STRONG

FITNESS MAGAZINE

TRAINING
GUIDE
TRAIN LIKE THE
INSANELY
FIT!
WITH CROSSFIT ATHLETE
LIBBY DIBIASE
Core-Carving
PREGNANT
IN THE Plyo ICING
INJURIES:
WEIGHT ROOM: WHY
HOW TO KEEP WHEN
IT SAFE
FALL 2014 $3.99
HOW

The big diet FACE-OFF

 FEATURES
FALL/14 TRAINING
BEYOND THE
BENCH PRESS | 26
Build amazing upper-body
strength with a superset
routine that hits your chest,
back, shoulders and arms
from every angle.

MEET YOUR HEROES | 14

If you spend more time
in a box than a gym, youll
love these two WODs from
CrossFit competitor
Libby Dibiase.

HIIT A HOMERUN | 10
Next time youre itching
for some high intensity
intervals, look no further
than your local ball
diamond for a 15-minute
bleacher workout.

GREAT LENGTHS | 34
Find out how a yoga strap
can help you get a deeper
stretch than ever before, and
get ready to add exible to
your list of abilities.

NUTRITION
DIET CRAZED | 22
Which is the best diet: high
fat, high protein, or low
carb? Find out in this
fad-diet face off.

EDITOR'S NOTE | 4 TRAINER TALK | 8

in every issue

Our Editor-in-Chief Did you hear? Jessie

rambles about the body Hilgenberg is going to

ON THE COVER
(and mind) benets of be a mom! But thats not
thinking outside the box. stopping her from hitting
the weight room.
CONTRIBUTORS | 3
COVER MODEL

INJURY REPORT | 38
LIBBY DIBIASE
Meet the masterminds
behind each word and The doctor is in. Sports PHOTOGRAPHY
workout. chiropractor James Ho DAVE LAUS
gives you the cold facts MAKEUP & HAIR
PURE ADRENALINE | 6 on treating ailments SARAH SCOTFORD
Moments of strength to with ice. SHOT AT
get you all red up. FTW CROSSFIT, OHIO

2 STRONGFITNESSMAG.COM | Fall 2014


JESSIE HILGENBERG, SANDY BRAZ AND CARLEEN LAWTHER PHOTOS PAUL BUCETA
DAVE LAUS PHOTO LORI FABRIZIO
DR. HO PHOTO ANDREW BADDER
CARLEEN LAWTHER,
FITNESS MODEL, PA, PTS, WBFF BIKINI PRO
Beyond the
Bench Press, page 26
As far as tness models go, Carleen is the whole
package. A personal trainer and Level One
Fascial Stretch Therapist, she has applied her
knowledge of tness to her own body to build
the beautifully athletic physique you see in our
training feature on page 26 (which she also
designed). She built this upper-body routine
that incorporates heavy compound movements
for developing strong, functional muscle. These
movements hit the front and back of the arms,
entire shoulder girdle, back and chest.
THE GOAL OF THIS ROUTINE IS NOT TO WORK TO FAILURE BUT
TO MAKE SURE YOU COMPLETE ALL REPS WITH GOOD FORM.
contributors
CATERINE DUPUIS, PHOTOGRAPHER
Bleacher Report, page 10
After studying Exercise Science in University,
this Montreal, QC native relocated to Toronto
to begin a career in pharmaceutical sales.
Instead, her passion for photography led her
down a dierent path. Today, she combines
her knowledge of tness with her love of
the lens through her freelance company,
Luscious Images Photography.
JESSIE HILGENBERG,
STRONGCAMP DIRECTOR
Pregnant & Lifting, page 8
One look at trainer and columnist Jessie
Hilgenbergs perfectly sculpted physique
and you know she walks the walk. Her
knowledge of tness, training and nutrition
has helped her rise to the title of IFBB Figure
Pro, as well as STRONG Fitness Magazine
Bootcamp Director and Head Trainer. She
oers competition coaching and hosts
workshops to help other t women discover
their dreams on the competitive stage.
DAVE LAUS, PHOTOGRAPHER
Cover Photo & Soldier On, page 14
Photographer Dave Laus has been on the
tness scene for just over a year, but hes
quickly become one of the top shooters in
our books. His photos of CrossFit athlete
Libby Diabase landed him the cover, as well
as the featured training routine inside these
pages. Needless to say, this guys career is
really taking o.
SANDY BRAZ,
STRONG DEPUTY EDITOR
Great Lengths, page 34
Since 1999, Sandy has worked in the tness
industry in various capacities, from being a
certied yoga instructor and personal trainer
to writing for major tness publications and
running her own mobile wellness studio. She
joined the STRONG team as Deputy Editor in
the fall of 2013 and has been a valued asset
to the magazine ever since.
JAMES HO, DC, BHSC
Cold Comfort, page 38
A member of STRONG Fitness Magazines
Advisory Board, James is our go-to expert
when it comes to sports medicine and
chiropractic concerns. He is a chiropractor
at the Athletes Care Sports Medicine
Centres in Toronto and has consulted
athletes at the pro level from the NHL
to UFC, as well as recreational athletes
and Olympians.
Fall 2014 | STRONGFITNESSMAG.COM 3
editors note
THINK
INSIDE
THE BOX
SO YOURE SIPPING A COFFEE AND
FLIPPING THROUGH YOUR BRAND
NEW ISSUE OF OUR TRAINING GUIDE
IN SEARCH OF SOME PRE-GYM
MOTIVATION. BUT SOMETHING IS
DIFFERENT: theres a CrossFit athlete on the
cover, and the featured workout inside isnt
a standard weight room routine, but a highly
intense, kinda crazy-looking WOD (CrossFit
slang meaning Workout of the Day).
At this point, you may be wondering
where the big bodybuilding-style split or
hardcore Leg Day workout is that you look
forward to smashing the moment the
Training Guide hits your inbox. Dont panic.
Were not transitioning into a CrossFit
publication, nor are we neglecting our
readers who live for the ve-day split.
The fact is, the concept of working out
has evolved. Fitness, even bodybuilding, has
expanded to include elements of functional
and sport-specic training in order to create
a more balanced, all-encompassing denition
of t. We, the tness community, are swinging alongside their male counterparts.
borrowing eective training methods from
every kind of athlete, from track and elders
to gymnasts, in an eort to become stronger,
faster, and generally more awesome, than
mankind has ever been before.
4 STRONGFITNESSMAG.COM | Fall 2014
And whether you love it or fear it,
these days, you cant have a conversation
about functional tness without thinking of
CrossFit and its elite community of super
athletes. After all, their ecient methods
of building epic strength and muscle are
largely responsible for functional tness
becoming a mainstream exercise philosophy
(especially since CrossFit partnered up with
Reebok in 2011). Not only is it one of the
fastest growing sports since humans started
lifting heavy objects for the fun of it, but its
women participantsmuscular, intimidating,
250-lb-squatting She Hulkswho are playing
a huge role in driving the sports popularity.
And we think thats pretty cool.
Its become clear in the last decade that
this is not a trend, its a movement, and as
a modern-day womens guide to tness, its
one we cant ignore. This issue, featuring
CrossFit athlete Libby DiBiase, is a nod
to the female CrossFit diehards in Boxes
around the world, heaving, jumping and
Whether youre accustomed to CrossFits
methods or youre a newbie to the WOD, I
encourage you to check out Soldier On,
on page 14. Use as much or as little weight
as youre comfortable with, listen to your
body and go at your own pace. No matter
how many LBs are on the bar, this drill will put
your strength, endurance and will to the test.
If youre still not comfortable with the
concept, dont sweat it. The outdoor plyo
routine on page 10 and the upper body
weight workout on page 26 are both
killer, and excellent compliments to
your current regime. Perhaps one day,
when seeking a new challenge, you may
get the urge to come back to this issue
and give CrossFit a try. You dont have to
be the Fittest on Earth as long as youre
challenging yourself, being honest about your
eorts, and always evolving.
Stay STRONG,
Kirstyn Brown,
Editor-in-Chief
 masthead

