STR ONG READY, SET, GOALS! Unlock Amped Energy & Laser Focus in 2021
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THE ATHLETE’S MINDSET
Your New Competitive Edge JAN/FEB 2021
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STRONGFITNESSMAG.COM DISPLAYUNTIL UNTILMAR OCT9TH 3 2017 DISPLAY 2021
FITNESS MAGAZINE
THE
RESET ISSUE
Meet Our New Prez!
Jennifer Van Barneveld-Pe
Steal the Program That Built This Strong Bod
4
Meals for Super-Charged Workouts
I WILL FACE CHALLENGES, HARDSHIPS, THINGS THAT WILL TEST MY WILL. I WILL NOT BE DISCOURAGED. I WILL GIVE IT MY ALL. I WILL NEVER GIVE UP.
BECAUSE I'M STRONG STRONG FITNESS NUTRITION
FUEL YOUR PASSION STRONGFITNESSNUTRITION.COM #BECAUSEIMSTRONG
CONTENTS JANUARY/FEBRUARY 2021
COVER STORIES
32
Jenny Van Barneveld-Pe
Get to know our new president in her tell-all cover profile article.
PLUS: Steal her sixweek training program for back, biceps, and abs!
46
4 Meals for Super-Charged Workouts
You’re going to need some serious fuel to light up those workouts and recover quickly! We’ve got recipes for that.
52
Athlete’s Mindset Crush any goal you set this year by unleashing your inner champion. Our complete guide for thinking like a winner.
56
Sober Curious
PHOTO BY PAUL BUCETA
Eating your veggies and doing your deadlifts, but still downing Pinots on the regular? Here’s why we’re taking a break from booze this year.
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January/February 2021
pg 24
NUTRITION & HEALTH pg 17
26 Wellness Rx
Three cheers for chickpeas! This versatile legume isn’t just for hummus, you know.
FITNESS 24 Lipstick
& Leggings
This year’s hottest finds from fitness apparel to skincare.
28 The Quickie
Grab a mini band and a dumbbell, and prepare to get your glutes activated (and kicked).
30 Gear Guide
Sports bras for all! Our top picks for the styles that fit any shape, size, or workout intensity level.
66 Just Add
Resistance
HIIT and resistance training, together at last. Get the most effective workout in the shortest amount of time with this hybrid style.
80 We Tried It
Does the latest release from FitBit pass our test? Find out!
62 Refresh. Recharge. Reset! Twenty-eight days to rock-solid fitness habits, a calmer mind, improved sleep, and total food freedom.
MOTIVATION
COVER ATHLETE JENNIFER VAN BARNEVELD-PE PHOTOGRAPHY PAUL BUCETA HAIR & MAKEUP MONICA KALRA BODYSUIT ZARA
70 Transformed
Jackie Javier survived cancer, and set out on a mission to make sure her physique matched just how strong her inner warrior was.
72 Women to Watch Three real women we couldn’t help but notice.
75 Get Inspired
Zahabiya Yamasaki healed her trauma through yoga, and is helping others do the same.
pg 30
ON THE COVER
78 STRONGCAMP Captured
We hit Suffield, CT and delivered a butt whooping.
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.
12 Editor’s Note
Editor-in-Chief Kirstyn Brown shares what’s on her mind.
17 The Circuit
News from the health and fitness world. STRONGFITNESSMAG.COM
3
GET STRONGER @strongfitnessmag.com
PRESIDENT Jennifer Van Barneveld-Pe
Kick Off January with
JVB
Our president and cover athlete Jennifer Van Barneveld-Pe shares her advice for quick and easy healthy meals that even your kids will love. Get her favorite core moves, too!
More Articles Online… THE WORKOUT FOR AWESOME ARMS
Ripped bis and tris are yours in just 15 minutes.
GET NERVES OF STEEL
Expert advice for managing chronic worry and building resilience.
BRAIN GAINS
Ten foods linked to brain power and better health.
+
With the participation of the Government of Canada.
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PLUS:
Make mobility a priority in 2021 starting with these six moves.
VICE PRESIDENT Kim Gunther EDITOR-IN-CHIEF Kirstyn Brown CREATIVE DIRECTOR Erin Lutz HEALTH EDITOR Chelsea Clarke CEO Vince Pe FOUNDER & CHIEF PHOTOGRAPHER Paul Buceta SENIOR DESIGNER Jacqueline Hornyak SENIOR DESIGNER Natasha Brar DIRECTOR OF CONSUMER MARKETING Kevin Greene kgreene@strongfitnessmag.com DIRECTOR OF SPECIAL EVENTS Dacia Lucas dlucas@strongfitnessmag.com WEB NINJA Patrick Binetti FACEBOOK GROUP COORDINATOR Kari Leonard Customer Service
help@strongfitnessmag.com USA 323-206-5026 Canada 647-797-3886
LEGAL COUNSEL
Scot Patriquin WeirFoulds LLP
Contributors
DJ Blatner, Lori Brand, Paul Buceta, Chelsea Clarke, Lindsay Guscott, Monica Kalra, Mikaila Kukurudza, Kathryn Lekas, Jaclyn Phillips, Sarah Phillips, Brian Reilly, Megan Rigby, Katelyn Swallow.
Special Thanks
JDog Junk Removal, Josue Gomez, Esmin Feliciano, Cindy Van Empel-Popowich.
Distribution
Disticor Magazine Distribution Services Office 905-619-6565
Printing
TC Imprimeries Transcontinental 1603 Boul. Montarville Boucherville, Québec J4B 5Y2 Printed in Canada
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.
January/February 2021
EXPERT ADVICE Advisory Board FITNESS
HEALTH
Gina Tacconi-Moore, BLA, LMT, CFL1
Joelene Huber, MSc(A), PhD, MD
Competition Prep Coach; Owner of Cathy Savage Fitness, online nutrition and training program; Founder of Camp Savage
Amanda Kotel, B.Sc Exercise Science, FMS, RTS 1,2,3 Online Fitness and Nutrition Lifestyle Coach
Adriana Morrison, NASM CPT, CES, FNS NEW EXPERT! ADRIANA MORRISON, NASM-CPT, CES, FNS
You Asked: “I get knee pain when I train my lower body. What can I do?” Knee pain (that is not caused by a specific injury) is often a result of muscle imbalance, which is when one or more muscles on one side of the body are weaker, or smaller, than the other. Muscle weakness is the leading cause of this condition, but it may be difficult to determine the source because of gradual onset or intermittent pain sensation. Weak glutes, weak hamstrings, and repeated movements that aggravate the knee can result in general knee pain. The first step is to get an evaluation from your doctor to address any serious medical factors that may be contributing to your knee pain. If you don’t have any swelling in the knees and cannot pinpoint a specific incident or injury to explain the pain, then get to work strengthening your weak muscles to ease or eliminate pain while training. Resistance band exercises are an incredibly effective approach for activating weak lowerbody muscles. Two exercises to add to activate the glutes are resistance band bridges (positioning the band above the knees with feet on the ground) and resistance band lateral walks (placing the band above the knees and performing side-to-side steps in a semi-squat position). Slow down the tempo of the exercises if you feel confident you can do them without knee pain (standing calf raises, if doable, for example) and focus on hamstring exercises that allow you to load the hamstring muscle group with minimal knee movement, such as deadlifts using appropriate weight and isometric hip bridges.
Online Fitness and Nutrition Coach; Fitness Model; Empowerment Speaker
Mike T. Nelson, PhD, MSME, CSCS
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
Former NCAA Division 1 Athlete; Strength and Conditioning Coach & Personal Trainer; Olympic Weightlifting National Athlete
Angela Gargano, CPT
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
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
SPORTS MEDICINE Jen Esquer, PT, DPT
Doctor of Physical Therapy, Los Angeles, CA
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.
Got a question for our experts? Email us at yousaidit@strongfitnessmag.com.
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January/February 2021
ADRIANA PHOTO ELIZABETH BETTIS
Cathy Savage
Pediatrician; Staff Physician, St. Michael’s Hospital Toronto; Assistant Professor, Faculty of Medicine at the University of Toronto; Founder of UberHealthyKids.com
LEG PRESS PHOTO PAUL BUCETA
Founder and Owner of CrossFit Lowell and The Treatment Room, Lowell MA; Licensed Massage Therapist and Full-Body Certified in Active Release Techniques
CONTRIBUTORS
pg 52
CHELSEA CLARKE, HEALTH EDITOR & WRITER “DRY SPELL,” pg 56 & “REFRESH. RECHARGE. RESET!” pg 62
KATHRYN LEKAS, WRITER/VIDEO PRODUCER “COVER PROFILE,” pg 32
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Chelsea joined the STRONG team in 2013 as copy editor, and has evolved her position within the company to now heading up the Health department. In her writing, she’s serious about empowering women through storytelling, whether that’s by capturing the essence of the women she’s profiling, or boiling down health and wellness trends into digestible information. If you’ve ever reached out to customer service, you’ve likely crossed paths with Chelsea as well, and you know full well that she loves making customer service dreams come true. Kathryn is a freelance writer and video producer. Her writing has been published in Oxygen and Inside Fitness Magazine, profiling world-class athletes and events. Working in the health and fitness industry for almost twenty years, Kat’s worn a myriad of hats, including brand manager for multimillion dollar companies, communications director, events manager, and radio host. This mom of two is constantly cultivating ways to connect people and ideas. She’s currently in post-production on her debut documentary film.
Brighten up your morning with golden milk oats.
DJ BLATNER, DN, CSSD
“Fuel Foods,” pg 46 When it comes to her approach to nutrition, DJ Blatner’s motto is actually pretty simple: “Eat what you crave, just make it with better-for-you ingredients.” The Chicago-based registered dietitian nutritionist and certified specialist in sports dietetics applied this philosophy when she developed the delicious, vitaminloaded recipes for this issue. “I created these recipes to be both craveable and nourishing,” she says. “Each recipe is easy to make and is packed with colorful, plant-based superfoods to help fuel workouts and boost recovery.” Looking to the year ahead, DJ is optimistic about the emerging trend of feel-good nutrition, as opposed to restrictive fad diets. “Twenty-twenty forced a shift from just thinking about how our body looks to truly nourishing our cells to be strong and feel good. When we prioritize eating to feel good, we can improve our immunity, digestion, sleep, energy, mood—everything.” January/February 2021
CHELSEA AND OATMEAL PHOTO PAUL BUCETA KATELYN PHOTO JAMES PATRICK KATHRYN PHOTO JO CALLINGHAM DJ PHOTO PAUL AUDIA
KATELYN SWALLOW, JOURNALIST & EDITOR “THINK LIKE AN ATHLETE,”
Born and raised in Western Australia, Katelyn moved to the big city at the age of 18 to pursue her writing dreams. After completing both a Bachelor of Arts (majoring in English) and a Master of Journalism from the University of Melbourne, and heading up editorial at a flagship health and fitness publication, Katelyn is now the editor-in-chief of STRONG Fitness Magazine Australia. She is a fitness enthusiast and loves heavy lifting.
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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. @gailgensler
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Our Favorite Moment @meesh.life
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Michelle Kalinski, 34
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January/February 2021
GAILFENSLER PHOTO BY @STELLARMEDIAAGENCY @GREENANDFITMAMA PHOTO BY EZRA KAOPUIKI
For graphic designer and certified personal trainer Michelle, fitness came into her life six years ago, and at just the right moment. “I was miserable at my current job and I wasn't taking care of myself. Fitness became an outlet for me.” To this day, Michelle still finds solace in getting in a good sweat, and the proof is in this photo she snapped when she was having a bad day. “After coming off of a really hard week mentally, where even working out seemed too much, I proved to myself that I am strong,” she says. “Not even those tough days can stop me.”
@MILLENNIALMOON PHOTO BY SOKLY SAING @SOKLY.PHOTOS
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YOU DESERVE BETTER.
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EDITOR'S NOTE
I want to hear from you! Drop me a line at kbrown@strongfitnessmag.com.
Reflect
& Reset
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“Never look back unless it’s to see how far you’ve come.” It’s a saying that came to mind when I sat down to write this letter and realized it would be my first Editor’s Note of 2021, and our eighth year as a publication. It’s still hard to believe that what started with a few out-of-work creatives—a writer, an art director, a photographer, and a graphic designer, with a vague idea for a magazine and almost no clue how to actually start one—has not only survived in a precarious market, but grown. In fact, STRONG now has subscribers on every continent and in over 12 countries. We've had our share of hard times, but the challenges along the way have pushed us to be stronger, better, and always evolving. This issue’s cover star, Jennifer Van Barneveld-Pe, can relate. I learned just how much when I read her profile on page 32. In it she shares some of the most painful moments of her life, like nearly filing bankruptcy and enduring back-to-back miscarriages. When I asked her about it, she said she wouldn’t be where she was today, a successful entrepreneur and now, the president of the STRONG Fitness brand, without those experiences. “Looking back, I realize that everything I went through brought me here. All the lows and bumps along my journey were meant to happen, and they allowed me to draw from my strength to help others in a deeper way.” Right now, we’re all anxious to put the past behind us; to hit the reset button in 2021 on everything from our mindset to our workouts, not to mention some of the less savory habits we may have picked up during quarantine (4 p.m. vino break, I’m looking at you). This issue is dedicated to ways you can do just that. But, like Jenny, we can’t really move forward without taking stock of all we’ve learned from the past.
