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IMPROVE
MOBILITY
FOR
5 STRETCHES
FROM A PRO
EVERY Feel
happier
AGE
The Moves
in four
weeks
That Are SUIT UP!
6 On-Trend Swim
Right For You Styles For Summer
Bowl Goals
HEALTHY JESSIE
INSTA-WORTHY
RECIPES PG 42
MAY/JUNE 2017 $6.99
GRAFF
Why shes
our real-life
STRONGFITNESSMAG.COM
DISPLAY UNTIL JULY 3 2017
superhero
36
JESSIE GRAFF
How the American Ninja
Warrior star brought her
superhero dreams to life.
42
BOWL GOALS
Have your camera phone
66
ready! From sushi bowls
to Buddha bowls, these
recipes are as gorgeous
as they are tasty.
50
ABS FOR EVERY AGE
FEEL Six packs dont have
HAPPIER IN expiration dates! Get the
most eective exercise for
FOUR WEEKS your body and decade.
Take our one-month
positivity challenge 70
and change your
mindset from
IMPROVE MOBILITY
A mobility expert shares her
gloomy to optimistic. personal stretching routine
for relieving hip tension and
improving range of motion.
pg 70
pg 42
Cover
Athlete
Insider!
Stuntwoman and role
model Jessie Gra
talks about training for
American Ninja Warrior.
PLUS: Behind-the-scenes photos
from our Los Angeles road trip.
MORE
STORIES
ONLINE...
BIG LITTLE LIES
Ten training myths everyone
believes to be true.
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diploma in Aesthetics, as
well as a Bachelors degree
in Health and Society. She
MONICA KALRA, has since had the pleasure
MAKEUP/HAIR ARTIST of working with some of
the biggest names in the
fitness industry, and 14
years later, Monica can say
she has had plenty of her
work displayed in various
publications, including this
issues cover.
As a former gymnast of
nine years, Jen has always
been in love with movement.
She taught Pilates for six
years throughout undergrad
and grad school as she
VALERIE PAWLOWSKI,
completed her Masters ACSM, ACE, AFAA, KETTLEBELL SPORT COACH
degree in Kinesiology. For
the past two years, the
KETTLEBELL PHOTO PAUL BUCETA MONICA PHOTO PAUL BUCETA VALERIE PHOTO SHARI SPERANDIO
most profound eect on my physical conditionmore
Meghan began blogging than any other training Ive done, she says.
and writing while obtaining
her BSc in Biology and For this issue, Valerie teaches us the proper
post-graduate diploma in execution of the snatch, a coveted and intimidating JEN PHOTO MAHAN TALESHPOUR MEGHAN PHOTO DAVID JAEWON OH
+22,250
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@STRONGFITNESSMAG
TWEETED:
Fitness Experts!
What is your all-time
favorite core exercise?
YOUR FAVE
INSTAGRAM POST
DURING THE @FranciscaDennis
MONTH OF MARCH Gotta be hanging
To strong women everywhere of all straight leg raise!
ages, shapes, and sizes, thank you
for inspiring us today and every day.
#internationalwomensday
GOT SOMETHING TO SAY? SEND YOUR FEEDBACK TO YOUSAIDIT@STRONGFITNESSMAG.COM
MOMENT
Keep posting your pics with the hashtag
#mystrongmoment.
@torielinfitness
@margauxdrake
@tiuelyshaomoomy @egbarbely
@ironwillironjill
Theresa is using her platforms to inspire other women. Ive always been
an advocate for female empowerment through martial arts training,
says the 5th degree black belt. I teach women that strong is beautiful.
Theres no question that her three-year-old daughter Pepper has
@FORCEFITNESSOCR PHOTO WALT_G
picked up a thing or two from her strong mom. When snapping this selfie
in the bathroom mirror, Theresa told her to say cheese. But Pepper had
a better idea. She said, No Mom, say I am strong! I was so happy she
could say that with such conviction.
Now back in her fighting shape after pregnancy, Theresa will be
traveling to Netherlands this September to represent Canada in the
@thebossgirlonthego
Taekwon-do Open World Championships.
POSITIVE
VIBES ONLY
Ill be the first to admit Im not always the most positive person.
By that I dont mean Im miserable or grumpy, but if were talking about
a glass of water, I often struggle to see it as half full. For those of you who
can relate to having a tendency to stress out, worry, or fail to see the
bright side of a situation, you know it can take a toll on your well-being.
Your sleep quality, digestion, productivity, and motivation all end up as
innocent bystanders of negative thoughts and self-talk.
But perhaps the good thing about thoughts is that you can change
them. Okay, not overnight, but with a bit of eort towards mindfulness,
gratitude, and acts of kindness, even the most Negative Nancy can
become a more Cheerful Chelsea, and I think we all agree thats a more
enjoyable way to live.
