STRONG Fitness Magazine - 2013 - 11 Nov-Dec PDF

Why wait FITNESS
for 2014? MAGAZINE
CRUSH AMAZING LEGS,

ENDLESS ENERGY &
A KILLER ATTITUDE?
YOUR WHY WE WANT

TO BE LIKE
RACHEL
GOALS DAVIS
NOW! STRENGTH
MEETS
A 90-DAY FUNCTION
MEAL PLAN ONE WORKOUT
+KICK-ASS THAT DOES IT ALL
ROUTINES
OWN
THE
HILLS
CARDIO TRAINING
THAT GETS
YOU RESULTS!
PERFORM LIKE NEVER BEFORE

5 HEALTH FIXES TO BUST A WORKOUT RUT
COVER
STORIES
33
NOVEMBER/DECEMBER 2013
WHY WE WANT TO BE LIKE
cover model Rachel Davis.
41
CRUSH YOUR GOALS NOW!
The three-month meal plan
to get it done.
BY SHOSHANA PRITZKER, RD, CDN
53
PERFORM LIKE NEVER BEFORE
Boost your health, improve
your workout.
BY GILLIAN MANDICH, BHSC,MSC
59
STRENGTH MEETS FUNCTION
Two tools for a better body.
BY TOMMY CALDWELL
67
OWN THE HILLS
Take your cardio training
to the next level.
BY SANDRA COMPTON
03 STRONGFITNESSMAG.COM November/December 2013

motivation
PRO-FILES | 29
fitness
FIT IN A FLASH | 25
Michele Letendre, the
fittest woman in Canada.
GET INSPIRED | 71
Tight for time? Work your entire upper How Tasha Wall changed
body in just 20 minutes flat. her body and mind.
PILLAR OF STRENGTH | 49 EVENT LISTINGS | 74

Build a solid midsection with these Get out there and compete.
advanced moves for the serious trainer.
WOMEN TO WATCH | 75
These real women are
TRAINER TALK | 73 rocking their sports.
Expert tips and answers to your
training questions from Coach Fatima. BACKSTAGE PASS | 77
An up-close look at this
summer’s races.
nutrition FIT LIST | 79

Our top picks in everything
FAST FUEL | 27 health and fitness.
Make mornings easier with these
speedy breakfast recipes.
COUNTDOWN TO THE
NEW YOU! | 41
Three months of meals and recipes
so you can start 2014 with a bang. health
CAN YOU SEE WHAT’S
ADJUST YOUR FOOD WRECKING YOUR
ATTITUDE | 65 WORKOUT? | 53
The healthiest foods you’re The surprising health concerns
not eating.
that could be sabotaging your
fitness efforts.
in every issue
LETTER FROM THE EDITOR | 7
LETTER FROM THE PRESIDENT | 9
CONTRIBUTORS | 11
ADVISORY BOARD | 12
YOU SAID IT | 13
THE CIRCUIT | 19
Read up on training, health,
nutrition and supplements.
GYM BEAUTY | 30
GET INTO GEAR | 31
ON THE COVER COVER MODEL RACHEL DAVIS; PHOTOGRAPHY BY PAUL BUCETA; HAIR & MAKEUP
LORI FABRIZIO USING TRESEMMÉ HAIRCARE/R.E.D. LIFESTYLE; WARDROBE MODEL’S OWN
GET STRONGER at strongfitnessmag.com
Get more
TRAINING TIPS
Your best workouts are just a click away. Log on
to get effective moves, killer workouts and expert
training advice to get the results you’re after.
Plus: Boost your flexibility and improve recovery
with a bonus post-workout stretching routine.
cover athlete Rachel Davis

Go on-set with our first-ever cover
model! Get to know Rachel Davis in
SC
our exclusive behind-the-scenes video

at her STRONG Fitness Magazine
EN
get more photoshoot and get inspired by her

BEHIND
ES
nutrition on-camera interview. Plus: Bonus cover

girl insider info: her favorite tunes,
THE
gear, sneakers, exercises and more.

information
Need a dinner idea? We’re rounding up our
nutrition experts’ favorite easy recipes for every
schedule and dietary need. Plus: Get the scoop
on cutting-edge research in sports nutrition and
get more
gear
expert answers to all of your diet-related questions.
get more
supplements Get the gear and gadgets our featured
No serious health and fit- Read up on what’s new in
ness plan is complete with- fitness supplements,
athletes, models and STRONG staffers
out the proper nutrients for from creatine to protein. can’t live without! Plus: Our Holiday
optimal function, muscle- PLUS: A guide to pre and Gift Guide! Find out which fitness toys
building, and recovery. post-workout supps! are making our wish lists.

editor’s note
If this magazine is a testament to anything, it’s

that it’s an exciting time to be an active woman. expectations traditionally placed on female athletes and
Never have there been so many opportunities for us redefining what it means — and looks like —to be fit.
to push ourselves physically and mentally — and we’re A perfect example is CrossFit competitor Michele
seizing each one of them, unafraid to get dirty, sweaty Letendre, whose profile is on page 29. The 5’1”
or even injured. We’re charging, head on, into contact athlete’s stats include a max deadlift of 305 lbs —
sports, marathons, Olympic lifting and adventure almost three times my heaviest lift.
races—leaving the days of low-calorie diets and
But what I find encouraging about women’s presence in
aerobicizing in our dust.
fitness today, is that we’re not threatened by each other’s
As we continue to break new ground in fitness, there accomplishments. We celebrate and encourage one
seems to be a shift in our collective mindset: For many another to lift heavier, go harder, be better.
of us, the goal of exercise is no longer to be as slender
When I need a dose of motivation, I just look around the
as the model on the runway, but rather, to be as strong
gym floor and I am exhilarated by the woman snatching
as the athlete on the podium.
a 30-lb kettlebell over her head like a champ. It doesn’t
Just look at the sport of CrossFit, where women have make me doubt myself —it makes me push myself. And I
exploded onto the scene, exceeding boundaries and hope, when you picked up this inaugural issue of STRONG,

What makes me feel strong?
“I love doing powerful, full-body
movements like heavy deadlifts and
kettlebell snatches, that take every
ounce of strength and focus. When
I’ve finished the set, I really believe
that I am strong. But the first time I
tried flipping a tractor tire, over and
over again, and was successful, it was
unreal. It made me feel superhuman.”
MY TOP 5
that it made you feel the same way. Because it’s women like
Michele, and all the incredible athletes you’ll find in our pages
— and even the woman next to you in the gym – that have
proved that no matter what “strong” means to you, you I NEVER GO A GYM DAY WITHOUT
can achieve it. THESE WORKOUT MUST HAVES:
I feel privileged, and humbled, to be a part of the fitness Genuine Health BlenderBottle Shaker
revolution. I can’t wait to see where we go from here. Greens + Organic to cup for protein on the go
alkaline my body Versa Gripps Straps
Stay STRONG, FLIP TO
K_\Yurbuds Ironman (in Professional Pink)
Kirstyn Brown pg59 Series Armband to
keep my tunes close
for a few extra reps.
For an amazing
Editor-in-Chief and unique Starbucks Grande
kettlebell routine
programmed by
Bold to get me going
Tommy Caldwell, in the morning
CEO of Hybrid
Training Systems.
November/December 2013 STRONGFITNESSMAG.COM 08

from the president
EVOLVE Over the course of my career as a photographer, I’ve shot just about every kind of shape, size and body
type there is. But when I started shooting fitness almost a decade ago, I knew I had found my
niche. There was something gratifying about photographing a person in possibly her proudest
moment — whether it was a fitness model, a competitor, or a mom who had reached her goal weight
— and translating it into an inspiring image.
I’ve interacted with thousands of models and athletes and while I wouldn’t say I’ve seen it all,
I’ve definitely seen a lot. I’ve watched so many trends come and go, from exercise styles and fitness
crazes, to fad diets and fashion trends (remember tear-away pants?)
But what I saw happening in the last few years was beyond just another trend. It was a revolution.
Through the lens, I watched fitness evolve into something extraordinary, particularly women’s
fitness: It was becoming grittier, stronger, and harder than ever before. I had to capture it.
I started to experiment with new looks, tossing out the industry standard of big smiles and the
“pretty” esthetic, and going for what hardcore training really looks like: messy hair, real sweat
and expressions of determination. These shots — raw files in black and white — and athletes,
motivated me to create this magazine.
As you flip through the pages of STRONG, I hope you find a voice that speaks to you, that
understands you,and that inspires you — just as you have inspired me all these years.
Sincerely,
Paul Buceta
Founder & President

masthead
Paul & Marc Megna,
November 2011
FOUNDER & PRESIDENT

Paul Buceta
PUBLISHER
Kevin Detto
EDITOR-IN-CHIEF
Kirstyn Brown
Paul & Monica Brant,
July 2009
Paul, Bella Falconi & CREATIVE DIRECTOR
Lori Fabrizio, June 2013 Erin Lutz
DESIGNER
Jacqueline Megaw
COPY EDITOR
Chelsea Clarke
ONLINE MEDIA
Robyn Balliet
CHIEF FINANCIAL OFFICER
Kim Gunther
TEAM BLESSED BODIES, CUBA, JANUARY 2013
ADVERTISING SALES
Paul at the WBFF, Kevin Detto
September 2009 kdetto@strongfitnessmag.com
416-804-3616
LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
CONTRIBUTORS
Tiffani Bachus, Charmaine Broughton,
Tommy Caldwell, Rita Catolino, Marissa
PAUL & THE LATE Clemence, Sandra Compton, Jessica Culver,
ROBERT KENNEDY,
JULY 2009 Marie-Lyssa Dormeus, Lori Fabrizio, Lori Harder,
Dwayne Jackson, Igor Klibanov, Fatima Leite
Kusch, Erin Macdonald, Linda Malone,
In Studio, November 2011 Gillian Mandich, Valeria Nova, Alex Possamai,
Shoshana Pritzker, Alexandra Smith
SPECIAL THANKS
Xtreme Couture Gym, Tri-Fitness Challenge,
Ryan Keaveney, Dave Laus, Nichelle Laus,
WYNN Fitness Clubs Mississauga, Tough Mudder,
Leslie Lewis Sword, Erica Willick
Paul with Rachel Davis, 2012

DISTRIBUTION
Disticor Magazine Distribution Services
Office 905-619-6565
PAUL & ARNOLD
SCHWARZENEGGER,
APRIL 2012

contributors
TOMMY CALDWELL, SHOSHANA PRITZKER,

FOUNDER, HYBRID FITNESS RD, CDN
CENTRES
“Countdown to a New
“Rock Your Body,” page You,” page 41. Founder of
59. Former pro kickboxer and online nutrition counseling
rugby athlete-turned-coach, practice Nutrition by
Tommy holds qualifications Shoshana, this Long Island-
in strength and conditioning, based dietician specializes in
sports psychology, and weight loss, sports nutrition,
nutrition. He is also the creator and recipe development.
of the Journal of Human
Performance.
GILLIAN MANDICH
Ambassador of Wellness TIFFANI BACHUS, RD
“Fast Fuel,” page 27.
JESSICA CULVER,
JOURNALIST
When she’s not studying for her PhD in Health A dietician, trainer and fitness “The Circuit/ Fitness,”
model, Tiffani is a triple page 20. A competive
and Rehabilitation Science (specializing in Health threat. She makes regular powerlifter and fitness
Promotion), Gillian is co-host of the popular pod- TV appearances as a fitness blogger, Jessica is building
cast “Holistic Health Diary”, as well as a certified expert as well as co-founded her career by combining her
GILLIAN & TOMMY PHOTOS LIANA LOUZON SANDRA PHOTO STONE PHOTOGRAPHY TIFFANY PHOTO JAMES PATRICK
URockGirl.com, an online journalism education with her
yoga teacher. “I am on a mission to help people source of nutrition programs love of lifting insanely heavy
live better in their bodies,” says the author of our and recipes for active women. things. She also recently
health feature “Can You See What’s Wrecking Your released an ebook on training:
Get Strong, Look Hot.
Workout?” (page 53). Her work has appeared in
several national magazines, as well as peer-
reviewed journals. This yogi may look like a Zen
goddess but when it comes to training, she’s a blonde
beast. A CrossFit and Olympic lifting enthusiast,
Gillian also does kickboxing, plays soccer, and
recently competed in the Iron Girl triathlon.
“MY SMILE
IS MY DWAYNE JACKSON, PHD SANDRA COMPTON
FITNESS & LIFESTYLE
GREATEST “The Circuit/
Supplements,” pg 22.
COACH
STRENGTH. Having published more than

400 articles in reputable
“Uphill Battle,” page 67.
Bootcamp instructor and
The science geek in me bodybuilding mags, Dwayne founder of Coach Compton
has a rep as being a supple- Fitness, Sandra draws on her
knows it boosts my ments guru. He hails from the own personal experiences
immune system, releases University of Western Ontario with weight loss to help clients
endorphins and serotonin, where he is a medical school reach their goals and lead
professor. healthier lives.
and decreases stress.”

