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THE 2027 USA SEASON LOCAL,REGIONAL AND NATIONAL NPC AND IFBB PRO LEAGUE SHOWS

PHOENIX ARIZONA NPC SHOW

JUNE 2 0 2 7

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2027 INTERNATIONAL SHOWS WORLDWIDE NPC AND IFBB PRO LEAGUE SHOWS

BUCHAREST, ROMANIA NPC WORLDWIDE SHOW AUGUST 2 0 2 7

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NOVEMBER 2 0 2 7

How Shealynn Burnett went from NPC newcomer to Fit Model Olympia qualiﬁer in just 14 months.

By Joe Wuebben

The Wings of Strength Road to the Olympia

IG: @wingsofstrength www.wingsofstrength.net

Find out how Wings of Strength can help you achieve your goals!

IG@WingsofStrength or www.WingsofStrength.net

The road to the Olympia looks diﬀerent for every athlete, but many journeys begin on a Wings of Strength stage. Burnett and IFBB Men’s Physique Pro Alton Craig reﬂect on their experiences:

SHEALYNN BURNETT “Wings of Strength has been incredibly supportive. They sponsored me to go to the NPC USA Championships, and they've continued to promote me ever since I competed in the Phoenix show. Having that kind of support from an organization like Wings of Strength has meant a lot to me.”

ALTON CRAIG “Competing at a Wings of Strength show feels less like attending a competition and more like walking into a family reunion. The atmosphere is genuinely welcoming, and people make youoffeel like you've “Competing at a Wings Strength been of the show feels less like attending part a comcommunity for years. petition and more like walking into a

IG: @wingsofstrength wingsofstrength.net

family reunion. The atmosphere I made it a point forismy last genuinely welcoming, and people regional show to be a make you feel like you've been partshow of Wings of Strength the community for years. I made it a because I wanted to experpoint for my last regional show toone be last ience that feeling a Wings of Strength show because time before turning pro." I wanted to experience that feeling one last time before turning pro."

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CHAIRMAN, PUBLISHER & CHIEF EXECUTIVE OFFICER Jake Wood PRESIDENT Dan Solomon

EXECUTIVE DIRECTOR Jenny De Souza SENIOR EDITOR Jeff Tomko

FEATURES EDITOR Amy Higgins

CREATIVE DIRECTOR Toby Thompson

PUBLIC AFFAIRS CORRESPONDENT Roger Lockridge PHOTOGRAPHER / PHOTO EDITOR Joshua Krause CONTRIBUTING EDITORS Kimberley T. Allen Ashleigh Atkinson Klaudia Balogh Chris Cason Sydney Cisco Scott Felstead Max Freedman Dwayne Jackson Victor Kim Shane Mclean Nora Minno Bharat Oza John Romano Alex Shimalla Anna Smith Ken Sylvan Kat Todorovic Joe Wuebben PHOTOGRAPHY Jasim Abu-Dan Sydney Cisco Michael Deckena Will Edwards Dave Laus Kent Leckie Christian Macarilla

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BAHE Pilates and Yoga Products Engage your muscles, improve your posture, and elevate your flexibility with BAHE. The Australian brand is now bringing its wide selection of studio-grade Pilates and yoga products to the U.S., offering Westerners the same premium mind-body products Aussies have been favored with for the past 15 years. On-the-go fitness enthusiasts will delight in the portability of BAHE gear, offering endless options and opportunities to improve their wellbeing. Get full-body conditioning wherever you are with its sturdy, easy-to-use Pilates Bar Set, and add to the intensity with its sweat-resistant Silicone Ankle & Wrist Weights. us.ptpfit.com

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Garmin Venu 4 The Garmin Venu 4 GPS smartwatch is a faithful fitness friend that will keep you on course with your health and wellness goals, tracking your stats along the way. The Venu 4 comes preloaded with 80 GPS and indoor sports apps, and helps you monitor your health, sleep, and lifestyle practices. Available in a variety of face, case, and band options, each watch is customizable, compatible with both iPhone and Android smartphones, and HSA/FSA eligible. The Venu 4 touts up to 10 days of battery life and a well-lit road ahead with an easy-to-access bright LED flashlight. $599.99. garmin.com

BlazePod Reaction Training Platform BlazePod encourages you to challenge your senses to get the most out of your workout by putting your reactive intelligence, spatial recognition, and processing skills to the test. BlazePod uses reaction lights to train your brain and body to respond more quickly, improving coordination. The pods are portable, durable and splash-proof, so you can take them with you wherever you go, and the app comes with hundreds of free drills to keep your interest heightened. blazepod.com

OMORPHO G-Vest Icon OMORPHO wants athletes, fitness enthusiasts and wellness seekers to “Join the Resistance” by incorporating its weighted apparel into their workout sessions and everyday routines. OMORPHO isn’t bulky or stiff like some weighted athleticwear. This is because of OMORPHO’s MicroLoad technology, which disperses the weight in small loads across the body. The brand’s G-Vest Icon weighs in at around 6 pounds, and has adjustable straps and side cords, and a ventilated back. Clip in a 6-pound G-Pack to double the intensity and core burn. Starting at $279. omorpho.com

Echelon Reflect When getting your sweat on, any trained fitness instructor will tell you that correct posturing is critical. The Echelon Reflect is a 50-inch touchscreen wall-mounted smart mirror that monitors your performance metrics and progress while you monitor your form as you follow your reflection. Equipped with a variety of HIIT, strength, yoga, and stretching classes led by professional instructors, you can get a proper workout at home and avoid the gas pump traveling to and from the gym. echelonfit.com

PVOLVE While it’s not exclusive to women, the PVOLVE method is heavily focused on women’s health and wellness. In 2024, the University of Exeter released results from its Healthy Aging Study, reporting a 23% increase in daily energy and lower fatigue, a 21% increase in flexibility, and a 19% increase in hip function and lower-body strength amongst its sample of 72 women, aged 40 to 60. PVOLVE asserts its ability to increase strength, stability, energy and power. Purchase a bundle and take advantage of PVOLVE’s app featuring more than 10 million classes or find a studio near you. pvolve.com FALL 2026 I M&F HERS I

OPENSEED

Iris Meditation Pod Whether you’ve mastered meditating or failed at the practice so many times that your patience has run out — the opposite effect one hopes to achieve — an OpenSeed Iris Meditation Pod could be just the environment you need to induce calm and strengthen your mental clarity. “The Iris is a womb-like sanctuary designed to calm the mind, restore energy, and elevate performance through an immersive blend of sound, guided meditation, dynamic lighting, and aromatherapy,” the company touts. The Iris also comes integrated with red light therapy, vibrational floor panels, and sound insulation, and is constructed with sustainability top of mind. openseed.co 18

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BUILT TO MATCH YOUR POTENTIAL EXPERIENCE THE DIFFERENCE

NEWTECHWORLDWIDE.COM @NEWTECHWORLDWIDE @NEWTECHGYM

rotein is everywhere these days. From soda to cereal and even infused water, it feels like every turn down the grocery aisle awaits a looming protein-packed monster, ready to sink its claws into some beefed-up biceps. Yet unlike the highprotein trend’s low-fat or low-carb siblings, protein’s boom isn’t anything new. The nutrient has held its place in the macronutrient holy trinity of fitness culture for decades, particularly among bodybuilders idolizing Greek-god physiques. Now, protein has reached the masses, Mr. Olympia or not. While its benefits can be substantial, understanding what protein actually is, how much we actually need, and what to look for becomes another beast. Thankfully, competitive bodybuilder, exercise scientist, and Renaissance Periodization cofounder Dr. Michael Israetel has broken down exactly what consumers need to know about the role protein plays in their diet, regardless of their lifestyle.

WHAT IS PROTEIN?

Protein, alongside carbohydrates and fats, is an essential macronutrient comprised of smaller amino acid chains. Those chains help build, repair, and maintain tissues throughout the body while supporting everything from muscle growth to immune function. According to Dr. Israetel, too little protein can lead to legitimate illnesses, such as hypoproteinemia, a condition in which the body lacks sufficient protein to maintain normal physiological functions. The body responds by borrowing from other essential tissues, including vital organs, leading to complications such as fatigue, weakness, and even skin boils. It can also create what Dr. Israetel described as an intense “zombie-like hunger for meat-like items,” namely, foods that are high in protein, adding that vegans 20

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sometimes accidentally do this to themselves and end up finding a quick midnight hot dog or two to satisfy the craving. At the same time, consuming too much protein can create its own set of problems, but generally not to the same degree. Most research indicates that the benefits of protein tend to level off after a certain intake threshold, meaning that extra protein effectively does nothing for muscle growth or performance. Additionally, excess protein can displace other nutrients, such as carbohydrates, which not only serve as important fuel but also provide an apt muscular pump, shared Dr. Israetel. Some individuals may also experience stomach distress due to proteins’ slower digestion rate, especially compared to carbohydrates. And any kidney function concerns are generally limited to those with preexisting kidney conditions or those surviving on only one. Overall, prioritizing protein carries far more benefits than not, though exactly how much you need depends on a variety of individual factors.

HOW MUCH DO YOU ACTUALLY NEED?

According to Dr. Israetel, there are two primary ways to conceptualize protein intake. The first is the amount needed to support basic health and bodily function. In other words, enough to sustain your body throughout your normal day-to-day life. That number falls around 0.38 to 0.5 grams of protein per pound of body weight per day. For example, someone weighing 200 pounds would have to ingest roughly 75 to 100 grams of protein per day. That amount can also be adequate for moderate levels of physical activity, though certain workouts, such as resistance training, may require more than lower-impact activities, like Pilates. The second consideration follows guidelines for optimizing muscular gains, the bodybuilder’s messiah, landing at around 1 gram of protein per pound of body weight per day.

However, for those engaging in more intense lifting regimens or desiring leaner physiques, Dr. Israetel suggested that up to 1.5 grams can be considered as well. Anything beyond that, though, the benefits tend to plateau, with little empirical evidence available on additional growth or performance improvements.

WHAT TO LOOK FOR

Contrary to popular belief, protein sources do matter. With the vast array of options available today, it’s become imperative to read the labels on protein-boosted products, especially when they’re not derived from traditionally lean sources like chicken breast, fish or eggs. Dr. Israetel praised milk-based proteins, such as whey and casein, as the “gold standard” due to their complete amino acid profiles and ability to effectively repair muscle tissue. They’re akin to fully formed concrete bricks used in construction sites, with your body utilizing them no differently. Soy protein followed close behind, making it another high-quality option and a particularly valuable choice for those dairy-avoidant. In that same vein, many companies now mix in lower-cost protein sources into their products, such as collagen or gluten. Dr. Israetel stated that those proteins are considered “incomplete” because they lack some essential amino acids needed to fully support muscle growth. They are merely “protein in name,” Dr. Israetel explained, and tend to be broken down by the body in other ways, such as basic energy fuel. Both collagen and gluten proteins are commonly found in a range of supplements, cereals, bars, and other products. Therefore, Dr. Israetel emphasized the importance of double-checking where your protein comes from before mistaking all of them as equal.

MOVING FORWARD

All in all, Dr. Israetel is a firm proponent of today’s protein hype, always believing in its benefits across all spectrums. Granted, this largely positive development is contingent on consumers being educated about their protein sources and making intentional choices. Just because a coffee shop offers protein-boosted milk for your latte or a granola bar boasts three extra grams of protein doesn’t automatically make it the best option available. The key ultimately resides in your hands: understanding how protein can be a powerful tool for supporting your own health, performance, or body composition. FALL 2026 I M&F HERS I

HERRING One of the best dietary sources: 1,500–4,500 mg SALMON Wild-caught sockeye and chinook are the best sources:1,000– 2,200 mg TUNA Fresh is best, but canned is also a viable source: 1,000–1,500 mg RAW BEEF Steaks such as sirloin and ribeye, and liver are the best sources: 500–2,000 mg PORK Lean cuts such as loin chops and tenderloin offer the most abundant sources: 400–1,500 mg COD A good source if you prefer a non-canned, lean, white fish: 800–1,200 mg CHICKEN Dark meat has greater creatine than white, so choose thighs over breasts: 300–400 mg DUCK Legs and thighs are best, but breasts are also a solid source: 200–400 mg ANIMAL MILK (cow, goat, sheep) Only small amounts available; not a significant source compared to meats: 10–20 mg EGGS Only small amounts available; not a significant source compared to meats: 10 mg/1 large egg *Note: Amounts are approximate and may vary depending on method of preparation and specific cuts of meat. Heating and heavily processing meats may cause some loss of creatine, so slow roasting may be a better option. Values presented are milligrams of creatine per 100 grams of food.

reatine has become one of the most popular ergogenic — meaning, used to enhance physical performance — supplements on the planet. It has been predominantly used by athletes since the 1990s to enhance lean muscle mass and exercise capacity; however, more recently it has come to light that additional health benefits may be gleaned from creatine supplementation, especially for women. While there is an abundance of literature substantiating some of the health benefits of creatine, as with any popular supplement, the dissemination of misconceptions confuses these conversations. By revealing the facts and exposing the fiction, health-minded women

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are better equipped to decide if creatine supplementation could help them improve their wellness goals.

WHAT IS CREATINE?

Creatine is found in the body, with 95% of creatine being found in skeletal muscle, where it plays a critical role in the production of adenosine triphosphate (ATP), the energy “currency” of all living cells. The remaining 5% is found in the brain, kidneys, liver, and, for males, in the testes. Creatine is synthesized within the body by the kidneys, liver, and pancreas from amino acids, including glycine, arginine, and methionine. It is found naturally in small amounts in certain

foods, such as meats and fish, and about half of the body’s supply of creatine is bolstered by dietary protein-rich foods. Creatine is considered a “carninutrient,” that is, the most significant dietary sources of creatine come from protein-rich animal products such as red meat, poultry, fish, and animal milks. During intense bouts of exercise, ATP is rapidly depleted; creatine helps regenerate ATP, increasing energy production and performance. While our bodies produce creatine and carnivores consume dietary creatine, vegetarians, vegans, and those who engage in high-intensity sports and resistance training may need creatine supplementation to enhance performance, recovery, and overall health.

Unfortunately, many women who may benefit from creatine supplementation may avoid doing so given the prevalence of some common, but often erroneous, misconceptions. Before you decide to add creatine supplements to your diet, learn the evidence-backed facts.

THE FACTS

Enhanced Athletic Performance Creatine supplementation has been very well-researched and has demonstrated improved performance across high-intensity exercise, strength training, and endurance activities. In addition, creatine helps prevent muscle damage and post-exercise inflammation, allowing for faster muscle repair. Women, specifically, have been found to benefit from increased power output, improved strength, and enhanced recovery times. For example, recent research has shown that bench presses, squats, and other resistance exercises improve for women who take creatine supplements, a considerable benefit for women wanting to up their fitness game.

