Muscle fitness hers usa may 2018 by nguyenducthanhminh

S U M M E R 2018

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Face-off: Build Strong Abs Movement Mechanics Pop Squat Trends: Group Classes Cardio Tools

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Portable Protein Treats 1 Food, 5 Ways: Salmon Next-Gen Sports Drinks Drink Responsibly

JESSIE GRAFF’S TOP TRAINING MOVES

46 Ask the Experts 48 Fitspiration 50 Summer Beauty

Letter From the Chairman 6 Hot List 8 Reader’s Page 90 Supplements 94 Contest 96 Motivation

56 Three weeks to your sexiest and ﬁttest body ever.

66 Maximize ﬂavor and health with these grilling recipes.

72 Tighten up with this Cirque du Soleil–approved abs routine.

78 On the Cover Jessie Graf Photographed by Per Bernal Hair & Makeup by Natalie Malchev Top: Under Armour

Recharge at these femalefocused summer getaways.

82 Escape the gym with these 16 fresh routines.

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CHAIRMAN EVERY WORKOUT YOU DO should present new mental and physical challenges, but it should never feel like a chore. Keeping your routines fresh and presenting yourself with diferent goals to tackle will help you avoid excuses to skip workouts—something that can happen easily during these warm-weather months of summer and early fall. Someone who represents this mind-set is our cover star, Jessie Graf (page 10). The accomplished martial artist and stuntwoman also happens to be one of the most decorated competitors in American Ninja Warrior history. She’s made a point to conquer whatever obstacles she faces—and quite often, despite those obstacles having extremely high levels of diiculty, she does so while wearing a smile. To aid your discovery of new training challenges, we’ve stocked this issue with an array of tips and workouts that’ll enable you to train wherever you are—at home, the beach, the pool, and, of course, the gym (page 82). Additionally, we’ve provided ways to challenge yourself at the grill. Get away from plain old burgers and brats by preparing dazzling dishes that’ll ﬁll your tank and delight your taste buds (page 66). And please let us know how you challenge yourself this summer: Tweet us @MandFHers, post on our Facebook page @MuscleandFitnessHers, tag us on Instagram @MuscleandFitnessHers, or visit us on Pinterest Stuntwoman Jessie Graf shows @Muscle_Fitness. As you how to conquer challenges in the gym and in life. always, your feedback and trust are essential to our success.

EVP/Group Publishing Director Chris Scardino EDITORIAL Executive Editor Zack Zeigler Managing Editor, Enthusiast Group Brian Good Deputy Editor Shawn Donnelly Fitness Editor Andrew Gutman Senior Editor Michael Rodio Senior Associate Editor Brittany Smith Editorial Assistant Rose McNulty ART/PRODUCTION Creative Director Ian Robinson Designer Cynthia Ng Editorial Production Director Russell Mendoza Copy Chief Yeun Littlefield PHOTOGRAPHY Photo Director/Staff Photographer Erica Schultz PRODUCTION Production/Distribution Manager Marc Melcher MUSCLEANDFITNESS.COM/HERS Digital Director Declan O’Kelly Senior Web Editor Angelica Nebbia Senior Social Video Producer Sarah Pusateri Video Producer Jessica Pitcher Photo/Video Intern Kahleel Bragg ADVERTISING & MARKETING Advertising Director Dara Markus Marketing Director Samantha DiTata EASTERN SALES OFFICE: 4 New York Plaza, 4th Floor, New York, NY 10004; (212) 545-4800; fax (212) 510-1947 Digital Sales Manager Mike Myers Digital Strategist Emily Kuhn Business Manager Ivelise Estremera Administrative Assistant Tracy Gunthorpe MIDWEST SALES OFFICE: 1005 West Grove, Arlington Heights, IL 60005; (312) 545-8041; fax (847) 749-0469 Sales Director Darrin Klapprodt SOUTHEASTERN SALES OFFICE: 1000 American Media Way, Boca Raton, FL 33464-1000; (561) 997-7733; fax (561) 989-1399 WESTERN SALES OFFICE: 3699 Wilshire Blvd., Suite 1220, Los Angeles, CA 90010; (818) 595-0473 INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP Group Publisher Samantha Lund +44 (1) 1423 550 848 slund@weideruk.com WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President/Chief Financial Officer/ Chief Operating Officer Chris Polimeni Executive Vice President, Digital Media Operations/ Chief Information Officer David Thompson Senior Vice President/Chief Digital Officer Brian Kroski Senior Vice President, Operations Rob M. O’Neill Vice President, Consumer Marketing Ephraim R. Brennan

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Disclaimer Reader discretion is advised. Please consult your physician before beginning any exercise or diet program, or when making changes in an existing program if you have any doubts about your health status.

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Four fitness influencers share their favorite total-body exercises to build confidence and strength. BY KRISTIN MAHONEY

ELISE YOUNG @ELISESBODYSHOP “The pullup is my favorite exercise. Whether it’s one pullup or 50, knowing you can elevate to another level solely based on your strength is just badass.” Pullup: “If you can’t do a body-weight pullup, try slow decline hangs. Get your body up over the bar and then slowly lower yourself for two to three seconds. Or try an inverted row: Position yourself under a bar, holding it with

an overhand grip. Pull your chest toward the bar, keeping your core tight. The lower the bar, the greater the challenge.”

Banded Wide Squat:

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JESSIE PALMER @JESSIEPALMERIFBB “I struggle with dominant quads. The reverse hack squat allows me to hit primarily my glutes.” Reverse Hack Squat: Position yourself so that the pads rest on your shoulders and your feet are shoulder-width apart. Push up to disengage the safety bars on the machine and then lower the weight down till your thighs are parallel to the floor. Pause for a moment at the bottom position, then push back to starting position, being careful not to lock out your knees at the top. “Don’t do this exercise to start off your leg day,” Palmer warns. “Warm up first and then do the exercise toward the beginning of your training.”

C L O C K W I S E F R O M T O P L E F T: C O U R T E S Y O F S A M I B O S S E R T; C O U R T E S Y O F J E S S I E P A L M E R ; COURTESY OF ELISE YOUNG; COURTESY OF CARMEN MORGAN

POWER MOVES

“Training my body and having the power and control to shape and contour it makes me feel conﬁdent and strong each and every day. This move incorporates several muscle groups and requires balance, upper-body and core strength, and concentration.” Triple-Threat Swiss Ball Pike: Get in a plank position with your feet on a Swiss ball. Lift hips into a pike position, bringing butt toward ceiling. Lower hips, then pull your knees to your chest. Straighten legs back to plank position and repeat.

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AMERICAN NINJA WARRIOR STAR AND TOP STUNTWOMAN JESSIE GRAFF IS ASTONISHING IN HER ABILITY TO FLY THROUGH SPACE OR SCAMPER UP WALLS—BUT IT’S HER HARD WORK AND DEDICATION THAT HAVE BROUGHT HER SUCCESS. FOLLOW HER TIPS TO HARNESS YOUR OWN SUPERPOWERS. •

Slow Kick (see page 21) 10

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As one of the top obstacle competitors on the planet— male or female—Graf is constantly looking for new ways to train. The entryway of her Southern California home is a 360-degree gym, complete with climbing walls, padded ﬂoors, and hanging bars. She’s even got a backyard trampoline and treadmill pool. “My life’s

“Almost all your physical success comes from your thought process.”

FIND SOME FOCUS Mixing up your training is great, but it can also help to concentrate on a couple of key areas for relatively short periods of time. “I tend to get into phases where I’m really excited about one thing and try to master it,” Graf says. For example, when she saw a stuntman on one of her ﬁlms performing explosive,

dynamic handstand jumps, she made it her goal to get the technique down for herself. That meant breaking the movement into smaller components and strengthening the muscles she needed most to complete the move. “Sometimes I have to get really good at something really fast for a job,” she says. “The best way

to master a cool new skill is to break down the mechanics.” Throughout her life, Graf has also worked hard to master circus arts, gymnastics, pole vaulting, martial arts, and rock climbing, among other skills. Her advice: Find a skill, sport, or hobby that inspires you, and use that as motivation to

TRAIN SMARTER— NOT HARDER

mission has been to master every style of movement, in every direction,” Graf says. “I pretty much work to support my training habits.” No small wonder that Graf found a career as a stuntwoman, for which supernatural abilities just come with the territory, whether that’s plunging from rooftops or crashing a motorcycle—then getting up to do it all over again. “I’m so lucky to have found a job that allows me to constantly learn new skills,” she says. But you don’t have to leap from tall buildings or pull yourself up ledges to feel all-powerful. What’s key is the ability to set small goals for yourself—then burst past them, she says. Steal some tips from Graf’s own training style to build up your conﬁdence and tackle whatever challenges are in front of you. 1 2 | M & F H ER S | S UMMER 201 8

Shot on location at Global Fitness Studio, Gardena, CA

that little twinge and not just push through it,” she says. Regular stretching, massage therapy, and foam rolling help, she notes, as does incorporating of days.

One of Graf’s strategies is to set small attainable goals leading up to the big goal. After completing the smaller, more reasonable tasks, true belief will eventually set in.

BELIEVE IN YOURSELF— EVENTUALLY

SET NEW GOALS

When it comes to achieving big goals, like running a

Graf is all about taking on new challenges, even if

TURN YOUR DIET INTO A GAME “I’m always trying to get more vegetables into my diet, but I also have a sweet tooth, so I give myself a challenge: I get one point for every serving of vegetables that I eat,” says Graf, who rewards herself with something

USE YOUR BRAIN “Almost all your physical success comes from your thought process,” Graf says. Mental focus is also key when it comes to completing new challenges. “Analyze the situation and approach the best way to get the job done,” she adds. “I have to take time to analyze an obstacle so I an jump at the correct ngle. It helps to step back nd consider what you are oing and how to do it.”

BEST YOURSELF I’m obsessed with beating ecords,” Graf says. “My oal is to find a baseline of omething I want to do nd then surpass it.” The key, he adds, is consistency. Recently, Graf decided to take on fingertip pushups. “I couldn’t do a single one, not even on my knees,” she says. “I broke it down to the most basic part—a crawling position—and did as many reps as I could. Then I’d take a couple of days of and try again.” After three months, she can now crank out more than 20 fingertip pushups.

GET A GREAT TRAINING PARTNER

The obstacles on American Ninja Warrior are as mentally straining as they are physically taxing. For this reason, Graff approaches every obstacle with a strategy.

Graf finds amazing camaraderie in the stunt community. “Almost everyone in the field is exceptional at something, whether it’s gymnastics, martial arts, or free running, and it’s inspiring to see what they can do and discover new things from them.” But perhaps her favorite training partner is Sammo Hog, her 111-pound Juliana pig. (Follow her on Instagram @SammoHog.) Although Graf incorporates Sammo Hog into moves like pullups and backflips, she says her pet is best for her rest days. “She’s such a cuddler—you can’t help just wanting to take a break and hang out with her.” M U SC L E A N D F I T N E SS .CO M / H E R S | 1 3

You don’t have to scale walls or swing like a human trapeze to feel invincible. Just steal some of Jessie Graf’s favorite foundation training moves to garner your own superhuman powers. THE BIGGEST SECRET behind Jessie Graf’s amazing, gravity-defying moves? She loves to train—and has a ton of fun doing so. Even when she’s pushing past boundaries that most of us could only imagine achieving, Graf says she just wants to enjoy herself. “I try not to place any limits on what I do,” she notes. That said, Graf is also very good at listening to her body, so if any of her exercises feel uncomfortable, ease up. (We’ve provided modiﬁcations for nearly every move here.) Her routines vary with the day, but here’s a sampling of her favorite training moves that help keep her in top form for whatever insane challenge she takes on.

CLASSIC PULLUP STRENGTHENS BACK, SHOULDERS, ARMS, CORE

Hang from a pullup bar with hands slightly wider than shoulder-distance apart, ankles crossed (A). Pull chin past the bar, bringing elbows down toward floor; keep core tight (B). Lower yourself down until arms are fully extended and repeat. Do as many reps as you can.

MAKE IT EASIER:

ASSISTED PULLUP (NOT SHOWN)

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Loop a resistance band around top of bar. (The thicker the band, the more assistance you’ll get.) Stand on a platform or a bench and place one knee inside the loop, then shift forward so your opposite leg hangs toward floor. Pull chest up to bar and lower to start.

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Place hands much wider than shoulder-width apart on the bar; as you lift up, bring elbows out to sides.

Place your hands on the bar in line with shoulders (A). As you lift up, upper arms come behind you (B).

As you spend more time hanging from a bar, youâ&#x20AC;&#x2122;ll eventually be able to nail the one-arm lock-off.

ONE-ARM LOCK-OFF INCREASES THE CHALLENGE, ESPECIALLY FOR ARMS

Pull up with both arms, then lift one arm off the bar, holding it parallel to floor; at the same time, lift both legs to hip height, keeping them extended.

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MAX-OUT BOX JUMP BUILDS EXPLOSIVE STRENGTH IN GLUTES, QUADS, CALVES

Stand in front of a plyo box. (Choose the height that best matches your fitness level.) Jump up onto the box, landing on both feet. Stand up on box, then step down from the box to protect your joints. Reset and then jump back up. Keep going until you canâ&#x20AC;&#x2122;t do any more reps with good form. MAKE IT EASIER: Jump onto a very low platform or do jumping squats. A

STANDING BALL BALANCE STRENGTHENS CORE; IMPROVES BALANCE and able to rise up, then LEVEL 1: BALL STRADDLE. lift arms forward or out Sit on ball with knees to sides, holding as long out to sides. Keeping as you can. your core tight, lift arms out to sides; hold here LEVEL 3: STANDING. as long as you can. From kneeling position, carefully place one foot LEVEL 2: KNEELING. Stand with the ball in and then the other on front of shins; place ball. Keep arms out to hands on ball about sides to assist with shoulder-width apart. balance. Stand up and Slowly roll forward onto hold as long as you can. ball with your knees, LEVEL 4: BALL SQUAT. keeping hands in place From standing position, until you are balanced with arms forward, 1 8 | M & F H ER S | S UMMER 201 8

squat down until your thighs are parallel to the floor. Hold for a second, then stand back up. LEVEL 5: GOOD MORNING TWIST. From standing

position, hinge forward from hips, lowering bottom arm to outside of ball while raising top arm toward ceiling. Return to standing and switch sides. Repeat as many times as you can with good form.

