171638870-muscle-fitness-hers-2013-11-12

8/13/2019 171638870-Muscle-Fitness-Hers-2013-11-12

1/116Display until December 23, 2013

NOV/DEC 2013

OF YOUR LIFE!

The rsHealthy ift uideP 42

Calorie-ScorchingCardio!P 74

onquer your entireP 50

NATURAL FIXES

FLAB-ERASING MOVES

REV-YOU-UP MEALS

LOW C RBCOMFORT

FOODP 60

BEST

Michele

Levesqueitnes ode-Week ProgramURNTVEN F STERP84

SY PL N FOR THE

SEXYSHOULDERS!

SPEEDYRESULTS

P.68


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MEET THE WOMAN BEHIND THE MUSCLE AT FACEBOOK.COM/ISOPURE

W o r l d M a g s . n e t W o r l d M a g s . n e t

W o r l d M a g s . n e t
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8/1166 | M& F HE R S | N OV /DE C 2 013

MicheleLevesques

laser-focusedlower-bodyworkout

16The Pulse18 Training24 Health26 Fat Loss

28 Transformation30 Nutrition32 Supplements

36HersGirl Erin BradyOMiss USAs got brainsto match her beauty.

38HersGuySteve WeatherfordOWhat makes the NewYork Giants punter hot?

4Day in the LifeOA tour of NicoleWilkins very busy day.

42Holiday Gift GuideOThe perfect splurges

and steals for every fitchick on your list.

685 Moves to SculptSexy ShouldersOCandice Lewis shares

her delt-carving secrets.

74Plyometrics PowerOBlast calories withhigh-energy moves.

Get All Day EnergyOThe best brand-newsupps to power you up.

egul rs8 Online12 Letter from the

Chairman14 Letter from the Editor48 Ask the Expert104Fit Housewives110 HersLocal111 Events112 HersGlobal

CONTENTSNOV/DEC 2013

60 Favorite holidaydishes get a low-carb makeover

84Rev up yourcalorie-burningengine in 8weeks flat

50

On the CoverMichele Levesque photographed by

Tom Corbett; Hair: Kyra Dorman;

Makeup: Kristin Reeve;Clothing: ROXY




9/116infoandpromotions

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Get more tips tricks and adviceatmuscleandfitnesshers.com

MEET [email protected]

1/ From hip-hop to house and every-thing in between, Fit Radiohas thebeats to keep you moving. Discover

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Looking to eat clean, even when

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tracks everything from reps andsets to sleep patterns. Theres also

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5/ IFitnessis like Facebook, if it werepurely focused on fitness. The

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14/11612 | M& F HE R S | N OV /DE C 2 013

boosting plan

guaranteed toget results. Ouronline store(muscleandfitness.com/store) con-tinues to bean impressiverevenue sourcefor the com-pany as well.Not only do we

serve as a guide for navigat-

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A

Fromthe Chairman

EVP/Group Publishing Director Chris Scardino

Editor-in-Chief Mona Muresan

Chairman & Chief Executive Officer David Pecker

Founding Chairman Joe Weider (19202013)Chairman of the IFBB Professional LeagueJim Manion

EDITORIAL

Executive EditorAlyssa Shaffer

Managing EditorBrian Good

Senior Editor Cat Perry

Senior Online Editor Sommer Robertson Abiad

Online Editor Angelica Nebbia

Copy Chief Pearl Amy Sverdlin

Copy EditorsNina Combs, Jeff Tomko, Heidi Jacobs

Editor-at-LargeRachel Aydt

Editorial Production Director Russell Mendoza

Editorial Production Coordinator Victor Kim

Assistant EditorNicole Adamo

Technical AdviserGino Caccavale, AFAA

ART & PHOTOGRAPHY

Art Director Sally ThurerPhoto DirectorTara Canova

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WEIDER PUBLICATIONS, LLCA SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive OfficerDavid Pecker

Executive Vice President/Chief Marketing OfficerKevin HysonExecutive Vice President, Consumer MarketingDavid W. Leckey

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Senior Vice President, Operations Rob M. ONeill

General Manager, AMI International & SyndicationLawrence A. Bornstein

DisclaimerReader discretion is advised. Please consult your physician before beginning

any exercise or diet program, or when making changes in an existing program

if you have any doubts about your health status.

PRINTED IN USA We assume no responsibility for returning unsolicited material,

including but not limited to photographs, artwork, manuscripts, and letters.

David J. Pecker

Chairman, President, andChief Executive Offi cer ofAmerican Media, Inc.