The best
feeling is
that point
FOUNDER & PRESIDENT
Paul Buceta

right after a EDITOR-IN-CHIEF

Kirstyn Brown
workout when PUBLISHER
you know Kevin Detto

you gave it CREATIVE DIRECTOR

Erin Lutz
everything. DEPUTY EDITOR
Sandy Braz
SENIOR DESIGNER
Jacqueline Hornyak
DESIGNER
Andreia Pereira
COPY EDITOR
Chelsea Clarke
STRONGCAMP DIRECTOR
Jessie Hilgenberg
STRONGCAMP AMBASSADOR
Nichelle Laus
DIGITAL MEDIA SPECIALIST
Ryan Keaveney
COVER ATHLETE VIDEOGRAPHER
LIBBY DIBIASE Sarah Scotford
TAKING FIVE
PHOTOGRAPHY COORDINATOR
Annette Milbers
CHIEF FINANCIAL OFFICER
Kim Gunther
ADVERTISING SALES
Kevin Detto
kdetto@strongtnessmag.com
416-804-3616
THE TEAM ON SET AT TORQUE BARBELL CLUB
WITH FITNESS MODEL CARLEEN LAWTHER LEGAL COUNSEL
Scot Patriquin
Brauti Thorning Zibarras LLP
DEPUTY EDITOR
SANDY BRAZ
MAKING SOME CONTRIBUTORS
ADJUSTMENTS Sandy Braz, Caterine Dupuis, Lori Fabrizio, Jessie
Hilgenberg, James Ho, Dave Laus, Carleen Lawther,
Nichelle Laus,Valaria Nova, Sarah Scotford.
SPECIAL THANKS
Allegiance Fitness, Anytime Fitness, Better Bodies,
Bodybuilding.com, Elite Performance Center, Extreme
CARLEEN Monkey, FTW CrossFit Ohio, Torque Barbell Club.
CATCHES
HER BREATH
BETWEEN DISTRIBUTION
SPRINTS.
Disticor Magazine Distribution Services
Office 905-619-6565
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare
professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or diculty with these exercises, stop and consult
your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath. Mild PRINTING
soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days. II;fee\cc\pDXib[\>iffkFZ\0',$*-)$*)+,

