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D-SERIES BY STANCE SUPPLEMENTS DIANNA DAHLGREN STANCE SUPPLEMENTS ATHLETESTEWART VOLLAND PHOTOGR AP H Y THERMONADE ™ Available at For a location near you, visit Extreme Energy Pre-Cardio Thermogenic www.NutrishopUSA.com THERMONADE™ is a powdered thermogenic formula combined with 8 grams of fiber and 3 grams of Clarinol® CLA per serving.† www.StanceSupplements.com • StanceSupplements †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
contents MODERN FITNESS MAGAZINE // Volume 1, Number 3 // SPRING 2017 12 LIFESTYLE PLUS Gym Care...Skincare. . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Ten Fitness Fashion Tips . . . . . . . . . . . . . . . . . . . . . . . . . 14 Digital Insomnia . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Netflix and Grill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Home Gym Essentials . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Source Bars, The Ideal Choice . . . . . . . . . . . . . . . . . . . . . 29 32 BEYOND TRAINING The Skinny on Fasted Cardio. . . . . . . . . . . . . . . . . . . . . . 33 Spring Clean Your Fitness Goals . . . . . . . . . . . . . . . . . . . 34 Built on Faith and Sweat. . . . . . . . . . . . . . . . . . . . . . . . . 36 A Runner’s Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Side By Side . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 54 FIT FOODS Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Too Late to Hydrate . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Outsmart the Supermarket. . . . . . . . . . . . . . . . . . . . . . . 60 68 IN THE SPOTLIGHT Bunny Azzopardi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Sofi’s Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Alice Matos’ LaBellaMafia. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 84 SOCIAL LIFE Swolemate Dates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85 5 Reasons to Find a Loyal Workout Partner . . . . . . . . . . . . . . . . . . 86 Benefits of Sculpting Your Social Networks . . . . . . . . . . . . . . . . . . 886
COVER MODELAlice Matos // Page 78 Photo by Luis Gustavo
editorLetterFrom The THE MFM STAFF Welcome! EDITORIAL As a part of the Nutrishop Corporate Editor-In-Chief AMBER PERA Associate Editor ROB COLEMAN team, I am elated that we made the decision to bring the production of Modern Fitness ART & DESIGN Magazine in-house. Our graphic design team Creative Director JERRY BENSON has created a fresh look and new feel to this publication that has exceeded expectations. The staunch contributors Art Director MARC DAVID associated with the Spring issue have provided innovative and entertaining Graphic Artists CHUCK MUELA, MULLER VILLEGAS content. The photos captured by our talented photographers are apparent upon each page flip. I am grateful to every individual who dedicated their ADVERTISING time and hard work to this issue. All things considered, it is quite a thrill Advertising Director KIM WALKER to take my place as the latest editor-in-chief of this exceptional publication. So, what’s in it for you? In this issue I encourage you to go Beyond EDITORIAL Training, savor Fit Foods, and enjoy a healthy lifestyle all while maintain- CONTRIBUTORS ing a Social Life! In the Lifestyle Plus section, it’s time to fire up the grill DARCI BOS, Competitive Chef and and queue-up a classic flick with Netflix and Grill. The recipes therein have healthier ingredient options you can prepare for cookouts with Award-Winning Baker friends and family. If you have contemplated running a marathon but PRISCILLA CAREY are unsure where to start, check out A Runner’s Story. Need a dose of DR. MIKE FLORES DC, CCSP® encouragement? Sofia Prorok shares her story of being a collegiate athlete, struggling through injuries, only to make a comeback through a new BOB FRITZ sport and passion. Thanks to Cait Robertson, I included her deep dish JOSHUA & JULIE LEDBETTER chocolate chip cookie recipe that is macro-friendly. You heard me correctly, LAUREN PLOEG, Licensed Master Esthetician enjoy your sweets without the guilt. On the cover, allow me to introduce you to Alice Matos, owner of LABELLAMAFIA fitness apparel, this “Girl PHOTOGRAPHIC Boss” has never made fitness and business look so good together. CONTRIBUTORS Modern Fitness Magazine is a place where fitness enthusiasts and Photography PAUL BUCETA consumers committed to leading a healthy and active lifestyle can come Photography JOHNNY PAGNINI together. This is the spot to share delightful recipes, gather nutritional tips, and communicate informative workout ideas while still enjoying SPECIAL THANKS TO the balance. We will continue to provide relevant content you can look Madison Avedikian forward to wherever you may be in your fitness journey. If you are inter- Holly Barker ested in contributing, I would love to hear from you. Any comments Patricia Evans or suggestions, please send your feedback my way. Madyson Foy Brittany Morales Yours in Health, Sofia Prorok Cait Robertson Amber Rose Pera, Brian Devins Editor-In-Chief Tanya Rodriguez [email protected] Inbody USA Shutterstock8 ADVERTISING INQUIRIES Email Kim Walker at: [email protected] Modern Fitness Magazine™ is published by Nutrishop, Inc.All editorial material, including editorial comments, opinion and statements of fact appearing in this publication, represents the views of the respective authors and does not necessarily carry the endorsement of Nutrishop, Inc., its officers or affiliates. Information within Modern Fitness Mag- azine™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed. The publication of any advertisements is not to be construed as an endorsement of the product or service offered unless it is specifically stated in the ad that there is such approval or endorsement. Products advertised may not be available at all locations at the time of publication. DISCLAIMER: Please consult your physician before beginning any exercise or diet program, or when making changes to an existing fitness and/or workout routine. PRINTED IN USA Modern Fitness Magazine™ assumes no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.