T-RAISE IMPROVES STABILITY AND BALANCE

p p q head in line with spine (A). Lower right hand toward floor and raise left arm toward ceiling to form a T. Keep left leg off the floor (B). Rotate torso to opposite direction, bringing left arm toward floor and right arm toward ceiling (C). Do 7 to 10 reps; switch sides and repeat. MAKE IT EASIER: Touch elevated foot to floor between reps.

ELEVATED SKATER BUILDS EXPLOSIVE STRENGTH IN GLUTES, QUADS, OUTER THIGHS; IMPROVES BALANCE

Stand a few feet away from right side of a low box or riser. Bend your knees slightly, shifting weight to right leg (A), then push off left leg to jump to left side. Land with left foot on top of box or riser, knee slightly bent (B); use both arms for momentum. Push off left foot to explosively jump back to start (C), landing softly on left leg. Repeat for 10 to 12 reps, then turn around and repeat, leading with opposite leg. MAKE IT EASIER: Do regular skaters on floor, alternating sides. M U SC L E A N D F I T N E SS .CO M / H E R S | 1 9

HANDSTAND SHOULDER TAP

BAND-ASSISTED HANDSTAND PUSHUP

STRENGTHENS SHOULDERS, BACK, ARMS, CORE Get into a handstand position, bringing hands to floor in line with shoulders and kicking up with your dominant leg until both legs are lifted up and extended (A). Quickly lift one hand off the floor, touching same side shoulder (B). Repeat on opposite side. You can also try tapping same-side hip with each hand. Do as many reps as you can. MAKE IT EASIER: Kick your feet up a wall to get into handstand position.

STRENGTHENS SHOULDERS, CHEST, ARMS, CORE

SLOW KICK STRENGTHENS CORE AND GLUTES; IMPROVES STABILITY

Stand a few feet away from the left side of stacked plyo boxes or a wall. Lifting left leg, lean into the boxes or wall with right arm elbow

Loop a long resistance band around a pullup bar or other secure overhead fixture. Place two stacks of weight plates or low platforms on floor under the band, about shoulderdistance apart. Step inside the loop of the band just below hips and carefully lift your legs off floor, bringing palms down on top of plates or platform (A). Bend elbows toward ceiling, lowering head to floor; allow your body to be supported by the band (B). Straighten arms, pushing through hands and keeping top of head facing floor and knees bent. Lower head toward floor, bending elbows forward. Do as many reps as you can with good form. MAKE IT EASIER: Do a pike pushup with feet resting on a box, body forming an inverted L.

M U SC L E A N D F I T N E SS .CO M / H E R S | 21

BUILD STRONG ABS Sculpt a sleek, sexy core with moves that target your middle from every angle.

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STABILITY BALL CRUNCH: Place ball on the small of your back and crunch up, lightly supporting head with hands. RUNNER CRUNCH: Lie faceup with legs extended, right arm next to head. Sit up, bringing right elbow to front of right leg; at the same time, bend left knee toward chest. Lower; switch sides and repeat. STRAIGHT-LEG RAISE: Lie faceup, hands at sides. 2 2 | M & F H ER S | S UMMER 201 8

Slowly raise legs perpendicular to ﬂoor; control the movement as you lower them down. SIDE PLANK CRUNCH: Begin in a side plank, feet stacked and shoulders over bottom elbow. Dip torso a few inches toward ﬂoor; return to neutral position and repeat. PLANK HOLD: Get into a plank position. Keep abs tight, forming a straight line from head to heels.

AROUND-THE-WORLD PLANK:

SUPINE WINDSHIELD WIPERS:

Start in a full plank. Lift and lower left arm, then right arm, then left leg, and then right leg, returning to plank after each lift. HOLLOW BARREL ROLL:

Lie faceup, arms out to sides to form a T. Lift legs toward ceiling, then slowly drop them to the lowest point you can on right while keeping left shoulder down. Return to center and repeat to left side. SIDE PLANK HIP ABDUCTION W/TAP:

Lie faceup with lower back against ﬂoor, legs and arms extended. Slowly raise head, shoulders, and legs, keeping lower back on ﬂoor. Using obliques and deep abs, roll over, stopping when faceup. Roll other way. That’s 1 rep.

Begin in a right-side plank. Lift left heel toward ceiling, then bring it to tap ﬂoor behind you. Leading with heel, raise left leg and tap it in front of right leg.

PER BERNAL

3 YOU’RE NOT BREATHING PROPERLY Breathing sounds simple, but a lot of people mess this up, which is a shame since proper breathing can add several reps to your set. Before you start the dip, take a big breath into your belly. Exhale at the top of the push press, then inhale again when the barbell descends to your shoulders. Repeat for every rep.

4 YOUR GRIP IS OFF The proper grip can vary by a few inches from person to person, but the ideal range is between the start of your deltoids and six inches outside them. Any wider and your leverage will be weakened. Any closer and your elbows won’t be in the right position to drive the weight overhead.

Build more power by ﬁxing these common form fails. BY BRAD BALDWIN, C.S.C.S.

THE PUSH PRESS is an often-overlooked exercise by many that, if done correctly, can help build a ridiculously strong and balanced upper body. Compared with a standard military press, the leg drive used in this move also allows you to use more weight and get a greater muscular response. Unfortunately, most people don’t do it right. Here are ﬁve reasons you might be struggling with the exercise—and how to perfect your form.

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YOUR KNEES SHOOT FORWARD YOU’RE NOT If your knees shoot forward CATCHING THE WEIGHT when you dip, your hips may not drop straight down to transfer maximal force. Push your knees outward, as with a squat, to power back up.

2 BAR PLACEMENT IS WRONG The bar should rest on your shoulders and clavicle. This lines the weight up with your hips so that when you press, you can transfer your force upward in one straight line.

One thing new push pressers don’t think about is how to absorb the weight on the descent. When you become pretty strong at the movement, and the weight begins to add up, you put your rotator cuff in danger when you slowly lower the weight down as you would with a military press. Instead, let the bar fall at a reasonable speed and bend your knees a bit so you dip about three inches. This will ensure that you catch the falling weight and absorb the load more efficiently.

PER BERNAL

5 REASONS YOU’RE NOT NAILING THE PUSH PRESS

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POP IT OFF Use the pop squat to get your lower body in summer-ready shape.

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BUILD LOWER-BODY strength, increase power, and rev your metabolism with this all-in-one plyo move—the pop squat. There’s no equipment required, so you can do it anywhere, anytime. And there’s one more bonus this exercise gives you that you won’t get in other plyometric squats. “Since you have to cross your legs as you jump up, you’ll activate the inner thigh muscles more than you would with a

regular squat,” says trainer Cari Shoemate, founder of Houston’s Bombshell Bootcamp. Add three to four sets of 10 to 12 reps into your next leg day to round out your strength session or use pop squats at the end of any workout for a high-intensity cardio burst. Shoemate has clients do 40 to 50 reps to blast fat and get the heart rate soaring—set a timer and try to beat your best each time you do this.

HOW TO DO IT:

1 / Stand tall with feet wider than shoulder-distance apart. Squat down, bending knees about 90 degrees or more while lowering hands toward ﬂoor. 2 / Pushing through heels, explode of the ﬂoor. As you jump up, cross your legs. 3 / Land in a squat and repeat, this time crossing opposite leg on top. 26 | M & F H ERS | S UMMER 201 8

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STUDIO CLASSES

WE LOVE RIGHT NOW Find your nextlevel workout class at a gym near you. BY SANA BUTLER

SPARTAN STRONG How can the extreme Spartan Race, known for its punishing commandolike obstacle courses through mud, fire, and barbed wire, maintain the same intensity indoors? “From the Spartan perspective, stamina implies more than physical endurance,” says Aimee Nicotera, an instructor for Spartan Strong, a new group fitness class exclusively at Life Time athletic clubs. “It emphasizes the ability to finish what you start and stay focused until the very end.” The class uses only a 10-, 15-, or 20-pound sandbell, yet the hour-long session challenges every inch of your body and mind with resistance

moves and cardio-focused drills (translation: crawl, carry, climb, hang, jump, lift, lunge, pull, push, twist, sprint, and squat). Every circuit is designed to break you down in order for classmates to build you back up. “Participants experience the ‘joy of togetherness’ in a way that no other group fitness format currently offers,” says Nicotera, adding it isn’t unusual for strangers to volunteer to switch places when they see a partner can’t finish a drill. (spartan.com)

SOULANNEX Indoor cyclists swear by SoulCycle for an envy-worthy lower body, but if that is all you’re doing, then you’re 2 8 | M & F H ER S | S UMMER 201 8

missing out on a 360-degree chisel. Enter SoulAnnex. The beat-pumping concept studio, unveiled by SoulCycle, is a full-body complement for members who want to jam with two feet on the floor. “We wanted to experiment with melding creativity with the most effective fitness methods off the bike,” says SoulCycle’s Gabby Etrog Cohen. Classes focus on three key areas: HIIT, yoga, and meditation. Reserve a slot for Housework, a cardio and strength-training Pilates; or Cardio Kombat, a mixedmartial-art-style capoeira technique set to a percussive beat. Classes are 50 minutes. ($34 per class; soul-annex .com)

C O UR T E SY O F R ISE N AT I O N; C O UR T E SY O F S O UL A NNE X ; C O UR T E SY O F UF C GY M; R I CK BER N

FITNESS TRENDS come and go, but certain cult classes manage to wield staying power through motivation, mantra, and pure sweat. How do they do that? From a Spartan Race– derived workout and heated HIIT training to guided and inspired treadmill sprinting sessions like you’ve never done before, these supercreative exercise classes will help sculpt your whole body in unexpected and amazing ways.

Erin Stern 2 Time Ms. Figure Olympia Champion, Speaker, Author & Coach

Brooke Erickson IFBB Figure Pro, Competition & Transformation Coach

Lexi Berriman Crossfit Coach, Personal Trainer, Crossfit & Figure Competitor

FORGET BIKINI SEASON. THIS IS

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SEASON FORGET BIKINI SEASON… THIS IS STRONGER YOU SEASON. Getting fit and healthy is not a quick fix. Staying motivated and inspired throughout your mission takes mental strength and determination. We all need support, inspiration and a community to help us along our journey. JOIN US IN THE WOMEN STRONG - 30-DAY CHALLENGE, and let’s work together towards a physically and mentally stronger life. You will have access to daily challenges, workout tips and healthy recipes to help you get and stay inspired, motivated and strong so you can crush all your goals. SIGN UP FOR WOMEN STRONG and commit to overall self-improvement as we commit to helping you in every way we know how.

Elspeth Dana Fitness Instructor & NPC Bikini Competitor

Work smarter not harder at this avant-garde studio (there’s an art installation hanging from the ceiling) that transforms the full-body benefits of rock climbing into a beast-mode sweat session devoted to the VersaClimber, a power cross between a stair climber and ladder. The 30-minute zero-impact interval workout is way more challenging than it looks because you are continuously exploding against gravity at a 75-degree vertical, using every muscle fiber to power up. Pro tip: Push from the legs. Founded by celeb trainer Jason Walsh in West Hollywood but now with studios in Cleveland, Miami, Dallas, and Australia, Rise

Nation is responsible for the body transformations of Emma Stone, Bradley Cooper, and Matt Damon. The workout torches up to 24 calories a minute and raises your fitness to new heights. ($120 for 5 classes; rise-nation.com)

UFC GYM There’s an art to the mixed-martial-art technique that UFC fighters demo on fight night, with body language that signs “You want some of this?” Get that confidence by heading to one of 130 UFC Gyms across the country, where you can train like the pros or just get your lift on. (Each gym features weights, machines, treadmills, bikes, an octagon, heavy bags, and multiuse turf.)

The Daily Ultimate Training (D.U.T.) class taps all your strength, power, speed, and agility using battle ropes, jump ropes, plyo boxes, kettlebells, and medicine balls. “No two classes look or feel the same,” says Christine DiBugnara, the national director of group fitness and programming for UFC Gyms. First-time members should doublecheck they’re in the right class because professional fighters train there, too. “We will push you to the limit,” DiBugnara says. Plus, you’ll certainly feel the afterburn: Some classes can burn 500 calories an hour. All you have to do is visualize the victory lap. (ufcgym.com)

60-minute boot camp that incorporates weights (sold separately) off-treadmill. Crave competition? The 32-inch flat screen flashes your stats—speed, resistance, calories burned—against those of virtual classmates, who also get shout-outs. (Peloton Tread, $3,995; $39-per-month class subscriptions; onepeloton.com)

DDP YOGA

PELOTON TREAD Crank up the intensity on a state-of-the art smart treadmill in your living room. Like Peloton’s beloved at-home exercise bike, Peloton Tread mounts an HD touchscreen to broadcast your single-best running class ever taught by trainers live from New York City. You can do more than just 3 0 | M & F H ERS | S UMMER 201 8

run. Classes also include circuit training, hiking, and walking. Depending on your schedule, you can do a 10-minute arms class or a

“I didn’t develop DDP Yoga for yogis. DDP Yoga is its own animal; if yoga were a bicycle, DDP Yoga would be a Harley,” says professional wrestling champion and unexpected yoga guru Diamond Dallas Page. His four-DVD program includes 11 signature workouts that rebrand classic moves and integrate a variety of resistance training. Download the DDP Yoga app, too, to track progress, get recipe ideas, and stay inspired. ($80; ddpyoga.com)

CITY SPOTLIGHT:

COURTESY OF BODE NYC; COURTESY OF DDP YOGA; COURTESY OF PELOTON

RISE NATION

HEART RATE HELPERS

CARDIO DOESN’T just have to be performed on a treadmill or a spin bike. In fact, you can burn a lot more calories and launch your heart rate into the stratosphere by incorporating metabolic training tools. “Using equipment like battle ropes, tires, sledgehammers, sleds, and plyo boxes recruits a large amount of muscles, so you are working at a very high intensity and burning a ton of calories,” says Megan Dahlman, C.S.C.S., owner of Dahlman Elite Training 32 | M & F H ERS | S UMMER 201 8

Systems in Oregon City, OR. Bonus: You’ll keep burning more calories even after your workout is done, since these metabolic workouts tend to create higher levels of excess post-exercise oxygen consumption (EPOC), aka afterburn. That means your body has to work harder to get back to its natural resting state, so it burns a higher amount of calories long after you’ve left the gym. Because your energy output is in the red zone, these workout tools are about getting the

most amount of work done in the shortest amount of time. “People don’t have the time to spend hours in the gym,” notes Trent Bender, a functional strength and conditioning coach based in Los Angeles. “Using these tools helps elevate your heart rate in a fraction of the time as more traditional cardio machines.” The more intense the workout, the shorter your power bursts need to be. In general, Dahlman advises keeping your intensity intervals in the 10-to-30-

second range. Then modify the recovery time as a way to increase the challenge. Start with a 1-to-2 ratio of work to recovery (i.e., 20 seconds of work followed by 40 seconds of rest), then shift by 10 seconds (work 20 seconds, rest 30; work 20 seconds, rest 20; work 20 seconds, rest 10). “That will increase the cardiovascular demand since you have less time to get your breathing back to normal before starting of on the next interval,” she says. You can use these power

GETTY IMAGES; STOCKSY

Build muscle and burn calories in less time with metabolic training tools that can take the place of a cardio workout.

