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The Hers Healthy Gift Guide

P.42

COMFORT FOOD
P.60

LOW-CARB

SEXY SHOULDERS! SPEEDY RESULTS

LEGS
OF YOUR LIFE!
Conquer your entire LOWER BODY P.50

BEST

EASY PLAN FOR THE

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CalorieScorching Cardio!
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FAT
EVEN FASTER

BURN

8-Week Program

Michele Levesque Fitness Model

NOV/DEC 2013

P.84

NATURAL FIXES FLAB-ERASING MOVES REV-YOU-UP MEALS

Display until December 23, 2013

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

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WorldMags.net CONTENTS
NOV/DEC 2013

Michele Levesques laser-focused lower-body workout

50

60

Favorite holiday dishes get a lowcarb makeover

16
The Pulse
18 24 26 28 30 32

Training Health Fat Loss Transformation Nutrition Supplements

Sexy Shoulders

68 5 Moves to Sculpt 74 Plyometrics Power

O Candice Lewis shares her delt-carving secrets.

36
O Miss USAs got brains to match her beauty.

Hers Girl Erin Brady

O Blast calories with high-energy moves.

38
O What makes the New York Giants punter hot?

100 Get All-Day Energy


O The best brand-new supps to power you up.

Hers Guy Steve Weatherford

Regulars
Online Letter from the Chairman 14 Letter from the Editor 48 Ask the Expert 104 Fit Housewives 110 Hers Local 111 Events 112 Hers Global
8 12 On the Cover
Michele Levesque photographed by Tom Corbett; Hair: Kyra Dorman; Makeup: Kristin Reeve; Clothing: ROXY

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40 Day in the Life


O A tour of Nicole Wilkins very busy day.

Rev up your calorie-burning engine in 8 weeks flat


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42
Holiday Gift Guide
O The perfect splurges

and steals for every fit chick on your list.

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DIAL IN YOUR FOCUS

Manufactured in ONs GMP Registered Facility


SCAN for further info and promotions

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ENERGIZING

FASTACTING

RECOVERY

Online

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MEET US @MUSCLEANDFITNESSHERS.COM

Fitness Apps
Take your training to the next level with these cutting-edge workout programs From hip-hop to house and everything in between, Fit Radio has the beats to keep you moving. Discover DJ-curated hits or upload your own favorite jams. (Free for Android and iOS; a premium subscription offers more options; tradio.com) The MyFitnessPal database contains more than 3 million foods, so you can accurately assess just how many calories youre consuming. Set a daily calorie goal, then record your food and exercise to stay on track. (Free for Android, iOS, Windows, and BlackBerry; mytnesspal.com) Looking to eat clean, even when youre on the go? GoodFood NearYou helps you pinpoint healthy choices by identifying your current location and directing you to nearby options. (Free for iOS, Android, and Blackberry; goodfoodnearyou.com)

1/

2/

3/

/ The workout journal gets a virtual upgrade with FitnessFast, which tracks everything from reps and sets to sleep patterns. Theres also a comprehensive workout library complete with animated exercise instructions, a customized rest timer, and a place to keep tabs on your weight, body fat, and more. ($1.99, iOS; tnessfastapp.com)

5/

156 MILLION
IFitness is like Facebook, if it were purely focused on tness. The social-networking app introduces you to others with similar tness interests and goals, to share info and ideas, offer up motivational tips, and meet up with others face to face. (free; itness.com)

Number apps dowof tness nloa in 2012 ded

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WHY: Superfruits moriche palm fruit and aai berry provide fiber, antioxidants, and natural hormones to help give you lasting weight loss, while an herbal contouring cream adds natural curves to your body. TRY: For best results, use the herbal supplements and contouring cream at the same time. BUY: morichepalmdiet.com

TRAINING POLL If I had only one hour to exercise this week, my workout would be:

11%
A group tness class

18%
TOP: MICHAEL SVOBODA/GETTY IMAGES

On a cardio machine

70%
Lifting weights

1%

Get more tips, tricks, and advice at muscleandtnesshers.com


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Other

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From the Chairman

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boosting plan guaranteed to get results. Our online store (muscleand tness.com /store) continues to be an impressive revenue source for the comOur cover girl, Michele Levesque pany as well. Not only do we serve as a guide for navigating the supplement market, but we also remain one of the premier supplement retailers. Top brands such as Optimum Nutrition, Labrada, Dymatize, BSN, MuscleTech, BPI Sports, and CytoSport are among the many best sellers found in our store. As always, we want to hear from youyour feedback and trust are essential to our success.
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 League Jim Manion
EDITORIAL Executive Editor Alyssa Shaffer Managing Editor Brian Good Senior Editor Cat Perry Senior Online Editor Sommer Robertson Abiad Online Editor Angelica Nebbia Copy Chief Pearl Amy Sverdlin Copy Editors Nina Combs, Jeff Tomko, Heidi Jacobs Editor-at-Large Rachel Aydt Editorial Production Director Russell Mendoza Editorial Production Coordinator Victor Kim Assistant Editor Nicole Adamo Technical Adviser Gino Caccavale, AFAA ART & PHOTOGRAPHY Art Director Sally Thurer Photo Director Tara Canova PRODUCTION Production Manager Jessica Kane Distribution Manager Marc Melcher ADVERTISING Associate Publisher Antoinette Forte Advertising Director Dara Markus VP Digital Sales, Corporate Craig Pavia Digital Sales Manager Michael McErlane EASTERN SALES OFFICE: 4 New York Plaza, 4th Floor, New York, NY 10004; (212) 339-1900; fax (212) 510-1947 Account Manager Mike Myers DETROIT SALES OFFICE RPM Associates, (248) 690-7013 Detroit Sales Representative Jay Gagan MIDWESTERN SALES OFFICE: 1005 W. Grove St., Arlington Heights, IL 60005; (312) 545-8041; fax (847) 749-0469 Sales Director Darrin Klapprodt WESTERN SALES OFFICE: 6420 Wilshire Blvd., 15th Floor, Los Angeles, CA 90048; (818) 595-0473 Account Manager Talin Boustani SOUTHEASTERN SALES OFFICE: 1000 American Media Way, Boca Raton, FL 33464; (800) 500-1012; fax (561) 266-0664 ENTHUSIAST GROUP INTERNATIONAL PUBLISHING Managing Director, Martin Cheifetz Weider Publications, Ltd. (Europe) U.K.: 44-142-350-4516; fax 44-142-356-1469; mcheifetz@weideruk.com WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer/Treasurer Chris Polimeni President/CEO, Distribution Services, Inc. John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/ Chief Information Officer David Thompson Senior Vice President, Operations Rob M. ONeill General Manager, AMI International & Syndication Lawrence A. Bornstein Disclaimer Reader 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.

s the year comes to a close, its an opportunity to reect on past gains and future goals. As an athlete, youve worked hard to stay in top shape, and the editors at Muscle & Fitness Hers are also working hard to help you achieve your best. This issue is chock-full of information to keep you on track, from cant-miss training routines to breakthrough nutrition and supplement information, plus inspirational stories and motivational advice. Editorin-chief Mona Muresan and the Hers staff work closely with elite athletes and tness experts to keep you informed about the latest goings-on in the eld and provide new thinking and strategies, whether youre just starting on a tness journey or are already well along the path to better health and well-being. Get a behind-the-scenes look at how top competitors train on the Muscle & Fitness Hers website (muscleand tnesshers.com), nd a challenging new plan to follow, or click around to discover new recipes, nutrition tips, stick-with-it strategies, and more. The cover of this issue features the very t and sexy Michele Levesque, who reveals how she gets her lower body into top shape with innovative training moves (p. 50). Youll also nd amazing low-carb recipes that are perfect for holiday celebrations, unique gift ideas ideal for t women like yourself, and a speedy metabolism-

David J. Pecker
Chairman, President, and Chief Executive Officer of American Media, Inc.

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Editors Letter

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Power of a Smile

The

ometimes we get so caught up in our diet and workout routines that we dont take the time to appreciate our physical and mental capacity to pursue healthy activities. In fact, its rare for most of us to pause and appreciate our ability to simply move.
process makes all the difference in terms of results. Full disclosure: I rarely smile when I train or run. Granted, during intense training sessions its hard to be cheerfully 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 the grit of an extra-tough workout and to be grateful that I have the skills, strength, and discipline to work this hard in the rst place. Be thankful for simply having the ability to conquer your day, whether its 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 tness 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 gratication and accomplishment for all of us. Simply said, there is no better way to feel t 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 nd there is no better gift than a smile, high-ve, or good old-fashioned thank you. Keep your health in perspective. Treasure it and youll be able to obtain it, maintain it, and actually enjoy the process a little more. Yours in tness,

While attending a Special Olympics event in Connecticut this year, I was taken by how every athlete simply enjoyed being outside in the fresh air. Their smiles were contagious. The lesson: Instead of pressuring yourself to get through another Tabata workout, heavy bench-press set, or tempo run, try to slow down, breathe, and let yourself enjoy the process of becoming t and healthy. You can take inspiration from anywherereturning veterans, newbie tness enthusiasts, Special Olympians, even elite athletes. All of them have different challenges theyve had to overcome, but how each one approaches and responds to the

GUTTER CREDIT TKTKTKTKT

Mona Muresan
Editor-in-Chief

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Pulse
Get Inspired!
Tis the season to sweat. Our expert-approved tips will help keep your batteries charged, your motivation in high gear, and your body ready for action. This issue is filled with amazing finds for every active woman, from must-have beauty, fitness, and kitchen gifts to the latest fat-loss and nutrition researchplus three of the most hardcore abdominal moves on the planet. Heres to happy and healthy holidays!
For workouts and exclusive video, check out muscleandfitnesshers.com

M&F Hers
November/December 2013

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ALL THE LATEST ON TRAINING, NUTRITION, HEALTH, BEAUTY, AND MORE

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AURORA PHOTOS/ALAMY

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Doing y cardio o our utside o cool day n s h train yo elps ur body to run m efcient ore ly.

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MUS CLEANDFITNESSHERS.COM | 17

Pulse

Training

WorldMags.net Must-try moves for

Amazing Abs
Switch up your core routine with these challenging exercises designed to work your abdominalsplus a whole lot more
SECRET WEAPON:

Smith Machine Exercise Ball Reverse Crunch


WHY ITS A HIT:

f Raise legs till theyre perpendicular 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

Carolinas Ab Workout
Exercise CRUNCH MEDICINE BALL THROW SMITH MACHINE EXERCISE BALL REVERSE CRUNCH HANGING KNEE RAISE Sets 3 3 Reps 25
TO FAILURE

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.

boost exercise intensity, wear ankle weights and straighten your legs slightly.

TO FAILURE

12

IFBB BIKINI PRO

Carolina Silva

SECRET WEAPON:

Side Plank Oblique Crunch


WHY ITS A HIT:

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

Lynns Ab Workout*
Exercise SIDE PLANK OBLIQUE CRUNCH STABILITY BALL CRUNCH V-SIT EXERCISE BALL JACKKNIFE PILATES 100 Sets 3 3 3 3 1 Reps 20 20 20 20
TO FAILURE

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

sure you have adequate surface traction to help you stay stable and maintain form throughout the entire movement.

*Does not include warmup sets. Lynn typically warms up her abs with one or two sets of exercise ball crunches before moving on to more difficult movements.

IFBB BIKINI PRO

Lynn Sambuco

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. f Without 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

Raechelles Ab Workout
Exercise EXERCISE BALL ROLL-IN DECLINE CRUNCH HANGING LEG RAISE Sets 4 Reps 20

should do this 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.

20

20

IFBB FIGURE PRO

Raechelle Chase

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SILVA: ROSETTI GLAMOUR ATHLETE PHOTOGRAPHY; SAMBUCO: OAMG; CHASE: COURTESY OF RAECHELLE CHASE

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Oddos Angle

Standing Leg Curl


Give your booty a lift while firming and sculpting your hamstrings START EXECUTE

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ODDOS BONUS TIP
To add variety to your hamstring routine, perform this move on a low-pulley cable machine using ankle straps.

Kim Oddo, an expert in the fields of training and nutrition, works with some of the worlds top figure and bikini competitors. He can be reached for consultations and services at bodybyo.com or on his Facebook page at facebook.com/oddosangels.

1/ 2/

Stand facing a leg curl machine with your left foot firmly planted on the platform and your lower right thigh resting against the kneepad, heel hooked under the lever. Bend forward at the waist 3045 degrees and grasp the support handles. DO:

3/ 4/

Keeping your torso forward, curl your right leg up by contracting your hamstring, being careful not to lift your thigh off of the pad. Hold for one count before returning under control to the start position. Repeat for reps, then switch legs.

DONT: Arch your back on the positive (concentric) portion; this can lead to a lower-back injury. Lock your nonworking leg. Keep a slight bend in it.
JAY SULLIVAN

Sexy Hamstrings Workout


Exercise LYING LEG CURL ONE-LEG ROMANIAN DEADLIFT STANDING LEG CURL Sets 4* 3 Reps 1215 1215
EACH LEG

Maintain a slight bend at the waist to 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.

1215
EACH LEG

*Doesnt include warmup sets.

Bounce or use momentum at the bottom of the movement.

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hours a day, depending on the time in the season. My first session focuses on edge control and the quality of my skating skills. It is a necessary evil in the skating world, but if I could I would rather jump all day. My next two sessions are highly technical. I run through my programs and work on new jump combinations. My last session is solely for choreography and spinning.

What about off the ice?


Im a huge fan of hot yoga. I sneak a class in whenever I can. I also run a lot and focus on boosting my cardio for programs. Plyometrics are essential in my sport, so I always get some time in working on the ladder or doing various jumping exercises. I spend a lot of time in the gym as well, lifting weights and focusing on abs. But for fun, I love to get out on the water and go paddleboardingits such a killer workout and it hits all the main muscle groups.

Ashley Wagner
The two-time U.S. champion figure skater finds motivation to stay strong on and off the ice
BY SOMMER ROBERTSON-ABIAD

PRO-FILE:

Tell Hers about some of your other passions.


Ive partnered with the Century Council to help educate kids at schools about handling peer pressure as part of the Ask, Listen, Learn: Kids and Alcohol Dont Mix program. Growing up, I often faced peer pressure, but because of skating it was easy for me to make the right choices. I love having the opportunity to help give kids the confidence to say no to drinking. I also conduct skill development coaching clinics for the advancement and enjoyment of kids keen on figure skating. Im thankful that my success in skating has put me in a position to be able to make a difference.

