Modern Fitness Magazine | Issue 2

2 ModernFitnessMag.com / Feb/Mar 2016







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Going into the new year, we here at wsnbqkjsanaknx Jason MillerModern Fitness are always looking for Editor-in-chiefthe latest and most innovative in health Brett Monkand fitness. Innovative doesn’t mean Creative Directorunattainable, and we pride ourselvesin incorporating gadgets, training, and Special Thanks To:recipes that you can easily throw into your Amy Jo Palmquest, Johnny Bananas,everyday life! Knowledge is power and notonly do we bring you fitness ideas, but the Colleen Elizabeth, Jessica Stover,information and understanding of how Kyle Stevens, Sam Thomas,nutrition works and why we benefit fromexercise. Whether you have mass-building Michael Fish, Micah Craig, Amy Riolo,goals, new age health or just interested to Justin Cooke, Melissa Haskin, Mike Ro,see what your favorite fitness models are Ana Delia De Iturrondo, Daniel Figueroaup to, we have you covered! We welcome Guilliani, Vincent Borzileri, John Pagnini,any feedback and anything you would loveto see in a future issue of Modern Fitness. Priscilla Carey, and Steve LarkinIf you’re a first-time reader, we welcome For Advertising:you and hope you will visit us again! Ifyou’re a return guest, we thank you for [email protected] us for information in your fitnessvoyage to health.In health,Jason MillerEditor-in-chiefAna Delia De Daniel Figueroa Colleen Elizabeth Johnny BananasIturrondo Guilliani Stance Supplements Athlete Stance Supplements AthleteFitness Model and Cover Model Photographer and Fitness Model and Actor10 ModernFitnessMag.com / Winter 2017









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Prevent Muscle Loss During Fasted Cardio with BCAA blocks of muscles themselves. According to Layne Norton,Supplements experienced bodybuilder and Ph.D., “BCAAs not only increaseOne of the most popular forms of extreme fat loss is fasted the rate of protein synthesis, but they also increase the cell’scardio. Usually done in the morning, this exercise method capacity for protein synthesis”. So not only can these aminosconsists of working out the body anaerobically on an empty help to you to maintain your muscles, it can also provide yourstomach, as opposed to full of calories from prior meals. The muscles with a greater capacity for growth by targeting thebenefit behind fasted cardio all lies in the specific targeting actual muscle cells. But within a fasted state in the morning,of fat reserves. More specifically, after eating a large meal, we are primarily concerned with the rate of protein breakdowninsulin levels are raised within the body. As cortisol levels are that may occur. Lucky for us, BCAA supplements can answervery high in the morning, they will target muscle cells with for this too. BCAA’s are also very capable of decreasing thethe increase in insulin. However, during a fasted state, those rate at which protein breaks down. As explained again by Dr.high cortisol levels in the morning can be utilized to target fat Layne Norton, this can be explained by the aminos “decreasingreserves as opposed to the muscle as the insulin levels will the activity of the components of the protein breakdownbe greatly diminished during that fasting time. As explained by pathway”.Men’s Fitness, “if you are fasted, insulin is low and cortisol will In short, starting your days with a BCAA supplement is athen go after body fat reserves”. great way to ensure that your muscle gains are not lost duringFor those looking to optimize their fat loss while still fasted exercise. BCAA’s are one of the most well-researchedmaintaining all of their hard-earned muscle, fasted exercise is supplements on the market and therefore finding a wealth ofnot the only part to the equation. A healthy amount of Branch knowledge on them is not difficult. A simple search engine willChain Amino Acid’s to start your day will help to maintain all guide you through a host of well documented and researchedof that muscle that has taken so many dedicated hours in information. Additionally, these supplements are easy to find atthe gym to pack on. BCAAs are essentially the very building any local supplement store or more simply online.16 ModernFitnessMag.com