WORKOUT 1:

ALL THE RIGHT MOVES WORKOUT 2:

Avoid injury and get the most out of your workouts by following these form tips for three popular metabolic tools.

TIRE FLIPS

CIRCUIT 1 CIRCUIT 1

CIRCUIT 2

“People tend to get injured when they try to muscle through this move instead of working more functionally,” Bender says. Get your butt low to the ground, then use that force to pick up the tire while keeping your hips low, rather than trying to curl the tire up with your back and arms.

SLEDGEHAMMER OR MACE CIRCUIT 2

tools as a metabolic ﬁnisher at the end of the workout, keeping it to three to ﬁve minutes, or create a circuit that can sub in for a full cardio workout twice a week, Dahlman says. Try the workout ideas here or come up with your own using whatever equipment you have available. Check out the form tips on three popular training tools (see “All the Right Moves,” right) to make sure you stay strong and avoid injury.

CIRCUIT 3

Square your feet to whatever you are hitting (likely, a tire), with one hand on the bottom of the handle and the other toward the top, knees slightly bent. Keep your abs engaged throughout the swing. Oh, and start with a light hammer.

Bender suggests keeping your chest out (not hunched over), your head up, and your legs in a semisquat.

M U SC L E A N D F I T N E SS .CO M / H E R S | 3 3

Carrot Cake Protein Balls MAKES: 24 BALLS INGREDIENTS

1 ¾ ½ ½ ¼ ⅓ ½

cup quick oats cup vanilla whey protein tsp cinnamon tsp nutmeg tsp cloves cup raisins cup finely shredded carrots ½ cup nut butter 2 tbsp sugar-free honey or additional sweetener (optional) 2 tbsp milk

Frosting (optional): ¼ cup yogurt chips 1 tsp coconut oil

5 PORTABLE

PROTEIN TREATS Looking for a healthy snack that will ﬁt your hectic schedule and still help power you up for your workout? These low-calorie, protein-rich goodies will satisfy your sweet tooth and are perfect when you’re on the go. DIRECTIONS

Peanut Butter and Chocolate Chip Cookies M AKE S : 15 COOKIES INGREDIENTS

3½ 3½ 5 4 1 ½ 2

oz rolled oats oz plain white flour oz crunchy peanut butter oz honey tsp vanilla extract egg, beaten oz dark chocolate chips

3 4 | M & F H ER S | S UMMER 201 8

1. Preheat oven to 375°F. Line a cookie sheet with parchment paper. 2. In a large bowl, combine oats and flour. In a separate bowl, combine peanut butter, honey, vanilla, and egg; add to the flour mixture and mix together until dough is smooth and fairly stiff. Fold in chocolate chips, reserving a few. 3. Roll dough into 15 balls, approximately 1¼ inches in diameter. Place balls on cookie

sheet, then flatten lightly with hand. Gently press remaining chocolate chips on top. 4. Bake 10 to 12 minutes, or until cookies are lightly golden. Cool for a few minutes before transferring to a wire rack. PER SERVING (1 COOKIE)

1. In a large bowl, combine all dry ingredients. Add nut butter, honey, and milk; mix. 2. Roll dough into 24 balls and place on a baking sheet lined with parchment paper. 3. Refrigerate for 1 hour before serving. 4. For frosting, in a bowl combine yogurt chips and coconut oil, then microwave in 30-second increments until melted. PER SERVING (1 BALL, NO FROSTING)

Calories: 66, Fat: 3g, Carbs: 6g, Fiber: 1g, Protein: 5g Recipe courtesy of Kristine Fretwell, busybuthealthy.com.

COURTESY OF THE RUNNER'S COOKBOOK; COURTESY OF KRISTINE FRETWELL

DIRECTIONS

Ever dream of becoming a personal trainer?

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Peanut Butter Protein Bites MAKES: 12 BALLS INGREDIENTS

⅓ cup organic PBfit (powdered peanut butter) 6–8 tbsp water 2 tbsp honey 1 cup oats 2 tbsp ground flaxseed 2 scoops vanilla protein powder ¼ cup mini milk chocolate chips DIRECTIONS

1. In a bowl, combine PBfit, 3 tbsp water, and honey.

INGREDIENTS

Add oats, flaxseed, and protein powder; stir to combine. 2. Add an additional 3 to 5 tbsp water until mixture is thick and sticky. Stir in chocolate chips. 3. Roll dough into 12 balls and place on a baking sheet lined with parchment paper. 4. Freeze for 30 minutes before serving. PER SERVING (1 BALL)

Calories: 100, Fat: 2.5g, Carbs: 11g, Fiber: 1g, Protein: 7.5g

Protein Truffles M A KES: 12 BALLS

DIRECTIONS

1. Place 1 oz coconut into a food processor with cashews, cacao butter, honey, protein powder, and lemon juice and zest. Process until mixture forms a thick, smooth paste, scraping down the sides as needed. 2. Spoon mixture into a baking pan lined with plastic wrap. Using the back of a wet spoon, spread into an even layer about ⅝ inch thick, then cut into 10 squares. Scatter the remaining 2 tbsp coconut and goji berries over the top. 3. Refrigerate for 30 minutes before serving. PER SERVING (1 BITE)

Calories: 92, Fat: 6g, Carbs: 6g, Fiber: 0.5g, Protein: 4g Recipe excerpted from Superfood Energy Balls & Bites, © 2018 by Nicola Graimes. Reproduced with permission by Ryland Peters & Small. All rights reserved. 3 6 | M & F H ERS | S UMMER 201 8

INGREDIENTS

½ cup raw cashew, sunflower, or almond butter 3 tbsp pure maple syrup or honey Pinch sea salt 2 scoops vanilla or chocolate protein powder Optional toppings: Crushed cacao nibs Crushed hemp hearts Sesame seeds Chia seeds Cocoa powder Shredded coconut Mini organic chocolate chips Finely chopped nuts DIRECTIONS

1. In a bowl, combine all ingredients except optional toppings. If the mixture seems too wet, add quick oats or more protein powder. 2. Scoop approximately 1½ tbsp of the mixture into your hands and roll into a ball; repeat to make 12 balls.

3. Roll in desired coatings and place on a baking sheet lined with parchment paper. 4. Refrigerate for 1 hour before serving.

PER SERVING (2 BALLS, NO TOPPING)

Calories: 96, Fat: 5g, Carbs: 8g, Fiber: 0.6g, Protein: 6g Recipe courtesy of Bodylogix.

COURTESY OF BODYLOGIX ; COURTESY OF SUPERFOOD ENERGY BALLS & BITES

Handful goji berries

1 FOOD, 5 WAYS:

SALMON Serve up this classic clean-eating ﬁsh that’s high in protein, healthy fats, and rich ﬂavor.

1 BAKED MISO LEMON BAKED SALMON WITH ASPARAGUS

For optimal nutrition, choose wild salmon or salmon farm-raised in clean indoor recirculating tanks.

DIRECTIONS

Miso, a superﬂavorful fermented soy paste, is used as the base for miso soup. White, yellow, and red miso are made in combination with diferent grains, white being the most mild in ﬂavor, but any variety works well in this recipe. INGREDIENTS

2 lbs asparagus, trimmed 4 (4 oz) skinless salmon fillets ¼ cup miso paste Juice and zest of 1 lemon 1 tbsp minced ginger 1 garlic clove, minced 3 8 | M & F H ER S | S UMMER 201 8

1. Preheat oven to 350°F. Coat a baking dish with cooking spray. Arrange asparagus in baking dish in a tight layer. Place salmon on top. 2. In a small bowl, whisk together miso, lemon juice and zest, ginger, and garlic. Spread mixture over salmon. 3. Bake 20 to 25 minutes, or until salmon is cooked through but still slightly pink in the center and asparagus is tender. PER SERVING

Calories: 288, Fat: 13g, Saturated fat: 3g, Carbs: 18g, Fiber: 7g, Protein: 28g, Sodium: 541mg

2 TRY IT:

SMOKED SMOKED SALMON CUCUMBER LETTUCE WRAPS If your grocer doesn’t carry Bibb or butter lettuce, substitute romaine lettuce leaves. INGREDIENTS

12 Bibb or butter lettuce leaves ¼ cup chopped dill or cilantro

2 2 1 ¼ 1 2 1 2

Juice and zest of 1 lemon tbsp mayonnaise tbsp 2% plain Greek yogurt tsp hot sauce lb smoked salmon, thinly sliced (14.5 oz) can hearts of palm, drained and sliced cups chopped cauliflower florets cucumber, diced scallions, thinly sliced

DIRECTIONS

1. Arrange lettuce on a platter. 2. In a large bowl, whisk together dill, lemon juice and zest, mayo, yogurt, and hot sauce. Add salmon, hearts of

STOCKFOOD; JENNIFER ISERLOH

TRY IT:

palm, cauliflower, and cucumber; toss to combine. 3. Divide the mixture among the lettuce leaves. Sprinkle with scallions. PER SERVING

Calories: 149, Fat: 7g, Saturated fat: 1g, Carbs: 15g, Fiber: 6g, Protein: 11g, Sodium: 760mg

3 TRY IT:

ROASTED ROASTED SALMON WRAPPED IN PROSCIUTTO WITH BROCCOLINI Prosciutto makes the perfect wrapper when you want to add baconlike ﬂavor to your ﬁsh. INGREDIENTS

2 2 2 2 ¼ ¼ 4 8

lbs broccolini, trimmed tbsp olive oil tbsp balsamic vinegar garlic cloves, minced tsp salt tsp black pepper (4 oz) skinless salmon fillets slices prosciutto (4 oz)

4 TRY IT:

CHIPOTLE SALMON TACOS Chipotle, a mature smoked jalapeño, can be used in dried powder or (for this recipe) canned in a garlicky tomato-based sauce. INGREDIENTS

INGREDIENTS

2 limes 2 tbsp chopped chipotle in adobo sauce 2 tbsp chopped cilantro ½ tsp salt 4 (4 oz) skin-on salmon fillets 12 (8 inch) corn tortillas ½ cup shredded lettuce (any variety) ¼ cup sour cream 1 avocado, diced DIRECTIONS

1. Preheat oven to 425°F. Spread broccolini on a baking tray and top with olive oil, vinegar, garlic, salt, and pepper; toss to coat. Roast 15 to 20 minutes, or until tender. 2. Line a 7x11-inch baking dish with parchment paper. Lay out 2 slices of prosciutto, overlapping slightly on the longest edge. Place a salmon fillet in the center; fold prosciutto over it. Repeat for all the fillets and place in baking dish. 3. Roast 10 to 12 minutes, or until salmon is cooked through but slightly pink in the center. Serve with broccolini.

1. Zest and juice 1 lime into a food processor. Add chipotle, cilantro, and salt. Pulse 4 to 5 times to form a chunky mixture. Place mixture in a ziptop bag along with salmon and refrigerate 30 minutes. 2. Coat grill with cooking spray over high heat. Place salmon on grill, flesh-side down. Cook 3 to 4 minutes, or until salmon starts to brown. Flip and cook an additional 3 to 4 minutes, or until salmon is cooked through but still slightly pink in the center. Discard skin and transfer salmon to a plate. 3. Warm tortillas on grill, then transfer to serving plates. 4. Slice salmon fillets into chunks and divide evenly among tortillas. Cut remaining lime into wedges. Top tacos with lettuce, sour cream, and avocado; serve with lime wedges.

PER SERVING

Calories: 382, Fat: 21g, Saturated fat: 4g, Carbs: 17g, Fiber: 6g, Protein: 33g, Sodium: 772mg

Calories: 450, Fat: 22g, Saturated fat: 5g, Carbs: 39g, Fiber: 8g, Protein: 27g, Sodium: 419mg

DIRECTIONS

TRY IT:

GRILLED

DIRECTIONS

PER SERVING

Next-Generation

SPORTS DRINKS Power up your workout with refreshing new beverages that stress performance and recovery. BY ALYSSA SHAFFER

WHEN YOU’RE WORKING up a sweat, it’s crucial to stay hydrated. “When you are dehydrated, you’ll feel an increase in physical strain, core temperature, heart rate, and rates of perceived exertion. And the greater the fluid deficit, the greater the strain,” says Molly Morgan, R.D., a nutritionist based in Vestal, NY. If your fluid loss hits 2% or higher, it can compromise your physical and mental performance, she adds. And while good old H2O will get the job done most of the time, if your workouts stretch past the hour mark—or if it’s a very hot day, which is common this time of year—you may need more. These new hydration aids eliminate unnatural dyes and additives and boast a range of key ingredients that can help boost your performance while quenching your thirst.

