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6 | M & F H E R S | S E P T/O CT 2 0 1 3

ON THE COVER: Mona Muresan photographed by Tom Corbett;

Styling: Elisabetta Rogiani; Makeup: Suzanne Katz; Hair: Damian Monzillo

CONTENTSSEPTEMBER / OCTOBER 2013

48 Blast fat, build muscle with Mona Muresan

38Dazzling

nail polishes for fall

The Pulse18 Training

24 Nutrition

26 Supplements

28 Health

30 Fat Loss

34 Inspiration

32 Hers Girl Coco Austin The star of the Vegas hit Peepshow reachesnew fitness highs pole dancing.

36 Hers Guy Jaymes Vaughan What The Amazing Race contender is up to now. Hint: Take it off!

40 Gear Up for Fall Find peak performance on cooler days with hot new transitional wear.

44 Ask the Expert The fastest way to get back in shape, post-baby.

70 Desserts That Won’t Bite Back Guilt-free treats to satisfy your sweet tooth.

78 Workout Express Rev up your metabolism in 10 minutes flat with these total-body moves.

84 Spice It Up Boost your health with flavor, fast.

100 Fit House wives of Los Angeles How they stay motivated to look and feel their best.

Regulars88 Online 12 Letter from the Chairman14 Letter from the Editor102 Hers Local103 Survey108 Events 112 Hers Global

Sculpt sleek, sexy arms

88Eat your way to

amazing abs!

58


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Online

Get more tips, tricks, and advice at muscleandfi tnesshers.com

MEET US @MUSCLEANDFITNESSHERS.COM

Erin’s Road tothe Olympia

Have you ever wondered what

it takes to be the Ms. Figure

Olympia champion? Erin Stern

unveils the week-by-week

contest-prep secrets that

helped her secure her second

Olympia win last year on the

Muscle & Fitness Hers: Road

to the Olympia video series.

Follow Erin’s journey as she

prepares to defend her title

on the 2013 Olympia stage in

Las Vegas, NV, Sept. 26–29,

and challenge yourself to try

her workouts while getting

insider information on her

moves, training techniques,

and nutrition strategies. It’s an

all-access, behind-the-scenes

look at this champ’s latest

Olympia prep. Check it out at

muscleandfi tnesshers.com.

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HANG WITH

MONAOne lucky winner will have the opportunity to meet our editor-in-chief, Mona Muresan, at Joe Weider’s Olympia Fitness and Performance weekend in Las Vegas. The winning contestant will be selected at random through muscleandfi tnesshers

.com. Prizes will include an expense-paid trip to the Olympia sponsored by Bodybuilding.com,

as well as VIP passes to all the event’s festivities, a goodie bag loaded with prizes, and a chance to be photographed with Mona. Stay tuned for the winning announcement!

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1 2 | M & F H E R S | S E P T/O CT 2 0 1 3

It’s Olympia month—

a showcasing of the

best of the best among

professional fi tness

competitors. Top athletes

have been training hard to

get in peak form. And the

staff at Muscle & Fitness

Hers is working just as hard

to make sure you, our

readers, have all the infor-

mation you need to keep

improving to reach your

own personal best. In this is-

sue, you’ll fi nd a comprehen-

sive mix of training advice,

breakthrough nutrition and

supplement information,

and motivational strategies

to help you get the amazing

results you want. Editor-in-

chief Mona Muresan and her

staff continue to stay abreast

of the latest research and

news and work with some

of the top fi tness athletes

in the world to help our

core audience stay strong

while encouraging new

readers to take their work-

outs to the next level.

Follow all the goings-on

at the Olympia through

the Muscle & Fitness Hers

website (muscleandfi tness

hers.com). You’ll also get a

behind-the-scenes look at

what it takes to tackle the

Olympia as we follow cur-

rent Ms. Figure Olympia

champ Erin Stern, who is

preparing to defend her title

at this year’s event in her

“Road to Olympia” Chal-

lenge. Plus, there’s plenty

of insight and advice from

other top competitors to

help you fi nd balance and

improve your results.

The cover of this issue

features the amazing Mona

Muresan herself—living

proof that every single

day, she practices what

she preaches.

Discover her

workout secrets

and strategies

that help keep

her looking and

feeling her best

(page 48), plus

lots more in our

September/

October issue.

Our online

store (muscle

andfi tness.com/store) con-

tinues to be an impressive

revenue source for this com-

pany as well. Not only do we

serve as a guide for navigat-

ing the supplement market,

but we also remain one of the

premier supplement retailers.

Top brands such as Optimum

Nutrition, Gaspari Nutrition,

Dymatize, BSN, MuscleTech,

BPI Sports, and CytoSport

are among the many best sell-

ers found in our store.

As always, we want to

hear from you—your feed-

back and trust are essential

to our success.

From the Chairman

EVP/Group Publishing Director Chris Scardino

Editor-in-Chief Mona Muresan

Chairman & Chief Executive Officer David Pecker

Founding Chairman Joe Weider (1920–2013)

Chairman of the IFBB Professional League Jim Manion

EDITORIAL

Executive Editor Alyssa Shaffer

Managing Editor Brian Good

Senior Editor Cat Perry

Senior Online Editor Sommer Robertson Abiad

Online Editor Angelica Nebbia

Copy Chief Pearl Amy Sverdlin

Copy Editors Nina Combs, Jeff Tomko

Editor-at-Large Rachel Aydt

Editorial Production Manager Russell Mendoza

Editorial Production Coordinator Victor Kim

Assistant Editor Nicole Adamo

Technical Adviser Gino Caccavale, AFAA

ART & PHOTOGRAPHY

Art Director Sally Thurer

Photo Director Tara Canova

Group Photo Coordinator Kate Fixter

PRODUCTION

Production Manager Jessica Kane

Distribution Manager Marc Melcher

ADVERTISING

Associate Publisher Antoinette Forte

Advertising Director Dara Markus

Digital Sales Director Craig Pavia

Digital Sales Manager Michael McErlane

EASTERN SALES OFFICE: 4 New York Plaza, 4th Floor, New York, NY 10004;

(212) 339-1900; fax (212) 510-1947

Account Manager Mike Myers

DETROIT SALES OFFICE RPM Associates,

(248) 690-7013

Detroit Sales Representative Jay Gagan

MIDWESTERN SALES OFFICE: 1005 W. Grove St., Arlington Heights, IL 60005;

(312) 545-8041; fax (847) 749-0469

Sales Director Darrin Klapprodt

WESTERN SALES OFFICE: 6420 Wilshire Blvd., 15th Floor,

Los Angeles, CA 90048; (818) 595-0473

Account Manager Talin Boustani

SOUTHEASTERN SALES OFFICE: 1000 American Media Way,

Boca Raton, FL 33464;

(800) 500-1012; fax (561) 266-0664

ENTHUSIAST GROUP INTERNATIONAL PUBLISHING

Managing Director, Martin Cheifetz

Weider Publications, Ltd. (Europe)

U.K.: 44-142-350-4516; fax 44-142-356-1469; [email protected]

WEIDER PUBLICATIONS, LLC

A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker

Executive Vice President/Chief Marketing Officer Kevin Hyson

Executive Vice President, Consumer Marketing David W. Leckey

Executive Vice President/Chief Financial Officer/Treasurer Chris Polimeni

President/CEO, Distribution Services, Inc. John D. Swider

Executive Vice President/Chief Digital Officer Joseph M. Bilman

Executive Vice President, Digital Media Operations/

Chief Information Officer David Thompson

Senior Vice President, Operations Rob M. O’Neill

General Manager, AMI International & Syndication Lawrence A. Bornstein

Disclaimer Reader discretion is advised. Please consult your physician before beginning

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

if you have any doubts about your health status.

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

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

David J. Pecker

Chairman, President, and

Chief Executive Offi cer of

American Media, Inc.

Our cover girl, Mona Muresan!

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1 4 | M & F H E R S | S E P T/O CT 2 0 1 3

GU

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KT

from just being athletic and active

to the monumental responsibili-

ties of becoming a restaurateur.

But I still needed to make time for

my health and fitness. That’s when I

stumbled upon a local gym. I began

to train with a newfound intensity to

balance the stress of my business; and,

like all hardheaded Romanian women,

I began to be as competitive in the gym

as I was in the restaurant business. One

thing led to another, and I entered my

first figure competition. I won that first

show, and eventually went on to earn

my figure pro card.

I wanted to share

my love for fitness,

food, and people

with everyone.

With the help of

the most loyal,

dedicated staff—

and, in my opinion,

the best steak

chef in New York City—we set forth

to create a new menu and a first-class

atmosphere. Nebraska Steakhouse has

since been highlighted for several years

by the renowned Michelin Guide! At

any given lunch or dinner you'll spot

film, business, and fitness celebrities

dining. The restaurant has even been

used for movie shoots, thanks to its

chic old-world interior. I can finally say

Nebraska Steakhouse is on the map.

I’m forever in debt to my entire staff

for helping me run a thriving business.

I truly believe the

key to success is

surrounding your-

self with talented,

creative minds.

The same idea is

true when it comes

to your health, and

being around health-

minded people.

Health should ultimately be about strik-

ing a true balance between work and fit-

ness. Find the business you want to open

and go for it. Find the place you want to

visit and travel there. And when oppor-

tunity knocks, don’t just answer the door,

break it down! Let the fact that you're

strong and healthy propel you to be the

most productive person you can be.

Yours in fitness,

Mona Muresan

Editor-in-Chief

Living in Romania as a child, I never could have expected my life to flourish in the way that it has. When I arrived in America as

a teenager, I saw it as the gateway to opportunity. Attending school and working odd hours wasn’t easy, but after years

of hard work—including long days, a lot of sweat, and some tears—I was able to acquire Nebraska Steakhouse. My priorities shifted

“I wanted to share my love for fitness,

food, and people with everyone.”

Building a HealthyBusiness

TO

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Editor’s Letter


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OxyELITE Pro is designed to be used in conjunction with proper nutrition and exercise.

Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in

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and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating &

exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products

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1 6 | M & F H E R S | S E P T/O CT 2 0 1 3

Seize the Day!As summer ends, we edge closer to the autumnal equinox—a time of year when there’s an equal amount of daylight and darkness. Now is also a good time to think about achieving a healthy, happy equi-librium of your own. In this issue, we’ll help you find the ideal balance in your workouts, nutritional needs, and daily demands so you can reach every last one of your muscle-sculpting and fat-blasting goals.

Pulse ALL THE LATEST ON

TRAINING,

NUTRITION,

HEALTH, BEAUTY,

AND MORE

M&F Hers September/October

2013

For workouts and exclusive video, check out muscleandfitnesshers.com

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M U S C L E A N D F I T N E S S H E R S .C O M | 1 7

Reset to be your best: Use the change in seasons to optimize nutrition and fitness goals.


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TrainingPulse

1 8 | M & F H E R S | S E P T/O CT 2 0 1 3

Must-try moves for… Gorgeous Hamstrings

Add these lower-body blasters to your workout for tighter and more toned legs

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MUST-TRY MOVE:

Hanging Dumbbell Hamstring Curl

WHY IT’S A HIT: “The hamstrings are a stubborn area to tone, especially for women. This exercise isolates the ham-

strings, allowing you to better target these muscles.”

fGrasp the pullup bar with an overhand grip,

keeping your hands shoul-der-width apart. Hang from

the bar with your arms fully extended, shoulders relaxed.

f Have a partner place a dumbbell between your ankles, with the dumbbell hanging vertically.

f Slowly bend your knees, raising the weight up toward your glutes, squeez-ing your muscles at the top.

TIP: “To bump up the burnafter each set, do a straight-leg deadlift for 20–25 reps per side while holding a dumb-bell in the opposite hand. Switch sides and repeat.”

NPC PHYSIQUE COMPETITOR

Ariella Palumbo

Ariella’s Hamstring Workout

Exercise Sets Reps

LYING HAMSTRING CURL 2+2 3* 15

HANGING HAMSTRING CURL 3 15

SUPERSET W/ LYING ONE-LEG

DUMBBELL DEADLIFT3 15*

STIFF-LEG DEADLIFT 3 15

WALKING CROSSOVER LUNGE 3 15

*Each leg

IFBB FIGURE PRO

Nicole Wilkins

Nicole’s Hamstring Workout

Exercise Sets Reps

LYING HAMSTRING CURL 3* 12

SEATED HAMSTRING CURL 3 12

STIFF-LEG DEADLIFT 3 15

REVERSE HAMSTRING CURL 3 10

MUST-TRY MOVE:

Reverse Hamstring Curl

WHY IT’S A HIT: “This challeng-ing exercise can be done at home or the gym. It requires no machines—only body control.”

f Kneel on the floor with your ankles hooked securely under an immovable object.

f Contract your hamstrings and slowly lower yourself as close to the floor as possi-ble, keeping hamstrings and abs engaged through-

out the movement. Catch yourself with your hands in a pushup position; keep your elbows slightly bent.

f Flex hamstrings and press yourself up with your arms to return to start, keeping your back flat and abs engaged.

TIP: “Do this exercise at the end of your workout, when your hamstrings are thoroughly warmed up. Be careful not to bend forward at the hips while performing this move.” *Does not Include warmup sets.

