YO U R FA ST T R AC K TO F I T N E S S

LOOK
& FEEL
YOUR
BEST TIPS TO
FIND THE
BEST
PERSONAL
SWEAT& TRAINER
SCULPT
FLAT ABS FAST!

HIGH SEXY
PROTEIN THIGHS
MEALS AND A TIGHTER
BOOTY
MADE EASY

CHELSEA
MUSCLEANDFITNESSHERS.CO.ZA
DECEMBER 2022 R45
20019
Bodybuilder and an
9 772519 018005
aspiring Personal Trainer
KOCESKI
Publisher DHS Media (Pty) Ltd
Chief Executive Officer Dirk Steenekamp

EDITORIAL
Managing Editor Jason Fleetwood - jason@dhsmedia.co.za
Client & Digital Manager Louise Van Der Nat - louise@dhsmedia.co.za
Illustration Editor Craig Toontas - craig@dhsmedia.co.za
Motoring Editor John Page - john@dhsmedia.co.za
Senior Photographer Garreth Barclay - garreth@dhsmedia.co.za
Senior Photo Editor Luba V Nel - luba@dhsmedia.co.za
Food Editor Izelle Hoffman - izelle@dhsmedia.co.za

ART & PHOTOGRAPHY

Designer Koketso Moganetsi
Photo Director Garreth Barclay

ADVERTISING
National Sales Manager Pieter Lourens - pieter@dhsmedia.co.za

OFFICE: 1st Floor, Block 6, Fourways Office Park, Cnr Roos St

and Fourways Blvd, Fourways, Johannesburg, South Africa
PHONE: + (27) 10 006 0051
WEB: MUSCLEANDFITNESSHERS.CO.ZA
FACEBOOK: MUSCLE & FITNESS HERS SOUTH AFRICA
TWITTER: @M&FHERSMAG
INSTAGRAM: @MUSCLEANDFITNESSHERSMAG

WEIDER PUBLICATIONS, LLC

A SUBSIDIARY OF AMERICAN MEDIA, INC.
Chairman, President & Chief Executive Officer David Pecker
Executive Vice President/Chief Marketing Officer Kevin Hyson
Executive Vice President/Chief Financial Officer Chris Polimeni
Executive Vice President, Digital Media Operations/
Chief Information Officer David Thompson
Senior Vice President/Chief Digital Officer Brian Kroski
Senior Vice President, Operations Rob M. O’Neill
Vice President, Consumer Marketing Ephraim R. Brennan

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.

Muscle & Fitness HERS South Africa is published by DHS

Media Group (Pty) Ltd in South Africa for South Africa.
Material in this publication, including text and images, is
protected by copyright. It may not be copied, reproduced,
republished, posted, broadcast, or transmitted in any way
without written consent of DHS Media Group (Pty) Ltd. The
views and opinions expressed in Muscle & Fitness HERS South
Africa by the contributors may not represent the views of the
publishers. DHS Media Group (Pty) Ltd as well as its
employees accept no responsibility for any loss that may be
suffered by any person who relies totally or partially upon any
information, description, or pictures contained herein. DHS
Media Group (Pty) Ltd is not liable for any mistake, misprint,
or typographic errors. All prices shown are in ZAR. Any
submissions to Muscle & Fitness HERS South Africa become
the property of DHS Media Group (Pty) Ltd. © 2017 American
Media, Inc. The name “Muscle & Fitness HERS” and the Muscle
& Fitness HERS logo are registered trademarks of American
Media, Inc., and used under license by DHS Media Group (Pty)
Ltd. All rights reserved. The United States edition of Men’s
Fitness is published monthly by American Media Inc.

Printed in RSA We assume no responsibility for returning

unsolicited material, including but not limited to photographs,
artwork, manuscripts, and letters.
 PERSONALITIES MY WORKOUT
TRUE GRIT
IFBB bikini pro Darah Diaz didn’t make the 2019
Olympia. But with a hamstring workout like hers, Diaz
hopes to make her absence in Las Vegas a short one.
BY M&F HERS EDITORS
AFTER COMPETING in
the 2018 Olympia during a rookie
season highlighted by runner-up
finishes in both the Toronto and New
York Pros, Darah Diaz failed to qualify
for the 2019 Olympia.
Diaz, 24, however, is now
keeping her list of 2020 events close
to the vest, as she is already preparing
for a rebound season. “Not announc-
ing the shows now puts less pressure
on myself, mentally and physically,”
she says.
The 2017 NPC Universe winner
does share her hardcore hamstring
routine that she hopes will help her
return to the O stage. “I used to work
6 | M & F H ERS | DECEMBER 2022
quads and hamstrings together, but I
couldn’t get as good of a pump,” Diaz
says. “Once I split them, I saw the best
results in my legs.”
LYING
HAMSTRING CURL
4 sets of 20 reps
superset with
air hamstring curl (plyo)
4 sets of 20 reps (per leg)
DO IT LIKE DARAH: “For lying curls,
keep your hips on the pad and focus
on your hammies pulling up the
weight; don’t force your whole body
to bring them up.”
SQUAT
4 sets of 10 reps
superset with
good morning
4 sets of 10 reps
DO IT LIKE DARAH: “Try to keep
your head in line with your back
when doing good mornings.
It’s easy to tilt your neck forward
or backward, but doing this will
help prevent any undue strain
on your neck.”
CABLE ROMANIAN
DEADLIFT
4 sets of 15 reps
DO IT LIKE DARAH: “I like to either
pyramid up in reps or do a dropset.
Pyramiding helps me build great
hamstring strength.”
CABLE SQUAT
4 sets of 20 reps
DO IT LIKE DARAH: “It’s just a regular
squat, but with this move I like to
first squeeze the glutes before
rising. Think of the move as more
of a thrust than a squat.”
DUMBBELL
ROMANIAN DEADLIFT
4 sets of 15–20 reps
DO IT LIKE DARAH: “I like using
VersaGrips to help me pick up
heavier weights. With these, I like
to increase the weight each time—
that’s why the reps may fall between
15 and 20 reps.”
HAMSTRING CURL
4 sets of 12 reps
DO IT LIKE DARAH: “Sometimes I’ll
put my hands on my hamstrings
to make sure I can feel my muscle
moving. I like to switch these up
between equal-reps full-range curls
EDGAR ARTIGA
and equal-reps quick pulses to
give an extra pump of blood to the
hamstrings.”
 HOW DIAZ DOES IT
“I used to work quads
and hamstrings together,
but I couldn’t get as good of a
pump. Once I split them, I saw
the best results in my legs.”
—Darah Diaz
(Instagram @darahnycole)

TRAINING
DIAZ’S
WORKOUT SPLIT

Day Exercise

MONDAY Hamstrings,
glutes

TUESDAY Shoulders,
triceps
WEDNESDAY Quads, glutes

THURSDAY Back, biceps

FRIDAY Hamstrings,
glutes
SATURDAY Shoulders, back

SUNDAY Off

DECEMBER 2022 | M &F HE R S | 7

 PERSONALITIES ON THE RISE

HER STOCK IS RISING

Mild-mannered financial whiz by day, IFBB Pro League bikini phenom by night—
Breana Wigley finds balance and success between two very different worlds.
BY MICHAEL BERG

BREANA WIGLEY leads a

double life. When she’s not putting TRAINING
her business management degree to WIGLEY’S
work for a multinational bank, the RESISTANCE-BAND
25-year-old is training hard and GLUTE WORKOUT
hitting the contest circuit, steadily
rising up the ranks of the IFBB Exercise Band Sets Reps
Professional League bikini division. Placement
“I don’t talk about it much at work, FIRE Above 3 10
because I don’t want my managers HYDRANT knee
Googling me and finding my glute
DUMBBELL Above 3 12
shots,” she says. CURTSY knee
Balancing it all isn’t easy, Wigley KNEE
admits, but her lifelong habits have PLANK Around 3 12
led the way. “I developed structure JACK calves
and discipline as a kid growing up in
STANDING Around 3 15
Memphis, because I had to make sure DIAGONAL calves
I would organize my day to be able to KICKBACK
do everything I wanted,” she recalls.
DONKEY Above 3 15
In college, Wigley employed her KICK knee
discipline and work ethic to get
stronger. “I thought, ‘Hey, I could go
for the 35-pound dumbbells,’ and soon
found out, ‘No, you need to start with
the 5s,’ ” she recalls. “I’m super-
ambitious in all things, but lifting Since then, Wigley has juggled
weights in the gym humbled me a lot.” her full-time career with a busy pro
Still, she developed quickly, competition schedule, finishing in
becoming an instant success from the top 10 in her eight contests thus
the moment she stepped onstage. Just far, including runner-up at the 2019
five months after taking the overall at Greater Gulf States Pro Bikini show.
her first local show, she won her pro With the help of Atlanta-based
card at the 2017 North American coach Kenae Yancy and her husband,
Championships. Daniel, Wigley is looking to
qualify for the 2020 Bikini
Olympia. Her next step there is
to pack on more muscle. “I’ve
been competing at 103 to 105
onstage, and we want to come
in around 110,” she says.
Of course, between balancing a
relationship and two jobs, a few extra
pounds shouldn’t be a problem for
BREANA WIGLEY this all-around pro.
(FORMERLY TURNER)
Birth Date: Feb. 27, 1994
Height: 5'5"
Contest Weight: 105 lbs
Residence: Charlotte, NC
Website: officialbrewigley.com
Instagram: @bre.faith.fit
PHOTOGRAPH BY DAN RAY

8 | M & F H ERS | DECEMBER 2022

 PERSONALITIES WINNING WORKOUT

Graber has competed in more than

40 IFBB Pro League contests in her
eight-year career.

TRAINING
GRABER’S “GIANT
KILLER” WORKOUT

GIANT KILLER DIRECTIONS: Perform all exercises in

a giant set one after another, with no
rest between moves. Rest at the end of
each giant set for a minute or so before
Reigning 2019 Fitness International champ repeating the whole set.
Ryall Graber blasts her back, chest, delts, GIANT SET 1
and arms to new heights with this unique Exercise Sets Reps
interval-and-weight-training combo. BY MICHAEL BERG SMITH MACHINE 3 10–12
SEATED PRESS
AT AN age when many of us couldn’t imagine doing a cartwheel, 41-year-old ANGLED 3 15
Ryall Graber continues to defy Father Time. The 2018 Fitness Olympia runner-up BARBELL PRESS
earned two major titles in 2019: the Fitness International and Arnold Classic BENTOVER 3 15
Australia Fitness show. One of the 5'4", 125-pound Canadian native’s keys to DUMBBELL FLYE
success is her giant-set-focused training, which she uses to keep her metabolism BATTLE ROPE 3 45 sec.
healthy as she scales back cardio. “I get to eat more closer to a show because my
metabolism is so healthy, which means I feel better and leads to winning all
around,” Graber says. GIANT SET 2