ContinuingcontributorsDARCI BOS • Competitive Chef and Award-Winning BakerDarci is also a home cook and all around foodie. With a combination of creative pairings and the desire toblend traditional dishes with a fresh new approach, she has won over the taste buds of many in the foodsport industry and continues to land placements in national competitions worldwide. Her now wide varietyof self taught skill and ability to cook, bake, barbecue and grill in any category has fueled a passion to createdishes and recipes that will not only stand the test of time but also prove that a commitment to excellencecan take a home cook from the kitchen to the largest stages in the industry.PRISCILLA CAREYPriscilla is dedicated to motivating and encouraging others through food, fitness, and most importantly,faith. If she isn’t in her kitchen creating wholesome and nutritious recipes, you can catch her soaking in thesun beachside in beautiful Southern California—where she’s sure to have her gallon of water in tow. Asidefrom her cooking capabilities, she enjoys working up a sweat and pushing past her boundaries throughCrossfit. Cheers to a healthy spirit, mind, body, and soul!DR. MIKE FLORES, DC, CCSP, BS • Lead Physician | Founder of AMP Sports Med and Recovery Dr. Mike graduated with his degree in Kinesiology from San Diego State University in 2007 andreceived his Doctorate in 2011 from Southern California University of Health Sciences. He continued hiseducation to receive a specialization as a Sports Physician in 2012. He is currently pursuing his Diplomate in Sports Medicine to further his education and knowledge tobetter serve his patients and most of all prevent injuries. He is also currently conducting extensive researchand case studies on the AMP Advanced Myofascial Percussion treatment methodologies.JOSHUA & JULIE LEDBETTER • Ledbetter, Inc.Joshua and Julie have been in the fitness industry for 17 years combined. Joshua, born deaf and uses signlanguage, became a professional motocross rider at age of 15 and has qualified for nationals as a naturalbodybuilder. He has trained with hundreds of teammates. Julie overcame her eating disorder and is now aWBFF Pro Bikini Diva who pours her time into sharing her story in hopes of inspiring women to live freefrom eating restrictions. Since stepping away from the stage three years ago, they have committed theirlives to creating practical products and services that inspire, encourage and motivate men and women tolook and feel their best through body, mind and soul.JOHNNY “JR” PAGNINI • PAGS MEDIAThe creative mind and founder of PAGS MEDIA, a 5-star marketing agency, JR Pagnini is known in the fit-ness industry for creating unique and engaging media. He is a seasoned professional with an extensivebackground in international business development, branding, and marketing. With an eye for detail and aheart for God, JR is focused on living a purpose driven life and business model.LAUREN PLOEG • Licensed Master Esthetician and Certified Laser TechnicianIn addition to being a Master Esthetician and Certified Laser Technician, Lauren is also a Medical Assistantat one of the leading Plastic Surgery practices in Las Vegas, NV. With a personality as vibrant as her hair,Lauren keeps patients laughing while giving them the best care possible. Lauren is a native to Las Vegasand graduated from The Elase Academy of Medical Esthestics and Lasers in 2011. Spring 2017 | ModernFitnessMag.com | 9
MODERN FITNESS MAGAZINE ADVERTISEWITH US Advertising with Modern Fitness Magazine not only provides your brand with direct exposure to fitness enthusiasts across the nation, but consumers who are committed to leading a healthy and active lifestyle. Featuring step-by-step workouts, the hottest fitness trends, recipes and fitness tips, this publication is for you. Take advantage of our dedicated audience and impact your business today. THE MODERN FITNESS MAGAZINE ADVANTAGE 5’’ tall, is actor and p p e say H n his body and k will only l s hard at m are accustomed t wo, rises at 4 y work a s way t h H a t M M /S • Reaches core market with nearly 200 NUTRISHOP distribution points nationwide. • 100% of Modern Fitness Magazine readers become potential customers. • With social media, existing customers and an extensive email database, we have a reach of over 2 million people! [email protected] www.ModernFitnessMag.com10
™My name is Cassandra Martin and for those that know me personally, know that I wouldnever stand behind a product I didn’t believe in and use myself. Therefore, you haven’t seenme affiliate with a supplement company. If I was going to put my ‘stamp of approval’ onsomething, I wanted to be involved in the development process and this is exactly what I’vedone with WRKETHIC Supplements™. I’d like to encourage you to give HARD WORK™ a try.This product contains EVERYTHING I need in a pre-workout supplement and none of thef illers I don’t. You will NOT be disappointed.COMING SUMMER 2017 @casssmartinwww.wrkethicsupps.com | @wrkethicsupps
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Gym Care...skincareby: Lauren Ploeg, Master EstheticianW E’VE ALL HAD THOSE DAYS where we seem to be rushing from one place to the next. You barely make it to work on time. You rush to the gym to get a workout in after your shift. On your way home, you stop at the grocery store because you just remembered you’re out of milk. When you get home, you are greeted by the perfect pair of puppy dog eyes just begging to be taken out for a walk. Before you know it, it’s been a few hours and you’re still in dirty gym clothes, your hair is a hot mess, andyour face and body are covered in dried sweat. I can feel myself getting a pimple just thinking about it. I’ve been working as a Master Esthetician for just shy who are truly on-the-go. My favoriteof 6 years and the number one question I get is “How do brand is Burt’s Bees Facial CleansingI get my skin to look like yours?” Towelettes. Don’t forget to wipe down your chest and upper back Clear skin doesn’t come from spending thousands to prevent breakouts in thoseof dollars on fancy skin care products and facials. areas as well! These are also handy for pre-workout rou- The answer to that question is simple: be good to tines to wipe off makeup.your skin (and body), and it will be good to you. 4. Moisturizer: This is one of It’s the little things that can make a big difference for the most important skin care products and almostyour skin in the long run. I’ve put together a list of “Gym everyone skips this step. Just like skin that is too oily,Bag Essentials” for the skin care conscious gym-goer. skin that is too dry can also cause breakouts. ApplyThese are things every girl (and guy!) should keep handy your moisturizer to clean, dry skin post workout toin his or her gym bag to make sure your toughest workouts rehydrate your skin. For oily/acne prone skin, I recom-don’t lead to your biggest breakouts. mend lightweight, oil-free Daily Moisture or Hydrating B5 Gel by SkinCeuticals. Looking for a little more1. Gym/Skin Fitness Towel by Towelmate: I received this hydration? Try Emollience or Triple Lipid Restore by as a gift a few years ago for my SkinCeuticals. birthday and I absolutely LOVE it. One side of the towel says “GYM” 5. Clean Change of Clothes: Minimally, you should be and the other says “SKIN.” No putting on a clean shirt after you finish your workout. more trying to remember which Even if you’re one of the lucky ones who goes straight home after the gym. A 20-minute drive home in a side of the towel to lay down on the sweaty gym shirt can cause back acne over time. bench and which side to use to wipe the sweat off your face. There’s even a small zipper pocket 6. H20: This one goes without saying, but since I’ve that can hold your phone or keys. already started... drink plenty of water before, during, and after workouts. There’s a difference between skin2. Cleanser: Taking 2 minutes to wash your face after you that is dry or oily versus dehydrated. Keeping your finish a workout can prevent breakouts later. I’m acne skin hydrated will give it a healthy glow that no skin prone so my go-to cleanser is LHA Cleansing Gel by care product can mimic. SkinCeuticals. For people with normal to dry skin, I recommend Simply Clean by SkinCeuticals. Stay away The bottom line? Create a skin care routine and stick to from over-exfoliating or aggressive scrubs which can it! Be sure to keep it simple; no one can keep up with a create micro-tears in the skin. These micro-tears can be 12-step skin care regimen. Just like building muscle, the perfect breeding ground for bacteria and breakouts. consistency is key when it comes to healthy skin. O3. Cleansing wipes: Don’t feel like you have time to wash your face? Cleansing wipes are a great option for people Spring 2017 | ModernFitnessMag.com | 13
Lifestyle Plus by: Tanya Rodriguez W ith spring and summer upon us, it may be hard to figure out what would best suit you for style, work- out and comfort. Don’t know where to start? New to the scene? It’s okay, we have you covered with the essentials and what to wear when working up a sweat.
