Strong Fitness January February 2021

STR ONG
READY,
SET,
FITNESS MAGAZINE
THE
RESET
GOALS!
Unlock Amped
ISSUE
Energy & Laser

Meet Our
Focus in 2021 New Prez!
Jennifer
Van Barneveld-Pe
SOBER Steal the
CURIOUS? Program
Ditch the That Built This
Hooch for Strong Bod
Your Health
THE
ATHLETE’S
MINDSET
Your New
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JAN/FEB 2021 $7.99

4
Meals for
Super-Charged
Workouts
STRONGFITNESSMAG.COM
DISPLAYUNTIL
DISPLAY UNTILMAR
OCT9TH
3 2017
2021
I WILL FACE CHALLENGES,
HARDSHIPS, THINGS THAT
WILL TEST MY WILL.
I WILL NOT BE DISCOURAGED.
I WILL GIVE IT MY ALL.
I WILL NEVER GIVE UP.
BECAUSE I'M STRONG
STRONG
FITNESS
NUTRITION
FUEL YOUR PASSION
STRONGFITNESSNUTRITION.COM
#BECAUSEIMSTRONG
CONTENTS
JANUARY/FEBRUARY 2021
COVER STORIES
32
Jenny Van
Barneveld-Pe
Get to know our new
president in her tell-all
cover profile article.
PLUS: Steal her six-
week training program
for back, biceps, and abs!
46
4 Meals for
Super-Charged
Workouts
You’re going to need
some serious fuel to light
up those workouts and
recover quickly! We’ve
got recipes for that.
52
Athlete’s Mindset
Crush any goal you set
this year by unleashing
your inner champion.
Our complete guide for
thinking like a winner.
56
Sober Curious
Eating your veggies and
doing your deadlifts, but
still downing Pinots on
the regular? Here’s why
we’re taking a break
from booze this year.
PHOTO BY PAUL BUCETA
2 STRONGFITNESSMAG.COM January/February 2021

pg 24
NUTRITION
& HEALTH
pg 17
26 Wellness Rx
Three cheers for
chickpeas! This versatile
legume isn’t just for
hummus, you know. ON THE COVER
62 Refresh. COVER ATHLETE
FITNESS 30 Gear Guide Recharge. Reset!
Twenty-eight days JENNIFER VAN BARNEVELD-PE
Sports bras for all! Our
24 Lipstick top picks for the styles to rock-solid fitness PHOTOGRAPHY
& Leggings that fit any shape, size, or habits, a calmer mind, PAUL BUCETA
This year’s hottest workout intensity level. improved sleep, and
finds from fitness total food freedom. HAIR & MAKEUP
apparel to skincare. 66 Just Add MONICA KALRA
Resistance
28 The Quickie HIIT and resistance MOTIVATION BODYSUIT ZARA
Grab a mini band training, together at last.
and a dumbbell, and Get the most effective 70 Transformed
prepare to get your workout in the shortest Jackie Javier survived
glutes activated amount of time with this cancer, and set out on a IN EVERY ISSUE
(and kicked). hybrid style. mission to make sure her
physique matched just how 6 Advisory Board
80 We Tried It strong her inner warrior was. Our panel of esteemed
Does the latest release experts share some
from FitBit pass our test? 72 Women to Watch helpful advice.
Find out! Three real women we
couldn’t help but notice. 8 Contributors
Meet a few of the
75 Get Inspired faces behind this issue.
Zahabiya Yamasaki healed
her trauma through yoga, 12 Editor’s Note
and is helping others do Editor-in-Chief
the same. Kirstyn Brown shares
what’s on her mind.
78 STRONGCAMP
Captured 17 The Circuit
pg 30 We hit Suffield, CT and News from the health
delivered a butt whooping. and fitness world.
STRONGFITNESSMAG.COM 3
GET STRONGER @strongfitnessmag.com
PRESIDENT
Jennifer Van Barneveld-Pe
VICE PRESIDENT
Kim Gunther
Kick Off EDITOR-IN-CHIEF
January with Kirstyn Brown
JVB
CREATIVE DIRECTOR
Erin Lutz
HEALTH EDITOR
Chelsea Clarke
Our president and cover CEO

athlete Jennifer Van Vince Pe
Barneveld-Pe shares her FOUNDER & CHIEF PHOTOGRAPHER

advice for quick and easy Paul Buceta
healthy meals that even SENIOR DESIGNER
your kids will love. Get her Jacqueline Hornyak
favorite core moves, too! SENIOR DESIGNER
Natasha Brar
More Articles DIRECTOR OF CONSUMER MARKETING

Kevin Greene
Online… kgreene@strongfitnessmag.com
DIRECTOR OF SPECIAL EVENTS

Dacia Lucas
THE WORKOUT dlucas@strongfitnessmag.com
FOR AWESOME WEB NINJA

Patrick Binetti
ARMS
Ripped bis and tris are FACEBOOK GROUP COORDINATOR
yours in just 15 minutes. Kari Leonard
Customer Service LEGAL COUNSEL

GET NERVES help@strongfitnessmag.com Scot Patriquin
USA 323-206-5026 WeirFoulds LLP
OF STEEL Canada 647-797-3886
Expert advice for
managing chronic worry Contributors
and building resilience. DJ Blatner, Lori Brand, Paul Buceta,
Chelsea Clarke, Lindsay Guscott, Monica
Kalra, Mikaila Kukurudza, Kathryn Lekas,
Jaclyn Phillips, Sarah Phillips, Brian
BRAIN GAINS Reilly, Megan Rigby, Katelyn Swallow.
Ten foods linked to brain Special Thanks
power and better health. JDog Junk Removal, Josue Gomez, Esmin
Feliciano, Cindy Van Empel-Popowich.
+ PLUS:
Make mobility
a priority in 2021
starting with
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Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace
With the participation of your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with
the Government of Canada. these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest
pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise.

EXPERT ADVICE
Advisory Board
FITNESS HEALTH
Gina Tacconi-Moore, Joelene Huber,
BLA, LMT, CFL1 MSc(A), PhD, MD
Founder and Owner of CrossFit Pediatrician; Staff Physician,
Lowell and The Treatment Room, St. Michael’s Hospital Toronto;
Lowell MA; Licensed Massage Assistant Professor, Faculty
Therapist and Full-Body Certified in of Medicine at the University
Active Release Techniques of Toronto; Founder of
UberHealthyKids.com
Cathy Savage
Competition Prep Coach; Owner Riva Robinson, MD
of Cathy Savage Fitness, online Functional Medicine & Holistic
nutrition and training program; Nutrition Expert; Lifestyle Coach;
Founder of Camp Savage Author of best-seller More Than
Enough; RivaWellness.com
Amanda Kotel, B.Sc Exercise
Science, FMS, RTS 1,2,3
Online Fitness and Nutrition NUTRITION
Lifestyle Coach
Emmie Satrazemis,
Adriana Morrison, RD, CSSD
NASM CPT, CES, FNS Sports Dietitian; Nutrition
Online Fitness and Nutrition Director at Trifecta
NEW EXPERT! Coach; Fitness Model;
Empowerment Speaker Jenn Pike, RHN
ADRIANA MORRISON, Holistic Nutritionist; Author
NASM-CPT, CES, FNS Mike T. Nelson, of best-seller The Simplicity
PhD, MSME, CSCS Project: A Simple, No-Nonsense
You Asked: “I get knee pain when I Adjunct professor and member of Approach To Losing Weight &
the American College of Sports Changing Your Body Forever!
train my lower body. What can I do?” Medicine; PhD Exercise Physiology
and MS Mechanical Engineering Marc Bubbs, ND,
Knee pain (that is not caused by a specific injury) is often a result (Biomechanics) CISSN, CSCS
of muscle imbalance, which is when one or more muscles on one Toronto-based Doctor of
side of the body are weaker, or smaller, than the other. Muscle Camille Brown, Naturopathic Medicine;
weakness is the leading cause of this condition, but it may be CPT, CrossFit 1, USAW Sport Nutrition Lead for
Former NCAA Division 1 Athlete; Canada Basketball; Strength
difficult to determine the source because of gradual onset or
Strength and Conditioning Coach Coach; Speaker; Author of
intermittent pain sensation. Weak glutes, weak hamstrings, and & Personal Trainer; Olympic The Paleo Project
repeated movements that aggravate the knee can result in Weightlifting National Athlete
general knee pain.
The first step is to get an evaluation from your doctor to Angela Gargano, CPT SPORTS MEDICINE
address any serious medical factors that may be contributing New York-based Coach;
3x American Ninja Warrior; Pull-Up Jen Esquer, PT, DPT
to your knee pain. If you don’t have any swelling in the knees Doctor of Physical Therapy,
Expert; Performix House Trainer
and cannot pinpoint a specific incident or injury to explain the Los Angeles, CA
pain, then get to work strengthening your weak muscles to
ease or eliminate pain while training. Resistance band exercises MIND & BODY James Ho, DC, BHSc
Chiropractor, Athlete’s Care
are an incredibly effective approach for activating weak lower-
Punita Mangat Sports Medicine Centres,
body muscles. Two exercises to add to activate the glutes are Toronto; Active Release
CHHC NASM RYT 200
resistance band bridges (positioning the band above the knees Certified Holistic Health Coach; Techniques provider;
with feet on the ground) and resistance band lateral walks Mind + Body Health Expert; Writer; Consultant to recreational
ADRIANA PHOTO ELIZABETH BETTIS
(placing the band above the knees and performing side-to-side Founder of ThriveHigherDaily LLC and professional athletes
steps in a semi-squat position). and ThriveHigherDaily.com
Slow down the tempo of the exercises if you feel confident you SUPPLEMENTS
Lori Harder
can do them without knee pain (standing calf raises, if doable, for Transformational Speaker/Coach,
example) and focus on hamstring exercises that allow you to load Author, Fitness Expert, and Kamal Patel,
the hamstring muscle group with minimal knee movement, such Cover Model; Podcast host of MPH, MBA, PhD
as deadlifts using appropriate weight and isometric hip bridges. Earn Your Happy; Creator of Director at Examine.com, a
LEG PRESS PHOTO PAUL BUCETA
The Bliss Project leading online resource for

nutrition and supplement
study analysis.
Got a question for our experts?

Email us at yousaidit@strongfitnessmag.com.

CONTRIBUTORS
Born and raised in Brighten up your

morning with
Western Australia, Katelyn golden milk oats.
moved to the big city at
the age of 18 to pursue
her writing dreams.
After completing both a
Bachelor of Arts (majoring
in English) and a Master
of Journalism from the
KATELYN SWALLOW, University of Melbourne,
and heading up editorial
JOURNALIST & EDITOR
at a flagship health and
“THINK LIKE AN ATHLETE,” fitness publication, Katelyn
pg 52 is now the editor-in-chief
of STRONG Fitness
Magazine Australia. She
is a fitness enthusiast
and loves heavy lifting.
Chelsea joined the

STRONG team in 2013
as copy editor, and has
evolved her position
within the company to
now heading up the
Health department. In
her writing, she’s serious
about empowering women
CHELSEA CLARKE, through storytelling,
whether that’s by capturing
HEALTH EDITOR & WRITER
the essence of the
“DRY SPELL,” pg 56
women she’s profiling,
& “REFRESH. or boiling down health
RECHARGE. RESET!”
pg 62
and wellness trends into
digestible information. If DJ BLATNER,
you’ve ever reached out to
customer service, you’ve
DN, CSSD
likely crossed paths with
Chelsea as well, and you
know full well that she
loves making customer
“Fuel Foods,” pg 46
service dreams come true. When it comes to her approach to nutrition, DJ
Blatner’s motto is actually pretty simple: “Eat what you
Kathryn is a freelance
crave, just make it with better-for-you ingredients.”
writer and video producer.
Her writing has been The Chicago-based registered dietitian nutritionist
published in Oxygen and and certified specialist in sports dietetics applied this
Inside Fitness Magazine,
philosophy when she developed the delicious, vitamin-
KATELYN PHOTO JAMES PATRICK
profiling world-class
athletes and events. loaded recipes for this issue. “I created these recipes to
Working in the health and be both craveable and nourishing,” she says. “Each recipe
fitness industry for almost
twenty years, Kat’s worn a is easy to make and is packed with colorful, plant-based
KATHRYN PHOTO JO CALLINGHAM DJ PHOTO PAUL AUDIA
KATHRYN LEKAS,
WRITER/VIDEO PRODUCER
myriad of hats, including superfoods to help fuel workouts and boost recovery.”
brand manager for multi-
Looking to the year ahead, DJ is optimistic about
CHELSEA AND OATMEAL PHOTO PAUL BUCETA
“COVER PROFILE,” million dollar companies,

pg 32 communications director, the emerging trend of feel-good nutrition, as opposed
events manager, and radio to restrictive fad diets. “Twenty-twenty forced a shift
host. This mom of two is
constantly cultivating ways from just thinking about how our body looks to truly
to connect people and nourishing our cells to be strong and feel good. When
ideas. She’s currently in
post-production on her
we prioritize eating to feel good, we can improve our
debut documentary film. immunity, digestion, sleep, energy, mood—everything.”