Everybody wants to build muscle: it looks good, it burns fat, it makes your body more TREADMILL SPRINGdurable. However, when it comes to building muscle, people have a tendency to neglect TRAININGtheir lower body. 0:00-5:00 comfortableWHAT ARE FAST TWITCH fibers because it’s explosive. when you’re squatting you want walking speedMUSCLES? Your legs are dense with fast to maximize the amount you’re 5:00-10:00 jogging speedOne thing anyone that wants to twitch muscle fibers. They are lifting. The more intensity, the SET 1:maximize their fitness should the thing that allows your legs to more strenuous, the more you’ll 30 seconds at 9.0mphknow is that people have two contract quickly and make fast use your fast twitch muscle followed by 30 seconds offtypes of muscle fibers: fast changes of direction and burst fibers. (straddle/rest on the sidetwitch muscle fibers and slow of speed. of treadmill)twitch muscle fibers. Both FATIGUE IS WHERE THE MAGICare used for different types of As stated earlier, explosive HAPPENS Repeat 5 timesactivities. exercises are how you target Intensity isn’t the only thing your fast twitch muscle fibers, so you’re looking for when you’re Recover 15:00-20:00When it comes to slow twitch sprinting should definitely be a aiming to target your fast walking at speed 3.5-muscles, they are primarily used part of your workout regimen. twitch muscle fibers, you’re 4.0mphfor long endurance feats like also looking for fatigue. This SET 2:marathons and long distance Here is an example of a sprinting is because your body will first 30 seconds at 9.5mphruns. On the other hand, fast routine that will do wonders for recruit your slow twitch muscle followed by 30 seconds offtwitch muscles are for those engaging your fast twitch muscle fibers in many cases, but once (straddle/rest on the sidequick bursts of power like long fibers and building your muscles those are fatigued it will have no of treadmill)jumps and sprinting. in your lower body: choice but to recruit those fast twitch muscle fibers. Fatigue is Repeat 5 timesFast twitch muscle fibers are Sprint at top speed for 200 your friend!also the largest and most meters. Then walk for 200 Recover 25:00-30:00powerful muscles in your body. meters. Alternate for 5 or 6 CONCLUSION walking at speed 3.5-So training them can do wonders rounds. You will no doubt feel When it comes to building 4.0mphfor boosting your muscle mass the burn from this routine! As muscles in the lower body, SET 3:and strength in your lower body. your endurance increases over training your fast twitch muscles 30 seconds at 10mph the following days and weeks, is a definite way to achieve followed by 30 seconds offNow that we know what fast increase your reps in proportion. this. Besides just sprints and (straddle/rest on the sidetwitch muscles are and how they GO HEAVY WITH SQUATS max weight squats, other great of treadmill)work, let’s get into how you can Your body will recruit more exercises to train the fast twitchtarget them to build muscle in muscle fibers depending on how muscle fibers in your lower Repeat 5 timesyour lower body. much power your lifts demand. body are, lateral jumps, jumpingSPRINTS If the power requirements aren’t lunges, and broad jumps. Just Recover 35:00-40:00Sprinting is a great exercise maximized, you’ll use more slow make sure you use quick, walking at speed 3.5-to train your fast twitch muscle twitch muscle fibers. So it’s clear explosive bursts! 4.0mph ModernFitnessMag.com 17

When we work out, many of us forget to leg and bend at the knee. Put your palms SHOE SPOTLIGHTwork this important area of our bodies for flat on the wall for support. Lean into theoptimum benefits. There are many reasons wall, stretching the right leg, and hold for 15 TRAIL TALON 275 GTXwhy the calf muscles need to be in as seconds—same for the left leg. Repeat asgood of shape as the rest of our muscles. many reps as you can, the more the better. Run with comfort and protection onThe good news is that there are special For protection from injury, make sure your hard-packed trails with this waterproofexercises that can easily be worked into muscles are warmed up before stretching men’s trail running shoe. The TRAILour regular workout routine. them. Using a slant board, (merely a board TALON 275 GTX offers the ultimateOur calves consist of two muscles: the inclined at different angles that you can balance of speed and cushioning.soleus and the gastrocnemius. The former stand, sit or lay on) stand with your back Debris-free running with integratedis quite fan-like in shape and attaches to against a wall, place your right foot as far gusset tongue as well as gaiterthe Achilles tendon. The latter, a heart-like in front of you as you can, going down the options (gaiter sold separately).shaped muscle provides the main calf slope. Hold for 15 seconds. Then stretch Utilising GORE-TEX® productbulk. When both of these muscles contract, your left leg and hold. Repeat as many technology, the TRAIL TALON 275you are able to lift your heels and shift times as you can. With practice, you will delivers the optimal combinationyour weight to the balls of your feet. The want to increase the slant angle of the board of natural movement and flexibilitystrength and flexibility of these two muscles to achieve the maximum benefit. with climate comfort and protectionworking together are to keep your legs in Those that suffer from back sciatica know from the elements. This ensures feetshape for your everyday climbing stairs or the chronic pain, and this exercise can remain comfortable and dry on evena mountainside. alleviate that pain. Sit on the floor with both the wettest trail run. - Cost $162Improving leg circulation happens through legs spread apart. Reach to your right leg,keeping these two muscles stretched hold your ankle with both hands, and holdoften, and this can prevent, in some cases for 15 seconds. Do the same for your leftvaricose veins. A good stretching exercise leg, and as many reps as you can.is this: Our calves are an important part of our dailyStand 2-3 feet from a wall, keeping your workout. Thou shalt not skip!right leg straight. Step forward with your left18 ModernFitnessMag.com / Winter 2017

Build strength, speed and increase vertical jump by BROAD JUMPusing plyometrics exercises up to three times per week. No first step or running start used. Instead, requires a deepPlyometrics increases the activation of fast twitch muscles crouch to propel yourself forward as far as you can go.in your glutes for enhanced growth and better athletic Builds true leg strength and glutes.performance. Plyometrics are also known for increasingjumping skill, reactive strength, and coordination. There are • Use a semi-soft surface such as a gym matseveral different plyometric exercises but here are three: • Enter a deep crouch with feet about shoulder width in distance facing a clear spaceFRONT BOX JUMP • Explode up, using entire body to thrust self forwardThe most popular plyometric exercise used to strengthen • Land softly on the ground or mat and immediatelyglute muscles and quadriceps. Very effective at increasing transition into next repyour vertical jump. SKATER JUMPS Activation of lateral strength. Increases power in the • Use a plyo box and put it about 6 inches to the front quadriceps and glute muscles. With all your weight on one of you leg, it helps your balance. This reduces a tendency to rely • Enter a crouch position with feet shoulder width on the stronger leg during jumps that use two legs. in distance • Enter crouch position with feet close together. • From crouch position, burst upwards using the entire Majority of weight is on the right leg body which includes arms • Launch laterally from the right leg to the left leg • Land on the balls of your feet on top of the box as • Land softly on the left leg and move the right leg soft as you can behind as if doing a “Curtsy Lunge” • Repeat, this time from the left leg. That’s one rep. ModernFitnessMag.com 19

