STR+ ONG Sexy
Fierce The 6-Week Routine For A Badass Upper Body
THE MUSCLEBUILDING
Trick You Haven't Tried MAY/JUNE 2018
$6.99
STRONGFITNESSMAG.COM
FITNESS MAGAZINE
SEE YA, TREADMILL
Hello, Trail Running!
Brooke Ence "I would so much rather stand out than fit in."
How To Deal With Your
Anxiety
DISPLAY UNTIL JULY 3 2018
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CONTENTS MAY / JUNE
COVER STORIES
32
BROOKE ENCE
The CrossFit athlete opens up about being a fit woman in Hollywood.
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SEE YA, TREADMILL Get outside! The surprising benefits of taking your run from the pavement to the trails.
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HOW TO DEAL WITH YOUR ANXIETY Our report on the many forms anxiety can take, and what you can do about it.
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SEXY & FIERCE
Part Two of our Total Body Series! Build a wicked chest, core, and quads to complement your powerful posterior.
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HOLD IT RIGHT THERE
The muscle-building trick you haven’t tried.
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pg 38
IN EVERY ISSUE 6 ADVISORY BOARD
Our panel of esteemed experts share some helpful advice.
8 CONTRIBUTORS
Meet a few of the faces behind this issue’s stories and images.
10 GETTING SOCIAL
A snapshot of you, our readers, living your strongest lives.
12 EDITOR’S NOTE
Editor-in-Chief Kirstyn Brown shares what’s on her mind.
13 ON OUR RADAR
pg 54
MOTIVATION 26 Pro-Files
We chat with weight lifter and American recordholder Jenny Arthur.
68 Get Inspired
TRAINING
NUTRITION
One hundred pounds and nine inches of skin later, Kari Leonard advocates calling your own shots.
23 Trainer Talk
30 Eat Something New
70 Women to Watch
24 The Quickie
PLUS: Try our sneaky
Our columnist tells you exactly how to hit those PRs you’ve been lusting after.
A 26-minute, full-body workout that includes cardio intervals? Yeah, we did.
27 Get into Gear
Diamonds are a girl’s best friend? Maybe if they’re on a fitness tracker.
34 Raw Power
Our cover athlete combines some of her favorite moves in this challenging WOD.
Damn, that’s fresh! Learn about the minty herb that takes over your garden each year.
salad recipe that eats like a rice bowl.
Upcoming events to get your motivation revving.
17 THE CIRCUIT
Useful news, tips and facts from the health and fitness world.
28 LIPSTICK & LEGGINGS Our style editor gives you a glimpse at the stuff she’s loving now.
Three real women we couldn’t help but notice.
72 We Tried It
We taste test the mealdelivery service designed for athletes, Trifecta.
38 Nice Catch!
If you’re a little squirmy about seafood, we’re casting you a line with these five easy recipes.
60 Skipping Meals
Find out if this health craze is worth missing a meal for.
ON THE COVER COVER ATHLETE BROOKE ENCE PHOTOGRAPHY BRIAN REILLY HAIR & MAKEUP KAREN PANG LOCATION PHAROS ATHLETIC CLUB
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GET STRONGER @ strongfitnessmag.com
One-on-One with
Brooke Ence PHOTO BRIAN REILLY SUPERWOMAN ILLO SHUTTERSTOCK.COM/ARAK RATTANAWIJITTAKORN
Read Brooke’s profile on page 32 then go to strongfitnessmag.com to get the full interview!
Check out behind-the-scenes + images from her cover shoot in L.A.
MORE
Stories Online... RAISE A GLASS… OR NOT
Do you drink too much? What the latest research says about your booze habits.
GET SUPER STRONG
WHICH WHEY TO GO?
We dare you to try this strength-building technique.
WE GOT NEW RULES
Four protein powders face off to determine which is right for you.
The six things you should never do before a workout.
TAG US!
Want to see yourself on the STRONG Instagram page? Tag @strongfitnessmag in your #mystrongmoment, #transformationtuesday, #flexfriday, and any other posts, and we might share it on our page!
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THE STRONG FITNESS MAGAZINE
TRANSFORMATION e
g n e  Cha
A 12-WEEK CHALLENGE TO HELP YOU GET STRONG IN MIND & BODY.
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Advisory Board FITNESS Gina Tacconi-Moore, BLA, LMT, CFL1 Founder and owner of CrossFit Lowell and The Treatment Room, Lowell MA; licensed massage therapist and full body certified in Active Release Techniques
Cathy Savage Should you take a sick day from the gym?
Competition prep coach; owner of Cathy Savage Fitness, online nutrition and training program; founder of Camp Savage
Amanda Kotel, B.Sc Exercise Science, FMS, RTS 1,2,3 Online Fitness and Nutrition Lifestyle Coach
Christmas Abbott, CF-L1, USAW-L1, ACE CPT
MIKE T. NELSON, PhD Exercise Physiology, Certified Strength & Conditioning Specialist
You Asked: “Is it okay to train when I’m sick?” Deciding whether or not to exercise when you’re under the weather really depends on how sick you are. Obviously, if you have a very high fever, vomiting, or can’t breathe, stay the heck out of the gym and go see your doc—that’s just common sense. Otherwise, ask yourself, “Do I honestly feel like training?” If the answer is yes, do 50 percent less volume than usual (i.e. lighter weights, fewer exercises, and maybe skip the high-intensity interval training). See how you feel the next day and go from there. If you want to get more technical, test your heart rate variability (some fitness trackers and apps do this). HRV measures the variations between heartbeats—an indication of the amount of stress on your nervous system. If your HRV is low (a sign of high sympathetic stress) lay low, sleep a ton, and do a bit of walking. Your body is stressed and going to the gym will only delay your recovery. MIKE’S ADVICE: If HRV is normal, exercise at about 50 percent less volume than usual, then check if HRV drops the next day. If so, wait an extra 1-3 days before training again.
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Raleigh-based owner & head coach of CrossFit Invoke; CFHQ Seminar Staff; professional athlete; speaker; author of the national best seller The Badass Body Diet.
Mike T. Nelson, PhD, MSME, CSCS Adjunct professor and member of the American College of Sports Medicine; PhD Exercise Physiology and MS Mechanical Engineering (Biomechanics) Ashley Conrad World-renowned fitness, nutrition and lifestyle expert; celebrity trainer; founder & CEO of Clutch Bodyshop training club, Los Angeles, CA
HEALTH Aric Sudicky, MD Health, fitness and nutrition expert; published writer and fitness model; University of Calgary, Faculty of Medicine
Joelene Huber, MSc(A), PhD, MD Pediatrician; staff physician, St. Michael’s Hospital Toronto; assistant professor, Faculty of Medicine at the University of Toronto; founder of uberhealthykids.com
Michael Hart, BSc, MD, CCFP Family physician; cannabinoid medicine; nutritionist; head physician at Kilworth Medical Clinic, London, ON
NUTRITION Emily Satrazemis, RD, CSSD Sports dietitian; nutrition consultant; Nutrition Communications Manager, Sacramento, CA
Jenn Pike, RHN Holistic nutritionist; bestselling author of The Simplicity Project: A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever!
Marc Bubbs, ND, CISSN, CSCS Toronto-based doctor of naturopathic medicine; sport nutrition lead for Canada Basketball; strength coach; speaker; author of The Paleo Project.
Camille Brown, CPT, CrossFit 1, USAW
SPORTS MEDICINE
Former NCAA Division 1 Athlete; Strength and Conditioning Coach & Personal Trainer; Olympic Weightlifting National Athlete; Founder of the Cahira organization
Jen Esquer, PT, DPT
MIND & BODY Linda Malone, BSc, E-RYT 500 Founder and director, Iam Yoga Inc., Toronto; founder of The Blu Matter Project
Lori Harder Transformational speaker/ coach, author, fitness expert, and cover model; Podcast host of Earn Your Happy; Creator of The Bliss Project
Doctor of physical therapy, Los Angeles, CA
James Ho, DC, BHSc Chiropractor, Athlete’s Care Sports Medicine Centres, Toronto; active release techniques provider; consultant to recreational and professional athletes
PHOTO ISTOCK.COM/ HOOZONE
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Expert Advice
SUPPLEMENTS Kamal Patel, MPH, MBA, PhD Director at Examine.com, a leading online resource for nutrition and supplement study analysis. May/June 2018
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THE BEST DESERVES ONLY THE
BEST! JENNIFER NICOLE LEE
is a Master Trainer, Best-Selling Author, & Transformational Super Coach with over 15 years of experience who is ready to help you ACHIEVE YOUR WELLNESS GOALS!
Call 855-446-1846 for more info & Text JOLTOFJNL to 39970 for VIP offers. For all of your fitness & diet needs visit www.JenniferNicoleLee.com & www.MealsByJNL.com & get started today! 03 Mar-18_JNLAd-r1.indd 1
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Contributors These shrimp kebabs are a healthy crowd pleaser at any barbecue.
COVER & “RAW POWER,” pg 34
MEGHAN BURROWS BSC, PTS, RTS “OFF-ROAD ENDORPHINS,” pg 44
JAHLA SEPPANEN SPORTS & FITNESS WRITER “SKIPPING MEALS,” pg 60
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Meghan began blogging and writing while obtaining her BSc in Biology and post-graduate diploma in Recreation Therapy. She is known for her work with the Canadian Mental Health Association, and most recently, implementing a movement-based mental health initiative with Vancouver Coastal Health. Meghan resides in Vancouver, BC and is currently competing with the BCPA as a 72 kg powerlifter.
Jahla was born and raised in the desert of Madrid, New Mexico. After earning her B.A. in Writing in New York, she moved to Denver where she currently works as a sports and fitness writer and editor. Her work appears in SportsOneSource. com’s SGB Magazine, The Sportster, and other various publications. Her vices include long runs, tequila with mango juice, Vinyasa, and 007 films.
CASSY JOY GARCIA, NC,
CREATOR OF FEDANDFIT.COM
“Nice Catch!” pg 38 Food blogger and nutrition coach Cassy has been experimenting in the kitchen since she was barely able to see over the counter. As soon as she was old enough to babysit her two younger sisters, she was busy getting creative with cooking, perfecting chicken Alfredo when she was just 13. Today, the founder of FedAndFit.com—a brand that has expanded to include more than 500 healthy recipes, a book, an online coaching program, and a podcast—is still cooking up a storm, and changing lives along the way. “The purpose of my blog is to inspire healthy transformations.” For this issue, we borrowed five simple seafood recipes from Cassy, a genre of cuisine she admits some people are intimidated by. “Once you get the hang of it though, seafood becomes one of the easiest meals you can prepare for your family,” she says. “My advice is simple: start good, end good. When you start with quality seafood, the end product will be quality as well.”
SHRIMP PHOTO CASSY JOY GARCIA
BRIAN REILLY PHOTOGRAPHER, WEST STUDIO
Throughout his career, Canadian photographer Brian Reilly has connected the globe with his images. His eye for light and love for people are evident in his travel, wedding, and fitness photography. Brian loves the excitement of not knowing what’s next for his photography career—as long as he has his son Chase, and maybe a couple glasses of Cabernet, Brian is happy to keep adventuring with his lenses. This is Brian’s second cover for STRONG.
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Getting Social
Tag us, tweet us, follow us @STRONGFitnessMag
THE INBOX Alison, via email
4200+
I'm loving the "Back in Business" workout program from the Mar/Apr issue! It's been really exciting to add to my routine. It's challenging, and I feel like I'm getting stronger already. I look forward to it every week!
’s
@
You loved this transformation!
@mottomuscle Shout out to the ladies of the 40’s!! I feel stronger at 42 than my 20’s.
This month's most popular workout at strongfitnessmag.com! Get boulder shoulders with Amy Jo's Shoulder Sculpting Routine.
@cobbfit Fit-inspiring! Love it. Lovely. Keep it going. I love this shout out! @becksg3 That’s what I call inspiring!!! Nice work.
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@samknitter
Our vegan fans were all over this meatless pasta. Thanks for sharing!
May/June 2018
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#
mystrongmoment
Thank you for inspiring us with your fiercest moments in health and fitness. You are proof that our readers are STRONG. Keep posting your pics with the hashtag #mystrongmoment.
@hatekayfit
@iron_nation_queen @ktvz_fit @livewell44 Photo by Ellery Photos
OUR FAVORITE MOMENT Jennifer Gregoretti 46, MADISON, CT
@goshawgo & @fitfabelle @meretherunner14
@sheloves2runandlift
After turning 40 and going through a divorce, Jennifer was looking for a change. A marathon runner for 13 years, she sought out a new physical challenge and discovered CrossFit. Four years later, this mom of two is still hooked on the sport. “Becoming physically strong has helped me become mentally strong, which has been life changing,” says Jennifer. “CrossFit has made me a better person inside and out!” In March of this year, Jennifer posted this photo from her first competition at Ocean State CrossFit in Rhode Island. “This was my strong moment because I was going to lift that weight even if it took everything I had,” she says. “You can tell by my face I'm giving 100 percent and that's what life’s all about!”
