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Muscle & Fitness Hers USA - May 2018

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S U M M E R 2018
22
24
26
28
32
Face-off: Build Strong Abs
Movement Mechanics
Pop Squat
Trends: Group Classes
Cardio Tools
34
38
40
42
Portable Protein Treats
1 Food, 5 Ways: Salmon
Next-Gen Sports Drinks
Drink Responsibly
10
JESSIE GRAFF’S
TOP TRAINING
MOVES
46 Ask the Experts
48 Fitspiration
50 Summer Beauty
4
Letter From
the Chairman
6 Hot List
8 Reader’s Page
90 Supplements
94 Contest
96 Motivation
56
Three weeks to your sexiest
and fittest body ever.
66
Maximize flavor and health
with these grilling recipes.
72
Tighten up with this Cirque du
Soleil–approved abs routine.
78
On the Cover
Jessie Graf
Photographed by
Per Bernal
Hair & Makeup by
Natalie Malchev
Top: Under Armour
|
|
Recharge at these femalefocused summer getaways.
82
Escape the gym with these
16 fresh routines.
TRAINING PARTNERS.
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From the
CHAIRMAN
EVERY WORKOUT YOU DO should present new mental and
physical challenges, but it should never feel like a chore. Keeping
your routines fresh and presenting yourself with diferent goals to
tackle will help you avoid excuses to skip workouts—something
that can happen easily during these warm-weather months of
summer and early fall.
Someone who represents this mind-set is our cover star, Jessie
Graf (page 10). The accomplished martial artist and stuntwoman
also happens to be one of the most decorated competitors in
American Ninja Warrior history. She’s made a point to conquer
whatever obstacles she faces—and quite often, despite those
obstacles having extremely high levels of diiculty, she does so
while wearing a smile.
To aid your discovery of new training challenges, we’ve
stocked this issue with an array of tips and workouts that’ll enable
you to train wherever you
are—at home, the beach, the
pool, and, of course, the gym
(page 82).
Additionally, we’ve
provided ways to challenge
yourself at the grill. Get
away from plain old burgers
and brats by preparing
dazzling dishes that’ll fill
your tank and delight your
taste buds (page 66).
And please let us know
how you challenge yourself
this summer: Tweet us
@MandFHers, post on
our Facebook page
@MuscleandFitnessHers,
tag us on Instagram
@MuscleandFitnessHers,
or visit us on Pinterest
Stuntwoman Jessie Graf shows
@Muscle_Fitness. As
you how to conquer challenges
in the gym and in life.
always, your feedback and
trust are essential to our
success.
EVP/Group Publishing Director Chris Scardino
EDITORIAL
Executive Editor Zack Zeigler
Managing Editor, Enthusiast Group Brian Good
Deputy Editor Shawn Donnelly
Fitness Editor Andrew Gutman
Senior Editor Michael Rodio
Senior Associate Editor Brittany Smith
Editorial Assistant Rose McNulty
ART/PRODUCTION
Creative Director Ian Robinson
Designer Cynthia Ng
Editorial Production Director Russell Mendoza
Copy Chief Yeun Littlefield
PHOTOGRAPHY
Photo Director/Staff Photographer Erica Schultz
PRODUCTION
Production/Distribution Manager Marc Melcher
MUSCLEANDFITNESS.COM/HERS
Digital Director Declan O’Kelly
Senior Web Editor Angelica Nebbia
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4 | M & F H ERS | S UMMER 201 8
Printed in USA We assume no responsibility for returning unsolicited
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PER BERNAL
Disclaimer Reader discretion is advised. Please consult your
physician before beginning any exercise or diet program, or when
making changes in an existing program if you have any doubts about
your health status.
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THE
HOT
LIST
LIFESTYLE
Our favorite new gear, tools, and services
to meet your healthy-living goals.
KITCHEN
FAGOR LUX LCD
MULTICOOKER
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6 | M & F H ERS | S UMMER 201 8
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BEAUTY
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ELI GITELMAN
We’re totally
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kitchen appliance.
It’s a pressure
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rice cooker, and
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can also brown,
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is actually the only
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need to take the
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Reader’s Page
SAMI BOSSERT
@LEANMACHINE21
Four fitness
influencers share
their favorite
total-body
exercises to build
confidence and
strength.
BY KRISTIN MAHONEY
ELISE YOUNG
@ELISESBODYSHOP
“The pullup is my favorite
exercise. Whether it’s one
pullup or 50, knowing you
can elevate to another level
solely based on your
strength is just badass.”
Pullup: “If you can’t do a
body-weight pullup, try
slow decline hangs. Get
your body up over the bar
and then slowly lower
yourself for two to three
seconds. Or try an inverted
row: Position yourself
under a bar, holding it with
an overhand grip. Pull your
chest toward the bar, keeping
your core tight. The lower the
bar, the greater the challenge.”
Banded Wide Squat:
8 | M & F H ER S | S UMMER 201 8
JESSIE PALMER
@JESSIEPALMERIFBB
“I struggle with dominant
quads. The reverse hack
squat allows me to hit
primarily my glutes.”
Reverse Hack Squat:
Position yourself so that
the pads rest on your
shoulders and your feet are
shoulder-width apart. Push
up to disengage the safety
bars on the machine and
then lower the weight
down till your thighs are
parallel to the floor. Pause
for a moment at the
bottom position, then push
back to starting position,
being careful not to lock
out your knees at the top.
“Don’t do this exercise to
start off your leg day,”
Palmer warns. “Warm up
first and then do the
exercise toward the
beginning of your training.”
C L O C K W I S E F R O M T O P L E F T: C O U R T E S Y O F S A M I B O S S E R T; C O U R T E S Y O F J E S S I E P A L M E R ;
COURTESY OF ELISE YOUNG; COURTESY OF CARMEN MORGAN
POWER
MOVES
“Training my body and having
the power and control to shape
and contour it makes me feel
confident and strong each
and every day. This move
incorporates several muscle
groups and requires balance,
upper-body and core strength,
and concentration.”
Triple-Threat Swiss Ball Pike:
Get in a plank position with
your feet on a Swiss ball. Lift
hips into a pike position,
bringing butt toward ceiling.
Lower hips, then pull your
knees to your chest. Straighten
legs back to plank position
and repeat.
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AMERICAN NINJA
WARRIOR STAR AND TOP
STUNTWOMAN JESSIE GRAFF
IS ASTONISHING IN HER
ABILITY TO FLY THROUGH
SPACE OR SCAMPER UP
WALLS—BUT IT’S HER HARD
WORK AND DEDICATION
THAT HAVE BROUGHT HER
SUCCESS. FOLLOW HER TIPS
TO HARNESS YOUR OWN
SUPERPOWERS.
•
Slow Kick
(see page 21)
10
M & F H ER S
S UMMER 201 8
T
As one of the top obstacle
competitors on the planet—
male or female—Graf is
constantly looking for new
ways to train. The entryway
of her Southern California
home is a 360-degree gym,
complete with climbing
walls, padded floors, and
hanging bars. She’s even got
a backyard trampoline and
treadmill pool. “My life’s
“Almost all
your
physical
success
comes
from your
thought
process.”
FIND SOME FOCUS
Mixing up your training is
great, but it can also help to
concentrate on a couple of
key areas for relatively short
periods of time. “I tend to get
into phases where I’m really
excited about one thing and
try to master it,” Graf says.
For example, when she saw a
stuntman on one of her films
performing explosive,
dynamic handstand jumps,
she made it her goal to
get the technique down
for herself. That meant
breaking the movement into
smaller components and
strengthening the muscles
she needed most to complete
the move. “Sometimes I
have to get really good at
something really fast for a
job,” she says. “The best way
to master a cool new
skill is to break down the
mechanics.” Throughout her
life, Graf has also worked
hard to master circus arts,
gymnastics, pole vaulting,
martial arts, and rock
climbing, among other skills.
Her advice: Find a skill, sport,
or hobby that inspires you,
and use that as motivation to
TRAIN SMARTER—
NOT HARDER
mission has been to master
every style of movement, in
every direction,” Graf says.
“I pretty much work to
support my training habits.”
No small wonder that
Graf found a career as a
stuntwoman, for which
supernatural abilities just
come with the territory,
whether that’s plunging
from rooftops or crashing a
motorcycle—then getting up
to do it all over again. “I’m so
lucky to have found a job that
allows me to constantly learn
new skills,” she says.
But you don’t have to
leap from tall buildings or
pull yourself up ledges to
feel all-powerful. What’s
key is the ability to set small
goals for yourself—then burst
past them, she says. Steal
some tips from Graf’s own
training style to build up
your confidence and tackle
whatever challenges are in
front of you.
1 2 | M & F H ER S | S UMMER 201 8
Shot on location at Global Fitness Studio, Gardena, CA
that little twinge and not just
push through it,” she says.
Regular stretching, massage
therapy, and foam rolling
help, she notes, as does
incorporating of days.
One of Graf’s strategies
is to set small attainable
goals leading up to the big
goal. After completing the
smaller, more reasonable
tasks, true belief will
eventually set in.
BELIEVE IN YOURSELF—
EVENTUALLY
SET NEW GOALS
When it comes to achieving
big goals, like running a
Graf is all about taking on
new challenges, even if
TURN YOUR DIET
INTO A GAME
“I’m always trying to get
more vegetables into my
diet, but I also have a
sweet tooth, so I give
myself a challenge: I get
one point for every serving
of vegetables that I eat,”
says Graf, who rewards
herself with something
USE YOUR BRAIN
“Almost all your physical
success comes from your
thought process,” Graf says.
Mental focus is also key
when it comes to completing
new challenges. “Analyze the
situation and approach the
best way to get the job done,”
she adds. “I have to take time
to analyze an obstacle so I
an jump at the correct
ngle. It helps to step back
nd consider what you are
oing and how to do it.”
BEST YOURSELF
I’m obsessed with beating
ecords,” Graf says. “My
oal is to find a baseline of
omething I want to do
nd then surpass it.” The key,
he adds, is consistency.
Recently, Graf decided to
take on fingertip pushups. “I
couldn’t do a single one, not
even on my knees,” she says.
“I broke it down to the most
basic part—a crawling
position—and did as many
reps as I could. Then I’d take
a couple of days of and try
again.” After three months,
she can now crank out more
than 20 fingertip pushups.
GET A GREAT
TRAINING PARTNER
The obstacles on
American Ninja Warrior
are as mentally straining
as they are physically
taxing. For this reason,
Graff approaches every
obstacle with a strategy.
Graf finds amazing
camaraderie in the stunt
community. “Almost
everyone in the field is
exceptional at something,
whether it’s gymnastics,
martial arts, or free running,
and it’s inspiring to see
what they can do and
discover new things from
them.” But perhaps her
favorite training partner is
Sammo Hog, her 111-pound
Juliana pig. (Follow her on
Instagram @SammoHog.)
Although Graf incorporates
Sammo Hog into moves like
pullups and backflips, she
says her pet is best for her
rest days. “She’s such a
cuddler—you can’t help just
wanting to take a break and
hang out with her.”
M U SC L E A N D F I T N E SS .CO M / H E R S | 1 3
You don’t have to scale walls or swing
like a human trapeze to feel invincible.
Just steal some of Jessie Graf’s
favorite foundation training moves to
garner your own superhuman powers.
THE BIGGEST SECRET behind Jessie
Graf’s amazing, gravity-defying moves? She
loves to train—and has a ton of fun doing so.
Even when she’s pushing past boundaries that most
of us could only imagine achieving, Graf says she just
wants to enjoy herself. “I try not to place any limits
on what I do,” she notes. That said, Graf is also very
good at listening to her body, so if any of her exercises
feel uncomfortable, ease up. (We’ve provided modifications for nearly every move here.) Her routines
vary with the day, but here’s a sampling of her favorite
training moves that help keep her in top form for
whatever insane challenge she takes on.
CLASSIC PULLUP
STRENGTHENS BACK,
SHOULDERS, ARMS, CORE
Hang from a pullup bar with
hands slightly wider than
shoulder-distance apart, ankles
crossed (A).
Pull chin past the bar, bringing
elbows down toward floor;
keep core tight (B). Lower
yourself down until arms are
fully extended and repeat. Do
as many reps as you can.
MAKE IT EASIER:
ASSISTED PULLUP
(NOT SHOWN)
B
1 4 | M & F H ER S | S UMMER 201 8
A
Loop a resistance band
around top of bar. (The
thicker the band, the more
assistance you’ll get.) Stand
on a platform or a bench
and place one knee inside
the loop, then shift forward
so your opposite leg hangs
toward floor. Pull chest up
to bar and lower to start.
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MUSCLETECH.COM
STACKS EASILY
A
B
WIDE GRIP
NARROW GRIP
EMPHASIZES SHOULDERS
EMPHASIZES BICEPS
Place hands much wider
than shoulder-width apart on
the bar; as you lift up, bring
elbows out to sides.
Place your hands on the bar
in line with shoulders (A). As
you lift up, upper arms come
behind you (B).
As you spend more
time hanging from a
bar, you’ll eventually
be able to nail the
one-arm lock-off.
ONE-ARM LOCK-OFF
INCREASES THE CHALLENGE,
ESPECIALLY FOR ARMS
Pull up with both arms,
then lift one arm off the bar,
holding it parallel to floor; at
the same time, lift both legs
to hip height, keeping them
extended.
1 6 | M & F H ERS | S UMMER 201 8
S T Y L I S T: C A T P E R R Y. H A I R & M A K E U P B Y N A TA L I E M A L C H E V. C L O T H I N G & S H O E S B Y U N D E R A R M O U R
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S I X S TA R P R O . C O M
MAX-OUT BOX JUMP
BUILDS EXPLOSIVE STRENGTH
IN GLUTES, QUADS, CALVES
Stand in front of a plyo box.
(Choose the height that best
matches your fitness level.)
Jump up onto the box,
landing on both feet.
Stand up on box, then step
down from the box to protect
your joints. Reset and then
jump back up. Keep going
until you can’t do any more
reps with good form.
MAKE IT EASIER: Jump onto a
very low platform or do
jumping squats.
A
1
3
2
4
5
STANDING BALL BALANCE
STRENGTHENS CORE; IMPROVES BALANCE
and able to rise up, then
LEVEL 1: BALL STRADDLE.
lift arms forward or out
Sit on ball with knees
to sides, holding as long
out to sides. Keeping
as you can.
your core tight, lift arms
out to sides; hold here
LEVEL 3: STANDING.
as long as you can.
From kneeling position,
carefully place one foot
LEVEL 2: KNEELING.
Stand with the ball in
and then the other on
front of shins; place
ball. Keep arms out to
hands on ball about
sides to assist with
shoulder-width apart.
balance. Stand up and
Slowly roll forward onto
hold as long as you can.
ball with your knees,
LEVEL 4: BALL SQUAT.
keeping hands in place
From standing position,
until you are balanced
with arms forward,
1 8 | M & F H ER S | S UMMER 201 8
squat down until your
thighs are parallel to the
floor. Hold for a second,
then stand back up.
LEVEL 5: GOOD MORNING
TWIST. From standing
position, hinge forward
from hips, lowering
bottom arm to outside
of ball while raising top
arm toward ceiling.