IFBB FIGURE PRO

Jessie Hilgenberg

MUST-TRY MOVE:

Decline Hip Raise

WHY IT’S A HIT: “This can be used in the beginning of a workout as a pre-exhaustion exercise, at the end of a workout as a ‘finisher,’ or as part of a plyometric/conditioning day.”

f Find a bench, box, tire, or other object that is mid-shin or just-below-the-knee height.

f Lie faceup on the floor with your heels on the bench, legs extended, and arms by your sides.

fWithout using your arms, press through your heels and lift your hips, forming a diagonal line from your heels to your shoulders.

f Slowly lower yourself down, focusing on using the hamstrings. Pause at the bottom just before your hips would touch the floor, then repeat.

TIP: “Pause briefly at the top of each rep and squeeze glutes and hamstrings.”

Jessie’s Hamstring Workout

Exercise Sets Reps

DECLINE HIP RAISE 4 15*

LEG PRESS 4 15

BACK SQUAT 4 12

LYING HAMSTRING CURL 4 12

BUTT BLASTER 3 20

DECLINE HIP RAISE 2 50†

*Slow rep speed. Squeeze and focus on form.

†Fast rep speed. Place a 16kg Bulgarian bag on your lap.


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

Standing Calf RaiseADD THIS MOVE TO YOUR LEG WORKOUT TO ROUND OUT YOUR ROUTINE AND KEEP CALVES STRONG AND SEXY

DO:

f Keep your back straight throughout the movement.

f Lower all the way down at the bottom of the movement to fully stretch your calves.

f Keep the rep speed slow, to ensure control of the weight throughout the entire range of motion.

DON’T:

f Use momentum

at the bottom of

the movement;

maintain control

throughout the

entire range

of motion.

f Keep your knees

locked—otherwise,

you’ll take the

emphasis off the

calves.

f Shrug your shoul-

ders at the top of

the movement.

Keep your shoul-

ders in a relaxed

position.

START:

1/ Stand erect with your shoulders under the bar or pad, legs straight, and knees nearly locked.

2/ Place your toes and the balls of your feet on the step so your heels are unsupported.

EXECUTE:

3/ Push straight up onto the balls of your feet until you reach your maximum height.

4/ Hold the con-traction, then slowly lower the weight until you feel a stretch in your calves.

5/ Repeat for reps without bouncing.

KILLER CALVES WORKOUT

Exercise Sets Reps

STANDING CALF RAISE 3 10, 8, 6

SEATED CALF RAISE 3 20, 18, 15

LEG-PRESS CALF RAISE 3 15, 12, 10

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ODDO’S TIP You can do a similar movement on a five-degree leg-press machine. The advantage: You don’t have the stress of the bar pressing downward on your shoulders, and your lower back is fully supported.

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A pro

mountain

biker finds

her joy

outdoors.

How did you first

become involved in

mountain biking?

I grew up riding horses— I absolutely loved the dedication and training required. While I was at the University of Iowa in the mid-’90s, I picked up mountain biking (MTB), but didn’t become serious about it until after I�moved to Utah. Since then, my passion has only grown.

When did you first

learn you had

breast cancer?

In January 2011, during a random self-breast exam, I felt a small lump. I was 35 years old. I have dense breast tissue, so it was hard to tell if it was normal or not. A core biopsy confirmed that it was breast cancer.

Did you follow the

same diet before

and after the

diagnosis?

After the diagnosis, I had four surgeries and did three months of chemo. I realized that, while I couldn’t change the fact that I had breast cancer, I could control how I nour-ished myself. I now consume what I consider an “anti-cancer” diet: primarily organic, plant-based whole foods and limited refined sugars. And my race performance has improved—the 2012 season was my best yet!

While undergoing

chemotherapy, did

you still try to

remain active?

Yes! I had to allow time to heal, but in fact, I was

told that women who remain active during treatment tend to have fewer side effects. I made it my personal goal to ride my bike to each chemo treatment. Goal met! I also kept a log of my workouts, and spent four to nine hours a week exercising. I’d ride my mountain bike whenever I could, and I also hiked, jogged, did yoga, and lifted weights.

How has MTB

helped you recover?

Gliding over roots and rocks and through trees with a beautiful moun-tain backdrop makes me feel free and alive. Not only has it helped me rebuild physically—it’s also brought me true joy.

How do you train?

MTB racing is a combi-nation of endurance,

strength, and speed, so training is multifaceted.

What are your

goals?

I race my bike because it’s fun. That said, I’m also competitive, so I hope I have a few more podiums in me! I want to inspire others who’ve undergone cancer treatment to find the confidence to either regain or build their health and fitness.

PRO-FILE:

Jen HanksThis no-nonsense mountain bike racer and breast

cancer survivor trains for peak performance—and

inspires others to push on �BY SOMMER ROBERTSON-ABIAD

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NutritionPulse

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2 4 | M & F H E R S | S E P T/O CT 2 0 1 3

Vegetables don’t need to be

colorful to be considered healthy.

That’s the message from a research

roundtable conducted by Purdue

University, which concludes that

white vegetables such as potatoes,

cauliflower, and parsnips are just

as good for you as their more

brightly hued cousins. “People

need to remember that white veg-

gies have a place at the table, too,”

notes Connie Weaver, Ph.D., a dis-

tinguished professor of nutrition

science at Purdue. Rethink your

plate with these surprising nutri-

tion powerhouses.

BE A SMARTER SHOPPER

Turns out there’s some

scientifi c evidence

behind the adage “Don’t

shop on an empty stom-

ach.” Researchers at Cor-

nell University monitored

the shopping habits of

68 men and women in a

simulated grocery store

over a two-day period.

On Day 1, subjects were

told to fast for fi ve hours

before hitting the aisles.

On Day 2, half the shop-

pers were given a snack

beforehand. Both groups

ultimately purchased the

same number of items,

but the hungry shop-

pers picked products

that were signifi cantly

higher in calories. The

verdict? Eat a healthy

snack before you shop!

POTATOES

1 Medium Potato

CAULIFLOWER

1 Cup Chopped

PARSNIPS

1 Cup Chopped

27%*

952mg POTASSIUM87%*

52mg VITAMIN C26%*

6.5g FIBER

23%*

14mg VITAMIN C21%*

18mcg VITAMIN K14%*

500mg POTASSIUM

16%*

4g FIBER9%*

320mg POTASSIUM5%*

48mg CALCIUM

DIET WHITE

Feeling guilty about your recent dinner at the drive-thru? You might want to take an omega-3 supple-

ment such as fi sh oil to off set the damage. Researchers from the University of Liverpool’s Institute of

Ageing and Chronic Disease looked at more than 180 studies about omega-3s and concluded the nutri-

ent can help off set the negative eff ects that junk food can have on the brain. High-fat diets are thought

to disrupt neurogenesis, a process that generates new nerve cells, but omega-3s may help prevent

these negative eff ects by stimulating areas in the brain that control feeding, learning, and memory.

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2 6 | M & F H E R S | S E P T/O CT 2 0 1 3

Pulse SupplementsPulse

Super-powered

waters help increase

energy, give skin a

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More than 40% of

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We all need to drink plenty of fluids—after all, about 60% of your body is made up of water.

But when you’re active, it’s even more important to stay hydrated. Losing just 2% of your body weight from fluid loss, which can happen even during cooler months, impacts speed and endurance, according to the American College of Sports Medicine. And on warmer days, even being mildly parched can lead to fatigue, head-aches, nausea, and cramps.

Keeping up your fluid intake can also positively impact your waistline. Researchers from Virginia Tech found that people who downed two glasses of water 20–30 minutes before eating consumed 75 fewer calories during each meal and shed pounds more quickly than dieters who didn’t pre-hydrate. German researchers have also shown that water boosts metab-olism slightly, because your body requires energy to process it. Other good reasons to hit the (water) bottle include banishing

bloat, warding off constipation, and beating fatigue.

The Institute of Medicine suggests that women aim for nine cups of fluids a day. To help you reach this goal, check out the new Shape Water Boosters ($8, at CVS, Rite Aid, and drugstore.com), available in four flavors. Just a single squeeze (equal to a half-teaspoon) provides a concentrated blast of vitamins, minerals, herbs, and other nutrients, for tasty flavor without extra calories. No more excuses—drink up!

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2 8 | M & F H E R S | S E P T/O CT 2 0 1 3

THE

LONGEVITY MINERAL

Turns out calcium may be good for more than just

building strong bones—it can also help add years to your life. A Canadian

study of more than 9,000 subjects, published in the Journal of Clinical

Endocrinology & Metabo-

lism, found that women who took up to 1,000 milligrams of calcium

supplements a day had a 22% reduced risk of dying in the study period com-

pared with those who had a lower calcium intake. Researchers note that

the same benefi ts can be seen with calcium derived from foods, such as milk, yogurt, and leafy greens.

Your body’s sleep-wake cycles, aka

circadian rhythms, help keep your

cellular clock humming along and, in

turn, govern everything from your

appetite to your mood. But a recent

study published in the Proceedings

of the National Academy of Sciences

shows that people who suff er from

depression may have circadian

rhythms that are severely out of sync.

Researchers from the University of

Michigan Medical School dissected

the donated brains of depressed sub-

jects after death, and found the genetic

activity indicative of sleep-wake cycles

was off by several hours. Often what

would typically look like a day pattern

of genetic activity looked like a night

pattern among the depressed patients,

and vice versa. Researchers are hope-

ful the information can be used to help

identify depression sooner, as well as

fi ne-tune treatments for those who

suff er from depressive disorder.

A New Look at Depression

Does your finishing touch add more than a pretty shade of color? A recent study published in Environmental Health Perspectives found that 32 common brands of lipstick and lip gloss feature potentially dangerous levels of toxic metals, including lead, aluminum, cadmium, and chromium. While most lip color remains on your kisser, small amounts do make their way into your body—researchers found women ingested anywhere from 24 milligrams to 87 milligrams of the com-pounds each day, depending on how often they reapplied their makeup. Protect your puckers by choosing lipstick and gloss that are certified organic and made without ingredients like parabens, phthalates, and formaldehyde.

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3 0 | M & F H E R S | S E P T/O CT 2 0 1 3

Pulse Fat Loss SpecialPulse

We asked three top pros how they ditch extra pounds in a hurry. Here’s how they do it—and how you can, too. BY SOMMER ROBERTSON-ABIAD

ERIN STERNIFBB Figure Pro

Sprint for success

Sprinting not only increases ath-

leticism by building fast-twitch

muscle fibers, it’s also highly

effective for fat burning. To amp

up fat loss, I do two or three

sprint sessions per week. For

example, I focus on sprint endur-

ance for two of those, performing

400-meter repeats. For the other

session, I’ll switch it up and focus

on speed, with 10 rounds of

50-meter sprints going all out.

Get a compound interest

Make multimuscle, multijoint

exercises your top priority.

Compound exercises recruit the

most muscle and burn more cal-

ories, which equate to greater

fat loss. Squats and deadlifts are

the best compound exercises,

and both have endless varia-

tions. I do a wide array of each

of these exercises twice a week.

Tackle Tabata

Tabata intervals are one of my

favorite ways to increase

intensity—plus they’re very ver-

satile, and you can do them

almost anywhere. Choose exer-

cises such as pushups or moun-

tain climbers, go all out for 20

seconds, rest for 10 seconds, and

repeat eight times. I try to do at

least one Tabata workout per

week. It’s a great way to

combine your weight training

and cardio into one workout.

Consider CLA

Conjugated linoleic acid (CLA) is a

fatty acid found in dairy and a

variety of meat products. It can

help fight fat, especially the type

that stays around the midsection,

by hindering the storage of

dietary fat, so you use more of it

for fuel. I take 1–3 grams of a CLA

supplement every morning.

Bust stress

Stress increases cortisol levels,

which may make you hold fat in

your stomach and lower body.

Get plenty of sleep, and take at

least one full day off per week.

ANA DELIA DE ITURRONDO

IFBB Bikini Pro

“HIIT” THE TREADMILL

High-intensity interval training (HIIT) is one of the best ways to shed fat fast.

With HIIT, you alternate very intense periods of work with

lower-intensity recovery sessions. I always start my workout with a five-minute warmup. Then I’ll do a two-minute run, and then sprint

all out for one minute before dropping the intensity back down for two minutes. I’ll do this for up to 40 minutes per

session, four or five times per week. The treadmill is

great because you can play

with the speed as well as

the incline level to keep

your workout challenging.

REST LESS

To add more calorie burning to your weight training,

circuit train. By moving from one move to the next with-out taking any rest, you’ll boost your heart rate and

increase your fat burn while toning muscles. You can al-ternate between upper- and

lower-body circuits, or do a full-body workout. Try to

rest only 30–40 seconds be-tween each complete circuit.

RUN THE RACK

Dropsets are a great way

to increase blood flow

to muscles, get the heart

pumping, and promote

muscle growth, which

ultimately speeds your me-

tabolism. To do dropsets, perform an exercise using

a chosen weight, then drop (reduce) the weight and continue for more reps.

Keep dropping the weight until you reach failure. I use this technique once or twice

a week, adding it to the last set of whatever muscle

group I’m emphasizing.

JELENA ABBOU

IFBB Figure Pro

SUPERSIZE YOUR WEIGHT WORK

Incorporate supersets into

your weight training. Doing

continuous work keeps

your heart rate high,

so you blast more calories.

CONTROL YOUR SUGAR

Too much glucose circulat-

ing in your body can spike

your insulin response, which

will increase fat stores over

time. To keep my glucose

levels steady, I supplement

with chromium picolinate,

which also plays an important

role in the proper utilization

of protein, fat, and carbs.