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Michelle Kalinski, 34
SPARTA, NJ
For graphic designer and
certified personal trainer
Michelle, fitness came into her
life six years ago, and at just the
@MILLENNIALMOON PHOTO BY SOKLY SAING @SOKLY.PHOTOS

right moment. “I was miserable
at my current job and I wasn't
taking care of myself. Fitness
became an outlet for me.”
To this day, Michelle still finds
solace in getting in a good
sweat, and the proof is in this
photo she snapped when she
was having a bad day. “After
coming off of a really hard
GAILFENSLER PHOTO BY @STELLARMEDIAAGENCY
@GREENANDFITMAMA PHOTO BY EZRA KAOPUIKI
week mentally, where even

working out seemed too much,
I proved to myself that I am
strong,” she says. “Not even
those tough days can stop me.”
@shannonlkelliot @greenandfitmama

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EDITOR'S NOTE I want to hear from you! Drop me a line at kbrown@strongfitnessmag.com.
Reflect
& Reset
“Never look back unless it’s to see how far you’ve come.” It’s a saying that
came to mind when I sat down to write this letter and realized it would
be my first Editor’s Note of 2021, and our eighth year as a publication.
It’s still hard to believe that what started with a few out-of-work
creatives—a writer, an art director, a photographer, and a graphic
designer, with a vague idea for a magazine and almost no clue how to
actually start one—has not only survived in a precarious market, but
grown. In fact, STRONG now has subscribers on every continent and in
over 12 countries. We've had our share of hard times, but the challenges
along the way have pushed us to be stronger, better, and always evolving.
This issue’s cover star, Jennifer Van Barneveld-Pe, can relate. I learned
just how much when I read her profile on page 32. In it she shares some
of the most painful moments of her life, like nearly filing bankruptcy and
enduring back-to-back miscarriages. When I asked her about it, she said
she wouldn’t be where she was today, a successful entrepreneur and now,
the president of the STRONG Fitness brand, without those experiences.
“Looking back, I realize that everything I went through brought me here.
All the lows and bumps along my journey were meant to happen, and they
Stay Connected with STRONG! allowed me to draw from my strength to help others in a deeper way.”
Keep up to date on our latest articles, Right now, we’re all anxious to put the past behind us; to hit the reset
workouts, promotions, and button in 2021 on everything from our mindset to our workouts, not to
giveaways via our weekly newsletter. mention some of the less savory habits we may have picked up during
Sign up at strongfitnessmag.com. quarantine (4 p.m. vino break, I’m looking at you). This issue is dedicated
to ways you can do just that. But, like Jenny, we can’t really move
forward without taking stock of all we’ve learned from the past.
A few lessons we’ve taken from 2020?

1. Yes, you can keep up your fitness without a gym. Your body, a
resistance band, and any weighted object are more than enough
for an effective workout. Check out the at-home glutes routine on
page 28 for proof.
2. Physical fitness is nothing without mental well-being, which is why
we’ve made mental health and mindset articles a more prominent part
of our content over the last year. For this issue, we tapped into the
mental strength and focus of athletes on page 52.
3. Wine and chips aren’t a meal. Quarantine snacking had its charms,
but it’s no match for how good we feel when we nourish our
bodies with wholesome foods. Load up on nutrients with the
A peek behind the scenes of Jenny's cover shoot. craveable recipes on page 46.
Shoutout to our amazing team who makes it all happen.
No matter what this year has in store for us, I hope you’ll find the
tools to get focused, motivated, confident, and fuelled in the pages of this
issue. When in doubt, take a peek behind you, and remind yourself how
far you’ve come.
STAY STRONG,
PHOTO PAUL BUCETA
KIRSTYN BROWN
EDITOR-IN-CHIEF

PURE ADRENALINE
PHOTO BY PAUL BUCETA

“Resilience
is knowing that you are
the only one who has
power
the and the
responsibility
to pick yourself up.”
–MARY HOLLOWAY
MODEL JACLYN PHILLIPS
the CIRCUIT NEWS | TIPS | FACTS
Hit the Iron for

Nerves of Steel
If you experience symptoms of
anxiety—shortness of breath, irritability
and nervousness, excessive fear, and
difficulty concentrating, just to name
a few—you’re not alone. Roughly two
in five people experience low levels
of anxiety, and one in five people
suffer from high levels. The good
news is, new research points to a
way to help manage these feelings,
and that’s strength training. For the
majority of past studies, researchers
have focused on how aerobic exercise
affects mood and mental health, but
in a new Scientific Reports study,
emphasis was placed on creating
simplistic, manageable weight training
programs, and determining if they
had the same outcome. Researchers
taught participants how to practice
basic exercises such as squats,
lunges, and crunches, sometimes
using weights and sometimes relying
on body weight alone, and then they
calculated the results. Their findings
concluded that these newbie-level
exercisers experienced a 20 percent
decrease in anxiety levels, results
that were actually greater than those
found in aerobic exercise studies.
Study authors suggest that feelings of
mastery and proving capability were
responsible for improved moods. If
you’re experiencing anxious thoughts,
consider adding a basic strength
training program into the days you
ATHLETE MELANIE BRAVERMAN
need to soothe your stress.

PHOTO PAUL BUCETA
the CIRCUIT FITNESS
5 Reasons Muscle
Health Matters
Your hard-earned muscle isn’t just for filling out a pair of jeans or showing
off in a tank top. A strong physique is important for overall health, but
as you approach age 50 and beyond, you’re in danger of losing 1-2
percent of your muscle mass each year. Here are the top reasons to
keep up your resistance training program, especially as you age:
1. Better maintained 3. Healthy muscle
independence and mobility mass contributes to
to carry out daily tasks. better bone density.
2. Less muscle mass 4. Lower risk of
prevents you from injury or falls.
metabolizing calories as
efficiently, putting you at 5. Studies show that
higher risk for diseases maintaining muscle
such as type 2 diabetes. increases longevity.
Bodyweight exercises
can contribute to
improved muscle mass
and bone health.
Rock Your
Socks
Compression socks
have made a huge leap
from simply controlling
grandma’s spider veins
zero
A study found there was no detriment on
athletic performance when healthy participants
exercised vigorously wearing a face mask. BELL ICON TATIANASUN/SHUTTERSTOCK.COM
UNDER ARMOUR FACEMASK COURTESY OF UNDER ARMOUR
to being an integral part Source: University of Saskatchewan

of the fitness community.
FEMALE ATHLETE RUNNER SPORTPOINT/ISTOCKPHOTO.COM
Compression garments and

wrapped bandages aid in
an athlete’s recovery and
Know Your Range
Are your rep ranges tailored to your fitness goals?
help to reduce injuries,
Use this chart as a guide! Not sure how to find your
and the European Journal
one-rep max? Check out strongfitnessmag.com to learn how.
of Applied Physiology
also reports that they REP RANGE % OF YOUR ONE-REP MAX
Need a compression
compensate for effects
LEAD PJAMES PATRICK
sock recommendation? Strength 4-7 75-85%

We like lilytrotters.
from fatigue when worn
Muscle-Building 8-12 70-75%
com for fashion- during training, allowing
athletes to work out longer Endurance 13-20 50-70%
forward garments
for every workout. and at a higher intensity.

the CIRCUIT HEALTH
The heart wants what

it wants, and that's
nutrient-dense foods.
The New Normal?

If you’ve had your blood
pressure checked recently,
you probably know that doctors
consider a systolic blood
pressure of 120 mm to be
“normal,” but new research is
calling this number into question.
The study found that as blood
pressure rises above 90 mm,
the risk of damage to arteries
increases. Researchers are
urging that the guideline be
re-examined as heart disease
remains the leading killer of
Americans today.
Source: JAMA Cardiology
TWO-SECOND
STUDY
Women with fewer
social connections are
more likely to experience
high blood pressure.
Source: Journal of Hypertension
Ease Your PMS

It’s reported that over 90
percent of menstruating
women experience
premenstrual syndrome
(PMS) symptoms such as
Protect Your Heart

BLOODPRESSURE DEVICE FORMA82/ SHUTTERSTOCK.COM
sleep disturbance, appetite

changes, irritability, pain,
and bloating. Try these tips
to lessen symptoms at home:
There’s a link between inflammation in the body and increased Lower the room
risk of heart disease and stroke. After studying findings temperature.
from people who consumed diets associated with increased Practice relaxation
inflammation (foods such as red and processed meats, techniques such as
breathing exercises,
refined grains, and sugary beverages), reports concluded that getting a massage,
participants had a 46 percent and 28 percent higher chance for or taking a bath.
heart disease and stroke, respectively. Researchers recommend Regular exercise
LEAD PHOTO PAUL BUCETA
throughout the month.

combating inflammation with foods high in antioxidants and
Acupuncture and
fiber, and point specifically to incorporating walnuts, which herbal remedies such
decreased levels of inflammation in over 50 percent of biomarkers. as ginkgo biloba.
Source: American College of Cardiology
the CIRCUIT FUEL
Not So Fast
If you’re cutting breakfast, you might also be cutting into
your hard-earned muscle. In a JAMA Internal Medicine
study on intermittent fasting, participants who abstained
from eating for 16 hours a day for three months reported
minimal weight loss, but the majority of that wasn’t fat—it
was lean mass, which includes muscle. Some naysayers But First, Food
conclude that these results would have been different had Tossing and turning all night?
participants consumed their meals early in the day versus in Hold off on your morning java
until after breakfast for better
the late afternoon, since our bodies metabolize food better
blood sugar levels. Research
during that time. If you subscribe to IF, researchers say that found that after a poor night’s
you can protect your muscle by continuing your resistance sleep, consuming a black
coffee before breakfast
training program and ensuring that you’re getting
increased blood glucose
adequate amounts of protein during your eating window. response to morning mealtime
by about 50 percent.
Source: University of Bath
Hold fast to your gains

by aiming for a similar
amount of protein by
the gram in comparison
to your body weight.
Calcium, Minus
COFFEE BEANS ANUCHA TIEMSOM/ SHUTTERSTOCK.COM

the Dairy
Cutting back on dairy?
Up your intake of these
foods to ensure your
calcium requirements
are met:
 Legumes
 Spinach
 Chia seeds
LEAD AND CUP OF ALMONDS AND PILE OF SEAWEED PAUL BUCETA
 Sesame seeds
 Seaweed
PILE OF MATCH POWDER BAIBAZ/SHUTTERSTOCK.COM
 Almonds
Editor’s Pick! JOYA: Focus – Matcha Elixir Blend

Promote focus and energy while keeping your cool with this adaptogenic blend from
JOYA. Loaded with antioxidants and ingredients that support cognition and stress
management such as matcha and ashwagandha, we’re loving this delicious elixir mixed
in with our morning smoothie. $45 for 20 servings; joya.ca

the CIRCUIT MIND & BODY
1 in 20
This many people
experience seasonal Make the most of your
down time by boosting
affective disorder, your brain power.
or SAD. Combat
it by getting at
least 20 minutes
of sunlight each
day, even if it’s via
light simulation.
Shocking
Results
When participants
suffering from back pain
underwent sessions of
electroacupuncture, a
form of acupuncture
that uses small electric
currents passed between
needles, they noticed
improvements in walking
more comfortably,
standing for longer
periods of time, and
NEEDLES PHOTO MYKHAILO BAIDALA/SHUTTERSTOCK.COM
performing bending
and kneeling activities.
Take a Seat
MAIN PHOTO IMPACT PHOTOGRAPHY/SHUTTERSTOCK.COM
Positive We’re constantly hearing that our sedentary lifestyles are detrimental to our
Correlation health—and they are—but there is one exception. Psychology and Aging
Research shows those reported that adults who spent large portions of the day seated actually
who feel enthusiastic
performed better on knowledge-based tests, such as vocabulary and
BALLOON PHOTO PAUL BUCETA
and cheerful are less likely

to experience memory reading comprehension. Scientists deduce that this is likely because while
decline as they age.
relaxing, adults are probably passing the time with puzzles, reading, or other
Source: Association for
Psychological Science activities that promote acquiring knowledge. Your best bet? Balance your
workouts with scheduled down time to kick back and engage your mind.
the CIRCUIT SUPPLEMENTS
Vegan?
Get More
of This
Iodine is an essential
Do You Need nutrient found in seafood,
More C? eggs, and dairy products,
Vitamin C is vital for overall and contributes to the
health. It does so many production of thyroid
things, we can’t even list hormones. So it’s no
them all here (wound
healing, skin and bone
surprise that a recent
maintenance, and disease German study of 72
fighting are a few). But do participants, half of which
you need to supplement followed vegan diets, found
it? The recommended
daily intake is 75 mg for those who consumed a
adult women, with safe plant-based diet tended
upper levels of 2000 mg. to be more deficient in
Get some perspective by
checking out how much the
iodine than those who ate
following foods contain per proteins from both animals
serving, then talk to your and plants. The good news
doc about supplementing if is, the study found no
you think you need more:
difference in vitamin B12
½ cup red levels between the two
bell pepper 95 mg groups. If you’re vegan and
⅓ cup concerned about iodine,
orange juice 90 mg consider supplementing
or eating more sea greens
½ cup sliced
such as seaweed and kelp.
SHAKER BOTTLE NORRABHUDIT/SHUTTERSTOCK.COM

strawberries 49 mg
½ cup cooked
broccoli 50 mg
Caffeine can interfere with vitamin C
½ cup cooked Tip: absorption! Have your coffee separate
sweet potato 39 mg from your OJ or fruit smoothie.
SALAD VALERIA AKSAKOVA/SHUTTERSTOCK.COM
Score Another for Protein

STRAWBERRIES AMAX PHOTO/ISTOCK.COM
You already know making protein part of your post-workout ritual helps with muscle building and
recovery, but a new study suggests it may score you gains in the endurance department as well. The
study of young, healthy males who underwent 10 weeks of an endurance training protocol found that
those who chugged a drink with 29 grams of protein after exercise three times a week and every
night before bed had significantly improved maximal oxygen uptake (otherwise known as VO2 max)
over those who drank a sugar drink. Bonus: Their lean mass significantly improved, too!

