STR ONG

FIT.
FITNESS MAGAZINE

HIIT THE
TREADMILL
BUST CARDIO

STRONG. BOREDOM!

HEALTHY.
Crush Every
Goal in 2019
12
WAYS
to live your
THE best life
BEST
SUPPS
FOR YOU ULTRA-FIT
TRAINER

Kelsey
Do You
Need
A Tech
Detox?

JAN/FEB 2019 $6.99

Wells
PUTS US THROUGH
HER WORKOUT
STRONGFITNESSMAG.COM
DISPLAYUNTIL
DISPLAY UNTIL MAR.
OCT 312017
2019
 CONTENTS
JANUARY/FEBRUARY

COVER STORIES

30
KELSEY WELLS
The SWEAT trainer and rising
Instagram star opens up about
her unexpected fitness journey.

PLUS: Get her signature

training method on page 32!

52
TECH DETOX
Sick of digital distractions?
Here's how to be more productive
at work and in the gym.

58
THE FIVE
BEST SUPPS
Get a health boost and fill
those nutrition gaps with
five expert-recommended
supplements for women.

68
TREADMILL HIIT
Bust out of cardio boredom with
three HIIT workouts that will have
you breaking a serious sweat.

64
12 WAYS TO
ROCK 2019
PHOTO PAUL BUCETA

Resolutions are so cliché. Ditch

the pressure and just live your
best life, starting today.

2 STRONGFITNESSMAG.COM January/February 2019


pg 38
TRAINING
26 The Quickie
Crank up your metabolism
in just 23 minutes with a
head-to-toe routine.
24 Lipstick & Leggings
Is it #flashbackfriday?
Our round-up of the hottest
fitness fashions for 2019.
46 Grow Your Glutes
Get after those booty gains
with this workout and the help
of an old-school tool.
80 We Tried It
Our fit staffer takes the new
Peloton indoor bike for a spin.
pg 68
NUTRITION
28 Eat Something New
Delve into the newest vegan
food trend (warning: you may
never eat meat again).
38 The Protein Scoop
Have you read up on protein
lately? What science says
about your favorite macro.
Techy
gadgets to
keep you
motivated.
We review
this at-home
spin studio.
IN EVERY ISSUE
6 Advisory Board
Our panel of esteemed
experts share some
helpful advice.
8 Contributors
Meet a few of the faces
behind this issue’s
stories and images.
10 Getting Social
A snapshot of you, our
readers, living your
strongest lives.
12 Editor’s Note
Editor-in-Chief Kirstyn
Brown shares what’s
on her mind.
13 On Our Radar
Upcoming events to
get your motivation
revving.
17 The Circuit
Useful news, tips, and
facts from the health
and fitness world.
MOTIVATION
23 Gear Guide
The latest in fit technology
to help you stay on track.
72 Get Inspired
One woman’s story of surviving
a severe eating disorder.
74 Women to Watch
Three real women we couldn’t
help but notice.
76 STRONGCAMP ON THE COVER
Captured COVER ATHLETE KELSEY WELLS
Highlights from our fall 2018 PHOTOGRAPHY PAUL BUCETA
camps and our inaugural HAIR & MAKEUP MONICA KALRA
Fitness Summit! WARDROBE KORAL
STRONGFITNESSMAG.COM 3
GET STRONGER

@strongfitnessmag.com

Crazy about

Kelsey!
Go online for the full
interview and behind-the-
scenes video from her
cover shoot!

MORE
Stories Online...

ABS, ABS, ABS

Build the strong set of abs
you’ve always wanted with a
killer core workout you can
do anywhere.

RESOLUTION
SOLUTION
Get closer to your goals
in five seconds. Learn
the latest technique for
overriding lazy mode.

HAPPY LIFTING
Can time in the weight
room reduce anxiety and
depression? Find out what
the latest science says.

YOU’RE GETTING
SLEEPY…
BONUS Curious about
WORKOUT! hypnotherapy? We did
Score a buffer the research on this
increasingly popular
upper body in
therapeutic technique.
eight weeks.

4 STRONGFITNESSMAG.COM January/February 2019

 T B O N .
E C ’ E S
U C O M M
’ E S T FO
C

CLIF ® NUT BUTTER FILLED ENERGY BAR

CENTRE AU BEURRE DE NOIX BARRE ÉNERGÉTIQUE

ORGANIC NON-GMO MADE IN CANADA

BIOLOGIQUE SANS OGM FABRIQUÉ AU CANADA

© 2018 CLIF BAR & COMPANY. TRADEMARKS AND REGISTERED TRADEMARKS ARE OWNED BY CLIF BAR & COMPANY, OR USED WITH PERMISSION.
LES MARQUES DE COMMERCE ET LES MARQUES DÉPOSÉES APPARTIENNENT À CLIF BAR & COMPANY OU SONT UTILISÉES AVEC PERMISSION. CNBCAN18.1832
EXPERT ADVICE
Advisory
Board
Sniffles during
a sweat sesh are FITNESS
totally normal.
Gina Tacconi-Moore,
BLA, LMT, CFL1
Founder and owner of CrossFit
Lowell and The Treatment Room,
Lowell MA; licensed massage
therapist and full body certiied in
Active Release Techniques
Cathy Savage
Competition prep coach; owner
of Cathy Savage Fitness, online
nutrition and training program;
founder of Camp Savage
Amanda Kotel, B.Sc Exercise
Science, FMS, RTS 1,2,3
Online Fitness and Nutrition
Lifestyle Coach
Christmas Abbott,
CF-L1, USAW-L1, ACE CPT
Raleigh-based owner & head
coach of CrossFit Invoke;
CFHQ Seminar Staf;
professional athlete; speaker;
author of the national best
seller The Badass Body Diet.
ARIC SUDICKY
MD, HEALTH, FITNESS & NUTRITION EXPERT Mike T. Nelson,
PhD, MSME, CSCS
Adjunct professor and member
of the American College of
You Asked: “Why does my nose run when Sports Medicine; PhD Exercise
Physiology and MS Mechanical
I’m working out, even when I’m not sick?” Engineering (Biomechanics)
What you are describing is rhinitis, which is a medical term Ashley Conrad
used for a common bundle of symptoms such as runny World-renowned itness,
nose, sneezing, and nasal congestion. Although it’s normally nutrition and lifestyle expert;
celebrity trainer; founder & CEO
associated with specific triggers, such as pets or other of Clutch Bodyshop
environmental allergies, there is also a phenomenon called training club, Los Angeles, CA
“exercise-induced rhinitis” that can present with similar Camille Brown,
symptoms during physical activity. (We aren’t 100 percent sure CPT, CrossFit 1, USAW
of the cause, outside of cold weather and allergies.) Former NCAA Division 1 Athlete;
Strength and Conditioning Coach
Your best irst step would be to see your family physician to & Personal Trainer; Olympic
ensure this is the right diagnosis, and if so, to review any potential Weightlifting National Athlete;
triggers outside of exercise that can be avoided. Lifestyle Founder of the Cahira organization
management options include avoiding known triggers or trying
to exercise in a warmer environment during colder months (as MIND & BODY
cold weather can cause rhinitis symptoms). Lastly, there are Linda Malone, BSc, E-RYT 500
medications such as nasal sprays that are an option, however, it is Founder and director, Iam Yoga
best to discuss with your healthcare provider prior to starting. Inc., Toronto; founder of The Blu
Matter Project
ARIC’S ADVICE: Lori Harder
Transformational speaker/
Keep exercising! As a physician, it’s the best “drug” coach, author, itness expert,
and cover model; Podcast host
I can prescribe for overall health and healthy aging. of Earn Your Happy; Creator of
The Bliss Project
6 STRONGFITNESSMAG.COM
HEALTH
Aric Sudicky, MD
Health, itness and nutrition
expert; published writer and
itness model; University of
Calgary, Faculty of Medicine
Joelene Huber,
MSc(A), PhD, MD
Pediatrician; staf physician,
St. Michael’s Hospital Toronto;
assistant professor, Faculty
of Medicine at the University
of Toronto; founder of
uberhealthykids.com
Michael Hart, BSc, MD, CCFP
Family physician; cannabinoid
medicine; nutritionist; head
physician at Kilworth Medical
Clinic, London, ON
NUTRITION
Emmie Satrazemis, RD, CSSD
Sports Dietitian, Nutrition
Director at Trifecta
Jenn Pike, RHN
Holistic nutritionist; bestselling
author of The Simplicity
Project: A Simple,
No-Nonsense Approach To
Losing Weight & Changing Your
Body Forever!
Marc Bubbs, ND, CISSN, CSCS
Toronto-based doctor of
naturopathic medicine; sport
nutrition lead for Canada
Basketball; strength coach;
speaker; author of The Paleo
Project.
SPORTS MEDICINE
Jen Esquer, PT, DPT
Doctor of physical therapy,
Los Angeles, CA PHOTO ISTOCKPHOTO.COM/JACOBLUND
James Ho, DC, BHSc
Chiropractor, Athlete’s Care
Sports Medicine Centres,
Toronto; active release
techniques provider;
consultant to recreational
and professional athletes
SUPPLEMENTS
Kamal Patel, MPH, MBA, PhD
Director at Examine.com, a
leading online resource for
nutrition and supplement
study analysis. 
January/February 2019
CONTRIBUTORS

Arizona-based personal
trainer and fitness model
Ashley holds a Bachelor of
Science degree in Food and
Nutritional Sciences with a
concentration in Dietetics
from Colorado State
University. A competitive
Pro Figure athlete with
ASHLEY WIENS, the IFBB, Ashley has been
CPT, NUTRITION EXPERT, MODEL working for four years in
“GROW YOUR GLUTES,” the fitness industry as
pg 46 a lifestyle and contest
prep coach. She has been
published in Muscle and We’re talking
Fitness Magazine and protein! Score this
Andivero Magazine. recipe and more
on page 38.

After graduating
with a degree in
Communications/
Journalism from California
State University, Fullerton,
LaRue worked for the
Los Angeles Newspaper
Group where she was a
features reporter, covering
LARUE V. GILLESPIE, everything from health,
FREELANCE WRITER fitness, and nutrition, to
beauty and entertainment.
“12 WAYS TO ROCK 2019,”
From there, she journeyed
pg 64
into magazines, first
becoming the Editor-
RACHEL MASER, BLOGGER
in-Chief of OC FLAIR CLEANFOODCRUSH.COM
Magazine, then spent
12 years as the Editor-
in-Chief and Creative
Director of Max Sports
& Fitness Magazine. “The Protein Scoop,” pg 38
For this mom of four young children, itness and healthy eating
Nanci is a registered
have always been a way of life. “I love yoga and I lift weights three
sports dietitian, personal times a week. Some days I even love to run,” she says. “Fitness is
trainer, and strength and
conditioning specialist
a huge part of who I am, because it makes me feel strong.”
(NSCA) who recently In 2013, Rachel started posting pictures of clean meal ideas
completed her PhD in
nutrition, genetics, and
to her Instagram account for her close friends. Today, her
athletic performance at business account @cleanfoodcrush has over 500k followers
SHRIMP RECIPE PHOTO PRACHEL MASER

the University of Toronto.

She is a global consultant
who love her daily posts featuring her latest clean recipes.
NANCI GUEST,
PHD, MSC, RD to professional and “I plan to spend my life advocating real food, because
amateur athletes, served
“THE PROTEIN SCOOP,” as head dietitian at the
I know proper nutrition changes lives. I want women to
pg 38 Vancouver 2010 Olympics feel their best, mentally and physically.”
and 2015 Pan Am Games,
and prepared athletes
For this issue, we snagged a few of Rachel’s creative, high-
for the last four Olympic protein recipes (like loaded chicken tender nachos!) for our
Games. She is a CLIF Bar
nutrition ambassador and
special feature on protein. hese four recipes are quick and
sports nutrition advisor. easy, and adaptable to Paleo and low-carb diets.

8 STRONGFITNESSMAG.COM January/February 2019

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GETTING SOCIAL Tag us, tweet us, follow us @STRONGFitnessMag

THE
INBOX

Anna Marie, via

instagram
Wow! 10/10 would
recommend this article! I
was pleasantly surprised
to find this article all
about how "cheat days"
set us up for failure
and we should have
unconditional permission
to eat all foods, even with
the holidays approaching. PINTEREST FAVE
I think it is so important

30,000
that we remind ourselves
that one delicious treat
(or more than one) is
not the end of the world,
and we can still reach our
fitness goals!
VIEWS ON PINTEREST THIS MONTH! TRY THIS WORKOUT NOW!

We Asked You...
PINTEREST.COM/STRONGFITMAG
+
Which area of 37%
nutrition would PLANT-BASED
you most like to 31% FOODS
improve on? HIGH-PROTEIN
MEALS
@emoore_fit 20%
"Gotta eat
more veggies!"
2% FERMENTED
ORGANIC & FOODS
NON-GMO
@livingbeautyamelia

Cover "Hydration! I get so

busy with family, I need
to drink more water."
10%
Girl HYDRATION
Love! @spoke_heidi
"Fermented foods..
I gag trying to eat
most of them."
@racheldavisfit

10 STRONGFITNESSMAG.COM January/February 2019

# mystrongmoment
Thank you for inspiring us with your fiercest moments in
health and fitness. You are proof that our readers are STRONG.
Keep posting your pics with the hashtag #mystrongmoment.