KEY INGREDIENT:

Alkaline Water

Electrolytes

WHY IT MAY HELP: Plain water has a pH of 7 (on a scale of 1 to 14, with 1 being very acidic and 14 being very alkaline). Proponents of alkaline water, which has a pH of 8 or 9, say it can neutralize the acid in your body. One study found that exercisers who drank a higher-pH water had lower blood viscosity after a strenuous workout. That meant oxygenrich blood ﬂowed more eiciently, potentially improving recovery. Some research also shows that alkaline water can help neutralize acid reﬂux. TRY THIS: 2 has a 9.5 pH—which is among the highest on the market. There’s also an 8.0 pH mineral spring water that’s sourced directly from natural springs in northern Wisconsin, so there are no added ingredients to increase the pH levels. (progenewater.com)

WHY THEY MAY HELP: “All your muscles depend on water and electrolytes to work properly,” explains Torey Armul, R.D., a sports nutritionist based in Columbus, OH. Sodium has the added benefit of stimulating thirst, so you’re more likely to drink up and to retain the fluids you’ve consumed. Most sports drinks also include some glucose or other carbs to help boost blood sugar levels during prolonged workouts. TRY THIS: The refreshing 3 comes in creative flavors such as Watermelon Lime, Chocolate Mint, and Blueberry Peach, and it features organic and natural electrolytes like potassium from organic coconut water and sodium from sea salt, with no added sugars and only 30 calories per carton. (drinknooma.com)

KEY INGREDIENT:

Hydrogen KEY INGREDIENT:

Caffeine WHY IT MAY HELP: Cafeine can make tough exercise feel a little easier so you can go longer. “When you have adequate ﬂuid consumption, cafeine taken in moderation has a number of performance beneﬁts,” Morgan says. Look for about 1 to 3mg per kg of body weight. For a 135-pound woman, that’s about 61 to 184mg, or about the amount in a 16ounce latte at the high end or a 12-ounce cup of regular cofee. TRY THIS: Each quick-dissolving 1 tablet has only 1 gram of sugar or less, plus the electrolytes sodium, potassium, magnesium, and calcium. The tablets also contain 40mg of cafeine (from green tea extract) for a boost. Flavors include Cherry Limeade, Mango Orange, and Wild Berry. (nuunlife.com) 40 | M &F H ERS | S UMMER 201 8

4 1

WHY IT MAY HELP: “Some small studies show potential promise that hydrogen water [which pumps extra hydrogen gas into regular water] may help reduce blood lactate levels and improve exercise-induced decline of muscle function,” Morgan says. One Japanese study of male soccer players found that drinking hydrogen-rich water before exercise reduced blood lactate levels and kept subjects going at a higher intensity for a longer period of time. Still, Morgan adds, the research isn’t fully there to support the claims. TRY THIS: 4 infuses molecular hydrogen into puriﬁed water, which the company says can then enter the interior of cells to help boost endurance and reduce lactic acid. The pouchlike packaging helps keep the hydrogen molecules intact. (htwo.com)

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DRINK RESPONSIBLY How to enjoy adult beverages without wrecking your diet. BY CAT PERRY

42 | M & F H ERS | S UMMER 201 8

Clear the Spirits Vodka has been shown in limited studies, along with red wine, to be protective of the heart; yet other studies show that vodka, compared with red wine, can lead to cell death in liver tissue, so beneﬁts are inconclusive. The good thing is, due to the distillation process, most spirits (including whiskey, rum, and tequila) contain little to no sugar or carbs and about 100 calories per serving. A note for your noggin: The main culprit for hangovers is ethanol, which all alcohol has, but congeners

(chemical compounds that worsen hangovers) may be up to 40 times higher in darker spirits and wine than in vodka. And mind the mixer: “To avoid spikes in blood sugar, skip mixed drinks with juice, soda, or syrup,” Malik

says. Instead, drink it with seltzer or low-cal ﬂavored waters. For ﬁtter sips, try the gluten-free and shockingly low-cal—50 per ounce—LEAN VODKA (leancocktails.com) and low-cal mixer SPARKLING ICE (sparklingice.com).

GETTY IMAGES

ALCOHOLIC BEVVIES are designed to help you unwind, but that doesn’t mean your diet has to get in the slow lane, too. Many of the purported health benefits of alcohol consumption are seen only at “moderate” levels: one drink per day for women (12 fl oz beer, 5 fl oz wine, or 1.5 fl oz spirits). Moderate alcohol intake can “raise HDL [good] cholesterol, improve insulin sensitivity, and reduce markers of inflammation,” says Vasanti Malik, a research scientist in nutrition at Harvard’s T.H. Chan School of Public Health. Yet the picture is not all rosé. Alcohol can also interfere with glucose production, and because it’s quickly processed by the liver, it also interferes with your liver’s breaking down of fat, which may lead to weight gain. Also, “make sure you get at least 600mcg of folate per day, since alcohol blocks absorption of it, which may impact cancer risk,” Malik says. Vices and virtues aside, if you’re going to imbibe, here’s how to stay on your diet even in your downtime.

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F U JI GR A P E

Go Red for Polyphenols

Dry It Out With Cider Cider is naturally gluten-free and made from apples, pears, or even berries. That means it may contain more antioxidants than your favorite beer, but that also means it can be higher in sugars. Just like wine, though, the longer it ferments, the less sugar it has, and the drier it will be. So to siphon sugars from your diet, look for dry ciders like CITIZEN CIDER WIT’S UP (citizen cider.com), which has 5.9% alcohol by volume and only 2 grams of carbs in 16 ounces. It does carry a somewhat higher number of calories, though, at 155 calories per can. Compare that with 97 calories in a typical 1.5-ounce serving of 80-proof gin, vodka, rum, or whiskey; or to 121 to 125 calories in 5 ounces of white or red wine. On the plus side, the lower the carb count, the more drinkable it is if you’re following a keto diet and ﬁnd yourself in need of a cold one. 44 | M & F H ER S | S UMMER 201 8

Red wine in moderation can be heart-healthy and may help curb stubborn belly fat, too.

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FICTION W H E Y P R O T E I N I S LO W C A LO R I E .

FACT W H E Y P R O T E I N T Y P I C A LLY H A S 12 0 C A LO R I E S P E R S E R V I N G . R E A A L ™ B O A S T S A S LI M 2 0 C A LO R I E S P E R S E R V I N G .

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I always get hungry during my workouts. What’s the best way to keep my stomach from growling?

Bonnie

SHOULD I WEAR A WEIGHT BELT FOR DEADLIFTS, AND IF SO, WHEN? A weight belt can help reduce the stress on your spine when 46 | M & F H ERS | S UMMER 201 8

you’re lifting weights. You may see a lot of people at your gym wearing the belts, but if you’re just starting to lift heavy weights, hold of before cinching one around your waist. “Spend your ﬁrst couple of months learning how to do the deadlift without a belt. This will help you gain awareness of how to brace your core without assistance,” explains head powerlifting coach and

co-owner of Murder of Crows Barbell Club in Brooklyn, NY. “To brace efectively, take a deep breath into your belly, not your lungs, as if you’re ﬁlling your stomach with as much air as you can. Hold that breath, and then begin the lift, leading with the chest throughout the range of motion.” Many people think the belt helps support your back due to adding extra padding,

but that’s not quite right. “Belts are best used when you can increase the amount of intra-abdominal pressure by expanding the core area with a deeply held breath,” Collins says. “This, in turn, helps protect the lower back.” Start using a belt only after this bracing movement feels second-nature and you’ve worked up to a weight that seems challenging by the last rep of your working set.

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“I LOST 150 POUNDS BY FOCUSING ON THE BASICS.” This Ohio mom used simple lifestyle changes and an emphasis on ﬁtness and clean eating to drop excess weight and look stunning. BY KRISTIN MAHONEY

A New Challenge The Ohio native was able to drop an incredible 122 pounds in 13 months and brought her total weight loss to 150 pounds in just two 48 | M & F H ER S | S UMMER 201 8

“STOP OVERTHINKING THE PROCESS AND START WITH THE BASICS— MOVE MORE, EAT LESS, AND LET YOUR JOURNEY HAPPEN.” years. But her road to success came with some speed bumps. In the summer of 2015, Lugo started feeling sick. “I had extreme fatigue, low-grade fevers, and brain fog, and I would wake up feeling like I was playing Russian roulette with how I would get through the day,” she says. After multiple tests, Lugo was ﬁnally diagnosed with two autoimmune disorders, chronic Epstein-

Barr virus and Addison’s disease, a disorder in which your adrenal glands don’t produce enough hormones. Her hectic schedule caused her immune system to crash and her adrenal glands to malfunction. The symptoms started afecting her ﬁtness as well. Her workouts and diet were becoming less efective. “I would notice I couldn’t lift what I normally could. My

endurance plummeted, and, for the most part, eating anything made me feel sick and bloated,” she says. Fighting Back But Lugo didn’t let her diagnosis get in the way of her lifestyle. She switched to a mostly whole-food diet and made it a point to reevaluate how much her body could handle, cutting her usual hour-long-plus routines in half. She currently works out ﬁve days a week for about 45 minutes a day, with a mix of about 20 minutes of cardio on four of those days and the rest of her time doing lifts

COURTESY OF ERICA LUGO

ERICA LUGO was sitting on the couch in late 2014, eating yet another sugary snack, when her toddler, Connor, asked her to come play with him. Lugo, who at age 27 weighed 322 pounds, found it tiring just to move around—so she told her son she couldn’t. And that was the moment she realized something had to change. “My heart sank,” Lugo recalls. “The fact that I couldn’t fulﬁll a simple need like bonding with my son took a toll on me. I decided then and there to make this change for him.” It wasn’t her ﬁrst attempt at weight loss, but this time Lugo decided to start with simple lifestyle changes like moving more and eating smaller portion sizes. She began by walking on the treadmill at the gym. “I would challenge myself to do a brisk walk for the length of one song,” she says. “Then as I got better, I started doing interval training.”

that focus on the legs, shoulders, back, and arms. She makes sure she takes breaks and rests between exercises. “I like to sweat—it makes me feel like I am really working, so I mostly do supersets and bodyweight-based cardio for 30 to 45 seconds in between lifts,” Lugo says. Her shoulders are what she looks forward to training the most. “Something about a strong shoulder on a female is so powerful to me,” she says. “My favorite exercise is the old-school shoulder press. Loading up that bar and just going for it is the best feeling.” Inspiring Others Like many women on a journey to improve their health, Lugo started posting her progress on her social media accounts and got feedback from others who were impressed by her results. She began uploading videos of her workouts and started to

get more notice in her local community. Lugo took it as a sign that fitness might be a new career path, and she decided to pursue a personal-training certificate. She got it, and last year, she opened her own fitness studio in Centerville, OH. Her favorite aspect of her job? “Being able to root someone on in person and get a frontrow seat to their transformation. I love seeing their change, not just their physical but overall, becoming happier, more confident, trying things they’ve never done, exploring their boundaries and walking taller.” Lugo’s advice to her clients and others starting out on their fitness odyssey is to keep it simple. “Stop overthinking the process and start with the basics—move more, eat less, organically let your journey happen, and naturally learn as you go.”

ON HER MENU

BREAKFAST:

Smoothie made with protein powder, spinach, fennel, berries, flaxseed oil, and chia seeds; side of apple cider vinegar.

TRAIN BETTER

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LUNCH/PREWORKOUT MEAL:

Cod (4 oz), purple potatoes (4 oz), zucchini and squash “zoodles.” POST-WORKOUT SNACK: Rice cake and

an apple. DINNER: Cod, spinach, brown rice, feta cheese, and hot sauce. “I always like to make a little concoction of basil, turmeric (to help with inflammation), and garlic with a little bone broth and top my cod with that,” Lugo says. SNACKS: Fresh fruit and veggies, egg whites, evening smoothie similar to her breakfast shake.

PULLING MOTION

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pizza and a doughnut. WEEKLY WORKOUT PLAN

COURTESY OF ERICA LUGO

MONDAY: Leg

supersets. “I do four sets and five-minute stair intervals in between supersets.” TUESDAY: Shoulders; cardio (20 minutes). WEDNESDAY: Arms; cardio (20 minutes). THURSDAY: Back and abs (40 minutes total); cardio (20 minutes). FRIDAY: HIIT routine (30 to 40 minutes). SATURDAY: Yoga or Pilates. SUNDAY: Active rest. M U SC L E A N D F I T N E SS .CO M / H E R S | 49

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Antioxidants like the vitamin E in this sunscreen provide “active” protection from free radicals that damage collagen and elastin in the skin, says Debra Jaliman, M.D., a dermatologist in New York. “Plus, it contains 18.75% zinc oxide concentration, which is very high,” she says. And it’s water-resistant for 40 minutes.

ALEKSANDRA JANKOVIC/STOCKSY

LONGER SUMMER days mean more workouts at the beach, pool, and park. But training in the heat requires multitasking products that combat body odor, won’t melt in a pool of perspiration, and make skin look great no matter how brutal the workout. For starters, sunscreen is a must for blocking UV rays that can cause skin cancer, hyperpigmentation, and wrinkles, but it needn’t feel like paste on your skin. “I recommend lighter lotions, ﬂuids, gels, sprays, and sticks during summer,” says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital. “Yet most people aren’t applying as much or as often as they should. I recommend using at least SPF 30, and as more data comes to light, I recommend SPF 100-plus.” No matter what and where you want to protect and pamper—face, body, lips, or hair—as temps climb, here’s how to overcome typical summer workout problems with beauty products that will power through.

G F EltaMD UV Aero Broad-Spectrum SPF 45 $22; eltamd.com

If you can’t wear a hat to protect your scalp, using this full-body, water-resistant (80 minutes) SPF 45 spray is the next best thing, Jaliman says. You’ll have to get it from a local doctor, but it’s worth it.

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Use this mask once a week to repair hair damage: Tonka bean oil extract fights free radicals and reduces frizz, and sunflower seed extract is a natural sunscreen that helps prevent dryness and color fading.

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Oil-free coverage with SPF 30. Contains botanicals that help reverse sunspots in four weeks. Comes in 12 shades. M U SC L E A N D F I T N E SS .CO M / H E R S | 51

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N e.l.f. Active PostWorkout Cleansing Body Wipes

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This editor-fave all-natural deodorant pulls no punches, even if youâ&#x20AC;&#x2122;re in boxing class. Just five good-for-you 52 | M & F H ER S | S UMMER 201 8

K Meow Meow Tweet Underarm Primer $22; meowmeowtweet.com

Apply this lightweight plant-based lotion to underarms after shaving and before deodorant to moisturize, curb inflammation, and make natural deodorant last even longer.

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L Jane Iredale LipDrink Lip Balm $15; janeiredale.com

Prep lips with this smooth-as-silk lip balm with SPF 15 and your lip color will stay put during your workout. Comes in four shades.

Sensitive skin types benefit most from these premoistened body wipes, infused with hydrating and healing aloe vera. Use these to quickly cleanse your body and face, remove makeup, and give yourself a cooling, post-workout treatment.