Our cover girl,Michele Levesque

s the year comes

to a close, its anopportunity toreflect on past

gains and future goals. Asan athlete, youve workedhard to stay in top shape,and the editors atMuscle& Fitness Hers are alsoworking hard to helpyou achieve your best.This issue is chock-full ofinformation to keep youon track, from cant-miss

training routines to break-through nutrition and sup-plement information, plusinspirational stories andmotivational advice. Editor-in-chief Mona Muresan andtheHersstaff work closelywith elite athletes and fit-ness experts to keep youinformed about the latestgoings-on in the field andprovide new thinking andstrategies, whether youre

just starting on a fitnessjourney or are already wellalong the path to betterhealth and well-being. Geta behind-the-scenes look athow top competitors trainon theMuscle & FitnessHerswebsite (muscleandfitnesshers.com), find achallenging new plan tofollow, or click aroundto discover new recipes,nutrition tips, stick-with-it

strategies, and more.The cover of this issue

features the very fit andsexy Michele Levesque,who reveals how she getsher lower body into topshape with innovativetraining moves (p. 50).Youll also find amazinglow-carb recipes that areperfect for holiday celebra-tions, unique gift ideas idealfor fit women like yourself,and a speedy metabolism-


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GUT

TERC

REDIT

TKTKTKTKT

While attending a Special Olympics

event in Connecticut this year, I wastaken by how every athlete simply

enjoyed being outside in the fresh air.

Their smiles were contagious. The

lesson: Instead of pressuring yourselfto get through another Tabata work-

out, heavy bench-press set, or tempo

run, try to slow down, breathe, and letyourself enjoy the process of becoming

fit and healthy. You can take inspiration

from anywherereturning veterans,

newbie fitness enthusiasts, SpecialOlympians, even elite athletes. All of

them have different challenges theyve

had to overcome, but how each one

approaches and responds to the

process makes all the difference in

terms of results.

Full disclosure: I rarely smile when

I train or run. Granted, during intensetraining sessions its hard to be cheer-

fully grinning away, but it cant hurt to

take a moment and celebrate what the

human body can achieve. When I

think about how Im able to move and

see it as a privilege and not a chore, I

realize how the process itself is truly a

gift that should not be squandered.

My goal is to smile more through thegrit of an extra-tough workout and

to be grateful that I have the skills,

strength, and discipline to work this

hard in the first place.

Be thankful for simply having the

ability to conquer your day, whetherits climbing stairs, chasing a cab, or

working out with minimal limitations.

Healthy, even competitive, goals should

be put into this perspective. You may

view completing a triathlon or fitness

competition the same way someone

might feel about making two loops

around their block. Some may have

a bumpier road, but the process and

journey can generate an equal level

of gratification and accomplishment

for all of us.

Simply said, there is no better way to

feel fit and healthy than to proudly live

in your own skinwhether you happen

to be a gifted athlete or a determined

soul who strives and perseveres beyond

limitations. You alone have the power

to overcome lifes challenges every day.Share your fortune with someone you

know or with a group or charity. You

will find there is no better gift than a

smile, high-five, or good old-fashioned

thank you. Keep your health in per-

spective. Treasure it and youll be able

to obtain it, maintain it, and actually

enjoy the process a little more.

Yours in fitness,

Mona Muresan

Editor-in-Chief

S

ometimes we get so caught up in our diet and workout routinesthat we dont take the time to appreciate our physical andmental capacity to pursue healthy activities. In fact, its rare for

most of us to pause and appreciate our ability to simply move.

There is no betterway to feel healthythan to proudly live

in your skin.

Power

The

Smileof a

PER

BERNAL

Editors Letter


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Doingyourcardiooutsideoncooldayshelpstrainyourbodytorunmoreefficiently.




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TrainingPulse

1 8 | M& F HE R S | N OV /DE C 2 013

Switch up your core routine with these challenging exercisesdesigned to work your abdominalsplus a whole lot more

SILV

A:ROSETTIGLAMOURA

THLETE

PHOTOGRAPHY;SAMBUC

O:OAMG;CHASE:COURTESY

OF

RAECHELLE

CHASE

SECRET WEAPON:

Exercise Ball Roll-in

WHY ITS A HIT: This is a good

functional movement that

will improve core stability. It

works the abdominal muscles

as well as the stabilizers.

f Assume a pushup position,

hands shoulder-width apart

on the floor and legs

extended behind you, feet

up on the exercise ball.

fWithout rounding your

lower back, contract your

abs and bend your knees,

using your feet to pull the

ball toward your chest.

f Pause, then slowly return

to the start position.

QUICK TIP: Beginners should dothis exercise early on in their

ab workout, when the muscles

are still fresh. More advanced

trainers can use this exercise

at the end of the workout

and continue until failure.

IFBB FIGURE PRO

Raechelle Chase

IFBB BIKINI PRO

Carolina Silva

Carolinas AbWorkout

Exercise Sets Reps

CRUNCH 3 25

MEDICINE BALLTHROW

3 TOFAILURE

SMITH MACHINEEXERCISE BALLREVERSE CRUNCH

3 TOFAILURE

HANGING KNEERAISE

3 12

SECRET WEAPON:

Smith Machine ExerciseBall Reverse Crunch

WHY ITS A HIT: The unstable

surface forces core muscles

to work harder. Using an

exercise ball also allows for

a greater range of motion.

f Set Smith machine bar

to waist height and place an

exercise ball in front of it.

