Strong Fitness May-June 2017

STR ONGABS
FITNESS MAGAZINE
IMPROVE
MOBILITY
FOR
5 STRETCHES
FROM A PRO
EVERY Feel
happier
AGE
The Moves
in four
weeks
That Are SUIT UP!
6 On-Trend Swim
Right For You Styles For Summer
Bowl Goals
HEALTHY JESSIE
INSTA-WORTHY
RECIPES PG 42
MAY/JUNE 2017 $6.99
GRAFF
Why shes
our real-life
STRONGFITNESSMAG.COM
DISPLAY UNTIL JULY 3 2017
superhero
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CONTENTS
may /jun
COVER STORIES
32
SUIT UP!
Our style editors favorite
sporty swimwear trends to get
you ready to rock pool season.
36
JESSIE GRAFF
How the American Ninja
Warrior star brought her
superhero dreams to life.
42
BOWL GOALS
Have your camera phone
66
ready! From sushi bowls
to Buddha bowls, these
recipes are as gorgeous
as they are tasty.
50
ABS FOR EVERY AGE
FEEL Six packs dont have
HAPPIER IN expiration dates! Get the
most eective exercise for
FOUR WEEKS your body and decade.
Take our one-month
positivity challenge 70
and change your
mindset from
IMPROVE MOBILITY
A mobility expert shares her
gloomy to optimistic. personal stretching routine
for relieving hip tension and
improving range of motion.
2 May/June 2017 STRONGFITNESSMAG.COM
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pg 30
pg 70
pg 42
TRAINING NUTRITION Load up on

26 Trainer Talk 24 Eat Something New motivation
Is cortisol putting a cork in Why fava beans should be the for summer!
your results? Our columnist star of your summer cooking.
explains how. PLUS: This tasty taco recipe
cranks up the fiber factor.
28 Master This Move MOTIVATION
You got this! Make the 42 Bowl Goals
kettlebell snatch a staple These four nutritious food 33 Profiles
in your routine. bowls will make you ditch Meet one of the most
plates altogether. dedicated athletes in the
30 The Quickie WWE, Charlotte Flair. ON THE COVER
A 30-minute full-body blast HEALTH COVER ATHLETE JESSIE GRAFF
for getting lean and strong. 74 Get Inspired PHOTOGRAPHY PAUL BUCETA
54 This Is Your You wont believe what HAIR & MAKEUP MONICA KALRA
50 Abs at Any Age Brain on Fitness 20-year-old Marin Minamiya TIGHTS BY THE GAP
Scrap the cookie cutter Is exercise the new has accomplished.
approach and get the move antidepressant? How
thats right for you. science is making 76 Women to Watch In Every Issue
the connection. Three real women we couldnt
60 Make the Switch help but notice. 6 ADVISORY BOARD
Abandon your comfort zone INNER 8 CONTRIBUTORS
and freshen up your routine STRENGTH 78 STRONGCAMP Captured
with these training swaps. How finding your tribe could 10 GETTING SOCIAL
66 On the Sunny Side change your life.
12 EDITORS NOTE
70 Its All in the Hips The mind-blowing health
Feeling a little tight? Instantly benefits of a positive mindset. 80 The Fit List 17 THE CIRCUIT
improve mobility with these Tips and tricks to avoid wasting
PLUS: Take our four-week 32 LIPSTICK & LEGGINGS
five stretches. precious time in the gym.
positivity challenge!
34 GET INTO GEAR
STRONGFITNESSMAG.COM May/June 2017 3
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GET STRONGER @ strongfitnessmag.com
Cover
Athlete
Insider!
Stuntwoman and role
model Jessie Gra
talks about training for
American Ninja Warrior.
PLUS: Behind-the-scenes photos
from our Los Angeles road trip.
MORE
STORIES
ONLINE...
BIG LITTLE LIES
Ten training myths everyone
believes to be true.
SUNS OUT, GUNS OUT

Our favorite exercises for
Post Your Happy! sculpting athletic shoulders
Take the and arms in time for summer.
#strongpositivitychallenge
and win cool prizes. BUDDY UP
Turn to page 68 for details. Grab a friend and try our
super fun partner workout!
GOT A QUESTION FOR OUR EXPERTS?
Email us at yousaidit@strongfitnessmag.com WHEN TO GO ORGANIC
We tell you when to shell
out the extra bucks at the
farmers market.
SFM22_TOC3.indd 1 2017-04-04 4:15 PM

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S Expert Advice
PROPER CARE
CAN KEEP
CALLUSES
AT BAY.
ADVISORY
BOARD
HEALTH
ARIC SUDICKY, MD
Health, fitness and nutrition
expert; published writer and
fitness model; University of
FITNESS Calgary, Faculty of Medicine
GINA TACCONI-MOORE, JOELENE HUBER,

BLA, LMT, CFL1 MSC(A), PHD, MD
Founder and owner of CrossFit Pediatrician; sta physician,
Lowell and The Treatment Room, St. Michaels Hospital Toronto;
Lowell MA; licensed massage assistant professor, Faculty
therapist and full body certified of Medicine at the University
in Active Release Techniques of Toronto; founder of
uberhealthykids.com
CATHY SAVAGE
Competition prep coach; owner MICHAEL HART, BSC, MD, CCFP
of Cathy Savage Fitness, online Family physician; cannabinoid
nutrition and training program; medicine; nutritionist; head
founder of Camp Savage physician at Kilworth Medical
Clinic, London, ON
EMILY PANTALEO, BSC, BED
Certified personal trainer and
fitness instructor; fitness model
NUTRITION
EMILY SATRAZEMIS, RD, CSSD
CHRISTMAS ABBOTT, CF-L1,
Sports dietitian; nutrition
USAW-L1, ACE CPT
consultant; Nutrition
Raleigh-based owner & head
Communications Manager,
coach of CrossFit Invoke;
Sacramento, CA
CFHQ Seminar Sta;
professional athlete; speaker;
JENN PIKE, RHN
author of the national best
GINA TACCONI-MOORE, BLA, LMT, CFL1, FOUNDER AND Holistic nutritionist; bestselling
seller The Badass Body Diet. author of The Simplicity
OWNER OF CROSSFIT LOWELL AND THE TREATMENT ROOM
Project: A Simple, No-Nonsense
MIKE T. NELSON,
Approach To Losing Weight &
PHD, MSME, CSCS
Changing Your Body Forever!
Adjunct professor and member
You Asked: I have calluses on my hands of the American College of
Sports Medicine; PhD Exercise
MARC BUBBS, ND, CISSN, CSCS
Toronto-based doctor of naturo-
from lifting. Should I wear gloves? Physiology and MS Mechanical
Engineering (Biomechanics)
pathic medicine; sport nutrition
lead for Canada Basketball;
Im not an advocate of lifting gloves. The extra material strength coach; speaker; author
ASHLEY CONRAD
diminishes your grip strength on both barbell and pull-up World-renowned fitness, of The Paleo Project.
movements, and robs your hands of the ability to adapt. nutrition and lifestyle expert;
celebrity trainer; founder &
Instead of gloves, try keeping those calluses in check.
CEO of Clutch Bodyshop
SPORTS MEDICINE
Invest in a callus shaver (around $7 at drug stores), then go training club, Los Angeles, CA BRAD BALDWIN, BA, DC
after raised calluses when your hands are drytrying to Chiropractor, Bayview
shave them down while wet makes it tough to distinguish MIND & BODY Chiropractic Health Centre,
Toronto; certified contemporary
calluses from normal skin. acupuncturist; trained in
LINDA MALONE, BSC, E-RYT 500
Secondly, avoid having dry skin. If you tend to use active release techniques
Founder and director, Iam Yoga
chalk, wash your hands before you leave the gym, since Inc., Toronto; founder of The Blu
JAMES HO, DC, BHSC
chalk can be seriously drying. Add a dense moisturizer or Matter Project
Chiropractor, Athletes
balm to your daily hand-care routineI personally love MICHELLE ARMSTRONG, Care Sports Medicine
Centres, Toronto; active
Bag Balm brand ($6 per 1 oz tin; bagbalm.com). MM, BMSC, CPT, NWS
Mindset expert; fitness trainer; release techniques provider;
bestselling author; motivational consultant to recreational
and professional athletes
speaker; The Life Renovator
Quick Tip: If you tear a callus, remove excess
skin with cuticle nippers and soak your hand ZAIN SARASWATI JAMAL
SUPPLEMENTS
PHOTO PAUL BUCETA
Certified holistic sports

in salinated water for 2-3 minutes (yep, it nutritionist; yoga teacher; KAMAL PATEL, MPH, MBA, PHD
stings). Gently pat dry and apply a calendula- personal coach; founder of Director at Examine.com, a lead-
based cream or oil to the open area. yoga, fitness and lifestyle ing online resource for nutrition
blog Eve Post Apple and supplement study analysis.
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S Contributors
A professional makeup and
hair artist from Toronto,
Canada, Monicas love
for makeup started at a
very young age. After high
school, she received her
SNATCH
YOUR WAY TO
SERIOUS GAINS
ON PG 28.
diploma in Aesthetics, as
well as a Bachelors degree
in Health and Society. She
MONICA KALRA, has since had the pleasure
MAKEUP/HAIR ARTIST of working with some of
the biggest names in the
fitness industry, and 14
years later, Monica can say
she has had plenty of her
work displayed in various
publications, including this
issues cover.
As a former gymnast of
nine years, Jen has always
been in love with movement.
She taught Pilates for six
years throughout undergrad
and grad school as she
VALERIE PAWLOWSKI,
completed her Masters ACSM, ACE, AFAA, KETTLEBELL SPORT COACH
degree in Kinesiology. For
the past two years, the
Master This Move, pg 28

JEN ESQUER, Southern California-based
DOCTOR OF doctor of physical therapy
PHYSICAL THERAPY has been working in her
practice, educating people When we wanted to learn the perfect form for a
HIP MOBILITY, pg 70
about their bodies, and
helping them optimize kettlebell snatch, we turned to World Kettlebell Sport
movement to maintain an Champion for Team USA, Valerie Pawlowski. Training
active lifestyle.
almost solely with kettlebells for the past nine years,
Valerie became the first American woman over the age of
50 to earn the rank of Master of Sport in 2015. Needless
to say, she knows her stu. Using kettlebells has had the
KETTLEBELL PHOTO PAUL BUCETA MONICA PHOTO PAUL BUCETA VALERIE PHOTO SHARI SPERANDIO
most profound eect on my physical conditionmore
Meghan began blogging than any other training Ive done, she says.
and writing while obtaining
her BSc in Biology and For this issue, Valerie teaches us the proper
post-graduate diploma in execution of the snatch, a coveted and intimidating JEN PHOTO MAHAN TALESHPOUR MEGHAN PHOTO DAVID JAEWON OH
Recreation Therapy. She

full-body movement. The kettlebell snatch most
is known for her work with
the Canadian Mental Health comprehensively works the full body, she explains.
Association, and most It provides posterior emphasis of glutes and
recently, implementing a
movement-based mental hamstringswhat should be our strongest muscles,
MEGHAN BURROWS,
BSC, PTS, RTS health initiative with but are lacking from excessive sitting.
Vancouver Coastal Health.
THIS IS YOUR BRAIN As a performance coach
If youre new to the exercise, this New Jersey-based
ON FITNESS, pg 54 with six years of personal expert recommends getting your bearings with a
training experience, dumbbell first. Its more pleasant and familiar to
her clients range from
corporate wellness to begin learning with a dumbbell first to create the
novice fitness users. pattern; then progress to kettlebell.
SFM22_Contributors.indd 1 2017-04-06 3:56 PM

SFM22_009.indd 1 2017-04-03 1:17 PM
S Getting Social
+22,250
VISIT
FOR MORE ARTICLES
LIKE THIS ONE!
NUMBER OF FACEBOOK FOLLOWERS WE REACHED WITH THIS ARTICLE.
@STRONGFITNESSMAG
TWEETED:
Fitness Experts!
What is your all-time
favorite core exercise?
@macynelson13 via Instagram

Today, I did the @FeliciaRomero
V-Ups and side
#strongweekendchallenge plank are a few of
and it kicked my butt!! It my faves!
was the perfect total-body
shredder to get my heart
rate sky high. Ill be
burning fat like a maniac
all day now! My time @lauratarbell
for 5 rounds was 12:59! Currently lovin
this power combo:
#strongweekendchallenge oblique wall balls
& TRX pike-ins
w/ 4-sec negative.
Explosive and
Crazy!
YOUR FAVE
INSTAGRAM POST
DURING THE @FranciscaDennis
MONTH OF MARCH Gotta be hanging
To strong women everywhere of all straight leg raise!
ages, shapes, and sizes, thank you
for inspiring us today and every day.
#internationalwomensday
GOT SOMETHING TO SAY? SEND YOUR FEEDBACK TO YOUSAIDIT@STRONGFITNESSMAG.COM
SFM22_Social.indd 1 2017-04-06 3:58 PM

#mystrong
Thank you for inspiring us with your
fiercest moments in health and fitness.
You are proof that our readers are STRONG.
MOMENT
Keep posting your pics with the hashtag
#mystrongmoment.
@_robinball @forcefitnessocr @debifitphotog @jessliftsstu
@torielinfitness
@margauxdrake
@tiuelyshaomoomy @egbarbely
@ironwillironjill
OUR FAVORITE MOMENT

Theresa Stanley
29, ST. ALBERT, AB
As a Taekwon-do instructor and owner of a health and wellness business,
@_ROBINBALL PHOTO DANIELLE MEREDITH PHOTOGRAPHY
Theresa is using her platforms to inspire other women. Ive always been
an advocate for female empowerment through martial arts training,
says the 5th degree black belt. I teach women that strong is beautiful.
Theres no question that her three-year-old daughter Pepper has
@FORCEFITNESSOCR PHOTO WALT_G
picked up a thing or two from her strong mom. When snapping this selfie
in the bathroom mirror, Theresa told her to say cheese. But Pepper had
a better idea. She said, No Mom, say I am strong! I was so happy she
could say that with such conviction.
Now back in her fighting shape after pregnancy, Theresa will be
traveling to Netherlands this September to represent Canada in the
@thebossgirlonthego
Taekwon-do Open World Championships.
SFM22_MSM.indd 1 2017-04-03 10:59 AM