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Editor’s Note
This Is Us
I’m just going to come out and say it: I’m obsessed with this show. Anyone reading this who tunes in every Tuesday for a good cathartic cry will know what I’m talking about. (Those of you who don’t, I’m sorry that this intro didn’t land for you, but try to stay with me. Also: go watch the show.) I don’t think it’s a secret that the reason This Is Us has resonated with millions of viewers on such a visceral level is because we see a bit of ourselves in the characters. We feel their pain, understand their problems, and cheer for their victories. Their stories are our stories. Relatability is a powerful thing. In these times when we’re inundated with the seemingly perfect, filtered lives on our social media feeds, or feel our voices go unheard in this tumultuous political climate, we all just want to know there’s someone out there who gets it. As we create each issue, it is my ultimate goal that STRONG becomes that for you; that as you flip through the pages, you discover a voice or an image with which you can identify. It’s why we use both professional fitness models and “real” women in our training features. It’s why we do minimal photoshopping to our images. And it’s why many of our cover athletes have made it to our front page not just based on how they look, but because they have a story to share that connects us all. This issue’s cover athlete, Brooke Ence, is certainly no exception. Most of us look at her and think we have nothing in common with this genetically gifted goddess with superhuman strength (I know I’m guilty as charged). But when we spoke, I learned she has struggled with insecurities about her body her entire life. “From a very young age I was insecure about how I looked, thinking that I didn’t look feminine,” she said. “I was very insecure about the size of my biceps. I got teased a lot.” Okay, maybe we don’t all know what it’s like to have amazingly muscular biceps, but as women, most of us know the feeling of being uncomfortable in our skin. What I love about Brooke’s vulnerability is that it makes her far more inspiring than some filtered, flawless model ever could be. Instead of thinking, “I’ll never be able to be like her, so why try?” her story makes us say, “Okay, she did it, and so can I.” (That story, by the way, is on page 32.) Perfection isn’t just unrelatable, it’s impossible. And I’m a firm believer that while a fitness magazine can be aspirational, it shouldn’t be unattainable. So remember that we’re here to help motivate you, empower you, and give you the tools to achieve your goals, because we have ‘em too. We’re all in this together. This is us.
Get to know our raw and beautiful cover athlete Brooke Ence in her profile on page 32! STAY STRONG, KIRSTYN BROWN EDITOR-IN-CHIEF
Speaking of connecting, I want to hear from you! Drop me a line at kbrown@strongfitnessmag.com.
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May/June 2018
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PRESIDENT Kim Gunther EDITOR-IN-CHIEF Kirstyn Brown CREATIVE DIRECTOR Erin Lutz SENIOR DESIGNERS Andreia Pereira, Jacqueline Hornyak ASSISTANT EDITOR/COPY EDITOR Chelsea Clarke
ON OUR RADAR
CHIEF PHOTOGRAPHER Paul Buceta
Suns Out, Guns Out
Get pumped up to strip down with these summer season kick offs.
MAY 19-20 Strong Start
Boost your motivation and self-confidence at STRONGCAMP in Putnam County, NY. Group workouts, inspiring seminars, nutrition talks, and killer swag are just a few of the highlights.
JUNE 2-3
DIRECTOR OF CONSUMER MARKETING Kevin Greene kgreene@strongfitnessmag.com DIRECTOR OF SPECIAL EVENTS Chelsea Clarke cclarke@strongfitnessmag.com
Customer Service help@strongfitnessmag.com USA 323-206-5026 Canada 647-797-3886 LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
T.O. Takeover
STRONGCAMP PHOTOS BY PAUL BUCETA OTHER PHOTOS FACEBOOK.COM/TORONTOPROSUPERSHOW, THEFITEXPO.COM, SPARTAN.COM, FACEBOOK.COM/RUNLIKEADIVA
Fitness icons and competitors take over the Six at the Toronto Pro Supershow. Check out new products, demos, and samples at the expo, then watch the best bodies in the biz as they take the stage.
JUNE 9-10 Fitness Fix
Contributors
Elisabeth Akinwale, Paul Buceta, Meghan Burrows, Chelsea Clarke, Blake Cortes, Rachel Debling, Andrea Falcone, Cassy Joy Garcia, Monica Kalra, Peter Lueders, Mike T. Nelson, Amy Jo Palmquest, Karen Pang, James Patrick, Sarah Phillips, Michelle Rabin, Brian Reilly, Drew Scott, Jahla Seppanen, Marta Ustyanich.
America’s most popular traveling health and fitness event, The FitExpo, hits Chicago, IL for a weekend packed with events and competition. The massive expo floor includes 200 booths featuring industry leaders and athletes.
Special Thanks
JUNE 23
Distribution
Fun in the Mud Get dirty with your fit friends in the Spartan Race Boise Sprint in Payette, ID. Named the Best Series for Beginners by Mud Run Guide, the Sprint is a 5K course dotted with 20+ obstacles including mud, fire, and barbed wire.
JUNE 24
Who Run the World? Join hundreds of fierce females (many wearing tutus) in the Divas Half Marathon in Calgary, Canada. This women’s-only race follows a picturesque course with fundraising proceeds going to Rethink Breast Cancer.
Amanda Nicole Artistry; Amber Blom; Glory Gains Gym, Scottsdale, AZ; Nicole Matthews; Pharos Athletic Club, Los Angeles, CA.
Printing
Disticor Magazine Distribution Services Office 905-619-6565
TC Imprimeries Transcontinental 1603 Boul. Montarville Boucherville, Québec J4B 5Y2 Printed in Canada
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise.
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PURE ADRENALINE PHOTO BY JAMES PATRICK
“The first step to getting somewhere is to decide that you are not going to stay where you are.”
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MODEL ASHLEY KING
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USEFUL NEWS, TIPS AND FACTS FROM THE HEALTH AND FITNESS WORLD.
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Pump Up the Jams There’s nothing like finding the perfect gym playlist to get you pumped for your workout, but new research from the American College of Cardiology says your tunes can actually help you score a better burn. In a cardiac stress test which included running steep inclines on a treadmill, participants, who were mostly females, were either given upbeat music to listen to, or nothing at all. No surprise here: the group given beats lasted an average of a full minute longer in their tests than the group running to silence. (Thinking one minute is peanuts? Go run up a steep hill and get back to us.) Researchers noted that the results backed their theory that upbeat music encourages exercisers to work out longer and stick with their exercise programs.
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YOUNG AT HEART
Staying active now will keep your body youthful as you age.
Take the Stairs
Going up? A recent article published in Scientific Reports may make you rethink ever taking another elevator—particularly if you’re postmenopausal. The article looked at results from a study involving postmenopausal women who climbed 192 steps 2-5 times a day four days a week and found stair climbing increased leg strength and decreased blood pressure. These findings may be helpful in preventing some health risks that come with menopause such as hypertension and loss of muscle mass.
THE DOWNSIDE OF FITSPO?
The Fountain of Youth may only exist in fables, but UK researchers have determined exercise may be the next best thing for keeping the body young and healthy. The study, published in the journal Aging Cell, compared a group of amateur cyclists ages 55-79 who had been active most of their lives to a group of the same age and a group of healthy young adults ages 20-36, both of whom did not regularly exercise. After conducting a series of laboratory tests, the study 18
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showed the group of cyclists had not experienced a loss of muscle mass or strength with age, nor did they experience an increase in body fat and cholesterol levels. And get this: even their immune systems had stayed strong in the aging process, resembling that of a younger person. So for the sake of your future self, get out and move! Already in your golden years? Regular activity will still make a difference to your health—it’s never too late to make fitness a part of your lifestyle.
MAIN PHOTO PAUL BUCETA STAIRS ILLO SHUTTERSTOCK.COM/BUS109 AIR PLANE ILLO SHUTTERSTOCK.COM/KURDANFELL
Future You Says Thanks
Results of a survey conducted by Texas State University suggests it may be time to unfollow a few fitness influencers. Of the 230 social media users surveyed, those who had tons of gym selfies and training updates pop up on their timelines were more likely to stress about their own weight than those who didn’t follow many fitness pages.
FAST FIX! Hotel Room Workout
Away from home—and your normal gym routine? We got you. Perform 3-4 rounds. Subtract 5 burpees from each round.
20 Push-Ups 20 Bodyweight Squats 20 Alternating Lunges 20 Burpees May/June 2018
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CIRCUIT
Go with Your Gut
MILK BOTTLE PHOTO PAUL BUCETA TURF PHOTO SHUTTERSTOCK.COM/DELTAH SAUERKRAUT PHOTO SHUTTERSTOCK.COM/LOUELLA938 KEFIR PHOTO SHUTTERSTOCK.COM/DUSAN ZIDAR KOMBUCHA PHOTO SHUTTERSTOCK.COM/MARIYANA M YOGURT PHOTO SHUTTERSTOCK.COM/ANGELO GILARDELLI TAMARI PHOTO SHUTTERSTOCK.COM/WITTY FOOD PICKLES PHOTO SHUTTERSTOCK.COM/COPRID
Get more of these fermented foods daily to increase healthy gut bacteria: 1
Raw Sauerkraut
2
Kefir
3
Kombucha
4
Unpasteurized Yogurt
5
Tamari (wheat-free soy sauce)
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Raw Pickles
Got Grass?
Attention milk drinkers: next time you’re running to the store to grab a carton of moo juice, you may want to fork out the extra bucks for dairy from organic-fed cows. Researchers out of the University of Minnesota found dairy cows that forage on 100 percent organic grass and legumes produced milk higher in heart-healthy fatty acids omega-3 and CLA than cattle fed a conventional diet including processed grains. Look for labels that say “grass-fed” or “grass-milk” to make sure you’re getting the good stuff.
23% MILK FROM ORGANIC GRASS-FED COWS PROVIDES THIS MUCH OF YOUR DAILY VALUE OF VITAMIN B12 PER 4-OZ SERVING.
THE BEST DIET FOR YOUR HEART IS…. Your vegetarian diet is just as heart healthy as the Mediterranean Diet—as long as you’re still consuming eggs and dairy. New research from the American Heart Association suggests an ovolacto vegetarian diet could be equally as effective as the famous Med Diet in reducing risks of cardiovascular disease. The study also found both diets resulted in fat loss and improved body composition after three months. The main differences? The veggie diet was more effective at lowering LDL cholesterol, while the Mediterranean diet showed a greater decrease in triglycerides.
FAST FACT:
Following a healthy diet rich in vegetables and fruit will not offset the negative effects of eating too much salt on blood pressure, according to a recent UK study published in Hypertension.
HOLY COW! It may be time to put your conventional dairy out to pasture.
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DID YOU KNOW?
IF YOU’VE HAD AT LEAST THIS MANY SUNBURNS, YOUR RISK FOR MELANOMA IS DOUBLED, ACCORDING TO THE SKIN CANCER FOUNDATION.
Sun Screens Irritable bowel syndrome can cause more than just tummy troubles.
IBS and Heart Disease Suffer from irritable bowel syndrome? An article by Medical News Today says you may be at a higher risk for heart attacks. In data collected from more than 17.5 million people in the US, researchers found that those with IBS were twice as likely to have had a heart
attack than those without the disorder. What's more, women under 40 with IBS were at a higher risk than men of the same age. If you’re dealing with IBS, have a chat with your doc about how you can take preventative measures for your ticker.
twenty The average number of years alcohol disorders shorten life spans.
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MOCKTAILS FOR BRAIN HEALTH A study published in The Lancet Public Health journal determined that the most significant risk factor in developing dementia was related to heavy chronic drinking (approximately three standard drinks per day for a woman). Out of 57,000 cases of early-onset dementia in subjects under the age of 65, 57 percent had a connection to alcohol abuse.
Love to soak up the sun? Us too. Get UV-wise and play it safe with these helpful apps:
Wolfram Sun Exposure Reference App
Plug in your skin type, the SPF you’re wearing, and your location, and this app tells you exactly how long you should stay in the sun for.
Doctor Mole – Skin Cancer App
Is that normal? This app keeps track of border, color, and diameter of your moles so you can decide if it’s time to see your doctor.
TANtastic
We love this app’s timers for re-applying sunscreen or taking a break in some shade.
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HEART TRUTH
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Supplements
Fish Oil + Probiotic During Pregnancy
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Findings from a recent largescale research report are giving mothers-to-be something to consider. The analysis of over 400 studies involving more than 1.5 million people found women who took fish oil later in pregnancy
and during the first few months of breastfeeding lowered their child’s risk of developing an egg allergy by 30 percent. Moms who followed a similar protocol with a probiotic decreased their baby’s odds of eczema by 22 percent.