Exercise Sets Reps

PULLUP 3 To failure
CRANKING UP THE BURN then move on to the second. For
“Mixing intervals with giant sets the weighted moves, choose a
WIDE-GRIP 3 15
increases my metabolism, burns resistance with which you reach SEATED ROW
more calories during and after failure within the rep range.
training than standard steady-state PLYOMETRIC 3 15
PUSHUP
cardio and weight workouts, and PLAYING THE ANGLES
increases fat loss,” Graber says. For the angled barbell press, TREADMILL 3 45 sec.
SPRINT
stand with your feet shoulder-
GO FOURTH AND CONQUER width apart and hold a barbell at
For each of the two giant sets, clavicle level with an underhand, CORE FINISHER
do the four listed moves back- shoulder-width grip. Slowly press Exercise Sets Reps
to-back without rest. Then rest it overhead and in front of you at a
one minute and repeat the sequence 45-degree angle, then back down LYING LEG RAISE 3 20
twice. Do all sets for the first group, under control. TRX PLANK 3 60 sec.
PHOTOGRAPH BY CHRI S N ICO L L
DECEMBER 2022 | M &F HE R S | 9
 PERSONALITIES OBSTACLE COURSE RACING
TRUE GRIT
Spartan Race pro Faye Stenning is a
serious savage on the course.
BY ANTHONY O’REILLY
What was it that got you into
obstacle course racing?
I kind of got pulled into it because my
ex-boyfriend wanted to try it out. I
won my first race [in 2013] by 20
minutes, and I was like, “This is so
dumb—there are no real athletes in
this sport.” But then I went to the
States [from Canada] and started
doing races and started not winning.
That got me hooked. I was like, “I
guess that this isn’t as easy as I
thought it was.”
Spartan Races require full-body
strength and lots of endurance.
How do you train for them?
I train a lot with marathoners in New
1 0 | M &F H ERS | DECEMBER 2022
FOR MORE
Follow Stenning
on Instagram
@fayestenning_ocr.
Faye Stenning, 29,
has quickly become
York City to improve my aerobic one of the world’s
top obstacle course
engine. In the evenings, I’m in the racing athletes.
gym lifting really, really heavy
[weights], doing short bursts of power
and strength. And then there’s all this
other type of stuff around, like yoga
and rock climbing.
It’s tough for racing to pay the bills.
Do you have another job?
I own Grit Coaching, an online
training company. I’ve partnered with
[Jessica O’Connell], one of my friends
that I’ve ran with since high school.
She’s an exercise physiologist and a
former Olympic runner. I wanted a
running coach to come on board and
utilize some of the principles of track
 and marathon racing to help turn
some of these stronger athletes into
more runners.
You captured third place at the 2016
Spartan World Championships. Do
you think you could win the title?
Living in New York City, I’m an
C O U R T E SY O F S PA R TA N
anomaly as a pro in this sport. All my
competition lives at high altitudes,
like in Colorado or in the mountains.
They’re just out every day in the
mountains, climbing up and down,
carrying sandbags and buckets. For
me to say, “Yeah, I want to win,” but
then not be willing to move—it’s
probably not a realistic goal, because
I’m not willing to do what it takes. It
would take a whole lifestyle change.
So what’s your goal?
Top three is my goal. I think with my
team here in New York City—my
strength coach, and with my training
partners, and just a great marathon
community in New York—I can be
good enough to podium at the World
Championships.
Now that your season is over, what’s
your plan for the off-season?
I might run some lower-key races, just
for a little bit of money. Usually things
kind of die down after [Worlds]. I kind
of enjoy Christmas, see my friends, my
family, and get a little chubby.
DECEMBER 2022 | M &F HE R S | 1 1
 PERSONALITIES STRENGTH

AMANDA
LAWRENCE
At 22 years old, she
holds three world
powerlifting records—
and is just getting
warmed up.
BY ROSE MCNULTY

AMANDA LAWRENCE not only

took first at the women’s -84kg open
class at this year’s IPF World Classic
Powerlifting Championships—she did
it in style, breaking three world
records with a 536-pound squat,
556-pound deadlift, and 1,352-pound
total. Not bad for a 22-year-old with
only three and a half years of training.
She’d go on to tie that total to win
the 84kg weight class at the USA
Powerlifting’s Raw Nationals in
October. Here’s her take on training,
mindset, and social media.

NATURAL TALENT
I had never trained the squat, bench,
or deadlift before my first meet in
June 2016. Then I started training the
January before. I squatted every day for
four months, and I ended up breaking
the American junior squat record.
BALANCING ACT
I’ve noticed the heavier you start
squatting—especially, for me, once
I got into the 500s—it’s harder to
recover as fast from that. I used to
squat three days a week, but I’m down
to two days a week. Then I deadlift
glute and hamstring work. Also, I
don’t believe that accessories are a
massive game changer, either. The
more you do the movement, the better
you’ll be at it.
JUST SAY NO
COURTESY OF WHITE LIGHTS MEDIA

NEVER SETTLE
To win Worlds was pretty cool. Going
forward, I want to show what [my
coach, Joey Flexx, and I] can actually
do. I’m not comfortable just compet-
ing at one world championship,
because it can be taken away before
you know it.
twice a week, and then I bench up to
four days a week.
HOW TO ACCESSORIZE
Your accessory movements should
depend on where your weak points
are. For example, for squats, my quads
are pretty developed, so I do more
I’m pushing women’s strength to new
heights, and I think that’s the reason
why [people assume I’m on steroids].
Honestly, I take it as a huge compli-
ment if somebody thinks I am, because
I’m not. I’ve been drug tested maybe 10
times in the past three years, because
I’m on an out-of-meet athlete-locater

1 2 | M &F H ERS | DECEMBER 2022

 TRAINING
SQUAT AND BENCH

Exercise Sets Reps

LOW-BAR SQUAT 3 7

BENCH PRESS 5 3
CLOSE-GRIP 3 8
BENCH PRESS

BELT SQUAT 3 12
OVERHEAD PRESS 4 10
FACE-PULL 3 12

form. They know where we are at all My way of thinking is, “Do your
times, so they could show up at any best, and success will come with it.” TRAINING
point and drug test me. One of the things that bothers me
LAWRENCE’S SPLIT
about the internet is that people try
SOCIAL CIRCLE to portray Dani Melo [Lawrence’s
chief competition] and me as rivals, Day Exercise
My Instagram [miss.amanda.ann]
blew up, and I feel like my account but in reality, we push each other,
MONDAY Squat and bench
receives a lot of hate because people but we wouldn’t be happy if we just
only tried to one-up the other. You TUESDAY Bench
don’t know [powerlifting]. But at the
same time, for all the hate, there are so can’t hate somebody for being just as WEDNESDAY Deadlift
many nice comments. good as you.
THURSDAY Bench
FRIDAY Squat
YOU VERSUS YOU
I don’t like comparing myself to SATURDAY Deadlift and bench
others, because it eats you alive. SUNDAY Off

DECEMBER 2022 | M &F HE R S | 1 3

1 4 | M &F H ERS | DECEMBER 2022
CHELSEA
KOCESKI
Model @Chelskayy

By HERS South Africa

DECEMBER 2022 | M &F HE R S | 1 5

 Such an honor to have you on Muscle &
Fitness Hers, everyone has their own special
story about how they got involved in health
and fitness. Could you tell us a little bit about
your journey to where you are today?

,VWDUWHGÀWQHVVE\SOD\LQJHYHU\VSRUWWKHUHZDV
JURZLQJXS,GLGSRZHUOLIWLQJLQPLGGOHVFKRRO
DQGHYHQWXDOO\DVDQDGXOW,DSSURDFKHG
ERG\EXLOGLQJ,KDYHDOZD\VWULHGWRWDNHJRRG
FDUHRIP\VHOIDQG,KDYHEHHQERG\EXLOGLQJ
FRQVLVWHQWO\IRUWKHODVW\HDUQRZDQGP\JRDO
LVWREHFRPHDSHUVRQDOWUDLQHU

What is your typical workout routine?

0\W\SLFDOZRUNRXWURXWLQHLVDGD\DZHHN
SODQ0\IDYRULWHVFKHGXOHJRHV6KRXOGHU
/HJV$UPV%DFN*OXWHV,OLNHWRGRDEVDQG
FDUGLRRQQRQOHJGD\V

Do you work out with a particular trainer and

what are a few of the top things they’ve
taught you?

,KDYHKDGWKHPRVWDPD]LQJWUDLQHUIRUWKHODVW
\HDU*DEULHO(GZDUG3HUHD#*)LW3HUIRU
PDQFHRQ,*+HKDVWDXJKWPHVRPXFKDQG
KDVEHHQVRKHOSIXODQGNQRZOHGJHDEOHLQ
WHDFKLQJPHDERXWQXWULWLRQDQGWKHVFLHQFH
EHKLQGRXUH[HUFLVHSODQDQGPHDOSODQV+HKDV
DOVRLQVSLUHGPHWREHFRPHD&HUWLÀHG3HUVRQDO
7UDLQHUP\VHOI

Keeping camera-ready sounds like a

full-time job! What is your diet and
supplementation like?

