fitness str ongmagazine own +seven power the breakfasts gym MINDSET OF A CHAMPION the routine candice to get you keene prepares for back into the biggest night of killer her life shape

September/October 2014 $5.99 out of energy? What’s making strongfitnessmag.com you so tired

Features/Cover Stories september/october 2014 Candice Keene 42 Is this your new champion? Get inside the mind of our cover athlete as she prepares for her fifth Olympia Figure Championships. Own the Gym 46 Maximize your strength with our best weight room routine ever. Power 56 Breakfasts These seven morning meals are so stupidly delicious (and fast) you’ll never want to skip breakfast again. Out of Energy 68 Feeling crazy tired? Find out how fitness may be throwing your hormones out of whack.

now that’s intense! flip to page 94 for more photos from our latest strongcamps.

fitness str ongmagazine own +seven power the breakfasts gym MINDSET OF A CHAMPION the routine candice to get you keene prepares for back into th e biggest night of killer her life MORE MUST-READS INSIDE shape S/O 14 september/october 2014 $5.99 ou t of 09 energy? What’s making 7 25274 80713 0 strongfitnessmag.com you so tired

64 74 41 SFM6_CandiceFinal.indd 1 14-07-25 6:12 PM MIDSECTION FULL SPEED GUNNING FOR on the cover PERFECTION AHEAD GOLD Cover Model Candice Keene, IFBB Pro; Seven advanced moves for your Start sprinting for fast and Olympic heptathlete Chantae Photography Paul Buceta; abs straight from fitness super- furious fat burning. McMillan aims for a second hair & makeup Alex Smith; star Bella Falconi’s arsenal. shot at the podium. Wardrobe Better Bodies (pants & wrist wraps)

2 strongfitnessmag.com | September/October 2014 strseptember/october 2014 ong fitness 64 Next-Level Abs Health 90 Women to Watch Advanced moves you’ll feel Whether they’re moms, Fit in a Flash the next day. Guaranteed. Hello? It’s Your students or full-time workers, 32 68 they’re still athletes. A full-body kettlebell routine Full Throttle Cortisol Calling that you can destroy in 74 Cortisol imbalance (a.k.a. Train like a track star for Event Listings 25 minutes. adrenal fatigue) could be 92 stronger legs, a leaner bod Find out where you could be ruining your health and state of and improved performance. unleashing your inner Trainer Talk mind. Find out if this condition 88 competitor this fall. Build a home gym for just $350. could be plaguing you. Yep, it can be done. nutrition 94STRONGCAMP Motivation Captured 42 Cover Athlete Quick Eats IFBB Pro Candice Keene talks 36 Protein takes center stage about her physical setbacks, 41 Pro-Files DOUBLE FEATURE! in this spicy Paleo dinner. We’re sharing our favorite training for the stage, and why Get a good look at Olympic moments from our biggest she’s the one to beat at this track and fielder Chantae STRONGCAMPs yet, Toronto year’s Olympia Figure Breakfast McMillan—she may just bring 56 and Minneapolis, in this special Championships. home the gold in 2016. Like a Boss four-page photo feature! So over egg whites? How about Get Inspired 46 Strength Upgrade a power-packed, flavor-filled 86 The Fit List A progressive gym routine recipe for every day of the week? Two strong women who built 98 Survive the gym life with the that’ll help you build powerful opportunity out of obstacles. best hacks, trends and tips we muscles and a ton of confidence. could find.

in every issue Contributors 6 Advisory Board 7 You Said it 8 Letter from the editor 10 the circuit 21 Get into gear 34 gym beauty 39

September/October 2014 | strongfitnessmag.com 3

get stronger @ strongfitnessmag.com

win SOME SWAG! Score an incredible skin care prize pack from FitGlow Beauty, courtesy of Two Chicks and Some Lipstick.

CRAZY TRAIN IN THE FAST LANE Check out our sprint workout on page 74, then go to For strongfitnessmag.com for video tutorials on how to CANDICE prep those muscles before you tear up the track. We’ve got the full inside scoop ADVANCED ABS on our cover Take your core training to the next level athlete, Candice with moves from Brazilian fitness model Keene. Get her Bella Falconi’s personal program. blueprint for killing it in the step up to the plate Packed gym? You got this. Grab a weight weight room and plate and bang out these bonus full-body in the kitchen, moves. No extra equipment required! and find out how she stays so Bonus recipe! down to Earth. Be the master of the quick and dirty breakfast with this 10-minute meal in a mug (did we mention it tastes like cake?)

September/October 2014 | strongfitnessmag.com 5 contributors

“I start my mornings with Greek yogurt with a teaspoon of unsweetened cocoa, stevia, fresh berries and a high-fiber cereal on top. It’s breakfast in a flash.” Joe Arko Michelle MacDonald “Strength Upgrade,” pg 46 “Own It” pg 30 An expert in performance training Michelle is the ideal balance of fitness for athletes from UFC fighters to buff and yogi.N ot only is she an hockey players, Joe is on the Board experienced Bikram yoga teacher, of Directors for CASK (Council of she is also a WBFF Pro competitor, Amateur Sport Kickboxing) and the a professional chef, and fitness Director of Strength and Conditioning coach. She leads regular workshops for the Canadian National Kickboxing in Montreal, QC teaching advanced team. He is also the owner of Elite yoga, in addition to coaching women Performance Center in Ontario. for physique competitions online.

Breakfast “Like A Boss” pg 56 Linda Melone, writer Michelle Armstrong, Daniel Florez, This California-based health and fitness writer is a MM, CPT photographer veteran when it comes to landing bylines in major news- “Body Burnout” pg 68 “Taking Aim,” pg 41 stand titles. Thanks to her background as a certified Michelle is a popular fitness and Daniel’s passion for snapping photos strength and conditioning coach, combined with her skills wellness guru, with a host of started in college, where he spent with the written word, her work has appeared in some of credits to her name, including every spare minute in the darkroom. the industry’s top fitness and health publications. certified holistic health practitioner, His hobby eventually evolved into ceta bu But she doesn’t just talk the talk. Linda is in the gym transformation coach and personal a career, eventually leading to l trainer. She’s also a published author photographing Olympic heptathlete, by 5 AM each day and says she rarely (if ever) skips that and creator of Renovate Your Life ™ Chantae McMillan who is featured on pau os phot all-important first meal. “It sets the tone for the rest of programs and retreats. our “Pro-Files” page. l my day,” says Linda. “When I don’t get to eat breakfast until late because of a doctor’s appointment or a super early trip to the airport, it takes me half the day before I

feel like myself.” & rache armstrong e For this issue, Linda pulled out all the stops to create ll orez the ultimate breakfast guide, complete with a week’s l aus miche aus

worth of day starters that satisfy your every craving, and l

deliver in the protein and muscle-building department f andrew o

faster than you can say, “biceps”. We had to ask this phot l

fellow breakfast lover which creation was her favorite. anie Rachel Davis-Hamilton, Nichelle Laus, CPT “The tiramisu,” she says, (no surprise). “I love the flavor dave joe photo e &

Fitness Model and Athlete ll “Iron Efficient” pg 80 imon d S combinations! I didn’t even wait for the whole thing to set “Full Throttle,” pg 74 va before I ate it.” A mom of four young boys, Nichelle E A fitness model and 10-time figure uses fitness to inspire women and to competitor, Rachel is a natural-born mothers to live healthy lives and set as Koon niche Koon as d pho l athlete that lives, eats and breathes goals, from prepping for a show to l icho N

this industry. Her famously killer shedding post-baby weight. She’s cdona

quads have made her an exceptional a figure and bikini competitor, e ma sprinter, as you’ll see in this feature motivational speaker, kickboxing ll

that she both wrote and modeled for. instructor and model. photo Linda miche

6 strongfitnessmag.com | September/October 2014

Zain Saraswati Jamal Certified holistic sports nutri- ADVISORY tionist; yoga teacher; personal coach; founder of yoga, fitness BOARD and lifestyle blog Eve Post Apple HEALTH FITNESS Aric Sudicky, BSc, Bed, Brad Kohler CPTS, CFNS Owner and head trainer, Health, fitness and nutrition CrossFit Optimum Performance, expert; published writer and Vancouver, BC fitness model; University of Calgary, Faculty of Medicine Cathy Savage Competition prep coach, owner Joelene Huber, MSc(A), of Cathy Savage Fitness, online PhD, MD nutrition and training program; Pediatrician; staff physician, founder of Camp Savage St. Michael’s Hospital Toronto; assistant professor, Faculty of Emily Pantaleo, BSc, BEd Medicine at the University Certified personal trainer and of Toronto; founder of fitness instructor; fitness model uberhealthykids.com Tips & more from Fatima Leite Kusch Michael Hart, BSc, MD, Award-winning competition CCFP our panel of experts coach; certified sports nutri- Medical doctor; Nutritionist; tion advisor; certified personal Head physician at Regenesys Mike T. Nelson, trainer; founder of Team Blessed Anti-Aging & MediSPA in PhD, MSME, CSCS Bodies and FitnessPrint London, ON Adjunct professor and member of the Mike T. Nelson, PhD, American College of Sports Medicine; NUTRITION PhD Exercise Physiology and MS MSME, CSCS Mechanical Engineering (Biomechanics). Adjunct professor and mem- Emily Baker, RD, CSSD ber of the American College of Sports Dietitian; Nutrition You Asked: How do Sports Medicine; PhD Exercise Consultant; and Nutrition I know if I’m working Physiology and MS Mechanical Communications Manager, hard enough when I lift? Engineering (Biomechanics) Washington, DC y Answer: The key to making strength and muscle MIND & BODY SPORTS MEDICINE tograph gains when lifting is to focus on progressive overload. Linda Malone, BSc, Brad Baldwin, BA, DC en pho This ensures that your body has a reason to adapt E-RYT 500 Chiropractor, Bayview ll

a by getting bigger and stronger. This is actually iz Chiropractic Health Centre, l Founder and director, Iam Yoga to to independent of how difficult it feels to move the Inc., Toronto; Lululemon Brand Toronto; certified contemporary weight. To apply this principle, you can focus on Ambassador acupuncturist; trained in active son pho son l weight (simply, how heavy is the load you are Michelle Armstrong, MM, release techniques t. ne t. e k lifting), volume (how much work you did based on BMSc, CPT, NWS James Ho, DC, BHSc weight, sets and reps) and finally, density (the time Certified holistic health practitio- Chiropractor, Athlete’s Care Sports ceta mi ceta it took to complete the work). As long as you are ner; transformation coach and Medicine Centres, Toronto; active bu l improving in one of those areas from one workout personal trainer; published author; release techniques provider; o pau to the next, you are providing the key stimulus for a motivational speaker; founder of consultant to recreational and positive adaptation for more muscle and strength. The Armstrong Method™ professional athletes horner phot y

e SUPPLEMENTS l sh

a Dwayne Jackson, PhD l The only way to track your progress each week is to write it down. Keep a training journal that includes the exercises you completed and the weight, Associate professor and director Expert of the A.C. Burton Laboratory reps, sets and the time taken to complete it. It may also benefit you to keep Advice for Vascular Research, Depart- ift photo mode photo ift l notes of how you felt by recording a rate of perceived effort on a 1-10 scale ment of Medical Biophysics, dead where 1 was super easy and 10 was a bear-chasing-you-down difficult. University of Western Ontario

September/October 2014 | strongfitnessmag.com 7 Training

Article And routine by AmAndA Kotel, B.Sc exerciSe Science, KineSiologiS t And perSonAl trAiner PhotogrAPhy by pAul BucetA

iF you’re in the habit oF counting on cardio to keep you lean, it’s time to shiFt your Focus. Whether you workout to be an elite athlete or POWER just to become a better First comes strength, version of you, train- you ing for strength will then comes muscle: make you perform—and look—better than ever. how to prioritize your By making strength training your number training for maximum one priority, you’ll results. increase muscle mass UP and metabolism, a surefire way to enhance your performance and score optimal leanness. Try out this strength- boosting, high intensity routine that supersets saidit heavily weighted move- ments with plyomentric exercises and you’ll We want to hear what you have to say! definitely feel—and see—a difference in Email us your thoughts on how we’re doing at [email protected]. your fitness. Are you digging the content and loving the workouts? Do you have a success story

model samantha leete hair & makeup sarah scotford location ...destination dallas,tX

72 strongfitnessmag.com to share? What does being STRONG mean to you? Community and feedback is | July/August 2014 important to us and we want to know what’s on your mind. July/August 2014 | strongfitnessmag.com 73

Tiffany said: never expected to EVER get my Crystal said: Take a Risk! I absolutely love pic in any magazine. I’ve had your letter, Kirstyn Brown! quite a few friends say how I love your magazine! I have studied the last two You are dead on, and moreover, inspirational it was, so I’m very “ issues like the Bible! I've started becoming quite in terms of STRONG Fitness happy about that. Promoting bored with my workouts recently and decided to Magazine, you've done such older women to pursue their an incredibly great job. fitness goals and dreams was try the workout on page 72 and WOW! My ass was I especially love the "going my intent, so looks like it made officially kicked! Did it twice this week and started against the grain....and muscle a small impact! Congrats on an adding a bit of my own moves to it the second time, bearing women who don't amazing magazine and thanks smile when they squat." for your support! can't wait to do it again! Keep up the awesome work, Damn straight! All day baby! I can't wait to receive the next issue in the mail! Charity said: Leslie said: I love that you post “everyday” Great article on Intermittent women’s strong moments. Fasting – very bold. I want to Also love the various workouts acknowledge you for writing women can do away from so lucidly about a challenging the gym. topic. That’s great fitness journalism, in my opinion, and Meghan said: as an athlete, I appreciate it. Keep these wonderful issues coming! I love how motivating Kathleen said: and educational they are. Thank you SO much for my It’s wonderful to have a feature as the “fav pic” for July/ magazine focused on August!! I am so flattered and women’s health & fitness!