@triandrungirl

@lift.with.laura

@ktvz_fit

OUR
FAVORITE
MOMENT
Katie Veazie
31, HANOVER, MA
@dacia42cfbang
For personal trainer Katie, life took a
180° turn when she decided to walk
@princess_p_freya_doll
@wewannabefit away from her corporate life and
pursue a career in fitness. Today, the
former bodybuilder turned CrossFit
athlete and coach is educating and
empowering women through fitness.
“This picture was taken during my
last week at my corporate job at a
photoshoot,” she says. “For me, it
symbolized the strength it took to
@KTVZ_FIT PHOTO GRAPH TRAVIS BARNARD

finally leave the security of a steady

paycheck and open my own business.
I knew there would be many walls and
obstacles to overcome, but I owed
it to [my clients] to help them shift
their mindsets and help them become
healthy in both mind and body.”
@lindsayadornetto.fitness

STRONGFITNESSMAG.COM 11
EDITOR’S NOTE

Get Focused
I love this time of year. Not just because of discount
chocolate and post-holiday sales (although you better believe
I’ll be hitting up those marked-down sports bras). Call me
boring, but I revel in the new year because it brings a sense of
normalcy. The din of Christmas chaos is long gone, along with
the jam-packed calendar of festivities and social functions
that throw a wrench in the spokes of my beloved routine. I
can finally just collapse on the couch with a sigh, enjoy some
solitude, and focus on the year ahead.
But this slower time of year can bring its own special kind of
crazy: the familiar, often overwhelming pressure to stick to the
resolutions you set in December and knock the next 365 days
out of the park. If you’re nodding along right now, relax. We’ve
got you covered with this jam-packed January issue, starting
with our over-the-top inspiring cover athlete, Kelsey Wells.
Kelsey’s female-focused, girl-power brand of fitness is
almost as motivating as her popping quads and shoulders, and
her total-body workout is just the reboot your tired training
routine needs (“She’s Got the Power,” page 32). An all-
encompassing routine in 60 minutes or less? Yes, please!
If you’re looking for more of a total-life overhaul, check
out our guide to living your best life (“12 Ways to Rock 2019,”
page 64), which includes expert advice for eliminating
emotional vampires and living in the moment. Because who
doesn’t need to do a little spiritual spring cleaning?
But if regaining focus is proving to be easier said than
done, you may need a digital detox, not a spiritual one.
This issue, we delve into the crisis currently plaguing our
productivity in a special feature on tech distractions and how
to override them (“Out of Focus,” page 52).
As you set out to hit new goals this year, remember that
you don’t have to go it alone. Whether you hit a roadblock or a
milestone, reach out to your squad! Chances are that whatever
you’re going through, someone out there can relate — be
it your BFF or your SFM family—and will be there to cheer
you on the rest of the way. As for me, I’m getting up off the
couch and once again embracing the familiar comfort of my
routine—but maybe with a few upgrades. Happy New Year!

The SFM team having some fun on set

with our cover athlete Kelsey Wells.
STAY STRONG,
KIRSTYN BROWN
EDITOR-IN-CHIEF

Tell me your thoughts! Drop me a line at kbrown@strongfitnessmag.com.

12 STRONGFITNESSMAG.COM January/February 2019

 ON OUR RADAR

New Year, New Events

Put one of these destinations on your to-do list this winter. PRESIDENT
Kim Gunther

EDITOR-IN-CHIEF
Kirstyn Brown
JAN 17-20 CREATIVE DIRECTOR (MAT LEAVE)
What’s the WOD? Erin Lutz
Get totally fired up in three days ART DIRECTOR
of CrossFit competitions at Andreia Pereira
Wodapalooza in Miami, FL, plus
seminars, individual competitions, SENIOR DESIGNER
and WZA Strong, a test of hybrid Jacqueline Hornyak
skills ranging from heavy carries to DESIGNER
gymnastics movements. Natasha Brar

ASSISTANT EDITOR/COPY EDITOR

Chelsea Clarke
FEB 1-3 CHIEF PHOTOGRAPHER
Now and Zen Paul Buceta
Three days of yoga, plant-based eats,
lifestyle markets, and inspirational DIRECTOR OF CONSUMER MARKETING
Kevin Greene
speakers make up the Urban Yoga
Festival in West Palm Beach, where
MAR 1-3 kgreene@strongfitnessmag.com

you can breathe in the fresh air

The Classic DIRECTOR OF SPECIAL EVENTS
The sports festival you know and love is getting Chelsea Clarke
during outdoor classes.
even bigger in 2019. Head to the Arnold Sports cclarke@strongfitnessmag.com
Festival Expo in Columbus, OH for this long
weekend of celebrating fitness with a record WEB NINJA
Patrick Binetti
80 sports and events, and of course, the Arnold
Classic bodybuilding championships.
Customer Service LEGAL COUNSEL
help@strongfitnessmag.com Scot Patriquin
USA 323-206-5026 WeirFoulds LLP
Canada 647-797-3886
RUN RIDGE RUN PHOTO TRAILSERIES.CA

Contributors
FEB 23 Romana Biscarini, Paul Buceta, Rachel Debling,
ROCK 'N ROLL MARATHON PHOTO RUNROCKNROLL.COM

Sleigh the Day Bianca DiPietro, Megan Ellery, Krista Ferrara,

Jaime Filer, LaRue Gillespie, Monica Kalra, Mikaila
Choose from a 13k or 25k race through Kukurudza, Rachel Maser, James Patrick, Sarah
challenging climbs and descents at Phillips, Katelyn Swallow, Ally Tripkovic, Marta
Run Ridge Run in Port Moody, BC. Ustyanich, Ashley Wiens.
These trails are local favorites which Special Thanks
feature gorgeous lake-views. Brittany Burnham, Liz Cort, Fitposium, Imprint,
WODAPALOOZA PHOTO WODAPALOOZA.COM URBAN YOGA FESTIVAL PHOTO URBANYOGAFEST.COM

House of Beauty by Lo, Tara Donchek, Dacia Lucas.

Distribution Printing
Disticor Magazine TC Imprimeries
Distribution Services Transcontinental
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Office 905-619-6565 1603 Boul. Montarville

Boucherville, Québec
J4B 5Y2
Printed in Canada

With the participation of

the Government of Canada.
MAR 9 Always consult your physician before beginning any exercise program.
History in the Making This general information is not intended to diagnose any medical condition
or to replace your healthcare professional. Consult with your healthcare
Race past historical monuments in the professional to design an appropriate exercise prescription. If you
Rock ‘n’ Roll Marathon in Washington, DC experience any pain or difficulty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness,
—the only marathon held in the district! unsteadiness, light-headedness or dizziness, chest pain or pressure,
nausea, or shortness of breath, contact your physician. Mild soreness
after exercise may be experienced after beginning a new exercise.

STRONGFITNESSMAG.COM 13
PURE ADRENALINE
PHOTO BY ELLERY PHOTOS

MODEL MIA EDGAR

14 STRONGFITNESSMAG.COM January/ February 2019

 “Challenge
yourself, jump
of the deep
end, and learn
to swim.”
- CARSON KRESSLEY

STRONGFITNESSMAG.COM 15
STRONGFITNESSMAG.COM 1
 NEWS | TIPS | FACTS

the CIRCUIT

Lack of sleep isn't

just making you
exhausted—it can also
cause dehydration.

Tired? Drink Water.

We don’t need to tell you that sleep deprivation makes you less attentive and impairs judgment.
It also has negative health implications, such as increased risks of diabetes and high blood pressure.
But what you may not know is that regularly skimping on zzz’s can make you more likely to be
dehydrated—as in 59 percent more likely—which also plays a role in fatigue and brain fog.
PHOTO PAUL BUCETA

According to research published in Sleep, the antidiuretic hormone vasopressin, which is

responsible for controlling the body’s water balance, is generated more quickly and later on in the sleep
cycle, so if you’re getting less than six hours of sleep each night, you could be missing the sweet spot
when vasopressin is released, resulting in hydration disruption. The study suggests if you’re struggling
to get enough sleep, the answer isn’t more coffee; increasing your water intake the next day could
combat the associated dehydration. Bonus benefit? You’ll feel a little less groggy.

January/ February 2019 STRONGFITNESSMAG.COM 17

the CIRCUIT Fitness
Could a good
sweat be the
best medicine?

Aerobic
Antidepressant Like, how
short?
Besides the sweet body
beneits you get from
HIIT, let’s be honest,
You know exercise gets your feel-good 45 minutes of supervised moderate- the short amount of
chemicals pumping, but in this study intensity exercise was prescribed three time spent actually
published in Depression & Anxiety, times per week for nine weeks. At the end working out is the best
authors found that aerobics can support of the trial, results showed a significant part. But how much can
your mental health on a deeper level. In antidepressant effect compared with you whittle down the
intervals and still be sure
455 adults with diagnosed depression, medications or psychological treatments. they’re efective? he
Journal of Physiology has
the answer. According

10 THIS MANY MINUTES OF WALKING

IMPROVES YOUR ABILITY TO LEARN
AND REMEMBER.
SOURCE: PROCEEDINGS OF THE NATIONAL ACADEMY OF SCIENCES

Heavy Heart
to their research, 20
seconds of all-out work
followed by short rest
periods stimulated the
greatest increase in
adrenaline and lactate,
which contributed to
the growth of health and
itness promoting cells.

Lifting weights for less than an hour a week could reduce your risk of heart
LEAD PHOTO SHUTTERSTOCK.COM/ VGAJIC

attack or stroke by up to 70 percent, according to Medicine and Science

in Sports and Exercise. Spending more than an hour hitting the weights?
Researchers say there’s no added benefit when it comes to your ticker.

18 STRONGFITNESSMAG.COM January/ February 2019

 the CIRCUIT Fuel
Your morning
brew might take
your workouts to
the next level.
Cafeine =
Better Workout?
If you’re looking for a way to
withstand your heaviest
workouts, look no further than
your morning brew. Published in
PHOTOS PAUL BUCETA
Psychopharmacology, participants
consumed the equivalent cafeine
levels of two cups of cofee, and
30
Thirty grams of
protein about
30 minutes
before bed
can boost your
muscle quality,
metabolism, and
overall health. One
study suggests a
helping of cottage
cheese could
be the perfect
bedtime snack.
SOURCE: FLORIDA STATE UNIVERSITY
Go Nuts
Next time you need a snack,
reach for a serving of nuts.
Research from the American
Heart Association found
that those who replaced
a lower nutritional value
snack with a daily serving of
any type of nuts experienced
less weight gain, and
participants who snacked
on Brazil nuts reported
feeling fuller and maintained
glucose and insulin levels.
after seven days, reported a higher
tolerance to pain. Scientists
suggest that nutrition plays an
active role in decreasing pain
sensitivity. Not big on cofee?
Adding more fruits and veggies to
your diet can have a similar efect.
STRONGFITNESSMAG.COM 19
the CIRCUIT Health
Bright Idea
Blue light emitted from digital
devices has been blamed for
everything from eye strain to
insomnia, but it’s also been
credited for boosting attention,
reaction time, and mood during
daytime hours. In a study
published in the European
Journal of Preventive Cardiology,
researchers wanted to know
if blue light could also have
an efect on hypertension.
Participants received 30
minutes of blue light therapy, and
another 30 minutes of “control
THE GERMIEST
SPOTS IN YOUR
WORKPLACE
light.” Study authors found The latest research on
where to sanitize first.
that after the blue light, systolic
1. Elevator buttons and
blood pressure was signiicantly escalator railings
lowered—so signiicantly, in 2. Door handles
fact, that they compared it to the 3. Your keyboard
results of typical blood-pressure 4. Communal phones
lowering medications. While 5. Breakroom coffee cups
researchers note that these
indings will never replace healthy
diet and exercise, in certain
populations who have a harder
Plastic
time controlling blood pressure, Crisis?
In a recent study
this could be a game changer. conducted by
Environment Agency
Austria, researchers

PHOTOGRAPHY ISTOCKPHOTO.COM/CASPHOTOGRAPHY ISTOCKPHOTO.COM/THAMKC

found that out of
eight participants,
each and every one of
them had microplastic
particles in their stool
samples. Microplastics

ILLUSTRATION SHUTTERSTOCK.COM/BLACK CREATOR

At-home blue lights can be
purchased on Amazon.com
are defined as plastic
fragments smaller
than five millimeters,
and are often found
in exfoliants or in the
ocean. Researchers
identified two main
sources of microplastic
ingestion are likely
from fish who consume
plastics in the ocean,
and from microplastic
contamination in
bottled water.

9 PERCENT
RESEARCH SUGGETS YOUR BREAST CANCER
RISK IS INCREASED BY THIS MUCH IF YOU
REGULARLY CONSUME PROCESSED MEATS.
SOURCE: INTERNATIONAL JOURNAL OF CANCER

20 STRONGFITNESSMAG.COM
 the CIRCUIT Supplements
Vitamin D
Pros & Cons
In a study published in
the European Journal of
Preventative Cardiology,
researchers found that when
participants had higher blood
levels of vitamin D, they also
experienced improved exercise
capacity. That being said, too
much vitamin D can lead to
excess calcium in the blood,
which can cause nausea,
Glutamine has vomiting, and weakness. Talk to
its benefits, but your doc first before increasing
bulking you up may the sunshine vitamin.
not be one of them.

2000
MILLIGRAMS
This amount of
True or False: Omega-3 signifi-

Glutamine builds muscle. cantly decreased

anxiety symptoms
One of the most abundant amino acids in your body, glutamine is in those with clini-
administered in situations of massive body breakdown (such as burn victims
WOMAN WITH SHAKER PHOTO SHUTTERSTOCK.COM/VALERIYA MASLOVA CHOCOLATE PHOTO SHUTTERSTOCK.COM/ANDREI KUZMIK

cally diagnosed
or those in extreme physical stress) to help repair tissue. But can those
benefits translate to a buffer bod? Examine.com says no. While glutamine can
anxiety disorder.
SOURCE: JAMA NETWORK OPEN
be beneficial to your strength-training recovery efforts, maintaining a healthy
digestive tract, and even improving your immunity, if you’re hoping to bulk up,
they suggest sticking to creatine and ensuring you meet your protein levels.

Pass the Polyphenols

Oxidative stress, an imbalance
between the production of free
radicals and the body’s ability to
detoxify against them, has been shown
to contribute to signs of aging and a
low life expectancy. But researchers
at the University of Erlangen-
Nuremburg found that when zinc
is combined with foods containing
plant-substance polyphenols,
the concoction protects against
oxidative stress. Why is this exciting
for you? Polyphenols are found in
cofee, tea, wine, and chocolate!

