BONUS!

Calorie-Crushing
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WWE
Superstar
SASHA
BANKS
The Plan That
Got Her Into
Super Shape!

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IN 4 WEEKS
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 July/August 2016

16
The Toughest

WWE Legit Boss

Sasha Banks is
the rising star of
the ring. Tackle
her full-body-slam
moves to shred
every inch.

72

Want a workout that trains your

entire lower body on one machine?
Step on over to the cable stacks.
84
Max out your tness with 17
high-intensity interval routines.
From a full gym to no
equipment at all, just HIIT it!
90

Follow an eight-week training plan

and get advice from four top OCR
racers to earn your grit and glory.
96
A full-body, zero-equipment
workout poster that you can tear
out and take with you anywhere.
98 Women of the
2016 Rio Olympics
Root for these 12 female Olympic
hopefuls as they train, eat,
and aspire higher on the road to
the 2016 Summer Games.
106
Pack these new, tasty protein
bars and jerky for refueling on
the move.
110
Actor Dolph Lundgren and
girlfriend Jenny Sandersson show
us the benets of sharing sweat.

4 | |
 Contents
78 50

PULSE
28 Face-Off
Target your glute-hammy
40 Healthy
Frozen Treats 62

116
We all scream for high-
tie-in with expert tips. protein frozen snacks!
30 All About: CrossFit 42 Skinny Cocktails
Functional tness is Lower-calorie fragrant
smashing records. summer sippers.
31 Perfect the Pushup 44 Ask the Experts
Master this essential. Boost your grip, sleep
32 Fat Loss more soundly.
Learn technique for sled, 45 Transformation
rope, and tire workouts. Her daughter inspired a
34 Fit in 5 with Paige
REGULARS
new courage to emerge. 60 Smoother
Instagram star Paige Sasha Banks
46 Health Hair Removal
Hathaway res it up. 08 Online
News for body and mind. Follow these tips for Per Bernal
35 Cardio silky-soft skin. 10 Letter from
48 Ace Your Aches the Chairman Christie Caiola
Burn fat and recover Anti-inammatory foods 66 Best Sele Tech 12 Hot List
faster by swimming. to beat pain naturally. Nab the perfect portrait 124 Supplements
36 Nutrition 56 Sunscreen Queens with these snappin props. 126 Calendar
Food news you can use. Protect your skin from 68 Hers Girl 128 Motivation
37 Clean Kitchen UV rays all day long Dancing with the
Banish myths about sh. Stars Sharna Burgess.
58 Summer Beauty
38 Recovery Drinks Essential hair, face, 70 Hers Guy
Sip these to bounce and body buys Game of Thrones
back faster. for a glow from within. Joe Naufahu.

6 | M&F H ERS | JULY/AUG 2 0 1 6

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 THE PETITE BANKS IS A
FORCE TO BE RECKONED
WITH, THANKS TO HER INNATE
ATHLETIC ABILITIES AND
STRONG WORK ETHIC. STEAL
HER SWAGGER AND HEAR HER
WORKOUT SECRETS, PG. 16.

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TRY OU R

#FITNESSFRIDAY CHALLENGE GET YOUR ULTIMATE BIKINI BODY

Kick off the weekend with one of our
signature workouts. Every Friday, we
post a quick workout on our Instagram
(@MuscleandFitnessHers) just for you. Try
it and repost the image on your page or
social feed using #MFHersFit to let us
know how you did and how you like it!
Follow our four-week workout plan for
your sexiest summer body yet! Along the way,
get fat-loss tips from athletes and trainers,
seasonal recipes, and everything you need to
know in order to reveal washboard abs in
only 28 days. Visit muscleandfitness.com
/fitin28.

8 | M&F H ERS | JULY/AUG 2 0 1 6 FIND US AT MUSCLEANDFITNESS.COM/HERS

From the EVP/Group Publishing Director Chris Scardino

Chairman
Chief Content Director Shawn Perine
Founding Chairman Joe Weider (19202013)

EDITORIAL
Executive Editor Alyssa Shaffer
Managing Editor Brian Good
THERES SOMETHING ABOUT SUMMER that makes Deputy Editor Cat Perry
Senior Editor Zack Zeigler
you feel like a kid again. Its the time of year when youll Senior Online Editor Diana Kelly
Assistant Digital Editor James Maio
get a sudden urge to run barefoot in the sand or lie down in Copy Chief Pearl Amy Sverdlin
Copy Editors Jeff Tomko, Heidi Jacobs, Joseph MIlls
a grassy eld. Pools, beaches, and Editorial Production Director Russell Mendoza
Editorial Production Manager Victor Kim
barbecues beckon, and you can Editorial Assistant Kristin Mahoney
get lost gazing at the night sky. Technical Adviser Gino Caccavale, AFAA
Accounting Clerk Jason Williams
The staff at Muscle & Fitness Hers ART & PHOTOGRAPHY
loves celebrating all that the Art Director Ramn Gamarra
Photo Director Anthony Nolan
longer days and summer nights Photo Assistant Gaby Chiang

have to offer, whether thats PRODUCTION

challenging your body and mind
with an obstacle course race
(p. 90), discovering a great new
HIIT routine you can do at the
beach or in your backyard (p. 84),
or preparing high-protein, Paleo-
friendly meals on the grill (p. 78).
And if you want to show off the Cover model and WWE
hard work youve been doing at Superstar Sasha Banks
reveals how she gets ready
the gym, check out the latest sexy for the ring, p. 16.
swimwear styles (p. 50). Not quite
ready to don a two-piece? You will be after our four-week
bikini abs workout and diet plan (p. 116).
Youll nd this issue is packed with plenty of other ways
to help you with your training, motivation, nutrition, and
more. Theres even a pull-out boot-camp poster that you
can take with you to the gym or hang in your basement so
Production/Distribution Manager Marc Melcher
MUSCLEANDFITNESS.COM/HERS
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you can work up a sweat, burn fat, and build muscle
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We want to know how youre spending your t summer
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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C L O C K W I S E F R O M T O P L E F T: D A N I E L G I U L L I A N I ; A M B E R L A R K I N / F I T O P G R A P H Y F I L E S ; @ M O N T O YA E L D U R A ; D A N I E L F I G U E R O ;
7 6

1 / Not only is nature 3 / When you 6 / Outdoor

SUMMER more beautiful than

a gym wall, but the
live in a place like
Miami, your gym
workouts help
remove distractions

FITNESS FUN
sun is a natural mood is everywhere! and improve my
booster! If Im ever I love a change of ability to focus on
feeling unmotivated scenery when Im proper technique. I
to hit the gym, I can working out. feel at peace and
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tness social media stars stay in calm myself.
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BLO G IL AT E S; DAV ID HEISL ER; T HE R IK ER BRO T HERS

@massy.arias
Connecting with different ways.
sunlightthen get out there and 2 / Its so good for nature makes me feel Rose White

share some shots of your own! both your body and

your mind to get
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me to be creative I love taking
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when the weather IFBB bikini pro Ana California weather
is nice. The change Delia de Iturrondo, and getting some
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help reenergize and 5 / Exercising Tiffany Angulo, both at
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YOULL
Channel your inner badass
like WWE Superstar Sasha
Banks and take your tness
to the next level with this
powerful total-body workout

| |
(See p. 20
for details.)

|

LUNGING CABLE PUSH PULL
WORKS: BACK, CHEST, LEGS
Set the loads on a cable machine with the
weight stack in front of you about
20percent heavier and three notches
below the cable stack behind you. Begin in
a split stance, left leg forward and right leg
back. Hold low cable in right hand with arm
extended and higher cable in left hand,
WORKS: SHOULDERS, CORE, LEGS
18 | M &F H ERS | JULY/AU G 2 0 1 6
A
B
elbow close to side and forearm parallel to
the floor (A).
Lower your right knee to the floor while
simultaneously rowing right arm back,
keeping elbow close to side and pressing
left arm forward (B).
Do 2 sets of 20 reps per side.
HAIR & MAKEUP BY CHRISTIE CAIOLA
Shot on location at BFX Studio, New York, NY
 A

INCLINE EXPLODING SUPERGIRL PUSHUP WORKS: CORE, LEGS; IMPROVES SHOULDER STABILITY
WORKS: SHOULDERS, CHEST, CORE

Begin in a pushup position, hands shoulder-width

apart on a flat bench.
Lower chest toward the edge of the bench (A).
Explosively push yourself off the bench, raising
arms until biceps are aligned with your ears (B).
Land into a pushup keeping elbows soft and repeat.
Do 3 sets of 15 reps.

PANCAKE GOOD MORNING

WORKS: CORE, LOW BACK, GLUTES

Sit tall on the floor with legs in a wide V position.

Place a barbell across your shoulder blades.
Slowly lower chest toward floor, keeping eyes
forward. Stop when youve gone as far as you can
without losing form. Push back to starting position,
engaging lower back and glutes to drive you backup.
Do 2 sets of 10 slow reps.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 19
 B

A
WORKS: TRICEPS, BICEPS

WORKS: BACK, CORE, LEGS

STRAIGHT LEG PRESS-UP

WORKS: CORE

20 | M&F H ERS | JULY/AU G 2 0 1 6

 WORKS: CORE, ESPECIALLY
OBLIQUES AND INTERCOSTALS

AB MOVES
TRX KICK-UPS
WORKS: CORE; INCREASES SHOULDER STABILITY

Start by placing feet the floor (A).

in TRX stirrups and Lower and bend
assume plank position. knees toward waist,
Walk your hands keeping abs tight (B).
backward until entire Extend legs back
body is at about a upward and hold.
120-degree angle to Do 2 sets of 15 reps.

A B

|
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 SHES
THE
Rising WWE star
SashaBanks is out to
prove that strong, t
women can dominate
sports entertainment
as well as the guys
SSA SHAFFER
OGRAPHS BY PER BERNAL

D
DONT CALL
Sasha Banks a
diva. While the
24-year-old up-
and-coming
WWE star
better known
by her moniker,
Legit Boss
has plenty of
HAIR & MAKEUP BY CHRISTIE CAIOLA

style and
swagger, she
considers herself an athlete rather
han eye candy. Fans have
sponded not only to her bluster
t also to her athleticism, with
usands chanting, We want
a! before each match. WWE
usiasts label her the best

24 | M& |
 female performer on the roster and a
once-in-a-generation talent, a title Banks is
only too happy to take on.
WWE is legit everythingits physical, its
drama, its larger than life! says Banks. You
get to be an athlete and a superstar. Whats
better than that?
The 24-year-old Banks (real name:
Mercedes Kaestner-Varnado) has dreamed of
competing in WWE from the age of 10, when
she rst saw a WWE match on TV.
My mother made me turn it off, so I snuck into
my brothers room to watch the rest. Ever
since that moment, I became obsessed! A
track-and-eld star growing up (she was
termed the Fastest Girl in the State of Iowa at
age 11), Banks was always active. But her plans
for an athletic career were sidetracked in
seventh grade, when she started helping to
look after her younger brother, who is autistic.
My brother actually helped turn me
into the person I am todayI had to learn
patience, and when I stayed home to help him,
I discovered a lot about myself.
Still, Banks never lost the spark to become a
future WWE star. She began working on the
independent circuit in Boston, and after
participating in a WWE tryout, she signed with
WWEs NXT. From there, the Boss was born.
When I rst started in NXT, Sasha Banks was
a nobodyjust a happy-go-lucky girl who was
excited to nally have gotten signed. I needed
something to get noticed, she recalls.
Enter rapper Snoop Dogg, who just
happens to be Banks cousin and a huge WWE
fan himself. (Snoop was recently inducted into
the WWE Hall of Fame.) Snoop always called
himself the Boss, and I had this realization
that I should call myself that, too, because
I know that I am the best female Superstar
WWE has ever seenthey just had to give me
the opportunity to prove it, says Banks.
I needed the condence to go out and show
them that Im the boss.
Snoop has supported his cousin on her rise to
the top (he even escorted her into the ring
at WrestleMania this past April, performing
during her entrance before the crowd of more
I THINK WOMEN LOOK UP TO ME AND
THINK, IF SASHA CAN DO IT, SO CAN I.
than 100,000). But Banks, who stands at a petite
5'4", says the most positive feedback comes from
her female fans. I think women look up to me
and think, If Sasha can do it, so can I. I was told
so many times when I was trying to get into
WWE, Youre too small and Youre not good
enough. But I kept coming back because I HE
H OW S IT
DOES
wanted to be here. Being the boss is showing
everyone that you never give up and always
follow your dreams. Legit because you dont
ever let anyone tell you, No, you cant. Workouts:
Banks backs up her words with hard At the gym four
work. Shes in the gym most days for about tofive days a
90minutes at a time doing a mix of cardio week,running
onthetreadmill
and strength training like kettlebell swings,
plustotal-body
burpees, and box jumps. Its hard to get to the
strengthmoves
gym when were on the road so much,
but its so important that I make the time to
On the menu:
keep up with it. Last year, Banks was one of
I try to eat clean
the rst women to main-event a 30-minute
even when Im on
Iron Man match, which had her increase her the road.
training to two cardio workouts a
Breakfast:
day plus resistance training to build strength
Egg-white omelet
and endurance. She also credits her work
with feta, onion, and
at the WWE Performance Center in turkey. Salad with
Orlando for helping master her signature chicken for lunch.
moves, which include her latest, the Bank Protein smoothie for
Statement and Bankrupt. snack. Salmon and
As the success of the womens division asparagus for dinner.
continues to grow in WWE, you can expectto Favorite snacks:
see even more athleticism spotlighted. (Fellow Beef jerky, tuna
WWE stars Charlotte and EvaMarie come packets, fruit
from a sports background: Charlotte played Cheat foods:
college volleyball; Eva Marie was a college Ramen noodles,
soccer player.) At WrestleMania 32, the Divas pizza, and burgers.
division was officially retired (along with the Sometimes all in
purple buttery title), replaced by the WWE one day!
Womens Championship. The fans used to call
the womens matches a bathroom breaknow In her suitcase:
they are actually buying tickets to watch the Workout clothes,
women wrestle. That speaks volumes about ring gear, sunglasses,
how far weve come, says Banks, who says and lots of bling,
shes just getting started. including a Legit
I want to show the world that women Boss necklace
belong in WWE. Every time I go out and hear and rings. Plus a
blinged out jacket.
my name being chanted, it gets me so excited,
The TSA guys all
she exclaims. I just want to keep showing know me by now.
everyone that I am here to be the best.
Downtime:
Watching Korean
movies, anime, and
playing video games
MU S C LE AN D FIT N E S S .C O M/ H E R S | 25
 Pulse
July/August 2016
TRAINING, NUTRITION, HEALTH, BEAUTY, AND MORE

YOUR MOMENT IS NOW

There is a central theme to
your life: Have a dream, make
it happen. Set a goal, give it all
youve got. You dont wait for
the right moment to start a
new training or business plan,
or to embark on a big
adventure, because you know
that those who do may wait
forever. Instead, today is your
dayits time to carpe diem.

FOR FRESH TRAINING AND

DIET MOTIVATION, HEAD TO
MUSCLEANDFITNESS.COM/HERS.
FOLLOW US ON TWITTER AND
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INSTAGRAM @ MUSCLEANDFITNESSHERS,
AND LIKE US ON FACEBOOK.
GETTY IMAGES

WHATS TRAINING NUTRITION HEALTH FIT LIFE

INSIDE 31 PERFECT THE PUSHUP

32 FUNCTIONAL FITNESS
34 TOTAL-BODY FIT IN 5 MINS
35 SWIM FOR FAST RECOVERY
37 SEAFOOD SAFETY MYTHS
38 BEST RECOVERY DRINKS
40 PROTEIN POPSICLE RECIPES
42 LOW-CALORIE COCKTAILS
44 BUILD GRIP STRENGTH
45 TRANSFORMATION
50 THE SEXIEST SWIMWEAR
60 HAIR-REMOVAL TRICKS
46 HEALTH NEWS 62 MUSCLE BEACH ESSENTIALS
48 ANTI-INFLAMMATORY FOOD 66 MUST-HAVE SELFIE TECH
 PERFECT YOUR
GLUTE-
HAMMY
TIE-IN
Two top bikini
competitors share
their favorite
moves for getting a
rm, lifted booty
BY KRISTIN MAHONEY

JANET LAYUG STEPHANIE MAHOE

FIVE-TIME IFBB BIKINI CHAMPION TWO-TIME IFBB BIKINI CHAMPION

The glute-hamstring tie-in is where the bottom of your I start my routine with a warmup using resistance bands (they
glutes connect to the top of your hamstrings. Since fat is often produce an incredible amount of tension in the muscle),
stored in this area, its a tough spot to tone, but these exercises and I finish with a body-weight exercise that gets a lot of blood
can create a nice shape where the two muscles meet. flow to the muscles to burn them out.

Get into a wide enough
stance to go low and
deep so you fully engage
the glutes.
I feel
the resistance in my glutes,
Push through both feet,
driving hips upward, and
squeezing glutes at the top.
I tighten
my glutes while curling the
weight, hitting both
(4 sets, 5 reps, each leg)
Superior
glute activation. (4 sets,
15 reps, hold 2 sec. at top)
Targets gluteus medius
and abductors. (4 sets, 15,
12, 10, 10 reps)
Targets outer and upper
glutes.(3 sets, 20, 1215,
BLUE IMAGES ONLINE/CORBIS

as well as my back.
You dont need
your knee to touch the
oor, but go low enough so
your glute muscles get a
full stretch.
muscles at the same time.
I split these moves into
three days of workouts,
staying in the 10 to 25 rep
ranges. For bigger glutes, I
go heavy on weights for
longer reps (seven to 12).
With band around knees,
face machine and perform
with legs almost straight
like a good morning.
(4 sets, 15, 12, 10, 10 reps,
increase weight) Superset
with lateral leg raise.
68 reps, increase weight)
Make sure toes stay
pointing forward.
(3 sets, 20 reps)
Booty pump
nisher! (2 sets, 20 reps)

28 | M& F H ERS | JULY/AU G 2 0 1 6

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 While CrossFit is often criticized as
being the source of numerous training
injuries, research shows its no worse
than other powerlifting or Olympic
weightlifting activities and has a lower
risk than some competitive contact
sports. A study published in the Journal
of Strength and Conditioning Research
calculated CrossFit had an injury rate of
3.1 per 1,000 hours trained.
TOP SORE SPOTS: SHOULDERS, BACK, AND KNEES

STRENGTH,
SPEED, STAMINA
CROSSFIT
EMPHASIZES ALL
ELEMENTS OF
THE
FITNESS.
LINGO
BOX: A gym
that specializes
in CrossFit
AMRAP: As many reps
as possible. In a
CrossFit routine, you
may be asked to do
AMRAP of a series of
exercises in a given
amount of time.
WOD: Workout of

CROSSFIT the Day. One reason

CrossFitters love
itthey never
get bored, because
Cindy Murph the routine is
This popular WOD uses just your One of the most popular CrossFit constantly changing.
body weight for resistance. If you benchmark workouts is called KIP: A rocking
cant do full pullups, sub in assisted Murph, named after fallen Navy motion that uses
pullups, jumping pullups, or even SEAL Lt. Michael Murphy, who was momentum to
pulldowns. Do as many rounds as killed in Afghanistan in 2005. He complete a pullup
possible in 20 minutes. used to do the workout himself, MUSCLE UP: A
5 PULLUPS 10 PUSHUPS 15 SQUATS calling it Body Armor. combination of
FOR TIME: pullup and ring dip
1-MILE RUN 100 PULLUPS* 200
PUSHUPS* 300 SQUATS* 1-MILE RUN GOAT: Movement
*PARTITION THE PULLUPS, PUSHUPS, AND or lift that you
SQUATS AS NEEDED are not good at
YBF: Youll be fine.
PE AT HEG EE IN C/G E T T Y IM AG E S; CRO S SFI T IN C. 2 0 15

Game On
More than 500 athletes from 18 countries around the globe
gather in Carson, CA, each July for the CrossFit Games.
There are more than a dozen challenging events, which have
ranged from ocean swims to sandbag carries. (The actual
activities change yearly, and theyre not announced until right
before each event.) Last years female winner, 23-year-old
Katrin Davidsdottir from Iceland, is training to defend her title.

Cardiovascular and respiratory improvements Stamina Strength

Balance Accuracy Flexibility Power Speed Coordination Agility

30 | M&F H ERS | JULY/AU G 2 0 1 6

 S EE I T I N AC TI ON !
ONCE YOUVE
CHECK OUT LADEWSKIS GOTTEN THE
VIDEO DEMO ON BASIC PUSHUP
MUSCLEANDFITNESS DOWN PAT,
.COM/VIDEO TRY THESE
VARIATIONS,
WHICH
EMPHASIZE
MORE OF THE
TRICEPS AND
SHOULDERS

Lie facedown on oor

Perfect
with hands narrower
than shoulders. Lower
chest toward oor,
pointing elbows

Your Pushup body, with your back straight back, keeping

them close to sides.
straight (not sagging);
Press back up to start
squeeze your glutes. and repeat.
Master this body-weight basic to sculpt 3. Angle the arms.
a strong chest, arms, shoulders, and core As you lower toward
the floor, bring your
BY ALYSSA SHAFFER elbows back 45 degrees
from your torso. Your
lower arm should remain
perpendicular to the Begin in basic pushup
AT SOME POINT in the START HERE position, hands on
past few workouts, youve floor, adds Ladewski. As
oor in line with chest.
1. Get the right you push up, keep your
probably done a pushup, Lower chest to oor;
hand position. core tight, squeeze your when torso is parallel
and theres a good chance Lie facedown on floor, glutes, and dont allow to oor, lower your
youve done it wrong. hands in line with the your midsection to sag. forearms and roll your
People often do pushups center of your chest and body back. Then roll
incorrectly. Theyll place their hands in the just wider than shoulder 4. Add other moves. forward and push back
wrong position, let the midsection sag, or width, fingers forward In addition to pushups, up to the full pushup
and gripping the ground. keep bench presses position.
are the elbows out, says Julia Ladewski,
C.S.C.S., a strength and conditioning coach Keeping your fingers in (barbell or dumbbell)
based in Highland, IN. These mistakes line with your chest is and triceps dips in your
dont allow the right muscles to be key, says Ladewski. routine. Bench presses
Its the biggest mistake are a similar movement
targeted. Thats no reason to give up on this
most people make. to pushups to work
most classic of training moves. Pushups the chest, while dips
are a true measure of relative strength
D O RO N G IL D; IL L US T R AT I O NS BY K AT E FR A N C IS

2. Keep your hips up. build the shoulders and

plus there are so many variations, and they Push up off the floor triceps and are a great Begin in an A-frame,
can be done anywhere, says Ladewski. until your hips are in line complement to push- shoulders over hands
Here, she breaks down the perfect pushup. with the rest of your ups, says Ladewski. and legs extended
behind you, hips lifted.
Drop head and chest
to oor, bringing
elbows straight back
BUILD IT UP Still cant quite master the form? Forget those modied girl pushups done on
the knees, says Ladewski. If you only practice half range, youll never be able to
and keeping hips high.
Then scoop chest
get your chest all the way to the oor. Modify by elevating your hands on a barbell in a rack or Smith
up and forward;
machine (or use a bench). As you progress, lower the bar one notch at a time, using full range of motion.
squeeze triceps at
the top. Return
to start, lifting hips.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 31
Power TIRE FLIPS
Training with a tire
will reach those
ROPE
Climbing a rope will help
develop well-proportioned

Plays
BY CAT PERRY
To melt away
stubborn fat, you
need to put some
wattage behind
your workouts
and rethink the tools you use
most. Performing tire ips,
for example, or digging deep
with sled pushes once or
twice a week will surely re
up deep-set fat cells and
unveil lean muscle. Trainer
Dan Wells, a functional
tness expert and CrossFit
Games competitor with
CrossFit Horsepower, has
essential exercises and
tips for successfully tackling
fast-twitch muscle bers; upper-body muscles that
This is the
plus youll always get look great in a tank top.
ultimate drill
your heart rate elevated for leg power, But this isnt the same
if youre pushing it or strength, and as your gym-class drill.
jumping over it. The conditioning. Integrate rope climbing
harder youre working If your gym into your typical training
those large muscle doesnt have regimen to improve grip
groups, like your legs, one, stack strength, obliques (core),
the more oxygen your and wrap
weights on
and stabilizer muscles that
body consumes, which
simply means a bigger
a towel in a
will help you with other
lifts. For climbing rope,
studio and
afterburn to make push across keep your shins covered
you leaner tomorrow with long socks. Pro tip:
than you aretoday.
the slick oor.
Save your arms from
burnout by using your legs.
Form & Function
Look for a tire that is about Keep hips Form & Function
low and spine
two-feet thick (150 to 225
pounds). Stand with feet
neutral, not
Jump up to grab high
onto rope. Its easiest to
wide, hands inside knees,
arched. Keep
your feet wrap one leg around it,
pressing shoulders into
tire. Squat and drive tire
straight (not
angled out
lift toe, and raise knee as
high as possible before
forward using legs only. like a duck). standing on rope between
Drive forward
Extend hips and pop a
knee up before pressing at full speed.
feet as a clamp. Once
secure, stand up and walk
forward with your arms. arms higher on rope.
Repeat to the top!
Prep Move
Start with
an empty
Practice the barbell sled and add Prep Move
clean, and press from the weight as Pull up with arms from
oor before attempting. necessary sitting on the oor, or
Workout
to make it
even more
practice a jump catch
and hold. For a
3 rounds for time: of a muscle
builder.
challenge, wear a
5 tire ips
5 jump spreads (from
weighted vest.

the tire, rope, and sled to inside tire center, jump Alternate sled Workout
shred your body beautifully feet out to sides on top)
5 decline pushups
pushes with
a partner for
5 rounds for time:
1 rope climb (20 feet)
once and for all. (feet on tire) 5 minutes.
Optimaldis-
10 burpees
tance: For fat
burning, do
25 yards with
an empty
sled; to build
muscle, stack
on weight
and limit to
10 yards. Rest
while partner
pushes.

