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STR ONG EMPOWERMENT SPECIAL ISSUE

FITNESS MAGAZINE

Unlock Ultimate Strength

GET A HAPPINESS BOOST!

10 Simple Ways to Spark Joy

Workouts You’ve Been Waiting For Stronger Glutes Yoga for Chill Vibes New Tricks to Spot Big Lifts

JULY/AUG 2021

$7.99

STRONGFITNESSMAG.COM DISPLAY UNTILSEPT OCT4TH 3 2017 DISPLAY UNTIL 2021

Janet Layug The Reigning Ms. Olympia’s Rise to the Top

+ Her Grueling HIIT Routine

Savor the Summer 4 Delish Recipes– No Oven Required

CONTENTS JULY/AUGUST 2021

COVER STORIES

34 Janet Layug Find out exactly how she took home the 2020 Olympia’s top prize, even in a pandemic.

Plus: Janet shares her HIIT and leg day routines with us, and we’re still sore from them.

39 Summer Simplicity Four recipes to savor the flavors of summer without turning on the oven or stove. You’re welcome.

56 Now & Zen If you’re feeling overwhelmed, this yoga workout is for you.

Bring peace and quiet into your life, just when you need it most.

60 10 Ways to Spark Joy It’s been a pretty heavy year. Add some lightness and laughter back into your day with these science-proven tips.

50 Electric Circuit Trapped in a gym when the weather is spectacular? Pass. Build a booty anywhere with this one simple tool.

MODEL TARYN STENCIL

66 Save My Spot

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PHOTO JAMES PATRICK

Give your fit gal pal a helping hand by learning to spot her biggest lifts— the right way.

July/August 2021

pg.

24

MOTIVATION 70 Get Inspired Super-mom Amy Ledin used her cancer diagnosis to create a life she’d always dreamed of.

72 Women to Watch

FITNESS

These up-and-comers are making waves in the industry.

24 Gear Guide

74 Transformed STRONG Transformation Challenge winner Melissa McWilliam’s fitness routine got her back on track after some rocky times.

76 STRONGCAMP Captured

It’s a STRONGCAMP bonanza! Check out the time we had at three camps this season.

Prep for your go-anywhere hike with our round-up of trail friendly products.

30 The Quickie You’ll be rocking muscle tanks all summer long, thanks to this hit-everyinch arms workout.

ON THE COVER COVER ATHLETE JANET LAYUG PHOTOGRAPHY JASON BREEZE

NUTRITION & HEALTH

HAIR & MAKEUP JANET LAYUG

23 Lipstick & Leggings

Our style editor is out of office, and she’s bringing these summer must-haves with her.

pg.

39

IN EVERY ISSUE 6

Advisory Board Our panel of esteemed experts share some helpful advice.

8

Contributors Meet a few of the faces behind this issue.

26 Wellness Rx How worried about carcinogens by way of BBQ-ing do you really need to be? Here’s the answer.

28 So, You Wanna

12 Editor’s Note

Be a Nutrition Coach?

Editor-in-Chief Chelsea Clarke shares what’s on her mind.

Find out how to turn your passion into a career.

17 The Circuit

46 Small Effort, Big

News from the health and fitness world.

Impact

Be an armchair advocate with four easy ways to do good for the globe.

80 We Tried It

32 Find Your STRONG

pg.

56

Real-life advice from our president, Coach JVB.

A stack of vitamins claiming to up our health and chill us out?

We’re in.

STRONGFITNESSMAG.COM

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GET STRONGER @strongfitnessmag.com

Just

Janet!

PRESIDENT Jennifer Van Barneveld-Pe VICE PRESIDENT Kim Gunther

Get up close and personal with this bombshell beauty as she divulges all in her online interview with STRONG.

EDITOR-IN-CHIEF Chelsea Clarke CREATIVE DIRECTOR Erin Lutz CEO Vince Pe

The Latest in Health & Fitness Online

FOUNDER & DIRECTOR OF PHOTOGRAPHY Paul Buceta SENIOR DESIGNER Jacqueline Hornyak SENIOR DESIGNER Natasha Brar COPY EDITOR Stephanie Kewin

Stand Up Tall Our new go-to workout to combat bad posture releases tension in tight muscles, then builds them up the right way.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise.

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FACEBOOK GROUP COORDINATOR Kari Leonard

LEGAL COUNSEL

Customer Service help@strongfitnessmag.com

Scot Patriquin WeirFoulds LLP

Contributors Abiola Akanni, Lee Boyce, Jason Breeze, Charmaine Broughton, Tijana Daly, Rachel Debling, LaRue V. Gillespie, Monica Kalra, Stephanie Kewin, Mikaila Kukurudza, Tamara Leger, Kathryn Lekas, Chanelle Nibbelink, James Patrick, Jaclyn Phillips, Sarah Phillips, Marta Ustyanich.

Special Thanks Transformation Fitness Studio, Olympia, WA; NV Fitness, Worcester, MA; Functional Fit Charlotte, Charlotte, NC

Distribution

Printing

Disticor Magazine Distribution Services Office 905-619-6565

TC Imprimeries Transcontinental 1603 Boul.

Montarville Boucherville, Québec J4B 5Y2 Printed in Canada

July/August 2021

YOGA PHOTO PAUL BUCETA

WEB NINJA Patrick Binetti

DRINK PHOTO TATIANA CHUDAKOVA/ISTOCK.COM

AG.COM STRONGFITNESSM

Go ahead, indulge!

We round up our fave low-cal summer bevvies.

DIRECTOR OF SPECIAL EVENTS Dacia Lucas dlucas@strongfitnessmag.com

SKYDIVING PHOTO MAURICIO GRAIKI/ISTOCK.COM

Update your collection!

Get digital back issues as well as print copies of every issue of STRONG at strongfitnessmag.com.

We’re approaching overcoming fear in a totally new way—find out what it is, and why it’s working.

Cocktails with a Twist

JANET PHOTO SARAH ORBANIC

Download Digital Back Issues

Befriend Your Fears

DIRECTOR OF CONSUMER MARKETING Kevin Greene kgreene@strongfitnessmag.com

EXPERT ADVICE Advisory Board HEALTH

Gina Tacconi-Moore, BLA, LMT, CFL1

Megan Rigby DNP, FNP

Founder and Owner of CrossFit Lowell and The Treatment Room, Lowell MA; Licensed Massage Therapist and Full-Body Certified in Active Release Techniques

Cathy Savage Competition Prep Coach; Owner of Cathy Savage Fitness, online nutrition and training program; Founder of Camp Savage

Jordanna Nativ, CPT Certified Eating Psychology Coach & Team Strong Girls Coach

Adriana Morrison, NASM CPT, CES, FNS Online Fitness and Nutrition Coach; Fitness Model; Empowerment Speaker

Mike T. Nelson, PhD, MSME, CSCS YOUR EXPERT

You Asked: “Should I still supplement with vitamin D in the summer?”

KAMAL PATEL, MPH, MBA, PHD DIRECTOR AT EXAMINE.COM

Supplementing with vitamin D in the summer very much depends on context. Specifically, if you’re not able to get outside regularly or have gotten your vitamin D level checked and it’s low, it would be a good idea to supplement.

Somewhere between 1000-2000 IU per day is typically sufficient, although the specific intake should ideally be informed by recent blood test results.

Another major factor is the latitude at which you live.

Far northern latitudes provide lower vitamin D synthesis compared to more southerly latitudes. If you have an office job or tend to be inside during the daytime on most days, you may have lower vitamin D levels than you would otherwise expect. Keep in mind that getting sunlight through windows does not lead to vitamin D synthesis.

Lastly, a given level of supplementation won’t necessarily have the same effect in two different people. Different people may have different genetic influences on vitamin D levels.

Some people also get vitamin D through the small number of foods that are fortified with vitamin D. If you’re concerned about vitamin D levels, your best bet is to hit the doctor’s office for a test.

Adjunct professor and member of the American College of Sports Medicine; PhD Exercise Physiology and MS Mechanical Engineering (Biomechanics)

Camille Brown, CPT, CrossFit 1, USAW

Doctorate Prepared Nurse Practitioner; Certified Nutritionist; Owner of MacroMINI

Riva Robinson, MD Functional Medicine & Holistic Nutrition Expert; Lifestyle Coach; Author of best-seller More Than Enough; RivaWellness.com

NUTRITION Emmie Satrazemis, RD, CSSD Sports Dietitian; Nutrition Director at Trifecta

Jenn Pike, RHN Holistic Nutritionist; Author of best-seller The Simplicity Project: A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever!

Marc Bubbs, ND, CISSN, CSCS Toronto-based Doctor of Naturopathic Medicine; Sport Nutrition Lead for Canada Basketball; Strength Coach; Speaker; Author of The Paleo Project

Former NCAA Division 1 Athlete; Strength and Conditioning Coach & Personal Trainer; Olympic Weightlifting National Athlete

SPORTS MEDICINE

Angela Gargano, CPT

Doctor of Physical Therapy, Los Angeles, CA

New York-based Coach; 3x American Ninja Warrior; Pull-Up Expert; Performix House Trainer

MIND & BODY Punita Mangat CHHC NASM RYT 200 Certified Holistic Health Coach; Mind + Body Health Expert; Writer; Founder of ThriveHigherDaily LLC and ThriveHigherDaily.com

Lori Harder Transformational Speaker/Coach, Author, Fitness Expert, and Cover Model; Podcast host of Earn Your Happy; Creator of The Bliss Project

Jen Esquer, PT, DPT

James Ho, DC, BHSc Chiropractor, Athlete’s Care Sports Medicine Centres, Toronto; Active Release Techniques provider; Consultant to recreational and professional athletes

SUPPLEMENTS Kamal Patel, MPH, MBA, PhD Director at Examine.com, a leading online resource for nutrition and supplement study analysis.

PHOTO PAUL BUCETA

Are you getting enough of the sunshine vitamin?

The answer isn’t cut and dry.

FITNESS

Got a question for our experts?

Email us at yousaidit@strongfitnessmag.com.

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July/August 2021

CONTRIBUTORS

pgs 39 & 26

MIKAILA KUKURUDZA EDITORIAL CONTRIBUTOR “TAKE A HIKE,” pg 24

CHARMAINE BROUGHTON RECIPE DEVELOPER “SUMMER SIMPLICITY,” pg 39

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After finishing her Bachelor of Journalism while interning at STRONG, Mikaila has been a regular contributor, attending fitness classes to review, writing profiles, and developing our gear guides. Mikaila enjoys marathon running, SUP boarding, teaching dance classes, and maintaining her brunchenthusiast status. Mikaila currently resides in a small lakeside community outside of Toronto.

Charmaine is the host of In Char’s Kitchen and In Char’s Kitchen Fitness Edition. Her first cookbook, Delicious & Doable, will be available in the fall of 2021. Most importantly, though, she’s the mom of two hungry-and-alwayseating teenage boys, Tyler, 19, and Colgan, 18.

Feel calm with these yoga poses.

ABIOLA AKANNI, YOGA EDUCATOR

“Now & Zen,” pg 56 A leader in the field of yoga, Abiola has successfully cultivated inclusive wellness spaces that encourage communities to develop their personal yoga practice. In this issue, Abiola created a yoga sequence that was conceptualized from a place of power. “I selected these poses for empowerment because of their focus on the solar plexus, or the third chakra, located within the core,” she says. “This is where our personal power and confidence are held, so once activated, they energetically empower the body.”

The Nigerian-American yoga instructor and entrepreneur is the creator behind Yoga by Biola and the founder of Iya. Abiola is committed to disrupting the culture of performative yoga to reveal the multidisciplinary power of the practice while inspiring social change for all. And as for how she gets centered when she needs it most? “Stillness is my go-to practice for being in the present moment. Stillness is not a meditation practice, but simply, the action of resting in inaction and silence,” she says.

July/August 2021

ABIOLA PHOTO JENNY JIMENEZ

TAMARA LÉGER PHOTOGRAPHER “SUMMER SIMPLICITY” & “UP IN SMOKE”

Tamara is a multimedia artist working in the film and commercial industries as a photographer, art director, stylist, and editor for both motion and stills.

She tells stories through aesthetics, sourcing the perfect props for a scene, and cruising in a cube truck for film work. Tamara’s work has been published in Report on Business, PhotoEd Magazine, and STRONG Fitness Mag, to name a few.

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# MY STRONG MOMENT Thank you for inspiring us with your fiercest moments in health and fitness.

You are proof that our readers are STRONG. Keep posting your pics with the hashtag #mystrongmoment.

“Priorities change and shift constantly.

Just a reminder that life has its seasons.”