Return to standing and
switch sides. Repeat as
many times as you can
with good form.
A
T-RAISE
IMPROVES STABILITY AND
BALANCE
B
C
p p q
head in line with spine (A).
Lower right hand toward
floor and raise left arm
toward ceiling to form a T.
Keep left leg off the floor (B).
Rotate torso to opposite
direction, bringing left arm
toward floor and right arm
toward ceiling (C). Do 7 to 10
reps; switch sides and repeat.
MAKE IT EASIER: Touch
elevated foot to floor
between reps.
ELEVATED SKATER
BUILDS EXPLOSIVE STRENGTH
IN GLUTES, QUADS, OUTER
THIGHS; IMPROVES BALANCE
C
B
Stand a few feet away from
right side of a low box or riser.
Bend your knees slightly,
shifting weight to right leg
(A), then push off left leg to
jump to left side. Land with
left foot on top of box or riser,
knee slightly bent (B); use
both arms for momentum.
Push off left foot to
explosively jump back to start
(C), landing softly on left leg.
Repeat for 10 to 12 reps, then
turn around and repeat,
leading with opposite leg.
MAKE IT EASIER: Do regular
skaters on floor, alternating
sides.
M U SC L E A N D F I T N E SS .CO M / H E R S | 1 9
A
B
HANDSTAND
SHOULDER TAP
BAND-ASSISTED
HANDSTAND PUSHUP
STRENGTHENS SHOULDERS,
BACK, ARMS, CORE
Get into a handstand
position, bringing hands to
floor in line with shoulders
and kicking up with your
dominant leg until both
legs are lifted up and
extended (A).
Quickly lift one hand off
the floor, touching same
side shoulder (B). Repeat
on opposite side. You can
also try tapping same-side
hip with each hand. Do as
many reps as you can.
MAKE IT EASIER: Kick your
feet up a wall to get into
handstand position.
STRENGTHENS SHOULDERS,
CHEST, ARMS, CORE
SLOW KICK
STRENGTHENS CORE AND
GLUTES; IMPROVES STABILITY
Stand a few feet away from
the left side of stacked plyo
boxes or a wall. Lifting left
leg, lean into the boxes or
wall with right arm elbow
Loop a long resistance band
around a pullup bar or other
secure overhead fixture. Place
two stacks of weight plates or
low platforms on floor under
the band, about shoulderdistance apart. Step inside
the loop of the band just
below hips and carefully lift
your legs off floor, bringing
palms down on top of plates
or platform (A).
Bend elbows toward ceiling,
lowering head to floor; allow
your body to be supported by
the band (B).
Straighten arms, pushing
through hands and keeping
top of head facing floor and
knees bent. Lower head
toward floor, bending elbows
forward. Do as many reps as
you can with good form.
MAKE IT EASIER: Do a pike
pushup with feet resting on a
box, body forming an
inverted L.
A
B
M U SC L E A N D F I T N E SS .CO M / H E R S | 21
BUILD
STRONG
ABS
Sculpt a sleek, sexy
core with moves that
target your middle
from every angle.
@ JENRONFIT | IFBB BIKINI PRO
@ BETINAGOZO | NIKE MASTER TRAINER
a
I
STABILITY BALL CRUNCH:
Place ball on the small of your
back and crunch up, lightly
supporting head with hands.
RUNNER CRUNCH:
Lie faceup with legs extended,
right arm next to head. Sit up,
bringing right elbow to front of
right leg; at the same time,
bend left knee toward chest.
Lower; switch sides and repeat.
STRAIGHT-LEG RAISE:
Lie faceup, hands at sides.
2 2 | M & F H ER S | S UMMER 201 8
Slowly raise legs perpendicular
to floor; control the movement
as you lower them down.
SIDE PLANK CRUNCH:
Begin in a side plank, feet
stacked and shoulders over
bottom elbow. Dip torso a few
inches toward floor; return to
neutral position and repeat.
PLANK HOLD:
Get into a plank position. Keep
abs tight, forming a straight
line from head to heels.
AROUND-THE-WORLD PLANK:
SUPINE WINDSHIELD WIPERS:
Start in a full plank. Lift and
lower left arm, then right arm,
then left leg, and then right leg,
returning to plank after each lift.
HOLLOW BARREL ROLL:
Lie faceup, arms out to sides
to form a T. Lift legs toward
ceiling, then slowly drop them
to the lowest point you can on
right while keeping left
shoulder down. Return to
center and repeat to left side.
SIDE PLANK HIP ABDUCTION W/TAP:
Lie faceup with lower back
against floor, legs and arms
extended. Slowly raise head,
shoulders, and legs, keeping
lower back on floor. Using
obliques and deep abs, roll
over, stopping when faceup.
Roll other way. That’s 1 rep.
Begin in a right-side plank. Lift
left heel toward ceiling, then
bring it to tap floor behind you.
Leading with heel, raise left leg
and tap it in front of right leg.
PER BERNAL
a
3
YOU’RE NOT
BREATHING PROPERLY
Breathing sounds simple, but
a lot of people mess this up,
which is a shame since proper
breathing can add several reps
to your set. Before you start
the dip, take a big breath into
your belly. Exhale at the top
of the push press, then inhale
again when the barbell
descends to your shoulders.
Repeat for every rep.
4
YOUR GRIP IS OFF
The proper grip can vary by
a few inches from person to
person, but the ideal range
is between the start of your
deltoids and six inches outside
them. Any wider and your
leverage will be weakened.
Any closer and your elbows
won’t be in the right position
to drive the weight overhead.
Build more power by fixing
these common form fails.
BY BRAD BALDWIN, C.S.C.S.
THE PUSH PRESS is an often-overlooked exercise
by many that, if done correctly, can help build a
ridiculously strong and balanced upper body.
Compared with a standard military press, the leg drive
used in this move also allows you to use more weight
and get a greater muscular response. Unfortunately,
most people don’t do it right. Here are five reasons
you might be struggling with the exercise—and how
to perfect your form.
24 | M & F H ERS | S UMMER 201 8
1
5
YOUR KNEES SHOOT FORWARD YOU’RE NOT
If your knees shoot forward
CATCHING THE WEIGHT
when you dip, your hips may
not drop straight down to
transfer maximal force. Push
your knees outward, as with
a squat, to power back up.
2
BAR PLACEMENT IS WRONG
The bar should rest on your
shoulders and clavicle. This
lines the weight up with your
hips so that when you press,
you can transfer your force
upward in one straight line.
One thing new push pressers
don’t think about is how to
absorb the weight on the
descent. When you become
pretty strong at the movement, and the weight begins
to add up, you put your
rotator cuff in danger when
you slowly lower the weight
down as you would with a
military press. Instead, let the
bar fall at a reasonable speed
and bend your knees a bit so
you dip about three inches.
This will ensure that you catch
the falling weight and absorb
the load more efficiently.
PER BERNAL
5
REASONS
YOU’RE NOT NAILING THE
PUSH PRESS
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POP IT OFF
Use the pop squat to get
your lower body in
summer-ready shape.
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BUILD LOWER-BODY strength, increase
power, and rev your metabolism with this
all-in-one plyo move—the pop squat.
There’s no equipment required, so you can
do it anywhere, anytime. And there’s one
more bonus this exercise gives you that you
won’t get in other plyometric squats.
“Since you have to cross your legs as you
jump up, you’ll activate the inner thigh
muscles more than you would with a
regular squat,” says trainer Cari Shoemate,
founder of Houston’s Bombshell Bootcamp.
Add three to four sets of 10 to 12 reps
into your next leg day to round out your
strength session or use pop squats at the
end of any workout for a high-intensity
cardio burst. Shoemate has clients do 40
to 50 reps to blast fat and get the heart rate
soaring—set a timer and try to beat your
best each time you do this.
HOW TO DO IT:
1 / Stand tall with feet wider than shoulder-distance apart. Squat down, bending
knees about 90 degrees or more while lowering hands toward floor.
2 / Pushing through heels, explode of the floor. As you jump up, cross your legs.
3 / Land in a squat and repeat, this time crossing opposite leg on top.
26 | M & F H ERS | S UMMER 201 8
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PER BERNAL
BY ALYSSA SHAFER
STUDIO
CLASSES
WE LOVE
RIGHT NOW
Find your nextlevel workout
class at a gym
near you.
BY SANA BUTLER
SPARTAN STRONG
How can the extreme
Spartan Race, known for its
punishing commandolike
obstacle courses through mud,
fire, and barbed wire, maintain
the same intensity indoors?
“From the Spartan perspective, stamina implies more
than physical endurance,” says
Aimee Nicotera, an instructor
for Spartan Strong, a new
group fitness class exclusively
at Life Time athletic clubs.
“It emphasizes the ability to
finish what you start and stay
focused until the very end.”
The class uses only a 10-,
15-, or 20-pound sandbell,
yet the hour-long session
challenges every inch of your
body and mind with resistance
moves and cardio-focused
drills (translation: crawl, carry,
climb, hang, jump, lift, lunge,
pull, push, twist, sprint, and
squat). Every circuit is
designed to break you down
in order for classmates to
build you back up.
“Participants experience
the ‘joy of togetherness’ in
a way that no other group
fitness format currently
offers,” says Nicotera, adding
it isn’t unusual for strangers to
volunteer to switch places
when they see a partner can’t
finish a drill. (spartan.com)
SOULANNEX
Indoor cyclists swear by
SoulCycle for an envy-worthy
lower body, but if that is all
you’re doing, then you’re
2 8 | M & F H ER S | S UMMER 201 8
missing out on a 360-degree
chisel. Enter SoulAnnex. The
beat-pumping concept studio,
unveiled by SoulCycle, is a
full-body complement for
members who want to jam
with two feet on the floor. “We
wanted to experiment with
melding creativity with the
most effective fitness methods
off the bike,” says SoulCycle’s
Gabby Etrog Cohen.
Classes focus on three
key areas: HIIT, yoga, and
meditation. Reserve a slot
for Housework, a cardio and
strength-training Pilates;
or Cardio Kombat, a mixedmartial-art-style capoeira
technique set to a percussive
beat. Classes are 50 minutes.
($34 per class; soul-annex
.com)
C O UR T E SY O F R ISE N AT I O N; C O UR T E SY O F S O UL A NNE X ; C O UR T E SY O F UF C GY M; R I CK BER N
FITNESS TRENDS
come and go, but
certain cult classes
manage to wield
staying power through
motivation, mantra,
and pure sweat. How
do they do that? From
a Spartan Race–
derived workout and
heated HIIT training
to guided and inspired
treadmill sprinting
sessions like you’ve
never done before,
these supercreative
exercise classes will
help sculpt your whole
body in unexpected
and amazing ways.
Erin Stern
2 Time Ms. Figure Olympia
Champion, Speaker,
Author & Coach
Brooke Erickson
IFBB Figure Pro, Competition &
Transformation Coach
Lexi Berriman
Crossfit Coach, Personal Trainer,
Crossfit & Figure Competitor
FORGET BIKINI SEASON. THIS IS
STRONGER YOU
SEASON
FORGET BIKINI SEASON… THIS IS STRONGER YOU SEASON.
Getting fit and healthy is not a quick fix. Staying motivated and inspired
throughout your mission takes mental strength and determination. We all
need support, inspiration and a community to help us along our journey.
JOIN US IN THE
WOMEN STRONG - 30-DAY CHALLENGE,
and let’s work together towards a physically and mentally stronger life.
You will have access to daily challenges, workout tips and healthy recipes
to help you get and stay inspired, motivated and strong
so you can crush all your goals.
SIGN UP FOR WOMEN STRONG
and commit to overall self-improvement
as we commit to helping you in every way we know how.
SIGN UP TODAY: Dymatize.com/WomenStrong
Elspeth Dana
Fitness Instructor &
NPC Bikini Competitor
Work smarter not harder at
this avant-garde studio
(there’s an art installation
hanging from the ceiling) that
transforms the full-body
benefits of rock climbing into
a beast-mode sweat session
devoted to the VersaClimber,
a power cross between a
stair climber and ladder. The
30-minute zero-impact
interval workout is way more
challenging than it looks
because you are continuously
exploding against gravity at a
75-degree vertical, using every
muscle fiber to power up. Pro
tip: Push from the legs.
Founded by celeb trainer
Jason Walsh in West
Hollywood but now with
studios in Cleveland, Miami,
Dallas, and Australia, Rise
Nation is responsible for the
body transformations of
Emma Stone, Bradley Cooper,
and Matt Damon. The workout
torches up to 24 calories a
minute and raises your fitness
to new heights. ($120 for 5
classes; rise-nation.com)
UFC GYM
There’s an art to the
mixed-martial-art technique
that UFC fighters demo on
fight night, with body
language that signs “You
want some of this?” Get that
confidence by heading to one
of 130 UFC Gyms across the
country, where you can train
like the pros or just get your
lift on. (Each gym features
weights, machines, treadmills,
bikes, an octagon, heavy bags,
and multiuse turf.)
The Daily Ultimate
Training (D.U.T.) class taps
all your strength, power,
speed, and agility using
battle ropes, jump ropes,
plyo boxes, kettlebells, and
medicine balls. “No two
classes look or feel the same,”
says Christine DiBugnara,
the national director of group
fitness and programming
for UFC Gyms. First-time
members should doublecheck they’re in the right
class because professional
fighters train there, too.
“We will push you to the
limit,” DiBugnara says.
Plus, you’ll certainly feel
the afterburn: Some classes
can burn 500 calories an
hour. All you have to do is
visualize the victory lap.
(ufcgym.com)
60-minute boot camp that
incorporates weights (sold
separately) off-treadmill.
Crave competition? The
32-inch flat screen flashes
your stats—speed, resistance,
calories burned—against those
of virtual classmates, who
also get shout-outs. (Peloton
Tread, $3,995; $39-per-month
class subscriptions;
onepeloton.com)
DDP YOGA
PELOTON TREAD
Crank up the intensity on
a state-of-the art smart
treadmill in your living room.
Like Peloton’s beloved
at-home exercise bike, Peloton
Tread mounts an HD touchscreen to broadcast your
single-best running class ever
taught by trainers live from
New York City.
You can do more than just
3 0 | M & F H ERS | S UMMER 201 8
run. Classes also include
circuit training, hiking, and
walking. Depending on your
schedule, you can do a
10-minute arms class or a
“I didn’t develop DDP Yoga
for yogis. DDP Yoga is its own
animal; if yoga were a bicycle,
DDP Yoga would be a Harley,”
says professional wrestling
champion and unexpected
yoga guru Diamond Dallas
Page. His four-DVD program
includes 11 signature workouts
that rebrand classic moves
and integrate a variety of
resistance training. Download
the DDP Yoga app, too, to
track progress, get recipe
ideas, and stay inspired.
($80; ddpyoga.com)
CITY
SPOTLIGHT:
COURTESY OF BODE NYC; COURTESY OF DDP YOGA; COURTESY OF PELOTON
RISE NATION
HEART RATE
HELPERS
CARDIO DOESN’T just
have to be performed on a
treadmill or a spin bike. In
fact, you can burn a lot more
calories and launch your
heart rate into the stratosphere by incorporating
metabolic training tools.
