6.24.18 SB_Q by stltoday.com

GLIDE INTO YOUR

WORKOUTS

GRILLING TIPS

TECHNIQUES TO BOOST FAT BURNING

RECIPES TO ENHANCE YOUR BACKYARD BARBECUE PAGE 13

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Surviving

Data Deluge

the

We’ve become obsessed with health stats: hours of REM sleep, step count, hydration levels. But experts say all those numbers don’t move the needle when it comes to big picture wellness. BY JULIA SAVACOOL MEN’S JOURNAL

At any given moment, you can tap into a wealth of information about yourself. Trackers, WiFi scales, smart clothing, and other gadgets continue finding new figures to dump on you—without necessarily explaining what to do with them. Simply put: We’re drowning in health data, and we can’t stop asking for more. Experts warn that the constant chirping of devices can lead to a fixation that’s often more about ego than understanding your body. And all that nittygritty won’t necessarily give you an edge, either. To live a longer, healthier life requires knowing the statistics that actually matter. On page 2 are nine indicators to monitor.

STEP BY STEP

THE BEST STRETCHES FOR YOUR ACHING FEET PAGE 5

FALL IN LOVE WITH CYCLING FIND THE RIGHT BIKE TO BURN THOSE CALORIES PAGE 7

JUNE 2018

ALL ABOUT…

CALORIE BREAKDOWN

CALORIES

C H E C K DA I LY 01

10% of the calories you eat are used to digest food

20% are used to power physical activity, like lifting weights or walking

BY KRISTIN MAHONEY

HOURSOFSLEEP

Anatomy of a Calorie:

WHAT IT IS Simply, the time between lights out and your morning alarm. WHY IT’S KEY A lot of trackers give you particulars on your time in bed, like how often you wake during the night or the amount of REM sleep you get. But that information tends to be both imprecise and unnecessarily specific. Checking the raw hours is enough. Research finds that those who get enough rest are fitter and weigh less than their sleep-deprived counterparts. AIM FOR Seven to nine hours a night.

The scientiﬁc deﬁnition: 1 calorie (the kind we measure in food, aka a large calorie) is the amount of energy it would take to raise the temperature of 1kg of water by 1° Celsius. Almost everything you consume has a calorie count, or the amount of energy stored in its chemical bonds. That energy is released in digestion and stored as other molecules like glucose or fat, so your body can grab it for fuel when needed.

70% are used to support the basic functions of your organs and tissues (aka resting metabolic rate)

RESTINGHEARTRATE

10-Minute Calorie Blaster

3 Truths About Calories

WHAT IT MEASURES The number of heartbeats per minute. WHY IT’S KEY It reflects the health and efficiency of your circulatory system. “Lower beats per minute indicate your heart is pumping more blood per beat, so it needs fewer bpm to circulate blood and oxygen,” says Myles Spar, an integrative physician and NBA adviser. A study in the British Medical Journal finds that a resting heart rate of 90 to 100 bpm tripled the risk of death compared with a lower rate. AIM FOR 60 bpm (or in the 50s for athletes).

1. QUALITY COUNTS. Pay more attention to the type of calories than the amount. “Feeding your body real food can help boost your metabolism,” explains Marjorie Cohn, M.S., R.D.N., owner of MNC Nutrition. Nutrient-dense foods will yield a much bigger payoff for your body. 2. NIGHTTIME CALORIES COUNT MORE. Those midnight munchies can take a toll. Researchers found subjects who snacked later in the day had a greater tendency to put on weight and burned less fat than when they stopped eating by 7 p.m.

HEART-RATEVARIABILITY WHAT IT MEASURES The variation in time between heartbeats. WHY IT’S KEY It’s a good measure of stress. Typically, those who are relaxed and fit have a high HRV, while those who are stressed or depressed have a low one. It’s a feature on some trackers and heart-rate monitors. AIM FOR It’s personal. “It’s best not to compare your HRV with others’,” Spar says. Instead, follow your HRV and track with your daily activities to learn what helps it. An elite athlete’s is around 60 milliseconds; anything above 50 is considered good.

3. WE ALL ABSORB CALORIES DIFFERENTLY. You and your BFF might both order the same serving of ice cream, but due to differences in genetics, enzyme levels, gut bacteria, and even intestinal length, you might take in more calories. SHAFFER-SMITH/GETTY IMAGES

This quick workout from trainer Jenny Schatzle works multiple muscle groups while elevating your heart rate. It follows the “Every Minute on the Minute” (EMOM) formula: Start at the top of the minute. If the circuit takes you 40 seconds to complete, take 20 seconds of rest. You’ll do 8 rounds in 8 minutes; each round try to stay at or beat your best effort. Warmup (2 min.): Jumping jack (30 sec.) Squat (30 sec.) Plank (30 sec.) Crunch (30 sec.) EMOM Routine (8 min.): Side Lunge (5x per side) Mountain Climber (10x) Pop-up (burpee w/o pushup) (10x)

Lifting heavy

Pumping extra iron can help grow new neurons and synapses, to create more (and better-working!) gray matter. It may also improve long-term memory.

VO2MAX Walking & running

We’ve got your number

Pressure waves caused by each stride can increase the supply of blood to the brain.

What percent your risk of developing cancer will drop by if you cycle to work.

WAISTSIZE

BODY-FATPERCENTAGE WHAT IT MEASURES How much fat is in your body. WHY IT’S KEY It’s a more accurate replacement for body mass index. The knock on BMI is that it doesn’t differentiate between fat and muscle. For instance, if you’re on a fitness kick, your scale reading may stay the same (or go up) even though you’re losing fat and gaining muscle. More muscle mass corresponds with a faster metabolism, healthier bones, and better cardiovascular health. One shortcoming: Body-fat percentage doesn’t distinguish between subcutaneous fat and visceral fat, so it’s useful to think about this and waist size together. Find yours using a smart scale. AIM FOR 6 to 17 percent. C H E C K Y E A R LY 07

BLOODPRESSURE WHAT IT MEASURES The pressure exerted on artery walls when your heart contracts (called systolic pressure, the top number) and the pressure when your heart relaxes (or diastolic, the bottom figure). WHY IT’S KEY High systolic pressure is one of the most direct determinants of cardiovascular disease, according to the American Heart Association. High blood pressure can damage blood vessels throughout your body, harming your brain, kidneys, extremities, and more. Exercise, weight loss, limiting sodium intake, eating potassium-rich foods like sweet potatoes and edamame, and cutting back on booze can help. AIM FOR 120/80 or lower.

Brain boosters

Running & lifting The combo can make your brain perform like a younger person’s.

SOURCES: JOURNAL OF SCIENCE AND MEDICINE IN SPORT, NEW MEXICO HIGHLANDS U., BRITISH JOURNAL OF SPORTS MEDICINE (BRAIN); U. OF GLASGOW, YALE, U. OF GEORGIA (NUMBERS).

3 reasons to get up and take a walk right now

2. YOU’LL SMILE MORE. Active people are happier than layabouts who work in offices ﬁlled with Buzz Killingtons.

1. YOU’LL BETTER HANDLE EVERYTHING LIFE THROWS AT YOU.

3. YOU’LL DROP WEIGHT, LOSE INCHES—AND STAY ALIVE LONGER.

HOW WELL YOU HANDLE STRESS VS. HOW MUCH YOU WALK

15,000 STEPS

Rating of 6-7

CHOLESTEROL

STR E SS LEVEL

WHAT IT MEASURES The levels of a waxy substance in the blood that comes in two forms—HDL, which is good, and LDL, which is bad—as well as triglycerides, a fat. WHY IT’S KEY It’s a predictor of heart disease. Maintaining a healthy weight, along with a high-fiber, low-sugar diet, can help keep you in the clear, says Dawn Jackson Blatner, a registered dietitian and consultant for the Chicago Cubs. High cholesterol is hereditary, so if it runs in your family, you and your doctor should keep an eye on it. AIM FOR At least 60 milligrams/deciliter HDL; no more than 100mg/dL LDL; under 150mg/dL triglycerides. 09

BLOODSUGAR WHAT IT MEASURES The amount of glucose coursing through your bloodstream. WHY IT’S KEY It reveals your risk for diabetes, heart attack, and stroke. Glucose, your body’s main source of fuel, is regulated by the hormone insulin. When blood sugar levels are too high, your body stores the excess glucose as fat, which causes weight gain. To get it under control, back off on processed food, simple carbs such as white bread and pasta, and sugar, Blatner says. Exercise also helps. AIM FOR 70–99 milligrams per deciliter; 100–125mg/dL is prediabetic.

Minutes of walking up and down stairs can be more effective at giving you energy than half a cup of coffee.

GETTY IMAGES

WHAT IT MEASURES It’s an estimate of internal fat. WHY IT’S KEY Too big a waist size means you’re probably carrying around visceral fat, the kind that surrounds internal organs. Visceral fat produces toxic chemicals called cytokines, which inhibit cell sensitivity, impacting cholesterol, insulin resistance, and blood clotting. Cytokines also increase the risk of cardiovascular disease. To get an accurate figure, wrap a measuring tape just above your hip bone and exhale. AIM FOR A waist circumference that’s less than half your height. So if you’re six feet tall, or 72 inches, make sure yours is 36 inches or less.

45 10

Rating of 3-5 Rating of 1-2

KEY

5,000

5,500

1 = LOSI N G AT L I F E 7 = I G OT T H I S

6,000

6,500

7,000

The equivalent of about seven miles—the distance that’s beneﬁcial to walk daily to maintain a healthy weight, a trim waistline, and a reduced risk of cardiac disease.

7,500

AV E R AG E DA I LY ST E P S

Less is more when talking coffee Touted as an exercise enhancer, caffeine works only if you’re not a java junkie. A study in the International Journal of Sport Nutrition and Exercise Metabolism found that guys who chewed caffeinated gum while running sprint drills had delayed muscle fatigue if they were low caffeine users. If you’re a coffee ﬁend, gradually taper consumption in the four days leading up to a sporting event, then drink your usual amount the morning of.

Light roast or dark roast?

GETTY IMAGES

WHAT IT MEASURES The maximum rate at which your body can utilize oxygen. WHY IT’S KEY Use it to test aerobic and cardiovascular capacity. Basically, a higher number means you can go harder, longer. But it’s not just a fitness tool: Poor VO2 max is correlated with diabetes, depression, and even earlier death. Get a reading at a performance lab, or use a wearable device while exercising. AIM FOR 50 to 60 milliliters of oxygen per kilogram of body weight per minute of consumption (mL/kg/min).

SAM KAPLAN/TRUNK ARCHIVE

C H E C K M O N T H LY

1) For weight loss… Dark roast drinkers shed more body weight than light roast drinkers at the end of a four-week study.

2) For less inflammation… Light roast contains more chlorogenic acid, an antioxidant that lowers inflammation.

3) For a better buzz The energy-boosting compound doesn’t fluctuate much from either roast, so it comes down to preference.

SOURCES: NATIONAL COFFEE ASSOCIATION, JOURNAL OF MEDICINAL FOOD (COFFEE)

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JUNE 2018

HOP TO IT Implementing rope jumping into your routine can help you become more athletic.

MIGHT AS WELL JUMP Torch upwards of 150 calories in just 15 minutes with a combo of rope jumping and full-body conditioning moves.

BY ALYSSA SHAFFER

TIM TADDER/GETTY IMAGES

umping rope is one of the fastest ways to scorch calories while building stamina, power, and speed. Plus, it improves both agility and coordination—skills that will assist you in many other areas of sports, fitness, and daily life. So why don’t more of us pick up a rope and start skipping? “People are still often intimidated by the idea of jumping rope, especially if they don’t think they are good at it to start,” says Tim Haft, creator of Punk Rope workouts and a trainer based in New York City. Haft’s popular Punk Rope group classes, which mix rope jumping with conditioning drills, are designed to take out some of that intimidation factor by placing an emphasis on fun drills. And by keeping the rope jumping down to two-minute intervals, you won’t get gassed out as easily, he adds. Haft’s 15-minute jump-and-burn circuit is perfect for busy days when you don’t have time to get to the gym or squeeze in a full workout. It mixes short jump rope intervals with body-weight moves that’ll work every muscle while blasting more than 200 calories. Time permitting, start with a five-minute warmup (a light jog or dynamic moves like high knees, butt kicks, and shoulder rolls will do) and end with five minutes of stretching. Give the workout below a try whenever you need a fast workout or want a little extra burn on cardio day.

TRAIN

DON’T GET TRIPPED UP Skip like a pro with these

JUMP-AND-BURN WORKOUT ROPE JUMPING

ROPE JUMPING

BASIC BOUNCE (2 MINUTES) Keep feet close together, knees bent, and elbows close to ribs. Turn rope with wrist and lightly bounce off feet, jumping about an inch off the ground.

STRADDLE/SCISSORS (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES)

DOUBLE UNDER/HIGH KNEES (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES)

easy-to-follow training tips.

STRADDLE JUMP: Begin with the basic bounce; after third jump, bring feet apart (like a jumping jack), trying not to kick heels up. On next revolution, bring feet back together. Keep range of motion small; try not to let knees collapse inward. SCISSORS: Begin with the basic bounce; after third jump, bring right foot forward and left foot back. On next revolution, switch foot position. Repeat.

DOUBLE UNDER: This CrossFit fave involves two revolutions of the rope for a single jump. To do it, you need to jump a little higher than usual. Start by jumping without the rope and tapping your thighs twice (the first as soon as you leave the ground and the second at the top of your jump). Do not tuck your knees, kick your feet back, or pike. The goal is to turn the rope fast enough so that it passes under your feet twice before they hit the ground. To do this, flick your wrists twice in a row as soon as you jump up in a circular motion, keeping elbows pinned to sides. HIGH KNEES: Begin with the basic bounce; after third jump, hop off left foot and drive right knee up. On next revolution, recover with a basic bounce. Then repeat, hopping off right foot and driving left knee up.

Stand on the middle of the rope with one foot and pull the handles straight up so the rope is taut. For beginners, the top of the handles should reach the shoulder; for more advanced jumpers, aim for the nipple line.

ROPE JUMPING SKI JUMP/BELL JUMP (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES) SKI JUMP: Do three basic bounce jumps to

get started. On fourth jump, hop laterally to the right, pushing off outside of left foot. On next revolution, hop laterally to the left, pushing off the outside of right foot. Keep the range of motion small to start. BELL JUMP: Do three basic bounce jumps, then take a small jump forward, leaning back slightly. On next revolution, take a small jump backward, leaning forward slightly. Begin with small jumps and increase the distance as you get stronger.

BODY-WEIGHT ROW (1 MINUTE) Position yourself under a barbell on a rack, gripping the bar with both hands about shoulder-distance apart, arms extended. Pull chest up until nearly in contact with the surface, then lower back to start and repeat.

PUSHUP (1 MINUTE)

ROPE JUMPING ARM CROSS/SWING & JUMP (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES) ARM CROSS: Begin with the basic bounce; after third jump, cross forearms in front of your body. On next revolution, uncross arms. Keep handles extended beyond hips when arms are crossed, so arms are down, not out. SWING & JUMP: Hold handles close together just above waist height, elbows tight to ribs. Move hands in a figure-eight pattern, allowing hips to sway with the movement. After side swing, bring one hand up and across to opposite hip and jump through this loop. Alternate swing and jumps.

SQUAT JUMP (1 MINUTE)

2 STAND SOLID

Your weight should be over the balls of your feet, with your ankles, knees, and hips relaxed. Tuck your elbows next to your ribs and keep your hands slightly in front of your hips.

3 KEEP IT SMALL

“Most of the movement comes from your wrists,” explains Haft. “Turn the rope by rotating your wrists, not by cranking your elbows or muscling it with your shoulders.”

PLANK JACK (1 MINUTE) From a full plank position, jump feet together, then wider than hip-distance apart. Keep your core tight and upper body still.

THE 4 GET TIMING DOWN

Turn first, then jump. If you jump too early, you’ll have to jump much higher than is optimal, notes Haft.

5 JUST RELAX ALAMY

PANTHER CRAWL (1 MINUTE) Begin on all fours, crawling forward with left hand and right leg, then alternate sides. Keep back straight and knees low to ground throughout.

THE RIGHT 1 FIND ROPE FOR YOU

“Tension is your enemy. It leads to fatigue and clumsy execution,” Haft says. “Think of the rope as your dance partner, so that it moves gently with you at all times.”

JUNE 2018

Get Out of Your Running Rut 13 Guaranteed* Ways to Make You Enjoy Your Miles Again BY ALLISON PATTILLO

*OK, we can’t guarantee it. But we did survey the experts—as well as the speediest Men’s Journal staffers and friends—to find out what they do when they want to reignite their excitement for running. Because, let’s face it: As meditative as running can be, it can also be tedious. After a while, the comfort of a familiar route can grow humdrum. We’ve all had those mornings when we lace up our sneakers and find that our heart’s just not in it. When you’ve already tried downloading a new playlist, and dropping a small fortune on fancy new shoes, yet you’re still feeling meh, these tips will help you shake off your running ennui.

SPRINT THE STAIRS

Ten or 15 minutes will get your heart rate up, work your legs and abs, test your balance, and engage your brain. Plus, if you have a hilly race coming up, this type of interval training will help get you prepped. Don’t be surprised: You’ll be sucking oxygen big-time the first few ascents. Stick with it for three or four reps and you’ll get in the groove.

Better yet, do it soon. These summer races might be just what you need to pick up the pace. Choose a race distance that you’re already comfortable with. That way you can focus on what you need to bring.

If you run at night, go in the morning…

GO OFFROADING

Trails are the antidote for the pace-obsessed. Uneven terrain forces you to slow down and temporarily break up with your split time. Plus, it tests your balance and stabilizing muscles, says Mario Fraioli, a run coach in San Francisco. Also, trails are beautiful.

If you’re used to shaking off stiffness in your first couple of morning miles, you might find an evening run is easier, since your muscles are pliable from moving around all day, says Jason Fitzgerald, author of Running for Health and Happiness. Plus, you’ve been eating all day, filling up your tank, unlike morning runners, who are exercising in a fasting state. And if you had a bad day at the office, you can take it out on the road, which is certainly healthier than drinking your feelings away.

