GET STRONG TOTAL BODY MEDBALL CONDITIONING
BARBELL BODY SCULPT TAKE YOUR WORKOUT TO THE NEXT LEVEL
MUSCLE BUILDING GOAL SUPPORTING MEAL PREP
THE TEN REASONS TO SLEEP MORE HAVING ENOUGH SLEEP CAN LITERALLY SAVE YOUR LIFE
MOTI VATION: RISING PHOENI X
THE WOMEN OF BODYBUILDING
LACEY PRUI T T
BODYBUILDING SURVIVOR
ANDREA SHAW
THE PERFECT FIT
THE BENEFITS OF PROBIOTICS INCREASE YOUR PROTECTIVE BIOMARKERS
OLYMPIA 2020
SPECIAL EDITI ON
2020
KESIA NEWBROUGH
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THE PERFECT FIT
Andrea Shaw is being talked about as the future of women’s bodybuilding.
THE HOT LIST
GET more sleep
Our favorite new gear, tools, and app services to meet your goals.
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kickass kettlebell A high intensity, high energy, powerful full body workout. 6
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Studies show that having enough sleep can literally save your life.
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bodybuilding survivor
How Lacey Pruitt beat cancer and turned pro in her twenties.
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full body Kettlebell blast
Swing it, snatch it, explode it off your hips. How it moves is up to you.
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take your vitamins
GET STRONG
Even if you eat veggies and take your vitamins, you might be doing it wrong.
2020
Six medball conditioning exercises that tone your whole body.
Kesia Newbrough
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the BENEFITS OF PROBIOTICS
Currently the fastest growing category in consumer health products.
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BARBELL BODY SCULPT
Take your workout to the next level with these barbell basics.
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active recovery vs. rest
Rest days can be active, but lower intensity than regular workouts. WINTER 2020 | M&F HERS |
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ASHLEIGH ATKINSON Ashleigh Atkinson holds a BPhEd and a Masters of Human Kinetics, bringing together her passion for health, fitness, psychology, and education. To further her knowledge, she has completed numerous certification courses, and applies this with her comprehensive health coaching business. She is also a national level figure competitor with the Canadian Physique Alliance. I @iron_forged_fitness
DARREN MEHLING
JAIME FILER Her career in the fitness industry spans over 15 years, from live personal training to editor in chief of a bodybuilding magazine. Jaime currently works as a motivational speaker, published fitness model/author, and online coach. jaimefiler.com I @Jaim91 F @jaimefilerfitness
As a strongman competitor, Darren has pulled 50,000 lbs trucks and deadlifted over 800 lbs. As a competitive bodybuilder, Darren has won multiple super-heavyweight titles. As a coach, Darren has become one of the most highly sought-after strength & conditioning specialists and physique transformation experts in the country. Darren has rightfully earned the nickname, “The Freak Maker,” for being named as one of the top ten bodybuilding contest prep gurus in the world. Through his online coaching company, FREAK FITNESS, Darren prides himself in not only helping his clients achieve stage winning results, but life changing transformations for the beach, the boardroom, and the bedroom. freakfitnessnation.com I @freakmaker1 I @freakfitnessonline
BHARAT OZA & KEN SYLVAN Bharat Oza and Ken Sylvan are co-owners of B Elite, with over 20 years of experience in the fitness and holistic health space. Their unique system of Stress-Reduced Fat Loss™ has helped thousands of clients transform their bodies by optimizing hormonal balance, gut health, detoxification, metabolism and sleep quality. Last year, they also launched a Transformation Mentorship for coaches who want to learn their systems to create fast, safe and sustainable transformations for their clients. Email: info@belite.ca I @b_elite_bharat I @b_elite_ ken
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PRESIDENT & CHIEF EXECUTIVE OFFICER Jake Wood CREATIVE DIRECTOR Toby Thompson DESIGNER Emily Miller FEATURE EDITOR Anne-Marie Pritchett
ALICIA SCHOROTH
KIMBERLEY JACKSON
Alicia Schoroth is a certified trainer, health coach, hormone specialist and pro fitness competitor. She is the owner of HER Power Lifestyle, where she provides online women’s fitness and nutrition programs with a focus on hormones. herpowerlifestyle.com
Dr. Kimberley Jackson, RN, PhD, is a Registered Nurse and an Assistant Professor in the Faculty of Health Sciences at Western University, Canada. Dr. Jackson is a women’s health researcher and expert in perinatal health. She is also a small business owner, fitness fanatic, and mother of three. yourvitalscience.com I @drktj
I @herpowerlifestyle F @herpowerfitness
COPY EDITOR Karen Brost EXECUTIVE ADMINISTRATOR Christina Moreno DIGITAL MARKETING Michael Skjaerris CONTRIBUTORS Ashleigh Atkinson Heather Daniels Sofia Evangelista Jaime Filer Kimberley Jackson Hans Klein Nichelle Laus Darren Mehling Bharat Oza Alicia Schoroth Ken Sylvan FEATURE PHOTOGRAPHY Dave Laus Dustin Ray PHOTO EDITORS Mori Arany Amanda Clarke
DAVE LAUS After a 15 year career as a police officer, Dave pursued his passion for photography and quickly became Canada’s top published photographer. Based in Toronto, Canada, Dave operates out of his own two studios (Studiotwo22.com), and travels frequently for shoots across Canada and the United States. With his diverse style of shooting and lighting, Dave has shot numerous covers and editorials for various magazines and publications, locally and internationally, and has worked with many celebrities. davelaus.com I @dave_laus
NICHELLE LAUS Nichelle Laus is an Online Transformation Specialist who has helped thousands of women achieve their health and wellness goals. After resigning from a 15 year policing career, she pursued her passion for health and fitness and opened up Optimum Training Centre, an awardwinning fitness facility in Toronto, Ontario, Canada. Nichelle is also a Fitness Expert and TV Personality who has appeared on eTalk Canada, BT Toronto, the Social, TSC, and more. She is also a mom of 4 boys and is dedicated to teaching women how to invest in themselves so that they are able to become the healthiest, happiest versions of themselves. nichellelaus.com I @nichellelaus F @nichellelausfitness
PRODUCTION ASSISTANTS Valeria Nova Christina Mehling Published by: Jetset Media Solutions, LLC, 15220 N. 75th Street Scottsdale, Arizona 85260 jetsetmediasolutions.com muscleandfitness.com Copyright Jetset Media Solutions, LLC. All rights reserved. Printed in the USA.
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NUTRITION MOTIVATION
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EDUCATION
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TRAINING
14 THE HOT LIST New Gear, Tools, and Apps 16 THE RIGHT SHOES FOR TRAINING A Breakdown of Our Top Picks 20 KICKASS KETTLEBELL A Powerful Full Body Workout 26 THE PERFECT FIT Featuring Andrea Shaw 30 SWOLEMATES FOR LIFE Featuring Heather and Darryl Daniels 32 MUSCLE GROUPS YOU’RE MISSING Areas That Need Your Attention 34 BODYBUILDING SURVIVOR Featuring Lacey Pruitt 38 10 REASONS TO SLEEP MORE Sleep to Save Your Life
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42 FULL-BODY KETTLEBELL BLAST Swing It, Snatch It, and Explode
TRAINING
STAFF PICKS
Our favorite new gear, tools, and services to meet your healthy-living goals. TECH The COROS Apex Multisport Watch A personal trainer on your wrist? Yes, please! This watch actually tracks your progress via GPS satellite, along with tracking your heart rate. It comes with a built-in compass, pre-loaded breadcrumb trail maps, and ANT+ and BLE connections for your next adventure. (from $299.99 - coros.com)
Tangram Smart Rope Rookie If you’re like me, you always get welts from using jump ropes at the gym. They’re always the wrong length and have weird crimps. This rope from Tangram is lightweight, adjustable, and made of durable materials that don’t kink. Not to mention it syncs with the app on your smartphone and tracks your duration, calories, and goals. Bye forever, ankle scars. (from $39.95 - tangramfactory.com)
The Fit Body App with Anna Victoria One of our fave fitness apps, this one made by fitness guru Anna Victoria. It has custom workouts, challenges, meal plans, macro calculators—pretty much everything. They even offer a free consultation with one of their physical therapists. (from $16.99/Mo. - fitbodyapp.com) 14
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STYLE SENITA Sherpa Jacket Talk about cozy. We’re pretty sure once you put on this soft jacket, with the fuzzy hood and huge front pocket, you’re not going to want to take it off. Pair it with jeans for casual Fridays, or leggings for running around. (from $48 senitaathletics.com)
EQUIPMENT JAXJOX Kettlebell Connect
Bowflex SelectTech 552 Dumbbells
This Kettlebell is nuts. It lets you adjust the weight from 12 to 42 lbs. It’s the ultimate in home and travel workout gear. Plus the JAXJOX app provides workout routines and tracks your reps, sets, and rest time. Bye bye, entire rack of kettlebells! Hello, space savings. (from $229 jaxjox.com)
This dumbbell is an entire rack in one, from 5 to 52.5 lbs. Nevermind the space and money it saves you, this handy dumbbell also connects to the app, tracks your reps, sets, and weight, AND comes with video coaching. No big deal. It’s our fave. (from $349, bowflex.com)
TECH Garmin Fēnix 6 Pro Solar Watches This watch utilizes solar power for up to 24 days of battery life. It comes with heart rate tracking, a digital running coach, hydration tracking, and worldwide maps - including 2,000 ski resorts. It comes with a ton of sports apps, so you can track your running, swimming, biking, hiking, skiing—pretty much everything. (from $999.99 - garmin.com) WINTER 2020 | M&F HERS |
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TRAINING
ESSENTIALS
hether you’re hitting the trails or boxjumping, your kicks are a huge part of your workout. Finding the right shoe is key to avoiding injury. If you’ve ever suffered from injury in the gym or on the road, it might be time for a shoe change. Here’s a quick breakdown of our top picks.
BY EMILY MILLER
OUR FAVES NoBull Knit Runner ($159) Breathable knit fabric, lightweight, durable sole for road and trail, 10mm heel drop
RUNNING SHOES
typically have more cushioning and support. There’s some debate over heel drop heights. A higher drop will help with forward momentum, but some experts say that it can cause the hips and knees to take more impact. In the end, it’s what works for you. Just be sure to break them in for a couple weeks before a long run, and never wear your running shoes when you lift weights, because you’ll squash the light fluffy cushion. 16
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Topo Athletic Magnifly 3 ($120) - Zero drop, soft cushion, lightweight, wide toe box
adidas Swift Run Shoes ($85) - Textile knit upper, rubber outsole, sock-like feel
TRAIL RUNNING SHOES
have heavier and higher tread than road running shoes. They have more support for the uneven terrain and side movements, but thinner soles for flexibility. Some trail shoes are versatile enough for both road and trail, but if you mostly trail run, you should go for a trail-specific shoe.