What inspired you to start figure skating?


I was a kid with way too much energy, so my mom enrolled me in skating classes at age 5 and I immediately fell in love with it. Watching Tara Lipinski at the 98 Olympics was so influential for me: Seeing someone so young accomplish something so huge made me want to compete at the Olympics myself.

help set a template, and as the year goes on, I add some adjustments here and there. I usually have a lot of lean protein and fruits and veggies. Im also a firm believer in treating yourself. No matter what, I have a cheat day once a week when I can eat whatever I want, and I indulge in a dessert if Im craving it. My vices would be nachos, ice cream, and any baked goods. But its all about moderation.

Whats your diet like?


I start the season off working with a nutritionist to
GETTY IMAGES/COURTESY OF ASHLEY WAGNER

What does your on-ice training consist of?


Im on the ice about three

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Health

WorldMags.net PREVENT COLDS,


NATURALLY
Dropping temperatures 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:

Up to 75% of American adults dont get enough vitamin D. Aim for 600800 IU daily.

22
MILLION
DAYS OF WORK AMERICANS MISS EACH YEAR DUE TO THE COMMON COLD

NETI POT
How 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 a neti 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.

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:

D Is for Dynamite!

COLD BUSTER:

XYLITOL NASAL RINSE


How 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 rhinosinusitus, according to research from Stanford University. The concept is the same as the neti pottheyre both

ZINC GLUTONATE LOZENGES


How 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.

More proof that the sunshine vitamin earns its bright reputation: In a recent British study, endurance athletes with low levels of vitamin D were up to three times more likely to catch a cold. Why? Intense exercise stresses out the immune system. Vitamin D helps reduce the inflammatory response of white blood cells and boost production of microbe-fighting proteins. Another study found that taking calcium and vitamin D pre-workout helps minimize the loss of both minerals. Catch rays for 10 minutes a day to meet the recommended levels of vitamin D, or try a supp. Rachel Aydt

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 that 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.
GETTY IMAGES (2)

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Two weeks to look and feel your best!

NO MATTER WHAT THE OCCASION...


This program is for people who have hit that plateau or maybe dont know where to start or have a specific deadline for an event; whether its a PHOTO SHOOT, MOVIE SCENE, TRAINING CAMP, WEDDING, SCHOOL REUNION ... whatever! Gunnar Peterson, A-List Celebrity Trainer

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The Surprising Way to Burn Fat


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

fat is burned. On low-threshold days, your heart rate should stay around 120 beats per minute. Once you start breathing heavily and your hearts racing, youve moved out of the fat-burning zone and gone anaerobic. Adding in resistance and power elements can help you make the most of your cardio session and keep you at an ideal fat-burning level. Incorporate these training tips on your favorite machine. Aim to keep each slow session to 3045 minutes; do these two or three times a week, alternating with your high-intensity sessions. To maximize your results, drop about 100 calories from your diet on the days you do these workouts.

Build up your cardio settings


Your heart adapts to exercise intensity, so after two or three weeks, you can increase resistance and/or incline a few degrees and still maintain your heart rate. Use your HR as a guide, with 120 bpm as the target slow-fat-loss zone; change the machine settings as needed (see chart below for ways to maximize results).

Machine
Elliptical

Resistance/Pace
Bump up to 1/2 of max machine setting Bump up to 1/2 of max machine setting Fast enough that HR maintains 120 bpm with incline

Ramp
23 settings above baseline

Stair Stepper

N/A

Treadmill

510 degree incline

Quick Tips
ELLIPTICAL

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 at the highest intensity, where sweat really starts pouring off, neither fat nor sugars are used effectively. After a short period at this pace, your body can no longer supply enough fuel to the muscles.

Move through a full range of motion, taking long, slow strides. Youll feel your glutes working harder as you push forward, but the movement should feel fluid, not choppy. Avoid bouncing from side to side.
STAIR STEPPER Take long strides and push hard

through your lower body. Avoid leaning on the railshold them lightly, if at all. Keep your core muscles engaged.
TREADMILL Stand farther back on the treadmill deck and use long strides to push forward, keeping a full leg extension. Stand tall and slowly pump your arms.

Round out your routine


Interval training calls for you to work in both high and low zones, but most people stay at the higher intensity for most of the workout, which compromises how much

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MUNETAKA/THE LICENSING PROJECT

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Pulse Pulse Transformation

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My Midlife Makeover
It took an upcoming big birthday for Heather Chavez to clean up her habits and revamp her routine, dropping more than 110 pounds and taking her body fat from 47% to 12
BY AMY SCHLINGER

n high school, Heather Chavez loved the sport of bodybuildingbut as a fan, not a participant. In fact, tness was never a priority. From the time she became a mom in her 20s and through her 30s, Heather rarely worked out. A poor diet meant the weight piled on, until she topped the scale at 227 poundsan NUTRITION PLAN
Breakfast: Protein pancakes
with 1 scoop almond butter

Morning Snack: An apple with


1 scoop almond butter

all-time high for the 5'5" realtor. A smoker, shed also developed diabetes, and consoled herself by eating thousands of calories a day. But in 2010, with the holidays approaching and her 40th birthday looming just a few months after that, Chavez realized it was time to make a dramatic change. I didnt want to ruin my 40s the way Id ruined my 20s and 30s, she says. Her resolution for 2011: Quit smoking and lose weight by her birthday on April 13.
STRAIGHT TO THE SOURCE

227lbs 112 lbs


AFTER

BEFORE

Lunch: 6 oz chicken breast with 1


cup quinoa and 1 cup green beans or asparagus

Afternoon Snack: 1 rice cake


with hummus, cup ground turkey, diced cilantro, onions, and tomato

Dinner: 6 oz salmon or steak in a salad with spinach, arugula, cherry tomatoes, avocado, cilantro, walnuts, and strawberries

DAILY SUPPLEMENTS
Gaspari Nutrition Anavite Sport Multivitamin & Amino Acid Complex
With breakfast

Optimum Nutrition Essential AmiN.O. Energy


2 scoops with water pre-workout

Gaspari Nutrition Qualitine Creatine Monohydrate


1 teaspoon with 16 oz water pre-workout

Gaspari Nutrition MyoFusion Probiotic Series


2 scoops with water post-workout

Bodybuilding.com Foundation Series CLA


3 times daily

Coach Kim Oddos Body By O L-Glutamine Complex


1 scoop, 3 times daily

Chavez knew she needed to make a full lifestyle transformation. She started to incorporate some of the advice from magazines shed read, and joined a local gym, where she began working out six days a week, lifting as heavy as she could. I spoke to a few bodybuilders through Twitter, Chavez says. They all told me to focus on weightlifting, separating body parts by day and hitting each one twice a week. Chavez also traded her favorite fast-food staples for fresh salads, sweet potatoes, and chicken. Id cook all my food for the week on Sunday then refrigerate or freeze it, because I knew if I got hungry and didnt

have anything healthy around, Id eat whatever I could get my hands on.
STAYING THE COURSE

By her 40th birthday, Chavez had quit smoking and lost 10 pounds. It was enough to stay motivated. Id have a bad day every now and then, but Id get back on track the following day, she says. I refused to get angry at myself, because I knew if I did, Id quit. Her sons, then 10 and 13, reaped the benets of her decisions as well: They both slimmed down and joined sports teams.
TAKING THE NEXT STEP

By January 2012, Chavez was down to 150 pounds and decided to give herself

another challenge. Wanting to boost her condence, she decided to enter a bikini competition. She began following a stricter diet and tness program. By June, she weighed 112 pounds with 12% body fat. She placed top ve in masters, and top 10 in the open at the NPC Western All Forces Bodybuilding Championships. Being on that stage meant Id regained control of my life, Chavez says. I believed in myself again. She continues to compete and shows no sign of diabetes. When I started in my late 30s, my body was like that of someone in their late 50s, she says. Now, according to my doctor, I have the physique of a 19-year-old.

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Pulse

Nutrition

WorldMags.net A Better Bread


1 / EZEKIEL 4:9 Made from six sprouted grains
(wheat, barley, millet, lentils, soybeans, and spelt), Ezekiel 4:9 breads are a source of complete protein; each slice contains 18 amino acids, including all nine essential aminos. Flavors include sprouted whole grain, cinnamon raisin, flax, sesame, and low sodium. foodforlife.com

A new generation of smart loaves proves that the b-word isnt so bad after all. These three bread choices help sandwich in some extra nutrition while providing plenty of protein and fiber.

2 / P28 HIGH PROTEIN BREAD Two slices of this hearty bread


contain a whopping 28 grams of protein as well as essential omega-3 fatty acids. Its made with a combination of whole wheat, whey protein isolate, oats, flaxseed, sunflower seeds, and millet. p28foods.com

3 / JULIAN BAKERYS PALEO BREAD

Ditch the Diet Soda


You may think youre saving calories by popping open that can of diet cola, but you may be doing more harm than good, according to a new report published in Trends in Endocrinology & Metabolism. A dozen studies were analyzed by Purdue University researchers, who found that diet-soda drinkers within the normal weight range still had a significant risk of developing at least one of the top three killers: heart disease, diabetes, or stroke. The takeaway: Artificial sweeteners may make it more difficult for you to judge how much sugar you are consuming in other foods, so you end up taking in more than you mean to, says Kelly Pritchett, R.D., a spokesperson for the Academy of Nutrition and Dietetics.Rachel Aydt

What dont these creative slices contain? Try gluten, grain, yeast, or soy, for starters. Instead, the bread is baked with purified water, blanched almonds, egg whites, psyllium (a natural fiber), and organic apple-cider vinegar. julianbakery.comR.A.

Is your slice up to snuff ?


FROM TOP: JENS MAURITZ/FOLIO-ID.COM; TRAVELLING LIGHT/ALAMY; GETTY IMAGES

Winter Veggie Superstars


Scientists at Cornell University are working on developing a better broccoli, bolstering its levels of cancer-ghting compounds 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-inammatory 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, ber, 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.

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Pulse Pulse Supplements

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Each dose of the supplement provides 10 total grams of crucial aminos and 500 IU of vitamin D.

Amino X delivers branched-chain amino acids critical for strength and recovery directly to your muscle tissue.

Mix one level scoop of Amino X into water or your favorite beverage.

Reach Every Goal


BSNs all-in-one advanced recovery supplement keeps your training going strong
By Adam Gonzalez BCAAs
Branched-chain amino acids (BCAAs) are a group of aminos that metabolize differently from all the others. They include leucine, isoleucine, and valine. BCAAs bypass your liver and are metabolized directly in your muscle tissue, meaning that they more directly fuel the muscle-building process. Two notable benets are their ability to fuel workouts when theyre present before training, and their ability to help you recover from workouts faster when consumed after training.

CITRULLINE
Citrulline boosts nitric oxide (NO) levels for better workouts and recovery. NO is a molecule that allows your blood vessels to relax so that more blood, oxygen, and nutrients can reach your muscle tissue. Recent research indicates that taking citrulline, which converts to arginine, may be even more effective than taking arginine itself. Citrulline also helps prevent muscle fatigue while youre training by removing ammonia from your body.

TAURINE
Taurine reduces muscle fatigue and supports muscle cell size. When you weight train, both taurine and strength levels drop as your workout progresses. Supplementing with taurine helps increase muscle endurance, as it reduces the oxidative stress that accompanies intense workouts. Taurine helps reduce the levels of lactic acid that accumulate in your muscles as you train, and it allows your muscles to contract more quickly and forcefully, which translates to longer, harder workouts.

VITAMIN D
Recent research has shown a host of benets that come with vitamin D supplementation: One of the most important ones for M&F Hers readers includes increased strength. Vitamin D is derived from cholesterol and it readily converts to a hormone (1,25-dihydroxyvitamin D) that binds to muscle cell membranes, boosting your muscle cells ability to contract. In addition to the strength benets of vitamin D, it is also helps optimize protein synthesis.
COURTESY OF BSN

One scoop of BSN Amino X gives you the dose you need of each of these ingredients. For more information, go to bsnonline.net.

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KATIE CHUNG HUA
IFBB PRO BIKINI COMPETITOR

FIT for the


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.

Sculpting a physique that will turn heads is no easy task, but the right supplement plan can give you the start you need and the support to keep you going. With HYPER SHRED for energy, focus and metabolic support, AMINOX for endurance and recovery, and SYNTHA-6 ISOLATE for the protein your active body needs, BSNs revamped new FIT STACK gives you the tools to help you take your body as far as you want to go.

0506 2013 BSN For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.

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Supplements

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Lose Fat Even Faster


BY ADAM GONZALEZ

This FitMiss combo helps you shed pounds while maintaining lean muscle
A winning formula: training plus diet.

FitMiss Delight Delight was designed to help women maintain and even build lean muscle mass while reducing body fat and controlling appetite. At just 90 calories per serving and with only 3 grams of carbs, the supplement also contains 16 grams of protein from whey protein isolate, micellar casein, and whey protein hydrolysate. Its digestive enzymes help your body process the protein, while specific amino acids protect muscles from breakdown. Delight also provides a proprietary blend of greens and fruit extracts to support nutrition and health while cutting calories. Solathin, a vegetable protein, helps you feel fuller longer, staving off hunger between meals. FitMiss Burn Cutting calories is only the first step. You also need to encourage your body to pull fat from storage, then use it to supply energy for workouts. Burn contains a focus and energy blend that includes caffeine, guarana seed extract, and green tea extract. To help curb your appetite, the supp features glucomannan, raspberry ketones, and alpha-lipoic acid. FitMiss Burn also addresses mood, water retention, and digestion, with Panax ginseng, 5-HTP, uva ursi, as well as an enzyme matrix to help you process protein, carbs, and dietary fats.

