MAKE
fitness
magazine
THIS
Amazing
Amber
YOUR
How this
athlete is
changing
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+
YEAR!
Get her badass
workout on pg 37
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day!
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JANUARY/FEBrUARY 2016 $6.99
TONED &
STRONG
WITH ONE
ROUTINE strongfitnessmag.com
36 Amazing Amber
How this lifelong athlete is
changing the game in fitness.
PLUS: Weve got her
exact workout for
burning fat on page 38.
44 Energy Makeover
Feeling sluggish? This five-day
meal plan and recipes will give
you a boost.
66 Upper
Body Upgrade
Train your shoulders, arms and
abs like never before and get
noticeably stronger by spring.
72 instant
motivation
A story of strength
that will fill up your
inspiration tank ASAP.
SFM14.indb 2
strong 2015-12-10 10:52 AM
fitness
24 Fit in a Flash
Turn your body into a fat-burning 28 Get into Gear
furnace in 30 minutes flat. Kitchen gadgets to make
clean eating a breeze.
32 Own It
A step-by-step guide to 44 Eat for Energy
the barbell hip thrust. A weekday meal plan to rev
your engines.
leg -day upgrade
38 Harness Your Power Plus: Five new recipes!
Lower body training that
Train like a cover girl. scores big results
64 Fast Fuel
50 Strike a Balance Clean meal delivery services
Toughen up your weaknesses have gone gangbusters in
by training one leg at a time. fitness and weve got the 411. 74 Women to Watch
Three real women we couldnt
60 Join the Club health help but notice.
The newest way to become
a better athlete. 54 The Issue of Implants 78 STRONGCAMP
What do an insanely fit body CAPTURED
66 Stronger Than and breastfeeding have in Get a glimpse of what went
Yesterday common? They can both down with the ladies in
g
Carve a sick upper bod result in a deflated chest. If Akwesasne, NY.
thats super strong. youre thinking of implants,
read this now.
in every issue
76 Trainer Talk
Want to hit those goals? MOTIVATION Editors Note 12
Our personal trainer gives Contributors 6
you the tools. 36 Cover Athlete Insider
How Amber Dodzweit is
Advisory Board 8 on the cover
nutrition getting back to her roots. You Said It 10 COVER MODEL Amber Dodzweit
PHOTOGRAPHY PAUL BUCETA
The Circuit 17
26 Buff Bites 72 Get Inspired HAIR Chad Wood
The fiber-loaded food you CrossFit athlete Krystal Gym Beauty 30 MAKEUP Lana Krizki
should be eating, and how Kantu is determined to be a Wardrobe sports bra forever 21
to make it into fries. champion, no matter what. shorts models own
2.0!
is done in the
gym! These five
powerful practices
strengthen your
mental muscle.
A day in the
life of our Happy-
cover athlete Making
(spoiler alert: Workouts
Back off, Seasonal
she doesnt Affective Disorder!
Weve got science-
spend it all in backed exercises
the gym). for improving your
mood and busting
winter blues.
Plus:
Get her tips for the best
Curly Creations
We cant stop
spiralizing! From
salads to soups and
even desserts, find
out our favorite ways
to get twisted in
the kitchen.
Helen Vong photo by Wandering Eye Photography Emily Satrazemis photo by Edward Jordan, Ivie & Associates, Inc.
of proper nutrition as well as anybody. In addition as Powder, Skiing, The Ski Journal,
Elevate, and the popular lifestyle
to strength training, she also specializes in helping website, TheSkiny.com. and Backcountry Magazine.
women use healthy eating to reach their goals.
Originally from the province of Ontario, Meghan
moved to the west coast where she could turn her
hobbies into a lifestyle. Backpacking and outdoor
sports are passions that she has been
able to incorporate into her training
and teaching style, thanks to BCs scenic
and mountainous landscapes.
For this issue, Meghan makes her
editorial debut in an investigative piece Amanda Kotel, BSc, CPT Nicole Charleson, Photographer
on an emerging trend: pre-prepped, The 2-in-1 Workout, pg 24 strongcamp captured, pg 78
portion-controlled meals delivered right A personal trainer with a Nicole is a studio artist and public
to your door. And in her expert opinion, specialization in athletic therapy school art teacher in Northern
Amanda Kotel photo by Paul Buceta
this kind of service is more than just a and a degree in exercise science, New York. She combines her
fad. I believe that this trend is here to Amandas expertise goes beyond photography with a passion for
just knowing how to build a body healthy livingshe is an avid runner,
stay because our pace of life continues that looks good. Her passion lies in triathlete and fitness consultant.
to speed up, she says. More and more the improvement of biomechanics This allows Nicole to understand
people are making an effort to be and strength building, as well as and enter into her subjects world in
exercise rehabilitation. a unique and personal way.
mindful of their eating habits.
Join us!
