ModernFit Magazine - February 2018 by ModernFit Magazine

MODERNFIT February 2018

Winning Routines for Warding Off Winter Weight Gain

LEAN & HEALTHY 5 STEPS TO FLATTER ABS

Women on a Mission

Inspiring Fitness Journeys You Should Be Following Right Now

CLEAN EATING

THE SMART ADVICE TO AN ATTAINABLE LIFESTYLE CHOICE

12 LEAN & HEALTHY 5 STEPS TO FLATTER ABS

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CONTENTS February 2018

22 Women on a Mission: Inspiring Fitness Journeys You Should Be Following Right Now

6 Winning Routines for Warding Off Winter Weight Gain

28 CLEAN EATING THE SMART ADVICE TO AN ATTAINABLE LIFESTYLE CHOICE

MODERNFIT MODERNFIT MODERNFIT MODERNFIT 10 Tips for Running in the Cold

10 Tips for Running in the Cold

FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

FITNESS FASHION FAVORITES

Boost Your Health

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

with Meditation

7 Paleo

Dinner Recipes the Whole Family will enjoy

MODERNFIT MODERNFIT for Running in for Running in the Cold

FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

Boost Your Health

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

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10 Tips

REAL WOMEN. REAL LIFE.

the Cold

10 Tips for Running in the Cold

FITNESS FASHION FAVORITES

REAL WOMEN. REAL LIFE.

Boost Your Health

with Meditation

Boost Your Health

with Meditation

7 Paleo

Dinner Recipes the Whole Family will enjoy

7 Paleo

ERNFIT for Running in the Cold MODERNFIT MODERNFIT MODERNFIT MODERNFIT Dinner Recipes the Whole Family will enjoy

Dinner Recipes the Whole Family will enjoy

10 Tips

in FITNESS for Running the Cold FASHION FITNESS FAVORITESFASHION Boost Your Health FAVORITES with Meditation 10 Tips

10 Tips for Running in the Cold

REAL WOMEN. REAL LIFE.

FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

FITNESS FASHION FAVORITES

Boost Your Health

REAL WOMEN. REAL LIFE.

7 Paleo

Dinner Recipes the Whole Family will enjoy

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

@modernfitmagazine issuu.com/modernfitmagazine.com modernfitmagazine.com

REAL WOMEN. REAL LIFE.

with Meditation 7 Paleo

Dinner Recipes the Whole Family will enjoy

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@modernfitmagazine

Winning Routines for Warding Off Winter Weight Gain

(BPT) - With cold weather and short days, itâ&#x20AC;&#x2122;s easy to fall off healthy eating and exercise routines. Here are tips on how to eat right and stay motivated to exercise during the winter months from a leading nutritionist and a top celebrity trainer.

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STAY FIT Julie Diamond of Julie Diamond Fitness is a wellknown, highly regarded personal fitness trainer with more than 20 years of experience empowering clients to reach their maximum fitness potential. She trains clients at all fitness levels and ages that run the gamut from celebrities to athletes to moms to anyone who aspires to live a healthier life.

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Motivation is what gets you started. Habit is what keeps you going.

Set a new goal and reward yourself. Whether you want to lose weight, get stronger or move faster, set reasonable and specific goals that involve numbers or tangible accomplishments. Once you’ve attained your goal, treat yourself with a massage, new outfit or whatever tickles your fancy.

running group, or grab friends and go ice-skating.

Find a workout buddy. Accountability is a great way to stay on track. Make a commitment with a friend or personal trainer for set times. This not only forces you to show up, but it can also make you push harder when you have someone cheering you on - and it’s fun!

Amp up your playlist. Music motivates. Create a bunch of playlists that get you up and going. Play songs as you get ready.

Think outside the box. Do something different like a dance class, HIIT (high-intensity interval training) class, join a

Dress the part. Invest in some new gear. It’s a known fact we all feel better and perform better in the appropriate attire. Invest in a couple of great pieces.

Focus on nutrition. Food is fuel to get moving. Every week, set yourself up by preparing healthy snacks that you can just grab and go if needed, such as portable pistachios, hard-boiled eggs or chopped vegetables. continued..

