Professional Documents
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FITNESS MAGAZINE
TRAINING
GUIDE
TRAIN LIKE THE
INSANELY
FIT!
Core-Carving
PREGNANT
IN THE
WEIGHT ROOM:
HOW TO KEEP
IT SAFE
FALL 2014
$3.99
Plyo
ICING
INJURIES:
WHY
WHEN
HOW
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FEATURES
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FALL/14
TRAINING
BEYOND THE
BENCH PRESS | 26
Build amazing upper-body
strength with a superset
routine that hits your chest,
back, shoulders and arms
from every angle.
HIIT A HOMERUN | 10
Next time youre itching
for some high intensity
intervals, look no further
than your local ball
diamond for a 15-minute
bleacher workout.
GREAT LENGTHS | 34
Find out how a yoga strap
can help you get a deeper
stretch than ever before, and
get ready to add exible to
your list of abilities.
NUTRITION
DIET CRAZED | 22
in every issue
EDITOR'S NOTE | 4
TRAINER TALK | 8
Our Editor-in-Chief
rambles about the body
(and mind) benets of
thinking outside the box.
CONTRIBUTORS | 3
Meet the masterminds
behind each word and
workout.
PURE ADRENALINE | 6
Moments of strength to
get you all red up.
INJURY REPORT | 38
The doctor is in. Sports
chiropractor James Ho
gives you the cold facts
on treating ailments
with ice.
ON THE COVER
COVER MODEL
LIBBY DIBIASE
PHOTOGRAPHY
DAVE LAUS
MAKEUP & HAIR
SARAH SCOTFORD
SHOT AT
FTW CROSSFIT, OHIO
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contributors
JESSIE HILGENBERG,
STRONGCAMP DIRECTOR
DR. HO PHOTO ANDREW BADDER
DAVE LAUS PHOTO LORI FABRIZIO
JESSIE HILGENBERG, SANDY BRAZ AND CARLEEN LAWTHER PHOTOS PAUL BUCETA
CARLEEN LAWTHER,
FITNESS MODEL, PA, PTS, WBFF BIKINI PRO
Beyond the
Bench Press, page 26
As far as tness models go, Carleen is the whole
package. A personal trainer and Level One
Fascial Stretch Therapist, she has applied her
knowledge of tness to her own body to build
the beautifully athletic physique you see in our
training feature on page 26 (which she also
designed). She built this upper-body routine
that incorporates heavy compound movements
for developing strong, functional muscle. These
movements hit the front and back of the arms,
entire shoulder girdle, back and chest.
THE GOAL OF THIS ROUTINE IS NOT TO WORK TO FAILURE BUT
TO MAKE SURE YOU COMPLETE ALL REPS WITH GOOD FORM.
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SANDY BRAZ,
STRONG DEPUTY EDITOR
editors note
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THINK
INSIDE
THE BOX
SO YOURE SIPPING A COFFEE AND
FLIPPING THROUGH YOUR BRAND
NEW ISSUE OF OUR TRAINING GUIDE
IN SEARCH OF SOME PRE-GYM
MOTIVATION. BUT SOMETHING IS
DIFFERENT: theres a CrossFit athlete on the
cover, and the featured workout inside isnt
a standard weight room routine, but a highly
intense, kinda crazy-looking WOD (CrossFit
slang meaning Workout of the Day).
At this point, you may be wondering
where the big bodybuilding-style split or
hardcore Leg Day workout is that you look
forward to smashing the moment the
Training Guide hits your inbox. Dont panic.
Were not transitioning into a CrossFit
publication, nor are we neglecting our
readers who live for the ve-day split.
The fact is, the concept of working out
has evolved. Fitness, even bodybuilding, has
expanded to include elements of functional
and sport-specic training in order to create
a more balanced, all-encompassing denition
of t. We, the tness community, are
borrowing eective training methods from
every kind of athlete, from track and elders
to gymnasts, in an eort to become stronger,
faster, and generally more awesome, than
mankind has ever been before.
