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!


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).

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pg 52

TRAINING NUTRITION MOTIVATION 23 Master This Move A step-by-step guide to 32 Eat Something New 30 Pro-Files performing the . 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 . 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).

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SFM25_TOC1&2Erin.indd 2 2017-10-11 4:20 PM GET STRONGER@

Train with Ashley! Get this busy mom’s workout and one-day meal plan at!


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@

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


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; founder of Camp Savage Michael Hart, BSc, MD, CCFP Amanda Kotel, B.Sc 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; 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; nutrition nutrition and lifestyle expert; lead for Canada ; 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 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 (back, Chiropractor, Athlete’s glutes, rear delts, and neck) to prevent these imbalances. Lori Harder Care Sports Medicine Transformational speaker/ , like bent-over rows or seated cable Centres, Toronto; active coach, author, fitness expert, release techniques provider; rows, and 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, 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.

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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.



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 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 As a strength and conditioning specialist and personal trainer for over a decade, Jon-Erik knows what makes an effective, efficient training routine. So when he created an out-of-the-box workout for this issue using kettlebells and battle ropes, we knew we were in for a killer circuit. “I like combining kettlebells and battle ropes because they kick my butt and keep my heart rate high,” he says. “They’re both very versatile and require no time to set up. They’re the perfect pair for circuit training.” Audra is a professional Of course, he doesn’t just recommend these tools for photographer based his clients—Jon-Erik’s methods are self-tested. “I use in Houston, TX. She specializes in fitness kettlebells 1-2 times per week. I love them for swings, front and athlete portrait loaded squats, and overhead pressing,” he says. “I also like photography as well as commercial, editorial, challenging my entire body with Turkish get-ups.” and product photography The founder of JKConditioning training facility in St. for fitness, fashion, and John’s, Newfoundland, and a respected expert in the fitness AUDRA ODEN lifestyle brands. Her work PHOTOGRAPHER has been published in community, Jon-Erik has contributed dozens of training Muscle&Fitness Hers, “JUMP TO IT,” pg 66 articles and routines for the industry’s top publications and Inside Fitness, and Max Sports & Fitness. brands, including Oxygen Magazine, Men’s Fitness, Shape,


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SFM25_Contributors.indd 1 2017-10-10 8:02 PM TAKE YOUR FITNESS TO THE NEXT LEVEL



SFM25_DigitalSubAd.indd 1 2017-10-11 2:01 PM S Getting Social Tag us, tweet us, follow us @STRONGFitnessMag OUR INBOX

Stephanie, via email I want to thank you for the recipe of the Spaghetti Squash Mexican Casserole that's in the Sept/Oct issue. I made it last night for dinner and my son gobbled it up! I love when I can find a meal that is family friendly, easy, and healthy.

Dani, via email Just wanted to say how @bkdupont, much I love your magazine! via Instagram You are inspiring girls of all I love the ages. When my 7-year-old- resistance band daughter looks at your covers workout in the she isn't bombarded with Sept/Oct issue! the word “sexy.” Instead, Band work is she sees “strong” and clutch for travel, “confident.” I love that she and always a looks through your magazine major butt-kicker. and feels empowered.

You loved these transformation posts!

@mblack_lifestyle via Instagram THIS is what it’s all about! What an incredibly inspiring story! Thank you for sharing this!

@cassiescoyne via Instagram @farmers I couldn’t think wife31 of anyone more deserving to be featured. You are 4100+ inspiring, Michele. Keep tagging us in your Never give up! s #transformationtuesday posts So proud of you ’ so we can share them! @farmerswife31. @huffnpuff2buffntough

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SFM25_GetSocial.indd 1 2017-10-11 4:03 PM Thank you for inspiring us with your fiercest moments in health and fitness. You are proof that our readers are STRONG. Keep posting your pics with the hashtag #mystrong #mystrongmoment. MOMENT @1000yearyoung

@thefreckledfitgirl @ultraworldrunnermom

@judinesaintgerard PHOTO BY ROBERT SCUZ OUR FAVORITE MOMENT Judine Saint-Gerard 28, NEW YORK, NY When asked what she does for a living, Judine sums it up in the simplest of terms. “I live and breathe health and @denisekfit fitness,” says the former college track athlete who now works as a fitness coach/consultant and competitor. @thefitgirltalk “I share that with strangers, and work directly with individuals on finding their version of the ‘fit life.’” While she no longer competes in track, she says she still uses track-style workouts in her training regime, like the 150 m sprints she was doing in this photo she posted to her Instagram. “My favorite aspect of track was the training and discipline associated with it,” she says. In 2013, Judine discovered fitness competitions and now competes within the WBFF. “Competing was sort of a redefining moment for my fitness journey as I learned @brontecoluccio how to tie everything together—training and nutrition.”


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SFM25_MSM.indd 1 2017-10-11 3:09 PM S Editor’s Note Yes, You Can There’s nothing quite like the feeling of accomplishing something that once seemed insurmountable. When you cross that finish line and look back at how far you’ve come, it fills you with a sense of pride and confidence unlike anything else. If you’ve ever reached a personal goal (and I know you have), then you understand how I feel right now about this 25th issue of STRONG. When I look back over four years of covers to the very first one, I can’t help but remember how impossibly far away this day seemed in that moment. But I believed in us. I believed in this crazy idea to launch yet another women’s magazine at a time when print media was on life support. I believed

there was room for another voice—one that could resonate with women in a way others hadn’t. And though many people doubted we’d make it beyond that first issue (haters gonna hate), it didn’t stop us from trying. Not coincidentally, the theme of achieving lofty goals has been at the core of each and every one of our 25 issues. Stories of women who defy the odds, blaze trails, and make their dreams realities are what truly inspire us and motivate us to be the best versions of ourselves. Our Nov/Dec issue is full of these stories, including our cover athlete Ashley Pacht’s. In her profile and Q&A on page 34, Ashley describes how she continued her training throughout her pregnancy—a topic that seems to be dividing thousands of women on social media these days. But Ashley, a seasoned trainer and serious fitness competitor, challenged herself to stay as fit and healthy as she safely could while she carried her son, not only for her own health and his, but also so she could return to the stage just five months after he was born. “I love challenges that push me hard,” she told me. “I look fear in the eyes and go for it.” Over on page 30, we profile Muslim American marathoner Rahaf Khatib, who admitted she had a moment of doubt at mile 22 of her first marathon. “But I couldn’t give up,” she said. “I finished it, and kept coming back for more. I felt I had conquered the world.” Since then, she has completed several major marathons around the globe, and became a champion and a voice for hijabi athletes in the mainstream media. “I shatter stereotypes just by lining up at a race,” she says. High five to that, Rahaf. Above: Our first cover As women, we are constantly setting goals for ourselves—some from Nov/Dec 2013! small, others seemingly impossible. So I’d like to dedicate this milestone Right: Just a few of our amazing issues from issue, not to the haters and the naysayers who said we’d never make the last four years. it, but to every woman and girl who has believed in herself. This one’s for those of you who have ever looked doubt in the eye and winked. Because it isn’t the size of the obstacle that matters, or even if you made it to the other side. It’s the going for it that makes you stronger.


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SFM25_Events-MastheadErin.indd 1 2017-10-11 6:24 PM PRESIDENT Kim Gunther




SENIOR DESIGNERS Add a little zen Andreia Pereira, Jacqueline Hornyak to your holiday schedule at DESIGNER ON OUR RADAR the Yoga Expo. Kylie Armishaw COPY EDITOR Chelsea Clarke


Kevin Greene Winter is here, but these events are heating up the holidays. [email protected]

DIRECTOR OF SPECIAL EVENTS Chelsea Clarke [email protected] NOVEMBER 17-18 Grand Finale Customer Service Hundreds of competitors will take a turn in the spotlight at the [email protected] all-glam Fitness America Weekend in Las Vegas, NV. There’s USA 323-206-5026 also posing, runway, and social media seminars to help you take Canada 647-797-3886 your game to the next level. LEGAL COUNSEL Scot Patriquin NOVEMBER 26 Brauti Thorning Zibarras LLP Earn Your Turkey Celebrate Thanksgiving by participating in the 2017 Seattle Contributors Full & Half Marathon. More than 15,000 are expected at the Ro Asgari, Tiffani Bachus, Paul Buceta, Chelsea Clarke, starting line, making it one of the top 10 largest in the U.S. Rachel Debling, Lindsay Guscott, Joy Kushner, Monica Kalra, Jon-Erik Kawamoto, Amanda Kotel, Mikaila Kukurudza, Erin Macdonald, Annette Milbers, Audra Oden, Sarah Phillips, Jahla Seppanen, Emily Schromm, Ryan DECEMBER 2 Workman, Alex Zakrzewski. Ladies Who Lift Special Thanks Compete for a cure at Girls Gone Rx in Warrensburg, MO. EPC, Burlington, ON; Equinox, Vancouver, BC; Iron Empire, This friendly, all-female CrossFit competition raises money Calgary, AB; One2One Training Center, Houston, TX. and awareness for breast cancer research.

Distribution Printing DECEMBER 31 Disticor Magazine TC Imprimeries Distribution Services Transcontinental Midnight Miles Office 905-619-6565 1603 Boul. Montarville Run (literally) into the new year at the New York Road Boucherville, Québec Runner’s Midnight Run. This four-mile run kicks off in J4B 5Y2 NYC’s Central Park at the stroke of 12, with a fireworks Printed in Canada display to light up the course.

JANUARY 6 Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition Sunny Salutations or to replace your healthcare professional. Consult with your healthcare Escape the cold on the west coast and check out The Yoga professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult Expo in Los Angeles, CA. This one-day event is jam-packed your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, with classes and seminars for yogis of every age and level. nausea, or shortness of breath, contact your physician. Mild soreness after SEATLE MARATHON PHOTO ONTHERUNEVENTS.COM THE YOGA EXPO PHOTOS THEYOGAEXPERT.ORG EXPO PHOTOS YOGA THE ONTHERUNEVENTS.COM PHOTO MARATHON SEATLE exercise may be experienced after beginning a new exercise.

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SFM25_Events-MastheadErin.indd 2 2017-10-10 10:30 PM PURE ADRENALINE RO ASGARI OF RECON PHOTOGRAPHY

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SFM25_PAErin.indd 1 2017-10-23 11:41 AM “Practice creates confidence. Confidence empowers you.” -SIMONE BILES


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SFM25_PAErin.indd 2 2017-10-23 11:41 AM SFM25_016.indd 1 2017-10-10 10:26 AM theCIRCUIT USEFUL NEWS, TIPS AND FACTS FROM THE HEALTH AND FITNESS WORLD. Balance of the Sexes They say that men are from Mars, but women of speed, power, and torque, but fatigued much may be able to get there without getting as tired. quicker than the ladies. Since the feet are involved Research from the University of British Columbia in many day-to-day activities, researchers believe Okanagan campus put men and women’s muscular that this could be an equalizer when it comes to endurance to the test by asking subjects to flex valuable physical abilities possessed by men and their feet 200 times (yes, their feet). women. Men may have strength, but women’s A sensor proved what we women already knew bodies may be better suited for tasks requiring all along: the men started out stronger in terms muscular endurance and stamina.

But why not have both? Flip to page 52 to learn how to build epic strength. PHOTO ISTOCK.COM/BRIANAJACKSON PHOTO

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SFM25_CircuitLead.indd 1 2017-10-10 3:52 PM theCIRCUIT Fuel Shell Shock Do you always have food on When shown photographs the brain? Snacking on walnuts of desirable foods such as may help quash your cravings hamburgers and desserts, between meals, according participants in a brain to a new study published imaging study who consumed online in the journal Diabetes, smoothies containing 48 grams Obesity and Metabolism. of walnuts had no increase in 5g Not only do walnuts promote activity in the area of the brain feelings of fullness, but responsible for hunger and THE AMOUNT OF they actually activate the cravings, whereas this area of HEART HEALTHY area of the brain associated the brain lit up in those who MONOUNSATURATED with appetite control. had not consumed walnuts. FATS IN 1/3 OF AN AVOCADO.