A few lessons we’ve taken from 2020? 1. Yes, you can keep up your fitness without a gym. Your body, a resistance band, and any weighted object are more than enough for an effective workout. Check out the at-home glutes routine on page 28 for proof. 2. Physical fitness is nothing without mental well-being, which is why we’ve made mental health and mindset articles a more prominent part of our content over the last year. For this issue, we tapped into the mental strength and focus of athletes on page 52.
A peek behind the scenes of Jenny's cover shoot. Shoutout to our amazing team who makes it all happen.
3. Wine and chips aren’t a meal. Quarantine snacking had its charms, but it’s no match for how good we feel when we nourish our bodies with wholesome foods. Load up on nutrients with the craveable recipes on page 46. No matter what this year has in store for us, I hope you’ll find the tools to get focused, motivated, confident, and fuelled in the pages of this issue. When in doubt, take a peek behind you, and remind yourself how far you’ve come.
PHOTO PAUL BUCETA
STAY STRONG,
KIRSTYN BROWN EDITOR-IN-CHIEF
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January/February 2021
PURE ADRENALINE PHOTO BY PAUL BUCETA
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“Resilience
is knowing that you are the only one who has and the the
power responsibility to pick yourself up.” –MARY HOLLOWAY
MODEL JACLYN PHILLIPS
STRONGFITNESSMAG.COM
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the CIRCUIT
NEWS | TIPS | FACTS
If you experience symptoms of anxiety—shortness of breath, irritability and nervousness, excessive fear, and difficulty concentrating, just to name a few—you’re not alone. Roughly two in five people experience low levels of anxiety, and one in five people suffer from high levels. The good news is, new research points to a way to help manage these feelings, and that’s strength training. For the majority of past studies, researchers have focused on how aerobic exercise affects mood and mental health, but in a new Scientific Reports study, emphasis was placed on creating simplistic, manageable weight training programs, and determining if they had the same outcome. Researchers taught participants how to practice basic exercises such as squats, lunges, and crunches, sometimes using weights and sometimes relying on body weight alone, and then they calculated the results. Their findings concluded that these newbie-level exercisers experienced a 20 percent decrease in anxiety levels, results that were actually greater than those found in aerobic exercise studies. Study authors suggest that feelings of mastery and proving capability were responsible for improved moods. If you’re experiencing anxious thoughts, consider adding a basic strength training program into the days you need to soothe your stress.
PHOTO PAUL BUCETA
ATHLETE MELANIE BRAVERMAN
Hit the Iron for Nerves of Steel
STRONGFITNESSMAG.COM
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the CIRCUIT FITNESS
5 Reasons Muscle Health Matters
Your hard-earned muscle isn’t just for filling out a pair of jeans or showing off in a tank top. A strong physique is important for overall health, but as you approach age 50 and beyond, you’re in danger of losing 1-2 percent of your muscle mass each year. Here are the top reasons to keep up your resistance training program, especially as you age: 1. Better maintained independence and mobility to carry out daily tasks.
3. Healthy muscle mass contributes to better bone density.
2. Less muscle mass prevents you from metabolizing calories as efficiently, putting you at higher risk for diseases such as type 2 diabetes.
4. Lower risk of injury or falls. 5. Studies show that maintaining muscle increases longevity.
Rock Your Socks
Need a compression sock recommendation? We like lilytrotters. com for fashionforward garments for every workout.
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Compression socks have made a huge leap from simply controlling grandma’s spider veins to being an integral part of the fitness community. Compression garments and wrapped bandages aid in an athlete’s recovery and help to reduce injuries, and the European Journal of Applied Physiology also reports that they compensate for effects from fatigue when worn during training, allowing athletes to work out longer and at a higher intensity.
zero
A study found there was no detriment on athletic performance when healthy participants exercised vigorously wearing a face mask. Source: University of Saskatchewan
Know Your Range
Are your rep ranges tailored to your fitness goals? Use this chart as a guide! Not sure how to find your one-rep max? Check out strongfitnessmag.com to learn how. REP RANGE
% OF YOUR ONE-REP MAX
Strength
4-7
75-85%
Muscle-Building
8-12
70-75%
Endurance
13-20
50-70%
January/February 2021
LEAD PJAMES PATRICK UNDER ARMOUR FACEMASK COURTESY OF UNDER ARMOUR FEMALE ATHLETE RUNNER SPORTPOINT/ISTOCKPHOTO.COM BELL ICON TATIANASUN/SHUTTERSTOCK.COM
Bodyweight exercises can contribute to improved muscle mass and bone health.
the CIRCUIT HEALTH The heart wants what it wants, and that's nutrient-dense foods.
The New Normal? If you’ve had your blood pressure checked recently, you probably know that doctors consider a systolic blood pressure of 120 mm to be “normal,” but new research is calling this number into question. The study found that as blood pressure rises above 90 mm, the risk of damage to arteries increases. Researchers are urging that the guideline be re-examined as heart disease remains the leading killer of Americans today. Source: JAMA Cardiology
TWO-SECOND STUDY Women with fewer social connections are more likely to experience high blood pressure. Source: Journal of Hypertension
LEAD PHOTO PAUL BUCETA
BLOODPRESSURE DEVICE FORMA82/ SHUTTERSTOCK.COM
Ease Your PMS
Protect Your Heart
There’s a link between inflammation in the body and increased risk of heart disease and stroke. After studying findings from people who consumed diets associated with increased inflammation (foods such as red and processed meats, refined grains, and sugary beverages), reports concluded that participants had a 46 percent and 28 percent higher chance for heart disease and stroke, respectively. Researchers recommend combating inflammation with foods high in antioxidants and fiber, and point specifically to incorporating walnuts, which decreased levels of inflammation in over 50 percent of biomarkers.
It’s reported that over 90 percent of menstruating women experience premenstrual syndrome (PMS) symptoms such as sleep disturbance, appetite changes, irritability, pain, and bloating. Try these tips to lessen symptoms at home: Lower the room temperature. Practice relaxation techniques such as breathing exercises, getting a massage, or taking a bath. Regular exercise throughout the month. Acupuncture and herbal remedies such as ginkgo biloba.
Source: American College of Cardiology
STRONGFITNESSMAG.COM
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the CIRCUIT FUEL
Not So Fast
If you’re cutting breakfast, you might also be cutting into your hard-earned muscle. In a JAMA Internal Medicine study on intermittent fasting, participants who abstained from eating for 16 hours a day for three months reported minimal weight loss, but the majority of that wasn’t fat—it was lean mass, which includes muscle. Some naysayers conclude that these results would have been different had participants consumed their meals early in the day versus in the late afternoon, since our bodies metabolize food better during that time. If you subscribe to IF, researchers say that you can protect your muscle by continuing your resistance training program and ensuring that you’re getting adequate amounts of protein during your eating window.
But First, Food
Tossing and turning all night? Hold off on your morning java until after breakfast for better blood sugar levels. Research found that after a poor night’s sleep, consuming a black coffee before breakfast increased blood glucose response to morning mealtime by about 50 percent. Source: University of Bath
Cutting back on dairy? Up your intake of these foods to ensure your calcium requirements are met: Legumes Spinach Chia seeds Sesame seeds Seaweed Almonds
Editor’s Pick! JOYA: Focus – Matcha Elixir Blend Promote focus and energy while keeping your cool with this adaptogenic blend from JOYA. Loaded with antioxidants and ingredients that support cognition and stress management such as matcha and ashwagandha, we’re loving this delicious elixir mixed in with our morning smoothie. $45 for 20 servings; joya.ca
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LEAD AND CUP OF ALMONDS AND PILE OF SEAWEED PAUL BUCETA PILE OF MATCH POWDER BAIBAZ/SHUTTERSTOCK.COM
Calcium, Minus the Dairy
COFFEE BEANS ANUCHA TIEMSOM/ SHUTTERSTOCK.COM
Hold fast to your gains by aiming for a similar amount of protein by the gram in comparison to your body weight.
the CIRCUIT MIND & BODY
1 in 20 This many people experience seasonal affective disorder, or SAD. Combat it by getting at least 20 minutes of sunlight each day, even if it’s via light simulation.
Make the most of your down time by boosting your brain power.
MAIN PHOTO IMPACT PHOTOGRAPHY/SHUTTERSTOCK.COM BALLOON PHOTO PAUL BUCETA NEEDLES PHOTO MYKHAILO BAIDALA/SHUTTERSTOCK.COM
Shocking Results
When participants suffering from back pain underwent sessions of electroacupuncture, a form of acupuncture that uses small electric currents passed between needles, they noticed improvements in walking more comfortably, standing for longer periods of time, and performing bending and kneeling activities.
Positive Correlation
Research shows those who feel enthusiastic and cheerful are less likely to experience memory decline as they age. Source: Association for Psychological Science
Take a Seat
We’re constantly hearing that our sedentary lifestyles are detrimental to our health—and they are—but there is one exception. Psychology and Aging reported that adults who spent large portions of the day seated actually performed better on knowledge-based tests, such as vocabulary and reading comprehension. Scientists deduce that this is likely because while relaxing, adults are probably passing the time with puzzles, reading, or other activities that promote acquiring knowledge. Your best bet? Balance your workouts with scheduled down time to kick back and engage your mind. STRONGFITNESSMAG.COM
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the CIRCUIT SUPPLEMENTS
Iodine is an essential nutrient found in seafood, eggs, and dairy products, and contributes to the production of thyroid hormones. So it’s no surprise that a recent German study of 72 participants, half of which followed vegan diets, found those who consumed a plant-based diet tended to be more deficient in iodine than those who ate proteins from both animals and plants. The good news is, the study found no difference in vitamin B12 levels between the two groups. If you’re vegan and concerned about iodine, consider supplementing or eating more sea greens such as seaweed and kelp.
Do You Need More C? Vitamin C is vital for overall health. It does so many things, we can’t even list them all here (wound healing, skin and bone maintenance, and disease fighting are a few). But do you need to supplement it? The recommended daily intake is 75 mg for adult women, with safe upper levels of 2000 mg. Get some perspective by checking out how much the following foods contain per serving, then talk to your doc about supplementing if you think you need more: ½ cup red bell pepper
95 mg
⅓ cup orange juice
90 mg
½ cup sliced strawberries
49 mg
½ cup cooked broccoli
50 mg
½ cup cooked sweet potato
39 mg
Tip:
Caffeine can interfere with vitamin C absorption! Have your coffee separate from your OJ or fruit smoothie.
SALAD VALERIA AKSAKOVA/SHUTTERSTOCK.COM STRAWBERRIES AMAX PHOTO/ISTOCK.COM
Score Another for Protein
You already know making protein part of your post-workout ritual helps with muscle building and recovery, but a new study suggests it may score you gains in the endurance department as well. The study of young, healthy males who underwent 10 weeks of an endurance training protocol found that those who chugged a drink with 29 grams of protein after exercise three times a week and every night before bed had significantly improved maximal oxygen uptake (otherwise known as VO2 max) over those who drank a sugar drink. Bonus: Their lean mass significantly improved, too!
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SHAKER BOTTLE NORRABHUDIT/SHUTTERSTOCK.COM
Vegan? Get More of This
January/February 2021
LIPSTICK & LEGGINGS |
STRONG Style Editor, Sarah Phillips @fiftytwothursdays
1. 1. MAGIC Facial Ice Globes
De-puff before your early video meeting with these cooling facial massagers. Keep in the fridge and use with your favorite facial oil or serum. $24; amazon.com
2.
2. Fria Skincare Fridge
3.
Keep your masks, serums, and creams cooled to perfection and extend their shelf-lives with their very own mini fridge. $110; vanityplanet.com
3. Glo30 Glo Shield
6. TREND ALERT!
5.
2021
Trend Report
Sweat sets are the new black. Get in on the tonal trend or the tie-dyed look. Perfect for working from home or running to the store. Sarah is wearing Nike Cropped Sweatshirt & Nike Essential Joggers in Stone, $60 each; nike.com
EDITOR’S FAVE! 7. Hair Story Start Kit
This groundbreaking, all-in-one hair system cleanses and conditions without detergents that harm and strip hair. $76; hairstory.com
It may be a new year, but the events of 2020 have had a huge impact on fashion, fitness, and skincare trends. With many of us working and exercising from home on the regular, we are fully embracing comfort and casual, with tracksuits and retro sneaks making a chic comeback. Meanwhile, Zoom meetings and face coverings have us leveling up our hair and skincare games to meet the moment.
