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64
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Cycling
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Its that time of the year again: The 26th
annual Arnold Sports Festival is back!
This years event (scheduled for Feb. 27
March 2) features a wide variety of
competitionsfrom IFBB pro and
amateur tness, gure, bikini, and phy-
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arts, and more! Cant make it to
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the highlights! Head over to muscle
andtnesshers.com for exclusive access
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Youll nd our behind-the-scenes training
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& Fitness
Hers website
(muscleand
tnesshers
.com), where
youll nd
insider advice
from top tness
pros, answers
to your training
questions from
editor-in-chief
Mona Muresan,
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/store), featuring top brands
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Let us know what youve
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help you along the way
this year. As always, your
feedback and trust are
essential to our success.
S
From
the Chairman
EVP/Group Publishing Director Chris Scardino
Editor-in-Chief Mona Muresan
Chairman & Chief Executive Officer David Pecker
Founding Chairman Joe Weider (19202013)
Chairman of the IFBB Professional League Jim Manion
EDITORIAL
Executive Editor Alyssa Shaffer
Managing Editor Brian Good
Senior Editor Cat Perry
Site Director Tyler Stewart
Senior Online Editor Sommer Robertson Abiad
Online Editor Angelica Nebbia
Copy Chief Pearl Amy Sverdlin
Copy Editors Nina Combs, Jeff Tomko, Heidi Jacobs
Editorial Production Director Russell Mendoza
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Assistant Editor Nicole Adamo
Technical Adviser Gino Caccavale, AFAA
ART & PHOTOGRAPHY
Art Director Sally Thurer
Photo Director Tara Canova
PRODUCTION
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ADVERTISING
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WEIDER PUBLICATIONS, LLC
A SUBSIDIARY OF AMERICAN MEDIA, INC.
Chairman, President & Chief Executive Officer David Pecker
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FOREIGN EDITIONS
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
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Chief Executive Of cer of
American Media, Inc.
Our cover girl,
Michelle Lewin
pring is the
season of
renewalan op-
portunity to get
out and try something
new, explore your
surroundings, and
celebrate the changing
seasons. You feel in-
vigorated and embold-
ened to take chances,
and the staf at Muscle
& Fitness Hers is always
looking for new ways to
help you feel happier and
healthier. Whether its
experimenting with an
innovative workout tool,
trying out a new supple-
ment, or sweating through
the latest hardcore class,
they are constantly re-
searching ways to make
all of your workouts
feel fresh and give you
the results you need
to be your best.
This issue features a
variety of ways to help you
reach all of your better-
body goals, including a
creative sculpting plan
demonstrated by cover
model Michelle Lewin,
an IFBB bikini pro
(p. 58). Youll also nd
amazing back-dening
moves with IFBB gure pro
Ann Titone and a super-
speedy total-body routine
with NPC bikini competi-
tor Loni Christine. Expand
your weekly menu with
delicious, protein-packed
seafood dishes; get advice
on how to break out of a
tness rut; and explore a
comprehensive fat-loss
plan that will help you get
slim and sculpted in just
four weeks.
For more tips, news, and
the latest goings-on in
tness, visit the Muscle
Belarus Ukraine Finland Latvia Russia Kazakhstan
14| M&F HERS| MARCH/APRIL 2014
G
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T
E
R
C
R
E
D
I
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T
K
T
K
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K
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K
T
determination, and after a few bumps
in the road, I had a job, an apartment,
friends with whom Im still close, and
a newfound (and hard-won) sense of
condence and accomplishment.
Years later, after working my way up
from coat-check girl to head bartender,
I had the means to buy the restaurant
I still own today. Again, there was a
bumpy road ahead, this time in the
form of complex nancial issues Id
had little experience with; but I found
people who knew how to handle them,
and I listened and learned. And, most
important, I never once threw up
my hands in frustration.
Becoming a small-business owner is
not for the faint of heart. Ask 20
people their opinion on how to run a
restaurant and youll get 20 diferent
answers. Instead, I went with my gut.
I found the top meat supplier in the
city. I discovered someone who could
stock my wine cellar with some of the
best bottles money can buyas well as
some very good deals (not everyone on
Wall Street is a big spender!). Last year,
when Hurricane Sandy ooded the
basement and put me temporarily out
of business, I was on an endless string
of phone calls with insurance adjust-
ers and vendorsall while shipping an
issue of Hers from temporary ofces.
But I didnt once lose my cool. I was
still new to the magazine business and
learning the ropes, yet I kept a laserlike
focus on putting out the best product I
could under difcult circumstances.
In 2007, when I got serious about be-
coming physically t at an elite level,
I went to a local trainer who works
in the business. He put me in a bikini
and scrutinized me from head to toe.
And he didnt have the nicest things
to say, either. My legs were too skinny.
My diet was wrong. But instead of
letting my condence waiver, I took
his advice, doubled my eforts, won my
rst show, and two years later had a
pro card in my hand.
The fact is, getting what you want
whether its your dream job or your
dream bodydoesnt come easily. Sure,
there are a few people out there who
seem to have it all without having done
much of anything to get it. But for most
of us, life is a winding road lled with
potholes, detours, delays, and even the
occasional ve-car pileup. What sepa-
rates the go-getters from the no-getters
is eye-on-the-prize determination and
the ability to nd ways to overcome
inevitable obstacles.
Im living proof. And if a skinny Ro-
manian teenager can do it, so can you.
Yours in tness,
Mona Muresan
Editor-in-Chief
hen I arrived in the United States from Romania at the age
of 16, I knew no one outside my immediate family, barely
spoke English, and had no real skills. When I left, the people
in my village said Id be back in a year. They were wrong. I wont say
that first year was easyit wasnt. But I had my wits and an iron-clad
Getting what you
want isnt easy, but
you can overcome
obstacles.
Course
the
W
Staying
P
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Editors Letter
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How did modeling help
your racing career?
Modeling helped me reach
my dream of becoming a
pro driver. There are a lot
of expenses involved at the
lower level of racingjust
one season in karting can
easily run $100,000. So I
started modeling to help
pay the bills. But racing has
always been my priority.
My father and brother both
race motorcycles, so I fell
in love with motor sports
early, and I grew up in
Quebec going to the track.
Once I started modeling,
I saved up enough to pur-
chase my own equipment.
I started winning, and
eventually I got sponsored.
Does it help to be fit
when youre racing?
Racing cars is about more
than just turning a wheel
people can be ignorant
about the fitness level it
takes to compete. Your heart
rate stays elevated for hours,
and youre working at a high
intensity level. Plus, youre
often coping with extreme
heatone time it reached
148 in my car (and theres
no air conditioning!). I can
easily lose eight to 10 pounds
of water weight during a
race. In addition, you have to
manage the g-force in
every turn, as well as
muscle fatigue, especially
in the arms and feet. You
have to be fit to do thisit
takes a lot of endurance
and strength.
How do you stay in
shape on the road?
I go to my hotel gym, or I
exercise outside. On a race
weekend, Ill walk around
the track, but I try not to
overdo it. I save my heavy
training for the week
prior to a race. Nutrition
is a challenge: I try to eat
healthily, but sometimes
I need to treat myself
to a good dinner. Usually I
just pack my protein
powder and vitamins and
use them regularly.