FAT CHANCE Break out the avocados: more evidence pointing to the benefits of a diet focused on healthy fats has recently emerged out of McMaster University. The results of the study found adults who consumed a lot of carbohydrates had a 30 percent higher risk of dying during the seven-year study compared to those who followed a low-carb diet, while the high-fat dieters had a 23 percent lower chance of death versus those who ate less fat.

A recent observational study of almost 20,000 adults found drinking four or more cups of coffee a day 4 was associated with a 64 percent lower Walnuts contain a risk of early death number of compounds compared to those that have been linked


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SFM25_FuelErin.indd 1 2017-10-10 5:38 PM theCIRCUIT Fitness Rest for Race Day Athletes who performed high-intensity jumping and heavy resistance training within 24 hours of a run were less efficient and burned fewer calories than those who had rested, according to a recent study published in The Journal of Strength and Conditioning Research. To maximize performance in your next race, avoid any exercises that aren’t aerobic in the days leading up to it—no matter how much you may believe those box jumps put pep in your step.

BATTLE OF THE BANDS ONE-SECOND STUDY: We love fit-tech as much Wearing as the next person, but you could be burning more money compression than calories when you strap one on. Stanford University socks won’t solicited 50 people to test seven 40GET THIS! help you run different wearable trackers and DOING PUSH-UPS found that all were inaccurate farther. Sorry. when reporting calories – The Ohio State University CAN HAVE THE burned. On the low end of Wexner Medical Centre the error scale was the Fitbit SAME STRENGTH-, Surge, off by an average of 27.4 percent, while the PulseOn -, AND PEC- miscalculated by a whopping Stretching 101 92 percent. The good news: Here’s a scary stat: in a survey Smith machine. If your trainer BUILDING BENEFITS all of the devices, including of over 500 trainers, less gives you static stretches the Apple Watch, Samsung than a third recommended pre-workout, politely decline. AS DOING A SET OF Gear S2, Basis Peak, Microsoft dynamic stretching before a To avoid injury, warm up your Band, and the Mio Alpha 2, workout, while more than 40 muscles with motion (think: BENCH PRESSES were much better at gauging percent said that they would jumping jacks and jump rope) AT 40 PERCENT OF heart rate, which, in reality, prescribe a combination before you work out, and save LEAD PHOTO SHUTTERSTOCK.COM/JACOB LUND SOCKS PHOTO PAUL BUCETA PAUL PHOTO SOCKS LUND SHUTTERSTOCK.COM/JACOB LEAD PHOTO is the better way of tracking of both dynamic and static your stretches for later when YOUR ONE-REP MAX. fitness over time anyhow. stretches pre-treadmill or your muscles are pliable.

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SFM25_CircuitFitness.indd 1 2017-10-10 3:56 PM theCIRCUIT Health Sweating in the sauna has some surprising Some health benefits. Like It Hot Does your gym changeroom have a sauna? Science suggests you might want to start using it. A new European study published in the American Journal of Hypertension found spending 19 minutes in a sauna four to seven days a week could reduce your risk of high blood pressure by 50 percent compared to using it only once a week.

CHAIR WARNING: PUT YOUR You won’t get a good butt by PHONE sitting on it. Slather the Screen Planning a beach vacation to escape TO BED winter? Be sure to pack extra SPF. The blue light emitted from Just five blistering sunburns (before your phone, tablet, or TV the age of 20!) can increase your risk screen before bed could of developing melanoma by 80 percent, decrease your melatonin levels according to a study published in the (the chemical that tells your journal Cancer Epidemiology. body it’s time to sleep) by up to 58 percent. For a better sleep, quit screen time at least 30 minutes before hitting the hay.



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SFM25_CircuitHealthErin.indd 1 2017-10-11 4:12 PM theCIRCUIT Mind & Body

Out Train Dementia Exercising into your old age is essential for outrunning cognitive memory diseases. Just 30 minutes of exercise three times a week for a 12-week period improved the cognitive memory among participants in a recent worldwide study published in the medical journal Translational Psychiatry.

SUPER YOGA The health-boosting powers of meditation improve resilience yoga just keep coming. A study to stress factors. Try this flow published in the Journal of the from for 10 American Dietetic Association minutes each day: showed that practicing yoga regularly leads to more mindful Gentle Downward Dog eating habits and a decreased Downward Dog risk of obesity, while another to Plank Flow PERCENT OF AMERICANS study in Frontiers in Human (repeat 3-5 times) Neuroscience found yoga and 75 High EXPERIENCE MODERATE TO (each leg) HIGH LEVELS OF STRESS. Pyramid to Warrior III to Forward Fold (complete all three then switch legs) RELAX OLD SCHOOL YOGA PHOTO BY PAUL BUCETA LEAD PHOTO BY ISTOCK.COM/RYANJLANE BY LEAD PHOTO BUCETA PAUL BY PHOTO YOGA MOTIZOVA SHUTTERSTOCK.COM/GALYNA PHOTO BOOK Mountain Pose Need to destress? Grab a paperback. A 2009 study that measured heart rate and muscle tension of participants who were given books (hard copy, not Repeat this digital) found it took an average of just six minutes sequence 1-2 times if you can. for them to relax once they started reading.

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SFM25_MindBody-.indd 1 2017-10-11 5:07 PM theCIRCUIT Supplements NO WHEY! If dairy-derived protein doesn’t jive with your diet (or your digestive system), shake up one of these completely whey-free protein powder options instead.

Egg White Boasting a complete amino acid profile, egg white protein powders average 110 calories and 25 g of pro- tein per scoop. They’re also generally low carb and zero fat. TRY: Paleo Protein Egg White Protein, $40 Better for 30 servings; Together

Here’s some news you can take to heart: findings from Plant-Based These days, there’s virtually no limit a recent study by John Hopkins University School of to the vegan protein options available Medicine suggest that a combination of regular exercise and on the market. Grams of protein adequate levels of vitamin D could reduce risks of heart per scoop vary between brands, but they’re increasingly becoming com- attack and stroke better than either factor can alone. The parable to whey with anywhere from observational study was an analysis of survey responses 20 to 30 g per serving. TRY: Vega and health reports from over 10,000 adults over 20 years, Sport Performance Protein, $56 so further clinical trials are required to determine if there for 19 servings; is cause and effect. In the meantime, continue your daily sweat sessions and don’t skip your vitamin D. PSST... Daily vitamin D supplementation has also been shown to protect against colds and flu! Beef While they’re a little trickier to find, beef protein powders can be an LEAD PHOTO SHUTTERSTOCK.COM/LZF BAKING SODA PHOTO PAUL BUETA PAUL PHOTO SODA BAKING SHUTTERSTOCK.COM/LZF LEAD PHOTO Did you know? excellent swap for whey. Just be Baking soda can be used as a natural supplement diligent about quality—look for pure to boost athletic performance! A study published beef protein (from flesh, not other ani- in PLoS ONE found that ingesting 0.3 g of sodium mal parts) with minimal processing. bicarbonate (baking soda) per kg of bodyweight TRY: PaleoPro, $40 for 15 increased maximal performance in trained runners servings; performing an exhaustive graded treadmill test compared to when they took the placebo. Want more info on supplements? Check out our articles at

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SFM25_CircuitSupps.indd 1 2017-10-10 12:32 PM Master This Move USE THIS MOVE! 7-Minute AMRAP:

5 Clean & Jerk 5 Burpee Over Bar Do as many rounds as possible in seven minutes.

The First Catch Once the bar is at shoulder height, whip your elbows around under the bar so your palms are facing up, cradling the bar at your shoulders. As you catch the bar, bend your knees, landing in a (this allows you to get under the bar faster). Keep your elbows pointing forward and come up to standing. The Setup Set your feet hip-width apart with your toes under the bar. Squat down to the bar, keeping your back flat and pushing your hips back. Grasp the with hands placed just outside of your knees.

The and Drive From the racked position, bend your knees a few inches while keeping your back straight, then explosively extend your knees and throw the bar off your shoulders.

The First Pull YOUR EXPERT: During the first pull, you want to make sure your hips and shoulders Camille Brown IG: @camille4wildcat rise at the same time. A common Strength & Conditioning Coach, Personal error is allowing your hips to rise Trainer, Olympic Weightlifting Athlete before your shoulders. Be careful not to round your back once you begin the lift. Focus on tightening your core and keeping your chest lifted. HOW TO DO A... The Second Catch As you press the bar overhead, CLEAN & JERK quickly drop under the bar by hopping into a lunge-like stance. The clean and jerk is comprised of two Olympic Land with your arms locked out with lifts which are “core-to-extremity” movements. You are your head in front of your shoulders working from your core to your legs and arms to lift a barbell and your back strong and tall. from the ground to an overhead position. With Olympic lifts, you are allowing your legs to lead the way, but your core and upper body are always connected. These complex movements build power, strength, mobility, stability, confidence, and Finish the Lift kinesthetic awareness. While rewarding, this is a very The Second Pull Bring your back foot to meet your Once the bar is at your hips, front foot so you are fully standing. technical exercise—the most important aspect is staying explode up on your toes, getting Reverse the bar down to your injury free. If you’re new to these movements, begin with an full hip extension, and shrug, chest, then down in front of your unloaded bar until you’re comfortable with the technique using momentum to pull the bar thighs. Repeat the entire thing for

MODEL GAIL MITCH PHOTOGRAPHY PAUL BUCETA HAIR/MAKEUP MONICA KALRA MONICA HAIR/MAKEUP BUCETA PAUL PHOTOGRAPHY MITCH GAIL MODEL before gradually adding plates. Here’s how to master this move. up the length of your body. the prescribed number of reps.

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SFM25_OwnItErin.indd 1 2017-10-10 9:22 AM Trainer Talk Coach Emily Emily Schromm, Nutritional Therapy Practitioner, NASM Certified Personal Trainer, USAW Sports Performance

You r Cardio Strategy What’s the best type of cardio for your goals? Our expert explains.

• Building muscle through down, and repeat 10 times. The word “cardio,” cardiovascular exercise: a version that is a single modality resistance training is Thursday, you would run while simply short for a longer period of time a priority. Not only will you three minutes at 80 percent for cardiovascular, (steady state), and a version that feel a noticeable difference of your max, then walk two has become widely is performing multiple moves in throughout your workout minutes. Aim for five rounds. program as your body a circuit-style manner (high- • Only add steady-state cardio synonymous with what changes, it is the most intensity interval training or if you are eating adequate effective way to boost your many people striving HIIT), and both have their time calories, managing stress, daily calorie burn (even when to stay lean consider and place. No matter which and getting quality sleep. type you choose, the benefits you’re not working out). WOLF JAELYN PHOTO a necessary evil. Too much cardio in combination of elevating your heart rate are • To save time, use circuit with under-eating and high But in more recent years, we huge: improved circulation, training as your primary stress can cause cortisol trainers have worked hard lower blood pressure, better source of cardio. An example dysfunction, which can lead to give cardio a whole new mental health, weight loss of this would be a combination to a standstill in weight loss meaning and prove that it and maintenance, even of five deadlifts, 10 pull-ups, and muscle gain, and an comes in many forms outside controlled blood sugar levels and a 400-meter run. Rest 2-3 increase in exhaustion. of jogging on a treadmill and better insulin sensitivity. minutes between rounds. or slogging on an elliptical. There is no denying that Trust me, ladies: taking It can mean anything with whatever your cardio method • To maintain muscle mass care of the body with proper a little intensity, including is, it’s gotta be done. The while improving your aerobic nutrition, proper strength box jumps, heavy lifting, question is, which type of capacity, add sprints of training, and weekly sprint or just minimizing rest cardio should you be doing if various lengths to your intervals will do far more for you periods between sets. you want to be both strong and program 2-3 times a week. than hours upon hours of cardio. Technically speaking, lean? Here are my rules for For example, Tuesday, you there are two types of achieving exactly these goals. would sprint up a hill, walk Be Empowered, Emily

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SFM25_TrainerTalkErin.indd 1 2017-10-10 8:37 PM SFM25_025.indd 1 2017-10-11 10:28 AM The Quickie 25- MINUTE WORKOUT ACTIVE REST: Skip for one minute between circuits.