Our Favorite Moment

@sugarruns

@iron_tica

Libby Dykes,

@ironmel140.6

@fitentialfitness

“Covered about 3 miles on my skis!

Learned big kick turns on the steep.” @skipatroltammy Post your #mystrongmoment wins and connect with us at @strongfitnessmag.

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@millennialmoon

Originally from Costa Rica but now residing in Utah, 47-year-old mom-of-five Libby has been participating in marathons and triathlons for over seven years. In this post, she spoke about the challenge she was facing to reach a new PR on a particularly grueling course, and how it made her aware of how important it is to create a definition of success that’s uniquely meaningful to you. “When I first raced this course, it took me seven hours,” she writes. “My goal is to one day break six hours.”

When she noticed a few of her IG friends posting their times on the same course, breaking six hours with seemingly no issue, she was careful not to fall into the comparison trap. “At first I thought, ‘I’m so slow,’ and I started feeling envious of their times. But then I thought I need to celebrate these girls and their successes.

They worked hard, just like I did,” she says. “It’s a good reminder that we’re each on our own path to success— mine looks different than yours. But it doesn’t mean we can’t celebrate both.”

July/August 2021

PHONE ILLUSTRATION DMITRIY-ORLOVSKIY/SHUTTERSTOCK.COM @SUGARRUNS PHOTOS RICARDO REYES @DUALR @IRON_TICA PHOTO @FINISHERPIX @SKIPATROLTAMMY HEADSHOT PHOTO PAUL BUCETA

47, LEHI, UT

EDITOR'S NOTE

EMPOWERMENT SPECIAL ISSUE



Did you try a workout or recipe from this issue? I want to hear about it!

Email me at cclarke@strongfitnessmag.com

This issue was designed with total empowerment in mind.

Here's how we built it:

RISE TO THE TOP, pg. 34 Janet's cover profile reveals the champion's mindset.

SAVE MY SPOT, pg. 66 Lend a helping hand to your weight lifting sis.

SUMMER SIMPLICITY, pg. 39 Less kitchen time, more good times with these do-nothing recipes.

NOW & ZEN, pg. 56 Drop into the present moment any time with these yoga poses.

Hey, you. Yes—YOU! Do you know how inspiring you are to us, personally? It occurred to me that the majority of my favorite, and the most impactful, stories within the pages of STRONG over the years have been sparked entirely by you, the reader. I wanted to tell you more about that.

Fitness is the driving factor in what gets published in STRONG (duh), but lately, there’s been a shift in the industry that shoots down the notion that working out is just for aesthetic purposes (and thank goodness for that). We’re here for you as you define being strong as anything you want, whether that’s physical, emotional, or mental, but the idea that women should dedicate themselves to a fitness program purely to look a certain way on the outside isn’t just outdated, it can be downright damaging. I believe that our reader is a woman who leads that charge. So, when you flip through the pages of STRONG and see articles on mental health, advocating for yourself and others, and images that include women from all backgrounds, it’s not us who are changing the industry—it’s you.

What we cover comes from conversations we have with you—the moments when we’re all ears to hear what you’re interested in now, the obstacles you’re working to overcome, the hopes you have for your daughters and other women in your community. These conversations aren’t always about the workout methods you’re loving now—sometimes they are, but mostly, we’re listening to how you’re endeavoring to approach your health in an all-encompassing way. The pride you felt in yourself when you completed a workout you really weren’t up for; the tough conversation you were scared to have but found the courage to dig into anyway; the times you listened to the voice inside you that whispered that something wasn’t right here. These are the stories that touch all of us; this is the inspiration that drives us to continue being a platform for you. These are the conversations that are undeniably important to have.

So, yes, you know you can trust us for the latest workouts from the top trainers in the biz, and we dish out some drool-worthy recipes on the regular, if I do say so myself. But our lane is wider than that. Our lane includes ample space for all women to share their struggles, their triumphs, their ambition to evolve. After all, we built the damn lane. It’ll be whatever we want it to be.

This issue is our personal gift to you. It’s stacked with new and innovative ways to keep building your power—the power that we see in you daily. From small efforts that make a big impact globally, to yoga poses that can bring you back to yourself when things feel overwhelming, to consciously choosing joyful moments throughout your day, I hope that this issue reminds you that no matter what obstacles you face, we’re listening, cheering you on, and waiting to tell your story to everyone we can.

10 WAYS TO SPARK JOY, pg. 60 Instant mood boosters, stat!

ELECTRIC CIRCUIT, pg. 50 Who needs a gym? Not you!

Build a tush anywhere with this workout.

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In awe,

SMALL EFFORT, BIG IMPACT, pg. 46 You have the power to make changes in your community, and the planet.

CHELSEA CLARKE EDITOR-IN-CHIEF

July/August 2021

PHOTO PAUL BUCETA EARTH ILLUSTRATION VIKIVECTOR/SHUTTERSTOCK.COM WEIGHTS ILLUSTRATION SMX12/SHUTTERSTOCK.COM JUMPING ILLUSTRATION CUBE29/SHUTTERSTOCK.COM YOGA ILLUSTRATION KUROKSTA/SHUTTERSTOCK.COM HANDS ILLUSTRATION LINEAR_DESIGN/SHUTTERSTOCK.COM FORK ILLUSTRATION HOWCOLOUR/SHUTTERSTOCK.COM BRAIN ILLUSTRATION CREATIVE STALL/SHUTTERSTOCK.COM

You’ve Got the Power

PURE ADRENALINE PHOTO BY PAUL BUCETA

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July/August 2021

“Now is the time to take back your energy, your power, and your peace.”

- DEBBIE FORD

MODEL ANGELA GARGANO

STRONGFITNESSMAG.COM

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the CIRCUIT

NEWS | TIPS | FACTS

PHOTO BY TAMARA LÉGER

Magic Mushrooms Primarily known for their B-vitamin content and ability to replace meat in some vegetarian dishes, mushrooms can be a great way to add fiber and antioxidants to your salads and side dishes. But new research published in Advances in Nutrition identified a link between mushrooms and cancer that you can really sink your teeth into. In their study, they found that people who ate 18 g of mushrooms daily had a 45 percent lower risk of developing cancer than those who didn’t eat mushrooms. While you might assume that these benefits were more prevalent in “fancier” mushrooms such as shiitake, oyster, and maitake, researchers say that the driving antioxidant and cellular protector responsible for these results, ergothioneine, is found in all varieties of mushrooms, so there’s no need to upgrade from cremini and portobello unless you so choose.

July/August 2021

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the CIRCUIT FITNESS

7th

Skechers Glide-Step Sport – New Appeal Meet your new go-to shoe when you have a serious day of getting things done. Ultimate comfort and support whether you’re running errands, chasing the kids around, or hoofin’ it to the gym. These sneaks feature flexible traction outsoles so you can stay in control while feeling totally cozy, and AirCooled Memory Foam® insoles and Glide-Step™ geometric midsoles to show your natural momentum some love. Plus, they’re machine washable so you don’t have to worry about kicking up the dust. $125 CAD; Available now at skechers.ca.

Source: Journal of Alzheimer’s Disease

The US is ranked seventh as the most fit country in the world.

BURLINGTON,

VT

Source: supplements101.net

Take a Stand DENVER,

CO

MANHATTAN,

KS SAN JOSE,

CA

The Fittest Cities in America

SARASOTA,

FL

Have you ever wondered how your city’s fitness stats stack up against the rest of the country?

Findings from AdvisorSmith.com set the record straight when data was collected that revealed each city’s active habits. The rankings were based on residents who reported their BMI and how often they engaged in aerobic and strength-building activities. These five cities led the charge.

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The effects of the pandemic mean that we’re sitting more than ever. In fact, King’s College London found that before lockdown, people engaged in 85 minutes of light activity per day, but during lockdown, that number dropped to just 25 minutes per day. They suggest making it a goal to move for five minutes each hour, and commit to 30 minutes of extra activity each day to maintain good health.

July/August 2021

DENVER PHOTO YOBAB/ISTOCK.COM

Science shows that there’s an association between reduced levels of blood flow, stiff vessels, and dementia, and researchers wondered if exercise could be a way to boost blood flow in older adults who were suffering from cognitive decline. After a full year of three to five walking sessions per week, participants showed decreased stiffness of blood vessels and increased blood flow to the brain, with the greatest results seen in those who consumed the most oxygen, a marker of aerobic fitness. These findings prove that physical fitness doesn’t just benefit your physique—it keeps your brain sharp, too.

BRAIN AXLLLL/ISTOCK.COM WATCH ALEXEY BOLDIN/SHUTTERSTOCK.COM MAP ILLUSTRATION ECYASEEN/ISTOCK.COM SAN JOSE PHOTO DAVEL5957/ISTOCK.COM MANHATTAN PHOTO DENISTANGNEYJR/ISTOCK.COM BURLINGTON PHOTO SEANPAVONEPHOTO/ISTOCK.COM SARASOTA PHOTO JOEL CARILLET/ISTOCK.COM

A Brisk Walk for Brain Health

EDITOR’S PICK:

the CIRCUIT HEALTH

50,100 The amount of microplastic particles that scientists estimate will be present in an average adult body by the age of 70.

Source: Environmental Science & Technology

Straight to the Source Scientists are still studying the effects of microplastics on the human body, but what we know for sure is that plastics contain additives such as stabilizers, flame-retardants, and other potentially toxic chemical substances that could be harmful if ingested. Limiting or avoiding these top four sources of microplastics could reduce your exposure.

PHOTOGRAPHY PAUL BUCETA

VECTOR WOMAN SLEEPING ZAIE/SHUTTERSTOCK.COM

1. Laundering synthetic clothes 2. Tire abrasion from driving 3. Personal care products 4. Plastic bags and bottles

Two-Second Study You’re at a higher risk of depression if your sleep schedule varies, according to the University of Michigan.

Chlorine Caution There’s nothing like a refreshing dip in the pool in the summer, but the American Chemical Society warns that you may want to limit your visits to chlorinated swimming pools. In their findings, they report that while chlorine is an effective disinfectant against harmful pathogens, it can react with organic matter and compounds frequently introduced by swimmers such as sweat, urine (ew, but true), sunscreen, and cosmetics to create what they call disinfection by-products. These by-products have been linked to health problems such as respiratory issues, bladder cancer, and fertility complications.

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Although tasty, data reveals that restaurant and take-out meals are usually higher in calories, fat, and sodium, and lower in health-promoting nutrients such as fiber and antioxidants than if you had made a similar meal out of your own kitchen. Published in the Journal of the Academy of Nutrition and Dietetics, findings showed that these nutritional pitfalls increase mortality risk caused by cardiovascular events and cancer. While indulging in take-out meals occasionally likely won’t put a dent in your health efforts, it’s in your best interest to make menu selections that are as in line with your goals as possible.

Source: Experimental Psychology

1 Cup Just this amount of leafy greens each day boosts muscle function.

Source: Edith Cowan University

Un-beet-able Health Benefits

Scale Back on Protein Protein is an undeniably important macro in a fit woman’s diet, but how much is too much? In a 10-week muscle-building and dietary study, researchers organized participants into two groups: a moderate-protein group that consumed 1.2 g/kg of body weight, and a high-protein group that consumed 1.6 g/kg of body weight.

The participants strength trained three times per week, and at the end of the study, researchers noted that strength gains, body fat, lean mass, and bone density results were roughly the same in each group. A potential downside appeared in the high-protein group, where after just one week, changes in the abundance of some gut microbes that previous studies have linked to negative health outcomes were present.

Drinking beet juice promotes a mix of mouth bacteria associated with healthier blood vessels and brain function.

Source: University of Exeter

Source: American Journal of Physiology: Endocrinology and Metabolism

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July/August 2021

MAIN PHOTO TAMARA LÉGER BEETS PHOTO PJOHNSON1/ISTOCK.COM ILLUSTRATION KVIO/SHUTTERSTOCK.COM

Protein consumption tipping the scale?

You may not need as much as you think.

Take-Out’s Take-Home Message

the CIRCUIT MIND & BODY

Vary Your Happiness We know that physical activity can support mental health, but new research from BMC Psychiatry recommends regularly switching up how you move your body to make the biggest impact. They found that participants who reported the highest levels of increased well-being were the ones who didn’t stick to the same routine day in and day out and made sure to vary their movements. If you’re someone who uses exercise to feel happier, try adding in a variety of activities such as dance-based movement, swimming, or even a game of frisbee to give your mindset a boost this summer.

Since 2012, the amount of Americans who reported that they meditate has tripled.