Stack It: Add one scoop of Delight to 812 ounces of water or your favorite beverage and blend with ice until creamy. You can use Delight before and after your workouts, or take as a meal-replacement at other times of day while cutting calories. For best results with Burn, take two servings per day, one each about 30-45 minutes before your breakfast and lunch. Take each FitMiss Stack! two-capsule dose with Delight (1.2 lbs) & Burn (90 capsules): about 8 ounces of water.
$64.99 (a $104 value; includes a free water bottle). Go to muscleandfitness .com/fitmiss

ou dont wear your guys shoes or use his deodorant. So why take the same supplements? Fact is, while women and men have similar needs when it comes to supplementing for weight loss or adding lean muscle mass, subtle differences in our body types and metabolisms mean we need our own, specially formulated prod-

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MILAN ZEREMSKI/GETTY IMAGES

ucts. Case in point: FitMiss Delight and FitMiss Burn. One provides the calories and nutrients we need to maintain and build lean muscle, while the other supports weight loss by pulling in body fat for fuel and alleviating hunger. Use them together for a one-two combo that will enhance results and deliver success. Heres how they work:

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Hers Girl

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Erin Brady
A few facts about the reigning Miss USA: She has brains to match her beauty, loves hot yoga, and thinks its possible to be sexy at any size
BY NICOLE ADAMO

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 eld all throughout high school. Now, my favorite activities include yoga (especially Bikram), running, and weight training. Being a runner for most of my life has helped my 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 workouts done rst 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.

I sleep, eat, and function better when I work out.

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-condence and public-speaking skills. But I didnt start out as a pageant competitor: I have a degree in nance, and my most recent job before winning my Miss USA title was as an accountant 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 lifestyles and are stunningly beautiful. Looking at them makes me work out just Variety is the key to not getting a bit harder each day.
bored with your exercise routine.

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.

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H/O MISS UNIVERSE ORGANIZATION (2)

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Hers Guy

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Steve Weatherford
The veteran punter for the New York Giants reveals his diverse training regimen, his athletic roots, and the special role he plays for kids
BY MARK BARROSO

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- or 400-meter repeats on the track.

Why hot yoga? It helps me to get deeper into the stretch, and its nice to have that quiet time to unwind. The temperature warms up your muscles and you sweat so much that youre exhausted, but at the end of the session The only thing fair in life is that each you 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 a kicker so badly they were willing to let me play both sports at the same time. My soccer coach let me miss the rst 30 minutes of practice, and my football coach only made me come to the rst 30 minutes of practice. Im very thankful, because it paid for my college education, and its the reason Im playing pro sports today. Whats your diet? About 65% vegetables, 25% lean protein, and 10% carbohydrates and fruit. I eat a lot of grilled chicken, roasted turkey, eggs, beans, quinoa, avocados, almonds, and nuts, plus lean beef once a week. For my pregame meal Ill have four or ve egg whites, vegetables, whole-wheat pasta, and grilled chicken. At halftime 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 offseason I bring my son with me because I want him to see all of the work and sacrices I make to be an elite football player and professional athlete. Tell us about your philanthropy. I founded Steve Weatherford Kicks for Kids, a charity to provide children with new shoes and backpacks for school. It initially started when my mom and I went shoe shopping with kids in Indiana, where Im originally from. There is no better feeling than having a new pair of shoes on the rst day of school!

person has 24 hours each day. You only live once, but if you do it right that is all you need.

Steves explosive leg workouts really pay off!

What does your training look like during the off-season? I get in the gym ve 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 triceps on Thursday; and explosive movements for my legs on Friday. If I train Saturday, I do a full-body, 25-exercise circuit of two sets per body part. For cardio, I run every day that I work out

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SKIP ODONNELL; INSET: COURTESY OF STEVE WEATHERFORD

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WorldMags.net A Day in the Life of


FUN FASHION FITNESS

Pulse Pulse Personality

Nicole Wilkins
Between training clients, traveling for work, and keeping up with her own steady powerhouse regimen, the IFBB gure pro has a packed schedule. Heres how she ts it all in.
PHOTOGRAPHS BY TOMMY GARCIA

My day starts here

7:30 a.m.
While Im in the kitchen, I pack my lunch and snacks for the day.

6 a.m.
I get my cardio in early using the Cybex Arc Trainer in my garage.

8:30 a.m.
On my drive to the gym, I always sip on a Met-Rx protein shake.

STARS MINERAL WASH PANT


COLOR: black mineral wash SIZE:S-M-L
INSET: HUNTER LEDBETTER

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7 a.m.
After my rst workout, I fuel up for the day. Breakfast is egg whites and oatmeal with cinnamon.

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WorldMags.net BEINGS TO REPLENISH


I love fresh produce, so I hit the store to stock up for several days.

THE GODS CREATED CERTAIN KINDS OF OUR BODIES; THEY ARE THE TREES AND THE PLANTS AND THE SEEDS. - PLATO

GREEK PHILOSOPHER

6 p.m.
Every weekend I travel for appearances, shows, or seminars, so during the week I pack so I can stay organized.

9 a.m.
At work, Im busy training clients and helping them get ready for competitions.

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8 p.m.
I wind down at night with my feet up on the couch, answering e-mails.

3 p.m.
In the afternoon, I do my weight training. Music helps keep me in the zone.

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* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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Fit & Fabulous Holiday Finds


Our editor-approved, gotta-have gifts for tter tness and tech, a smarter kitchen, and bombshell beautyfrom $22!
By Cat Perry///Photographs by Lisa Shin
LOOP DESIGN MAKES IT EASY TO MODIFY THE RESISTANCE. 1 3
2

GIFT GUIDE TO

1
FITS ALL OF YOUR TRAVEL GEAR. 4

FITNESS
Xfinity
FITNESS BAND

Xfinitys durable silicone band can deliver the pump to your muscles or be used for stretching after a tough session. $30, walmart.com

2 3

Under Armour
PERFECT TOTE

The chicest soft-touch (yet highly durable) gym tote youll ever own. $115, underarmour.com

Eagle Creek

PACK-IT SPECTER COMPRESSION CUBE

Your overnight bag just got leaner with these lightweight, water- and stain-resistant nylonripstop compression sacks. $38, eaglecreek.com

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Gaiam

DUAL TEMPERATURE BODY WRAP

Soothe sore muscles in seconds with this hot or cold chamomileand-lavender-scented body wrap. $25, gaiam.com

Giant

INVITE 2 CROSS COUNTRY BICYCLE

Take to the road, gravel, or dirt for your cardio training. Stable 27.5" wheels and a lightweight aluminum women-specific frame ensure a supersmooth ride. $1,150, giant-bicycles.com

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VPXSPORTS.COM

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GIFT GUIDE TO

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4 THE B1 WATCH DOES EVERYTHING BUT YOUR WORKOUT.

TECH
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ON-THE-GO CHARGER PACK

Store and charge all your tech devices in one sleek pouch. Slip any power strip (not included) into the pack and plug it in to charge multiple gadgets on the fly. $25, greatusefulstuff.com

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Jaybird

BLUEBUDS X EARBUDS

Superior sound stays locked and loaded in these sweat-proof Bluetooth earbuds. Adjustable behind-the-neck clasps provide a surefire fit. $170, jaybirdgear.com

Basis

B1 FITNESS WATCH

This supercute, modern watch tracks the most important fitness stats of allyour own. A sleek online dashboard displays the vitals (including heart rate, sleep, calorie burn, and step count) to help you fine-tune your workout. $199, mybasis.com

GIFT GUIDE TO

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6 TOTE ALL YOUR FOOD AND SUPPS IN STYLE.

KITCHEN
Cuisinart
POWEREDGE 1,000-WATT BLENDER

Cuisinarts latest kitchen revolution makes fuss-free smoothies in a large-capacity, one-touch blender, for powerfully tough gourmet. $199, cuisinart.com

Calphalon
GRIDDLER

For perfectly cooked healthy meals in minutes, grill up juicy chicken, farm-fresh egg-white omelets, and panini in this 5-in-1 nonstick griddler with reversible plates. $130, calphalon.com

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6 Pack Fitness

INNOVATOR 300 FITNESS BAG

Convenient three-meal and supplement transport in a durable (cold-pack equipped) bag built for champions. Storage and supplement containers included. $70, sixpackbags.com

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GIFT GUIDE TO

BEAUTY
GHD
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GET GORGEOUS BACKSTAGE WITH THESE PRIMPING ESSENTIALS.

This eye-catching professional styler comes with a matching paddle brush. $235, ghdhair.com

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EYELASH CURLER & SHAVER

Get long-lasting eyelash curls in seconds; and shave missed hairs in a jiffy with the water-free Precision Body Shaver. Curler, $22, and razor, $25, shop.panasonic.com

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BAMBOO HAIR STYLING STATION

This clever bamboo organizer holds all your beauty needs. $70, greatusefulstuff.com

Too Faced

BE MERRY BE BRIGHT MAKEUP SET

Holiday-fabulous palettes in colors that pop, plus dramatic Lash Injection Mascara. $45, toofaced.com

Julianna Rae

INDULGENCE SILK WRAP PAJAMAS

Protect your post-spray tan with these beautiful silk wrap pajamas. $225, juliannarae.com

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Get competition-ready with this six-piece tanning set. Retail: $63; your price: $50 (code Hers), protanusa.com

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FLIP-FLOPS

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COVER UP COMPLETELY, OR LOUNGE IN JUST THE SEXY WRAP TOP.

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INCLUDES PREMIUM MILK PROTEIN ISOLATE AND THE HIGHEST QUALITY (80%) WHEY PROTEIN CONCENTRATE AVAILABLE

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Copyright USPlabs, LLC. Information in this 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 plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. Net Carbs are determined by subtracting fiber from total carbs. Statements based on data findings for individual ingredients.

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Ask the Expert

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Bryan Haycock, the author of Hypertrophy-Specic Training, has more than 23 years experience in the tness industry.

Your best bet: Try starting with a lowfat diet for three to four weeks, then use the 40/30/30 approach for another three to four weeks. If you cant nd your sweet spot, drop your daily carb intake to below 20 grams, and give that another three to four weeks. It should soon be clear which approach works for you. Good luck!

q: a:

Can thermogenics really help me lose weight?

Whats the best balance of protein, fats, and carbs?


The three primary food categories, protein, carbs, and fat, are known as macros. There are three ways to balance these: Drop the 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 efficient way to do that is 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 plan allows for a lot of carbs, so it supports athletic performance at a higher level than would a lower-carb diet. The disadvantage: It can produce higher insulin levels, making fat loss from your hips and thighs difficult. How to keep insulin levels in check with this diet? Exercisea lot.

a:

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 both your fat and carb intake will be high; but as long as your total caloric intake doesnt exceed what you burn off, there shouldnt be a problem. Low carb: This is probably the most effective approach to fat loss, since it keeps insulin levels low. When insulin is high, body fat stays put; when its low, fat gets moving. The difficulties with this diet, however, are keeping up your energy levels and the lack of variety. (Reduce carbs, and whats left is mostly meat and vegetables.)

Nobody even knew what a thermogenic (heat-producing) diet aid was until ephedrine hit the scene in the 1990s. When combined with caffeine, ephedrine worked better than even the prescription drugs available at the time. Ephedrine triggered the body to produce more noradrenaline; and caffeine, which has its own mild thermogenic properties, allowed the signal to stay active longer. When the two were combined in a 1-to-10 ratio, fat mobilization rates became very noticeable. Ephedrine-based weightloss products became so popular that three billion doses were consumed by 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 ephedrine than most of the other thermogenic ingredients out there today; bitter orange has more safety research behind it too. The FDA-banned ephedrine was replaced not only by a smattering of herbs in thermogenic products; the level of caffeine increased, as well, and its still the primary ingredient of thermogenictype weight-loss products today.

When your protein intake is higher, your muscles are better protected.
But do these new products really work? Citrus aurantium plus caffeine appears to, though its effects are milder than those of ephedrine. Other ingredients show promise but still lack scientic data that might prove theyre anything but possibly effective.

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CLAIRE BENOIST

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Training

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TIP
KEEP MOVING, UNDER CONTROL, THROUGHOUT THIS EXERCISE.

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Legs
Sculpt an eye-catching lower body with these seven perfect moves
BY CAT PERRY PHOTOS BY TOM CORBETT WORKOUT BY GINO CACCAVALE

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Smoking Hot

These lower-body power combo moves will carve every angle of your glutes, thighs, and calves while targeting your core too. Figure competitor Michele Levesque uses these potent multijoint exercises to send her fat-burning furnace into overdrive and build ultrasleek muscles.
CURTSY LUNGE TO LEG LIFT
WORKS: 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 inches 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.

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Training

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TIP
TRY THIS MOVE FIRST WITHOUT THE BALL, KEEPING YOUR HEEL ON THE FLOOR.

MEDICINE BALL GLUTE LIFT


WORKS: GLUTES Start by lying on a mat with your head and palms flat on the floor, arms straight. Pull both feet toward your hips. Place your left heel on a medicine ball and extend your right leg upward, elevating your lower back . Exhale, then pulse your pelvis up toward the ceiling, flexing your glutes at the top . Inhale and return your lower back to about one inch above the floor. Repeat, focusing on using your glutes to control the movement rather than your hamstrings. Do two sets of 30 reps on each leg.

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DIAMOND SQUAT

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WORKS: GLUTES, INNER AND OUTER THIGHS Stand with your heels six inches apart and toes turned outward. Hold a Body Bar perpendicular 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 to the 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.

TIP
BEGINNERS: START ON A LOW BOX WITHOUT DUMBBELLS.

HAIR BY KYRA DORMAN; MAKEUP BY KRISTEN REEVE; STYLING BY JEN STEELE

SINGLE-LEG DROP AND RAISE


WORKS: 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 left leg to return to start. Repeat for two sets of 12 reps on each leg.

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MUS CLEANDFITNESSHERS.COM | 5 3

Training

SUPER GIRL

WORKS: CORE, GLUTES

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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 simultaneously and balance, squeezing your glutes at the top . Drop your arms and legs slightly below parallel to the floor . Perform two sets of 20 reps, holding for three seconds at the top.

TIP
KEEP EYES FORWARD AND CORE ENGAGED.

PLI LEG PRESS WITH HEEL DRIVE


WORKS: 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 your shoulders . 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 your hamstrings . Repeat for two sets of 20 reps.

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Training

SISSY SQUAT WITH ROPE

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WORKS: 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, descend slowly into a squat . Perform two sets of 25 reps, making sure your lower body and core stay under continuous tension.

TIP
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THIS COULD BE YOU...


Ever dream of becoming a personal trainer? These enthusiasts turned their dreams to reality with ISSA education.
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Becoming an ISSA Certied Fitness Trainer has allowed me to be engulfed in my passion! The ISSA course not only taught me anatomy, program development, and nutrition, but also how to establish myself as a professional in the eld. Equally important, it taught me how to set my rates, market myself, and how to start my own company! I am truly living my passion, walking the walk, and helping others achieve optimum health, strength, and happiness. I cant see myself doing anything else!