BURN IT UP!
THINGS FEELING
TOO EASY
ARTIGA PHOTO/CORBIS

TODAY? YOU
HAVE TWO
OPTIONS: ADD
MORE WEIGHT,
OR GO FASTER.

32 M &F H ERS JULY/AU G 2 0 1 6

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ENDURANCE EXCLUSIVE!
CATCH FITNESS STAR PAIGE
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GLUTES 4. Pulse Pop Squat

Hold ball overhead,
arms extended. Jump feet
INSTAGRAM SENSATION AND FITNESS wide out to sides while
squatting down. Pulse
expert Paige Hathaway (more than eight million
down twice with two small
social media followers and counting!) shares her hops, then jump feet
favorite ve-minute routine for the core and together and stand up.
lower body. Adding a stability ball increases the Continue, keeping ball
challenge, but youll get a bigger payoff, she says. overhead throughout.

How it works 5. Ball Handoff

Do exercises in order
for 45 seconds, taking
a five-second break
between moves. See a
demo of these moves at
muscleandfitness.com
/paige-hathaway.
1. Wall Ball Squat
Stand with stability ball
RECOVERY* against a wall behind back,
feet hip distance. Squat
down, rolling ball down
wall. Roll ball back up.
2. Knee Tuck
Begin in pushup position,
feet on ball, and hands on
oor under shoulders. Pull
ball toward chest, keeping
abs tight; roll back to start.
3. Lunge Twist
Hold ball with arms
extended. Lunge forward
with left leg, bending both
knees 90 degrees; rotate
torso and ball toward left.
Step back to start and
repeat on opposite side.
Lie faceup on oor,
holding ball overhead. Pass
ball to legs. While holding
ball, bring legs toward
oor while reaching arms
overhead. Repeat, passing
ball from legs to hands.
Continue passing ball off.
6. Hamstring Ball Curl
Lie faceup on oor, heels
on ball. Lift hips into a
bridge. Pull ball toward
body, using hamstrings.
Straighten legs; repeat.
L A M B E R T P A AT; K A L I C O B A / A L A M Y

AMOUNT MORE BACTERIA

ON FREE WEIGHTS AT THE GYM
COMPARED WITH A TOILET SEAT.*

*Based on data from the website trated.com,

which gathered bacteria samples from 27 different pieces
of equipment at three different gyms.
 GEAR
3 TOOLS TO
UP
BUOY YOUR POOL
WORKOUT

What we love most

about the Sporti
Borderline silicone
swim cap (besides the
fun graphic design) is
its gentle-on-the-hair
material thats easy to
pull on and off without
tearing your locks.
($7, swimoutlet.com)

Bring your workout into the pool to

enhance recovery and boost performance
BY ALYSSA SHAFFER
SWIM FOR The new Kaiman
STRENGTH Lady EXO goggles
from Aqua Sphere
To do this are engineered to
IF A SWIMSUIT IS SOMETHING YOU WEAR ONLY TO workout, you banish raccoon eyes.
sit by the pool, it may be time to get it wet. Swimming is a great way should be able Soft-but-exible
to recover after a hard strength day or to get in some fat-burning to swim at gaskets keep water
least 100 yards out without sucking
cardio. In fact, a study in the International Journal of Sports (four lengths in your face in, plus
Medicine found that athletes who hit the pool for a moderate a 25-yard pool) the patented curved
workout on a recovery day were able to subsequently work out without stopping. lens offers a
longer than those who took it easy. Getting into the pool can help If not, work up 180-degree eld of
start that active recovery process, explains Hannah Caldas, a coach to 100 yards and vision, so you can
go from there. clearly see everything
with CrossFit Anywhere in Folsom, CA, and a former member of
WARMUP: in front of you. ($22,
the Portuguese national swim team. Youre ushing out some of SWIM 400
aquasphereswim.com)
YARDS (EIGHT
the lactic acid while helping your muscle bers recover. Water is LAPS*), TAKING
low impact and provides active stretching in every direction. And BREAKS AS NEEDED.

the faster you move, the harder youll work. Hydrostatic pressure 4 X 50 KICK:
REST 20 TO 30
also circulates blood ow back to the heart, keeping your heart rate SECONDS BETWEEN
INTERVALS.
10 to 15 beats lower per minute than on land.
4 X 50 PULL
(USE PULL BUOY):
REST 20 TO 30
SECONDS BETWEEN

SWIM EASIER INTERVALS.

10 X 100 SWIM:
TAKE 30 SECONDS
Even the best-conditioned athletes can Complete your stroke. In freestyle,
REST BETWEEN
struggle in the pool because of poor fully extend your arm in front of you, EACH INTERVAL. (OR Get more out of
technique. Follow a few of these form then pivot hips slightly down on the DO 20 x 50S, TAKING your kick with
xes to develop a smoother stroke and side thats reaching forward; pivot the 15 SECONDS REST.) the Nemesis Fins
be more efficient in the water. opposite hip as you switch positions on 200 COOLDOWN: from Speedo. Inspired
SWIM FOUR LAPS
the next stroke. Think about grabbing AT AN EASY, by the shape of
Breathe right. Breathing evenly not the water and pulling your arm toward RELAXED PACE. humpback whales,
only keeps you calm and relaxed, it also your body, not just windmilling your * BASED ON they help elevate your
changes the position of your diaphragm, arms in the water, says Caldas. 25-YARD POOL hips and feet so you
T IM TA D D ER / C O R B I S

so you stay tight through the core and
can move more efficiently. Dont hold
your breath: Exhale while your head is
still underwater, so when you turn to
inhale, you can draw in more air. Practice
by breathing out air bubbles underwater.
Kick out. Kick with your entire leg, stay streamlined,
moving from the hip down with a slight with scalloped outer
bend in the knee. And dont let your edges that help you
legs just oat back to the top. When push through the
you kick both down and up, youll move water more efficiently.
forward a lot more easily, adds Caldas. ($40, speedousa.com)

FIT N E S S .C O M/ H E R S | 35
 N E W-
V E G GTIE!
ALER

Tatsoi
If youre looking for a
THE UNEXPECTED new green veggie to add

LINK BETWEEN to your mix this summer,

consider tatsoi, a dark

DIET & LUNGCANCER

CIGARETTES ARE AN OBVIOUS those whose diet had the lowest glycemic
leafy green from the
Brassica family. The
veggie is similar to
spinach in its nutrition
profile for being low in
risk factor for lung cancerbut starches and index, says study author Xifeng Wu, M.D., calories and rich in the
sugars may also play a surprising role. New Ph.D., professor of epidemiology at the antioxidants vitamins C
research published in the journal Cancer, University of Texas MD Anderson Cancer and A, as well as being a
Epidemiology, Biomarkers & Prevention found Center. Diets with a high GI ranking can great vegetarian source of
that frequently consuming high-glycemic- create higher levels of glucose intolerance, calcium and iron, says
index foods (think white breads, bagels, and insulin resistance, and other metabolic Sara Haas, R.D.N., a
starchy snacks like pretzels) was changes, explains Wu. And its not just the Chicago-based Academy
independently associated with an increased amount of food: We were surprised that of Nutrition and Dietetics
spokeswoman. Tatsoi is
risk of developing lung cancer, even among glycemic index, not glycemic load, was
great raw or cooked,
nonsmokers. Among the never smokers in associated with lung-cancer risk, she adds. making it wonderful for
our study, those who had diets with the That suggests its the average quality, not several applications, says
had a more quantity, of carbohydrate consumed that may Haas. Sub it for your
affect lung-cancer risk. DIANA KELLY favorite leafy green in
salads, or add it to pasta,
soup, or stir-fries. You can
even add it to smoothies
or turn it into pesto, she

49%
says. I think tatsois
versatility is one of the
reasons people like it.
INCREASED RISK
OF LUNG CANCER Plus, the flavor is mild,
AMONG SUBJECTS which makes it a
WITH THE HIGHEST tolerable-tasting green,
DAILY GLYCEMIC says Haas. Look for tatsoi
INDEX (GI)
COMPARED WITH
at your local farmers
DK markets and specialty
THOSE WITH THE
LOWEST DAILY GI grocery stores. DK
R I C H A R D D RURY/ G E T T Y IM AG E S; C O R BIS

How Many Healthy Eating Habits Do You Have?

The Cornell Food and Brand Lab recently launched its Global Healthy Weight Registry to follow the stay-lean habits
of those who are able to maintain a healthy weight over time. The latest registry is made up of about 80 percent
women who average about 5'6" and 136 pounds with a BMI of 21.7. See if you recognize your own habits on this list!

36 | M& F H ERS | JULY/AUG 2 0 1 6

 TOP 10
SEAFOOD FAVES
THE SPECIES WE LOVE MOST
IN THE U.S., IN ORDER
OF THEIR POPULARITY:
1. SHRIMP 2. TUNA
3. SALMON 4. TILAPIA
5. ALASKAN POLLOCK
6. PANGASIUS (AKA BASA)
7. COD 8. CATFISH
9. CRABS 10. CLAMS

THE SURPRISING University of North

TRUTH ABOUT Dakota. Thats

because mercury

SEAFOOD
actually latches
onto the selenium,
which in turn
neutralizes its toxicity.
Nearly every sh
Avoiding sh out of in the ocean contains
fear that its dangerous more selenium than
to consume? Science brain development in mercury, says
babies. But conicting Ralston, and the
shows its not as bad as reports about seafood benets of eating sh
you might think. safety, especially (especially during
BY ELIZABETH M. WARD, R.D. for women of pregnancy)
childbearing age, may for a babys brain
make you wary. development
The good news: far outweigh any
SEAFOOD IS should. The 2015 about two ounces While women are potential risks. In
packed with muscle- Dietary Guidelines for per weekwhen often warned off fact, health groups,
making protein, Americans recom- pregnant and seafood because of including a joint
health-boosting mends adults have at breastfeeding its potentially high Food and Agriculture
vitamins and least eight ounces of yet Guidelines mercury levels, Organization and
minerals, and seafood (about the recommends pregnant which can be World Health
disease-ghting amount you would women get eight to particularly toxic Organization expert
nutrients like get in two meals) 12 ounces of seafood during pregnancy panel, recently issued
omega-3 fatty acids. weekly, and yet most weekly, mainly and breastfeeding, a statement saying
But despite its of us consume less because omega-3s in new evidence shows that women who
superstar nutrition than half that. deepwater sh like that sh have a avoid seafood during
prole, most of us eat Women eat salmon and tuna help built-in defense pregnancy may be
far less than we even less seafood to support proper against this element missing out on the
thats rarely part of best possible benets
the seafood safety for their babies.
SEAFOOD STARS FISH AND OTHER SEAFOOD OFFER A WIDE ARRAY
OF NUTRIENTS, WHICH IS WHY YOU SHOULD BE
EATING A VARIETY. MOST OCEANGOING FISH ARE RICH IN SELENIUM, BUT SOME
discussion.
The high levels of
Bottom line: While
there are a few sh to
OTHER NUTRIENTS STAND OUT IN CERTAIN SPECIES. BELOW, SOME TOP CHOICES: selenium found in sh avoid (including
TA R EK EL S O M B AT I / C O R B I S

NUTRIENT BONUS SERVE UP can prevent mercury swordsh, shark,

Salmon, canned albacore (white) tuna, mackerel from being harmful, tilesh, and king
Halibut, tuna, clams explains Nicholas mackerel) most of us
Blue crab, ocean perch, rainbow trout Ralston, Ph.D., a can enjoy the benets
Salmon, tuna, sardines biomedical research (and avor) of the sea
Oysters, clams, scallops scientist at the without a health risk.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 37
 Tart Cherry Juice
Cherry juice contains
powerful antioxidants with
proven anti-inammatory
properties, helping to
neutralize workout
damage. Most of the
evidence is based on tart
(unsweetened) cherry
juice. One study found that
distance runners who
drank tart cherry juice
twice daily for seven days
had less muscle soreness
and inammation. Another
found subjects who took a
tart cherry powder for 10
days pre-workout had
lower levels of creatinine (a
marker of damage) for 48
hours after they lifted.
TART CHERRY TRY THIS: An 8-oz
JUICE IS PACKED Cheribundi bottle
WITH ANTI-
contains 50 cherries.
INFLAMMATORY
NUTRIENTS THAT (cheribundi.com)
CAN MINIMIZE
EXERCISE- Watermelon
INDUCED MUSCLE
This favorite summer
DAMAGE.
fruit is great for enhancing
blood ow during
exercise, thanks to its
high levels of arginine
precursor L-citrulline.
Watermelon has a unique
combination of amino
acids and antioxidants like
lycopene, which may help

4 BEST
reduce oxidative stress,
notes Amy Ellis, Ph.D.,
R.D., a researcher at the
University of Alabama.

MUSCLE- TRY THIS: Wtrmln Wtr uses

cold-pressed melons that
deliver six times the

RECOVERY electrolytes of coconut

water. (wtrmlnwtr.com)

DRINKS Maple Water

Curb exercise-induced
soreness by gulping down
these proven recovery
beverages
BY COURTNEY ANAYA, C.P.T.
YOUR TIME SPENT IN THE GYM
Chocolate Milk
Not just a kids classic,
chocolate milk is an
optimal recovery drink,
delivering close to
9 grams of protein and
essential amino acids in an
8-ounce serving. The
had low-fat chocolate milk
after rigorous training had
lower levels of creatine
kinase (CK), a sign of
muscle damage, compared
with those who consumed
a high-carbohydrate
recovery drink.
During winter, maple
trees accumulate a
nutrient-rich water that
includes minerals like
calcium, manganese, and
magnesium, as well as
polyphenols, prebiotics,
and electrolytes. Yet, it
has less sugar than
coconut water. Plus, the
polyphenols it contains
may be especially good
for recovery: One study
found athletes who
KARL NEWEDEL/STOCKFOOD

will inevitably put wear and tear on your
muscles, making it harder to bounce back
for your next sweat session. But its the
hours in between your workouts when you
can really maximize your recovery. These
four drink choices can help speed up your
comeback and build on your efforts.
simple sugars that make TRY THIS: Organic Valleys used a polyphenol
up the carb prole help organic low-fat chocolate blend pre-workout had
restore glycogen levels milk is ultrapasteurized, less muscular stress
post-exercise. One recent so you can throw it in 48 hours later.
study from James your gym bag unopened TRY THIS: A 12-oz bottle of
Madison University in without having to worry DRINKmaple water has
Harrisonburg, VA, found about refrigeration. just 30 calories and 5g
that college athletes who (organicvalley.coop) sugar. (drinkmaple.com)

38 | M& F H ERS | JULY/AU G 2 0 1 6

 AMINOS SUPERIOR TA STE

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IN 6 WEEKS AMINO BUILD NEXT GEN &
4 formulas from MuscleTech are here. Introducing NEXT GEN ENERGIZED
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2.5 formulas deliver powerful strength building
2 Core ingredients backed by 4 clinical studies
and endurance based on four gold standard
1.5 MUSCLE clinical trials, plus mouthwatering flavors Coconut water & watermelon juice complex,
1 perfected by the worlds top avoring experts. plus electrolytes
0.5 Amplify your performance with AMINO BUILD Energized formula delivers naturally sourced
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Study subjects put on 3.75 lbs. of lean muscle in 6 powerful formulas today! Amazing refreshing taste!
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Physiology and Performance to help subjects
increase their 5-rep max strength by over 40%. WHITE RASPBERRY CONCORD GRAPE

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
HALO TOP HAS
MASTERED THE
CREAMY HIGH-
PROTEIN ICE CREAM
WITH RICH FLAVOR.
YOU WONT FEEL
LIKE YOURE MISSING
OUT ONE BIT(E).

DIRECTIONS

NUTRITION
FACTS

KEEP YOUR

COOL
Grab one of these 1 packet BodyTech
Pro Pudding in
2. Pour into icepop molds;
freeze overnight.
refreshingly healthy Vanilla or Chocolate
3. To remove from mold,
frozen treats to kick cup almond milk
hold under hot
tap water and then
cravings while satisfying for each mixture
cup water
remove.
your sweet tooth BY CAT PERRY DIRECTIONS
4. 1 packet makes
1 popsicle.
1. Add packet, almond NUTRITION FACTS
milk, and water and Calories: 160, Fat: 2g, Carbs:
allow mix to thicken. 5g, Sugar: 2g, Protein: 26g

40 | M&F H ERS | JULY/AU G 2 0 1 6

 P
AR

SERVE S : 2 S E RV E S : 2
2 frozen over-ripe Sliced strawberries
bananas Blueberries
cup (approximately 6) 12 Premier Protein
frozen pitted dates Vanilla shakes
cup toasted pecans (premierprotein.com)
DIRECTIONS DIRECTIONS
1. Slightly thaw frozen 1. Line popsicle molds
fruit prior to adding to with sliced strawberries
Yonanas maker and blueberries
(yonanas.com). 2. Fill popsicle molds
2. Insert one with Premier Protein
frozen banana. Vanilla Shake and
3. Add dates. freeze overnight.
4. Insert second
NUTRITION FACTS
frozen banana. (PER POPSICLE)
5. Sprinkle toasted Calories: 110, Fat: 1.5g, Carbs:
pecans on top. 11g, Sugar: 6g, Protein: 16g

NUTRITION FACTS
(PER B OWL)
Calories: 304, Fat: 24g, Carbs:
53g, Sugar 33g, Protein: 3g
 PINEAPPLE-GUM
SYRUP IS A KEY Dances
INGREDIENT IN with Wolves
MANY BEAUTIFUL (Bailar
COCKTAILS,
GIVING THEM A
con Lobos)
SILKY TEXTURE This herbaceous
AND MOUTHFEEL. mezcal cocktail is
a subtle blend of
sweet and smoky.
Pineapple gum
syrup (available at
smallhandfoods
.com; also useful for
punches, virgin
drinks, and baking)
adds just the right
touch of sweetness,
and sparkling water
gives it a lightness.
2 oz Montelobos Mezcal
infused with dry hoja
santa leaf, if available*
1 oz lime juice
oz pineapple gum
2 oz sparkling water
Dehydrated pine-
apple slice and hoja
santa leaf for garnish
Combine ingredients
in a shaker and shake.
Strain over fresh ice
cubes in a stemless
wineglass; top with soda.
Garnish with pineapple

COCKTAILS
slice and hoja santa leaf
GUILT-FREE if available. (Mint works
SUMMER too!) *For the infusion,
add 34 leaves of hoja
santaa bright, fresh
Want a superfresh take on diet-friendly cocktails? Put herb commonly used in
Mexican cuisineto one
down the G&T! We tasted these totally inspired low-cal bottle of Montelobos.
drinks designed to treat your palate to more exciting Leave for 4560 minutes,
avors all summer long. Sip responsibly. BY CAT PERRY then discard.

Calories: 184, Carbs: 13g,

Sugar: 11g

This divine sipper is incredibly light with a

hint of floral and juniper berries, plus the
sweet-tart balance of blackberries and lime
juice. Its made with Hotel Vermont Gin
and DrinkMaple water, which adds a little Calories: 77, Carbs: 1.3g,
bit of sweetness without a lot of calories. Sugar: .26g

42 | M& F H ERS | JULY/AUG 2 0 1 6

 In celebration of the Olympics, this refresher made
with the Brazilian spirit cachaa clocks in at a scant 3
106 calories. The secret is the Be Mixed zero-calorie,
zero-guilt mixer, made with natural sweeteners stevia,
monk fruit, and erythritol, which creates an instant
party with flavors like Cucumber Mint, Ginger Lime,
and Margarita. (be-mixed.com)

Sangria
Margarita
The gluten-free
Calories: 106, Carbs:
Blue Ice Vodka
15.5g, Sugar: .57g used in this cross-
border fusion
cocktail has only
52 calories per
1-ounce serving
far below any other
vodka or spirit out
Re-Margarita there. The Sangria
Drink with your eyes Margarita has
first, then your lips. beautiful fruity notes
This sunny cocktail is from the berries,
made with Patrn and the orange
Silver, a crowd- liqueur and oranges
favorite tequila for add a note from the
good reason. Make groves. Serves 2.
the Orange Lime 8 strawberries
Cordial ahead of time 1 lime (juiced)
and youll have 2 oranges (juiced)
enough for future use. 4 oz Blue Ice Vodka
Created by Rosie (blueicevodka.com)
Ruiz, Coles (L.A.). 1 oz tequila
2 oz Patron Silver Tequila 1 oz orange liqueur
(patrontequila.com) Coarse salt (or sugar)
1 oz Homemade Orange- to rim glasses
Lime Cordial* Mix ingredients in a
oz club soda cocktail shaker with ice,
Orange and lime shake vigorously, and
wheels serve in salt- or sugar-
Clove rimmed glasses. To draw
Add all ingredients in pilsner out extra fruity goodness
glass. Add ice, stir, and from the strawberries,
garnish with orange and lime muddle them in a rocks
wheels studded with a clove glass before adding
in the middle of lime wheel. them to the shaker.