STRONGFITNESSMAG.COM 21
the CIRCUIT Mind&Body

Hug Bad day?

Embrace some
mood-boosting
hormones.

It Out
A study published in PLoS ONE
determined that a simple hug
can offset negative emotions
and give your mood a boost,

HUGGING PHOTO SHUTTERSTOCK.COM/JACOB LUND EMOJI ILLO SHUTTERSTOCK.COM/COUGARSAN

especially if you’ve had a rough
day. Researchers reason that aside
from making someone feel cared
about and supported, physical
touch also promotes a reduction
in stress-related brain and heart
activity, and releases the mood-
enhancing hormone oxytocin.

2-Second
Study
Participants with high levels
of the stress hormone cortisol
scored lower on cognitive tests
(including memory and thinking
skills), and women showed a
reduced brain volume.

Sad Emoji
Source: Neurology

$ 17
BILLION
THE ESTIMATED AMOUNT
In the irst study of its kind,
experimental data has found a link
between your favorite social media
platforms and increased depression
and loneliness. Published in the
Journal of Social and Clinical
Psychology, subjects were split
into two groups: the irst group
maintained their regular everyday
While the indings weren’t drastic
enough to warrant social media
be given the boot altogether, there
was a deinite link between less
time spent on social and increased
happiness, especially in subjects who
deined themselves as depressed at
the beginning of the study. hough
no optimal amount of time for social
AMERICANS SPEND ON YOGA scrolling times, while the other group media was set, researchers say less
CLASSES, APPAREL, AND was only allowed 10 minutes per time falling down the clickbait hole
EQUIPMENT IN A YEAR. day per three platforms (Facebook, and more time spent with actual
SOURCE: YOGA JOURNAL Instagram, and Snapchat). people should be your goal.

22 STRONGFITNESSMAG.COM January/February 2019

GEAR GUIDE
Tech Aids
Keep your 2019 goals on track
with the latest fit technology.
WRITTEN BY MIKAILA KUKURUDZA
1. High Tech Hydration
The H2OPal smart water bottle
comes with automatic tracking
and personalized notifications on
your phone to help you hit your daily
water quota. $99; h2opal.com
2. Track Star
The brand new Charge 3 by Fitbit
is the ultimate in wearable health
trackers with automatic exercise
recognition, female-health
tracking, a built-in music app, and
even texting. And it’s waterproof
to boot. $200; fitbit.com
3. All Ears
The IconX wireless
headphones by Samsung
don’t just store up to 1000
songs, they also track your
speed, distance, and calories
burned while giving you
real-time voice coaching.
$150; samsung.com
4. Rope Burn
Take skipping to the next level with
a jump rope set from Crossrope.
Choose the set that fits your goals,
then connect to dozens of tutorials,
workouts, and challenges with
their custom-built training app.
Sets from $88; crossrope.com
5. Sole Mates
Track your pace and distance with
HOVR™ Phantom Connected
sneakers by Under Armour.
The Record Sensor chip stays
secure in the waterproof sole of
your shoe, connecting your stats
directly to your MapMyRun app for
more accurate tracking.
$140; underarmour.com
Looking for a high-tech
way to get fit at home?
Turn to page 80!
2
Bonus Feature!
The Fitbit Charge 3 has
interchangeable bands in
a variety of styles.
6. Good Mornings
Clinically shown to improve
your restfulness and energy 3
levels, the Somneo Sleep and
Wake-Up Light by Philips alarm
clock gradually lights up your
room over a 30-minute period
before sounding a choice of
eight natural sounds or FM radio.
$200; philips.com
7. Scale Up
Meet more than your weight 4
goal with the Index™ Smart
Scale by Garmin. From body
water percentage to skeletal
muscle mass, this scale connects
your progress directly to your
phone and helps you to stay on
track. $150; garmin.com
6
5
STRONGFITNESSMAG.COM 23
LIPSTICK & LEGGINGS STRONG Style Editor, Sarah Phillips
Logos
Logo sweatshirts, tees, and
especially bra tops are making a
triumphant return with iconic 90s
brands like Reebok bringing back
those rad vintage styles. Classics
Vector Bra $30; reebok.com

Moto
Motocross, faux
leather, and 90s
grunge is a look you’ll
see sneaking into a lot
of workout wear this
year. These biker-chic
Alo Yoga tights will
make you feel like a
badass when you’re
crushing your sweat
sesh. Moto Leggings
$114; aloyoga.com
Heavy Metals
Metallics are all the
rage in 2019, so more Cropped
is better. Shine bright An oversized bomber jacket
in a matching set with a cinched waist creates Chunky Sneakers
from Alala. Crop Top an ultra-sporty silhouette and These Puma kicks scream
$80, Frame Tight pays homage to the old school 80s with some futuristic
in Gunmetal $85; tracksuit. Mesh Hoodie Jacket flair. The chunkier the better.
alalastyle.com $100; umbropremier.com RS-0 Puma Sneaker
$65; puma.com

2019 Fitness Fashion: Neons

Wayback Electric colors that could stop

traffic, like these hot pink leggings
from Carbon 38, are on point
with the latest fashion trends,
both in and out of the gym. Takara

Playbacks
Legging $109; carbon38.com

When it comes to athleisure trends, 2019 is Lace

We’re loving all the
the year of the throwback. This year, fashion
PHOTO OF SARAH FELICIA LASALA

Madonna “Like a
Virgin” vibes with
and fitness have combined forces more than lace styles like this
ever and are bringing seriously sweet looks Alala top. Layer over
a sports bra for your
with major vintage vibes. Whether your go-to workout or under a
bomber jacket for a
gym style is street chic or ready to rock, these fierce street look.
fit threads will get you pumped to sweat. Alala Shore Tank
$95; alalastyle.com

24 STRONGFITNESSMAG.COM January/ February 2019

 THE STRONG FITNESS MAGAZINE

TRANSFORMATION
e
Cha  e n g
A 12-WEEK CHALLENGE TO HELP YOU GET STRONG IN MIND & BODY.

JOIN THE CHALLENGE

VISIT STRONGFITNESSMAG.COM/CHALLENGE
THE QUICKIE | 23-Minute Workout

NEW TRAINER!

Total-Body
YOUR EXPERT:
Krista Ferrara,
Integrated Health Coach;
Owner of FitBody by
Krista fitness studio and

HIIT
online training programs

Crank up your metabolism

and get a head-to-toe burn
in less than 30 minutes.
PHOTOGRAPHY BY PAUL BUCETA

We’ve said it time and time again, but

high-intensity interval workouts are
where it’s at. Proven to increase heart rate and
metabolism and burn calories fast, they’re the
no-fuss fitness solution for busy women. HIIT-style
workouts let you get in your strength training and
cardio in one minimal-equipment routine.

HAIR & MAKEUP MONICA KALRA

GOAL:
To maximize calorie and fat
burn in a short period of time.

MODEL KRISTA FERRARA

Why It Works: Your body will metabolize fat for
fuel during a HIIT workout. Post-workout, your
body will continue to burn calories for hours.

Equipment: A mini-band, two sets of dumbbells,

and a stopwatch.

How To: Complete each exercise for 60 seconds,

rest for 20 seconds. Try to move right into the
second round with those 20 seconds of rest.

Curtsy Lunge
Stand holding dumbbells are squatting. Raise
and cross one foot back up and return to
behind your other leg. standing, then repeat on
Bend both knees and the other leg. Continue
lower your hips as if you alternating for all reps.

26 STRONGFITNESSMAG.COM January/ February 2019

Alternating
Reverse Lunge
to Front/
Lateral Raise
Holding dumbbells (A), take a
step back with your right foot
and lower into a lunge while
simultaneously raising the left
dumbbell out to the side and
the right dumbbell straight
out in front of you (B). Return
to standing, then step back
with the left foot and lunge,
switching the arms. Continue
alternating for all reps.
V-Up
Lie face-up on the floor with
arms extended overhead.
Contract your core, then
raise your legs and arms
simultaneously, meeting in the
center. Lower back down and
repeat for all reps.
C
B
A Return to standing
A B
C
Alternating Bear Row to Push-Up
B Holding dumbbells, get feet back to plank and
into an all-fours position perform a single push-up
with knees off the floor (C). That's one rep. Hop
A
(A). Raise one dumbbell or step back to bear pose
to your side (B), and then and immediately repeat.
the other. Hop or step your Continue for all reps.
Banded
Jump Squats Snow Angel
Place a mini-band around Stand holding dumbbells
your legs. From standing, with palms facing out (A).
lower into a squat (A). Slowly raise the dumbbells
Explode upwards, extending out to the sides in an arcing
your legs (B). Land with motion overhead (B).
soft knees and immediately Reverse the motion to the
repeat for all reps. starting position and repeat
for all reps.
Use a heavy
resistance
band for an
advanced
challenge!
B
A
Squat to Curl to Press
Holding dumbbells, face outwards, then A B
lower into a squat (A). press the weights
overhead (C). Reverse
while curling the the motion to the
dumbbells up towards
your shoulders (B).
starting position and
repeat for all reps.
Triceps Push-Up
Rotate your palms to to Single-Leg
Use light to moderate
Down Dog
weights so you can Get into plank position with
complete all reps. hands close together. Perform
a single push-up (A). After
the push-up, extend your
arms and push your weight
back while raising one leg to
the ceiling (B). Lower back
down and perform a push-up,
then repeat the down dog on
the opposite leg. Continue
A B alternating for all reps.
STRONGFITNESSMAG.COM 27
EAT SOMETHING NEW
You Don’t
Know Jack
Get acquainted with jackfruit and transform
almost any meaty meal into a plant-based treat.
RECIPE BY ROMANA BISCARINI, FOUNDER OF VIBRANT MEALS
(VISIT WWW.MYVIBRANTMEALS.COM)
These days, it feels like
everyone and their mom is
talking about jackfruit—
especially as we increasingly
lean towards more plant-based
diets. From vegan cuisine
to mainstream restaurants,
this exotic fruit is popping up
on menus everywhere as a
tasty meat alternative. Wildly
versatile, incredibly nutritious,
and environmentally
sustainable, jackfruit is a
trend we hope is here to stay.
WHAT IS IT?
Native to Southwest India, and
later spreading to countries
like the Philippines, Thailand,
and Malaysia, jackfruit is
a member of the fig and
mulberry family. But unlike
its smaller relatives, jackfruit
is enormous, weighing
around 10-25 lbs each.
The inside contains dozens
of edible bulbs, which are
sweet when ripe (akin to
pineapple or mango) but are
virtually flavorless when
unripe, making them versatile
for savory, meatless dishes.
When cooked, unripe jackfruit
can be shredded to mimic
pulled pork or chicken, and
easily takes on any flavors
in which it's cooked (hello,
sauces, spices, and herbs). One
word of caution: jackfruit in
28 STRONGFITNESSMAG.COM
its original state can be very
laborious, but luckily canned,
frozen, and other convenient
forms are becoming
more readily available in
supermarkets so you can
reap the benefits at home.
BODY BENEFITS
As with most fruit, jackfruit is
a reliable source of vitamins,
minerals, and fiber. A two-cup
portion contains around 310
calories, 6 g of gut-healthy
fiber, and a host of your
daily recommended intake
of micronutrients including
vitamins A (20 percent),
B6 (18 percent), and C (36
percent), all of which support
a healthy immune system, and
minerals like magnesium (30
percent) and potassium (28
percent), which play key roles
in muscle and nerve functions.
In general, increasing your
intake of fruits and vegetables TRY IT!
and frequently replacing Use jackfruit to make
animal-sourced foods with plant-based versions of:
plant-based alternatives has
been shown to have a number
of benefits on health and PULLED “PORK”
longevity. Lower cholesterol on a bun
and reduced risks of diseases
such as type 2 diabetes, heart BBQ “CHICKEN”
PHOTO BY MARCO BISCARINI
disease, and some cancers pizza
have all been linked to a diet
SHREDDED “BEEF”
rich in fruits, vegetables,
tacos
nuts, seeds, and legumes.
January/February 2019

JUICY FACT:
A single jackfruit tree can
produce up to 200 fruits
each year and is known to
be resistant to drought
and infestations, making
it a highly sustainable
source of food and friendly
to the planet.
NUTRIENTS
PER SERVING:
Calories: 410, Fat: 12 g,
Carbs: 70 g, Protein: 10 g,
Fiber: 11 g
Barbecue Jackfruit
Bowl on Sweet
Potato Fries
PREP TIME: 20 MINUTES
TOTAL TIME: 50 MINUTES
MAKES 4 SERVINGS
2 large sweet potatoes, peeled
and cut into sticks
Non-stick olive oil spray
Dash of paprika
Salt and pepper to taste
2 20-oz cans jackfruit, rinsed
and drained
1 cup organic barbecue sauce,
divided (Try: Simple Girl
Organic BBQ sauce)
1 tsp grapeseed oil or olive oil
½ onion, chopped
2 garlic cloves, minced
½ tsp red pepper flakes
½ head red cabbage, diced
½ head green cabbage, diced
2 cups black beans, rinsed and
drained
GARNISH
Shredded carrot
Chopped scallions
Sliced jalapenos
Vegan ranch dressing
(Try: Just Mayo Ranch)
1. Preheat oven to 425°F and line a
baking sheet with parchment paper.
Spread the fries on the sheet and spray
with olive oil.
2. Sprinkle seasonings and toss to coat
evenly. Place baking sheet on the top
rack and bake for 25 minutes, tossing
halfway through.
3. Meanwhile, begin preparing the
jackfruit, using your hands shred it.
4. In a small bowl, mix jackfruit and ½
cup barbecue sauce. Set aside.
5. Line another baking sheet with
parchment paper. In a medium saucepan
heat oil over medium heat. Add onions,
garlic, and red pepper flakes and cook
until translucent.
6. Add the jackfruit and cook for 10
minutes. Add remaining sauce and let it
cook for 5 minutes, stirring occasionally.
7. Spread the cooked jackfruit out on
the baking sheet and place on the middle
rack of the oven. Bake for 10 minutes,
until sweet potato fries are done cooking.
8. Place a handful of fries on a plate. Top
with ½ cup black beans, ½ cup mixed
chopped cabbage, and ½ cup jackfruit
mixture. Add garnishes and serve.
STRONGFITNESSMAG.COM 29
COVER
ATHLETE

THERE’S NOT
ONE LOOK FOR
‘FIT’ OR 'HEALTHY.'
WHATEVER YOU
LOOK LIKE WHEN
YOU’RE TAKING
CARE OF YOURSELF
AND FEELING YOUR
BEST, THAT’S YOUR
IDEAL BODY.”

