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MARCH 2017
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FEATURES
34 FAMILY-AFFAIR FITNESS 50 WORK SMARTER, NOT HARDER

Presenting Chris and Carolyn Hasley, winners of Muscle & 5HVWDQGUHFRYHU\DUHDQLPSRUWDQWSDUWRIDQ\H[HUFLVHSURJUDP+HUH
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By Maureen Farrar By Timothy J. Moore, Ph.D., CSCS, MCHES
40 TRAINING THROUGH THICK AND THIN 58 LEAN LIFE HACKS

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DEPARTMENTS
9 BODY SHOP:7UDLQLQJ1XWULWLRQDQG6XSSV5HVHDUFK 28 FOR WOMEN: Posture Perfect By Jenessa Connor, CPT
16 LIFT: 'LYLGHDQG&RQTXHU By Michael Berg, NSCA-CPT 30 BRAND SPOTLIGHT: *HWWR.QRZ*$76SRUW By Jill Schildhouse
18 BUILD: Back Attack By Michael Berg, NSCA-CPT 62 PRODUCT INSIDER: )LQDH[6WLPXO0XVFOH
20 BURN: Guy Walks Into a Bar By Mike Salazar 66 5 WAYS: to Use a Lacrosse Ball By Jenessa Connor, CPT
22 PERFORM: 3K\VLFVDQGWKH)DUPHUV&DUU\
By Justin Grinnell, CSCS
24 MOBILITY: +LSVDQG+DPPLHVDQG6TXDWV2K0\
By Stephanie Ring, NASM-CPT, CFL-2 ON THE COVER: Athletes: Chris and Carolyn Hasley
26 FUEL: Cracking the Code: Nutrition Labels By Jill Schildhouse Photographer: Ian Spanier Hair & Makeup: Nancy J
Photo by Cory Sorensen
/MuscleandPerformance | muscleandperformance | MuscleandPerformanceMagazine

DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products
and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and
services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the
United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a
physician before using these products or services or applying these exercise techniques.
MARCH 2017 VOL. 9 NO. 3
GROUP PUBLISHER Cheryl Angelheart

BRAND AND NEW MEDIA DIRECTOR Alexander Norouzi
Maureen Farrar
ART DIRECTOR Paul Duarte
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg

ADVERTISING ACCOUNT MANAGER BJ Ghiglione
MANAGING EDITOR Maura Weber
Lara McGlashan, MFA, CPT
Jeannine Santiago
SPECIAL PROJECTS EDITOR Vicki Baker
WEB EDITOR Michael Nystrom
PRODUCTION MANAGER Patrick Sternkopf
PHOTO/VIDEO EDITOR Richard Alexander
MARKETING MANAGER Laureen OBrien
CONTRIBUTORS Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd

Bumgardner, MS, CSCS; John M. Cissik, MS, CSCS; Jenessa Connor, CPT;
K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.;
Matthew Kadey, MS, RD; Jerry Kindela, MA, DHS; Peter Lueders; Jimmy
Pea, MS, CSCS; Robert Reiff; Jill Schildhouse; Cory Sorensen; Steven
Stiefel; Tara Thompson; Eric Velazquez, CSCS; Joe Wuebben
Efrem Zimbalist III Executive Chairman

Andrew W. Clurman President & CEO
Michael Henry
Patricia B. Fox Executive Vice President, Operations
Kim Paulsen Vice President, General Manager
Nelson Saenz Vice President, Information Technology
Kristy Kaus Vice President, Research
Muscle & Performance is printed monthly in the U.S.A. 2017 by Active Interest Media, Inc.
All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. Its not
intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE
& PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
USA (800) 705-5226
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BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE N. JACKSON, PH.D.
SUPPLEMENTS / NUTRITION & HEALTH / TRAINING
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body.
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FIT LIST
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Medicine began disseminating its annual Worldwide Survey
of Fitness Trends to industry professionals around the globe.
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authorities evaluated 40 different trends (distinguished from
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gaining, and maintaining, the most traction among active
individuals. Here are the 10 trends, ranked in order, that scored
the highest.
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buffs want to train smart as well as hard. Another notable fact
is that group training ranked three spots ahead of personal
training. Possible rationale here: Classes at commercial gyms
as well as CrossFit have made exercising as a community
more appealing, not to mention more economical considering
personal training typically costs $50+ an hour.
ACSMs Top-10 Fitness Trends for 2017

1. Wearable Technology
2. Bodyweight Training
3. High-Intensity Interval Training
4. Educated and Experienced Fitness Professionals
5. Strength Training
6. Group Training
7. Exercise Is Medicine
8. Yoga
9. Personal Training
10. Exercise and Weight Loss
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walked an average of 9,000 and
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40 vigorous physical activity performed
daily by the weight losers,
58 Less time spent sitting down
min compared to 17 and nine minutes
min per day by successful weight
a day for normal weight and losers compared to overweight
overweight individuals, respectively. individuals.
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DIPS
QUICK FIX
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LIFT
>`
DIVIDE AND CONQUER

j
>

Sidestep your strength limitations and squeeze more intensity out of partially within seconds, then the
each set with cluster training. glycolytic system, which taps stored

BY MICHAEL BERG, NSCA-CPT

Cluster training allows you to do
more reps with a heavier weight.

One thing to remember about clus-

doing low reps triples, doubles

as possible is still the best method,

Incorporating Clusters

6
ere about to tell you some-
W
thing shocking, but true: as a whole by engaging the maximum ing up weight, then set the bar with
The typical workout sets
you do are inherently
6> > 6
> >
come with a limitation, one that can >
seconds or less, just enough time to
"
Not that traditional sets are useless
>
upon, at least on a controlled basis, up, pick up the bar and continue until
" }>
seconds to three minutes between sets
Olympic Weightlifting: Cues
Power and Performance & Corrections

SAMPLE CLUSTER WORKOUT: BENCH PRESS

spot, you wouldnt use the 90-pound- EXERCISE SETS REPS INSTRUCTIONS
Pec-Deck Flye 23 1520 Warm-up
Barbell Bench Press 35 1015 Warm-up

Barbell Bench Press 3 3, 3, 3, 3* Cluster sets
one that allows you to hit your target
Incline Dumbbell Press 4 810 Pyramid up weight
Photo by Ian Spanier
With cluster training, you can work Decline Dumbbell Press 3 810 Pyramid up weight
Parallel-Bar Dip 3 To failure Lean forward to hit pecs

6 * You can also do 2-rep clusters or mix them up for example, 3, 3, 2, 1, 1 reps.

16 MUSCLE & PERFORMANCE y MARCH 2017 MUSCLEANDPERFORMANCE.COM

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BUILD
make it a challenge without break-
BACK ATTACK
ing your form, itll also help build
lean muscle. Set up with your feet
shoulder-width apart and hold the bar
Craft a bigger, better back from top to bottom with this balanced attack. with a mixed grip. Your spine should
BY MICHAEL BERG, NSCA-CPT
be neutral with your chin parallel to
-
ders should be open with the scapulae
slightly retracted to avoid any round-
Superman for super
back strength. ing in the shoulders. Inhale and hold
that breath to create intra-abdominal
pressure to protect your core and
spine as you perform the lift, then
exhale as you reach the top.
4. Seated Unilateral Cable Row