February 26 - 28, 2016
The Marriott,
Newport Beach,
California
visit Loriharder.com
Lori Harder
Author
Entrepreneur
Fitness Expert
Transformational Speaker
Fitness Cover Model
3x World Bikini &
Figure Champion
for new folks who are unfamiliar with the foundational Gina Tacconi-Moore, Michael Hart, BSc, MD, CCFP
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in Active Release Techniques
program can be customized to your needs. NUTRITION
A bonus you might not be expecting is a new circle Cathy Savage
of friends. Your CrossFit community will consistently Competition prep coach, owner Emily Satrazemis, RD, CSSD
of Cathy Savage Fitness, online Sports Dietitian; Nutrition
encourage you to push beyond your limits and reach new nutrition and training program; Consultant; and Nutrition
personal bests. CrossFitters have a unique bond, which founder of Camp Savage Communications Manager,
can only come with leaving it all on the floor in front of Sacramento, CA
each other, day after day. Emily Pantaleo, BSc, BEd
Certified personal trainer and Jenn Pike, RHN
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for a recovery session. trainer; founder of Team Blessed
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SPORTS MEDICINE
but easy enough that
Mike T. Nelson,
you could still carry on PhD, MSME, CSCS Brad Baldwin, BA, DC
a conversation; this will Adjunct professor and member Chiropractor, Bayview
promote circulation to of the American College of Chiropractic Health Centre,
stiff tissues. Make sure Sports Medicine; PhD Exercise Toronto; certified contemporary
you get in a meal or Physiology and MS Mechanical acupuncturist; trained in
protein shake an hour Engineering (Biomechanics) active release techniques
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and wear flat-soled James Ho, DC, BHSc
MIND & BODY Chiropractor, Athletes
kettlebell photo liana louzon gina photo Abby Campbell
sneakers and clothing
that doesnt restrict Care Sports Medicine
your movement. Linda Malone, BSc, E-RYT 500 Centres, Toronto; active
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Inc., Toronto & Founder of consultant to recreational
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Michelle Armstrong,
MM, BMSc, CPT, NWS SUPPLEMENTS
Mindset Expert; fitness trainer;
bestselling author; motivational Kamal Patel, MPH, MBA, PhD
speaker; The Life Renovator Director at Examine.com,
a leading online resource
Zain Saraswati Jamal for nutrition and supplement
Certified holistic sports study analysis.
nutritionist; yoga teacher;
personal coach; founder of
yoga, fitness and lifestyle
blog Eve Post Apple
35,614
the same exercises and
workouts over and over.
Thank you for giving
me some new variations
and fresh workouts
to try that make me
The number of times excited about hitting
the weight room!
you viewed your favorite
#MotivationMonday post. Jesse, via Email
Ive been into weight
lifting for years and
I have always been
so disappointed with
womens fitness
magazines that are
geared towards women
8626 who want to Lose belly
fat fast! or Lose 5 lbs
Number of
for summer!, instead
squat junkies of those of us who truly
reached with just love to move heavy
Tired of our killer weight. Thank you
crunches? booty workout
Check out our for showing that real
challenge. Did women work hard and
Pinterest for
tons of abs you crush it? look hard.
exercises.
Veronica, via Email
The routine in the
Fit in a flash section
#mystrong
MOMENT
@crystalseaver
@cathymastorio Our Favorite Moment
Crystal Seaver, North Waterboro, Maine
As the founder of Impact Fitness & Health Consulting, a fitness
and nutrition coaching company, helping others stay fit and live
healthier lives is Crystals lifes work. But that doesnt mean she
forgets to take care of herself. Crystal runs trails and trains in the
gym to maintain functional strength and beautiful muscle tone.
Muscles make the best accessories, she says. They are the type
of healthy that look good on everyone. But she doesnt just do it
for herself. She wants to make sure shes being a role model for the
children in her family. I know little ones are watching and they
need to understand the importance of healthy living.
@jessiemarie.fit @marielleli
@izzfoshizz18 photo by Sarah Mooney
@jaimeandbrad
Crystal Seaver photo by Damian Meneghini
Cathy Mastorio photo by Janet Zappasodi
@meljfit
@izzfoshizz18
@jmichaud1982
Before After Thank you for inspiring us with your fiercest moments in health and fitness. You are proof that
our readers are STRONG. Keep posting your pics with the hashtag #mystrongmoment.
Progress
Theres something so reassuring about a new year: its clean and pure, like a fresh
blanket of snow, filling us with optimism for the next 365 days to come. The past is
behind us, whats done is done, and we find ourselves at the edge of opportunity
the opportunity to change. And while Im all for self-improvement, I have trouble buying
into the New Year, New You, mentality that is built around the month of January. It
assumes we want to be entirely new versions of ourselves, instead of just building upon
the awesome people weve already become. I suppose, New Year, Better You, doesnt
sell gym memberships quite as effectively, but it would probably result in a higher rate
of success when it comes to sticking to resolutions. Improvements are much more
attainable than complete renovations.
So as you charge into 2016 with a tank full of motivation and a list of objectives, take
this moment to look back on the last year, and all youve accomplished in those 12 short
months. What did you do to further your growth and happiness? Maybe you completed a
marathon, or maybe you joined a gym for the first time. Perhaps you curbed your sugar
addiction, or started drinking more water. Big or small, every step in the right direction is
still progress.
And while youre reflecting on all your achievements, its okay to take note of the
missteps along the way too. The paradox of success is that it rarely exists without failure.
You know that old saying, If you dont make mistakes, you dont make anything? Our
Wait!
Before you start
losses are every bit as important to our character as our wins, if not more. And no one has flipping to the
a perfect game, every game. good stuff, please
In the spirit of the new year, the team at STRONG has been making some take a moment to
improvements of our own. Weve had plenty of time to reflect on not just this past year, but turn to page 6 and
the last two, attempting to figure out what worked, and what didnt. The magazine you hold acknowledge our
in your hands is a product of our collective effort to bring you a better (not new) version of all-women list of
contributors this issue.
ourselves with each and every issue.