Source: thegoodbody.com

Yoga’s Science-Backed Benefits If you’re not “om”-ing on the regular, you could be missing out on these important health enhancers, according to collected research:

Reduced anxiety and stress Depression management Decreased low-back pain Improved quality of life in those with chronic illness Brain function stimulation Heart disease prevention

The Importance of Conflict Resolution The saying, “Don’t go to bed angry” could have some merit to it. In a study that weighed emotions following arguments and resolutions, researchers concluded that participants who felt their grievances were resolved significantly reduced their level of reactivity that same day; the following day, they had no negative effects that stayed with them. These findings are important because chronic stress, even from minor daily inconveniences such as arguments, can lead to depression and anxiety, weakened immune and gastrointestinal systems, and inflammation.

Source: Oregon State University

LEAD PHOTO PAUL BUCETA

MEDITATION ILLUSTRATION TATYANA GOROKHOVA/CREATIVEMARKET.COM

BEDROOM PHOTO VIACHESLAV PERETIATKO/ISTOCK.COM

x3

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the CIRCUIT SUPPLEMENTS

Supplement Spotlight:

Selenium

What It Does: Aids metabolism and thyroid function and protects the body from oxidative stress. It also supports immunity, slows age-related mental decline, and can reduce your risk of heart disease.

How to Get It: Whole-food sources are your best bet as processing can damage this mineral. Add more walnuts, Brazil nuts, freshwater fish, beef, poultry, and whole grains to your diet for more selenium.

How Much to Take: A safe upper limit is 400 mg per day. Consult your doc first if you’re taking birth control or are at risk for skin cancer.

LEAD PHOTO EXTREME-PHOTOGRAPHER/ISTOCK.COM NUTS PHOTO IMAGE SOURCE/ISTOCK.COM

What It Is: A mineral with antioxidant properties that’s found in soil, water, and food.

A Case for Afternoon Coffee We love a caffeinated pick-me-up in the afternoon, and it turns out that cup of coffee can do more than just keep you going until the end of the workday.

Scientists at the University of Granada found that 3 mg of caffeine, the equivalent of a strong cuppa Joe, ingested 30 minutes before your workout can significantly increase your rate of fat burning. What’s more, they determined that these results were even greater if you combo’ed your caffeine and workout in the afternoon.

56

$

The average American spends this much on supplements each month.

Source: statista.com

Editor’s Pick: IdealFit Buttermilk Pancake Mix Protein smoothies are so last month! This unique blend from IdealFit turns pancakes into a proteinpacked, satiating breakfast (or dinner, we won’t judge). Just combine two scoops of this mix with water, stir, and drop onto a griddle or pan. One serving has 2 g of fat, 3 g of fiber, and 20 g of protein. $29.99; idealfit.com

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July/August 2021

LIPSTICK & LEGGINGS |

STRONG Style Editor, SARAH PHILLIPS @FIFTYTWOTHURSDAYS

Sarah’s White-Hot Look

SARAH’S PHOTO BY CASEY PHILLIPS

I’m loving a high-waisted bikini this summer! This suit holds you in all the right places while showing off those assets you’ve worked so hard for.

Revel Ray Victoria Top $80 Logan Bottom $85; southmoonunder.com

2.

Vacation Mode

1. Sports & Rec Sweatshirt This sweatshirt is ready for anything, from run, to fun, to hike, to beach days. I loved it so much I got it in two colors! $120; leftonfriday.com

You deserve a vacation, like big time. Sun, sand, pinã coladas—the whole nine. But before you head out on your tropical getaway, you’ll need to pack the essentials for surfing, sunning, or lounging. Here’s the best of the best this summer.

2. La Plage

3. HydraBoost Oil Free

Round Towel

SPF 40 Sunscreen

Velcro Sandals

Love the vintage vibes this round towel is putting out. Inspired by the south of France, this cutie will transport you to paradise. $99; thebeachpeople.com

No more pore-clogging facial sunscreen! This vitamin-packed formula goes on smooth and helps to plump, brighten, and replenish dry and cracked skin, while protecting you from the sun’s rays. $42; bluemercury.com

Never thought I’d say this, but teva style sandals are back and I’m here for it! Comfy and functional, plus the bandana details give them a summery flair. Perfect for beach adventures or lounging around. $188; indigooctopus.com

4. Terry Bucket Hat

6. Playa Monoi Milk

Bucket hats are all the rage this summer, and this cute terry cloth hat will go with practically everything you wear. $99; indigooctopus.com

Leave-In Conditioner

2.

1.

5. Arizona Love

This is my go-to for detangling seamatted strands and locking in moisture after a swim in the ocean.

Bonus: It honestly smells like a vacation. $24; playabeauty.com

3.

4.

6.

5.

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GEAR GUIDE |

Take a Hike When you hit the trails this summer, you’ll need to be ready for anything. Cover all your bases with our top picks for outdoor adventures.

WRITTEN BY MIKAILA KUKURUDZA

Without a Trace

Hydration Station

No matter where the trail takes you, stay hydrated with Grayl’s GEOPRESS™ Purifier. In eight seconds, it produces 24 oz of safe, clean drinking water from practically any water source. Zero pumping required! $89.95; grayl.com

For every hour you hike, you should drink 16-33 oz of water to stay hydrated, and Yeti’s Rambler Bottle Sling will help you do just that. Get handsfree hydration on your way to that gotta-see-it viewpoint, while the flatback structure ensures your bag will stay spillfree. $39.99; yeti.com

Hydrate safely with Grayl’s water purifier.

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The Teca Light HalfZip Windbreaker

by Cotopaxi is a trail must-have.

The barely-there repurposed ripstop nylon pullover protects from the breeziest summits, and packs up into a small zipped pocket during warmer sections. $80; cotopaxi.com

Tip Your Cap Abisko Hike Lite Cap by Fjallraven protects from dangerous UV rays while keeping you cool on your sweatiest hikes. Light, quick drying, and made from 70 percent recycled polyester, this hat is designed for adventure. $35; fjallraven.com

July/August 2021

LEAD PHOTO COURTESY OF ON

Pack a Jacket

Trail Magic Keep your feet drier longer with the Point6 37.5 Hiking Mixed Stripe Light Crew, a technical hiking sock with reinforced heel durability and strategic cushioning for foot hot 9. spots. $23.95; point6.com

Quality footwear is an adventureseeker’s best friend.

Keep Rollin’ Roll out sore muscles anywhere on the trail with Rawlogy’s Cork Massage Balls. Made from 100% sustainable cork, the compact rolling balls feature detailed and customizable laser-engraved designs.

Rawlogy donates a portion of their annual profit to the National Forest Foundation. $18.99; rawlogy.com

Peak Comfort As functional as they are stylish, the Etna II Crop Top and Bike Shorts by STRONGER feature recycled materials, mesh lining, and fabric that’s stretchy and sweatproof.

This set’s namesake comes from a volcano that’s constantly active—what better inspiration for your next outing? $45 & $55; strongerlabel.com

Stretchy, sweatproof fabrics are a must on your hikes.

Ready for Anything The new Aerios 30 Backpack by Arc’teryx is perfect for ultralight overnights and extended day trips. Carry up to 39 lbs without breaking a sweat with the extremely breathable back panel. The padded hip belt features pockets for easy access to your phone or snacks. $190; arcteryx.com

Walking On a Cloud You’ll be summit ready in On’s Cloudrock Waterproof speed hiking boot. The advanced yet lightweight gripping system, speed-lacing feature, and breathable 3D mesh will give you confidence on any adventure. $209.99; on-running.com

Leave Them Hanging The unpredictable weather of early morning hikes is no longer an issue with BindBuddy, a portable clip and strap to store your outer layers. With the ability to hold up to 2.5 lbs, this device clips onto almost any backpack, and is even compatible with your yoga mat. $19.99; bindbuddy.com

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WELLNESS RX |

Up in Smoke Carcinogens have put a damper on our grilling enthusiasm. But just how detrimental is backyard barbecuing to your health?

WRITTEN BY CHELSEA CLARKE PHOTOGRAPHY BY TAMARA LÉGER

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July/August 2021

Marinating meat for at least 30 minutes reduces carcinogen formation.

Nothing says “chilled out and enjoying life” better than a backyard barbecue. There’s something quintessentially summer about marinating meats and veggies, stirring the sangria, and gathering with friends around the open flame of the BBQ. But with warnings linking barbecued meats to cancer by way of carcinogens, does that mean you’re better off hanging up your grilling tongs this summer? Here, we’ll break down exactly what carcinogens are and how they’re formed, and how concerned you need to be about them. Then, get our top tips for reducing carcinogens in your grilling methods for a summer well-done.

SKEWERS PHOTO RYZHKOV PHOTOGRAPHY/SHUTTERSTOCK.COM

BBQ ILLO BIORAVEN/SHUTTERSTOCK.COM

Health at Steak Carcinogens are substances present in or created from a variety of sources, both natural and man-made.

They’re found in tobacco, asbestos, UV rays, alcohol, pollution, charred meats, and more. Carcinogens have been found to be cancer-causing, but just because you’ve been exposed to a carcinogen doesn’t necessarily mean you’re in trouble—factors such as the amount you’ve been exposed to and your genetic predisposition come into play.

When it comes to grilled meats, there are two types of carcinogens that are created.

The first, heterocyclic amines (HCAs), form when animal proteins are exposed to temperatures over 300°F or are cooked for long periods of

7 Ways to Reduce Carcinogen Formation This Summer There’s no need to shut your BBQ down for good. Instead, try these ideas for enjoying your favorite grilled meats while limiting your intake of carcinogens.

1. Avoid placing meat directly over the flame.

2. Use a microwave oven to pre-cook meats before barbecuing them so you can cut back on grilling exposure time.

3. Rotating your meat as it cooks can reduce HCAs.

time, and polycyclic aromatic hydrocarbons (PAHs), which occur when fat drips from meat onto the flame, and are then reabsorbed into your meal via smoke accumulation.

HCAs can also form at lower cooking temperatures, such as boiling, baking, or pan-frying, but their build-up is drastically reduced in comparison.

PAHs are present in other smoked foods, as well as in car exhaust fumes. Both charcoal and gas grilling can cause carcinogenic production.

Because HCAs are present only in animal proteins, grilled vegetables won’t

4. Remove charred sections on meat and stay away from consuming any drippings, such as in gravy.

5. Clean your grill frequently to reduce the amount of PAHs that can accumulate.

6. Opt for grilled fish occasionally, which will cook much faster than red meat.

7. Grill on top of tin foil so drippings are less likely to make their way into the flame.

experience that reaction, but they are susceptible to other carcinogens caused by smoke.

Grilled for Answers Studies have shown that carcinogens cause cancer in animals, but more research needs to be done to determine definitively if we can say the same for humans. What we do know is that there is a correlation between consuming well-done, fried, or barbecued meats and an increased risk of developing colon, pancreatic, and prostate cancers, but researchers haven’t nailed down just

how much charred meat can lead to these illnesses. This is because so many variables are in motion when it comes to testing: how a person’s biological make-up reacts to carcinogens, differences in cooking methods, and prior carcinogenic build-up from other sources can all skew results as scientists endeavor to understand just how damaging carcinogens from charred meat really are. All things considered, the World Cancer Research Fund/American Institute for Cancer Research issued a report in 2007 that recommended consumers limit their consumption of red and processed (including smoked) meats.

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COACHING |

So,You Wanna Be a Nutrition Coach?

If you’re passionate about nutrition and helping others, becoming a nutrition coach could be for you.

WRITTEN BY STEPHANIE KEWIN

1. The certification process is flexible (but no walk in the park).

Unlike a registered dietician (RD), a nutrition coach certification can be obtained outside of college or university through intensive courses, creating a

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more realistic, digestible, and flexible option for busy professionals already in the workforce. But don’t get it twisted— NCI’s courses are no cake walk. NCI’s offerings are exhaustive and wellrounded, and are rooted in foundational training: Level 1 and Level 2; and more specifically, Hormone Specialist, Gut Health Master Class, Thyroid Specialist, Mindset Specialist, and more. “While coaches must understand [their] scope of practice, most of today’s [NCI] coaches are equipped to handle virtually any issue that a client is experiencing,” says Jason.

2. You can go your own way.

Nutrition coaches can reach clients in a variety of ways. Once certified, you could start your own business and align with corporations or individuals who seek out your services. No business experience?

No problem. NCI will prepare you for that, too. Because NCI certifications include so much more than nutrition coaching—you’ll get business insights and strategies as well—coaches are encouraged to tap into their entrepreneurial spirit. This two-fold nutrition and business education means your career will thrive.