,DPSUHWW\JRRGDWVWD\LQJRQP\GLHWDQGPHDO
SUHS,WU\WRHDWRUJDQLFDQGQRQ*02DVPXFK
DV,FDQ,SUHSP\OXQFKHVDQGGLQQHUVWZLFHD
ZHHNWRVWD\RQWUDFN,WDNHP\VKDUHRI
YLWDPLQVHYHU\GD\DQGP\IDYRULWHVXSSOHPHQWV
,XVHDUHIURPP\VSRQVRU5DJH3UHZRUN
RXW,DOVRXVHWKHLU6OLQSLOOVDQGORYHWKH
UHVXOWVIURPWKDWWRR

1 6 | M &F H ERS | DECEMBER 2022

DECEMBER 2022 | M &F HE R S | 1 7
1 8 | M &F H ERS | DECEMBER 2022
DECEMBER 2022 | M &F HE R S | 1 9
 What would you say are the most common
fitness myths that need to be busted in the
industry today?
7KHPRVWFRPPRQP\WKVLQWKHLQGXVWU\,
QRWLFHZRXOGKDYHWREH1RERG\FDUHVZKDW
\RX·UHGRLQJLQWKHJ\P7KH\UHDOO\GRQ·W
WKH\·UHSUREDEO\WRREXV\LQWKHLURZQKHDGRU
ORRNLQJDWWKHPVHOYHVLQWKHPLUURU$OORI
XVORRNVWXSLGLQWKHJ\PVRPHWLPHVRUDW
VRPHSRLQW6RQRERG\·VJRLQJWRMXGJH\RX
IRUDVNLQJDTXHVWLRQRUWU\LQJWRÀJXUHRXWD
PDFKLQH$EH[HUFLVHVJHW\RXDEV
What advice can you give us on how to end
the rest of this year the most successful
yet, whether it's in business, self-improve-
ment or health and fitness?
20 | M &F H ERS | DECEMBER 2022
%XLOGLQJKHDOWK\KDELWVLVFULWLFDOWRDQ\
OLIHVW\OH6RMXVWWDNHVPDOOVWHSVHDFKGD\DQG
EHSDWLHQWZLWK\RXUVHOIDV\RXOHDUQWRPDVWHU
JRRGKDELWVDQGSURSHUSODQQLQJ,IZHGRQ·W
KDYHDSODQZHSODQWRIDLO
What’s your top three go-to nutritious
snacks?
3LVWDFKLRV\RJXUWDQGEHHIRUYHQLVRQMHUN\
What workout apps or online sites do you
recommend or use?
,·YHQHYHUXVHGDQ\DSSVRUZHEVLWHVIRU
ÀWQHVV,WKLQNLWLVPRVWLPSRUWDQWWRHGXFDWH
\RXUVHOIDVPXFKDVSRVVLEOHDERXWÀWQHVVDQG
QXWULWLRQDQGIRFXVRQDKHDOWK\OLIHVW\OH
Where can our readers find out more about
you?
7XQHLQWRP\)DFHERRNDQG,QVWDJUDPRUDQ\
RIP\SODWIRUPVWRNHHSXSZLWKPHDQGWREH
DSDUWRIP\H[FLWLQJWUDQVLWLRQWREHFRPLQJD
RQOLQHSHUVRQDOWUDLQHU,*#&KHOVND\\#
&KHOVHDERG\\)%&KHOVHD.D\\2QO\)DQV
Any parting words of wisdom?
)LWQHVVLVDOLIHORQJFRPPLWPHQWWRDKHDOWK\
OLIHVW\OH,WVKRXOGEHIXQDQGVRPHWKLQJ\RX
ORRNIRUZDUGWRVRGRZKDWZRUNVIRU\RXDQG
NHHSV\RXDFWLYH%XWDOVREHSDWLHQWZLWK\RXU
JRDOVDQGWDNHWLPHWRUHÁHFWDQGEHSURXGRI
\RXUVHOIIRUDOOWKHSURJUHVV\RXDUHPDNLQJ
DORQJWKHZD\GHVSLWHDQ\LQHYLWDEOHVHWEDFNV
EHFDXVHOLIHDQGSHRSOHDUHQ·WSHUIHFW
DECEMBER 2022 | M &F HE R S | 21
 PERSONALITIES SUCCESS STORY

PAVING HER
OWN WAY
Pageant champion and actress
Emily Shah has worked hard
to earn all that she’s got.
BY BOBBI DEMPSEY

PHOTOGRAPH BY J E SS I ELY N PA LU MB O
22 | M &F H ERS | DECEMBER 2022
H A I R B Y Z U L L AY S E V I L L A . M A K E U P B Y A N G E L I C A A L B E R T I

AT 24 YEARS OLD, Emily Shah has already compiled an impressive résumé. PAYING HER DUES
She’s a trained dancer and a theater veteran and was named Miss New Jersey in Having a father in the entertainment
2014. She’s also served as an assistant on the sets of blockbuster films like Captain industry gave Shah a bit of a head start,
America: The Winter Soldier and Fast & Furious 7. But it’s her latest project that but she says that doesn’t get you far if
she considers her big break—and the one about which she’s the most passionate you can’t prove yourself. “There’s a lot
and proud. of pressure to do your job well,” she
says. Shah logged many hours in the
less glamorous roles on sets over the
SPREADING THE WORD And a few months later, they end up years. “I’d fill in across many different
Shah stars in Jungle Cry, a film based winning the [Junior Rugby] World departments, so I did costumes,
on a true story about a group of Cup.” She says that, even in India, catering, production assistant,
amazing teens who never got the glory few people know about the team’s whatever,” she says. “I had no experi-
they deserved—but she hopes to help accomplishment. “I want the world to ence in these areas, but my father’s
change that. “They were a group of know about these inspiring boys.” philosophy was ‘sink or swim.’ ”
boys from slums in rural India, some
of them are orphans, and they were at A WOMAN’S TOUCH
a school where they were learning to FEARLESSLY FIT
She told her father (Bollywood actor Shah avoids a workout rut by
play soccer,” Shah explains. “And then and director Prashant Shah, who is
a Welsh businessman comes to visit constantly mixing up her routine.
producing the film) that the script was “I’m a firm believer in yoga. I mean,
and decides to teach them rugby. missing just one thing—a female I’m Indian, and we love yoga,” she
character. “I thought about how we says. “I’ve been doing Lagree Fitness,
could create a character to bring which they call Pilates on crack. It’s
femininity and warmth,” she says. the hardest workout ever. I’ve done
“Every sports team has a physiothera- martial arts and dancing. There’s not
pist, and nine times out of 10, they’re one type of workout that I won’t try
female. So it made sense to create at least once.”
that character.” The end result seems
FOR MORE to be a winner. “We took this film to
Follow Shah on Cannes, and there wasn’t one dry eye
Instagram in the audience,” she recalls. “Even
@emilyshahofficial. from a three-minute trailer.”

DECEMBER 2022 | M &F HE R S | 23

 FITNESS 10-MINUTE WORKOUT

BEAT
YOUR
CHEAT
Tackle this high-rep workout
before your next cheat meal.
BY JOE WUEBBEN

PERFORM THIS workout before BURN IT OFF

your next feast to help mitigate the
calorie-palooza and redirect those THE CHEAT MEAL
macronutrients to your muscles rather WORKOUT
than your fat stores. First, you’ll do
three compound moves. (Start light Exercise Sets Reps
and increase weight each set.) Then MACHINE 2 15
you’ll do an intense five-minute cardio LEG PRESS
session to raise your metabolic rate for MACHINE 2 15
the next few hours. Then feast away. CHEST PRESS

CABLE ROW 2 15

STAIRMILL OR 1 5 MIN.
JACOBS LADDER
MARC ROYCE

2024 |M&F H ERS |MAY/JUNE

M &FHERS DECEMBER2 02
2022
0
 GOT 10
MINUTES?
That’s all the time
you need to help
ward off disaster
before you eat
your cheat.

DECEMBER 2020 | M&

MAY/JUNE2022 H ERRSS | 25
M &FF HE 21
 FITNESS MOVEMENT MECHANICS

NEED
FOR
SPEED
Top sprint coach Derek
Hansen shares technical
tips and a workout to
make you faster.
BY KEVIN GRAY

IF THERE’S ONE THING Derek

Hansen knows, it’s how to help
athletes oppose gravity. No, he’s not
showing them how to float in midair.
But for three decades the top sprint
coach has been helping elite competi-
tors in the NFL, NBA, and NCAA
oppose the natural force—all in the
name of getting faster.
“Gravity pulls us to the ground, so
my job is to [teach you how to] oppose
it in the best way possible by limiting
friction,” he says.
Hansen likens it to an inflated ball,
full of air and able to fly and bounce
farther, while a deflated ball won’t
move nearly as efficiently. “[When
sprinting], you need to put a lot of force
into the ground, but also be elastic and
bouncy to get back off the ground as
quickly as possible,” he adds.
To train his athletes into developing
gravity-defying elasticity, Hansen
hammers home the importance of
sprint mechanics. A key rule of speed,
he notes, is for you to keep your knees
up to just below the hip joint. This
will allow you to drive your feet into
the ground as hard as possible. Such
acceleration is necessary to create that
coveted bounce effect. Your arm pump
should match the action of your legs to
counterbalance your body. This will
help ensure that your stride is smooth
and synced.
Finding that balance takes work.
That’s why Hansen puts runners
through technical drills like skipping
and high-knee marches and often has
them work at submaximal intensities.
SHUTTERSTOCK

“You can’t just go out and run as hard as

you can all the time,” he says. “Once
everything looks good technically, then
you can bring up the intensity. You need

26 | M &F H ERS | DECEMBER 2022

 to build up, otherwise you’ll get hurt.”
Most of that training takes place
on the track, but Hansen notes the
importance of resistance training and
plyometrics to increase strength and
explosiveness, particularly for sprint-
SLOW AND ers. It’s less vital for endurance runners,
STEADY who must consider how gaining muscle
Once you’ve and adding body weight will slow them
mastered good down over time.
sprinting form, you Either way, Hansen warns that
can put your foot without proper run mechanics, hitting
on the gas. the weight room won’t help increase
your speed—and it may even be
counterproductive.
“Lifting heavy weights when you
don’t have the [sprinting] mechanics
down is like putting a huge engine into
a car without addressing the transmis-
sion, steering, and spark plugs,” he says.
“You won’t get good results, and you
might blow something out.”

QUICK FEET
TRAIN LIKE A SPRINTER
DIRECTIONS: Try this Hansen-
approved workout incorporating
sprint drills and weights. Once
you’ve built a strong base, you can
increase weight and decrease reps.
Just be sure to taper off before a
competition.