Calories: 154, Carbs: 3g, Sugar: 3g Calories: 263, Carbs: 15g,

Sugar: 10g

FOR MORE DELISH

DRINK RECIPES
HOMEMADE ORANGE-LIME CORDIAL: YOU'LL NEED 2 LIMES, 3 ORANGES, OZ PATRN LIME CITRNGE, THAT WON'T WRECK
1 CLOVE, AND 1 CUP PURE CANE SUGAR. PEEL AND THEN JUICE LIMES AND ORANGES. ADD JUICE YOUR DIET, VISIT
AND REMAINING SKINS (BUT NOT PULP) IN BLENDER WITH ALL OTHER INGREDIENTS. BLEND UNTIL MUSCLEANDFITNESS
PUREED. ADD PUREE TO SAUCEPAN AND STIR OVER LOW HEAT FOR 10 MINUTES. REMOVE FROM HEAT .COM/LOW-CALORIE
-COCKTAILS
AND LET SIT FOR 20 MINUTES. PLACE IN GLASS JAR FOR UP TO 8 HOURS. STRAIN CORDIAL THROUGH A FINE
MESH STRAINER INTO NEW GLASS JAR. PLACE IN REFRIGERATOR UNTIL READY FOR USE.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 43
 muscle cramps, while
zinc is a powerful
antioxidant that aids in
cell regeneration, she
adds. Bonus: Research
shows zinc itself can
boost the immune
system and reduce the
length of time for colds.
Look for a ZMA product
that has a mix of about
450mg of magnesium,
30mg of zinc, and
11mg of vitamin B6.

IM NEVER IN
THE MOOD TO
EAT MUCH IN THE
MORNING. IS IT
REALLY THAT BAD TO
SKIP BREAKFAST?
Studies are mixed as to
whether breakfast has a
positive effect on your
IM TRYING TO LIFT A LITTLE metabolismI dont
HEAVIER IN THE GYM, BUT I think that we have clear
FIND THAT MY HANDS GET scientific evidence, says
Elisabetta Politi, R.D.,
FATIGUED BEFORE THE REST the nutrition director at
OF ME. WHAT CAN I DO TO WHATS ZMA, AND Duke Diet and Fitness
BUILD UP MY GRIP STRENGTH? HOW CAN IT HELP Center in Durham, NC. In
ME IN MY WORKOUTS? fact, a roundup of
Lack of grip strength is a common complaint for many women when they ZMA stands for zinc research studies found
start lifting heavier. But dont be discouraged! says Molly Galbraith, C.S.C.S., magnesium aspartate, that skipping breakfast
co-founder of Girls Gone Strong. Galbraith recommends incorporating these although vitamin B6 is has little to no effect on
three exercises into your program once per week to help you develop an iron also a component of this weight gain. Thats not
grip. Perform them at the end of your workout so you dont fatigue your grip supplement, explains to say eating breakfast is
before you get started," she advises. Plus, be sure to wear lifting gloves! Linda Stephens, M.S., unimportant. The best
an IFBB pro, clinical way to nourish your
nutritionist, and trainer body is to eat more
Farmers Carry Offset Heavy Body-weight Hang based in Darien, CT. when you are more
Pick up one relatively Dumbbell Grab a pullup bar with ZMA plays a key role physically active and
heavy dumbbell or Static Hold an overhand grip and in muscle recovery, less when you are less
kettlebell in each hand Pick up a relatively lift your feet off the oor
helping you get a restful active, says Politi. If
and walk for 10 to 15 heavy dumbbell and hold so youre hanging on
yards or 10 to 15 seconds. it by your side while the bar. Brace your core nights sleep as your you are generally more
Set them down. Rest standing tall and bracing and hold as long as muscles rebuild after active in the earlier part
for 30 to 60 seconds your core. Dont bend or possible. Rest 60 to 90 a strenuous workout. of the day, start fueling
and repeat for six to 10 shift your weight to one seconds; repeat for But the supplement your body in the a.m.
rounds. Each week, side. Hold the dumbbell three to ve sets. also plays arole while and reduce your caloric
increase the weight of for 30 to 60 seconds, Try to increase your time youre working out, intake in the evening;
the implement or your then switch hands. Aim each week. assisting with protein vice versa if you work
distance/time or for three to ve sets, BONUS: These help to
synthesis and raising out more in the
decrease your rest period resting as necessary improve your pullup
testosterone levels afternoon or evening.
to continue progressing. between sets. Each week, strength.
BONUS: This will help try to increase the weight during strength training, If you arent hungry
strengthen your core, of the dumbbell or which can help you build when you wake up, then
CORBIS

back, hips, and legs. the time of your hold. lean muscle. Magnesium dont force yourself to
BONUS: Strengthens core. also helps to alleviate eat, notes Politi.

44 | M& F H ERS | JULY/AUG 2 0 1 6

 because I wasnt able WORKOUT
to really play with
Ysabella the way she
ROUTINE:
6 DAYS A WEEK,
wanted me to. I was 60 TO 90 MINUTES
PER WORKOUT
out of breath, unt,
CURRENT
WEIGHT and uncomfortable, SAMPLE WORKOUT:

125 lbs
LEG DAY
she recalls. Warmup 10 min.
Carlos started on the treadmill
slowly, making small (walk 15% incline)
(BELOW) lifestyle changes. I Back Squat superset
PREVIOUS with Body-weight
WEIGHT cut back on fast and Curtsy Reverse

225 lbs fried foods and Lunge 5x12

lowered my sugar Stepup 4x20
intake. She turned to Leg Press 4x15
Leg Extension 4x12
a treadmill in her
Seated Leg Curl 4x12
home, walking and
Romanian Deadlift
running 30 to 45 4x12
minutes ve days a Seated Calf Raise 4x15
week. She also started Stretch 5 min.
doing workouts like SUPPLEMENTS:
Tabata. Dymatize ISO 100
Carlos lost about whey protein powder,
BCAAs, and CLA
50 pounds in just ve
months before her SAMPLE DIET:
6 small meals a day
weight started to Clean meals:
plateau. But instead Shredded chicken
of becoming mixed with green
vegetables such as
discouraged, she set a sauted spinach
goal of entering a

I WANTED
or ground-turkey
bikini tness meatballs with brown
rice and broccoli
competition. That Healthy snack:

TO BE meant I had to get

into the gym and start
lifting weights, she
Rice cakes with peanut
butter or sugar-free
apricot preserves

HEALTHIER says. She was nervous

at rst, but then I
Favorite cheat meal:
Burger and fries

FOR MY realized that everyone

in the gym is there for
one purpose: to better
competition last year,
where she placed

DAUGHTER themselves. I had to

just focus on myself
eighth, and plans to
enter a third

AND FOR and not anyone else.

Preparing for her
rst competition in
competition this year.
Having a strong
support system has

MYSELF. 2014 helped her take

off another 50 pounds
in seven months. I
made a big difference
to her training. I
work hard to balance
Christine Carlos found the IT TOOK A DAY was nervous getting training and taking
motivation from her family at the beach four years up onstage, but care of my daughter.
to drop 100 pounds in ago with her 8-year- having my daughter Most of all, she says,
old daughter for there gave me to achieve your goals
one year and stand onstage Christine Carlos to strength. Win or lose, you have to have the
in a bikini competition change her life. Then I felt I had achieved condence to get out
BY KRISTIN MAHONEY age 32, Carlos something. The and work hard.
S A M U EL L AT HRO P

weighed 225pounds experience was Believe in yourself.

but it wasnt just her enough to keep her If you really want to
appearance that upset going, and she signed do something, nothing
her. I was devastated up for a second is impossible.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 45
A CENTERED
APPROACH TO
BACK PAIN
CHRONIC BACK PAIN KEEPING YOU
from your favorite tness activity? Consider
signing up for a meditation or yoga class. A
study published in the Journal of the American
Medical Association found that mindfulness
practices like these signicantly helped
relieve chronic lower-back pain. Researchers
from the University of Washington in Seattle
asked 342 participants to take part in either
mindfulness-based stress reduction (MBSR) PERCENTAGE OF
like yoga and meditation, cognitive behavioral PARTICIPANTS
WHO EXPERIENCED
therapy (CBT) to change pain-related CLINICALLY
behaviors through relaxation techniques, or MEANINGFUL
usual care. After six months, both the MBSR IMPROVEMENT
IN BACK PAIN
and the CBT-intervention groups had greater AFTER 26 WEEKS
improvement than the conventional-care one. OF MINDFULNESS-
BASED STRESS
Those in the yoga and meditation group REDUCTION.
even had an easier time with daily activities
(like standing up or bending over to put on
their socks). Diana Kelly

a time. But the key here

Conquering seemed to be intensity,
Cravings not duration, says study
at the Gym author David Stensel,
Working up a sweat Ph.D., associate dean
may help you curb your forenterprise at the
calorie intake, according School of Sport,

K L A U S V E D F E LT/ G E T T Y I M A G E S ; H E L E N S E S S I O N S /A L A M Y; M I C R O G E N / G E T T Y I M A G E S
to a new British study Exerciseand Health
published in the journal Sciences, Loughborough
Medicine & Science in University. The higherthe
Sports & Exercise. intensity of exercise,
The study divided the more likely ghrelin
women into two groups. levels are suppressed.
One followed a And other research has
calorie-restricted diet; shown that resistance
the other was told to run training can also lower
for 90minutes on a levels of this hunger
treadmill. Both groups hormone. All of which
took part in an open means that working up a
The Bad News buffet later that day good sweat can go a
About BPA-Free Products with no limitations. long way toward helping
The plastic-strengthening chemical bisphenol A (BPA) has long Those who were on the you reach your fat-loss
drawn re for possible health risks. But a common substitute diets had higher levels goals. DK
called bisphenol S (BPS) may not be much safer. We found that of the hunger-hormone
BPS is disrupting endocrine systems by mimicking estrogen, ghrelin, which is known
thyroid hormone, and the enzyme aromatase that converts to increase appetite,
testosterone to estrogen, says Nancy Wayne, a reproductive and ate nearly 300
endocrinologist and professor of physiology at the David Geffen calories more than
School of Medicine at UCLA. In side-by-side experiments, we those who exercised.
showed that [exposure to BPS] is similar to BPA. While Of course, even very
questions remain, limit your use of plastics that come in contact t women cant commit
with food and drink as much as possible, suggests Wayne. DK to running 90 minutes at

46 | M& F H ERS | JULY/AUG 2 0 1 6

Meet Kyla

I have now been working as a Personal Trainer and Business

support from the team at ISSA. From day one, and now 10

of the phone line or email whenever you need.

Working as a trainer both in person and with online clients

has allowed me to meet and inspire hundreds of people

way, and this is a dream to me. I am a monthly contributor

to two fitness magazines and have been blessed to share
my love and motivation for a healthier self, through
multiple articles with other health and wellness sources
including two with the Huffington Post. I can only hope to
continue sharing and growing my passion for health and
wellness with the support of ISSA.

The ISSA Your Trusted Source for Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the education you
need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certification
courses even higher and earn an Associates Degree in Exercise Science with an Emphasis
in Personal Training. TA, MyCAA, and GI Bill approved.

ACCREDITED PROGRAMS
Personal Trainer
Fitness Nutrition own pace
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s

Associates Degree in Exercise Science

auL

with an Emphasis in Personal Training

ve
Da

call1.800.892.4772 1.805.745.8111 (intl)

or visit ISSAhers.com mention hers1607
ISSA 1015 Mark Ave Carpinteria, CA 93013
 RETHINK YOUR
MEDICINE
KIT: NATURAL
REMEDIES
CAN HELP TO
HEAL ACHING
MUSCLES
AND SPEED
RECOVERY.

TURMERIC-
CHIA BLAST
This delicious
drink recipe from
Leith Hill, founder
of the popular
NYC restaurant
Ellarys Greens,
is packed with
recovery-boosting
ingredients,
including natural
anti-inflammatories,
antioxidants, and
muscle-building
amino acids. Give it
a whirl after your
next tough workout.
1 cup frozen
pineapple
banana* (can
be omitted for
lower sugar)
tsp turmeric
powder or
small pinky-size
fresh turmeric
root
1 tbsp chia seeds
1 tbsp shredded
coconut (or
coconut meat)
1 lime, peeled
1 cup water or

Sore coconut water

DIRECTIONS:
1. Add all
ingredients to a
high-powered
blender and
blend on high
Shrink your recovery until smooth.
time and bounce The payoff for all that work can be a fair amount of aches MAKES: 1
and pains. Known as delayed onset muscle soreness, or SERVING
back faster with these
BRIAN HAGIWAR A /GE T T Y IMAGES

DOMS, its likely the aftermath of microdamage to

proven natural muscles and ligaments. While its a step toward building
anti-inammatories muscle bers stronger than before, thats not much solace
BY NATALIE GINGERICH MACKENZIE
when it hurts to sit (or stand back up). And doctors warn
against reaching too often for pain relievers, which can
lead to signicant stomach problems. Luckily, a number
of natural strategies can help you feel better faster with
minimal side effects.

48 | M& F H ERS | JULY/AUG 2 0 1 6

 PROTEINS/ damage following a a sports dietitian at
AMINO ACIDS soreness-inducing St. Vincent Sports
workout. You could pop Performance in
Proteins, made up of it as a pill, but youd be Indianapolis, IN.
amino acids, are the missing out on the warm, Depending on your diet,
building blocks of our peppery flavor turmeric you might consider a
muscles and are lends to many Indian supplement to top off
preferentially depleted and Chinese dishes. your intake: Look for one
during intense workouts, Toss it with roasted that contains mostly
explains Drew Jamieson, cauliflower, mix it into a EPA and DHA versus
N.D., a naturopathic smoothie, or grate it into other omega-3s (the
doctor at the Polo Health a tea with some ginger label should say).
+ Longevity Centre in and almond milk.
New Westminster, HOW MUCH: Youll get
Canada. The key is to get HOW MUCH: Up to 3g of about 1,000mg from
your fill through quality turmeric (root or 4 oz of canned tuna or
sources, such as powder; about 1 2 to 3.5 oz of wild
grass-fed meats, teaspoon), or up to salmon. For supplements,
free-range chicken, eggs, 600mg of curcumin up to 3,000mg a day is
wild salmon, nuts, and powder 3 times a day. considered safe by
seeds. Adding a scoop of the FDA.
powdered L-glutamine or
THE FATTY
branched-chain amino OMEGA-3
acids (BCAAs) to a ARNICA ACIDS FOUND
IN FISH LIKE
post-workout protein FATTY ACIDS SALMON CAN
shake can help ensure A plant-based natural KEEP MUSCLE
your body has the raw There are two types remedy used for nearly SORENESS TO A
of health-boosting five centuries to heal MINIMUM.
materials to quickly
repair muscle damage, omega-3 fatty acids: bruising and sprains,
adds Jamieson. EPA and DHA. EPA is arnica salve massaged
known primarily for its into the quads every
HOW MUCH: 15g of anti-inflammatory four hours spelled less
protein powder plus 5g benefits, while DHA soreness when research
of BCAAs and 5g of helps improve brain subjects were tested
L-glutamine derived from function. Together they three days after downhill
whey protein powder. also work to reduce running workouts.
triglyceride levels and MAGNESIUM day, or especially after
balance hormones, says HOW MUCH: There a workout or just before
TURMERIC Jamieson. Research are no standardized More than 70% of bed, recommends
shows female athletes recommendations but adults dont reach the Carolyn Dean, M.D., N.D.,
A study in the Journal who took just one week look for topical creams RDA for magnesium in medical advisory
of Alternative and of DHA supplements or a pure arnica extract, their diets. But a 2014 board member at the
Complementary Medicine had a 23% drop in which you can mix study shows magnesium Nutritional Magnesium
found curcumin, an training-induced muscle with water and apply intake (found in foods Association. For
important compound in soreness. Key sources with a cloth. You can like whole grains, generations, people
this deep yellow-orange include fish like salmon, also take homeopathic leafy green vegetables, have also sworn by
spice, was as effective as tuna, herring, and pills with a 30x dilution. legumes, and nuts) Epsom salt baths (made
ibuprofen at easing knee sardines as well as Note that ingesting reduces inflammation from magnesium sulfate
pain. And another study avocado, flaxseed, chia any other form of arnica in the body. Try sipping crystals). Magnesium
in the European Journal seed, egg yolks, and can be toxic, so you magnesium citrate is readily absorbed
of Applied Physiology nuts or seeds, says should never apply it to powder mixed with through skin, so a
found it reduced muscle Sigornie Pfefferle, R.D., broken skin. water throughout the soothing Epsom salt
bath after a hard session
can feel good while
boosting magnesium
levels in the body.

POWER TRIO
CHIA SEEDS PROVIDE PROTEIN, CALCIUM,
OMEGA-3 AND OMEGA-6 FATS, SOLUBLE
FIBER, AND TONS OF ANTIOXIDANTS. HOW MUCH: 320mg
for adult women,
though more may be
VPHOTO/AL AMY

BROMELAIN, A UNIQUE MIXTURE OF ENZYMES COCONUT WATER CONTAINS FIVE ESSENTIAL beneficial during intense
FOUND ONLY IN PINEAPPLE, MAY REDUCE ELECTROLYTES: SODIUM, MAGNESIUM, training. For baths,
SWELLING, BRUISING, AND HEALING TIME. CALCIUM, POTASSIUM, AND PHOSPHORUS. pour 12 cups of Epsom
salts into the water.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 49
 01
TOP, $80; BOTTOM, $79;
ROBBANDLULU.COM

SUMMER
Make some waves in the best
swimsuits of the season, from
boho and mod styles to mama
hottie and surfer girl

50 | H ERS | 2016
02 03 04 05 06
TOP, $86; BOTTOM, $50;
TOP, $98; BOTTOM, $108; $308, WEARE ZAPPOS.COM
MERCULTURE.COM TOP, $42; BOTTOM, $42; TOP, $68; BOTTOM, $64; HANDSOME.COM
GYPSEA.MYSHOPIFY.COM SWIMSYSTEMS.NET

| 51
07 08 09 10 11 12
$214, ZIGILANE.COM
TOP, $90; BOTTOM, $79;
TOP, $62; BOTTOM, $46; NOVELSWIM.COM TOP, $60; BOTTOM, $72; TOP, $56; BOTTOM, $54;
SUNSETS TOP, $68; BOTTOM, $42; AMAZON.COM BSWIM.COM
SEPARATES.COM HERROOM.COM

52 | M &F H ERS |
13 14 15 16 17 18
$94, SONOIRE.COM.AU
TOP, $60; BOTTOM, $38; $104, BEAUTY TOP, $80; BOTTOM, $79;
COCORAVESWIM.COM SWIM.COM TOP, $23; BOTTOM, $13; GURIABEACHWEAR
$240, AGUA YANDY.COM .COM.BR
BENDITA.COM

| 53
19 20 21 22 23
$114, XANDRA
TOP, $112; BOTTOM, $90; $118, ZAPPOS.COM SWIMWEAR.COM TOP, $115; BOTTOM, $81; TOP, $114; BOTTOM, $97;
LYBETHRAS.COM SUNKITTENSWIMWEAR.COM INDAHCLOTHING.COM

54 | M& F H ERS | 2016

 A
D

2-INCH HAND-
HAMMERED 14K GOLD
FILL AND STERLING
SILVER BAR ON 14-INCH
CHAIN WITH WIRE
WRAPPING.
$63, NASHELLE.COM

C
OVERSIZE STATEMENT RING WITH
KNOTTED DETAIL AND GLASS
STONE MICRO PAVE DETAIL.
$30, ALDOSHOES.COM

Bright, shining
G necklaces, hair
bands, bracelets,
X
and rings draw
CLASSIC NYLON attention to the
STRAP, 30-METER
WATER RESISTANCE,
AND NIGHT LIGHT.
star of the show
$65, TIMEX.COM
COURTESY

B D E F H
BANISH THE BLAND
CHARMED AND CHAINED SUPPLE ITALIAN LEATHER SOFT SUEDE BRACELET HAIR DAYS WITH THIS
HAIR TIES IN A TON OF CHIC AN ATTENTION-GRABBING SURROUNDED BY WITH INTERCHANGEABLE GLAM GRECIAN-STYLE
(AND SWEET) COLOR CASCADE OF PEARLS GORGEOUS BEADED AND PENDANT (MORE THAN HEADBAND.
COMBOS LOOK GREAT AND CRYSTALS ACCENT CHAINED BRACELETS. 40 MANTRAS) THAT $32, IDEAS108.COM
ON THE WRIST AND IN YOUR DCOLLET. $50, $435, SARADESIGNS.NET EVOLVES WITH YOU. $28,
YOUR HAIR. 7CHARMINGSISTERS.COM MOMENTUMJEWELRY.COM
$48, BYLILLA.COM

| 55
 MISTAKE-
PROOF
SCREEN SAVERS YOUR SPF
Ace your sunscreen
Six SPF stars to keep skin application with
these easy tips
healthy no matter your activities
BY KARYN REPINSKI 4 1 / Shop smart.
Look for a sunscreen
thats broad-spectrum
(so it protects against
both UVB rays, which
are responsible for
burning skin, and
UVA rays, which can
age skin) and has an
SPF of at least 30.
If youre outside for
an extended period,
optfor one thats
water-resistant
2 up to80 minutes.

1 15minutes before
WHEN IT COMES
to maintaining
healthy, beautiful
skin, using sunscreen
is a win-win. Its the
most important
way to minimize the
risk of skin cancer
and slow signs of
aging, says Christine
Choi Kim, M.D., a
dermatologist in
Santa Monica, CA.
The key is nding one
you love. Whatever
your needs, here are
six sunscreens to
suit every application.
2 / Slather it on.
Use one ounce
about the amount in
a full shot glassand
coat all exposed
areas of the body.
6 Apply to dry skin
going outside,
and reapply every
twohours or
3 5 afterexcessive
perspiration,
swimming, or
toweling off. If you
use a spray, rub it
inwell and apply
generously or you
may not be able to
tell where its been
1 For daily use: 3 For beach lovers: 5 For swimmers: applied, says Kim.
Coppertone Leave the sand at Sweat, water, and
ClearlySheer has the shore! Banana Boat chlorine can wash away 3 / Think beyond
a light matte nish SunComfort Lotion sunscreen, but Shiseido the bottle.
thats ideal when SPF30 wont feel Ultimate Sun Protection Sunscreen is just
worn under makeup. sticky when its on Lotion SPF 50+ with one component of
($9, retailers nationwide) your skin, so sand simply WetForce Technology is being sun-safe, says
brushes off. ($7.50, formulated to become Kim. Seek shade
2 For dry or sensitive retailers nationwide) even more effective
skin: Dr. Jart+ Every Sun during peak hours of
when its exposed to
Day Sunscreen 4 For spray fans: water. ($40, shiseido.com) UVB exposure of
SPF 50 protects with Ocean Potion between 10 a.m. and
nonirritating natural H2O Sport Wetskin 6 For touch-ups: 2 p.m., and wear
ingredients like zinc The mineral-based sun-protective
oxide and titanium SPF accessories like
dioxide, plus its packed 50 is engineered to be Sun Stick SPF 30 glides
wide-brimmed hats
with plant extracts such sprayed at any angle, on easily to protect often-
as aloe vera, calendula, which makes covering overlooked spots like and sunglasses. Or
look for clothes with
hollyhock, and purslane hard-to-reach places your ears, the back of
to smooth and soothe like the middle of your your neck, and along the a built-in UPF 50. (A
your complexion. back a breeze. ($10, tops of your feet. typical white T-shirt
($34, sephora.com) retailers nationwide) ($19, 100percentpure.com) has about a 4 UPF.)