3. Your passion is your competitive edge.

Jason practices the connection-based model, which gives his coaches a leg up on their competition. The connectionbased model teaches coaches how to connect on a deeper level with clients, because Jason firmly believes that formal education just isn’t enough to create happy customers. As he says, “Clients won’t care how much you know until they know how much you care.”

Choosing a career as a nutrition coach is about so much more than the cash (although that’s nice, too). It’s about helping people achieve their goals and better their lives. “If you’re constantly leading with desire to change people’s lives, you’re always going to be successful,” says Jason.

CRAVING MORE? Check out ncicertfications.com, fill out an application, and set up a call with an enrollment coordinator to determine your unique path.

July/August 2021

PHOTO PAUL BUCETA

We’re willing to wager a guess that you’re invested in your nutrition. You know which foods fuel your workouts best, which ones make you feel not so great, and exactly what to keep in your purse for when a case of the hangries takes hold.

And if you’ve ever found yourself gently counseling others about the differences between macros and calories, you might consider a career in nutrition coaching, a passion-meets-business venture that could pay the bills while also feeding your soul.

“Every successful coach has their own unique story about why they want to help others. Keep that at the forefront. When you help people get what they want, you get everything you want,” says Jason Phillips, the founder of the Nutrition Coaching Institute.

Have we whet your appetite so far?

Here are Phillips’s top reasons for pursuing your certification as a nutrition coach.

PHOTO BY SIMON NEEDHAM

NEVER MISS AN ISSUE! Get trusted nutrition, fitness, and mental health advice from leading experts before it hits newsstands.

YOUR STRONGEST YEAR BEGINS NOW.

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THE QUICKIE |

24-Minute Workout YOUR EXPERT JACLYN PHILLIPS, MASTER TRAINER, RYT300, PN1

Build Ultimate Arms Prepare the pipes for tank top season with these seven moves.

Anatomically Accurate Each of the following exercises begins in what’s known as the anatomical position. Here’s how to do it.

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THE WORKOUT: HOW TO: Complete 2-3 rounds of Circuit A, moving as quickly as possible from one exercise to the next.

Rest 60 seconds between rounds before moving on to Circuit B for 2-3 rounds.

EQUIPMENT NEEDED: Two light- to moderateweight dumbbells.

• Feet hip-width apart with weight evenly distributed • Knees straight • Hips even

• Core engaged • Butt squeezed • Shoulders back and down

July/August 2021

HAIR/MAKEUP MONICA KALRA

anyone’s ever seen. To sculpt an upper body that dreams are made of, you’ll need to hit every inch of those limbs.

That’s where this workout comes in. In just seven moves, you’ll strengthen every muscle from your delts to your tris, just in time for summer.

MODEL ASHLEY WEBSTER

Beautifully sculpted arms are useful for so much more than highlighting your summer wardrobe.

Strong, capable shoulders, biceps, and triceps also mean you have the ability to pick up your kids or the groceries, and lend a hand when your friend needs help moving furniture— all without giving it a second thought if you can handle the weight.

Aside from the functional aspects, buff arms and shoulders also improve posture, optimize your training, and allow you to lift heavier, run faster, and impress your yoga mates with the most controlled chaturanga

LEGGINGS AUMNIE

PHOTOGRAPHY BY PAUL BUCETA

CIRCUIT A

CIRCUIT B A C

Curl to Overhead Press

Front Raise 8-12 reps Stand with dumbbells in both hands and palms facing forward (A). Keeping the arms straight and palms up, lift the weight straight forward to parallel with the ground (B). Hold, then lower slowly to the start position.

B

8-12 reps Holding dumbbells, keep the elbows tight to the body as you curl the weights upwards (A). At the top of the curl, rotate the weights (B) as you press overhead (C).

Reverse the motion to return to the start position.

B

A

Bent-Over Side Lat Raise

A

8-12 reps Holding dumbbells, hinge at the hips so your torso is at a 45-degree angle (A). With a slight bend in the elbows, lift the weights out to the sides until your hands are in line with your shoulders (B). Hold, then lower to the start position.

A

B

Side Lateral Raise 8-12 reps Hold the dumbbells with palms facing your body (A). Keeping your shoulders down and arms straight, lift the dumbbells out to each side so your arms are parallel to the ground, forming a T-shape (B). Hold, then slowly lower.

B

Overhead Triceps Extension 8-12 reps Hold one dumbbell lengthwise in both hands over your head (A). Lower the dumbbell behind your head, pausing once your elbows get to 90 degrees (B). Press back up to the start position.

TRAINER TIP: Brace the core to avoid arching the back, and don’t let your elbows flare out.

TRAINER TIP: Relieve low-back pressure in bent-over positions by engaging the core and glutes.

Curl to Triceps Extension 8-12 reps Hold dumbbells in both hands and keep elbows close to the body as you curl the weights upwards (A).

Lower down slowly, and as you do, hinge at the hips slightly (B) and straighten the elbows to press the weights behind you (C). Hold, then stand tall to return to the start position.

A B C

Dumbbell Punchout 30 seconds

A

B

Hold the dumbbells under your chin with elbows close to your ribs. With alternating hands, punch straight out at a quick, continuous pace for 30 seconds. Engage your core to prevent any twisting in the torso.

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FIND YOUR STRONG with Coach JVB |

*

Our president’s real-life advice for feeling your best, staying motivated, and unlocking your true potential.

Progress Through Unity Your definition of empowerment might look a little different than the woman standing next to you. But together, we can create a future that’s big enough to hold all our uniqueness.

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It’s a powerful thing to realize that the clout rests in our hands. One way I truly believe we can continue to empower all women is by lifting each other up. With society’s pressures and the pressure we may all internalize as a result, it can be an easy trap to fall into making decisions based on fear. If we can support one another as we instead endeavor to use our fear in a way that propels us forward, our lives will become that much richer.

We aren’t always going to agree. But honoring differences and leaning into unity instead of crumbling into division is what will catapult us as women into more positions of power and decision-making, allow us to seize new opportunities, and exercise our confidence muscles. When one of us succeeds, we’re granted the

“Our unity is our strength, and diversity is our power.”

– KAMALA HARRIS

opportunity to bring others along with us.

You are uniquely you, with your own backstory, beliefs, and abilities, and the world needs you that way. So be your own woman, flex your muscles, and do the thing that scares you, while straightening your sister’s crown on the way. Let’s lead and support each other into empowerment now, and in the future. When we decide to commit to progress through unity, there’s nothing in the world that can stop us.

July/August 2021

HAIR & MAKEUP MONICA KAIRA PHOTOGRAPHY PAUL BUCETA

To me, empowerment means having the ability to choose how and when we express ourselves, the right to make our own informed decisions, often in the face of fear, and the capability to support others along our own journey. I personally found empowerment by using fitness as a platform to change my own life, and the lives of others. Each win in the gym is about so much more than that—the confidence built there trickles down to every other area of our lives.

Ultimately though, I believe empowerment is individualistic. I don’t think we can fit the term neatly into one clean and tidy definition. It’s unique to what is empowering to you as a oneof-a-kind woman. Is a new squat PR empowering to you? Being a boss on your work Zoom meeting? Staying home to raise your kids? With so many ways to lead empowered lives, the question then becomes, how can we ensure we’re working towards keeping progress climbing?

the Top

Rise to

PHOTO SARAH ORBANIC

Reigning Ms. Bikini Olympia and mother of two, Janet Layug, flipped the script on 2020, overcoming the year’s curveballs to accomplish a goal that’s been six years in the making.

WRITTEN BY MARTA USTYANICH

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July/August 2021

TUB AGNIESZKA KARPINSKA/SHUTTERSTOCK.COM

CHICKEN ANNA VESNINA/SHUTTERSTOCK.COM

SHAPE ROBCARTORRES/SHUTTERSTOCK.COM

It’s been the toughest

Her Mantra: “YOU GET OUT WHAT YOU PUT IN.”

and most rewarding year yet for reigning 2020 Ms. Bikini Olympia, Janet Layug, and, as for many, it’s put into perspective what matters to her most: the health of the people she loves. When she began prepping for the Olympia competition, which was slated for December 2020, she couldn’t have imagined what the year had in store, and that she might not have a show to compete at after the world screeched to a halt with the spreading global pandemic.

But despite the looming uncertainty, she wasn’t about to give up on the biggest goal of her life. “I was going to show up doing my best, feeling my best, and looking my best—whether I had a stage to step on or not,” she says.

While news of gym closures might have made a compelling excuse for some, for 32-yearold Janet, it was just another hurdle to overcome on her way to the top. But the temporary gym closures in her state of Florida would be the least of her worries. As Janet pressed on with at-home bodyweight training and the limited tools she had on hand, that summer she learned that her father, who was in the audience cheering her on at the Olympia just the year before, was diagnosed with lung cancer.

“That was a devastating blow to our family.”

Janet’s training as a registered nurse immediately kicked in. From his surgery to recovery, she was handson with her father’s care, all while juggling her role as a wife and a mother to two teenagers, on top of her training and food prep. “I had to compartmentalize everything. When I would go to train, I was all in, 110 percent, because I knew I had to balance my time,” she says.

“And it just made me realize that I can handle a lot more than I thought I could—and on top of that, become the best version of myself and make the improvements that I needed the judges to see and get the title.”

Her father watched from home as she pulled out the win during the televised event in December 2020. “Every single year he has me as number one,” says Janet, and she couldn’t be more excited to finally prove him right. Since making her first-place debut at the 2013 FLEX Bikini Model Search and earning her pro card later that year, it’s taken Janet five tries—and over 30 shows on the competition circuit—to claim the coveted title of Ms. Bikini Olympia.

“It’s hard to describe the moment you’ve been

Recovery Prescription When Janet is working out hard, she knows she needs to take recovery seriously so her muscles have optimal time to repair and build.

She always follows up her workouts with seven grams of XTEND BCAA powder to hydrate and replenish energy stores. “My favorite flavor is watermelon explosion,” she says.

She also sets her timer in the sauna for 10 minutes, and regularly indulges in Epsom salt baths.

Her Top 5 Favorite Foods Rotisserie chicken with rice Chicken piccata Chicken wings

“That feeling of self-accomplishment after years of hard work, perseverance, and resiliency is something that no one can take away from you.”

Eggs Benedict Steak marsala

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“If there’s something out there that you want really badly, then the job’s not done until you get it.”

This or That Chocolate or wine:

Wine

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journey. On July 31st, she’ll be hosting her very own NPC Nationals qualifier show, Battle of the Bodies, in Ft. Lauderdale, FL, where other Bikini competitors will have a chance to compete for their pro card and qualify to compete against Janet on the Olympia stage. There, she hopes to defend her title and become two-time Ms. Bikini Olympia. “I’m very excited about this event. A lot of people have been a part of my journey, and this is an opportunity for me to be a part of theirs.”

If there’s one piece of advice that Janet could pass along to other women with big goals, it’s what she’s personally learned firsthand. “As long as you never give up, you can achieve anything you put your mind to. I know it sounds so cliché, but it’s true. If there’s something out there that you want really badly, then the job’s not done until you get it.

It does take perseverance and dedication, it does take times when you’re not motivated, but if it’s that important to you, you will get it done and you will find a way. I’ve achieved the biggest goal of my life, so that’s a true testament to that.”

Cardio or strength training:

Strength training Heels or sneakers:

Sneakers Burpees or squats:

Burpees Gym workouts or outdoor workouts:

Outdoor

We Never Would Have Guessed!

“I have my boater’s license and I’m planning to learn to drive a boat! I’m a very outdoorsy person.”

BOAT PARAMOUSE/SHUTTERSTOCK.COM

she’s doing it. In September 2019, she could hear and see her whole squad cheering her on in the audience. “To see them and know that they’re there, it just made me smile even more. Having that family and friend support, it really lifts you up.”

And no one has been more supportive than her 12-year-old daughter, Briley. She’s been there since the beginning of Janet’s rise to the top. “She sees all the hard work and effort that I’ve had to put into this, and she knows it’s not easy. She knows that it takes real dedication.

And I’m glad because I know it’s something I’m teaching her when she says that she would want to do something like this,” says Janet. By modeling the dedication, commitment, resiliency, and work ethic that competing has instilled in her, she hopes to pass on the same qualities— along with healthy habits like cooking and staying active—to her kids.

Continuing the work of inspiring others, Janet is channelling her passion into coaching other upand-coming competitors, and giving back to the community that’s had her back throughout her

WINE GLASS SELA.SELO/SHUTTERSTOCK.COM

dreaming of for years.

But after hearing my name called, it felt like a weight was lifted off my shoulders,” says Janet.

“Year after year, I put in the work—giving up was not an option. That feeling of selfaccomplishment after years of hard work, perseverance, and resiliency is something that no one can take away from you,” she says, adding, “Knowing I gave it my all, every set, every rep, every choice I made, makes this even sweeter.”