YOUR EXPERT: Annette Milbers, CPT, PN1 Head Coach at STRONG Nutrition Coaching Skip the Excuses Get your cardio burn plus total-body strengthening in one speedy routine. PHOTOGRAPHY BY PAUL BUCETA

Let’s face it: you can always find a good reason not to exercise. You don’t have time, the gym is too far, you’re traveling for work, your gym socks don’t match… the excuses are endless. But with minimal required space and equipment, and less than 30 minutes to complete, you can’t argue with this full-body workout. Combining bodyweight exercises with resistance training, plus jump rope for a little cardio, this routine has got you covered. Perfect for wherever you are—a hotel room, backyard, even an office—this circuit routine hits all your major muscle groups and gets your heart working, no treadmills necessary!

THE GOAL: Efficiency! Get a full-body workout in a short period of Equipment: At least one set of time, burning more calories. moderate-weight dumbbells (you may also want a light set for shoulder Why It Works: Alternating between exercises) and a skipping rope. bursts of high intensity and active rest periods keeps heart rate up How To: Perform 12 reps of each throughout the workout. These exercise, skipping for one minute exercises target large muscle between sets. Aim to complete four groups, burning more calories rounds of the circuit. during exercise, as well as after. Warm-Up: One minute of skipping. MODEL DANIELLA MCQUEEN HAIR/MAKEUP MONICA KALRA MONICA HAIR/MAKEUP MCQUEEN DANIELLA MODEL PARK IVY LEGGINGS

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SFM25_TheQuickieErin.indd 1 2017-10-10 10:15 AM STATIONARY SQUAT WITH SINGLE ARM RAISE Stand with feet shoulder-width apart with a dumbbell in each hand (A). Bend your knees and lower into a squat, simultaneously raising the weight at your side to shoulder height (B). Hold the squat as you raise and lower the A weight for all reps. Return to standing, then repeat with the other arm. A B

BENT- A B OVER Begin in a bent-over position with your torso approximately 45 degrees to the ground with dumbbells extended below your chest (A). Keeping B your body stationary, bend your elbows and pull the weights up to your sides (B). Lower back down and repeat for all reps.

STATIONARY LUNGE WITH CURL Stand in a split stance holding a dumbbell in each hand (A). Bend A your knees and lower into a lunge, while simultaneously performing Did you try a (B). Extend your this workout? legs and lower the weights, then TRICEPS Show us how repeat for all reps. you did on IG! PUSH-UP @strongfitnessmag Begin in a push-up position with palms close together on the floor (A). Bend your elbows and lower into a push-up (B). Return to the starting position and repeat.

B To modify, perform the push-ups from your knees.

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SFM25_TheQuickie.indd 2 2017-10-10 8:06 PM Lipstick & Leggings STRONG Style Editor, Sarah Phillips #nailedit! The Best Gifts of 2017 You know what they say: it’s better to give than to receive. But if you’re stumped about what to get the fit-aholic friends on your holiday shopping list, don’t stress, because I’m here to help you score the perfect gift for the athletic woman. Whether she’s a yogi, cardio queen, studio hopper, or weight room junkie, I’ve rounded up the gifts and gadgets she’s going to love for the new year.



3 PLUS: I’m loving this 36-oz water bottle 1. OV Apparel Kits 2. YETI Roadie Cooler 3. Herschel Cotton from YETI too!

I love these apparel kits tailored Ready to roll with you wherever Canvas Tote $50; WEISS EMMA PHOTO for three different types of sweat you go, this cooler will keep your A trendy camo tote for carting gear sessions. Mix and match to build prepped meals and shakes colder, from the car, to the gym, or to the the perfect kit! $100-$135 longer. $200; studio. $50; per kit;

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SFM25_Lipstick & Leggings_Erin.indd 1 2017-10-11 11:47 AM 4. CliniqueFIT Cosmetics I’m obsessing over this new 5 skin care and cosmetics line designed with fit women in mind (it’s about time). Perfect 4 for a quick touch up after an a.m. gym sesh. $20 and up; 9

5. Fitbit Iconic Watch 7. Fitlosophy The first smartwatch from Fitspiration Journal Fitbit, this tracker offers the Keep health and wellness ultimate curation of advanced top-of-mind daily with inspiration health and fitness features, and tips to live life fit. This personalized guidance, 16-week journal was designed functionality, and versatile style. to empower your mind, body, $300; and soul. $17; 7 6. By Lilla 8. All Birds Wool Runners Hair Tie Bracelets Comfy, lightweight, and Finally, fashionable hair elastics breathable, these babies flex 6 that double as bracelets. Add a with every step and rep. personal touch by customizing $95; with your training buddy’s name. $48 for a stack of 9. ClassPass Gift Card 6-8; Can’t decide on a gift card? Give your workout buddy a ClassPass and let her try classes from hundreds of studios in 8 her city! You choose the cost; 10 10. Fit Flyer Headphones Wireless headphones built for fitness with premium sound, customizable fit, and a durable, sweat-proof design. And the rose gold is on point! $130;

11. UE WONDERBOOM Portable Speaker 12 This small (yet mighty) bluetooth portable speaker is waterproof and shockproof for active women on the go. $99;


12. Zip-Up Neo Jacket Layer up in this luxurious neoprene jacket before hitting the gym. Perfect for your sweat obsessed pal. $265;

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SFM25_Lipstick & Leggings_Erin.indd 1 2017-10-11 1:31 PM Pro-Files

HIJABI RUNNER How this Muslim American marathoner is empowering a community of covered athletes. WRITTEN BY CHELSEA CLARKE PHOTO COURTESY OF REEBOK

Rahaf Khatib doesn’t just make headlines— she makes cover lines. After authoring a comment on a Women’s Running Magazine post of a transgender runner about how empowering it was to see diversity in a fitness publication, but that her own community of covered Muslim women were still underrepresented, Rahaf was offered an opportunity to break a glass ceiling. “At first, Women’s Running told me I would be featured as one of 20 kickass women in running. The next day, I received an email stating they wanted to feature me on the cover,” she says.

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SFM25_ProfilesErin.indd 1 2017-10-10 9:06 AM As the first hijabi woman to ever be on the Conquering the world was just the cover of a fitness magazine, Rahaf was beginning, though, and last April, Rahaf elated to finally represent her community, also pledged to give back to it. Hylands, but to her, it was just the first step in a company specializing in natural what she knew would be a longer race. remedies, sponsored Rahaf in the 2017 Boston Marathon where she fundraised On Your Mark for Syrian refugees looking to make a Rahaf and her family immigrated to life in Michigan, setting a goal of $5,000. Michigan in 1983 from Damascus, Syria But with the help of her social media when she was just eight months old. She platforms, she wildly surpassed that goal grew up like any other American kid— and raised a total of $16,000. “Running cracking up at Full House and Saved by has become a vehicle of social change for the Bell, and perfecting Michael Jackson’s me,” begins Rahaf. “It has given me a voice moonwalk—but on the weekends, to educate everyone about my peaceful Rahaf would attend Arabic school faith at a time when Islamaphobia is on and learn the Quran. She adored the the rise. I shatter stereotypes just by lining outdoors and spent hours bike riding, up at a race, but at the same time, I feel but oddly enough, hated running. included and loved by my fellow runners.” Fast forward a couple of decades, and after the birth of her third child, Rahaf The Finish Line found she craved something most mothers Rahaf’s training varies depending on if can relate to: “Me Time.” It was in that she’s preparing for a marathon, but during pursuit that she enrolled in a local gym the racing season she runs four to six times and began taking fitness classes, but she per week, switching it up between speed, still coveted a loftier challenge. In 2012, hill, and long run training. In addition, she practices yoga and twice per week, both of which she says “Running has become are crucial to her marathon preparation. a vehicle of social In the off season, Rahaf commits to more yoga to help with balance and core change for me. It has strength, and she adds swim training. RAHAF’S given me a voice to To date, Rahaf has completed eight STATS marathons, 14 half marathons, two sprint Age: 34 educate everyone , and two 20- and 30-mile bike events. She’s currently training to Career Highlights: about my peaceful complete all six World Major marathons, Paris Marathon, 2015; faith at a time three of which she’s already run. She Berlin Marathon, 2016; educates audiences on her experience as Boston Marathon, 2017. when Islamophobia a Muslim American at events, and hopes Personal Best: Marathon: is on the rise.” to team up with an agency to work with 4 hours 46 minutes on her quest to represent more covered Follow Her: IG @runlikeahijabi after her son’s gym teacher suggested that women in the fitness modeling industry. Rahaf register for a local race, she knew she had found what she’d been looking for. “I saw people of all abilities running, and it really touched me,” she remembers. “I crossed the finish line feeling like a million bucks. I was instantly hooked.” Rahaf returned the following year and finished her first half marathon at that same race. One Big Step For Rahaf, her first full marathon, the Detroit Free Press Marathon, tested her physically and mentally. At mile 22, she says she questioned whether she was even capable of finishing it. “But I couldn’t give up,” Rahaf recalls. “I finished it, and kept coming back for more. I felt I had conquered the world.” Tasting victory at the 2015 Paris Marathon.

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SFM25_ProfilesErin.indd 2 2017-10-23 11:43 AM Eat Something New

From Roots to

COOKING TIP: When using multiple types of beets, separate them Greens when roasting to keep Did you know that both beets and their gorgeous their colors from bleeding. greens are nutrition rock stars? No food waste here! If you’re new to cooking with this jewel of the root vegetable world, it’s time to get on board with the health and performance benefits they have to offer. ARTICLE & RECIPE BY TIFFANI BACHUS, RDN AND ERIN MACDONALD, RDN,


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SFM25_EatSomethingNewErin.indd 1 2017-10-10 10:03 AM Earthy, sweet, and jam-packed with than most other vegetables, the nutrients, beets are one glucose from beets will help of nature’s perfect foods. fuel your body for performance Red & Golden Beets From breakfast to dessert and and support brain activity. with Beet Greens Pesto everything between, beets can Meanwhile, the antioxidants Prep Time: 10 minutes beef up your everyday dishes found in beets protect your Total Time: 40 minutes with flavor and nutrient power. cells from environmental Makes 4 servings stress and lower markers of 1 Tbsp avocado oil Zest and juice of 1 lemon Body Benefits inflammation called C-reactive ½ red onion, chopped 1 clove garlic Beets and their greens are not protein, IL-6 and TNF-alpha. 2 red beets, peeled 2 Tbsp fresh parmesan only delicious and versatile, Don’t throw away the and chopped cheese, grated they’re full of vitamins, minerals, greens! They have more iron 2 golden beets, 2 Tbsp pine nuts and antioxidants that help lower than spinach and are rich in peeled and chopped blood pressure, reduce your risk phosphorus, potassium, fiber, 1 Tbsp extra virgin 1 sweet potato, olive oil of cancer, fight inflammation, B6, magnesium, copper, calcium, peeled and chopped promote eye health, support and vitamins A and C. Regular ½ tsp pink Himalayan Garnish (optional): detoxification, and improve consumption of beet greens can sea salt Large shavings exercise performance. help improve bone strength and of parmesan ½ tsp lemon pepper The beetroot (whether stimulate the immune system Fresh lemon zest 1 bunch beet greens red, golden, or striped) is an by increasing production of excellent source of vitamin C, antibodies and white blood cells. folate, potassium, manganese, Athletes have been turning to 1. Heat oven to 375°F. Line a baking sheet with aluminum foil. and fiber. Many studies have beets as a performance enhancing 2. Place onion, beets, and sweet potato on baking sheet. Rub shown that drinking beet juice supplement because they are high with olive oil and season with salt and pepper. Place in oven and roast 30 minutes, stirring after 15 minutes. can help lower blood pressure, in nitrates. Once ingested, the improve stamina, and enhance nitrates are converted to nitric 3. While veggies are cooking, wash beet greens thoroughly, then purée with lemon zest and juice, garlic, parmesan detox pathways in the body. oxide which helps dilate and relax cheese, and pine nuts in a food processor for about one With a higher sugar content blood vessels, improving blood minute. With the motor still running, slowly stream in the flow and stamina. In one study, olive oil and blend 30 seconds. participants who drank beet 4. Place roasted veggies on a platter and spoon the pesto juice prior to a workout were able over them. Top with garnish and serve. to exercise for up to 16 percent Nutrients per serving: longer. We’ll drink to that! Calories: 212, Fat: 10 g, Carbs: 30 g, Protein: 7 g, Fiber: 6 g

TRY IT To roast beets, wrap them whole in aluminum foil. When soft, let cool on the counter and then remove the skins with a paper towel. They can also be steamed or boiled!