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Ideal for all hair types but especially fine hair, this volumizing dry shampoo absorbs excess sebum from the scalp after an intense workout and gives hair new life and shine, no water necessary.

STRENGTH

YOUR WORKOUT PLAN Two days each week, you’ll do kettlebellbased strength moves that target your muscles from every angle. If you don’t have access to kettlebells, dumbbells are ﬁne, too. You’ll also do Tabata-based circuits, mixing in short bursts of intensity with brief recovery periods. “Tabata is one of the simplest and most efective forms of HIIT training—and it’s awesome if you’re short on time but want fast results,” McMatthews says. The best part: They increase your body’s afterburn, so you’ll keep torching calories. Finish with an exceptional express core routine that hits your midsection with rotational movements that are both fun and functional. Twice a week, aim to do some sort of active recovery—go for a hike, take a yoga class, hit the pool, or head out for a light run. Let your body be your guide for just how long you should go.

HOW IT WORKS: You’ll need a set of light, medium, and heavy

kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and finish with five to 10 minutes of stretching and foam rolling.

WARMUP Body-weight Squat (20x) Alternating Reverse Lunge (10x per side) Jumping Jack (20x) Pushup (10x) Mountain Climber (20x)

CIRCUIT 1 / LOWER BODY 1 / Goblet Squat 2 / Alternating Single-leg Deadlift 3 / Kettlebell Swing

CIRCUIT 2 / UPPER BODY

WEEK 1 MONDAY

Strength Circuit (3 circuits x 3 sets)

FRIDAY

Strength Circuit (3 circuits x 3 sets)

1 / Kettlebell Windmill 2 / Triceps Pushup to Renegade Row 3 / Gunslinger Reverse Lunge

CIRCUIT 3 / LOWER BODY 1 / Alternating Side Lunge 2 / Alternating Single-arm Deadlift 3 / Pass-through Lunge

WEEK 2 MONDAY

Strength Circuit (3 circuits x 4 sets)

FRIDAY

Strength Circuit (3 circuits x 4 sets)

CIRCUIT 1

L O W E R B O DY

Goblet Squat

WEEK 3

Works: Quads

MONDAY

Strength Circuit (3 circuits x 4 sets)

THURSDAY

Tabata Intervals (4 circuits/2 moves) Core Blast (45 sec. on/15 sec. off)

5 8 | M & F H ER S | S UMMER 201 8

Stand with feet slightly wider than hip-distance apart (toes turned out slightly), holding a heavy kettlebell next to chest, elbows close to body. Lower into a deep squat, tracking elbows over thighs and keeping chest up and back straight. Pause for a 1 count at bottom, then press through heels to return to start. Shot on location at Box N Burn, Santa Monica, CA

CIRCUIT

Alternating Single-leg Deadlift Works: Glutes, hamstrings

Stand holding a heavy kettlebell in left hand in front of left thigh, right arm out to side (A). Hinging forward, extend left leg behind you as you lower kettlebell to the floor, until upper body is parallel to floor (B). Release the handle, then pick the weight back up and return to standing position. Repeat for reps both sides.

Works: Shoulders, chest, back, core, glutes, hamstrings

CIRCUIT 2

Works: Shoulders, abs

Triceps Pushup to Renegade Row Works: Chest, back, arms, core

Place a pair of light to medium-weight kettlebells on the floor shoulder-distance apart. Get into a full pushup position, holding handles of kettlebells while your legs are extended behind you in a wide stance (A). Lower into a triceps pushup, bringing chest toward floor while keeping elbows close to body, core tight and head in line with spine (B). Extend arms to return to start. Draw left elbow toward ribs, keeping weight close to body (C). Lower weight back to floor and repeat on right side. Thatâ&#x20AC;&#x2122;s 1 rep. 6 0 | M & F H ER S | S UMMER 201 8

TOP BY REEBOK. LEGGINGS BY ALO YOGA. SHOES BY REEBOK GURESU

U P P E R B O DY

CIRCUIT 3 Gunslinger Reverse Lunge

L O W E R B O DY

Works: Biceps, glutes, quads

Stand with feet hipdistance apart, holding a light to medium-weight kettlebell in each hand. Step back into a reverse lunge, bending both knees 90 degrees. As you step back, bend elbows 90 degrees so bottom of kettlebells face forward; keep arms close to sides. Step back to start and repeat, this time stepping back with opposite leg.

Alternating Side Lunge Works: Glutes, outer thighs

Stand with feet hip-distance apart, holding a mediumweight kettlebell with both hands. Step right foot out to right side, bending right knee 90 degree while pushing glutes behind you, keeping left leg straight and weight in center of body. Push through right heel to return to start and repeat, this time stepping to left side.

Works: Glutes, hamstrings

M U SC L E A N D F I T N E SS .CO M / H E R S | 61

TABATA INTERVALS A

Tabata training intermixes supershort but intense bursts of efort followed by brief recovery periods and is backed by science as one of the most efective ways to get major results in a minimum amount of time. Follow it with all-important core training moves, which not only help your abs get into bikini shape but also allow the rest of your body to function at its best. HOW IT WORKS: Start with a warmup, such

as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. Restart the timer and repeat the circuit twice more. In Week 3, add in the Tabata 2 circuit. Finish with a few minutes of stretching. A B

TABATA 1

Pass-through Lunge Works: Glutes, quads

Stand holding a mediumweight kettlebell in left hand just behind stacked weight plates (A). Lunge forward with right leg, stepping onto riser (B), then pass kettlebell under right thigh and into right hand (C). Step right leg back to start and repeat, this time lunging left leg onto riser and passing the kettlebell under left thigh and back into left hand. Repeat, alternating sides. 62 | M & F H ERS | S UMMER 201 8

Jab: From a fighting stance (hands up near face, elbows in, feet staggered), quickly punch forward with your lead arm, keeping opposite hand near face (A). For righties, left foot is forward and youâ&#x20AC;&#x2122;re punching with left hand. Cross: From fighting stance, punch rear hand forward, pivoting off rear foot and rotating upper body toward the direction of the punch, rotating fist so palm faces floor. Ground to Fighter: Jump down into a sprawl position (B), with your hips touching the ground first (C). Repeat sequence for 20 seconds. Rest 10 seconds, then go directly to ball mountain climbers.

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Punch and Ground to Fighter Stance

Ball Mountain Climber Do mountain climbers with hands placed on top of a large medicine or slam ball; continue for 20 seconds, alternating legs. Rest 10 seconds, then go back to punch sprawls.

Battle Ropes (NOT SHOWN) Focus on making nonstop waves.

Overhead Slam

T O P B Y R E E B O K . L E G G I N G S B Y U LT R A C O R . S H O E S B Y R E E B O K H AYA S U

(NOT SHOWN)

Hold a 10-to-12-pound slam ball overhead with both hands. Slam the ball into the floor as hard as possible; squat down to pick it up and repeat.

M U SC L E A N D F I T N E SS .CO M / H E R S | 63

Uppercut and Alternating Plyo Lunge (NOT SHOWN) From fighting stance, perform 4 uppercuts beginning with lead hand/fist, followed by rear hand/fist. Next, stagger feet into a lunge position and perform 4 alternating jumping/plyo lunges. Repeat sequence, alternating stance if desired.

Battle-rope Rotational Slam Hold battle-rope handles in each hand about shoulderdistance apart, elbows at sides. Slam ropes side to side in an arcing motion, making sure to lift heels and pivot on balls of feet.

CORE BLAST

180-degree Bear Crawl (NOT SHOWN)

Begin on all fours with hands on floor under shoulders and legs extended with hips lifted. Walk hands and feet 180 degrees to the right, then back to the left, keeping knees close to floor.

HOW IT WORKS: Set an interval timer for five cycles of

45 seconds on, 15 seconds of rest/transition. Perform each exercise for 45 seconds before transitioning to the next exercise within the 15-second rest period.

TABATA 2 (ADD IN WEEK 3) Choose two moves from Tabata 1 and create your own four-minute finisher circuit (16 total minutes of work). A

Hip Escape With Toe Tap Begin in a bear stance, hands on floor under shoulders and knees under hips just off floor (A). Rotate hips (B) so you are now sitting up, and kick right leg forward, holding it just above floor. Lift left hand to tap fingertips to right toes (C). Rotate back to bear stance and repeat on other side. 6 4 | M & F H ERS | S UMMER 201 8

A B

Low Plank With Elbow Strike Begin in a plank position, forearms on floor and feet hip-distance apart (A). Rotate torso toward ceiling into a side plank, keeping spine straight. Perform a small, strong elbow strike with a closed fist (B), then return to front plank; switch sides and repeat.

Circular Situp With Uppercut (NOT SHOWN) Lie faceup on floor, knees bent. Bringing fists near face,

sit up; as you come up, do an uppercut with the right arm. Alternate sides each time you come up.

Alternating Bridge With Kick (NOT SHOWN) Lie faceup on floor with arms by sides, palms facing down, knees bent, and feet on floor. Lift hips toward ceiling, squeezing glutes, then extend right leg, kicking heel up and out 45 degrees to floor. Slowly lower; switch sides and repeat.

4 SURPRISING CAUSES OF BELLY BLOAT Want to feel even more conﬁdent when you slip into that swimsuit this summer? Capitalize on all your hard work by steering clear of these foods or ingredients.

TOP BY SPIRITUAL GANGSTER

STEALTH FIBER Fiber has numerous benefits, but in some people it can also cause gas and bloating—especially when you don’t know how much you are eating. Ingredients like inulin and chicory root fiber are often added to foods like energy bars and drinks as a way to boost fiber intake. “These would be listed as fiber, and then to get net carbs the fiber is subtracted from total

carbs,” explains Maryann Walsh, R.D., a nutritionist based in Palm Beach, FL.

SUGAR ALCOHOLS Also known as polyols, these sweeteners are popular sugar substitutes. The plus: They have a third to half of the calories as regular sugar and won’t cause a sudden spike in blood sugar levels. However, they also frequently can cause bloating and diarrhea,

especially when eaten in excess. Look for sugar alcohols xylitol, sorbitol, mannitol, or other ingredients that end in “ol” under the carb section of nutrition labels, says Walsh.

PROTEIN SHAKES Also sometimes loaded with sugar alcohols, protein shakes can cause bloat. Those who may be lactose intolerant can also develop discomfort from consuming

whey protein. But even vegetarian protein sources like beans, soy, and lentils can create bloat as well.

CARBONATED DRINKS Carbonated beverages contain high amounts of carbon dioxide. When large amounts of the gas get trapped in your digestive system, it can cause cramps and bloating. A better bet: Opt for plain or fruit-infused water instead.

M U SC L E A N D F I T N E SS .CO M / H E R S | 65

INGREDIENTS

DIRECTIONS

PER SERVING

LICENSE TO

THIS SUMMER, GET MAXIMUM FLAVOR AND NUTRIENTS WITH MINIMAL TIME AND EFFORT SIMPLY BY FIRING UP THE BACKYARD BARBECUE. BY ALYSSA SHAFFER | PHOTOGRAPHS BY MOYA MCALLISTER | FOOD STYLING BY JULIA CHOI

WARMER WEATHER MEANS wanting to spend more time outside—which goes double for escaping your kitchen. And for fast, easy meal prep that brings you all the taste you want without a ton of extra calories or carbohydrates, look no further than your backyard grill. “Grilling adds a layer of flavor to foods that other methods like sautéing or searing do not,” says James Phelan, owner of J. William Culinary (jwilliamculinary.com) and author of Paleo Grilling: A Modern Caveman’s Guide to Cooking With Fire. Cooked over high heat, simple protein mains like steak, pork, and salmon get a flavorful char you won’t find in the oven or stove, adds Phelan, who crafted the recipes on these pages. Just be careful not to under- or overcook the meats, he warns. (Using a meat thermometer will help your eforts in this department.) Pair the mains with innovative sides that ofer a textural component, as well as added nutrition and flavor. The sides you see on these pages are great examples. Ready to show of your grill power? Time to get fired up!

GRILLED TRI-TIP STEAK WITH PINEAPPLE–GREEN TOMATO SALSA SERV ES: 8–10 INGREDIENTS

2 1 1 2 2 1 1 3

tbsp granulated garlic tbsp dried oregano tbsp dried thyme tbsp salt tbsp black pepper tbsp sweet paprika tsp chili flakes lbs tri-tip steak (or bottom sirloin), trimmed of fat

Pineapple Green Tomato Salsa: 3 cups diced pineapple 2 medium green tomatoes, diced ¼ cup diced roasted red pepper 1 bunch fresh cilantro, chopped DIRECTIONS

1. Heat grill to medium-high. In a bowl, combine garlic, oregano, thyme, salt, pepper, paprika, and chili flakes.

Rub mixture all over steak. 2. Place steak on grill, cover, and grill for 5 minutes. Rotate steak 90 degrees, cover, and grill until underside is deep brown and grill marks have appeared, about 5 to 6 minutes more. Flip steak and repeat. Remove from grill when meat reaches an internal temperature of 125°F (for medium-rare). Transfer meat to a cutting board; let rest for 8 to 10 minutes. 3. In a bowl, combine salsa ingredients. 4. Slice steak against the grain, arrange on a platter, and top with salsa. PER SERVING

Calories: 407, Fat: 22g, Carbs: 6g, Protein: 41g

M U SC L E A N D F I T N E SS .CO M / H E R S | 67

BLACK PEPPER WILD SALMON WITH FENNEL AND APPLES S E RV E S : 4 INGREDIENTS

4 tbsp coarsely crushed black peppercorns 4 (4â&#x20AC;&#x201C;6 oz) skinless wild salmon fillets 2 tbsp olive oil 1 bulb fennel, fronds removed and bulb thinly sliced 1 Golden Delicious apple, thinly sliced 1 medium orange, peeled and cut into segments Juice of 1 lemon 1 tsp chopped chives 1 tbsp avocado oil DIRECTIONS

1. Heat grill to medium. On a flat plate or sheet pan, evenly disperse peppercorns. Push salmon fillets firmly into the peppercorns so that they are imbedded into flesh. 2. Drizzle olive oil over salmon. Place fillets on grill peppercorn-side down. Grill for 3 minutes, then flip and grill for another 3 minutes, or until fish starts to flake when pierced with a fork. 3. In a bowl, combine fennel, apple, orange, lemon juice, chives, and avocado oil. Serve fillets with fennel mixture. PER SERVING

Calories: 200, Fat: 12g, Carbs: 15g, Protein: 8g

6 8 | M & F H ERS | S UMMER 201 8

INGREDIENTS INGREDIENTS

DIRECTIONS

PALEO TURKEY BURGER WITH AVOCADO-MANGO SALSA SERVE S: 6 INGREDIENTS

PER SERVING

2 lbs organic ground turkey breast 2 tbsp diced yellow onion 1 tbsp sriracha 2 tsp smoked paprika 1 tsp ground cumin Black pepper, to taste 2 tsp olive oil Avocado-Mango Salsa: 1 Hass avocado, diced 1 mango, diced 5 leaves cilantro Juice of 1 lime 2 tbsp avocado oil Black pepper, to taste DIRECTIONS

1. Heat grill to medium. In a bowl, combine ground turkey,

onion, sriracha, paprika, cumin, and pepper. Form into 6 patties; drizzle olive oil over patties. 2. Place burgers on grill and grill for 4 to 5 minutes. Turn burgers 90 degrees and grill for another 4 to 5 minutes. Flip burgers and repeat. Remove from grill when meat reaches an internal temperature of 160Â°F. 3. In a bowl, combine salsa ingredients. Top each burger with salsa.