Lie faceup on the ball and

extend your arms behind

you to grasp the bar.

f Raise legs till theyre per-

pendicular to the floor, then

bend knees 90 degrees.

f Contract your abs to pull

your knees toward your

chest and your pelvis off the

ball. Hold for a count and

slowly return to the start.

QUICK TIP: To boost exerciseintensity, wear ankle weights

and straighten your legs slightly.

IFBB BIKINI PRO

Lynn Sambuco

SECRET WEAPON:

Side PlankOblique Crunch

WHY ITS A HIT: This exercise is

more intense than a regular

plank. It activates more core

muscles and requires more

upper-body support, so it also

elicits a greater calorie burn.

f Start in a side plank

position. Place your elbow

below your shoulder and

make sure your body is

in a straight line from

head to heels.

f Place your outside foot on the

floor for stability while keeping

your inside foot, closest to

the mat, lifted slightly.

f Bring your inner knee

upward into a crunch

while your outer arm

crunches down at the

elbow to meet your leg.f Repeat for reps, then

switch sides.

QUICK TIP: Make sure you haveadequate surface traction

to help you stay stable and

maintain form throughout

the entire movement.

Lynns Ab Workout*Exercise Sets Reps

SIDE PLANKOBLIQUE CRUNCH

3 20

STABILITY BALLCRUNCH

3 20

V-SIT 3 20

EXERCISE BALLJACKKNIFE

3 20

PILATES 100 1 TOFAILURE

*Does not include warmup sets. Lynntypically warms up her abs with one ortwo sets of exercise ball crunches beforemoving on to more difficult movements.

Raechelles AbWorkout

Exercise Sets Reps

EXERCISE BALLROLL-IN

4 20

DECLINE CRUNCH 4 20

HANGING LEGRAISE

4 20

Must-try moves for

Amazing Abs




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JAYS

ULLIVAN

Oddos nglePulse Kim Oddo,an expert in the fields of training and nutrition, works with some of theworlds top figure and bikini competitors. He can be reached for consultations andservices at bodybyo.comor on his Facebook page atfacebook.com/oddosangels.

Standing Leg CurlGive your booty a liftwhile firming and sculpting your hamstrings

START

1/ Stand facing a leg curl machine withyour left foot firmly planted on the

platform and your lower rightthigh resting against the kneepad,

heel hooked under the lever.

2/ Bend forward at the waist3045 degrees and grasp thesupport handles.

EXECUTE

3/ Keeping your torso forward, curl yourright leg up by contracting your

hamstring, being careful not to liftyour thigh off of the pad.

4/ Hold for one count before returningunder control to the start position.

Repeat for reps, then switch legs.

DOMaintain a slight

bend at the waistto ensure maximum

hamstring recruitment.

Curl the weight as

high as possible, fully

contracting hamstring;finish just below glutes.

Let the ankle

lever rest about mid

Achilles tendon.

DONTArch your back on

the positive (concentric)

portion; this can lead toa lower-back injury.

Lock your non-

working leg. Keep a

slight bend in it.

Bounce or use

momentum atthe bottom of the

movement.

Sexy HamstringsWorkout

Exercise Sets RepsLYING LEG CURL 4* 1215

ONE-LEGROMANIANDEADLIFT

31215

EACH LEG

STANDINGLEG CURL

31215

EACH LEG

*Doesnt include warmup sets.

ODDOS O N US TI P

To add variety to yourhamstring routineperform this move on alow-pulley cable machineusing ankle straps.

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PRO-FILE:

What inspired you tostart figure skating?I was a kid with way toomuch energy, so my momenrolled me in skating classesat age 5 and I immediatelyfell in love with it. Watch-ing Tara Lipinski at the 98Olympics was so influentialfor me: Seeing someone soyoung accomplish some-thing so huge made mewant to compete at theOlympics myself.

Whats your diet like?I start the season off work-ing with a nutritionist to

help set a template, and asthe year goes on, I add someadjustments here and there. Iusually have a lot of lean pro-tein and fruits and veggies.Im also a firm believer intreating yourself. No matterwhat, I have a cheat day oncea week when I can eat what-ever I want, and I indulge in adessert if Im craving it. Myvices would be nachos, icecream, and any baked goods.But its all about moderation.

What does your on-icetraining consist of?Im on the ice about three

hours a day, depending onthe time in the season. Myfirst session focuses on edgecontrol and the quality ofmy skating skills. It is a nec-essary evil in the skatingworld, but if I could I wouldrather jump all day. My nexttwo sessions are highlytechnical. I run through my

programs and work on newjump combinations. My lastsession is solely for choreog-raphy and spinning.