We are so grateful for
Weve added a new page called Inner Strength, to our Circuit section at the front of
the support of these
the book, the content of which focuses on science and research in the field of mind/body incredible people, and
health (hence the name). Im so excited about this page because it reflects the way the all they do to improve
world is starting to appreciate and study the connection between our physical, emotional the lives of others.
and spiritual selvesa connection which is proving to be crucial to our well-being.
Weve also expanded our Buff Bites recipe page to include a spotlight on foods that
are a bit outside our culinary comfort zones, but are loaded with hidden health benefits.
This months feature is on jicama, which as it turns out, is delicious.
And on the design front, weve updated our look with some fresh style elements for an
overall cleaner and more coherent appeal. Because what good is outstanding content if the
look doesnt make you want to read it?
With that, Ill let you get on with your issue, and your new year. But before I do, Id like
to sign off with a quote from Benjamin Franklin that articulates how I think we should view
self-improvement, not just in January, but throughout the year: Without continual growth
and progress, such words as improvement, achievement, and success have no meaning.
Stay Strong,
Kirstyn Brown
Editor-in-chief
President
Kim Gunther
Editor-in-Chief
Kirstyn Brown
Creative Director
Erin Lutz
CHIEF PHOTOGRAPHer
Paul Buceta
senior Designer
Jacqueline Hornyak
Designer
Andreia Pereira
Copy Editor
Winter Warm-Ups
Chelsea Clarke Health and fitness to cure your holiday hangover.
Advertising sales
Melissa Toulouse
mtoulouse@strongfitnessmag.com
289-232-1055
Customer Service
help@strongfitnessmag.com
Legal Counsel
Scot Patriquin
Brauti Thorning Zibarras LLP
CONTRIBUTORS
Bernadette Amar, Janice do
Boer, Meghan Burroughs, Nicole
Charelson, Lori Fabrizio, Lindsay
Kent, Lana Krizki, Amanda Kotel,
Kasia Kurek, Dave Laus, Valeria
Nova, Emily Satrazemis, Alexandria
Smith, Helen Vong, Andi Martin-
Wagner, Re Wikstrom.
SPECIAL THANKS
Clutch Bodyshop, Heart to Heart
Fitness, Olylmpia Muscle & Fitness,
OTC Toronto
Distribution
Disticor Magazine Distribution Services
Office 905-619-6565
Crossfit photo courtesy Jennifer Nichol w/ UG Series
Printing
RR Donnelley Mark de Groot
Bliss project photo courtesy of Lori Harder
Office 905-362-3245
Always consult your physician before beginning any exercise program.
This general information is not intended to diagnose any medical
condition or to replace your healthcare professional. Consult with your
healthcare professional to design an appropriate exercise prescription.
If you experience any pain or difficulty with these exercises, stop and
consult your healthcare provider. If you experience any symptoms of
weakness, unsteadiness, light-headedness or dizziness, chest pain or
pressure, nausea, or shortness of breath. Mild soreness after exercise
may be experienced after beginning a new exercise. Contact your
physician if the soreness does not improve after 2-3 days.
PERIOD!
This highly nutritious and delicious whole food shake provides you with 26 vitamins & minerals along with
16 grams of 100% plant-based protein, 1.5 grams of Omega-3 oil, 2 servings of fruits & vegetables,
4 grams of fiber, and 1 billion probiotics.
Aim for 30
Use Your
Manpower
Its a well-known fact that stereotypically masculine.
women have less testosterone Meanwhile, the control group
than men, but a new study watched a movie.
from the University of Turns out, women got
Michigan suggests that a surge of testosterone
biology might not be the by just acting like a boss.
only thing that makes the In both firing scenarios, the
man gender socialization results were the same: the
has a hand in it as well. female actors experienced
The researchers hired a significant increase in
100 actors to pretend to T levels, compared to the
assert their power by firing a control group. So what
subordinate employee. They does it mean? Potentially
were instructed to perform that men are more manly
either in ways which were in part because they hold
stereotypically feminine or more positions of power.
Train for
your Brain
Its no secret that working out keeps our muscles
from shrinking, but researchers at the University
of British Columbia wanted to know: how does
fitness affect our brains? A preliminary experiment
specifically looking at resistance training and brain health
found that making regular dates with the weights could
slow age related shrinking of white matter, a material
that connects different regions of the brain and allows
them to communicate. In the study, 54 women aged
6575 strength trained either once or twice per week.
The rest followed a routine of stretching and balance
exercises two times a week. After one year, scan results
showed less damage to white matter in the brains of
those who hit the iron twice per week compared to
those who lifted once per week, or not at all.
Go From 30 to 60 Click
Recent research published in the your ticker in check. In order to fight
American Heart Associations journal chronic disease and maintain a healthy Here for
Circulation, has shown that while
the traditionally recommended 150
weight, strive for 60-minute sweat
sessions. When thats not doable,
Motivation
A new study out of the
minutes of moderate physical activity keep workouts short and intense, and
University of Pennsylvania
a week will offer some cardiovascular make sure youre getting up to walk or
has shown that online
benefit, it should be considered the stretch regularly throughout the day. social networks can be a
bare minimum required to keep The goal: keep moving! positive influence when
it comes to exercising and
adopting other healthy
habits. Follow us at
Going for a walk? Make sure to mix up your speed to spike daily dose of motivation,
your calorie burn. According to research published in the journal Biology Letters, varying your training tips and recipes!
pace while walking can burn up to 20% more calories than maintaining a steady stride.