Exercise Sets Reps

HIGH-KNEE 4 10 YARDS
SPRINT WITH
RESISTANCE*

SINGLE-LEG HOP 4 5 YARDS

WITH MEDICINE PER LEG
BALL THROW**
UPHILL SPRINT, 4 20–30
8%–10% GRADE YARDS
SQUAT 4 6–8

ROMANIAN 4 10–12
DEADLIFT

GLUTE-HAM RAISE 4 10–12

* Loop band around waist and tether to

a fixed object (or have someone hold
it) for passive resistance and posture
reinforcement.
** Hop for moderate distance and height,
then throw maximally.

DECEMBER 2022 | M& F HE R S | 27

 FITNESS PERSONAL TRAINERS

FINDING A
PERSONAL
TRAINER
Not all trainers know
what they’re doing. This
checklist of key points
will ensure your coach
isn’t wasting your
time—or money.
BY ANDREW GUTMAN

PERSONAL TRAINING is a
huge business, and it’s only getting TRAINER TELLS
bigger. In 2016, the Bureau of Labor LOOK FOR ANOTHER TRAINER IF...
Statistics estimated that there were
300,000 “fitness trainers and
instructors” and that the field was
expected to grow by 10% between
2016 and 2026. Not to mention that
Instagram and YouTube have given
1 THEY DON’T HAVE
A CERT
as well as either a bachelor’s or
master’s degree in exercise science
or physiology.
way to a slew of influencers, many of “Having a certification doesn’t mean
you’re a great trainer—that’s not
whom sell programs to their millions
of loyal followers.
With so many options, it can be
true—but if you take your career
seriously, then you’ll have one,”
2 THEY’RE
LIKE YOU
NOT

tough to know who is worth your
hard-earned cheddar. So to help you
find the ideal muscle guru, we’ve
consulted a pair of experienced
personal trainers, grilled them on
what makes a good trainer (and a
good client, more on that at right),
says Brad Baldwin, C.S.C.S., M.S.,
an NYC-based personal trainer
and owner of Brad Baldwin Fitness
(bradbaldwinfitness.com). “It’s just
one aspect of it.” As for which certi-
fications to look for, Baldwin says
the NSCA-C.P.T. (National Strength
That is, they don’t align with your
goals. “If you’re a 50-year-old
mom in Dubuque, IA, who just
wants to get fit and do more
squats, then going to a guy who
trains only 200-plus-pound power-
lifters probably isn’t a good fit,”
SHUTTERSTOCK

and then came up with this five-point and Conditioning Association– says Jeb Stuart Johnston, an
checklist. You’re welcome. Certified Personal Trainer) and NYC-based personal trainer and
C.S.C.S. (Certified Strength and nutrition coach specializing in body
Conditioning Coach) are solid, recomposition and lifestyle trans-

28 | M &F H ERS | DECEMBER 2022

 work for some people,” he says,

BACK OFF
4 THEY’RE LACKING
PROOF
According to Johnston, how a
If your trainer
trainer looks says nothing about
pushes you too
their knowledge, and they should
hard, you may
have a portfolio of success stories
need a new one.
to show you. Baldwin agrees,
adding that when it comes to hiring
an online trainer, you should look
beyond just testimonials. There
are two routes you can take when
looking for a virtual coach. The first
option is to hire an actual online
trainer. This is generally more
expensive (usually hundreds of
dollars a month), but you get a lot
of access to your coach. Baldwin
himself offers exercise videos,
Skype calls, meal plans, and weekly
check-ins to his clients. A cheaper
option is to buy premade training
programs, which can cost between
$30 and $100. Baldwin refers to
these programs as “low-ticket
items,” and they are popular among
Instagram influencers. “Those can
“but you need to look at the ratio.
If a trainer has 1 million followers
but only 100 testimonials, then how
many people bought the program
and didn’t benefit—possibly tens
of thousands.”
5 THEY PROGRAM
BEYOND YOUR
EXPERIENCE
“Your trainer should be providing a
decent stimulus [or exercise] with a
low risk of injury,” Johnston says. In
other words, if you’ve never touched
a barbell before and your coach has
you performing back squats instead
of doing body-weight squats or
goblet squats—both easier regres-
sions—then they may not have your
best interests in mind. Baldwin, who
works with a lot of beginners, says
that he’ll have clients send videos
of them performing an exercise to
him through text. That way, he can
correct their form within minutes.

CLIENT COMMANDMENTS
4 TIPS TO KEEP YOUR TRAINER HAPPY

Baldwin and Johnston list their biggest pet peeves so that you can
make sure you’re not causing your trainer any headaches.

DON’T BE DON’T CHEAT ON adds that similar

FASHIONABLY YOUR COACH rules apply to text.
LATE “Seriously, don’t text
“Asking 20 people for your trainer at midnight
formation (jebstuartjohnston.com). their advice will just
“Clients who show up and expect a response.
“You want to find someone who get you 20 answers,”
20 or 30 minutes late That’s happened.”
has results in the population that Johnston says. “Listen
but still expect me to
you fit into.” to your coach or get a
do the full hour are DON’T BE IN
terrible,” Baldwin says. new one.”
DENIAL
3 THEY DON’T
DIG DEEP
“I have other clients.”
Johnston also can’t DON’T BE A “It’s no one else’s fault
that you ate an entire
More psychologist than diet coach, stand clients who MOTORMOUTH
Johnston says that the bulk of his “call out sick.” “We pizza for dinner. Acting
job revolves around helping people, are all adults. Just tell “Talking is OK, but surprised that you’ve
“figuring out what their behaviors the truth,” he says. don’t talk so much gained weight just
are that are leading to weight gain “Remember, I probably where nothing gets kicks the can down the
and figuring out how to change follow you on Insta- done,” Baldwin road,” Johnston says.
them.” That means working to make gram, so unless you says. “And then they “The sooner we can
his clients self-aware and putting magically got a virus complain when it deal with the elephant
them in a position to take owner- from the mechanical doesn’t work.” He in the room, the sooner
ship over their transformation. “It all bull you were riding at you can start to see
really comes down to them saying, 4 a.m., I’m guessing results.”
‘OK, this didn’t work because I didn’t that the tequila might
do what I needed to do.’ There’s a lot be why you’re out.”
of power in that.”

DECEMBER 2022 | M &F HE R S | 29

 FITNESS CARDIO

HIT THE SLOPES INDOORS

Get shredded, build power, and improve endurance with these
three different SkiErg protocols. BY ANDREW GUTMAN

YOU’RE FAMILIAR with the
standard cardio players—the tread-
mill (both motorized and nonmotor-
ized); the spin, recumbent, and
Airdyne bikes; and the StairMaster—
but we’d like to introduce you to a
lesser-known member of the roster:
technique used by Nordic skiers. The
user stands in front of the towerlike
machine and grabs a handle in each
hand. Then she uses her full body to
pull the “poles” down before butter-
flying her arms back up to smoothly
transition into another rep. The result
posture with the overhead reach,
followed by a deep sit into the hips,”
says Daly, who also notes that the
user should start to adapt to the
foreign mechanics of the machine
in two weeks.
If you have access to a SkiErg, then
read up on how to utilize it three
SHUTTERSTOCK

the SkiErg. is an upper-body-heavy cardio sesh

Released by Concept2 (the same that’s easy on the joints and, accord- different ways.
company that invented the popular ing to Equinox trainer Dan Daly,
Concept2 Rower, or Erg) in 2009, the C.S.C.S., promotes postural health. TRAINING EXPLAINED
SkiErg emulates the double-pole “The SkiErg can encourage tall long At right, Daly has outlined three

30 | M& F HERS | DECEMBER 2022


workouts, all geared toward a
different goal. You can sub in any of
the protocols for one of your normal
cardio workouts, or Daly suggests
taking a more regimented approach.
“Ideally, beginners should start
with the steady-state protocol, move
into the threshold workout, and then
cap off the program with the HIIT
regimen,” explains Daly, who
recommends doing the same
workout twice a week for four weeks
before moving on to the next. So
you’d do two steady-state sessions
per week for four weeks. Then you’ll
repeat that schedule two more times:
once with the threshold regimen and
then once with the HIIT protocol.
FORM CHECK
“Reach high overhead so
your arms are at full
extension,” trainer Dan Daly
says. “Then pull your arms
down and sit back,
maintaining a long spine
with straight arms but soft
elbows.”
STEADY STATE
GO THE DISTANCE
THE LOWDOWN: “This will help
you develop proper technique,
while improving your body’s
ability to use fat for fuel, improve
your endurance, and decrease
your resting heart rate and blood
pressure,” Daly says.
DO IT: Simply row for 20 minutes
and record your distance. The goal
is to increase distance covered
by the end of 4 weeks.
THRESHOLD POWER
GET WASTED
THE LOWDOWN: “The distance
and intensity you’ll row during
this protocol translate pretty well
to most sports,” Daly explains. “It
increases your ability to sustain
repetitive efforts of submaximal
power and improves the body’s
ability to buffer lactate and
anaerobic waste.”
DO IT: Warm up for 5 minutes
by rowing at a moderate pace.
Then perform a 3-minute bout
of strenuous rowing, followed by
1 minute of rest. Repeat 5 times.
Record your average 500-meter
pace for each set (shown on the
SkiErg’s display screen) and find
the average. Aim to decrease that
cycle over 4 weeks.
HIIT
FAST AND FURIOUS
THE LOWDOWN: “This protocol
improves an exerciser’s peak
cardiovascular and power output,”
Daly says. “It’s used to develop
sprinting speed, and it’s an
efficient way to boost fat loss.”
DO IT: After a 5-minute warmup,
perform a hard 10-second sprint
followed by 45 seconds of rest.
Repeat 10 times. Check your
wattage—or power output—
displayed on the screen for each
sprint and find your average. Aim
to improve that over the course
of 4 weeks.
DECEMBER 2022 | M& F H E R S | 31
 FITNESS CORE FOCUS
INSTABILITY TRAINING 101
It can improve core strength and balance, but it’s not right for everyone.
BY KEVIN GRAY
AS THE NAME IMPLIES,
instability training involves training
on an unstable surface, most often
using a piece of equipment such as a
Bosu ball or a Swiss ball. According
to research published in the Sports
Health journal, instability training is
frequently used for performance
enhancement, rehabilitation, and
overall musculoskeletal health.
The idea is to strengthen the
core and trunk muscles and, in some
cases, to prepare athletes to train
on unstable surfaces such as sand.
Instability exercises may be
body-weight in nature—like standing
on a wobble board to improve your
balance—or can involve resistance. In
both cases, you can look forward to
stronger abs, obliques, and lower back.
32 | M &F H ERS | DECEMBER 2022
But what does the science say?
One study found that exercises
performed under unstable conditions
increased trunk muscle activation by
an average of 47.3%. A stronger core
will help you in the long term during
compounds exercises like the squat
and deadlift, but pairing instability
training with weightlifting will
reduce your ability to produce max
force and can lead to injury—from
literally falling off a tottering
platform to tweaking a muscle while
trying to balance.
In the study noted above,
performing leg extensions while
seated on a physio ball resulted in a
70.5% drop in force compared with
performing the same exercise on a
stable bench. And quadriceps
activation diminished 40.3%. So, if
power output is your goal, stable
ground is still king.
Where instability training
really shines is in preventative care
and rehabilitation. David Behm,
M.D., from Memorial University of
Newfoundland, writes: “The preven-
tion of lower-back pain and in some
cases limb and joint injuries can be
based on the ability of the core
muscles to anticipate and respond to
movement in order to stabilize the
vertebral system.”
So should you add instability
training to your current regimen? It
depends on what you’re hoping to
achieve. If you’d like to strengthen
your core—and who doesn’t?—then
give it a whirl. But for increasing
strength and power, stick to stable
ground.
SHUTTERSTOCK
THE FINAL SAY
Save the Bosu ball
for when you want
to focus on
working your core.

