Single-arm The single-Pulldown X arm pulldown has the added benefit of aTARGET: LATS, slightly greater range ofMIDDLE BACK motion. Control the weightUse a D-handle or rope back to the start on every rep,attachment and grasp the allowing for a full stretch atattachment with one hand the top. You can change theand take a seat on the floor travel path of your elbowso your arm is overhead. to alter the muscularUse your non-working armfor stability. Allow for a good emphasis.stretch before depressingyour scapula and pullingthe weight forcefully downtoward your side. Drive yourelbow down as far as possibleand squeeze both shoulderblades together for a countbefore returning to the startposition. There S Single-arm are multiple Negative Dip start positions for the Meadows row. You TARGET: CHEST, TRICEPS, should feel free to adjust OBLIQUES yours in order to achieve Sit in a dip machine with the the proper range of seat belt fastened and load the motion or just for a plate selector with a weight di erent feel after that you can handle for about you’ve mastered 10 reps. Press the weight down one position. with both hands. Once you reach full extension, removeS Meadows Row one hand and control the weight back up using the other hand. AtTARGET: BACK, TRANSVERSE ABDOMINIS the top, grasp both handles andLoad a landmine or corner a loaded barbell and set yourself up at the press the weight down again.weighted end with your shoulders (roughly) facing the pivot point of Complete all reps for one side,the bar. Reach down and grasp the fat end of the bar, your non-work- rest one minute, then switch.ing hand resting on the inside of the same-side knee. Keeping yourback flat and head neutral as you would in a single-arm row, engageyour lat to pull the weight up toward your ribs.
This move targets your pecs and lats in nearly equal mea- sure. The key is to keep the line of pull toward your back pocket, rather than your front pocket as you would with conventional flyes. S Single-arm Back UNILATERAL TRAINING TIPS Pocket Flye Use these guidelines when programming these nine moves into your TARGET: CHEST, BACK existing workout routine. In a cable apparatus, attach a D- handle and set it to shoulder level OPLACEMENT To take clean & press, how- ing is fatiguing—even or higher. Grasp the handle with one advantage of additional ever, is a power-oriented more than bilateral exer- hand and step away from the pulley force generation, do movement and reps cise. To keep good form, directly across toward the opposite these moves first or sec- should be kept lower and ensure that one pulley so that you are directly on the ond in your routine for the (2–6 reps) to maximize side’s tired muscles don’t midline of the cable station. With your associated body parts. bar speed on each set. impact the other side, be arm slightly bent—as you would ex- OWEIGHT Most of these Because of the intense sure to rest at least one ecuting a normal flye—inhale deeply exercises can and should isolation, leaning lateral minute after finishing one and contract your working side chest be trained in whatever raises should be kept in side before moving on to and back muscles to pull the handle rep range you’re focusing standard hypertrophy the other. You can rest down and slightly back toward your on in your training. The ranges (8–15 reps). 1–2 minutes after finish- back pocket. Hold the contraction for single-arm landmine OREST Unilateral train- a count and return slowly to the start. ing both sides.O52 SHOT ON LOCATION AT GLOBAL FITNESS INC., GARDENA, CA
HMB® used in BETABOL™ separates itself from other supplements with a growing body of researchshowing not only that HMB® works to improve the results of an exercise program, but is also safe. Infact, the study of HMB® safety has been just as extensive as the study of the e ects of HMB® on im-proving strength and performance. In the last 2 decades, about 50 human studies, 20 review articles,and 2 meta-analyses have been published as peer-reviewed papers, the scientific gold standard.HMB®, a metabolite of L-Leucine, has been researched on its ability to increase muscle protein andstrength while decreasing muscle breakdown and recovery time. BETABOL™ is an advanced trainingformula containing the human studied amount of Patented HMB® (when taken twice daily).For a location near you, visit www.NutrishopUSA.com WWW.EVOCHEMNUTRITION.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.