HAIR & MAKEUP MONICA KALRA

This One’s For The Girls

Since launching her Instagram account a few years ago, fans have
fallen head over heels in love with Kelsey Wells. Here, the risintg
star shares her unexpected journey into a career in fitness, and why
empowering women is the heart and soul of her brand.
WRITTEN BY KIRSTYN BROWN PHOTOGRAPHY BY PAUL BUCETA

30 STRONGFITNESSMAG.COM January/ February 2019

Kelsey Wells has one goal:
to empower women through
fitness. The 29-year-old trainer
and Instagram star uses her
platform daily to educate her
followers with easy-to-follow
workout videos, expert advice,
and words of encouragement.
What you won’t find on
her account are the typical
promotions for skinny teas,
supplements, and other
products we’ve become
accustomed to seeing from some
social media celebs. For Kelsey,
authenticity is a non-negotiable.
“From the day I started my
account, I promised myself
I would always be genuine
and authentic, because if
you're not doing that, there’s
no point,” she says. “I make
sure I’m always talking to the
same person. Whether I have
six followers or a million, I’m
always talking to women.”
And it’s working. Since
starting her account just three
WOMEN HAVE SUCH A POWERFUL CONNECTION.
REGARDLESS OF WHERE WE ARE IN LIFE WE CAN BE EMPOWERED
THROUGH FITNESS AND BY LIFTING EACH OTHER UP.”
years ago, her following has
exploded to 1.6 million —90
percent of which, are women.
“Having a large following, I feel
a huge responsibility to stay
genuine while helping women,
whether it’s technically, or
helping them find their worth.”
Ironically, it was never
Kelsey’s intention to launch a
fitness career, let alone become
a household name. “Exercise
really wasn’t a part of my adult
life, because I didn’t know
anything about it.”
The Salt Lake City native
says despite being a dancer
from a young age, she became
sedentary after suffering knee
injuries when she was just 16.
It wasn’t until after the
birth of her son, when she
experienced postpartum
anxiety, that her doctor
recommended physical activity
as part of her treatment.
“I honestly thought it was
kind of a joke,” she admits.
“How could exercise help
this overwhelming, all-
encompassing thing I was
facing? But I said, ‘I’m going to
try,’ so I started with walking,
pushing him in a stroller, or
doing basic at-home workouts
in my living room.”
These small efforts would
change her life forever.
Almost immediately, Kelsey
experienced dramatic shifts in
her anxiety, energy, mood, and
sleep quality. “It was not some
magicalcure, but it was a way
for me to cope.”
Over the course of the year,
she fell in love with fitness and
weight training. “I was in awe
of how being regularly active
and nourishing my body made
me feel better and empowered
me.” Inspired by the emotional
benefits of exercise, Kelsey
educated herself on the science,
earning her personal training
certification through the
National Academy of Sports
Medicine (NASM) and later,
certifications in pre- and post-
natal training. She also started
her Instagram account, not as
a business, but an outlet—a
way to connect with other
women. “There was such a lack
of information for a new mom
in that stage of life. I wanted a
place to help other moms who
were where I had been.”
In 2016, Kelsey joined
forces with Australian fitness
phenom Kayla Itsines and her
husband Tobi Pearce, creators
of the personal training app
SWEAT, giving Kelsey another
platform to reach women with
her training programs. The app
officially launched in May 2017,
featuring Kelsey’s signature
PWR programs, and has been a
pivotal player in the evolution of
digital fitness.
Short for power, Kelsey’s
PWR programs use resistance
training to build strength
and muscle, which she hopes
will help women not only
become healthier physically,
but also develop healthier
relationships with themselves.
“When women go into the
gym and pick up weights with
confidence, it’s incredible to
see how that confidence flows
into other aspects of their
lives,” she says. “It’s about what
strength allows you to do and
understanding that it comes
from you. No one can do it for
you. You really start to respect
yourself and that’s a very
empowering thing.”
Now, turn the page
to try Kelsey’s
PWR workout for
yourself!
STRONGFITNESSMAG.COM 31
SHE’S
GOT THE
POWEROur ultra-fit cover athlete shares a total-body
routine from her signature training method.

32 STRONGFITNESSMAG.COM January/ February 2019

If you’re looking
to shake up your
weight room
routine for 2019,
you’ve come to
the right place.
This unique PWR workout
designed by cover athlete
Kelsey Wells has everything
to keep you motivated, from
muscle-building set and
rep schemes to time-saving
trisets, not to mention some
pretty legit results.
“PWR is designed
for women to help them
maximize time and efforts
in the gym,” explains
Kelsey. “I’ve taken classic
and proven weight training
techniques and exercises
and blended them in a
unique way so you have very
functional results without
having to spend hours
working out.”
Here’s how it works:
every PWR workout has 5-6
phases, including the warm-
up and cool down—meaning
you get an all-encompassing,
trainer-built routine in an
hour or less. Here, Kelsey
gives you a taste of her 36-
week program (available with
a membership to the SWEAT
app) with this full-body
resistance training workout
that will help you make this
your fittest year ever.

STRONGFITNESSMAG.COM 33
 PART 1: ACTIVATION
Perform the two first exercises back-to-back for as
many rounds as possible (AMRAP) in four minutes.
Rest, then move to the next activation.

EXERCISE REPS

Activation 1: Push-Up 10
4-minute AMRAP Jumping Jacks 40
Rest 30 seconds

Activation 2: Bent-Over Reverse Fly 15

4-minute AMRAP Jump Rope 40 reps
Rest 60 seconds then move to Part 2: Pyramids

PART 2: PYRAMIDS
Three individual exercises performed for four
sets each, with a 30-second rest between each set,
where the aim is to increase the weight as the
reps drop with each set.

Each pyramid will follow Set 1 - 12 Reps

the same set/rep protocol. Rest 30 seconds

Pyramid 1: Set 2 - 10 reps

Barbell Sumo Squat Rest 30 seconds

Pyramid 2: Set 3 - 8 reps

Barbell Bent-Over Row Rest 30 seconds

Pyramid 3: Set 4 - 6 reps

Barbell Deadlift Rest 60 seconds then move
to the next exercise.

PART 3: TRI-SET
A circuit of three exercises performed one after the
other for as many rounds as possible in eight minutes.
Tri-Set: Arnold Press 12
8-Minute AMRAP Reverse Lunge 10 (each side)
with Knee-Up
Oblique Crunch 12 (each side) Before you
begin, warm up
Rest 90 seconds then move to Part 4: Burnout
for five minutes
with the cardio of
your choice!
PART 4: BURNOUT
Two 60-second sets (one exercise each) to burn out
particular muscle groups at the end of the workout.
Burnout 1 Plank - 60 seconds
Rest 30 seconds

Burnout 2 Jump Squat - 60 seconds

34 STRONGFITNESSMAG.COM January/ February 2019

 PART 2: PYRAMIDS
Barbell Deadlift
Stand at a loaded barbell on
the ground with feet hip-width
apart. With a flat back, bend
down and grasp the bar on
either side of your knees (A).
Extend your hips and knees
and pull the barbell up the
front of your legs, keeping your
arms straight (B). Reverse the
motion, beginning by hinging at
the hips, to lower back down.
Repeat for all reps.

Barbell
Sumo Squat
Stand with a loaded
barbell across your traps.
Place feet very wide apart
with toes slightly turned
out. Bend your knees
and push your hips back
to lower into a squat.
Return to the starting
position and repeat.

A B

BarbellBent-Over Row
Hold a barbell with an overhand,
shoulder-width grip. Hinge from
the hips and lower your torso to
parallel to the ground, and extend
your arms (A). Bend your arms
and pull the weights to your body,
keeping your back flat (B). Lower
back down and repeat for all reps.
B

STRONGFITNESSMAG.COM 35
 A

B
PART 3:
C
TRI-SET
Arnold Press
Stand holding dumbbells at
chin-height, palms facing in,
with arms bent (A). Keep your
elbows bent and rotate your
wrists outward so your arms
form 90-degree angles (B).
Press the weights straight
overhead (C). Reverse the
motion to the starting position
and repeat for all reps.

A Reverse Lunge
with Knee-Up
Stand holding dumbbells at
your sides. Take a big step back
with your right foot and lower
into a lunge (A). Push off your
back foot to return to standing
and simultaneously bring the
right knee up in front of you (B).
Immediately lower back into the
lunge. Complete all reps on this
side then switch legs.

Oblique Crunch
Stand holding a kettlebell in
one hand down at your side and
place your other hand behind
your head. Lower the kettlebell
towards the floor. Raise back
up, contracting your obliques
on the opposite side. Complete
B
all reps then switch sides.

36 STRONGFITNESSMAG.COM January/ February 2019

PART 4: BURNOUT
Plank
Place your forearms on
the floor with shoulders
stacked over your elbows
and extend your legs
straight out behind you.
Engage your core by pulling
your navel towards your
spine. Hold for 60 seconds.

Jump Squat
From standing, bend your
knees and lower into a
squat (A). Extend your
legs and explode upwards,
thrusting your arms
downward for momentum
(B). Land with soft knees
and immediately repeat.
Continue for 60 seconds.

Don’t forget to
cool down! Kelsey
recommends
5-6 minutes of
static stretching.
Incorporate
a blend of
hamstrings, glutes,
quads, calves,
and adductors
stretches, holding
each position for
20-30 seconds. S

STRONGFITNESSMAG.COM 37
38 STRONGFITNESSMAG.COM January/February 2019
 T he Protein

We’re bringing back the subject of this mega

macronutrient to serve up the latest science, review
some of the basics, and even bust a few myths. Bone up
on the facts, then turn to page 41 for four easy muscle-
building meals you’ll want to make this week.
WRITTEN BY KIRSTYN BROWN
RECIPES AND PHOTOS BY RACHEL MASER, FOUNDER OF
CLEANFOODCRUSH.COM

STRONGFITNESSMAG.COM 39
 Why Protein?
You already know protein will
help you in the muscle gains
department, but Guest points
out that it also plays a starring
role in a number of your body’s
functions, including hair and
nail growth, skin cell turnover,
and immunity, making it a
key nutrient in overall health.
“Every cell in your body is
made primarily of protein—not
just muscle,” explains Guest.
Fat has been getting If your goals include losing
a lot of attention or maintaining weight, getting
protein at each meal may help
in nutrition buzz
curb cravings by improving
these days (we satiety. Like fat, protein is
love you, fat!), but digested slowly, helping you
feel full longer. But whereas fat
with heart-healthy is worth nine calories per gram,
oils, spreads, and protein contains four, meaning
butters stealing you’re getting more bang for
your caloric buck.
the spotlight, Now, about that coveted
you could be muscle. If you’re killing it in the
neglecting the most gym, there’s no question that
adequate protein intake helps
body-benefiting you build and repair tissue.
macronutrient This benefit is a direct result
of the high concentration of
for us active
branched chain amino acids
women: protein. (leucine, isoleucine, and
You may think you valine), or BCAAS, found in
protein. “Leucine is the most
know all there is powerful amino acid when it
about protein intake comes to signaling the muscle
and even proper to repair and grow,” says Guest.
“It ‘switches the on button’ in
timing, but some muscle tissue.”
emerging research
may surprise you. How Much Is
Enough?
We enlisted the Think you’re doing a body good
expert advice of by chowing down on a couple
nutrition guru of chicken breasts or an 8-oz
steak after a workout? Not
Nanci Guest, exactly. While you do need to
PhD, RD, Sport feed those gains, Guest warns
about going crazy with protein
Dietitian and CLIF portions at each meal. Since
Bar Nutrition our bodies don’t store protein
Ambassador, to (like they do fat and carbs),
separate myth from anything more than 35 g in one
sitting is overkill. “This is by far
fact and help you the biggest mistake I see with
tailor your diet to clients,” she says. “More than
35 g is somewhat wasted as it
deliver the best just gets oxidized because the
results for your bod. protein has nowhere to go.”
40 STRONGFITNESSMAG.COM
“Research shows that more than 1.6 g per
kg of body mass per day will not result in
greater muscle gains,” says Guest.
Instead, Guest recommends
eating smaller portions of
protein several times (every
3-4 hours) over the course of
the day. “Around 20-30 g per
meal is good for most women,”
she says. “The best calculation
is 0.35 -0.4 g per kg body mass
per meal.” Guest adds you
should definitely lean towards
the higher end post-workout
and at bedtime if you’re
working out hard or muscle
growth is your goal.
Protein Myths
Busted
Now for the fun part. Our
expert sets the record
straight on some common
macronutrient misconceptions:
MYTH #1:
Never eat before bed.
Snacking on a ton of carbs
before bed is a definite no-no,
but if your goal is more muscle,
reach for a healthy helping of
protein. “Don’t be scared of it
turning into fat,” says Guest.
“Your body works on what
you’ve done over 24 hours and
multiple days, not after 8 p.m.”
A scoop of whey mixed with
water or stirred into some plain
Greek yogurt or cottage cheese
are smart pre-slumber options.
MYTH #2:
Animal protein is
superior to plant-based.
This one gets a little
complicated, as the two are
not created equally. Animal
protein, for instance, has
far higher levels of amino
acids like leucine, the driving
force behind muscle protein
synthesis. But recent studies
have suggested plant-based
proteins may be equally or
more effective in muscle-
building pursuits.
Guest’s advice? Mix it up,
and when possible, go for
plants. “Limit fats associated
with animal proteins,” she
says. “Look for lean animal or
plant proteins most of the time,
with the exception of fatty fish
like salmon.”
MYTH #3:
Always eat carbs
post-workout.
For years we were told to pair
protein with carbohydrates
immediately following a good
sweat session, but according
to Guest, that research is
outdated. While there’s
definitely a narrow window
post-workout in which you
want to get that hit of protein,
you can hold off on the
carbs until you sit down to a
complete meal—especially
if your goal is to shed fat. A
scoop of whey or a protein bar
containing whey is perfect
“because it gets to your muscles
quicker than a big meal.”
Guest recommends the
new CLIF Whey Protein Bar
with at least 14 g as a quick
post-workout snack.
The new CLIF Whey
Protein Bar contains
around 14 g of protein
and 4 g of fiber.
January/February 2019

