Muscle & fitness hers august 2016 by Charlene

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July/August 2016

The Toughest

WWE “Legit Boss” Sasha Banks is the rising star of the ring. Tackle her full-body-slam moves to shred every inch.

72 Want a workout that trains your entire lower body on one machine? Step on over to the cable stacks.

84 Max out your ﬁtness with 17 high-intensity interval routines. From a full gym to no equipment at all, just HIIT it!

90 Follow an eight-week training plan and get advice from four top OCR racers to earn your grit and glory.

96 A full-body, zero-equipment workout poster that you can tear out and take with you anywhere.

98 Women of the 2016 Rio Olympics Root for these 12 female Olympic hopefuls as they train, eat, and aspire higher on the road to the 2016 Summer Games.

106 Pack these new, tasty protein bars and jerky for refueling on the move.

110 Actor Dolph Lundgren and girlfriend Jenny Sandersson show us the beneﬁts of sharing sweat. 4 |

Contents 78

PULSE

40 Healthy

28 Face-Off Target your glute-hammy tie-in with expert tips.

Frozen Treats We all scream for highprotein frozen snacks!

30 All About: CrossFit

42 Skinny Cocktails

Functional ﬁtness is smashing records.

44 Ask the Experts

32 Fat Loss

Boost your grip, sleep more soundly.

Learn technique for sled, rope, and tire workouts.

34 Fit in 5 with Paige

45 Transformation Her daughter inspired a new courage to emerge.

Instagram star Paige Hathaway ﬁres it up.

46 Health

35 Cardio

48 Ace Your Aches

Burn fat and recover faster by swimming.

36 Nutrition Food news you can use.

37 Clean Kitchen Banish myths about ﬁsh.

38 Recovery Drinks Sip these to bounce back faster. 6 |

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116

Lower-calorie fragrant summer sippers.

Perfect the Pushup Master this essential.

News for body and mind. Anti-inﬂammatory foods to beat pain naturally.

56 Sunscreen Queens Protect your skin from UV rays all day long

58 Summer Beauty Essential hair, face, and body buys for a glow from within.

JULY/AUG 2 0 1 6

60 Smoother Hair Removal Follow these tips for silky-soft skin.

66 Best Selﬁe Tech Nab the perfect portrait with these snappin’ props.

68 Hers Girl Dancing with the Stars’ Sharna Burgess.

70 Hers Guy Game of Thrones’ Joe Naufahu.

REGULARS 08 Online 10 Letter from 12 124 126 128

the Chairman Hot List Supplements Calendar Motivation

Sasha Banks Per Bernal Christie Caiola

*When taken at the maximum recommended dose over time

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THE PETITE BANKS IS A FORCE TO BE RECKONED WITH, THANKS TO HER INNATE ATHLETIC ABILITIES AND STRONG WORK ETHIC. STEAL HER SWAGGER AND HEAR HER WORKOUT SECRETS, PG. 16.

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SASHA BANKS Find out why the 24-year-old sports entertainer calls herself the “baddest” in WWE. Check out our behind-thescenes cover shoot video footage, see Sasha demo her ﬁtness feature workout moves, and discover why this emerging star is one of the best females in the ring right now. Watch the video at muscleandﬁtness.com/wwe-sasha-banks.

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Kick off the weekend with one of our signature workouts. Every Friday, we post a quick workout on our Instagram (@MuscleandFitnessHers) just for you. Try it and repost the image on your page or social feed using #MFHersFit to let us know how you did and how you like it!

Follow our four-week workout plan for your sexiest summer body yet! Along the way, get fat-loss tips from athletes and trainers, seasonal recipes, and everything you need to know in order to reveal washboard abs in only 28 days. Visit muscleandfitness.com /fitin28.

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FIND US AT MUSCLEANDFITNESS.COM/HERS

From the Chairman THERE’S SOMETHING ABOUT SUMMER that makes you feel like a kid again. It’s the time of year when you’ll get a sudden urge to run barefoot in the sand or lie down in a grassy field. Pools, beaches, and barbecues beckon, and you can get lost gazing at the night sky. The staff at Muscle & Fitness Hers loves celebrating all that the longer days and summer nights have to offer, whether that’s challenging your body and mind with an obstacle course race (p. 90), discovering a great new HIIT routine you can do at the beach or in your backyard (p. 84), or preparing high-protein, Paleofriendly meals on the grill (p. 78). And if you want to show off the Cover model and WWE Superstar Sasha Banks hard work you’ve been doing at reveals how she gets ready the gym, check out the latest sexy for the ring, p. 16. swimwear styles (p. 50). Not quite ready to don a two-piece? You will be after our four-week bikini abs workout and diet plan (p. 116). You’ll find this issue is packed with plenty of other ways to help you with your training, motivation, nutrition, and more. There’s even a pull-out boot-camp poster that you can take with you to the gym or hang in your basement so you can work up a sweat, burn fat, and build muscle whenever you’re ready. We want to know how you’re spending your fit summer days. Tweet us @MandFHers, post on our Facebook page, tag us on Instagram @MuscleandFitnessHers or on Pinterest @MandFHers. As always, your feedback and trust are essential to our success.

EVP/Group Publishing Director Chris Scardino Chief Content Director Shawn Perine Founding Chairman Joe Weider (1920–2013) EDITORIAL Executive Editor Alyssa Shaffer Managing Editor Brian Good Deputy Editor Cat Perry Senior Editor Zack Zeigler Senior Online Editor Diana Kelly Assistant Digital Editor James Maio Copy Chief Pearl Amy Sverdlin Copy Editors Jeff Tomko, Heidi Jacobs, Joseph MIlls Editorial Production Director Russell Mendoza Editorial Production Manager Victor Kim Editorial Assistant Kristin Mahoney Technical Adviser Gino Caccavale, AFAA Accounting Clerk Jason Williams ART & PHOTOGRAPHY Art Director Ramón Gamarra Photo Director Anthony Nolan Photo Assistant Gaby Chiang PRODUCTION Production/Distribution Manager Marc Melcher MUSCLEANDFITNESS.COM/HERS Digital Director Declan O’Kelly Digital Growth Director Anthony Vallone Social Media Manager Gary Cotton ADVERTISING Associate Publisher-Integrated Marketing James Cress Advertising Director Dara Markus Senior Marketing Manager Samantha DiTata EASTERN SALES OFFICE: 4 New York Plaza, 4th Floor, New York, NY 10004; (212) 339-1900; fax (212) 510-1947 Digital Sales Manager Mike Myers Digital Account Manager Das Rios DETROIT SALES OFFICE: RPM Associates, (248) 690-7013 Detroit Sales Representative Jay Gagan MIDWESTERN SALES OFFICE: 1005 W. Grove St., Arlington Heights, IL 60005; (312) 545-8041; fax (847) 749-0469 Sales Director Darrin Klapprodt WESTERN SALES OFFICE: 6420 Wilshire Blvd., 15th Floor, Los Angeles, CA 90048; (818) 595-0473 Account Manager Talin Boustani SOUTHEASTERN SALES OFFICE: 1000 American Media Way, Boca Raton, FL 33464; (800) 500-1012; fax (561) 266-0664 ENTHUSIAST GROUP INTERNATIONAL PUBLISHING Group Publisher Samantha Lund Tel: +44 (1) 1423 550 848; e-mail: slund@weideruk.com WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President/Chief Financial Officer Chris Polimeni Executive Vice President, Digital Media Operations/ Chief Information Officer David Thompson Senior Vice President/Chief Digital Officer Brian Kroski Senior Vice President, Operations Rob M. O’Neill Vice President, Consumer Marketing Ephraim R. Brennan FOREIGN EDITIONS

Belarus

Finland

Kazakhstan

Latvia

Russia

Ukraine

Disclaimer Reader discretion is advised. Please consult your physician before beginning any exercise or diet program, or when making changes in an existing program if you have any doubts about your health status.

Chairman, President, and Chief Executive Officer of American Media, Inc.

PER BERNAL

Printed in USA We assume no responsibility for returning unsolicited material, including but not limited to hotographs, artwork, manuscripts, and letters.

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LIFESTYLE

VARIDESK SOHO STANDING DESK Stay fit in your home office too! Varidesk Soho is ideal for laptops: The 30-inch-wide design lays flat on your desk, but rises nearly 16 inches with ease. Not only does going vertical burn more calories, research from Texas A&M University shows standing boosts memory and brain activation. ($175, free shipping; varidesk.com)

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STYLE

MUSCLERICH STRINGER HOODIE Don’t sweat the haters. Flex on them! This openback oversize hoodie has you—and your goals for peak fitness—written all over it. We love the sexy cut, perfect for after a summer workout on the shore or if you’re headed from the gym to the store. It comes in pink, red, blue, black, gray, and camo. ($45, musclerichapparel.com) 12 |

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breathing rhythm, distance, cadence, pace, heart rate, and caloric burn, so you dial in your results. The tracker itself doesn't get in the way of your movement, and a handy app with options for DIY or preprogrammed workouts means your path to fitness is always clear. ($149, omsignal.com)

NUTRITION

EXCALIBUR 5-TRAY STACKABLE DEHYDRATOR A key clean-eating kitchen appliance, this 5-Tray Stackable Dehydrator is loaded with options. Whip up your own healthy jerky or meat stick for protein on the go—you can easily customize how soft or chewy you want it. Or make your own sweet potato chips or fruit chew snacks. For recipes, go to muscleandfitnesshers.com /healthy-jerky-recipe. ($130, excaliburdehydrator.com)

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

SUMMER FITNESS FUN Want some Insta-Inspiration for taking your workouts outside this summer? Check out how some ﬁtness social media stars stay in shape while soaking up the sunlight—then get out there and share some shots of your own!

1 / “Not only is nature more beautiful than a gym wall, but the sun is a natural mood booster! If I’m ever feeling unmotivated to hit the gym, I can always go outside and do some quick plyos to increase my heart rate or some yoga to center and calm myself.” —Massy Arias, @massy.arias

2 / “It’s so good for both your body and your mind to get outside to exercise when the weather is nice. The change of scenery can help reenergize and motivate you.” —IFBB bikini pro Whitney Wiser, @whitneywiser1

3 / “When you live in a place like Miami, your gym is everywhere! I love a change of scenery when I’m working out.” —Katya Elise Henry, @katyaelisehenry

4 / “As much as I love my weighttraining days at the gym, I enjoy getting outside as well. Connecting with nature makes me feel alive and pushes me to be creative with my workouts.” —IFBB bikini pro Ana Delia de Iturrondo, @anadeliaﬁtness

5 / “Exercising outdoors in the unknown terrain brings excitement to my workouts.” —Cassey Ho, @blogilates

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6 / “Outdoor workouts help remove distractions and improve my ability to focus on proper technique. I feel at peace and closer to God.” —Jeanette Jenkins, @msjeanettejenkins

7 / “Training outdoors lets us spice up our workouts in different ways.” —Rose White

“I love taking advantage of the California weather and getting some vitamin D outside.” —Tiffany Angulo, both at @theprettylittlelifters

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Channel your inner badass like WWE Superstar Sasha Banks and take your ďŹ tness to the next level with this powerful total-body workout

(See p. 20 for details.)

LUNGING CABLE PUSH PULL

WORKS: BACK, CHEST, LEGS

elbow close to side and forearm parallel to the floor (A). Lower your right knee to the floor while simultaneously rowing right arm back, keeping elbow close to side and pressing left arm forward (B). Do 2 sets of 20 reps per side. HAIR & MAKEUP BY CHRISTIE CAIOLA

Set the loads on a cable machine with the weight stack in front of you about 20Â percent heavier and three notches below the cable stack behind you. Begin in a split stance, left leg forward and right leg back. Hold low cable in right hand with arm extended and higher cable in left hand,

WORKS: SHOULDERS, CORE, LEGS

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Shot on location at BFX Studio, New York, NY

B B

INCLINE EXPLODING SUPERGIRL PUSHUP WORKS: SHOULDERS, CHEST, CORE

WORKS: CORE, LEGS; IMPROVES SHOULDER STABILITY

Begin in a pushup position, hands shoulder-width apart on a flat bench. Lower chest toward the edge of the bench (A). Explosively push yourself off the bench, raising arms until biceps are aligned with your ears (B). Land into a pushup keeping elbows soft and repeat. Do 3 sets of 15 reps.

PANCAKE GOOD MORNING WORKS: CORE, LOW BACK, GLUTES

Sit tall on the floor with legs in a wide V position. Place a barbell across your shoulder blades. Slowly lower chest toward floor, keeping eyes forward. Stop when you’ve gone as far as you can without losing form. Push back to starting position, engaging lower back and glutes to drive you back up. Do 2 sets of 10 slow reps.

MU S C LE AN D FIT N E S S .C O M/ H E R S

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A WORKS: TRICEPS, BICEPS

WORKS: BACK, CORE, LEGS

STRAIGHT LEG PRESS-UP WORKS: CORE

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WORKS: CORE, ESPECIALLY OBLIQUES AND INTERCOSTALS

AB MOVES TRX KICK-UPS WORKS: CORE; INCREASES SHOULDER STABILITY

Start by placing feet in TRX stirrups and assume plank position. Walk your hands backward until entire body is at about a 120-degree angle to

the floor (A). Lower and bend knees toward waist, keeping abs tight (B). Extend legs back upward and hold. Do 2 sets of 15 reps.

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hey can’t stop talking about it: human growth hormone. Shape magazine began an article with the very provocative statement: “When you see a 50-yearold actress who can pass for 35, you can bet that good genes aren’t the only things responsible for her youthful glow.” Allure magazine, in its “Anti-aging Special” issue, highlighted growth hormone as its year-end call-out. And it’s no secret that the rich and famous have been visiting some of the most expensive clinics in the world for controversial human growth hormone (HGH) therapy. Why? Because they believe HGH helps reduce body fat, increase lean muscle mass, boost mood, heighten sex

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under the trade name SeroVital.® And despite its much-hyped research, SeroVital remained an “underground” sensation... until the product’s research was discussed on national television. When it was disclosed that “a recent study [on SeroVital-hgh] showed patients given a special blend of amino acids saw their HGH levels spike more than 6 times...” and the United States Patent Office issued not one but eleven U.S. Patents‡ to protect the oral compound from imitators, you can imagine the frenzy that ensued. Before long, SanMedica was having trouble keeping SeroVital – with its highly specialized, patented, amino acid formula – in stock. It went from underground sensation to full-blown phenomenon. Now, after more than 30 years of time-consuming, detailed research, there’s finally an affordable oral formula that encourages the pituitary gland to increase growth hormone

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SHE’S THE Rising WWE star Sasha Banks is out to prove that strong, ﬁt women can dominate sports entertainment as well as the guys

DON’T CALL Sasha Banks a diva. While the 24-year-old upand-coming WWE star— better known by her moniker, “Legit Boss”— has plenty of style and swagger, she considers herself an athlete rather han eye candy. Fans have sponded not only to her bluster t also to her athleticism, with usands chanting, “We want a!” before each match. WWE usiasts label her “the best

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HAIR & MAKEUP BY CHRISTIE CAIOLA

SSA SHAFFER OGRAPHS BY PER BERNAL

female performer on the roster” and a “once-in-a-generation talent,” a title Banks is only too happy to take on. “WWE is legit everything—it’s physical, it’s drama, it’s larger than life!” says Banks. “You get to be an athlete and a superstar. What’s better than that?” The 24-year-old Banks (real name: Mercedes Kaestner-Varnado) has dreamed of competing in WWE from the age of 10, when she first saw a WWE match on TV. “My mother made me turn it off, so I snuck into my brother’s room to watch the rest. Ever since that moment, I became obsessed!” A track-and-field star growing up (she was termed “the Fastest Girl in the State of Iowa” at age 11), Banks was always active. But her plans for an athletic career were sidetracked in seventh grade, when she started helping to look after her younger brother, who is autistic. “My brother actually helped turn me into the person I am today—I had to learn patience, and when I stayed home to help him, I discovered a lot about myself.” Still, Banks never lost the spark to become a future WWE star. She began working on the independent circuit in Boston, and after participating in a WWE tryout, she signed with WWE’s NXT. From there, the Boss was born. “When I first started in NXT, Sasha Banks was a nobody—just a happy-go-lucky girl who was excited to finally have gotten signed. I needed something to get noticed,” she recalls. Enter rapper Snoop Dogg, who just happens to be Banks’ cousin and a huge WWE fan himself. (Snoop was recently inducted into the WWE Hall of Fame.) “Snoop always called himself ‘the Boss,’ and I had this realization that I should call myself that, too, because I know that I am the best female Superstar WWE has ever seen—they just had to give me the opportunity to prove it,” says Banks. “I needed the confidence to go out and show them that I’m the boss.” Snoop has supported his cousin on her rise to the top (he even escorted her into the ring at WrestleMania this past April, performing during her entrance before the crowd of more

than 100,000). But Banks, who stands at a petite 5'4", says the most positive feedback comes from her female fans. “I think women look up to me and think, ‘If Sasha can do it, so can I.’ I was told so many times when I was trying to get into WWE, ‘You’re too small’ and ‘You’re not good enough.’ But I kept coming back because I wanted to be here. Being the boss is showing everyone that you never give up and always follow your dreams. Legit because you don’t ever let anyone tell you, ‘No, you can’t.’ ” Banks backs up her words with hard work. She’s in the gym most days for about 90 minutes at a time doing a mix of cardio and strength training like kettlebell swings, burpees, and box jumps. “It’s hard to get to the gym when we’re on the road so much, but it’s so important that I make the time to keep up with it.” Last year, Banks was one of the ﬁrst women to main-event a 30-minute “Iron Man” match, which had her increase her training to two cardio workouts a day plus resistance training to build strength and endurance. She also credits her work at the WWE Performance Center in Orlando for helping master her signature moves, which include her latest, “the Bank Statement” and “Bankrupt.” As the success of the women’s division continues to grow in WWE, you can expect to see even more athleticism spotlighted. (Fellow WWE stars Charlotte and Eva Marie come from a sports background: Charlotte played college volleyball; Eva Marie was a college soccer player.) At WrestleMania 32, the Divas division was officially retired (along with the purple butterﬂy title), replaced by the WWE Women’s Championship. “The fans used to call the women’s matches a bathroom break—now they are actually buying tickets to watch the women wrestle. That speaks volumes about how far we’ve come,” says Banks, who says she’s just getting started. “I want to show the world that women belong in WWE. Every time I go out and hear my name being chanted, it gets me so excited,” she exclaims. “I just want to keep showing everyone that I am here to be the best.”

“I THINK WOMEN LOOK UP TO ME AND THINK, ‘IF SASHA CAN DO IT, SO CAN I.’ ”

HE H OW S IT DOES

Workouts: At the gym four to five days a week, running on the treadmill plus total-body strength moves On the menu: “I try to eat clean even when I’m on the road.” Breakfast: Egg-white omelet with feta, onion, and turkey. Salad with chicken for lunch. Protein smoothie for snack. Salmon and asparagus for dinner. Favorite snacks: Beef jerky, tuna packets, fruit Cheat foods: Ramen noodles, pizza, and burgers. “Sometimes all in one day!” In her suitcase: Workout clothes, ring gear, sunglasses, and lots of bling, including a “Legit Boss” necklace and rings. Plus a “blinged out” jacket. “The TSA guys all know me by now.” Downtime: Watching Korean movies, anime, and playing video games

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Pulse

July/August 2016

TRAINING, NUTRITION, HEALTH, BEAUTY, AND MORE

YOUR MOMENT IS NOW There is a central theme to your life: Have a dream, make it happen. Set a goal, give it all you’ve got. You don’t wait for the “right” moment to start a new training or business plan, or to embark on a big adventure, because you know that those who do may wait forever. Instead, today is your day—it’s time to carpe diem. FOR FRESH TRAINING AND DIET MOTIVATION, HEAD TO MUSCLEANDFITNESS.COM/HERS. FOLLOW US ON TWITTER AND PINTEREST @MANDFHERS, ON INSTAGRAM @ MUSCLEANDFITNESSHERS, AND LIKE US ON FACEBOOK.

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WHAT’S INSIDE

TRAINING 31 PERFECT THE PUSHUP 32 FUNCTIONAL FITNESS 34 TOTAL-BODY FIT IN 5 MINS 35 SWIM FOR FAST RECOVERY

NUTRITION 37 SEAFOOD SAFETY MYTHS 38 BEST RECOVERY DRINKS 40 PROTEIN POPSICLE RECIPES 42 LOW-CALORIE COCKTAILS

HEALTH 44 BUILD GRIP STRENGTH 45 TRANSFORMATION 46 HEALTH NEWS 48 ANTI-INFLAMMATORY FOOD

FIT LIFE 50 THE SEXIEST SWIMWEAR 60 HAIR-REMOVAL TRICKS 62 MUSCLE BEACH ESSENTIALS 66 MUST-HAVE SELFIE TECH

PERFECT YOUR

GLUTEHAMMY TIE-IN Two top bikini competitors share their favorite moves for getting a ﬁrm, lifted booty BY KRISTIN MAHONEY

JANET LAYUG

STEPHANIE MAHOE

“The glute-hamstring tie-in is where the bottom of your glutes connect to the top of your hamstrings. Since fat is often stored in this area, it’s a tough spot to tone, but these exercises can create a nice shape where the two muscles meet.”

“I start my routine with a warmup using resistance bands (they produce an incredible amount of tension in the muscle), and I finish with a body-weight exercise that gets a lot of blood flow to the muscles to burn them out.”

“Get into a wide enough stance to go low and deep so you fully engage the glutes.” “I feel the resistance in my glutes, as well as my back.” “You don’t need your knee to touch the ﬂoor, but go low enough so your glute muscles get a full stretch.”

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“Push through both feet, driving hips upward, and squeezing glutes at the top.” “I tighten my glutes while curling the weight, hitting both muscles at the same time.” “I split these moves into three days of workouts, staying in the 10 to 25 rep ranges. For bigger glutes, I go heavy on weights for longer reps (seven to 12).”

TWO-TIME IFBB BIKINI CHAMPION

(4 sets, 5 reps, each leg) “Superior glute activation.” (4 sets, 15 reps, hold 2 sec. at top) “With band around knees, face machine and perform with legs almost straight like a good morning.” (4 sets, 15, 12, 10, 10 reps, increase weight) Superset with lateral leg raise.

“Targets gluteus medius and abductors.” (4 sets, 15, 12, 10, 10 reps) “Targets outer and upper glutes.”(3 sets, 20, 12–15, 6–8 reps, increase weight) “Make sure toes stay pointing forward.” (3 sets, 20 reps) “Booty pump ﬁnisher!” (2 sets, 20 reps)

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FIVE-TIME IFBB BIKINI CHAMPION

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While CrossFit is often criticized as being the source of numerous training injuries, research shows it’s no worse than other powerlifting or Olympic weightlifting activities and has a lower risk than some competitive contact sports. A study published in the Journal of Strength and Conditioning Research calculated CrossFit had an injury rate of 3.1 per 1,000 hours trained. TOP SORE SPOTS: SHOULDERS, BACK, AND KNEES STRENGTH, SPEED, STAMINA— CROSSFIT EMPHASIZES ALL ELEMENTS OF FITNESS.

THE LINGO

A gym that specializes in CrossFit AMRAP: As many reps as possible. In a CrossFit routine, you may be asked to do AMRAP of a series of exercises in a given amount of time. WOD: Workout of the Day. One reason CrossFitters love it—they never get bored, because the routine is constantly changing. KIP: A rocking motion that uses momentum to complete a pullup MUSCLE UP: A combination of pullup and ring dip GOAT: Movement or lift that you are not good at YBF: You’ll be fine.