Done with a D-handle, this row hits
each side of the body separately.
[Unilateral training] helps alleviate
f your rear view is lacking before each rep. Those struggling with strength imbalances between the
I
size, shape and muscular- reps or who are trying to perfect their right and left sides, while also hitting
ity, its time to face the form can use a superband to increase the spinal stabilizers, including the
truth its probably not endurance and strength. Attach the
genetics holding you back. Its effort. band to the pull-up crossbar and step spinal column, says Friberg. To keep
Stimulating the back requires a ton into it with one foot to provide some the focus on your back (and avoid pull-
of focus and hard work because the extra assistance in the lift. ing with your core and obliques), draw
your shoulder blades together as you
for high leverage. Collectively, your 2. Renegade Row drive your working elbow back, keep-
rhomboids, teres major and minor, A functional-training favorite, this ing your shoulders square at all times.
trapezius, latissimus dorsi and erec- move requires that you hold yourself
tor spinae can handle a lot of reps and in plank as you do alternating one-arm 5. Superman
some serious poundage but they have rows, pummeling your back and core. 6 -
to be given an adequate challenge. Fribergs tips on form: Position your isher, hitting the erector spinae, as
To implement visible and lasting feet wider for added stability, press well as the glutes and hamstrings. To
change you need redoubled dedica- your shoulders down and away from get into position, extend your arms
tion and a plan of attack, like the one your ears, tuck your tailbone slightly and legs so you form an X if viewed
and push your heels toward the wall from above. Flex your abdominals,
Patricia Friberg, creator of the Bot- behind you to engage your glutes. drawing them gently inward and
and Belly upward, Friberg instructs. Then
Beautiful workout DVDs, who has 3. Barbell Deadlift exhale as you raise your arms and legs
also trained aspiring NFL players and This fundamental exercise will
NBA athletes seeking to improve their strengthen your back and legs, Friberg inward to keep the shoulders and
strength (patriciafriberg.com). says. If you use enough resistance to chest open.
This workout is for lifters who
arent seeing progress in their back,

exercises that target the key areas ATTACK-YOUR-BACK WORKOUT
Do this workout once or twice a week. For the rows and deadlift, keep your reps in
youll want to improve, whether for
the eight to 12 range, that sweet spot for building lean muscle.
bodybuilding or sport-oriented power.
EXERCISE SETS REPS
1. Pull-Ups
Pull-Up 3 To failure
Arguably the top all-around body-
weight movement, the pull-up is one Renegade Row 3 812 each side
of the best ways to challenge the Barbell Deadlift 3 812
upper back and achieve that deep V
One-Arm Seated Cable Row 3 812 each side

shape, Friberg says. For best results,
Superman 12 57
use the dead-hang starting position
and set yourself by drawing your Note: For the resistance exercises, pyramid the weight up from set to set, aiming for failure on
scapulae and shoulders down away WKHODVWVHWRIHDFKPRYHPHQW0RUHH[SHULHQFHGOLIWHUVFDQDGGDIRXUWKRUIWKVHWDVQHHGHG
from your ears, engaging the lats

RON ORTIZ
TEAM KILL CLIFF ATHLETE
BURN
GUY WALKS INTO A BAR

number for great conditioning, or
add a little more weight to build more
lean muscle.
Challenge your conditioning with this fast and efcient one-barbell workout.
20-Minute AMRAP:
BY MIKE SALAZAR
5 Barbell Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
ometimes you just want to for the prescribed number of reps,
S go to the gym and get er

done. In these instances,
doing as many rounds as possible in
a 20-minute period. Use the same
BARBELL THRUSTER
Hold a barbell with an underhand
its handy to have a fast- barbell for all three of the moves, grip in the racked position resting
and-furious one-barbell metcon in loading it with anywhere between across your front delts and clavicle,
your back pocket. This three-move 55 to 95 pounds, depending on your elbows lifted high in front of you.
program saves time and space while strength level. Keeping your chest lifted and your
working your body from head to toe Work quickly and smoothly using weight in your heels, squat down
and kicking your conditioning into good form, and try to go as long as until your hip crease goes below
high gear: Metcons like these are possible without putting the bar your knees or lower if possible. Drive
highly metabolic and can burn fat and down to challenge both your grip and through your heels and explode
calories for up to 72 hours postwork- your mental fortitude. If you do need upward coming to full extension with
out. Thats good news if you have aspi- a break, try to take it between your your knees and hips; continue that
rations of getting lean for summer. cleans and sumo deadlift high pulls. upward momentum and press the
When youre done, mop up your barbell overhead.
THE PLAN sweat pond and make note of the
After a thorough, dynamic warm-up, total number of rounds plus reps you HANG POWER CLEAN
perform these three exercises in order completed. Each week try to beat that Hold a barbell in front of your thighs
with a shoulder-width, overhead
grip. Kick your hips back and slide
Hang power the bar down to a point just above
clean
your knees, shoulders retracted,
spine neutral. Then quickly extend
your knees and hips in an explosive
motion, pulling the bar straight up
along the front of your body as you
shrug your shoulders and come up
onto your toes. As the bar reaches
shoulder height, drop down, catch-
ing the bar across your shoulders

underneath in the racked position.
6
SUMO DEADLIFT HIGH PULL

Stand with your feet wide apart and
your toes underneath a loaded bar-
bell. Grab the bar with an overhand,
hip-width grip and, keeping your
back straight and your shoulders
Insider
Tip: In order to over the barbell, lower your hips to
save your grip strength, load your hamstrings and glutes,
use a powerful hip drive making sure theyre higher than your
during the hang power cleans knees. Begin your pull by explosively
and the sumo deadlift high pulls extending your knees and hips, bring-
to recruit the glutes, core and ing the bar upward in a straight line,
back muscles, rather than then continue that upward momen-

relying on your arms and
tum by driving your elbows skyward
shoulders to move
the load. and raising the bar to chin height.
Reverse the steps to return back to
the start.

PERFORM
PHYSICS AND THE FARMERS CARRY

Picking up heavy stuff and moving it from here to there is one of the most powerful exercises youre not using.
BY JUSTIN GRINNELL, CSCS
Training Tips:
FARMERS CARRY
%Stand between the weights, squat
down with your chest lifted and brace your
core; pretend someone is about to punch you
in the stomach.
%Pull the weights directly upward, as if
GHDGOLIWLQJDWUDSEDUNHHSLQJ\RXUEDFNDW
and your shoulders packed.
%Stand tall: Lift your chest up, draw your
shoulders back, tuck in your rib cage and
look straight ahead.
%Lean forward slightly and take small,
fast steps to keep the equipment
from swinging around.
THE FARMERS CARRY IS A GOLD-MEDAL MOVE, BUT THESE

VARIATIONS ALSO DESERVE A PLACE ON THE PODIUM.
:DLWHUVFDUU\ Hold a load in one arm above your head to chal-
lenge balance and core stability.
5DFNFDUU\ Hold the weight with one or both hands at the chest in
the racked position.
6XLWFDVHFDUU\ Hold a weight with one arm at your side for
VWUHQJWKEDODQFHDQGFRQGLWLRQLQJEHQHWV
n the last couple of years, True, our bodies were made to Get a Farmers Physique
I
the loaded carry (aka the lift and carry heavy things, and The modern-day loaded carry involves
farmers carry) has exploded feats of strength such as farmers picking up a weight and walking with
carries were staples of the strong- it for a set time and/or distance. The
scene. Well, as much as such a bland men of yore. Even legendary object itself might change a pair of
exercise can explode. Picking some- strength and conditioning coach dumbbells or kettlebells, a sandbag,
thing up and carrying it from point A Dan John touts the loaded carry a stone, even cinder blocks but the
to point B, then putting it down again, as one of the most functional and challenge remains the same: moving
isnt even remotely earth-shattering in fundamental movement patterns -
terms of movement originality, yet these around. It does more to expand ciently and quickly as possible.
days everyone from bodybuilders to athletic qualities than any other Although it sounds simple, adding
CrossFitters to elite athletes are hauling single thing Ive attempted in my
heavy stuff back and forth across the career as a coach and an athlete, of gaps in your training, notably grip
- says John, All-American discus strength, shoulder and core stability,
col traps bursting, necks bulging and thrower and Olympic lifter. And I posture, work capacity and muscular
hearts racing. do not say that lightly. tension physical qualities that have