Whats your go-to
workout?
I get bored easily, so I switch
things up a lot between
exercises like CrossFit,
martial arts, or cycling. But
it all has a purpose. I need to
challenge myself mentally
as well as physically to stay
at the top of my game.
Tell us some of your
favorite foods.
For healthy fare, I really
love my own tabbouleh
salad, which I make with
organic chicken and a
lemon-based dressing. I
like to add cauliflower in
place of bulgar wheat. My
favorite cheat meal is
beef carpaccio, but I also
really love cheese fondue.
Whats your favorite
way to spend your
downtime?
I love singing and playing
the piano; it carries me to
another world and makes
me forget whatever is going
on around me. Im also a
huge prankster, and I have
a pretty easygoing sense
of humor, which can be
deceiving because I am
so serious about racing!
PRO-FILE:
Maryeve Dufault
The Ford model/NASCAR champ dishes about living a
fit life in the fast lane
BY NICOLE ADAMO
Spending hours
behind the wheel
requires both
staminaand
strength.
That stubborn fat that slips over
your waistband is just thatfat.
And like all body fat, you cant
pick and choose where you reduce it.
Regular cardio (at least 35 minutes of an
activity like running, cycling, or using
the elliptical machine at a low to moder-
ate intensity four times a week) plus
a clean diet will help you shed ab all
over your body, including your belly. But
building stronger core muscles can help
whittle the appearance of your middle.
Target your obliques, abdominals, and
erector spinae (lower back) with a
variety of strength exercises, includ-
ing one-legged moves that work your
entire midsection. Lightweight twisting
exercises, such as seated medicine ball
torso twists, standing cable rotations,
and bicycle twists are also important.
Put all of these elements together to
help shrink your muf n top and youll
see a diference in just a few weeks.
What type of protein powder
will best help my workouts?
Katherine Aguilar
Protein powders can play
an important role in helping
to boost muscle strength
and recovery. But not all powders
are created equal. To stop muscle
breakdown as quickly as possible, take
in about 20 grams of whey protein
(which digests the fastest) within
20 minutes of working out. If youre
looking to keep your protein levels
constant, reach for casein powders,
ideally before bed, since they slowly
release amino acids, which will
prevent muscle breakdown as you
sleep. And, of course, make sure
youre using a reliable brand. I like
Optimum Nutrition, BSN, and Gaspari.
Is there a limit to how much a
woman should lift on the Smith
machine? Melaney Lambert
The Smith machine is designed
to help you lift heavier weights
in a safe environment without
needing a spotter. Its primarily used for
squats and lunges, allowing you to bend
your knees 90 degrees and put more
tension on your quads and hamstrings.
The downside is your knees and elbows
are often locked into a xed position.
If youre mostly looking to tone up
with lighter weights and higher rep
counts, you may be better of doing
freestanding exercises with dumb-
bells or barbells, since the extra work
of stabilizing muscles and joints will
also work your abs. But if you do use
the Smith machine, always release the
loaded bar while your hips and feet are
under it, then walk forward slightly to
put yourself in correct alignment. Walk
your feet back to re-rack the weight.
Ive reached a plateau
in my weight loss. What
can I do to move things
along faster? Jamie Lynn Ebey
A plateau is actually a positive
sign: It means you have a plan
in place and are sticking with
it! But eventually, your body may adapt
to your diet and training program. Mak-
ing some minor adjustments to these
variables can help you reach your goals.
Start by staggering your caloric intake
dailyif you take in about 1,800 calories
on average, have 1,600 calories one
day and 1,850 the next. On less active
days, reduce calories, and on more ac-
tive days increase them. Also, do some
high-intensity interval training (HIIT)
twice a week to re up your metabo-
lism. Sprint for one minute followed by
walking for 90 seconds; repeat 10 times.
Have a question for our editor? E-mail
asktheed@muscleandtnesshers.com.
24 | M&F HERS | MARCH/APRIL 2014
a:
q:
a:
q:
a:
q:
a:
Help! What can I do to get rid of my
muf n top? Jenaayye Lae, via Facebook
Ask the Editor Pulse
Mona Muresan, editor-in-chief of M&F Hers and an IFBB gure
pro, answers your burning questions on tness and training.
M
O
N
A
:
P
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R
B
E
R
N
A
L
;
J
U
P
I
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I
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A
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E
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26| M&F HERS| MARCH/APRIL 2014
RESEARCH REPORT:
A NEWER
KNEE
ANATOMY
If youve suffered
from a knee injury,
a newly identified
body part may be to
blame. Orthopedic
surgeons from the
University Hospitals
Leuven in Belgium
recently announced
the existence of the
anterolateral liga-
ment, or ALL. It was
discovered after doc-
tors questioned why
many seemingly
healthy patients
knees were still giv-
ing out after surgery
on the commonly
injured anterior cru-
ciate ligament (ACL).
The surgeons, who
dissected 41 knee
joints from human
cadavers to identify
the ligament, specu-
late that many ACL
tears also involve the
ALL but are not
properly treated.
If your knee feels
unstable and you
have lateral pain, it
could possibly be
due to an ALL
injury, notes Jessica
Malpelli, Ph.D., a
physical therapist at
Florida Orthopaedic
Institute. Further
tests are needed to
diagnose the prob-
lem, but its worth
noting to your doc-
tor if your knee
doesnt feel up to full
strength after rehab,
because the underly-
ing problem may be
ALL-related. A.S.
Which burns more calories: Walking briskly for one mile or
getting busy between the sheets? Turns out its a tie, accord-
ing to a new study (although were guessing youll have a lot
more fun with the latter). Researchers at the University of
Montreal gave 21 couples armbands that gauge exertion
levels and told them to engage in a sexual act at least once a
week for one month. Result: The female testers expended
about 85 caloriesabout the same as walking a 15-minute
mile. Our research shows sexual activity can, at times, be
considered a significant form of exercise, says lead author
Antony Karelis, professor of exercise science at the
University of Quebec-Montreal. So you can feel a little less
guilty if you decide to skip your morning workout and work
up a sweat with your sweetie instead. Amy Schlinger
Compression Conundrum
Knee-high compression socks remain all the rage among exercisers looking to gain an edge, but are they worth
the money? Compression socks are used to increase blood flow to the lower legs, reduce swelling, and improve
recovery time, explains Michelle Lovitt, an exercise physiologist. But just make sure theyre not damping your
enthusiasm to keep moving. One recent study found that although college runners had lower levels of lactate in
their blood after their workout (a sign they would be less sore the next day), they did end up exercising for less
time while wearing the socks. To gain the benefits without making you want to cut your workouts short, watch
what you buy. You want the design to be graduated, with the greatest amount of compression at your ankle,
notes Lovitt. This helps to increase oxygen delivery and minimize muscle fatigue. A.S.
25
PERCENT
Strengthen
leg muscles
to protect
your knees.
Health Pulse
Say Yes to Sexercise!
