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Ashley Calories? Pacht (Flip to Pg STR ONGFITNESS MAGAZINE Want to Burn Crazy Ashley Calories? Pacht (Flip to pg. 38 now!) Get This Supermom's Secrets to a Fit Pregnancy 30-Minute Strength Meals for the wer Hungry The T rainingPo Woman Tec+hnique We Stole from the PlusOUR 2017 Guys pg. 52 Holiday NOV/DEC 2017 $6.99 Survival Guide! STRONGFITNESSMAG.COM DISPLAY UNTIL JAN. 3 2018 SFM25_Cover_Final.indd 1 2017-10-11 4:58 PM SFM25_C2.indd 1 2017-10-10 10:28 AM SFM25_001.indd 1 2017-10-10 10:28 AM CONTENTS COVER STORIES 34 Ashley Pacht How this buff new mom hit her goals of stepping on stage after pregnancy. 38 Want to Burn Crazy Calories? Then this workout is for you. Unleash the metabolism- revving power of battle ropes and kettlebells. 44 30-Minute Meals (for Hungry Women) Five fast, hearty meals to make your work week a little easier—and way more delicious. 52 Strength & Power Hey, 5x5 training programs aren’t just for the guys! Build epic strength by the new year with this tried-and- true technique. 56 PLUS: 2017 HOLIDAY SURVIVAL GUIDE! Stress-busting strategies to take you from Thanksgiving to New Year’s without breaking a sweat (except the good kind). 2 STRONGFITNESSMAG.COM November/December 2017 SFM25_TOC1&2Erin.indd 1 2017-10-11 4:08 PM pg 49 ON THE COVER COVER ATHLETE ASHLEY PACHT PHOTOGRAPHY PAUL BUCETA HAIR/MAKEUP MONICA KALRA WARDROBE MODEL’S OWN pg 52 TRAINING NUTRITION MOTIVATION 23 Master This Move A step-by-step guide to 32 Eat Something New 30 Pro-Files performing the clean and jerk. Discover the nutrient power How marathoner Rahaf Khatib of roasted beets! is changing the game for 24 Trainer Talk PLUS: A vibrant side dish covered female athletes. Columnist Emily Schromm perfect for the season. explains why cardio doesn’t 34 Strong as a Mother have to suck. 44 30-Minute Meals Our cover athlete’s inspiring With these fast and filling fit pregnancy journey. 26 The Quickie dinner ideas, you’ll never A no-excuses routine to get go hungry again. 72 STRONGCAMP Captured your cardio and strength Canadian girls kick ass! pg 38 training done in less than 62 Cup of Glow Check out the action from 30 minutes. The skinny on a north of the border. growing health trend: 38 Swings & Slams superfood lattes. 76 Women to Watch A total-body workout that will (Psst… we threw in Three real women we In Every Issue get your heart pumping—no four bonus recipes!) couldn’t help but notice. 6 ADVISORY BOARD dumbbells necessary. 78 Get Inspired 8 CONTRIBUTORS 52 Take Five HEALTH This woman lives with brain 10 GETTING SOCIAL The science-backed lifting cancer—but never misses a program that’s proven to 56 2017 Holiday morning in the gym. 12 EDITOR’S NOTE make you stronger. Revival Guide 13 ON OUR RADAR From an endless to-do list 80 The Fit List 66 Jump to It to missed workouts, we’ve Which healthy habits to 17 THE CIRCUIT If you love to hate plyo, got you covered. adopt for 2018 (and which 28 LIPSTICK & LEGGINGS this workout is for you. you should ditch). November/December 2017 STRONGFITNESSMAG.COM 3 SFM25_TOC1&2Erin.indd 2 2017-10-11 4:20 PM GET STRONGER@ strongfitnessmag.com Train with Ashley! Get this busy mom’s workout and one-day meal plan at strongfitnessmag.com! MORE STORIES ONLINE... CRUSH YOUR GOALS Tips for success CONTEST from our favorite ALERT! female athletes. Win a STRONG apparel package by BE WELL entering our social Expert tips for media contest. staying healthy this flu season. VIVE LA RÉSISTANCE! A 30-minute band workout you can ASK AN EXPERT! do anywhere. Got a health or fitness question for our advisory board? Send it to yousaidit@ strongfitnessmag.com 4 STRONGFITNESSMAG.COM November/December 2017 SFM25_TOC3.indd 1 2017-10-11 5:56 PM Improve your digestive health & burn fat with LIPO NOURISH Stimulant-Free Decrease Bloat Water Loss Detoxification Digestive Health Also available in the all natural CLEAR series VISIT OUR WEBSITE INTERVALNUTRITION.COM Receive a 20% discount using code STRONG20 Interval_adFinalNew.indd 1 2017-10-10 10:35 AM Expert Advice S ADVISORY BOARD HEALTH FITNESS Aric Sudicky, MD Gina Tacconi-Moore, Health, fitness and nutrition BLA, LMT, CFL1 expert; published writer and fitness model; University of ROWS HELP REVERSE Founder and owner of CrossFit Calgary, Faculty of Medicine THE NEGATIVE Lowell and The Treatment Room, EFFECTS OF SITTING Lowell MA; licensed massage Joelene Huber, AT A DESK. therapist and full body certified MSc(A), PhD, MD in Active Release Techniques Pediatrician; staff physician, St. Michael’s Hospital Toronto; Cathy Savage assistant professor, Faculty Competition prep coach; owner of Medicine at the University of Cathy Savage Fitness, online of Toronto; founder of nutrition and training program; uberhealthykids.com founder of Camp Savage Michael Hart, BSc, MD, CCFP Amanda Kotel, B.Sc Exercise Family physician; cannabinoid Science, FMS, RTS 1,2,3 