CROSSFIT “Cindy”

“Murph”

This popular WOD uses just your body weight for resistance. If you can’t do full pullups, sub in assisted pullups, jumping pullups, or even pulldowns. Do as many rounds as possible in 20 minutes.

One of the most popular CrossFit benchmark workouts is called “Murph,” named after fallen Navy SEAL Lt. Michael Murphy, who was killed in Afghanistan in 2005. He used to do the workout himself, calling it “Body Armor.”

5 PULLUPS

10 PUSHUPS

15 SQUATS

FOR TIME: 1-MILE RUN 100 PULLUPS* 200 PUSHUPS* 300 SQUATS* 1-MILE RUN *PARTITION THE PULLUPS, PUSHUPS, AND SQUATS AS NEEDED

Game On More than 500 athletes from 18 countries around the globe gather in Carson, CA, each July for the CrossFit Games. There are more than a dozen challenging events, which have ranged from ocean swims to sandbag carries. (The actual activities change yearly, and they’re not announced until right before each event.) Last year’s female winner, 23-year-old Katrin Davidsdottir from Iceland, is training to defend her title. Cardiovascular and respiratory improvements Stamina Strength Balance Accuracy Flexibility Power Speed Coordination Agility

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PE AT HEG EE IN C/G E T T Y IM AG E S; © CRO S SFI T IN C. 2 0 15

BOX:

S EE I T I N AC TI ON !

ONCE YOU’VE GOTTEN THE BASIC PUSHUP DOWN PAT, TRY THESE VARIATIONS, WHICH EMPHASIZE MORE OF THE TRICEPS AND SHOULDERS

CHECK OUT LADEWSKI’S VIDEO DEMO ON MUSCLEANDFITNESS .COM/VIDEO

Perfect Your Pushup Master this body-weight basic to sculpt a strong chest, arms, shoulders, and core BY ALYSSA SHAFFER

D O RO N G IL D; IL L US T R AT I O NS BY K AT E FR A N C IS

AT SOME POINT in the past few workouts, you’ve probably done a pushup, and there’s a good chance you’ve done it wrong. “People often do pushups incorrectly. They’ll place their hands in the wrong position, let the midsection sag, or ﬂare the elbows out,” says Julia Ladewski, C.S.C.S., a strength and conditioning coach based in Highland, IN. “These mistakes don’t allow the right muscles to be targeted.” That’s no reason to give up on this most classic of training moves. “Pushups are a true measure of relative strength— plus there are so many variations, and they can be done anywhere,” says Ladewski. Here, she breaks down the perfect pushup.

START HERE

1. Get the right hand position. Lie facedown on floor, hands in line with the center of your chest and just wider than shoulder width, fingers forward and gripping the ground. “Keeping your fingers in line with your chest is key,” says Ladewski. “It’s the biggest mistake most people make.” 2. Keep your hips up. Push up off the floor until your hips are in line with the rest of your

body, with your back straight (not sagging); squeeze your glutes. 3. Angle the arms. As you lower toward the floor, bring your elbows back 45 degrees from your torso. “Your lower arm should remain perpendicular to the floor,” adds Ladewski. As you push up, keep your core tight, squeeze your glutes, and don’t allow your midsection to sag. 4. Add other moves. In addition to pushups, keep bench presses (barbell or dumbbell) and triceps dips in your routine. “Bench presses are a similar movement to pushups to work the chest, while dips build the shoulders and triceps and are a great complement to pushups,” says Ladewski.

can’t quite master the form? Forget those modiﬁed “girl” pushups done on BUILD IT UP Still the knees, says Ladewski. “If you only practice half range, you’ll never be able to get your chest all the way to the ﬂoor.” Modify by elevating your hands on a barbell in a rack or Smith machine (or use a bench). As you progress, lower the bar one notch at a time, using full range of motion.

Lie facedown on ﬂoor with hands narrower than shoulders. Lower chest toward ﬂoor, pointing elbows straight back, keeping them close to sides. Press back up to start and repeat.

Begin in basic pushup position, hands on floor in line with chest. Lower chest to floor; when torso is parallel to floor, lower your forearms and roll your body back. Then roll forward and push back up to the full pushup position.

Begin in an “A-frame,” shoulders over hands and legs extended behind you, hips lifted. Drop head and chest to ﬂoor, bringing elbows straight back and keeping hips high. Then scoop chest up and forward; squeeze triceps at the top. Return to start, lifting hips.

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Power Plays BY CAT PERRY

To melt away stubborn fat, you need to put some wattage behind your workouts and rethink the tools you use most. Performing tire flips, for example, or digging deep with sled pushes once or twice a week will surely fire up deep-set fat cells and unveil lean muscle. Trainer Dan Wells, a functional fitness expert and CrossFit Games competitor with CrossFit Horsepower, has essential exercises and tips for successfully tackling the tire, rope, and sled to shred your body beautifully once and for all.

M &F H ERS

ROPE

Training with a tire will reach those fast-twitch muscle ﬁbers; plus you’ll always get your heart rate elevated if you’re pushing it or jumping over it. The harder you’re working those large muscle groups, like your legs, the more oxygen your body consumes, which simply means a bigger afterburn to make you leaner tomorrow than you are today.

Climbing a rope will help develop well-proportioned upper-body muscles that look great in a tank top. But this isn’t the same as your gym-class drill. Integrate rope climbing into your typical training regimen to improve grip strength, obliques (core), and stabilizer muscles that will help you with other lifts. For climbing rope, keep your shins covered with long socks. Pro tip: Save your arms from burnout by using your legs.

Form & Function Look for a tire that is about two-feet thick (150 to 225 pounds). Stand with feet wide, hands inside knees, pressing shoulders into tire. Squat and drive tire forward using legs only. Extend hips and pop a knee up before pressing forward with your arms. Prep Move Practice the barbell clean, and press from the ﬂoor before attempting. Workout 3 rounds for time: 5 tire ﬂips 5 jump spreads (from inside tire center, jump feet out to sides on top) 5 decline pushups (feet on tire)

This is the ultimate drill for leg power, strength, and conditioning. If your gym doesn’t have one, stack and wrap weights on a towel in a studio and push across the slick ﬂoor.

Keep hips low and spine neutral, not arched. Keep your feet straight (not angled out like a duck). Drive forward at full speed.

Start with an empty sled and add weight as necessary to make it even more of a muscle builder.

Alternate sled pushes with a partner for 5 minutes. Optimal distance: For fat burning, do 25 yards with an empty sled; to build muscle, stack on weight and limit to 10 yards. Rest while partner pushes.

Form & Function Jump up to grab high onto rope. It’s easiest to wrap one leg around it, lift toe, and raise knee as high as possible before standing on rope between feet as a clamp. Once secure, stand up and walk arms higher on rope. Repeat to the top! Prep Move Pull up with arms from sitting on the ﬂoor, or practice a jump catch and hold. For a challenge, wear a weighted vest. Workout 5 rounds for time: 1 rope climb (20 feet) 10 burpees

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BURN IT UP! THINGS FEELING TOO EASY TODAY? YOU HAVE TWO OPTIONS: ADD MORE WEIGHT, OR GO FASTER.

TIRE FLIPS

JULY/AU G 2 0 1 6

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4. Pulse Pop Squat

INSTAGRAM SENSATION AND FITNESS expert Paige Hathaway (more than eight million social media followers and counting!) shares her favorite ﬁve-minute routine for the core and lower body. “Adding a stability ball increases the challenge, but you’ll get a bigger payoff,” she says. How it works Do exercises in order for 45 seconds, taking a five-second break between moves. See a demo of these moves at muscleandfitness.com /paige-hathaway. 1. Wall Ball Squat

RECOVERY*

Stand with stability ball against a wall behind back, feet hip distance. Squat down, rolling ball down wall. Roll ball back up.

Hold ball overhead, arms extended. Jump feet wide out to sides while squatting down. Pulse down twice with two small hops, then jump feet together and stand up. Continue, keeping ball overhead throughout.

5. Ball Handoff 2. Knee Tuck Begin in pushup position, feet on ball, and hands on ﬂoor under shoulders. Pull ball toward chest, keeping abs tight; roll back to start.

3. Lunge Twist Hold ball with arms extended. Lunge forward with left leg, bending both knees 90 degrees; rotate torso and ball toward left. Step back to start and repeat on opposite side.

Lie faceup on ﬂoor, holding ball overhead. Pass ball to legs. While holding ball, bring legs toward ﬂoor while reaching arms overhead. Repeat, passing ball from legs to hands. Continue passing ball off.

6. Hamstring Ball Curl Lie faceup on ﬂoor, heels on ball. Lift hips into a bridge. Pull ball toward body, using hamstrings. Straighten legs; repeat.

AMOUNT MORE BACTERIA ON FREE WEIGHTS AT THE GYM COMPARED WITH A TOILET SEAT.* *Based on data from the website ﬁtrated.com, which gathered bacteria samples from 27 different pieces of equipment at three different gyms.

L A M B E R T P A AT; K A L I C O B A / A L A M Y

ENDURANCE

EXCLUSIVE!

CATCH FITNESS STAR PAIGE HATHAWAY DEMOING HER FAVORITE EXPRESS TONE-UPS IN EACH ISSUE OF M&F HERS!

GEAR UP 3 TOOLS TO BUOY YOUR POOL WORKOUT

What we love most about the Sporti Borderline silicone swim cap (besides the fun graphic design) is its gentle-on-the-hair material that’s easy to pull on and off without tearing your locks. ($7, swimoutlet.com)

BY ALYSSA SHAFFER

IF A SWIMSUIT IS SOMETHING YOU WEAR ONLY TO sit by the pool, it may be time to get it wet. Swimming is a great way to recover after a hard strength day or to get in some fat-burning cardio. In fact, a study in the International Journal of Sports Medicine found that athletes who hit the pool for a moderate workout on a recovery day were able to subsequently work out longer than those who took it easy. “Getting into the pool can help start that active recovery process,” explains Hannah Caldas, a coach with CrossFit Anywhere in Folsom, CA, and a former member of the Portuguese national swim team. “You’re flushing out some of the lactic acid while helping your muscle fibers recover.” Water is low impact and provides active stretching in every direction. And the faster you move, the harder you’ll work. Hydrostatic pressure also circulates blood flow back to the heart, keeping your heart rate 10 to 15 beats lower per minute than on land.

SWIM EASIER

Even the best-conditioned athletes can struggle in the pool because of poor technique. Follow a few of these form ﬁxes to develop a smoother stroke and be more efficient in the water. Breathe right. Breathing evenly not only keeps you calm and relaxed, it also changes the position of your diaphragm, so you stay tight through the core and can move more efficiently. Don’t hold your breath: Exhale while your head is still underwater, so when you turn to inhale, you can draw in more air. Practice by breathing out air bubbles underwater.

Complete your stroke. In freestyle, fully extend your arm in front of you, then pivot hips slightly down on the side that’s reaching forward; pivot the opposite hip as you switch positions on the next stroke. “Think about grabbing the water and pulling your arm toward your body, not just windmilling your arms in the water,” says Caldas. Kick out. Kick with your entire leg, moving from the hip down with a slight bend in the knee. And don’t let your legs just ﬂoat back to the top. “When you kick both down and up, you’ll move forward a lot more easily,” adds Caldas.

SWIM FOR STRENGTH To do this workout, you should be able to swim at least 100 yards (four lengths in a 25-yard pool) without stopping. If not, work up to 100 yards and go from there. WARMUP: SWIM 400 YARDS (EIGHT LAPS*), TAKING BREAKS AS NEEDED.

The new Kaiman Lady EXO goggles from Aqua Sphere are engineered to banish raccoon eyes. Soft-but-ﬂexible gaskets keep water out without sucking your face in, plus the patented curved lens offers a 180-degree ﬁeld of vision, so you can clearly see everything in front of you. ($22, aquasphereswim.com)

4 X 50 KICK: REST 20 TO 30 SECONDS BETWEEN INTERVALS. 4 X 50 PULL (USE PULL BUOY): REST 20 TO 30 SECONDS BETWEEN INTERVALS. 10 X 100 SWIM: TAKE 30 SECONDS’ REST BETWEEN EACH INTERVAL. (OR DO 20 x 50S, TAKING 15 SECONDS’ REST.) 200 COOLDOWN: SWIM FOUR LAPS AT AN EASY, RELAXED PACE.

* BASED ON 25-YARD POOL

Get more out of your kick with the Nemesis Fins from Speedo. Inspired by the shape of humpback whales, they help elevate your hips and feet so you stay streamlined, with scalloped outer edges that help you push through the water more efficiently. ($40, speedousa.com) FIT N E S S .C O M/ H E R S

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T IM TA D D ER / C O R B I S

Bring your workout into the pool to enhance recovery and boost performance

N E WV E G GTIE! ALER

Tatsoi

DIET & LUNG CANCER CIGARETTES ARE AN OBVIOUS risk factor for lung cancer—but starches and sugars may also play a surprising role. New research published in the journal Cancer, Epidemiology, Biomarkers & Prevention found that frequently consuming high-glycemicindex foods (think white breads, bagels, and starchy snacks like pretzels) was independently associated with an increased risk of developing lung cancer, even among nonsmokers. “Among the ‘never smokers’ in our study, those who had diets with the had a more

those whose diet had the lowest glycemic index,” says study author Xifeng Wu, M.D., Ph.D., professor of epidemiology at the University of Texas MD Anderson Cancer Center. Diets with a high GI ranking can create higher levels of glucose intolerance, insulin resistance, and other metabolic changes, explains Wu. And it’s not just the amount of food: “We were surprised that glycemic index, not glycemic load, was associated with lung-cancer risk,” she adds. “That suggests it’s the average quality, not quantity, of carbohydrate consumed that may affect lung-cancer risk.” —DIANA KELLY

49% —DK

INCREASED RISK OF LUNG CANCER AMONG SUBJECTS WITH THE HIGHEST DAILY GLYCEMIC INDEX (GI) COMPARED WITH THOSE WITH THE LOWEST DAILY GI

If you’re looking for a new green veggie to add to your mix this summer, consider tatsoi, a dark leafy green from the Brassica family. The veggie is similar to spinach in its nutrition profile for being low in calories and rich in the antioxidants vitamins C and A, as well as being a great vegetarian source of calcium and iron, says Sara Haas, R.D.N., a Chicago-based Academy of Nutrition and Dietetics spokeswoman. “Tatsoi is great raw or cooked, making it wonderful for several applications,” says Haas. Sub it for your favorite leafy green in salads, or add it to pasta, soup, or stir-fries. You can even add it to smoothies or turn it into pesto, she says. “I think tatsoi’s versatility is one of the reasons people like it. Plus, the flavor is mild, which makes it a tolerable-tasting green,” says Haas. Look for tatsoi at your local farmer’s markets and specialty grocery stores. —DK

How Many Healthy Eating Habits Do You Have? The Cornell Food and Brand Lab recently launched its Global Healthy Weight Registry to follow the stay-lean habits of those who are able to maintain a healthy weight over time. The latest registry is made up of about 80 percent women who average about 5'6" and 136 pounds with a BMI of 21.7. See if you recognize your own habits on this list!

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R I C H A R D D RURY/ G E T T Y IM AG E S; C O R BIS

THE UNEXPECTED LINK BETWEEN

TOP 10 SEAFOOD FAVES THE SPECIES WE LOVE MOST IN THE U.S., IN ORDER OF THEIR POPULARITY: 1. SHRIMP 2. TUNA 3. SALMON 4. TILAPIA 5. ALASKAN POLLOCK 6. PANGASIUS (AKA BASA) 7. COD 8. CATFISH 9. CRABS 10. CLAMS

THE SURPRISING TRUTH ABOUT

SEAFOOD Avoiding ﬁsh out of fear that it’s dangerous to consume? Science shows it’s not as bad as you might think. BY ELIZABETH M. WARD, R.D.

SEAFOOD IS packed with musclemaking protein, health-boosting vitamins and minerals, and disease-ﬁghting nutrients like omega-3 fatty acids. But despite its superstar nutrition proﬁle, most of us eat far less than we

should. The 2015 Dietary Guidelines for Americans recommends adults have at least eight ounces of seafood (about the amount you would get in two meals) weekly, and yet most of us consume less than half that. Women eat even less seafood—

about two ounces per week—when pregnant and breastfeeding— yet Guidelines recommends pregnant women get eight to 12 ounces of seafood weekly, mainly because omega-3s in deepwater ﬁsh like salmon and tuna help to support proper

SEAFOOD STARS TA R EK EL S O M B AT I / C O R B I S

FISH AND OTHER SEAFOOD OFFER A WIDE ARRAY OF NUTRIENTS, WHICH IS WHY YOU SHOULD BE EATING A VARIETY. MOST OCEANGOING FISH ARE RICH IN SELENIUM, BUT SOME OTHER NUTRIENTS STAND OUT IN CERTAIN SPECIES. BELOW, SOME TOP CHOICES:

NUTRIENT BONUS SERVE UP Salmon, canned albacore (white) tuna, mackerel Halibut, tuna, clams Blue crab, ocean perch, rainbow trout Salmon, tuna, sardines Oysters, clams, scallops

brain development in babies. But conflicting reports about seafood safety, especially for women of childbearing age, may make you wary. The good news: While women are often warned off seafood because of its potentially high mercury levels, which can be particularly toxic during pregnancy and breastfeeding, new evidence shows that fish have a built-in defense against this element that’s rarely part of the seafood safety discussion. “The high levels of selenium found in fish can prevent mercury from being harmful,” explains Nicholas Ralston, Ph.D., a biomedical research scientist at the

University of North Dakota. That’s because mercury actually latches onto the selenium, which in turn neutralizes its toxicity. Nearly every fish in the ocean contains more selenium than mercury, says Ralston, and the benefits of eating fish (especially during pregnancy) for a baby’s brain development far outweigh any potential risks. In fact, health groups, including a joint Food and Agriculture Organization and World Health Organization expert panel, recently issued a statement saying that women who avoid seafood during pregnancy may be missing out on the best possible benefits for their babies. Bottom line: While there are a few fish to avoid (including swordfish, shark, tilefish, and king mackerel) most of us can enjoy the benefits (and flavor) of the sea without a health risk.

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Tart Cherry Juice Cherry juice contains powerful antioxidants with proven anti-inﬂammatory properties, helping to neutralize workout damage. Most of the evidence is based on tart (unsweetened) cherry juice. One study found that distance runners who drank tart cherry juice twice daily for seven days had less muscle soreness and inﬂammation. Another found subjects who took a tart cherry powder for 10 days pre-workout had lower levels of creatinine (a marker of damage) for 48 hours after they lifted. TRY THIS: An 8-oz Cheribundi bottle contains 50 cherries. (cheribundi.com)

TART CHERRY JUICE IS PACKED WITH ANTIINFLAMMATORY NUTRIENTS THAT CAN MINIMIZE EXERCISEINDUCED MUSCLE DAMAGE.

Watermelon This favorite summer fruit is great for enhancing blood ﬂow during exercise, thanks to its high levels of arginine precursor L-citrulline. “Watermelon has a unique combination of amino acids and antioxidants like lycopene, which may help reduce oxidative stress,” notes Amy Ellis, Ph.D., R.D., a researcher at the University of Alabama. TRY THIS: Wtrmln Wtr uses cold-pressed melons that deliver six times the electrolytes of coconut water. (wtrmlnwtr.com)

4 BEST MUSCLERECOVERY DRINKS BY COURTNEY ANAYA, C.P.T.

YOUR TIME SPENT IN THE GYM will inevitably put wear and tear on your muscles, making it harder to bounce back for your next sweat session. But it’s the hours in between your workouts when you can really maximize your recovery. These four drink choices can help speed up your comeback and build on your efforts. 38 |

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Chocolate Milk Not just a kid’s classic, chocolate milk is an optimal recovery drink, delivering close to 9 grams of protein and essential amino acids in an 8-ounce serving. The simple sugars that make up the carb proﬁle help restore glycogen levels post-exercise. One recent study from James Madison University in Harrisonburg, VA, found that college athletes who

had low-fat chocolate milk after rigorous training had lower levels of creatine kinase (CK), a sign of muscle damage, compared with those who consumed a high-carbohydrate recovery drink. TRY THIS: Organic Valley’s organic low-fat chocolate milk is ultrapasteurized, so you can throw it in your gym bag unopened without having to worry about refrigeration. (organicvalley.coop)

During winter, maple trees accumulate a nutrient-rich water that includes minerals like calcium, manganese, and magnesium, as well as polyphenols, prebiotics, and electrolytes. Yet, it has less sugar than coconut water. Plus, the polyphenols it contains may be especially good for recovery: One study found athletes who used a polyphenol blend pre-workout had less muscular stress 48 hours later. TRY THIS: A 12-oz bottle of DRINKmaple water has just 30 calories and 5g sugar. (drinkmaple.com)

KARL NEWEDEL/STOCKFOOD

Curb exercise-induced soreness by gulping down these proven recovery beverages

Maple Water

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DIRECTIONS

NUTRITION FACTS

KEEP YOUR

COOL Grab one of these refreshingly healthy frozen treats to kick cravings while satisfying your sweet tooth BY CAT PERRY

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DIRECTIONS

2. Pour into icepop molds; freeze overnight. 3. To remove from mold, hold under hot tap water and then remove. 4. 1 packet makes 1 popsicle.

1. Add packet, almond milk, and water and allow mix to thicken.

NUTRITION FACTS Calories: 160, Fat: 2g, Carbs: 5g, Sugar: 2g, Protein: 26g

1 packet BodyTech Pro Pudding in Vanilla or Chocolate ½ cup almond milk for each mixture ½ cup water

P AR

SERVE S : 2

S E RV E S : 2

Sliced strawberries Blueberries 1–2 Premier Protein Vanilla shakes (premierprotein.com)

⅓ ⅓

frozen over-ripe bananas cup (approximately 6) frozen pitted dates cup toasted pecans

DIRECTIONS

1. Slightly thaw frozen fruit prior to adding to Yonanas maker (yonanas.com). 2. Insert one frozen banana. 3. Add dates. 4. Insert second frozen banana. 5. Sprinkle toasted pecans on top.

1. Line popsicle molds with sliced strawberries and blueberries 2. Fill popsicle molds with Premier Protein Vanilla Shake and freeze overnight.

NUTRITION FACTS (PER B OWL) Calories: 304, Fat: 24g, Carbs: 53g, Sugar 33g, Protein: 3g

NUTRITION FACTS (PER POPSICLE) Calories: 110, Fat: 1.5g, Carbs: 11g, Sugar: 6g, Protein: 16g

PINEAPPLE-GUM SYRUP IS A KEY INGREDIENT IN MANY BEAUTIFUL COCKTAILS, GIVING THEM A SILKY TEXTURE AND MOUTHFEEL.