Power Smoothie Sweet Salad Bowl of Beauty Throw cooked Serve roasted Combine cooked and cooled beets golden beets over a quinoa with roasted into a smoothie bed of baby arugula beets, pistachios, with strawberries with goat cheese, and dried apricots. and avocado. spiced pecans, and Top with roasted balsamic glaze. salmon or chicken. PHOTO ISTOCK.COM/ VITALSSSS ISTOCK.COM/ PHOTO

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SFM25_CoverGirl_ProfileErin.indd 1 2017-10-11 7:00 PM Strongas a

CoverMother model Ashley Pacht reveals how staying fit during pregnancy made her stronger in every possible way.


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SFM25_CoverGirl_ProfileErin.indd 2 2017-10-11 6:46 PM SFM: Were you apprehensive SFM: Did your diet change about training while pregnant? much during pregnancy?

Ashley and husband AP: At first, I was nervous about AP: My diet stayed pretty much Jason before their training during my pregnancy. the same, consisting mainly of son was born. Being a competitive athlete, I lean protein with vegetables wasn’t sure how hard to push and grains. My body needed my body and which exercises a wider range of vitamins and to avoid. Then I discovered minerals so I increased my through research that there intake of healthy fats, dairy, was no conclusive reason to and fruit. I avoided processed change my routine as long as I types of starches and sweets was mindful and practical, and and favored carbs like pizza and I made modifications to the brown rice pasta, which contain exercises as the months led nutritional benefits. The key closer to childbirth. for me while pregnant was to find a healthy food balance that SFM: In what ways did satisfied my cravings, while still your training change? getting the proper nutrients. AP: My objective was to maintain SFM: What was most muscle and help keep my difficult about competing energy levels high, so I focused so soon after childbirth? Ashley Pacht can’t stop smiling. on smooth, high reps without increasing significant load. I AP: It was the toughest challenge The 35-year-old fitness her son—and she credits it also had to take extra rest time I had ever faced. It was a competitor from Toronto, almost solely to the fact that between sets and adjust the massive adjustment being a new Canada arrives on set the she continued her training level of intensity. mom. The first three months, morning of her cover shoot, throughout her entire my body was physically depleted and seems to be glowing. pregnancy. It’s a concept SFM: What did you learn from and emotionally exhausted. I Maybe it’s because she’s fresh some people still consider this approach to training? off a big win, taking home the taboo, but these days, women AP: Training at this pace forced To date, Ashley Overall title in the Masters in fitness are increasingly me to fine-tune my exercises. Bikini category at a provincial proving that with the right I learned more about the has competed in championship just two days modifications (and the okay importance of range of motion 12 competitions earlier. Or maybe it’s because from their doc), working out and how the quality of my her almost-18-month-old son while pregnant is perfectly workouts was much more within the is waiting for her at home, safe for both mom and baby. important than the quantity. Ontario Physique and she’s still beaming with And according to Ashley, Association in the the excitement of a new mom. she’s living proof. “Staying Bikini, Figure, and Or maybe it’s because after fit physically and mentally 10 years of serious training during my pregnancy gave me Masters categories. in the gym, she can say her a greater sense of control and body feels stronger now than self-confidence,” she says, it’s ever been. Most likely, adding that it also helped her it’s a combination of the have a smoother recovery. three that’s making Ashley’s After her son was born in confidence skyrocket. March 2016, Ashley was back “This year, I have proven in the gym as soon as she was to myself that I have the able, preparing for a goal she ability to achieve any goal set for herself nine months if I work hard enough for prior: to compete again in it,” she says. “It’s amazing, August of that year. And the progress I have made while she didn’t place as well after having a baby.” as she’d hoped (she still made That progress she’s the top 10), for Ashley, it referring to is in regards to was a huge accomplishment. her impeccable physique and “I realized I needed more her performance in recent time post-pregnancy to peak competitions—Ashley has my conditioning, but I was competed in four separate still incredibly proud of the shows since the birth of progress I made in that time.”

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SFM25_CoverGirl_ProfileErin.indd 3 2017-10-11 7:14 PM A LITTLE HELP In addition to a balanced, nutrient-dense diet, “I love challenges Ashley followed a dietary *supplementation program that push me hard. both during and after her pregnancy to help ensure I gain strength by she was getting the proper learning from my nutrients to keep her body as strong and healthy as weaknesses and possible. A few of these supplements included acknowledging omega-3 fatty acids with concentrated EPA and DHA the areas that need (for cardiovascular and improvement. I brain health), vitamin D3 (for baby’s bone look fear in the development), and EGCG extract (to provide Ashley eyes and go for it.” with a boost of antioxidants). *Always speak to your doctor before beginning any supplementation program.

had to be patient building back myself that with perseverance, my physical strength and range I still had it in me to compete. of motion. Areas like my abs and adductors needed extra SFM: Has being a mom changed training. But at the same time, it the way you view your body? was not only gratifying, but also AP: I have learned not to get important for my mental health attached to any particular to have that time to myself. phase because our bodies are constantly changing. I also never SFM: How did it feel to weigh myself. I believe it to be do so well in your recent unhealthy viewing your body by competitions? a number on a scale. Gaining AP: I put my heart into it and my muscle and losing fat will look like body felt stronger than ever. I no progress on the scale. I have felt extremely confident on stage learned to embrace my body no knowing the progress my body matter what size I’m at. The most had made since my last show. I important factor to me is staying cleaned house and I proved to fit, healthy, and strong.

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SFM25CoverGirl-Ropes.indd 1 2017-10-10 10:22 AM Swings

& Slams

This out-of-the-ordinary routine will push you beyond your comfort zone and get you sweating. ARTICLE AND ROUTINE BY JON-ERIK KAWAMOTO, MSC, CSCS PHOTOGRAPHY BY PAUL BUCETA

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SFM25CoverGirl-Ropes.indd 2 2017-10-10 10:22 AM nated in Russia sometime during the late 19th century), but their benefits have never gone out of style. These workout tools provide low-impact exercise The Workout options that are metabolically This workout includes eight exercises performed challenging and effective at in a circuit-style fashion. Set a timer to switch improving overall fitness and between 45-second and 15-second intervals. During cardiovascular performance. the 45-second interval, you’ll perform the exercises, you’reIf like most trainees who Compared to most traditional and during the 15-second interval, you’ll recover hit up the gym regularly, you gym machines, the majority of and prepare for the next work interval. Rest 90 probably gravitate to free the exercises performed with seconds between each round. Complete 3-6 weights, cardio equipment, and ropes and kettlebells are per- rounds depending on your fitness level. maybe a machine or two. Nothing formed standing, which means wrong with that. But aside from you’ll develop more functional becoming mind-numbingly bor- strength and athleticism and NOTE: For unilateral exercises, switch sides ing, doing the same ol’ exercises burn more calories. halfway through the 45-second work interval. isn’t always as challenging as Here, we’ve combined these your workout could be. So why two time-tested training styles in not step away from the machines an unconventional and innovative TRAINER TIP: and standard exercises, and in- routine, guaranteed to take you “The goal is to perform troduce tools that can really push out of your comfort zone your fitness game to the next and into the next level of fitness. as many ‘beautiful’ reps level? If you haven’t guessed yet, as you can. With fatigue, we’re talking about battle ropes You’ll Need: and kettlebells. > 50’ long, 1.5-2” diameter your form might get a little We know, these two aren’t battle rope sloppy, so stay focused exactly new to the fitness scene (battle ropes were made popular > One 15-35 lb kettlebell and keep your technique years ago by the mixed martial (depending on your as sound as possible.” arts crowd and kettlebells origi- current strength level)

A B >

Large Double Rope Slams with Mini Hops Kettlebell Goblet Squat

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SFM25CoverGirl-Ropes.indd 3 2017-10-10 8:40 PM > >

Small Alternating Large Double > Slams with Rope Slams Reverse Lunges Kettlebell Hold both ends of the rope with a with Mini Hops neutral grip and stand with your Hold both ends of the rope with a Goblet Squat feet hip-width apart. Lift and slam neutral grip and stand with your Stand with your feet shoulder- the ends of the rope, alternating feet shoulder-width apart. Bend width apart and hold a kettlebell left and right with a short range your knees and hips slightly, and by the handles in front of your of motion. Take a large step feel tension in the rope. Lift both chest (A). Squat down, dropping backward and perform a lunge arms up quickly to head level and your hips below your knees while continuing to alternate slams. simultaneously leave the ground while keeping your feet flat on Return to the starting position and with your feet (mini hop). Slam the the floor (B). Press through the perform the lunge on the opposite ropes down as you land. Repeat this ground to return to standing leg. Alternate legs and continue movement quickly for 45 seconds. and repeat for 45 seconds. performing slams for 45 seconds. Kettlebell Goblet Squat

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SFM25CoverGirl-Ropes.indd 4 2017-10-10 8:42 PM >

Small Double Rope Slams with Squats Hold both ends of the rope with a neutral grip and stand with your feet shoulder-width apart. Lift and slam the ends of the rope simultaneously but with a smaller range of motion than in exercise one. Perform a squat while continuing to slam the rope. Stand and continue squatting while slamming the rope for 45 seconds. > >

Single-Arm Kettlebell Row Hold the kettlebell by the handle in one hand. Hinge at the hips and lower your torso until it is almost parallel with the ground (A). Pull the kettlebell up to your side, driving your elbow back (B). Lower back down and repeat for 22 seconds. Switch arms and continue until the 45-second interval is over. “These exercises Off-Set Kettle- hit all the major bell Push-Up muscle groups Lie the kettlebell on its side and and jack up your get into a push-up position with one hand placed on the round part heart rate.” of the kettlebell and the opposite hand on the floor. Tuck your hips and squeeze your butt and abs (A). Brace, keeping your body straight, and perform push-ups (B). Continue for 22 seconds, then switch sides.


A B B Single-Arm Kettlebell Row Off-Set Kettlebell Push-Up

42 STRONGFITNESSMAG.COM November/December 2017

SFM25CoverGirl-Ropes.indd 5 2017-10-10 8:42 PM >

Kettlebell Swing Hold a kettlebell in front of your thighs with a two-hand grip on the handle. Your feet should be shoulder-width apart. Push your hips back and swing the bell downward in between your legs (A). Explosively swing the bell upward while thrusting your hips forward to propel the bell to chest height (B). Allow the bell to swing downward and repeat for 45 seconds. >

Front Plank with Single-Arm Hori- zontal Rope Waves Get into plank position with your on the floor. Grab one end of the rope with your right hand (A). Move the rope from side to side quickly while maintaining your plank position (B). Perform A B for 22-seconds, then switch arms and continue performing until the 45-second interval is over. S



Off-Set Kettlebell Push-Up

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SFM25_30minMealsErin.indd 1 2017-10-10 5:50 PM Total Time 15 MINS Low-Carb Autumn Pizza Prep Time: 10 minutes Total Time: 15 minutes Makes 4 servings

4 Ezekiel 4:9 sprouted grain tortillas 4 Tbsp pesto (jarred or homemade) ½ cup mozzarella, shredded 1 cup butternut squash, cubed (from a 10 oz bag if using frozen) 1 cup fresh spinach, roughly chopped 12 walnut halves, broken into pieces, if 1 desired (about /8 cup) 4 Tbsp feta cheese, crumbledd

1. Preheat the oven to 450°F. Spray a pan with cooking spray and sauté squash for 3-4 minutes When you have a healthy over medium heat until mostly cooked through. Set aside. appetite but a tight timeline, 2. Lay tortillas on a large cookie sheet. Spread one tablespoon the drive-thru can start pesto on each tortilla. 3. Sprinkle with mozzarella cheese. looking pretty good. But Spread squash and spinach evenly on top of each tortilla. pump the brakes on that 4. Place the cookie sheet on the center rack of the oven burger combo and get your and cook for 4-5 minutes, or until edges are toasted butt in the kitchen instead— and cheese has melted. 5. Remove from oven and top with we’re serving up satisfying crumbled feta. Slice and serve.