What about off the ice?Im a huge fan of hot yoga. Isneak a class in whenever Ican. I also run a lot andfocus on boosting my cardiofor programs. Plyometricsare essential in my sport, soI always get some time inworking on the ladder ordoing various jumping exer-

cises. I spend a lot of time inthe gym as well, liftingweights and focusing onabs. But for fun, I love to getout on the water and gopaddleboardingits such akiller workout and it hits allthe main muscle groups.

TellHersaboutsome of your otherpassions.Ive partnered with theCentury Council to helpeducate kids at schools abouthandling peer pressure as

part of the Ask, Listen,Learn: Kids and AlcoholDont Mix program.Growing up, I often facedpeer pressure, but because ofskating it was easy for me tomake the right choices. I lovehaving the opportunity tohelp give kids the confidenceto say no to drinking. I alsoconduct skill developmentcoaching clinics for theadvancement and enjoymentof kids keen on figureskating. Im thankful that

my success in skating hasput me in a position to beable to make a difference.

Ashley WagnerThe two-time U.S. champion figure skater finds

motivation to stay strong on and off the ice

BY SOMMER ROBERTSON-ABIAD




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GET

TY

IMAGES

(2)

24 | M& F HE R S | NOV/DEC 2013

More proof that the sunshine vitamin earns its brightreputation: In a recent British study, endurance athletes withlow levels of vitamin D were up to three times more likely tocatch a cold. Why? Intense exercise stresses out the immunesystem. Vitamin D helps reduce the inflammatory responseof white blood cells and boost production of microbe-fight-ing proteins. Another study found that taking calcium and

vitamin D pre-workout helps minimize the loss of both min-erals. Catch rays for 10 minutes a day to meet the recom-mended levels of vitamin D, or try a supp.Rachel Aydt

PREVENTCOLDS,NATURALLYDropping temp-

eratures mark the

onset of cold and

flu season. Luckily,

natural solutions

can help keep

the sniffles at bay.Here are a few of

our favorite ways to

fend off sickness.

COLD BUSTER:

NETI POTHow It Works:

Rinsing your sinuses

daily with a sterile

saline solution helps

wash away the

bacteria, viruses, and

other debris that

cause nagging cold

symptoms. To use aneti pot, pour the

solution into one

nostril at an angle,

then let it flow

through your nasal

cavity to the other

nostril. Then switch

sides. Keep In Mind:

Use distilled or

sterilized water.

Bacteria from

untreated water can

make you ill.

COLD BUSTER:

XYLITOL

NASAL RINSEHow It Works:

Rinsing with this

natural alcohol

substance (found in

plants, and sold as

brands such as

Xclear Nasal Wash)

significantly reduces

symptoms of

chronic rhino-

sinusitus, according

to research from

Stanford University.

The concept is the

same as the neti

pottheyre both

nasal irrigation

systems, but some

sinus sufferers feel

more comfortable

using this saline

spray technique.Keep In Mind:

Xylitol nasal rinses

help reduce cold and

allergy symptoms

but shouldnt

replace a visit to the

doctor. If symptoms

last longer than a

week, see your

physician to rule out

an infection.

COLD BUSTER:

ZINC

GLUTONATELOZENGESHow It Works:

Multiple studies have

shown that sucking

on these lozenges at

the very first sign of

a cold can reduce its

length by up to four

days, on average.

Keep In Mind:

In order for the

lozenges to work,

they need to be

sucked, not chewed.

Also, the metallic

aftertaste can

temporarily alter

your taste buds.

Dont Worry, Be Happy!Looking on the positive side of things does more than boost your moodit also helps your health.

Research from Johns Hopkins University concluded t hat people who regularly sport an upbeat attitude

were about 33% less likely to develop coronary artery disease (CAD) than those who tended to

think negatively. A second study from the University of North Carolina-Chapel Hill, published in the

journal Proceedings of the National Academy of Sciences, found that cells responded differently to

various emotions: People who felt they were serving a noble purpose showed positive changes in

their immune cells compared with those who simply felt gratified. The message: Giving back this

holiday season can help you feel even healthier.R.A.

22MILLIONUp to 75% of

American adultsdont get enough

vitamin D. Aim for600800 IU daily.

HealthPulse

DIs for Dynamite!

DAYS OF

WORK

AMERICANS

MISS EACH

YEAR DUE TO

THE COMMON

COLD




27/116

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The science of slow

High-intensity interval training (HIIT)

burns plenty of calories, but occasionally

turning down the volume allows your body

to draw more of its energy from fat stores.

Heres why: Body fat is fairly stubborn.