Muscle Mass and Body Composition One of the most widely researched and well-substantiated claims is creatine’s ability to support muscle mass gains. To highlight, several studies have found that women who supplemented with creatine experienced significant increases in muscle mass compared to those who did not. There are numerous mechanisms by which creatine contributes to greater muscle mass and improved body composition. Creatine builds muscle by enhancing the speed at which ATP is regenerated — so you can go heavier and longer. Because you have more energy and

can do more work, you are also stimulating muscle hypertrophy and growth. Additionally, creatine draws water into muscle cells, causing them to swell; in turn, this creates an environment conducive to muscle growth by signalling for increased muscle protein synthesis. Lastly, research suggests that creatine may improve the expression of myogenic regulatory factors, which help build new muscle tissue. These mechanisms’ ability to improve muscle mass can be particularly beneficial for women seeking to build lean muscle without significant fat gain.

Improved Recovery and Reduced Muscle Damage Muscle soreness after a workout is all too familiar for most. In some cases, this muscle soreness, also called delayed onset muscle soreness, can be so significant that it limits your ability to engage in other physical pursuits.

A significant advantage of creatine supplementation is its potential to reduce exercise-induced muscle damage and soreness. For women engaged in demanding exercise regimens, creatine can help accelerate recovery by decreasing inflammation and muscle breakdown. The result: less downtime between workouts and better training consistency. Cognitive Benefits The lifestyles of modern women are often high-paced, moving quickly from task to task, juggling several balls simultaneously. It is therefore heartening to know that emerging research suggests that creatine supplementation may also have cognitive benefits. Studies have indicated that creatine enhances cognitive performance; for example, in tasks involving short-term memory and quick thinking. As such, for those of us juggling multiple cognitive demands, creatine supplementation may offer the advantage of improved cognitive function, focus, and productivity. Bone Health In many cultures, including North America’s, women are getting and staying more active longer across the lifespan, and bone health is recognized as a critically important factor in maintaining longevity and quality of life. While research in this area is in its infancy, there are promising findings suggesting creatine supplementation may also offer benefits for bone health. For example, some studies suggest that creatine may help increase bone mineral density when combined with weight-bearing exercise. This might not be at the top of the list of concerns for younger women, but for middleaged and post-menopausal women, the risk of osteoporosis is extremely important to consider.

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THE FICTION

Myth #1: Creatine is only for bodybuilders and athletes. Fact: Historically, creatine has predominantly been associated with bodybuilding; however, it can be beneficial for anyone pursuing fitness, including women. Whether it is resistance training, high-intensity interval training (HIIT), or aerobic activities, creatine can enhance performance and recovery.

Myth #2: Creatine causes weight gain Fact: Because creatine draws water into cells, supplementation may initially cause water retention in muscles, which, for some, may lead to a temporary — and very slight — increase in body weight. It is important to recognize, however, that this is not fat gain, and a proper training routine will aid in gaining lean muscle, thus improving your body composition over time. Myth #3: Creatine can be harmful to women Fact: An abundance of evidence shows that creatine is safe for both men and women when following recommended doses, and for healthy individuals, concerns about kidney damage or dehydration are largely unfounded. This misunderstanding may stem from the fact that when creatine supplementation is initiated, blood creatinine levels increase 24

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slightly and temporarily, thus mimicking one sign of kidney disease. However, the evidence is clear that reputable, accurately dosed creatine supplementation is safe and does not cause renal disease. While people with existing kidney dysfunction should avoid creatine supplements due to a lack of research among populations of those with diseased kidneys, women can confidently supplement with creatine to enhance their fitness without the fear of negative health effects.

FUELING FEMALE FITNESS

As more women embrace healthy lifestyles, exploring ways to optimize training, such as through creatine supplementation, can help unlock further fitness potential. Creatine supplementation offers several evidence-informed benefits for women, such as supporting enhanced athletic performance, muscle growth and recovery, and improved cognitive function. Whether you’re a seasoned athlete or a newcomer to fitness, understanding creatine and the common misconceptions can help women make confident decisions about adding creatine supplements to their fitness and wellness routines.

To keep the work focused on the targeted muscle group, there are key training tips to keep in mind. First, when standing, have a slight bend to your knees and do your best to keep your upper body still. This will help avoid using momentum to complete your reps. Second, keep your elbows close to your body, not flaring out to the sides. This gym-based workout will help you build balanced, sculpted arms in less than 45 minutes. Schedule this into your training plan once per week, focus on challenging yourself by lifting heavy, and see your hard work pay off.

BY ASHLEIGH ATKINSON, MHK

oned, muscular arms tell the world that you’ve put in the work at the gym. From tank tops to fitted shirts, and even that little black dress, you can show off your strong, sculpted arms in any scenario. The benefits of building muscle are well-known: it boosts bone density, improves posture and joint stability, and helps reduce the risk of injury. The added strength that comes from having muscle also makes daily tasks easier. If you think about the things you do consistently throughout the day, many of them require arm strength. From carrying groceries and picking up your kids to moving furniture or playing your favorite sport, having strong arms will benefit you all day, every day. The muscles of your arm help you move your arms and hands, from picking things up to twisting off lids. These muscles not only help build strength but also stabilize the shoulders and elbow joints to control these movements. Specifically, the muscles of the upper arm generate most of the strength needed for day-today tasks.

ARM ANATOMY 101

The upper arm can be broken down into two main parts: the anterior compartment (front of the arm) and the posterior compartment (back of the arm). The anterior compartment is made up of three muscles, which are commonly grouped

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together and referred to as the biceps. Broken down, the three muscles are the biceps brachii, the coracobrachialis, and the brachialis. Biceps brachii is the main muscle group that creates the visible shape of the arm when you flex. The muscle has two heads, which give the muscle group its name of biceps, meaning “two-headed” in Latin. The muscle runs from the scapula to the top of the forearm and flexes the arm at the elbow and shoulder. The coracobrachialis lies under the biceps brachii, at the top of the arm near the shoulder. Due to its location, its main role is to flex the upper arm at the shoulder, but it also supports the biceps brachii with rotation. Finally, the bicep is completed by the brachialis, which lies under the biceps brachii closer to the elbow. Its main function is to flex at the elbow, such as curling the biceps. The back of the arm is all about the triceps brachii. This single muscle makes up about twothirds of our arm mass and is responsible for extending or straightening the arm at the elbow. The triceps muscle has three different heads: long, lateral, and medial. The medial head lies deeper than the other two, but all three start up near the scapula and insert at the elbow. The biceps muscles tend to get most of the attention in the gym, but due to the triceps’ mass, it’s important to balance the work between the front and back of the arm.

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HERS

PROFILE

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ybrid athlete Emily Andzulis, better known to millions of WWE fans as “Ivy Nile,” is the perfect example of a pocket powerhouse that should not be underestimated. As a “Titan Games” winner, pro wrestler, budding bodybuilder, and absolute gym fanatic, this 5-feet-1-inch (and a quarter) phenomenon has learned that true growth comes through facing the toughest challenges. Nile has a striking physique. Strong and lean, Nile feels that the gym is her home from home, but it wasn’t always that way. As a kid born in the Destin, Florida, area, Nile moved around until her family settled in Knoxville, Tennessee. “That's all I remember is living in Knoxville,” she explains of her impressionable years, noting that an early love of martial arts is what got her buff body started. “15 or 16 was my first time stepping into the gym,” she recalls. But despite an immediate feeling of connection with her fellow fitness enthusiasts, the advice she received was questionable at best. “I learned from the wrong people at first,” Nile shares. “So, back then, the meals had to be chicken, rice, broccoli, chicken, rice, oatmeal. It’s all fine, and people still do that to this day, and it works for some people, but it was the whole over-train, under-eating thing. My old coaches were like ‘trust the process,’ but I was bloated and losing weight at the same time.”

BUILDING A STRONG AND HEALTHY CAREER

Knowing that there had to be a more sustainable approach to getting in shape, Nile says that learning to edge away from ego lifting and understanding the basics, such as a push-pull split, was a revelation, resulting in a healthier and more muscular physique. Now, Nile’s coaches prescribe plenty of food. “They're like, ‘Let's do

this many ounces of sweet potato,’” explains the athlete, who bravely entered the MMA cage in 2018. Despite losing on points, Nile put up a valiant effort in her MMA debut and learned the importance of blasting through comfort zones. A year later, she came back even stronger with an epic performance on the inaugural episode of Dwayne Johnson’s “The Titan Games,” becoming the show’s first female weekly champion and earning The Rock’s hard-earned respect along the way. Nile just missed out on winning the season outright, but her tenacity turned heads anyway. “He was so kind,” recalls Nile of a learning moment with the WWE-championturned-Hollywood-mega-star. “He was just like, ‘This is not the end of the road. This is just the start for you,’” she shares. The Rock was right, of course. WWE higher-ups were so impressed with Nile’s charisma and athletic ability on “The Titan Games” that an invite for a tryout at the pro wrestling juggernaut’s Performance Center soon followed. “I wasn't going to leave that tryout until I got a job,” she recalls, noting that after a few tense months of waiting, a contract was indeed offered for her efforts. Between her tryout and the final green light with WWE, Nile had already enrolled in a wrestling school to accelerate her progress. For a time, the rookie was living in Knoxville and working as a massage therapist by day, then running the ropes at night. “I took my butt over to (WWE legend) Tom Prichard, and I said, ‘I don't know what I'm doing, I need help,’ and I was with him for over six months,” Nile explains, reflecting on sacrificing social events and waving her free time goodbye to pursue wrestling greatness. FALL 2026 I M&F HERS I

HERS

PROFILE

CREDIT: WWE

Watch Ivy Nile on WWE “Raw” on Monday nights on Netflix and “SmackDown” on Friday nights on the USA Network. Her YouTube fitness channel is @AriAndEmilyFitness. 30

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This crash course was “brutal” but “necessary,” says Nile, who reflects that Prichard, a wrestling legend in his own right, was pivotal in her journey to becoming a bona fide WWE Superstar. While in Knoxville, Nile also received advice on her presentation and promo skills from Glenn “Kane” Jacobs. “It was very special when he came to the training sessions,” she recalls.

FITNESS IS TRANSFORMATIVE

Nile made her WWE debut on “NXT” in September 2020, and by 2023, she was a full-fledged member of the Monday night “Raw” roster. But despite her busy schedule with the world’s most popular wrestling promotion, she is never too far away from the gym. She even launched the fitness vlog “Ari And Emily” on YouTube alongside her husband, Ari Levy, to document her progress and inspire others to make some epic challenges too. “I say fitness can absolutely change your life and turn you into a person that you never thought you could be,” Nile says, explaining that she often receives DMs from people who are inspired by the channel. “It's all just about the time and effort that you put in.” Nile’s commitment to looking like a superhero in the pro wrestling ring, coupled with her intense YouTube video sessions, proved to be the perfect platform for this hybrid athlete to undertake yet another extreme challenge in 2026: entering a competitive bodybuilding show. Nile says that her goal was to train hard and see how shredded she could get for the stage. To avoid those newbie mistakes that she made as a teenager, she followed the advice of renowned bodybuilding coaches, like The Rock’s personal trainer, Dave Rienzi, and IFBB standouts Jennifer Sweeney and Ferlan Bailey, to sculpt a winning package.

FUELED BY AMBITION (AND FRUIT)

“Pineapple is incredible, and blueberries!” Nile says of the power of fruit when energy levels crash. “There are certain fruits that are very good with replenishing your body,” she explains. Being on the road with WWE also meant that Nile had to practice her posing wherever she could find a mirror. “Posing was so difficult,” she says. “And my gosh, cramping really is a thing!” Despite her enviable physique, Nile says that a personal flaw that she wanted to fix for the competitive stage was her lower body. “My tie-ins on the back of my legs, with my hamstrings and glutes, they were never developed,” she says. “It has a lot to do with your genetics.” So, Nile spoke with her coaching team and prioritized her workouts to revolve around heavy leg day movements such as Romanian deadlifts and leg curls. Finally entering the NPC/IFBB GRL PWR Championships in April 2026, Nile’s detailed approach and adherence to her coach’s advice really paid off. The WWE Superstar commanded the stage in her debut, winning both the open and overall categories in the Women’s Bodybuilding and Women’s Physique divisions for a clean sweep. She’s only just getting started with the flex business and hopes to make even further gains. “In November or December, I want to go for my pro card this year,” Nile reveals. “And I'm going to win.” Of course, there’s still plenty of unfinished business to take care of in the WWE ring, too. “I truly believe that WWE has the best women's division in the world, hands down,” Nile says. “All I want to do is be a part of it, branch off, and hopefully become the new standout. Kind of the underdog that comes out of nowhere and starts absolutely dominating people. I am ready for that, and I think I've earned it.” FALL 2026 I M&F HERS I

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trong women break. This realization washed over Dr. Vonda Wright’s face as she described her patient, a former high-level triathlete who fractured her femur as she returned to training after having children. “She did too much, too soon, too often,” Wright recalled. She was strong, but muscle strength doesn’t guarantee strength in bone, tendon, or cartilage. This is the conversation women aren’t having about fitness. While adaptation is a superpower of the human body, that capacity changes as our body shifts hormonally, metabolically, and physiologically. Three leading experts in women’s health and longevity agree that strength training for women needs to evolve beyond “lift heavy things.” Muscle is non-negotiable, but longevity fails when we ignore patterns, biomechanics, and the complete skeletal system, including tissues such as bones, tendons, ligaments, cartilage, and the connective tissue holding it all together.

TRAIN PATTERNS, NOT JUST MUSCLES

Thomas advocates for training movement patterns rather than isolated muscles alone. The body operates as an integrated, three-dimensional system connected by fascial lines that transmit force across regions. Training those patterns, Thomas argues, feeds the innate neurological blueprint we need to support our structure on a visceral, survival level. “If we don’t go into those patterns, we won’t be able to recruit them when we need them,” she says. Practically, this means integrating head-to-toe movement. Instead of splitting the upper and lower body in isolation, combine them. For example, a bridge position off a bench with a single-arm press that activates everything from the shoulder to the opposite hip, engaging the deep ventral line from neck to core to feet.

MUSCLE ISN’T ENOUGH

Orthopedic sports surgeon and New York Times bestselling author of “Unbreakable,” Wright tells Muscle & Fitness that “we have to be concerned with conditioning all the other skeletal tissues, not just our muscles, especially that each of our connective tissues has estrogen receptors.”