(Jim Ryan)

“Every year as the weather gets colder, I hear the same thing: It’s too hard to get motivated to exercise on cold, dark mornings, and by nighttime I just want to get home and eat something warm. But there are tricks to staying motivated to move during the winter months.” MODERNFIT

EAT RIGHT Dr. Michael Roussell holds a degree in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University. He is a nationally recognized nutrition consultant and nutrition adviser to Men’s Health, as well as the best-selling author of The MetaShred Diet (2017). “It’s easy to fall into eating calorie-loaded or nutrient-empty comfort foods in the winter, but take time and plan ahead. The optimum winter foods for weight loss and maintenance are packed with nutrients and filling fiber, so we feel full longer and eat less. Here are five suggestions for your shopping list.” Pistachios. The fiber-rich green nut makes the perfect wintertime snack for many reasons. Research shows that pistachios promote healthy, stable blood-sugar levels and can help improve various risk factors for heart disease when snacked on regularly. Winter squash. In season, butternut squash delivers a sweet, nutty flavor for fewer carbs and more fiber than you would expect. It is rich in beta-carotene and vitamin C, both antioxidants that will help keep your immune system in top shape. Add into soup and give your body what it craves: cold weather comfort.

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Mushrooms. Mushrooms are a great cold-weather food that is in season all winter long. They are not only a unique source of a potent antioxidant called ergothioneine, but they are also a low-calorie, appetite-filling food that can be roasted, braised or sauteed. Cabbage. Cruciferous vegetables like cabbage are fibrous low-calorie foods that are perfect for the winter. They also contain powerful antioxidants like glucosinolates that help reinforce your bodyâ&#x20AC;&#x2122;s cellular detoxification pathways. Green tea. Green tea is one of the few truly fat-burning foods. The antioxidants in green tea work to increase the amount of calories that your body burns as heat while also stimulating the liberation of stored fat in your body.

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LEAN & HEALTHY 5 STEPS TO FLATTER ABS

It almost goes without saying that anyone who is looking to lose weight and get in better shape has flatter abs as an item on their checklist. Your abdominals are one of your core muscle groups and any time you spend getting them in shape is going to increase your overall fitness level. Hereâ&#x20AC;&#x2122;s a basic five-step guide to get you started on the road to a beach ready mid section.

01 T

h e f i r st i te m on th e li s t i s n ’t a n e x e r cis e a nd it ’s no t a n a d jus t me nt t o your di et; i t ’s a b ou t th e goa l i ts e lf. T he r e ’s a n und e r ly ing r e a s o n why Be yo nce an d A dr i a n Pete rs on have the b od i es t he y hav e , it ’s ca l l e d g e ne t ics. Whil e it ’s great t o set hi g h g oa ls f or you rs e l f, it ca n be d e f e at ing t o s e t unr e a s o na bl e on es that c a n sa b o tag e w hat you ’re re a lly t ry ing t o acco mpl is h: be ing a be t t e r you. Th e o th er pa r t o f the atti tu d e you ne e d is t o und e r s ta nd t hat t he r e is no “o ne week to bett er a b s” pr og r a m. You r mi d s e c tio n g o ing f r o m f l a bby t o f l at is a s l o w pr ocess that n e eds st e a dy a n d c on s i s te nt w o r k , s o t hink in mo nt hs no t we e ks. In t he en d yo u wi l l b e extre me ly p r ou d of w hat yo u’ v e acco mpl is he d.

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02 N

ext, if you don’t have a personal fitness mantra, try this one: cheeseburgers and fries does not a flat stomach make. It might not role off the tongue but I’m sure you get the idea. You can do crunches morning, noon and night but if you have a layer of belly fat those nice firm abs aren’t going to show at all. To start showing that belly fat the door, be sure that you are becoming more active as part of your weight loss program and be sure to include cardio in your workouts. On the diet end, move away from the fatty foods that got you the belly fat in the first place and add in more vegetables and lean protein, like salmon, to your diet. Addressing your overall weight loss goals with the one-two punch of diet and exercise will have your whole body, including that pesky mid section looking the way you want it to ahead of schedule.