Pop goes
the world:
Despite
numerous
warnings about
sugary drinks,
we just keep
photo paul buceta
chugging.
Power Couples
These combos will make sure you get the
most nutrients out of your food.
Pair This With this Because
Sweet potatoes, Healthy fats such as Dietary fat helps dissolve
carrots, squash, raw nuts, avocado, fat-soluble vitamins A, D,
broccoli, asparagus butter, olive or E, and K so you absorb
and mushrooms coconut oil them better
Make it a
Mocktail
Skipping the booze
might be healthier
for your boobs,
according to a recent
European study that
found a link between
alcohol intake and
risk of breast cancer.
The study, which
monitored more than
300,000 participants
over 11 years found
that consuming two
glasses of wine or
beer per day was
associated with a
4% increased risk
of breast cancer,
with odds increasing
with each additional
Hour of Power
Want to prolong your Physical Activity, looked
life? A new Australian at data from more than
study says swapping 200,000 middle-aged
one hour of sitting with and senior adults over
walking each day can do a four-year period and
Average percentage just that. The findings, found that making the
photos paul buceta
Bonus Benefits
If youre taking vitamin D supplements test than they did at the beginning
to improve your health, you may of the experiment. Not only did they
also notice a boost in your athletic clock extra kilometers, they did it
performance, according to findings with fewer signs of exertion.
from a recent pilot study out of Europe. The next step is to perform a Supplement
It sounds too good to be true, but get larger trial on both healthy people Spotlight:
this: healthy adults who were given
50 mcg of vitamin D a day for two
and athletes, such as long-distance
runners, but until then, you might not
Turmeric
weeks cycled 30% further in a fitness want to forget to pop your daily D. Confused about this bright
yellow substance in your
spice rack? Us too. So
we went to our advisory
When Counting
board supplement expert,
Kamal Patel, MPH, MBA,
PhD, for answers.
anti-inflammatory and
Havent you
pain relieving properties.
herd of
trying
How to use it:
magnesium?
While it can be eaten in
foods, turmeric is best
taken in extract form as
a supplement to reap its
anti-inflammatory benefits.
However, turmeric does
not cross the intestine very
efficiently, so combine it
with piperine (black pepper
sheep photo shutterstock.com/ Eric Isselee
ATTEND AS
MANY CAMPS
STRONGCAMP
AS YOU WANT FOR
FREE? *
SFM13_StrongcampAd.indd
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2015-12-10 10:46
10:53AM
AM
the Circuit Inner strength
Got Pain? 3 Poses
for Stress
Say Om
You really can do anything you put your mind to, Number of
even ease your pain, suggests a new study published times per
in the Journal of Neuroscience, examining the effects
of mindfulness meditation on acute pain. In the study,
week you and 1. Standing
75 healthy people were assigned to one of four groups your partner Forward Fold
(Uttanasana):
including mindfulness meditation (focusing on being should be Calms the nervous
present in each moment) and a placebo analgesic cream. getting busy, system, decompress-
They were then burned with a thermal probe on a small
area of their skin and asked to rate both the physical
according to a es the spine, relieves
fatigue and anxiety.
and emotional pain. The mindfulness meditation recent study
group reported 27% less pain and 44% less emotional on the link
unpleasantness, while the placebo cream reduced between sex
discomfort by 11% and 13%, respectively. Brain scans
and happiness.
indicated for the first time that the different
treatments produced different activity patterns When
in the brain, with meditation triggering the Buddha got
areas that deal with the self-control of pain, a boo-boo,
did he
while the placebo cream reduced activity in feel less
2. Half Spine Twist
the area associated with pain processing. pain?
(Ardha Matsy-
endrasana):
Opens the ribcage
How to do it: and improves breath,
If youre new to
calms the nervous
meditation, experts
system and tones the
at Psychology
nerves of the spine.
buddah photo paul buceta illustrations shutterstock.com/ Christos Georghiou
Today recommend
practicing mindful-
ness in a comfort-
able, seated position
for 10-15 minutes a
day and gradually
increase to 20-30
minutes. Seasoned
meditators can aim 3. Childs Pose
for 45-60 minutes. (Balasana):
Massages the
internal organs with
each breath and
calms the mind,
helping to relieve
stress and tension.
MPS
January/February 2016 strongfitnessmag.com 23
USD.
Workout
Amanda Kotel, B.Sc
Exercise Science, online
nutrition and fitness
coach, Los Angeles, CA
The Goal
Fat burning and increased
metabolism with a side of
Crank up your metabolism core stability.
model ashley pacht hair and makeup by lori fabrizio of two chicks & some lipstick
standing and immediately
repeat. Complete all reps,
switch legs, and repeat.
Lateral Bound
Reps: 10 per side
Set Up: In a neutral stance with hands on hips,
shift your weight into one leg and bend
your knee to prepare to jump sideways.
Action: Lift your free foot and jump
as far as you can to the side. Bound back
to the other side with your opposite leg now leading
the action. Continue bounding back and forth.
a b
Medicine Ball
Plank Shuffle
Reps: 10 per side
Set Up: Get into high plank
position with your right
hand on a medicine ball and
the left hand on the floor,
shoulder-width apart (A).
Action: Roll the ball to the
center and bring your left
hand from the floor to the
a ball so both palms are on top
(B). then bring your right
hand to the floor and roll
the ball to the left, switch
hands, and repeat. Continue
alternating sides for all reps. Step down,
dont jump,
to conserve
energy.