56 | M& F H ERS | JULY/AUG 2 0 1 6

 1 / LATHER TONING
EYE GEL WITH
VITAMIN K
Cooling eye gel relieves
puffiness while niacin and
vitamin K add elasticity
and rmness to skin for a au naturel. It uses 23
more youthful look. Over
time this blend of royal
Best Summer jelly, aloe, spirulina, and
green tea can help
improve skin tone and
BEAUTY
reduce the appearance of
dark circles. Paraben-free.
($31, lather.com)
BUYS
Hydrate, protect,
cleanse, and glow
from head to
toe with essential
products for 9
your summer
beauty regimen 6 4 / FIRST AID BEAUTY
PERRY
4 remove toxins that can
5
1 SUN VEIL
8 damaging, drying effects
7
3 ($30, phyto.com)
2 Get that beach babe look
5 | |
2 / TATA HARPER
PURIFYING MASK
This 100% natural
purifying mask is all the
rage with fashionistas
who want glowing skin
nature-made ingredients
like yogurt probiotics,
broccoli extract, brown
algae, prickly pear seed
oil, and turmericto
combat skin-cell aging
and environmental
pollution. ($65,
tataharperskincare.com)
3 / REVLON
PHOTOREADY
SKINLIGHTS FACE
ILLUMINATOR
Love that luminosity! With
just a few swipes of sheer
liquid glow, you can bring
out your cheekbones.
The best part: The four
shades work beautifully
on all skin tones from dark
to light. Wear the radiance
cream alone or mixed
with foundation.
($13, drugstore.com)
CLEANSING BODY
POLISH WITH
ACTIVE CHARCOAL
Ooo! What a little
exfoliator can do for you!
The essential summer
scrub will not only cleanse
and soften skin, it also
helps smooth uneven
skin texture and tone.
Activated charcoal helps
build up with increased
sun exposure, sunscreen
application, and sweat.
($28, ulta.com)
5 / PHYTO PLAGE
PROTECTIVE
Get silky soft hair thats
also shielded from the
of UV rays. Phyto Plage
Sun Veil mists on and
adds a lightweight layer of
shine and color protection.
6 / MOROCCANOIL
BEACH WAVE
MOUSSE
of lightly tousled locks
without the over-drying
effects of sea salt sprays.
Cuticle-nourishing argan
oil in this weightless
mousse adds hydration.
Plus it adds styling control
for all hair types. Want a
messy braid, an up-down
pony, or perfect curls for
days? Done. ($28,
moroccanoil.com)
7 / VIOLIFE ZAPI
SANITIZER COBALT
Research has found that
toothbrushes can harbor
pathogens such as
Staphylococcus aureus,
E. coli, and herpes
simplex. Slip your brush
into this germ ghter to
kill 99.9% of bacteria
using UV light. Also comes
in a travel version for $30.
And 5% of each purchase
on BeautyKind is donated
to a charity of your choice.
($40, beautykind.us)
8 / BUTTER LONDON
PATENT SHINE 10X
Bright nails add a playful
accent to your bold and
sugar-sweet summer
tones. This high-tech,
long-wear formula lasts
up to 10 days, is chip
resistant, and is made
sans formaldehyde, DBP,
toulene, and other toxins
found in many polishes.
9 / GLO MINERALS
CONTOUR/
HIGHLIGHT BRUSH
Master the summer
shimmer with this dual-end
PBT Synthetic brush that
helps contour and highlight
cheekbones in a few
easy swipes. The round
side blends and diffuses;
the tapered side allows
precise application.
($29, gloprofessional.com)
10 / DENTEK
PROFESSIONAL
WHITENING
POLISHER
Brighten your smile in less moisturizing beeswax,
than three minutes. The
polisher works just like an
automatic toothbrush with
very little mess and uses a
professional-strength
solution that surpasses
the whitening power of
strips without any harsh
chemicals or peroxide.
($35, amazon.com)
11 / LAURA GELLER DIY
WEARABLES EYE
SHADOW PALETTE
Twelve high-saturation
shadows including warm
and cool neutrals plus
dramatic shades look FACE
amazing on women of
all skin tones.
($42, beautykind.us)
MASK
BY CELEBRITY FACIALIST
AND FOUNDER OF JOANNA
VARGAS SALON AND
12 / BURTS BEES SKINCARE COLLECTION
NATURAL MAGENTA
RUSH LIPSTICK Vargas says, Yogurt is
This all-natural lip tint anti-inammatory, and I
hydrates your pout for recommend avocado for
every skin type because
hours. With natural
it has lots of B vitamins
ingredients like
and fatty acids to keep the
skin hydrated." Honey also
repairing vitamin E, and hydrates and is antibacterial
nutrient-rich moringa oil, to really transform the
this super-saturated lip skin, she notes.
color is great for day or
night. ($9, burtsbees.com) INGREDIENTS:
cup yogurt
avocado
cup honey
DIRECTIONS:
Mix ingredients, leave on
skin 20 minutes; rinse.
MU S C LE AN D FIT N E S S .C O M/ H E R S
13 / CLARINS AFTER
SUN REPLENISHING
MOISTURE CARE
Hydrate your skin and
preserve your tan with
this deep treatment
moisturizer for the face
and neck. This intensive
cream also removes shine
with a matte nish.
Sunower seed extract
helps minimize the
appearance of ne
lines and wrinkles.
($34, fragrance.com)
14 / JANE IREDALE
LIPDRINK SPF 15 LIP
BALM IN CRUSH
How much smoother can
your lips get? Very. This
mega-lightweight tinted
lip balm is ideal every day,
and unlike other lipsticks
with SPF, it doesnt add a
white tint to your lips and
is buttery soft. Available
in four shades.
($15, janeiredale.com)
15 / SWEETSPOT LABS
ON-THE-GO WIPES
IN GRAPEFRUIT
VERBENA
The only post-workout
wipe youll ever need, this
do-it-all refresher is 98%
natural, plus its gentle yet
effective enough for use all
over your body. Clinically
tested and gynecologist
recommended, the wipe
contains only safe
ingredients like aloe,
cucumber, and cranberry
extracts. ($10 for 30 ct,
target.com)
URBAN DECAY
BEACHED BRONZER
Get a goddess glow with a
dusting of nely-milled
pressed powder that goes
on evenly with a sheer,
streak-free nish. Apply
to your face or body, wet
or dry, in one of two
attering shades, or
use for contouring.
($28, sephora.com)
| 59
SOME SKIN
SPOTS ARE MORE
SENSITIVE THAN
OTHERS, SO YOU
MAY NEED TO
ADJUST YOUR
HAIR-REMOVAL
METHOD
DEPENDING ON
THE BODY PART.

SMOOTH
MOVES LASER HAIR
REMOVAL
Take off unwanted hair
without the hassle with DO: First, make sure
these simple removal tips that youre a good
candidate. Laser hair
BY CELIA SHATZMAN removal is best for
people with dark hair
and light skin, explains
SUMMER MEANS SUNDRESSES, Debra Jaliman, M.D., a
shorts, tanks, bikinisand plenty of skin dermatologist based in
showing. That means guring out the New York City. Its not If youre using an
ideal way to safely remove unwanted very effective for anyone
hair. Keep in mind that the same method with blonde hair because
different skin tones.
And expect a financial
appointment. You will
be removing the target
commitment, since it and your treatment
can be expensive will not be as effective,
typically at least six to says Mauricio.
eight sessions scheduled TRY: For professional
four to six weeks apart. results at home,
(The upside is once the easy-to-use
treatment sessions are LumaRx IPL Mini
done, the hair is Hair Removal Device
permanently gone.) (A) reduces hair by
up to 94% after just
at-home device, be sure three uses. ($380,
it is dermatologist tested. amazon.com)
A MMEN T O R P PH O T O G R A PH Y/A L A M Y

the laser has to sense Read the instructions

might not work best for every area. The
pigment in the hair
type of hair and skin pigmentation can
make certain hair-removal techniques
follicle in order to work.
better suited than others, notes Tess
If youre having it done
professionally, make sure
Mauricio, M.D., a dermatologist based in to go to someone who is
San Diego, CA. Heres how to get the best skilled with laser hair
results when it comes to getting bare. removal and has lots
of experience with
carefully before using
and keep up with the HAIR-REMOVAL
treatments every two
weeks or so until you
CREAMS
begin seeing results, DO: Avoid a mess by
advises Mauricio. opting for depilatories
DONT: Wax or pluck hair that can be used in the
before your beauty shower, making them

60 | M&F H ERS | JULY/AU G 2 0 1 6

 WAXING SHAVING
DO: Exfoliate before and DO: Try shaving after
make sure that hair is a long shower, when hair Damage Control
no longer than half an is hydrated. Something gone wrong?
inch long. DONT: Use that blade for Theres a fix for every oops.
DONT: If youre doing it too long. (Change it
on your own, dont start when it feels like its B U R N IN G
without carefully reading catching while cutting The best way to soothe skin is to
instructions. The hot the hair.) A dull razor cool it first with some ice if there
wax can cause burns can cause cuts, bumps, is persistent redness or a burning
if not administered burn, and ingrown hairs. sensation, followed by a hydrocortisone
properly, and ingrown Avoid shaving right anti-inflammatory cream available
hairs and folliculitis before a pedicure (the over the counter (apply twice daily for
can occur, cautions products can cause the up to three days), says Mauricio.
Mauricio. And whether skin to sting), or going in Try PCA SKIN CliniCalm 1% (E) with
youre waxing at home the ocean, says Mauricio. maximum-strength 1% hydrocortisone.
or at a salon, avoid using Finally, dont shave after It also contains hyaluronic acid and
products that may cause applying a self-tanner honey to moisturize and repair the lipid
skin sensitivity (such as youll take it right off. barrier. ($45, pcaskin.com)
Retinol, glycolic acid, TRY: The Gillette Venus
salicylic acids, and Swirl (D) features RAZO R B U R N
benzoyl peroxide) for FlexiBall technology to AN D R E D N E SS
at least one week help navigate tricky Applying some ice can help chill out
before waxing. areas like ankles and redness and relieve pain. If that
TRY: Nads Exfoliating knees; five contour doesnt work, the all-in-one gel lotion
Body Wax Strips (C) blades catch practically Shaveworks The Cool Fix (F) features
have an exfoliator on every hair. glycolic acid, salicylic acid, and phytic
the outside and wax ($12, amazon.com) acid to exfoliate, kill bacteria, and
on the inside for extra slough away dead skin.
smoothness and to ($26, amazon.com)
minimize ingrown hair.
($9, target.com) IN GR OW N HAIR

Exfoliate skin in the surrounding area,

then use BeautyRx by Dr. Schultz
Ingrown Hair Treatment Pads (G).
The green teas antioxidant and
anti-inflammatory properties help
soothe the area, while a proprietary
more foolproof and
ingredient speeds up the elimination of
convenient. And look D ingrown hairs. ($45, beautyrx.com)
for moisturizing
formulas for extra-
smooth skin.
DONT: Slather it on E
without doing a
patch test. If you are
sensitive, the skin
can burn or become
irritated, says Jaliman.
TRY: Nair Nourish F
Shower Power (B) with
Japanese Cherry C
Blossom and 100% Rice A
Bran Oil dissolves hair
while you shower and
lasts longer than
shavingplus the rice G
bran oil leaves skin B
looking smooth,
healthy and radiant.
($12, drugstore.com)

O M/ H E R S | 61
 ALL YOU
NEED FOR A GREAT
SUMMER ARE THE
RIGHT WORKOUTS,
RIGHT INSPIRATION,
AND RIGHT GEAR.
GET IT HERE.

Stay dry and in style

with a bold Lacoste
Beach Towel. Its
extra-long and wide so
you have plenty of room
to flip, and its made
from plush cotton. Plus,
the towels come in a
ton of great designs that
scream summer.
($42, macys.com)

Muscle
Beach Babe
One moment youre in the gym and the
next youre out the door, so make sure
your workout on bright, sunny days 2

includes one of these totally fun summer- Oakley Moonlighter Sunglasses

tness must-haves. From a portable
quick-inate stand-up paddleboard to
L.A.-inspired roller skates to the perfect
camo tote, you have all the best summer
activities in the bag.
BY CAT PERRY
Cut glare, protect your eyes, and stay active all at
once with these 80s-style sunglasses from Oakley.
Up for a 30-minute burpee and boot-camp session?
No worriesthe curved frame and hydrophilic
rubber-tipped nose help keep these in place while
you sweat. HD polarized lenses filter out 99% of glare
and offer 100% UVA/B/C protection. They come in a
variety of colors. ($170, oakley.com)

62 | M&F H ERS | JULY/AU G 2 0 1 6

 4

Cannondale Quick
4 Fitness Bike
Two words: Speed
queen. This sleek (and
insanely comfortable!)
bike is your new best
friend for picking up
thepace. Flat-palm
handlebars, 27 speeds,
3
and a cushy womens-
Herschel Supply specific seat thats built
Alexander Tote for longer adventures
Yes, you are the captain make riding this bike a
with this utility-meets- total dream come true
style carryall camo tote. at a price that wont
The bag features a bust your budget.
water-resistant tarpaulin The 700x30c puncture-
construction and protected tires and
durable, tightly woven lightweight aluminum
straps. A convenient, frame with microsuspen-
large inside pocket and sion allow for greater
exterior zip pocket keep control and navigability.
you organized, and Whether youre running
the interior is deep errands or want to
enough to hold your ride for a couple of
sneakers, clothes, bars, hours, youll be
and more. ($70, shop ready to roll. ($650,
.herschelsupply.com) cannondale.com)

La Vie Boheme Yoga Mat

Downward dogs and childs pose never felt so
good before this yoga mat came around. Its
made without latex or heavy metals (common in
other mats) and has an extra-thick 6.2mm
construction, so you can rest assured that your
mat has the same intentions as you do: taking
you to your sanctuary. Plus, it's 72 inches long by
24 inches wide and weighs only 3.6 pounds.
($86, laviebohemeyoga.com)

Puma Suede Classic

How about your street style? Youve got it in spades if youre rocking these
classic Pumas. They come in salmon, sky blue (pictured), gray, and hot pink, as
well as rich primary shades. A grippy bottom and cushioned, roomy footbed
make going from lifting in the gym to sipping at the coffee bar feel doable
andcool. ($65, puma.com)

MU S C LE AN D FIT N E S S .C O M/ H E R S | 63
7

Ten Toes the Weekender 10-foot

Inflatable Stand-up Paddleboard
Head to the beach, lake, or river with the Weekender
Inflatable SUP board. It quickly goes from being neatly
wrapped up to inflated and ready for the water. If youve
never tried SUPing, youre in for an upper-body and core
workout like no other. Plus, add in the balance challenge
and youre set for a fun sweat session you can brag about.
($600, tentoesboards.com)

Ultimate Buqu Pia Molten Camp

Ears Speaker Power Bank Neon Recreational
UE Roll 2 Having extra power Volleyball
Get the party started while youre on the Be the champ and ace
with this waterproof, move is the bomb! This the beach with the
sandproof, shock- nifty little power bank Molten Camp Volleyball.
resistant speaker. The can recharge your phone You can count on
8
flat disc shape of the once over. Clip it onto burning at least
Brookstone Revolar UERoll 2 delivers full-on your key ring or bag and 109calories every
Personal Safety Device surround sound and has youll never be caught 30minutesmore if you
If youre running, biking, or doing calisthenics a wireless range of without enough juice. go harderwhile playing
outside, training on your own can sometimes be 100feet. Big buttons ($30, mybuqu.com) volleyball. We love
dangerous, whether you slip and fall or worse. on top allow for easy the bright colors that
With that in mind, Brookstone has created a sound control. Whats really pop against the
discreet device that clips on to your sports bra more, it comes with a sand and ocean, so you
or attaches to a key ring and sends an alert to floatie in case youre can keep an eye on the
your preprogrammed contacts (up to five) if you poolbound, and a handy target. ($15, dicks
tap it two or three times. And it gives your exact app lets you use your sportinggoods.com)
GPS coordinates so help can easily find you. phone as a remote.
($99, brookstone.com) ($99, ultimateears.com)

64 | M& F H ERS | JULY/AUG 2 0 1 6

 MAKE THIS THE
SUMMER YOU SKATE
YOUR BUTT OFF WITH
FUNKY LEATHER
OR SUEDE SKATES,
AVAILABLE IN ANIMAL
PRINTS OR CANDY-
COLOR HUES.

THIS FANNY
PACK CREATES
INFECTIOUS
FUN WITH SOLID
SOUND FOR
YOUAND THE
GAWKERS.

JammyPack
SuperDiamond
PureGold
FannyPack
More sound while
youre on the move
JammyPack has it! The
fanny pack is back with
Fun, flirty animal prints on these old-school- a boom in wireless
style roller skates will turn heads while you turn Bluetooth speakers that
out figure eights and 4-wheelers. Made by zip into the front storage
roller-skating-legends brand Moxi Roller Skates, pocket of the pack. With
these are purely high quality with ultra-durable fabulously patterned
MDI outdoor wheels and Kwik Abec-3 bearings. exteriors like this
Go get in your leg workoutthis is throwback gold-sequin shiner, the
fitness at its best. ($179, urbanoutfitters.com) pack has an interior
pocket that is roomy
enough for any
essentials you need to
take along as you stay
in go mode. ($80,
jammypack.com)

Rapha BeOPlay H6 Over-Ear Headphones

Go ahead and sweat it out in the gym and on the spin bike in headphones made for
travel and turbo sessions. The leather ear covers are ultra-soft, sweat-resistant, and
breathable; and an inline remote/mic allows for music and call control. A collaboration
with legendary engineers Bang & Olufsen, Raphas H6 has ridiculously rich sound and
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MU S C LE AN D FIT N E S S .C O M/ H E R S | 65
 NEVER
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Plus, the Wi-Fienabled
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66 | M& F H ERS | JULY/AU
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CLEAN PROTEIN BAR
ERIC
M
A

S E L L I NG
SUPODY UILDINGD


PLEMENT RAN

CLEAN
PROTEIN BAR EVER!
g g g

21 17
UP
TO
PROTEIN
G G
FIBER
NO
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GLUTEN
FREE 0
SUGAR
G
ALCOHOLS
WITH
STEVIA
W/IMO COLORS

iHerb

SHARNA
BURGESS
The Dancing with the Stars
pro on living her dreams,
learning from others,
and making her own music
BY KRISTIN MAHONEY
TINY DANCER
Ive been dancing for
nearly 25 years. I started
jazz and ballet when
I was about 4 or 5 and
ballroom dancing when I
was around 8 and I
never stopped. I fell in
love with it from the
minute I started. By age
15, I was representing
Australia in the world
championships, and it
just kind of rolled on
from there.
CHEAT MEALS
I love pizza and pasta.
My mom is Italian so I
grew up with that type
of foodits like home
cooking for me. If the
bread basket gets put in
front of me when I go to
dinner, its so hard for
me to resist it. Warm
bread with butter is my
weakness!
DREAM PARTNER
68 | M& F H ERS | JULY/AU G 2 0 1 6
FREESTYLING
My favorite style
of dance is either
contemporary or hip-hop.
I spent so much of my
career as a ballroom
dancer and dancing with
another person that I love
those moments when
I get to creatively express
myself on my own. Its
a different way of using
the music.
YOUNG
AMBITION
I moved to London at
18at the time, that was
where I had to go if my
career was going to take
the next step. A couple of
years later, I toured with a
dance company called
Burn the Floor, and in
2009 we performed on
Broadway. Some
producers from DWTS the day. I try not to
came to see the show
because [DWTS star]
Maksim Chmerkovskiy
was starring in it, and
they immediately
approached me to be
a part of the show.
DANCE-OFF
When we start each
season, we do only four
hours a day, maximum,
because were easing our
celebrities into the
craziness. As the season
goes on, the time steadily
increases. By the final
CLEAN CUISINE episode, when we have
C L O C K W I S E F R O M T O P R I G H T: V I N C E T R U P S I N ; C O U R T E S Y O F A B C ( 2 ) ; A L A M Y ( 2 )
I have to make sure four dances to prepare,
that I keep up my were in that studio for 10
protein, so Im always to 12 hours a day! On the
eating chicken or red show, its not about doing
meat. I eat lots of the most amazing,
small meals throughout TRAINING FOR intricate choreography or
THE TROPHY the most groundbreaking
overload myself with When were not conceptsits about
coffee and sugar so I working on the show, making the person in
don't crash afterward. I dance on average of front of you feel
I always have snacks, eight to 10 hours a comfortable. My proudest
whether its fresh-cut week. I spend a lot of moment on the show so
veggies or fruit or time in the gym, mostly far was working with
some healthy leftovers. doing cardio but also [Iraqi war vet and model]
strengthening with Noah Galloway. I look
bands, stretching, and back on that entire
core training, as well as season with pride, not
doing Pilates and hot just in how he grew, but
yoga. Plus lots of also in how I grew and
squatsgotta make sure what we were able to
that butt looks good! achieve together.
 BROTHERLY
B E H IN D TH E TH R O NE LOVE
Khal Moro [the character he played on Game of Thrones] and My brother is a writer
I have a few similarities. We both like a bit of a scuffle and are and director, and when
physical. Were both pretty loyal and value our family heritage. he discovered I was out
Moro is very attached to his Dothraki side, and Im the same of rugby, he said I should
with my Kiwi and Polynesian sides. For the role, he Skyped audition for a miniseries
with a language expert in London two to three times a week. that hed just finished.
Its not like learning French or Spanish since its a made-up When I had the same
language and theres no textbook to fall back on, he says. butterflies I felt before a
game, that was it for
meI fell in love with
acting after that.

GYM WARRIOR
I opened up my
gym Ludus Magnus
[named after the ancient
Roman gladiatorial
training school] in 2010.
I wanted to share what
I had learned in my
GAME OVER years as a professional
I played rugby athlete and help other
professionally for two people feel that sense
years, but then a of camaraderie while
big portion of my lateral also being challenged.
meniscus had to be
removed due to an injury
and I wasnt able to
play anymore. That was
one of the toughest
periods in my life. I have
a burning passion to be
better, and rugby fulfilled
that. So I was forced to
find that passion again.

HOME-COOKED GROUP
COMFORT SUPPORT
Our gym sessions are
One of my favorite
30 to 60 minutes of
meals is a fish

E D G A R A R T I G A ( 2 ) ; M A C A L L B . P O L AY/ H B O ; S I M O N B A K E R / G E T T Y I M A G E S
metabolic conditioning.
salad called oka.