Dances with Wolves (Bailar con Lobos) This herbaceous mezcal cocktail is a subtle blend of sweet and smoky. Pineapple gum syrup (available at smallhandfoods .com; also useful for punches, virgin drinks, and baking) adds just the right touch of sweetness, and sparkling water gives it a lightness. 2 oz Montelobos Mezcal infused with dry hoja santa leaf, if available* 1 oz lime juice ¾ oz pineapple gum 2 oz sparkling water Dehydrated pineapple slice and hoja santa leaf for garnish

GUILT-FREE SUMMER

COCKTAILS

Want a superfresh take on diet-friendly cocktails? Put down the G&T! We tasted these totally inspired low-cal drinks designed to treat your palate to more exciting ﬂavors all summer long. Sip responsibly. BY CAT PERRY

Combine ingredients in a shaker and shake. Strain over fresh ice cubes in a stemless wineglass; top with soda. Garnish with pineapple slice and hoja santa leaf if available. (Mint works too!) *For the infusion, add 3–4 leaves of hoja santa—a bright, fresh herb commonly used in Mexican cuisine—to one bottle of Montelobos. Leave for 45–60 minutes, then discard. Calories: 184, Carbs: 13g, Sugar: 11g

This divine sipper is incredibly light with a hint of floral and juniper berries, plus the sweet-tart balance of blackberries and lime juice. It’s made with Hotel Vermont Gin and DrinkMaple water, which adds a little bit of sweetness without a lot of calories.

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Calories: 77, Carbs: 1.3g, Sugar: .26g

In celebration of the Olympics, this refresher made with the Brazilian spirit cachaça clocks in at a scant 106 calories. The secret is the Be Mixed zero-calorie, zero-guilt mixer, made with natural sweeteners stevia, monk fruit, and erythritol, which creates an instant party with flavors like Cucumber Mint, Ginger Lime, and Margarita. (be-mixed.com)

Sangria Margarita The gluten-free Blue Ice Vodka used in this crossborder fusion cocktail has only 52 calories per 1-ounce serving— far below any other vodka or spirit out there. The Sangria Margarita has beautiful fruity notes from the berries, and the orange liqueur and oranges add a note from the groves. Serves 2.

Calories: 106, Carbs: 15.5g, Sugar: .57g

Re-Margarita Drink with your eyes first, then your lips. This sunny cocktail is made with Patrón Silver, a crowdfavorite tequila for good reason. Make the Orange Lime Cordial ahead of time and you’ll have enough for future use. Created by Rosie Ruiz, Cole’s (L.A.).

8 1 2 4

strawberries lime (juiced) oranges (juiced) oz Blue Ice Vodka (blueicevodka.com) 1 oz tequila 1 oz orange liqueur Coarse salt (or sugar) to rim glasses

2 oz Patron Silver Tequila (patrontequila.com) 1½ oz Homemade OrangeLime Cordial* ½ oz club soda Orange and lime wheels Clove

Mix ingredients in a cocktail shaker with ice, shake vigorously, and serve in salt- or sugarrimmed glasses. To draw out extra fruity goodness from the strawberries, muddle them in a rocks glass before adding them to the shaker.

Add all ingredients in pilsner glass. Add ice, stir, and garnish with orange and lime wheels studded with a clove in the middle of lime wheel.

Calories: 263, Carbs: 15g, Sugar: 10g

Calories: 154, Carbs: 3g, Sugar: 3g

HOMEMADE ORANGE-LIME CORDIAL: YOU'LL NEED 2 LIMES, 3 ORANGES, ½ OZ PATRÓN LIME CITRÓNGE, 1 CLOVE, AND 1 CUP PURE CANE SUGAR. PEEL AND THEN JUICE LIMES AND ORANGES. ADD JUICE AND REMAINING SKINS (BUT NOT PULP) IN BLENDER WITH ALL OTHER INGREDIENTS. BLEND UNTIL PUREED. ADD PUREE TO SAUCEPAN AND STIR OVER LOW HEAT FOR 10 MINUTES. REMOVE FROM HEAT AND LET SIT FOR 20 MINUTES. PLACE IN GLASS JAR FOR UP TO 8 HOURS. STRAIN CORDIAL THROUGH A FINE MESH STRAINER INTO NEW GLASS JAR. PLACE IN REFRIGERATOR UNTIL READY FOR USE.

FOR MORE DELISH DRINK RECIPES THAT WON'T WRECK YOUR DIET, VISIT MUSCLEANDFITNESS .COM/LOW-CALORIE -COCKTAILS

MU S C LE AN D FIT N E S S .C O M/ H E R S

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I’M TRYING TO LIFT A LITTLE HEAVIER IN THE GYM, BUT I FIND THAT MY HANDS GET FATIGUED BEFORE THE REST OF ME. WHAT CAN I DO TO BUILD UP MY GRIP STRENGTH? “Lack of grip strength is a common complaint for many women when they start lifting heavier. But don’t be discouraged!” says Molly Galbraith, C.S.C.S., co-founder of Girls Gone Strong. Galbraith recommends incorporating these three exercises into your program once per week to help you develop an iron grip. “Perform them at the end of your workout so you don’t fatigue your grip before you get started," she advises. Plus, be sure to wear lifting gloves!

Farmer’s Carry Pick up one relatively heavy dumbbell or kettlebell in each hand and walk for 10 to 15 yards or 10 to 15 seconds. Set them down. Rest for 30 to 60 seconds and repeat for six to 10 rounds. Each week, increase the weight of the implement or your distance/time or decrease your rest period to continue progressing. BONUS: This will help strengthen your core, back, hips, and legs.

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Offset Heavy Dumbbell Static Hold Pick up a relatively heavy dumbbell and hold it by your side while standing tall and bracing your core. Don’t bend or shift your weight to one side. Hold the dumbbell for 30 to 60 seconds, then switch hands. Aim for three to ﬁve sets, resting as necessary between sets. Each week, try to increase the weight of the dumbbell or the time of your hold. BONUS: Strengthens core.

JULY/AUG 2 0 1 6

Body-weight Hang Grab a pullup bar with an overhand grip and lift your feet off the ﬂoor so you’re hanging on the bar. Brace your core and hold as long as possible. Rest 60 to 90 seconds; repeat for three to ﬁve sets. Try to increase your time each week. BONUS: These help to improve your pullup strength.

WHAT’S ZMA, AND HOW CAN IT HELP ME IN MY WORKOUTS? “ZMA stands for zinc magnesium aspartate, although vitamin B6 is also a component of this supplement,” explains Linda Stephens, M.S., an IFBB pro, clinical nutritionist, and trainer based in Darien, CT. ZMA plays a key role in muscle recovery, helping you get a restful night’s sleep as your muscles rebuild after a strenuous workout. But the supplement also plays a role while you’re working out, assisting with protein synthesis and raising testosterone levels during strength training, which can help you build lean muscle. Magnesium also helps to alleviate

I’M NEVER IN THE MOOD TO EAT MUCH IN THE MORNING. IS IT REALLY THAT BAD TO SKIP BREAKFAST? “Studies are mixed as to whether breakfast has a positive effect on your metabolism—I don’t think that we have clear scientific evidence,” says Elisabetta Politi, R.D., the nutrition director at Duke Diet and Fitness Center in Durham, NC. In fact, a roundup of research studies found that skipping breakfast has little to no effect on weight gain. That’s not to say eating breakfast is unimportant. “The best way to nourish your body is to eat more when you are more physically active and less when you are less active,” says Politi. If you are generally more active in the earlier part of the day, start fueling your body in the a.m. and reduce your caloric intake in the evening; vice versa if you work out more in the afternoon or evening. “If you aren’t hungry when you wake up, then don’t force yourself to eat,” notes Politi.

CORBIS

muscle cramps, while zinc is a powerful antioxidant that aids in cell regeneration, she adds. Bonus: Research shows zinc itself can boost the immune system and reduce the length of time for colds. Look for a ZMA product that has a mix of about 450mg of magnesium, 30mg of zinc, and 11mg of vitamin B6.

CURRENT WEIGHT

125 lbs (BELOW) PREVIOUS WEIGHT

225 lbs

“I WANTED TO BE HEALTHIER FOR MY DAUGHTER AND FOR MYSELF.” Christine Carlos found the motivation from her family to drop 100 pounds in one year and stand onstage in a bikini competition S A M U EL L AT HRO P

BY KRISTIN MAHONEY

IT TOOK A DAY at the beach four years ago with her 8-yearold daughter for Christine Carlos to change her life. Then age 32, Carlos weighed 225 pounds— but it wasn’t just her appearance that upset her. “I was devastated

because I wasn’t able to really play with Ysabella the way she wanted me to. I was out of breath, unfit, and uncomfortable,” she recalls. Carlos started slowly, making small lifestyle changes. “I cut back on fast and fried foods and lowered my sugar intake.” She turned to a treadmill in her home, walking and running 30 to 45 minutes five days a week. She also started doing workouts like Tabata. Carlos lost about 50 pounds in just five months before her weight started to plateau. But instead of becoming discouraged, she set a goal of entering a bikini fitness competition. “That meant I had to get into the gym and start lifting weights,” she says. She was nervous at first, “but then I realized that everyone in the gym is there for one purpose: to better themselves. I had to just focus on myself and not anyone else.” Preparing for her first competition in 2014 helped her take off another 50 pounds in seven months. “I was nervous getting up onstage, but having my daughter there gave me strength. Win or lose, I felt I had achieved something.” The experience was enough to keep her going, and she signed up for a second

WORKOUT ROUTINE:

6 DAYS A WEEK, 60 TO 90 MINUTES PER WORKOUT SAMPLE WORKOUT: LEG DAY

Warmup 10 min. on the treadmill (walk 15% incline) Back Squat superset with Body-weight Curtsy Reverse Lunge 5x12 Stepup 4x20 Leg Press 4x15 Leg Extension 4x12 Seated Leg Curl 4x12 Romanian Deadlift 4x12 Seated Calf Raise 4x15 Stretch 5 min. SUPPLEMENTS:

Dymatize ISO 100 whey protein powder, BCAAs, and CLA SAMPLE DIET:

6 small meals a day Clean meals: Shredded chicken mixed with green vegetables such as sautéed spinach or ground-turkey meatballs with brown rice and broccoli Healthy snack: Rice cakes with peanut butter or sugar-free apricot preserves Favorite cheat meal: Burger and fries

competition last year, where she placed eighth, and plans to enter a third competition this year. Having a strong support system has made a big difference to her training. “I work hard to balance training and taking care of my daughter.” Most of all, she says, to achieve your goals you have to have the conﬁdence to get out and work hard. “Believe in yourself. If you really want to do something, nothing is impossible.”

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A CENTERED APPROACH TO BACK PAIN CHRONIC BACK PAIN KEEPING YOU from your favorite ﬁtness activity? Consider signing up for a meditation or yoga class. A study published in the Journal of the American Medical Association found that mindfulness practices like these signiﬁcantly helped relieve chronic lower-back pain. Researchers from the University of Washington in Seattle asked 342 participants to take part in either mindfulness-based stress reduction (MBSR) like yoga and meditation, cognitive behavioral therapy (CBT) to change pain-related behaviors through relaxation techniques, or usual care. After six months, both the MBSR and the CBT-intervention groups had greater improvement than the conventional-care one. Those in the yoga and meditation group even had an easier time with daily activities (like standing up or bending over to put on their socks). —Diana Kelly

Conquering Cravings at the Gym

The Bad News About BPA-Free Products The plastic-strengthening chemical bisphenol A (BPA) has long drawn ﬁre for possible health risks. But a common substitute called bisphenol S (BPS) may not be much safer. “We found that BPS is disrupting endocrine systems by mimicking estrogen, thyroid hormone, and the enzyme aromatase that converts testosterone to estrogen,” says Nancy Wayne, a reproductive endocrinologist and professor of physiology at the David Geffen School of Medicine at UCLA. “In side-by-side experiments, we showed that [exposure to BPS] is similar to BPA.” While questions remain, limit your use of plastics that come in contact with food and drink as much as possible, suggests Wayne. —DK 46 |

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Working up a sweat may help you curb your calorie intake, according to a new British study published in the journal Medicine & Science in Sports & Exercise. The study divided women into two groups. One followed a calorie-restricted diet; the other was told to run for 90 minutes on a treadmill. Both groups took part in an open buffet later that day with no limitations. Those who were on the diets had higher levels of the hunger-hormone ghrelin, which is known to increase appetite, and ate nearly 300 calories more than those who exercised. Of course, even very ﬁt women can’t commit to running 90 minutes at

a time. But the key here seemed to be intensity, not duration, says study author David Stensel, Ph.D., associate dean for enterprise at the School of Sport, Exercise and Health Sciences, Loughborough University. The higher the intensity of exercise, the more likely ghrelin levels are suppressed. And other research has shown that resistance training can also lower levels of this hunger hormone. All of which means that working up a good sweat can go a long way toward helping you reach your fat-loss goals. —DK

K L A U S V E D F E LT/ G E T T Y I M A G E S ; H E L E N S E S S I O N S /A L A M Y; M I C R O G E N / G E T T Y I M A G E S

PERCENTAGE OF PARTICIPANTS WHO EXPERIENCED “CLINICALLY MEANINGFUL IMPROVEMENT” IN BACK PAIN AFTER 26 WEEKS OF MINDFULNESSBASED STRESS REDUCTION.

Meet Kyla “I have now been working as a Personal Trainer and Business support from the team at ISSA. From day one, and now 10 of the phone line or email whenever you need. Working as a trainer both in person and with online clients has allowed me to meet and inspire hundreds of people way, and this is a dream to me. I am a monthly contributor to two fitness magazines and have been blessed to share my love and motivation for a healthier self, through multiple articles with other health and wellness sources including two with the Huffington Post. I can only hope to continue sharing and growing my passion for health and wellness with the support of ISSA.”

The ISSA Your Trusted Source for Fitness Education Since 1988 ISSA’s nationally accredited distance education programs provide the education you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certification courses even higher and earn an Associate’s Degree in Exercise Science with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.

ACCREDITED PROGRAMS Personal Trainer Fitness Nutrition

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1.800.892.4772 • 1.805.745.8111 (intl) or visit ISSAhers.com mention hers1607

call

ISSA • 1015 Mark Ave • Carpinteria, CA 93013

RETHINK YOUR MEDICINE KIT: NATURAL REMEDIES CAN HELP TO HEAL ACHING MUSCLES AND SPEED RECOVERY.

TURMERICCHIA BLAST This delicious drink recipe from Leith Hill, founder of the popular NYC restaurant Ellary’s Greens, is packed with recovery-boosting ingredients, including natural anti-inflammatories, antioxidants, and muscle-building amino acids. Give it a whirl after your next tough workout. 1 cup frozen pineapple ½ banana* (can be omitted for lower sugar) ½ tsp turmeric powder or small pinky-size fresh turmeric root 1 tbsp chia seeds 1 tbsp shredded coconut (or coconut meat) 1 lime, peeled 1 cup water or coconut water

Sore

BY NATALIE GINGERICH MACKENZIE

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1. Add all ingredients to a high-powered blender and blend on high until smooth.

The payoff for all that work can be a fair amount of aches and pains. Known as delayed onset muscle soreness, or DOMS, it’s likely the aftermath of microdamage to muscles and ligaments. While it’s a step toward building muscle ﬁbers stronger than before, that’s not much solace when it hurts to sit (or stand back up). And doctors warn against reaching too often for pain relievers, which can lead to signiﬁcant stomach problems. Luckily, a number of natural strategies can help you feel better faster with minimal side effects.

MAKES: 1 SERVING BRIAN HAGIWAR A /GE T T Y IMAGES

Shrink your recovery time and bounce back faster with these proven natural anti-inﬂammatories

DIRECTIONS:

PROTEINS/ AMINO ACIDS “Proteins, made up of amino acids, are the building blocks of our muscles and are preferentially depleted during intense workouts,” explains Drew Jamieson, N.D., a naturopathic doctor at the Polo Health + Longevity Centre in New Westminster, Canada. The key is to get your fill through quality sources, such as grass-fed meats, free-range chicken, eggs, wild salmon, nuts, and seeds. Adding a scoop of powdered L-glutamine or branched-chain amino acids (BCAAs) to a post-workout protein shake can help ensure your body has the raw materials to quickly repair muscle damage, adds Jamieson. HOW MUCH: 15g of protein powder plus 5g of BCAAs and 5g of L-glutamine derived from whey protein powder.

TURMERIC A study in the Journal of Alternative and Complementary Medicine found curcumin, an important compound in this deep yellow-orange spice, was as effective as ibuprofen at easing knee pain. And another study in the European Journal of Applied Physiology found it reduced muscle

damage following a soreness-inducing workout. You could pop it as a pill, but you’d be missing out on the warm, peppery flavor turmeric lends to many Indian and Chinese dishes. Toss it with roasted cauliflower, mix it into a smoothie, or grate it into a tea with some ginger and almond milk.

a sports dietitian at St. Vincent Sports Performance in Indianapolis, IN. Depending on your diet, you might consider a supplement to top off your intake: Look for one that contains mostly EPA and DHA versus other omega-3s (the label should say).

HOW MUCH: Up to 3g of turmeric (root or powder; about 1 teaspoon), or up to 600mg of curcumin powder 3 times a day.

HOW MUCH: You’ll get about 1,000mg from 4 oz of canned tuna or 2 to 3.5 oz of wild salmon. For supplements, up to 3,000mg a day is considered safe by the FDA.

OMEGA-3 FATTY ACIDS

ARNICA

There are two types of health-boosting omega-3 fatty acids: EPA and DHA. EPA is known primarily for its anti-inflammatory benefits, while DHA helps improve brain function. Together they also work to reduce triglyceride levels and balance hormones, says Jamieson. Research shows female athletes who took just one week of DHA supplements had a 23% drop in training-induced muscle soreness. Key sources include fish like salmon, tuna, herring, and sardines as well as avocado, flaxseed, chia seed, egg yolks, and nuts or seeds, says Sigornie Pfefferle, R.D.,

POWER TRIO

A plant-based natural remedy used for nearly five centuries to heal bruising and sprains, arnica salve massaged into the quads every four hours spelled less soreness when research subjects were tested three days after downhill running workouts. HOW MUCH: There are no standardized recommendations but look for topical creams or a pure arnica extract, which you can mix with water and apply with a cloth. You can also take homeopathic pills with a 30x dilution. Note that ingesting any other form of arnica can be toxic, so you should never apply it to broken skin.

THE FATTY ACIDS FOUND IN FISH LIKE SALMON CAN KEEP MUSCLE SORENESS TO A MINIMUM.

MAGNESIUM More than 70% of adults don’t reach the RDA for magnesium in their diets. But a 2014 study shows magnesium intake (found in foods like whole grains, leafy green vegetables, legumes, and nuts) reduces inflammation in the body. Try sipping magnesium citrate powder mixed with water throughout the

CHIA SEEDS PROVIDE PROTEIN, CALCIUM, OMEGA-3 AND OMEGA-6 FATS, SOLUBLE FIBER, AND TONS OF ANTIOXIDANTS.

VPHOTO/AL AMY

BROMELAIN, A UNIQUE MIXTURE OF ENZYMES FOUND ONLY IN PINEAPPLE, MAY REDUCE SWELLING, BRUISING, AND HEALING TIME.

COCONUT WATER CONTAINS FIVE ESSENTIAL ELECTROLYTES: SODIUM, MAGNESIUM, CALCIUM, POTASSIUM, AND PHOSPHORUS.

day, or especially after a workout or just before bed, recommends Carolyn Dean, M.D., N.D., medical advisory board member at the Nutritional Magnesium Association. For generations, people have also sworn by Epsom salt baths (made from magnesium sulfate crystals). Magnesium is readily absorbed through skin, so a soothing Epsom salt bath after a hard session can feel good while boosting magnesium levels in the body. HOW MUCH: 320mg for adult women, though more may be beneficial during intense training. For baths, pour 1–2 cups of Epsom salts into the water.

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01 TOP, $80; BOTTOM, $79; ROBBANDLULU.COM

SUMMER Make some waves in the best swimsuits of the season, from boho and mod styles to mama hottie and surfer girl

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H ERS

2016

02 TOP, $98; BOTTOM, $108; MERCULTURE.COM

03 TOP, $42; BOTTOM, $42; GYPSEA.MYSHOPIFY.COM

04 TOP, $68; BOTTOM, $64; SWIMSYSTEMS.NET

05 $308, WEARE HANDSOME.COM

06 TOP, $86; BOTTOM, $50; ZAPPOS.COM

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TOP, $60; BOTTOM, $72; AMAZON.COM

TOP, $56; BOTTOM, $54; BSWIM.COM

$214, ZIGILANE.COM TOP, $62; BOTTOM, $46; SUNSETS SEPARATES.COM

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TOP, $90; BOTTOM, $79; NOVELSWIM.COM TOP, $68; BOTTOM, $42; HERROOM.COM

TOP, $23; BOTTOM, $13; YANDY.COM

TOP, $80; BOTTOM, $79; GURIABEACHWEAR .COM.BR

$94, SONOIRE.COM.AU TOP, $60; BOTTOM, $38; COCORAVESWIM.COM

$104, BEAUTY SWIM.COM $240, AGUA BENDITA.COM

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TOP, $112; BOTTOM, $90; LYBETHRAS.COM

$118, ZAPPOS.COM

$114, XANDRA SWIMWEAR.COM

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2016

TOP, $115; BOTTOM, $81; SUNKITTENSWIMWEAR.COM

TOP, $114; BOTTOM, $97; INDAHCLOTHING.COM

A D

2-INCH HANDHAMMERED 14K GOLD FILL AND STERLING SILVER BAR ON 14-INCH CHAIN WITH WIRE WRAPPING. $63, NASHELLE.COM

C OVERSIZE STATEMENT RING WITH KNOTTED DETAIL AND GLASS STONE MICRO PAVE DETAIL. $30, ALDOSHOES.COM

CLASSIC NYLON STRAP, 30-METER WATER RESISTANCE, AND NIGHT LIGHT. $65, TIMEX.COM

Bright, shining necklaces, hair bands, bracelets, and rings draw attention to the star of the show

COURTESY

CHARMED AND CHAINED HAIR TIES IN A TON OF CHIC (AND SWEET) COLOR COMBOS LOOK GREAT ON THE WRIST AND IN YOUR HAIR. $48, BYLILLA.COM

AN ATTENTION-GRABBING CASCADE OF PEARLS AND CRYSTALS ACCENT YOUR DÉCOLLETÉ. $50, 7CHARMINGSISTERS.COM

SUPPLE ITALIAN LEATHER SURROUNDED BY GORGEOUS BEADED AND CHAINED BRACELETS. $435, SARADESIGNS.NET

SOFT SUEDE BRACELET WITH INTERCHANGEABLE PENDANT (MORE THAN 40 MANTRAS) THAT EVOLVES WITH YOU. $28, MOMENTUMJEWELRY.COM

H BANISH THE BLAND HAIR DAYS WITH THIS GLAM GRECIAN-STYLE HEADBAND. $32, IDEAS108.COM

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MISTAKEPROOF YOUR SPF

SCREEN SAVERS

Ace your sunscreen application with these easy tips

Six SPF stars to keep skin healthy no matter your activities BY KARYN REPINSKI

1 / Shop smart. Look for a sunscreen that’s broad-spectrum (so it protects against both UVB rays, which are responsible for burning skin, and UVA rays, which can age skin) and has an SPF of at least 30. If you’re outside for an extended period, opt for one that’s water-resistant up to 80 minutes.