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Meet the mother-daughter power team ISSA Trainers Carmen and Maizee Demske
Choosing the accredited ISSA to become certied was a very easy choice for us both. Both of us love the opportunity to help others reach their goals and ideally help one become a happier individual. Fitness is about pushing yourself and its you versus you. We hope to inspire others to want to do better and to want to do their absolute best. Putting in hard work and dedication through tness can result to using these traits in everyday life. Carmen is an ISSA Fitness Trainer/Sports Nutrition. She is also a NPC National Level Figure Athlete and is the coach for Team Blaster Girl which is comprised of bikini, tness, gure and other competitive athletes. Maizee is an ISSA Fitness Fitness and an NPC National Level Bikini Athlete. At the age of 18 she is currently in college and studying nutrition and sports science. She is also a coach for Team Blaster Girl and is a sponsored athlete with Pro Supps, Celsius and ProTan.

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>

Make your passion a full-time job like ISSA Trainer Karen Yoakum

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For 25 years, ISSA has provided tness education and certication to over 180,000 people who now help others feel better, look better, and improve the quality of their lives. If youre into tness, ISSA will help you join one of the fastest growing, most rewarding professions today. Call us or visit us online and nd out how you can channel your passion and make a difference as a personal trainer.

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Transform the lives of others like ISSA Trainer and IFBB Pro Michelle Johnson
Everyday, I am thankful I picked the right certication programs with ISSA. Since I received my ISSA Specialist in Sports Nutrition and Certied Fitness Trainer Certications, I have been extremely successful. My athletes have no option but to time their food for exercise and must understand how food manipulates their body, along with proper exercise techniques for optimum shaping. My mainstream clients are on a program I designed based on the principles of ISSA called the Accelerator Program. I am shaping their bodies, but most importantly helping to reshape their lives.

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Recipes

COMFORT FOOD
Serve up your favorite holiday farewithout all the carbs and calorieswith these tasty appetizers and entrees.

Low-Carb

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THE HOLIDAYS bring together families, festivities, and, of course, foodand plenty of it. But you can still celebrate the season to its fullest without destroying your diet or negating your hard-earned results. These recipes were created by Carlo Filippone (aka the Muscle Chef), a three-time national bodybuilding champion and the founder of Elite Lifestyle Cuisine, who knows what it takes to eat healthy without sacrificing taste. Each dish is packed with the perfect balance of protein, healthy fats, and smart carbs, so you can enjoy all the merriment of the holidays without any of the guilt. Party on!
PHOTOGRAPHS BY MOYA MCCALISTER

Cranberry Turkey Cutlets with Wild Rice and Chestnuts


Makes 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 cup water 2 pinches salt 6 packets sugar 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 Pinch black pepper tsp sea salt
DIRECTIONS

Grill or broil turkey cutlets until center reaches 1550. Meanwhile, to make sauce, put cranberries and water in small pot and bring to a boil. Lower heat to

medium and add rest of ingredients. Mix well until cranberries 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.
PER SERVING CALORIES FAT SATURATED FAT CARBS FIBER PROTEIN 316 5g 1g 38g 4g 31g

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MUS CLEANDFITNESSHERS.COM | 61

Recipes

Orange-Honey Pork Loin with Sweet Potato Mash


Makes 4 servings

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Mashed sweet potatoes are a bonanza of vitamins, minerals, and other important nutrients.

A citrusy glaze helps the naturally lean pork loin stay juicy and delicious.
PORK LOIN

1 lb center-cut pork loin, sliced " thick cup orange juice 1 tbsp honey 2 pinches sea salt 4 pinches black pepper 1 tbsp parsley, chopped 46 orange slices
SWEET POTATO MASH

1 large or 2 medium yams (about 12 oz total), baked and peeled 2 tsp honey 4 pinches sea salt 4 pinches black pepper 2 tsp light cream 1 tsp olive oils
DIRECTIONS

Preheat broiler on medium. Place pork loin in an oven pan. Heat juice and honey in a saucepan over medium. Bring to a boil, then simmer 34 minutes. Add salt and pepper. Pour mixture over pork loin. Broil for 12 minutes or until center reaches 1550. For mash, blend all ingredients in food processor until creamy. Place pork loin on a plate alongside mash and top with remaining glaze. Garnish with parsley and orange.
PER SERVING CALORIES FAT SATURATED FAT CARBS FIBER PROTEIN 255 3g 1g 38g 3g 21g

Turkey Meatloaf with Baked Potatoes


Makes 4 servings

Slash the fat and calorie count of this classic comfort food by using lean ground turkey breast.
INGREDIENTS

18 tsp sea salt 4 pinches black pepper 1 egg white 6-oz can tomato paste 4 medium potatoes (about 6 oz total)
DIRECTIONS

until center reaches 1550. Meanwhile, slice open potatoes lengthwise and wrap in foil. Bake for 2530 minutes or until soft in the center. Serve with meatloaf.
PER SERVING CALORIES FAT SATURATED FAT CARBS FIBER PROTEIN 313 2g 1g 48g 6g 30g

1 lb lean ground turkey breast 1 tbsp onion, nely chopped 1 tbsp red pepper, chopped 1 tbsp green pepper, chopped 2 tsp parsley, nely chopped

Preheat oven to 4500. Combine all ingredients through egg white, then blend in 2 oz tomato paste. Pour mixture into a baking pan and shape; top with remaining tomato paste. Bake uncovered for 25 minutes or

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Recipes

WorldMags.net Tomato & Basil Chicken with Garlic Fresh heirloom


tomatoes, if available, make a colorful (and avorful) topping for the chicken breast.

Green Beans
Serves 2

Simple grilled chicken gets an elegant makeover when topped with fresh tomatoes and seasonings.
TOMATO & BASIL CHICKEN

4 tbsp red onion, nely chopped 6 tbsp cherry or vineripened tomato, chopped 4 large basil leaves, chopped 4 pinches sea salt 2 pinches black pepper 2 pinches oregano 2 tsp garlic, nely chopped 2 tbsp olive oil 2 6-oz chicken breasts
GARLIC GREEN BEANS

2 cups green beans 2 tsp garlic, nely chopped 2 tbsp olive oil
DIRECTIONS

Combine onion, tomato, basil, salt, pepper, oregano, garlic, and oil. Mix well, cover, and refrigerate. Grill chicken breast until center reaches 1600. Meanwhile, steam green beans. Top chicken with tomato mixture and serve alongside green beans, tossed with garlic and oil.
PER SERVING CALORIES FAT SATURATED FAT CARBS FIBER PROTEIN 237 15g 2g 5g 2g 21g

Marinated GingerGarlic Chicken & Brown Rice with Cranberries


Makes 4 servings

Juice of 4 lemons 1 cup water 4 6-oz chicken breasts


BROWN RICE WITH CRANBERRIES

Marinating the chicken breast a day or two in advance lets it absorb the rich ginger and garlic avors.
GINGER-GARLIC CHICKEN

1 cup uncooked brown rice 3 tbsp dried cranberries


DIRECTIONS

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 FAT SATURATED FAT CARBS FIBER PROTEIN 357 3g 1g 44g 2g 36g

1 tsp ginger paste 1 tbsp garlic, minced 1 tsp sea salt

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,

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Advertisement

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Recipes

SMART APPS

Kick off your next gathering with these simple-yetavorful appetizers

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145 Calories 4g Fat 1g Saturated Fat 4g Carbs 0g Fiber 22g Protein

Tuna Tapenade
Makes 8 appetizers INGREDIENTS

1 6-oz cans chunk light tuna packed in water 1 tsp red onion, nely chopped Pinch black pepper 2 tbsp olive oil mayonnaise 8 Wheat Thins crackers
DIRECTIONS

Combine all ingredients except crackers in a bowl and mix until well blended. Serve with crackers.

Spinach Dip
Makes 10 appetizers INGREDIENTS

65 Calories 4g Fat 1g Saturated Fat 6g Carbs 0g Fiber 1g Protein

16 oz fresh spinach, boiled or blanched, or one 10-oz package frozen spinach, thawed 1 clove garlic cup scallion, chopped 18 tsp white pepper cup low-fat sour cream cup low-fat mayonnaise tsp dried thyme 10 slices carrots, bell peppers, and celery
DIRECTIONS
FOOD STYLING BY DANA BONAGURA. CARLO FILIPPONE: ROBERT REIFF

Combine spinach, garlic, and scallion in a food processor and pulse until nely chopped. Place in a mixing bowl and add ingredients through thyme. Mix well. Refrigerate a minimum of 3 hours before serving with crudits.

Shrimp & Avocado Mousse


Makes 10 appetizers INGREDIENTS

ripe avocado, mashed small lime 1 tsp Dijon mustard 18 tsp salt 18 tsp black pepper 18 cup sour cream 1 tsp chopped parsley 6 oz cooked shrimp (boiled then chopped in a food processor), plus one whole for garnish 10 Wasa multigrain crackers
DIRECTIONS

80 Calories 2g Fat 1g Saturated Fat 10g Carbs 3g Fiber 5g Protein

CARLO FILIPPONE is a chef and an IFBB pro. His company, Elite Lifestyle Cuisine, delivers healthy, prepared meals in the New York area and Pennsylvania. (elitelifestylecuisine.com)

Combine all ingredients except crackers and stir vigorously until mixture has a mousse-like texture. Serve with crackers.

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Training

Sexy
O Want to fast-track your upper body into an eye-catching X frame? Whip your shoulders into shape. This workout moves your shoulders

WorldMags.net The Secret to


Get to-die-for delts with these multidirectional moves
BY CAT PERRY OWORKOUT BY GINO CACCAVALE

Shoulders
through multiple planes using light resistance to target and reinforce one of your most vulnerable joints, giving them strength, agility, and gorgeous cascading cuts no one can miss. IFBB pro Candice Lewis gets her coveted capped delts with these ve key moves.

DUAL-HANDLE CABLE HIGH PULL


WORKS: SHOULDERS, ARMS, CORE Stand with feet hip-width apart, holding two D-handles attached to a low-pulley cable with your palms facing you . Keeping your posture upright and core engaged, pull cable up until handles reach chin height . Slowly lower cable without letting weight stack touch. Perform two sets of 1215 reps.

TIP
RAISE ELBOWS ONLY TO SHOULDERS SO EMPHASIS DOESNT MOVE TO TRAPS.
PHOTOGRAPHS BY TOM CORBETT

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SEATED RAISE WorldMags.net TO Y-PRESS


WORKS: FRONT AND LATERAL DELTOIDS Sit holding dumbbells at your sides, palms forward . Keep arms straight and lift dumbbells up and out so your arms form a Y . Lower your upper arms until theyre parallel to the floor, elbows bent 90 degrees . Press arms back up to a Y position. Lower back to start, palms still forward. Repeat for two sets of 1215 controlled reps.

TIP
RAISE BAR TO A HEIGHT JUST BEFORE YOU FEEL TIGHTNESS IN SHOULDERS.

TIP
THOUGH SEATED, DO NOT RELAX. KEEP TENSION AT BOTTOM OF MOVEMENT.

STANDING REVERSE-GRIP BARBELL RAISE


WORKS: FRONT DELTOIDS, CORE Stand with feet hip-width apart and legs and core engaged. Hold a barbell in front of your body, arms extended downward with a reverse grip, palms facing outward . Raise barbell to chin level, keeping arms as straight as possible . Lower barbell to starting position without touching your thighs. Perform two sets of 1215 slow reps.

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MUS CLEANDFITNESSHERS.COM | 69

Training

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SINGLE-ARM CABLE LATERAL RAISE
WORKS: FRONT AND REAR DELTOIDS Stand facing a cable machine with feet hip-width apart. Grab a D-handle with overhand grip, palm facing your body. Slowly raise handle out to your side to shoulder height, keeping arm straight . Slowly return handle to start position Perform two sets of 1215 reps. .

TIP
KEEP EYES FOCUSED ON X IN CABLES, AND NEVER CROSS ARMS.

REAR-DELT CABLE CROSS-BACK


WORKS: REAR DELTOIDS, CORE Sit on a stability ball facing a cable crossover machine. Grab left cable with your right hand and right cable with your left hand . With just a slight bend at your elbows, pull and squeeze rear delts downward, opening arms out to form a Y . Return cables to front of body until wrists are in line with shoulders. Perform two sets of 1215 reps.