waned as of late, perhaps since the formance and mental fortitude like
world is less manual and more sed- nothing else.
entary. And because they create high
levels of muscular tension in mul- Carries at Work
tiple muscle groups at once, loaded The loaded carry is the star in these
carries stimulate a larger hormonal workouts and is garnished with
complementary exercises for a well-
muscle-building testosterone and rounded, full-body program with a
growth hormone. And conditioning focus on strength and size. Follow
forget about it the prolonged time this workout for six weeks to recon-
under tension improves physical per- nect to that brute strength within.
WORKOUT 1
EXERCISE SETS REPS REST (MINUTES)
Barbell Squat 3 10 2
tri-set with
Dumbbell Row 10 2
and
Incline Dumbbell Bench Press 10 2
Kettlebell Swing 3 10 2
superset with
Farmers Carry 40 meters 2
WORKOUT 2
Barbell Front Squat 5 5 3
tri-set with
Chin-Up 5 3
and
Barbell Push-Press 5 3
One-Arm Overhead Carry 5 50 meters each arm 1
superset with
Suitcase Carry 5 50 meters each arm
Hammer Curl 3 5 1
superset with
Lying Dumbbell Triceps 5
Extension
WORKOUT 2
Deadlift 5 3 4
Incline Dumbbell Press 3 8 1
tri-set with
Inverted Row 8 1
and
Goblet Squat 8 1
Farmers Carry 1 As far as possible As needed
in 5 minutes
Notes
Perform tri-sets in a circuit fashion, resting as needed. Complete all tri-sets before
moving on.
Rest at least one day between workouts. For example, do a Monday/Wednesday/Friday
or Tuesday/Thursday/Saturday split.
Start with a moderately heavy weight and build when appropriate.
MOBILITY

HIPS AND HAMMIES AND

allows. Hold and breathe.
Extended Low Lunge
Step your right foot forward and lower
SQUATS OH MY!
Miraculously improve your squat mechanics and counteract the
your left knee to the ground to come
into a lunge, right knee over your
ankle. Tuck your tailbone and relax

negative effects of sitting with these ve simple moves. front of your right thigh. Keeping your
shoulders and hips square, reach your
BY STEPHANIE RING, NASM-CPT, CFL-2 left arm overhead and lean to the right.
Lizard
ave you ever watched tod- holding each pose (on each side) for
H
dlers play with their favor- up to a minute. foot forward, knee over toes. Place
ite toys? You were probably
jealous at the ease with THE MOVES right foot and extend your left leg
which they could execute and hold Standing Forward Fold behind you so its straight with your
prefect squats ass-to-grass, chest Stand with your feet hip-width apart, foot up on your toes. Lower your hips
up, knees out and heels down. You arms at your sides. Hinge from your down as your reach your chest for-
then realize that at some point in the hips and fold forward, knees straight ward and up and breathe deeply.
last 20 or 30 years, you yourself some- but soft. Shift your weight onto your
how lost that ability. toes and send your tailbone up, letting Twisted Monkey
The squat is one of the most func- the weight of your head and upper From the Lizard pose, turn the toes of
tional movements humans can per- body pull you lower with each breath. your right foot outward slightly and
form: We squat to pick something up, let your right knee fall away from your
we squat to sit down and we even squat Pyramid chest. Then bend your back knee and
to stand up. But modern life with all its Step your feet apart about three feet, grab your left foot with your right hand,
sedentary tendencies has altered our right foot forward, with your arms drawing your left heel toward your left
biomechanics and as a result our squat- at your sides and your legs straight. glute. Hold here and breathe deeply.
ting prowess has suffered. But as they Press down into your right big toe and Note: If you cant grab your foot, wrap
say, that which is lost can be found, and square your hips, then fold forward a band or strap around your ankle and
your now-imperfect squat can become and place your hands on your right use that as a lever.
perfect once again with some dedicated
mobility work targeting the hamstrings
Pyramid pose can release
Sitting is the biggest culprit when it those tight hamstrings.
comes to stealing your gold-star squat
faculties. First and foremost it limits
your range of motion by putting the
hamstrings in a shortened state for
hours at a time. Then, when you go to
squat, your lower back will round as the
hamstrings pull the pelvis under a
dangerous position for your spine when
top-loaded with a barbell. Prolonged

shorten, and during a squat they pull
your pelvis downward, shifting your
weight forward onto your toes rather
than your heels where it belongs.

as well as your glutes and quads for
good measure putting everything
back into balance and rejigging your
squat mechanics to once again be
proper, safe and effective. Perform
these moves daily, breathing in and
out through your nose slowly, and

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FUEL
CRACKING THE CODE: NUTRITION LABELS

Understanding these 8 key values will change the way you shop.
BY JILL SCHILDHOUSE
These food items may be lower in

Learn how to decipher
food labels to make fat; however, they end up being higher
healthier choices. in added sugar, says Christman. The
new food labels set to launch in 2018
will help to address some of this con-
fusion by changing serving sizes and
addressing added sugars.
Total fat grams. While its important

to look at total fat grams, Christman
is less concerned about heart-healthy
mono- and poly-unsaturated fats, than
saturated fats, which can raise LDL

Sugar. Beyond the nutrition label,

take a closer look at the listed ingre-
dients to avoid high amounts of added
sugar. Typically foods that end in ose,
like fructose, dextrose, maltose and
ver notice that one person Are calories lower in one versus the sucrose, are synonyms and contribute
E at the grocery store whos

intently reading the back of
each can, box and package
other? If you are comparing spaghetti
sauce, for instance, I would look at
sugar and sodium content and choose
to added sugar.
Salt. Avoid excess sodium added

before deciding whether to place it in the lower of the two, says Christman. to foods. Hidden sources of sodium
the cart or shove it back on the shelf If you are looking at cookies, I may include baking soda, baking pow-
with a hint of repulsion? That, my choose the lower calorie and fat cook-

friends, is someone who has unlocked ies for the same serving size. And if disodium phosphate or salt. If youre
one of the great mysteries of life: how you are comparing two yogurts, you focusing on limiting sodium in your
to decipher a nutrition label. may want to choose yogurt with less daily intake, look for foods with a daily
Food labels are hard to understand added sugar, but higher in calcium. value of 5 percent or less per serving.
because there is a lot of information on Higher sodium foods will be 20 per-
them, says Jennifer Christman, RDN, Daily Value. Beware of the tricky cent or more.
LDN, clinical nutrition director at Medi- DV numbers they represent the
fast. However, the label only gives the percentage for various nutrients Carbohydrates. This includes all sug-
information, but does not tell the con- in a serving of the food, based on a -
sumer how to interpret it. The informa- 2,000-calories-a-day diet. Since indi- -
tion is there, but if you dont know what viduals require different calorie levels, ple, when purchasing bread, look for
you are looking at, its worthless. Daily Value percentages may be hard bread made from whole grains with 3
Fear not weve got your crash to interpret if one product has a vastly
course in nutrition labels 101 right higher or lower calorie count per serv-
here. Sure, your next food shopping out- ing. Youll need to do some math to Positioning matters. When looking
ing might take a bit longer than usual, 6 at ingredient lists, items appearing
but soon it will become second nature. your usual or desired caloric intake. "
when eating whole foods, this isnt as
Serving size. Low-fat or reduced fat. These much of an issue. But, when consum-
examine when comparing two items. words, while great marketing gim- ing more processed or packaged foods
Is this a serving size you would typi- micks on foods like cookies and pea- take a closer look at the ingredient list.
cally consume? If the serving sizes are nut butter, should immediately raise
the same on the two different prod- sugar or sources of sodium listed
ucts, next you can compare nutrients. you can double your consumption).