6 1

WHEN IT COMES to maintaining healthy, beautiful skin, using sunscreen is a win-win. “It’s the most important way to minimize the risk of skin cancer and slow signs of aging,” says Christine Choi Kim, M.D., a dermatologist in Santa Monica, CA. The key is ﬁnding one you love. Whatever your needs, here are six sunscreens to suit every application. 56 |

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1 For daily use: Coppertone ClearlySheer has a light matte ﬁnish that’s ideal when worn under makeup. ($9, retailers nationwide) 2 For dry or sensitive skin: Dr. Jart+ Every Sun Day Sunscreen SPF 50 protects with nonirritating natural ingredients like zinc oxide and titanium dioxide, plus it’s packed with plant extracts such as aloe vera, calendula, hollyhock, and purslane to smooth and soothe your complexion. ($34, sephora.com)

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3 For beach lovers: Leave the sand at the shore! Banana Boat SunComfort Lotion SPF 30 won’t feel sticky when it’s on your skin, so sand simply brushes off. ($7.50, retailers nationwide) 4 For spray fans: Ocean Potion H2O Sport Wetskin SPF 50 is engineered to be sprayed at any angle, which makes covering hard-to-reach places like the middle of your back a breeze. ($10, retailers nationwide)

5 For swimmers: Sweat, water, and chlorine can wash away sunscreen, but Shiseido Ultimate Sun Protection Lotion SPF 50+ with WetForce Technology is formulated to become even more effective when it’s exposed to water. ($40, shiseido.com) 6 For touch-ups: The mineral-based Sun Stick SPF 30 glides on easily to protect oftenoverlooked spots like your ears, the back of your neck, and along the tops of your feet. ($19, 100percentpure.com)

2 / Slather it on. Use one ounce— about the amount in a full shot glass—and coat all exposed areas of the body. Apply to dry skin 15 minutes before going outside, and reapply every two hours or after excessive perspiration, swimming, or toweling off. If you use a spray, rub it in well and apply generously or you may not be able to tell where it’s been applied, says Kim. 3 / Think beyond the bottle. “Sunscreen is just one component of being sun-safe,” says Kim. Seek shade during peak hours of UVB exposure of between 10 a.m. and 2 p.m., and wear sun-protective accessories like wide-brimmed hats and sunglasses. Or look for clothes with a built-in UPF 50. (A typical white T-shirt has about a 4 UPF.)

1 / LATHER TONING EYE GEL WITH VITAMIN K Cooling eye gel relieves puffiness while niacin and vitamin K add elasticity and ﬁrmness to skin for a more youthful look. Over time this blend of royal jelly, aloe, spirulina, and green tea can help improve skin tone and reduce the appearance of dark circles. Paraben-free. ($31, lather.com)

Best Summer

BEAUTY BUYS Hydrate, protect, cleanse, and glow from head to toe with essential products for your summer beauty regimen

2 / TATA HARPER PURIFYING MASK This 100% natural purifying mask is all the rage with fashionistas who want glowing skin au naturel. It uses 23 nature-made ingredients— like yogurt probiotics, broccoli extract, brown algae, prickly pear seed oil, and turmeric—to combat skin-cell aging and environmental pollution. ($65, tataharperskincare.com)

3 / REVLON PHOTOREADY SKINLIGHTS FACE ILLUMINATOR

Love that luminosity! With just a few swipes of sheer liquid glow, you can bring out your cheekbones. The best part: The four shades work beautifully on all skin tones from dark to light. Wear the radiance cream alone or mixed with foundation. ($13, drugstore.com)

4 / FIRST AID BEAUTY CLEANSING BODY POLISH WITH ACTIVE CHARCOAL

PERRY

Ooo! What a little exfoliator can do for you! The essential summer scrub will not only cleanse and soften skin, it also helps smooth uneven skin texture and tone. Activated charcoal helps remove toxins that can build up with increased sun exposure, sunscreen application, and sweat. ($28, ulta.com)

5 / PHYTO PLAGE PROTECTIVE SUN VEIL

8 7

Get silky soft hair that’s also shielded from the damaging, drying effects of UV rays. Phyto Plage Sun Veil mists on and adds a lightweight layer of shine and color protection. ($30, phyto.com)

6 / MOROCCANOIL BEACH WAVE MOUSSE 2

Get that beach babe look of lightly tousled locks without the over-drying effects of sea salt sprays.

Cuticle-nourishing argan oil in this weightless mousse adds hydration. Plus it adds styling control for all hair types. Want a messy braid, an up-down pony, or perfect curls for days? Done. ($28, moroccanoil.com)

7 / VIOLIFE ZAPI SANITIZER COBALT Research has found that toothbrushes can harbor pathogens such as Staphylococcus aureus, E. coli, and herpes simplex. Slip your brush into this germ ﬁghter to kill 99.9% of bacteria using UV light. Also comes in a travel version for $30. And 5% of each purchase on BeautyKind is donated to a charity of your choice. ($40, beautykind.us)

8 / BUTTER LONDON PATENT SHINE 10X Bright nails add a playful accent to your bold and sugar-sweet summer tones. This high-tech, long-wear formula lasts up to 10 days, is chip resistant, and is made sans formaldehyde, DBP, toulene, and other toxins found in many polishes.

9 / GLO MINERALS CONTOUR/ HIGHLIGHT BRUSH

11 / LAURA GELLER WEARABLES EYE SHADOW PALETTE

Master the summer shimmer with this dual-end PBT Synthetic brush that helps contour and highlight cheekbones in a few easy swipes. The round side blends and diffuses; the tapered side allows precise application. ($29, gloprofessional.com)

Twelve high-saturation shadows including warm and cool neutrals plus dramatic shades look amazing on women of all skin tones. ($42, beautykind.us)

10 / DENTEK PROFESSIONAL WHITENING POLISHER

This all-natural lip tint hydrates your pout for hours. With natural ingredients like moisturizing beeswax, repairing vitamin E, and nutrient-rich moringa oil, this super-saturated lip color is great for day or night. ($9, burtsbees.com)

Brighten your smile in less than three minutes. The polisher works just like an automatic toothbrush with very little mess and uses a professional-strength solution that surpasses the whitening power of strips without any harsh chemicals or peroxide. ($35, amazon.com)

12 / BURT’S BEES NATURAL MAGENTA RUSH LIPSTICK

DIY

13 / CLARINS AFTER SUN REPLENISHING MOISTURE CARE

FACE MASK BY CELEBRITY FACIALIST AND FOUNDER OF JOANNA VARGAS SALON AND SKINCARE COLLECTION

Vargas says, “Yogurt is anti-inﬂammatory, and I recommend avocado for every skin type because it has lots of B vitamins and fatty acids to keep the skin hydrated." Honey also hydrates and is antibacterial to “really transform the skin,” she notes. INGREDIENTS:

½ cup yogurt ½ avocado ¼ cup honey DIRECTIONS:

Mix ingredients, leave on skin 20 minutes; rinse.

Hydrate your skin and preserve your tan with this deep treatment moisturizer for the face and neck. This intensive cream also removes shine with a matte finish. Sunflower seed extract helps minimize the appearance of fine lines and wrinkles. ($34, fragrance.com)

14 / JANE IREDALE LIPDRINK SPF 15 LIP BALM IN CRUSH How much smoother can your lips get? Very. This mega-lightweight tinted lip balm is ideal every day, and unlike other lipsticks with SPF, it doesn’t add a white tint to your lips and is buttery soft. Available in four shades. ($15, janeiredale.com)

15 / SWEETSPOT LABS ON-THE-GO WIPES IN GRAPEFRUIT VERBENA The only post-workout wipe you’ll ever need, this do-it-all refresher is 98% natural, plus it’s gentle yet effective enough for use all over your body. Clinically tested and gynecologist recommended, the wipe contains only safe ingredients like aloe, cucumber, and cranberry extracts. ($10 for 30 ct, target.com)

URBAN DECAY BEACHED BRONZER Get a goddess glow with a dusting of finely-milled pressed powder that goes on evenly with a sheer, streak-free finish. Apply to your face or body, wet or dry, in one of two flattering shades, or use for contouring. ($28, sephora.com)

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SMOOTH MOVES Take off unwanted hair without the hassle with these simple removal tips BY CELIA SHATZMAN

SUMMER MEANS SUNDRESSES, shorts, tanks, bikinis—and plenty of skin showing. That means ﬁguring out the ideal way to safely remove unwanted hair. Keep in mind that the same method might not work best for every area. “The type of hair and skin pigmentation can make certain hair-removal techniques better suited than others,” notes Tess Mauricio, M.D., a dermatologist based in San Diego, CA. Here’s how to get the best results when it comes to getting bare.

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LASER HAIR REMOVAL DO: First, make sure that you’re a good candidate. “Laser hair removal is best for people with dark hair and light skin,” explains Debra Jaliman, M.D., a dermatologist based in New York City. “It’s not very effective for anyone with blonde hair because the laser has to sense pigment in the hair follicle in order to work.” If you’re having it done professionally, make sure to go to someone who is skilled with laser hair removal and has lots of experience with

different skin tones. And expect a financial commitment, since it can be expensive— typically at least six to eight sessions scheduled four to six weeks apart. (The upside is once treatment sessions are done, the hair is permanently gone.) If you’re using an at-home device, be sure it is dermatologist tested. “Read the instructions carefully before using and keep up with the treatments every two weeks or so until you begin seeing results,” advises Mauricio. DON’T: Wax or pluck hair before your beauty

appointment. “You will be removing the target and your treatment will not be as effective,” says Mauricio. TRY: For professional results at home, the easy-to-use LumaRx IPL Mini Hair Removal Device (A) reduces hair by up to 94% after just three uses. ($380, amazon.com)

HAIR-REMOVAL CREAMS DO: Avoid a mess by opting for depilatories that can be used in the shower, making them

A MMEN T O R P PH O T O G R A PH Y/A L A M Y

SOME SKIN SPOTS ARE MORE SENSITIVE THAN OTHERS, SO YOU MAY NEED TO ADJUST YOUR HAIR-REMOVAL METHOD DEPENDING ON THE BODY PART.

more foolproof and convenient. And look for moisturizing formulas for extrasmooth skin. DON’T: Slather it on without doing a patch test. “If you are sensitive, the skin can burn or become irritated,” says Jaliman. TRY: Nair Nourish Shower Power (B) with Japanese Cherry Blossom and 100% Rice Bran Oil dissolves hair while you shower and lasts longer than shaving—plus the rice bran oil leaves skin looking smooth, healthy and radiant. ($12, drugstore.com)

WAXING

SHAVING

DO: Exfoliate before and make sure that hair is no longer than half an inch long. DON’T: If you’re doing it on your own, don’t start without carefully reading instructions. “The hot wax can cause burns if not administered properly, and ingrown hairs and folliculitis can occur,” cautions Mauricio. And whether you’re waxing at home or at a salon, avoid using products that may cause skin sensitivity (such as Retinol, glycolic acid, salicylic acids, and benzoyl peroxide) for at least one week before waxing. TRY: Nad’s Exfoliating Body Wax Strips (C) have an exfoliator on the outside and wax on the inside for extra smoothness and to minimize ingrown hair. ($9, target.com)

DO: Try shaving after a long shower, when hair is hydrated. DON’T: Use that blade for too long. (Change it when it feels like it’s catching while cutting the hair.) A dull razor can cause cuts, bumps, burn, and ingrown hairs. Avoid shaving right before a pedicure (the products can cause the skin to sting), or going in the ocean, says Mauricio. Finally, don’t shave after applying a self-tanner— you’ll take it right off. TRY: The Gillette Venus Swirl (D) features FlexiBall technology to help navigate tricky areas like ankles and knees; five contour blades catch practically every hair. ($12, amazon.com)

Damage Control Something gone wrong? There’s a fix for every oops. B U R N IN G

“The best way to soothe skin is to cool it first with some ice if there is persistent redness or a burning sensation, followed by a hydrocortisone anti-inflammatory cream available over the counter (apply twice daily for up to three days),” says Mauricio. Try PCA SKIN CliniCalm 1% (E) with maximum-strength 1% hydrocortisone. It also contains hyaluronic acid and honey to moisturize and repair the lipid barrier. ($45, pcaskin.com) RAZO R B U R N AN D R E D N E SS

Applying some ice can help chill out redness and relieve pain. If that doesn’t work, the all-in-one gel lotion Shaveworks The Cool Fix (F) features glycolic acid, salicylic acid, and phytic acid to exfoliate, kill bacteria, and slough away dead skin. ($26, amazon.com) IN GR OW N HAIR

Exfoliate skin in the surrounding area, then use BeautyRx by Dr. Schultz Ingrown Hair Treatment Pads (G). The green tea’s antioxidant and anti-inflammatory properties help soothe the area, while a proprietary ingredient speeds up the elimination of ingrown hairs. ($45, beautyrx.com)

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G B

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ALL YOU NEED FOR A GREAT SUMMER ARE THE RIGHT WORKOUTS, RIGHT INSPIRATION, AND RIGHT GEAR. GET IT HERE.

Stay dry and in style with a bold Lacoste Beach Towel. It’s extra-long and wide so you have plenty of room to flip, and it’s made from plush cotton. Plus, the towels come in a ton of great designs that scream summer. ($42, macys.com)

Muscle Beach Babe One moment you’re in the gym and the next you’re out the door, so make sure your workout on bright, sunny days includes one of these totally fun summerﬁtness must-haves. From a portable quick-inﬂate stand-up paddleboard to L.A.-inspired roller skates to the perfect camo tote, you have all the best summer activities in the bag. BY CAT PERRY 62 |

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Oakley Moonlighter Sunglasses Cut glare, protect your eyes, and stay active all at once with these ’80s-style sunglasses from Oakley. Up for a 30-minute burpee and boot-camp session? No worries—the curved frame and hydrophilic rubber-tipped nose help keep these in place while you sweat. HD polarized lenses filter out 99% of glare and offer 100% UVA/B/C protection. They come in a variety of colors. ($170, oakley.com)

Cannondale Quick 4 Fitness Bike Two words: Speed queen. This sleek (and insanely comfortable!) bike is your new best friend for picking up the pace. Flat-palm handlebars, 27 speeds, and a cushy women’sspecific seat that’s built for longer adventures make riding this bike a total dream come true at a price that won’t bust your budget. The 700x30c punctureprotected tires and lightweight aluminum frame with microsuspension allow for greater control and navigability. Whether you’re running errands or want to ride for a couple of hours, you’ll be ready to roll. ($650, cannondale.com)

Herschel Supply Alexander Tote Yes, you are the captain with this utility-meetsstyle carryall camo tote. The bag features a water-resistant tarpaulin construction and durable, tightly woven straps. A convenient, large inside pocket and exterior zip pocket keep you organized, and the interior is deep enough to hold your sneakers, clothes, bars, and more. ($70, shop .herschelsupply.com)

La Vie Boheme Yoga Mat Downward dogs and child’s pose never felt so good before this yoga mat came around. It’s made without latex or heavy metals (common in other mats) and has an extra-thick 6.2mm construction, so you can rest assured that your mat has the same intentions as you do: taking you to your sanctuary. Plus, it's 72 inches long by 24 inches wide and weighs only 3.6 pounds. ($86, laviebohemeyoga.com)

Puma Suede Classic How about your street style? You’ve got it in spades if you’re rocking these classic Pumas. They come in salmon, sky blue (pictured), gray, and hot pink, as well as rich primary shades. A grippy bottom and cushioned, roomy footbed make going from lifting in the gym to sipping at the coffee bar feel doable and cool. ($65, puma.com) MU S C LE AN D FIT N E S S .C O M/ H E R S

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Ten Toes the Weekender 10-foot Inflatable Stand-up Paddleboard Head to the beach, lake, or river with the Weekender Inflatable SUP board. It quickly goes from being neatly wrapped up to inflated and ready for the water. If you’ve never tried SUPing, you’re in for an upper-body and core workout like no other. Plus, add in the balance challenge and you’re set for a fun sweat session you can brag about. ($600, tentoesboards.com)

Ultimate Ears Speaker UE Roll 2

Brookstone Revolar Personal Safety Device If you’re running, biking, or doing calisthenics outside, training on your own can sometimes be dangerous, whether you slip and fall or worse. With that in mind, Brookstone has created a discreet device that clips on to your sports bra or attaches to a key ring and sends an alert to your preprogrammed contacts (up to five) if you tap it two or three times. And it gives your exact GPS coordinates so help can easily find you. ($99, brookstone.com) 64 |

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Get the party started with this waterproof, sandproof, shockresistant speaker. The flat disc shape of the UE Roll 2 delivers full-on surround sound and has a wireless range of 100 feet. Big buttons on top allow for easy sound control. What’s more, it comes with a floatie in case you’re poolbound, and a handy app lets you use your phone as a remote. ($99, ultimateears.com)

Buqu Piña Power Bank Having extra power while you’re on the move is the bomb! This nifty little power bank can recharge your phone once over. Clip it onto your key ring or bag and you’ll never be caught without enough juice. ($30, mybuqu.com)

Molten Camp Neon Recreational Volleyball Be the champ and ace the beach with the Molten Camp Volleyball. You can count on burning at least 109 calories every 30 minutes—more if you go harder—while playing volleyball. We love the bright colors that really pop against the sand and ocean, so you can keep an eye on the target. ($15, dicks sportinggoods.com)

MAKE THIS THE SUMMER YOU SKATE YOUR BUTT OFF WITH FUNKY LEATHER OR SUEDE SKATES, AVAILABLE IN ANIMAL PRINTS OR CANDYCOLOR HUES.

THIS FANNY PACK CREATES INFECTIOUS FUN WITH SOLID SOUND FOR YOU—AND THE GAWKERS.

JammyPack SuperDiamond PureGold Fanny Pack More sound while you’re on the move— JammyPack has it! The fanny pack is back with a boom in wireless Bluetooth speakers that zip into the front storage pocket of the pack. With fabulously patterned exteriors like this gold-sequin shiner, the pack has an interior pocket that is roomy enough for any essentials you need to take along as you stay in go mode. ($80, jammypack.com)

Fun, flirty animal prints on these old-schoolstyle roller skates will turn heads while you turn out figure eights and 4-wheelers. Made by roller-skating-legends brand Moxi Roller Skates, these are purely high quality with ultra-durable MDI outdoor wheels and Kwik Abec-3 bearings. Go get in your leg workout—this is throwback fitness at its best. ($179, urbanoutfitters.com)

Rapha BeOPlay H6 Over-Ear Headphones Go ahead and sweat it out in the gym and on the spin bike in headphones made for travel and turbo sessions. The leather ear covers are ultra-soft, sweat-resistant, and breathable; and an inline remote/mic allows for music and call control. A collaboration with legendary engineers Bang & Olufsen, Rapha’s H6 has ridiculously rich sound and bass, so you stay right in the zone. ($364, pages.rapha.cc/stories/sound-on-the-road) MU S C LE AN D FIT N E S S .C O M/ H E R S

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NEVER BY YOUR SELFIE! Say hello to the best tech for taking the perfect selﬁes, one-woman action videos, and mid-repetition shots. All about you, easily. BY CAT PERRY

$599 ($479 PRE-ORDER), SOLOSHOT.COM

One click captures your fitness feats on video when the SoloShot3 acts as your personal cameraman. The base + action cam bundle supports automatic filming, which means you can host a dynamic plyo workout video and have every step captured as it follows you. The intelligent edit feature identifies the highlights, and then you can wirelessly push clips to all your social channels at the tap of an app. Plus, the Wi-Fi–enabled SoloShot3 base works with a variety of mainstream cameras. Lights, camera, active! 66 |

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WIN THIS!

$50, CLIQUEFIE.COM

Want it all? This selfie stick has a tripod, a 29-inch extension pole, and a Bluetooth-enabled remote. Plus, it’s small enough to fit in your bag and is durable for every environment. A slightly smaller version (CliquefieMini, $25), comes in tons of fun colors but without the tripod. Both take your selfies to the next level.

$30, JOBY.COM

The original selfie essential is still the most versatile grip tripod for attaching to everything from lifting racks to trees, or just use it as a simple adjustable tripod. The stay-put design with no-slip rubber grips around each ball bearing keeps the GorillaPod from falling.

Other Pic Essentials

FROM $50, LUMEE.COM

Brighten up, lady! You’ll never get stuck trying to take a photo in low light again because the LuMee case for iPhones and Samsung Galaxy S6 has a perfectly well-lit edge on its front. It’s never too late to put you and your tribe in the best light.

All those photos and videos eat up precious memory on your phone. So we found two must-have cases that add up to 128 gigabytes of memory to your do-it-all device. INCIPIO OFFGRID FOR SAMSUNG GALAXY S6 ALLOWS UP TO 128GB OF MICRO-USB STORAGE, PLUS THE CASE INCLUDES A BATTERY PACK TO CHARGE YOUR PHONE BACK TO 100% IN NO TIME. ($90, INCIPIO.COM) MOPHIE SPACE PACK FOR IPHONE 6/6S WILL RECHARGE YOUR PHONE AND ALLOWS YOU TO ADD UP TO AN EXTRA 64GB OF SPACE. ($150/32GB, $200/64GB, MOPHIE.COM)

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SHARNA BURGESS The Dancing with the Stars pro on living her dreams, learning from others, and making her own music BY KRISTIN MAHONEY

TINY DANCER FREESTYLING My favorite style of dance is either contemporary or hip-hop. I spent so much of my career as a ballroom dancer and dancing with another person that I love those moments when I get to creatively express myself on my own. It’s a different way of using the music.

DANCE-OFF

YOUNG AMBITION

CHEAT MEALS I love pizza and pasta. My mom is Italian so I grew up with that type of food—it’s like home cooking for me. If the bread basket gets put in front of me when I go to dinner, it’s so hard for me to resist it. Warm bread with butter is my weakness!

I moved to London at 18—at the time, that was where I had to go if my career was going to take the next step. A couple of years later, I toured with a dance company called Burn the Floor, and in 2009 we performed on Broadway. Some producers from DWTS came to see the show because [DWTS star] Maksim Chmerkovskiy was starring in it, and they immediately approached me to be a part of the show.

DREAM PARTNER

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CLEAN CUISINE I have to make sure that I keep up my protein, so I’m always eating chicken or red meat. I eat lots of small meals throughout the day. I try not to overload myself with coffee and sugar so I don't crash afterward. I always have snacks, whether it’s fresh-cut veggies or fruit or some healthy leftovers.

TRAINING FOR THE TROPHY When we’re not working on the show, I dance on average of eight to 10 hours a week. I spend a lot of time in the gym, mostly doing cardio but also strengthening with bands, stretching, and core training, as well as doing Pilates and hot yoga. Plus lots of squats—gotta make sure that butt looks good!

When we start each season, we do only four hours a day, maximum, because we’re easing our celebrities into the craziness. As the season goes on, the time steadily increases. By the final episode, when we have four dances to prepare, we’re in that studio for 10 to 12 hours a day! On the show, it’s not about doing the most amazing, intricate choreography or the most groundbreaking concepts—it’s about making the person in front of you feel comfortable. My proudest moment on the show so far was working with [Iraqi war vet and model] Noah Galloway. I look back on that entire season with pride, not just in how he grew, but also in how I grew and what we were able to achieve together.

C L O C K W I S E F R O M T O P R I G H T: V I N C E T R U P S I N ; C O U R T E S Y O F A B C ( 2 ) ; A L A M Y ( 2 )

I’ve been dancing for nearly 25 years. I started jazz and ballet when I was about 4 or 5 and ballroom dancing when I was around 8 and I never stopped. I fell in love with it from the minute I started. By age 15, I was representing Australia in the world championships, and it just kind of rolled on from there.