However, it burns off best at a lower

intensity level, as the body uses oxygen(aerobic) to help draw on and break down

fat stores. As you increase intensity (to the

anaerobic zone), your body is triggered to

burn more sugars (glucose) for fuel. And atthe highest intensity, where sweat reallystarts pouring off, neither fat nor sugarsare used effectively. After a short period atthis pace, your body can no longer supplyenough fuel to the muscles.

Round out your routine

Interval training calls for you to work inboth high and low zones, but most peoplestay at the higher intensity for most of theworkout, which compromises how much

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Time for some cardio? Before you get going for an-other short-but-intense sweat session, consider thatsometimes it pays to slow down and add some LIT(low-intensity training) to your exercise regimen.BY DAVID SANDLER, C.S.C.S.

The Surprising

Way to Burn Fat

fat is burned. On low-threshold days, yourheart rate should stay around 120 beats perminute. Once you start breathing heavilyand your hearts racing, youve moved out ofthe fat-burning zone and gone anaerobic.

Adding in resistance and power elementscan help you make the most of your cardiosession and keep you at an ideal fat-burninglevel. Incorporate these training tips on

your favorite machine. Aim to keep eachslow session to 3045 minutes; do these twoor three times a week, alternating with yourhigh-intensity sessions. To maximize yourresults, drop about 100 calories from yourdiet on the days you do these workouts.

Build up your cardio settingsYour heart adapts to exercise intensity, soafter two or three weeks, you can increaseresistance and/or incline a few degreesand still maintain your heart rate. Useyour HR as a guide, with 120 bpm as thetarget slow-fat-loss zone; change themachine settings as needed (see chartbelow for ways to maximize results).




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30 | M&F HERS | NOV/DEC 2013

You may think youre saving calories by popping openthat can of diet cola, but you may be doing more harmthan good, according to a new report published in Trendsin Endocrinology & Metabolism.A dozen studies wereanalyzed by Purdue University researchers, who foundthat diet-soda drinkers within the normal weight rangestill had a significant risk of developing at least one of thetop three killers: heart disease, diabetes, or stroke. Thetakeaway: Artificial sweeteners may make it more diffi-cult for you to judge how much sugar you are consumingin other foods, so you end up taking in more than you

mean to, says Kelly Pritchett, R.D., a spokesperson forthe Academy of Nutrition and Dietetics.Rachel Aydt

Ditch the Diet Soda

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ou dont wear your guys

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FitMiss Burn

Cutting calories is only the first step. You

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Stack It:

Add one scoop of Delight to 812 ounces

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minutes before your break-

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38/11636 | M& F HE R S | NOV/DEC 2013

Born to Run

Ive been athletic since I was a little

girl. I danced for 10 years, and I

competed in cross-country and track

and field all throughout high school.

Now, my favorite activities include

yoga (especially Bikram), running,

and weight training. Being a run-

ner for most of my life has helpedmy legs stay strong. Variety is key to

not getting bored, plus I like to stay

challenged so I can achieve the best

possible results. I try to get my work-

outs done first thing in the morning.

Getting exercise in early sets the tone

for the rest of my day. If Im really

busy, Ill just do a quick workout in

my roomanything from a few sets

of squats to some ab exercises.

Money Honey

Ive always wanted to pursue a career

in modeling, so when I signed up to

compete in the Miss Connecticut

event in 2012, it seemed like a great

way to live out that dream while also

gaining some self-confidence and

public-speaking skills. But I didnt

start out as a pageant competitor:

I have a degree in finance, and my

most recent job before winning

my Miss USA title was as an ac-

countant at Prudential Financial!

Late Bloomer

I started competing relatively late,

and when I entered I was older than

a lot of the women who get involved

in pageants. I believe age has worked

to my advantage: I have more poise

and life experience, which has

served me well in my competitions.

Role Models

Im inspired by women like Jennifer

Lopez and Adriana Lima. These

women lead such healthy life-styles and are stunningly

beautiful. Looking at them

makes me work out just

a bit harder each day.

Beauty at Any Size

You need to be in great shape

going into a competition, but I

dont feel an overwhelming amount

of pressure because I know that

we all have different body types.

The most important thing is to be

comfortable in your own skin.

A few facts about the reigning Miss USA: She has

brains to match her beauty, loves hot yoga, andthinks its possible to be sexy at any sizeBY NICOLE ADAMO

Erin Brady

HersGirlPulse

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2)

Variety is thekey to not gettingbored with your

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I sleep, eat, andfunction betterwhen I work out.




39/116


40/11638 | M&F HERS | NOV/DEC 2013

What does your training look

like during the off-season?

I get in the gym five or six days a week.I do heavy legs on Monday; back,

biceps, and traps on Tuesday; heavy

cardio with hot yoga or Pilates on

Wednesday; chest, shoulders, and tri-

ceps on Thursday; and explosive move-

ments for my legs on Friday. If I train

Saturday, I do a full-body, 25-exercisecircuit of two sets per body part. For

cardio, I run every day that I work out

except for Saturday, doing sprints in

the sand in San Diego (where I train

during the off-season) and running

stairs by the beach. I also do 100- or400-meter repeats on the track.