DECEMBER 2022 | M& F HE R S | 3 3

 NUTRITION CLEAN EATING

SHRIMPLY IRRESISTIBLE
This easy recipe delivers on nutrition and taste, with little prep work.
BY CARLO FILIPPONE

SHRIMP & PEA SALAD

S E RV E S 2
1 lb frozen, cooked, and
peeled shrimp
½ cup Persian cucumbers, sliced
¼ inch thick
1 cup frozen peas
Sea salt
½ cup halved grape tomatoes
4 tbsp extra-virgin olive oil
3 tbsp red wine vinegar
1 tsp balsamic vinegar
1 tsp minced garlic
2 pinches dry oregano
3 pinches black pepper
8 cups mesclun or spring
mix greens
HEART HEALTHY
1. Place unopened frozen shrimp in cold Shrimp is packed
water or leave in the refrigerator overnight with omega-3 fatty
until thawed. When ready to eat, rinse the
acids and is good
thawed shrimp in a colander with cold water
and allow to drain.
for cholesterol.
2. In a bowl, mix together all ingredients
except mesclun.
3. Place mesclun in a serving dish and top
with the shrimp mixture. NUTRITION
510 calories, 32g protein, 45g carbs, 25g
fat

P H OTO GRA P H BY B R I A N K LU TC H
3 4 | M &F H ERS | DECEMBER 2022
 FOOD FIGHT NUTRITION

OH, THE
PASTA-BILITIES NUTRITION
Should you replace 200 calories,
7g protein,
wheat pasta with the 42g carbs,
1g fat

veggie variety?
BY ANTHONY O’REILLY

FEW MEALS are as delicious and

indulgent as a heaping pile of pasta
covered in sauce. Unfortunately, too
many bowls of this classic carb
can do a number on your waistline.
Just one 2-ounce serving of wheat
pasta packs more than 40 grams of
carbs, making it a surefire way to
spike your blood sugar and slow fat
loss—which is why brands like
Ancient Harvest have been at the
forefront of making pasta shapes
out of chickpeas and lentils. But are
they the real deal?
Chickpea elbows have 12 grams of
muscle-building protein per 2-ounce
serving, compared with 7 grams in
the same amount of wheat pasta. So
the calories are the same, but you’re FIGHT CARD
getting a more balanced macro-
nutrient profile overall. “In general, WHEAT ROTINI VS. RED LENTIL ROTINI
bean- and legume-based pastas are an
excellent alternative to traditional Per 2 oz serving
pastas for anyone interested in NUTRITION
increasing fiber intake, managing 200 calories,
14g protein,
blood sugar levels, and eating more RED ALERT 35g carbs,
nutrient-dense foods and sustainable, Red lentil rotini 1g fat

plant-based proteins,” says registered has 7 fewer grams of

dietitian Malina Malkani. A 2016 carbs and more than
study in Food & Function also found double the iron of
that legume pastas retained more of most wheat pastas.
their nutrients during the cooking An additional benefit:
process compared with wheat pasta. It’s gluten-free.
Another bonus: These veggie pastas
release their starches more slowly,
keeping you fuller for longer.
SHUTTERSTOCK

WINNER: RED LENTIL ROTINI

DECEMBER 2022 | M &F HE R S | 35

 NUTRITION 1 FOOD, 5 WAYS

BRUSSELS SPROUTS
Take this cruciferous powerhouse to the next level with five tasty, healthy recipes.
BY ANTHONY O’REILLY

ODDS ARE that you probably have some pretty bad childhood memories of 1 SKEWERS
your parents forcing you to eat bland brussels sprouts. Halve brussels sprouts. Thread
The good news is that these veggies can be transformed with a few simple 1 slice thick-cut bacon and 5 to 7
ingredients and minimal culinary experience. And your body will thank you for sprout halves on each skewer.
eating them, too. A half-cup serving of sprouts comes in at only 28 calories and Bake at 400°F for 35 to 50 minutes.
is packed with vitamins, fiber, and antioxidants. Several studies have also shown
that brussels sprouts have anticarcinogenic properties and could help maintain
healthy blood sugar levels. 2 SALAD
Shave 1 lb sprouts into thin ribbons.
Toss with ½ cup toasted walnuts,
Parmesan or Pecorino Romano
cheese, juice of 1 lemon, 3 tbsp olive
A VITAMIN oil, salt, and pepper.
K-NOCKOUT
Brussels sprouts 3 DIP
have 137% of your In a cast-iron skillet, sauté 1 medium
daily recommended sliced shallot and 2 chopped garlic
dose of vitamin K, cloves in olive oil for 1 minute. Add
which helps prevent 2½ cups chopped sprouts, salt, and
blood clots. pepper. Cook for 3 to 4 minutes, then
stir in ½ cup light sour cream, 4 oz
cream cheese, and 1 cup low-fat
mozzarella. Transfer to oven and
bake at 375°F until bubbly.

4 ROASTED
Coat 2 lbs halved sprouts with olive
oil, salt, and pepper and bake at
450°F for 20 minutes, stirring
halfway. Mix 2 tbsp apple cider
vinegar, 1 tbsp coarse-grained
mustard, salt, and pepper, then
slowly whisk in ¼ cup olive oil until
the mixture emulsifies. Add dressing
to sprouts and toss to coat.

5 FRITTERS
Mix 1 lb chopped sprouts with
3 chopped scallions, ¼ cup flour,
1 egg, ¼ tsp garlic powder, salt, and
pepper; let rest for 10 minutes.
Shape mixture into balls (about
2 tbsp each) and cook in a pan
coated with olive oil for 2 to 3
minutes per side.
SHUTTERSTOCK

36 | M &F H ERS | DECEMBER 2022

 MOTIVATION

“ THE SUCCESS OF EVERY WOMAN

SHOULD BE THE INSPIRATION TO ANOTHER.
WE SHOULD RAISE EACH OTHER UP.
MAKE SURE YOU’RE VERY COURAGEOUS:
BE STRONG, BE EXTREMELY KIND,
AND, ABOVE ALL, BE HUMBLE.” —SERENA WILLIAMS

MICHAEL DODGE/GETTY IMAGES

 NUTRITION FAST FEAST

BOWLED OVER
Packed with meaty shiitake mushrooms, this high-fiber, nutrient-dense
entrée can be thrown together in less than 30 minutes.
BY M&F HERS EDITORS
COOK TO YOUR
TASTES
AVOCADO & FARRO HARVEST BUDDHA BOWL For variety, use

S E RV E S 4
½ lb brussels sprouts, halved
¼ cup olive oil
¾ tsp salt
¾ tsp pepper
½ lb shiitake mushrooms, sliced
1 tbsp chopped thyme
3 tbsp lemon juice
2 tbsp tahini paste
⅓ cup plain Greek yogurt
1 garlic clove, minced
1 tsp lemon zest
¼ tsp ground cumin
1 cup farro, cooked
1 avocado, sliced
1 cup alfalfa sprouts
⅓ cup toasted pumpkin seeds
2 tbsp chopped fresh parsley
1. Preheat oven to 425°F.
2. Toss together brussels sprouts, 2 tbsp
olive oil, and ¼ tsp each salt and pepper.
Transfer to parchment-paper-lined baking
sheet. Roast for 20 minutes, or until tender
and lightly charred in spots.
3. Heat remaining oil in a large skillet
over medium heat. Add mushrooms, thyme,
and ¼ tsp each salt and pepper; cook 5
minutes.
4. Whisk together lemon juice, tahini, and 1
tbsp water until smooth. Stir in yogurt,
garlic, lemon zest, cumin, and remaining
salt and pepper.
5. Stir together farro and brussels sprouts.
R EC IP E A ND I MAGE CO URTESY OF THE MU SHR OOM COUNCI L; MUSHR OOM COU NCI L.CO M
broccoli, cauliflower, or
romesco sauce (a
hearty tomato-based
sauce) in place of the
brussels sprouts.
Divide among 4 bowls. Arrange
mushrooms, avocado, and alfalfa
sprouts on top. Sprinkle with pumpkin
seeds and drizzle with tahini sauce.
Garnish with parsley.
NUTRITION
510 calories, 17g protein, 48g carbs, 30g fat

38 | M &F H ERS | DECEMBER 2022

 SUPP SPOTLIGHT NUTRITION

COMPLETE TRAINING AND

SUPPLEMENTATION TOOLS
Wheat and Flores also hope to
break the one-size-fits-all mold
that has been the norm in supple-
ments. They realized that the
male-dominated supplementation
space could be intimidating for
women, particularly for those who
had never tried it before. “Women
weren’t getting as much coaching
about how to supplement as men,”
Wheat explains. “We plan to use
our website to lay out what to take
for female-specific needs and give
them the tools to help reach their
goals, whether you’re a performance
athlete or a mom who just wants to
feel better and be healthier.”
Top Secret Nutrition’s mission is
to be a one-stop shop for women
who want to be fit and healthy and
to look and feel good. “Top Secret
is hoping to be a fun brand that
caters to all types of women and be
a central place for all their vitamin

THE SECRET IS OUT and supplement needs,” Flores says.