So if you typically use this time of year to clean out closets, tidy up
your diet, and freshen your fitness routine, consider giving your mindset
a polish while youre at it. Youll not only feel better, you could actually
live longer. An eight-year Harvard study found that women who were
optimistic were less likely to die from serious causes like cancer and heart
disease than women who were less optimistic. Other studies have linked
positive thinking to more uplifting benefits, like stronger immunity, less
stress, and even boosted motivation. Thats the power of positivity.
If youre not sure where to start, turn to page 68 and take the
#strongpositivitychallenge. This four-week challenge is comprised of
fun daily tasks, beginning with small changes and progressing into loftier Share your positivity on social media with
goals. And if a sunnier disposition isnt motivation enough, were oering the hashtag #strongpositivitychallenge!
up some cool weekly prizes to sweeten the deal.
Ready to take the challenge? Lets do it together. Share your
victories, big and small, on social media so we can encourage each
other in our pursuit for positivity. At the very least, in one month well
all be happier and healthier than when we startedand that makes me
feel pretty optimistic.
STAY STRONG,
KIRSTYN BROWN
EDITOR-IN-CHIEF
EDITOR-IN-CHIEF
KIRSTYN BROWN
CREATIVE DIRECTOR
ERIN LUTZ
CHIEF PHOTOGRAPHER
PAUL BUCETA
Summer Kicko
COPY EDITOR
CHELSEA CLARKE
ADVERTISING SALES
MELISSA TOULOUSE
mtoulouse@strongfitnessmag.com
MAY 20 -21 289-232-1055
SPECIAL THANKS
JUNE 16 -17 Lewis Howes; Mansion Fitness, West Hollywood; Reebok
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DirtyGirl, the worlds largest womens-only mud run is bringing Always consult your physician before beginning any exercise program.
muddy mayhem to Baltimore, MD. Tackle 14 obstacles along the This general information is not intended to diagnose any medical condition
or to replace your healthcare professional. Consult with your healthcare
5k course in this untimed fun run. professional to design an appropriate exercise prescription. If you
experience any pain or diculty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness,
unsteadiness, light-headedness or dizziness, chest pain or pressure,
nausea, or shortness of breath, contact your physician. Mild soreness after
exercise may be experienced after beginning a new exercise.
Pace Yourself
Listen up, ladies! Struggling to hit a individuals followed the exact same
new personal best in the gym? You exercise program and consumed the
may need to take a closer look at your same amount of calories for 12 weeks.
dietand we dont mean the number The only dierence? Half of the
of calories youre crushing. participants ate common protein
A recent study from Skidmore and sports nutrition products, while
College in New York found that when the others followed a protein pacing
it comes to what you eat, its not diet slightly higher in protein and
just about calorie intakequality is included antioxidant supplements.
key. Whats more, an antioxidant- At the end, everyone in the study
rich nutrition plan that includes saw improvements, but the protein
STRONG TIP
In addition to plenty of fruits moderate amounts of protein regularly pacing group made the greatest
PHOTO PAUL BUCETA
and veggies, be sure to throughout the day, a concept improvements in their fitness. The
consume 20-30 g of protein referred to as protein pacing, could women in the group specifically
per meal throughout the day,
either from whole foods or
have a significant impact on both experienced increased upper-body
a quality supplement. athletic performance and physique. muscular endurance and power, core
In this study, 50 physically fit strength, and blood vessel health.
Highs
If you avoid Leg Day like your kids
avoid broccoli, you could be setting
yourself up for injury, especially in
your later years. Weak thigh muscles
put older women (but not men) at a
greater risk of osteoarthritis in the knees,
says a study released by the organization
Osteoarthritis Initiative. Focusing on
actions involving knee extension and
flexion can boost this area of the legs.
Training tip: Try adding quad
extensions and hamstring curls to your
17
lower-body workout, or varying your
stance during squats and lunges to
target all muscle fibers in your legs.
4
MEALS ADD YEARS
TO YOUR LIFE?
of Life?
New research out of the University
of Vermont suggests adding
some heat to your diet to cool o
your risk of an early death. An Number of tablespoons FRUITFUL
analysis of data collected from of extra virgin olive oil MOTIVATION
Feeling unmotivated to
per day that improves
more than 16,000 participants hit the gym? Reach for an
function of high-density apple or some carrot sticks.
found consumption of red hot chili
lipoprotein (causing A recent New Zealand
peppers was associated with a 13 good cholesterol to
study found evidence that
consuming more daily
percent decrease in total mortality, work better), according fruits and vegetables can
particularly those related to heart to a study in the increase your motivation
and psychological well-
disease. Researchers suspect that journal Circulation. being in as little as two
capsaicin, the principal compound weeks. Participants in
the study were separated
in peppers, is responsible for these into two groups: one
benefits, as it has been linked group consumed the
recommended two servings
to the prevention of obesity and of fruit and two to three
cardiovascular diseases. servings of vegetables,
while the other group
received an additional
two servings of fruits and
Carb Load Your Immunity vegetables. Researchers
found that participants
Newsflash: The more training intensely for who consumed the most
strenuous you exercise, 90 minutes or more, fruits and vegetables
the longer it takes researchers recommend showed an improvement
your immune system consuming 30 to 60 g in motivation, vitality, and
to return to its full of carbs for every hour psychological well-being
strength, according to a of activity immediately after just two weeks.
recent study published post-workout to
FLIP TO PAGE 46 FOR A
in Journal of Applied minimize these eects VEGGIE-LOADED RECIPE!