Why hot yoga?

It helps me to get deeper into the

stretch, and its nice to have thatquiet time to unwind. The tem-

perature warms up your musclesand you sweat so much that

youre exhausted, but at

the end of the sessionyou feel amazing.

What inspired you

to be a kicker?

I was a soccer player

my whole life, and I kind

of just fell into it. Our high

school football team needed akicker so badly they were willing to

let me play both sports at the same

time. My soccer coach let me miss thefirst 30 minutes of practice, and my

football coach only made me come

to the first 30 minutes of practice.

Im very thankful, because it paidfor my college education, and its the

reason Im playing pro sports today.

Whats your diet?

About 65% vegetables, 25% lean

protein, and 10% carbohydrates andfruit. I eat a lot of grilled chicken,roasted turkey, eggs, beans, quinoa,

avocados, almonds, and nuts, plus

lean beef once a week. For my pre-

game meal Ill have four or five eggwhites, vegetables, whole-wheat

pasta, and grilled chicken. At half-

time I have a Perfect Foods Bar.

Do you exercise with your family?

My wife and I have two daughters and

a son. Every day that I train in the off-season I bring my son with me because

I want him to see all of the work and

sacrifices I make to be an elite foot-ball player and professional athlete.

Tell us about your philanthropy.

I founded Steve Weatherford Kicks forKids, a charity to provide children with

new shoes and backpacks for school.

It initially started when my mom and Iwent shoe shopping with kids in Indi-

ana, where Im originally from. There

is no better feeling than having a new

pair of shoes on the first day of school!

The veteran punter for the New York Giants

reveals his diverse training regimen, his athleticroots, and the special role he plays for kidsBY MARK BARROSO

Steve Weatherford

HersGuyPulse

SKIP

ODONNELL;INSET:COURTESYOFSTEVEWEATHERFORD

The only thing fairin life is that eachperson has 24 hourseach day. You onlylive once but if youdo it right that is allyou need.

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a

q

a

The three primary food cat-

egories, protein, carbs, and fat,

are known as macros. There

are three ways to balance these: Dropthe fat and increase the carbs; distribute

them by percentage (40/30/30); or drop

the carbs and increase the protein and

fat. Here are the pros and cons of each.

Low fat/high carb:If youre trying to

get rid of body fat, you have to reduce

calories; the most effi cient way to do thatis to lower fat, since it has the highest

caloric density. One gram of fat has nine

calories, whereas one gram of protein or

carbs has only four calories. This planallows for a lot of carbs, so it sup-

ports athletic performance at a higher

level than would a lower-carb diet.

The disadvantage: It can producehigher insulin levels, making fat loss

from your hips and thighs diffi cult.

How to keep insulin levels in checkwith this diet? Exercisea lot.

40/30/30:Implementing a caloric

breakdown of 40% carbs, 30% protein,

and 30% fat is another reasonable

approach. Youll still get plenty of carbs,and your protein intake will be higher,

so your muscles will be better protected

while you drop body fat.

The downside is that bothyour fat and carb intake will

be high; but as long as your

total caloric intake doesntexceed what you burn off,

there shouldnt be a problem.

Low carb:This is prob-

ably the most effectiveapproach to fat loss, since it

keeps insulin levels low. When insulin

is high, body fat stays put; when its

low, fat gets moving. The diffi cultieswith this diet, however, are keeping

up your energy levels and the lack

of variety. (Reduce carbs, and whatsleft is mostly meat and vegetables.)

Your best bet: Try starting with a low-

fat diet for three to four weeks, then use

the 40/30/30 approach for another threeto four weeks. If you cant find your sweet

spot, drop your daily carb intake to below

20 grams, and give that another three tofour weeks. It should soon be clear which

approach works for you. Good luck!

Can thermogenics really

help me lose weight?

Nobody even knew what athermogenic (heat-producing)

diet aid was until ephedrine hit

the scene in the 1990s. When combined

with caffeine, ephedrine worked betterthan even the prescription drugs avail-

able at the time. Ephedrine triggered

the body to produce more noradrena-line; and caffeine, which has its own

mild thermogenic properties, allowedthe signal to stay active longer. When

the two were combined in a 1-to-10 ra-tio, fat mobilization rates became very

noticeable. Ephedrine-based weight-

loss products became so popular that

three billion doses were consumedby 12 million people in 1999 alone. By

2004, however, adverse events caused

the FDA to ban ephedrine products.A long list of esoteric herbal extracts

then appeared, including an extract of

bitter orange (Citrus aurantium), which

compares more favorably to ephedrinethan most of the other thermogenic in-

gredients out there today; bitter orange

has more safety research behind it too.