Apps make everything easier, from finding a ride to the mall, to picking out your favorite recipes.Looking to streamline your exercise routine and keep better track of your progress? Here are 5 topapps for for weight loss, fitness, exercise, and caloric tracking.MY FITNESS PAL’S CALORIE COUNTER FITNESS & BODYBUILDING BY VGFIT LLCBoasting as the most popular weight-loss app in the app store, This app is a personal training app focused on bodybuilding. YouCalorie Counter has 80 million+ users, and for a good reason. It can create and customize your own plan and track your progresshas tons of useful and intuitive features, such as remembering on a built-in calendar, logging measurements, adding photos,reoccurring food items, importing recipes from online, and even and tracking your weight. The app includes comprehensivescanning the barcode of a food item to log its nutritional value. descriptions of a myriad of exercises, including videos andKeep track of your calorie and exercise goals and start dropping anatomical illustrations so you can really know what musclethose pounds with the swipe of a finger. you’re working out!LOSE IT! FITOCRACYYou can take pictures of your food and it will identify the If you work out at a gym regularly, this app is for you. With greatnutritional value based on your photo! There probably isn’t speed in adding and tracking reps and exercises, it’s by faranother app that does that out there. Log your calorie intake and one of the most efficient and enjoyable fitness tracking appsexercise and track your progress. It’s simple and doesn’t take out there. It also borrows from fantasy game methodology bymuch time out of your day. offering users different levels, challenges, quests, and the option to move in a party with friends.30 DAY FITChallenge yourself in 30 days, either with the abs, full body, or Happy tracking!butt challenge. There are three difficulties from beginner to pro oneach challenge, so you can choose which one suits you best. Ithas cross-app capabilities and can import exercises fromGoogle Fit.20 ModernFitnessMag.com / Winter 2017

Meditation has numerous effects on the brain that can benefit one who practices it. BEGINNER MEDITATION TIPSThe process of maintaining a stable and relaxed state tunes the mind to promotean environment where changes to the brain can occur with greater activity and Meditation can be as long or as short asefficiency. Practice over a period of only 2 months can have an impact on memory, you would like it to be no matter the timeself-awareness, levels of stress and empathetic expression as well as various of day. Find a quiet spot anywhere andmeasures of mental activity. try these simple steps!One who practices meditating to focus the mind will go through several changes intheir mental state. The regions of the brain controlling major parts of the individual’s • Sit on a cushion on the floor withneurological control over many processes will flood with activity. This is true your legs crossed with your handseven though stress reduction and deep relaxation occur during the focus of the gently placed on your knees or sitmental state. The mind is capable of much more in these states rather than being on a chair with hands on your thighsunfocused. An MRI scan performed on one who practices these skills will often show or on your kneesan increase in brain wave activity and changes to the brain matter itself. • Gently close your eyes and placePractice over an extended period of time will also have a greater impact on the the tip of your tongue behind yourneurological activity of one’s brain and produce changes in the density of the brain two front teethmatter. There have been documented increases in the density of the matter in many • Inhale naturally through the noseregions of the brain in individuals who have practiced meditation long-term. Their while focusing on the incomingbrain scans would show such changes in comparison to scans of those who have breath and exhale while stillnot practiced the skills to focus the mind in such ways. The density of the brain maintaining focus on the breathmatter will deteriorate as a person ages but this can be countered to an extent with If you find yourself losing focus,the practice of meditation. count each breath up to 10 and then back to 1 There are no right or wrong ways to meditate and don’t be discouraged if you can’t focus right away. But the more you practice, the easier it will get and you will reap the wonderful benefits! ModernFitnessMag.com 21







