Muscle 26 Fitness Hers 2014-03-04

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the same stress and anxiety that can lead
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At a reasonable $29, think of Relacore
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1-800-429-4298.
Use promo code
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Tiffany Strobel is an author, columnist, and beauty editor of MyFreeDiet.com

All trademarks are the property of their respective owners. *For full details visit www.Zantrex3.com Free standard shipping in the continental U.S.A. only. 2014 All Rights Reserved. BR14858-11

8 | M&F HERS| MARCH/APRIL 2014
Shed fat
fast with our
four-week
diet and
workout
program.
18
The Pulse
20 Training
24 Ask the Editor
26 Health
28 Fat Loss
32 Inspiration
34 Nutrition
40 Supplements
42
Hers Girl: Gail Kim
O
How the wrestling pro
stays in top form.
44
Hers Guy: Adewale
Akinnuoye-Agbaje
O
The tough-guy actor
shows his soft side.
48
Beauty
O
Spotlight-stealing
makeup that lasts.
52
Body
O
Recovery tools to
ease every ache.
64
Bring Sexy Back
O
Six posture perfecters.
70
Knock Out Calories!
O
Pro boxing sisters
demo their killer moves.
78
Express Sculpting
O
Get a total-body
workout in 15 minutes.
92
Work Out Smarter
O
Erase common
exercise mistakes.
Regulars
10 Online
12 Letter from the
Chairman
14 Letter from the Editor
38 Fitness Fundamentals
54 Day in the Life
108 Fit Housewives
110 Hers Local
111 Events
112 Hers Global
CONTENTS
MARCH/APRIL 2014
58
Sculpt every
inch with
Michelle
Lewins head-
to-toe plan.
98
On the Cover
Michelle Lewin photographed by
Per Bernal. Hair by Casey Green,
Makeup by Paola Orlando, both for
Artists by Timothy Priano, Miami. Top
by Lorna Jane; bottoms by Onzie.
Delicious
and protein-rich
sh dishes. 84

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WHY: This cream helps
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TRY: On a clean, dry
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BUY: Ulta
Online
MEET US @MUSCLEANDFITNESSHERS.COM
Cycling
In-line skating
Hiking
Outdoor boot camp
Running
Other
What are your
favorite outdoor
activities to do
during the spring?
TRAINING POLL
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Subscribe today and get the rst issue free
(full access at no cost to print subscribers)!
Its that time of the year again: The 26th
annual Arnold Sports Festival is back!
This years event (scheduled for Feb. 27
March 2) features a wide variety of
competitionsfrom IFBB pro and
amateur tness, gure, bikini, and phy-
sique championships to CrossFit
challenges, gymnastics, mixed martial
arts, and more! Cant make it to
Columbus, OH? Dont miss out on all of
the highlights! Head over to muscle
andtnesshers.com for exclusive access
to the best moments of the 2014 events.
Youll nd our behind-the-scenes training
videos with top competitive athletes like
IFBB bikini pro Yeshaira Robles, plus
interviews with other familiar faces and a
few new ones. Well also help track
athlete placings, showcase the winners,
bring you new expo introductions, and
ofer a look at all the buzz behind the
highly anticipated Arnold Sports Festival.
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Were giving away must-have makeup from
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Explore
the Arnold

S
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f
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a
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p
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Manufactured in
ONs GMP Registered
Facility
ENERGIZING
FAST-
ACTING
RECOVERY
DIAL IN
YOUR
FOCUS
new FLAVOR

& Fitness
Hers website
(muscleand
tnesshers
.com), where
youll nd
insider advice
from top tness
pros, answers
to your training
questions from
editor-in-chief
Mona Muresan,
and more.
Youll also nd plenty of
information on supps that
can help you lose fat, gain
energy, and improve perfor-
mance in our online store
(muscleandtness.com
/store), featuring top brands
like Optimum Nutrition,
Labrada, Dymatize, BSN,
Muscle Tech, BPI Sports,
and CytoSport.
Let us know what youve
got in store for the new
season, and how we can
help you along the way
this year. As always, your
feedback and trust are
essential to our success.
S
From
the Chairman
EVP/Group Publishing Director Chris Scardino
Editor-in-Chief Mona Muresan
Chairman & Chief Executive Officer David Pecker
Founding Chairman Joe Weider (19202013)
Chairman of the IFBB Professional League Jim Manion
EDITORIAL
Executive Editor Alyssa Shaffer
Managing Editor Brian Good
Senior Editor Cat Perry
Site Director Tyler Stewart
Senior Online Editor Sommer Robertson Abiad
Online Editor Angelica Nebbia
Copy Chief Pearl Amy Sverdlin
Copy Editors Nina Combs, Jeff Tomko, Heidi Jacobs
Editorial Production Director Russell Mendoza
Editorial Production Coordinator Victor Kim
Assistant Editor Nicole Adamo
Technical Adviser Gino Caccavale, AFAA
ART & PHOTOGRAPHY
Art Director Sally Thurer
Photo Director Tara Canova
PRODUCTION
Production Manager Jessica Kane
Distribution Manager Marc Melcher
ADVERTISING
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VP Digital Sales, Corporate Craig Pavia
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ENTHUSIAST GROUP INTERNATIONAL PUBLISHING
Managing Director, Martin Cheifetz
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U.K.: 44-142-350-4516; fax 44-142-356-1469; mcheifetz@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, Consumer Marketing David W. Leckey
Executive Vice President/Chief Financial Officer/Treasurer Chris Polimeni
President/CEO, Distribution Services, Inc. John D. Swider
Executive Vice President/Chief Digital Officer Joseph M. Bilman
Executive Vice President, Digital Media Operations/
Chief Information Officer David Thompson
Senior Vice President, Operations Rob M. ONeill
General Manager, AMI International & Syndication Lawrence A. Bornstein
FOREIGN EDITIONS
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.
PRINTED IN USA We assume no responsibility for returning unsolicited material,
including but not limited to photographs, artwork, manuscripts, and letters.
David J. Pecker
Chairman, President, and
Chief Executive Of cer of
American Media, Inc.
Our cover girl,
Michelle Lewin
pring is the
season of
renewalan op-
portunity to get
out and try something
new, explore your
surroundings, and
celebrate the changing
seasons. You feel in-
vigorated and embold-
ened to take chances,
and the staf at Muscle
& Fitness Hers is always
looking for new ways to
help you feel happier and
healthier. Whether its
experimenting with an
innovative workout tool,
trying out a new supple-
ment, or sweating through
the latest hardcore class,
they are constantly re-
searching ways to make
all of your workouts
feel fresh and give you
the results you need
to be your best.
This issue features a
variety of ways to help you
reach all of your better-
body goals, including a
creative sculpting plan
demonstrated by cover
model Michelle Lewin,
an IFBB bikini pro
(p. 58). Youll also nd
amazing back-dening
moves with IFBB gure pro
Ann Titone and a super-
speedy total-body routine
with NPC bikini competi-
tor Loni Christine. Expand
your weekly menu with
delicious, protein-packed
seafood dishes; get advice
on how to break out of a
tness rut; and explore a
comprehensive fat-loss
plan that will help you get
slim and sculpted in just
four weeks.
For more tips, news, and
the latest goings-on in
tness, visit the Muscle
Belarus Ukraine Finland Latvia Russia Kazakhstan

14| M&F HERS| MARCH/APRIL 2014
G
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determination, and after a few bumps
in the road, I had a job, an apartment,
friends with whom Im still close, and
a newfound (and hard-won) sense of
condence and accomplishment.
Years later, after working my way up
from coat-check girl to head bartender,
I had the means to buy the restaurant
I still own today. Again, there was a
bumpy road ahead, this time in the
form of complex nancial issues Id
had little experience with; but I found
people who knew how to handle them,
and I listened and learned. And, most
important, I never once threw up
my hands in frustration.
Becoming a small-business owner is
not for the faint of heart. Ask 20
people their opinion on how to run a
restaurant and youll get 20 diferent
answers. Instead, I went with my gut.
I found the top meat supplier in the
city. I discovered someone who could
stock my wine cellar with some of the
best bottles money can buyas well as
some very good deals (not everyone on
Wall Street is a big spender!). Last year,
when Hurricane Sandy ooded the
basement and put me temporarily out
of business, I was on an endless string
of phone calls with insurance adjust-
ers and vendorsall while shipping an
issue of Hers from temporary ofces.
But I didnt once lose my cool. I was
still new to the magazine business and
learning the ropes, yet I kept a laserlike
focus on putting out the best product I
could under difcult circumstances.
In 2007, when I got serious about be-
coming physically t at an elite level,
I went to a local trainer who works
in the business. He put me in a bikini
and scrutinized me from head to toe.
And he didnt have the nicest things
to say, either. My legs were too skinny.
My diet was wrong. But instead of
letting my condence waiver, I took
his advice, doubled my eforts, won my
rst show, and two years later had a
pro card in my hand.
The fact is, getting what you want
whether its your dream job or your
dream bodydoesnt come easily. Sure,
there are a few people out there who
seem to have it all without having done
much of anything to get it. But for most
of us, life is a winding road lled with
potholes, detours, delays, and even the
occasional ve-car pileup. What sepa-
rates the go-getters from the no-getters
is eye-on-the-prize determination and
the ability to nd ways to overcome
inevitable obstacles.
Im living proof. And if a skinny Ro-
manian teenager can do it, so can you.
Yours in tness,
Mona Muresan
Editor-in-Chief
hen I arrived in the United States from Romania at the age
of 16, I knew no one outside my immediate family, barely
spoke English, and had no real skills. When I left, the people
in my village said Id be back in a year. They were wrong. I wont say
that first year was easyit wasnt. But I had my wits and an iron-clad
Getting what you
want isnt easy, but
you can overcome
obstacles.
Course
the
W
Staying
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Editors Letter

*In a double-blind, randomized, placebo-controlled crossover study, 25 subjects exercised on a treadmill on two occasions. On one occasion, the subjects took the Tri-Pepper Blend 60 minutes before exercise and on the second occasion, they took a placebo. When the subjects took Tri-Pepper Blend, they
burned 300% more calories before starting their exercise compared to the placebo group. The amount of calories burned was higher in the Tri-Pepper Blend before, during and up to one hour after exercise relative to placebo. When stacking Meta-Ignite and Pro-Sculpt, users should take only one serving
of Meta-Ignite before a daily workout and only one serving of Pro-Sculpt immediately upon waking. ^In a randomized, double-blind clinical study of 57 healthy young adult males, subjects who took Amplied Creatine 189, containing only 1.25 grams of creatine, signicantly improved leg press 1-RM
performance by 54 lbs, while subjects on 5 grams of creatine monohydrate improved by 52 lbs, and the placebo group demonstrated no signicant improvement.
When used in conjunction with an exercise program.
$130 total value (or up to 8 products in 1) is calculated based on the count of the standalone
products the customer would need to purchase to obtain the ingredients and blends provided in this GNC Vitapak
Program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit
GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.
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18 | M&F HERS | MARCH/APRIL 201 4
Go for Your Goals
We all need a challenge now and then, a chance to
prove to ourselves that we can achieve whatever it
is we set out to do. Whether its finishing a race,
competing onstage, or hitting a new number in
the weight room, make this the month you commit
to something new. Hers can help, with our best
training tips, diet advice, motivational strategies,
and more. So go ahead, impress yourself! Tweet us
your grand plans @Muscle_Fitness_Hers.
Pulse
ALL THE LATEST ON
TRAINING,
NUTRITION,
HEALTH, BEAUTY,
AND MORE
M&F Hers
March/April 2014
For workouts and exclusive video, check out muscleandfitnesshers.com
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Training Pulse
IFBB BIKINI PRO
Talia Terese
IFBB FIGURE PRO
Kamla Macko
IFBB BIKINI PRO
Angeles Burke
Blast major calories and get lean in a hurry with these ultra-efective cardio routines
BY SOMMER ROBERTSON-ABIAD
Must-try moves to
Burn Fat Fast
Kamlas Battle
Rope Workout
Exercise Reps
Double-arm Slams 30 SEC
fSuperset with Bunny Hops 30 SEC
Jumping Jacks (holding rope) 30 SEC
fSuperset with Speed
Stepups (on stairs)
30 SEC
Single-arm Outside Circles
30
EACH ARM
fSuperset with Rope
Crossover Steps
30
EACH SIDE
Alternating Waves 30 SEC
fSuperset with Judo Jumps 30 SEC
No rest between exercises. Complete a
total of 3 rounds.
Angeles
StepMill Workout
Exercise Reps
Level 3* 4 MIN
Level 8 1 MIN
Level 18 30 SEC
Level 6
30 STEPS
PER LEG
Level 3* 4 MIN
*Warmup and cooldown phases.
Skip a step, placing your foot on every
other stair. Complete a total of 3 rounds.
Talias Plyo
Workout
Exercise Reps
Walking Lunge 1 MIN
Mountain Climbers 1 MIN
Suicide Sprint 1 MIN
Inchworm 1 MIN
Speed Skater 1 MIN
T-pushup 1 MIN
Walking Lunge 1 MIN
Spider-Man Pushup 1 MIN
Pli Squat 2 MIN
B
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SECRET WEAPON:

Plyometric Blast
WHY ITS A HIT: A high-intensity
workout like this engages
your central nervous system
and boosts your metabolism
for increased fat loss long
after your workout is over.
fComplete 3 rounds total of
the plyometric circuit. Rest
for 30 seconds between
each exercise and take 2
minutes of active recovery
after each round.
fFor the Suicide Sprint, mark
two points on the ground,
about 15 feet apart. Sprint
from Point A to Point B, and
then back again, until youve
completed 1 minute.
fFor the Inchworm, stand tall
with legs straight, then bend
over and touch the floor.
Keeping legs straight, walk
hands forward until you
reach a pushup position.
Then take small steps
forward, walking feet to
hands. Repeat for 1 minute.
QUICK TIP:
Be sure to warm up
with some dynamic stretching
movements before doing this
workout. Try exercises like butt
kicks, high leg kicks, arm swings,
and even light jogging to get
your muscles ready for action.
SECRET WEAPON:

Battle Rope Burn
WHY ITS A HIT: Ropes
give you a fun and
challenging workout that
seriously lifts your heart rate
while ensuring every muscle
in your body gets pumped.
fBattle ropes, also known as
heavy ropes, are a great way
to send your pulse soaring
while increasing core and
upper-body strength. To
start, stand with your feet
planted shoulder-distance
apart, abs engaged. For the
slams, bring the ropes over-
head and powerfully smack
them to the floor. For waves,
swing arms up and down to
create a wavelike motion with
the rope. Keep the intensity
strong from start to finish
during all of the exercises.
QUICK TIP:
Use 2-inch battle
ropes for this workout.
To maximize the burn, all
exercises should be done
back-to-back, with mini-
mal to no rest between.
SECRET WEAPON:

StepMill Intervals
WHY ITS A HIT: This is a great
cardio workout when youre
short on time but want to
burn major calories and
maximize fat burning.
fThe StepMill machine does
ordinary stair-climbers one
better, taking your legs and
glutes through a full range
of motion as you work to
climb what looks like an
endless set of moving stairs.
Hold the rails lightly for
balance so your lower body
does most of the work.
fAfter warming up, perform
1 minute at Level 8, then imme-
diately increase the intensity to
Level 18 for 30 seconds.
Complete a total of 8 rounds
of this interval set, back-to-
back, before moving down to
Level 6 (skipping steps).
QUICK TIP:
For the intervals, use
an interval timer or download
an app onto your smartphone.