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4. Free People Unitard
Channel your inner Jane Fonda! Super convenient and you’ll never have to pull up your leggings during a workout again. Throw a sweatshirt over top and you’re ready for brunch! $98; freepeople.com
5. Jaanuu Antimicrobial Face Mask
Finally! A stylish mask that also prevents the growth of bacteria that can cause rashes, breakouts, and other skin issues. $25; jaanuu.com
6. Veja Rio Branco Retro Sneakers
These days, all of the classic brands are embracing the colors, styles, and comfiness of 80s-inspired footwear. Check out styles from Reebok, New Balance, and Adidas, too. $120; shopbop.com January/February 2021
MAIN PHOTO BY SARAH MARCELLA
4.
The specific wavelengths and spectrums from LED lights produce different skincare benefits, like healing acne, promoting anti-aging, and reducing redness. By stimulating blood flow in the treatment area, the mask helps to rejuvenate dull, tired skin from exposure to environmental factors. $150; gloonthego.com
WELLNESS RX |
Cool Beans Out with the cauliflower, in with the chickpea. Find out why these versatile legumes are having a moment, and how to turn them into a cravingcrushing crunchy snack.
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flexitarians alike. And with so many ways to prepare them, you can use chickpeas in recipes that go way beyond hummus.
Health Benefits
Chickpeas, also known as garbanzo beans, are quickly becoming a staple ingredient in plant-based snacks and dishes, and with good reason. On a nutrient level, it doesn’t get much better: They’re high in both protein (14.5 g per cup) and fiber (12.5 g per cup), two factors
in satiety and stabilized blood sugar. The soluble fiber in chickpeas also contributes to digestive health by increasing good bacteria in the gut and promoting regularity. It can also help protect your heart by lowering bad cholesterol and preventing unhealthy plaque build-up. While the macronutrients are the stars, the vitamin and mineral power in chickpeas should not be overlooked. Chickpeas offer iron, zinc, folate, January/February 2021
PHOTOGRAPHY PAUL BUCETA
While chickpeas are not a new kid on the block, they’re certainly earning some newfound street cred as the latest superstar of the plant-based world. You’ve likely seen chickpea-based food items popping up in stores and health-food aisles, from wheat-free pasta, to snack chips, and even baking flour. With an impressive and balanced nutrient profile, this little legume is big in both the fiber and protein departments, making it an excellent alternative for vegans and
SALAD PHOTO VAASEENAA/ISTOCK.COM
WRITTEN BY DR. MEGAN RIGBY, DNP AND NUTRITION CONSULTANT, THEMACROMINI.COM
phosphorus, and B vitamins, all of which are typically found in animal-sourced protein and can be lacking in vegetarian and vegan diets. They also contain choline, which has been linked to the health of the brain and nervous system, as well as mood and memory. You’ll also find a dose of disease-fighting antioxidants in the form of beta-carotene.
What About Phytic Acid?
Over the years, chickpeas and other legumes have been shunned in some nutrition circles, particularly those who follow paleo or “caveman” diets, due to the component known as phytic acid. An antioxidant, phytic acid helps chickpeas (as well as seeds, nuts, and grains) grow and fully mature, but has been deemed an “anti-nutrient” because of the way it binds to minerals in the digestive tract, making it difficult to digest and absorb some of the key nutrients. While it is true that phytic acid has this side effect, the pros of chickpeas far outweigh the cons. Data has shown it may reduce your risk of certain cancers. What’s more, phytic acid has been shown to have its own health benefits, including preventing cardiovascular disease, kidney stones, and insulin resistance. If phytic acid is still a concern, there are proven ways to increase the digestibility of the chickpea’s nutrients. If using dried chickpeas, research shows that soaking for 24 hours reduces phytic acid content. Allowing them to dry and sprout for another 72 hours reduces it further. (If using canned chickpeas you do not need to soak. Pat with a towel and leave to dry to sprout.) Cooking can also reduce the amount of phytic acid, as can adding sources of vitamin C, such as using lemon juice or adding fruit and veggies.
Roasted Chickpeas Prep Time: 10 Minutes
Total Time: 35 Minutes
Makes 4 Servings
Use as a salad topper or as a healthy snack! Get creative with seasonings and spices by adding garlic, chili powder, or even curry. 15-oz can chickpeas drained, rinsed, and patted dry 1 Tbsp olive oil
1. Preheat oven to 450oF. 2. Prepare a lined baking sheet with parchment paper and cooking spray. 3. Drain and rinse chickpeas with water.
1 tsp salt
4. Before roasting, pat dry with a paper towel or dish towel.
1 tsp pepper
5. In a bowl, toss chickpeas, salt, and olive oil until thoroughly coated.
½ tsp paprika
6. Spread the chickpeas evenly on the lined baking sheet.
Nutrient Profile
1 cup of chickpeas contains: 268 calories 12.5 g dietary fiber 14.5 g protein 4.2 g fat 84% manganese 71% folate 29% copper 28% phosphorus 26% iron 17% zinc
7. Roast in the oven for 25 minutes, giving the baking sheet a little shake every 5-10 minutes. 8. Remove the chickpeas from the oven, and immediately toss with the remaining spices. 9. Allow chickpeas to cool slightly, and store in an airtight container for up to 3 days.
What the heck is “Aquafaba”? Aquafaba is the liquid found in a can of chickpeas and it can be used as a vegan egg alternative in baking and other recipes to bind ingredients. For every whole egg, use three tablespoons of aquafaba.
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THE QUICKIE |
25-Minute Workout
NEW EXPERT! JACLYN PHILLIPS, MASTER TRAINER, RYT300, PN1
Activate Your Glutes These six home exercises fire up your glute muscles so they can grow. PHOTOGRAPHY BY PAUL BUCETA
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THE GOAL:
Target, activate, and strengthen the glutes with minimal-equipment exercises for an effective, time-efficient workout. EQUIPMENT NEEDED: One mini band (light to medium resistance) and a dumbbell and/or kettlebell. HOW TO: This workout consists of three supersets. Follow the set and rep protocol for each superset. Complete all sets of one superset before moving to the next. January/February 2021
HAIR/MAKEUP MONICA KALRA
and injury. Strengthening your glutes can reduce the tightness in your hip flexors and relieve tension in your back, not to mention, make everyday activities and exercises much easier. Whether you have only a few minutes to get a quick workout in, or you’re looking to take your lower-body and glute routine to the next level, this killer burnout will get your glutes firing to create shaplier and stronger glutes.
ATHLETE DEIRDRE SLATTERY
We all want round, strong glutes, but did you know that as some of the largest muscles in the body, the gluteus muscles can make or break your overall functional fitness and training? Having weak or underactive glutes can cause a number of related health issues, particularly back pain. When our glutes are weak, other muscles compensate, namely your back and hip flexors, which can create imbalances that lead to pain
SUPERSET A: 4 SETS
REPS
Banded Hip Thrust
25
Frog Pump
25
Banded Hip Thrust
A
B
Rest 60 secs
Frog Pump
Place a band around your legs at the top of your calves and lie face-up on the floor with knees bent. Feet are shoulder-width apart (A). Drive into your heels and raise your hips towards the ceiling, contracting your glutes and hamstrings (B). Pause, then lower back down and repeat for all reps.
B
A
Still lying on the floor, remove the band and place the soles of your feet together, letting your knees fall to the sides (A). Press your feet together and squeeze your glutes to raise your hips towards the ceiling (B). Lower back down and repeat for all reps.
SUPERSET B: 3 SETS
Single-Leg Hip Thrust
REPS
Single-Leg Hip Thrust
10/side
Clamshell Side Hip Lift
10/side
A
Still lying on your back, bend one knee with your foot on the floor and extend the other leg straight out and raise it off the floor (A). Press through your planted foot and lift your hips off the floor, squeezing your glutes and hamstring (B). Lower back down and repeat for all reps.
Perform both exercises on one side, rest 30 seconds, then repeat on the other side.
B
Clamshell Side Hip Lift
B
Lie on one side on the floor with your legs stacked and knees bent. Support your upper body on your forearm (A). Raise your hips off the ground while simultaneously opening your top knee towards the ceiling (B). Lower back down and repeat for all reps.
A
SUPERSET C: 4 SETS
Banded Dumbbell Pulse Squat
REPS
Dumbbell (or Kettlebell) Swing
25
Banded Dumbbell Pulse Squat
25
B
Dumbbell Swing
Rest 60 secs
A
Hold a dumbbell vertically with both hands. Push your hips back and lower the weight between your legs (A). Thrust your hips forward, using the momentum to raise the dumbbell up to chest height (B). Lower back down and repeat for all reps.
A
B
Place the band around your quads just above the knees. Hold the dumbbell by one end in both hands in front of your chest (A). Bend your knees and lower your hips until your thighs are parallel with the floor, pressing your legs against the band (B). Raise your hips up halfway, but do not come to standing, then immediately lower into the full squat. Continue pulsing for all reps. STRONGFITNESSMAG.COM
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GEAR GUIDE | 1.
The Rack Pack Sports bras have come a long way, baby. Keep the girls in place during your toughest workouts with the latest innovations for your body’s unique needs, size, and shape. WRITTEN BY MIKAILA KUKURUDZA
7. 2. 1. Ban the Bounce
Reduce bounce by 78 percent with the Shock Absorber Ultimate Run Bra. Designed to counteract the breasts’ figure-of-eight movement during running, it also reduces uncomfortable chafing. $78; shockabsorber.ca
2. Train Like a Mother
Pausing your workout to nurse or pump is easier than ever with the Nike (M) Swoosh Bra, the brand’s first maternity sports bra. The moisture managing fabric and overlapped layers allow for quick and discreet feeding. $68; nike.com
4.
3. Zip It Good
Meet the bra that outperformed over 800 others! The Catalyst Front Zip Sports Bra by Knix features a front closure and cross-back elastic straps so it can adapt and conform to your shape, while still keeping its structure. $89; knix.com The Swearit™ bra’s radiation-shielding cell phone pocket is convenient, sweatproof, and secure so you can keep your phone close during your most intense workouts. $68; swearit.com The post-mastectomy friendly Empower Daily Bra In Powervita™ from Athleta offers comfort and discretion thanks to buttery soft fabric, adjustable straps, and Empower Pad inserts for a natural shape that won’t cave in. $59; athleta.gap.com
STRONGFITNESSMAG.COM
7. 5. 8.
4. Sweat & Protect
5. F*ck Cancer
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3.
6.
6. Custom Coverage
Personalize your bra fit with the adjustable SHEFIT Flex Sports Bra, proven to be 33 percent more supportive than the leading brands. The one-inch-wide shoulder straps, front zipper, and extra-wide bust band are designed to support all body types and comes in cup sizes A to I. $65; shefit.com
8. Strongest Supporter 7. Instinctive Innovation
The incredible Motion Sense technology of the Reebok PureMove+ Bra automatically firms up for added support during high-impact movements and relaxes during your cooldown. $65; reebok.ca
Jump higher, push harder, and run faster with UA Plus Size Infinity High Sports Bra by Under Armour. Featuring injected padding for added comfort and coverage, this bad boy is uniquely designed for highintensity activities. $60; underarmour.com January/February 2021
ON STANDS NOW!
Presenting our latest collection of at-home and gym workouts.
Curated by Fitness Experts. Made for Fitness Lovers.
Get this collector's item now and take your fitness to the next level in 2021. Order your copy in print or digital at strongfitnessmag.com/BestBodyGuide
COVER ATHLETE
Jennifer Van Barneveld-Pe didn't just dance her way into a happy family, healthy body, and professional prosperity. Here, our new president and cover star opens up about how the darkest moments in her life helped light the path to her passion, her community, and her purpose. WRITTEN BY KATHRYN LEKAS PHOTOGRAPHY BY PAUL BUCETA
Finding Her 32
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HAIR & MAKEUP MONICA KALRA
Light
January/February 2021
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I
It’s not just a new year, it’s a new era.