“Using equipment like
battle ropes, tires,
sledgehammers, sleds, and
plyo boxes recruits a large
amount of muscles, so you
are working at a very high
intensity and burning a ton
of calories,” says Megan
Dahlman, C.S.C.S., owner of
Dahlman Elite Training
32 | M & F H ERS | S UMMER 201 8
Systems in Oregon City,
OR. Bonus: You’ll keep
burning more calories even
after your workout is done,
since these metabolic
workouts tend to create
higher levels of excess
post-exercise oxygen
consumption (EPOC), aka
afterburn. That means your
body has to work harder to
get back to its natural resting
state, so it burns a higher
amount of calories long after
you’ve left the gym. Because
your energy output is in the
red zone, these workout
tools are about getting the
most amount of work done
in the shortest amount of
time. “People don’t have the
time to spend hours in the
gym,” notes Trent Bender, a
functional strength and
conditioning coach based in
Los Angeles. “Using these
tools helps elevate your
heart rate in a fraction of the
time as more traditional
cardio machines.”
The more intense the
workout, the shorter your
power bursts need to be. In
general, Dahlman advises
keeping your intensity
intervals in the 10-to-30-
second range. Then modify
the recovery time as a way
to increase the challenge.
Start with a 1-to-2 ratio of
work to recovery (i.e., 20
seconds of work followed by
40 seconds of rest), then
shift by 10 seconds (work
20 seconds, rest 30; work
20 seconds, rest 20; work
20 seconds, rest 10). “That
will increase the cardiovascular demand since you
have less time to get your
breathing back to normal
before starting of on the
next interval,” she says.
You can use these power
GETTY IMAGES; STOCKSY
Build muscle and burn calories in
less time with metabolic training
tools that can take the place of a
cardio workout.
WORKOUT 1:
ALL THE
RIGHT MOVES
WORKOUT 2:
Avoid injury and get
the most out of your
workouts by following
these form tips for three
popular metabolic tools.
TIRE FLIPS
CIRCUIT 1
CIRCUIT 1
CIRCUIT 2
“People tend to get
injured when they try to
muscle through this move
instead of working more
functionally,” Bender
says. Get your butt low to
the ground, then use that
force to pick up the tire
while keeping your hips
low, rather than trying to
curl the tire up with your
back and arms.
SLEDGEHAMMER OR MACE
CIRCUIT 2
tools as a metabolic
finisher at the end of the
workout, keeping it to
three to five minutes, or
create a circuit that can
sub in for a full cardio
workout twice a week,
Dahlman says. Try the
workout ideas here or
come up with your own
using whatever equipment you have available.
Check out the form tips
on three popular training
tools (see “All the Right
Moves,” right) to make
sure you stay strong and
avoid injury.
CIRCUIT 3
Square your feet to
whatever you are hitting
(likely, a tire), with one
hand on the bottom of the
handle and the other
toward the top, knees
slightly bent. Keep your
abs engaged throughout
the swing. Oh, and start
with a light hammer.
Bender suggests
keeping your chest out
(not hunched over), your
head up, and your legs
in a semisquat.
M U SC L E A N D F I T N E SS .CO M / H E R S | 3 3
Carrot Cake
Protein Balls
MAKES: 24 BALLS
INGREDIENTS
1
¾
½
½
¼
⅓
½
cup quick oats
cup vanilla whey protein
tsp cinnamon
tsp nutmeg
tsp cloves
cup raisins
cup finely shredded
carrots
½ cup nut butter
2 tbsp sugar-free honey
or additional sweetener
(optional)
2 tbsp milk
Frosting (optional):
¼ cup yogurt chips
1 tsp coconut oil
5 PORTABLE
PROTEIN TREATS
Looking for a healthy snack that will fit your hectic
schedule and still help power you up for your workout?
These low-calorie, protein-rich goodies will satisfy your
sweet tooth and are perfect when you’re on the go.
DIRECTIONS
Peanut Butter
and Chocolate
Chip Cookies
M AKE S : 15 COOKIES
INGREDIENTS
3½
3½
5
4
1
½
2
oz rolled oats
oz plain white flour
oz crunchy peanut butter
oz honey
tsp vanilla extract
egg, beaten
oz dark chocolate chips
3 4 | M & F H ER S | S UMMER 201 8
1. Preheat oven to 375°F. Line a
cookie sheet with parchment
paper.
2. In a large bowl, combine oats
and flour. In a separate bowl,
combine peanut butter, honey,
vanilla, and egg; add to the
flour mixture and mix together
until dough is smooth and fairly
stiff. Fold in chocolate chips,
reserving a few.
3. Roll dough into 15 balls,
approximately 1¼ inches in
diameter. Place balls on cookie
sheet, then flatten lightly with
hand. Gently press remaining
chocolate chips on top.
4. Bake 10 to 12 minutes, or
until cookies are lightly golden.
Cool for a few minutes before
transferring to a wire rack.
PER SERVING (1 COOKIE)
Calories: 159, Fat: 7g, Carbs: 18g,
Fiber: 2g, Protein: 5g
Recipe excerpted from The
Runner’s Cookbook, © 2018 by
Anita Bean. Reproduced with
permission by Bloomsbury Sport.
All rights reserved.
1. In a large bowl, combine
all dry ingredients. Add nut
butter, honey, and milk; mix.
2. Roll dough into 24 balls
and place on a baking sheet
lined with parchment paper.
3. Refrigerate for 1 hour
before serving.
4. For frosting, in a bowl
combine yogurt chips and
coconut oil, then microwave
in 30-second increments
until melted.
PER SERVING
(1 BALL, NO FROSTING)
Calories: 66, Fat: 3g, Carbs:
6g, Fiber: 1g, Protein: 5g
Recipe courtesy of Kristine
Fretwell, busybuthealthy.com.
COURTESY OF THE RUNNER'S COOKBOOK; COURTESY OF KRISTINE FRETWELL
DIRECTIONS
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Peanut Butter
Protein Bites
MAKES: 12 BALLS
INGREDIENTS
⅓ cup organic PBfit
(powdered peanut
butter)
6–8 tbsp water
2 tbsp honey
1 cup oats
2 tbsp ground flaxseed
2 scoops vanilla protein
powder
¼ cup mini milk chocolate
chips
DIRECTIONS
1. In a bowl, combine PBfit,
3 tbsp water, and honey.
INGREDIENTS
Add oats, flaxseed, and protein
powder; stir to combine.
2. Add an additional 3 to 5 tbsp
water until mixture is thick and
sticky. Stir in chocolate chips.
3. Roll dough into 12 balls and
place on a baking sheet lined
with parchment paper.
4. Freeze for 30 minutes before
serving.
PER SERVING (1 BALL)
Calories: 100, Fat: 2.5g, Carbs: 11g,
Fiber: 1g, Protein: 7.5g
Protein Truffles
M A KES: 12 BALLS
DIRECTIONS
1. Place 1 oz coconut into a food
processor with cashews, cacao
butter, honey, protein powder,
and lemon juice and zest.
Process until mixture forms a
thick, smooth paste, scraping
down the sides as needed.
2. Spoon mixture into a baking
pan lined with plastic wrap.
Using the back of a wet spoon,
spread into an even layer about
⅝ inch thick, then cut into 10
squares. Scatter the remaining
2 tbsp coconut and goji berries
over the top.
3. Refrigerate for 30 minutes
before serving.
PER SERVING (1 BITE)
Calories: 92, Fat: 6g, Carbs: 6g,
Fiber: 0.5g, Protein: 4g
Recipe excerpted from Superfood
Energy Balls & Bites, © 2018 by
Nicola Graimes. Reproduced with
permission by Ryland Peters &
Small. All rights reserved.
3 6 | M & F H ERS | S UMMER 201 8
INGREDIENTS
½ cup raw cashew, sunflower,
or almond butter
3 tbsp pure maple syrup
or honey
Pinch sea salt
2 scoops vanilla or chocolate
protein powder
Optional toppings:
Crushed cacao nibs
Crushed hemp hearts
Sesame seeds
Chia seeds
Cocoa powder
Shredded coconut
Mini organic chocolate chips
Finely chopped nuts
DIRECTIONS
1. In a bowl, combine all
ingredients except optional
toppings. If the mixture seems
too wet, add quick oats or
more protein powder.
2. Scoop approximately 1½
tbsp of the mixture into your
hands and roll into a ball;
repeat to make 12 balls.
3. Roll in desired coatings and
place on a baking sheet lined
with parchment paper.
4. Refrigerate for 1 hour
before serving.
PER SERVING
(2 BALLS, NO TOPPING)
Calories: 96, Fat: 5g, Carbs: 8g,
Fiber: 0.6g, Protein: 6g
Recipe courtesy of Bodylogix.
COURTESY OF BODYLOGIX ; COURTESY OF SUPERFOOD ENERGY BALLS & BITES
Handful goji berries
1 FOOD, 5 WAYS:
SALMON
Serve up this classic
clean-eating fish that’s
high in protein, healthy
fats, and rich flavor.
1
BAKED
MISO LEMON
BAKED SALMON
WITH ASPARAGUS
For optimal nutrition,
choose wild salmon or
salmon farm-raised
in clean indoor
recirculating tanks.
DIRECTIONS
Miso, a superflavorful
fermented soy paste, is
used as the base for miso
soup. White, yellow,
and red miso are made
in combination with
diferent grains, white
being the most mild in
flavor, but any variety
works well in this recipe.
INGREDIENTS
2 lbs asparagus, trimmed
4 (4 oz) skinless salmon fillets
¼ cup miso paste
Juice and zest of 1 lemon
1 tbsp minced ginger
1 garlic clove, minced
3 8 | M & F H ER S | S UMMER 201 8
1. Preheat oven to 350°F. Coat
a baking dish with cooking
spray. Arrange asparagus in
baking dish in a tight layer.
Place salmon on top.
2. In a small bowl, whisk
together miso, lemon juice
and zest, ginger, and garlic.
Spread mixture over salmon.
3. Bake 20 to 25 minutes, or
until salmon is cooked through
but still slightly pink in the
center and asparagus is tender.
PER SERVING
Calories: 288, Fat: 13g, Saturated
fat: 3g, Carbs: 18g, Fiber: 7g,
Protein: 28g, Sodium: 541mg
2
TRY IT:
SMOKED
SMOKED SALMON
CUCUMBER
LETTUCE WRAPS
If your grocer doesn’t
carry Bibb or butter
lettuce, substitute
romaine lettuce leaves.
INGREDIENTS
12 Bibb or butter lettuce leaves
¼ cup chopped dill or cilantro
2
2
1
¼
1
2
1
2
Juice and zest of 1 lemon
tbsp mayonnaise
tbsp 2% plain Greek yogurt
tsp hot sauce
lb smoked salmon,
thinly sliced
(14.5 oz) can hearts of palm,
drained and sliced
cups chopped
cauliflower florets
cucumber, diced
scallions, thinly sliced
DIRECTIONS
1. Arrange lettuce on a platter.
2. In a large bowl, whisk
together dill, lemon juice and
zest, mayo, yogurt, and hot
sauce. Add salmon, hearts of
STOCKFOOD; JENNIFER ISERLOH
TRY IT:
palm, cauliflower, and
cucumber; toss to combine.
3. Divide the mixture among
the lettuce leaves. Sprinkle
with scallions.
PER SERVING
Calories: 149, Fat: 7g, Saturated
fat: 1g, Carbs: 15g, Fiber: 6g,
Protein: 11g, Sodium: 760mg
3
TRY IT:
ROASTED
ROASTED SALMON
WRAPPED IN
PROSCIUTTO WITH
BROCCOLINI
Prosciutto makes the
perfect wrapper when
you want to add baconlike
flavor to your fish.
INGREDIENTS
2
2
2
2
¼
¼
4
8
lbs broccolini, trimmed
tbsp olive oil
tbsp balsamic vinegar
garlic cloves, minced
tsp salt
tsp black pepper
(4 oz) skinless salmon fillets
slices prosciutto (4 oz)
4
TRY IT:
CHIPOTLE
SALMON TACOS
Chipotle, a mature
smoked jalapeño, can
be used in dried powder
or (for this recipe)
canned in a garlicky
tomato-based sauce.
INGREDIENTS
INGREDIENTS
2 limes
2 tbsp chopped chipotle
in adobo sauce
2 tbsp chopped cilantro
½ tsp salt
4 (4 oz) skin-on salmon fillets
12 (8 inch) corn tortillas
½ cup shredded lettuce
(any variety)
¼ cup sour cream
1 avocado, diced
DIRECTIONS
1. Preheat oven to 425°F.
Spread broccolini on a baking
tray and top with olive oil,
vinegar, garlic, salt, and pepper;
toss to coat. Roast 15 to 20
minutes, or until tender.
2. Line a 7x11-inch baking dish
with parchment paper. Lay out
2 slices of prosciutto, overlapping slightly on the longest
edge. Place a salmon fillet in
the center; fold prosciutto over
it. Repeat for all the fillets and
place in baking dish.
3. Roast 10 to 12 minutes, or
until salmon is cooked through
but slightly pink in the center.
Serve with broccolini.
1. Zest and juice 1 lime into a
food processor. Add chipotle,
cilantro, and salt. Pulse 4 to 5
times to form a chunky mixture.
Place mixture in a ziptop bag
along with salmon and
refrigerate 30 minutes.
2. Coat grill with cooking spray
over high heat. Place salmon
on grill, flesh-side down. Cook
3 to 4 minutes, or until salmon
starts to brown. Flip and cook
an additional 3 to 4 minutes, or
until salmon is cooked through
but still slightly pink in the
center. Discard skin and
transfer salmon to a plate.
3. Warm tortillas on grill, then
transfer to serving plates.
4. Slice salmon fillets into
chunks and divide evenly
among tortillas. Cut remaining
lime into wedges. Top tacos
with lettuce, sour cream, and
avocado; serve with lime
wedges.
PER SERVING
PER SERVING
Calories: 382, Fat: 21g, Saturated
fat: 4g, Carbs: 17g, Fiber: 6g,
Protein: 33g, Sodium: 772mg
Calories: 450, Fat: 22g, Saturated
fat: 5g, Carbs: 39g, Fiber: 8g,
Protein: 27g, Sodium: 419mg
DIRECTIONS
TRY IT:
GRILLED
DIRECTIONS
PER SERVING
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WHEN YOU’RE WORKING up a sweat, it’s crucial
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rate, and rates of perceived exertion. And the greater
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And while good old H2O will get the job done most
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KEY INGREDIENT:
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WHY IT MAY HELP: Plain water has
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TRY THIS: 2
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3
KEY INGREDIENT:
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KEY INGREDIENT:
Caffeine
WHY IT MAY HELP: Cafeine can make
tough exercise feel a little easier
so you can go longer. “When you
have adequate fluid consumption, cafeine taken in moderation has a number of performance benefits,” Morgan says.