Inov-8 X-Talon G 235 ($170) - 6mm drop, thin (13mm) but durable sole with tough nubs for traction, so you can feel the changes in terrain, lightweight Nike Pegasus Trail 2 ($130) - Bike tire style outsole pattern for traction, lots of cushion for comfort, water resistant material
Nike Free Metcon 3 ($120) - Sole flexibility, breathable mesh, flat wide heel
TRAINING OR CROSSTRAINING SHOES
are usually flatter (with a lower heel drop); they’re better for a range of movements, like jumping and changing direction quickly, and for high-intensity workouts, weight lifting, and strength and agility training. You can run in training shoes, but it’s not recommended to run more than 5K, just because there’s not a lot of shock absorption.
UA Project Rock 2 ($140) - Soft knit upper, 8mm drop
Reebok Nano X ($130) Reimagined classic, low drop, breathable upper, lightweight
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TRAINING
ESSENTIALS
STREET SHOES are actually athletic shoes, so you’re welcome to wear them to the gym and look totally fabulous. But usually you keep your trainers for the gym and your street shoes for the town. We love street shoes because they offer so much more support than sandals or ankle boots.
OUR FAVES NoBull White Spill Trainer ($139) - Lightweight, breathable, flexible, heckin’ beautiful Allbirds Wool Runners ($95) - Wool upper, machine washable, moisture wicking, ethically produced
UA Charged Breathe ($85) - Mesh upper, asymmetrical lacing, flexible forefoot strap
TRAINING IN THE PROPER SHOES will help prevent injury
and improve overall performance, whether it’s running, trail running, or cross training. Make sure to break in your new shoes for a couple weeks before taking on a strenuous workout. In the end, it comes down to listening to your body and figuring out what works for you. 18
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adidas Puremotion ($120) - No sew details, cushioned feel, upper made with recycled materials
Nike Max Air Up NRG ($150) Foam midsole, lightweight, synthetic leather
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TRAINING
STRENGTH
BY NICHELLE LAUS PHOTOGRAPHS BY DAVE LAUS MODEL LIN McMILLAN 20
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T
HIS WORKOUT IS DESIGNED AS A HIGH INTENSITY, high energy, powerful full body workout designed to improve your strength, stamina, coordination, and flexibility.
Incorporate this program into your current workout schedule twice a week and you will see results within the first 2 weeks! All you need is a kettlebell, a jump rope, and a little room to move. Perform each exercise combo for 1 minute. Rest 30 seconds before moving on to the next exercise combo. After completing the circuit, rest 60 seconds, then repeat the circuit over again 2-3 more times. Adjust the work out time according to your fitness level. To add intensity, perform the exercises faster, increase the work time, or decrease the rest time. To lower the intensity, perform the exercises slower, decrease the work time, or increase the rest time.
THE WARM UP 1) Jump Rope (calves, quads, forearms) 2) Shadow Boxing (chest, shoulders, arms) As a warm-up, perform 3 minutes of jump rope and 2 minutes of simple shadow boxing using the Jab-CrossHook combination. Punch with your lead hand in a straight line towards the target, with the lead foot simultaneously stepping forward and the lead shoulder driving the punch. Keep your opposite hand up to protect your face. Once the punch is completed, immediately return the lead hand back to the starting position and punch with your back hand directly at the target. At the same time, propel your rear shoulder forward, turn your hips in the direction you are moving, and pivot your back foot. Then transfer your bodyweight to your front foot and use your lead hand to strike to the side of the target rather than straight on. Repeat this combination on both sides. WINTER 2020 | M&F HERS |
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TRAINING
STRENGTH
THE CIRCUIT
WORK REST REPEAT REST
1 Minute 30 Seconds 2-3 Times 60 Seconds Between Sets
. Kettlebell High Pull/ No Push up Burpee . Goblet Squat/ Front Kick . Single Arm Kettlebell Press/Side Kick . Toes to Kettlebell . Knuckle Mountain Climbers
KETTLEBELL HIGH PULL TO NO PUSH-UP BURPEE
WORKS: Shoulders, Legs, Glutes, Arms, Chest Start with the kettlebell on the floor between your feet. Your feet should be set slightly more than shoulder-width apart. Lower into a squat position and use both hands to pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, and raise the kettlebell
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until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to the ground. Kick your legs straight out behind you and lower your entire body down into a high plank position. Use your arms to quickly push your body back up, and bring your legs back to the starting position. Repeat.
GOBLET SQUAT TO FRONT KICK WORKS: Arms, Quads, Glutes, Hamstrings
Stand up straight, holding the kettlebell belly up (with the handle pointing downwards) in front of your chest with both hands. Keep your elbows close to your body. Squat by driving your heels into the ground while pushing your hips back. Remember to keep your thighs parallel with the ground. Return to the starting position then lift the right knee as high as you can. Snap your leg out with your toes facing up. Imagine striking your target using the ball of your foot (bottom of feet) or instep. Return to starting position and repeat on the other leg. Repeat.
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TRAINING
STRENGTH
KETTLEBELL SHOULDER PRESS/ SIDE KICK
WORKS: Shoulders, Back, Arms, Quads, Glutes, Outer Thighs Grab a kettlebell in your right hand and position it in front of chest with kettlebell against outside of arm (rack position). Stand with feet slightly wider than shoulder’s width apart. Press kettlebell upward until arm is extended overhead. Lower to front of chest. Thrust kick your right leg to side by turning your hip out to the target. Return kicking leg back to the starting position. Repeat.
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KNUCKLE MOUNTAIN CLIMBERS WORKS: Glutes, Legs, Triceps, Shoulders
Start in a traditional plank with your hands in a fist directly under shoulders. Be sure to keep your back flat and your butt down, maintaining a neutral spine. Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow. Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. Return to the starting position. Continue switching legs and begin to pick up the pace until it feels like you’re “running” in place in a plank position.
TOES TO KETTLEBELL WORKS: Glutes, Abs
Lay on the floor with straight legs and straight arms with kettlebell above arm’s length. Grabbing the kettlebell with both hands, pull the legs up and bring the arms up to meet in the middle at the top. Return to starting position and repeat.
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W.O.S.
PROFILE
A
ndrea Shaw was 13 years-old when she saw Lenda Murray for the first time. Andrea’s mom worked out at the same Powerhouse Gym in Detroit where Lenda – at the time the reigning Ms. Olympia – had trained. On the wall there was a life-size mural of Lenda and one day when Andrea was there with her mom she saw it. “She’s beautiful!” Andrea said. “Who is she?” That was her introduction to female bodybuilding.
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It was also Lenda who, together with Alina Popa, persuaded Andrea to switch from physique to women’s bodybuilding twenty years later. Right after Andrea placed 11th at the Toronto Pro in 2019, her pro debut, Lenda and Alina told her she should compete as a female bodybuilder and would do great. “They’re veterans,” Andrea says. “They’ve reached such a high level within the sport that when they tell me things I really take it to heart.” It turned out to be great advice. A month later, Andrea made her debut as a female bodybuilder at the Chicago Pro and placed second behind Aleesha Young. Later that year Andrea placed seventh at the Rising Phoenix and in July won the Omaha Pro – her first pro win. She is now set to compete at the Ms. Olympia in Vegas in December (where she will turn 37) and is being talked about as the future of women’s bodybuilding. “It has all come together wonderfully and I am thrilled to have the opportunity of a lifetime to grace the Olympia stage,” she says. “Women’s bodybuilding is a perfect fit for me and it is an amazing time to be a female bodybuilder!” As a child growing up in Detroit, Andrea did gymnastics and cheerleading (like Lenda), which she says gave her a foundation of upper body strength. But even after seeing that mural of Lenda, Andrea never thought she would be able to develop a body like that herself. “I was attracted to the look,” she says. “But I never thought I could be big enough to compete, and be good, in women’s bodybuilding.”
“There has to be women’s bodybuilding. Now that I’m a female bodybuilder, that’s something I hold sacred.”
When Andrea was in her early twenties and at school majoring in exercise and sports science, she started lifting heavier and found that she put on size easily. “My body composition started to change very quickly,” she says. But she still didn’t realize how much potential she had. “Even though the development started to come, I just never thought I could be that big.” The first time Andrea competed was as a 24 year-old in figure, which seemed more attainable than bodybuilding. But she soon realized she was too big – especially her legs. She did cardio three times a day during her prep, but at 5-foot-5½ and 140 pounds was still one of the biggest competitors onstage. “I felt like, figure’s not going to be the best fit for me if I feel as though I’m starving and I’m still the girl with the big legs!” she says. Then the women’s physique division came along and Andrea gave that a try. She did well at the local level and won a couple of shows, including Lenda Murray’s show in Detroit – the first time she met Lenda in person. But by the time Andrea did her first national-level show, where she placed third, she was already being told she was too dense and muscular even for women’s physique. She stopped lifting as heavy and did more cardio and at Nationals in 2018 took second and turned pro. Andrea still didn’t think she had the mass she needed to be competitive as a female bodybuilder. But she was starting to feel the same way in physique as she had in figure
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W.O.S.
PROFILE
– like she didn’t fit. So when Lenda and Alina talked to her in Toronto, she realized they were right that she needed to give women’s bodybuilding a go. “I knew in my heart it was time to do it,” she says. Going from physique to women’s bodybuilding was a liberating experience for Andrea. “It was like a burden was lifted,” she says. “I was like, if my body wants to grow, now I can let it grow!” She also had to make a mental adjustment when she was onstage. She remembers Margie Martin coming up to her after prejudging at the Rising Phoenix last year and telling her: “Be big! It’s okay!” But after placing so well in her first year in women’s bodybuilding, Andrea says she now feels totally at home. “I’m a female bodybuilder. This is where I fit.” During the offseason this year, Andrea focused on adding size to her arms, back and legs and got up to 209 pounds – the heaviest she has even been. She was a little worried that she wouldn’t be able to get lean enough to get the definition she needed – especially in her legs. She was definitely much bigger in Omaha – she says that before leaving for the show, she weighed 178 compared to 168 at the Rising Phoenix. But she was also in incredible shape. “It showed me I can definitely get lean enough to make an impact onstage,” she says. Now that she has found the division where she clearly belongs, Andrea is passionate when she talks about being a female bodybuilder. “This is a sisterhood that has
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gone through so many different trials and tribulations – like being removed from the Arnold and the Olympia,” she says. “But there’s no figure or women’s physique without women’s bodybuilding. There has to be women’s bodybuilding. Now that I’m a female bodybuilder, that’s something I hold sacred.” Andrea is proud to be a brand ambassador for Wings of Strength, which sponsors and co-promotes bodybuilding shows all over the world, has now brought women’s bodybuilding back to the Olympia for the first time since 2014. “Without Wings of Strength, we would have no platform,” she says. She loves appearing at shows with other female bodybuilders – what she calls a “sisterhood of muscle.” Far from “dying”, women’s bodybuilding is now booming. “We’re rebuilding this thing from the ground up!” she says. Andrea is also passionate about inspiring the next generation of female bodybuilders. “I’m always looking for that next young woman that needs a little encouragement,” she says. “It brings me a lot of joy when I can help them to feel okay with whatever it is they want – if you want more muscle, you can have it!” She remembers meeting one 10 year-old girl at the Wings of Strength booth at Lenda Murray’s show in Norfolk last year. “She was just enamored!” Andrea says – just like she was enamored with Lenda when she was 13.