Physiology. If youre and speed recovery.
PHOTO PAUL BUCETA
1%
the CIRCUIT
Gluten-Free
Consequences
If youre one of the the journal Epidemiology,
ONLY ONE PERCENT
thousands of Americans found mercury levels were OF AMERICANS
who follow a wheat-free 70 percent higher in the HAVE BEEN
diet, a word of caution: bloodstream of gluten-free DIAGNOSED WITH
dont go overboard on the participants, and arsenic CELIAC DISEASE
rice-based products. levels in urine samples were (AN AUTOIMMUNE
New research suggests doubled. Further studies REACTION TO
gluten substitutes are needed to confirm the GLUTEN), HOWEVER,
containing rice flour are risks, but in the meantime, A 2012 STUDY FOUND
subject to bioaccumulating consider experimenting 25 PERCENT TRY
arsenic and mercury, with other wheat-free TO AVOID GLUTEN
which can increase the flours and grains, or IN THEIR DIETS.
risk of chronic diseases. getting more starches from
The study, published in vegetables instead of grains.
Sip Smart
Love to cut loose on be more harmful to
the weekends? Keep your liver than drinking
your drinking in check. regularly in moderation.
According to results of A UK study found a
a recent animal study moderate amount of
reported by the Research alcohol consumption
Society on Alcoholism, can lower your risk of
binge-like drinking could heart attack.
THE FITNESS
CONNECTION
BREAD PHOTO SHUTTERSTOCK.COM/IODRAKON
Fact or Myth:
protein helps with muscle participants completed a
recovery post-workout, full-body exercise routine.
but how much protein do Results showed that the
Coconut water
you need per meal? Past acute response of muscle
research generally showed protein synthesis was
that about one scoop statistically higher for the
hydrates
(20-25 g) of whey protein 40 g dose compared to the
at once was enough 20 g dose of whey protein.
to start the recovery Hopefully a follow-up
regular H2O
However, new research higher acute dose adds
published in Physiological up to more muscle over
Reports is suggesting time, but in the meantime,
40 g may be better. adding more protein after
Myth! In a recent study conducted While previous studies training may be beneficial.
were typically conducted Source: Mike T. Nelson,
by the supplement experts at only using leg extension PhD, MSME, CSCS
Examine.com, researchers found
40%
that despite containing electrolytes
and carbohydrates, coconut water
did not hydrate better than plain
water during a 75-minute workout,
nor did it have any eect on athletic THE APPROXIMATE PERCENTAGE
performance. Next time youre OF AMERICANS THAT ARE
going for a sweat sesh, save your VITAMIN B12 DEFICIENT.
dough and just fill up at the tap.
THE 411
ON B12
Did you know?
Very few organisms
IS COCONUT produce B12, but it is
WATER REALLY essential to most living
NATURES things for proper brain,
SPORTS DRINK? cell, and nerve function,
as well as supporting
mental well-being,
fending o osteoporosis,
PHOTO PAUL BUCETA
3 SCENTS FOR
RELAXATION
Set Up Camp
What you smell can help
STRONGFITNESSMAG.COM
Cool Beans
FOOD STYLING MICHELLE RABIN
They say good things come in small packages, and fava beans
are no exception. Versatile, affordable, and nutrient packed, there
PHOTO PAUL BUCETA
fresh and ripe. As the DIP. Pure lightly boiled beans with you can add one Thai chili here.
season extends, the roasted garlic, salt, and oil for a twist 5. To make the chipotle sour cream, combine the sour cream with the cayenne
beans tend to be a bit on traditional hummus. Serve with pepper, paprika, and the limes juice. Mix well to combine all ingredients.
more tough and therefore chopped veggies and pita. If you find this too spicy, you can add tsp of sugar (optional).
may need a little cooking
BAKE. Use bean pure in muffin, 6. Place 1/3 cup of shredded chicken onto each taco shell. Top with the bean
to make them easier to bread, and cake recipes to add fiber slaw, guacamole, chipotle sour cream, fresh herbs, and a lime wedge.
digest. Give one of these and moisture, or as a vegan
fava-rable ideas a try: alternative to eggs. Nutrients per serving (2 tacos):
Calories: 352, Fat: 14 g, Carbs: 22 g, Fiber: 6 g, Protein: 36 g
Stubborn
Weight Loss:
The Truth
How working out too much
can limit your results. COACH EMILY GETS
REAL ABOUT THE
NEGATIVE IMPACT
OF CORTISOL.