GET INSPIRED #strongweekendchallenge Body Proud Mamas Natalie said: Beth said... Carrie said… How these two fit moms are owning their post-baby bodies and inspiring women everywhere. WRITTEN BY SANDY BRAZ, DEPUTY EDITOR PHOTOGRAPHY BY PAUL BUCETA humbly stands in “I feel like you really NATALIE HODSON POST- #strongweekendchallenge Good quick workout. front of her bathroom mirror and films BS herself with her phone. Speaking to an BABY A invisible audience, the mother of two Try this hot mama’s favorite opens up about how she felt discon- moves for rebuilding her core nected from her body for months until muscles post-pregnancy and undergoing a personal transforma- captured so well what DONE! Killed the double- Was dripping with sweat tion through proper nutrition, weight getting back into fighting shape: training, and eventually, accepting her • 15 Jack knife crunches post-pregnancy body. • 15 medicine ball pulse crunches Standing tall, Natalie lifts her shirt (on your back with legs in the air, to display the fruits of her labor: six- hold a med ball and pulse it up pack abdominals defined by smooth, towards your feet.) I was trying to get down challenge plus I added after just two rounds of the fair skin. But then she leans over • 15 Russian twists slightly, and the muscular midsection melts away, revealing folds of loose skin and stretch marks. She gently thought to myself, ‘uh oh, am I really tugs at the skin to show how it stays brave enough to post this? Maybe I in place and puffs up over her jeans. should just delete it.’ But within 18 hours of being posted to her Facebook across in that video... But she’s not unhappy or disgusted. 1000 jump ropes to the kettlebell challenge! She’s acknowledging that this is the page, Natalie’s video was watched trademark of motherhood, a testimony over 500,000 times, with over 1,000 to her body’s wondrous ability to birth shares. The post collected hundreds two 10-pound, healthy babies. She’s of comments by women commending relishing in how far she’s come, and what Natalie had done. Some women sending a message to other women in even posted their personal #ownit I think you guys are beginning, middle, and end! Thanks for the workout! the same situation, letting them know moments by revealing their tummy that they’re not alone. There is noth- transformations after pregnancy. Nata- ing to be ashamed of. She hashtags lie’s honesty and message resonated. the video #ownit, and invites other “I thought for sure some people would women to share their stories. make comments about the video She posted the video to Facebook, being gross or the extra skin looking doing an incredible struggling with a brief flash of doubt. disgusting, but there wasn’t a single “My heart started racing,” she says. “I bad comment,” says Natalie. “I think that when you send positive messages out, it attracts positivity to come back to you.” “I WANTED TO SHARE THAT I STRUGGLE To see the video, visit Natalie’s Facebook page at facebook.com/ job motivating and WITH INSECURITIES AND IMPERFECTIONS, NatalieHodsonOfficial JUST LIKE EVERYONE ELSE.” inspiring people For more weekend challenges, follow us on Instagram | May/June 2014 83 STRONGFITNESSMAG.COM with your magazine SFM @STRONGFitnessMag or at facebook.com/strongfitnessmag. and mission.”

8 strongfitnessmag.com | September/October 2014 #mystrong MOMENT posts we love!

@strength_and_focus photo by Reef Dillard

Angela McGuire @jesshilgenberg_ifbb our favorite @beyondfitmom moment @jmoisfit photo by Casey Withers of C Withers Media Group Jenna Dillard Phoenix, AZ

For 30-year-old Jenna Dillard, exercise has always been a huge part of her life. Growing up she was a gymnast, then a coach, and now, the single mom of two stays fit and firm with CrossFit-style at-home workouts (she has her own tractor tire in her backyard). @AmiHerrington But Jenna’s strong moment didn’t arise in the middle of a WOD or a set of tire flips–it @meljfit happened on a yoga mat. After the end of an unhealthy marriage left her mentally beaten down, she decided to try hot yoga to help her cope with the stress. Not only did she get the @renatamcewen Stage photo by Muscle Insider, Mark Bradfield mental clarity she was seeking, but she also found another surprising benefit to getting zen. “I found strength in my yoga practice and in myself,” she says. “I learned to accept @swagner4, all of what has happened to me and even @millywags @vaultfit open my mind enough to realize all of my past brought me to where I am today.”

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

@phantomtruth @jesslwhitey the hashtag #mystrongmoment photo by White Photography

September/October 2014 | strongfitnessmag.com 9 editor’s note note

A Matter of Integrity Is it just me, or is the perpetuating unrealistic a few extra steps to look their support every aspect of it. fitness industry taking ideals under the guise of best in front of the camera— But I do know that whether a beating lately? Maybe “motivation”. I have to and yes, some are surgically you’re getting on stage in a my current position makes say, it stings a little. enhanced in some areas. But Swarovski-studded bikini, me a little hypersensitive to I can’t speak for every many are not. And we don’t posing for a camera, starting criticism, but I feel as though fitness publication or actually see anything wrong your own personal training every time I open Facebook website out there, but these with it anyway. business, or just trying to get these days, there’s another accusations are the very Regardless of whether they your message across, it takes impassioned blogger waiting opposite of our personal have two-pack abs or six, fake guts, confidence, and a ton with a fist full of mud to sling mandate at STRONG. Call breasts or B-cups, tattoos or of hard work to make it in this at fitness competitors, models us naive, but we believe in shaved heads, the bottom line business. And that, at the very and magazines. something more than just is that they are all real, strong least, should be respected, We, the latter, have hocking a product. Our goal women, who live and breathe and we feel, celebrated. been taking the brunt of the when we set out was to create fitness.T hey are dedicated, attacks, accused of everything something that women can independent, ambassadors of from fat shaming to white relate to, feel empowered by, a healthy lifestyle. To us, that’s washing, to being little more and be proud to carry in their what matters the most. than glorified pornography. gym bag or leave out on their The industry is certainly Stay STRONG, We’ve been scolded for coffee table. not without its flaws, and Kirstyn Brown, using underdressed models We fully admit that some like any niche community, is Editor-in-Chief with breast augmentations of our models are fresh off a often judged on its extremes. and diet-induced six packs, physique competition or took Even I can’t honestly say I

10 strongfitnessmag.com | September/October 2014 masthead

STRONG fitness magazine Industry party | june 14, 2014

Founder & President Paul Buceta Editor-in-Chief Kirstyn Brown Publisher Kevin Detto Creative Director Erin Lutz & Creative Director Paul Buceta Erin Lutz deputy editor Sandy Braz senior Designer Jacqueline Hornyak Designer Andreia Pereira Copy Editor Chelsea Clarke StrongCamp Director Jessie Hilgenberg Digital Media Specialist Ryan Keaveney Videographer Publisher Kevin Detto & Sarah Scotford fitness Model Midori Rutledge photography coordinator Annette Milbers Chief Financial Officer our Editor-in-Chief with Kim Gunther UFE’s Sean Everingham Advertising sales Kevin Detto [email protected] 416-804-3616 Legal Counsel Scot Patriquin Brauti Thorning Zibarras LLP

CONTRIBUTORS Michelle Armstrong, Rita Catolino, Lori Fabrizio, Daniel Florez, Tiffany Gaston, Isaac Hinds, Fatima Leite Kusch, Dave Laus, Nichelle Laus, Linda Melone, Michelle MacDonald, Mike T. Nelson,Valaria Nova, Sarah Scotford SPECIAL THANKS Allegiance Fitness, Anytime Fitness, Better Bodies, Bodybuilding.com, Extreme Monkey, Jessie Hilgenberg Distribution Disticor Magazine Distribution Services Office 905-619-6565 deputy editor sandy braz Printing RR Donnelley • Mark de Groot • Office 905-362-3245

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your Designers healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these Andreia Pereira (L) & exercises, stop and consult your healthcare provider. If you experience any symptoms of Jacqueline Hornyak (r) weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, with Jessie Hilgenberg or shortness of breath. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.

September/October 2014 | strongfitnessmag.com 11

Energy and persistence conquer all things. -Benjamin Franklin

pure 14 strongfitnessmag.com | September/October 2014 ad renaline Photography by dave laus ad renallinSeptember/October 2014 | strongfitnessmag.come 15 pure adrenaline just play. have fun. enjoy the game. -Michael Jordan Photography by paul buceta 18 strongfitnessmag.com | September/October 2014 September/October 2014 | strongfitnessmag.com 19

Useful news, tips and facts the from the health and fitness world.

Cirfitness • health • cfuel • supplementsuit • fitness • health • fuel • supplements • fitness • health • fu

Best Dressed If you think your “vinegar only” policy when it comes to dressing your salad is doing you any favors, think again. Research out of the UK has revealed that when unsaturated fats—such as those in extra- virgin olive oil—are paired with nitrate-rich veggies, the duo produces heart-protective nitro fatty acids that help lower blood pressure, reducing your risk of hypertension and cardiovascular diseases. The study sheds some light on the hype around the benefits of the Mediterranean Diet, which is high in healthy fats and fresh produce.

September/October 2014 | strongfitnessmag.com 21 Upcoming dates hoUston, tX october 17-19, 2014 phoeniX, aZ november 7-9, 2014 Las vegas,nv march 27-29, 2015

jessie hilgenberg Killer worKouts informative seminars motivation meet & greets

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20140725_StrongcampAd.indd 1 14-07-25 7:38 PM Upcoming dates theCircuit fitness hoUston, tX october 17-19, 2014 phoeniX, aZ november 7-9, 2014 Las vegas,nv march 27-29, 2015 Mystery Flu Buster jessie hilgenberg solved? Want to stay healthy You know your HIIT case on the awesome come flu season? A Killer sessions do wonders power of metabolic new survey out of the for your fitness level exercise, it should be UK suggests that as worKouts and your body’s ability noted that this study little as 2.5 hours of to burn fat—but why? was conducted on mice vigorous exercise a informative week can reduce your A new study reveals that were genetically chances of getting seminars that it’s all thanks modified to produce hit with the bug by at to the activation of a CRTC2. We hope the least 10 percent. motivation single protein called Scripps Research CRTC2, which directs Institute will test this meet & greets chemicals released theory on humans next, during short bursts but in the meantime, Smart Move of intense exercise, get in at least two 20 As you age, aerobic such as adrenaline, to to 30-minute HIIT exercise can increase the working muscles, workouts a week the size of the stimulating growth. and your body will hippocampus in But before we shut the respond positively. your brain, the area The enTire in your thinker that’s experience responsible for Moves to target your verbal memory and photographed by metabolic system: learning, according paUL bUCeta to a study found in Dumbbell Jump Squats Burpees the British Journal Dumbbell Jump Lunges Squats of Sports Medicine. Push Press Deadlift The study, conducted on women in their Mountain Climbers 70’s and 80’s,

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III and 3 PM caused dose Dilemma lexandr

A Hot flashes may not folic acid levels to be the only thing pre-menopausal women 20 dip by 20 percent. have to worry about— hutterstock.com/ S they also need to make sure they’re taking the

llustration llustration right supplements. I Instant Researchers at the North American Menopause Society found that vitamins commonly taken to bicep photo paul buceta buceta paul photo bicep Gratification ward off osteoporosis Ladies, listen up. According to a recent study, caffeine and other disease could be the next step in gender equality…in the weight associated with aging, room. In the first study of its kind, resistance-trained may overdo it on men and women consumed Starbucks VIA® instant calcium. Getting too coffee, then pumped out three separate reps of Smith much calcium has been bench presses at maximum effort. The participants had linked to kidney stones fasted overnight and cut out caffeine for 24 hours prior and heart problems, so to the trial. before you start popping The research, overseen by Dr. Lonnie Lowery at pills, double-check with your doc to make sure the University of Mount Union, found that both sexes it’s necessary. performed 7-10 percent better than when they trained without the java. What’s more, the caffeinated women seemed to outperform the decaffed guys when it came Baby, to bar speed (although not statistically significant). If future trials confirm these findings, coffee could be a it’s hot game changer for weight lifting women. outside If you’re pregnant—or trying Could your to get pregnant—and taking French Press a folic acid supplement, increase your you may want to stay in bench press? the shade, warn Australian researchers. A study from Queensland University found that the health properties of folate—a B vitamin that’s known for benefiting your unborn baby—were reduced from too much sun exposure, especially during peak hours.