Look for about 1 to 3mg per kg of
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woman, that’s about 61 to 184mg,
or about the amount in a 16ounce latte at the high end or a
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40 | M &F H ERS | S UMMER 201 8
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WHY IT MAY HELP: “Some small
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that hydrogen water [which
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One Japanese study of male
soccer players found that
drinking hydrogen-rich water
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lactate levels and kept subjects
going at a higher intensity for
a longer period of time. Still,
Morgan adds, the research isn’t
fully there to support the claims.
TRY THIS: 4
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How to enjoy adult beverages
without wrecking your diet.
BY CAT PERRY
42 | M & F H ERS | S UMMER 201 8
Clear the
Spirits
Vodka has been shown in
limited studies, along with
red wine, to be protective
of the heart; yet other
studies show that vodka,
compared with red wine,
can lead to cell death in
liver tissue, so benefits are
inconclusive.
The good thing is, due
to the distillation process,
most spirits (including
whiskey, rum, and tequila)
contain little to no sugar
or carbs and about 100
calories per serving. A
note for your noggin: The
main culprit for hangovers is ethanol, which all
alcohol has, but congeners
(chemical compounds that
worsen hangovers) may
be up to 40 times higher
in darker spirits and wine
than in vodka. And mind
the mixer: “To avoid
spikes in blood sugar, skip
mixed drinks with juice,
soda, or syrup,” Malik
says. Instead, drink it with
seltzer or low-cal flavored
waters. For fitter sips,
try the gluten-free and
shockingly low-cal—50
per ounce—LEAN VODKA
(leancocktails.com) and
low-cal mixer SPARKLING
ICE (sparklingice.com).
GETTY IMAGES
ALCOHOLIC BEVVIES
are designed to help you
unwind, but that doesn’t
mean your diet has to get
in the slow lane, too.
Many of the purported
health benefits of alcohol
consumption are seen
only at “moderate” levels:
one drink per day for
women (12 fl oz beer,
5 fl oz wine, or 1.5 fl oz
spirits). Moderate alcohol
intake can “raise HDL
[good] cholesterol,
improve insulin sensitivity, and reduce
markers of inflammation,”
says Vasanti Malik, a
research scientist in
nutrition at Harvard’s
T.H. Chan School of
Public Health.
Yet the picture is not
all rosé. Alcohol can also
interfere with glucose production, and because
it’s quickly processed by
the liver, it also interferes
with your liver’s breaking
down of fat, which may
lead to weight gain. Also,
“make sure you get at
least 600mcg of folate per
day, since alcohol blocks
absorption of it, which
may impact cancer risk,”
Malik says.
Vices and virtues
aside, if you’re going to
imbibe, here’s how to stay
on your diet even in your
downtime.
U S
P A T E N T #
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B 2
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F U JI GR A P E
Go Red for
Polyphenols
Dry It Out
With Cider
Cider is naturally
gluten-free and made
from apples, pears, or
even berries. That
means it may contain
more antioxidants than
your favorite beer, but
that also means it can
be higher in sugars.
Just like wine, though,
the longer it ferments,
the less sugar it has,
and the drier it will be.
So to siphon sugars
from your diet, look for
dry ciders like CITIZEN
CIDER WIT’S UP (citizen
cider.com), which has
5.9% alcohol by volume
and only 2 grams of
carbs in 16 ounces. It
does carry a somewhat
higher number of
calories, though, at
155 calories per can.
Compare that with
97 calories in a typical
1.5-ounce serving of
80-proof gin, vodka,
rum, or whiskey; or to
121 to 125 calories in
5 ounces of white or
red wine. On the plus
side, the lower the
carb count, the more
drinkable it is if you’re
following a keto diet
and find yourself in
need of a cold one.
44 | M & F H ER S | S UMMER 201 8
Red wine in
moderation can
be heart-healthy
and may help
curb stubborn
belly fat, too.
U S
P A T E N T #
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I always get
hungry during my
workouts. What’s
the best way to
keep my stomach
from growling?
Bonnie
SHOULD I WEAR A WEIGHT
BELT FOR DEADLIFTS,
AND IF SO, WHEN?
A weight belt can help reduce
the stress on your spine when
46 | M & F H ERS | S UMMER 201 8
you’re lifting weights. You may
see a lot of people at your
gym wearing the belts, but if
you’re just starting to lift heavy
weights, hold of before cinching
one around your waist. “Spend
your first couple of months
learning how to do the deadlift
without a belt. This will help you
gain awareness of how to brace
your core without assistance,”
explains
head powerlifting coach and
co-owner of Murder of Crows
Barbell Club in Brooklyn, NY.
“To brace efectively, take a
deep breath into your belly,
not your lungs, as if you’re filling
your stomach with as much air
as you can. Hold that breath,
and then begin the lift, leading
with the chest throughout the
range of motion.”
Many people think the belt
helps support your back due
to adding extra padding,
but that’s not quite right.
“Belts are best used when you
can increase the amount of
intra-abdominal pressure by
expanding the core area with a
deeply held breath,” Collins says.
“This, in turn, helps protect the
lower back.” Start using a belt
only after this bracing movement
feels second-nature and you’ve
worked up to a weight that
seems challenging by the last
rep of your working set.
STOCKSY
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#RE A A L MUSCL E
“I LOST 150
POUNDS BY
FOCUSING ON
THE BASICS.”
This Ohio mom used simple lifestyle
changes and an emphasis on fitness
and clean eating to drop excess weight
and look stunning.
BY KRISTIN MAHONEY
A New Challenge
The Ohio native was able
to drop an incredible 122
pounds in 13 months and
brought her total weight loss
to 150 pounds in just two
48 | M & F H ER S | S UMMER 201 8
“STOP OVERTHINKING THE PROCESS
AND START WITH THE BASICS—
MOVE MORE, EAT LESS, AND LET
YOUR JOURNEY HAPPEN.”
years. But her road to
success came with some
speed bumps. In the summer
of 2015, Lugo started feeling
sick. “I had extreme fatigue,
low-grade fevers, and brain
fog, and I would wake up
feeling like I was playing
Russian roulette with how I
would get through the day,”
she says. After multiple tests,
Lugo was finally diagnosed
with two autoimmune
disorders, chronic Epstein-
Barr virus and Addison’s
disease, a disorder in which
your adrenal glands don’t
produce enough hormones.
Her hectic schedule caused
her immune system to crash
and her adrenal glands to
malfunction.
The symptoms started
afecting her fitness as well.
Her workouts and diet were
becoming less efective. “I
would notice I couldn’t lift
what I normally could. My
endurance plummeted, and,
for the most part, eating
anything made me feel sick
and bloated,” she says.
Fighting Back
But Lugo didn’t let her
diagnosis get in the way of
her lifestyle. She switched
to a mostly whole-food
diet and made it a point to
reevaluate how much her
body could handle, cutting
her usual hour-long-plus
routines in half.
She currently works out
five days a week for about 45
minutes a day, with a mix of
about 20 minutes of cardio
on four of those days and the
rest of her time doing lifts
COURTESY OF ERICA LUGO
ERICA LUGO was sitting
on the couch in late 2014,
eating yet another sugary
snack, when her toddler,
Connor, asked her to come
play with him. Lugo, who at
age 27 weighed 322 pounds,
found it tiring just to move
around—so she told her son
she couldn’t. And that was
the moment she realized
something had to change.
“My heart sank,” Lugo
recalls. “The fact that I
couldn’t fulfill a simple need
like bonding with my son
took a toll on me. I decided
then and there to make this
change for him.”
It wasn’t her first attempt
at weight loss, but this time
Lugo decided to start with
simple lifestyle changes like
moving more and eating
smaller portion sizes. She
began by walking on the
treadmill at the gym. “I
would challenge myself to
do a brisk walk for the length
of one song,” she says. “Then
as I got better, I started
doing interval training.”
R
that focus on the legs,
shoulders, back,
and arms. She makes
sure she takes breaks
and rests between
exercises. “I like to
sweat—it makes me
feel like I am really
working, so I mostly do
supersets and bodyweight-based cardio
for 30 to 45 seconds in
between lifts,” Lugo
says. Her shoulders are
what she looks forward
to training the most.
“Something about a
strong shoulder on a
female is so powerful
to me,” she says. “My
favorite exercise is the
old-school shoulder
press. Loading up that
bar and just going for
it is the best feeling.”
Inspiring Others
Like many women on a
journey to improve
their health, Lugo
started posting her
progress on her social
media accounts and got
feedback from others
who were impressed by
her results. She began
uploading videos of her
workouts and started to
get more notice in her
local community. Lugo
took it as a sign that
fitness might be a new
career path, and she
decided to pursue a
personal-training
certificate. She got it,
and last year, she
opened her own fitness
studio in Centerville,
OH. Her favorite aspect
of her job? “Being able
to root someone on in
person and get a frontrow seat to their
transformation. I love
seeing their change,
not just their physical
but overall, becoming
happier, more confident, trying things
they’ve never done,
exploring their
boundaries and
walking taller.”
Lugo’s advice to
her clients and others
starting out on their
fitness odyssey is to
keep it simple. “Stop
overthinking the
process and start with
the basics—move more,
eat less, organically let
your journey happen,
and naturally learn as
you go.”
ON HER MENU
BREAKFAST:
Smoothie made with
protein powder,
spinach, fennel,
berries, flaxseed oil,
and chia seeds;
side of apple cider
vinegar.
TRAIN BETTER
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LUNCH/PREWORKOUT MEAL:
Cod (4 oz), purple
potatoes (4 oz),
zucchini and squash
“zoodles.”
POST-WORKOUT
SNACK: Rice cake and
an apple.
DINNER: Cod,
spinach, brown rice,
feta cheese, and hot
sauce. “I always like
to make a little
concoction of basil,
turmeric (to help with
inflammation), and
garlic with a little
bone broth and top
my cod with that,”
Lugo says.
SNACKS: Fresh fruit
and veggies, egg
whites, evening
smoothie similar to
her breakfast shake.
PULLING
MOTION
#1 Most
ADVANCED
TRAINING
ACCESSORY
FAVORITE CHEAT
MEAL: Gluten-free
pizza and a doughnut.
WEEKLY WORKOUT PLAN
COURTESY OF ERICA LUGO
MONDAY: Leg
supersets. “I do four
sets and five-minute
stair intervals in
between supersets.”
TUESDAY: Shoulders;
cardio (20 minutes).
WEDNESDAY: Arms;
cardio (20 minutes).
THURSDAY: Back and
abs (40 minutes
total); cardio (20
minutes).
FRIDAY: HIIT routine
(30 to 40 minutes).
SATURDAY: Yoga or
Pilates.
SUNDAY: Active rest.
M U SC L E A N D F I T N E SS .CO M / H E R S | 49
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Fitness Model
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1
Take it along without risking
messy spills. It’s waterresistant up to 80 minutes,
free of sulfates, and rich in
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shea butter.
C Badger SPF 30
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A Neutrogena Cool Dry
Sport SPF 70
$11; neutrogena.com
C
“Technology in this sunscreen
acts like moisture-wicking
fabric,” Zeichner says. “Rather
than trapping sweat, it allows
sweat to evaporate from the
skin, keeping it cooler.”
B Solid Sun Logistics
Conscious Face Stick SPF 40
$16; badgerbalm.com
Antioxidants like the vitamin E
in this sunscreen provide
“active” protection from free
radicals that damage collagen
and elastin in the skin, says
Debra Jaliman, M.D., a
dermatologist in New York.
“Plus, it contains 18.75% zinc
oxide concentration, which is
very high,” she says. And it’s
water-resistant for 40 minutes.
ALEKSANDRA JANKOVIC/STOCKSY
LONGER SUMMER days
mean more workouts at the
beach, pool, and park. But
training in the heat requires
multitasking products that
combat body odor, won’t
melt in a pool of perspiration, and make skin look
great no matter how brutal
the workout.
For starters, sunscreen is
a must for blocking UV rays
that can cause skin cancer,
hyperpigmentation, and
wrinkles, but it needn’t feel
like paste on your skin. “I
recommend lighter lotions,
fluids, gels, sprays, and sticks
during summer,” says Joshua
Zeichner, M.D., director of
cosmetic and clinical
research in dermatology at
Mount Sinai Hospital. “Yet
most people aren’t applying
as much or as often as they
should. I recommend using
at least SPF 30, and as more
data comes to light, I
recommend SPF 100-plus.”
No matter what and
where you want to protect
and pamper—face, body,
lips, or hair—as temps climb,
here’s how to overcome
typical summer workout
problems with beauty
products that will power
through.
F
2
3
G
F EltaMD UV Aero
Broad-Spectrum SPF 45
$22; eltamd.com
If you can’t wear a hat to
protect your scalp, using this
full-body, water-resistant (80
minutes) SPF 45 spray is the
next best thing, Jaliman says.
You’ll have to get it from a
local doctor, but it’s worth it.
G It’s a 10 Silk Express
Miracle Silk Hair Mask
$12; itsa10haircare.com
Use this mask once a week
to repair hair damage: Tonka
bean oil extract fights free
radicals and reduces frizz,
and sunflower seed extract
is a natural sunscreen that
helps prevent dryness and
color fading.
4
D
E
D Wunder2
Wunderbrow Fiber
Filler
$22; wunder2.com
A strong brow can
balance your face and
is sometimes all you
need to look polished.
This water-resistant
brow powder locks to
the skin for 24 hours of
transfer-proof coverage,
and it delivers
nourishing vitamin E,
cocoa butter, and
keratin.
E Inglot Aquastic
Cream Eye Shadow
ANDREAS GRADIN/STOCKSY
$15; inglotcosmetics.com
With water-based
cream eye shadows that
glide on smoothly, this
new collection of 10
shadow shades stays
smudge-proof for hours.
I
H
H Urban Decay Urban
Defense Complexion Primer
SPF 30
$34; urbandecay.com
Totally sheer, universal SPF 30
makeup primer glides on
invisibly. Hydrating gel helps
foundation stay put.
I Nars Pure Radiant
Tinted Moisturizer
$45; narscosmetics.com
Oil-free coverage with SPF 30.
Contains botanicals that help
reverse sunspots in four
weeks. Comes in 12 shades.
M U SC L E A N D F I T N E SS .CO M / H E R S | 51
M
N
7
M John Frieda Volume
Refresh Dry Shampoo
$7; ulta.com
6
N e.l.f. Active PostWorkout Cleansing
Body Wipes
ingredients are all it takes
to make you forget that
your long search for the
most powerful, sweetsmelling, nontoxic
deodorant is over.
J
K
J Noniko Magic Deodorant
$15; nonikoskin.com
This editor-fave all-natural
deodorant pulls no punches,
even if you’re in boxing class.
Just five good-for-you
52 | M & F H ER S | S UMMER 201 8
K Meow Meow Tweet
Underarm Primer
$22; meowmeowtweet.com
Apply this lightweight
plant-based lotion to
underarms after shaving
and before deodorant to
moisturize, curb inflammation, and make natural
deodorant last even longer.
$3; elfcosmetics.com
L Jane Iredale
LipDrink Lip Balm
$15; janeiredale.com
Prep lips with this
smooth-as-silk lip balm
with SPF 15 and your
lip color will stay put
during your workout.
Comes in four shades.
