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MODERNFIT SHED FAT FAST SEE RESULTS IN 21 DAYS!

FITTING EXERCISE INTO A BUSY SCHEDULE

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AMAZING

HEALTH BENEFITS

OF YOGA

1 April 2017

8 HIGH

PROTEIN BREAKFASTS TO FUEL YOUR MORNINGS

Confidence Boosting Tips For

Fitness Class FirstTimers

15+

INSPIRING WOMEN You Should Be

Following Right Now


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CONTENTS 1 April 2017 pg. 4 | Exercise Motivators

6 Ways To Stay Motivated to Workout

pg. 10 | 8 High Protein Breakfasts To Fuel Your Mornings

pg.    14 | Tips on How To

Become A Morning Person

pg. 22 | Confidence Boosting Tips For Fitness Class First-Timers

pg. 33 | 10 Health Benefits Of Yoga

pg. 42 | Fitting Exercise

Into A Busy Schedule

pg. 52 | 4 Amazing Exercise Hacks You Can Try Today pg. 56 | Shed Fat Fast

See Results In 21 Days

pg. 62 | 15+ Inspiring Women

You Should Be Following Right Now


@MODERNFITMAGAZINE


Workout

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Exercise Motivators:

6 WAYS to Stay

Motivated to Workout

H

ave you ever had a day where you just couldn’t muster up the motivation to work out? Some days it can be hard to get the motivation to exercise, Especially when you’ve had a long day at work and just want to relax in front of your computer. It’s okay to take a day or two off each week, but dedication and consistency is important to the success of any fitness plan. That’s why you need a few “exercise motivators” in your back pocket for inspiration when you don’t feel like getting off the couch. Here are some ways to get inspired to do a workout on days when you’re less than enthusiastic.

Update Your Musical Play List Research shows that music is actually an ergogenic aid. It improves performance in both moderate and high-intensity exercise – not to mention it’s one of the best motivators around. One way music helps keep your enthusiasm up is by reducing the perception of how hard you’re working. When you’re distracted by music, you focus less on your rapid breathing and burning muscles. When you listen to fast, upbeat music, you’ll be more motivated and will work harder too. If it’s been awhile

since you’ve changed the music you listen to, upload some new tunes. You adapt to listening to the same music just as your body adapts to doing the same exercise routine. Give yourself a new set of tunes to focus on.

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Clear your mind of “can’t.” (Samuel Johnson)

Motivational Quotes Words have power, and they can give you the energy and motivation to get moving. Keep a list of exercise motivational quotes posted on your desk at work and on your refrigerator door. When you don’t feel like exercising, read them and get inspired.

Just do it. (Nike) 6

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Exercise DVDs On days where you don’t feel like motivating yourself, slip a fitness DVD into your DVD player, and let someone else motivate you. On those days where you don’t feel self-motivated, having someone else on the screen doing it with you can make all the difference. Plus, it will give you a fresh perspective and a break from your regular routine.


If you exercise for an hour a day, you’ve only spent 4% of your time working out. The greatest wealth is health. (Virgil) Remember How Good You Feel Afterwards Think of how you feel after a workout. Hot, tired and sweaty – but confident and energized at the same time. Then remember how you felt when you sat in a chair all day and didn’t work out. Which felt better? Then ask yourself how you’d rather feel later. That may be just the motivation you need to slip on your exercise shoes.

Do It for Health Not Physical Perfection

reasons are more likely to stick with it than those who do it to lose weight or look good in a bikini. If your primary reason for working out is getting six-pack abs, think beyond those flat abs and consider the health benefits of exercise – how it can help you live longer and stay more functional. Then remind yourself you’re doing it for your health. The Bottom Line? There are days when everyone lacks the motivation to exercise. Use these six techniques to make sure you do it anyway. References: Journal of Sports Science and Medicine.

Research shows that people who are motivated to work out for health

Read Fitness Magazines Fitness magazines are inspirational, especially ones that have before-and-after photos of people who changed their lives and their physiques through exercise and good nutrition. The more you learn about health and fitness, the more motivated you’ll be to stick to your workout. Cut out photos of people who inspire you as motivation to stay committed to your routine.

Motivation is what gets you started. Habit is what keeps you going. (Jim Ryan)

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8 HIGH-PROTEIN BREAKFASTS TO FUEL YOUR MORNINGS

Greek Islander Shake How Much Protein? 28 grams Ingredients: ¾ cup water ¼ cup 100% pomegranate juice ½ cup nonfat plain Greek yogurt 1 scoop Vanilla meal replacement shake ½ cup fresh or frozen blackberries 2 fresh basil leaves, chopped 1 cup ice

Preparation: 1. Place water, pomegranate juice, yogurt, meal replacement shake, blackberries, basil, and ice in blender; cover. Blend until smooth. Total Time: 5 min. Prep Time: 5 min. Cooking Time: None Yield: 1 serving 10

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Power Yogurt Breakfast

How Much Protein? 29 grams Ingredients: 1 cup nonfat plain Greek yogurt 3 Tbsp. wheat germ 3 medium strawberries, sliced ¼ medium banana, sliced 1 tsp. unsweetened shredded coconut, toasted Preparation: 1. Place yogurt in a medium serving bowl. Top with wheat germ; mix well. 2. Top with strawberries, banana, and coconut. Total Time: 5 min. Prep Time: 5 min. Cooking Time: None Yield: 1 serving