³ Purchase performance clothing The fabrics you choose can affect the way you work out. For instance, wearing 100% cotton clothing absorbs moisture easily and can cling to your skin restricting free movement. It can also cause irritation as it is slow to dry. Instead, wear light- weight, form fitting clothes with moisture-wicking material to help absorb the sweat.· Limit sun exposure with protective fabrics If you find yourself outside, the sun can take a toll on your skin when working out. Some workout clothing fabrics allow dangerous UV rays to penetrate through and damage your skin. It is important to shop for fabrics that are com- posed of a tight knit material that is made of synthetic fibers such as lycra, nylon, polyester, and acrylic. These are good choices to reflect the light instead of absorbing UV rays. Try Under Amour’s wide selection of fitness apparel.» Wear light-reflecting colors Many dyes that are used when making the material of clothing are UV filtered except those of dark colors like black and red. Lighter colored clothes such as white and pastels will help you to stay cool and well protected.¿ Try on your clothing prior to purchase We have all been in the store and spotted that perfect piece or outfit that we’ve been looking for. It’s the perfect size and style. Assuming it will fit us when we get home, put it on. Not all performance clothing is made equally sized or fash- ioned for specific workouts. To make sure that the clothing will meet your needs, try it on and do some stretches to ensure the clothing does not ride up, slide down or bind when you are moving.´ Remove jewelry It is important to remove all jewelry from our bodies, it can and will snag on our clothing. It can also become dangerously entangled in fitness equipment causing injury. Items such as rings and bracelets can be a health hazard as sweat interacts many times with certain metals causing bacteria to grow resulting in an allergic reaction as well as itchy skin.² Choose the correct shoes Every workout needs proper shoes for support and functionality. For instance, running shoes will not meet the criteria of a weight-lifter or cross trainer because they are not flat for stability when performing weighted exercises. I personally use Nike Free because it is universal, lightweight, stylish and has great support for the purpose of choice.¶ Try new patterns and prints Spring and summer are the perfect time to experiment with fun new trends that are both bold and stylish. Have some fun.º Dress for your body type needs Compliment your body with a clothing ensemble that works for your specific body type. When it comes to fitness attire, there is an array of choices that tailor to your particular body style making it easy to choose what looks right for you.¾ Find the perfect fitness fashion accessories With any workout outfit, it wouldn’t be complete without the perfect accessories. Hats and headbands make a great addition to any outfit. Additionally, they can help diminish sweat from entering your eyes.µ Socks are the essential foot protector Socks are imperative to wear in any workout; they will prevent blisters and help keep sweat away from odor-causing bacteria and fungus. Look for moisture wicking material. Swift Wick, Reebok, and Nike Dri-Fit are great choices.O Spring 2017 | ModernFitnessMag.com | 15
Lifestyle Plus Digital Insomnia is killing your gaıns by: Bob Fritz, FitPro USA LLC IN THE LAST DECADE, scientists have uncov- ered one of the single most important discoveries in human health: America has turned into a land of sleep-deprived zombies and what’s worse is you might be one of them. Sleeplessness, hunger, exhaustion, irritability, poor concentration and a flat-line in your muscle gains at the gym are due to this man-made problem. It’s five million years in the making and this epidemic seems to be spreading. Luckily, there are four simple things that you can do for the cure. (continued on page 18) Ī16
THE LIONSLEEPS TONIGHT. LEUTOR-PM™ is an advanced nighttime formula containing ActiveTR™ (time-released L-Leucine), GABA (Gamma Aminobutyric Acid) and other sought after nighttime ingredients.†www.pH-Labs.com Available For a location near you, visit exclusively at www.NutrishopUSA.com†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. *Study group was comprised of 18–25 year old males using clinical amounts of Phosphatidic Acid. For more information on the study, go to www.pH-Labs.com/clinicalstudy.
Lifestyle Plus Digital Insomnia... (continued from page 16) So, why can’t we sleep? What is it affecting your 4 Steps To Reset Your Muscle Clock gains? Blue Light. 1. Be Cool: Sleeping in a cooler room helps acti- Yeah, that same Blue Light that NASA used to keep vate brown adipose tissue (BAT). Reaction to astronauts awake for long periods of time is also coming cooler temperatures is called non-shivering ther- from your smart phones, tablets, e-readers, televisions mogenesis: the trick of hibernating animals to and computers. For the last five million years, humans burn fat for warmth. Cool rooms for lean sleep. have had a strong stress response to Blue Light. When 2. Go Dark: Think a cave at night. If you can see the sun came up emitting invisible blue light in the your hand in front of your face, it’s too light. morning that was the body’s cue to eat away Wanna tune out the light? Try the Sleep Mas- melatonin and go into fight or flight ter Sleep Mask. To keep from breaking mode. The blue in the sky meant that ‘ ’Our internal your neck during bathroom breaks try a danger was around every corner and little plugin Luna LED Night Light, we needed to be alert to survive. which gives off warm, non-blue light. ‘ ’tgSibsraptnhhelnrCraetageeardieNditncpslnsIemaauln/foco,oiwopenkcfryrurtakeotaatsokrshhcbuhrfpemeheeoroiogcitlrbubah,niuytcsro,syacslamcaspdelsiteletinoyeiaget.nn’osttsnOtsidhy.hcaBhsasWupalnuollshtrauauwrhmotrceivconteroilwuLmnvtoenoeaisufettgoBrlrhstnchnbolmh,eauataulerl,leolltieolshdLddlreeeigoeihpsrt-dahceti-tivsarytboeedusugroaliuneluddleraupsotmeiesrnusgdsehccgollooerwf aswcdh.kwiteaeennooCthisoeebnr.uhactisuhra3opismotrSou.o’eisompnclLlmueabduin,snastakitpidc.anoeiklnMynnucTdow.,shaymNpDoheiptrpfaeaoeaalssstrnpeluossofy’onrcortfeoaniSLrcolmoaielosfslvucf.oeatmofnahrSlkridsvaoedu:ontuemMDchrmdnuiei.tadgreancTebisdhati.heasetwiTneulnleheireinigeferiih-drtset, 4. Consider Certain Supplements: There are nutritional stores to combat the perceived threat. nextgen plant-based supplements that actually Each time you get a hit of Blue Light’s optical help “block the blue” of smartphones. It has amphetamines all those hours of hard-won muscle are the potential to improve sleep 15-85 minutes, broken down as a supply of fuel, resetting your muscle while lowering stress hormones. This is the clock all over again. Quick glances at screens to check world’s first chrono-biotic: a natural clock email, texts or Facebook fools the body into endless changer in your favor. wake-up cycle. Even worse, you can receive the same stimulation from Blue Light even if your eyes are closed! Look, smartphones are here to stay and they’re That’s why digital insomnia grows at the same rate as more powerful and prevalent every day. Now that we smartphone use and why all your gains are rapidly understand how screens harm sleep and break down becoming losses. muscle, we can take the steps needed to sleep again. Resetting your muscle clock to anabolic is possible From here on, you set your internal clock’s time.O now that we understand how it all pieces together. The Since 1981, Bob Fritz has pioneered many nutrients such as following are real-world and proven ways to reset your peptide-aminos, BCAAs, Caveman Diet and the world’s best muscle clock. selling proteins. Bob now develops products for FitPro USA LLC.18
THE POWER TO INCREASEMUSCLE GAINS D U R I N G T R A I N I N G†* Formulated with the amount of Phosphatidic Acid that demonstrated the following clinical results: · The Power to Increase Muscle Gains During Training†* · Increase Pure Muscle Strength†* · Promotes the Primary Musclebuilding Process-mTOR†*www.pH-Labs.com Available For a location near you, visit exclusively at www.NutrishopUSA.com†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. *Study group was comprised of 18–25 year old males using clinical amounts of Phosphatidic Acid. For more information on the study, go to www.pH-Labs.com/clinicalstudy.