After 2020 forced us to roll with the punches and reframe our priorities, many of us are starting this year determined to move forward and turn the past into positivity. For Jennifer Van Barneveld-Pe (but please, call her Jenny), 2021 is looking like exactly that. As the newly appointed president of STRONG Fitness, she’s jumping headfirst into her new role, poised to reach tens of thousands of women and help them elevate their lives through health and fitness. Coming off of such a tumultuous year, the future is still foggy, but, when it comes to her purpose, 2020 gifted Jenny with clarity as defined as her abs. “I’m determined to share what I see [for the future] with women everywhere,” she says. “The future can be bright, even if things don't seem to start out quite right.” To some, that may sound overly optimistic given the uncertainties we’re collectively facing. But Jenny is no stranger to overcoming difficulty. She knows it’s possible to not only survive hardship, but to come out stronger in the end. A former ballet dancer and model turned health and fitness coach, Jenny’s insatiable passion for fitness was ignited as a kid who tried to keep up with her active dad. She pursued sports and dance competitively growing up, and fantasized about landing a career in athletics. Eight years ago, that passion is what led Jenny to develop her Team Strong Girls online coaching programs, along with her husband and business partner Vince Pe, who she’s collaborated with ever since they met in 2006. By consistently helping women make dramatic body transformations that extend to every facet of their lives, Jenny has become a respected and sought-after coach and entrepreneur. But the road to success has been long and at times, unclear. Since becoming a personal trainer almost twenty years ago, Jenny has overcome a number of obstacles both personally and professionally, including an eating disorder, job loss, financial desperation, and most recently, multiple miscarriages. A few years ago, Jenny candidly opened up online about her back-toback miscarriages following the birth of her first son in 2015, in order to reach
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women grieving from similar loss, and the outpouring of support lifted her when she felt unimaginably low. “I discovered how important community within my team was—for me, too,” she says. “As a fitness professional, I couldn't process how my body could be the cause of defeat with what I wanted most: Growing my family. Connecting helped me through it.” Jenny tried everything to maintain another successful pregnancy, from overhauling her diet with healthy fats and switching her beauty and cleaning products to non-toxic brands, to using a progesterone cream on recommendation from a naturopath. “I focused on moving forward, accepting that I could only control my efforts, not the outcome,” she
says. “Luckily for me, in 2019, I welcomed my second child, just before Valentine’s Day.” It wasn’t the first time her plans had been upset by life’s setbacks. Back when Jenny and Vince were dating and working together at the same supplement company, Vince in marketing and she as a trade show coordinator, the two were let go due to downsizing. During that same time, Jenny was struggling with bulimia, an eating disorder that had started years before. “When I was young, I was devastated by the loss of my aunt, who was more like a sister, to cancer. That prompted the eating disorder, things feeling so out of control, and I hadn’t yet learned how to deal with it.” Eventually, drowning in credit card debt and facing bankruptcy, they turned to
“I focused on moving forward, accepting that I could only control my efforts, not the outcome.”
January/February 2021
“I transformed from weak and skinny to strong and shapely.” her brother for financial assistance. “It felt embarrassing, but reaching out was crucial. We realized we had to take action when we had only twenty dollars between us.” Slowly, Vince and Jenny started to dig themselves out of debt. Although they were no longer working in the industry, fitness remained Vince and Jenny’s first passion, and they were determined to build their careers around it. “Aimless modeling gigs and partying [in the supplement industry] were doing nothing for my actual aspirations. I wanted to create more depth with what I was doing,” They committed to following their passion in a more calculated way. While Vince investigated entrepreneurship, Jenny studied holistic nutrition at night and paid the bills selling ink toner by day. Slowly, she started to recognize that investing in herself was leading to something brighter. Once she learned how to approach nutrition and weight loss in a healthful way, Jenny dedicated herself to learning the science of weight training for lifelong strength. Through lifting weights with Vince, Jenny discovered how powerful her body could be. “I transformed from weak and skinny to strong and shapely by enduring deadlifts, kettlebells, and squats,” she says. “I started to feel empowered.” After becoming a certified coach and personal trainer, and going through her own transformation, Jenny was ready to share her knowledge with other women who’d experienced similar feelings of weakness and a lack of self-worth. “When I aligned my actions with intention, I started to feel successful and that snowballed into optimum health, financial stability, and opportunities to have a real impact.” Passionately building her brand and launching Team Strong Girls in 2012, Jenny was also landing fitness covers and contracts. Today, this 38-year-old entrepreneur and mom to two young boys is reminded daily of how she found her strength through the struggle. In the process, she
inspires countless women to do the same. “My mom taught me that strong family support can help you get through tough times. I’ve tried to replicate that with my team through our online community.” With two young kids and a business, day-to-day life has become very different, as it has for everyone juggling career and family under one roof amidst looming uncertainty. “I choose to concentrate on actionable items that I can control, with purpose. I aim for progress, versus perfection.” It’s this approach that's been a gamechanger for her own health, and was the foundation of the Team Strong Girls lifestyle. “By focusing on the process, you can chip away each day, adapting and steadily achieving your goals. Whereas if you strive for perfection, it’s easy to quit as you experience setbacks. Especially now, when things can feel so overwhelming.” Jenny believes in making allowances for life’s celebrations, especially with her kids, and balances food flexibility with a mindful approach to workouts. Her regimen usually consists of strength training, interval training, and kettlebell circuits. Her boys often join in with workouts at home, which means she often does double the work. This strong mom is happy to oblige, though. She hopes her early example will help to instill in them a sense of equality with girls as they grow, and set them on a strong path for life. “I know firsthand you can change your life through daily choices, starting with nutrition and training—and it doesn’t have to be all or nothing.” It’s this philosophy, and her sustainable approach to health and fitness goals, that drew Jenny to the STRONG Fitness brand. Now, with her positioned at the helm (and her husband Vince by her side as chief executive officer) she’s merging the two enterprises to create a juggernaut in women’s fitness. With an innovative app, overhauled digital presence, and a podcast in the works, Jenny hopes to
Jenny and her husband Vince, with their children, Jackson, age 5, and Logan, 1.
expand STRONG’s reach to millions more across North America. “Being accountable to even more women through STRONG Fitness drives me to evolve programs and mentoring this year.” She’s also unwavering about strengthening the community aspect, knowing firsthand that humans connecting offers so much more than mealprep hacks or training tips. “I proudly post about my pain points, even intimate ones like a miscarriage, because I recognize how instrumental they are for growth and connection,” Jenny says, crediting her team’s support for helping her through the emotional pain of her miscarriages. “We’re better together. Especially when we’re physically distanced, feeling close is crucial.” S STRONGFITNESSMAG.COM
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SIX WEEKS TO STRONG Our cover star’s training program will net you mega results by spring.
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JENNIFER VAN BARNEVELD-PE ISN’T JUST OUR NEW PRESIDENT —she’s also your personal trainer for the next six weeks. Jenny, known as Coach JVB to her clients, has been in the biz of helping strengthen and transform women’s bodies for nearly two decades, and it’s safe to say, she knows her stuff. Her fiercely fit bod is a walking advertisement for this upper-body program, which she designed with sculpted shoulders, arms, abs, and back in mind. In addition to building undeniable strength and muscle, the bonus metabolic conditioning routines will give you added fat burning and improved cardiovascular fitness to boot. Add your own lower-body workouts for a well-rounded weekly routine, and you’ll be saying, “How you doin’?” in the mirror come tank-top season. STRONGFITNESSMAG.COM
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Training Notes Slow Tempo Take 2 seconds to lift the resistance and 4 seconds to lower the resistance.
THE WORKOUT
Add this two-day upper-body strengthening program to your existing weekly routine, including your choice of three metabolic conditioning workouts (MetCons) 1-2 times per week. See the “Sample Training Week” for an example of how you might build your program.
EXERCISE
SETS
Moderate Tempo Take 2 seconds to lift the resistance and 2 seconds to lower the resistance.
REPS
TEMPO
DAY 1 DUMBBELL EXTERNAL ROTATION
3
8 (per side)
Slow
BAND PULL-APART
3
12
Slow
SINGLE-ARM LATERAL RAISE
4
12 (per side)
Slow
ARNOLD DUMBBELL PRESS SUPERSET WITH DUMBBELL BENT-OVER ROW
4
10-12
Moderate
4
10-12
Moderate
BICYCLE
4
12
Slow
CUBAN PRESS
3
8
Slow
DEAD STOP LATERAL RAISE
4
12
Slow
DUMBBELL T-RAISE
4
12
Slow
4
10-12 (per side)
Moderate
4
10-12
Moderate
4
12
Moderate
Fast Tempo Take 1 second to lift the resistance and 1 second to lower the resistance.
SAMPLE Training Week MON
DAY 1 + METCON OF CHOICE
TUES
WED
LOWER BODY
REST
THUR
METCON OF CHOICE
SAT
FRI
DAY 2
SUN
LOWER BODY
REST
DAY 2
ALTERNATING SHOULDER PRESS SUPERSET WITH BARBELL REVERSE-GRIP BENT-OVER ROW RUSSIAN TWIST
Choose Your MetCon! METCON A
METCON B
METCON C
30 SEC KETTLEBELL SWING
30 SEC PLANK JACK
30 SEC SHOULDER TAP PUSH-UP
30 SEC KETTLEBELL GOBLET SQUAT
30 SEC JUMP SQUAT
30 SEC REVERSE LUNGE
REST 30 SEC
30 SEC REST
30 SEC REST
REPEAT 8 TIMES
REPEAT 8 TIMES
REPEAT 8 TIMES
JVB's TIP
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*
A
B
ACTIVATION WARM-UP: 30 seconds high knees 30 seconds push-ups 30 seconds rest Repeat 3 times
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Dumbbell External Rotation
Stand holding dumbbells in front of you with arms bent and palms facing in (A). Keeping your biceps close to your sides, rotate the weights away from you until palms are facing out (B). Repeat for all reps. January/February 2021
Band Pull-Apart
Stand holding a resistance band with both hands and extend your arms straight out in front of you. Leave some slack in the band. Brace your core, then pull the band apart, keeping your arms straight and squeezing your shoulder blades together. Repeat for all reps.
Arnold Dumbbell Press
Stand (or sit) holding dumbbells in each hand in front of your face with palms facing you (A). Keeping your elbows bent, rotate your wrists away from you while bringing the dumbbells out to each side (B). Immediately straighten your arms to press the weights overhead (C). Reverse the motion and repeat for all reps.
A
B
C
Single-Arm Lateral Raise
Stand with arms at your sides holding dumbbells. Brace your core and raise one arm up to shoulder height, keeping a slight bend in your elbow. Lower back down and repeat for all reps, then repeat on the other side.
Bicycle Bent-Over Row
Stand with a dumbbell in each hand and hinge from the hips to lower your upper body 45 degrees. Hold the weights downwards with straight arms. Bend your arms and pull the weights up close to your body, squeezing your back muscles. Repeat for all reps.
Lie on your back with your legs extended and palms placed behind your head. Lift your shoulders off the ground. Bring one knee towards your chest while bringing the opposite elbow to meet your knee. Switch legs and elbows to repeat in the other direction. Repeat for all reps.
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Cuban Press
Stand holding a weight in each hand down in front of your thighs with palms facing you (A). Bend your elbows while raising the weights up in front of you, pausing at shoulder height (B). Keeping your elbows bent, rotate from the shoulders to raise the weights until palms are facing forward (C). Press overhead (D). Repeat for all reps.
A
B
C
Dead Stop Lateral Raise
Sit on a bench or between two chairs, with a dumbbell in each hand resting on either side of you (A). Raise the weights up to shoulder height, keeping a slight bend at the elbows (B). Lower back down completely. Repeat for all reps.
D
B
A
B
Alternating Shoulder Press Dumbbell T-Raise
Standing holding dumbbells with arms extended downwards, palms facing you. Keeping your arms straight, but not locked, raise the dumbbells straight up in front of you to shoulder height (A), then open your arms, moving the weights out to the sides (B). Reverse the motion to lower back down, then repeat for all reps.
A
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Stand holding a dumbbell in each hand above your shoulders with elbows bent and palms facing each other. Extend one arm to press the dumbbell overhead. Lower back down and repeat with the opposite arm. Repeat for all reps.
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1
If you don’t have a barbell, use dumbbells.
Russian Twist
Sit holding a dumbbell with both hands in front of you and lift your feet off the floor, with your back straight and core engaged. Keeping your legs center, rotate your upper body to one side, then the other. Continue rotating for all reps.
Barbell Reverse-Grip Bent-Over Row Stand holding a barbell with an underhand grip and arms extended downwards. Hinge from the hips and lower your torso to 45
METCON
degrees. Bend your elbows to pull the bar up close to your body, squeezing your back muscles. Lower and repeat for all reps.
A B
Kettlebell Swing
Stand with feet wider than shoulder-width apart, holding a kettlebell by the handle. Hinge from the hips and swing the kettlebell between your legs (A). Explosively push your hips forward and extend your upper body to raise the kettlebell (B). Lower down with control and repeat.
A
Kettlebell Goblet Squat
Hold the kettlebell upside down in front of your chest (A). Bend your knees and lower your hips into a squat, maintaining a long, neutral spine (B). Press back up to standing and repeat for all reps.
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A
B
January/February 2021
METCON
B
Plank Jack
Get into plank position with feet together (A). Keeping your upper body stationary, hop your feet wide apart (B), then hop them back together. Continue for all reps.