Spinach Omelet with Gouda

How Much Protein? 21 grams Ingredients: 3 large egg whites Sea salt and ground black pepper (to taste; optional) 1 tsp. olive oil 2 cups fresh spinach ½ cup sweet white corn kernels 2 Tbsp. shredded smoked gouda cheese

Preparation: 1. Place egg whites in a small bowl. Season with salt and pepper if desired; whisk to blend. Set aside. 2. Heat oil in medium nonstick skillet over medium-high heat. 3. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until wilted. 4. Add corn; cook, stirring frequently, for 2 to 3 minutes or until warm. Remove from pan. Keep warm. 5. Heat skillet over medium-low heat. Add egg whites. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. 6. When eggs are almost set add spinach mixture and cheese. Cook for 1 to 2 minutes, or until heated through. Gently fold in half. Total Time: 20 min. Prep Time: 10 min. Cooking Time: 10 min. Yield: 1 serving

Overloaded Oatmeal

How Much Protein? 25 grams Ingredients: 1 cup water ½ cup dry old-fashioned rolled oats 1 Tbsp. raisins (or dried cranberries, dried cherries, or other dried fruit) 1 Tbsp. chopped raw walnut pieces (or almonds, pecans, or other nuts) ½ tsp. ground cinnamon 1 scoop whey protein powder, vanilla flavor Preparation: 1. Bring water to a boil in small saucepan over medium high heat. 2. Add oats, raisins, walnuts, and cinnamon; cook, stirring constantly, for 3 to 5 minutes, or until oats soften and thicken. 3. Remove from heat. 4. Add protein powder; mix well. If oats are too thick, add extra water. Total Time: 15 min. Prep Time: 5 min. Cooking Time: 10 min. Yield: 1 serving

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Egg White Scramble with Chicken

Herbed Poached Egg Whites on Wheat

Preparation: 1. Heat medium nonstick skillet lightly coated with spray over medium-low heat. 2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set. 3. Add chicken and cheese; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set. 4. Season with salt and pepper if desired; garnish with basil.

Preparation: 1. Bring water to boil in medium saucepan over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil. 2. Place egg whites into a small bowl. Hold bowl close to the water’s surface and slip the egg whites into the water; cook for about 3 to 4 minutes, or until whites are completely set. Gently lift egg whites out of water. 3. Place egg whites on toast; sprinkle with tarragon.

Total Time: 12 min. Prep Time: 5 min. Cooking Time: 7 min. Yield: 1 serving

Total Time: 19 min. Prep Time: 10 min. Cooking Time: 9 min. Yield: 1 serving

How Much Protein? 52 grams Ingredients: Nonstick cooking spray 6 large egg whites (â…” cup) 3 oz. cooked chicken breast, diced 3 Tbsp. shredded Parmesan cheese Sea salt and ground black pepper (to taste; optional) 5 fresh basil leaves, chopped (for garnish; optional)

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How Much Protein? 16 grams Ingredients: 2 cups hot water 1 tsp. vinegar 3 large egg whites 1 slice low-sodium sprouted wholegrain bread, toasted 3 fresh tarragon sprigs, finely chopped


Turkey Sausage Muffin

How Much Protein? 21 grams Ingredients: 1 whole-grain English muffin, split 1 oz. part-skim mozzarella cheese (sliced) 1 turkey sausage patty, warm Preparation: 1. Preheat broiler or toaster oven to high. 2. Top one muffin half with cheese and place on baking sheet. 3. Broil for 2 to 3 minutes, or until cheese melts. 4. Top muffin with a sausage patty and the other muffin half. Total Time: 8 min. Prep Time: 5 min. Cooking Time: 3 min. Yield: 1 serving

Scrambled Egg Whites with Sweet Potato

How Much Protein? 22 grams Ingredients: Water ½ large sweet potato, peeled, cut into 1-inch pieces 4 large egg whites 1 large egg 1 tsp. olive oil 2 fresh rosemary sprigs, leaves removed and chopped, stems discarded Preparation: 1. Fill bottom of steamer with 2 inches of water; bring to a boil over high heat. Place sweet potato in top of steamer; steam for 5 to 7 minutes, or until fork-tender. Set aside. 2. Combine egg whites and egg in a small bowl; whisk to blend. 3. Heat oil in medium skillet over medium heat. 4. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until set. 5. Place eggs and sweet potato on a serving plate. Sprinkle sweet potato with rosemary; serve immediately. Total Time: 16 min. Prep Time: 5 min. Cooking Time: 11 min. Yield: 1 serving MODERNFIT

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How to Become a

Morning Person by Ed White

I

nstinctively, everyone knows there are benefits to waking up early, rather than staying up all night. Early risers are generally happier, more proactive and more successful than night owls, some of which may be due to the additional sunlight they’re exposed to. Whatever the case, it’s rather easy for someone to fall into poor habits that can result in sleep loss and caffeine dependence to get going in the morning. Here are some strategies on how to become a morning person.