Joe Its a Samoan dish

featuring fresh coconut
milk, chili, snapper,
We use kettlebells, body
weight, and unconven-
tional tools like tires and
ropes. Up to 90 people

Naufahu lemon, peppers,

at a time are working
and cucumbers.
together and encourag-
Its so delicious!
ing each other.

The former pro rugby

G R OW I N G UP K I W I
player and Game of FAMILY GUY
Thrones newcomer shares I love doing anything
his passion for nding with my son [age 6] and
daughter [age 9]. I miss
new challenges and them like crazy when Im
how hes really a on the road. Going to
the movies with them
Dothraki warrior at heart isthe best because I love
BY KRISTIN MAHONEY kids movies as well.

70 | M &F H ERS | JULY/AUG 2 0 1 6

 THE

VALUE JUST GOT BETTER!

20% MORE PROTEIN AT THE SAME SAMS CLUB PRICE
1

1
 THE

Step up to the cable machine for a great way to shape and tone your entire
lower body BY ALYSSA SHAFFER | WORKOUT BY MEKA GIBSON, C.S.C.S. | PHOTOGRAPHS BY PER BERNAL

LEG-DAY WORKOUT
72 | M&F H ERS | JULY/AUG 2 0 1 6 Shot on location at Global Fitness, Gardena, CA
 OUR MODEL:

TRAINER:

|
 FRONT SQUAT
WORKS: GLUTES, QUADS
CABLE POSITION: LOW
ATTACHMENT: LONG BAR

Stand between the

two stacks with the
bar stacked on top of
your shoulders, arms
crossed at chest
height, with elbows in
front of body.
Keeping upper body in
this position, squat
down as deeply as you
can, pushing hips back
and keeping weight
over heels.
Push through heels to
STANDING ABDUCTION
WORKS: GLUTES, OUTER THIGHS
stand back up to
CABLE POSITION: LOW
H A IR & M A K EU P BY N ATA L IE M A L C H E V

starting position, ATTACHMENT: HANDLES

squeezing your glutes
as you come up. Stand to the left of cable stack with right
foot in the handle around ankle. Bend both
knees slightly and hold machine lightly
with left arm for support.
Lift right leg as far as possible to right side,
working against the resistance of the cable,
then lower toward left foot.

74 | M&F H ERS | JULY/AUG 2 0 1 6

(SHOWN ON PAGE 73)

WORKS: GLUTES HIP BRIDGE

CABLE POSITION: WORKS: GLUTES,
LOW HAMSTRINGS
ATTACHMENT: CABLE POSITION: LOW
HANDLES ATTACHMENTS:
NONE (USE
Stand facing RESISTANCE BAND)
cable machine
and step left Lie faceup on
foot into floor between dual
handle. Support stacks with a
your upper resistance band
body by gently tied around the
holding the base of each stack.
A B
machine. Bend Slide your body
right knee under band so it
sits just below hips.
DEADLIFT
slightly and
lift left foot Lift hips off the
off the floor. WORKS: GLUTES, HAMSTRINGS floor, forming a
CABLE POSITION: LOW | ATTACHMENT: HANDLES straight line from
Pushing
through left knees to shoulders
Stand on top of a low step or box with feet about hip-width apart,
heel, extend and pushing
holding cable handles in each hand with arms extended at sides and
left leg as far against the
knees soft (A).
as you can resistance of the
behind you Hinge forward from hips, bringing torso parallel to floor, bending knees band. Lower slowly
without arching slightly (B). back to floor,
your back. Pull through glutes to return to standing, keeping arms extended; squeeze tapping glutes
Return to start glutes at the top of the movement. Lower down and repeat. down, and repeat.
and repeat.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 75
 B

WORKS: CORE, GLUTES, QUADS

CABLE POSITION: LOW
ATTACHMENT: HANDLE

Stand on a step or low box in

front of cable stacks with arms
at sides, holding one handle in
right hand; keep left arm
parallel to right arm .
Squat down, keeping weight
over heels and lowering the
handle toward floor, keeping
arms extended .
Stand back up, pushing through
heels and squeezing glutes at
top. Lower to squat and repeat.

| |
WORKS: GLUTES, QUADS
CABLE POSITION: LOW
ATTACHMENT: HANDLES

Stand facing away from cable

machine with right foot on top of
step or low box and left foot
about three feet forward. Hold
cable handle in left hand, elbow
close to side and hand near A B
shoulder, keep right hand at side
with arm extended.
Bend both knees about OVERHEAD REVERSE LUNGE WITH KNEE LIFT
90 degrees, keeping left knee WORKS: SHOULDERS, BACK, CORE, HIPS, GLUTES, QUADS, CALVES
aligned with ankle and bringing CABLE POSITION: LOW | ATTACHMENT: LONG BAR
right knee toward floor.
Begin in a staggered stance, left foot Stand up, bringing right knee forward
Stand up, keeping handle in place forward, holding bar in an overhand to hip height; keep bar in place
near shoulder and squeezing grip with arms extended over overhead and arms extended (B).
through glutes at the top. shoulders. Bend knees 90 degrees, Lunge back again with right leg
bringing right knee close to floor while and repeat.
keeping the bar lifted over head (A).

MU S C LE AN D FIT N E S S .C O M/ H E R S | 77
 g
te your grilliniendly
Eleva ith Paleo-fr
game wts packed ugh
fare thaotein and enorowd
with pro please any c
avor t

RECIPES ADAPTED FROM PALEO GRILLING: A

MODERNCAVEMANS GUIDE TO COOKING WITH FIRE,
BYTONY FEDERICO AND JAMES WILLIAM PHELAN
(FAIRWINDS PRESS)

| |
 Thai Cashew Slaw

(recipe continued)

KOREAN
LAMB
BURGERS
with GRILLED
PORTOBELLO
BUNS
and KIMCHI
M AKES: 4 SERVINGS

8 large portobello
mushrooms with
stems removed
Olive oil
Sea salt
Black pepper
1 lb ground lamb (look
for 90/10 blend)
1 tbsp finely minced
garlic
1 tsp red chili flakes
1 tsp pickled ginger,
minced
2 scallions, thinly sliced
2 tbsp rice wine (can
sub in dry sherry)
tbsp toasted
sesameoil
tsp coarsely ground
sea salt
tsp freshly ground
black pepper
For topping:
1 cup kimchi (buy at
Asian specialty stores) Per serving:
Calories: 106, Fat: 7g,
small red onion, Saturated fat: 4g,
thinlysliced Carbs: 11g, Fiber: 1g,
cup shredded carrot Protein: 3g
2 oz fresh napa
cabbage, thinly
shredded
DIRECTIONS
1. Heat grill to medium
high. Drizzle mushroom DIRECTIONS
burgers to desired
caps with olive oil and MA K ES: 4 SERVINGS 1. Prepare grill and put a
degree and set aside on
season with salt and aplate to rest. 1 tbsp smoked paprika cast-iron skillet directly
pepper. Arrange 3. To serve, turn one BLACKENED 1 tbsp granulated garlic over the flame. Allow
mushrooms cap-side mushroom gill-side up, 1 tbsp dehydrated skillet to heat up for
down on the part of the CHICKEN onion about 30 minutes.
then place burger on top
grill that has indirect of mushroom. Add a BREASTS and 1 tbsp ground 2. In a small bowl,
heat. Close lid and cook portion of kimchi and a THAI CASHEW driedthyme combine paprika, garlic,
15 to 20 minutes or until few slices of red onion, 1 tsp freshly ground onion, thyme, black
tender. Remove and
SLAW black pepper pepper, chili pepper, and
carrot, and cabbage. Top
place on a plate lined burger with second Blackening meat 1 tsp ground chipotle salt. Rub chicken with
with paper towels; cover. portobello-mushroom over high heat adds chili pepper 2tbsp oil; then coat on all
2. To prepare burgers, bun; wrap halfway with incredible flavor tsp sea salt sides with seasoning.
combine lamb in large butcher paper or foil. and texture, but be 4 chicken breasts, 3. Carefully place chicken
bowl with remaining careful: To avoid boneless and skinless in skillet. Pour 2 tbsp oil
ingredients. Form into PER SERVING: blackening your (5 to 6 oz each) over each piece and
Calories: 484, Fat: 36.5g,
four patties and place Saturated fat: 13g, Carbs: 19g, hands, too, use long 4 tbsp olive oil, divided let chicken cook for
over direct heat. Cook Fiber: 5g, Protein: 24g tongs and gloves! 2 lemons, halved 2minutes before flipping.

80 | M&F H ERS | JULY/AU G 2 0 1 6


Using grill mitts, move
skillet to indirect heat
and allow chicken to
continue cooking until
juices from the meat run
clear or it reaches an
internal temperature of
165F. Squeeze fresh
lemon over each piece
before serving.
PER SERVING:
Calories: 259, Fat: 16g,
Saturated fat: 2g, Carbs: 6g,
Fiber: 1g, Protein: 24g
Cauliower Rice
Per serving:
Calories: 146, Fat:
11g, Saturated fat:
4.5g, Carbs: 5g,
Fiber: 2g,
Protein: 1g
M A K ES: 6 TO 8 SERVINGS DIRECTIONS sheet pan; set aside.
Apple-Saffron Compote 1. To make compote, 3. Preheat grill to medium
3 tbsp honey combine honey, vinegar, and coat with oil. Place
GRILLED cup apple-cider and saffron in a small tenderloins on grill. Cook
vinegar saucepot. Reduce by half, 2 minutes, then turn
PORK cooking over low heat 90degrees and cook for
10 saffron threads
CUTLETS 2 Golden Delicious until slightly syrupy. another 2minutes. Flip
with APPLE- apples, peeled, cored, Add apples and cook meat; repeat process on
2minutes more while other side. Remove from
SAFFRON and diced
grill; let rest for 5minutes.
stirring. Reserve and
COMPOTE Pork Cutlets
allow to cool. Top with Apple-Saffron
2 pork tenderloins, Compote and serve with
The sweet-and-sour trimmed of fat
2. On a cutting board, cut
compote pairs tenderloins into 1-inch Cauliflower Rice.
and silver skin
perfectly with 1 tbsp sea salt
pieces. Season with salt PER SERVING :
pork; serve with 1 tbsp black pepper
and pepper, then pound Calories: 140, Fat:6g,
Saturated fat:1g, Carbs: 17g,
Cauliflower Rice. 2 tbsp olive oil
gently with meat mallet Fiber:1g, Protein: 8g
(See recipe above.) until about -inch thick.
Place tenderloins on lined
MU S C LE AN D FIT N E S S .C O M/ H E R S | 81
 Grilled-Fennel and
Red-Onion Salad
GEORGIA
PEACH
TURKEY
BURGER
Take advantage of
sweet summer
peaches to add
moisture and flavor
to low-fat ground
turkey breast.
M AKES 4 SERVINGS

2 tbsp olive oil

2 shallots, minced
1 stalk celery, diced
1 medium peach, Per serving
(with vinaigrette):
slightly under-ripe, Calories: 255, Fat: 21g,
pitted and diced small Saturated fat: 3g,
Carbs:17g, Fiber: 5g,
2 sprigs tarragon, Protein: 2g
finely chopped
tsp white pepper
1 lb ground
turkeybreast
4 leaves of green- or
red-leaf lettuce,
washed and dried
with a paper towel
DIRECTIONS
1. Heat oil in a saut pan
over medium-high heat.
Add shallots and celery;
sweat 30 seconds. Add
peach; saut for 1 minute
until slightly brown but
firm. Remove from heat;
stir in tarragon and white
pepper. Add mixture to a
small bowl and let cool in
refrigerator.
2. When mixture has
cooled, combine with
turkey; form 4 patties.
3. Heat grill to medium
high. Cook burgers for
5minutes before flipping.
Close lid and cook 5 to
8minutes more or until
internal temperature of
burgers reaches 165F.
4. Wrap burger in lettuce,
securing with skewer.
Serve with Grilled-Fennel
and Red-Onion Salad.
PER SERVING:
Calorie: 204, Fat: 8g,
Saturated fat: 1g, Carbs: 5g,
Fiber: 1g, Protein: 29g

82 | M& F H ERS | JULY/AU G

White Balsamic
Vinaigrette

Per serving:
Calories: 142, Fat: 13g,
Saturated fat: 2g,
Carbs:5g, Fiber: 0g,
Protein: 0g

THE SALAD RECIPE

MAKES ENOUGH TO
SERVE EIGHT, SO SAVE
SOME LEFTOVERS.

Macadamia-Peach Sea salt and black on the other side. When

Chutney done, tuna should be red
pepper to taste
1 cup apple-cider and cool at the center.
DIRECTIONS Transfer tuna to a cutting
vinegar
2 tbsp coconut sugar 1. To prepare chutney, board and slice with a
will react with simmer apple-cider very sharp knife.
2 peaches, pitted
amino acids in vinegar and coconut 3. Combine all ingredients
anddiced
the meat to form sugar over medium heat for AvocadoHeirloom
10 toasted macadamia
hundreds of until reduced by half. Tomato Salad in a small
nuts, crushed
different flavor Add peaches and nuts; mixing bowl. Mix gently,
compounds. AvocadoHeirloom simmer for 2more making sure to not mash
Tomato Salad
minutes. Remove pan avocado. Spoon equally
M A K E S : 4 SERVINGS M A K ES: 6 SERVINGS
from heat. Cool to room on four plates and top
4 6-oz ahi tuna steaks, 4 Hass avocados, pitted temperature. with tuna.
cut from center and diced 2. Heat grill to medium PER SERVING
of loin, about 1 pint heirloom or high. Rub tuna with ( WITH SALAD AND
2inchesthick CHUTNEY ):
cherry tomatoes, pepper and oil. Place
Calories: 565, Fat: 34g,
Cracked black pepper halved tuna over direct heat and Saturated fat: 5g, Carbs: 27g,
2 tbsp Macadamia-nut 1 tbsp olive oil sear for 1minute. Turn Fiber: 10g, Protein: 44g
oil (can also use 3 tbsp lime juice 90degrees and cook for
grapeseed, avocado, 2 tbsp chopped another minute before
or olive oil) tarragon flipping. Repeat process

MU S C LE AN D FIT N E S S .C O M/ H E R S | 83
HIIT
SUMMER

SPECIAL

| |

SECTION
1
PERFECT 10S
TIME: 10 MINUTES
EXPERT: GENNIFER
STROBO, IFBB
FIGURE PRO
IG: @GENNID
This workout gives a
heart-rate boost and
can be squeezed in
even if you only
have a few minutes.
Doeach move for
30seconds, resting
20 seconds between
each one. Each cycle
lasts 10 minutes.
Mountain climber
Burpee
Straight-leg Front Kick
Crossover Pushup
Narrow High Jump
Bicycle Crunch
Stepup
Plank
Skater Lunge
Good Morning
(hands on head)
Sumo Squat
Crunch
A MMEN T O R P PH O T O G R A PH Y/A L A M Y
EXPRESS HIIT
PRO, 3-TIME OLYMPIA CHAMP, FITNESS MODEL @ASHLEYKFIT
IF YOU HAVE
NO GYM ACCESS
CANT GET TO THE GYM?
THESE EQUIPMENT-FREE
ROUTINES SCORCH CALORIES STAIR
USING JUST YOUR BODY CHALLENGE
WEIGHT SO YOU CAN DO TIME: 1520 MINUTES
THEM ANYWHERE, ANYTIME. BODY-WEIGHT EXPERT: MALIA FREY,
FAT BLASTER WEIGHT-LOSS EXPERT,
VERYWELL.COM
TIME: 25 MINUTES TWITTER: @MALIAFREY
EXPERT: JAMIE BOTTI,
TRAINER, TITAN FITNESS
STUDIOS, NEW YORK CITY This workout is
IG: @JAMIEBOTTI perfect for when
youre stuck at the
Perform each move office or home. Stair
for 45 seconds, resting sprints target glutes
FULL-BODY for no more than 10 to and hamstrings,
BOOT CAMP 15seconds between cankle-crushing heel
TIME: 1530 MINUTES each move. Complete raises shape calves,
EXPERT: BEDROS KEUILIAN,
FOUNDER AND CEO OF three rounds, taking and running down
FIT BODY BOOT CAMP oneminute to recover stairs on recovery
TWITTER: @FBBCHQ after each round. helps you build
stronger legs.
Complete each move for 1. Squat Thruster
40seconds, resting 2. Pushup
10seconds between each. 3. Burpee with Sprint up stairs,
Complete two to four Jumping Jack taking single steps
rounds, resting one to two 4. Alternating Lunge (30 sec.)
minutes between rounds. 5. Triceps Dip Pushup (10 reps)
6. Mountain Climber Wall Squat
(Hold for 15 sec.)
Mountain Climber
(15 reps per side)
Jog down stairs
(active recovery;
30 sec.)
Run up stairs, two
steps at a time
(30sec.)
Pushup (12 reps)
Mountain Climber
(15 reps per side)
Wall Squat with
Calf Raise (Hold for
15sec. while lifting and
lowering heels.)
Jog down stairs
(active recovery;
Full-Body Boot Camp 4. Mountain Climber 30 sec.)
1. Triceps Dip 5. High Knee
2. Bicycle Abs 6. Lateral Stepup (Face a stair on one side, Jump up stairs
3. Dynamic Plank (Go from full plank to step down and up with one leg; switch (Try jumping two steps
elbow plank, lowering one arm at a time, sides after 20 seconds.) at a time. 30sec.)
then back to full plank, alternating arms.) 7. Reverse Lunge Pushup (15 reps)
Mountain Climber
(15 reps per side)
Squat Wall Squat with Lifted
Jump Heels (Hold 15sec.;
12 MINUTES ASHLEY KALTWASSER, IFBB BIKINI
Pushup keep heels off oor.)
Burpee Jog down stairs
(active recovery;
Weighted
30 sec.)
Crunch
Repeat sequence two to
three times.
MU S C LE AN D FIT N E S S .C O M/ H E R S | 85
 SECTION
IF YOU HAVE
EQUIPMENT HANDY

2 UP THE INTENSITY AND VARIETY BY

INCORPORATING SOME FAVORITE GYM TOOLS,
FROM BATTLE ROPES AND KETTLEBELLS
TO MEDICINE BALLS AND FREE WEIGHTS.

HIIT FROM HELL

TIME: 25 MINUTES
EXPERT: FLEX CABRAL,
TROOPER FITNESS,
BATTLE CHARGE NEW YORK
TIME: 2530 MINUTES IG: @TROOPERFLEX
EXPERT: JULIA LADEWSKI,
C.S.C.S., STRENGTH AND I really like this
CONDITIONING COACH
routine because its a
IG: @JULIALADEWSKI
good combination of
This workout kicks my power, strength, and
butt every time. It targets endurance that
many main muscle challenges different
groups, including the energy systems in
shoulders, hips, your body along with
hamstrings, chest, back providing some
and quads, while agility and balance.
challenging the heart. If Its a quick and
you really give maximal effective total-body
effort, its a tough one to metabolic workout.
finish! Rest for 60 to
90seconds after the
Complete ve rounds.
circuit. Repeat six to
Power Split Lunge
eight times.
(30 sec. per leg)
Pullup (1 min.)
Battle Rope (15sec.)
Kettlebell
Kettlebell Swing (15 reps)
Single-hand Snatch
Renegade Pushup/Row (30 sec. per side)
(12 reps per side)
Pseudo Planche
Prowler/Sled Push Pushup (Keep hands
(20 yards down and back) below chest and
push up off oor. The
farther your hands
are from your chest,
the harder the move.
MICHAEL SVOBODA/GETTY IMAGES

1 min.)
KETTLEBELL QUICKIE
5 MINUTES
LACEE LAZOFF TRAINER, NYC
@LACEELAZOFF Tabata Supersets:
Do 20 sec. of work/10
sec. recovery; complete
1. Kettlebell Deadlift to High Pull (40 sec.)
ve rounds.
2. Kettlebell Swing (30 sec.)
Battle-rope
3. Burpee (20 sec.) Quick Wave
Tuck Jump

86 Y/AUG 2 0 1 6
 WHOLE-BODY HIIT
TIME: 4550 MINUTES
EXPERT: LACEE LAZOFF

This workout uses kettlebells, a rower, battle ropes,

plus a TRX to keep you moving every minute.