POWER UP WITH PROTEIN

Make sure you eat enough

protein to support your

training efforts. I try to

include some protein in every

meal. Aim to consume 1–1.5

grams of protein per pound

of body weight each day.

RUN HUNGRY

Do your cardio before your

first meal of the day. Your

body is more likely to use fat

as an energy source when gly-

cogen stores are already de-

pleted. I start with 30 minutes

of cardio 3–4 times per week.

12 Turbocharged Fat-fighting Secrets

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U:

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IC


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3 2 | M & F H E R S | S E P T/O CT 2 0 1 3

“I go to the gym to gain muscle, and the

only way to do that is by lifting heavy weights. I’m

leg pressing 400–500 pounds.”

Coco Austin

Hers GirlPulse

TO

M C

OR

BE

TT

; IN

SE

T:

CO

UR

TE

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OF

CO

CO

The Peep show star and wife of Ice-T speaks up on her body transformation, pole dancing workouts, and doing squats—in stilettos.

BY NICOLE ADAMO

WHAT KIND OF PHYSICAL

CHANGES HAVE YOU SEEN SINCE

YOU STARTED DOING PEEPSHOW?

Dancing every single night is basi-

cally like doing cardio. I’m actually

the exact same weight—135 pounds—

as when I started, I just lost fat and

gained muscle, which changed the

shape of my body. When I saw this

happening, I thought to myself, “I

want to see how far I can take this and

get to a more competitive level.” And

that’s exactly what I’ve been doing.

HOW HAS THE IFBB INSPIRED

YOUR WEIGHT LOSS?

Recently I went to the Jay Cutler

Desert Classic show in Vegas because

one of my trainers is a competitor, and

she’s balls to the walls into it. I was

amazed at how beautiful the bod-

ies were. I was even more inspired

and realized I’m not too far from

some of these girls. Recently, I’ve

dropped from 24% body fat to 13%.

That’s a crazy change in my body!

WHICH BODY PART DO YOU

FOCUS ON THE MOST?

I generally work out my lower body

every time I go to the gym. I concen-

trate on doing squats and lunges

with weights. I work on the top

of my booty muscles. If I work

hard enough I can get my butt

pretty big, but it takes a lot of

dedication and heavy weights.

WHAT ELSE DO YOU

DO TO STAY FIT?

I love pole fitness. The way I do it,

it’s extreme acrobatics—it’s on a

whole different level. You go up

12 feet in the air, hit a split or a

pose, and hold it. That is some

serious business. It’s intense!

DO YOU REALLY DO

SQUATS IN STILETTOS?

Yes, but I don’t bring my shoes to

the public gym. I have a private gym

in my building. I bring some little

stripper shoes and I basically exhaust

my muscles in sneakers, then put the

heels on. I do it to trick my body.

Pole dancing can burn 400+

calories an hour!


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Pulse TransformationPulse

Kyra’s Daily Meal Plan

Breakfast: Omelet made with 2 whole eggs, 2 eggs whites, 1 cup spinach, 4 oz sweet potato

Snack: 2 hardboiled eggs, ½ avocado, 4 oz green beans

Lunch: Salad with spinach, cucum-bers, tomatoes, ½ avocado, 4 oz chicken breast

Snack: Protein pancakes made with 1 cup egg whites, 1 scoop protein powder, 4 oz almond butter

Dinner: 4 oz bison burger stuffed with a handful of sun-dried toma-toes, onions, and mushrooms

Daily Supplements

Fish oil: 1 tsp Nordic Naturals Ultimate Omega (with breakfast)

Multivitamin: 1 capsule Raw One for Women (with breakfast)

Probiotic: 1 capsule Now (in the afternoon)

BCAA powder: 1 scoop Xtend powder (during workout)

Whey protein: 1 scoop About Time (post-workout)

BEFORE

160 lbsAFTER

130 lbs

3 4 | M & F H E R S | S E P T/O CT 2 0 1 3

kinny was never a

word Kyra Williams

would have used

to describe herself while

growing up in Kernersville,

NC. Her high school routine

involved coming home,

plopping in front of the TV,

and mindlessly munching

away. “I was very inactive,”

Williams says. “My parents

would try to convince me to

join them on evening walks,

but I had zero interest.”

Not much changed when

she went to college—in fact,

her health habits got worse.

“I started partying a lot,”

Williams says. “It really

slowed down my metabolism

and added extra calories to

my diet.” She also wasn’t

used to cooking her own

food, and turned to micro-

wavable meals. Her poor

eating habits and inactivity

quickly translated to weight

gain, and soon Kyra tipped

the scale at 160 pounds.

THE TRUTH HURTS

At 22, during a spring break

at home, Williams was

sunbathing by the pool when

her father took a look at her

stomach and asked what

was going on. “I started to

cry,” Williams says, “but his

words also got me thinking

about how uncomfortable

I was in my own body.”

After graduation, she

knew it was time to make a

change. “I was working at a

tanning salon, and we had

an agreement with a fitness

center: Their employees

could tan for free if ours got

complimentary member-

ships,” Williams says. “I

decided to use that access to

jump-start my weight loss.”

Intimidated by heavy

lifters, she swore off the

weight room and went

straight to the elliptical

machine. “Sometimes I’d stay

on until it said I’d burned

a thousand calories,” she

says. “I figured if I burned

more calories than I took in,

I’d lose weight.” Williams

started eating less—but not

healthier, with snacks like

peanut butter crackers and

100-calorie cookie packs.

It wasn’t until she started

cleaning up her diet—eating

six times a day, and pairing

protein with low-glycemic

carbs and healthy fats—that

she started to see results.

Williams quickly dropped

from 160 to 140 pounds,

but then hit a plateau.

GROWING STRONGER

At 26, Kyra decided to work

out with a strength coach,

who started her on circuit

training, including speed

and agility drills plus cardio

and strength intervals. “I

didn’t think my body could

really get any smaller,” she

says. “And then I dropped

another 10 pounds.”

Inspired, Kyra started a

website to share her prog-

ress, thegetinshapegirl.com.

She also became a National

Academy of Sports Medicine

(NASM) certified personal

trainer. Then website readers

started requesting routines

to do at home. “My boyfriend

at the time told me I should

make it a business,” Williams

says, “so I began my online

personal training company.”

At 32, Kyra now runs her

training business full time

and has participated in

several bikini competitions

and CrossFit challenges.

“Anyone can set a goal, walk

away, and never think about

it again,” she says. “But if

you break it into manageable

chunks, you’ll accomplish it.”

From Partier to Fitness ProA shift in thinking helped Kyra Williams transform her body—and gave her a new career working with others to get fit and healthyBY AMY SCHLINGER


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3 6 | M & F H E R S | S E P T/O CT 2 0 1 3

HOW OFTEN DO YOU HIT THE GYM?

I train with weights fi ve times per

week, focusing on a diff erent body part

like chest or shoulders each time. I’ll

stick with four sets for four diff erent

exercises, always working in a range

of 6–8 reps per set. I also throw in abs

on three of those days. For cardio, I

aim to get in at least 30 minutes per

day, and I try to change things up every

time to keep things fresh. One day I

might split my cardio into 10-minute

intervals on three diff erent machines,

the next I’ll head outside for a run. I

hate the thought of being stuck inside

a gym for cardio every single day.

IF YOU HAD TO PICK ONE, WHAT IS

YOUR FAVORITE ABS EXERCISE?

I really try to engage my core in every

exercise I do, because it helps work your

abs even when they aren’t your focus.

But if I had to pick just one, it would

defi nitely be the hanging leg raise. I

sustained a spinal injury three years ago,

which makes doing traditional situps

and crunches pretty painful. Hanging

leg raises are a great way to get up off

the fl oor, isolate and mercilessly work

my abs, and keep the strain off my neck.

DO YOU TRY TO MAINTAIN

A CLEAN DIET?

I try very hard to follow a clean diet. I

stress the try part because it’s not always

easy to stick to with my busy schedule.

Some days my only options are fast

food or nothing at all. If I do end up

grabbing fast food, well, that just earns

me an extra half hour of cardio. If you

do the crime, you gotta do the time!

WHAT IS YOUR FAVORITE

TREAT MEAL?

I’m a sucker for pizza, especially if

it’s topped with pepperoni, green

peppers, and lots of extra cheese.

DID YOU DO ANYTHING

DIFFERENTLY TO PREPARE

YOURSELF PHYSICALLY FOR

THE AMAZING RACE?

Cardio, cardio, and more cardio! I wore

a backpack during all of my cardio ses-

sions. I knew I really had to up the inten-

sity to be competitive. I also took up ca-

noeing, hiking, and running in the sand.

WHAT WAS THE MOST

DIFFICULT PART OF

THE EXPERIENCE?

The challenges were tough but

fun, and we did things I would have

never had the opportunity to do if I

were on my own. I mean, synchronized

swimming with the Russian Olympic

team? Come on! But it’s tough to run

a race on zero calories when you are

used to consuming 5,000 per day. It was

such an amazing experience, though.

Every bit of agony was worth it!

Jaymes Vaughan, The Amazing Race runner-up and Vegas-based Chippendales headliner, shares his inspiring story about what it took to push beyond his normal workload in his attempt to take down that million-dollar prizeBY SOMMER ROBERTSON-ABIAD

VaughanJaymes

gy

Hers GuyPulse

ER

IC I

TA

“Every bit of agony

was worth it.


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high-gloss, extended-

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Nail the Knockout

Make a splash this fall with eye-popping polishes in romantic reds, emerald shimmers, and stormy shades of gray. Here, our most dazzling long-wear picks.

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ESTÉE LAUDER Coquette

glam in Chrome Violet.

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ZOYA Lush ele-

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DEBORAH LIPPMANN

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ZOYA Sparkling

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MAC COSMETICS

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ESSIE Starlet power

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ESSIE Stormy and

silky in For the Twill

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ZOYA Fiery

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LCN Retro, earthy

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COVERGIRL OUTLAST

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covergirl.com

MAC COSMETICS

Be ravishing in Shirelle.

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BEJEWELED

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CW-X

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pelvis, and knees. $105, cw-x.com

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Fit for the Fast Lane

Forget about the weather—you’ve got a workout to conquer! Every woman knows that options are a girl’s best friend. These hot new styles help spice up your routine while keeping you comfy. Mix and match these ver satile pieces so you feel great and look even better.BY CAT PERRY /// PHOTOS BY LISA SHIN

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beanie adds warmth.

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4 4 | M & F H E R S | S E P T/O CT 2 0 1 3

Bryan Haycock, the author of Hypertrophy-Specifi c Training, has more than 23 years’ experience in the fi tness industry.

Pregnant women or those who’ve

recently given birth should fi rst

check with their doctor before engaging

in an exercise program. But in general,

according to the American College of

Obstetrics and Gynecology, most exercise

can be resumed within weeks to months

postpartum depending on how a deliv-

ery occurred (if you’ve had a cesarean

section, you’ll require monitoring of

the incision and more recovery time

before starting an exercise program).

A good way to get into exercise post-

partum is to do low-intensity cardio such

as walking, then—as you feel stronger—

gradually move back to more vigor-

ous exercise and lightweight strength

training (if you’re able to do cardio, it

should be fi ne to do strength training, but

again, with your doc’s approval). Note:

Exercise won’t aff ect the composition or

volume of milk production. Nevertheless,

a mother who fi nds that her baby isn’t

feeding as well after an exercise session

can feed pre-exercise; postpone feeding

until an hour after exercise; or express

milk prior to exercise for use afterward.

Once you’re fully recovered, the

usual exercise principles apply: High-

intensity interval training (HIIT) is

best for slimming hips and thighs,

and exercises that build core strength

(like Pilates) help tone your middle

and strengthen weak back muscles.

Is HIIT running more ef-

fective for fat loss than

long-distance running?

Yes. HIIT not only aids in

shedding post-pregnancy

pounds, studies show it’s also more

eff ective for reducing subcutane-

ous body fat than long, slow cardio

sessions. Adrenaline mobilizes fat

under the skin, and higher-intensity

exercise produces more adrenaline.

While I can’t make specifi c recom-

mendations without knowing your

age, fi tness level, and experience,

as a guideline, I suggest working at

65–85% of your max heart rate. For a

32-year-old woman, this means keep-

ing your heart rate at 122 beats per

minute during recovery intervals, and

159 bpm during intensity intervals.

HIIT sessions last 20–30 minutes.

Start with a fi ve-minute warmup, fol-

lowed by four alternating high- and

low-intensity intervals. The duration

of each should suit a person’s fi tness

level, but a one-minute high-intensity

interval followed by a two-minute

recovery is about right for most.

This running workout, done three

times a week, is great for fat loss and

can also be done twice a day, three

days a week for even faster results.

20-minute HIIT Session

Time Interval Intensity

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2 min. RECOVERY 60% Max HR






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I look up to all of the coaches who

came to visit. It was unbelievable

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tend to get anxious and stir-crazy.

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Training

4 8 | M & F H E R S | S E P T/O CT 2 0 1 3

200-Meter Power Chute SprintWorks: Core, Glutes, Hamstrings,

Fast-twitch Muscle Fibers

f Attach a power chute to your lower back and hold it in one hand.

f Begin sprinting, then release your hold on the power chute to draw wind resistance and to get it airborne (as shown).

f Perform two 200-meter sprints with the chute, then one 100-meter sprint without it.