Medicine Ball
Diagonal Chop
Reps: 10 per side
Set Up: Stand with feet wider
than shoulder-width apart,
holding a medicine ball with
both hands.
Action: Pivot and raise the
ball over your right shoulder
(A), then rotate to the
opposite direction and bring
the ball down near your left
foot (B). Repeat. Complete
all reps, switch sides, and
repeat.
a b
Fiber
The produce aisle is no place to be
timid. Time to step outside your culinary
comfort zone and give this veg a chance.
Written by By Janice de Boer, RD
Powerhouse:
Jicama
Jicama, a light brown tuber that also goes by Mexican potato or Try it!
yam bean, is often overlooked, but this exotic root vegetable offers
a healthy dose of antioxidants, minerals and most of all, fiber. The- Youll find jicama in the
produce section of many
flesh is juicy, crisp, surprisingly sweet, and easy to prepare. Delicious mainstream grocery stores.
raw or roasted, it may be the most exciting spud in the supermarket. Sizes can vary, but small
to medium tubers have the
best taste as they tend to
What is it? protect your bodys cells from
get dry and woody as they
First of all, lets get the name damage, and smaller doses of
grow larger. Choose those
right. It starts with a j, but other vitamins and minerals
that are firm, slightly shiny,
is pronounced with an h: that are essential for many and feel heavy for their
hee-ka-ma. The jicama plant is biochemical and physiologic sizea good indication of
a climbing legume vine grown functions. But what makes its moisture content. They
in subtropical and tropical phytonutrient profile stand will keep for 2-4 weeks in
climates and is a staple in Ca- out amongst other plant foods a cool, dry place.
ribbean and South Asian cook- is its impressive fiber content. To prepare, scrub well and
ing. Unlike other starchy roots, Just 1 cup of jicama provides remove the skin with a
such as potatoes and sweet 6 grams of fiber (almost 25 paring knife, then try one
It may not be the potatoes, the thick, fibrous skin percent of the recommended of these ideas:
sexiest veg in the is inedible. daily intake for women), for
market, but one only 46 calories. Thats twice raw
the fiber found in potatoes -Thinly slice and add to
small jicama delivers
Body Benefits with skin, for half the calories salads or sandwiches
Fit
Frites
A food that satisfies
your craving and fits
a healthy diet?
Mais oui! These
homemade bistro-style
jicama frites are totally
worth the extra effort,
both in nutritional
value and taste.
Everything about this
twist on french fries is
Sriracha
a notch (or deux) above Lime
fast food. But please, Yogurt Dip
dont douse them Total time: 5 minutes
Makes 2 servings
in ketchup. A tangy
1 cup plain, 0%
yogurt-based dip will Greek yogurt
Prep Rally
1
Editors
Pick!
1 / Speed Reader 2 / Berry Clever 3/ Curl Power 4/ Juicy Genius 5/ Easy Greens
Photography Paul Buceta
Button-free and ultra- Coring strawberries just With four different blades Spritz lemon or lime The Chefn Greens
accurate, no carnivores got simpler thanks to the that turn fresh veggies straight from the source and Herb Stripper
kitchen is complete Chefn Strawberry Huller into linguini or fettuccini with the BPA-free Lku separates leaves from
without the Thermapen with stainless steel claw with the click of a dial, Citrus Mister, perfect their stems in a single
Mk4 digital meat for removing leaves and The Inspiralizer might for punching up seafood, stroke. Its the lazy
thermometer. stems in seconds. actually be the greatest salads and cocktails. salad lovers dream
Text Kirstyn Brown
$99; thermoworks.com $8; williams-sonoma.com thing since sliced bread. $15; surlatable.com come true!
$50; inspiralized.com $8; amazon.com
No time to put on
your face? Simply
cleanse, moisturize and
apply some mascara.
Darkening your lashes
will give you a fresh
look, even if youre not
wearing any makeup.
4
Photos Paul Buceta
How to
do a... Barbell Hip Thrust
Your Expert:
If using
heavy weight, With each rep,
use a barbell pause at the
pad to protect bottom of the
your hips. movement,
keeping constant
tension on
the glutes.
Lindsay Kent, Master
Trainer-ISSA-Specialist
in Fitness Nutrition,
ISSA CES Professor
hair & makeup Lori Fabrizio of Two Chicks & Some Lipstick
hits the mid back, versus under you dont:
the shoulder blades.)
Setup Starting position Excessively arch
2. Roll a loaded Olympic barbell your lower back
over your legs to your hips, or
have a spotter move the bar Shrug your
shoulders
into place. The bar should sit
in the crease of your hips.
Use This Move! Hyperextend
Now that youve mastered the hip thrust, try it in this workout for your posterior chain:
3. Hold the bar with an overhand your neck
(Superset exercises A1 and A2. For A2 and B1, increase the weight with each set.)
grip. Bend your knees and
bring your heels towards your A1: Cable Kickback A2: Stiff-Legged Deadlift stretch, then return to the apart, toes turned out
butt. Firmly plant your feet with Stand facing a cable Stand holding a loaded upright position. Repeat. to 45 degrees. Unrack
toes slightly pointing out and machine with a low pulley barbell in front of your Reps: 15, 10, 8 the bar and squat down,
raise your hips a few inches off attached to a cuff around thighs with an overhand tracking your knees over
the ground, pressing your back one ankle. Hold on for grip. Keeping your legs B1: Smith Machine your toes. Press through
Model Kathy Kommatas-Vastis
balance and kick your straight and back flat, Sumo Squats your heels to come back
4. Drive through your heels, and working leg back as high hinge at the hips and Place the loaded bar of up. Repeat. Reps: 15, 10, 8
using your glutes (not your as it will go. Slowly lower lower the bar to the tops a Smith machine across
back or legs) extend your hips back down and repeat. of your feet. Push your your upper back and Barbell Hip Thrust
vertically, raising your glutes Reps: 15 per side hips back to get a good stand with feet wide Sets: 4 Reps: 15
up as high as you can.