We lose 30% of our collagen without estrogen. estrogen deficiency is also associated with increased bone turnover and three times higher osteoclast activity, accelerating bone density decline. - Dr. Vonda Wright DR. VONDA WRIGHT CREDIT: GILMAR PHOTOGRAPHY

As estrogen begins to decline during perimenopause, the structural integrity of those tissues diminishes. “We lose 30% of our collagen without estrogen,” Wright cites, adding that estrogen deficiency is also associated with increased bone turnover and three times higher osteoclast activity, accelerating bone density decline. Physical Therapist JJ Thomas adds another layer, suggesting our daily habits may also weaken biomechanics and structural strength. When we sit nine to 11 hours a day and exercise for one hour, faulty patterns accumulate. “Your body learns and adapts to what it does most, and all that sedentary behavior may lead to tissue breakdown, tendonitis, back pain, and shoulder issues,” she says, further leading to compromising our abdominal sling’s ability to maintain pressure around our organs. “When we don’t have a stable pressure system that allows fluid — the blood, the lymphatic system, the cerebrospinal fluid — to feed our organ systems, they will start to fail,” Thomas explains, adding this is why training patterns are critical levers for longevity that most people never consider.

JJ THOMAS, CREDIT: SEAN ROBICHAUD

“The message that women have to lift heavy is not totally where we need to be,” according to Dr. Gabrielle Lyon, a board-certified physician and “New York Times” bestselling author of the “Forever Strong Playbook.” “What you need is progressive stimulus over time, so you need to lift heavier than you did two months ago.” Wright echoes this shift, adding that even tendons require the same progressive approach as muscle. “We need to work tendon conditioning as we work our muscle conditioning,” she says. While load should increase over time, research shows that more sets don’t mean more gains. In Lyon’s review of the literature, three sets are sufficient for postmenopausal women, with no additional benefit from six sets within a resistance training program. More revealing is that resistance training can reduce hot flash frequency and increase fat loss when compared with no exercise, while both lower and higher loads were found to produce similar responses in gaining lean mass.

MAXIMIZE HEALTHY ADAPTATION

Active recovery is a must, honoring the nervous system’s need for time to reach optimal adaptation in response to stress. “Whether it’s physical stress, mental stress, or life stress, it’s stress,” Lyon explains, sharing FALL 2026 I M&F HERS I

that when she’s going through an intense work period, her training intensity adjusts accordingly. Sleep underlies all of this. Wright notes that professional athletes now prioritize sleep windows as aggressively as they do training blocks. Nutrition remains equally critical. Experts note that when estrogen declines, the female body becomes more resistant to anabolic stimuli and less efficient in muscle protein synthesis. Besides resistance training and explosive work, Lyon also advises women to consume “no less than 100 grams of protein per day, and the older you get, the more your calories should come from protein.”

FUTURE-PROOF YOURSELF

Whether you started building muscle at a young age or are just beginning to, the payoff extends beyond aesthetics or performance. Done right, strength training

buys independence in the decades ahead. But approach matters. Push too much, too often, and, like that triathlete, your body will break down before it can adapt. Push too little and you’ll reinforce the slow erosion of capacity that makes every year harder than the last. The healthy middle is a variety of sustainable progressive stimuli balanced with adequate nutrition and periods of recovery that support adaptation toward strength, resilience, and longevity. “This is non-negotiable for women — there is no other way,” Dr. Lyon underscores. “As hard as (women) think it is today, it is going to be 10 times harder tomorrow. They’ve got to future-proof themselves.”

YOUR TRAINING ROADMAP BY DECADE BUILD YOUR RESERVE IN YOUR 30S

This is the decade to accumulate bone density and lean mass. High-impact loading that generates four times bodyweight in force has been shown to stimulate bone growth. Progressive resistance training, multidirectional jumping, agility drills, and sprint work support both skeletal and neuromuscular health. Thomas recommends a weekly split of two to four days of metabolic strength training, one day of mobility work, and one day of steady-state cardio or intervals mixed into strength sessions.

PROTECT WHAT YOU’VE BUILT IN YOUR 40S

DR. VONDA WRIGHT CREDIT: GILMAR PHOTOGRAPHY

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As you enter perimenopause, Wright recommends shifting focus to joint preservation. Her “FACE” framework emphasizes daily flexibility and joint range

JJ THOMAS, CREDIT: SEAN ROBICHAUD

of motion, aerobic conditioning, resistance training, and explosiveness. Prioritize thorough warmups and joint preparation before loading. Machines can be useful tools to maintain stimulus while reducing unnecessary joint stress. As Lyon puts it, “There are a million different ways to load muscle without setting yourself up for injury.”

TRAIN SMARTER, NOT HARDER, IN YOUR 50S AND BEYOND

Continue to train with load as muscle remains protective for metabolic and skeletal health, according to Lyon. However, pay attention to the state of your nervous system. Lyon emphasizes that three focused training days beat five unfocused ones. Wright notes to continue impact work for bone density, but progress gradually. And, according to Thomas, pattern training becomes even more relevant for maintaining functional movement.

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irst one step and then the other, your hands gently swing at your sides. The sun is shining, the temperature is pleasant, and you can hear dogs barking, the wind rustling trees, birds chirping, and maybe even the voices of neighbors or passersby on the path. Walking is a well-known, wellresearched form of physical activity. It’s a great complement to an exercise regimen and a form of preventative medicine. “Walking helps you live longer,” says Karen Studer, associate professor and chair of preventive medicine at Loma Linda University. “There is evidence that walking can help reduce what is called ‘all-cause mortality,’ or death.”

Research shows that walking can improve heart health by reducing blood pressure and acts as a form of prevention or treatment against cardiovascular disease and obesity. Studies have found that walking can reduce the risk of stroke and heart attack in postmenopausal women. It can also help with weight loss, decreasing inflammation, and reducing the risk of hip fractures in women, Studer explains. In addition to these heavily documented physical benefits, walking also acts as a reset button. The purposeful steps — left then right, the swinging of your arms, left then right — and the setting also create emotional and mental benefits, particularly as a form of stress-relief and way of processing the world and our experiences.

BEYOND THE PHYSICAL

“Walking is the OG bilateral stimulation,” says Maggie Hollinbeck, psychotherapist and trauma specialist. Bilateral stimulation is the “process of stimulating the hemispheres of the brain in alternating succession,” she explains. She often tells clients that traumatic experiences can “short circuit” the brain, meaning we have a harder time processing these types of events. “Bilateral stimulation helps the brain to more effectively process stress, trauma, and big emotions,” Hollinbeck says. “Like food, our brain can effectively break down the memory, let go of what’s unnecessary to keep, and keep what is ‘nutritive’ and integrate it into the wholeness of our being.” This means that walking can help people process both big and small events — anything our brain deems stressful. Walking also reduces cortisol levels. Cortisol is a hormone the body produces in response to stress; cortisol’s job is to regulate the body’s stress response. “Walking creates a sense of calmness, allowing oxygen to move around your body and brain, making way for clearer thinking and problem solving,” says Alison Tarlow, clinical psychologist and chief clinical officer at Boca Recovery Center. A simple 10–15-minute walk can improve creativity as well as increase energy and levels of endorphins and serotonin, Tarlow says. “Taking care of our physical health is a great way to tell your mind and body that you are invested in self-care,” she says. “Walking can

be an excellent way to nurture your mind and mental well-being.” For women in particular, especially those juggling multiple roles or responsibilities, these moments of reprieve from others or simply the task at hand are like hitting the pause button on your brain, emotions, and day, Psychotherapist Angela Ficken says. Women experiencing hormonal changes due to menstruation, pregnancy, or menopause can regulate their moods and may even find a reduction in feelings of anxiety and irritability from a walk, Ficken says. When the parasympathetic nervous system is engaged, the body experiences a calming effect. Even your amygdala, the area of your brain that processes fear and stress, relaxes as a result of a walk. These effects can linger, leading to a more restful night of sleep, Studer says. “[Your] pace can remain even, and the rhythm of the steps can bring about a natural calming experience in your body that comes from the parasympathetic nervous system,” Tarlow explains.

SET THE SCENE

The act of walking is often more important than the setting, but walking in nature provides more benefits, including the intake of natural light and vitamin D and breathing fresh air. A treadmill works just as well, says Ficken, who enjoys watching her favorite shows or listening to her favorite podcast while walking on a treadmill. “Instead of sitting and stewing, walking helps you move forward both physically and mentally,” Ficken says. Walking alone creates time for reflection, but walking with a friend offers a sense of social connection, both of which are beneficial. “Choose what suits your needs in the moment,” she says. Though social media may claim there’s a magic number of steps to reach each day, research, medical providers, and therapists say otherwise: Walking any amount on a daily basis provides benefits, whether it’s a quick 10 minutes or a 30-minute stroll. “Any movement is better than no movement,” Studer says. “The more you walk, the better.” FALL 2026 I M&F HERS I

nderneath those ridiculous-looking masks that resemble Doctor Doom, there’s real fitness and wellness potential. Red light therapy, the technology behind these masks and other products, has become a common cosmetic treatment that may also support pain relief, and many clinicians say it’s effective. Red light therapy targets localized areas with red and near-infrared lasers to regenerate cells, improve cell function, and increase blood circulation, potentially healing skin and relieving pain. Dr. Michelle Wong, the chemistry PhD and science communicator behind the popular YouTube channel Lab Muffin Beauty Science, says that red light therapy “speeds everything up in the skin so you get faster healing and repair. You get an increase in things like collagen and elastin, which will help reduce wrinkles and uneven texture, which is (common with) aging. It can clear up pigment faster and help with reducing inflammation.” Dr. Jessica Weiser, a board-certified dermatologist and assistant clinical professor of dermatology at Columbia University, says that at “classic red LED wavelengths” of 620 to 660 nanometers, red light therapy “works through the pathway of going down and stimulating ATP production” in cells. In doing so, it increases the energy available to the cell and makes bodily processes faster and more efficient. Where 620 to 660 nanometers is the wavelength range for targeting cells, infrared light of 808 to 810 nanometers may promote improved circulation. Weiser says that exposure to these wavelengths may lead to “more nutrient and oxygen delivery because we’re increasing the circulation to that area. But it’s similarly offering detoxification, so we’re taking away toxins (and) waste products more effectively. “Whether (for) muscles, joint pain, or general soreness,” Weiser says, “circulatory improvement (may lessen) the inflammatory burden.”

WHAT THE SCIENCE SAYS

Although researchers have been studying red light therapy for over two decades, Weiser thinks the scientific literature on it could be slightly better. “We need to see large sample sizes to really get good data,” she says. She also notes that most initial studies were “quite limited (to the) early red LED light spectrum, in that 620 to 650 (nanometers) range,” adding that “in the last few years, we have expanded that and found more wavelengths and benefits than we originally thought.” 38

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However, Dr. Michael Fredericson, a sports medicine physiatrist and professor of orthopaedic surgery at Stanford Prevention Research Center, isn’t persuaded that the existing literature supports the use of red light therapy for pain management. “There are some studies that suggest (red light therapy) potentially could help with muscle endurance or recovery,” he says, but “the significance of the results is pretty small, and we don’t have enough studies to make big statements.” Fredericson says he would find the existing literature more persuasive if researchers were to define “exactly what wavelengths they’re using and the exact protocols, and how it is specific (to) muscle versus skin.” He wants to see larger controlled studies that go “back to the basic science of which wavelengths work better on muscle versus other areas of the body. “To think that the same wavelength is going to help your skin as your hair (and) muscle, it just doesn’t work like that,” Fredericson continues. “They have to be very specific to each condition you’re treating. That’s where I think people are fooling themselves. “It’s not that I’m saying (red light therapy) has no utility,” he adds. “It’s just that we’re very early in the science, and some claims haven’t been fully proven yet.”

HOW TO USE RED LIGHT THERAPY

Where Fredericson thinks the hype around red light therapy for pain relief may stem primarily from “really good marketing,” Weiser says that dermatologists “have realized there are so many different ways we can use both red LED and red laser light.” Among those ways is hair restoration, for which Weiser recommends LED hair caps that contain “upwards of 300 bulbs.” She names the KeraFlex Duo in particular since KeraFlex is “constantly upgrading what they are doing. It is incredibly scientific and research-based. Everything they offer, they’re offering new and updated versions over and over again.” There can also be too much of a good thing. Wong says to consider the “biphasic dose response curve,” which means that “if you have too much (red light

exposure), you get less of an effect.” She advises people to remember that “different wavelengths are better for skin versus for muscle” and to “look for a product that matches what you want.” Additionally, Weiser discourages patients with melasma, which is pigment that develops on the face during pregnancy, from pursuing red light therapy. “A decent proportion of pigment cases on the face will be made worse by heat and light,” she says. In general, though, dermatological red light exposure is associated with positive outcomes. “I’m not encouraging patients to do anything I haven’t read about (in) a double-blinded study or relatively extensive clinical anecdotes,” Weiser says. Although there’s more to discover, one thing can be said with reasonable confidence: Good things may lie under that weird mask. FALL 2026 I M&F HERS I

HERS

PROFILE

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Fredua-Mensah’s competitive spirit and newfound love of bodybuilding soon led her back to the world stage, first discovering the Figure division and then being introduced to the Fitness category. Incredibly, she won in both groups during her 2021 NPC Worldwide debut. A month later, Fredua-Mensah not only earned her IFBB Pro card at the Arnold UK, but she went on to win her first pro show, “All in 24 hours,” she explains of her phenomenal progress.

MASTERING BALANCE

Now focusing on the Fitness category, where contestants are judged on both their physique and an additional gymnastics routine, an incredible amount of work to pull off, FreduaMensah has blended her practical and academic backgrounds in sports. Offering brains as well as brawn, she has a Bachelor of Arts in Biomedical Science and is also a qualified personal trainer. But building a more muscular physique also means learning how to move in different ways. “Most gymnasts have that narrower frame for a reason,” FreduaMensah explains. “I had to adapt,” noting that since she’s also a gymnastics judge, she’s better equipped to “play around” with the final presentation on stage.

ith her body chiseled to perfection and able to outperform world-class gymnasts, Michelle Fredua-Mensah dominates fitness. But with a background in biomedical science and a passion for coaching individuals with disabilities, this British beauty is anything but intimidating. Instead, a strong desire to improve herself and others has earned this super-athlete a reputation for being the friendly face of fitness. Still, when it comes to competition, she’s as fierce as they come. Having won the Fitness Olympia category at the 2025 Olympia, Michelle Fredua-Mensah returns for the 2026 event after a year of complete domination, taking first place in both the U.S. and U.K. Arnold Classics en route to defending her title in Las Vegas. This Londoner is understandably loving life right now. But the ease with which FreduaMensah glides across the competitive stage is the result of tremendous highs and lows, which she says takes a dedication to the finer details.

A COMPETITOR’S SPIRIT

Starting in gymnastics at around 8 years old, Fredua-Mensah quickly became a hot prospect on the international stage, excelling at her craft. She was born in Connecticut and then moved to the U.K. with her family, where she became a U.K. citizen and her love of sports took off. Her time as a competitive cheerleader led to both joy and sadness. “I broke my ankle in two places,” the athlete reveals, noting that she tried to come back to the squad too quickly and tore ligaments in her other ankle as a result. Despite those injuries, Fredua-Mensah proved her true grit and determination by hitting the stage at The Cheerleading Worlds championship in Orlando, but her body was badly beaten. “I was in ankle braces when I competed,” she recalls. Fredua-Mensah finally put down her pompoms, took time out to heal, and welcomed her daughter Ayvah into the world, but there was still a competitive fire that needed some oxygen. “I felt lost,” she admits, explaining that a decision to join a local gym was initially made simply “to be more active.”