BROTHERLY LOVE

B E H IN D TH E TH R O NE

“Khal Moro [the character he played on Game of Thrones] and I have a few similarities. We both like a bit of a scuffle and are physical. We’re both pretty loyal and value our family heritage. Moro is very attached to his Dothraki side, and I’m the same with my Kiwi and Polynesian sides.” For the role, he Skyped with a language expert in London two to three times a week. “It’s not like learning French or Spanish since it’s a made-up language and there’s no textbook to fall back on,” he says.

“My brother is a writer and director, and when he discovered I was out of rugby, he said I should audition for a miniseries that he’d just finished. When I had the same butterflies I felt before a game, that was it for me—I fell in love with acting after that.”

GYM WARRIOR

“I played rugby professionally for two years, but then a big portion of my lateral meniscus had to be removed due to an injury and I wasn’t able to play anymore. That was one of the toughest periods in my life. I have a burning passion to be better, and rugby fulfilled that. So I was forced to find that passion again.”

HOME-COOKED COMFORT “One of my favorite meals is a fish salad called ‘oka.’ It’s a Samoan dish featuring fresh coconut milk, chili, snapper, lemon, peppers, and cucumbers. It’s so delicious!”

Joe Naufahu The former pro rugby player and Game of Thrones newcomer shares his passion for ﬁnding new challenges and how he’s really a Dothraki warrior at heart BY KRISTIN MAHONEY 70 |

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GROUP SUPPORT “Our gym sessions are 30 to 60 minutes of metabolic conditioning. We use kettlebells, body weight, and unconventional tools like tires and ropes. Up to 90 people at a time are working together and encouraging each other.”

G R OW I N G UP K I W I

FAMILY GUY “I love doing anything with my son [age 6] and daughter [age 9]. I miss them like crazy when I’m on the road. Going to the movies with them is the best because I love kids’ movies as well.”

E D G A R A R T I G A ( 2 ) ; M A C A L L B . P O L AY/ H B O ; S I M O N B A K E R / G E T T Y I M A G E S

GAME OVER

“I opened up my gym Ludus Magnus [named after the ancient Roman gladiatorial training school] in 2010. I wanted to share what I had learned in my years as a professional athlete and help other people feel that sense of camaraderie while also being challenged.”

THE

VALUE JUST GOT BETTER!

20% MORE PROTEIN AT THE SAME SAM’S CLUB PRICE 1

THE

Step up to the cable machine for a great way to shape and tone your entire lower body BY ALYSSA SHAFFER | WORKOUT BY MEKA GIBSON, C.S.C.S. | PHOTOGRAPHS BY PER BERNAL

LEG-DAY WORKOUT 72 |

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Shot on location at Global Fitness, Gardena, CA

OUR MODEL:

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TRAINER:

FRONT SQUAT WORKS: GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: LONG BAR

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STANDING ABDUCTION WORKS: GLUTES, OUTER THIGHS CABLE POSITION: LOW ATTACHMENT: HANDLES

Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support. Lift right leg as far as possible to right side, working against the resistance of the cable, then lower toward left foot.

H A IR & M A K EU P BY N ATA L IE M A L C H E V

Stand between the two stacks with the bar stacked on top of your shoulders, arms crossed at chest height, with elbows in front of body. Keeping upper body in this position, squat down as deeply as you can, pushing hips back and keeping weight over heels. Push through heels to stand back up to starting position, squeezing your glutes as you come up.

(SHOWN ON PAGE 73)

HIP BRIDGE

WORKS: GLUTES CABLE POSITION: LOW ATTACHMENT: HANDLES

Stand facing cable machine and step left foot into handle. Support your upper body by gently holding the machine. Bend right knee slightly and lift left foot off the floor. Pushing through left heel, extend left leg as far as you can behind you without arching your back. Return to start and repeat.

WORKS: GLUTES, HAMSTRINGS CABLE POSITION: LOW ATTACHMENTS: NONE (USE RESISTANCE BAND)

DEADLIFT WORKS: GLUTES, HAMSTRINGS CABLE POSITION: LOW | ATTACHMENT: HANDLES

Stand on top of a low step or box with feet about hip-width apart, holding cable handles in each hand with arms extended at sides and knees soft (A). Hinge forward from hips, bringing torso parallel to floor, bending knees slightly (B). Pull through glutes to return to standing, keeping arms extended; squeeze glutes at the top of the movement. Lower down and repeat.

Lie faceup on floor between dual stacks with a resistance band tied around the base of each stack. Slide your body under band so it sits just below hips. Lift hips off the floor, forming a straight line from knees to shoulders and pushing against the resistance of the band. Lower slowly back to floor, tapping glutes down, and repeat.

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WORKS: CORE, GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: HANDLE

Stand on a step or low box in front of cable stacks with arms at sides, holding one handle in right hand; keep left arm parallel to right arm . Squat down, keeping weight over heels and lowering the handle toward floor, keeping arms extended . Stand back up, pushing through heels and squeezing glutes at top. Lower to squat and repeat.

WORKS: GLUTES, QUADS CABLE POSITION: LOW ATTACHMENT: HANDLES

Stand facing away from cable machine with right foot on top of step or low box and left foot about three feet forward. Hold cable handle in left hand, elbow close to side and hand near shoulder, keep right hand at side with arm extended. Bend both knees about 90 degrees, keeping left knee aligned with ankle and bringing right knee toward floor. Stand up, keeping handle in place near shoulder and squeezing through glutes at the top.

OVERHEAD REVERSE LUNGE WITH KNEE LIFT WORKS: SHOULDERS, BACK, CORE, HIPS, GLUTES, QUADS, CALVES CABLE POSITION: LOW | ATTACHMENT: LONG BAR

Begin in a staggered stance, left foot forward, holding bar in an overhand grip with arms extended over shoulders. Bend knees 90 degrees, bringing right knee close to floor while keeping the bar lifted over head (A).

Stand up, bringing right knee forward to hip height; keep bar in place overhead and arms extended (B). Lunge back again with right leg and repeat.

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g r grilliniendly u o y e t Eleva ith Paleo-fr game wt’s packed ugh fare thaotein and enorowd with pro please any c ﬂavor t

RECIPES ADAPTED FROM PALEO GRILLING: A MODERN CAVEMAN’S GUIDE TO COOKING WITH FIRE, BY TONY FEDERICO AND JAMES WILLIAM PHELAN (FAIR WINDS PRESS) |

Thai Cashew Slaw (recipe continued)

KOREAN LAMB BURGERS with GRILLED PORTOBELLO “BUNS” and KIMCHI M AKES: 4 SERVINGS

8 large portobello mushrooms with stems removed Olive oil Sea salt Black pepper 1 lb ground lamb (look for 90/10 blend) 1 tbsp finely minced garlic 1 tsp red chili flakes 1 tsp pickled ginger, minced 2 scallions, thinly sliced 2 tbsp rice wine (can sub in dry sherry) ½ tbsp toasted sesame oil ½ tsp coarsely ground sea salt ½ tsp freshly ground black pepper For topping: 1 cup kimchi (buy at Asian specialty stores) ¼ small red onion, thinly sliced ¼ cup shredded carrot 2 oz fresh napa cabbage, thinly shredded

Per serving: Calories: 106, Fat: 7g, Saturated fat: 4g, Carbs: 11g, Fiber: 1g, Protein: 3g

DIRECTIONS

1. Heat grill to medium high. Drizzle mushroom caps with olive oil and season with salt and pepper. Arrange mushrooms cap-side down on the part of the grill that has indirect heat. Close lid and cook 15 to 20 minutes or until tender. Remove and place on a plate lined with paper towels; cover. 2. To prepare burgers, combine lamb in large bowl with remaining ingredients. Form into four patties and place over direct heat. Cook 80 |

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burgers to desired degree and set aside on a plate to rest. 3. To serve, turn one mushroom gill-side up, then place burger on top of mushroom. Add a portion of kimchi and a few slices of red onion, carrot, and cabbage. Top burger with second portobello-mushroom bun; wrap halfway with butcher paper or foil. PER SERVING: Calories: 484, Fat: 36.5g, Saturated fat: 13g, Carbs: 19g, Fiber: 5g, Protein: 24g

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DIRECTIONS MA K ES: 4 SERVINGS

BLACKENED CHICKEN BREASTS and THAI CASHEW SLAW Blackening meat over high heat adds incredible flavor and texture, but be careful: To avoid blackening your hands, too, use long tongs and gloves!

1½ tbsp smoked paprika 1 tbsp granulated garlic 1 tbsp dehydrated onion 1 tbsp ground dried thyme 1 tsp freshly ground black pepper 1 tsp ground chipotle chili pepper ½ tsp sea salt 4 chicken breasts, boneless and skinless (5 to 6 oz each) 4 tbsp olive oil, divided 2 lemons, halved

1. Prepare grill and put a cast-iron skillet directly over the flame. Allow skillet to heat up for about 30 minutes. 2. In a small bowl, combine paprika, garlic, onion, thyme, black pepper, chili pepper, and salt. Rub chicken with 2 tbsp oil; then coat on all sides with seasoning. 3. Carefully place chicken in skillet. Pour 2 tbsp oil over each piece and let chicken cook for 2 minutes before flipping.

Cauliﬂower Rice

Per serving: Calories: 146, Fat: 11g, Saturated fat: 4.5g, Carbs: 5g, Fiber: 2g, Protein: 1g

Using grill mitts, move skillet to indirect heat and allow chicken to continue cooking until juices from the meat run clear or it reaches an internal temperature of 165°F. Squeeze fresh lemon over each piece before serving. PER SERVING: Calories: 259, Fat: 16g, Saturated fat: 2g, Carbs: 6g, Fiber: 1g, Protein: 24g

GRILLED PORK CUTLETS with APPLESAFFRON COMPOTE The sweet-and-sour compote pairs perfectly with pork; serve with Cauliflower Rice. (See recipe above.)

M A K ES: 6 TO 8 SERVINGS

DIRECTIONS

Apple-Saffron Compote 3 tbsp honey ½ cup apple-cider vinegar 10 saffron threads 2 Golden Delicious apples, peeled, cored, and diced

1. To make compote, combine honey, vinegar, and saffron in a small saucepot. Reduce by half, cooking over low heat until slightly syrupy. Add apples and cook 2 minutes more while stirring. Reserve and allow to cool. 2. On a cutting board, cut tenderloins into 1½-inch pieces. Season with salt and pepper, then pound gently with meat mallet until about ½-inch thick. Place tenderloins on lined

Pork Cutlets 2 pork tenderloins, trimmed of fat and silver skin 1 tbsp sea salt 1 tbsp black pepper 2 tbsp olive oil

sheet pan; set aside. 3. Preheat grill to medium and coat with oil. Place tenderloins on grill. Cook 2 minutes, then turn 90 degrees and cook for another 2 minutes. Flip meat; repeat process on other side. Remove from grill; let rest for 5 minutes. Top with Apple-Saffron Compote and serve with Cauliflower Rice. PER SERVING : Calories: 140, Fat: 6g, Saturated fat: 1g, Carbs: 17g, Fiber: 1g, Protein: 8g

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Grilled-Fennel and Red-Onion Salad GEORGIA PEACH TURKEY BURGER Take advantage of sweet summer peaches to add moisture and flavor to low-fat ground turkey breast. M AKES 4 SERVINGS

2 2 1 1

2 ½ 1 4

tbsp olive oil shallots, minced stalk celery, diced medium peach, slightly under-ripe, pitted and diced small sprigs tarragon, finely chopped tsp white pepper lb ground turkey breast leaves of green- or red-leaf lettuce, washed and dried with a paper towel

DIRECTIONS

1. Heat oil in a sauté pan over medium-high heat. Add shallots and celery; sweat 30 seconds. Add peach; sauté for 1 minute until slightly brown but firm. Remove from heat; stir in tarragon and white pepper. Add mixture to a small bowl and let cool in refrigerator. 2. When mixture has cooled, combine with turkey; form 4 patties. 3. Heat grill to medium high. Cook burgers for 5 minutes before flipping. Close lid and cook 5 to 8 minutes more or until internal temperature of burgers reaches 165°F. 4. Wrap burger in lettuce, securing with skewer. Serve with Grilled-Fennel and Red-Onion Salad. PER SERVING: Calorie: 204, Fat: 8g, Saturated fat: 1g, Carbs: 5g, Fiber: 1g, Protein: 29g

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Per serving (with vinaigrette): Calories: 255, Fat: 21g, Saturated fat: 3g, Carbs: 17g, Fiber: 5g, Protein: 2g

White Balsamic Vinaigrette

Per serving: Calories: 142, Fat: 13g, Saturated fat: 2g, Carbs: 5g, Fiber: 0g, Protein: 0g

THE SALAD RECIPE MAKES ENOUGH TO SERVE EIGHT, SO SAVE SOME LEFTOVERS.

Macadamia-Peach Chutney

will react with amino acids in the meat to form hundreds of different flavor compounds. M A K E S : 4 SERVINGS

4 6-oz ahi tuna steaks, cut from center of loin, about 2 inches thick Cracked black pepper 2 tbsp Macadamia-nut oil (can also use grapeseed, avocado, or olive oil)

1 cup apple-cider vinegar 2 tbsp coconut sugar 2 peaches, pitted and diced 10 toasted macadamia nuts, crushed Avocado–Heirloom Tomato Salad M A K ES: 6 SERVINGS

4 Hass avocados, pitted and diced 1 pint heirloom or cherry tomatoes, halved 1 tbsp olive oil 3 tbsp lime juice 2 tbsp chopped tarragon

Sea salt and black pepper to taste DIRECTIONS

1. To prepare chutney, simmer apple-cider vinegar and coconut sugar over medium heat until reduced by half. Add peaches and nuts; simmer for 2 more minutes. Remove pan from heat. Cool to room temperature. 2. Heat grill to medium high. Rub tuna with pepper and oil. Place tuna over direct heat and sear for 1 minute. Turn 90 degrees and cook for another minute before flipping. Repeat process

on the other side. When done, tuna should be red and cool at the center. Transfer tuna to a cutting board and slice with a very sharp knife. 3. Combine all ingredients for Avocado–Heirloom Tomato Salad in a small mixing bowl. Mix gently, making sure to not mash avocado. Spoon equally on four plates and top with tuna. PER SERVING ( WITH SALAD AND CHUTNEY ): Calories: 565, Fat: 34g, Saturated fat: 5g, Carbs: 27g, Fiber: 10g, Protein: 44g

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HIIT SUMMER

SPECIAL

IF YOU HAVE… SECTION

NO GYM ACCESS CAN’T GET TO THE GYM? THESE EQUIPMENT-FREE ROUTINES SCORCH CALORIES USING JUST YOUR BODY WEIGHT SO YOU CAN DO THEM ANYWHERE, ANYTIME.

STAIR CHALLENGE BODY-WEIGHT FAT BLASTER TIME: 25 MINUTES EXPERT: JAMIE BOTTI, TRAINER, TITAN FITNESS STUDIOS, NEW YORK CITY IG: @JAMIEBOTTI

FULL-BODY BOOT CAMP TIME: 15–30 MINUTES EXPERT: BEDROS KEUILIAN, FOUNDER AND CEO OF FIT BODY BOOT CAMP TWITTER: @FBBCHQ

PERFECT 10S

Complete each move for 40 seconds, resting 10 seconds between each. Complete two to four rounds, resting one to two minutes between rounds.

TIME: 10 MINUTES EXPERT: GENNIFER STROBO, IFBB FIGURE PRO IG: @GENNID

“This workout gives a heart-rate boost and can be squeezed in even if you only have a few minutes.” Do each move for 30 seconds, resting 20 seconds between each one. Each cycle lasts 10 minutes.” Mountain climber Burpee Straight-leg Front Kick Crossover Pushup Narrow High Jump Bicycle Crunch Stepup Plank Skater Lunge Good Morning (hands on head) Sumo Squat Crunch A MMEN T O R P PH O T O G R A PH Y/A L A M Y

Full-Body Boot Camp 1. Triceps Dip 2. Bicycle Abs 3. Dynamic Plank (Go from full plank to elbow plank, lowering one arm at a time, then back to full plank, alternating arms.)

Perform each move for 45 seconds, resting for no more than 10 to 15 seconds between each move. Complete three rounds, taking one minute to recover after each round. 1. Squat Thruster 2. Pushup 3. Burpee with Jumping Jack 4. Alternating Lunge 5. Triceps Dip 6. Mountain Climber

4. Mountain Climber 5. High Knee 6. Lateral Stepup (Face a stair on one side, step down and up with one leg; switch sides after 20 seconds.) 7. Reverse Lunge

EXPRESS HIIT 12 MINUTES ASHLEY KALTWASSER, IFBB BIKINI PRO, 3-TIME OLYMPIA CHAMP, FITNESS MODEL @ASHLEYKFIT

Squat Jump Pushup Burpee Weighted Crunch

TIME: 15–20 MINUTES EXPERT: MALIA FREY, WEIGHT-LOSS EXPERT, VERYWELL.COM TWITTER: @MALIAFREY

“This workout is perfect for when you’re stuck at the office or home. Stair sprints target glutes and hamstrings, cankle-crushing heel raises shape calves, and running down stairs on recovery helps you build stronger legs.”

Sprint up stairs, taking single steps (30 sec.) Pushup (10 reps) Wall Squat (Hold for 15 sec.) Mountain Climber (15 reps per side) Jog down stairs (active recovery; 30 sec.)

Run up stairs, two steps at a time (30 sec.) Pushup (12 reps) Mountain Climber (15 reps per side) Wall Squat with Calf Raise (Hold for 15 sec. while lifting and lowering heels.) Jog down stairs (active recovery; 30 sec.)

Jump up stairs (Try jumping two steps at a time. 30 sec.) Pushup (15 reps) Mountain Climber (15 reps per side) Wall Squat with Lifted Heels (Hold 15 sec.; keep heels off ﬂoor.) Jog down stairs (active recovery; 30 sec.) Repeat sequence two to three times.

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SECTION

IF YOU HAVE…

UP THE INTENSITY AND VARIETY BY INCORPORATING SOME FAVORITE GYM TOOLS, FROM BATTLE ROPES AND KETTLEBELLS TO MEDICINE BALLS AND FREE WEIGHTS.

EQUIPMENT HANDY

HIIT FROM HELL TIME: 25 MINUTES EXPERT: FLEX CABRAL, TROOPER FITNESS, NEW YORK IG: @TROOPERFLEX

BATTLE CHARGE TIME: 25–30 MINUTES EXPERT: JULIA LADEWSKI, C.S.C.S., STRENGTH AND CONDITIONING COACH IG: @JULIALADEWSKI

“This workout kicks my butt every time. It targets many main muscle groups, including the shoulders, hips, hamstrings, chest, back and quads, while challenging the heart. If you really give maximal effort, it’s a tough one to finish!” Rest for 60 to 90 seconds after the circuit. Repeat six to eight times.

Complete ﬁve rounds. Power Split Lunge (30 sec. per leg) Pullup (1 min.) Kettlebell Single-hand Snatch (30 sec. per side) Pseudo Planche Pushup (Keep hands below chest and push up off ﬂoor. The farther your hands are from your chest, the harder the move. 1 min.)

Battle Rope (15 sec.) Kettlebell Swing (15 reps) Renegade Pushup/Row (12 reps per side) Prowler/Sled Push (20 yards down and back)

KETTLEBELL QUICKIE 5 MINUTES LACEE LAZOFF TRAINER, NYC @LACEELAZOFF 1. Kettlebell Deadlift to High Pull (40 sec.) 2. Kettlebell Swing (30 sec.) 3. Burpee (20 sec.)

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Tabata Supersets: Do 20 sec. of work/10 sec. recovery; complete ﬁve rounds. Battle-rope Quick Wave Tuck Jump

MICHAEL SVOBODA/GETTY IMAGES

“I really like this routine because it’s a good combination of power, strength, and endurance that challenges different energy systems in your body along with providing some agility and balance. It’s a quick and effective total-body metabolic workout.”

WHOLE-BODY HIIT TIME: 45–50 MINUTES EXPERT: LACEE LAZOFF

This workout uses kettlebells, a rower, battle ropes, plus a TRX to keep you moving every minute.

(5 min.) Do three rounds of the following: 10 walking squats, 10 pushups, 10 plank shoulder taps 500-meter row (Aim to ﬁnish between 2 and 2½ min.)

Do each move for 45 seconds, three rounds total, resting 20 seconds between rounds. Battle Rope Squat with Waves Row (Aim for 150 to 200 meters.) Kettlebell Figure Eights (Weave the kettlebell between your legs.)

Do each move for 30 seconds; do three rounds total, taking 20 seconds rest between rounds. Kettlebell Swing Goblet Squat Body-weight Plyo Pushup

Do each part of the superset for 45 seconds; repeat each sequence twice before moving on to the next.

Battle Rope Diagonal Pull (Holding ends of rope with thumbs up and elbows close to body, move rope side to side, reaching for opposite hip in a chopping motion as quickly as possible.)/ Row 150 to 200m Kettlebell Forward Lunge/Bentover Switch Row (Begin with kettlebell on ﬂoor between feet; hinge forward from hips; bend knees and pick up the bell, rowing it to side with one hand; switch sides; repeat.) TRX Atomic Pushup (Begin in full plank with feet in TRX straps; pike hips toward ceiling, then lower back to full plank and do a pushup.)/Side Plank Hold

Do these Tabata-style: 20-second intervals, 10 seconds rest; eight rounds, with maximum effort during work intervals Jump Squat Forward/Reverse Bear Crawl (3 forward, 3 backward)

GREAT GLUTES 15 MINUTES REGGIE CHAMBERS, TRAINER @REGGIEFITNESS

ARSENIK/GETTY IMAGES

Deep Barbell Back Squat (Alt: Dumbbell Squat) Jump Squat (no weights) Stepup on a plyo box (Hold weights.) Glute Bridge (with barbell across pelvis) Glute Kickback (with dumbbell behind knee) Push Walk on treadmill for 1 min. (Keep motor off, and move the belt by digging into your heels and stepping forward.)

CRAZY 8S TIME: 45 MINUTES EXPERT: PAIGE HATHAWAY, FITNESS AND LIFESTYLE EXPERT IG: @PAIGEHATHAWAY

1. Pullup (8 reps) 2. Wide-stance Squat Jump with weighted medicine ball (8 reps) 3. Bench Dip (8 reps) 4. Lateral Bench Jumpover (8 reps) 5. Squat Thrust with Pushup on Bosu (8 reps) 6. Stepup (8 reps per leg) 7. Diamond Jump (Begin in squat position, arms crossed. Jump up, bringing hands and toes together. 8 reps) 8. Mountain Climber with hands on Bosu (8 reps)

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SECTION

3 IF YOU HAVE…

ACCESS TO CARDIO EQUIPMENT

CARDIO MACHINES CAN HELP INCREASE THE CALORIE BURN AND KEEP YOUR HEART RATE ELEVATED. HIIT WORKOUTS HELP KEEP THEM FROM GETTING BORING! AMRAP ALERT FIGURE FOURS

HAVING A BALL TIME: 35–40 MINUTES EXPERT: YAMI MUFDI, TRAINER AND FITNESS MODEL IG @YAMIMUFDI

16 MINUTES LATORYA WATTS, 2015 OLYMPIA FIGURE CHAMPION @LATORYA WATTS

“All you need for this workout are two kettlebells and a Dynamax (soft) medicine ball. It’s a surefire way to get your heart pumping and burn fat while targeting the main muscle groups.” Do eight rounds of the following exercises: Double Kettlebell Swing (35 sec. on/25 sec. off) Double Kettlebell Clean (35 sec. on/25 sec. off) Double Kettlebell Thruster (35 sec. on/ 25 sec. off) Dynamax Medicine Ball Slam (35 sec. on/ 25 sec. off)

Rope Slam with Jump Squat Alternating Rope Wave with Side Lunge Rope Circle Alternating Rope Wave from kneeling to standing

TIME: 20 MINUTES EXPERT: JULIA AVERY, INSTRUCTOR, THE FHITTING ROOM, NEW YORK CITY IG: @JULIAVERY

The first exercise of each set is a kettlebell movement, followed by a body-weight move. Complete as many rounds as possible (AMRAP) for each five-minute round.