FITNESS
Brad Kohler
Owner and head trainer at CrossFit
Optimum Performance, Vancouver, BC
Cathy Savage ADVISORY
Competition prep coach and owner of
Cathy Savage Fitness, online nutrition
and training program; founder of
BOARD
Camp Savage
James Ho, DC, BHSc
Emily Pantaleo, BSc, Bed Chiropractor at Athlete’s Care Sports
Certified personal trainer and fitness Medicine Centres, Toronto; active
instructor; fitness model release techniques (ART) provider;
consultant to recreational and
Fatima Leite Kusch professional athletes
Award-winning competition coach;
certified sports nutrition advisor;
certified personal trainer; founder of SUPPLEMENTS
Team Blessed Bodies and FitnessPrint Dwayne Jackson, PhD
Associate professor and director
of the A.C. Burton Laboratory for
MIND & BODY Vascular Research, Department
Zain Saraswati Jamal of Medical Biophysics at the
Certified holistic sports nutritionist; University of Western Ontario
yoga teacher; personal coach; founder
of yoga, fitness and lifestyle blog, Eve
Post Apple
Linda Malone, BSc, E-RYT 500
Founder and director of Iam Yoga
Inc., Toronto; Lululemon Brand
Ambassador
HEALTH
Tips & More From Joelene Huber, MSc(A), PhD, MD
Pediatrician; staff physician at St.
Our Panel of Experts

Michael’s Hospital Toronto; assistant
professor, Faculty of Medicine at the
University of Toronto; founder of
uberhealthykids.com
LINDA MALONE, BSC, E-RYT 500
FOUNDER AND DIRECTOR, IAM YOGA INC.,
TORONTO; LULULEMON BRAND AMBASSADOR
NUTRITION
Emily Baker, RD, CSSD
You Asked: Is it okay to Nutrition communications manager;
dietician and nutrition consultant for
practice yoga on the same VIDA fitness locations, Washington,
day as an intense workout? DC; sports nutritionist for professional
and Olympic athletes
Answer: “Yes. Yoga is about cultivating and
restoring balance mentally, emotionally and physically. SPORTS MEDICINE
It is also a very effective way to create balanced Brad Baldwin, BA, DC
strength around your joints, to prevent injury, increase Chiropractor at Bayview Chiropractic
balance, to lengthen and sculpt muscle fibres, improve Health Centre, Toronto; certified
digestion, regulate your nervous system and last but contemporary acupunturist;
not least, to carve out a little quiet space in your day. trained in using active release
techniques (ART)
All of these benefits are an amazing complement to
your other physical activities.”
EXPERT ADVICE
“Yoga is, for me, fundamentally about learning to be comfortable with what makes you uncomfortable. If
you learn to do this on a very basic level — on your mat — it becomes exponentially easier to apply this
philosophy in the rest of your life. So each day, I make time to sit, to practice asana (a seated position),
even if only for 15 minutes. Especially on the days it feels the hardest for me to make that time.”

yousaidit
YOUR REACTIONS
PINTEREST.COM/STRONGMAG TO STRONG:
our favorite
pins
Carmelia said...
“The ripple effect of this project
will cause tidal waves across the
fitness industry. Paul Buceta
and his team are going to high-
light and showcase women’s
fitness like never before.
Congratulations on seizing and
creating opportunity in a time
where others are imploding.
It’s clear from how many people
are already anticipating great-
ness and wanting to be part of
STRONG, it will fill a need for
so many women. I’m looking
forward to the first issue.”
Theresa said...
I want to see
STRONG dominate!
Robyn said...
“Exactly what the industry
needs. Paul Buceta fitness
models, strong women and
those in need of this thank you
everywhere. Get Excited!”
Colleen said...
“Wow! So exciting.
Congratulations
Paul and your team...
everything you touch
turns to gold!”
Gillian said...
my strong
“Women are STRONG!! A
publication that showcases
women’s athletic achieve-
ments as well as celebrates,
moment
encourages, and inspires is
absolutely needed and I’m so
looking forward to STRONG
Fitness Magazine’s debut!”
ALL PHOTOS FROM PINTREST.COM
We want to see your STRONG! Snap a Amy said...

photo of your strongest moments, whether You had me at
it’s on stage, in the gym, or on the track. Your STRONG!
strength is what you want it to be! Post Thank you for your
your pics with the hashtag #mySTRONG. continued support.

E X P E R I E N C E
ET CONNECTE
IN VIVID DIGITAL
ON ALL YOUR DEVICES
THOSE WHO SAY
“THE SKY’S THE LIMIT”
HAVE NEVER ATTEMPTED
TO REACH PAST IT.

pure
ADRENALINE
UL BUCETA
S PHOTOS PA
RA ANDREW
MODEL TA
“IN OUR SOCIETY, THE WOMEN
WHO BREAK DOWN BARRIERS ARE
THOSE WHO IGNORE LIMITS.”
- ARNOLD SCHWARZENEGGER

the
CIRCUIT
TRANSFORMATION
COMPLETE
As if you needed another reason to get your sweat on,
but here’s one for good measure. Recent human and animal
studies out of Sweden found that regular bouts of exercise can
transform white fat tissue (fat stored from excess calories)
into body-benefiting brown fat, the type that creates body heat
by burning calories. Researchers found intense exercise had a
“browning” effect on fat in men that cycled for 12 weeks, as well
as mice that ran on an exercise wheel for 11 days. Researchers
said the healthier fat was more metabolically active than the fat
stored from sedentary behavior.
BOOST YOUR HEART RATE WITH

SPEED SKATERS. ADD THIS
THIGH-TONING TECHNIQUE TO
YOUR ROUTINE BETWEEN SETS
TO BLAST EXTRA CALORIES.
SFM
More moves like these
at strongfitnessmag.com

the CIRCUIT FITNESS
Head
Strong
Your training regime University found that
not only strengthens your when mice were allowed
body, it may toughen up to exercise regularly, they
your brain too, making experienced less anxiety
it more resilient to when suddenly exposed
stress, according to new to cold water than their
research published in the sedentary counterparts.
Journal of Neuroscience. The fitter mice showed an
Researchers at Princeton increase in the inhibitory
neurones that deactivate
excitement in an area of
the brain that regulates
anxiety (known as the
ventral hippocampus).
Cheap
kicks YOU CAN KEEP YOUR
SNEAKER COSTS AS LOW
AS YOUR RACE TIME.
5.5
Taking up running?
Save your cash and skip buying
the latest high-tech footwear,
suggests a study published in the
British Journal of Sports Medicine.
PERCENT BY WHICH ATHLETIC PERFORMANCE
Researchers followed 927 IMPROVED WHEN CYCLISTS CONSUMED A SPORTS
healthy novice runners with DRINK CONTAINING BETAINE—A NUTRIENT FOUND IN
BEETS, ACCORDING TO A STUDY PUBLISHED IN THE
varying degrees of foot pronation JOURNAL OF INTERNATIONAL SOCIETY OF SPORTS
(when the foot rolls inwards on NUTRITION SCIENTISTS IN THE UK RECENTLY FOUND
impact) for one year. All runners THAT NITRATES IN BEET JUICE LOWER BLOOD PRES-
SURE, POTENTIALLY BOOSTING PERFORMANCE BY
wore the same neutral running IMPROVING BLOOD FLOW AND OXYGEN CONSUMP-
shoes, but risk of injury in TION DURING EXERCISE. EATING TWO SMALL BEETS
BEFORE YOUR NEXT RACE COULD SLASH SECONDS
runners that over-pronate FROM YOUR FINISH TIME. A STUDY FROM ST. LOUIS
was no higher than those UNIVERSITY FOUND WHEN FIT MEN AND WOMEN
with normal foot pronation. CONSUMED 200 GRAMS OF BAKED BEETS 75 MINUTES
BEFORE EXERCISE THEIR RUNNING IMPROVED
Bigger risks of injuries include PERFORMANCE BY ABOUT THREE PERCENT.
being overweight, training
volume and old injuries. SFM Get more fitness info at strongfitnessmag.com

the CIRCUIT FUEL
BILLION
GLUTEN-FREE FOODS ARE EXPECTED TO GROW INTO A
$6 BILLION INDUSTRY BY THE YEAR 2017, ACCORDING TO
Elite
RESEARCHERS FROM THE UNIVERSITY OF NEBRASKA. BUT GOOD
NEWS FOR CELIACS AND NON-WHEAT EATERS: NEW TECHNOLOGIES
ARE AIMING TO IMPROVE THE TASTE AND NUTRIENT-QUALITY OF
GLUTEN-FREE PRODUCTS TO MEET CONSUMERS’ DEMANDS.
without
Adding a tablespoon meat?
Did you know?
of crushed egg shells

to coffee grinds before
brewing removes Score one for
the bitterness vegetarian athletes.
Recent research presented
from your at the 2013 Institute of
cuppa joe. Food Technologists Annual
How to: Rinse Meeting & Expo suggests
empty shells and a meatless diet won’t make
leave them out to you any less competitive
dry. Pulse in a food than your omnivorous coun-
processor until fine.
Store in a glass jar terparts—if you’re smart
until ready to use. about it. The data, compiled
by Australian researcher
Dilip Ghosh, Ph.D, found
that a plant-based diet can
be just as effective as one
that includes animal protein,
provided the athlete makes
sure to get the required daily
nutrients from alternative
BREAKFAST sources. Ghosh notes that
BENEFITS
Eating a nutritious meal
athletes should aim for a
macronutrient ratio of 45-
in the morning not only 65 percent carbohydrates,
fuels your day, it may also 20-35 percent fat and 10-35
help protect your heart,
suggests a 16-year study
percent protein, and be es-
in a recent issue of the pecially aware of sources of
journal Circulation. The vital micronutrients such as
Harvard study of more
than 26, 000 male health iron, creatine, zinc, calcium
PHOTOS SHUTTERSTOCK.COM
professionals found that and vitamins B12 and D, as

breakfast skippers had
a 27 percent greater risk they can be trickier to obtain
of heart attack or death from a vegetarian diet.
from heart disease
than those who reported
eating in the a.m.

the CIRCUIT SUPPLEMENTS
Considering creatine?
This amino acid is one the most researched and scientifically
supported supplements available today and can be as safe and
effective for women as it is for men. After all, a woman’s body
utilizes creatine the same way as a man’s during training. A large
body of research has shown that regular creatine monohydrate
use increases strength, power, and endurance. Since creatine is
naturally occurring in animal protein, creatine could be especially
beneficial to athletes that limit or avoid meat in their diets.
Take it for a test drive:

Only choose high quality products. Tip: Go
for German or North American-made brands.
77
Consume three to five gram mixed in water, a
shake or a smoothie.
Start with the lowest dose and gradually
increase dosage to five grams over a few weeks
to help avoid the risk of bloating.
You may experience a slight weight gain of 0.5
to two pounds, due to increased hydration.
For best results, use creatine in addition to
a high-quality diet and consistent exercise
program for up to six weeks. Check with your
MD before starting creatine.
PERCENTAGE OF THE GENERAL POPULATION

DEFICIENT IN VITAMIN D.
PHOTOS SHUTTERSTOCK.COM TEXT BY DWAYNE JACKSON N. JACKSON, PH.D
Know Your CDE’s

Research has shown that VITAMIN D sun exposure is the best fatigue. Vitamins C
athletes are susceptible to In basic terms, vitamin bet for hitting your daily and E work as powerful
vitamin deficiencies caused D is essential for D quota, but if you’re antioxidants in the
calcium metabolism protecting your skin body. These antioxidant
by imbalanced diets, espe-
and absorption. It also from harmful UV rays properties help buffer
cially when combined with plays significant roles (wise move), you may free radicals and oxida-
heavy training. If you’re lax in regulating inflam- not be getting enough. tive stress to minimize
with your vitamin intake, you mation and immunity, cellular damage. For
may want to consider the as well as numerous VITAMINS C AND E example, it has been
current research on these genes in the body. Studies have shown shown that vitamin C’s
three powerhouses, then In skeletal muscle, it that exercise promotes antioxidant effects can
seek out the proper dietary has been shown that increased free radical boost the production of
sources, or talk to your doc vitamin D is important production, which can nitric oxide during
about supplementation: for calcium regulation, alter the function of exercise, which pro-
protein synthesis and many cells and lead to motes blood flow and
muscle growth. A bit of muscle cell damage and nutrient delivery.
SFM Get more supplement info at strongfitnessmag.com

the CIRCUIT HEALTH
THIRTY
Night owls beware:
too many sleepless nights
could be harmful Years of night-shift
to your health. work that was linked
to twice the risk of
developing breast
cancer, according to a
recent Canadian study.
Working nights? Don’t
panic. There was no
indication that women
who had worked nights
for less than 30 years
had upped their risk.
CHARITY
WORKOUT
HAVE SOME SPARE TIME?
VOLUNTEER TO A GOOD CAUSE
AND YOU’LL REAP THE BENEFITS
OF IMPROVING YOUR WELLBEING.
RESEARCH SHOWS 76 PERCENT OF
AMERICAN VOLUNTEERS REPORTED
FEELING PHYSICALLY HEALTHIER,
WHILE 78 PERCENT REPORTED
REDUCED STRESS LEVELS,
COMPARED TO NON-DO-GOODERS.
Nighthawk Hazards
Forget how fit you are. If you’re regularly burning the midnight
oil, you could still be at risk for unhealthy weight gain, suggests
Healthier
research published in the July 2013 issue of the journal SLEEP.
The study of more than 200 healthy adults found that those who
crashed from 4 a.m. to 8 a.m. five nights in a row gained
more weight than individuals who hit the hay by 10 pm and Ever
got 10 hours of shuteye. The sleep-deprived group showed an
increase in caloric intake due to extra meals from late-night dining. After
SFM Get more health tips at strongfitnessmag.com
New research from the
45
Brigham Young University
reports the happier the
PERCENTAGE OF CHRONIC marriage, the healthier
the couple. The 20-year
JOINT OR BACK PAIN SUFFERERS study tracking more than
1,600 married individuals
THAT ALSO TESTED HIGH found that happier couples
inspired improved habits
FOR COMMON ANXIETY in each other, such as
drinking less, sleeping
better and making regular
DISORDERS IN A 2013 STUDY. doctor’s appointments.

the CIRCUIT OWN IT A favorite among functional fitness enthusiasts,
FINE TUNE YOUR… the overhead squat demands incredible core
Overhead Squat strength and flawless form to master. Apply

these expert tips to score the perfect technique.
4. Engage your core to

YOUR EXPERT: ensure stability. Send
your hips back and down
Alex Possamai is the owner of into the squat. Keep your
CrossFit Bolton and CrossFit chest forward and lifted
Mississauga in Ontario, Canada. and maintain an arch in
the lumbar spine.
1. Set your stance for a
squat. Make sure your 5. At the bottom of the
weight is in your heels and movement, check that
feet are under your shoul- your heels are down, thigh
ders with toes pointed out bones are in line with your
slightly. Hips and knees feet (not rolling inward),
are extended. and hip crease
is below the kneecap.
2. Grasp the barbell with a
very wide, overhand grip 6. Press through the heels to
and raise it overhead. Be- move back into the stand-
ginners may want to start ing position in a controlled
with no weight on the bar. motion, keeping the core
Tip: The barbell should be tight.
eight to 10 inches above 7. Aim to repeat the
your head. If not, widen movement for 15 reps
your grip slightly. with perfect form. If you
3. Activate the shoulders by break form, lower the
shrugging them toward weight or practice with an
your ears and lock your unweighted barbell.
elbows. This form should
be maintained throughout
FIND MORE TIPS AT
the entire movement. SFM STRONGFITNESSMAG.COM
MIX YOUR OWN

SPORTS DRINK Does Your
Skip the processed sugars and sketchy ingredients
of some commercial sports drinks. Get hydrated
Technique
and energized with this all-natural DIY concoction.
Homemade Berry Pass the Test?