Running the routes near your home can get monotonous. You might get a kick from a change in scenery, and it doesn’t have to be all that drastic. Jump in your car and go to a local nature preserve or trail. Or take a day trip to a nearby city and include a running segment. You can even plan your own mini-event, roping in your significant other or a group of friends. Map out a point-to-point adventure. Try taking a train or bus to a different town and running home or even hoofing it to a different train station and hopping a ride back into the city while enjoying your recovery drink of choice.

It’s more fun to see a place on foot than from a tour bus, and many foreign locales host travel-worthy races, such as the STOCKHOLM MARATHON. The Swedish capital in particular is a great city for runners. The fast, flat course takes you over bridges and along the waterways, past the Royal Palace, and through the Djurgården, an island park in the middle of town. Pro tip: Plan your trip to race first and sightsee after. That way, you can eat and drink with abandon. If you arrive undertrained, drop down to a shorter distance. You’ve flown all that way, and you don’t want to spend the rest of your vacation hobbling around.

GRAB YOUR PALS Ragnar races take you and a team of friends on point-topoint routes that continue day and night. One of our favorites: Aspen, Colorado, for RAGNAR TRAIL SNOWMASS. Teams of eight (or four to make it an ultra) complete as many laps as they can in 24 hours. Decide ahead of time if you’re running for time or for fun, so everyone goes in with the same expectations.

…and if you go early, run at night

Get outta town

Ditch your tracker For a day. Or a week. Maybe longer. “More data is valuable until it becomes problematic,” Fitzgerald says. You might have gone for a perfectly great run, except you were a minute off your normal pace and now you’re annoyed. Or you spend the whole time doing pace mathematics in your head and never give your mind a chance to wander. Think of it as an exercise in discovery. You may find you vary your speeds more, explore different routes on a whim, or notice the details of the terrain with greater interest. You’ll also have more head space to listen to your body’s cues of energy and fatigue.

Buy new socks

Conventional wisdom says you get out of a running rut with a new pair of shoes. But a new pair of socks can give you that same emotional bounce. Splurge on a nice technical pair. (We like the Vertex Over-the-Calf Light by Darn Tough for $25.)

GRAB YOUR PASSPORT

Yeah, getting up early is rough, but there’s something invigorating about running when the sun rises. And getting your miles in early gives you a sense of accomplishment that may carry you through the day (and avoids any nighttime excuses). Bonus: Research from Appalachian State University finds that morning exercisers lower their blood pressure more than those who go in the afternoon or evening—and they sleep better, too.

TAKE A RUNCATION

Try the treadmill Yeah, we can’t believe we’re suggesting it, either. But it has legit pluses. If you’ve been having trouble with a speed plateau, a treadmill can force you to get over it. And despite what your hardcore runner friends say, running in a downpour sucks.

Run for good Volunteer for your local chapter of Achilles’ International. The organization partners ablebodied runners with athletes with disabilities. They go on group runs, train together, and race, too. Volunteers at all speeds are needed, but the main takeaway from the outings won’t be your splits.

Join a pack GRAB YOUR COMPASS

FUN RUN

6.RACEA5K A lot of runners would tell you to pick a big, hairy, life-affirming goal. Don’t. Do a 5K instead. It was likely the first race you ever signed up for, it’s welcoming of all ages and abilities, and there’s probably one in your area that’s not even sold out. “5Ks can be run every weekend, marathons can’t,” says Andrew Kastor, a distance-running coach. “If someone is unhappy with their result on race morning, they can bounce back and find another one that same month.” It’s less of an undertaking—and that’s a good thing. The training doesn’t require monk-like discipline, it’s affordable (whereas, for instance, a New York City Marathon bib is $295), and it places little wear and tear on your body, leaving plenty of time and energy to pursue other workouts—or hobbies. Even at 3.1 miles, it’ll give you a pre-race rush, and you’ll get to the post-race beers that much faster.

Hopefully you won’t really get lost in the woods, but don’t expect any spectators lining the course of the YELLOWSTONE HALF MARATHON, which takes place just outside the park on the Montana side. The elevation starts at more than 6,500 feet and goes up from there, but the scenic overlooks and wildlife sightings will make you forget your lungs are on fire.

GRAB YOUR BUG SPRAY Pick your distance, from 5K to 50 miles, at THE NORTH FACE ENDURANCE CHALLENGE SERIES, MASSACHUSETTS, set at Wachusett Mountain Ski Area, less than a two-hour drive from Boston. The course is a mix of fire roads, singletrack, and multi-use trails.

Running with others keeps you accountable and—if you like the person—gives you something to look forward to. Pick a partner who’s faster than you and work on your speed, or find a buddy who’s a little slower and use those days for recovery and simply enjoying the run. Your local shoe store may have a meet up for group runs, too. A study from the University of New England College of Osteopathic Medicine found that people who worked out in groups were happier physically, mentally, and emotionally than those who exercised alone.

Switch directions Go your normal route in reverse. It’s a whole new run. You’re welcome.

JUNE 2018

3 STRETCHES FOR RELIEF

These gentle stretches can help reduce some of the tightness along the bottom of your foot. Try them up to three times a day.

HELP FOR SORE HEELS BY KRISTIN MAHONEY

FEELING A STABBING PAIN near your heel when you step out of bed in the morning or when you get up from your desk? You might have developed plantar fasciitis, one of the most common foot injuries facing athletes today. “It’s the complaint that brings patients to a podiatrist’s office the most often,” says Megan Leahy, D.P.M., podiatrist at the Illinois Bone & Joint Institute in Chicago. In fact, about one in 10 people will develop plantar fasciitis during their lifetime. What is it? Plantar fasciitis is an inﬂammation of the plantar fascia, the ligament that runs along the bottom of the foot. Normally this tissue absorbs shock and supports the arch of the foot, but if it is overstretched or strained, small tears in the tissue can lead to inﬂammation, causing pain and discomfort—especially where the fascia meets the heel bone or at the arch on the bottom of the

foot. Most of the time, plantar fasciitis won’t affect you during exercise—you likely won’t feel it until you get home from the gym and are walking around your house or when you get out of bed ﬁrst thing in the a.m. And the more you walk around on it, the better it starts to feel. How does it happen? Both athletes and sedentary individuals can develop plantar fasciitis, notes Leahy, since it can be brought on by weight gain, a sudden increase in intensity of activity, or even wearing wornout shoes. Runners are among those who suffer the most often, especially if they are suddenly adding more weekly mileage to their routine. But even frequent workouts can be to blame, since the pounding of some high-intensity exercises creates more stress through the foot. Other activities that place stress on heels can also create problems, adds Leahy. But it’s not just your workouts

that can cause trouble. Consider your footwear choices: “Constantly squeezing into narrow shoes can prevent the front part of the foot from moving,” explains biomechanist Katy Bowman, author of Whole Body Barefoot: Transitioning Well to Minimal Footwear. That means the smaller muscles of your feet, which should be helping support the arch as well as dealing with the changing terrain as you walk, are weak, which in turn can stress the plantar fascia. Your toes may also be clenching as you walk, which can further stress the bottom of your feet.

Getting better Treatment options for plantar fasciitis vary depending on the severity of the injury. For mild to moderate cases, stretching, rest, and modifying your activities, along with using anti-inﬂammatories such as ibuprofen, may provide help to alleviate the pain. It can also help to apply ice or cold therapy to the affected area. Some patients swear by a technique called ice massage: Simply freeze a water-ﬁlled paper cup and roll it

along the bottom of your foot for about 5 minutes at a time. More severe cases may need a supportive boot, cortisone injections, physical therapy, or surgery. “It’s important to see a doctor soon after the onset of pain so the injury doesn’t become a chronic issue,” says Leahy. Left untreated, plantar fasciitis can linger for years, creating partial tearing or even a full rupture of the fascia. In addition to reducing inflammation, it’s also crucial to address the underlying reason for the injury. Bowman advises strengthening the small, intrinsic muscles of the feet, which can help reduce the load placed on the plantar fascia. Mindful barefoot practice at home and doing moves like lifting your toes one at a time can reduce weakness in these small muscles. Other devices, such as inserts or orthotics, can help modify biomechanical issues, such as rolling your foot in when you walk, notes Leahy. Talk to your doctor to find out whether you might need additional support or physical therapy to address any imbalances that may have contributed to the development of the injury in the first place, she adds.

1. CALF STRETCH Stand facing a wall with feet staggered, front foot about 12 to 24 inches away from the wall. Leaning forward, rest both hands on the wall, keeping your back heel, hip, and head in a straight line. Pressing your back heel onto the floor, push gently into the wall, feeling the stretch along your calf. Hold 90 seconds; switch sides.

2. TOES STRETCH (NOT SHOWN) Sit with your ankle crossed over the opposite knee. Use your hands to gently spread your toes apart, bringing the toes away from one another. Hold for up to one minute; switch sides.

WESTEND 61/GETTY IMAGES; ILLUSTRATIONS BY REMIE GEOFFROI

Plantar fasciitis is one of the leading sources of foot pain, especially among active people. Here’s how to keep your feet feeling healthy.

AVOID A LINGERING FOOT INJURY BY CHANGING OUT YOUR WORKOUT SHOES EVERY FEW MONTHS.

3. TOP STRETCH Stand barefoot with feet hip-distance apart. Reach right leg behind you, tucking the toes of that foot under. The farther back you step, the more intense the stretch. Keep the rest of your body standing tall, with head, neck, shoulders, and hips all aligned. Hold this stretch for up to one minute; switch sides.

PUT YOUR BEST FOOT FORWARD

Staying limber can help your muscles power through workouts.

Don’t let pesky foot pain be your Achilles’ heel.

SANJERI/GETTY IMAGES

BY BRIAN MATTHEWS, C.S.C.S.

Halt Muscle Cramps Don’t get sidelined by workout muscle spasms. Here’s how to put the kibosh on cramps so you can go strong and long. BY KRISTIN MAHONEY

ou’re midway through a workout session when suddenly it strikes—a debilitating muscle cramp that stops you cold. Nothing kills a workout quite like the pain and tightness a cramp brings on. And whether you’re lifting weights, running sprints, or doing laps in the pool, you can cramp up. “A cramp is when the muscle unit itself contracts and doesn’t have enough resources to release that contraction,” explains Jennifer J. Beck, M.D., an assistant professor of orthopedic surgery at UCLA’s Orthopedic Institute for Children. Muscle cramps typically strike whatever area you’re working the hardest. “Runners are likely to get lower-extremity cramps, while rowers and swimmers might be more prone to upperextremity and chest-wall cramps,” Beck says.

Nutrition No-Nos It’s not just the movement that’s to blame. “The most common cause of muscle cramps tends to be something nutritional,” says Jordan D. Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York. That’s especially true for endurance athletes who have lost high amounts of electrolytes through their sweat without replacing them. This can lead to a deﬁciency in sodium levels, which triggers cramps. That means getting enough electrolytes in your diet with salty foods during workouts. In addition to sodium, the minerals potassium, magnesium, and calcium can help prevent your muscles from locking up. Aim to get these nutrients through foods ﬁrst, advises Beck. Dehydration causes an alteration in electrolyte concentra-

tion as well as a buildup of lactic acid from muscle metabolism. Activity Overload Cramping also can occur when your workouts get the best of you. “Functional cramps happen in people who overload their muscular capacity,” says Metzl. To help keep muscles mobile, incorporate more ﬂexibility in your training. Sudden and intense movements may be another cramp trigger. That’s especially true if you haven’t properly warmed up, stretched, or prepared your body for action. Improving your ﬂexibility can go a long way toward keeping your muscles limber and less likely to cramp. Stretching, as well as a proper warmup, is key to avoiding cramps mid-workout. Stretch the muscles you’ll be using the most.

lantar fasciitis can turn your daily gym session or even a simple stroll to the supermarket into a hellish experience. If this sounds like your day-to-day, know you’re not alone. One in 10 Americans will deal with plantar fasciitis in their lifetime, according to a study in the Journal of Research in Medical Sciences. Gain a foothold on the problem by tackling it with these recommended stretches. The cause The most common causes of plantar fasciitis are being overweight, lacking toe strength and mobility, and participating in high-impact activities like jumping and sprinting. However, a lesser-known cause is not doing enough dorsiflexion (aka pointing your toes toward the sky). Doing this counteracts the constant downward position our toes are usually in.

GETTY IMAGES; SHUTTERSTOCK

DIG DEEP Use a hard ball, like a golf ball, to loosen up the fascia.

The fix One good step is to treat yourself to a foot massage. This increases the blood flow, making the tissue more malleable—because if the tissue is too tight, even stretching won’t do you too much good. If that’s out of your budget, loosen up the fascia by rolling the bottom of your foot on a lacrosse ball or golf ball. Finally, make it a point to extend and flex your individual toes throughout the day. As simple as it sounds, it’ll counteract foot pain.

JUNE 2018

ISTOCK

Hone your swimming technique with these dip tips BY ADAM BIBLE

Going full nemo at the beach or pool can help you build muscle, burn calories, and give your achy joints and tendons a break from the gym. But before you dive in, take some advice from Team Speedo’s David Marsh, head coach of the 2016 U.S. Women’s Olympic Swimming Team: “The best swimmers use smooth, rounded movements that are fluent, powerful, and work to reduce drag.” Below, are more techniques for swimming like a pro.

Adult Swim

Freestyle 1) Elongate your spine and keep your eyes looking down.

You can knock out a five-mile run, easy. So why does 15 minutes in a pool leave you heaving? Because it’s a really good workout.

2) Perform a steady kick with loose ankles. 3) Think about pulling with your forearms, not your hands. Breathe on every third stroke on opposite sides to help balance your motion. 4) Allow your arms to have a relaxed recovery and breathe low to the water.

Backstroke 1) Elongate your spine with your head still and relaxed, as if you were lying on a pillow.

BY MARJORIE KORN

eople have two major hang-ups with swimming. The first is finding a lap pool that’s convenient. The second is how hard swimming feels. While just 20 minutes in the pool can burn more than 250 calories—the same as running—swimming is a full-body workout that introduces new challenges. “It engages every fiber of muscle from your core to extremities,” says Morgan Mabe, swim coach at Asphalt Green in New York City. There are no other sports equally tough on your upper body and your lower while being gentle on joints. Not only that: “The anaerobic aspect of the sport will instantly raise your heart rate as it stimulates hypertrophy—essentially, muscle growth.” If you’re a sometime swimmer, start by focusing on technique.

2) Do a steady kick but with little splashing—try to churn the water with your toes.

SWIM COACH

3) Pull your arm out of the water with the thumb leading, just beyond the hip.

1/ Warm up on dry land

4) Dip your hand in directly above the shoulder, then slightly bend the elbow to initiate the catch.

Breaststroke 1) Bring your feet toward your butt, kick out with your soles, then “slam” your feet together and directly point your toes. 2) Do a small scoop pull with your arms and keep your elbows in front of your ribs. 3) Begin to breathe after the start of the pull and maintain a head angle of 45 degrees. 4) Use a long, narrow extension of your arms, then glide and finish with a quick kick.

Butterfly 1) Perform a steady dolphinlike movement from the head through the toes. 2) Make sure your thumbs enter the water directly in front of the shoulders. 3) Use an hourglass motion, accelerate your arms on the way up, and have both arms recover together. 4) Keep your head low, breathe at the start of the pull, and then breathe every other stroke.

TIM TADDER/GETTY IMAGES

The sport places demands on the legs, back, and shoulders, says Brian Tovin, a physical therapist in Atlanta who specializes in swimming. Stave off leg cramps with sprinters’ moves: Stand a few feet in front of a wall and, using it as support, step one foot back and bend front leg. Switch, then pull each leg to your butt for a quad stretch. Prep your back with side bends: Stand with feet together, arms overhead, pressing palms together, and tilt torso to each side. For the shoulders, press palms into the small of your back, ﬁngertips up, draw elbows toward each other and raise your chest. And shoulder rolls work, too, but don’t go Michael Phelps aggressive. Bend elbows at 90 degrees, point ﬁngertips toward the ceiling, and rotate shoulders in both directions.

2/ Relax “Tense muscles sink like rocks, whereas relaxed muscles act more like buoys,” says Andy Sean Kershaw, head swim coach at the University of Miami. Just as important is to maintain a neutral position with your head, shoulders, and glutes in a line. It takes strain off your neck and back and helps you swim more gracefully. And it’ll cue you to stay parallel in the water. “Your body works like a teeter-totter—if your head comes up, your hips go down,” Kershaw says. Breathing plays a key role in this. As you get better at it, the pattern becomes its own meditation to keep you chill (and clears your head).

As we established, propelling yourself through the water is hard. So a few pointers from experts in the field can’t hurt.

PRE-POOL CHECKLIST • Keep a water bottl at the end of your lane and take a swig between sets. •Wet your hair before putting on a swim cap—that helps protect tresses from the chlorine. • Don’t wipe out your goggles with your fingers. It messes with the antifog coating. • Take out your contact lenses before jumping in. It’s better for your eyes. •Don’t be a jerk. If another swimmer shares your lane, be gracious and swim to the right.

get out of the water. Here’s how it’s done: Your arm should enter the water just in front of your head, starting with the tip of the middle ﬁnger. Extend it straight so your palm faces the bottom of the pool. Bend wrist slightly like you’re reaching into a cookie jar and pull your elbow back along your side, keeping your hand parallel to your body. Pair that motion with tight, rolling kicks,

keeping legs fairly straight, three kicks for each pull (or six kicks per stroke cycle).

Pools are usually short course (25 meters) or Olympic distance (50 meters). Short pools are good for aerobic sprint interval training, Mabe says, whereas Olympic ones can help you prep for triathlon or open-water swims, since you’re going twice as far without a respite. If you ﬁnd yourself in a longer pool and want a high-intensity workout, use the painted markings below you (or on the ceiling if you’re doing backstroke) to split up the laps between fast bursts and recovery.

Just like a land workout, you’ll want to change things up and isolate different muscle groups. A kickboard will help you target legs, either during a warm-up or between sprints, Mabe says. Don ﬁns if you want your upper body to do the heavy lifting. (And advanced swimmers can practice laps while keeping legs still.)

THE TOTAL WORKOUT

50 meters easy swim, 50 meters kicking only, on your back or with a kickboard; repeat

3/ Focus on form

6 min.

50 meters at 80 percent of max eff effort, ort, 15 seconds rest; repeat, increasing speed every two sets

Since you took swimming lessons as a kid, there’s been a change of thinking on best technique, Kershaw says. The pros have traded in big, sweeping arm pulls for a tighter, linear pattern. Picture your body shooting past your hands, the same way you plant your palms on the pool edge and push through your arms to

6 min.