Get to bed earlier. This should be a given, but if you don’t put some serious effort into it, you’ll never feel like getting up early. Try going to bed 10 minutes earlier each day, until you begin to notice some difficulty falling asleep. Continue going to bed at that same time until you can do it easily. If that’s not early enough, then roll it back some more, until you’re going to bed at a time that works best for you. Remember that whatever you’re staying up late to do can probably wait until morning and if you’re up early enough, you’ll have some extra time for these activities.


Wake up earlier. Just because you’re going to bed earlier doesn’t mean you should get up at the same time, just to get more sleep. If you do need more sleep, then you’re still not going to bed early enough. You should be doing this to get an earlier start to your day. The best approach is to make sure there are enough hours for you to sleep between the time you go to bed and the time you get up. If you were previously going to bed at midnight and waking up at 8 am, but you’ve since rolled your bedtime back to 10 pm, you should now be able to get up at 6 am.

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Eat breakfast. You can’t expect to feel alive and energetic in the morning without eating something to provide your body with fuel, no matter what eating habits you might have previously been used to. Remember that you consumed nothing but your own saliva overnight and now you’re asking your body to jump into action from a resting state. Eat a healthy breakfast and you’ll find you’re not only less fatigued afterward, but also more cheerful and optimistic throughout the day.


Exercise each morning. One of the best ways to get going in the morning is to start out with some exercise. You don’t have to run several miles on an empty stomach, though. 7 to 10 minutes of moderate exercise should be enough to restore a state of alertness, make you hungry enough for breakfast and produce a mild endorphin rush.

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Stick to your sleep schedule. You’ll find it’s much easier to wake up in the morning when you’ve established a sleep schedule that doesn’t change on weekends. Otherwise, you’ll have the same lousy Monday morning everyone else is complaining about. You’ll be unable to get yourself into gear and out the door, until you get your body back on track. In fact, by the time you do get used to it again, it’ll be Friday and you’ll be messing it up all over again. Sound familiar?


Wind down before going to sleep. Certain activities make it more difficult to fall asleep than others. In fact, staring at a glowing screen is one of the biggest culprits. They fool your brain into thinking it’s earlier than it really is. Anything excessively stimulating can keep you in a state of alertness, when you’re supposed to be winding down. Instead, try taking a relaxing bath or listening to some soothing music. Becoming a morning person doesn’t have to be as difficult as it seems. However, it does require some dedication to the strategies outlined above. Just remember that it probably took years to get away from this natural rhythm in the first place, so it may take some time to get back on track.

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Confidence-boosting tips for fitness class

(BPT) - You’ve joined a health club and now you’re curious about fitness classes. You’re almost ready to sign up for an indoor cycle, yoga or strength-training class, but something stops you. You feel nervous and uncomfortable and decide to wait. Group fitness classes are a fantastic way to exercise because you’re guided by an expert, plus the energy of the group keeps you motivated. However, because it’s something new that puts people outside their comfort zone, it’s common to feel apprehensive in the beginning. To help you gain confidence to try any type of group exercise class, consider these tips from three health club members.

first-timers


COMFORT OVER

STYLE. Trust me, no one cares what you’re wearing,” says Deb Kampe, a member at Life Time, which operates 122 destinations across the United States and in Canada. “If you want to wear gym shorts and a T-shirt, do it. Headto-toe athleisure? Do it. A tutu? Do it. Just make sure you’re comfortable and safe. Don’t spend a fortune on the latest fitness clothing trends or labels. Expensive does not equal better.”

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DON’T BE

SELFCONSCIOUS. “It’s easy to assume everyone in class is fit, knows all the moves and is judging you. No one cares,” Kampe says. “Once the music starts and the instructor begins, all eyes are up front taking direction and being lifted into the moment.”


Remember everyone was once a newbie.

“Everyone was a firsttimer at some point, so they know how it feels,” says Dustin Meriwether, member at Life Time.

“They’re not going to judge you for it, and many - hopefully all - will be willing to answer any questions and help in any other way.”

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Ask questions.

Instructors want to assist.

“All instructors - and other members - want to help you,” says Kelby Mezzenga, member at Life Time. “So just walk in and let the instructor know you are new or have a question. That welcoming feeling takes the edge off and chances are, you’ll have met a new friend.” 26

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Keep an

open mind. “Group fitness classes are designed to challenge you and take you out of your comfort zone. You may be unfamiliar with the equipment you’ll use or how hard it might be, but I guarantee you will feel the burn,” Mezzenga says.


LISTEN TO YOUR BODY.