L
Sensitive skin types
benefit most from these
premoistened body
wipes, infused with
hydrating and healing
aloe vera. Use these to
quickly cleanse your
body and face, remove
makeup, and give
yourself a cooling,
post-workout
treatment.
MARCO GOVEL/STOCKSY
5
Ideal for all hair types
but especially fine hair,
this volumizing dry
shampoo absorbs
excess sebum from the
scalp after an intense
workout and gives hair
new life and shine, no
water necessary.
STRENGTH
YOUR WORKOUT PLAN
Two days each week, you’ll do kettlebellbased strength moves that target your
muscles from every angle. If you don’t
have access to kettlebells, dumbbells are
fine, too.
You’ll also do Tabata-based circuits,
mixing in short bursts of intensity with
brief recovery periods. “Tabata is one of
the simplest and most efective forms of
HIIT training—and it’s awesome if you’re
short on time but want fast results,”
McMatthews says. The best part: They
increase your body’s afterburn, so you’ll
keep torching calories. Finish with an
exceptional express core routine that
hits your midsection with rotational
movements that are both fun and
functional.
Twice a week, aim to do some sort
of active recovery—go for a hike, take a
yoga class, hit the pool, or head out for
a light run. Let your body be your guide
for just how long you should go.
HOW IT WORKS: You’ll need a set of light, medium, and heavy
kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15
reps of each exercise. In Week 1, repeat each circuit three times
before moving on to the next circuit. Starting in Week 2, you’ll
do each circuit four times through. Begin with the warmup and
finish with five to 10 minutes of stretching and foam rolling.
WARMUP
Body-weight Squat (20x)
Alternating Reverse Lunge
(10x per side)
Jumping Jack (20x)
Pushup (10x)
Mountain Climber (20x)
CIRCUIT 1 / LOWER BODY
1 / Goblet Squat
2 / Alternating Single-leg
Deadlift
3 / Kettlebell Swing
CIRCUIT 2 / UPPER BODY
WEEK 1
MONDAY
Strength Circuit (3 circuits x 3 sets)
FRIDAY
Strength Circuit (3 circuits x 3 sets)
1 / Kettlebell Windmill
2 / Triceps Pushup to
Renegade Row
3 / Gunslinger Reverse Lunge
CIRCUIT 3 / LOWER BODY
1 / Alternating Side Lunge
2 / Alternating Single-arm
Deadlift
3 / Pass-through Lunge
WEEK 2
MONDAY
Strength Circuit (3 circuits x 4 sets)
FRIDAY
Strength Circuit (3 circuits x 4 sets)
CIRCUIT 1
L O W E R B O DY
Goblet Squat
WEEK 3
Works: Quads
MONDAY
Strength Circuit (3 circuits x 4 sets)
THURSDAY
Tabata Intervals (4 circuits/2 moves)
Core Blast (45 sec. on/15 sec. off)
5 8 | M & F H ER S | S UMMER 201 8
Stand with feet slightly wider
than hip-distance apart (toes
turned out slightly), holding a
heavy kettlebell next to chest,
elbows close to body.
Lower into a deep squat,
tracking elbows over thighs
and keeping chest up and back
straight. Pause for a 1 count at
bottom, then press through
heels to return to start.
Shot on location at Box N Burn, Santa Monica, CA
CIRCUIT
Alternating Single-leg Deadlift
Works: Glutes, hamstrings
Stand holding a heavy kettlebell in left hand
in front of left thigh, right arm out to side (A).
Hinging forward, extend left leg behind you
as you lower kettlebell to the floor, until upper
body is parallel to floor (B). Release the handle,
then pick the weight back up and return to
standing position. Repeat for reps both sides.
A
B
A
Works: Shoulders, chest, back, core,
glutes, hamstrings
B
59
CIRCUIT 2
Works: Shoulders, abs
A
B
A
B
Triceps Pushup
to Renegade Row
Works: Chest, back, arms, core
Place a pair of light to
medium-weight kettlebells on
the floor shoulder-distance
apart. Get into a full pushup
position, holding handles of
kettlebells while your legs are
extended behind you in a wide
stance (A).
Lower into a triceps pushup,
bringing chest toward floor
while keeping elbows close to
body, core tight and head in
line with spine (B).
Extend arms to return to
start. Draw left elbow toward
ribs, keeping weight close to
body (C). Lower weight back
to floor and repeat on right
side. That’s 1 rep.
6 0 | M & F H ER S | S UMMER 201 8
C
TOP BY REEBOK. LEGGINGS BY ALO YOGA. SHOES BY REEBOK GURESU
U P P E R B O DY
CIRCUIT 3
Gunslinger
Reverse Lunge
L O W E R B O DY
Works: Biceps, glutes, quads
Stand with feet hipdistance apart, holding a
light to medium-weight
kettlebell in each hand.
Step back into a reverse
lunge, bending both knees
90 degrees. As you step
back, bend elbows 90
degrees so bottom of
kettlebells face forward;
keep arms close to sides.
Step back to start and
repeat, this time stepping
back with opposite leg.
Alternating
Side Lunge
Works: Glutes, outer thighs
Stand with feet hip-distance
apart, holding a mediumweight kettlebell with both
hands. Step right foot out to
right side, bending right knee
90 degree while pushing
glutes behind you, keeping left
leg straight and weight in
center of body.
Push through right heel to
return to start and repeat, this
time stepping to left side.
A
Works: Glutes, hamstrings
B
M U SC L E A N D F I T N E SS .CO M / H E R S | 61
TABATA INTERVALS
A
Tabata training intermixes supershort
but intense bursts of efort followed
by brief recovery periods and is
backed by science as one of the most
efective ways to get major results
in a minimum amount of time. Follow
it with all-important core training
moves, which not only help your abs
get into bikini shape but also allow
the rest of your body to function at
its best.
HOW IT WORKS: Start with a warmup, such
B
as three minutes of light jump roping, then
set an interval timer (download one for free
on your phone) for one Tabata cycle. Each
cycle should include eight rounds of work
(20 seconds) and recovery (10 seconds).
Start with Tabata 1, performing all eight
moves in the circuit once through for the
20-second work cycle (four minutes total),
then take two minutes of rest. Restart the
timer and repeat the circuit twice more. In
Week 3, add in the Tabata 2 circuit. Finish
with a few minutes of stretching.
A
B
TABATA 1
C
Pass-through Lunge
Works: Glutes, quads
Stand holding a mediumweight kettlebell in left hand
just behind stacked weight
plates (A).
Lunge forward with right leg,
stepping onto riser (B), then
pass kettlebell under right
thigh and into right hand (C).
Step right leg back to start
and repeat, this time lunging
left leg onto riser and passing
the kettlebell under left thigh
and back into left hand.
Repeat, alternating sides.
62 | M & F H ERS | S UMMER 201 8
C
Jab: From a fighting stance
(hands up near face, elbows
in, feet staggered), quickly
punch forward with your lead
arm, keeping opposite hand
near face (A). For righties, left
foot is forward and you’re
punching with left hand.
Cross: From fighting stance,
punch rear hand forward,
pivoting off rear foot and
rotating upper body toward
the direction of the punch,
rotating fist so palm faces floor.
Ground to Fighter: Jump
down into a sprawl position
(B), with your hips touching
the ground first (C). Repeat
sequence for 20 seconds. Rest
10 seconds, then go directly to
ball mountain climbers.
HAIR & MAKEUP BY HELENA KALOGNOMOS
Punch and Ground
to Fighter Stance
Ball Mountain
Climber
Do mountain climbers with
hands placed on top of a
large medicine or slam ball;
continue for 20 seconds,
alternating legs. Rest 10
seconds, then go back to
punch sprawls.
Battle Ropes (NOT SHOWN)
Focus on making nonstop
waves.
Overhead Slam
T O P B Y R E E B O K . L E G G I N G S B Y U LT R A C O R . S H O E S B Y R E E B O K H AYA S U
(NOT SHOWN)
Hold a 10-to-12-pound slam
ball overhead with both hands.
Slam the ball into the floor as
hard as possible; squat down
to pick it up and repeat.
A
B
M U SC L E A N D F I T N E SS .CO M / H E R S | 63
Uppercut and
Alternating Plyo
Lunge (NOT SHOWN)
From fighting stance,
perform 4 uppercuts
beginning with lead hand/fist,
followed by rear hand/fist.
Next, stagger feet into a lunge
position and perform 4
alternating jumping/plyo
lunges. Repeat sequence,
alternating stance if desired.
Battle-rope
Rotational Slam
Hold battle-rope handles in
each hand about shoulderdistance apart, elbows at
sides. Slam ropes side to side
in an arcing motion, making
sure to lift heels and pivot on
balls of feet.
CORE BLAST
180-degree Bear Crawl
(NOT SHOWN)
Begin on all fours with hands
on floor under shoulders and
legs extended with hips lifted.
Walk hands and feet 180
degrees to the right, then back
to the left, keeping knees
close to floor.
HOW IT WORKS: Set an interval timer for five cycles of
45 seconds on, 15 seconds of rest/transition. Perform each
exercise for 45 seconds before transitioning to the next
exercise within the 15-second rest period.
TABATA 2
(ADD IN WEEK 3)
Choose two moves from
Tabata 1 and create your own
four-minute finisher circuit (16
total minutes of work).
A
B
C
Hip Escape With Toe Tap
Begin in a bear stance, hands on floor under shoulders and
knees under hips just off floor (A). Rotate hips (B) so you are
now sitting up, and kick right leg forward, holding it just
above floor. Lift left hand to tap fingertips to right toes (C).
Rotate back to bear stance and repeat on other side.
6 4 | M & F H ERS | S UMMER 201 8
A
B
A
Low Plank
With Elbow Strike
Begin in a plank position,
forearms on floor and feet
hip-distance apart (A). Rotate
torso toward ceiling into a side
plank, keeping spine straight.
Perform a small, strong elbow
strike with a closed fist (B),
then return to front plank;
switch sides and repeat.
Circular Situp With
Uppercut (NOT SHOWN)
Lie faceup on floor, knees
bent. Bringing fists near face,
sit up; as you come up, do an
uppercut with the right arm.
Alternate sides each time you
come up.
Alternating Bridge
With Kick (NOT SHOWN)
Lie faceup on floor with arms
by sides, palms facing down,
knees bent, and feet on floor.
Lift hips toward ceiling,
squeezing glutes, then extend
right leg, kicking heel up and
out 45 degrees to floor. Slowly
lower; switch sides and repeat.
B
4 SURPRISING CAUSES OF BELLY BLOAT
Want to feel even more confident when you slip into that swimsuit this summer? Capitalize
on all your hard work by steering clear of these foods or ingredients.
TOP BY SPIRITUAL GANGSTER
STEALTH FIBER
Fiber has numerous
benefits, but in some people
it can also cause gas and
bloating—especially when
you don’t know how much
you are eating. Ingredients
like inulin and chicory root
fiber are often added to
foods like energy bars and
drinks as a way to boost
fiber intake. “These would
be listed as fiber, and then
to get net carbs the fiber is
subtracted from total
carbs,” explains Maryann
Walsh, R.D., a nutritionist
based in Palm Beach, FL.
SUGAR ALCOHOLS
Also known as polyols,
these sweeteners are
popular sugar substitutes.
The plus: They have a third
to half of the calories as
regular sugar and won’t
cause a sudden spike in
blood sugar levels. However,
they also frequently can
cause bloating and diarrhea,
especially when eaten in
excess. Look for sugar
alcohols xylitol, sorbitol,
mannitol, or other
ingredients that end in “ol”
under the carb section of
nutrition labels, says Walsh.
PROTEIN SHAKES
Also sometimes loaded with
sugar alcohols, protein
shakes can cause bloat.
Those who may be lactose
intolerant can also develop
discomfort from consuming
whey protein. But even
vegetarian protein sources
like beans, soy, and lentils
can create bloat as well.
CARBONATED DRINKS
Carbonated beverages
contain high amounts of
carbon dioxide. When
large amounts of the
gas get trapped in your
digestive system, it can
cause cramps and bloating.
A better bet: Opt for plain or
fruit-infused water instead.
M U SC L E A N D F I T N E SS .CO M / H E R S | 65
INGREDIENTS
DIRECTIONS
PER SERVING
LICENSE TO
THIS SUMMER, GET MAXIMUM FLAVOR AND
NUTRIENTS WITH MINIMAL TIME AND EFFORT
SIMPLY BY FIRING UP THE BACKYARD BARBECUE.
BY ALYSSA SHAFFER | PHOTOGRAPHS BY MOYA MCALLISTER | FOOD STYLING BY JULIA CHOI
WARMER WEATHER MEANS wanting
to spend more time outside—which
goes double for escaping your
kitchen. And for fast, easy meal prep
that brings you all the taste you want
without a ton of extra calories or
carbohydrates, look no further than
your backyard grill.
“Grilling adds a layer of flavor
to foods that other methods like
sautéing or searing do not,” says
James Phelan, owner of J. William
Culinary (jwilliamculinary.com) and
author of Paleo Grilling: A Modern
Caveman’s Guide to Cooking With
Fire. Cooked over high heat, simple
protein mains like steak, pork, and
salmon get a flavorful char you
won’t find in the oven or stove, adds
Phelan, who crafted the recipes on
these pages.
Just be careful not to under- or
overcook the meats, he warns. (Using
a meat thermometer will help your
eforts in this department.) Pair the
mains with innovative sides that ofer
a textural component, as well as
added nutrition and flavor. The sides
you see on these pages are great
examples.
Ready to show of your grill
power? Time to get fired up!
GRILLED TRI-TIP STEAK WITH
PINEAPPLE–GREEN TOMATO SALSA
SERV ES: 8–10
INGREDIENTS
2
1
1
2
2
1
1
3
tbsp granulated garlic
tbsp dried oregano
tbsp dried thyme
tbsp salt
tbsp black pepper
tbsp sweet paprika
tsp chili flakes
lbs tri-tip steak (or bottom
sirloin), trimmed of fat
Pineapple Green Tomato Salsa:
3 cups diced pineapple
2 medium green
tomatoes, diced
¼ cup diced roasted
red pepper
1 bunch fresh cilantro,
chopped
DIRECTIONS
1. Heat grill to medium-high.
In a bowl, combine garlic,
oregano, thyme, salt, pepper,
paprika, and chili flakes.
Rub mixture all over steak.
2. Place steak on grill, cover,
and grill for 5 minutes. Rotate
steak 90 degrees, cover, and
grill until underside is deep
brown and grill marks have
appeared, about 5 to 6 minutes
more. Flip steak and repeat.
Remove from grill when
meat reaches an internal
temperature of 125°F (for
medium-rare). Transfer meat
to a cutting board; let rest for
8 to 10 minutes.
3. In a bowl, combine salsa
ingredients.
4. Slice steak against the grain,
arrange on a platter, and top
with salsa.