The Game
ChangerAn athlete her entire life,
Amber Dodzweit built her career as
a fitness model. After taking a brief
hiatus from the industry, shes back,
and shes returning to her roots.
Written by Kirstyn Brown, Editor-in-Chief
photography by Paul Buceta
time, few people knew that she back and her body is better
was enduring an abusive rela-
tionship with her husband. The
than ever, but she isnt Amber
Elizabeth anymore, and cer-
I will take jeans
same girl who smiled from the
newsstands spent weeks sleep-
tainly doesnt consider herself a
model. Shes Amber Dodzweit,
and a T-shirt over
ing on a friends floor before coach and athlete. And she heels, any day.
finally getting her own apart- knows thats exactly what she
ment. At 25 years old, wanting was meant to be.
rock n roll Dodzweit, the badass athlete. nutrition and toyed with differ- my way out but that I have built a life
ent training methodologies, and that I love shows me what Im made
from the fitness scene? games in our 20s, so its much and my heart is really afraid for the But I hurt a good amount of people
easier in your 30s. You just begin generation growing up right now. I in the process too. I forgave myself
AD: It was out of my passion for to understand yourself and stop realize how much I struggled with and I forgave every person that
being an athlete that my fitness setting up unnecessary road- when I was 15, I cant imagine being ever wronged me. It is what got me
career was born. Somewhere blocks out of your own fear and that age today. I have moms tag to the point that Im at now proud
down the line I lost sight of that. self-doubt. Being 30 is like finally their teenage kids on my posts all of who I am and confident that I am
My break from modelling was coming home after youve been the time and tell me Im the only worthy of success.
To learn more about Amber and her custom training programs, check out amberdodzweit.com.
Flip to page 38 for Ambers workout!
Harness
Your
Power
How Amber Dodzweit earns every
inch of her famous physique.
photography by Paul Buceta Written by Kirstyn Brown
Shot at Clutch Bodyshop, Los Angeles
Single-Leg
Pike Push-Up
Set up: Get into an upside-
down V position with
your palms on the ground,
arms and legs extended but
not locked. Raise one leg
off the ground until it forms
a straight line with your
body (A).
Action: Keeping your leg
in the air, bend at the
elbows, lowering your
head towards the ground
(B). Hold for a second,
then press back up to
the starting position.
Complete all
reps on this side, then
switch and repeat.
I think that
being an athlete
is a mindset.
DB Reverse
Hyperextension
Set up: Lie your upper body on
a tall box or bench and hold a
dumbbell between your feet with
your knees bent. Hold onto the TRY TO BRING
box for support (A). YOUR KNEES AS
Action: Raise the dumbbell HIGH AS YOU
towards the ceiling as high as CAN WITH
you can, bringing your knees EVERY REP.
above hip level (B). Hold at the
top, squeezing your glutes, then
lower back down and repeat.
TRAINING
HAS ALWAYS
BEEN MY
FULLEST
FORM OF
EXPRESSION.
BEING AN
ATHLETE Long Jump
hAS TAUGHT Burpee
ME THAT Set up: Stand at one
PAIN IS ONLY end of a track or hallway.
Bend your knees and
TEMPORARY. swing your arms to
prepare to explode
forward (A).
Action: Jump forward as
far as you can (B). As
soon as you land, place
your hands on the floor
and jump your feet out
behind you and perform
a push-up (C, D, E). Hop
your feet to your hands,
and immediately jump
forward again. Repeat
B
for all reps. S
D C A
Eat
Suffering from
post-holiday
hangover? These
energizing foods
for
will help fuel
your training,
boost your mood,
and bust that
Energy
winter rut.
It can be easy to fall into a funk right nutrients to boost your energy out this easy five-day meal plan,
this time of year. The New Years and keep it revving from morning to supercharged with antioxidant-rich
high is already wearing off and the night. Planning ahead and tailor- veggies, slow-burning proteins and
Brussels Sprouts shutterstock.com/kim Nguyen
Cranberries shutterstock.com/Spectral-design
sluggishness from cooler, shorter ing your calorie and macro intake mood-boosting fats to help you get
days is setting in. Before you know to your training will help maximize your mojo back. Complete with
it, youre phoning in your workouts your performance in the gym and macro breakdowns and training
or passing on the gym altogether in improve recovery, says sports dieti- style recommendations for each
favor of popcorn and Netflix. tian and nutrition consultant, Emily day, you can follow it exactly as
But if youre looking to jump- Satrazemis. Fueling your body prescribed from Monday to Friday,
Styling Bernadette Amar
start your battery and switch your properly when you need it most will or move the days around to suit
training back into high gear, a keep you from feeling run down or your fitness regime. Either way,
Walking Dead marathon isnt going overtrained. youll feel more energized and be
to help you. What you need is a dai- Makes sense, right? Which giving those winter blues the boot
ly dose of balanced meals with the is why we had our expert map in no time.