Sports Drink Before you master the overhead squat, you need
MAKES 4 SERVINGS to perfect the basics. Check your technique with
Nutrients per 1. Boil water and steep
this test from CrossFit box owner Alex Possamai.
4 cups water
serving (1 cup):
1 bag berry-flavored tea for at least 30 Stand with your toes touching a wall and your
Calories: 40, minutes. Chill. arms raised straight upwards. Place a 10-inch
Fat: 0 g, herbal tea
Carbohydrates: 10 g, 2. When ready to bench, chair or box behind you.
Potassium: 80 mg,
½ cup fresh beet or
orange juice (if you have prepare, add juice, Descend into a squat until your butt touches
MODEL LEAH KANDO
Sodium: 134 mg
a juice, fresh is best) honey and salt to the object gently, then return to standing, while
chilled tea. Shake or keeping your arms extended the whole time.
2 tbsp unpasteurized stir well. Use within
liquid honey two days of preparing. Try to complete 10 reps without breaking form.
¼ tsp sea salt Yields 4 to 5 cups. No sweat? Congrats! You’ve got a solid squat.

FIT IN A FLASH
in
ne
20
do
it
et
G
Minutes
Upper-Body
Blaster
Hit multiple muscles in a hurry with this
time-saving chest and arms routine.
WORKOUT BY RITA CATOLINO, COACH AND TRAINER
PHOTOGRAPHY BY PAUL BUCETA
Your workout shouldn’t suffer just

because you’re crunched for time. By
combining compound and isolation move-
ments into a speedy circuit, you can still
build functional strength while sculpting
a buff upper bod in less than 30 minutes.
HOW TO DO IT:
Perform one set of each MUSCLES USED: PECTORALIS MAJOR,
ANTERIOR DELTOIDS, TRICEPS AND BICEPS
exercise in succession,
CALORIES BURNED: 300*
resting for 10 seconds
TIMES PER WEEK: 2-3
between sets. When
EQUIPMENT NEEDED: BENCH, OLYMPIC BAR
you’ve completed all STABILITY BAR, 1-2 SETS OF DUMBBELLS
the exercises, rest
for one full minute,
then start again from
the top. Repeat for a 1
total of three rounds.
Advanced trainers:
CORNER PRESS
REPS: 10 PER SIDE
aim for four rounds.
Set Up: Place Action: Engage
one end of an your core and
RECOVERY: Olympic bar in press the bar
Foam rolling is an ef- a corner. Load upwards and out
fective way of relieving the other end at a 45-degree
with plates angle, using
muscle soreness from
of moderate your chest and
a killer workout. Try weight. Stand shoulders. Do
rolling for five minutes with feet wider not use your legs
prior to the workout to than shoulder- for momentum.
break up fascia and in- width apart, Complete all
crease range of motion keeping a slight reps before
bend in the switching sides.
through movements.
knees and hold
Repeat post workout to the loaded end in
relieve DOMS (delayed one had in front
onset muscle soreness). of your right
shoulder.
*BASED ON 150 POUND WOMEN

TRAINER TIP
“I like to end this workout with another killer set of
2 push-ups to challenge my muscles when they are
BENCH PUSH-UPS depleted. Try to squeeze out the same number of reps at
the end as you did at the beginning. Burn baby burn!”
REPS: AS MANY AS POSSIBLE
Set Up: Get Action: Lower
into an upright for two seconds
plank position into a push-up,
with your hands then hold for two
on a bench and seconds at the
feet on the floor, bottom before
straight out pushing back
behind you. up to the start
position.
5
ONE-HANDED
TRICEP PUSH-UP
REPS: 20 PER SIDE
Set Up: Lie on your left side. Action: Push your upper
Place your right palm flat on body upward, focusing on
the floor, making a 90-degree using your tricep muscle,
angle with your arm. Place then lower back down
your left hand on the floor in using control.
front of you, or on your right
3 shoulder for balance .
WEIGHTED BURPEE
WITH BICEP CURL
REPS: 12
Set Up: Holding Action: Jump your
dumbbells, get into feet in towards
an upright plank your chest (b),
position (a). You then jump up into
may wish to use the air. Once in the
lighter dumbbells. standing position,
immediately curl
the dumbbells
towards your
shoulders (c), then a. b. c.
jump back down
into upright plank.
6
BICEP 21s
a. REPS: 21
Set Up: Stand holding a dumbbell in each hand, arms
extended downwards with palms facing forward (a).
Action: Curl the dumbbells to a halfway point (b) and
lower. Repeat for seven reps. Without resting, curl the
dumbbells from the halfway point to your shoulders
(c) and lower. Repeat for seven reps. Again without
resting, perform full curls, from the start position to
your shoulders, and lower. Repeat for seven reps.
b.
7
a.
STABILITY BALL
MAKEUP & HAIR VALERIA NOVA
CHEST FLY
REPS: HEAVY: 8-10 MODERATE: 12-15
Set Up: Place Action: Keeping
a stability ball your arms
4 NEUTRAL-GRIP under your upper straight (but
UNILATERAL b. back and plant not locked)
your feet firmly throughout the
DUMBBELL PRESS into the ground. movement, lower
REPS: 10 PER SIDE Hold a pair of the dumbbells
MODEL EDITH WERBEL
Set Up: Stand Action: Press the dumbbells with to the sides until
holding dumbbells weight up, one palms facing each they are at chest
c. at shoulder height arm at a time, other and arms height (b). Press
with a neutral grip alternating sides extended above back up to the
(palms facing). after each rep. your chest (a). start position.

QUICK EATS
Fast Fuel
These speedy day-starters put premium
gas in your tank so you can rock your day.
We snagged these quick and delicious recipes
from registered dieticians, Tiffani Bachus and Erin
MacDonald. Find morning meal solutions like these
in their 50 Healthy Ways To Make Breakfast Rock!,
available this fall! Check out urockgirl.com for details.
PB&J YOGURT PARFAIT

PREP TIME: 10 MINUTES JEJ7BJ?C;0'&C?DKJ;I
MAKES 1 SERVING
½ tbsp natural peanut 1. In a small bowl, combine

butter (or almond butter) yogurt, nut butter,
vanilla and cinnamon.
½ cup *strawberry chia
jam (see recipe) 2. Place ½ of the jam in the
bottom of a glass. Add
½ cup nonfat plain yogurt
half the yogurt mixture.
GREEN
½ tsp vanilla extract Continue to alternate GODDESS
3 dashes cinnamon layers of jam and yogurt. SMOOTHIE
PREP TIME: 10 MINUTES
Nutrients per serving: JEJ7BJ?C;0'&C?DKJ;I
Calories: 312, Fat: 14 g, MAKES 2 SERVINGS
Carbohydrates: 40 g,
Fiber: 15 g, Protein: 13 g
1 cup unsweetened rice milk
1 cup spinach Vegan or
Double or triple lactose
the jam recipe
1 cup kale intolerant?
½ cup frozen pineapple BLEND UP THIS
and store in chunks DAIRY-FREE
the fridge for ½ cup frozen mango NUTRIENT POWER-
1. Place all ingredients, HOUSE AND TAKE
up to one week. 1 apple, cored except ice cubes, in IT TO GO.
½ lime, juiced a blender, and blend
1 scoop plant-based until combined. Add ice
protein powder cubes and blend again
until smooth. Serve.
Ice cubes
Nutrients per serving:
Calories: 261, Fat: 1.5 g,
Fiber: 8.5 g, Protein: 16 g
STRAWBERRY CHIA JAM

PREP TIME: 10 MINUTES ~C>C0;C8<4)!7>DAB <8=DC4B~H84;3B¡2D?
1 cup frozen (thawed) 1. Place the strawberries in a food Nutrients per serving 2 tbsp:
organic strawberries processor and puree. Calories: 51, Fat: 2.5 g,
2 tbsp chia seeds 2. Remove to a bowl and stir in chia Carbohydrates: 7 g,
seeds and honey. Let set at least Fiber: 3.5 g, Protein: 1 g
1 tsp honey two hours before serving.

PRO-FILES
Stats
AGE: 27
HOMETOWN: MONTREAL, QC
True HEIGHT: 5’1”

WEIGHT: 133
GIG: CROSSFIT ATHLETE AND TRAINER
TOP MOVES: SNATCH, MUSCLE-UP
HEAVIEST DEADLIFT: 305 LB
North FOLLOW: @MICHELELETENDRE
Strong
Get to know Michele
Letendre, the fittest
woman in Canada.
PHOTOGRAPHY BY MARIE-LYSSA DORMEUS
Michele Letendre grabbed our attention

(and hearts) at this summer’s CrossFit
Games in Southern California. The
former competitive swimmer dominated
The Pool workout, her first event win in
her three visits to the Games, and landed
the 13th position overall, making her
the top-ranking female Canadian.
HOW SHE GOT HER START:

In 2009, she applied
to receptionist jobs at niques in her training,
local gyms in hopes of that helped propel her
eventually becoming to glory at the Games.
a personal trainer.
She was picked up HOW SHE FUELS:
by a CrossFit box in Like many CrossFit-
Montreal, where she ters, Michele follows
got her first taste of a strict Paleo diet
the sport. By 2010, (no dairy, grains or
she was competing legumes) and eats six
at the Regional level. times a day. Her meals
“CrossFit has made me consist of lean protein
a better, more patient, like eggs, poultry or
more aware person. fish, with a helping of
Every day I learn some- veggies. For snacks,
thing about myself I she typically goes for
didn’t know before.” the convenience of
a protein shake by
WHY SHE’S THE BEST: her sponsor, Beyond
When she’s not Yourself Nutrition.
working as a CrossFit
instructor, she’s in full GOALS FOR 2014:
beast mode, training Michele already has
up to two times a day. her sights set on next
This year, she prepared year’s Games, but f
for competition by or her, winning isn’t
including new agility everything. “My big-
drills and running tech- gest goal is to make it
Her advice: CrossFit can be an intimidating sport, but she encourages
back to the Games and women to give it a shot. “Research CrossFit boxes in your area, most of
have as much fun as I them offer free trials. If you have any concerns, express them to a gym
did last year.” owner or coach. The important thing is to feel comfortable.”
SFM Find more inspiring athletes at strongfitnessmag.com

GYM BEAUTY
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Lif e
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Foolproof your workout with these
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SFM AT STRONGFITNESSMAG.COM
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cover athlete
“I CHANNEL
MY AGGRESSION
AND BRING IT
TO THE GYM.”

the
Real
GIRL
SHE’S SUCCESSFUL,
STUNNING, AND HAS THE
BEST LEGS IN THE BIZ,
BUT RACHEL DAVIS MAY
BE THE MOST HUMBLE
WOMAN IN FITNESS.
BY KIRSTYN BROWN, EDITOR IN CHIEF

“I lift, push and pull
until I can’t anymore.”
“
I FIGHT AND
WORK FOR
EVERY REP.
W hen Rachel Davis

arrives for her photo
shoot, the energy on
set changes instantly.
Her excitement is
evident – her grin
ear-to-ear, framed by
bouncing, girlish ring-
lets – and it’s conta-
gious. At 25 years old,
her youthful beauty
makes her appear
younger than her age,
but her physique is
unmistakably one of a
woman who knows the
meaning of hard work.

She steps in front of the
camera and in the blink “NINE TIMES
of an eye, transforms OUT OF 10,
from girl-next-door
into a girl I wouldn’t
I’M IN A
want to mess with. She GREAT MOOD.”
stares down the lens
with unbreakable focus,
and moves in and out of
poses with an ease that
comes only with experi-
ence. Today, she has
brought her A-game:
sculpted, yet feminine
shoulders, a beautifully
defined midsection,
and her signature trait:
solid, quad-popping
legs that would make
a racehorse envious.
One would never guess
that the former figure
competitor, now one of
the top fitness models
in Canada, had just SFM: How did you Do you have a strong SFM: What does
recovered from a brutal get into fitness? support system your nutrition plan
bout of bronchitis that RD: When I was 17, I went around you? look like now?
sidelined her from her to my boyfriend’s (now RD: My diet is a lot more
training for two weeks. fiancé) first bodybuilding Absolutely. My family flexible. My prep diet
At the end of the
day, we call it a wrap
show and I saw the girls and friends understand used to be just egg whites,
come out on stage. I loved oatmeal, chicken, broccoli.
and I sit down with the way they looked. Their
fitness is a part of me, Now, my nutrition coach
Rachel to chat about her bodies were so fit but still and that’s so important. Layne Norton gives me a
journey from a self-
conscious teen who hid
feminine. They had abs At the beginning they ratio of macronutrients to
aim for and I choose what
and definition in places
her naturally muscular I didn’t know existed. That didn’t know how to I eat within those num-
thighs, to the woman
gracing our first cover:
really inspired me and I take it and it was much bers. I used to struggle to
knew that’s what I wanted maintain balance between
a positive role model to look like. And I thought harder. For my very shoots, shows and life. But
with a successful career,
and about to wed her
I could. first show I was living at this approach to nutrition
helps keeps me sane.
high school sweetheart. home and my parents
Needless to say, she’s SFM: What training bought Ritz crackers,
loving life. But she’s style works for you? SFM: How has that
never forgotten where RD: Typically my training
which I loved. I asked affected your life?
“
she came from. consists of mainly isola- them not to buy them, RD: Oh my Gosh, I love
tion exercises, with plyo- but without fail, they’d my life now because it’s
so much easier. When you
metric and high intensity
FITNESS IS interval training. But I’m

thinking of dipping into
end up in the cupboard.
But after they saw that
get so committed to this
you think you have to do
A BIG PART the CrossFit scene just for

a change. this was the direction
I wanted to go with my
whatever it takes to get to
a certain place, physically.
You feel like you have to
OF ME. BUT SFM: How has fitness

changed since then,
life, they got on board do an hour and a half of
cardio a day, and an hour
IT’S NOT in your opinion?

and they don’t buy Ritz
crackers anymore.
of weights, and go to your
job. Then you go to bed,
ALL OF ME.
RD: These days, a lot more wake up, and do it all
women are looking to get again. It takes over your
really fit. I think they are life. Certain people can do
more inspired to train and it and props to them. But
learn about nutrition than fitness is a big part of me.
ever before. Not all of me.