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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. 2017 Medical Research Institute LLC
FOR WOMEN
POSTURE PERFECT
Banded Pull-Apart
Why: Trains scapular retraction, open-
ing and lifting the chest.
Sideline that slouch with these ve moves that target your upper
posterior chain to help you stand taller and lift heavier. !Promotes a
straight-back posture, which is essen-
BY JENESSA CONNOR, CPT tial for proper deadlift form.
How: With palms facing down, grip a

ince the average American lightweight resistance band and hold
S spends around 13 hours

a day sitting, having a
snatches and cleans. it at chest height with your hands
shoulder-width apart. Keeping your
spine like a question mark How: Take an overhand grip on the arms straight, retract your shoulder
punctuated by a concave chest and pull-up bar with your hands a little blades and open your arms to the
rounded shoulders is typical for the sides, pulling the band apart as far
9-to-5 desk jockey. Such habitually your shoulder blades together, then
poor posture can actually alter the drive your elbows down and back to slowly to the start.
length of your muscles. pull your chin up toward the bar. Pause
The muscles in the front side of Dynamic Blackburn
your body tend to get shortened and Why: Strengthens the erector spinae,
the muscles and tissues in the back putting a jutting chin (caused by over-
side tend to get lengthened, says stretched muscles in the back of the
neck) back in place.
of TheMovementMaestro.com. This
is especially true of the upper body, ! Strengthens
which is the primary culprit in the the muscles that help you hold and sta-
daily slouch-a-thon. Strengthening the bilize a front rack position for squats
upper part of your posterior chain and thrusters.
the erector spinae, latissimus dorsi,
deltoids, trapezius, rhomboids and How: Lie facedown with your arms
levator scapulae can help straighten behind your back, resting the backs of
you out, correcting imbalances and your hands on your glutes. Lift your
improving performance. head and shoulders off the ground
Better alignment means a better and keep them raised as you bring
length/tension relationship of the mus- your arms forward, parallel with the
cles on either side of the joint, which ground. As they come overhead, turn
means you can produce more force, your palms to face downward and
touch your thumbs together. Return to
weights lifted, faster development and Pull-up the start to complete one rep.
increased overall calorie burn.
It also does wonders for your pos- Foam Roller Angel
ture, making it easier to hold what Seated Cable Row Why: Stretches tight pectorals and
Why: Isolates the upper back and encourages a neutral spine, counter-
shoulders back, chest up and ears counteracts a rounded thoracic spine. acting question-mark posture.
in line with the shoulders. Adopting
proper posture elongates you, making !Strengthens !Positions
6 - the muscles that power a barbell shoulders properly for correct set-
line appear trimmer. up position of big barbell lifts and
Ready to stand tall? Use these moves which means youll be able to get presses.
for perfect posture in the gym and out under the bar that much faster.
of it. How: Lie faceup with a foam roller
How: Sit in the machine with your positioned lengthwise under your
Pull-Up knees slightly bent and hold a V-han- spine, neck and head. Extend your
Why: Strengthens all the back muscles dle with your arms extended. Keeping arms to the sides, palms facing
and rear delts, helping straighten you your torso upright (dont lean back), upward, and allow your shoulders and
up from head to hips. drive your elbows back and squeeze chest to open. Slowly move your arms
your shoulder blades together to bring in a snow angel movement from
! Helps train you the handle in toward your abdomen. your hips to overhead, then back to the
to get the bar off the ground faster and Slowly return to the start. starting position.

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A GROWING BODY OF
RESEARCH SUGGESTS THAT
THE COUPLE THAT SWEATS
TOGETHER STAYS TOGETHER.
It makes sense, right? No matter what youre with scheduling, learning the workouts and getting familiar with the
doing, having a shared goal and someone to recipes, recalls Carolyn. Most of the struggle seemed to stem from the
help you be accountable can keep you focused fact that the Challenge started during their
and on track. Having a partner who is inter- second week back to school after summer break.
ested in the same things that you are can bring The couple was surprised by the amount of food the program
and keep you closer as a couple. And allowed for. I usually never eat so many carbs and see success. Ive
being able to share successes and struggles never carb cycled like this, but I was surprised by how easy it was,
with each other can be a bonding experience. says Carolyn. Chris agrees. I was able to control my eating habits
Thats certainly the case of Americas Fit-
test Couple winners Chris and Carolyn Hasley. my life! he exclaims.
We doubted it early on, Chris admits, because there was a lot of food,
affair. The parents of three children Julia, 8; but it totally came through. The pair didnt take shortcuts. We always
Meredith, 4; Joe, 2 say that being active is a followed the recipes to a T. We ate exactly what the program suggested
major part of family life. The kids always hang with the exact his-and-her serving sizes, Carolyn assures us.
out with us in our home gym while we train,
says Carolyn. In between sets and exercises
we usually include them in some activities or
try to teach them the workouts. There really is
no better warm-up or cool-down than a disco
dance party or a few silly games of Duck-Duck-
Goose and Ring Around the Rosie.
The Fit Life

Before signing up for the Americas Fittest
Couple Challenge, the Hasleys, who are both
-
ness. Both led active lifestyles since childhood
Chris played basketball and baseball, and
Carolyn was a swimmer and ran track and

teachers at the same school, says Carolyn. I
knew he did triathlons and I thought, I should
hit him up for some advice on how to do them
and how to train. Theyve now been married
for almost six years.
The couple became interested in Americas
Fittest Couple Challenge after focusing on tri-
athlons last year. They thought they had lost
too much muscle and believed that the Chal-
lenge, featuring Chris and Heidi Powells pro-
gram, would be a good antidote.
However, adjusting to the newness of the

was so detailed and laid out perfectly, which
helped tremendously, but until we got into the
swing of things, it was tough coming to terms The Hasleys working out in their basement gym.

Although Sundays were deemed off days by The Hasleys were happily surprised by changes other than the physi-
the Powells, the Hasleys continued to eat clean, cal ones after completing the Challenge. Not only can I do several heavy
choosing foods that they liked from the previ- weighted pull-ups now, I can willingly say no to Pop-Tarts, says Chris,
ous week and cheating with the occasional laughing. And aside from upping her multitasking skills, Carolyn can now
treat meal or dessert. do more than 40 military-style push-ups.
As for the training portion of the program, the
Hasleys never skipped a single workout. They
appreciated the ability to complete them in less Teamwork
than an hour, an essential element for these Chris and Carolyn set their sights on winning Someone had to be
busy parents. The metcons alone were timesav- Americas Fittest Couple Challenge winners, why not us? asks Carolyn.
ing, yet they were as effective as some of the That kept them focused, and they relied on each other for motivation to
cardio sessions we were used to doing, Carolyn see the program through. We had a silent agreement I wasnt going
says. We never thought we would see these to snack on foods off the plan because I knew Chris wasnt, and vice
kind of results in only 60 days! versa, Carolyn asserts. We werent going to skip a workout because
CHRIS HASLEY
Age: 32; Hometown:
Ida, Michigan; Height:
Starting Weight:
214 pounds; Starting
Body Fat: 18 percent;
Current Weight: 193
pounds; Current Body
Fat: 10 percent; Occu-
pation: High school
science teacher
CAROLYN HASLEY
Age: 37; Hometown:
Ida, Michigan; Height:
Starting Weight:
144 pounds; Starting
Body Fat: 22 percent;
Current Weight: 132
pounds; Current Body
Fat: 15 percent; Occu-
pation: High school
English teacher

Muscle & Perfor-
mance, in partner-
ship with Dymatize,
brought you the
2016 Americas
Fittest Couple Chal-
lenge. In addition to
being featured on
the cover, Chris and
Carolyn Hasley won
a one-year supply of
Dymatize products,
including a variety of
avors of Dymatize
ISO100 as well as
apparel. Plus, they
won a trip to Maui!
Each of the ve
runner-up teams got
a case of Dymatize
ISO100.
we were tired; we just knew we had to do it. And having a huge sup- their dream gym where they could start per-
port system outside of their immediate family bolstered their commit- sonal and group training sessions in their home.
ment to being successful. Words cannot describe how blown away we j
and I are building together. When we are apart
Family, friends, students in their tight-knit community and even the we are pretty ordinary, but together I know we
school superintendent got behind them. In fact, when M&P asked if are extraordinary. Im so thankful every day
the couple had any reservations about their students and the district for his love and support. I dont know where

made Top 20 and that was our goal we would go to the superin- holding back tears.
tendent and get his seal of approval. And we did. He was so supportive. I never thought in a thousand years that I
6 would have accomplished a feat such as this
6 is pos-