Fall 2014 | STRONGFITNESSMAG.COM 5

If you really
want to f ly,
HARNESS YOUR POWER
TO YOUR PASSION.
-OPRAH WINFREY
TRAINER TALK
WRITTEN BY JESSIE HILGENBERG
STRONGCAMP DIRECTOR & HEAD TRAINER
Pregnant
& Lifting
How a weight room junkie
deals with pregnancy.
IT NEVER REALLY
OCCURRED TO ME what a
huge topic tness and pregnancy
is until I found out I was preg-
nant. If youre currently in my
position then you probably have
a ton of questions too, which is
why the rst thing I did was hunt
down a doctor that supported
my goal of staying t throughout
my pregnancy.
Now, Id love to say that I
went to the gym and continued
killing my workouts as soon as
I had clearance, but my body
had other ideas. The all-day
nausea and giant waves of
exhaustion that came around
week seven were nothing short
of life altering. I spent about six
weeks struggling to eat balanced
meals (when absolutely nothing
sounded appetizing) and trying
with all of my might to get
through a decent workout.
I knew it was temporaryI
just needed to get through the
rst trimester. But going from
one extreme (a tness rock star)
to the other took its toll men-
tally, and it was a struggle not
to be hard on myself for feeling
lazy. This is when I learned how
to have compassion and patience
8 STRONGFITNESSMAG.COM | Fall 2014
for my pregnant self. But sure
enough, once I hit my second
trimester, it was game on.
Nothing is more important
than keeping yourself and your
baby safe when it comes to
working out while pregnant, but
if youre feeling good, it doesnt
mean that your workouts need
to be weak! There are so many
benets to staying t during
pregnancy, from improved
energy and sense ofwell-being
to reducing your risk of diabetes
and even helping with labor. You
just always need to be aware of
the physiological changes that
are happening within your body
during each trimester so you can
make the proper adjustments.
The rst thing I noticed
early on was my breathlessness.
Just walking up a ight of stairs
left me out of breath. I felt so
pathetic! Then I learned that
your blood volume increases
substantially and it takes your
heart some time to adjust. After
the rst trimester, that ight of
stairs was no longer a problem
my body and heart had adjusted
and I was able to handle a little
more effort during cardiovascu-
lar exercise and weight training.
Each pregnancy is dierent
for every woman, so you have
to do whats right for you.
But here are a few tricks Ive
learned so far:
~

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PHOTOGRAPHY PAUL BUCETA
Im lifting about three times per
week right now, which is forcing
me to combine muscle groups.
Here is what my split has looked
like in my second trimester:
Day 1: Legs, glutes, back
Day 2: Yoga
Day 3: Chest, shoulders, triceps
Day 4: Yoga
Day 5: Biceps, legs, glutes
Day 6: Yoga
Day 7: O
Keep lifting,
FOR MORE OF JESSIES
TIPS ON LIFTING DURING
PREGNANCY CHECK OUT
STRONGFITNESSMAG.COM
 UPCOMING DATES
HOUSTON, TX OCTOBER 17-19, 2014
PHOENIX, AZ NOVEMBER 7-9, 2014
LAS VEGAS,NV MARCH 27-29, 2015

JESSIE HILGENBERG

KILLER
WORKOUTS
INFORMATIVE
SEMINARS
MOTIVATION
MEET & GREETS

THE ENTIRE
EXPERIENCE
PHOTOGRAPHED BY
PAUL BUCETA

STRONGCAMP WITH HEAD TRAINER JESSIE HILGENBERG & STRONG FITNESS MAGAZINE
To reserve your spot e-mail: jhilgenberg@strongfitnessmag.com

STRONG-CAMP.COM
FITNESS MAGAZINE
 ER
TRAINING

BLE ACH
REPORT
Step up your game with this quick-
yet-killer playground plyo workout.
ROUTINE AND ARTICLE BY SANDY BRAZ, DEPUTY EDITOR
PHOTOGRAPHY BY CATERINE DUPUIS

WE GET THAT you have mixed feelings when it comes

to cardio. Part of you loves the health and body benets that
come with bumping up your heart rate, but another part of you
cringes at the thought of another second on the stepper. But
maybe all your next workout needs is an injection of creativity
and some fresh air to rediscover your love of cardio. Enter this
playground plyo routinea fun and furious workout at the
same time.
Besides blasting fat with its explosive start/stop nature,
plyo has a ton of benets that include improved endurance,
agility, muscle growth, power and strength. This is because
theres a quick reacting and contracting of the muscles,
making the most of muscle elasticity, which means youll jump
higher, sprint faster, and get stronger with repeat workouts.
How to:
After a 5-minute warm up, complete
2 full rounds of the following routine.
If youre up for it, go a third round
(but its entirely optional), and youll
be heading into muscle growth
territory, as well as testing your
endurance on another level. To end
the workout, include a good stretch
to help activate recovery and soften
the muscles and ligaments.

10 STRONGFITNESSMAG.COM | Fall 2014

EXERCISE TIME/REPS HOW TO
Warm-up Light Jog 5 minutes Dont go too crazy; youre just warming up muscles and joints and starting to increase
your heart rate.

Bleacher Box Jump 45 seconds; as many Set up: Stand at the base of the bleachers, Action: Using your arms for momentum,
reps as you can facing the rst level. Bend your knees and explode o the ground bringing your knees
lower into a semi-squat position. up to your torso; land with both feet on the
bleacher. Hop down and repeat.