S Editors Note
POSITIVE
VIBES ONLY
Ill be the first to admit Im not always the most positive person.
By that I dont mean Im miserable or grumpy, but if were talking about
a glass of water, I often struggle to see it as half full. For those of you who
can relate to having a tendency to stress out, worry, or fail to see the
bright side of a situation, you know it can take a toll on your well-being.
Your sleep quality, digestion, productivity, and motivation all end up as
innocent bystanders of negative thoughts and self-talk.
But perhaps the good thing about thoughts is that you can change
them. Okay, not overnight, but with a bit of eort towards mindfulness,
gratitude, and acts of kindness, even the most Negative Nancy can
become a more Cheerful Chelsea, and I think we all agree thats a more
enjoyable way to live.
So if you typically use this time of year to clean out closets, tidy up
your diet, and freshen your fitness routine, consider giving your mindset
a polish while youre at it. Youll not only feel better, you could actually
live longer. An eight-year Harvard study found that women who were
optimistic were less likely to die from serious causes like cancer and heart
disease than women who were less optimistic. Other studies have linked
positive thinking to more uplifting benefits, like stronger immunity, less
stress, and even boosted motivation. Thats the power of positivity.
If youre not sure where to start, turn to page 68 and take the
#strongpositivitychallenge. This four-week challenge is comprised of
fun daily tasks, beginning with small changes and progressing into loftier Share your positivity on social media with
goals. And if a sunnier disposition isnt motivation enough, were oering the hashtag #strongpositivitychallenge!
up some cool weekly prizes to sweeten the deal.
Ready to take the challenge? Lets do it together. Share your
victories, big and small, on social media so we can encourage each
other in our pursuit for positivity. At the very least, in one month well
all be happier and healthier than when we startedand that makes me
feel pretty optimistic.
STAY STRONG,
KIRSTYN BROWN
EDITOR-IN-CHIEF
Speaking of positive vibes, heres cover athlete

jessie and her pig, Sammo, posing for the
camera. Just try not to smile at that face!
SFM22_EventsMasthead.indd 1 2017-04-06 3:54 PM

PRESIDENT
KIM GUNTHER
EDITOR-IN-CHIEF
KIRSTYN BROWN
CREATIVE DIRECTOR
ERIN LUTZ
CHIEF PHOTOGRAPHER
PAUL BUCETA
SENIOR DESIGNER (MATERNITY LEAVE)

JACQUELINE HORNYAK
ON OUR RADAR DESIGNERS

ANDREIA PEREIRA, KYLIE ARMISHAW
Summer Kicko
COPY EDITOR
CHELSEA CLARKE
DIRECTOR OF CONSUMER MARKETING

Gear up for beach season with these hot events. KEVIN GREENE
kgreene@strongfitnessmag.com
ADVERTISING SALES
MELISSA TOULOUSE
mtoulouse@strongfitnessmag.com
MAY 20 -21 289-232-1055
UNCOVER YOUR STRONG DIRECTOR OF SPECIAL EVENTS

Join us at STRONGCAMP in Olympia, WA for an incredible womens CHELSEA CLARKE
weekend, complete with fun workouts, guest speakers, and some cclarke@strongfitnessmag.com
awesome swag. FOR MORE DETAILS VISIT STRONG-CAMP.COM!
CUSTOMER SERVICE
JUNE 3-4 help@strongfitnessmag.com
USA 323-206-5026
MOVE TO THE MUSIC Canada 647-797-3886
Celebrate the 20th anniversary of the Rock n Roll Marathon Series
by taking on 26.2 music-filled miles in the city it started in, San Diego, LEGAL COUNSEL
CA. You can also do the half, or the 10k if thats more your speed. SCOT PATRIQUIN
Brauti Thorning Zibarras LLP
JUNE 15 -18 CONTRIBUTORS

FEED YOUR SOUL Paul Buceta, Meghan Burrows, Chelsea Clarke, Blake
Channel your inner yogi at the Hanuman Yoga Festival in Boulder, Cortes, Rachel Debling, Amy Esplen, Jen Esquer, Andrea
HUNUMAN YOGA FESTIVAL CARL KERRIDGE BATTLE GROUNDS ANGELA FONTATA
Falcone, Monica Kalra, Mikaila Kukurudza, Annette Milbers,

CO. Enjoy a weekend of live music, and a variety of yoga styles led by Valerie Pawlowski, Sarah Phillips, Michelle Rabin, Emily
teachers from around the world. Schromm, Jahla Seppanen, Marta Ustyanich
SPECIAL THANKS
JUNE 16 -17 Lewis Howes; Mansion Fitness, West Hollywood; Reebok
Showroom, LA; Sammo Hog
SWEAT IN THE STREET
WOD your way into summer at the Battle Grounds CrossFit
competition in downtown Reno, NV. The outdoor showdown oers DISTRIBUTION PRINTING
both Rx and Scaled events for women and men. Disticor Magazine TC Imprimeries
Distribution Services Transcontinental
Oce 905-619-6565 1603 Boul. Montarville
JUNE 25 Boucherville, Qubec
J4B 5Y2
PLAY DIRTY Printed in Canada
DirtyGirl, the worlds largest womens-only mud run is bringing Always consult your physician before beginning any exercise program.
muddy mayhem to Baltimore, MD. Tackle 14 obstacles along the This general information is not intended to diagnose any medical condition
or to replace your healthcare professional. Consult with your healthcare
5k course in this untimed fun run. professional to design an appropriate exercise prescription. If you
experience any pain or diculty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness,
unsteadiness, light-headedness or dizziness, chest pain or pressure,
nausea, or shortness of breath, contact your physician. Mild soreness after
exercise may be experienced after beginning a new exercise.
SFM22_EventsMasthead.indd 2 2017-04-04 4:19 PM

PURE ADRENALINE
PHOTO BY PAUL BUCETA
SHOT AT REEBOK SHOWROOM LA

MODEL JEN ESQUER
SFM22PA.indd 1 2017-04-19 12:18 PM

You cant put a limit on
anything. The more you dream,
the farther you get.
-MICHAEL PHELPS
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SFM22_016.indd 1 2017-04-03 1:17 PM
the
CIRCUIT Aim for 30Useful news, tips and facts from
the health and fitness world.
Pace Yourself
Listen up, ladies! Struggling to hit a individuals followed the exact same
new personal best in the gym? You exercise program and consumed the
may need to take a closer look at your same amount of calories for 12 weeks.
dietand we dont mean the number The only dierence? Half of the
of calories youre crushing. participants ate common protein
A recent study from Skidmore and sports nutrition products, while
College in New York found that when the others followed a protein pacing
it comes to what you eat, its not diet slightly higher in protein and
just about calorie intakequality is included antioxidant supplements.
key. Whats more, an antioxidant- At the end, everyone in the study
rich nutrition plan that includes saw improvements, but the protein
STRONG TIP
In addition to plenty of fruits moderate amounts of protein regularly pacing group made the greatest
PHOTO PAUL BUCETA
and veggies, be sure to throughout the day, a concept improvements in their fitness. The
consume 20-30 g of protein referred to as protein pacing, could women in the group specifically
per meal throughout the day,
either from whole foods or
have a significant impact on both experienced increased upper-body
a quality supplement. athletic performance and physique. muscular endurance and power, core
In this study, 50 physically fit strength, and blood vessel health.
SFM22_Circuitlead.indd 1 2017-04-04 10:06 AM

the CIRCUIT FITNESS
Thigh
Stronger
stems can
reduce your
health risks
as you age.
Highs
If you avoid Leg Day like your kids
avoid broccoli, you could be setting
yourself up for injury, especially in
your later years. Weak thigh muscles
put older women (but not men) at a
greater risk of osteoarthritis in the knees,
says a study released by the organization
Osteoarthritis Initiative. Focusing on
actions involving knee extension and
flexion can boost this area of the legs.
Training tip: Try adding quad
extensions and hamstring curls to your
17
lower-body workout, or varying your
stance during squats and lunges to
target all muscle fibers in your legs.
THE FORWARD - EXERCISE REPS

BACKWARD WORKOUT Overhead Triceps Extension 10
Looking for a kick in the pants the Shoulder Press 8
next time you hit the gym? Grab two
light- to medium-weight dumbbells Upright Row 10
and perform the following exercises Twisting Biceps Curl 12
in order without rest. When you get Standing Side Crunch 8 (each side)
to the bottom of the list, rest for one Sti-Legged Romanian Deadlift 10
minute, and then repeat, starting with
Squat 12
the last exercise. Repeat once again APPROXIMATE NUMBER
from the top (and then the bottom). Reverse Lunge 8 (each side)
OF CALORIES BURNED
PER MINUTE BY A
130 LB WOMAN RUNNING
LIFT LONG AND PROSPER UP THE STAIRS.
Killing it in the gym may be your goal with each workoutand doing so
could actually decrease your risk of death. Study subjects who performed TRY PERFORMING STAIR
better in one-rep max tests saw a reduced risk of death from all causes. REPEATS: RUN UP AND
Though the study, published in The BMJ, was conducted on men, these
resultsusing strength training in conjunction with cardio and not in lieu
WALK DOWN FOR 20
of it can help reduce your mortality rate are encouraging for both genders. MINUTES TO BURN
AROUND 150 CALORIES.
SFM22_Fitness.indd 1 2017-04-04 10:08 AM

the CIRCUIT FUEL
Spice
COULD ADDING
HEAT TO YOUR
4
MEALS ADD YEARS
TO YOUR LIFE?
of Life?
New research out of the University
of Vermont suggests adding
some heat to your diet to cool o
your risk of an early death. An Number of tablespoons FRUITFUL
analysis of data collected from of extra virgin olive oil MOTIVATION
Feeling unmotivated to
per day that improves
more than 16,000 participants hit the gym? Reach for an
function of high-density apple or some carrot sticks.
found consumption of red hot chili
lipoprotein (causing A recent New Zealand
peppers was associated with a 13 good cholesterol to
study found evidence that
consuming more daily
percent decrease in total mortality, work better), according fruits and vegetables can
particularly those related to heart to a study in the increase your motivation
and psychological well-
disease. Researchers suspect that journal Circulation. being in as little as two
capsaicin, the principal compound weeks. Participants in
the study were separated
in peppers, is responsible for these into two groups: one
benefits, as it has been linked group consumed the
recommended two servings
to the prevention of obesity and of fruit and two to three
cardiovascular diseases. servings of vegetables,
while the other group
received an additional
two servings of fruits and
Carb Load Your Immunity vegetables. Researchers
found that participants
Newsflash: The more training intensely for who consumed the most
strenuous you exercise, 90 minutes or more, fruits and vegetables
the longer it takes researchers recommend showed an improvement
your immune system consuming 30 to 60 g in motivation, vitality, and
to return to its full of carbs for every hour psychological well-being
strength, according to a of activity immediately after just two weeks.
recent study published post-workout to
FLIP TO PAGE 46 FOR A
in Journal of Applied minimize these eects VEGGIE-LOADED RECIPE!
Physiology. If youre and speed recovery.
PHOTO PAUL BUCETA
SFM22_Fuel.indd 1 2017-04-04 10:09 AM

HEALTH
1%
the CIRCUIT
Gluten-Free
Consequences
If youre one of the the journal Epidemiology,
ONLY ONE PERCENT
thousands of Americans found mercury levels were OF AMERICANS
who follow a wheat-free 70 percent higher in the HAVE BEEN
diet, a word of caution: bloodstream of gluten-free DIAGNOSED WITH
dont go overboard on the participants, and arsenic CELIAC DISEASE
rice-based products. levels in urine samples were (AN AUTOIMMUNE
New research suggests doubled. Further studies REACTION TO
gluten substitutes are needed to confirm the GLUTEN), HOWEVER,
containing rice flour are risks, but in the meantime, A 2012 STUDY FOUND
subject to bioaccumulating consider experimenting 25 PERCENT TRY
arsenic and mercury, with other wheat-free TO AVOID GLUTEN
which can increase the flours and grains, or IN THEIR DIETS.
risk of chronic diseases. getting more starches from
The study, published in vegetables instead of grains.
Sip Smart
Love to cut loose on be more harmful to
the weekends? Keep your liver than drinking
your drinking in check. regularly in moderation.
According to results of A UK study found a
a recent animal study moderate amount of
reported by the Research alcohol consumption
Society on Alcoholism, can lower your risk of
binge-like drinking could heart attack.
THE FITNESS
CONNECTION
BREAD PHOTO SHUTTERSTOCK.COM/IODRAKON
Breast cancer survivors

who moderately exercise
Is your 30 minutes daily or
gluten-free complete 75 minutes of
bread hiding high-intensity exercise a
something? week significantly reduce
their risk of metastasis
(cancer cells spreading to
new areas of the body).
SFM22_CircuitHealth.indd 1 2017-04-03 11:23 AM

the CIRCUIT SUPPLEMENTS
A better whey to recover?
You already know whey exercises, in this study,
Fact or Myth:
protein helps with muscle participants completed a
recovery post-workout, full-body exercise routine.
but how much protein do Results showed that the
Coconut water
you need per meal? Past acute response of muscle
research generally showed protein synthesis was
that about one scoop statistically higher for the
hydrates
(20-25 g) of whey protein 40 g dose compared to the
at once was enough 20 g dose of whey protein.
to start the recovery Hopefully a follow-up
better than process known as muscle

protein synthesis.
chronic training study
will be done to see if the
regular H2O
However, new research higher acute dose adds
published in Physiological up to more muscle over
Reports is suggesting time, but in the meantime,
40 g may be better. adding more protein after
Myth! In a recent study conducted While previous studies training may be beneficial.
were typically conducted Source: Mike T. Nelson,
by the supplement experts at only using leg extension PhD, MSME, CSCS
Examine.com, researchers found
40%
that despite containing electrolytes
and carbohydrates, coconut water
did not hydrate better than plain
water during a 75-minute workout,
nor did it have any eect on athletic THE APPROXIMATE PERCENTAGE
performance. Next time youre OF AMERICANS THAT ARE
going for a sweat sesh, save your VITAMIN B12 DEFICIENT.
dough and just fill up at the tap.
THE 411
ON B12
Did you know?
Very few organisms
IS COCONUT produce B12, but it is
WATER REALLY essential to most living
NATURES things for proper brain,
SPORTS DRINK? cell, and nerve function,
as well as supporting
mental well-being,
fending o osteoporosis,
PHOTO PAUL BUCETA
and protecting your