LIPSTICK & LEGGINGS | STRONG Style Editor, Sarah Phillips @fiftytwothursdays
1.
1. MAGIC Facial
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De-puff before your early
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WELLNESS RX |
Cool Beans
Out with the cauliflower, in
with the chickpea. Find out
why these versatile legumes
are having a moment, and how
to turn them into a craving-
crushing crunchy snack.
WRITTEN BY DR. MEGAN RIGBY, DNP AND
NUTRITION CONSULTANT, THEMACROMINI.COM
SALAD PHOTO VAASEENAA/ISTOCK.COM
While chickpeas are not a new kid on flexitarians alike. And with so many ways in satiety and stabilized blood sugar.
the block, they’re certainly earning to prepare them, you can use chickpeas in The soluble fiber in chickpeas also
some newfound street cred as the latest recipes that go way beyond hummus. contributes to digestive health by
superstar of the plant-based world. You’ve increasing good bacteria in the gut and
likely seen chickpea-based food items Health Benefits promoting regularity. It can also help
popping up in stores and health-food Chickpeas, also known as garbanzo protect your heart by lowering bad
aisles, from wheat-free pasta, to snack beans, are quickly becoming a staple cholesterol and preventing unhealthy
PHOTOGRAPHY PAUL BUCETA
chips, and even baking flour. With an ingredient in plant-based snacks and plaque build-up.
impressive and balanced nutrient profile, dishes, and with good reason. On a While the macronutrients are the
this little legume is big in both the fiber nutrient level, it doesn’t get much better: stars, the vitamin and mineral power
and protein departments, making it an They’re high in both protein (14.5 g per in chickpeas should not be overlooked.
excellent alternative for vegans and cup) and fiber (12.5 g per cup), two factors Chickpeas offer iron, zinc, folate,

phosphorus, and B vitamins, all of which
are typically found in animal-sourced
protein and can be lacking in vegetarian
and vegan diets. They also contain
choline, which has been linked to the
health of the brain and nervous system,
as well as mood and memory. You’ll
also find a dose of disease-fighting
antioxidants in the form of beta-carotene.
What About Phytic Acid?

Over the years, chickpeas and other
legumes have been shunned in some
nutrition circles, particularly those who
follow paleo or “caveman” diets, due to
the component known as phytic acid. An
antioxidant, phytic acid helps chickpeas
(as well as seeds, nuts, and grains) grow
and fully mature, but has been deemed an
“anti-nutrient” because of the way it binds
to minerals in the digestive tract, making
it difficult to digest and absorb some of
the key nutrients.
While it is true that phytic acid has
this side effect, the pros of chickpeas far
outweigh the cons. Data has shown it Roasted Chickpeas
may reduce your risk of certain cancers. Prep Time: 10 Minutes Total Time: 35 Minutes Makes 4 Servings
What’s more, phytic acid has been shown
Use as a salad topper or as a healthy snack! Get creative with seasonings
to have its own health benefits, including and spices by adding garlic, chili powder, or even curry.
preventing cardiovascular disease,
kidney stones, and insulin resistance. 15-oz can chickpeas drained, 1. Preheat oven to 450oF.
If phytic acid is still a concern, rinsed, and patted dry 2. Prepare a lined baking sheet with
there are proven ways to increase the parchment paper and cooking spray.
digestibility of the chickpea’s nutrients. 1 Tbsp olive oil
3. Drain and rinse chickpeas with water.
If using dried chickpeas, research shows
1 tsp salt 4. Before roasting, pat dry with a paper
that soaking for 24 hours reduces phytic
acid content. Allowing them to dry and towel or dish towel.
1 tsp pepper
sprout for another 72 hours reduces it 5. In a bowl, toss chickpeas, salt, and
further. (If using canned chickpeas you ½ tsp paprika olive oil until thoroughly coated.
do not need to soak. Pat with a towel and 6. Spread the chickpeas evenly on the
leave to dry to sprout.) Cooking can also lined baking sheet.
reduce the amount of phytic acid, as can
7. Roast in the oven for 25 minutes,
adding sources of vitamin C, such as using Nutrient Profile giving the baking sheet a little shake
lemon juice or adding fruit and veggies. 1 cup of chickpeas contains:
every 5-10 minutes.
268 calories
8. Remove the chickpeas from the
12.5 g dietary fiber
oven, and immediately toss with the
14.5 g protein
remaining spices.
4.2 g fat
84% manganese 9. Allow chickpeas to cool slightly, and
71% folate store in an airtight container for up to
29% copper 3 days.
28% phosphorus
26% iron
17% zinc
What the heck is “Aquafaba”?
Aquafaba is the liquid found in a can of chickpeas and
it can be used as a vegan egg alternative in baking
and other recipes to bind ingredients. For every
whole egg, use three tablespoons of aquafaba.
THE QUICKIE | 25-Minute Workout
NEW EXPERT!
JACLYN PHILLIPS,
MASTER TRAINER,
RYT300, PN1
Activate
Your
Glutes
These six home
exercises fire up
your glute muscles
so they can grow.
PHOTOGRAPHY BY PAUL BUCETA
We all want round, strong glutes, and injury. Strengthening your THE GOAL:
but did you know that as some of glutes can reduce the tightness Target, activate, and strengthen the
HAIR/MAKEUP MONICA KALRA
the largest muscles in the body, in your hip flexors and relieve glutes with minimal-equipment exercises
the gluteus muscles can make tension in your back, not to for an effective, time-efficient workout.
or break your overall functional mention, make everyday activities
fitness and training? Having weak and exercises much easier. EQUIPMENT NEEDED:
or underactive glutes can cause a Whether you have only a few One mini band (light to medium resistance)
number of related health issues, minutes to get a quick workout and a dumbbell and/or kettlebell.
ATHLETE DEIRDRE SLATTERY
particularly back pain. When our in, or you’re looking to take your HOW TO:
glutes are weak, other muscles lower-body and glute routine to This workout consists of three supersets.
compensate, namely your back the next level, this killer burnout Follow the set and rep protocol for
and hip flexors, which can create will get your glutes firing to create each superset. Complete all sets of one
imbalances that lead to pain shaplier and stronger glutes. superset before moving to the next.

SUPERSET A:
Banded Hip Thrust
4 SETS REPS A Place a band around your legs at the top
Banded 25 of your calves and lie face-up on the floor
Hip Thrust with knees bent. Feet are shoulder-width
apart (A). Drive into your heels and raise
Frog Pump 25 B your hips towards the ceiling, contracting
your glutes and hamstrings (B). Pause, then
Rest 60 secs lower back down and repeat for all reps.
Frog Pump B
Still lying on the floor, remove the A
band and place the soles of your feet
together, letting your knees fall to the
sides (A). Press your feet together and
squeeze your glutes to raise your hips
towards the ceiling (B). Lower back
down and repeat for all reps.
SUPERSET B:
3 SETS REPS
Single-Leg Hip Thrust
Single-Leg 10/side Still lying on your back, bend one
A
Hip Thrust knee with your foot on the floor and
extend the other leg straight out
Clamshell 10/side and raise it off the floor (A). Press
Side Hip Lift through your planted foot and lift
your hips off the floor, squeezing B
Perform both exercises your glutes and hamstring (B). Lower
on one side, rest 30 back down and repeat for all reps.
seconds, then repeat
on the other side.
B Clamshell Side Hip Lift

Lie on one side on the floor with your
legs stacked and knees bent. Support
your upper body on your forearm (A).
A
Raise your hips off the ground while
simultaneously opening your top knee
towards the ceiling (B). Lower back
down and repeat for all reps.
SUPERSET C:
4 SETS REPS Banded

Dumbbell 25
B Dumbbell
(or Kettlebell)
Swing
Pulse Squat
Place the band around
Banded 25 your quads just above the
knees. Hold the dumbbell
Dumbbell Dumbbell A
by one end in both hands
Pulse Squat
Swing in front of your chest (A).
Rest 60 secs Hold a dumbbell vertically Bend your knees and
with both hands. Push lower your hips until your
your hips back and lower thighs are parallel with the
the weight between your floor, pressing your legs
legs (A). Thrust your against the band (B). Raise
A hips forward, using the your hips up halfway, but
momentum to raise the B do not come to standing,
dumbbell up to chest height then immediately lower
(B). Lower back down and into the full squat. Continue
repeat for all reps. pulsing for all reps.
GEAR GUIDE |
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ON
STANDS
NOW!
Presenting our latest

collection of at-home
and gym workouts.
Curated by Fitness Experts.
Made for Fitness Lovers.
Get this collector's item now and take your fitness to the next level in 2021.
Order your copy in print or digital at strongfitnessmag.com/BestBodyGuide
COVER
ATHLETE
Jennifer Van Barneveld-Pe

didn't just dance her way
into a happy family, healthy
body, and professional
prosperity. Here, our new
president and cover star
opens up about how the
darkest moments in her life
helped light the path to her
passion, her community,
and her purpose.
WRITTEN BY KATHRYN LEKAS
PHOTOGRAPHY BY PAUL BUCETA
Finding
Her
Light
HAIR & MAKEUP MONICA KALRA

It’s not just a new year, women grieving from similar loss, and the says. “Luckily for me, in 2019, I welcomed
I
it’s a new era. outpouring of support lifted her when she my second child, just before Valentine’s Day.”
After 2020 forced us to felt unimaginably low. “I discovered how It wasn’t the first time her plans had
roll with the punches and important community within my team been upset by life’s setbacks. Back when
reframe our priorities, was—for me, too,” she says. “As a fitness Jenny and Vince were dating and working
many of us are starting this professional, I couldn't process how my together at the same supplement company,
year determined to move body could be the cause of defeat with Vince in marketing and she as a trade show
forward and turn the past what I wanted most: Growing my family. coordinator, the two were let go due to
into positivity. Connecting helped me through it.” downsizing. During that same time, Jenny
For Jennifer Van Jenny tried everything to maintain was struggling with bulimia, an eating
Barneveld-Pe (but please, another successful pregnancy, from disorder that had started years before.
call her Jenny), 2021 is overhauling her diet with healthy fats “When I was young, I was devastated by
looking like exactly that. As the newly and switching her beauty and cleaning the loss of my aunt, who was more like a
appointed president of STRONG Fitness, products to non-toxic brands, to using a sister, to cancer. That prompted the eating
she’s jumping headfirst into her new progesterone cream on recommendation disorder, things feeling so out of control,
role, poised to reach tens of thousands of from a naturopath. “I focused on moving and I hadn’t yet learned how to deal with it.”
women and help them elevate their lives forward, accepting that I could only Eventually, drowning in credit card
through health and fitness. Coming off of control my efforts, not the outcome,” she debt and facing bankruptcy, they turned to
such a tumultuous year, the future is still
foggy, but, when it comes to her purpose,
2020 gifted Jenny with clarity as defined
as her abs. “I’m determined to share
“I focused on moving forward,
what I see [for the future] with women
everywhere,” she says. “The future can
accepting that I could only control
be bright, even if things don't seem to
start out quite right.”
my efforts, not the outcome.”
To some, that may sound overly
optimistic given the uncertainties we’re
collectively facing. But Jenny is no stranger
to overcoming difficulty. She knows it’s
possible to not only survive hardship, but to
come out stronger in the end.
A former ballet dancer and model
turned health and fitness coach, Jenny’s
insatiable passion for fitness was ignited
as a kid who tried to keep up with her
active dad. She pursued sports and dance
competitively growing up, and fantasized
about landing a career in athletics. Eight
years ago, that passion is what led Jenny
to develop her Team Strong Girls online
coaching programs, along with her
husband and business partner Vince Pe,
who she’s collaborated with ever since
they met in 2006.
By consistently helping women make
dramatic body transformations that extend
to every facet of their lives, Jenny has
become a respected and sought-after coach
and entrepreneur. But the road to success
has been long and at times, unclear.
Since becoming a personal trainer almost
twenty years ago, Jenny has overcome
a number of obstacles both personally
and professionally, including an eating
disorder, job loss, financial desperation,
and most recently, multiple miscarriages.
A few years ago, Jenny candidly
opened up online about her back-to-
back miscarriages following the birth of
her first son in 2015, in order to reach