100 meters at 70 percent of max eff effort, ort, 15 seconds rest (keep heart rate up but consistent, speeding up or slowing down as necessary)

Three Yoga Poses Everyone Should Do Even if you’re not into yoga, it pays to incorporate some essential moves into your regular routine that will help target typical tight spots. Mindy Caplan, a yoga instructor, trainer, and ACSMcertiﬁed exercise physiologist, recommends these three key poses to keep your muscles and joints functioning at their best.

BY JESSE WILL

AQUA SPHERE KAYENNE GOGGLES $28 Their wide, 180-degree ﬁeld of view and fog-ﬁghting lenses allow for more situational awareness in the water.

TIMEX IRONMAN CLASSIC 50 FULL SIZE $67 GPS-enabled watches are great for open water, but a large display watch that records laps and time intervals is more than enough tech to get going.

Like running, lap swims can be calm and meditative or all-out and butt-kicking. This 25-minute humdinger from the University of Miami swim coach is the latter.

4 min.

BY ALYSSA SHAFFER

A stripped-down sport requires a minimal shopping list.

5/ Float on

Warm up, focusing on ﬂoating ﬂoating and elongating arm and leg movements

YOGA

POOLSIDE ESSENTIALS

4/ Go the distance

1 min.

ALL ABOUT…

SWIM GEAR

4 min.

25 meters with 20 seconds rest between. Do one at 85 percent, one at 90 percent, and one at 95 percent; repeat cycle, starting at 85 percent

4 min.

50 meters easy swim, 50 meters kicking only, on your back or with a kickboard; repeat

SPEEDO SWITCHBLADE FINS $32 Increase your speed to improve your position in the water or to focus on your arm stroke. Medium-length blades will get you swifter without the “cheating” feel of longer ones.

TYPE W H ATO G I N I Y OF U? A R E YO

Pigeon Pose

Downward Facing Dog

Spinal Twist

Why it helps: “This hip opener helps target the piriformis—a triangular-shaped muscle that helps rotate the thigh bone,” says Caplan. When it is tight, it can squeeze the sciatic nerve, causing pain to shoot down the leg and into the lower back. How to: Begin on all fours, knees under hips, hands under shoulders. Slide right knee toward right hand and left leg back as far as you can. Bring right foot forward; aim to get right shin parallel to front of mat while keeping hips square to the floor. Sink hips forward and down, resting on palms or forearms. Stay here for about five to 10 full breaths; switch sides.

Why it helps: Down dog is an important stretch for the shoulders, hips, hamstrings, and calves. It’s especially key for the rotator cuff—the muscles that help stabilize the shoulder. “When these muscles are tight, injury can occur with even the simplest movement,” Caplan says. “Downward dog helps keep the rotator cuff stable.” How to: Begin on all fours, knees under hips, hands under shoulders. Tuck toes under, press into hands, and lift hips. Spread fingers wide and press hips up and back as you ease heels toward floor. Stay here for five to eight breaths.

Why it helps: This exercise targets the neck, shoulders, obliques, and hips and helps improve spinal flexibility. It also can relieve stiff muscles— especially if you tend to sit at a desk all day. How to: Sit on floor with legs extended. Bend right knee, placing right foot on floor outside left thigh; keep left foot flexed. Turn torso to the right, placing right hand on floor just behind you. Cradle right leg with left arm, hugging it toward your left shoulder. Hold here for three to five breaths or longer, trying to move more deeply into the twist with each breath. Release and repeat on opposite side.

36.7 MILLION

NUMBER OF AMERICANS WHO PRACTICED YOGA LAST YEAR

IF YOU’RE A BEGINNER TRY: Hatha The most basic form of yoga, hatha classes generally take you through a variety of poses. IF YOU WANT TO BOOST YOUR CALORIE BURN TRY: Vinyasa Also known as yoga flow, vinyasa links several poses with your breathing. Classes tend to be faster paced and fitness focused. IF YOU LIKE A CHALLENGE TRY: Ashtanga Sometimes called “power yoga,” it appeals to those who want next-level fitness. Most classes are based on a series of six poses that increase in difficulty. IF YOU WANT TO UNWIND AFTER A WORKOUT TRY: Restorative Settle down with pillows, blankets, and blocks and let go with a series of passive poses that help you relax and recover.

JUNE 2018

YOUR GUIDE TO FALLING IN LOVE WITH

CYCLING

Want to clear your head and get in a great workout? Just hop on your bike and put the pedal to the metal. Cycling isn’t about entering the Tour de France. It’s about staying active and connected to your body and the world around you. Upgrade your two-wheeler to a bike built for ﬁtness, and you’ll be ready to roll farther and faster in no time.

t’s time to take back the open roads and learn to love one of the fastest, most efficient, and most freeing forms of cardiovascular exercise. • Get expert advice on ﬁtness and training basics that will let you take back the road while your legs turn and burn those pedals.

BY CAT PERRY

CHOOSING THE RIGHT BIKE FOR YOU offer will become essential to your workout regimen. Fitness/Urban Bike What was once more broadly called a hybrid bike, the fitness bike has risen in popularity to put the urban rider more squarely in focus. It gives a comfy, fast ride that can be your go-to for running quick errands, or it goes the distance on Saturday and Sunday if your weekend warrior strikes. A fitness bike is built like a road model but with wider tires. It’s a bit heavier, which also means slower; it has straight handlebars, which can be more comfortable for newbies; and it has what’s called a “more upright geometry.” (Your torso is more perpendicular to the ground.) Plus, it usually has a more comfortable seat, to name a few

LEXANDRE BUISSE/OFFSET

Road Bike This category of bicycles is the king (or queen) of fitness— yet it can be overwhelming to choose one if you’re not sure what you need. A staggering array of bike variations affects performance, speed, comfort, usability, and price. So how do you know which is right for you? The “perfect” road bike is one that has the right frame geometry for you. Everything on a road bike—from the frame height, stem length, and handlebar depth to the distance from the seat to handlebars—will put you in a more ergonomic position to gain speed and get in a great workout. And although road bike geometry takes some getting used to once you’ve learned to love a faster ride, the added advantages these positions

of the more common differences. The “urban” bike also falls into this category and usually has a similar design to a fitness bike except that it’s set up to easily accommodate front and back racks to transport groceries and other items.

FIX THESE...

SPINNING SLIPUPS

TIPS TO ENJOY YOUR CYCLING

BY ANDREW GUTMAN

hink you’re too hardcore to hop on an indoor bike for a workout? You’ll likely reconsider once you realize how beneficial the low-impact activity is. While body-fat percentage, height, age, and other factors determine just how many calories you’ll burn per session, a 190-pound guy riding for an hour can incinerate upwards of 670 calories, according to mapmyfitness.com. But if you pedal mindlessly, your odds of experiencing joint or back pain kick into high gear. Thankfully, Mantas Zvinas, a senior instructor at SoulCycle in New York, explains how you can avoid the most common mishaps.

Frame size This is the main component of the bike; everything is attached to it. If you have a smaller torso or legs, your frame will be smaller, and vice versa. Road and ﬁtness bikes sometimes come in small, medium, or large, which makes it easier. A general rule of thumb is to stand over the top tube running the length of the bike and make sure there is one to two inches of clearance between the top of your inseam and the bar. Here’s a very rough idea of frame sizing: HEIGHT OF RIDER

FRAME SIZE (CM)

5'3" and under

Extra Small, 48–50cm

5'4" to 5'7"

Small, 50–52cm

5'8" to 5'10"

Medium, 54–56cm

5'11" to 6'1"

Large, 58–60cm

GEAR TO GET

ANDY SMITH/OFFSET

Fit instructor Julie Bates from Specialized Bicycles says: “Finding the right bike ﬁt puts you in a perfect position, so you don’t have to think about anything other than riding. Go to a bike shop and sit on the various sizes of bikes, with guidance from knowledgeable bike shop staff. They will want to know how far you plan on riding and your goals and aspirations to help pick the right bike, in the right size, for you to test ride.” Everything from your torso length to your sit-bones width and arm and leg length will be taken into account to get you a solid bike ﬁt.

Seat height After you’ve been ﬁtted for a frame, adjust the seat height. Place the heel of your foot on the pedal, and pedal to bottom of stroke. Stop pedaling, keeping leg straight. You want your heel just brushing the top of the pedal. Achieve this by adjusting saddle height up or down. Your knee should be slightly bent, at 80–90 percent full leg extension. “The general rule for saddle height is for a rider to have a knee angle of 25 to 35 degrees. This will protect knees from injury and create the most power and comfort,” Bates says. With these elements in place, 60 percent of your weight should be on the saddle and 40 percent on the hands and upper body, she says.

LIZARD SKINS ARAMUS CLASSIC GLOVES $40 Gel padding takes the buzz out of nasty roads and remains sturdy when dragging on a tire to clean debris. We like the hoops between the fingers for easy removal. lizardskins.com

Saddle comfort Some saddles may not feel comfy enough for long rides. But you’ll be able to ride longer when other elements of bike ﬁt are addressed, Bates says. “Have your sit bones measured— then it becomes a choice of padding, cutout, and shape of the saddle.” Positioning the saddle in the right spot will also help you ride without down-there pain. Investing in a good bike short/chamois (shorts padded in the seat area) will also help, she adds. Another great resource Plug all your measurements into the Competitive Cyclist Fit Guide (competitivecyclist.com) to see suggestions for your ideal bike ﬁt.

OSPREY RADIAL 26 $170 This 26-liter pack, designed specifically for commuting, has just the right number of pockets. And since it stands upright when you set it down, shedding and stashing a layer at red lights is easy. osprey.com

You lean to one side When you’re racing motorcycles, you might want to take lean angle into consideration. But when you’re sweating in a spin class, don’t bother. “It can lead to chronic back pain,” Zvinas explains. “Think of yourself as a scared dog and tuck your tailbone between your legs to keep yourself centered and your back slightly rounded.”

You don’t adjust the handles and seat Chances are the person who pedaled before you has different measurements. So spend a minute adjusting the seat and handles to your size. Zvinas’ rule: “You should have a slight bend in your knee at the bottom of the pedal and a slight elbow bend when you reach out to grasp the handles.”

your way through quicksand. But you need some resistance to make your workout tough. Also, if the resistance is too light, you’ll put too much strain on your joints as you pedal. Find the sweet spot, where you feel your quads and glutes working with every rotation.

You put too much weight on your hands “Your hands are there to keep you balanced,” Zvinas says. Leaning on them too heavily will force you too far forward and deactivate your core. “Your weight should be centered, with your hips directly over your pedals,” he says. “Keep your hands on the handles, holding on to them lightly for support.”

You’re too tense Zvinas notes that newbies often come into class looking tense and riding stiffly, which affects the way they ride. “Being tense restricts your body, your blood flow, and the way your muscles move.” Instead, be mindful and keep your grip light and your shoulders down.

PHOTOGRAPH BY JAY SULLIVAN

BIKE FIT

Your resistance is off Jack up the resistance on your bike too high and it’ll feel like you’re trying to maneuver

SILCA TATTICO BLUETOOTH MINI-PUMP $120

RAM TOUGH — CLAW MOUNT $75

Elegant, high-tech, and well-built, the Tattico helps you inflate mid-ride flats in a hurry. Not only that, an app and Bluetooth tech lets you see your exact PSI. silca.cc

Simple to use, this handlebar phone holder has a unique four-leg design that packs a tenacious grip. We’ve even tested it at high speeds on our motorcycle. rammount.com

JUNE 2018

Soccer-Style Agility Drills

The Workout THE WARMUP: For 10 to 12 minutes, raise heart rate, and warm up body for explosive movements. Do forward and lateral lunges, air squats, leg circles, and high knees. Add in lower body stretches, plus trunk rotations and shoulder circles.

T-Formation

THE MOVES: Position cones using one of the three schemas below. Sprint the pattern at 90 to 100 percent of your maximum capacity for one rep, then rest 1 minute. Do 3 or 4 reps per set, then rest 2 minutes. Perform 30–40 total reps, and do this workout no more than once or twice per week.

Keep your turns tight as you wind around the cones. Start at cone 1. Sprint and tap 2 with foot. Turn left, and run around 3, sprint to and run around 4, tap 2, and return to 1.

Strong legs. Fast reflexes. Pure speed. Soccer players boast some seriously covetable athletic attributes. Here's how to get them, even if you never step foot on the pitch. BY MARJORIE KORN

5 yds

orgetting for a moment the sheer distance covered in a match (about seven miles), what might be most impressive about soccer players are their razorsharp moves. A pass fake to thread between defenders, stealing the ball from an opponent dribbling down the field, pulling a 180 to scissor-kick the ball mid-air—all require fast feet and reflexes. Also known as agility. So what is it, exactly? “The basis of agility is acceleration,” says Matt Cook, physical performance coach for Major League Soccer’s New York City FC. “Speed up, decelerate, change direction, reaccelerate.” It’s something that professional soccer players practice about once a week. (Their scrimmages have agility built in.) It’s different from endurance—and,

1 10 yds

Star Pattern

for the rest of us, an overlooked skill but one that is well within reach. Agility workouts require training at 95 to 100 percent of max effort, meaning you’re getting up to an all-out sprint during every run. To ensure that intensity, sessions have short active periods and long rests. And Cook peppers in sport-specific skills like swerves, cuts, and drop-steps, to mimic on-field action. If a player loses speed, he’s gone into endurance mode, and the workout is over. Agility has obvious benefits on the pitch, but it’s a necessity for everyone. Going for a trail run requires agility. So does darting out of the way of an oncoming car. And doing agility work at a high intensity may have brain benefits, too. A University of Copenhagen study suggests that working at 90 percent of your max can improve motor memory consolidation—the brain’s ability to retain new motor skills.

Start at cone 1. Sprint to 2, tap cone, and return to 1. Repeat with cones 3, 4, and 5, finishing the rep at 1. Since this pattern covers more distance, do 2 reps per set. Each time you decelerate, drop butt into a shallow squat, and switch which foot taps the cones to even out the pressure exerted on your knees.

The Flying V Since this pattern is simple, really focus on hitting top speed during each segment. Start at 1, sprint to 2, return to 1, sprint to 3, and return to 1.

5 yds 3

BRIAN FINKE

1. Start 4

3 10 yds

CAN I KICK IT? If you're a strong dribbler, use a soccer ball for half the reps. Otherwise, ditch it. The point is to go at max effort, and for most, the ball is a hindrance. “Consider in a typical 90-minute match, a player has the ball for about two minutes,” Cook says. “They spend a lot more time moving without the ball than with.”

EYES UP FRONT When you’re sprinting through the formations, try to look up rather than staring down at the field. The cones and disks are merely a rough guide of where to sprint, Cook says, so it’s OK if your patterns aren’t perfect. (This is good practice if you play basketball, tennis, or baseball, too—any sports that force you to run without looking down.) If you use poles, like the ones above, it’s easier to face front, but make sure to stay low and lean into turns when changing directions.

BALANCE OF POWER The supine ball shuffle is the missing piece in your core curriculum.

BY MIKE CARLSON

ou crunch, you plank, you twist, you raise. Your core program covers all bases. Or does it? Actually, there’s a good chance it’s lacking a key component: antirotation. The ability to resist forces from turning your body is valuable. For athletes, it keeps them from producing force in the wrong direction when they throw, swing, or punch. It can also help everyday gym rats transfer more power to their big compound lifts and stabilize better during unilateral exercises. And if rotational moves like woodchoppers and Russian twists are staples in your abs routine, antirotational moves—like the supine ball shuffle, shown here— can act as a complement. “Antirotation exercises can

strengthen rotational patterns and make them safer because you’re not constantly repeating high-velocity rotational movements,” says Brian Richardson, M.S., NASM-P.E.S., a strength coach and the coowner of Dynamic Fitness in Temecula, Calif. Translation: Working antirotation strengthens your ability to rotate. The supine ball shuffle is a dynamic exercise that combines the beneﬁts of a plank with total-body coordination. During the movement, your muscles will experience “gradated recruitment.” This means as you get more fatigued, your body will recruit more muscle ﬁbers for the job. Over time, this results in a greater ability to contract the muscles and, ultimately, more core stability.

PER BERNAL

HOW TO DO IT

SUPINE BALL SHUFFLE

Lie faceup on an exercise ball, with feet flat on the floor. Beginners should cross arms and place hands at the shoulders.

Advanced athletes can hold arms at their sides.

Slowly shuffle your feet laterally until one shoulder and hip are off the ball. Tense your core and hold that position for 3 seconds, keeping your shoulder and hips square. Do not let the unsupported

side drop. Shuffle to the other side and repeat. Alternate sides every rep. Do 2 sets of 5 (each).

Note: If your neck tires, press your tongue into the roof of your mouth. This activates your neck extensors and decreases feelings of fatigue.

JUNE 2018

SMOOTH OPERATOR

THE ULTIMATE FAT-BURNING GLIDER WORKOUT BY CAT PERRY | PHOTOGRAPHS BY JAY SULLIVAN | WORKOUT BY MORGAN ANDERSON

IT’S TIME TO SET THAT FAT ON FIRE by using gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your burn—big time. Pace yourself: Even the first move starts out with two sets of 50 reps, and that’s just the warmup. For this reason you’ll keep the weight lighter than usual and the pace brisk. You’re about to fi find nd out what a range of new stimulus you can create by adding one simple tool.

WARMUP

UPPER BODY

MODEL:

Rebecca Kennedy Nike Master Trainer New York, NY

SUPERSET: Push-Pull (shown) to Shoulder PressTriceps Extension Complete 3 rounds of this superset.

Side-plank Upper-body Opener

Mountain Climber (not shown)

Place each foot on a gliding disc. Squat down and place palms on the floor in front of each foot (A). Slide both feet back into a plank. Rotate feet, hips, and shoulders to the side and open one arm to the ceiling (B). Keep hips lifted by pressing the supporting arm into the floor. Rotate back into plank and slide feet back into tuck position. Repeat to the other side. REPS: 8 to each side

Place each foot on a gliding disc and walk your hands out into the top of a plank. Bring one knee toward your chest by sliding your foot and the disc along the floor. Without pausing, switch legs. REPS: 2 sets of 50 reps. Rest for 20 seconds by touching toes in a hamstring stretch.