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DO:
Fully extend your arms at the
top of the movement.
Keep your upper arms in a
fixed position throughout the
entire range of motion.
DONT:
Lift your head off the floor as
you perform this exercise.
Let your elbows flare out to
the sides as you press the
weight up or bring it down.
Lower the bar past your head
it can stress your shoulders.
Lying Cable Triceps Extension
Sleekify your upper arms with this challenging triceps movement
START:
1
/ Attach a short or cambered
bar to a low-cable pulley
and lie flat on the floor
with your head close
to the weight stack,
grasping the bar.
EXECUTE:
2
/ Keeping your upper arms
locked in position, extend
your arms, initiating with
your triceps muscles, until
they are over your chest.
3
/ Bend your elbows and
slowly lower the bar
toward your forehead.
Stop an inch or so from
your head; pause briefly.
Buff Triceps Workout
Exercise Sets Reps
CLOSE-GRIP BENCH PRESS 5 10
LYING CABLE TRICEPS EXTENSION 34 810
REVERSE-GRIP PRESSDOWN 34 810
Oddos Angle Pulse
Kim Oddo has established himself as an expert in the fields of training
and nutrition and works with some of the worlds top figure and bikini
competitors. He can be reached for consultations and services at
bodybyo.com or on his Facebook page at facebook.com/oddosangels.
Hot off the presses from Hers technical adviser
Gino Caccavale: The Rezist Workout DVD, a
35-minute full-body workout featuring 20
unique multijoint movements guaranteed to
burn fat and build muscle. Use it on days when
you want the best of both calorie-blasting
cardio and strength-building weight workouts.
($60, canyourezist.com) T
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BONUS TIP
To focus on the lateral
head of your triceps,
try performing this
exercise using a rope
attachment.
OUR FAVORITE
NEW WORKOUT DVD!

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How did modeling help
your racing career?
Modeling helped me reach
my dream of becoming a
pro driver. There are a lot
of expenses involved at the
lower level of racingjust
one season in karting can
easily run $100,000. So I
started modeling to help
pay the bills. But racing has
always been my priority.
My father and brother both
race motorcycles, so I fell
in love with motor sports
early, and I grew up in
Quebec going to the track.
Once I started modeling,
I saved up enough to pur-
chase my own equipment.
I started winning, and
eventually I got sponsored.

Does it help to be fit
when youre racing?
Racing cars is about more
than just turning a wheel
people can be ignorant
about the fitness level it
takes to compete. Your heart
rate stays elevated for hours,
and youre working at a high
intensity level. Plus, youre
often coping with extreme
heatone time it reached
148 in my car (and theres
no air conditioning!). I can
easily lose eight to 10 pounds
of water weight during a
race. In addition, you have to
manage the g-force in
every turn, as well as
muscle fatigue, especially
in the arms and feet. You
have to be fit to do thisit
takes a lot of endurance
and strength.
How do you stay in
shape on the road?
I go to my hotel gym, or I
exercise outside. On a race
weekend, Ill walk around
the track, but I try not to
overdo it. I save my heavy
training for the week
prior to a race. Nutrition
is a challenge: I try to eat
healthily, but sometimes
I need to treat myself
to a good dinner. Usually I
just pack my protein
powder and vitamins and
use them regularly.
Whats your go-to
workout?
I get bored easily, so I switch
things up a lot between
exercises like CrossFit,
martial arts, or cycling. But
it all has a purpose. I need to
challenge myself mentally
as well as physically to stay
at the top of my game.

Tell us some of your
favorite foods.
For healthy fare, I really
love my own tabbouleh
salad, which I make with
organic chicken and a
lemon-based dressing. I
like to add cauliflower in
place of bulgar wheat. My
favorite cheat meal is
beef carpaccio, but I also
really love cheese fondue.
Whats your favorite
way to spend your
downtime?
I love singing and playing
the piano; it carries me to
another world and makes
me forget whatever is going
on around me. Im also a
huge prankster, and I have
a pretty easygoing sense
of humor, which can be
deceiving because I am
so serious about racing!
PRO-FILE:
Maryeve Dufault
The Ford model/NASCAR champ dishes about living a
fit life in the fast lane
BY NICOLE ADAMO
Spending hours
behind the wheel
requires both
staminaand
strength.

That stubborn fat that slips over
your waistband is just thatfat.
And like all body fat, you cant
pick and choose where you reduce it.
Regular cardio (at least 35 minutes of an
activity like running, cycling, or using
the elliptical machine at a low to moder-
ate intensity four times a week) plus
a clean diet will help you shed ab all
over your body, including your belly. But
building stronger core muscles can help
whittle the appearance of your middle.
Target your obliques, abdominals, and
erector spinae (lower back) with a
variety of strength exercises, includ-
ing one-legged moves that work your
entire midsection. Lightweight twisting
exercises, such as seated medicine ball
torso twists, standing cable rotations,
and bicycle twists are also important.
Put all of these elements together to
help shrink your muf n top and youll
see a diference in just a few weeks.
What type of protein powder
will best help my workouts?
Katherine Aguilar
Protein powders can play
an important role in helping
to boost muscle strength
and recovery. But not all powders
are created equal. To stop muscle
breakdown as quickly as possible, take
in about 20 grams of whey protein
(which digests the fastest) within
20 minutes of working out. If youre
looking to keep your protein levels
constant, reach for casein powders,
ideally before bed, since they slowly
release amino acids, which will
prevent muscle breakdown as you
sleep. And, of course, make sure
youre using a reliable brand. I like
Optimum Nutrition, BSN, and Gaspari.
Is there a limit to how much a
woman should lift on the Smith
machine? Melaney Lambert
The Smith machine is designed
to help you lift heavier weights
in a safe environment without
needing a spotter. Its primarily used for
squats and lunges, allowing you to bend
your knees 90 degrees and put more
tension on your quads and hamstrings.
The downside is your knees and elbows
are often locked into a xed position.
If youre mostly looking to tone up
with lighter weights and higher rep
counts, you may be better of doing
freestanding exercises with dumb-
bells or barbells, since the extra work
of stabilizing muscles and joints will
also work your abs. But if you do use
the Smith machine, always release the
loaded bar while your hips and feet are
under it, then walk forward slightly to
put yourself in correct alignment. Walk
your feet back to re-rack the weight.
Ive reached a plateau
in my weight loss. What
can I do to move things
along faster? Jamie Lynn Ebey
A plateau is actually a positive
sign: It means you have a plan
in place and are sticking with
it! But eventually, your body may adapt
to your diet and training program. Mak-
ing some minor adjustments to these
variables can help you reach your goals.
Start by staggering your caloric intake
dailyif you take in about 1,800 calories
on average, have 1,600 calories one
day and 1,850 the next. On less active
days, reduce calories, and on more ac-
tive days increase them. Also, do some
high-intensity interval training (HIIT)
twice a week to re up your metabo-
lism. Sprint for one minute followed by
walking for 90 seconds; repeat 10 times.
Have a question for our editor? E-mail
asktheed@muscleandtnesshers.com.
24 | M&F HERS | MARCH/APRIL 2014
a:
q:
a:
q:
a:
q:
a:
Help! What can I do to get rid of my
muf n top? Jenaayye Lae, via Facebook
Ask the Editor Pulse
Mona Muresan, editor-in-chief of M&F Hers and an IFBB gure
pro, answers your burning questions on tness and training.
M
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1

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and t gure when combined with your exercise plan. And now you
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T
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RESEARCH REPORT:
A NEWER
KNEE
ANATOMY
If youve suffered
from a knee injury,
a newly identified
body part may be to
blame. Orthopedic
surgeons from the
University Hospitals
Leuven in Belgium
recently announced
the existence of the
anterolateral liga-
ment, or ALL. It was
discovered after doc-
tors questioned why
many seemingly
healthy patients
knees were still giv-
ing out after surgery
on the commonly
injured anterior cru-
ciate ligament (ACL).
The surgeons, who
dissected 41 knee
joints from human
cadavers to identify
the ligament, specu-
late that many ACL
tears also involve the
ALL but are not
properly treated.
If your knee feels
unstable and you
have lateral pain, it
could possibly be
due to an ALL
injury, notes Jessica
Malpelli, Ph.D., a
physical therapist at
Florida Orthopaedic
Institute. Further
tests are needed to
diagnose the prob-
lem, but its worth
noting to your doc-
tor if your knee
doesnt feel up to full
strength after rehab,
because the underly-
ing problem may be
ALL-related. A.S.
Which burns more calories: Walking briskly for one mile or
getting busy between the sheets? Turns out its a tie, accord-
ing to a new study (although were guessing youll have a lot
more fun with the latter). Researchers at the University of
Montreal gave 21 couples armbands that gauge exertion
levels and told them to engage in a sexual act at least once a
week for one month. Result: The female testers expended
about 85 caloriesabout the same as walking a 15-minute
mile. Our research shows sexual activity can, at times, be
considered a significant form of exercise, says lead author
Antony Karelis, professor of exercise science at the
University of Quebec-Montreal. So you can feel a little less
guilty if you decide to skip your morning workout and work
up a sweat with your sweetie instead. Amy Schlinger
Compression Conundrum
Knee-high compression socks remain all the rage among exercisers looking to gain an edge, but are they worth
the money? Compression socks are used to increase blood flow to the lower legs, reduce swelling, and improve
recovery time, explains Michelle Lovitt, an exercise physiologist. But just make sure theyre not damping your
enthusiasm to keep moving. One recent study found that although college runners had lower levels of lactate in
their blood after their workout (a sign they would be less sore the next day), they did end up exercising for less
time while wearing the socks. To gain the benefits without making you want to cut your workouts short, watch
what you buy. You want the design to be graduated, with the greatest amount of compression at your ankle,
notes Lovitt. This helps to increase oxygen delivery and minimize muscle fatigue. A.S.
25
PERCENT
Strengthen
leg muscles
to protect
your knees.
Health Pulse
Say Yes to Sexercise!
ADDITIONAL
TIME
WOMEN ARE
SEDENTARY
BEYOND
WHAT THEY
REPORTED
SOURCE: MEDICINE
AND SCIENCE
IN SPORTS AND
EXERCISE,
JANUARY 2014

Hydroxycut SX-7 features a
blend of natural ingredients
that help you work
out longer and harder
while burning more
stored fat for fuel.
(gnc.com)
Nutrex Lipo 6 Unlimited keeps
your appetite in check while
upping energywith-
out the subsequent
crash youll experience
taking other supps.
(nutrex.com)
BPIs B4 boosts both fat loss
and focus. Take it before work-
outs as well as on
non-training days to
increase stamina and
endurance. (body
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ThermoDyne was shown to
cut an average of more than
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R
unning is a proven fat blaster, but
to incinerate calories even more
efficiently, try taking things up a
notch with all-out speed bursts. Sprinting
turns your body into a furnace, notes
IFBB figure pro Erin Stern, a two-time
Olympia champ. Unlike just going out for a
steady-paced run, sprint repeats force
your body to work hard and then recover,
ratcheting up your metabolism so you con-
tinue to burn more calories for hours after
your workout is over.
Although its most effective to do sprints
outside on a track, you can also do them
indoors on a treadmill. Regardless of
where you run, form does make a differ-
ence, since speed bursts incorporate
slightly different mechanics than more
endurance-based runs. The key is to
remain explosive and powerful, Stern
says. As you run, remember to swing your
elbows back far and bring them forward to
about chest height without letting them
cross your body. Keep your shoulders
relaxed and your arms close to your sides.
Stay on the balls of your feet, rather than
striking with your heels.
Sprints can be intense, so you need to
make sure youre warmed up before you
go full speed ahead, Stern warns. Start
with a light jog for three to five minutes,
then add in some dynamic drills to get
your muscles and joints ready for action.
Follow Sterns own warmup and sprint
program to maximize your results. But
remember, speed intervals also call for
ample recovery time, so give yourself a
recovery day after a sprint workout and
limit them to no more than twice a week.
4 Amazing Fat-Loss Aids
Need a little help slimming down? These supps help boost your
workout and attack body fat so you get the results you really want.
Sprint Workout
Sprint 100 meters, rest 40 seconds 5 reps
Rest 35 minutes
Rest 35 minutes
Cooldown: 5-minute walk/jog, stretch
Note: If youre running on a treadmill, sprint for about
20 seconds. Challenge yourself to go at a faster speed
than youre typically used toaim for 10 mph. Use a
timer to help keep track of the intervals.
Erins Sprint Routine
Warmup: Run 1 or 2 laps (400800 meters)
on a track or five minutes at an easy pace on
the treadmill.
Dynamic flexibility drills: You can do the
following moves outdoors on flat, level
ground or in the gym near the treadmill.
Leg swings: Stand tall with hands at sides.

Swing right leg forward and back; do 10 reps.
Switch sides and repeat. Then swing right leg out
to side and back to center; do 10 reps per leg.
High knees: Lift alternating knees in front of

you to hip height, exploding off balls of feet
and using arm momentum.
Butt kicks: Move forward quickly, driving

heels toward butt; keep knees pointed down
toward ground and arms at sides.
Accelerations: Run about 50 meters ( lap,

or about 30 seconds on a treadmill), gradual-
ly gaining speed as you run so youre in a full
sprint by the end. Repeat.
Two-time Olympia Figure
champ Erin Stern makes
sprinting a regular part
of her fitness routine.