CREDIT: @DITOMASSOMEDIA

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With her technical knowledge and innovative approach, bodybuilding commentators often praise Fredua-Mensah for coming up with moves they’ve never seen executed on a competitive bodybuilding stage. It’s this commitment to her craft that has cemented her as the face of the Fitness division. Now heading back to Las Vegas to defend her Olympia title, she takes a balanced approach. “Practicing (my) routine doubles up as cardio, and I love lifting, but I manage to split my time so that I don’t get exhausted,” explains FreduaMensah of the heavy workload required to stay at the top of her game. Then there’s the nutritional aspect to consider. “You need to keep your endurance levels with the muscle that you are holding,” she shares, noting that her macros are carefully split as 40% protein, 40% carbs, and 20% fat, to fuel both her body and her performance. “Your muscle bellies need to stay

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full,” Fredua-Mensah adds. “Mine do not look great when I take out carbs.”

LEADING BY EXAMPLE

Despite her status as a global star and a seriously committed athlete, Fredua-Mensah is anything but intimidating, and she is much beloved back home for the difference that her coaching has made to her able and less able

MICHELLE FREDUAMENSAH’S TRAINING SPLITS

. FIVE WEIGHT TRAINING SESSIONS OF 45 MINUTES TO 1 HOUR PER WEEK . THREE FITNESS ROUTINE AND SKILLS SESSIONS PER WEEK . ADDITIONAL CARDIO WHEN NOT PRACTICING A ROUTINE

clients. This gymnast and bodybuilder is one of those athletes who makes everything look so easy, but don’t be fooled into thinking she doesn’t wrestle with her own challenges too. “I have asthma,” she explains. “I’m allergic to dust. I’m forever battling these things.” Fredua-Mensah’s relatability has been especially helpful when working with those who struggle with mental or physical disabilities. The Fitness queen has even found her own inspiration by working with those dealing with autism or ADHD, and is always willing to pay it forward. “If they need any support or any questions answered, they can come to me, because I’ve done it, I’ve walked the walk,” she says of her own journey. “I just live, eat, sleep, and breathe bodybuilding. I’m in it to have fun.”

Follow Michelle Fredua-Mensah on Instagram @shellyfit_ifbbpro.

MENSTRUAL CYCLES AND EXERCISE WORKING WITH OUR BODIES, NOT AGAINST THEM.

BY ALEXANDRA SHIMALLA

enstrual cycles are a universal experience for women, yet so little is written or shared about how they impact exercise. “The scientific evidence on cycle-based training is limited and inconsistent,” says Dr. Angela Thyer, board-certified physician of lifestyle medicine, obstetrics and gynecology, and reproductive endocrinology. Despite the lack of research on its relationship to exercise, periods can affect a woman’s mood, sleep, energy levels, and body temperature, all of which can impact energy expenditure, injury potential, and perceived exertion. By understanding what’s happening to the body at each phase in the menstrual cycle, women become empowered and can make the most of each workout.

BREAKING DOWN THE CYCLE

The menstrual cycle has four phases “based on the rise and fall of hormones responsible for egg release and preparing the uterus for a potential pregnancy,” Thyer explains. The length of a normal menstrual cycle will differ for each woman, from 21 to 35 days. 44

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Dr. Thyer explains the four phases as: • Menstrual phase: Estrogen and progesterone, two of our body’s hormones, are at their lowest. The uterine lining sheds during this phase. • Follicular phase: Estrogen rises. • Ovulatory phase: Estrogen peaks. • Luteal phase: Progesterone rises, but starts to fall if pregnancy does not occur, as does estrogen.

Even though the body is doing the same thing in each phase for every woman, how a woman experiences these phases can differ, especially if she’s taking hormonal birth control or has certain conditions, such as polycystic ovary syndrome. As women get closer to menopause, these symptoms may change again. “What’s ‘normal’ varies from woman to woman,” Thyer says.

GETTING TO KNOW YOUR PERIOD

The first step is learning how your period affects you, including your energy levels, stress levels, and sleep patterns. “So much health and fitness advice frames the body

as something we need to overcome, as the problem to solve, but when we work with it (instead), we can achieve so much more,” says Leilani Rose, integrative wellness practitioner, later adding, “The key is to listen to your body and let it guide you. It’s an organic relationship.” Rose tells her clients to track the following: energy level, perceived exertion of workouts, and the quality of recovery. After a few months, patterns emerge, and you’ll get a better idea of how to make your workouts work better for your body. Maria Vasquez, head of training at MyWowFit, has long suspected a relationship between the menstrual cycle and a woman’s potential for injury. In 2024, her suspicions were confirmed by a study by the University College London, which found that female football players were six times more likely to get injured before their period, during the luteal phase. The “elasticity of connective tissue” changes due to the fluctuations in hormones, Vazquez explains. “We need to educate women about the need to adjust their training strategies to

accommodate the unique demands of each phase of the menstrual cycle,” Vasquez says. “This will shift the focus of training from ‘pushing through’ pain or discomfort to building a foundation for long-term success by minimizing preventable setbacks caused by injuries.”

APPLYING YOUR KNOWLEDGE TO YOUR EXERCISE ROUTINE

Once you understand your body’s menstrual routine, you can more easily apply it to your workout routine. “The most empowering mindset shift, I think, is that your body isn’t unreliable — it’s rhythmic,” Rose says. “Working with the rhythm allows you to play toward the strength of each phase of your cycle, instead of it becoming a war of you versus your body.” Generally speaking, given what’s occurring in the body during each phase of the cycle, women may experience these symptoms during the menstrual phase: decreased energy level, inflammation, and cramping.

During this phase, Nikkiey Stott, co-founder of WarriorBabe, recommends mobility work, yoga, or lighter weight training. In the follicular phase, women report brighter moods, better coordination, improved focus, and higher energy levels, Rose and Stott say. All of these feelings can contribute to progressive overload workouts or learning a new exercise or skill. In the third phase, the ovulatory phase, women often feel at their strongest, making this phase a great opportunity for personal bests. Rose, like Vasquez, encourages longer warm-ups, starting with mobility practice, and focusing on form due to fluctuations in estrogen, which can contribute to joint laxity irregularities. Finally, in the luteal phase, women may experience an increased body temperature and a higher rate of perceived exertion. Focus on consistent strength work and seize recovery opportunities, Rose says. “Workouts can still be super productive during this phase, but focusing on recovery,

Working with the rhythm allows you to play toward the strength of each phase of your cycle, instead of it becoming a war of you versus your body. - Leilani Rose, integrative wellness practitioner

balanced nutrition, and adjusting intensity when needed can make a huge difference,” advises Stott. Our cycles also impact our sleep quality, ability to handle perceived stressors, and attitudes. One way to support your body outside of the gym – during any phase of the cycle – is to get adequate sleep, recovery time after a workout, and proper nutrition. “Women should understand that their hormones naturally fluctuate throughout the month across different phases of the cycle. Those shifts can influence energy, strength, recovery, and even motivation. The goal isn’t to overhaul your routine every week but to understand what your body may be experiencing so you can work with it instead of feeling frustrated by it,” encourages Stott, who is a three-time professional bodybuilder. Stott lived by this advice during her competing days: “The biggest lesson for me was that your cycle doesn’t have to work against your progress. When you understand how your body responds and stay consistent with your training, nutrition, and recovery, you can continue to make great progress throughout the month.” The goal is consistency: Learn your body and support it during every phase. FALL 2026 I M&F HERS I

WHAT IS A GLP-1?

hey’re everywhere: in your gym, in your group chat, on the menu at med spas, sandwiched between Botox and IV drips. GLP-1 receptor agonists have gone from niche diabetes therapy to the most talked-about body-composition tools on the planet. Next-generation agents like retatrutide are already pushing the ceiling higher. But popularity is not the same as safety, and in a market flooded with compounded “knockoffs” and social media hype, you need the real science.

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GGLP-1 (glucagon-like peptide-1) is a hormone your body releases from the gut after eating. It prompts insulin only when blood sugar is elevated; suppresses glucagon; slows gastric emptying; and signals the brain that you’re full. Your own GLP-1 fades within minutes, which is why GLP-1 medications are engineered to last. GLP-1 receptor agonists are lab-engineered versions of the natural hormone, modified to survive in the body far longer — up to a week from a single injection under the skin, versus the minute or two your own GLP-1 lasts. The three most talked-about drugs in this class are semaglutide, tirzepatide, and retatrutide. Semaglutide and tirzepatide are approved and prescribed for weight loss and blood sugar control. Retatrutide is still in late-stage trials and not yet available, but it’s posting the largest weight-loss numbers the field has seen, which is why it’s part of the conversation.

MEDICAL DISCLAIMER: For educational purposes only. Not medical advice. GLP-1 receptor agonists are prescription medications. Consult a licensed physician before starting, stopping, or changing any medication or weight management program.

What separates them is how many receptors each one activates. Semaglutide works on the GLP-1 receptor alone. Tirzepatide adds a second target, the GIP receptor, which helps fat and muscle tissue respond to insulin more effectively. Retatrutide adds a third, the glucagon receptor activation, which directly ramps up fat burning and the rate at which your body spends energy. Glucagon does two separate jobs: telling the liver to release sugar into the blood and revving up metabolism to push the body to burn fat. Retatrutide taps fat burning while leaning on its powerful GLP-1 arm to remove the blood-sugar downside. The net

result in trials: increased fat loss and energy expenditure, and improved blood sugar. Each receptor added is another metabolic lever pulled, which is also why side effects and open questions grow as you go from one target to three.

THE MUSCLE QUESTION

GLP-1 agents do not directly cause muscle catabolism. They reduce caloric intake, and it is the caloric deficit, not the drug, that drives any lean mass loss. A 2025 PubMed Central case series of patients on semaglutide or tirzepatide who did periodized resistance training three to five days per week and

consumed 1.6 to 2.3 grams of protein per kilogram of fat-free mass daily found that two of three patients lost no lean tissue and actually gained it, while dropping 47% to 62% of their fat mass. The current scientific consensus, including a review in the American Heart Association’s Circulation journal and a genetic analysis of over 800,000 individuals, characterizes skeletal muscle changes on GLP-1 therapy as adaptive rather than maladaptive when training and protein are in place. In 2025, Nature Reviews Endocrinology flagged the risk for older adults and those with already-low muscle mass, but for the trained individual, the risk profile is fundamentally different. The research suggests eating plenty of protein — at least 1.6 grams per kilogram of bodyweight daily and often more when you’re aiming to build muscle — and resistance training at least three days per week. FALL 2026 I M&F HERS I

About the Author: Dr. Dwayne Jackson, PhD, is a Yale School of Medicine-trained scientist, tenured professor, exercise physiologist, and former professional athlete. Founder of Vital Science (Instagram/Facebook: @drdnjackson) and creator of The Vitality Manifesto Podcast on YouTube (YouTube: @vitalitymanifesto).

GLP-1 ACTIVITY IN THE FITNESS COMMUNITY

A 2025 study published in the International Journal of Drug Policy analyzed more than 12,000 posts from bodybuilding forums and documented widespread off-label GLP-1 use. The fitness community’s protocols diverge from clinical dosing in two consistent directions: microdosing and “enhancement” dosing. Microdosing requires sub-therapeutic amounts for appetite modulation and anti-inflammatory effects without full therapeutic side-effect exposure. Forum users documented meaningful, yet anecdotal, reductions in joint pain at these doses, aligning with emerging research on tirzepatide’s anti-inflammatory properties. Enhancement dosing calls for full- or above-clinical doses during aggressive contest prep cuts. This type of dosing typically comes from unregulated compounded GLP-1 vials, which can lead to improper mixing, uneven medication strength, and contamination. Retatrutide is already circulating in fitness channels despite lacking FDA approval. Performance athletes are drawn to retatrutide because it may help them eat less, burn more fat for fuel, and burn more calories, but lean mass data does not yet exist. 48

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SAFETY: MED SPAS,COUNTERFEITS, AND SELF-EXPERIMENTERS

The FDA received over 1,150 adverse event reports tied to compounded GLP-1 products by mid-2025, an acknowledged undercount. Some patients received 5 to 20 times their intended dose due to concentration variability between compounders. Some products used unapproved salt forms of semaglutide, which is chemically distinct from the approved molecule. One documented case involved animal-grade semaglutide dispensed by a pharmacy that filled more than 1,000 prescriptions daily. In September 2025, the FDA issued more than 50 warning letters to compounders that falsely claimed their product was equivalent to approved drugs. Retatrutide is already being sold through these gray market channels. For self-experimenters purchasing graymarket peptides, the “for research purposes only” label is a legal workaround, not a safety designation. FDA-cited data found up to 23% of online peptides were contaminated or mislabeled. A 2024 Janoshik database analysis found 43% of submitted peptides failed to meet their labeled purity claims. For GLP-1s, imprecise dosing is not a minor inconvenience — it has caused pancreatitis and hospitalizations.

THE BOTTOM LINE

Pair any GLP-1 protocol with progressive resistance training and at least 1.6 grams of protein per kilogram of bodyweight daily. Run your labs and have medical oversight. The drug determines the ceiling on weight loss, but your training and nutrition determine how much of that weight is fat versus muscle. Semaglutide is proven. Tirzepatide outperforms it. Retatrutide is not currently approved or produced for public consumption, but it seems to have the potential to redefine the ceiling. Your body is the most sophisticated machine you will ever operate, so don’t run counterfeit fuel through it.

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TIKTOK TIP:

Tiffany Stratton locks in her macros, smartly using supermarket delivery services like Instacart to keep track of what she’s ordering, while avoiding the unknown quantities of eating out.

TIFFANY STRATTON’S WWE CAREER HIGHLIGHTS: . WWE Women’s Champion

. Money in the Bank Winner . NXT Women’s Champion 50

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hether she’s delivering her trademark “Prettiest Moonsault Ever” in the WWE ring or treading boards on the competitive bodybuilding stage, Tiffany Stratton makes finishing her opponents and flexing her impressive muscles look all too easy. But make no mistake, behind the “Buff Barbie” beauty is a locked-in dedication to training and nutrition. M&F HERS scheduled some essential “Tiffy Time” to find out how she stays in such great shape while wrestling across the globe and maintains a lean physique for the Figure division. Before WWE action figures of her alter-ego hit the shelves, Stratton, born Jessica Woynilko, spent her youth in Prior Lake, Minnesota, on the gymnastics and trampoline mat. Sadly, an injury brought her Olympic dreams crashing down, but those close to her knew that the bright lights of the pro wrestling ring could be the perfect fit for her future in sports. “My mom was like, ‘You need to do this!’” recalls Stratton, who also practices weightlifting and CrossFit. “She said, ‘Wrestling could be so big for you!’” But while Mom knew that her daughter’s killer combination of great looks, awesome agility, and magnetic charisma would be a surefire hit in the larger-than-life world of WWE, even she couldn’t have predicted how fast her daughter would find success at the very top of pro wrestling’s biggest promotion.