LOWER BODY A

Reverse Lunge and Biceps Curl Hold a dumbbell in each hand; place each foot on a disc. Slide your right foot back until both knees are bent 90 degrees and left thigh is parallel to fl floor. oor. As you do so, curl both dumbbells to your chest, palms facing your body (A). Switch legs under control by pushing the left disc back and pulling the right disc forward along the floor, bringing arms back to your sides in between lunges. REPS: 4 sets, 10 reps total; 30 sec. rest

Push-Pull: Start on all fours with a disc under each foot, holding a 10– to 15-pound dumbbell in each hand. Bend knees slightly for added stability (A). Lift left weight and place it a few inches in front of right. Pull your body forward with arms, dragging legs behind you (B). Reverse motion and push body back by walking hands backward. REPS: Pull and push for 10 yards, twice through. Shoulder Press to Triceps Extension: Stand holding dumbbells at sides, palms facing in, feet hip width. Bend elbows and lift weights to shoulder height, then press weights overhead, palms facing forward. Bring weights back down along same path to sides. At bottom, hinge at hips and lift elbows behind you to perform a triceps extension. REPS: 12 reps (1 press + 1 extension = 1 rep)

Disc Pushup (not shown) Start in a plank with a disc under each hand. Slide 1 arm out into a wide pushup and slide back to plank. Complete 1 triceps pushup, keeping elbows close to side. Repeat by sliding to opposite side. For further progression, place a plate on your back for balance. REPS: 4 sets, 8 reps each side; 30 sec. rest

CORE WORK

SUPERSET: Side Lunge to Sumo Squat Romanian Combo

SUPERSET: Rollout to Back Extension (not shown)

Side Lunge: Place right foot on glider and both feet under hips. Hold a kettlebell ettlebell with arms straight. S Slide right foot into to side lunge, bending left knee about 90 degrees and lowering kettlebell toward floor floor, chest up. Engage glutes to slide right foot back to standing. REPS: 12 to each side

Complete 3 rounds of superset.

Rollout: On hands and knees, place a disc under each hand. Keeping arms straight, slide hands away from body and bring torso toward floor until you’re about 2 inches from surface. Slide back to start.

B Back Extension: Lie facedown with one disc under each hand. Lift head and upper back while sliding discs toward feet. REPS: 15 reps each move

Sumo to Deadlift: Wi With glider still under right fo foot, feet hip width and kettlebell kett in front of legs, lower we into to a sumo squat, with feet turned out and wider than shoulder width (A) (A).. Ret Return to standing and take right foot off glider; hinge fo forward at hips to lift right leg behind you until the weight is at your shins (B); you’ll feel a stretc stretch along the hamstrings. REPS: 12 to each side (1 squat + 1 DL = 1 rep)

HAIR & MAKEUP BY STEFANIE SYAT

Complete 3 rounds of this superset.

EMOM* Plank Progression Place one disc under each foot. Be sure to keep weight in your hands more than in your feet. PROGRESSIONS: 4. Slide both feet out to right side (A), slide 1. Slide knees into chest and out into plank. knees in, and repeat to other side (B). 2. Slide feet in and out, keeping knees straight 5. In plank, draw circles with feet one at a time, and lifting hips on top of shoulders into pike. first making circles toward midline, then 3. Slide One leg at a time out to the side starting away from midline. keeping anchored leg straight. REPS: Complete each progression twice doing 15 reps every minute on the minute.

HIIT CIRCUIT

Complete 3 rounds of circuit, doing bear crawls between exercises

Bear Crawl Progressions (not shown) Place a disc under each foot and hand, keeping knees bent. Slide right hand and left foot forward, then left hand and right foot, moving quickly for 10 yards. Push to move backward 10 yards.

Crawl sideways for 10 yards and back. Repeat this series in between each exercise.

EXERCISE 1 Around the World Place hands on medicine ball and feet in a plank. Walk feet around hands in a circle (A) twice in each direction. Continue for 60 sec.

EXERCISE 2 Jump Squat Burpee Sandbag Drag

EXERCISE 3 Glute Bridge and Hamstring Curl-in (not shown) Lie on back, bend knees, and place feet on floor on gliders. Lift hips and slide legs forward, keeping hips up, pull legs back to start, then lower hips to floor. Continue for 60 seconds.

Explode from a squat position into a jump. Immediately land and shoot legs into a plank (A). Reach underneath core for a 40-pound sandbag and slide it across to the other side. Jump feet back to squat (B), repeat jump, plank, and pull bag to other side. Complete exercise for 60 sec.

Cooldown (not shown)

A B

Lie faceup with arms out to sides, one disc under each hand. Bring discs toward feet and pull body up and forward into hamstring stretch. Bend elbows and slide back to start. Repeat at a slow tempo for 8 reps. Flip over, extend arms overhead, and pull hands in for an upward-dog back stretch. Slide back onto stomach. Repeat at a slow tempo for 8 reps.

JUNE 2018

8-WEEK

ABS

PLAN DIET BREAKFAST

LUNCH

MEAL 1:

½ cup liquid egg whites 1 whole egg 1/3 cup quick or steel-cut oats (cinnamon to taste) ½ cup blueberries Calories: 350, Fat: 7.5g, Carbs: 22g, Protein: 30g MEAL 2:

1/3 cup oats (cinnamon to taste) 1 scoop whey/casein protein powder 1 tbsp natural nut butter ½ cup melon or pineapple Calories: 350, Fat: 10g, Carbs: 35g, Protein: 30g MEAL 3:

2 slices nitrate-free organic turkey bacon ¾ cup liquid egg whites 1 low-carb wrap or 2 slices sprouted-grain bread 1 cup mix of bell peppers, onions, tomatoes

BY LINDA STEPHENS, M.S.

4 oz grilled chicken breast 1–2 cups romaine lettuce 1 cup mixture of bell peppers and onions 4 grape tomatoes 1 slice sprouted-grain bread Dressing (1½ tsp coconut oil, 1 tbsp balsamic vinegar) Calories: 350, Fat: 30g, Carbs: 20g, Protein: 35g MEAL 2:

1 can albacore tuna in water, drained 1 tbsp mustard and 1 tbsp low-fat mayo (Mix into tuna) 1–2 cups lettuce 1 whole-wheat pita bread ½ tomato, sliced Calories: 300, Fat: 10g, Carbs: 25g, Protein: 30g MEAL 3:

3 oz lean grass-fed beef 4 oz sweet potato 1 cup steamed broccoli Calories: 300, Fat: 5g, Carbs: 30g, Protein: 28g

MEAL 4:

Calories: 300, Fat: 25g, Carbs: 30g, Protein: 20g MEAL 5:

½ cup liquid egg whites 3 oz lean sirloin 1 cup bell peppers 1 low-carb wrap Calories: 350, Fat: 6g, Carbs: 30g, Protein: 35g MEAL 6:

6 oz nonfat Greek yogurt 1/3 cup oats ¼ cup crushed almonds ½ cup sliced strawberries Calories: 350, Fat: 18g, Carbs: 30g, Protein: 20g MEAL 7:

½ cup liquid egg whites 1 whole egg 2 whole-grain waffles ¼ cup blueberries 1 tbsp real maple syrup Calories: 376, Fat: 10g, Carbs: 30g, Protein: 25g MEAL 8:

½ cup 1% fat, no-saltadded cottage cheese ½ cup mixed berries 2 whole-grain waffles 1 tbsp natural nut butter Calories: 420, Fat: 10g, Carbs: 38g, Protein: 26g

SNACKS

IT’S COMMONLY SAID the abs are made in the kitchen—a truth that’s well worth repeating, since even the best exercise plan can easily become undone with an unfocused diet. This eight-week, mix-and-match meal plan allows you to maximize your hard work at the gym by focusing on clean eating, balanced macros, low sugar, and plenty of delicious choices. It’s also designed to help increase your fat burning by giving your body the fuel it needs to function at its best.

Calories: 350, Fat: 4g, Carbs: 30g, Protein: 30g

6 oz nonfat Greek yogurt 2 slices sprouted-grain bread ½ medium apple ¼ cup crushed walnuts

Keep your energy up while dropping stubborn belly fat with our cleaneating menu

3 oz salmon 2 cups spinach (Sauté spinach in pan with nonstick spray; add garlic and sea salt to taste) ½ cup farro or brown rice

3 EASY CLEAN RECIPES Mustard Chicken

Paleo Spaghetti

Veggie Casserole

M A K E S 1 SERVING

INGREDIENTS

4 oz boneless, skinless chicken breast 1 tbsp spicy brown mustard 1 cup French green beans ½ cup sliced mushrooms 2 tsp olive oil Sea salt and pepper DIRECTIONS

1. Brush chicken with mustard. Broil for 3 minutes on each side, until just done and juices run clear. Slice and keep warm. 2. Sauté green beans and mushrooms in a skillet with nonstick spray; place on a plate and top with chicken. 3. Drizzle olive oil over chicken; season with sea salt and pepper.

4 oz lean ground grass-fed beef 2 cups zucchini noodles Garlic and sea salt 1 cup tomatoes and onions, sautéed DIRECTIONS

1. Cook beef in a skillet until cooked all the way through. Use a spiralizer to make zucchini noodles (zoodles). 2. Place zoodles in a skillet coated with nonstick spray, season with garlic and sea salt, and sauté until al dente. Remove from pan and keep warm. 3. Simmer tomatoes and onion until they thicken into a sauce. 4. Place zoodles in a bowl and cover with tomato-and-onion mixture; top with beef. Add 1 tbsp grated Parmesan for extra flavor, if desired.

½ ½ ¼ ¼ ½ ½

cup broccoli cup mushrooms cup onions cup chickpeas cup bell pepper cup liquid egg whites 1 oz low-fat shredded mozzarella 1 tsp light mayo 2 tsp slivered almonds

1. Place all vegetables and chickpeas in a large casserole dish. 2. Mix egg whites, mozzarella, and mayo in a bowl; pour over vegetables. Sprinkle almonds over top and bake at 3500F for 35 to 40 minutes.

Calories: 300, Fat: 10g, Carbs: 10g, Protein: 25g

1 slice sprouted-grain cinnamon-raisin bread 1 tbsp natural almond butter 4 hard-boiled egg whites Calories: 300, Fat: 9g, Carbs: 25g, Protein: 25g

10 rice crackers ¼ cup hummus 10 baby carrots Calories: 320, Fat: 10g, Carbs: 40g, Protein: 10g

2.5 oz cooked chicken breast 2 tbsp avocado 1 slice sprouted-grain bread

Smoothie made with 1 scoop vanilla whey protein, ½ cup berries, 8 oz almond milk Calories: 230, Fat: 7g, Carbs: 34g, Protein: 24g

½ sprouted-grain English muffin ½ cup 1% fat, no-salt-added cottage cheese ½ cup pineapple

DINNER MEAL 1:

Calories: 350, Fat: 20g, Carbs: 35g, Protein: 25g

½ cup 1% fat, no-salt-added cottage cheese 1 small apple with 1 tbsp natural nut butter

Calories: 250, Fat: 15g, Carbs: 25g, Protein: 20g

4 oz turkey burger (93% fat) 2 cups romaine lettuce 1 tbsp mustard 1 tbsp organic ketchup ½ cup whole-grain pasta

½ cup 1% fat, no-salt-added cottage cheese 2 cups romaine lettuce 4 grape tomatoes ¼ cup crushed almonds or walnuts 2 brown rice cakes

Calories: 300, Fat: 8g, Carbs: 25g, Protein: 25g

½ grapefruit 3 hard-boiled egg whites ¼ cup crushed nuts (any type)

MEAL 6:

MEAL 8:

5 hard-boiled egg whites with one yolk 1 slice sprouted-grain bread 2 tbsp avocado

250 CALORIES OR LESS

Calories: 300, Fat: 5g, Carbs: 30g, Protein: 30g

Calories: 320, Fat: 8g, Carbs: 20g, Protein: 30g

Calories: 320, Fat: 10g, Carbs: 40g, Protein: 10g

Calories: 275, Fat: 10g, Carbs: 15g, Protein: 22g

4 oz shrimp 2 cups mixture of bell peppers, onions, spinach (Stir-fry shrimp and vegetables in pan with nonstick spray) ½ cup brown rice 1½ tsp coconut oil or olive oil

4 oz lean turkey or chicken 2 slices sprouted-grain bread or whole-wheat pita 2 tbsp avocado Lettuce and tomato

Calories: 325, Fat: 15g, Carbs: 20g, Protein: 25g

DIRECTIONS

MEAL 5:

MEAL 7:

½ cup nonfat Greek yogurt 10 almonds ½ cup berries

¼ cup hummus 2 brown rice cakes 1 cup bell pepper

Calories: 300, Fat: 10g, Carbs: 25g, Protein: 20g

Calories: 250, Fat: 10g, Carbs: 25g, Protein: 30g

325 CALORIES OR LESS

3 oz grass-fed bison 2 cups mixture of mushrooms and broccoli (Cook in skillet coated with nonstick spray) 1 cup spinach Calories: 300, Fat: 8g, Carbs: 20g, Protein: 25g MEAL 2:

4 oz shrimp 12 asparagus spears ½ cup cauliflower rice (Cook cauliflower rice in skillet coated with nonstick spray; serve asparagus over cauliflower and shrimp) Calories: 300, Fat: 5g, Carbs: 30g, Protein: 30g

MEAL 3:

MEAL 6:

Mustard Chicken* (*See recipe, above)

Paleo Spaghetti* (*See recipe, above)

Calories: 300, Fat: 10g, Carbs: 25g, Protein: 20g

Calories: 300, Fat: 8g, Carbs: 20g, Protein: 25g

MEAL 4:

MEAL 7:

3 oz salmon 1–2 cups zucchini noodles 1/3 cup mushrooms, sautéed Sea salt and seasonings

Veggie Casserole* (*See recipe, above)

Calories: 300, Fat: 7g, Carbs: 25g, Protein: 20g MEAL 5:

4 oz cod 1½ tsp coconut oil or olive oil 2 cups green beans Calories: 300, Fat: 25g, Carbs: 22g, Protein: 22g

Calories: 320, Fat: 15g, Carbs: 40g, Protein: 22g

1 low-carb protein bar (such as Quest or Power Crunch) Calories: 200, Fat: 3g, Carbs: 22g, Protein: 22g

½ cup 1% fat, no-salt-added cottage cheese 10 almonds Calories: 169, Fat: 7g, Carbs: 6g, Protein: 19g 150 CALORIES OR LESS

½ sprouted-grain English muffin 1 tbsp low-fat cream cheese Calories: 150, Fat: 5g, Carbs: 20g, Protein: 10g

1 orange 10 almonds ½ cup nonfat yogurt Calories: 131, Fat: 6g, Carbs: 20g, Protein: 20g

Time your meals and snacks so you’re eating every three to four hours. Try not to go more than four hours without eating anything—and if you’re hungry, move your timetable up so you’re having something every 2½ to three hours.

1 small apple ½ oz unsalted mixed nuts Calories: 150, Fat: 9g, Carbs: 20g, Protein: 4g

Whey/casein shake blended with ice, 1 tbsp powdered peanut butter; add instant decaf coffee and/or cinnamon to taste Calories: 150, Fat: 3.5g, Carbs: 7g, Protein: 23g

1 small apple 1 tbsp natural almond or peanut butter Calories: 150, Fat: 9g, Carbs: 20g, Protein: 4g

8 oz nonfat Greek yogurt ½ cup melon Calories: 154, Fat: 0g, Carbs: 20g, Protein: 18g

1 scoop whey protein 8 oz almond milk Calories: 155, Fat: 7g, Carbs: 5g, Protein: 25g

Calories: 210, Fat: 2g, Carbs: 11g, Protein: 22g

1 medium apple 1 oz low-fat cheddar cheese Calories: 186, Fat: 10g, Carbs: 19g, Protein: 7.5g

3 oz grilled chicken 2 tbsp avocado 1 sliced cucumber Calories: 204, Fat: 8g, Carbs: 7g, Protein: 25g

MEAL 8:

4 oz chicken breast 2 cups mixture of bell peppers, onions, spinach (Stir-fry chicken and veggies in pan with nonstick spray; add 1½ tsp olive oil, garlic, seasonings, and sea salt to taste) Calories: 300, Fat: 8g, Carbs: 35g, Protein: 25g

LEW ROBERTSON/GETTY IMAGES; THE PICTURE PANTRY/ALAMY; BRIAN KLUTCH; LEIGH ANNE MEEKS/ALAMY

JUNE 2018

CARDIO EXERCISES

TRAINER:

Ngo Okafor Celebrity trainer, New York, NY

HOW TO DO IT You’ll do this workout three days a week. Each circuit takes only six minutes, and you’ll repeat each twice—for a 12-minute core blast. The circuit includes four abdominal exercises done for 60 seconds each, with 30-second cardio bursts in between. The rep ranges for abs are high.

BY CAT PERRY | WORKOUT BY NGO OKAFOR | PHOTOGRAPHS BY JAY SULLIVAN

START THINKING ABOUT YOUR ABS diet and workout plan right now and you’ll soon have a sexy six-pack. Eight weeks is all it takes. Sound too good to be true? We promise: You’ve got this. Celebrity trainer and two-time Golden Gloves–winning boxer Ngo Okafor has a core-carving game plan that will incinerate abdominal fat. His top four secrets to helping his clients etch a ﬂat stomach out of a winter muffin top: No. 1: Train abdominals three days per week, giving them a full HIIT workout, not just two exercises at the end. No. 2: Add

cardio between the abdominal moves to keep your heart rate up—as a boxer, he knows cardio is king as a functional element of endurance. No. 3: Make sure to change the workout order every time you train. Because not only do you get bored, but so do your abs. No. 4: Don’t train only with weights or only with body weight. The variance will help develop a balanced core and give you a narrower waistline. Boom! Say hello to the ultimate workout plan that will whip that notoriously unresponsive set of muscles into action.

KEEP IT FRESH While keeping the order of the cardio bursts the same throughout the week, you’ll want to change the exercise order each day according to the following A, B, C, D designation. The more your body has to guess, the leaner you will get. DAY NO. 1: A B C D DAY NO. 2: D C B A DAY NO. 3: A D C B

WEEK NO. 1 A Physio Ball Crunch

B Hanging Knee to Elbow

(20 REPS)

(15 REPS)

CARDIO BURST

CARDIO BURST Tuck

Intense Jump Rope

Jump (30 SECONDS)

(30 SECONDS)

Hold a jump rope with elbows bent close to body. Keeping core tight, lift right knee, keeping foot close to body; let the rope hit the floor once, then immediately lift left knee, lowering rope. Make sure your weight stays behind your midline not in front of it; lift knees high as fast as you can.