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ANTIAGING REPORT

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YOUTH DRUG
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Growth Hormone Therapy: Can it really reduce body fat, boost mood, strengthen bones, get rid of wrinkles, tighten saggy skin and give you the energy of a teenager? We have the answers! By Tiffany Strobel

t seems everyone is talking about Human Growth Hormone (hGH) lately. No less than the famed Dr. Oz began a recent show by asking his audience, How many of you want to start feeling 20 years younger right now? Allure magazine, in its Anti-aging Special issue, highlighted growth hormone as its 2013

Theres no doubt about it; in our current fast-paced, youthoriented culture, hGH therapy is hot. However, hGH is not without So its no surprise that when an controversy. The argument isnt oral compound capable of increasing mean, over whether or not hGH plays an endogenous, bioactive, serum (blood) growth essential role in our health and hormone levels... by 682%... was presented at aging (virtually everyone already the prestigious Obesity Societys most recent call-out. Shape magazine began a recent agrees on that). Instead, the con6 FLHQWL F0HHWLQJLQ6DQ$QWRQLR7H[DV growth hormone article with the provocative troversy lies in the best way to The Academy of Womens Healths 21st Annual OHDGLQ:KHQ\RXVHHD\HDUROGDFWUHVV maintain our bodys supply of Congress in Washington, D.C., and then again at who can pass for 35, you can bet that good human growth hormone. the World Congress of Cosmetic Dermatology genes arent the only things responsible for Until recently, most held in Athens, Greece, it created a serious stir. her youthful glow. Fox News, The Today Show, CNN, ABC, and CBS have all contribAn awful lot of people have stopped asking if they uted to the current growth hormone frenzy. Why all the fuss? Simple. To hGH
disciples, human growth hormone therapy

In our youth-obsessed culture people are afraid of being left behind... If you want to keep your edge you cant afford to look your age, let alone look older than you really are.

is truly a religious experience... they believe hGH can help reduce body fat, increase lean muscle mass, boost mood, heighten sex drive, give them plenty of energy, get rid of wrinkles and tighten saggy skin making them look and feel decades not years, but DECADES younger. Celebrities, CEOs, Wall Street execs, models, housewives, athletes and even some high-ranking politicians are all contributing to the rise of hGH popularity.

felt the best way was through expensive prescription injections (although costs can run as high as $1500 per month). However, some experts argue against the use of these synthetic drug injections, because they fear introducing synthetic hGH into the body may upset natural hGH production. Because of these concerns, researchers have spent the last thirty years searching for a reliable, clinically validated way to promote pituitary health, thereby increasing human growth hormone levels naturally.

should be increasing their hGH levels and started asking which hGH-boosting option is right for them. WorldMags.net

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Dr. Amy Heaton, PhD, Director F$IIDLUVIRU RI6FLHQWL 6DQ0HGLFD,QWHUQDWLRQDOVD\V There are three. First, as with hGH injections, SeroVital is not a magic bullet, but one part of a healthy lifestyle choice including a sensible diet and exercise regimen. Second, for proper absorption, you have to take SeroVital-hgh on an empty stomach. That means you UVWWKLQJ HLWKHUKDYHWRWDNHLW in the morning and then not eat anything for two hours, or take it at night, at least two hours after your last meal... before you go to bed. And last but not least, while SeroVital is far less expensive than prescription hGH injections, its still not cheap... SeroVital will cost you about $100 a month. FEATUR E PRODU D CT

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The formula that was the subject QGLQJVLVQRZEHLQJVROG RIWKHVHUHVHDUFK E\6DQ0HGLFD,QWHUQDWLRQDO as a dietary supplement under the trade name SeroVital. And when Dr. Oz disclosed that a recent study [on SeroVital-hgh] showed patients given a special blend of amino acids saw their hGH levels spike more than 6 times... and added, I have been searching for this from the day we started the show. Ive been looking for ways of increasing hGH naturally because I dont like getting the injections, you can imagine the frenzy he created.
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7LIIDQ\6WUREHOLVDQDXWKRUFROXPQLVWDQGEHDXW\HGLWRURI0\)UHH'LHWFRP )UHHVWDQGDUGVKLSSLQJLQWKHFRQWLQHQWDO86$RQO\$OOWUDGHPDUNVDUHWKHSURSHUW\RIWKHLUUHVSHFWLYHRZQHUV$OO5LJKWV5HVHUYHG%5 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. The term controversial youth drug refers to hGH injections.

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Training

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Plyo
Discover unstoppable energy and torch major calories all winter long with plyometrics. These high-powered moves challenge you to sweat it out and catch major air for supercharged results in strength, fat burning, and endurance. Cellucor athlete Karina Baymiller turns up the heat with this blazing workout.
BY CAT PERRY /// WORKOUT BY GINO CACCAVALE PHOTOS BY JARED RYDER PRODUCED BY TARA CANOVA SHOT ON LOCATION AT A-TEAM TRAINING CENTER, LAS VEGAS, NV

POWER of

The Fat-Burning

GETTING STARTED: Plyometrics are explosive exercises that can enhance your muscles stretch-shortening cycle capacity. Translation: It boosts your reflexes and power in a flash. Do this workout no more than twice a week for optimal recoveryand results.

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MUS CLEANDFITNESSHERS.COM | 75

Training

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SIDE HOP TO BURPEE
WORKS: UPPER BODY, CORE, HIPS

Stand with your feet hip-width apart with a barbell or foam roller on the floor on the outside of your right foot . Jump laterally to the right over the bar, keeping your legs together . Perform a squat thrust , then a pushup , and jump back to a standing position. Repeat the movement to the opposite side. Perform for 16 reps, doing eight lateral jumps in each direction.

TIP
Move both legs as one unit when jumping, as if they were glued together to maintain powerful, active support from your core to your toes.

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HAIR AND MAKEUP BY ELAINE GOODLAD

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Training

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TIP
As in all box jump movements, stand and fully extend your legs and hips after landing on the box. You want to work the full range of motion.

BOX JUMP TO KETTLEBELL HIGH PULL


WORKS: SHOULDERS, CORE, BACK, LEGS

Place a kettlebell 12 inches away from the base of an 18-inch plyo box. Straddle the kettlebell with your feet slightly wider than hip width. Jump onto the middle of the plyo box with your feet six inches apart . Jump back down and land on the floor in a squat with your feet wide. Grab the kettlebell and pull it upward to just under chest height . Squat and place the kettlebell back on the floor. Perform for two sets of 12 plyo jumps to high pulls.

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Training

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TIP
Keep your eyes and head straight ahead. Do not look down at your active leg.

TIP
Though you can use any small exercise ball for this move, a Dynamax or soft medicine ball works best.

LEG HOP DIP


WORKS: TRICEPS, CORE

Place your hands shoulder width on a flat bench with your fingers forward. Keep your left leg bent 90 degrees and extend your right leg parallel to floor . Keeping your lower back six inches from the bench, lower into a triceps dip until your elbows are bent 90 degrees . Rise up from the dip and simultaneously hop off supporting left leg, landing on a bent right leg. Perform two sets of 20 dips while constantly switching leg position.

MEDICINE BALL UP-AND-OVER PUSHUP


WORKS: ARMS, CHEST, CORE

Start in a pushup position with your left hand on a medicine ball and your right hand on the floor . Perform a pushup making sure both of your elbows bend to 90 degrees .

Keeping the ball in place, explode upward, landing with your right hand on the ball and your left hand on the floor . Continue up and overs, performing two sets of 16 nonstop pushups.

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INTRAWORKOUT
PERFORMANCE BCAAs

ALPHA AMINO

COMING SOON!

ATHLETE:

KARINA BAYMILLER

.com/Cellucor //

.com/Cellucor //

@Cellucor // www.Cellucor.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Training

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TIP
Always protect your knees during plyometrics! Focus on landing softly to avoid shock to the joints.

ROCKET JUMP TO BICEPS CURL


WORKS: ARMS, LEGS

Start with your feet hip width, dumbbells at your sides, and palms facing inward . Squat and then jump, pointing your toes downward . Land in a squat, stand, then perform a biceps curl with both arms . Repeat movement: squat, jump, squat, curl. Do two sets of 12 reps.

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Read the entire label. 2013

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Weeks

to a

Metabolism

BY SOMMER ROBERTSON-ABIAD

Fire up your bodys natural calorie burn and peel away those extra pounds for good with this comprehensive diet and training program. Your fat cells wont know what hit em!

O In an ideal world, wed all be blessed with a superfast, ultra-efficient metabolism. But in real life, most of us have only to glance sideways at a plate of pasta to feel our jeans tighten. Seems like even if you work out and eat clean consistently, a sluggish metabolism can thwart your best intentions, making you feel like youre stuck on a plateau. We can help: Our comprehensive plan features an ever-changing mix of diet and workout strategies that will keep things fresh and challenge your body in all-new ways. The result? A noticeable uptick in energy and a high-octane metabolism that will turn you into a fat incinerator in just eight weeks.
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WWW.GUILLIANI.COM/DANIEL FIGEROA

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MU S C LE AN D FIT N E S S H E R S .C O M

| 85

8 Weeks to a Turbocharged Metabolism WorldMags.net The Diet Plan


PHOTOGRAPHS BY LISA SHIN

Feed your muscles and keep energy high with smart foods

> Drop and Burn. To keep your metabolism humming,


you have to curtail calories. In each two-week cycle of this meal plan, youll drop calories, primarily by reducing carbs in the second half. Since you cant cut carbs entirelytheyre key for keeping your energy levels upthe ones you do eat will be of the slower-digesting variety (found in foods such as oatmeal, brown rice, and sweet potatoes) to keep you satisfied while maximizing fat loss. Youll also trim dietary fat intake to help further reduce your calories. Protein will stay fairly consistent to ensure youre burning off body fat while preserving metabolism-boosting muscle tissue. > Eat Frequently. Waiting too long between meals can send your body into starvation modeit doesnt know when youre going to feed it again, so it starts to store everything youve already eaten as body fat. In this plan, youll eat six meals per day, spacing them out every two to three hours, to help keep your body fueled and primed to torch calories. > Hydrate, Hydrate, Hydrate! Water is critical to regulating your metabolic rate (and, consequently, your bodys fat-burning mechanisms). Aim to consume roughly 16 cups (1 gallon) of water, spread out over the course of each day. > Supplement for Success. The right supplements can give a sluggish metabolism a boost. Check out six of our favorite vitamins, minerals, and supplements, proven to get results, on page 94.

1 tsp coconut oil Totals: 267 calories, 28g protein, 11g carbs, 14g fats Nighttime Snack
OMELET

cup egg whites 2 oz chicken breast, boneless, skinless 1 cup spinach, chopped SIDE: 10 almonds, raw Totals: 190 calories, 29g protein, 4g carbs, 7g fat Daily totals: 1,825 calories, 196g protein, 135g carbs, 61g fat

Late-morning Snack 1 cup egg whites, scrambled 2 slices sprouted grain bread (such as Ezekiel 4:9) 1 tsp organic jam Totals: 303 calories, 35g protein, 36g carbs, 1g fat Lunch 4 oz turkey breast, boneless, skinless
SALAD

2 cups spinach cup cucumber, chopped cup tomato, chopped


DRESSING

WEEKS 12
Breakfast
SMOOTHIE

DRESSING

30g scoop whey protein isolate cup steel-cut oats, measured uncooked Totals: 305 calories, 32g protein, 36g carbs, 4g fat Late-morning Snack 6 oz sole (or flounder) cup brown rice, measured cooked 1 large grapefruit Totals: 316 calories, 36g protein, 36g carbs, 3g fat Lunch
OMELET

1 tbsp extra-virgin olive oil 1 tbsp vinegar Freshly squeezed lemon, to taste Totals: 421 calories, 38g protein, 30g carbs, 17g fat Dinner 4 oz round steak 1 cup broccoli

WEEKS 34
Breakfast
SMOOTHIE

30g whey protein isolate cup steel-cut oats, measured raw cup blueberries Totals: 345 calories, 32g protein, 47g carbs, 4g fat

1 tbsp extra-virgin olive oil 1 tbsp vinegar Freshly squeezed lemon, to taste Totals: 278 calories, 31g protein, 8g carbs, 15g fat Midday Snack cup apple, sliced cup almonds, raw cup Oikos Greek yogurt (plain) Totals: 300 calories, 19g protein, 19g carbs, 18g fat Dinner 4 oz chicken breast, boneless, skinless cup brown rice, measured cooked 1 cup Brussels sprouts 1 large grapefruit Totals: 317 calories, 30g protein, 46g carbs, 4g fat Nighttime Snack 30g scoop whey protein isolate 1 tbsp almond butter, natural, no salt added Totals: 201 calories, 29g protein, 4g carbs, 9g fat Daily totals: 1,744 calories, 176g protein, 160g carbs, 51g fat
FOOD STYLING BY EUGENE HO

1 cup egg whites 1 cup asparagus small avocado Totals: 326 calories, 33g protein, 18g carbs, 16g fat Midday Snack 6 oz sole (or flounder) cup brown rice, measured cooked
SALAD

EGG WHITES SUPPLY PROTEIN TO KEEP MUSCLES STRONG.

SMOOTHIE

2 cups spinach cup cucumber, chopped cup tomato, chopped

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Huge thanks to all of you who purchased and recommended VPX. Because of your support, we are happy to announce 20 successful years in the supplement industry with breakthrough innovations far too numerous to count. VPX products are now backed by 22 double blind, placebo controlled, gold standard University Studies on humans! This is more than the entire supplement industry combined! Our commitment to excellence and never ending improvement has lead to several new patents in just the past two months. How does this affect YOU? These patents offer you new compounds so cutting-edge that they will blow your mind.

UNLOCKING THE GROWTH FACTOR FLOODGATES

h Patented Creatyl-L-Leucine Peptides: Stable Aqueous Compositions Comprising AmideProtected Bioactive Creatine Species US Patent 8,445,466.

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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.

hPatent Pending: L-Leucyl-L-Isoleucine: Methods of use of Dipeptides and Tripeptides of Branched Chain Amino Acids and Derivatives hPatent Pending: The 2:2:1 Leucine, Isoleucine, Valine Ratio is a Patent Pending Proprietary Blend of BCAAs

CREmTOR is a radically innovative supplement formula that shatters the envelope of creatine and muscle building science. CREmTORs purpose is crystal clear and super scientic: to build muscle and enhance performance by unlocking the growth factor oodgates by simultaneously and synergistically igniting mTOR and GLUT4! The all NEW CREmTOR features a novel scientic Patented breakthrough known as Creatyl-L-Leucine, aka Jack Owocs new mTORC1 Peptide. This Patented CreatineLeucine Amide-Bonded Peptide is combined with another Patent Pending mTOR-inducing breakthrough named L-LeucylL-Isoleucine Peptide to form the building blocks of the worlds most revolutionary muscle building cocktail. The Isoleucine component of the peptide (neglected and misunderstood by the entire supplement industry) is a crucial GLUT4 mediator. These innovations were never accessible until VPX engineered these peptides and made them available to you inside the all new CREmTOR. Even with this surge of scientic inventions far more advanced than our competitors, VPX didnt just stop there. The 2:2:1 Leucine, Isoleucine, Valine Ratio is also a Patent Pending Proprietary Blend of BCAAs. Many supplement companies went afoul by increasing Leucine content in the BCAA prole. While their intentions were noble, their science was faulty. Consuming a Patent Pending 2:2:1 BCAA ratio in CREmTOR allows you to ignite the explosive muscle building power of not only mTOR, but also non-insulin mediated GLUT4! Its the mTOR / GLUT4 BioSynergistic Sizzle that unlocks the growth factor oodgates to build insane muscle and power for you to kick ass on the eld, in the gym and/or on the competitive stage. Hey, its your world --VPX is just rocking it with the all new CREmTOR!