Fat Loss Pulse
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Shed fat in a hurry with short-but-powerful sprint intervals
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Inspiration Pulse
HOW THEY TRAIN
5 days a week of weight training,
5 days of cardio*
Day 1: Abs & Back
Day 2: Triceps & Biceps
Day 3: Shoulders
Day 4: Glutes
Day 5: Legs
*Most workouts incorporate HIIT
(high-intensity interval training)
MORGAN
BEFORE
113 lbs
AFTER
125 lbs
ELIZABETH
BEFORE
138 lbs
AFTER
129 lbs
MORGANS STORY
Morgan Wehmer rst
developed an eating
disorder in high school.
Although she was popular
and got good grades, she
felt like she needed to
have more power over her
life. I found the control
I craved by regulating every
morsel of food I put into my
mouth, said Morgan, 21.
In 2006, she began to de-
velop anorexia, and within
two years, shed dropped
30 pounds. At her lowest
point, the 5'9" Wehmer
weighed a mere 113 pounds.
Rather than undergo treat-
ment, Morgan decided to try
setting small goals, like how
much she wanted to eat each
day or how many pounds
she would gain in a week.
Seeing my body and mind
in such a low state opened
my eyes to the importance
of living healthier, Mor-
gan says. As a part of her
recovery, she immersed
herself in medical journals
and health magazines and
started weight training. After
nine months, she gained back
nearly 30 pounds, much of
it from lean muscle mass.
She began to discover a
love for tness while learn-
ing to maintain a healthy
lifestyle and was inspired
to enter nursing school at
Indiana University. I started
caring about my health and
realized I could also make a
diference helping others.
ELIZABETHS STORY
In 2012, Elizabeth was liv-
ing in Florida, where her
husband, a naval ofcer, was
based. At the same time,
she was pursuing a degree
from Purdue University,
taking online classes. But
when she went to her doctor
that August for a checkup,
she discovered she had
melanomathe most deadly
form of skin cancerin two
areas of her body, on her up-
per thigh and stomach. Since
the original diagnosis, shes
had seven areas of melanoma
removed. They had to go
back into my upper thigh
three times, says Elizabeth,
24. I wasnt sure they were
ever going to get it all out.
Her school required
her to return to campus to
take classes, which meant
ying cross-country every
few weeks from Florida
to Indiana, even in the
middle of her treatments.
Maintaining her focus and
staying positive helped her
excel, and she graduated in
the top 10% of her class.
Elizabeths disease has
remained at Stage 1, but the
diagnosis was a wake-up call.
Through my illness, Ive
learned not to take things for
grantedeach day is a gift,
so I need to constantly reach
for my dreams, she says.
Long interested in health
and tness, she set goals to
achieve after graduation. On
the list: tness modeling,
getting a personal train-
ing degree, and signing up
for a tness competition.
SHARED STRENGTH
After graduating last year,
Elizabeth moved back home
to Chicago to spend time
with her family while her
husband was deployed. That
same summer, Morgan was
home from nursing school.
The two sisters decided to
tackle some of the goals on
Elizabeths list. Together,
they became certied
personal trainers and joined
a modeling agency. Mean-
while, Elizabeth competed
in her rst tness show,
an NPC national qualier,
nishing in fourth place.
They also began a website
(elizabethmorgant.com) to
help motivate other women
with training tips, recipes,
and inspirational thoughts.
Our hope is to improve
others lives, Elizabeth
says. Even though life
has its challenges, if you
maintain a positive attitude,
nothing can stop you.
Sisters Morgan Wehmer and Elizabeth Aguilera were
always close, but when both faced serious obstacles,
they learned that by helping each other, they could heal
themselves, too
BY AMY SCHLINGER
We found strength
in each other.

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Nutrition Pulse
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Another reason to spend a few more bucks on organic:
Researchers from Washington State University found that
while both organic and conventional whole milk have the
same amount of fat, organic has a better balance of essen-
tial fatty acids, including 62% more omega-3s and 25%
fewer omega-6s. Limiting intake of the latter can help
reduce the risk of a variety of chronic conditions like
cancer, cardiovascular disease, and autoimmune disorders.
By switching current dairy consumption from conven-
tional to organic, a fit woman will significantly improve the
ratio of omega-3 to omega-6, says Charles Benbrook,
Ph.D., lead author of the study. Amy Schlinger
Got (Healthier) Milk?
Restaurant
Rescue
Whether youre on vacation, headed
out on a road trip, or simply dining
somewhere new, you dont have to
slip into cheat mode. A new gener-
ation of smart dining apps can help
keep your diet clean.
ROAD TRIP: Food Tripping (free,
iTunes) is a perfect way to discover
nutritious fare in unfamiliar territory.
The app uses GPS to find your loca-
tion and displays a list of healthy res-
taurants featuring organic or local
fare, as well as farmers markets, juice
bars, vegetarian options, and more.
AROUND TOWN: The mobile
website healthydiningfinder.com
features a database of more than
60,000 restaurants nationwide.
Enter a zip code and get a list of the
healthiest eating establishments in
the area, plus the most wholesome
dishes on the menu. Youll also find
recipe suggestions from some of
your favorite restaurants, food blogs,
and tips on smarter nutrition for kids.
ORDER TAKEOUT: Dont let your
diet restrictions make ordering take-
out impossible. Find restaurants that
can accommodate your needs by
using HealthyOut (free, iTunes). Put
in your dietary desiresfrom low-
carb to paleo to gluten-freeand
browse the restaurants with the best
options for you. A.S.
Taking Measure
Do your food scale one better with the new Orange Chef Prep Pad ($150, theorangechef.com). This high-tech device not
only measures the amount of food youre preparing, it also calculates its precise nutritional breakdown. Start by down-
loading the free companion app, Countertop, from the Apple app store. Then select the ingredients youre adding to the
scale, or scan in the bar code of any packaged foods. Place the item on the scale, and
the app will reveal the amount and ratio of calories, protein, carbs, and fat. Keep add-
ing ingredients and the pad records and stores the nutrition information for each part
of your dish, as well as the meal as a whole. Since the data is based on weight, you can
easily take out or add ingredients to reach your nutritional goals. Genius! A.S.
New apps
make it
easy to
eat clean
on the go.
Bonus! Organic
milk has higher
amounts of
protein and
antioxidants.

Almonds Pistachios Walnuts
1

O
Z164 calories 6g protein
6g carbs 14g fat
159 calories 6g protein
8g carbs 13g fat
185 calories 4g protein
4g carbs 18g fat
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Almonds are like natural appetite
sup pressants, says Sass. They help
you stop thinking about food and keep
your hunger at bay.
Pistachios are rich in the antioxidants lutein,
beta-carotene, and gamma-tocopherol and
have been shown to help lower cholesterol
levels. Plus, taking the time to crack the shells
helps slow you down, so youre less likely to
gorge on too many at once, Sass says.
Walnuts have potent anti-inflammatory
properties, which is key, as inflammation is
a known trigger of premature aging and
chronic conditions like type-2 diabetes,
heart disease, cancer, and obesity.
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Chop almonds and sprinkle
on everything from oatmeal
to salads to stir-fry, or just
nibble on a handful.
Fold pistachios into yogurt, blend
them into homemade hummus,
or grind them up to make
a coating for fish fillets.
Add chopped walnuts to whole-grain
pasta dishes, lentils, and wild
rice; or sprinkle them over
steamed veggies tossed
with sundried-tomato pesto. C
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Nutrition Pulse
Want a healthy snack that can help you make it through the day without sabotag-
ing your weight-loss goals and muscle gains? Nuts may be the perfect solution.
Most nuts provide a healthy amount of fat while giving you that extra energy you
may be craving around 3 p.m., notes Cynthia Sass, R.D., a sports nutritionist based
in New York City. Here are three of our favorite types to crunch.
Going Nuts
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W
e spend a lot of time think-
ing about what and how
we eat, making sure we
have the right balance of protein,
carbs, and fat; that our meals are
timed correctly and calories are kept
in check. But after were done eating,
theres not much consideration for
the rest of the digestive process. Yet
digestionthe act of breaking down
food and absorbing vital nutrients
has a tremendous impact on our
health. A healthy digestive system
not only keeps you feeling good, it
also helps you stay strong and t.
Quick biology lesson: Digestion
occurs as food moves through the gas-
trointestinal (GI) tract. It
begins in the mouth, where
enzymes are released to help digest
starches. Moving down the esophagus
and into the stomach, acid and en-
zymes are released to break down pro-
teins and fats. In the small intestine,
food mixes with digestive juices from
the pancreas, liver, and intestines.
Pancreatic enzymes are released to
further aid starch, sugar, and protein
breakdown; and the liver releases bile
to complete the digestion of fats. Nu-
trients are absorbed through the lining
of the small intestine and released
into the bloodstream, where they are
distributed throughout the body.
Its a straightforward process, but
not a perfect one. Too much or too
little of certain types of foods can
upset the balance, creating GI distress,
compromising your workouts, and
even leading to a weakened immune
system. Thats where certain foods and
supplements can help. Heres a look at
what can aid in improving GI func-
tion and performanceand the one
supplement you should always skip:
Alpha-galactosidase (AG): This
natural food enzyme helps reduce the
amount of gas caused by high-ber
foods such as beans, whole grains,
fresh fruits, and vegetables. Taken
with these ber-rich foods, the en-
zyme breaks complex sugars into sim-
ple ones, making the foods easier to di-
gest and reducing intestinal gas. Find
it in: Beano ($17.60, drugstore.com).
Prebiotics: Not all bacteria are bad!
In fact, our gut is home to trillions of
friendly ora that help digest food and
support the immune system, while
also aiding in weight control and keep-
ing harmful bacteria at bay. Prebiotics,
found in foods such as onions, leeks,
and garlic, as well as in supplements,
help to selectively feed and support
the good bacteria. Research shows
these power bacteria help boost
digestion, increase mineral absorp-
tion, improve bone health, and
reduce the risk of infections,
as well as regulate appe-
tite. Find it in: Now Inulin
Certied Organic Prebiotic
($12, nowfoods.com).
Probiotics: These
benecial bacteria can be
found in fortied foods or
in supplements and ofer
many of the same benets
as prebiotics. Look for probiot-
ics with guaranteed live cultures.
Find it in: GNC Ultra Probiotic
Complex 25 ($12, gnc.com).
Skip it: Supplemental digestive
enzymes: Although you might think
that supplementing with digestive
enzymes helps improve digestion, it
can actually inhibit the release of your
own ones. Only those experiencing
pancreatic insufciency stand to ben-
et from this type of supplement. The
rest of us will do best with a healthy,
balanced diet rich in unprocessed
foods such as fresh fruits and veg-
etables, low-fat dairy, and lean protein.
Surprising facts every t woman should
know about digestion
Gut Check
High-fiber
foods can help
keep your
digestive system
in peak form.
Fitness Fundamentals Pulse
Bryan Haycock, the author of Hypertrophy-Specic Training,
has more than 23 years experience in the tness industry.
T
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THIS NEW YEAR BE YOUR BEST
DONT LET ANOTHER OPPORTUNITY TO GET FIT PASS YOU BY! YOUR TIME IS NOW!
HIGH QUALITY, EFFECTIVE SPORTS SUPPLEMENTS FOR HER
These statements have not been evaluated by the Food
and Drug Administration. These products are not in-
tended to diagnose, treat, cure, or prevent any disease.
AVAILABLE TODAY AT:

T
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&

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E W
hen your primary goals
are to both increase
energy and shed fat,
your typical supple-
ment regimen may not do. Weve put
together a list of key supplements that
will amplify your workouts, even when
you dont have tons of macronutrient
fuel (carbs and protein) in your tank.
These ingredients boost
focus, energy, and hydra-
tion before workouts so youll be
able to train harder for longer, stimulat-
ing greater body-fat loss.

Yohimbe
One of the benefits of this extract from
the bark of a West African tree is its abil-
Boost Energy,
Shed Fat
An all-in-one fat burner and energy booster, 1.M.R
Vortex is the ideal pre-workout supplement
BY ADAM GONZALEZ
1.M.R Vortex from
BPI combines all of the
pre-workout boosters
listed here. Take one
scoop 1530 minutes
before workouts in 68
ounces of cold water.
ity to encourage the release of body fat.
Thats particularly important around
the time of your workouts because you
can then use that energy from fat to sup-
port muscle building. Yohimbe does this
by deactivating the alpha-2 receptors.
Alpha-2 receptors prevent the release of
stored fat by hindering the release of
norepinephrine (noradrenaline), a hor-
mone that increases cognition and a
sense of alertness.
White Leadwort
White leadwort has been used in
ayurvedic medicine for years as an
anti-inflammatory and antimicrobial
treatment. Yet its greatest advantage
may be the stimulatory effect it has on
your central nervous system and its
neuroprotective ability. White lead-
wort supports your brain by slowing
free radical activity and the waste
products generated by metabolic pro-
cesses. In addition, white leadwort
raises dopamine, the brain chemical
that signals enhanced mental activa-
tion. This, in turn, will lead to more
productive training sessions.
Glycerol
Glycerol improves hydration by
increasing osmolarity, allowing liquids
to move to where theyre needed in
your body. And the better hydrated you
are, the more youll get a lift in both
energy and endurance.
Caffeine
Supplements that contain caffeine help
stimulate your body and mind for bet-
ter workouts. Caffeine helps you exer-
cise longer, and pulls body fat from
storage as part of this process. It
also helps to increase focus
and mental acuity.
Supplements Pulse

Kim Dolan Leto, ISSA CFT
kimdolanleto.com
METHODS OF STUDY
SELF-PACED: Study at home at your
own pace
GUIDED STUDY: Structured study track
with virtual classroom and lecture series
DEGREE TRACK: 10-week undergraduate
online course with weekly lectures,
dedicated professor, and guided
classroom discussion
The ISSA Your Trusted Source for Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the
education you need to become a Personal Trainer, Elite Trainer, or Master
Trainer. Take your certication courses even higher and earn an Associates
Degree in Exercise Science with an Emphasis in Personal Training. Military
and Veteran Tuition Assistance approved.
Love your job like
ISSA Trainer
Ever dream of becoming a personal trainer?
Turn your dreams into reality with ISSA education.
JUST LIKE YOU.
Kim Dolan Leto
I have been in the tness industry for more than ten years.
Wanting to continue my education, I found the ISSA
online program. Becoming a certied Fitness Trainer
and Specialist in Fitness Nutrition with the ISSA was
a perfect way to gain a comprehensive education in
health and tness.
Upon completion of my courses, I became the Direc-
tor of Family Health & Wellness for the ISSA. Writing
and speaking have become my platform to educate,
motivate, and inspire. I am passionate about sharing
accurate and reliable information.
The ISSA has equipped me with the education to write
and speak with condence. People look to me as a source
of information, because of my education with the ISSA, I
have complete security in knowing I am a trusted
tness resource.