SFM: You seem so
down to earth. How
do you stay so real What does “strong”
in such a demanding mean to you?
industry?
RD: Everyone always To me, being strong is to
tells me that and I re- be strong willed. That goes
ally appreciate hearing
it. I’ve definitely felt the
for staying fit and knowing
pressures of the fitness you can’t always have cake
industry. When there are
so many people always
when you want it. But it
pumping your tires, telling applies to most things in life,
you how amazing you are, like money and relationships.
it’s okay to accept it, but
you don’t have to let it go Having will power is having
to your head. That’s just strength. That’s the
how I was raised I guess.
epitome of it to me.
SFM: What was your SFM: Has your
childhood like? approach to fitness
RD: I grew up on humble changed over these
means, but it taught me years?
to appreciate what I had RD: I used to believe that
and a good work ethic at carbs were bad and that
an early age. I learned if I needed to do insane
you want something, you amounts of cardio to
have to work hard to get get ready for a shoot or
it — nothing is just given. a show, because that’s
I am so thankful for every what has always worked
experience I had growing for me. But then I was
up, including the really in this weird spot where
tough times. I wasn’t dropping the
weight the way I used to
and I knew something was
Your fiancé, Dorian, up with my metabolism.
is a competitive I contacted Layne Norton
bodybuilder. Are you to handle my nutrition
ever competitive with and we got to work. Now
I don’t do a crazy low-carb
each other? diet and I don’t do crazy
If he’s starting to get in amounts of cardio.
really good shape and

I’m kind of not, I’ll be
like, “Okay, not cool.”
And I’ll kick it up a gear,
and vice versa. So I
guess you could say
we’re competitive, but
it’s more motivational
than a contest.
“I actually enjoy the

battle of the last two reps.”
Leg
superset 1
SCORE
A SICK
LOWER
BODY WITH
RACHEL
day
Do you live for leg day? Love a grueling
glutes workout? Then you have something
DAVIS’S
OWN
SUPERSET
ROUTINE.
BARBELL SQUAT
REPS: 12-15 SETS: 4-5
Set Up: Load a barbell
in a squat rack with
moderate weight.
Position the bar across
the back of your
shoulders, dismount
the bar, and stand with
feet about shoulder-
width apart. Tighten
your core to support
your lower back.
Action: Push your hips
back and down, keeping
your chest lifted and
a natural arch in your
spine. You knees should
point in the same
direction as your toes.
Lower until your thighs
are parallel (or slightly
lower for more glute
activation) to the floor,
in common with our cover model. When it
comes to training her most famous feature, then press through
your heels to return to
she puts every inch of those gorgeous gams
standing.
to the test, mixing no-nonsense bodybuilding
techniques with heart-pumping plyometric YOU WILL NEED:
exercises. If you’re looking for a challenge, ~10A14;;
“I LOVE
this superset routine has your name written
SQUATS
~F4867C?;0C4B>5
all over it. Just be ready to squat ‘til you drop. E0A8>DBF4867CB
~14=27>A0BC4?=> FOR
78674AC70= '} ADDING
HOW TO DO IT: ~>=4B4C>53D<114;;B SHAPE
Do one set of the first exercise in the superset,
>5<>34A0C4F4867C
TO MY
GLUTES.”
immediately followed by a set of the second exercise. ~9D<?A>?4
Rest for one minute then repeat. Complete all sets
of each superset before moving on to the next. TARGET MUSCLES:
@D03B6;DC4B
70<BCA8=6B
033D2C>AB013D2C>AB
20;E4B4A42C>A
B?8=04013><8=0;B BODYWEIGHT
JUMP SQUAT
REPS: 15
Set Up: Using the same
form as a weighted
squat, squat down low,
with your arms in front
of you for balance.
Action: Explosively
jump straight up into the
air, pushing your arms
down to your sides for
momentum as you jump
up. Sink directly back
into the squat position
as you land.

superset 3
DUMBBELL BULGARIAN
SPLIT SQUAT
REPS: 20 PER SIDE SETS: 4
Set Up: Holding a pair torso upright and a
of dumbbells, place natural arch in your
your right foot on a lower back. Pause
bench (or step) about at the bottom of the
two feet behind you. movement, then press
Action: Lower your back up to the starting
body until your back position. Complete
knee almost touches all reps on this side
superset 2 the ground. Keep your before switching legs.
BARBELL
WALKING LUNGE
REPS: 15-20 PER SIDE SETS: 4-5
Set Up: Place a loaded barbell across
the back of your shoulders and stand
straight with your core engaged.
Action: Take a large step forward with
your right foot. Lower into the lunge
until your left knee almost touches
the ground. Press into the heel of
your front leg and return to standing,
bringing the left leg to meet the right.
Repeat on the opposite leg.
“ I USED TO
HATE WEARING
SHORTS
BECAUSE MY
BODYWEIGHT
SPLIT JUMP LEGS WERE
REPS: 12 PER SIDE
BIGGER. NOW
I LIKE IT!”
Set Up: Stand with your right foot
forward and the other one back with
knees slightly bent. Place your hands
on your hips or clasped in front of you
if needed for balance.
Action: Lower into a deep lunge JUMP ROPE
so that your and immediately REPS: 50 ROTATIONS
jump upward, switching legs in the Action: Grab a skipping rope and complete the
air so that you land with your left rotations as quickly as you can. Plain and simple.
foot forward and right foot back.
Immediately lower into a lunge as your
land. Repeat quickly, alternating sides.

BARBELL DEADLIFT
REPS: 15 SETS: 4
Set Up: Place a Action: Engage your
loaded barbell on the abdominals. Lift the
ground and stand bar by straightening
with feet slightly your knees and hips
wider than shoulder- and coming into a
width, toes under full upright position,
the bar. Squat down pulling your shoulders
and grab the bar back at the top of the
with an overhand movement. Lower
or alternating grip, the bar by hinging at
with your hands just the hips to push them
outside your knees back and down while
and arms straight. bending your knees
slightly.
superset
4 BARBELL HIP THRUST
REPS: 15-20 SETS: 4
Set Up: Lie face up on the floor with a weighted barbell
across your hips. You may wish to use a padded bar to
take pressure off your hips, or use lighter weight. Bend
+ Still have
stamina?
Grab a kettlebell
and do a few sets
of swings. Rachel
your knees and put your feet flat on the floor. loves to burn
out with this
Action: Holding the bar in place with your hands, push full-body exercise.
through your heels and extend your hips toward the
ceiling, squeezing your glutes. Pause at the top of the
movement, then lower back down.

Resolutions?
Who needs ‘em?
With this three-
month meal plan,
the best shape
of your life
starts right now.
BY SHOSHANA PRITZKER, RD, CDN
THERE’S A REASON WHY of choking down celery

THE HOLIDAYS ARE DEEMED sticks and grapefruit, think
THE “OFF-SEASON”
in the fitness world. After
again. We promise this is not
a restrictive diet that will
leave you hungry and slug-
why it
10 months of committing
to a fit lifestyle, workouts
gish, but a balanced nutri-
tion program that takes the
works:
and balanced meals sud-
denly fall to the wayside to
stress out of meal planning
while delivering bonus fit-
> This progressive 90-day
program starts off semi-low in
make room for comfort and ness benefits (we're talking
joy (otherwise known as
calories, but high in satiating
increased energy, muscle
enormous feasts and high- maintenance and fat burn-
protein, to encourage fat burning
calorie cocktails). But this ing) for a better body. The while maintaining your hard-
year could be an exception best part? It’s flexible. The earned muscle. Over the course
thanks to our three-month plan is structured with room of the program, you’ll notice
progressive meal plan to for a few off-plan meals, so your caloric intake increases
keep you on track. you don’t have to miss out every two weeks to keep your
If you’re picturing weeks on the holiday cheer. metabolic furnace fired up.

TO ENCOURAGE EVEN BETTER RESULTS,
PAIR THIS PLAN WITH A PROGRESSIVE
TRAINING PROGRAM BY GRADUALLY
INCREASING THE INTENSITY OF YOUR
WORKOUTS AS YOUR CALORIES INCREASE.
TIPS FOR SUCCESS:

> BEFORE YOU BEGIN:
Complete all of your grocery
shopping for the week on
Sunday. Prep as much as
you can in advance, such
as chopping, cooking and
freezing or refrigerating
proper portions.
PRINT AND POST the
plan on your fridge or
memo board. You may
also want to store a copy
in your gym bag or car.
ALWAYS DRINK PLENTY
OF WATER. Carry a
large glass or BPA-free
container of water with
you at all times so you stay
hydrated. And yes, you can
drink black coffee and tea.
HOW TO DO IT:
> 1. Start with Week One. For convenience,
Monday, Wednesday and Friday you will
5. Repeat this pattern for Month Two and
Month Three – or for as long as you like.
eat the same meals. Same with Tuesday,
6. FLEX DAYS: Enjoy a dinner out, weekend
Thursday and Saturday.
brunch or a holiday treat by swapping
2. On Sunday, choose to follow either day. out one meal a week to incorporate an
off-plan meal of your choice. Hey, you
3. When Week Two begins, you will follow
gotta live, right?
new sets of meals. Again, you can
choose either day on Sunday.
4. At the end of the second week two, go
back to the start and repeat Week One,
then Week Two for a total of one month.
CHICKEN KABOBS
WITH GREEK SALAD
PREP TIME: AT LEAST 1 HOUR TOTAL TIME:
7JB;7IJ'$+>EKHIMAKES 3 SERVINGS
12 oz boneless, skinless
chicken breast, cubed
2 cups romaine lettuce,
chopped or torn
¼ cup cucumber, cut into chunks
2 slices onion
THESE PROVIDE
ONE-THIRD OF YOUR DAILY
¼ medium tomato, cubed VALUE OF VITAMIN B6,
¼ each red and green bell WHICH HELPS CONVERT
pepper, cubed PROTEINS INTO MUSCLE-
Juice of 1 lemon BUILDING AMINO ACIDS!
1 tbsp olive oil
¼ cup fat-free feta cheese
3 black or green olives
MARINADE:
1 tsp dried oregano
2 cloves garlic, minced
¼ tsp of salt
1 tsp of black pepper
3 tbsp lemon juice *Tzatziki Sauce
¼ cup olive oil TOTAL TIME: 10 MINUTES
MAKES 8 SERVINGS
1. Place all marinade ingredients 1 8 oz container of plain

into a sealable bag. Add non-fat Greek yogurt
chicken and refrigerate for 1 cucumber
1-2 hours (or overnight).
1 tbsp olive oil
2. Thread chicken on skewers.
If using wooden skewers, be 1 tsp dried dill
sure to soak them in water 2 cloves garlic, minced
for at least 30 minutes prior dash of salt
to grilling.
dash of pepper
3. Grill for 10-12 minutes on each
side, or until chicken is cooked
through. Meanwhile, toss 1. Place all ingredients in a
romaine, cucumber, tomato, food processor or blender.
peppers, feta and olives in the Blend until smooth. Store
lemon juice and olive oil. in refrigerator.
4. Remove chicken from grill. NUTRIENTS PER SERVING:
Serve with Greek salad and Calories: 34, Fat: 2 g
tzatziki sauce*. Carbohydrates: 2 g
NUTRIENTS PER SERVING:
Calories: 410, Fat: 18 g, Carbohydrates: 17 g,

SKINNY STRAWBERRY SCONES
WITH PEANUT BUTTER GLAZE
PREP TIME: 25 MINUTES TOTAL TIME: 40 MINUTES MAKES 8 SERVINGS
1 cup whole-wheat pastry flour 1. Preheat oven to 375 F.

1 cup oat flour (or ground In a large bowl, combine
whole oats) flour, sugar, baking
powder, baking soda
2 tsp baking powder and salt.
½ tsp baking soda 2. Add the butter to the
¼ tsp salt mixture. Using a pastry
cutter or two knives, cut
4 tbsp chilled unsalted butter,
the butter in the flour,
cut into small pieces
forming coarse pieces.
1 egg, slightly beaten 6. Place the wedges on a
3. In a small bowl, whisk
1 tsp vanilla extract prepared baking sheet
together the buttermilk,
(lined with parchment
½ cup light butter milk vanilla extract and egg
or spray with cooking
and add to the flour. Mix
1 cup strawberries, sliced spray) and bake for
with a fork.
14-16 minutes.
Optional: 2 tbsp Truvia 4. Add strawberry slices
Sugar Blend 7. Remove and let cool on
and mix gently into a
a wire rack. Soften the
dough NUTRIENTS PER SERVING:
GLAZE peanut butter in a small
5. Transfer the dough to Calories: 263, Fat: 10 g, Carbohydrates:
2 tbsp natural peanut butter saucepan over medium
a floured surface and 37g, Fiber: 4 g, Protein: 9 g
heat. Add milk and stir
5-6 tbsp skim milk (or flatten into a circle. Cut until smooth. Drizzle over
unsweetened milk substitute) into 8 wedges. cooled scones. Serve.
WEEKS ONE AND THREE

MONTH ONE
> BREAKFAST SNACKS LUNCH SNACKS DINNER NUTRITION
TOTALS
Scramble 4 egg whites 6 oz plain nonfat greek Chopped Salad: 2 cups 1 apple + 2 tbsp natural Chicken Quesadilla CALORIES: 1463;
+ 1 cup spinach + ½ cup yogurt + ½ sliced peach romaine lettuce + 3 oz peanut butter *see recipe PROTEIN: 133G;
chopped tomato; top grilled chicken + ¼ cup CARBS: 134G;
MONDAY,
with ¼ cup nonfat feta each: chopped tomato, FAT: 46G
WEDNESDAY,
FRIDAY cheese. Serve with cucumber, carrots and
¾ cup dry oatmeal celery + 2 tbsp slivered
cooked in water + 3 almonds + 1 tbsp
sliced strawberries. balsamic vinegar
Breakfast Smoothie: 1 1 apple; 1 part-skim 1 can low-sodium tuna ½ grapefruit; 4 oz grilled Salmon; CALORIES: 1507;
scoop vanilla whey protein mozzarella string cheese in water mixed with ¼ 14 raw almonds PROTEIN: 134G;
12 grilled asparagus
powder + ¼ cup dry oats avocado in a low-calorie CARBS: 156G;
TUESDAY, spears; 1 cup mixed
FAT: 43.9G
THURSDAY, + ½ cup skim milk + ½ whole-grain wrap; top greens salad topped
SATURDAY frozen banana + ½ cup with 1 romaine lettuce with 1 tbsp balsamic
frozen berries + ½ cup leaf + 2 slices tomato; vinegar + 1 tsp olive oil
fresh kale or spinach + 1 cup red grapes
ice; blend until smooth
WEEKS TWO AND FOUR