“You know your body best,” says Meriwether. “If something doesn’t feel right or if you know you have problems with something, modify the workout correspondingly. People do that all the time and many instructors are good about suggesting such modifications.” 28 MODERNFIT


GIVE IT 100 PERCENT. "You get out what you put in," Meriwether says. "If you put in minimal effort, you can expect minimal results. But if you give it your all, you can expect some pretty fantastic fitness changes." Bring water. Hydration is important, but you don't need to worry about anything else. "Life Time has everything you'll need for any class, from yoga mats to towels," says Mezzenga. MODERNFIT

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Celebrate

victories

“During the cool-down and stretching segment of class, take a moment to celebrate your victory,” says Kampe. “Look around, everyone no matter what their age and ability will be seriously sweaty, all there with you sharing the same endorphins. Take that feeling with you and own it. Then look at the class schedule and commit to another one.” For more information about group fitness, visit www.lifetimefitness.com. 30 MODERNFIT


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10

Amazing Health Benefits of

Yoga

Yoga is one of the best ways to

improve your physical and mental health. It can be both challenging and relaxing at the same time, and you’ll feel great at the end of a session. Here are 10 of the biggest changes yoga could make in your life.

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01 Yoga has many physical benefits, and improved flexibility is one of the most important. Progress takes time, but with regular sessions it won’t be long ­before you can hold poses that you could only dream of attempting before.

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Improved flexibility. Greater flexibility comes with a range of positive side effects, including better posture and fewer aches, pains and injuries. Inflexible hips can cause referred pain in almost every area of your body, particularly your knees, but yoga can help to prevent this.


02 Stronger muscles. oga will give you far more muscle strength than many people imagine, especially when you start doing more advanced poses. Lots of fit, strong and healthy

individuals are surprised by how sore they are after their first few yoga sessions.

and your lower back

Core strength

prove your posture,

and abdominal muscles will thank you for the workout. A strong core will imprevent certain types

is particularly

of back pain and

­important for yoga,

make falls less likely. MODERNFIT

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03 Stronger bones.

Healthier joints.

A

ll weight-bearing exercises are good for your bones if you do them properly, and yoga is no

exception. Regular yoga practitioners have greater bone density than their sedentary peers, which makes broken

The cartilage in your joints contains fluids that need to be regularly squeezed out and replaced.

bones less likely. Yoga also guards against the onset of such degenerative diseases as osteoporosis.

By utilizing the full range of motion of your joints, yoga ­ ­encourages this essential fluid movement to take place. This stops your cartilage from being worn down, giving you healthier joints and preventing arthritis.

04


A healthier

Spine.

Your spine also needs to be moved on a regular basis if it’s going to perform as it should. Yoga exercises like twists, back bends and forward bends can help to prevent debilitating hernias and damaging nerve compression, as well as improve your overall spinal health.

H

owever, the spine can be quite delicate, so care should always be taken with bending and twisting exercises. A good yoga instructor will be able to advise you on any poses that you should avoid.

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Regular aerobic exercise

A healthier heart.

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has been shown to lower your chances of suffering from cardiovascular disease, which is why practicing yoga -particularly more vigorous forms like ashtanga -- is excellent for the heart. Yoga will lower your resting heart rate, a good indicator that your overall health and fitness are improving. Also, the rate at which your body can use oxygen (your VO2 max) is likely to increase, which is another good

Lower

blood

Pressure. Yoga lowers the blood ­pressure of regular ­practitioners, one of many reasons that it’s often ­recommended as part of a recovery program for stroke patients. 38 MODERNFIT

07 Hypertension is the leading cause of heart-related mortality in the world, so yoga could genuinely save your life. Some of the s­ cientific research in this area is remarkable. H olding the corpse pose (savasana) has been shown to lower your blood pressure significantly more than simply lying down.


W e i g h t loss. Yoga can help you lose

weight in three different ways.

First of all, yoga burns calories, which is essential for dropping those extra pounds.

08 09

Although many people think yoga is only good for the body, it can also have a profound positive impact on the brain as well. Benefits like improved coordination won’t come as a surprise to most yoga practitioners, but faster reaction times, better memory and even ­increased IQ have all been linked to yoga as well.

yoga class, you’ll often find yourself surrounded by people leading fit and healthy lifestyles. Their enthusiasm and positive attitudes often have a great knock-on effect.

Finally,

the empowering spiritual side of yoga causes some individuals to proactively tackle any personal issue they may have with diet or weight.

Better mental health.

Brain Power Boost.

Secondly, if you look around a

Besides improved cognitive abilities, yoga can also help with a variety of mental health issues. Yoga has often been shown to play an important role in treating patients suffering from depression, which is thought to affect more than 350 million people around the world.

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Yoga is known to increase serotonin levels and cause greater activity in the left prefrontal cortex of the brain, and both of these things lead to feelings of well-being and happiness. The longer you practice yoga, the more you’ll notice the positive effects on your mood and mental health.

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With the potential to make you happier, healthier and stronger, yoga truly can have a transformative impact on every area of your life.

What better reason could there be to take up yoga today?


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2017


8 TIPS on

FITTING EXERCISE into a

Busy Schedule

D o you seem to be busy every minute of every

day? Does your schedule have

virtually no gaps in it? If so, you may think finding the time to work out is impossible. However, you can’t let busyness be your excuse. Exercise is too important to health to forego. Here are eight ways to fit more exercise into a hectic life. By Carlton Ryan


E

xercise while watching TV.

The key to fitting more exercise into a busy schedule is to multitask, such as by working out while you entertain yourself. Exercising in front of a TV might seem difficult, but in fact there are many simple exercises you can perform. Try jumping jacks or running or walking in place. Simple body weight exercises, such as sit-ups or push-ups, are also possible, as is a workout with free weights. You could also buy an exercise machine (such as a stationary bike) and install it in front of your TV.