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lSSA has provided disLance hLness
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lSSA provides no-cosL educaLional
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The pint-size pro-wrestling dynamo proves that
good things come in small packages
BY NICOLE ADAMO
Gail Kim
P
rofessional wrestler Gail Kim
draws her strength from an
intensive conditioning pro-
gram and her determination to re-
main a champion. Heres how this
Canadian beauty stays on top.
Making Her Mark
Ive always been a fan of wrestling.
When I was a kid, my sister and I would
stay up late on Saturday nights to watch
the main event on TV. I couldnt stand to
miss it! Later, in college, the WWE had
a strong crop of athletic girls, but they
didnt have any Asians. I thought I could
do what they were doing, and that I had
something diferent to ofer. I looked
online for a wrestling school in my area,
and it turned out to be the same place
that some of the pros went. I worked
for the WWE for two years and then I
got released. At the time, it killed my
passion. The business had changed a
lot, and it wasnt what Id envisioned.
I started getting into stunt work. Then
I got a call from Impact Wrestling,
which wanted to start a womens divi-
sion. After I met with them I knew it
was what I really wanted to do, and
my passion was reignited. Ive won
the TNA Womens Knockout
Championship three times now.
The most meaningful to me
was the rst TNA Knockout
Championship title matchit
was all of my dreams com-
ing true in that one night.
Taking Risks
Im very fortunate that Ive had only
one major injury, a broken collarbone.
I got it trying a high-risk maneuver Id
never done before in a match. There
was a lot of oil on the oor of the ring
left over from the guys who wrestled
in the match before me. I slipped
on the top rope and fell straight on
my collarbone. The adrenaline kept
me going, but afterward I couldnt
sit up. The doctor said, We have
good news and bad news. The bad
news is that its broken; the good
news is that it broke perfectly!
Finding Balance
When I met my husband (chef Robert
Irvine, star of the Food Networks
Restaurant Impossible), I was super-
strict in my diet. Now we balance
each other out. Ive learned to enjoy
life more through food and to eat in
moderation; he eats cleaner. We even
train togetherI lead the workouts.
Training to Win
When I rst started wrestling, I looked
to tness girls for inspiration, like
(1998 Ms. Fitness Olympia winner)
Monica Brant. Ive always admired
women in the tness industry, because
they work so hard and are dedicated
to eating so clean; yet sometimes the
payof isnt as great as it could be.
Preparing for a wrestling match is
mostly mental. I watch other matches
from the past or anything from
Japanese- to Mexican-style wrestling.
But I love to train, especially to lift. I
like to feel strong and to look strong.
Hers Girl Pulse
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Kim shows her
strength inside
the ring and out.

Whos been your favorite character
to play so far?
Id have to say Simon Adebisi from Oz.
Hes always going to be the quintessen-
tial baddy. There was a point in my
life when I was extremely fearless, and
in that role I had carte blanche to do
whatever I liked. A lot of the scenes
were just me going with the moment.
How do you physically prepare for roles?
In Pompeii I play a champion gladiator,
and I had a very short span of time to get
into top shape. They wanted me to look
ripped. So I worked with a trainer and a
nutritionist who helped me cut weight
while keeping muscle. I was eating
three meals a day plus two snacks
only sh and vegetables, no carbs in
the afternoon, and then a power shake
after a workout. In the movie, the ght
sequences are very intricate and physi-
cally demandingI am chained to a pole
while ghting. You really have to be
agile and careful not to get hurt.
Whats been your most challenging
role to date?
It sounds funny, but Im currently work-
ing on Annie, and its such a diferent role
for me. Im not known for comedy.
Working with children, being goofy, and
letting go of the cool factor is making
this one of the most fearless times
of my life. Everyone needs to be
able to poke fun at him- or herself.
Sometimes you have to be willing
to look stupid, but youll need to
have fun doing it.
Tell us something most
people dont know about you.
My rst passion is music. I play the
trumpet and have my own music studio.
Thats really what keeps me sane. I love
creating music and listening to it. Im
also a writer. My rst screenplay, for
the lm Farming, won two awards at
Sundance London. I have a bachelors
and a masters degree in law, and I love
to read. A classic day for me is just
sitting and watching black-and-white
movies. Thats why I got into the
businessI fell in love with Hollywood
watching black-and-white movies.
What type of women do you date?
I love a woman who is very t and
healthy. Not simply because of tness,
but because theres a certain mindset
that comes with it; you tend to be more
focused and organized. Having that
athletic discipline shows you that there
are no set bars in lifethere are always
possibilities of breaking new boundar-
ies. I also really like an intelligent
womanthats important. And of
course, I like a woman to look like a
woman, someone I can cuddle up with.
Give us your philosophy on life.
No matter how many times people told
me its not possible, Ive made it happen.
My only failings happen when I dont
believe in myself or when Im relying
on someone else for help. I tell myself:
You are the engine in your life.
You are the author of your destiny.
Twitter: @Adewale
British-born actor Adewale Akinnuoye-Agbaje
may be known for his take-no-prisoners roles, but
underneath that tough exterior hes a total softie
BY NICOLE ADAMO
Have No Fear
Hers Guy Pulse
S
T
E
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C
A
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T
Y
Playing a
gladiator in Pompeii
meant shedding fat
and gaining muscle.

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weeks. All groups followed a calorie-reduced diet.

Star of
the Glow
From complexion-perfecting
primers to swoon-worthy palettes,
here are the only beauty buys you
need to steal the spotlight
by cat perry///photos by lisa shin
Make Up For Ever
Stunningly smooth glide-on Aqua Cream
($23) shadows make eyes dazzle with the
smallest dab. Then pucker up with bright,
waterproof extended-wear Aqua Rouge
($24) lip color in matte or gloss. Give your
eye corners a finishing touch with the
rainbow array of Aqua Liners ($23) and
Aqua Eyes ($19). makeupforever.com
MAC Cosmetics
The sultry, creamy hues of Pro
Longwear Paint Pot ($20) play nice
with other sha dows, including MACs
endlessly vivid Eye Shadows ($15).
Master the art of blending with the
flexible, synthetic Oval 3 Brush ($32),
then apply Pro Longwear Foundation
($31) with Oval 6 ($42). For daring,
lasting lips, try Pro Longwear
Lipcreme ($18). maccosmetics.com
BareMinerals
Dramatic eyes are never shy with
Smudge proof Flawless Definition
Water proof Mascara ($18). Lasting
Line Eye liner ($16) has a nourish-
ing blend of minerals and vitamin C.
Prime Time Brightening Eyelid
Primer ($18) maximizes your eye
makeup, while Well-Rested ($22)
mineral face/eye brightener illumi-
nates skin. bareescentuals.com
Beauty Pulse

Rain Cosmetics
Long-wear Glowing Blush ($24) adds a rosy
hue that ranges from soft to striking. An array
of Drama Lash ($12) styles take eyes to the
next level; then amplify to dangerous heights
with High Rise Mascara ($22). Go bold with
the Sex Pot Gel eyeliner ($18). Apply Private
Eye Primer ($16), and get showstopping,
smoky eyes with the Center of Attention
palette ($38, raincosmetics.com). Go to our site
for a chance to win 1 of 10 Rain must-haves.
3
Eve Pearl Cosmetics
The Emmy-winning makeup artist behind this line
knows stage beauty! All your favorite long-lasting
colors are in the Dual Performance Ultimate Lip
Palette ($40). The antioxidant-rich Pearlfx HD
Primer Moistur izer keeps makeup refined for hours
($34). The all-in-one Flawless Face Palette ($98)
includes two cream foundations; two concealers;
and a blush, mattifier, and illuminator. evepearl.com
Urban Decay
Revolution Lipstick ($22) goes on with a creamy,
high-pigment shine. Rich, velvety Eyeshadows
($18) glide on smooth for megawatt eye color.
Youll be smitten with the all-day picture-ready
finish youll get from Chill Makeup Setting Spray
($29). Waterproof Glide-on Eye Pencil ($19) dials
up vibrant eyes. urbandecay.com
Shany Cosmetics
We love the 7PC Bamboo Brush Set ($20) and Master piece
Seven Layer Makeup Palette ($49)it includes shadows,
foundations, concealers, lipsticks, and blushesso much
that were giving away 10 Shany products (shanycosmetics.
com). Enter for a chance to win: muscleandfitnesshers.com!
Too Faced &
Smashbox
Falsies in a bottle!
Too Faceds Better
Than False Lashes
($35, toofaced.com)
instantly gives you
42% longer, more
dramatic lashes.
Smashbox Photo
Finish Primers, espe-
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Blemish Control
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all-day perfection.
Beauty Pulse
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Body Pulse
8 Essential
Muscle Menders!
Gear and tips to bounce back from tough training
by cat perry
Melt
HAND & FOOT TREATMENT KIT
This simple-yet-powerful massage
ball is the fastest way to alleviate
postlifting discomfort. Its especially
effective in relieving pain in the
hands and feet. The kit includes six
balls (they vary in size and pressure)
and an instructional DVD. $40,
meltmethod.com
Trigger Point Performance
GRID 2.0 FOAM ROLLER
The textured Grid 2.0 roller is the
most effective self-myofascial tool
for hard-training athletes, says
physical therapist Michael Conlon.
It increases flexibility, strength,
and mobility and accelerates
recovery time. (See Conlons top
foam-roller moves, opposite
page.) $40, tptherapy.com
Dr. Teals
EPSOM SALT SOAKING SOLUTIONS
Soak the pain away. This do-it-all natural
remedy helps remove lactic acid from
aching muscles, reduces swelling, and
refreshes skin. Recover and heal in a sooth-
ing bath scented with lavender, milk and
honey, and more. $6, drugstores nationwide
HoMedics
RAPID RELIEF ELECTRONIC PAIN RELIEF PADS
Block pain where it starts with micro-
electric nerve stimulation in these adjust-
able TENS pads. The convenient, discreet
design, which automatically shuts off
after 20 minutes, allows for superfast
relief on the go. $30, homedics.com

DOS & DONTS
Hers technical adviser Gino Caccavale has seen every
gym-oor faux pas. Here are two key tips to minimize
soreness and help you recover faster. DONT: Lie
on your back on the oor directly after a workout,
especially after cardio. Thats a potentially fatal no-no.
Most people want to drop to the oor and do their ab
work or relax, but this increases the chances of blood
pooling around your heart. DO: Hang out. Simply
hanging from a pullup bar is a highly underrated form of
stretching. Its easy, and your own body weight provides
traction to the spine while stretching your shoulders.
FOAM-
ROLLER
RELIEF FOR
5 HOT SPOTS
Still not sure of the right ways to
use a foam roller? Michael Conlon,
PT, owner of Finish Line Physical
Therapy in New York City, explains
how to get the most out of this
tool. Plan to spend 13 minutes on
each muscle group, before and
after exercising. (See the how-to
videos at finishlinept.com/videos.)
QUADS: Begin in a plank posi-
tion, with roller just above knee-
cap of one leg. Slowly roll up 2",
then back down 1". Then go back
and forth horizontally for a few
seconds without moving the roller,
massaging your leg in short side-
to-side motions. Next, bend knee,
bringing heel toward butt;
straighten and repeat. Repeat
entire cycle as you move the roller
up the quad toward your hip,
rotating toward outer portion of
quad as you near the top of the
muscle. Switch legs.
IT BAND: Get in side-plank posi-
tion with roller perpendicular to and
just below your hip (not directly on
IT band). Roll down 2, then back up
1". Massage tissue with a couple of
back-and-forth passes, then flex
heel to butt. Repeat, moving down
outside of quad toward kneecap;
switch legs.
GLUTES: Sit on roller with knees
bent and feet on floor. Shift to one
side so youre fully on the glute
region of one leg, then lift feet off
floor. Push hips back and forth
and roll slowly through the area.
Switch sides.
CALVES: Place roller beneath
base of both calves, hands by sides
slightly behind hips. Lift hips off
floor, slowly rolling up calf about
2" and down 1", then hold and
massage leg back and forth hori-
zontally a few times to massage
calf. Flex feet, bringing toes
toward shin; repeat twice.
ADDUCTORS: Begin in a plank
position, bending one leg so that
hip is externally rotated with knee
out to side. Place roller beneath
inner portion of the bent leg so
that its almost perpendicular
to thigh. Roll through adductor
region; switch legs.
Roll Recovery
R8 MASSAGE ROLLER
Roll out the kinks in your quads,
hamstrings, calves, and more
with this ingenious little leg
loosener. It truly takes the work
out of working out your kinks.
$120, rollrecovery.com
CherryFlex
PROSPORT SHOTS
Curb soreness before it curbs you.
Research shows cherry supplementation
may help reduce oxidative stress, inflam-
mation, force loss, and perceived pain.
This all-natural single-serving shot offers
a fast blast of recovery. $11 (7-pack),
brownwoodacres.com
Ancient Minerals
MAGNESIUM OIL ULTRA SPRAY
This scentless soother is a must-have
for your gym bag. Ultra is a concen-
trated magnesium oilthe same
active element in epsom saltpaired
with MSM (methylsulfonylmethane) to
assist in magnesium ab sorption. $29,
magneticclay.com/store
Kneipp
WARMING ARNICA MASSAGE OIL
Rubbing in a few drops of this
massage oilcomplete with arnica,
ginger, and essential-fatty-acid-rich
almond oilcan boost circulation
and relieve pain. $22, kneippus.com

My day
starts
here
12:30 p.m.
I often stop in the GASP/Better Bodies store
its great to be one of their athletes!
8 a.m.
I love to kick of my morning by taking
a long walk with my pups.
10 a.m.
Mid-morning is my time to catch up on
e-mails and have a healthy breakfast
(like protein pancakes)!
A Day in the Life of
11 a.m.
High-intensity cardio is an essential part of
my morning. Luckily for me, my gym, work,
and posing room are all at the same place.
Tawna Eubanks
PHOTOGRAPHS BY BENJAMIN BRIGNOLA
The tness model, IFBB bikini pro, and competition coach spends
her busy days at Destination Gym in Dallas, TX, sharing her passion
for healthy living with everyone she meets

Personality Pulse

I am very lucky
to work alongside
my boyfriend,
Greg, who owns
Destination Gym.
2:30 p.m.
As an IFBB bikini pro, I enjoy coaching
aspiring competitors.
1 p.m.
Lunchtime helps me fuel up for a busy
afternoon at Destination Gym.
6 p.m.
I like to end my day with a workout, which
always includes weight training.
4 p.m.
Part of my job as an athlete relations assistant for
GASP/Better Bodies is to prepare gear for the team.
I make sure to
bring all the food
I need before
leaving home.