4 hard-boiled egg ½ grapefruit; 14 raw Pasta Salad: Combine 1 1 cup nonfat cottage 4 oz grilled chicken; CALORIES: 1564;
whites + ¼ cup diced almonds can low-sodium tuna + cheese + 1 fresh ½ cup brown rice; PROTEIN: 136G;
MONDAY, avocado on 1 small ¾ cup cooked whole- peach sliced 1 cup steamed broccoli; CARBS: 162G;
WEDNESDAY, whole-grain english grain pasta noodles + 2 cups romaine lettuce FAT: 49.3G
FRIDAY muffin + 2 slices fresh ¼ cup steamed chopped + 5 baby carrots + 2
tomatoes; salt and broccoli + ¼ cup slices tomato + 1 tbsp
pepper steamed chopped olive oil + 1 tbsp
carrots + 1 tbsp black balsamic vinegar
olive pieces + 1 tbsp
nonfat italian dressing
4 scrambled egg whites; 1 banana + 6 oz plain Grilled Cheeseburger 3 whole-grain rice cakes 4 oz grilled salmon + CALORIES: 1535;
TUESDAY, nonfat Greek yogurt Avocado Wrap + 14 raw almonds 1 cup grilled vegetables PROTEIN: 119G;
THURSDAY, ¼ cup dry oats cooked CARBS: 139G;
*see recipe (eggplant, zucchini,
SATURDAY in water + 8 blueberries FAT: 57.6G
+ 14 raw almonds; squash) drizzled with
½ grapefruit 1 tsp olive oil + 1 tsp
balsamic vinegar; 1/3
cup brown rice

WEEKS ONE AND THREE
MONTH TWO
TOTALS
Veggie Scramble: 3 egg ½ grapefruit; Pasta salad: Combine 1 cup nonfat cottage 4 oz grilled chicken; CALORIES: 1564;
whites + 1 whole egg 14 raw almonds 1 can low-sodium tuna cheese + 1 fresh ½ cup brown rice; 1 cup PROTEIN: 136G;
MONDAY, scrambled with ¼ cup in water + ¾ cup cooked peach sliced steamed broccoli; 2 CARBS: 162G;
WEDNESDAY, FAT: 49.3G
FRIDAY each: chopped yellow whole-grain pasta noodles cups romaine lettuce +
onion, spinach, tomato, + ¼ cup steamed chopped 5 baby carrots + 2 slices
mushrooms; 1 light broccoli + ¼ cup steamed tomato + 1 tbsp olive
whole-grain english chopped carrots + 1 tbsp oil + 1 tbsp balsamic
muffin; ¼ sliced avocado black olive pieces + 1 tbsp vinegar
nonfat italian dressing
4 scrambled egg whites; 1 banana + 6 oz plain Grilled Cheeseburger 3 whole-grain rice cakes 4 oz grilled salmon + 1 CALORIES: 1535;
1/3 cup dry oats cooked nonfat Greek yogurt Avocado Wrap + 14 raw almonds PROTEIN: 119G;
TUESDAY, cup grilled vegetables
in water + 8 blueberries *see recipe CARBS: 139G;
THURSDAY, (eggplant, zucchini,
+ 14 raw almonds; FAT: 57.6G
SATURDAY squash) drizzled with
½ grapefruit 1 tsp olive oil + 1 tsp
balsamic vinegar; 1/3
cup brown rice
WEEKS TWO AND FOUR

1 Skinny Strawberry 1 hard-boiled egg; ¼ cup 3 oz grilled chicken Tropical Cottage 4 oz grilled or broiled CALORIES: 1652;
Scone with Peanut hummus; ¼ cup each breast + 2 cups mixed Cheese: 1 cup nonfat salmon with dill sauce PROTEIN: 127G;
MONDAY, Butter Glaze* and 6 oz carrot sticks, sliced bell green salad + ¼ sliced cottage cheese + ¼ (use leftover Greek CARBS: 150G;
WEDNESDAY, Greek yogurt OR peppers, cucumbers avocado + 1 tbsp cup each fresh mango tzatziki sauce) over FAT: 64.9G
FRIDAY 1 scoop protein powder and celery sticks. balsamic vinegar + 2 and pineapple, chopped 1 cup steamed spinach
mixed with water) tbsp dried cranberries + 2 tbsp walnuts pieces and ¾ cup cooked
*see recipe quinoa
Breakfast Burrito: 1 Quinoa Parfait: ¾ Turkey Wrap: 1 tbsp 14 raw almonds OR 1 4 oz grilled chicken; CALORIES: 1581;
small whole-grain wrap cup cooked quinoa hummus on 1 small 100 calorie pack Cocoa ½ cup green beans; PROTEIN: 130G;
TUESDAY, layered with 6 oz plain whole-grain wrap + 5 Roast, dark chocolate 1 medium baked CARBS: 173G;
THURSDAY, + 1 wedge Laughing Cow
cheese (Light Queso nonfat Greek yogurt + slices deli turkey breast flavor almonds sweet potato FAT: 42.7G
SATURDAY
Fresco & Chipotle ½ sliced banana + ¼ + 1 leaf of romaine
flavor) + 4 egg whites cup blueberries + 1 lettuce + 2 slices
scrambled + 2 tbsp salsa tbsp walnut pieces tomato; 1 cup red
+ ¼ cup black beans + grapes; baby carrots
¼ cubed avocado
CHICKEN WALDORF
SALAD SANDWICH
TOTAL TIME: 10 MINUTES MAKES 2 SERVINGS
3 oz grilled chicken, 1. In a bowl, combine

diced the first five ingredients.
½ oz walnut pieces Spoon half the mixture
onto one slice of bread.
¼ apple, diced Top with romaine lettuce
4 red grapes, halved and second slice of bread.
3 tbsp plain nonfat Greek
yogurt Calories: 392, Fats: 13 g,
2 slices whole-grain Carbohydrates: 33 g,
bread Fiber: 8 g, Protein: 42 g
SFM GET MORE SATISFYING RECIPES AT STRONGFITNESSMAG.COM

GRILLED
CHEESEBURGER
AVOCADO WRAP
PREP TIME: 15 MINUTES
TOTAL TIME: 30 MINUTES
MAKES 4 SERVINGS
1 lb 93% lean ground beef

1 tsp garlic powder
1 tsp black pepper
¼ tsp kosher sea salt
1 avocado
4 slices low-fat cheese
4 low-calorie whole wheat
tortillas or wraps
4 slices of tomato
4 romaine lettuce leaves
1. In a large bowl mix beef with

dry ingredients. Form into
4-oz rectangular shaped
burgers and set aside.
2. Heat a covered grill to
medium heat. Cook burgers
for 7 minutes a side, or until
cooked (160° F).
3. Spread avocado onto the
wrap and place 1 piece of
lettuce, tomato, and cheese
on top. Add burger patty and
fold the wrap over the filling
(like a burrito). Place back
on the grill, fold side down
for a minute, flip and cook an
additional minute. Serve.

Calories: 473, Fats: 25 g
CHICKEN QUESADILLA
PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 1 SERVING
3 oz chicken, grilled 1. Sautee veggies over medium-high heat

and thinly sliced until soft and onions are translucent. Add
4 slices bell peppers chicken and season with salt and pepper.
1 slice of red or yellow 2. Lower heat, cover and cook until chicken
onion is heated through (approximately two
minutes). Remove mixture from pan
½ cup kale, chopped and set aside.
dash salt 3. Spread cheese onto the tortilla and place
dash pepper cheese-side up into the heated skillet.
Add chicken and veggie mixture and
1 small whole-grain fold over, pressing softly. Cook 30-60
tortilla seconds or until slightly browned.
1 wedge Laughing Cow 4. Flip over and cook for another 30-60
cheese (Light Queso seconds. Remove, cut into two and serve.
Fresco & Chipotle flavor)
Calories: 322, Fat: 7 g, Carbohydrates: 21 g,
Fiber: 8 g, Protein: 39
WEEKS ONE AND THREE
MONTH THREE
TOTALS
1 Skinny Strawberry 1 hard-boiled egg; ¼ cup 3 oz grilled chicken Tropical Cottage 4 oz Grilled or broiled CALORIES: 1652;
Scone with Peanut hummus; ¼ cup each breast + 2 cups mixed Cheese: 1 cup nonfat salmon with dill sauce PROTEIN: 127G;
MONDAY, Butter Glaze* and 6 oz carrot sticks, sliced bell green salad + ¼ sliced cottage cheese + ¼ cup (use leftover Greek CARBS: 150G;
WEDNESDAY, Greek yogurt OR 1 scoop peppers, cucumbers avocado + 1 tbsp each fresh mango and Tzatziki sauce) over 1 FAT: 64.9G
FRIDAY protein powder mixed and celery sticks. balsamic vinegar + 2 pineapple, chopped + 2 cup steamed spinach and
with water) *see recipe tbsp dried cranberries tbsp walnuts pieces ¾ cup cooked quinoa
Breakfast Burrito: 1 Quinoa Parfait: Turkey Wrap: 1 tbsp 14 raw almonds OR 1 4 oz grilled chicken; CALORIES: 1581;
small whole-grain wrap ¾ cup cooked quinoa hummus on 1 small 100 calorie pack Cocoa ½ cup green beans; PROTEIN: 130G;
TUESDAY, + 1 wedge Laughing Cow layered with 6 oz plain whole-grain wrap + Roast, dark chocolate 1 medium baked sweet CARBS: 173G;
THURSDAY, cheese (Light Queso nonfat Greek yogurt 5 slices deli turkey flavor almonds potato FAT: 42.7G
SATURDAY Fresco & Chipotle + ½ sliced banana + ¼ breast + 1 leaf of
flavor) + 4 egg whites cup blueberries + 1 tbsp romaine lettuce + 2
scrambled + 2 tbsp salsa walnut pieces slices tomato; 1 cup
+ ¼ cup black beans + red grapes
¼ cubed avocado
WEEKS TWO AND FOUR

Breakfast Sandwich: 1 scoop whey protein 4 oz grilled salmon; 1 1 cup nonfat cottage Spaghetti Squash CALORIES: 1616;
4 hard boiled egg powder mixed with wa- cup grilled vegetables cheese + 8 strawberries with Shrimp Alfredo PROTEIN: 144G;
MONDAY, whites (discard yolks) ter; 2 whole-grain rice (eggplant, zucchini, + 2 tbsp cashew pieces *see recipe CARBS: 148G;
WEDNESDAY, + ¼ cup diced avocado cakes + 2 tbsp natural squash) drizzled with FAT: 55.5G
FRIDAY + 1 small whole-grain peanut butter 1 tsp olive oil + 1 tsp
english muffin + 2 slices balsamic vinegar; ¾
fresh tomatoes + salt cup brown rice; ½ cup
and pepper blueberries
4 scrambled egg whites; Tropical Parfait: Turkey Wrap-up: 1 2 hard-boiled eggs; ½ 4 oz grilled sirloin; CALORIES: 1644;
TUESDAY, ½ cup bran cereal + 6 oz plain nonfat Greek small whole-grain wrap grapefruit; 14 almonds ½ cup brown rice; 1 PROTEIN: 139G;
THURSDAY, with 1 wedge Laughing CARBS: 170G;
SATURDAY ½ cup skim milk (or yogurt layered with ¼ cup steamed broccoli
unsweetened milk cup fresh cubed mango Cow cheese (Light FAT: 55.7G
substitute); ½ grape- + ½ sliced banana + 2 Creamy Swiss flavor) +
fruit; 14 almonds tbsp cashew pieces 5 slices smoked turkey
+ ½ thinly sliced pear
+ 2 leaves romaine or
arugula lettuce; 1 cup
baby carrots
SPAGHETTI SQUASH
WITH SHRIMP ALFREDO
PREP TIME: 10 MINUTES TOTAL TIME: 1 HR 15 MINUTES MAKES 4 SERVINGS
4 wedges Laughing Cow 1. In a saucepan, heat cheese wedges

cheese (Light Creamy on medium-low heat. Add yogurt,
Swiss flavor) remaining cheeses and pepper to taste.
¼ cup plain non-fat Stir until combined, then lower heat and
Greek yogurt cook for 8-10 minutes.
¼ cup parmesan or 2. Meanwhile, separate the strands of

Romano cheese, grated the spaghetti squash by running a fork
along the flesh from top to bottom,
pepper to taste starting at the stem. Place in large bowl.
1 tbsp fresh basil, 3. Lightly coat a frying pan with cooking
chopped spray and sauté shrimp. Season with
24 jumbo shrimp salt and pepper to taste. Cook for
1-2 minutes per side or until pink and
NUTRIENTS 1 gourd spaghetti
PER SERVING: cooked through.
squash, cooked
Calories: 237, Fat: 4 g, 4. Add fresh basil to the sauce, stir, and
Carbohydrates: 17 g, remove from heat. Serve 1 cup of
Fiber: 2 g, Protein: 33 spaghetti squash topped with 2 tbsp
sauce and 5-6 shrimp.
HOW TO COOK SPAGHETTI SQUASH:
> In the oven, cook whole for 45-55 minutes at
375 F. Or cut squash in half (lengthwise). Scrape
out the seeds with a spoon or knife. Bake rind
In a Microwave, cut squash in half, remove
seeds and pulp. Microwave rind side up for
6 to 8 minutes. Let squash stand a few
side up for about 30 minutes at 375 F. minutes afterward as it’s extremely hot.

get your
strong on
BOOTCAMP
FEATURING
SEMINARS
TRAINING
PHOTO SHOOTS
MEET & GREETS
COMING TO A CITY NEAR YOU

CHECK IN AT STRONGFITNESSMAG.COM FOR MORE INFORMATION
BUILD A BULLETPROOF
CORE WITH TRAINING
THAT GOES ABOVE
AND BEYOND THE
STANDARD CRUNCH.
WORKOUT BY LORI HARDER, TRAINER PHOTOGRAPHY PAUL BUCETA
A STRONG, sculpted midsection is more

than just the trademark of a dedicated
athlete. It is the body’s support system—
a stable foundation on which you can rely
for balance, flexibility and power. It is the
source from which nearly all movements
originate—not just crunching or twisting—
which is why your core routine should test
your abdominals in a multitude of ways.