How many of you have
been here before: youre
cranking up your fitness
efforts, the dumbbells
are moving, sprints are
happening, macros are
being calculated, but the We are constantly tapping into our 4. Listen to your body. If you have a
measurements? Stagnant. adrenals and our cortisol. This amazing headache or you slept poorly the night before,
adaptation technique that our body is get outside and walk up a hill a few times
Youre doing everything you can in and equipped with is being overused, the instead of a full-on workout that will take you
out of the gym but oh-my-gawd, where consequences of which can include a day to recover from. If youre really unwell,
are the results? chronic injuries, anxiety, difficulty just take a rest day, and dont feel bad about it.
Guys, we need to talk about cortisol. sleeping, belly fat, hormone disruption
The hormone released by our adrenals 5. Dont obsess over the scale. Set goals
and yes, the inability to lose weight.
that tells the body to adapt to stress and to crush that are strength or performance
So what can you do about it? Try
run away from scary situations can easily based. Constantly worrying about the number
these steps that have greatly helped me
go haywire in this hectic, chronically and my clients deal with excess cortisol on the scale only adds more stress to your
stressful day and age. Physiologically, and the cycle of high stress: already stressed body.
cortisol is an incredible tool that signals
1. Eat before you exercise. Early morning 6. Chill out on the caffeine. Have your
your body when its low on glucose,
workouts, especially intense ones like HIIT, morning coffee, but sip water and herbal
the fuel that is required to run from a
require proper fuel, otherwise, youll be tea throughout the day.
predator, increase focus and heart rate,
and do whatever is necessary to survive. producing extra cortisol to survive them. 7. Supplement properly. Certain supple-
But heres where things get Even a small bit of food 30 minutes before ments, such as adaptogenic herbs, vitamin
PHOTO JACLYN WOLF
complicated. During a short, intense your workout will make a world of difference. C, and phosphatidylserine, can help lower
workout, this hormone is released. cortisol and emotional stress (talk to your doc
2. Dont overtrain. The whole train smarter
During long, steady-state workouts, or a naturopath before taking them though).
not harder thing? Its legit. Make sure to build
this hormone is released. When we
in rest and active recovery days, and include 8. Practice relaxation. Set aside time to
skip breakfast then work out, this
post-workout nutrition in your routine. destress, whether its through meditation,
hormone is released. When we get
3. Dont go crazy on the carbs. We need taking a walk, going to yoga, or using essential
into an argument with someone,
just enough to maintain muscle growth and oils and flower essences.
experience tragedy, have a bad day at
work, or even get stuck in traffic, this anaerobic function, but not too much where Stop letting stress be your limiting factor,
hormone is released. Seeing a pattern? we cause our body to constantly crave sugar. and finally see the results you want!
Be Empowered,
Emily
26 May/June 2017 STRONGFITNESSMAG.COM
1 BACKSWING
Take the kettlebell by the
handle and send it between
your legs into a backswing
by bending your knees and
pushing your hips back.
Keep your free arm at your
side for balance.
4 LOCKOUT
As your hand rotates to an
underhand grip, extend your
arm as if you are punching to
the sky. The kettlebell will flip
over and land upon the back
of your hand. Keep a strong
fixation in your extended
arm. Your shoulder should be
packed, elbow straight and
locked, stopping all movement.
COACHS TIP:
2 UPSWING A wrist guard may
help soften abrupt
Thrust your hips forward,
recruiting glutes, hamstrings,
landings while learning.
and calves, and powerfully
YOUR EXPERT: launch the kettlebell upward. As
the kettlebell comes up, slightly
Valerie Pawlowski, twist the core to pull your upper
World Champion, Kettlebell Sport Team USA body and shoulder rearward.
HOW TO DO A...
Kettlebell Snatch
The kettlebell snatch is an exceptional
5 DROP
To reverse the movement,
release the arm lockout and
HAIR AND MAKEUP MONICA KALRA VALERIE PHOTO SHARI SPERANDIO
considerable use of the core. Challenging and fun, the snatch 3 ACCELERATION PULL your grip to loosen the hold
stimulates and invigorates the heart, lungs, and central nervous Without hesitation, accelerate and transfer the kettlebell into
system. Its also effective for improving grip strength. Ultimately, power, sending the kettlebell a finger hook grip, returning
towards the ceiling. The to the backswing, and
this move helps produce extreme power. Strenuous and demanding
momentum will cause the perform the next repetition.
as it may look, performing the kettlebell snatch at a steady pace and
kettlebell to flip upside down.
with proper technique can actually be meditative for the lifter. As the kettlebell starts to flip COACHS TIP:
Begin using an 8 12 kg kettlebell, and increase weight once the over, swiftly rotate your wrist Soften the drop by bending
movement becomes familiar and you get stronger. Heres how to around the handle from an your knees to absorb force
do it with proper form, for the safest and most effective execution: overhand grip to an underhand. and avoid back strain.