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8 Weeks to a Turbocharged Metabolism


WEEKS 56
Breakfast 1 cup egg whites, scrambled 2 slices sprouted grain bread (such as Ezekiel 4:9) Totals: 286 calories, 35g protein, 32g carbs, 1g fat Late-morning Snack 4 oz sole (or flounder) cup brown rice, measured cooked 1 cup cauliflower Totals: 238 calories, 26g protein, 28g carbs, 2g fat Lunch 4 oz turkey breast, boneless, skinless cup brown rice, measured cooked 1 cup broccoli, steamed large grapefruit Totals: 310 calories, 36g protein, 40g carbs, 2g fat Midday Snack 4 oz sole (or flounder)
SALAD DRESSING

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1 tbsp extra-virgin olive oil 1 tbsp vinegar Freshly squeezed lemon, to taste Totals: 261 calories, 24g protein, 8g carbs, 16g fat Dinner 4 oz turkey breast, boneless, skinless 1 cup broccoli (steamed) 1 tsp coconut oil Totals: 215 calories, 32g protein, 11g carbs, 7g fat Nighttime Snack 30g scoop whey protein isolate 10 almonds, raw Totals: 172 calories, 28g protein, 2g carbs, 7g fat Daily totals: 1,482 calories, 181g protein, 121g carbs, 35g fat

WEEKS 78
Breakfast
SMOOTHIE

2 cups spinach cup cucumber, chopped cup tomato, chopped

30g scoop whey protein isolate cup oats, measured uncooked 1 tsp coconut oil Totals: 341 calories, 32g protein, 36g carbs, 9g fat

ALMONDS ADD A BOOST OF HEALTHY FATS TO ANY MEAL.


Late-morning Snack 4 oz sole (or flounder) 1 cup broccoli Totals: 158 calories, 25g protein, 11g carbs, 2g fat Lunch 4 oz turkey breast, boneless, skinless 4 oz sweet potato, measured cooked 1 cup asparagus Totals: 262 calories, 35g protein, 31g carbs, 1g fat Midday Snack
OMELET

cup egg whites 2 oz turkey breast, boneless, skinless cup green peppers, chopped
SALAD

2 cups spinach cup cucumber, chopped cup tomato, chopped


DRESSING

1 tbsp extra-virgin olive oil 1 tbsp vinegar Freshly squeezed lemon, to taste Total: 296 calories, 31g protein, 13g carbs, 15g fat Dinner 4 oz sole (or flounder) 1 cup zucchini, steamed Total: 132 calories, 23g protein, 7g carbs, 1g fat Nighttime Snack 1 cup egg whites, scrambled
TOPPING

1 tsp coconut oil Totals: 166 calories, 27g protein, 2g carbs, 5g fat Daily totals: 1,355 calories, 173g protein, 100g carbs, 33g fat

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WorldMags.net The Training Plan


PHOTOGRAPHS BY JARED RYDER

The key to a speedier metabolism? Build muscle while blasting fat.

8-WEEK ACTION PLAN

> Lift Heavy. The strength routine is split into two four-week phases. (Day-by-day
moves start on page 92.) The goal throughout is to lift about 85% of your maximum load. By increasing your workload and lifting primarily heavy weights, youll build more muscle and torch fat all day long. > Power Up. Plyometric movements get your heart pumping and allow you to use more fast-twitch muscle fibers, so you pump up the calorie burn with every workout. In weeks 58 of the plan, youll add more of these fast, explosive moves and high-intensity training, which has been shown to be more effective at trimming fat than steady-state exercise alone. > Change Up Your Cardio. Youll perform two types of cardio workouts in both phases of this program. On Days 1, 3, and 5, youll do 4560 minutes of steady-state cardio on a StepMill at 75% of your maximum heart rate (MHR). (If you dont have access to a StepMill, use a treadmill set to an incline of at least 5%.) On Days 4 and 6 in Phase 1 of the program, youll perform 30 minutes of high-intensity interval training (HIIT) with your choice of cardio. (See HIIT Plan, right.) Integrating both types of workouts will allow you to work different energy systems to maximize fat burning.

STRENGTH WORKOUT SPLIT


DAY 1

Shoulders, Abs
DAY 2

Legs
DAY 3

Arms, Abs
DAY 4

Rest
DAY 5

Back
DAY 6

Chest, Abs
DAY 7

Plyometric Circuit
CARDIO SPLIT
DAYS 1, 3 & 5

StepMill or Treadmill
DAYS 4 & 6

HIIT
DAY 7

Rest
Performed on your choice of cardio machine.

HIIT PLAN: WEEKS 14


WARMUP:

5 minutes
INTERVALS:

20 minutes of 15-second sprints (8090% MHR, or max heart rate); 60-second active recovery (50% MHR)
COOLDOWN:

5 minutes
KEEP YOUR ABS ENGAGED FOR SUPPORT THROUGHOUT THE EXERCISE.

HIIT PLAN: WEEKS 58


WARMUP:
HAIR AND MAKEUP BY ELAINE GOODLAD

5 minutes
INTERVALS:

DECLINE PUSHUP (DAY 6)

20 minutes of 30-second sprints (8090% MHR; 60-second active recovery (50% MHR)

Place your feet on a platform and assume a decline pushup position, feet together and palms on floor below shoulders, arms straight. Slowly lower your chest toward the floor, then press back up to start.

Repeat for reps. Tip: Start with a low platform, working your way up to increase the difficulty level.
COOLDOWN:

5 minutes

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8 Weeks to a Turbocharged Metabolism

WorldMags.net Weeks 14
Strength and plyo moves keep your engine revved.

Day 1
Standing Barbell Overhead Press
SHOULDERS

Sets

Reps

34 3 3 3 3 34 34
Sets

10 810 10 1012 10 25 25
Reps

Upright Row Incline Rear-delt Raise Cable Side Lateral Raise Dumbbell Front Raise

ABS

Cable Crunch Lying Leg Raise

Day 2
Single-leg Extension KEEP A SLIGHT BEND IN YOUR ELBOWS AS YOU LIFT AND LOWER. Bulgarian Squat
LEGS

5 4 3 3 3 4
Sets

1012 810 EA. LEG 15 EA. LEG 810 EA. LEG 1012 20
Reps

Barbell Lunge One-leg Hamstring Curl Stiff-leg Deadlift Standing Calf Raise

Day 3
Barbell Curl
BICEPS

34 3 3 3 3 3 34 34

1012 1012 1012 1012 1012 1012 25 25

Dumbbell Hammer Curl One-arm Preacher Curl Cable Pressdown

TRICEPS ABS

Close-grip Bench Press Cable Overhead Triceps Extension Decline Crunch Exercise Ball Crunch

Day 4 Rest day Day 5


Wide-grip Pulldown
BACK

Sets

Reps

5 4 3 34

810 10 68 810

Reverse-grip Bentover Row Dumbbell Power Row Wide-grip Seated Cable Row

INCLINE BENCH FLYE (DAY 6)


Sit on an incline bench holding a dumbbell in each hand. Bring arms out to sides at about shoulder level. Bring hands up and in toward each other. Pause briefly, then slowly return to start. Repeat for reps.

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WorldMags.net 6 BEST METABOLISMWeeks 14 (cont.)


Day 6
Decline Pushup Incline Dumbbell Press
CHEST

BOOSTING SUPPS
Sets Reps

2 2 2 2 2 2 34 34

To Failure 1012 To Failure 810 To Failure 1015 25 25

Supplements can help keep your engine running in top form. Consider adding the following to your daily regimen. 1 MULTIVITAMIN/ MINERAL Why You Need It: Intense training calls for more vitamins and minerals to help catalyze metabolic reactions; a multi can make sure youre covering your bases. Take It: Daily, as label directs 2 CALCIUM Why You Need It: This bonebuilding mineral helps regulate a key hormone that controls how fat is stored and used. Take It: Aim for 1,0001,200 milligrams of calcium per dayhalf in the morning, half at nightto maximize absorption. 3 MAGNESIUM Why You Need It: This tireless multitasker is involved in more than 300 biochemical reactions. Its vital for metabolizing carbs, fats, and ATP, the energy system used during hard training. Take It: 400800 milligrams daily; look for one with magnesium citrate, which is best absorbed by your body. 4 OMEGA-3 Why You Need It: The fatty acids help your muscles recover faster from workouts, prevent muscle breakdown, increase muscle growth, and reduce wear and tear on joints. Take It: Up to 4 grams with food per day in doses of 12 grams 5 VITAMIN C Why You Need It: The antioxidant not only fights damaging free radicals, it also has strong cortisol-lowering effects. Cortisol levels begin to rapidly rise toward the end of your workout, breaking down muscle and slowing recovery. Take It: 5001,000 milligrams daily with food, preferably post-workout 6 COENZYME Q10 Why You Need It: This vitaminlike nutrient fights fatigue and helps you recover faster between workouts. Its also an antioxidant, helping your body neutralize free radicals brought on by hard training. Take It: 200 milligrams daily, with food

Decline Pushup Smith Machine Incline Press Decline Pushup Incline Bench Flye

ABS

Kneeling Cable Crunch Bicycle

Day 7
Box Jump
PLYOMETRIC CIRCUIT

Circuit 1

Circuit 2

Circuit 3

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 sec. 45 sec. 45 sec. 45 sec. 45 sec. 45 sec.

60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.

Pushup Lunge Jump V-up Barbell Curl Burpee

TO MAXIMIZE GAINS, PAUSE FOR A MOMENT AT THE TOP OF THE MOVEMENT.

ONE-LEG HAMSTRING CURL (DAY 2)

Lie facedown on a leg curl machine, extending legs so your knees are just off the end of the bench. Keeping your body flat on the bench, curl

one leg up as far as possible by fully contracting your hamstring. Pause.

Slowly lower weight back to the start. Repeat for reps, then switch legs.

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8 Weeks to a Turbocharged Metabolism

WorldMags.net Weeks 58
Adding in supersets boosts results and calorie burn

Day 1
Smith Machine Shoulder Press Throw
SHOULDERS

Sets

Reps

45 3 3 3 34 34

810 1012 25 25

Lying Cable Front Raise superset w/Lateral Raise Dumbbell Overhead Press superset w/Bentover Rear-delt Flye Crunch

SCULPT SEXY DELTS WITH DUMBBELL OVERHEAD PRESS TO FLYE..

ABS

Day 2
Leg Extension superset w/Jump Squat Barbell Front Squat
LEGS

Sets

Reps

5 34 34 3 34 3 4 34

810 810 1012 810 EA. LEG 1012 20

Walking Lunge One-leg Hamstring Curl Stiff-leg Deadlift Donkey Calf Raise superset w/Seated Calf Raise

Day 3
Standing Alternate Dumbbell Curl
BICEPS

Sets

Reps

4 34 3 3 3 3 34 34

1012 1012 810 1012 810 810 25 25

Cable Rope Curl Smith Machine Curl Throw Cable Pressdown

TRICEPS

Smith Machine Close-grip Bench Press Throw Barbell Skull Crusher

SMITH MACHINE SHOULDER PRESS THROW (DAY 1)

back to the start position with bar under your chin.

ABS

Cable Crunch Lying Leg Raise

Sit on a shoulder-press bench or a bench that adjusts to 90 degrees in front of a Smith machine. Take an overhand, shoulder-width grip, and unrack the bar. Start with the bar under your chin and just above your upper chest. Press the bar straight up overhead fast and explosively, allowing the bar to leave your hands in the top position. Catch the bar and slowly lower

SMITH MACHINE CURL THROW (DAY 3)

Set up the bar of a Smith machine at about mid-thigh. Stand in front of the bar with feet hip width and grasp it with an underhand grip, palms facing up. Begin with your arms extended toward the floor and your knees slightly bent. Contract your biceps to curl the bar up fast and explosively, allowing the bar to leave your hands in the top position.

Catch the bar and slowly lower back to the start position.

LYING CABLE FRONT RAISE (DAY 1)

Begin with your arms fully extended resting on your thighs, legs straight, and heels flat on the floor. Keeping your arms straight with just a slight bend in your elbows, lift the bar in front of you until your arms are parallel to the weight stack. Hold for a count, then slowly lower to the start position.

Grasp a straight-bar attachment on a high-pulley cable, setting up with an overhand grip (forearms facing away from you). Lie on the floor in a cable crossover station with your feet closest to the weight stack.

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8 Weeks to a Turbocharged Metabolism WorldMags.net


SMITH MACHINE CLOSE-GRIP BENCH PRESS THROW (DAY 3)

Weeks 58 (cont.)
Day 4 Rest day Day 5
Wide-grip Pulldown
BACK

Lie faceup on a flat bench with your feet flat on the ground. Grasp a bar just outside shoulder width and lift it off the rack. Slowly lower the bar toward your lower chest, keeping your elbows pointed out to the sides, until its just an inch or two above your chest. Press the bar back up forcefully in a slight arc so it stops over your neck and just short of locking out your elbows.
CHEST

Sets

Reps

3 3 4 34 3

810 810 10 1012

Kneeling Singlearm Pulldown Plank Dumbbell Row Straight-arm Lat Pulldown superset w/Hyperextension

Day 6
Pushup Power Pushup Incline Dumbbell Press Barbell Bench Press Pec-deck Flye
ABS

Sets

Reps

2 3 3 3 1015 34 34

To Failure To Failure 1012 810 1015 25 25

Repeat for reps.

KNEELING SINGLE-ARM PULLDOWN (DAY 5)

Grasp a straight-bar attachment on a high-pulley cable with one hand, arm extended overhead and slightly in front of your shoulder. Kneel in front of the machine, facing the weight stack with your knees shoulder-width apart. Pull your elbow down and back toward the floor. Pause briefly at the bottom of the movement, then slowly extend your arm back to the start position. Repeat for reps, then switch to the other arm.

Figure Eight Reverse Crunch

Day 7
Jump Rope
PLYOMETRIC CIRCUIT

Circ. 1

Circ. 2

Circ. 3

30 sec. 30 sec. 30 sec. 30 sec. 30 sec. 30 sec.

45 sec. 45 sec. 45 sec. 45 sec. 45 sec. 45 sec.

60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.

Barbell Thruster Tuck Jump Dumbbell Curl Burpee to Pullup Mountain Climber

PLANK DUMBBELL ROW (DAY 5)

Assume a pushup position with feet hip-width apart. Grasp a pair of dumbbells, palms facing in and shoulder-width apart. Keeping your core contracted, balance your weight on your right hand as you pull the dumbbell in your left hand up to the side of your chest, bending your elbow as you pull it upward.

Return the dumbbell to the floor and repeat with opposite arm.

ing your arms. This is the start position. Keeping the barbell at shoulder level, push your hips back and drop into a squat position. Pressing through your heels, explode back up while pressing the bar overhead so that your arms are fully extended. Return to the start position and repeat.