A BODYBUILDING FOUNDATION

While eyeing a career in WWE, the young upstart entered the NPC Twin Cities Open in the Figure division on July 13, 2021, and won the show overall in her competitive bodybuilding debut. Then, a little over a month later, she inked a full-time contract with the pro wrestling juggernaut. Under the new name Tiffany Stratton, Woynilko took her varied experience and built a character who was essentially an overconfident brat, designed for television audiences to hate. But fans would learn to love her instead, because Stratton’s scintillating performances at standout events like Elimination Chamber showed a ton of guts, making her one of the most popular personalities on the entire WWE circuit. “I kind of always knew I could get there,” Stratton says, noting that she isn’t the type of athlete to let negative thoughts or self-doubt become an obstacle to the success that hard work deserves. “I always believed in myself. I always knew I could be here. I just didn’t know how quick, how soon.” Less than three years after signing her developmental contract, Stratton had gone from performing drills at the WWE Performance Center to winning its marquee Money in the Bank event, earning a title shot that saw her defeat Nia Jax in January 2025. Then, at WrestleMania 41, Stratton cemented herself as an icon by pinning Charlotte Flair in Las Vegas. This was a full-circle moment, because Flair had been an inspiration to Stratton as she came up the ranks as a rookie. Perhaps her greatest achievement is making her monumental feats look so easy, all while navigating the globe to wrestle, and keeping her body both primed and recovered in the process.

MUSCLE-MAKING TIME

“I go on TikTok, and I search up the gyms in whatever town I’m in,” Stratton reveals, sharing a cool tip for how she locates suitable gyms while in unfamiliar places. “There are a lot of fitness influencers out there that review gyms. Or I’ll just go on Maps on my phone and search gyms nearby, and I’ll look through the pictures. I like an old-school vibe type of gym, like a traditional bodybuilder, grungy type of gym.” When it comes to her fit physique, Stratton says she finds building her lower body the most challenging, but the grappler has made great gains by focusing on traditional lifts FALL 2026 I M&F HERS I

P like snatches, making the clean and jerk part of her routine. “I find Olympic lifting to be the most exciting part of working out, for me.” Having made progress with her quads, hamstrings, and glutes, and with both Stratton’s body and WWE career in excellent condition, an itch to return to the bodybuilding stage must be scratched.

“I was like, what can I do that’s going to excite me again?” she explains. To get the most from the detailed prep required for competitive bodybuilding, Stratton’s initial strategy was to enter a show in April 2026, around the same time of WWE’s biggest annual event. “I thought, why not try and get in the best shape possible for a bodybuilding show, but also for WrestleMania,” she says. 52

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On April 24, those plans were delayed when Stratton defeated Giulia to become the WWE United States Champion. But while a return to the stage was delayed in favor of title defenses, Stratton may have strutted the competitive boards by the time you read this story. Either way, competitive bodybuilding is never far from her plans. Stratton’s evolution, both with her physique and her performances in WWE, continues to impress, but she is also focusing on longevity to endure a career in the ring. “I’ve recently started taking creatine because I’ve heard it’s really good for your muscles and also for your brain,” she shares. With so many ambitions already smashed, it’s astonishing that she’s pursuing even more. “I want to define an era,” she explains. “If you think of WWE as far as the females, you think of Trish Stratus. You think of Charlotte Flair or Becky Lynch. I would love people to think of WWE and think Tiffany Stratton!” Check out WWE’s Monday Night “Raw” on Netflix and Friday Night “SmackDown” on the USA Network.

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PROFILE

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enada Greca wasn’t always this fit, this strong, this confident. And she wasn’t handed two successful businesses and one of the world’s most recognizable personal training clients on day one. Her body, her career? She built it, day by day. Born in Albania, Greca came to the United States as a teenager during a period of civil unrest in her home country. She eventually landed in Santa Monica, California, where she currently lives, splitting time between the West Coast, New York, and Florida for business. Fitness ties that journey together. Greca is the founder of the WeRise fitness platform, cofounder of the functional nutrition brand Aonic, and the trainer behind one of the highest-profile clients in the world: Kim Kardashian. At the center of it all is her own personal wellness routine: daily movement, a nutritious whole-foods-based diet, and what she calls a “non-negotiable” commitment to strength training.

There was a point where I was utilizing working out and food as a form of punishment to kind of shrink myself to be a thin, skinny model.

That routine has built more than just muscle. “It’s building what I call the ‘I can’ muscle,” Greca says. “A lot of the time, you have to overcome a lack of motivation, of not wanting to go to the gym or eat healthy today. All of these things that you’re overcoming by just showing up is building your confidence and perseverance. I used to be this very shy girl that would never have had the conversations that I’m having now or appearing on podcasts. Just this morning, I appeared on KTLA (a major Los Angeles TV station) — that would not have been me years ago.”

A SHIFT TOWARD STRENGTH

Greca was a reserved kid who found confidence through athletics. “Sports helped me socialize with people and come out of my shell,” she says. But when she transitioned from the field to the gym, her relationship with fitness took a darker turn. She developed an eating disorder and struggled with anxiety and depression. “There was a point where I was utilizing working out and food as a form of punishment to kind of shrink myself to be a thin, skinny model,” Greca says. “It wasn’t sustainable. I realized it was unhealthy, so I shifted toward using workouts and nutrition to support my health and long-term wellness and to step into a stronger version of myself.”

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Everything changed at that point. She replaced endless and punishing cardio work with lifting sessions. Instead of starving herself, she started feeding her body wholesome, high-protein foods. The results were dramatic: Greca’s physical and mental health made a 180-degree turn, “so I decided to share my workouts and my knowledge with the world and whoever would have me,” she says.

GROWING HER MOVEMENT

Greca started in early 2019 with around 2,000 Instagram followers (@senada.greca), posting literally every one of her workouts, seven days a week. Her audience grew quickly, and she kept posting consistently for years, eventually reaching over 6.5 million followers. One viral post, a video of Greca doing an ab exercise off the side of a yacht, caught Kardashian’s attention, prompting her team to reach out about personal training. “At first it was pretty surreal,” Greca says. “I didn’t believe it was actually Kim. I thought it was probably some sort of a scam.”

It was real, and the two have been working together ever since, training both in person and remotely when Kardashian travels. But Greca’s WeRise and Aonic businesses, along with her social media presence, are where she’s making her greatest impact. “They’re all symbiotic to each other,” she says. “Working out needs the help of nutrition to achieve the results you want. Both of these aspects need to work together.” From a teenager arriving in the U.S. to a trainer and entrepreneur with global reach, Greca’s story hasn’t been accidental. It’s been constructed through discipline, intention, and a refusal to shrink. “Society for so long has thrown out an idea of what a woman should look like without considering the health ramifications of it,” she says. “I decided that was not going to be me.” That decision to stop shrinking and start building didn’t just reshape her body. It created the platform, the businesses, and the confidence millions of people see today.

Working out needs the help of nutrition to achieve the results you want. A FIVE-DAY STRENGTH BLUEPRINT

Senada Greca has one overriding message for exercise: Make strength training a nonnegotiable. “Do not fear the weights and do not fear your own strength,” she says. “Once you embrace lifting weights and really step into it, you’ll realize what it does for your physical, mental, and long-term wellbeing.” Her other message is to start small. “You don’t have to start with working out an hour a day, seven days a week,” she says. “Start with five minutes a day. Once you’ve established that habit, momentum will pull you forward to where you want to do more. When you’re feeling your body get a little bit stronger, then add perhaps another five minutes.” Greca recommends gradually working up to a five-days-a-week routine that incorporates upper- and lower-body workouts, one full-body session, and one or two sprinting activities. Here’s what a typical week might look like: Monday: Lower body lifting (quads, glutes, hamstrings) Tuesday: Upper body lifting, plus sprints (running or stationary bike) Wednesday: Rest Thursday: Lower body lifting Friday: Upper body lifting, plus sprints Saturday: Full-body circuit (see sidebar) Sunday: Rest 56

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FOUR RULES FOR SUSTAINABLE EATING

Navigating fad diets and nutrition trends can be overwhelming for even experienced fitness types. Senada Greca, who cofounded the functional nutrition brand Aonic, keeps her food recommendations utterly simple with the following four pillars:

1. PRIORITIZE PROTEIN — “Consume at least 30 to 40 grams of protein at each meal, and even snacks,” Greca says. “That’s how I approach my own nutrition. When I’m going for a snack, I’m asking myself, ‘Does this have protein in it?’” 2. FOCUS ON FIBER — “Fiber is very important for satiety and overall health. Every day I reach for healthy sources of fiber from complex carbs like sweet potatoes and brown rice, and lots of berries.”

3. GET HEALTHY FATS — “Healthy fats are an important part of the diet. I’m from the Mediterranean and Albania, so I love olive oil. I also eat a lot of nuts and seeds, with walnuts being my favorite.”

4. DON’T ELIMINATE ANYTHING — “Cravings are everywhere, and we’re human. I don’t like to eliminate any foods. I love carrot cake, and I have it every so often, perhaps once a week. Just have it, enjoy it. Allow yourself that pleasure, because the more we restrict these things, the more we want to overdo it later on.”

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eople are tired of saying, “I need a vacation after my vacation.” Since laidback beachside breaks and Cabo weekends aren’t cutting it anymore, a new class of retreats is redefining what it means to “get away.” Many seek time-offs that blend immersive cultural experiences with protocols of human optimization, where physicians collaborate with breathwork coaches, where IV drips coexist with ancient rituals, and where your morning hike or workout is planned based on your metabolic data. From Michelin-awarded resorts, jungle retreats, and Scandinavian happiness deep-dives to nervous system resets above the Pacific and longevity clinics on the cliffs of Ibiza, these are the best destinations worldwide that promise both relaxation and personalized recalibration.

EUPHORIA RETREAT

BY KLAUDIA BALOGH

Founded upon a woman’s cancer survivor journey, Euphoria in Greece combines everything founder Marina Efraimoglou needed when her health was at risk. At the crossroads of Hellenic healing traditions, traditional Chinese medicine, and modern clinical science, Euphoria offers more than 15 retreats and programs ranging from detox and weight loss to self-discovery and metabolic reset. While program details vary, many begin with advanced biomarker testing and precision diagnostics that help build a plan calibrated to your biology. And the setting of a spherical spa dome rising from the Peloponnese mountainside, surrounded by pine forests and ancient citrus groves, makes it impossible to forget that the environment is part of the prescription.

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CIVANA WELLNESS RESORT

Some people need a medical intervention. Others need the desert, a solid movement program, and permission to slow down. And there are far more people in the second category than the health industry typically acknowledges. CIVANA sits outside North Scottsdale in the open Sonoran Desert landscape near the Tonto National Forest, where the Continental Mountains frame every window, and the wide sky does physiological work that no IV drip can replicate. Rooms come with a private walk-out balcony, patio, or terrace, with every feature being intentional. Over 100 complimentary classes run each week, drawing on disciplines spanning horseback riding, kayaking, barre bootcamp, morning soul flow, sound healing, chakra balancing, feng shui, and intention ceremonies, among others. Private sessions are available for anyone who needs something more tailored.

AMRIT OCEAN RESORT

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Amrit Ocean Resort sits on the shores of Singer Island in Florida, merging Eastern philosophies with modern wellness science. The four-day program, offered just once a month to keep things deliberately intimate, moves at a pace that feels nothing like the schedule you left behind. A typical day might start with movement on the beach, later turning clinical with Ayurvedic consultations, holistic bodywork, and a signature treatment to promote deep relaxation, stress relief, and whole-body renewal. By the time you reach the 40,000-square-foot Aayush hydrothermal circuit of contrast pools, saltation rooms, reflexology paths, and sauna, your nervous system has already started to remember what it feels like to not be on. Dinner at Tulā matches your program with seasonal, farm-to-table cuisine portioned with precision to fulfill and nourish your body for the day. Once you’re ready to unwind into the night, the circadian lighting and oceanfront bliss ensure your nervous system eases into some of the best nights’ sleep you’ve had in a long time. FALL 2026 I M&F HERS I

ROSEBAR AT SIX SENSES IBIZA

Anyone who has been there knows what Ibiza does to your body over a long weekend. RoseBar at Six Senses sits on the island’s quieter northern cliffs to undo all of it. Tucked into the crystalline bay of Cala Xarraca, this pioneering longevity club offers a wide range of high-tech modalities. Hyperbaric oxygen therapy, cryotherapy, infrared sauna, cold plunge, IV infusions, cell gym, and ozone therapy run alongside consultations with functional medicine doctors, hormone specialists, energy medicine experts, and nutritionists. Plus, RoseBar supports its programs with globally recognized experts, such as Dr. Mark Hyman, who has his own six-day Young Forever Detox protocol on-site. Meals are sourced daily from Six Senses’ own nearby organic farm, where Ibiza’s biodiversity translates directly onto the plate with fresh fruit and vegetables grown with the same rigor the resort applies to everything else. All that as you wake up and go to sleep at the sight of the sea. Three-, five-, and seven-day programs are available.

IMAGES COURTESY OF: CANYON RANCH

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IMAGES COURTESY OF: SIX SENSES IBIZA

CANYON RANCH

Few wellness destinations have earned the institutional trust that Arizona’s Canyon Ranch has built for more than four decades. Michelin Keys awarded to both its Tucson and Lenox locations suggest the hospitality world has caught up with what wellness travelers already knew. What makes Canyon Ranch worth the conversation is the breadth. Go solo for the flagship LONGEVITY8 program. It encompasses four days, 18 expert consultations, and 200-plus biomarkers examined, including VO2 max, DEXA scan, carotid ultrasound, continuous glucose monitoring, sleep screening, musculoskeletal assessment, and more, with a personalized blueprint and six virtual follow-ups waiting when you get home. Go as a couple for relationship-focused retreats that run from intimacy workshops and licensed therapist sessions to shared spa days and aquatic experiences. And if you want to tackle a weight loss plateau or navigate the metabolic shifts that come with perimenopause and menopause, Canyon Ranch builds its programming around diagnostic insights, coaching sessions, and nutrition strategies that treat those seasons of a woman’s life holistically.