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S

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chedule it. If you never

find the time to work out, maybe you should stop thinking about exercise as something you fit into your free time. Since exercise is so critical to good health, it should be one of your top priorities. Organized, busy people should plan their workouts in advance, so they have no excuse not to exercise. If it will help, try joining a fitness class or some other scheduled activity. Once a routine is set, you’ll find squeezing in exercise is easier than you anticipated.


T

ake breaks at work.

Getting up and moving around for even a few minutes at the office can have a greater effect on your fitness levels than you might think. Recent research has indicated that living a sedentary life is terrible for your health. Such a lifestyle increases your chances of heart disease, obesity and mortality, so simply stretching your legs a little every few hours is more valuable than you might think.

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I

ncrease intensity.

If you don’t have much time to exercise, you’d better make sure that time really counts. For example, if you like to lift weights at the gym, reduce the rest period you allow yourself between each exercise. If you enjoy walking, try taking the same routes, but running instead. Already a runner? Try decreasing your workout time by boosting your speed.

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D

rop some responsibilities.

If you really can’t find the time to exercise, you might have too much on your plate. There’s nothing wrong with working a little less hard, especially if your work is so onerous that exercise seems impossible. Plus, you’ll probably feel more relaxed and happy if you have fewer duties. Exercise will reduce your stress levels still further.


E

liminate pointless activities.

Your schedule may be incredibly busy. But, if you examine your life closely, you’ll probably find a variety of time wasters filling up your day. For example, you might spend a few minutes every morning checking your email, though there is no need to do so. Many people are semi-addicted to their smart phones. Try putting your phone away more often or avoiding other time-sink activities and you’ll find you have more time to exercise.

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R

un or bike to work. You have

to go into the office anyway, so why not exercise at the same time? Of course, you’ll have to live relatively close to your job, but exercising while you commute is a good way to kill two birds with one stone. Plus, since exercise boosts mental energy and lucidity, you might become more productive. Just make sure you have a way to clean up once you get to the office. MODERNFIT

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F

ind an exercise routine you enjoy.

It’s always easier finding the time for something that’s fun, rather than a painful chore. Of course, working out is hard; many people don’t enjoy it. The secret is finding a form of exercise you love. Try signing up for a sport you’ve never tried, or attending a new exercise class. Keep looking until you find something you can look forward to.

Busyness is often a good thing -- but not if it’s preventing you from exercising. Since you’ll be happier and healthier if you work out regularly, use these tips to fit more exercise into your packed schedule.

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Exercise Hacks:

4 Amazing Exercise Hacks

You Can Try Today

E

veryone hits plateaus from time to time, and you may find your willpower being sapped by this frustration. Luckily, there are several shortcuts that can help break through those plateaus. If you are stagnating on some of these exercises, try the “hack” version and you’ll be progressing again in no time.

Boost Your Maximum Push-Up Count With Elevated Push-Ups Increasing one’s push-up count is a common fitness goal for beginners. It is also a prerequisite for many military, police, and fire department physicals. Anyone who has ever tried to do more and more knows that it gets extremely difficult towards the end of the set. You can prepare your body to do more pushups by doing a slightly different version of them. The key is to elevate your hands by just a few inches. You can use weight plates, empty paint cans, or a couple of two-by-fours. When performing the push-ups with your hands on these improvised risers, go down as far as you can. You’ll notice that these elevated push-ups are much harder than ordinary ones. Just do as many as possible while maintaining good form.

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After a few weeks, you will find that you can do more normal push-ups than before. This is because elevated push-ups have an increased range of motion, so the regular push-ups feel much easier by comparison.


Do HIIT to Increase Distance Adding distance to your runs can be difficult, but high-intensity interval training, or HIIT, can give you a boost and get you moving again. HIIT consists of short intervals of maximum intensity punctuated by periods of low intensity. For example, you might sprint at your fastest possible speed for 30 seconds, jog at an easy pace for one minute, then repeat the cycle ten times. Sprinting with 110 percent effort increases the mass of muscles and trains them to use oxygen more efficiently. This also improves your muscles’ resistance to lactic acid on those long distance runs. You don’t have to stick with running, either! You can do any form of cardio HIIT-style cycling, swimming, rowing, jumping rope, and more. You should have at least a few months of exercise experience under your belt before undertaking HIIT; the rigors of such a regimen will be dangerous for untrained joints and muscles. You can keep track of time with an interval timer or one of the HIIT apps for smart phones.