A
B
Jump Squat
METCON
From standing, lower into a squat (A), then explode straight into the air, extending your legs and driving your arms down at your sides (B). Land with soft knees and immediately repeat.
C
Shoulder Tap Push-Up
From plank position, perform a single push-up (A). Press back up, then tap one shoulder with the opposite hand (B). Repeat with the other hand. That’s one rep. Continue for all reps.
B A
A B
JVB's TIP Pair this program with the glutes workout on page 28!
Reverse Lunge
A
B
From standing, take a large step straight back. Bend both knees and lower into a lunge (A). Press off the back foot to return to standing (B), and repeat on the other side. Continue for all reps. S STRONGFITNESSMAG.COM
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FUEL FOODS
They say abs are made in the kitchen, and while it may be a cliché, it’s a fact that no get-fit plan is complete without the proper fuel. But healthy eating shouldn’t mean compromising taste or your favorite foods. These macro-balanced recipes will revive your weekly menu and invigorate your workouts with the hit of vitamins, protein, and carbs your body needs for muscle building, recovery, and vitality.
FOOD STYLING BY LINDSAY GUSCOTT
RECIPES BY DAWN JACKSON BLATNER, RDN, CSSD PHOTOGRAPHY BY PAUL BUCETA
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TIP: Add more protein by cooking oatmeal with egg whites or stirring in some Greek yogurt.
Golden Milk Protein Oats Prep Time: 5 Minutes Total Time: 10 Minutes Makes 1 Serving
½ cup rolled oats 1 cup unsweetened vanilla plant milk 1 tsp pure maple syrup ¼ tsp turmeric powder ¼ tsp cinnamon ⅛ tsp powdered ginger Dash black pepper (about 1 /16 tsp) ½ cup frozen unsweetened tart cherries, thawed 1 ½ Tbsps almond butter 1 Tbsp hemp seeds 1. In a small pot, mix together oats, milk, maple syrup, turmeric, cinnamon, ginger, and pepper. 2. Cook mixture in a pot over medium heat for about 5 minutes (or microwave in a bowl for 2-3 minutes), until thick. 3. Top with tart cherries, almond butter, and hemp seeds. NUTRIENTS PER SERVING: Calories: 430, Protein: 15 g Carbs: 48 g, Fat: 23 g, Fiber: 9 g
This anti-inflammatory breakfast has complex carbs to replenish fuel stores and plant protein to repair muscle. STRONGFITNESSMAG.COM
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TIP: Look for mushrooms grown in UV light for extra immune boosting vitamin D!
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January/February 2021
Flexitarian Burgers with Root Vegetable Fries Prep Time: 15 Minutes Total Time: 40 Minutes Makes 4 Servings
FRIES: 8 carrots 8 parsnips 4 small beets 2 Tbsps olive oil, divided ½ tsp sea salt ½ tsp black pepper BURGERS: 12 oz white, button, or cremini mushrooms, finely diced 12 oz ground beef (grass-fed is recommended) 8 leaves romaine or green leaf lettuce Topping suggestions: Tomato slices, pickles, onion, hot peppers 1. Preheat oven to 425° F. 2. Cut all root vegetables into thick matchsticks. Toss with 1 ½ tablespoons of oil, salt, and pepper. 3. Place on a baking sheet and bake for 20 minutes, turning once halfway through, until golden. 4. While the fries are baking, in a skillet over medium heat, sauté diced mushrooms in the remaining ½ tablespoon of olive oil for 5 minutes, until cooked down and tender. 5. Let them cool for 5-10 minutes, then mix with beef, and form four patties. Cook burgers in a skillet or on a grill pan for four minutes on each side, until an internal temperature of 160° F. is reached. 6. Place burgers on lettuce leaves and top with desired toppings. Serve with a big pile of root veggie fries. NUTRIENTS PER SERVING: Calories: 400, Protein: 23 g Carbs: 39 g, Fat: 18 g, Fiber: 11 g
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Blackened Salmon with 50/50 CilantroLime Rice Prep Time: 5 Minutes Total Time: 45 Minutes Makes 4 Servings
50/50 rice is part brown rice and the other part cauliflower rice, which adds a dose of veggies and vitamin C to your flavorful side dish. 50/50 RICE: ¾ cup uncooked brown rice 1 ½ cups water 3 cups frozen cauliflower rice ½ cup cilantro, chopped 1 lime, zest and juice ½ tsp sea salt ½ tsp black pepper FISH: 16 oz salmon ½ Tbsp olive oil 1 Tbsp blackened seasoning Garnish: 1 avocado, sliced 1. Cook rice according to package directions. Once cooked, add frozen cauliflower rice, cover again, and let sit for 10 minutes. Fluff with a fork and stir in cilantro, lime zest, lime juice, salt, and pepper. 2. While the rice is cooking, preheat oven to 375° F. Put fish skin-side down on a parchment-lined baking sheet, rub fish with oil, and sprinkle with blackened seasoning. 3. Bake for 12-15 minutes, until fish is opaque and internal temperature of 145° F is reached. Serve with cilantrolime rice and sliced avocado. NUTRIENTS PER SERVING: Calories: 410, Protein: 28 g Carbs: 37 g, Fat: 17 g, Fiber: 7 g
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Kale contains antioxidants such as vitamins A, C, and E; bone builders such as calcium and magnesium; and blood builders such as iron and vitamin K.
Vegan Chickpea Caesar Wrap Prep Time: 10 Minutes Total Time: 15 Minutes Makes 1 Serving
1 8-inch sprouted whole grain wrap 1 cup kale, shredded 1 cup romaine, chopped
TIP:
If you’re not vegan, you can use one tablespoon of grated parmesan cheese instead of nutritional yeast.
½ cup canned chickpeas, rinsed and drained ¼ tsp chili powder DRESSING: 1 ½ Tbsps tahini 1 ½ Tbsps water ½ lemon, juiced 1 Tbsp nutritional yeast ¼ tsp sea salt ¼ tsp black pepper 1. Toss chickpeas with chili powder, then partially mash them with a fork. Warm slightly if desired in the microwave. 2. Place chickpeas, kale, and romaine in the wrap. 3. In a small bowl, whisk dressing ingredients and drizzle on the wrap ingredients. 4. Fold the bottom and sides of the wrap so it is rolled up. Serve immediately. NUTRIENTS PER SERVING: Calories: 400, Protein: 20 g, Carbs: 49 g, Fat: 16 g, Fiber: 13 g
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THINK LIKE AN ATHLETE For the world’s top athletes, focus is their secret weapon, and now you can steal their secrets. Far from your average new-year motivation article, we called on some of the top experts in sports psychology to help you master your mindset like the pros. WRITTEN BY KATELYN SWALLOW
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LEAD PHOTO DAMIEN NOBLE ANDREWS HOLLY HOLM PHOTO PAUL BUCETA
MODEL KASSIDY ELLIS
When it comes to making serious changes to your health and fitness, pumping iron and chugging protein shakes is only half the battle.
The real struggle is sticking to those 5 a.m. training sessions, pushing through the pain of a heavy lift, and continuing on the path to bettering yourself for the full 365. And after a year that has caused many of us to put our regular fitness routine on pause, staying motivated in 2021 comes down to strengthening your mind as much as your body—maybe even more. Whether you’ve simply lost your training momentum or are starting completely from scratch, adopting the mindset tricks of professional athletes might be the secret to getting back on track, staying consistent, and smashing your old PBs—quickly. “Mindset is your mental attitude that determines how you interpret and respond to situations, while motivation refers to the desire and drive you have to perform an action or behavior,” explains founder of Omnipsych Clinical Psychology Services, Dr. Lillian Nejad. “Essentially, your mindset determines how motivated you are to perform particular behaviors. And if you perform behaviors consistently enough, they become a habit, which are automatic behaviors that form part of your regular routine.” In other words, develop the right mindset first, and the motivation and habits you need will follow. One study in the Journal of Applied Sport Psychology found that a positive mindset and mental toughness are characteristics that nearly every successful athlete embodies. Having trust in the process, the ability to manage stressful situations, focus, self-belief, and the desire to win were also right up there. So how can you develop the mindset of a champion? By learning from the coaches who coach them. We’ve called on some top sports psychologists and motivational mentors to teach you the real-world tactics of the elite athlete.
Take Stock of Your Success
For Dr. Nejad, the first step to a positive performance mindset is to determine your “why.” What is the reason for doing what you do, and why is it meaningful to you? Identifying your purpose will be the catalyst for staying motivated. “Athletes need to believe that what they are undertaking is worth the pain, struggle, and pressure,” she says. “The meaning
Get to know yourself by asking: ? Why are you in
this situation?
? Is this the path
you want to take?
? Is this an expression
of your values?
? Are you passionate
about what you are doing?
that athletes attach to what they do has a major impact on how they approach it, and can ultimately be the difference between failure and success.” Next, perform an assessment of your training and nutrition history and make note of what worked, and what didn’t. “It is important for athletes to reflect on their past experiences and their own personal preferences and characteristics,” says Dr. Nejad. “This will highlight the tools, skills, and conditions that lead to effective training, and ultimately, put you in the best position to achieve your goals.” When you better understand your goals and what you need to be successful, you can put those conditions (with improvements) in place, prepare your mind, and set yourself up to achieve your goals.
Focus on the Present
People often don’t meet their all-important goals because their mind is racing ahead to the result. It’s why you stress about getting back to your personal best deadlift, and then sleep through your morning workout because it seems too far out of reach. The solution? Mindfulness, or moving your thoughts to the present. “You can’t change anything about your mindset, motivation, or habits unless you pay attention to what is going on,” explains psychology consultant and author of The Elite: Think Like an Athlete Succeed Like a Champion, Dr. Joann Lukins. “Mindfulness, paying attention, concentration—call it whatever you like, but it is undoubtedly the foundation for a performance mindset and implementing small, ‘do-able’ changes that will move you STRONGFITNESSMAG.COM
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Think back to when you were at your strongest, fittest, and happiest, and then ask yourself: ? What were the conditions,
both internally (in your own mind and body) and externally (in the environment), when you were successful and when you were not?
? What were the thoughts, foods,
workout times, and support networks you had around you?
? What motivated you? Perhaps
PHOTO DAMIEN NOBLE ANDREWS COURTESY OF BORN PRIMITIVE
MODEL NICOLE ZAPOLI
you were going to the gym with a friend, tracking your food to hit particular macro targets, or rewarding yourself after completing a mini-goal, such as buying yourself a new pair of kicks.
? What helped you focus?
Be it journaling, visualization or mindfulness techniques.
towards your goal. Notice your thoughts and your actions.” If you’re still feeling too distracted by the end result to focus on the task at hand, think, “What’s important right now?” and write down the action steps. By focusing on what you can control, it makes you feel more certain and confident in your lifts and workouts. It also simplifies your major goal and makes it less daunting—be it running a marathon or hitting a big deadlift. Mental performance consultant for Journey 2 Elite, LLC and Former Division I basketball athlete, Marché Amerson offers this example scenario: “When attempting a lift you’ve never tried before, take notice of your emotional and physical state, shift your focus to the task at hand, believe in yourself, and go for it.” (For more advice from Amerson, see page 55.)
Ditch 24/7 Positivity
Positive self-talk is spouted in self-help books, but Dr. Lukins says remaining consistently upbeat is unrealistic and not necessarily productive. Instead of forcing
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things to be puppies and rainbows, athletes concentrate on talking to themselves in a way that is more helpful. “For example, when a global pandemic comes along and cancels your favorite swimming event, I don’t expect you to say, ‘That’s great, I’m so glad that’s happened.’ Positivity won’t resonate in this instance,” she says. Instead, reframe your thoughts around the setback by focusing on the potential for growth or self improvement. She says, a more helpful way to approach the previous example would be to say, “That’s disappointing, but here is my opportunity to go back to some of the functionality of my swim stroke, improve that, and be better for it when events do open back up.” An effective positive self-talk tool is having a mantra: A statement, slogan, or word that your mind plays on rhythmic repeat when you’re faced with a difficult task, you’re overcome with fear, or your motivation goes AWOL. Mantras are designed to focus your attention toward the end goal, and block out negative selftalk and distractions, such as pain.
“Athletes need to believe that what they are undertaking is worth the pain, struggle, and pressure.” While research on the benefits of mantras is still in its infancy, a recent review by scientists from the Royal College of Physicians of Ireland found that mantra meditation can help reduce stress, anxiety, and physiological distress—feelings that are pretty prominent halfway through a tough workout, especially after some time away from the gym. “The key with a mantra is to find something that will resonate for you,” says Dr. Lukins, who divides mantras into two types: Taskspecific or motivational. “An example of a task-specific mantra would be, ‘One more step, one more step’ or ‘Eye on the ball, eye January/February 2021
on the ball.’ A motivational mantra would be, ‘This will stop hurting as soon as I cross the line’ or ‘Keep going.’” As for Dr. Lukins’s go-to mantra when she’s hitting the wall? “This is the point,” is the phrase she repeats to keep going. “I didn’t get up at 4:30 a.m. to train and have a lovely time—I could have done that at 7 a.m.!” she says. “Repeating ‘This is the point!’ in my head reminds me that the pain is one I chose, helping me to push through.”