6 inspiration and driving force in all aspects of
move out of their basement gym and transform their bonus room into

TRAINING THROUGH
THICK THIN
The Americas
Fittest Couple
Challenge was
a way for these
top nishers to
get stronger
BY MAURA WEBER
together.
IN AUGUST 2016, JUSTIN LYNCH PROPOSED to child- MICHAEL WARNER AND AMANDA CHUVSHQGWKHLUGD\V
hood friend Melissa Abella, and the couple was excited to DWWKHJ\PZRUNLQJDVSHUVRQDOWUDLQHUVWKHQWKH\VSHQG
GRWKH$PHULFDV)LWWHVW&RXSOH&KDOOHQJHWRJHWKHUDVDZD\ WKHLUHYHQLQJVWRJHWKHUZRUNLQJRXW7KH\XQGHUWRRNWKH
WRJHWUHDG\IRUWKHLUZHGGLQJDQGPDUULHGOLIH7KLVZDVDQ $PHULFDV)LWWHVW&RXSOH&KDOOHQJHDVDZD\WROLYHQWKLQJV
DPD]LQJRSSRUWXQLW\WRZRUNWRJHWKHUKROGHDFKRWKHUDF- XS:HXVHGWKH&KDOOHQJHWRLPSOHPHQWQHZURXWLQHVDV
countable, support each ZHOODVSURYLGHDIXQZD\WRZRUNWRJHWKHUDVDFRXSOHVD\V
other and push each other :DUQHU:HZDQWHGWRVHHKRZIDUZHFRXOGSXVKRXUVHOYHV
JUSTIN LYNCH & WRQHZOLPLWVVD\V$EHOOD WRJHWKHU
MELISSA ABELLA 7RZDUGWKHHQGRIWKH 7KHUHVXOWVZHUHMXVWZKDWWKH\KRSHGIRU:HZHUHERWK
Hometown:3RUWHUYLOOH
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&DOLIRUQLD
needs premarital counsel- OLIWV)RU$PDQGDLWZDVGHDGOLIWDQGVTXDWDQGIRUPHLWZDV
Ages:KLPKHU
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Occupations:
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WUDLQLQJJRDOVZLWK/\QFK +DYLQJ&KULVDQG+HLGL3RZHOODVPHQWRUVDGGHGDQH[WUD
Heights:KLPKHU
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Old weights:KLP
DQG$EHOODVWULYLQJWRORVH &KX7KH\DUHLQFUHGLEO\
KHU
ERG\IDW7KHUHZDVURRP PRWLYDWLQJVD\V:DUQHU MICHAEL WARNER
New weights:KLP
for much improvement for 1RZWKDW:DUQHUDQG&KX & AMANDA CHU
KHU
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LQJWKHLUMRXUQH\RQVRFLDOPHGLDDQGJRWDORWRIPRWLYDWLRQ FRPSHWLWLRQLVOLNHWKH\UH Ages:KLPKHU
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DQGVXSSRUWIURPQHZIULHQGVROGIULHQGVDQGIDPLO\VKH 7KLVZDVRXUUVWFRPSHWL- 3HUVRQDOWUDLQHUV
VD\V)RUWKLVUHDVRQZHGLGQWZDQWWRHYHUJLYHXS tion we started as a couple, Heights:KLPKHU
$EHOODDSSUHFLDWHVWKHGHSWKRIXQGHUVWDQGLQJWKDWVKHDQG EXWLWVFHUWDLQO\QRWRXU Old weights:KLP
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JOHPRPIRUWKHSDVWQLQH\HDUVDQGQGLQJDJRRGIULHQGWR JRDOLVWRFRPSHWHWRJHWKHU New weights:KLP
EHP\OLIHSDUWQHUDQGJRLQJWKURXJKDQH[SHULHQFHWRJHWKHU LQDQ13&VKRZLQ KHU
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FDOOP\KXVEDQGVKHVD\V
40 086&/( 3(5)250$1&(y 0$5&+ 086&/($1'3(5)250$1&(&20

CARLIN & THE PAST FEW YEARS from being connected with so many great people, says Carlin.
ERIN CONN have been stressful for the The stories were a big source of inspiration and provided some
Hometown: Calgary, Alberta, Conn family. The day our son humor, too. The result was very satisfying for the couple. There
Canada Chaney was born, we found is no denying we were a bit fragile going into the Challenge, but
Ages: 41 (him), 40 (her) out I had stage 3 testicular now we feel stronger physically and emotionally.
Occupations: Residential cancer, and a year and a half
construction supervisor (him), later, our son Slater was diag-
artist (her) nosed with autism spectrum
Heights:KLPKHU disorder, explains Carlin.
Old weights: 221 (him), When they learned about the
179 (her) Challenge, they decided it was
New weights: 197 (him), just what they needed. We
KHU thought it would be exciting to
be trained by Chris and Heidi
3RZHOO:HIHOWOLNHZHZHUHDELWVWXFNLQDUXWDQGZHUHQWPDN-
ing time to exercise, says Carlin.
The Conns worked out at home in what they call their Muscle
Basement. We were a bit surprised at how much we could
DFFRPSOLVKZLWKOLPLWHGHTXLSPHQWVD\V&DUOLQ$OVRZHUH
setting a good example for our sons.
The supportive nature of the Challenge was perfect for the
Conns. We joined the Facebook group and got a lot of strength
WHEN IT CAME TO SIGNING UPIRUWKH$PHULFDV)LWWHVW pants, and in the middle of MATT &
Couple Challenge, Matt and Stefanie Wolff had different motiva- that thought I had an epiphany STEFANIE WOLFF
tions. A few years ago I had moved up a couple of pant sizes that maybe that was not the Hometown: St. Albert,
and my current pants were getting too tight, says Matt. I spe- best solution. He started Alberta, Canada
FLFDOO\UHPHPEHUWKLQNLQJ,QHHGHGWRJRVKRSSLQJIRUELJJHU making healthier choices and Ages:KLPKHU
took up weight training for the Occupations: Plumber (him),
UVWWLPHZLWKWKH&KDOOHQJH homemaker (her)
6WHIDQLHVGHVLUHWRJHWW Heights:KLPKHU
stemmed from her experience Old weights:KLP
of four pregnancies. Each 137 (her)
time I got pregnant I got hy- New weights:KLP
peremesis gravidarum and my 131 (her)
ERG\ZRXOGXFWXDWHEHWZHHQ
losing a huge amount of weight in a matter of weeks to gaining
even more weight, she says. She started slow with exercise and
is very happy with the results. We have some pretty amazing kids
and I love that I am able to keep up with them, she says.
With Matt as the driving force behind getting the workouts
done and Stefanie in charge of meal prep, the Wolffs followed
WKH3RZHOOVURXWLQHWRD7DQGORYHWKHUHVXOWV7KLVSURJUDP
helped us grow individually and also as a couple, says Stefanie.
ANTHONY CARMEN PACHECO SAYS SURJUHVV,GLHGDIWHUYHEXUSHHVRQGD\RQH1RZ,FDQGR

MALDONADO & WKDWVKHZDVQWDOZD\VFRQ- them for several minutes with energy to spare, he says.
CARMEN PACHECO YLQFHGVKHDQGKHUDQFp Pacheco and Maldonado love the results in their physiques
Hometown:%URRNO\Q1HZ Anthony Maldonado, would DVZHOODVWKHLUUHODWLRQVKLS7KH&KDOOHQJHZDVGLIFXOWEXWLW
York QLVK$PHULFDV)LWWHVW&RXSOH brought us closer, so close that a baby was conceived before the
Ages: 31 (him), 43 (her) Challenge. It was very hard program was over, she says.
Occupations: Fire safety to manage work, meal plans,
director (him), independent family and workouts every day,
contractor (her) but we are not quitters, she
Heights:KLPKHU says. Going into the program,
Old weights:KLP both of them wanted to get
KHU into better shape and focus on
New weights: 199 (him), their goals. I was going to the
106 (her) gym on and off, but whatever
,ZDVGRLQJZDVGHQLWHO\QRW
doing much, says Pacheco. For Maldonado, the program helped
him break bad habits. It made me more aware of bad eating hab-
its and gave me new ways to change up old routines, he says.
Both of them experienced huge gains in their ability to perform
IXQGDPHQWDOH[HUFLVHV,FRXOGQRWHYHQQLVKRQHSXVKXS
when we started, now I can do 20 in a row effortlessly, says
Pacheco. For Maldonado, burpees were the true measure of his
086&/($1'3(5)250$1&(&20 MARCH 2017 y086&/( 3(5)250$1&( 41