YOUR EXPERT:
Annette Milbers, CPT, PN1
Head Coach at STRONG
Nutrition Coaching
Lean &
Strong
Pressed for time? You
dont need a gym for
this full-body workout.
PHOTOGRAPHY BY PAUL BUCETA
THE GOAL:
Increase overall strength
while blasting fat and calories.
Why It Works: Because major muscle
groups are working together, more energy
is required from the body to not only
provide oxygen to the working muscles,
but also to coordinate movement.
Equipment: Set of dumbbells.
How to: Perform the following exercises
back to back as a circuit. After completing
one time through, rest 1-2 minutes,
then repeat. Complete four rounds.
A B
SQUAT TO CURL
TO PRESS
REPS: 12
Stand with feet shoulder-
width apart and arms at
sides, holding a dumbbell A
in each hand. Lower
into a squat (A). Return
to standing, curling
the weights up to your
shoulders (B), then B
immediately perform
an overhead press (C).
A B
Return to the starting
position and repeat.
C
C
DEADLIFT
TO LUNGE Did you try
this workout?
REPS: 12 Show us how BURPEE WITH
Stand with feet shoulder- you did on IG!
@strongfitnessmag
PUSH-UP
width apart, holding REPS: 12
dumbbells in front of your
legs. Keeping a slight bend From standing, drop
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Raw
POWER
Professional wrestler and Tapout athlete
Ashley Fliehrbetter known by her
ring name Charlotte Flairtalks body
shaming, gender stereotypes, and
surviving a relentless training schedule.
WRITTEN BY JAHLA SEPPANEN
At what she calls an extremely territory NXT, comments about KILLER SCHEDULE power, helping my body during
early age, Charlottes parents her muscular physique shook Being a WWE superstar, all the travel. Even more, it
enrolled her in gymnastics and her confidence. I was hearing, Charlotte is on the road 90 shows everyone Im investing
dance classes. Come high school, Shes got too much muscle, she percent of the time. Every in myself. As if her belts and
her athleticism led to spots on looks like a man, and it really Friday, she flies to the next biceps werent proof enough.
Good 6
to Go
When hunger strikes
3
www.SourcewellNutrition.com
N U T R I T I O N
Sourcewell Nutrition
Flying
High
WRITTEN BY KIRSTYN BROWN, EDITOR-IN-CHIEF
PHOTOGRAPHY BY PAUL BUCETA
FROM THE MOMENT she laid Or being a superhero. Her ability to fight (shes a
eyes on the flying trapeze at To anyone who has black belt in Taekwon-do
the age of four, Jessie Graff witnessed the 33-year-old and Kung Fu), flip, and yes,
was determined to fly. Her in action, her backstory fly, have landed her jobs
parents immediately enrolled should come as no surprise. appearing in dozens of big and
her in gymnastics, then As a three-time contestant small screen titles, including
circus classes two years later, on NBCs obstacle-course Agents of Shield, The Dark
and finally, at the age of 10, game show American Ninja Knight, Transformers: Dark of
Jessies dream came true. I Warriorand the first the Moon, and most recently,
cant even explain the feeling woman in the shows history Supergirl. These days, shes
of the flying trapeze for the to complete Stage One of working on the set of the show
first time, she says. My heart the Las Vegas FinalsJessie Future Man, but had to remain
fluttered and my stomach has inspired audiences tight-lipped on the details.
dropped. Its like being head with her superhero-like Jessie, who holds
over heels in love, only more. strength, skills, and even a university degree in
This love affair would costumes. (If you havent theater, hopes her on-screen
become the catalyst for seen her crush the course in experience will one day help
many of Jessies athletic Season 8 wearing a Green land her a lead role, a goal
achievements, which include Lantern two-piece, its worth shes had since childhood.
competitive gymnastics and checking out on YouTube.) For now, being a stuntwoman
collegiate championship But long before she and training for Season 9 of
pole vaulting, with records and her outfits became ANW (premiering June 12)
at Georgia Tech and the synonymous with ANW, Jessie keeps her pretty busy, but
University of Nebraska. has been achieving superhero as long as shes able to fly,
Its all about flying and status behind the scenes as a shes always having fun.
being free, she explains. stunt double in Hollywood.