HOW TO
DO IT...
Hit your abdominals
from every angle with
these advanced exercises
from fitness model and
trainer, Lori Harder.
“You are recruiting so
many muscle groups and
every part of your core by
doing these exercises,”
she says. “The result? A
strong trunk that helps
you through your entire
workout, no matter what
the activity.”
You can incorporate
these moves into your
existing strength-training
workouts, or do them as
a challenging circuit rou-
tine by performing one
set of each exercise in
succession, rest for two
minutes, then repeat for
a total of three rounds.
Think you’re elite? Aim
for four times through.
Cross-Body
MOUNTAIN
CLIMBER
REPS: 15 PER SIDE
Set Up: Start in a push-up

position with your hands on
a bench, directly beneath
your shoulders. Straighten
your legs out behind you.
Action: Tighten your core
as you bring your right knee
up and across your body
towards your left elbow. Re-
turn to the start position and
repeat with the opposite leg.
PICK UP THE PACE:

add a cardio element
to this move by
performing it quickly.
YOU ARE RECRUITING SO MANY

MUSCLE GROUPS AND EVERY PART “THE RESULT? A STRONG
OF YOUR CORE BY DOING THESE
EXERCISES,” SAYS LORI. YOUR ENTIRE WORKOUT, NO
MEDICINE BALL
“V”JACK KNIFE
REPS: 30
SET UP: Holding a light medicine
ball, lie flat on your back with your
legs extended and arms stretched
overhead.
ACTION: Sit up quickly, bringing the
A SOLID ball straight out in front of your
midsection improves chest, while simultaneously kicking
posture and supports your feet out to the sides, so your
the lower back, legs form a wide “v” shape. As you
preventing injury. bring your torso up to meet your
legs, reach it forward between your
legs. Lower back to the starting
position with legs together and ball
extended overhead.
DUMBBELL REVERSE
CRUNCH PULLOVER
REPS: 15
SET UP: Lie faceup on are bench (or
on the floor) holding one end of a
10-20 lb dumbbell with both hands,
palms facing up. Extend your arms
so the dumbbell is above your face,
and raise your legs so your feet point
towards the ceiling.
ACTION: Keeping your lower back
pressed into the bench, tighten your
core and simultaneously lower your
arms and legs until they a parallel
to the ground without touching the
bench. If needed, keep a slight bend
at the knees and elbows for back
support. Return to the start.
MEDICINE BALL
PLANK JACKS
REPS: AS MANY AS YOU CAN
SET UP: Get into a high-plank
position with both hands on a
medium-sized medicine ball, feet
wider than shoulder width apart and
core engaged to maintain balance.
ACTION: Keeping your legs straight,
jump your feet together behind you
then back out again, like a jumping
jack. Repeat for 45 seconds.
PLANKING KNEE PULL

TRUNK THAT HELPS YOU THROUGH REPS: 20
MATTER WHAT THE ACTIVITY.

SET UP: Get into a high-plank position
on a slippery surface, such as tile or
hardwood, with your feet on a towel.
ACTION: Keeping your core tight,
slide your feet in towards your torso,
bringing your knees as close to your
chest as possible, then slide your feet
straight back to the starting position.

ONE OF THESE SNEAKY
SABOTEURS COULD BE
KEEPING YOU IN A RUT.
HOW TO TUNE UP
YOUR HEALTH AND
GET BACK TO THE TOP
OF YOUR GAME.WRITTEN BY GILLIAN MANDICH, BHSC., MSC.

You show up for your workout
everyday, give it 110 percent, and
follow it up with a healthy meal.
But you know it takes more than
When it comes consistent workouts and nutrition
to staying fit, to perform at your best. If you’re
seeing signs of a fitness rut, such
as struggling through workouts you
you’re dialed would usually rock, recovering at
a snail’s pace or no longer seeing
into the lifestyle: results, the reason isn’t always in
front of your face. If your fitness is
suffering, perhaps one of these five
health concerns is the root cause
of your workout woes:
Chronic
Stress
Our bodies benefit from
stress in small doses, but
being in a constant state
of flight or fight can lead
to a list of consequences,
including lackluster
workouts and poor results.
For starters, chronic stress
lowers anabolic hormones
(such as testosterone and
insulin) that stimulate
protein synthesis and mus-
cle growth, and increases
catabolic hormones (such
as cortisol and progester-
one) that contribute to
muscle degeneration. In
simpler terms: stress can
actually cause a decrease
in muscle mass.
Is this you? Stress mani-

fests in different forms and
in a variety of cognitive,
physical, and behavioural
ways. Negative effects of
chronic stress could be anx-
iety, nervous habits such
as nail biting or pacing,
fatigue, irritability, frequent
illness, digestive issues, and
even loss of sex drive.

DID YOU KNOW? JUST ONE WEEK OF ABNORMAL SLEEPING
HABITS CAN DRAMATICALLY AFFECT THE ACTIVITY OF GENES ASSOCIATED
WITH STRESS RESPONSE, IMMUNITY AND INFLAMMATION.
What to do: Find a healthy less than six hours a night. Recurring Injury
outlet. Journaling, taking Although you may think
walks in nature, creating you can train your body to Sometimes referred to as a after returning from an
realistic to-do lists, talking function on just a few hours “repeat” injury, recurring injury, and are experiencing
with a friend or therapist, of shuteye, the reality is injuries can arise even when similar discomfort or more
yoga, and meditation can that sleep is necessary to you’ve modified your fitness intense pain at the same site
combat chronic stress. keep your brain and body regime or taken time off to in the body.
“Meditation is the single performing optimally and allow an injury to heal, and
then returned to your nor- What to do: Ease back into
mal routine. “Ninety-nine your routine. It’s easy to get
Chronic stress lowers percent of injuries I see are stuck in injury cycles when
anabolic hormones that chronic, repetitive injuries

that arise from the same
you don’t change up your
fitness program to accom-
stimulate muscle growth scheduled, consistent work-

outs,” says top fitness expert
modate the problem, notes
Greenfield. “It can be psy-
and coach, Ben Greenfield. chologically uncomfortable
most powerful practice for for the body to repair and They are of particular to step outside of the com-
balancing and aligning one’s rebuild muscle. Chronic concern because they tend fort zone of our routine,”
life,” says, expert yogi and sleep deprivation leads to to escalate in severity, and he says. “We have to break
healer Julie Piatt. She sug- decreased glucose metabo- are detrimental to long term the cycle somehow and find
gests a simple yet powerful lism (the primal source of fitness (leading to months other things that satisfy our
stress-management tech- energy in the body), as well of missed workouts and movement craving.” Return-
nique called “Follow Your as elevated levels of the permanent pain and injury ing from a running injury?
Breath.” Sit in a comfort- stress hormone cortisol, and later in life). Greenfield suggests trying a
able, cross-legged position decreased human growth few weeks of aqua jogging,
with your spine aligned hormone, which is required Is this you? You’ve tried to mobility exercises, and yoga
with the lower back, heart, for tissue repair. achieve a previous level of instead of pounding the
and crown of the head, and performance too quickly pavement right away.
follow this breathing cycle: Is this you? Signs of sleep
Close your eyes and inhale deprivation include waking
slowly and deeply. At the up after a typical night’s
top of the inhale, pause, sleep not feeling restored
then exhale slowly and and refreshed, feeling tired
completely. At the bottom or sluggish throughout the
of the exhale, pause. Repeat day, memory problems, or
for five to 30 minutes. trouble concentrating.
Sleep
What to do: Make time to get
quality shuteye. “Sleeping
Deprivation eight hours a night will

improve overall well-being,”
says family physician Mike
World War Z may not have Hart, MD. “It also decreases
been far from reality: Ac- the chances of acquiring
cording to research, one serious medical illnesses like
third of us are walking breast cancer and heart dis-
zombies. A report from ease.” Try to finish workouts
the US Centers for Disease before 6 p.m., he suggests.
Control and Preventions “Late workouts stimulate the
showed that more than 40 adrenals and wreak havoc on
million Americans crash for the body’s ability to sleep.”
Lack of
H 20
Hydration is critical to
achieve optimal fitness,
especially for active individ-
uals. Dehydration can wreak
It’s hard to havoc on your performance
workout by decreasing your sweat
when you’re rate and blood volume, as
dried out.
well as raising your core
temperature and muscle-
glycogen use. A recent
study from the University
of Connecticut’s Human
Performance Laboratory
found that even mild dehy-
dration (1.5 percent loss of
body fluid volume) alters
both energy and mood.
Is this you? Signs of dehy-

dration include headaches,
dizziness, sluggishness,
stress, and of course, thirst.
Another telltale is the color
of your urine. Dark yellow
indicates you need to drink
up. The clearer, the better.
What to do: Don’t get thirsty.

If you’re feeling even a bit
parched, you’re already up
to two percent dehydrated,
and may start to experience
the cognitive effects of dehy-
dration. Break the day into
four blocks of time (wake up
to mid-morning, mid-morn-
ing to lunch, lunch time to
mid-afternoon, and mid-
afternoon to evening) and
drink 16 ounces (two cups)
of water during each block.
Set an alarm or download
the Daily Water app to remind
you to sip regularly.
A five percent
loss of total
body weight in
H20 decreases
optimal work
capacity by up
to 30 percent.
What do these five health concerns have in common?
Up in They can all cause inflammation—the body’s

immune response to injury and irritations.
Flames What you can do:

Acute vs. Chronic 1. CONSULT YOUR DOC. 4. SLEEP IT OFF. Allow your body
A brief response to harmful stimuli SYMPTOMS When in doubt, seeking to fully repair by aiming for
is known as acute inflammation, REMEMBER “PRISH,” medical advice is your best bet. eight hours of rest.
and is the body’s initial attempt WHICH STANDS 2. UP YOUR ANTIOXIDANTS. Fruits 5. POP A PILL. A low dose of
at self-protection and repair. If FOR: PAIN, RED- and vegetables are packed Aspirin is a time-tested remedy
unresolved, acute inflammation with phytonutrients that can for pain and inflammation. Ask
NESS, IMMOBILITY,
becomes chronic, which can help reduce inflammation. your doc if this option is right
SWELLING, OR HEAT. for you.
impair performance by damaging 3. EAT YOUR FAT. Healthy
healthy muscle and tissue cells, THESE ARE SIGNS
omega-3 fatty acids from
inhibiting the healing process, THAT YOUR IMMUNE fish, nuts and seeds have
slowing recovery time, and SYSTEM HAS BEEN been shown to help minimize
limiting your fitness gains. CALLED INTO ACTION. chronic inflammation.
“Health” Food Overload

With so many products
marketed to the health-
conscious consumer, it’s not Some health
always easy to determine foods can
which brands are le- squash your
gitimately healthful. Some
store-bought snacks that fitness effects
contain buzz words such by causing
as “all-natural”, “gluten- energy crashes.
free”, or “low-carb” can
be highly processed, often
containing hydrogenated
oils, and in some cases, as
much sugar as a can of cola.
Smoothies, especially the
store-bought variety, are “All-natural”
another common calorie doesn’t
buster, some packing over always mean it’s
650 sneaky calories thanks all healthy
to added sugars and syrups.
These “healthy” foods can Is this you? Stomach cramps, What to do: Check out the that it has complex carbo-
squash your fitness efforts pain, nausea, bloating and ingredients. Avoid products hydrates), less than eight
by spiking your insulin lev- any other signs of diges- containing partially hydro- grams of sugar (eight grams
els causing energy crashes tive distress after noshing a genated oils, high-fructose equals two teaspoons), and
and overtime, weight gain. protein bar, energy gel, juice corn syrup, and artificial zero grams of trans fats, it’s
What’s more, they can put bar concoction or prepack- coloring and flavors. Look probably a safe bet. Better
your digestive organs and aged snack food could for whole grains, nuts, and yet, plan ahead and prepare
skeletal muscles into a battle indicate you’re overdoing natural sweeteners (such as an on-the-go snack—even
for blood flow, making a them, or that you might organic honey or pure maple the best bars can’t beat a
typical workout feel like an be sensitive to a particular syrup). If it has at least five piece of fruit or a handful of
exercise in futility. ingredient. grams of fiber (a good sign nuts in terms of nutrition.

MODEL CARLEEN LAWTHER HAIR & MAKEUP MARISSA CLEMENCE
HIT EVERY
MUSCLE WITH
THIS HYBRID
ROUTINE OF
RESISTANCE &
FUNCTIONAL
TRAINING.
ROUTINE BY TOMMY CALDWELL, TRAINER, COACH AND FOUNDER

OF HYBRID TRAINING CORP | PHOTOGRAPHY BY PAUL BUCETA

There is no shortage of fitness trends
out there that promise a better bikini
body. But if your goals go beyond
esthetics, then hard work and time-
tested techniques are the ways to
achieve them. That’s why we recruited Kettlebell
a master of hybrid training methods
Swing
Reps: 16-20 Sets: 3-4
to program this routine that combines SET UP: Stand with
two old-school training tools—the feet about shoulder-
width apart, holding
kettlebell and the resistance band— the kettlebell with
that have proven to be anything but two hands in front of
your body with arms
passing fads. “These are two of the extended downwards.
greatest readily available tools for resis- ACTION: Bend your
knees slightly and
tance training in women’s health,” says push your hips back
Tommy Caldwell, trainer and founder to drive the kettlebell
down between your
of Hybrid Training Corp. “Kettlebells upper thighs. Use your
glutes and hips to
are great for expressing natural move- power the kettlebell up
ment, teaching functional stability to eye level. Maintain
a positive arch in the
and building symmetry in the body. spine and keep your
shoulder blades back.
Bands are excellent for increasing small
muscle group activation and promoting
stability in more complicated joints.”
Translation? This one routine gives
you everything you’re after: improved
balance, strength, functional ability, Band Pull
and yes, even a buffer bod to match. Apart
Reps: 12-16 Sets: 3-4
SET UP: Stand
You can do this workout one of two
holding one end of
ways: Either do each exercise in order,
HOW
the band in each
completing all sets before moving on to hand. Extend your
the next move, or, perform the entire arms straight out in
TO DO
thing once through as a circuit, resting front of you and lock
for 60 seconds between exercises. Once your elbows. There
should be a bit of
IT:
you’ve completed one round, rest up to
tension in the band.
two minutes, before repeating the whole
circuit from the top. Repeat for up to ACTION: Pull the ends
five rounds. apart, pushing your
chest towards the
WARM UP: Limber up with a few minutes band. Squeeze your
of light foam rolling and joint-specific shoulder blades
mobility exercises, such as rotating the together at the end
of the movement
ankles, hips, shoulders and wrists.
before returning to
YOU WILL NEED: One to two resistance the starting position.
bands, depending on if you prefer vary-
ing degrees of tension, and a medium- “THIS IS ONE
sized kettlebell (approximately 15 LB).
OF THE BEST
TIMES PER WEEK: Perform this routine EXERCISES
two to three times a week and you
should start noticing results by the
FOR BUILDING
end of four weeks. UPPER BACK
STRENGTH.”

“THE SWING
IS EXCELLENT
AT BUILDING CORE
STABILITY, HIP
STRENGTH AND
REINFORCING
PROPER
MOVEMENT
PATTERNS.”
Kettlebell
Front Squat
Reps: 8-10 Sets: 3-4
SET UP: Stand with feet
shoulder-width apart, holding
the handle of a kettlebell close
to your chest with both hands.
ACTION: Push your butt “This is a fantastic
back and down to lower into a alternative to barbell
squat. Go as deep as you can front squatting.
while keeping your chest lifted It is great for
and spine neutral, then press
through your heels developing quad
to return to standing. and core strength.”