heart. Food sources are
pretty much limited to
meat, fish, and dairy, so
if youre vegan, consider
supplementation or
fortified cereals and non-
dairy milk alternatives.
SFM22_Supplements.indd 1 2017-04-03 10:54 AM

the CIRCUIT MIND & BODY
EAT YOUR COOL
Save your bucks on massages and
the spa, and halt stress before it
even starts. According to a recent
University of Colorado study,
consuming prebiotics can promote
healthy gut bacteria and normalize
sleep patterns disrupted by a
stressful episode. Adding sources
of prebiotics such as onions, leeks,
bananas, and raw garlic to your
diet can protect gut microbes from
stress-induced interruptions.
Get your sleep

cycle on track
by catching zzzs
under the stars.
3 SCENTS FOR
RELAXATION
Set Up Camp
What you smell can help
PHOTO SHUTTERSTOCK.COM/ SONGQUAN DENG

ease your mindand body:
Soak in lavender bath salts
to improve sleep quality.
Steep a cup of chamomile
Cant get to sleep at a home versus those who went tea for a calming eect.
Diuse sandalwood
decent hour? Swapping your on a two-day camping trip, essential oil to reduce anxiety
modern environment for the researchers determined and promote relaxation.
great outdoors could reset we can rapidly change the
your sleep cycle, according to
a recent study in the journal
Current Biology. By measuring
levels of the hormone
timing of our internal clocks.
After just two days, camping
participants internal clocks
shifted earlier. Not a camper?
EIGHT
A pilot study published in the Journal
of Clinical Psychiatry found eight
melatonin (the one that tells You can help reset your sleep weeks of regular breathing-based
your body when its time to patterns by waking up with the yoga practice (specifically Sudarshan
Kriya yoga) improved symptoms of
go to bed) in participants sun and turning o electronics anxiety and depression in patients
who spent a weekend at an hour before bed every night. with major depressive disorder (MDD).
SFM22_Mind&Body.indd 1 2017-04-03 10:34 AM

TAKE YOUR
FITNESS TO THE
NEXT LEVEL
DOWNLOAD YOUR COPY NOW
SFM22_DigitalSubAd.indd 1 2017-04-04 11:19 AM

Eat Something New
Cool Beans
FOOD STYLING MICHELLE RABIN
They say good things come in small packages, and fava beans
are no exception. Versatile, affordable, and nutrient packed, there
PHOTO PAUL BUCETA
are so many reasons to make this legume a summer staple.

ARTICLE AND RECIPE BY ANDREA FALCONE, RD & CERTIFIED FITNESS PROFESSIONAL
SFM22_EatSomethingNew.indd 1 2017-04-03 12:17 PM

It aint easy
being beans.
Never first picked for side
dishes or ingredients, they
have a bad rap for being bland,
mushy, and having some
unsavory side effects (you know
what were talking about). BODY BENEFITS
But beans, especially fava Studies and reviews of fava
beans, have so many redeeming beans highlight their high-
qualities. Not only are their protein-low-calorie and
culinary possibilities virtually high-fiber-low-carb content
endless, they also come with that work together to deliver
a number of health benefits, a plethora of benefits to ones
including being good for your diet and health. Per cup, these
heart, muscles, and waistline. legumes pack 10 g of protein
and 9 g of fiber for only 111
WHAT IS IT? calories and 22 g of carbs.
A member of the pea family, Particularly interesting is the
fava beans (also known as higher amount of the essential
broad, faba, or horse beans) amino acid lysine, which
begin to flower mid-spring
and are usually available fresh
cannot be made by the body,
and therefore must be ingested
Fava-Chicken Tacos
until the end of summer. It is from food sources. Lysine with Bean Guacamole (pg 24)
one of the oldest crops in the supports muscle growth and PREP TIME: 20 MIN TOTAL TIME: 40 MIN MAKES: 12 TACOS
world, originating from North increases calcium absorption,
4 cups roasted chicken, shredded 2 ripe avocados
Africa and Asia, with roots in which we know is critical to
the Mediterranean and South maintain strong bone mass. 1 cups fresh fava beans, 1 lemon
removed from pod* tsp each salt and pepper
American areas. As a natural source of
Changing weather patterns plant sterols, these little 1 orange bell pepper, thinly sliced 1 Thai chili (if you like heat)
worldwide now support fava flavonoids help to lower your red onion, thinly sliced cup sour cream
bean cultivation in more than bad cholesterol, while the 1 cups cubed pineapple tsp cayenne pepper
50 countries, allowing many favorable amount of folate 1 cup parsley or cilantro, finely tsp sweet paprika
cultures and cuisines to adapt supports higher needs of this chopped
12 small corn tortillas
this powerful nutrient-rich vitamin during childbearing 5 Tbsp extra virgin olive oil,
food in so many ways. Whether ages for the development of a divided GARNISH
fried, roasted, pured, or healthy baby. Contributing to 1 Tbsp apple cider vinegar Parsley or cilantro sprigs
turned into a concentrated ones iron, magnesium, and 1 lime Lime wedges
powder, the traditional ancient manganese levels is a side
Roman and Greek methods note, knowing the beans are *You can use canned fava beans for convenience (1 540 mL can, drained and rinsed).
of preparing fava beans have the highest plant source of
1. Bring a pot of salted water to a boil. Add the fava beans and cook for
been modernized and spread potassium, a major electrolyte 2-3 minutes. Drain well and set aside cup of the beans for later.
throughout Europe, Asia, and that impacts heart, nerve, and NOTE: If using canned beans, skip this step.
North and South America. muscle communications. 2. In a large bowl, mix together the remaining beans, orange pepper, red onion,
pineapple, and chopped parsley.
3. In a separate bowl, combine 3 Tbsp of extra virgin olive oil, the apple cider
vinegar, and juice from of the lime. Whisk to combine and pour over the
TRY IT! SNACK. Oven-roast fresh beans bean mix, stirring to coat well. Refrigerate until ready to serve.
You dont always have with olive oil, salt, and lemon for a
savory alternative to chips. Or toss 4. To make the guacamole, place the avocados, reserved cup of beans,
to boil fava beans, lemon juice, salt, pepper, and 2 Tbsp of extra virgin olive oil in a food
especially when theyre them in a trail mix.
processor. Mix well until all ingredients blend together. If you like spice,
PHOTO SHUTTERSTOCK.COM/ PAULISTA
fresh and ripe. As the DIP. Pure lightly boiled beans with you can add one Thai chili here.
season extends, the roasted garlic, salt, and oil for a twist 5. To make the chipotle sour cream, combine the sour cream with the cayenne
beans tend to be a bit on traditional hummus. Serve with pepper, paprika, and the limes juice. Mix well to combine all ingredients.
more tough and therefore chopped veggies and pita. If you find this too spicy, you can add tsp of sugar (optional).
may need a little cooking
BAKE. Use bean pure in muffin, 6. Place 1/3 cup of shredded chicken onto each taco shell. Top with the bean
to make them easier to bread, and cake recipes to add fiber slaw, guacamole, chipotle sour cream, fresh herbs, and a lime wedge.
digest. Give one of these and moisture, or as a vegan
fava-rable ideas a try: alternative to eggs. Nutrients per serving (2 tacos):
Calories: 352, Fat: 14 g, Carbs: 22 g, Fiber: 6 g, Protein: 36 g
SFM22_EatSomethingNew.indd 2 2017-04-04 10:13 AM

Trainer Talk Coach
Emily
Emily Schromm,
Nutritional Therapy
Practitioner, NASM
Certified Personal
Trainer, USAW
Sports Performance
Stubborn
Weight Loss:
The Truth
How working out too much
can limit your results. COACH EMILY GETS
REAL ABOUT THE
NEGATIVE IMPACT
OF CORTISOL.
How many of you have
been here before: youre
cranking up your fitness
efforts, the dumbbells
are moving, sprints are
happening, macros are
being calculated, but the We are constantly tapping into our 4. Listen to your body. If you have a
measurements? Stagnant. adrenals and our cortisol. This amazing headache or you slept poorly the night before,
adaptation technique that our body is get outside and walk up a hill a few times
Youre doing everything you can in and equipped with is being overused, the instead of a full-on workout that will take you
out of the gym but oh-my-gawd, where consequences of which can include a day to recover from. If youre really unwell,
are the results? chronic injuries, anxiety, difficulty just take a rest day, and dont feel bad about it.
Guys, we need to talk about cortisol. sleeping, belly fat, hormone disruption
The hormone released by our adrenals 5. Dont obsess over the scale. Set goals
and yes, the inability to lose weight.
that tells the body to adapt to stress and to crush that are strength or performance
So what can you do about it? Try
run away from scary situations can easily based. Constantly worrying about the number
these steps that have greatly helped me
go haywire in this hectic, chronically and my clients deal with excess cortisol on the scale only adds more stress to your
stressful day and age. Physiologically, and the cycle of high stress: already stressed body.
cortisol is an incredible tool that signals
1. Eat before you exercise. Early morning 6. Chill out on the caffeine. Have your
your body when its low on glucose,
workouts, especially intense ones like HIIT, morning coffee, but sip water and herbal
the fuel that is required to run from a
require proper fuel, otherwise, youll be tea throughout the day.
predator, increase focus and heart rate,
and do whatever is necessary to survive. producing extra cortisol to survive them. 7. Supplement properly. Certain supple-
But heres where things get Even a small bit of food 30 minutes before ments, such as adaptogenic herbs, vitamin
PHOTO JACLYN WOLF
complicated. During a short, intense your workout will make a world of difference. C, and phosphatidylserine, can help lower
workout, this hormone is released. cortisol and emotional stress (talk to your doc
2. Dont overtrain. The whole train smarter
During long, steady-state workouts, or a naturopath before taking them though).
not harder thing? Its legit. Make sure to build
this hormone is released. When we
in rest and active recovery days, and include 8. Practice relaxation. Set aside time to
skip breakfast then work out, this
post-workout nutrition in your routine. destress, whether its through meditation,
hormone is released. When we get
3. Dont go crazy on the carbs. We need taking a walk, going to yoga, or using essential
into an argument with someone,
just enough to maintain muscle growth and oils and flower essences.
experience tragedy, have a bad day at
work, or even get stuck in traffic, this anaerobic function, but not too much where Stop letting stress be your limiting factor,
hormone is released. Seeing a pattern? we cause our body to constantly crave sugar. and finally see the results you want!
Be Empowered,
Emily
SFM22_TrainerTalk.indd 1 2017-04-03 10:29 AM

SFM22_027.indd 1 2017-04-03 1:16 PM
NOW USE IT!
Master This Move For fitness training, practice
the kettlebell snatch for 30-60
seconds per arm, or start with
5-10 repetitions, then increase.
Or try it in this workout.
Complete 5 sets of the following:
REAP THE MENTAL Snatch 5x per side
AND PHYSICAL
BENEFITS OF THIS Push-ups x5
FULL-BODY EXERCISE.
Jump Squats x5
1 BACKSWING
Take the kettlebell by the
handle and send it between
your legs into a backswing
by bending your knees and
pushing your hips back.
Keep your free arm at your
side for balance.
4 LOCKOUT
As your hand rotates to an
underhand grip, extend your
arm as if you are punching to
the sky. The kettlebell will flip
over and land upon the back
of your hand. Keep a strong
fixation in your extended
arm. Your shoulder should be
packed, elbow straight and
locked, stopping all movement.
COACHS TIP:
2 UPSWING A wrist guard may
help soften abrupt
Thrust your hips forward,
recruiting glutes, hamstrings,
landings while learning.
and calves, and powerfully
YOUR EXPERT: launch the kettlebell upward. As
the kettlebell comes up, slightly
Valerie Pawlowski, twist the core to pull your upper
World Champion, Kettlebell Sport Team USA body and shoulder rearward.
HOW TO DO A...
Kettlebell Snatch
The kettlebell snatch is an exceptional
5 DROP
To reverse the movement,
release the arm lockout and
HAIR AND MAKEUP MONICA KALRA VALERIE PHOTO SHARI SPERANDIO
allow the kettlebell to descend.

lift for complete strengthening. It requires Keep the arm close to your
full body recruitment, entire engagement of the posterior, and body and posture tall. Allow
PHOTOS PAUL BUCETA MODEL ISABEL LAHELA
considerable use of the core. Challenging and fun, the snatch 3 ACCELERATION PULL your grip to loosen the hold
stimulates and invigorates the heart, lungs, and central nervous Without hesitation, accelerate and transfer the kettlebell into
system. Its also effective for improving grip strength. Ultimately, power, sending the kettlebell a finger hook grip, returning
towards the ceiling. The to the backswing, and
this move helps produce extreme power. Strenuous and demanding
momentum will cause the perform the next repetition.
as it may look, performing the kettlebell snatch at a steady pace and
kettlebell to flip upside down.
with proper technique can actually be meditative for the lifter. As the kettlebell starts to flip COACHS TIP:
Begin using an 8 12 kg kettlebell, and increase weight once the over, swiftly rotate your wrist Soften the drop by bending
movement becomes familiar and you get stronger. Heres how to around the handle from an your knees to absorb force
do it with proper form, for the safest and most effective execution: overhand grip to an underhand. and avoid back strain.
SFM22_OwnIt.indd 1 2017-04-04 10:16 AM

SFM22_029.indd 1 2017-04-03 1:14 PM
The Quickie
30- MINUTE WORKOUT
YOUR EXPERT:
Annette Milbers, CPT, PN1
Head Coach at STRONG
Nutrition Coaching
Lean &
Strong
Pressed for time? You
dont need a gym for
this full-body workout.
PHOTOGRAPHY BY PAUL BUCETA
If youre tired of skipping the

gym because you dont have time,
we feel you. But as long as you have a
pair of dumbbells and 30 minutes, you can
get your sweat on in your home, yard, or
hotel room with this no-excuses routine.
The point isnt just to burn more calories
in a short amount of time (which you will),
but also to become stronger in the process
by working multiple muscles at once.
Youll score the added bonus of a serious
cardiovascular challenge, thanks to the
complexity of multi-muscle movements
versus single-joint exercises alone.
THE GOAL:
Increase overall strength
while blasting fat and calories.
Why It Works: Because major muscle
groups are working together, more energy
is required from the body to not only
provide oxygen to the working muscles,
but also to coordinate movement.
Equipment: Set of dumbbells.
How to: Perform the following exercises
back to back as a circuit. After completing
one time through, rest 1-2 minutes,
then repeat. Complete four rounds.
SFM22_TheQuickie.indd 1 2017-04-03 11:53 AM