September/October 2014 | strongfitnessmag.com 27

theCircuit HEALTH Poultry Practice If you typically wash your chicken breasts prior to cooking, you may actually be doing more harm than good. A warning from the UK’s Food Standards Agency is urging people to skip the rinse cycle when it comes to raw poultry— the splashing water According to info from can spread dangerous bacteria onto purdue university, it’s estimated that 8-billion countertops, cookware, utensils and chickens are consumed in the U.S. each year. clothing, counteracting your good intentions to keep it clean.

Could stress be slowing your metabolism? A recent study says it’s possible. Women in the study who were stressed out more than once a day burned 104 fewer calories than non- 104 stressed women in the seven hours following a high-fat meal. Bottle Bender Danger What is one Check Here’s a sobering thought for those alinas alinas S Before you refill your water bottle, read who stay clean during the week but drink? this: the industrial chemical bisphenol A go hard on the weekend: even the alinas alinas S (BPA), commonly found in plastics, has occasional night of binge drinking can A drink is defined as 5 ngel A been found to reduce the effectiveness negatively impact your health. Blood ounces (142 ml) of wine, uel uel ig

M of anti-cancer drugs, according to new samples of study participants revealed 12 ounces (341 ml) of research. BPA has also been linked to that females showed higher levels of beer, or 1.5 ounces the rapid growth of breast cancer cells in blood alcohol and circulating toxins stock.com/ (43 ml) of spirits. women, a serious concern since today’s after a single bender. The study also hutter S stock.com/wanphen chawarung stock.com/wanphen conservative estimates place 1 in 9 revealed the presence of bacterial DNA females at risk for the disease. Look for post-binge, indicating bacteria had hutter hutterstock.com/sosogulz hutterstock.com/sosogulz S S

ustration ustration labels indicating the product is BPA free moved from the gut to the blood- ll I when purchasing reusable water bottles, stream –a potentially dangerous side ater glass glass ater w yellow sign yellow chicken food containers and even canned foods. effect that could lead to toxicity.

September/October 2014 | strongfitnessmag.com 29 theCircuit own it 1 5 How To do a… Yoga Headstand Headstand (Sirsasana) is becoming a coveted skill in the fitness world for strengthening focus and balance and even improving health. These are no easy feat—there’s a correct and safe way to pull them off.I f you haven’t managed to master this 2 6 classic yoga pose, or you’ve never attempted it, you’ll want to read these expert how to‘s carefully. With a little practice, you can own this move and start to reap its rewards.

Your Expert: Michelle Macdonald, Certified Yoga Teacher and Figure Athlete 3 7 1. Kneel on the mat and bring your 4. When you run out of walking room, elbows close to your knees. you’ll start to feel your toes lift off Interlock your fingers in front of the ground. When this happens, you, releasing the pinky fingers to maintain core strength and draw serve as “kickstands” and place your knees into your chest slightly. the back of your head against your Shift your hips to keep your balance. cupped hands. Your forearms and 5. Once balanced, begin to slowly push hands support your body; only your feet up towards the ceiling. about 10-20 percent of your body weight is on the top of the head. 6. Continue to slowly press your feet up, aiming for straight legs. 2. Lift your hips into the air; keep your Remember to press through your legs straight and push up onto your 4 forearms and hands. toes. Tuck your chin so that the back of your neck is straight and cervical 7. Keep your breathing normal. At first vertebrae are stacked. try to hold the pose for five seconds, then gradually increase to 1-3 minutes. 3. Walk your toes forward until your To come out of the pose, use your hips are over the back of your head core strength and exit the posture and your spine is straight. the same way you went into it. Helpful Tips • If you start to feel wobbly, press your pinky fingers a a

down for a little grounding. ucet B • To start, practice against a Great Gravity Paul y wall to help you overcome ph the fear of falling. Besides looking cool, holding the headstand pose can otogra actually offer up a number of health benefits, including: h • For more advanced practitioners, pike the legs • Alleviating swelling in calves, ankles and feet. • Helping the immune system by draining lymphatic fluid from lower extremities. instead of bending at the • Increasing blood flow to the brain, improving knees; this requires more concentration and relaxation. • Improving digestion and nutrient absorption. • Delivering nutrients and oxygen to the • Strengthening your diaphragm, improving

balance and strength. P stacey brooke odel scalp and face. lung function during tough activities. M

30 strongfitnessmag.com | September/October 2014 fit in a flash

Equipment: Stop watch or interval timer, Kettlebell (you may want to use two of different weights) Times per week: 2-3 25 Calories Burned: Approx. 250-300 Minutes Kettlebell Burn Shed and shred with one of the most trusted tools for ramping metabolism. routine By Rita Catolino, fitness model, coach and trainer

Kettlebell training is gaining mega popularity due to its dynamic multi-joint movements, full body integra- tion and core stabilization. This quick yet killer 25-minute program boosts your metabolic rate for increased fat burning, so you can feel confident you’ve put in the work despite being pressed for time. Booty bonus: You will get a great posterior chain activation thanks to the hip thrusting movements used to power those swings and squats. 1 AROUND How To: THE BODY Perform each Standing with your exercise for 1 feet hip-width apart, minute. Rest 10 swing the kettlebell clockwise around seconds, then your hips, passing it move on to the from one hand to the next exercise. At other behind your back, and again when the end of all 6 it is in front of you. exercises, go back Move your hips in the to the top and opposite direction for momentum. repeat for a total Complete 1 minute of 3 rounds. of work, rest 10 seconds, then repeat counter clockwise.

32 strongfitnessmag.com | September/October 2014 2 SQUAT TO LATERAL a. 5 HIGH PULL Place feet wide apart and hold the kettle- OVERHEAD bell with two hands with arms extended SWING downwards. Bend your knees and squat The power Holding the kettlebell down, lowering the bell towards the ground (without touching it), then extend should come with both hands, stand b. with feet hip width apart through the hips to come up, bending from your legs and bend your knees your elbows and bringing the kettlebell to and hips, not slightly. Begin swinging your chin. Lower back down and repeat. your arms. it from side to side with straight arms, pivoting on your toe, building the momentum until the kettlebell is overhead and your torso is twisted in to face the direction of the swing.

c. b. This move is extremely taxing on your entire body. a. Go at your own pace and use a lighter weight until you’re adapted to the movement.

d.

a.

3 c. ALTERNATING ONE-ARMED SWING Stand with feet hip-width apart, knees slightly bent. Holding the b. kettlebell with one hand, place your other arm straight out next to you for stability. Bring the bell down between your legs and thrust your hips forward to propel it upwards. As the bell comes up to chest-height, switch arms in the air, grabbing it with the opposite hand in a fluid motion, and repeat the swing on that side. Continue alternating arms with each swing.

rizio 4 BURPEE b a GOBLET TO SQUAT 6 PRESS SQUAT Place the kettlebell on the & hair lori f & hair lori p u Take a wide stance, hold- ground and jump down into ing the kettlebell upside plank position (so that it is

make down so the bell is in s in front of you, near your ll E front of your chest and chest). Jump your feet up a a

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A to your hands and grab down. Bend your knees the kettlebell by the horns odel odel

M and lower your hips into as you come up to a low a deep squat, allowing squat. Extend your legs to your elbows to come come up to standing while between your knees. at the same time, “tossing” Thrust your hips to come the bell so you can grab it hy Paul Buceta Buceta Paul hy p up to standing, contract- from the bottom, and press ing your glutes at the top it straight up overhead. of the movement. Lower and repeat. Photogra

September/October 2014 | strongfitnessmag.com 33 get into gear

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3. Mover and Shaker 4. Keep Fit & Carry On 5. Travel Light 6. Dine and Dash 7. Flex on the Beach Skip the grit with the The Hermes-inspired The new Nike Free 5.0 Eating on the road can be No gym? No problem. Braz andy GNC Blender Bottle. The Victoria Elite Tote by Six free-form design mimics a bummer when you’re Flex-Bands by Stott Pilates S stainless steel cylinder Pack Bags is a purse, gym the shape of your foot looking for a quick and come in light, regular and helps break up protein bag and food cooler in one. to encourage natural healthy snack. Stay on extra-strength resistance powder (or any kind of The main compartment movement. Every workout track by packing a travel- so you can get a total-body performance powder) so holds your everyday helps to develop strength sized version of your blast anywhere. Combined, your drink is smooth as silk, necessities like laptop and in your feet and calves. favorite protein powder – they weigh less than a not choppy like the open wallet, while the lower half Weighing in at less than 10 just add water and boom! magazine, so meeting air hy Paul Buceta Written By Written By Buceta Paul hy

road. Perfect for when a keeps up to four healthy ounces, these bad boys are You’ve got a meal-to-go travel requirements will p blender just isn’t an option. meals chilled and fresh. easy travel companions. for just a couple of dollars. be no sweat. GNC.com; $8 Sixpackbags.com; $400 Nike.com; $100 Allmax.com; various prices Amazon.com; $34 Photogra

34 strongfitnessmag.com | September/October 2014 You won’t settle You want the most out of life Failure is not an option Your mind is open You are ready to grow To feel more alive

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1 lb chicken breasts 1. Dice chicken into one inch pieces, do not overcook. Broccoli should (preferably organic) marinate in a combination of remain crisp and bright in color. 2 Tbsp olive oil, divided freshly minced garlic, ginger, Remove from heat and set aside. red pepper flakes and Coconut 4. Coat another skillet with 1 Tbsp 2-3 Tbsp crushed red Aminos and refrigerate in an pepper flakes of olive oil and heat over medium- airtight container for 1-2 hours or high heat. Add diced chicken and 3 cloves garlic, minced up to overnight. stir-fry for 3-5 minutes or until Pack up the 1 Tbsp fresh ginger, minced 2. Coat a wok or skillet with 1 juices run clear. Tbsp olive oil and heat over leftovers ½ cup Coconut Aminos 5. Lower heat to medium and add medium-high heat. Add broccoli, cooked vegetables, stirring until for a quick 3 cups broccoli, chopped cauliflower and onion. Season to they are reheated. Season to lunch 3 cups cauliflower, chopped taste with salt, pepper and red taste with any additional red pepper flakes. solution. 1 medium onion, chopped pepper flakes, salt and pepper to 3. Cook for approximately 2-3 desired spiciness. Sprinkle with 1 green onion, chopped minutes, stirring constantly, but diced green onion and serve.

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September/October 2014 | strongfitnessmag.com 39 make this YoUr YEAr.

Subscribe & Stay Strong Visit strongfitnessmag.com to subscribe and receive 6 issues of STRONG Fitness Magazine delivered to your door.

PLUS: Receive 6 strongfitnessmag.com/subscription issues of the Digital Training Guide FREE!

20140728_SubAd-FINAL.indd 1 14-07-28 7:16 PM make this Stats pro-files Age: 26 Height: 5’8” Weight: 148 lbs Hometown: Fort Campbell, KY YoUr YEAr. Training Ground: Dayton, Ohio

“Javelin is my favorite. I love learning the mechanics Subscribe & behind launching a stick as far as I can with my arm in an Stay Strong awkward position.” Visit strongfitnessmag.com to subscribe and receive 6 issues of STRONG Fitness Magazine delivered to your door. Taking Aim Written By Sandy Braz, Deputy Editor Her body is fine-tuned and her focus is razor Photography by Daniel Florez sharp. With 11 months to the summer Games in Rio, Chantae McMillan is ready to show the world what she’s made of.

For heptathlete Chantae McMillan, it is an individual sport, where I am in performance. “Essentially, it will be based 2012 was a career-defining year. She hit a control of my destiny,” says Chantae. on what we did to get to London in 2012, new personal best and placed third overall “I specifically compete in the heptathlon but updated to accommodate my growth in the Olympic trials, securing a spot on because I wanted the challenge of seven in the sport over the past two years and Team USA. Later that year, she represented events compared to one or two.” promote progress.” her country at the London Games, where she placed 29th in the world. Today, the Bouncing Back Mind Games 26-year-old is gearing up for a second shot Injury is always a risk when training at an An intense training regime both on the at the world stage, and this time, she plans elite level. A few months prior to the 2012 track and in the weight room contribute on bringing home the hardware. Olympic trials, Chantae temporarily lost to her success, but for Chantae, focus and her stride at a meet by rupturing her squashing negative self-talk is equally as PLUS: Mad Skills patella during high jump. “I had surgery a important as the distance of her throw or The heptathlon event includes seven week later and started rehabbing the day the height of her jump. “Training my mind Receive 6 skills—100-meter hurdles, high jump, shot after surgery,” she says. “All that was on for the Olympics is half the battle,” she says. strongfitnessmag.com/subscription put, 200-meter run, long jump, javelin my mind was being ready for the Olympic “It’s about pushing my body past its limits issues of the throw and 800-meter run—and is not for trials in June and eventually I was, with my without my mind getting in the way, telling the faint of heart. But for Chantae, it came amazing team right there with me.” Now me ‘you can't’ or ‘you're tired’,” she says. It’s Digital Training naturally, speaking to her fierce inner training with her coach in her new home her strong will that she hopes will push her competitor and independent nature. (she recently moved to Ohio), Chantae’s all the way to the podium in 2016. “I want Guide FREE! “I compete in Track and Field because strategy is to beat her last Olympic trial to bring home a medal for the USA.”