Janet’s winning mindset and laser focus come from having overcome challenges that would overwhelm the best of people. She became a young mother while enrolled in nursing school.

“Nursing school on its own is incredibly hard, and I just had a newborn baby that I was taking care of.”

But she told herself, “‘If I don’t get up and do this extra credit, I’m not going to finish my degree.’ I didn’t want to, I was tired, there was so much going on, but I found a way to graduate, all the while still taking care of my newborn baby.”

And it’s made all the difference to Janet to have the right people in her corner, who understand what she’s doing and why

July/August 2021

PHOTO CHRIS BULILAN

“I’ve been in this sport for quite a while and it was finally last year that I was able to achieve that win, so I’ve just been enjoying being on top and the accomplishment of being the best in the world.

But if there’s a chance that I could become a two-time champion, why not? Just when we think we’re at our best, we can become better.

If I have it in me to go for another title, I think I will.”

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Janet’s Ultimate Leg-Day These are our cover athlete’s favorite exercises when she’s aiming to target her lower body.

1. Walking Lunges Weights “These are perfect for sculpting the legs and glutes, and can be used as a calorie-burning exercise.”

2. Reverse Leg Extension “This exercise targets, tones, and lifts the upper glutes.”

3. Med Ball Wall Sit “Deep squats isolate the glutes and leg muscles while allowing for a full range of motion.”

4. Hip Thrust “The ultimate glute toning exercise!”

S

Janet’s Signature HIIT Workout WARM-UP: ½ mile jog Then perform the following circuit as an AMRAP (as many rounds as possible) in 20-30 minutes.

60 seconds Jumping Jacks 15 Burpees 60 seconds Jog in Place 20 Squat Jumps 30 seconds Speed Skater 15 Single-Leg Lunge Jumps (per side)

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PHOTO SARAH ORBANIC

45 seconds Mountain Climber

July/August 2021

When the summer heat is rising, the last thing we want to do is cook over a hot stove. If you concur, then these do-nothing, no-cook recipes are for you. Charmaine Broughton, host of In Char’s Kitchen, has whipped up these ready-in-a-flash meals that feature seasonal flavors without turning on a single heatproducing appliance.

Goodbye oven, hello fun in the sun.

Summer Simplicity RECIPES BY CHARMAINE BROUGHTON CHARMAINEBROUGHTON.COM STYLING & PHOTOGRAPHY BY TAMARA LÉGER

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FROZEN SUMMER-FRUIT YOGURT POPS PG. 42

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July/August 2021

>>

TOMATO, PEACH & CORN SALAD PG. 42

This salad pairs well with grilled salmon or steak.

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¼ cup olive oil 2 cups mixed herbs, roughly chopped (try basil, mint, chives, and dill) GARNISH: Sesame seeds, Fresh mint and parsley, chopped Chili flakes Drizzle of olive oil 1. Place lentils in a food processor fitted with a metal blade. Pulse until roughly chopped.

HERB GARDEN Lentil Dip Prep Time: 15 Minutes Total Time: 15 Minutes Makes 1 ¾ Cups

1 540-ml can lentils, drained and rinsed

TOMATO, PEACH & Corn Salad

⅓ cup tahini Zest and juice of 1 lemon

2. Add remaining ingredients except for chopped mixed herbs and pulse until very well combined. Scrape down sides of the bowl when needed. Check consistency: if dip is too thick for your liking, add 1-2 Tbsps of water.

3. Add chopped herbs and pulse until just combined. Place dip in serving bowl and garnish evenly with sesame seeds, mint, parsley, chili flakes, and a drizzle of olive oil.

4. Serve with chopped veggies and flatbreads. We loved it on radishes, seed crackers, and toasted sourdough.

½ tsp salt ¼ tsp chili flakes 2 cloves garlic, minced

TIP: THIS DIP PUTS AN OVERFLOWING HERB GARDEN TO GOOD USE.

Prep Time: 10 Minutes Total Time: 10 Minutes Makes 6 Servings

Best for Scorching Hot Days

2 ripe peaches, pit removed, skin on, cut in wedges ½ cup corn kernels 1 cup fresh basil and mint leaves, roughly chopped 1 Tbsp olive oil Pinch of salt and fresh pepper GARNISH: ¼ cup feta, crumbled 2 Tbsps capers 1. Toss together all ingredients.

Top evenly with garnishes.

TIP: TAKE ADVANTAGE OF FARMERS MARKET FINDS BY USING A VARIETY OF TOMATOES.

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FROZEN SummerFruit YOGURT POPS Prep Time: 15 Minutes Total Time: 2 Hours 15 Minutes (including freezing time) Makes 8 Popsicles

3 cups mixed seasonal fruit (try quartered strawberries, blueberries, raspberries, diced mango and/or diced fresh peaches) 2 Tbsps maple syrup (or liquid honey) 1 Tbsp lemon juice 1 cup plain Greek style yogurt (or coconut yogurt) Paste of half a vanilla bean or 2 tsps pure vanilla extract OPTIONAL ADD-INS: 1 scoop collagen or vanilla protein powder 2 tsps fresh herbs, finely chopped (try rosemary or thyme)

2. Stir fruit with remaining ingredients and divide between 8 popsicle molds.

3. Freeze for at least 4 hours or overnight.

1. Place fruit in a food processor fitted with a metal blade and pulse until roughly puréed.

TIP: ADD A SCOOP OF PROTEIN INTO THIS RECIPE AND SWAP OUT YOUR USUAL RECOVERY SHAKE FOR A COOL TREAT.

July/August 2021

BASIL PHOTO JIRI HERA/SHUTTERSTOCK.COM

3 cups tomatoes, roughly chopped

Beach-Approved Recipe!

Ultimate SUMMER SANDWICH

Prep Time: 15 Minutes Total Time: 2 Hours 15 Minutes Makes 8 Wedges

1 large round pumpernickel or sourdough loaf ¼ cup mayonnaise

3 cups slightly packed greens of choice (baby spinach, arugula, or baby kale) ½ lb grilled chicken breast, thinly sliced 1 peach, thinly sliced (skin left on) 1 beefsteak tomato, sliced

>>

3 Tbsps Dijon mustard

Want more plant protein and fiber?

Swap out the mayo and mustard for the Herb Garden Lentil Dip,

½ cucumber, thinly sliced 3 oz goat cheese, crumbled 1. Cut a round cap off the loaf. Reserve top.

Hollow out the inside and top of the loaf to make a bread bowl (leave about ¾-inch of bread inside the crust and on the cap).

2. Stir together mayonnaise and mustard. Spread on inside of the bread bowl and inside the cap.

3. Place greens on the bottom of the bread bowl. Layer evenly with remaining ingredients.

Place the cap back on the sandwich and wrap tightly with plastic wrap. Refrigerate for at least 2 hours or overnight. To serve, remove plastic wrap and cut into 8 wedges. S

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Small Effort,

Big

Impact You don’t have to be a politician or an environmentally conscious wunderkind to make a difference in the world today. Start small, and soon you’ll realize that your day-to-day efforts can pay off, big time.

WRITTEN BY RACHEL DEBLING ILLUSTRATED BY CHANELLE NIBBELINK

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This past year has thrown everything— and we mean everything—at us.

From the earth-shattering (the pandemic, growing civil unrest), to the heartbreaking (the passing of Jessica Walter, Brooklyn Nine-Nine’s final season), to the downright strange (the unexplained worldwide appearances of monoliths, the re-emergence of Bennifer), we’ve collectively survived 18 months of doom, gloom, and setbacks. It’s enough to make even the most optimistic among us feel helpless.

But even when you feel you can’t make a difference, the truth is that you have the ability to impact change on a big level, all from the comfort of your own home.

Go from helpless to heroic with these four little efforts that can spark big results.

Choose a Charity It can be disheartening to hear reports of charity executives earning hundreds of thousands of dollars while the percentage of donations that make it to the intended recipients dwindle under the burden of administrative costs. Case in point: According to The Nonprofit Times, Gary Reedy, the American Cancer Society’s CEO from 2015 until June 1 of this year, made approximately $1 million (you read that right) as CEO of the charity and its Cancer Action Network.

But fear shouldn’t make you feel less inclined to donate your hard-earned dough. “The fact is, most nonprofits are staffed by incredibly dedicated people doing important work,” says Phil Buchanan, author of Giving Done Right: Effective Philanthropy and Making Every Dollar Count, and president of the Center for Effective Philanthropy.

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For unbiased information, you can turn to Charity Navigator, a nonprofit evaluator that compiles information to help shape consumers’ opinions of organizations—for better or worse.

One of its top-ten lists highlights nonprofits that spend 50 percent or more of their budget on fundraising efforts, a big no-no when it comes to making every dollar count. (Cancer Survivors’ Fund topped that list, in case you’re curious.)

CharityWatch, another organization that analyzes and ranks nonprofits, uses a traditional letter grading system to inform site visitors which charities spend the most on programs and the least amount on fundraising. Making an informed decision is as easy as A, B, C.

Look Good, Feel Good Take a quick look in your cabinet or makeup bag and it’s easy to see that the amount of beauty products we dispose of over the course of a year is staggering.

Pretty packaging made of a composite of plastics and metals may look great on your shelf but likely aren’t recyclable in your district, and many of the chemicals that help us glow can be damaging to the environment once they are washed from our face and bodies. A type of ingredient recently making headlines is microplastics, the exfoliating plastic beads often found in cleansers. Since they don’t break down, these tiny pieces of waste make their way into our water sources, harming the ecosystem and the animals that live within it.

You can still help reduce waste while fueling your inner beauty addict. Support

brands that offer refillable dispensers, such as Fenty Skin or Milk Makeup, which also offers minimally packaged products. Another way to ensure that your products aren’t doing excessive damage to the environment is to look for the EWG VERIFIED™ logo, an indication that the item doesn’t contain a host of harmful ingredients that are linked to cancer, fertility issues, allergies, and other health concerns.

Make Your Home Efficient, Easily It’s the thick of summer, and in most areas of the United States, you know what that means: the AC is cranked up 24/7. And with many of us working, socializing, and existing almost exclusively online, it’s harder than ever to go off the grid, both literally and proverbially.

In 2020 alone, Americans ate up 3.8 trillion kilowatt hours of electricity—that’s 13 times the amount used in 1950. But the power to illicit change is in our hands. The US Energy Information Administration notes that nearly 40 percent of the country’s electrical consumption is in the residential sector, more than both commercial and industrial. The good news is, that means that with a bit of course correction, individuals can have an impact on a big scale.

Upgrading your home’s incandescent or halogen incandescent lightbulbs to LEDs is an easy, accessible way to reduce your home’s electrical footprint. “There’s no time like the present,” says Jennifer Thorne Amann, author of Consumer Guide to Home Energy Savings. “The price for LEDs is becoming more comparable to older styles of lights, and they last much longer.” Plus, they don’t emit as much heat, which can affect your home’s overall temperature.

Larger appliances like refrigerators often get a bad rap for being the worst electricity sucking offenders. But Amann says that there are plenty of other smaller, surprising culprits that you may not suspect. Having several cable boxes in your house can suck up as much electricity as your ice box.

Sealing drafts in your house can go a long way as well—the less hot or cold air that escapes, the less your furnace and air conditioner have to work. And when shopping for new appliances, look for the Energy Star logo, a program run by the

July/August 2021

saving alternatives and ask them why.

Though providing consumer feedback may feel small potatoes, doing so through social media can capture the attention of businesses that want to keep you as a customer. This approach also applies to companies that have a “green” line of products but still offer more traditional options that are less ideal from an electricity standpoint. “Ask them why they are selling these products when it’s obvious they are aware that there is an alternative,” Amann suggests.

Be a Bee’s Best Friend US Environmental Protection Agency and US Department of Energy to help inform consumers which products use less electricity than standard models. For insights into how much money you could save in electrical costs, energystar.gov has tools that help you determine which investments are best for your bottom line.

While Amann says that supporting companies that offer more environmentally conscious products is ideal, you can also petition for change by reaching out to companies that don’t offer energy-

By this time, you’ve likely heard how integral bees are to the health of the planet and to our food supply. Think about it this way: every third bite of your food can be attributed to the pollination work of bees, according to World Bee Day. In fact, we can thank bees and other pollinators for 75 percent of the plants that make up nearly 90 percent of the world’s food. For such tiny creatures, that’s a big responsibility!

Like most other species, the bee population has been negatively impacted by humans. Our pesticides are making it

harder for them to reproduce by causing drones to deliver low-quality sperm to their queens, and the loss of quality and quantity of flowering plants are stripping them of their top sources of nutrition.