Training

Show off your six-pack and send your metabolism soaring with this serious
ab routine, demonstrated by IFBB bikini pro Michelle Lewin
BY CAT PERRY /// WORKOUT BY GINO CACCAVALE /// PHOTOS BY PER BERNAL /// PRODUCED BY TARA CANOVA
SHOT ON LOCATION AT
THE GYM, FORT LAUDERDALE, FL
Hardcore
WHITTLERS
WAIST

Training
X JUMP
WORKS: CORE, LOWER BODY
Stand with your feet slightly closer
than shoulder width. Get into a squat
position with hands in fists, facing
each other, in front of your chest .
Jump out of the squat forming an X
midair, with your arms and legs
extended 45 degrees .
Land softly and immediately descend
into the next squat. Perform two sets
of 25 reps.
SINGLE-LEG STRIKE
WORKS: SHOULDERS, OBLIQUES, THIGHS
Stand with feet lunge-length apart,
right leg back, holding a 10- to
15-pound dumbbell overhead .
Draw your right knee upward and
bring the dumbbell just outside
your right knee, keeping your arms
straight . Then touch the ball of
your right foot on the floor behind
you as you extend the dumbbell
back overhead. Perform two
sets of 25 quick reps.
TIP
On each rep, tap
the ball of your
back foot briefly
before striking
knee upward.
TIP
Land with soft
knees in a squat
to avoid joint
shock.
H
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B
O
K

SEATED BICEPS CURL
AND CRUNCH
WORKS: ARMS, CORE
Sit on the edge of a flat bench and
hold dumbbells at your sides, palms
facing up. Lift your feet off the floor
to bench height, keeping your knees
bent 90 degrees. Lean back until your
torso is about 45 degrees to the bench
surface .
Holding this angle as much as possible,
perform a biceps curl with both arms
while drawing your knees toward
your chest .
Extend your arms back to your
sides and lower your feet toward the
floor, but without touching down.
Perform one set of 20 reps and one
set of 16 reps.
TIP
Hold a dumbbell
between your
feet for added
lower-ab
engagement.

TIP
Remember, energy
comes from your
core. Take a deep
breath to explode up
and down.
TIP
For greater
leg-muscle
recruitment,
bend knees and
sink down more.
Training
POP-UP PLANK
WORKS: SHOULDERS, CORE
DUMBBELL
CHEST SCOOP
WORKS: CHEST, ARMS , CORE
Stand with your right leg two feet behind
you, keeping both legs slightly bent. Hold
dumbbells at your sides about 12 inches
from your hips with your palms facing
forward .
Bring the dumbbells upward in a scooping
motion until they form a V at chin level .
Return dumbbells to sides, keeping your
core engaged. Repeat with your left leg
staggered behind you. Thats one set.
Perform two sets of 20 reps.
Get in a plank position on a Bosu,
flat-side down, with your forearms
about six inches apart and fists
facing each other .
Using your core and upper
body, pop up into a full plank
position
, then land with your
palms flat on the Bosu.
Pop your forearms back down
onto the Bosu, landing with
your elbows bent 90 degrees.

TIP
Keep the negative
movement (return-
ing the weights back
to the chest) as tight
and controlled as
the contraction.
DUMBBELL TWISTING LUNGE
WORKS: SHOULDERS, CORE, LEGS
Stand with your feet slightly
wider than hip width and
hold a five- to eight-pound
dumbbell with both hands at
chest height, with your arms
extended forward .
Rotate your torso and pivot
on your feet to the left while
dropping your right knee into
a lunge until its about four
inches from the floor
.
The dumbbell should be over
your left foot, and your abs
engaged.
Rise up from the lunge and
twist your torso and arms
around to the right, dropping
your left knee into a lunge
four inches from the floor .

Move from left to right seam-
lessly without pausing. Do
two sets of 20 reps each side.
TIP
Make sure
to keep your
front knee from
drifting past
your toes while
lunging.
OFFSET PUNCH
AND LUNGE
WORKS: SHOULDERS, ARMS, CORE, LEGS
Stand with feet staggered approximately
30 inches apart, hands in front of chest
holding dumbbells at shoulder height,
with palms facing each other .
Descend into a lunge and simultaneously
punch the left arm forward, rotating your
left wrist until your left palm faces down.
Rise up from the lunge and return the
dumbbell toward your chest . Perform
two sets of 20 reps. Repeat with your left
leg forward, punching with your right arm.

OUR WORKOUT
MODEL
IFBB gure pro
Ann Titone looks
sculpted from every
angle with a dedicated
workout program.
Training

PULLUP
WORKS: ARMS, BACK
X
Hang from a pullup bar with
your hands slightly wider than
shoulder width using an overhand
grip. Keep your wrists neutral and
slight tension in your arms .
X
Pull yourself up until your chin
is even with the bar .
X
Slowly descend to a full hang.
Repeat for two sets of 810 reps,
or until failure.
Well-primed back muscles give you soaring stature and
support like no others. Give them some love and spot-
light your rear view with these lat (and delt) blasters,
demonstrated by IFBB gure pro Ann Titone.
Put your back muscles front and center with six posture perfecters
Bring Sexy
BY CAT PERRY O PHOTOS BY TOMMY GARCIA O WORKOUT BY GINO CACCAVALE
PRODUCED BY TARA CANOVA
SHOT ON LOCATI ON AT
CI TY ATHLETI C CLUB,
LAS VEGAS, NV
TIP
KEEP YOUR
CORE TIGHT
TO PREVENT
STRESS ON THE
SHOULDERS AND
ELBOWS.
MUSCLEANDFITNESSHERS. COM |
65

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B
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E
X
Stand with your feet
shoulder width holding
dumbbells at your sides.
X
Bend your torso forward
to between 45 and 15
degrees to the floor.
X
Drive your elbows up and
back until the dumbbells
reach hip height.
X
Extend your arms down
to the starting position
without hyperextending
your elbows.
X
Perform two sets of 15
reps, then finish with a third
set of 12 reps, increasing the
weight on the third set.
BENTOVER DUMBBELL ROW
WORKS: CORE, BACK
X
Get into an incline plank position
by placing your feet slightly wider
than shoulder width and your right
hand on a flat bench with your arm
extended.
X
Hold a dumbbell in your left hand
with arm extended .
X
Keeping your back flat and hips
in line, pull the dumbbell up until it
reaches your left hip .
X
Slowly lower your left arm back
down. On each side, youll do two
sets of 15 reps, then increase the
weight, and do a final set of 12 reps.
THREE-POINT DUMBBELL ROW
WORKS: CORE, BACK
Training
TIP
KEEP YOUR
KNEES SLIGHTLY
BENT TO TAKE
PRESSURE OFF
YOUR BACK.
TIP
DONT THROW
YOUR SHOULDER
INTO THE MOTION;
KEEP IT SLOW
AND UNDER
CONTROL.

X
Sit facing away from a
lat-pulldown machine.
X
Grasp the bar with an over-
hand grip, your hands slightly
wider than shoulder width and
your palms facing forward .
X
Pull the bar down until your
upper arms are parallel to the
floor and hold, with your back
flexed, for five slow counts .
X
Slowly let the bar rise back
to start, keeping your elbows
slightly bent at top of movement.
X
Perform two sets of 12 and
10 reps, keeping the weight
moderate each set.
90-DEGREE PULL & HOLD
WORKS: REAR DELTOIDS, BACK
X
Sit at a long-range cable
row machine and grasp the
bar with an overhand grip.
X
Keeping your knees soft,
stretch forward just until the
bar passes your knees .
Then pull the bar to just
below your rib cage, keeping
your torso erect .
X
Do three sets of 16, 12, and
8 reps, increasing the weight
as you lower the reps.
OVERHAND-GRIP
SEATED CABLE ROW
WORKS: BICEPS, BACK
TIP
IF THIS IS
UNCOMFORTABLE,
FACE THE MACHINE
AND PULL BAR
TOWARD CHIN.
TIP
USE AN OVERHAND
GRIP TO FULLY
TARGET THE
OUTER DELTS.

ONE-ARM
ALTERNATING
ASSISTED
PULLUP
WORKS: ARMS, CORE, BACK
X
Start with your knees on the sup-
porting pad of an assisted pullup
machine, your hands grasping the
bar overhead, palms facing forward.
X
Perform a pullup . At the top,
release your right hand and lower
yourself using only your left arm ,
then pull your body up.
X
At top of the pullup, switch hands,
holding onto the bar with only your
right hand. Lower down , then pull
back up.
X
Perform two sets of 20 pullups
(10 on each arm).
Training
TIP
KEEP YOUR ELBOW
IN A FLAT PLANE
WITH YOUR BODY
TO HIT YOUR LATS
HARDER.

Training
SHOT ON LOCATION AT
BEV FRANCIS POWERHOUSE
GYM, SYOSSET, NY
Grab a partner and take your conditioning to a whole new
level! Sisters Cindy and Amanda Serrano are boxers who
have made it to the top by working hard as a pair. Steal their
training secrets to achieve your own winning form.
BY CAT PERRY O PHOTOS BY PER BERNAL
WORKOUT BY GINO CACCAVALE O PRODUCED BY TARA CANOVA

CINDY (LEFT) AND
AMANDA SAY TRAINING
TOGETHER HELPS THEM
STAY MENTALLY TOUGH.

PARTNER
ROPE PULL
WORKS: CORE, BACK
X
Stand facing each other
about four feet apart, with
each person grasping the end
of a heavy rope underhanded,
hands touching. Bring your
right foot back into a boxing
stance while your partner
brings her left foot back.
X
Keeping your core engaged
and knees slightly bent, pull
back

and forth , moving
just until your elbows are
alongside your rib cage as
you pull back. Your goal
is to provide adequate
resistance to your partner
without pulling her over.
X
Perform two sets of 40
reps. Switch feet and hand
positions on the second set.
TIP
KEEP CONSTANT
TENSION ON THE
ROPEDONT TRY
TO OVERPOWER
YOUR PARTNER.
H
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&
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,

B
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S

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A
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D
T
A
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.

W
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.

W
O
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K
O
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T
:

C
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D
Y

W
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S

P
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S

B
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H
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D
T
A
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L
Training

PUSHUP &
HANDSHAKE
WORKS: ARMS, CHEST, CORE
X
Face your partner in a full
pushup position . Both of
you should descend into a
pushup simultaneously .
X
At the top of the pushup,
both of you reach out your right
hand. Shake hands , then
lower directly into the next
pushup.
X
At the top of the next
pushup, shake your left hand.
Do two sets of 24 reps,
continuing to alternate hands.
Amanda hits hard;
Cindy is slick and smart.
73
TIP
RESIST THE URGE
TO JUST SLAP
EACH OTHERS
HAND; SHAKING
THEM ENGAGES
YOUR ABS.

INTERLOCKED-
FEET BALL
SWITCH
WORKS: ABDOMINALS
X
Sit facing each other with your
feet hip width. Keeping your knees
bent 90 degrees, interlock the top
of your foot behind your partners
lower calf muscle.
X
Lie back simultaneously with
your arms stretched over your
forehead, with your partner holding
a medicine ball while your hands
are empty .
X
Sit up at the same time, taking
the ball from your partners hands
at the top of the movement .
X
Lower back down to start
position and repeat, this time
passing the ball to your partner
at the top of the movement.
TIP
KEEP YOUR HEAD
AND SHOULDERS
OFF THE FLOOR
AT THE BOTTOM
OF THE SITUP.
Training

BODY-WEIGHT
TRICEPS DIP
WORKS: TRICEPS, CORE
X
Place hands on a flat bench
just outside your hips with your
fingers facing forward. Keep your
feet shoulder width and position
your knees at 90 degrees. Have
your partner stand behind the
bench, with her hands on your
shoulders .
X
Lift hips and bend elbows 90
degrees or until your upper arms
are parallel to the floor .
X
As you push upward, straight-
ening arms, have your partner
push down on your shoulders
with moderate resistance .
TIP
TO RECRUIT
MORE CORE
MUSCLES, EXTEND
ONE LEG WHILE
PERFORMING
DIPS.
75

HAMSTRING
FORWARD LEAN
WORKS: CORE, HAMSTRINGS
X
Kneel on the mat with your
torso perpendicular to the floor
and arms folded across your chest
while your partner holds your legs
at the lower part of your calves,
with your feet locked between
her knees .
X
Lean forward until your torso
reaches 45 degrees to the floor
. Then rise back to start,
initiating the movement from
your hamstrings. Perform
two sets of 15 reps.
TIP
THINK OF YOUR
BODY MOVING AS
A SINGLE UNIT
FROM KNEES TO
CHEST.
I do all that
I need to win.
Amanda
Training

Cindy Serrano, 31, started ghting more
than 10 years ago, after working in a
boxing gym; Amanda, 25, followed in
her big sisters footsteps a few years
later. Today, both work with the same
trainer, Jordan Maldonado, who pushes
them hard to excel. Cindy is the clas-
sic slick boxershes elusive and hard
to hit and has never been stopped
or hurt. Amanda is a beast: Shes a
brutal puncher, and very few in the
sport can match her power, he says.
Both women train about three hours
a day when preparing for a bout and
two hours a day to maintain their
conditioning. I put them through hell,
Maldonado says. There is no slacking
of. Most workouts include a blend of
cardio to improve stamina and weight
training for strength, in addition to their
time spent honing their boxing skills.
Their hard work has paid of: Cindy,
who usually competes as a 130-pounder,
has a professional record of 20 wins
(9 by knockout), 5 losses, and 2 draws.
Amanda, who ghts in the same weight
class, has 20 wins (15 by knockout)
with only 1 loss and 1 draw. My
secret is telling myself I am unbeat-
able and saying it so much I actu-
ally act on it, Amanda says. To me,
success means achieving your goals,
Cindy adds. I just have to believe in
myself and work as hard as I can.
Although theyve never ofcially
faced of inside the ring, they frequently
spar and may soon have a professional
matchup. The duo also has a reality
show in the works. But whatever the
outcome, they vow to stay close. Train-
ing with my sister is the bestshes
my idol! Amanda says. Cindy seconds
that: My little sister caught up. She
pushes me. But we both love to win
and are motivated to be the best.
A friendly rivalry keeps the Serrano sisters red up
BY NICOLE ADAMO
Ring Mates
Catch behind-the-scenes training video of the
sisters in action at muscleandtnesshers.com.

Express
TIP
FLOW SMOOTHLY
FROM THE BICEPS
CURL TO THE
TRICEPS KICKBACK
WITHOUT PAUSING.
LUNGE-BICEPS CURL
& KICKBACK
WORKS: BICEPS, TRICEPS, GLUTES, LEGS
Stand with feet staggered lunge-length
apart, right leg forward, holding eight-
pound dumbbells at your sides.
Descend into a lunge and simultane-
ously perform a biceps curl .
Rise from the lunge and extend your left
leg behind you, squeezing your glutes at
the top. At the same time, perform a triceps
kickback while your leg is suspended. Try
to get your body into a straight line .
Thats one rep.
Immediately do another lunge-biceps
curl with the same leg.
Do two sets of 15 reps on each leg.
Send your metabolism sky-high in less than 15 minutes with this fresh mix
of compound movements. NPC bikini competitor Loni Christine demonstrates a
quick calorie-crushing session thats short on time and fast on results.
BY CAT PERRY O PHOTOS BY SAM COMEN O WORKOUT BY GINO CACCAVALE
from
Flawless
Look
Head to Toe!