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03 E

veryo ne kn o w s h o w t o d o a s i t u p be c a u se we a l l h a d t o ta k e gym c l a ss in the f i r s t g r a d e . A ft e r t h at, we m ov e d on t o c r u n c h e s. Bot h of t h ose cl as s ic a b d o m i n a l e x e r c i s e s a r e c e r ta in ly t r ie d a n d t r u e bu t you c a n enhance yo ur a b s w o r ko ut by va ry in g t h e e x e r c ise s you d o e ac h day you wor k o ut. Al o ng w i t h t r a d i t i o n a l s i t ups a n d c r u n c h e s, a d d a f e w n e w e x e r c ise s t o yo ur routin e . T ry t h e c a n o e r o w i n g t wist, wh e r e you sta n d w it h you r h a n d s to g ether in fr o n t o f yo u, s w i n g yo u r h a n d s, a r m s, sh ou l d e r s, a n d c h e st t o the left, lik e yo u a r e r o w i n g a c a n oe . At t h e sa m e t im e , l if t t h e l e f t k n e e u p and to the r i g h t. A n o t h e r a b d o m i n a l t on in g m ov e t o t ry is t h e c at k ic k . Sta n d with yo ur a r m s o ut at yo ur s i d e s. K ic k you r r ig h t l e g f or wa r d a n d u p, l ik e yo uâ&#x20AC;&#x2122;re punti n g a fo o t b a ll. At t h e s a m e t im e , sw in g you r a r m s f or wa r d a n d round yo ur s pi n e , li ke a c at. M i x i n g u p you r r ou t in e w il l a l so k e e p it f r e sh so be s ure add i n n e w e x e r c i s e s w h e n you c a n .

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ou don’t need to go to the gym or buy an item on late night T.V. to tone your abs and get the flatter stomach that you want. Items like weight bands and balance balls can certainly be useful in jazzing up your workout, but they’re not a necessity for getting to your goal of a good looking mid section. Most abdominal exercises, especially those that you do from a standing position, can be done anywhere. Take advantage of this fact and sneak in an abs workout wherever you are during the day. A few twists of the imaginary canoe paddle while you’re waiting for the copier to warm up might get you a few odd looks, but those same people will be smiling out of the other side of their faces when you drop a dress size or two.

Last but not least, keep in mind that your abdominal muscles are an important core group to get into shape but that the rest of your body needs attention, too. This will help you reach your fitness goals sooner.? Be sure to take time to work on your upper and lower body as well as your other core muscle areas like your back and glutes.?? Pilates and yoga are two exercise routines that work your whole body which will benefit your overall health.? Take the first step to a whole body outlook by improving your posture.? Stand up straight with your shoulders back and a straight line running from your ears to your shoulders to your hips to your knees to your ankles.? Your mother always told you to stand up straight and now itâ&#x20AC;&#x2122;s time to finally listen!

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Thinking of your fitness as a lifelong journey as opposed to a destination will help put you in the right frame of mind when it comes to working on getting that flatter stomach.? Every day you will have the opportunity to make diet and fitness choices that will help you reach your goal.? You will have setbacks; donâ&#x20AC;&#x2122;t let them derail you completely.? When you reach a plateau and donâ&#x20AC;&#x2122;t know how to move on, change-up your routine so that both your mind and body stay engaged.? Flatter abs will be the result of hard work and perseverance so get going!

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@modernfitmagazine issuu.com/modernfitmagazine.com modernfitmagazine.com

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women on a mission fitness journeys you should be following right now

women on a mission

The difference between the impossible and the possible lies in a personâ&#x20AC;&#x2122;s determination. -Tommy Lasorda

haley duncan @haleydunk

sherilyn s

ommervill

@sherbea

r.fit

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women on a mission

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

ashley rygg @msdisney_fit

Itâ&#x20AC;&#x2122;s hard to beat a person who never gives up. kaya mon

dry

-Babe Ruth

@kaya.pl aya

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women on a mission

debbie barclay @debbiealie

If you want something youâ&#x20AC;&#x2122;ve never had, you must be willing to do something youâ&#x20AC;&#x2122;ve never done. -Thomas Jefferson 26