PER SERVING
Calories: 407, Fat: 22g, Carbs: 6g,
Protein: 41g
M U SC L E A N D F I T N E SS .CO M / H E R S | 67
BLACK PEPPER
WILD SALMON
WITH FENNEL
AND APPLES
S E RV E S : 4
INGREDIENTS
4 tbsp coarsely crushed
black peppercorns
4 (4–6 oz) skinless wild
salmon fillets
2 tbsp olive oil
1 bulb fennel, fronds removed
and bulb thinly sliced
1 Golden Delicious apple,
thinly sliced
1 medium orange, peeled
and cut into segments
Juice of 1 lemon
1 tsp chopped chives
1 tbsp avocado oil
DIRECTIONS
1. Heat grill to medium. On a
flat plate or sheet pan, evenly
disperse peppercorns. Push
salmon fillets firmly into the
peppercorns so that they are
imbedded into flesh.
2. Drizzle olive oil over
salmon. Place fillets on grill
peppercorn-side down. Grill
for 3 minutes, then flip and
grill for another 3 minutes,
or until fish starts to flake
when pierced with a fork.
3. In a bowl, combine fennel,
apple, orange, lemon juice,
chives, and avocado oil. Serve
fillets with fennel mixture.
PER SERVING
Calories: 200, Fat: 12g, Carbs: 15g,
Protein: 8g
6 8 | M & F H ERS | S UMMER 201 8
INGREDIENTS
INGREDIENTS
DIRECTIONS
PALEO TURKEY BURGER
WITH AVOCADO-MANGO SALSA
SERVE S: 6
INGREDIENTS
PER SERVING
2 lbs organic ground
turkey breast
2 tbsp diced yellow onion
1 tbsp sriracha
2 tsp smoked paprika
1 tsp ground cumin
Black pepper, to taste
2 tsp olive oil
Avocado-Mango Salsa:
1 Hass avocado, diced
1 mango, diced
5 leaves cilantro
Juice of 1 lime
2 tbsp avocado oil
Black pepper, to taste
DIRECTIONS
1. Heat grill to medium. In a
bowl, combine ground turkey,
onion, sriracha, paprika, cumin,
and pepper. Form into 6
patties; drizzle olive oil over
patties.
2. Place burgers on grill and
grill for 4 to 5 minutes. Turn
burgers 90 degrees and grill
for another 4 to 5 minutes.
Flip burgers and repeat.
Remove from grill when
meat reaches an internal
temperature of 160°F.
3. In a bowl, combine salsa
ingredients. Top each burger
with salsa.
DIRECTIONS
PER SERVING
Calories: 282, Fat: 12g, Carbs: 11g,
Protein: 34g
PER SERVING
M U SC L E A N D F I T N E SS .CO M / H E R S | 69
GRILLED PORK
CUTLETS WITH
PEACH-CASHEW
COMPOTE
SERV ES: 6–8
INGREDIENTS
2 pork tenderloins, fat
trimmed
2 tbsp olive oil
1 tbsp sea salt
1 tbsp black pepper
1/8 cup toasted unsweetened
coconut
Peach-Cashew Compote:
3 tbsp honey
½ cup apple cider vinegar
Pinch saffron
2 peaches, diced
¼ cup cashews
DIRECTIONS
SUMMER SHRIMP AND SCALLOPS SALAD
S E RV E S : 8
INGREDIENTS
1 lb shrimp, peeled
and deveined
1 lb bay scallops
1 cup diced green bell pepper
1 cup diced red onion
1 cup diced tomato
1 cup diced mango
1 cup diced cucumber,
peeled and seeded
¼ cup thinly sliced scallion
¼ cup thinly sliced fresh mint
1 tbsp red chili flakes
¼ cup olive oil
¼ cup lemon or lime juice
Salt, to taste
DIRECTIONS
1. Place about 3 lbs of ice in
a container and fill water to
the level of the ice. You will
be adding blanched shrimp
and scallops to it, so leave
room in the container.
2. Bring 2 gallons of water
to a boil in a large pot.
Reduce heat to medium
and add shrimp and scallops
carefully. Stir to break up
any seafood that is stuck
together. Poach for 3
minutes, strain, and
immediately add shrimp
and scallops to ice water.
3. Remove seafood from ice
water when it has cooled
completely and transfer to
a large mixing bowl. Add
remaining ingredients to
bowl and mix thoroughly.
Transfer to a serving bowl.
PER SERVING
Calories: 177, Fat: 7g, Carbs: 9g,
Protein: 19g
1. Make compote: In a small
saucepan over low heat,
combine honey, vinegar, and
saffron and cook until mixture
is reduced by half and slightly
syrupy. Add peaches and
cashews and cook for 2 minutes while stirring. Remove
from heat and let cool.
2. Cut tenderloins into 1½inch-thick pieces. Using a
meat mallet, pound
tenderloins until they double
in diameter. (The pieces
should be about ½ inch thick.)
Drizzle pork with olive oil and
season with salt and pepper.
3. Heat grill to medium
and brush with oil. Place
tenderloins on grill and grill for
2 minutes. Rotate tenderloins
90 degrees and grill for
another 2 minutes. Flip
tenderloins and repeat.
Remove from grill when
meat reaches an internal
temperature of 135°F. Let
rest for 5 minutes.
4. Top tenderloins with
compote and garnish with
toasted coconut.
PER SERVING
Calories: 193, Fat: 9g, Carbs: 13g,
Protein: 17g
70 | M & F H ERS | S UMMER 201 8
INGREDIENTS
DIRECTIONS
PER SERVING
M U SC L E A N D F I T N E SS .CO M / H E R S | 7 1
CIRQUE DU SOLEIL
TIGHTEN UP YOUR TORSO WITH POWERFULLY
FUNCTIONAL CORE EXERCISES FROM THE BEST IN SHOWBIZ.
BY CAT PERRY | WORKOUT BY BRYAN D. BURNSTEIN | PHOTOGRAPHS BY PER BERNAL
72 | M & F H ER S | S UMMER 201 8
M U SC L E A N D F I T N E SS .CO M / H E R S | 73
Y
Forget flashy
abs: Cirque du
Soleil performers
have to have
pro-level core
strength.
WORKOUT PLAN
CRUNCH (SHORT)
30 SEC.
STAYIN’ ALIVE
30 SEC.
TABLETOP HEEL TO SKY
30 SEC.
CRUNCH (SHORT)
HOW TO DO IT:
Do all exercises in a row;
rest between each when
needed. Once you can
complete every exercise for
30 seconds consecutively
(an eight-minute routine),
add five seconds per exercise.
Suggested frequency is once
daily, three to five times per
week; max of twice daily,
seven days per week.
74 | M & F H ER S | S UMMER 201 8
SLAM AND TWIST
30 SEC.
SUPERMAN (OPPOSITE LEG
AND ARM)
30 SEC.
PER SIDE
INCHWORM
30 SEC.
CRUNCH (LONG)
30 SEC.
NOT SHOWN
• Lie on your back with knees
bent 90 degrees, fingers
behind head, and abs tight.
• Lift just top of shoulders off
floor, then return to start.
Hold a dumbbell behind
head to increase difficulty.
BENT-KNEE V-SIT
WITH HEEL CUP
• Sit on floor with knees bent
90 degrees, torso leaned
back 45 degrees, and hands
cupped. Lift feet off floor
until shins are parallel to
floor. This is the start.
• Touch right heel with right
hand, twisting torso and
bringing left arm behind you.
• Return to start position.
Repeat on opposite side
for time.
BELENKY ALEXANDER
ou’re the star of
the show—when
you train like
the ripped,
gravity-defying
performers of
Cirque du Soleil!
We’re not talking
pantomiming, though.
With artists/athletes
performing hundreds
of shows a week across
the world, these trapeze
artists, unicyclists,
contortionists, high
fliers, and more are
athletes to their core—
that’s why we’re in
awe of their daily abs
routine.
We tracked down
Bryan D. Burnstein,
head of Cirque du
Soleil performance
science, while he was
onsite in Las Vegas to
design a core routine
that works every square
inch of your abs and
back. The result is a fully
functional, tight core
that won’t let you down.
Give it a shot and watch
your strength improve in
short order, then get a
front-row seat to one of
the jaw-dropping Cirque
du Soleil (cirquedusoleil
.com) performances
wherever your travels
take you. Though you
may not be the next
high-wire act, you can
crush your core just like
the pros do.
STAYIN’ ALIVE
• Get in top of plank position, feet slightly wider than hip width.
• Extend right hand overhead and then diagonally to side
(2 o’clock), while pointing left leg diagonally (8 o’clock) to
opposite side. Pause 1 second.
• Return to start. Repeat for other side (left hand and right leg).
H A IR & M A K EU P BY A M B ER L EE S C H O N E W E I S. S T Y L IN G BY EL I S A B E T TA RO G I A N I.
CLOTHING BY ROGIANI.COM. SHOES BY SKETCHERS
STAR PLANK
ROLLOVER (SLOW PACE)
• Get in top of full plank
position on right side,
stacking left foot on
top of right.
• Lift left arm and left foot
into a “star” position.
• Hold for 1 to 2 seconds,
then walk left hand and
foot to floor so you’re in
top of a pushup position.
Roll into a left-side star
plank. Hold for 1 to 2
seconds.
TABLETOP HEEL TO SKY
• From a seated position with knees bent
90 degrees and hands beneath shoulders,
lift hips to form a tabletop position.
• Keeping left leg straight, raise it to the ceiling,
as if kicking a ball from the air, then lower
to tap heel on floor.
• Return to start position. Perform movement
for right leg.
• Repeat in steady, controlled manner for time.
M U SC L E A N D F I T N E SS .CO M / H E R S | 75
STRETCH CLOCK
• From top of plank position,
walk hands farther out
above level of head, about
a foot, and as wide as hips.
This is the start.
• “Walk” right hand and left
foot clockwise simultaneously, then walk left hand
and right foot to meet
them. Continue in same
direction for time.
• Repeat going in opposite
direction.
DEAD BUG
• Lie on your back with your
right arm and leg straight,
just above the floor. Bend
your left knee, lifting foot off
floor and bending left elbow.
• Place a block between your
left knee and elbow, holding
it in place using your abs.
This is the start.
• Keeping left side stable by
using your abs, crunch your
right leg and arm toward
each other until they
meet over your chest.
• Return to start without
letting right heel touch floor.
SLAM AND TWIST
• Lie on back with legs on bench, knees
bent about 90 degrees. Hold hands to
ears with elbows wide.
• Sit up quickly, slamming chest to thighs.
• Lower torso halfway back to floor and
then slam up again.
• Lower torso midway again.
• Then twist torso, 3 times each to right
and left, staying tall.
• Return to start position with head back
on floor. Repeat for time.
76 | M & F H ERS | S UMMER 201 8
SUPERMAN
• Lie, belly down, on a
stability ball, legs straight
and close together and
arms straight.
• Keeping neck in line with
torso, lift your right arm
and left leg until at least
parallel to floor. Hold for
time, then return to start.
NOT SHOWN
ELBOW TAP
• Get in top of plank
position, feet hip width.
• Touch your right hand to
your left elbow, lower hand
back to floor, then repeat
on other side. Continue
for time.
INCHWORM
• Starting in top of plank
position, hinge hips up to
ceiling while walking hands
toward feet.
• Walk hands back to top of
plank. Continue for time.
OBLIQUE CRUNCH
• Sit on floor and lean back
45 degrees.
• Roll onto right glute with
left knee stacked on top
of right knee, both bent
90 degrees, and fingers
behind head, elbows out
to sides.
• Crunch knees up to chest
as you lift your chest to
your centerline.
• Return to start by
straightening legs out
and leaning torso back
without touching either
to floor. Continue for time.
CRUNCH (LONG)
Abs every day? Yup.
To get a circusstrong core, it takes
a daily commitment.
• Lie on your back with
knees bent 90 degrees,
fingers behind head, and
abs tight.
• Crunch up. Reverse slowly.
Head of performance
science at
Cirque du Soleil
J
S
C O IS G R AT T O N /
IO
TRAINER:
Bryan D.
Burnstein
M U SC L E A N D F I T N E SS .CO M / H E R S | 7 7
BEST
OF
SUMMER
2018
Get pumped and pampered
all at the same time with these
female-focused fitness getaways.
BY CAT PERRY
Try new outdoor
sports this summer
with REI Outessa.
C O U N T E R C L O C K W I S E F R O M L E F T: G E M I N A G A R L A N D L E W I S ; L I V L A D I E S A L L R I D E M O U N TA I N B I K I N G ; E L E N A P R E S S P R I C H
SUMMER IS HERE! Every day of sunshine is a chance
to try a new sport and fall in love with it for a lifetime.
That’s exactly why we heart fitness camps—for adults!
We combed the country, and in some cases, the globe, and found
these ultimate fun fitness camps just for women. You’ll strength
train on a beach near the Indian Ocean, learn how to fix a flat bike
tire so you can explore the back roads of your hometown, get form
tips for running faster and farther more comfortably, or bond with
fellow women under the stars. These six ridiculously fun multiday
camps are in safe, judgment-free environments guaranteed to take
you from unsure to obsessed with new adventures in no time.
LIV LADIES
ALLRIDE
MOUNTAIN BIKING
ACROSS U.S., $385; SAN VIGILIO DI
MAREBBE, ITALY, $2,195; VARIOUS
DATES (LADIESALLRIDE.COM)
Make your weekendwarrior moment really count
by hopping on the saddle for
a two-day (or six-day, for
Italy) women’s mountainbiking (MTB) clinic. More
than 40% of the clientele
here are newbies to the sport,
so don’t worry if you are,
too—and more than 80%
are in their 30s, 40s, or 50s.
Founders Lindsey Richter (a
pro mountain biker and owner
of Ladies AllRide, LLC) and
Meredith Brandt (owner of Grit
Clinics, LLC) are on a mission
to inspire confidence outdoors
while gripping the handlebars
of a mountain bike. You’ll learn
to dig deep, to focus on where
you want to go (not where
you don’t), and to trust
yourself—and the bike.
From the outset you’ll be
grouped with women at a
similar riding level, so you’re
riding safely. Then you’ll start
tackling skills appropriate to
your group. You’ll break for
lunch, ride trails in the
afternoon to put what you
learned into action, and then
end with optional mini
workshops like tire changing,
body positioning, and
nutrition. You’ll edge past your
perceived limits and babebond like nothing else with
fellow female riders because
this MTB clinic is just that fun.
Don’t worry about bringing
a bike—there are sweet
top-of-the-line Liv MTB bikes
to demo while here, or you
can rent one at a local bike
shop. You’ll be guided by the
best in the business to learn
bike-anatomy basics and how
to tune it up like a pro, and
you’ll learn new riding
techniques to tackle tougher
obstacles. You can ask all the
questions you want because
the camp’s sole mission is
to help you nail every trail
feature, whether you’re a total
beginner (“Um, where are
the brakes?”) or advanced
(“Where is the next berm?”).
The company offers 10 events
in epic locations across the
U.S. and one in Italy.
POP-UP
FITNESS X
MAURITIUS
RETREAT
MAURITIUS; FROM
ABOUT $400; SEPT. 8–14
(POP-UP.FITNESS)
Located 1,200 miles of
the southeastern coast of
Africa on Mauritius’ pristine
Belle Mare beach, this fitness
retreat at Long Beach Resort
is an easy sell if you love
boot camps and beaches.