September/October 2014 | strongfitnessmag.com 41

20140728_SubAd-FINAL.indd 1 14-07-28 7:16 PM cover athlete

SFM: You’ve been competing for six years. Why did you start? CK: I was seeking something positive to work towards in my life; a goal. I approached my trainer, Jamie Ibone, about Mindset of a doing a figure show. Seven weeks later, I placed first in my class and overall. I did the NPC Nationals two weeks later, won first place and got my pro card. That night I found my passion and have been competing at the Champion pro level since. Since making her first Olympia appearance in 2010, SFM: What obstacles Candice Keene has been stomping her way up the rankings did you overcome during your journey? on a quest for one of the most respected titles in fitness. CK: My second pro show didn’t But for this 10-time IFBB Pro champ, the competition starts long turn out so well. I made it all the way to the lineup backstage for before she’s quarter turning on the big stage. If there’s a secret prejudging, but for some reason my mind and my body didn’t weapon to her success, it’s her state of mind that sets her apart. want to cooperate with one another. Sadly, I never did make Written By Sandy Braz, Deputy Editor it on stage but the following Photography By Paul Buceta year I won that very show.

SFM: What challenges When Candice Keene signed up for her first figure show have you faced? in 2008, she didn’t think she’d walk away with anything more than the chance to feel the thrill of the stage. Instead, she took home a first CK: Throughout my six years of heavy training and competing place finish that would launch her career in fitness. Since then, the 5’5”, I’ve not practiced the necessary steel-blue-eyed force of nature has been bringing home the hardware in maintenance, like stretching, competitions worldwide, including Europe, Asia and Australia. She just foam rolling, and chiropractic care. But I’m now incorporating has one stage left to conquer. several different therapeutic For Candice, the road to this year’s O in Vegas—where she’s placed methods to correct and treat this. third the last two years running—involves way more than just perfect The lessons learned through my conditioning and an impeccable diet. While she’s been busy building her obstacles are blessings. They’ve created an unstoppable inner mind-boggling physique in the pre-season, she’s also been training her strength and a relentless drive mind—and it’s turning out to be her strongest feature. to never give up. SFM: In the weeks leading up to a big show, how do you prepare? CK: Mental preparation is key. I live by the words: your attitude The lessons learned through my determines your altitude. Visu- obstacles are blessings. They’ve created alizing myself on stage is what plays through my mind. The “an unstoppable inner strength and a more you visualize your desired relentless drive to never give up. outcome, the more likely your dream will come true.

42 strongfitnessmag.com | September/October 2014 SFM: How have you been preparing for this year’s show? CK: A huge factor in my Olympia prep is mental training. Developing a mindset that is strong, confident, driven and clear of self-doubt is very critical. My physical training style has also shifted a bit. I’ve added various types of functional training, including TRX, Krav Maga, kickboxing and bootcamp-style cardio.

SFM: What has training taught you about, well, Get On You? CK: Fitness has allowed me to Stage become strong mentally and Candice’s advice for physically, goal-oriented, prepping for a show: structured, and to develop determination and tenacity. 1. Research. “Go to shows and see The start of my fitness journey what it’s all about. Talk to other is what saved me, I feel. It gave competitors and ask about their me the ability to go after what experiences in the industry.” I want, despite challenges. 2. Coaching. “Hire a reputable diet coach who specializes in SFM: When you feel competition prep. Having the right discouraged, how do you nutrition guidance can make all the squash that feeling? difference,” says Candice CK: I take a step outside myself 3. Look the part. “The right suit and look in. We tend to get so with the right cut is very important. wrapped up in our daily grind It can make or break a physique.” that we forget what’s most Know thy body. “Know what important. Reflection sets in. 4. It reminds me how far I have your weaknesses and strengths come, not how far I have to go. are. Be familiar with your structural alignment and find out SFM: In your opinion, if you have misalignment in your hips. To perform at your best, what makes a champion? you must maintain structural CK: Winning doesn’t define integrity within the body.” who you are. A champion holds 5. Stay positive. “No matter what a strong and positive mindset bumps you might encounter, and is filled with belief and confidence in their abilities. enjoy your journey and make They create inspiration from lasting friendships in the sport. within, while inspiring others I’m a believer that the body along the way. follows what the mind tells it, consciously or not, so keep your mind free of doubt.”

For more on Candice visit SFM strongfitnessmag.com

September/October 2014 | strongfitnessmag.com 43

Training Strength upgrade Summer is coming h t i SM

to an end—time to lex A

p u e get back in the gym. k Pro hair & ma Pro

This three-day program will FF equip you with the techniques WB andice Keene, andice Keene, you need to return to fighting C odel odel shape, but with more strength M and power than ever before.

Article and routine by Joe Arko, Strength and Conditioning Coach Photography by Paul Buceta

46 s trongfitnessmag.com | September/October 2014 September/October 2014 | strongfitnessmag.com 47 Keep a training journal for the next six weeks to track your strength gains.

Trick Out Your Training

This workout enlists some of the most effective techniques in existence for making major strength gains. Here’s the low down on what they are, and how to use them: suuspended p sh-up knee-tuck

Chains have recently become popular despite being used for Training for strength and power decades in powerlifting training. The main purpose of using chains for isn’t just for the big guys in the many pressing movements is “to accommodate resistance.” How they work: As you squat or weight room–or Olympic lifters. bench press, the exercise always becomes easier at the top than at the Women everywhere are catching on to GET WITH THE PROGRAM bottom. But because the chains rest the benefits of a bit of hardcore training, Each day will start off with a single heavy on the floor, they lighten the load as disproving any misconceptions that doing lift, while the rest of the workout will you lower down. As you come up, so will make you big and bulky. combine supersets to help speed up the they come off the ground, gradually If you’re looking for a strong, lean and workout while focusing on increased increasing the resistance. This forces hard body, you’ve come to the right place. muscle tension and cardiovascular your muscles to work harder through- This three-day program combines heavy response. Day One will focus on pushing out the entire range of motion and lifting with training techniques that push movements and working your core; Day not just at the bottom portion. you beyond failure to help you build epic Two, you’ll be attacking your monster strength. There’s no denying this style of muscle groups, legs and glutes; and Day Drop sets extend your set, training will put your willpower to the Three will focus on pulling movements. ensuring you fatigue as many muscle test, but tough it out and you’ll reap the To really make this workout effective, fibers as possible and increase your benefits of a revved metabolism, stronger other trigger techniques such as drop sets strength endurance. How to: Once ligaments and tendons and noticeably and partial reps will be utilized to help get you hit a point where you can’t improved strength and power, all of which you major results in the time you have. perform any more full reps, drop result in the body you’re striving for. These techniques effectively increase your the weight by 10-15 percent and time under tension, otherwise known as continue until you can’t perform any how long your muscles have to work for more reps. Drop it again by 10-15 each set, and is an effective way of push- percent and once again do as many ing past your limits for maximal gains. reps as possible.

Partial reps, like drop sets, extend your set and increase your THE WORKOUT How to: Follow the routine on each day, time under tension. How to: Once paying close attention to specific instructions such as supersets, you can no longer perform full reps, drop sets or partial reps. You can do the days consecutively or continue by only going half way down then back up. You should leave a day of rest in between. Push yourself. Make sure you aim for 4-6 partial reps at the end are lifting heavy enough so that each set is difficult. of your sets.

48 s trongfitnessmag.com | September/October 2014 Day One Push + Core EXERCISE REPS SETS REST BENCH PRESS (not pictured) Bench Press 8 4 (Perform the last 90 sec Set Up: Lie back on a two as drop sets) flat bench under a racked Superset 1 barbell and grasp the bar 60 sec with a medium-width Suspended Push-Up Knee Tuck 10-15 3 (between overhand grip. Lift the supersets) SB Plate Crunch 15 bar off the rack and hold it straight above you with locked arms. Superset 2 Standing Military Press 8-10 90 sec Ac tion: Bend your arms 3 (between and lower the bar to meet Seated Lateral Raise 12 supersets) your upper chest, keeping your elbows pointing down. Exhale and contract Superset 3 your pectoral muscles as 3 (Perform 3-4 90 sec Suspended Triceps Extension 12 (between you press the bar up to the partial reps at the Bench Dips end of sets 2 & 3) supersets) starting position. To Failure

Superset 1 Suspended Push-Up Knee-Tuck Set Up: Kneel in front of a suspension system and place your feet in the handles. Lift your knees off the ground and extend your legs and arms so you are in a push-up position. Ac tion: Bend your elbows and lower your chest towards the ground. Press your body A back up while bending your knees, tucking them in towards your torso. Extend your legs back out and repeat.

Stability Ball Plate Crunch Set Up: Holding a weight plate, recline with a stabil- B ity ball positioned under the middle of your back. Extend your arms so the plate is above your chest. Ac: tion Contract your mid- section, lifting your upper back off the ball and press the plate towards the ceiling. Slowly lower back down and repeat.

September/October 2014 | strongfitnessmag.com 49 uperset two Seated Lateral Raise

S Set Up: Sit on the end of a bench holding a dumbbell in each hand down at your sides with arms extended. standing Ac: tion Keeping your arms straight, raise the weights straight up until your arms are military press parallel to the ground. Slowly lower back to Set Up: Grab a barbell the starting position. with an overhand grip wider than shoulder- width apart, and stand holding it in front of your upper chest near your collarbone. Ac: tion Extend your arms and press the bar Su perset 3 straight overhead, keep- ing your core tight to support you. Slowly lower SUSPENDED back down and repeat. TRICEPS EXTENSION Set Up: Adjust the suspension straps so the handles are waist-height. Hold the handles with an overhand grip. Lean forward so your weight is on your toes and extend your arms in Keep your front of you. core tight Action: Lower your to stabilize upper body towards the the lift floor until your elbows are at a 90-degree angle. Press into the handles and extend your arms to return to the starting position.

Bench Dips (not pictured) Set Up: Place your hands on the edge of the bench behind you, about shoulder-width apart, so your palms are facing away from you. Extend your legs out in front of you. Action: Bend your elbows and lower your butt towards the ground, but do not make contact with it. Contract your triceps and extend your arms to raise back up to the starting position.

50 s trongfitnessmag.com | September/October 2014 Day Two Legs + Glutes

EXERCISE REPS SETS REST

Barbell Squat 8 4 (Perform the last 120 sec two as drop sets)

Superset 1 90 sec Suspended Hamstring Curl 10 3 (between Stiff-Leg Deadlift 8-10 supersets)

Superset 2 3 (Perform 3-4 90 sec Bulgarian Split Squat 8-10 partial reps at the (between Barbell Hip Thrust 12 end of sets 2 & 3) supersets)

Superset 3 Suspended Lunge 12 90 sec 3 (between Side Lunge 10 supersets)

BARBELL SQUAT Set Up: Position the barbell across the back of your shoulders, dismount the bar, and stand with feet about shoulder-width apart. Tighten your core to support your lower back. Action: Push your hips back and down, keeping your chest lifted and a natural arch in your spine. Your knees should point in the same direction as your toes. Lower until thighs are parallel to the floor (or slightly lower for more glute activation), then press through your heels to return to standing.

September/October 2014 | strongfitnessmag.com 51 1 avoid putting pressure on your neck.. keep the weight on your upper back

suspended hamstring curl Set Up: Place your heels in the handles of the suspension straps and lie back. Squeeze your glutes and lift your hips so you perset form a straight line with your body. Ac tion: Pull your heels in towards your body while contracting your glutes to Su press your hips towards the ceiling. Slowly lower back to the starting positon.

Bulgarian Split Squat Set Up: Stand facing away from a flat bench holding a pair of dumbbells down at your sides. Place one foot on the bench behind you, laces down. Ac tion: Bend your front knee and squat down until your thigh is parallel

uperset two to the floor and your knee is over your toes. Extend your front leg and S press up to the starting position.

Barbell Hip Thrust Set Up: Lean back against a flat A B bench with a weighted barbell across your hips. Bend your knees and put your feet flat on the floor. Ac tion: Holding the bar in place with your hands, drive through your heels and extend your hips toward the ceiling, squeezing your glutes. Pause at the top of the movement, then lower back down.