“I transformed from
weak and skinny to
strong and shapely.”
her brother for financial assistance. “It felt inspires countless women to do
embarrassing, but reaching out was crucial. the same. “My mom taught me that
We realized we had to take action when we strong family support can help you
had only twenty dollars between us.” get through tough times. I’ve tried to
Slowly, Vince and Jenny started to dig replicate that with my team through
themselves out of debt. Although they our online community.”
were no longer working in the industry, With two young kids and a
fitness remained Vince and Jenny’s first business, day-to-day life has become
passion, and they were determined to very different, as it has for everyone
build their careers around it. “Aimless juggling career and family under
modeling gigs and partying [in the one roof amidst looming uncertainty. “I
supplement industry] were doing nothing choose to concentrate on actionable items
for my actual aspirations. I wanted to that I can control, with purpose. I aim for
create more depth with what I was doing,” progress, versus perfection.”
They committed to following their passion It’s this approach that's been a game-
in a more calculated way. changer for her own health, and was
While Vince investigated the foundation of the Team Strong Girls
entrepreneurship, Jenny studied holistic lifestyle. “By focusing on the process, you
nutrition at night and paid the bills selling can chip away each day, adapting and
ink toner by day. Slowly, she started to steadily achieving your goals. Whereas if
recognize that investing in herself was you strive for perfection, it’s easy to quit as
leading to something brighter. Once she you experience setbacks. Especially now,
learned how to approach nutrition and when things can feel so overwhelming.”
weight loss in a healthful way, Jenny Jenny believes in making allowances
dedicated herself to learning the science of for life’s celebrations, especially with
weight training for lifelong strength. her kids, and balances food flexibility
Through lifting weights with Vince, with a mindful approach to workouts. Jenny and her husband
Jenny discovered how powerful her body Her regimen usually consists of strength Vince, with their
could be. “I transformed from weak and training, interval training, and kettlebell children, Jackson,
skinny to strong and shapely by enduring circuits. Her boys often join in with age 5, and Logan, 1.
deadlifts, kettlebells, and squats,” she says. workouts at home, which means she often
“I started to feel empowered.” does double the work. This strong mom
After becoming a certified coach and is happy to oblige, though. She hopes her expand STRONG’s reach to millions more
personal trainer, and going through her early example will help to instill in them a across North America. “Being accountable
own transformation, Jenny was ready to sense of equality with girls as they grow, to even more women through STRONG
share her knowledge with other women and set them on a strong path for life. Fitness drives me to evolve programs and
who’d experienced similar feelings of “I know firsthand you can change your mentoring this year.”
weakness and a lack of self-worth. “When I life through daily choices, starting with She’s also unwavering about
aligned my actions with intention, I started nutrition and training—and it doesn’t have strengthening the community aspect,
to feel successful and that snowballed to be all or nothing.” knowing firsthand that humans
into optimum health, financial stability, It’s this philosophy, and her sustainable connecting offers so much more than meal-
and opportunities to have a real impact.” approach to health and fitness goals, prep hacks or training tips. “I proudly post
Passionately building her brand and that drew Jenny to the STRONG Fitness about my pain points, even intimate ones
launching Team Strong Girls in 2012, brand. Now, with her positioned at the like a miscarriage, because I recognize
Jenny was also landing fitness covers helm (and her husband Vince by her side how instrumental they are for growth
and contracts. as chief executive officer) she’s merging and connection,” Jenny says, crediting her
Today, this 38-year-old entrepreneur the two enterprises to create a juggernaut team’s support for helping her through the
and mom to two young boys is reminded in women’s fitness. With an innovative emotional pain of her miscarriages. “We’re
daily of how she found her strength app, overhauled digital presence, and better together. Especially when we’re phys-
through the struggle. In the process, she a podcast in the works, Jenny hopes to ically distanced, feeling close is crucial.” S
SIX WEEKS TO
STRONG Our cover star’s training
program will net you
mega results by spring.

JENNIFER VAN
BARNEVELD-PE
ISN’T JUST OUR
NEW PRESIDENT
—she’s also your personal
trainer for the next six weeks.
Jenny, known as Coach JVB
to her clients, has been in the
biz of helping strengthen and
transform women’s bodies
for nearly two decades, and
it’s safe to say, she knows her
stuff. Her fiercely fit bod is
a walking advertisement for
this upper-body program,
which she designed with
sculpted shoulders, arms,
abs, and back in mind.
In addition to building
undeniable strength and
muscle, the bonus metabolic
conditioning routines will
give you added fat burning
and improved cardiovascular
fitness to boot. Add your own
lower-body workouts for a
well-rounded weekly routine,
and you’ll be saying, “How
you doin’?” in the mirror
come tank-top season.
Training
Notes
Slow Tempo
Take 2 seconds to
THE WORKOUT
Add this two-day upper-body strengthening program
lift the resistance
and 4 seconds to
lower the resistance. SAMPLE
Training Week
to your existing weekly routine, including your choice Moderate Tempo
Take 2 seconds to
of three metabolic conditioning workouts (MetCons) MON
lift the resistance
1-2 times per week. See the “Sample Training Week” DAY 1 +
and 2 seconds to
for an example of how you might build your program. METCON OF CHOICE
lower the resistance.
Fast Tempo TUES WED
EXERCISE SETS REPS TEMPO
Take 1 second to lift LOWER REST
DAY 1 the resistance and
1 second to lower
BODY
DUMBBELL the resistance.
EXTERNAL ROTATION 3 8 (per side) Slow THUR FRI
BAND PULL-APART 3 12 Slow METCON DAY 2
OF CHOICE
SINGLE-ARM LATERAL RAISE 4 12 (per side) Slow
ARNOLD DUMBBELL PRESS 4 10-12 Moderate SAT SUN
SUPERSET WITH LOWER REST
DUMBBELL BENT-OVER ROW 4 10-12 Moderate BODY
BICYCLE 4 12 Slow
DAY 2
CUBAN PRESS 3 8 Slow
DEAD STOP LATERAL RAISE 4 12 Slow
DUMBBELL T-RAISE 4 12 Slow
ALTERNATING
SHOULDER PRESS 4 10-12 (per side) Moderate
SUPERSET WITH
BARBELL REVERSE-GRIP
BENT-OVER ROW 4 10-12 Moderate
RUSSIAN TWIST 4 12 Moderate
*
A B
Choose Your MetCon!
METCON A METCON B METCON C
30 SEC 30 SEC 30 SEC SHOULDER
KETTLEBELL SWING PLANK JACK TAP PUSH-UP
30 SEC KETTLEBELL 30 SEC 30 SEC
GOBLET SQUAT JUMP SQUAT REVERSE LUNGE
REST 30 SEC 30 SEC REST 30 SEC REST
REPEAT 8 TIMES REPEAT 8 TIMES REPEAT 8 TIMES
JVB's TIP ACTIVATION WARM-UP:

30 seconds high knees
30 seconds push-ups
30 seconds rest Dumbbell External Rotation
Repeat 3 times Stand holding dumbbells in front of you with arms bent
and palms facing in (A). Keeping your biceps close to
your sides, rotate the weights away from you until palms
are facing out (B). Repeat for all reps.

Band Arnold Dumbbell Press
Stand (or sit) holding dumbbells in each hand in front of your face
Pull-Apart with palms facing you (A). Keeping your elbows bent, rotate your
Stand holding a wrists away from you while bringing the dumbbells out to each
resistance band with side (B). Immediately straighten your arms to press the weights
both hands and extend overhead (C). Reverse the motion and repeat for all reps.
your arms straight
out in front of you.
Leave some slack in
the band. Brace your
core, then pull the
band apart, keeping
your arms straight
and squeezing your
shoulder blades
together. Repeat for
all reps.
A B C
Single-Arm
Lateral Raise
Stand with arms at
your sides holding
dumbbells. Brace
your core and
raise one arm up
to shoulder height,
keeping a slight
bend in your elbow.
Lower back down and
repeat for all reps,
then repeat on the
other side.
Bicycle
Lie on your back with
your legs extended
and palms placed
Bent-Over Row behind your head.
Stand with a dumbbell in each hand and Lift your shoulders off
hinge from the hips to lower your upper the ground. Bring one
body 45 degrees. Hold the weights knee towards your
downwards with straight arms. Bend your chest while bringing
arms and pull the weights up close to the opposite elbow to
your body, squeezing your back muscles. meet your knee. Switch
Repeat for all reps. legs and elbows to
repeat in the other
direction. Repeat for
all reps.
Cuban Press
Stand holding a weight in each hand down in front of your thighs with
palms facing you (A). Bend your elbows while raising the weights up
in front of you, pausing at shoulder height (B). Keeping your elbows
bent, rotate from the shoulders to raise the weights until palms are
facing forward (C). Press overhead (D). Repeat for all reps.
A B C D
Dead Stop B
Lateral Raise
Sit on a bench or
between two chairs,
with a dumbbell in each A
hand resting on either
side of you (A). Raise
the weights up to
shoulder height,
keeping a slight bend
at the elbows (B). Lower
back down completely.
Repeat for all reps.
Alternating
Shoulder Press
Stand holding a
Dumbbell dumbbell in each hand
above your shoulders
T-Raise with elbows bent and
Standing holding dumbbells
A palms facing each other.
with arms extended
Extend one arm to press
downwards, palms facing
the dumbbell overhead.
you. Keeping your arms
Lower back down and
straight, but not locked,
repeat with the opposite
raise the dumbbells
arm. Repeat for all reps.
straight up in front of you
to shoulder height (A), then
open your arms, moving
the weights out to the sides
(B). Reverse the motion
to lower back down, then
repeat for all reps.

If you don’t have
Russian Twist a barbell, use
Sit holding a dumbbell with both hands dumbbells.
in front of you and lift your feet off the
floor, with your back straight and core
engaged. Keeping your legs center,
rotate your upper body to one side, then
the other. Continue rotating for all reps.
Barbell Reverse-Grip Bent-Over Row

Stand holding a barbell degrees. Bend your elbows
with an underhand grip and to pull the bar up close to
arms extended downwards. your body, squeezing your
Hinge from the hips and back muscles. Lower and
lower your torso to 45 repeat for all reps.
METCON A
B
Kettlebell Swing
Stand with feet wider than
shoulder-width apart, A
holding a kettlebell by the
handle. Hinge from the hips
and swing the kettlebell
between your legs (A).
Explosively push your hips
forward and extend your
upper body to raise the
kettlebell (B). Lower down
with control and repeat.
Kettlebell
Goblet Squat
Hold the kettlebell
upside down in front A B
of your chest (A). Bend
your knees and lower
your hips into a squat,
maintaining a long,
neutral spine (B). Press
back up to standing and
repeat for all reps.

METCON B
Plank Jack
Get into plank position with
feet together (A). Keeping your A B
upper body stationary, hop your
feet wide apart (B), then hop
them back together. Continue
for all reps.
Jump Squat
From standing, lower into a
squat (A), then explode straight
into the air, extending your legs
METCON C
and driving your arms down at
your sides (B). Land with soft Shoulder Tap
knees and immediately repeat.
Push-Up
From plank position, perform a
single push-up (A). Press back
up, then tap one shoulder with
the opposite hand (B). Repeat
with the other hand. That’s one
rep. Continue for all reps.
B
A
A
B
JVB's TIP Reverse Lunge

A B
Pair this program with the From standing, take a

glutes workout on page 28! large step straight back.
Bend both knees and
lower into a lunge (A).
Press off the back foot to
return to standing (B), and
repeat on the other side.
Continue for all reps. S
FUEL
FOODS
They say abs are made in the kitchen, and while
it may be a cliché, it’s a fact that no get-fit plan is
complete without the proper fuel. But healthy eating
shouldn’t mean compromising taste or your favorite
foods. These macro-balanced recipes will revive your
weekly menu and invigorate your workouts with the
hit of vitamins, protein, and carbs your body needs
for muscle building, recovery, and vitality.
RECIPES BY DAWN JACKSON BLATNER, RDN, CSSD PHOTOGRAPHY BY PAUL BUCETA
FOOD STYLING BY LINDSAY GUSCOTT

Golden Milk
Protein Oats
TIP: Add more protein by cooking Prep Time: 5 Minutes
oatmeal with egg whites or Total Time: 10 Minutes
Makes 1 Serving
stirring in some Greek yogurt.
½ cup rolled oats
1 cup unsweetened vanilla
plant milk
1 tsp pure maple syrup
¼ tsp turmeric powder
¼ tsp cinnamon
⅛ tsp powdered ginger
Dash black pepper
(about 1 /16 tsp)
½ cup frozen unsweetened
tart cherries, thawed
1 ½ Tbsps almond butter
1 Tbsp hemp seeds
1. In a small pot, mix together

oats, milk, maple syrup, turmeric,
cinnamon, ginger, and pepper.
2. Cook mixture in a pot
over medium heat for about
5 minutes (or microwave in
a bowl for 2-3 minutes),
until thick.
3. Top with tart cherries,
almond butter, and hemp seeds.
NUTRIENTS PER SERVING:
Calories: 430, Protein: 15 g
Carbs: 48 g, Fat: 23 g, Fiber: 9 g
This anti-inflammatory
breakfast has complex carbs to
replenish fuel stores and plant
protein to repair muscle.
TIP: Look for mushrooms
grown in UV light for extra
immune boosting vitamin D!