Chicken “Nachos” Skillet
PREP TIME: 10 MINUTES
1.5 lb chicken tenders
1 Tbsp smoked paprika
1 tsp chili powder
1 tsp ground cumin seed
sea salt and fresh ground
black pepper to taste
1 red bell pepper, diced
1 Tbsp avocado oil, or olive oil
TOPPING IDEAS:
8 oz vine tomatoes, diced
TOTAL TIME: 22 MINUTES MAKES 4-5 SERVINGS
1 cup frozen organic corn,
thawed
15-oz can black beans, rinsed
and drained
½ cup cheddar cheese,
shredded
1-2 jalapenos
GARNISH:
4 green onions, thinly sliced
6 slices of nitrate-free bacon,
crispy cooked and crumbled
jalapeno, fresh chopped
cheddar, diced avocado,
1. Preheat oven to 375°F.
2. In a large glass bowl, add chicken
tenders with the bell pepper and sprinkle
with paprika, chili powder, cumin, sea salt,
and pepper.
3. Mix together with your hands to
get all chicken pieces well coated with
seasoning.
4. Heat oil in a large, oven-safe skillet
over medium-high heat.
5. Add chicken and bell peppers
Topping Options:
sliced red onion,
cilantro, shredded
Greek yogurt
mixture and cook, stirring for about
8 minutes, or until cooked through and
golden brown on the outside.
6. Once all chicken tenders are cooked,
arrange them in the skillet as shown,
and sprinkle on the toppings.
7. Place entire skillet in your preheated
oven and bake until cheese is melted,
about 4 minutes.
8. Remove from oven and garnish with
green onions and crumbled bacon.
STRONGFITNESSMAG.COM 41
 Cod is an
excellent source of
vitamin B12, iodine,
and selenium.

42 STRONGFITNESSMAG.COM January/February 2019

Spicy
Miso-Baked Cod
(pictured on pg 42)
PREP TIME: 5 MINUTES
TOTAL TIME: 15 MINUTES
+ AT LEAST 2 HOURS
MARINATING TIME
MAKES 4 SERVINGS

4 4-oz cod fillets

wedge of fresh
lime, to garnish

FOR THE MISO MARINADE:

2 Tbsp miso paste
1 Tbsp raw honey
2 Tbsp coconut aminos,
or light soy sauce
2 Tbsp fresh lemon
or lime juice
½ Tbsp red chili peppers,
finely chopped

1. In a small bowl, whisk all

the marinade ingredients.
2. Place the marinade in
a resealable bag together
with the cod fillets.
3. Rub it over the fish until
well coated. Refrigerate and
allow to marinate for at least
2 hours or overnight.
4. Preheat the oven to 400°F.
5. Line a baking dish with
parchment paper.
6. Add in the marinated cod
and bake in your preheated
Crock-Pot Three-Bean Turkey Chili
PREP TIME: 10 MINUTES TOTAL TIME: 4-10 HOURS MAKES 5-6 SERVINGS
oven for about 15 minutes
until flaky and golden.
1.5 lbs lean ground turkey meat 15-oz can black beans, drained 2. Add in turkey and diced onion,
7. Garnish with lime wedges
and rinsed then cook for 5 minutes, stirring and
and chili slices. 1 Tbsp avocado oil, or olive oil breaking the meat with a wooden
8. Enjoy it with a side of 15-oz can Cannellini or kidney spoon as you go.
1 yellow onion, diced
cooked brown rice. beans, drained and rinsed
3. Stir in garlic, paprika, and cumin
2-3 fresh garlic cloves, minced
1 small sweet red bell pepper, and cook for about 1 minute more,
15-oz jar diced tomatoes, diced until fragrant.
with juice 4. Transfer the meat to your slow
4.5-5 oz jar chilies, chopped
2 cups broth, or stock cooker. Add in the beans, bell peppers,
1 Tbsp smoked paprika chilies, chickpeas, diced tomatoes,
2 Tbsp organic tomato paste tomato paste, and broth.
1 tsp ground cumin
15-oz can chickpeas, drained 5. Cook on high for 4-6 hours or on
and rinsed 1. Heat oil in large sauté pan to low for 8-10 hours.
medium-high heat. 6. Add your favorite toppings and enjoy.

STRONGFITNESSMAG.COM 43
 Sheet-Pan
Shrimp ‘Boil’
with Homemade
Ranch Sauce
PREP TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES
MAKES 4 SERVINGS

1 lb sweet potatoes,
peeled and chopped to
small bite-sized pieces
1.5 lbs shrimp,
peeled and deveined
2 smoked nitrate-free
sausages, sliced
1 tsp garlic powder
1 Tbsp dried oregano
½ tsp cayenne pepper
1 Tbsp smoked paprika
2 Tbsp avocado oil, or olive oil
sea salt and freshly ground
black pepper, to taste
2 Tbsp fresh parsley, chopped
lemon wedges, to garnish

FOR THE RANCH SAUCE:

1 cup plain Greek yogurt
2 fresh garlic cloves, minced
2 Tbsp fresh lemon juice
1 Tbsp fresh chives, chopped
1 Tbsp fresh parsley leaves,
chopped
a pinch of sea salt and fresh
ground black pepper

1. Preheat the oven to 400°F.

2. In a large bowl, combine sweet
potatoes, sausage, spices, oil, and salt
and pepper.
3. Toss gently to combine, then place
everything (except shrimp) onto one
large baking sheet in a single layer.
4. Bake until the sweet potato pieces are
tender, about 12 minutes.
5. Remove the pan from the oven and
stir in the shrimp.
6. Return pan to the hot oven, and bake
for an additional 3-4 minutes, or just until
the shrimp is cooked through.
7. Meanwhile, make the dip by adding all
the ranch sauce ingredients to a medium
glass bowl. Whisk until well combined.
8. Once everything is cooked through,
remove the pan from the oven and
sprinkle with fresh parsley and garnish
with lemon wedges. S

44 STRONGFITNESSMAG.COM January/February 2019

GROW
YOUR
GLUTES
WARDROBE THREADED APPAREL
No barbell? No problem!
This 30-minute unilateral

STYLING BY IMPRINT STUDIO

routine will activate your
glutes for epic muscle
growth, no gym required.
HAIR/MAKEUP LAUREN MITCHELL
WRITTEN AND DEMONSTRATED BY ASHLEY WIENS, NASM CPT,
LIFESTYLE AND CONTEST PREP COACH
PHOTOGRAPHY BY JAMES PATRICK

46 STRONGFITNESSMAG.COM January/ February 2019

 THE WORKOUT
Begin with the pre-activation exercises using a resistance band to wake up your glutes
and hamstrings and prepare them for the workout. Then move to the unilateral and
conditioning supersets, completing four rounds of Superset A before moving to the next
superset. Finish it off with the burnout exercise. Perform this workout 1-2 times per week.

WE’VE ALL PRE-ACTIVATION SETS REPS

FELT THE
FRUSTRATION
OF WALKING
INTO THE GYM
TO FIND EVERY
SQUAT RACK
AND BARBELL
IS BEING USED.
And just like that, poof!
Your plan to crush squats
and deadlifts goes out the
window, along with your
patience. Don’t sweat it! If you
have a resistance band and
an old-school BOSU® ball,
you’ve got the makings of a
killer booty workout that may
just be more effective than
a session at the squat rack.
Banded Donkey Kickback 3 15-20 (per side)
Banded Side Leg Raise 3 20-25 (per side)
Banded
UNILATERAL WORK + CONDITIONING SUPERSETS Donkey
SUPERSET A Kickback
BOSU Lunge 4 10-12 (per side) Begin from all fours on the
BOSU Pop Squat 4 15 floor with a heavy band
positioned just above the
SUPERSET B knees (A). Raise one foot
Single-Leg Deadlift 4 10-12 (per side)
towards the ceiling behind
you, keeping the knee bent
BOSU Lateral Hop 4 15
(B). Lower back down
and immediately repeat.
BURNOUT SET Complete all reps, then
repeat with the other leg.
Single-Leg BOSU Glute Bridge 3 20 (per side)
TRAINER TIP
Think slow and
controlled with this
movement. If you
feel lower back pain,
make sure to keep
a neutral spine and
engage your core.

Why Bosu?
One of the most underutilized
pieces of glute-building
equipment, the BOSU ball
is so beneficial because the
top surface is round and
unstable, forcing you to
focus on both balance and A
strength simultaneously while
performing glute exercises.
This unstable surface requires
your stabilizing muscles to have
to work harder in addition to
the main muscles you are trying
to activate while training.
Not only is this workout
effective at stimulating muscle
growth, but it’s extremely
efficient if you’re tight for time.
The combination of exercises,
reps, and sets protocol is
specifically designed for
hypertrophy (muscle-building)
to encourage the growth of
lean muscle mass while also
capitalizing on fat burning. Not
bad for a barbell-free workout. B

STRONGFITNESSMAG.COM 47
 SUPERSET A
Banded Side
Leg Raise
Place a resistance band
around both legs just BOSU Lunge
above the knees. Stand Holding dumbbells, begin
with feet together and shift in a split stance with your
your weight into one leg front foot on top of the
(A). Raise one leg to the BOSU. Bend your knees
side and slightly behind and lower your hips until
you, leading with your heel your back leg forms a
(B). Lower back down 90-degree angle. Raise
and immediately repeat. back up and immediately
Complete all reps, then repeat. Complete all reps,
repeat with the other leg. then switch legs.

TRAINER TIP
For an extra challenge,
hold your leg up at the
top of the movement
for two seconds.

BOSU Pop
Squat
Stand with a foot on
either side of the BOSU
and lower into a squat.
Quickly hop both feet
onto the ball (A).
Immediately hop back
into the squat position
(B). Repeat for all reps.

B A B

48 STRONGFITNESSMAG.COM January/ February 2019

 SUPERSET B
Single-Leg
Deadlift
Hold a dumbbell in each
hand and stand tall with
your weight completely on
one leg. Place the toes of
the opposite foot slightly
behind you for balance
(A). Hinge at the hips and
lower the weights to just
past your knees, keeping
your back flat (B). Raise
back up, then immediately
repeat. Complete all reps,
then switch legs.
A B

BOSU Lateral Hop

Get into a squat on one side of the BOSU with your right
foot on top of the ball (A). Drive into the ball and explode
upwards, bringing your left foot to the top of the ball (B)
and landing with your right foot on the opposite side (C).
Immediately repeat in the opposite direction and
continue hopping back and forth for all reps.
B C

BURNOUT SET
B

Single-Leg BOSU Glute Bridge

Begin lying on your back with
one heel placed on top of the
BOSU and the other leg extended
straight out (A). Drive your heel
A
into the ball and raise your hips
towards the ceiling (B). Lower
back down and repeat. Complete
all reps, then switch legs. S

STRONGFITNESSMAG.COM 49
 PHOTO ISTOCK.COM/SERGEY NAZAROV

52 STRONGFITNESSMAG.COM January/ February 2019

Out of
tiv ity, m any of
uber-co nnec ain st the
e o f ag
In the ag g a fighting battle check their
sin s
us are lo hnology. American and nearly a
c
pull of te es per da
y,
ted separa
ne s u p to 80 tim us w h e n
pho
rt fe e lin g anxio s to a la ck of
d
third repo dependence lea n to a ffect
hi s en sho w
from it. T h ic h ha s be
ll- b e ing to
i ty w f w e
productiv o m y o ur sense o
u s to ask:
in g fr d in g
everyth i n th e g ym, lea tox?
r re s u lt s te c h d e
you r e ady for a
are w e BLING
E L DE
BY RACH
WRIT TEN