Lifestyle Plus Summer is right around the corner, it’s time to fire up those grills and gear up for cookouts with friends and family. Afterward, queue up a classic on Netflix, unwind, and beat the heat! Dinner and a movie is an ideal recipe for a relaxing summer evening. We’ve got the perfect pairs lined up for your next Netflix and Grill affair—the bonus? The Netflix-inspired dishes have healthier ingredient options you can swap from their traditional recipe. by: Amber Pera “You’re killin’ me Smalls!” –Hamilton “Ham” Porter Laugh along with Wendy (Marley Shelton), Smalls (Tom Guiry) and the crew as they attempt to stay out of mischief. Who can turn down hot dogs and s’mores after watching this flick? Hot dogs: Ī We don’t have any beef with beef. Keep it lean with Applegate Farms’ great organic uncured beef hot dog. This dog weighs in at only 110 calories per serving and is low in sodium! Ī If you like the idea of a low-cal, low-fat hot dog with plenty of protein, chicken dogs can be a great choice. You can find these at your local Trader Joe’s. S’mores: Ī Give Nabisco Honey Maid Graham Crackers a go! These graham crackers are low in fat but satisfying in sweet. Ī Opt for dark chocolate squares in your s’mores rather than milk chocolate. Milk chocolate contains less of the original cocoa bean than dark chocolate does. Although milk chocolate does contain cocoa solids, it’s often diluted with the addition of milk solids, sugar, and cream.20
“You better shape up, ‘cause I needa man and my heart is set on you!” –Sandy OlssonSure, you’ve probably seen “Grease” athousand times before, but Danny(John Travolta) and Sandy’s (Olivia Newton-John) love story takes on a whole new feel when watched during the summer. Join the pink ladies and the T-Birds for drag racing, high school dances and “Summer Lovin’.”Burgers: Ī Swap lean turkey for beef and you’ll cut down on saturated fat while keeping all the meaty flavor. Ī At only 100 calories per serving, slim down your burger bun with Orowheat Sandwich Thins, 100% Whole Wheat. Ī If you want to ditch the bun altogether and save room for dessert, a lettuce wrap is a light and refreshing option, especially in the summer heat. Ī Throw in a palm-sized portion of baked sweet potato fries if you’re so inclined.Milkshakes: Ī Traditional milkshakes can do some major diet damage—lighten up your milkshake with skim or almond milk. Ī Ditch the concentrated sugar-saturated syrup for fresh strawberries instead! Spring 2017 | ModernFitnessMag.com | 21
Lifestyle Plus “You seem somewhat familiar. Have I threatened you before?” –Captain Jack Sparrow Ahoy Mate! Join Captain Jack Sparrow (Johnny Depp) and Will Turner (Orlando Bloom), two unlikely partners, who come together to take on the cursed pirate crew of the Black Pearl. This movie inspires us to transport our taste buds to the beach and grill some light, flavorful fish tacos! Fish Tacos: Ī Grilled fish rather than beer battered severely cuts the calories. Grilled fish tacos are extremely versatile. Top with fresh cabbage, cilantro, onion, and salsa and this will be an easy summer go-to recipe that’s light on calories and big on flavor! Ī When making the tortilla choice, corn tortillas are the way to go. They are typically much smaller than flour tortillas allowing built-in portion control. Generally, corn tortillas are lower in sugar and fat than their white flour tortilla counterparts.22
“I don’t know who you are, Henry...but I dream about you almostevery night.” –Lucy WhitmoreWe can’t help but fall for Lucy Whitmore(Drew Barrymore) who suffers from shortterm memory loss in this romantic comedy.Watch as Henry Roth (Adam Sandler) attempts to build a relationship with Lucy again… and again. He had us sold at the waffle house-building which leads us into our next dish!Waffles: Ī Oh, the variations that can be made with these bad boys! Travel to flavor town while watching the movie, or start your mornings off right, with a whole-wheat waffle variation which adds more fiber leaving you feeling sustained. Instead of relying on sugar for flavor try adding fruit, a sprinkle of raw almonds and protein powder to the mix for an added protein-boost. Ī Skip the commercial sugary maple syrup and try pure honey. It contains no artificial ingredients and adds sweetness, moisture and a variety of nutrients, including potassium, calcium, and phosphorus. Spring 2017 | ModernFitnessMag.com | 23
Lifestyle Plus by: Patricia Evans ONE OF THE HABITS to ditch is making excuses for not making better lifestyle choices. According to the U.S. President’s Council on Fitness, Sports and Nutrition, less than 5 percent of American adults engage in 30 minutes of physical activity each day, and only a third of adults attain the recommended amount of exercise each week. Getting fit doesn’t have to be stressful. If you need tips on how to get fit at home, the internet is a great place to start. There’s infor- mation on affordable gym equipment, recommended exercises for every body part and new trends in health and wellness. All you have to do is set achievable goals for yourself, do each routine correctly, check your form, monitor your progress and have fun. If you’re just getting started on your home gym, here is a list of 7 pieces of essential equipment that will go a long way. (continued on page 26) Ī24
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Lifestyle Plus Home Gym essentials (continued from page 24) 1 Dumbbells and Kettlebells 1 Dumbbells and Kettlebells. Dumbbells and Kettlebells are an essential part of your 2 Yoga or Pilates Mat. necessary workout equipment. They are easy to use, versatile 3 Bosu Balance Trainer. and can be stored anywhere in your apartment or house. If you are a beginner, you can start with two or three pounds and increase the weight as you accelerate your workout routine. Certified fitness instructor Andia Winslow says that you can create your own dumbbell workout depending on the body parts you want to tone. For example, squatting while lifting a dumbbell in each hand develops the shoulders, arms, abs and legs. You may consider getting kettlebells for more strenuous strength training. They resemble a small bowling ball with a handle. Gym instruc- tor Jonathan Ross advises beginners to start with a weight about half of what they use in dumbbell. Where to use: One advantage of incorporating your fitness regimen with apartment living is that you’re not obliged to socialize unlike in gyms and fitness centers. You may use your dumbbells and kettlebells in the living room or bedroom. 2 A Yoga or Pilates Mat A Yoga or Pilates mat is designed to protect your body from pressure. It helps you maintain a firm foundation and stability when doing balance poses. If you are into meditative exercises such as yoga, a thin mat will do the trick. A thicker one, however, is recommended for rigorous routines such as Pilates. Where to use: You can use your mat indoors and outdoors. If you live in a condo, find a quiet area where you can roll out your mat and do some stretching. Maximize your condo living privileges by utilizing your fitness area or roof deck. You can also use this in your living room or bedroom. 3 A Bosu Balance Trainer For more challenging push-ups, squats and strength routines, get a Bosu balance trainer (short for “both sides utilized”). This half Swiss ball offers the benefits of a stability ball without taking up too much space in your apartment. If you’ve never used a Bosu balance trainer, get started with these exercises. Where to use: Anywhere in your house, but preferably in a wide space. You can keep your Bosu balance trainer in a box or cabinet.26
