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8 Get Fit Try this basic yoga move to start your day with more focus; a 10-minute ab routine every woman can master; how to stop shin splints forever and more. 14 Eat Great Turn an ordinary smoothie into a supertasty superfood; three unexpected ways to enjoy avocados and more 16 Live Well Everything you need to know about meditation and its health benefits; plus the secret stay-young supp you gotta try. 20 Brave New Workouts Push your limits with these unique workouts including surfing, adventure races, CrossFit, and Krav Maga. 28 American Classic Your backyard burger just got a whole lot better. Find out how inside! On the cover: Michelle Lewin For more on Michelle, check out her social media accounts on Facebook, Instagram, and Twitter.
WAY TO MAKE
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Get Fit
Strong-minded To boost your focus, strike a pose. After 20 minutes of yoga, people process information more quickly and accurately than they do following the same amount of time on a treadmill, according to a study published in the Journal of Physical Activity & Health. “Running and walking are repetitive motions, so they don’t require as much concentration as yoga does,” says lead author Neha Gothe, a professor of kinesiology and health sciences at Wayne State University. “Plus, yoga reduces anxiety, which can improve cognitive performance.” When you need to tackle a tough work project, start the day with sun salutations—and save the cardio session for later.
MANUFACTURER COUPON EXPIRES 10/1/17
ON ONE (1) VIVISCAL HEALTHY HAIR
MANUFACTURER COUPON EXPIRES 10/1/17
SAVE ON ONE (1) BERKELEY LIFE HEART HEALTH SUPPLEMENTS
GET STABLE “When
you take a wrong step— and you will when you’re shuffling through mud—good balance helps you quickly correct it,” says Stutzman. To boost your stability under any type of condition, try standing on one foot while you’re doing strength exercises or even watching TV. As you get stronger and your balance improves, work toward closing your eyes or try standing on a squishy pillow, balance disc, or Bosu balance trainer. TRAIN IN 3-D
The average workout is one-dimensional (forward and back), but navigating obstacles requires multidimensional motion. Prepare by incorporating lateral and rotational exercises—like side lunges, side planks, and woodchoppers—into your routine. PUT IN THE TIME
Even avid runners should give themselves at least a month to prep for an adventure race. EMBRACE THE SUCK
For most first-timers, the toughest part of a mud race is being soggy, dirty, and too hot or cold. To mentally prep for the discomfort, Stutzman recommends listening to an annoying song—his fave is Whitney Houston’s “I Will Always Love You”—on repeat for an hour or taking a cold shower before a run.
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2) CONQUER CROSSFIT It’s a frustrating reality of many workouts: The stronger you become, the harder it is to get results. CrossFit may be the exception, though: In an Ohio State University study, people who completed 10 weeks of a CrossFit-style plan lowered their body-fat percentage by an average of 16 percent and increased their VO2 max by 12 percent—no matter how in or out of shape they were when they began. The methods that get those results are nothing short of intimidating, but here’s a secret: “The CrossFit community is made up of teachers, new moms, and overweight people,” says Graham Holmberg, owner of Eleventh Element CrossFit in Hilliard, OH, and a former CrossFit Games champion. “Anyone can do it.” Here’s how:
NIX NERVOUSNESS Fear is your body’s way of saying, “Hey! Focus here!”—and that’s a positive thing when you’re facing something unknown. But too much of it can overload your brain, affecting your balance and your ability to absorb information. “Being afraid can even increase your injury risk by making your muscles tense,” says Carrie Cheadle, a mentalskills coach and author of On Top of Your Game. When your nerves go into overdrive, she suggests repeating a mantra to help release stress. Try: “Relax your hands, relax your face, and breathe.” Letting go of the physical tension helps calm your mind so you can focus.
FIND A ROOKIE CL ASS
Locate a CrossFit box (gym) at crossfit.com, and sign up for an “onramp” or beginner session. These smaller classes offer extra hands-on coaching and teach modifications for tougher moves. If there aren’t any that fit your schedule, try a midday session, which is likely to be less crowded, so you get more attention from the coaches.