DIRECTIONS

PER SERVING

Calories: 282, Fat: 12g, Carbs: 11g, Protein: 34g PER SERVING

M U SC L E A N D F I T N E SS .CO M / H E R S | 69

GRILLED PORK CUTLETS WITH PEACH-CASHEW COMPOTE SERV ES: 6–8 INGREDIENTS

2 pork tenderloins, fat trimmed 2 tbsp olive oil 1 tbsp sea salt 1 tbsp black pepper 1/8 cup toasted unsweetened coconut Peach-Cashew Compote: 3 tbsp honey ½ cup apple cider vinegar Pinch saffron 2 peaches, diced ¼ cup cashews DIRECTIONS

SUMMER SHRIMP AND SCALLOPS SALAD S E RV E S : 8 INGREDIENTS

1 lb shrimp, peeled and deveined 1 lb bay scallops 1 cup diced green bell pepper 1 cup diced red onion 1 cup diced tomato 1 cup diced mango 1 cup diced cucumber, peeled and seeded ¼ cup thinly sliced scallion ¼ cup thinly sliced fresh mint 1 tbsp red chili flakes ¼ cup olive oil ¼ cup lemon or lime juice Salt, to taste

DIRECTIONS

1. Place about 3 lbs of ice in a container and fill water to the level of the ice. You will be adding blanched shrimp and scallops to it, so leave room in the container. 2. Bring 2 gallons of water to a boil in a large pot. Reduce heat to medium and add shrimp and scallops carefully. Stir to break up any seafood that is stuck together. Poach for 3

minutes, strain, and immediately add shrimp and scallops to ice water. 3. Remove seafood from ice water when it has cooled completely and transfer to a large mixing bowl. Add remaining ingredients to bowl and mix thoroughly. Transfer to a serving bowl. PER SERVING

Calories: 177, Fat: 7g, Carbs: 9g, Protein: 19g

1. Make compote: In a small saucepan over low heat, combine honey, vinegar, and saffron and cook until mixture is reduced by half and slightly syrupy. Add peaches and cashews and cook for 2 minutes while stirring. Remove from heat and let cool. 2. Cut tenderloins into 1½inch-thick pieces. Using a meat mallet, pound tenderloins until they double in diameter. (The pieces should be about ½ inch thick.) Drizzle pork with olive oil and season with salt and pepper. 3. Heat grill to medium and brush with oil. Place tenderloins on grill and grill for 2 minutes. Rotate tenderloins 90 degrees and grill for another 2 minutes. Flip tenderloins and repeat. Remove from grill when meat reaches an internal temperature of 135°F. Let rest for 5 minutes. 4. Top tenderloins with compote and garnish with toasted coconut. PER SERVING

Calories: 193, Fat: 9g, Carbs: 13g, Protein: 17g

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INGREDIENTS

DIRECTIONS

PER SERVING

M U SC L E A N D F I T N E SS .CO M / H E R S | 7 1

CIRQUE DU SOLEIL TIGHTEN UP YOUR TORSO WITH POWERFULLY FUNCTIONAL CORE EXERCISES FROM THE BEST IN SHOWBIZ. BY CAT PERRY | WORKOUT BY BRYAN D. BURNSTEIN | PHOTOGRAPHS BY PER BERNAL

72 | M & F H ER S | S UMMER 201 8

M U SC L E A N D F I T N E SS .CO M / H E R S | 73

Forget ﬂashy abs: Cirque du Soleil performers have to have pro-level core strength.

WORKOUT PLAN CRUNCH (SHORT)

30 SEC.

STAYIN’ ALIVE

30 SEC.

TABLETOP HEEL TO SKY

30 SEC.

CRUNCH (SHORT)

HOW TO DO IT: Do all exercises in a row; rest between each when needed. Once you can complete every exercise for 30 seconds consecutively (an eight-minute routine), add five seconds per exercise. Suggested frequency is once daily, three to five times per week; max of twice daily, seven days per week.

74 | M & F H ER S | S UMMER 201 8

SLAM AND TWIST

30 SEC.

SUPERMAN (OPPOSITE LEG AND ARM)

30 SEC. PER SIDE

INCHWORM

30 SEC.

CRUNCH (LONG)

30 SEC.

NOT SHOWN

• Lie on your back with knees bent 90 degrees, fingers behind head, and abs tight. • Lift just top of shoulders off floor, then return to start. Hold a dumbbell behind head to increase difficulty.

BENT-KNEE V-SIT WITH HEEL CUP • Sit on floor with knees bent 90 degrees, torso leaned back 45 degrees, and hands cupped. Lift feet off floor until shins are parallel to floor. This is the start. • Touch right heel with right hand, twisting torso and bringing left arm behind you. • Return to start position. Repeat on opposite side for time.

BELENKY ALEXANDER

ou’re the star of the show—when you train like the ripped, gravity-defying performers of Cirque du Soleil! We’re not talking pantomiming, though. With artists/athletes performing hundreds of shows a week across the world, these trapeze artists, unicyclists, contortionists, high ﬂiers, and more are athletes to their core— that’s why we’re in awe of their daily abs routine. We tracked down Bryan D. Burnstein, head of Cirque du Soleil performance science, while he was onsite in Las Vegas to design a core routine that works every square inch of your abs and back. The result is a fully functional, tight core that won’t let you down. Give it a shot and watch your strength improve in short order, then get a front-row seat to one of the jaw-dropping Cirque du Soleil (cirquedusoleil .com) performances wherever your travels take you. Though you may not be the next high-wire act, you can crush your core just like the pros do.

STAYIN’ ALIVE • Get in top of plank position, feet slightly wider than hip width. • Extend right hand overhead and then diagonally to side (2 o’clock), while pointing left leg diagonally (8 o’clock) to opposite side. Pause 1 second. • Return to start. Repeat for other side (left hand and right leg).

H A IR & M A K EU P BY A M B ER L EE S C H O N E W E I S. S T Y L IN G BY EL I S A B E T TA RO G I A N I. CLOTHING BY ROGIANI.COM. SHOES BY SKETCHERS

STAR PLANK ROLLOVER (SLOW PACE) • Get in top of full plank position on right side, stacking left foot on top of right. • Lift left arm and left foot into a “star” position. • Hold for 1 to 2 seconds, then walk left hand and foot to floor so you’re in top of a pushup position. Roll into a left-side star plank. Hold for 1 to 2 seconds.

TABLETOP HEEL TO SKY • From a seated position with knees bent 90 degrees and hands beneath shoulders, lift hips to form a tabletop position. • Keeping left leg straight, raise it to the ceiling, as if kicking a ball from the air, then lower to tap heel on floor. • Return to start position. Perform movement for right leg. • Repeat in steady, controlled manner for time.

M U SC L E A N D F I T N E SS .CO M / H E R S | 75

STRETCH CLOCK • From top of plank position, walk hands farther out above level of head, about a foot, and as wide as hips. This is the start. • “Walk” right hand and left foot clockwise simultaneously, then walk left hand and right foot to meet them. Continue in same direction for time. • Repeat going in opposite direction.

DEAD BUG • Lie on your back with your right arm and leg straight, just above the floor. Bend your left knee, lifting foot off floor and bending left elbow. • Place a block between your left knee and elbow, holding it in place using your abs. This is the start. • Keeping left side stable by using your abs, crunch your right leg and arm toward each other until they meet over your chest. • Return to start without letting right heel touch floor.

SLAM AND TWIST • Lie on back with legs on bench, knees bent about 90 degrees. Hold hands to ears with elbows wide. • Sit up quickly, slamming chest to thighs. • Lower torso halfway back to floor and then slam up again. • Lower torso midway again. • Then twist torso, 3 times each to right and left, staying tall. • Return to start position with head back on floor. Repeat for time.

76 | M & F H ERS | S UMMER 201 8

SUPERMAN • Lie, belly down, on a stability ball, legs straight and close together and arms straight. • Keeping neck in line with torso, lift your right arm and left leg until at least parallel to floor. Hold for time, then return to start.

NOT SHOWN

ELBOW TAP • Get in top of plank position, feet hip width. • Touch your right hand to your left elbow, lower hand back to floor, then repeat on other side. Continue for time.

INCHWORM • Starting in top of plank position, hinge hips up to ceiling while walking hands toward feet. • Walk hands back to top of plank. Continue for time.

OBLIQUE CRUNCH • Sit on floor and lean back 45 degrees. • Roll onto right glute with left knee stacked on top of right knee, both bent 90 degrees, and fingers behind head, elbows out to sides. • Crunch knees up to chest as you lift your chest to your centerline. • Return to start by straightening legs out and leaning torso back without touching either to floor. Continue for time.

CRUNCH (LONG) Abs every day? Yup. To get a circusstrong core, it takes a daily commitment.

• Lie on your back with knees bent 90 degrees, fingers behind head, and abs tight. • Crunch up. Reverse slowly.

Head of performance science at Cirque du Soleil

J S

C O IS G R AT T O N / IO

TRAINER:

Bryan D. Burnstein

M U SC L E A N D F I T N E SS .CO M / H E R S | 7 7

BEST

OF SUMMER 2018 Get pumped and pampered all at the same time with these female-focused ďŹ tness getaways. BY CAT PERRY

Try new outdoor sports this summer with REI Outessa.

C O U N T E R C L O C K W I S E F R O M L E F T: G E M I N A G A R L A N D L E W I S ; L I V L A D I E S A L L R I D E M O U N TA I N B I K I N G ; E L E N A P R E S S P R I C H

SUMMER IS HERE! Every day of sunshine is a chance to try a new sport and fall in love with it for a lifetime. That’s exactly why we heart fitness camps—for adults! We combed the country, and in some cases, the globe, and found these ultimate fun fitness camps just for women. You’ll strength train on a beach near the Indian Ocean, learn how to fix a flat bike tire so you can explore the back roads of your hometown, get form tips for running faster and farther more comfortably, or bond with fellow women under the stars. These six ridiculously fun multiday camps are in safe, judgment-free environments guaranteed to take you from unsure to obsessed with new adventures in no time.

LIV LADIES ALLRIDE MOUNTAIN BIKING ACROSS U.S., $385; SAN VIGILIO DI MAREBBE, ITALY, $2,195; VARIOUS DATES (LADIESALLRIDE.COM) Make your weekendwarrior moment really count by hopping on the saddle for a two-day (or six-day, for Italy) women’s mountainbiking (MTB) clinic. More than 40% of the clientele here are newbies to the sport, so don’t worry if you are, too—and more than 80% are in their 30s, 40s, or 50s. Founders Lindsey Richter (a pro mountain biker and owner of Ladies AllRide, LLC) and Meredith Brandt (owner of Grit Clinics, LLC) are on a mission

to inspire confidence outdoors while gripping the handlebars of a mountain bike. You’ll learn to dig deep, to focus on where you want to go (not where you don’t), and to trust yourself—and the bike. From the outset you’ll be grouped with women at a similar riding level, so you’re riding safely. Then you’ll start tackling skills appropriate to your group. You’ll break for lunch, ride trails in the afternoon to put what you learned into action, and then end with optional mini workshops like tire changing, body positioning, and nutrition. You’ll edge past your perceived limits and babebond like nothing else with fellow female riders because

this MTB clinic is just that fun. Don’t worry about bringing a bike—there are sweet top-of-the-line Liv MTB bikes to demo while here, or you can rent one at a local bike shop. You’ll be guided by the best in the business to learn bike-anatomy basics and how to tune it up like a pro, and you’ll learn new riding techniques to tackle tougher obstacles. You can ask all the questions you want because the camp’s sole mission is to help you nail every trail feature, whether you’re a total beginner (“Um, where are the brakes?”) or advanced (“Where is the next berm?”). The company offers 10 events in epic locations across the U.S. and one in Italy.

POP-UP FITNESS X MAURITIUS RETREAT MAURITIUS; FROM ABOUT $400; SEPT. 8–14 (POP-UP.FITNESS) Located 1,200 miles of the southeastern coast of Africa on Mauritius’ pristine Belle Mare beach, this ﬁtness retreat at Long Beach Resort is an easy sell if you love boot camps and beaches. Ocean views don’t mean you can kick up your feet, though (unless you’re doing butt kicks), because the Pop-Up Fitness X vibe is fun but intense, just like training should be. Boot camps include training with kettlebells, TRX, med balls, and battle ropes. Exercises target your full body and burn your abs into submission. Plus, you’ll be challenged in nature with hikes and running drills under the open sky, work out to live DJs daily, and enjoy luxe dining and accommodations for as little as about $400 per person per night, allinclusive. Pop-Up Fitness X is designed by celebrity trainer Olivia Cooney, who is based in London but hosts Pop-Up Fitness events around the world.