TIP
DONT LET YOUR
ELBOWS GO PAST
YOUR SHOULDERS
AT THE TOP OF
THE MOVE.
SQUAT RAISE TO HIGH PULL
WORKS: DELTOIDS, UPPER BACK, CORE, LEGS, CALVES
Stand with your feet slightly wider than hip width,
holding dumbbells in front of your thighs, palms facing
your body .
Lower into a squat until your thighs are parallel to the
floor, lifting your arms forward to shoulder height .
Lower your arms as you return to standing, and lift
your elbows out to the sides, bringing the weights to
your chest. Simul taneously, rise onto the balls of your
feet, flexing your calves .
Return to standing, lowering arms to front of thighs.
Do two sets of 15 reps.

Express
TIP
USE OBLIQUES TO
DRIVE THE SIDE
CRUNCH RATHER
THAN PULLING
YOUR ELBOWS TO
YOUR KNEES.
TIP
TO KEEP TENSION
ON THE LOWER ABS,
DONT LET YOUR
UPPER LEGS GO
PAST 70 DEGREES.
LYING SHOULDER
CIRCLE TO CRUNCH
WORKS: DELTOIDS, CHEST, CORE
Lie faceup on a mat lifting light
(three- or five-pound) dumbbells behind
your head, palms facing the ceiling.
Engage your core and lift your legs off
the floor six inches, knees slightly bent .
Keeping your arms straight, circle
your hands toward your legs until the
dumbbells touch behind your hamstrings.
Simultaneously lift your head and shoul-
ders off the floor while bending your
knees slightly .
Extend your legs out and your arms
overhead, reversing the motion.
Stand with feet hip-width apart,
holding a dumbbell in each hand at shoul-
der level, elbows bent 90 degrees .
Lower into a squat, bringing weights
forward to shoulder height until your
thighs are parallel to the floor .
Rise up from the squat while pressing
the dumbbells overhead, rotating your
arms so your palms face forward .
Lift your right knee out to the right
side. At the same time, lower the
dumbbells until your upper arms are
parallel to the floor, and crunch your
right elbow to the right knee .
Repeat on the opposite side. Thats
one rep. Do two sets of 15 reps.
THRUSTER TO OVERHEAD CRUNCH
WORKS: SHOULDERS, CORE, LEGS

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Recipes
W
ant a meal thats super-nutritious, loaded with protein, and ultra-easy to prepare?
Whether grilled, pan-seared, roasted, or steamed, fish cooks faster than chicken and is
far more flavorful. In addition to its high levels of protein, many types of fish are also
rich in healthy omega-3 fatty acids. Fish generally needs minimal preparation, so its a great option
for women who need to be efficient in their meal planning and prep, explains Megan Palmer, a
culinary producer who put together the recipes on these pages. Much like chicken, fish is best when
you dont overcook it, says Palmer. And using different cooking methods, like those on the following
pages, helps to bring out all of the taste without having to worry about overdoing it. Dive in!
Whether its a simple supper or a wow-worthy dinner, the
real clean-eating star of your kitchen comes from the sea
Photographs by Moya McAllister // Produced by Tara Canova
CATCH
The Perfect

HALIBUT WITH ASIAN
VEGETABLES. FOR RECIPE,
SEE NEXT PAGE.

F
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A
Halibut with Asian
Vegetables
Makes 2 servings
O Halibut pairs nicely with Asian-inspired veg-
etables like the ones in this recipe. And dried
mushrooms give the dish a savory flavor.
INGREDIENTS
oz dried shiitake mushrooms
1 baby bok choy, sliced
2 scallions, thinly sliced
1 Fresno or red jalapeo pepper, halved,
seeds and ribs removed, thinly sliced
cup bagged broccoli slaw mix
1 cup sliced zucchini
2 garlic cloves, grated
1-inch piece of ginger, peeled and grated
Salt and cracked black pepper, to taste
2 tsp toasted sesame oil
2 (6-oz) halibut fillets, skin removed
3 tsp mirin, divided
Lemon juice or rice vinegar to finish
DIRECTIONS
1/ Bring a small pot of water to a boil. Add
mushrooms; turn off heat and let sit for 20
minutes or until mushrooms are reconsti-
tuted. Once softened, drain and chop.
2/ Preheat oven to 400. Cut two 18-inch
sheets of parchment paper and set aside.
3/ In a large bowl combine mushrooms, bok
choy, scallions, Fresno pepper, broccoli
slaw, zucchini, garlic, and ginger. Season
with salt and pepper; toss with sesame oil.
4/ Fold parchment paper in half; open paper
and place half the vegetables on the seam.
Repeat with second sheet of paper. Place fish
on top of each vegetable pile. Season with
salt, pepper, and mirin. Fold the tops of each
sheet together, then roll down from the top
till you reach the fish (like closing a lunch
bag). Then fold the side ends of the paper
into triangles and tuck them underneath.
Place packets onto sheet tray and bake for
1518 minutes, or until fish is cooked through.
5/ Cut packages open; sprinkle with lemon
juice or vinegar and serve over brown rice.
PER SERVING
Calories: 221
Fat: 8g
Saturated fat: 1g
Carbs: 6g
Fiber: 2g
Protein: 31g
Cod with Roasted
Corn and
Poblano Salsa
Makes 2 servings
O Corn salsa pairs perfectly with the milder
taste of cod, creating a flavorful, bright, and
extremely satisfying meal.
SALSA
1 ear fresh corn, cleaned (about cup kernels)
1 poblano pepper, halved, seeds
and ribs removed
1 cups grape tomatoes, quartered
tsp garlic powder
1 small shallot, minced
cup canned black beans, drained and rinsed
1 tsp olive oil
1 tbsp red wine vinegar
Salt and ground black pepper, to taste
1-2 tbsp cilantro, chopped
2 tbsp crumbled feta cheese
COD
2 (6-oz) center-cut cod fillets,
skin removed
2 tsp olive oil
Salt and ground black pepper, to taste
DIRECTIONS
1/ Turn oven on to broil. Place the corn and
the poblano, skin side up, on a sheet tray
and broil on top rack until lightly charred
(about 810 minutes), turning the corn
every 35 minutes. Let cool a few minutes
before handling. Cut kernels off the cob
and add to a bowl. Peel the charred skin
from the poblano pepper, then chop pep-
per and add to the same bowl. Mix the
corn and poblano with the remaining salsa
ingredients; season and set aside.
2/ Dry cod using a paper towel, and season
with salt and pepper. Coat medium non-
stick skillet with 2 teaspoons of olive oil
and place over medium-high heat. Sear
fish until bottom edges begin to turn
golden brown, about 5-7 minutes. Carefully
flip and cook another 3-4 minutes.
3/ To serve, place fish on top of a generous
pile of salsa.
PER SERVING
Calories: 460
Fat: 22g
Saturated fat: 6g
Carbs: 26g
Fiber: 6g
Protein: 42g
Recipes
Poblano
peppers add
spice while also
helping to boost
metabolism!

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
VPXSPORTS.COM
SALES 954-641-0570 X-502

Mediterranean
Roasted Trout
with Quinoa Salad
Makes 2 servings
O Cooking whole fish, bone in, is
just like roasting a whole chicken. It
yields loads of flavor and makes a
showstopping presentation. You
can sub any small whole fish for the
trout; leftovers make a great salad
the next day.
QUINOA SALAD
cup quinoa, cooked to
package instructions
2 tbsp red onion, minced
large roma tomato, finely
chopped
cup packed parsley leaves,
chopped
tsp oregano leaves, minced
16 kalamata olives, pitted and
chopped
lemon, juiced
tsp extra-virgin olive oil
Salt and freshly ground black
pepper, to taste
ROASTED TROUT
1 (11 pound) whole trout,
scaled and gutted
2 cloves garlic, peeled and
thinly sliced
1 lemon, thinly sliced
red onion, thinly sliced
bulb fennel, cored and thinly
sliced (fronds reserved
for garnish)
6 sprigs fresh oregano
2 tsp extra-virgin olive oil, divided
Salt and freshly cracked black
pepper, to taste
DIRECTIONS
1/ Mix quinoa salad ingredients
together and set aside.
2/ Preheat oven to 425
and set the oven rack in the
middle position. Line a sheet
tray with foil.
3/ Make 3 slices on each side of the
fish, slicing on an angle toward
the head. Place a slice of garlic
and a slice of lemon in each cut.
4/ Combine onion, fennel, and
oregano and place most of it in a
small pile on the sheet tray, mak-
ing a bed for the fish. Drizzle
vegetables with 1 teaspoon of
olive oil and season with salt and
pepper. Place fish on top; place
remaining vegetables in the
cavity. Drizzle remaining tea-
spoon of olive oil on the fish; sea-
son with salt and pepper. Bake
for 1822 minutes or until the
flesh is firm to the touch.
5/ Once cooked, remove oregano
sprigs and some of the lemon
slices. Place quinoa salad onto
a platter, and top with cooked
vegetables and whole fish.
Garnish with a few sprigs of
fennel fronds.
6/ To serve, gently run a sharp
knife down the spine of the
fish, on either side of the back
fin. Use a thin spatula to gen-
tly lift meat from the bones.
PER SERVING
Calories: 544
Fat: 24g
Saturated fat: 4g
Carbs: 37g
Fiber: 7g
Protein: 45g
Recipes
Deboning a
whole sh is
simplewhen
cooked, the meat
should easily
pull away from
the bones.

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Roasted Salmon
with Chia Tzatziki
Makes 2 servings
O Superfoods salmon and chia seeds come
together for an easy roasted dinner thats
packed with powerful nutrients.
CHIA TZATZIKI
Makes 46 servings
1 cup plain nonfat Greek yogurt
English cucumber, seeds removed,
finely diced
12 tbsp chopped fresh dill, plus sprigs
1 tsp garlic powder
3 scallions, minced
1 tsp extra-virgin olive oil
1 lemon, juiced
1 tbsp country Dijon mustard
1 tbsp chia seeds
SALMON
2 (6-oz) center-cut salmon fillets, skin on
Salt and freshly ground black pepper,
to taste
2 tsp country Dijon mustard
1 bunch asparagus, woody
ends removed
tsp extra-virgin olive oil
DIRECTIONS
1/ Mix all tzatziki ingredients together; let
mixture sit while you prepare fish.
2/ Preheat oven to 400. Line a sheet
tray with foil. Season salmon with salt
and pepper, then brush with mustard.
Toss asparagus with oil; season with
salt and pepper. Place salmon and
asparagus on tray; bake 1517 minutes.
3/ Once cooked, remove salmon skin by
sliding a spatula in between the skin
and the meat. Top each fillet with a
dollop of tzatziki sauce and serve.
PER SERVING
Calories: 503
Fat: 26g
Saturated fat: 5g
Carbs: 14g
Fiber: 9g
Protein: 49g
Pan-Seared Striped
Bass with Pea Puree
and Arugula Salad
Makes 2 servings
O Leaving the skin on the fish is optional, but if
you like crispy skin on fried chicken, youll love
this. The pureed peas are packed with flavorfor
an even bigger boost in taste, use fresh peas.
PEA PUREE
Makes 46 servings
2 cloves garlic, smashed
1 shallot, chopped
3 cups low-sodium chicken stock
1 (16-oz) bag frozen peas
1 cup packed baby arugula
1 tbsp butter
Salt and freshly cracked black pepper,
to taste
PAN-SEARED STRIPED BASS
2 tsp olive oil
2 (6-oz) striped bass fillets, skin on
Salt and freshly ground black pepper,
to taste
ARUGULA SALAD
2 cups baby arugula
shallot, thinly sliced from root to tip
cup grape tomatoes, sliced
Lemon juice, to taste
DIRECTIONS
1/ In a small saucepan, combine garlic, shallot,
and chicken stock. Bring to a simmer and
cook for 810 minutes. Add peas and simmer
until warmed through, about 34 minutes.
Add arugula, cooking until it wilts. Drain,
reserving 1 cup of cooking liquid. Puree peas
with immersion blender (or a blender or food
processor), adding butter and cup of cook-
ing liquid. Season with salt and pepper. Return
puree to pot and keep warm while fish cooks.
2/ To prepare fish, heat saut pan with olive oil
over medium-high heat. Once oil shimmers
and easily slides across pan, add fish, skin side
down, pressing gently with a spatula to make
full contact with the pan. Cook 56 minutes,
until edges of the fish turn golden brown.
Carefully flip and continue to cook 34 more
minutes. Set fish aside, skin side up on plate.
3/ To prepare arugula salad, toss ingredients
together; dress with lemon juice.
4/ To serve, place a generous spoonful of pea
puree on a plate, spreading it in a circle
with a spoon. Serve bass skin side up (or
remove skin before serving), and top with
arugula salad.
PER SERVING
Calories: 552
Fat: 25g
Saturated fat: 7g
Carbs: 39g
Fiber: 13g
Protein: 45g
Recipes
Keeping
the skin on
the sh helps it
stay moist
and juicy.

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Health
BY ALYSSA SHAFFER
Even Fit Chicks Make
Exercise
Mistakes
Not seeing the results you want? The key may
be what youre not doing. Get momentumand
the body of your dreamswith these easy xes.
Youre on a rst-name basis with all of the receptionists at the
gym, have a favorite locker where you regularly stash your gear,
and could nd your way to the weight rack with your eyes closed.
So why is it that despite all of your dedication and hard work, your
progress has somehow hit a plateau? Rather than search for what you
are doing wrong, consider what your routine might be missing. Our
expert panel ofers up these tips:


No. 1
WHATS MISSING?
Lower-intensity workouts
Theres nothing like that feeling of
going all out, which is why high-
intensity interval training (HIIT)
tops many t womens must-do
workouts. But too much HIIT
training can backre. Repetitive
high-intensity training can stress
both your heart and your muscles,
notes Jari Love, a trainer based in
Calgary, Canada, whose popular
Get Ripped workouts focus largely
on HIIT methods. Instead of do-
ing back-to-back or several HIIT
workouts a week, try subbing in
one or two days of lighter cardio,
like a 30-minute jog or swim. Do-
ing a less intense workout after a
hard day can help with the next
HIIT workout, but more impor-
tant, prevents muscle soreness
and injury, Love says. And dont
forget that your workouts should
always include some kind of
warmup for at least 510 minutes
before you amp up the intensity.
No. 2
WHATS MISSING?
Recovery days
Youre conditioned to hit the gym
day in and day out, but we all
require time of. All of the magic
happens when youre resting,
says Andrea Barkley, a trainer
based in Phoenix, AZ. Working
out is catabolic: Youre constantly
breaking down your muscles. Rest
is anabolic: Its the time when you
repair and rebuild. The golden
rule for most exercisers: Take at
least one rest dayand as many as
foura week, depending on how
intense your workouts are. You
can still get out and move. Go for
a hike, do yoga, try medi-
tation, dance, anything
that feels restorative,
Barkley adds. I call those
the working-in days!
No. 3
WHATS MISSING?
TLC for your muscles
If youre not using a foam
roller as part of your work-
out prep or recovery, its time to
start. Rolling out is vital to helping
your muscle and fascia [the tissue
that covers tendons and muscles]
stay healthy, explains Geralyn
Coopersmith, an exercise physi-
ologist and director of Nike SPARQ
Performance Training. Fascia has
a viscous quality that can easily get
stuck on itself, causing knots and
adhesions, Coopersmith says. Result:
tightness and discomfort that can
compromise your performance and
lead to injury. Think about it like
brushing your teeth, something you
do every day to stay healthy, she
adds. Even ve minutes of rolling
each day can dramatically improve
the way your muscles feel and
function. Start by placing the roller
under your calves and work your
way up to your shoulders, slowly
rolling back and forth under your
entire body; when you get to a tight
spot, keep rolling for about 1015
seconds until it starts to loosen up.
(For more tips on the best ways
to use a roller, see page 53).