(5 min.)
Do three rounds of the Battle Rope Diagonal
following: 10 walking Pull (Holding ends
squats, 10 pushups, of rope with thumbs
10 plank shoulder taps up and elbows close
500-meter row (Aim to body, move rope
to nish between 2 and side to side, reaching
2 min.) for opposite hip in a
chopping motion as
quickly as possible.)/
Row 150 to 200m
Do each move for Kettlebell Forward
45 seconds, three rounds Lunge/Bentover
total, resting 20 seconds Switch Row (Begin
between rounds. with kettlebell on oor
Battle Rope Squat between feet; hinge
with Waves forward from hips;
Row (Aim for 150 to bend knees and pick
200 meters.) up the bell, rowing it
to side with one hand;
Kettlebell Figure Eights
switch sides; repeat.)
(Weave the kettlebell
between your legs.) TRX Atomic Pushup
(Begin in full plank
with feet in TRX straps;
pike hips toward
Do each move for 30 ceiling, then lower
seconds; do three rounds back to full plank and
total, taking 20 seconds do a pushup.)/Side
rest between rounds. Plank Hold
Kettlebell Swing
Goblet Squat
Body-weight Do these Tabata-style:
Plyo Pushup 20-second intervals, 10
seconds rest; eight rounds,
with maximum effort
during work intervals
Do each part of the
superset for 45 seconds; Jump Squat
repeat each sequence Forward/Reverse Bear
twice before moving on Crawl (3 forward,
to the next. 3 backward)

1. Pullup (8 reps)
2. Wide-stance Squat Jump
GREAT GLUTES Deep Barbell Back Squat with weighted medicine
(Alt: Dumbbell Squat) ball (8 reps)
15 MINUTES
REGGIE Jump Squat (no weights) 3. Bench Dip (8 reps)
CHAMBERS, TRAINER Stepup on a plyo box 4. Lateral Bench
(Hold weights.) Jumpover (8 reps)
@REGGIEFITNESS Glute Bridge (with 5. Squat Thrust with Pushup
barbell across pelvis) on Bosu (8 reps)
Glute Kickback (with CRAZY 8S
6. Stepup (8 reps per leg)
ARSENIK/GETTY IMAGES

dumbbell behind knee) TIME: 45 MINUTES

EXPERT: PAIGE HATHAWAY, 7. Diamond Jump (Begin
Push Walk on treadmill in squat position, arms
for 1 min. (Keep motor FITNESS AND LIFESTYLE
EXPERT crossed. Jump up,
off, and move the belt by bringing hands and toes
digging into your heels IG: @PAIGEHATHAWAY
together. 8 reps)
and stepping forward.)
8. Mountain Climber with
hands on Bosu (8 reps)

MU S C LE AN D FIT N E S S .C O M/ H E R S | 87
 SECTION

3
IF YOU HAVE
ACCESS TO
CARDIO EQUIPMENT
CARDIO MACHINES CAN HELP INCREASE
THE CALORIE BURN AND KEEP
YOUR HEART RATE ELEVATED.
HIIT WORKOUTS HELP KEEP
THEM FROM GETTING BORING!
AMRAP ALERT
TIME: 20 MINUTES
EXPERT: JULIA AVERY,
FIGURE INSTRUCTOR,
FOURS THE FHITTING ROOM,
16 MINUTES NEW YORK CITY
LATORYA IG: @JULIAVERY
WATTS, 2015
OLYMPIA FIGURE The first exercise
HAVING A BALL CHAMPION
@LATORYA of each set is a
TIME: 3540 MINUTES WATTS kettlebell movement,
EXPERT: YAMI MUFDI,
followed by a
TRAINER AND
FITNESS MODEL body-weight move.
IG @YAMIMUFDI Complete as many
rounds as possible
All you need for this (AMRAP) for each
workout are two five-minute round.
kettlebells and a
Dynamax (soft)
medicine ball. Its a Double Kettlebell
surefire way to get your Front Squat (10 reps)
heart pumping and burn Situp (10 reps)
fat while targeting the Continue for 5 minutes;
Rope Slam with rest 2 minutes.
main muscle groups.
Jump Squat
Do eight rounds of the
Alternating Rope
following exercises: Wave with Side KB Push Press (Use
Lunge two kettlebells; clean
Double Kettlebell Swing weights to rack
(35 sec. on/25 sec. off) Rope Circle position; dip down a
Double Kettlebell Clean Alternating few inches and use
(35 sec. on/25 sec. off) Rope Wave momentum from legs
from kneeling to to press bells above
Double Kettlebell Thruster standing head. 10 reps)
(35 sec. on/
25 sec. off) Jumping lunge
Dynamax Medicine Ball Continue for 5 minutes;
Slam (35 sec. on/ rest 2 minutes.
25 sec. off)

KB Thruster (use
two kettlebells; clean
weights to rack position.
Squat as deeply as
possible. As you stand
up, press kettlebells
over head. Do 10 reps.)
Burpee (10 reps)

88 | M& F H ERS | JULY/AU G 2 0 1 6

ROWING LADDER
10 MINUTES
ARIELLE
CHILDS, COACH, ROW
HOUSE, NEW YORK CITY
@Arielle.Louise
Continue this ladder until
you reach 18 hard strokes.
10 hard strokes
(which should take
about 25 sec.). Keep
moving at a moderate
pace until you reach the
second minute.
11 hard strokes
(25 to 27 sec.). Keep a
moderate pace until you
reach the third minute.
12 hard
strokes (27 to 29 sec.).
Keep a moderate pace
until you reach the four-
minute mark.
TREADMILL AFTERBURN
SPRINTS SERIES
TIME: 1520 MINUTES TIME: 20 MINUTES
EXPERT: JENN EACH
VENTRIGLIA, UFC GYM EXPERT: LENA MARTI,
COACH, MMA FIGHTER PERSONAL TRAINER,
IG: @JUSTJENNNN ORANGETHEORY
FITNESS COACH
These sprints are IG, TWITTER:
@COACHLEENYC
designed to help build
explosive cardio as well The following three
as burn fat for weight workouts are all
loss. As an active effective ways to get
competitive fighter, your heart rate into
I can attest how
the afterburn zone,
effective these sprint
which can help you
cycles are! Vary your
burn more calories
treadmill speeds from a up to 36 hours
walk (about 3 mph)
postexercise.
to a jog (6 to 6.5 mph)
to a sprint (8 to 10 mph).
Increase by .5 mph Treadmill and Rower
for each set.
Warm up for a few
minutes on either
Walk (1-2 min.) machine, then do six
Jog (1 min.) to eight rounds of
Sprint (10 sec.), then lower the following:
back to jog (30 sec.) Treadmill Sprint
Repeat sprint/jog interval (max effort; 1 min.)
Walk (1 min.) 100-meter sprint
Do two sets. row (Go for highest
wattage possible.)
Repeat the format as Battle Rope
above, increasing to a /Medicine Ball
20-second sprint at
Do 10 rounds of
.5mph faster; reduce
the following:
jog to 20 seconds.
Alternating Ropes
Do three to ve sets.
(1 min.)
Lateral Ball Slam
(1 min.)
This is a challenge series
for more advanced
exercisers. Repeat as Jump Rope/
above, increasing to a Jump Squat
30-second sprint at Complete as many
.5mph faster; jog for rounds as possible
30 seconds to recover. for 20 minutes.
Do three sets. Count 100 Jumps
10 Star Jump Squats
MU S C LE AN D FIT N E S S .C O M/ H E R S | 89
Want a new challenge this summer?
Whether youre a lifter, a runner, or just
wanting to take on something new for
your body and mind, consider signing up
for an obstacle course race.
BY MARK BARROSO

AN OBSTACLE COURSE RACE (OCR) can They say, We just got the Spartan Race, but
guarantee you two things: new physical and mental chicked! she says. I I want to prove Im a
challenges. About 4.5 million Americans signed think the guys like it, great overall athlete.
up to do an OCR in 2015, according to Sports too, because it gives Want to challenge
Business Journal, and women are pushing through them motivation to yourself to do an
more OCR nish lines than ever. Last year, Spartan go a bit faster. OCR this season?
Race, Tough Mudder, and Warrior Dash reported For racers like Take a cue from the
40%, 35%, and 51% female participants, respectively, Spartan Pro Team training logs of these
with a staggering variety of training backgrounds. member Cassidy top competitors
The cool thing about OCRs is that theres no Watton, OCRs serve and see what it takes
specic way to trainthats what keeps them fun, as the base of other to nish muddy,
C O U R T E SY S PA R TA N R AC E IN C

says Amelia Boone, a Reebok-sponsored OCR athlete and an attorney. athletic pursuits. strong, and ready to
People who do well are very good at controlling their body weight and Watton placed fourth come back for
spiking their heart rate, and have a mixture of speed, strength, and in the gure division more. Then check
endurance. During the elite heats of races, men usually start a few of the 2016 NPC CJ out our eight-week
minutes before women, so the girls make it a goal to pass as many guys Classic and looks to OCR training
as possible. Corinna Coffin, a member of the BattleFrog Pro Team, says get into kettlebell guide (pg. 93) to
this is called getting chicked. Its empowering to pass a lot of guys. sport. I love doing help you get there.

90 | M&F H ERS | JULY/AU G 2 0 1 6


AMELIA
BOONE
DAV ID SA L A FI A ( B O ONE ); C O UR T ESY O CR WORLD CH A MPIONSHIP (C OFFIN )
TRAINING PROGRAM
I do a fair amount of five to 20 miles.
CrossFit, but Ive gotten Weekly run distance is
AGE: 32
away from doing heavy
TOP FINISHES: 2013 Olympic lifting. I focus
SPARTAN RACE WORLD
CHAMPIONSHIP, 1ST; more on doing
2012, 2014, 2015 WORLDS
high-intensity body-
TOUGHEST MUDDER, 1ST
weight exercises such
OCCUPATION: ATTORNEY as pullups, pushups,
kettlebell exercises,
ATHLETIC BACKGROUND:
SOFTBALL, BASKETBALL, and farmers carries.
SOCCER (HIGH SCHOOL);
RECREATIONAL RUNNING Daily
AND GYM WORKOUTS Mobility exercises
to work on areas of
TWITTER: @AMELIABOONE
weakness to prevent
injury, especially hip/
glute activation exercises.
A.M. run: includes easy
recovery runs, hill work,
and long efforts from
50 to 80 miles.
3 days per week
CrossFit, strength
training, or HIIT in the
evenings, paired
with an easier recovery
run on that day.
1 day per week
Rest day, or 20 to 30
minutes of swimming,
light spinning, or other
aerobic activity.
MU S C LE AN D FIT N E S S .C O M/ H E R S
CORINNA
COFFIN
AGE: 23
TOP FINISHES:
2015 BATTLEFROG
CHAMPIONSHIP, 2ND; 2014
SPARTAN RACE WORLD
CHAMPIONSHIP, 2ND
OCCUPATION: LIFESTYLE
DIRECTOR AT BATTLEFROG
ATHLETIC BACKGROUND:
LACROSSE, CROSS COUNTRY
(HIGH SCHOOL); CLUB
LACROSSE, CLUB TRIATHLON,
(COLLEGE); CROSSFIT
INSTAGRAM: @CSCOFFIN13
TRAINING PROGRAM
Im selective in terms of
what strength training I
do. Theres a balance
between upper-body
strength and creating
excess muscle thats just
going to slow me down.
Monday, Wednesday,
Friday mornings
Aerobic endurance:
45-minute run or swim.
MondayFriday evenings
30 minutes of foam
rolling. CrossFit: one
hour of strength training
and metabolic
conditioning, followed
by obstacle training
such as rope climbs or
weighted dips.
End with 45 minutes
of cardio: rowing,
ski erg, or Assault bike.
Saturday
Aerobic endurance: two
to three hours running,
cycling, swimming,
or paddleboarding.
Sunday
Yoga/Recovery.
| 91
 Although the

during an OCR, you can be sure your strength

will be challenged. At the Spartan Race,
competitors frequently face two dreaded
tasks. Here, our pros offer their best advice on
how to surmount them.
THE OBSTACLE THE OBSTACLE

Multi Rig Bucket Brigade

What it is: An assortment of
monkey bars, rings, ropes, and poles
that you must climb across without
touching the ground or using the side
structures for assistance.
What it is: Walking a designated
route while holding a bucket lled with
rocks or sand up to the prescribed line
in front of your body.
Pro tip: Secure your arms all the way

CASSIDY
Pro tip: Momentum is key. I run around the front the bucket, so one
into the rst object, say a rope, then hand is grabbing the other wrist. Set a

WATTON
swing forward so I can skip a couple goal number of steps to take before rest,
of rings. Keep your body in motion which means placing the bucket on your
throughout, says Coffin. knees in a quarter squat, says Watton.
WATTONS TRAINING
When I was training
AGE: 27
for my figure contest
TOP FINISHES: 2014 OCR prep, I did high-intensity the Blast, as part of driving your shoulder thats 18 inchesor at
WORLD CHAMPIONSHIPS, interval training almost her routine. Do each blades into the wall the height of your
2ND; 2015 FENWAY
SPARTAN RACE SPRINT, 1ST every day and lifted exercise for 20 seconds and keeping your feet choicewith two feet,
M AT T R I C E; C O U R T E SY S PA R TA N R AC E IN C

OCCUPATION: HEAD COACH
AT EPIC HYBRID TRAINING;
GROUP FITNESS INSTRUCTOR
ATHLETIC BACKGROUND:
BASKETBALL, CROSS
COUNTRY, TRACK,
POWDERPUFF FOOTBALL,
SOFTBALL, SOCCER (HIGH
SCHOOL); CROSSFIT, NPC
COMPETITOR
FACEBOOK:
ATHLETECASSIDYWATTON
weights three to four and rest 10 seconds; do planted. Slide down landing softly. Turn
times a week for four eight rounds. the wall and repeat.) around and repeat.)
months, says Watton. 3. Plyometric Pushup 8. Burpee High Jump
Today, she focuses on a 1. Single-arm 4. Resistance (Choose an overhead
mix of high-intensity Kettlebell Thruster Banded Sprint target six to 12 inches
intervals and weight 2. Wall Walk (Stand with 5. Mini-band higher than your
work, in addition to back against a wall Jumping Jack reach. Drop chest to
teaching group cycling. with feet and butt 6. Battle Rope the floor at bottom of
Watton uses this planted on the ground. Squat Jump burpee, stand, and
Tabata workout at Epic Climb the wall to 7. Box Jump-over (Jump then jump up to
Hybrid Training called standing position by forward over a box touch the target.)

92 | M&F H ERS | JULY/AU G 2 0 1 6

Training Plan
GOING THE
DISTANCE
Overcome any impediment you may face in an OCR
with this eight-week strength and conditioning plan
FORGET 5Ks, 10Ks, half- WE E K 1
marathons, or even triathlons.
Obstacle course races are unique
Pretesting
in that you wont know quite RUN
Three miles as fast as you can
what lies ahead of you until
youre at the starting line. Most STRENGTH
race directors pride themselves A. Maximum hand-release
pushups (Do as many
on surprising participants with challenges as you can for one minute)
that will push competitors in both body and Begin your pushup with
your chest on the oor,
spirit, from barbed-wire crawls to icy cold hands spread out to
water crossings. But there are usually a few sides like the wings of an
commonalities: Most contain a combination airplane. Bring hands
back to oor near chest
of running over rugged terrain plus and push up.
obstacles that rely heavily on functional B. Dead Hang
tness, from wall and rope climbs to heavy Grip an overhead bar
or rings shoulder-width
carries and monkey bars. apart. Hang with feet sus-
Joe DiStefano, C.S.C.S., director of sports pended and arms extended
for as long as you can with-
for Spartan Race, has put together a two-
out losing form, keeping
month training plan to help you push to the shoulders down and chest up.
nish line feeling exhilarated. The difference
between randomized workouts and actual INTERVALS/STAMINA
Max burpees: Do as many as
training for an event like a Spartan Race is you can in ve minutes.
focusing on a strategic mental and physical
ENDURANCE:
outcome that will be put to the test, he notes. Hike as far as you can for
Following this program is the real deal!
60 minutes.
WE E KS 2 & 3
Phase 1
How it works RUN
2 miles at 85% (RPE: 8-9)
Each week of training has a run day, a
strength day, a stamina/interval day, and STRENGTH
an endurance day. You choose which days Do these as a superset; rest
60 seconds between sets.
you train and which days you dont, but
stick to this order of workouts throughout Part 1 A. Negative Pullup
(four sets of 5 reps)
the week and get all four in between Do a pullup, then
Monday and Sunday. Youll nd intensities descend for eight seconds.
listed within many of the workouts. Beginners: jump to chin-
Use your rate of perceived exertion (RPE) over-bar position before
lowering for eight seconds.
on a scale of 110, with 10 being a 100% or
B. 3-minute Bucket Carry
maximal effort, says DiStefano. (Carry the weight in front of
youat least 35 50 lbs)
Part 2 High-plank Hold
Accumulate a total of
ve minutes.
INTERVALS/STAMINA
Part 1 7 Burpees on the
minute (Do 7 burpees,
remainder of the minute is
rest); total of 10 minutes.
Part 2 800M (-mile) run:
Run at 75% intensity (RPE:
78); do four sets, resting
one minute between sets.
ENDURANCE
Hike as far as you can for
90 minutes.
W E E KS 4 & 5
Phase 2
RUN
3.5 miles at 85% (RPE: 89)
STRENGTH
Do these as a superset; rest
one minute between sets.
Part 1 A. Burpee Pullup
(four sets of 10 reps)
Do your burpees below a
pullup bar. At the vertical
jump portion of each rep, do
a pullup (chest to bar).
B. Bucket Carry Stepup
(3 minutes, 3550 lbs)
Use a 16-inch step. Goal is
50 steps total/set.
Part 2 Walking Lunge
300 feet, as fast as possible.
Part 3 Dead Hang
Accumulate a total of ve
minutes.
INTERVALS/STAMINA
Part 1 Burpees
30 sec. on, 30 sec. off (four
minutes total). Goal: Do at
least 10 reps per set.
Part 2 Run 800m at 80%,
Rest 45 seconds (four sets).
Part 3 Burpees 30 sec. on,
MU S C LE AN D FIT N E S S .C O M/ H E R S
30 sec. off (four minutes
total). Goal: Do at least 10
reps per set.
ENDURANCE
Hike as far as you can for
two hours.
W E E KS 6 & 7
Phase 3
RUN
Five miles at 85% (RPE: 8-9)
STRENGTH
Do these as a superset; rest
60 seconds between sets.
Part 1 A. Hand-release
Burpee Pullup
(four sets of 15 reps)
When on the oor in the
burpee, bring your chest all
the way down and release
your hands out to the
sides; come back to pushup
position and push back to
standing. Bring chest to
pullup bar as you come up.
B. Bucket Carry Stepup
(three minutes):
Use a 16-inch step. Goal is
60 steps/set.
Part 2 Walking Lunge
300m, as fast as possible.
Part 3 Dead Hang
Accumulate a total of ve
minutes.
INTERVALS/STAMINA
Part 1 Run 800m at 80%.
Rest 30 seconds; six sets.
Part 2 Burpee
60 sec. on, 60 sec. off
(10 minutes total). Goal: Do
at least 20 reps per set.
ENDURANCE
Hike as far as you can for
three hours.
WEEK 8
Taper/Prerace
RUN
Three miles as fast as
possible; compare to Week 1
STRENGTH
A. Max Hand-release Pushup
Do as many as possible
for one minute; compare to
Week 1.
B. Dead Hang
Hold for as long as possible;
compare to Week 1.
INTERVALS/STAMINA
Burpees (do as many as you
can in ve minutes).
ENDURANCE
Hike as far as you can for
one hour.
| 93
WHATS
YOUR
RACE
TYPE?
Looking to take on an
obstacle course race
of your own? While
most OCRs present a
combination of
running and
obstacles, the degree
of difficulty (and level
of craziness) can vary
greatly. Below, a look
at some of the bigger
race series and what
you can expect after
the starting line.
Supersize it
Spartan Races come
in three sizes: They
range from the Sprint
(3 miles/20-plus
obstacles) to the
Super (8 miles/25-
plus obstacles) to the
Beast (12 miles/30-
plus obstacles). For
any obstacle that you
fail to complete, you
have a burpee penalty.
(spartan.com)
Dont expect to
leave clean. The
10- to 12-mile Tough
Mudder is all about
getting down and
dirty. The cage
crawl" obstacle, for
example, tests both
physical and mental
strength: Competitors
lie on their backs and
pull themselves
through a long water
trench, while
under 60 feet of steel
fencing. Teamwork is
a must to get through
the obstacles and
across the nish line.
(toughmudder.com)
94 | M& F H ERS | JULY/AUG 2 0 1 6
OVERCOMING OBSTACLES
earning eight
trifectas
(conquering the three
main course lengths
on separate days),
plus shes run more
than 110 races,
including the Zion
Reebok-sponsored and New York
adaptive athlete Misty half-marathons. To
Diaz was born with a build the strength
condition called necessary to power
spina bifida (or split her crutches through
spine), where her any terrain, Diaz
L5 vertebrae was employs a variety of
damaged and her training styles. I love
organs were on the working out my upper
outside of her body. body by doing rope
Diaz has had 28 climbs, pullups, sled
operations to help pushes, dips, pushups,
her become the using battling ropes,
runner, lifter, and and flipping tires,
obstacle course racer says Diaz.
she is today. Shes In September 2016,
completed more than she looks to do the
40 Spartan Races, seemingly impossible
Feeling patriotic? An awesome starter.
Show off your USA The Warrior Dash is
pride in Battle Frog a 5K course with 12
races, which are obstacles designed to
designed by Navy test all aspects of your
SEALs. The 8K tness abilities. One
course includes at sample obstacle:
least 25 obstacles in Fishermans Catch while supporting a
unique terrain to (cross 30 feet of cargo
make them tough, netting using monkey
fun, and challenging. bars while suspended
(battlefrogseries.com) above a water pit).
yet again by finishing
the Red Bull 400, an
international event
where the objective
is to climb a ski
mountain with a
36-degree incline at
nearly 7,000 feet
altitude. I love
climbing hills and
obstacles; its a great
escape from the
sitting-at-a-desk-
M
CONCEPT2 SKI ERG
ROPE CLIMB
DUMBBELL CONCENTRATION CURL
BARBELL CURL
TRICEPS KICKBACK 3 sets of 15 reps
TRICEPS PUSHDOWN 3 sets of 15 reps
PULLUPS
S G @ S
After you cross the
nish line youll get a
medal, T-shirt, fuzzy
Warrior helmet, and
an ice-cold beer.
(warriordash.com)
Get in a workout
the Gauntlet that
great cause at the
same time.
The 5K Rugged
Maniac supports the
everyday job!
As Diaz travels the
country achieving her
fitness goals, she
meets kids and adults
with spina bifida and
offers advice along
the way. Use your
life and story as an
opportunity to help
others. Be loud about
your progress and
goals. Never give up.
Rounds: 3, Distance: 500 meters
3 climbs
3 sets of 15 reps
3 sets of 15 reps
1 set of 20 reps
American Cancer
S PA R TA N R AC E , IN C; C O U R T E SY O F M I S T Y D I A Z
Society and allows
you to raise funds or
donate when you buy
your ticket online. It
has 25 obstacles like
the Speed Trap and
test your strength,
balance, and speed.
(ruggedmaniac.com)
KRISTIN MAHONEY
 TEAR OUT
THIS POSTER
AND TAKE
IT WITH YOU
TO GET A
CALORIE-
SCORCHING
WORKOUT
WHEREVER
YOU GO!

BY CAT PERRY
WORKOUT BY LESLIE MALTZ
PHOTOGRAPHS BY PER BERNAL

TRAINING VERSATILITY SEEMS TO HIT ITS PEAK during the

summer, so dont get caught without exercise ideas while youre on the
move! This head-to-toe body-rming boot-camp workout will change
the way your body tackles fat. Its meant to challenge you physically and
mentally, with moves that work the shoulders, chest, core, and entire
lower body. It constantly shoots the focus from your upper body to your
lower body and back again, demanding more oxygen uptake, which
means a bigger calorie burn. Plus, you can do this workout with
absolutely no equipment at all. No excuses. You can do this!

96 M& F H ERS JULY/AUG 2 0 1 6

 Amber
Dodzweit
Fitness model
Hometown:
Lima, NY
amberdodzweit.com
Perseverance
must finish
its work so
that we may be
complete.