QUICK Myth Buster! Animal vs Soy Protein: which is better for bone health? The answer? According to a recent study in PLoS ONE, neither! Results from seven randomized control trials involving more than 600 peri- and post-menopausal women found neither protein source was more effective than the other in maintaining bone density.
CAFFEINE BOOST
Cyclists who consumed 5 mg per kg of bodyweight of caffeine prior to performance trials showed improved power output, muscle recruitment, and speed compared to those who were given a placebo.
Taking Vitamin D? You’ll Need This Too.
You already know that as a woman, you need plenty of vitamin D to maintain good health. But did you know supplementing with the sunshine vitamin is useless if you have low magnesium? According to a review published in the Journal of the American Osteopathic, our bodies cannot properly metabolize vitamin D without adequate levels of magnesium — a mineral in which 50 percent of Americans are deficient. That means that for potentially half of us, vitamin D is being stored and unused. The daily recommended dose of magnesium is about 320 mg for females. Make sure you’re getting enough by consuming plenty of green vegetables, bananas, nuts and seeds, oatmeal, rice, egg yolks, and mushrooms, and consider taking a daily supplement.
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the
CIRCUIT
Mind & Body
Lights Out (All of Them) Do you sleep with devices next to your bed? A study published in the American Journal of Epidemiology suggests you might be risking your mental health if you do. Researched to understand the connection between sleeping with even small amounts of light present and depression, participants kept sleep diaries and were monitored over the course of two years. Those sleeping with as little light as the equivalent of a single lit candle in the room were much more likely to experience depressive symptoms than those who slept in complete darkness. Researchers say light exposure is probably not the only reason for these findings, but they did note psychological changes can occur when the body’s internal clock is disturbed by the presence of light during sleep hours.
The thyroid, a small gland in your throat, secretes hormones that influence metabolism, body temperature, and growth. Keep yours healthy with these yoga poses: BRIDGE POSE
TWO-SECOND STUDY
Dinner-goers who kept their phones on the table during mealtime were more distracted and less socially engaged.
Source: Journal of Experimental Social Psychology
Waist-to-Anxiety Ratio BOAT POSE
COBRA POSE 22
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Hold each pose for 3-5 breaths.
You know stress-eating can affect your waistline, but this study wanted to determine if your waistline can affect your stress. In a study published in Menopause, researchers set a guideline that a participant was considered obese if her waist measured
more than half her height. In their findings, women in the middle and upper thirds of waist-to-height ratios were much more likely to experience anxiety, and those in the upper third had a good chance of actually showing signs of anxiety.
MAIN IMAGE PAUL BUCETA YOGA PHOTOS CARLY LAVIGNE MEASURING TAPE PHOTO SHUTTERSTOCK.COM/PHOTOMEDIAGROUP
Yoga for Thyroid Health
Feeling a little anxious? Flip to page 48!
May/June 2018
2018-04-03 2:04 PM
Trainer Talk
Coach Elisabeth
Elisabeth Akinwale is a mother, athlete, and trainer based in Chicago, IL. Connect with her at @eakinwale.
How to Hit More PRs
Ready to hit your heaviest lifts? Follow these tips for improving your progress and achieving a new personal best.
PHOTO ALISON GAMBLE
I love the feeling of
hitting a new PR. Achieving a personal record (PR) is one of the most motivating and exciting parts of consistent training. Not only do PRs keep us fired up and focused, but they are also a measurable way to mark improvement without comparing yourself to anyone else. But whether you’re a recreational athlete or a serious competitor, many women want to know: how can I hit more PRs in my lifts? And while it does depend where you are in your journey (those who are newer to training may PR fairly regularly, while veteran lifters could go years between PRs), there are ways to ensure you continue to progress. Here, I provide you with the tools to help you on your way to achieving that next personal best.
Follow a Program Following a progressive program is key to increasing strength and in turn, hitting that next PR. I recommend
consulting a coach or trainer to help you develop a 6-12-week program that includes not only the primary lifts you want to improve, but appropriate accessory movements to build your strength. So for example, if you're focusing on a squat PR, your program should also include split squats and hip thrusts to increase strength in supporting muscles. Stick to your program and complete the full cycle before you re-test your max!
the bar—whatever helps you feel focused and confident going into the lift. Practice the same sequence each time in order to improve consistency on heavy lifts and PR attempts.
Have a Pre-Lift Ritual
Plan Your Attempt
When attempting a big lift, it’s common to anticipate the heaviness and suddenly change your approach, hesitate, or lose confidence. The key to not psyching yourself out is learning to channel your adrenaline and energy into productivity— having a consistent prelift ritual or routine is a fantastic way to do that. Your pre-lift ritual may be a specific breathing pattern, a quick visualization, a physical drill, or a choreographed approach to
Once you complete your training program, it’s time to put your work to the test! Plan your lift attempts or warm-up lifts in advance, decreasing the reps each set as you build in weight towards a PR lift. Here’s a sample warm-up sequence:
4 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 98% 1 rep @ 101% PR!
Consistency in Other Areas Working towards a PR takes commitment not only in your lifting program, but also outside the gym. Inadequate nutrition, rest, or recovery while asking your body to reach new physical benchmarks is like asking a car to drive on empty. Set yourself up for success with your lifestyle choices. Walk into each training session with the confidence of knowing you’ve given your body all it needs to excel. As you approach your new max, feel things out, listen to your body, and stay confident. A positive outlook and an empowered mindset will be essential to hitting those new PRs.
In Strength,
Elisabeth
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The Quickie 26-MINUTE WORKOUT
Burn on the
YOUR EXPERT: Amy Jo Palmquest, BSc Exercise Science and Nutrition, CPT; Owner of Transformation Fitness Studio in Olympia, WA
Bike Torch extra cals in less time with this cycling interval workout. Whether you’re stuck
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GOAL: Boost metabolism and fat burning, as well as build lean muscle in one time-saving routine. Why It Works: Combining resistance training exercises with sprint intervals encourages strength and muscle building while also improving cardiovascular endurance and maximizing calorie burn. Using all-out effort during the sprints boosts metabolism for hours following the workout.
Equipment: At least one set of dumbbells and a spin bike.
How to: Perform the strength exercises in Circuit A, then immediately jump on a spin bike and complete the intervals as prescribed. Repeat for a total of three rounds. Rest for two full minutes, then move on to Circuit B.
PHOTOS PAUL BUCETA MODEL SYBIL SOPHIA HAIR & MAKEUP MONICA KALRA WARDROBE VICTORIA'S SECRET SPORT
in a workout rut or you’re just the type of exerciser who craves variety, it’s always fun to mix things up now and then. The next time you’re looking for something different in the gym, whip out this speedy dumbbell routine with spin bike intervals. This routine maximizes efficiency by implementing cross-training benefits. The combination of cardio and strength is key to a super sweaty, fat scorching workout that also saves tons of time. By alternating between different muscle groups and exercises, the body can be taxed in a variety of ways to maximize calorie burn and muscle fatigue. It’s also the perfect way to take your body out of its comfort zone so it doesn’t get too used to the same routine week in and week out.
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CIRCUIT A Squat to Shoulder Press x 15 Alternating Reverse Lunge x 20 (total) Bent-Over Row x 15
Spin Intervals 30 sec seated sprint 10 sec recovery Repeat for two minutes then return to strength exercises. Complete three rounds.
CIRCUIT B Lying Chest Press x 15
Spin Intervals
Standing Triceps Extension x 15
30 sec standing heavy hill 10 sec recovery Repeat for two minutes then return to strength exercises.
Push-Up with Shoulder Tap x 10
A
Lying Chest Press Lie on your back on the floor and hold the weights out to your sides with arms bent to 90 degrees (A). Extend your arms and press the weights above your chest (B). Lower back down and repeat.
B
Standing Triceps Extension
Complete three rounds.
Stand holding one end of a dumbbell with both hands above your head (A). Bend your arms and lower the weight down behind your head (B). Extend your arms to return to the starting position and repeat.
Squat to Shoulder Press Stand holding dumbbells in front of your shoulders, palms facing in. Lower into a squat (A), then return to standing and extend your arms, pressing the weights overhead (B). Return to the starting position and repeat.
A
A
B
Push-Up with Shoulder Tap Begin in high plank position with feet set apart for balance (A). Perform a push-up (B) and touch one hand to
B
the opposite shoulder at the top of the movement (C). Repeat on the other side. Continue alternating for all reps.
Alternating Reverse Lunge Stand holding dumbbells down at your sides. Take a large step back with one foot and lower into a lunge. Bring the back
foot back to the starting position and repeat with the opposite leg. Continue alternating for all reps.
A
B
Bent-Over Row From standing, hinge forward from the hips and hold the weight straight down in front of you, palms facing (A). Bend your elbows and pull the weights up to your sides, squeezing your shoulder blades at the top (B). Lower back down and repeat.
To make this move harder, put your feet on a BOSU ball.
C
A
B
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Pro-Files
Raising the Bar How Olympian and American recordholder Jenny Arthur is spreading the gospel of weight lifting. WRITTEN BY CHELSEA CLARKE PHOTO BY PETER LueDERS
JENNY’S STATS In 2015, competitive
weightlifter Jenny Arthur competed in her fourth seniorlevel World Championships, earning one of the highest American rankings: a total of 244-kg in the 75 kg category, ultimately finishing in seventh place. But she wasn’t finished breaking records there. At the 2016 Olympic Games in Rio, Jenny surpassed the previous American recordholder for heaviest Snatch lift and maxed out at 107 kg. Now, with thousands of fans around the world, Jenny’s victories are promoting her sport as she works to qualify for the 2020 Olympic stage.
Road to the Olympics Jenny discovered weight lifting as a high school athlete looking to get stronger, joining the football team in the gym for training sessions before school. “I fell in love with weight
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lifting the first time I touched a barbell,” she says. Shifting her focus to competitive weightlifting in 2011, Jenny qualified for the Olympic Trials the following year. Wasting no time, she moved to Colorado Springs to work out at the Olympic Training Center, where she trained until she was ready to compete in the 2016 Rio Olympics. “I stayed very disciplined and did everything in my power to be ready for the next training session,” says Jenny. Placing sixth overall in Rio, Jenny crushed two Clean and Jerk attempts, but fell short in a 141 kg attempt that would have awarded her another record. Nonetheless, for Jenny, Rio was a dream come true: “There were times [in my career] that I didn’t think it would be possible, so everything about the
experience was incredible,” she says. Jenny is currently training full time for the 2020 Tokyo Games.
Yes, Coach! Jenny heads up an online coaching program for lifters around the world, and her clients have goals ranging from improving their technique to medalling at national events. “It’s my pleasure to share what I’ve learned over the years and give back to the sport that’s given me so much,” she says. Offline, Jenny runs her training facility in Colorado Springs where she coaches other lifters, a business she’s hoping to continue building. “Weight lifting is an awesome sport and more people are realizing this as time goes on. I want to inspire them—not just in weight lifting, but in life,” she says.
Age: 24 Height: 5’5’’ Hometown: Gainesville, GA Weight Division: 75 kg PRs: 107 kg Snatch; 138 kg Clean and Jerk
Honest Athlete For now, Jenny trains up to twice per day five days a week for the 2019 Pan Am Games. “Every session I try and improve to set myself up better in the long run.” As for fueling her frequent training sessions, Jenny doesn’t follow a strict diet—she’s more of a meat-and-potatoes girl. The 5’5” athlete eats when she’s hungry and stays conscious of the foods that make her feel good. “I love all meats and carbs,” she says. “I know how important vegetables are but I’m not the biggest fan—I don’t go crazy on kale.” May/June 2018
2018-04-04 3:42 PM
Gear Guide
ARM CANDY
These days, wearable fitness trackers offer so much more than step counting. Check out our picks for the most functional and stylish models on the market.
1
The Fitbit Versa let's you download your favorite fitness apps and music.
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1. Night Watch
The Misfit Shine 2’s reflective band reflects light even in dim conditions, making you a little safer during evening runs. It also comes in more than a dozen color combos, or you can customize your own! $80; misfit.com
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2. Know It All
Like most trackers, the TomTom Touch Cardio + Body Composition offers 24/7 activity tracking, links to social media, and receives notifications from your mobile. The difference? It also measures body fat and muscle mass. $129; tomtom.com
MODEL PHOTO COURTESY OF POLAR
3. Stylish Hybrid
The Garmin Vivomove HR looks like a high-end timepiece, but one tap of the touchscreen and it will show you your daily step count, calories burned, incoming texts, and even when your stress levels are high. $200; garmin.com
4. Low Maintenance
Don’t let the lightweight and minimalist design fool you. The Moov Now Motion Based Coach is rugged, waterproof, and has six-month battery life. $60; moov.cc
5 5. Goal Keeper
Set personalized daily goals and the Polar Loop 2 will keep you accountable by sending reminders and updates when it senses inactivity. Plus, its futuristic LED display is also waterproof. $70; polar.com
6. For the Girls
Just recently launched in April 2018, the FitBit Versa not only offers on-screen workouts, four-day battery life, and GPS connection, but now, it also has female health tracking for logging menstrual cycles and ovulation. $250; fitbit.com
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Lipstick & Leggings
STRONG Style Editor, Sarah Phillips
Take It Outside!