TRX PLANK KNEE TO ELBOW ON BOSU BALL (WEEK NO. 4)

C Side Plank Dip on TRX

(15 REPS) CARDIO BURST Burpee

(30 SECONDS) D X-out (15 REPS)

Lie faceup with arms and legs wide. Bring arms and legs up to meet over center. CARDIO BURST Box Jump (30 SECONDS) Repeat entire circuit.

WEEK NO. 7 A Weighted Physio Ball

WEEK NO. 4 A Ab Wheel (15 REPS) CARDIO BURST Burpee

CROSSOVER ON BOSU BALL

Using Bosu Ball

(WEEK NO. 2)

(30 SECONDS) B TRX Plank Knee to

Elbow on Bosu Ball

WEEK NO. 2 A Decline Bench Situp

(20 REPS) CARDIO BURST Battling Ropes (30 SECONDS) B TRX Plank Knee to

Elbow (15 REPS) CARDIO BURST Wall Ball (30 SECONDS) C Crossover on Bosu Ball

(20 REPS)

Lie faceup with your lower back on the round side of a Bosu ball, arms and legs forming the shape of an X. Inhale, engage

(15 REPS/LEG)

your abs, and, keeping legs and arms straight, crunch your left foot to meet your right hand straight above your belly, exhaling at top. Return to start and do all reps on one side before using opposite leg and hand. CARDIO BURST Ball Slam (30 SECONDS) D V-up (15 REPS) CARDIO BURST Skater

(30 SECONDS)

WEEK NO. 3

CARDIO BURST

Box Jump (30 SECONDS) B Decline Bench Knee

to Elbow (15 REPS) CARDIO BURST

Ball Slam (30 SECONDS) C Russian Twist Ball

Slam (20 REPS) Holding a medicine ball with both hands, sit on a mat with your knees bent 90 degrees and feet flat on floor. Lean back until torso is 45 degrees to the floor,

Health coach/ Trainer New York, NY

“Your new life will cost you your old one.” C Russian Twist with

Kettlebell (20 REPS) CARDIO BURST Wall Ball

(30 SECONDS) D Bicycle Crunch on Bosu

Ball (30 REPS/LEG) CARDIO BURST Intense Jump Rope (30 SECONDS)

B Flutter Kick

(40 KICKS/LEG) CARDIO BURST Jumping

Alternating Lunge (30 SECONDS)

Crossover Knee to Elbow (15 REPS) Get in the top of a side plank on left hand, but instead of feet stacked, place right foot in front of left. Keep hips up so your body forms a straight line. Holding your weight with your left arm and the bottom right foot, lift right hand above your shoulder, elbow bent. Lift left foot slightly off floor behind your right. Slowly crunch your left knee into your right elbow. Return to start and continue on same side for reps, then switch sides. CARDIO BURST

Intense Jump Rope (30 SECONDS) D Jackknife (20 REPS) CARDIO BURST Battling

Ropes (30 SECONDS)

Repeat entire circuit.

WEEK NO. 5

BATTLING ROPES

A Ab Wheel on Bosu Ball

(WEEK NO. 5)

(15 REPS)

(WEEK NO. 3)

(20 REPS)

Katie Bopp Hunt

C Side Plank Position

Repeat entire circuit.

RUSSIAN TWIST BALL SLAM

A Rope Crunch

Set up both TRX foot cradles to just below knee height. Place a Bosu, round-side up, about 5 feet in front of them. Facing away from TRX, place tops of feet in each cradle. Keeping your weight on the tops of your feet, walk hands forward until you are in a full plank position with hands on the Bosu, body aligned from heels to top of head, feet

OUR MODEL:

flexed (A). Using your obliques and core, crunch your right knee as close as you can to your right elbow, keeping hips square to floor (B). Return leg to start and continue with the opposite leg. CARDIO BURST Tuck Jump (30 SECONDS) Stand with feet hip width, knees slightly bent and core engaged. Using your core and glutes to initiate the movement, pulse once through your knees and jump up as high as you can, bringing your knees up toward your chest.

Pullover (20 REPS) Grab a kettlebell or dumbbell and sit on a stability ball, walking feet forward until thighs are parallel to floor and your weight is on lower and midback. With your arms slightly bent, lie back and lift weight overhead until core is stretched. Bring weight in an arc over torso until you are sitting up and the weight is close to your chest, elbows bent, and you’re at the top of the range of motion. CARDIO BURST Box Jump (30 SECONDS)

making sure abs are engaged. Lift feet 12 inches off floor and twist to right, slamming the ball down and catching it before immediately rotating torso to the left, slamming the ball down on the left side. Continue for reps. CARDIO BURST

Rowing Machine (30 SECONDS) D V-up (20 REPS) CARDIO BURST Intense

CARDIO BURST Battling Ropes (30 SECONDS) Stand with feet slightly wider than hip width holding end of a low-anchored battle rope in each hand. Keeping chest up, squat until your thighs are nearly parallel to the floor. Lift the right end of the rope up to about chest height and then quickly lower it while lifting the left end up to chest height. Continue with small waves for time, keeping core and lower body engaged.

WITH BALL TOSS (WEEK NO. 8)

WEEK NO. 8 A Medicine Ball Situp

with Ball Toss (20 REPS)

B Decline Bench Leg

Raise (15 REPS) CARDIO BURST Ball Slam (30 SECONDS) C Side Plank Dip

and Leg Raise (15 REPS/SIDE) CARDIO BURST Mountain Climber on Gliding Disc

(30 SECONDS) D Plank into Pike

WEEK NO. 6 A X-out (20 REPS) CARDIO BURST

Wall Ball (30 SECONDS) B Plank Position Knee to

Elbow on Gliding Disc (20 REPS)

C V-up (20 REPS) CARDIO BURST

Rowing Machine (30 SECONDS) D Side Plank Reverse

Crunch on TRX (Begin in side plank with feet in TRX cradles; pull knees to chest)

on Gliding Disc

CARDIO BURST

(20 REPS)

Mountain Climber on Gliding Disc

(20 REPS)

(30 SECONDS)

CARDIO BURST Box

Jump rope

CARDIO BURST Jumping Alternating Lunge

(30 SECONDS)

Repeat entire circuit.

MEDICINE BALL SITUP

Repeat entire circuit.

HAIR & MAKEUP BY STEFANIE SYAT; STYLED BY CAT PERRY; TOP: ONZIE SPORTS BRA; BOTTOM: LORNA JANE SHORTS

Jump (30 SECONDS) Repeat entire circuit

You’ll need a partner for this move to catch the ball or a close-by wall. Holding an 8– to 12-pound medicine ball, sit about 5 feet from the wall or partner. Press the bottoms of your feet together and let your knees fall to either side so your lower body forms a diamond shape. In a controlled, fluid motion, lower your torso back into the bottom of a situp. Then, without pausing at bottom, curl your torso up and forcefully slam the ball against the wall, or toss

forcefully to your partner. Catch the ball with both hands before lowering into your next situp. CARDIO BURST

Intense Jump Rope (30 SECONDS) B Hanging Leg Raise

(15 REPS) CARDIO BURST Battling Rope with Burpee

(30 SECONDS) C Russian Twist with Ball

Slam (20 REPS) CARDIO BURST Box Jump (30 SECONDS) D X-out (20 REPS) CARDIO BURST

Rowing Machine (30 SECONDS)

Repeat entire circuit.

JUNE 2018

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JUNE 2018

FIRE UP THE

THIS SUMMER, GET MAXIMUM FLAVOR AND NUTRIENTS WITH MINIMAL TIME AND EFFORT AT YOUR BACKYARD BARBECUE. BY ALYSSA SHAFFER | PHOTOGRAPHS BY MOYA MCALLISTER | FOOD STYLING BY JULIA CHOI

arm weather means wanting to spend more time outside—which goes double for escaping your kitchen. And for fast, easy meal prep that brings you all the taste you want without a ton of extra calories or carbohydrates, look no further than your backyard grill. “Grilling adds a layer of flavor to foods that other methods like sautéing or searing do not,” says James Phelan, owner of J. William Culinary (jwilliamculinary.com) and author of Paleo Grilling: A Modern Caveman’s Guide to Cooking With Fire. Cooked over high heat, simple protein mainstays like steak, pork, and salmon get a flavorful char you won’t find in the oven or stove, adds Phelan, who crafted the recipes on these pages. Just be careful not to under- or overcook the meats, he warns. (Using a meat thermometer will help your efforts in this department.) Pair the main dishes with innovative sides that offer a textural component, as well as added nutrition and flavor. The sides you see highlighted in yellow on these pages are great examples. Ready to show off your grill power? Time to get fired up!

GRILLED TRI-TIP STEAK WITH PINEAPPLE– GREEN TOMATO SALSA SERVES 8–10 INGREDIENTS

2 1 1 2 2 1 1 3

GRILLED CAULIFLOWER WITH OLIVES AND SAGE SERVES 6–8 INGREDIENTS

1 1 1 1 10–12

head cauliflower tbsp olive oil tsp sea salt tsp black pepper leaves fresh sage Aged sherry vinegar, to taste 12–15 pitted Castelvetrano or Arbequina olives

tbsp granulated garlic tbsp dried oregano tbsp dried thyme tbsp salt tbsp black pepper tbsp sweet paprika tsp chili flakes lbs tri-tip steak (or bottom sirloin), trimmed of fat

Pineapple Green Tomato Salsa: 3 cups diced pineapple 2 medium green tomatoes, diced ¼ cup diced roasted red pepper 1 bunch fresh cilantro, chopped DIRECTIONS

DIRECTIONS

1. Heat grill to medium. Remove leaves of cauliflower and cut the core so that the base is even on the bottom. Rub cauliflower with olive oil and sprinkle on salt and pepper. 2. Place cauliflower on the coolest part of the grill, base-side down. Close grill and grill for 6 to 8 minutes. Remove cauliflower from grill and let cool. 3. Cut cauliflower into 10 to 12 pieces. Garnish with sage leaves and drizzle with sherry vinegar. Serve with olives.

HOT FACT The flavorful tri-tip steak gets its name from the triangular intersection of the sirloin, flank, and round areas.

PER SERVING

Calories: 76, Fat: 5g, Carbs: 6g, Protein: 2g

1. Heat grill to medium-high. In a bowl, combine garlic, oregano, thyme, salt, pepper, paprika, and chili flakes. Rub mixture all over steak. 2. Place steak on grill, cover, and grill for 5 minutes. Rotate steak 90 degrees, cover, and grill until underside is deep brown and grill marks have appeared, about 5 to 6 minutes more. Flip steak and repeat. Remove from grill when meat reaches an internal temperature of 125°F (for medium-rare). Transfer meat to a cutting board; let rest for 8 to 10 minutes. 3. In a bowl, combine salsa ingredients. 4. Slice steak against the grain, arrange on a platter, and top with salsa. PER SERVING

Calories: 407, Fat: 22g, Carbs: 6g, Protein: 41g

CRISP COUNTRY SLAW SERVES 4–8 INGREDIENTS

PALEO TURKEY BURGER WITH AVOCADO-MANGO SALSA

1 head green cabbage, shredded Kosher salt 1 cup apple cider vinegar ¾ cup light olive oil 1 tbsp celery seed 2 tbsp dry mustard 1 red onion, thinly sliced 3 stalks celery, thinly sliced 2 medium carrots, grated 1 head radicchio, shredded ½ tsp sea salt ½ lb arugula

SERVES 6 DIRECTIONS INGREDIENTS

2 2 1 2 1

lbs organic ground turkey breast tbsp diced yellow onion tbsp sriracha tsp smoked paprika tsp ground cumin Black pepper, to taste 2 tsp olive oil

Avocado-Mango Salsa: 1 Hass avocado, diced 1 mango, diced 5 leaves cilantro Juice of 1 lime 2 tbsp avocado oil Black pepper, to taste

DIRECTIONS

1. Heat grill to medium. In a bowl, combine ground turkey, onion, sriracha, paprika, cumin, and pepper. Form into 6 patties; drizzle olive oil over patties. 2. Place burgers on grill and grill for 4 to 5 minutes. Turn burgers 90 degrees and grill for another 4 to 5 minutes. Flip burgers and repeat. Remove from grill when meat reaches an internal temperature of 160°F. 3. In a bowl, combine salsa ingredients. Top each burger with salsa. PER SERVING

Calories: 282, Fat: 12g, Carbs: 11g, Protein: 34g

1. In a bowl, sprinkle cabbage with kosher salt and mix together, then transfer to a plastic container, cover, and refrigerate overnight. Strain cabbage in a colander. 2. In a bowl, whisk together vinegar, olive oil, celery seed, and dry mustard. Add onion, celery, carrots, radicchio, cabbage, and sea salt and mix thoroughly. Refrigerate for 1 hour. 3. Toss slaw with arugula. PER SERVING

Calories: 240, Fat: 20g, Carbs: 13g, Protein: 3g

SUMMER SHRIMP AND SCALLOPS SALAD SERVES 8 INGREDIENTS

1 1 1 1 1 1 ¼

lb shrimp, peeled and deveined lb bay scallops cup diced green bell pepper cup diced red onion cup diced tomato cup diced mango cup thinly sliced scallion

1 cup diced cucumber, peeled and seeded ¼ cup thinly sliced fresh mint 1 tbsp red chili flakes ¼ cup olive oil ¼ cup lemon or lime juice Salt, to taste

DIRECTIONS

1. Place about 3 lbs of ice in a container and fill water to the level of the ice. You will be adding blanched shrimp and scallops to it, so leave room in the container. 2. Bring 2 gallons of water to a boil in a large pot. Reduce heat to medium and add shrimp and scallops carefully. Stir to break up any seafood that is stuck together. Poach for 3 minutes, strain, and immediately add shrimp and scallops to ice water. 3. Remove seafood from ice water when it has cooled completely and transfer to a large mixing bowl. Add remaining ingredients to bowl and mix thoroughly. Transfer to a serving bowl. PER SERVING

Calories: 177, Fat: 7g, Carbs: 9g, Protein: 19g

JUNE 2018

Your barbecues can keep you lean—and surprisingly, help a good cause.

BY SUNNY ANDERSON

PHOTOGRAPHS BY CHRISTOPHER TESTANI

ith grilling season upon us, we’ve got some recipes to make your backyard barbecue not only the best on the block but also perhaps the healthiest, too. The meals here were culled from Grilling for Heroes, a cookbook published by the Propane Education & Research Council (propane.com) that benefits post-9/11 service members. All the dishes are made with healthy fats and clean carbs, so you can enjoy the food and still enjoy your abs later.

HOT TIP When lighting a grill, keep the lid open and don’t lean over it.

ORANGE BEEF & BROCCOLI GRILLED CORN WITH HONEYBASIL BUTTER

SERVES 4 FOR THE BEEF:

2 2 2 1 2 ½ 1 1 2 1

cups orange juice tsp kosher salt lbs flank steak tbsp Italian seasoning tbsp salt tsp black pepper tsp garlic powder tsp onion powder tsp chili powder tsp olive oil

SERVES 4 INGREDIENTS

4 2 1 1

ears sweet corn tbsp unsalted butter, softened tbsp thinly sliced basil tsp raw honey Sea salt, to taste

DIRECTIONS

FOR THE BROCCOLI:

1. Remove dry outer leaves from corncobs. Peel back additional layers but keep them attached. Remove silk. 2. Heat grill to medium. In a small bowl, combine butter, basil, and honey. 3. Spread butter mixture on cobs. Rewrap husks to cover cobs, twisting the tops to make sure they stay closed. 4. Grill corn until lightly charred and tender. Remove corn from heat and set aside until cool enough to touch. Remove husks and serve alongside remaining honey-basil butter. Salt to taste.

2 heads broccoli, cut into long florets and blanched ¼ cup olive oil, plus more for brushing Salt and pepper, to taste 2 tbsp orange juice 2 tbsp minced shallot 1 tsp Dijon mustard FOR THE BEEF:

1. In a saucepan, cook orange juice until it’s reduced by half; add kosher salt. Let cool, then pour into a zip-top bag and add steak. Marinate in fridge for 1 hour. 2. In a small bowl, combine spices. Rub steak with spice mixture. Let sit at room temperature for 1 hour. 3. Heat grill to high. Rub steak with olive oil. Grill to desired doneness. Let rest 10 minutes before slicing. FOR THE BROCCOLI:

1. Brush broccoli with oil; season with salt and pepper. 2. In a small bowl, whisk together ¼ cup olive oil, orange juice, shallot, mustard, salt, and pepper. 3. Grill broccoli until tender. Toss with dressing and serve with steak.

THE MACROS

707 CALORIES

66g PROTEIN

20g

40g

CARBS

FAT

DRY-RUB GRILLED HOT WINGS SERVES 4 INGREDIENTS

2 2 1 1 1 1 1½ 1

lbs chicken wings tbsp olive oil tsp garlic powder tsp pepper tsp hot paprika tsp onion powder tsp crushed red pepper tsp cayenne pepper Bottled hot sauce, to taste

DIRECTIONS

1. Heat grill. Rub chicken wings with olive oil. Combine spices and rub wings with spice mix. 2. Place wings on grill and cook both sides until cooked through. Remove from grill and drizzle with hot sauce.

THE MACROS

531

70g

CALORIES

PROTEIN

26g

CARBS

FAT

HOT TIP Hot sauce is sugar-free and has zero calories. It should be a seasoning staple in your kitchen.

115

CALORIES

PROTEIN

16g

CARBS

FAT

JUNE 2018

PORK TENDERLOIN WITH JALAPEÑO FRUIT JAM SERVES 6 FOR THE QUINOA AND SPINACH:

2 cups quinoa 1 cup low-sodium vegetable stock 1 (8 oz) bag prewashed baby spinach 3 tsp granulated garlic 2 tsp freshly ground black pepper 2 tsp organic applesauce

HOT TIP Quinoa’s protein is complete—it contains all the essential amino acids, like animal proteins do—making it a rarity for a plant food.