WIDE POP SQUAT
WITH LATERAL RAISE
A REPS: 12
Begin standing with the weights out at your
B feet together, holding a sides to shoulder height
dumbbell in each hand. (A). Jump your feet back
Jump your feet out into to the middle (B), and
a wide stance and lower immediately repeat.
into a squat as you raise Continue for all reps.
STATIONARY LUNGE WITH BICEPS CURL

REPS: 12 PER SIDE
Holding a dumbbell in each curl the weights up to your
hand, take a large step shoulders (B). Return to the
forward (A). Lower into a starting position and repeat
lunge, and at the same time, for all reps, then switch sides.
A B
SQUAT TO CURL
TO PRESS
REPS: 12
Stand with feet shoulder-
width apart and arms at
sides, holding a dumbbell A
in each hand. Lower
into a squat (A). Return
to standing, curling
the weights up to your
shoulders (B), then B
immediately perform
an overhead press (C).
A B
Return to the starting
position and repeat.
C
C
DEADLIFT
TO LUNGE Did you try
this workout?
REPS: 12 Show us how BURPEE WITH
Stand with feet shoulder- you did on IG!
@strongfitnessmag
PUSH-UP
width apart, holding REPS: 12
dumbbells in front of your
legs. Keeping a slight bend From standing, drop
MAKEUP & HAIR MONICA KALRA
in the knees, hinge at the into a squat position,

hips and lower the weights then place your hands
towards the ground (A). on the ground in
Raise back up to standing front of you and hop
(B), then immediately your legs out behind
step forward with one leg you (A). Perform a
B push-up (B), then
and lower into a lunge
(C). Return to the starting jump your feet to
MODEL HOLLY CAMPBELL
position and repeat on your hands (C) and

explode straight D
the other side. Continue C
alternating sides for a into the air (D).
total of 12 deadlifts. A Immediately repeat.
Continue for all reps.
SFM22_TheQuickie.indd 2 2017-04-03 11:53 AM

Lipstick & Leggings STRONG Style Editor, Sarah Phillips
Throw tan-line caution
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SARAH PHILLIPS PHOTO EMMA WEISS

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dont all share the same enthusiasm
when it comes to swimsuit shopping.
Even though we crushed it in the
gym all winter, our hard-earned
gains can get overshadowed by
unflattering fluorescent lighting.
This season, why not skip the agony
of the change room, and search for
the perfect suit from your laptop?
Check out these sporty styles that are
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SFM22_GymBeauty.indd 1 2017-04-03 11:30 AM

Profiles
Raw
POWER
Professional wrestler and Tapout athlete
Ashley Fliehrbetter known by her
ring name Charlotte Flairtalks body
shaming, gender stereotypes, and
surviving a relentless training schedule.
WRITTEN BY JAHLA SEPPANEN
WWE SUPERSTAR, CHARLOTTE FLAIR
the volleyball, basketball, and

Charlotte Flair, track teams. Meanwhile, her THE QUEENS STATS:
one of the most father, Ric Flair, was touring AGE: 30 HEIGHT: 510 WEIGHT: 163 LBS HOMETOWN: CHARLOTTE, NC
CAREER HIGHLIGHTS: WOMENS WWE CHAMPION AT WRESTLEMANIA 32,
dominant female with a major national wrestling
promotion, winning six World DIVAS CHAMPION, MAIN EVENTING MONDAY NIGHT RAW
forces in the WWE, Heavyweight Championships
is still riding high from an iconic and paving a legacy which his got to me. I was dieting, got city on the Raw tour, searches
WrestleMania last April. A pivotal daughter would one day follow. really skinny, and once I got to the closest Golds or CrossFit
player in what was dubbed The Her father also opened the main roster I realized what gym and bangs out a two-hour
Divas Revolution (a time when a chain of Golds Gyms in set me apart was my athleticism. workout (largely powerlifting).
female wrestlers began showing North Carolina, and during his I realized strong really is sexy. After a live show, she drives
their athletic prowess as opposed weekly rounds took Charlotte Im 163 lbs and proud of it. hundreds of miles to the next
to acting as ringside models), with him. I fell in love with event, sleeps, finds a gym, and
Charlotte has dominated the health and fitness, she says.
I realized what set repeats. Tuesday, she flies home
stage, being named The Queen In college, Charlotte opted me apart was my and rests all day. Wednesday,
of Pay-Per-View and The to swap weekend partying for athleticism. I realized its straight to her trainer Rob
Genetically Superior Athlete. sports and two-a-day training MacIntyre (John Cenas BFF),
strong really is sexy.
On camera, Charlotte found sessions. After school, she where he assesses what her body
her calling as a villainous heel, became a personal trainer, Charlotte and other needs for next weeks regiment.
haughty with power after working with people in their female wrestlers started being Thursday is dedicated to
winning the Raw Womens late 30s through 60s. recognized for their skill and training, then its TGIF all over.
Championship belt four times professionalism, proving to be How she does it? I get eight
over. But behind the scenes, HARD BODY equally as physical as the men hours of sleep; I cant stress that
shes a dedicated athlete Body awareness and self-esteem on the card, which she credits to enough. Also, stay hydrated.
that continues to make gains were instilled in Charlotte hours spent in the gym. Strength Having such a strict training
and prove strong is sexy. from an early age. But once she gave me confidence in a male- structure has lent to Charlottes
entered wrestling, learning the dominated world and business. success. Being committed to
THE LEGACY DAUGHTER ropes in WWEs developmental working out is such a mental
PHOTO COURTESY OF TAPOUT
At what she calls an extremely territory NXT, comments about KILLER SCHEDULE power, helping my body during
early age, Charlottes parents her muscular physique shook Being a WWE superstar, all the travel. Even more, it
enrolled her in gymnastics and her confidence. I was hearing, Charlotte is on the road 90 shows everyone Im investing
dance classes. Come high school, Shes got too much muscle, she percent of the time. Every in myself. As if her belts and
her athleticism led to spots on looks like a man, and it really Friday, she flies to the next biceps werent proof enough.
SFM22_Profile.indd 1 2017-04-06 3:59 PM

Get Into Gear
Good 6
to Go
When hunger strikes
3
and youre on the run,

these energizing bars KEEP A PROTEIN
will give you a boost. BAR IN YOUR GYM
BAG FOR WHEN
WHOLE FOODS
ARENT AN OPTION.
1. Primal Kitchen
Macadamia Sea Salt
These Paleo-friendly bars pack 4
15 g of protein sourced from the
collagen of grass-fed cows. 7
PHOTOS PAUL BUCETA

Theyre not too sweet, a little
salty, and satisfyingly chewy.
$35 for 12; primalblueprint.com
5. Lrabar
2. Clif Bar Builders Peanut Butter
Vanilla Almond A mere three vegan ingredients
With 20 g of complete muscle- make up this satisfying snack
building protein, this is the thats also dairy, gluten, and
perfect post-workout snack, GMO free. With 7 g of protein
especially when youre on the 4. CLEAN and 12 g of healthy fat, this
go. Bonus? Theyre made with Dark Chocolate quick source of energy will
70 percent organic ingredients. Blueberry Almond sustain you until your next meal.
$21.50 for 12; clifbar.com From the protein experts at $15 for 16; amazon.com
Come Ready Nutrition is a 7. Quest Beyond
3. Source Bar Chunky sweet treat that fits your 6. RXBAR Blueberry Cereal Waffle
Peanut Butter clean lifestyle. Packed with Nothing to hide here. With whole From the protein gurus at
Peanut butter addicts will go nuts the goodness of blueberries, food ingredients listed right Quest comes breakfast-inspired
for this one. Delicious enough to almonds, and flax seeds, on the front, you know exactly flavors you can have any time of
be a dessert, the 20 g of grass-fed but with zero preservatives what youre getting. This little the day. With only 110 calories
whey protein make it the perfect or additives, its an easy bar delivers 12 g of egg white and 3 net grams of carbs,
way to refuel in a hurry. $28 for choice when youre on the go. protein with big blueberry how can you go wrong? $27
12; sourcewellnutrition.com $27.50 for 12; comeready.com flavor. $26 for 12; rxbar.com for 15; questnutrition.com
34 March/April 2017 STRONGFITNESSMAG.COM
SFM22_GetintoGear.indd 1 2017-04-04 3:15 PM

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SFM22_035.indd 1 2017-04-03 1:15 PM

COVER
ATHLETE
Flying
High
WRITTEN BY KIRSTYN BROWN, EDITOR-IN-CHIEF
PHOTOGRAPHY BY PAUL BUCETA
SFM22_CoverGirl.indd 1 2017-04-05 5:00 PM

From behind-the-scenes stuntwoman to on-screen role
model, American Ninja Warriors Jessie Graff is proving
to be one of the most skilled athletes on television. More
than that, shes showing generations of women that
anything is possibleeven being a real-life superhero.
FROM THE MOMENT she laid Or being a superhero. Her ability to fight (shes a
eyes on the flying trapeze at To anyone who has black belt in Taekwon-do
the age of four, Jessie Graff witnessed the 33-year-old and Kung Fu), flip, and yes,
was determined to fly. Her in action, her backstory fly, have landed her jobs
parents immediately enrolled should come as no surprise. appearing in dozens of big and
her in gymnastics, then As a three-time contestant small screen titles, including
circus classes two years later, on NBCs obstacle-course Agents of Shield, The Dark
and finally, at the age of 10, game show American Ninja Knight, Transformers: Dark of
Jessies dream came true. I Warriorand the first the Moon, and most recently,
cant even explain the feeling woman in the shows history Supergirl. These days, shes
of the flying trapeze for the to complete Stage One of working on the set of the show
first time, she says. My heart the Las Vegas FinalsJessie Future Man, but had to remain
fluttered and my stomach has inspired audiences tight-lipped on the details.
dropped. Its like being head with her superhero-like Jessie, who holds
over heels in love, only more. strength, skills, and even a university degree in
This love affair would costumes. (If you havent theater, hopes her on-screen
become the catalyst for seen her crush the course in experience will one day help
many of Jessies athletic Season 8 wearing a Green land her a lead role, a goal
achievements, which include Lantern two-piece, its worth shes had since childhood.
competitive gymnastics and checking out on YouTube.) For now, being a stuntwoman
collegiate championship But long before she and training for Season 9 of
pole vaulting, with records and her outfits became ANW (premiering June 12)
at Georgia Tech and the synonymous with ANW, Jessie keeps her pretty busy, but
University of Nebraska. has been achieving superhero as long as shes able to fly,
Its all about flying and status behind the scenes as a shes always having fun.
being free, she explains. stunt double in Hollywood.

SFM: Do you enjoy an
element of danger?
JG: I dont think its the danger
that Im drawn to. Its the goal of
WHATEVER MY doing something spectacular,
something superhuman.
BEST IS, IM
WORKING
SFM: Are you ever afraid
to attempt a stunt?
MY BUTT OFF JG: There are far too many

technical details to focus on
TO GET ONE to have room in your mind for
NOTCH HIGHER. fear. If fear is overpowering

my focus, something is wrong.
ONE MORE Maybe a mat is in the wrong

place, or the rigging hasnt
POUND, ONE been checked. If Im not feeling
confident, its my responsibil-
MORE REP. ity to stop and make it safe. I
definitely get butterflies some-
times, but I refocus on technical
details and get the job done.
SFM: What did it feel like to

complete the Stage One
course in the Finals?
JG: Ive had some really lofty
goals in my life. Ive dedicated
my life to each of them, shown
every sign of being on track
to accomplish them, and then
fallen short. It was devastat-
ing every time. After failing to
make the Olympic trials for pole
vaulting, I learned to enjoy the
journey of working towards a
goal, rather than relying on the
achievement of that goal to
fulfill me. I constantly remind
myself that all of my hard work
and training is about becoming
stronger and more capable,
not about winning or hitting a
buzzer. But I did hit the buzzer,
and in that moment, I allowed
myself to acknowledge how
badly Id wanted it all along.
SFM: What have you enjoyed

about the fame?
JG: I love getting to share my
passion for pushing the limits of
what is possible. I love receiving
pictures of little girls who have
become active, and are now
running obstacles and doing
pull-ups! I love the messages
from adult women who are get-
ting strong for the first time.

Do you think ANW has influenced
how others view female athletes?
I was shocked to hear how many people had no idea
women could be this strong. I know lots of women
who are stronger than me, but so many women are
told from an early age that they cant, or theyre too
weak. Its a pretty amazing feeling to get messages
from women who say that because of a video of me
doing an obstacle course, they now believe they can.
SFM: Did being turned

down for jobs because you
were too muscular impact
your confidence?
JG: In order to get the roles
and do the stunts Id always
dreamed of, I had to be the
right size and shape to
match the actresses. My
focus was divided: how do I SFM: What is your advice
stay strong enough to safely for women who work out?
perform the stunts and skills
I love, without looking too
JG: Try new and exciting
exercises that inspire you,
muscular to get the job? I
and dont get discouraged if
was afraid to touch weights,
they feel impossible at first.
and spent all of my time doing
Thats how its supposed
high-impact martial arts and
to feel. Break it down, do
flipping, or doing hours of
the progressions, and be
cardio. Sound like a recipe for
patient. Youll get there.
a major knee injury?
SFM: How did that mindset

change after your injury?
JG: After my knee surgery, I
was determined to reinforce
I DONT LIKE THE TERM
my joints, and build myself ADRENALINE JUNKIE. IT SOUNDS
an armor of muscles, so
that I wouldnt ever feel that LIKE A RECKLESS DAREDEVIL, AND
fragile again. So I started a
strength training and injury STUNT PEOPLE ARE MORE CALCULATED
prevention program, which
actually made me leaner. All THAN THAT. BUT I DO LOVE
of my flips improved because
I could jump higher, and I
ADRENALINE, IN MODERATION.
started beating more of the
guys on ANW.