See It Before It Happens
Mentally rehearsing your workout the night before can actually train your mind and body to cope—without having to lift a finger. When you make this visualization as vivid as possible, the brain interprets those mental images as if you were actually doing them, a study published in the journal Behavioural and
Brain Sciences discovered. “As the team therapist for the Philadelphia Flyers, I showed the players that by visualizing themselves blocking a shot, their muscles are contracting just as if they were doing it on the ice,” says psychotherapist and behavioral specialist, Dr. Steven Rosenberg. Go through the motions of successfully hitting your next big lift the night before your workout. Think about how the weight would feel on your back, how your muscles would strain and move, and the sound of your fellow gym-goers as they pound the treadmill next to you. “The more realistic you can make your visualizations, the more effective the skill will be. Try to incorporate the five senses: Sight, touch, taste, sound, smell. This is especially useful if you’re injured, because it allows you to simulate performance-
related movements without placing any tension to the injured area,” says Amerson. “Someone who has recently started working with a personal trainer and wants to learn to weight train on their own may visualize the proper lift mechanics before attempting the actual lift.”
A Final Word Before 2021
Like every New Year’s resolution or “I’ll start on Monday” health revamp, the expert advice on creating a killer mindset is clear: Start small and don’t try to change everything at once. “Start with one action, get it underway, be kind to yourself when it doesn’t happen or work, and then persevere,” says Dr. Lukins. Educate yourself by reading widely and ensure you have plenty of support, be it joining a Facebook support group or finding a training buddy with similar goals.
Inside Her Mind >> Marché Amerson
Mental performance consultant Marché Amerson finds it easy to relate to the professional athletes she helps each day, because once upon a time, she was one. The former Division I basketballer for the University of Tennessee has also completed a master’s in Sport Psychology and Motor Behavior. She’s uniquely qualified for knowing what it takes to commit to training and overcome physical challenges day in, day out. Here are her top tips for getting your head in the game that is 2021:
1. Know Your “Why”
BRAIN ILLUSTRATION POP_JOP/ISTOCK.COM GEARS ILLUSTRATION VECTOR MEMORY/SHUTTERSTOCK.COM
I pushed through on the days that I didn’t want to practice because I knew my parents had sacrificed so much of their time and money to give me the opportunity to obtain a scholarship. When you have a reason for why you do what you do, you always have a reason to keep going.
2. Treat Yourself with Kindness
What you tell yourself matters! Expecting greatness from negative, doubtful thoughts will never give you the results you desire. You are capable of what you set your mind to. If you believe it, you can achieve it.
3. Reward Yourself
As athletes, we are conditioned to look for flaws in our game, and we work tirelessly to improve them. Not often enough do we celebrate our strengths and progress. When you’ve had a great game, practice, or workout, reward yourself with a nap or down-time activity to recharge. This will keep you feeling refreshed and establish a sense of pride in your accomplishments.
4. Establish a Support System
I was fortunate to have a father who played college football, so he could relate to some of the struggles I faced. However, it isn’t uncommon to have friends or family members who just don’t understand the demand of your goals. Having an open and honest conversation with them about how they can support you on your journey may help you to stay committed to your training.
5. Be Present
Leave the last game or mistake in the past. I’ve spent hours in the gym shooting the week of a big competition and then missed my first five shots of the game. When I chose to focus on the misses, my performance declined across the board. When I moved on with the game, I gave myself the opportunity to make a play that my team needed because I was present and alert to all the other ways I could have a positive impact. Always focus on the here and now! S
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WRITTEN BY CHELSEA CLARKE
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PHOTOGRAPHY PAUL BUCETA
Whether your New Year’s resolutions revolve around taking better care of yourself or making your mental health a top priority, the sober curious movement can help you do that, and so much more.
Picture these events and tell us what they have in common: Sunday brunch with the girls; a celebratory dinner for your recently promoted partner; 5 p.m. on any given workday. If booze in one form or another was in the images you conjured up, you might be realizing just how frequently alcohol pours itself into your life’s crevasses. And with JAMA Open Network reporting a 14 percent increase in women’s drinking habits since the pandemic hit, you’ve likely found yourself reaching for the bottle to cope with added stress, uncertainty, or even boredom.
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PIQUE YOUR CURIOSITY
Sober curiosity stems from multiple aspects of a new culture that’s concerned with both physical and mental wellness. After all, it seems counterintuitive to pour your energy into eating nutritiously and exercising to keep your body in prime condition, only to abuse it with alcohol later on. And it is, according to Kayla Lyons, founder and CEO of 1,000 Hours Dry. “Our society is becoming more and more health conscious,” she says. “You can’t really be your best self hungover, and you definitely can’t reach peak physical health if you drink— never mind the detriments alcohol has on mental health.”
obligations,” explains Dr. Lauren Cook, PsyD. Whether you’re constantly looking forward to that evening glass of wine to unwind from the stress of the day, or you rely on alcohol’s effects to loosen up in social situations, these could all point to underlying emotions you may be avoiding dealing with.
SOBRIETY YOUR WAY
While you may not feel the need to become completely sober, you might be tempted to take the dry lifestyle out for a test drive and see how it affects your physical and mental health. “Being sober curious simply means you’re interested in the benefits of living alcohol-free, and you may try ‘sober tourism’ for awhile without commitment,” says Lyons. “You can take a week off, a month off, do 1,000 hours dry, and just try it out, no pressure. The important thing is realizing you may not have the healthiest relationship with alcohol, and that’s the first step to making changes.” There are no hard and fast rules on how to become sober curious, but Cook recommends
BUILD A SOBER BAR Whether you crave the taste or the ritual of indulging in your favorite alcoholic beverage, there’s an alcohol-free version for that! Here are some of the brands we’re loving now, and they’re all 0 percent alcohol, but 100 percent delicious.
ONE
The Seedlip Company The world’s first distilled nonalcoholic spirits.
TWO
WellBeing Brewing Vegan, zero-sugar, alcohol-free craft beer. They’ve also got CBD sparkling waters.
THREE
Athletic Brewing Co Non-alcoholic craft beer with health and active living at the forefront.
FOUR
Ritual Zero Proof Gin, whiskey, and tequila, minus the booze.
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STRAINER PHOTO BY 9DREAM STUDIO/SHUTTERSTOCK.COM
But a new culture has emerged that eschews the post-work Pinots and habitual Sunday football beers, and suggests that if these are regular scenarios in your life, then it might be time to take a good, hard look at what lies beneath. If trading in hangovers for waking up bright-eyed and bushy tailed sounds appealing to you, then read on. The sober curious movement will motivate you to curb your drinking or ditch it altogether, so you can live your life healthy AF—alcohol-free.
According to the National Institute on Alcohol and Alcoholism, those detriments are widespread. Alcohol negatively affects virtually all our organs, including the brain, heart, liver, pancreas, and immune system, and also contributes to a higher risk of developing multiple types of cancers. And that’s not just from continued heavy drinking— your body is negatively impacted from even one night of going too hard. PLOS ONE reports that a single night of binge drinking causes your gut to leak bacterial toxins into your bloodstream, resulting in inflammation and tissue destruction, an effect that had harsher repercussions on women over men. “Sixty years ago, we thought cigarettes were good for us,” says Lyons. “There’s too much access to information now to keep the truth about alcohol hidden any longer: It’s a toxic carcinogen that should be classified as a Class 1 substance.” You may not realize just how much alcohol factors into mental health, but when you examine that relationship deeper, you’ll be shocked at how closely intertwined they are. “Women have tremendous pressure placed on them, and alcohol can seem like a quick-fix solution to ‘check out’ from responsibilities and
“You can just try it out, no pressure. The important thing is realizing you may not have the healthiest relationship with alcohol, and that’s the first step to making changes.” aligning your goals with who you know yourself to be. “Some people can moderate their use, while others need to go ‘cold turkey,’” she says. “If you’re unsure what’s best for you, see if you’re able to limit your drinking to 1-2 drinks per sitting. If your drinking still gets out of hand, it’s an indication that you need to set some harder limits on your use.” You may decide to cut back your consumption to a selfregulated amount, or you might choose to set strict guidelines and rules around when you’ll drink, such as only in times of celebration, and only 1-2 drinks at those times. The clean-living support that’s available to you as you decide to indulge your curiosity is immense. “The sober curious are challenging the definition of what it means to be alcohol-free,” says entrepreneur, brand partner, and founder of On the Mocks, an online community which promotes alcoholfree beverages, Christine Wayne. “It can be yoga, it can be mocktails, it can be Instagram communities filled with positivity and humor. By attaching yourself to being ‘sober curious,’ you’re joining a community. You don’t have to say, ‘I’m never drinking again,’ but instead, ‘I’m not drinking right now.’” STRONGFITNESSMAG.COM
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The initial motivation for casual sobriety can feel exhilarating, but executing it is another story, and you’re bound to run into some obstacles. “Becoming sober is incredibly uncomfortable,” says Cook. Because these changes will demand that you examine how you cope with hard feelings such as stress, inadequacy, shame, and vulnerability, prepare yourself for some unpleasant moments. And if anyone knows working her way through hardship without giving in to alcohol, it’s Wayne. Over the past year and a half, she experienced a lifetime of hardship, from her mom’s cancer diagnosis, to unexpectedly losing her job, to navigating unimaginable stress brought on by COVID-19 and political unrest. “All of these examples were times when I wanted to drink to lessen the pain—to ease my stress, to escape. I wanted to pretend that bad things weren’t happening,” she says. So how did she get to the other side of all that pain? “Occasionally, it was as simple as having an alcohol-free option in my hand, and just remaining calm. But what really keeps me from drinking is knowing that it won’t solve anything. Every single problem that exists in this very moment will still be here after a drink.” But it’s not just stress and uncomfortable emotions that drive us to drink. If you’re experiencing FOMO at just the thought of skipping brunch mimosas, adjust the way you approach socializing. “You can still choose to do all the activities [that you used to]; the experience may just be
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different,” says Lyons. “When I stopped drinking, I realized I didn’t really enjoy the parties or the bars after all, and I found other hobbies that made me feel happy and fulfilled. Give yourself time to find out what you really like to do without alcohol so you can start living a more authentic lifestyle.”
BUT IT’S WORTH IT
It’s true that you’ll have to walk through some difficult moments in your sober journey, but it’s not all bad! In fact, the whole point is to thrive, so know that you can look forward to physical benefits such as weight loss, clearer skin, and less bloating, and mental health boosters like more energy, better focus, and heightened productivity, all aspects that Wayne experienced in her first 60 days of sobriety. And the space you make in your life for more authentic experiences will be monumental. “I have to think of alcohol as a scummy ex-boyfriend,” says Lyons. “I had to kick him out of my life to make room for the right partner and right opportunities. If alcohol is disappointing you, it’s time to dump that loser.” But perhaps the biggest improvement you’ll notice is the relationship you have with yourself. At the end of the day, sober curiosity is an exercise in getting to know yourself better: What makes you tick, what your triggers are, and when you’re tempted to rely on alcohol as a crutch. “As far as feelings go, you have to realize that the only way out is through,” says Lyons. “Allow yourself to experience what emotion it is that you want to run from, and show yourself how strong you really are.”
LOSE THE BOOZE Enjoying social situations sober is easier with a plan. Arm yourself with these tips for navigating the party, sans alcohol.
GO IN WITH A PLAN
Avoid being caught off-guard when others question why you’re not drinking. Come up with a go-to response such as, “I’m taking some time off from drinking.”
BYOB
Just having a drink in your hand can ease the initial awkwardness, so come prepared with your own non-alcoholic options. “Whenever I go to a party now, I bring my own six-pack of non-alcoholic beer and I feel right at home,” says Lyons.
PLAY IT FORWARD
You might feel jealous of your imbibing friends, but those feelings will dissipate when you think of the hangovers they’ll be dealing with tomorrow. “What keeps me sober is remembering the worst,” says Wayne.
FEEL THE TENSION
Real talk: It’s going to be weird for a little while. Whether it’s powering through social barriers or being received differently by others around you, get ready for some awkward times. Surrender yourself to feeling out of place—know that it’ll get easier, and those feelings will help you to become stronger in the long run.
Alcohol is among the most commonly misused addictive substances, with 1 in 8 American adults meeting the criteria for alcohol-use disorder. Source: JAMA
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OBSTACLES ABOUND
“When I stopped drinking, I realized I didn’t really enjoy the parties or the bars after all, and I found other hobbies that made me feel happy and fulfilled.” S
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See you later, 2020! We’re ringing in the new year stronger than ever in body, mind, and spirit.