FOR THE JAM SAUCE:

1 chipotle pepper from adobo sauce, seeded and roughly chopped ½ cup Fuji apples, peeled and diced small 3 tbsp organic applesauce 1 cup pomegranate mixed-berry jam or any type of berry jam ½ cup jalapeño jam 1 tbsp minced fresh rosemary FOR THE TENDERLOIN:

2 tbsp chipotle adobo sauce 2 tbsp applesauce 3 tbsp minced fresh rosemary, plus a few sprigs for garnish 2 tbsp blackened fish seasoning 2 tbsp granulated garlic 2 tsp garlic salt 2½ lbs pork tenderloin, silver skin removed FOR THE QUINOA AND SPINACH:

1. Prepare quinoa according to package directions but substitute vegetable stock for water. Gently fold in spinach, garlic, pepper, and applesauce. Cover and set aside. FOR THE JAM SAUCE:

1. While quinoa cooks, combine chipotle, apples, applesauce, and jams. Bring to a boil, then reduce heat and cook an additional 10 minutes. Remove ⅓ cup of jam mixture and combine with ½ cup water and rosemary to make a sauce for basting the tenderloin. Set aside remaining jam sauce for serving. FOR THE TENDERLOIN:

1. Heat grill to 375°F. In a small bowl, combine adobo sauce, applesauce, rosemary, fish seasoning, granulated garlic, and garlic salt. Using gloved hands, rub pork with the mixture. HOT TIP 2. Brush oil on grill. Your grill should sit on Add meat to grill a level surface at least five feet away from and brush it with the your house. basting sauce. Close lid and cook 6 to 8 minutes. Turn pork and baste again. Cook another 7 minutes, or until meat thermometer inserted in center reads 145°F. 3. Remove pork from grill, loosely tent with foil, and let rest 10 minutes. Slice pork on the diagonal into ¼-inch-thick slices. 4. Arrange pork on quinoa and top with jam sauce.

GRILLED PEACHES WITH GREEK YOGURT SERVES 3 INGREDIENTS

3 ripe peaches, halved and pitted 2 cups plain Greek yogurt ¼ cup honey Cinnamon powder, to taste DIRECTIONS

1. Heat grill. Brush oil on grill and place peach halves facedown. Cook until grill marks appear and peaches start to soften. 2. In a bowl, combine yogurt and honey. Top peaches with yogurt mixture and garnish with cinnamon.

THE MACROS

871 CALORIES

THE MACROS

65g PROTEIN

237

16g

CALORIES

PROTEIN

118g

15g

39g

CARBS

FAT

CARBS

FAT

GRAB ’N’ GO

QUICK TIP The formula for constructing mason jar salads: wet foods first, dry foods last.

Make this colorful salad in a mason jar for a quick, healthy, portable meal that will store up to five days. BY TOBY AMIDOR, R.D.

MASON JAR COBB SALAD SERVES 4

1 2 1 4

cup sliced cucumber cups chopped romaine lettuce cup frozen corn kernels, thawed large boiled eggs, coarsely chopped

1. Coat a medium skillet with cooking spray and heat over medium heat. Add turkey bacon and cook until crispy, 3 to 5 minutes, turning slices over halfway through. Transfer bacon to a paper-towel-lined plate. Let cool, then crumble bacon. 2. Toss avocado cubes with lemon juice to prevent browning. 3. Prepare 4 mason jars: Add 2 tbsp blue cheese dressing to the bottom of each jar. Then layer in ¼ cup tomatoes, ¼ cup cucumber, ½ cup lettuce, ¼ of the crumbled bacon, and ¼ cup corn. Top each salad with ¼ of the cubed avocado and ¼ of the chopped egg. 4. Seal jars and store in refrigerator until ready to eat. 5. To serve, just shake the salad into a bowl. FOR MORE RECIPES: Pick up the author’s bestselling book, The Healthy Meal Prep Cookbook.

THE MACROS (PER SERVING)

337

18g

21g

CALORIES

PROTEIN

CARBS

FAT

PHOTOGRAPH BY BRIAN KLUTCH; FOOD STYLING BY SUSAN OTTAVIANO

Cooking spray 4 slices lean turkey bacon 1 avocado, cut into cubes Juice of ½ lemon ½ cup light blue cheese dressing 1 cup grape tomatoes, halved

JUNE 2018

WHICH FOOD IS HEALTHIER? Pancakes can be a nutrient dynamo

Cole slaw a better barbecue side

BY LIZBETH SCORDO

affles and pancakes don’t usually rank high on any healthy-breakfast list. But if you prepare them at home, neither has to be such a guilty pleasure. So which one should you whip up if you’re looking for the better choice to power you through a workout? While they have similar ingredients, you’ll have better luck

turning pancakes into a nutrient dynamo. “There are a lot more ways you can tweak a pancake,” says Amy Goodson, a Dallas-based sports dietitian who has worked with the Dallas Cowboys. For more fiber, skip refined flour and use a quality flour source like oat, buckwheat, or chickpea, recommends Goodson. Also, sub in a nonflavored whey protein for half the flour to amp up the protein.

FIGHT CARD

10g

ummer cookouts typically tempt us with meaty mains like burgers and brats, but often it’s those unsung side dishes that make the meal. You know, like creamy cole slaw and potato salad. So which one’s a better choice to pile onto your paper plate? Both typically harbor a ton of mayo, but cole slaw is nearly always the

WAFFLE

FAT

BY LIZBETH SCORDO

FIGHT CARD

170

FAT

smarter choice, thanks mainly to its primary ingredient. “Cabbage is going to be a lot lower in calories than potatoes are,” says Goodson. “With potato salad, you’re just taking a starch and mixing it with a bunch of fat from the mayonnaise.” To make either dish healthier, try making your own version and swapping plain Greek yogurt for the mayo.

COLE SLAW

CALORIES

VS.

PANCAKE

POTATO SALAD

3.5-oz waffle vs. 3.5-oz pancake

Serving: ½ cup

16g

21g

CARBS

49g

260

CALORIES

CARBS

39g

CARBS

PROTEIN

310

12g

225

CALORIES

WINNER: PANCAKE

18g

FAT

CALORIES

FAT

WINNER: COLE SLAW

GETTY IMAGES

Going fried? Sweet potatoes a good alternative

Poke bowls offer more options

BY KEVIN GRAY

BY LIZBETH SCORDO

n its own, the humble potato is not too exciting. But when cut into sticks and deep-fried, the unassuming tuber becomes the lauded french fries, which are perhaps America’s most popular side dish. Since you’ll likely crave fries at some point, we set out to find which is healthier: the regular kind or the sweet potato variety.

In terms of calories, carbs, fiber, and protein, “they are quite similar,” says Goodson. Both fry types are loaded with potassium, and sweet potatoes provide a healthy dose of the antioxidant beta-carotene. Since both types of fries provide similar nutrition, choose your favorite—just eat it in moderation. Pressed to pick one, Goodson gives sweet potatoes the nod.

hile the cubed raw fish dish poke has been a staple in Hawaii for decades, it has only recently infiltrated the rest of the country. But is this trendy specialty a better choice than a spicy tuna roll? That depends, according to Monica Auslander Moreno, a Miami-based R.D. If you get sauce-slathered fish over a mound

FIGHT CARD

274

FIGHT CARD

188

REGULAR FRIES

CALORIES

VS.

SWEET POTATO FRIES

PROTEIN

of white rice, the bowl might be worse. Instead, opt for bases like kale or quinoa, and ask for half greens and half rice. A sushi roll is often filled with nutrientdevoid rice. “Quinoa has the same calories and carbs but more protein, fiber, vitamins, and nutrients,” Moreno says. Request your poke plain and add lemon, wasabi, or pickled ginger for flavor. Also, pile on healthy toppings like fresh veggies.

POKE BOWL

CALORIES

VS.

570

PROTEIN

CALORIES

SUSHI ROLL

55g CARBS

Ahi Poke Bowl vs. Spicy Tuna Roll

Serving: 3½ ounces

28g

SUGAR

14g FAT

PROTEIN

62g

480

CARBS

CALORIES

22g

PROTEIN

SUGAR

24g

FAT

28g

FAT

19g

CARBS

WINNER: SWEET POTATO FRIES CAMERON WHITMAN/STOCKSY; SAMANTHA LINSELL/STOCKFOOD

16g FAT

WINNER: POKE BOWL

PROTEIN TREATS Looking for a healthy snack that will fit your hectic schedule and still help power you up for your day? These low-calorie, protein-rich goodies will satisfy your sweet tooth and are perfect when you’re on the go.

LEMON BLISS BITES MAKES: 10 BITES

1 oz dried unsweetened toasted shredded coconut, plus 2 tbsp for sprinkling 3 oz cashew nuts ½ oz raw cacao butter, cut into small pieces 1 tbsp honey 4 tsp vanilla protein powder Juice and zest of 1 lemon Handful goji berries

PEANUT BUTTER PROTEIN BITES M A K E S : 12 BALLS INGREDIENTS

⅓ cup organic PBfit (powdered peanut butter) 6–8 tbsp water 2 tbsp honey 1 cup oats 2 tbsp ground flaxseed 2 scoops vanilla protein powder ¼ cup mini milk chocolate chips DIRECTIONS

DIRECTIONS

1. Place 1 oz coconut into a food processor with cashews, cacao butter, honey, protein powder, and lemon juice and zest. Process until mixture forms a thick, smooth paste, scraping down the sides as needed. 2. Spoon mixture into a baking pan lined with plastic wrap. Using the back of a wet spoon, spread into an even layer about ⅝ inch thick, then cut into 10 squares. Scatter the remaining 2 tbsp coconut and goji berries over the top. 3. Refrigerate for 30 minutes before serving. PER SERVING (1 BITE)

Calories: 92, Fat: 6g, Carbs: 6g, Fiber: 0.5g, Protein: 4g

COURTESY OF BODYLOGIX

FIBER

STOCK FOOD

5 PORTABLE

INGREDIENTS

FIBER

1. In a bowl, combine PBfit, 3 tbsp water, and honey. Add oats, flaxseed, and protein powder; stir to combine. 2. Add an additional 3 to 5 tbsp water until mixture is thick and sticky. Stir in chocolate chips. 3. Roll dough into 12 balls and place on a baking sheet lined with parchment paper. 4. Freeze for 30 minutes before serving. PER SERVING (1 BALL)

Calories: 100, Fat: 2.5g, Carbs: 11g, Fiber: 1g, Protein: 7.5g

JUNE 2018

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JUNE 2018

SMASH YOUR BURGERS The best burgers in the world are not 2-inch-thick monsters laced with short-rib, brisket, foie gras, and God knows what else. They are simple and thin, simmered quickly in their own fat on a hot castiron griddle. “They’re not fussed over or loaded with condiments,” says George Motz, author of The Great American Burger Book. He shares his secrets here.

HEALTHY HINTS Appease with appetizers: Meat. Vegetables. Cheese. Dips. Condiments. Carbs. These are the six food groups in the antipasto pyramid—and it is imperative that you hit each one to design a knockout platter that’ll thrill your guests.

1/ MEAT

3/ CHEESE

4/ DIPS

5/ CONDIMENTS

Vary the textures in the cured meats. Get some that are shaved paper-thin, like speck and mortadella, and others as whole salami that you can cut into thicker chunks—think chorizo and hot soppressata.

Mix your milks: one cow, one sheep, one goat, and you’re golden. Parmigiano-Reggiano, the king of Italian formaggi, is always a good look. Brebirousse d’Argental, a brie-ish sheep’s-milk cheese from Lyon, gives a gooey, slightly funky counterpoint. Finally, grab a log of plain chevre and dress it up with a drizzle of extra-virgin olive oil and a dusting of fennel pollen (if you can ﬁnd it) or herbes de Provence.

Make tahini yogurt by mixing equal parts tahini and plain yogurt with a sprinkle of salt and juice of ¼ lemon, then top with sumac and toasted crushed pistachios. For a sharp, garlicky counterpoint, bagna cauda comes together just as easily: slow-cook 3 garlic cloves and 12 anchovy fillets in 1 stick of salted butter and 1 cup of extra-virgin olive oil. When the garlic is soft, puree the whole thing and top with fresh parsley. Set the bowls of dips in the middle of the platter and build out from there.

Mustard is classic. Truffle mustard is even better. You also want wildflower honey or a hunk of honeycomb. For preserves, pick a traditional fruit version, like apricot or blackberry, and something sweet and savory, like Tait Farm Foods' spiced mango chutney.

6/ CARBS A sliced baguette is all you need. No crackers, no seedy fruit-and-nut loaf. Just find the best French bakery near you—and go with the classic.

STEP 2: SEAR

It doesn’t have to be an emotional experience. Here’s how:

The next time you’re asked to bring something to a potluck, recite the following four-word mantra: Potatoes. Cheese. Heavy cream. Potatoes au gratin are charmingly old-school, the kind of dish that everyone loves but no one makes. Except you. Get a couple of pounds of Yukon Gold spuds, a cup or so of heavy cream, and two big handfuls of grated Gruyère cheese. Whisk some salt, pepper, and chopped garlic into the cream and keep warm on stove. Slice the potatoes thin. Place a layer of the slices in a buttered casserole, then sprinkle with Gruyère, and repeat until you’ve used them all. Dump the cream mixture over the whole thing, cover with foil, and cook in a 375°F oven till fork-tender, about an hour. Ditch the foil, sprinkle a handful of grated Parmesan on top, and place under the broiler until the top is nicely browned. That’s it—your sure path to dinner-party popularity.

1. Peel the onion, cut it in half vertically, and place cut-side down on cutting board.

Learn the (Global) Braise

2. Turn your knife sideways and make two horizontal slits across the length of the onion toward the root end, about equal widths apart. Don’t slice completely through— leave about ¼ inch at the opposite end intact.

You don’t even need to go shopping to eat well. David Nayfeld, chef-owner of Che Fico in San Francisco, recommends the pantry pasta cacio e pepe (literally, cheese and pepper). Cook some pasta, reserving a cup of cooking water. Pour ¼ cup of olive oil into a pan, add a hunk of unsalted butter, and melt over medium heat. Grind 20-30 turns of pepper into the pan. Take off heat, add cooked pasta, and toss with a generous handful of pecorino. If the pasta is too dry, add a small splash of cooking water until it’s saucy.

FRENCH

INDONESIAN

MEXICAN

LIQUID: Red wine. AROMATICS: Sliced onions, crushed garlic, chopped carrots, bay leaves, thyme, black peppercorns.

LIQUID: Coconut milk AROMATICS: Sliced onions, crushed garlic, fish sauce, kaffir lime leaves (or zest of a lime if you can’t find), crushed lemongrass, fresh ginger, ground turmeric.

LIQUID: Half chicken stock, half pineapple juice. AROMATICS: Sliced onions, crushed garlic, dried guajillo and ancho chilies, ground cumin, chopped cilantro.

Make a Smoky Salsa Before you make your next salsa, fire up the grill. “Charring vegetables enhances their flavors and adds a rich, smoky flavor,” says Edgar Beas, chef at Santa Fe’s Anasazi Restaurant. Coat tomatoes, jalapeños, serranos, and garlic cloves with olive oil and blister them over heat; set aside and char onions until completely burned, then coarsely chop. (You can also do this under the broiler.) Beas mashes the tomatoes, chilies, and garlic using a traditional Mexican mortar and pestle (pulse in a food processor if you don’t have one), then folds in onion, cilantro, lime juice, cumin, salt, and diced avocado. The interplay of bitterness and smokiness with acidity, herbaceousness, and fat is so dynamic you’ll feel guilty just eating it with chips.

HUGO CHANG/GETTY IMAGES

WHIP UP A PANTRY PASTA

Using a stiff spatula, press hard until patties are about ¼-inch thick and just wider than the bun. Wait about 2 minutes, then ﬂip.

Braising turns tough cuts tender. You need a sturdy Dutch oven and your oven heated to 300°F. Sear your meat on the stove, add aromatics and enough liquid to cover ¾ of the meat, pop on the lid, transfer to the oven, and let it hang out for a while (3 or so hours for pork butt or beef chuck roast; 45 minutes for bone-in chicken thighs). You’ll know the meat is done when you can easily shred it with a fork. These three simple braising liquids lend an international spin to whatever you have on hand—for each one, bring liquid and aromatics to a boil on the stove before pouring over the protein.

COOK WINGS THEY WON’T FORGET The key to crispy wings: rice flour. Dredge your chicken in a blend of 2 cups rice flour, 1 tbsp salt, 1 tsp black pepper, and whatever other spices you like—smoked paprika, allspice, and cumin are money together—and drop the wings one at a time into a pot of 375°F peanut oil. They take about 7 minutes and come out so crunchy and flavorful that you don’t even need sauce.

STEP 3: SMASH

Eat Your Veggies The quickest route to delicious vegetables: a 450°F oven, lots of olive oil, and a Middle Eastern spice mix called za’atar. This blend of thyme, oregano, sesame, and sumac is campaigning to become a spice rack staple in America, fueled by the rising popularity of Israeli restaurants. There is literally no roasted vegetable it doesn’t make more delicious.

STEP 4: MELT Top with American cheese and cook for 1 minute. Transfer to bun. Serve with a squirt of mustard, sliced pickle, and grilled onions (if you feel fancy).

GEORGE MOTZ (4)

Just because you can put tuna sashimi and sriracha on your guacamole doesn’t mean you should. Keep it simple: avocado, lime juice, minced white onion, chopped cilantro, a little minced jalapeño or serrano pepper. When you mash, do like Alex Stupak of Empellón in New York City: Use a plate instead of a bowl, and go easy. “Make sure it isn’t getting overworked,” Stupak says. “If I can’t see two shades of green distinctly, it’s been overmashed.”

Heat a cast-iron skillet to medium and melt some butter. Add a ball or two (make sure not to crowd the pan) and sprinkle generously with salt.

DICE AN ONION

Own the Dinner-Party Side Dish MASH SOME GUAC

Scoop ground beef into portioned balls. A good size to shoot for is around 3 oz each. An ice cream scoop eliminates guesswork.

Grill Your Pizza

3. Make four to six vertical slits into the onion, about equal widths apart, again leaving a ¼-inch buffer at the end intact.

4. Slice the onion across, cutting perpendicular to the vertical slits. Voilà: Perfect medium dice.

ILLUSTRATIONS BY TODD DETWILER

2/ VEGETABLES You want fresh, cooked, and pickled. Hit the farmers market for radishes in as many colors as you can find. Break apart a head of cauliflower and roast until the edges get crispy. Crack open a couple of jars of pickled veggies and arrange them in bouquets.