45 seconds; as many Set up: Using caution, place your hands on
Decline Push-Up
reps as you can one bench of the bleachers with your feet on
a higher bench behind you. Keep your core
tight and straighten your arms.
Action: Bend your elbows and lower your
upper body as low as you safely can.
Straighten your arms to push back up to
the starting position.

2 minutes; as many Set up: Stand on the lowest bench of the Action: Sprint to the top of the bleachers
Sprint bleachers. as quickly and safely as you can. Walk back
sprints as you can
down. Repeat.

1 minute; as many Set up: Place your feet on an upper bench of Action: Engage your core and walk your
Core Walkout the bleachers. Crouch down and place your hands down the steps as far as you can, one
reps as you can
hands on the next one down. at a time. Reverse the movement until you
are back to the start position and repeat.

Toe Tap 45 seconds; as many Set up: Stand on the ground facing the Action: Bring one toe up to touch the bench,
reps as you can bottom bench of the bleachers. then switch and touch with the other, so you
are hopping and alternating feet as quickly
as you can.

Tricep Dip 45 seconds; as many Set up: Place your hands on one bench Action: Bend your arms to lower your body
reps as you can behind you, elbows pointed back, with toward the ground, hold, then squeeze
your feet on a lower bench or the ground. your triceps and extend your arms to push
back up.

200-300
The number of
calories you burn for
every plyo routine
you complete
 TRAINING

SOLDIER ON
Before you
tackle this
CrossFit
workout,
youll need
to summon
the strength,
confidence
and bravery
of a hero.
PHOTOGRAPHY BY DAVE LAUS
MODEL LIBBY DIBIASE, CROSSFIT ATHLETE

14 STRONGFITNESSMAG.COM | Fall 2014

 SHOT AT FTW CROSSFIT, COLUMBUS, OH MAKEUP AND HAIR SARAH SCOTFORD

Fall 2014 | STRONGFITNESSMAG.COM

15
 Youve probably
heard that
CrossFit is a
popular method
THE DT HERO WOD
for getting ripped
among thousands of men and
women in uniform, from the
Marines to the Military. But did
you know that some of the sports
most difficult workouts are
named after soldiers who have
been killed in combat?
Thats right. If youve ever had
your butt kicked by a Badger,
a Michael or a Murph, then
youre already familiar with
these incredibly challenging
WODs (Workout of the Days) that
require every bit of grit, ounce of
strength and inch of muscle you
have to complete them.
This bad boy, known as the
DT Hero WOD, is no exception.
So check your ego at the door,
step up to the bar and find out
what youre made of.
Before You Begin
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16 STRONGFITNESSMAG.COM | Fall 2014
How to: Youre going to perform 5
rounds of the following three exercises
for time, meaning you can rest when
necessary, but your overall goal is to
complete the entire workout in as few
minutes as possible.
How much weight:
Well-trained female CrossFit athletes
use 110 pounds for this entire workout;
however, please do not attempt this if
its not a weight youre accustomed to.
Start low and work your way up to your
own personal best.
EXERCISE REPS
Barbell Deadlift 12
Hang Power Clean 9
Push Jerk 6
Perform one after the other. Complete
5 rounds for time.
Important Note: This WOD is intense
and fairly advanced, so unlike its
namesake, SSgt Timothy Davis, dont try
to be a hero. If youre new to this style of
training, drop the weight down or just
use the bar and focus on proper form and
safety. If youre a seasoned CrossFitter
or accustomed to these lifts, then by all
means, go for the heavy stuff.
WHO IS DT?
This workout was named after
United States Air Force Staff
Sergeant Timothy P. Davis.
Davis was killed in February
of 2009 while serving in
Afghanistan at the age of 28.
 BARBELL
DEADLIFT
SET UP: Stand in front
of a loaded barbell with
feet hip-width apart
and tucked under the
bar so it rests against
your shins. Keeping a
straight spine, squat
down and grasp the bar
with a shoulder-width
overhand grip. Maintain
a slight arch in your
lower back throughout
the movementdo not
round your back.
ACTION: To lift the bar,
contract your glutes and
hamstrings and extend
your legs to come to
standing. To lower the
bar, slowly push your
hips back and extend
your arms down towards
the ground, bending
your knees. Keep the bar
very close to your body
as you lower it.

FORM CHECK:
Keep your
chest lifted
and shoulders
back.

A.

B.

Fall 2014 | STRONGFITNESSMAG.COM 17

 practice
the
movement
with an
unweighted
bar

A.

18 STRONGFITNESSMAG.COM | Fall 2014

 HANG
POWER
CLEAN
SET UP: Stand holding the
bar with a shoulder-width,
overhand grip. Bend your
knees and hips slightly so
the bar is hanging at knee
level and your shoulders
are over the bar (A).
ACTION: The following is
performed in a quick and
fluid movement: Explo-
sively, jump upward a few
inches, extending through
your hips and torso (B).
Use the momentum to
bring the bar up your body
to shoulder height. At this
point, bend your knees
deeply to bring your body
under the bar, rotating your
elbows to point forward
as you catch the bar on
upturned palms in front of
your shoulders (C). Once
the bar is caught, straighten
your knees immediately
so you are fully extended.
To lower the bar, flip your
palms and rotate your
wrists to grab the bar with
an overhand grip, then
extend your arms back
downward.