HOW DID YOU GET STARTED IN THE FITNESS INDUSTRY? WORKOUTI kind of fell into it actually. I wanted to get in shape more so I would get more Who doesn’t want a workout that’s quick andwork modeling-wise. Once I started to see the weight come off and how great actually pays off? This complete lower-bodyI started to feel I wanted to keep it up. It’s amazing what you can do once you workout is sure to get your leg muscles tonedput your mind to something! and defined in no time.HOW DO YOU STAY MOTIVATED IN YOUR CAREER? EXERCISE 1 Standing Single Leg Extension 6×12 each legSeeing results is the biggest motivator. When I look at pictures from severalyears back to even a couple months ago I can really see that my hard work EXERCISE 2is paying off. I’m not exactly where I want to be yet but I’m continuing to Standing Single Leg Reverse Curl 6×12challenge my body and raising the bar of what I can do. each legWHAT WAS YOUR BIGGEST CHALLENGE IN YOUR FITNESS JOURNEY? EXERCISE 3 Standing Single Leg Side Raise (adductor/outerEating right and working out when I’m traveling. I love food and always thigh) 4×15 each legwant to try new things so it’s harder to stick to a regime when you’re not inyour own surroundings. Gyms in hotels tend to not have all the equipment I EXERCISE 4typically use so you have to rearrange your routines as well. Standing Single Leg Inner Thigh Lift (abductor/ inner) 4×15 each legWHAT TIPS DO YOU HAVE FOR A BEGINNER AT THE GYM? EXERCISE 5Definitely go light on anything you do whether it be weights, running, any type Glute “Push Back” (your body should be bentof biking etc. You might be working out next to someone who is stronger, has over parallel to floor. Keep leg elevated themore endurance or an expert who has been doing an exercise for awhile. whole time, knee to chest then push straightDon’t compare yourself or think you need to keep up; one wrong move and back with foot flexed) 4×15 each sideyou can seriously injure yourself. EXERCISE 6HOW IS LIFE AS A SPONSORED ATHLETE FOR STANCE Side Cable Squat 3×15 each side. Side CableSUPPLEMENTS? Squat with Pulse (pulse 2x) 3×8 each sideIt’s been fabulous so far! The whole team has been extremely laid back andhelpful catering to my aspirations as a fitness model. I love the supplementsand would never want endorse a company that I didn’t have full faith in theiringredients, performance, and people behind it.WHAT IS YOUR CURRENT TRAINING STYLE/ROUTINE/SPLIT?I would say go for any goals you put ahead of yourself. You never know whatyou can accomplish until you put your mind to something-whether it is to losea couple extra pounds, be healthier for yourself and enjoy life to the fullest, orto even go as far as competing in competitions. Might as well try… you mightwin or lose but you’ll look back and know that you gave everything you hadand that is an accomplishment in itself!FOR MORE COLLEEN ELIZABEH / Stance Supplements Athlete: Visit her on IG @MSColleenE ModernFitnessMag.com 25

HOW LONG HAVE YOU BEEN DOING THE a 7-mile Kayak, followed by carrying a WHAT SUPPLEMENTS DO YOU TAKE ANDCHALLENGES? myriad of heavy objects (sand, a 50 lb. WHERE DO YOU GET THEM?This will be my 10th year doing the cement ball, logs), a 7,500 ft. mountain I’ve tried many different supplementschallenges. summit, and was capped off by a night from several different companies,  spent standing on a rock with no sleep. but Nutrishop Fullerton/Anaheim isWHAT IS YOUR PREPARATION LIKE FOR The following morning, we were then my go-to for supplements. For pre-THE CHALLENGES? forced to summit an additional 2,000 workout, I’m a big fan of Blueprint alongExtensive! Over time the challenge has feet straight up a mountain face. Once with Stance Supplements Power ATPevolved from quirky games, to intense completed, we had to hike back down.   capsules.  HydroPro Protein along withphysical and mental competitions so   Stance BCAAs are my post-workoutmy training had to adapt accordingly. I HOW MANY DAYS A WEEK DO staples. train year-round, but really amp up my YOU TRAIN?  routine 2-3 months before I take off.  These days I’m on the 2-days on 1-day WHAT ARE YOU MOST PROUD OF?   off program. I don’t bounce back the I’d have to say it would be exploitingWHAT IS THE CRAZIEST THING THAT way I used to. a loophole in the system which hasHAS EVER HAPPENED TO YOU IN THE   allowed me to travel, compete, andCHALLENGES? WHAT IS YOUR TRAINING ROUTINE LIKE?  party for a living. Turning my fifteenIt would have to be a stunt we did Because everything we do on the minutes of fame into a 10-year career!in Panama City, Panama. We were challenge is unconventional, my In the past decade I’ve traveled to 17forced to fireman slide down a series workout routine has to be as well. countries, 5 continents, and have moreof 6 ropes dangling from a 600 ft. For me, body weight manipulation stamps on my passport than just aboutskyscraper. Oh yeah, it was at night… is the key to being successful, so I anyone I know. in a thunderstorm. work on functional strength training to    improve my balance and agility and a WHAT’S NEXT FOR JOHNNY BANANAS?WHAT HAS BEEN THE TOUGHEST lot of high-intensity plyometric drills for Stay tuned, there are big things onCHALLENGE FOR YOU SO FAR?   conditioning.  the horizon!By far the toughest challenge took  place in Patagonia, Argentina. It was a2-day, 23-mile long slog. It began with FOR MORE JOHNNY BANANAS IG @realjohnnybananas26 ModernFitnessMag.com / Winter 2017



Hitting a plateau in your training? Looking for a serious product to give you that extra edge? Whether you’re training with weights or an avid Cross-Training Athlete, POWER ATP™ may be the product for you! In addition to Kre-Alkalyn®. and Coenzyme Q10, 1 serving of POWER ATP™ yields the clinically studied amounts of PEAK ATP®. When used in combination with high intensity resistance training, PEAK ATP® demonstrated an increase in total body strength, an increase in lean body mass and an increase in muscle thickness! Newly released to the market, POWER ATP™ has quickly become a staple for many gym-goers who were just looking to try something different. Give this powerhouse a try and maximize your potential! THERMONADE™ is a powdered thermogenic formula combined with 8 grams of fiber and 3 grams of Clarinol® CLA per serving. This extreme pre-cardio thermogenic is available in two delicious flavors, Cucumber Watermelon and Strawberry Lemonade! Trailhead Nutrition™ Superfoods is a combination of phytonutrient superfoods sourced from around the world. This unique formula was designed to offer consumers the benefits of a product that supplies vitamins, minerals, supergreens and superfruits all without any artificial colors, flavors or sweeteners.28 ModernFitnessMag.com / Winter 2017