M U SC L E A N D F I T N E SS .CO M / H E R S | 79

ZAP FITNESS ADULT RUNNING VACATION LENOIR, NC; $750, WEEKEND; $1,050, WEEK; VARIOUS DATES (ZAPFITNESS.COM)

KRIPALU YOGA RETREAT STOCKBRIDGE, MA; VARIOUS PRICES AND DATES (KRIPALU.ORG) Kripalu Center for Yoga & Health is a wellness playground where you can take true care of your mind and body. The health haven is bursting at the seams with inspiring energy to help ease all of life’s stressors. Retreats not only breathe life and creativity into your yoga practice but also host workshops on Ayurvedic self-care, clean eating and cooking, journaling, mindfulness, and much more. Classes (of which there may be up to eight workshops for you to choose from each day) dive deep into the “why” behind these practices rather than just the “how,” which usually gets most of the attention. In this way you’ll stretch your mind-body connection,

8 0 | M & F H ER S | S UMMER 201 8

literally and ﬁguratively. Retreats center on everything from Outdoor Adventure (June 24–29) to Slow Yoga (July 29– Aug. 3) to primal-folkdance-inspired Buti Yoga (June 15–17) and a Women’s Spiritual Retreat (Aug. 10–12). Lodging prices for dorm rooms start at $87 per night; and for rooms with a private bath/ shared room, from $197 per night. The campus is gorgeous, the food is healthy and allergenfriendly, the atmosphere is sacred, and you’ll grow exponentially on Day 1. Situated at the top of a hill overlooking a sprawling lake, Kripalu is a three-hour drive from New York City (or a Metro North train ride, plus $70 shuttle fee) and a two-hour drive from Boston. Take a full-on break from your busy life while learning deep tools for handling it with more grace than you ever knew you had inside.

Tucked away in the Blue Ridge Mountains, the Reebok-sponsored Zap Fitness Adult Running Vacations will make a runner out of you. For one weekend or week, Zap Fitness guides you along the local winding trails, lakes, and high school tracks to form the backdrop for a transformative training experience for your ﬁtness. You’ll learn everything from pre- and post-run stretching techniques to complementary strengthtraining exercises to, of course, nitty-gritty running techniques (from gait and pace to arm placement and foot strike). On one run you’ll be recorded so that world-class coaches can evaluate your technique and ofer crystal clear pointers that’ll help you improve. Plus, you’ll get nutrition coaching on fueling your

fitness. The relaxed atmosphere belies the serious training you’ll get here at this nonprofit camp. When they’re not training you, the coaches are training elite postcollegiate runners, many of whom are Olympiclevel athletes. If your cardio day always looks the same, don’t miss this opportunity to feel better while logging miles and to sprint faster at shorter distances. A little Zap Fitness coaching and lot of practice are all you need. Run, exercise, take a dip in the ice bath (or hot tub, if that’s more your vibe), gaze at the stars by the fire, and get to know yourself as a runner. Besides unparalleled coaching, the price also includes comfy lodging and three delicious, fit-fuel meals a day. Upcoming camps: Outdoor Adventure Weekend, June 27–July 1; Bear Week, July 8–13; Blue Ridge Running Vacation, July 16–21; Marathon Week, Aug. 5–10; and Half Marathon & Marathon Weekend, Sept. 13–16.

C L O C K W I S E F R O M T O P L E F T: J E N N I F E R R E I S ; D I VA C Y C L I N G C A M P ; E L E N A P R E S S P R I C H ; C O U R T E S Y O F Z A P F I T N E S S

REI OUTESSA SQUAW VALLEY, CA; WATERVILLE VALLEY, NH; $899 EACH; VARIOUS DATES (OUTESSA.COM)

DIVACYCLING CAMP CHARLOTTE, NC, AND VARIOUS OTHER LOCATIONS; $1,300 FOR 4 DAYS, OR FREE WITH SCHOLARSHIP; VARIOUS DATES (DIVACYCLINGCAMP.COM)

The spirit behind this women’s cycling camp builds a family of friends on two wheels. Women from ages 20 to 70 come from all over the world to ride together at this fun-ﬁlled camp. You’ll learn everything from how to change a ﬂat tire to

climbing techniques for getting uphill to which wine to pair with your meal. With the camp you get coaching, riding, yoga, physical therapy, goodie bags, and wine tastings. Function meets fun! Diva participants always come back for more, with the camp boasting an amazing 99% return rate. DivaCycling hosts a monthly half-day clinic in Charlotte, NC, so you’re never far from the adventure, but its all-inclusive multiday

getaways are ofered all over North America, with the next camps being in Muskoka, Ontario (Sept. 20–23) and Marietta, SC (Oct. 18–21). (Earlier options include Huatulco, Mexico, and Asheville, NC.) Plus, a new scholarship program allows six women to attend multiday camps for free. Each camp has only ﬁve to 30 women, from beginners to experienced racers, and a max of ﬁve women per coach, so there’s plenty of one-on-one attention.

Runs in a variety of terrains with the Zap Fitness Reebok Running Vacations help you go places. Whether you consider yourself a true runner yet or not, you will be by camp’s end.

Nationwide outdoor retailer REI brings us REI Outessa, a women’s-only fitness retreat where you can learn outdoor sports in a safe environment. Learn to kayak, standup paddleboard, mountain bike, or rock climb confidently, or do sunrise yoga in the forest under the guidance of female experts. The camps happen twice a year: in Tahoe (Squaw Valley, CA, Aug. 2–5) and in the White Mountains (Waterville Valley, NH, Sept. 13–16). Last year nearly 1,000 women from their 20s to 60s joined the fun. There’s even a backpacking workshop that can take you from clueless to fearless with navigation skills, compass reading, and safety for when you’re out solo or want to lead a girls’ trip into the mountains. Outessa costs $899 for three packed days that include free gear usage, all meals, and all lessons, run by pro female outdoor instructors. Bonus: Every attendee gets a supersweet swag (backpacking) bag filled with items from REI partners like Osprey, HydroFlask, The North Face, Maui Jim, and more (value: $300). For a separate fee, you can glamp, camp, or stay in a nearby hotel—but you can’t leave without having a blast. M U SC L E A N D F I T N E SS .CO M / H E R S | 8 1

HOW TO: Warm up with a light jog

and some light stretching. Run each interval for 1 minute, taking 2 minutes to recover between each run. Repeat for 4 sets. Mark your start with some kind of landmark (light pole, mailbox, water bottle). Run at 85 to 90% effort for 1 minute. Recover for 2 minutes. Run for 1 minute back toward the start at the same intensity. Your goal is to get back to where you began in the given time. During your recovery period, make your way back to your original start. This will always be your starting mark. Repeat for a total of 4 sets there and back, then cool down and stretch.

HOW TO: Do the exercises in the

order given, completing as many circuits as you have time for. (Aim for at least 3.) Burpee (10x) Air Squat (20x) Walking Lunge (80 feet) Bear Crawl (80 feet) Plank (1â&#x20AC;&#x201C;2 min.) M U SC L E A N D F I T N E SS .CO M / H E R S | 8 3

HOW TO: Find a set of stairs

(ideally 2 to 3 flights) and a flat surface. Warm up before getting into the main workout, doing as many rounds as possible (AMRAP). Finish with the cooldown.

Do each exercise for 30 seconds. Jumping Jack Walkout: Hinge forward from hips, placing hands on ground; walk your hands out to a full plank; walk hands back to feet. Plank Lunge: From plank, bring right foot outside right hand; rotate chest to the right, lifting left arm toward 8 4 | M & F H ER S | S UMMER 201 8

Stair Run: Run up and down 3 flights of stairs; don’t skip any steps. Air Squat (30x) Power Stairs: Run up and down 3 flights of stairs, skipping 1 to 2 stairs, depending on your level of comfort. Squat Plank Thrust (10x)

Stair Walk: Slowly walk up and down 1 flight of stairs or until your heart rate has returned to normal. Cat/Cow: From all fours, alternate rounding head and tail bone down toward the ground and up toward the sky. Plank Lunge: Slow pace; hold at any tight spots.

the pool deck, facing the pool wall. Drop your body below the water, then explode up, extending your shoulders above your elbows. Push through, with the focus on being “tall” before lowering yourself back down. HOW TO: Complete the

circuit 2 times. Rest 10 seconds between each set and 1 minute between circuits. Full Plank (30 sec.) Prone Superman (20x) Forearm Side Plank (30 sec. per side) Pushup (20x) Glute Bridge (40x) Plie Squat (15x) Pushup to Squat Thrust (8x) Mountain Climber (60x)

Keeping your toes pointed forward, step out wide under water with your right foot. Sink your hips back and down over your right side while keeping your left leg straight. Step back to center, then repeat on the other side.

Stand with your back to the pool wall, resting your elbows and forearms on the edge of the pool. Keeping your legs straight and zipped together, lift them until they are parallel to the pool floor. Lower legs with control until they almost touch the pool floor. Repeat.

P R E V I O U S S P R E A D : G E T T Y I M A G E S . T H I S PA G E : H E N R I K S O R E N S E N / G E T T Y I M A G E S ; J AY S U L L I VA N

sky. Return to plank and repeat on opposite side. Repeat for time. Reverse Lunge (30 sec. per leg) High Knee

Knee-up (30 sec.): Alternating pulling knees toward chest with both hands while pushing hips forward. Sumo Squat Opening (30 sec.): Do a low sumo squat, placing elbows inside thighs to press knees wide, then stand up and extend arms above head. HOW TO: Find a flight of

stairs and a flat surface at the bottom where you can do the intervals. Begin with the brief warmup before moving into the main workout.

Jog in Place (30 sec.) “X” Hop (30 sec.): Start with feet together, then take a small hop forward, jumping feet hip-width apart. Jump back to starting position, bringing feet together, then hop backward, feet hip-width apart. Stay on the balls of your feet.

Toe Tap (30 sec.): Alternate tapping toes quickly off the first step. Lunge-up (1 min. each): Every 2 steps, drop into a low lunge walking up the stairs. Lightly jog down the stairs. Repeat. Jumping Jack (30 sec.) Sprint (1 min.): Run up stairs, skipping every other step. Slowly walk back down. 2-to-1 Jump (1 min.): Starting at the bottom of the stairs, jump up 1 to 2 steps, land on one foot. Continue for time, alternating feet. Walk down and rest

30 seconds. Sprint (30 sec.): Sprint up stairs. At the top, squat and hold for 30 seconds. Walk down. Repeat 2-to-1 jump/ sprint series. Lateral Squat: Stand with left side of your body facing stairs and left foot on second or third step. Squat up the stairs, skipping every 2 to 3 steps (depending on fitness level and stair height). 180 Squat Jump (30 sec.): Do these at top of stairs; walk down. Lateral Squat: Right side. 180 Squat Jump (30 sec.): Do these at top of stairs; walk down.

Repeat sequence 4x: Lateral Shuffle: 5 low shuffles to the right, touch down with left hand, 5 low shuffles to the left, touch down with right hand. Sprint: Sprint up stairs.

HOW TO: Complete 1 to 5

rounds of the circuit, depending on your fitness level and time allowed. Do workout in water that’s chest deep. Mountain Climber (30 sec.): With hands on the pool edge, alternate raising your knees toward the surface of the water. Push your toes toward your shin, extending your heel. As the heel of your foot lands, immediately drive opposite knee up. Wall Tap (45 sec.): Hold onto pool ledge with legs behind you. Let go of the wall and tuck your knees into your body, rolling back to bring your feet forward to tap the wall. Roll back and reach your hands back to the wall. That’s 1 rep.

BARTEK SZEWCZYK/OFFSET

Kickboard Push Pull (45 sec.): Hold a kickboard vertically in front of you, feet staggered. Push and pull the board in front of you, using as much power as you can while remaining stationary. Push Off and Swim Back (1 min.): Holding onto the lip of the wall, bring both feet onto the wall in front of you. Push off the wall, letting the momentum carry you 1 to 2 seconds. As you start to slow down, quickly tuck your knees in and flip forward into a freestyle swimming position, swimming back to starting point.

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HOW TO: This workout

alternates a steady base pace (one where you should be able to hold a conversation while jogging) with a burn pace (much faster but not an all-out sprint). Warmup (3 min.): Jog at an easy pace.

Tip: Keep your chest up, feet flat on the ground, and knees tracked over toes.

Note: Keep a minimum of a medium gear for recovery and a heavy gear for your pushes. Choose one leg to count your pedal strokes.

GOAL: Improve muscle HOW TO: You can do this

workout on any bikeâ&#x20AC;&#x201D;just adapt the drills based on how many gears your bike may have. Warm up by cycling at a moderate intensity for a few minutes, then integrate the drills when you have some open road to play with.

balance between legs and hips. When riding up a hill, change the leg you use to accelerate every 5 pedal strokes. Example: Push hard with right leg for 5 strokes, then push hard with left leg for 5 strokes; continue to alternate until you reach the top of the hill. Use a medium-heavy gear.

GOAL: Build endurance.

Push hard for 10 strokes; recover for 10 strokes. 86 | M & F H ERS | S UMMER 201 8

GOAL: Gain speed and athletic training.

Light gear; cadence 65 to 75 rpm (15 sec.). Medium gear; double your cadence to 110 to 150 rpm (45 sec.). Repeat 3 times, then recover in a lower gear for 1 minute. You can do this drill on a hill or a flat road.

GOAL: Increase power and strength. Every time you hit a hill, use all your explosive power to go as fast as you can on the way up. Once you get to the top, drop your speed by 50%; repeat. In a perfect world, youâ&#x20AC;&#x2122;ll alternate exerting full power up to 30 seconds at a time with about 1 minute of recovery at 50%. For an even bigger challenge, increase the gear with each sprint.

Cooldown (3 min.): Do a brisk walk to help bring down your heart rate.

GETTY IMAGES; PER BERNAL

Push hard for 20 strokes; recover for 10 strokes. Push hard for 30 strokes; recover for 10 strokes. Repeat as terrain permits.

HOW TO: Do each circuit 3

times through. You can sprint outdoors or on a treadmill. Repeat 3x: Pushup (20x, rest 30 sec.) Lunge Jump (20x, rest 1 min.) Sprint (1 min., rest 1 min.)

warmup, then do 1 circuit of the main workout.

Squat (20x) Walking Lunge (20x) Walkout (10x) Bridge Hip Lift (20x) Plank Hold (30 sec.)