Reebok CrossFit Chase Shorty
This classic short is a fave of the pros for the shaped leg opening that offers full range of motion for squats and deadlifts, while still keeping coverage in check. $40; reebok.com
The temps are heating up, which means we can finally move our fitness out of the stuffy gym and into the sunshine. And while you’re switching up your workouts, you may also be looking to give your wardrobe a spring cleaning too. Sun protection, breathable fabrics, and lightweight layers are a must when making the transition from the gym floor to the park or pavement. Here’s a look at some of my favorite gear for both function and style this season.
4.
1.
5.
This lightweight hooded jacket is the perfect top layer for those brisk morning jogs. It’s also equipped with a ventilation feature in the back for staying cool when you start to sweat. $100; nike.com
2. Nike Metcon 4
6.
Superior support and traction for your indoor or outdoor workouts. This shoe is equally equipped for speed, grip, explosiveness, and stability. $130; nike.com
3. Oakley Frogskin Sunglasses 2.
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When it comes to spending serious time in the sun, quality eyewear is nonnegotiable! Protect your peepers in these stay-put shades with 80’s flare from my go-to sunglasses brand. $123; oakley.com
4. Lululemon Baller Hat
Prevent dehydration, heat exhaustion, and a nasty sunburn by keeping your face shaded from the sun. Plus, this neutral tone goes with my entire workout wardrobe. $38; lululemon.com
5. Stance Goals Crew Training Socks
This company knows socks! This funky pair reduces odorcausing bacteria and is built to regulate temperatures to keep your feet extra cool and dry during the sweatiest workouts. $16; stance.com
6. Sports Bra
Cute as can be and also incredibly functional. The crossback design keeps everything in place, even during burpees and stair sprints, while the mesh portion keeps you cool. $65; alala.com
SARAH PHILLIPS PHOTO SARAH MARCELLA CREATIVE
1. Nike Windrunner Jacket
3.
May/June 2018
2018-04-03 2:22 PM
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2018-04-05 10:18 AM
Eat Something New
Fresh Start
Kick off summer with the refreshing flavor and surprising benefits of mint. ARTICLE & RECIPE BY ANDREA FALCONE, RD, CERTIFIED FITNESS PROFESSIONAL
Fresh mint. You’ve seen it take over your garden or muddled in a mojito, but is it good for anything else? Heck yes! If you love cooking with fresh herbs, especially in the warmer months, then good news: mint can be used in dozens of your favorite healthy recipes—and it’s the most research-backed herb to date. Mint leaves are known for possessing oils that provide not only refreshing flavor but also also aid indigestion, headaches, congestion, and more. And since it’s so easy to grow at home, it’s worth getting familiar with this fresh ingredient. 30
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What Is It? Growing in moist soils throughout the world, mint, belonging to the genus Mentha, is comprised of approximately 13-18 different species, with peppermint being the most common type. Though all species exude their own characteristics based on where they are cultivated, you can consume fresh or dried mint in a number of cuisines such as salads, sauces, rubs and marinades, teas, desserts, and juices. It’s extremely easy to grow at home, but be forewarned: make sure to plant your mint in an isolated pot as
it can spread throughout your whole garden and yard! Mint, specifically peppermint, is also available in oil form at any health food store, which can be used topically or in teas and cooking.
Body Benefits Predominantly known to help with cases of indigestion and irritable bowel syndrome (IBS), scientific evidence shows peppermint can help with other ailments and your healthy lifestyle, too. Vitamin A (beta-carotene) is the most prominent derivative to highlight from a peppermint plant,
which is a fat-soluble vitamin and powerful antioxidant that has been shown to support healthy skin, vision, and immune function. Peppermint is famous for aiding nausea, bloating, or IBS by calming the muscles of the stomach and improving the flow of bile, which is needed to improve digestion. Supplemental research has indicated that peppermint can actually soothe inflammation in the gastrointestinal tract by activating an “anti-pain” channel in the colon. But what you may not know is that peppermint extract has
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gained huge popularity among those who exercise for its performance implications. Though few studies of relevant sample sizes have been completed, there is promising data to show how the use of peppermint oil has a short-term impact on blood flow and breath rates for the exertion of certain types of exercise, such as grip force, and vertical and long jumps. If using peppermint oil either topically or orally, always ensure it is 100 percent pure, so that you can be certain you are delivering the safest ingredients to your body.
Cauliflower Rice Salad with Fresh Mint & Berries Total Time: 45 Minutes Makes 8 servings 1 head cauliflower, cut into florets, washed and completely dried ½ cup packed fresh mint leaves, thinly sliced 1 cup blueberries, washed and dried 1 cup strawberries, chopped, washed and dried ½ cup pumpkin seeds FOR THE DRESSING 4 Tbsp extra virgin olive oil 2 shallots, peeled and finely chopped Salt and pepper to taste 1 Tbsp honey 1 lemon, zested ½ lemon, juiced 1 clove garlic, minced 1 Tbsp apple cider vinegar 1. Place the cauliflower florets into a food processor and pulse until it forms a rice-like consistency. You may need to complete this in batches depending on the size of your food processor. If you feel
there is still a lot of moisture in your cauliflower, place it on paper towels and ring out any excess moisture as this will impact the consistency of the finished product. 2. Transfer the riced cauliflower, mint, blueberries, and strawberries into a large bowl and gently toss. 3. To make the dressing, place 1 tablespoon of the olive oil in a small pan and heat over medium heat. Add the shallots, salt, and pepper, and sauté for 8-12 minutes, or until translucent. Decrease the heat if needed to prevent the shallots from burning. 4. Once cooked, turn the heat off, add the honey, and stir until completely dissolved. 5. Remove the pan from the heat and add the zest of one lemon, juice from half of the lemon, and garlic. Stir to combine. 6. Whisk in the remaining olive oil and vinegar. Pour all contents over top the cauliflower salad. Stir well to combine all ingredients. 7. Garnish with pumpkin seeds and extra fresh mint, and serve.
Nutrients per serving: Calories: 87, Fat: 1.5 g, Carbs: 18 g, Fiber: 4 g, Protein: 4 g
TRY IT!
Make your favorite foods a little minty with these easy tips and tricks.
JUICY BENEFITS
Add fresh mint leaves to your juicer along with apple, cucumber, kale, and lemon.
MEAT MARINADE
Purée into a pesto along with parmesan, garlic, salt, and pepper, and use as a rub on lamb or roast.
SUMMER SALADS
Toss chopped mint with fresh watermelon, cucumber, and feta. Or try the salad recipe featured here. PHOTO PAUL BUCETA FOOD STYLING MICHELLE RABIN
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COVER ATHLETE
From battling injuries to insecurities, Brooke Ence has proven she’s as strong as she looks. As she prepares to make her athletic comeback, the CrossFit competitor speaks up about body image, heartbreak, and being a fit woman in Hollywood.
R E A L- LI F E WARRIOR WRITTEN BY KIRSTYN BROWN, EDITOR-IN-CHIEF • PHOTOGRAPHY BY BRIAN REILLY OF WEST STUDIO
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2018-04-05 12:33 PM
HAIR/MAKEUP KAREN PANG
SHOT ON LOCATION AT PHAROS ATHLETIC CLUB, LOS ANGELES
In February 2017, as millions of CrossFitters around the world anxiously awaited the start of the annual CrossFit Open, Brooke Ence was driving herself to an appointment to have an MRI. A week later, she took to social media to officially announce her withdrawal from the competition due to a severely herniated disk injury that would require surgery. A fierce competitor and fan favorite, Brooke was devastated. “To say that I’m frustrated is a bit of an understatement; my heart is broken,” she said in a post on Instagram that garnered almost three thousand comments. But she knew it wasn’t the end—she vowed to be back the following year. And she kept her promise. After 11 months of recovery to repair spinal cord damage and rebuild her strength, Brooke returned to compete in the 2018 Open, qualifying for the West Coast Regionals taking place at the end of this month. If all goes according to plan, she’ll earn the chance to experience the Reebok CrossFit Games this August for the second time in her career.
Ballerina to Badass
Brooke burst onto the CrossFit scene in 2015 when the relatively unknown athlete took first place at the California Regionals, then placed 14th at the Games—an extremely high ranking for a rookie. But a career in athletics was never her original plan. A dancer and musical theater performer since age four, Brooke had big dreams: “I wanted to be on Broadway,” she says. “I wanted to dance for Mia Michaels and be in the movies.”
While studying as a modern dance major at the University of Utah, Brooke was invited to audition for Cirque du Soleil and took up CrossFit to learn skills like rope climbs and tricks on the rings in order to prepare. In the end she wasn’t cast in the show, but she stuck with CrossFit to stay in shape. In 2012, Brooke moved to Santa Cruz, CA with her then boyfriend (now husband), and while there, got certified as a CrossFit trainer, took a coaching job, and by 2013, made the decision to train as a CrossFit athlete full-time.
Worlds Collide
In 2015 as she prepared for her debut in the CrossFit Games, Brooke received an opportunity to read for a part in the upcoming Justice League film. With her impressive physique and background in theater, Brooke nailed the audition and was offered a part in Wonder Woman —a commitment that would require travelling to Europe to film her scenes. Brooke accepted the chance to experience her childhood dream; however, set life on Wonder Woman wasn’t what she had expected. “Nobody looked like me,” she says. “I was the weird one because I was into fitness and health. I just really stood out. I am very different from any girl you’ll see in Hollywood. Ever.” The experience conjured old insecurities about her naturally muscular physique, a body type she comes by honestly in a family of athletes. “From a very young age I was insecure about how I looked, thinking that I didn’t look feminine,” she says. “I was very insecure about the size of my biceps. I got teased a lot.”
California Regionals by only four points, a performance that received some negative comments on social media from people questioning her abilities. By this time, Brooke had built a large and loyal following of supporters, but the comments cut deep. “I dealt with imposter syndrome after that,” she says. “I had told myself my athletics, how I scored, or how I looked were the reasons people followed me. And that if I didn’t have them, then no one would give a shit.” Brooke worked hard to pull herself out of a dark place, talking with people she could trust, asking for advice, reading books, and meditating. Eventually, she started to see a secure and beautiful woman in the mirror again. “I made the choice to work hard to realize how wonderful I am.” Brooke’s big breakthrough moment happened last year when she posted a picture of herself to Instagram approximately one month postsurgery. “I thought I looked soft and I didn’t love it,” she says. “But I thought, I’m going to post this photo and I don’t care if people like it. That was me standing up for myself.”
Star on the Rise
Now, the 28-year-old is feeling more empowered and confident than ever. With nearly a million followers on Instagram alone, Brooke’s rawness on social media helps others dealing with similar issues. “I know that through my athletics and opening up about things I’ve experienced, I’ve been able to be a positive influence and help so many more people than if I were just in another movie.” Her powerful presence hasn’t gone unnoticed. This past April, Brooke was nominated for a Shorty Award, an award for top social media influencers, in the Sports category, along with other notable nominees like Serena Williams and Katie Ledecky. She’s also working on extending her brand, collaborating on the launch of a skincare line for active women called Athia, as well as releasing her own training program, protein powder, and a clothing line. “It’s crazy how things have turned out through hard work,” she says. “I never started doing CrossFit with the goal of sponsorship and money in mind. My goal was to make it to the Games and surround myself with like-minded people.”
CLAIM TO FAME:
Brooke won first place in two events at her 2015 CrossFit Games debut.
Finding the Light
After filming Wonder Woman, Brooke’s confidence went from bad to worse. She missed qualifying for the 2016
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COVER
ATHLETE
RAW POWER
Love a good physical challenge? Be careful what you wish for. This WOD designed by Brooke Ence herself is going to put your mind and body to the test.
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Take one look at Brooke Ence’s solid quads and ripped abs and two words come to mind: Hard. Earned.
While good genes definitely play a role in our cover athlete’s warrior-esque physique, there’s no question she puts in the work. We joined Brooke in the gym to see her in action, and the CrossFit powerhouse didn’t disappoint. Here, she demonstrates some of her favorite moves, then puts them together in this Chipper-style workout for you to try. If you’re not fluent in CrossFit speak, Chipper refers to a brutal type of circuit workout where movements are performed at a high volume for a single round.
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For Brooke, therein lies the beauty of the Chipper. “I love knowing when I finish one element I don’t have to come back to it,” she says. “There is a sense of accomplishment throughout the workout and not just at the very end.” Ready to train like a warrior? Then chug your pre-workout and prepare to be humbled.