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Every weight-lifter and bodybuilder already knows that protein is essential for building muscle.However, all sources of protein are not created equal. Protein is composed of building blockscalled amino acids, and different sources of protein have varying amounts of these amino acids.Animal-derived protein sources contain all of the essential amino acids while plant sourcesonly contain some of them.BEEFING UP beef, grass-fed beef has less fat and moreOne source of protein stands above the rest nutrients. Organic beef is beef that is raisedwhen it comes to building muscle. Beef not on pesticide-free food and is not given anyonly contains all of the essential amino acids, hormones or antibiotics.but also contains them in similar proportionsto human muscle tissue. Beef is also an Organic beef can be grain-fed, grass-fed orexcellent source of iron, which builds red both. Organic, grass-fed beef is the healthiestblood cells; vitamin B-12, which gives you option, but also the most expensive.energy; and coenzyme Q-10, an antioxidantthat boosts your metabolism. A study from a INCORPORATING BEEF INTO YOUR DIETgroup of researchers specializing in exercise The way beef is prepared is almost asmetabolism at McMaster University found that important as the type of beef you purchase.middle-aged men who consumed six ounces You can’t expect to get fit eating greasyof lean beef per day increased their cheeseburgers or beef-a-roni every day.muscle mass significantly. Instead, broil or grill your beef to maximize its flavor without adding fat. Try pan-searing ifLEAN BEEF BUILDS LEAN MUSCLE you want an easier way to prepare it withoutThe best types of beef for building muscle are adding oils and fats. Very lean, tough cuts oflean cuts. These cuts of beef have very little meat are perfect for braising in a slow-cooker.fat and are composed mostly of protein, which Just load vegetables, cooking liquid like broth,also makes them a good value because they water or wine, and your cut of meat into thedon’t cook down like fattier cuts. Lean cuts cooker before you leave for work and dinnerof beef include eye round, brisket, top round, will be ready when you get home.round, top sirloin, flank steak and chuckshoulder roast. If you choose ground beef, AVOID BEEF BOREDOMstick to 95% lean and look for ground round or Any food can become old hat when youground sirloin. eat it on a daily basis. Shake up your beef routine by experimenting with different spices,ORGANIC, GRASS-FED OR GRAIN-FED? seasonings and cooking methods. Have anThe cut isn’t the only consideration when Asian-inspired beef and broccoli dish onepurchasing beef. You may also encounter night and beef fajitas the next. Make a roastlabels like grass-fed and organic. Grass-fed on the weekend and use it throughout thebeef comes from cows that freely graze in week for sandwiches and wraps.a pasture instead of feeding on grain-basedfeed in a feed lot. Compared to grain-fedMONDAY WEDNESDAY FRIDAY *Warmup with flat bench press* Dumbbell Presses - 3 sets of 8 repsBarbell Squat - Pyramid sets Flat Flye Press - 3 sets of 10 reps Military Press - 3 sets of 6-8 repsLeg Presses - 5 Pyramid sets Incline Bench Press - 4 sets of 10 reps Dead-lift - 3 sets of 10 repsSeated Calf Raise - 3 sets of 15 reps Decline Dumbbell Press - 3 sets of 10 reps Wide Grip Pull Ups - 3 sets of 8 repsLeg Curls - 4 sets of 8 reps Incline Dumbbell Press - 3 sets of 10 reps Seated Cable Rows - 4 sets of 8 repsLeg Extension - 4 sets of 8 reps Abs: Incline Sit-Ups - 2 sets of 15 reps Lying Lateral Raises - 2 sets of 10 repsStanding Calf Raise - 3 sets of 12 reps Incline Cross-overs - 2 sets of 15 reps Front Pull-downs - 3 sets of 8 reps Seated Leg Pull-Ins - 3 sets of 12 reps Side Lateral Raises - 3 sets of 8 reps Rear Delt Laterals - 4 sets of 8 reps each Shoulder Shrugs - 3 sets of 30 reps32 ModernFitnessMag.com / Winter 2017