Nutrients
per Serving
(including aioli):
Calories: 330,
Fat: 13 g,
Carbs: 31 g
Protein: 9 g,
Fiber: 10 g
Roasted Veg, Sausage & Fried Egg Salad Roast the veg
Prep time: 10 Min Total Time: 40 Min Makes 1 serving
the night before
1 cup Brussels sprouts, 1 chicken sausage, sliced 1. Preheat oven to 400F. Toss Brussels sprouts, sweet potatoes and
onion in 1 Tbsp olive oil, and tsp each of salt and pepper. Roast for
to save time,
trimmed and halved 2 large eggs 15 minutes, stir, then continue roasting another 10-15 minutes or then reheat in
1 cup sweet potato, cubed 1 Tbsp balsamic glaze until lightly browned and potato can easily be pierced with a fork. the morning.
cup sweet onion, 2. Meanwhile, heat 1 tsp of oil in a pan and fry sausage slices over
1 tsp salt, divided
chopped medium heat until cooked through. Remove sausage and set aside.
1 tsp black pepper, 3. Heat 1 tsp olive oil in the pan and cook eggs until white is cooked
1 Tbsp olive oil divided but yolk is still soft.
4. Place veggies and sausage in a bowl and toss with remaining
seasoning. Top with fried eggs. Drizzle balsamic glaze and serve.
Spicy Black
Bean Tacos
Prep Time: 10 Min Total Time: 20 Min
Makes 3-4 servings
Nutrients
per Serving:
Calories: 366,
Fat: 9 g
Carbs: 56 g,
Protein: 21 g,
Fiber: 11 g
Not training
Macro
today? Swap Breakdown:
the tortilla Calories: 1750
for a collard Carbs: 225 g, 50%
Protein: 108 g, 25%
green wrap. Fat: 50 g, 25%
Strike A
Balance
You may not want to
believe it, but being single
definitely has its benefits.
Of course, were talking about unilateral training,
not how you spend your Saturday nights.
Joking aside, if youre serious about your train-
ing and want to continue making progress in your
strength and muscle gains, unilateral training is
non-negotiable. Personal trainers are constantly
stressing the benefits of this technique but in case
youve been living under a rock, the cliffnotes version
includes a higher calorie burn, increased strength
and improved stability compared to bilateral-only
training, plus the added bonus of spine protection
and injury prevention. Not a bad deal.
Now that youre sold on the concept of going
single in the gym, try this unilateral workout on
your next leg day. If your body is accustomed to
being fully supported during squats and deadlifts,
you might want to start with fewer sets and lighter
weight. If youre a veteran of one-sided workouts,
aim to complete all prescribed sets. Either way, youll
feel that next-day soreness in places you didnt know
you had. Welcome to singlehood.
Single-Leg Deadlift 1B
1a
Set up: Stand tall holding a dumbbell in each hand in
front of your thighs, palms facing you. Shift your weight
into one leg and slightly lift the other foot off the floor.
Action: Hinge forward from the hips to lower the
weights while raising your free leg straight up behind
with the unilateral leg
you until it is parallel to the floor and you feel a stretch
in your supporting leg. Raise back up to return to the
press, begin with no
starting position and repeat.
weight, then add 10 lbs
Standing Cable Hamstring Curl 1B per side if needed.
Model Anya Ells Hair & Makeup Lori Fabrizio of Two Chicks & Some Lipstick
A B
3B Bulgarian Split Squat
Set Up: Stand facing away from a flat bench with a
weighted barbell across your upper back. Extend one
leg backward and place your foot on the bench behind
3B you, laces down if possible.
Action: Bend your front knee and squat down until your
front thigh is parallel to the floor, knee over your toes, and
your back knee is a few inches from the floor. Extend your
front leg and press up to the starting position. Repeat.
Straight set
consider:
But while it may be the most to those that can take place in the quently. The implants settle faster,
common type of plastic surgery, abdominal area post-pregnancy. especially in muscular women.
that doesnt mean it comes without This is exactly what happened
risks. And because we dont like to fitness star Kim Dolan-Leto, who Saline vs Silicone Cost
to beat around the bush, were underwent breast augmentation in Breast implants come in two The cost of breast implants ranges
laying out the latest medical info her late thirties after nursing her forms: saline and silicone, and can anywhere from $3,000 to $9,000,
on implants to help you make an daughter for 16 months. I could be inserted either over or under with gel types being the most
informed decision, before you get train my body and eat clean, but the pectoralis muscle. Choosing expensive. The cost of removal
the job done. there wasnt anything I could do between implant types and incision can start around $2,000, however,
to change my chest. It was very locations are decisions that should additional procedures such as a lift
Weight loss can certainly affect For 35-year-old Rita Catolino, it muscle development and tend to Alternative options
breast size and shape, says Peter was a similar story. After having my be very lean with little body fat. For A new alternative to breast implants
Bray, MD, MSc, FRCS(C), a board daughter in 2007 and dedicating these patients I recommend place- is breast fat transfer. In this proce-
certified plastic and reconstructive a year to breastfeeding, I couldn't ment of implants under the muscle dure, the surgeon uses liposuction
surgeon in Toronto, Ontario. Thats even recognize my breasts! They so there is more tissue covering to remove excess fat from other
because breasts are composed of were like mini-sacks with no the implant, which provides a more areas of the body, such as the stom-
two main components; the gland shape or size, recalls Catolino, natural looking result. If placed ach, hips, thighs and buttocks, and
(the springy part that fluctuates who is now a well-known personal over the muscle, it may end up inserts it into the breast to enhance
during monthly cycles and that trainer, transformative coach and with some rippling and the implant volume and shape. The increase in
would produce milk during preg- published fitness model. Soon after, would look more obvious. Addition- cup size, however, is not as dramatic
nancy), and fat, Bray explains. she started considering if breast ally, he recommends silicone over as implants.