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Get a Flat Stomach With Stomach Vacuums A common misconception is that getting a flat, shapely six-pack is a matter of building muscle in the abs, meaning the rectus abdominus muscle. A frustrating result of training the abs is a distended midsection; you may end up having the appearance of a bulging gut even though it is all muscle! What most people don’t know is that there is a layer of muscle below the rectus abdominus: the transverse abdominus. The function of this muscle is to support the inner abdominal wall. When this muscle is activated, the rectus abdominus will be drawn in, giving you a flat stomach. Although this muscle is very important for core movements of any kind, it is very difficult to train. The best way to strengthen it is by doing stomach vacuums. To perform a stomach vacuum, get down on all fours. Exhale all of the air from your lungs, close your airway, and suck your stomach in as much as possible. You should feel the burn deep inside your core. Hold this pose for about ten seconds at first. Start off with three to five sets, but feel free to do more if you have time. You can hold the pose for longer periods once you have built up the transverse abdominus. Don’t be surprised if you experience significant muscle soreness the next day; you’re giving this obscure muscle the most intense workout it has ever had! As you perform stomach vacuums more and more, you’ll notice your stomach appearing flatter as if you are sucking it in.

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S

tagnation is discouraging, but you can often power through it by making use of exercise hacks such as these. Sometimes, making progress just requires a varied pace, a modified version of the original exercise, or isolation of a neglected muscle. Having some of these tricks up your sleeve will ensure that you never have to remain on a plateau for very long.

Do Push Press to Increase Overhead Press Weight The push press is similar to an overhead press, except hip drive is used to propel the bar upwards. Many people believe that the push press is “cheating”, but it has a useful purpose: helping you increase your overhead press weight. Doing the push press allows you to handle more weight than you would be able to by pressing with just your arms and shoulders. Start the push press by getting in the position for an overhead press - feet shoulder width apart, torso rigid and upright, gripping the bar but letting it rest on the front of your shoulders. Bend your knees down just a few inches, then use the explosive power of the hips to drive the bar up. Remember to push with your arms and shoulders as well. The most important thing when doing the push press is to let the weight down slowly. Letting it drop down deprives you of the primary benefit, and it also puts unnecessary strain on your wrists. By handling more weight and emphasizing the eccentric phase, you’ll build more muscle in the shoulders and triceps. Do the push press for a few weeks, then see how much you can overhead press; you’ll notice a considerable increase. MODERNFIT

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SHED FAT FAST SEE RESULTS IN 21 DAYS!

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21 DAY

FIT CHALLENGE Have You Hit a Plateau? Can’t Seem to Lose Those Last 10 Pounds? Short on Time But Want Fast Results? Are You Committed and Finally Ready to Be the Best Version of You? This Challenge is For You!! We will match you up with a fitness program and nutrition guide to meet your needs and goals and walk you through the process step-by-step to ensure your success. This is not a diet! We are sustaining a healthy lifestyle. And Yes, joining is Free! 57 MODERNFIT


What to Expect From The 21 Day Fit Challenge: Clean Eating Meal Plans Recipes Grocery Lists 30-Minute Daily Workouts Motivation and Accountability in a Private Group 1:1 Coaching Step-by-Step Guide to Reach Your Goals How to Handle Temptations, Restaurant Guides and Weekend Survival Tips Have Fun, Make Friends, Win Prizes! It’s Not a Crash Diet! It’s a Healthy Lifestyle! Are You Ready to Work Hard and Leave Your Excuses at the Door? Are You Ready to Be the Best Possible Version of You? Serious Inquiries Only! Join Us Today at: ModernFitMagazine.com/FitChallenge


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15+

Inspiring Women You Should Be Following Right Now

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We Are All Busy! And We All Have A Limited Amount of Time In A Day! Find Out How These Busy Midwest Women Are Getting It Done!

By Debra Hultquist


Kacie Joy I love to run. My job is very stressful, it takes a toll on me emotionally and mentally so running is a way to decompress. After work I try to lift 5 days a week to tighten and tone. What nutrition plan do you model your diet around? “I use the macro diet where I have a plan to take in so many grams of carbohydrates, protein, and fats per day. Healthy living starts in the kitchen so everyday for every meal I make everything fresh. This way I know everything that is in my food is healthy and balanced.” Best fitness/health advice you’ve ever received? “A diet will always fail because it is short lived so make the conscious decision to change your lifestyle to a healthier you. Also change doesn’t happen overnight, start small: one meal at a time, one day at a time, one step at a time.”

Des Moines Iowa 911 Dispatcher

Instagram @kacie_joy

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Jo Matibag I’m an adrenaline junkie! I don’t do traditional exercise, instead, I do weekly off-trail trekking, caving/spelunking, mountaineering in different state parks, jogs with my dog, and longboarding during warmer weather! Biggest fitness obstacle and how do you overcome? “Time. There never seems to be enough time in a day but I’ve learned to plan ahead and prioritize, making sure I give myself the downtime I need to relax, live life, and take care of myself.” Best fitness/health advice you’ve ever received? “‘Progress takes time and patience. You may not be there yet, but you’re closer than you were yesterday’, I believe that also applies outside fitness!”

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Ames Iowa Multimedia Marketing Specialist

Instagram @eiriichii


Natalie Cole I am a Full-Time Lularoe Fashion Consultant, a wife and mother to 2 girls and 1 boy. I also am a gym junkie and in prep to compete in NPC. I find time to get it all done. My husband calls me Super Woman! What kind of fitness/exercise do you do and how often do you do them? “I lift weights in the gym daily and am always on the Dealth Master AKA Stairmaster! I also like to switch training up and do athletic movement training at least 3 times a week.” What nutrition plan do you model your diet around? “I’m on a meal plan for a Keto Diet for my show in April. Normally its 80/20 and enjoy my Cheat meals on Saturdays!”