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INGREDIENTS: TENDER ITALIAN BAKED CHICKEN INGREDIENTS:1.5-2 lb. whole chicken (without giblets)7 baby potatoes cut in half 3/4 cup mayonnaise1/4 cup thyme or rosemary stemmed 1/2 cup grated Parmesan cheese1 lemon cut in quarters 3/4 cup Italian seasoned bread crumbs1 white onion cut in quarters 4 skinless, boneless chicken breast halves3 tablespoons olive oil (rosemary)Reynolds Oven Bags 16-17.5 in bags DIRECTIONS:1/2 bag carrots of many colors (peeled, cut in half) Preheat oven to 425 degrees FDIRECTIONS: (220 degrees C).Preheat oven to 375 degrees In a bowl, mix the mayonnaise, ParmesanFill bag with potatoes and carrots, shake bag a little so they are evenly dispersed cheese, and garlic powder. Place breadRinse off chicken and take off any plastic crumbs in a separate bowl. Dip chicken intoPlace chicken in the bag on top of potatoes and carrots the mayonnaise mixture, then into the breadUse a brush or your hands and an extra small dish for olive oil to coat the chicken crumbs to coat. Arrange coated chicken on aRub a very light layer over the whole outside of chicken baking sheet.Throw onion in the bag on top of the chicken and spread evenly.Sprinkle thyme and rosemary over the top of chicken evenly Bake 20 minutes in the preheated oven, orSqueeze lemon quarters over chicken and toss in the bag until chicken juices run clear and coating isTie bag and put in an oven safe dish (always support bag with a pan) golden brown.Cut 6 ½ slits in top of bagLet cook for 2 hoursThe chicken should look crispy and golden brown when doneCut off the tie to open the bag and empty into a dish … Enjoy!Bake at 375 for a total of 30-45 minutes, gently flipping at the halfway mark. Cooklonger to dry them out even more and achieve more crisp, but it’s not necessary.Serve on small buns or atop mixed greens with desired toppings.36 ModernFitnessMag.com



INGREDIENTS: ROASTED BRUSSELS SPROUTS INGREDIENTS:1 bag shaved Brussels sprouts (available at Trader Joe’s or use food processor)2 tablespoons of olive oil 1 1/2 pounds Brussels sprouts, ends1 piece of bacon (fully cooked uncured bacon) trimmed and yellow leaves removed1/4 cup blue cheese crumbles2 tablespoons of pine nuts 3 tablespoons olive oilSalt and pepper to taste 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepperDIRECTIONS: DIRECTIONS:Preheat oven to 375 degreesPour Brussels into an oven safe dish Preheat oven to 400 degrees FMix in olive oil (205 degrees C).Shred one piece of bacon and place the pieces over the top of BrusselsSprinkle over pine nuts and blue cheese Place trimmed Brussels sprouts, olive oil,Add salt and pepper to taste kosher salt, and pepper in a large resealablePut in oven for 25 min (toss around 15 min) plastic bag. Seal tightly, and shake to coat.The dish should look crispy. Enjoy! Pour onto a baking sheet, and place on center oven rack. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.38 ModernFitnessMag.com / Winter 2017



INGREDIENTS: BROILED SCALLOPS INGREDIENTS:4 large sea scallopsCoconut oil spray 1 1/2 pounds bay scallops1 garlic clove, minced 1 tablespoon garlic salt4 small tomatoes sliced into quarters 2 tablespoons butter, melted1 tbsp extra-virgin olive oil 2 tablespoons lemon juice2 oz of organic whole wheat spaghettiSalt and pepper to taste DIRECTIONS:DIRECTIONS: Turn broiler on.Bring a large pot of water to a boil. Cook pasta in boiling water for 8 minutes, or until Rinse scallop and place in a shallow bakingal dente. Drain, rinse, and transfer to a large pan. Sprinkle with garlic salt, melted butter orserving bowl. margarine and lemon juice.Pat scallops dry with paper towels. Heat a large nonstick skillet over medium-high Broil 6 to 8 minutes or until scallops start toheat. Coat pan with coconut oil spray. turn goldAdd scallops to pan; season with salt and pepper to taste; cook 3 minutes on each sideor until done. Remove scallops from pan;keep warm.Add tomatoes to pan and cook for 45 seconds to a minute.Plate pasta, top with tomatoes and scallops. Drizzle evenly with olive oil just beforeserving.40 ModernFitnessMag.com / Winter 2017



INGREDIENTS: PROTEINPANCAKES INGREDIENTS:6 tbsps coconut flour5 egg whites 1 whole egg1 egg 2 egg whites2 scoops of Pro7ein vanilla protein powder 1 small ripe banana1 tsp baking soda3/4 cup coconut milk DIRECTIONS:3/4 cup organic pumpkin puree1 tbsp pumpkin spice Mash the banana and crack the eggs in it,1 tsp ground cinnamon stirring until the mixture becomes somewhat1 tbsp coconut oil homogenized.1⁄4 cup organic maple syrup Heat a greased griddle or frying pan onDIRECTIONS: medium heat and pour about a 2.5-inch wide puddle of batter.Whisk all pancake ingredients together until no lumps remain. Delicately flip the pancake after about 25Spray preheated waffle iron with coconut oil cooking spray. Pour mix onto hot waffle seconds or when it browns. The recipeiron. Cook until golden brown. Serve hot, top with drizzled white chocolate if desired, makes 3-4 small pancakes.and enjoy!Macros per waffle:Protein 13 gCarbs 14 gFats 6 g42 ModernFitnessMag.com / Winter 2017