Perform as many Repeat for a Finish with a Rest that muscle group for two
reps as you can Rest two minutes. total of three single rep, as days, then try the workout again,
with good form. sets of max reps. slow as possible. aiming to beat every set by one rep.
l
RE
ow
B s
Goa l
Theres a reason food bowls have become
the latest Instagram obsession. With vibrant
colors, fresh flavors, and a multitude of
textures, these photo-worthy creations are
edible works of art. Inspired by some of the
trendiest ingredients from both the real
world and the world wide web, weve created
our own combinations that are as powerfully
nutritious as they are visually stunning. Just
remember to snap a pic before you dig in.
0
M
2
IN
UT
ES
TO
TA
LT
IM
E: 3
0M
INU
TES
MAK
ES 2 S
ERVINGS
Bowl: roasted seaweed pickled cucumber, and stir gently to coat with
1 cup brown rice 1 Tbsp black sesame sauce. Divide the rice between two bowls. Hawaiian dish
cup soy sauce
seeds, toasted 4. Top rice with salmon mixture and spoon made with cubed
1 Tbsp sesame oil Sauce:
residual sauce over rice. Garnish with
seaweed and sprinkle with sesame seeds.
raw fish over
2 Tbsp rice wine vinegar cup mayonnaise 5. In a small bowl, mix the mayonnaise with
sushi rice.
1 tsp Sriracha 1 Tbsp Sriracha Sriracha. Serve sauce alongside poke bowls.
Bowl:
2 eggs
2 cups broccoli florets
3 Tbsp apple cider vinegar
1 Tbsp chili garlic sauce
3 cups kale, torn
into 2-inch pieces
1 Tbsp avocado oil
2 Tbsp lemon juice
tsp salt
cup edamame, shells
removed
1 avocado, sliced
cup green onion, sliced
s
Gr e 1. To make the dressing,
whisk the ingredients in a
Eat Your
small bowl.
2. Bring a small pot of water
to a simmer. Carefully place
eggs in water, making sure
they are fully immersed.
Cook for six minutes.
Remove eggs from water
PR
EP and set aside to rest.
TIM
E: 3. Heat a pan over medium-
20
MI high and add cup of water
N
and three Tbsp apple cider
UT
ES
2
PREP TIME: 15 MINUTES
TOTAL TIME: 25 MINUTES
Big
MAKES 2 SERVINGS
Dressing:
Buddha
2 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp honey
PREP TIME: 20 MINUTES
salt and pepper to taste TOTAL TIME: 45 MINUTES
MAKES 2 SERVINGS
Bowl:
Cilantro and
1 cups cooked bulgur
Mint Pesto:
1 vine-ripened tomato, diced
1 cup loosely packed mint
English cucumber,
cup loosely packed cilantro
sliced in half moons
3 Tbsp cashews
2 Tbsp red onion, diced
1. To make the dressing, cup extra virgin olive oil
cup parsley, chopped
whisk ingredients together tsp salt
Zest of one lemon in a small bowl. Season
1 Tbsp lemon juice with salt and pepper. Bowl:
2 Tbsp extra virgin olive oil 2. Combine tomato, 1 sweet potato
cucumber, onion, parsley,
cup canned chickpeas, and lemon zest in a bowl. 1 Tbsp coconut oil
drained and rinsed Pour in lemon juice and 2 tsp ground cumin
1 Tbsp zaatar olive oil. Season with salt,
tsp ground coriander
and stir.
cup kalamata olives
2 cups fennel, shaved
3. Place chickpeas and
cup feta cheese
zaatar in a bowl and stir 1 Tbsp extra virgin olive oil
1 Tbsp sesame seeds, to combine. 2 Tbsp lemon juice
toasted
4. Divide bulgur, cucumber- 1 tsp lemon zest
tomato salad, and
chickpeas between two 1 cup Puy lentils, cooked
bowls. cup pomegranate seeds
5. Garnish bowl with black cup shredded
olives, feta cheese, and coconut, toasted
sesame seeds, then
2 Tbsp cashews
drizzle with dressing.
dont have an
expiry date.
MODIFICATION:
If keeping your legs straight
is too difficult, you can bend
your knees and perform knee-
ups (bring them up towards
your chest, lower, and repeat).
The powerhouse
of all movement,
just six little muscles make
up the structure (and
strength) of your anterior
abdominal wall. For women
of all ages, its important
to flex these core players
not only for sake of the
chisel, but for posture, back
health, and overall balance
(to name a few).
Yet, just because you
should be training your abs A
consistently, It shouldnt
20s
B
be crunches until the cows
come home, says NASM
certified trainer Linda
Stephens of Figure Fitness
Training, an IFBB Figure
Pro who is still competing at
the age of 48. Instead, these
age-tailored abdominal
exercises courtesy of Ste-
phenss training arsenal can
help you effectively train
your core while
limiting your risk of injury,
so you can rock a strong
six-pack at any age.
B
PHOTOS PAUL BUCETA
60s
right knee. Repeat for 15 reps.
