171638870-muscle-fitness-hers-2013-11-12
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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
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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
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Manufactured in
ONs GMP RegisteredFacility
ENERGIZINGFAST-
ACTING RECOVERY
DIAL INYOUR
FOCUS
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Online
Get more tips tricks and adviceatmuscleandfitnesshers.com
MEET US@MUSCLEANDFITNESSHERS.COM
1/ From hip-hop to house and every-thing in between, Fit Radiohas thebeats to keep you moving. Discover
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Take your training to the next level withthese cutting-edge workout programs
A group fitness class
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Lifting weights
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If I had only onehour to exercise thisweek, my workout
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TRAINING POLL
56MILLIONNumberoffitnessappsdownloadedin2012
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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
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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,
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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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OxyELITE Pro is designed to be used in conjunction with proper nutrition and exercise.
Copyright USPlabs, LLC. 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. Information inthis ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program
and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating &
exercising properly. You should consult your healthcare practitioner before beginning any such pla n. All examples are for illustration purposes only. USPlabs is not affiliated with, andits products
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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.
Its clean. Its all natural. And it tastes amazing.
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tryabouttime.comTo learn more about the advantages of About Time Whey Protein Isolate, AUXPre Workout Formula,
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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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TY
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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
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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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26 | M& F HE R S | NOV/DEC 2013
PulseFat LossPulse
MUN
ETAKA/THE
LICENSINGP
ROJECT
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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NutritionPulse
FRO
MT
OP:JENS
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OM;TRAVELLINGL
IGHT
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IMAGES
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
Winter Veggie SuperstarsScientists at Cornell University are working on developing a better broccoli, bolstering its levels of cancer-fighting com-
pounds while also giving it a fresher (less rubbery) texture. Since super-broccoli may not hit stores for a while, stock up on
these super-foods. Cabbage:Stacked with vitamins B and C, zinc, calcium, and magnesium, cabbage also contains powerful
anti-inflammatory properties. But it has a smelly reputation, toothe sulfurous scent is a result of being overcooked, so grate or slice it thinly
and then saut until just tender. Winter Squash: This hearty veggie contains potassium, fiber, and vitamins B1, C, and folic acid. Tip: The
richer the color, the richer the nutrients!Artichokes: Theyre bursting with magnesium and folate. Clip off the sharp leaves before you steam,
broil, or bake them. If canned artichokes are easier, buy them packed in water rather than oil and rinse well to lower sodium levels.R.A.
Is yoursliceup tosnu
A Better BreadA new generation of smart loaves
proves that the b-word isnt so bad
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1/ EZEKIEL 4:9Made from six sprouted grains(wheat, barley, millet, lentils, soy-
beans, and spelt), Ezekiel 4:9
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2/ P28 HIGH PROTEIN BREADTwo slices of this hearty bread
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3/ JULIAN BAKERYSPALEO BREAD
What dont these creative slices
contain? Try gluten, grain, yeast, or
soy, for starters. Instead, the bread
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organic apple-cider vinegar.
julianbakery.comR.A.
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MILA
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IMAGESY
ou dont wear your guys
shoes or use his deodorant.
So why take the same supple-ments? Fact is, while women
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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
H/O
MISS
UNIVERSE
ORGANIZATION(
2)
Variety is thekey to not gettingbored with your
exercise routine.
I sleep, eat, andfunction betterwhen I work out.
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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.
Steves explosiveleg workoutsreally pay off!
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My dayst rtshere
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#660MSTAR - $74 7 a.m.After my first workout, I fuel up for
the day. Breakfast is egg whites and
oatmeal with cinnamon.
7:30 a.m.While Im in the kitchen, I packmy lunch and snacks for the day.
8:30 a.m.On my drive to the gym, I always sip
on a Met-Rx protein shake.
A Day in the Life of
6 a.m.
I get my cardio in early using theCybex Arc Trainer in my garage.
Nicole Wilkins
PHOTOGRAPHS BY TOMMY GARCIA
Between training clients, traveling for work, and keeping up withher own steady powerhouse regimen, the IFBB figure pro has a
packed schedule. Heres how she fits it all in.
INSE
T:HUNTERL
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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.
CLA
IRE
BENOIST
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T PKEEP MOVING UNDERCONTROLTHROUGHOUTTHIS EXERCISE.
50 M&F HERS NOV/DEC 2013
Training
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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
POWERHOUSE GYM,SYOSSET, NY
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HAIRBY
KYRADO
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BY
KRISTENREEVE;STYLINGBY
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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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For 25 years, ISSA has provided fitness educa-
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If youre into fitness, ISSA will help you join one
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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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MUSCLETECH.COM
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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
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