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Develop speed, strength, and explosive power like never before, simply by stepping outside. Experts agree: Exercising outdoors can improve more than your mood. In this workout, Hers editor-in-chief Mona Muresan packs in a hardcore sweat session that blasts mega calories while sculpting every inch, so

you can elevate all of your fitness gains.BY CAT PERRY /// WORKOUT BY GINO CACCAVALE /// PHOTOS BY TOM CORBETT /// PRODUCED BY TARA CANOVA

MONA MURESAN’S

Sexy BodyWorkout

M U S C L E A N D F I T N E S S H E R S .C O M | 4 9WorldMags.netWorldMags.net

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Rotational Sandbag LungeWorks: Obliques, Glutes, Hamstrings

f Stand with your feet together, holding a sandbag at your right hip.

f Step into a forward lunge with your left foot and simultaneously rotate the bag across your body, stopping when your left thigh is parallel to the ground .

f Lunge forward with your right leg, rotating the bag to your right hip

. Do 20 walking lunges.

Training


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Lateral Walking Kettlebell SwingWorks: Shoulders, Core, Hips

f Stand with your legs slightly bent and your feet slightly wider than hip width. Hold a kettlebell with both hands at mid-thigh level .

f Perform a kettlebell swing, thrusting your hips forward and bringing the ket-tlebell to just above eye level. During the upswing of the kettlebell, step lat-erally with your left leg, bringing it alongside your right leg .

fWhile the kettlebell is descending, step laterally to the right with the right leg. Continue for 20 steps, then take 20 steps traveling the other direction.

Traveling Biceps/Triceps LungeWorks: Biceps, Triceps, Core, Legs

f Stand holding dumbbells at your sides with your feet together.

f Step forward into a lunge with your left leg, simultaneously curling the dumb-bells at the bottom of the lunge .

f Rise from the lunge, leaning your torso forward, and lift your right leg behind you until your thigh is parallel to the floor, head downward. Perform a triceps kickback, extending your arms alongside your torso .

f Repeat on the other side .


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Training

5 2 | M & F H E R S | S E P T/O CT 2 0 1 3

Walking Spiderman PushupWorks: Chest, Arms, Core

f Get in a pushup position with your feet shoulder width.

f Reach forward eight inches with your right arm, drawing your left foot forward eight inches, bending your knee outward. Perform a deep pushup (as shown).

fWhile rising from the pushup, reach forward with your left arm eight inches and draw your right leg forward eight inches. Do 20 walking pushups.

Traveling Sandbag SnatchWorks: Shoulders, Core, Legs

f Stand holding a sandbag with its front handles, palms in, arms extended downward, and feet slightly wider than hip width .

f Squat down, touching the bag to the ground, then explosively rise to standing and rotate the bag overhead while simultaneously bringing your left foot six inches away from your right foot .

f Step out with your right foot while rotating the sandbag back to the ground.

f Perform 10 lateral walks leading with your right leg, then 10 leading with your left leg.


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Training

5 4 | M & F H E R S | S E P T/O CT 2 0 1 3

Goblet Lateral Band WalkWorks: Core, Hips

f Start in a ¾ squat position with a resistance band around the tops of your ankles and feet hip width. Hold a kettlebell away from your body at chest height, keeping your elbows bent (as shown).

f Step laterally with your left leg, then draw your right leg laterally inward without taking tension off the band.

f Keep your hips constantly engaged by keeping tension on the band, and your core engaged by keeping the kettlebell from resting on your body.

f Do 20 steps of lateral walks to the left, then another 20 steps to the right, leading with the other leg.


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Training

5 6 | M & F H E R S | S E P T/O CT 2 0 1 3

Traveling Shoulder-to-Shoulder Sandbag LungeWorks: Shoulders, Arms, Core, Legs

fStand holding a sandbag on your right shoulder. Step forward into a lunge with your left leg, keeping the sandbag on your shoulder .

fCome up to standing, pressing the bag overhead and bringing your right leg off the ground with your knee bent 90 degrees .

fStep forward with your right foot and lower the bag onto your left shoulder . Perform 20 traveling lunges.


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Training


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THE ULTIMATE…

ARM ASSAULTSculpt sexy arms you can’t wait to show off. Hers has

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BY CAT PERRY /// WORKOUT BY GINO CACCAVALE /// PRODUCED BY TARA CANOVA

PHOTOGRAPHS BY JAY SULLIVAN /// SHOT ON LOCATION AT CLUB METRO USA OF FORT LEE, NJ


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HA

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TIP

If a dual-cable machine isn’t available, use

dumbbells or one single cable at

a time.

Double-cable

KickbackWorks: Triceps

h Stand with your feet hip-width apart while holding a cable in each hand. Bend forward until your back is flat, and secure your elbows on each side of your rib cage .

h Extend the cables behind you, “kicking back” your triceps until your arms are straight .

h Return cables to the sides of your chest. Perform two sets of 15 reps.

Training


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TIP

Engage your abs throughout

the move to help you maintain

form.

TIP

This is a great option for women who don’t want to squash their chests

on a preacher bench.

Squat-hold

Preacher CurlWorks: Biceps, Core, Legs

h Place feet shoulder-width apart and squat down with knees bent 90 degrees.

h Hold a straight bar in front of your body with your arms extended and palms facing up .

h Perform a biceps curl with your elbows resting on the insides of your knees, lifting the bar until it’s slightly below chin level .

h Perform two sets of 15 slow, controlled repetitions.

Single-arm

Bench DipWorks: Triceps, Core, Glutes

h Place your left hand on a bench with your fingers forward. Keep your right knee bent at 90 degrees, with your left leg elevated parallel to the floor and your foot flexed.

h Extend your right arm forward, palm down, keeping your arm parallel to the floor .

h Slowly descend into a one-arm triceps dip until your upper left arm is parallel to the floor . Press back up until your left arm is straight but not locked out.

h Perform 20 reps, then repeat with the other leg and arm.

Training


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TIP

Don’t pause at the top or

bottom of the movement.

TIP

Pause at the bottom for three seconds for an

extra iso burn.

Stability Ball

Triceps Hammer

PressWorks: Triceps, Core

h Lie on a stability ball with your head on the ball and your pelvis pressed upward, knees bent 90 degrees and toes ele-vated. Hold dumbbells direct-ly overhead .

h Lower the dumbbells to your temples, then extend your arms . Do two sets of 15 reps.

Resistance Band

Biceps BurnoutWorks: Biceps

h Stand on a resistance band with your feet hip-width apart. Hold the handles of the band at your sides with your palms forward .

h Curl your biceps up rapidly, keeping tension on the band

. Perform two sets of 30 fast-paced reps.

Lying Overhead

Cable CurlWorks: Biceps, Core

h Lie on a bench with your knees bent and your feeton the bench.

h Reach your hands up with your palms facing the wall behind you, and firmly grasp the straight bar .

h Keeping upper arms straight, curl the bar to within two inches of your forehead . Then extend your arms back up. Repeat for two sets of 15 reps.

Training


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YLVLW�XV�DW��ZZZ�KLWHFKSKDUPD�FRP��WorldMags.netWorldMags.net

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TIP

Don’t rush. Make sure your

shoulders and core are stabilized before doing

pushups.

Reverse-grip

Barbell Pushup to

Wide-stance CurlWorks: Biceps, Triceps, Core, Legs

h Hold a 20-pound barbell with your palms facing away from you (reverse grip) at shoulder width. Place barbell on the floor with your wrists in line with your shoulders and thrust your legs back into pushup position. Perform two pushups .

h Thrust your legs forward, this time placing your feet wider than shoulder width, and stand with your knees slightly bent and your core engaged . Perform two biceps curls .

h Place the bar back on the floor and thrust your legs back again, feet at shoulder width. Perform two full sets of 10 reps.

Training


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Recipes

7 0 | M & F H E R S | S E P T/O CT 2 0 1 3

GUILT!Dessert Without

YOU EAT CLEAN, but that doesn’t mean dessert is off the table entirely. Indulging your desire for something sweet can actually keep you from wasting calories on foods that won’t satisfy your cravings. Our guilt-free desserts are all packed with protein and important nutrients so you can end your meal with-out a sugar high (and subsequent crash). Dig in!

BY ELIZABETH M. WARD, M.S., R.D. /// PHOTOGRAPHS BY MOYA MCALLISTER

FO

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Maple syrup deepens the

flavor in this treat, but use

any sweetener you like.

Pumpkin Pudding with

Crystallized GingerMakes 4 servings

Vegetables for dessert? Why

not? One portion of this creamy

delight supplies a half serving of

pumpkin, a produce powerhouse

prized for its extraordinarily

high levels of alpha- and beta-

carotene—pigments that provide

its orange hue while also protect-

ing your cells against damage.

INGREDIENTS

1 lb silken tofu, drained well

½ cup real maple syrup

1 tsp vanilla extract

½ tsp ground cinnamon

¼ tsp ground ginger

Pinch ground cloves

15 oz canned pumpkin, unsweetened

2 pieces crystallized ginger, minced

Dollop of whipped cream, if desired

DIRECTIONS

Place tofu, syrup, vanilla, cinnamon,

ground ginger, and cloves in a food

processor and process till smooth,

about 45 seconds. Add half the pump-

kin and process for another 15 seconds.

Transfer mixture to a medium-size

serving bowl and add the remain-

ing pumpkin, mixing till creamy and

uniform. Cover tightly and chill for

at least 4 hours. To serve, spoon

1 cup pudding into a bowl and top

with ¼ of the crystallized ginger.

PER SERVING

CALORIES 243

FAT 4g

SATURATED FAT 1g

CHOLESTEROL 2mg

SODIUM 53mg

CARBS 45g

FIBER 3g

PROTEIN 9g

Poached Pear

Caramel SundaeMakes 1 serving

Poaching is a gentle cooking method

that enhances the flavor of fruit. Winter

pears, such as the Bosc variety, are per-

fect poaching candidates because they

hold their shape when cooked. This sun-

dae only sounds decadent: It’s sweet, but

it has more than 20% of your daily fiber,

contains as much protein as two ounces

of meat, and has zero saturated fat.

INGREDIENTS

1 Bosc pear, poached

½ cup fat-free plain Greek yogurt

1 tsp sugar

½ tsp vanilla extract

1 tbsp low-fat caramel sauce

DIRECTIONS

To poach the pear, peel it, cut it in half, and

core it. In a medium saucepan, heat about

1 cup water until warm. Add the pear halves

and make sure they’re just covered by the

water. Simmer them until they’re cooked

through, about 15–20 minutes. When the

pear is soft, remove the pan from the heat.

In a small bowl, combine the yogurt, sugar,

and vanilla. To serve, place warm poached

pear halves on a plate and top with the

yogurt mixture and warm caramel sauce.

PER SERVING

CALORIES 254

FAT 1g

SATURATED FAT 0g

CHOLESTEROL 3mg

SODIUM 90mg

CARBS 47g

FIBER 6g

PROTEIN 13g


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Recipes

7 2 | M & F H E R S | S E P T/O CT 2 0 1 3

Use any nut or seed butter you like

in this quick and easy dessert, and feel

free to change up the dried fruit.

No-Bake Nut Butter

Oatmeal BallsMakes 5 servings

Whey protein concentrate, which

performs best in no-cook dessert

recipes, is brimming with leucine, an

amino acid that prompts muscle cell

production and may help speed muscle

repair and rebuilding after exercise.

Nut butter packs heart-healthy fats

that team up with oatmeal to help

control blood-cholesterol levels.

INGREDIENTS

½ cup smooth or chunky peanut butter

¼ cup honey

½ cup whey protein concentrate, such

as Bob’s Red Mill Natural Foods

½ cup oatmeal, dry

¼ cup dried sweetened cranberries

DIRECTIONS

In a large bowl, combine all ingredients well.

Form into 10 balls. Store in refrigerator.

PER SERVING (2 BALLS)

CALORIES 286

FAT 14g

SATURATED FAT 3g

CHOLESTEROL 12mg

SODIUM 136mg

CARBS 31g

FIBER 3g

PROTEIN 14g


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Recipes

Avoid “Dutch process” cocoa.

Unprocessed cocoa powder actually

has more antioxidants.

74 | M & F H E R S | S E P T/O CT 2 0 1 3

Double Chocolate BrowniesMakes 12 servings

Cottage cheese and egg

whites bump up protein

levels to nearly twice those of

regular brownies, while help-

ing keep calories relatively

low. Cocoa powder packs

plenty of flavonoids, a type

of antioxidant that protects

against cell damage. Cocoa

powder and dark chocolate

also provide phenylethamine,

a “feel-good” chemical

that triggers the release of

opiate-like endorphins in the

brain. (You knew choco-

late was good for you!)

INGREDIENTS

1 whole egg

4 egg whites

¾ cup 1% low-fat, no-salt-

added cottage cheese


½ cup dark chocolate chips,

melted and completely cooled

¾ cup all-purpose flour

¼ cup cocoa powder

½ tsp baking powder

¼ tsp salt

Dusting of powdered sugar

DIRECTIONS

Preheat oven to 325˚. Coat

an 8-inch-square baking

pan with coating spray.

Place the egg, egg whites,

cottage cheese, and vanilla

extract in a food processor

and process until smooth,

about 45 seconds. Add

the melted chocolate and

process for another 15–20

seconds or until the mixture

is uniform. In a medium

mixing bowl, combine the

flour, cocoa powder, baking

powder, and salt. Add the egg

mixture to the flour mixture

and stir until just combined; do

not overmix. Spread the batter

in the prepared baking pan.