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Kung PaoTaco BoatsBy: Darci BosINGREDIENTS: DIRECTIONS: Heat coconut oil in skillet and add onion. 1 TBS coconut oil Sauté onion until translucent. Add ground ½ cup white onion, diced turkey to skillet and cook until partially 1lb. ground turkey browned. Add soy sauce, honey, Sriracha 3 TBS low sodium soy sauce sauce, peanut butter powder, garlic, sesame 1 TBS honey oil, vinegar, red pepper flakes, and water 1 TBS sriracha sauce chestnuts to turkey. Let simmer for 10 min- 1 TBS peanut butter powder (optional) utes or until turkey is cooked and sauce 1 TSP minced garlic has been reduced. 1 TSP sesame oil 2 TSP rice wine vinegar While turkey is cooking, place sweet bell 1 TSP crushed red pepper flakes peppers in a skillet over high heat until ½ cup canned water chestnuts—diced blackened on all sides. Once finished, dice 3 of each sweet baby bell peppers (red, yellow, orange) and toss mixture with lime juice. Set aside. Juice from 1 lime Fill full romaine leaf with turkey mixture 4 romaine lettuce leaves and top with peppers, green onions, and ¼ cup green onions, chopped peanuts (optional). ¼ cup peanuts (optional) Spring 2017 | ModernFitnessMag.com | 55
Fit Foods Peanut Butter INGREDIENTS: Dark 1 can chickpeas, drained and rinsed Chocolate ½ cup crunchy natural peanut butter Brownies 1 egg-optional (for a more cake like texture) ¼ cup sucanat (can substitute with honey or agave) By: Darci Bos 2 TSP vanilla extract ½ TSP salt DIRECTIONS: ¼ TSP baking soda Pre-heat oven to 350°. Grease an 8؆x 8؆ pan or ¼ TSP baking powder use parchment paper instead. Add chickpeas 2 TBSP cocoa powder to food processor and blend for a minute or ½ to 1 cup dark chocolate chips so. Add in all other ingredients and mix until well incorporated—scraping sides as you go. INGREDIENTS: Stir in chocolate chips, reserve some for 2 baked sweet potatoes sprinkling on top if you’d like. Pour mixture 6 eggs into pan, spreading evenly. Bake for 15–20 1 TSP of cinnamon minutes. Keep an eye on them. 1 TSP nutmeg ¼ cup maple toasted coconut chips Makes 9 large brownies or a 1 TBS coconut oil dozen smaller brownies.56 Sweet Maple Coconut Skinny Muffins By: Priscilla Carey DIRECTIONS: Preheat oven to 375°. Coat muffin tins with oil or non-stick spray. Add all ingredients into blender, except coconut oil and coconut chips. Blend approximately 30 seconds or until creamy. Pour the sticky mixture into the muffin tins filling 3⁄4 full. Top each muffin with coconut chips. Bake for 25 minutes or until eggs are cooked. Drizzle a little honey or maple syrup on the muffins for a sweeter taste.
INGREDIENTS: Deep Dish 7g coconut flour 17g vanilla whey Chocolate 4g light butter Chip 14g mini chocolate chips Cookie 15g liquid egg whites 1⁄2 TSP baking powder By: Cait Robertson 75g unsweetened applesauce 1⁄2 TSP vanilla extract DIRECTIONS: Stevia to taste (optional) Melt butter in mixing bowl. Add vanilla extract, vanilla whey, coconut flour, baking powder and stir. Add stevia to taste,INGREDIENTS: applesauce, egg whites, and stir until mixture is completely 1⁄4 cup flax meal homogeneous. Pour mixture into sprayed single serve 1 cup almond flour ramekin. Distribute chocolate chips evenly on top of mix- 10 eggs ture. Mini chocolate chips work best for maximum surface 2 TBS butter area to hit the taste buds. Bake for 10–20 minutes at 350° 2 TBS coconut oil and check with a toothpick to see when done. I know that is 1⁄4 TSP sage a weird baking time, ovens can vary significantly so I recom- 1⁄4 TSP onion powder mend checking on the deep dish cookie frequently between 1⁄4 TSP garlic powder that 10–20 minute window. You’ll want it just slightly gooey 1 TSP maple extract in the middle, but totally baked around the outside. 1 TSP butter extract 11⁄4 lbs. lean sausage ENJOY your deep dish chocolate chip cookie with NO GUILT! Keto Sausage Pancake Bake By: Madyson Foy DIRECTIONS: Preheat oven to 350°. Cook the sausages until golden brown. While the sausage is cooking, mix together the eggs, melted coconut oil, melted butter, maple syrup, garlic powder, onion powder, sage, butter extract, maple extract, flax meal, and almond flour. Mix the sausage into the pancake mix. Lay parchment paper into a pan and spray the paper lightly with butter. Drizzle the bake with Walden Farms maple syrup and bake for 45 minutes. NUTRITION FACTS: Calories: 293 • Fat: 23g • Carb: 3.7g • Protein: 18.7g Spring 2017 | ModernFitnessMag.com | 57