A
BROOKE’S “Chipper-Style” Workout
Complete one round of the following exercises for time:
20 Burpees 20 Toes to Bar 20 Barbell Power Cleans 20 Strict Pull-Ups 10 Barbell Power Cleans 10 Toes to Bar 10 Burpees
C B
Toes to Bar
Burpee In CrossFit, the burpee is performed by bringing the chest all the way down to touch the floor (A). When you push up, lead with the chest then roll off the quads (B), finally hopping your feet to your hands. This is to conserve energy. Jump straight up, clapping the hands overhead (C). Repeat.
How Much Weight Should I Use?
Hang straight down from a pull-up bar with your abs engaged. Keeping your legs relatively straight, swing your legs from the hips (A) and simultaneously raise them in front of you, bringing your feet as close to the bar as possible (B). Lower back down and repeat.
The Rx (prescribed weight) for the barbell power cleans is 95 lbs. The Scaled (modified) weight is 75 lbs. But if you’re new to lifting or CrossFit, use an unloaded bar or a weight you’re comfortable with.
A
B
MODIFICATION: This is a fairly advanced move! If needed,
modify by performing hanging leg raises with straight legs. 36
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Strict Pull-Up Hang below a pull-up bar with an overhand grip, hands shoulder-width apart. Engage your legs and core (A). Bend your arms and pull your body up until the bar is under your chin (B). Lower back down with control and repeat.
FORM CHECK!
Your entire body should be engaged in the starting position with core flexed and legs and feet locked together. Try to maintain this position throughout the movement. A
B
Barbell Power Clean Squat down and grab the bar with hands placed just outside your legs. Lift the bar by explosively extending through the legs (A). Once the bar passes the knees, thrust your hips and dip your weight by bending the knees slightly. Quickly extend, coming up on to your toes and shrugging your shoulders so your body is in full extension (B). Bend your elbows and rotate them under the bar while at the same time bending your knees (C). Catch the bar inside your fingertips at your shoulders. Come up to standing to finish the move. Lower the bar by gradually reversing the motion. Repeat. S
A
C
B
For a step-by-step guide to the barbell power clean, check out strongfitnessmag.com/train STRONGFITNESSMAG.COM
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Does cooking seafood make you feel, well, like a fish out of water? We got you. With these super simple, mouthwatering recipes from nutrition coach and blogger Cassy Joy Garcia, you’ll be prepping everything from salmon to shellfish like a pro. 38
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BLACKENED SHRIMP SKEWERS Recipe on pg 42
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BAKED HALIBUT
Sheet Pan Dinner PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR MAKES 4-6 SERVINGS
4 6-8 oz halibut fillets 1 lb red baby potatoes 1 small red onion, cut into sixths 1 bunch of asparagus, thick stems removed 1 Tbsp olive oil ¼ tsp pepper ½ tsp salt ½ tsp garlic powder ½ cup ranch dressing 1. Preheat oven to 350°F degrees. 2. Toss potatoes, red onion, and asparagus in olive oil, pepper, salt, and garlic powder. Spread out on a sheet pan and bake for 30 minutes. 3. Combine halibut with ranch dressing in a medium-sized bowl, making sure halibut is fully covered. Place on top of vegetables on sheet pan. Add additional salt and pepper to taste. 4. Raise the heat to 425°F and bake the whole pan for an additional 15-20 minutes, until halibut is flaky and fully cooked through. 5. Remove from oven and let sit for 5-10 minutes before serving.
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BBQ SALMON
& Mango Kabobs PREP TIME: 10 MINUTES TOTAL TIME: 25 MINUTES MAKES 3-5 SERVINGS
1 ½ pounds salmon, cut into 2-inch chunks 1 - 2 mangos, cut into 2-inch chunks ½ cup BBQ sauce ¼ cup fresh chopped cilantro 1. Using metal skewers, alternate piercing a piece of salmon and a piece of mango through the middle until the skewer is 2/3 full. Repeat for the rest of the batch. Baste each skewer with an even amount of BBQ sauce. 2. For the grill: heat the grill and sear on 2 sides for 3-5 minutes each, or until the salmon is cooked through. 3. For the oven: preheat the oven to 350°F. Place the kabobs on a rimmed parchment paper-lined baking sheet and bake for 12-15 minutes, or until the salmon is cooked through (slightly stiff when pressed). 4. Garnish with fresh cilantro and enjoy!
CASSY SAYS:
“ T hese kabobs would be delicious next to a simple, fresh arugula salad.”
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Blackened
SHRIMP SKEWERS PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES MAKES 4-6 SERVINGS
2 lbs jumbo shrimp 2 Tbsp olive oil Juice of 2 small, or 1 large lime 2 Tbsp chili powder 1 tsp garlic powder ½ tsp onion powder 1 tsp cumin 1 tsp oregano 1 tsp sea salt ½ tsp pepper 1. If using bamboo skewers instead of metal, soak them in water for at least 5 minutes while preparing the shrimp. 2. Peel and de-vein shrimp, making sure to leave the tails on. In a large bowl, toss the shrimp and lime juice. In a small bowl, combine all of the seasonings. 3. Heat a grill or grill pan to mediumhigh heat. Place three shrimp on each skewer, and season liberally on both sides with the spice mixture. 4. Brush grill grates (or grill pan) with oil to prevent the shrimp from sticking. Cook shrimp 4-5 minutes per side (3-4 minutes if using smaller shrimp), then remove from heat and serve.
Yellow Curry
SALMON BOWLS PREP TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES MAKES 4 SERVINGS
FOR THE CURRY
FOR THE SALMON
FOR THE CURRY:
1 Tbsp ghee
4 salmon fillets, about 5-6 oz each, skin-on
1. Melt ghee in a medium-sized saucepan over medium heat. Once melted, add carrots. Sauté carrots until browned, then add shallots and garlic and sauté until fragrant.
1 lb carrots, peeled and chopped 1 shallot, minced 3-4 cloves garlic, minced 1 can full-fat coconut milk 1 Tbsp turmeric 2 Tbsp curry powder ⅛ tsp coriander ⅛ tsp cumin ⅛ tsp cinnamon ⅛ tsp cardamom 2 Tbsp lime juice ½ tsp sea salt
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2 Tbsp ghee or olive oil salt and pepper to taste FOR THE SALMON BOWLS 2 cups cooked white rice or cauliflower rice 2 heads broccoli florets, steamed ¼ cup cilantro, chopped, for garnish 1 jalapeno, thinly sliced, for garnish
2. Add coconut milk, turmeric, curry powder, coriander, cumin, cinnamon, cardamom, lime juice, and sea salt to the pan. Stir together until fully combined and set heat to medium-low. Let simmer for 15 minutes while salmon cooks.
FOR THE SALMON: 1. In a large skillet, heat ghee or olive oil over medium heat. 2. Gently pat salmon fillets dry with a paper towel. Season with salt and pepper on both sides.
3. Place salmon skin-side down into the skillet. Cook for 4-6 minutes over high heat, or until skin is browned/crispy, then flip. Cook 3-5 minutes on the second side until top of salmon is also browned. Remove from heat. Note: this will result in a medium-well salmon fillet. If you prefer your salmon less-cooked, adjust the cooking time accordingly.
TO ASSEMBLE THE SALMON BOWLS: 1. Using an immersion blender, blend the curry sauce until smooth. If using a regular blender, allow sauce to cool 5-10 minutes before blending. 2. Divide ingredients into 4 servings. Add rice and broccoli to each bowl, top with a salmon fillet, pour on the curry sauce, and garnish with cilantro and jalapeno.
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LOBSTER ALFREDO (GF) PREP TIME: 5 MINUTES TOTAL TIME: 25 MINUTES MAKES 4 SERVINGS
FOR THE LOBSTER 1 2-lb raw, defrosted lobster tail 1 Tbsp butter 1 cup white wine 1 tsp Italian seasoning blend (Cassy uses Primal Palate Amore seasoning) FOR THE ALFREDO 4 Tbsp butter 3 cloves garlic, cut into thin slivers 1 cup heavy cream (may substitute coconut cream or milk) ½ cup parmesan cheese ½ tsp sea salt, or to taste 1 package gluten-free fettuccine (note: you can use regular pasta if you’re not GF) Fresh cracked black pepper, for topping Fresh chopped parsley, for garnish 1. In a large sauté pan, melt 1 tablespoon butter with 1 cup white wine and 1 teaspoon Italian seasoning. Bring to a simmer, then place the tail in the pan and cover with a lid, setting aside so it can vent. Steam about 8 minutes, until the tail is cooked and the shell turns red/ pink. Turn off the heat and set aside. 2. Bring a pot of water to boil and prepare the pasta according to the package instructions. 3. In a medium sauté pan, melt the butter over medium heat and add the garlic slivers. Cook for 5 minutes, stirring frequently, until garlic is browned. Add the heavy cream and parmesan and continue stirring the sauce with a whisk or rubber spatula until cheese is fully incorporated. Leave on low heat. 4. Cut the shell of the cooled lobster tail, remove the meat, and chop. 5. Toss the cooked pasta and lobster in with the Alfredo sauce. 6. Plate and garnish with black pepper and freshly chopped parsley. S
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Looking for the ultimate runner’s high? Then it’s time to step off the sidewalk and hit the trails.
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RPHINS
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Picture heading outside for a run and never having to stop for street lights or slow your pace to maneuver around strollers on the sidewalk. Better yet, imagine if your workout could not only score you a fitter heart, but also net you side effects similar to a meditation session or a walk in the woods. Trail running, the most popular outdoor activity in America according to a 2017 report by the Outdoor Foundation, boasts an impressive roster of benefits to your mental, physical, and perhaps even spiritual health. Here’s a few more reasons why you should consider trading in the treadmill or pavement for greener routes, and how to stay safe while doing it.
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To learn more about trail running, we consulted fitness coach and ultrarunner Crystal Seaver on what keeps her coming back to the trails as her main form of training. For Seaver, the biggest win is the opportunity to escape the fast pace of life and get connected to the peace of the forest. “Trails are not tied to your watch,” she says. “And going through varied terrain forces you to keep attentive and engaged in your surroundings, making exercise become a getaway instead of a workout.” But you don’t have to take her word for it: science shows our bodies love the increased oxygen levels and lack of wi-fi that come with engaging in “green exercise.” A study published in the Journal of Extreme Physiology found that being in nature reduced heart rate and
Want to kick up
EXTRA BENEFITS?
Hit the trails with friends or join a local run club. The Journal of Extreme Physiology found that outdoor exercise can often increase enjoyment and adherence to promote positive behavioral changes in a large portion of the population. Getting Started
Before jumping onto your first big trail, it’s wise to get your feet wet (or should we say, dirty?). Start with a relatively flat trail with soft dirt or wood chips to get your muscles used to the unfamiliar terrain. As it becomes easier, gradually move onto more challenging terrains. Research trails in your area in advance or ask other runners to recommend a good “beginner” route. Secondly, prepare your body in the gym. When asked about cross-training, Seaver recommends incorporating bands and bodyweight exercises into your routine to complement running on an uneven surface. Strength exercises that target your core, as well as hamstrings and glutes, will go far when you hit those unpredictable paths. Lastly, safety first! Anything can happen in an uncontrolled environment so show up prepared. Need some advice? Follow the tips on the next page for a safe and enjoyable trail run.
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Mind-Body Benefits
blood pressure while increasing mood and self-esteem when compared to a city landscape. The study also concluded that time spent being active outdoors led to faster walking at a greater physiological effort (verified by heart rate and blood lactate), suggesting that people perceive exercise to be less demanding when performed in the natural environment. Compared to pounding the pavement or trodding on a treadmill, trail running may also offer a more effective workout. The benefits of jogging on uneven surfaces often come in the form of improved balance and greater muscle engagement. It also has less impact on joints, which experts note is ideal for those who deal with knee pain, IT band pain, or shin splints as the soft trail surface promotes tendinitis prevention—as well as increased agility and lateral movement. In addition to stronger stabilizers, trail running can elicit greater glute and hamstring engagement if you train on a route with hills.
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Stay-Safe Tips Ready to run the trails? Not so fast. Don’t leave home without these safety essentials.
1. Navigation. Plan your route before you head out and know how to identify trail markers on the trees. Always have some form of GPS on hand in case you lose your way.
2. Signaling device.
Help people find you if you run into trouble. Carry a whistle!
3. Trail shoes. The right footwear can make all the difference not just during your run, but also for preventing next-day soreness. Look for shoes with tread that are designed to grip slippery and uneven surfaces.
4. Water. Never hit the trails without a source of water. Invest in a running belt with small bottle holders, or for longer runs, a CamelBak backpack that holds H20. If you’re a distance runner, consider packing a light snack or energy gels. 5. Communication.
Carry a fully-charged cell phone in a plastic zip-bag or waterproof case. Always let someone else know where you are going and when to expect to hear from you.