STEP 1: SCOOP

Even if you cheat by buying dough from your local pizzeria, homemade pizza is always more impressive than delivered. Do it on the grill and it’s an easy, unexpected twist on a backyard barbecue. To make, drape your dough gently over preheated and oiled grates and cook just until it sets, about 2 minutes. Then ﬂip and add toppings. (Two we like: smoked mozzarella and pesto; thinly sliced chorizo, grated manchego, and ﬁg jam.) Close the grill and continue to cook until cheese is melted, about 4 minutes.

JUNE 2018

SIX KEY NUTRIENTS EVERY AC ACTIVE PERSON NEEDS

BAKED HONEYORANGE SALMON FILLET

Make sure you’re getting enough of the nutrients vital for your health and training by filling your menu with these tasty dishes BY ELIZABETH WARD, M.S., R.D. PHOTOGRAPHS BY MOYA MCALLISTER FOOD STYLING BY DANA BONAGURA ILLUSTRATIONS BY RAMÓN GAMARRA

NUTRITION FACTS PER SERVING:

Calories: 333 Fat: 15g Saturated fat: 3g Carbs: 25g Fiber: 0g Protein: 24g Vitamin D: 447 IU SERVINGS:

ou try to eat clean and follow a balanced diet, but, hey, nobody’s perfect! And even ﬁt people are frequently missing out on some of the most important nutrients we need to support our bodies through training and recovery and to stay strong and healthy. In fact, the most recent dietary guidelines for Americans have identiﬁed six key nutrients that are frequently underconsumed even in some of the most well-rounded diets. The recipes here offer up delicious ideas for how to get more of these nutrients into your diet starting today!

2 These Baked Honey-Orange Salmon Fillets are a delicious way to get your fair share of vitamin D and omega-3 fatty acids. See recipe, left.

INGREDIENTS

2 tbsp honey ¼ cup orange juice 2 tbsp reducedsodium soy sauce 1 tsp prepared minced garlic 1 tbsp fresh ginger, peeled and finely grated ½ tsp freshly ground black pepper 8 oz Atlantic salmon fillet

Get almost 25 percent of your daily iron needs in this healthy takeout remake.

The cauliflower crust serves up plenty of potassium.

DIRECTIONS

1. Preheat oven to 400°F. 2. In a small bowl, whisk together honey, orange juice, soy sauce, garlic, ginger, and black pepper. 3. Place salmon skinside down in a shallow baking dish. Top with honey mixture. Bake 15 to 20 minutes, or until fish flakes easily with a fork.

STAR NUTRIENT

VITAMIN D Your body relies on D to absorb calcium and regulate its flow in bones and the bloodstream, helping keep your heartbeat regular and your muscles moving. KEY SOURCES: Fortified foods such as milk (A), soy, yogurt; salmon (B), tuna, eggs (C) HOW MUCH: 600 IU/day

STAR NUTRIENT

POTASSIUM This mineral

STIR-FRY BEEF & BROCCOLI INGREDIENTS

¼ 2 2 1 4 2 16 ¼ 1 2 1

cup low-sodium soy sauce tbsp rice-wine vinegar tbsp tomato paste tbsp honey cloves garlic, peeled and minced (or 2 tsp prepared minced garlic) tsp grated fresh ginger oz boneless top-round steak, trimmed of fat and sliced into ¼-inch-by-1-inch pieces tsp freshly ground black pepper tbsp canola oil cups cooked chopped broccoli florets large yellow bell pepper, chopped into 1-inch pieces

NUTRITION FACTS PER SERVING:

Calories: 356 Fat: 11g Saturated fat: 3g Carbs: 18g Fiber: 5g Protein: 46g Iron: 5mg SERVINGS:

MUSHROOM, ROASTED RED PEPPER & GOAT CHEESE CAULIFLOWERCRUST PIZZA

DIRECTIONS NUTRITION FACTS PER SERVING:

Calories: 370 Fat: 23g Saturated fat: 12g Carbs: 20g Fiber: 7g Protein: 28g Potassium: 1,193mg

DIRECTIONS

1. In a medium bowl, whisk together soy sauce, rice-wine vinegar, tomato paste, honey, garlic, and ginger until well combined. Set aside. 2. Season steak with black pepper. Heat oil over medium-high heat in a wok or large skillet. Add steak and stir-fry for 5 minutes. 3. Reduce heat to medium and add soy sauce mixture. Toss to coat beef completely. Add broccoli and bell pepper and stir-fry for 2 minutes. STAR NUTRIENT

SERVINGS:

IRON Iron helps form hemoglobin, the part of red blood cells that carries oxygen throughout the body, as well as myoglobin, a similar compound found in heart and muscle tissue that provides the extra oxygen you need to work out. Iron also is necessary to make connective tissue and some hormones and for a strong immune system. KEY SOURCES: Lean red meat (A), white beans, tofu, fortified breads (B), cereal, spinach (C) HOW MUCH: 18mg/day

INGREDIENTS

1 tbsp extra-virgin olive oil 1 tbsp lemon juice ¼ tsp freshly ground black pepper Pinch dried oregano ½ cup cooked freekeh ¼ cup canned white beans, drained and rinsed

DIRECTIONS

4 oz chopped cooked boneless, skinless chicken breast ¼ cup chopped peeled cucumber 10 cherry tomatoes, halved 5 large olives 2 tbsp crumbled feta cheese

INGREDIENTS

CHOPPED GREEK SALAD BOWL WITH CHICKEN

2 cups riced cauliflower ½ cup shredded part-skim mozzarella 2 large eggs 1 tsp dried oregano ¼ tsp salt ¼ tsp freshly ground black pepper 2 tsp olive oil 8 oz sliced white button or baby bella mushrooms ½ cup chopped roasted red bell pepper 4 oz crumbled goat cheese

NUTRITION FACTS PER SERVING:

Calories: 555; Fat: 26g Saturated fat: 5g Carbs: 36g Fiber: 10g Protein: 47g

1. In a small bowl, whisk together olive oil, lemon juice, black pepper, and oregano. Set aside. 2. Place freekeh in a bowl and top with beans, chicken, cucumber, tomatoes, and olives. Top with dressing and feta cheese.

SERVINGS: 1

STAR NUTRIENT

FIBER Dietary fiber helps you feel fuller for longer,

helps steady blood-glucose levels so your energy is on a more even keel, and keeps blood cholesterol in check. KEY SOURCES: Whole grains, fruit like pears (A), vegetables, almonds (B), chickpeas (C) HOW MUCH: 25g/day A

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper and coat with cooking spray. 2. To rice the cauliflower, place florets in a food processor and roughly chop. 3. Place cauliflower, mozzarella, eggs, oregano, salt, and black pepper in a large bowl and stir to combine. Spoon the cauliflower mixture into three 4-inchdiameter circles on baking sheet, forming into three flat rounds. Bake for 15 minutes, then flip and bake for another 10 minutes. 4. Meanwhile, heat olive oil in a large skillet over medium heat. Add mushrooms and sauté until tender, about 10 minutes. Drain. 5. In a medium bowl, combine mushrooms, red pepper, and goat cheese. 6. Place toppings on each crust and return to oven. Bake for 5 minutes.

balances sodium to prevent bloating and promote normal blood pressure, as well as prevents calcium loss from bones. It’s also key for nerve cell function and muscle contraction and for storing energy in muscles for later use. KEY SOURCES: Seafood, meat, dairy, sweet potato (A), butternut squash (B), broccoli, cauliflower, avocado, banana (C) HOW MUCH: 4,700mg/day

JUNE 2018

HEALTHIER TREATS

DARK CHOCO-PB PROTEIN CUPS HIGH PROTEIN

M A K E S : 8 SERVINGS INGREDIENTS

2 tbsp vanilla whey protein ¼ cup PB2 powdered peanut butter ¼ cup unsweetened vanilla almond milk 3 tbsp low-sodium, low-sugar peanut butter ¾ cup Ghirardelli 60 percent cacao bittersweet chocolate chips

Our favorite food bloggers and cookbook authors create light and delicious twists on classic holiday treats. BY CAT PERRY

DIRECTIONS

1. Combine whey protein and PB2. Add almond milk and peanut butter; mix until smooth. 2. In a small pan, melt chocolate over low until smooth. 3. Arrange eight small silicone baking cups (about 2.75 inches in diameter) on a tray. Add thin layer of chocolate to each; place tray in freezer until chocolate hardens, about 5 to 10 minutes. 4. Add spoonful of peanut butter mix to each cup, leaving space between sides of cup and mixture for chocolate to fill in. Top peanut butter mix with remaining melted chocolate. 5. Return tray to freezer until chocolate hardens, about 10 to 15 minutes. 6. Remove peanut butter cups from silicone. To store, wrap in foil and place in a plastic bag. Store in freezer or refrigerator.

KETO CANDIES Pop these light, gummy chews for extra protein and healthy fats on the fly.

ICED TEA LEMONADE GUMMIES KETO • HIGH PROTEIN • EGG-FREE NIGHTSHADE-FREE • NUT-FREE OPTION: LOW-FODMAP

MAKES: 36 1-INCH SQUARE GUMMIES (4 SERVINGS)

PER SERVING

Calories: 169, Fat: 10g, Carbs: 16g, Fiber: 1g, Protein: 7g

INGREDIENTS

¾ cup boiling water 3 tea bags (like Tulsi Sweet Rose Tea from Organic India) ¼ cup unflavored gelatin ¾ cup fresh lemon juice 2 tbsp confectioners’-style erythritol or granulated xylitol (For low-FODMAP: Use 2 to 4 drops of liquid stevia instead)

DARK CHOCOLATE & ALMOND PROTEIN CHEESECAKE MAKES: 8 SLICES

What You’ll Need: Silicone molds with 36 (½ oz) cavities or a 9x13-inch pan

INGREDIENTS

DIRECTIONS

Base: 2 tbsp light tahini or almond butter ½ cup ground almonds 1 tbsp agave syrup

1. Set the silicone molds on a rimmed baking sheet. 2. Place boiling water in a heat-safe mug and steep tea according to teatype package instructions. Wring out as much liquid from the bags as possible and set aside. Sprinkle gelatin over the tea and set aside. 3. Pour lemon juice into a small saucepan. Add the erythritol and bring to a light simmer over medium heat, about 5 minutes. 4. Once at a light simmer, remove pan from heat. Whisk in tea mixture and then pour it into the hot lemon juice mixture. Whisk to combine. 5. Pour hot mixture into the molds and transfer the baking sheet to the fridge to set for at least 1 hour. Once firm, remove the gummies from the molds and enjoy! Keep in an airtight container in the fridge for up to 5 days.

HIGH PROTEIN • GLUTEN-FREE GRAIN-FREE

Filling: 1 cup quark or low-fat ricotta cheese ¼ cup vanilla whey protein powder 1 cup Greek yogurt ¼ cup liquid egg whites Topping: 2/3 bar (60g) 85–95 percent dark chocolate DIRECTIONS

while it’s still wobbly in the middle and feels undercooked. It will set as it cools and stay creamy in the center. 6. Let cake cool. When you’re ready to serve, melt chocolate in a saucepan on low heat; drizzle chocolate on individual slices.

PER SERVING

Calories: 242, Fat: 9g, Carbs: 10g, Protein: 30g

Calories: 48, Fat: 0.4g, Carbs: 1g, Fiber: 0g, Sugar: 1g, Protein: 10g

Sugar’s negative effect

HIGH PROTEIN

M A K E S : 15 MINI MUFFINS INGREDIENTS

½ cup liquid egg whites ¼ cup rolled oats (gluten-free or regular) ¼ cup vanilla whey protein powder 1 tbsp coconut flour 1 tsp xylitol (optional) ½ tsp baking powder 2 tbsp cottage cheese (cooked sweet potato or banana will also work) 15 blueberries DIRECTIONS

1. Heat oven to 325°F. 2. Using an immersion blender, blender, or food processor, blend all ingredients together except blueberries. Pour into 15 silicone mini muffin cups, then add a single blueberry on top of each. If you don’t have a mini muffin silicone mold, you can use regular muffin tins and just bake for a bit longer. 3. Bake for 10 to 15 minutes, or until a knife inserted into the middle comes out clean. Let cool and enjoy. PER SERVING

Calories: 23, Fat: 0.4g, Carbs: 2g, Fiber: 1g, Protein: 3g Recipe excerpted from The Ultimate Protein Powder Cookbook (available Jan. 9, 2018), by Anna Sward. Copyright 2018. Used with permission of the publisher, Countryman Press.

Not so sweet Fuels cancer cells Cancer can thrive on the sweet stuff, showing a possible link between diet and the Big C.

Shortens lifespan Sugary diets have been shown to affect a gene tied to longevity, cutting lifespan by 7 percent.

MINI BLUEBERRY PROTEIN MUFFINS

Increases disease risk Eating 25 percent of your daily calories in sugar can increase the chance of heart disease by 50 percent.

Willy Wonka must have been riding a sugar high: Candy isn’t dandy. In fact, routinely chomping on more than nine tablespoons of sugar per day— the American Heart Association’s suggested maximum daily limit for men—has links to diabetes, obesity, and heart disease. Studies also show that sugar can shorten lifespan and may even provide fuel for cancer cells. If your attitude toward the sweet stuff has soured, use these tips to scale back your consumption: Know where added sugar lives Soda, cakes, cookies, candy, and ice cream are all known offenders, but they remain the most common sources for added sugar, according to the CDC. But added sugar also lurks in 74 percent of all packaged foods and fruit juice; eight ounces of OJ and apple juice each pack about 2.5 times more sugar in juice form. Opt for non-sugar sweeteners Stevia and yacon syrup, or low-calorie sugar alcohols xylitol and erythritol, to boost flavor.

Stevia is our preferred choice because it’s very low in calories, and studies have shown that it can improve insulin sensitivity. Check out Sweetleaf (sweetleaf.com), which features no artificial sweeteners, calories, or carbs. Your sneaky diet saboteur Could that extra sugar or half-and-half in your morning cup of coffee be undermining your weight-loss efforts? Half of U.S. adults drink coffee each day, according to a recent analysis from the National Health and Nutrition Examination Survey. Of those, 67 percent boost the calorie count by an average of 69 calories by adding in sugar, cream, milk, or other calorie-rich ingredients. And about 60 percent of those calories come from sugar, with most of the rest from fat. It may not seem like much, but over time those sugary calories can add up. Plus, your sweet tooth can leak into other indulgences. If you do have to satisfy a craving, save the sugar blast until after your workout, when it will do less damage.

SOURCE: JAMA INTERNAL MEDICINE, U. OF TEXAS AT DALLAS, CELL REPORTS, JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS (SUGAR);, YOUR SNEAKY DIET SABOTEUR BY ADAM BIBLE

GETTY IMAGES

1. Heat oven to 325°F. 2. In a bowl, combine all base ingredients. (You can replace the agave with honey or calorie-free syrup.) Once you have a crumbly mix, press it down into a small springform pan. If you use a medium or large pan, just double the amounts for the whole thing. 3. Blend all filling ingredients in a bowl. 4. Pour cheesecake filling onto the base. 5. Bake for about 30 to 45 minutes. Do not overbake the cheesecake. You should remove it from the oven

Recipe by Erin Palmer, food blogger, Peanut Butter and Fitness (peanutbutterandfitness.com)

21 JACOB LUND/GETTY IMAGES

JUNE 2018

Sweet Dreams

Getting seven to nine hours of sleep a night does more than make you well-rested. It also may help you say no to sugar, according to a study in the American Journal of Clinical Nutrition. Researchers at King’s College London took 42 adults who typically slept five to seven hours a night and had half of them get more shut-eye. They all wore sleep trackers and kept food journals. Four weeks later, those who slept less ate 10 grams more added sugar than their better-rested counterparts—equivalent to a handful of M&Ms. “It might just be that going to bed earlier reduced their opportunities for late-night snacking,” says researcher Wendy Hall. “But evidence also suggests that sleep deprivation increases the brain’s reward mechanisms, which govern the desire for highly palatable foods.” Munchies, anyone?

CHANGE YOUR MIND, CHANGE YOUR LIFE How meditation can make you happier and more successful than ever BY CAT PERRY

tress will come and go, from overstuffed schedules to ambitious hopes for your future. Yet how you handle the challenges can mean the difference between emotional chaos and clarity. But relax: Recent research suggests that calming yourself, redirecting frustration, and viewing life from the brighter side are habits you can practice. In other words, we can all learn to live happier lives every day. The research is there: Studies show deep breathing and clearing the mind can reduce stress, obsessive thinking, and anxiety and improve memory and slow aging of the brain. Plus, it promises to increase your efficiency and ability to multitask, as well as brighten your day on the spot. Find your favorite form of this stress-melting practice to get more out of life.

WHAT IS IT?

The gist of meditation is the practice of sitting in a cross-legged or seated position, breathing deeply, and allowing your body and mind to relax. However, it comes in countless forms the world over—from well-known ones like Zen and Transcendental Meditation to others like Mindfulness Meditation, or even yoga, which is often viewed as a moving meditation. According to the Institute of Noetic Sciences, there are four om-filled umbrellas: concentrative meditation (returning your focus as it drifts to a single object, sound, image, or breath), open awareness (being present and aware of whatever happens in and around you), mindfulness (a combo of concentration and open awareness that can even extend to everyday tasks like eating, driving, or housework), and guided meditation (any form of meditation that can be guided by a teacher or audio recording that elicits certain imagery).

HOW DOES IT WORK?

In Why We Sleep, out this month, neuroscientist Matthew Walker draws from his more than 100 published studies to lay out our fascinating relationship with slumber. Walker describes how our resting habits have changed throughout history; the connection between sleep, chronic disease, and life span; and why the pills and aids we use to sleep longer and deeper are actually making our nights worse. Most important, he gives simple, actionable ways to get better rest—tonight. $17; amazon.com

READ THIS

THE SCIENCE OF SLUMBER

Taking time out of your day for deep breathing, concentrating, and visualizing “impacts our frontal lobes, which are responsible for higher-order thinking processes, such as problem solving, memory, language, judgment, and impulse control. Many of the positive effects of meditation practice can be attributed to function in the limbic system or emotional area of our brains,” says Culler. It also affects the brain’s neurotransmitters, including serotonin (happiness), cortisol (stress), GABA (calm), endorphins (feel good), and melatonin (sleep).