ADDITIONAL
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R
unning is a proven fat blaster, but
to incinerate calories even more
efficiently, try taking things up a
notch with all-out speed bursts. Sprinting
turns your body into a furnace, notes
IFBB figure pro Erin Stern, a two-time
Olympia champ. Unlike just going out for a
steady-paced run, sprint repeats force
your body to work hard and then recover,
ratcheting up your metabolism so you con-
tinue to burn more calories for hours after
your workout is over.
Although its most effective to do sprints
outside on a track, you can also do them
indoors on a treadmill. Regardless of
where you run, form does make a differ-
ence, since speed bursts incorporate
slightly different mechanics than more
endurance-based runs. The key is to
remain explosive and powerful, Stern
says. As you run, remember to swing your
elbows back far and bring them forward to
about chest height without letting them
cross your body. Keep your shoulders
relaxed and your arms close to your sides.
Stay on the balls of your feet, rather than
striking with your heels.
Sprints can be intense, so you need to
make sure youre warmed up before you
go full speed ahead, Stern warns. Start
with a light jog for three to five minutes,
then add in some dynamic drills to get
your muscles and joints ready for action.
Follow Sterns own warmup and sprint
program to maximize your results. But
remember, speed intervals also call for
ample recovery time, so give yourself a
recovery day after a sprint workout and
limit them to no more than twice a week.
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Cooldown: 5-minute walk/jog, stretch
Note: If youre running on a treadmill, sprint for about
20 seconds. Challenge yourself to go at a faster speed
than youre typically used toaim for 10 mph. Use a
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Erins Sprint Routine
Warmup: Run 1 or 2 laps (400800 meters)
on a track or five minutes at an easy pace on
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HOW THEY TRAIN
5 days a week of weight training,
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Day 1: Abs & Back
Day 2: Triceps & Biceps
Day 3: Shoulders
Day 4: Glutes
Day 5: Legs
*Most workouts incorporate HIIT
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MORGAN
BEFORE
113 lbs
AFTER
125 lbs
ELIZABETH
BEFORE
138 lbs
AFTER
129 lbs
32| M&F HERS| MARCH/APRIL 2014
MORGANS STORY
Morgan Wehmer rst
developed an eating
disorder in high school.
Although she was popular
and got good grades, she
felt like she needed to
have more power over her
life. I found the control
I craved by regulating every
morsel of food I put into my
mouth, said Morgan, 21.
In 2006, she began to de-
velop anorexia, and within
two years, shed dropped
30 pounds. At her lowest
point, the 5'9" Wehmer
weighed a mere 113 pounds.
Rather than undergo treat-
ment, Morgan decided to try
setting small goals, like how
much she wanted to eat each
day or how many pounds
she would gain in a week.
Seeing my body and mind
in such a low state opened
my eyes to the importance
of living healthier, Mor-
gan says. As a part of her
recovery, she immersed
herself in medical journals
and health magazines and
started weight training. After
nine months, she gained back
nearly 30 pounds, much of
it from lean muscle mass.
She began to discover a
love for tness while learn-
ing to maintain a healthy
lifestyle and was inspired
to enter nursing school at
Indiana University. I started
caring about my health and
realized I could also make a
diference helping others.
ELIZABETHS STORY
In 2012, Elizabeth was liv-
ing in Florida, where her
husband, a naval ofcer, was
based. At the same time,
she was pursuing a degree
from Purdue University,
taking online classes. But
when she went to her doctor
that August for a checkup,
she discovered she had
melanomathe most deadly
form of skin cancerin two
areas of her body, on her up-
per thigh and stomach. Since
the original diagnosis, shes
had seven areas of melanoma
removed. They had to go
back into my upper thigh
three times, says Elizabeth,
24. I wasnt sure they were
ever going to get it all out.
Her school required
her to return to campus to
take classes, which meant
ying cross-country every
few weeks from Florida
to Indiana, even in the
middle of her treatments.
Maintaining her focus and
staying positive helped her
excel, and she graduated in
the top 10% of her class.
Elizabeths disease has
remained at Stage 1, but the
diagnosis was a wake-up call.
Through my illness, Ive
learned not to take things for
grantedeach day is a gift,
so I need to constantly reach
for my dreams, she says.
Long interested in health
and tness, she set goals to
achieve after graduation. On
the list: tness modeling,
getting a personal train-
ing degree, and signing up
for a tness competition.
SHARED STRENGTH
After graduating last year,
Elizabeth moved back home
to Chicago to spend time
with her family while her
husband was deployed. That
same summer, Morgan was
home from nursing school.
The two sisters decided to
tackle some of the goals on
Elizabeths list. Together,
they became certied
personal trainers and joined
a modeling agency. Mean-
while, Elizabeth competed
in her rst tness show,
an NPC national qualier,
nishing in fourth place.
They also began a website
(elizabethmorgant.com) to
help motivate other women
with training tips, recipes,
and inspirational thoughts.
Our hope is to improve
others lives, Elizabeth
says. Even though life
has its challenges, if you
maintain a positive attitude,
nothing can stop you.
Sisters Morgan Wehmer and Elizabeth Aguilera were
always close, but when both faced serious obstacles,
they learned that by helping each other, they could heal
themselves, too
BY AMY SCHLINGER
We found strength
in each other.
SET A GOAL
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STAY MOTIVATED
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Nutrition Pulse
T
O
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A
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T
T
Y
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S
34| M&F HERS| MARCH/APRIL 2014
Another reason to spend a few more bucks on organic:
Researchers from Washington State University found that
while both organic and conventional whole milk have the
same amount of fat, organic has a better balance of essen-
tial fatty acids, including 62% more omega-3s and 25%
fewer omega-6s. Limiting intake of the latter can help
reduce the risk of a variety of chronic conditions like
cancer, cardiovascular disease, and autoimmune disorders.
By switching current dairy consumption from conven-
tional to organic, a fit woman will significantly improve the
ratio of omega-3 to omega-6, says Charles Benbrook,
Ph.D., lead author of the study. Amy Schlinger
Got (Healthier) Milk?
Restaurant
Rescue
Whether youre on vacation, headed
out on a road trip, or simply dining
somewhere new, you dont have to
slip into cheat mode. A new gener-
ation of smart dining apps can help
keep your diet clean.
ROAD TRIP: Food Tripping (free,
iTunes) is a perfect way to discover
nutritious fare in unfamiliar territory.
The app uses GPS to find your loca-
tion and displays a list of healthy res-
taurants featuring organic or local
fare, as well as farmers markets, juice
bars, vegetarian options, and more.
AROUND TOWN: The mobile
website healthydiningfinder.com
features a database of more than
60,000 restaurants nationwide.
Enter a zip code and get a list of the
healthiest eating establishments in
the area, plus the most wholesome
dishes on the menu. Youll also find
recipe suggestions from some of
your favorite restaurants, food blogs,
and tips on smarter nutrition for kids.
ORDER TAKEOUT: Dont let your
diet restrictions make ordering take-
out impossible. Find restaurants that
can accommodate your needs by
using HealthyOut (free, iTunes). Put
in your dietary desiresfrom low-
carb to paleo to gluten-freeand
browse the restaurants with the best
options for you. A.S.