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CLEAN EATING the smart advice to an attainable lifestyle choice (BPT) - Healthy eating trends come and go. Sometimes the fads are extreme, over-the-top and hard to maintain, but others offer simple, attainable changes that make them well worth incorporating into your lifestyle. Clean eating, actively seeking out foods that are minimally processed with simple, natural ingredients, is a relatively recent food trend thatâ&#x20AC;&#x2122;s well on its way to becoming a popular lifestyle choice for many people. Over the past several years, more Americans have begun seeking out foods with simple, familiar ingredient lists. The clean eating trend incorporates some very healthful practices, such as eating more fresh fruits and vegetables, whole grains and lean, wholesome proteins. Although some interpret the idea of â&#x20AC;&#x153;clean eatingâ&#x20AC;? as eliminating entire food groups, such as dairy or anything that contains gluten, the true essence of clean eating is to eat a wide variety of nutritious, wholesome foods that are minimally processed.

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If you’re thinking of incorporating clean eating into your lifestyle this year, here are some tips to get you started: Read labels. Foods that align with the “clean eating” trend will have fewer ingredients, and ingredients will be easily recognizable as food rather than additives or preservatives. For example, JENNIE-O All Natural Turkey Sausage and JENNIE-O Hot All Natural Turkey Sausage contain only turkey, salt, spices, sugar and rosemary extract. Both varieties are flavorful and satisfying with reduced sodium content and only 110 calories and 6 grams of fat per serving. Shop the perimeter of the grocery store. That’s where you’ll find the least processed foods, including the produce section, dairy and egg cases. You can even find minimally processed foods, such as frozen fruit and veggies, in the freezer section. Rely on water to quench your thirst. Plain water is the most natural, healthful beverage you can drink. The best way to approach clean eating is to think in terms of what you will eat, rather than what you might eliminate. Choose lean protein sources like all-natural turkey, nutritious whole grains, fruits and vegetables and you’ll find eating clean can be delicious, easy and rewarding.

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Start your clean eating lifestyle today! Southwestern Turkey-Sweet Potato Breakfast Hash Ingredients: 1 tablespoon olive oil 1 (1-pound) package JENNIE-O(R) All Natural Turkey Sausage 1 small onion, chopped 1 medium sweet potato, peeled and chopped 1 small red bell pepper, chopped 1 small green bell pepper, chopped 1 jalapeno, seeded and sliced 1 teaspoon ground chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1 teaspoon kosher salt, if desired 6 medium eggs, if desired 1/4 cup chopped fresh cilantro leaves Directions: Heat oven to 400 F. In large cast-iron skillet, heat oil over medium heat. Cook turkey sausage as specified on the package. Cook to well-done - 165 F as measured by a meat thermometer - and crumble. Add onion and sweet potato and cook five minutes. Stir in bell peppers, jalapeno, chili powder, cumin, paprika and salt, if desired. Make six wells and pour eggs into wells, if desired. Remove from heat. Bake 20 minutes or until egg whites are set and yolk is cooked to desired degree of doneness. Sprinkle with cilantro. Makes six servings. Ref: Jennie-O

Confetti Turkey Stuffed Peppers Ingredients 4 medium red, yellow, or green peppers 1 cup brown rice, cooked 1 (16-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast ½ chopped cup onion 1 (15-ounce) can unsalted tomato sauce ½ cup whole kernel corn ½ cup canned black beans 1 tablespoon chili powder 1 teaspoon garlic salt hot pepper sauce, if desired ½ cup shredded Cheddar cheese Directions: Heat oven to 350°F. Cut peppers in half lengthwise; remove seeds. In large saucepan, add enough water to cover peppers. Cover. Boil 3 minutes. Drain and rinse under cold water. Place peppers, cut-side up, in 9x13-inch pan. Prepare brown rice according to package directions. Cook turkey as specified on the package. Always cook to well-done, 165ºF as measured by a meat thermometer. Stir in onion, tomato sauce, brown rice, corn, black beans, chili powder, and garlic salt. Season with hot pepper sauce, if desired. Generously stuff each pepper half with turkey mixture. Cover with foil. Bake 25 minutes. Uncover and sprinkle with cheese. Bake 5 minutes or until cheese is melted. For more recipe inspiration, visit www.jennieo.com.

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YOUR FIT BODY STARTS HERE

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