B. C.

Fall 2014 | STRONGFITNESSMAG.COM 19

 PUSH JERK
SET UP: Stand with the weight racked
in front of your shoulders, palms turned
upwards and elbows pointing forward.
ACTION: Dip your body by bending at
the knees slightly to lower your hips, but
without pushing them backwards. Then,
explosively, extend your hips and raise
your heels (like a small jump) to increase
the bar speed and power. Move your head
back to allow the bar to pass as you extend
your arms and press it overhead, locking
out your arms. Hold, then slowly bring it
back down to the starting position. A.
MEET YOUR HEROES

LIKE THIS
WORKOUT?
Here are some other
Hero *WODs to put
you to the test:

MICHAEL
3 Rounds for Time:
Run x 800 meters
Back Extensions x 50 Find more
Sit-Ups x 50 of Libbyand
her WODsat
JERRY strongfitnessmag.com
For Time:
Run x 1 mile
Row x 2 km
Run x 1 mile

McGHEE
As many rounds as
possible in 30 min:
275 lb Deadlift x 5
Push-Ups x 13
24-inch Box Jumps x 9
B.

*Lets be real: Lec\jjpfli\X:ifjj=`kZfdg\k`kfifiXe8idpJ\i^\Xek#k_\j\NF;j

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20 STRONGFITNESSMAG.COM | Fall 2014

NUTRITION

DIET
Face-Off
Which is better for
athletes: Paleo, Keto
or Mediterranean?
Find out what
nutrition experts
say about three
of the trendiest
diets in fitness.
WRITTEN BY SANDY BRAZ, DEPUTY EDITOR

22 STRONGFITNESSMAG.COM | Fall 2014

WHETHER YOU LIFT
WEIGHTS, PLAY SPORTS,
OR RUN RACES,
when it comes to upping your
game, theres only one thing as
important as your training, and
thats your diet. The right
combo of nutrients can
power your workouts, build
and repair muscle and of
course, keep you lean.
But of the dozens of diets
getting attention in the tness
industry today, which one will get According to
you the results youre striving the Boston Medical
for? Should you banish carbs in Center, approximately
favor of red meat and oils, like 45 MILLION
AMERICANS DIET
Ketogenic dieters? Or only eat
foods that your ancient ancestors
did, like your friends that follow
Paleo? Maybe you should convert
EACH YEAR
(for reasons including athletic
to a more plant-based menu, performance and enhancement, not
like those on the Mediterranean just weight loss), spending
Diet? If youre confused by all the 33 billion dollars on food
latest food fads, keep reading. Our and related products.
experts weigh in on three of the
most widely talked-about nutrition
strategies tness bus follow.

THE
WHAT IT IS: says Emily Baker, RD, CSSD, carbs, Baker suggests the Keto
Known for its focus on fats, Keto Performance Dietitian and former diet be reserved for those in
is moderately protein-based dietitian for Navy SEALs. Because recovery from training or a sport,

KETO
and very low in carbohydrates.
In fact, strict Keto-dieters get
as much as 75 percent of daily
nutrients from fats and as few as
your brain cannot use metabolized or for moderate level exercisers.
fat for energy, your body has to I wouldnt recommend a Ketogenic
create ketones, resulting in a diet for a highly active athlete
metabolic state called ketosis. because of the extreme limitations

GENIC
five percent from carbs. These
principles are rooted in the
theory that when adequate carbs
arent available, the body feeds
on carbohydrate intake, which
WHO CAN BENEFIT: can severely hinder performance
If your weight loss results have and recovery, and possibly
come to a halt, Keto may help promote injury, says Baker.

DIET
off its fat stores, converting fat
into energy. When you eat a very
high fat diet, the fat is broken
down into fatty acids and glycerol,
(aka Keto) and glycerol is used for bodily
functions instead of glucose,
you bust through the plateau.
But this strict diet is very difficult
to follow, almost impossible to
maintain, and more likely to
hinder your workouts than help
them. Due to its extreme lack of
Carbohydrates serve as the
quickest source of fuel, and are
essential for quick movements
or bursts of energy, such as
power lifting or breaking into
a sprint.