Top Secret Nutrition offers supplements that TRY IT

fit the specific needs and goals of women.
BY ELIZABETH YUN

WOMEN HAVE different needs than men—especially when it comes to

nutrition—but most supplements on the market are designed with men in mind.
Hi-Tech Pharmaceuticals CEO Jared Wheat and his fiancée, Megan Flores,
are changing that. Together, they are rebranding and relaunching Top Secret
Nutrition to become one of the leading names in supplements tailored specifically
to women in all walks of their fitness journey. “A lot of brands are catered toward
people who are already in the fitness industry, and we wanted to cater to soccer
moms and professionals who are more on-the-go,” says Flores, who serves as the Her Cardio Igniter
COO for Top Secret. A low-stimulant performance
enhancer for women.

TARGETED NUTRITION of supplements addresses these

Flores and Wheat found that
women had different priorities when
choosing supplements. They wanted
less stimulants and more targeted
nutrients for bone strength as well as
biotin and collagen for hair, skin, and
nail health. Antioxidants to combat
SHUTTERSTOCK
exact issues. On top of its existing
line of vitamins, probiotics, and
weight-management supplements,
the company has released a new
line specifically for fitness-minded
women. “Our pre-workout, Her
Cardio Igniter, doesn’t make you

free radicals were also needed, and superstimulated. I mix that with
they wanted their products to be our Essential Amino Acids in the The Essential Aminos
made with organic ingredients. morning, and it gives me energy and A combination of nine essential amino
Top Secret’s proprietary line makes me less sore,” Flores says. acids to help recover and build.

DECEMBER 2022 | M &F HE R S | 39

 NUTRITION EXPERT ADVICE

PANDEMONIUM
Sean Kahlenberg, a lecturing
instructor at the Culinary Institute
of America, schools you on the
essential pans you need for searing,
1 sautéing, and braising all your
healthy meals.
BY ANDREW GUTMAN

4
SHUTTERSTOCK

40 | M &F H ERS | DECEMBER 2022

 1 CAST-IRON SKILLET
This utilitarian pan can retain a ton
of heat due to its thickness, says
Kahlenberg, and it doesn’t give in
easily to what he calls “pan shock”—
the loss of heat when food is intro-
duced to the skillet.
BEST FOR: Anything, really, but
specifically searing meats.
MAX HEAT: Up to 1,000°F.
CARE TIP: Cast iron is porous and needs
to be treated, a process known as
seasoning, says Kahlenberg. To season
your pan: Rub salt and oil in it, then
bake the pan in your oven, set to its
highest setting, for an hour. That’s it.
To maintain your pan, rub it down
with more oil and salt, let it dry, and
then add another coat of oil. Do not
scrub cast iron with steel wool and
water. If you do, you’ll need to repeat
the seasoning process.
PANS OF STEEL
Kahlenberg recommends stainless
steel sauté pans since they’re
SHUTTERSTOCK; FISH: GETTY IMAGES
durable, relatively cheap, and
easy to clean. “All you need is a
green scrubby and some dish soap,”
he says.
2 NONSTICK PAN
Kahlenberg says that these pans
release heat easily, so they are perfect
for cooking delicate foods such as eggs.
BEST FOR: Controlled cooking.
MAX HEAT: Around 500°F.
CARE TIP: “You have to keep these from
getting scratched, as the exposed
metal can be toxic,” Kahlenberg says.
“Skip the scrubbing brush and rub
them down with a damp towel.”
3 SAUTEUSE PAN
A member of the sauté pan family,
this pan has angled sides that help
moisture evaporate more quickly from
the pan.
BEST FOR: High-heat cooking and to
caramelize veggies.
MAX HEAT: Around 550°F.
BIGGER IS BETTER
“I notice that people like to buy small
pots and pans to store them easily,”
Kahlenberg says. He suggests
investing in a few bigger pans so
you can cook in bulk. “It takes a
gallon of water alone to boil pasta.”
CARE TIP: If you have burned food
caked onto your pans, Kahlenberg
recommends that you soak them in
water overnight and then give them a
good scrub in the morning.
4 SAUTOIR PAN
This pan has straight sides, which
help retain moisture, and a larger
surface area. Use for panfrying,
low-and-slow cooking, and braising.
BEST FOR: Cooking low and slow.
MAX HEAT: Around 550°F.
CARE TIP: Let your pan cool for a
few minutes and then clean it while
it’s still relatively hot, “hot enough
that you can hold the handle,” says
Kahlenberg.
UNSUNG HERO
“Most people probably don’t have
a fish pan, and they end up cooking
it like chicken,” Kahlenberg says.
A fish pan is an oval-shaped pan
with higher, straight sides and a
thin middle to stop it from getting
too hot.
DECEMBER 2022 | M &F HE R S | 41
 The keys to a lean body are variety and intensity—
and this workout is your open door to lasting fat
burn. Employing a mix of workout tools, such as a
stability ball, a kettlebell, and dumbbells, IFBB Pro
League bikini competitor Etila Santiago shows you
how to get ripped.
BY CAT PERRY • WORKOUT BY GINO CACCAVALE • PHOTOGRAPHS BY CHRIS NICOLL

8 | M&F
342 H ERS | MAY/JUNE
M &F HERS DECEMBER22022
02 0
DECEMBER 2022 | M& F HE R S | 43
 PUSHUP
WORKS: Chest, core, shoulders
Place your hands underneath your
shoulders, with your back flat and core
tight. Keeping your elbows tucked in at
45 degrees, lower yourself down until
your chest is about an inch above the
floor. Then drive through your palms to
push yourself back up.
Perform 2 sets of 20 reps.

SQUAT JUMP
WORKS: Core, calves, legs
Stand tall with your feet shoulder-width
apart. Sit back and squat down until
your thighs are parallel to the floor, then
explosively stand back up and jump so
that your feet leave the ground. Land
back in an athletic position softly so you
don’t strain your joints.
H A IR A N D M A K E U P BY C H R I S TA L L O R E T O

Perform 2 sets of 25 reps.

S H O T O N L O C AT I O N AT F I LT H Y P O W E R G Y M , L A S V E G A S , N V
44 | M &F H ERS | DECEMBER 2022
 DUMBBELL
BENCH PRESS
AND BALL LIFT
WORKS: Chest, core, inner thighs
Hold a dumbbell in each hand, elbows
bent 90 degrees, and place a stability
ball between your ankles with your legs
extended. Lie back on a bench. Press
the dumbbells upward, extending your
arms, and simultaneously lift the ball
by squeezing your inner thighs until it
reaches the dumbbells. Lower the
dumbbells and ball back to the start
position at the same time.
Perform 3 sets (with 20, 16, and 12 reps),
increasing the dumbbell weight as the
reps decrease.

DECEMBER 2020 | MM&F

M AY/J U N E2022 H ERRSS | 45
&F HE 41
 BENCH HOP-OVER
WORKS: Shoulders, core, quads,
hamstrings, calves
Stand on the left side of a bench with your
knees bent and feet together. Grasp the
bench on each side approximately 8 inches
from the end. Pulse your knees downward,
then propel yourself laterally over the bench.
Land on the balls of your feet with your
knees soft. Repeat movement, jumping
laterally to the left. Avoid pausing more
than a second on each side to keep
movement constant.
Perform 2 sets of 20 jumps per side.

HAMMER AND floor. Extend right arm upward while also

FLUTTER
WORKS: Triceps, abs
Lie back with your legs extended (to add
difficulty, keep feet about 6 inches off the
floor), holding a dumbbell in each hand
with palms facing ears. To make it more
challenging, lift your head slightly off the
lifting your left leg up just shy of 90 degrees.
In one smooth motion, return right arm and
left leg to start position and immediately
perform the same movement with your left
arm and right leg. Keep your arms and legs
moving continuously as a unit for the entire set.
Perform 2 sets of 15 reps per side.

46 | M &F H ERS | DECEMBER 2022

 DUMBBELL
REVERSE LUNGE
WORKS: Arms, core, legs
Hold a dumbbell in each hand and step
back with your right leg until your knee is
about an inch from the ground and your front
leg is bent at a 90-degree angle. Make sure
your torso is straight and your chest is up,
then drive through your toes to bring your
right leg back up to the start position, then
repeat on the other side.
Perform 2 sets (1 of 16 reps, then
1 of 12 reps) per leg.

KETTLEBELL GETUP
WORKS: Shoulder stability, core
Lie faceup on a mat with your right leg
extended and left leg bent so that your
left foot is alongside your right knee.
Grasp a kettlebell in your left hand and
extend that arm completely, keeping
kettlebell in line with your shoulder.
Contracting your abdominals, crunch
toward the ceiling and sit up until your
torso is almost perpendicular to the floor,
keeping your arm extended upward and
eyes fixed on the kettlebell. Slowly lower
your torso to the floor until your back is on
the mat; your left shoulder should stay
slightly elevated.
Perform 2 sets of 12 reps per arm, keeping
the movements slow and under control.