Taking Measure
Do your food scale one better with the new Orange Chef Prep Pad ($150, theorangechef.com). This high-tech device not
only measures the amount of food youre preparing, it also calculates its precise nutritional breakdown. Start by down-
loading the free companion app, Countertop, from the Apple app store. Then select the ingredients youre adding to the
scale, or scan in the bar code of any packaged foods. Place the item on the scale, and
the app will reveal the amount and ratio of calories, protein, carbs, and fat. Keep add-
ing ingredients and the pad records and stores the nutrition information for each part
of your dish, as well as the meal as a whole. Since the data is based on weight, you can
easily take out or add ingredients to reach your nutritional goals. Genius! A.S.
New apps
make it
easy to
eat clean
on the go.
Bonus! Organic
milk has higher
amounts of
protein and
antioxidants.
Almonds Pistachios Walnuts
1
O
Z164 calories 6g protein
6g carbs 14g fat
159 calories 6g protein
8g carbs 13g fat
185 calories 4g protein
4g carbs 18g fat
W
H
Y
W
E
L
O
V
E
T
H
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M
Almonds are like natural appetite
sup pressants, says Sass. They help
you stop thinking about food and keep
your hunger at bay.
Pistachios are rich in the antioxidants lutein,
beta-carotene, and gamma-tocopherol and
have been shown to help lower cholesterol
levels. Plus, taking the time to crack the shells
helps slow you down, so youre less likely to
gorge on too many at once, Sass says.
Walnuts have potent anti-inflammatory
properties, which is key, as inflammation is
a known trigger of premature aging and
chronic conditions like type-2 diabetes,
heart disease, cancer, and obesity.
E
A
T
I
N
G
O
P
T
I
O
N
S
Chop almonds and sprinkle
on everything from oatmeal
to salads to stir-fry, or just
nibble on a handful.
Fold pistachios into yogurt, blend
them into homemade hummus,
or grind them up to make
a coating for fish fillets.
Add chopped walnuts to whole-grain
pasta dishes, lentils, and wild
rice; or sprinkle them over
steamed veggies tossed
with sundried-tomato pesto. C
L
O
C
K
W
I
S
E
F
R
O
M
T
O
P
:
H
U
D
I
E
M
M
/
G
E
T
T
Y
I
M
A
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E
S
;
K
E
V
I
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D
Y
E
R
/
G
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T
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I
M
A
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E
S
;
O
C
E
A
N
/
C
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B
I
S
;
T
_
K
I
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U
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A
/
G
E
T
T
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I
M
A
G
E
S
Nutrition Pulse
Want a healthy snack that can help you make it through the day without sabotag-
ing your weight-loss goals and muscle gains? Nuts may be the perfect solution.
Most nuts provide a healthy amount of fat while giving you that extra energy you
may be craving around 3 p.m., notes Cynthia Sass, R.D., a sports nutritionist based
in New York City. Here are three of our favorite types to crunch.
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CALORIES
PER SERVING
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Health
BY ALYSSA SHAFFER
Even Fit Chicks Make
Exercise
Mistakes
Not seeing the results you want? The key may
be what youre not doing. Get momentumand
the body of your dreamswith these easy xes.
Youre on a rst-name basis with all of the receptionists at the
gym, have a favorite locker where you regularly stash your gear,
and could nd your way to the weight rack with your eyes closed.
So why is it that despite all of your dedication and hard work, your
progress has somehow hit a plateau? Rather than search for what you
are doing wrong, consider what your routine might be missing. Our
expert panel ofers up these tips:
MUSCLEANDFITNESSHERS. COM | 93
94 | M&F HERS| MARCH/APRIL 2014
No. 1
WHATS MISSING?
Lower-intensity workouts
Theres nothing like that feeling of
going all out, which is why high-
intensity interval training (HIIT)
tops many t womens must-do
workouts. But too much HIIT
training can backre. Repetitive
high-intensity training can stress
both your heart and your muscles,
notes Jari Love, a trainer based in
Calgary, Canada, whose popular
Get Ripped workouts focus largely
on HIIT methods. Instead of do-
ing back-to-back or several HIIT
workouts a week, try subbing in
one or two days of lighter cardio,
like a 30-minute jog or swim. Do-
ing a less intense workout after a
hard day can help with the next
HIIT workout, but more impor-
tant, prevents muscle soreness
and injury, Love says. And dont
forget that your workouts should
always include some kind of
warmup for at least 510 minutes
before you amp up the intensity.
No. 2
WHATS MISSING?
Recovery days
Youre conditioned to hit the gym
day in and day out, but we all
require time of. All of the magic
happens when youre resting,
says Andrea Barkley, a trainer
based in Phoenix, AZ. Working
out is catabolic: Youre constantly
breaking down your muscles. Rest
is anabolic: Its the time when you
repair and rebuild. The golden
rule for most exercisers: Take at
least one rest dayand as many as
foura week, depending on how
intense your workouts are. You
can still get out and move. Go for
a hike, do yoga, try medi-
tation, dance, anything
that feels restorative,
Barkley adds. I call those
the working-in days!
No. 3
WHATS MISSING?
TLC for your muscles
If youre not using a foam
roller as part of your work-
out prep or recovery, its time to
start. Rolling out is vital to helping
your muscle and fascia [the tissue
that covers tendons and muscles]
stay healthy, explains Geralyn
Coopersmith, an exercise physi-
ologist and director of Nike SPARQ
Performance Training. Fascia has
a viscous quality that can easily get
stuck on itself, causing knots and
adhesions, Coopersmith says. Result:
tightness and discomfort that can
compromise your performance and
lead to injury. Think about it like
brushing your teeth, something you
do every day to stay healthy, she
adds. Even ve minutes of rolling
each day can dramatically improve
the way your muscles feel and
function. Start by placing the roller
under your calves and work your
way up to your shoulders, slowly
rolling back and forth under your
entire body; when you get to a tight
spot, keep rolling for about 1015
seconds until it starts to loosen up.
(For more tips on the best ways
to use a roller, see page 53).
No. 4
WHATS MISSING?
Variety in your diet
If you grocery shop on autopilot
and cant remember the last time
your lunch or dinner didnt include
some grilled chicken, it may be
time to revisit your menu plan-
ning. Your body needs a variety
of food to stay healthy, says Laura
Mak Quist, a trainer based in Los
Angeles. When you constantly
eat the same thing, you not only
get bored, but youre also depriv-
ing yourself of important nutri-
ents. Try adding one or two new
things to your menu every week,
whether its a new vegetable, like
eggplant or okra from the produce
aisle, or a diferent type of whole
grain, like farro or amaranth.
Take advantage of whats in
season so youre getting something
fresh and delicious, she adds.
Working out constantly
breaks down muscles.
Rest days are when you
repair and rebuild.
The right
combination of
exercise, diet, and
recovery helps keep
you lean, strong,
and at the top of
your game.
Health
M
U
N
E
T
A
K
A
T
O
K
U
Y
A
M
A
/
T
H
E
L
I
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E
N
S
I
N
G
P
R
O
J
E
C
T
.