180 Squat Jump (20x):

ceiling. Engaging the core, lift right leg off floor, touching right foot with left hand. Lower right leg just above floor and repeat. Burpee to Broad Jump (10x): Jump down into a plank position, do 1 pushup, then hop back up to your feet. Jump forward as far as you can. That’s 1 rep. Break Dancer Pushup (10x): Begin in a full pushup position, then bend elbows to hover chest just above floor. Press back to starting position, hopping both feet forward so knees are just above floor and directly under hips. Rotate to right side, bringing left knee to meet right elbow in a crunch. Return to center and repeat on opposite side. That’s 1 rep. Single-leg Squat (15x per side): Stand tall with left foot off floor. Bring both arms forward and extend left leg straight in front as you slowly squat down with right leg. Go as deeply as you can while keeping left leg lifted; press through right heel to return to start and repeat. Plank Shake (5x per side): Begin in a forearm plank position, forming a straight line from head to heels. Gazing down, reach right arm forward as if you were going to shake someone’s hand. Hold here for 5 seconds, then return to start before repeating on opposite side.

GETTY IMAGES; PER BERNAL

Repeat 3x: Dip (20x, rest 30 sec.) Plank (1 min., rest 30 sec.) Jump Rope (1 min., rest 1 min.) Pike Pushup (20x, rest 30 sec.)

HOW TO: Start with the

Squat down and then, as you come up, jump and turn 180 degrees, landing in squat. Diamond Pushup (10x): Get into a pushup position with hands under chest in a diamond shape. Lower chest to floor, then press back up. Single-leg Bridge (20x per side): Lie faceup on floor with knees bent and feet flat on floor, hip-distance apart. Extend right leg toward ceiling. Engaging glutes, lift hips toward ceiling, pressing left heel into floor. Lower hips just above floor and repeat. Side Plank Toe Touch (15x per side): Begin in side plank, right hand on the floor directly below right shoulder, feet stacked. Bring right leg in front of your body while extending left arm toward

M U SC L E A N D F I T N E SS .CO M / H E R S | 87

hip extension. Sweep left leg behind you into a resting lunge position, then stand up, keeping right arm above head. Reverse the movement, getting into lunge and then lowering to floor.

HOW TO: Perform 3 to 4 full

rounds of this circuit. Youâ&#x20AC;&#x2122;ll need a mini band and a longer resistance band, plus a set of dumbbells or a kettlebell. Sprint (5x): Find a large hill and sprint up it. Turkish Getup (5x per side): Lie faceup on floor, right knee bent with foot flat on floor and right arm straight above head. Bring left arm 45 degrees to your side. Using your core, roll up onto left elbow and then to left hand, lifting hips to the sky with full

Lateral Band Walk: Place small resistance band around your ankles. Stand in an athletic stance and laterally step hip-width apart, maintaining tension with the band. Take 20 steps in each direction; reverse and repeat. Renegade Row With Rotation (10x per side): Start in a plank with dumbbells in your hands underneath your shoulders and your feet hip-width apart. Row one bell and then turn your torso, extend your arm, and heave the weight overhead. Simultaneously, pivot both feet so youâ&#x20AC;&#x2122;re on the inside

and outside of your sneakers. Use your core to control the same movement descending back down to your plank. Alternate side to side. Isolated Rear-delt Flye With Reverse Lunge (20x): Hold long resistanc b d i h arms extended in f chest, palms up. Pu apart, keeping your a straight. At the same time, step right foot back in a revers nge. Step back to start and lunge back with left foot, keeping band pressed out to side in a static hold.

Rotating Pushup (8x): Begin in a full pushup position. Lower chest toward floor. Extend elbows out to 45 degrees, then push up. Maintaining this position, lower back to a pushup and then bring elbows in toward b d nd push up again.

HOW TO: Alternate between

Squat High Knees Mountain Climber Speed Skater

Alternating Step-back Lunge Pushup Single-leg Deadlift Front Kick 8 8 | M & F H ERS | S UMMER 201 8

EDGAR ARTIGA; GETTY IMAGES

both circuits; do each full circuit 2 times. Do each exercise for 40 seconds, resting 20 seconds before continuing to the next move.

Pushup to Downward Dog (10x)

1 time before getting into the sprinting section. Finish with the bonus ab moves if time allows.

Sprint: Sprint 400 meters or whatever distance you can cover in 2 to 3 minutes. Jump Lunge (40x) Pushup (20x) Elbow Plank (1 min.) Sprint: Sprint 200 meters or whatever distance you can cover in 1 minute. Jump Lunge (20x) Pushup (10x) Elbow Plank (1 min.)

You should feel both exercises in your back and hamstrings. Walkout (10x): Lean forward to touch your toes, then walk your hands out to a plank; walk hands back to feet. Hip Hinge (10x): Place hands behind head. Pull elbows back and hinge forward from hips until chest is parallel to floor. Keep back straight and knees slightly bent.

2 rounds: Sprint: Sprint 100 meters or whatever distance you can cover in 20 seconds. Burpee (15x) Jump Squat (15x) Sprint (100 meters) Burpee (10x) Jump Squat (10x) Sprint (100 meters) Burpee (5x) Jump Squat (5x) Sprint (100 meters)

M A R C O G O V E L / O F F S E T; J AY S U L L I VA N

HOW TO: Do the full warmup

2 rounds: High Knees (20x) Air Squat (20x) Lunge (10x per leg) 2 rounds: Butt Kick in Place (20x) Lateral Lunge (10x per leg)

Hollow Body Hold (1 min.) Situp (50x) Hollow Body Hold (30 sec.) Situp (25x) Mountain Climber (1 min. max effort) Full Plank (1 min.)

HOW TO: Do each move for

40 seconds, resting 20 seconds between each exercise. Complete 5 rounds supersetting the moves. Youâ&#x20AC;&#x2122;ll need a step or a bench. Incline Pushup to T: Begin in a full pushup position with your hands on a step and your legs extended behind you. Do 1 pushup, then raise left hand while rotating body to left side. Repeat pushup, then raise right hand while rotating body to right. Continue, alternating sides for time.

HOW TO: Do each of the

moves below for 1 minute each, resting as little as possible between each move. If time allows, repeat the circuit. Inchworm Mountain Climber Burpee Pushup Side Plank (right side) Bear Crawl Side Plank (left side) Bridge Crunch

Stepup Balance: Stand tall with right foot on a bench and arms at sides or clasped in front. Step up onto bench, pushing through right foot, while lifting right knee forward to hip height. Step down with left foot and repeat on opposite side. Continue, alternating sides for time. M U SC L E A N D F I T N E SS .CO M / H E R S | 89

THIS PROTEIN IS SO CLEAN Purely Inspired Organic Protein is premium fuel for your body. Just ask Danica Patrick. BY GINA VALENTINE

WE ALL KNOW a tasty protein shake is the perfect way to follow up a workout. Problem is, there are a lot of less-than-perfect protein supps out there, and just like cruddy gasoline can muck up your car’s engine, gunky protein can hold you back from your goals.

Who understands this comparison better than professional race car driver Danica Patrick, who not only has the chops to bump and run with the boys all day but also possesses a cover model physique? It stands to reason that this superfit sports star would choose one seriously clean protein, and she does: Purely Inspired Organic Protein Plant-Based Nutrition. Boasting 20 grams of plantbased protein and 7 grams of fiber along with just 130 calories and 2 grams of fat per serving, these shakes are a delicious dose of premium fitness fuel.

THE SEAL DEAL That USDA Organic seal isn’t just for show. It signifies that the contents are 95% or more certified organic—free of 9 0 | M & F H ER S | S UMMER 201 8

unapproved, synthetic additives like pesticides, chemical fertilizers, and dyes, and not processed using industrial solvents, irradiation, or genetic engineering, according to the USDA. Meanwhile, the remaining 5% may only be ingredients from an approved list. This particular formulation is also blissfully free of gluten and artificial flavors, colors, and sweeteners. In other words, it’s just about the cleanest protein money can buy.

PURE POWER

MIX IT UP Purely Inspired Organic Protein comes in two appetizing varieties: Decadent Chocolate and French Vanilla. The makers recommend mixing a serving with 9 to 10 ounces of water or a nondairy drink, like almond, rice, or coconut beverage. Then just shake it up and savor the flavor. It’s also ideal for blending into your favorite smoothie. Need inspiration? Purely Inspired features some mouthwatering recipes on its

This powder makes for tasty shakes that deliver plenty of clean, organic protein without junky additives. For more information, visit purelyinspired.com.

website—including a proteinpacked chocolate peanut butter smoothie, a strawberry orange protein smoothie, and a morning matcha protein smoothie. So if you’re looking for clean, high-octane protein, look no further than this powder. As Patrick proves, it’s just what you want to hit the accelerator on your daily race to a phenomenal physique. Ladies, start your fitness engines, and we’ll see you at the finish line.

S P O N S O R E D B Y P U R E LY I N S P I R E D

PATRICK APPROVED

BODY-BARING ESSENTIALS How a newly supplement-ized set of molecules—essential amino acids—promises to power up your progress. BY GINA VALENTINE

92 | M & F H ER S | S UMMER 201 8

EARLY ON in the workout game, you learn that protein powder is critical to getting the lean, muscular look you crave. You hit the next level with branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. But new research has uncovered that these so-called building blocks of protein don’t really work on their own—and that to get what your body really requires, in just the right amounts, you need

something else: essential amino acids (EAAs). So drop the dumbbells for a moment, here’s the scoop. Anytime you lift weights, you’re breaking down muscle tissue by making micro tears in muscle ﬁbers. Then comes the crucial recovery and growth phase, and that’s where EAAs really shine. “Essential amino acids are necessary for laying down new tissue in muscle,” notes Marie Spano, R.D.,

O F F S E T; S H U T T E R S T O C K

C.S.C.S, co-editor of the National Strength and Conditioning Association’s Guide to Sport and Exercise Nutrition. The trick, though, is taking them all at once and in the correct amounts. That’s where Robert R. Wolfe, Ph.D., chair of the nutritional longevity department at the University of Arkansas, comes in. “The number and quality of muscle ﬁbers are key to

muscle health,” Wolfe observes. “And consumption of EAAs is the most efective way to positively influence muscle fiber number and quality.” He should know. He’s been grappling with creating the perfect amino acid profile to build muscle for most of his life. And after 17 years of research, $20 million in grants, and 20-plus human clinical trials, Wolfe has patented an essential amino acid formula that delivers all nine EAAs (the BCAAs leucine, isoleucine, and valine, plus six others: methionine, phenylalanine, tryptophan, threonine, lysine, and histidine). This formula provides up to three times more anabolic response and a net gain of muscle protein compared with the same amount of whey protein. Some of his studies on people confined to bed rest for 30 days even showed that properly formulated EAAs actually reversed muscle loss and boosted strength by 28%. That’s huge—proof they can go right to where they’re needed, with just the right ingredients for maximal muscle response. Essentially, the EAA code has been cracked. And taking a simple supplement with patented EAA technology can start making you fitter, stronger, and healthier today. OK, you can pick the dumbbells back up now. Just make sure to grab an EAA supplement when your workout is done.

Let’s Get REAAL

This light, clean EAA supplement delivers three times the beneﬁts of whey protein—without the calories. ONE OF THE BIG BUMMERS in the ﬁtness life is crushing a challenging workout, only to be left feeling bloated by your post-sesh protein shake. Ditch that downer and accelerate toward your gym goals with REAAL, an EAA (essential amino acid) supplement boasting Dr. Wolfe’s patented ratio of the nine essential amino acids discovered to be most efective at facilitating muscle growth and restoration. Why get REAAL? It’s simple. Science indicates that EAAs are the future—a body-friendly shortcut to much more eicient recovery. After years of research and 20-plus clinical trials, they’ve proven to be three times more efective than whey protein and 32 times more efective than BCAAs. And at just 20 calories per serving, REAAL is leading the way, optimizing muscle growth, restoration, and maintenance while improving the health of tissues and organs, mental acuity, metabolic function, and every physiological process in the body. It’s not just a lean, mean formulation, either. It’s also gluten- and lactose-free and available in four equally potent varieties: Brazilian Berry, Fuji Grape, Dragon Fruit, and Vegan Capsules. So if you’re ready to say goodbye to post-workout bloat and hello to life-changing progress, it’s safe to say the answer is clear. REAAL clear. (reaalmuscle.com) M U SC L E A N D F I T N E SS .CO M / H E R S | 93

WANNA BE A FITNESS MODEL? Enter to win $20,000 and a Muscle & Fitness Hers feature!

THE MS. HEALTH & FITNESS competition is a search for the next Muscle & Fitness Hers ﬁtness model, and you could be her! Last year, Anna Neal won the title of Ms. Health & Fitness 2017 and received $20,000 and a twopage spread in Muscle & Fitness Hers. It was a life-changing experience that has helped her further her ﬁtness career and continue to pursue her dream of opening a gym of her own. Two other women took home $2,000 and $1,000, respectively, and earned full-page features in Muscle & Fitness Hers.

Now it’s your turn! Do you want to be featured in Muscle & Fitness Hers and take home $20,000 in cash? Visit to submit your registration today and you could be the next one to grace the pages of Muscle & Fitness Hers magazine!

Muscle & Fitness Hers (ISSN 1550-2880) Vol. 19, No. 2, is published quarterly (Spring, Summer, Fall, Winter) by Weider Publications LLC, a division of American Media Inc. 4 New York Plaza, 4th FL, New York, NY 10004. Periodical rates of postage paid at New York, NY, and at additional mailing oices. Copyright © Weider Publications LLC 2018. All rights reserved. Canada Post International. Publications Mail Sales Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Subscription rate is $23.96 for (1yr) 4 issues in U.S.A. In Canada (1yr) 4 issues $27.96 US$. Outside of U.S.A. and Canada (1yr) 4 issues $33.96 US$. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back Issues call toll-free (800) 340-8957 or write to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NON-POSTAL and MILITARY FACILITIES: Send U.S. address changes to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc., P.O. Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Muscle & Fitness Hers, P.O. Box 37207, Boone, IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications LLC and cannot be used without permission in writing. Muscle & Fitness Hers is not responsible for returning unsolicited manuscripts, photographs, or other materials. Weider Publications LLC and American Media Inc., publisher of Muscle & Fitness Hers, do not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications LLC or American Media Inc. verify the accuracy of any claims made in conjunction with such advertisements. Tile Trademark registered in U.S. Patent and Trademark oice. Printed in the U.S.A. 9 4 | M & F H ER S | S UMMER 201 8

STEVEN LE

Anna Neal (pictured) took home $20,000 in cold hard cash last year. Would you like to be next?

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“I WILL NEVER FIND THE LIGHT UNLESS, LIKE THE CANDLE, I AM MY OWN FUEL.”

BONNIN STUDIO/STOCKSY

—BRUCE LEE