No. 4
WHATS MISSING?
Variety in your diet
If you grocery shop on autopilot
and cant remember the last time
your lunch or dinner didnt include
some grilled chicken, it may be
time to revisit your menu plan-
ning. Your body needs a variety
of food to stay healthy, says Laura
Mak Quist, a trainer based in Los
Angeles. When you constantly
eat the same thing, you not only
get bored, but youre also depriv-
ing yourself of important nutri-
ents. Try adding one or two new
things to your menu every week,
whether its a new vegetable, like
eggplant or okra from the produce
aisle, or a diferent type of whole
grain, like farro or amaranth.
Take advantage of whats in
season so youre getting something
fresh and delicious, she adds.
Working out constantly
breaks down muscles.
Rest days are when you
repair and rebuild.
The right
combination of
exercise, diet, and
recovery helps keep
you lean, strong,
and at the top of
your game.
Health
M
U
N
E
T
A
K
A

T
O
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U
Y
A
M
A
/
T
H
E
L
I
C
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N
S
I
N
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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
VPXSPORTS.COM
SALES 954-641-0570 X-502

No. 5
WHATS MISSING?
A smarter snack
Lets face it: Relying solely on
energy bars or shakes for recovery
or a pre-workout boost often
pushes far more nutritious choices
out of the way. When you work
out hard you need the best nu-
trition possible, Barkley says.
Most packaged products lack the
important micronutrients found
in real food. Instead of always
reaching for a bar or powder, try
an apple dipped in coconut but-
ter, a broiled chicken drumstick
with the skin on (its good for
you!), or a small grass-fed burger
patty with mashed avocado on
top as an afternoon snack. These
foods stimulate cellular growth
and repair and are well metabo-
lized in the body, Barkley adds.
No. 6
WHATS MISSING?
A healthy relationship
with the scale
Its easy to become obsessed with
daily weigh-ins, especially if youre
focusing on a big event like a t-
ness competition. But those
shifting numbers arent
the best indication of
your results. In-
stead of worrying
about the scale,
focus more on your
body composition,
advises Ryan Ehler,
a trainer in Chandler,
AZ. If youre lifting
hard and eating a high-
protein diet, you may not
see your weight going down, but
your body fat might be shifting
dramatically. Use a scale that mea-
sures fat levels or have your mea-
surements taken weekly. If some-
thing doesnt change after two or
three weeks in a row, thats a sign
you need to make some shifts in
your diet or workout, Ehler adds.
No. 7
WHATS MISSING?
A good nights sleep
If its a choice between slamming
the snooze button or grabbing
your sneakers and car keys, many
t chicks will usually choose the
latter. But solid shut-eye also plays
an important role in helping you
get lean and strong. Sleep is when
your body is able to continue that
important repairing process,
notes exercise physiologist
Brad Schoenfeld, author
of The MAX Muscle
Plan. If you regularly
deprive your body of
rest, it impairs your
ability to synthesize
new muscle tissue or
recuperate. Try shut-
ting out the lights a little
earlier and make sure your
bedroom is dark, comfortable,
and conducive to catching lots of
zs. Its not just the quantity of
sleep that matters, Schoenfeld
adds. Its also the quality.
No. 8
WHATS MISSING?
A change in direction
Your workout repertoire likely
includes a solid mix of squats,
presses, lunges, and curls, but its
important to make sure youre
moving your body in all directions.
Many women, especially those
who are very t, tend to work in
the same plane of motion over
and over again, Barkley notes.
But in the real world, were doing
things like twisting from side to
side or diagonally in multiple
planes. Add some multiple-
direction moves to your routine,
like woodchops or scorpion
raises (belly down, arms out
to sides, opposite toe toward
palms of hands) to increase
core strength and give an added
cardiovascular challenge.
No. 9
WHATS MISSING?
An organized workout
Boosting your weight load or
sweating through a new interval
plan may help your routine keep its
forward progress, but for real ad-
vancement, you need to occasional-
ly downshift. A good workout rou-
tine not only involves training at
diferent intensities but also know-
ing when to deload or scale things
back, Schoenfeld says. Periodized
programs (building in set blocks
of intensity) can help you stay on
track. Try organizing your work-
outs with three weeks of hard
work and one week of recovery in
both volume and intensity. This
will help to prevent overtraining
and keep you on track for making
positive changes, he adds. At the
end of the day, its the total work-
out package that really matters.
Moves that work your
muscles in multiple
directions help
balance out your
routine while adding
core strength.
Health

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98 | M&F HERS| 2013 98 | M&F HERS| MARCH/APRIL 2014
Spring back into shape with this foolproof plan guaranteed to help you get lean and sculpted.
BY SOMMER ROBERTSON-ABIAD
O If the long winter months have put a serious dent in your training (and a few
extra pounds on your frame), take heart: Spring signals a new opportunity to get
back into tip-top shape. Our four-week plan will help you get lean and strong just
in time for bikini season. The key is an intense circuit workout filled with calorie-
scorching plyometric moves that will transform your physique in a flash. Pair it up
with the simplified slim-down meal plan and youll shed any signs of hibernation
well before the temps really start to rise.
Our diet and exercise revamp will speed your metabolism and help you slim down in just one month.
Weeks to
w
your

NPC COMPETITOR TIFFANY
LEE GASTON DEMOS THE
MOVES THAT GET RESULTS,
STARTING ON PAGE 102.

4 Weeks to Fast-Track Your Fat Loss
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H
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CANNED TUNA
IS HIGH IN BOTH
PROTEIN AND
OMEGA-3
FATTY ACIDS.
CRUNCHY
NUTS ARE RICH
IN BOTH VITAL
NUTRIENTS
AND FLAVOR.
The Diet Plan
Stay satisfied with a balanced eating program
> Start by following the sample meal
plan for Weeks 1 and 2. It contains
approximately 1,500 calories a day,
including a healthy amount of carbs and
protein to fuel your muscles and support
your training, and a relatively low fat
content (1015% of total daily calories).
> Switch to the sample meal plan for
Weeks 3 and 4, which is trimmed down
to approximately 1,400 calories a day.
Carbs fall slightly, but protein gets a boost
to ensure youre burning body fat while
sparing muscle. Healthy fats stay at about
1015% of total calories.
> Aim to consume roughly 16 cups (1 gallon)
of water per day throughout the month, to
stay hydrated and boost metabolism.
PHOTOS BY LISA SHIN
Weeks 1 & 2
Breakfast
5 egg whites, scrambled
cup green pepper, chopped
cup oatmeal, measured dry
Totals: 257 calories, 24g protein,
32g carbs, 3g fat
Midmorning Snack
cup 1% cottage cheese
1 medium apple
10 mixed nuts, chopped
31g carbs, 8g fat
Lunch
4 oz turkey breast,
boneless, skinless
4 oz yam
31g carbs, 1g fat
Midday Snack
4 oz solid white tuna, canned in
water, drained
1 whole-wheat medium tortilla
SALAD
2 tbsp balsamic vinegar
2 cups mixed greens
cup tomato
cup onion
36g carbs, 6g fat
Dinner
4 oz chicken breast,
boneless, skinless
4 oz red potato, baked
1 cup broccoli
33g carbs, 2g fat
Evening Snack
1 scoops whey protein isolate
0g carbs, 1g fat
Daily Totals: 1,536 calories,
175g protein, 166g carbs, 21g fat

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Weeks 3 & 4
Breakfast
1 scoop whey protein isolate
cup oatmeal, measured dry
27g carbs, 3g fat
Midmorning Snack
5 egg whites, scrambled
1 cup broccoli, chopped, boiled,
or steamed
1 medium apple
37g carbs, 1g fat
Lunch
5 oz chicken breast, boneless, skinless
4 oz yam
1 cup cauliflower, boiled or steamed
37g carbs, 2g fat
Midday Snack
5 oz turkey breast, boneless, skinless
cup red pepper, sliced
10 almonds, chopped
12g carbs, 7g fat
Dinner
6 oz cod
1 cup asparagus
SALAD
2 tbsp balsamic vinegar
2 cups spinach, raw
cup tomato
cup onion
21g carbs, 2g fat
Evening Snack
1 scoops whey protein isolate
0g carbs, 1g fat
Daily Totals: 1,430 calories,
200g protein, 134g carbs, 16g fat
LOW-FAT
COTTAGE
CHEESE HAS
ALMOST 19G OF
PROTEIN IN A
CUP SERVING.
SWAP IN ANY
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FOR A SWEET
CRUNCH IN
YOUR MIDDAY
SNACK.

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WORKOUT SPLIT
DAY 1
Lower Body No. 1
DAY 2
Upper Body & Abs No. 1
DAY 3
Cardio (sprint intervals
or stairs; see details,
page 106)
DAY 4
Lower Body No. 2
DAY 5
Upper Body & Abs No. 2
DAY 6
Cardio (sprint intervals
or stairs; see details,
page 106)
DAY 7
Rest
DAILY
FITNESS
PLANNER
LOWER BODY NO. 1
Kettlebell Squat*
Kettlebell Bulgarian
Split Squat
Grapevine Running
One-leg Kettlebell
Deadlift
Curtsey Lunge
Single-leg Calf Raise
(on a curb or step)
LOWER BODY NO. 2
Bench Stepup
Alternating Lateral Squat
with Kettlebell
Pop Squat*
Hip Bridge with Sandbag
Calf Raise
(on a curb or step)
UPPER BODY + ABS NO. 1
Single-arm Kettlebell
Shoulder Press
Kettlebell Renegade Row*
Single-arm Kettlebell Swing
Close-grip Incline Pushup*
Triceps Dip
(on bench or stair)
Mountain Climber
Bench Knee-up
Plank Jack*
UPPER BODY & ABS NO. 2
Kettlebell Swing*
Kettlebell Incline Plank
Row and Flye
Seated Kettlebell
Concentration Curl
Single-arm Lying
Kettlebell Press
Plyometric Reverse Chevron*
Bear Crawl
Glute Bridge March
Medicine Ball Arch Chop*
*See photos for details on
how to do these exercises.
The Workouts
Do each move in the given strength circuit for 30 seconds; rest
30 seconds between each exercise. Recover 12 minutes after
completing a full circuit. Repeat for a total of four rounds.
The Training Plan
Blast fat in a flash with multi-muscle plyo moves
High-intensity plyometric moves like the
ones in this plan target several muscles
simultaneously and keep your heart rate
elevated the entire time youre exercising.
Result: You burn more calories and fire
up your metabolism long after the
workout is over. These explosive
movements require almost no equipment,
either, so you can work up a sweat no
matter where you are.
PHOTOS BY JAMES PATRICK
KETTLEBELL RENEGADE ROW (UPPER BODY & ABS NO. 1)
Grasp a pair of kettlebells
using a neutral grip (palms
facing each other).
Placing the kettlebells on the
ground, get into a pushup
position, hands shoulder-
width apart.
With your back flat and abs
tight, lift your left hand,
raising the kettlebell up
toward your hip.
Hold for a one-count at the top
of the movement, and slowly
lower the kettlebell back to start.
Continue for 30 seconds, then
switch sides.
WIDEN YOUR
STANCE
SLIGHTLY IF
YOUR HIPS
TEND TO SAG
AS YOU ROW.
CLOSE-GRIP INCLINE PUSHUP (UPPER BODY & ABS NO. 1)
Place your hands on a bench or
a box, hands narrower than
shoulder-width apart. Your
fingers and thumbs should
form a diamond shape.
Keeping your knees locked,
back straight, and abs tight,
slowly lower your chest
toward the bench.
Pause for a moment at the
bottom, then push back up
to start and repeat.

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POP SQUAT
(LOWER BODY NO. 2)
Stand tall with your feet
shoulder-width apart, toes
pointed forward, hands clasped
together at your chest.
Quickly bend your knees and
squat down until your thighs
are parallel with the ground.
Without pausing, drive back
up explosively and jump to
standing position, landing with
feet together.
Absorb the landing, then quickly
jump legs back out and descend
into the next squat.
Repeat for 30 seconds.
DONT SWING
THE WEIGHT;
HOLD IT FIRMLY
IN PLACE IN
FRONT OF
YOUR CHEST.
PLANK JACK
(UPPER BODY & ABS NO. 1)
Get into plank position, elbows
resting on the ground directly
under your shoulders and your
body forming a straight line from
your head to your heels, abs
engaged.
Brace your abs, then push off
your toes, jumping your feet out
wide, then back together again.
Repeat for 30 seconds.
KETTLEBELL SQUAT
(LOWER BODY NO. 1)
Hold a kettlebell with both hands
and stand with your feet
shoulder-width apart, toes
pointed slightly outward.
Bring the kettlebell up in front of
your chest, keeping your elbows
close to your sides.
Keeping your chest up and
midsection tight, slowly lower
into squat position.
Drive back up through your heels
to return to standing; repeat for
30 seconds.