52 s trongfitnessmag.com | September/October 2014 stiff-leg deadlift Set Up: Stand tall holding a ground. Go only as low as you loaded barbell with an overhand can while maintaining a straight grip. Place your feet hip-width spine. Hold briefly at the bottom apart and straighten your knees, then squeeze your glutes and but do not lock them out. extend through the hips to return to the starting position. Ac tion: Keeping your legs straight, push your hips back to lower the barbell towards the

A B C Su perset 3

Suspended Lunge Set Up: Extend one leg behind you and place your foot in the handle of a suspension strap, laces down. Action: Bend your front knee and lower into a lunge. Extend your leg to return to the starting position.

Side Lunge (not pictured) Set Up: Stand holding a pair of dumb- bells down at your sides with arms extended, palms facing in. Action: Take a large step to one side and lunge, bending your knee until your thigh is parallel with the ground and the weights are on either side of your foot. Drive through your heel to bring your foot back to meet the other. Repeat on the other side. Continue alternating sides for all reps.

September/October 2014 | strongfitnessmag.com 53 Day Three Pull

EXERCISE REPS SETS REST PULL-UP Set Up: If you cannot perform Pull-Up To Failure 4 120 sec unassisted pull-ups, use a resistance band or assisted machine. Otherwise jump or step up to a Superset 1 90 sec pull-up bar, using an overhand DB Pullover 10-12 3 (between grip (you will vary your grip Suspended Inverted Row 8-10 supersets) with each set). Hang with your arms extended and knees bent. Action: Draw your shoulders Superset 2 3 (Perform 3-4 90 sec and elbows back and down as Bent-over Barbell Row 10-12 partial reps at the (between you pull your body up until your Barbell Upright Row 10-12 end of sets 2 & 3) supersets) chin is just above the bar. Use control as you lower back down. Superset 3 At the end of each set of pull-ups: Jump and hold Barbell Biceps Curl 15 90 sec 3 (between the top of the movement Suspended Biceps Curl 12 supersets) as long as you can.

Superset 1 A Dumbell Pullover Set Up: Lie on a flat bench holding a weighted barbell above your chest with arms slightly bent, using an overhand grip. Ac tion: Lower the bar in an arc motion behind your head until your upper arms are parallel with the ground. Hold, then slowly return to the starting position. B

Suspended Inverted Row Set up: Grasp the handles of the suspension straps with palms facing each other. Extend your arms and lean back as far as you can (the longer the straps, the more difficult the move). Ac tion: Bend at the elbows and pull your arms apart, squeezing your shoulder blades together to bring your chest up between your hands. Hold at the top of the movement then extend your arms to slowly lower back to the start position.

54 s trongfitnessmag.com | September/October 2014 uperset two S

BENT-OVER BARBELL ROW Barbell Bicep Curl (not pictured) Set Up: Holding a weighted barbell with an overhand grip, hinge forward Set Up: Stand holding a from your hips, bringing your torso barbell with a shoulder-width, forward until it is almost parallel to underhand grip and extend the floor, while slightly bending your your arms down so the bar is knees. Extend your arms so they are et in front of your thighs. perpendicular to the floor. Ac tion: Contract your biceps Action: Brace your abs and initiate s and bend your arms, raising the movement by retracting your the bar up to shoulder height. shoulder blades. Focus on using your Slowly lower back to the back muscles to pull the barbell starting position.

towards your chest, keeping your er arms tight to your sides.

p Suspended Bicep Curl UPRIGHT Set Up: Facing the suspension BARBELL ROW straps, grab the handles with

Set Up: Stand holding a barbell with Su an underhand 3 grip and extend a shoulder-width, overhand grip. your arms, leaning back as far Extend your arms down so the bar is as you can. in front of your thighs. Ac: tion Bend your arms and Action: Bend your arms and raise the squeeze your biceps to raise your bar up to your chin, elbows pointing body until your hands are in front out to the sides. Slowly lower back of your shoulders. Slowly lower down to the starting position. down to the starting position.

September/October 2014 | strongfitnessmag.com 55 nutrition

Egg whites and oatmeal? No thanks. Power up your day with something different, like one of these seven high-protein morning makers. Breakfast like a Boss

Written by Linda Melone, CSCS Photography by Paul Buceta

56 strongfitnessmag.com | September/October 2014 Model Jenna Marie Wilcox hair & makeup Lori Fabrizio September/October 2014 | strongfitnessmag.com 57 You love breakfast. But on hectic mornings it’s often easier just to skip your favorite meal in favor of getting out the door on time, T HE POWER OF PROTEIN WHY YOU NEED MORE especially if you like to hit the gym when the sun comes You’ve heard it a million times Unlike carbohydrates and fat, by now, but as a fit woman, you protein does not get stored in up. It’s a shame because eating a protein-fueled break- stand to seriously benefit from the body, says Jenna Braddock, fast can actually help your body reap more benefits from getting adequate protein in your RD, CSSD, certified specialist your workouts than if you just cram it in at dinner. diet. “Protein not only helps in sports dietetics. “You need A new study published in the build lean muscle mass, but it to eat enough to ensure the Journal of Nutrition found that gets you full faster and improves building blocks (amino acids, consuming moderate amounts of your satiety over the course of which make up protein) are protein at each meal stimulates the day,” says Amy Goodson, available to build muscle and muscle growth significantly more RD, a dietitian for Texas Health get stronger.” effectively than eating a large Ben Hogan Sports Medicine. Although the RDA recom- amount of protein only with the “This helps you manage total mendation stands at 0.8 grams evening meal. Plus, protein in calorie intake, making it ideal of protein per kilogram of body the a.m. helps steady blood sugar for weight maintenance and weight, Braddock considers this levels and fight 4 p.m. cravings. weight loss.” a low dose in the strength-training So what’s a strong, breakfast- Studies also show that con- world. “Higher amounts are loving woman to do? You could suming protein in the morning needed for strength athletes who stick with the same old egg white helps your body maintain glu- have goals related to physical and oatmeal routine—but where’s cose levels and insulin control performance or physique,” says the fun in that? These quick and better than lower-protein meals, Braddock. “The amount of time tasty breakfasts (some can be which, Goodson adds, helps you spend working out counts as assembled the night before) even out your appetite. “This well. If you’re only training offer up a heaping serving of prevents blood sugar spikes and moderately twice a week the protein on top of other muscle crashes, which set you up to feel RDA recommendation of 0.8 building nutrients. really hungry.” grams is probably enough.”

Egg & Cheese Breakfast Roll Total time: 20 min • Makes 1 serving

1 1 large egg /8 tsp salt 1 2 large egg whites /8 tsp freshly ground 1 Tbsp water fresh pepper 1 whole-wheat medium Non-stick spray tortilla ¼ cup chopped onions 1 Tbsp crumbled feta 1/2 diced red bell pepper cheese

1. Whisk together the eggs and water in a small bowl. Spray a medium pan with the non-stick oil. Heat over medium heat. 2. Add chopped onions and bell pepper and cook until onion softens, approximately 2 minutes. 3. Pour in the egg mixture, salt and pepper, and cook, stirring occasionally, until the eggs are scrambled. 4. Place the tortilla on a plate and spoon the egg mixture down the center. Top with the feta cheese. Fold up ends and roll up the tortilla and serve immediately.

Nutrients per serving: Calories: 323; Fat: 12 g; Carbs: 33 g; Fiber: 4 g; Protein: 20 g

58 strongfitnessmag.com | September/October 2014 Quinoa & Vanilla Protein Blast Total time: 10 min • Makes 1 serving

1 /3 cup cooked quinoa

1 /3 cup non-fat milk or almond milk 1 scoop vanilla protein powder ½ Tbsp smooth peanut butter ½ tsp vanilla extract Optional toppings: Chia seeds, chopped nuts

Combine all ingredients (except chia seeds) in a microwavable bowl, cover and heat for 90 seconds. Top with seeds and chopped nuts, if desired, and serve.

Nutrients per serving: Calories: 238; Fat: 5 g; Carbs: 18 g Fiber: 2 g; Protein: 29 g

TIP: Cook a big batch of quinoa on Sunday night so it’s good to go.

September/October 2014 | strongfitnessmag.com 59 Almond & Banana Total time: 15 min Pancakes Makes 1 serving

Non-stick cooking spray 1 medium banana, mashed 1 large egg 2 Tbsp almond meal (flour) ½ scoop vanilla protein powder Optional toppings: 1 Tbsp almond butter and/or maple syrup and sliced almonds

1. Heat a medium skillet over medium heat and spray with cooking oil. 2. Mix all remaining ingredients in a small bowl, whisking until smooth. 3. Pour 2 Tbsp of batter per pancake onto the pan; cook approximately 1 minute and flip, cooking for an additional minute on the opposite side. 4. Serve with almond butter and/or agave syrup and sliced almonds, if desired.

Nutrients per serving: Calories: 307; Fat: 13 g; Carbs: 33 g; Fiber: 6 g; Protein: 20 g

TIP: Experiment by adding unsweetened cocoa, chocolate chips or cinnamon.

60 strongfitnessmag.com | September/October 2014 Tiramisu TIP: Assemble in a jar Breakfast or container and Parfait take it to go. Prep time: 15 min • Total time: 2 hour 15 min (can be made the night before) • Makes 1 serving First layer: Second layer:

1 /3 cup rolled oats 6 oz plain Greek yogurt 2 tsp unsweetened cocoa ½ scoop vanilla protein powder powder ¼ tsp cinnamon ¼ tsp cinnamon ½ cup water Dash nutmeg ½ tsp vanilla extract Stevia to taste ¼ cup strong brewed, cooled Optional topping: ground coffee cinnamon Stevia to taste

1. In a small microwave bowl, combine oats, cocoa, cinnamon, water and vanilla and microwave until liquid is almost absorbed, approximately 2 minutes. 2. Stir in coffee and stevia and refrigerate a minimum of 2 hours (or overnight). 3. When ready to eat, combine yogurt with remaining ingre- dients in a separate bowl. 4. Assemble the parfait: layer a spoonful of the oat mixture alternately with the yogurt mixture. Sprinkle additional cinnamon on top, if desired. Serve immediately.

Nutrients per serving: Calories: 328; Fat: 5 g; Carbs: 42 g Fiber: 7 g; Protein: 32 g

September/October 2014 | strongfitnessmag.com 61 How much is Enough? According to the RDA, a 150-lb woman (68 kg) requires only 54 grams of protein a day. For serious strength-training women Braddock recommends a considerably higher amount: Approximately 1.7 grams of protein per kilogram of bodyweight. If you love to lift, this brings your requirements up to between 108 and 115 grams, slightly above the 30-grams of protein per three meals used in the study.

Overnight Oatmeal & Berries Prep time: 15 minutes Total time: 8 hours Makes 1 serving ¼ cup rolled oats

1/3 cup non-fat milk

1/3 cup plain, non-fat Greek yogurt 1 tsp chia seeds ½ scoop vanilla protein powder ¼ tsp vanilla extract

1/3 cup mashed fresh or frozen raspberries Did you know? Optional topping: ¼ cup fresh berries Chia seeds absorb up to 1. Place oats into the bottom of a jar. Add milk, yogurt, chia 12 times their seeds, protein powder and vanilla extract. Place lid on jar weight and help securely and shake to combine. z 2. Stir in fruit until combined and keep you full refrigerate overnight for up to 2 days. Top with additional 'til lunch. berries and serve.

Nutrients per serving: Calories: 298; Fat: 5 g; Carbs: 40 g Fiber: 9 g; Protein: 24 g

62 strongfitnessmag.com | September/October 2014 Quick Spinach & Mushroom Frittata Total time: 25 min • Makes 1 serving

Olive oil cooking spray 1 egg 3 egg whites ½ cup chopped mushrooms, raw or cooked ½ cup chopped, cooked (or frozen and thawed) spinach ¼ tsp dried thyme ¼ tsp dried oregano Salt and pepper to taste Optional topping: ¼ cup chopped tomato or fresh salsa

1. Heat a medium skillet over medium heat. 2. Place egg and egg whites in a medium bowl and whisk to combine; gently add remaining ingredients. 3. Grease the pan with cooking spray. Pour the egg mixture into the heated pan and cook for 7 to 8 minutes or until almost set. 4. Remove skillet from heat, cover and let stand until no Prep time: 5 min Total time: 25 min visible liquid egg remains, Makes 1 serving approximately 5 minutes. Add tomato or salsa in the center, if TIP: desired. Cut in half to serve. Vegetarian? Swap Nutrients per serving: the beef for Calories: 151; Fat: 6 g; Carbs: 6 g Beef & Sweet black beans. Fiber: 3 g; Protein: 21 g Potato Hash Prep time: 5 min • Total time: 25 min • Makes 1 serving 1 medium sweet potato, cut 4 oz ground beef, preferably 3. Uncover the pan and into ½-inch cubes grass-fed continue cooking until 1 small onion, chopped Optional toppings: Greek sweet potatoes are tender, yogurt, hot sauce, 1 egg approximately 6 more 1 small red bell pepper, minutes. chopped 1. Heat a large nonstick 4. Add beef and cook 5 more 1 tsp chili powder skillet over medium heat. minutes or until beef is ¼ tsp garlic powder Add the sweet potato, cooked through, stirring onion, red bell pepper and occasionally. Add water ¼ tsp paprika all seasoning. Add water as necessary to prevent 1 /8 tsp crushed red pepper and stir to combine. sticking. Serve with yogurt flakes (or to taste) and hot sauce and a cooked 2. Cover the pan and cook egg on the side, if desired. ¼ tsp dried oregano 8 to 10 minutes or until ½ tsp dried cumin vegetables are tender and water has almost Nutrients Per Serving 1/8 tsp salt evaporated, stirring Calories: 378; Fat: 15 g; Carbs: 37 g; 2 Tbsp water occasionally. Fiber: 7 g; Protein: 25 g

September/October 2014 | strongfitnessmag.com 63 Training Next Level How Brazilian bombshell Bella Falconi carves out a devastating midsection.