4 Adaptable Resistance Bands You don’t need to splurge on expensive and massive gym equipment. All you need are essential tools and a little bit of imagination. Similar with dumbbells, resistance bands can beused for any type of strength training exercises. This fitness tool is madeof thin yet strong rubber with handles at the end.Resistance bands are used for biceps curls and chest press instead ofweights. Some people combine this equipment with other tools such asiron plates.Where to use: Anywhere in your house. After your routine, you can 4 Adaptable Resistance Bands. 5 Door Frame Pull-Up Bar.easily stash your resistance bands in a drawer. 6 Suspension Strap Trainers. 7 Tech Fitness Tool.5 A Door Frame Pull-up Bar Level up your home gym with a doorframe pull-up bar. A pull-up bar is perfect for muscle building especially in the arms, back and chest. There are various types of bars that youcan mount on your door frame or wall. You can buy an upperbody workout bar, a chin-up bar or a screw-less pull-up bar station.Whichever style you choose this equipment will camouflage in anyhouse design.Where to use: A pull-up bar is ideal for your living room or bedroomdoor frame. If you’re getting one that can be mounted on the wall,choose a space where you can also do your other fitness routines.6 Suspension Strap Trainers Suspension training is a bodyweight exercise that allows natural movements for strength building, weight loss and toning. If done regularly, this challenging exercise can help you get fit athome in 20 minutes. Suspension trainers are adjustable strapsattached to an anchor point. But don’t worry about ruining your roomdesign, as this piece of equipment is only temporarily attached to yourwall or door frame.Where to use: Suspension training is rigorous. A patio is the bestplace for your training. You can also temporarily attach this equipment toyour bedroom wall or in your home gym, if you have one.7 Tech Fitness Tools Every modern home has a reliable Wi-Fi connection. Nowa- days, fitness instructors are available to guide you 24/7 via online instructional videos and apps. There is a wealth of free materials online that you can use for exercise tips on how to getfit at home fast. Some of the most popular fitness apps include Fitocracy, which offerscustomized workouts; the Workout Trainer, which provides exercise tutorialvideos; and Fitbit, which tracks your fitness progress. You may also checkout Youtube for videos by certified fitness instructors and wellness gurus. Where to use: Anywhere in your home or apartment.O
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The Skinny Onfasted cardioby: Brian Devins • CPT, PN1Coach/Founder of Upstate Empire Fitness, LLCemail: [email protected] many times have you heard your favorite fitness idols referencing fasted cardio? The benefits of fasted cardio has become one of the topics of debate amongst many coaches, athletes, and trainers. These debates are all compelling whichleaves the general population in a state of confusion. So, does fastedcardio trump cardio in a fed state? First let’s dive into a little physiology. Fat loss occurs through threeprocesses: • Mobilization: Removing fatty acids from a fat cell • Transport: Moving fatty acids via the blood stream and finally • Oxidation: Where the fatty acids are burned within smooth and skeletal muscles. The facts on fasted cardio are limited. For individuals who have lowerbody fat (less than 15% in men and less the 20% in women), performingcardio in a fasted state may be beneficial. As the body becomes leanermobilizing fat becomes more difficult. At lower body fat levels you arelikely to notice the effect on “troubled” areas. These are typically areas ofless circulation, making mobilization and transport all the more difficult.When exercising, up to 50% of the fat being oxidized is intramusculartriglycerides which would have no impact on appearance. For trainees carrying body fat levels of 20% ±, chances are there areno issues mobilizing, transporting, and oxidizing fatty acids because there isan abundance of fat cells available. From an evidence standpoint it doesnot appear that this category of people would benefit from fasted cardio,even in the presence of a moderate energy deficit. The most importantaspect of cardio and its effects on fat loss is how many calories are burned. With so many claims on what form of cardio is best for fat loss wetend to lose track of the most important factors: Nutrition; and adherenceto “the plan”. Combining a customized cardio prescription with anindividualized nutritional plan that involves a caloric deficit, can result inoptimal fat loss if adherence is consistantly present.OREFERENCES:1. Body composition changes associated with fasted versus non-fasted aerobic exercise Brad Jon Schoenfeld, Alan Albert Aragon, Colin D Wilborn, James W Krieger and Gul T Sonmez2. Fatty acid oxidation is directly regulated by carbohydrate metabolism during exercise E. F. Coyle, A. E. Jeukendrup, A. J. Wagenmakers, W. H. Saris American Journal of Physiology - Endocrinology and Metabolism3. Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation Edward L Melanson, Ph.D.,1,2 Paul S. MacLean, Ph.D.,1,2 and James O. Hill, Ph.D.2,3 Spring 2017 | ModernFitnessMag.com | 33
Beyond Training by: Ledbetter, Inc. www.LedbetterInc.com For most of us, the thought of spring cleaning elicits a few disgruntled sighs. But the end result of a deep clean and reorganization of our homes feels (and looks) oh-so-satisfy- ing. What if we applied the same practice to our health and fitness goals? Sometimes we lose our way in the clutter and daily messes of life, so here are our 5 “spring cleaning” tips for tackling your goals with renewed enthusiasm.34
...clean it up for the Spring season1. Where to run 4. Get outside Plan ahead. Just as you would create a list of tasks Now that the weather is getting warmer, take your before cleaning your house, it’s important to create a workouts outside! A change of scenery is healing for plan for exercising and eating that you can stick to. the soul, nothing like a dose of Vitamin D and fresh Having a step by step plan holds you more air to lift your mood. Plus, exploring a new trail accountable to your goals than simply saying that beats staring at the treadmill clock any day. you want to improve your health. Consistency is key. 5. Recruit your friends2. Start small We’re all in this together right? Set a time each day Reinventing your fitness routine can be daunting. to meet up with your friends and workout together. Break down big tasks into SMART goals: Specific, It’s a lot harder to bail when someone is depending Measurable, Achievable, Realistic, and Timely. Once on you to be there. The fitness journey is never easy, you’ve outlined your goals, take baby steps! Pick so the extra support (and a little tough love) from one habit you want to change each week and focus your friends can go a long way.O on that. Maybe you start with eating out only twice a week and then move on to prepping your lunches for an entire week. Adding in one new habit each week will seem less overwhelming and prevent you from burning out.3. Refresh your routine Listening to a workout playlist for the 100th time or cycling through the same five-day training program can be such a drag. Changing up your routine will reenergize you. Ask your friends to share their favorite tunes on Spotify and try out different fitness classes or forms of exercise until you find something you like! Just because all your friends love running doesn’t mean it has to be your thing, too. If you enjoy your workouts, you’re more likely to stick with them.