The FDA-banned ephedrine was re-placed not only by a smattering of herbs

in thermogenic products; the level of

caffeine increased, as well, and its stillthe primary ingredient of thermogenic-

type weight-loss products today.

But do these new products really

work? Citrus aurantium plus caffeineappears to, though its effects are

milder than those of ephedrine. Other

ingredients show promise but still lackscientific data that might prove theyre

anything but possibly effective.

Whats the best balance ofprotein, fats, and carbs?

When your proteinintake is higher, yourmuscles are better

protected.

Ask the ExpertPulse Bryan Haycock,the author of Hypertrophy-Specific Training,has more than 23 years experience in the fitness industry.

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T PKEEP MOVING UNDERCONTROLTHROUGHOUTTHIS EXERCISE.

50 M&F HERS NOV/DEC 2013

Training




53/116MUSCLEANDFITNESSHERS.COM | 51

CURTSY LUNGE

TO LEG LIFTWORKS:OUTER HIPS, THIGHS

Stand with your feet

together, holding a medicine

ball at chest level.

Brace your abs and then lunge

your left leg behind your right

leg, until your left knee is about

six in hes from the floor . From lunge, immediately

lift your left leg out to the left

side, keeping it straight and

foot flexed . Slowly lower your left leg

back into a curtsy lunge; repeat

for 15 reps. Switch sides, lunging

your right leg back and then out

for 15 reps.

These lower-body power combo moves will carve everyangle of your glutes, thighs, and calves while targeting

your core too. Figure competitor Michele Levesque uses

these potent multijoint exercises to send her fat-burningfurnace into overdrive and build ultrasleek muscles.

gsSculpt an eye-catching lower body with these seven perfect moves

Smoking Hot

BY CAT PERRY PHOTOS BY TOM CORBETT WORKOUT BY GINO CACCAVALE

SHOT ON LOCATION AT

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HAIRBY

KYRADO

RMAN;MAKEUP

BY

KRISTENREEVE;STYLINGBY

JENSTEELE

DIAMOND SQUATWORKS:GLUTES, INNER AND OUTER THIGHS

Stand with your heels six inches apart and

toes turned outward. Hold a Body Bar perpen-

dicular to the floor in front of you with your arms

extended. Rise onto the balls of your feet . Remaining on your toes, engage your abs and

then squat down until your thighs are parallel tothe floor and your legs create a diamond shape . Rise back up to standing, squeezing your inner

thighs and glutes throughout. Repeat for two

sets of 25 reps.

MUSCLEANDFITNESSHERS.COM | 53

SINGLE-LEG DROP AND RAISEWORKS:SHOULDERS, CORE, QUADS

Stand with your left foot near the right edge of an 18-inch

box or a bench with your right leg suspended and foot flexed.Hold dumbbells at your thighs palms facing behind you . Squatting, lower your right foot to about six inches off the

floor and lift your arms to eye level .Then push off your leftleg to return to start. Repeat for two sets of 12 reps on each leg.

T PBEGINNERS:START ON A LOWBOX WITHOUTDUMBBELLS.




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T PKEEP EYESFORWARD ANDCORE ENGAGED

54 | M& F HE R S | NOV/DEC 201354 | M& F HE R S |

SUPER GIRLWORKS:CORE, GLUTES

Place a Bosu ball on an 18-inch

box, flat side down. Lie on the

highest point of the ball at your

waist and lower abdomen.

Extend arms and legs simul-

taneously and balance, squeez-

ing your glutes at the top . Drop your arms and legs slight-ly below parallel to the floor .

Perform two sets of 20 reps, holding

for three seconds at the top.

PLI LEG PRESSWITH HEEL DRIVEWORKS:HAMSTRINGS, QUADS

Place your feet wide on a leg

press machine with toes pointed

outward. Lower plate deep until

your knees are in line with yourshoulders . Press up, keeping the weight

concentrated on your heels. At

the top of the move, lift the balls

of your feet off the plate, press

through your heels, and flex yourhamstrings . Repeat for two sets of 20 reps.

Training




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T PBIKINI-APPROVED:THIS MOVE SLIMSTHE HIGH PART OFYOUR LEGS

56 | M& F HE R S | NOV/DEC 201356 | M& F HE R S |

MICHELES FAVORITE FAT BLASTER!

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SISSY SQUATWITH ROPEWORKS:HIP FLEXORS, QUADS

Hold the end of a rope, hands

together, attached to a heavy

weight stack and place your feet

inside hip width.

Rise onto the balls of your feet

(where youll stay throughout the

exercise) and lean back . Keeping your arms extended

and head forward, descendslowly into a squat .Performtwo sets of 25 reps, making sure

your lower body and core stay

under continuous tension.

Training




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COMFORTFOOD

Low-Carb

e ipes

Serve up yourfavorite holiday

farewithoutall the carbs and

calorieswith thesetasty appetizers

and entrees.