Deputy Editor Written by Sandy Braz, absphotography by Paul Buceta

64 strongfitnessmag.com | September/October 2014 Your core is constantly on the clock, stabilizing your body during squats, sprints and even bicep curls. It’s no wonder it adapts easily to traditional abdominal exercises that don’t use extra weight and require minimal range of motion. So if your abs training has hit a stalemate, it’s time to enlist advanced exercises that will challenge your core like never before—and we’ve got just the routine. We borrowed these seven killer moves from fitness megastar, Bella Falconi. Try them out for a few weeks to improve your core strength and carve crop- top worthy abs.

Model Bella Falconi hair & makeup Two Chicks and Some Lipstick

September/October 2014 | strongfitnessmag.com 65

How to: Perform 3 sets of 15 reps of each of the following exercises (excluding the “super advanced” move, which is held for time). Rest a maximum of 60 seconds between sets.

1. SB Knee Tuck Set up: Get into a plank position with your feet on a stability ball, laces down. Keep your hands directly under your shoulders and tighten your abs to help stabilize you. Action: Contracting your lower abdominals, bend your knees and pull SFM the ball toward your body using your Find all the photos for these amazing feet. Hold for a breath, then extend moves at strongfitnessmag.com your legs back behind you.

2. Kettlebell Action: Bend at the waist and tuck your knees into your chest Side Bend (so you are balancing on your Set up: Stand with feet shoul- butt). Extend your legs straight SUPER der-width apart, holding a kettle- out in front of you, leaning back bell in your right hand down at slightly, maintaining tension in your side; place your left hand on your abs. Repeat for all reps. ADVANCED! your hip and engage your core. Action: Bending to the side Brazilian at the hips, lower the kettlebell 5. Ball Pass down towards the floor slowly, Set up: Lie face-up on the floor Dragonfly then squeeze your left side as you with a stability ball between your return to the starting position. feet. Extend your arms overhead. Hold for 20-30 secs. Repeat all reps on this side, then Action: Simultaneously lift Rest, repeat. repeat on the left. your legs and arms toward one another; passing the ball from Work up to 45 secs. your feet to your hands and lower 3. Standing Plate your body back down, but without Twist losing tension. Repeat, passing the Set up: Stand with feet shoul- ball back and forth. Set up: Lie on a flat bench, gripping the sides der-width apart, holding a weight firmly for support near your head; your legs should plate with both arms extended in 6. SB Pullover be extended, parallel to the floor, and your core front of you. fully engaged. Action: Keep your shoulders to Crunch relaxed as you twist your torso to Set up: Holding a dumbbell Action: Raise your legs slowly up to 90-degrees, the right until you feel a stretch with both hands, lie face-up with until you are almost balancing on your upper back. on the opposite side, then twist to a stability ball supporting your Your lower back should not be touching the bench. middle back. Bend your knees the other side. Perform all reps on Tip: Do not put too much weight on your neck. both sides. and keep your feet flat on the floor. Extend your arms above your head. Did you know? 4. Jack Knife Crunch Action: Keeping your arms “The Dragonfly” was made famous by the late Set up: Sit at the end of a flat straight, crunch all the way up, bench, extending your legs and bringing the dumbbell straight out and great martial artist, Bruce Lee. It’s extremely letting them hang in front of you; in front of you. Slowly lower back difficult, so if you’re not up for the challenge yet, best grip the sides of the bench to the starting position leave this one to the pros. for support. with control.

September/October 2014 | strongfitnessmag.com 67 health

68 strongfitnessmag.com | September/October 2014 Body Burnout Exhaustion is becoming an epidemic, and its spreading throughout the fitness industry. Find out how a super fit lifestyle may be wreaking havoc on your hormones, and burning you out. Written by Michelle Armstrong, MM, CPT, board certified holistic health practitioner and Kirstyn Brown, Editor-in-Chief

September/October 2014 | strongfitnessmag.com 69 What is Adrenal Fatigue? Let’s start with a quick lesson about your adrenal glands: When the body is You’re tired. under stress—be it mental, emotional or physical—the adrenals come to your defence by releasing the hormone cortisol as a survival mechanism. This is your “fight or flight” response, which No—beyond tired. is beneficial when you find yourself From the moment you wake up, it feels like you in the face of danger or distress. However, prolonged exposure of haven’t slept, and the draining, dragging, miserable cortisol to the body can be hazardous to our health, says Kristy Prouse, MD, feeling of living in a fog only thickens as you go Chief Medical Officer of the Institute for Hormonal Health. “When there is through the motions to get through the day. a constant demand for cortisol produc- tion, there is a ‘steal’ effect, whereby Nothing seems to revive you—not exercise, food, cortisol is produced in large amounts at the expense of the other adrenal coffee—not even sleep. hormones,” she says. “This can have This isn’t you. You’re not yourself. You used to an impact on progesterone, estrogen, and testosterone production, causing bound out of bed to get to the gym before sun-up, an overall imbalance and hormonal dysregulation. In many cases, all of but lately just the thought of your usual routine these hormones, including cortisol production itself, cannot be properly seems impossible. You’re sad, irritable, and putting maintained, and the result is burnout.” In other words, the glands on weight. And you’re just. So. Tired. become taxed from the chronic If you’ve been super stressed out, training hard, stress and if left untreated, eventu- ally stop functioning properly. This and burning the midnight oil, the solution to your can leave you feeling wiped out 24/7 (and we mean inconceivably, woes is definitely not in another HIIT session or at can’t-get-out-of-bed, exhausted) and can cause digestive issues, low sex the bottom of a coffee cup. The problem may be on drive, weight gain, and depression. Detecting this condition is all a hormonal level in the form a cortisol imbalance, about listening to your body; “pushing through the pain” only exacerbates otherwise known as adrenal fatigue. the situation. When symptoms arise, the best way to diagnose that the condition is in fact adrenal fatigue is to get a blood and saliva test from a licensed holistic practitioner, na- turopath, or medical doctor who specializes in hormone health.

70 strongfitnessmag.com | September/October 2014 Take our insanely busy schedules and add a daily hammering of environmental toxins, financial challenges and career pressures, and our adrenals just can’t keep up.

making adrenal fatigue an that workouts (including Stress & increasing health concern. cardio) should be limited to no “Upwards of 80 percent of more than an hour, as cortisol Lifestyle North Americans suffer from levels rise after an hour of Statistics reveal that more than some degree of cortisol imbal- training when testosterone 75 percent of us feel stressed ance, otherwise known as levels start to drop. It is also a out on a daily basis. We tend to Adrenal Fatigue,” says Prouse. good idea to save some time to live at warp-speed pace, always chill out post workout (maybe trying to stay five steps ahead engage in some stretching of ourselves. (How many times Fitness is or meditation) to keep your have you thought about your cortisol levels from spiking. next appointment right in the a Factor Many fitness buffs middle of a set of squats?) Whether you’re prepping for (particularly competitors) are But instead of responding the stage, coaching others, or often on the verge of overtrain- with rest and personal time, just trying to stay strong and ing, hitting the gym twice or we tend to go for stimulants lean, fitness can be a major more in a single day, not to (caffeine, sugar, alcohol and trigger for adrenal fatigue. mention under constant mental even some supplements) to How? Well take the previously stress that comes with tracking keep us running on fumes. mentioned scenario (the crazy calories, prepping meals, and So take our insanely busy schedule, the environmental measuring body fat percentage schedules and add a daily toxins, financial strains, etc.) so regularly. So despite good hammering of environmental and throw in regular bouts intentions, leading an toxins such as, estrogens in of intense training and even extremely fit lifestyle can spell our plastics, pesticides in our long, steady state cardio. hormonal disaster if you don’t food, and pollution in the air, It all goes back to the stress listen to your body. If you are plus financial and relationship hormone cortisol, which, as a already experiencing any challenges, parenting concerns, catabolic hormone that reduces symptoms of adrenal fatigue and career pressures and our tissue growth and protein syn- (see “Signs & Symptoms” on adrenals just can’t keep up. thesis, plays a significant role in the following page) you may In part, this high-stress your training effectiveness and need to reduce your train- lifestyle with little attention results. To keep muscle catabo- ing time and intensity until to wellness and self care is lism at bay, research has shown you start to feel better.

September/October 2014 | strongfitnessmag.com 71 3. Breathe: 6. Train Short The majority of people don’t and Sweet: breathe properly, especially Because overtraining and when stressed. When you’re long bouts of cardio can breathing correctly, your cause cortisol levels to stomach and ribcage should spike, keep your workouts END THE expand, not your chest. To under an hour. Afterward, test this, place your hand on do something low key that your belly: it should rise when will allow your adrenals to you inhale and lower when mellow out. Monitor your STRESS you exhale. Quick Fix: Take energy levels after each Chronic stress doesn’t need to take you out of 10 deep breaths every hour. workout and make modifi- You’ll notice an immediate cations where necessary. the fitness game or keep you from living your psychological and life. With a little more awareness and attention to physiological difference. the demands being placed on your body, you can Finally, trust your prevent or overcome adrenal fatigue and start intuition about your feeling like your best self again. Here’s what you health and take can do today to keep your stress and cortisol in 4.t Quit S imulants whatever action is (for now): necessary. If you feel check and to get your hormones back in balance, Caffeine and sugar are bad but there’s one catch: these six practices are news for the adrenals because like something’s not they force them to work harder right in your body, be non-negotiable. They should hold equal weight in than they should. So take a break from those espressos assertive and vocalize value for you as your fitness and nutrition routine, (we know you’re cringing but it will make a huge difference), the type of care and in order for you to functional optimally again. as well as sugar, alcohol, and any processed foods from treatment you feel your diet. Once you are back on track, then you can slowly you deserve. Do as reintroduce your morning much research as latte if you wish. you can on the topic

1. Meditate: 2. Conduct a Life Review: of adrenal fatigue You don’t have to be a A Life Review involves mak- and hormonal health spiritual guru to meditate. ing a detailed list of all the The practice of meditation situations, scenarios, events and then seek out is simply training your mind and even people that trigger 5. Allow yourself to feel: to focus your attention on stressful responses in you. Women are naturally a specialist who one thing. Doing so evokes Once these stressors are emotional creatures. will take the time to relaxation, mental clarity known to you, either remove Suppressing emotions can and inner peace. It can be the stressor from your life, actually cause disease and listen to your unique very challenging to block (not always possible if the dysfunction in the body. It’s out external noise at first, stressor is your job or your important to communicate concerns. Be as so many people use their children), or learn how to your feelings whether it’s with dedicated to your breath as a focal point. You better adapt to and accept a friend or partner that is can also try using a mantra the stressor by altering your willing to listen or a reputable health as you are to (a phrase or word that holds perception about it. You can professional who will create significance for you that is self-assess how your thoughts a non-judgemental space for your training. After repeated aloud or silently). and beliefs are turning some- you to release any suppressed Multiple studies assert that thing into a stressor simply feelings. Keeping a journal of all, it’s your body, just 10 minutes of meditation by choosing to entertain new your thoughts and feelings your life—and you a day can significantly reduce thoughts that support a more can also be an effective way to stress and anxiety. positive perception. dissolve stress. only get one.

72 strongfitnessmag.com | September/October 2014 Signs & Symptoms Think your adrenals Sadness and depression Cysts might be in distress? Low sex drive Increased allergies Use this checklist to Difficulty waking up in the Cravings for salty and/or sugary assess yourself. If you morning foods are experiencing several Difficulty losing or gaining weight Frequent illness (common colds) of these symptoms*, Feeling worse after exercise Digestive issues you should get yourself Muscle loss or joint pain Emotional and irritability assessed by a licensed Changes in menstrual cycle Irrational emotional outbursts holistic practitioner, Reliance on caffeine to get Sleep issues naturopath, or medical through the day Feeling like you’re not yourself onova

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Feeling Burnt Out? A high-stress lifestyle with little intention to wellness and self care is making adrenal fatigue an increasing health concern. Training

Routine by Rachel Davis-Hamilton, Fitness Model and Athlete full Photography by Paul Buceta throttle Accelerate your fitness and fat-burning engines by putting some speed into your routine.