Fall 2014 | STRONGFITNESSMAG.COM 23


THE
fructose became staples in our
daily meals. A Paleolithic diet
is meant to mimic what a hunter-
PALEO
gatherer or caveman would eat,
under the assumption that
biologically we have not evolved
LITHIC
enough to properly digest newer
foods, says Baker. Here, the
focus is on protein and fat from
animals, vegetables and some
DIET
fruit, while carb intake is
moderate. In addition to refined
sugars and processed foods,
some foods that are excluded
from this diet include legumes,
(aka The dairy, grains, and white potatoes.
Caveman Diet) WHO CAN BENEFIT:
WHAT IT IS: While the high protein count
This diet promotes eating the provides tons of amino acids
way our ancestors did, before for building and repairing lean
processed foods and high muscle, Paleo is a little low in
24 STRONGFITNESSMAG.COM | Fall 2014
the carb department to be a
sustainable diet plan for serious
athletes. Personally, I would
not choose a very low-carb diet
if I were in a high-performance
sport, like CrossFit, says
Lonnie Lowery, PhD, Exercise
Physiologist and nutrition
professor, who works extensively
with high performance athletes.
He adds that a Paleo diet is
the ideal plan for weight
management and leaning out
something fitness competitors
often require before they take
the stage, but without carbs,
eventually your training will
suffer. I typically recommend a
modified Paleo diet for athletes
who wish to follow it, by including
dairy and potatoes to increase
good carbohydrates for recovery.
THE
MED
DIET
(aka The Heart-
Healthy Diet)
WHAT IT IS:
The Mediterranean Diet earned
a reputation in the 1990s for
being an effective weight-loss
method, and attributes its
staying power to a growing body
of research supporting health
and cardiovascular benefits.
Inspired by the traditional
dietary patterns of countries
surrounding the Mediterranean
Sea, this way of eating is heavily
plant-based, consisting of
legumes, whole grains, fruits
and vegetables, with a heavy
emphasis on Omega-3 fatty
acids from oils, nuts and fish.
It also includes moderate
amounts of dairy and wine,
with only a small emphasis
on meats, explains Baker.
Synonymous with heart health
in the media, research also shows
that the Mediterranean Diet can
help reduce risks for other diseases
such as cancer, diabetes,
Parkinsons and Alzheimers.
WHO CAN BENEFIT:
The Mediterranean Diet can
be great for athletes because
its typically high in grains
and starchy foods, which fuel
muscles and high-intensity
activity. However, it can be too
low in protein for some athletes
if they are eating mostly plant-
based foods, says Baker, but
this can easily be modified by
including more fish and meat.
Consisting primarily of fruits
and vegetables, whole grains,
legumes and nuts, this diet
uses replacement alternatives
instead of eliminating foods
altogether. For example, instead
of butter, the diet calls for the
use of healthy fats like olive oil,
and rather than eliminating
meat, it reduces intake to a few
times per month, favoring fish
and poultry for protein sources.
recommend athletes strictly
follow any of these diets, says
Baker. If you find a diet that
works for you, she recommends
using it as a guideline and
modifying it by incorporating
more of the limited whole foods,
such as high quality dairy or
complex carbohydrates, so that
your diet becomes balanced.
Lowery adds that, just as
we wouldnt accept a one-size-

THE
fits-all approach from our
doctors when it comes to, say,
our blood pressure levels, its

LAST
important that we arent quick
to consume a diet that doesnt
take into account an individuals
current needs and body type.

The Carb
WORD
One might lose eight pounds
on a diet, while another person

In terms of weight loss, each of
these diets is effective to a certain
degree, especially when adhered
to correctly and combined with
an exercise program that
compliments it. But when it
comes to nutrients required for
muscle building and enhanced
athletic performance, they
may come up short. These
limitations are the reason Baker
warns against staying on any
one diet for too long. I dont
doesnt lose anything, says
Lowery, so its difficult to predict
how certain diets will affect
your body based on others
external results. Ideally, you
want to have your meal plan
individualized for you by a pro
or expert, rather than pulling
your menu from the pages of a
book or from the Internet.
A nutritionist is able to provide
a base line assessment of your
needs, which is especially
important in the fitness
industry, where nutrition is
essentially healthcare.
Connection
While all of these diets offer a unique set of pros
and cons, a commonality among them is the
manipulation of carbs in order to achieve the end
goal. Whether your goal is more efficient workouts,
faster recovery, increased muscle or a smaller
waistline, Baker stresses that carbs must be
present for energy and function. Although we get
energy from all calories, whether they are from fat,
protein or carbohydrates, our bodys most natural
and quickest form of fuel is glucose, which comes
from carbs, says Baker.

How they work:

MORE ON DIETS:
SFM HAVE YOU HEARD ABOUT
INTERMITTENT FASTING? GOT
QUESTIONS? GET THE FACTS
AT STRONGFITNESSMAG.COM.
Carbs are broken down
into glucose that is
for immediate energy
(such as sports drinks,
either released in the gels, etc.), and slower
bloodstream or stored carbs are important for
in the liver and muscles. blood sugar control,
Stored glucose serves weight maintenance,
as a fuel reserve for and energy reserves.
muscles during exercise A diet with an
and in between meals, extremely low-carb
adds Baker. The profile can help your
amount of protein, fat, body burn a bit of extra
and fiber paired with fat, but should only be
carbohydrates effects used as a short-term
how quickly sugar solution. Sticking with
is released into the it for too long wont
bloodstream; quicker do your body, or your
carbs can be beneficial workouts, any favors.

Fall 2014 | STRONGFITNESSMAG.COM 25

TRAINING

BEYOND THE
BENCH
PRESS
Put your entire upper body to work with
this super-eective superset routine.
ROUTINE WRITTEN AND MODELED BY CARLEEN LAWTHER, BA, PTS, WBFF BIKINI PRO
PHOTOGRAPHY BY PAUL BUCETA

LETS BE REAL. Women today want a little muscle on

HAIR & MAKEUP LORI FABRIZIO

their frames. The days of seeking the ultra-lean body type are
on their way out, and being replaced by new goals: sculpted
arms, strong backs and striated chests and shoulders. If that
sounds like something youre after, take this workout with you
the next time you hit the gym. It will help you get the upper body
MODEL CARLEEN LAWTHER

youre striving for, by mixing tempos and techniques that build

both lean muscle and awesome strength.