Complete four rounds of the A
entire sequence.
STANDARD
CRUNCH
50s
SFM22_Abs.indd 4
OBLIQUE
CRUNCH
53
2017-04-04 11:54 AM
YOUR HEALTH
We crack open
the connection
between mental
health and
movement, a
thread that goes
deeper than a
post-workout burst
THIS IS YOUR of endorphins.
ON FITNESS
WRITTEN BY MEGHAN BURROWS BSC, PTS, RTS
Turns out, exercise
can actually help
reduce symptoms
of anxiety and
depression.
A C
2. GO-TO: BARBELL CURL
SWITCH
IT UP:
21s
WHY: 21s are a great way
to add mass to your biceps.
Youll overload the muscles by
keeping them under constant
tension, says Jamroz, which
spells bigger gains for you.
SWITCH IT UP:
Single-Arm Dumbbell Row
WHY: If youre still working
towards a full pull-up, the
bent-over row is a great
alternative to help you build
strength in the same muscles
used in a pull-up while also
improving posture.
SWITCH
IT UP:
Barbell Close
Grip Bench Press
WHY: This move places the
emphasis on your triceps
A
while still hitting your pecs.
TRAINER TIP:
Avoid placing your hands too
close together to ease stress
on your joints.
SWITCH IT UP:
Turkish Get-Up
with Dumbbell
E F
On
The
Sunny
Side
Change your perspective in four weeks.
PHOTO ISTOCK.COM/GRADYREESE
IMMUNITY+
Worst case scenariostop right
there. Positive vibes only. Lower rates of depression.
Positive thinkers have reduced
amounts of the stress-hormone
In a study published in Psychological Science, first-year
cortisol, allowing them to have
law students checked in with researchers to let them know
Cornerstones how they were feeling during their semesters, and then they
were injected with a substance that would call upon immune
better coping skills and lower
levels of distress.
of Positivity responders. While researchers noted that the students Fewer sick days. One study
found that participants with
overall sunny or shady disposition on life had no effect on
Want to gain a better outlook a sunnier outlook decreased
results, whether they felt optimistic or pessimistic about that
on life? There are lots of ways their chances of catching an
particular time in their semester certainly did. When students
to approach it, but experts reported feeling optimistic about their studies, their immune infection, but even if they did,
MEGAPHONE ILLO SHUTTERSTOCK.COM/DROGATNEV HEAD SILHOUETTE ILLO SHUTTERSTOCK.COM/BAILAORA
agree that the first step is response was significantly faster than the sluggish response they produced far less mucous
to notice your negativity. of those feeling pessimistic after receiving a bad grade. (ew) than their pessimistic
Once you become aware of counterparts.
these purposeless ramblings Reduced risk of death
(whether they be in your head from cardiovascular
or spoken), you can then SWAP THISFOR THAT! disease. An overwhelming
begin to replace negative 77 percent decreased chance
Use these easy trades to turn your Positive of developing heart disease.
thoughts with positive
negative thoughts into positive ones. Thought
ones. With just a little
practice, these simple swaps Negative Thought
will become second nature
This is a new challenge.
and youll soon find that
This is too hard.
surrounding yourself with Ill communicate with my
positive people only makes My boss doesnt boss to see how we can
your mission easier. When you like me. better our relationship.
share your positivity with
others and come full circle, Ill never get any Ill find different resources
youll know youve reached better at this. to learn more.
Optimism Boss status.
Blame
that make you
well or youre temptation
totally awesome.
thankful for. to dwell.
Game
When something goes WEEK 3
Indulge in a
guilty pleasure.
Start a
Determine your
go-to snap-out-
of-it phrase.
conversation with
wrong, are you more likely Persevere Dont feel guilty.
someone new.
Something that
reminds you why
to blame someone else, you started this.
or yourself? Turns out,
both are detrimental. Find a new Reach out to Share a positive
Blame happens when WEEK 4 way to get someone that message on
were in attack mode involved in your inspires you. social media.
and need an explanation. Share community.
Flash
stress today. negative. were particularly on your positive-
negative this week. thinking goals
Optimism
for next week.
Its All
in the
Hips
HAIR & MAKEUP MONICA KALRA TIGHTS BY TRUE LIFE FITNESS APPAREL
SHOT AT MANSION FITNESS, WEST HOLLYWOOD
quadriceps
stretch
Deep As you lower the top arm,
reach for the ankle of the
Breaths leg in the back. Continue
to squeeze the glutes
It is important to be able
and think of tucking the
to fully breathe through tailbone under to create
the diaphragm when a greater stretch into
performing mobility the rectus femoris that
exercises. Since the attaches into the pelvis.
muscles are connected
through the neural
system, tapping into the
parasympathetic nervous
system places the body
in a state of rest and
relaxation. Deep, slow
diaphragmatic breathing
has been proven to shut
off the sympathetic
nervous system, the
flight or fight response,
and increase the para-
sympathetic system.
gluteus
medius stretch
Bend the front leg and
begin to turn toward that
knee as you straighten the
back leg, dropping your hip
slightly. The deeper you
are able to turn and hug the
knee toward the chest, the
deeper the stretch.
adductor stretch
Keep the back leg extended
and turn completely away
from the bent leg in front.