STRONGFITNESSMAG.COM 53
 PING.
It’s a sound most of us
are painfully familiar with,
experiencing it dozens of times
per day and inches away from our
itchy trigger fingers. It’s a noise
that can effortlessly pull one’s
attention away from deadlines,
quality time with the family, and
even the road.
For all they do to seemingly
make our lives easier, our
smartphones have an influence
over us that is as complicated as
the technology that is poured into
their ergonomic frames. While
they enable us to do more work
on the go, our ability to connect
to anyone, anywhere, anytime
forms a paradox: the more we are
able to do, the less we are able to
accomplish, because the to-do list
never ends. And even though the
office may be the obvious place
where distraction can sap your
work ethic, it’s not exclusive to
the 9-to-5. A lack of productivity
can affect one’s sleep and level
of anxiety, both of which have
been linked to health threats
such as heart disease, obesity,
and mood disorders, making it a
more serious issue than simply an
unchecked agenda.
Nor is it wholly a technology-
specific problem—productivity
sappers come in many forms,
such as a packed-to-the-brim
schedule or the absence of strong
leadership in a work environment.
Whether your focus is being pulled
by the glow of a screen or yet
another team meeting that could
have been an email, one thing
is certain: for your sake and the
sake of those around you, building
a defence against the worst
offenders is a necessary (though
sometimes painful) process.
54 STRONGFITNESSMAG.COM
Reframing
Your Priorities
Experts say this phenomenon lies
in how we frame what it means to
be productive in the 21st century.
“The difference between busyness
and productivity is that they are
often opposites because busyness
leads us to accomplish fewer
things of importance,” notes Chris
Bailey, author of Hyperfocus:
How to Be More Productive in a
World of Distraction (Random
House Canada, 2018) and The
Productivity Project (2017). This
happens when the quantity of our
actions takes greater precedence
than the quality of them—and
the structure of our modern lives
plays a large role in this dynamic.
Technology, specifically
the smartphone, is a powerful
time-waster and it’s easier than
ever to fall victim to its allure.
Though not classified in the
Diagnostic and Statistical Manual
of Mental Disorders (DSM),
there are experts who champion
that technology addiction be
recognized as a mental disorder.
In response to this theory, some
Silicon Valley companies are
taking the threat of technology’s
potentially addictive nature
seriously and addressing it at the
source. Earlier this year, Google
announced it would be tackling the
problem head-on with smartphone
features that allow users to
better track how much time
they are losing to their screen.
Other brands have followed
a similar path. When Apple
dropped the latest iOS update last
September, for example, it had
many customers reeling from the
discovery of their reliance on tech,
thanks to a new report that tracks
what users are doing on their
iPhone, and for how long.
These types of tools can be
utilized to shift one’s overall
focus back to important tasks,
ultimately making it more difficult
to succumb to the temptations
of tech. As Michelle Clark,
Ph.D., Executive Vice President
of Psychological Associates,
explains, “I think most people
underestimate the amount of time
they have lost to the unproductive
use of their phones and other
screens, and that most people feel
like they are busier than they want
to be which negatively impacts
their sleep, their exercise, and their
time with their family.”
Of course, technology has
many benefits that far outweigh
the negatives. For some, it has
paid off in the form of remote work
HAND ILLUSTRATION SHUTTERSTOCK.COM/GIAMPORTONE
opportunities that would have
not been possible five or 10 years
ago. This can result in greater job
satisfaction and work-life balance,
which is a growing societal
concern: a 2010 survey from the
Society of Human Resources
Management found that nearly
90 percent of Americans have
difficulty finding harmony between
their careers and their home lives.
PHOTO ISTOCK.COM/LESZEKCZERWONKA
Still, hyperconnectivity and
opportunities to work from home
can mean we wind up working
more, not less. And whether you’re
working remotely or scrolling
mindlessly, it all results in being
less present in the moment.
January/ February 2019
A WELCOMED
DISTRACTION
Allowing your attention
to be pulled away from
the task at hand isn’t
always bad: music is one
diversion that pushes
exercisers to greater limits
in study after study.
But it’s not a one-size-
fits-all solution. British
sports physiologists found
that rap is the best genre
for running due to its
average of 75-95 beats
per minute, dance is the
ideal tempo for strength
training, and though
some may disagree, they
recommend that rock
be kept on the sidelines
due to its irregular
musical patterns.

STRONGFITNESSMAG.COM 55

Distraction
by Design
Your attention is a commodity of
tech companies so their wares
are often designed to draw it
away from what you are currently
doing and back to their revenue-
generating product; think about
all of the times you’ve heard that
familiar ping and automatically
turned your concentration
to the screen. Mitchell Lee
Marks, Ph.D., a Professor at
San Francisco State University
and an expert in corporate
culture and organizational
effectiveness, notes that this
reflex is an example of classical
conditioning, as exemplified by
Pavlov’s famous bell experiment.
It’s this same principle that
keeps us reaching for our
phones time and time again.
56 STRONGFITNESSMAG.COM
Brain Drain:
Our brains release
dopamine as a reward
in response to new
stimulus, like a text
or notification.
Smartphone manufacturers
and app designers also aim to
trigger inherent internal cues that
have been developed in humans
over thousands of years with
features like push notifications. As
Bailey explains, the human brain
is attracted to things that are new
and novel, releasing dopamine
as a reward when we shift our
attention to something that, even
if not immediately important, is
different than what we are currently
experiencing. This novelty bias
is an important and necessary
tool that has helped humanity
grow, evolve, and thrive over the
centuries. But while our ancient
ancestors had to deal with threats
such as large animal predators
or enemies stalking in the night,
our ”predator” is now an email
alert letting you know that there’s
a sale on, this weekend only.
One study found that participants who wrote down
their objectives were 33 percent more likely to reach
their goals than those who simply pondered them.
Honing It Back in
Erratic focus, whether or not it
is driven by demanding tech,
can influence the results of your
workouts, too. Though some
studies have found little evidence
that distraction negatively affects
exercise performance, most
trainers, as well as our experts,
agree that exercising while texting
or scrolling can cause you to put
forth less effort than you would
without the interference. A simple
adjustment like setting your
phone to “do not disturb” mode
during your workout is a great way
to keep your focus on your sweat
session and not on Snapchat.
But how else can we stay
focused amid the hustle and
bustle of everyday life, whether
it’s at work, with your family, or in
the gym? It may sound obvious,
but quantitative objectives are
the secret weapon of effective
workers. Instead of saying, for
example, that you’ll start to eat
better this Monday, writing down
the specifics—what will you buy
at the grocery store and what
meals you will make—is the best
way to ensure that it will happen.
And research supports the belief
that simple, mindful actions like
creating and checking lists reap
the most benefits for the time
poor but goal-orientated. One
study from psychologist Gail
Matthews found that participants
who wrote down their objectives
were 33 percent more likely to
reach their goals at the end of
four weeks than those who simply
pondered them.
One’s productivity also hinges
on what a person does when they
aren’t working. Just as you would
when exercising at high intensities,
rest and recovery is imperative
in getting quality, results-driven
work done during your time on the
clock. Marks says that whether it’s
shutting down your email in the
hours following your workday or by
taking that vacation time you are
owed, carving out “me time” is an
exercise itself in honing focus.
In the end, however, our
ICONS SHUTTERSTOCK.COM/OLYVIA, TZUBASA, ZO3LISTIC
experts argue you must make
purposeful changes in how you
work, follow your new protocol,
and stick with it.
“Here’s the thing about
productivity: for every minute you
spend reading about it, you have
to give that time back and then
some, or you are just continuing
to be what I like to call productivity
DESK PHOTO SHUTTERSTOCK.COM/LESZEK CZERWONKA
poor,” Bailey cautions. The best
CELL PHONE PHOTO ISTOCK.COM/DIEGO_CERVO
thing you can do is preemptively
set up processes that work for you
and remove the items in your life
that are your main distractions—
and that may mean breaking up
with your phone, at least during
the hours your attention should
be somewhere else.
January/ February 2019
FIGHTING
DISTRACTION
Need a starting point for staying on task?
These tips from Chris Bailey, author of
Hyperfocus, are for you.

If it doesn’t impact your job,

delete the email app from
your phone or unlink it from
your work email account.

Never attend a meeting

without an agenda and insist
that attendees stick to it.

Set your screen to grayscale

using your phone’s settings
to prevent visual cues from
pulling your attention away.

Adjust the notification settings

on your phone and in your
social media accounts—you
don’t necessarily need to be
reminded when someone
comments on a photo of you.

Apple fans take note: iOS

12 allows you to set time
limits for apps. Use this
feature in conjunction with
your screen time reports
to restrict your access to
the worst offenders. S

STRONGFITNESSMAG.COM 57
 SUPER
SUPPLEMENTS WRITTEN BY KATELYN SWALLOW

58 STRONGFITNESSMAG.COM January/February 2019

S
Supplementation plays a
key role in making sure
you feel and perform your
best—in the gym and
in life. But pick a poorly
engineered product, and
the research shows you’ll
be doing little more than
wasting your hard-earned
coin. We asked the
experts for their top supp
picks for active women,
and how to spot a winning
product from a pretender.
STRONGFITNESSMAG.COM 59

1
CREATINE
MAIN GOALS:
Training performance, muscle hypertrophy
PRIME CANDIDATES:
Lovers of the barbell
The details: Creatine is a
substance that exists naturally
in the body, helping to fuel our
muscles, particularly during heavy
lifts and high intensity work.
One of the most well researched
supplements, it most commonly
presents as a powder to be mixed
with liquid pre-training, and has
been shown to have serious
benefits for both power and
strength outputs.
One recent review published
in the journal Molecular and
Cellular Biochemistry looked
at over 500 studies involving
creatine to find that even short-
term supplementation resulted
in increased strength by up to
15 percent, and improved single
effort sprint performance by
around five percent.
Take this much: Renowned
nutritionist, trainer, and sports
scientist, Rudy Mawer, suggests a
5-7-day period of “loading,” taking
5 g of creatine four times per day.
After that, drop the dose back to a
single 5 g scoop.
“Loading helps you get the
benefits quicker, as you saturate
the body’s cells. If you don’t want
to load, that’s okay. It normally
60 STRONGFITNESSMAG.COM
just takes around 30 days to start
feeling the benefits,” says Mawer.
What to look for: While there are
numerous strains of creatine on
the market (all claiming superior
solubility or advantages), nearly
all of the studies that demonstrate
creatine’s effectiveness use
creatine monohydrate. This
particular type of creatine has
been used for decades and is
considered in many circles the
“original and the best,” and is
by far the most well researched.
Purity is key to effectiveness, so
only buy creatine from reputable
brands with limited fillers.
A 3.2-oz portion of
2
OMEGA-3
MAIN GOALS:
Cell and joint health,
hormone regulation,
general well-being
PRIME CANDIDATES:
Everyone and anyone
The details: Omega-3
polyunsaturated fatty acids
are a family of essential fatty
acids that play a key role in
the way the membranes of our
cells function. “I like to call it
a natural, life-long insurance
plan. Omega-3 supplementation
can help lower the risk of heart
and metabolic diseases, along
with improving brain and joint
health,” says Mawer.
It also happens to be one
of the fatty acids the body is
unable to synthesize on its
own. The problem? It’s nearly
impossible to ingest the optimal
levels through nutrition alone.
“If you eat 2-3 portions of oily
fish per day, you may be hitting
the required dose,” says Mawer.
And that’s where
supplementation comes in.
Take this much: While
recommendations by key health
organizations vary, Mawer says
a lot of the research now points
to about 3000 mg or 3 g of
combined EPA and DHA (the two
fatty acids that make up omega-3)
per day. Depending on the product
you choose, that’s about 5 g of
omega-3 or five tablets.
What to look for: The levels
of EPA and DHA are key when
selecting a brand. “Cheaper
FISH SHUTTERSTOCK.COM/EDWARD WESTMACOTT
brands will sell 1 g of omega-3 with
only 300-400 mg of combined
EPA and DHA. In other words, only
around 30 percent of the tablet
will have the crucial fatty acids,”
says Mawer.
Opt for higher quality supps,
with about 700 mg of combined
EPA and DHA, and make sure you
SHAKER BOTTLE ISTOCK.COM/LLEEROGERS
check the use-by date. “Omega-3s
are prone to going rancid. Once
they go bad, they will have a foul
smell and become less potent or
even harmful,” warns registered
holistic nutritionist and women’s
hormone specialist, Jenn Pike.
January/February 2019
sardines contains around 60% of your DV of Omega-3s.

GO FISH:
You would have to eat
up to three servings
of fish a day to even
come close to enough
Omega-3s.

The details: Probotics are
a form of live bacteria found
naturally in the gut, aiding in
digestion and assimilation of
nutrients from the foods we
eat. When particular strains
“It’s also vitally important
to look out for the key strains
of bacteria, as there are
thousands out there. There are
quite a few that have beneficial
research, but three of the most
acidophilus, Lactobacillus
GG, Bifidobacterium
infantis,” he adds.
Also, avoid brands
containing artificial fillers,
flavors, or dairy.

3
of such bacteria are taken popular are: Lactobacillus
in high enough amounts as
a supplement, research has
shown a host of benefits:
aiding gym performance,
strengthening the immune
system, and improving general
PROBIOTICS well-being and even body
composition.
“In the last couple of
MAIN GOALS: decades, fascinating research
General health, has come out linking our gut
health to almost every aspect
immune function,
of human life and even disease
fat loss, training risk, how we store and lose fat,
performance and how we perform or add
muscle,” says Mawer.
PRIME CANDIDATES:
Everyone! Take this much: Ten to DID YOU KNOW?
(Check with your doc 15 billion CFU (colony Sugars like glucose,
forming units) per day is fructose, and other forms
before taking if you are sometimes added to
ideal, taken with a meal.
have any pre-existing probiotics to kickstart
gut issues.) the fermentation
What to look for: Similar
process. Look for non-
to omega-3, dosage is
GMO brands with no
important. Most commercial hidden sugars.
brands or yogurt-based
probiotics have one billion
CFU or less, warns Mawer.