4 WHOLE-LIFE BENEFITS OF MEDITATION It Can Boost Alertness. While some people get stressed and start fidgeting while sitting still and others tend to get sleepy, meditation may actually strike a happy medium. Recent research in the International Journal of Psychophysiology confirmed findings that meditation can help increase alertness. Those subjects who focused more deeply saw greater benefits. This may demonstrate meditation’s cumulative effects: The better your practice, the better your results.

Rest assured BY M I C H A E L F R A N K

YASO & JUNKO/TRUNK ARCHIVE

Sleeping better so you train better requires superior tools. Here are three of the best we tested.

It Can Help You Multitask Better. You’re going to multitask anyway, so why not just get better at it? Untrained yogis were tasked with practicing a form of breathing meditation for 30 minutes daily for 90 days. Results show that multiple-task performance increased, and perceived (subjective) workload was reduced in the group that practiced this technique as compared with the control group. In addition, 30 minutes of meditation may help with performing learned motor-memory tasks (as opposed to new tasks) and is characterized by “reduced susceptibility to interference from exposure to other tasks,” according to Frontiers in Psychology.

It Can Increase Your Immunity. The more you train, and the harder you train, the weaker your immune system may become. But don’t see the doc just yet. Limited analysis ﬁnds that mindfulness meditation—the basic practice of being fully present and bringing awareness to what you are doing and what’s going on around you—may have positive effects on your immune response. Mindfulness uses the premise that “You are not your thoughts.” You are tasked with sitting and observing your thoughts and letting judgments about them and yourself roll by, returning back to the present moment, which may keep stress down and immunity up.

It Can Make You More Successful. Keep your goals in focus — imagine and visualize being a winner in all situations. A meditation in which you visualize and concentrate can be like a self-fulﬁlling prophecy: You learn to hold a steady vision meditating and are then better at manifesting that vision and can thus hold it steadier the next time you sit to meditate. Win-win!

IN YOUR BED

UNDER YOUR MATTRESS

A light that trains your brain

A germ-fighting mattress

An “invisible” sleep tracker

THE PROBLEM Harsh bedside photons and late-night TV blast your brain with beams that send the wrong signal, disrupting your z’s. THE FIX The Withings Aura emits a warm, red-hued light that doesn’t inhibit melatonin production, and a unique Spotify playlist serenades you with lullabies till you nod off. THE EXPERIENCE While the night-light effect is smart and bright enough to read by, the Aura also woke us with slowly building daylight that’s gentle, not jarring. $140, WITHINGS.COM

THE PROBLEM Sloughed-off skin, sweat, oil, even dust mites build up in your mattress, transforming it into an icky, germ-packed petri dish. THE FIX Pangeabed’s copperinfused latex bed-in-a-box. The copper kills bacteria, viruses, and common allergens; copper’s also a heat sink—meaning this sleeps cooler than other beds. THE EXPERIENCE It actually does feel cooler! We slept more deeply than on our prior latex mattress, and on mornings after hard workouts, muscle recovery was notably better. $695-$1,095, PANGEABED.COM

THE PROBLEM Snoozing with a sleep-tracking wearable (like a smartwatch) can be uncomfortable—and not all that sexy to your bedmate. THE FIX Sleeptracker ﬁts beneath any mattress and tracks both your sleep and your partner’s, then issues reports to coach you toward better rest. It even alerts you if you have sleep apnea. THE EXPERIENCE We loved the morning alarm. Sleeptracker senses when you’re in a lighter sleep stage and wakes you when you’re already predisposed to getting up. $199, SLEEPTRACKER.COM

FLAVIA MORLACHETTI/GETTY IMAGES

ON YOUR NIGHTSTAND

22 ALEKSANDRA JANKOVIC/STOCKSY

JUNE 2018

4 THE PROBLEM: Foundations

don’t play nice with sunscreens. THE SOLUTION: Wear an SPF made for makeup.

H Urban Decay Urban Defense Complexion Primer SPF 30 $34; urbandecay.com

BEST

THE PROBLEM: Harmful UVA and UVB rays can leave you with a sunburn and permanent skin damage, but thick sunscreens make you break out during a workout. THE SOLUTION: Opt for lightweight formulas that won’t clog pores.

A Neutrogena Cool Dry Sport SPF 70

$12; neutrogena.com

“Technology in this sunscreen acts like moisture-wicking fabric,” Zeichner says. Ze ys. “Rather than trapping sweat, it allows sweat to evaporate from the skin, keeping it cooler.”

B Solid Sun Logistics Conscious Face Stick SPF 40

$20; solidsunlogistics.com

Take it along without risking messy spills. It’s water-resistant up to 80 minutes, free of sulfates, and rich in hydrating castor seed oil and shea butter.

C Badger SPF 30 Unscented Sunscreen $16; badgerbalm.com

Antioxidants like the vitamin E in this sunscreen provide “active” protection from free radicals that damage collagen and elastin in the skin, says Debra Jaliman, M.D., a dermatologist in New York. “Plus, it contains 18.75 percent zinc oxide concentration, which is very high,” she says. And it’s water-resistant for 40 minutes.

THE PROBLEM: Your

THE SOLUTION:

Long-lasting, waterproof eye products are your new best friends.

SWEATPROOF &SUMMER SUNPROOF

$45; narscosmetics.com

Oil-free coverage with SPF 30. Contains botanicals that help reverse sunspots in four weeks. Comes in 12 shades.

5 THE PROBLEM: You’ve tossed

deodorants with aluminum to the curb, but you’re not a fan of stinky underarm odor, either. THE SOLUTION: Give the latest natural deodorants another try—they’ll surprise you (in a good way).

BEAUTY BY LISA FOGARTY

onger summer days mean more workouts at the beach, pool, and park. But training in the heat requires multitasking products that combat body odor, won’t melt in a pool of perspiration, and make skin look great no matter how brutal the workout. For starters, sunscreen is a must for blocking UV rays that can cause skin cancer, hyperpigmentation, and wrinkles, but it needn’t feel like paste on your skin. “I recommend lighter lotions, ﬂuids, gels, sprays, and sticks during summer,” says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital. “Yet most people aren’t applying as much or as often as they should. I recommend using at least SPF 30, and as more data comes to light, I recommend SPF 100-plus.”

D Wunder2 Wunderbrow Fiber Filler

$22; wunder2.com

A strong brow can balance your face and is sometimes all you need to look polished. This water-resistant brow powder locks to the skin for 24 hours of transfer-proof coverage, and it delivers nourishing vitamin E, cocoa butter, and keratin. E Inglot Aquastic Cream Eye Shadow $17; inglotcosmetics.com

With water-based cream eye shadows that glide on smoothly, this new collection of 10 shadow shades stays smudge-proof for hours.

THE PROBLEM: Your

hair feels fried during the summer. THE SOLUTION:

Hydrating hair masks and UV serum sprays will give you silky, protected strands.

F EltaMD UV Aero Broad-Spectrum SPF 45

G It’s a 10 Silk Express Miracle Silk Hair Mask Use this mask once a week to repair hair damage: Tonka bean oil extract fights free radicals and reduces frizz, and sunflower seed extract is a natural sunscreen that helps prevent dryness and color fading.

$22; meowmeowtweet.com

2. DEVITA NATURALS SPF 15 VOLUMIZING LIP BALM This multitasking lip sunscreen offers SPF 15 protection and a volumizing effect to keep lips looking hydrated and healthy. It goes on clear and hydrates long-term. (devitaskincare.com) 3. JĀSÖN FACIAL SUNSCREEN BROAD SPECTRUM SPF 20 Grape seed extract helps protect the skin and improve its appearance. The formula is lightweight and translucent. (jason-personalcare.com)

Since these harsh chemicals are molecularly small, they can seep into your body quickly. Red-flag ingredients to avoid: avobenzone, oxybenzone, homosalate, octisalate, and octocrylene— especially if you’re pregnant, nursing or trying to conceive. “These UV filters belong to a broader group of endocrinedisrupting chemicals like pesticides, BPA, and phthalates. The World Health Organization provides scientific data showing these chemicals’ links to adverse effects in humans,” says Denis K. Dudley M.D., FRCS. To form a cleaner shield against damaging sun rays, look for sunscreens with ingredients like zinc oxide, titanium dioxide, and encapsulated octinoxate.

Apply this lightweight plant-based lotion to underarms after shaving and before deodorant to moisturize, curb inflammation, and make natural deodorant last even longer.

1. NEUTROGENA SHEERZINC DRY-TOUCH SPF 30 The words sheer and zinc don’t often appear together, but Neutrogena was able to put them in the same word and live up to it. This mineral sunscreen is oil-free and hypo-allergenic. (neutrogena.com)

BY KRISTIN MAHONEY | AND ROSE MCNULTY

GO NATURAL—NOT AU NATUREL Some sunscreens are loaded with harsh chemicals that bring along side effects.

K Meow Meow Tweet Underarm Primer

$12; itsa10haircare.com

Plenty of sunscreen is a must to keep your skin protected year-round. These natural products keep you safe without using chemicals.

WHAT’S WITH THE RAYS? Make sure your sunscreen has UVA protection, because though all UV rays are damaging, UVA rays are longer than UVBs, which means they can penetrate deeper and contribute more to skin aging and wrinkling. “Most products prevent UVB effects like sunburn to some degree, but offer little or no protection against skin cancer or photoaging, where UVA rays play a major role,” says Dudley. “This incomplete protection contributes to rising annual skin cancer rates.”

This editor-fave, all-natural deodorant pulls no punches, even if you’re in boxing class. Just five good-for-you ingredients are all it takes to make you forget that your long search for the most powerful, sweet-smelling, nontoxic deodorant is over.

If you can’t wear a hat to protect your scalp, using this full-body, waterresistant (80 minutes) SPF 45 spray is the next best thing. You’ll have to get it from a local doctor.

Skin Safety kin damage from sun exposure is a serious health concern. During the summer, that risk rises dramatically with the number of hours spent outdoors. According to the Centers for Disease Control and Prevention, more people have had skin cancer than all other cancers combined over the past three decades. So it’s no surprise that protecting your largest organ is seen as critical self-care. “The minute you step outside, you increase your risk of skin damage from the sun,” says Julia T. Hunter, M.D., founder of Wholistic Dermatology, in Beverly Hills, CA. “You need a nontoxic yet potent, science-based, daily skin health and environmental shield for protection to help restore, renew, and protect your skin.” Hunter recommends applying broad spectrum SPF 30 sun protection (with zinc oxide) 30 minutes before sun exposure, and reapplying every two hours, or sooner if you’re sweating or in the water. But here’s a scary truth: Some ingredients in your regular sunscreen may be doing you more harm than good.

$15; nonikoskin.com

$22; eltamd.com

Sun

I Nars Pure Radiant Tinted Moisturizer

J Noniko Magic Deodorant E

eye makeup melts off during interval training, but you love it too much to give it up.

Totally sheer, universal SPF 30 makeup primer glides on invisibly. Hydrating gel helps foundation stay put.

4. ALBA BOTANICA COOL SPORT SPRAY SPF 50 The nonaerosol spray bottle makes application easy, and the atomized formula goes on quick and clear. It keeps skin protected for up to 80 minutes. (Target, Whole Foods, grocery stores)

MINDTHESE

MYTHS Don’t fall victim to these common misconceptions about your skin and the sun.

MYTH1

Dark-skinned women and men are not at risk for sun damage and skin cancer. People with darker skin tones have

a much lower risk of skin cancer than fair-toned people. But this doesn’t make them immune to it. Those with darker skin still should take action to protect skin from overexposure to the sun since you still can develop malignancies and suffer all forms of UV damage. Also, cases of skin cancer in people with darker skin often are not detected until later stages, when the cancer is more aggressive.

MYTH2

Putting on sunscreen before you go out in the sun is enough to protect your skin. Sunscreen is not 100

percent effective at blocking UV rays, and it may not provide as much protection as you need. Use about roughly a palm full of sunscreen to cover your arms, legs, and face, and reapply about every two hours. Don sun-protective clothing and hats to help make sure you’re fully covered.

MYTH3

A tanning bed is safer than UV rays from the sun. Using tanning beds 2 3

exposes your skin to UV light that can cause wrinkles, sunspots, freckles, and an increased risk of skin cancer. A safer option is to use nontoxic sunless tanning products.

23 GETTY IMAGES

JUNE 2018

Top Shelf

GLOWING, CLEAR SKIN IS RIGHT THIS WAY WITH THESE AT-HOME PEELS.

PEEL POWER

DR. DENNIS GROSS ALPHA BETA UNIVERSAL DAILY PEEL With low concentrations of AHAs and BHAs, the two-step pads exfoliate and rejuvenate skin in just two minutes. ($88 for 30-day supply; sephora.com)

THE BODY SHOP DROPS OF YOUTH LIQUID PEEL Daily pollutants don’t stand a chance against this gel-to-peel’s impurityﬁghting ingredients, including sea holly and edelweiss plant cells. ($25; TheBodyShop.com)

Get brighter, younger skin with this DIY at-home treatment. BY CELIA SHATZMAN

acials can cost a fortune, and most of us don’t have the appetite for medispas or cosmetic surgery. Luckily, a new at-home spa craze promises anti-aging beneﬁts at a budget-friendly cost. DIY peels are gaining buzz for their ability to deliver major results without scary side effects. “Peels are no longer as harsh on the skin,” says Dennis Gross, M.D., a dermatologist based in New York. “They should be a part of everyone’s regimen.” Peels provide both instant and long-term results. They help improve texture and tone and brighten skin while addressing a variety of concerns, from acne to wrinkles. Here’s what else you need to know.

WHAT’S IN THEM? Peels include

alpha and beta hydroxy acids (AHAs and BHAs), which exfoliate away old skin and stimulate collagen production, essential in keeping skin ﬁrm. “The acids dissolve dead skin cells along with toxins and sweat on the skin surface,” explains Ildi Pekar, an esthetician at Ildi Pekar Skin Care in New York City. “A buildup of these toxins can cause your skin to appear dull and irritated.” WILL MY FACE TURN RED OR BLOTCHY? Maybe, if you’re not

careful. “They may not be as strong as professional peels, but used incorrectly they can cause irreparable damage to the skin,” says Sejal Shah, M.D., founder of SmarterSkin Dermatology in New York. “If the peel is too strong, there is a risk of skin irritation, burns, scarring, and discoloration.” Make sure the peel you are using is intended for home use and follow the directions closely, notes Shah. Talk to your dermatologist if you’re worried about using them. WHAT SHOULD I GET? With so many options out there, you can target your needs with certain ingredients. “I highly recommend keeping it simple,” Pekar says. Look for lactic acid for pigmentation problems; salicylic acid for acne and/or oily skin; glycolic acid for hyper-pigmentation and texture; and vitamin

Make It Work

GET THE MOST OUT OF YOUR AT-HOME PEEL WITH THESE SIMPLE GUIDELINES: PREP FIRST. Always cleanse thoroughly before applying a peel to allow for maximum penetration. Remove makeup and wash your face, avoiding physical scrubs or washcloths, which might be too harsh, as well as excessively hot water, which can create redness.

Don’t forget the neck and décolleté. If you’re using a prepackaged or presoaked pad, swipe the pads on the face anywhere from two times up to until the pad is dry. Depending on the peel and its ingredients, the peel may or may not need to be rinsed off after applying.

READ UP. Each peel has its own instructions, so read the speciﬁc guidelines and follow them accordingly.

FOLLOW THROUGH. After using your peel, apply a powerful serum and top with a hydrating moisturizer. If used in the morning, be sure to apply sunscreen, since some at-home peels can leave you more sensitive to sunlight.

SWIPE ON. Apply the peel with broad strokes across the forehead, down the cheeks, down the nose, and across the chin.

C and enzyme peels for sensitive skin. Some at-home peels are designed for daily use, but that varies based on the peel, your skin type, and other skin products you may be using.

administered by trained professionals in a medical or spa environment,” explains Gross, who recommends a monthly professional peel followed by at-home maintenance to extend and build on the overall beneﬁts.

WHEN DO I NEED TO GO TO A PRO?

ARE THEY WORTH THE MONEY?

If you’ve been doing an at-home peel regimen and still aren’t seeing the results you want, it might be time to seek out a pro. “Professional peels are generally stronger than the at-home versions, so they need to be

For most of us, at-home peels can get the job done. “Peels have been used in-office for so long that dermatologists have been able to master and perfect an at-home version; they are tried and tested,” says Gross.

M-61 POWERGLOW PEEL Bilberry extract evens skin tone, chamomile and lavender calm and soothe, vitamin K reduces spider veins, and glycolic and salicylic acid shrink pore size. ($14; bluemercury.com)

L’OREAL PARIS REVITALIFT BRIGHT REVEAL BRIGHTENING DAILY PEEL PADS Just a few swipes reveal glowing skin, courtesy of the glycolic acid on each pad. ($20; lorealparisusa.com)

PETER THOMAS ROTH UN-WRINKLE PEEL PADS Soaked with AHAs and BHAs to beat blackheads and clogged pores, the powerful combo also reduces ﬁne lines over time. ($45; peterthomasroth.com)

FASHION MAKEOVERS

The

JANUARY 2018

Prince Harry

Kate Middleton

The always-classic Duchess has recently added some pricier designer duds, such as this Catherine Walker coat and Chanel bag, to her wardrobe.

Wave! Kate, Harry and Meghan have shaped one another’s style

APRIL 2014

Meghan Markle

Perhaps it’s the Markle effect? The rugged royal has traded baggy button-downs for dapper overcoats and tailored trousers since meeting his fiancée.

JULY 2017

MARCH 2018

JANUARY 2018

JULY 2005

Post-engagement saw the former Deal or No Deal model swap skin-baring minis for sleeker silhouettes like full skirts and sheaths.

NOVEMBER 2015

SEPTEMBER 2006

DECEMBER 2017

FROM LEFT: POOL/SAMIR HUSSEIN/WIREIMAGE; BEN PRUCHNIE/GC IMAGES; ROB JEFFERIES/GETTY IMAGES; SAMIR HUSSEIN/WIREIMAGE; MARK CUTHBERT/UK PRESS VIA GETTY IMAGES; KARWAI TANG/WIREIMAGE; CHRIS JACKSON/GETTY IMAGES; SAMIR HUSSEIN/WIREIMAGE; PAUL DRINKWATER/NBCU PHOTO BANK VIA GETTY IMAGES; DIMITRIOS KAMBOURIS/USA/[NBCU PHOTO BANK VIA GETTY IMAGES; KARWAI TANG/WIREIMAGE

JUNE 2018

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