6. Bug repellent.
Cover exposed skin with a good quality bug spray or lotion with deet (lavender oil is also known for being a natural repellent). S
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Your Health
WORRIED SICK
Anxiety is more than just a case of the jitters. From sudden sweats to crippling social paranoia, we examine the broad signs and symptoms of this mental disorder and what you can do today to prevent it. WRITTEN BY RACHEL DEBLING
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YOU CAN SENSE THE APPROACH OF ITS SYMPTOMS BEFORE IT HITS FULL FORCE: the creeping dread, tightening in your chest, and sudden rise in body temperature that comes out of nowhere. Anxiety has come knocking. It’s not all in your head— anxiety is a potentially crippling illness with wideranging symptoms that can have ramifications on your career, social life, and physical well-being. The good news is you may already be equipped with the tools to overcome it. According to the Anxiety and Depression Association of America (ADAA), 40 million American adults suffer from anxiety disorders, making it the most common mental illness in the country. It’s a category of afflictions with many names and faces, which may explain why one in eight suffer from a version of it, with subsets ranging from social anxiety, to obsessive compulsive disorder, to generalized anxiety disorder. Though our fast-paced and constantly plugged-in lives may make you feel cases of anxiety are on the rise (and numbers do somewhat support that notion), Dr. Karen Cassiday, PhD, ACT, Managing Director of The Anxiety Treatment Center of Greater Chicago and member of the ADAA, points to evidence of anxiety disorders in ancient texts, suggesting it has been an issue for at least as long as humanity has been recording history. “The problem for modern man is that we rarely encounter real dangers that require a fight, flight, or freeze response,” she explains. “Our bodies have been slow to adapt to civilization.”
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Women are 1.6 times MORE LIKELY TO SUFFER FROM AN ANXIETY DISORDER THAN MEN.
40
million American adults suffer from anxiety disorders, according to the Anxiety and Depression Association of America (ADAA).
Anyone who has experienced anxiety knows it’s not strictly above the neck—its presence can also prompt a host of head-to-toe physical side effects. As Michigan-based licensed psychologist Dr. Jeff DeGroat, PhD, explains, cortisol and adrenaline are released in response to different stimuli to elicit a flight-or-fight response. In our modern world of comforts, our survival instincts are usually unnecessary on a day-to-day basis and our body doesn’t exactly know what to do with this flood of hormones— and the results can be unpleasant. DeGroat lists the short-term and mild health complications to include dizziness, sleep difficulties, muscle tension, headaches, stomach aches, and shortness of breath; in the longrun, memory loss, digestive disorders, weight fluctuations, an impaired immune system, and cardiac problems can occur. And not everyone feels the same effects of anxiety—some are more susceptible to the effects of the body (nausea, muscle aches, shortness of breath, or sweating) while others’ anxiety is manifested in the form of racing thoughts and uncontrollable worrying. While most people will feel a bit anxious every now and again, that doesn’t mean they necessarily suffer from a full-blown disorder. A stressful situation, like a job interview or public speaking, may spur a bit of day-to-day anxiety. It’s those bigger life transitions or events, such as marriage, divorce, or an unwell relative, that can be triggers for people
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who are more inclined to bouts of anxiety, says DeGroat. “Such transitions are associated with significant uncertainties within ourselves, our environments and individuals around us,” he says. “In the face of uncertainties, we become more vulnerable to the experience of anxiety.” Fortunately, DeGroat continues, these transitions are temporary and with time, most people can adapt and become familiar with the situation, decreasing the symptoms. It’s when intense or persistent periods of anxiety occur that medical intervention is recommended, as it may be indicative of a more serious neurological, psychological, or physiological disorder. Michael Otto, Professor of
Psychology at Boston University and author of Exercise for Mood and Anxiety Disorders, notes that women are about 1.6 times more likely to suffer from an anxiety disorder than men. Otto says that researchers are still not completely sure as to why this mental stressor is seen more frequently in ladies, though a 2016 study in the journal Brain and Behavior suggests that it may have to do with brain chemistry and hormonal fluctuations. Thankfully, there are proactive steps one can take to keep bouts of anxiety at bay. While you may be tempted to try to push them down when they arise, acknowledging feelings of fear or worry can help make them less powerful.
KNOW THINE ENEMY We break down a few types of anxiety disorders. GENERALIZED ANXIETY DISORDER Persistent, nearly constant worrying about common and ongoing life events. SOCIAL ANXIETY Intense fear of being observed and judged in public. OBSESSIVE COMPULSIVE DISORDER Using compulsive actions to neutralize specific concerns.
POST-TRAUMATIC STRESS DISORDER (PTSD) Brought on by a lifethreatening or stressful event; often causes the sufferer to relive the feelings experienced during the original trauma. PANIC DISORDER Characterized by short periods of intense worrying or fear called panic attacks.
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GUT FEELINGS
Could probiotic yogurt help calm your racing mind? It’s not quite that simple, but science is proving that a happy tummy may mean a happier mind.
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Your gastrointestinal tract, from your mouth to your (ahem) anus, has a surprising nickname in the scientific community: the second brain, due to the influence of your gut microbiome over much of your moods and mental state. In proper terms, it’s called the enteric nervous system, and it relies on a balance of non-human organisms called microbiota (i.e. gut bacteria) to help run your body properly. A 2015 study from Ireland found that when mice were bred in a germ-free environment they were more likely to develop mood disorders such as anxiety. Researchers observed changes in the animals’ amygdala, the region of the brain that controls certain emotional processes. So how can you keep your gut on the up-and-up? Overuse of antibiotics and anti-bacterial products can reduce the amount and diversity of your gut microbiome, and supplementation of probiotics and prebiotics have shown promise in improving mood and staving off anxiety.
“People need to remember that thoughts do not have to be true to have emotional effects on us,” notes Otto. “Because of this, it is often useful to get worries out in the light for examination, by writing out specific worries and examining whether they are accurate.” Journaling has been found to be especially helpful. A 2005 Cambridge University study found that regular reflective writing on topics or events that cause stress is more beneficial, physically and physiologically speaking, than writing about neutral topics. It's probably no surprise that exercise is a great natural mood regulator, releasing endorphins and improving confidence through better body image and a sense of accomplishment— nothing clears the head like a quick jog on the treadmill or a few deep breaths to ease you deeper into a yoga pose. But wait a sec: exercise increases your heart rate; so does anxiety. Does that mean that if you are anxiety-prone, your Wednesday morning spin class will negatively affect you? Likely not. In fact, the evidence of physical activity’s feel-good effects is extensive and well-researched; Otto notes that some studies have even found aerobic exercise to be as equally effective in reducing depression as antidepressant medications. Exercise also helps you snooze, and regular
sleep has been found to lessen the risk of anxiety and depression, according to the National Sleep Foundation. Certain psychological therapies have also shown promise in treating forms of anxiety. A 2017 study published in NeuroImage: Clinical concluded that cognitive behavioral therapy, defined by the National Association of Cognitive Behavioral
increase inhibition, in the hopes of reversing or dulling the effects of anxiety. As Otto points out, though people with anxiety are more likely to abuse substances as a way of alleviating the symptoms of anxiety, withdrawal from them can in reality exacerbate the situation. “Chemically, drugs and alcohol might lead to an initial alleviation of someone’s
“Some studies have found exercise to be as equally effective in reducing depression as antidepressant medications.” Therapists as “ a form of psychotherapy that emphasizes the important role of thinking in how we feel and what we do,” helps to strengthen connections in the brain associated with cognitive emotional control, making it an especially effective treatment for those with major depressive disorder and post-traumatic stress disorder, and Otto notes that it has high documented levels of success for many types of anxiety. While it’s empowering to realize that self-care practices such as exercise and therapy may be keys to overcoming chronic anxiety, self-treatment’s ugly cousin, self-medication, can be a slippery slope. Some sufferers may turn to drugs and alcohol, a depressant that can slow vital functions and
symptoms of anxiety, although as the effects of the substance wears off, the symptoms of anxiety often return with more intensity than before,” DeGroat agrees, comparing the results to a hangover from the substance. Afterschool special this is not, but if you're abusing substances for the purposes of easing anxiety, help is as close as your nearest doctor’s office or crisis intervention hotline. As it turns out that conquering anxiety isn't as simple as "mind over matter"— or, conversely, "matter over mind"—but being aware of your personal causes of anxiety and having an action plan is your best bet in preventing these life-disrupting episodes. Just remember that like most things in life, this too shall pass. S
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TOTAL-BODY
SERIES PART II
BUILD AN ATHLETIC
MAKEUP AMANDA NICOLE BLAND
Ready to create a badass body that’s both functional and balanced? A stronger chest, core, and quads are on the way with Part Two of our Total-Body Series: the anterior chain workout.
STYLING NICOLE MATTHEWS
ANTERIOR MODEL KAYLN MARTIN-VEGUE
WRITTEN BY DREW SCOTT, CPT, PNL1 DIRECTOR OF PERSONAL TRAINING AT S.W.A.T HEALTH TRAINING FACILITY PHOTOGRAPHY BY JAMES PATRICK SHOT ON LOCATION AT GLORY GAINS GYM, SCOTTSDALE, AZ
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Raise your hand if you can deadlift more than your bodyweight,
but the idea of doing a single push-up gives you anxiety. If your hand is in the air, chances are you’re neglecting an integral area in your strength training: your anterior chain. Anterior chain is the term used to describe the muscles on the front side of the body—more specifically, your pecs, quads, and core. Many females focus on building big, strong glutes and a sculpted back, or look to correct tight hips or poor posture, but anterior chain training is often put on the back burner in favor of squats and deadlifts. The result is a growing populace of women who can hip thrust a plate a side, but can’t do a single proper push-up. Our bodies function best when in balance. So what’s the fix? Enter Part Two in our Total-Body Series: an anterior workout that equally focuses on strength gains with anatomical functionality and mobility. For Part I Of The Total-Body Series, see our March/April issue.
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THE WORKOUT
Following a few exercises to activate and mobilize the working muscles, you’ll start this workout with a big, heavy, technical movement: the front squat. This maximizes the impact of your strength work while the muscles are still fresh, and the multi-joint nature means more bang for your buck. You’ll then shift into a series of unilateral supersets. We are unilateral machines and as such, this program aims to enhance the performance of your natural anatomy. Finally, you’ll see an intentional focus on the core throughout each exercise. Building rock solid abs will help correct postural issues, improve your balance, and give you the power to add more plates to your big lifts.
HOW TO: Complete the following workout (both components) 1-2 times per week for 4-6 weeks. A
B
ACTIVATION & MOBILITY
Incline Bench Y-Raise
Note: It is recommended you begin with a few minutes of foam rolling exercises, focusing on the following areas: quads, IT band, glutes, calves, lats, low back.
Holding light dumbbells, position yourself chest-down on an incline bench with feet flat on the floor, arms extended downwards (A). Keeping your arms straight and thumbs pointed up, raise the dumbbells to form a Y-shape with your body (B). Lower back down and repeat.
Perform each of the following as supersets with no rest between. Complete two supersets of both upper and lower body exercises.
UPPER BODY 1A) Incline Bench Y-Raise 10 REPS 1B) Incline Bench T-Raise 10 REPS LOWER BODY 2A) 90/90 Hip Mobility Drill 5 REPS (EACH SIDE)
These two exercises activate the entire shoulder complex and increase range of motion.
2B) Banded Bodyweight Squat 15 REPS
STRENGTH 3) B arbell Front Squat x3 Warm-Up Reps (Light Weight) 2 SETS x6-8 Working Reps (Heavy Weight) 4 SETS 90 Sec Rest Between Working Sets
5A) Incline Single-Arm Chest Press 10 REPS (EACH SIDE) 5B) Leaning Single-Arm Lateral Raise 10 REPS (EACH SIDE)
Perform as a superset with 60 sec rest between. Complete three supersets.
Perform as a superset with 60 sec rest between. Complete three supersets.
4A) Kettlebell Clean and Press 5 REPS (EACH SIDE)
6A) D eadbug with Stability Ball (Slow Tempo) 10 REPS
4B) Band Resisted Push-Up 10 REPS
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Perform as a superset with 60 sec rest between. Complete four supersets.
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6B) Banded Palloff Press 10 REPS (EACH SIDE)
Pull shoulders back and down throughout the exercises.
Incline Bench T-Raise Staying in the same position as the Y-Raise, raise the weights out to the sides with thumbs pointing down, forming a T-shape with your body. Lower back down and repeat.
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TOTAL-BODY
SERIES
90/90 Hip Mobility Drill
PART II
Sit tall on the ground and form 90-degree angles with both legs, knees pointing in the same direction. Keeping your heels grounded, raise both knees off the ground and bring them to the floor on the opposite side. Continue rotating back and forth for all reps.
Barbell Front Squat Stand holding a barbell so that it is in front of your chest and resting in your upturned palms on your delts (A). Keeping your upper body stationary and elbows facing forward, bend your knees and drop your hips into a squat (B). Press back up to standing and repeat for all reps.