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Kirstyn Brown,
Editor-in-Chief
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The best
feeling is
that point
right after a
workout when
you know
you gave it
everything.
masthead
Erin Lutz
DEPUTY EDITOR
Sandy Braz
SENIOR DESIGNER
Jacqueline Hornyak
DESIGNER
Andreia Pereira
COPY EDITOR
Chelsea Clarke
STRONGCAMP DIRECTOR
Jessie Hilgenberg
STRONGCAMP AMBASSADOR
Nichelle Laus
DIGITAL MEDIA SPECIALIST
Ryan Keaveney
VIDEOGRAPHER
Sarah Scotford
COVER ATHLETE
LIBBY DIBIASE
TAKING FIVE
PHOTOGRAPHY COORDINATOR
Annette Milbers
CHIEF FINANCIAL OFFICER
Kim Gunther
ADVERTISING SALES
Kevin Detto
kdetto@strongtnessmag.com
416-804-3616
THE TEAM ON SET AT TORQUE BARBELL CLUB
WITH FITNESS MODEL CARLEEN LAWTHER
LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
DEPUTY EDITOR
SANDY BRAZ
MAKING SOME
ADJUSTMENTS
CONTRIBUTORS
Sandy Braz, Caterine Dupuis, Lori Fabrizio, Jessie
Hilgenberg, James Ho, Dave Laus, Carleen Lawther,
Nichelle Laus,Valaria Nova, Sarah Scotford.
CARLEEN
CATCHES
HER BREATH
BETWEEN
SPRINTS.
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare
professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or diculty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild
soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.
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SPECIAL THANKS
Allegiance Fitness, Anytime Fitness, Better Bodies,
Bodybuilding.com, Elite Performance Center, Extreme
Monkey, FTW CrossFit Ohio, Torque Barbell Club.
DISTRIBUTION
Disticor Magazine Distribution Services
Office 905-619-6565
PRINTING
II;fee\cc\pDXib[\>iffkFZ\0',$*-)$*)+,
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If you really
want to f ly,
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TRAINER TALK
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WRITTEN BY JESSIE HILGENBERG
STRONGCAMP DIRECTOR & HEAD TRAINER
Pregnant
Lifting
&
IT NEVER REALLY
OCCURRED TO ME what a
huge topic tness and pregnancy
is until I found out I was pregnant. If youre currently in my
position then you probably have
a ton of questions too, which is
why the rst thing I did was hunt
down a doctor that supported
my goal of staying t throughout
my pregnancy.
Now, Id love to say that I
went to the gym and continued
killing my workouts as soon as
I had clearance, but my body
had other ideas. The all-day
nausea and giant waves of
exhaustion that came around
week seven were nothing short
of life altering. I spent about six
weeks struggling to eat balanced
meals (when absolutely nothing
sounded appetizing) and trying
with all of my might to get
through a decent workout.
I knew it was temporaryI
just needed to get through the
rst trimester. But going from
one extreme (a tness rock star)
to the other took its toll mentally, and it was a struggle not
to be hard on myself for feeling
lazy. This is when I learned how
to have compassion and patience
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UPCOMING DATES
HOUSTON, TX OCTOBER 17-19, 2014
PHOENIX, AZ NOVEMBER 7-9, 2014
LAS VEGAS,NV MARCH 27-29, 2015
JESSIE HILGENBERG
KILLER
WORKOUTS
INFORMATIVE
SEMINARS
MOTIVATION
MEET & GREETS
THE ENTIRE
EXPERIENCE
PHOTOGRAPHED BY
PAUL BUCETA
STRONGCAMP
WITH HEAD TRAINER JESSIE HILGENBERG & STRONG FITNESS MAGAZINE
To reserve your spot e-mail: jhilgenberg@strongfitnessmag.com
STRONG-CAMP.COM
FITNESS MAGAZINE
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R
E
H
C
A
E
L
B
TRAINING
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REPORT
How to:
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EXERCISE
Warm-up Light Jog
TIME/REPS
5 minutes
HOW TO
Dont go too crazy; youre just warming up muscles and joints and starting to increase
your heart rate.
45 seconds; as many
reps as you can
Decline Push-Up
45 seconds; as many
reps as you can
Sprint
2 minutes; as many
sprints as you can
Core Walkout
1 minute; as many
reps as you can
bleachers.
Toe Tap
45 seconds; as many
reps as you can
Tricep Dip
45 seconds; as many
reps as you can
200-300
The number of
calories you burn for
every plyo routine
you complete
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SOLDIER ON
TRAINING
Before you
tackle this
CrossFit
workout,
youll need
to summon
the strength,
confidence
and bravery
of a hero.