Indianapolis Indiana Lularoe Fashion Consultant

Instagram @dncfitness

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Cinthia Tapia Mascorro I am a vegan, my diet is not only lettuce and ice haha, my diet is based on having at least 4 servings of plant based protein, fruits, vegetables, whole grains, coffee, some carbs and cheat meals during the weekends including desserts, yeahhh! What kind of fitness/exercise do you do and how often do you do them? “I am a Zumba, Cardio Kickbox, BootCamp and Group trainer M-F plus I do free weights, strength and endurance training M-S for 20-30 minutes a day at home.” Best fitness/health advice you’ve ever received? “A Zumba instructor once told me, ‘Always smile even if you messed up, we will not know you forgot a step!’”

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Lombard Illinois Fitness Instructor & Catalog Model

Instagram @eternitycm


Adriana A Rosca I usually workout 3 times a week. Running, swimming, some at-home fitness and jump rope! Biggest fitness obstacle and how do you overcome? “I sometimes feel bad working out on my lunch break when I have a lot of work to do but I realized that I can be more productive afterwards and happier to work longer hours.” What nutrition plan do you model your diet around? “I have 3 moderate meals and snacks between. I’m definitely into 80/20 rule!! And not eating after 6pm!!”

Chicago Illinois Research Lab Coordinator

Instagram @roadisor

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Kaya Mondry Before I go on my daily run, I do stretches that focus on core strength and abs. I love to take cycling and yoga classes at least twice a week. Variety is the spice of life. I always try to combine fitness with fun and reflection. What nutrition plan do you model your diet around? “I enjoy a high protein and plantbased diet. I love international foods like squid salsa, baba ganoush, collard green burrito wraps and cayenne hot chocolate! I like to add spices and different ingredients like vinegar, yeast, turmeric, and seaweed to my meals.”

Madison Wisconsin Student

What is your biggest fitness/ wellness obstacle and how do you overcome it?

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“I struggle with the lack of exercise throughout the day and the limited foods that are available. So I constantly do mini body-flexing exercises that engage my core muscles. I always have healthy snacks and infused water in my backpack.”

Instagram @kaya.playa


Kemone Venessa Sandrina Hendricks You can call me a cardio bunny! Running, biking and speed walking outside are my favorites. The extreme wall sit is another one of favorites, it’s great for toning the glutes and legs! I also weight train with a low weight and high reps system! What is your biggest fitness/ wellness obstacle and how do you overcome it? “Because I like intermittent fasting, sticking to clean eating on the days I eat solid foods is tough! After fasting all I think about is burgers and pizza! So I make sure I’m stocked up on my favorite healthy foods and cook ahead of time. Then all I all have to do is warm it up!” What is the best fitness/health related advice you have ever received?

Evanston Illinois Bank Manager, Fitness/Health Blogger & Print Model

Instagram @venessasandrina

“Never go more than 3 days without a workout. And drink a bottle of water as soon as you wake up!” MODERNFIT

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Elizabeth Barrett I am a full-time quality assurance analyst, part-time bartender and Zumba Fitness Instructor. For as crazy as my schedule is, I find time every morning to make it to the gym and conquer a good workout! What kind of fitness/exercise do you do and how often do you do them? “I am a licensed Zumba Fitness Instructor at our local YMCA. I also teach a cardio hip-hop program created by myself and two best friends called Club Craze. I make it to the gym Monday-Friday at 5:30 a.m to make sure I make time to lift weights!” What nutrition plan do you model your diet around? “My nutrition plan is based on weekly a meal prep (usually recipes found on pinterest) that consists of high protein and low carb meals and lots of green veggies. While I do eat a variety of things, my moto is: eat good, feel good.”

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Beloit Wisconsin Quality Assurance Analyst

Instagram @elizabeth. barrett


Meghan Van Hoy I am a big believer in that results come from the kitchen. My diet consists of lots of veggies, fruits, and lean meats. I also like to have a protein shake everyday as a meal replacement. What kind of fitness/exercise do you do and how often do you do them? “I do about an hour of cardio a week, weight lifting, and yoga. I go to the gym about 3 days a week and the other 2 days I workout at home.”

Brownsburg Indiana

Best fitness/health advice you’ve ever received?

Medical Assistant

“‘Just do it!’ And it’s as simple as that. You have to train your mind to think differently about health and fitness. Your mind is very powerful and mind over matter is what has gotten me through this lifestyle change. You just have to get up and do it! Your mind and body will thank you for it.”

Instagram @megn_v

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Laura Dromerick I of course love barre! I teach and take barre classes almost everyday. I also enjoy running by the lake and trying new fitness classes. What nutrition plan do you model your diet around? “I’m a pescatarian, so basically a vegetarian but I also eat seafood. I try to eat as healthy as I can and usually pack a bunch of on-the-go healthy snacks for in between teaching and auditions like veggies, hummus, edamame and different bars.” What is the best fitness/health related advice you have ever received? “‘Just breathe’, my mom has been telling me this for years. Breathing is such a fundamental thing in life and we often forget to really take time to do it. So I’ve learned to take a second, stop and just breathe and then everything begins to fall into place again.”