C
O
M
B
O
G
O
O
N
L
Y
O
N
3
0
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H
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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
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96 | M&F HERS| MARCH/APRIL 2014
No. 5
WHATS MISSING?
A smarter snack
Lets face it: Relying solely on
energy bars or shakes for recovery
or a pre-workout boost often
pushes far more nutritious choices
out of the way. When you work
out hard you need the best nu-
trition possible, Barkley says.
Most packaged products lack the
important micronutrients found
in real food. Instead of always
reaching for a bar or powder, try
an apple dipped in coconut but-
ter, a broiled chicken drumstick
with the skin on (its good for
you!), or a small grass-fed burger
patty with mashed avocado on
top as an afternoon snack. These
foods stimulate cellular growth
and repair and are well metabo-
lized in the body, Barkley adds.
No. 6
WHATS MISSING?
A healthy relationship
with the scale
Its easy to become obsessed with
daily weigh-ins, especially if youre
focusing on a big event like a t-
ness competition. But those
shifting numbers arent
the best indication of
your results. In-
stead of worrying
about the scale,
focus more on your
body composition,
advises Ryan Ehler,
a trainer in Chandler,
AZ. If youre lifting
hard and eating a high-
protein diet, you may not
see your weight going down, but
your body fat might be shifting
dramatically. Use a scale that mea-
sures fat levels or have your mea-
surements taken weekly. If some-
thing doesnt change after two or
three weeks in a row, thats a sign
you need to make some shifts in
your diet or workout, Ehler adds.
No. 7
WHATS MISSING?
A good nights sleep
If its a choice between slamming
the snooze button or grabbing
your sneakers and car keys, many
t chicks will usually choose the
latter. But solid shut-eye also plays
an important role in helping you
get lean and strong. Sleep is when
your body is able to continue that
important repairing process,
notes exercise physiologist
Brad Schoenfeld, author
of The MAX Muscle
Plan. If you regularly
deprive your body of
rest, it impairs your
ability to synthesize
new muscle tissue or
recuperate. Try shut-
ting out the lights a little
earlier and make sure your
bedroom is dark, comfortable,
and conducive to catching lots of
zs. Its not just the quantity of
sleep that matters, Schoenfeld
adds. Its also the quality.
No. 8
WHATS MISSING?
A change in direction
Your workout repertoire likely
includes a solid mix of squats,
presses, lunges, and curls, but its
important to make sure youre
moving your body in all directions.
Many women, especially those
who are very t, tend to work in
the same plane of motion over
and over again, Barkley notes.
But in the real world, were doing
things like twisting from side to
side or diagonally in multiple
planes. Add some multiple-
direction moves to your routine,
like woodchops or scorpion
raises (belly down, arms out
to sides, opposite toe toward
palms of hands) to increase
core strength and give an added
cardiovascular challenge.
No. 9
WHATS MISSING?
An organized workout
Boosting your weight load or
sweating through a new interval
plan may help your routine keep its
forward progress, but for real ad-
vancement, you need to occasional-
ly downshift. A good workout rou-
tine not only involves training at
diferent intensities but also know-
ing when to deload or scale things
back, Schoenfeld says. Periodized
programs (building in set blocks
of intensity) can help you stay on
track. Try organizing your work-
outs with three weeks of hard
work and one week of recovery in
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end of the day, its the total work-
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Moves that work your
muscles in multiple
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98 | M&F HERS| 2013 98 | M&F HERS| MARCH/APRIL 2014
Spring back into shape with this foolproof plan guaranteed to help you get lean and sculpted.
BY SOMMER ROBERTSON-ABIAD
O If the long winter months have put a serious dent in your training (and a few
extra pounds on your frame), take heart: Spring signals a new opportunity to get
back into tip-top shape. Our four-week plan will help you get lean and strong just
in time for bikini season. The key is an intense circuit workout filled with calorie-
scorching plyometric moves that will transform your physique in a flash. Pair it up
with the simplified slim-down meal plan and youll shed any signs of hibernation
well before the temps really start to rise.
Our diet and exercise revamp will speed your metabolism and help you slim down in just one month.
Weeks to
w
your
NPC COMPETITOR TIFFANY
LEE GASTON DEMOS THE
MOVES THAT GET RESULTS,
STARTING ON PAGE 102.
4 Weeks to Fast-Track Your Fat Loss
F
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100| M&F HERS| MARCH/APRIL 2014
CANNED TUNA
IS HIGH IN BOTH
PROTEIN AND
OMEGA-3
FATTY ACIDS.
CRUNCHY
NUTS ARE RICH
IN BOTH VITAL
NUTRIENTS
AND FLAVOR.
The Diet Plan
Stay satisfied with a balanced eating program
> Start by following the sample meal
plan for Weeks 1 and 2. It contains
approximately 1,500 calories a day,
including a healthy amount of carbs and
protein to fuel your muscles and support
your training, and a relatively low fat
content (1015% of total daily calories).
> Switch to the sample meal plan for
Weeks 3 and 4, which is trimmed down
to approximately 1,400 calories a day.
Carbs fall slightly, but protein gets a boost
to ensure youre burning body fat while
sparing muscle. Healthy fats stay at about
1015% of total calories.
> Aim to consume roughly 16 cups (1 gallon)
of water per day throughout the month, to
stay hydrated and boost metabolism.