MAKE YOUR OWN
I LEARNED TO ENJOY THE JOURNEY OF OBSTACLE COURSE
WORKING TOWARDS A GOAL, RATHER If you need to squeeze in a workout but
THAN RELYING ON THE ACHIEVEMENT dont have a gym, head to the playground.
Look at every apparatus and come up with
OF THAT GOAL TO FULFILL ME. an exercise you can do on each one, says
Jessie. Remember the order, and do the
whole thing as fast as you can. Then try
TRY JESSIES QUICK WORKOUT! and beat your time. Do it with your friends,
your kids. Its surprisingly exhausting.
When shes pressed for time, our cover athlete implements this
training technique. Using a pull-up, or your favorite exercise:
Perform as many Repeat for a Finish with a Rest that muscle group for two
reps as you can Rest two minutes. total of three single rep, as days, then try the workout again,
with good form. sets of max reps. slow as possible. aiming to beat every set by one rep.

TRAIN LIKE A
WARRIOR
Take a page from our cover
athletes training philosophy
to improve strength, agility,
and even recovery time.
1. CHOOSE A SKILL, THEN
TRAIN FOR IT. I think its really
important to choose your physical
goals based on the skill you want to
be able to do, not how you want to
look, says Jessie, whos currently
training with pull-ups to improve
her grip and upper-body strength
to become a better rock climber and
Ninja Warrior. Thats the mentality
that makes me the most productive.
2. BE CREATIVE. With her crazy
and unpredictable work schedule,
being open-minded is a must.
I was stuck on set on leg day, so
I thought, what exercises can I do
in a corner in my costume where
Im not bothering anyone? The
answer? A few rounds of slow-motion
kicks, pistol squats, calf raises, and
stair hops to get the job done.
3. WORK THE NEGATIVES.
Cant do a pull-up? Jessie
recommends doing negatives by
jumping up to a pull-up position
and lowering back down as slowly
as possible. Whats the slowest
negative you can do? By the time
you get to a minute negative, you
should be able to do a full pull-up.
4. RECOVER. RECOVER.
RECOVER. Building in time
for rest and active recovery helps
your muscles get stronger, where
overtraining will just continue to
break them down. When she cant
work out, Jessie incorporates
foam rolling, physiotherapy, and
massage to speed her recovery.
I train as hard as I can, then take
two days off from training that
muscle group. I stay balanced as
much as possible. I have to discipline
myself to take those rest times but
they help me get stronger. S

Bi
g Bu
dd
ha
B owl
, rec
ipe pg
47
SFM22_Bowls Feature.indd 1 2017-04-19 12:20 PM

PHOTOGRAPHY BY
LE R A B IN PAUL
MI C H EL B U CE
IN G BY TA
S T YL
OD
FO
A ND
P ES
CI
l
RE
ow
B s
Goa l
Theres a reason food bowls have become
the latest Instagram obsession. With vibrant
colors, fresh flavors, and a multitude of
textures, these photo-worthy creations are
edible works of art. Inspired by some of the
trendiest ingredients from both the real
world and the world wide web, weve created
our own combinations that are as powerfully
nutritious as they are visually stunning. Just
remember to snap a pic before you dig in.

Salmon P
oke
PR
EP
TI
M
E:
0
M
2
IN
UT
ES
TO
TA
LT
IM
E: 3
0M
INU
TES
MAK
ES 2 S
ERVINGS
Pickled lb sushi-grade salmon, 1. To make the pickled cucumbers, combine

Cucumbers: cut into 1-inch cubes vinegar, water, and honey in a small bowl.
1 avocado, diced Immerse cucumbers in mixture and let stand
cup rice wine vinegar for minimum 15 minutes, or up to one hour,
1 Tbsp honey cup radish, shaved then drain.
tsp salt cup green onion, 2. Cook brown rice as per package directions.
thinly sliced Set aside and keep warm.
2 Persian cucumbers,
sliced into -inch thick 3. In a medium bowl, whisk soy sauce with pronounced
Garnish:
rounds sesame oil, vinegar, and Sriracha. Toss in poh-keh, is
110 g package of dry salmon, avocado, radish, green onion, and
a traditional
POKE:
Bowl: roasted seaweed pickled cucumber, and stir gently to coat with
1 cup brown rice 1 Tbsp black sesame sauce. Divide the rice between two bowls. Hawaiian dish
cup soy sauce
seeds, toasted 4. Top rice with salmon mixture and spoon made with cubed
1 Tbsp sesame oil Sauce:
residual sauce over rice. Garnish with
seaweed and sprinkle with sesame seeds.
raw fish over
2 Tbsp rice wine vinegar cup mayonnaise 5. In a small bowl, mix the mayonnaise with
sushi rice.
1 tsp Sriracha 1 Tbsp Sriracha Sriracha. Serve sauce alongside poke bowls.

Dressing:
1 Tbsp avocado oil
(or vegetable oil)
2 Tbsp white miso paste
1 Tbsp apple cider vinegar
1 Tbsp ginger, minced
Bowl:
2 eggs
2 cups broccoli florets
3 Tbsp apple cider vinegar
1 Tbsp chili garlic sauce
3 cups kale, torn
into 2-inch pieces
1 Tbsp avocado oil
2 Tbsp lemon juice
tsp salt
cup edamame, shells
removed
1 avocado, sliced
cup green onion, sliced
e n 1 Tbsp hulled hemp hearts
s
Gr e 1. To make the dressing,
whisk the ingredients in a
Eat Your
small bowl.
2. Bring a small pot of water
to a simmer. Carefully place
eggs in water, making sure
they are fully immersed.
Cook for six minutes.
Remove eggs from water
PR
EP and set aside to rest.
TIM
E: 3. Heat a pan over medium-
20
MI high and add cup of water
N
and three Tbsp apple cider
UT
ES
vinegar. Add in broccoli

TO
and cook until bright green

TA
and fork tender, about five

LT
minutes. Remove from

IM
E: 2
heat. Toss broccoli with

5M
chili garlic sauce.

INU
4. Place kale in a large bowl.

TES
Pour oil and lemon juice

MAKE
over, then sprinkle with

salt. Use your hands to
S 2 SERVINGS
massage the dressing into

the kale until the leaves are
bright green and shiny.
5. Divide kale and broccoli
between two bowls.
6. Peel eggs and slice in half.
Place two halves in each
bowl, then add in edamame
and avocado.
7. Drizzle with dressing, then
garnish with green onion
and hemp hearts.
SFM22_Bowls Feature.indd 4 2017-04-04 10:49 AM

e y
edl
n M
ne a
r a
i ter
Med

pg.
4
2
PREP TIME: 15 MINUTES
TOTAL TIME: 25 MINUTES
Big
MAKES 2 SERVINGS
Dressing:
Buddha
2 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp honey
PREP TIME: 20 MINUTES
salt and pepper to taste TOTAL TIME: 45 MINUTES
MAKES 2 SERVINGS
Bowl:
Cilantro and
1 cups cooked bulgur
Mint Pesto:
1 vine-ripened tomato, diced
1 cup loosely packed mint
English cucumber,
cup loosely packed cilantro
sliced in half moons
3 Tbsp cashews
2 Tbsp red onion, diced
1. To make the dressing, cup extra virgin olive oil
cup parsley, chopped
whisk ingredients together tsp salt
Zest of one lemon in a small bowl. Season
1 Tbsp lemon juice with salt and pepper. Bowl:
2 Tbsp extra virgin olive oil 2. Combine tomato, 1 sweet potato
cucumber, onion, parsley,
cup canned chickpeas, and lemon zest in a bowl. 1 Tbsp coconut oil
drained and rinsed Pour in lemon juice and 2 tsp ground cumin
1 Tbsp zaatar olive oil. Season with salt,
tsp ground coriander
and stir.
cup kalamata olives
2 cups fennel, shaved
3. Place chickpeas and
cup feta cheese
zaatar in a bowl and stir 1 Tbsp extra virgin olive oil
1 Tbsp sesame seeds, to combine. 2 Tbsp lemon juice
toasted
4. Divide bulgur, cucumber- 1 tsp lemon zest
tomato salad, and
chickpeas between two 1 cup Puy lentils, cooked
bowls. cup pomegranate seeds
5. Garnish bowl with black cup shredded
olives, feta cheese, and coconut, toasted
sesame seeds, then
2 Tbsp cashews
drizzle with dressing.
1. Combine ingredients for

pesto in food processor,
pulse until smooth green
pesto forms. Add more
oil if pesto is too thick.
is an herb 2. Preheat oven to 400F. Cut
mixture used sweet potato into 1-inch cubes
in Middle and place on a baking sheet.
ZAATAR:
Toss potatoes with coconut

Eastern and oil, cumin, and coriander, and
Mediterranean bake until roasted and tender,
about 20 minutes, shaking
cuisine. You the pan halfway through.
can find it 3. Place fennel in a bowl and toss
in the spice with olive oil, lemon juice, and
aisle of your zest. Season with a pinch of
salt. Let stand for 10 minutes.
supermarket!
4. Divide lentils, fennel, and
roasted sweet potatoes
between two bowls. Then
divide pomegranate, coconut,
and cashews to garnish.
Drizzle with pesto. S
SFM22_Bowls Feature.indd 6 2017-04-04 10:49 AM

SFM22_048-049.indd 1 2017-04-06 3:54 PM
SFM22_048-049.indd 2 2017-04-06 3:54 PM
ABS
AT ANY
AGE
Abdominal
exercises for
every decade
because
six-packs WRITTEN BY JAHLA SEPPANEN
ILLUSTRATIONS BY AMY ESPLEN
dont have an
expiry date.
SFM22_Abs.indd 1 2017-04-03 12:40 PM

20s
HANGING
LEG RAISE
WHY THIS MOVE:
These are tough, and target
the entire core. Being
younger, you can bear the
abdominal stress that will
build your foundation for
strong abs as you age,
says Stephens.
HOW TO: Standing at a

pull-up bar, grab the handles
with a neutral grip and let your
body hang straight down (A).
Keeping your legs straight,
raise them up in front of you
as high as you can (B). Lower
back down and repeat.
Sets: 3-4 Reps: 12-15
MODIFICATION:
If keeping your legs straight
is too difficult, you can bend
your knees and perform knee-
ups (bring them up towards
your chest, lower, and repeat).
The powerhouse
of all movement,
just six little muscles make
up the structure (and
strength) of your anterior
abdominal wall. For women
of all ages, its important
to flex these core players
not only for sake of the
chisel, but for posture, back
health, and overall balance
(to name a few).
Yet, just because you
should be training your abs A
consistently, It shouldnt
20s
B
be crunches until the cows
come home, says NASM
certified trainer Linda
Stephens of Figure Fitness
Training, an IFBB Figure
Pro who is still competing at
the age of 48. Instead, these
age-tailored abdominal
exercises courtesy of Ste-
phenss training arsenal can
help you effectively train
your core while
limiting your risk of injury,
so you can rock a strong
six-pack at any age.
SFM22_Abs.indd 2 2017-04-19 12:52 PM

30s 30s
STABILITY BALL V-PASS
WHY THIS MOVE:
Difficult but relatively
safe, this move forces
you to engage your entire
abdominal cavity (upper,
middle, and lower). It
allows you to both push
your musclesstellar for
your slowing metabolism
and greater hormone flux
and also be protective of
HOW TO: Lying on your
back, put a medium-sized
ball between your ankles and
extend your arms above your
head (A). Crunch up and pass
the stability ball from your
legs to your hands (B), then
lower down to the starting
position (C). Repeat, passing
the ball back to your feet.
Sets: 4 Reps: 12
your body during natural
physiological changes, such
as weakening bone density.
B
PHOTOS PAUL BUCETA
SFM22_Abs.indd 3 2017-04-03 12:40 PM

40s
40s
PLANK
WHY THIS MOVE:
This exercise strengthens both
abs and arms without straining
the neck and back. The keywords
here are neck and back safety,
because the calcium in your bones
is lessening along with the strength
of your muscle tissues, Stephens
adds. Its also been shown that
our sensory organs take a hit at
this age, making balance-building
50s
exercises like stability planks a
MAT WORK
homerun for staying agile and WHY THIS MOVE:
sidestepping injury. While staying fit and healthy
HOW TO: Place your forearms

has lessened the aches and
pains inherent with aging,
60s
on the ground with elbows tucked
to your sides and feet together.
a more noticeable onset of STABILITY BALL CRUNCH
everyday pains means working
Engage your core and raise your on the floor will make abdominal
WHY THIS MOVE: HOW TO: Sit on a large ball,
body off the floor, creating a Even if you have safely hands behind your head, and
exercises more appealing. With
straight line from your head to and efficiently worked your walk your feet out until the
menopause prompting more
your ankles. Hold this position abdominals since your 20s ball is supporting your torso.
weight gain in your stomach
for 30-60 seconds. Sets: 4-5 (along with regular strength Knees should be bent. Lean
area, along with greater fatigue,
and cardio sessions), youll back gently, dropping your
these traditional burn-out
MODIFICATION: still experience the wearing head, until you feel a stretch
moves allow you to strengthen
More advanced? Hold the position down of cartilage, weaker in the abdominals (A). Now
the area quickly and safely,
longer, or have a friend place a muscles, and joint pain, contract your core and crunch
Stephens says.
10 lb plate on your back. explains Stephens. But ball up, raising your shoulders and
HOW TO: Lie flat on the crunches are lower impact upper back off the ball (B).
ground with feet on the floor than hanging or floor moves, Slowly lower back down, and
while simultaneously requiring repeat. Sets: 4 Reps 15-20
Balance-building and knees bent. Place your
hands behind your head, elbows full-body balance.
exercises help flared out to the sides. Perform
standard crunches, raising
you stay agile your upper back off the ground,
and avoid injury aiming your chin straight up to
the ceiling. Repeat for 25 reps.
as you age. Continue crunching, this time
bringing your right elbow to your
left knee. Repeat for 15 reps,
then switch to the other side,
A. bringing your left elbow to your
60s
right knee. Repeat for 15 reps.
Complete four rounds of the A
entire sequence.
STANDARD
CRUNCH
50s
SFM22_Abs.indd 4
OBLIQUE
CRUNCH
STRONGFITNESSMAG.COM May/June 2017