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TRAINING
STRENGTH MOTIVATE
L
ike most girls, my journey to the gym began with a weight loss goal, but my first taste of exercise began at 18 years old in my living room with step aerobics. Step aerobics gave me the confidence to join a gym and that’s really when I started to love the endorphins of fitness.
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Shortly after I joined a club, I was introduced to one-on-one weight training by an aerobics instructor, who introduced me to a trainer, Darryl Daniels. He told me bodybuilding stories in a way that described the human body as though we have Superhero or a Marvel character potential. I grew up watching reruns of The Hulk and Conan the Barbarian, so naturally, I loved that! Darryl’s experience in the industry includes experience as general manager, membership counselor and program coordinator with corporate health clubs as well as being a certified master personal trainer, and founder and co-owner of various fitness entities throughout Southern California and Arizona, as well as a bodybuilding competitor. When the universe brought us together this became our life’s mission, together, and it hasn’t changed in 20 plus years. When we got together he spoke about building, shaping, and carving out the best body that we could through weight training - and I simply believed him. Looking back, I could have questioned the process, had fear of weight training and went a completely different way, but I’m so grateful that my mind-
they got married. So it makes sense to start this journey together early on. We are also witnessing how important heath and a healthy immune system are. It’s also a lot easier to stick to a healthy eating plan when your significant other is doing it as well, so you’re not fighting pizza and ice cream battles every night. And when you do, it’s together and it’s awesome, no guilt! The bond you create as partners in the gym or going to the gym together is a hard one to break. So for us, we go to the gym together but rarely do we workout together since we are on our own goal based programs and we believe your gym time is sacred and some of the best self love you can give yourself. A great motivator is when we see each other from across the gym working out intensely, it is a great driver to go harder and, let’s be honest, it can be a helluva turn on. We will save this for another article! Remember with good habits also comes bad. When I decided to never drink alcohol again in 2013, so did Darryl. When Darryl committed to a more intense level of training two years ago, so did I. We grow together and make decisions that best support each
set was limitless, fearless and risk-taking. Who you are married to dictates a large portion of how you live your life. Early on, I developed a desire to learn everything I could about building and conditioning my body. It was always important to me to learn the how and the why and to take ownership of my own training, so my trainer was fired and became my partner in life, business, and marriage. Over the years, we’ve had many people ask us if we’re still into that “fitness thing” as though it was a phase or a season. I can say with certainty that if it weren’t for our passion and personal commitment to fitness, it would be a huge stressor in our marriage, life, and health. This is where the couples thing really comes into play. One of the biggest benefits is you get to create a healthy lifestyle together. This lifestyle is also a major thing for couples or “swolemates” to have in common which is important in relationships. Coaching thousands of people over the years, we have experienced so many couples that come to us with the same story of weight gain since
other, our passion for fitness, health and changing lives. Who you are partnered with can dictate a large portion of how you live your life and certainly how healthy. If your fitness is important to you now, this is something you want to take into careful consideration and if it has not been a top priority this is a great way to spice up your relationship. The rub downs after a hard workout are the best, believe me. Lastly, think about the hectic world we live in and the crazy lifestyle most of us lead nowadays. In this sometimes chaotic environment, finding time together can be difficult and a lot of times it gets put on the back burner. Training together is a surefire way to make time for each other that you may not have gotten and have accountability and commitment to your training partner too. That’s a win win. Heather Daniels and Darryl Daniels, IFBB Pro are co-founders of Beyond Bodyz Personal Training and Beyond Bodyz Nutrition based in Phoenix AZ. More info: www.beyondbodyz.net WINTER 2020 | M&F HERS |
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TRAINING
2
STRENGTH
FEET Feet strength is not the most glamorous topic and certainly not something to show off, but it’s essential to your fitness. Strength and flexibility in your feet help avoid injuries like Morton’s neuroma and shin splints. That’s right. Shin splints. I bet you didn’t realize the way you land and push off impacts your shins. Feet exercises look as silly as ankle exercises, but fortunately they can be done at home without complicated equipment.
What to do
Marble pickups, sand walking, golfball or tennis ball roll, and achilles tendon stretching.
By EMILY MILLER
hen you think of opposing muscle groups, you might think they’re enemies, but actually the opposite is true. They need each other and work together to get the job done. Strength imbalances within muscle groups lead to injuries of all sorts. Here are some muscles that probably need your attention.
A
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1
Hammies
Women specifically tend to have a strength imbalance, as much as two to one, quads over hamstrings. The reasons vary, but in the end weaker hamstrings mean your quads are actually more prone to injury. Added bonus: toning your legs is always a great idea.
What to do
Single leg deadlifts, hamstring curls (with resistance), single leg bench hip thrust, and kettlebell swings.
B
3
Gluteus medius and minimus These fun little guys are huge for alignment during squats, as well as positioning and stabilizing the pelvis. Stretching and strengthening these muscles can help with knee pain, chronic back pain, hip arthritis, and even ankle integrity.
What to do
Clam shells, side-lying hip abduction, single leg glute bridges, donkey-kicks, and side planks.
A
B
4
NECK Obviously your neck is key to posture and given that it connects to your spinal cord, we very much want to keep it strong to avoid injuries. Weakness in your neck can cause back injuries and radiate pain down all the way to your hips.
What to do
Chin tuck, prone cobra, doorway stretch, scapular squeeze, and prone rows. A
A
B
5
ANKLES Even though the ankle joint is one of the foremost weight-bearing structures in the body, working out your ankles sounds silly and honestly it looks pretty silly too. But think about it this way: after an ankle injury, as much as 70% of people experience chronic ankle instability. In other words, if you neglect it and injure it one time, that little buddy will make sure you regret it forever. Ankle strength and flexibility help your squats, lunges, and running form.
What to do
Draw the alphabet, standing calf raises, balance on one foot, and toe and heel walks. WINTER 2020 | M&F HERS |
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W.O.S.
PROFILE
BY HANS KLEIN PHOTOGRAPHY BY DUSTIN RAY
How Lacey Pruitt Beat Cancer and Turned Pro in Her Twenties 34
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L
acey Pruitt was just getting started in bodybuilding when she was diagnosed with colon cancer. At 23 years-old, she had just won her first show as a physique competitor, the Louisiana State, and was planning to compete at the national level for the first time. After chemotherapy and surgery to remove part of her colon, she seemed to be cancer free. But ten months later the cancer returned – more aggressively.
“Being in the gym and training helped me so much with my mental health.” For most people, that would have killed off any idea of continuing to compete. But not for Lacey. After more chemotherapy and surgery, she started training again and made plans to get back onstage – this time as a female bodybuilder. “I just wanted to show people it was possible,” she says. At 5-foot-1 and 130 pounds, she won the lightweight class at Nationals in Miami in November 2018 and turned pro – just ten months after becoming cancer-free. Earlier this year, as Lacey planned to make her pro debut, the cancer returned for a third time. But Lacey, still just 27, is determined to beat it again – and to make her pro debut next year. “The thought of getting back onstage gives me the motivation to stay strong throughout all of this,” she says. “It gives me something to hope for.” Lacey grew up in Louisiana and started training seriously when she was 18 years old. As a teenager, she had struggled with depression and working out became a form of therapy for her. “Being in the gym and training helped me so much with my mental health,” she says.
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W.O.S.
PROFILE
A few months after her treatment was over, Lacey was back in the gym. But when the cancer returned 10 months later, it was much worse than before – Stage 3B. She needed another eight rounds of chemotherapy, which lasted five months, and three surgeries. She lost all her hair – and her muscle. “It felt like I lost everything,” she says. It seemed Photos by Will Wittmann
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At the age of 20, Lacey did her first show as a bikini competitor. But backstage she saw a women’s physique competitor – and that changed everything. “I knew that’s what I wanted to look like,” she says. “I loved the condition and muscle that she had. I thought it was amazing that a woman’s body could look that way.” Inspired, Lacey took two years to put on size and won her first show as a physique competitor in 2016. It was around that time that Lacey started experiencing extreme fatigue and bleeding. The doctors initially diagnosed it as internal hemorrhoids. But three months later when she suddenly lost a lot of blood and needed a blood transfusion, they finally gave her a colonoscopy and discovered she had colon cancer. She immediately began a month of chemotherapy and surgery to remove 6 cm of her colon. | M&F HERS | WINTER 2020
Transformation from bikini to bodybuilding
like her bodybuilding career was over. “I thought I was never going to compete again,” she says. In February 2018, Lacey had her last surgery and was finally cancer free. Two months later, she started training
again. “I just wanted to go in there and see what I could do,” she says. “I was just so happy to be there.” She turned out to be stronger than she thought she would be. “It was almost like I never left!” she says. Within a few months, she had got back to the size she had been before the cancer returned and she began to think about competing again.
“Despite all the obstacles that come in my way, I’ll never stop working on that dream.”
Lacey’s coach, Shelby Starnes, persuaded her to do Nationals in Miami – as a female bodybuilder. Although she had always planned to eventually compete in women’s bodybuilding, she thought she still needed more time to develop the size and muscle maturity she needed. But Starnes thought she was ready, and she agreed to give it a go, though she did not expect to win her class. “My goal was just to get top five,” she says.
After turning pro, Lacey took a year off competing in order to add more size. She had planned to make her pro debut in Puerto Rico this year – a show she had always dreamed of doing. But after a check-up in July – 11 weeks out from the show – she found out that the cancer had returned for a third time. She is now undergoing yet more chemotherapy. “It’s tough,” she says. “Some days I feel really good, some days I feel like I can’t get out of bed.” But she still gets to the gym and is staying on plan with food. “It makes me feel like I’m living my normal life,” she says. She also still plans to make her pro debut next year – hopefully in Puerto Rico as she originally planned. “Despite all the obstacles that come in my way, I’ll never stop working on that dream,” she says.
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HEALTH
RECOVERY
BY DARREN MEHLING, BA, CSCS
“HAVING ENOUGH SLEEP CAN LITERALLY SAVE YOUR LIFE.”
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n my 15 years of coaching, the one thing that I see all too often is so many people underestimate the importance of getting enough sleep. Along with diet and exercise, sleep is the third pillar for optimal health and wellness. As disciplined as you may be with your nutrition and as dedicated as you may be with your workouts, it is undeniable that you need put as much effort into getting a good night’s sleep to live your best life.
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Improved Focus & Productivity When you are lacking sleep, you feel like you are in a mental fog and will lack the ability to concentrate and stay on task. When you are rested from a good night’s sleep, your mind will be sharper, you will retain information better, and your ability to get things done will be at your maximum.