Flexitarian
Burgers with
Root Vegetable
Fries
Prep Time: 15 Minutes
Total Time: 40 Minutes
Makes 4 Servings
FRIES:
8 carrots
8 parsnips
4 small beets
2 Tbsps olive oil, divided
½ tsp sea salt
½ tsp black pepper
BURGERS:
12 oz white, button, or cremini
mushrooms, finely diced
12 oz ground beef
(grass-fed is recommended)
8 leaves romaine or green
leaf lettuce
Topping suggestions:
Tomato slices, pickles,
onion, hot peppers
1. Preheat oven to 425° F.

2. Cut all root vegetables into
thick matchsticks. Toss with
1 ½ tablespoons of oil, salt,
and pepper.
3. Place on a baking sheet and
bake for 20 minutes, turning
once halfway through, until
golden.
4. While the fries are baking,
in a skillet over medium heat,
sauté diced mushrooms in the
remaining ½ tablespoon of olive
oil for 5 minutes, until cooked
down and tender.
5. Let them cool for 5-10 minutes,
then mix with beef, and form
four patties. Cook burgers in a
skillet or on a grill pan for four
minutes on each side, until an
internal temperature of 160° F.
is reached.
6. Place burgers on lettuce
leaves and top with desired
toppings. Serve with a big pile
of root veggie fries.
Blackened
Salmon with
50/50 Cilantro-
Lime Rice
Prep Time: 5 Minutes
Total Time: 45 Minutes
Makes 4 Servings
50/50 rice is part brown rice

and the other part cauliflower
rice, which adds a dose of
veggies and vitamin C to
your flavorful side dish.
50/50 RICE:
¾ cup uncooked brown rice
1 ½ cups water
3 cups frozen cauliflower rice
½ cup cilantro, chopped
1 lime, zest and juice
½ tsp sea salt
½ tsp black pepper
FISH:
16 oz salmon
½ Tbsp olive oil
1 Tbsp blackened seasoning
Garnish: 1 avocado, sliced
1. Cook rice according to

package directions. Once
cooked, add frozen cauliflower
rice, cover again, and let sit for
10 minutes. Fluff with a fork and
stir in cilantro, lime zest, lime
juice, salt, and pepper.
2. While the rice is cooking,
preheat oven to 375° F. Put
fish skin-side down on a
parchment-lined baking sheet,
rub fish with oil, and sprinkle
with blackened seasoning.
3. Bake for 12-15 minutes,
until fish is opaque and
internal temperature of 145° F
is reached. Serve with cilantro-
lime rice and sliced avocado.

Kale contains antioxidants Vegan
such as vitamins A, C, and Chickpea
Caesar Wrap
E; bone builders such as Prep Time: 10 Minutes
calcium and magnesium; Total Time: 15 Minutes

Makes 1 Serving
and blood builders such as 1 8-inch sprouted

whole grain wrap
iron and vitamin K. 1 cup kale, shredded
1 cup romaine, chopped
½ cup canned chickpeas,
TIP: rinsed and drained
If you’re not vegan, ¼ tsp chili powder
you can use one
tablespoon of DRESSING:
grated parmesan 1 ½ Tbsps tahini
cheese instead of 1 ½ Tbsps water
nutritional yeast. ½ lemon, juiced
1 Tbsp nutritional yeast
¼ tsp sea salt
¼ tsp black pepper
1. Toss chickpeas with chili

powder, then partially mash
them with a fork. Warm slightly
if desired in the microwave.
2. Place chickpeas, kale, and
romaine in the wrap.
3. In a small bowl, whisk
dressing ingredients and drizzle
on the wrap ingredients.
4. Fold the bottom and sides
of the wrap so it is rolled up.
Serve immediately.
Calories: 400, Protein: 20 g,
THINK
LIKE
AN
ATHLETE
For the world’s top athletes, focus is their
secret weapon, and now you can steal their secrets.
Far from your average new-year motivation article, we
called on some of the top experts in sports psychology
to help you master your mindset like the pros.
WRITTEN BY KATELYN SWALLOW

When it comes to making serious
changes to your health and fitness,
pumping iron and chugging protein
shakes is only half the battle.
The real struggle is sticking to those 5 a.m.
training sessions, pushing through the
pain of a heavy lift, and continuing on the
path to bettering yourself for the full 365.
And after a year that has caused many of
us to put our regular fitness routine on
pause, staying motivated in 2021 comes
down to strengthening your mind as
much as your body—maybe even more.
Whether you’ve simply lost your training
momentum or are starting completely
from scratch, adopting the mindset tricks
of professional athletes might be the secret
to getting back on track, staying consistent,
and smashing your old PBs—quickly.
“Mindset is your mental attitude
that determines how you interpret and
respond to situations, while motivation
refers to the desire and drive you have to
perform an action or behavior,” explains
founder of Omnipsych Clinical Psychology Get to know
Services, Dr. Lillian Nejad. “Essentially, yourself by asking:
your mindset determines how motivated
you are to perform particular behaviors. ? Why are you in
And if you perform behaviors consistently this situation?
enough, they become a habit, which are ? Is this the path
automatic behaviors that form part of you want to take?
your regular routine.”
In other words, develop the right ? Is this an expression
mindset first, and the motivation and of your values?
habits you need will follow. One study in ? Are you passionate
the Journal of Applied Sport Psychology about what you
found that a positive mindset and mental are doing?
toughness are characteristics that nearly
every successful athlete embodies. Having
trust in the process, the ability to manage that athletes attach to what they do has a Focus on the Present
stressful situations, focus, self-belief, and major impact on how they approach it, and People often don’t meet their all-important
the desire to win were also right up there. can ultimately be the difference between goals because their mind is racing ahead to
So how can you develop the mindset of failure and success.” the result. It’s why you stress about getting
a champion? By learning from the coaches Next, perform an assessment of your back to your personal best deadlift, and
who coach them. We’ve called on some training and nutrition history and make then sleep through your morning workout
top sports psychologists and motivational note of what worked, and what didn’t. because it seems too far out of reach.
mentors to teach you the real-world tactics “It is important for athletes to reflect The solution? Mindfulness, or
of the elite athlete. on their past experiences and their own moving your thoughts to the present.
MODEL KASSIDY ELLIS
personal preferences and characteristics,” “You can’t change anything about your
Take Stock of Your Success says Dr. Nejad. “This will highlight the mindset, motivation, or habits unless
For Dr. Nejad, the first step to a positive tools, skills, and conditions that lead to you pay attention to what is going on,”
performance mindset is to determine effective training, and ultimately, put you explains psychology consultant and
LEAD PHOTO DAMIEN NOBLE ANDREWS
your “why.” What is the reason for doing in the best position to achieve your goals.” author of The Elite: Think Like an Athlete
HOLLY HOLM PHOTO PAUL BUCETA
what you do, and why is it meaningful to When you better understand Succeed Like a Champion, Dr. Joann
you? Identifying your purpose will be the your goals and what you need to be Lukins. “Mindfulness, paying attention,
catalyst for staying motivated. “Athletes successful, you can put those conditions concentration—call it whatever you like,
need to believe that what they are (with improvements) in place, prepare but it is undoubtedly the foundation for a
undertaking is worth the pain, struggle, your mind, and set yourself up to performance mindset and implementing
and pressure,” she says. “The meaning achieve your goals. small, ‘do-able’ changes that will move you
Think back to
when you were
at your strongest,
fittest, and
happiest, and
then ask yourself:
? What were the conditions,

both internally (in your own
mind and body) and externally
(in the environment), when you
were successful and when you
were not?
? What were the thoughts, foods,
workout times, and support
networks you had around you?
? What motivated you? Perhaps
you were going to the gym
with a friend, tracking your
food to hit particular macro
MODEL NICOLE ZAPOLI

targets, or rewarding yourself
after completing a mini-goal,
such as buying yourself a new
pair of kicks.
PHOTO DAMIEN NOBLE ANDREWS

COURTESY OF BORN PRIMITIVE
? What helped you focus?
Be it journaling, visualization
or mindfulness techniques.
towards your goal. Notice your thoughts things to be puppies and rainbows, athletes
and your actions.” concentrate on talking to themselves in
If you’re still feeling too distracted by a way that is more helpful. “For example, “Athletes need
the end result to focus on the task at hand, when a global pandemic comes along and to believe that
think, “What’s important right now?” and cancels your favorite swimming event, I
write down the action steps. By focusing don’t expect you to say, ‘That’s great, I’m
what they are
on what you can control, it makes you so glad that’s happened.’ Positivity won’t undertaking is worth
feel more certain and confident in your
lifts and workouts. It also simplifies your
resonate in this instance,” she says.
Instead, reframe your thoughts around
the pain, struggle,
major goal and makes it less daunting—be the setback by focusing on the potential and pressure.”
it running a marathon or hitting a big for growth or self improvement. She
deadlift. Mental performance consultant says, a more helpful way to approach the While research on the benefits of
for Journey 2 Elite, LLC and Former previous example would be to say, “That’s mantras is still in its infancy, a recent
Division I basketball athlete, Marché disappointing, but here is my opportunity review by scientists from the Royal College
Amerson offers this example scenario: to go back to some of the functionality of Physicians of Ireland found that mantra
“When attempting a lift you’ve never tried of my swim stroke, improve that, and be meditation can help reduce stress, anxiety,
before, take notice of your emotional and better for it when events do open back up.” and physiological distress—feelings that
physical state, shift your focus to the task at An effective positive self-talk tool is are pretty prominent halfway through
hand, believe in yourself, and go for it.” (For having a mantra: A statement, slogan, or a tough workout, especially after some
more advice from Amerson, see page 55.) word that your mind plays on rhythmic time away from the gym. “The key with
repeat when you’re faced with a difficult a mantra is to find something that will
Ditch 24/7 Positivity task, you’re overcome with fear, or your resonate for you,” says Dr. Lukins, who
Positive self-talk is spouted in self-help motivation goes AWOL. Mantras are divides mantras into two types: Task-
books, but Dr. Lukins says remaining designed to focus your attention toward specific or motivational. “An example of a
consistently upbeat is unrealistic and not the end goal, and block out negative self- task-specific mantra would be, ‘One more
necessarily productive. Instead of forcing talk and distractions, such as pain. step, one more step’ or ‘Eye on the ball, eye

on the ball.’ A motivational mantra would Brain Sciences discovered. related movements without placing any
be, ‘This will stop hurting as soon as I cross “As the team therapist for the tension to the injured area,” says Amerson.
the line’ or ‘Keep going.’” Philadelphia Flyers, I showed the players “Someone who has recently started
As for Dr. Lukins’s go-to mantra when that by visualizing themselves blocking working with a personal trainer and wants
she’s hitting the wall? “This is the point,” is a shot, their muscles are contracting just to learn to weight train on their own may
the phrase she repeats to keep going. as if they were doing it on the ice,” says visualize the proper lift mechanics before
“I didn’t get up at 4:30 a.m. to train and psychotherapist and behavioral specialist, attempting the actual lift.”
have a lovely time—I could have done that Dr. Steven Rosenberg.
at 7 a.m.!” she says. “Repeating ‘This is the Go through the motions of successfully A Final Word Before 2021
point!’ in my head reminds me that the pain hitting your next big lift the night before Like every New Year’s resolution or “I’ll
is one I chose, helping me to push through.” your workout. Think about how the start on Monday” health revamp, the
weight would feel on your back, how your expert advice on creating a killer mindset
See It Before It Happens muscles would strain and move, and the is clear: Start small and don’t try to change
Mentally rehearsing your workout the sound of your fellow gym-goers as they everything at once. “Start with one action,
night before can actually train your pound the treadmill next to you. get it underway, be kind to yourself
mind and body to cope—without having “The more realistic you can make your when it doesn’t happen or work, and
to lift a finger. When you make this visualizations, the more effective the skill then persevere,” says Dr. Lukins. Educate
visualization as vivid as possible, the will be. Try to incorporate the five senses: yourself by reading widely and ensure
brain interprets those mental images as Sight, touch, taste, sound, smell. This is you have plenty of support, be it joining
if you were actually doing them, a study especially useful if you’re injured, because a Facebook support group or finding a
published in the journal Behavioural and it allows you to simulate performance- training buddy with similar goals.
Inside Her Mind