30-minute meals to get you Nutrients per serving: Calories: 413 , Fat: 26 g, through your work week. Carbs: 33 g, Protein: 18 g, Fiber: 7 g

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SFM25_30minMealsErin.indd 2 2017-10-10 8:39 PM Total Time 21 MINS Spicy Chimichurri Chicken Breasts Prep Time: 5 minutes Total Time: 21 minutes Makes 4 servings

4 4 oz chicken breasts ½ garlic clove (about 1. Season chicken with salt and pepper. cilantro, vinegar, garlic, lemon, and red ½ tsp chopped) 1 tsp + 2 Tbsp olive oil 2. Pour one teaspoon olive oil in a pan pepper flakes in a food processor and pulse. Zest of 1 lemon and warm to medium-high heat. Add more olive oil if needed and season ¾ cup packed parsley with salt and pepper. 1 Sprinkle of red pepper flakes 3. Cook chicken for eight minutes on /8 cup packed cilantro, 5. Top each chicken breast with one chopped Salt and pepper to taste each side or until no longer pink. Cover for most of the time to prevent tablespoon of chimichurri sauce. 1 Tbsp apple cider vinegar ½ cup veggies of choice it from drying out. Serve with vegetables or a green salad. 4. While chicken is cooking, prepare the Nutrients per serving (without side): chimichurri sauce: combine parsley, Calories: 250, Fat: 11 g, Carbs: 1 g, Protein: 35 g, Fiber: 0 g

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SFM25_30minMealsErin.indd 3 2017-10-10 8:39 PM Total Time 27 MINS Veggie Loaded Frittata Prep Time: 10 minutes Total Time: 27 minutes Makes 4 servings

5 eggs 5 egg whites 1 ½ cups broccoli, chopped ½ cup spinach, roughly chopped 1 red bell pepper, diced ½ cup zucchini, shredded, salted and drained ½ cup cheddar cheese, shredded

1 /8 tsp garlic salt Pepper to taste

Garnish: 2 tsp fresh herbs of choice, chopped (basil, rosemary, tarragon)

1. Preheat oven to 375º F. Spray a 9’’ oven-safe pan with cooking spray and sauté broccoli and red pepper for 3-4 minutes over medium-high heat. Set aside. 2. In a large bowl, whisk eggs until frothy. 3. Stir the sautéed veggies, zucchini, spinach, and shredded cheese into the eggs. 4. Spray the pan with cooking spray or oil again. Heat on the stove over medium heat. 5. Season egg mixture with garlic salt and pepper and pour into the pan. Cook for about 5 minutes or until the edges begin to brown. 6. Place the pan into the oven and cook for 12 minutes or until cooked through. 7. Sprinkle with fresh herbs and serve with multigrain toast.

Nutrients per serving (not including toast): Calories: 200, Fat: 11 g, Carbs: 6 g, Protein: 17 g, Fiber: 2 g

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SFM25_30minMealsErin.indd 4 2017-10-10 5:50 PM Total Time 25 MINS Peanut Chicken Protein Power Bowl Prep Time: 15 minutes Total Time: 25 minutes Makes 4 servings

1 cup quinoa 8 oz bag of snap peas (about 2 cups) 2 rotisserie chicken breasts, bones and skin removed, cubed 2 cups broccoli (either raw or in a freezer bag that can be steamed in the microwave)

Peanut sauce: ½ cup natural smooth peanut butter 1 tsp fresh ginger, grated 1 garlic clove, minced or pushed through a press 1 Tbsp lime juice ½ - ¾ cup chicken broth (depending on desired thickness) ½ tsp white wine vinegar ½ tsp honey (optional) Pinch of white pepper

Garnish: (divided among four bowls) 2 radishes, thinly sliced 4 Tbsp peanuts, chopped 2 Tbsp green onions, chopped 1 Tbsp fresh mint, chopped

1. Cook quinoa according to package instructions. 2. While the quinoa is cooking, cut the chicken breast meat into cubes. 3. Place the peas and broccoli in a steamer and boil, covered, for about 5-7 minutes or until crisp-tender. 4. Combine peanut butter, ginger, and garlic in a small saucepan and simmer over low-medium heat until combined and smooth (about one minute). 5. Remove peanut sauce from the heat and add lime juice, bouillon, water (or chicken broth), vinegar, honey, and white pepper. Stir until well combined. 6. To serve, place ½ cup quinoa and 3 oz chicken in each bowl along with veggies. Drizzle with two tablespoons peanut sauce and garnish.

Nutrients per serving (including garnish): Calories: 545, Fat: 26 g, Carbs: 34 g Protein: 43 g, Fiber: 7.5 g

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SFM25_30minMealsErin.indd 5 2017-10-10 8:39 PM Skinny Sloppy Joes Total Time Prep Time: 10 minutes Total Time: 25 minutes Makes 4 servings 1 lb ground beef (93% lean) 3. Once the meat is browned, 25 MINS add the beans and break it all 15.5 oz can garbanzo beans up with a potato masher. 1 red bell pepper, chopped 4. Add the peppers, shallots, ¼ cup shallots, chopped and garlic to the meat and 1 garlic clove, pressed bean mixture and cook until soft (about five minutes). 15 oz can tomato sauce 5. Pour in the tomato sauce, 1 tsp Worcestershire sauce Worcestershire, and steak 1-2 tsp steak seasoning seasoning and bring mixture to a boil. Once it boils, reduce 4 whole grain buns of choice heat to low, cover, and allow to simmer for five minutes. 1. Brown the meat in a large pan over medium-high 6. Meanwhile, toast the buns until heat for about six minutes, slightly brown. Serve with and then drain the fat. a scoop of meat mixture.

2. Drain and rinse the beans and Nutrients per serving: let them drip dry in the strainer. Calories: 434, Fat: 16 g, Carbs: 52 g, Protein: 37 g, Fiber: 12 g S

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SFM25_30minMealsErin.indd 6 2017-10-10 8:39 PM SFM25_050-051.indd 1 2017-10-10 10:29 AM SFM25_050-051.indd 2 2017-10-10 10:30 AM TAKE FIVE

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SFM25_5X5Erin.indd 1 2017-10-10 8:49 PM Want to get strong? (We mean really, really strong.) Shatter strength plateaus and pack on lean muscle with the deceptively simple 5x5 training program. WRITTEN BY ALEX ZAKRZEWSKI PHOTOGRAPHY BY BLAKE CORTES

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SFM25_5X5Erin.indd 2 2017-10-23 11:45 AM IF IT AIN’T BROKE, DON’T FIX IT.

Nowhere is this old proverb truer than in the realm of health Why it works and fitness. Nowadays, it’s easy The strength-boosting effec- to get caught up in the hype tiveness of 5x5 training lies of new, supposedly cutting- in its unique rep and weight edge training techniques that scheme—a departure from the are guaranteed to produce conventional 12-15 rep range “amazing results in half the that everybody seems condi- time,” (using a fraction of the tioned to work in. “The problem effort of traditional methods). with these conventional types While there’s nothing wrong of loads and durations is that with trying new things, if you only your slow twitch muscle want to see real gains in strength fibers are recruited,” says and muscle, you have to get back Kaseigh Griff, a Toronto-based to the time-proven method of CPT and firefighter. Muscles are intense, heavy — composed of two different types there’s no two ways about it. of fibers: the slow twitch, which Enter 5x5 training. This are engaged during endurance classic strength-building training moves, and the fast twitch, program has gone through which come into play during more variations over the years explosive moves. But the 5x5 than Madonna, but just like program offers the best of both the Material Girl, the original worlds, explains Griff. “Lower elements have stayed the same. rep ranges with heavier loads will Invented in the 1960s by force your body to recruit both three-time Mr. Universe Reg fast and slow twitch fibers, forc- Park, 5x5 training involves ing more of the muscle to work.” performing three different Then there are the benefits exercises for five sets each, and that come with focusing mainly just five reps per set. Sounds like on heavy compound moves like a walk in the park, right? Well, the squat, , and bench here’s the kicker: each exercise press, all of which engage major has to be a major compound muscle groups throughout the movement and performed at body at the same time in a wide a weight that allows for no range of motion. Compound more than five reps per set. moves also get your smaller Still think it sounds easy? Read muscle groups and core muscles on to find out how you (yes, firing in ways that isolation women can seriously benefit exercises and machines don’t. from the strength gains of a “Using numerous muscles at 5x5 without getting “bulky”) the same time, and training the can adopt this program and body as one piece, is a surefire start seeing some real results. way to pack on lean muscle,”

Beginner This sample program is a good introduction to the 5x5 method. Rest at least 90 seconds to two minutes between sets. Only when 3-Day you can complete five sets of five reps comfortably and with perfect form should you modestly increase the weight. As you Program get used to the program, introduce some supplementary moves— particularly core exercises—as needed, but be careful not to overdo it. Master the movements before expanding the workout.

54 STRONGFITNESSMAG.COM November/December 2017

SFM25_5X5Erin.indd 3 2017-10-10 8:29 PM About nutrition Any changes in the gym should be comple- mented by changes in the kitchen. A program of this intensity requires more healthy calories than what you’re probably used to. “Plan to be in is definitely not the case with gains. Overdo it with a program a caloric surplus, or at least maintenance level compound moves. Although as intense as the 5x5 and the when beginning a strength training program,” the 5x5 program is about only progress you’ll see is in says Griff. “It is also crucial to consume adequate strength training, your three the injury department. Start protein from your diet in order to support protein primary focuses should be form, with three training days per synthesis and rebuild muscle tissue.” The form, and then form. “Execute week with at least one day of general rule for protein intake is 0.8 to a full each movement correctly, and rest between workouts (for a gram of protein per pound of bodyweight. Too gradually increase weight sample starter program, see little protein will stymie gains, increase muscle without sacrificing form,” says the “Beginner 3-Day Program” soreness, and preclude adequate recovery. St. Clair. “Too often, novice bar below). “Advanced lifters And don’t shirk the healthy fats, either. Plant- trainers load the bar with understand that taking time to based fats such as olive and coconut oil provide plates even though they can’t recover will maximize strength, the body with energy stores and essential fatty even perform the movement improve performance, and help acids, and promote healthy cell function. Avocados using the light load.” prevent injury,” says St. Clair. If are also a good source of hormone-regulating B When starting out, an your muscles aren’t recovering vitamins and potassium, an important mineral in effective way to gauge how properly, your next workout the production of testosterone. “Whether male much weight to use is to forget could do more harm than good. or female, testosterone is beneficial for muscle numbers and go by intensity growth,” says Griff. “Don’t worry, you’ll never using an R.P.E. or “Rate of Per- Adding supplementary look too ‘manly’ from eating avocados.” ceived Exertion” scale. Imagine exercises an intensity meter in which One of the best things about zero is resting and 10 is muscle 5x5 training is that it quickly failure. You want to be working exposes imbalances and short- says Mike Baltren, coach and ing slim,” she says. “Well, to at about a seven or an eight—a comings both in strength and general manager at Ambition achieve this, a shift in body weight that is challenging, but performance. As the weeks go Athletics in Encinitas, Califor- composition must occur in not to the point that you are too by and you become more com- nia. “It also builds confidence which muscle mass increases taxed to continue your workout fortable with the physical rigors by helping you to realize the and body fat decreases.” The after your final rep. “Using an of the program, supplemental amazing strength and power surest way to trigger this shift R.P.E. scale rather than muscle exercises can be introduced on your body is capable of.” is through diet and an intense, failure will get you used to training days, after the main calorie-burning weight train- heavier weights and intensity compound moves portion, to Never heard of it? ing regimen. More often than better than going from zero to correct these issues. “Some Unfortunately, many women not, that “bulky” look women one hundred right out of the form of carry such as a farmer’s still have the misconception dread is due to a high body-fat gate,” says Griff. Finding your or suitcase walk is great for the that lifting heavy will produce percentage that keeps dense, target intensity can take some core, as well as overall strength a bulky, masculine look, when lean muscle obscured. trial and error, so be sure to and work capacity,” suggests in fact the opposite is true, says track your R.P.E. as you prog- Baltren. To bolster upper-body Cynthia St. Clair, How to get started ress over time. strength specifically, body- performance coach and owner For most isolation moves, Always remember that get- weight exercises like TRX rows of Intermix Strength in North the mechanics of the exercise ting stronger is a process—you and push-ups never get old. For Bergen, New Jersey. “Ironically, are either pretty simple, or in can’t fake it or force it. Only the lower body, try working in a these women want a toned, the case of machines, almost with consistency and dedica- few sets of single-leg exercises fit appearance while remain- impossible to screw up. This tion will you see measurable like split squats or lunges. S