26 STRONGFITNESSMAG.COM | Fall 2014

Fall 2014 | STRONGFITNESSMAG.COM 27
The Workout
How to: Perform each superset
(meaning do all the reps of one SUPERSET REPS TEMPO REST TOTAL SETS
exercise in the set, followed
immediately by the next), rest for Dumbbell Pullover 10-12 Moderate 60 sec 3
the recommended time, and then +
repeat. Complete all sets of one Incline Dumbbell Fly 12-15 Moderate
superset before moving to the next.
Bent-Over Barbell Row 8-10 Slow 90 sec 4
Pay attention to the speed of +
each exercise: When the tempo is Neutral-Grip Bench Press 8-10 Slow
slow and the reps are low, go a little
heavier. Really focus on form and Sternum Chin-Up 6-8 Slow 90 sec 3
the working muscle as you slowly +
lift and lower the weight. Cable Crossover 6-8 Slow

INCLINE DUMBBELL FLY

Set Up: Grab two dumbbells and lie on an incline
Superset 1 bench, adjusted to approximately 30-45 degrees.
Hold the dumbbells above your upper chest with
palms facing each other and arms slightly bent.
Action: Open your arms, rotating at the shoulders,
lowering the weights to about chest level at either
side. Squeeze your chest and raise the dumbbells

A.
+ back to the starting position.

B.

Dumbbell Pullover
SET UP: Lie on a flat bench
holding a dumbbell in both
hands straight above your
chest with arms slightly bent.
ACTION: Keeping your upper
back fixed to the bench, lower
the weight in an arc motion
behind your head until your THIS SUPERSET HELPS WARM UP THE
upper arms are parallel with MUSCLE TISSUE BY MOVING IT THROUGH
the ground. Hold, then slowly A FULL RANGE OF MOTION BEFORE
return to the starting position. PUTTING IT UNDER HEAVIER LOADS.

28 STRONGFITNESSMAG.COM | Fall 2014

 THESE HEAVY
COMPOUND
MOVEMENTS HELP
TO INCREASE
MUSCLE SIZE AND
IMPROVE TONE.

Superset 2
BENT-OVER
BARBELL ROW
Set Up: Holding a weighted
barbell with an overhand
grip, hinge from your hips,
bringing your torso forward
until it is almost parallel
to the floor, while slightly
bending your knees. Extend
your arms so they are
perpendicular to the floor.
Action: Brace your abs and
initiate the movement by
retracting your shoulder
blades. Focus on using your
back muscles to pull the
barbell towards your chest,
keeping your arms tight to
your sides.
 Superset 3
STERNUM
CHIN-UP
Set Up: (Use an assisted
chin-up machine if needed).
Grasp the chin-up bar with a
shoulder-width underhand
grip. Hang below the bar
with arms fully extended
and tilt your chest to gaze
upwards.
Action: Pull yourself up until
your chest meets the bar.
Hold for a moment, then
very slowly lower back down
to the starting position.

A.

B.

Neutral-Grip SET UP: Holding a dumbbell in

each hand with a neutral grip
(palms facing in), lie on a flat

Dumbbell bench with your elbows bent.

The weights should be next to
your chest on either side.

Chest Press ACTION: Extend your arms

to press the weights straight
up, squeezing your chest at
the top of the movement, then
slowly lower back down.

30 STRONGFITNESSMAG.COM | Fall 2014

Cable
Crossover
SET UP: Attach single-
grip handles to the pulleys
about two-thirds of the
way up a cable apparatus
and set the weight to the
desired resistance. Grasp
a handle in each hand
and stand in the middle of
the apparatus, stepping
forward with one foot.
ACTION: Keeping your
chest lifted, raise your
arms out to the sides
with elbows slightly bent.
Squeeze your chest to
bring the handles together
in front of your body. Pause
before returning to the
start position.

A.

B.

THESE ARE MORE STRENGTH-ORIENTED

EXERCISES THAT HIT THE FRONT AND
BACK OF THE ARMS, ENTIRE SHOULDER
GIRDLE, BACK AND CHEST.

Fall 2014 | STRONGFITNESSMAG.COM 31

COOL DOWN

Great
Lengths
WRITTEN BY SANDY BRAZ
PHOTOGRAPHY BY DAVE LAUS

Take stretching to a deeper level

with the help of a yoga strap.