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KETTLEBELL SWING
Grasp a kettlebell with both
hands and stand with your feet
hip-width apart, toes pointed
slightly outward.
Bend your knees and push your
hips back, allowing the kettlebell
to hang between your legs.
Press up through your heels,
thrusting your hips forward as
you swing the kettlebell up,
arms extended.
Squeeze glutes hard at the top,
then lower kettlebell between
legs; repeat for 30 seconds.
PLYOMETRIC
REVERSE CHEVRON
Start in pushup position, feet
shoulder-width apart.
Bend elbows to lower chest
toward the ground, then press
up explosively, bending at the
waist as you bring your hands
in front of your feet, or to make
it easier, walk your hands in,
until your hips are in a pike
position.
Then push off the ground or
walk hands out, extending
your body as you return back
to a pushup.
Go immediately into the next
repetition, pushing up as hard
as you can, bringing your
hands off ground to your feet.
MEDICINE BALL
ARCH CHOP
Stand with feet wider than
hip width, knees slightly bent,
holding a medicine ball with
both hands overhead.
Bend forward at the waist, twist-
ing torso to the left, and placing
ball outside your left foot.
Raise the ball up overhead again
as you twist your body to the
right, pausing briefly at the top.
Repeat, switching sides each rep
for 30 seconds.
Fire up your fat loss
with these fast and
furious workouts that
blast major calories
in minimal time.
BLEACHERS
OR STAIRS:
Running up a flight of stairs
or stadium bleachers not
only gets your heart rate
soaring, it also helps boost
your butt while slimming
your legs. After warming
up for 35 minutes with
some light cardio (your
choice), sprint up two
flights of stairs or one set of
bleachers as fast as you can.
Walk to the bottom and
repeat; do 810 rounds.
Cool down with some light
cardio and stretching. Your
heart rate should be at
about 8090% of max
during intervals.
Machine option:
Use a StepMill. After warm-
ing up, do 2 minutes at Level
89, followed by 2 minutes
of active rest at Level 23.
Repeat 810 times.
TRACK SPRINTS:
Sprint intervals are the
ultimate fat-blasting work-
out, because youre push-
ing to your max before
backing off to recover.
Start with a light warmup,
jogging for 35 minutes
around a track. Then pick
up the pace, sprinting all
out for 100 yards, followed
by brisk walking for 100
yards. Repeat for 810
rounds, then cool down.
Machine option:
Warm up on the treadmill
at a moderate pace, then
do 30-second sprints at
8090% of max heart rate,
followed by 30 seconds at
a slower-paced active rest.
Do 810 intervals, then
cool down.
CALORIE-
SCORCHING
CARDIO
PULL ABS IN AS
YOU EXPLODE
THROUGH
YOUR HANDS
TO PUSH OFF
THE GROUND.
START SLOWLY,
GRADUALLY
INCREASING
SPEED AS YOU
BECOME
COMFORTABLE.

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Real Life
Cody Christine Lawyer Kim Dolan Leto Ashriel Osgood-Fleming Tiffany Lee Gaston
35 yrs old 5'5" 130 lbs 25 yrs old 5'1" 106 lbs 45 yrs old 5'7" 130 lbs 30 yrs old 5'1" 112 lbs
The Fit Housewives of
Arizona
HOMETOWN: Springerville, AZ
CATEGORY: NPC figure
TITLES: 2013: NPC Natural Western
USA Championship, 4th (my
first competition!)
MY MOTIVATION: My
husband, Josh, and
my three (soon to be
four!) childrenTalon,
Camryn, and Gatlin.
CHEAT TREAT:
Grilled Green Chili
Chicken sandwich
topped with jalapeo
ranch dressing and bacon
and served with sweet potato fries.
FAVORITE PART TO TRAIN: Everything
but if I had to pick, Id say legs!
MOTTO: If it doesnt challenge
you, it doesnt change you!
HOMETOWN: Tucson, AZ
CATEGORY: NPC fitness/bikini
TITLES: 2003: Emerald Cup
Fitness, Overall
MY MOTIVATION: Becoming
a mother has taught
me to live by example
and to push myself to
excellenceespecially
when I dont feel like it.
HEALTHY EATS:
Ground chicken breast
with broccoli slaw pan
fried in coconut oil.
FAVORITE CARDIO: Running hills
MUST-HAVE WORKOUT TOOL: A fun
playlist can mean the difference
between a good or great workout!
MOTTO: Under-promise and over-deliver.
HOMETOWN: Chandler, AZ
CATEGORY: IFBB bikini
TITLES: 2013: NPC Team Uni-
verse, 1st; earned pro card
MY MOTIVATION: My husband, (NFL
cornerback) Jamell Fleming
BEST ADVICE: Never wait for
things to happenmake
them happen for yourself.
CHEAT TREATS: Peanut but-
ter and jelly sandwiches.
HEALTHY EATS: Salted al-
monds and Greek yogurt with
granola and a banana.
FAVORITE CARDIO: Intervals on the
stair-climber and jumping rope
MOTTO: If you can believe it,
the mind can achieve it.
HOMETOWN: Scottsdale, AZ
CATEGORY: NPC figure
TITLES: 2013: Bev Francis Atlantic
States Figure, Masters, 1st, Class B
overall; Team Universe, 4th, Masters
Class C; North America, 3rd, Masters
Class D; and 3rd, Figure Class D.
MY MOTIVATION: The challenge
of constant self improvement.
BEST ADVICE: Enjoy the ride as
it comes, and dont focus as
hard on the need to win.
HEALTHY EATS: Egg white omelet
with onions, peppers, spinach, and
mushrooms, topped with Sriracha.
FAVORITE PART TO TRAIN: I abso-
lutely love training legs! I love it so
much, I train them twice a week.
MOTTO: Live out loud!
PHOTOGRAPHS BY JAMES PATRICK
C
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2013 IFBB
Ft. Lauderdale
Cup Pro Bikini
Overall
2013 IFBB
St. Louis Pro Bikini
(March) Overall
2013 IFBB Bikini
International
7th place
2012 IFBB
Bikini Olympia
10th place
2012 IFBB
St. Louis Pro Bikini
(March) Overall
2012 IFBB Bikini
International
12th place
2011 IFBB
St. Louis Pro
Bikini
Overall
2011 IFBB
Bikini Olympia
16th place
Fun fact about me:
My grandmother was a black belt karate
instructor, and growing up, I was her student. I
hope to get my black belt in Shaolin someday.
Favorite body part to train:
My lower bodyespecially my bootay. Its the
most challenging area to work on, but I love it.
Biggest inspiration:
Single moms. I owe so much to my mother for
raising me on her own and making sacrifices
to give me the best in life. Her kind heart,
drive, and dedication inspire me!
Favorite cheat foods:
Fresh brick oven pizza, cupcakes,
and almond butter.
Favorite supplement:
I use all BeautyFit products. My favorite
ones are Beauty Bum, Beauty Recover,
and Beauty Strong!
Jennifer Andrews can be contacted for appear-
ances and modeling exclusively through
FMG, fmg-fitnessmanagementgroup.com.
Jennifer
Andrews
Age: 34
Hometown: Lexington, KY
Height: 5'6"
Hair: Dark brown
Eyes: Blue
Recent IFBB Titles/Placings
Hers Local
Photo and text by
J.M. Manion, jmmanion.com

IFBB PRO LEAGUE
February
283/01 ARNOLD CLASSIC
BODYBUILDING, 212, FITNESS,
FIGURE, BIKINI Columbus, OH. Contact
James Lorimer, (614) 431-2600,
slorenz@arnoldexpo.com,
arnoldsportsfestival.com.
March
7/8 IFBB AUSTRALIA PRO GRAND
PRIX XIV BODYBUILDING, FIGURE,
BIKINI Melbourne, Australia. Contact
Tony Doherty, 613-9388-0866,
promuscle@dohertysgym.com,
dohertysgym.com.
8 IFBB ST. LOUIS PRO FIGURE, BIKINI,
WOMENS PHYSIQUE St. Louis, MO.
Contact Jack Titone, (314) 686-3828,
titonej@aol.com, npcmidwest.com.
IFBB MUSCLECONTEST
.COM PRO BIKINI, MASTERS BIKINI
Culver City, CA. Contact Jon Lindsay,
(866) 370-3011, musclecontest.com.
15 IFBB NEW ZEALAND PRO 212,
BIKINI Auckland, New Zealand.
Contact Moes Elmoussawi, (642)
156-7212, moesmuscle@yahoo.com.
29 IFBB CALIFORNIA GOVERNORS
CUP PRO FIGURE, MASTERS FIGURE
Sacramento, CA. Contact Ted
Williamson/John Tuman,
tedwm@aol.com/bbspy@aol.com.
April
11/12 IFBB EUROPA SHOW OF
CHAMPIONS BODYBUILDING, BIKINI,
PHYSIQUE Orlando, FL. Contact
Ed & Betty Pariso, (817) 498-3631,
bettypariso@aol.com,
europagamesexpo.com.
12 IFBB PRO GRAND PRIX PHYSIQUE,
MASTERS PHYSIQUE Culver City,
CA. Contact Jon Lindsay, (866)
370-3011, musclecontest.com.
25/26 ARNOLD CLASSIC BRASIL
BODYBUILDING, WOMENS
FITNESS Rio De Janeiro, Brazil.
Contact Rafael Santonja/Robert
Lorimer, arnoldclassicbrasil.com.
26 IFBB EMERALD CUP PRO FIGURE,
WOMENS PHYSIQUE Bellevue, WA.
Contact Brad & Elaine Craig, (425)
949-7320, emeraldcup@aol.com.
28/29 IFBB BATTLE ON THE BEACH
PRO BIKINI, MASTERS BIKINI Fort
Lauderdale, FL. Contact Shannon
Dey, sales.npcorida@gmail.com,
npcbattleonthebeach.com.
TBA IFBB MR. EUROPE PRO
BODYBUILDING Santa Susana,
Spain. Contact Cecile, assistant to
Rafael Santoja, 34-915-352-819,
internacional@santoja.com.
NPC LOCAL AND REGIONAL
March
08 MUSCLE CONTEST.COM
BODYBUILDING, FIGURE, BIKINI,
PHYSIQUE* Culver City, CA.
Contact Jon Lindsay, (310) 796-
9181, musclecontest.com.
MIDWEST CHAMPIONSHIP
BODYBUILDING, FITNESS,
FIGURE, BIKINI, PHYSIQUE* St.
Louis, MO. Contact Ann & Jack
Titone, (314) 686-3828, titonej@
aol.com, npcmidwest.com.
15 SAN DIEGO BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* San
Diego, CA. Contact Jon Lindsay,
(310) 796-9181, musclecontest.com.
PHIL HEATH CLASSIC BODYBUILDING*
Houston, TX. Contact Lee Thompson,
(281) 435-8804.
21/22 NATURAL WESTERN USA
BODYBUILDING, FITNESS, FIGURE,
BIKINI, PHYSIQUE* Mesa, AZ.
Contact Miles Nuessle, (602) 326-
3473, npcmilesproductions.com.
22 UPPER MIDWEST BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* Fargo,
ND. Contact Thomas Kemper, (701)
367-7597, info@npcuppermidwest.com.
COMPLETE NUTRITION
PHYSIQUE* West Valley City, UT.
Contact Steve Schmall, (801) 687-6409.
28/29 CALIFORNIA GOVERNORS
CUP BODYBUILDING, FIGURE,
BIKINI, PHYSIQUE* Sacramento,
CA. Contact Ted Williamson/Hany
Rambod/John Tuman, (209) 480-1798,
spectrumtnessproductions.com.
April
05 VANCOUVER USA NATURAL
BODYBUILDING, PHYSIQUE*
Vancouver, WA. Contact Frank Bohm,
(360) 887-8558, fbprod@pacier
.com, northwestbodybuilding.net.
GOPHER STATE CLASSIC
BODYBUILDING, FIGURE, BIKINI,
PHYSIQUE* Eden Prairie, MN. Contact
Christine Bongiovanni (952) 945-9090,
christine@christinebongiovanni.com.
TANJI JOHNSON CLASSIC FITNESS,
FIGURE, BIKINI Vancouver, WA.
Contact Frank Bohm, (360)
887-8558, fbprod@pacier.com,
northwestbodybuilding.net.
12 GRAND PRIX BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* Culver
City, CA. Contact Jon Lindsay, (310)
796-9181, musclecontest.com.
METROPOLITAN BODYBUILDING,
FITNESS, FIGURE, BIKINI, PHYSIQUE*
New York, NY. Contact Steve
Weinberger, Powerhouse Gym,
(516) 933-1111, bevfrancis.com.
19 JAY CUTLER DESERT CLASSIC
BIKINI, PHYSIQUE Las Vegas, NV.
Contact Dana Ross/Remi Bruyninga,
(702) 285-1921, jeruspro1@hotmail
.com, jaycutlerdesertclassic.com.
25/26 HIT SUPPLEMENTS EMERALD
CUP BODYBUILDING, FITNESS,
FIGURE, PHYSIQUE* Bellevue,
WA. Contact Brad & Elaine Craig,
(425) 949-7320, emeraldcup@
aol.com, craigproductions.com.
MUSCLEANDFITNESSHERS. COM| 111
Calendar
Muscle & Fitness Hers (ISSN 1550-2880) Vol. 15 No. 2, is published bi-monthly 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 offces. Copyright Weider Publications, LLC 2013. All rights reserved.
Canada Post International. Publications Mail Sales Agreement No. 40028566. Canadian B.N. 89579 2885RT. Copyrighted under the Universal Copyright Convention and Inter-
national Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segn la convencin Pan Americana de Propie-
dad Literaria Artstica. Subscription rate is $19.97 for (1 yr.) 6 issues in U.S.A. In Canada (1 yr.) 6 issues $23.97 US$. Outside of U.S.A. and Canada (1 yr.) 6 issues $25.97
US$. 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 cor-
rected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NON-POSTAL and MILITARY FACILITIES: send U.S. Address chang-
es 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 who 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 mate-
rials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications, LLC. and cannot be used without permission in writing. Mus-
cle & Fitness Hers is not responsible for returning unsolicited manuscripts, photographs or other materials. Weider Publications, LLC and American Media publisher of Mus-
cle and Fitness, does 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 offce. Printed in the U.S.A.
For additional local event listings, information on entering
these contests, and more, go to npcnewsonline.com and ifbbpro.com
*National qualier event
B
I
L
L

C
O
M
S
T
O
C
K
IFBB FIGURE
PRO JELENA
ABBOU WILL
BE ONSTAGE
THIS SPRING.

How do you find
time to train?
I wake up early to
start my workout, and
sometimes Ill do my
cardio later in the day.
I go to my dental prac-
tice in the morning or
maybe in the afternoon,
then return home. I dont
let being busy become
an excuseI just have
to be organized and
focus on my goals
and responsibilities.
When did you
start competing?
Ive been active for
most of my lifeI love
karate, skating, run-
ning, and spinning. I
saw my first IFBB show
in 2010 and thought, I
can do that! I started
working with a profes-
sional coach and com-
peting; six months
later, I received my
IFBB pro card!
What keeps
you focused?
I have inspired goals
and always want to
improve. Plus, I really
enjoy training and
seeing the changes in
my body. When I
compete, I picture
myself being the best
onstage. And that
helps a lot!
Tell us about
your off days.
I enjoy spending time
with my family. I may
see a movie, read a
book, or just cook my
food for the week.
Do you consider
yourself a com-
petitive person?
Im very competitive
but only with myself.
I love competing
because I learn and
can share my experi-
ence with other ath-
letes. I compete to be
the best that I can be,
not for a trophy. Im the
first and only female
Colombian IFBB pro
athleteits awesome,
but a big responsibility.
I think the most
important virtue you
can have is to always
be humble.
Marcela
Tribin
IFBB BIKINI PRO
Whether it's managing her dental
practice, caring for her 13-year-old
twins, or getting into top competitive
shape, the Colombian-born athlete
focuses on doing the very
best she can in any situation
BY NICOLE ADAMO
Hers Global

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