“CHIN-UPS
ARE PROBABLY
THE BEST
UPPER-BODY
EXERCISE
OUT THERE.
BUT FOR A
LOT OF WOMEN
IT CAN BE
Band-
Assisted
Chin-Up
DIFFICULT.” Reps: 4-7 Sets: 4-6

SET UP: Secure a band
around a chin-up bar
and place one knee
inside the loop. Hold
the bar with a narrow,
supinated grip (palms
facing you). Extend
your arms so you are
in a dead hang below
the bar, but keep your
shoulders and upper
back engaged.
ACTION: Squeeze
your shoulder blades
together to initiate the
movement, then pull
aggressively upwards
using your arms.
When your chest is
as close to the bar
as possible, hold for
a half second, then
slowly lower back to
the bottom.
“TO EFFECTIVELY
PULL UP YOUR
OWN BODY-
WEIGHT, BAND
ASSISTANCE IS
AN EXCELLENT
SOLUTION.”
Single-Side Thruster
Reps: 8-12 per side Sets: 3
SET UP: Hold the a positive arch in your
kettlebell tight to your lower back. At the
chest in your right bottom of the move-
hand, tucking your ment, press through
elbow so it is directly your heels to return to
below the weight. standing, while driving
Keep your left arm the kettlebell over-
at your side or place head into a shoulder
your hand on your hip press. Using control,
for added balance. lower the weight back
to your shoulder, then
ACTION: Push your go directly back into
hips back and lower a squat. Complete all
into a squat, keeping reps on the right,
your chest lifted and then switch sides.
“THRUSTERS ARE ONE OF THE BEST FULL-BODY MOVEMENTS.

ISOLATING THE WEIGHT TO ONE SIDE OF THE MOVEMENT ADDS AN
ADDITIONAL NEED FOR CORE ACTIVATION AND STABILITY.”
CAST-
IRON
CORE Walking Band
Abduction
Reps: 12-16 per side Sets: 2-4
Need another reason SET UP: Place one foot in the loop
to swing some iron? of the band. Twist the band to
make a cross and place your other
How about a stronger foot in the second loop. Stand with
six pack? In a recent feet shoulder-width apart so there
is a bit of slack in the band.
study sponsored by the ACTION: Bend your knees
American Council on slightly and take a big step to
the right. Bring your left foot in
Exercise (ACE), when towards your right foot and take
relatively fit subjects another large step to the right.
Alternate sides every two steps if
participated in a one- your space is limited, otherwise,
complete all reps to the right,
hour kettlebell class then change direction.
twice per week, their
abdominal core strength “Band abduction is used to activate
increased by 70 percent and stabilize the hip and glute area,
which is a key element in developing
after eight weeks. lower-body strength.”

Adjust Your Food FOUR HEALTHY FOODS YOU
SHOULD QUIT AVOIDING.
Cabbage and canned fish may not be the most popular choices for fit foodies, but before you make a face or
turn the page, hear us out: Snubbing sauerkraut and sardines could be doing your health a disservice. Open
your mind to the benefits—and even potential healing powers—of these superfood misfits. After all, you never
know until you try.
SAUERKRAUT
It doesn’t have the sexiest name, but sauerkraut (fermented cabbage) has a ton
of attractive qualities. This low-calorie condiment is actually a huge promoter of
digestive health thanks to friendly bacteria called lactobacilli, which is created
during the fermentation process. It’s also loaded with vitamin C and minerals such
as iron, calcium, and potassium, and has even been linked to cancer prevention.
SNEAK IT IN:
You don’t need much to
reap the benefits. Add a
few tablespoons to
salads and sandwiches,
or stir into soups.
TRY: Bubbies Old
Fashioned Sauerkraut.

SNEAK IT IN:
Purée sardines into
homemade salad SARDINES
dressings, or hide the It’s time to think outside the tuna can, because
fishy flavor by sautéing sardines are superstars when it comes to
in olive oil and garlic, heart-protecting omega-3 fatty acids, packing
and tossing in a salad. way more per serving than salmon and tuna.
Sardines are also one of the few food sources
of vitamin D, providing about 40 percent of
your daily value of the sunshine vitamin in
SPAGHETTI just three ounces.
SQUASH
It’s not just for health
nuts and carbophobics.
Spaghetti squash is
a surprisingly satisfying
and macronutrient-packed SNEAK IT IN:
alternative to regular Top as you would
pasta. It’s packed with pasta, with sautéed
immunity-boosting veggies, ground
vitamins A and C, as well meat or tomato
as fiber, but for less than sauce. For cooking
50 calories per cup— instructions and a
compared to wheat pasta, recipe, flip to page 47.
which clocks in at more
than 200 calories per cup.
TIP: Sardines with bones and

A 2013 study found that sulforaphane, a skins deliver more calcium.
compound released when eating broccoli,
could be a key to keeping arthritis at bay.
BROCCOLI
You may have spit it in your napkin as a kid,
but if you’re still turning up your nose at
broccoli, it’s time to grow up. A king of the
cabbage family, broccoli rules when it comes
to disease prevention, thanks to cancer-
fighting compounds and anti-carcinogens,
as well as anti-inflammatory properties that
can help lower your risk of heart disease. If
you don’t include dairy in your diet, broccoli
is a go-to source of calcium, a vital mineral
for bone health.
SNEAK IT IN:
Purée or process
and toss it into
soups and sauces,
or hide it under a bit
of melted cheese.

SPRINTING TO
THE FINISH
JUST GOT A
LOT TOUGHER

WORKOUT BY SANDRA COMPTON, HEALTH AND FITNESS COACH
LOOKING TO BOOST YOUR SPEED,

STRENGTH AND CONDITIONING?
SWITCH UP YOUR FLAT-SURFACE
SPRINTS AND AIM FOR HIGHER GROUND.
No woman built up her
biceps by just curling
her fist over and over again,
but put a dumbbell in her hand
and Spaghetti Arms become
Guns of Glory. The point?
Adding resistance gets you
results. So, why are you still
sticking to flat terrains when
you sprint?
MODEL EMILY PANTALEO MAKEUP & HAIR LORI FABRIZIO USING TRESEMME HAIR CARE/R.E.D LIFESTYLE

If
improved power and speed are
what you’re after, it’s time to ditch
easy street and head for the hills
with this challenging combo of
cardio and strength training. The
resistance from the incline builds
muscle in your calves and thighs,
while the high intensity intervals
turn your body into a fat-scorching
inferno. Hills also provide the add-
ed benefit of strengthening your
hip flexors and Achilles tendons—
but are a lot kinder to your joints
than flat-surface sprints. There’s
no doubt about it, this routine will
rev your heart rate and leave your
quads begging for mercy. But the
results will be worth the climb.
HOW TO DO IT
A RECENT STUDY
FIND A HILL of moderate height OUT OF NEW
and incline. It should be challeng- ZEALAND FOUND
ing without burning you out on the
first set, so do a test run to make WHEN RUNNERS
sure it’s not too steep or high. INCORPORATED HILL
WARM UP with a light jog or
skipping for five minutes and
INTERVALS INTO THEIR
some dynamic stretches to get TRAINING ROUTINES
the blood flowing.
PERFORM FIVE SETS of each drill
THEY IMPROVED THEIR
before moving on to the next one. 5K RACE TIME BY
Once at the top of the hill, walk
back down slowly for up to one
TWO PERCENT.
minute. This is your recovery
period. Times per week: 1-2
1. Heartbreak Hill
Football
HELLISH
Boston Marathon - Boston, MA
Length: .37 m
Height: 88 ft
Grade: 4.5 % Shuffle
HILLS
Conquering this
This notorious game changer pops up just past
20-mile mark, when you’re battling exhaustion
and glycogen-depletion. Sprint Walking
Run it: April 12, 2014, baa.org
routine will not
only improve your 2.Cardiac Hill
AJC Peachtree Road Race 10k - Atlanta, GA
HOW TO: Taking small, quick
steps, sprint straight up the hill
Lunge
fitness on flat Length: .70 m on the balls of your feet. Pump How to: Take a large step
ground, it may Height: 113 ft
give you an edge Grade: 3.1 % your arms at your sides for uphill with your right leg and
Celebrate America’s birthday by climbing this bad added momentum and balance. come into a lunge, slightly
should you ever boy to victory in the scorching Georgia heat.
come across Run it: July 4, 2014, peachtreeroadrace.org bending your left knee and
one of these infa- lowering it towards the
mous ascents: 3. Hurricane Point
Big Sur International Marathon – Big Sur, CA ground. As you come up to
Length: 2.2 miles standing, immediately step
Height: 520 ft
Grade: 4.5% forward with your left leg
You’ll be battling this beast from miles 9.8 to 12, but and repeat the movement
if you make it to the top, the view will be worth it. on the other side. Repeat
Run it: April 27, 2014, bsim.org
the entire way up the hill.

LUNGING
UPHILL
ACTIVATES
YOUR CORE
AND GLUTES
High Knee Full-Out

Sprint Sprints
How to: Drive your
knees high towards HOW TO: Maintain an upright
your chest as quickly as posture (it’s okay to lean forward
slightly), and power up the hill with
Backward
possible as you sprint
up the hill, using your short, quick strides, pumping your Shuffle
arms for momentum.
Keep your gaze up, not
arms. Keep your eyes trained ahead,
not down at the ground in front of
+ Pushup
at the ground. you or all the way up the hill. How to: On the
balls of your feet,
run backwards up
Long Jump + Burpee the hill as quickly
and controlled as
HOW TO: Squat down with your arms at your sides. Explode up you can. Look over
and forward, swinging your arms out in front of you for momentum. one shoulder as
Land with soft knees to absorb the impact, and immediately lower you run to check
into a squat and jump forward again. Repeat the entire way up the for obstacles and
hill. At the top of the hill, perform 10 burpees: get into a pushup prevent tripping.
position and hop your knees towards your chest, then jump into Once at the top of
the air with arms above your head. Immediately jump back down the hill, perform
into the start position and repeat. 10 pushups.
September 2013 STRONGFITNESSMAG.COM 24

GET INSPIRED
After losing 35 pounds,

Tasha Wall battled an
eating disorder and
exercise addiction that
consumed her. How
she fought to get her
life back—and won.
At just 21 years old, AN ESTIMATED

Tasha Wall was looking a year, her new healthy mentality began to
morph into an unhealthy obsession. She avoid-
for a fresh start in life. ed social events or time with loved ones out of
a fear of “looking fat.” At her job as a server,
For years she had struggled with her weight she would wear ankle weights for eight-hour
and battled negative body image issues and shifts to burn extra calories.
depression. She had just ended an unhealthy “I became addicted to losing weight,” says
four-year relationship with her boyfriend that Tasha. “It took over my whole life. I couldn’t
left her with almost no self-esteem and all she watch a movie without thinking about my million women
wanted was to feel confident and happy.
With the help of a personal trainer, she
weight. I couldn’t go shopping without think-
ing about my weight. It was the only thing I
and 10 million
began making progress through health and
fitness. The regular sweat sessions skyrocketed
cared and thought about.”
For years, Tasha’s disorder consumed her.
men in the
her energy, and within a month, she started She was exercising two hours a day on less United States
noticing small physical changes, such as leaner than 500 calories, which she aimed to get
legs and a narrowing midsection. Within a entirely from vegetables. “If I ate an apple, I suffer from an
year, Tasha smashed her goal: she had shed 35 felt guilty,” she says. “I felt extremely weak
eating disorder
PHOTOS PAUL BUCETA
pounds and gained a more positive perception but I would take caffeine pills to push through
of herself. For the first time in her life she felt
fit and beautiful. “It made me feel so awe-
the energy crashes so I could work out.”
Finally, her body sent her a blatant message
at some point
some,” she says. “I didn’t ever want it to stop.” that it was time to get help—she had stopped in their lifetime.
But after maintaining her goal weight for getting her period.

Hello Beautiful!
Learn to love yourself with Tasha’s advice
for coping with a negative body image:
1. Focus on improving your health and
feeling good, not just how you look.
WHERE TO FIND HELP The physical results will come.
If you are struggling with an excessive exercise or
eating disorder, you’re not alone. Below are some 2. Every person is different. Find yourself
trusted resources for information, support networks and be the best person you can be.
and treatment facilities in your area:
3. Don’t be discouraged if you fall off track.
1. National Eating Disorders Association (NEDA): Pick yourself up, refocus on your goals,
nationaleatingdisorders.org (USA) and get right back on track.
2. Eating Disorders Foundation of Canada: edofcanada.com
3. Eatingdisorderhope.com 4. Ditch the bathroom scale.
Pay attention to
“It was very hard to talk about,” 500 daily calories, was prepar-
how your clothing fits
she says. “I was embarrassed and ing six small meals a day, the first
and improvements
ashamed. I felt not many people four consisting of protein and
in your workouts
understood how hard it was for complex carbohydrates. “As my and energy.
me.” But with the guidance of a brain became healthier, so did my
counselor at a clinic and uncon- body,” she says. “I started to love
ditional support from her best life again and remember the things
friend, she was able to develop I used to care about.”
Today, the 28-year-old per-
“I became addicted sonal trainer and aspiring model
is ready to speak out about the
to losing weight. dangers of eating and exercise
It took over my disorders. She is sharing her

personal story in hopes of inspring
whole life.” other women to get healthy. “I
think these problems in the fitness
a healthier relationship with her industry are more common than
body. Finding a more balanced people think,” she says. “Many peo-
approach to diet and exercise, she ple have an unrealistic idea of what
learned deprivation was not the is actually healthy. Health to me is
answer. It wasn’t long before the when your mind is smiling and you
girl who consumed fewer than have a balance in your life.”
Finding Balance
On her restrictive, 500-calorie-a-day-diet, Tasha constantly battled mood swings, irritability
and exhaustion. Here’s an example of how she eats today to stay fueled and energized:
Breakfast: Mid-Morning: Lunch: Mid-Afternoon: Dinner: grilled steak Evening:

oatmeal + cottage Greek yogurt + chicken breast + homemade + steamed veggies eggs
cheese berries sweet potato, quinoa protein bar with coconut oil
or chick peas

Get tips from a pro to help
TRAINER TALK COACH FATIMA you reach your goals.
Make the Switch