MINOS PALACE RESORT

Perched on a private peninsula overlooking Mirabello Bay in Crete, Greece, Minos Palace cultivates holistic wellbeing grounded in the latest scientific discoveries. The NAO Longevity Hub runs epigenetic testing, DNA analysis, and biometric assessments across a four-pillar framework — nutrition, sleep, movement, self-mastery — to address the 12 hallmarks of aging. Programs range from a single-day introduction to a two-week deep dive targeting concerns such as detoxification, cognitive clarity, and a 360-degree understanding of self. Between sessions, 150 rooms and suites offer sunrise, sunset, or open-horizon views over the Aegean Sea, with pool suites indulging you in the kind of seamless indoor-outdoor living that makes recovery feel as luxe as the diagnostics. The setting is breathtaking, and the science running alongside it gives you a personalized plan for making the most of the years you came here to protect.

IMAGES COURTESY OF: MINOS PALACE RESORT

GOLDEN DOOR

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Nestled in the hills of San Marcos, California, Golden Door has built a decades-long reputation as one of the most discreet and transformative wellness retreats in the U.S. Retreats are limited to a small number of guests weekly, to prioritize a high-quality, individualized experience. Each stay includes guided hikes, strength training, massage therapy, and nutrition plans rooted in whole-food garden-to-table cuisine, with the farm just steps away. If you fancy trying something new, there’s a beehive to tour, along with a list of activities such as pilates, a samurai circuit, trekking, and restorative practices to choose from. Drop into cooking school, intuitive eating workshops, and sessions on macronutrients for bite-sized learning moments. For women juggling careers, caregiving, and performance expectations, Golden Door offers something you often feel you never have enough of: time. Time to rebuild strength, clarity, and physical capacity without distraction.

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s. Health & Fitness unites fitness enthusiasts nationwide in a celebration of confidence and determination, inspiring competitors to advocate for themselves and rally around a worthy cause. This online competition is operated by Colossal (colossal.org), the nation’s leading professional fundraiser for purpose-driven competitions, on behalf of Action Initiative Team, a U.S. 501(c)(3) charitable organization. Through the 2026 Mr. and Ms. Health & Fitness competitions, Colossal proudly raised over $4.9 million for AIT, which granted funds to The Andrew McDonough B+ Foundation (bepostive.org), a nonprofit that provides financial and emotional support to families of children with cancer nationwide and funds critical, cutting-edge childhood cancer research.

Recently crowned Ms. Health & Fitness, Jennifer Kees’ journey is one of resilience. Born in Louisiana and currently living in South Carolina, Kees has spent her life learning how to adapt, rebuild, and come back stronger through every setback. Whether she’s helping create healthier, more engaged employee experiences through her work as a senior benefits consultant with Advocate Health, coaching clients through her business Kees to Functional Fitness, or stepping onstage as a bikini competitor, her mission remains rooted in empowering others to become stronger, healthier versions of themselves. Athletics were part of her identity from the very beginning. As a child, Kees immersed herself in gymnastics and cheerleading, dreaming of cheering at the collegiate level. During her senior year of high school, three ankle surgeries abruptly changed that plan. Rather than allowing disappointment to define her, Kees redirected her energy toward fitness and coaching, becoming a certified personal trainer while earning her bachelor’s degree in health promotion and sports medicine. That decision sparked a lifelong calling. FALL 2024 2026 I M&F HERS I

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Her passion for understanding the body only deepened from there. Kees later earned a master’s degree in exercise science with a specialty in rehabilitation, blending her knowledge of wellness, recovery, and performance into a career dedicated to helping others. Even with her extensive expertise, life still tested her physically. In her late 20s, after transitioning into powerlifting and preparing to compete, she suffered a devastating crush injury affecting her lumbar and sacrum vertebrae. Faced with the possibility of surgery, Kees chose a different path: repairing herself through movement and physical therapy. Rebuilding her body led her to Pilates, where she discovered a new appreciation for strength, control, and mobility. Over time, she rejuvenated her body and ultimately her confidence. Once sidelined by injuries, Kees went on to become a Pilates instructor, complete

At this stage of life, approaching 50, fitness looks different. It’s about healthy aging and showing up consistently, not just when I feel motivated. - Jennifer Kees a half-marathon, and eventually enter the competitive bodybuilding world. For Kees, fitness evolved beyond aesthetics or competition. Instead, movement became medicine. Approaching 50, Kees embodies a refreshing perspective on health and longevity. Her focus is no longer rooted in extremes but in consistency, intention, and healthy aging. Each morning begins long before sunrise, when she and her husband, John, wake up at 4 a.m. together to train before the workday begins. That routine, she says, has become non-negotiable — it’s a daily investment in both their physical health and their partnership. Their shared transformation story has become one of the most meaningful parts of her journey. While Kees was repairing her strength and confidence, her husband, whom she credits as one of her greatest inspirations, was pursuing his own health transformation alongside her. Together, they created a lifestyle centered on discipline, accountability, and growth. “Having that kind of partnership has made all the difference,” she explains. In 2024, after years of rebuilding and refining her habits, Kees decided to fully commit to bodybuilding. Starting with home workouts and light weights, she slowly built her physique with patience and persistence. Once she proved consistency to herself, not just in training but in nutrition, she stepped onto the competitive stage for the first time at age 48. 66

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Working with coach Yvette Montero at Fit Body Fusion, Kees entered her first National Physique Committee bikini competition season in 2025 and quickly exceeded expectations, earning second-, third-, and fifth-place finishes across multiple classes before advancing to nationals. For someone whose dreams of competing had once been taken away through injury, the accomplishment was about far more than trophies. Simply stepping onto the stage represented the prize of redemption. Now entering her second season with even greater focus, Kees continues to challenge herself physically and mentally. Her training regimen combines structured strength work, mobility, yoga, core training, and low-intensity cardio, all carefully programmed to support longevity and performance. Core work remains central to her training, helping her manage lingering back issues while creating a stage-ready physique.

My strength training centers on progressive overload, with a strong focus on glutes, shoulders, and back to support a stage-ready bikini physique. - Jennifer Kees

Nutrition has also become a cornerstone of her transformation. Kees follows a structured, macro-based plan focused on whole, nutrient-dense foods and intentional fueling. Learning to understand and track nutrition became a turning point in her progress and helped her lose nearly 30 pounds in 2025 alone. What once felt restrictive now feels empowering, following a strategy rather than a punishment. Still, despite the structure and dedication, Kees approaches fitness with balance and humanity. She loves blasting alternative rock through her headphones during training sessions, enjoys traveling with her husband to see live music, and treasures weekends spent wandering the historic streets of Charleston. She’s just as likely to appreciate acupuncture, yoga, or a quiet reset weekend as she is a hard gym session. Guided by the belief that the body is meant to be honored and cared for, she hopes her journey reminds others that it is never too late to begin again or transform. Injuries, setbacks, perimenopause, fear, or age do not have to define what’s possible. Kees is proof that strength is not measured by how hard you fall, but by your willingness to begin again. Now, nearly 50 and stronger than ever, she’s stepping onto every stage of life with the confidence of someone who knows exactly what she’s capable of becoming. @jenkees706 @keestofunctionalfitness

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At 31 years old, Sade’Monique James demonstrates what strength, balance, and self-investment look like for modern women. Based in Bremerton, Washington, the nonprofit arts museum Director of Museum Events juggles motherhood, career ambitions, and a growing passion for fitness with authenticity that resonates far beyond the gym. What began as a personal decision to “do better” for herself evolved into a complete lifestyle transformation rooted in self-worth and being a role model. James credits her daughter as her greatest motivation, striving to lead by example and prove that real change begins when you choose to pour into yourself. Whether she’s tackling intense HIIT sessions, lifting with her favorite piece of equipment or the barbell, or recovering with stretching and protein shakes, her commitment is grounded in sustainability rather than restriction. Fresh off completing her first HYROX event, she continues to challenge herself while inspiring others through her online fitness journey. Outside the gym, James fully embraces life through baseball games, family adventures, skincare rituals, and evenings soundtracked by R&B. Looking ahead, James hopes to deepen her fitness journey, begin training others, and eventually open her own gym to create the same sense of encouragement and community that helped transform her own life. Instagram and TikTok: @officiallysaefit

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HOW KEEPING YOUR MUSCLES YOUNG MAY KEEP YOU YOUNG

Dr. Gabrielle Lyon has coined the term “musclespan” to bring attention to the importance of muscle health in relation to the pace of aging. She defined it as the length of time your muscle stays functional, strong, and metabolically healthy over decades. The concept sits next to lifespan and healthspan in her clinical work, tracking how long you stay capable. Additionally, research supports how much the brain follows the muscle’s lead. A 2021 meta-analysis of 15 longitudinal studies found lower muscle strength tracks with nearly twice the risk of cognitive decline and a 54% higher risk of dementia. Lyon calls strength loss a “sentinel for brain aging.”

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CREDIT: JAI MAYHEW PHOTOGRAPHY

has increasingly focused on a connection that most people in the Alzheimer’s and dementia space haven’t caught up to yet. “For decades, we looked at the brain as an isolated ‘black box’ and Alzheimer’s as a disease of protein misfolding that just happened to the brain,” Lyon explains, noting that while focusing on brain-first solutions, we missed what was happening with one of the body’s largest organs, which, she says, is skeletal muscle. “When your muscle starts to deteriorate, your brain feels it.”

YOUR BODY AND BRAIN CHEMISTRY

According to Lyon, when skeletal muscle contracts during exercise, it acts as an endocrine organ, secreting proteins called myokines that travel systemically. They even cross the blood-brain barrier, directly influencing brain chemistry. Think of your muscles as a pharmacy, she says, and myokines as the drugs they produce naturally. Among the most important is brain-derived neurotrophic factor (BDNF). “Think of BDNF as Miracle-Gro for your brain,” Lyon explains. “It supports the survival of existing neurons and encourages the growth of new ones.” Other myokines, like irisin and cathepsin B, have been shown to improve memory and protect against neuroinflammation. Healthy muscle also improves vascular health, ensuring the brain gets the oxygen and nutrients it needs to clear metabolic waste. That relationship, Lyon points out, is bidirectional. Muscle protects the brain, and

For decades, we looked at the brain as an isolated ‘black box’ and Alzheimer’s as a disease of protein misfolding that just happened to the brain. - Dr. Gabrielle Lyon

CREDIT: PETER HURLEY PHOTOGRAPHY

r. Gabrielle Lyon, the physician behind Muscle-Centric Medicine, says the cognitive decline conversation has been missing an important variable, and it’s not a supplement or a drug. Every time you lift weights, you’re dosing your brain with anti-inflammatory compounds that help shield it from the chronic, low-grade inflammation, which researchers often refer to as “inflammaging,” a key driver of cognitive decline. Lyon has spent her career making a case that the medical establishment was viewing through a “very narrow lens for decades.” She’s been a voice for skeletal muscle’s role as the body’s primary metabolic regulator and why ignoring it may be one of the most costly oversights in how we approach brain health. As a physician, researcher, and bestselling author of the “Forever Strong Playbook,” Lyon

a healthier brain supports the motivation and coordination that keep people training. Blood sugar can also affect your cognitive function. According to Lyon, muscle is responsible for clearing roughly 80% of post-meal glucose from the bloodstream. When muscle mass is low — a condition called sarcopenia — that clearing capacity may shrink, potentially leading to increased risk of insulin resistance with downstream consequences showing up in the brain. “High circulating insulin and glucose can be toxic to brain cells,” Lyon says. “Chronic insulin resistance in the body often leads to what’s sometimes called type 3 diabetes, where the brain can no longer effectively use energy, leading to cell death.” It’s a mechanism that considers Alzheimer’s a metabolic disease where muscle, or the lack of it, is a primary driver. FALL 2026 I M&F HERS I

HORMONES AND MUSCLE LOSS

We start losing muscle at an accelerating rate in our 40s and 50s, when hormonal shifts, including drops in estrogen and testosterone, compound the loss. According to a review published in Ageing Research Reviews, beginning mid-life, skeletal muscle mass declines at a rate of approximately 1% per year, leading to a cumulative loss of up to 50% of total muscle mass by the late 70s or early 80s. It’s also when the early pathological changes of Alzheimer’s begin to take root. Lyon doesn’t think that’s a coincidence and calls it the “perfect storm.” For anyone already in mid-life who hasn’t been prioritizing muscle, Lyon says, it’s not too late to start. While the damage is cumulative, the body is incredibly resilient, and even seniors can push their bodies toward healthy adaptation. Research shows people in their 70s and 80s can still build muscle and improve cognitive markers through resistance training.

The more muscle you build now, the more ‘buffer’ you have against the natural declines of aging. - Dr. Gabrielle Lyon

Lyon references a 2025 review published in “The Journal of Physiology” that reinforced that skeletal muscle health can predict Alzheimer’s risk before cognitive symptoms even appear. Loss of muscle strength, the researchers found, often signals brain aging before the brain itself shows signs. Lyon’s protocol for someone in their 40s who wants to still be sharp at 80 centers on three things. First, resistance training at least three days a week, focused on compound movements that recruit maximum muscle fibers. Second, 30 to 50 grams of high-quality protein at the first and last meal of the day to trigger muscle protein synthesis. And third, increased intensity to challenge the muscles, since passive movement won’t effectively stimulate myokines.

BUILD A BUFFER

Lyon also makes the case for creatine. While it’s known for boosting physical performance, emerging research has shown that creatine may support cellular energy production in the brain, especially under sleep deprivation or high stress. Additionally, sleep, she says, is another non-negotiable. It’s when the brain’s glymphatic system flushes out metabolic waste that, if left to accumulate, may accelerate the decline. Whether the gym has always been part of your routine or the idea of prioritizing muscle for brain health is landing for the first time, the connection between physical and cognitive strength is not only measurable but predictive. “If you want to know how your brain will look in 20 years, look at your strength and muscle mass today,” Lyon says. “The more muscle you build now, the more ‘buffer’ you have against the natural declines of aging. It’s never too late, but sooner is always better.” 74

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CREDIT: JAI MAYHEW PHOTOGRAPHY

HERS

PROFILE

ACROYOGA WITH ROB NEWMANS

ecently crowned Colossal’s Fab Over 40 champion, Christine Lucas (@christinelucas) demonstrates how setting the right intention for your workouts empowers you to maintain a healthy, active lifestyle at any age. This Miami-based musician connects her training and nutrition regimen to her passion for performing. Her dedication to fitness builds her stamina on stage. Knowing this fuels her discipline; finding joy in the movement fortifies it. These days, Lucas challenges and strengthens her body through acroyoga and kitesurfing. She says both are playful and incredibly rewarding and require real strength and control. Kitesurfing demands powerful

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lower-body and core strength as you hold a strong squat position, coasting in the wind. Blending acrobatics, yoga, and therapeutic Thai massage, acroyoga challenges balance, coordination, and stability as you move through the air with a partner, fostering a unique sense of trust and connection. Nutrition also plays an important role in supporting her activity. Lucas focuses primarily on whole-plant foods, especially fresh, living foods, because they create energy, vitality, and oxygen-rich nourishment that support both training and time on stage. As a former health coach for more than a decade, Lucas has spent years observing how people relate to fitness and struggle with consistency. “When workouts feel like an obligation, motivation naturally fades,”

she explains. “If movement is connected to something meaningful — something you’re genuinely passionate about — consistency becomes much easier to sustain. For me, the key has been choosing movement that sparks curiosity and joy.” When you train with a purpose, the gym becomes an opportunity for happiness and a platform for longevity. Lucas is proof that strength evolves with time, and intention is the true catalyst for lasting power. This mindset fuels a rhythm you can carry for life. Follow her lead, and you’ll discover that if you stop chasing outcomes and focus on building a wellness routine that moves with you and sustains you, then you can take center stage for years to come. Learn more about Lucas at christinelucas.com.

the world’s leading M&F's healthmilitary & ﬁtness fitness series MAGAZINE Dedicated to the men and women who serve this country.