Improved immune function Not getting enough sleep can compromise your immune system. Having just lived through a worldwide pandemic, I cannot stress enough that having enough sleep to ensure your immune system is at full power can literally save your life! This becomes even more important for those of you who work the front lines and those of you who are frequent travellers. You are very often in high risk environments and getting more sleep will keep you safer.
decreased inflamation It is well proven that chronic inflammation can ultimately lead to cell and tissue damage and even organ failure. If allowed to continue for a prolonged period, inflammation can lead to diseases such as cancer and asthma. Getting more sleep is one of the simplest, most direct, and most powerful ways to reduce inflammation.
Improved Athletic Performance If you do not get enough sleep, your body will not be able to recover between workouts. If you are still sore and tired when it is time to train again, you will not have enough gas in the tank to take yourself to the next level. When you get enough sleep, you will come to the gym fully rested and recovered, and ready to go after another personal best.
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HEALTH
RECOVERY
increased social interaction & positivity When you are tired, you can become cranky and short tempered with the people around you – co-workers, spouse, and kids. This is not a state you want to be in. Lacking sleep puts you in a mindset in which you will be looking at the negative in everything and everyone. So, you have to do good for yourself and ensure you get adequate sleep so you approach each day with a smile and be someone that others want to be around.
reduced bodyweight Building from the previous point, when you are tired, you will have an increased appetite. Combined with reduced mental resilience, it will be much easier for you to fall victim to eating food you should not and you will eat more of it. Over time, this will no doubt lead to weight gain. By getting more sleep, you will keep your appetite in check, ensure you make the right food choices, and maintain an optimal bodyweight.
decreased risk of depression Lack of sleep affects your psychological state and mental health. This is further amplified in those who have a pre-existing mental health condition such as anxiety, bipolar disorder, or chronic depression. By getting more sleep, you are better able to keep yourself in a positive state of mind and stronger willed to stave off depression.
reduced appetite Sleep deprivation is a 1-2 punch for increasing appetite. When you lack sleep, a hormone called ghrelin that increases your appetite is stimulated; while at the same time, a hormone called leptin that reduces your appetite is suppressed. Getting more sleep will stimulate your body to keep both hormones in check and your appetite where it should be. 40
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WHILE YOU SLEEP, YOUR HEART RESTS.
decreased risk of heart disease & stroke Not giving yourself enough sleep robs your heart of the down time it needs to stay strong and healthy. As a result, sleep deprivation increases cardiac stress and inflammation. When you are at sleep, your heart rate slows down, and your blood pressure reduces. While you sleep, your heart rests. So, the more sleep you can get, the more your heart can restore and recharge, and be more prepared for the day’s stresses.
decreased risk of type 2 diabetes Like the impact on appetite, a lack of sleep impacts hormones related to type 2 diabetes. Less sleep leads to less insulin being produced after eating. Less insulin means more sugar (glucose) in the bloodstream which can increase the risk for developing type 2 diabetes. With adequate sleep, your body will be better able to regulate blood sugar levels and keep cortisol levels at a minimum. The impact of sleep is widely encompassing and profound. If you had any doubts about the importance of sleep, I hope you can now fully appreciate the significance sleep has in achieving and maintaining your optimal health & wellness. WINTER 2020 | M&F HERS |
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TRAINING
KETTLEBELL
BY NICHELLE LAUS PHOTOGRAPHS BY DAVE LAUS MODEL ASHLEY PACHT
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Kettlebellsare apopular pieceof workoutequipment becauseof the uniquebenefit they providerelativeto machines, barbells, anddumbbells.
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achines force you to move in a predetermined path whereas kettlebells allow you to move wherever, however you want; you can swing it, snatch it, explode it off your hips. How it moves is up to you. Ergonomically speaking, dumbbells usually stay close to your center of gravity and have balance on both ends, whereas the kettlebell has an off-center mass (the pearshape, heavier bottom, handle on top). The weight itself can also move in relation to your hand, as opposed to the barbell, where your hands have to move. There are a host of other benefits including having to use smaller muscle groups that are rarely utilized for grip, just to keep the kettlebell stable. We like it because it’s just an awesome change of pace relative to what you’re used to. We’re always reaching for machines and dumbbells first, so it’s time to change things up in the gym, in your routine, and within your body. We’ve created an effective full body kettlebell circuit for you. Circuits are time efficient - you go back-to-back (to-back-to-back) without any rest. This workout is designed to improve conditioning, muscular endurance, muscular strength, and encourage fat loss.
Each exercise should be performed for 12-15 repetitions before moving on to the next exercise. Take no more than 10-30 seconds between exercises, and rest 1-2 minutes between each round. Complete anywhere from 1-3 rounds total depending on skill level and fatigue. WINTER 2020 | M&F HERS |
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TRAINING
KETTLEBELL
THE WARM UP HALOS
WORKS: Shoulders, Forearms, Biceps Begin in a standing position. Hold the kettlebell upside down (the handle should face down and the bottom of the kettlebell faces up) in front of the body, grasping the horns. Begin by circling to one side. Lift and orbit the kettlebell around one side of your head and let the kettlebell drop down behind the neck. Finish the circle by bringing it around the other side of your head back to the starting position. Once you complete one full rotation, reverse direction and keep alternating for the desired amount of repetitions.
KETTLEBELL SWING WORKS: Shoulders
Stand with your feet shoulder-width apart. Place the kettlebell on the floor slightly in front of you and between your feet. Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move.
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BURPEE WITH KETTLEBELL WORKS: Core, Full Body
Bend down placing hands on the ground and the kettlebell in front of you. Jump or step feet back so that you are in a plank position. Step or jump feet back to hands, grab the kettlebell by the horns and press the kettlebell above your head. Go back to the starting position and repeat.
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TRAINING
KETTLEBELL
THE CIRCUIT TWO-HAND MILITARY PRESS
WORKS: Shoulders, Arms, Back Grab two kettlebells and clean them to the “rack” position. Then, press the kettlebells up while leaning forward at the waist so the weights are positioned behind the head. Bring them back down to the shoulders and continue pressing for the desired amount of repetitions.
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KETTLEBELL ROW
WORKS: Back, Arms, Shoulders Grab two kettlebells and hold them in front of your body with your knees slightly bent. Pull the kettlebells towards your stomach, keeping the elbows close to the body and your back straight. Lower the weights, and repeat for the desired amount of repetitions.
DEADLIFT
WORKS: Legs, Glutes, Arms, Back Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as you raise your body up. Repeat for the desired amount of repetitions.
SINGLE-ARM FLOOR PRESS
WORKS: Chest, Arms, Core Lie on the ground with your legs bent at the knees. Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for the desired amount of repetitions, and switch sides.
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TRAINING
KETTLEBELL
KETTLEBELL OVERHEAD TRICEPS EXTENSION WORKS: Abs, Triceps, Shoulders
HAMMER CURL WORKS: Biceps
Take a shoulder width stance and hold a kettlebell in one hand with an overhand neutral grip (palm facing in). Slowly raise the kettlebell up to the top position while keeping tension on your bicep muscle. Slowly lower the kettlebell down to the starting position and repeat for the desired amount of repetitions.
GOBLET SQUAT
WORKS: Quads, Glutes, Hamstrings Hold a kettlebell in front of your chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for the desired amount of repetitions.
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Stand with your feet shoulder width apart, and keep your core tight. Hold the kettlebell in both hands. Lift the kettlebell straight above your head with your elbows tucked in by your ears. Lower the kettlebell behind you, bending at your elbows in a controlled motion. Return to starting position.
SIT UP AND PRESS WORKS: Shoulders, Core
The exercise starts with you lying flat on your back holding the kettlebell in both hands, you then sit up and press the kettlebell overhead. Try to combine the overhead press with the sitting movement. Heels should stay firmly on the floor and legs are kept straight. The 2nd half of the exercise on the way down is when you can really focus on those abs. Keep the abs tight and lower back to the floor slowly.
RUSSIAN TWIST WORKS: Core
Sit with the legs bent and feet flat on the floor, about hip-distance apart. Hold the kettlebell with both hands at the chest, and then lean back to a 45 degree angle. Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body. Repeat for the desired amount of repetitions.
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NUTRITION
EDUCATION
52 TAKE YOUR VITAMINS You Might Be Doing It Wrong 54 MUSCLE BUILDING MEAL PREP Make Sure Your Meals Support Your Goals 58 THE BENEFITS OF PROBIOTICS Currently the Fastest Growing Category in Consumer Health Products 60 ARE YOU GETTING ENOUGH IRON? An Important Mineral in Women’s Health 62 THE BEST OF THE BEST Ms. Health & Fitness 2020
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Whittle your waist with water! Water is a great appetite suppressant; reach for a glass when cravings hit. Boost your metabolism by drinking it ice cold. Your body works harder to warm the water up, burning more calories.
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BY ALICIA SCHOROTH rinking water is much more than hydration. Our circulation, digestion, transportation and absorption of nutrients, and body temperature all rely on water. Want more gains in the gym? Water helps carry oxygen to muscles via blood, aiding in strength and endurance. It helps prevent cramping and lubricates joints. Our joints’ shock-absorbing ability diminishes with long-term dehydration. A productive workout is difficult with joint pain. If you consistently train when dehydrated, your strength and muscle size can decrease. Want a youthful glow? Water helps plump and moisturize your skin by replenishing tissue, helping increase elasticity.
Want greater benefit from healthy eating? Water helps dissolve and transport minerals and nutrients to your cells. Drink one glass of water 30 minutes before a meal and an hour after to allow the body to digest and absorb the nutrients. Finally, water transports waste and any environmental toxins out of our bodies. When we are properly hydrated, our liver breaks waste and toxins down, transporting them to the gallbladder, large intestine and finally the colon. Without water, toxins can build up in the colon and re-enter the bloodstream. We lose water through breathing, sweating, and digestion. Rehydrate by drinking fluids and eating foods that contain water. Don’t wait until you’re thirsty. WINTER 2020 | M&F HERS |
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EDUCATION VITAMINS
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BY EMILY MILLER ou work out, you diet, you hit your macros. You’ve got your protein/carb/fat ratio down to a science. Now it’s time to talk about vitamins. A glamorous topic, I know. But hear me out. Even if you eat veggies and take your vitamins, you might be doing it wrong.
First of all, some vitamins are water soluble and some are fat soluble - in other words, they dissolve in water or fat. Pay attention! This is important.
Vitamins like C are water soluble, which means you will never have too much; you just excrete the extra. However, coffee is a diuretic, so it causes the body to excrete water soluble vitamins. If you drink a lot of coffee, just know that you’ll need to take some extra watersoluble vitamins, like C and calcium.
Some vitamins work together and should be taken at one time, rather than separately throughout the day. Vitamin K and Calcium help your body absorb Vitamin D; that’s your dairy, fish, and leafy greens.
Cooked vegetables are great, but be careful not to over do it; those water-soluble vitamins will break down and you’ll end up with useless vegetables and hot vitamin water. Vitamin C helps your body absorb Vitamin E and Iron; that’s broccoli, avocado, and spinach.