INGREDIENTS: PUMPKIN SPICE PROTEIN MUFFINS INGREDIENTS:2 8 ounce blocks Green Mountain Greek yogurt cream cheese or light cream cheese1 5.3 ounce container pumpkin flavor Greek yogurt 1 cup oatmeal flour (quick oats ground in3 ounces pumpkin spice Muscle egg food processor)1/4 cup Truvia sweetener ¼ cup almond flour1 scoop Pro7ein Synthesis caramel pretzel protein powder ½ cup Vanilla Whey Protein Powder1 tsp pumpkin pie spice 3 egg whites ½ cup Greek YogurtDIRECTIONS: 1 cup pumpkin puree 2 tablespoon honeyPreheat oven to 350 degrees. Line muffin pan with silicone muffin liners. 1 teaspoon vanilla extractCombine all ingredients in a food processor and process until smooth. Fill 1 medium banana, peeled and mashedsilicone liners three fourths of the way full of cheesecake batter. Bake 20 to 25 1½ tablespoon pumpkin spiceminutes. Cheesecakes should be firm in the middle. Let cool. Refrigerate. Makes 1½ teaspoon baking powderapproximately 15. ½ teaspoon baking sodaTopped with Lenny and Larry’s pumpkin spice cookie, sugar-free caramel and pecans. DIRECTIONS:44 ModernFitnessMag.com Preheat oven to 350°. Place liners in one muffin pan and lightly spray with organic baking spray. In a large bowl combine egg whites, yogurt, pumpkin puree, honey, vanilla extract and banana. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, pumpkin mix, baking powder, baking soda, and salt. Combine flour mix and egg mix together until smooth. Fill each tin ¾ of the way full, spreading evenly. Bake for 20 minutes. Store in the refrigerator.

INGREDIENTS: QUICK PUMPKIN SPICE LATTE INGREDIENTS:8 oz cold or hot brewed coffee1 scoop Pro7ein vanilla protein powder 1 cup milk, divided2 tbsp organic pumpkin puree 1 tablespoon white sugar, or more to taste1 tsp pumpkin spice 1 teaspoon pumpkin pie spice1/4 cup almond milk /2 teaspoon vanilla extract1/4 tsp cinnamon 1/4 cup brewed espressoDIRECTIONS: DIRECTIONS:Combine all ingredients in a blender. Blend on high for 15 seconds until Whisk 1/2 cup milk, sugar, pumpkin puree,nice and frothy. Serve in your favorite mug and enjoy! pumpkin pie spice, and vanilla extract in a small saucepan over low heat. Simmer for 5Macros: minutes. Whisk in remaining 1/2 cup milk.Protein 36 gCarbs 10 g Pour milk mixture through a fine-meshFats 2 g sieve to remove pulp. Return milk mixture to saucepan and simmer, whisking, 2 minutes. Add espresso and whisk until foamy, 1 minute. ModernFitnessMag.com 45

46 ModernFitnessMag.com / Summer 2016

By Kyle Stevens Romaine lettuce Butterhead lettuceSo you’re standing at the salad bar pondering Red leaf lettucewhich is better, iceberg or romaine lettuce? Or Broccoliperhaps you’re in the freezer aisle debating whichcontains more nutrients, asparagus or broccoli? What About Dark Purple Vegetables?Well as it turns out, the old adage, ‘the darker the Like dark leafy greens, dark purple vegetables,better,’ is true. According to experts, dark leafy because of their dark skin, contain moregreens pack way more benefits than their lighter nutrients than lighter colored greens. And,green counterparts. like dark leafy greens, they are also high in antioxidants, which provide powerful anti-agingDark Leafy Greens vs Paler Greens benefits.Both light and dark greens contain powerfulnutrients, such as chlorophyll; however, dark In addition, dark purple vegetables containgreens contain more chlorophyll. Chlorophyll, flavonoids, such as reservatrol, which enhanceswhich gives leaves their green color, enables your immunity and lowers your risk ofleaves to soak up the sun and make nutrients. developing certain cancers. It also keeps yourDarker leaves, because of their color, are able blood pressure in check. Dark purple foods areto absorb more sun, so they synthesize more also known to improve vision, brain power,nutrients, making them a healthier choice over and heart health. Studies show that those wholighter green vegetables. consume purple vegetables are also at a lower risk of being overweight.The Benefits of ChlorophyllChlorophyll contains minerals, vitamins, and Some examples of dark purple vegetablesother nutrients that our bodies need, which include:provides a number of benefits including: EggplantLowers cholesterol Purple cabbageReduces your risk of developing certain cancers Purple onionsAids with eye health Purple potatoesAids in wound healingAids with normal blood clotting How to Prepare Dark Leafy Greens andAids with detoxification Dark Purple Vegetables for MaximumPromotes digestive health BenefitsBalances the hormones Dark leafy greens and dark purple vegetablesAnd more can be found in various areas throughout your local grocery store, including the produce aisle,What are Some Examples of Dark Leafy salad bar, and even the frozen section. WhenGreens? purchasing leafy vegetables from the produceIn addition to containing high amounts of aisle, be sure to rinse the leaves in cold waterchlorophyll, dark leafy vegetables also contain before serving because they tend to gather morehigher amounts of antioxidants than paler dirt than other vegetables. Dark leafy greens andgreens, especially darker, loose leaf greens. dark purple vegetables can be served steamed,They are also high in folates, vitamin C, vitamin boiled, or raw; however, high heat can stripK, calcium, iron, and other nutrients that are vegetables of their nutrient content, so selectbeneficial to your health. the lowest heat cooking setting possible, for maximum benefits.Some examples of dark leafy greens include: Kale Spinach Arugula Swiss chard MMooddeerrnnFFiittnneessssMMaagg..ccoomm 4477