Fit Foods Too Late To hydrate? by: Steph Skeba Ĩ Guest author Steph Skeba, a Here are four rules I recommend for registered dietitian, coach, and improving hydration and performance: CPT. Steph has competed in 1. Drink ’til your pee doesn’t stink! There is no greater Ironman Triathlons, Marathons and Crossfit competitions. indicator of poor hydration than urine. If your post She is a nutrition contributor workout #1 looks like iced tea, you need to hydrate to TEAM KILL CLIFF. early and often. 2. Chug your mug! Coffee is great. I love it, but have you Most athletes and people looking to work out and ever gotten to noon and realized all you’ve had to drink get fit fall short on optimal performance in is java? Before downing in your morning Joe, down terms of hydration. That can lead to cramping, some water from the same mug. That ensures you start decreased performance, and early fatigue. In the day with some needed hydration. sports that require concentration, it is actually the mind 3. Electrolytes to get right! When you sweat you lose that can be impacted first by dehydration (hence, the more than water, you use electrolytes that are essential to dreaded mental mistake in the fourth quarter of a critical regulating hydration at the cellular level. Potassium, game). There is a lot that can work against being optimally magnesium, sodium and other electrolytes help regulate hydrated. Too much coffee, too much alcohol, and too hydration and work in combination with plenty of water. little water are the obvious ones. 4. Don’t drink your calories! Ok, this is not really about However, a big part of the problem is the timing of hydration, but far too often in the pursuit of hydration, hydration. Too many of my clients try to chug water before people slam high-sugar sports drinks or juices. Unless a workout or drink a lot during a workout thinking they you are training for radical endurance, most people are getting properly hydrated. Wrong! It’s like cramming don’t need the excess added sugars (and even for elite minutes before a test...you’re going to fail. endurance athletes, there are better sources of carbohy- The reality is that if you are sipping on a water bottle drates). Instead look for low-calorie options that do the right before or during a workout it is likely too little too trick. Unflavored coconut water, electrolyte tablets, late. Water during a workout is important for workouts fruits, and vegetables are all great options to up your lasting over an hour. However, that tiny bottle during your electrolytes without guzzling extra calories. KILL CLIFF spin class isn’t going to have as much of an impact as Clean Hydration & Recovery Drinks are naturally sweet- your hydration habits in the other 23 hours a day. When ened with just 15–20 calories and contain electrolytes you head to the gym, the hydration you start with is the and B-vitamins. No sugar, non-GMO, and no artificial hydration you are stuck with. Drinking during a workout flavors. They are a refreshing and delicious way to is mostly maintenance. rehydrate and recover post workouts.O Instead, for optimal hydration I recommend athletes and gym enthusiasts re-hydrate starting right after their İ Mat Fraser – 2016 CrossFit Games champion re-hydrates post workout. workout. Hydrating properly is essential to recovering for the next day's performance. If you start the work of hydra- tion after training, you will be ready to go again tomorrow.58
Fit Foods A grocery store is a place we hold with such Outsmart The positive connotation,supermarket but it is the largest enabler you will ever Supermarket tips that will encounter and truthfully contribute to making your does not want you to healthy lifestyle a success. succeed. In preparation for this article I did photo by: Ron Perron some research and was so surprised at what I discovered.Ĩ by: Holly Barker www.thefitnesspreneur.com
Now, I am applying it to Here’s how... my grocery store visits, it all makes sense and has 1 Stay away from the aisles definitely enabled me in and shop the perimeter.the past to make choices I might not have if I had This is where the fresh, whole food items are kept. Fresh, whole known better. With that foods are the ingredients that lead us to live our healthiest lifestyle.said, and my new knowl- edge retained, I want to Keep these key tips in mind forward this on to you • Purchase items without an ingredient label or with very few and help you succeed in ingredients on the back. the aisles of the grocery store to ultimately live • Purchase items that are as close from farm to table as possi- ble. This can be tough for us in the winter months, but now your healthiest life! that spring and summer are here