BARBELL THRUSTER (DAY 7)

Stand with your feet shoulder-width apart, and grab a barbell slightly wider than shoulder width, wrapping your thumbs around the bar. Lift the bar to about shoulder level by extend-

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Supplements

Energy Boosters
The Best All-Day
Banish fatigue and maximize your workout results with these seven invigorating supplements
BY STEVEN STIEFEL PHOTO BY LISA SHIN

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We all need a little extra energy sometimeswhether its a quick pickme-up to get going in the morning or something to help banish that dragging feeling on your way to the gym. These supplements are proven to help buoy you up without a subsequent crash. When you need energy most, these boosters allow you to control exactly how much and what kind of lift you really get. Follow label directions, starting with the lowest recommended dosages, and increase as needed.

Give your iced coffee an extra kick by blending in energyenhancing supplements. Try this shake (recipe, page 102) for a pre-workout pick-me-up.

100 | M&F

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FOOD STYLING BY EUGENE HO

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My SmartShake never leaves my side. $VDSURIHVVLRQDODWKOHWH,FDQWDRUG to miss my daily dose of supplements. SmartShake makes it easy for me to stay WDQGKHDOWK\,ZLOOQHYHUXVHDQRWKHU shaker cup again.

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Simplify your training with SmartShake, a smart new take on the original shaker cup. Its three compartments conveniently store powder or pills - making it easy to take your daily supplements. -NVRSGDS HLDSNMCNTSVGX CDK@&@QBH@R@XR I will never use another shaker cup again

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Supplements

WorldMags.net Ultimate
BPI Sports Stim-Elite can boost your alertness and fat loss. $50, bpisports.net

Pre-workout Energy Booster


Try this energizing shake b ore your next workout to help get you moving and i prove performance.

Green Coffee Extract


BEST FOR: Feeling mentally sharp
HOW IT WORKS: This tasty supplement includes the extract of the unripe whole coffee fruit, which supports brain function and alertness by boosting neuron activity. The extract is also high in antioxidants that promote new brain cells. USE IT: Take one scoop daily on an empty stomach with 68 ounces of cold water.

INGREDIENTS

1 tsp freeze-dried instant coffee 1 scoop protein powder (about 20g) (use chocolate for a mocha avor) large banana (use frozen for a creamier texture) 4 oz milk (soy, almond, or skim) 4 oz water Ice to taste
SUPPLEMENTS (OPTIONAL)*

35g creatine 3g BCAAs 3g arginine


Each serving has 100mg of fat-activating raspberry ketones. $25, sann.net

* Add in any or all of these supplements to boost energy during your workout. You can also add low-fat yogurt (about 4 oz) or peanut butter to turn this into a meal-replacement shake.

Raspberry Ketones
BEST FOR: Boosting energy when youre watching calories
HOW IT WORKS: Raspberry ketones are derived from the fruit and help your body release stored fat for energy instead of using muscle tissue. They also help boost metabolism, so youll burn even more calories daily. USE IT: Take 100200mg about 30 minutes before meals.

especially effective taken before and after workouts. They help quickly drive creatine, glucose, and other nutrients into muscle cells to efficiently fuel activity. Postexercise, BCAAs help reduce the amount of the stress hormone cortisol, which then helps you feel less tired and sore. USE IT : As a stand-alone powder or in capsule form. Take about 3g of BCAAs before and after workouts for a total of up to about 6g per day.

GAT Muscle Martini enhances nutrient delivery. $42, teamgat.com

Branched-Chain Amino Acids (BCAAs)


BEST FOR: Improving workout performance and speeding recovery

ON Creatine caps contain 2,500mg of the supp. $19, optimum nutrition.com

Creatine
BEST FOR: Stronger workouts
HOW IT WORKS: Creatine is a crucial part of the adenosine triphosphate (ATP) cycle, the series of reactions

BCAAs (which include leucine, isoleucine, and valine) are

HOW IT WORKS :

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that fuel immediate energy. The more creatine present in your muscles during workouts, the more rapidly your body can produce energy, which translates into an ability to perform more reps before reaching fatigue. USE IT: Take 25g before and after workouts for a total of up to 10g per day. Start with the low-end dosage and slowly work up. It may initially make you look slightly bulkier, but that effect is temporary.

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amino acid theanine, which helps you feel more relaxed while sharpening your mental focus (making it a great supplement for later in the day). USE IT: Take 4001,000mg of green tea extract (standardized for about 50% EGCG) up to twice a day.

BeautyStrong is a muscleenergizing matrix. $50, beautyfit.com

Caffeine Anhydrous
BEST FOR: Long-lasting energy
HOW IT WORKS : The dry form of caffeine is often simply labeled as 1,3,7trimethylxanthine, but its the same stuff youll find in your morning cup of coffee. Caffeine quickly perks you up by stimulating your central nervous system, but it also fuels other energy systems, providing a significant workout boost. Research shows that taking caffeine about an hour before exercise allows you to lift more weight. Other studies have found that caffeine also allows you to perform more reps because it blunts muscle fatigue. USE IT: If youre looking to improve your workout results, cut caffeine intake at other times of the day and take 100400mg of caffeine anhydrous an hour before exercise.

NLA Uplift fires up fast-twitch muscle fibers. $35, nlaperformance.com

Vanish Fat Metabolizer has energy boosters and aminos. $70, prosupps.com

Arginine
BEST FOR: Energizing workouts
HOW IT WORKS: Arginine is an amino acid that readily converts to nitric oxide (NO), a gas molecule that causes your blood vessels to relax, allowing a greater flow of oxygen and nutrients. Youll especially feel the difference in the muscle groups youre working, since these extra nutrients and fluids allow your muscles to perform more work. USE IT: Take 35g once or twice daily, at least one dose pre-workout.

Green Tea Extract


BEST FOR: Battling the 3 p.m. slump
HOW IT WORKS : Green tea extract contains a high concentration of catechins, nutrients that help boost the energizing brain chemical norepinephrine. It also contains the

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Real Life

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The Fit Housewives of

New York

Dianna Coppinger 33 yrs old 5'1" 110 lbs


CATEGORY: NPC bikini TITLES: 2012 Pittsburgh Championships, 4th

Jen Hernandez 51 yrs old 6' 170 lbs


CATEGORY: IFBB physique TITLES: I made it to the top 5 in the 2012 Australia Pro!

Yeshaira Robles 33 yrs old 5'2" 116 lbs


CATEGORY: IFBB bikini TITLES: 2013 Pittsburgh Championships, 1st; 2013 NY Pro, 1st; 2012 Valenti Cup, 1st; 2012 Ft. Lauderdale Cup, 1st INSPIRATION: My fianc, Marco Rivera, got me into working out and competing. Also, my family, friends, and fans motivate me to get better and better. BEST ADVICE: Never give up! All of this was a dream of mineand now Im living it! CHEAT TREATS: Pizza and wings, and a scoop of Baskin-Robbins chocolate chip ice cream! HEALTHY EATS: MHP Isofast milkshake protein (I love the chocolate flavor!) and MHP Power Pak pudding in both vanilla and chocolate.

Anna Soto 39 yrs old 5'5" 132 lbs


CATEGORY: NPC figure INSPIRATION: Ava, my wise 6-yearold daughter; and John, my wonderful and very cool 21-year-old son. BEST ADVICE: If you set a goal, youll have a better chance of succeeding. Go in headfirst! Do something big! I had a fear of going onstage, but then I loved it. I always say to myself, Dont be afraid to face setbacks, obstacles, and failures, because they will bring you to a better tomorrow. CHEAT TREAT: Five Guys cheeseburger (hold the mustard!) and fries. BY DAY: I work in safety management for a construction company. MUST-HAVE WORKOUT ITEM: American Apparel fanny packs to carry my essentials to and from the gym. I have them in five different colors. PHOTOGRAPHS BYJAY SULLIVAN

INSPIRATION: My 6-year-old son INSPIRATION: Knowing that, for me, and 3-year-old daughter. age is not a setback. Theyve taught me to stay focused so BEST ADVICE: I dont bedistractions dont lieve in I cant do it. ily, s m a f get in my way. Also, My and fan my pal Yeshaira CHEAT TREAT: French ds, get frien re me to (see right) got me fries! And if I want i p ins better! . competing. Shes a glass of wine, Ill R a my go-to girl! have it. Everything in hair moderation, though! Yes MANTRA: Strong is what happens when WHAT MOTIVATES ME: Im a you run out of weak. grandmother, and I want to be a healthy example for my MUST-HAVE WORKOUT ITEM: Neoprene beautiful grandchildren. belt to protect my lower back. MUST-HAVE WORKOUT ITEM: My hipHEALTHY EATS: Oatmeal and egg hop music. When Im exercising, Im whites give me energy to push in the zone and dont want people to through tough workouts. talk to me!

104 | M&F

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HAIR BY KRISTEN RUGGIERO. MAKEUP BY STEFANIE SYAT. STYLING BY SAMANTHA BATES. ON DIANNA: TOP: SAUCONY, BOTTOM: ELISABETTA ROGIANI. ON JEN: TOP: NUX, BOTTOM: LULU LEMON ATHLETICA. ON YESHAIRA: TOP: NIKE DRI FIT, BOTTOM: ELISABETTA ROGIANI. ON ANNA: TOP: ONZIE, BOTTOM: ELISABETTA ROGIANI

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Delicious Convenient Nutritious

WATER BOOSTERS
Shape magazine, long recognized as the authority on women's health and fitness, introduces Shape Water Boosters. These innovative products not only enhance the flavor of water, they transform it into a nutrient-rich, calorie-free beverage that tastes great and supports your active lifestyle. Available in 4 natural and refreshing flavors, simply add Shape Water Boosters to water and enjoy! Theyre your perfect companion for on-the-go nutrition!

Supports Overall Supports OverallHealth* Health* Helps Promote Weight Management* Designed to Enhance Energy Levels* Vitamin CC && Folic Raspberry Ketones Ketone & Green Tea Extract & Vitamin B12 Vitamin FolicAcid Acid Raspberry &Chromium Chromium Aai && Other Superfruits Vitamins B6, B12 & D Taurine & Tyrosine Aai Other Superfruits

Helps Nourish Hair, Skin & Nails* Biotin & Collagen Proprietary Herbs & Fruit Extracts

Transform ordinary water into a great-tasting beverage with benefits!


A V A IL AB LE AT :

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Not all products available at all stores.
*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. SHAPE and are trademarks of Weider Publications, LLC., used under license agreement.

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Muscle & Fitness Hers 2013 Editorial Survey


We want to hear from you! Tell us how were doing. Take a few minutes to complete this survey and return it to us at Muscle & Fitness Hers Survey, 4 New York Plaza, 2nd Fl., Attn: DF, New York, NY 10004; or take it online at muscleandtnesshers .com/2013magazinesurvey. Well randomly choose one name from the completed surveys to receive a $250 Amex gift card. Five others will each receive a $50 Amex gift card.
FOLD

1. How do you usually obtain your copy?

T Subscribe T A lot T A lot T A lot


Online page Pulse Training Pulse Nutrition Pulse Health Pulse Fat Loss Hers Girl Pulse Transformation Hers Guy Pulse Beauty Pulse Style Ask the Expert Pulse Personality Real Life Hers Local Hers Global

T Buy at newsstand or store T Somewhat T Somewhat T Somewhat

T Digital copy T Not very much T Not very much T Not very much

T Other T Not at all T Not at all T Not at all


Favorite Least Favorite

2A. How much did the cover model contribute to your decision to purchase this issue?

2B. How appealing to you is the cover model?

3. How much did the cover stories influence your decision to buy this issue?

4. Please indicate your three favorite and least favorite sections/departments:

T T T T T T T T T T T T T T T T Bikini Models T Celebrities

T T T T T T T T T T T T T T T

FOLD

5. Which type of models do you prefer on the cover?

T Figure Models

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PLACE STAMP HERE

Muscle & Fitness Hers Survey Attn: DF 4 New York Plaza, 2nd Fl. New York, NY 10004

FOLD

6. How often do you visit the Muscle & Fitness Hers website?

T Every day T Blogs T Training articles T Training T Training

T Several times a week T Training videos T Recipes T Nutrition T Nutrition

T Several times a month T Once a month or less T Fat loss articles T Supplement articles T Fat Loss T Fat Loss T Yes T Yes T Health T Health

T I dont visit the website

7. Do you visit the Muscle & Fitness Hers website for:

T Nutrition articles T I dont visit the website T Supplementation T Supplementation T No T No T Didnt like the cover model T Other T Male T 5564 T 65 or older

8. What information are you most interested in reading in Muscle & Fitness Hers?

T Recipes T Recipes

9A. Which subject would you like to have more of?

9B. Do you want to learn more about sports supplementation? 10. Did you purchase the last issue of Muscle & Fitness Hers? 11. If you didnt purchase the last issue, tell us why.

T Nothing on the cover interested me T Went to the website instead


12. Are you: 13. Which best describes your age?

T Bought another magazine instead T Just decided to skip an issue T Female

FOLD

T Under 18
14. Are you:

T 1820

T 2124

T 2534

T 3544

T 4554 T Married

T Single (never married) T $25,000


$34,999

T Widowed/Divorced/Separated

15. Which best describes the total combined annual income for all working members of your household?

T Under

$25,000

T $35,000
$49,999

T $50,000
$74,999

T $75,000
$99,999

T $100,000 T $125,000 T $150,000


$124,999 $149,999 or more

16. Contact Info:


Name: Address: City: State: Zip: E-mail:

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BE THE FIRST TO TRY NEW SUPPLEMENTS


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FROM THE EDITORS OF

EACH JACKED-IN-A-BOX INCLUDES: BOXES SHIP FREE EVERY MONTH!