STRONGFITNESSMAG.COM 61

4 sleep, and muscle
GREENS
MAIN GOALS:
Fill nutritional
gaps, performance,
immune health
PRIME CANDIDATES:
Regular gym goers
and dieters
The details: No matter how varied
your diet, it’s often unrealistic
to consume the volume of food
required to ingest all the vitamins
and minerals you need for good
health and optimal performance.
“Research has shown most of
us have our ‘go-to’ 20 foods
that make up 90 percent of our
diet,” explains Mawer. “Because
every different type of fruit and
vegetable contains different
vitamins and minerals, we often
under consume some of them.”
While multivitamins were
once used to fill any dietary
gaps, recent research points to
their ineffectiveness — and, in
Pike’s experience, their potential
for harm. “I work with a huge
population of women suffering
from digestive issues—gas,
bloating, and constipation, to
name a few—and find the more
pills and tablets, especially
multivitamins, they try to add to
their daily regime the worse their
digestion becomes,” says Pike.
A well-designed greens
powder mixed with water, your
smoothie, or other beverage,
carries similar perks to a
multivitamin without any of the
digestive drawbacks.
Take this much: Dosages
will depend on the product
you choose, but one scoop of
greens powder per day is usually
sufficient. “Take greens in the
morning or around midday rather
62 STRONGFITNESSMAG.COM
than at night, as they can be
stimulating to both your bowels
and energy levels,” adds Pike.
The most important thing is
not to be lulled into a false sense
of security. Greens drinks should
supplement your intake of fruit
and vegetables, not replace it.
What to look for: Greens supps
should host a wide variety of
minerals and nutrients, sources
predominantly from organic,
plant-based whole foods. Think
upwards of 20 different foods,
including wheatgrass, spinach,
broccoli, and kale.
Look for a product that
also contains aquatic plants
and algae, such as spirulina and
chlorella. These modern day
“superfoods” have been shown to
fight a multitude of major lifestyle
related diseases, help to manage
blood glucose levels, and boost
your body’s antioxidant levels to
help fight free radicals (the nasty
unstable molecules that occur
naturally from metabolic processes
but cause damage to your cells).
A 2010 study published in Nutrition
found that participants who took
6.3 g of chlorella per day achieved
a 44.4 percent boost in vitamin C
and 15.7 percent boost in vitamin E
in just six weeks.
CHILL PILLS:
Magnesium plays
a role in mood,
5
ZMA OR
MAGNESIUM
MAIN GOALS: Recovery
PRIME CANDIDATES: Those suffering
muscle soreness or sleepless nights
The details: ZMA supps contain
both zinc and magnesium—
two vital minerals involved in
over 500 chemical processes
in the body. “They are both
particularly important for active
women, as naturally their needs
are amplified, and both minerals
play a role in that cellular repair
process,” says Mawer.
While Pike doesn’t
necessarily recommend
ZMA, she acknowledges the
importance of magnesium.
“Magnesium is one of
our most critically needed
minerals, but also one of our
most deficient. It helps with
maintaining a healthy mood,
sleep, hormone balance, and
reducing symptoms of PMS and
menstrual cramps,” says Pike.
relaxation.
“The only issue that arises
from too much magnesium is
looser bowels. If you notice this,
keep at the lower end of dosing,
around 200 mg.”
Take this much: Women need
slightly less than their male
counterpart—approximately
PILLS/KATMOY
300 mg of magnesium and
20 mg of zinc is sufficient.
PHOTOS SHUTTERSTOCK.COM POWDER/MAREKULIASZ
What to look for: “As they are
raw ingredients, it’s normally a
pretty easy purchase without
complex rules or tricks, even
commercially from mainstream
brands,” says Mawer. ZMA
should be relatively cheap, so
any major price mark-ups should
be considered a red flag. S
January/February 2019
12
Ways To
Feeling a lot of
pressure to make
major life-altering
changes this time of
year? Relax. This isn’t
another cliché article
about sticking to a
bunch of New Year’s
resolutions (research
WRITTEN BY LARUE V. GILLESPIE shows 90 percent of
people fail to keep
them going after a
Ditch the resolutions and live couple of months,
anyway). Instead,
ILLUSTRATION SHUTTERSTOCK.COM/ IRINA LEVITSKAYA

your best life, starting now.

BOXING PHOTO SHUTTERSTOCK.COM/JACOB LUND

we’ve compiled a
checklist of simple
ideas that are going to
have serious payoffs
on your overall well-
being and result in a
kick-ass year.

64 STRONGFITNESSMAG.COM January/February 2019


1 the transition from
Learn to Say No.
Women constantly struggle with
saying no, whether it’s taking
on an extra project at work or
baking four dozen cupcakes
for your kid’s school bake
sale. Unfortunately, trying to
be Wonder Woman isn’t doing
yourself any favors in the long
run. “Saying no is an expression
of self-care,” says Dr. Mark Borg
Jr., a psychologist and co-
author of Relationship Sanity:
Creating and Maintaining
Healthy Relationships.
Start Today: Schedule all tasks
for your week in a day planner
or calendar, budgeting time
for workouts, meal prepping,
and even self-care. If an extra
responsibility comes up, check
your schedule—if there’s no
room, simply say no.
Switch
to A.M.
Workouts.
Morning workouts for the
win! Research supports
making the switch,
pointing to a boost in
mood thanks to the rush
of endorphins, increased
energy, and improved
stress levels throughout
the day. You’ll also
kickstart your metabolism
and burn more fat if you
do it before breakfast.
START TODAY:
Full disclosure:
evening to morning
workouts can suck. To
make it easier, start
simple with a short at-
home circuit workout
as soon as you get up
(see #9). Repeat for 2-3
weeks, then increase
circuit time or shift your
workout to the gym.
STRONGFITNESSMAG.COM 65
 3 Need a little
Eliminate
Emotional
Vampires.
Have a person in your life
who drains your energy with
their negativity? Cut them out.
“Emotional vampires thrive
on the negative emotions
that they provoke in others,”
says Borg. “The emotional
vampire uses her or his own
sense of being victimized… as
a weapon against those who
they drain emotionally.”
Start Today: Borg suggests
disengaging from that person
by ceasing to react to their
complaints. “In other words,
you must stop feeding the
vampire,” he says. “When you
disengage emotionally, the
vampire will begin to starve
and will eventually need to
find another person to drain.”
4 density and healing; petting
Complain Less.
We all need to vent now
and then, but if it turns into
an interminable rant about
everything that ails you,
you end up consistently in
a negative mindset. The
antidote to complaining? Be
grateful. “One of the biggest
ways to combat complaining
is to practice gratitude,” says
New Jersey-based life coach
Cornell Thomas, who authored
the book, Extra-Ordinary.
Start Today: Say “thank
you.” According to multiple
studies, these two words
have the power to boost
relationships, increase
employee performance,
and even improve overall
health and happiness.
66 STRONGFITNESSMAG.COM
5 a second. Whether your
Rescue a Pooch
(or a Puss).
Studies show pet ownership
is good for your physical and
mental health. The frequency
of a cat's purr has been
shown to be good for bone
a dog reduces stress and
releases oxytocin (the feel-
good hormone) in your brain.
“Pets make people happy,”
says Carol Novello, founder
of MutualRescue.org. “And
happier people are healthier
and more motivated to take
better care of themselves.”
Start Today: Locate a dog or
cat in need of a good home
in your city, in the US and
Canada, at Petfinder.com.
74 percent of pet owners reported owning
a pet improved their mental health.
help getting
to your goals?
A professional
trainer can show
you the ropes.
Hire a Pro.
Okay, so let’s talk about
those resolutions for just
goals include starting
your own business,
getting to the bottom of
that health problem, or
whipping yourself into
the best shape of your
life, don’t go it alone.
Increase your chances of
success by investing in
a coach (or nutritionist,
trainer, consultant, etc).
“I’ll use a sports analogy,”
says Thomas. “If you are
playing the game, it's
going to be harder for
you to see all the little
things going on around
you. But a coach is on the
sideline and can see the
whole picture. That's the
difference.”
START TODAY:
Make a list of your
goals in order of priority
and decide in which area
you could use the most
guidance.
7
Start a
Journal.
Regular journaling has been
shown to have a number
of mind-blowing benefits
that include improving self-
BATTLE ROPES AND MEDITATING PHOTO SHUTTERSTOCK.COM/JACOB LUND BYE FELICIA ILLUSTRATION SHUTTERSTOCK.COM/INNAPOKA
awareness and mindfulness,
increasing success in
achieving goals, boosting
memory and emotional
intelligence, and reducing
psychological stress. “I am
a big believer in lifestyle
journaling—food, exercise,
water, sleep,” says Dr.
Susan Besser, a primary
care physician with Mercy
Medical Center in Maryland.
“This skill teaches you
about yourself, helps point
out your strengths and
weaknesses, and helps
DOG ILLUSTRATION SHUTTERSTOCK.COM/TACKEY
you work on change.”
Start Today: If you’re new to
journaling, consider a “bullet
journal,” which is designed
to encourage you to make
to-do lists, track habits,
and journal in point-form.
Available on Amazon.com.
January/February 2019

Flip to page
68 for a
killer HIIT
routine!
8 and Pew Research Center
Bring Back
Family Dinners.
Research published in a
2011 issue of Pediatrics
found that children ages
9-14 who engage in regular
family mealtimes have more
healthful eating patterns,
including eating more fruits
and vegetables. Moms even
reported reduced levels of
stress after sharing meals
with their family.
Start Today: The easiest
way to make family
mealtime a priority is to
set the menu for the week
ahead of time and only buy
those ingredients. A great
way to get kids involved
in dinner conversation?
Ask that everyone at the
table share their highs
and lows from the day.
Regular mindfulness
practice can help
you make healthier
choices throughout
the day.
9 mind and body. Instead,
Do More HIIT.
Besides being incredibly
efficient, high-intensity
interval training has a slew
of fitness benefits including
boosting metabolism for
several hours post-workout.
Start Today: “Begin every
day with a 10-minute,
focused HIIT workout,”
suggests Dani Singer, a
nationally certified personal
trainer and CEO of Fit2Go
Personal Training in
Baltimore, MD. “Do it before
you even check your phone.
It should be like brushing
your teeth: automatic.”
11
Curb
Cellphone Use.
Live in the Research organizations
Moment. such as Flurry, eMarketer,
Stop beating yourself
up for what you didn’t discovered Americans
accomplish last year. spent an average of four or
Continuous regret and
more hours a day on their
cellphones in 2017. That’s
fruitless rumination can 120+ hours a month! Terms
wreak havoc on the like “nomophobia” (fear
of having no cell phone),
work on becoming more “textiety” (stressful feelings
mindful. Results from a of needing to immediately
2016 study published respond to text messages),
and “smartphone
in the Scandinavian
addiction” are not only
Journal of Psychology
part of our vernacular, but
showed that people who
practice mindfulness are causing unnecessary
stress and anxiety.
tend to engage in
healthier behaviors Start Today: Install an app
such as going for regular such as Moment or Checky
that records how long you
doctor check-ups and
spend on your phone each
exercising. Other studies
have linked mindfulness day, and the number of
times you unlock it. Talk
to improved memory,
about a reality check.
focus, and empathy.
START TODAY: 12
Begin with 5-10 minutes
of quiet reflection or Get Your zzzS.
meditation each day, or Seriously. More than a third
journaling your feelings of American adults aren’t
each night before bed. clocking the recommended
7-9 hours of sleep a night,
and approximately 50-70
million adults suffer from a
sleep disorder, according to
the US Centers for Disease
Control and Prevention.
“Lack of sleep can leave
you fatigued and with a
weakened immune system,
which could make you more
susceptible to infections,”
says Dr. Shab Krish, author
of Restore Your Rest:
Solutions for TMJ and Sleep
Disorders (krish.com). “It can
also decrease your mental
acuity, disrupt natural
hormone levels, and lead to
a variety of other significant
health problems.”
Start Today: Sleep-better
tips include keeping your
room dark and cool (68°F),
avoiding screen-use one
hour before bedtime, and
journaling your thoughts or
tomorrow’s to-do list before
lights out. S
STRONGFITNESSMAG.COM 67
 GET
FIT
WITH
HIIT
Like it or not, the “dreadmill” could be your BFF (best fitness
friend) — especially if winter weather has you trapped indoors.
Here, we give you three effective treadmill HIIT workouts that
bust boredom and get you noticeable results.
WRITTEN BY MARTA USTYANICH

68 STRONGFITNESSMAG.COM January/February 2019

 Hating
on cardio
is so passé,
especially when there’s no
shortage of ways to make it fun
and challenging—yes, even
on a treadmill. “One thing I
encourage people to do is to
view it as a tool and to train
with purpose when you’re on
the treadmill,” says 50-Mile
Treadmill World Record Holder
Jacob Puzey, head coach at
Peak Run Performance in
Calgary, Alberta, where the
unforgiving Canadian winters
force his training indoors. “It’s
quite a remarkable tool if you
think about it: it’s something
that allows us to run safely
indoors for those of us who
experience winter.”
But even as the temperature
warms up, Puzey still hits
the treadmill “because it’s
an effective way to train,”
he says. Mindful, focused
treadmill runs can bring you
closer to goals like running a
half or full marathon, or even
an obstacle course race, since
they not only develop your
aerobic capacity, but also your
muscular endurance. What’s
more, a light jog on a treadmill
is a great way to warm up
your body for an endurance
strength workout, or to cool
Turn for More! down after your lifting session.
Flip the page for three
It’s a HIIT
killer treadmill HIIT If a no-fuss, fat-scorching
workouts developed sweat sesh is your jam, you’re
PHOTOGRAPHY SHUTTERSTOCK.COM/HARBUCKS
in luck. Fortunately for you
by our expert! (and your short attention span)
HIIT, or high-intensity interval
training, lends itself perfectly
to treadmill workouts. HIIT
also happened to make the
American College of Sports
Medicine’s (ACSM) top three
fitness trends three years
running, with its combined
effectiveness and efficiency
being likely factors, according
to a study published last August
in PLoS ONE.
Keep in mind, though, that
with the intensity of your
intervals often peaking at
85 percent or higher of your
rate of perceived exertion
(RPE), less is more with these
types of workouts. “When it
comes to HIIT, adding volume
doesn’t deliver better results,
it actually hinders,” concluded
researchers in a Les Mills study
published last May. They advise
capping HIIT workouts that are
above a 90-percent maximum
heart rate at no more than
30-40 minutes a week to net
maximum benefits.
Cardio Cut-Down
Instead, Puzey recommends
making one of your weekly
runs a cut-down, or progression
workout (“that’s one of my
staples on a treadmill”).
Start at a comfortable pace
and gradually increase the
effort as you go. You can do
this organically and increase
the speed as you adjust to
the effort, or incrementally,
increasing the speed a little at a
time every quarter mile. “I went
from couch potato to marathon
in four months doing that an
hour a day and got fit really
quick,” says Puzey. He lost 25
lbs in the process, and even ran
“surprisingly well” for his first
marathon.
Do this as a standalone
workout or a warm-up before
your strength session—unless
you’re training purely for
strength gains with explosive
movements that require a big
power output, cautions Puzey, in
which case, skip the warm-up.
STRONGFITNESSMAG.COM 69
 TO BUST
TREADMILL
BOREDOM,
we enlisted Puzey to put together
three HIIT routines. Whether you’re
into plyometrics, speed drills, or booty-
building hill climbs, there’s something
for everyone. Just limit your all-out
efforts to no more than 40 minutes
a week to avoid overtraining.