S
ure, we all appreciate machines like the
treadmill, elliptical, bike and rower, and fat stores as potential fuel.
todays expertly engineered iterations Due to the intense nature of plyometrics, we can expect a
are smooth, easily adjusted and provide a lactate accumulation in the musculature responsible for the
wealth of feedback. Some days you cant performance in each of our explosive sets, Pratt says. That
imagine your training routine without
them. But other days? Ugh wed rather release, tapping body fat as part of the repair process.
swallow a heaping scoop of dry protein Plyometrics also work similarly to high-intensity inter-
powder than to set one foot on one of val training to target body fat: By cycling between intense,
those monotonous contraptions. higher-rep activities with short rest periods, you work
Fortunately, machines are only one way to skin the cardio closer to your upper heart-rate threshold. The higher an
cat, and this program is just the alternative to save your san- individuals heart rate gets, the more calories they will
ity and shred you up like nothing else. With the expertise of burn, says Pratt. Working up to approximately 90 percent
James Pratt, training director of TEST Sports Clubs and the of their max heart rate [during intervals] challenges ath-
TEST Football Academy based in Martinsville, New Jersey, letes to a respectable level of exhaustion without hindering
youll learn to how harness the power of plyometrics and their ability to continue. And keeping your recovery heart
generate maximum burn in 20 minutes or less. rate around 70 percent of max means youre working at an
average of about 80 percent of max throughout the session,
which is a greater average than the typical steady-state
FIRE UP FAT LOSS session of 65 to 70 percent, says Pratt.
Generally speaking, plyometric exercises are bodyweight- And afterward: The excess postexercise oxygen consump-
only movements done with a high level of force and explo- tion the calories burned after training has been shown
by science to be greater in high-intensity interval training
than lower-intensity steady state cardio, says Pratt.
THE PLYO LOWER-BODY LINEAR MOVES

BURN-ZONE WORKOUT
For this workout, designed by TEST Sports Training Director
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Plyometric Exercise Alternative Exercise

Type
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As a bonus (as if one is even needed), sports performance longer-term energy needs, creating a metabolic fat burn-
is enhanced by regular plyo training as well. Power devel- ing effect. And because 45 seconds is not nearly enough
opment is critical for sports performance, Pratt says. In time for your body to completely recharge its ATP stores,
the range between absolute speed activities like sprints your body turns to stored carbs and fat as fuel.
and maximum effort strength training, plyometrics are a Effort determines success in this routine, Pratt insists.
great mid-range training option, improving both speed and In a true plyometric exercise, were giving maximum effort
strength qualities. to each repetition, which by nature can only be sustained
for a shorter period of time. So jump as high as you can,
bound as far as possible, and throw that medicine ball with
THE PLAN as much force as you can muster.
This high-intensity plyometric program designed by Pratt In an all-out-effort scenario, says Pratt, you should not
exclusively for Muscle & Performance takes advantage of all have to work longer than 10 seconds to achieve a heart rate
this science and targets your body from top to bottom. close to 90 percent.
The moves are split into four categories representing the In round one, pay attention to the amount of time it
four basic areas of movement: lower-body linear, upper- 6 6
body push/pull, lower-body lateral and rotational. For each decrease the work by two to three seconds and add that
workout, select at least four moves, using a minimum of one time to the rest. Do the opposite if it is too easy. No matter
from each category to prevent monotony while working as what, dont decrease effort Id rather you rest longer to
many muscle groups as possible each session, thereby mak- give all-out effort than rest less and give submaximal effort.
ing each workout metabolically intense. The harder you work, the better your results and the
Once selected, arrange the moves in a circuit, hitting each closer you come to shredding up. Plyometrics give us an
one all out for 15 seconds, then recovering for 45 seconds. incredible heart-rate response in a very short period of
This relentless pace in effect transforms normally anaerobic
exercises into aerobic ones that require oxygen to fuel their
Broad Jump
Assume an athletic ready position
feet just outside shoulder width, knees
soft, hands in front of you, elbows bent.
From here, bend your knees and hips,
reach your arms back to load up, then
spring forward as far as you can, swing-
ing your arms forward to generate
momentum. Absorb the land-
ing by bending your knees
and hips and reset for your
next jump.

UPPER-BODY PUSH/PULL MOVES
Clapping Push-Up
Get into the top of a push-up position with
your body aligned from head to heel, hands
directly under your shoulders, head neu-
tral. Brace your core, then lower your-
self by bending your elbows until
\RXUFKHVWWDSVWKHRRU4XLFNO\
extend your arms and press
yourself up with enough force
so your hands leave the
RRURULQDPRGLHGYHU-
sion, an elevated sur-
face such as a bench,
as shown below) and
you can execute
a fast, solid clap
before catching
yourself as you
descend.
Medicine-Ball Slam
Hold a medicine ball
at your chest with both
hands, feet about hip-
width apart. Reach
the ball up overhead,
coming up onto your
toes; then throw the
ball straight down to the
RRUXVLQJ\RXUHQWLUH
body and core to gener-
ate maximal downward
IRUFH,PPHGLDWHO\SLFN
it up and repeat.

LOWER-BODY LATERAL MOVES
Lateral
Box Jump
Stand sideways to a
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Lateral Bound
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086&/($1'3(5)250$1&(&20 0$5&+ 2017 y086&/( 3(5)250$1&( 47

ROTATIONAL MOVES
For moves that use a medicine ball, either a reactive (bouncy) or non-reactive (soft) ball will work. Just be aware of the rebound-
ing potential of your reactive ball and adjust your position so you can catch it properly (without hitting yourself in the face).
Medicine-Ball
Rotational Slam
Stand with your feet
shoulder-width apart
and hold a medicine ball
at your left hip, arms
straight, knees slightly
bent. Quickly move the
ball up overhead in an
arc to the right, then
slam it straight down to
WKHRRULQIURQWRI\RX
Pick it up and repeat on
the other side, alternat-
ing sides for reps.
Medicine-Ball
Rotational Throw
SUPPLEMENT
Stand sideways to and a YOUR EFFORTS
couple feet away from a If losing fat and building lean muscle are your goals, these
wall. Hold a medicine ball at three supplements could help improve your plyometric-
your chest with both hands, training results:
elbows down. Rotate your
shoulders and hips away Branched-Chain Amino Acids: These critical nutrients
from the wall, pivoting on help maintain a positive intramuscular nitrogen balance
your toes, and bring the ball during workouts, while also aiding in the recovery and repair
down to your outside hip. processes postworkout. Options that also provide gluta-
Immediately rotate back PLQHDQRWKHUUHFRYHU\VWDSOHLQFOXGH,QQHU$UPRXUV%&$$
toward the wall, extending 3HDNRU$PLQR%OLW]3HDN
your arms and releasing the
ball at shoulder level. Catch Protein Powder: Protein is the building block of lean tis-
the ball as it bounces back, sue. After training, consider a blend that includes both fast-
and quickly rotate away digesting whey isolate and slower-digesting casein, which
again, going into the next provides a steadier stream of nutrients for several hours.
rep. Do all reps to one side
before switching. As you Fat-Burning Formulations: These products usually include
improve, try to blend the caffeine and green-tea extract, both of which have been
reps together smoothly. shown in studies to increase energy and boost calorie burn.