If shoulder mobility is an issue, modify the exercise by holding two kettlebells in the racked position or dumbbells in front of the shoulders.
Banded Bodyweight Squat Place a resistance band around your legs just above the knees and stand with feet hip-width apart. Perform squats as normal, pushing the outside of your legs against the band and squeezing at the top of the movement.
A
B
Kettlebell Clean & Press Begin standing with the kettlebell between your feet. Reach down and grab it with your left hand (A). Come up to standing, pulling the kettlebell up the front of your body, rotating at chest-height into the racked position (B). Explosively press the weight straight overhead (C). Reverse the motion and return to the starting position. Perform all reps then switch sides and repeat.
B A
C
It’s only five reps each side so be sure to use enough weight to challenge you! STRONGFITNESSMAG.COM
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Performing unilateral (one-sided) chest exercises instantly engages core muscles.
A
B
Band-Resisted Push-Up Get into push-up position with the band placed across your upper back, holding an end under each palm (A). Perform push-ups normally for all reps (B).
A
To make this move easier, perform push-ups from the knees.
B
Incline Single-Arm Chest Press Lie on an incline bench with a dumbbell in one hand at shoulder height, elbow pointed to 45 degrees from the body (A). Press the dumbbell straight towards the ceiling (B). Lower back down and repeat. Complete all reps then switch arms and repeat.
Leaning Single-Arm Lateral Raise Hold onto a stable apparatus with your right hand, holding a dumbbell in the left down at your side. Stand with feet together and lean away from the anchor until your right arm is straight (A). Raise the dumbbell up at your side to shoulder height (B). Lower back down and repeat. Complete all reps then switch arms and repeat.
A
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B
Compared to a regular lateral raise, this exercise increases the muscles' time under tension, making it more effective. May/June 2018
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TOTAL-BODY
SERIES PART II
This move targets all muscles of the abdominals while protecting the lower back.
A
Deadbug with Stability Ball Lie on your back on the floor with a stability ball placed between your hands and knees above the center of your body (A). Slowly, straighten your left leg and lower it towards the ground as you simultaneously lower your right arm behind your head (B). Slowly return to the starting position and repeat with the right leg and left arm. Continue alternating for all reps.
B
Banded Palloff Press Fasten a resistance band to a stable anchor and stand adjacent to it, holding the end of the band with both hands in front of your chest (A). Slowly press your arms straight out in front of you (B). Hold for a breath, then slowly return to the starting position. Complete all reps then switch sides and repeat. S
You can also use a cable apparatus for this exercise.
A
B
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SKIPPING M E A L S Magic eating trend or destructive diet? The leading experts and latest research on intermittent fasting. WRITTEN BY JAHLA SEPPANEN
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“Let’s not eat today!”said no woman ever. Food isn’t just one of the greatest pleasures in life—its nutrients literally give us the energy to live our busy lives. And the alternative, going to work or school or the gym on empty, is a big no-no—or so we thought. Increasingly, the fitness industry is in a frenzy around the research-backed practice of intermittent fasting (IF)—a schedule of restricting caloric intake and eating littleto-nothing during certain hours of the day. Up to 15 years ago when time-restricted eating was first being tested, the subjects were animals like mice, flatworms, and primates. Now, a number of studies have been published further supporting the physical and mental benefits of fasting on real human bodies and minds. Today, a growing population of doctorate experts and recreational athletes swear by IF for weight loss, metabolic boosts, and increased stamina, as well as improved cognitive function and cardiovascular health, and a slew of other benefits. But at the other end of science, many women have come forward with horror stories of the destruction IF took on their bodies, resulting in eating disorders, mental anguish, and hormonal disruption. So before you lay down the fork, here’s
the current leading research on IF, plus one woman’s warning to others who are considering it.
you might consume all food between 12 p.m. – 8 p.m. and the rest is water fasting.
How Intermittent Fasting Works
The Best Method?
There are three major types of IF, says Krista Varady, PhD, an expert on the subject who teaches at the Department of Kinesiology and Nutrition at University of Illinois: 5:2: Most popular is called the 5:2, where you fast two days per week, consuming about 500 calories on those two days, then whatever you’d like on the other days. You can pick whatever two days work best and switch it up every week. (On fasting days, you must not consume any liquid calories such as dairy, juice, or alcohol). The 500 calories consumed are typically high-protein and nutrient-dense to keep hunger at bay and maintain energy. ADF: Alternate Day Fasting or Every Other Day Fasting is similar to 5:2 but you fast every other day. Again, you consume 500 nutrient-dense calories on fasting days and eat what you want the rest of the week. 16:8: Also called TimeRestricted Feeding, this mode has gained a lot of popularity and works by eating within a certain eight-hour window of time each day. So for example,
If the goal is weight loss and fat loss, Varaday says all modes work better than traditional calorie restriction. “The main difference is that with IF you don’t have to worry about losing lean mass or overeating on indulgence days,” Varaday explains, especially in relation to Alternate Day Fasting— her IF mode of choice and the format used in her personal research. In terms of active, exercising women, Varaday adds that subjects in her studies were able to exercise on fasting days and actually experienced a boost in energy. However, Dr. Mark Mattson, a leading expert on intermittent fasting and Professor of Neuroscience at Johns Hopkins University, disagrees with this method for active individuals.
“Every Other Day Fasting, especially if someone is exercising, is too much,” he says. “But the 5:2 diet is fine.” Mattson, who like Varady personally practices IF, is also a proponent of the 16:8 diet with exercise done at the end of the fasting period. “A lot of bodybuilders do this,” he points out.
The New Research Based on the science, IF seems like a magical, health-boosting plan. An October 2017 study published in Cell Research and performed on humans found IF helps fight obesity and other metabolic disorders, with noticeable benefits after only six weeks. Researchers found that IF tempers an immune reaction in fat cells and changes gene pathways involved in the immune system and the body's reaction to inflammation. Translation: even after a single fasting period, changes occur in your cells that reduce
Keep an IF Journal!
Keep track of how you feel emotionally and physically, any weight loss, changes to athletic performance, and even your menstrual cycle. If something seems off, talk to your doc. STRONGFITNESSMAG.COM
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FOOD & DISHES PHOTO PAUL BUCETA ICONS SHUTTERSTOCK.COM/REDKOALA, MICROONE, MARINA SHEVCHENKO
inflammation and encourage the burning of fat stores. This followed a July 2017 report in the Annual Review of Nutrition correlating weightloss benefits of IF modes like 16:8 to circadian rhythms, which impact weight, hormonal secretions, and sleep quality. “Data strongly suggests that the timing of food intake is an important determinant of human health and disease risk,” the review states, pointing back to an earlier 2015 study where overweight adults lost weight, slept better, and boosted overall energy simply by increasing nightly fasting hours and skipping breakfast. Apart from strict weight loss, Mattson’s research suggests benefits from IF include production of new stem cells in the hippocampus, increase in the number of mitochondria in your nerve cells (a.k.a. more energy), increased ability to form synapsis and boost learning and memory, enhanced ability of your nerve cells to repair DNA, expanded lifespan, better resistance of cells to stress, improved glucose regulation, and now, greater physical endurance and performance. Mattson’s latest research just released in March 2018 shows that fasting mice had better endurance compared to regular mice both trained on a treadmill and given a maxendurance test. How? Ketones. “Ketones come from burning fat, which happens when
you’re fasting,” says Mattson. “They provide an alternative fuel that boosts the energy in the neurons.” Harvard University also hopped on the fasting bandwagon, releasing an article in November 2017 in the Harvard Gazette that reported periods of fasting can promote healthy aging and decrease age-related diseases by making the body work less as the cells’ ability to process energy over time declines. The bright side of these studies suggest that by fasting, you give your body time to “recover,” as Mattson says, from digestion and energy processing. He compares it to lifting: “Your muscles don’t increase in size during the workout, but the rest period.” At the same time, fasting creates its own mild but beneficial stressors on your nerve cells, “increasing the resistance of cells to stress and stimulating the growth of adaptability,” Mattson says. As for its long-term viability, IF has proven success and adherence among women practicing up to seven years.
Consider the Down Side… Now for the bad news. Before starting an IF plan, know that the first month will be hell. Researchers report their subjects experienced hunger, headaches, mood swings, and irritability before adapting to their new eating habits. It is
Following the 16:8 method reduces daily calorie intake by approximately 30%.
recommended to start a fasting program slowly, just as you would a new exercise regimen. In other cases, such as Krista Scott-Dixon, PhD, director of Headspace Adjustment Bureau at Precision Nutrition, side effects of IF can be far worse than a few headaches and cravings. “I became obsessed with food and created myself an eating disorder,” says Scott-Dixon, who stuck to an IF lifestyle for approximately three years before giving it the boot. “I felt hungry, I felt distracted, and my mindset changed,” she says. “I was competing in grappling at the time and it was a great way to cut weight, but I ended that period with a case of disordered eating and very disrupted hormones.” Scott-Dixon credits IF for leaving her with extremely low levels of estrogen, progesterone, and sex hormones. She escaped major thyroid problems but lost her period for several
years while experiencing mood changes, lack of energy, and shifting body fat distribution, putting on weight where she usually never did. “I had to go on hormone replacement and that took years to recover. I effectively put myself into early menopause and I was 35.”
To IF, or Not to IF So, could intermittent fasting be the missing key to hitting your health and fitness goals? A growing number of credible studies and health professionals are saying yes. But like all nutrition strategies, it’s definitely not for every woman. If you’re seriously considering trying IF for yourself, chat with your doc first about any potential risks to your hormonal health. Then, start slowly by implementing the 16:8 method once or twice a week and gauging how you feel. Who knows? Missing a few meals may mean gaining a ton of benefits. S
Is IF for You? Reconsider trying intermittent fasting if you have or have had any of the following:
Low Blood Sugar
Adrenal Fatigue
A History of Eating Disorders
Hormone Replacements
Recurring Hormonal Imbalances
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PHOTOGRAPHY BY BLAKE CORTES WRITTEN BY MARTA USTYANICH
HOLD IT
RIGHT THERE We know you’re busting your butt to build more healthy muscle. But is it possible to make those gains by holding still? You bet. And we’re about to show you how.
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POWER OF PAUSE
Holding this position stimulates major muscle growth— and burns like hell.
These days, the new school of training is all about mobility, explosive lifts, and using a full range of motion—but for making impressive muscle gains, it turns out that not moving a muscle is seriously underrated. 66
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That may be because this approach, dubbed “yielding isometrics,” is deceivingly taxing. And it’s one that Christian Thibaudeau, author of Theory & Application of Modern Strength & Power Methods (2014) and renowned strength coach at Thibarmy.com, swears by with both his elite and beginner-level clients. “If you do it properly, it hurts more than any other method,” he says, but, “yielding isometrics is one of the best methods to build size, and it’s even better when used in conjunction with lifting.” So if you think you’re up to the challenge, keep reading. Here’s how you can score a guaranteed fuller, rounder rear view in a matter of weeks by barely moving at all.
What Are Yielding Isometrics?
So what exactly are yielding isometrics— and what’s so hard about not moving a muscle? “With yielding isometrics, you’re trying to stop the weight from dropping
down,” explains Thibaudeau. For some perspective, picture holding the top position of a barbell hip thrust. While it may seem like you’re just holding the weight in place (easy, right?), when you’re using a moderate load of 50 percent of your maximum while squeezing the target muscle—in this case, your glutes—as hard as you can, after about 30 seconds, it’s going to burn like hell. Herein lies the secret sauce to stimulating new growth.
How Does Holding Still Build Size?
How can a muscle grow without moving? It seems counterintuitive, but according to Thibaudeau, tearing the muscle fibers and inducing muscle damage isn’t the only way to stimulate growth. “With yielding isometrics, you cannot get muscle damage because there is no movement,” he explains. Instead, yielding isometrics work based on the principle of muscle fatigue. “A muscle fiber that is recruited but
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“A muscle fiber that is recruited but not fatigued is not being trained,” says Thibaudeau. not fatigued is not being trained,” says Thibaudeau. So to fully exhaust your muscles, you’ll be holding a moderate weight in place for a minimum of 10-15 seconds for beginners and between 20-30 seconds for seasoned lifters to start or finish each set. The more a muscle fiber is fatigued, the greater the growth stimulus. Lactic acid also builds up when you’re holding up that much weight for at least 30 seconds. In the oxygen-deprived muscle, this triggers the release of mechanical growth factors, explains Thibaudeau. “That’s a hormone released directly inside the muscle being trained, and it’s extremely powerful in stimulating muscle growth.” This same hormone is released when you hold a loaded stretch position at the end of your workout. “When the muscle is being stretched and under tension, you are releasing the most growth factors,” says Thibaudeau. On top of that, in a stretched position, your receptors become even more sensitized to those growth factors. “So not only are you releasing more IGF1, which is the most anabolic hormone in the body, you are sensitizing the IGF1 receptors, which makes the muscle incredibly anabolic.” Finally, when your muscle is pumped at the end of a workout, it’s a great time to stretch out the fascia, which will further increase your capacity to grow muscle, says Thibaudeau. “It’s one of the most powerful methods to grow muscle and make it stronger in the stretched position, so it’s a great method that should be used by pretty much everybody.”