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Cranberry TurkeyCutlets with WildRice and ChestnutsMakes 4 servings

Seasonal favorites turkey,

wild rice, cranberries, and

chestnuts blend scrumptiously

in this holiday centerpiece.

TURKEY CUTLETS

1 lb turkey cutlets, sliced about

" thick

CRANBERRY SAUCE

cup cranberries, fresh

or frozen

cupwater

2 pinchessalt

6 packetssugar substitute

such as Splenda or Equal

WILD RICE

1 cup uncooked wild rice

1 tbsp olive oil

1 scallion, thinly sliced

cup chestnuts, chopped

cup low-sodium

chicken broth

cup cranberries

Pinchblack pepper

tsp sea salt

DIRECTIONS

Grill or broil turkey cutlets until

center reaches 155. Meanwhile,

to make sauce, put cranber-

ries and water in small pot and

bring to a boil. Lower heat to

medium and add rest of ingre-

dients. Mix well until cranber-

ries pop. Cook 47 minutes or

until desired consistency.

Cook wild rice according

to package instructions. Set

aside. Heat oil in medium-size

saucepan for 15 seconds, then

add scallion and chestnuts. Stir

quickly, then add cooked rice.

Stir. Add broth, cranberries,

black pepper, and sea salt. Stir

and cover. Cook 57 minutes

over low to medium heat,

stirring occasionally.

To serve, place grilled turkey

cutlets in a serving dish atop

wild rice medley. Pour the

cranberry sauce over the

cutlets and serve.

THE HOLIDAYS bring together families, festivities,and, of course, foodand plenty of it. But you can stillcelebrate the season to its fullest without destroying yourdiet or negating your hard-earned results. These recipes

were created by Carlo Filippone (aka the Muscle Chef),a three-time national bodybuilding champion and thefounder of Elite Lifestyle Cuisine, who knows what ittakes to eat healthy without sacrificing taste. Each dishis packed with the perfect balance of protein, healthyfats, and smart carbs, so you can enjoy all the merrimentof the holidays without any of the guilt. Party on!

PHOTOGRAPHS BYMOYA MCCALISTER

MUSCLEANDFITNESSHERS.COM | 61

PER SERVING

CALORIES 316

FAT 5g

SATURATED FAT 1g

CARBS 38g

FIBER 4g

PROTEIN 31g




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PER SERVING

CALORIES 237

FAT 15g

SATURATED FAT 2g

CARBS 5g

FIBER 2g

PROTEIN 21g

Fresh heirloomtomatoes, if

available, make acolorful

(and flavorful)topping for thechicken breast.

Tomato & BasilChicken with GarlicGreen BeansServes 2

Simple grilled chicken

gets an elegant makeoverwhen topped with fresh

tomatoes and seasonings.

TOMATO & BASIL CHICKEN

4 tbsp red onion,

finely chopped

6 tbsp cherry or vine-

ripened tomato, chopped

4 large basil leaves, chopped

4 pinchessea salt

2 pinchesblack pepper

2 pinchesoregano

2 tsp garlic, finely chopped

2 tbsp olive oil

2 6-oz chicken breasts

GARLIC GREEN BEANS

2 cups green beans

2 tsp garlic, finely chopped

2 tbsp olive oil

DIRECTIONS

Combine onion, tomato, basil,

salt, pepper, oregano, garlic, and

oil. Mix well, cover, and refriger-

ate. Grill chicken breast until

center reaches 160. Meanwhile,

steam green beans. Top chicken

with tomato mixture and

serve alongside green beans,

tossed with garlic and oil.

Marinated Ginger-Garlic Chicken &Brown Rice withCranberriesMakes 4 servings

Marinating the chicken

breast a day or two in ad-vance lets it absorb the rich

ginger and garlic flavors.

GINGER-GARLIC CHICKEN

1 tsp ginger paste

1 tbspgarlic, minced

1 tspsea salt

Juice of 4 lemons

1 cupwater

4 6-oz chicken breasts

BROWN RICE WITH

CRANBERRIES

1 cupuncooked brown rice

3 tbsp dried cranberries

DIRECTIONS

Combine all ingredients

through water in medium

bowl. Add chicken. Cover and

chill 2448 hours. To prepare,preheat grill or broiler. Cook

chicken evenly on both sides,

basting with rest of marinade.

Cook rice according to

package directions. Add

cranberries at the end.Mix well. Serve alongside

chicken breast.

PER SERVING

CALORIES 357

FAT 3g

SATURATED FAT 1g

CARBS 44g

FIBER 2g

PROTEIN 36g

e ipes

64 |M&F HERS |NOV/DEC 2013W o r l d M a g s . n e t W o r l d M a g s . n e t



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PHO

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171638870-muscle-fitness-hers-2013-11-12

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