Beyond Training BUILT ON FAITH AND SWEAT In today’s world of Sports Specialization, at such a young age, the AMP Sports Med and Recovery Team has developed SPECIFIC Assessment and Treatment protocols to prevent common injuries with specific sports. AMP Sports Med and Recovery prides itself in keeping athletes active and providing them with a Competitive Edge. This is accomplished through its pro- prietary, innovative, and cutting-edge Assessment, Treatment and Recovery Program #TheAMPProgram. Such as: ● Hip and Back injuries with Dancers, Gymnasts, and Cheerleaders ● Shoulder and Tommy John injuries in Baseball Players ● Shoulder and Hip injuries with Lacrosse Players ● ACL injuries in Soccer Players ● Head and Neck injuries with Football Players DR. MIKE FLORES ● Ankle injuries with Track Athletes DC, CCSP, BS LEAD PHYSICIAN ● Shoulder and Back injuries with Volleyball Players These are just to name a few…. Furthermore, in today’s world of “Overtraining”, Social Media’s “Next Cool Workout”, Private Workout gyms (i.e. CrossFit, Orangetheory Fitness, UFC Gyms, Hot Yoga, etc), we at AMP Sports Med and Recovery specialize in keeping you active and in your lifestyle. We are not, “Physical Therapy,” nor are we a typi- cal “Chiropractic Office.” We specialize in AMP Ther- apy, something that NO ONE ELSE OFFERS. I would be honored if you would come by our facility for a tour and treatment, so you can see the difference first hand. AMP Therapy: Our proprietary AMP Therapy utilizes a state of the art mechanical device that breaks down scar tissue and stimulates circulation throughout the body at a phenomenal rate. This percussion therapy device runs at approximately 3000 rpm, with an in and out motion. This allows the machine to penetrate through multiple layers of the skin and muscle in order to release tension and tightness. Other soft tissue techniques only work on muscle fibers in a parallel fashion. AMP Therapy works on muscle fibers in a perpendicular fashion, allowing the muscles to be released in multiple direc-36
PHOTOS BY JOHNNY PAGNINItions at the same time. Studies have shown time and time again that this allows for a quicker repair and recoveryfor the body, compared to any other treatment protocol in today’s Sports Therapy arena. AMP Therapy loosensup muscle fibers releases lactic acid build up for better recovery and performance in every aspect of sportsrelated injuries, as well as daily functions for quality living.AMP SPORTS MED AND RECOVERY BENEFITS ● Increased Performance ● Decreased Injury Time ● Increased Endurance ● Quicker Surgical Recovery ● Increase Range of Motion ● Easier, Faster and Healthier than Ice Baths ● Increased Mobility ● A Non-Invasive, Natural Process ● Increased Neuromuscular Firing ● Decreased Pain ● Decreased Muscle Soreness and Lactic Acid Psychological ● Competitive EdgeOUR SERVICESAVATAR: This revolutionary Biomechanical Human Movement System is a detailedassessment and will find the cause of an injury. I am one of the very few certifiedpractitioners in the world to administer this assessment. I am sure that yourplayers can attest to how effective this system is for preventing injuries andincreasing performance.AMP THERAPY: This part of the treatment comprises of one-on-one time, whichwill include a review of previous treatment, a brief assessment, and treatment withour percussion therapy device.NORMATEC: NormaTec is an innovative way to recover. Its attachments connectto the body’s extremities (i.e. legs, arms, etc.) and flush out lactic acid and othertoxins in the body after treatment, restoring the treated area with newly oxygenatedblood to help with the recovery process.GAME READY: Game Ready is compression CryoTherapy and is applied to thebody to decrease inflammation and pain.VENOM: Venom from Hyperice is a Heated Vibration Unit that will increasetissue elasticity, joint mobility, and decrease pain and stiffness.VYPER: Vyper from Hyperice is a cutting-edge fitness and recovery roller that com-bines traditional foam rolling with vibration to improve the body's overall perform-ance. The Vyper has three adjustable vibration intensities to appeal to all age Spring 2017 | ModernFitnessMag.com | 37
Beyond Traininggroups. The Vyper is excellent for routine foam rolling (i.e. warming up & pre-game)and self-performed myofascial release technique (MFR).HYPERSHERE: Hypershere is an essential tool for localized soft tissue therapy. Often-times, the Hypersphere is used as a complement to the Vyper because of its ability tomore specifically target ball-and-socket joints, which include the rotator cuff and hips.Similarly to the Vyper, the Hypersphere has 3 adjustable intensities of vibration toappeal to all age groups.CUPPING: Cupping therapy is an alternative form of manual therapy which utilizeseither plastic or silicone cups to increase blood flow to a designated area. The suctionthat occurs during cupping is responsible for increasing blood flow to the muscle, lead-ing to the alleviation of symptoms such as inflammation and pain. There are two formsof cupping, wet or dry. During dry cupping, the patient may remain still as the cupsare put in place. Alternatively, patients may also be asked to perform different com-pound movements such as a squat or deadlift during dry cupping. As for wet cupping,the cups are moved by the Physician/Specialist throughout an entire muscle group,regardless of whether that muscle group is being flexed, extended, rotated, etc.ADHESION BREAKERS: If warranted, Adhesion Breakers may be used to furtherbreak up any adhesions and myofascia in the area being treated after AMP Therapy hasbeen completed.NEUROMUSCULAR STRETCHING: This step typically follows directly after AMPTherapy. This includes upper and lower extremity stretching and any additional stretchor range of motion exercises that the point person or specialist deems necessary.ADJUSTMENT: If warranted, after treatment and stretching, an adjustment or manip-ulation should be administered if consent from the patient has been given and thepoint person or specialist deems it necessary. Benefits of Chiropractic adjustmentsinclude, improved nerve communication in the body, improved joint motion andcoordination, improved physical function and performance, and improved posture.ROCK TAPE: Rock Tape is applied to stabilize the treatment and reinforce Neuromus-cular Muscle activity while the patient is not in treatment (as needed). OWelcome to AMP SPORTS MED and RECOVERY “Built On Faith and Sweat”23252 Arroyo Vista | (949) 264-6440 www.AmpPSortsMed.comRancho Santa Margarita, CA 92688 Follow AmpSportsMed