Bench Press Barbell Squat Deadlift Day 1 5 sets of 5 reps Day 2 5 sets of 5 reps Day 3 5 sets of 5 reps Barbell Squat Weighted Pull-Up Dumbbell 5 sets of 5 reps 5 sets of 5 reps 5 sets of 5 reps Bent-Over Row Seated Military Press Front Squat 5 sets of 5 reps 5 sets of 5 reps 5 sets of 5 reps

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SFM25_5X5Erin.indd 4 2017-10-10 8:30 PM SFM25HolidayGuide_Erin_Latest.indd 1 YOUR HEALTH 56 just survive— just season, don’t

STRONGFITNESSMAG.COM This winter This thrive. Re

SURVIVAL G viv 2017 HOLIDAY 2017


November/ December 2017December 2017-10-11 5:36 PM

PHOTO FSTOP IMAGES GMBH / ALAMY STOCK PHOTO THREAT: Your love for leafy green salads flies south for the winter.

SURVIVAL TACTIC: found that subjects EMBRACE IT! While eating following a strictly raw foods that are in-season diet had high levels of isn’t anything new, did vitamin A and beta- you know that some carotene, but low levels of vegetables’ nutrients are lycopene, an antioxidant actually more beneficial linked to reduced risks of for you if they’re cooked? cancer and heart attacks. Veggies such as carrots, In a test published in the tomatoes, peppers, Journal of Agriculture carrots, spinach, and and Food Chemistry, many others provide scientists found the more readily-available amount of lycopene in It happens antioxidants when they’re tomatoes was 35 percent lightly steamed or boiled higher when cooked than every year. versus if you consume if eaten raw, citing that Somehow those visions of them raw. While raw cooking breaks down the sugar plums dancing in your vegetables do have their vegetable’s cell walls, head give way to mountains place, boasting intact and making it easier for the of gifts to buy, travel plans to undamaged vitamins and antioxidant to make its be made, and attempting to minerals, a recent study way into your body. finally crack the code on how to keep your entire family happy this holiday season. Nevermind the serious lack of THREAT: Your weekly workouts have been natural vitamin D that comes with shorter days, but the replaced by regular Netflix marathons. onslaught of party invitations, family obligations, dessert SURVIVAL TACTIC: STEP OUTSIDE. In one study on the link between exercise tables, and the unavoidable and seasonal affective disorder, one hour of cold-weather, outdoor aerobic exercise stress of trying to squeeze in a (even when the sky was cloudy) was just as beneficial as two and a half hours of few workouts can be enough indoor light treatment. If you’re struggling to get off the couch, consider making a to send you into hibernation. game plan with a friend to ignore the television’s siren call in favor of some endorphin- Lucky for you, we’ve boosting activity—even if it’s as simple as a walk through the neighborhood. thought of everything to get you from now until New Year’s, while maintaining (most) of your sanity. We’re Nerd Alert 2. Cycling. One 30-minute not miracle workers, but apply According to scientific session of cycling a few of these tips to your WAIT… research, any aerobic or activated participants’ hectic holidays and you’ll stay Are cold-weather strength training workout brain neural circuits merry and bright. workouts safe? 45-59 minutes long at 50-85 causing them to feel a Sometimes. One in-depth percent of your max heart rate notable boost in energy, study by the University of three times per week for 10-12 according to researchers Alberta found that exercising weeks straight is the magic at the University of in very cold temperatures formula for staying happy. Put in Athens. induced temporary these top-rated workouts into respiratory problems in play to beat the winter blues. 3. Anything outside. participants, and suggests Even if it’s overcast, you’ll that workout intensity be 1. Yoga and Pilates. still feel the effects of decreased when temps Because paying attention daylight. Take a brisk hit -15°C (5° F) or lower. to and controlling your walk outdoors, try Experts note that layering breath is one of the main snowshoeing or cross- up properly is your first components to these country skiing, or build a line of defense. Cover your workouts, you’ll lower snow fort with your kids hands and ears, and wear your heart rate and to boost those endorphins material over your mouth reduce stress levels. and serotonin levels.


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SFM25HolidayGuide_Erin_Latest.indd 2 2017-10-11 5:39 PM TANGLED UP IN HOLIDAY STRESS?: Turn to page 60 for a stress-busting workout.

THREAT: Your holiday to-do list is longer than Create a1 Kanban Board Pick One2 Non-Negotiable Practice3 Saying “No” your family’s To use this planning method Self-Care Activity Your time is at a premium, second hour commonly practiced in big “We hear it again and again, especially during the holidays. of caroling at business, get yourself some but for some reason, it doesn’t When you get wrapped up in sticky notes and create three always stick: you won’t be any the idea that you’re not doing the piano. columns: “To Do,” “In Process,” good at providing for or working “enough” to please or take care of and “Complete.” Write each task with others if you don’t first look everyone around you, take a step SURVIVAL TACTIC: down, and put it under the “To after yourself,” Turner warns. back and re-evaluate. “One thing GET ORGANIZED AND Do” column, moving it along as Choosing one simple act, such as to get clear on is that during PRIORITIZE. “The last thing the task is progressing. Using reading before bed, walking to the holidays, everyone should you want is to hear yourself visual cues creates clarity and work, or taking a bath, provides realize we’re all being pulled in promotes prioritizing, and the many directions, and it isn’t easy saying how stressed out you you with time to reflect, final jump to the “Complete” to make everyone happy,” Turner are all season long,” says decompress, and consider column satisfies any multi- explains. “To make saying ‘no’ Brittany Turner, certified your own well-being. Keep it tasker’s brain. consistent, and tell others about an easier process, as a rule, give personal coach and owner it. “Not only will they hold you yourself one day to respond to of The Courage Collective accountable, but they’ll also get an invitation or request. You are based in Toronto, Canada. out of your way when it’s time.” allowed to say, ‘Thanks, I’ll need “With these real, tangible, to sleep on it.” Take the time to stress-busting tools, you process whether or not you have can keep yourself sane the capacity to take on what’s this holiday.” being asked of you.” BUCETA PAUL PHOTO SHOES ISTOCK.COM/KNAPE PHOTO WOMAN

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SFM25HolidayGuide_Erin_Latest.indd 3 2017-10-11 3:31 PM THREAT: Let’s not sugarcoat it: traveling is a nightmare.

SURVIVAL TACTIC: PLAN AHEAD. Driving to your in-laws or packing for a week in the sun, some form of travel is inevitable during the holi- days. Follow Turner’s advice for starting your trip off on the right foot. can run high. Turner recommends Sad or PACKING LIST. discussing a plan with the entire Organize a list in three travel team, in which kindness, categories. “To Pack” patience, and acceptance prevail. S.A.D.? considers your travel method: if “Say, ‘No matter what occurs, While it is common to you’re flying, determine what can we speak to each other kindly, we feel more lethargic in be carried on and what belongs in focus on taking a full breath before the winter months, true baggage. “To Buy” encompasses speaking, and when things do go seasonal affective disorder all purchases that need to be made awry, we’ll try to laugh about it can become a form of in advance of your trip. Your “To sooner rather than later.’” clinical depression when Do” list should include everything Be good for goodness accompanied by symptoms from hiring a house sitter to printing including listlessness, sake! You’re not the only one your parking permit. “When you disinterest in socialization, battling traffic, lugging baggage, actually begin to pack,” says Turner, oversleeping and eating, or waiting in the airport lineup. “remember that less is more. Be difficulty concentrating, and Avoid Smiling at others is a two-way travel thoughtful with how much you’re agitation. Doctors specify mood booster, so not only will you blunders bringing, and try to be realistic.” that to be classified as by making brighten the rest-stop cashier’s a plan. seasonal affective disorder, Make a plan to co-exist. day, you’ll also increase your own one must experience these If you’re traveling a very long happiness. (Don’t forget to smile at symptoms at the same time distance or towing kids, tensions your own family, too!) each year (usually winter, but this disorder can less commonly affect sufferers in the spring and summer, too), and find that symptoms Try this! Mini clear up during the non- depressive season. Meditation Your first line of action if you think you’re a S.A.D. Taking five minutes to focus on sufferer is to contact your your inner self can do wonders! doctor to rule out any other Find a quiet space where you underlying medical issues. can sit comfortably on the If you are diagnosed with floor or in a chair and do the seasonal affective disorder, following exercise: you may be prescribed light therapy, which is thought to • Take two deep breaths, in tackle the main perceived through the nose and out cause of S.A.D.: lack of light. through the mouth. Medication, counseling, • Begin breathing normally, and and self-help techniques direct your focus to the breath are also widely available to going in, and going out. combat symptoms. For mild Continue for about 10 breaths. men. than S.A.D. develop to likely more 4x are Women sufferers, try spending more • Turn your attention to the top time outdoors when the sun of your head and slowly scan is at its highest, rearrange down your body, noticing any your living space to put you tension, feelings, or sensations. closer to natural light when • Whatever you notice, you’re indoors, get plenty acknowledge it, then let it go. of protein and omega-3s in your diet, and make a point • When you have reached your toes, to use the stress-relieving return your attention to your breath. and resiliency-building


DID YOU KNOW? YOU DID seasonal symptoms set in.

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SFM25HolidayGuide_Erin_Latest.indd 4 2017-10-11 3:46 PM DO YOU EVEN THREAT: Short days have you wanting HYGGE? This Danish tradition to hit the hay embodies ubiquitous super early. coziness, and generally means finding pleasure SURVIVAL TACTIC: STAY ON in simple, soothing SCHEDULE. Experts say it’s best practices, with its “high- to power through the 8 p.m. yawns season” being the colder and stick to your regular year- months (although hygge round bedtime. While it may seem is practiced year-round counterintuitive to aim for less in Denmark). Hygge can sleep, maintaining usual shutdown mean enjoying an at-home and wake-up times will actually brunch with friends, losing improve the quality of sleep you yourself in a gripping get during those hours, rather novel under your warmest than getting a mediocre sleep for blanket, taking deep a longer period of time. Because breaths in a snow-covered the body naturally becomes forest, or treasuring more sluggish in the winter from quiet moments with your weather changes, loss of sunlight, family. Turner suggests heavier foods, and holiday stress, enhancing opportunities allowing yourself to rest or sleep to stay present as you whenever you feel like it could hygge by taking the time have a detrimental effect on the to consider what you’re sleep you aim to achieve overnight. grateful for, committing Keeping a relatively normal sleep to taking one mindful schedule is one of your best bets breath each day, or even undertaking some no- for staving off a winter coma. S screen time. “Try putting

your phone and laptop NOSEEK SHUTTERSTOCK.COM/VLADISLAV PHOTO CRANBERRIES YAFIMIK SHUTTERSTOCK.COM/YULIYA PHOTO WOMAN away 4-5 hours before bed, and give yourself 1-2 hours of no-tech time 6-Minute each morning.” However you hygge, the point is Stress Buster to slow down and find Feeling like you want to scream? comfort and jubilation Sweat that stress away with this in any activity. When quick and dirty bodyweight you reason that the only workout you can do anywhere. thing that could make How to: Perform one minute your mug of mulled wine of each of the following exercises, and fluffy socks even resting a max of 15 seconds more relaxing is to be between sets. snowed in, you’ve officially got your hygge on. Push-Ups Air Squats Alternating Lunges Mountain Climbers Plank

FUN FACT: Danish doctors recommend “tea and hygge” as a cure for the common cold!