DITCH YOUR HEADPHONES The first few
minutes are spent socializing. “Members get to know each other,” says Holmberg. “The sense of camaraderie is something that makes CrossFit unique.” COME READY TO LEARN After warming up,
every class includes time for skill development. You’ll start by practicing a move with light weights or even a PVC pipe until you’ve nailed the form. STAY ON THE SAFE SIDE Moderate your
injury risk by listening to your body—and to the coach. If you’re not sure that you’re doing something right, ask; and if
HOME SURF ADVANTAGE
NOT LUCKY ENOUGH TO LIVE NEAR AN OCEAN? MAKE THE MOST OUT OF A VACATION SURF EXPERIENCE BY PREPPING WITH THESE WORKOUTS: “The majority of surfing is lying on your board and paddling in what’s essentially cobra pose,” says Bellofatto. “And when you pop up, it’s not so different from warrior II.”
“Even though the body mechanics are different, paddling strengthens your arms, back, and core, which will make surfing easier,” says Bellofatto. Suspension training builds upper-body strength—key for paddling and balancing.
your form is faltering, take a break. Encounter a bully coach who pushes you too hard? Leave. GO ALL OUT Focus, try your best, and keep
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3) CATCH A WAVE Always fantasized about being a surfer—but never got up the nerve? That was the case for Jessica Bellofatto, owner of KamaDeva Yoga in East Hampton, NY, who dived in at age 27 but then didn’t get back on a board until five years later. Today, she leads surfing retreats around the world. While there are no shortage of physical benefits of the sport (it challenges virtually every muscle in your body), it’s the mental perks that have Bellofatto obsessed. “If I’m
in mind that the actual workout portion of a class is short—just 10 to 20 minutes. (But during it your entire body will be engaged in explosive movements.)
DON’T RUSH Depending on the workout, everyone may finish at different times. But there’s no shame in being last: As people finish, they root for everyone else.
having a bad day or my mind is racing, there’s nothing more calming than hitting the water,” she says. Get the most out of your first lesson and solo outings with these tips:
should master popping up on your board and learn how to read different types of waves before you hit the water.
GO LONG Choose a long board, which is more stable and easier to paddle. You can also ask for a soft-top board— they’re light and either made of or coated with foam, so you’re less likely to get bruised. START ON SAND Make sure your instructor begins on the beach. You
TIME IT RIGHT It’s worth dragging yourself out of bed early (or delaying dinner): The water is usually glassy at sunrise and sunset, making it easier to decipher the waves. FAVOR FAIR WEATHER
“Cold water makes you stiffen up,” says Bellofatto. “Warm temps can help relax your muscles and calm some of those newbie nerves.”
A surprise secret topper adds major avor to this juicy beef burger (recipe on last page of story).
Turkey Burger with Ponzu Carrot and Cucumber Ribbons Serves: 4 Prep time: 10 minutes Cook time: 12 minutes
FOR THE BURGER 16 ounces organic turkey, divided into four patties Kosher salt Freshly ground black pepper 1 teaspoon olive oil 4 ciabatta buns, sliced and toasted 4 green or red leaf lettuce leaves FOR THE PONZU CARROT AND CUCUMBER RIBBONS 2 tablespoons low-sodium soy sauce 2 tablespoons fresh lemon juice 1 tablespoon granulated sugar 1 tablespoon toasted sesame oil 1 teaspoon wasabi paste 1 carrot, sliced into ribbons using a vegetable peeler 1 cucumber, sliced into ribbons using a vegetable peeler 1 To make the ponzu carrot and cucumber ribbons: In a medium bowl, whisk together soy sauce, lemon juice, sugar, sesame oil, and wasabi paste until incorporated. Add the carrot and cucumber ribbons and toss; set aside. 2 Season the turkey patties with a pinch each salt and pepper. Brush a grill grate with the olive oil and heat to medium-high. Grill turkey patties for 5 to 6 minutes, or until the burger releases from the grate without sticking. Flip and cook for another 5 to 6 minutes. 3 To build the burgers, place a lettuce leaf and a patty on each ciabatta bun bottom. Add the ponzu vegetable ribbons and a bun top.
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Nutrition score per serving 421 calories, 15g fat (3g saturated), 46g carbs, 26g protein, 4g fiber, 745mg sodium