Bake for 18–20 minutes; do

not overcook. Cool on a wire

rack, cut into 12 squares, and

dust with powdered sugar.

PER SERVING

CALORIES 104

FAT 4g

SATURATED FAT 2g

CHOLESTEROL 19mg

SODIUM 95mg

CARBS 11g

FIBER 1g

PROTEIN 5g


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Recipes

No ricotta cheese? Process cottage cheese

in the blender or food processor until smooth.

76 | M & F H E R S | S E P T/O CT 2 0 1 3

Honey-Almond

Ricotta Fruit ParfaitMakes 1 serving

Cherries contain

anthocyanins, powerful

anti-inflammatory com-

pounds that reduce inflam-

mation in your muscles and

joints. The ricotta offers

bone-building calcium—near-

ly 40% of the daily value in

one serving—as well as pro-

tein. Toasting nuts intensifies

their flavor, so you can use

less without sacrificing taste.

INGREDIENTS

2 tbsp slivered

almonds, toasted

½ cup part-skim ricotta cheese

2 tsp honey

½ tsp vanilla extract

½ cup frozen dark, sweet

pitted cherries, thawed

DIRECTIONS

To toast the almonds, spread in a

single layer on a rimmed baking

sheet and roast at 350˚ for 7–10

minutes, checking periodically.

In a small bowl, combine the

ricotta cheese, honey, and

vanilla extract. Place ¼ cup of

the ricotta in a tall glass and top

with the cherries. Repeat with

remaining ricotta and cherries.

Top with slivered almonds.

PER SERVING

CALORIES 292

FAT 14g

SATURATED FAT 6g

CHOLESTEROL 38mg

SODIUM 157mg

CARBS 26g

FIBER 3g

PROTEIN 17g


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78 | M & F H E R S | S E P T/O CT 2 0 1 3

10 Minutes

TO A FASTER METABOLISM

Short on time? Fire up every muscle in just 10 minutes with

these multijoint exercises. Throughout this Body Bar work-

out you’ll keep the same grip and hold onto the bar until the

entire circuit is complete. Then rest 60 seconds and repeat

each move for 10 reps. Before you’re out the door, you’ll

have cranked out 200 fat-blazing reps.

BY CAT PERRY /// WORKOUT BY GINO CACCAVALE

EXPRESS WORKOUT

Training

HANG PULLWORKS: Shoulders, Upper Back, Core, Legs

f Stand with your feet inside shoulder width holding a Body Bar in front of your thighs, hands hip width .

fWith knees slightly bent, bend your torso and lower the bar to just below your knees, keeping your back flat .

f Return to standing and lift bar to your upper chest, driving your elbows outward and rising up onto the balls of your feet . Do 20 reps.

f Place two pads or yoga blocks on the floor about three feet apart.

f Hold a 20-pound Body Bar with your palms facing in, shoulder- width apart .

PUSHUP ON PADSWORKS: Chest, Triceps, Core

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f Lower the bar onto the pads and squat thrust into a pushup position .

f Perform 20 pushups and squat thrust back to standing position .


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8 0 | M & F H E R S | S E P T/O CT 2 0 1 3

Training

OVERHEAD SQUATWORKS: Shoulder Stability, Thighs

f Extend the bar overhead and place your feet hip width .

f Slowly descend into a squat, keeping your arms extended overhead, lowering until your thighs are at least parallel to the floor . Perform 20 squats.

f Lower the bar behind your head on the last rep, resting it on your traps and upper back, to prep for the next move.

REAR LUNGE AND PRESSWORKS: Shoulders, Glutes, Quads, Hamstrings

f Hold the bar at your sternum, with your palms facing the ceiling .

f Lower into a rear lunge with your right leg and simultaneously push the bar overhead, extending your arms completely .

f Return to the standing position and then repeat the move with your left leg . Perform 10 lunges on each leg for a total of 20 reps.


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8 2 | M & F H E R S | S E P T/O CT 2 0 1 3

Training

ONE-LEG DEADLIFTWORKS: Glutes, Hamstrings

f Stand on your left leg with your right leg slightly behind your left heel, core completely engaged .

fWithout locking out your left knee, lower the bar to mid-shin, keeping it close to your body throughout the descent. Simultaneously lift your right leg behind you, keeping it as straight as possible .

f Pushing off of your left heel, return to standing.

f Perform 10 reps on each leg (20 total).

GOOD MORNINGWORKS: Core, Lower Back, Hamstrings

f Keeping your knees slightly bent, bend forward until your back is parallel to the floor .

f Be sure to keep your head, neck, and back in alignment.

f Push through your heels and slowly return to slightly short of standing fully erect .

f Perform 20 slow reps and return the bar to in front of your body, arms extended downward, to prep for the next move.

IN AND OUTS*WORKS: Core, Hips, Inner & Outer Thighs

f Place the bar back on the yoga blocks and thrust back into pushup position.

f Jump both your legs outward into a V position.

f Then jump both legs back to the start position.

f Jump your legs in and out for 20 reps.

*NOT SHOWN

BONUS MOVE

JAIMIE BERNHARDT is an NPC bikini competitor.


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8 4 | M & F H E R S | S E P T/O CT 2 0 1 3

When you eat a healthy diet, it’s easy to fall into the trap

of preparing the same famil-iar and easy (read: boooring!) foods. But you don’t have to radically alter your regular menu to get out of the rut. Mix-ing in nutrient-rich herbs and spices can boost the flavor of your favorite dishes without adding calories or sodium.

Best of all? “We’re finding so many ways that different spices reduce inflammation, which is the one common denominator of most chronic conditions, in-cluding cancer, obesity, diabetes, and cardiovascular disease,” says Bharat Aggarwal, Ph.D.,

author of Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease. Aggarwal prescribes using more spices within your diet, but don’t worry about the amount per serving, just focus on adding more variety to your everyday repertoire. These eight spices are a great place to start. They pack a wallop of health ben-efits, from fighting cancer to maximizing your calorie burn.

Turmeric

This bright yellow powerhouse is a rich source of curcumin, a much-lauded compound that has been shown to inhibit the growth of cancer cells.

It also acts as a powerful anti-inflammatory, with pain-relieving properties similar to those found in over-the-counter drugs like ibuprofen.

SPICE IT UP

Typically associated with curry blends, turmeric has an earthy, bittersweet flavor that goes well with “stewed” dishes. Add one teaspoon to greens (think: spinach, kale) sautéed with tomatoes, onion, and garlic; or sprinkle to taste over scrambled eggs, roasted cauliflower, broiled fish, or air-popped popcorn. You can also make tea: Boil 4 cups of water, and add 1 teaspoon of ground turmeric. Simmer 10 minutes, strain, and drink.

Oregano

Oregano showed the highest antioxidant levels of 27 fresh herbs in a study conducted by the USDA, and compounds in oregano also kill bacteria that can cause food poisoning and digestive issues. In addition, oregano is an excellent source of vitamin K, a nutrient linked to the prevention of osteoporo-sis. For tummy troubles, steep 3 tablespoons fresh or 1 teaspoon dried oregano in 1 cup of boil-ing water for 5–10 minutes.

SPICE IT UP

Sprinkle a couple of teaspoons into any tomato-based sauce, or use it to flavor dishes made with mushrooms or black beans.

Hot chili powderCapsaicin, the fiery phytochemi-cal found in hot chilies, has been linked to cancer prevention,

Spice of LifeJazz up your diet while reaping some important health benefits with these nutrient-packed flavoringsBY COLLEEN RUSH

Health

MO

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OD

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BY

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8 6 | M & F H E R S | S E P T/O CT 2 0 1 3

but the hot stuff is also a powerful painkiller and a boon to your work-out routine: Capsaicin increases metabolic rate and may boost the number of calories you burn for up to six hours after it’s eaten. A study also found that eating chilies decreased fat cells and prevented new fat cells from forming.

SPICE IT UP

Make your own chili pepper blend by lightly toasting whole, dried chilies (cayenne, chipotle, and ancho) in a skillet over low heat (1–2 minutes). Grind in a spice blender and use a dash to season grilled chicken or omelets, or add one tablespoon to vegetarian chili.

Rosemary

The antibacterial compounds in rosemary make it a common ingre-dient in homeopathic healing solu-tions, but this pungent herb also works as a muscle relaxer. It’s par-ticularly eff ective at easing upset stomachs and menstrual cramps. Rosemary is also a great source of vitamin A, which supports healthy teeth, skin, and bones.

SPICE IT UP

Toss a teaspoon of dried or fresh crumbled rosemary into white bean soup or a citrus/honey vinaigrette; or use it to season strong, assertive sea-food like grilled tuna or swordfi sh steaks.

WasabiThis sushi-bar essential contains a compound called isothiocyanate (ITC), which Japanese researchers linked to reduced breast cancer cells in a study published in Cancer Detection and Preven-tion. High in calcium, folate, and vitamin A, wasabi also contains com-pounds that increase bone density and act as a natural de-fense against bacteria that cause food poisoning. Check the label: If mustard, horseradish, or dyes are among the ingredients, it’s not true wasabi. Look for wasabi powder, which can be turned into paste with water and used like mustard, or stirred into sauces and dressings.

SPICE IT UP

Add wasabi paste to salad dress-ings, mix it with panko crumbs to crust slabs of tofu or chicken breast; or serve it as a condiment alongside a seared, rare tuna steak coated in sesame seeds.

Garam MasalaThis fragrant Indian blend con-tains a medley of spices that pro-tect and heal the body from head to toe, including cardamom (prevents blood clots, lowers blood pressure, eases asthma); cinnamon (controls blood sugar); coriander (lowers cholesterol, eases indigestion); and cumin (rich in vitamins A and C).

SPICE IT UP

Garam masala has a mellow fl avor profi le, so for maximum taste, use it “raw.” Sprinkle it over roasted vegetables or steamed brown rice, or blend into chicken salad to punch up the fl avor.

Panch PhoronA staple of Bengali cooking, panch phoron is a blend made from fi ve whole spice seeds: fenu-greek, nigella, cumin, fennel, and black mustard. Studies show that fenugreek slows the absorption of sugar in the stomach, which low-ers blood sugar levels. And fennel, a powerful anti-infl ammatory, can reduce arthritis pain, blood pressure, and the risk of cancer.

SPICE IT UP

Toast the mix in a skillet over low heat to release its oils and natural fl avors. Use ½ teaspoon to sea-son slow-cooked lentils and other legumes or hearty vegetable stews.

BharatBlack pepper, coriander, cumin, cloves, cardamom, nutmeg, cin-namon, and paprika make up this punchy Middle Eastern blend. Along with being a great digestive aid, cardamom is rich in cineole, which has powerful antioxidant properties. Piper-ine, an active ingredient in black pepper, and eugenol, an essential oil found in cloves, may also play a role in preventing the growth of certain types of cancer cells.

SPICE IT UP

Use bharat as a dry rub (about 1 teaspoon per pound) on grilled

or roasted meats or at the start of cooking whole grains, like brown rice, couscous, or pilaf (about ½ teaspoon per uncooked cup).

Health

GARAM MASALA

PANCH PHORON

ROSEMARY


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8 8 | M & F H E R S | S E P T/O CT 2 0 1 3

Total-Body Plan

8 WEEKS TO…

Six- PackAbsAbsolutely everything

you need to know about

sculpting the sleekest,

sexiest, and strongest

midsection of your life

BY SOMMER ROBERTSON-ABIAD


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Abs Routine: Weeks 1–2

Exercise Sets Reps

DUMBBELL CRUNCH 2–3 12–15

REVERSE OBLIQUE CRUNCH 3–4 10–12 EA. SIDE

EXERCISE BALL SIDE CRUNCH 2–3 10 EA. SIDE

ELBOW PLANK 2 30 SEC.

The Training PlanOVERVIEW

Dial in your training You’ll continue with your regular weight-training routine and use the workouts detailed below to zero in on your abs three times a week, resting at least two days between sessions.

Angle your attack Each two-week phase includes abs workouts consisting of four different exercises, all of which challenge four different areas of your midsection (one upper, lower, oblique, and core movement) to get your abs popping from every angle.

Carve with cardio

Weeks 1–4, you’ll perform 30 minutes of cardio 4–5 days a week, working at 60–70% of your max heart rate (MHR). Then, Weeks 5–8, you’ll increase your cardio to 45 minutes for 5–6 days a week, working at 70–75% of your MHR. Do cardio workouts after your abs routine.

Why is this abs workout different from any other? Simple: This eight-week program has been carefully selected to work your entire midsection, hitting your abs from every angle, three times a week. The abs, while actually one muscle, really function as three different sections (upper, lower, and obliques). There’s also an area that lies beneath the upper and lower abs, normally referred to as the core. Paired with our belly-flattening menu, this is a surefire plan that will help you blast through that unwanted tummy flab and boast abs that are leaner, sharper, and more defined than you ever thought possible.

DUMBBELL CRUNCHWORKS: Upper Abs

f Lie faceup on the floor with your knees bent, and your feet and lower back on the floor.

f Grasp the ends of a dumbbell in both hands with your arms extended toward the ceiling.

f Crunch up by con-tracting your abs to lift your shoulder blades off the floor while keeping your arms straight.

f Pause, momentarily holding the contrac-tion at the top of the movement before lowering back to start.