REFRESH. RECHARGE. RESET! 62
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LEAD IMAGE JACOB LUND/CREATIVEMARKET.COM
WRITTEN BY CHELSEA CLARKE
Sleep
Each January is a welcomed chance to start fresh. With the onset of a new year, you can’t help but contemplate how this trip around the sun will be different or improved, but if we’ve learned anything from the year-in-whichwe-do-not-speak, it’s that at the end of the day, we have very little control over anything besides our own agency. And that’s where this 28-day reset challenge comes in. How it works: We’ll break down four key areas that contribute to reaching your fullest potential, and provide you with one big goal that’ll boost your health, confidence, and resiliency in each of these areas. Read on for more, then when you’re ready to hit reset, turn the page and commit to each day’s new challenge. Fingers crossed 2021 is kinder than its predecessor, but by the time you finish these 28 mini challenges, you’ll have the physical and mental tools you’ll need to conquer whatever comes your way.
YOGA IMAGE JACOBLUND/CREATIVEMARKET.COM
Nutrition Be honest: In years past, have you rushed out to buy a fancy food journal or downloaded an app to track and calculate every calorie you consumed? Master trainer Jaclyn Phillips suggests avoiding that route if you want longterm success. “The biggest pitfall I see is doing too much, too fast,” she says. “That all-or-nothing mindset is designed to fail, and these quick-fixes are often not sustainable, and can lead to a negative relationship with food.” Instead, she says to approach your nutrition from a mindset of abundance, and stack your plate consistently with a wide variety of produce, proteins, and grains to ensure both your macros and minerals will be met, no matter what goals you have planned for the next 365 days.
Every part of your physiological makeup is affected by your sleep quality, including everything from energy levels and alertness, to intellectual integrity and muscle repair. You know it’s next to impossible to function at your highest level at work or during your workouts when you’ve lost out on sleep, but research also suggests that it’s much harder for you to make healthy food choices when you’re groggy, and chronic sleep loss can even put an otherwise healthy person at risk of diseases such as diabetes. Your Ultimate Reset Goal: While each person’s sleep needs will vary when it comes to pinpointing just how much you should get, what does matter is the quality of zzz’s you clock. You’ll set up a rock-solid slumber plan this month so you can sleep like a baby.
Exercise The physical and mental benefits of a regular exercise routine are plentiful: Lowered risks of chronic disease, increased energy, improved sleep, and increased longevity (not to mention a bangin’ bod), and Phillips recommends aiming for 3-4 resistance training sessions and 1-2 light cardio sessions weekly. “Exercise creates a strong body and mind, and I always recommend finding styles of training that will increase a woman’s strength, power, and confidence,” she says. It’s normal for workouts to become stale or for your body to hit a plateau, but this time of year is built for switching things up to keep it fresh. Your Ultimate Reset Goal: This month, find movement styles that do wonders for both your body and mind, and attack them in sustainable ways so you’ll crave coming back for more.
Stress Management The American Institute of Stress reports that 73 percent of people experience stress that affects their mental health, and nearly half of people feel so stressed out that they have trouble sleeping. If 2020 was a crash course in testing how much stress we could handle, 2021 is decidedly the year we rise and conquer with a cool head. The balance when it comes to managing stress is to recognize what you can control, and what you can’t (no matter how hard you try), and to process those elements accordingly. For instance, you could manage the stress of a looming work deadline by scheduling mini goals to accomplish it, while also taking care of yourself by sticking to your workouts. On the other hand, you can’t control when your car gets a flat tire in the middle of a snow storm, and for that, it’s a lesson in dealing with it, and letting it go. Your Ultimate Reset Goal: Just as your nutrition needs are unique to you, your stress management techniques will be as well. A slow, meditative yoga class might calm the minds of some, but you might need to process that energy into a fast-paced boxing workout. This month, you’ll explore new ways to channel your stress into activities and methods that actually work for you. Make stress management a priority in 2021.
Your Ultimate Reset Goal: Dare to veer from your chicken and broccoli meal plan! Your nutrition challenges will focus on exciting your palette while still meeting your goals, and strengthening your relationship with food. STRONGFITNESSMAG.COM
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Day 1
Day 2
Day 3
Start a “Recipes” folder on your computer or phone and save everything that looks delicious.
Freshen up your fitness routine. We suggest starting the six-week upper-body program on page 36.
Commit to one new habit each morning that will kick off your day on the right note. Ex: Meditation, exercise, yoga, a walk.
DAY 6
Start a training log to track your progress. Flip to page 52 to get motivated.
Day 7
Day 8
Journal the minor and major stressors you felt this week. See if you can identify any common triggers. Take 5-10 minutes daily for this habit.
Follow your curiosity and try a new craft or hobby. Calligraphy, braiding hair, and tiedying are hot right now.
Day 11
Day 12
. Set up your bedroom for
Write down the activities that get you into the present moment. Walks with your dog, a sweaty Vinyasa class, the calming effects of watching Bob Ross paint? No wrong answers.
optimal sleep: Make sure it’s dark, cool, and quiet. BONUS: Download a sleep meditation app for extra mindfulness points.
DAY 16
Schedule 10-30 minutes for recovery work, such as foam rolling, stretching, or massage.
Day 18 Habit stack. Pair two healthy habits together for max results, such as listening to a personal development podcast while running.
Day 22
Clean out at least one closet or drawer. Didn’t use it in 2020? Donate, recycle, or pitch it.
*
Day 26 Day 26
Day 27
FIND A WORKOUT GROUP OR CHALLENGE YOU CAN JOIN TO KEEP YOUR MOTIVATION REVVING.
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Once a week, switch up your go-to chicken or steak dinner for something completely plant-based. Start with the Chickpea Caesar Wrap on page 51.
Day 13
Develop the ultimate bedtime routine. Take a bath, meditate, journal, or read a book.
Day 18 Simplify! Find ways to make your day-to-day easier. Automate bill payments, have the kids make their own lunches, or hire a cleaner so you have energy for your workouts.
Day 14 Have you been leaning on that 5 p.m. wine as a stress reliever? Pour yourself some mineral water instead and turn to page 56 to learn more about hooch as a crutch.
Day 19 Challenge yourself to avoid all screens at least one hour before bed. Unplug the WiFi if you have to.
DAY 23
Today’s mantra: “I have food freedom.” No foods are off limits, so remind yourself to enjoy in moderation.
DAY 28
Focus on filling your day with fun. Find an upbeat playlist full of guilty pleasures, listen to a hilarious podcast, or sign up for a fitness class that you normally wouldn’t.
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Your 28-Day Health Reset
Day 4
Day 5
Create a new sleep schedule. Aim to go to bed at roughly the same time each night and wake up the same time each morning.
Make a list of the good things that happened in 2020. What did you accomplish? BONUS: Ask yourself, “How can I build off these wins?”
Day 9
Day 10
Make time to move. Take half an hour and try the glutes workout on page 56. BONUS: Grab a training buddy! Try it with a family member or train with a friend virtually.
Revisit your “Recipes” folder and create a grocery list with 1-2 new recipes in mind.
DAY 15
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Check in with your caffeine consumption. Swap one caffeinated beverage each day with an herbal tea.
Day 20
Day 21
Make that appointment! Thinking of seeing a therapist or naturopath? Today is the day.
Connect with a friend or loved one today, either in person or on Zoom.
Day 24 Schedule a workout that would invigorate you today. A long run to clear your mind, or a quick Tabata session that’ll leave you breathless.
Day 25
Don’t forget to hydrate! Water helps your body transport and absorb nutrients, and improves digestion.
“I always recommend finding styles of training that will increase a woman’s strength, power, and confidence.” S
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January/February 2021
Just Add
RESISTANCE This next-level version of high-intensity interval training will net you a ton of the benefits you’re used to, plus the added bonus of building muscle.
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WRITTEN BY LORI BRAND, CPT, GROUP FITNESS & YOGA INSTRUCTOR PHOTOGRAPHY BY PAUL BUCETA
Whether you’re looking to bust a plateau, pile on some muscle, or shed a few pounds, crushing your fitness goals is rarely possible without changing something in your routine. If you’re already utilizing high-intensity interval training (HIIT), which involves brief, intensive bursts of cardio that crank up your heart rate, adding resistance to your circuit training is going to be the game-changer you’ve been craving. This style of training will require you to perform short, maximal effort blocks of resistance exercises, performed with little-to-no rest between each exercise. It’s similar to traditional circuit training, but the added resistance may require more rest between circuits in order to recover. The blocks of work should be so intense that you should not be able to carry on a conversation, or return texts between sets. You’ll need every second of the rest period to get ready for the next round of work. If that sounds intimidating, consider the following benefits, and remember: What doesn’t challenge you, doesn’t change you.
Body Benefits Elevated Metabolism & Caloric Afterburn
Resistance training builds muscle tissue, while interval training produces the afterburn effect, which means your metabolism remains elevated long after you’ve hit the showers. This is due to excess post-exercise oxygen consumption (EPOC), or oxygen debt, referring to the energy your body needs to recover from its workout. And unlike regular cardio, which can lead to both muscle and fat being catabolized for energy, resistance training signals your body that it can’t afford to part with any muscle, so it’s more likely to draw from your fat reserves for energy.
Improved Metabolic Profile
This style of training also promotes the release of human growth hormone (HGH), a hormone known to stimulate fat loss, muscle
growth, and bone density, as well as slow the aging process. Additionally, intense resistance circuit training improves insulin sensitivity, which not only enhances fat loss, but helps prevent disease, cognitive decline, sugar crashes, and skin issues.
Build Work Capacity
Work capacity is the amount of stress your body can handle, recover from, and adapt to. Because highintensity resistance training (HIRT) improves your muscular endurance, VO2 max (your body’s ability to use oxygen), and cardiovascular health, your work capacity goes up. This enables you to train harder, and become even stronger and more fit.
Time Efficient
HIRT workouts are cardio and strength training all rolled into one. Furthermore, because of their pace, you can squeeze a lot of volume into a short amount of time. STRONGFITNESSMAG.COM
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In one study, Italian researchers compared the resting energy expenditure of 17 men who performed separate sessions of high-intensity resistance training and traditional resistance training. Twenty-two hours after their workouts, the researchers found the group that used high-intensity resistance training burned about 18 percent more calories per day than those who did regular resistance training.
Rules for Success: • Always warm up with dynamic movements such as jumping jacks; arm, knee, and ankle circles; hip rotations, etc. • Stick to exercises you’re familiar with to ensure proper form throughout.
• Rest at least 48 hours
between these types of workouts, and engage in active rest like yoga, foam rolling, and low-impact cardio.
• Focus on compound
(multi-muscle) movements and avoid isolation exercises like biceps curls, etc.
• Plan your workout ahead of
time so you don’t need to stop and think between exercises. You want the circuits to be as fluid as possible and minimize rest periods. Try to select exercises that work well together with minimal set-up.
How to Build Your Resistance Circuit Workout:
Create 1-2 circuits of 4-8 exercises. Perform anywhere from 6-16 reps per exercise (lower reps for heavier weights). Rest 1-2 minutes between rounds. If you have fewer exercises with less resistance, keep the rest short. If you use heavy weights and include more exercises, rest longer. Repeat the blocks for 12-30 minutes.
Sample Workout Try this example workout using dumbbells that allow you to move efficiently with proper form, and perform 6-12 reps of each exercise. After completing the circuit once through, rest 1-2 minutes. Complete 3 rounds.
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EXERCISE
REPS
MUSCLES WORKED
SQUAT PRESS
10-12
Legs, glutes, core, shoulders, pecs, triceps, traps
UPRIGHT ROW
8-10
Shoulders, traps, rhomboids, biceps
JUMPING LUNGE
6-8 (per side)
Legs, glutes, calves, core
DUMBBELL SWING
10-12
Core, hamstrings, glutes, lats, shoulders
RENEGADE ROW PUSH-UP
6-8 (per side)
Traps, lats, biceps, pecs, triceps, core S
January/February 2021
TRANSFORMED | Celebrating Your Journey
Who She Is
AGE: 58 HOMETOWN: San Francisco, CA GIG: Clinical Laboratory Scientist TRANSFORMATION: Down 20 lbs and 14 inches, and cancer-free.
Living Unwell
Adjusting to a New Plan
To take back control of her life and the side effects from cancer treatment, Jackie called in reinforcements—our very own president, Jennifer Van Barneveld -Pe. “Reaching out to Coach JVB was the best decision I’ve ever made. She welcomed me with open arms, and she believed in me. For me, it was the beginning of a second life.”
Jackie Javier
When Jackie was diagnosed with breast cancer at age 49, her world was turned upside down as she faced fear, grief, and uncertainty. But Jackie is a survivor in every sense of the word. After years of battling, she reigned victorious, but she wanted her energy and strength to meet the demands of what it meant to be a cancer survivor. Once she learned to approach fitness and nutrition in a supportive and sustainable way, her relationship with her body and mind became stronger than ever.