medicine; nutritionist; head Online Fitness and Nutrition physician at Kilworth Medical Lifestyle Coach Clinic, London, ON Christmas Abbott, CF-L1, USAW-L1, ACE CPT NUTRITION Raleigh-based owner & head coach of CrossFit Invoke; Emily Satrazemis, RD, CSSD CFHQ Seminar Staff; Sports dietitian; nutrition professional athlete; speaker; consultant; Nutrition author of the national best AMANDA KOTEL, B.SC EXERCISE SCIENCE, FMS, RTS 1,2,3 Communications Manager, seller The Badass Body Diet. Sacramento, CA Mike T. Nelson, Jenn Pike, RHN You Asked: “How can I improve PhD, MSME, CSCS Holistic nutritionist; bestselling Adjunct professor and member author of The Simplicity or prevent muscular imbalances of the American College of Project: A Simple, No-Nonsense from my desk job?” Sports Medicine; PhD Exercise Approach To Losing Weight & Physiology and MS Mechanical Changing Your Body Forever! Engineering (Biomechanics) When it comes to building your training routine, it’s Marc Bubbs, ND, CISSN, CSCS important to not only work towards fitness goals, but also Ashley Conrad Toronto-based doctor of naturo- to create balance and prevent injury. This is particularly World-renowned fitness, pathic medicine; sport nutrition nutrition and lifestyle expert; lead for Canada Basketball; crucial if you’re someone who works at a desk job where celebrity trainer; founder & strength coach; speaker; author your posture is rounded forward and your hips and knees CEO of Clutch Bodyshop of The Paleo Project. training club, Los Angeles, CA are in a constant flexed position. This creates tightness in the muscles in the front of your body and weakness SPORTS MEDICINE in the hamstrings and hips, causing strength and muscle MIND & BODY Jen Esquer, PT, DPT imbalances that can lead to potential injuries. I often Linda Malone, BSc, E-RYT 500 Doctor of physical therapy, advise my clients to avoid overtraining their anterior Founder and director, Iam Yoga Los Angeles, CA Inc., Toronto; founder of The Blu chain (pecs, abs, and quads), and focus most of their Matter Project James Ho, DC, BHSc attention on strengthening their posterior chain (back, Chiropractor, Athlete’s glutes, rear delts, and neck) to prevent these imbalances. Lori Harder Care Sports Medicine Transformational speaker/ Rowing exercises, like bent-over rows or seated cable Centres, Toronto; active coach, author, fitness expert, release techniques provider; rows, and deadlifts are excellent for strengthening the and cover model; Podcast host consultant to recreational of Earn Your Happy; Creator of back of the body and improving posture. and professional athletes The Bliss Project BUCETA PAUL PHOTO Zain Saraswati Jamal SUPPLEMENTS Amanda’s Advice: I suggest performing Certified holistic sports stretches regularly throughout the day nutritionist; yoga teacher; Kamal Patel, MPH, MBA, PhD to open the chest and shoulders and personal coach; founder of Director at Examine.com, a lead- yoga, fitness and lifestyle ing online resource for nutrition avoid tightness in the front of your body. blog Eve Post Apple and supplement study analysis. 6 STRONGFITNESSMAG.COM November/December 2017 SFM25_AdvisoryBoardErin.indd 1 2017-10-10 5:35 PM ARE YOU LOOKING WANT TO TAKE CONTROL TO TAKE CONTROL OF YOUR DIET? OF YOUR DIET? NOW YOU CAN! STRONG STRONG NUTRITION COACHING NUTRITION COACHING With one-on-one With our one-on-one STRONG STRONG Nutrition Nutrition Coaching we help Coaching we help you you create a personalized create a personalized plan to fit your lifestyle and plan to fit your achieve your goals now. lifestyle and achieve your goals now. LAUNCH SPECIAL LIMITED TIME $ OFFER! 89/MONTH STRONGFITNESSMAG.COM/COMMUNITY STRONGFITNESSMAG.COM/COMMUNITY SFM22_Nutrition.indd 1 2017-04-05 5:02 PM Contributors Camille is a personal S trainer and national Olympic weightlifting competitor in Manhattan Beach, CA. She has been involved in sports all of her life, and played Division I softball for the California Polytechnic CAMILLE BROWN, State University. She holds STRENGTH & CONDITIONING a Bachelor’s degree in COACH, CF L1 Kinesiology and a CrossFit “MASTER THIS MOVE,” Level 1 certification. This is Camille’s first time pg 23 contributing to STRONG. This high-intensity workout will whip you into shape. Erin and Tiffani are the co-founders of U Rock Girl!, an online health and nutrition resource designed to nourish the mind, body, JON-ERIK KAWAMOTO, and spirit of women of all MSC, CSCS, CEP ages and stages of life. They recently published their first breakfast ERIN MACDONALD, RDN & cookbook, No Excuses! TIFFANI BACHUS, RDN 50 Healthy Ways to ROCK “Swings & Slams,” pg 38 “EAT SOMETHING NEW,” Breakfast!, available at pg 32 www.URockGirl.com. As a strength and conditioning specialist and personal trainer for over a decade, Jon-Erik knows what makes an effective, efficient training routine.
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