REVERSE OBLIQUE CRUNCHWORKS: Lower Abs,

Obliques

f Lie faceup on the floor with your hands by your sides, feet up and togeth-er, thighs perpen-dicular to the floor.

f Contract your lower abs to roll your pelvis upward and raise your hips off the floor.

f As you pull your legs in, twist your torso and angle both knees toward your right shoulder.

f Slowly return to start, then repeat, twisting legs to the left side.

EXERCISE BALL SIDE CRUNCHWORKS: Obliques

f Lie with your upper back on an exercise ball, feet shoulder-width apart. Keep your knees bent 90 degrees and lightly place your left hand behind the left side of your head.

f Slowly crunch your upper body toward your right hip, squeezing at the top for one count before returning to the start position.

f Complete all reps for one side, then switch sides.

ELBOW PLANKWORKS: Core

f Lie facedown on the floor. Bend your elbows 90 degrees and curl your toes under you, resting your weight on your forearms and toes. Your body should form a straight line from the top of your head to your heels.

f As you keep your back straight and pull your abs in tight, hold plank for 30 seconds.

f Relax, rest for 30 seconds, and repeat.

TO FOCUS ON YOUR ABS,

DON’T LET YOUR HIPS SAG

DURING ELBOW PLANK.

M U S C L E A N D F I T N E S S H E R S . C O M | 8 9WorldMags.netWorldMags.net

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Exercise Sets Reps

HANGING LEG RAISE 4 10–15

MEDICINE BALL STAND-UP 2–3 10–12

MEDICINE BALL

WINDSHIELD WIPER2–3 10–12 EA. SIDE

ROTATING SUPERWOMAN 3 60 SEC.

HANGING LEG RAISES

WORK YOUR GRIP AND

HIP FLEXORS AS WELL AS

YOUR LOWER ABS.

OP

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Total-Body Plan


Exercise Sets Reps

EXERCISE BALL LYING

CABLE CRUNCH2–3 12–15

EXERCISE BALL KNEE-IN 2–3 12–15

45-DEGREE SIDE BEND 2–3 10–12 EA. SIDE

BOSU BALL MOUNTAIN CLIMBER 2 30–60 SEC.

EXERCISE BALL LYING CABLE CRUNCHWORKS: Upper Abs

f Sit on an exercise ball facing away from a low-pulley cable with a rope attached to it. Walk your feet forward, then lean

EXERCISE BALL KNEE-INWORKS: Lower Abs

f Get into a pushup position, hands on the floor, legs ex -tended behind you, and feet on the ball.

fWithout rounding your lower back, contract your abs and bend your knees, using your feet to pull the ball toward your chest.

45-DEGREE SIDE BENDWORKS: Obliques

f Lie sideways with your right hip flush against a 45-degree back extension bench. Hold a dumbbell in your right hand, with your arm hanging straight down.

f Slowly bend torso toward floor, then rise up, flexing lat-erally at your waist.

BOSU BALL MOUNTAIN CLIMBERWORKS: Core

f Place your forearms on a Bosu ball and extend your legs behind you, with the balls of your feet on the floor.

f Brace your abs and pull your right knee toward your chest. The ball of your left foot should be resting on the floor.

f Keeping your core tight, quickly switch feet so that your right leg is now extended and your left leg is drawn into your chest.

f Continue alternat-ing legs for up to 60 seconds.

MEDICINE BALL STAND-UPWORKS: Upper

& Lower Abs

f Lie faceup with your knees bent and your feet and lower back flat on the floor.

f Hold a medicine ball with arms extended toward the ceiling.

HANGING LEG RAISEWORKS: Lower Abs

f Grasp a pullup bar with an overhand, shoulder-width grip, arms fully extended and legs hanging straight down toward the floor.

f Keeping your legs

MEDICINE BALL WINDSHIELD WIPERWORKS: Obliques

f Lie faceup with feet and lower back on the floor. Place a medicine ball between your feet. Extend your arms out to the sides in a T position. Lift both legs perpendicular to the floor.

f In a slow and controlled manner, rotate your hips so that your legs move from left to right, in a “windshield wiper” motion.

ROTATING SUPERWOMANWORKS: Core

f Lie faceup on the floor, arms extend-ed toward the wall behind you and your legs straight.

f Engage your core and raise your shoulders and legs about six inches off the floor.

f Hold for 30 seconds, then keeping your arms and legs raised off the floor, roll over onto your stomach.

f Hold for 30 seconds.

f Contract your abs to curl up explosiv-ely, bringing your shoulders and upper back off the floor. Push through your heels to stand up fully.

f Slowly lower back to start.

straight, bring them up in front of you until your legs are just above parallel to the floor.

f Pause at the top of the movement for a moment, then reverse the motion, slowly lowering your legs back to start.

back until you’re lying on the ball.

f Grasp the rope with both hands. Place the insides of your wrists on the sides of your head. Allow weight to hyperex-tend your lower back against the ball.

f Keeping your hips stationary, slowly crunch your body upward so elbows travel toward thighs.

f Pause briefly at the top, then slowly return to start.

KEEP SPACE BETWEEN

YOUR CHIN AND

STERNUM DURING THE

LYING CABLE CRUNCH.


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Exercise Sets Reps

CABLE CRUNCH 2–3 12–15

EXERCISE BALL PIKE 2–3 12–15

EXERCISE BALL PLANK HOLD 3 30 SEC.

TWISTING MEDICINE BALL TOSS 2–3 10 EA. SIDE

CABLE CRUNCHWORKS: Upper Abs

f Hook a rope attach-ment to a high- pulley cable and grasp the handles, holding them near the sides of your head.

EXERCISE BALL PLANK HOLDWORKS: Core

f Place your forearms on an exercise ball and extend your legs behind you, with your balls of your feet on floor.

f Keep your abs contracted and your back straight, with your body forming a straight line from head to toe.

f Hold position for 30 seconds, rest, and repeat.

f Get on your knees and tilt forward at your hips 30–45 degrees, keeping your thighs perpen-dicular to the floor.

fWith your head neutral and upper body rigid, contract

EXERCISE BALL PIKEWORKS: Lower Abs

f Get into a pushup position, hands shoulder-width apart on floor, legs extended behind you with feet on ball.

f Keeping your legs straight, bend your hips and try to pull your feet toward your chest, rolling ball forward.

f Pause, then slowly return to start position.

your abs, bringing your face toward the floor.

f Stop just short of the floor, squeeze abs momentarily, then slowly return to start.

TWISTING MEDICINE BALL TOSSWORKS: Upper Abs,

Obliques

f Sit on the floor with your left side a few feet from a wall, holding a medicine ball with both hands in front of your chest, knees bent, and feet on the floor.

f Turn your torso to the left and throw the ball against the wall. Catch it in both hands and twist your body to the right, slowly lowering your torso toward the floor as you go.

f Allow the ball to touch the floor briefly, then toss ball across your body toward the wall again.

f Repeat for reps, then switch sides.

KEEP ELBOWS AND

LEGS STRAIGHT

DURING THE BALL PIKE.

A D V E R T I S E M E N T

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PHOTOGRAPHS BY MOYA MCALLISTER

Total-Body Plan

OMELETTE MADE WITH

1 WHOLE EGG, 3 EGG WHITES

& GREEN PEPPER

Phase 1 (WEEKS 1–2) Phase 2 (WEEKS 3–4)

MEAL CALORIES PROTEIN CARBS FAT MEAL CALORIES PROTEIN CARBS FAT

BR

EA

KFA

ST

• 4 EGG WHITES

• 1 WHOLE EGG

• 3 oz CHICKEN BREAST

• ½ CUP GREEN PEPPER

• 1 MEDIUM APPLE

325 40g 30g 7g

• 3 oz CHICKEN BREAST,

BONELESS, SKINLESS

• 3 EGG WHITES

• 1 WHOLE EGG

• ½ CUP GREEN PEPPER

• 6 ALMONDS (AS A SIDE)

256 37g 6g 10g

SN

AC

K

• COCONUT-LIME CHICKEN BITES WITH

BAKED ZUCCHINI FRIES SEE RECIPE p.�96245 28g 9g 12g

• PURPLE SWEET POTATO PARFAIT

SEE RECIPE p. 98290 25g 38g 3g

LU

NC

H

• 4 oz TURKEY BREAST,

BONELESS, SKINLESS

• ½ CUP BROWN COOKED RICE

• 1 CUP BROCCOLI, STEAMED

• ½ LARGE GRAPEFRUIT

310 35g 40g 2g


BONELESS, SKINLESS

• ½ CUP BROWN COOKED RICE

• 1 CUP BROCCOLI, STEAMED


310 36g 40g 2g

SN

AC

K

• ⅔ CUP COTTAGE CHEESE

• ¼ CUP BLUEBERRIES

• 10 ALMONDS, CHOPPED

197 21g 12g 8g

• ⅔ CUP COTTAGE CHEESE

• ¼ CUP BLUEBERRIES

• 10 ALMONDS, CHOPPED

197 22g 12g 8g

DIN

NE

R

• SPICY CITRUS SHRIMP WITH QUINOA

SEE RECIPE p. 96281 27g 26g 7g

• CHICKEN KABOBS WITH MEDITER-

RANEAN BROWN RICE SEE RECIPE p. 98262 26g 26g 7g

BE

DT

IME

• 20g WHEY PROTEIN ISOLATE

• ½ tbsp PEANUT BUTTER, NATURAL122 18g 2g 4g

• 20g WHEY PROTEIN ISOLATE

• ½ tbsp PEANUT BUTTER, NATURAL122 18g 2g 4g

DAILY TOTALS: 1,480 169g 119g 40g DAILY TOTALS: 1,437 164g 124g 34g

Overview f Variety Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.

f Rock-solid protein Protein will remain steady throughout the eight-week program to ensure you’re not sacrificing muscle.

f Slow and steady calorie reduction You’ll reduce calories slightly each phase. But reducing your calorie intake doesn’t have to be painful. To ensure you’re still getting enough fuel for good workouts, you’ll maintain a moderate intake of healthy fats throughout all phases.

f Serious hydration Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.

The Diet PlanBONELESS, SKINLESS

CHICKEN BREAST


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BABY SPINACH

CONTAINS LOADS OF

FILL-YOU-UP FIBER

PLUS VITAL NUTRIENTS.

Total-Body Plan

THE DIET PLAN

Phase 3 (WEEKS 5–6)

MEAL CALORIES PROTEIN CARBS FAT

BR

EA

KFA

ST • ½ CUP OATMEAL, UNCOOKED

• 20g CHOCOLATE WHEY PROTEIN

• ½ tbsp COCONUT OIL

282 22g 27g 10g

SN

AC

K

• ½ CUP EGG WHITES


BONELESS, SKINLESS

• ½ CUP GREEN PEPPERS, CHOPPED


181 22g 12g 2g

LU

NC

H

• 1 CUP BROCCOLI

• ½ CUP COOKED BROWN RICE


BONELESS, SKINLESS

283 35g 34g 2g

SN

AC

K • BAKED SOLE WITH GRAPEFRUIT

AVOCADO SALSA AND ½ CUP

BROWN RICE SEE RECIPE p. 96

320 26g 37g 8gD

INN

ER • SWEET CHILI-LIME BARBECUE

CHICKEN WITH CUCUMBER SALAD

SEE RECIPE p. 97

135 24g 9g 2g

BE

DT

IME

• 6 EGG WHITES

• 1 CUP BABY SPINACH 110 23g 3g 0g

DAILY TOTALS: 1,311 152g 122g 24g

Phase 4 (WEEKS 7–8)

MEAL CALORIES PROTEIN CARBS FAT

BR

EA

KFA

ST

• ½ CUP OATMEAL, UNCOOKED

• 20g VANILLA WHEY PROTEIN

• 1 tbsp FLAXSEED

• DASH OF CINNAMON

280 23g 30g 7g

SN

AC

K

• ½ CUP EGG WHITES


BONELESS, SKINLESS

• 2 oz AVOCADO


272 28g 16g 10g

LU

NC

H

• 1 CUP BROCCOLI

• 4 oz COOKED SWEET POTATO


BONELESS, SKINLESS

277 34g 35g 1g

SN

AC

K

• BEEF LETTUCE WRAPS SEE RECIPE p. 98 147 23g 3g 4g

DIN

NE

R • BARBECUE TILAPIA WITH

MANGO SALSA AND 1 CUP

ASPARAGUS SEE RECIPE p. 97

210 28g 23g 2g

BE

DT

IME

• 6 EGG WHITES

• 1 CUP BABY SPINACH110 23g 3g 0g

DAILY TOTALS: 1,296 159g 110g 24g

BAKED SOLE AND

GRAPEFRUIT

AVOCADO SALSA

BARBECUE TILAPIA

WITH MANGO SALSA


WorldMags.net




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PER SERVING

CALORIES 281

FAT 7g

SUGARS 4g

CARBS 26g

PROTEIN 27g

PER SERVING

CALORIES 320

FAT 8g

SUGAR 6g

CARBS 37g

PROTEIN 26g

Total-Body Plan

Spicy Citrus Shrimp

with QuinoaMakes 2 servings

INGREDIENTS

1 cup quinoa, cooked

½ tbsp extra-light olive oil

1 tsp garlic, minced

½ tsp horseradish

½ tbsp 100% pure honey

½ tbsp fresh lemon juice

½ tbsp fresh lime juice

½ lb (8 oz) raw shrimp, peeled,

deveined

¼ tsp lime zest

¼ tsp lemon zest

½ tbsp fresh parsley, chopped

Crushed red chilis, to taste

Freshly ground pepper, to taste

DIRECTIONS

Cook quinoa. In a medium-size

frying pan, sauté olive oil, garlic,

horseradish, honey, and lemon

and lime juices for 2 minutes,

stirring constantly. Add shrimp;

cook 3–4 minutes. Turn shrimp,

top with lime and lemon zest,

parsley, and chilis. Cook 2–3

minutes; don’t stir. Toss, then

place shrimp on quinoa. Serve.