Ocean views don’t mean
you can kick up your feet,
though (unless you’re doing
butt kicks), because the
Pop-Up Fitness X vibe is
fun but intense, just like
training should be.
Boot camps include
training with kettlebells,
TRX, med balls, and battle
ropes. Exercises target your
full body and burn your abs
into submission. Plus, you’ll
be challenged in nature
with hikes and running
drills under the open sky,
work out to live DJs daily,
and enjoy luxe dining
and accommodations for
as little as about $400 per
person per night, allinclusive. Pop-Up Fitness
X is designed by celebrity
trainer Olivia Cooney, who
is based in London but
hosts Pop-Up Fitness
events around the world.
M U SC L E A N D F I T N E SS .CO M / H E R S | 79
ZAP FITNESS
ADULT RUNNING
VACATION
LENOIR, NC; $750, WEEKEND;
$1,050, WEEK; VARIOUS DATES
(ZAPFITNESS.COM)
KRIPALU
YOGA
RETREAT
STOCKBRIDGE, MA;
VARIOUS PRICES AND
DATES (KRIPALU.ORG)
Kripalu Center for Yoga
& Health is a wellness
playground where you
can take true care of
your mind and body.
The health haven is
bursting at the seams
with inspiring energy to
help ease all of life’s
stressors. Retreats not
only breathe life and
creativity into your yoga
practice but also host
workshops on Ayurvedic
self-care, clean eating
and cooking, journaling,
mindfulness, and much
more. Classes (of which
there may be up to eight
workshops for you to
choose from each day)
dive deep into the “why”
behind these practices
rather than just the
“how,” which usually
gets most of the
attention. In this way
you’ll stretch your
mind-body connection,
8 0 | M & F H ER S | S UMMER 201 8
literally and figuratively.
Retreats center on
everything from Outdoor
Adventure (June 24–29)
to Slow Yoga (July 29–
Aug. 3) to primal-folkdance-inspired Buti
Yoga (June 15–17) and
a Women’s Spiritual
Retreat (Aug. 10–12).
Lodging prices for dorm
rooms start at $87 per
night; and for rooms
with a private bath/
shared room, from $197
per night.
The campus is
gorgeous, the food is
healthy and allergenfriendly, the atmosphere
is sacred, and you’ll
grow exponentially on
Day 1. Situated at the top
of a hill overlooking a
sprawling lake, Kripalu is
a three-hour drive from
New York City (or a
Metro North train ride,
plus $70 shuttle fee) and
a two-hour drive from
Boston. Take a full-on
break from your busy life
while learning deep tools
for handling it with more
grace than you ever
knew you had inside.
Tucked away in the
Blue Ridge Mountains, the
Reebok-sponsored Zap
Fitness Adult Running
Vacations will make a runner
out of you. For one weekend
or week, Zap Fitness guides
you along the local winding
trails, lakes, and high school
tracks to form the backdrop
for a transformative training
experience for your fitness.
You’ll learn everything
from pre- and post-run
stretching techniques to
complementary strengthtraining exercises to, of
course, nitty-gritty running
techniques (from gait and
pace to arm placement and
foot strike). On one run
you’ll be recorded so that
world-class coaches can
evaluate your technique and
ofer crystal clear pointers
that’ll help you improve.
Plus, you’ll get nutrition
coaching on fueling your
fitness. The relaxed
atmosphere belies the
serious training you’ll get
here at this nonprofit camp.
When they’re not training
you, the coaches are training
elite postcollegiate runners,
many of whom are Olympiclevel athletes.
If your cardio day always
looks the same, don’t miss
this opportunity to feel
better while logging miles
and to sprint faster at
shorter distances. A little
Zap Fitness coaching and lot
of practice are all you need.
Run, exercise, take a dip
in the ice bath (or hot tub, if
that’s more your vibe), gaze
at the stars by the fire, and
get to know yourself as a
runner. Besides unparalleled
coaching, the price also
includes comfy lodging and
three delicious, fit-fuel
meals a day. Upcoming
camps: Outdoor Adventure
Weekend, June 27–July 1;
Bear Week, July 8–13; Blue
Ridge Running Vacation,
July 16–21; Marathon Week,
Aug. 5–10; and Half
Marathon & Marathon
Weekend, Sept. 13–16.
C L O C K W I S E F R O M T O P L E F T: J E N N I F E R R E I S ; D I VA C Y C L I N G C A M P ; E L E N A P R E S S P R I C H ; C O U R T E S Y O F Z A P F I T N E S S
REI OUTESSA
SQUAW VALLEY, CA;
WATERVILLE VALLEY, NH;
$899 EACH; VARIOUS DATES
(OUTESSA.COM)
DIVACYCLING
CAMP
CHARLOTTE, NC, AND VARIOUS
OTHER LOCATIONS; $1,300
FOR 4 DAYS, OR FREE WITH
SCHOLARSHIP; VARIOUS DATES
(DIVACYCLINGCAMP.COM)
The spirit behind this
women’s cycling camp builds
a family of friends on two
wheels. Women from ages
20 to 70 come from all over
the world to ride together at
this fun-filled camp. You’ll
learn everything from how
to change a flat tire to
climbing techniques for
getting uphill to which wine
to pair with your meal. With
the camp you get coaching,
riding, yoga, physical
therapy, goodie bags, and
wine tastings. Function
meets fun!
Diva participants always
come back for more, with
the camp boasting an
amazing 99% return rate.
DivaCycling hosts a monthly
half-day clinic in Charlotte,
NC, so you’re never far
from the adventure, but its
all-inclusive multiday
getaways are ofered all
over North America, with
the next camps being in
Muskoka, Ontario (Sept.
20–23) and Marietta, SC
(Oct. 18–21). (Earlier options
include Huatulco, Mexico,
and Asheville, NC.) Plus, a
new scholarship program
allows six women to attend
multiday camps for free.
Each camp has only five to
30 women, from beginners
to experienced racers, and
a max of five women per
coach, so there’s plenty of
one-on-one attention.
Runs in a variety of
terrains with the Zap
Fitness Reebok
Running Vacations
help you go places.
Whether you consider
yourself a true runner
yet or not, you will be
by camp’s end.
Nationwide outdoor retailer
REI brings us REI Outessa,
a women’s-only fitness
retreat where you can learn
outdoor sports in a safe
environment. Learn to
kayak, standup paddleboard,
mountain bike, or rock climb
confidently, or do sunrise
yoga in the forest under the
guidance of female experts.
The camps happen twice a
year: in Tahoe (Squaw
Valley, CA, Aug. 2–5) and
in the White Mountains
(Waterville Valley, NH,
Sept. 13–16). Last year nearly
1,000 women from their
20s to 60s joined the fun.
There’s even a backpacking workshop that can
take you from clueless to
fearless with navigation
skills, compass reading, and
safety for when you’re out
solo or want to lead a girls’
trip into the mountains.
Outessa costs $899 for
three packed days that
include free gear usage, all
meals, and all lessons, run
by pro female outdoor
instructors. Bonus: Every
attendee gets a supersweet
swag (backpacking) bag
filled with items from REI
partners like Osprey, HydroFlask, The North Face, Maui
Jim, and more (value: $300).
For a separate fee, you can
glamp, camp, or stay in a
nearby hotel—but you can’t
leave without having a blast.
M U SC L E A N D F I T N E SS .CO M / H E R S | 8 1
HOW TO: Warm up with a light jog
and some light stretching. Run
each interval for 1 minute, taking
2 minutes to recover between
each run. Repeat for 4 sets.
Mark your start with some kind
of landmark (light pole, mailbox,
water bottle). Run at 85 to 90%
effort for 1 minute. Recover for
2 minutes.
Run for 1 minute back toward
the start at the same intensity.
Your goal is to get back to where
you began in the given time.
During your recovery period,
make your way back to your
original start. This will always
be your starting mark. Repeat for
a total of 4 sets there and back,
then cool down and stretch.
HOW TO: Do the exercises in the
order given, completing as many
circuits as you have time for.
(Aim for at least 3.)
Burpee (10x)
Air Squat (20x)
Walking Lunge (80 feet)
Bear Crawl (80 feet)
Plank (1–2 min.)
M U SC L E A N D F I T N E SS .CO M / H E R S | 8 3
HOW TO: Find a set of stairs
(ideally 2 to 3 flights) and a
flat surface. Warm up before
getting into the main
workout, doing as many
rounds as possible (AMRAP).
Finish with the cooldown.
Do each exercise for
30 seconds.
Jumping Jack
Walkout: Hinge forward
from hips, placing hands on
ground; walk your hands out
to a full plank; walk hands
back to feet.
Plank Lunge: From plank,
bring right foot outside right
hand; rotate chest to the
right, lifting left arm toward
8 4 | M & F H ER S | S UMMER 201 8
Stair Run: Run up and
down 3 flights of stairs;
don’t skip any steps.
Air Squat (30x)
Power Stairs: Run up
and down 3 flights of
stairs, skipping 1 to 2 stairs,
depending on your level
of comfort.
Squat Plank Thrust (10x)
Stair Walk: Slowly walk
up and down 1 flight of stairs
or until your heart rate has
returned to normal.
Cat/Cow: From all fours,
alternate rounding head
and tail bone down toward
the ground and up toward
the sky.
Plank Lunge: Slow pace;
hold at any tight spots.
the pool deck, facing the pool
wall. Drop your body below
the water, then explode up,
extending your shoulders
above your elbows. Push
through, with the focus on
being “tall” before lowering
yourself back down.
HOW TO: Complete the
circuit 2 times. Rest 10
seconds between each
set and 1 minute between
circuits.
Full Plank (30 sec.)
Prone Superman (20x)
Forearm Side Plank
(30 sec. per side)
Pushup (20x)
Glute Bridge (40x)
Plie Squat (15x)
Pushup to Squat
Thrust (8x)
Mountain Climber (60x)
Keeping your toes pointed
forward, step out wide under
water with your right foot.
Sink your hips back and down
over your right side while
keeping your left leg straight.
Step back to center, then
repeat on the other side.
Stand with your back to the
pool wall, resting your elbows
and forearms on the edge of
the pool. Keeping your legs
straight and zipped together,
lift them until they are parallel
to the pool floor. Lower legs
with control until they almost
touch the pool floor. Repeat.
P R E V I O U S S P R E A D : G E T T Y I M A G E S . T H I S PA G E : H E N R I K S O R E N S E N / G E T T Y I M A G E S ; J AY S U L L I VA N
sky. Return to plank and
repeat on opposite side.
Repeat for time.
Reverse Lunge
(30 sec. per leg)
High Knee
Knee-up (30 sec.):
Alternating pulling knees
toward chest with both hands
while pushing hips forward.
Sumo Squat Opening
(30 sec.): Do a low sumo
squat, placing elbows inside
thighs to press knees wide,
then stand up and extend
arms above head.
HOW TO: Find a flight of
stairs and a flat surface at the
bottom where you can do
the intervals. Begin with the
brief warmup before moving
into the main workout.
Jog in Place (30 sec.)
“X” Hop (30 sec.): Start
with feet together, then
take a small hop forward,
jumping feet hip-width
apart. Jump back to
starting position, bringing
feet together, then hop
backward, feet hip-width
apart. Stay on the balls
of your feet.
Toe Tap (30 sec.): Alternate
tapping toes quickly off the
first step.
Lunge-up (1 min. each):
Every 2 steps, drop into a
low lunge walking up the
stairs. Lightly jog down
the stairs. Repeat.
Jumping Jack (30 sec.)
Sprint (1 min.): Run up
stairs, skipping every other
step. Slowly walk back down.
2-to-1 Jump (1 min.):
Starting at the bottom of
the stairs, jump up 1 to 2
steps, land on one foot.
Continue for time, alternating
feet. Walk down and rest
30 seconds.
Sprint (30 sec.): Sprint up
stairs. At the top, squat and
hold for 30 seconds. Walk
down. Repeat 2-to-1 jump/
sprint series.
Lateral Squat: Stand with
left side of your body facing
stairs and left foot on second
or third step. Squat up the
stairs, skipping every 2 to 3
steps (depending on fitness
level and stair height).
180 Squat Jump (30 sec.):
Do these at top of stairs;
walk down.
Lateral Squat: Right side.
180 Squat Jump (30 sec.):
Do these at top of stairs;
walk down.
Repeat sequence 4x:
Lateral Shuffle: 5 low
shuffles to the right, touch
down with left hand, 5 low
shuffles to the left, touch
down with right hand.
Sprint: Sprint up stairs.
HOW TO: Complete 1 to 5
rounds of the circuit,
depending on your fitness level
and time allowed. Do workout
in water that’s chest deep.
Mountain Climber (30 sec.):
With hands on the pool edge,
alternate raising your knees
toward the surface of the
water. Push your toes toward
your shin, extending your heel.
As the heel of your foot lands,
immediately drive opposite
knee up.
Wall Tap (45 sec.): Hold
onto pool ledge with legs
behind you. Let go of the
wall and tuck your knees into
your body, rolling back to
bring your feet forward to tap
the wall. Roll back and reach
your hands back to the wall.
That’s 1 rep.
BARTEK SZEWCZYK/OFFSET
Kickboard Push Pull
(45 sec.): Hold a kickboard
vertically in front of you, feet
staggered. Push and pull the
board in front of you, using as
much power as you can while
remaining stationary.
Push Off and Swim Back
(1 min.): Holding onto the
lip of the wall, bring both feet
onto the wall in front of you.
Push off the wall, letting the
momentum carry you 1 to 2
seconds. As you start to slow
down, quickly tuck your knees
in and flip forward into a
freestyle swimming position,
swimming back to starting
point.
M U SC L E A N D F I T N E SS .CO M / H E R S | 85
HOW TO: This workout
alternates a steady base pace
(one where you should be able
to hold a conversation while
jogging) with a burn pace
(much faster but not an all-out
sprint).
Warmup (3 min.):
Jog at an easy pace.
Tip: Keep your chest up, feet
flat on the ground, and knees
tracked over toes.
Note: Keep a minimum of a
medium gear for recovery
and a heavy gear for your
pushes. Choose one leg to
count your pedal strokes.
GOAL: Improve muscle
HOW TO: You can do this
workout on any bike—just
adapt the drills based on
how many gears your bike
may have. Warm up by cycling
at a moderate intensity for a
few minutes, then integrate
the drills when you have
some open road to play with.
balance between legs
and hips.
When riding up a hill, change
the leg you use to accelerate
every 5 pedal strokes.
Example: Push hard with right
leg for 5 strokes, then push
hard with left leg for 5 strokes;
continue to alternate until you
reach the top of the hill. Use a
medium-heavy gear.
GOAL: Build endurance.
Push hard for 10 strokes;
recover for 10 strokes.
86 | M & F H ERS | S UMMER 201 8
GOAL: Gain speed and
athletic training.
Light gear; cadence 65
to 75 rpm (15 sec.).
Medium gear; double
your cadence to 110 to
150 rpm (45 sec.).
Repeat 3 times, then
recover in a lower gear for
1 minute. You can do this
drill on a hill or a flat road.
GOAL: Increase power
and strength.