“It’s time to switch up my weightlifting routine. What should I do?”
Switching up your fitness routine is a fantastic way

to beat workout boredom — and necessary to avoid a
plateau. Following a new program or adding techniques
to your current one keeps your muscles guessing, so they’ll
continue to produce amazing results. As for how you
change it up, it entirely depends on your goals. Try
adding these techniques to your current routine for:
MUSCLE BUILDING
warm up first before you
RUNNING THE RACK:
start sprinting! Set the in-
Choose one dumbbell cline on level eight to 10,
exercise (per workout and choose a speed that
session) and perform allows you run for 30
this variation of a seconds, full out. Sprint
dropset: Do the first for 30 seconds, then rest
set using the heaviest for 30 seconds (straddle
weight and aim for 6 the treadmill during your
reps. Without resting, rest) for a total of 10
minutes. Do not hold
drop down to the next
the handrails.
weight level and do one
set of 8 reps. Repeat, CARDIO BURSTS: Divide
dropping the weight your workout into su-
and increasing the reps persets (performing one
for two more sets. set each of two different
exercises, back to back
SLOW REPS: You can use without resting). After
this technique for almost one superset, do one
any weighted exercise. minute of a cardio-based
Select a weight that is activity such as: moun-
about 50 percent of your tain climbers, burpees,
one rep max. Perform jumping jacks or skip-
the movement slowly, ping. That’s one round.
taking three seconds to Repeat for three rounds.
raise the weight, pausing
for one second at the top TRAINER TIP: Once you
of the movement, then have started a new rou-
take three seconds to tine, keep track of your
lower the weight. Aim progress by logging your
for six to 10 reps. workouts in a journal. If
you’re no longer seeing
1. Change the exercises. generally will allow you
WEIGHT LOSS results or feeling bored,
Quick & Use different exercises to lift heavier in a lot
4. Rearrange the order.
You can keep all your CARDIO INTERVALS: you know it’s time to
Simple for working the same
body parts.
of cases.)
3. Switch Sides: Instead

usual exercises—just
mix them up! Try to
keep all compound
Add treadmill sprint
intervals before and after
shake it up. Keep chal-
lenging yourself so you
Switches 2. Swap the Weight:
Switch all of your
of bilateral exercises
(both arms or legs at
movements at the
beginning of your
your strength-training make the most of your
workout. Make sure you time. Make it count!
dumbbell exercise to the same time), do workout and follow
barbell exercises, and unilateral exercises up with isolated move-
vice versa. (Barbells (one side at a time). ments at the end.
SFM Send your training and nutrition questions to submissions@strongfitnessmag.com.

h o t
FITNESS/FIGURE/
BIKINI
this m nth!
o
Sandra Wickham
Fall Classic
Novice bodybuilding, fitness,
figure, physique & bikini
Fitness America November 9, 2013
Bcabba.org.
Championships UFE North American
November 22-23, 2013 Championships
Elite & Pro Competitors
Las Vegas, NV November 9, 2013
fitnessamerica.com Hamilton, ON
Ufeshows.com
Established in 1989, the Fitness WBFF

America name has become synony- New England Fitness
Weekend
mous with some of the most elite
Figure, Diva Fitness Model,
and glamorous female athletes in Diva Bikini Model & 35+
the sport. Each year, women all November 9, 2013
over the world compete at regional, Rhode Island, NY
national and international levels Atlantic City, New Jersey
to qualify for the Championship December 7, 2013
Wbffshows.com
Weekend in Las Vegas. For many, it Run4RKids Indoor World’s Toughest Mudder
is an honor just to grace the stage of Marathon November 16 & 17, 2013
this prestigious and unique event, MARATHONS 6 Hour, Full, Half, 30k, 2k & 5k Englishtown, NJ
where fitness meets pageantry. Catalina Island January 5, 2014 toughmudder.com
Eco-Marathon Toronto, ON
Run4rkids.com Warrior Dash
10k & Marathon
November 2, 2013
November 9, 2013
Northport, AL
Catalina Island, CA
MUD, TRAIL & warriordash.com
catalinaecomarathon.com
OBSTACLE RACES
rUNDEAD XTERRA Crystal Cove
Veterans Marathon
5k trail run (with zombies!) Trail Run
Full, Half & 5k
December 12, 2013
November 9, 2013 November 2, 2013
Laguna Beach, CA
Columbia, IN Massapequa Park, NY
trailrace.com
veteransmarathon.com 2013rundead.kintera.org
Rock ‘n’ Roll Marathon TriRock Clearwater

Triathlon YOGA
Series: Strip at Night Hawaii Yoga Festival
Full & Half November 10, 2013
Clearwater, FL November 9-17, 2013
November 13, 2013 Pahoa, HI
trirock.competitor.com
Las Vegas, NV hawaiiyogafestival.com
runrocknroll.competitor.com
Spartan Race
Death Valley Trail Distance and difficulty vary
CROSSFIT
FITNESS AMERICA PHOTOS GORDON SMITH RACE PHOTO TOUGH MUDDER
Full & Half among locations.

December 7 & 8, 2013 CFuNKY Throwdown
December 7, 2013 (Ladies Only)
Malibu, CA
Death Valley, CA
envirosports.com December 14 & 15, 2013 November 11, 2013
Glen Rose, TX Florence, KY
crossfitnky.com/throwdown
Palm Beaches Marathon January 25 & 26, 2014
& Run Fest Temecula, CA Novembrawl
Full, Half, 10k, 5k & Relay spartanrace.com
November 10, 2013
December 6-8, 2013 Delta Township, MI
West Palm Beach, FL Tough Mudder novembrawl.eventbrite.com
usroadsports.com 10-12m obstacle course
November 2 & 3, 2013 Team SuperFit Texas
New Years Double Marathon Charlotte, FL November 16, 2013
Full, Half & 5k Novmeber 9 & 10, 2013 Forney, TX
December 31, 2013 & San Diego, CA superfitgames.com
January 1, 2014
Allen, TX
newyearsdouble.com Want us to include your event in our listings? Email info to submission@strongfitnessmag.com
SFM

REAL LIFE
WOMEN
JAMIE PHOTO JASON HALBERT DARCI PHOTO PAUL BUCETA AMANDA PHOTO PAUL BUCETA VALERIE PHOTO GUSTAVO ALFARO PHOTOGRAPHY
to watch These four real women are proving
they are fierce competitors.
JAMIE HUGHES
AGE: 27
LOCATION: TYLER, TX
GIG: PERSONAL TRAINER
SPORT: CROSSFIT & FITNESS
Double Threat: Since
2011, Jamie has been rocking
the competitive Fitness scene
in the bikini category, both
regionally and nationally. But
this year, she went looking for
a greater physical challenge in
the growing sport of CrossFit,
and placed in the top 10 in her
first competition. “I love Cross-
Fit because there is always
something to work towards,”
DARCI LEE
she says. “As a competitive
AGE: 26
person I find it thrilling that
LOCATION: VANCOUVER, BC
there will always be someone
GIG: FITNESS PERSONALITY & MODEL
better than me.”
SPORT: FITNESS
This month, Jamie will
attempt an unusual feat: com-
peting in a CrossFit event, just Goal Setter: For Darci, ment has empowered me,”
three weeks before taking the what began as a goal to she says. “Overcoming the
stage in bikini at the Fitness get into wicked shape in challenges that come with
America World Champion- 2010, became a journey to this sport makes me feel
ships. How is she balancing the competitive stage and incredibly strong.”
both? She says, sticking to towards a future in health After taking a breather
a nutrient-dense meal plan and fitness. to celebrate her Vegas victory
instead of depriving herself She has since entered with her Team Blessed Bodies
of calories, and weight lifting six fitness competitions teammates, Darci returned
over steady-state cardio has and just this summer, home to her training rou-
been the ticket to maintaining earned her Pro status at tine with a new challenge
functional strength as well as the WBFF World Champi- in mind. “I’m working to-
a bikini body. “The goal is to be onship in the bikini model wards calling myself World
like a Lamborghini,” she says. category. “This achieve- Champion one day.”
“Looks great, performs great.”

Do you want to be the
next Woman to Watch?
Share your competitive spirit with STRONG Fitness
Magazine. Submit your stories and photos to submissions@
strongfitnessmag.com and you could be featured in an
upcoming issue as one of the next Women to Watch.
VALERIE SOLOMON
AGE: 32
LOCATION: FORT MEADE, MD
GIG: MOM OF FOUR
SPORT: FITNESS
Super Mom: With a
household of four boys to
manage, this army wife’s
philosophy is “Living fit,
despite my crazy life.”
And she does just that.
In 2011, when her husband
was deployed to Afghanistan
for another year, she vowed
to get serious about training.
“One of the hardest things
about being an army wife is to
do things to make every day
count, even while you’re wish-
ing the days away,” she says.
She signed up for a fitness
competition to keep her
accountable to her goals and
AMANDA KOTEL
landed first place in her class.
AGE: 29
She’s continued to compete,
LOCATION: TORONTO, ON
never placing outside of the
GIG: EXERCISE REHAB SPECIALIST, CPT
top three.
SPORT: FITNESS
Today, her balance of
life and fitness inspires
Lifelong Athlete: university, she became a more than 30,000 mothers
A former competitive personal trainer and coach. through her Busy Mom Gets
gymnast and dancer, In 2010, she de- Fit page on Facebook.
Amanda has had a thirst cided to practice what she
for competition and a pas- preaches, and headed for “I want to live as
sion for movement since the competitive stage in an example to
the age of nine. the bikini division. “To be a other military
Her love of athletics true role model, you must
and interest in the me- emulate a high standard of
wives that we can
chanics of the body guided health, fitness and nutri- be complete, even
her down a career path in tion,” she says. She has when our loved
health and fitness. While since thrived in the fitness ones are away.”
studying exercise science world, both as a competi-
and athletic therapy in tor and professional.

BACKSTAGE PASS
GLUTTON FOR
PUNISHMENT
THIS FIERCE
COMPETITOR
LAUGHS IN THE
FACE OF DANGER.
BAR NONE
THE 24 FT MONKEY
BARS WERE NO
MATCH FOR THIS
TRI-FITNESS
CHALLENGE
COMPETITOR
Women ruled this summer’s
dirtiest dashes and toughest terrains.
RACE PHOTOS PROVIDED BY TOUGH MUDDER
TRI-FITNESS ED JOHNSTON
CYCLIST TOUR DE TERRA COTTA BIKE RACE, ONTARIO
HANGIN’ TOUGH
TOUGH MUDDER TEAMMATES TAKE
ON THE “SPIDER’S WEB” OBSTACLE.
5
THE FIT LIST
ways to get more

FROM YOUR WORKOUT
TOP-RANKED TORONTO TRAINER WE ASKED YOU
IGOR KLIBANOV GIVES HIS BEST “What are the Top 5
worst gym pick-up lines?”
TIPS FOR A BETTER WORKOUT 5 “You lift a lot of weight for a girl.”
4 “Can you spot me?”
1
Corrective training. Almost everyone has muscle imbalances, which can cause
little pains here and there or clicking of the joints. What’s worse, it can lead to
injury or osteoarthritis down the road. Consider hiring a personal trainer for a 3 “Maybe we could have a cheat meal
together sometime.”
session to determine your imbalances and learn which exercises can correct them.
2 “Hey, can I work in with you?”
(Said in an empty gym.)
2
Measure, measure, measure. The most accurate way
to monitor your progress is to measure. Want to lose fat?
Measure your body fat and take regular photos. Want to
1 “Ibecause
should hire you as a trainer,
your form is perfect.”
run 10k? Measure your times and distances.
TOP 3
3 Visualize your routine. Before your workout, run through the routine in
your mind as vividly as possible. When it actually comes time to doing the
workout, you’ve already done it once before in your mind.
HEALTHIEST “JUNK” FOODS
3. Popcorn
Air-popped popcorn has just 31 calories
per cup, and is a healthy source of
whole grains, fibre and antioxidants—
so load up! Hold the butter and sprinkle
4
Hire a personal trainer. A good personal trainer is like a with sea salt, Parmesan or nutritional
diagnostician. Through targeted questions and assessment, yeast (check your local health-food
store) for a little extra flavor.
they can figure out what’s missing and integrate training with
nutrition and supplementation. 2. Guacamole
Made from one of the healthiest foods
on the planet, avocado, a quarter cup
Use compensatory acceleration of guac packs a massive dose of oleic
5
technique. Basically, trying to lift the acids (heart-healthy fats) as well as
weight as fast as you can. Even if you’re carotenoids (antioxidants), and
even a hit of protein. We love it with:
using a heavy weight, you’re Neal Brothers Foods Organic Blue
still using more force, which Corn Tortilla Chips!
requires more muscle, and
that translates to burning 1. Dark Chocolate
more calories. Cocoa is a stellar source of flavonoids,
a class of antioxidants that have been
shown to help reduce heart disease
risk and inflammation. The darker the
chocolate, the higher the cocoa content
(and the less sugar and cream content)
so look for at least 70 percent cocoa.

Raise the Bar MOTIVATION

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Why wait FITNESS

for 2014? MAGAZINE

CRUSH AMAZING LEGS,

YOUR WHY WE WANT

PERFORM LIKE NEVER BEFORE

03 STRONGFITNESSMAG.COM November/December 2013

PILLAR OF STRENGTH | 49 EVENT LISTINGS | 74

nutrition FIT LIST | 79

cover athlete Rachel Davis

our exclusive behind-the-scenes video

get more photoshoot and get inspired by her

nutrition on-camera interview. Plus: Bonus cover

gear, sneakers, exercises and more.

05 STRONGFITNESSMAG.COM November/December 2013

If this magazine is a testament to anything, it’s

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FOUNDER & PRESIDENT

Paul with Rachel Davis, 2012

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TOMMY CALDWELL, SHOSHANA PRITZKER,

STRENGTH. Having published more than

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Our Panel of Experts

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We want to see your STRONG! Snap a Amy said...

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BOOST YOUR HEART RATE WITH

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of crushed egg shells

professionals found that and vitamins B12 and D, as

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Take it for a test drive:

PERCENTAGE OF THE GENERAL POPULATION

Know Your CDE’s

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New research from the

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Overhead Squat strength and flawless form to master. Apply

4. Engage your core to

MIX YOUR OWN

Homemade Berry Pass the Test?

November/December 2013 STRONGFITNESSMAG.COM 24

Your workout shouldn’t suffer just

25 STRONGFITNESSMAG.COM November/December 2013

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PB&J YOGURT PARFAIT

½ tbsp natural peanut 1. In a small bowl, combine

STRAWBERRY CHIA JAM

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True HEIGHT: 5’1”

North FOLLOW: @MICHELELETENDRE

Michele Letendre grabbed our attention

HOW SHE GOT HER START:

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4 4. MAC Bronzing Powder

APPROVED! 7. Listerine Pocketmist

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