60 STRONGFITNESSMAG.COM November/December 2017

SFM25HolidayGuide_Erin_Latest.indd 5 2017-10-11 4:38 PM SUBSCRIBE TODAY STAY STRONG ALL YEAR LONG


SFM25_SubAd.indd 1 2017-10-11 1:52 PM Cup of Glow Is reducing your caffeine intake on your list of resolutions? Don’t wait for the new year to experiment with healthy alternatives! Heat up these antioxidant-packed superfood lattes using turmeric, dandelion, rooibos, and yes, even mushrooms, and discover

delicious new ways to kickstart your day. BONDARENKO SHUTTERSTOCK.COM/RIMMA PHOTO


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SFM25_Superfood LattesErin.indd 1 2017-10-10 6:05 PM Like it spicy? Add a pinch of ground Turmeric cayenne pepper. Also known as turmeric tea or golden milk, this spicy and vibrant beverage is endorsed by health bloggers galore. One of which is vegan foodie Lina Saber, who’s plant-based Instagram account, @tropicallylina, has gained more than 500,000 followers. “The superfood latte trend is absolutely incredible for women of all fitness levels because its main purpose is to replenish, rejuvenate, and energize,” says Saber. “When it comes to beauty, a turmeric latte has skin-healing powers thanks to its antimicrobial properties, which keep your skin glowing bright and blemish free by banishing acne-causing bacteria and naturally brightening your skin.” Drinking turmeric tea has also been shown to prevent indigestion and bloating, and can speed recovery from a tough workout thanks to the anti-inflammatory properties of turmeric and its active ingredient, curcumin. “It also helps prevent blood clots by improving blood flow throughout the body and wards off cold and flu viruses by boosting your immune system,” adds Saber.


It’s safe to say Turmeric Latte the world is Superfood lattes are caffeine- (Makes 1 serving) having a love affair free concoctions made from 1 cup of coconut milk or with coffee—we’re plants, spices, and herbs, and plant milk of choice they’re blowing up Instagram 1 tsp of ground turmeric kind of obsessed. feeds faster than the Unicorn ½ tsp of ground ginger 1 But while millions live for the Frapp. A quick Google search /8 tsp of black pepper buzz of a bold cup of Joe, for for recipes will deliver an Pinch of Himalayan sea salt many, caffeine from coffee can overwhelming number of 1 Tbsp coconut butter have a number of downsides, results, but we suggest starting including sleeplessness, with these four steamy elixirs 1 Tbsp maple syrup stomach upset, jitters, and created by experts. Each 1. Heat the coconut milk in dependency. If you’re one provide a variety of body a small saucepan or pot of the latter, or you’re just benefits, with some boasting over medium heat. looking to cut back on your improved digestion, stronger 2. Pour hot milk in a blender. consumption, there’s a immunity, even glowing skin, Add all remaining ingredients nutrition trend on the rise that while still giving you an energy and blend for one minute or until frothy. Pour into may be more your cup of tea. boost when you need it. a mug and serve.

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SFM25_Superfood LattesErin.indd 2 2017-10-23 11:44 AM Dandelion Root Yep. Those pesky yellow weeds you yank from your lawn each spring actually have some serious health properties. To reap some of these benefits, you can find dandelion root tea in almost any health food aisle at major grocery stores and turn it into a detoxifying and soothing latte. “Dandelion lattes detoxify and ease congestion in the liver. When your liver is congested, you feel more tired and sluggish—especially after metabolizing caffeine and sugar or artificial sweeteners,” says Holistic Nutritionist Jesse Lane Lee, CNP. “Swapping an a.m. coffee with a dandelion latte detoxifies the liver, giving you more energy overall. On top of that, dandelion lattes can help improve digestion, relieve constipation, and To make a soothe an upset stomach. cappuccino, Liver function also directly use equal impacts our skin health.” parts steamed milk and foamed milk. TRY LEE’S RECIPE:

Dandelion Root Latte Red Rooibos (Makes 6-8 servings) Pronounced “roy-boss,” this herbal tea system, detox your body, and calm your 2 roasted dandelion root tea bags made from a plant family grown only in mind,” according to Red Espresso® US South Africa has become a coffee shop Rep Carolina Tristao, who is a veteran of 8 cups water favorite in Cape Town thanks to the the coffee and tea industry. “It’s healthy, 1 cup organic soy milk superfood brand Red Espresso®, which yet feels indulgent,” she says. 10-15 drops liquid stevia condenses the tea into a concentrated “It contains a unique antioxidant, ½ tsp vanilla extract espresso-style product to be used as a aspalathin, that fights free Pinch of ground cinnamon coffee substitute. Swapping your regular radicals in your body that cappuccino for one with rooibos will can cause premature aging, 1. Boil eight cups of water in a large “boost your energy and your immune heart disease, and cancer.” pot. Remove from heat and add tea bags. Steep for 3-5 minutes. 2. Add soy milk, stevia to taste, and vanilla. Stir to mix well. 3. Top with a sprinkle of cinnamon TRY RED ESPRESSO’S® RECIPE: and serve. Keep remaining mixture in the fridge.

Red Rooibos Latte (Makes 1 serving)

1 spoonful of Red Espresso® 1. Prepare rooibos as you would ordinary ground SHUTTERSTOCK.COM/COPRID PHOTO CINNAMON STICKS SHUTTERSTOCK.COM/IULIIA_N PHOTO LATTE ROOIBOS TEA SHUTTERSTOCK.COM/LIANEM DANDELION 1 cup unsweetened non-dairy milk espresso, using a French press or coffee maker. Steam the milk using a steamer. Cinnamon for garnish 2. Pour Red Espresso® shot into a mug. Add Honey to taste (optional) steamed milk and top with a bit of the foam. 3. Serve with a drizzle of honey if desired and sprinkle with cinnamon.

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SFM25_Superfood LattesErin.indd 3 2017-10-10 8:32 PM Mushrooms We know, you’re probably thinking, Melbourne-based Laura Peill, RHN, BScH. “yuck!,” but hear us out. Mushrooms, “They also have great soothing properties specifically the “chaga” variety, have for stomach and digestive distress, and been used in Chinese medicine for are good for easing gastrointestinal centuries for their anti-inflammatory problems, while helping regulate the TRY PEILL’S RECIPE: and detoxifying capabilities. In fact, endocrine system (the glands that secrete chaga mushrooms are the second highest hormones into your circulatory system).” antioxidant-rich food on the planet. According to Peill, the antioxidant Maca “They have incredible immune-system makeup of these mushrooms offers Mushroom boosting properties, are packed with a a significant energy increase to the range of different antioxidants, are anti- body. Find chaga mushrooms and Latte (Makes 2 servings) viral, anti-microbial, and help regulate other ingredients in Peill’s latte recipe blood pressure and cholesterol,” says at your local health food provider. 1 oz chaga mushroom 3 star anise 1 tsp maca powder ¼ tsp activated charcoal* ¼ tsp baobab powder ¼ tsp cinnamon Warm water Coconut milk

1. Combine everything but the liquids in a coffee or spice grinder and grind until a fine powder forms. 2. Add the powder to a French press and fill with warm water. Refrain from using hot water as this negates some of the beneficial properties of the mushrooms. 3. Steep for 15-20 minutes, then plunge and pour into cups. 4. Stir in coconut milk (lightly steamed if desired) and serve. S

*WTF IS ACTIVATED CHARCOAL? You may have seen this secret superfood turn smoothie bowls, healthy cupcakes, and even ice cream a deep black. But what is it? “The basic premise of charcoal is that it acts via chelation, binding itself to toxins within your body and then working to pull them out, and sends them on the proper path of elimination,” says Peill. “The result is an overall detoxification and cleanse of the body and skin.” Some studies also indicate it can promote healthy kidney function, reduce cholesterol, and even remedy mild food poisoning. MUSHROOM LATTE PHOTO LAURA PEILL FUNGUS CHAGA PHOTO SHUTTERSTOCK.COM/MASALSKI MAKSIM CHARCOAL PHOTO SHUTTERSTOCK.COM/SOMMAI SHUTTERSTOCK.COM/SOMMAI PHOTO CHARCOAL MAKSIM SHUTTERSTOCK.COM/MASALSKI PHOTO CHAGA FUNGUS PEILL LAURA PHOTO LATTE MUSHROOM

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SFM25_Superfood LattesErin.indd 4 2017-10-10 8:53 PM Add this explosive workout to your weekly routine to boost speed, agility, and athletic performance.


to It

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SFM25_Plyo WorkoutErin.indd 1 2017-10-11 10:44 AM When a standard rep and set scheme is your go-to training program, it can be all too easy to avoid explosive movements like jump squats (ugh), ball slams (yuck), and the dreaded burpee (ummmm… no). We get it. Jumping around for an entire workout can be seriously taxing, especially if you’re more of a squats-and-bench-press gal. But if plyo isn’t a part of your get-fit protocol, you’re not only missing out on the calorie-burning and cardiovascular benefits, but also increased agility and muscular power—all of which are proven to translate to a A For many better performance in the gym. Start by adding this women who workout once a consider week to your routine. Since explosive exercises demand the weight a lot from your lower body, we recommend keeping it away room their from heavy leg days—save comfort zone, your stems for when they’re good and rested. To keep it plyometric interesting, we’ve included some super fun moves that will exercises are help the seconds go by faster. not in their So grab your timer, a towel, and hop to it. You’ll be leaner and vocabulary. meaner before you know it.

B C THE WORKOUT HOW TO: For each exercise, follow a protocol of 45 seconds of 180° JUMP SQUAT work, followed by 15 seconds of rest. Once you’ve completed all Start in a squat position with your arms overhead (B). Land exercises, rest 1-2 minutes, then repeat. Complete 3-4 rounds. your right arm extended out in a squat facing the opposite laterally and your left arm direction, with your left arm If you’re a beginner: reaching towards your right foot extended out laterally and your For each exercise, perform 30 seconds of work, followed (A). Explode upwards, turning right hand reaching for the left by 30 seconds of rest. Complete a max of three rounds. counterclockwise, swinging foot (C). Repeat for all reps. MODEL JENNIFER SPARKS HAIR/MAKEUP MELISSA NORTON MELISSA HAIR/MAKEUP JENNIFER SPARKS MODEL TX CENTER IN HOUSTON, TRAINING ONE2ONE AT ON LOCATION SHOT

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SFM25_Plyo WorkoutErin.indd 2 2017-10-11 10:41 AM Begin in a deep squat holding a large medicine ball between your feet (A). Explode upwards, bringing the ball overhead (B). Slam the ball down as your feet touch the ground, and land in a low squat position (C). Repeat for all reps.

Med Ball Slam



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SFM25_Plyo WorkoutErin.indd 3 2017-10-10 10:52 PM TRAINER TIP: Keep your chest lifted and arms out in front of you for balance.

BOSU LATERAL JUMP SQUAT Begin in a squat position with one foot on the center of a BOSU ball next to you (A). In one explosive movement, jump laterally over the BOSU to the other side (B). Land in A a squat with the opposite foot on the ball. Repeat to the other side. Continue for all reps.


Using a BOSU in your training improves stability and coordination.

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SFM25_Plyo WorkoutErin.indd 4 2017-10-10 10:55 PM Begin in a squat, movement (B). Pivot holding a medicine both feet to face the ball down at one side opposite direction (A). Aggressively while raising the ball stand, bringing overhead (C). Reverse the medicine ball the movement, then diagonally across your immediately repeat. body to the opposite Complete all reps on side using your hips this side, then repeat to power through the on the other side. Med Ball




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SFM25_Plyo WorkoutErin.indd 5 2017-10-10 10:47 PM PLYO STEP-UP Begin with your left foot on a bench in front of you and your right foot on the ground (A). Push off both feet to explode upwards, bringing your back knee up in front of you and your left foot off the bench (B). As you land in the starting position, immediately repeat. Complete all reps on this side, then repeat on the other side.