SPEED SKATERS SIDE STEPPING

V-UPS CRUNCHES
DECLINE PUSHUPS (IF BENCH OR CHAIR AVAIL) KNEELING PUSHUPS
JUMPING SPLIT LUNGES WALKING LUNGES
NARROW TRICEPS PUSHUPS OR DIPS (IF BENCH AVAIL) KNEELING TRICEPS PUSHUPS
POWER SPRAWLS JUMPING JACKS
WALKING PUSHUPS PLANK
180 JUMP SQUATS SQUATS
ELEVATED HIP BRIDGE (IF LOW STEP OR ROCK AVAIL) HIP BRIDGE
DECLINE PIKE PRESS (IF STEP OR BENCH AVAIL) PIKE PRESS

MU S C LE AN D FIT N E S S .C O M/ H E R S 97
 KEYS
TO

Olympic
Glory Want to nd out what it takes to be the
best in the world at what you do? These
12 medal contenders share their training,
diet, and motivational secrets for staying
at the top of their game. Watch them in
action at the 2016 Rio Olympics this
August, and steal their strategies to help
you reach your full potential today.
|

98 | M& F H ERS | JULY/AU G 2 0 1 6


GYMNASTICS | AGE: 22 | 2 GOLD MEDALS (2012 OLYMPICS, TEAM AND
FLOOR EXERCISE) | 1 BRONZE MEDAL (BEAM) | GYMNAST SINCE: AGE 2
CAL SPORT MEDIA /AP IMAGES; CHRISTIAN PE TERSEN/GE T T Y IMAGES
ajee wilson
TRACK & FIELD, 800 METERS
| AGE: 22 | 2014 800M U.S.
OUTDOOR CHAMPION |
RUNNING SINCE: AGE 9
Stay-strong secret
Recovery. You cant get Gym-bag essential
better unless you give your
body time to get better. Boost 5 track shoes
Training time
Up to four hours a day
Stay-strong secret
Dry-needle acupuncture
It gets deeper into
muscles than massage
and helps to prevent
injuries and heal aches
and pains. Its not relaxing
like acupuncture because
the needles are moving up
and down in your skin and
muscles.
Focal point
In a race, my mind.
I want to make sure
Im calm and relaxed
and I dont let my
nerves get in the way.
In practice, my legs.
Those are usually
the rst things to go.
Adidas Adizero Boston
Clean food
Sweet potatoes
MU S C LE AN D FIT N E S S .C O M/ H E R S
Training time
3 to seven hours a day
Focal point
Legs. Every part of your
body has to be strong in
gymnastics, but whats
helped me with my
tumbling is that my legs
are really strongthat
helps give you power.
Gym-bag essential
My grips for barsI
cant do it without them.
Clean food
Sushi
Cheat food
Pizza
Mental edge
I try to remember to
take deep breathsit
helps me stay calm. And I
try to picture myself doing
well and only thinking
about the good stuff.
Lesson learned
Sometimes I have to
remind myself to take a
step back and to relax and
realize that its not always
about winning.
Cheat food
Jolly Ranchers.
The best avor is blue.
Mantra
Run for place and the
time will follow.
Why this sport
The 800 is the
perfect combo of
speed and distance.
| 99
 FREESTYLE WRESTLING, 75KG | AGE: 25 | 3-TIME WORLD CHAMPION AND
5-TIME WORLD MEDALIST | WRESTLING SINCE: AGE 6

Stay-strong secret other and pick each other up!

Wrestlings tough on the body. Ive
had a couple of serious knee injuries
and the shoulders constantly get beat
up in our sport, so I do a lot of knee
and shoulder rehab and preventive
maintenance on my neck, lower back,
and other common injury areas.
We denitely throw some of
the smaller girls on their backs and
dribble down the eld.
Gym-bag essential
My water bottle. You cant do
anything if youre not hydrated.

Training time Clean food

Three to six hours per day
Focal point
My primary focus is the coreeven
if you have great strength in your arms
and legs, it doesnt mean that much
if you cant keep your core tight enough
to connect it in motion.
Cross training
We play soccer for recovery and
conditioningits probably closer to
rugby in the sense that we hit each
Chicken fajitas. I could eat them
every dayI use plain Greek yogurt
and no cheese or tortilla.
Cheat food
Baileys coffee with chocolate cake and
whipped cream on top
Meal plan
My nutritionist wants me eating up to
4,000 calories because Im trying to
gain weight [for her weight class]. But
its hard to eat that much clean food.
VAU G HN R ID L E Y/ G E T T Y IM AG E S; A N A D O L U AG EN CY/ G E T T Y IM AG E

nzingha Training time

Twenty to 30 hours
Gym-bag essential
A change of T-shirts. I go
start, what Im going to
look like, what the other

prescod a week through up to ve of them a

day because Im constantly
person might be doing.

FENCING, FOIL | AGE: 24 |
2015 WORLD CHAMPIONSHIP
(BRONZE) | 2012 OLYMPIAN
| 2011 JUNIOR WORLD
CHAMPIONSHIP (GOLD) |
FENCING SINCE: AGE 9
Practice makes perfect changing between the gym, No lightsabers
Its important to learn lessons, footwork, etc. People think fencing is
the right biomechanics like Star Wars. Its
so Im moving the most Clean food completely different.
efficiently and powerfully Oatmeal
that I can. Road to Ri-Oh!
Cheat meal I heard people walk
Focal point Any fresh baked goods around naked in Rio! Its
My quads. Fencing is all just different for that to
squattingto have power Mental edge be normalto be very
and mobility, you need For competitions, Ill casually doing something
strong quads. visualize how Im going to that seems crazy to me.

10 0 | M&F H ERS | JULY/AUG 2 0 1 6

 with a resistance band
connecting two peoples
hips and trying to pull
away from each other.
Our sport involves
aerobic and anaerobic
strength for speed as
well as endurance. meghan
Focal point musnicki
Legs. You only see above ROWING, WOMENS
the water in water polo so EIGHT | AGE: 33 |
2012 OLYMPIC GOLD
people often assume its MEDALIST | 5-TIME
whoever has the strongest WORLD CHAMPION |
arms. But really, its about ROWING SINCE: AGE 18
your legs because thats
the foundation and they
are what allow you to get
higher in the water. Training time
Six to eight hours a day
Gym-bag essential
Swimsuit. Thats a Stay-strong secret
stressful one if its not Being consistent.
in there! You have to be able to
do it over and over
Clean food again and not just go
Avocado toast with a through the motions.
little bit of egg
Focal point
Cheat food Everyone thinks
Ice cream rowing is about the
arms, but you need to
Mantra have a superstrong
The more you sweat in core and your legs are
training, the less you driving the boat.
bleed in battle.
Gym-bag essentials
Key to victory Sunglasses and
Water polo is as much sunscreen. Im in the
of a mental game as a sun all the time. I need
physical oneits almost to protect my skin!
like chess. Youre reading
the players, looking for Mental edge
passing and shooting All this past year,
lanes, and trying to be I kept pink Post-its on
two or three steps ahead my mirror that said
of your opponent. Youre Rio 2016 and I did
constantly trying to solve not get up today to
the puzzle, and the puzzle be mediocre.
is always changing.
Training days
Road to Rio The nice thing about
Im looking forward to training is theres
FF J. MI T C HEL L / G E T T Y IM AG E S; SE A N M. H A FFE Y/ G E T T Y IM AG E S

the moment when were always another

about to play our rst opportunity to come
WATER POLO | AGE: 23 | GOLD MEDAL (2012 OLYMPICS TOURNAMENT MVP, SET game. We're in the huddle, back and do better.
WOMENS OLYMPIC RECORD FOR MOST GOALS, 21) | PLAYING SINCE: AGE 8
looking each other in the
eye, saying, Were here!

Alternative Olympic
dream sport
Training time moving the legs like an Soccer. I wanted to be
6 hours a day egg beater. We try to get the next Mia Hamm. And I
our bodies as high as we fully believed it. Then I
Crazy-hard can out of the water for a changed to the water
workout moves long period of time. world and had to pick
Leg sets in the water. Sometimes we may even between soccer and water
Vertical legs: Holding a have a weight belt around polo. It was a really hard
medicine ball (or lled our waists and do jumps. decision. But water polos
water jugs) straight Horizontal legs: Body denitely been the right
overhead and constantly parallel to the pool oor choice for me.

MU S C LE AN D FIT N E S S .C 1
 weight on the bar. If you
think its too heavy,
then your mind sends a
signal to your body
that restricts you. If you
sarah robles think the opposite, it can
release you.
WEIGHTLIFTING, 75+KG |
AGE: 28 | 2012 OLYMPICS
(7TH PLACE, SUPER- A sport for everyone
HEAVYWEIGHT) | 2015 Im 5'10" and about
WORLD CHAMPIONSHIPS 312 pounds right now.
(6TH PLACE, 75+KG) |
COMPETING SINCE: AGE 19 People get this idea that
you have to be really big
and strong to do this
sportbut weightlifting
really is for every size
Training time
and age group."
Two to three hours a day
Defying gravity
Focal point
Human bodies are not
Mental toughness.
meant to throw 500
The only thing that
pounds over their heads.
really holds me back
You teach your body
is myself. Ive been
every single day to do
working with a therapist
something that its not
for almost a year now,
naturally meant to do."
and its producing some
pretty great results.
Finding redemption
I had a two-year
Gym-bag essential
suspension for taking a
My gym shoes. I need
medication that I
them in order to lift well
needed for my personal
and to lift safely. The
health. I lost my coach
entire bottom of the
and funding; I had to
shoe is at, and theyre
return my medals. It
made a little bit wider
looked like the end. But I
with a wooden or plastic
decided not to quit. I
wedge under the heel.
kept training, and when
This helps create
my suspension was over,
maximum ground
I was ready to compete
contact to lift the bar off
and I proved that I
the oor and to stabilize
was able to lift big. Im
the weight. When you
so glad I stuck with it.
have hundreds of
pounds over your head,
you dont want your
ankles, knees, and hips
to be wiggling around.

Clean food
Greek salad

Cheat food
Little Caesars
Hot-N-Ready Classic
kerri walsh Training time
Z U M A PR E S S, IN C. /A L A M Y; C O U R T E SY L IF T IN G .L IF E

Pepperoni pizza About 20 to 30 hours a

Best advice jennings week, including three

hours of beach volleyball
My mom has always BEACH VOLLEYBALL | daily, strength/cardio at
told me to do my best AGE: 38 | 3-TIME the gym three to four
OLYMPIC GOLD MEDALIST
and have fun. If Im (2004, 2008, 2012) | times a week, and Pilates
going to put myself PLAYING SINCE: AGE 10 three times a week.
through mental and
physical hell and Stay-strong secret
nancial stress, I might Pilates helps my form,
as well enjoy it. and its made all the
difference in getting my
Mental edge strength back in my core
Im working on trying and upper back, especially
to mentally reduce the after breastfeeding.

102 | M&F H ERS | JULY/AUG 2 0 1 6


Focal point
After injuring my right
shoulder last year [she
dislocated it twice last
summer and had surgery
last fall], Ive spent a lot of
time trying to make
myleft arm more
JOE SCARNICI/GETTY IMAGES
dominant. Plus, moving in
sand is a real challenge
in order to be fast and
really get some height
when you jump, you need
balance and power, both
of which come from a
strong core.
BOXING, LIGHTWEIGHT (5760KG) | AGE: 26
2016 US OLYMPIC TRIALS CHAMPION | BOXING SINCE: AGE 17
Gym-bag essentials
Sunscreen, water bottle,
TRX, KT Tape, Oakley
sunglasses, an extra Asics
bikini, and snacks
Go-to-training food
Homemade smoothies.
I usually mix Unsweetened
Vanilla Almond Breeze
with some oats, fresh fruit,
Designer Whey protein
powder, spinach, and
honey, and I can be out
the door with my
smoothie in hand.
Training time
About six hours a day.
In the mornings we do
our strength and
conditioning; in the
evenings, we box.
Winning strategy
Right now, the most
important part is just
xing the little things and
perfecting the
combinations that work
best for me.
Focal point
Boxing is a full-body
experience. You need
strong legs for movement,
a strong upper body for
punching power, and a
strong core for rotation.
Throw athletes from other
sportseven runners who
are well-conditionedin
the boxing ring for one
round and theyre gassed.
Its both aerobic and
anaerobic, so your whole
body is working.
Gym-bag essential
My mouthpiece. I can
always borrow someone
elses gloves and hand
wraps, but if I forget my
mouthpiece, someones
going to yell at me!
Mental edge volleyball as a glamorous
My sports psychologist sport played in the sun on
recommended this the beach, but what they
routine: Wake up, say at dont know or see is us
least one thing youre training when its freezing
thankful for, set an and raining. We work hard
intention for the day, then no matter the conditions,
raise your hands to the and we sacrice a lot to
sky and thank God, or play a sport that we love.
whatever you believe in,
for the life you have. It Parting punt
sets a positive tone for When you commit
the rest of the day. completely to something
and persevere, you can
All-season sport accomplish more than you
People see beach ever thought possible.
MU S C LE AN D FIT N E S S
Clean food
Sushi
Cheat food
In-N-Out burger
Mental edge
We start our warmup
with visualization. While
our strength coach is
stretching me out, hell go
through each round. I have
to visualize all four rounds
of the entire ght. Then I
stand up and start to warm
up for my ght. That works
really well for me.
Ready for anything
You cant really focus on
your opponent, especially
in Olympic-style boxing,
because you never know
who youre going to ght.
Its more about focusing
on what youre doing
versus what theyre doing.
If youre doing what
youre supposed to be
doing, youll win.
Team spirit
Even though boxings
not a team sport, I get to
be with a team. These are
my best friends. We get to
work out together every
day with a common goal.
Alternative Olympic
dream sport
Fencing: Its similar to
boxing in that you have
the footwork, that in-and-
out movement. Its pretty
much like having a really
long jab.
|
 SWIMMING | AGE: 33 | 12-TIME OLYMPIC MEDALIST | U.S.
RECORD HOLDER IN 100-YARD FREESTYLE, 100-YARD
BACKSTROKE, 100-YARD FLY | SWIMMING SINCE: AGE 6

Training time
Im in the water eight
times a week, and the
practices last anywhere
from one to two hours.
Plus, I lift four times a
week before my afternoon
swim.

Stay-strong secret
Im a lot smaller than
other sprinters, so having
really good strength is key
for explosiveness off the
blocks. I do a lot of
Olympic liftingcleans,
deadliftsplus squats,
pullups, and a lot of core
stability exercises.

Recovery drink
Right after practice I
have a smoothie with
almond milk, almond
butter, frozen dark
cherries, half a banana,
and some chia seeds.

Gym-bag essentials
My sunscreen, an extra
pair of goggles, and a
capI have long, thick
hair, so I always seem to
break my swim caps.

Breakfast of champions
The very rst thing I do
when I wake up is to chug
about 20 ounces of water.
Then I have my coffee and
some steel-cut oats with
some axseed, crushed
almonds, fresh bananas,
and a little maple syrup.
akalaini
Healthy hair secrets
I wash my hair with a bui
gentle shampoo every
single time I leave the baravilala
pool, then I use a leave-in RUGBY SEVENS, FLY HALF
conditioner and some | AGE: 25 | RUGBY PLAYER
GROWING UP, I JUST
JORDAN MANSFIELD/GETTY IMAGES

RELIED ON TALENT, BUT SINCE: AGE 15

argan oil to detangle and
THERE CAME A POINT
keep it hydrated. WHERE I KNEW THAT
I HAD TO WORK HARD
Emergency travel aid TO ACHIEVE WHAT I
WANTED, WHETHER
I always have a little THATS IN RUGBY OR IN
packet of almonds and LIFEEVEN IF NO ONE
IS WATCHING.
some dark chocolate
with me, plus a few herbal
teas in my ight bag.
It keeps me on track.

10 4 | M& F H ERS | JULY/AUG 2 0 1 6

 tina charles
BASKETBALL | AGE: 27 |
CENTER, WNBA NEW YORK
LIBERTY | 2012 WNBA MVP,
GOLD MEDAL 2012 OLYMPICS
| PLAYING SINCE: AGE 8

Training time
Three to 3 hours a day

Stay-strong secret
Stretching. I need to
make sure my body is
warmed up, my hips are
loose, and my quads
arent too tight.

Traveling tool
Im constantly on the
road, so I like to travel
with a TRX. I use it for a
lot of upper-body moves
and also for core work.

Gym-bag essential
My travel speakers to
play music when Im
working out. But I dont
play too much upbeat
stuff. It tends to be a bit
more chill.

Key to the game

Womens basketball is a
lot more skill-based. Its all
about playing as a team
and all the little things
that go into scoring.

Mantra
When you chase
perfection, youll catch
excellence.

Fly half? Going the distance Cheat food Showing heart

C O UR T E SY O F SPEED O; A N A D O L U AG EN CY/ G E T T Y IM AG E S

Im the playmaker. I set Players on the U.S.
up people in the wings. Rugby team wear GPS
units that track heart rate
Training time and distance. Theyll
Five hours a day average about four to ve
miles of running during an
Stay-strong secret intense practicemostly
Focusing on the sprinting, with top speeds
execution of what we are of almost 19 mph.
practicing and making
sure Im 100% with Gym-bag essentials
everything I do. My shaker bottle and
some protein powder.
Focal point
Were constantly Clean food
running, so I try to build Chicken breast with a
my cardio endurance. side salad
Hawaiian pizza (without
the ham)
Mental edge
I focus on the little
thingspassing, catching,
staying low in my tackles.
And I make sure I have the
timing in my head when
to release the ball.
Alternative Olympic
dream sport
Denitely basketballit
was my rst love.
I started a foundation in
2013 called Hopeys Heart
to raise awareness about
sudden cardiac arrest.
We host a grant program,
and to date, weve given
out 205 Automated
External Debrillators
(AEDs) to schools and rec
centers internationally.

M |
| |
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 PARTNER
UP! Pairing up your routine
with a tness buddy is more
than just funits also a
great way to get in a full workout,
no equipment required!
BY ALYSSA SHAFFER
PHOTOGRAPHS BY PER BERNAL
WORKOUT BY GINO CACCAVALE

Shot on location at Global Fitness, Gardena, CA MU S C LE AN D FIT N E S S .C O M/ H E R S | 1 11

SQUAT
SIDE KICK
WORKS: HIPS, LEGS

Stand side by side with

your partner, both facing
forward, with feet wider
than hip distance apart,
knees soft.
Partner A squats down,
bending both knees
about 90 degrees,
keeping hands in front
of chest.
Partner B does a side
kick over Partner As
head, kicking out from
the hips and keeping
H A IR & M A K EU P BY N ATA L IE M A L C H E V

inner thigh facing floor. WORKS: SHOULDERS, CORE, LEGS

Without pausing,
Partner A stands up
and does a side kick Standing an arms distance away, face your the floor; use your partners support to go as
as Partner B drops partner, feet slightly wider than shoulder deeply as you can into the squat.
to a squat. width. Grasp your partners opposite wrist. Stand up, keeping extended arm straight.
Repeat for 2 sets of Squat down, reaching your free arm toward Do 2 sets of 15 reps; switch arms second set.
20 reps per side.

11 2 | M& F H ERS | JULY/AUG 2 0 1 6

 WORKS: SHOULDERS, CORE

Begin in a full plank position with partners right hand, extending arm out from shoulder.
facing each other about 2 feet apart, arms Switch hands and repeat on opposite side.
extended with palms on floor under shoulders. Do 25 punches with each hand; switch tasks.
Partner B punches right hand of Partner A with Do 2 rounds (100 punches).

WHEELBARROW
PUSHUPS
WORKS: ARMS, SHOULDERS,
CHEST, CORE, LEGS

Partner A stands with

arms extended at sides,
grasping Partner Bs
ankles, who begins
facedown on the floor.
Partner B extends both
arms into a full pushup
position, keeping hands
in fists on floor under
shoulders.
Partner B lowers chest
toward floor, keeping
head in line with spine
and bending elbows.
Push back to start
andrepeat.
Do 15 pushups;
switchpositions. Do
2setstotal.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 1 13
RESISTED
WINDSHIELD
WORKS: OBLIQUES

Partner A stands with feet

hip-distance apart. Partner B begins
faceup on floor between Partner As
feet, legs extended, grasping the back
WORKS: BACK, LEGS
of Partner As ankles. Partner B lifts
legs above hips while Partner A holds
on to outside of feet with bothhands.
Partner A pushes Partner Bs legs to Partner A begins in a staggered stance, Partner A helps Partner B slowly lower to
right side; Partner B keeps legs left foot forward and right foot a couple of floor, keeping constant tension between
together and extended, lowering as feet back with right arm outstretched. each other.
far as comfortable to the right. Partner B begins in a wide squat position Do 15 reps, then switch positions. On the
Partner B returns to start and repeats, grasping Partner As hand with right hand. next set through, change arms so left hands
this time bringing legs to leftside. Partner A rows right elbow toward side are grasping each other. Switch tasks and
Continue for 20 reps per side; while Partner B drives off heels to stand up. repeat, with Partner A squatting.
switch positions and repeat. Do
2sets total.

114 | M& F H ERS | JULY/AUG 2 0 1 6

LATERAL
HOP & SHAKE
WORKS: HIPS, LEGS WORKS: TRICEPS, SHOULDERS, CHEST, CORE

Face your partner and shake

right hands, wrapping thumbs
Partner A lies faceup
on top.
on floor with legs
Do a side lunge to left side,
together, arms
bending left knee 90 degrees
extended toward
while keeping right leg straight.
ceiling. Partner B
Hop to the right, switching
straddles partners
hands so that your left hands
legs, clasping hands.
are now grasped. Lunge
Partner A lowers
laterally to right side, bending
elbows to floor, then
right knee 90 degrees while
presses upward.
keeping left leg straight.
Partner B performs
Usethe stability of your
a pushup on
partnersgrip to help power
PartnerAs extended
themovement.
arms, keeping core
Continue hopping from side to
tight and head in line
side, switching legs and hands.
with spine.
Do 2 sets of 20 reps.
Continue for a total
of 15 pushups, then
switch positions
andrepeat.

MU S C LE AN D FIT N E S S .C O M/ H E R S | 1 15
4
WEEKS
TO
BIKINI
ABS
Theres nothing more satisfying
than putting on a bikini and liking
what you see in the mirror. Start
your seles now. Follow our workout
and diet plan and youll see a real
difference in only one month!
PHOTOGRAPHY BY LAURA BARISONZI

| |
 HOW IT WORKS
This four-week
workout and diet
program was created
by Jaclyn Sklaver,
sports nutritionist and
head coach for bikini
competition Team
FitmissNYC. Its
important to target
different abdominal
muscles so you can
create symmetry, while
giving your body
stability and the ability
to perform functional
movements in and
out of the gym, says
Sklaver. Do your regular
full-body or split
routine four days a
week (see Sklavers
sample four-day plan,
page 121), adding
one exercise each from
the abdominis- and
oblique-focused
groupings. Do steady-
state cardio or intervals
for 30 minutes, three to
five days a week.