B
53
2017-04-04 11:54 AM
YOUR HEALTH
We crack open
the connection
between mental
health and
movement, a
thread that goes
deeper than a
post-workout burst
THIS IS YOUR of endorphins.
ON FITNESS
WRITTEN BY MEGHAN BURROWS BSC, PTS, RTS
Turns out, exercise
can actually help
reduce symptoms
of anxiety and
depression.
SFM22_MentalHealth.indd 1 2017-04-04 2:00 PM

PHOTO ISTOCK.COM/ ILEXX FITNESS ILLOS SHUTTERSTOCK.COM/KIRILL GALKIN

Mood Killers
Heart pumping, sweat dripping down We all experience a lack of
motivation at one point or
your face, lungs feeling like theyre about The Mind-Body
another, especially in regards
to fitness. When that lack of
to burst, and then its overyou did it. Connection motivation is compounded
The typical hormones by stress and induces self-
You just finished a workout and have associated with exercise isolating tendencies, it is
obtained the elusive endorphin high. are dopamine, serotonin,
cortisol, and testosterone.
not uncommon to experience
anxiety and depressive
Some of these are attributed symptoms. Even without
Its a feeling Ashley Wiles, to the endorphin rush that a diagnosis, many people
professional running coach is experienced immediately can relate to the physical
and Ironman Triathlete, knows Growing Up Strong after moving, however, three symptoms of stress, or even
all too well. Same goes for As a highly active child with a lesser known hormones are the chronic stress.
large amount of energy, Ashley real game changers when it A characterizing feature
pro ice climber and vitality
Wiles was labeled as the bad comes to mental health: HGH of depression is an excess
coach, Margot Talbot. What kid. She first found an outlet (human growth hormone), IGF release of cortisol or stress
do these two athletes have in in the Kilometer club, where (insulin-like growth factor), hormone into the blood. The
common? They have both lived running was encouraged as and BDNF (brain-derived biological problem with stress
with anxiety and depression a fun way to make friends; neurotrophic factor). that develops into anxiety is
and used movement as a place where she could be The fact is that when that our cells are not built to
the primary way of shifting herself. After facing the the body moves, specifically withstand constant attacks.
isolation of depression and during high-intensity exercise, Once the cell has been
their mindset into one of
anxiety in her early 20s, Wiles these hormones are released damaged, the body either
connection and resilience. turned back to running, and as a response to repair and turns it into an inflammatory
According to the Anxiety later triathlons, as a way to find replenish our bodies on cell or programs cellular
and Depression Association her community. After reading a cellular level. HGH will death and physically shrinks
of America, anxiety disorders an article about children being increase protein synthesis, it. The consequence of cell
are the most common mental turned away in local hospitals IGF serves to repair proteins damage due to chronic stress
illness in the U.S., affecting because mental health was during muscle growth, and is ultimately a weakened
not yet recognized as a real BDNF is responsible for immune system and fewer
40 million adults, or 18 percent
illness, she began working with the production of new cells brain cells, which impairs
of the population. Anxiety female tweens, ages 8-12 years in the brain. This means cognitive ability. The good
treatment costs account old, on physical empowerment. that exercise does indeed news? Our body also has the
for more than $42 billion Playing and physical boost mood temporarily power to rebuild and maintain
a year, almost one-third of activity have unfortunately and if timed correctly, can cellular capacity through
the countrys total mental become abnormal, and many improve cognitive function exercise.
health bill. While medication children have developed as well. Talbot describes this
an aversion to exercise by component of her sport as
intervention has its place in
the mental health spectrum,
grade three. Wiles attributes cerebral movement, referring NEARLY ONE-HALF OF
this to negative experiences to how there is no room for
its time to take a look at associated with exercise, doubt or anxiety as my brain
THOSE DIAGNOSED
why many are considering such as being forced to run in calculates the next move and WITH DEPRESSION IN
physical activity to be the gym class or participate in a tells my body how to get there THE U.S. ARE ALSO
new antidepressant. sport they didnt enjoy, as well during ice climbing. The same
DIAGNOSED WITH AN
as a lack of encouragement could be said for a person on
from parents. Wiles believes the court, the track, in the ANXIETY DISORDER,
that as adults, being role ring, or on the gym floor. ACCORDING TO THE
models to cultivate healthy
coping habits is the first step
ANXIETY AND DEPRESSION
in empowering our youth. ASSOCIATION OF AMERICA.

PHOTO BLAKE CORTES GEARS ILLO ISTOCK.COM/SLOWGOGO

5
The Natural
Antidepressant
The secret was let out by Guy
Faulkner, BEd, MSc, PhD, a
Kinesiology Professor from the
University of British Columbia.
Tools to Maintain According to Faulkner, the

best antidepressant is finding
Your Mental Fitness a movement or activity that

the client can progressively
succeed at. This success
Start your mental health toolkit with this collection of actions creates a cycle of positive
and affirmations for keeping your mind resilient and energized. feedback, where the individual
wants to return to the
movement that made them
1. Find an activity that gets you excited. The kind of thing that you truly look feel purposeful and joyful
forward to. That could be hiking, the gym, skiing, or simply going for a walk with your
(not unlike how you feel after
dog. The more you enjoy a movement, the greater fulfillment it will bring you.
crushing a CrossFit workout
or improving your 5k time).
Based on this belief,
2. Get social and find community. As connected as we are online, it is imperative Faulkner is currently working
to rekindle our in-person relationships. This fills up our social domain of wellness and on a pilot program that will
creates a support system that social media cannot compete with. help ease the burden on UBCs
health clinic wait lines for
PHOTO BLAKE CORTES

those waiting to see a school
counselor. This intervention
3. Slow is fast. The more you take time to be present and mindful of your actions,
the higher quality your reactions and interactions will be. This slow down of your allows students to sign up
mind will actually increase the ease at which you interpret daily stresses. for a physical activity time
slot guided by one of his
kinesiology students. Its about
the process of being physically
4. I am and I will. Two affirmations that you can choose to answer daily. I am engaged, interactive with
sets your intention for the day, and I will gives an action plan so it will be achieved. others, and doing something
Try it with a group of friends via messenger to hold each other accountable. fun and social, says Faulkner.
There is no other combination
that has the synergistic element
5. Emotion is energy in motion. Movement creates energy, and physical activity with being more active.
has the capacity to move emotions. Good or bad, when in doubt? Move it out. It seems science would
agree. In a 2016 study from

THE NATIONAL INSTITUTE OF benefits of physical activity. of Americans do not want
MENTAL HEALTH FOUND THAT 1 IN However, Faulkner adds someone with a mental
that each intervention should illness marrying into their
5 CHILDREN, EITHER CURRENTLY occur on a case-by-case basis, family, and 58 percent do
OR AT SOME POINT DURING THEIR and it is important to develop a
dose of exercise that is tied to
not want people with mental
illness in their workplaces.
LIFE, HAS HAD A SERIOUSLY an antidepressant effect suited Stigma is steadily decreasing
DEBILITATING MENTAL DISORDER. to an individuals preferences.
Translation? If cardio isnt your
though, and non-medication
interventions are helping to
bag, then being prescribed a bridge the gap between the
Rutgers University, 22 The mental health benefits daily jog isnt going to benefit fear of the unknown when
depressive students and 30 of exercise are already being your mental well-being. Its it comes to mental health,
mentally healthy students recognized in some medical not about getting you on a says Faulkner. As the studies
committed to a program where communities around the treadmill for x amount of and research are adding up,
they performed focused world. When considering a minutes, he says, because the movement is slowly becoming
attention meditation for proactive treatment plan for idea of a prescribed amount the first line of treatment for
30 minutes, followed by 30 anxiety or depression, general of exercise will not work for depression and anxiety. The
minutes of physical activity practitioners in New Zealand most people, especially if they connection between exercise
twice per week. After eight are being taught to initially are new to physical activity. and mental wellness may
weeks, all 52 students reported give green prescriptions, not be immediate, but it is
fewer depressive symptoms which according to the BMC Increasing Awareness tangible, and a long-term
and stated they spent less Family Practice Journal, Through Movement solution. Talbot adds, No
time worrying about negative focus on a non-medication In a recent national study one can achieve optimal
situations in their lives as they approach to a healthier on the stigma surrounding mental health without some
did before the study began. lifestyle and support the mental health, 68 percent form of physical activity. S

Make the
SWITCH
WRITTEN BY MARTA USTYANICH | PHOTOGRAPHY BY PAUL BUCETA
SFM22_6 Swaps.indd 1 2017-04-06 3:51 PM

Revitalize your
routine and trigger
new gains with
these swaps for
your go-to moves.
Variety is the spice of life, known to her followers as

or so the saying goes. @therippedbarbie. Shes
It also happens to be the secret swapped out six tried-and-
to keeping your beautiful true moves to help you
muscles growing and your break out of your comfort
mind from going on autopilot zone and trigger new
when youre putting in work. gains all over your body.
We all have our favorite Jamroz recommends
go-to movestheyre what incorporating these into
get you excited and into your split body-part days,
the gymbut your muscles performing three sets in a
(and mind) quickly adapt to moderate rep range (6-12).
the same old stimulus, and With moderate reps, you are
your gains, well, they can creating a great hypertrophic
flatline. While you dont need responsethis is because
to plan a new workout every the rep range is low enough
time you hit the weights, to keep the load heavy, but
switching up your moves light enough to be able to
every few weeks will help perform enough reps to keep
you target more muscles the muscle under tension,
and stimulate new growth. she explains. And if youre
Enter this handy list of looking for a quick full-body
exercise swaps, courtesy of workout, these moves will
Hanah Jamroz, online trainer do the trick, she adds. Make
at HanJam Fitness Inc. World the switch and get ready
Online Training, whos better to reap the rewards!
MODEL MARIALYE TROTTIER HAIR & MAKEUP MONICA KALRA

SFM22_6 Swaps.indd 2 2017-04-19 12:22 PM

1. GO-TO: BARBELL SQUAT
SWITCH
IT UP:
Dumbbell Sumo Squat
WHY: The wide stance and
out-turned toes in this
variation on the beloved
squat put more emphasis on
the inner thigh adductors,
which move your legs
inward and perhaps more
importantly, your glutes.
This move also challenges
your balance, recruiting
your core to stabilize.
HOW TO: Stand with your

feet wider than shoulder-
width apart and toes pointed
out. Hold a dumbbell by its
head with both hands (A).
Bend your knees until your
thighs come parallel to the
floor (B). Press through your
A B
heels to return to standing.
A C
2. GO-TO: BARBELL CURL
SWITCH
IT UP:
21s
WHY: 21s are a great way
to add mass to your biceps.
Youll overload the muscles by
keeping them under constant
tension, says Jamroz, which
spells bigger gains for you.
HOW TO: Stand upright

holding dumbbells with your
arms extended down (A).
B Keeping your elbows tight to
your body, bring the weights
up half way until your elbows
form 90-degree angles
(B). Repeat for seven reps.
Immediately move into your
next seven reps, beginning at
the half-way point, bringing
the weights up to your
shoulders (C). For your last
seven reps, start with your
arms extended down (A) and
work through the full range of
motion to bring the bar up to
your shoulders (C) for a total
of 21 reps per set.
SFM22_6 Swaps.indd 3 2017-04-05 11:14 AM

3. GO-TO: PULL-UP/ASSISTED PULL-UP
SWITCH IT UP:
Single-Arm Dumbbell Row
WHY: If youre still working
towards a full pull-up, the
bent-over row is a great
alternative to help you build
strength in the same muscles
used in a pull-up while also
improving posture.
HOW TO: Place your left knee

on a bench with your right
foot flat on the floor, and a
dumbbell in your right hand.
Bring your torso parallel to the
floor, supporting yourself with
your left hand on the bench,
and your right arm extended
down (A). Keeping your elbow
tight to your body, bring the
dumbbell up to your ribcage,
squeeze your lats (B), then
lower back down. Repeat on
your other side.
SFM22_6 Swaps.indd 4 2017-04-05 11:14 AM

4. GO-TO: BARBELL BENCH PRESS
SWITCH
IT UP:
Barbell Close
Grip Bench Press
WHY: This move places the
emphasis on your triceps
A
while still hitting your pecs.
HOW TO: Lie supine on a

bench and take a slightly
narrower than shoulder-width
overhand grip on the bar.
Lower the bar to your chest,
keeping your elbows tight
to your body (A). Push the
bar up until your arms are
straight (B), then lower back
down for your next rep.
TRAINER TIP:
Avoid placing your hands too
close together to ease stress
on your joints.
5. GO-TO: OVERHEAD PRESS

SWITCH
IT UP:
Half-Kneeling
One-Arm Landmine Press
WHY: This shoulder-friendly of your right shoulder. With
option takes the pressure off your torso upright, maintain
your joints and lower back by a straight line from your head
providing more support and to your hips, tuck your chin,
greater stability. The split then extend your right arm
stance also recruits more of to bring the bar up in front of
your opposite-side hip while you. Lower back down and
still developing standing push complete all reps on one side
strength. before switching sides.
HOW TO: Start at a Landmine

Press machine or wedge the TRAINER TIP:
unloaded end of a barbell into Maintain a tight core
a corner. Grab hold of the to keep your back
weighted end in your right from arching.
hand and drop onto your right
knee, with your left foot flat on
the floor and the bar in front
SFM22_6 Swaps.indd 5 2017-04-05 11:15 AM

6. GO-TO: WEIGHTED SIT-UP WITH DUMBBELL
WHY: Holding a weight above
your head keeps your core
under constant tension in
multiple planes of motion as
you bend, twist, and lunge.
TRAINER TIP: This move also improves
your overall stability,
Keep your eyes balance, and coordination.
on the dumbbell
A HOW TO: Lie on your back
throughout the move. with your left knee bent and
foot flat on the floor. Hold a
dumbbell directly over your
left shoulder, with your right
hand on the floor, palm down
(A). Keeping the dumbbell
stable overhead, push through
your left foot to lift your torso,
supporting yourself with your
right arm (B). Press through
your palm and foot to raise
your hips, forming a straight
line with your body (C). Bend
your right leg and sweep it
under you so you are kneeling
on your knee (D). Transfer
B your weight to your left foot
and engage your core. Lift your
hand off the floor to bring your
torso upright, keeping your
extended arm close to your
ear (E). Drive through your
left foot to straighten your
knee and come into a standing
position, keeping the dumbbell
D pressed overhead (F). Return
to the starting position by
performing the steps in
reverse. Repeat with the
dumbbell in your right hand. S
SWITCH IT UP:
Turkish Get-Up
with Dumbbell
E F
SFM22_6 Swaps.indd 6 2017-04-05 11:15 AM