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Beyond Training A Runner’s 40 by: Rob Coleman40 I started running in college. Or, I should say, I started to love running in college. Growing up, I always enjoyed hiking, biking, and solo activities that got me outside. Looking back, I must have been drawn to the mental stimulation of nature. As John Muir once said, “one day’s exposure to mountains is better than a cartload of books.” You can’t help but learn from nature. And not so much about the trees and the animals, but about yourself. It’s cliché to talk about wandering off into nature, and meditating. But truly, a hike in the forest seems to have a descrambling effect on the mind. You may bring your anxieties to the trailhead, but you’ll mount the summit with clarity and contentment. Many runners claim to do their best thinking, and deepest introspection during a run. It’s certainly the case for me. This is my time–it’s my chance to put things in perspective, and to reflect on important decisions. I’m not surprised that research links exercise with a reduced risk of Alzheimer’s disease–and particularly with walking, and running. It’s really no mystery: Sports and physical activities are tests of grit, and wit. For me, combining fitness with nature was the ultimate brain workout.
WHERE TO RUN somewhere. Not keys, but rather, a key. Have you ever tried running with a pocket full of keychain ornaments, and seven Many people tell me they hate running. Nearly all of them different keys attached? Leave the wallet. Take your driver’scite boredom as the reason. Of course, if you are running on license, and a debit card.a treadmill, you are going to find running dull after a few miles. If I want music I run with Bluetooth cordless headphones. These days, I can’t keep myself on a treadmill for longer I don’t use an armband and I hold my phone in my hand.than 5k and I hope the gym has a row of TVs overhead! Figure out what works for you. But keep it simple.Rule No. 1: If weather permits, run outside. Find a few LONG RUNSgo-to spots near you like a park or a trail. Change it up every sooften and drive to a new location. With mobile apps like I recently decided to run one marathon per month, throughFootpath, you can pre-plan a convenient route in the time it the end of the year. There are numerous marathon trainingtakes to drag your finger across your phone. I started to love schedules online. But whether you’re 12-weeks out, or 20-weeksrunning because I loved nature—the sights, sounds, and out, most schedules devote one day per week to a long-smells. But inhaling the fragrant scents of rush-hour gym traffic distance run. That distance should gradually increase theis the not the kind of natural aroma I had in mind. Luckily, closer you get to race day.in California, I have endless sun and an embarrassment ofnatural riches: parks, nature trails, beaches, and foothills. Certainly you want to run more than one day per week leading up to a marathon. Maybe a couple will be “easy” runs Running takes me to all these places as quickly as my and another will be for tempo. But you will do at least one longlegs will allow. Boredom is never an issue. run. You may start at six miles during week one and work your way up to 20 miles about two or three weeks before the marathon.SHOES I don’t always have the opportunity to run as many times Or maybe running takes me as far as my feet will allow? as I’d like throughout the week. However, my single weekly When I started running, I wore cheap running shoes. long run helps maintain my “base” mileage.Whenever I ran long distances my feet would ache. Afterone half-marathon, I could barely walk for days. Any kind Rule No. 5: Pick one day a week for a long run.of exercise can be painful, or physically discomforting. Butwhen the pain lingers for days, there is a problem. FUELING UP A friend recommended that I switch shoes. I did myresearch, got a foot analysis, and invested in some Asics. Many runners talk about “the wall.” For lack of a betterI noticed a difference right away, and I haven’t had any foot description, the wall is when your mind and body turn intoproblems since. concrete. Your legs stop working. Your breathing becomes labored. Your feet are heavy. And your mind is saying “No!”Rule No. 2: Don’t run cheap. Invest in quality shoes. Also, understand your feet. Some people (like me) are For me this happens around mile 16. It could be mild dehydration or possibly you’ve just run out of “fuel.” When weflatfooted and need arch support. Find the shoe that takes you run we burn through the energy we’ve stored in our bodies.where you need to go. Be sure to replace them often. Think of Once we hit the wall it is already too late to chug a Gatoradeit like getting new brake pads: You just have to do it after so and fuel up. It takes time for our bodies to convert carbohy-many miles. I usually replace my shoes after each marathon. drates into the fuel we need for long distance running.CHAFFING Rule No. 6: Hydrate and carb-load well in advance. Most research indicates that carbs should be the primary component We all chafe. And it hurts... it really hurts. of a runner’s diet in the days immediately before any long run.Rule No. 3: Wear quality running clothes. Avoid itchy fabrics, When you think about it, this is the best rule of all. Whoor materials that rub against your skin. If your clothes feel doesn’t love Italian food?like sandpaper after a few miles, it’s time for a change. Also,consider preventive measures like chaffing ointments and for STAY SAFEguys, NipGuards. My wife finally forced me to go to a dermatologist. For someRUN NAKED of us, sunburns are just a part of life. I’m used to it by now. But as we age our skin becomes a tapestry of our choices. Not literally. When I started driving to new running loca-tions, it occurred to me that I carry so much stuff around! Rule No. 7: Use sunscreen and take care of yourself!What do I do with my keys and wallet? Do I run with music? One more thing John Muir said was, “the world is bigShould I hold my phone, or get one of those running armbands? and I want to have a good look at it before it gets dark.” AmenRule No. 4: Become a minimalist. I buy running shorts with to that. But in the meantime, don’t take your body for granted.a zipper pocket if I need to stick my driver’s license, or car key You only get one.O Spring 2017 | ModernFitnessMag.com | 41
Beyond Training44