DECEMBER 2022 | M &F HE R S | 47

 Amid their individual ascents to the top
of WWE, BECKY LYNCH and SETH ROLLINS have
captivated the WWE Universe, emerged as
all-stars in the fitness industry, and blazed a new
path for aspiring Superstars to strive for.
How’d they do it? Hard work, determination,
and training their asses off.
HE ROAD TO THE TOP OF WWE
wasn’t an overnight trip for Becky
Lynch and Seth Rollins, who have
become two of sports entertainment’s
most popular attractions. And perhaps
this shared affinity for grinding it out
in the ring explains why Lynch and
Rollins (real names Rebecca Quinn and Colby
Lopez) gravitated toward each other outside of the
ring as well.
Last May, when their relationship was revealed to
48 | M &F H ERS | DECEMBER 2022
BY JIM SCHMALTZ
PHOTOGRAPHS BY ERICA SCHULTZ
the public, the WWE Universe swooned at the
news. It just seemed to make sense: The crimson-
haired Lynch is the first woman to hold the Raw
Women’s Championship and SmackDown Women’s
Championship simultaneously. And “Beast Slayer”
Rollins is the WWE Universal Champion and the
winner of the 2019 Royal Rumble. Both are beloved
by the WWE Universe, which regularly sends the
two Superstars’ names trending to the top of social
media whenever their entrance music hits. What’s
more, both are fitness fanatics.
DECEMBER 2022 | M &F HE R S | 49
 Rollins (shown flying high above) is a
Raw Superstar, and you can see him in
action Monday nights on the USA
Network. WWE SmackDown, on
the other hand, is airing on Fox on
Friday nights.
Here was America’s answer to
the celebrated coupling of Prince
Harry and Meghan Markle: a
ginger across the pond becoming
romantically involved with a Yank
from the heartland. But unlike the
overseas version, our royal couple
kicks ass, takes names, and looks
great doing it.
Yet despite their very real affection
for each other, some catty online trolls
believe that it’s all a marketing stunt.
Lynch isn’t having it.
“If you ask the internet, we don’t
have any chemistry,” she says. “I think
5 0 | M &F H ERS | DECEMBER 2022
that people have a perceived view
of me and him, and to see us come
together, I don’t know that they
envisioned it. I think people always
need something to complain about.”
Both grew up in love with the sport
and began dreaming of making it to
the big time as kids. Rollins, hailing
from Davenport, IA, began hitting the
gym when he was 16 years old.
Inspired by WWE legends Shawn
Michaels and the late, great Eddie
Guerrero, Rollins entered wrestling
school and worked his way up the
ladder, competing in a number of
SH O T ON LO CAT I ON AT W W E PER F OR M A N CE CEN T ER , OR L A ND O, FL
different promotions before reaching
the pinnacle of sports entertainment—
WWE. Once Rollins made it big, he
became an instant hit.
The Irish-born Lynch took a
less-direct path to her current perch
as undisputed queen of the ring. After
failing PE at 15, she got serious about
training.
“I looked at all the WWE Super-
stars, and they were in great shape,”
she says.
AMANDA SUAREZ
But looking good wasn’t enough.
Lynch found it difficult to find her
niche as she tried to break into the
 sport on the independent circuit.
Then she drifted a bit for seven
years, working as a stuntwoman,
a personal trainer, a language teacher,
and an actress, even doing a stint as
S T Y L ED BY TA M M A R A KO H L ER F O R Z EN O B I A
a flight attendant.
Eventually, she persevered
and rose to the top, helped by her
earthy charisma and verbal gifts.
Lynch commands an audience and
trash-talks with the skill of a seasoned
veteran.
“I’m a little bit mouthy, but I back it
up,” she says.
With her death-stare determination
honed by her steely Irish flint, the
four-time WWE champ isn’t going to
back down to anybody.
“Championships represent being at
the top of your game. It means that
you are the best of the best,” says
Lynch. “Anybody who wants to take it
from me better step up and be better,
otherwise I can’t sit with that.”
That goes for her training as well.
Just ask her other half.
“Becky and I have opposite
strengths when it comes to workouts,”
Rollins says. “I’m more skill-oriented,
so when it comes to gymnastics-like
movements or weightlifting, like
doing a snatch, I have an advantage.
But her engine is on another level.
If she has movements that are just go,
go, go, she’s going to outrun me every
single time. I’m always trying to play
catch-up to her when it comes to those
workouts.”
Lynch knows Rollins is also a beast
in the gym—yet another reason they
connect so well.
“We’re at the top of our games
because we work our asses off,”
says Lynch. “We’re on the same
wavelength.”
DECEMBER 2022 | M &F HE R S | 51
 CROSSFIT JESUS AND
THE CELTIC GODDESS
Both Rollins and Lynch train under
the guidance of Josh Gallegos, a
CrossFit luminary who is not only a
CrossFit Level 2 trainer but for eight
years has been one of the hosts of the
annual CrossFit Games. Gallegos
trains other WWE stars, including
Cesaro, Bayley, Karl Anderson, and the
Singh Brothers. He’s a close friend of
Rollins’, and the two started DeadBoys
Fitness, an online training company, a
couple of years ago.
Gallegos uses a hybrid of different
workout techniques, with an emphasis
on CrossFit training principles.
“I try to keep it as fresh as possible
because I’m going on my fifth year
training with Seth and my third year
with Becky,” says Gallegos. “It’s not
just the same mundane thing over and
over. I try to keep their barbell lifts
and their weight training in the same
vein as CrossFit in the sense that it
changes every week.”
WWE athletes are notorious
for being on the road frequently, so
Gallegos makes sure that he gives
them the tools to stay on their
program.
“Sometimes I’ll get a phone call

When Seth Rollins tried considered elite). And, yes, it will

HIS PROGRAM CrossFit for the first time, there hurt so good.

SETH AND was no looking back. One of his

favorite CrossFit WODs is called WORKOUT OF THE DAY
FRAN, A Fran, a mild-mannered name for a FRAN FOR TIME

MATCH
brutal little workout.
DIRECTIONS: Complete each
“It’s a couplet of barbell move one after another,
MADE IN thrusters and pullups,” Rollins
says. “A thruster is a full front
resting only as needed.
Aim to finish the circuit as
HELL squat into an overhead press.”
The prescribed sequence is
quickly as possible.

three rounds of 21, 15, and 9 reps. Exercise Sets Reps

HAIR AND MAKEUP BY MEGAEN SACKRIDER

Men are supposed to use a 95- BARBELL 3 21, 15, 9

pound barbell for the thruster; THRUSTER*
women should use 65 pounds.
PULLUP 3 21, 15, 9
And you’re supposed to do it
as fast as inhumanly possible. * Men use a 95-pound barbell; women
Give Fran a try and see how close use a 65-pound barbell.
you come to Rollins’ time (three
minutes and 20 seconds, which is

52 | M &F H ERS | DECEMBER 2022

 from Becky that’s like, ‘Hey, I can’t
make it into a gym today. Can you give
me a workout to do in the hotel?’ And
so I’ve got to, on the fly, fix either her
workout to be done in a hotel gym or
write her a completely new one.”
It works. One reason is their
dedication. Gallegos says he used to
train them separately, but now they
work out—and compete—with each
AMANDA SUAREZ
other.
“They’re both very competitive, and
so now their programming has kind of
been morphed into one. Seth lifts
more weight than Becky, but they still
do the same kind of workout, though
there are some skills that Becky’s still
working on that Seth has already
mastered.”
Skills aside, when the two go
head-to-head on equal terms, Lynch
gives Rollins all he can handle.
“We did this fun workout for our
DeadBoys channel called Man Versus
Man because Seth used to be called
‘the Man,’ ” says Gallegos. “Becky is
now ‘the Man.’ No joke, these two tied
the workout. That’s just how crazy
they are. They legitimately tied a
workout that we’ve been pumping for,
like, four weeks straight.”
Lynch loves to test herself against
the guys in the gym.
“Myself, Seth, and Cesaro, we’re
always competing against each other
on DeadBoys Fitness,” says Lynch.
“We’re so competitive. I think that
pushes me because I always want to
win. I usually do.”
Rollins, who earned the nickname
“CrossFit Jesus” a few years ago,
thrives in an environment of pushing
his body to the max. It’s about
paying dues, something he has very
much in common with his significant
other.
Rollins and Lynch
often train together as
a way to motivate each
other in the gym.
“It’s validation that the years
of hard work in the gym pay off,
and it’s not just you in there suffering,”
says Rollins about his success. “I
take a lot of pride in it. Me and Becky
are at the top of our game, and it’s a
reminder that the hard work pays off.”
Gallegos sees it every day from
CrossFit Jesus and the Celtic Goddess.
For Rollins and Lynch, working their
asses off is in their DNA.
“There are a lot of people that don’t
want to take the hard road,” Gallegos
says. “They think, ‘Oh, it’ll be easy. It’ll
come to me.’ But that’s not the case.
Their work ethic inside the ring and
outside of the ring is unmatched.”
TUNE IN
to Raw every Monday night on the
USA Network and SmackDown
every Friday night on Fox.
DECEMBER 2022 | M &F HE R S | 53
Whey protein powder isn’t just for shakes. Work it into your
favorite meals with these five muscle-building recipes.
BY CHAD WATERBURY PHOTOGRAPHS BY TRAVIS RATHBONE

DECEMBER 2022 | M& F HE R S | 55

 THE SCOOP
You can swap out
the chorizo for chicken
or canned tuna if
you want a leaner
option. Use only
plain whey.
WHEY PROTEIN powder’s
unwavering popularity stems from
the raft of research showing that it
has what it takes to help you build
muscle fast. Its anabolic powers derive
from its abundance of BCAAs, which
are effective at stimulating muscle
growth and can even bolster the
immune system. So when something
is so useful, why limit it to shakes? You
shouldn’t. These sweet and savory
dishes will make whey work even
harder—and better—for you.
5 6 | M&F HERS | DECEMBER 2022
MAC AND CHEESE
SERVES 4
1 tbsp grape-seed or
canola oil
1 yellow onion, diced
½ lb chorizo sausage, thinly sliced
2 garlic cloves, minced
½ lb whole-grain elbow pasta
2 cups low-sodium chicken broth
1 (14 oz) can diced fire- roasted
tomatoes
1 tsp sweet smoked paprika
Salt and pepper
1 cup shredded sharp cheddar cheese
½ cup 1% or 2% milk
½ cup unflavored whey protein powder
½ cup chopped flat-leaf parsley
1. Heat oil in a large skillet over medium
heat. Add onion and cook until
softened, about 5 minutes. Add
sausage and garlic and cook until
sausage has browned, about
3 minutes.
2. Add pasta, broth, tomatoes, paprika,
and salt and pepper to taste. Bring to
a boil, reduce heat to medium-low,
cover pan, and simmer until pasta is
tender, about 12 minutes, stirring
occasionally.
3. Add cheese, milk, and protein powder
and heat until cheese has melted.
4. Top with chopped parsley.
NUTRITION
614 calories, 34g protein, 58g carbs, 29g fat
PB&J OATMEAL
SERVES 4

3 tbsp chia seeds

1½ cups raspberries
2 tbsp honey
1 cup steel-cut oatmeal
Salt
½ cup milk
1 ripe banana, mashed
½ cup unflavored or vanilla whey
protein powder
¼ cup natural peanut
or almond butter
1 tsp cinnamon

1. In a bowl, mix together chia seeds

and 1 cup water. Let sit for about
45 minutes to form a gel, stirring
occasionally to prevent clumping.
Pulse together chia gel, raspber-
ries, and honey in a blender or food
processor. Chill overnight.
2. Place oats, a pinch of salt, and
3 cups water in a saucepan. Bring
to a mild boil, immediately turn
off the heat, cover, and let oats
soak overnight.
3. In the morning, stir the milk into
the oats and place over medium-
low heat for 5 minutes, stirring
in more milk if too dry. Stir in
1 cup of the raspberry chia jam
with the banana, protein
powder, nut butter, and
cinnamon; warm through.
NUTRITION
289 calories, 20g protein, 30g carbs, 12g fat

THE SCOOP
This riff on the
schoolyard sandwich is
a great way to kick off
your day. You can even
toss leftovers of the
raspberry chia jam in
your protein shakes.