MU S C LE AN D FIT N E S S .C O M/ H E R S 1 17
Focus on:
ABDOM NIS
S
(RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS )
Ball Pike
WORKS: RECTUS
ABDOMINIS, OBLIQUES
Begin in a pushup
position with your legs
extended and your toes
on top of a stability ball.
Lift your hips toward the
ceiling into an inverted V,
with arms fully extended.
Slowly lower your hips,
rolling the ball back to
full pushup position.
(To make it easier, pull
the knees in toward the
chest rather then
piking your hips up.)
Do three sets of 20 reps.
11 8 | M& F H ERS | JULY/AUG 2 0 1 6
Hollow Rocks
WORKS: TRANSVERSE
ABDOMINIS, RECTUS
ABDOMINIS, INTERNAL AND
EXTERNAL OBLIQUES
Lie faceup on oor with forth with your entire
legs fully extended and body. Keep arms and
toes pointed. Bring both legs extended, using
arms overhead. Draw them for momentum as
your navel in toward you rock while still
HAIR & MAKEUP BY MEL PALDINO
your spine, hollowing maintaining a solid core.
out your abdominals so Do three sets of 15 rocks.
your lower back
touches the oor.
Keeping this hollow
position, lift your legs
and hands about six
inches off the oor.
Begin rocking back and
Shot on location at Matrix Fitness Club, Astoria, NY

Long Lever
Balance
Ball Situp
WORKS: RECTUS ABDOMINIS
Lie face up on a stability
TOP BY UNDER ARMOUR; LEGGINGS BY LANSTON; SNEAKERS BY NEW BALANCE
ball with your upper
back resting on the
ball. Keep your feet
at on the oor about
hip-distance apart. Hold
a light dumbbell or
medicine ball in both
hands and extend arms
over your chest.
Reach up as far as you can,
bringing your upper back
off the ball; slowly descend
back to start and repeat.
Focus on contracting your
abdominals rather than
pulling from your hips.
Do three sets of 1520
reps.
OUR MODEL:
Melissa
Trapani
Hometown:
New York
Occupation:
Instructor, Uplift
Studios NYC,
physical therapy
student
I see chal-
lenges as
opportunities
for growth.
TRAINER:
Jaclyn Sklaver,
Head Coach, Team
Fitmiss NYC
@fitmissny
Body Saw
WORKS: RECTUS ABDOMINIS,
TRANSVERSE ABDOMINIS,
SERRATUS ANTERIOR,
INTERNAL OBLIQUES
Begin in a forearm plank
position with elbows
underneath your
shoulders. Rock forward
and backward about six
inches in each direction, A
moving just your torso.
To increase the
challenge, you can place
sliders or gliding
plates below your toes;
from plank position
slide forward (A) and
backward (B), moving
your torso while keeping
hips engaged and core
tight. (This move can also
be done with the top of
your feet in a TRX toe
cage, rocking six to 12
inches back and forth.)
Do three sets of 1520 B
reps.
MU S C LE AN D FIT N E S S .C O M/ H E R S | 119
Focus on: A

OBLIQUE
MUSCLES
(INTERNAL AND EXTERNAL OBLIQUES, SERRATUS ANTERIOR)

Rotating Angel
WORKS: EXTERNAL
OBLIQUES, RECTUS
ABDOMINIS, TRANSVERSE
ABDOMINIS, SERRATUS
ANTERIOR

Begin in a side plank,

right elbow on oor
directly below right
shoulder and forearm
perpendicular to body.
A
Hold a light dumbbell
B
in your left hand in front
of body. Stack legs and
place feet on round side
of a Bosu.
Crossbridge Keeping hips lifted, lower Lift hips off the oor,
WORKS: RECTUS
ABDOMINIS, TRANSVERSE weight behind head bringing dumbbell below
ABDOMINIS, EXTERNAL while also lowering left body. Rotate torso a few
& INTERNAL OBLIQUES, degrees to the left (A).
SERRATUS ANTERIOR, foot to about three
GLUTES, HAMSTRINGS inches off the oor (B). Extend left hand toward
Raise weight up while ceiling, bringing the rest
Lie faceup on oor
lifting left leg above hip, of your body parallel to
with knees bent and feet
bringing arm and leg the oor (B).
on oor. Hold a light
dumbbell in right hand toward each other. Stay Rotate torso back toward
with arm extended in bridge position. oor, bringing weight
above chest. Raise hips Do a full set of 15 reps on underneath you, and
off the oor into a one side, then switch repeat.
glute bridge, and extend sides and repeat. Do Do three sets of 1520
left leg above hips (A). three sets total per side. reps per side.

120 | M&F H ERS | JULY/AUG 2 0 1 6

 Mini Getup
WORKS: INTERNAL AND
EXTERNAL OBLIQUES,
SERRATUS ANTERIOR

Lie faceup on the oor

with right leg crossed
over left thigh, right foot
on the oor, left palm on
SAMPLE FOUR-DAY oor, right arm extended
over shoulder (A).
WORKOUT ROUTINE A
Lift upper body off the
WORKOUT 1 oor, leading the
movement from your
BACK SQUAT
right shoulder; keep right
BANDED SUMO X WALK
INCLINE DB CHEST PRESS arm extended (B).
CABLE LATERAL RAISE Continue pulling yourself
INVERTED ROW forward until you are
BARBELL BICEPS CURL sitting upright (C), using
45-DEGREE your abs to drive yourself
HYPEREXTENSION upward. You can use
your left hand to help
WORKOUT 2 lightly push yourself off
ROMANIAN DEADLIFT the oor.
HIGH-BOX STEPUP Slowly reverse back to
FOOT-ELEVATED
start. Complete all reps
GLUTE BRIDGE
KETTLEBELL CLEAN in the set; switch sides
& PRESS and repeat.
LAT PULLDOWN Do three sets of 15 reps.
CABLE FRONT RAISE per side.
CABLE FACE PULL
SEATED CALF MACHINE

WORKOUT 3 B
BARBELL PUSH PRESS
BARBELL HIP THRUSTER
INCLINE FRONT RAISE
SKULL CRUSHER
DIPS ON BENCH
BALANCE BALL
HAMSTRING CURL
PULLUP
Landmine 180s
WORKS: SHOULDERS,
INTERNAL AND
WORKOUT 4 EXTERNAL OBLIQUES,
ERECTOR SPINAE, GLUTES
FRONT SQUAT
SIDE LUNGE Position a barbell on the
DUMBBELL CHEST PRESS oor propped up in a
SEATED ROW corner or use a landmine
CABLE TRICEPS PRESS base. Hold the free
(FLAT BAR)
end of the barbell with
INCLINE DUMBBELL
CURL both hands and stand
PUSHUP with feet shoulder-
distance apart. Pivot
slightly to the right,
bringing the end of the
barbell outside your
C right hip. This is your
starting position (A).
Rotate trunk and hips to
swing barbell in an arc
A B toward outside of left hip
(B). Keep arms extended
and your spine neutral,
making sure to rotate at
the waist, not the torso.
Reverse the movement,
rotating from left side to
right. To increase the
challenge, add weight
to the barbell.
Do two sets of 20 reps.

N D FIT N E S S .C O M/ H E R S | 12 1
 SLOW-COOKED APPLE
CINNAMON OATMEAL
1 cup steel cut oats
4 cups water
1 large apple, diced
tsp cinnamon
Cook on low for 4 hours.
Makes 8 servings
FRENCH TOAST
2 slices of Ezekiel bread
cup (2 large) egg whites
tbsp coconut oil
Cinnamon, to taste
Soak the bread in the
egg whites, then cook in
a pan with coconut oil.
Calories: 279, Protein: 20g,
Carbs: 32g, Fat: 9g
GREEK YOGURT WITH BERRIES
6 oz plain 2% Greek Yogurt
cup blueberries
1 packet stevia
Calories: 142, Protein: 18g,
Carbs: 17g, Fat 4g
LUNCH/DINNER
(FOR HIGHER CARB DAYS,
ADD CUP COOKED QUINOA,
RICE, OR SWEET POTATOES.)
TUNA WRAP
4 oz canned tuna
1 low-carb wrap
avocado
25 veggie sticks (cut up
celery, carrots, peppers)
Calories: 300, Protein: 34g,
Carbs: 19g Fat: 12g
SALMON PLATE
4 oz grilled/baked salmon
1 cup steamed broccoli or
other veggies
Calories: 347, Protein: 30g,
Carbs: 28g, Fat: 13g
GROUND TURKEY & ZOODLES
4 oz 93% lean
ground turkey
Zucchini noodles
(use a Spiralizer or
slice zucchini very thin
and steam or saut)
cup light marinara

THE
sauce
B R E A K FA S T tbsp avocado oil

Non-lifting
BIKINI
Calories 375, Protein: 32g,
Day Carbs: 18g, Fat: 20g
(LOWER CARBS)
GRILLED CHICKEN SALAD

ABS DIET LOX AND AVOCADO WRAP

4 oz lox
1 low carb wrap
avocado, sliced
4
1


oz grilled chicken breast
cup mixed salad greens
cup sliced tomato
cup chickpeas
1 oz olive oil
1 tbsp balsamic vinegar
Calories: 242, Protein: 28g,
Carbs: 14g, Fat: 10g
Calories: 325, Protein: 31g,

The key to dened abs? B R E A K FA S T YOGURT AND NUTS Carbs: 18g, Fat: 16g

Watching what you eat. ng Day 6 oz nonfat plain

Greek yogurt CHICKEN OR TUNA SALAD
CARBS) 1 oz nuts
Heres how to make it easy. (about 20 almonds)
4 oz grilled chicken,
chopped, or 4 oz tuna
TURKEY BACON 1 packet stevia canned in water

ALL THE WORKOUTS IN TH & EGG WHITE 1 cup diced cucumbers

wont make a differe

ENGLISH MUFFIN
4 large egg whites
i i th ki 2 slices turkey bacon
1 Ezekiel bread
English muffin
avocado
er.
h Calories: 407, Protein: 27g,
you Sklaver. Carbs: 36g, Fat: 15g
On higher-intensity strength days, youll
have slightly higher carb and calorie
SLOW-COOKED OATMEAL
WITH PB & EGG WHITES
counts to fuel your workouts. On rest or cup slow-cooked apple
pure-cardio days, the carb and calories cinnamon oatmeal
Calories: 285, Protein: 23g, cup diced tomatoes
Carbs: 13g, Fat: 14g 1 oz extra-virgin olive oil
1 tbsp red-wine vinegar
EGG WHITES AND AVOCADO
Calories 269, Protein: 28g,
4 Egg whites (scrambled
or make into an omelet) Carbs: 8g, Fat: 15g
avocado
2 slices of tomato
Calories: 177, Protein: 20g,
Carbs: 9g, Fat: 13g
PEANUT BUTTER
PROTEIN SHAKE
MELIHA GOJAK /AL AMY

(See recipe, following.)

fall slightly to help you cut fat faster. Add 4 cooked egg whites 1 scoop whey protein
Note the sample menus and meals here to the cooked oatmeal 2 tbsp peanut butter
1 tbsp peanut butter Water and ice in blender
are based on a 135-pound female, so
adjust as needed. Follow along and youll Calories: 365, Protein: 27g, Calories: 320 Protein: 34g,
be bikini proud in about one month. Carbs: 38g, Fat: 11g Carbs: 7g, Fat: 16g

1 22 | M& F H ERS | JULY/AUG 2 0 1 6

 R

TUNA SALSA PEANUT BUTTER MOUSSE

5 oz canned tuna
1/8 avocado
cup salsa
1 tbsp sliced almonds
Calories: 249, Protein: 34g,
Carbs: 7g, Fat: 17g
BEAN-LESS TURKEY CHILI
4 oz 93% lean ground turkey
cup sliced peppers
cup sliced onions
cup crushed tomatoes
Chili powder
Calories 180, Protein: 18g,
Carbs: 15g, Fat: 5.5g
D AY T I M E S N A C K S
THESE MINI MEALS HELP YOU
STAY ENERGIZED ON EITHER
HIGH- OR LOW-CARB DAYS.
COTTAGE CHEESE AND FRUIT
4 oz 2% cottage cheese
1 medium apple
or cup berries
16 oz cottage cheese
4 tbsp powdered peanut
butter
TRAIN BETTER
TM
2 packets stevia
1 tbsp vanilla extract
Blend until thick. Patented Self-Supporting Grip Assist Proven
(Makes 4 4-oz servings) to eliminate grip fatigue & protect hands.
Calories: 112, Protein: 12g,
For Pulling & Pushing exercises ALL IN ONE
Carbs: 10g, Fat: 3g
Sample
Menus:
Lifting Day
(HIGHER CARB)
B R E A K FA S T
Cardio/
Rest Day
3 large egg whites plus 1 (LOWER CARB)
whole egg on an Ezekiel
bread English muffin B R E A K FA S T PULLING
topped with 1/8 avocado 4 oz. lox plus avocado MOTION
Calories: 407, Protein: 27g, in low-carb wrap
Carbs: 36g, Fat: 10g
Calories: 295, Protein: 28g,
SNACK Carbs: 14g, Fat: 18g

Calories: 182, Protein: 15g, 1 scoop whey protein plus SNACK

Carbs: 25g, Fat: 3g
PB AND APPLE
2
1
tbsp high-protein PB
medium apple, sliced
Calories: 310, Protein: 14g,
Carbs: 27g, Fat: 19g
TUNA AND VEGGIES
2.5 oz tuna packet
cup sliced cucumbers
cup diced tomatoes
Calories: 118, Protein: 16g,
Carbs: 9g, Fat: 1.5g
EVENING SNACKS
1 tbsp peanut butter,
6 oz. plain, nonfat Greek
cup berries, and 1 cup
yogurt with cup berries
unsweetened almond
milk; blend with ice
and oz nuts; sweetened
with 1 packet stevia #1 Most
Calories: 240, Protein: 30g,
Carbs: 25g, Fat: 10g Calories: 214, Protein: 23g, ADVANCED
LUNCH
Carbs: 20g, Fat: 8g
TRAINING
LUNCH ACCESSORY
5 oz canned tuna on
5 oz grilled salmon plus
low-carb wrap with
1/8 avocado over mixed
avocado, lettuce, and
greens with 1 tbsp
2 slices of tomatoes plus
extra-virgin olive oil and
20 sliced veggie sticks
2 tbsp balsamic vinegar
Calories: 272, Protein: 24g,
Carbs: 20g, Fat: 14g Calories: 375, Protein: 32g,
Carbs: 18g, Fat: 20g

CASEIN CUPCAKES DINNER

1 scoop chocolate casein
protein
cup egg white
cup unsweetened almond
milk
16 blueberries
Mix together and place in
mini cupcake baking pan.
Calories: 207, Protein: 29g,
Carbs: 14g, Fat: 4g
4 oz grilled chicken,
1 cup quinoa, 1 cup
zucchini sauted in
1 tbsp olive oil
Calories: 430, Protein: 34g,
Carbs: 40g, Fat: 18g
EVENING SNACK
Casein cupcakes topped
DINNER
4 oz 93% lean ground
turkey over 1 cup of
zoodles topped with
cup light tomato sauce Katelyn Bray
Fitness Model
and 1 tbsp avocado oil
Calories: 354, Protein: 26g,
Carbs: 13g, Fat: 14g
EVENING SNACK

CASEIN PUDDING with 1 tbsp nut butter

GL ASSHOUSE IMAGES/AL AMY

20g casein pudding with

1 scoop casein powder
1 tbsp nut butter
(Add cup berries for
higher-carb days)
Slowly add water until
pudding is thick.
Calories: 218, Protein: 26g,
Carbs: 7g, Fat: 10g
Calories: 310, Protein: 30g,
Carbs: 17g, Fat: 12g
Total: 1,659 calories, 145g
protein, 138g carbs, 64g fat
tbsp mini chocolate chips
Free US Ship
and 1 tbsp peanut butter Online Coupon
HER15SHIPUS
Calories: 279, Protein: 27g,
Carbs: 12g, Fat: 13g
Total: 1,517 calories, 136g THE BEST GRIP IN THE WORLD
protein, 77g carbs, 73g fat
VERSAGRIPPS.com

Shine On
9 great supplements for
healthy skin, hair, and nails
1
BIOTIN (Vitamin B7)
The beauty vitamin
is best known for helping
maintain hair, skin,
and nails by improving
the infrastructure of
keratina protein that
helps form hair, nail, and
skin cells. Its found in
chicken, sh, egg yolks,
and nuts or can be
easily supplemented by
taking a multivitamin.
HOW MUCH? Minimum
recommended intake:
30mcg daily
2 3
GAMMA-LINOLENIC
ACID (GLA)
GLA, a type of omega-6
fatty acid, plays a key
role in stimulating nail,
hair, and skin growth and
repair by keeping oil
levels in your body in
check. This helps prevent
cells from becoming less
dry over time. The fatty
acid can be found in
most plant-based oils or
in supplement form.
HOW MUCH? 500mg to
1,000mg daily
124 | M& F H ERS | JULY/AUG 2 0 1 6
6
FISH OIL
The omega-3 fatty acids
found in sh oil help give
skin a glow by regulating
natural oil levels in skin
cells. Supplements may
also help prevent dandruff
and keep nails stronger
and less brittle.
HOW MUCH? Maximum
of 3g daily
7
MAGNESIUM
Crucial in helping the
body use other vitamins
and minerals more
efficiently, magnesium also
plays a role in maintaining
cell structure. It can be
found in spinach, nuts, sh,
and whole grains, along
with multivitamins.
HOW MUCH? 300
350mg daily for women
8
COLLAGEN
Collagen serves as
connective tissue for
many body structures,
including the nails,
hair, and skin. Supplements
can help ensure youre
maintaining adequate
levels of the protein:
A study comparing
collagen supplementation
with a placebo saw
signicant improvement
in skin elasticity in
women ages 35 to 55.
HOW MUCH? 2.55g daily
according to one study
4 5 9
VITAMIN C VITAMIN E ZINC IRON
This antioxidant has Research shows A zinc deciency is The mineral plays a
been shown to assist in vitamin E may help linked to hair loss, so key role in activating B
preventing hair loss prevent age-related supplementing with the vitamins, which work in
and dandruff while also wrinkles and ne lines by mineral may help the repair and upkeep
helping hair look fuller. ghting off free-radical reduce the issue and of healthy hair, skin,
It may help reduce dry damage to the skin. It assist in giving hair a and nails. Iron is also
or tight skin while aiding also supports hair growth. thicker appearance. Zinc important in helping keep
in maintaining a brighter Its most commonly found can be found in nuts, hair full and smooth. Key
MARIO CASTELLO/CORBIS
appearance. Outside in green vegetables spinach, and eggs as well sources include chickpeas,
of a multivitamin, such as spinach and as in a multivitamin or seeds, soybeans, grains,
vitamin C can be found in kale, almonds, raw seeds, ZMA supplement (a and spinach.
most fruits and veggies. and hazelnuts. combo of both zinc and
HOW MUCH? 1827mg
magnesium).
HOW MUCH? Minimum HOW MUCH? Minimum daily for women 1950
intake 75120mg daily, intake 1519mg daily, HOW MUCH? Minimum years of age; 8mg for
up to 1,000mg daily maximum 1,000mg daily intake 812mg daily women over 51
Stay-Young Secret
Anti-aging for your beauty and body starts from within
BY RAZVAN RADU

HUMAN GROWTH HORMONE (HGH) Unfortunately, levels Turn Back the Clock
is widely known for its muscle-sculpting of IGF-1 naturally Growth hormone
effects, but its also creating a serious buzz begin to decrease after supplementation may
thanks to its anti-aging properties. HGH is seen age 30, which, not help reverse that at the
as the possible missing link to youthful skin, coincidentally, is also cellular level. Research
toned muscles, and more. around the time when from the Journal of
you may start to see Physiology found that
wrinkles, find it hard to taking growth hormone
How It Works growth factor-1), which tone muscle, and even improved tendon
HGH is a hormone enables growth in plateau while trying to collagen by 3.9-fold and
secreted by the almost every cell. IGF-1 lose a few extra pounds. tendon collagen protein
pituitary gland that, is responsible for key The pituitary gland synthesis by 1.3-fold,
among other things, functions like the is to blame, because it which may translate not
assists in cell growth maintenance and slowly decreases in size only to healthier joints
and reproduction. It growth of lean muscle, as we age, which means and injury recovery but
does this by triggering fat reduction, skin the production of key also to more elastic skin
the liver to produce health, and wrinkle hormones (including thats less prone to
IGF-1 (insulin-like prevention. HGH) also declines. wrinkles and sagging.
SeroVital-hgh
SeroVital is
the first
HGH-boosting
formula designed
to reduce body
fat, boost energy,
help maintain
strong bones,
reduce wrinkles,
and increase lean
muscle mass. The
formula works by
combining the
amino acids
lysine, arginine,
oxo-proline,
n-acetyl cysteine,
and glutamine
with an herb
extract called
schizonepeta. A
study conducted
by formulators of
SeroVital found it
increases the
body's natural
HGH levels
by a measured
average of 682%.
Take four
capsules first
thing in the
AMMENTORP/AL AMY

morning on an
empty stomach
for optimal
results.
(serovital.com)
MARKETPLACE

N P C LO CAL
A N D N ATION A L
JULY
TEAM UNIVERSE
BODYBUILDING FITNESS/
BIKINI/FIGURE/PHYSIQUE
Hasbrouck Heights, NJ. Contact
Steve Weinberger, 516-933-1111,
info@bevfrancis.com.
2 *WARRIOR FUEL
*PATRIOTS CHALLENGE
FIGURE/BIKINI/PHYSIQUE
Las Vegas, NV. Contact Jon
Lindsay/Tamer El Guindy,
310-796-9181, tamer@
musclecontest.com,
musclecontest.com.
9 TOTAL BODY
*COLORADO STATE
CHAMPIONSHIPS
BODYBUILDING,
FITNESS, FIGURE, BIKINI
AND PHYSIQUE
Denver, CO. Contact Jeff Taylor/
Musclequest, 303-668-8578,
musclequest.com.
AUGUST
*KNOX CLASSIC
BODYBUILDING, FIGURE,
BIKINI, MENS &
WOMENS PHYSIQUE
Knoxville, TN. Contact Melissa
Maness Bunch and Brian
Wallace, 865-310-9347.
CHAMPIONSHIPS
BODYBUILDING, FITNESS,
FIGURE, BIKINI,
WOMENS PHYSIQUE
West Valley City, UT. Contact
Steve Schmall, 801-687-6409.
CHAMPIONSHIPS
BODYBUILDING, FIGURE,
BIKINI, MENS & WOMENS
PHYSIQUE AND CLASSIC
MENS PHYSIQUE
Tupelo, MS. Contact Timmy and
Judy Gaillard, 662-837-5987,
gaillardtbg@gmail.com.
IFBB EUROPA CHARLOTTE
PRO FITNESS/BIKINI
Charlotte, NC. Contact
Ed and Betty Pariso,
bettypariso@aol.com.
9
IFBB VANCOUVER
PRO BIKINI/FITNESS/
FIGURE/PHYSIQUE
Vancouver, British
Columbia, Canada. Contact
Michelle Krack, 778-878-2267,
info@vancouverproshow.com.
AUGUST
IFBB PBW TAMPA
PRO WOMENS
BODYBUILDING/FITNESS/
FIGURE/BIKINI/PHYSIQUE
Tampa, FL. Contact Tim
Gardner, 813-281-4696,
tgex.orida@gmail.com.

IFBB SAN ANTONIO

*BRANCH WARREN
CLASSIC BODYBUILDING,
FITNESS, FIGURE,
BIKINI, MENS & WOMENS
PHYSIQUE
Houston, TX. Contact Brian
Dobson or Branch and
Trish Warren, 817-465-9331,
metroexgym@att.net.
USA BODYBUILDING
FIGURE/BIKINI/PHYSIQUE
Las Vegas, NV. Contact
Jon Lindsay, 310-796-9181,
jon@musclecontest.com.
*JAY CUTLER CLASSIC
BODYBUILDING,
FITNESS, FIGURE, BIKINI,
MENS & WOMENS
PHYSIQUE & CLASSIC
MENS PHYSIQUE
Richmond, VA. Contact
Kevin DeHaven, 704-661-5142.
I FBB PR O LEAGUE
JULY
IFBB WINGS OF
STRENGTH CHICAGO
PRO FITNESS/FIGURE/
BIKINI/ PHYSIQUE
Chicago, IL. Contact
Tim Gardner, 813-281-4696,
tgex.orida@gmail.com.
PRO FIGURE/
BIKINI/PHYSIQUE
San Antonio, TX. Contact
Tim Gardner, 813-281-4696,
tgex.orida@gmail.com.
IFBB ORANGE COUNTY
MUSCLE PRO BIKINI
Culver City, CA. Contact
Jon Lindsay, 866-370-3011,
musclecontest.com.
IFBB NAPLES
CLASSIC BIKINI
Naples, FL. Contact Golden
Lion Productions, patty@
goldenlionproductions.com.
*A NATIONAL QUALIFIER

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