PHOTOGRAPHY BY DAVE LAUS
MODEL LIBBY DIBIASE, CROSSFIT ATHLETE
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15
Youve probably
heard that
CrossFit is a
popular method
for getting ripped
among thousands of men and
women in uniform, from the
Marines to the Military. But did
you know that some of the sports
most difficult workouts are
named after soldiers who have
been killed in combat?
Thats right. If youve ever had
your butt kicked by a Badger,
a Michael or a Murph, then
youre already familiar with
these incredibly challenging
WODs (Workout of the Days) that
require every bit of grit, ounce of
strength and inch of muscle you
have to complete them.
This bad boy, known as the
DT Hero WOD, is no exception.
So check your ego at the door,
step up to the bar and find out
what youre made of.
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EXERCISE
Barbell Deadlift
Hang Power Clean
Push Jerk
REPS
12
9
6
WHO
IS
DT?
This workout was named after
United States Air Force Staff
Sergeant Timothy P. Davis.
Davis was killed in February
of 2009 while serving in
Afghanistan at the age of 28.
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BARBELL
DEADLIFT
SET UP: Stand in front
of a loaded barbell with
feet hip-width apart
and tucked under the
bar so it rests against
your shins. Keeping a
straight spine, squat
down and grasp the bar
with a shoulder-width
overhand grip. Maintain
a slight arch in your
lower back throughout
the movementdo not
round your back.
FORM CHECK:
Keep your
chest lifted
and shoulders
back.
A.
B.
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practice
the
movement
with an
unweighted
bar
A.
18
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HANG
POWER
CLEAN
SET UP: Stand holding the
bar with a shoulder-width,
overhand grip. Bend your
knees and hips slightly so
the bar is hanging at knee
level and your shoulders
are over the bar (A).
B.
C.
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PUSH JERK
A.
LIKE THIS
WORKOUT?
Here are some other
Hero *WODs to put
you to the test:
MICHAEL
JERRY
For Time:
Find more
of Libbyand
her WODsat
strongfitnessmag.com
Run x 1 mile
Row x 2 km
Run x 1 mile
McGHEE
As many rounds as
possible in 30 min:
275 lb Deadlift x 5
Push-Ups x 13
24-inch Box Jumps x 9
B.
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NUTRITION
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DIET
Face-Off
Which is better for
athletes: Paleo, Keto
or Mediterranean?
Find out what
nutrition experts
say about three
of the trendiest
diets in fitness.
WRITTEN BY SANDY BRAZ, DEPUTY EDITOR
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THE
KETO
GENIC
DIET
(aka Keto)
According to
the Boston Medical
Center, approximately
45 MILLION
AMERICANS DIET
EACH YEAR
WHAT IT IS:
Known for its focus on fats, Keto
is moderately protein-based
and very low in carbohydrates.
In fact, strict Keto-dieters get
as much as 75 percent of daily
nutrients from fats and as few as
five percent from carbs. These
principles are rooted in the
theory that when adequate carbs
arent available, the body feeds
off its fat stores, converting fat
into energy. When you eat a very
high fat diet, the fat is broken
down into fatty acids and glycerol,
and glycerol is used for bodily
functions instead of glucose,
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THE
MED
DIET
(aka The HeartHealthy Diet)
WHAT IT IS:
THE
PALEO
LITHIC
DIET
(aka The
Caveman Diet)
WHAT IT IS:
This diet promotes eating the
way our ancestors did, before
processed foods and high
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legumes and nuts, this diet
uses replacement alternatives
instead of eliminating foods
altogether. For example, instead
of butter, the diet calls for the
use of healthy fats like olive oil,
and rather than eliminating
meat, it reduces intake to a few
times per month, favoring fish
and poultry for protein sources.
THE
LAST
WORD
The Carb
Connection
While all of these diets offer a unique set of pros
and cons, a commonality among them is the
manipulation of carbs in order to achieve the end
goal. Whether your goal is more efficient workouts,
faster recovery, increased muscle or a smaller
waistline, Baker stresses that carbs must be
present for energy and function. Although we get
energy from all calories, whether they are from fat,
protein or carbohydrates, our bodys most natural
and quickest form of fuel is glucose, which comes
from carbs, says Baker.
MORE ON DIETS:
HAVE YOU HEARD ABOUT
INTERMITTENT FASTING? GOT
QUESTIONS? GET THE FACTS
AT STRONGFITNESSMAG.COM.