Fat soluble vitamins, on the other hand, are pretty interesting. A, D, E, and K are all stored in fatty tissues and they don’t break down in cooking. They’re easier for the body to absorb when they’re eaten with fats like olive oil or nuts. Tomatoes and their diseasefighting antioxidants work better when eaten with olive oil.
Some vitamins and minerals compete with each other, so they’re better taken at separate times throughout the day. For example, Zinc and calcium both compete with Iron, so go ahead and eat your meat and dairy separate from your spinach.
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NUTRITION
MEAL PREP
If you’re looking to add some muscle mass, make sure your meals support that goal BY ASHLEIGH ATKINSON, MHK
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ne of the key components to adding muscle mass is your nutritional plan. No matter how solid your training plan is, if your meals don’t support muscle recovery and growth, your hard work won’t yield the results you’re looking for. In order to build muscle, you need to make sure you’re eating in a calorie surplus. The additional calories are necessary to fuel the rebuilding of muscle tissue following hard resistance workouts. The saying “You need to eat to grow” will be your mantra during this phase your physique changes. Prepping your meals in advance will ensure that you have what you need, ready to go. This will remove the temptation to rely on processed foods, or miss meals. As you prep your meals, making sure that the following four components are included will push you closer to your goal of new muscle mass.
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1 Protein is well-known as the building block for the body’s cells, including muscle. Considering protein as the base of your meals will ensure you’re fuelling your body with this macronutrient steadily throughout the day. Protein powders are a great tool for convenience, but be sure to rely predominantly on whole food sources for the micronutrients. With so many options available, it’s easy to include a variety across your meals, both animal and non-animal sources.
2 Carbohydrates are the primary energy source for your body – don’t shy away from them now! With the goal of building muscle, you’ll need plenty of energy for your training sessions. Carbs are predominantly stored in the body as glucose, which is easily accessed by the body during workouts. A key here is to focus on the most optimal sources, such as rice, oats, potatoes, legumes, and whole grain products.
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NUTRITION
MEAL PREP
3 Fat sources often get overlooked in meal plans, but are critical to your progress. Not only are fats a great source of energy, they also help to maintain healthy hormone levels, keep inflammation in check, and aid in nutrient absorption. Stick to heart-healthy sources such as nuts, seeds, avocados, fatty fish, and olive oil.
4 Top off your meals with a variety of micronutrients throughout your day. Micronutrients are the best source of vitamins and minerals for health. Vegetables and fruit will supply your body with the fiber it needs for optimal digestion, which is vital. If the digestive system isn’t functioning at its best, all the nutrients you’re eating won’t be absorbed and put to use optimally. So, don’t forget your greens (and reds, oranges, and yellows)! Across all four of these steps, it’s important to include a variety of food sources. Not only will this keep your meals more interesting and enjoyable, it serves health benefits too. Including a wide array of foods will provide a comprehensive list of vitamins, minerals, and amino acids. These factors are critical for overall health, and a healthy body will always respond best.
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tart each day with water to rehydrate after sleeping all night. When training in the morning, eating a smaller meal that sits well but still gives ample energy for the workout is important. Go for a meal that is easy to make so it has time to start digesting before the workout starts. Carbs should be focused around training: preworkout for energy, and post-workout for recovery. A little bit of healthy fat in the pre-workout meal can provide sustained energy. The post-workout meal is primarily protein and simple carbs for quick digestion. Then, other meals throughout the day can have more fat in them.
Don’t be afraid to eat close to bedtime, just make sure what you’re eating is supportive of your goal. Greek yogurt can taste like dessert with a little protein powder mixed in – a great way to deal with any late-night sweet cravings you might have, without a huge calorie hit. On rest days, carb intake can be decreased as the energy output isn’t the same. Not only does this give the digestive system a break, it can help control body weight while still fuelling workouts for progress.
. Whey isolate protein in water . Instant oats . Blueberries . Almond butter
. Chicken breast . White rice . Diced bell pepper
. Ground turkey . Salad with lots of vegetables . Piece of fruit . Olive oil and balsamic vinegar
. Red meat . White or red potatoes . Cooked vegetables
. Non-fat Greek yogurt . Raw walnuts or cashews *If the tartness of Greek yogurt isn’t for you, try adding a small amount of your favorite protein powder for flavor.
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NUTRITION
EDUCATION PROBIOTICS
BY BHARAT OZA AND KEN SYLVAN
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robiotics are currently the fastest growing category in consumer health products. The global probiotics market is estimated to generate around USD 65.87 billion by the end of 2024. We suspect this number will be way higher with the spread Covid-19. Our gut (which includes the entire tract from the mouth to the anus) has more microbes, than there are cells in your body! Of these live microbes, probiotics are the ones, which when administered in adequate amounts, can benefit the health of the host. The standard American diet of excessive starches, our stressful lifestyles, exposure to toxins from the environment and from processed food, disrupted sleep, use of antibiotics and other medications, negatively disrupt the balance of bacteria in our gut.
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Studies have shown probiotics can help improve insulin sensitivity, reduce inflammation and thus increase protective biomarkers.
Note, we said balance of bacteria because most people think the more probiotics they take, the better. Or that all probiotics are the same. There are different strains of bacteria that are considered probiotics. Each one serves a different function. For example, the popular Lactobacillus Acidophilus helps the small intestine digest food, whereas Lactobacillus Casei impedes the growth of harmful bacteria and helps keep the digestive system alkaline. So you could over-supplement with a particular strain and throw the system out of balance. The most commonly known benefit is that they help strengthen your immune system by increasing IgA and Natural Killer cells that help fight pathogens. Probiotics can not only help reduce common colds, but can also help fight yeast and bladder infections and protect you from food poisoning. The immune system can also over-react to certain foods, dust or pollen and cause unwanted reactions like allergies and hives. The right balance of bacteria can help regulate the immune response. In fact, specific strains of probiotics can also help reduce auto-immune reactions such as rheumatoid arthritis, IBS and Colitis especially when combined with the right nutrition and lifestyle protocols. Bacteria like the Lactobacillus Acidophilus we mentioned earlier help digest food and absorb nutrients better. As a result, not only do you maximize benefits of the food you are eating, you also reduce symptoms like bloating and gassiness after meals. A common issue we see in our practice is lack of proper bowel movements – chronic diarrhea or constipation. Introducing the right probiotic can help eliminate these issues within days! Studies have shown probiotics can help improve insulin sensitivity, reduce inflammation and thus increase protective biomarkers. Finally, specific strains of bacteria can also help with mental health challenges such as depression, anxiety by improving balance of neurotransmitters and repairing the protective epithelial cells in the intestines. Symptoms of leaky gut can be greatly reduces with these strains. An important note here is that your daily nutrition and lifestyle greatly impact the internal environment you provide for these probiotics to thrive in. From our experience, if the environment doesn’t support balance of healthy bacteria, the benefits can be limited. We have included our recommendations according to common health challenges, but we suggest working with a qualified practitioner to assess your situation and pick the best one for you.
Diarrhea . Metagenics Ultra Flora Spectrum OR . Genestra HMF Travel Constipation . Metagenics Ultra Flora Balance After Antibiotics . Genestra HMF Antibiotic Care Leaky Gut / Mood Challenges . Genestra HMF Neuro powder Yeast Infections . NFH Flora SAP or . New Roots Femina Flora WINTER 2020 | M&F HERS |
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HEALTH
RECOVERY
Some ‘modifiable’ risk factors associated with iron deficiency:
ONE
Diets (e.g. vegetarian or vegan) with lower iron intake
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Endurance and high impact athletics (e.g. marathon running)
DR. KIMBERLEY JACKSON, RN, PHD ron is not just what we’re lifting at the gym - but is a mineral that plays an important role in women’s health. With its involvement in red blood cell production and oxygen transport throughout the body, iron plays a hefty role in our overall health. Iron is easily found in a balanced diet, yet approximately 2-5% of women suffer from iron deficiency anemia – which can lead to reductions in immunity, impairments in metabolism, decreased exercise and work performance, and poorer
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pregnancy and birth outcomes. In North America, iron deficiency is most often associated with insufficient intake of dietary iron, consuming sources of iron with poor bioavailability, and/or diet-related inhibition of iron absorption. If you are iron deficient, you may experience signs such as brittle nails, pale skin, or a sore mouth/tongue; or the most common symptom: fatigue (feeling tired all the time). To be sure if you are getting adequate iron intake, speak to your health care provider about getting a blood test
THREE
Repeated blood donations
called a complete blood count (CBC), and consider eating iron-fortified and more iron-rich foods such as lean red meat, eggs, dried beans/fruits, and dark leafy vegetables. In some cases, a high-quality iron supplement might be required. Lastly, since vitamin C assists with iron absorption, consume iron-rich foods along with foods high in vitamin C for the best iron-boosting outcomes.