“Most beginners have very bad body control and don’t feel their muscles properly, so holding a weight in place for 45-60 seconds allows them to learn to feel those muscles, and to work on maintaining perfect posture when lifting,” explains Thibaudeau. Yielding isometrics also ensure that beginners strengthen their tendons at the same rate as their muscles to prevent injuries. For seasoned lifters, having stronger tendons means they’ll be able to go heavier on big lifts without risking injuries. “One of the main problems with people training for strength is they have strong muscles, but they can’t keep their body tight when lifting. Or as soon as they have heavy weight, their technique goes to shit,” says Thibaudeau. “I use yielding isometrics to strengthen the capacity to maintain whole-body tension and upright posture.” For example, while holding the parallel position of a barbell squat, for the entire duration of the hold, you’ll focus on externally rotating your feet and rooting them into the floor, you’ll push your knees out to recruit the glutes, contract your abs, grip the bar as hard as you can, and try to bring your elbows to your thighs. But let’s be honest: it’s not exactly motivating to just hold a weight in place for an entire workout. Thankfully, yielding isometrics pair perfectly with your usual lifting routine—like in the butt-building sample workout we’ve featured here [see sidebar: Hold Everything!] courtesy of Thibaudeau that promises a bigger booty that won’t go unnoticed. And remember: “Squeeze those glutes as hard as humanly possible!” says Thibaudeau. “That’s the key with isometrics.” S
HOLD
EVERYTHING! Ready to make some serious booty gains with yielding isometrics? Try this glutes routine using a load of 50% of your maximum.
1. BARBELL HIP THRUST
Hold the top position for 20-30 seconds (beginners can start with 10-15 seconds), then perform 8-10 reps; repeat for three sets; 90 seconds rest between sets.
2. BARBELL SQUAT
Perform 8-10 reps, then hold the low position for 20-30 seconds (beginners can start with 10-15 seconds); repeat for three sets; 90 seconds rest between sets.
3. BARBELL LUNGE
Hold the low position for 20-30 seconds on each leg (beginners can start with 10-15 seconds); repeat for three sets; 90 seconds rest between sets.
4. GLUTES-HAM RAISE
Hold for 30-60 seconds; repeat for three sets; 90 seconds rest between sets.
Hold Tight
Not only are yielding isometrics amazing for building size, they’re great for beginners looking to perfect their form.
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Get Inspired
Every time I look at my stomach, I smile.” Kari Leonard had nine inches of excess skin removed after her 100-lb weight loss— and she doesn’t care if you like it or not. WRITTEN BY CHELSEA CLARKE PHOTOGRAPHY BY PAUL BUCETA
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Kari Leonard had had enough. She was overweight for most of her life, but at 29 years old, she was the heaviest she’d ever been: 245 lbs. “I came to a place of pain—miserable pain,” says Kari. “I wasn’t meant to live feeling this way, and something had to be done.” This was a defining moment in Kari’s decision to making real changes in her life, although doctors had already warned her she was also on the road to a diabetes diagnosis. In May 2015, she joined an online fitness program, committed fully to clean eating, and in 10 months, she was down 70 lbs. Through the program, Kari’s mindset changed when she learned about strength training and fueling for body composition, but when her coach suggested she compete in a bikini competition, Kari was floored. “I was like, ‘Me? Yeah, right!’ I had never even worn a bikini before in my whole life.” But eventually, with some sweet talking from her coach, she agreed to the idea.
After the show, Kari stuck to her workout regimen, but something was eating away at her. “The extra skin on my stomach was a special kind of torment for me,” she explains. After the sweat and dedication the transformation took, she felt frustrated she couldn’t get to a place where she felt proud to show her whole body. In February 2017, after months of contemplating, Kari decided to undergo a tummy tuck procedure to remove her excess skin. “It was a difficult decision to come to. I believe in our culture’s growing message to ‘love the skin you’re in,’ but the hanging skin hid all the work I had put into creating the body of my dreams,” she says. Her decision received mixed reviews: “People would comment things like, ‘I wouldn’t do that before having kids,’ or they’d ask if I was sure I could keep the weight off.” But in the end, she knew it was what she wanted. Kari gave the doctors special instructions to leave her hardearned abs alone (surgeons will typically suture the “six-pack” muscles during this
“I went from an obese woman to an athlete in 18 months, and took it further to be able to show off the body I had worked so hard for.” Prepping for competition meant dropping an additional 20 lbs, but once she stepped on stage she knew it was worth it. “I crushed every single obstacle, night of tears, and depressive thought,” she remembers. “I walked out there 30 years old, extra skin on my stomach, and a bikini that fit in a sandwich bag.” Kari won her division and qualified for the 2017 world championships.
procedure—due to pregnancy or weight loss, the abs have a tendency to “pooch out” after being stretched and are unable to return to their previous state) and cut solely the additional skin. Nine inches of skin was removed in total, and Kari admits the recovery process was brutal: “You walk at a 90-degree angle for 10 days due to skin tightness. Your lymphatic
ABOVE: Kari at 245 lbs, her heaviest weight. ON THE RIGHT: Kari now, after cosmetic surgery to remove excess skin.
system is destroyed and has to heal itself over the months following.” Not wanting her fitness to wane, Kari attempted getting back in the gym after just five weeks, but the strain caused major inflammation and fluid retention in her body. She accepted that what her body needed was sleep and adequate time to recover. After recovery, Kari set a goal to book a photoshoot to fully own her transformed body. Doubt crept in as her body retained fluid, but she couldn’t give up. “Those close to me would say, ‘Kari, is your goal to look absolutely perfect in every photo? Or is it to speak to women that may be where you were, and show them a body that’s a gorgeous depiction of a transformation?’” Kari says she finally saw what everyone else saw in her when she viewed the photos: “I believed I was beautiful, full of life, vibrant. I went from an obese woman to an athlete in 18 months, and took it further to be able to show off the body I had worked so hard for.”
Kari’s real-life advice if you’re considering cosmetic surgery.
1. Don’t do it because you’re seeking perfection. “My body isn’t perfect. If that’s your reason, it won’t take long before you find something else that’s imperfect.” 2. Be your own decider. “People will have something to say either way. Did they bust their ass in an obese body to transform their life? Do this for you.” 3. Stay open. “In my most recent photoshoot, I took a picture with my scar showing and posted it to tell everyone that this is who I am. I have doubts and fears, but I never let them stop me, and neither should you.”
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Unstoppable Women
Women to Watch Find out how these real women are changing the face of fitness. WRITTEN BY CHELSEA CLARKE
@
Casey Simmons Location: Miami, FL
Gig: Barry’s Bootcamp Instructor
Bootcamp Badass: When personal trainer and certified nutritionist Casey tried out a Barry’s Bootcamp class in New York, she immediately knew it was the gig for her. After moving to Miami in 2017 she was hired as an instructor at the local Barry’s and has lived and breathed the job ever since. For the former kindergarten teacher, being an instructor was the perfect marriage of her two passions: teaching and athletics.
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Follow her: @caseyssimmons
A firm believer that you should practice what you preach, Casey’s own training consists of plenty of Barry’s classes, either dropping into another instructor’s bootcamp or self-testing the routines she develops for her own classes. “I do a lot of weight training and HIIT on my own as well, and try to mix in Pilates and yoga throughout my weekly routine to keep my mind and spirit well balanced,” she says.
This year, Casey’s goal is to complete her certification in pre- and post-natal fitness, so she can help women feel their best during and after pregnancy. “I try to touch more lives by getting to know my clients, and recruiting new clients to fall in love with the classes just like I did,” she says. “I want to be the strongest support system for anyone who needs an extra push, or a positive attitude to look up to.”
CASEY PHOTO JAMES WOODLEY PHOTOGRAPHY
Age: 26
Find out how you could be the next Woman to Watch at strongfitnessmag.com
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Katie Davies
Age: 34 Location: Tulum, Mexico Gig: Personal Trainer Follow her: @katietrainsalot
Athletic Allstar: When it comes to sports, Katie is a Jack of all trades. From sprint swimming, competitive acrobatics, kickboxing, marathons, team obstacle challenges, and Ironman triathlons, she’s constantly seeking new challenges to keep things fresh. “I love learning a new sport from scratch, getting good at it, and then competing and winning medals before moving onto the next,” she says. But Katie is also a realist: after qualifying for national-level powerlifting (after just eight weeks of training), she made the decision not to compete, realizing that her squat needed some work if she wanted to stand next to the pros. Now, she’s taking a year to perfect the lift and will put
Lauren Johnican
Age: 35 Location: Sacramento, CA Gig: Air Force Pilot Follow her: @alexis_steelrose
KATIE PHOTO GEORGE SCHEMAGIN
LAUREN PHOTO JAMES PATRICK
Pumped Pilot: A pilot in the air force, Lauren admits that the job doesn’t exactly lend itself to a fit lifestyle. “We tend to have a sedentary work life,” she says, “and in the past, my diet wasn’t tailored to that lifestyle.” Once an overweight kid, Lauren transformed into an athlete by participating in track and field and lifting weights in her teens, and later playing rugby in college. But after spending hundreds of hours sitting as a pilot, Lauren felt her strength and stamina regress. That’s when she enlisted the help of a personal trainer who eventually pushed her to enter a fitness competition in 2014. Now, Lauren offsets her sedentary career with workouts using fullbody circuits and heavy weights to stay strong and energized.
her hat in the ring for the next round of qualifiers in December. According to Katie, she eats, sleeps, and breathes training. “It’s my meditation,” she says. “It grounds and focuses me.” Her days are spent training clients, training herself, and expanding her platform via her Instagram page (where you can often spot her squatting in the sand at Tulum Jungle Gym). She says her biggest supporters are her social media followers who crave the daily motivation, and she’s inspired by the impact her fitness has on their lives. Katie has big plans for the future: compete in the CrossFit Games Masters, win her pro card as an IFBB athlete, and gain athletic sponsorship, just to name a few.
" I was an overweight and shy kid who found a way to become a pilot and fitness enthusiast."
For Lauren, working out isn’t just about looking good, and she credits fitness as the driving force in overcoming her most challenging deployment in Afghanistan. “No one warned me about the time spent outside the aircraft,” she remembers. “When you’re flying, you have a mission; a higher purpose. On the ground, fear creeps in about lack of control, family being so far away, and isolation among strangers.” Lauren combatted her fears by working out, which removed her physically and mentally from harm’s way. Soon enough, she found a like-minded crowd at the gym and her negative thoughts began to dissipate. “As life gets richer, fitness has been my investment in my body, mind, and spiritual self,” she says.
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We Tried It
Trifecta Nutrition This meal delivery company is becoming popular among athletes—but does it pass the taste test?
WHO TRIED IT:
WHAT IT IS:
An organic meal delivery system tailored to busy athletes to help them achieve their performance and physique goals.
HOW IT WORKS:
Select your meal plan based on your dietary restrictions or preferences and they deliver it to your door, fullycooked and frozen. Just reheat and you’re ready to eat.
PLAN TYPES Clean Classic Paleo Vegetarian Vegan À La Carte
PROS
“
igh quality, organic H ingredients sourced directly from farmers.
The Cost: $$$ Meal plans start at $108/week for one meal per day (prices increase with each additional meal per day). Option to build your own plan with à la carte items for $4-$7 per meal.
I n addition to conventional proteins, elk, bison, and venison are also available. ll meals are non-GMO and A free of gluten, dairy, and soy.
Overall Rating
7/10
If you’re a busy, active woman who is concerned about organic and ethically sourced ingredients, this is the meal delivery system for you. My advice? Order your proteins and starches à la carte and prep your own veggies so you can control consistency and flavor.”
CONS ome meals lacked flavor S (keep your Sriracha handy!)
Taste Rating: 3.5/5
eggies could be a tad V overcooked.
Salmon and burger dishes were delicious; veggies, not so much.
ackages were difficult to P open, making them less convenient when on the go.
VEGGIES PHOTO SHUTTERSTOCK.COM/MNY-JHEE SALMON PHOTO SHUTTERSTOCK.COM/MARIAN WEYO EMOJI ILLO SHUTTERSTOCK.COM/COUGARSAN FORK PHOTO SHUTTERSTOCK.COM/SAKNAKORN
MAIN PHOTO COURTESY OF TRIFECTA
Kirstyn Brown, Editor-in-Chief
Got something you want us to try? Email us at yousaidit@strongfitnessmag.com or tag us on Insta @strongfitnessmag.
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Uncover Your Strong. Own Your Strong. Join us! Minneapolis, MN SEPTEMBER 8-9
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