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TRAINING
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BEYOND THE
BENCH
PRESS
Put your entire upper body to work with
this super-eective superset routine.
their frames. The days of seeking the ultra-lean body type are
on their way out, and being replaced by new goals: sculpted
arms, strong backs and striated chests and shoulders. If that
sounds like something youre after, take this workout with you
the next time you hit the gym. It will help you get the upper body
youre striving for, by mixing tempos and techniques that build
both lean muscle and awesome strength.
26
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ROUTINE WRITTEN AND MODELED BY CARLEEN LAWTHER, BA, PTS, WBFF BIKINI PRO
PHOTOGRAPHY BY PAUL BUCETA
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The Workout
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SUPERSET
REPS
TEMPO
REST
TOTAL SETS
Dumbbell Pullover
+
Incline Dumbbell Fly
10-12
Moderate
60 sec
12-15
Moderate
8-10
Slow
90 sec
8-10
Slow
Sternum Chin-Up
+
Cable Crossover
6-8
Slow
90 sec
6-8
Slow
Superset 1
+
A.
B.
Dumbbell Pullover
SET UP: Lie on a flat bench
holding a dumbbell in both
hands straight above your
chest with arms slightly bent.
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THESE HEAVY
COMPOUND
MOVEMENTS HELP
TO INCREASE
MUSCLE SIZE AND
IMPROVE TONE.
Superset 2
BENT-OVER
BARBELL ROW
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Superset 3
STERNUM
CHIN-UP
A.
B.
Neutral-Grip
Dumbbell
Chest Press
30
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Cable
Crossover
SET UP: Attach singlegrip handles to the pulleys
about two-thirds of the
way up a cable apparatus
and set the weight to the
desired resistance. Grasp
a handle in each hand
and stand in the middle of
the apparatus, stepping
forward with one foot.
A.
B.
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COOL DOWN
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Great
Lengths
WRITTEN BY SANDY BRAZ
PHOTOGRAPHY BY DAVE LAUS
34
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TRY AND TOUCH YOUR TOES.
tight from training, this routine
Your sculpted-yet-sti
hamstrings may keep you from
reaching them on your own,
but a yoga strap can be a game
changer when it comes to getting a full stretch. Adding it to
your post-workout routine
improves flexibility by helping
you ease more deeply into
poses, and oers a bit more
support when doing forward
and side bends. If youre feeling
The
Routine
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SET UP: Lie on your back with your right foot in the air and your left
leg at on the mat. Place the strap around the bottom of your right
foot and hold on rmly to the end of the strap with your left hand.
Rotated
Half Moon
ACTION: Slowly lower your right leg toward the left side of your body,
getting your foot as close to the oor as possible without lifting your
hips off the ground. Repeat with the other leg.
What it stretches:
Abductors and Glutes
TIP: Place your arm out to the side to help counter-balance this move.
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BECOME
YOUR BEST
IN ONLY
12 WEEKS
Rita Catolino presents her 12 week Transformation Program. Join
the hundreds ofwomen and men who have alreadychanged
their bodies, lifestyles and habits in a SUSTAINABLEmanner! Rita
shares her own weight loss and body sculpting secrets with you.
*Detailed meal plans
*Daily training sessions with video
links, reps, sets & explanations
*Food prep guides & lists
*Recipes
*Weekly check-ins for
accountability & change
E M B R A C E
Y O U R
B O D Y
www.ritacatolino.com
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*Unlimited email
*Access to the Coach Catolino
Ambassador private FB
support group
*Eligibilityto attendthe
Catolino Transformation
Weekend held annually
INJURY REPORT
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Advice for the prevention, care and recovery of sports and fitness related injuries.
WRITTEN BY
DR JAMES HO, DC, BHSC
THE RE-ICE
METHOD
Cold
Comfort
When to ice:
How to ice:
RETURN TO ACTIVITY:
Start with gentle movements
that are within your tolerance
of pain to help maintain the
neurovascular conditioning
of the injured area. If the pain
is sharp or intense, Rest until
you can begin to move the area
again with little or no pain.
COMPRESS: Compression
as well as ice reduces swelling,
relieving the painful pressure
of the surrounding area. Use
an Ace bandage or kinesiology
tape to secure the ice pack
to the injury.
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