INNER STRENGTH
On
The
Sunny
Side
Change your perspective in four weeks.
PHOTO ISTOCK.COM/GRADYREESE
WRITTEN BY CHELSEA CLARKE
SFM22Positive.indd 1 2017-04-04 10:25 AM

The power of positive
thinking may seem like
positivity
a mythical concept
adopted by your friend
noun the practice of being
whos newly back from optimistic in attitude.
her yoga retreat.
But the compelling idea that
you can change your life based Optimism:
simply on the thoughts you
have has been studied for 1. Focus on the negative
aspects of a situation and
The Age
Avenger
decades, and the results range
from increased happiness to dismiss the positive ones.
actually improving your
longevity. If youre rolling your
Are You a 2. Think the worst will It turns out that the fountain
eyes at just the thought of it, Negative happen in most situations. of youth is handing out rose-
colored glasses, so before
youre the perfect candidate
for our four-week positivity Self-Talker? 3. See things only as you invest in lotions and
challenge. So bone up on the Your self-talk good or bad. potions to keep you looking
stats behind having a sunny might be negative 4. Blame yourself when fresh, consider putting your
disposition on the following positivity in the drivers seat
if you: something bad happens.
pages, then take our challenge to get these body benefits.
on page 68. Best case scenario,
you change your perspective Increased life span. An
and win some awesome prizes. average of 7.5 more years if
you look on the bright side.
IMMUNITY+
Worst case scenariostop right
there. Positive vibes only. Lower rates of depression.
Positive thinkers have reduced
amounts of the stress-hormone
In a study published in Psychological Science, first-year
cortisol, allowing them to have
law students checked in with researchers to let them know
Cornerstones how they were feeling during their semesters, and then they
were injected with a substance that would call upon immune
better coping skills and lower
levels of distress.
of Positivity responders. While researchers noted that the students Fewer sick days. One study
found that participants with
overall sunny or shady disposition on life had no effect on
Want to gain a better outlook a sunnier outlook decreased
results, whether they felt optimistic or pessimistic about that
on life? There are lots of ways their chances of catching an
particular time in their semester certainly did. When students
to approach it, but experts reported feeling optimistic about their studies, their immune infection, but even if they did,
MEGAPHONE ILLO SHUTTERSTOCK.COM/DROGATNEV HEAD SILHOUETTE ILLO SHUTTERSTOCK.COM/BAILAORA
agree that the first step is response was significantly faster than the sluggish response they produced far less mucous
to notice your negativity. of those feeling pessimistic after receiving a bad grade. (ew) than their pessimistic
Once you become aware of counterparts.
these purposeless ramblings Reduced risk of death
(whether they be in your head from cardiovascular
or spoken), you can then SWAP THISFOR THAT! disease. An overwhelming
begin to replace negative 77 percent decreased chance
Use these easy trades to turn your Positive of developing heart disease.
thoughts with positive
negative thoughts into positive ones. Thought
ones. With just a little
practice, these simple swaps Negative Thought
will become second nature
This is a new challenge.
and youll soon find that
This is too hard.
surrounding yourself with Ill communicate with my
positive people only makes My boss doesnt boss to see how we can
your mission easier. When you like me. better our relationship.
share your positivity with
others and come full circle, Ill never get any Ill find different resources
youll know youve reached better at this. to learn more.
Optimism Boss status.
SFM22Positive.indd 2 2017-04-03 4:36 PM

The STRONG
Positivity Challenge
Kick those gloomy thoughts to the curb and follow
What Youll Need: these day-to-day steps for an attitude upgrade.
A journal, or a
separate document Monday Tuesday Wednesday
on your phone
or computer.
Write down every Record every Note when you

WEEK 1 negative thought time you play the compare yourself
you have today Blame Game. to others.
Acknowledge (seriously
all of them).
Start a gratitude Focus on

Figure out your
list. Each day, solutions.
WEEK 2 superpowers
write down two When a problem
three attributes
Change things that went arises, avoid the
Blame
that make you
well or youre temptation
totally awesome.
thankful for. to dwell.
Game
When something goes WEEK 3
Indulge in a
guilty pleasure.
Start a
Determine your
go-to snap-out-
of-it phrase.
conversation with
wrong, are you more likely Persevere Dont feel guilty.
someone new.
Something that
reminds you why
to blame someone else, you started this.
or yourself? Turns out,
both are detrimental. Find a new Reach out to Share a positive
Blame happens when WEEK 4 way to get someone that message on
were in attack mode involved in your inspires you. social media.
and need an explanation. Share community.
This defense mechanism

doles out responsibility
for wrongdoing, and gives
us a scapegoat so we
can avoid getting down
Laughing out
to the root of a problem.
loud boosts energy
and heart rate.

UP FOR The
GRABS:
Were giving
away tons of
Stockdale
STRONG swag
to our winners!
Paradox
Subscriptions, This notion, named after
tank tops, How it works: POW Admiral Jim Stockdale,
memberships to The challenge kicks off on Monday, June 5th. Complete the challenges determines the difference
our Community, and check in with us on social media throughout each week using between true optimism
and more! the hashtag #strongpositivitychallenge. Show us your journal, and blind optimism. It says
where you completed your challenges, or share any realizations you that happy thoughts wont
had. Well announce winners at the end of each week. get you out of a difficult
situation, but acceptance
and readiness will ease your
Thursday Friday Saturday Sunday load. Meaning, hoping that
everything will go well in that
OCR you just signed up for is
no use if you havent put in a
day of training.
Write down specific Notice each Go through your Sit for 10 quiet
details of anything time you say journal and note minutes,
that caused you something which areas you focusing only
Flash
stress today. negative. were particularly on your positive-
negative this week. thinking goals
Optimism
for next week.
Get outside Try these quick tips to

Do an activity Try saying
that always and focus on Practice being sabotage your inner Negative
thank you Nancy when times get tough.
makes you releasing stress. calm today.
more today.
smile. DECLARE IT. Decide on a
go-to phrase to snap out
of it, such as I control
Commit to Write down any my own situations or
spending the Try a new changes youve Anything is achievable.
full day without Find more humor noticed in
class or activity ITS NOT YOU; ITS ME.
saying a single in your day. yourself, and your
with a friend. Are you lashing out at
negative optimism goals
comment. for next week. someone instead of staying
confident that you can
handle this problem?
Share the biggest Take a deep breath.
Schedule a
Compliment Do a random change youve
girls night. Remain calm. Start again.
someone. act of kindness. experienced with
us on social media. FAKE IT. Research published
in the Journal of Personality
and Social Psychology found
that when participants acted
like extroverts, regardless of
if they felt like it or not, they
Make positive all reported feeling happier.
thinking part of your The study suggests things
like singing out loud, asking
every day routine to a question in a large group,
or talking to someone new. S
optimize your health.

WRITTEN AND DEMONSTRATED BY JEN ESQUER, PT, DOCTOR OF PHYSICAL THERAPY PHOTOGRAPHY BY PAUL BUCETA
Its All
in the
Hips
HAIR & MAKEUP MONICA KALRA TIGHTS BY TRUE LIFE FITNESS APPAREL
SHOT AT MANSION FITNESS, WEST HOLLYWOOD
So you think you can squat? Thats great. But if youre

not making mobility a priority in your training, you could
be missing a key component to your overall fitness.
SFM22_HipMobility.indd 1 2017-04-03 4:09 PM

The hips are the
fulcrum of the
body. Your pillars
of support.
Movements such as walking,
running, squatting, sitting, and
even taking the stairs, involve
the ability to bend, extend,
or rotate properly at the hips.
Which is why, biomechanically,
it is important to develop the
ability to perform a hip hinge.
The concept may seem
simplehinging at the hips
but it is nearly impossible to
achieve this proper movement
pattern without adequate
range of motion in the muscles
and joints. A lack of mobility
at the hips causes your lower
back to overcompensate and
places an increased load into
the knees, leading to low-back
or knee pain overtime.
The hip hinge is created
at the iliofemoral ligament,
where the femur connects to
the pelvis. Movement here
can be limited due to any
soft tissue restrictions that
connect into the pelvis, thanks
to sedentary jobs or lifestyles.
These muscular restrictions
develop over time as the brain
and neural system adapt to
these shortened positions,
like sitting at your desk and
in your car.
Just as they take time to
develop, they take time to
release. That means you cant
just foam roll the problem
away, or jam into those
muscles until you cry. Instead,
it may be better to merely
move through stretches
where the body can begin to
Here, physical therapist Jen Esquer offers up relax through movement and
five hip-focused stretches for instantly improving diaphragmatic breathing. And
it just so happens, we have
range of motion and reducing tension. five effective stretches you
can do anywhere, anytime.
Talk about going mobile.

The
Hip
Flow
Follow the five stretches in
this Hip Flow to instantly THIS STRETCH TARGETS
THE ILIOPSOAS, AN
increase your hip mobility,
IMPORTANT MUSCLE IN
decrease low-back pain, THE HIP FLEXOR AND
and unlock any added LOW-BACK STABILIZERS.
pressure on the knees. This
series of stretches should
be performed daily in order
to make lasting improve-
ments in lower back pain,
increase range of motion for iliopsoas stretch
exercising the lower body, Begin in a low lunge
position, with the back
and unlock the hips from
knee stacked under the hip
tightened positions such as
and the front foot directly
sitting and driving.
under the knee. Start to
reach the opposite arm
HOW TO: Perform the of the leg that is in front
stretches in sequence, toward the ceiling while
only holding each for 10-30 simultaneously squeezing
seconds at a time, then the supporting glutes
moving from one stretch forward. Next, continue
to the next. Complete the to reach up as you gently
sequence on one side, then side bend toward the front
repeat on the other side. leg to further deepen the
Repeat for a total of three stretch into the iliopsoas.
rounds per side.
quadriceps
stretch
Deep As you lower the top arm,
reach for the ankle of the
Breaths leg in the back. Continue
to squeeze the glutes
It is important to be able
and think of tucking the
to fully breathe through tailbone under to create
the diaphragm when a greater stretch into
performing mobility the rectus femoris that
exercises. Since the attaches into the pelvis.
muscles are connected
through the neural
system, tapping into the
parasympathetic nervous
system places the body
in a state of rest and
relaxation. Deep, slow
diaphragmatic breathing
has been proven to shut
off the sympathetic
nervous system, the
flight or fight response,
and increase the para-
sympathetic system.

hamstring
stretch
Dont forget to breathe as you hold each stretch!
Lower the back leg and fold

your body forward, slowly
straightening out the front
leg. Think of the hip in the
front leg pulling toward the
back heel to increase the
tension in the hamstring.
Fold the body forward only
as far as the hamstring can
tolerate. Make sure you are
in a position comfortable
enough to breathe. Relax
and hold.
gluteus
medius stretch
Bend the front leg and
begin to turn toward that
knee as you straighten the
back leg, dropping your hip
slightly. The deeper you
are able to turn and hug the
knee toward the chest, the
deeper the stretch.
adductor stretch
Keep the back leg extended
and turn completely away
from the bent leg in front.
Do your best to stay low to
the ground, and bring the
entire body inside the legs
as you press the bent leg
out toward the foot with
the elbow. Keep both heels
planted on the ground.
Actively moving and

relaxing the body into
various positions and
stretches uses a technique
called Proprioceptive
Neuromuscular Facilitation
(PNF). PNF works to affect
the reflexes within the muscle
to facilitate a response called
muscular inhibition. This
active contraction to slow
relaxation tricks the muscle
into performing a deeper
stretch. As you move through
the hip flow, you should find
it becomes easier to stretch
a little deeper. S

Get Inspired
No Mountain
High Enough
Climbing is
a tool for me
to see my
weaknesses
and face my
At just 20 years old, Japanese inner self.
mountaineer Marin Minamiya has
scaled many of the worlds tallest
peaks, and shes not done yet.
WRITTEN BY MIKAILA KUKURUDZA
SFM22_GetInspired.indd 1 2017-04-04 5:13 PM

Marin at the top
of Mount Everest.
inaugural two-day climb it

While I was falling
was where she belonged.
off the mountain, From that day, she dreamed
I screamed, Please of conquering Everest. I
learned so much about
God, I dont want myself from just a peak in
to die yet. And right Hong Kong, says Marin. I
after I screamed thought, what would I learn
by climbing the highest
that, I stopped, peak in the world?
says Marin Minamiya, 20, With that, Marin set
as she recalls her near-death out to find herself atop the
experience on Japans Mount worlds highest vantage
Amida in 2015. Ever since points. Years later, at 19
then, I believe that mountains years old, she achieved her
have this stronger power that dream of climbing Mount
humans cant really explain. Everest, becoming the Marin is currently sponsored
She had just graduated youngest Japanese person by Japanese clothing company
high school a few days prior, to do so. And now, she is on UNIQLO. As their first female brand
and the climb up Amida was the verge of completing the ambassador, the company has
part of her training for Mount prestigious Explorers Grand already confirmed their support in
Everest. After reaching the Slam, in which individuals her next endeavour: sailing around
the world to visit schools and give
peak, she and her team were climb the highest peaks on
motivational speeches to youth.
descending the mountain all seven continents, known
quickly as the sun was setting. as the Seven Summits, plus
She was the last climber expeditions to both the
following the group down North and South Poles. Its North Pole, Marin spent hours
a 12-inch wide ridge on the so difficult, and seemingly sled training to be able to pull
2,746-foot mountain when impossible, that to date only a 176-lb sled for up to eight
a loose chunk of snow sent 51 people have completed hours a day on her journey.
Marin off the cliff. Although this challenge. Marin was Its not just the mountains
I was falling like I was on a determined to become the that have proved challenging
rollercoaster, I remember 52nd. A dream to climb for Marin. Along with the
every single second like Mount Everest turned into grueling training, harsh
a slow-motion movie. a dream to climb the Seven conditions, and life-
Marin fell more than 800 Summits, she says. Which threatening scenarios,
feet before her body came to turned into a dream to sexism and inequality are
a stop in the middle of a steep complete the Grand Slam. still common in the male-
slope. Miraculously alive and For Marin, preparing dominant sport. Marin
with no fractures or broken for each ascent begins on has been subjected to both towards her goals. At the
bones, she continued climbing time of this article, Marin
down for hours before digging I had to spend a night alone in the was trekking through sub-
a hole to protect herself for zero temperatures on her
the night. Twenty hours later,
mountains. Complete silence, extreme way to the North Pole, her
she was rescued by helicopter. cold. But I knew I was going home. final expedition towards
I had to spend a night alone I knew the mountains. completing the Explorers
in the mountains. Complete Grand Slam. After graduating
silence, extreme cold. But the ground. The endurance throughout her years of university this spring, Marin
I knew I was going home. necessary to complete climbing, including being plans to dedicate time to speak
I knew the mountains. 10 hours of climbing a told she wouldnt succeed directly to young girls about
PHOTOS COURTESY OF UNIQLO
Marin first discovered a day requires Marin to because she was just a the importance of following
love for mountaineering at train intensely, wearing highschool girl, and even your dreams. In getting
just 13 years old while on a three weighted vests being attacked in her tent to achieve your dreams or
trip with some friends and (approximately 22 lbs each), by one of her sherpas. goals, there will be many
teachers from her school while she walks two hours on But instead of being a obstacles, says Marin. But
in Hong Kong. Despite her the treadmill at the highest deterrent, these obstacles no obstacle is big enough for
youth, she knew in that incline. For the hike to the only pushed her harder you not to be able to climb it.
SFM22_GetInspired.indd 2 2017-04-04 5:13 PM