It’s even theorized that power lines may disrupt bee communication, affect their ability to forage, and cause them to fly erratically. The good news is that there are easy steps you can take to help support your local bee population.

“Stop mowing your lawn,” stresses Sarah Red-Laird, executive director of Bee Girl Organization and president of Northwest Farmers Union. The very dandelions and wildflowers that you are attempting to rid your grass of are the very things that honeybees and their ilk thrive on.

Another recommendation from the Queen Bee herself? Look for businesses that are part of the One Percent for the Planet network, which means they give one percent of their sales to support environmental issues. S

@ HEAD TO STRONGFITNESSMAG.COM FOR EVEN MORE WAYS TO DO GOOD FOR THE GLOBE.

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W

Trainer Tip:

Fire u with p your gl u t booty his lower- tes bo -band work dy out.

PH O TOG R A PH Y BY TE N JA M

BY C ES P RO U ATRIC HELS TI N E EA C

BY T L ARK K IJAN E A DA LY

W R IT

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MODEL TARYN STENCIL

ELEC TRIC CIRC UIT

HAIR & MAKEUP STEPHANIE KOLE

Keep your weight distributed evenly in the hips so you don’t lean to one side.

W

CIRCUIT 1

A

B

We love a workout that fits in our purse.

While the unassuming booty band may be small, it’ll only take one round of this workout to remind you of its power. Aside from being perfectly portable, the booty band may be one of the most underrated pieces of small equipment when it comes to building strength and maintaining form.

The constant tension that’s created means your lower-body strength and muscle gains will be elevated, and through virtually any exercise you complete with the band positioned around your thighs, your hip strength will get an added boost even if that’s not your primary focus.

The booty band is also a tangible reminder for good form—you’ve instantly got a built-in tool that’ll activate your hip and glute strength to hold it in place, while keeping your lower-body alignment in check.

And while its function is all well and good, the following circuits in this workout are a serious butt burner, so get ready to check leg day off your list this week. Your squats won’t know what hit ’em.

Lateral Band Walk

15 reps per side Place the resistance band above your knees with feet hip-distance apart. Sink your hips down and back and keep your knees aligned with your big toe (A). Stay low and step to one side (B), completing all reps in one direction before repeating to the opposite side.

A

B

Standing Glute Kickback 12-15 reps per side (Shown on pg 50) Stand with feet hip-width apart with the band above your knees. Hold on to a sturdy object, then hinge at the hips to 45 degrees. Lift one leg behind you, keeping the knee bent, focusing on using the glute to drive your movement. Lower with control and repeat for all reps.

C

HOW TO This workout is made up of two circuits. Perform three rounds of Circuit 1, completing each exercise back-to-back without rest. Then, rest for 60 seconds before you move on to three rounds of Circuit 2.

Squat Pulse 15 reps With the band above your knees (A), squat down low (B), then pulse at the bottom (C). Come back to standing, then repeat for remaining reps.

Trainer Tip: Squat as low as you can while maintaining good form.

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Trainer Tip: Activate the glutes even more by ensuring the front knee pushes outward.

A

Banded Walking Lunge 10 reps per side Stand with feet hip-width apart, with the band above your knees (A).

Take a big step forward so you’re in a long lunge, bending into the front knee (B). Drive the back foot forward so you come back to standing.

Continue walking forward, alternating legs.

B

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July/August 2021

Banded < Glute Bridge

B

CIRCUIT 2

15 reps Lie down on your back and place the band above your knees. Bend both knees, keeping your feet hip-width apart (A).

Drive your hips up and squeeze your glutes (B).

Hold for two seconds at the top, then come down with control.

A

Side Lying Clams

A

12 reps per side

B

Lie on your side with the band above your knees. Bend your knees, keeping them in line with your hips (A). With feet together, lift your top knee to create tension in the band (B). Focus on driving the knee upwards and controlling it on the way down. S

A

Banded Jump Squats

B

To failure Place the band above your knees and stand with feet slightly wider than hip width.

Lower your hips into a squat, pushing the knees outwards slightly to feel resistance in the band (A). Then, explosively jump (B), landing softly back into the squat.

Repeat quickly until failure.

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Standing Half Moon

Now &

Stand with feet hipwidth apart and float the hands over your head, pressing them together. Lean to one side, lengthening the spine, and stay for three breaths. Repeat on the other side.

Feeling frazzled? These empowering yoga poses will bring you back to the present.

WRITTEN BY ABIOLA AKANNI

PHOTOGRAPHY BY PAUL BUCETA

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MODEL JANINE HAYNES HAIR & MAKEUP MONICA KALRA LEGGINGS VIBE TOP LULULEMON

With so much of our energy invested in everyday demands, from being a complete boss in your career to providing support as a caregiver, women are faced with roles that call for constant emotional output. And while being a modern-day superwoman is certainly within our wheelhouse, the pressures can sometimes mean we don’t always feel empowered in our own bodies.

To bring our minds back to the present moment, check in with our emotional and physical well-being, and move our bodies in a way that feels oh-so-delicious, we’re turning to this seven-move yoga workout that was designed with empowerment in mind.

Practice these poses individually or turn them into a flow to ward off fatigue and brain fog and boost your mood.

July/August 2021

This pose improves

focus and concentration.

Warrior III From standing, transfer your weight into one leg. Slowly float the other leg behind you as you hinge from the hips and tilt forward until your body is parallel with the ground.

Keep your hips square and extend your arms over your head. Aim for three breaths before changing sides.

How to: Perform these poses to center your mind or unwind after your day. Hold each pose for three full breaths per side when necessary.

Equipment Needed: Yoga mat and block (optional)

Half Moon From Warrior III, carefully drop the same hand as the standing leg down to the ground. Use a yoga block if you can’t reach. Slowly rotate your body to open as you lift the free arm up to the sky. If it feels comfortable, turn your gaze up to your lifted hand.

Aim for three breaths, then change sides.

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Forward Fold & Halfway Lift Stand with feet shoulder-width apart.

Hinge from the hips and drop hands down to the ground, or shins if that’s more comfortable, and completely relax the neck so your head drops (A). From here, lift the eyes to look forward, flattening out the back like a table (B). Stay for three breaths, then relax the neck and back to release into the fold.

A

B

High Lunge From Forward Fold, lunge one leg behind you, keeping the heel lifted. Raise your upper body and lift your hands so your biceps are in line with your ears. Keep the back leg lengthened, and the front shin perpendicular to your mat, making sure the knee stays over the heel. Stay for three breaths.

Combat sitting all day with this chest and hip opening pose.

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July/August 2021

Form Check: Activate the thighs in this pose to avoid rolling inwards. Press the outer edge of the back foot into the mat.

Warrior II From High Lunge, rotate and drop your back heel so you can feel your hips open. Drop your arms front and back so they form a T-shape, palms facing down, opening the chest. Turn your gaze towards your front hand and hold for three breaths, then change sides.

This is a meditative pose for

calming the mind.

Focus on the breath and notice your thoughts. You may work to increase the amount of time you hold this posture to enjoy its relaxation benefits.

Cross-Legged Pose Sit in a comfortable cross-legged position, with the backs of the hands resting on your knees, palms open. For additional support, sit on a pillow or rolled up blanket. You can close your eyes if you’d like. Pay attention to the breath and focus on calming the mind. S

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Spark

Joy It goes without saying—it’s been a year. But with hope on the horizon, we’re ready to shake off the dust and feel like ourselves again.

And that starts with actively participating in happiness.

Invite moments of fun and lightness into your day with these ideas for being intentionally joyful.

WRITTE N BY LARUE V. GILL

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10 Ways to

Joy is in an inside joke with a friend, the thrill of a new adventure, the thoughtfulness of a gift.

It’s in the little things, and it’s in the big moments, too.

“Joy has a different definition for each of us,” says Lisa McCourt, author, speaker, and founder of Joy School, where for 20-plus years she has taught people the art of genuine happiness. “For some, it's a highenergy, raise-the-roof, party vibe, and for others it's a deeply still and profound sense of quietude and inner bliss.”

On a physical level, joy occurs when your body’s “feelgood” hormones—dopamine, serotonin, and oxytocin—release into the central nervous system.

This rush can result in physical

sensations such as all-over tingling or a sudden rush of tears.

According to Healthline.com, joy boosts the immune system, reduces stress and pain, and supports longevity.

And maybe, right now, we could all use a little more of it.

“Now, more than ever, it’s critical to build your joy muscle because a lot of us have forgotten how to live in a joyful state of emotional freedom and that’s keeping us in a collective, limited rut of low-vibe existence,” says McCourt.

If stress, worry, fear, and negativity have been consuming you lately, then it’s time to flex that joy muscle. Keep reading to discover 10 simple ways to inject lightness, laughter, and fun into your days for a more joyful you.

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1

TRY SOMETHING NEW

SING LOUD & PROUD

Whether you’re a secret shower singer or you can’t get enough of cruising down the highway as you croon in the car, letting loose in the moment and belting out a tune reaches a level of joy that’s undeniable.

And it turns out, that’s a physiological fact, according to McCourt.

“Singing clears stagnant energy out of your body, quiets an overactive mind, releases endorphins, and even strengthens immunity,” she says.

Who cares if you can’t carry a tune?

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3 MAKE CONNECTIONS Krepp makes it a point to say every nice thing that comes to her mind to other people while she’s on her daily walks.

Things like, “I love your skirt,” “Great to see you,” “Enjoy your bike ride.” It’s through these little interactions and small connections that Krepp finds additional sparks of joy. “What I do matters,” she says. “It may even matter more today with so many of us disconnected for so long.” Feeling socially connected also helps to improve physical health and mental and emotional wellbeing, according to The Center for Compassion and Altruism Research and Education.

5 MINUTES Just this much time outside can improve mood and self-esteem.

4. Engage

With Nature According to the Environmental Protection Agency (EPA), the average American spends 93 percent of their life indoors. Add a worldwide pandemic to the mix with many people still working remotely or feeling apprehensive to venture out, and that percentage might be even higher. But scientific research has revealed that getting outdoors is good for your health.

From improving short-term memory, increasing longevity, and reducing stress, to boosting immune function, and decreasing anxiety and depression, a stroll by the river, a hike through the forest, or a lunch break on a park bench can provide a multitude of benefits. “My biology improves every time I find a green space to ease my tension,” Krepp says.

“When I need to find joy, I like to get out in nature and hike.

It’s so peaceful and beautiful.”

JEN HEWARD PERSONAL TRAINER, NUTRITION COACH, AND SOCIAL MEDIA INFLUENCER

July/August 2021

SUP PHOTO MMEEMIL/ISTOCK.COM MICROPHONE RATSANAI/ISTOCK.COM GARDENER VGAJIC/ISTOCK.COM SOURCE: JOURNAL OF ENVIRONMENTAL SCIENCE AND TECHNOLOGY

2

When was the last time you attempted to do something completely new? Follow your curiosity by playing the guitar, discovering a new language, reading to children, doing yoga, painting a picture, or even rock climbing. Trying something new can ignite the excitement of being a beginner. Karina Krepp, holistic lifestyle coach, certified yoga instructor, and ACE-certified personal trainer, suggests making a list of all the things you’ve ever wanted to try, but haven’t yet. Then, pick something that people who know you would be stunned to hear you’re trying. “Step outside your comfort zone and into the joy of the new,” she says. “There’s no pressure when you’re a total beginner— only the wonder of learning and the novelty of growing your joy.”

5. Do

Your Good Deed of the Day Jill Lubin, the four-time best-selling author who penned The Profit of Kindness, suggests practicing a conscious act of kindness every day as a way to spark joy in your life.

Examples include sending an encouraging text to a friend, helping a neighbor, connecting with someone you haven’t seen in a while, or sending a card to someone in the mail.

Krepp says when she feels low, she goes into her cupboard, takes out some canned goods, and heads to her local community fridge that was set up to help others in need.

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Doing good for someone else lights up the brain’s pleasure and reward centers as if you were the receiver, not the giver. This phenomenon is called the “helper’s high.”

6 TIDY UP YOUR SPACE

We would be remiss if we didn’t mention the KonMari method, created by Marie Kondo. This popular organization method, which she outlined in her book, The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing, took the world by storm and even earned Kondo a Netflix series. Kondo’s method encourages people to tidy up and organize their space by letting go of things that no longer “spark joy.”

“The criterion for deciding what to keep and what to discard is whether or not something sparks joy,” Kondo wrote in her book. “When deciding, it’s important to touch it and by that, I mean holding it firmly in both hands as if communicating with it.”