A POSITIVE MINDSET
WRITTEN BY CHELSEA CLARKE
During Jackie’s transformation, her strength training was the catalyst for a deeper connection to her own inner strength. “I believe the most empowering gifts can’t be seen by the naked eye,” she says. “I’m grateful to have a positive mindset. To be positive is not an option—it’s a necessity.” 70
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Preventing Osteoporosis
Bone weakening is common in Jackie’s family, but her new all-strengthtraining workout program is changing that trajectory. “My goal is to take my weight training to the next level so I can keep my skeleton strong.”
Health in Your 50s and Beyond
Growing older is a privilege, according to Jackie. “There are no limits to your health and fitness,” she says. “It’s the perfect time to make serious changes in your life in the pursuit of happiness, health, and well-being.” January/Febuary 2021
FOOD PHOTO PAUL BUCETA
Ultimate Support
Jackie is an avid cook and baker, but meal planning was initially overwhelming for her. But supporting her body with enough calories was essential, and she made it work. “I’ll admit that eating six times a day took some getting used to, but I never felt hungry throughout the day,” she says. Combined with strength and interval training, Jackie’s symptoms began to subside after just two weeks.
LEAD PHOTO BRIAN REILLY
Jackie suffered numerous side effects from her daily cancer treatment and had gained about 20 lbs in the process. With her confidence plummeting, she cut out dairy, red meat, and processed flours and sugars, and committed to endless hours of cardio. But the restrictions and lack of noticeable results left her deflated. “I was living uncomfortably and unhealthy,” she says.
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UNSTOPPABLE WOMEN |
Women to Watch These real women are changing the face of fitness. WRITTEN BY CHELSEA CLARKE
Age: 29 Hometown: Boulder, CO Gig: Trainer & Fitness Blogger Follow her: @musclebymaria
The word “passion” gets thrown around a lot, but when it comes to how Maria feels about fitness, it’s more than accurate. In college, she began her own grassroots version of a fitness career by creating training programs for friends and hosting outdoor bootcamps, all while simultaneously earning group fitness and personal training certifications. She eventually landed teaching gigs at local gyms, and now six years later, is a fullblown fitness professional, freelancing as an instructor and running virtual programs. “Teaching, personal training, and sharing health and fitness inspiration and knowledge revealed what I was meant to do, and who I was meant to be,” says Maria. While COVID-19 has put a damper
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on the group energy that allows Maria to thrive, she’s reinvented how she’s able to reach clients, and her programs are exploding. In addition to formatting some of her fitness classes to an online setting, she also felt called to get the younger generation moving. “I recognized that children who aren’t in school are missing out on prime movement time—no more recess or gym class, and heightened screen time,” she says. So she developed
Kid Fit, virtual classes that marry lessons on health and fitness with interactive movement to keep kids active. And there’s a mind/body connection too: “We finish off with a good stretch, some breathing, and a discussion on what we learned that day.” Maria is also an avid supporter of helping fitness competitors find a healthy and balanced approach to fitness and nutrition, and you can find her musings on the topic at MuscleByMaria.com. January/February 2021
MARIA PHOTO SEAN NELSON LISA PHOTO ROB NORBUTT NATASHA PHOTO ERIK UMPHERY
“Balance is a huge part of my training. ‘No days off’ is not a mantra we should live by.”
Maria Pro
Lisa Maximus
Age: 33 Hometown: Salt Lake City, Utah Gig: Coach Follow her: @lisamaximus
Lisa’s pursuit for the “perfect” body was mired in starvation and overtraining. It took her years to discover that in order to see the changes she wanted in her body, she’d have to take a different approach. “I’ve learned that my body is my ally, not my enemy,” she says. “When you treat your body with respect and change your relationship with it, that’s when real change for the better happens.” Now instead of focusing on aesthetics, Lisa sets massive goals in the gym (her current goal is a 500-lb squat) to achieve the powerful strength she’s after.
“I feel empowered and capable by being strong.”
But for Lisa, fitness isn’t just about the physical aspect. In a succession of devastating years, Lisa experienced grief and heartache when her father and three grandparents passed away, and her mother had a stroke. Combined with anxiety and panic attacks, Lisa’s training sessions were her saving grace. “It was the one hour in the day that I could drown out the stress and sadness from the loss,” she says. Fitness is also the driving force in Lisa’s career—and marriage. Along with her husband, the pair coach beginners to athletes alike at Maximus Gym in Utah.
Natasha Ward
Age: 33 Hometown: Los Angeles, CA Gig: Model & Actor Follow her: @natasha_ward
Natasha faced a lot of rejection at the beginning of her fitness modeling career. While most models who were posing for athletic campaigns were long and lean, Natasha’s six-pack abs and larger chest stood out. “I was told my body was unrealistic, my chest was too distracting, or that the product wouldn’t fit me,” she says. But just as she was ready to give up, there was a light at the end of the tunnel as the industry began to show signs of change. Consumers demanded sports bras for high-impact, larger cup sizes, and Natasha was suddenly a sensation. “My success has opened the eyes of producers and creative directors to see that curves and athleticism are not mutually exclusive.” Natasha uses health and fitness as the ultimate form of self-love. Her workouts are based on honoring how her body is feeling, and making sure her sessions never come from a place of guilt or shame. She fuels with real, whole-food sources, and she’s serious about positive self-talk and intrinsic motivation. “When motivation comes from outside ourselves, it’s only a matter of time before we succumb to negativity and disappointment,” she says. “Your body hears everything you say. Speak kindly to it.” Stay tuned for her online fitness program, set to launch later this year. STRONGFITNESSMAG.COM
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GET INSPIRED |
Trigger Warning: This article discusses sexual violence and trauma. If this causes you stress or pain, please feel free to skip it.
“Yoga
taught me that I was
enough.”
After being sexually assaulted in college, Zahabiyah Yamasaki turned her trauma into her lifelong mission of helping other survivors heal through yoga. WRITTEN BY MIKAILA KUKURUDZA PHOTOGRAPHY BY GARRETT YAMASAKI
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If you ran into Zahabiyah Yamasaki on her college campus prior to her senior year, you’d most likely find her in a fashionable outfit heading off to class or smiling as she rushed to another meeting as president of her sorority. Raised in a traditional Indian-Muslim household, Zahabiya (Zabie, to her friends) was dedicated to her education and extracurriculars, studying for her degree in Psychology and Social Behavior and Education, while also volunteering for a sexual violence prevention program with her sorority. But in 2007, the version of Zabie you’d meet was a stark contrast to her former self, avoiding eye contact and wearing baggy sweatpants to hide the body that no longer felt like it belonged to her. That year, during Senior Week at the University of California, Irvine, she was separated from her friends and taken in a cab to a house in Huntington Beach where she was raped. “After you experience trauma, it’s this experience of really wanting to shrink
Approximately one in five American women report rape or attempted rape in their lifetime, according to the National Sexual Violence Resource Center. For 79.6 percent of these women, their first rape occurs before age
25
yourself,” says Zabie. “Wanting to hide.” Self-blame, a lack of control, and minimizing the experience were all barriers Zabie had to overcome as she confided in her closest friends, eventually reporting the rape to campus officials weeks later. Unfortunately, it became clear that proceeding any further with the reporting process would be more damaging than helpful. “You feel like you are being judged constantly at every step,” says Zabie. Oftentimes in reporting sexual
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January/February 2021
For more on Zabie, follow @transcending_trauma_with_yoga.
violence, survivors are repeatedly asked to provide intimate details and are questioned extensively to ensure little-to-no inconsistencies. This process isn’t just difficult emotionally, but it’s also impractical based on the neurobiology of trauma—the brain’s natural response to high stress situations is prefrontal cortex impairment, which causes fragmented recollections. “Even now, my heart is racing as I’m thinking through those details,” says Zabie over a decade after her attack. “And it’s why so many survivors don’t feel comfortable telling anyone. It’s why so many survivors keep their story living inside their bodies for years.” Though Zabie tried various coping mechanisms to try to process her attack in the years that followed, it wasn’t until two colleagues invited her to a local yoga class that she finally found some healing. Zabie had never taken a class before, and she was nervous to even show up. “It was such a foreign experience to be that intimately connected to my body,” she says. “I didn’t initially recognize that the practice was connected to the healing from my trauma. They felt like very compartmentalized areas of my life. But I finally started to see the interconnection of these worlds. Trauma causes disintegration, disconnection, and disassociation, and here I am on this yoga journey that helps me regain so many of these things.” While earning her master’s in Higher Education Administration and Student Affairs at The George Washington University, Zabie continued her practice and began to feel the power of embodiment through yoga, and gradually regained confidence and ownership over her body again. “I started to slowly feel like I was building those pieces back together that had been broken a long time,” says Zabie. “The practice taught me that I was enough.” After her master’s, Zabie returned to her alma mater as the assistant director of Campus Assault Resources and Education (CARE) where she focused on trauma outreach and sexual assault policies on campus. As Zabie connected to survivors, she recognized that many did not feel comfortable speaking about their experiences—she
“I learned how to come back home to myself in my own body.” knew they needed the healing and confidence that she found through yoga. Zabie completed her 200-hour yoga teaching course in 2012 and integrated her learnings as a certified instructor and survivor into her work at UCI and UCLA. As program director of Trauma-Informed Programs in UCLA’s Resilience in Your Student Experience Center (RISE), Zabie implemented her eight-week yoga program designed specifically for survivors. Dark or hot spaces, yoga mats close together, handson teaching adjustments, controlled breathing, stretching straps, and instructions for moving can all be triggers for survivors. During the program,
every aspect of the yoga practice is adjusted to accommodate all needs. Since founding Transcending Sexual Trauma through Yoga in 2012, an organization which aims to empower survivors from all over the world through both the in-person and online eight-week program, Zabie has helped thousands of survivors heal and has trained thousands of yoga instructors and mental health professionals on trauma-informed practices. If you ask Zabie how long it took her to heal from her attack, she will tell you that she still is—the path to healing is not linear. “It’s such a lifelong journey,” says Zabie. STRONGFITNESSMAG.COM
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STRONGCAMP CAPTURED |
STRONGCAMP Suffield, CT SEPTEMBER 2020 Led by Ambassadors
Dacia Lucas & Esmin Feliciano Guest Instructors: Lynn Otero Christine Cousineau Susan Tripp Wendy Siermenski Maria Gonzalez
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Guest Speaker & Photographer: Kristel Chouinard Special Thanks: Sponsors Wade Rivest of JDOG Junk Removal, and Chris Bigelow, in memory of Patti Bigelow.
January/February 2021
Amanda gets tough with some tire flips.
“
I’ve never pushed myself like I did at STRONGCAMP. This weekend gave me a true self-confidence that I’ve never felt.” -THERESA NARDI, FEATURED STRONGCAMPER
Special thanks to JDOG Junk Removal for their contributions to STRONGCAMP, past and present.
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WE TRIED IT |
FOR MORE INFO VISIT FITBIT.COM.
FitBit Sense
This new smartwatch technology is designed to bring stress management to your fingertips. But how did it track with this user?
WHO TRIED IT? Kirstyn Brown, Editor-in-Chief
What It Is:
In addition to being a fitness tracker, Sense measures stress levels, body temperature, sleep cycles, and more to provide a better detailed picture of your health and wellness. This model’s biggest selling points are the ECG app, which can sense heart rhythm irregularities, and electrodermal activity (EDA) scan app, which indicates response to stress.
Price: $ $ $
PROS
CONS
The look is similar to other high-end fitness trackers on the market.
Only two face colors available.
Touchscreen interaction makes it easy to swipe through apps and data.
Features like extra fitness programs, sleep cycle breakdown, and meditations are only available with a Premium subscription
Six-day battery life and quick charging. ECG app and mood logs are easy to use.
So much data may be overwhelming.
($9.99/month).
$279.95 - $339.95 (USD)
Style Rating: 8/10 Sleek, comfortable design with an interchangeable band.
Overall Rating:
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“I found the data difficult to interpret, but a metrics nerd would love it. I could see value in being able to show the data to your doctor if you have heart issues or other health concerns. But if you just want a fitness tracker, this watch may be overkill.” January/February 2021
WE ARE
STRONGER TOGETHER STRONGCAMP
Killer Workouts Informative Seminars Revived Motivation
COVID-19 won’t stop us from supporting your goals. Until we can witness you crushing it at one of our live events, you can count on us to deliver content from leading trainers, mind and body experts, and nutritionists to help you reach your best health ever. So much has changed, but our priority remains the same: Empowering you in your wellness journey. Whether you’re working out with us at STRONGCAMP or following a program within the pages of your favorite issue, we’re with you every step of the way.
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