PHOTOS BY LISA SHIN
Weeks 1 & 2
Breakfast
5 egg whites, scrambled
cup green pepper, chopped
cup oatmeal, measured dry
Totals: 257 calories, 24g protein,
32g carbs, 3g fat
Midmorning Snack
cup 1% cottage cheese
1 medium apple
10 mixed nuts, chopped
Totals: 269 calories, 22g protein,
31g carbs, 8g fat
Lunch
4 oz turkey breast,
boneless, skinless
4 oz yam
Totals: 252 calories, 30g protein,
31g carbs, 1g fat
Midday Snack
4 oz solid white tuna, canned in
water, drained
1 whole-wheat medium tortilla
SALAD
2 tbsp balsamic vinegar
2 cups mixed greens
cup tomato
cup onion
Totals: 344 calories, 33g protein,
36g carbs, 6g fat
Dinner
4 oz chicken breast,
boneless, skinless
4 oz red potato, baked
1 cup broccoli
Totals: 256 calories, 29g protein,
33g carbs, 2g fat
Evening Snack
1 scoops whey protein isolate
Totals: 158 calories, 38g protein,
0g carbs, 1g fat
Daily Totals: 1,536 calories,
175g protein, 166g carbs, 21g fat
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Weeks 3 & 4
Breakfast
1 scoop whey protein isolate
cup oatmeal, measured dry
Totals: 261 calories, 30g protein,
27g carbs, 3g fat
Midmorning Snack
5 egg whites, scrambled
1 cup broccoli, chopped, boiled,
or steamed
1 medium apple
Totals: 234 calories, 22g protein,
37g carbs, 1g fat
Lunch
5 oz chicken breast, boneless, skinless
4 oz yam
1 cup cauliflower, boiled or steamed
Totals: 286 calories, 33g protein,
37g carbs, 2g fat
Midday Snack
5 oz turkey breast, boneless, skinless
cup red pepper, sliced
10 almonds, chopped
Totals: 245 calories, 39g protein,
12g carbs, 7g fat
Dinner
6 oz cod
1 cup asparagus
SALAD
2 tbsp balsamic vinegar
2 cups spinach, raw
cup tomato
cup onion
Totals: 246 calories, 37g protein,
21g carbs, 2g fat
Evening Snack
1 scoops whey protein isolate
Totals: 158 calories, 38g protein,
0g carbs, 1g fat
Daily Totals: 1,430 calories,
200g protein, 134g carbs, 16g fat
LOW-FAT
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4 Weeks to Fast-Track Your Fat Loss
H
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102| M&F HERS| MARCH/APRIL 2014
WORKOUT SPLIT
DAY 1
Lower Body No. 1
DAY 2
Upper Body & Abs No. 1
DAY 3
Cardio (sprint intervals
or stairs; see details,
page 106)
DAY 4
Lower Body No. 2
DAY 5
Upper Body & Abs No. 2
DAY 6
Cardio (sprint intervals
or stairs; see details,
page 106)
DAY 7
Rest
DAILY
FITNESS
PLANNER
LOWER BODY NO. 1
Kettlebell Squat*
Kettlebell Bulgarian
Split Squat
Grapevine Running
One-leg Kettlebell
Deadlift
Curtsey Lunge
Single-leg Calf Raise
(on a curb or step)
LOWER BODY NO. 2
Bench Stepup
Alternating Lateral Squat
with Kettlebell
Pop Squat*
Hip Bridge with Sandbag
Calf Raise
(on a curb or step)
UPPER BODY + ABS NO. 1
Single-arm Kettlebell
Shoulder Press
Kettlebell Renegade Row*
Single-arm Kettlebell Swing
Close-grip Incline Pushup*
Triceps Dip
(on bench or stair)
Mountain Climber
Bench Knee-up
Plank Jack*
UPPER BODY & ABS NO. 2
Kettlebell Swing*
Kettlebell Incline Plank
Row and Flye
Seated Kettlebell
Concentration Curl
Single-arm Lying
Kettlebell Press
Plyometric Reverse Chevron*
Bear Crawl
Glute Bridge March
Medicine Ball Arch Chop*
*See photos for details on
how to do these exercises.
The Workouts
Do each move in the given strength circuit for 30 seconds; rest
30 seconds between each exercise. Recover 12 minutes after
completing a full circuit. Repeat for a total of four rounds.
The Training Plan
Blast fat in a flash with multi-muscle plyo moves
High-intensity plyometric moves like the
ones in this plan target several muscles
simultaneously and keep your heart rate
elevated the entire time youre exercising.
Result: You burn more calories and fire
up your metabolism long after the
workout is over. These explosive
movements require almost no equipment,
either, so you can work up a sweat no
matter where you are.
PHOTOS BY JAMES PATRICK
KETTLEBELL RENEGADE ROW (UPPER BODY & ABS NO. 1)
Grasp a pair of kettlebells
using a neutral grip (palms
facing each other).
Placing the kettlebells on the
ground, get into a pushup
position, hands shoulder-
width apart.
With your back flat and abs
tight, lift your left hand,
raising the kettlebell up
toward your hip.
Hold for a one-count at the top
of the movement, and slowly
lower the kettlebell back to start.
Continue for 30 seconds, then
switch sides.
WIDEN YOUR
STANCE
SLIGHTLY IF
YOUR HIPS
TEND TO SAG
AS YOU ROW.
CLOSE-GRIP INCLINE PUSHUP (UPPER BODY & ABS NO. 1)
Place your hands on a bench or
a box, hands narrower than
shoulder-width apart. Your
fingers and thumbs should
form a diamond shape.
Keeping your knees locked,
back straight, and abs tight,
slowly lower your chest
toward the bench.
Pause for a moment at the
bottom, then push back up
to start and repeat.
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4 Weeks to Fast-Track Your Fat Loss
POP SQUAT
(LOWER BODY NO. 2)
Stand tall with your feet
shoulder-width apart, toes
pointed forward, hands clasped
together at your chest.
Quickly bend your knees and
squat down until your thighs
are parallel with the ground.
Without pausing, drive back
up explosively and jump to
standing position, landing with
feet together.
Absorb the landing, then quickly
jump legs back out and descend
into the next squat.
Repeat for 30 seconds.
DONT SWING
THE WEIGHT;
HOLD IT FIRMLY
IN PLACE IN
FRONT OF
YOUR CHEST.
104 | M&F HERS| MARCH/APRIL 2014
PLANK JACK
(UPPER BODY & ABS NO. 1)
Get into plank position, elbows
resting on the ground directly
under your shoulders and your
body forming a straight line from
your head to your heels, abs
engaged.
Brace your abs, then push off
your toes, jumping your feet out
wide, then back together again.
Repeat for 30 seconds.
KETTLEBELL SQUAT
(LOWER BODY NO. 1)
Hold a kettlebell with both hands
and stand with your feet
shoulder-width apart, toes
pointed slightly outward.
Bring the kettlebell up in front of
your chest, keeping your elbows
close to your sides.
Keeping your chest up and
midsection tight, slowly lower
into squat position.
Drive back up through your heels
to return to standing; repeat for
30 seconds.
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4 Weeks to Fast-Track Your Fat Loss
KETTLEBELL SWING
(UPPER BODY & ABS NO. 2)
Grasp a kettlebell with both
hands and stand with your feet
hip-width apart, toes pointed
slightly outward.
Bend your knees and push your
hips back, allowing the kettlebell
to hang between your legs.
Press up through your heels,
thrusting your hips forward as
you swing the kettlebell up,
arms extended.
Squeeze glutes hard at the top,
then lower kettlebell between
legs; repeat for 30 seconds.
PLYOMETRIC
REVERSE CHEVRON
(UPPER BODY & ABS NO. 2)
Start in pushup position, feet
shoulder-width apart.
Bend elbows to lower chest
toward the ground, then press
up explosively, bending at the
waist as you bring your hands
in front of your feet, or to make
it easier, walk your hands in,
until your hips are in a pike
position.
Then push off the ground or
walk hands out, extending
your body as you return back
to a pushup.
Go immediately into the next
repetition, pushing up as hard
as you can, bringing your
hands off ground to your feet.
MEDICINE BALL
ARCH CHOP
(UPPER BODY & ABS NO. 2)
Stand with feet wider than
hip width, knees slightly bent,
holding a medicine ball with
both hands overhead.
Bend forward at the waist, twist-
ing torso to the left, and placing
ball outside your left foot.
Raise the ball up overhead again
as you twist your body to the
right, pausing briefly at the top.
Repeat, switching sides each rep
for 30 seconds.
Fire up your fat loss
with these fast and
furious workouts that
blast major calories
in minimal time.
BLEACHERS
OR STAIRS:
Running up a flight of stairs
or stadium bleachers not
only gets your heart rate
soaring, it also helps boost
your butt while slimming
your legs. After warming
up for 35 minutes with
some light cardio (your
choice), sprint up two
flights of stairs or one set of
bleachers as fast as you can.