Recipes

JUST ONE CUP OF

QUINOA HAS 8

GRAMS OF PROTEIN.

Coconut-Lime Chicken

Bites with Baked

Zucchini FriesMakes 2 servings

INGREDIENTS

Coconut-Lime Chicken Bites:

2 large egg whites

1 tbsp fresh lime juice

6 tbsp unsweetened

coconut, finely shredded

2 4 oz chicken breasts,

boneless, skinless

Baked Zucchini Fries:

1 medium zucchini

½ tsp garlic powder

Dash of cayenne pepper

Freshly ground black

pepper, to taste

DIRECTIONS

Preheat oven to 375°. Line bak-

ing sheet with parchment paper

lightly coated with nonstick

cooking spray; set aside. In small

bowl, lightly whisk egg whites

and lime juice. Place coconut in

a separate small bowl. Dredge

chicken in the egg-white mixture,

then roll in coconut to coat. Place

the coconut-coated chicken

on prepared baking sheet.

Line a second baking sheet

with parchment paper lightly

coated with cooking spray. Cut

zucchini lengthwise into ½-inch

slices. Spread on baking sheet;

lightly dust with garlic powder,

cayenne pepper, and black pep-

per. Bake chicken and zucchini

for 25–30 minutes, turning often.

Baked Sole

with Grapefruit

Avocado Salsa Makes 2 servings

INGREDIENTS

4 oz sole (flounder) fillets

3 cups organic baby spinach

Grapefruit Avocado Salsa:

½ cup grapefruit, cubed

½ cup avocado, cubed

¼ cup red pepper, chopped

¼ cup yellow pepper, chopped

1 tbsp fresh lime juice

1 tsp fresh parsley, minced

1 tbsp spring onion, minced

Red pepper flakes (optional)

1 cup brown rice, cooked

DIRECTIONS

In a medium-size bowl,

combine grapefruit, avocado,

peppers, lime juice, parsley,

onion, and pepper flakes; toss

lightly. Chill in the refrigera-

tor. Preheat oven to 375°. Line

baking sheet with parchment

paper lightly coated with

cooking spray. Rinse fillets;

pat dry. Bake fillets 10–12

minutes. Top each fillet with

salsa. Serve on a bed of baby

spinach with a side of rice.

PER SERVING

CALORIES 245

FAT 12g

SUGARS 4g

CARBS 9g

PROTEIN 28g

SPICY CITRUS

SHRIMP

COCONUT-

LIME CHICKEN


WorldMags.net



PER SERVING

CALORIES 135

FAT 2g

SUGARS 6g

CARBS 9g

PROTEIN 24g

Barbecue Tilapia with

Mango Salsa and

Steamed AsparagusMakes 2 servings

INGREDIENTS:

2 4 oz tilapia fillets

Mango Salsa

1 tbsp fresh mint, minced

½ tbsp fresh cilantro, minced

½ cup mango, diced

¼ cup red bell pepper, diced


¼ tsp ginger, freshly ground

½ tbsp white vinegar

Freshly ground pep-

per, to taste

DIRECTIONS

In a medium-size bowl, com-

bine mint, cilantro, mango,

red bell pepper, spring onion,

ginger, white vinegar, and

pepper; toss lightly. Chill for

one hour in the refrigerator.

Preheat barbecue to medium-

high heat. Rinse fillets, and

pat dry. Place fillets on grill

and cook for 3–5 minutes

per side, depending on the

thickness of the fillets.

Top each fillet with mango

salsa. Serve with a side of

steamed asparagus (1 cup).

PER SERVING

CALORIES 210

FAT 2g

SUGARS 7g

CARBS 23g

PROTEIN 28g

Sweet Chili-Lime

BBQ Chicken with

Cucumber SaladMakes 2 servings

INGREDIENTS

2 4 oz chicken breast,

boneless, skinless

Chili-Lime Marinade:

¼ cup lime juice,

freshly squeezed

½ tsp lime zest

½ tsp mild chili powder

½ tsp paprika

½ tbsp organic 100% pure honey

Dash of cayenne pepper


Cucumber Salad:

1 medium English cucumber,

peeled and sliced into quarters

½ tbsp fresh mint, chopped

½ tbsp fresh cilantro, chopped

1–2 tbsp white vinegar

DIRECTIONS

Preheat barbecue to medium-

high heat. Rinse chicken,

and pat dry. Set aside.

In a small bowl, whisk

together lime juice,

lime zest, chili pow-

der, paprika, honey,

cayenne pepper, and

ground pepper. Place

in a Ziploc bag, add

chicken, and toss well.

Grill 8–10 minutes or

until chicken is done,

turning occasionally.

In a medium-size bowl,

combine cucumber, mint,

cilantro, and vinegar; toss lightly.

Serve as side to chicken.

CHILI-LIME

BBQ CHICKEN

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PURPLE

SWEET POTATO

PARFAIT

Total-Body Plan

Chicken Kabobs with

Mediterranean Brown RiceMakes 2 servings

INGREDIENTS:

8 oz chicken breast, boneless, skinless

2 8-inch wooden skewers

Mediterranean Brown Rice

1 cup brown rice, cooked


1 tbsp red bell pepper, minced

1 cup spinach, chopped

1 tbsp black olives, minced

¼ cup tomatoes, diced

½ tbsp lemon juice, freshly squeezed

½ tbsp extra-light olive oil


DIRECTIONS

Combine all ingredients in a small bowl,

set aside. Preheat barbecue to medium-

high heat. Rinse chicken, and pat dry.

Cut into 1½-inch pieces, then thread

chicken onto 8-inch wooden skewers.

Grill 8–10 minutes or until chicken

is done, turning occasionally. Add

remaining ingredients to 1 cup of

brown rice, toss until combined.

Top with chicken kabobs. Serve.

PER SERVING

CALORIES 262

FAT 7g

SUGARS 2g

CARBS 26g

PROTEIN 26g

Beef Lettuce WrapsMakes 2 servings

INGREDIENTS

8 oz ground sirloin

½ tbsp sriracha sauce (optional)

½ tbsp water

2 tbsp spring onion, chopped

½ tsp ginger, minced

1 ½ tbsp lime juice, freshly squeezed

1 tbsp lime zest

2 tbsp fresh cilantro, chopped

½ clove garlic, minced

4 small butterhead

lettuce leaves

DIRECTIONS

Sauté ground sirloin on

medium-high heat

until lightly browned.

Combine Sriracha sauce

with water and add mixture

to pan. Let sizzle until water has

evaporated. Reduce heat to low.

Add spring onion, ginger, lime juice, lime

zest, cilantro, and garlic. Stir well. Spoon

meat mixture into lettuce leaves. Serve.

PER SERVING

CALORIES 147

FAT 4g

SUGARS 1g

CARBS 3g

PROTEIN 23g

Purple Sweet Potato ParfaitMakes 2 servings

INGREDIENTS

8 oz purple sweet potato

2 cup Greek style nonfat yogurt, plain


¼ tsp ground cinnamon

¼ tsp ground nutmeg

¼ tsp ground allspice

Almond slivers

DIRECTIONS

Peel and cut sweet potatoes. Put in

pot, and cover. Bring to a boil and

cook until tender; drain well.

In a medium-size bowl, combine yo-

gurt and ½ tsp of vanilla extract; stir

well. Puree drained sweet potatoes in

a food processor, adding remaining

vanilla extract, cinnamon, nutmeg, and

allspice. Let cool. Spoon alternate layers

of yogurt and sweet potato into a parfait

glass. Top with almond slivers. Serve.

PER SERVING

CALORIES 290

FAT 3g

SUGARS 11g

CARBS 38g

PROTEIN 25g


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Real Life

Ingrid Romero Danitza Freigher Amy Allen Loni Christine

30 yrs old • 5'8" • 145 lbs36 yrs old • 5'7" • 120 lbs38 yrs old • 5'1" • 106 lbs28 yrs old • 5'4" • 125 lbs

1 0 0 | M & F H E R S | S E P T/O CT 2 0 1 3

The Fit Housewives of

Los Angeles

CATEGORY: NPC bikini

TITLES: Three-time NPC Overall champion; 2011 Arnold Classic Overall champion

INSPIRATION: Becoming a mother. After having twins (they’re a year and a half old) I know how hard it is to man-age time and find the right balance.

BEST ADVICE: Work hard at whatever you do. If you put in the work, success will follow.

NUTRITION MUST-HAVES: I love my greens—I have them every day when I wake up in the morning. I also drink tons of water.

MUST-HAVE ITEM: My Energy Shot from Isagenix!

CATEGORY: NPC figure

TITLES: 2010 Musclecontest.com, 1st, Class A

INSPIRATION: My two beautiful daughters. Knowing that I can

inspire them to fulfill their dreams keeps me work-

ing hard every day.

BEST ADVICE: Don’t imitate other people’s training programs. Find what works for

you and stick to it.

CHEAT TREAT: The Cheese-cake Factory’s classic burger

with sweet potato fries.

NUTRITION MUST-HAVES: Coach’s Oats, Barney Butter, and yams.

MUST-HAVE ITEM: Nike Free Runs in every color!

CATEGORY: IFBB bikini

INSPIRATION: My professional colleagues, who support my vision; my fitness family, who understand the sacrifices and are by my side; and my family, who love me unconditionally. Also, my trainer, Kim Oddo—he pushes me to keep getting better!

BEST ADVICE: Never say never—you don’t know what tomorrow can bring.

FAVORITE EATS: Natural, fresh ground almond butter.

PHILOSOPHY: This very moment will never come again. I can make excuses and ignore doors that open, or embrace reality. I choose to harness it all with a great mind-set.

MUST-HAVE ITEMS: My iPhone and Beats by Dr. Dre headset. A killer workout must include a concert in my ears!

CATEGORY: NPC bikini

GOALS: I took first place and overall in the first competition I ever did, then placed first seven times in NPC bikini in one year. I’m now aiming for my pro card this summer!

INSPIRATION: My husband, Jeremy. We’re both perfectionists and love improving to be a better “us.”

BEST ADVICE: Decide what’s important to you, set a goal, and don’t give up. It’s going to be hard; sometimes you’re going to want to quit. Keep your eye on the prize and go, baby!

CHEAT TREAT: Pizza and Häagen-Dazs coffee ice cream.

MUST-HAVE ITEMS: Victoria’s Secret leggings and sports bras. The leg-gings are made in a great fabric, and the bras come in actual bra sizes for the perfect fit.

PHOTOGRAPHS BY SAM COMEN

“I feel blessed

to have an

opportunity to

do what I love!”

—Ingrid R.

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Recent

NPC Titles/

Placings

2013 IFBB New York Pro 5th Place

2013 IFBB Pittsburgh Pro 8th Place

2012 IFBB Iowa Pro Overall (Qualified for 2013 IFBB Bikini Olympia)

2012 IFBB Sacramento Pro 4th Place

2012 IFBB Border States Pro 5th Place

2012 IFBB Houston Pro 4th Place

2012 NPC USA Championships 1st Place, Class D

2012 NPC Greater Gulf States Championships 1st Place and Overall, Class D

2012 NPC Jr. Nationals 4th Place, Class D

2011 NPC National Championships 5th Place, Class D

2011 NPC Europa Supershow 3rd Place, Class D

2011 NPC New Orleans Championships 2nd Place

Age: 29

Hometown: Marrero, LA

Height: 5'5"

Hair: Brown

Eyes: Hazel

Things that no one

knows about you

that you’re going to

reveal to Muscle & Fitness Hers:• I’m a former NFL cheerleader for the New Orleans Saints.• My dream job is to have my own cooking show on the Food Network. I love to cook clean and creative meals!

Favorite cheat meals:

Two of my favorites are hamburgers with sweet potato fries and gluten-free pancakes.

Favorite body parts

to train:

Shoulders and glutes

Who is your biggest

inspiration:

My parents! I’m also greatly inspired by my amazing husband, Keenon; as well as my coach, Kim Oddo; my Oddo’s Angels; and Team FMG.

Two of my favorite

supplements:

• Evogen EVP• Evogen Cell K.E.M.

Ashley Cronley Leblanc

Ashley Cronley Leblanc can

be contacted for modeling

& appearances exclusively

through FMG, fmg-fitness

managementgroup.com

“Inspiration

comes from

surrounding

yourself with

those who

bring out the

best in you. ”

1 0 2 | M & F H E R S | S E P T/O CT 2 0 1 3

Hers LocalPhoto and text by J.M. Manion, jmmanion.com


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1. How do you usually obtain your copy?