Do your best to stay low to
the ground, and bring the
entire body inside the legs
as you press the bent leg
out toward the foot with
the elbow. Keep both heels
planted on the ground.
No Mountain
High Enough
Climbing is
a tool for me
to see my
weaknesses
and face my
At just 20 years old, Japanese inner self.
mountaineer Marin Minamiya has
scaled many of the worlds tallest
peaks, and shes not done yet.
WRITTEN BY MIKAILA KUKURUDZA
Marin first discovered a day requires Marin to because she was just a the importance of following
love for mountaineering at train intensely, wearing highschool girl, and even your dreams. In getting
just 13 years old while on a three weighted vests being attacked in her tent to achieve your dreams or
trip with some friends and (approximately 22 lbs each), by one of her sherpas. goals, there will be many
teachers from her school while she walks two hours on But instead of being a obstacles, says Marin. But
in Hong Kong. Despite her the treadmill at the highest deterrent, these obstacles no obstacle is big enough for
youth, she knew in that incline. For the hike to the only pushed her harder you not to be able to climb it.
Women
to Watch
Find out how these real women
are changing the face of fitness.
WRITTEN BY MIKAILA KUKURUDZA
Jacqueline Kasen
AGE: 32 LOCATION: Miami Beach, FL
GIG: Master Trainer SPORT: Track & Field
Jennifer Martin
AGE: 36 LOCATION: Calgary, AB
GIG: Product Marketing Specialist SPORT: Fitness Model Competitor
NATURAL HIGH: Growing up, workouts brought her national level. Jennifer
Jennifer was always active back to a positive mindset. hopes to one day make
playing baseball, baton When I find myself feeling the transition from her
twirling, dancing, and doing blue or stressed, I head to career in marketing to
gymnastics, but it wasnt the gym, says Jennifer. pursuing her passion
until five years ago after And like magic, all my for fitness full time.
hiring a personal trainer self-doubts disappear. When she isnt
that she truly fell in love After placing first in traveling with her husband
with fitness. Jennifer says the Fitness Model-Short for pleasure or traveling
for her, exercise works category and third in for work, Jennifer enjoys
Strength
in Numbers The surprising health benefits
of spending time with the girls.
WRITTEN BY CHELSEA CLARKE
ITS NO SECRET
that us ladies are everyday
Wonder Women. We spend our
mornings making sure our kids,
significant others, and oh yeah,
ourselves are organized for the
day ahead, put in a full day of
being a total boss, crush it in
the gym, yoga studio, or box,
and then come home to relish in
some meaningful family time.
But in your packed schedule,
are you missing a component
that could make you happier,
healthier, and more calm?
If youre not making time
for your girlfriends, listen
up: science has spoken, and
its telling you to find your
tribe and hold on tight.
Whether you call it your
tribe, squad, or just plain old
friendship, spending quality
time with people you love is
important for your overall
health. This particular type
of friendship, though, is
labeled as one that is built
on support, acceptance, and
encouragement; one where
you feel the confidence to let
loose, be yourself, and uncover
your authentic being. Going
through a rough breakup?
Your tribe is there to listen
and commiserate. Finally
opening that yoga studio
youve always dreamed of?
Your tribe will be first to buy
a class-pass card. Committing
to 5 a.m. bootcamp? Okay,
maybe your tribe will just
meet you after class.
+ STRONGCAMP
Vancouver Ambassadors
(and gal pals) Meghan
Burrows and Robin Ball
created a routine you can
do with a friend.
Get the workout at
strongfitnessmag.com
Efficient
OF EVERY HOUR YOU
WORK OUT SPENT ON
ANSWERING TEXT MESSAGES,
UNTANGLING HEADPHONES,
STRAIGHTENING YOUR
We know your time is precious. Heres CLOTHES, AND TALKING TO
how to make the most of it in the gym. YOUR WORKOUT BUDDIES,
ACCORDING TO A UK SURVEY.
3 Ways to Maximize
Your Gym Time
20%
just having the option
10
WORKING OUT?
7%
61%
Average minutes people spend The hottie
untangling their headphones and on the bench
next to me
earbuds per gym session, according to a
Harpers Fitness survey. Go for wireless
or straighten them before your workout. People trying 3%
to talk to me Taking the
perfect selfie
Calgary, AB Burlington, ON
SEPTEMBER 9-10, 2017 SEPTEMBER 23-24, 2017