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Nick Lavery: The Green Beret Who Deﬁed Death and Medical Science on M&F YouTube

aring for your health is so much more than counting reps or tracking calories. Rather, it’s about nurturing your whole self. With a more comprehensive approach, the journey toward feeling strong, confident, and balanced isn’t just about the physical elements; it also incorporates emotional, mental, spiritual, and social practices. By taking the time to explore these other aspects of your wellbeing, you can truly nourish yourself to thrive in your day-to-day life. A holistic approach to health invites you to honor every part of your well‑being, from the way you move your body to the way you speak to yourself, rest, and reconnect with what fuels you. This approach to wellness isn’t about perfection or pressure; it’s about creating space to understand what your body needs at different stages of life, and giving yourself permission to evolve. It’s recognizing that managing stress, prioritizing sleep and recovery, and fostering positive relationships all play a role in how you feel overall, and that true health comes from supporting each of these layers with intention.

THE CORE PRINCIPLES Before enlisting a new approach to your health

BY ASHLEIGH ATKINSON, MHK 78

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and fitness journey, the first step is to fully understand the aspects involved. The holistic health realm recognizes five pillars to guide a person toward their optimal self. It’s important to understand that integrating these pillars into one’s life is completely individual. Meaning, what works for one person may not work for another, based on personal preferences and daily responsibilities.

The physical pillar focuses on how you nourish your body, such as your daily nutrition and movement habits. For some, this might equate to tracking macros, while others may prefer to eat intuitively. Likewise, some may follow a five-day training split in the weight room while others focus on logging miles on the track or daily stretching. Another layer of the physical pillar is rest and recovery, which many people overlook. This encompasses both healthy sleep habits and giving your body the time to recover from exercise. The emotional pillar recognizes managing feelings and emotions. An important aspect of emotional well-being is having the ability to recognize different emotions in yourself and others and how you react to them, not to suppress emotions to seem stable. A person’s emotional intelligence supports their overall health by improving their capacity to manage stress and emotions, as well as foster interpersonal relationships. The mental pillar calls for finding ways to stimulate your mind in various ways. For anyone who works a mentally challenging job, this might mean “unplugging” during their off hours to reset. Others may enjoy reading as a mental escape, or doing puzzles like crosswords or Sudoku to keep their minds stimulated. The spiritual pillar could incorporate religious practices, such as attending organized services, or it may be personal values and morals that are honored in day-today life. Actions may range from daily prayers to acts of kindness or other services to feel a sense of purpose and fulfillment. The basis of this pillar is feeling connected to something greater and meaningful to the person. The social pillar may be absorbed into the mental pillar, but for many people it deserves to stand on its own. Love and belongingness, the third level of Maslow’s hierarchy of psychological needs, is the need to feel socially

connected, whether it’s regular social outings with friends and family for extroverted individuals, or interacting with social media posts, which can be fulfilling for more introverted types. Regardless of how the pillars are incorporated into your life, the bottom line is that a holistic approach requires a comprehensive scope of elements. It’s also important to note that the focus isn’t on aesthetics. Rather, when taking a holistic approach, integrating a variety of pillars shifts the focus from the purely physical nature to a more well-rounded view that nurtures the whole person.

BUILDING A HEALTHFUL DAY Taking a holistic approach to your health

offers an opportunity to build habits that feel good, support your health-related goals, and help you thrive in a way that’s sustainable and joyful. In the same way that a nutrition or exercise plan needs to work for you long-

term, so does a holistic approach. If you’re disingenuous to yourself, it’ll be nearly impossible to sustain. Instead, focus on the things you enjoy and look forward to doing in your day. Incorporating additional actions from the holistic pillars into your life requires a gradual approach. Introduce one or two small habits into your life and figure out how they fit into your daily routine before you attempt to add more. When you try to tackle too many habits at once, it can be challenging and stressful to fit them into your days, setting you up for failure before you get started — the exact opposite of what a holistic approach is meant to do. There is no singular metric to gauge the success of a holistic approach. While you can use a variety of health measures to track physical changes over time, the pillars’ components won’t necessarily have numerical data tied to them. Rather, including these elements should not only enhance your health but also provide feelings of fulfillment, peace, and general happiness. Something we should all be striving for.

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itness-focused people are always searching for new ways to exercise. While the benefits of traditional weights and cardio are known and loved, stepping out of the gym and finding a new way to move your body will enhance your training. Whether it’s discovering a new and creative hobby, connecting your mind to your body through meditation, or testing out some new technology, there’s a workout for every curiosity nowadays. Here you’ll find five of the most exciting and unconventional workouts that will have you swinging, dancing, breathing, and even crawling your way to your goals.

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CREDIT: KATALYST CREDIT: AIR® AERIAL FITNESS

AERIAL FITNESS

Imagine yourself creating unique asanas and Pilates-like exercises, all while being suspended in mid-air. This is essentially how one would describe an aerial yoga class: fitness enthusiasts creating and completing powerful movements while using a cloth hammock that is dangling from the ceiling. Depending on which class you take and your level of experience, the hammock might make you feel like you’re light as a feather or awkward and heavy, especially for beginners. It can be an excellent tool to improve balance in head- or arm-stands and can take the pressure off your joints in strength and flexibility moves. On the other hand, upside-down crunches or holding a v-sit while the hammock tries to move around you is no simple feat. These variations are what make aerial yoga such a favorable exercise. You can choose a lowto moderate-impact workout that will improve stability, balance, and core strength, or a dynamic ab-burner that will acquaint you with muscles you didn’t even know you had. Many studios offer flow classes to more advanced students looking to inject some creativity into their practice. Here, you can perfect transitions and routines inspired by aerial silks — a circus discipline that uses the same cloths.

CREDIT: AIR® AERIAL FITNESS

CREDIT: KATALYST

EMS WORKOUTS

If there was ever a workout to get people talking, it’s EMS. Emerging in the early 2010s, electrical muscle stimulation, or EMS, took a long-standing medical practice and reimagined it for the gym. Previously used to help people with mobility issues, it sends small electrical impulses into your muscles to stimulate them. The idea is that this external input can activate deeper muscles more efficiently than traditional strength exercises. Wearing an EMS suit, which looks like a bulky short-sleeved t-shirt and shorts, can give you the gains of a 90-minute workout in just 20 short minutes, EMS companies claim. The science behind this is still young, but there are positive signs. A 2023 “Peer Journal” study found that using an EMS suit while exercising can increase muscle mass. Although there wasn’t much improvement in lower-limb strength, the participants experienced more fat loss and less back pain compared to those not wearing the suit. An at-home EMS suit will cost you more than $1,000, and a 20-minute rental typically goes for more than $100. It’s also only recommended for otherwise healthy individuals with no underlying conditions. Nevertheless, as the technology improves and becomes more widely available, EMS workouts may become a game changer. FALL 2026 I M&F HERS I

ANIMAL FLOW

You may have thought that crawling around on all fours like an ape was reserved for drama classes and alpha-male retreats, but it turns out it’s really good for your health. Animal flow does what it implies: you learn poses and movements inspired by our four-legged friends that help improve strength, mobility, and coordination. The basic positions are “ape,” “beast,” and “crab,” from which you twist and balance your way into more difficult poses. It’s akin to many groundbased elements in sports like break-dancing, parkour, or gymnastics. Although it was only developed in 2010, there’s growing evidence that Animal Flow can be very positive for your mobility, endurance, and flexibility. One 2016 National Institutes of Health study even found that this practice can improve your cognition. It claims that the mental challenge of coordinating all four limbs in novel ways has a beneficial impact on cognitive flexibility. There’s also evidence that simply moving for fun can significantly benefit your mental health. Trying a workout that is as unique and expressive as Animal Flow can be as good for your mind as it is for your body.

CREDIT: ANIMAL FLOW

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9D BREATHWORK

Building on multiple therapies and ancient forms of meditation, 9D Breathwork brings traditional mind- and body-mastery into the 21st century. It’s a mix of mindful breathing techniques and various sound therapies, including binaural beats, healing solfeggio frequencies, and isochronic tones. Though they sound intimidating, these terms simply refer to sounds played at different frequencies and intervals that can stimulate brain activity. 9D Breathwork blends these techniques in a soundscape that plays through a pair of headphones during your session as a facilitator guides you through your breathing and a meditation simultaneously. Previous attendees have described this symphony of sounds as overwhelming, but they are grounded in some science. In early studies, sound therapies have been shown to impact mood, creativity, pain perception, and relaxation. If used right, you could leave a session feeling much better than when you went in. Breathwork has equally high potential, utilizing many ancient practices, like yoga and Buddhist meditation, to unlock serenity. More recent studies have shown that mindful breathing can help relieve stress by encouraging the different parts of your brain to communicate more effectively. 9D Breathwork isn’t necessarily a relaxing experience, however. It’s an intense mental workout, but, like with any exercise regimen, it can ultimately help release tension and stress.

CREDIT: 9D BREATHWORK

POLE DANCE

CREDIT: SHUTTERSTOCK

Pole dance is a sport created for and by women. Inspired by the emergence of poles in the United States’ nightclubs and strip clubs in the 1980s, the sport today celebrates strength, flexibility, artistry, and acrobatics. It’s like creative calisthenics, where athletes lift and spin their bodies around vertical poles, creating gravitydefying shapes from human flags to contortionlike splits and backbends. Pole dancing takes many forms and is an entertaining way to start building strength and flexibility. Studios across the country offer beginner, intermediate, and advanced classes, such as pole sport, which focuses less on dancing and more on calisthenics exercises; pole dance, which incorporates flowy and acrobatic elements; and exotics, which lets you explore your sensual side. Pole dancing only requires bare arms and legs to grip the pole’s steel or chrome surface. With teachers and athletes of all genders, backgrounds, and sizes, pole dance is a creative, inclusive, and empowering way to get fit. FALL 2026 I M&F HERS I

EAT

FROM SCRATCH

BY KLAUDIA BALOGH

hen Shereen Pavlides’ videos cross your feed, it’s hard to scroll past. She’s at the stove, moving fast, and drawing you in like you’re right next to her, and within 30 seconds, you’re already convinced you can make whatever she’s making. That draw comes from having spent a lifetime in kitchens, and mastering all the “chefie tips,” as she calls them, so her followers never have to figure them out alone. Pavlides, a professionally trained chef and bestselling cookbook author, started working in restaurant kitchens at age 13, and she never really left. Even through a corporate detour in her mid-20s selling private mortgage insurance, she was picking up kitchen shifts at night. Shortly after, however, she returned to culinary school in New York

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City to go all in and fulfill what she felt was an innate gift. “It’s in me... humbly speaking,” Pavlides shares. “I could just see an ingredient and create something. My training, for sure, definitely, has honed in and leveled me up. But I think how we all just have that special gift — that was mine, just creating.” She trained with food media in mind, including recipe development, food styling, and food writing. She spent 15 years moving through nearly every corner of the industry, from test kitchens for Fortune 500 food companies and a newspaper food column to being a food stylist at QVC that turned into an on-air role. Viewers watching her demos kept asking for her recipes, so she started posting them, first on YouTube, then TikTok, even if she had initial doubts about her place on that short-form platform.

“I thought I was too old to be on this app,” Pavlides admits, referring to TikTok. She posted anyway. It didn’t take long for her chicken cutlets video, built around technique and “chefie tips” most home cooks had never seen broken down, to blow up. The pandemic hit shortly after, and her already-growing audience suddenly had nothing but time and a reason to finally learn how to cook. With millions of followers across social media, she’s grown into a TikTok sensation ever since passing cooking confidence forward. “I was always passionate about cooking from scratch because it’s not hard and anyone can do it,” Pavlides says. “So now, I have my own voice and my platform, and it’s growing. It’s time for me to say, you guys can do it. You can cook from scratch. It’s not hard. It’s super easy.”

DINNER IS THE MAIN EVENT

Pavlides’ debut cookbook, “Cooking with Shereen: Rockstar Dinners!” is a collection of 60 recipes her followers make most often. She says dinner is worth putting effort into, and that effort doesn’t have to be enormous. But for her, all the effort is worth it. “I love dinner. I love how my whole family is coming in, it’s their end of the day, and we sit down and enjoy dinner together,” she says, noting that her followers, she believes, have the same passion for a home-cooked meal. “I think my followers are those foodies who love food. If I take a little bit of a shortcut for any reason, they’re like, ‘Whoa, whoa, whoa. We want it from scratch,’” she says, laughing. The recipes move the way she does. They’re seasonal, simple, and mostly done in 30 minutes or less. What she puts on camera is usually dictated by the time of FALL 2026 I M&F HERS I

EAT

FROM SCRATCH

year, what’s in season, what caught her attention at the market, or what grew in her backyard. Living part of the year in Florida, she’s been going deep on her citrus trees lately. The chicken piccata she’s sharing with M&F is built around lemons from her yard. “I use seasonal fresh ingredients because I want it to be relevant,” Pavlides says. “If it’s October, we’re going to do pumpkin. I’m going to show them how to take that sugar pumpkin or pie pumpkin and roast it to make the best pumpkin pie from scratch.” The ingredient lists stay short on purpose. What separates her videos from a standard recipe walkthrough is the granularity. She scoops the flour, she shows the stir, she holds up the dough so you can see exactly what it’s supposed to look like before you move to the next step. Every visual cue a written recipe leaves to imagination, she puts on camera. “I’m giving you everything in the video,” she says. “It’s like a full recipe video. You just have to listen up and stop, start, stop, start.” And, if you love to meal prep but pulling that Sunday-cooked chicken out of the refrigerator on Tuesday has been giving you less-than-fresh feels, Pavlides says it’s an easy fix. Scratch cooking and prepahead planning aren’t mutually exclusive. They just require a little strategy. For example, her chicken gyros dinner. She says you can grill the chicken fresh in under 8 minutes, the tzatziki is quick and 86

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easy, and the pita is coming from your Sunday prep. “You make homemade pita over the weekend, let them cool, wrap them in between parchment, place them in a large zipper bag, and put them in your freezer,” Pavlides explains. “Pull it out, thaw it, and in 15 minutes you can make the grilled chicken gyros from scratch.”