Double Kettlebell Front Squat (10 reps) Situp (10 reps) Continue for 5 minutes; rest 2 minutes.

KB Push Press (Use two kettlebells; clean weights to rack position; dip down a few inches and use momentum from legs to press bells above head. 10 reps) Jumping lunge Continue for 5 minutes; rest 2 minutes.

KB Thruster (use two kettlebells; clean weights to rack position. Squat as deeply as possible. As you stand up, press kettlebells over head. Do 10 reps.) Burpee (10 reps) 88 |

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ROWING LADDER 10 MINUTES ARIELLE CHILDS, COACH, ROW HOUSE, NEW YORK CITY @Arielle.Louise

10 hard strokes (which should take about 25 sec.). Keep moving at a moderate pace until you reach the second minute.

11 hard strokes (25 to 27 sec.). Keep a moderate pace until you reach the third minute. 12 hard strokes (27 to 29 sec.). Keep a moderate pace until you reach the fourminute mark. Continue this ladder until you reach 18 hard strokes.

TREADMILL SPRINTS

AFTERBURN SERIES

TIME: 15–20 MINUTES EXPERT: JENN VENTRIGLIA, UFC GYM COACH, MMA FIGHTER IG: @JUSTJENNNN

TIME: 20 MINUTES EACH EXPERT: LENA MARTI, PERSONAL TRAINER, ORANGETHEORY FITNESS COACH IG, TWITTER: @COACHLEENYC

“These sprints are designed to help build explosive cardio as well as burn fat for weight loss. As an active competitive fighter, I can attest how effective these sprint cycles are!” Vary your treadmill speeds from a walk (about 3 mph) to a jog (6 to 6.5 mph) to a sprint (8 to 10 mph). Increase by .5 mph for each set.

Walk (1-2 min.) Jog (1 min.) Sprint (10 sec.), then lower back to jog (30 sec.) Repeat sprint/jog interval Walk (1 min.) Do two sets.

Repeat the format as above, increasing to a 20-second sprint at .5 mph faster; reduce jog to 20 seconds. Do three to ﬁve sets.

This is a challenge series for more advanced exercisers. Repeat as above, increasing to a 30-second sprint at .5 mph faster; jog for 30 seconds to recover. Do three sets.

“The following three workouts are all effective ways to get your heart rate into the afterburn zone, which can help you burn more calories up to 36 hours postexercise.”

Treadmill and Rower Warm up for a few minutes on either machine, then do six to eight rounds of the following: Treadmill Sprint (max effort; 1 min.) 100-meter sprint row (Go for highest wattage possible.)

Battle Rope /Medicine Ball Do 10 rounds of the following: Alternating Ropes (1 min.) Lateral Ball Slam (1 min.)

Jump Rope/ Jump Squat Complete as many rounds as possible for 20 minutes. Count 100 Jumps 10 Star Jump Squats

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Want a new challenge this summer? Whether you’re a lifter, a runner, or just wanting to take on something new for your body and mind, consider signing up for an obstacle course race.

AN OBSTACLE COURSE RACE (OCR) can guarantee you two things: new physical and mental challenges. About 4.5 million Americans signed up to do an OCR in 2015, according to Sports Business Journal, and women are pushing through more OCR ﬁnish lines than ever. Last year, Spartan Race, Tough Mudder, and Warrior Dash reported 40%, 35%, and 51% female participants, respectively, with a staggering variety of training backgrounds. “The cool thing about OCRs is that there’s no speciﬁc way to train—that’s what keeps them fun,” says Amelia Boone, a Reebok-sponsored OCR athlete and an attorney. “People who do well are very good at controlling their body weight and spiking their heart rate, and have a mixture of speed, strength, and endurance.” During the elite heats of races, men usually start a few minutes before women, so the girls make it a goal to pass as many guys as possible. Corinna Coffin, a member of the BattleFrog Pro Team, says this is called getting “chicked.” “It’s empowering to pass a lot of guys. 90 |

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They say, ‘We just got chicked!’ ” she says. “I think the guys like it, too, because it gives them motivation to go a bit faster.” For racers like Spartan Pro Team member Cassidy Watton, OCRs serve as the base of other athletic pursuits. Watton placed fourth in the ﬁgure division of the 2016 NPC CJ Classic and looks to get into kettlebell sport. “I love doing

the Spartan Race, but I want to prove I’m a great overall athlete.” Want to challenge yourself to do an OCR this season? Take a cue from the training logs of these top competitors and see what it takes to ﬁnish muddy, strong, and ready to come back for more. Then check out our eight-week OCR training guide (pg. 93) to help you get there.

C O U R T E SY S PA R TA N R AC E IN C

BY MARK BARROSO

CORINNA COFFIN AGE: 23 TOP FINISHES: 2015 BATTLEFROG CHAMPIONSHIP, 2ND; 2014 SPARTAN RACE WORLD CHAMPIONSHIP, 2ND OCCUPATION: LIFESTYLE DIRECTOR AT BATTLEFROG ATHLETIC BACKGROUND: LACROSSE, CROSS COUNTRY (HIGH SCHOOL); CLUB LACROSSE, CLUB TRIATHLON, (COLLEGE); CROSSFIT INSTAGRAM: @CSCOFFIN13

TRAINING PROGRAM “I’m selective in terms of what strength training I do. There’s a balance between upper-body strength and creating excess muscle that’s just going to slow me down.”

DAV ID SA L A FI A ( B O ONE ); C O UR T ESY O CR WORLD CH A MPIONSHIP (C OFFIN )

AMELIA BOONE AGE: 32 TOP FINISHES: 2013 SPARTAN RACE WORLD CHAMPIONSHIP, 1ST; 2012, 2014, 2015 WORLD’S TOUGHEST MUDDER, 1ST OCCUPATION: ATTORNEY ATHLETIC BACKGROUND: SOFTBALL, BASKETBALL, SOCCER (HIGH SCHOOL); RECREATIONAL RUNNING AND GYM WORKOUTS TWITTER: @AMELIABOONE

Monday, Wednesday, Friday mornings Aerobic endurance: 45-minute run or swim. TRAINING PROGRAM “I do a fair amount of CrossFit, but I’ve gotten away from doing heavy Olympic lifting. I focus more on doing high-intensity bodyweight exercises such as pullups, pushups, kettlebell exercises, and farmer’s carries.” Daily Mobility exercises to work on areas of weakness to prevent injury, especially hip/ glute activation exercises. A.M. run: includes easy recovery runs, hill work,

and long efforts from five to 20 miles. Weekly run distance is 50 to 80 miles. 3 days per week CrossFit, strength training, or HIIT in the evenings, paired with an easier recovery run on that day. 1 day per week Rest day, or 20 to 30 minutes of swimming, light spinning, or other aerobic activity.

Monday–Friday evenings 30 minutes of foam rolling. CrossFit: one hour of strength training and metabolic conditioning, followed by obstacle training such as rope climbs or weighted dips. End with 45 minutes of cardio: rowing, ski erg, or Assault bike. Saturday Aerobic endurance: two to three hours running, cycling, swimming, or paddleboarding. Sunday Yoga/Recovery.

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Although the during an OCR, you can be sure your strength will be challenged. At the Spartan Race, competitors frequently face two dreaded tasks. Here, our pros offer their best advice on how to surmount them.

CASSIDY WATTON AGE: 27 TOP FINISHES: 2014 OCR WORLD CHAMPIONSHIPS, 2ND; 2015 FENWAY SPARTAN RACE SPRINT, 1ST OCCUPATION: HEAD COACH AT EPIC HYBRID TRAINING; GROUP FITNESS INSTRUCTOR ATHLETIC BACKGROUND: BASKETBALL, CROSS COUNTRY, TRACK, POWDERPUFF FOOTBALL, SOFTBALL, SOCCER (HIGH SCHOOL); CROSSFIT, NPC COMPETITOR FACEBOOK: ATHLETECASSIDYWATTON

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WATTON’S TRAINING “When I was training for my figure contest prep, I did high-intensity interval training almost every day and lifted weights three to four times a week for four months,” says Watton. Today, she focuses on a mix of high-intensity intervals and weight work, in addition to teaching group cycling. Watton uses this Tabata workout at Epic Hybrid Training called

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THE OBSTACLE

Multi Rig

Bucket Brigade

What it is: An assortment of monkey bars, rings, ropes, and poles that you must climb across without touching the ground or using the side structures for assistance. Pro tip: “Momentum is key. I run into the ﬁrst object, say a rope, then swing forward so I can skip a couple of rings. Keep your body in motion throughout,” says Coffin.

What it is: Walking a designated route while holding a bucket ﬁlled with rocks or sand up to the prescribed line in front of your body. Pro tip: “Secure your arms all the way around the front the bucket, so one hand is grabbing the other wrist. Set a goal number of steps to take before rest, which means placing the bucket on your knees in a quarter squat,” says Watton.

“the Blast,” as part of her routine. Do each exercise for 20 seconds and rest 10 seconds; do eight rounds. 1. Single-arm Kettlebell Thruster 2. Wall Walk (Stand with back against a wall with feet and butt planted on the ground. Climb the wall to standing position by

driving your shoulder blades into the wall and keeping your feet planted. Slide down the wall and repeat.) 3. Plyometric Pushup 4. Resistance Banded Sprint 5. Mini-band Jumping Jack 6. Battle Rope Squat Jump 7. Box Jump-over (Jump forward over a box

that’s 18 inches—or at the height of your choice—with two feet, landing softly. Turn around and repeat.) 8. Burpee High Jump (Choose an overhead target six to 12 inches higher than your reach. Drop chest to the floor at bottom of burpee, stand, and then jump up to touch the target.)

M AT T R I C E; C O U R T E SY S PA R TA N R AC E IN C

THE OBSTACLE

Training Plan

30 sec. off (four minutes total). Goal: Do at least 10 reps per set.

GOING THE DISTANCE

ENDURANCE

Hike as far as you can for two hours. W E E KS 6 & 7

Phase 3 RUN

Five miles at 85% (RPE: 8-9) STRENGTH

Overcome any impediment you may face in an OCR with this eight-week strength and conditioning plan FORGET 5Ks, 10Ks, halfmarathons, or even triathlons. Obstacle course races are unique in that you won’t know quite what lies ahead of you until you’re at the starting line. Most race directors pride themselves on surprising participants with challenges that will push competitors in both body and spirit, from barbed-wire crawls to icy cold water crossings. But there are usually a few commonalities: Most contain a combination of running over rugged terrain plus obstacles that rely heavily on functional ﬁtness, from wall and rope climbs to heavy carries and monkey bars. Joe DiStefano, C.S.C.S., director of sports for Spartan Race, has put together a twomonth training plan to help you push to the ﬁnish line feeling exhilarated. “The difference between randomized workouts and actual training for an event like a Spartan Race is focusing on a strategic mental and physical outcome that will be put to the test,” he notes. “Following this program is the real deal!”

WE E K 1

Pretesting

Part 2 High-plank Hold Accumulate a total of ﬁve minutes.

RUN

INTERVALS/STAMINA

Three miles as fast as you can STRENGTH

A. Maximum hand-release pushups (Do as many as you can for one minute) Begin your pushup with your chest on the ﬂoor, hands spread out to sides like the wings of an airplane. Bring hands back to ﬂoor near chest and push up. B. Dead Hang Grip an overhead bar or rings shoulder-width apart. Hang with feet suspended and arms extended for as long as you can without losing form, keeping shoulders down and chest up. INTERVALS/STAMINA

Max burpees: Do as many as you can in ﬁve minutes. ENDURANCE:

Hike as far as you can for 60 minutes. WE E KS 2 & 3

Phase 1

How it works Each week of training has a run day, a strength day, a stamina/interval day, and an endurance day. You choose which days you train and which days you don’t, but stick to this order of workouts throughout the week and get all four in between Monday and Sunday. You’ll ﬁnd intensities listed within many of the workouts. Use your rate of perceived exertion (RPE) on a scale of 1–10, with 10 being a 100% or maximal effort, says DiStefano.

Do these as a superset; rest 60 seconds between sets.

RUN

2½ miles at 85% (RPE: 8-9) STRENGTH

Do these as a superset; rest 60 seconds between sets. Part 1 A. Negative Pullup (four sets of 5 reps) Do a pullup, then descend for eight seconds. Beginners: jump to chinover-bar position before lowering for eight seconds. B. 3-minute Bucket Carry (Carry the weight in front of you—at least 35 –50 lbs)

Part 1 7 Burpees “on the minute” (Do 7 burpees, remainder of the minute is rest); total of 10 minutes. Part 2 800M (½-mile) run: Run at 75% intensity (RPE: 7–8); do four sets, resting one minute between sets. ENDURANCE

Hike as far as you can for 90 minutes. W E E KS 4 & 5

Part 1 A. Hand-release Burpee Pullup (four sets of 15 reps) When on the ﬂoor in the burpee, bring your chest all the way down and release your hands out to the sides; come back to pushup position and push back to standing. Bring chest to pullup bar as you come up. B. Bucket Carry Stepup (three minutes): Use a 16-inch step. Goal is 60 steps/set. Part 2 Walking Lunge 300m, as fast as possible. Part 3 Dead Hang Accumulate a total of ﬁve minutes. INTERVALS/STAMINA

Phase 2

Part 1 Run 800m at 80%. Rest 30 seconds; six sets.

RUN

STRENGTH

Part 2 Burpee 60 sec. on, 60 sec. off (10 minutes total). Goal: Do at least 20 reps per set.

Do these as a superset; rest one minute between sets.

ENDURANCE

3.5 miles at 85% (RPE: 8–9)

Part 1 A. Burpee Pullup (four sets of 10 reps) Do your burpees below a pullup bar. At the vertical jump portion of each rep, do a pullup (chest to bar). B. Bucket Carry Stepup (3 minutes, 35–50 lbs) Use a 16-inch step. Goal is 50 steps total/set. Part 2 Walking Lunge 300 feet, as fast as possible. Part 3 Dead Hang Accumulate a total of ﬁve minutes. INTERVALS/STAMINA

Part 1 Burpees 30 sec. on, 30 sec. off (four minutes total). Goal: Do at least 10 reps per set. Part 2 Run 800m at 80%, Rest 45 seconds (four sets). Part 3 Burpees 30 sec. on,

Hike as far as you can for three hours. WEEK 8

Taper/Prerace RUN

Three miles as fast as possible; compare to Week 1 STRENGTH

A. Max Hand-release Pushup Do as many as possible for one minute; compare to Week 1. B. Dead Hang Hold for as long as possible; compare to Week 1. INTERVALS/STAMINA

Burpees (do as many as you can in ﬁve minutes). ENDURANCE

Hike as far as you can for one hour.

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WHAT’S YOUR RACE TYPE? Looking to take on an obstacle course race of your own? While most OCRs present a combination of running and obstacles, the degree of difficulty (and level of craziness) can vary greatly. Below, a look at some of the bigger race series and what you can expect after the starting line.

OVERCOMING OBSTACLES

Don’t expect to leave clean. The 10- to 12-mile Tough Mudder is all about getting down and dirty. The “cage crawl" obstacle, for example, tests both physical and mental strength: Competitors lie on their backs and pull themselves through a long water trench, while under 60 feet of steel fencing. Teamwork is a must to get through the obstacles and across the ﬁnish line. (toughmudder.com) 94 |

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Reebok-sponsored adaptive athlete Misty Diaz was born with a condition called spina bifida (or split spine), where her L5 vertebrae was damaged and her organs were on the outside of her body. Diaz has had 28 operations to help her become the runner, lifter, and obstacle course racer she is today. She’s completed more than 40 Spartan Races,

Feeling patriotic? Show off your USA pride in Battle Frog races, which are designed by Navy SEALs. The 8K course includes at least 25 obstacles in unique terrain to make them tough, fun, and challenging. (battlefrogseries.com)

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An awesome starter. The Warrior Dash is a 5K course with 12 obstacles designed to test all aspects of your ﬁtness abilities. One sample obstacle: “Fisherman’s Catch” (cross 30 feet of cargo netting using monkey bars while suspended above a water pit).

yet again by finishing the Red Bull 400, an international event where the objective is to climb a ski mountain with a 36-degree incline at nearly 7,000 feet altitude. “I love climbing hills and obstacles; it’s a great escape from the sitting-at-a-desk-

everyday job!” As Diaz travels the country achieving her fitness goals, she meets kids and adults with spina bifida and offers advice along the way. “Use your life and story as an opportunity to help others. Be loud about your progress and goals. Never give up.”

M CONCEPT2 SKI ERG

Rounds: 3, Distance: 500 meters

ROPE CLIMB

3 climbs

DUMBBELL CONCENTRATION CURL

3 sets of 15 reps

BARBELL CURL

3 sets of 15 reps

TRICEPS KICKBACK

3 sets of 15 reps

TRICEPS PUSHDOWN

3 sets of 15 reps

PULLUPS

1 set of 20 reps

S G

After you cross the ﬁnish line you’ll get a medal, T-shirt, fuzzy Warrior helmet, and an ice-cold beer. (warriordash.com) Get in a workout while supporting a great cause at the same time. The 5K Rugged Maniac supports the

American Cancer Society and allows you to raise funds or donate when you buy your ticket online. It has 25 obstacles like the “Speed Trap” and the “Gauntlet” that test your strength, balance, and speed. (ruggedmaniac.com) —KRISTIN MAHONEY

S PA R TA N R AC E , IN C; C O U R T E SY O F M I S T Y D I A Z

Supersize it Spartan Races come in three sizes: They range from the Sprint (3 miles/20-plus obstacles) to the Super (8 miles/25plus obstacles) to the Beast (12 miles/30plus obstacles). For any obstacle that you fail to complete, you have a burpee penalty. (spartan.com)

earning eight “trifectas” (conquering the three main course lengths on separate days), plus she’s run more than 110 races, including the Zion and New York half-marathons. To build the strength necessary to power her crutches through any terrain, Diaz employs a variety of training styles. “I love working out my upper body by doing rope climbs, pullups, sled pushes, dips, pushups, using battling ropes, and flipping tires,” says Diaz. In September 2016, she looks to do the seemingly impossible

TEAR OUT THIS POSTER AND TAKE IT WITH YOU TO GET A CALORIESCORCHING WORKOUT WHEREVER YOU GO!

BY CAT PERRY WORKOUT BY LESLIE MALTZ PHOTOGRAPHS BY PER BERNAL

TRAINING VERSATILITY SEEMS TO HIT ITS PEAK during the summer, so don’t get caught without exercise ideas while you’re on the move! This head-to-toe body-ﬁrming boot-camp workout will change the way your body tackles fat. It’s meant to challenge you physically and mentally, with moves that work the shoulders, chest, core, and entire lower body. It constantly shoots the focus from your upper body to your lower body and back again, demanding more oxygen uptake, which means a bigger calorie burn. Plus, you can do this workout with absolutely no equipment at all. No excuses. You can do this! 96

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Amber Dodzweit Fitness model Hometown: Lima, NY amberdodzweit.com

“Perseverance must finish its work so that we may be complete.”

SPEED SKATERS V-UPS DECLINE PUSHUPS (IF BENCH OR CHAIR AVAIL) JUMPING SPLIT LUNGES NARROW TRICEPS PUSHUPS OR DIPS (IF BENCH AVAIL) POWER SPRAWLS

SIDE STEPPING CRUNCHES KNEELING PUSHUPS WALKING LUNGES KNEELING TRICEPS PUSHUPS JUMPING JACKS

WALKING PUSHUPS

PLANK

180 JUMP SQUATS

SQUATS

ELEVATED HIP BRIDGE (IF LOW STEP OR ROCK AVAIL)

HIP BRIDGE

DECLINE PIKE PRESS (IF STEP OR BENCH AVAIL)

PIKE PRESS

MU S C LE AN D FIT N E S S .C O M/ H E R S

KEYS TO

Olympic Glory Want to ďŹ nd out what it takes to be the best in the world at what you do? These 12 medal contenders share their training, diet, and motivational secrets for staying at the top of their game. Watch them in action at the 2016 Rio Olympics this August, and steal their strategies to help you reach your full potential today. |

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Training time 3½ to seven hours a day Focal point Legs. “Every part of your body has to be strong in gymnastics, but what’s helped me with my tumbling is that my legs are really strong—that helps give you power.” Gym-bag essential “My grips for bars—I can’t do it without them.” Clean food Sushi Cheat food Pizza

GYMNASTICS | AGE: 22 | 2 GOLD MEDALS (2012 OLYMPICS, TEAM AND FLOOR EXERCISE) | 1 BRONZE MEDAL (BEAM) | GYMNAST SINCE: AGE 2

CAL SPORT MEDIA /AP IMAGES; CHRISTIAN PE TERSEN/GE T T Y IMAGES

ajee’ wilson TRACK & FIELD, 800 METERS | AGE: 22 | 2014 800M U.S. OUTDOOR CHAMPION | RUNNING SINCE: AGE 9

Stay-strong secret Dry-needle acupuncture “It gets deeper into muscles than massage and helps to prevent injuries and heal aches and pains. It’s not relaxing like acupuncture because the needles are moving up and down in your skin and muscles.”

Focal point “In a race, my mind. I want to make sure I’m calm and relaxed and I don’t let my nerves get in the way. In practice, my legs. Those are usually the ﬁrst things to go.”

Stay-strong secret Recovery. “You can’t get better unless you give your body time to get better.”

Gym-bag essential Adidas Adizero Boston Boost 5 track shoes

Training time Up to four hours a day

Clean food Sweet potatoes

Mental edge “I try to remember to take deep breaths—it helps me stay calm. And I try to picture myself doing well and only thinking about the good stuff.” Lesson learned “Sometimes I have to remind myself to take a step back and to relax and realize that it’s not always about winning.”

Cheat food Jolly Ranchers. “The best ﬂavor is blue.” Mantra “Run for place and the time will follow.” Why this sport “The 800 is the perfect combo of speed and distance.”

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FREESTYLE WRESTLING, 75KG | AGE: 25 | 3-TIME WORLD CHAMPION AND 5-TIME WORLD MEDALIST | WRESTLING SINCE: AGE 6

Stay-strong secret “Wrestling’s tough on the body. I’ve had a couple of serious knee injuries and the shoulders constantly get beat up in our sport, so I do a lot of knee and shoulder rehab and preventive maintenance on my neck, lower back, and other common injury areas.”

other and pick each other up! We deﬁnitely throw some of the smaller girls on their backs and dribble down the ﬁeld.”

Training time Three to six hours per day

Clean food Chicken fajitas. “I could eat them every day—I use plain Greek yogurt and no cheese or tortilla.”