SIDE IF YOU DILIGENTLY PERFORMBY compound staples such as theSIDE bench press, deadlift, overhead press, and squat week after week, you’re all but certain to ram head- first into a plateau. Of course these are all e ective and important exercises, but training the same way all the time w ill get you nowhere, no matter what program you choose. One simple way to break your body out of a muscle-gaining rut is to train it one side at a time. The only unilateral exercise most guys do is one-arm rows, but almost any move can be broken in half to work one side at a time, and doing so can make it equally—or argu- ably more—e ective for spurring gains. The following is our guide to unilateral training—including our nine favorite lifts you can start using today to build muscle, prevent in- jury, and improve flexibility, balance, and strength. COURTESY OF MUSCLE & FITNESS MAGAZINE MULTILATERAL BENEFITS> ASKYOUTOGIVEUPONCOMPOUNDMOVEMENTS? Training one arm at a time isn’t just some bro science trick. AndNEVER. BUT WE’LL MAKE A STRONG CASE AS TO WHY single-leg training doesn’t just mean UNILATERAL EXERCISES—ESPECIALLY OUR TOP “lunges.” Not only can unilateral PICKS—BELONG IN YOUR TRAINING ROUTINES. training help identify and correct muscular imbalances—an important BY JEREMIAH SALAS /// PHOTOGRAPHS BY PER BERNAL diagnostic to run for those seeking a better body—but it can also r ecruit and engage more total muscle with every rep. Research out of Iowa State University shows that unilateral exercises generate 20% more force than similar bilateral exercises while increasing the involvement of your body’s most growth-prone fast- twitch fibers. For example, if you normally bar- bell curl 100 pounds for 10 rreps, that would theoretically mean that you’re capable of lifting 50 pounds per side
Beyond Training ONE AT A TIMEusing dumbbells. But because Bilateral moves involve theof the increased force produc- most muscle and evoketion when training unilaterally, the greatest response ofyou’re actually more likely to muscle-building hormones,be able to handle 60-pound such as growth hormonedumbbells for the same number and testosterone. But byof reps with each arm. By going sprinkling unilateral moveswith unilateral instead of bilat- into your current routine,eral work for any exercise, you you can get the best ofcan increase the total amount of both worlds. And while theweight moved for the workout, simplest prescription forwhile also training your muscles unilateral training is to findto generate more force on tradi- a way to use one arm ortional exercises. leg for your favorite moves, we wanted to focus on This method of training can nine standout exercisesalso boost core strength because that hold more potentialthe body has to account for benefits than the standardthe inherent imbalance. Ever unilateral fare to which youtry single-arm lateral raises are accustomed.without holding on to a stableobject? Your deep transverse W Single-armabdominis, obliques, and other Band Flyemuscles near your spine lightup like Times Square as they TARGET: CHEST,resist lateral flexion and preventyou from toppling over. This INTERNAL/EXTERNALadditional muscle activity thenstrengthens key muscles that OBLIQUES, TRANS-help you to lift more weight onother moves while also fortify- VERSE ABDOMINISing you against injury. Attach a resistance One additional and oftenoverlooked benefit to unilateral band with a D-handle totraining is the ability to helpyour resting side. Australian a fixed object. Grasp theresearchers determined that thecontralateral (i.e., resting) side handle and step awayaveraged strength gains of about10% of the working side due to from the anchor pointthe increase in nervous systemactivity during unilateral sets. to infuse the band withThat’s right—the resting side gotstronger when it wasn’t even tension. With your armdirectly working. at full extension and Researchers are unclear onthe exact mechanisms for the a slight bend in yourmyriad benefits of unilateraltraining, but it is widely believed elbow, flex your chestthat the body is compensatingfor the absence of a contralateral to bring the D-handlecontribution. In other words,your body becomes stronger toward your midline,because it simply has to. pausing for a count before return- The resistance ing to the band provides start and GROOMING BY NATALIE MALCHEV linear variable tension, repeat- meaning that the move- ing for ment becomes harder as the reps. range of motion increases. And at full extension, your core musculature works overtime to resist rotating toward the anchor point.
W Single-arm LandmineFloor PressTARGET: CHEST, SHOULDERS, TRICEPS Allow for Position yourself on the floor slight travel with your body paralleltoward your midline to the barbell, your head on each rep for a nearest to the weighted greater range of end. Scoot yourself into amotion. Complete all position that puts the end reps for one side of the barbell about even before switching. with your shoulders. Ma- neuver your elbow under thebar and grasp it firmly with a neutralgrip. Press it up and then lower theweight along the same path.
Beyond Training Having your front foot elevated allows for a greater range of motion than traditional Bulgarian split squats, placing a greater stretch on your working leg’s glutes, hamstrings, and quads.S Dumbbell Deficit Single-arm LandmineBulgarian Split Squat Clean & Press XTARGET: QUADS, HAMSTRINGS, TARGET: DELTS, GLUTES,GLUTES ERECTOR SPINAE, TRANS-Set up a small platform, box, VERSE ABDOMINISor weight plate in front of a flat Position yourself at the weightedbench. Place your working-side end of the landmine with yourfoot on the platform and the top feet shoulder-width apart andof your non-working foot on top the end of the barbell lined upof the bench. Holding the dumb- with your working arm. Squatbells at full extension at your down to grasp the bar with yoursides, slowly descend into the working-side hand, thumb fac-bottom position before forcefully ing you, arm at full extension,pressing through your front heel back flat, and head in a neutralto return to the start position. position. Inhale deeply and pressPerform all reps for one side, rest through the floor to accelerateone minute, then switch. the bar upward while extending through your ankles, knees, and 48 hips. As the bar passes chest level, quickly “jump” under the end of the barbell and “catch” the bar at shoulder level. Finish the movement by push-pressing the weight to full extension.
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Beyond Training This starting position eliminates the contribution from the smaller supraspinatus muscle (which is most active during the first 30 degrees of the exercise), putting the onus squarely on your middle delt to complete each rep.Leaning Lateral RaiseTARGET: MIDDLE DELTOIDHold a dumbbell at full extension inone hand and grasp a fixed objectwith the other. Keeping your feetnear the fixed object, lean away sothat the dumbbell hangs slightlyaway from your body. With yourworking arm slightly bent, contractyour delts to elevate the weight in awide arc out away from your body.Pause for a count at the top andslowly return to the start.
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