Add these as active rest to any workout.

LATERAL BENCH HOP Stand to one side of a bench with your feet together, holding the sides of the bench for support. Lean your bodyweight into your hands and hop your feet up and over, landing on the opposite side of the bench. Immediately jump back to the other side. Repeat for all reps. S

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SFM25_Plyo WorkoutErin.indd 6 2017-10-10 10:20 PM STRONGCAMP Captured

2017 STRONGCAMP CANADA! Visit STRONG-CAMP.COM for more dates and locations!


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A little friendly competition. PHOTOS BY CLAIRE RAE BY PHOTOS

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Warming up in the blazing heat. PHOTOS BY PAUL BUCETA PAUL BY PHOTOS

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SFM25_StrongcampErin.indd 3 2017-10-10 9:43 PM Learning perfect form in a squatting seminar.


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SFM25_StrongcampErin.indd 4 2017-10-10 9:43 PM Unstoppable Women

“I don't want to be the woman with a lot of followers. I want to be the woman who pushes Women others to lead.” to Watch Find out how these real women are changing the face of fitness. WRITTEN BY MIKAILA KUKURUDZA

Sarah Hipps AGE: 31 LOCATION: Denver, CO GIG: Personal & Online Trainer SPORT: Cross-Training

FITNESS REALIST: Fifteen years of struggling with depression had Sarah searching for a community of women who wanted to be the best version of themselves, regardless of shape or size. But when she couldn’t find one, she created her own. By developing her brand and remote training company, Realistic Fitness, Sarah aimed to create a movement that helps women commit to realistic fitness goals and achieve a balance between physical and mental health. “Working out and eating right not only keeps you mentally healthier,” says Sarah, “but in a time where you feel the most out of control in your life, working out is something you can absolutely control.” While setting realistic goals for herself and her clients, Sarah has attracted an online community of more than 16,000 Instagram followers—each who are privy to Sarah’s 100 percent authentic content (everything from her weight gain, love for doughnuts, and struggles with body image). “I believe strength comes in so many forms,” says Sarah. “And for me and many others I've met online, it’s owning what has broken or is breaking you.” When she isn’t training or coaching her clients, Sarah spends her time writing, and is currently editing her first book that will act as an extension of her brand, aiming to empower women with guides and exercises for self-improvement, along with workouts and nutrition. “I want to help move our community towards realistic goals, real conversations, and portraying their real selves,” says Sarah. “I don't want to be the woman with a lot of followers. I want to be the woman who pushes others to lead.”

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SFM25_W2WERIN.indd 1 2017-10-10 10:12 AM @ “I want to Find out how you could be teach mindset the next Woman to Watch and self-love at before shoving a plan down someone's Erin Thomas throat.” AGE: 25 LOCATION: Charlotte, NC GIG: Blogger & NASM Certified Personal Trainer SPORT: Lacrosse

TOUGH CHICK: Erin picked up her first priority. “My mom will send me updates lacrosse stick at four years old and had with how much weight she has lost kicked her first soccer ball by the time and will text me pictures of her healthy she was five. In high school, Erin added meals,” says Erin. “Things like that are track to her sports resume before what motivate me to do what I do.” landing herself a college lacrosse In the upcoming months, Erin will scholarship. “I love how fast paced continue to work towards obtaining and tough the game is,” says Erin. other health certifications and hopes While growing up, the self-proclaimed to specialize in one specific field tomboy can recall proudly counting her (such as speed or agility), all while new bruises after each game. building her personal training clientele. Erin’s parents have always “The industry is so focused on the supported her dreams of pursuing a physical aspect of fitness rather than career in health and fitness. She says the mental and internal aspects,” her commitment to completing her says Erin. “I want to show people the Meagen NASM personal trainer certification positive impacts of fitness, aside from Harriman inspired her mother to make health a solely those physical benefits.” AGE: 25 LOCATION: Sarasota, FL GIG: Nutritionist and Environmental Detox Specialist “I'm a huge fan SPORT: Weightlifting of agility drills as well as primal EMPOWERED POWERHOUSE: Whether she was lean and in shape, or binge eating and bloated, Meagen never movements like felt satisfied with her body. Although she was active bear crawls.” growing up—playing soccer, basketball, and softball before transitioning to long-distance running after high school—Meagen struggled with body image and an eating disorder. “Restrictive eating made me feel like I won something: my life was controlled and I was ‘healthy,’” says Meagen. But when she began studying nutrition in college and earned her NASM training certification, Meagen fell in love with lifting and fueling her body to support her workouts. Finally, this past year, she says she was able to end her 15-year battle with her illness. She now shares a message of balanced living and self-love with her 22,000 Instagram followers on her page @livemegafit. By creating and surrounding herself with a supportive community of women, Meagen hopes to expand her coaching clientele through healthy challenges. Since measurements and scale numbers are not a priority of Meagen’s training, she is actively working towards taking her fitness beyond vanity with the goal of becoming an overall athlete. Meagen plans to use her growing platform as her stage for embodying body positivity, and intends to address it head on within the industry. “I have always used fitness as an escape from the world,” says Meagen. “I want to begin to use my fitness to take on the ERIN PHOTO BY @THECHICBOSS MEAGAN PHOTO BY DONNY ZHOU SARAH PHOTO BY ANDY BONURA PHOTOGRAPHY BONURA ANDY BY PHOTO SARAH ZHOU DONNY BY PHOTO MEAGAN @THECHICBOSS BY ERIN PHOTO world, not hide from it.”

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SFM25_W2WERIN.indd 2 2017-10-10 10:12 AM Get Inspired

Nine Ribbons: Heather's tattoo represents each type of cancer she has survived.

Leaving a Legacy As a mother of two and a personal trainer for the United States Army, Heather Mackay won’t let anything stop her from living her best life—not even cancer. WRITTEN BY KIRSTYN BROWN, EDITOR-IN-CHIEF

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SFM25_GetInspired.indd 1 2017-10-11 3:02 PM Heather Mackay after the dogs. was a 22-year- Meanwhile, the cancer cells, overproducing from the old firefighter in gene mutation, continued to the US military spread throughout Heather’s when she was body. “Every year and a half I got a new cancer,” she says. diagnosed with “When I get a cancer it grows brain cancer. very rapidly, so I can go Her disease, she was told, from Stage 1 to Stage 4 in a was caused when small brain month.” Heather has survived injuries during her service nine types of cancers to date, activated a rare gene mutation including thyroid, kidney, that causes cancer cells to colon, and ovarian. Currently, produce rapidly. She was she is battling breast cancer given a medical discharge and for a second time, along with underwent chemotherapy and permanent terminal brain radiation, then finally brain cancer for which doctors can surgery, during which, she never operate. slipped into a coma. Refusing to put her life When she woke up, on hold, Heather, now 37, Heather had no recollection continues doing what she of the last seven years. She can to serve her country didn’t remember anything and others. A fitness fanatic about herself, including her all her life (she has over one-year-old son and four- 28 certifications including year-old daughter. She had corrective training for also lost the ability to walk injuries), she has been a and talk. She had to start personal trainer for several from scratch. Within a month military units since 2012. “I’m or two, her memories of her able to motivate people that June 2017: family started to return, but others can’t get through to, Heather competes on she would spend the next year and I think that’s my job. I’ve stage just five weeks and a half in rehabilitation done that in the military a after her mastec- tomy procedure. re-learning everything from lot,” she says. speaking to using a fork to Inspired to motivate feed herself. outside the military base, After rehab, Heather Heather competed in a fitness show with one boob, will that really hard to die. Your body returned to the military as competition this past summer prove that anyone can do it?’ doesn’t want to die, it wants to a K9 handler, but a year and in the Bikini category for I was flat on one side, and got repair itself.” a half later she experienced the first time in five years. up there and just rocked it.” At the time of this symptoms of sickness and Having just healed from a Heather placed third in interview, Heather had lethargy. “As a military undergone nine surgeries person, you don’t want to “When I leave this world, I want in 14 months (and needed admit weaknesses,” recalls another to remove a failing Heather. “Back then it was people to remember that crazy kidney). But being in recovery really hush-hush. You didn’t has never stopped her from come out and say when things fitness chick that was on chemo returning to work to train her were wrong.” and kicking their butts.” soldiers or clients, knowing But a sleep study revealed that her presence makes it that something was very recent mastectomy to remove the 35 and Over category tough for them to complain wrong. She was having her second bout of breast and plans to do another show about a headache or skip seizures—as many as five to cancer and still doing chemo, in April 2018, despite her their workout. “When I leave 20 each night—a side effect Heather took to the stage in predictions that by then, she’ll this world, I want people to from her previous brain a stars and stripes bikini— be bald from chemo. “I like remember that crazy fitness surgery. Because of this, she forgoing the option to wear to advocate that even with chick that was on chemo and was unable to go on patrol at a prosthetic. “I decided to do cancer you can do fitness. kicking their butts. I want to work, and Heather changed a competition because a lot Your fitness level determines motivate them even after I’m posts again, training other of my clients say they could your span of life. When you gone,” she says. “That’s the handlers and helping to look never do it. So I said, ‘If I do a have fitness and goals, it’s legacy I want to leave behind.” LEAD PHOTO PAUL BUCETA HAIR & MAKEUP MONICA KALRA KALRA MONICA HAIR & MAKEUP BUCETA PAUL LEAD PHOTO GAY BENJAMIN PHOTO STAGE

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SFM25_GetInspired.indd 2 2017-10-23 11:39 AM Fit List We asked you… What does your 4 DAILY pre-workout HABITS ritual look like? FROM INSANELY FIT WOMEN The Force 1. But first, sleep. Coffee or a “I really do prioritize Pre-Workout my sleep. I get seven to % Supplement! eight hours a night.” — Jillian Michaels, as told of Habit Carbs to Health Magazine 73 Breakfast always. 2. You also love: The best (and worst) (30%) “I never miss Making a breakfast.” —Sanya fitness habits for 2018. Playlist Motivational Richards-Ross, as told WRITTEN BY MIKAILA KUKURUDZA Videos to The Huffington Post (18%) 3. Don’t count. (28%) "I don't count calories at all. I have no idea Habits to Pick Up Habits to Kick how many [I ate] Morning Workouts Skipping Sleep to exercise, according to today." —Ronda Exercising in the a.m. Those who slept less than a new study published in Rousey, as told releases endorphins six hours a night had an The Journal of Marketing to Cosmopolitan that improve your mental average waist measurement Research. 4. Skip the scale. “The truth is, being a well-being for the rest of 3 cm (1.2 inches) greater Drinking Before the day, according to a than individuals who were  healthy woman isn’t You Work Out about getting on a study in The Journal of getting nine hours of sleep a Hitting up happy hour scale or measuring Public Health Nutrition. night, according to a recent before a sweat session your waistline—and UK study. we can’t afford to Dynamic Stretches limits the muscles’ ability to Warm up your muscles “Healthy” take up and utilize glucose think that way.” —  Michelle Obama, in before any workout to Packaged Snacks (which your muscles heavily Women’s Health reduce risk of injury and Relying too often on protein rely on for energy for your positively impact your bars and other health store workouts), meaning you’ll immediate physical snacks can lead to a higher burn less fat and calories. performance. Static calorie consumption and stretching before exercise even reduced motivation actually increases your chance of injury.

Walking According to a Japanese study, walking 10,000 steps a day leads to lower blood pressure, more stable glucose levels, and better moods.

Having incentives95% and accountability increases your odds of achieving desired behavior by this much. Make your goals

public and set small rewards for yourself along the way. PRODUCTION PANTS SHUTTERSTOCK.COM/BIG PHOTO COFFEE BUCETA PAUL MAIN PHOTO

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SFM25_FitListErin.indd 1 2017-10-11 4:29 PM CHALLENGE YOURSELF AT STRONGCAMP Killer Workouts • Seminars • Revived Motivation

PHOTO BY PAUL BUCETA PAUL BY PHOTO Stay Tuned for 2018 Dates and Locations!


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