we can take advantage of The strategy begins the the true fruits of our provinces labor. moment you enter the grocery store. We are so • Plan a trip to the store every 3–4 days. Do not feel the needsuppressed to the millions to buy pre-packaged foods just so that you can limit yourof messages we get every grocery shopping to one day a week. The convenience ofday, buy this, choose that, grabbing fresh food as you need them is much better for your wear this, drink that, go healthy lifestyle and will expose you to fresher ingredients.here, try that! It’s amazing what we are exposed to • Avoid canned, packaged or preserved foods or items that use daily, but the ability to a lot of additives to elongate shelf life.make the proper decisions #1 outsmart wrap-up: comes down to the Avoid the ‘end cap’ trap. The end caps of aisles are filled withknowledge that we have to be consumer smart! ‘deal’ items that are there to lure you in and lead you through the aisles to purchase items you don’t need. This method leaves more of your money at the store while increasing the companies’ profits. These items are the profit items for companies but are typically not nutrient dense or conducive to your goals of living your healthiest lifestyle. 2 Eat before you shop and be prepared for the drive home. If you are a typical “snacker” as you shop, after you shop and on the way home from shopping, prepare for your snack habit in advance and don’t leave it to the baking section of your grocery store. Mindless snacking will add to your daily calories without even registering as a meal and signaling satiation to your appetite... you will still head home to have supper regardless of the snack habit.
Fit Foods Make certain to remain steadfast and can all be created from whole foods prepared by you. It doesn’t mean hours of slaving in the kitchen. • Have a mini meal before shopping. Allow your- It just takes a bit of preparation and a little planning. self to purchase what you need instead of what the grocery store is teasing you to buy; the Save the cost of having them package it for you packaged goods that sound so good, the baked and use it to buy food storage containers and a goods that smell so good, and whatever else cooler bag that you can take with you for the day. that may trigger the emotional senses. This makes staying on track much easier. • Keep your shopping to the point and avoid • As you put the groceries away, make it a family shopping with influencers that will randomly affair to prepare your groceries in servings so that grab goodies and add to the cart. everyone can grab and go throughout the day. • Have a snack option for the drive home ready. • When cooking, cook multiple servings and use This can be a serving of nuts, veggies or a pro- different flavor profiles to create multiple meal tein shake. If you feel the need for hand to options with the same ingredients. mouth, make sure it’s something that will help you succeed and not hinder your success. #3 outsmart wrap-up: #2 outsmart wrap-up: Paying for an added process to make your life ‘easier’ allows the store to create value and increase Grocery stores are set up strategically to welcome the price of the item. Convenience products usually you. They usually start your experience with a display have added ingredients used to preserve the items of fresh flowers near the entrance and stimulate the longer, but typically these are unnecessary ingredients eyes with the produce section. As if that’s not enough, that do not aid in your lifestyle choices. situated perfectly are the sights and smells of the bak- ery. We first shop with our eyes and now are stimu- 4 Abandon your routine. Become lated by smell to purchase everything in sight. By inspired and try new things. eating before you shop, you will not be enticed to purchase items out of hunger and emotion. • Try new fruits and veggies that you have never tried before. Expand your pallet and imple- 3 Leave the processing, season- ment new flavors to the dinner table. A lot of ing and packaging for home. the time we stick to foods we are comfortable with. When implementing a new flavor, we savor No matter how much the store suggests that it is the taste more and tend to not overindulge on not convenient to cut your own veggies, separate your that food as much as we would on something servings or make your own snacking choices, trust we are accustomed to eating regularly. yourself. You can create a snack out of any healthy option you are eating. The more color, the better, and • Make the right choices for everyone in the have fun with it! Try something new and mix things family if you are shopping for more than just that you normally wouldn’t. Create your own yogurt yourself. Do not justify your reasoning to buy a cups, overnight oats, veggie mixes, mini quiches, pan- temptation item your husband or children cakes or fruit and nut mixes. The options are limitless love. Again, this is not a diet or sacrifice, it is a lifestyle and the whole family can benefit from62