>> Marché Amerson
Mental performance consultant Marché Amerson finds it easy to relate
to the professional athletes she helps each day, because once upon a
time, she was one. The former Division I basketballer for the University
of Tennessee has also completed a master’s in Sport Psychology and
Motor Behavior. She’s uniquely qualified for knowing what it takes to
commit to training and overcome physical challenges day in, day out.
Here are her top tips for getting your head in the game that is 2021:
1. Know Your “Why” 4. Establish a Support System

I pushed through on the days that I didn’t want to practice because I knew I was fortunate to have a father who played college football,
my parents had sacrificed so much of their time and money to give me the so he could relate to some of the struggles I faced. However,
opportunity to obtain a scholarship. When you have a reason for why you it isn’t uncommon to have friends or family members who
do what you do, you always have a reason to keep going. just don’t understand the demand of your goals. Having
an open and honest conversation with them about how
GEARS ILLUSTRATION VECTOR MEMORY/SHUTTERSTOCK.COM
they can support you on your journey may help you to stay
2. Treat Yourself 3. Reward Yourself committed to your training.
with Kindness As athletes, we are conditioned to look
BRAIN ILLUSTRATION POP_JOP/ISTOCK.COM
What you tell yourself for flaws in our game, and we work 5. Be Present
matters! Expecting tirelessly to improve them. Not often Leave the last game or mistake in the past. I’ve spent hours
greatness from negative, enough do we celebrate our strengths in the gym shooting the week of a big competition and then
doubtful thoughts will and progress. When you’ve had a great missed my first five shots of the game. When I chose to
never give you the results game, practice, or workout, reward focus on the misses, my performance declined across the
you desire. You are yourself with a nap or down-time activity board. When I moved on with the game, I gave myself the
capable of what you set to recharge. This will keep you feeling opportunity to make a play that my team needed because
your mind to. If you believe refreshed and establish a sense of pride I was present and alert to all the other ways I could have a
it, you can achieve it. in your accomplishments. positive impact. Always focus on the here and now! S
Whether your New Year’s resolutions revolve
around taking better care of yourself or making
your mental health a top priority, the sober curious
movement can help you do that, and so much more.
PHOTOGRAPHY PAUL BUCETA
WRITTEN BY CHELSEA CLARKE

Picture these events
and tell us what they
have in common:
Sunday brunch with
the girls; a celebratory
dinner for your
recently promoted
partner; 5 p.m. on
any given workday.
If booze in one form
or another was in the
images you conjured
up, you might be
realizing just how
frequently alcohol
pours itself into your
life’s crevasses. And
with JAMA Open
Network reporting a
14 percent increase
in women’s drinking
habits since the
pandemic hit, you’ve
likely found yourself
reaching for the bottle
to cope with added
stress, uncertainty,
or even boredom.
According to the National
Institute on Alcohol and
Alcoholism, those detriments
are widespread. Alcohol
negatively affects virtually
all our organs, including the BUILD A
But a new culture has emerged
brain, heart, liver, pancreas,
and immune system, and also obligations,” explains Dr.
SOBER BAR
that eschews the post-work contributes to a higher risk of Lauren Cook, PsyD. Whether Whether you crave
Pinots and habitual Sunday developing multiple types of you’re constantly looking the taste or the ritual
football beers, and suggests cancers. forward to that evening glass of indulging in your
that if these are regular And that’s not just from of wine to unwind from the favorite alcoholic
scenarios in your life, then it continued heavy drinking— stress of the day, or you rely beverage, there’s an
might be time to take a good, your body is negatively on alcohol’s effects to loosen alcohol-free version for
that! Here are some of
hard look at what lies beneath. impacted from even one night up in social situations, these
the brands we’re loving
If trading in hangovers for of going too hard. PLOS ONE could all point to underlying
now, and they’re all
waking up bright-eyed and reports that a single night of emotions you may be avoiding
0 percent alcohol, but
bushy tailed sounds appealing binge drinking causes your dealing with.
100 percent delicious.
to you, then read on. The gut to leak bacterial toxins into
sober curious movement will
motivate you to curb your
your bloodstream, resulting
in inflammation and tissue
SOBRIETY YOUR WAY
While you may not feel the
ONE
The Seedlip Company
drinking or ditch it altogether, destruction, an effect that need to become completely The world’s
so you can live your life healthy had harsher repercussions on sober, you might be tempted first distilled non-
AF—alcohol-free. women over men. “Sixty years to take the dry lifestyle out alcoholic spirits.
ago, we thought cigarettes for a test drive and see how
PIQUE YOUR CURIOSITY were good for us,” says Lyons. it affects your physical and TWO
Sober curiosity stems from “There’s too much access to mental health. “Being sober WellBeing Brewing
multiple aspects of a new information now to keep the curious simply means you’re Vegan, zero-sugar,
culture that’s concerned with truth about alcohol hidden any interested in the benefits of alcohol-free craft beer.
They’ve also got CBD
both physical and mental longer: It’s a toxic carcinogen living alcohol-free, and you
sparkling waters.
wellness. After all, it seems that should be classified as a may try ‘sober tourism’ for
counterintuitive to pour your Class 1 substance.” awhile without commitment,”
energy into eating nutritiously You may not realize just says Lyons. “You can take a
and exercising to keep your how much alcohol factors week off, a month off, do 1,000
body in prime condition, only to into mental health, but when hours dry, and just try it out, no
abuse it with alcohol later on. you examine that relationship pressure. The important thing
And it is, according to deeper, you’ll be shocked at is realizing you may not have
Kayla Lyons, founder and how closely intertwined they the healthiest relationship with
CEO of 1,000 Hours Dry. “Our are. “Women have tremendous alcohol, and that’s the first step
society is becoming more and pressure placed on them, to making changes.”
more health conscious,” she
says. “You can’t really be your
and alcohol can seem like a
quick-fix solution to ‘check
There are no hard and fast
rules on how to become sober
THREE
Athletic Brewing Co
best self hungover, and you out’ from responsibilities and curious, but Cook recommends Non-alcoholic craft
definitely can’t reach peak beer with health
STRAINER PHOTO BY 9DREAM STUDIO/SHUTTERSTOCK.COM
physical health if you drink— and active living at

never mind the detriments the forefront.
alcohol has on mental health.”
FOUR
Ritual Zero Proof
Gin, whiskey,
and tequila, minus
the booze.

“You can just try it out, no
pressure. The important thing
is realizing you may not have
the healthiest relationship
with alcohol, and that’s the
first step to making changes.”
aligning your goals with who
you know yourself to be.
“Some people can moderate
their use, while others need to
go ‘cold turkey,’” she says. “If
you’re unsure what’s best for
you, see if you’re able to limit
your drinking to 1-2 drinks per
sitting. If your drinking still gets
out of hand, it’s an indication
that you need to set some
harder limits on your use.”
You may decide to cut back
your consumption to a self-
regulated amount, or you might
choose to set strict guidelines
and rules around when you’ll
drink, such as only in times of
celebration, and only 1-2 drinks
at those times.
The clean-living support
that’s available to you as
you decide to indulge your
curiosity is immense. “The
sober curious are challenging
the definition of what it
means to be alcohol-free,”
says entrepreneur, brand
partner, and founder of On the
Mocks, an online community
which promotes alcohol-
free beverages, Christine
Wayne. “It can be yoga, it
can be mocktails, it can be
Instagram communities filled
with positivity and humor. By
attaching yourself to being
‘sober curious,’ you’re joining
a community. You don’t have
to say, ‘I’m never drinking
again,’ but instead, ‘I’m not
drinking right now.’”
OBSTACLES ABOUND different,” says Lyons. “When
The initial motivation for casual
sobriety can feel exhilarating,
I stopped drinking, I realized I
didn’t really enjoy the parties
LOSE THE BOOZE
Enjoying social situations sober is easier
but executing it is another or the bars after all, and I found
with a plan. Arm yourself with these tips for
story, and you’re bound to other hobbies that made me
navigating the party, sans alcohol.
run into some obstacles. feel happy and fulfilled. Give
“Becoming sober is incredibly yourself time to find out what
uncomfortable,” says Cook. you really like to do without
Because these changes will alcohol so you can start living a
GO IN WITH A PLAN
Avoid being caught off-guard when others
demand that you examine how more authentic lifestyle.”
question why you’re not drinking. Come up
you cope with hard feelings
with a go-to response such as, “I’m taking some
such as stress, inadequacy, BUT IT’S WORTH IT time off from drinking.”
shame, and vulnerability, It’s true that you’ll have to
prepare yourself for some walk through some difficult
unpleasant moments. moments in your sober
BYOB
Just having a drink in your hand
And if anyone knows journey, but it’s not all bad!
can ease the initial awkwardness, so
working her way through In fact, the whole point is
come prepared with your own non-alcoholic
hardship without giving to thrive, so know that you
options. “Whenever I go to a party now, I bring
in to alcohol, it’s Wayne. can look forward to physical my own six-pack of non-alcoholic beer and I
Over the past year and a benefits such as weight feel right at home,” says Lyons.
half, she experienced a loss, clearer skin, and less
lifetime of hardship, from her
mom’s cancer diagnosis, to
bloating, and mental health
boosters like more energy,
PLAY IT FORWARD
You might feel jealous of your imbibing friends,
unexpectedly losing her job, better focus, and heightened
but those feelings will dissipate when you
to navigating unimaginable productivity, all aspects that think of the hangovers they’ll be dealing with
stress brought on by COVID-19 Wayne experienced in her first tomorrow. “What keeps me sober is remembering
and political unrest. “All of 60 days of sobriety. And the the worst,” says Wayne.
these examples were times space you make in your life for
when I wanted to drink to
lessen the pain—to ease my
more authentic experiences
will be monumental. “I have to
FEEL THE TENSION
Real talk: It’s going to be weird for a little while.
stress, to escape. I wanted to think of alcohol as a scummy Whether it’s powering through social barriers or
pretend that bad things weren’t ex-boyfriend,” says Lyons. “I being received differently by others around you,
happening,” she says. So how had to kick him out of my life get ready for some awkward times. Surrender
did she get to the other side to make room for the right
COCKTAIL ITEMS BY IGISHEVA MARIA/SHUTTERSTOCK.COM

yourself to feeling out of place—know that it’ll
of all that pain? “Occasionally, partner and right opportunities. get easier, and those feelings will help you to
it was as simple as having an If alcohol is disappointing you, become stronger in the long run.
alcohol-free option in my hand, it’s time to dump that loser.”
and just remaining calm. But But perhaps the biggest
what really keeps me from improvement you’ll notice is
drinking is knowing that it the relationship you have with
won’t solve anything. Every yourself. At the end of the day,
single problem that exists in sober curiosity is an exercise
this very moment will still be in getting to know yourself Alcohol is among the
here after a drink.” better: What makes you tick, most commonly misused
But it’s not just stress and what your triggers are, and
uncomfortable emotions that when you’re tempted to rely addictive substances,
drive us to drink. If you’re on alcohol as a crutch. “As far with 1 in 8 American adults
experiencing FOMO at just the as feelings go, you have to
thought of skipping brunch realize that the only way out is meeting the criteria for
mimosas, adjust the way you through,” says Lyons. “Allow alcohol-use disorder.
approach socializing. “You yourself to experience what
Source: JAMA
can still choose to do all the emotion it is that you want to
activities [that you used to]; run from, and show yourself
the experience may just be how strong you really are.”