Unstoppable Women
Women
to Watch
Find out how these real women
are changing the face of fitness.
WRITTEN BY MIKAILA KUKURUDZA
Jacqueline Kasen
AGE: 32 LOCATION: Miami Beach, FL
GIG: Master Trainer SPORT: Track & Field
BOSS BABE: With her family brand, KasenFitness.com, which

moving around frequently in strives to help individuals reach
her childhood, Jacqueline has their maximum potential both
always found stability in fitness. mentally and physically. Being
Fitness is everywhere. It doesnt a female in a male dominated
matter where you are, she says. industry is challenging to say
Whenever there were family the least, says Jacqueline,
issues growing up, I would be able who is the only female personal
to put on a pair of sneakers and trainer at her gym. I had to
simply just go! As a child, she set myself apart by using my
exceled in track and field, receiving education, experience, and
the gold medal for long jump and professionalism to stand out.
JACQUELINE PHOTO MATT ROY

400m at the Junior Olympics, and While resistance training is
then continued her passion as a a personal favorite, Jacqueline
collegiate athlete while studying doesnt limit herself to one
Exercise Science and Physiology. style of fitness. Incorporating
Now a personal trainer and a sprints, agility drills, and sled
sponsored athlete with Reebok work in addition to weight
and supplement brand BPI, lifting, she keeps her routine
Jacqueline is creating her fitness fresh and always challenging.
SFM22_W2W.indd 1 2017-04-04 10:32 AM

@
I was tired of Find out how you could be
the next Woman to Watch
being the girl at strongfitnessmag.com
that was not
comfortable in
her own skin and
would hide under
baggy clothes.
Jennifer Martin
AGE: 36 LOCATION: Calgary, AB
GIG: Product Marketing Specialist SPORT: Fitness Model Competitor
NATURAL HIGH: Growing up, workouts brought her national level. Jennifer
Jennifer was always active back to a positive mindset. hopes to one day make
playing baseball, baton When I find myself feeling the transition from her
twirling, dancing, and doing blue or stressed, I head to career in marketing to
gymnastics, but it wasnt the gym, says Jennifer. pursuing her passion
until five years ago after And like magic, all my for fitness full time.
hiring a personal trainer self-doubts disappear. When she isnt
that she truly fell in love After placing first in traveling with her husband
with fitness. Jennifer says the Fitness Model-Short for pleasure or traveling
for her, exercise works category and third in for work, Jennifer enjoys
Kayla Langdon like an antidepressant,

and starting her morning
with a good sweat helps
Overall Bikini in a fitness
show in 2013, Jennifer
quickly received her pro
taking nutrition courses
and hopes to continue her
education with a focus
AGE: 25 LOCATION: Sarasota, FL her stay motivated and card and has continued on natural nutrition. I
GIG: Medical Operations Coordinator dedicated to her health and competing since. With am so fascinated by
nutrition. When she took her last competition in the human body, says
SPORT: Weightlifting
a leave of absence from November 2016, Jennifer Jennifer, and what I am
work due to anxiety and is anxious to hit the stage capable of achieving if I
TOTAL TRANSFORMATION: A competitive depression, her morning again but this time, at a just put my mind to it.
dancer and gymnast throughout her youth,
Kayla remembers always wanting to be the
skinniest girl in the room. But two years ago,
when she decided to try a 12-week online
fitness challenge, she had an entirely new goal
in mind. I wanted to be able to get up, look in
the mirror every single day, and be confident
in the girl staring back at me, she says. I
wanted to make fitness a part of my lifestyle.
And she did, more than she could have
imagined. Within a year of beginning her
journey, Kayla became a brand ambassador
for three companies within the fitness industry:
Alpha Pack Fitness, Bodybuilding.com,
JENNIFER PHOTO TIM DARIS PHOTOGRAPHY KAYLA PHOTO DAVID ZHOU
and Kaged Muscle Supplements.

Not only has Kayla changed her body,
but her approach to health and fitness as well,
ditching her old routine of cardio and strict
dieting, and starting to lift heavier weights
and fueling her body with a variety of quality
foods. I feel more empowered and strong
in this mindset and body, she says. Lifting
heavy has been a sense of therapy in my life.
Kayla plans to continue supporting
brands that empower women to feel strong
I love starting
and comfortable in their own skin. I strive my day on a
to motivate every single woman that crosses
my path. We are all in this together. gym high!
SFM22_W2W.indd 2 2017-04-04 10:31 AM

STRONGCAMP Captured
Strength
in Numbers The surprising health benefits
of spending time with the girls.
WRITTEN BY CHELSEA CLARKE
ITS NO SECRET
that us ladies are everyday
Wonder Women. We spend our
mornings making sure our kids,
significant others, and oh yeah,
ourselves are organized for the
day ahead, put in a full day of
being a total boss, crush it in
the gym, yoga studio, or box,
and then come home to relish in
some meaningful family time.
But in your packed schedule,
are you missing a component
that could make you happier,
healthier, and more calm?
If youre not making time
for your girlfriends, listen
up: science has spoken, and
its telling you to find your
tribe and hold on tight.
Whether you call it your
tribe, squad, or just plain old
friendship, spending quality
time with people you love is
important for your overall
health. This particular type
of friendship, though, is
labeled as one that is built
on support, acceptance, and
encouragement; one where
you feel the confidence to let
loose, be yourself, and uncover
your authentic being. Going
through a rough breakup?
Your tribe is there to listen
and commiserate. Finally
opening that yoga studio
youve always dreamed of?
Your tribe will be first to buy
a class-pass card. Committing
to 5 a.m. bootcamp? Okay,
maybe your tribe will just
meet you after class.
SFM22_Strongcamp.indd 1 2017-04-04 10:30 AM

Biological Response even going so far as to suggest Keep the ones you have.
Recently, science has started that this type of friendship is Making new friends in
to narrow down the exclusive as pertinent to your health mid-life can be tricky. While SQUEEZE
benefits of friendship among
women, and the results might
as staying physically fit. And
if thats not enough, female
youre searching out fresh
connections, dont forget the IN
make you think twice about
opting for Netflix over time
bonding has been shown to
lower heart rates and blood
gals that have been there all
along. Pro tip: Plan a girls
MORE
with other women. A study pressure, and significantly night where each of your GIRL
TIME
from UCLA actually suggests increase longevity. friends has to bring someone
that women are biologically your group has never met.
programmed to seek out Female bonding While youre taking over
meaningful relationships with Be bold. You know that girl
other women, noting that
can lower in your yoga class who shares the world, why not do it
when women feel stressed, blood pressure your struggles during Tree with a friend? Here are
our top three ways to get
their natural inclination is to
tend and befriend, meaning
and increase Pose? Just talk to her already.
more QT with your girls
that nurturing and developing longevity. Try volunteering.
(even if youre like, really,
really busy).
relationships with others Volunteering gets you out of
is our hardwired survival Squad Goals your routine, and opens up 1. IN THE GYM.
mechanism for stress relief. You may already have a group pathways to others you may Plan a partner workout
Researchers attribute of close girlfriends, and while not usually have access to. to grow your gains and
the healing effects of female its important to maintain those Ask if you can help coach a your friendship.
friendships to the method relationships, its equally as basketball team, or walk dogs
2. ON THE WEEKENDS.
in which they bond. While crucial to expand your circle. at a shelter. Book a short getaway
men may spend time together Your closest friend that you where you can really let
focused on a specific activity, meet for Saturday brunch may Say yes. Lets be real: loose. Bonus points: go
women gravitate toward not exactly be your go-to for putting yourself out there to STRONGCAMP.
sharing their feelings in order that crazy intense CrossFit is intimidating. It can
to make a connection; an act class you want to try. With be tempting to shy away 3. AT WORK.
that has been found to release researchers finding that more from new situations and Two words: Lunch
serotonin in the brain, a really is merrier when it comes friendships, but trust us, do meetings. Have face-to-
chemical that helps to combat to friendships, try these tips to yourself a solid and stay open face interactions (even
if its over Skype).
depression, with researchers build your buddy-system. to making connections.
Find your tribe

at STRONGCAMP!
GET 15% OFF THE PRICE
OF CAMP WHEN
YOU USE DISCOUNT
CODE MYSTRONGTRIBE
AT STRONG-CAMP.COM
PHOTOS PAUL BUCETA
+ STRONGCAMP
Vancouver Ambassadors
(and gal pals) Meghan
Burrows and Robin Ball
created a routine you can
do with a friend.
Get the workout at
strongfitnessmag.com
SFM22_Strongcamp.indd 2 2017-04-04 12:02 PM

35%
Fit List
Be Energy AVERAGE PERCENTAGE
Efficient
OF EVERY HOUR YOU
WORK OUT SPENT ON
ANSWERING TEXT MESSAGES,
UNTANGLING HEADPHONES,
STRAIGHTENING YOUR
We know your time is precious. Heres CLOTHES, AND TALKING TO
how to make the most of it in the gym. YOUR WORKOUT BUDDIES,
ACCORDING TO A UK SURVEY.
3 Ways to Maximize
Your Gym Time
PHOTO ISTOCK.COM/SVETIKD TEXT BY MIKAILA KUKURUDZA

We asked our fitness expert Mike T. Nelson, PhD, MSME,
CSCS to list his advice for avoiding wasted time in the gym.
1. Use non-linear rest of it can distract you

periods. Take shorter from the task at hand.
rest periods on the 3. Dont do any long-
early sets and then a bit duration moderate
longer on the later sets. intensity cardio before
This will ensure that the training or after.
amount of reps you do By all means, do a few
stays about the same in minutes to get warm,
the session and keeps but you dont need
the quality of the work 10-30 minutes. Get in a
high, while also staying morning or evening walk
ecient with your time. outside and maximize
2. Leave your phone your gym time.
in your locker, or at
minimum, put it on
airplane mode. While
you may not even use it,
20%
just having the option
We Asked You Texts or

TIME-SAVING TIP WHATS THE social media
Stretch in between sets. Use each rest
BIGGEST
period to stretch a different muscle
group you can even use dynamic DISTRACTION 9%
stretches to keep your heart rate up. The gym TVs
WHEN YOURE
10
WORKING OUT?
7%
61%
Average minutes people spend The hottie
untangling their headphones and on the bench
next to me
earbuds per gym session, according to a
Harpers Fitness survey. Go for wireless
or straighten them before your workout. People trying 3%
to talk to me Taking the
perfect selfie
SFM22_FitList.indd 1 2017-04-06 3:47 PM

CHALLENGE YOURSELF
AT STRONGCAMP
Killer workouts Seminars Revived Motivation
2017 DATES
PHOTO BY PAUL BUCETA
Calgary, AB Burlington, ON
SEPTEMBER 9-10, 2017 SEPTEMBER 23-24, 2017
VISIT STRONG-CAMP.COM FOR MORE INFORMATION
SFM22_StrongcampAd.indd 1 2017-04-04 4:54 PM

SFM22_C4.indd 1 2017-04-03 1:18 PM

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TRAINING NUTRITION Load up on

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SUNS OUT, GUNS OUT

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GINA TACCONI-MOORE, JOELENE HUBER,

Certified holistic sports

6 May/June 2017 STRONGFITNESSMAG.COM

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Master This Move, pg 28

Recreation Therapy. She

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NUMBER OF FACEBOOK FOLLOWERS WE REACHED WITH THIS ARTICLE.

@macynelson13 via Instagram

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@_robinball @forcefitnessocr @debifitphotog @jessliftsstu

OUR FAVORITE MOMENT

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Speaking of positive vibes, heres cover athlete

12 May/June 2017 STRONGFITNESSMAG.COM

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SENIOR DESIGNER (MATERNITY LEAVE)

ON OUR RADAR DESIGNERS

DIRECTOR OF CONSUMER MARKETING

UNCOVER YOUR STRONG DIRECTOR OF SPECIAL EVENTS

JUNE 15 -18 CONTRIBUTORS

Falcone, Monica Kalra, Mikaila Kukurudza, Annette Milbers,

STRONGFITNESSMAG.COM May/June 2017 13

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SHOT AT REEBOK SHOWROOM LA

14 May/June 2017 STRONGFITNESSMAG.COM

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THE FORWARD - EXERCISE REPS

18 May/June 2017 STRONGFITNESSMAG.COM

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STRONGFITNESSMAG.COM May/June 2017 19

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Breast cancer survivors

20 May/June 2017 STRONGFITNESSMAG.COM

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better than process known as muscle

and protecting your

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Get your sleep

PHOTO SHUTTERSTOCK.COM/ SONGQUAN DENG

22 May/June 2017 STRONGFITNESSMAG.COM

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