Walk to the bottom and
repeat; do 810 rounds.
Cool down with some light
cardio and stretching. Your
heart rate should be at
about 8090% of max
during intervals.
Machine option:
Use a StepMill. After warm-
ing up, do 2 minutes at Level
89, followed by 2 minutes
of active rest at Level 23.
Repeat 810 times.
TRACK SPRINTS:
Sprint intervals are the
ultimate fat-blasting work-
out, because youre push-
ing to your max before
backing off to recover.
Start with a light warmup,
jogging for 35 minutes
around a track. Then pick
up the pace, sprinting all
out for 100 yards, followed
by brisk walking for 100
yards. Repeat for 810
rounds, then cool down.
Machine option:
Warm up on the treadmill
at a moderate pace, then
do 30-second sprints at
8090% of max heart rate,
followed by 30 seconds at
a slower-paced active rest.
Do 810 intervals, then
cool down.
CALORIE-
SCORCHING
CARDIO
106 | M&F HERS| MARCH/APRIL 2014
PULL ABS IN AS
YOU EXPLODE
THROUGH
YOUR HANDS
TO PUSH OFF
THE GROUND.
START SLOWLY,
GRADUALLY
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Real Life
Cody Christine Lawyer Kim Dolan Leto Ashriel Osgood-Fleming Tiffany Lee Gaston
35 yrs old 5'5" 130 lbs 25 yrs old 5'1" 106 lbs 45 yrs old 5'7" 130 lbs 30 yrs old 5'1" 112 lbs
The Fit Housewives of
Arizona
108| M&F HERS| MARCH/APRIL 2014
HOMETOWN: Springerville, AZ
CATEGORY: NPC figure
TITLES: 2013: NPC Natural Western
USA Championship, 4th (my
first competition!)
MY MOTIVATION: My
husband, Josh, and
my three (soon to be
four!) childrenTalon,
Camryn, and Gatlin.
CHEAT TREAT:
Grilled Green Chili
Chicken sandwich
topped with jalapeo
ranch dressing and bacon
and served with sweet potato fries.
FAVORITE PART TO TRAIN: Everything
but if I had to pick, Id say legs!
MOTTO: If it doesnt challenge
you, it doesnt change you!
HOMETOWN: Tucson, AZ
CATEGORY: NPC fitness/bikini
TITLES: 2003: Emerald Cup
Fitness, Overall
MY MOTIVATION: Becoming
a mother has taught
me to live by example
and to push myself to
excellenceespecially
when I dont feel like it.
HEALTHY EATS:
Ground chicken breast
with broccoli slaw pan
fried in coconut oil.
FAVORITE CARDIO: Running hills
MUST-HAVE WORKOUT TOOL: A fun
playlist can mean the difference
between a good or great workout!
MOTTO: Under-promise and over-deliver.
HOMETOWN: Chandler, AZ
CATEGORY: IFBB bikini
TITLES: 2013: NPC Team Uni-
verse, 1st; earned pro card
MY MOTIVATION: My husband, (NFL
cornerback) Jamell Fleming
BEST ADVICE: Never wait for
things to happenmake
them happen for yourself.
CHEAT TREATS: Peanut but-
ter and jelly sandwiches.
HEALTHY EATS: Salted al-
monds and Greek yogurt with
granola and a banana.
FAVORITE CARDIO: Intervals on the
stair-climber and jumping rope
MOTTO: If you can believe it,
the mind can achieve it.
HOMETOWN: Scottsdale, AZ
CATEGORY: NPC figure
TITLES: 2013: Bev Francis Atlantic
States Figure, Masters, 1st, Class B
overall; Team Universe, 4th, Masters
Class C; North America, 3rd, Masters
Class D; and 3rd, Figure Class D.
MY MOTIVATION: The challenge
of constant self improvement.
BEST ADVICE: Enjoy the ride as
it comes, and dont focus as
hard on the need to win.
HEALTHY EATS: Egg white omelet
with onions, peppers, spinach, and
mushrooms, topped with Sriracha.
FAVORITE PART TO TRAIN: I abso-
lutely love training legs! I love it so
much, I train them twice a week.
MOTTO: Live out loud!
PHOTOGRAPHS BY JAMES PATRICK
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110| M&F HERS| MARCH/APRIL 2014
2013 IFBB
Ft. Lauderdale
Cup Pro Bikini
Overall
2013 IFBB
St. Louis Pro Bikini
(March) Overall
2013 IFBB Bikini
International
7th place
2012 IFBB
Bikini Olympia
10th place
2012 IFBB
St. Louis Pro Bikini
(March) Overall
2012 IFBB Bikini
International
12th place
2011 IFBB
St. Louis Pro
Bikini
Overall
2011 IFBB
Bikini Olympia
16th place
Fun fact about me:
My grandmother was a black belt karate
instructor, and growing up, I was her student. I
hope to get my black belt in Shaolin someday.
Favorite body part to train:
My lower bodyespecially my bootay. Its the
most challenging area to work on, but I love it.
Biggest inspiration:
Single moms. I owe so much to my mother for
raising me on her own and making sacrifices
to give me the best in life. Her kind heart,
drive, and dedication inspire me!
Favorite cheat foods:
Fresh brick oven pizza, cupcakes,
and almond butter.
Favorite supplement:
I use all BeautyFit products. My favorite
ones are Beauty Bum, Beauty Recover,
and Beauty Strong!
Jennifer Andrews can be contacted for appear-
ances and modeling exclusively through
FMG, fmg-fitnessmanagementgroup.com.
Jennifer
Andrews
Age: 34
Hometown: Lexington, KY
Height: 5'6"
Hair: Dark brown
Eyes: Blue
Recent IFBB Titles/Placings
Hers Local
Photo and text by
J.M. Manion, jmmanion.com
IFBB PRO LEAGUE
February
283/01 ARNOLD CLASSIC
BODYBUILDING, 212, FITNESS,
FIGURE, BIKINI Columbus, OH. Contact
James Lorimer, (614) 431-2600,
slorenz@arnoldexpo.com,
arnoldsportsfestival.com.
March
7/8 IFBB AUSTRALIA PRO GRAND
PRIX XIV BODYBUILDING, FIGURE,
BIKINI Melbourne, Australia. Contact
Tony Doherty, 613-9388-0866,
promuscle@dohertysgym.com,
dohertysgym.com.
8 IFBB ST. LOUIS PRO FIGURE, BIKINI,
WOMENS PHYSIQUE St. Louis, MO.
Contact Jack Titone, (314) 686-3828,
titonej@aol.com, npcmidwest.com.
IFBB MUSCLECONTEST
.COM PRO BIKINI, MASTERS BIKINI
Culver City, CA. Contact Jon Lindsay,
(866) 370-3011, musclecontest.com.
15 IFBB NEW ZEALAND PRO 212,
BIKINI Auckland, New Zealand.
Contact Moes Elmoussawi, (642)
156-7212, moesmuscle@yahoo.com.