MS. H&F
2020
2020
Ms. Health & Fitness Winners Show Their Strength BY ANNE-MARIE PRITCHETT PHOTOGRAPHY BY DAVE LAUS 62
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he annual Ms. Health & Fitness competition offers enthusiastic and dedicated active lifestyle models from across the globe the opportunity of being featured on the cover of Muscle & Fitness HERS magazine as well as winning a $20,000 cash prize. The competition also contributes a donation to Jared Allen’s Homes for Wounded Warriors, a non-profit organization that builds and remodels handicap accessible, mortgage-free homes for our U.S. military veterans. The winner of the Ms. Health & Fitness competition is chosen by members of the public who cast their votes online over a 9-week period. The 2020 top spot goes to Kesia Newbrough who stepped out of her comfort zone when realizing that you can only win if you try. She hopes to start a non-profit to also help veterans who face economic hardship by connecting them with transitional jobs and employment training. Here we feature Kesia along with seven other bold beauties who pursued their goal of placing in the competition and never gave up. WINTER 2020 | M&F HERS |
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earning that I had won was like a tidal wave of hopes and dreams coming true with one phone call. I am humbled and grateful for the tremendous support and confidence people had in me.” Before winning the Ms. Health & Fitness competition, Kesia Newbrough thought her life had become preset. But a strong will inside inspired her to step out of her comfort zone and invest in herself, completely. The journey afforded her the opportunity to meet and interact with people from her own community and from all over the world. “I’ve been exposed to a number of new viewpoints and approaches to fitness.” Kesia’s positive outlook on health, wellness, and life in general is infectious. At 55 years old, she continues a healthy lifestyle of staying strong through a nutritious diet and exercise. “I would like to encourage others to view being fit as a way to live a healthier and more positive life.” If she could give her younger self one piece of advice, it would be “not to wait to try something because you’re afraid of failure. Any attempt is a step forward. Be confident. Move forward. Live the best you.” Kesia was intrigued that each year the Ms. Health & Fitness competition donates thousands of dollars to Jared Allen’s Homes for Wounded Warriors as she is not new to charitable endeavors for veterans. “It is a dream of mine to start a nonprofit to help those veterans who face economic hardship and/or fall through the cracks of the existing educational programs. The agency would connect veterans facing unemployment or underemployment with transitional jobs and employment training.” This strong, hot mama’s fitness journey was inspired by Jackie Joyner-Kersee, who proved that age was just a number. Jackie’s athleticism at an older age encouraged Kesia to believe in herself at
“It is a dream of mine to start a nonprofit to help those veterans who face economic hardship and/or fall through the cracks of the existing educational programs. The agency would connect veterans facing unemployment or underemployment with transitional jobs and employment training.” - Kesia Newbrough, First Place, Ms. Health & Fitness 2020 any age and to keep going no matter what. Today, her trainer, Nick Haught believes the same and has worked with her to build muscle and to be stronger than she has ever been. Kesia wants you to know that fitness is not always easy. “It’s giving up doughnuts on Sunday mornings, not eating out much, waking up early to work out before work. It takes a small handful of conscious choices, a little education, self-discipline, and patience.” And believe her the payoffs far outweigh the alternative. “The biggest reward that I’ve received throughout this whole competition is the strength and courage to believe in myself again. I was delighted with the tremendous support and genuine kindness of people.” “I absolutely believe in the power of positive thinking and am grateful to have met so many strong, beautiful, like-minded women in the past few months that live this philosophy — the icing on the cake.” I @kesia-newbrough WINTER 2020 | M&F HERS |
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irst runner up, Rebecca Lind, exudes a positive vibe — body, mind, and soul. “Take the best and forget the rest. This is something my grandmother shared with me one day and it really stuck. You can change your mind; you can do whatever you dream of doing but act on it. If you cannot figure something out, follow your intuition, it is your guide.” Rebecca has been married to her soulmate for 14 years and is a mother of two beautiful children. She has been fully committed to her fitness lifestyle since she was 18 and along with owning a business, she and her husband, Darryl, have an acro yoga studio in Vero Beach, Fl. This young-at-heart spiritual warrior faces any challenges that come her way head-on. “When you make up your mind to do something, it does not need to be hard, and complaining about it only makes it jumbled in your mind. I have chosen to make the sacrifices that I have in life along the way, but they were just choices for a better life or lifestyle.” During the competitive years, Rebecca’s most significant mentor was Maggie D, who helped her dial-in naturally for her body type every time. Today, she credits Erin Lanahan Kolenda for being her sounding board and amazing mentor and life coach.
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Outside of her fitness journey, Rebecca has a passion for parrots (they bring her back to her natural state of peace) and with the help of the MH&F experience, she was able to bring awareness to Florida Parrot Rescue MARS. “Parrots are a lot of fun as pets, but they live for an exceptionally long time and require care for many years. These are some of the reasons these animals end up at rescues.” After the competition, she was able to donate funds to this organization which made her and Darryl’s hearts full. As mentioned, Rebecca and Darryl own Vero Beach Acro and have an acro at-home series that can be accessed online. “As we get older, more responsibility, more life happens. We tend to stop playing and we take life so seriously. Acro yoga allows you to be curious, have fun, laugh, and just be silly. And it’s not just for couples, it is so much fun to play with your friends, and kids love it too!” Some words of advice, “Stay curious as always, but remember, time is short, and your impact and legacy is what you’re leaving behind. Make it a good one. Be kind but set boundaries. Also, start doing handstands earlier… you might get them one day!” I @rebeccalindfitness | M&F HERS | WINTER 2020
“Stay curious as always, but remember, time is short, and your impact and legacy is what you’re leaving behind. Make it a good one. Be kind but set boundaries.” - Rebecca Lind, Ms. Health & Fitness 2020 Finalist
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MS. H&F
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2020
ennifer Summerfield’s story is one of strength and resilience. At age 20, a car accident put her in a coma for several weeks and she suffered numerous extensive broken bones. Doctors said she may never wake and if she did, she may never be able to walk, talk, or have a normal life again. “I had to reteach myself everything with lots of therapy! I was terrified of what my now uncertain future would be. But, with my strong mother by my side, we decided to fight and defy the odds. I was young and resilient, so I fought to get myself strong; I did not feel sorry for myself. I had setbacks, many of them, but I never gave up. It certainly wasn’t easy, but I did achieve my recovery goals and even surpassed my expectations. Fitness has saved my life and added quality to it! I am motivated to share my story with others so they can see that fitness is healing, not just in the physical sense but mentally too. It has the potential to improve your self-esteem, your sense of purpose, your social connections — it’s the key to wellness.” Jennifer’s inner and outer beauty is an inspiration to her kids, friends, clients, and everyone she encounters.
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Today, fitness is Jennifer’s career because she knows firsthand how good habits can change a person’s life. “I recognized that I had been so fortunate by having regained my health and that I want to pass on that gift of hope and health by becoming a trainer.” But Jennifer couldn’t have gotten to where she is today without her positive influences along the way. She is grateful for several significant influences, support systems, and mentors throughout her fitness journey (you know who you are), but specifically Steven Mati at Combine Fitness, her amazing mentor and friend Stephanie Worsfold, Aaron Brady, Motivati Athletic, Spartan in London, and Tan On The Run, London Ontario. Her future goals include offering virtual coaching and online classes as she sees this platform is the wave of the future. Jennifer was overwhelmed by the support from both her Dorchester community and the larger online world during the MH&F experience. “I got the kindest and most lovely messages from friends and followers.” She saw the value in the competition and enjoyed getting to know some of her fellow competitors truly seeing how women can support other women. She’d like to thank her loving husband and two kids, and everyone who stood by her side, sent encouraging messages, and voted. I @absolutelfitness | M&F HERS | WINTER 2020
“I am motivated to share my story with others so they can see that fitness is healing, not just in the physical sense but mentally too. It has the potential to improve your self-esteem, your sense of purpose, your social connections — it’s the key to wellness.” - Jennifer Summerfield, Ms. Health & Fitness 2020 Finalist
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MS. H&F
2020
PHOTOGRAPHY BY SUZANNE DEATON
B
ritta Maggard is a small-town girl from Kentucky with a passion for CrossFit, powerlifting, and now particularly, Strongwoman. Her commitment to fitness began in college and has continued on throughout her adult life. She owes a lot of her success to her friend and mentor, Paul Hughes. This warrior princess is motivated by her 7-year old son and the 6th graders she
has been teaching for eight years. “Working with children for me is about building their character and molding them into confident young women and men — opening their eyes to what this world has to offer.” When Britta learned that the competition’s charity was Jared Allen’s Home for the Wounded Warriors, she thought it must be fate that she enter. “I know firsthand the importance of all our military whether active, retired, or wounded during their service.” Having a brother in the U.S. Army, Britta thought “I must enter and give it my all for both myself and those who gave life and limb for me.” Britta would like to thank her mom who has supported her in everything she has ever attempted including this contest. “She’s helped me understand how to be a better daughter, sister, mother, and friend.” I britta_maggard
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PHOTOGRAPHY BY HOLLI Z. AUSTIN
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ew mom, scholar, vegan, athlete … this is Givona, a strong, compassionate woman who has dedicated her life to helping others through philanthropy and fitness. “I have a research doctorate with a specialty in child language development/autism, and recently myself and several other researchers from Loma Linda University donated our time and money to conduct a study on Melodic Based Communication Therapy
(M.B.C.T.) for nonverbal/minimally verbal autism. Our findings were accepted for publication and are in the process of peer review. I hope to continue helping minimally verbal children with autism find their voices in the future. This is the mission of my company, MeloComm Speech and Language Therapy. We make apps to help those who struggle to speak communicate better.” Along with this calling, Givona has been asked to teach online fitness classes and is looking forward to resuming teaching in-person Barre classes in the future. She’d like to recognize “Trainer Bob” as a significant mentor who offered coaching in both fitness and life. “He told me there was hope and that the future was bright.” And sure enough, it is. Givona would also like to thank her friends and family for their love and support, along with strangers who took the time to support her on a daily basis through the competition. Special thanks to: Tanya Becker/Physique57 on Demand, Kenneth Moore/Dental Care of Sapulpa, EdTheory, @TashyFitness, Baby Sign Sessions, Yeckley Speech Pathology, ROXY B FIT LLC, Sculpted by C Fitness, Vfit, Neal Edwards DDS Inc., MeloComm Speech and Language Therapy, Excellence by Design, Just Muv Wellness Consulting, SpeechScience Podcast, Commando Fitness Collective, Sonja R. Price Herbert/ Black Girl Pilates™️, Arthur J. Cringle, EA Tax Advisor, Austin Grady/ Savvy Elderhood, Paula Walcott-Quintin/ Linden Fund USA, Catherine Sandiford/Better Life Options, MilanChantel, Margaret Evanow LPCC, Clinical Counseling Services, Be Kekoa, HYVE LIFE, JP Raineri/Valley News I @miracle909 I melospeech.com
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MS. H&F
2020
PHOTOGRAPHY BY ERNESTO RIBEIRO
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inona Chen’s health and fitness journey all began when her mother taught her to read ingredient labels and learn about nutrition at a young age, as her dad encouraged her to live an active lifestyle. “I was shy, introverted, and simply not an athlete. I had no sporting talent, with a noteworthy lack of hand-eye coordination. I preferred the arts,” she explained. That all changed when she
Photo by Scarlett Kettwich
realized what her body was capable of. Today, Winona lives an epic life of achieving her fitness goals with wins at multisport, running, and cycling races while motivating others to live their best lives and follow their dreams. This golden goddess lives the aloha spirit in KailuaKona, Hawai’i, and is a Certified Personal Trainer, model, and foodie with a recipe blog. Winona would like to express her gratitude for the inspiration and support from her community and beyond during this competition. “Their positivity and kindness has given me the motivation to continue working on growing my platform to share the benefits of health and fitness. Their commitment and dedication during the competition was profound.” Currently, Winona is expanding her online fitness programs and aims to continue to offer free resources so money isn’t an obstacle for those that can’t afford a trainer. I @winona8088 I winonachen.com
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PHOTOGRAPHY BY PETER PARKER
atoya Anderson is a fierce, black female who took this fitness journey to “represent all the melanated women who deserve to be seen. [Through the connection, unity, and support], we built a community and proved that hard work and consistency will always lead to progress and success.” Her community (tribe) was able to see the face of someone that reflected a part of their identity and experience.