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Chicago Illinois Pure Barre Lincoln Square Instructor & Actor

Instagram @laura_drama_rick


Caitlin Dolata I am an avid road biker (weather permitting) and runner. While having the joy of 2 dogs, I love to have them run beside me on a daily basis! I love to participate in my weekly yoga class as well. What nutrition plan do you model your diet around? “My nutrition plan is based on weekly a meal prep (usually recipes found on pinterest) that consists of high protein and low carb meals and lots of green veggies. While I do eat a variety of things, my moto is: eat good, feel good.” What is the best fitness/health related advice you have ever received? “You need to have motivation to better yourself and love yourself from within. You have one body in life, so why not make the best of that body everyday for yourself.”

Ripon Wisconsin Marketing Director & Model

Instagram @caitdolata

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Jenn Glover I like to keep it simple, food as pure as it gets, nothing added, no sauce or dressings. I do not eat red meat, mostly raw fish (sashimi style), raw veggies, daily blueberries for my antioxidants and some poultry. I have almost no fat or sugar in my diet... What kind of fitness/exercise do you do and how often do you do them? “I do Pilate’s, yoga, free weights and combat training, which involves all forms of martial arts as well as traditional boxing. I accomplish all of these things at home before 7 a.m. with my own weights and my TV!” What’s your biggest fitness/ wellness obstacle and how do you overcome it? “Sleep. It’s not always easy to maintain a regular sleep pattern with my career. There is no replacement for a good 8 hrs of complete down time to de-stress and re-set your mind and body. No TV in the bedroom, no computer, phone off, are all great ways to help get a good nights sleep.”

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Chicago Illinois Surgeon

LinkedIn Jenn Glover


Kate Kislingbury I have learned that I am much healthier and happier focusing on my strength rather than “being thin” or “perfect”. I still struggle with it, but I’ve found a voice to help the younger generations of dancers who ask me how to deal with these pressures. What kind of fitness/exercise do you do and how often do you do them? “I do cardio classes three times a week, aerial training three times a week and yoga every Friday night! I love the excitement of cardio, the strength required for aerial and the restorative properties of yoga.” Best fitness/health advice you’ve ever received? “The advice that has had the most impact on me is, ‘It does not matter how slowly you go, so long as you do not stop.’ – Confucius. It reminds me to just keep going no matter what challenges we face.”

Chicago Illinois Professional Aerial Dancer & Fitness Instructor

Instagram @kgkis

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Sarah Rae Williams It’s hard to find a balance of being a good mother and significant other and also find time for the gym. However I’ve found that working out is critical to my success, it’s an opportunity to relax, reboot and build up the energy to be the best mommy, fiance and employee I can be. What kind of fitness/exercise do you do and how often do you do them? “I do a mixture of cardio and resistance training. I’m really fond of free weights and yoga. I try to change it up quite often so I never get bored!” Best fitness/health related advice you’ve ever received? “A good friend once told me ‘if you keep doing what your doing you’ll always get what you got’. So a long time ago I decided to change what I was doing and I’m pleased with what I got.”

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Champaign Illinois Specialist at University of Illinois/Model/ Personal Trainer Instagram @Sunraefitlife


Sadhana Hipp I go to the gym about 3 times a week for strength training. I also do supersets for my ab, core, leg and butt workouts at home. My number 1 exercise is pole dancing which I always make time to spin for a least 10 minutes a day! What is your biggest fitness/ health obstacle and how do you overcome it? “I look at other people that have been working out longer and sticking to diet plans better and feel upset that my progress is slow. I have to remind myself that I am new at this and I am still very fit which I can see after an awesome workout.” What is the best fitness/health related advice you have ever received? “You will never be happy with yourself if you keep looking at other lifters. Remember you are your own person with your own limits and as long as you keep trying and giving it your best, the future is endless and you will be strong in more than just strength.”

West Allis Wisconsin Costco Wholesale & Uber

Instagram @sadhana_hipp

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Brittany Murata I eat as clean as I can but I’m only human and have cheat meals as well! The joy of being able to cheat is much more appreciated when hard work is put in that’s for sure! What kind of fitness/exercise do you do and how often do you do them? “I do CrossFit about 3 times a week, strictly training one specific thing. I lift weights but just press things over my head more like in CrossFit. I love tires, ropes and additional CrossFit related things. I enjoy total body workouts the most.” What is the best fitness/health related advice you have ever received? “I need to listen to my body. That I can’t always go by ‘mind over matter’ there’s a happy medium with everything and balance is key.”

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Chicago Illinois Marketing Director, Product Specialist & Spokesmodel

Instagram @brittanymurata


@MODERNFITMAGAZINE @MODERNFITMAGAZINE


CORA SWIMWEAR SWIM 2017

ModernFit Magazine - April 2017  

ModernFit is a woman's fitness magazine dedicated to covering modern fitness trends for today's modern woman. Regularly introducing fans to...

ModernFit Magazine - April 2017  

ModernFit is a woman's fitness magazine dedicated to covering modern fitness trends for today's modern woman. Regularly introducing fans to...