Cross training “We play soccer for recovery and conditioning—it’s probably closer to rugby in the sense that we hit each

Cheat food Baileys coffee with chocolate cake and whipped cream on top Meal plan “My nutritionist wants me eating up to 4,000 calories because I’m trying to gain weight [for her weight class]. But it’s hard to eat that much clean food.”

nzingha prescod

Training time Twenty to 30 hours a week

Practice makes perfect “It’s important to learn the right biomechanics so I’m moving the most efficiently and powerfully that I can.” Focal point “My quads. Fencing is all squatting—to have power and mobility, you need strong quads.”

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Gym-bag essential A change of T-shirts. “I go through up to ﬁve of them a day because I’m constantly changing between the gym, lessons, footwork, etc.” Clean food Oatmeal Cheat meal Any fresh baked goods Mental edge “For competitions, I’ll visualize how I’m going to

start, what I’m going to look like, what the other person might be doing.” No lightsabers “People think fencing is like Star Wars. It’s completely different.” Road to Ri-Oh! “I heard people walk around naked in Rio! It’s just different for that to be normal—to be very casually doing something that seems crazy to me.”

VAU G HN R ID L E Y/ G E T T Y IM AG E S; A N A D O L U AG EN CY/ G E T T Y IM AG E

Focal point “My primary focus is the core—even if you have great strength in your arms and legs, it doesn’t mean that much if you can’t keep your core tight enough to connect it in motion.”

Gym-bag essential “My water bottle. You can’t do anything if you’re not hydrated.”

with a resistance band connecting two people’s hips and trying to pull away from each other. “Our sport involves aerobic and anaerobic strength for speed as well as endurance.” Focal point Legs. “You only see above the water in water polo so people often assume it’s whoever has the strongest arms. But really, it’s about your legs because that’s the foundation and they are what allow you to get higher in the water.” Gym-bag essential Swimsuit. “That’s a stressful one if it’s not in there!” Clean food Avocado toast with a little bit of egg Cheat food Ice cream Mantra “The more you sweat in training, the less you bleed in battle.” Key to victory “Water polo is as much of a mental game as a physical one—it’s almost like chess. You’re reading the players, looking for passing and shooting lanes, and trying to be two or three steps ahead of your opponent. You’re constantly trying to solve the puzzle, and the puzzle is always changing.”

FF J. MI T C HEL L / G E T T Y IM AG E S; SE A N M. H A FFE Y/ G E T T Y IM AG E S

WATER POLO | AGE: 23 | GOLD MEDAL (2012 OLYMPICS TOURNAMENT MVP, SET WOMEN’S OLYMPIC RECORD FOR MOST GOALS, 21) | PLAYING SINCE: AGE 8

Training time 6½ hours a day Crazy-hard workout moves Leg sets in the water. Vertical legs: Holding a medicine ball (or ﬁlled water jugs) straight overhead and constantly

moving the legs like an egg beater. “We try to get our bodies as high as we can out of the water for a long period of time. Sometimes we may even have a weight belt around our waists and do jumps.” Horizontal legs: Body parallel to the pool ﬂoor

Road to Rio “I’m looking forward to the moment when we’re about to play our ﬁrst game. We're in the huddle, looking each other in the eye, saying, ‘We’re here!’ ”

meghan musnicki ROWING, WOMEN’S EIGHT | AGE: 33 | 2012 OLYMPIC GOLD MEDALIST | 5-TIME WORLD CHAMPION | ROWING SINCE: AGE 18

Training time Six to eight hours a day Stay-strong secret “Being consistent. You have to be able to do it over and over again and not just go through the motions.” Focal point “Everyone thinks rowing is about the arms, but you need to have a superstrong core and your legs are driving the boat.” Gym-bag essentials Sunglasses and sunscreen. “I’m in the sun all the time. I need to protect my skin!” Mental edge “All this past year, I kept pink Post-its on my mirror that said ‘Rio 2016’ and ‘I did not get up today to be mediocre.’ ” Training days “The nice thing about training is there’s always another opportunity to come back and do better.”

Alternative Olympic dream sport Soccer. “I wanted to be the next Mia Hamm. And I fully believed it. Then I changed to the water world and had to pick between soccer and water polo. It was a really hard decision. But water polo’s deﬁnitely been the right choice for me.” MU S C LE AN D FIT N E S S .C

sarah robles WEIGHTLIFTING, 75+KG | AGE: 28 | 2012 OLYMPICS (7TH PLACE, SUPERHEAVYWEIGHT) | 2015 WORLD CHAMPIONSHIPS (6TH PLACE, 75+KG) | COMPETING SINCE: AGE 19

Training time Two to three hours a day Focal point Mental toughness. “The only thing that really holds me back is myself. I’ve been working with a therapist for almost a year now, and it’s producing some pretty great results.” Gym-bag essential “My gym shoes. I need them in order to lift well and to lift safely. The entire bottom of the shoe is ﬂat, and they’re made a little bit wider with a wooden or plastic wedge under the heel. This helps create maximum ground contact to lift the bar off the ﬂoor and to stabilize the weight. When you have hundreds of pounds over your head, you don’t want your ankles, knees, and hips to be wiggling around.”

weight on the bar. If you think it’s too heavy, then your mind sends a signal to your body that restricts you. If you think the opposite, it can release you.” A sport for everyone “I’m 5'10" and about 312 pounds right now. People get this idea that you have to be really big and strong to do this sport—but weightlifting really is for every size and age group." Defying gravity “Human bodies are not meant to throw 500 pounds over their heads. You teach your body every single day to do something that it’s not naturally meant to do." Finding redemption “I had a two-year suspension for taking a medication that I needed for my personal health. I lost my coach and funding; I had to return my medals. It looked like the end. But I decided not to quit. I kept training, and when my suspension was over, I was ready to compete and I proved that I was able to lift big. I’m so glad I stuck with it.”

Cheat food Little Caesars Hot-N-Ready Classic Pepperoni pizza Best advice “My mom has always told me to do my best and have fun. If I’m going to put myself through mental and physical hell and ﬁnancial stress, I might as well enjoy it.” Mental edge “I’m working on trying to mentally reduce the 102 |

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kerri walsh jennings BEACH VOLLEYBALL | AGE: 38 | 3-TIME OLYMPIC GOLD MEDALIST (2004, 2008, 2012) | PLAYING SINCE: AGE 10

Training time About 20 to 30 hours a week, including three hours of beach volleyball daily, strength/cardio at the gym three to four times a week, and Pilates three times a week. Stay-strong secret “Pilates helps my form, and it’s made all the difference in getting my strength back in my core and upper back, especially after breastfeeding.”

Z U M A PR E S S, IN C. /A L A M Y; C O U R T E SY L IF T IN G .L IF E

Clean food Greek salad

Clean food Sushi

BOXING, LIGHTWEIGHT (57–60KG) | AGE: 26 2016 US OLYMPIC TRIALS CHAMPION | BOXING SINCE: AGE 17

Cheat food In-N-Out burger

Training time About six hours a day. “In the mornings we do our strength and conditioning; in the evenings, we box.” Winning strategy “Right now, the most important part is just ﬁxing the little things and perfecting the combinations that work best for me.” Focal point “Boxing is a full-body experience. You need strong legs for movement, a strong upper body for punching power, and a strong core for rotation. Throw athletes from other sports—even runners who are well-conditioned—in the boxing ring for one round and they’re gassed. It’s both aerobic and anaerobic, so your whole body is working.” Gym-bag essential “My mouthpiece. I can always borrow someone else’s gloves and hand wraps, but if I forget my mouthpiece, someone’s going to yell at me!”

JOE SCARNICI/GETTY IMAGES

Focal point “After injuring my right shoulder last year [she dislocated it twice last summer and had surgery last fall], I’ve spent a lot of time trying to make my left arm more dominant. Plus, moving in sand is a real challenge— in order to be fast and really get some height when you jump, you need balance and power, both of which come from a strong core.”

Gym-bag essentials Sunscreen, water bottle, TRX, KT Tape, Oakley sunglasses, an extra Asics bikini, and snacks Go-to-training food Homemade smoothies. “I usually mix Unsweetened Vanilla Almond Breeze with some oats, fresh fruit, Designer Whey protein powder, spinach, and honey, and I can be out the door with my smoothie in hand.”

Mental edge “My sports psychologist recommended this routine: Wake up, say at least one thing you’re thankful for, set an intention for the day, then raise your hands to the sky and thank God, or whatever you believe in, for the life you have. It sets a positive tone for the rest of the day.” All-season sport “People see beach

Mental edge “We start our warmup with visualization. While our strength coach is stretching me out, he’ll go through each round. I have to visualize all four rounds of the entire fight. Then I stand up and start to warm up for my fight. That works really well for me.” Ready for anything “You can’t really focus on your opponent, especially in Olympic-style boxing, because you never know who you’re going to fight. It’s more about focusing on what you’re doing versus what they’re doing. If you’re doing what you’re supposed to be doing, you’ll win.” Team spirit “Even though boxing’s not a team sport, I get to be with a team. These are my best friends. We get to work out together every day with a common goal.” Alternative Olympic dream sport “Fencing: It’s similar to boxing in that you have the footwork, that in-andout movement. It’s pretty much like having a really long jab.”

volleyball as a glamorous sport played in the sun on the beach, but what they don’t know or see is us training when it’s freezing and raining. We work hard no matter the conditions, and we sacriﬁce a lot to play a sport that we love.” Parting punt “When you commit completely to something and persevere, you can accomplish more than you ever thought possible.” MU S C LE AN D FIT N E S S

SWIMMING | AGE: 33 | 12-TIME OLYMPIC MEDALIST | U.S. RECORD HOLDER IN 100-YARD FREESTYLE, 100-YARD BACKSTROKE, 100-YARD FLY | SWIMMING SINCE: AGE 6

Training time “I’m in the water eight times a week, and the practices last anywhere from one to two hours. Plus, I lift four times a week before my afternoon swim.” Stay-strong secret “I’m a lot smaller than other sprinters, so having really good strength is key for explosiveness off the blocks. I do a lot of Olympic lifting—cleans, deadlifts—plus squats, pullups, and a lot of core stability exercises.” Recovery drink “Right after practice I have a smoothie with almond milk, almond butter, frozen dark cherries, half a banana, and some chia seeds.” Gym-bag essentials “My sunscreen, an extra pair of goggles, and a cap—I have long, thick hair, so I always seem to break my swim caps.” Breakfast of champions “The very ﬁrst thing I do when I wake up is to chug about 20 ounces of water. Then I have my coffee and some steel-cut oats with some ﬂaxseed, crushed almonds, fresh bananas, and a little maple syrup.”

Emergency travel aid “I always have a little packet of almonds and some dark chocolate with me, plus a few herbal teas in my ﬂight bag. It keeps me on track.” 10 4 |

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akalaini “ bui” baravilala “GROWING UP, I JUST RELIED ON TALENT, BUT THERE CAME A POINT WHERE I KNEW THAT I HAD TO WORK HARD TO ACHIEVE WHAT I WANTED, WHETHER THAT’S IN RUGBY OR IN LIFE—EVEN IF NO ONE IS WATCHING.”

RUGBY SEVENS, FLY HALF | AGE: 25 | RUGBY PLAYER SINCE: AGE 15

JORDAN MANSFIELD/GETTY IMAGES

Healthy hair secrets “I wash my hair with a gentle shampoo every single time I leave the pool, then I use a leave-in conditioner and some argan oil to detangle and keep it hydrated.”

tina charles BASKETBALL | AGE: 27 | CENTER, WNBA NEW YORK LIBERTY | 2012 WNBA MVP, GOLD MEDAL 2012 OLYMPICS | PLAYING SINCE: AGE 8

Training time Three to 3½ hours a day Stay-strong secret Stretching. “I need to make sure my body is warmed up, my hips are loose, and my quads aren’t too tight.” Traveling tool “I’m constantly on the road, so I like to travel with a TRX. I use it for a lot of upper-body moves and also for core work.” Gym-bag essential “My travel speakers to play music when I’m working out. But I don’t play too much upbeat stuff. It tends to be a bit more chill.” Key to the game “Women’s basketball is a lot more skill-based. It’s all about playing as a team and all the little things that go into scoring.” Mantra “When you chase perfection, you’ll catch excellence.”

C O UR T E SY O F SPEED O; A N A D O L U AG EN CY/ G E T T Y IM AG E S

Fly half? “I’m the playmaker. I set up people in the wings.” Training time Five hours a day Stay-strong secret “Focusing on the execution of what we are practicing and making sure I’m 100% with everything I do.” Focal point “We’re constantly running, so I try to build my cardio endurance.”

Going the distance Players on the U.S. Rugby team wear GPS units that track heart rate and distance. They’ll average about four to ﬁve miles of running during an intense practice—mostly sprinting, with top speeds of almost 19 mph. Gym-bag essentials “My shaker bottle and some protein powder.” Clean food Chicken breast with a side salad

Cheat food Hawaiian pizza (without the ham)

Showing heart “I started a foundation in 2013 called Hopey’s Heart to raise awareness about sudden cardiac arrest. We host a grant program, and to date, we’ve given out 205 Automated External Deﬁbrillators (AEDs) to schools and rec centers internationally.”

Mental edge “I focus on the little things—passing, catching, staying low in my tackles. And I make sure I have the timing in my head when to release the ball.” Alternative Olympic dream sport “Deﬁnitely basketball—it was my ﬁrst love.”

Portable

Pack these healthier (and tastier) protein bars and jerky so you can keep calm and power on BY KRISTIN MAHONEY

DEVON JARVIS

THINKTHIN HIGH PROTEIN BARS IN CREAMY PEANUT BUTTER

DETOUR SIMPLE IN SALTED CARAMEL COOKIE DOUGH

QUEST BARS IN S’MORES

POWERBAR PROTEINPLUS IN LEMON POPPY SEED POUND CAKE

LUNA BARS IN PEANUT BUTTER DARK CHOCOLATE CHUNK

With reduced sugar (only 3 grams), low net carbs (2 to 3 grams), and 20 grams of protein, this light, new flavor of PowerBar will quell the hangry on contact. It’s also gluten-free and has no artificial flavors or colors. powerbar.com

Dark chocolate adds a healthy twist to help you stay on track. A blend of soy protein isolate, organic rolled oats, and organic peanut butter makes up the bar’s 8 grams of protein and only 5 grams of sugar. clifbar.com

These gluten-free and guilt-free bars contain 20 grams of protein and substitute sugar with lower-calorie sugar alcohols. A chewy, nutritious bar that helps satisfy your hunger throughout the day. thinkproducts.com

A post-workout pick-meup in the form of a bar. Featuring smooth caramel and a soft cookie-doughﬂavored ﬁlling, it’ll help you recover faster after exercise with 20 grams of protein in each low-sugar bar. detourbar.com

Put all the ﬂavor of your favorite summer campﬁre treat in your pocket. A blend of milk and whey isolates give these bars 20 grams of protein at only 180 calories. Plus, stevia and erythritol keep the sugar and carb content low. questnutrition.com

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KRAVE JERKY IN BASIL CITRUS

CLIF NUT BUTTER BAR IN CHOCOLATE HAZELNUT BUTTER

KIND STRONG & KIND IN ROASTED JALAPEÑO

A dollop of organic nut butter is tucked into the center of this delicious bar. And although it’s a little higher in carbs, pea- and brown-rice protein plus rolled oats aid your energy stores for the long haul. clifbar.com

This soy- and dairy-free bar has a savory ﬂavor that will wake up your taste buds. It has 10 grams of protein from wholesome ingredients such as whole almonds, pumpkin seeds, and pea crisps with a satisfying crunch in every bite. kindsnacks.com

CHEF’S CUT JERK REAL CHICKEN JERKY HONEY BARBECUE

This turkey jerky is infused with citrus and basil, leaving the ﬁnal product bursting with ﬂavor that is both sweet and crisp. Grabbing a pouch will provide you with two servings offering up 18 grams of protein per bag. vitaminshoppe.com

VERMONT SMOKE AND CURE BEEF & PORK STICK IN CHIPOTLE Made without preservatives and with real ingredients such as lean beef, lean pork, chipotle peppers, and garlic, this savory blend gives you a satisfying boost with 6 grams of protein, 0 grams of sugar, and 230 milligrams of sodium in just 80 calories per serving. vtsmokeandcure.com

Totally tender all-white chicken breast that’s gluten- and nitrate-free. Each tangy and sweet serving provides 12 grams of protein at only 80 calories—giving you all the perks of a BBQ without the guilt. chefscutrealjerky.com

EPIC PROVISIONS IN BEEF HABANERO CHERRY BAR The unique pairing of cherries and habanero peppers gives this bar the perfect taste of sweet and spicy that exactly complements the 100% organic grass-fed beef. This Paleo-friendly snack has 13 grams of protein, 240 milligrams sodium, and 190 calories. epicbar.com

OHYEAH! ONE BARS IN BIRTHDAY CAKE

GOMACRO IN PROTEIN PURITY

It’s your birthday party every day when you have these sweet-tooth satisﬁers. With only 1 gram of sugar, OhYeah! bars use whey and milk-protein isolates to deliver 21 grams of protein and 220 calories per serving. vitaminshoppe.com

These chewy organic , gluten-, nut-, and soy-free bars supply 10 grams of clean, organic sproutedbrown-rice protein. Plus, sunﬂower-seed butter and ﬂax sprouts keep you satiated. gomacro.com

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ÂŽ

Available on iPad , Kindle Fire , Nook , Kobo and Android tablets and phones.

Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc. Kindle and Kindle Fire are trademarks of Amazon.com, Inc or its affiliates. NOOK is a registered trademark of barnesandnoble.com LLC or its affiliates. Google Play is a trademark of Google Inc.

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PARTNER UP! Pairing up your routine with a ﬁtness buddy is more than just fun—it’s also a great way to get in a full workout, no equipment required! BY ALYSSA SHAFFER PHOTOGRAPHS BY PER BERNAL WORKOUT BY GINO CACCAVALE

Shot on location at Global Fitness, Gardena, CA

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SQUAT SIDE KICK Stand side by side with your partner, both facing forward, with feet wider than hip distance apart, knees soft. Partner A squats down, bending both knees about 90 degrees, keeping hands in front of chest. Partner B does a side kick over Partner A’s head, kicking out from the hips and keeping inner thigh facing floor. Without pausing, Partner A stands up and does a side kick as Partner B drops to a squat. Repeat for 2 sets of 20 reps per side.

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WORKS: SHOULDERS, CORE, LEGS

Standing an arm’s distance away, face your partner, feet slightly wider than shoulder width. Grasp your partner’s opposite wrist. Squat down, reaching your free arm toward

the floor; use your partner’s support to go as deeply as you can into the squat. Stand up, keeping extended arm straight. Do 2 sets of 15 reps; switch arms second set.

H A IR & M A K EU P BY N ATA L IE M A L C H E V

WORKS: HIPS, LEGS

WORKS: SHOULDERS, CORE

Begin in a full plank position with partners facing each other about 2 feet apart, arms extended with palms on floor under shoulders. Partner B punches right hand of Partner A with

right hand, extending arm out from shoulder. Switch hands and repeat on opposite side. Do 25 punches with each hand; switch tasks. Do 2 rounds (100 punches).

WHEELBARROW PUSHUPS WORKS: ARMS, SHOULDERS, CHEST, CORE, LEGS

Partner A stands with arms extended at sides, grasping Partner B’s ankles, who begins facedown on the floor. Partner B extends both arms into a full pushup position, keeping hands in fists on floor under shoulders. Partner B lowers chest toward floor, keeping head in line with spine and bending elbows. Push back to start and repeat. Do 15 pushups; switch positions. Do 2 sets total.

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RESISTED WINDSHIELD WORKS: OBLIQUES

Partner A stands with feet hip-distance apart. Partner B begins faceup on floor between Partner A’s feet, legs extended, grasping the back of Partner A’s ankles. Partner B lifts legs above hips while Partner A holds on to outside of feet with both hands. Partner A pushes Partner B’s legs to right side; Partner B keeps legs together and extended, lowering as far as comfortable to the right. Partner B returns to start and repeats, this time bringing legs to left side. Continue for 20 reps per side; switch positions and repeat. Do 2 sets total. 114 |

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WORKS: BACK, LEGS

Partner A begins in a staggered stance, left foot forward and right foot a couple of feet back with right arm outstretched. Partner B begins in a wide squat position grasping Partner A’s hand with right hand. Partner A rows right elbow toward side while Partner B drives off heels to stand up.

Partner A helps Partner B slowly lower to floor, keeping constant tension between each other. Do 15 reps, then switch positions. On the next set through, change arms so left hands are grasping each other. Switch tasks and repeat, with Partner A squatting.

LATERAL HOP & SHAKE WORKS: HIPS, LEGS

Face your partner and shake right hands, wrapping thumbs on top. Do a side lunge to left side, bending left knee 90 degrees while keeping right leg straight. Hop to the right, switching hands so that your left hands are now grasped. Lunge laterally to right side, bending right knee 90 degrees while keeping left leg straight. Use the stability of your partner’s grip to help power the movement. Continue hopping from side to side, switching legs and hands. Do 2 sets of 20 reps.

WORKS: TRICEPS, SHOULDERS, CHEST, CORE

Partner A lies faceup on floor with legs together, arms extended toward ceiling. Partner B straddles partner’s legs, clasping hands. Partner A lowers elbows to floor, then presses upward. Partner B performs a pushup on Partner A’s extended arms, keeping core tight and head in line with spine. Continue for a total of 15 pushups, then switch positions and repeat.

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4 WEEKS TO BIKINI ABS There’s nothing more satisfying than putting on a bikini and liking what you see in the mirror. Start your selﬁes now. Follow our workout and diet plan and you’ll see a real difference in only one month! PHOTOGRAPHY BY LAURA BARISONZI

HOW IT WORKS This four-week workout and diet program was created by Jaclyn Sklaver, sports nutritionist and head coach for bikini competition Team FitmissNYC. “It’s important to target different abdominal muscles so you can create symmetry, while giving your body stability and the ability to perform functional movements in and out of the gym,” says Sklaver. Do your regular full-body or split routine four days a week (see Sklaver’s sample four-day plan, page 121), adding one exercise each from the abdominis- and oblique-focused groupings. Do steadystate cardio or intervals for 30 minutes, three to five days a week.

MU S C LE AN D FIT N E S S .C O M/ H E R S

1 17

Focus on:

ABDOM NIS S Ball Pike

Hollow Rocks

WORKS: RECTUS ABDOMINIS, OBLIQUES

WORKS: TRANSVERSE ABDOMINIS, RECTUS ABDOMINIS, INTERNAL AND EXTERNAL OBLIQUES

Begin in a pushup position with your legs extended and your toes on top of a stability ball. Lift your hips toward the ceiling into an inverted V, with arms fully extended. Slowly lower your hips, rolling the ball back to full pushup position. (To make it easier, pull the knees in toward the chest rather then piking your hips up.) Do three sets of 20 reps. 11 8 |

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Lie faceup on floor with legs fully extended and toes pointed. Bring both arms overhead. Draw your navel in toward your spine, hollowing out your abdominals so your lower back touches the floor. Keeping this hollow position, lift your legs and hands about six inches off the floor. Begin rocking back and

forth with your entire body. Keep arms and legs extended, using them for momentum as you rock while still maintaining a solid core. Do three sets of 15 rocks.

Shot on location at Matrix Fitness Club, Astoria, NY

HAIR & MAKEUP BY MEL PALDINO

(RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS )

OUR MODEL:

Melissa Trapani Hometown: New York Occupation: Instructor, Uplift Studios NYC, physical therapy student

“I see challenges as opportunities for growth.”