KNOWING HER PEOPLE

Pavlides doesn’t take her reach lightly. For a long time, she answered every DM herself, staying up until 2:30 a.m., and working through her inbox because she genuinely wanted to know what her followers were thinking. The work, however, is catching up with her, and she’s slowly building a small team to help.

She’s deliberate about it in the edit room, too. She films and edits every video herself because she knows how to piece together the visual cues, the technique details, the small asides that her most loyal viewers have come to rely on. That level of attention is matched with immense gratitude, she finds. Viewers thank her, she says, not just for the recipes but for the specific details that made the difference between something working or not. She loves hearing from her community who cook the food, share it with their families, and come back to tell her how it went. The format that keeps her followers engaged is simplicity, Pavlides says. “How easy the recipes are encourages them that they can cook from scratch and feel like a rock star.”

I like serving this with my Peasant Bread to sop up the delicious sauce, as well as a simple salad and a nice glass of chardonnay or your favorite white wine. FALL 2026 I M&F HERS I

lthough chicken breast and whey protein have long been the foundation of bodybuilding diets, some athletes take a different approach. Plantbased bodybuilders see just as many gains while enjoying the other advantages of going vegan. Sharon Palmer, MSFS, RDN, says her clients become vegan because they “have heard or read about the health benefits, such as longevity, heart health, and diabetes and cancer protection from plant-based eating. The second-most common reason is due to research on the environmental impacts associated (with) animal agriculture, and the third is ethics, as people do not wish to cause harm to animals.” 88

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Two other high-quality vegan protein sources are textured vegetable protein (TVP) and fava bean tofu, the latter of which debuted just recently in 2022. By comparison, Inkster has been vegan for 23 years and has been eating TVP throughout. “(It’s) soy-based, which is a complete protein, and (like) seitan, (it’s) up to 80% protein by calorie,” she says. Thomas travels with TVP, also sold as soy curls or soy chunks, so that he gets enough protein wherever he goes. As for fava bean tofu, Inkster says that this low-fat, soy-free food “is 91% protein by calories, which is higher than the vast majority of animal proteins, even lean ones. It has 64 grams of protein in one medium-sized block, which is absolutely next-level macros.” All these options are more protein-dense than legumes, which are commonly but incorrectly touted as equally protein-dense to tofu, tempeh, and seitan. “For aggressive muscle gain, legumes work well as a foundational protein source, but you want to pair them with soy foods, seitan, and more concentrated protein sources,” Davis says. Inkster suggests that plant-based bodybuilders “incorporate legumes as a slightly amped-upin-protein carbohydrate source and add in more protein-dense options like tofu or seitan.”

Brenda Davis, RD, likewise has many clients who have gone vegan thanks to environmental concerns, alongside the occasional client “who has been inspired by a plant-based athlete who talks about rapid recovery.” These athletes dispel the myth that plant-based bodybuilding is a paradox. “People think they can’t get enough protein on a plant-based diet, which is not backed by science,” Palmer says. “You can meet your nutrient needs on a vegan diet, but it does take planning.” Soy proteins are often part of that planning, and Davis says that the myths around soy have been “powerfully debunked by scientific research.” Palmer says that “in most countries, soy is considered very healthy.” The most prominent soy-based meat-like protein is tofu; tempeh, made from fermented soybeans, is next. These food sources, as well as wheat gluten-derived seitan, are among the most protein-dense vegan food sources, making them great for building muscle while staying plant-based. Karina Inkster, MA, PTS, says that tofu, tempeh, and seitan are top-quality protein sources because they have both a reasonable amount of protein per calorie (protein density) and a modest amount of calories per volume of food (caloric density). John Thomas, a plant-based bodybuilder and fitness coach, says that these proteins “support the two main goals that (coaching clients ask) for: losing fat and building muscle.” Seitan is especially excellent for these goals since it’s up to 80% protein by calories, according to Inkster. Traditional seitan from Upton’s Naturals contains 18 grams of protein and 90 calories per 2-ounce serving, whereas chicken contains just over 15 grams of protein per 2-ounce serving alongside 135 calories. Tofu, though, is significantly easier to find. Thomas eats it often but notes that its fat content is higher than that of seitan and tempeh. Indeed, to get 18 grams of protein from Nasoya’s extra-firm tofu, you’d need to eat two 3-ounce servings, as compared to one 1-ounce serving of Upton’s Naturals seitan, and that comes with 9 grams of fat as compared to seitan’s half gram. Tempeh has a similar protein density to tofu and is the only fermented high-protein vegan food source, potentially making it easier to digest. Unlike tofu and seitan, which are basically blank slates flavor-wise, tempeh has a slightly bitter taste. Davis suggests steaming it for five to 10 minutes before cooking it. “It softens its texture, it reduces the bitterness, and it makes it much more palatable,” she says.

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Where legumes really shine is their micronutrients — they’re high in fiber, potassium, and iron. Other micronutrients that plant-based bodybuilders should prioritize include vitamin B12, calcium, zinc, omega-3 fatty acids, and creatine. These nutrients support outcomes, including but not limited to maximizing endurance capacity, enhancing high-intensity performance, and supporting recovery. Omega-3 fatty acids, creatine, and vitamin B12 are often easier to get via supplements, whereas calcium is abundant in tofu and fortified plant-based milks. Tofu is also rich in zinc, as are legumes, seeds, whole grains, and nuts. Aside from tofu, all these food sources are rich in unrefined carbohydrates, as are fruits and vegetables. Davis says unrefined carbohydrates matter because they’re “the body’s preferred fuel for highintensity training. They replenish muscle

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glycogen, they support performance, (and) they enhance recovery.” With proper planning for micronutrients, high-quality carbs, and high protein intake, plant-based eating can be a route to the same performance gains as traditional animal-based diets. “A lot of studies have directly compared entirely plant-based diets with omnivorous diets,” Inkster says, “and there’s no difference in strength gains, muscle building, (or) athletic output if protein and calories are controlled for.” It’s also good for more than building muscle. “Evidence shows that reducing meat consumption is a triple winner,” Palmer says. “You can have significant health benefits,

reduce your impact on the planet, and reduce harm to animals.” “I would really encourage anyone considering a plant-based diet not to fear that they’ll pay a price in terms of their strength or stamina,” Davis says. “Wellplanned plant-based diets can support lean body mass, reduce systemic inflammation, enhance recovery, and support long-term cardiometabolic health. A lot of (plant-based) athletes report improved digestion, faster recovery, (and) sustained energy.” Where animal-based products are traditional, plant-based bodybuilding, it turns out, is longevity.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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f you are in the fitness and wellness world, you probably know how important magnesium is for your health. Magnesium is an essential mineral involved in over 300 biochemical reactions, and it is most commonly known to help us sleep more deeply. It is also necessary for energy production, regulating blood sugar, regulating the sympathetic nervous system, and managing stress. What you may not have known is that you also need magnesium to maintain bone density. Without magnesium, our bodies can’t absorb vitamin D3 and calcium effectively, both of which also support optimal bone density. Additionally, excess abdominal fat is linked to chronically elevated cortisol and insulin resistance. Magnesium can also help reduce excess midsection fat, as it helps regulate both of these hormones.

Most people are deficient in magnesium for several reasons:

• Our food tends to be lacking magnesium because of the depleted nature of our soil. Magnesium also gets stripped away by genetic modification, pesticides, and chemicals. Organic foods generally have higher concentrations of nutrients. • Most of us have lifestyles that conflict with our natural circadian rhythms, which constantly put us in fight-or-flight mode. Magnesium is rapidly depleted when we experience stress of any kind. Even training hard puts a higher demand for magnesium on our bodies. • Chronic stress, poor food choices, and poor sleep quality can cause a leaky gut. As a result, our bodies struggle to absorb nutrients effectively.

• The use of medication, contraceptives, and stimulants, which can raise cortisol, also causes magnesium deficiency.

Magnesium needs to be one of our foundation supplements. Because we are so depleted, supplementing with any type of magnesium can be beneficial. However, taking the right type can significantly improve the results we are looking for.

• Magnesium bisglycinate: Known for its ability to induce deeper sleep and reduce anxiety, restless legs, and muscle cramps. • Magnesium citrate: Commonly used as a laxative for occasional constipation.

• Magnesium aspartate: Could help with chronic fatigue

• Magnesium L-threonate: A brain magnesium shown to improve memory, focus, and general cognition. It can also be great for people struggling with depression and anxiety. • Magnesium taurate: Good for cardiovascular health and lowering high blood pressure.

Magnesium, being a calming nutrient, is ideally taken in the afternoon or 30-60 minutes before bed. Taking it post-workout can help regulate cortisol and improve recovery. If you are new to magnesium supplementation, start with magnesium bisglycinate, and use it consistently for 8-12 weeks. You can switch the type depending on the specific symptoms that need improvement. FALL 2026 I M&F HERS I

BY MAX FREEDMAN

arbs make you gain weight. Low-carb diets make you lose weight. Don’t eat carbs. These ideas dominate fitness and wellness spaces, and they’re entirely untrue. It’s all but impossible not to eat carbohydrates, and high-quality carbs are essential to fitness and wellness. According to Avery Zenker, a registered dietitian at MyHealth Team, carbohydrates make up 45% to 65% of the calories recommended in the acceptable macronutrient distribution range, meaning the carbs, proteins, and fats the human body needs to function properly. This isn’t to say being fit means eating junk food. “People lump all carbs together when it is such a diverse group,” says Senior Clinical Dietitian at UCLA Health, Dana Hunnes, PhD, MPH, RD, CNSC. “I wish there was more distinction with how people react to various types of carbs and food groups.” From legumes to whole grains and starchy vegetables, food sources rich in high-quality carbohydrates are vital for weightlifters, bodybuilders, and everyone else.

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CARBS AROUND THE CLOCK

Ideally, you’re going into your workouts energized enough to set new personal records and max out on gains. Carbohydrates, according to Hunnes, are our muscles’ primary fuel for this. “For your average amateur or even pro athlete,” she says, “particularly for endurance athletics, carbs are something you want to be eating on a regular basis.” If you’re working out three or four times per day, “You want to have refined sugars pre-workout and focus on complex carbs right after working out,” says Marwa Ahmed, the personal trainer and running coach behind The BodyMind Coach. She says that

refined sugar benefits these athletes because “they need fast glucose” — carbs’ endproduct in the body and the body’s primary source of energy — to complete a workout. Zenker recommends eating carbs that are easier to digest before a workout. For athletes who fuel during workouts — not just before — carbs are a must too. “You want really simple carbs (that) are really quick-absorbing,” she says, including gels and supplements. After working out, Zenker suggests eating a quicker, simple carb or a full meal with complex carbohydrates. Beyond gym time, she emphasizes the importance of fiber and high-quality carbohydrates for a sustained energy release.

CHOOSING CARBS CAREFULLY

Not all carbs are created equal. Sure, supplements, gels, juice, dried fruit, and candies may support intra-workout fueling, but at other times, they’re too lacking in other nutrients to be a core part of one’s diet. “We want most of (the diet) coming from whole foods,” Zenker says, “because we don’t

want to miss out on the nutrients in there as well: vitamins, minerals, polyphenols.” “The healthier carbs are those that have been unprocessed,” Hunnes says. “They look like they did when they came out of the ground or off the tree.” She recommends eating these carbs because the body must “do some work to break (them) down into (their) constituent parts, so you’re not going to have those high blood sugar spikes and the lows that make you hungry thereafter. Those are the ones that also have protein in them innately because they haven’t been stripped of their parts. They are whole.” The “bad” carbs, Hunnes says, are the white starches, such as white bread, or “anything that, (when) you look at the ingredient list, you’re like, ‘I don’t even know how to pronounce that.’” Not that all white carbs are bad. Ahmed says that good carbs include whole grains, beans, potatoes, sweet potatoes, and starchy foods, especially for athletes prioritizing weight management.

WHEN FEWER CARBS MAKE SENSE

Forget what you think you know — it’s borderline impossible to eliminate carbs entirely. Hunnes says that eating only meat and fat is “not particularly pleasant” and “not something I would ever recommend,” adding that ditching carbs leads to ongoing low energy and poor workouts. There are, though, cases when being selective about which carbohydrates one eats may be smart. “Someone who has (irritable) bowel syndrome or a GI issue (may be) very sensitive to refined sugars,” Ahmed says, “so they may need to minimize those.” She adds that fitness-focused women with epilepsy often eat a diet lower in carbohydrates because they fare better with more ketones in the body. This is the basis of the popular ketogenic, or keto, diet. Additionally, some bodybuilders occasionally and temporarily lessen their carb intake. “Going into the tail end of (a)

competition,” Ahmed says, bodybuilders “need to be really shredded, so (they may) start to cut carbs significantly down.” “Right before a competition, you might be cognizant of whether you’re adding more protein to your diet and cutting back on the total carb count,” Hunnes explains, “because for some people, (carbs) can make them retain some fluid and water in their body, and maybe that’s not what they’re going for.” None of these edge cases negates the importance of carbohydrates for preworkout and intra-workout fueling, not to mention post-workout recovery. Building muscle, maximizing endurance, and getting results isn’t about avoiding carbs but rather choosing carbs that align with your goals. After all, Hunnes notes, “For eons, our ancestors pretty much survived on carbs. Not processed carbs — whole carbs. They really are very beneficial to our body when consumed in proper amounts.” FALL 2026 I M&F HERS I

5 HERS

NUTRIENTS

BY BHARAT OZA AND KEN SYLVAN

ating a particular food won’t magically balance all your hormones, but there are foods that women usually don’t eat or eat enough of. Adding these foods can make a big difference in balancing your insulin, cortisol, thyroid, and estrogen.

1) Red meat, wild game, and organ meats

These are some of the most nutrient-dense foods available to us. Grass-fed and finished beef, lamb, elk, venison, bison, and organ meats provide quality proteins and are rich in conjugated linoleic acid, taurine, carnitine, heme iron, B12, and creatine.

2) Grass-fed butter, ghee, and beef tallow

These are great fats to cook with. They provide the necessary building blocks to make progesterone, testosterone, and estrogen. They also provide nutrients like butyrate, vitamin K2, and omega-3 fatty acids. 96

I M&F HERS I FALL 2026

3) Brazil nuts

Take a break from almond butter and eat a few of these instead. Rich in selenium, these dense nuts can help regulate periods and improve thyroid function. Selenium can also help improve natural testosterone levels. Healthy testosterone levels are necessary for the immune system, cognition, and mood.

4) Wild blueberries and cherries

Rich in antioxidants and vitamin C, these berries can help regulate cortisol by lowering inflammation, improving detoxification, and strengthening the immune system.

5) Sweet potatoes and yams

These carbohydrates can help regulate blood sugar, reduce period cramps, get deeper sleep, and even reduce menopause symptoms like hot flashes.

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