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PEA AND POTATO

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WORK
SMARTER,
Not Harder
Rest and recovery are
an important part of
any exercise program.
Here are three
essential elements for
improving training
and performance.
BY TIMOTHY J. MOORE, PH.D., CSCS, MCHES
MANY WORKOUT FANATICS SPEND
has shown that stress, fatigue and burnout
COUNTLESS HOURS TRAINING TO cause decreased HRV levels. The best way to
measure HRV is with an EKG machine in a
GET AS FIT AS POSSIBLE, BUT THEY lab setting, but in case thats not an option,
DONT STOP AND TAKE THE TIME TO

there are several helpful apps such as ithlete
(myithlete.com/ithlete-pro/).
MONITOR THE TREMENDOUS STRESS Personal experience as an elite runner has
taught Rodriguez that using heart rate alone
THEY ARE PLACING ON THEIR BODY. to monitor workout intensity can be extremely

into the mix you can provide some much-
Pulling all those heavy deadlifts or perform- needed sensitivity to the amount of stress
ing frequent high-intensity interval training being placed on your body, making for a more
sessions will eventually burn you out, leading complete picture of your current training pro-
to overtraining and injury that can take months grams effectiveness. Its important to develop
for a complete recovery. an overall baseline with your workouts so you
Trainers should heed the advice of eight-time can learn how to properly use the HRV data,
Mr. Olympia Lee Haney, who once famously says Rodriguez. Then you can adjust your
quipped, Stimulate, dont annihilate. But training schedule to achieve maximum results.
getting a dedicated athlete to take some neces- The best time of day to record HRV is right
sary downtime is next to impossible. Fear not, when you wake up, since time of day, meals,
though: You can integrate some of these tools movement and mood can all affect the mea-
into your recovery protocol and achieve your surement. Over time youll see trends and pat-
personal best in the gym and beyond. terns in your HRV and can properly schedule
intense workouts, deload weeks and rest days
with accuracy and forethought.
HRV Many negative
health outcomes are
Rodriguez sums up by saying that using HRV
One simple and accurate way to monitor the as a measure of overtraining can be extremely
associated with poor
stress being placed on your body during heavy helpful, but he thinks that combining HRV with
heart-rate variability,
training is heart-rate variability. According to including diabetes, the social media aspect of workout trackers
Gabriel Rodriguez, the run apparel category obesity, hypertension like MapMyRun could provide even greater
manager for Under Armour, and a former All and other cardiovascu- feedback and support of your training and
American athlete, Division I track coach and lar diseases. overall performance.
Mount Washington Road Race record holder,
Using HRV to monitor fatigue is still in its
infancy stages, but it shows tremendous prom-
ise as an effective overtraining tool.
HRV is measured as the time gap between
your heart beats, and they will vary as you
breathe in and out. It sounds counterintuitive,
but if those gaps are identical between each
beat, its thought to be unnatural. But if those
gaps vary, its healthier because it means the
heart is pumping as needed (as opposed to
monotonously working). The more relaxed
your mind and body, the more variability you
will have between heartbeats.

be used to help predict important issues like
the level of fatigue incurred from previous
workouts, poor hydration levels, as well as
excessive stress due to performance anxiety
and nervousness. Although, there are numer-
ous other factors that affect HRV, including
age, gender, genetics, body position, time
of day, temperature, humidity, altitude and
hormonal status, this information can be used
to make decisions on how you should train (or
not train).
6
higher HRV values to good health and

Flex Your Mental Muscle activity). The results showed that experienced
A growing number of
studies show that you
Not all stress is bad. Stress is what you apply can use such special-
to your muscles in order to break them down and automatic manner when compared to ized stress reducing
then build them up again stronger. But theres the more novice players. (The theory is that skills to help control
experienced athletes have better control under your mind, says Dr.
Lew Lyon. Deep breath-
youre stressing your muscles in order to make A technique called cognitive reappraisal ing and meditation are
two important tech-
them grow youre also stressing your nervous
niques that can help
j reduce your response
your immune system and even your heart. to stress.
j

6

6
mance and even sharpen memory. The key is to
thinking like an optimist. People who dont give
and learn how to control your overall stress 6
6 6 as temporary and changeable. Learning how
j

skills you can develop.

ers to uncover the relationship between stress strength is the ability to resist catastrophic
thinking, or the tendency to assume the


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Biomarker Analysis

biomarker
CARBS PROTEINS
analysis.6
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FATS VITAMINS

54 086&/( 3(5)250$1&(y 0$5&+ 086&/($1'3(5)250$1&(&20

yoga
for
strength
WITH STEPHANIE RING
For the athlete who wants to take his or her

training to the next level. Learn how to blend
yoga into your existing workout, correct faulty
movement patterns, increase range of motion,
and improve balance, coordination, agility and
lifting potential.
YOGA FOR STRENGTH OFFERS:

Four hours of yoga sequences
Warm-ups for every bodypart
Yoga for any skill level
On-the-go online streaming
Unlimited access to the videos
TO LEARN MORE, VISIT

AIMFITNESSNETWORK.COM/OXYGEN
BROUGHT TO YOU BY
#AIMFITNESS
ZONED OUT
Personalized nutrition can help
maximize an athlete's performance.
Research con-
ducted at UCLA
suggests that meditating
can help thicken the
brain and strengthen the
connections between
brain cells, improving
WKHEUDLQVQHXURSODVWL
city or the ability to adapt
to environmental stress-
ors. Meditation also
allows you to calm your
mind down from those
all-consuming negative
thoughts that you have
bouncing around in your
head on a daily basis.
Agata Anthony is a
busy Fortune 500 execu-
tive at GE Healthcare
as well as a competitive
age-group athlete who
works hard to balance
her training and racing
with frequent interna-
tional business trips. She
uses the Headspace
app (Headspace.com) to
help her perform guided
meditations in an effort to
reduce stress and keep
her mind and body run-
QLQJDWSHDNHIFLHQF\
While meditation in
theory should be rather
simple, and not require
special equipment or
technology, I found that
having a well-designed
app available on my
phone, which I have
with me at all times,
helps with motivation
and structure. Starting
out with 10-minute ses-
sions is pretty easy and
GRHVQWIHHORYHUZKHOP
Orreco is now developing an app for use Overall, Barr recommends that to keep your
ing, says Anthony.
in the consumer market. Moore sees a bold body in proper balance your diet should consist In addition to Head-
vision ahead, With Fitbit, Jawbone, Garmin, of fruits and vegetables from the colors of the VSDFHVIUHH7DNH
6 program, the full app
forms. Theyre collecting the data and theyll antioxidants. has packs designed
visualize that very nicely. I think weve got IRUVSHFLFSXUSRVHV
to transition from wearable to actionable. 7KRVHLQFOXGHVSRUW
Thats why Moore believes that his companys The Road Less Traveled VSHFLFPHGLWDWLRQ
packs addressing focus,
"
competition, motivation
sonalized recommendations on an athletes bly more important than training is a hard pill and training, as well as
overall training routine, will help maximize for many of us to swallow. But if you learn to health-themed packs to
performance and minimize injury to a degree listen to your body and begin to adopt some help users take active
never seen before. Orreco is using cognitive of these cool tools of trade, you may see big part in managing their
analytics to better equip athletes, coaches changes in your training and performance. well-being and includes
and teams with the critical information they The better we sleep, eat and reduce the stress PHGLWDWLRQVVSHFLF
need, says Moore. With this information in our lives, the better our ability to quickly to cancer, depression,
stress, self-esteem and
they can make better informed decisions recover from hard workouts and produce that
more.
about training and performance. ultimate performance.

with
ERIN STERN
Coming
to the
AIM Fitness
Network
December
2016!
e
F

Want to get
6

and maintain

a lean
6

6
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physique?

6
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"
These three LEAN LIFE HACK #1: SLEEP WELL

science-

backed life " "

hacks will
6

6

help you 6 6

>
REACH

MELATONIN -

j

YOUR
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6
6
GOALS.