34 STRONGFITNESSMAG.COM | Fall 2014


The
Routine
Seated Forward Bend
What it stretches: Hamstrings
SET UP: Sit with your legs
extended out in front of
you with feet together.
Place the strap around
the middle of both feet
and hold the strap at
both ends.
Supine Half Moon
What it stretches: Adductors and Hips
SET UP: Lie on your back
with your right leg in the
HAIR & MAKEUP LORI FABRIZIO
air and your left leg rmly half way, and back to the
on the mat. Place the strap
around the bottom of your
right foot and hold on to
the end of the strap with
some tension.
MODEL DIANA SKIFIC
ACTION: Slowly lower your
leg to the right, keeping
your shoulders at on the move your hands up the
ground; lower down a
TRY AND TOUCH YOUR TOES. tight from training, this routine
Your sculpted-yet-sti might just give your muscles
hamstrings may keep you from some much needed relief.
reaching them on your own,
but a yoga strap can be a game QUICK WORD OF CAUTION:
changer when it comes to get- A strap can drastically
ting a full stretch. Adding it to increase your range of motion
your post-workout routine simply by acting as an extension
improves flexibility by helping of your arms. But because of
you ease more deeply into this newfound length, it is
poses, and oers a bit more recommended that you go
support when doing forward easy at rst, especially if you
and side bends. If youre feeling dont stretch regularly.
Thrifty Therapy: You dont need to buy a fancy
yoga strap. You can use any long piece of fabric such as
a belt, scarf, neck-tie or resistance band.
Perform one round, holding each
pose for up to 30 seconds. Work
your way up to a full minute as
you become more advanced.
ACTION: Inhale and
lengthen your spine, then
exhale and draw your
chest towards your legs,
gently pulling on the strap
to deepen the stretch. Do
not round your shoulders.
quarter of the way, then
back to the center, then
center, then nally all the
way down, or as far as you
can go without straining
the muscles you should
just feel a nice stretch.
Repeat with the other leg.
TIP: To deepen the stretch,
strap towards your foot.
Fall 2014 | STRONGFITNESSMAG.COM 35
 SET UP: Lie on your back with your right foot in the air and your left
leg at on the mat. Place the strap around the bottom of your right
Rotated foot and hold on rmly to the end of the strap with your left hand.
ACTION: Slowly lower your right leg toward the left side of your body,
Half Moon getting your foot as close to the oor as possible without lifting your
hips off the ground. Repeat with the other leg.
What it stretches: TIP: Place your arm out to the side to help counter-balance this move.
Abductors and Glutes

Mountain Pose (side bend)

What it stretches: Intercostal
muscles and Triceps
SET UP: Stand with feet shoulder-width apart and
arms above your head while holding the strap
rmly in your hands.
ACTION: Inhale and bend at the hips to lean to the
right, stretching as far as you can comfortably go,
lengthening through your side. Allow the weight of
your body to deepen the stretch.
TIP: Keep your knees slightly bent to help support
your lower back.

Wide Stance Forward Bend

What it stretches: Chest, Shoulders and Hamstrings
SET UP: Stand with your feet far ACTION: Bend forward at the hips and
enough apart to feel a slight stretch in bring your chest towards your legs.
the adductor muscles. Grip the strap As you do this, allow your arms to lift
behind the center of your back, palms behind you, as far as is comfortable.
facing away from you. Hold, then come up very slowly.
TIP: Inhale deeply as you come up.
SFM For more yoga tips and routines check out strongtnessmag.com

36 STRONGFITNESSMAG.COM | Fall 2014

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INJURY REPORT Advice for the prevention, care and recovery of sports and fitness related injuries.

WRITTEN BY
DR JAMES HO, DC, BHSC

THE RE-ICE

Cold METHOD
A modied version of the RICE
method, this can be an even
more eective guide to healing
quickly and safely.

Comfort
ICING AN INJURY CAN BANISH PAIN AND SPEED
RECOVERYBUT ONLY IF YOU ICE IT RIGHT.
FOR DECADES, athletes have turned to the
RICE method (Rest-Ice-Compression-Elevate)
as a trusted strategy for treating strains and
sprains. Despite some contradicting research
arguing against the use of ice, there is still
enough evidence to support the fact that when
applied properly, ice is one of the simplest
and best methods for treating moderate acute
injuries. The key is to know when and how to
use ice in order for it to be effective, otherwise,
you could be doing more harm than good.
When to ice:
Applying ice is best for moderate acute injuries
(the kind that are new and painful enough
that you cant just walk them off and get on
with your workout). Mild acute injuries, on the
other hand, are those that can be eased with
a few minutes of rest and a bit of massage or
stretching. These injuries do not require ice.
How to ice:
For optimal temperatures, wrap a sealable bag
of melted ice, a bag of frozen vegetables or an
ice pack in thin towels and apply to the injured
area for a maximum of 15 minutes. Thick
areas such as the thigh, back, or shoulders can
tolerate 10-15 minutes, however, thin areas
such as the ankle or knee will require only 8-12
minutes. Leaving the ice on too long can increase
inammation and swelling, delaying recovery.
Remove the ice and let the area warm back up
with some gentle movement and light stretching.
Repeat 3-4 times for a couple of days.
RETURN TO ACTIVITY:
Start with gentle movements
that are within your tolerance
of pain to help maintain the
neurovascular conditioning
of the injured area. If the pain
is sharp or intense, Rest until
you can begin to move the area
again with little or no pain.
ICE: When used properly, ice
acts as an anti-analgesic and
anti-inflammatory on damaged
tissues, helping to reduce
swelling and pain and allowing
you to move the area sooner.
COMPRESS: Compression
as well as ice reduces swelling,
relieving the painful pressure
of the surrounding area. Use
an Ace bandage or kinesiology
tape to secure the ice pack
to the injury.
ELEVATE: Elevation uses
gravity to help drain inflamma-
tory fluid from the injury. While
using compression and ice,
have the injured area resting
above the level of the heart.

Safe Training,
Dr. James Ho

38 STRONGFITNESSMAG.COM | Fall 2014

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