SFM14_SubscriptionAd2.indd
SFM14.indb 59 1 2015-12-0910:56
2015-12-10 8:04 AM
PM
Want to improve
your range of
motion, increase
your functional
strength and
boost your
athletic power?
Written by Kirstyn Brown, Editor-in-Chief
Photography by Paul Buceta
Join
the
60
Club
strongfitnessmag.com January/February 2016
CHOP SWING
Set up: Stand with feet
wider than shoulder-width
apart and hold the club
with a split grip between
the shoulder blades,
with the head of the club
pointing straight down.
Your back should be nice
and flat (A). SWING & SWITCH
Set up: Begin in a staggered
Action: Hinge at the hips
stance with the right foot
and swing the club down
forward, holding the club
in a chopping motion (B)
behind your right shoulder.
down in front of you and
between the legs (C), Action: Swing the club across
then immediately reverse your body (like a baseball
the motion. Continue for bat) to the left shoulder,
all reps, then switch the simultaneously jumping and
grip and repeat. switch your stance so you
land with the left foot forward.
A B C Repeat to the other side.
The faster
you chop, the Continue for all reps, switch
the grip and repeat.
harder your
body will
have to work
to change
direction.
RUSSIAN TWIST
Set up: Sit on the floor in a A B C D
V-position with knees slightly
bent. Hold the club straight in
front of you at a 45 angle.
Action: Keeping your arms
straight, rotate through your
core, bringing the club over
to one side, then over to the
other in an arcing motion.
Continue the movement for
all reps, then switch the grip
and repeat.
Stronger
Than
Yesterday
Routine by Francisca Dennis, CPT, Owner of FDLifestyle.com Photography by Paul Buceta
THE WORKOUT
EXERCISE SETS REPS
Kneeling One-Arm Grappler Press 4 10-12
Unilateral B
exercises
take the
dominant
side out of
the equation,
exposing
weaknesses
so you can
improve
on them.
Form Check:
Make sure your
body is square
with the bar and
your arm is in
full extension.
One-Arm Bent-Over Row
Set up: Hold a dumbbell in Action: Bend your left arm
your left hand and place your and pull the dumbbell up
right knee and right hand on towards your ribcage,
a flat bench so your back is squeezing your back (B).
flat and shoulders are square. Lower back down and
Extend the dumbbell down, repeat. Complete all reps
palm facing in (A). then repeat on the other side.
Find
this easy?
Hold a Lying Leg Raise
dumbbell
between Set up: Begin on your
your feet back on a flat bench. Grip
the sides of the bench on
either side of your head
and extend your legs.
Action: Contract your
core and raise your legs
towards the ceiling,
bringing your hips and
lower back off the bench.
Hold at the top then
very slowly, lower your
legs an inch at a time.
Immediately raise back
up before your heels
go lower than hip level. Complement
Repeat for all reps.
this routine
with the leg
day workout
on page 50.
Bicycle
Ball Toss
Set up: Begin on your back,
holding a small medicine
ball in your right hand.
Bend your left knee and
extend your right leg,
keeping your heels several
inches off the ground (A).
Action: Toss the ball in
the air (B) while simul-
taneously switching legs
(C) and catch it in your
left hand, so your right
knee is bent and left leg is
extended (D). Repeat for
all reps. S
Lift your
shoulders
off the c
floor to
keep the
tension on
your core.
CrossFit
saved
my life.
After a car accident took Krystal Cantus right arm, she
rallied her inner athlete and came back with a vengeance.
Written by Kasia Wind | lead photo by rocky lozano
during a weekend road trip, ping car tires and snatching getting her endurance back sprain kept her from finish-
causing the vehicle to roll, weights over her head, Krystal up. If I find something that ing the competition, she was
ejecting her arm out the returned home from the hos- I love, I give it more than my inspired by her fellow com-
window, nearly severing it. pital with a goal of living her 100 percent, she says. petitors, all of whom continued
With her limb crushed above life as normally as she could, When her doctor cleared reaching for their athletic best,
her elbow, Krystals mind no self-pity allowed. I did the her for action one month after without letting their injuries
Women
to Watch
Find out how these real women
are changing the face of fitness.
Written by Chelsea Clarke
Courtenay Turner
Age: 37 Hometown: Santa Monica, CA
Gig: Producer/Stuntwoman Sport: Acrobatics and Circus Arts
Shannon Siemer
Age: 29 Hometown: Effingham, IL Gig: Trainer Sport: Fitness and CrossFit
coach andi
Effective training advice to take your
health and fitness to the next level.
Conquer
need to see it through. Many
people give up on their goals pull-ups, dont jump right in
before they reach the finish on day one and expect to be
line. This happens for a variety able to do all 10. Start with
of reasons, including lack of 1, and work your way up.
planning, loss of motivation, Reward yourself for
Your Goals
Visit strongfitnessmag.com/subscription to
subscribe and receive 6 issues of STRONG
Fitness Magazine delivered to your door.
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