DOSAGE:
6

Dwayne N. Jackson, Ph.D. MUCUNAPRURIENS Mucuna pruriens

M. pruriens
velvet bean, which when ingested has been shown in many "
published investigations to elevate L-dopa (the precursor to whey protein are highlighted in a clinical trial published in
dopamine). Several studies have illustrated the remarkable the Journal of Nutrition and Metabolism, in which subjects
effects of M. pruriens on dopamine release in healthy and who took a whey protein supplement while undergoing a
diseased people. Dopamine is a key player in the signaling calorie-reduced diet retained twice as much lean mass and
for GH release by inhibiting hypothalamic somatostatin burned off nearly twice as much fat mass as the control
secretion, which leads to greater release of GH by the pitu- group (with the same diet). As well, it has been shown in
itary gland. other research that drinking a whey protein shake before
DOSAGE: To support your nocturnal GH surge take approxi- a meal stimulates post-meal hormones that control satiety
mately 2,000 milligrams of high-quality M. pruriens (stan- and regulate blood-sugar levels.
dardized to 15 percent L-dopa) immediately before going DOSAGE: For a daytime protein boost, mix 10 to 20 grams of
to bed. whey protein isolate or a whey protein blend with 8 ounces
of water and drink it 20 to 30 minutes prior to breakfast
LEAN LIFE HACK #2: CONSUME AN and dinner.
ABUNDANCE OF PROTEIN
Most protein recommendations are based on anecdotal
evidence, so some dietitians and physicians question the
MICELLARCASEIN In contrast to whey pro-
tein supplements, inges-
tion of micellar casein promotes a modest, slow and sus-
tained (approximately 7 hours) elevation in blood amino-
to lose fat. However, a study published in Medicine & Science acid levels. This unique feature of casein contributes to an
in Sports & Exercise tells us that resistance-trained athletes increase in protein synthesis and a marked (approximately
should consume at least 2.3 grams of protein per kilogram 34 percent) decrease in muscle breakdown. These proper-
of bodyweight per day in an effort to preserve lean mass ties make micellar casein especially useful prior to bedtime
while dieting and training. and during periods when frequent protein consumption
isnt possible.
WHEYPROTEINISOLATE Whey protein

isolate inges-

DOSAGE: For a sustained nocturnal protein boost, consume
40 to 50 grams of high-quality micellar casein protein 30
minutes before bedtime.
RESISTANCE-TRAINED ATHLETES SHOULD CONSUME AT LEAST

2.3 GRAMS OF PROTEIN PER KILOGRAM OF BODYWEIGHT PER DAY.
SUPPLEMENTING WITH GREEN-TEA EXTRACT CAN HELP
STOKE YOUR FAT-BURNING FIRE.

MAXIMIZE METABOLISM
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TO USE A LACROSSE BALL
Whether you want to release tension in your back or get a
Hold that pressure as you move your
limb through its full range of motion.
For example, place a ball between the
leg of a squat rack and your shoulder/
pec connection. Press into the ball as
you move your arm up, down, side to
side and around in a circle.
3 RELAX THE BACK

The back is a constant source of
tension, and tightness here can affect
your posture and performance in and
out of the gym. Unfortunately, massag-
ing the muscles on either side of your
spine can be a tricky affair, since you
cant really roll a rock-hard rubber ball
along the tender nubs of your spine.
Time to MacGyver it: Tape two
lacrosse balls together into a peanut
shape. Lie on the ground and place the
balls under your back so your spine
rests in the space between them. Roll
up and down along the spine for 60 to
90 seconds after a workout, or after a
long day of sitting.
R
AND SAY AHH
ecently, the lacrosse ball has

your own bodyweight can come pretty
close. This technique, called self- 4 SANDWICH
On Tuesday you crush your pull-
into your gym. A companion to myofascial release, targets those trig- up workout; on Wednesday you cant
the foam roller, this hard rubber ger points, helping break up and loosen open a jar of pickles. Sound familiar?
ball makes an excellent tool for a num- adhesions to improve mobility and To relieve achy forearms and a fried
ber of reasons: Its cheap, accessible decrease pain. Position the ball under grip, place one lacrosse ball on a table
and small enough to carry around in the affected muscle and roll around and position your forearm over the top
a gym bag. And, unlike rollers and of it, palm facing up. Place a second ball
wands, which apply pressure to a rela- here and use your bodyweight to press on the opposite side of the arm, so your
tively large surface area, the lacrosse against the ball, relaxing and breathing arm is sandwiched in between the two
ball can be used in a targeted way to deeply for 30 to 90 seconds. balls, and use your free hand to press
hit isolated areas.
Not sure where to start? Here are

to improve mobility and performance 2 RELEASE FOR ROM
Sometimes its not enough
wrist for 30 to 90 seconds, then reposi-
tion the balls and repeat.
while also relieving aches, pains and to smash a muscle into submission,
even insomnia. especially when your aim is improved
range of motion. In these instances,
combining SMR with slow movement 5 SLEEP SOUNDLY
You know you should prioritize
1 PULL THE TRIGGER
Ideally, all the structures of
otherwise called active release
can help. According to research
rest and recovery, but sometimes its
tough to turn off the lights (and your
the body skin, bones, muscles and published in the Journal of Physical brain). Gentle SMR can help activate
connective tissue should slide eas- Therapy Science, people with pro- the parasympathetic nervous system,
ily over and around each other. But longed neck pain and stiffness were decreasing your heart rate and relax-
injury and repetitive movements cre- ing your muscles as you enter rest
range of motion with twice-weekly and digest mode. While maintaining a
causing the formation of adhesions, sessions of active release in only three passive, restful position (sitting or lying
aka knots. weeks time. down), roll the ball gently over and
Although nothing breaks up a knot underneath tense muscles, breathing
like the elbow of a well-trained mas- spot in your muscle and press your deeply and letting your muscles relax
sage therapist, a lacrosse ball and bodyweight into the ball, as with SMR. and release for several minutes.

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5

MEET THE WINNERS OF

TYPICAL AMOUNTS PER SERVING TYPICAL AMOUNTS PER SERVING

34 FAMILY-AFFAIR FITNESS 50 WORK SMARTER, NOT HARDER

40 TRAINING THROUGH THICK AND THIN 58 LEAN LIFE HACKS

/MuscleandPerformance | muscleandperformance | MuscleandPerformanceMagazine

GROUP PUBLISHER Cheryl Angelheart

GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg

CONTRIBUTORS Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd

Efrem Zimbalist III Executive Chairman

EXCUSES. MILES, HOURS, REPS AND SWEAT.

SUPPLEMENTS / NUTRITION & HEALTH / TRAINING

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ACSMs Top-10 Fitness Trends for 2017

NUMBERS DONT LIE

kk Number of steps taken daily (on

The amount of moderate to

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low energy during ,I\RXOLIWUVWWKLQJLQWKHPRUQLQJVLSDVXJDU\GULQN

my nutrition in the of energy.

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For more recipes visit myvega.com

Simple solutions to exercise errors

The Flaw: Not matching your body

The Flaw: /HWWLQJ\RXUHOERZVDUHRXW

The Flaw: 'RLQJZHLJKWHGGLSVZKHQ

COMPOUND YOUR GAINS

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DIVIDE AND CONQUER

16 MUSCLE & PERFORMANCE y MARCH 2017 MUSCLEANDPERFORMANCE.COM

make it a challenge without break-

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One-Arm Seated Cable Row 3 812 each side

18 MUSCLE & PERFORMANCE y MARCH 2017 MUSCLEANDPERFORMANCE.COM

GUY WALKS INTO A BAR

S go to the gym and get er

SUMO DEADLIFT HIGH PULL

back muscles, rather than then continue that upward momen-

20 MUSCLE & PERFORMANCE y MARCH 2017 MUSCLEANDPERFORMANCE.COM

PHYSICS AND THE FARMERS CARRY

THE FARMERS CARRY IS A GOLD-MEDAL MOVE, BUT THESE

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26 MUSCLE & PERFORMANCE y MARCH 2017 MUSCLEANDPERFORMANCE.COM

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