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f you don’t already know fitness beauty Ana Delia, then you’re missing outon not only her beauty but her great fitness tips and her ultra motivationalwords. While there is an over saturation of social media fitness stars, Anaalways keeps it 100% real and always with a positive message. While it is soeasy to be sexy with the gorgeous face she possesses, in a flick of the switchshe has the sweetest and approachable smile that makes her easy to love!WHAT OR WHO GOT YOU STARTED WITH TRAINING? “WHAT IS YOUR GREATEST ACHIEVEMENT IN THE FITNESS INDUSTRY SO FAR?I’ve always been really active. When I was a child, I had to wearmetal leg braces like “Forrest Gump” to correct a leg deformity I There have been many blessings for me since I started my fitnesswas born with. But as my mom recalls, even those wouldn’t stop me journey. At the moment, I’m happy with the recent launch of myfrom climbing in and out of my crib and running around the house! 30 Day Bikini Challenge. Winning my first fitness show, the “FlexI’m very grateful that my parents got me started young with sports, Bikini Model Search”, at the Olympia was one very special moment.creating in me the foundation for what later in my life became my I was the first Latina to win that title which then lead the way to mysupport during very tough times and has helped me become the first international fitness cover of Muscle & Fitness Hers. Winningperson I am today. Fitness makes me feel alive! my status as an IFBB Bikini Pro has been another high point of my fitness career. I’ve had the opportunity to travel to places I neverWHERE DOES YOUR MOTIVATION COME FROM? imagined I would otherwise, and made many great friendships along my journey. The journey doesn’t end here as I have many other goalsMy motivation comes from my faith and my loved ones. They and projects in mind that I’m positive about and hope to turn intokeep me going. I want my life to mean something. I want to collect reality real soon. The sky is the limit!memories not dreams, to look back and see someone who didn’tgive up and in the process left behind a positive impact on other “ WHEN I WAS A CHILD, Ipeople’s lives. HAD TO WEAR METAL LEG BRACES LIKE “FORRESTWHAT IS YOUR TRAINING ROUTINE LIKE? CAN YOU GIVE GUMP” TO CORRECT A LEGUS AN OVERVIEW? DEFORMITY...I constantly like to switch and play around with my workouts. WHAT ADVICE WOULD YOU GIVE TO SOMEONE WHO ISThis way I keep them fun and helps to get me out of my comfort NEW TO WORKING OUT AND DOESN’T KNOW WHEREzone. I adjust my workouts depending on what my body needs and TO START?the available time and/or fitness goals at the moment. When I’mtraining, I like to be constantly on the move and really pay attention HAVE A GOAL! Defining what is your goal with fitness will giveto the muscle contraction to make sure I’m engaging the muscles I you purpose and a guideline to follow: longevity, mobility, fatwant to be working on. loss, a specific sport, etc. Start slow, be patient, consistent and remember it took you your whole life to have the body you haveWHAT KIND OF CARDIO DO YOU ENJOY BEST AND WHY? right now you can’t expect to change in a blink of an eye. You might get overwhelmed at first by all the social media fitness craze, butEven though I enjoy running, I can’t overdo it because my feet remember the important thing is to DO WHAT WORKS FOR YOU!start hating me. So I try to keep my cardio sessions short and sweetby incorporating HIIT cardio into my routine. I like to mix it up MAKE A PLAN: If you don’t know something, ask. Do research orbetween sprints, plyometrics, battle ropes, jump rope, shadow hire a fitness professional that can guide you to start your fitnessboxing, etc. In conclusion, basically anything that gets my heart journey. There are many options to stay in shape nowadays.rate up and sweaty in no time. I feel my body responds better to it. Workouts can even be done in the comfort of your own home or favorite environment. If you’re not sure where to start you can giveWHAT ARE THE CONTENTS OF YOUR REFRIGERATOR? my 30 Day Bikini Challenge a try! Sign up is available at ANADELIA. COM . In the end, you need is the desire to make a positive change inI enjoy eating healthy, it is a part of my lifestyle. In my refrigerator your life. So NO EXCUSES!and pantry, I like to keep a variety of whole foods and avoid keepingaround anything processed and full of preservatives that can livelonger than me. Food can be poison or medicine for our body and Ichoose to fuel my body with whole foods and nutrients to keep megoing strong for life. And of course I love to have my treats fromtime to time, but if you keep them at home odds are you’ll probablyend up devouring them when hunger strikes so ‘out of sight, out ofmind’ works for me.WHAT ARE SOME OF YOUR FAVORITE FOODS? PUT IN THE WORK: Time to get out of your comfort zone. A dream will always be a dream unless you work for it so get up! It’s time forI’m Latina and I love food period! Some of my favorite are burgers, ACTION!pizza, pancakes and french toast. I prefer though to make myown healthier versions at home to make sure they don’t have any ENJOY THE PROCESS! Life is short, don’t take anything for grantedingredients that can upset my stomach. I also love fruit & veggies and give life all you’ve got.smoothies and dishes with root vegetables like yucca, taro & beets.All this food talk is making me hungry already!50 ModernFitnessMag.com / Winter 2017