“When I stopped drinking,
I realized I didn’t really enjoy
the parties or the bars after
all, and I found other
hobbies that made me feel
happy and fulfilled.” S
See you later,
2020! We’re
ringing in
the new year
stronger than
ever in body,
mind, and spirit.
REFRESH.
RECHARGE.
RESET!
LEAD IMAGE JACOB LUND/CREATIVEMARKET.COM

Sleep
Every part of your physiological make-
up is affected by your sleep quality,
including everything from energy levels
and alertness, to intellectual integrity
and muscle repair. You know it’s next to
Each January is a welcomed impossible to function at your highest
chance to start fresh. With the level at work or during your workouts Stress Management
onset of a new year, you can’t when you’ve lost out on sleep, but The American Institute of Stress
help but contemplate how this trip research also suggests that it’s much reports that 73 percent of people
around the sun will be different harder for you to make healthy food experience stress that affects their mental
or improved, but if we’ve learned
choices when you’re groggy, and chronic health, and nearly half of people feel
anything from the year-in-which-
sleep loss can even put an otherwise so stressed out that they have trouble
we-do-not-speak, it’s that at the
healthy person at risk of diseases such as sleeping. If 2020 was a crash course in
end of the day, we have very little
diabetes. testing how much stress we could handle,
control over anything besides our
own agency. And that’s where this 2021 is decidedly the year we rise and
28-day reset challenge comes in. Your Ultimate Reset Goal: conquer with a cool head. The balance
While each person’s sleep needs will vary when it comes to managing stress is to
when it comes to pinpointing just how recognize what you can control, and
How it works: We’ll break down four key much you should get, what does matter is what you can’t (no matter how hard
areas that contribute to reaching your the quality of zzz’s you clock. You’ll set up you try), and to process those elements
fullest potential, and provide you with a rock-solid slumber plan this month so accordingly. For instance, you could
one big goal that’ll boost your health, you can sleep like a baby. manage the stress of a looming work
confidence, and resiliency in each of deadline by scheduling mini goals to
these areas. Read on for more, then when accomplish it, while also taking care of
you’re ready to hit reset, turn the page Exercise yourself by sticking to your workouts.
and commit to each day’s new challenge. The physical and mental benefits of a On the other hand, you can’t control
Fingers crossed 2021 is kinder than its regular exercise routine are plentiful: when your car gets a flat tire in the middle
predecessor, but by the time you finish Lowered risks of chronic disease, of a snow storm, and for that, it’s a lesson
these 28 mini challenges, you’ll have the increased energy, improved sleep, and in dealing with it, and letting it go.
physical and mental tools you’ll need to increased longevity (not to mention a
conquer whatever comes your way. bangin’ bod), and Phillips recommends Your Ultimate Reset Goal:
aiming for 3-4 resistance training sessions Just as your nutrition needs are unique
Nutrition and 1-2 light cardio sessions weekly. to you, your stress management
Be honest: In years past, have you “Exercise creates a strong body and mind, techniques will be as well. A slow,
rushed out to buy a fancy food journal and I always recommend finding styles meditative yoga class might calm the
or downloaded an app to track and of training that will increase a woman’s minds of some, but you might need to
calculate every calorie you consumed? strength, power, and confidence,” she process that energy into a fast-paced
Master trainer Jaclyn Phillips suggests says. It’s normal for workouts to become boxing workout. This month, you’ll
avoiding that route if you want long- stale or for your body to hit a plateau, explore new ways to channel your
term success. “The biggest pitfall I see is but this time of year is built for switching stress into activities and methods that
doing too much, too fast,” she says. “That things up to keep it fresh. actually work for you.
all-or-nothing mindset is designed to
fail, and these quick-fixes are often not Your Ultimate Reset Goal:
Make stress
sustainable, and can lead to a negative This month, find movement styles that
management a
relationship with food.” Instead, she do wonders for both your body and mind, priority in 2021.
says to approach your nutrition from a and attack them in sustainable ways so
mindset of abundance, and stack your you’ll crave coming back for more.
plate consistently with a wide variety of
produce, proteins, and grains to ensure
both your macros and minerals will
be met, no matter what goals you have
planned for the next 365 days.
YOGA IMAGE JACOBLUND/CREATIVEMARKET.COM
Your Ultimate Reset Goal:

Dare to veer from your chicken and
broccoli meal plan! Your nutrition
challenges will focus on exciting your
palette while still meeting your goals,
and strengthening your relationship
with food.
Your 28-Day
Health Reset
Day 1 Day 2 Day 3
Start a “Recipes” Freshen up your fitness Commit to one new habit
folder on your computer routine. We suggest starting each morning that will
or phone and save the six-week upper-body kick off your day on the
everything that looks program on page 36. right note. Ex: Meditation,
delicious. exercise, yoga, a walk.
Day 7 Day 8
DAY 6 Journal the minor and major Follow your curiosity
Start a training stressors you felt this week. and try a new craft or
log to track your See if you can identify any hobby. Calligraphy,
progress. Flip to page common triggers. Take 5-10 braiding hair, and tie-
52 to get motivated. minutes daily for this habit. dying are hot right now.
Day 11 Day 12 Day 14

Day 13
WATER SHUTTERSTOCK.COM/ STUDIOSMART SCONES SHUTTERSTOCK.COM/ JACOB BLOUNT TYE DYE SHUTTERSTOCK.COM/ VLADIMIR VK SANDWICH SHUTTERSTOCK.COM/ AFRICA STUDIO
.
Set up your bedroom for Write down the activities Have you been leaning on
optimal sleep: Make sure that get you into the present that 5 p.m. wine as a stress
Develop the ultimate
it’s dark, cool, and quiet. moment. Walks with your reliever? Pour yourself some
bedtime routine.
BONUS: Download a sleep dog, a sweaty Vinyasa mineral water instead and
Take a bath, meditate,
meditation app for extra class, the calming effects of turn to page 56 to learn more
journal, or read a book.
mindfulness points. watching Bob Ross paint? about hooch as a crutch.
No wrong answers.
DAY 16 Day 18
Day 19
CLOSET SHUTTERSTOCK.COM/KOSTIKOVA NATALIA PASTA SHUTTERSTOCK.COM/ KARPENKOV DENIS PHONE SHUTTERSTOCK.COM/ CINCILA
Day 18 Simplify! Find ways to make
Schedule 10-30
Habit stack. Pair two healthy your day-to-day easier. Challenge yourself to
minutes for recovery
habits together for max Automate bill payments, avoid all screens at
work, such as foam
results, such as listening have the kids make their least one hour before
rolling, stretching,
to a personal development own lunches, or hire a bed. Unplug the WiFi
or massage. podcast while running. cleaner so you have energy if you have to.
for your workouts.
Day 22 DAY 23
Today’s mantra:
Clean out at least one
“I have food freedom.”
closet or drawer. Didn’t
No foods are off limits,
use it in 2020? Donate,
so remind yourself to
recycle, or pitch it.
enjoy in moderation.
Day 26
Day 26
*
FIND A WORKOUT GROUP
OR CHALLENGE YOU
CAN JOIN TO KEEP YOUR
MOTIVATION REVVING.
Day 27
Once a week, switch up
your go-to chicken or
steak dinner for something
completely plant-based.
DAY 28
Focus on filling your day with fun.
Find an upbeat playlist full of guilty
pleasures, listen to a hilarious
*
Start with the Chickpea podcast, or sign up for a fitness
Caesar Wrap on page 51. class that you normally wouldn’t.
64 STRONGFITNESSMAG.COM
* January/February 2021
Day 4 Day 5
Create a new sleep Make a list of the good
schedule. Aim to go to bed things that happened
at roughly the same time in 2020. What did you
each night and wake up the accomplish?
same time each morning. BONUS: Ask yourself, “How
can I build off these wins?”
Day 9 Day 10
Make time to move. Take Revisit your “Recipes”
half an hour and try the folder and create a grocery
glutes workout on page 56. list with 1-2 new
BONUS: Grab a training recipes in mind.
buddy! Try it with a
family member or train
with a friend virtually.
DAY 15
Check in with your
caffeine consumption.
Swap one caffeinated
beverage each day
with an herbal tea.
Day 20 Day 21
CHICKEN SALAD SHUTTERSTOCK.COM/ NINA FIRSOVA TEA SHUTTERSTOCK.COM/ IPRACHENKO ZOOM ICON SHUTTERSTOCK.COM/ MARYSAN
Make that appointment! Connect with a friend

Thinking of seeing a or loved one today, either
therapist or naturopath? in person or on Zoom.
Today is the day.
AVOCADO SHUTTERSTOCK.COM/ OLGA GUCHEK
Day 24
Schedule a workout that
would invigorate you
Day 25
Don’t forget to hydrate!
today. A long run to clear Water helps your body
your mind, or a quick transport and absorb
Tabata session that’ll nutrients, and improves
leave you breathless. digestion.
WOMEN JUMPING DIMA_SIDELNIKOV/ISTOCKPHOTO.COM
“I always recommend finding styles

of training that will increase a woman’s
strength, power, and confidence.” S
Just Add
RESISTANCE
This next-level version of
high-intensity interval training Body Benefits
will net you a ton of the benefits
you’re used to, plus the added Elevated growth, and bone density,
Metabolism & as well as slow the aging
bonus of building muscle. Caloric Afterburn process. Additionally, intense
WRITTEN BY LORI BRAND, CPT,
Resistance training builds resistance circuit training
GROUP FITNESS & YOGA INSTRUCTOR muscle tissue, while interval improves insulin sensitivity,
PHOTOGRAPHY BY PAUL BUCETA training produces the which not only enhances
afterburn effect, which means fat loss, but helps prevent
your metabolism remains disease, cognitive decline,
elevated long after you’ve hit sugar crashes, and skin issues.
the showers. This is due to
excess post-exercise oxygen Build Work Capacity
consumption (EPOC), or Work capacity is the amount
oxygen debt, referring to of stress your body can
Whether you’re looking to bust a plateau, pile on some the energy your body needs handle, recover from, and
muscle, or shed a few pounds, crushing your fitness goals is to recover from its workout. adapt to. Because high-
rarely possible without changing something in your routine. And unlike regular cardio, intensity resistance training
If you’re already utilizing high-intensity interval training which can lead to both muscle (HIRT) improves your
(HIIT), which involves brief, intensive bursts of cardio that and fat being catabolized for muscular endurance, VO2
crank up your heart rate, adding resistance to your circuit energy, resistance training max (your body’s ability to use
VECTORS VECTOR BY/SHUTTERSTOCK.COM
training is going to be the game-changer you’ve been craving. signals your body that it oxygen), and cardiovascular
This style of training will require you to perform short, can’t afford to part with health, your work capacity
maximal effort blocks of resistance exercises, performed with any muscle, so it’s more goes up. This enables you
little-to-no rest between each exercise. It’s similar to traditional likely to draw from your to train harder, and become
circuit training, but the added resistance may require more fat reserves for energy. even stronger and more fit.
rest between circuits in order to recover. The blocks of work
should be so intense that you should not be able to carry on a Improved Time Efficient
conversation, or return texts between sets. You’ll need every Metabolic Profile HIRT workouts are cardio
second of the rest period to get ready for the next round of work. This style of training also and strength training all
If that sounds intimidating, consider the following benefits, and promotes the release of rolled into one. Furthermore,
remember: What doesn’t challenge you, doesn’t change you. human growth hormone because of their pace, you
(HGH), a hormone known can squeeze a lot of volume
to stimulate fat loss, muscle into a short amount of time.
Rules for Success: In one study, Italian researchers
compared the resting energy
• Always warm up with expenditure of 17 men who
dynamic movements such performed separate sessions of
as jumping jacks; arm, high-intensity resistance training
knee, and ankle circles;
hip rotations, etc.
and traditional resistance
training. Twenty-two hours after
• Stick to exercises you’re their workouts, the researchers
familiar with to ensure found the group that used
proper form throughout.
high-intensity resistance training
• Rest at least 48 hours burned about 18 percent more
between these types of calories per day than those who
workouts, and engage in
active rest like yoga, foam
did regular resistance training.
rolling, and low-impact cardio.
• Focus on compound
(multi-muscle) movements
and avoid isolation exercises
like biceps curls, etc.
• Plan your workout ahead of

time so you don’t need to stop
and think between exercises.
You want the circuits to
be as fluid as possible and
minimize rest periods. Try to
select exercises that work well
together with minimal set-up.
How to Build
Your Resistance
Circuit Workout:
Create 1-2 circuits of 4-8
exercises. Perform anywhere
from 6-16 reps per exercise
(lower reps for heavier
weights). Rest 1-2 minutes
between rounds. If you
have fewer exercises with
less resistance, keep the EXERCISE REPS MUSCLES WORKED
rest short. If you use heavy
weights and include more SQUAT PRESS Legs, glutes, core, shoulders,
10-12
exercises, rest longer. Repeat pecs, triceps, traps
the blocks for 12-30 minutes.
UPRIGHT ROW 8-10 Shoulders, traps, rhomboids, biceps
JUMPING LUNGE 6-8 (per side) Legs, glutes, calves, core

Sample Workout
Try this example workout using 10-12 Core, hamstrings, glutes,
DUMBBELL SWING
dumbbells that allow you to move lats, shoulders
efficiently with proper form, and perform
6-12 reps of each exercise. After RENEGADE 6-8 (per side)
completing the circuit once through, ROW PUSH-UP Traps, lats, biceps, pecs, triceps, core S
rest 1-2 minutes. Complete 3 rounds.