5 SUPPLEMENT SAMPLES EACH MONTH AT LEASTA WORKOUT FROM AN EDITOR

Members receive a subscription to Muscle & Fitness Hers, FLEX, Muscle & Fitness, or Mens Fitness

OTHER s &2%% 3()00).' AT 4HE -USCLE  &ITNESS 3TORE MEMBER s  OFF ANY  ORDER AT 4HE -USCLE  &ITNESS 3TORE WHEN YOU JOIN BENEFITS s 0OST PRODUCT REVIEWS ON NEW PRODUCTS FOR OUR READERS n JUST LIKE AN EDITOR
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INSIDE OCTOBERS WorldMags.net

Women received a sample of NLA Uplift. 5PLIFT BY .,! FOR (ER IS A CLEAN ENERGY PRE WORKOUT SPECIlCALLY FORMULATED AND DOSED JUST FOR WOMEN 0ACKED FULL OF CLEAN STIMULANTS NO BOOSTERS AND AMINO ACIDS 5PLIFT WILL GIVE YOU SUSTAINED FOCUSED ENERGY WITHOUT ANY CRASH OR JITTERY FEELING 5PLIFT CONTAINS NO CREATINE TO PREVENT BLOATING

NLA Uplift

VPX Protein Rush Shake

"EST TASTING  STAGE PROTEIN COMPLEX 7ITH A FAST ACTING WHEY PROTEIN 0ROTEIN 2USH IS GUARANTEED TO GET THE ESSENTIAL AMINO ACIDS INTO YOUR SYSTEM FAST FOR DRAMATIC MUSCLE BUILDING !ND WITH SLOW ACTING CASEIN PROTEIN 608 HAS ADDED THE ANTI CATABOLIC DIMENSION TO INSURE THAT YOUR MUSCLES ARE FED THROUGHOUT THE DAY BONUS 1 out of every 10 boxes included a 12 ounce Protein Rush Shake.

Beast Aminolytes

.OW DELIVERING  GRAMS OF TOTAL AMINO ACIDS OUR REDESIGNED FORMULA WITH ELECTROLYTES ENHANCES MUSCLE ENDURANCE DURING WORKOUTS AND ACCELERATES POST WORKOUT RECOVERY "EAST !MINOLYTES ALSO AIDS IN MUSCLE REPAIR FUELS MUSCLE GROWTH REPLENISHES ELECTROLYTES AND DISSOLVES QUICKLY

3YTHA  )SOLATE IS "3.S LATEST ULTRA PREMIUM PROTEIN POWDER MADE WITH  ISOLATE PROTEIN SOURCES !  BLEND OF WHEY PROTEIN ISOLATE AND MILK PROTEIN ISOLATE A HIGH QUALITY SOURCE OF SLOW DIGESTING CASEIN THE FORMULAS UNIQUE )SOLAST PROTEIN MATRIX DELIVERS A MIX OF FAST AND SLOW RELEASE PROTEINS THAT PROMOTES A MODERATELY PACED RELEASE OF AMINO ACIDS TO FUEL ACTIVE MUSCLES

BSN Syntha-6

'LYCO&USE 2APID 0ERFORMANCE AND 2ECOVERY 3UPERCARB IS A RARE SUPPLEMENT SUITABLE FOR BOTH BODYBUILDERS AND PERFORMANCE ATHLETES )T IS MADE UP OF HIGHLY BRANCHED CYCLIC DEXTRIN A UNIQUE CARBOHYDRATE DESIGNED FOR FAST GASTRIC CLEARANCE 'LYCO&USE IS ALSO LOADED WITH HIGH QUALITY ELECTROLYTES AND IS SUGAR AND GLUTEN FREE

Gaspari GlycoFuse

MHP Dopamite

$IETING SUCKS BUT $OPAMITE HELPS MAKE DIETING EASIER -(0S $OPAMITE WORKS BY HELPING YOUR BODY BALANCE A NATURALLY OCCURRING CHEMICAL KNOWN AS DOPAMINE WHICH HELPS PROMOTE HEALTHY LEVELS OF SATISFACTION MOTIVATION AND ENERGY 4HIS MAKES IT EASIER TO AVOID OVEREATING BURN FAT LOSE WEIGHT n AND ACHIEVE THE SIX PACK SET OF ABS YOUVE ALWAYS WANTED

! TRULY COMPLETE ATHLETIC PERFORMANCE PRE WORKOUT SYSTEM !SSAULTS PRE WORKOUT FORMULATION IS THE MOST ADVANCED AND COMPLETE PRE WORKOUT SYSTEM ON THE MARKET 0RECISION ENGINEERED TO GIVE ATHLETES THE ULTIMATE PERFORMANCE ADVANTAGE OVER THE COMPETITION !SSAULTS  STAGE DELIVERY SYSTEM ADDRESSES EVERY ANGLE OF PERFORMANCE SIZE ENERGY FOCUS STRENGTH AND ENDURANCE

MusclePharm Assault

1UEST 0ROTEIN "ARS ARE THE CLEANEST BAR ON THE MARKET WITH G PROTEIN  G ACTIVE CARBS AND NO SUGAR ADDED !VAILABLE IN  INCREDIBLE mAVORS 1UEST "ARS FUEL YOUR HEALTHY LIFE WITH PERFECT NUTRITION AND AN AMAZING TASTE

Quest Protein Bars

-USCLES LOVE THIS STUFF 3UGAR FREE -USCLE -ARTINI IS THE 5LTIMATE !MINO 3UPERDRINK $RINK THIS DELICIOUS BLEND OF AMINO ACIDS AND ANTIOXIDANT NUTRACEUTICALS DURING WORKOUTS IN BETWEEN MEALS OR ANY OTHER TIME YOU WANT TO PROTECT LEAN MUSCLE AND PROMOTE FASTER RECOVERY WITHOUT SLOWING DOWN FAT LOSS Jacked-in-a-Box members who received Muscle Martini can enter to win A Pill Speaker from Beats by DRE. Go to muscleandtness.com/gatbeats for details.

GAT Muscle Martini

The vendors who have samples that were included in jacked-in-a-box.com have provided these statements. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to treat, diagnose, cure, or prevent any disease.

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Hers Local

Photo and text by J.M. Manion, jmmanion.com

Camala RodriguezMcClure
Age: 32 Hometown: Denver, CO Height: 5'5" Hair: Dark Brown/Black Eyes: Dark Brown

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Favorite Fitness Feat


I recently got married, and my husband, Andrew, and I love to hike some of the highest mountains in Coloradothe 14ers, which have an elevation of more than 14,000 feet. Last July, we summited the two largest mountains in the stateMount Massive (14,428 feet) and Mount Elbert (14,400 feet).

Favorite Cheat Meal


A bison burger with an over-easy medium egg, jalapeos, kale, and cherry habanero mustard, served on top of a slice of P28 high-protein bread, which has been lightly toasted with spray butter, and 1 tablespoon of P28 peanut butter (all together, and trust me, its delicious!). Plus a side of sweet potato fries!

Favorite Part to Train


Right now, I love to train my lower body. Sculpting a beautiful physique requires me to stay open to all training techniquesplus I do a healthy dose of yoga on the side.

Must-have Supplement
I always have a good whey protein isolate powder and L-glutamine in my regimen.
Camala Rodriguez-McClure can be contacted for appearances and modeling exclusively through FMG, fmg-fitnessmanagementgroup.com

IFBB Titles/Placings
2013 IFBB Omaha Pro Figure 2nd Place 2013 IFBB California Pro Figure 1st Place, Overall 2013 Figure International 6th Place 2012 IFBB Ft. Lauderdale Cup Pro Figure 3rd Place 2012 IFBB Arnold Classic Europe Fitness International 8th Place 2012 IFBB Fitness Olympia 9th Place

110 |

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Calendar
IFBB PRO LEAGUE

November

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02 ELITE MUSCLE CLASSIC BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Greensboro, NC. Contact Quincy Roberts, (336) 9874007, qrelite@gmail.com. 16 EASTERN USA BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* New York, NY. Contact Steve Weinberger, Powerhouse Gym, (516) 933-1111, bevfrancis.com.

02 IFBB SACRAMENTO PRO


BIKINI, MENS PHYSIQUE Sacramento, CA. Contact Ted Williamson/John Tumanm, (209) 480-1798/(951) 687-9366, bbspy @aol.com/tedwm@aol.com, spectrumtnessproductions.com.

02 IFBB DAVENPORT
PRO BIKINI Davenport, IA. Contact Jack Titone, (314) 686-3828, npcmidwest.com.

02 WESTERN MICHIGAN BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Grandville, MI. Contact Remi Bruyninga, (734) 0730-0351, motorcitytness@provide.net. 02 SACRAMENTO BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Sacramento, CA. Contact Ted Williamson/John Tumanm, (209) 480-1798/(951) 687-9366, bbspy@aol.com/ tedwm@aol.com, spectrum tnessproductions.com. 02 TEXAS STATE NATURAL BODYBUILDING Pugerville, TX. Contact Dave Goodin, (512) 5399598. (Team Universe qualier) 09 IRONGAMES BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com. 09 OKLAHOMA CITY GRAND PRIX BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Oklahoma City, OK. Contact Sherry Smith, (918) 938-2642. 09 EAST COAST BODYBUILDING* Elmwood Park, NJ. Contact Maz Ali, Bodyworx Hardcore, (201) 937-5143. 09 KENTUCKY MUSCLE BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Louisville, KY. Contact L. Brent Jones, (502) 387-3808, lbrentjones@kentuckymuscle .com, kentuckymuscle.com. 09 MOMMA OS MIDNIGHT SUN BODYBUILDING* Anchorage, AK. Contact Shawn Clapp, (866) 8520766, shawn@alaskamuscle.com. 09 IDAHO CUP BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Garden City, ID. Contact Dakota Routh/Xplicit Promotions, LLC, (208) 440-2360. 09 JAY CUTLER BALTIMORE CLASSIC BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Baltimore, MD. Contact Remi Bruyninga/Cutz Promotions, (410) 684-6924. 15/16 WESTERN REGIONAL BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Mesa, AZ. Contact Miles P. Nuessle, (602) 326-3476, npcmilesproductions.com.

16 WEST VIRGINIA STATE/ MID ATLANTIC GRAND PRIX BODYBUILDING* Wheeling, WV. Contact Andy Bartolovich, (304) 280-4925, abartolovich @yahoo.com. (WV Closed to WV Residents Only/Mid Atlantic Open to all athletes) 16 NORTHWEST FLORIDA FLEX FEST BODYBUILDING Pensacola, FL. Contact Scott Perry/Mauri Harrison, (850) 969-9111, npcexfest.com. 16 ROCKY MOUNTAIN BODYBUILDING, FITNESS, BIKINI, PHYSIQUE* Golden, CO. Contact Jeff Taylor, (303) 282-9999, coloradonpc.com. 16 NATURAL MID STATES MUSCLE CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Rockford, IL. Wheelchair Division. Contact Kevin Noble, (815) 6708008, kevinthenoble @aol.com, kevinnoble.com. 30 SOUTH FLORIDA DISTRICT BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE Contact Sergio Pacheco, Pachecos Physique Gym, (305) 301-1314. (Open to NPC Athletes who reside in FL South/District Qualier for JR USA/JR Nationals Overall winner)

NEW

PINK

02 IFBB NORTH AMERICAN


BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Pittsburgh, PA. Contact Gary Udit, (412) 377-1438, gudit@comcast.net, garyudit.com.

09 IFBB IRONGAMES PRO BIKINI Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com. 09 IFBB KENTUCKY MUSCLE PRO FIGURE Louisville, KY. Contact Brent Jones, (502) 387-3808, lbrentjones@kentuckymuscle .com, kentuckymuscle.com. 15/16 IFBB FELICIA ROMERO PRO FIGURE CLASSIC Mesa, AZ. Contact Miles Nuessle, milesproductions.com. 15/16 IFBB TIJUANA PRO
MENS BODYBUILDING, BIKINI Tijuana, Mexico. Contact Francisco Cabezas Gutierrez, tjmuscle@hotmail.com.

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November
22/23 MENS & WOMENS
NATIONALS BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Fort Lauderdale, FL. Contact Pam Betz, pambetz@aol.com, nationalbodybuilding.com.

December
14 EXCALIBUR BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com.

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February
01 LEGENDS CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* South Las Vegas, NV. Contact Jon Lindsay, (310) 796-9181, musclecontest.com. 08 GOLD COAST MUSCLE CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com. 08 MUSCLE EVOLUTION BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* San Jose, CA. Contact Steve OBrien/ George Jackson, (408) 384-9039, musclesportproductions.com.

NPC LOCAL & REGIONAL

November
02 PARADISE CUP BODYBUILDING, FIGURE, PHYSIQUE* Honolulu, HI. Contact Greg Lefcourt/Mark Pokraka, (808) 368-7312, glefcourtribi@gmail .com/mark@paradisecup.com. 02 LAS VEGAS CLASSIC MENS BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Las Vegas, NV. Contact Steve Karr, (702) 367-2937, npclasvegasclassic.com. 02 GOLDS CLASSIC BODYBUILDING* West Long Branch, NJ. Contact Frank Catania, Bodyworx Hardcore, (201) 937-5143.

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For additional local event listings, information on entering these contests, and more, go to npcnewsonline.com and ifbbpro.com

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Pat# 5813950

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207-422-2051

TRAIN BETTER

TM

VersaGripps.com

Hers Global

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Gal Ferreira Yates


IFBB PHYSIQUE PRO
;OL)YHaPSPHUIVTIZOLSSOHZO\ZIHUKHUKZP_ [PTL4Y6S`TWPH^PUULY+VYPHU@H[LZPUOLY JVYULYI\[OLYZ\JJLZZZ[HUKZVUP[ZV^U
BY NICOLE ADAMO // PHOTO BY CHRIS ZIMMERMAN

How did you start competing?


Growing up in Brazil, I studied dance and gymnastics, and I took part in aerobic competitions. I met Waldemar Guimares, one of Brazils top bodybuilding coaches, on a beach in south Brazil at the end of 2006, and he encouraged me to take part in fitness competitions. I started training shortly after that and won overall South American and the World Championships in 2007. I won at the 2012 Nordic Pro show in Finland, and this year, I switched from figure to physique. I have a naturally muscular booty and legs, so this category suits me better.

Where did you meet Dorian?


We met when I was doing the Arnold Classic Amateur in 2008. Waldemar introduced us, and we kept in touch by e-mail for seven months. I couldnt speak much English then, but I could write it! We did a seminar together in Brazil near the end of the year and fell in love.

What does a typical workout week look like?


I do high-intensity weight training four days a week and cardio at least once a day. One day I might do back, abs, and CrossFit; the next, shoulders, triceps, and calves.

My parents came from zero and built everything with hard work and love.
112 | M& F
H ERS | NOV/DEC 2 0 1 3

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