If that material thing, be it a book, an article of clothing, a knickknack, or decorative pillow, sparks joy (as in, you feel a thrill rising within you), keep it. If it doesn’t, let it go, but be sure to thank it before saying goodbye to it.

The idea is to not only clear your clutter (which in and of itself feels pretty darn good!), but to help you develop a deeper appreciation for the things you do have.

7 LEAVE A BIG TIP In August 2020, Fox 56 News Lexington (Kentucky) reported that after seeing a big-tip challenge on Facebook, Jonathan Alexander gathered up some donations to leave a $300 tip to a Waffle House server and $1,100 to the crew at a Texas Roadhouse.

While most of us may not be able to afford thousanddollar tips, leaving anything higher than the average recommended 15-20 percent can undoubtedly make your server’s day, and put a grin on your face, too. “If you’re fortunate enough to be able to help somebody, do it.

It’s an amazing experience,” Alexander told Fox 56 about his big-tip gesture.

“When I need to find some joy in my life, I go to the animal shelter or the puppy store and ask to see a few pups. I let them lick my face and chew on my shoelaces, and I watch them jump on each other and play.

This literally makes me laugh and forget everything!”

DANNY J JOHNSON PERSONAL TRAINER, MOTIVATIONAL SPEAKER, AND CO-HOST OF THE BEST LIFE PODCAST

8

MAKE A HAPPY BRIDGE Did you know it’s possible to re-wire your brain to lean on positivity? To begin this process, identify as many things you can think of that bring you joy, from big things like planning a trip, to small things such as a warm bath. “Then when you need a boost, choose one that’s doable in that moment and do it,” says Julie Potiker, mindfulness expert and author of Life Falls Apart, but You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos. “When you enrich and absorb the good feelings you have while feeling joy, you make a happy bridge in your brain,” which means creating new neural pathways by consciously choosing joyful activities. In this way, taking action to counteract negativity encourages your brain to re-wire for happiness.

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9. Dance

Pause your eye roll on this ad-nauseum phrase because it’s got some merit. Shaun T, a celebrity fitness trainer with Beachbody, says cutting a rug in the privacy of your own home can improve cardiovascular endurance and total-body fitness. “Movement makes you happy, so move!” he says. “Boost those endorphins and get joyful.” If you’re feeling totally awkward, try following his dance and fitness program, LET’S GET UP!—a 30-35-minute session that promotes happiness and positivity at BeachbodyOnDemand.com.

10 TURN NEGATIVITY AROUND If you want to dig a little deeper to find joy, then this one's for you. When you’re feeling blue or experiencing negative emotions, instead of distracting yourself with an indulgence, invite the full experience of the emotions instead, McCourt suggests. “Take a piece of paper and write it all out, being as petty, whiny, and childish as you can possibly be. Don’t censor yourself and don’t try to be mature or enlightened about it,” she explains. “But before you start, set a timer for 10 minutes, and stop as soon as it goes off. This gives your emotions a chance to run through you.” After your 10-minute rant, ask yourself: “Based on all of this, what would I love?”

“Let your negative emotion be the springboard for realizing what would make your heart sing, and then put all your energy and attention into this new vision,” McCourt says. S

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LEAH WARD F45 TRAINING GYM OWNER AND FITNESS MODEL “I’ve realized the days I find the most joy in life are when I compliment and help others, looking for nothing in return. There was a quote I once read that said, ’A compliment unsaid is a soul unfed,’ and that has stuck with me to this day.”

KAREY NORTHINGTON CPT, RN, AND OWNER OF PROTEIN HOUSE “One of my favorite things to do to spark joy is playing a child-like activity outdoors.

Swings, tag with my son, or a Nerf gun war gets the heart pumping and brings the laughs!”

LORI HARDER CREATOR OF THE EARN YOUR HAPPY PODCAST AND FOUNDER OF LITE PINK “I remind myself that at the end of my life, meaningful moments, relationships, and living into my highest purpose will be what meant the most, and this is what helps me get really present daily in the little things, like walks with my dog and husband, and solving problems, creating solutions, and ideating on projects that feel important to me. It’s a constant choice to choose joy and remind myself that I get to do the challenging things, and I get to decide if I’m available for the joy or not in every moment.”

Ever been to a joy party?

Yep, it’s a thing. Lisa McCourt, the founder of Joy School, invites you to join her and various guest speakers on the first Monday of every month to learn the art of joy.

Visit LisaMcCourt.com for more details.

July/August 2021

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Like No One’s Watching

Presenting our latest collection of at-home and gym workouts.

Curated by Fitness Experts. Made for Fitness Lovers.

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July/August 2021

MODELS AMY JO PALMQUEST & MYRA EDWARDS HAIR/MAKEUP MONICA KALRA

SAVE MY SPOT

We could all use a helping hand— especially when it comes to lifting heavier in the gym. Get the latest tips for becoming a better spotter so you can support your partner as she gets those gains.

City by city, the nation is beginning to return to a semblance of normalcy after COVID lockdowns.

For us personally, we’re chomping at the bit to get back to the gym—the beep of your swipe card upon entry, lifting heavy on machines, even the smell of the weight room (that’s right, we said it)—we’ve missed it all so much. But what we’re looking forward to the most? The camaraderie of working out alongside others.

And while we’re excited to get back at it, admittedly, we’re also a little nervous. For many of us, it’s been over a year of bodyweight workouts accompanied by light dumbbells and resistance bands— perfect at-home tools, but not exactly keeping us prepared for the heavier lifts we’re craving. That’s where the support of a gal pal and your fitness goals collide. Here, learn how spotting your sisterfriend in the right way can make all the difference in building both your camaraderie, and your muscles.

First Things First The role of a spotter in any exercise is simple: ensure the lifter’s safety. This means that the responsibility is on you to watch out for the lifter’s best interests. Without hindering their efforts, your job is to assist only when it’s needed, and that means staying engaged with your partner and her needs.

On that note, a spotter

should know when to hang back. For example, if you’re spotting a bench press, you shouldn’t feel like you’re doing a set of bent-over rows while the lifter is repping out her presses. Recognize when not to touch the bar. Your presence alone can bolster a lifter’s confidence and help her push further than she normally would, so only apply assistance when it’s really called for.

PREPARE FOR LIFTOFF In spotting the bench press, give, or at least offer, a liftoff. A liftoff is the act of assisting the bar off the rack (while the lifter does it too) to place it in the correct position over the chest to start the eccentric phase of rep number one.

There are two distinct scenarios when benching without a liftoff will be a disservice to the lifter. The first is if the bar is racked too high for the lifter's reach. With a properly aligned body in the setup, she may be ready to press, but the extra reach she'll have to do to get the bar out of the rack and pulled into the start position will expend more energy than is necessary and will also pull her shoulders out of the desired set position. This could set a negative tone for all the reps in that set.

In addition, some racks have a very high “lip” on the rack, meaning you have to clear this ridge every time you unrack the weight—annoying and finnicky, but also gives your shoulders another opportunity to lose their set and alignment.

Once your shoulders are no longer set after the weight is unracked with the bar free-held in your hands, it's nearly impossible for you to properly reposition them unless you end the exercise.

Needless to say, this small tool can often be a make-or-break factor for performance, strength, and stability.

THE IDEA IS TO BE NEAR THE BAR, BUT ONLY TOUCH THE WEIGHT IF IT STOPS MOVING. THAT’S IT. IF IT’S MOVING SLOWLY, IT’S THEIR REP. NOT YOURS TO ALTER. BENCH PRESS This is by far the most commonly spotted exercise in the gym and, unfortunately, it’s also one of the most commonly botched attempts at spotting.

One of the biggest mistakes spotters make in this exercise is using an underhand grip. This palms-up grip means you’re essentially setting up to biceps curl the weight off the lifter’s chest, should they get pinned or injured. Instead, enlist the help of your larger back muscles by using an overhand or mixed grip.

This way, should a mishap occur, you’re in a position to row the weight off the lifter’s chest, if needed.

To achieve the best point of leverage, step into the lift instead of standing far away. The idea is to be near the bar, but only touch the weight if it stops moving. That’s it. If it’s moving slowly, it’s their rep. Not yours to alter.

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SQUAT Spotting directives regarding the squat can be a bit divisive; some coaches will say spotting the bar is the best way to go. Others will say that spotting around the armpits or chest is best. We think this pales in comparison to the idea of spotting around the obliques/waist area.

And here’s why.

When a lifter is stuck in the hole, often times, the immediate feedback a tactile cue on the trunk region can provide can help them right through that sticking point thanks to additional bracing. It’s the same idea as wearing a lifting belt during squats or pulls.

Spotting the squat by holding the bar, it can be argued, is less reliable. Bringing the forearms or hands all the way around the front of the body to cover the chest can be both cumbersome and somewhat inappropriate, depending on the situation. If your partner is an everyday, non-competitive lifter, spotting the waist will offer more than enough support for her.

DUMBBELL PRESS In this exercise, all the rationale behind spotting under the elbows can be put to bed.

It’s much more dangerous to practice, and naysayers are typically advanced lifters who have cemented their patterning for years.

Simply put, spotting at the elbows disregards the potential for lateral movement of the dumbbells, since the forearm and wrist are completely free. When dumbbells become unstable, a spotter’s job isn’t just to help the upward motion—it’s also to help keep the movement centred and in line as the weights travel upward. Applying pressure under the elbows only takes one wrong angle

IN THE DUMBBELL PRESS, SPOT AT THE WRISTS, NOT THE ELBOWS, TO KEEP LATERAL MOVEMENT IN CHECK.

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or misfire from the lifter to end up clocking herself in the face with a heavy dumbbell that falls inward. This happens. And there are several fail videos on YouTube to verify that.

That’s why we recommend a spot at the wrists, which creates much more control over the path of the lift. One might argue that a spotter in this position will not have as much strength to help a lifter, but if your partner needs more than 15 lbs of assistance per arm (which most people can assist with while spotting at the wrist), the simple truth is that the lifter is likely too weak to be using the amount of weight she selected in the first place. Give it an ego check.

BARBELL OVERHEAD PRESS Because the bar is connecting the hands in this exercise, unlike in the dumbbell press, this common movement can be spotted at the elbows. Pressing the weight overhead will have no added benefit from a spotter trying to reach up and spot the bar, so it’s safe to spot the elbows from behind when help is needed.

COMMON INJURIES CAN BE AVOIDED

BY USING A SPOTTER.

DEADLIFT, ROW & CLEAN: YOU’RE ON YOUR OWN It’s unnecessary to spot someone’s chest or hips in a deadlift, or their first pull in a clean. These are examples of movements when the lifter can either do it, or they can’t. The presence of a spotter for anything other than motivation serves no purpose to the quality, safety, or completion of the lift. If your partner is struggling with these ones, you can emotionally spot them by suggesting they drop the weight or select a different exercise altogether. S

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UNSTOPPABLE WOMEN |

When Amy Ledin was diagnosed with lung cancer, she refused to see it as a death sentence. Instead, it became the reason she would take chances, chase her dreams, and live her life on purpose.

WRITTEN BY KATHRYN LEKAS PHOTO BY PAUL BUCETA

“My superpower is my cancer.”

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Less than one percent. That was the five-year survival rate Amy Ledin was given after being diagnosed with stage-4 non-small cell lung cancer in 2013. At just 36-years-old, the news came as a shock. “I wasn’t a smoker, I didn’t have a history of drugs—I was so surprised,” she recalls about her diagnosis.

The impending fear that tomorrow may never come didn’t just weigh on her out of her own despair. Married, and a mom to six children, Amy knew if she were to succumb to the grim statistics, she’d leave behind the beautiful life she’d built. So she decided to lean into the fear with unshakable determination, and spun the diagnosis on its head to instead make it the reason she’d take every chance she could. “I went all in on the belief that I would be the less-than-one percent,” Amy says.

Positively Aligned At the time of her diagnosis, Amy was submersed in the fitness industry as an online coach and was well-versed in nutrition and exercise. But she says that at the time, her own mindset surrounding health and fitness was seriously flawed, and she began questioning how she was treating her own body versus the more loving standards her clients were used to. “I had no confidence. I was restricting [foods], overdoing cardio, trying diet trends… I wanted it at all costs,” she says.

As she realized that her days were no

longer guaranteed, the disconnect she felt between how she was coaching and living was more obvious than ever, and for the sake of her health, it was time to make a change. Amy’s determination to survive her lung cancer revved as she researched women who had beat it.

Her brain was flooded with positivity.

“What you focus on will grow,” she says.

She directed all her energy into taking a health-focused, holistic approach to exercise and nutrition to support her body, and she set her intentions on believing that she would beat cancer.