Travel has been a rewarding outlet that has helped shape Latoya into a more insightful, open-minded, curious, and adventurous woman. Along with taking care of her own body, mind, and soul, Latoya volunteers her time to mentor youth in her community by facilitating various empowerment workshops and programs. She is pictured wearing a piece from her own brand, nUde Swim. “I created nUde Swim to exhibit the raw, untethered beauty of a woman, and to encourage women to be confident. I wanted to promote body positivity and encourage women to be bold and love their bodies no matter the size, shape, or experience endured.” Latoya would like to thank Lita Lewis for her fitness mentorship and her community (tribe) for their love, support, and consistency. “You have proven that there is power in community and unity.” I @toya.alicia I I @nude.swim
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MS. H&F
2020
PHOTOGRAPHY BY DIANA MARIE KUEHL
“Y
ou have one life, go live it. If you fail, try again! Be persistent.” This is the one piece of advice Cecelia Thalberg would like to share with kids and adults of all ages who are out there struggling to make something happen. The Canadianborn blonde bombshell lost over 100 lbs. and is determined to help others find fitness and health success. A business owner of two gyms
and mother of two boys, Cecelia gives credit to her husband, Wade, who helped her accomplish what she has over the last 20 years. They plan to expand their business into her hometown in Newfoundland where the closest gym is 1.5 hours away. “I need people to have access to a facility, so they don’t have any excuses. Then, they will have me for guidance and support. Nothing makes me feel better than seeing someone succeed. It’s the ultimate goal.” Cecelia’s brightest guiding light through the competition and throughout her life has been her mom, Cecelia’s greatest inspiration. “She is my reason for working so hard to win this cover. Win or lose, I know she is proud that I have accomplished so much.” I @celie74
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TRAINING
BARBELL
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KNOW WE’RE ALL SICK OF HEARING ABOUT THE CORONA VIRUS, home workouts, gyms opening, gyms closing, and then gym opening again - but if the last 8 months have taught us anything, it would be to never take for granted having a barbell in our hands again. Be grateful for every moment you have together because that little bar is like GOLD. Now, if you’re lucky enough to have manufactured a little home gym for yourself, a barbell is a great place to start because it’s SO versatile. Or, if you have access to a gym, then find yourself a lifting platform, lift your little heart out, and hang onto that bar for dear life before the gym-bouncers come and tell you your 60-minutes are up!
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Here are 7 barbell exercises you can either: Perform in sequence, creating a circuit, or you can incorporate these exercises individually as part of your current weight-training routine.
1
FRONT SQUAT
WORKS: Quads, Hamstrings, Glutes
This is a useful exercise that puts most of the pressure on the quads AND takes pressure off the spine compared to a normal squat (because the weight is in front of you versus resting on your back). HOW: Stand with the bar in front of you, with feet a bit wider than hip-distance apart and toes pointed out slightly. Step up to the rack and rest the bar on your upper chest. Your hands should be under the bar, elbows facing forward, about shoulder width apart. The bar should be close to your neck, but not touching it. Unrack the bar and step back away from the rack. Begin to lower the body into a deep squat with your hips descending down between your knees. Keep your head and chest up with eyes level. Breathe out as you reverse the squat in a slow, controlled manner. Bring your hips, knees, and chest up simultaneously.
2
BENTOVER ROW (UNDERHAND GRIP)
WORKS: Back, Core, Legs, Biceps While this exercise might target the back, you get to smash your core, legs, and biceps as collateral damage, especially with the underhand grip. HOW: Start by standing with your feet about hip width apart, and your mid-foot under the bar. Bend over and grab the bar with palms facing up, hands about shoulder-width apart. Lift your chest and keep a neutral spine. Look about 6’ in front of you, and down. Pull the bar to your belly button, squeeze your shoulder blades together, pause for a second, and return the bar to the floor.
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LUNGES
WORKS: Quads, Hamstrings, Glutes
Similar to the step-ups, this is a heavy-hitting compound movement for your lower body, as it requires balance, stability, and strength in order to step forward and push yourself back. HOW: Stand tall and hold a barbell across your upper back/traps. Inhale, and take a large step forward with one leg, lowering your rear knee towards the floor and trying to make a 90 degree angle between your knee, your hip, and your ankle. Breathe out as you push off your mid-foot, back to the starting position. Repeat all reps on one side, or alternate sides. WINTER 2020 | M&F HERS |
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TRAINING
4
BARBELL
BACK SQUAT WORKS: Quads
The king of all quad movements, this is definitely where you should start your workouts for strength gains, OR, go lighter, and pump up the reps to get a really nice lactic acid burn at the end of your workout. HOW: Stand with your feet about shoulderwidth apart, toes slightly pointed out. Stand tall and hold a barbell across your upper back/traps, using an overhand grip with your elbows tucked as close to your ribs (underneath you) as possible. Inhale at the top, and exhale as you descend into a deep squat (hips below knees, if you can); do this by pushing your hips back, and bending your knees while keeping your eyes level and chest up. Pause at the bottom, then drive your chest and hips up until you’re back at the starting position.
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LEG LIFTS
WORKS: Abs, Core
The only thing better than a regular lying leg raise, is a leg lift while contracting your abs, chest, and arms at the same time. HOW: Lie on the floor, legs extending straight in front of you, and either have someone hand you the weight, or reach for it behind you. Press it straight in front of you (like a bench press) with your hands about shoulder-width apart. Once you set it and forget it, slowly contract your abs, raise your legs, and stop when your hips just start to come off the floor. Pause for a second, and breathe out as your lower your legs back to the starting position.
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STEP-UPS
WORKS: Quads, Hamstrings, Glutes Step ups use your quads, glutes, and hamstrings making sure that your ENTIRE lower body is working with each rep, not just each muscle group in isolation. HOW: Stand straight up with a barbell balanced on your traps, behind your neck. Make sure your core is tight, as you place your right foot onto the bench/step/ box, and push up through your heel. Follow it with your left foot, while extending your hips so you’re standing straight up. Step back down with your left foot, then right, making sure to keep your chest and head up to stay balanced. You can repeat all the reps on one side, or alternate sides.
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MILITARY PRESS WORKS: Shoulders
This is an awesome shoulder exercise that also uses the power of your lower body to help drive/ force the weight up, which in turn, allows you to go heavier. HOW: Start with the barbell set up in the rack, right about where your collarbone is. Grab the bar with your hands just outside of shoulders, palms facing forwards. Your feet should be narrow under your hips, or just inside - like a soldier, hence why it’s called a military press. Once you’ve unracked the bar and stepped back, bend your knees slightly, contract your core, squeeze your glutes and drive up with your legs to stand and take the bar off the rack support. Press up while breathing out, push your head “through the window” in between your hands, and then lower down in a controlled fashion. Try to keep your core tight, don’t lean back, and elbows pointing forwards.
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TRAINING
STRENGTH TRANSFORM
ATHLETE SPOTLIGHT TANYA BURKE’S POSTPARTUM TRANSFORMATION WRITTEN BY NICHELLE LAUS PHOTOGRAPHS BY DAVE LAUS MODEL TANYA BURKE
T
anya Burke is a mother of three boys (11, 9 and 1). Following the birth of her first two sons, Tanya embarked on her fitness journey with the goal of losing the baby weight. After she reached her initial weight loss goal she knew that in order to stay motivated she had to keep setting new goals for herself. Fast forward 7 years and Tanya found out she was pregnant with her third son. She was determined to keep as much of her “pre-pregnancy” strength and conditioning as possible. As a way to do so, she committed to a photo shoot 1 year postpartum. Post pregnancy she again dedicated herself to her nutrition and fitness plan but this time the goals were a little different; keeping up with the boys as they grew and becoming a strong female role model in their lives became very important.
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TANYA’S PLYO BOX WORKOUT SETS: 3-4 REPS: 10-12
ALTHOUGH BOX JUMPS ARE A GREAT exercise to improve power, explosiveness, and coordination, they are not the only exercise that you can do on a box. Plyo jump boxes are a simple piece of equipment that are extremely versatile and are one of the best tools to build strength and improve your functional fitness level. They can be used for a full range of upper and lower body strengthening exercises, as well as for cardio. Here are 6 exercises that you can perform as a circuit or each exercise on its own. All you need is a pair of dumbbells and a plyo box. If you don’t have a plyo box available, you can use a bench, chair, or step. Perform 10 to 12 repetitions of each exercise. If performing as a circuit, repeat the entire routine three or four times. If performing each exercise on its own, do three to four sets.
“IT’S IMPORTANT TO ALWAYS SET NEW GOALS FOR YOURSELF AND STRIVE FOR MORE.”
DUMBBELL SPLIT SQUATS
WORKS: Hamstrings, Glutes, and Quads Stand about 2 feet away from the box, facing away. Hold a pair of dumbbells in your hands. Lift the left foot and rest toes on top of the box, keeping hips square and left knee pointing down. Bend the right knee to lower into a lunge, keeping weight centered between feet and without letting the right knee move too far forward past right toes. Press into the middle of the right foot to stand, squeezing the right glute. Complete all reps on one side, then switch sides and repeat.
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TRAINING
TRANSFORM STRENGTH
SEATED AB CRUNCH WORKS: Abs and Core
Sit down on the flat bench with your legs stretched out in front. Lean back slightly and lift your feet off the floor. Using your abs, pull your knees up towards your chest. Ensure you also move your shoulders down toward your knees at the same time, without bending your back. Return to your starting position and repeat.
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BOX JUMP
WORKS: Core, Glutes, Quads, Hamstrings, and Calves Stand just in front of a box with feet shoulder-width apart. Swing arms and hinge hips back with a tall chest, flat back, and engaged core. Swing arms forward, using momentum to jump up and slightly forward, landing softly with both feet completely on the box. Stand up, locking out the knees and extending hips. Carefully step back down to the ground and repeat.
SEATED DUMBBELL PRESS WORKS: Shoulders
Hold a dumbbell in each hand and sit on the plyo box. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Push the dumbbells up directly over your head, and then lower the dumbbells back to ear level and repeat.
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TRAINING
STRENGTH TRANSFORM
BOX DIPS
WORKS: Triceps and Shoulders Sit on the edge of the box with your hands either next to your hips or slightly under the hips, fingers facing forward. Walk feet out until legs are slightly bent, balance on heels, and straighten arms to lift hips off the box to start. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the box. Push back up but don’t lock your elbows and repeat.
STEP-UPS
WORKS: Thighs, Hips, Glutes, and Core Stand facing a box with feet together, toes about 6 inches away. Hold a pair of dumbbells in your hands. Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the box. Bend your right knee and step down with the left foot. Complete all reps on one side, then switch sides and repeat.
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TRAINING
MEDBALL
6 Medball Conditioning Exercises That Tone Your Whole Body BY NICHELLE LAUS PHOTOGRAPHS BY DAVE LAUS MODEL LEXA BESSETTE
A
medicine ball is a weighted ball roughly about 14 inches in diameter. Medicine balls come in a variety of weights from 2lbs. to 30lbs. and are available in hard plastic, dense rubber or synthetic leather material. Medicine balls can add a great variety to your current workout. They were first invented almost 2,000 years ago as a patient recovery aid, and have since become an inexpensive, extremely functional and effective way to improve your overall athletic performance, and your muscular power. They also improve coordination, balance, and flexibility. You will need a timer, and a medicine ball for this conditioning workout. This 4 week circuit style workout will keep you on your toes, and your heart rate going! It consists of 6 exercises which target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the weeks progress, the circuit gets more challenging. Record your results, so you can properly keep track of your progress. 86
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THE WORKOUT WEEKS ONE AND TWO Circuit
Work/Rest 45 secs/30 secs
Rest Repeat
90 secs 2 more times
WEEK THREE Circuit
Work/Rest 60 secs/30 secs
Rest Repeat
60 secs 2 more times
WEEK FOUR Circuit
Work/Rest 45 secs/15 secs
Rest Repeat
60 secs 3 more times
EXERCISES . Ball Squat . Ball Lunge . Ball Slams . Lateral Jump Over Ball to Squat . Ball Toe Taps . Ball Push-ups
BALL LUNGE
BALL SQUATS
Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands. Lunge forward by taking a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot. Return to starting position and repeat on the other side. Repeat and complete as many as you can in the recommended amount of work time.