TRAINER:

Jaclyn Sklaver, Head Coach, Team Fitmiss NYC @fitmissny

Long Lever Balance Ball Situp WORKS: RECTUS ABDOMINIS TOP BY UNDER ARMOUR; LEGGINGS BY LANSTON; SNEAKERS BY NEW BALANCE

Lie face up on a stability ball with your upper back resting on the ball. Keep your feet ﬂat on the ﬂoor about hip-distance apart. Hold a light dumbbell or medicine ball in both hands and extend arms over your chest. Reach up as far as you can, bringing your upper back off the ball; slowly descend back to start and repeat. Focus on contracting your abdominals rather than pulling from your hips. Do three sets of 15–20 reps.

Body Saw WORKS: RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, SERRATUS ANTERIOR, INTERNAL OBLIQUES

Begin in a forearm plank position with elbows underneath your shoulders. Rock forward and backward about six inches in each direction, moving just your torso. To increase the challenge, you can place sliders or gliding plates below your toes; from plank position slide forward (A) and backward (B), moving your torso while keeping hips engaged and core tight. (This move can also be done with the top of your feet in a TRX toe cage, rocking six to 12 inches back and forth.) Do three sets of 15–20 reps.

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Focus on:

OBLIQUE MUSCLES

(INTERNAL AND EXTERNAL OBLIQUES, SERRATUS ANTERIOR)

Rotating Angel WORKS: EXTERNAL OBLIQUES, RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, SERRATUS ANTERIOR

A B

Crossbridge WORKS: RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS, EXTERNAL & INTERNAL OBLIQUES, SERRATUS ANTERIOR, GLUTES, HAMSTRINGS

Lie faceup on floor with knees bent and feet on floor. Hold a light dumbbell in right hand with arm extended above chest. Raise hips off the floor into a glute bridge, and extend left leg above hips (A). 120 |

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Keeping hips lifted, lower weight behind head while also lowering left foot to about three inches off the ﬂoor (B). Raise weight up while lifting left leg above hip, bringing arm and leg toward each other. Stay in bridge position. Do a full set of 15 reps on one side, then switch sides and repeat. Do three sets total per side.

Begin in a side plank, right elbow on floor directly below right shoulder and forearm perpendicular to body. Hold a light dumbbell in your left hand in front of body. Stack legs and place feet on round side of a Bosu. Lift hips off the floor, bringing dumbbell below body. Rotate torso a few degrees to the left (A). Extend left hand toward ceiling, bringing the rest of your body parallel to the floor (B). Rotate torso back toward floor, bringing weight underneath you, and repeat. Do three sets of 15–20 reps per side.

Mini Getup WORKS: INTERNAL AND EXTERNAL OBLIQUES, SERRATUS ANTERIOR

SAMPLE FOUR-DAY WORKOUT ROUTINE

WORKOUT 1

BACK SQUAT BANDED SUMO X WALK INCLINE DB CHEST PRESS CABLE LATERAL RAISE INVERTED ROW BARBELL BICEPS CURL 45-DEGREE HYPEREXTENSION WORKOUT 2

ROMANIAN DEADLIFT HIGH-BOX STEPUP FOOT-ELEVATED GLUTE BRIDGE KETTLEBELL CLEAN & PRESS LAT PULLDOWN CABLE FRONT RAISE CABLE FACE PULL SEATED CALF MACHINE

Lie faceup on the floor with right leg crossed over left thigh, right foot on the floor, left palm on floor, right arm extended over shoulder (A). Lift upper body off the floor, leading the movement from your right shoulder; keep right arm extended (B). Continue pulling yourself forward until you are sitting upright (C), using your abs to drive yourself upward. You can use your left hand to help lightly push yourself off the floor. Slowly reverse back to start. Complete all reps in the set; switch sides and repeat. Do three sets of 15 reps. per side.

WORKOUT 3

BARBELL PUSH PRESS BARBELL HIP THRUSTER INCLINE FRONT RAISE SKULL CRUSHER DIPS ON BENCH BALANCE BALL HAMSTRING CURL PULLUP

Landmine 180s WORKS: SHOULDERS, INTERNAL AND EXTERNAL OBLIQUES, ERECTOR SPINAE, GLUTES

WORKOUT 4

FRONT SQUAT SIDE LUNGE DUMBBELL CHEST PRESS SEATED ROW CABLE TRICEPS PRESS (FLAT BAR) INCLINE DUMBBELL CURL PUSHUP

Position a barbell on the ﬂoor propped up in a corner or use a landmine base. Hold the free end of the barbell with both hands and stand with feet shoulderdistance apart. Pivot slightly to the right, bringing the end of the barbell outside your right hip. This is your starting position (A). Rotate trunk and hips to swing barbell in an arc toward outside of left hip (B). Keep arms extended and your spine neutral, making sure to rotate at the waist, not the torso. Reverse the movement, rotating from left side to right. To increase the challenge, add weight to the barbell. Do two sets of 20 reps. N D FIT N E S S .C O M/ H E R S

| 12 1

SLOW-COOKED APPLE CINNAMON OATMEAL 1 4 1 ½

cup steel cut oats cups water large apple, diced tsp cinnamon

Cook on low for 4 hours. Makes 8 servings

FRENCH TOAST 2 slices of Ezekiel bread ¼ cup (2 large) egg whites ½ tbsp coconut oil Cinnamon, to taste

Soak the bread in the egg whites, then cook in a pan with coconut oil. Calories: 279, Protein: 20g, Carbs: 32g, Fat: 9g

GREEK YOGURT WITH BERRIES 6 oz plain 2% Greek Yogurt ½ cup blueberries 1 packet stevia

Calories: 142, Protein: 18g, Carbs: 17g, Fat 4g

Non-lifting Day (LOWER CARBS)

LOX AND AVOCADO WRAP 4 oz lox 1 low carb wrap ¼ avocado, sliced

Calories: 242, Protein: 28g, Carbs: 14g, Fat: 10g

The key to deﬁned abs? Watching what you eat. Here’s how to make it easy. ALL THE WORKOUTS IN TH won’t make a differe i i th ki

er. h you Sklaver. On higher-intensity strength days, you’ll have slightly higher carb and calorie counts to fuel your workouts. On rest or pure-cardio days, the carb and calories fall slightly to help you cut fat faster. Note the sample menus and meals here are based on a 135-pound female, so adjust as needed. Follow along and you’ll be bikini proud in about one month. 1 22 |

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B R E A K FA S T

ng Day CARBS)

TURKEY BACON & EGG WHITE ENGLISH MUFFIN 4 2 1

large egg whites slices turkey bacon Ezekiel bread English muffin ½ avocado

Calories: 407, Protein: 27g, Carbs: 36g, Fat: 15g

SLOW-COOKED OATMEAL WITH PB & EGG WHITES ¼ cup slow-cooked apple cinnamon oatmeal (See recipe, following.) Add 4 cooked egg whites to the cooked oatmeal 1 tbsp peanut butter

Calories: 365, Protein: 27g, Carbs: 38g, Fat: 11g

YOGURT AND NUTS 6 1 1

oz nonfat plain Greek yogurt oz nuts (about 20 almonds) packet stevia

Calories: 285, Protein: 23g, Carbs: 13g, Fat: 14g

EGG WHITES AND AVOCADO 4

Egg whites (scrambled or make into an omelet) ½ avocado 2 slices of tomato

TUNA WRAP 4 1 ¼ 25

oz canned tuna low-carb wrap avocado veggie sticks (cut up celery, carrots, peppers)

Calories: 300, Protein: 34g, Carbs: 19g Fat: 12g

SALMON PLATE 4 1

oz grilled/baked salmon cup steamed broccoli or other veggies

Calories: 347, Protein: 30g, Carbs: 28g, Fat: 13g

GROUND TURKEY & ZOODLES 4

oz 93% lean ground turkey Zucchini noodles (use a Spiralizer or slice zucchini very thin and steam or sauté) ½ cup light marinara sauce ½ tbsp avocado oil

Calories 375, Protein: 32g, Carbs: 18g, Fat: 20g

GRILLED CHICKEN SALAD 4 1 ½ ¼ 1 1

oz grilled chicken breast cup mixed salad greens cup sliced tomato cup chickpeas oz olive oil tbsp balsamic vinegar

Calories: 325, Protein: 31g, Carbs: 18g, Fat: 16g

CHICKEN OR TUNA SALAD 4

oz grilled chicken, chopped, or 4 oz tuna canned in water 1 cup diced cucumbers ½ cup diced tomatoes 1 oz extra-virgin olive oil 1 tbsp red-wine vinegar

Calories 269, Protein: 28g, Carbs: 8g, Fat: 15g

Calories: 177, Protein: 20g, Carbs: 9g, Fat: 13g

PEANUT BUTTER PROTEIN SHAKE 1 2

scoop whey protein tbsp peanut butter Water and ice in blender

Calories: 320 Protein: 34g, Carbs: 7g, Fat: 16g

MELIHA GOJAK /AL AMY

THE BIKINI ABS DIET

B R E A K FA S T

LUNCH/DINNER (FOR HIGHER CARB DAYS, ADD ½ CUP COOKED QUINOA, RICE, OR SWEET POTATOES.)

TUNA SALSA 5 1/8 ½ 1

PEANUT BUTTER MOUSSE

oz canned tuna avocado cup salsa tbsp sliced almonds

16 oz cottage cheese 4 tbsp powdered peanut butter 2 packets stevia 1 tbsp vanilla extract

Calories: 249, Protein: 34g, Carbs: 7g, Fat: 17g

Blend until thick. (Makes 4 4-oz servings)

BEAN-LESS TURKEY CHILI 4 ¼ ¼ ½

oz 93% lean ground turkey cup sliced peppers cup sliced onions cup crushed tomatoes Chili powder

Calories 180, Protein: 18g, Carbs: 15g, Fat: 5.5g

COTTAGE CHEESE AND FRUIT 4 1

oz 2% cottage cheese medium apple or ½ cup berries

Calories: 182, Protein: 15g, Carbs: 25g, Fat: 3g

PB AND APPLE 2 1

tbsp high-protein PB medium apple, sliced

Calories: 310, Protein: 14g, Carbs: 27g, Fat: 19g

Sample Menus: Lifting Day (HIGHER CARB)

3 large egg whites plus 1 whole egg on an Ezekiel bread English muffin topped with 1/8 avocado Calories: 407, Protein: 27g, Carbs: 36g, Fat: 10g SNACK

1 scoop whey protein plus 1 tbsp peanut butter, ½ cup berries, and 1 cup unsweetened almond milk; blend with ice Calories: 240, Protein: 30g, Carbs: 25g, Fat: 10g LUNCH

TUNA AND VEGGIES 2.5 oz tuna packet ½ cup sliced cucumbers ½ cup diced tomatoes

Calories: 118, Protein: 16g, Carbs: 9g, Fat: 1.5g EVENING SNACKS

CASEIN CUPCAKES 1

scoop chocolate casein protein ¼ cup egg white ¼ cup unsweetened almond milk 16 blueberries

5 oz canned tuna on low-carb wrap with ½ avocado, lettuce, and 2 slices of tomatoes plus 20 sliced veggie sticks Calories: 272, Protein: 24g, Carbs: 20g, Fat: 14g DINNER

4 oz grilled chicken, 1 cup quinoa, 1 cup zucchini sautéed in 1 tbsp olive oil

Mix together and place in mini cupcake baking pan.

Calories: 430, Protein: 34g, Carbs: 40g, Fat: 18g

Calories: 207, Protein: 29g, Carbs: 14g, Fat: 4g

EVENING SNACK

GL ASSHOUSE IMAGES/AL AMY

CASEIN PUDDING 1 1

scoop casein powder tbsp nut butter (Add ½ cup berries for higher-carb days)

Slowly add water until pudding is thick. Calories: 218, Protein: 26g, Carbs: 7g, Fat: 10g

Patented Self-Supporting Grip Assist Proven to eliminate grip fatigue & protect hands. For Pulling & Pushing exercises ALL IN ONE

Calories: 112, Protein: 12g, Carbs: 10g, Fat: 3g

B R E A K FA S T D AY T I M E S N A C K S THESE MINI MEALS HELP YOU STAY ENERGIZED ON EITHER HIGH- OR LOW-CARB DAYS.

TRAIN BETTER

Casein cupcakes topped with 1 tbsp nut butter

Cardio/ Rest Day (LOWER CARB)

PULLING

B R E A K FA S T

MOTION

4 oz. lox plus ½ avocado in low-carb wrap Calories: 295, Protein: 28g, Carbs: 14g, Fat: 18g SNACK

6 oz. plain, nonfat Greek yogurt with ½ cup berries and ½ oz nuts; sweetened with 1 packet stevia Calories: 214, Protein: 23g, Carbs: 20g, Fat: 8g LUNCH

#1 Most

ADVANCED TRAINING ACCESSORY

5 oz grilled salmon plus 1/8 avocado over mixed greens with 1 tbsp extra-virgin olive oil and 2 tbsp balsamic vinegar Calories: 375, Protein: 32g, Carbs: 18g, Fat: 20g DINNER

4 oz 93% lean ground turkey over 1 cup of zoodles topped with ½ cup light tomato sauce and 1 tbsp avocado oil

Katelyn Bray Fitness Model

Calories: 354, Protein: 26g, Carbs: 13g, Fat: 14g EVENING SNACK

Calories: 310, Protein: 30g, Carbs: 17g, Fat: 12g

20g casein pudding with ½ tbsp mini chocolate chips and 1 tbsp peanut butter

Total: 1,659 calories, 145g protein, 138g carbs, 64g fat

Calories: 279, Protein: 27g, Carbs: 12g, Fat: 13g Total: 1,517 calories, 136g protein, 77g carbs, 73g fat

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6 FISH OIL The omega-3 fatty acids found in ﬁsh oil help give skin a glow by regulating natural oil levels in skin cells. Supplements may also help prevent dandruff and keep nails stronger and less brittle.

Shine On 9 great supplements for healthy skin, hair, and nails

HOW MUCH? Maximum of 3g daily

7 MAGNESIUM Crucial in helping the body use other vitamins and minerals more efficiently, magnesium also plays a role in maintaining cell structure. It can be found in spinach, nuts, ﬁsh, and whole grains, along with multivitamins.

HOW MUCH? 300– 350mg daily for women

COLLAGEN Collagen serves as connective tissue for many body structures, including the nails, hair, and skin. Supplements can help ensure you’re maintaining adequate levels of the protein: A study comparing collagen supplementation with a placebo saw signiﬁcant improvement in skin elasticity in women ages 35 to 55.

BIOTIN (Vitamin B7) The “beauty vitamin” is best known for helping maintain hair, skin, and nails by improving the infrastructure of keratin—a protein that helps form hair, nail, and skin cells. It’s found in chicken, ﬁsh, egg yolks, and nuts or can be easily supplemented by taking a multivitamin. HOW MUCH? Minimum recommended intake: 30mcg daily

GAMMA-LINOLENIC ACID (GLA) GLA, a type of omega-6 fatty acid, plays a key role in stimulating nail, hair, and skin growth and repair by keeping oil levels in your body in check. This helps prevent cells from becoming less dry over time. The fatty acid can be found in most plant-based oils or in supplement form. HOW MUCH? 500mg to 1,000mg daily 124 |

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VITAMIN C This antioxidant has been shown to assist in preventing hair loss and dandruff while also helping hair look fuller. It may help reduce dry or tight skin while aiding in maintaining a brighter appearance. Outside of a multivitamin, vitamin C can be found in most fruits and veggies.

VITAMIN E Research shows vitamin E may help prevent age-related wrinkles and ﬁne lines by ﬁghting off free-radical damage to the skin. It also supports hair growth. It’s most commonly found in green vegetables such as spinach and kale, almonds, raw seeds, and hazelnuts.

HOW MUCH? Minimum intake 75–120mg daily, up to 1,000mg daily

HOW MUCH? Minimum intake 15–19mg daily, maximum 1,000mg daily

JULY/AUG 2 0 1 6

5 ZINC A zinc deﬁciency is linked to hair loss, so supplementing with the mineral may help reduce the issue and assist in giving hair a thicker appearance. Zinc can be found in nuts, spinach, and eggs as well as in a multivitamin or ZMA supplement (a combo of both zinc and magnesium). HOW MUCH? Minimum intake 8–12mg daily

9 IRON The mineral plays a key role in activating B vitamins, which work in the repair and upkeep of healthy hair, skin, and nails. Iron is also important in helping keep hair full and smooth. Key sources include chickpeas, seeds, soybeans, grains, and spinach. HOW MUCH? 18–27mg daily for women 19–50 years of age; 8mg for women over 51

MARIO CASTELLO/CORBIS

HOW MUCH? 2.5–5g daily according to one study

Stay-Young Secret Anti-aging for your beauty and body starts from within BY RAZVAN RADU

How It Works HGH is a hormone secreted by the pituitary gland that, among other things, assists in cell growth and reproduction. It does this by triggering the liver to produce IGF-1 (insulin-like

growth factor-1), which enables growth in almost every cell. IGF-1 is responsible for key functions like the maintenance and growth of lean muscle, fat reduction, skin health, and wrinkle prevention.

Unfortunately, levels of IGF-1 naturally begin to decrease after age 30, which, not coincidentally, is also around the time when you may start to see wrinkles, find it hard to tone muscle, and even plateau while trying to lose a few extra pounds. The pituitary gland is to blame, because it slowly decreases in size as we age, which means the production of key hormones (including HGH) also declines.

Turn Back the Clock Growth hormone supplementation may help reverse that at the cellular level. Research from the Journal of Physiology found that taking growth hormone improved tendon collagen by 3.9-fold and tendon collagen protein synthesis by 1.3-fold, which may translate not only to healthier joints and injury recovery but also to more elastic skin thatâ&#x20AC;&#x2122;s less prone to wrinkles and sagging.

SeroVital-hgh SeroVital is the first HGH-boosting formula designed to reduce body fat, boost energy, help maintain strong bones, reduce wrinkles, and increase lean muscle mass. The formula works by combining the amino acids lysine, arginine, oxo-proline, n-acetyl cysteine, and glutamine with an herb extract called schizonepeta. A study conducted by formulators of SeroVital found it increases the body's natural HGH levels by a measured average of 682%. Take four capsules first thing in the morning on an empty stomach for optimal results. (serovital.com)

AMMENTORP/AL AMY

HUMAN GROWTH HORMONE (HGH) is widely known for its muscle-sculpting effects, but itâ&#x20AC;&#x2122;s also creating a serious buzz thanks to its anti-aging properties. HGH is seen as the possible missing link to youthful skin, toned muscles, and more.

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N P C LO CAL A N D N ATION A L

JULY TEAM UNIVERSE BODYBUILDING FITNESS/ BIKINI/FIGURE/PHYSIQUE Hasbrouck Heights, NJ. Contact Steve Weinberger, 516-933-1111, info@bevfrancis.com. 2

*PATRIOTS CHALLENGE FIGURE/BIKINI/PHYSIQUE Las Vegas, NV. Contact Jon Lindsay/Tamer El Guindy, 310-796-9181, tamer@ musclecontest.com, musclecontest.com. 9

*COLORADO STATE CHAMPIONSHIPS BODYBUILDING, FITNESS, FIGURE, BIKINI AND PHYSIQUE Denver, CO. Contact Jeff Taylor/ Musclequest, 303-668-8578, musclequest.com.

*BRANCH WARREN CLASSIC BODYBUILDING, FITNESS, FIGURE, BIKINI, MEN’S & WOMEN’S PHYSIQUE Houston, TX. Contact Brian Dobson or Branch and Trish Warren, 817-465-9331, metroﬂexgym@att.net.

AUGUST *KNOX CLASSIC BODYBUILDING, FIGURE, BIKINI, MEN’S & WOMEN’S PHYSIQUE Knoxville, TN. Contact Melissa Maness Bunch and Brian Wallace, 865-310-9347.

*WARRIOR FUEL CHAMPIONSHIPS BODYBUILDING, FITNESS, FIGURE, BIKINI, WOMEN’S PHYSIQUE West Valley City, UT. Contact Steve Schmall, 801-687-6409.

TOTAL BODY CHAMPIONSHIPS BODYBUILDING, FIGURE, BIKINI, MEN’S & WOMEN’S PHYSIQUE AND CLASSIC MEN’S PHYSIQUE Tupelo, MS. Contact Timmy and Judy Gaillard, 662-837-5987, gaillardtbg@gmail.com.

*JAY CUTLER CLASSIC BODYBUILDING, FITNESS, FIGURE, BIKINI, MEN’S & WOMEN’S PHYSIQUE & CLASSIC MEN’S PHYSIQUE Richmond, VA. Contact Kevin DeHaven, 704-661-5142. I FBB PR O LEAGUE

USA BODYBUILDING FIGURE/BIKINI/PHYSIQUE Las Vegas, NV. Contact Jon Lindsay, 310-796-9181, jon@musclecontest.com.

JULY IFBB WINGS OF STRENGTH CHICAGO PRO FITNESS/FIGURE/ BIKINI/ PHYSIQUE Chicago, IL. Contact Tim Gardner, 813-281-4696, tgﬂex.ﬂorida@gmail.com.

IFBB EUROPA CHARLOTTE PRO FITNESS/BIKINI Charlotte, NC. Contact Ed and Betty Pariso, bettypariso@aol.com. 9

IFBB VANCOUVER PRO BIKINI/FITNESS/ FIGURE/PHYSIQUE Vancouver, British Columbia, Canada. Contact Michelle Krack, 778-878-2267, info@vancouverproshow.com.

AUGUST IFBB PBW TAMPA PRO WOMEN’S BODYBUILDING/FITNESS/ FIGURE/BIKINI/PHYSIQUE Tampa, FL. Contact Tim Gardner, 813-281-4696, tgﬂex.ﬂorida@gmail.com.

IFBB SAN ANTONIO PRO FIGURE/ BIKINI/PHYSIQUE San Antonio, TX. Contact Tim Gardner, 813-281-4696, tgﬂex.ﬂorida@gmail.com.

IFBB ORANGE COUNTY MUSCLE PRO BIKINI Culver City, CA. Contact Jon Lindsay, 866-370-3011, musclecontest.com.

IFBB NAPLES CLASSIC BIKINI Naples, FL. Contact Golden Lion Productions, patty@ goldenlionproductions.com. *A NATIONAL QUALIFIER

Muscle & Fitness Hers (ISSN 1550-2880), Vol. 17, No. 4, is published bimonthly by Weider Publications LLC., a division of American Media, Inc. 4 New York Plaza, 4th Fl., New York, NY 10004. Periodical rates of postage paid at New York, NY, and at additional mailing offices. Copyright © Weider Publications, LLC 2016. All rights reserved. Canada Post International. Publications Mail Sales Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Subscription rate is $24.97 for (1yr) 6 issues in U.S.A. In Canada (1yr) 6 issues $28.97 US$. Outside of U.S.A. and Canada (1yr) 6 issues $35.97 US$. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues, call toll-free (800) 340-8957 or write to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NONPOSTAL and MILITARY FACILITIES: Send U.S. address changes to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc., P.O. Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications LLC and cannot be used without permission in writing. Muscle & Fitness Hers is not responsible for returning unsolicited manuscripts, photographs, or other materials. Weider Publications LLC and American Media, publisher of Muscle and Fitness Hers, does not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Title Trademark registered in U.S. Patent and Trademark office. Printed in the U.S.A.

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