29 IFBB CALIFORNIA GOVERNORS
CUP PRO FIGURE, MASTERS FIGURE
Sacramento, CA. Contact Ted
Williamson/John Tuman,
tedwm@aol.com/bbspy@aol.com.
April
11/12 IFBB EUROPA SHOW OF
CHAMPIONS BODYBUILDING, BIKINI,
PHYSIQUE Orlando, FL. Contact
Ed & Betty Pariso, (817) 498-3631,
bettypariso@aol.com,
europagamesexpo.com.
12 IFBB PRO GRAND PRIX PHYSIQUE,
MASTERS PHYSIQUE Culver City,
CA. Contact Jon Lindsay, (866)
370-3011, musclecontest.com.
25/26 ARNOLD CLASSIC BRASIL
BODYBUILDING, WOMENS
FITNESS Rio De Janeiro, Brazil.
Contact Rafael Santonja/Robert
Lorimer, arnoldclassicbrasil.com.
26 IFBB EMERALD CUP PRO FIGURE,
WOMENS PHYSIQUE Bellevue, WA.
Contact Brad & Elaine Craig, (425)
949-7320, emeraldcup@aol.com.
28/29 IFBB BATTLE ON THE BEACH
PRO BIKINI, MASTERS BIKINI Fort
Lauderdale, FL. Contact Shannon
Dey, sales.npcorida@gmail.com,
npcbattleonthebeach.com.
TBA IFBB MR. EUROPE PRO
BODYBUILDING Santa Susana,
Spain. Contact Cecile, assistant to
Rafael Santoja, 34-915-352-819,
internacional@santoja.com.
NPC LOCAL AND REGIONAL
March
08 MUSCLE CONTEST.COM
BODYBUILDING, FIGURE, BIKINI,
PHYSIQUE* Culver City, CA.
Contact Jon Lindsay, (310) 796-
9181, musclecontest.com.
MIDWEST CHAMPIONSHIP
BODYBUILDING, FITNESS,
FIGURE, BIKINI, PHYSIQUE* St.
Louis, MO. Contact Ann & Jack
Titone, (314) 686-3828, titonej@
aol.com, npcmidwest.com.
15 SAN DIEGO BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* San
Diego, CA. Contact Jon Lindsay,
(310) 796-9181, musclecontest.com.
PHIL HEATH CLASSIC BODYBUILDING*
Houston, TX. Contact Lee Thompson,
(281) 435-8804.
21/22 NATURAL WESTERN USA
BODYBUILDING, FITNESS, FIGURE,
BIKINI, PHYSIQUE* Mesa, AZ.
Contact Miles Nuessle, (602) 326-
3473, npcmilesproductions.com.
22 UPPER MIDWEST BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* Fargo,
ND. Contact Thomas Kemper, (701)
367-7597, info@npcuppermidwest.com.
COMPLETE NUTRITION
BODYBUILDING, FITNESS, FIGURE,
PHYSIQUE* West Valley City, UT.
Contact Steve Schmall, (801) 687-6409.
28/29 CALIFORNIA GOVERNORS
CUP BODYBUILDING, FIGURE,
BIKINI, PHYSIQUE* Sacramento,
CA. Contact Ted Williamson/Hany
Rambod/John Tuman, (209) 480-1798,
spectrumtnessproductions.com.
April
05 VANCOUVER USA NATURAL
BODYBUILDING, PHYSIQUE*
Vancouver, WA. Contact Frank Bohm,
(360) 887-8558, fbprod@pacier
.com, northwestbodybuilding.net.
GOPHER STATE CLASSIC
BODYBUILDING, FIGURE, BIKINI,
PHYSIQUE* Eden Prairie, MN. Contact
Christine Bongiovanni (952) 945-9090,
christine@christinebongiovanni.com.
TANJI JOHNSON CLASSIC FITNESS,
FIGURE, BIKINI Vancouver, WA.
Contact Frank Bohm, (360)
887-8558, fbprod@pacier.com,
northwestbodybuilding.net.
12 GRAND PRIX BODYBUILDING,
FIGURE, BIKINI, PHYSIQUE* Culver
City, CA. Contact Jon Lindsay, (310)
796-9181, musclecontest.com.
METROPOLITAN BODYBUILDING,
FITNESS, FIGURE, BIKINI, PHYSIQUE*
New York, NY. Contact Steve
Weinberger, Powerhouse Gym,
(516) 933-1111, bevfrancis.com.
19 JAY CUTLER DESERT CLASSIC
BODYBUILDING, FITNESS, FIGURE,
BIKINI, PHYSIQUE Las Vegas, NV.
Contact Dana Ross/Remi Bruyninga,
(702) 285-1921, jeruspro1@hotmail
.com, jaycutlerdesertclassic.com.
25/26 HIT SUPPLEMENTS EMERALD
CUP BODYBUILDING, FITNESS,
FIGURE, PHYSIQUE* Bellevue,
WA. Contact Brad & Elaine Craig,
(425) 949-7320, emeraldcup@
aol.com, craigproductions.com.
MUSCLEANDFITNESSHERS. COM| 111
Calendar
Muscle & Fitness Hers (ISSN 1550-2880) Vol. 15 No. 2, is published bi-monthly by Weider Publications, LLC., a division of American Media, Inc., 4 New York Plaza, 4th Fl.,
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For additional local event listings, information on entering
these contests, and more, go to npcnewsonline.com and ifbbpro.com
*National qualier event
B
I
L
L
C
O
M
S
T
O
C
K
IFBB FIGURE
PRO JELENA
ABBOU WILL
BE ONSTAGE
THIS SPRING.
How do you find
time to train?
I wake up early to
start my workout, and
sometimes Ill do my
cardio later in the day.
I go to my dental prac-
tice in the morning or
maybe in the afternoon,
then return home. I dont
let being busy become
an excuseI just have
to be organized and
focus on my goals
and responsibilities.
When did you
start competing?
Ive been active for
most of my lifeI love
karate, skating, run-
ning, and spinning. I
saw my first IFBB show
in 2010 and thought, I
can do that! I started
working with a profes-
sional coach and com-
peting; six months
later, I received my
IFBB pro card!
What keeps
you focused?
I have inspired goals
and always want to
improve. Plus, I really
enjoy training and
seeing the changes in
my body. When I
compete, I picture
myself being the best
onstage. And that
helps a lot!
Tell us about
your off days.
I enjoy spending time
with my family. I may
see a movie, read a
book, or just cook my
food for the week.
Do you consider
yourself a com-
petitive person?
Im very competitive
but only with myself.
I love competing
because I learn and
can share my experi-
ence with other ath-
letes. I compete to be
the best that I can be,
not for a trophy. Im the
first and only female
Colombian IFBB pro
athleteits awesome,
but a big responsibility.
I think the most
important virtue you
can have is to always
be humble.
Marcela
Tribin
IFBB BIKINI PRO
Whether it's managing her dental
practice, caring for her 13-year-old
twins, or getting into top competitive
shape, the Colombian-born athlete
focuses on doing the very
best she can in any situation
BY NICOLE ADAMO
112| M&F HERS| MARCH/APRIL 2014
Hers Global