Stand with your knees slightly bent and hold a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position. Repeat and complete as many as you can in the recommended amount of work time.
WORKS: Lower body, Glutes, Abs
WORKS: Glutes, Quads, Shoulders
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TRAINING
MEDBALL
BALL SLAMS
WORKS: Core, Shoulder, Back Stand with your knees slightly bent and hold a medicine ball overhead, with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Retrieve the ball and repeat for as many as you can in the recommended amount of work time.
LATERAL JUMP OVER BALL TO SQUAT WORKS: Full Body Cardio
Place the ball on the floor as a marker. Stand on one side of the ball and jump over it laterally. Once you land on the other side, perform a full squat. Jump back over to the other side and repeat on both sides for as many as you can in the recommended amount of work time.
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BALL PUSH-UPS
WORKS: Core, Chest, Shoulder Position yourself in a push-up position placing one hand on top of the medicine ball and the other hand on floor slightly wider than shoulder width away. The arm that has the hand on the ball should be slightly bent. Perform a push-up by lowering your body down. As you straighten up, rapidly roll the ball under your body to the other hand, then perform another pushup again. Repeat this sequence for as many as you can in the recommended amount of time.
BALL TOE TAPS
WORKS: Full Body Cardio Place the ball in front of your feet. Then lightly rest one foot on top of the ball while the other is on the ground. While keeping your weight over hips, alternate foot positions as quickly and delicately as possible for as many as you can in the recommended amount of work time.
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NUTRITION RECOVERY EDUCATION HEALTH
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F
BY JAIME FILER or most of us, being told to “take a rest day” is like being told to “hold off on breathing”; it’s just not something we do. But what if you were told that doing less today would enable you to do more tomorrow? No one is saying you must take a complete rest day, but rather, slow down.
Every time we lift, we tear our muscles, and only start the repair/regrowth process 24-48 hours later. Doing something low intensity increases blood flow, which in turn decreases DOMS (delayed onset muscle soreness) and resets your CNS so you can train hard and adapt efficiently during your next session. Imagine how much less sore and stiff you’d feel after a heavy leg session if you got your body moving the next day versus doing nothing, sitting on the couch. The increased blood flow and circulation to your legs helps promote regeneration and recovery faster, so you can get back to those squats and deads sooner! Not only that, but science has shown that when you do light aerobic activity, you stimulate your parasympathetic system (rest and digest) which leads to a more calm state of being (versus being in fight or flight). In summary, we’re not telling you to stop completely on your rest days; what we’re suggesting is modifying your rest days to be active, and at a lower intensity than regular workouts. Think of active recovery as in between a rest day and a workout - it’s just enough to get your body moving and your blood pumping, but not enough to cause muscle damage.
ACTIVE RECOVERY WORKOUTS • Ride your bike outside for an hour • Roller blade for 45 minutes • Try a new sport like kickball or indoor rock-climbing • Mobility protocols with stretching, foam rolling, & yoga • Swim (a surprisingly great workout!) • Steady state walking
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W.O.S.
RISING PHOENIX
A CELEBRATION OF How the Rising Phoenix became the most prestigious show in women’s bodybuilding – and how it is now reinventing itself.
F
BY HANS KLEIN
or the last five years since its inception in 2015 after the Ms. Olympia was discontinued, the Rising Phoenix has been the most prestigious show in women’s bodybuilding. But it’s always been more than a show. Around the time the Ms. O was cancelled, a lot of people were saying that women’s bodybuilding was “dying.” The Rising Phoenix demonstrated that that wasn’t true and has become synonymous with the rebirth of female bodybuilding. It’s a celebration of female muscle.
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Pictured: Mona Poursaleh, 2019 Best Poser Award
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W.O.S.
RISING PHOENIX
This year, women’s bodybuilding is back at the Olympia for the first time since 2014. But the Rising Phoenix will continue as an exclusive invitational show like the Arnold Classic (which also dropped women’s bodybuilding in 2014). In Las Vegas on 5th December – two weeks before the Olympia – 19 of the world’s top female bodybuilders will compete for a $50,000 check and an iconic American automobile (last year it was a Dodge Challenger Hellcat). In other words, like women’s bodybuilding itself, the Rising Phoenix is not going away. Until its cancellation, the Ms. O – which had been held every year from 1980 to 2014 – was the stage that every female bodybuilder dreamed of standing on. Other pro shows were qualifiers for the Ms. O. The decision to cancel it in 2015 left female pros with other shows to compete in, but nothing to qualify for. That’s when Wings of Strength, which was already promoting and sponsoring pro shows, decided to create a new female bodybuilding world championship that would fill the gap. “The Rising Phoenix has always been about ensuring that women have a stage in bodybuilding,” says Wings of Strength vice president Alex Sacasa, who does more than anyone to make the show happen. “We were there for these women when no one else was.”
“The Rising Phoenix has always been about ensuring that women have a stage in bodybuilding.” - Wings of Strength vice president Alex Sacasa
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Initially, some in the industry – and even some competitors – were skeptical about whether the new show could replace the Ms. O. But the prize money Wings of Strength put up showed it was serious. The winner of the first Rising Phoenix in 2015 got $50,000 and a Jeep – more than the winner of the Ms. Olympia ever received in its 35-year history. Since 2016 the Rising Phoenix, co-promoted by Tim Gardner, has been held in conjunction with the IFBB Arizona Women’s Pro and the Arizona Women’s NPC Extravaganza – essentially, three shows in one. During the last five years, it has quickly grown into a unique all-female show – a brand of its own. The era of the Rising Phoenix has been dominated by three women: Margie Martin, Helle Trevino and Alina Popa. Margie won the first Rising Phoenix in San Antonio in 2015, with Helle in second. The following year, when the show moved to Arizona, Margie won again, with Sheila Bleck in second, Alina Popa in third, and Helle in fourth. In 2017, Alina and Margie didn’t compete and Helle won her first title. The following year Alina won, with Margie in second and Helle dropping to fifth. But in 2018 Helle came back and won her second title, with Margie in second again. What makes the Rising Phoenix so special, though, is not just the excitement of these onstage battles but also the whole atmosphere at the show – being there, you feel like you are a part of a community that supports women’s bodybuilding. (Pictured center) Margie Martin, 2015 Winner
Former physique pro Sara Hurrle, who is the emcee at the show, calls it a “total love fest.” Female bodybuilders who attend the show, whether to compete or to watch, talk about the amazing energy and come away feeling inspired. Competitors say they are treated “like rock stars.” Wings of Strength also made a bunch of great innovations that make the show feel different and add to the sense of being part of a community. Before each competitor comes onstage at the night show, the audience is shown a two-minute promotional video that give them a glimpse of her life and the journey she has been through – a chance to tell the story behind the body. There are also awards for the best poser, most muscular and best video – with cash prizes. This year’s Rising Phoenix will be a little different. As pro shows are now once again qualifiers for the Ms. Olympia, the Rising Phoenix is reinventing itself as an invitational event for female bodybuilders. Wings of Strength received around 40 applications and a panel chose 18 women that represent the diversity of women’s bodybuilding. (In addition, the winner of the Wings Ms. International at the Chicago Pro in October will receive an invitation to make her pro debut at the Rising Phoenix, like last year’s winner Kristina Mendoza did.) Reigning champion Helle Trevino – the only woman who has competed in all five Rising Phoenix shows – will be back for a sixth time. Challenging her will be Yaxeni Oriquen, who last competed in 2017 and is making a comeback, and Irene Andersen, Nicki Chartrand and Monique Jones, who all placed in the top six last year. There is also a lot of buzz about Andrea Shaw, who placed seventh in her Rising Phoenix debut last year and won the Omaha Pro in July (see the article on her elsewhere in this issue of M&F Hers). The Rising Phoenix may no longer be the culmination of the year in women’s pro bodybuilding as it has been for the last five years, but the show will remain special. Alina Popa competed in the show twice and, as vice president of Wings of Strength, now plays a big part in organizing it. She says the Rising Phoenix will continue to be what it always was: a show that “strengthens the whole female bodybuilding movement.”
Helle Trevino, 2019 Winner
Aleesha Young,
2019 Rising Phoenix Most Muscular Award
We look forward to seeing you at the 2020 Rising Phoenix! For more information, visit wosrisingphoenix.com.
Alina Popa, 2018 Winner
Silvia Matta, 2019 Best Video Award WINTER 2020 | M&F HERS |
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EVENTS W.O.S.
RISING OLYMPIA PHOENIX WEEKEND
BY SOFIA EVANGELISTA
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major overhaul of the fitness industry’s most prestigious event has been completed. For the first time in 15 years, all the excitement of Olympia Weekend will be held inside the host hotel, thanks to the new Olympia Fan Pavilion planned at the Planet Hollywood Resort as a centerpiece of the 2020 Olympia experience, replacing the traditional Olympia “expo.” After 15 years at the Orleans Hotel, event organizers have made bold moves to re-shape the look and feel of the entire Olympia experience. Olympia President Dan Solomon explains, “Since our days at Mandalay Bay, fans and exhibitors have been asking us to bring the entire Olympia experience back under one roof. The new Fan Pavilion is at the center of it all, providing a major presence for selected sponsors, exhibitors, merchandise areas, and celebrity appearances – right in the heart of the Las Vegas Strip.”
The return of 7-time champ Phil Heath highlights one of the most impressive Olympia lineups in decades. Reigning Mr. Olympia Brandon Curry is currently in Kuwait training for his title defense while Dexter Jackson is busy preparing for his final Olympia appearance. This year’s event also marks the return of the Ms. Olympia and a record prize purse rumored to exceed 1.5 million dollars! Olympia owner Jake Wood adds, “In addition to the new Pavilion, we are finalizing plans for a major pay-per-view production. The expanded weekend coverage will also include a special free channel giving fans LIVE coverage of the Pavilion, the Press Conference and selected Olympia Weekend activities, creating maximum visibility for our athletes and our exhibitors.” All the action gets underway on December 17th as Trifecta Presents Joe Weider’s Olympia Fitness & Performance Weekend brought to you by Northern Chill and Wings of Strength. For tickets and special Planet Hollywood room discounts, visit MrOlympia.com.
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NUTRITION FINAL WORD
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