Every time you hit a
hill, use all your explosive
power to go as fast as you
can on the way up. Once
you get to the top, drop
your speed by 50%; repeat.
In a perfect world, you’ll
alternate exerting full
power up to 30 seconds
at a time with about 1
minute of recovery at 50%.
For an even bigger
challenge, increase the
gear with each sprint.
Cooldown (3 min.): Do a brisk
walk to help bring down your
heart rate.
GETTY IMAGES; PER BERNAL
Push hard for 20 strokes;
recover for 10 strokes.
Push hard for 30 strokes;
recover for 10 strokes.
Repeat as terrain permits.
HOW TO: Do each circuit 3
times through. You can sprint
outdoors or on a treadmill.
Repeat 3x:
Pushup (20x, rest 30 sec.)
Lunge Jump (20x, rest 1 min.)
Sprint (1 min., rest 1 min.)
warmup, then do 1 circuit of
the main workout.
Squat (20x)
Walking Lunge (20x)
Walkout (10x)
Bridge Hip Lift (20x)
Plank Hold (30 sec.)
180 Squat Jump (20x):
ceiling. Engaging the core,
lift right leg off floor,
touching right foot with left
hand. Lower right leg just
above floor and repeat.
Burpee to Broad Jump
(10x): Jump down into a
plank position, do 1 pushup,
then hop back up to your
feet. Jump forward as far as
you can. That’s 1 rep.
Break Dancer Pushup (10x):
Begin in a full pushup
position, then bend elbows
to hover chest just above
floor. Press back to starting
position, hopping both feet
forward so knees are just
above floor and directly
under hips. Rotate to right
side, bringing left knee to
meet right elbow in a crunch.
Return to center and repeat
on opposite side. That’s 1 rep.
Single-leg Squat (15x per
side): Stand tall with left foot
off floor. Bring both arms
forward and extend left leg
straight in front as you slowly
squat down with right leg. Go
as deeply as you can while
keeping left leg lifted; press
through right heel to return
to start and repeat.
Plank Shake (5x per side):
Begin in a forearm plank
position, forming a straight
line from head to heels.
Gazing down, reach right arm
forward as if you were going
to shake someone’s hand.
Hold here for 5 seconds,
then return to start before
repeating on opposite side.
GETTY IMAGES; PER BERNAL
Repeat 3x:
Dip (20x, rest 30 sec.)
Plank (1 min., rest 30 sec.)
Jump Rope (1 min.,
rest 1 min.)
Pike Pushup (20x,
rest 30 sec.)
HOW TO: Start with the
Squat down and then, as you
come up, jump and turn 180
degrees, landing in squat.
Diamond Pushup (10x): Get
into a pushup position with
hands under chest in a
diamond shape. Lower chest
to floor, then press back up.
Single-leg Bridge (20x per
side): Lie faceup on floor with
knees bent and feet flat on
floor, hip-distance apart.
Extend right leg toward
ceiling. Engaging glutes, lift
hips toward ceiling, pressing
left heel into floor. Lower hips
just above floor and repeat.
Side Plank Toe Touch (15x
per side): Begin in side plank,
right hand on the floor
directly below right shoulder,
feet stacked. Bring right leg
in front of your body while
extending left arm toward
M U SC L E A N D F I T N E SS .CO M / H E R S | 87
hip extension. Sweep left leg
behind you into a resting
lunge position, then stand up,
keeping right arm above head.
Reverse the movement,
getting into lunge and then
lowering to floor.
HOW TO: Perform 3 to 4 full
rounds of this circuit. You’ll
need a mini band and a longer
resistance band, plus a set of
dumbbells or a kettlebell.
Sprint (5x): Find a large hill
and sprint up it.
Turkish Getup (5x per side):
Lie faceup on floor, right knee
bent with foot flat on floor
and right arm straight above
head. Bring left arm 45
degrees to your side. Using
your core, roll up onto left
elbow and then to left hand,
lifting hips to the sky with full
Lateral Band Walk: Place
small resistance band around
your ankles. Stand in an
athletic stance and laterally
step hip-width apart,
maintaining tension with the
band. Take 20 steps in each
direction; reverse and repeat.
Renegade Row With
Rotation (10x per side): Start
in a plank with dumbbells in
your hands underneath your
shoulders and your feet
hip-width apart. Row one bell
and then turn your torso,
extend your arm, and heave
the weight overhead.
Simultaneously, pivot both
feet so you’re on the inside
and outside of your sneakers.
Use your core to control the
same movement descending
back down to your plank.
Alternate side to side.
Isolated Rear-delt Flye With
Reverse Lunge (20x): Hold
long resistanc b d i h
arms extended in f
chest, palms up. Pu
apart, keeping your a
straight. At the same time,
step right foot back in a
revers
nge. Step back to
start and lunge back with left
foot, keeping band pressed
out to side in a static hold.
Rotating Pushup (8x):
Begin in a full pushup position.
Lower chest toward floor.
Extend elbows out to 45
degrees, then push up.
Maintaining this position,
lower back to a pushup and
then bring elbows in toward
b d nd push up again.
HOW TO: Alternate between
Squat
High Knees
Mountain Climber
Speed Skater
Alternating Step-back Lunge
Pushup
Single-leg Deadlift
Front Kick
8 8 | M & F H ERS | S UMMER 201 8
EDGAR ARTIGA; GETTY IMAGES
both circuits; do each full
circuit 2 times. Do each
exercise for 40 seconds,
resting 20 seconds before
continuing to the next move.
Pushup to Downward
Dog (10x)
1 time before getting into
the sprinting section. Finish
with the bonus ab moves if
time allows.
Sprint: Sprint 400 meters
or whatever distance you
can cover in 2 to 3 minutes.
Jump Lunge (40x)
Pushup (20x)
Elbow Plank (1 min.)
Sprint: Sprint 200 meters
or whatever distance you
can cover in 1 minute.
Jump Lunge (20x)
Pushup (10x)
Elbow Plank (1 min.)
You should feel both exercises
in your back and hamstrings.
Walkout (10x): Lean forward
to touch your toes, then walk
your hands out to a plank;
walk hands back to feet.
Hip Hinge (10x): Place hands
behind head. Pull elbows back
and hinge forward from hips
until chest is parallel to floor.
Keep back straight and knees
slightly bent.
2 rounds:
Sprint: Sprint 100 meters
or whatever distance you
can cover in 20 seconds.
Burpee (15x)
Jump Squat (15x)
Sprint (100 meters)
Burpee (10x)
Jump Squat (10x)
Sprint (100 meters)
Burpee (5x)
Jump Squat (5x)
Sprint (100 meters)
M A R C O G O V E L / O F F S E T; J AY S U L L I VA N
HOW TO: Do the full warmup
2 rounds:
High Knees (20x)
Air Squat (20x)
Lunge (10x per leg)
2 rounds:
Butt Kick in Place (20x)
Lateral Lunge (10x per leg)
Hollow Body Hold (1 min.)
Situp (50x)
Hollow Body Hold (30 sec.)
Situp (25x)
Mountain Climber (1 min.
max effort)
Full Plank (1 min.)
HOW TO: Do each move for
40 seconds, resting 20
seconds between each
exercise. Complete 5 rounds
supersetting the moves.
You’ll need a step or a bench.
Incline Pushup to T:
Begin in a full pushup
position with your hands on a
step and your legs extended
behind you. Do 1 pushup, then
raise left hand while rotating
body to left side. Repeat
pushup, then raise right hand
while rotating body to right.
Continue, alternating sides
for time.
HOW TO: Do each of the
moves below for 1 minute
each, resting as little as
possible between each
move. If time allows, repeat
the circuit.
Inchworm
Mountain Climber
Burpee
Pushup
Side Plank (right side)
Bear Crawl
Side Plank (left side)
Bridge
Crunch
Stepup Balance:
Stand tall with right foot on
a bench and arms at sides or
clasped in front. Step up onto
bench, pushing through right
foot, while lifting right knee
forward to hip height. Step
down with left foot and repeat
on opposite side. Continue,
alternating sides for time.
M U SC L E A N D F I T N E SS .CO M / H E R S | 89
THIS PROTEIN
IS SO CLEAN
Purely Inspired
Organic Protein
is premium fuel
for your body.
Just ask Danica
Patrick.
BY GINA VALENTINE
WE ALL KNOW a tasty
protein shake is the perfect
way to follow up a workout.
Problem is, there are a lot of
less-than-perfect protein
supps out there, and just like
cruddy gasoline can muck up
your car’s engine, gunky
protein can hold you back
from your goals.
Who understands this
comparison better than
professional race car driver
Danica Patrick, who not only
has the chops to bump and
run with the boys all day but
also possesses a cover model
physique? It stands to reason
that this superfit sports star
would choose one seriously
clean protein, and she does:
Purely Inspired Organic
Protein Plant-Based Nutrition.
Boasting 20 grams of plantbased protein and 7 grams
of fiber along with just 130
calories and 2 grams of fat
per serving, these shakes are
a delicious dose of premium
fitness fuel.
THE SEAL DEAL
That USDA Organic seal isn’t
just for show. It signifies that
the contents are 95% or more
certified organic—free of
9 0 | M & F H ER S | S UMMER 201 8
unapproved, synthetic
additives like pesticides,
chemical fertilizers, and dyes,
and not processed using
industrial solvents, irradiation,
or genetic engineering,
according to the USDA.
Meanwhile, the remaining
5% may only be ingredients
from an approved list. This
particular formulation is also
blissfully free of gluten and
artificial flavors, colors, and
sweeteners. In other words, it’s
just about the cleanest protein
money can buy.
PURE POWER
MIX IT UP
Purely Inspired Organic
Protein comes in two
appetizing varieties: Decadent
Chocolate and French Vanilla.
The makers recommend
mixing a serving with 9 to 10
ounces of water or a nondairy
drink, like almond, rice, or
coconut beverage. Then just
shake it up and savor the
flavor. It’s also ideal for
blending into your favorite
smoothie. Need inspiration?
Purely Inspired features some
mouthwatering recipes on its
This powder makes for tasty shakes that
deliver plenty of clean, organic protein without
junky additives. For more information, visit
purelyinspired.com.
website—including a proteinpacked chocolate peanut
butter smoothie, a strawberry
orange protein smoothie, and
a morning matcha protein
smoothie.
So if you’re looking for
clean, high-octane protein,
look no further than this
powder. As Patrick proves,
it’s just what you want to
hit the accelerator on your
daily race to a phenomenal
physique. Ladies, start your
fitness engines, and we’ll see
you at the finish line.
S P O N S O R E D B Y P U R E LY I N S P I R E D
PATRICK APPROVED
BODY-BARING
ESSENTIALS
How a newly supplement-ized
set of molecules—essential
amino acids—promises to power
up your progress.
BY GINA VALENTINE
92 | M & F H ER S | S UMMER 201 8
EARLY ON in the workout
game, you learn that protein
powder is critical to getting
the lean, muscular look you
crave. You hit the next level
with branched-chain amino
acids (BCAAs): leucine,
isoleucine, and valine. But
new research has uncovered
that these so-called building
blocks of protein don’t really
work on their own—and that
to get what your body really
requires, in just the right
amounts, you need
something else: essential
amino acids (EAAs). So drop
the dumbbells for a moment,
here’s the scoop.
Anytime you lift weights,
you’re breaking down
muscle tissue by making
micro tears in muscle fibers.
Then comes the crucial
recovery and growth phase,
and that’s where EAAs really
shine. “Essential amino acids
are necessary for laying
down new tissue in muscle,”
notes Marie Spano, R.D.,
O F F S E T; S H U T T E R S T O C K
C.S.C.S, co-editor of the
National Strength and
Conditioning Association’s
Guide to Sport and Exercise
Nutrition.
The trick, though, is
taking them all at once
and in the correct amounts.
That’s where Robert R.
Wolfe, Ph.D., chair of the
nutritional longevity
department at the University
of Arkansas, comes in.
“The number and quality of
muscle fibers are key to
muscle health,” Wolfe
observes. “And
consumption of EAAs is
the most efective way
to positively influence
muscle fiber number
and quality.”
He should know.
He’s been grappling
with creating the perfect
amino acid profile to
build muscle for most
of his life. And after 17
years of research, $20
million in grants, and
20-plus human clinical
trials, Wolfe has patented
an essential amino acid
formula that delivers all
nine EAAs (the BCAAs
leucine, isoleucine, and
valine, plus six others:
methionine, phenylalanine, tryptophan,
threonine, lysine, and
histidine). This formula
provides up to three
times more anabolic
response and a net gain
of muscle protein
compared with the same
amount of whey protein.
Some of his studies
on people confined to
bed rest for 30 days even
showed that properly
formulated EAAs actually
reversed muscle loss and
boosted strength by 28%.
That’s huge—proof they
can go right to where
they’re needed, with just
the right ingredients for
maximal muscle
response.
Essentially, the
EAA code has been
cracked. And taking a
simple supplement with
patented EAA technology
can start making you
fitter, stronger, and
healthier today. OK, you
can pick the dumbbells
back up now. Just make
sure to grab an EAA
supplement when your
workout is done.
Let’s Get REAAL
This light, clean EAA
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ONE OF THE BIG BUMMERS in the fitness life is
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that downer and accelerate toward your gym goals
with REAAL, an EAA (essential amino acid) supplement boasting Dr. Wolfe’s patented ratio of the nine
essential amino acids discovered to be most efective
at facilitating muscle growth and restoration.
Why get REAAL? It’s simple. Science indicates that
EAAs are the future—a body-friendly shortcut to much
more eicient recovery. After years of research and
20-plus clinical trials, they’ve proven to be three times
more efective than whey protein and 32 times more
efective than BCAAs.
And at just 20 calories per serving, REAAL is
leading the way, optimizing muscle growth,
restoration, and maintenance while improving the
health of tissues and organs, mental acuity, metabolic
function, and every physiological process in the body.
It’s not just a lean, mean formulation, either. It’s also
gluten- and lactose-free and available in four equally
potent varieties: Brazilian Berry, Fuji Grape, Dragon
Fruit, and Vegan Capsules.
So if you’re ready to say goodbye to post-workout
bloat and hello to life-changing progress, it’s safe to say
the answer is clear. REAAL clear. (reaalmuscle.com)
M U SC L E A N D F I T N E SS .CO M / H E R S | 93
WANNA
BE A
FITNESS
MODEL?
Enter to win $20,000
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Hers feature!
THE MS. HEALTH & FITNESS
competition is a search for the next
Muscle & Fitness Hers fitness model,
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Last year, Anna Neal won the
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It was a life-changing experience
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Now it’s your turn! Do you want
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Visit
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Muscle & Fitness Hers (ISSN 1550-2880) Vol. 19, No. 2, is published quarterly (Spring, Summer, Fall, Winter) by Weider Publications LLC, a division of American Media Inc. 4
New York Plaza, 4th FL, New York, NY 10004. Periodical rates of postage paid at New York, NY, and at additional mailing oices. Copyright © Weider Publications LLC 2018. All
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9 4 | M & F H ER S | S UMMER 201 8
STEVEN LE
Anna Neal
(pictured) took
home $20,000 in
cold hard cash last
year. Would you
like to be next?
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