TRANSFORMED | Celebrating Your Journey
Who She Is
AGE: 58
HOMETOWN:
San Francisco, CA
GIG: Clinical
Laboratory Scientist
TRANSFORMATION:
Down 20 lbs and 14
inches, and cancer-free.
Living Unwell
Jackie suffered numerous Adjusting to
side effects from her daily a New Plan
cancer treatment and Jackie is an avid cook and
had gained about 20 lbs baker, but meal planning
in the process. With her was initially overwhelming
confidence plummeting, for her. But supporting
she cut out dairy, red her body with enough
meat, and processed calories was essential,
flours and sugars, and and she made it work. “I’ll
committed to endless admit that eating six times
hours of cardio. But the a day took some getting
restrictions and lack of used to, but I never felt
noticeable results left hungry throughout the
her deflated. “I was day,” she says. Combined
living uncomfortably and with strength and interval
unhealthy,” she says. training, Jackie’s symptoms
began to subside after just
Ultimate Support two weeks.
To take back control
of her life and the side
effects from cancer
treatment, Jackie called
in reinforcements—our
Jackie Javier
When Jackie was diagnosed with breast cancer at age 49,
Preventing
Osteoporosis
Bone weakening is
common in Jackie’s family,
very own president, her world was turned upside down as she faced fear, grief, but her new all-strength-
Jennifer Van Barneveld and uncertainty. But Jackie is a survivor in every sense of training workout program
-Pe. “Reaching out to the word. After years of battling, she reigned victorious, is changing that trajectory.
Coach JVB was the best but she wanted her energy and strength to meet the “My goal is to take my
decision I’ve ever made. demands of what it meant to be a cancer survivor. weight training to the
She welcomed me with Once she learned to approach fitness and nutrition in a next level so I can keep
open arms, and she supportive and sustainable way, her relationship with her my skeleton strong.”
believed in me. For me, body and mind became stronger than ever.
it was the beginning of a Health in Your
FOOD PHOTO PAUL BUCETA
second life.” WRITTEN BY CHELSEA CLARKE 50s and Beyond

Growing older is a
privilege, according to
A POSITIVE MINDSET Jackie. “There are no
limits to your health and
During Jackie’s transformation, her strength training was the catalyst fitness,” she says. “It’s
LEAD PHOTO BRIAN REILLY
for a deeper connection to her own inner strength. “I believe the most the perfect time to make
serious changes in your life
empowering gifts can’t be seen by the naked eye,” she says. “I’m grateful to in the pursuit of happiness,
have a positive mindset. To be positive is not an option—it’s a necessity.” health, and well-being.”
70 STRONGFITNESSMAG.COM January/Febuary 2021

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UNSTOPPABLE WOMEN |
Women
to Watch
These real women
are changing the
face of fitness.
“Balance is a
Maria Pro huge part of my
Age: 29 Hometown: Boulder, CO training. ‘No
Gig: Trainer & Fitness Blogger days off’ is not
Follow her: @musclebymaria a mantra we
should live by.”
The word “passion” gets thrown

around a lot, but when it comes to how
Maria feels about fitness, it’s more than
accurate. In college, she began her own
grassroots version of a fitness career by
creating training programs for friends
and hosting outdoor bootcamps, all while
simultaneously earning group fitness on the group energy that allows Maria Kid Fit, virtual classes that marry lessons
MARIA PHOTO SEAN NELSON LISA PHOTO ROB NORBUTT
and personal training certifications. She to thrive, she’s reinvented how she’s able on health and fitness with interactive
eventually landed teaching gigs at local to reach clients, and her programs are movement to keep kids active. And there’s
gyms, and now six years later, is a full- exploding. In addition to formatting some a mind/body connection too: “We finish off
blown fitness professional, freelancing as of her fitness classes to an online setting, with a good stretch, some breathing, and
NATASHA PHOTO ERIK UMPHERY
an instructor and running virtual programs. she also felt called to get the younger a discussion on what we learned that day.”
“Teaching, personal training, and generation moving. “I recognized that Maria is also an avid supporter of helping
sharing health and fitness inspiration and children who aren’t in school are missing fitness competitors find a healthy and
knowledge revealed what I was meant to do, out on prime movement time—no more balanced approach to fitness and nutrition,
and who I was meant to be,” says Maria. recess or gym class, and heightened and you can find her musings on the topic
While COVID-19 has put a damper screen time,” she says. So she developed at MuscleByMaria.com.

Lisa Maximus
Age: 33 Hometown: Salt Lake City, Utah
Gig: Coach Follow her: @lisamaximus
Lisa’s pursuit for the “perfect” But for Lisa, fitness isn’t just about
body was mired in starvation and the physical aspect. In a succession of
overtraining. It took her years to devastating years, Lisa experienced
discover that in order to see the grief and heartache when her father
changes she wanted in her body, she’d and three grandparents passed
have to take a different approach. away, and her mother had a stroke.
“I’ve learned that my body is my Combined with anxiety and panic
ally, not my enemy,” she says. “When attacks, Lisa’s training sessions were
you treat your body with respect her saving grace. “It was the one hour
and change your relationship with in the day that I could drown out the
it, that’s when real change for stress and sadness from the loss,”
the better happens.” Now instead she says. Fitness is also the driving
of focusing on aesthetics, Lisa sets force in Lisa’s career—and marriage.
massive goals in the gym (her current Along with her husband, the pair
goal is a 500-lb squat) to achieve the coach beginners to athletes alike at
powerful strength she’s after. Maximus Gym in Utah.
“I feel empowered
and capable by Natasha Ward
being strong.” Age: 33 Hometown: Los Angeles, CA
Gig: Model & Actor
Follow her: @natasha_ward
Natasha faced a lot of rejection at the

beginning of her fitness modeling career.
While most models who were posing for
athletic campaigns were long and lean,
Natasha’s six-pack abs and larger chest stood
out. “I was told my body was unrealistic, my
chest was too distracting, or that the product
wouldn’t fit me,” she says. But just as she
was ready to give up, there was a light at the
end of the tunnel as the industry began to
show signs of change. Consumers demanded
sports bras for high-impact, larger cup sizes,
and Natasha was suddenly a sensation. “My
success has opened the eyes of producers
and creative directors to see that curves and
athleticism are not mutually exclusive.”
Natasha uses health and fitness as the
ultimate form of self-love. Her workouts are
based on honoring how her body is feeling,
and making sure her sessions never come
from a place of guilt or shame. She fuels
with real, whole-food sources, and she’s
serious about positive self-talk and intrinsic
motivation. “When motivation comes
from outside ourselves, it’s only a matter of
time before we succumb to negativity and
disappointment,” she says. “Your body hears
everything you say. Speak kindly to it.” Stay
tuned for her online fitness program, set to
launch later this year.
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GET INSPIRED |
Trigger Warning:
This article discusses sexual
violence and trauma. If this
causes you stress or pain,
please feel free to skip it.
“Yoga
taught me
that I was
enough.”
After being sexually assaulted in college,

Zahabiyah Yamasaki turned her trauma
into her lifelong mission of helping other
survivors heal through yoga.
WRITTEN BY MIKAILA KUKURUDZA
PHOTOGRAPHY BY GARRETT YAMASAKI
If you ran into Zahabiyah Yamasaki on her college campus prior
to her senior year, you’d most likely find her in a fashionable
outfit heading off to class or smiling as she rushed to another
meeting as president of her sorority.
Raised in a traditional Indian-Muslim

household, Zahabiya (Zabie, to her
friends) was dedicated to her education
and extracurriculars, studying for
her degree in Psychology and Social
Behavior and Education, while also
volunteering for a sexual violence
prevention program with her sorority.
But in 2007, the version of Zabie you’d
meet was a stark contrast to her former
self, avoiding eye contact and wearing
baggy sweatpants to hide the body that
no longer felt like it belonged to her. That
year, during Senior Week at the University
of California, Irvine, she was separated
from her friends and taken in a cab to a
house in Huntington Beach where she was
raped. “After you experience trauma, it’s
this experience of really wanting to shrink
Approximately one
in five American
women report rape
or attempted rape
in their lifetime,
according to the National
Sexual Violence Resource
Center. For 79.6 percent
of these women,
their first rape
occurs before age
25
yourself,” says Zabie. “Wanting to hide.”
Self-blame, a lack of control, and
minimizing the experience were all
barriers Zabie had to overcome as
she confided in her closest friends,
eventually reporting the rape to campus
officials weeks later. Unfortunately,
it became clear that proceeding any
further with the reporting process
would be more damaging than helpful.
“You feel like you are being judged
constantly at every step,” says Zabie.
Oftentimes in reporting sexual

For more on Zabie, follow
@transcending_trauma_with_yoga.
violence, survivors are repeatedly

asked to provide intimate details and
are questioned extensively to ensure
little-to-no inconsistencies. This
process isn’t just difficult emotionally,
but it’s also impractical based on the
neurobiology of trauma—the brain’s
natural response to high stress situations
is prefrontal cortex impairment, which
causes fragmented recollections.
“Even now, my heart is racing as I’m
thinking through those details,” says
Zabie over a decade after her attack.
“And it’s why so many survivors don’t
feel comfortable telling anyone. It’s
why so many survivors keep their story
living inside their bodies for years.”
Though Zabie tried various coping
mechanisms to try to process her attack in
the years that followed, it wasn’t until two
colleagues invited her to a local yoga class
that she finally found some healing. Zabie
had never taken a class before, and she
was nervous to even show up. “It was such
a foreign experience to be that intimately
connected to my body,” she says.
“I didn’t initially recognize that
the practice was connected to the
healing from my trauma. They felt
like very compartmentalized areas of
my life. But I finally started to see the
interconnection of these worlds. Trauma
causes disintegration, disconnection,
and disassociation, and here I am
on this yoga journey that helps me
regain so many of these things.”
While earning her master’s in Higher
Education Administration and Student
“I learned how to come back home
Affairs at The George Washington to myself in my own body.”
University, Zabie continued her
practice and began to feel the power of knew they needed the healing and every aspect of the yoga practice is
embodiment through yoga, and gradually confidence that she found through yoga. adjusted to accommodate all needs.
regained confidence and ownership over Zabie completed her 200-hour yoga Since founding Transcending Sexual
her body again. “I started to slowly feel teaching course in 2012 and integrated Trauma through Yoga in 2012, an
like I was building those pieces back her learnings as a certified instructor organization which aims to empower
together that had been broken a long and survivor into her work at UCI survivors from all over the world
time,” says Zabie. “The practice taught and UCLA. As program director of through both the in-person and online
me that I was enough.” Trauma-Informed Programs in UCLA’s eight-week program, Zabie has helped
After her master’s, Zabie returned Resilience in Your Student Experience thousands of survivors heal and has
to her alma mater as the assistant Center (RISE), Zabie implemented her trained thousands of yoga instructors
director of Campus Assault Resources eight-week yoga program designed and mental health professionals
and Education (CARE) where she specifically for survivors. Dark or hot on trauma-informed practices.
focused on trauma outreach and sexual spaces, yoga mats close together, hands- If you ask Zabie how long it took
assault policies on campus. As Zabie on teaching adjustments, controlled her to heal from her attack, she will
connected to survivors, she recognized breathing, stretching straps, and tell you that she still is—the path
that many did not feel comfortable instructions for moving can all be triggers to healing is not linear. “It’s such
speaking about their experiences—she for survivors. During the program, a lifelong journey,” says Zabie.
STRONGCAMP CAPTURED |
STRONGCAMP
Suffield, CT
SEPTEMBER 2020
Led by Ambassadors
Dacia Lucas & Esmin Feliciano
Guest Instructors: Guest Speaker & Photographer:
Lynn Otero Kristel Chouinard
Christine Cousineau Special Thanks:
Susan Tripp Sponsors Wade Rivest of JDOG
Wendy Siermenski Junk Removal, and Chris Bigelow,
Maria Gonzalez in memory of Patti Bigelow.

Amanda gets
tough with
some tire flips.
“
I’ve never pushed myself
like I did at STRONGCAMP.
This weekend gave me a
true self-confidence that
I’ve never felt.”
-THERESA NARDI,
FEATURED STRONGCAMPER
Special thanks to
JDOG Junk Removal
for their contributions
to STRONGCAMP,
past and present.
WE TRIED IT |
FOR MORE
INFO VISIT
FITBIT.COM.
FitBit
Sense
This new smartwatch technology
is designed to bring stress
management to your fingertips.
But how did it track with this user?
WHO TRIED IT?

Kirstyn Brown,
Editor-in-Chief
What It Is:
In addition to being a PROS CONS
fitness tracker, Sense
measures stress levels, The look is similar Only two face colors
body temperature, sleep to other high-end available.
cycles, and more to provide fitness trackers on So much data may be
a better detailed picture of the market. overwhelming.
your health and wellness. Touchscreen Features like extra
This model’s biggest selling interaction makes it fitness programs, sleep
points are the ECG app, easy to swipe through cycle breakdown,
which can sense heart apps and data. and meditations are
rhythm irregularities, and
Six-day battery life only available with a
electrodermal activity (EDA)
and quick charging. Premium subscription
scan app, which indicates
response to stress. ECG app and mood ($9.99/month).
logs are easy to use.
Price: $ $ $
$279.95 - $339.95 (USD)
Style Rating: 8/10

Sleek, comfortable “I found the data difficult to interpret, but a metrics
design with an
interchangeable band.
nerd would love it. I could see value in being able
to show the data to your doctor if you have heart
Overall
Rating:
7 issues or other health concerns. But if you just
10 want a fitness tracker, this watch may be overkill.”

WE ARE
STRONGER
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Strong Fitness January February 2021

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Strong Fitness January February 2021

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STR ONG

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BECAUSE I'M STRONG

2 STRONGFITNESSMAG.COM January/February 2021

Our president and cover CEO

Barneveld-Pe shares her FOUNDER & CHIEF PHOTOGRAPHER

More Articles DIRECTOR OF CONSUMER MARKETING

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Presenting our latest

Jennifer Van Barneveld-Pe