your newly acquired knowledge. We all know, body only needs, and can only process, certain if it is not there, the urge to consume it goes amounts before that ‘healthy’ food is held on away. Making healthy choices for your family as excess weight. does not mean punishment or sacrifice. By in- • Added ingredients – to whole foods? Is fresh troducing new items into the mix you enhance the same as frozen or canned? This is in-line the culinary awareness and the ability to adapt with the convenience factor. Watch out for to new situations, new cultures, new tastes and pre-cooked, pre-prepared, pre-packaged con- appreciation for the taste of fresh ingredients. venient items. The pre-cooked chicken breast that you are buying as a handy snack in place#4 outsmart wrap-up: of the raw chicken breast? Look out for the added oils, salts and who knows what. Sud- Grocery stores are set up typically for you to ex- denly that innocent snack is filled with unnec-perience the store counter clockwise taking you in a essary ingredients and has a nutrient profiledirection to make purchasing choices differently as totally different from the real thing.in spending more. The exit is typically only accessi- • Calorie Free – Companies can list anythingble once you have journeyed through the entire that is <5 calories as “Calorie Free”. Howeverstore. Shop with a list and buy only what you need, if your serving size is the bag and the bag isnot what the store suggests. When you want to try 10 servings that can add up to 40-50 caloriessomething different, purchase raw ingredients and of a ‘calorie free’ snack.create a new recipe at home. • Fat-Free – And I repeat: Manufacturers can list anything <.5g fat as “Fat-Free” However if5 Be label smart. your serving size is the bag and the bag is 10 servings that can add up. Also, by cutting the If you are living your healthiest lifestyle and doing fat, there may be added sugar so watch outa lot of your own food prepping, creating and process- for that as well.ing at home, most of your food items will not have #5 outsmart wrap-up:labels and if they do, the labels should be short, Check the labels carefully and pay no attentionprecise, and legible. If you are enticed by a new to the exterior of the box/packaging. This is whereproduct and want to try it out for fun, be aware of you are being decieved and told what to buy. Flip thethe hidden tricks behind a label. item over and do your research. Follow steps 1–4 and you will rock your label every time. • Sugar Added – Sugar is seldom labeled as such on the back of a product. It hides in many Remember, we can choose to eat whatever we forms and has many aliases that may not seem want, buy whatever we want and indulging must be so bad when you are purchasing a product. done in moderation. Make sure that you have fun with Beware of common ingredient names that are living healthy and aligning your goals with your simply just sugar (fructose, sucrose, glucose, actions. Practicing these methods and tips will help lactose, concentrated fruit juice, beet sugar, make the process more rewarding. It may not be easy, corn syrup)...the list goes on and on. it can be frustrating, but know that there is a beauti- ful path through your journey and that the reward of • Ingredient list order of importance – The main living healthy is far superior to being duped into or ingredients are listed first and tapered off as told what, when, where and how to live your life.O the weight decreases in the ingredient list. This is a way that the product manufacturers can Spring 2017 | ModernFitnessMag.com | 63 hide sugar abundance. There may be multiple forms used allowing them to list it later in the label, but when all summed up, the sugar content is larger than it seems. • Sodium – Sodium is in foods naturally and a bit of added sodium is ok, but it is easy to over-consume and may be out of control if you are doubling or tripling some serving sizes of seasonings and sauces. • Serving sizes – Ensure that you are serving size smart. Even healthy items can work against you if you eat too many of them. Our
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