74 strongfitnessmag.com | September/October 2014 Models Rachel Davis-Hamilton and Midori Rutledge hair & makeup Kate Hutcheson

September/October 2014 | strongfitnessmag.com 75 You don’t have to be as fast as Usain Bolt to reap the benefits of his training style. Whether you want to maximize your abilities in a sport or in the gym, training like a track star will put some extra power into your movements and lifts. This routine is specifically designed to improve speed, aerobic capacity and explosiveness—not to mention, burn fat like crazy. Sprinting is high intensity interval training at its finest: bursts of 100 percent effort followed by a brief rest period, which improves your body’s ability to use fat for energy while building up those powerful fast-twitch muscle fibers. There’s only one catch: it’s not about how fast you can blaze over 100 meters—the key to effective sprint training is how much effort you’re willing to put in.

Do yourself a favor: PREPARE don’t bail on the warm up! Go through all of the drills as each one serves a specific purpose in FOR preparing your body for this killer workout. These dynamic exercises ACTION exaggerate your sprint stride to help ensure proper form when you’re really giving it, while beginning to elevate your heart rate. Avoid performing static stretches— save those for the end.

Lateral Leg Swing: 2 sets* x15 reps Lineal Leg Swing: 2 sets* x15reps High Knees: 2-3 sets x20 Meters Butt Kicks: 2-3 sets x20 Meters A Skips: 2-3 sets x20 Meters B Skips: 2-3 sets x20 Meters Traveling Jump Squat: 2-3 sets x10 Meters Jog: 1 lap (optional) *If you do not feel adequately warm, add an extra set.

Go to strongfitnessmag.com for descriptions and instructional videos of this warm up.

76 strongfitnessmag.com | September/October 2014 ON YOUR MARK, GET SET…

Tips for the Track Make your sprint workout count with this advice.

Now that you’re warm, it’s time to 1. Don’t sit! Keep moving around carve up some clay. Pay close between sprints. attention to how much effort to give 2. Dress the part. Wear breathable, each sprint. You’ll start at 50 percent form-fitting clothing. of your maximum effort, and work Lightweight, flexible shoes are your best bet. Try: Nike your way up to running like your life Free (see page 34!) depends on it kind of effort. 3. Sip often. Drink water during your workout. You may want to Distance Effort Sets rest add BCAA’s to your water 50 M 50 % 4 60 sec to help prevent muscle 80 M 75 % 2 60 sec breakdown and improve recovery. 100 M 100 % 3 120 sec 80 M 100 % 2 60 sec 4. Track your progress. Bring a stopwatch and 50 M 100 % 2 60 sec record your times. 5. Start slow. Cool down with one lap of light If you’re new to sprinting, jogging followed by basic stretches. start with once-a-week workouts. It can be very taxing on the body!

September/October 2014 | strongfitnessmag.com 77

Training

80 strongfitnessmag.com | September/October 2014 Efficient Routine by Nichelle Laus, Certified Personal Trainer, Coach nichellelaus.com Photography by Paul Buceta Get a head-to-toe workout with one piece of equipment. The weight room should feel like your home–your kingdom. So when the gym is packed, don’t get frustrated and bail out because you have to battle for the barbell. With some improvisation you can bang out an entire workout before the guy in line for the Smith Machine can work in his last set. Whether you’re pressed for time, space, or available equipment, you can still own an intense workout that’ll fire up every muscle group. If you’re skeptical, this eight-move, single-plate circuit may change your mind. By mixing isola- tion and compound moves with explosive full-body exercises, this routine will increase muscle endurance, and improve mobility, strength, stamina, and functional flexibility.

Model carleen lawther hair & makeup Lori Fabrizio

September/October 2014 | strongfitnessmag.com 81 THE

You’re going to work hard for timed intervals as opposed to reps, so get yourself a timer. Record the number of reps you completed in each interval—this will come in handy at the end of week 4 when you evaluate your progression. For the next 4-6 weeks, add this circuit to your current routine 2 times a week or for an extra challenge, make it your basic program for the next 6 weeks by doing it 3-4 times a week. Rest at least 48-hours for proper recovery. This circuit progresses with each week (moderate, difficult, challenging, then maintenance) for a total of four weeks. After the fourth week, evaluate yourself and deter- mine your own interval times. You can continue weeks 5-6 based on your own interval times, or move on to another training style to keep your body guessing. How to: Exercises: Perform the following 1. Overhead Squat exercises as a circuit, 2. Triceps Extension moving from one exercise to the next until 3. Front Raise all are complete, then 4. Bent-over Single-Arm Row repeat the entire routine for the indicated number 5. Alternating Reverse Lunge of rounds. Pay attention 6. Plate Push to the work, rest periods 7. Side Bend and number of rounds for each week. 8. Pike Crunch

WORK REST # of ROUNDS WEEK 1 30 sec 30 sec 3 WEEK 2 40 sec 40 sec 3 WEEK 3 40 sec 30 sec 4 WEEK 4 40 sec 30 sec 3 Overhead Squat Set Up: Stand holding the plate with both hands over your head so it is parallel to the ground, with arms extended. Action: Keeping your arms extended, push your hips back and lower into a deep squat, until your quads are parallel with the ground. Press through your heels and return to standing.

82 strongfitnessmag.com | September/October 2014 Extension Set Up: Stand holding the plate behind your head with elbows bent and pointing towards the ceiling. Action: Straighten your arms to raise the plate above your head so it is parallel to the ground, contracting your triceps. Slowly lower back to the starting position, using control.

a. b.

Front Raise Set Up: Stand with Action: Brace your feet shoulder- your core and raise width apart holding the plate up slightly the plate in front higher than chest of your thighs with height, keeping your arms extended. arms straight.

Bend knees slightly to help support your lower back. a. b.

September/October 2014 | strongfitnessmag.com 83 Bent-Over Row Set Up: Hold the plate in one hand and hinge forward from the hips, ex- tending the plate towards the ground with a straight arm. Place your other hand on your thigh or hip for support. Action: Bend your arm and pull the weight up towards your ribcage, focusing on using your back muscles to control the movement. Squeeze and hold at the top, then slowly lower back down. Perform all reps on one side, then switch and repeat on the other side without rest.

a. b.

SFM Mix it up! Get more Alternating one-plate moves at Reverse Lunge strongfitnessmag.com Set Up: Stand holding the plate close to your chest with bent arms. Action: Take a large step behind you with one foot and bend both knees to lower into a deep lunge. Press through your front heel and push off your back foot to bring it to meet the other. Repeat on the other side. Continue alternating for the entire work period.

84 strongfitnessmag.com | September/October 2014 Plate careful not to lean over, Push just bend at Set Up: Place the plate the waist. flat on the floor in front of you (preferably in a hallway or where you have plenty of space). Place your hands on top of the plate. Action: Sprint as fast as you can, pushing the plate along the floor ahead of you with arms extended.

Pike Crunch Set Up: Lie on your Action: Contract your back holding the core and bring your plate over your chest shoulders and upper with arms extended. back off the floor, Raise your legs pressing the weight towards the ceiling, towards your feet. keeping them as Hold, then slowly straight as you can. lower back down.

Side Bend Set Up: Stand holding the plate in one hand at your side with arm extended, palm facing in, and lean slightly toward the plate. Place the other hand on your hip. Action: Bend at the waist in the direction of the weight until you feel a stretch in your side. Slowly come back up and repeat. Complete all reps on one side, then switch sides and repeat without rest.

September/October 2014 | strongfitnessmag.com 85 Get Inspired Beyond the Obstacles These fearless women turned setbacks into motivation and are stronger than ever.

Nicola Smith

For Nicola Smith, turning to get immersed in competing, 50 was more than a milestone. I was hooked,” she says. After a It was also a reminder of all the handful of shows and sculpting obstacles she had overcome her body into a muscular to get there. A few years prior masterpiece, she earned her to her birthday, she and her pro card status. Today, Nicola family had suffered through continues to compete and will extremely difficult times, after be stepping on stage at UFE which she had turned to dan- Nationals this fall. “I have more gerous and negative behaviors energy than I had 20 years to help her cope with the pain. ago,” she says. “I’m in the best A year before the big day, shape, mentally and physically, she decided she wouldn’t give that I have ever been in.” in to her demons. Instead, Her training consists of she started training for one whole-body circuits three of the most difficult physical times a week, with a cardio challenges of her life—the session to finish it off. But Tough Mudder 12-mile her real secret weapon is her obstacle course—and nothing, year-round healthy diet, with a including her age, was going dialed-in version three months to stop her. “I competed three leading up to a figure comp. weeks after my 50th birthday Next up on her to-do and it helped me regain a sense list: earn a personal training of purpose and a renewed certificate. Nicola doesn’t confidence,” she says. “I felt believe in limits anymore, strong and empowered.” and her struggles have helped So she didn’t stop the shape her into the woman she momentum. Before she knew is today. “Since those difficult it, Nicola had an entirely new times, I have found a deeper goal in mind: training to get on level of inner power that allows stage in a figure competition. me to live a life of strength And so she did. “Once I started with authenticity.”

Tough as Nails To prep for a course like the Tough Mudder, Nicola took up hardcore circuit training. Here’s one of her favorite full-body blasts. Circuit 1 Circuit 2 Circuit 3 “I would like women to know that 50 can be a time of Dumbbell Bench Press T-bar Row Smith Bar Pull-Up Dumbbell Row Assisted Triceps Dip Lat Pulldown empowerment, vitality and purpose.” Smith Machine Squat Glute Machine Machine Chest Fly Machine Shoulder Press Machine Reverse Fly Machine Leg Curl

86 strongfitnessmag.com | September/October 2014 Have an inspiring story to share? We want to hear it. SFM E-mail us at [email protected] Galina Gegenava

Behind every woman, only way to make changes was there’s a story. And when you to educate myself and do it look at Galina Gegenava, a fit, right,” and so Galina made the 35-year-old entrepreneur, you decision to truly recover from would never guess she once years of disordered eating. “Living a fit life struggled with debilitating Online, she found virtual body image issues. “My low communities of women who requires a lot of confidence was affecting my shared similar stories and in being,” says Galina, who in her doing so, discovered ways to 20’s was facing a major health introduce fitness into her life discipline and crisis: her eating disorder and channel her energy into caused her to dip down to 112 positive actions. She started to pounds—a dangerous weight train up to five days a week at self-respect.” for a 5’9” woman. the gym, lifting weights and GALINA GEGENAVA Finally, she got a wake up doing circuits to build muscle call. “One morning I fainted mass. Within a few months, from not eating enough,” she she noticed significant changes recalls. Terrified that she was in her body and mindset and literally starving to death, she gradually, her relationship with started feeding her body in food—and her body—became a fight to get healthy. “I got a healthier one. scared and started eating what- In honor of her journey, ever I wanted without knowing Galina, founded Dumbbell about proper nutrition.” Jewelry, a line of handcrafted Within a few years, her accessories with dumbbell efforts to combat her frighten- charms—a reminder of the ingly thin figure with food sport that helped save her life. went too far, and before her “My jewelry is a reminder of 30th birthday, she gained over why I fell in love with this type 80 pounds. “Reaching 186lbs of physical activity and it keeps brought discomfort to my me going, because living a fit physical and mental states,” life requires a lot of discipline she says. “I realized that the and self-respect.” sign.com e d

tive Daily Dedication rea C An example of Galina’s routine: to to o ph

ina

l Monday: Shoulders Thursday: Cardio a G s u Tuesday: Biceps, triceps Friday: Chest, shoulders Wednesday: Legs Saturday: Legs (quads) oto Dave La Dave oto h

a P a (hamstrings, glutes) l Sunday: Rest and food prep ico N

“I would like women to know that 50 can be a time of empowerment, vitality and purpose.” Nic olaSmith

September/October 2014 | strongfitnessmag.com 87 Follow us & post your trainer talk SFM questions @STRONGFitMag

Pro tips to help you reach your goals. Fatima Leite Kusch is an award-winning competition prep COACH Fatima coach, certified sports nutrition advisor and personal trainer.

The $350 Home Gym “C an I build muscle at home without spending a fortune on equipment?”

No gym? No problem. Setting one up at home doesn’t have to empty your wallet or take up a ton of space. Plus you get the added benefits of privacy, convenience and you don’t have to deal with other members hogging the weights. To stay within a $350 budget, my philosophy is to stick to the basics. The following items will allow you to create workouts that can be geared to a variety of training goals, including general fitness for weight loss and muscle gain, as well as athletic conditioning. Setting it up is the easy part, but the most important thing is that you actually use it. To keep things fresh, train with your partner or have a friend join you in your new fit space. Plus, you can take any of this equipment outdoors. Just keep yourself accountable.