This mindset shift was exactly what she needed to put her health first, and a few years later, she also developed an important take-action system that she still relies on to this day. Amy’s daily agreement cards (DACs) prompt her to examine any areas of her life that she feels she could improve upon, such as spending more quality time with her children, and the following day she’ll set her goal as following through on that promise. She credits this daily practice as a way to consciously commit to positivity.

Living Boldly Now in a place where her health came first, Amy was determined to continue living her life as though she had already beaten her cancer. She invested in the experiences she had always wanted to share with her family, like a dream home and vacation. And she continued to train

“I went all in on the belief that I would be the less-than-one percent.”

Proudly sporting her chemo fanny pack.

Amy’s priorities are to inspire her family and prove that anything is possible.

(leg day on chemo tops her “bad-ass moments” list). Rocking her chemo fanny pack, Amy boldly pushed past stares and stereotypes, believing so long as she could still get to the gym, she belonged there.

She even conquered a Spartan race while on chemo with one of her daughters to show her what sheer will looked like.

More than seven years since starting her relentless journey, comprised of over 2,200 pill-form chemo treatments and over 41 IV infusions, Amy says she took it one day at a time—because she had to. “If I thought I would be fighting for 7 years, that would have been too heavy,” she says. “Showing up each day, even going to the gym for 5 minutes just because I said I would, was something I could do.”

Sharing Her Story In March 2020, when the world put the brakes on due to the pandemic, Amy discovered she’d need to go through another round of chemo. But the news still didn’t stop her from staying in the driver’s seat of her own life, and she created her first podcast, F*It! While the decision was initially driven by fear, “I got scared. I didn’t want to regret anything,” she says, the experience has opened her eyes to just how powerful communicating and sharing can be.

“When we don’t share our struggles, it can eat at us,” Amy says. “By sharing our ups, and especially our downs, we keep our minds healthy, we connect, and we grow.”

Now in remission since January 2021, Amy’s outlook on one of the most frightening experiences of her life is the driving factor behind how she lives with purpose. “My superpower is my cancer. I’ve seen it as a gift that makes me stay present and hard to rock,” she says. “There’s always challenges. Focus on the first step, conquer today.”

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UNSTOPPABLE WOMEN |

Women to Watch These women are making waves in the health and fitness industry.

WRITTEN BY KATHRYN LEKAS

Megan Harden

“I’m proof it’s never too late—I didn’t get started until I was 40!”

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After marrying her high school sweetheart at 18, then having two kids and prioritizing her family’s needs over her own, Megan had given up on having the body she’d always wanted. That is, until the week of her 40th birthday, when a look in the mirror reminded her that continuing to dismiss proper nutrition and exercise would only send her further down the unhealthy path so many women succumb to in mid-life. With the support of her family, Megan stepped inside a CrossFit gym for the first time and was inspired by the bodies she saw. “The women had big, beautiful muscles, but still looked feminine,” she says. “I never realized I wanted to look like that until I saw it in person.”

Since then, she’s not only transformed her own body, she’s now using her life-changing experience to motivate others who feel just like she used to.

Megan is amazed at the results she’s achieved just by making one small change — doing something for herself every day. To help women just like her, she started posting YouTube workouts designed to deliver dumbbell and bodyweight exercises that can be done at home, in just 20 minutes. “I want to inspire women to get moving, even with limited time every day,” she says.

July/August 2021

MEGAN HARDEN PHOTO SARA KERNS PHOTOGRAPHY

Age: 44 Hometown: Chesapeake, VA Gig: Nutrition Coach & Fitness Influencer Follow her: @meganhardenfitness

Mallory Dougoud Age: 29 Hometown: San Antonio, TX Gig: Fitness Coach & Model Follow her: @mallorydougoud

“Women are capable of so much, and I want to be the one to tell them that they can truly do anything they put their minds to.”

You could say Mallory’s coaching program, Made by Mal, was born out of necessity.

Struggling for years with anxiety, bullying, judgement, and an eating disorder that stemmed from ridicule as a collegiate cheerleader, Mallory desperately needed something to elevate herself. When she didn’t find support through her family for her career choice in health and fitness, the former NBA dancer created it through community. “I want to connect with other women who have struggled because that’s my story,” she says. “I’ve had to work so hard for everything, independently.”

Through her layered coaching program, Mal strives to help other women look and feel their best with methods that stretch beyond nutrition, training, and supplementation.

She emphasizes the importance of mindset and support with her “online girl gang,” because she knows how critical feeling empowered is. “I want all my girls to be confident, proud, strong women,” she says.

“I’m doing what I love—inspiring women to be their best selves. Seeing my clients happy, or have them call me randomly because they had a breakthrough, makes me feel like I am making a difference in this world.”

Christine Franklin

CHRISTINE FRANKLIN PHOTO FELISHA CARRASCO

MALLORY DOUGOUD PHOTO LEE MARTIN PHOTOGRAPHY

Age: 34 Hometown: Newport Beach, CA Gig: Strength and Conditioning Coach Follow her: @christine_trains

For Christine Franklin, 4 a.m. wake-up calls five to six days per week for strength and endurance training was just the beginning of her fitness journey. As an Explosive Ordinance Technician (EOT) with the US Navy’s Special Operations Force, Christine was expected to maintain an exemplary fitness level to execute missions, and this was often the only time she could fit her workouts into her demanding days. After a decade of hard work and top marks, Christine reached the rank of Chief Petty Officer and Team Leader — titles rarely given to women, let alone women of color.

Since returning to civilian lifestyle five years ago, she’s been channeling that hardwired discipline to help

other women take back full control of their lives through mental health, nutrition, strength, and mobility.

“When I was in the service, there were very few women I got to work with. I missed the dynamic of female empowerment and mentorship, and I wanted to bring that to other women in their daily lives.” Christine says she accomplishes this by taking a holistic approach to coaching and lifestyle, and getting to know her clients on a personal level. “My clients describe my coaching style as detailed, technical, and empowering.

They always share with me that I give them exactly what they need to improve and reach their goals.

They never feel like they’re getting a cookie-cutter training routine.”

Mal’s philosophy: self-love over competition.

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TRANSFORMED | Celebrating Your Journey

Continued Habits Post-Transformation Challenge, Melissa says she’s committed to continuing these practices:

AGE: 39 HOMETOWN: Blackie, Alberta, CA GIG: Part-time farmer & full-time mom

The Ripple Effect

STRONG Transformation Challenge Winner!

Melissa McWilliam For lifelong farmer and sports fanatic Melissa, a positive body image wasn’t always something she possessed, and she silently battled feeling uncomfortable in her skin for years. But when she discovered the functional strength of CrossFit training, she felt her focus shift to becoming stronger and more agile—she felt proud that her legs could deadlift over 300 lbs. As the COVID-19 pandemic set in, Melissa’s physical and mental health took a hit.

That’s when she joined the STRONG Transformation Challenge, determined to build discipline and a holistic approach that would empower her to return to the fit lifestyle that allowed her to feel strong in body and mind.

WRITTEN BY CHELSEA CLARKE

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PHOTOGRAPHY BY PAUL BUCETA

“This challenge has helped me to become more disciplined with my workouts and nutritional habits, which has rippled into me feeling better about the skin I’m in.

I’ve learned how to love the ‘imperfect’ me. The respect I have for myself has brought with it a new confidence, and more positive energy into each day. I hope my self-confidence ripples into those around me so they can feel more energized, confident, and capable, too.”

Mental Health Benefits Melissa’s routines have helped her combat the negative effects of pandemicrelated lockdowns, which are still rampant in her area. “Developing a consistent exercise routine has improved my mental clarity, increased my energy, and improved my quality of sleep,” she says.

SELF-DISCIPLINE: “On days when I’m exhausted, I’ll still push myself to get out for a walk or run. I know I’ll feel so much better physically and mentally.”

SELF-CARE: “When my bucket is full, I’m more capable of helping others around me. This is a work in progress as I tend to put myself last, but the Challenge was a great start to prioritizing myself and my own needs.”

Up Next Melissa has big goals going forward, including her first 15k race and CrossFit competitions. “I’m turning 40 this August, and this is my year of empowerment. I’m going to try new things and push myself in new ways,” she says. “And who knows, maybe another photoshoot and feature in STRONG Fitness Magazine!”

“I’m proud of who I am, and I’m proud of the journey I traveled to get here.”

July/August 2021

HAIR & MAKEUP MONICA KALRA BARBELL PHOTO GEARSTD/ISTOCK.COM

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STRONGCAMP

IN YOUR COMMUNITY |

OLYMPIA, WA APRIL 2021 Led by Ambassador

STRONGCAMP celebrates women from all fitness levels with a weekend full of innovative workouts and empowering seminars. Join like-minded women as you discover how strong you really are. Visit strong-camp.com to find an event near you.

Amy Jo Palmquest Host Gym: Transformation Fitness Studio Guest Instructors & Presenters: Miranda Smith, Angie VanLandingham, Joanie Nacke, Myra Edwards, Amanda Essert, Denise Haselwood Photographer: Paul Buceta

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Group jogs get the heart pumping.

“

I loved the authenticity and support from all of the wonderful women that I met.”

-JADA KORICA, FEATURED STRONGCAMPER

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WORCESTER, MA MAY 2021 Led by Ambassador

Jen DiCandia Host Gym: NV Fitness Guest Instructors & Presenters: Stacie Venagro, Erin Garceau, Anne Toupouzis, Amy Ward, Jen Lee Ramos, Jimmy Lamboy, Cristina Boghosian Photographer: Jillian Curley

Stretch it out, ladies.

“

I did what I could, still pushed myself, and did better than I thought I was going to do.”

-WILLOW FUREY, FEATURED STRONGCAMPER

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CHARLOTTE, NC MAY 2021 Led by Ambassador

Celia Smart Host Gym: Functional Fit Charlotte Guest Instructors & Presenters: Jacinda Jacobs, Sydney Cummings, Missy Mostrom, Jennifer Brunelli, Allison Lilly, Terrie Reeves, Chrystal Rose, Lareka Knox, Dacia Lucas, Kari Leonard, Lindsay Messina Bergman, Zan Arrandt, Robin Woschkolup, Melissa Price, Lindsay Bushnell, Kate Wheeler, Jamie Horn, Leah Vasquez, Taylor Calamese, Kim Norton Photographers: Eric Smart & SweatNET

SPECIAL THANKS: GLOBODY INC., BURN BOOT CAMP, PROJECT LEAN NATION, REBELLIA, REBALANCE, SYDNEY CUMMINGS, GENETYPE, VAS NUTRITION, BELL RINGER CLOTHING, DILLARD’S SOUTH PARK, SUZANNE LIBFRAIND, COCA-COLA CONSOLIDATED

“

I’m grateful for all of the ladies that pushed me, both mentally and physically, to step out of my comfort zone.”

-KAITLIN FOLEY, FEATURED STRONGCAMPER

STRONGCAMP might change your perspective.

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WE TRIED IT |

Find these supplements at thruit.co.

THRUit This supplement stack is designed to promote health in key areas for women.

WHO TRIED IT? Erin Lutz Creative Director

What It Is: A three-step regimen made up of a multivitamin to support overall health, mood balancing supplements, and a broad-spectrum oil to promote restful sleep.

Price: $ $ $ Ranging from $80-$110, this stack is on par with other premium supplement brands.

“I noticed a subtle and steady increase in my energy levels throughout the day. Overall, these supplements lessened daily muscle soreness and I was able to recover faster from late nights or restless sleep.”

PROS

CONS

• Good flavor and left no chalky aftertaste.

• Multivitamins were very sweet, almost sugary tasting.

• Simple, clean packaging, and instructions were easy to follow.

• Sometimes inconvenient taking a midday pill.

• Robust supply to last well over a month.

• The CBD effects were minimal, and a higher dose might be needed.

• Provided steady energy without a spike and decline.

• Subtle change to sleep pattern.

• Loved the concept of an allencompassing health package that targeted key areas.

8 10

Overall Rating: This product targets vitality, stress, and sleep—all important areas for women. The packaging looks clean and modern, and the instructions were easy to navigate, but taking a midday pill could sometimes be cumbersome. I would definitely add this to my morning and evening ritual.

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WE ARE

STRONGER TOGETHER STRONGCAMP

Killer Workouts Informative Seminars Revived Motivation

CHECK OUT ONE OF OUR UPCOMING CAMPS!

CRANSTON, RI WEST SALEM, WI SUFFIELD, CT FAIRBANKS, AK

JULY 17-18, 2021 AUGUST 21-22, 2021 SEPTEMBER 11-12, 2021 SEPTEMBER 18-19, 2021

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