�T Subscribe �T Buy at newsstand or store �T Digital copy �T Other

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

Online page T T

Pulse Training T T

Pulse Nutrition T T

Pulse Health T T

Pulse Fat Loss T T

Hers Girl T T

Pulse Transformation T T

Hers Guy T T

Pulse Beauty T T

Pulse Style T T

Ask the Expert T T

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Real Life T T

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Hers Global T T

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

�T A lot �T Somewhat �T Not very much �T Not at all

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


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


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

�T Figure Models �T Bikini Models �T Celebrities

Muscle & Fitness Hers

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

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

�T Every day �T Several times a week �T Several times a month �T Once a month or less �T I don’t visit the website

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

�T Blogs �T Training videos �T Fat loss articles �T Nutrition articles

�T Training articles �T Recipes �T Supplement articles �T I don’t visit the website

11. If you didn’t purchase the last issue, tell us why.

�T Nothing on the cover interested me �T Bought another magazine instead �T Didn’t like the cover model

�T Went to the website instead �T Just decided to skip an issue �T Other

13. Which best describes your age?

�T Under 18 �T 18–20 �T 21–24 �T 25–34 �T 35–44 �T 45–54 �T 55–64 �T 65 or older

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

�T Under

$25,000�T $25,000–

$34,999�T $35,000–

$49,999�T $50,000–

$74,999�T $75,000–

$99,999�T $100,000–

$124,999�T $125,000–

$149,999�T $150,000

or more

16. Contact Info:

Name: E-mail:

Address:

City: State: Zip:

9B. Do you want to learn more about sports supplementation? �T Yes �T No

10. Did you purchase the last issue of Muscle & Fitness Hers? �T Yes �T No

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

�T Training �T Nutrition �T Recipes �T Fat Loss �T Health �T Supplementation

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

�T Training �T Nutrition �T Recipes �T Fat Loss �T Health �T Supplementation

12. Are you: �T Female �T Male

14. Are you: �T Single (never married) �T Married �T Widowed/Divorced/Separated

Muscle & Fitness Hers SurveyAttn: DF4 New York Plaza, 2nd Fl. New York, NY 10004

PLACESTAMPHERE

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Calendar

IFBB PRO LEAGUE

September

07 IFBB TOURNAMENT OF CHAMPIONS PRO FIGURE Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com.

27/28 MR. OLYMPIA BODY-BUILDING, 212, PHYSIQUE Las Vegas, NV. Contact Robin Chang, (866) 676-2007, [email protected].

27/28 MS. OLYMPIA BODY-BUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE Las Vegas, NV. Contact Robin Chang, (866) 676-2007, [email protected].

October

4/5 IFBB SHERU ASIAN CLASSIC MEN’S BODYBUILDING, 212, BIKINI, PHYSIQUE Mumbai, India. Contact Sheru Aangrish, [email protected].

11/12 IFBB ARNOLD CLAS-SIC EUROPE BODYBUILD-ING, FITNESS Madrid, Spain. Contact Carmen Melian, (0034) 915-352-819, [email protected], arnoldclassiceurope.es.

12 IFBB HOUSTON PRO BODY-BUILDING, FIGURE, BIKINI, PHYSIQUE, WHEELCHAIR Hous-ton, TX. Contact Lee Thompson, (281) 435-8804, [email protected].

12 IFBB EVL’S PRAGUE PRO MEN’S BODYBUILD-ING, 212, BIKINI Contact Eva Sukupova, [email protected], evlspraguepro.com.

19 IFBB FORT LAUDERDALE CUP PRO FITNESS, FIGURE, BIKINI, MEN’S PHYSIQUE Fort Lauderdale, FL. Contact Shannon Dey/Bombshell Fitness, (386) 334-0429/(386) 214-3927, [email protected].

19 IFBB TITANS GRAND PRIX

PRO PHYSIQUE Culver City, CA. Contact Jon Lindsay, (866) 370-3011, musclecontest.com.

NPC LOCAL & REGIONAL

September05 ELITE PHYSIQUE BODY-BUILDING, FIGURE, BIKINI, PHYSIQUE* Munhall, PA. Contact Gary Udit/Mike Kamdar, (412) 298-5052, [email protected], garyudit.com.

05 STEWART FITNESS BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Rock Hill, SC. Contact Johnny Stewart, (704) 449-5603, [email protected].

05 TOURNAMENT OF CHAMPI-ONS BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com.

05 ROYAL PALM CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Fort Myers Beach, FL. Contact Calvin Choy, (239) 247-7324, royalpalmclassic.com.

05 CIRCLE CITY BODYBUILDING Beech Grove, IN. Contact Jesse & Jennifer Dale, (317) 538-9662.

14 ST. PETE MUSCLE CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE St. Petersburg, FL. Contact Mark Antonek, (813) 299-2971, markantonek@yahoo .com, spmuscleclassic.com.

14 ABZ OF ADONISS BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Deerfield Beach, FL. Contact James Davis, (914) 799-2009.

14 HEART OF TEXAS BODY-BUILDING Dallas, TX. Contact Prince Harrison, (972) 247-1539.

14 OHIO STATE BODYBUILD-ING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Columbus,

OH. Contact Mike Davies/Bob Lorimer, (614) 619-5630, [email protected].

21 NORTHERN MICHIGAN BODYBUILDING, PEGGY SUE BARBER FIGURE CLASSIC University Center, MI. Contact Professional Fitness Group, (248) 909-6272, [email protected].

21 BRANDYWINE CUP BODY-BUILDING, FIGURE, BIKINI, PHYSIQUE* Harrisburg, PA. Contact Todd Howe, (215) 680-2894, [email protected].

21 PHANTOM WARRIOR CLAS-SIC BODYBUILDING Kileen, TX. Contact Shauna Anduze/Tony Douglas, (214) 929-9398.

21 DAYTONA BEACH CLAS-SIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Daytona Beach, FL. Contact Tony Curtis/Mike Matassa, (386) 299-3487, [email protected], daytonabeachclassic.com.

28 GREAT LAKES/IRON-MAN NATURAL BODYBUILD-ING Flint, MI. Contact Glory Buckel, (810) 265-9413.

28 RUBY BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE Boca Raton, FL. Contact Andres Miller/QC-BB Promotions Inc., (561) 376-9849.

28 NIGHT OF CHAMPIONS BODYBUILDING, FITNESS, FIGURE, BIKINI, PHY-SIQUE* Airway Heights, WA. Contact Ivan Ribic/Ribic Productions, (509) 990-3771.

October

05 NATURAL NORTHERN USA BODYBUILDING, FIGURE, BIKINI, PHYSIQUE (TESTED EVENT)* Lakewood, OH. Contact Dave Liberman/Todd Pember, (440) 942-5634/(440) 984-2762, daveliberman.com. Bodybuild-ing is Team Universe Qualifier

05 BIG CAT CLASSIC BODY-BUILDING, FIGURE, BIKINI, PHY-SIQUE* Allentown, PA. Contact Craig Johnson, (484) 239-4117, [email protected].

05 BORDER STATES CLAS-SIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* San Diego, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com.

05 BROOKLYN GRAND PRIX BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE Brooklyn, NY. Contact Matt Bristol/John Rivera, (917) 306-8376, [email protected], npcbrooklyn.com.

05 MUSIC CITY MUSCLE BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Nashville, TN. Contact Brandon Curry/Brandy Leaver Curry, (615) 900-3262.

05 SAN FRANCISCO BODY-BUILDING, FIGURE, BIKINI, PHYSIQUE* Hayward, CA. Contact Steve O’Brien/George Jackson, (408) 384-9039, musclesportproductions.com.

05 IRON HOUSE CLASSIC BODYBUILDING McAllen, TX. Contact Raul Bracamontes/Lupe Avendano, (956) 648-3200.

05 WASHINGTON IRONMAN BODYBUILDING, FITNESS, FIG-URE, BIKINI, PHYSIQUE* Bothell, WA. Drug Tested Event.

FIGURE COMPETITOR

CANDICE KEENE AT THE

2012 OLYMPIA EVENT

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For additional local event listings, information on entering these contests,

and more, go to npcnewsonline.com and ifbbpro.com

Contact Brad & Elaine Craig/Craig Productions, (425) 949-7320, emeraldcup@aol .com, craigproductions.com.

05 HURRICANE BAY BODY-BUILDING, FIGURE, BIKINI, PHYSIQUE Tampa, FL. Contact Tim Gardner, (813) 244-9380, hurricanebay.net.

12 MN NORTH STAR BODYBUILD-ING, FIGURE, BIKINI, PHYSIQUE* Burnsville, MN. Contact Christine Bongiovanni, (952) 945-9090, christinebongiovanni.com.

12 NATURAL PENNSYLVANIA BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Munhall, PA. Contact Gary Udit/Gregg Fer-ringer, (412) 377-1438, [email protected], garyudit.com.

12 COLORADO OPEN NATURAL BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Denver, CO. Contact Jeff Taylor, (303) 292-9999, coloradonpc.com.

12 SCHAKBUILT BLUE RIDGE MOUNTAIN CLASSIC BODY-BUILDING* Roanoke, VA. Contact John Hnatyschak, (201) 321-0076.

12 TEXAS STATE BODYBUILD-ING* Houston, TX. Contact Lee Thompson, (281) 435-8804.

12 SOUTHEASTERN USA BODY-BUILDING, FIGURE, BIKINI, PHY-SIQUE* Orlando, FL. Contact Chris Eaddy, (407) 474-8502, [email protected], southeasternusa.net.

12 NEW YORK STATE GRAND PRIX BODYBUILDING, FITNESS,

FIGURE, BIKINI, PHYSIQUE* Poughkeepsie, NY. Contact Matt Johnson, (845) 471-7712, [email protected].

12 NORTHERN CLASSIC BODY-BUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Tacoma, WA. Contact Chris Algeo/Michelle Mayberry, (253) 576-7062.

19 FORT LAUDERDALE CUP BODYBUILDING, FIGURE, BIKINI, MEN’S PHYSIQUE* Fort Lauderdale, FL. Contact Shannon Dey/Bombshell Fitness, (386) 334-0429/(386) 214-3927, [email protected].

19 HEARTLAND CLASSIC BODY-BUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE Midwest City, OK. Contact Cari Ledford, (405) 627-7279/(918) 691-2766.

19 DEXTER JACKSON MEMPHIS CLASSIC BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Germantown, TN. Contact Al Smith/Dexter Jackson, (901) 301-3204, info@djmemphisclassic .com, djmemphisclassic.com.

19 CENTRAL STATES BODYBUILDING, MEN’S PHYSIQUE/MELISSA FRAB-BIELE FITNESS, FIGURE, BIKINI* Belleville, MI. Contact Full Circle, (734) 730-0351, [email protected].

19 TITANS GRAND PRIX BODYBUILDING, FIGURE, BIKINI, PHYSIQUE* Culver City, CA. Contact Jon Lindsay, (310) 796-9181, musclecontest.com.

19 TRICKY JACKSON CLASSIC/BLUEGRASS NOVICE BODY-BUILDING, FIGURE, BIKINI, PHY-SIQUE* Lexington, KY. Contact Tricky Jackson, (859) 221-4959.

19 FORT LAUDERDALE CUP MEN’S BODYBUILDING, FIGURE, BIKINI, MEN’S PHYSIQUE* Fort Lauderdale, FL. Contact Shannon Dey/Bombshell Fitness, (386) 214-3927.

19 BADGER STATE BODYBUILD-ING* West Allis, WI. Contact Kevin & Stacey Tomasini, (262) 707-5618, npcbadgerstate.com.

19 MELISSA FRABBIELE FITNESS, FIGURE, BIKINI* Belleville, MI. Contact Full Circle, (734) 730-0351, [email protected].

26 MONSTER MASH NATU-RAL BODYBUILDING, FIGURE, BIKINI, PHYSIQUE Harrison, OH. Contact Rick Ruether, (513) 825-3604, [email protected].

26 MID ATLANTIC CLAS-SIC BODYBUILDING, FIT-NESS, FIGURE, BIKINI, PHYSIQUE* Charlotte, NC. Contact Kevin DeHaven/Dar Malecki, (704) 661-5142, (704) 264-9540, [email protected]/ [email protected].

26 DAYANA CLASSIC BODYBUILDING, FITNESS, FIGURE, BIKINI, PHYSIQUE* Coral Springs, FL. Contact Dayana Cadeau, (561) 351-0722.

*National qualifier event

FROM LEFT: 2012 OLYMPIA CHAMPS

ADELA GARCIA (FITNESS), NATHALIA MELO

(BIKINI), AND ERIN STERN (FIGURE).

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“I want to do whatever I can to make my dreams

come true.”

1 1 2 | M & F H E R S | S E P T/O CT 2 0 1 3

Nikola

Weiterova IFBB BIKINI PRO

Also known as “Dragonfly,” this Slovakian

stunner is determined to leave her mark

BY NICOLE ADAMO // PHOTO BY ISAAC HINDS

Where did your nickname

“Dragonfly” come from?

My trainer, Stefan Havlik, started calling

me that because he said that most insects

only have two wings, but a dragonfly has

four—that’s what makes it unique. They’re

good predators, but they don’t appear to

be that way. That’s me! I look nice, but

I can definitely handle myself.

What sparked your

interest in competition?

I used to be a dancer, so being

onstage is normal for me. As a child I

was always full of energy and loved

sports. Three years ago I wanted to

lose weight, but my body changed

more than I could have imagined.

Stefan suggested bikini competition;

I figured, Why not? and here I am.

What’s on your workout playlist?

Mostly AC/DC, but I also like Latin

house music for cardio.

What’s your favorite part to train?

My shoulders, because I never used to

have them! I’ll work them with a lot of

different exercises, but supersets work

best, going both light and heavy.

What’s your main goal this year?

I’d love to qualify for the Olympia—

and to keep having fun!

Hers Global


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