Skipping Rope $8 exercises, especially for A skipping rope will give isolating body parts such you a killer cardio workout as biceps, triceps and indoors in a short amount deltoids. However, these of time. You’ll work up a are also great for chest and sweat faster than you will back work as well. Look for on the treadmill, not to a kit containing five differ- When you’re mention, save mega bucks. ent bands with resistance Just make sure your ceiling ranging from four to 75 ready to is high enough! pounds. Some sets include Suspension System ankle straps for low body (such as Human upgrade, you abrizio Yoga Mat $15 work and a door anchor. Trainer) $170 may want

For more than just f & hair lori Suspension training to add: p practicing your poses, D umbbells $120 systems harness your a good yoga mat becomes (approx. $1/lb) bodyweight for resistance, Kettlebell, 8 kg = approx. $40 the perfect surface for Get three pairs of various making them invaluable makeu a ucet stretching and core work weights depending on your tools for strength and Additional dumbbells. For B

on the floor. fitness level (for example stability as there is more example, a pair of 30 pounds Paul hy 15, 20, 25-pounds). All core involvement than ($1/pound) = $60 p Resistance Band strength training can be typical free weight training. Set $37 accomplished using dumb- Core strength will help to Adjustable Bench Incline/

Resistance bands can bells. They provide a better provide a strong and Decline = $180 oni Photogra alc give you the biggest bang range of motion than the stable base for all your F for your buck when it machines at the gym and body movements and help Olympic Barbell + comes to strength training endless exercise options. carve out that six pack. plates = $330 odel bella bella odel M

88 strongfitnessmag.com | September/October 2014 real life

These four real women are proving Women they are fierce to watch competitors. Written By Sandy Braz, Deputy Editor

Liva Rivera Age: 39 Location: Tampa, FL Gig: Marketing Rep Sport: Tri-Fitness

Multi Athlete: After her second in 2012”, says Liva, adding that Tri-Fitness, pregnancy, Liva’s weight hit an uncom- a competition that combines the challenge fortable 200 lbs—but her unhealthy days of an obstacle course with the poise of the stopped there. Motivated by a rough patch stage, tops them all. in her personal life, she decided to throw For all of her successes, Liva admits it herself into something constructive and hasn’t always been smooth sailing and that started training hard. “After losing 70 lbs, it takes the right frame of mind to bring the competition bug bit me,” says Liva. your A-game. “With all the fitness I have She’s battled it out in every sport you been involved in, there have definitely been can think of, including marathons, ultra those moments where I was completely out marathons, CrossFit, bikini, figure and of balance,” she says. “I am learning what’s relays. “I’ve won third place in figure and truly important in life, and it’s being a light placed first in my age group in Tri-Fitness in other people’s lives.”

Summer Mast Age: 34 Location: Waterloo, IA Gig: Owner of Summer Mast Fitness Sport: Bikini

Role Model Mom: For the past three years, since becoming a mom of two, Summer has been on a mission to make fitness her focus, using it therton

as a tool to teach her children about self-esteem, A something she says can allude new moms. “I’ve seen it happen where women have children and feel as if that’s the end for them, but that couldn’t uceta uceta be further from the truth,” says Summer, who B ummer Photo by John runs her own competition prep business. S hy

Since kicking off her own competition career, p she’s placed consistently in the Top 10, including iva Photo by Paul second place at the WBFF Eastern Champion- L

ships and second place in Diva Bikini Tall cat- rts Photogra A egory. She hits the iron four times a week, plus yson T

two days of functional CrossFit-style training. lexis Picheny A Recently, she earned her Pro Card and is gearing up for her debut as a Pro in Las Vegas,

an achievement Summer says has been a long arriet Photo by Kyra Photo by H time in the making.

90 strongfitnessmag.com | September/October 2014 Kyra Williams Age: 33 Location: Tampa, FL Gig: Online Personal Trainer Sport: CrossFit

Social Media Maven: Once she sculpted a fit You may recognize this Cross- body, Kyra hit the stage for Fit athlete if you’re an avid a bikini competition—but it follower of women in fitness wasn’t enough to scratch her on social media. Since 2011, competitive itch. “All I wanted Kyra Williams has been the to do was go back stage, kick driving force behind TheGe- off my heels and squat,” she tInShapeGirl.com, a blog she says, “so I tried CrossFit.” started as an outlet for sharing It was a smart move. “With her personal transformation, no athletic background what- nutritional advice, recipes, soever, at 33 years old I am videos and virtual training. currently in the top 6 percent “Long story short, I lost 25 of females all over the world in pounds and got so into fitness the CrossFit Open,” she says, and healthy nutrition I knew adding that she recently com- I had to share this secret with pleted 68 unassisted chest-to- the world,” she says. bar pull ups in nine minutes.

Share your competitive spirit Do you want with STRONG Fitness Magazine. Submit your stories and photos to to be the [email protected] next Woman and you could be featured in an upcoming issue as one of the next to Watch? Women to Watch.

Harriet Davis Age: 43 Location: Charlotte, NC Gig: Physician Sport: Bikini Athlete Vegan Dynamo: Harriet is I graced the stage feeling what you might call the total confident,” she says. package: brains, brawn and, Her continued dedication at 43, proof that age is just has paid off, earning her some a number when it comes to impressive rankings, includ- achieving your goals. ing third place in Masters Bi- When this physician of kini 35+ and seventh place in family and sports medicine Open Bikini. Her mind is set isn’t caring for patients, she’s on her ultimate goal: to earn staying in impeccable shape an IFBB Pro card and become with weight training and a a recognized fitness personal- plant-based diet. With the ity. “Today, I’m stronger and help of a trainer and vegan leaner than I have ever been nutritionist, she successfully in the past,” says Harriet. “It trained to compete in the NPC feels absolutely amazing to in the Bikini category. “After be in the best shape of my life six months of intense training and over 40-years old.”

September/October 2014 | strongfitnessmag.com 91 Follow us @LoriHarder Event Listings

Hotthis month! Joe Weider’s Olympia Weekend Ms. Olympia, Fitness Olympia, Women’s Mud, Trail & Bikini Olympia & Bodybuilding YOGA Obstacle Races Women’s Physique UFE Havoc I AM Yoga, New England Figure, Fitness, Fitness Model, Art & Music Festival Rugged Maniac September 18-21 Bodybuilding & Bikini Model September 12-14 5K + 25 Obstacles September 13 Tulsa, OK September 27 Las Vegas, NV Clinton Twp., MI iamyogafestival.com Southwick, MA MrOlympia.com Ufeshows.com Ruggedmaniac.com Yoga Journal Live INBF NaturalMania November 13-17 Gritty Goddess Hollywood, FL Marking its 50th anniversary, the Olympia Naturals (women only) Yjevents.com weekend is one of the most anticipated Fitness, Bikini, Physique, Model 5K + Obstacles sports, fitness and bodybuilding shows of September 20 October 11 Take It to the Mat Yoga Galveston, TX the year. With over 50,000 expo attendees New York, NY Worldnaturalbb.com Marathon & Fundraiser Grittygoddess.com and thousands of athletes flexing, flipping November 2 and gritting on stage, this show never fails INBA Sin City Toronto, ON Terrain Tucson Mud Run to deliver the world’s best physiques. It’s Natural Championships takeittothemat.com 5K, 10K & 20K + Obstacles where names are made, titles are lost and Fitness, Figure, Bikini, October 4 won and careers are catapulted. Some of Physique, Model Marathons Tucson, AZ the highlight events for fitness enthusiasts September 26-27 terrainracing.com include the Mr. Olympia, Ms. Olympia, Las Vegas, NV Ventura Marathon, Bikini, Fitness, Figure, Physique, Powerlifting, Naturalbodybuilding.com Half & 5K Tough Mudder September 7 8-12 Miles + Obstacles and Olympic Lifting competitions. Ventura, CA Some notable past competitors that have IDFA Eastern Canada September 13 & 14 Classic Venturamarathon.com Copley, WA taken the Olympia stage include Arnold Fitness, Figure, Bikini November 8 Schwarzenegger—who stormed on the Oregon Marathon Kissimmee, FL October 4 scene in the 1970’s to Montreal, QC & Half Toughmudder.com beat champion Sergio Idfa.ca September 13 Oliva—Lou Ferrigno, Mt Angel, OR CROSSFIT Rachel McLish, Phil NPC Texas State Theoregonmarathon.com Naturals WODtoberfest 3 Heath, Iris Kyle, Erin Lakefront Marathon Stern and Nicole Fitness, Figure, Bikini, Model Men/Women/Men Masters 40+, October 5 Women Masters 40+ Wilkins-Lee, just to November 1 Milwaukee, WI Austin, TX September 13 name a few. milwaukeelakefront Pismo Beach CA Texasstatenaturals.com marathon.org Wodtoberfest.com Bank of America World War Fit Chicago Marathon RX Men & Women, October 12 Scaled Men & Women Chicago, IL October 4 Chicagomarathon.com Austin, TX uceta SFM B Worldwarfit.com aul P Want us to include your Ottawa Fall Colors event in our listings? Marathon, Half, 10K, 5K, FN Box Battles:

hoto by Email info to submissions

P 3K & 1K Sink or Swim @strongfitnessmag.com October 12 Team RX, Scaled, Masters tage S Ottawa, ON & Corporate

ds Somersault.ca

n October 11-12 Marco Island, FL TCS New York City Fnboxbattles.com Follow us Marathon @LoriHarder November 2 Witch City Throwdown

s photo by isaac hi New York City, NY

n RX & Scaled, Male & Female Nicole Wilkins, Ingnycmarathon.com October 28 3X IFBB Figure Salem, MA

Nicole Wilki Olympia Champion Rxcompetitions.com

September/October 2014 | strongfitnessmag.com 93 STRONGCAMP toronto, Canada Captured WITH JESSIE HILGENBERG Photography by Paul Buceta and dave laus

94 strongfitnessmag.com | September/October 2014 Our favorite highlights and behind-the-scenes moments from STRONGCAMP Toronto.

SFM

Find out when we’ll be hitting your hometown at strong-camp.com

September/October 2014 | strongfitnessmag.com 95 STRONGCAMP Minneapolis, MN a ucet B hy Paul Paul hy p Photogra

96 strongfitnessmag.com | September/October 2014 September/October 2014 | strongfitnessmag.com 97 The fit List Weight Room Survival The best hacks, trends and tips for gym junkies.

1. Prep a snack. Studies show that it’s ideal to consume some protein within 30 minutes following a workout. At least Trends we’re loving… throw a scoop of pro-powder and an apple in your bag to Ripped T’s and sweatpants restore vital nutrients. Female powerlifters 2. Get rid of protein shaker smells for good. Focus on injury recovery and prevention Fill your shaker with warm water and 2-3 tsp of baking soda. Increased awareness of the mind-body connection Shake, then let sit overnight. Dump mixture, then wash with a American Ninja Warrior bit of soap and rinse well. 3. When you forget your headphones… Don’t bail on your workout because you have no music. Use this time to gym trends we’re so over practice strengthening your mind-muscle connection: Close Wedge Face Yoga. your eyes and visualize the exercise before even picking up the High Tops. Facial contractions called, weight. Tune out the rest of the world. When you’re ready to lift, They were cute for about five “Temple Dancer”, “Surprise Me”, really focus on the working muscle as you rep it out, slowly. 4minutes, and we loved them “Baby Bird” and “Smiling Fish” may help promote the health of 4. Beat the common cold. The weight room is crawling for their 90-esque flair, but it’s time to move on. facial skin and stress relief but with germs. Always wipe down equipment before using it, we’d rather just laugh for realsies. sanitize your hands post-workout, and wash your gym clothes, shoes and bag frequently. Gym Selfies. Full-Body 5. Pack the night before. Save time and prevent forgot- We sorta understand Leotards.

TOP 5 GYM HACKS TOP 5 GYM ten headphones and socks by using our “Gym Bag Checklist”. their purpose… but ain’t Go ahead and show off your nobody got time for that. slammin’ body, but we just can’t take your deadlifts seriously in those things. 3 Most Effective Minimalist Equipment WE ASKED Which of these 1. Stability Ball gym sins ticks you Almost anything you can off the most? do on a bench, you can do on a ball, but with the

you oo Gossip girls and Chatty Cathys added benefit of firing k up stabilizers and core 27% Being interrupted com/not . muscles. in the middle of a set k

% stoc 2. Wrist Straps 30 23% Sweat on the machines 11% Weights left on the floor hutter These things give you the S

9% Plates left on the leg press hic confidence in your grip to p

go a little heavier, or eek ogra nf out an extra rep. Plus, I a a

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3. Kettlebell Checklist aul ag P ag

• Lifting gloves, straps or grips B

Take a class to get to ym • Extra hair ties and laces G know how to use ‘em, • Deodorant and toiletries then unleash their awe- • Supplements (BCAAs, etc) some power to take your • Protein powder and shaker Kettlebell and Kettlebell fitness through the roof. • Music and headphones • Training journal 98 strongfitnessmag.com | September/October 2014 ADVANCED ENGINEERED NUTRITION

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