WORKOUT #1: WORKOUT #2: WORKOUT #3:

PLYO HILL DRILLS SPEED DRILLS
TREADMILL HIIT

Prep your muscles with this routine prior
to an intense lifting session, says Puzey.
“You’ll warm up the body and lungs
for a good session just by doing [a few
bodyweight] exercises really quickly.”
Hill climbs should be a staple in every
repertoire, especially for anyone working
on booty gains. “Running uphill also
reduces the impact on your joints,”
explains Puzey, boosting strength while
reducing your risk of injury.
This classic workout, known as a
Fartlek workout (Swedish for “speed
play”) alternates all-out bursts of
speed with recovery jogs, preparing
your body and mind for the demands of
longer and harder efforts.

WARM-UP: 10–15 min jog, 4–5 RPE*

WARM-UP: 10–15 min, 4–5 RPE
WORK 1-min run, 6–8 RPE WARM-UP: 10–15 min, 4–5 RPE
INTERVALS: WORK 60–90 sec, 3–5%
INTERVALS: incline, 7–10 RPE; 6–8 WORK 60–90 sec, 6–8
Choose 5–10 full-body intervals, depending on INTERVALS: RPE; 6–10 intervals,
RECOVERY
plyo moves and do 20 your fitness level depending on your
INTERVALS:
reps of one at each fitness level
interval (ie: squat jumps, RECOVERY 1 min; 4–5 RPE; you can
push-ups, burpees, INTERVALS: choose to lower your RECOVERY 1-min jog; 4–5 RPE
PHOTOGRAPHY SHUTTERSTOCK.COM/JACBOB LUND

lunges, box jumps, etc.) incline or your speed INTERVALS:

COOLDOWN: 10–15 min jog, 4–5 RPE COOLDOWN: 10–15 min, 4–5 RPE COOLDOWN: 10–15 min, 4–5 RPE

*Know Your RPE : The Rate of Perceived Exertion is a numerical scale to measure how difficult or intense an exercise feels.
The scale begins at 0, which represents no difficulty, and goes to 10, which represents very, very difficult.

70 STRONGFITNESSMAG.COM January/February 2019

GET INSPIRED

FINDING STRONG Anorexia dictated my life since childhood.

How overcoming my disease helped me discover my true
strength—and taught me to love myself in the process.
WRITTEN BY JAIME FILER PHOTOGRAPHY BY DAVE LAUS

72 STRONGFITNESSMAG.COM January/February 2019


I was very active as a kid;
I always had a ball in my
hand instead of a doll.
When I was only four years
old, my dream was to become a
professional athlete. I already
knew sport was in my blood,
and I was born to compete.
It’s ironic that the same
thing that made me feel alive
almost killed me.
I remember the exact
moment I decided to start my
first diet. I was eleven years
old, and I had just started at
a new school. I knew I had to
fit in and in the fifth grade, I
believed becoming a size zero
was the only way to do that.
Although I was already a
healthy weight, I started eating
less at breakfast, giving away
my lunches, and lying to my
parents about going out to eat
with friends, in order to shed
pounds. And I did. By the time I
started the eighth grade,
I stopped getting my period.
When I got to high school,
I’d perfected the art of denial.
I was eating just enough
calories to continue playing
three different sports and keep
working out, but not enough to
maintain my grades. Becasue
I wasn’t feeding my brain, it
became impossible to stay
focused long enough to study
for tests and my grades started
to slip, along with my social
life. As my weight plummeted
to 104 lbs, my friends wrote a
letter to my mother expressing
their concern.
Between grades 10 and
11, I was hospitalized three
times. After being monitored
bi-monthly by Sick Kids
Hospital in Toronto, Canada,
I had dropped below what
the doctors considered a safe
weight and was considered
“medically unstable.” I was
Today, Jaime, 31,
competes in CrossFit.
“I love how strong I’ve
become and what my
body can do.”
2012:
Competing for
the first time,
Jaime steps on
stage at 95 lbs.
forced into inpatient care for
40 days, then transferred to
the outpatient program during
the summer, but eventually
ended up in the hospital for
kidney dialysis.
Shortly after treatment,
I discovered competitive
bodybuilding. I was training
hard in the gym, and in my
mind, believed I had the
physique to compete. The
reality: at 5’7”, I was barely
hitting 100 lbs.
Motivated by my goal to
compete in fitness, at 18 years
old I whittled my body down to
“His comment shocked me
into seeing the truth: that I’d
slowly been killing myself for
the last eight years.”
my lowest weight ever of 95 lbs
and stepped on stage in my first
show. I was confident, I thought
I had rocked it. That is until
after the show, one concerned
judged called me personally
and told me I looked like I
belonged in a hospital, not on
the stage.
His comment shocked me
into finally seeing the truth
about my disorder: that I’d been
slowly killing myself for the last
eight years of my life. I realized
then that if I didn’t recover by
my 21st birthday, then I would
have lived with an eating
disorder longer than I had lived
without one.
I believe this is what they
call the “ah-ha moment.”
Suddenly, I was desperate for
an identity that did not involve
having anorexia. In order to
start the recovery process,
I hired a social worker and
confided in my friends about
my illness. I stopped lifting
temporarily in order to put on
weight and reintroduced what
I had deemed “scary foods”
back into my diet, things like
candy and fast food.
By 21, my period returned,
and all of my blood work and
tests were normal again.
It’s been 10 years since my
recovery and now, I’m finally in
a place where I don’t care about
my weight. I no longer compete
in bodybuilding and instead, I
compete in CrossFit. I love how
strong I’ve become, and I’m in
love with what my body can do.
I’m so grateful for weightlifting
(and that judge from my first
fitness show) for helping me
take control of my illness and
get a second chance at life.
STRONGFITNESSMAG.COM 73
UNSTOPPABLE WOMEN
Women
to Watch
Find out how these real women
are changing the face of fitness.
WRITTEN BY CHELSEA CLARKE
Megan Rigby
Age: 32 Hometown: Peoria, AZ
Gig: Nurse Practitioner & Health Coach
Taking cues from her personal
journey on the competition stage
and the stresses that come with
medical school studies, Megan
realized just how unbalanced
her life had become, and made a
commitment to regular workouts
and mindful eating, overhauling
her entire lifestyle. Once she saw
the changes in her own body, she
knew she had to share what she’d
found with others. “As a coach,
74 STRONGFITNESSMAG.COM
Follow her: @Macro_MINI
I focus on the mental changes
as well as physical. We must
heal our minds before we can
appreciate the external changes.”
In the health and fitness world
that’s obsessed with extremes,
Megan’s mission is to combat
the all-or-nothing mindset
with dedicated balance and
moderation. Nurse practitioner,
nutrition consultant, and owner
of Macro MINI, an online fitness
and nutrition coaching program,
Megan knows that her clients
will only see results if they find
manageable and sustainable ways
to incorporate health into their
lifestyles. “Nutrition and fitness
were never meant to be 100
MEGAN PHOTO JAMES PATRICK
percent of your life. I teach women
to embrace these aspects as a
balanced part of their lives, without
the frustration, intimidation,
or extremes,” she says.
January/February 2019
 @ Find out how you could be
the next Woman to Watch at
strongfitnessmag.com

Christin Gallagher
Age: 31 Hometown: Reno, NV
Gig: Coach & Fitness Club Manager
Follow her: @christin__joy_

Christin admits she spent years lifting as therapeutic rather than

training at the gym to change her
body not from a place of love,
but out of self-hatred. Suffering
from an eating disorder and body
image issues, she allowed negative
thoughts to rule her life, until one
day she had had enough. “I reached
my lowest point with my eating
disorder, and I was exhausted.
I finally began learning how to
train with self-love,” she says.
Shifting her thinking in the
“I’ve used fitness to gym, Christin released every
free myself from a negative thought and emotion
negative past.” with each rep and viewed weight
punishment. Now Christin shares
her story with others who may
be struggling with similar issues
in body positivity workshops,
and stresses the importance of
staying open and honest about
her experiences, knowing that
the imperfections are what
people relate to most. “I want
to show people that fitness can
be a tool to transform mentally
as well as physically. I hope my
story inspires others to love
themselves unconditionally in
their own fitness journeys."

“There’s nothing
Lauren Mauro like a good lifting
session to get me
Age: 24 Hometown: New York, NY all pumped up!”
Gig: Trainer & Orangetheory Coach
Follow her: @ren_mauro

In 2015, Lauren looked in the coach for an Orangetheory

mirror and was shocked to find
she was too thin. An active
childhood mixed with college
weight gain had pushed her to
CHRISTIN PHOTO CHRIS M STANTON LAUREN PHOTO ANTONIA SHAPOLSKY
Fitness studio, and she takes the
title seriously. “The NYC fitness
market is really competitive,
and I plan on doing everything

regular SoulCycle classes, but in my power to make my studio

on that day, she went to the gym
and educated herself on building
muscle. With her newfound
physique and knowledge, Lauren
became a certified trainer so she
could spread the good word on
weight lifting to other women.
“If you look good, great. But if
you don’t understand why your
type one and type two fibers
work differently, you’re selling
yourself short,” she says.
After becoming a trainer,
Lauren was recruited as head
the best,” she says. “I want it
to feel like a second home.”
Lauren follows what she
calls the 90/10 rule, eating
healthfully most of the time but
leaving space for the occasional
indulgence ("I would live in a
jar of Nutella if I had my way"),
and trains 6-7 times per week.
“There are times when I’m
exhausted, but that’s where
the discipline comes in. When I
train like an athlete, I can handle
anything that’s thrown at me."

STRONGFITNESSMAG.COM 75
STRONGCAMP CAPTURED

Fall
STRONGCAMP 2018

ALBANY, NY
OCTOBER 13-14
HIIT IT WITH BRITT
AMBASSADOR:
Brittany Burnham
EXPERTS/TRAINERS:
Melissa Martin, Sandy Vo,
Michelle Pollard,
Donna Mannarino,
Gisela Bouvier, Nicole
Cardarelli, Kelli Carr A killer full-body workout!

ALBANY, NY
Tire flips to
burn it out.
PHOTOS CHRIS BRUNO

76 STRONGFITNESSMAG.COM January/February 2019

 SUFFIELD, CT
NOVEMBER 10-11
LAND WARRIOR Keeping rhythm
CROSSFIT in a Pound workout.

AMBASSADOR:
Dacia Lucas
EXPERTS:
Susan Tripp, Kelly
Bonner, Becca Prete,
Carie Pinheiro,
Esmin Feliciano,
Elizabeth Golden

SUFFIELD, CT
Honoring those
who serve at this
special Veteran's
Day STRONGCAMP.
PHOTOS RANDALL BURLINGAME AND KEN MIDDLETON

STRONGFITNESSMAG.COM 77
 STRONG
FITNESS SUMMIT

RED HOOK, NY

RED HOOK, NY
NOVEMBER 3-4
FITNESS FUSION OF
THE HUDSON VALLEY

AMBASSADOR:
Liz Cort
EXPERTS:
Kirstyn Brown, Paul
Buceta, Tara Donchek,
Nicole Costa, Kim Lipe,
Ally Bowen, Shari Ciapka,
Rachel Carter
PHOTOS PAUL BUCETA

Fit entrepreneurs
in it together.

78 STRONGFITNESSMAG.COM January/February 2019

 Our First
STRONG
Fitness
Summit!
Fitness guru Liz Cort
has made a name for
herself in the industry
by mentoring other
entrepreneurs on
building their brands
in a big way. Alongside
experts in every realm
of the fitness world,
the STRONG Summit
weekend guided women
as they learned how to
market themselves,
improve networking,
and develop the secret
to securing their own
million-dollar businesses.

Team-building
exercises.

STRONGFITNESSMAG.COM 79
We Tried It Got something you want us to try?
Email us at yousaidit@strongfitnessmag.com
or tag us on Insta @strongfitnessmag.

The DIFFICULTY
RATING:

Peloton 8/10
There’s no
faking it on the
Peloton bike—

BikeWe tested the “at-home

the accurate
readings mean
you can’t pretend
to increase the
resistance,
you actually
need to do it.
cycling studio” to see if
it’s worth the dough.

CALORIE BURN:

PHOTO CREDIT: PELOTON

According to Peloton, this stat depends
on your workout length and type,
plus gender, age, weight, etc.*
* As a reference point, an average
45-minute studio spin class can burn
anywhere from 350-550 calories.

WHO TRIED IT: COST: $$$$

Mikaila Kukurudza, The initial setup of the
Editorial Contributor and Peloton bike is pricey at
$1995, but the monthly fee PROS: CONS:
Fitness Enthusiast
is $39, just slightly more
14 daily live classes by Initial cost is steep to
than a single class at a
instructors at an NYC studio. purchase the bike (and we
boutique spin studio.
recommend purchasing
Variety of workouts to
WHAT IT IS: SWEAT RATING: the shoes as well).
choose from, such as theme
Dubbed by media as the Twenty minutes in, you’ll be rides (like 90s hits), live DJ, Some of the “live” classes
“Netflix of fitness,” the dripping with sweat. beginner level, or pro-cyclist. aren’t actually live, but on
Peloton indoor exercise repeat for different time
bike offers live and Workouts as short as
zones.
on-demand spin classes five minutes, or up to
right to your living room. 90 minutes. The $39 a month
subscription is optional,
THE WORKOUT: Option to compete against
but without it you get very
Choose from 11,000+ riders from across the
limited classes and no
instructor-led classes, country in real time.
access to the leaderboard.
including the option of
add-ons like upper-body
or stretching routines. The Peloton feels like a professional spin-
studio bike and provides a more accurate
reading of your workout and resistance.”

80 STRONGFITNESSMAG.COM January/ February 2019

 Uncover
Your Strong.
Own Your
Strong.
Join
Our Squad!
PHOTO PAUL BUCETA

Killer Workouts • Seminars • Revived Motivation

Stay Tuned for 2019 Dates and Locations!
VISIT STRONG-CAMP.COM FOR MORE INFORMATION