DECEMBER 2022 | M &F HE R S | 57

 THE SCOOP
Bring these creamy
balls of nutritious
energy to work to avoid
vending machine
temptation. Or pop a
couple for a pre-
workout snack.

POWER BALLS
SERVES 12

½ cup natural peanut,

almond, or cashew butter
3 tbsp honey
Zest of 1 orange
½ tsp cinnamon
Salt
⅔ cup plain, vanilla, or chocolate whey
protein powder
3 tbsp chia seeds

1. Stir together nut butter, honey,

orange zest, cinnamon, and a pinch
of salt. Add protein powder and mix;
it should be doughy and slightly
moist. If it’s too dry, add water 1 tbsp
at a time. WHEY RULES
2. Roll into 12 one-inch balls. Place seeds For sweeter recipes, like puddings and
in a shallow dish and roll balls in yogurt, use flavored powders such as
seeds. Store in an airtight container in
the refrigerator. vanilla or chocolate. For all savory dishes,
always opt for unflavored whey.
NUTRITION
117 calories, 9g protein, 8g carbs, 6g fat

5 8 | M &F H ERS | DECEMBER 2022

 PUMPKIN PIE YOGURT
SERVES 4

2 cups plain 2% Greek yogurt

1 cup canned pure pumpkin puree
1 cup plain, vanilla, or chocolate
whey protein
2 tbsp pure maple syrup
1 tsp vanilla extract
(omit if using vanilla whey)
½ tsp cinnamon
½ tsp ground ginger
¼ tsp ground cloves
1 cup sliced pecans
¼ cup dried coconut flakes

1. Stir together yogurt, pumpkin,

protein powder, maple syrup,
vanilla,cinnamon, ginger, and cloves.
2. Divide yogurt mixture among serving
bowls and top with pecans and
coconut.
NUTRITION
334 calories, 26g protein, 22g carbs, 14g fat

THE SCOOP
The key to avoiding a
pudding that tastes
more like avocado than
chocolate is to use one
that is slightly soft and
not too hard.

CHOCOLATE AVOCADO PUDDING

SERVES 4

2 avocados
1 large ripe banana
½ cup unflavored or vanilla whey
protein powder
⅓ cup unsweetened cocoa powder
¼ cup milk
¼ cup pure maple syrup
1 tsp vanilla extract (omit if
using vanilla whey)
½ tsp cinnamon
¼ tsp chili powder (optional)
⅛ tsp salt

1. Place all ingredients in a blender or

food processor and blend until
smooth. If desired, top with
raspberries or other fruit.
NUTRITION

278 calories, 14g protein, 33g carbs, 28g fat

DECEMBER 2022 | M &F HE R S | 59

 as MankoFit, Arias has built up an
Gabrielle Union-Wade, SZA, and Chris impressive body of work that includes
Hemsworth all follow her. How celebrity trainer a CoverGirl endorsement, a Fabletics
MASSY ARIAS motivated millions with her collection, a supplement line, an
in-the-works book, and a brand-new
six-pack, “sexy moves,” and inspirational story. fitness app, aptly named Empowered
by Massy Arias, that launched in
BY NATE MILLADO • PHOTOGRAPHS BY PER BERNAL October with a 30-day challenge
kickoff. All this before she hit 30. It’s
hard to believe, then, that just seven
years ago, Arias couldn’t do one
pushup.
EVERY BODY HAS A STORY. Even her tats tell tales. “I have a koi Born Massiel Indhira Arias in the
Massy Arias’ insanely chiseled on my right side going upstream, Dominican Republic, Arias moved to
physique is a story of strength but also which symbolizes me going through a the United States when she was 14.
one of perseverance, helping her hard time but still pushing through,” “I’m from the Caribbean, and in the
overcome the odds and become an Arias says, referencing the intricate Latino world, boys do boy things, girls
Instagram-famous fitness guru with fish ink next to her sculpted six-pack. do girl things,” she says. “My parents
millions of followers—2.6 million “The lady on my shoulder? That’s my never encouraged me to do sports. I did
and counting—including celeb stans mom looking over my heart.” ballet.” But Arias developed “exercise-
SZA and Chris Hemsworth. Formerly known on social media induced asthma,” forcing her to hang

SPEED ROUND Get to know Arias with this rapid-fire Q&A.

LAST SHOW I BINGED: Smith, and Lizzo. I asked the other passengers,
Stranger Things. It’s so good! CHEAT FOOD: Doughnuts! But “Is it OK if I use your armrests?”
MY WORKOUT PLAYLIST cheat is such a negative word. I I was doing situps and L-sits.
RIGHT NOW: Sam Smith, J. Balvin, say I “reward” myself with them. SECRET TALENT: I actually have
Bad Bunny, obviously Beyoncé, CRAZIEST PLACE I SQUEEZED a voice! I was in the high school
Taylor Swift, Miley, Jaden IN A WORKOUT: On an airplane. choir.
 Massy Arias,
self-taught trainer
and self-made
entrepreneur who’s
inspired millions.

up her pointe shoes.

Fast-forward to her late teens.
“I was living very unhealthy at the
time. Partying, drinking, smoking
cigarettes; I got caught up in the
wrong crowd,” she recalls. The
hits kept coming. “My brother got
diagnosed with Burkitt’s lymphoma,”
an uncommon but aggressive type
of cancer. “I was in an abusive
relationship in which I let him
devalue me. Once I broke it off with
him, I realized, What am I doing
with my life?”
Arias was 23—and deeply
 MASSY ARIAS’ WORKOUT
depressed. “I didn’t even want to
shower. I stopped going to nursing
school. I was living in my room for
eight months straight.” Her gums
receded. Her hair fell out. “I lost
so much weight, I could see my
rib cage,” she says. “My body was
literally eating itself.”
She tried just about everything—
62 | M &F H ERS | DECEMBER 2022
herbal therapy, cognitive therapy,
hypnosis—to battle her depression, to
no avail. Every route except one.
“Fitness saved my life,” she says. A
friend encouraged her to hit the gym.
She started with the elliptical, going
outside and getting more sun, meeting
new people. And then she discovered
Jamie Eason’s 12-week program on
S H O T O N L O C A T I O N A T C O A S T F I T N E S S S O U T H B AY, H A W T H O R N E , C A
bodybuilding.com. “She had the same
haircut as me, like a bob, and she
looked so incredible and strong!”
Arias says. “I was obsessed with not
being this weak, skinny girl who was
run over by a dude—or by life.”
The program was advertised as a
beginner’s workout, “but it was totally
unrealistic for someone who had
 HALF-KNEELING
THORACIC ROTATION
Kneel with one leg up and rotate your torso
toward your raised knee while extending
both arms.

SINGLE-LEG REACH
With feet shoulder-width apart, touch one
foot to the ground in front of you, then to
your side, then behind you. That’s 1 rep.

SUPINE SINGLE-
LEG HUG
Lie on your back with legs extended.
Bring one knee to your chest and hug it
with both arms.

absolutely no core strength,” she says. a career, but when people started calisthenics, yoga, and HIIT. Her
“I couldn’t even lift five-pound asking for training advice, she decided body-positive message promotes
dumbbells for three reps!” Arias to get certified. Just as Jamie Eason maintaining a healthy balance.
LY S E T T E C A S T E L L A N O S

viewed it as a challenge, and little by motivated her, Arias is now paying it

HAIR AND MAKEUP BY

little, she increased her muscular forward to millions of women of all

stability. “That first pushup felt great!” walks—known as MA Warriors—with
Arias shared her progress and her guided workouts and custom meal
routines on social media. She never plans on her new app. Her training
considered parlaying her passion into style incorporates resistance training,

DECEMBER 2022 | M& F HE R S | 63

 GOBLET ISO HOLD
Hold a kettlebell by the handle
with both hands and squat down.
Hold this position for 30 seconds.

DUMBBELL
LOW LUNGE
LIFTOFF
With a dumbbell in each hand,
get into a lunge position with
your back knee touching the
ground. Lift your knee off the
ground, hold, then lower it back
down. That’s 1 rep.

FOREARM
PLANK
Get into a plank position, with
your body weight resting on
your forearms. Tighten your
core and hold for 30 seconds.

A major milestone that’s made her a
better trainer: giving birth to Indira
Sarai, her 2-year-old with her equally
jacked husband/business partner,
Stefan Williams. (Back in September
2016, Arias made headlines for posting
a six-pack selfie—at four months
pregnant.) “My daughter has made
me more empathetic to the people I
train,” she says. “I’m not bulletproof,
but I do feel myself to be a tough
cookie, and I understand that most
people won’t be like that. So having
this tiny little human that’s so selfless
and so innocent has taught me to be
more patient and to continue to see
the good in people.
“My mantra has always been: Be
your best version and always be
progressing.” So Arias is still a work in
progress, just like the peacock tattoo
on the inside of her arm.
“I haven’t finished that one yet
because it hurts a lot,” she says with
an infectious laugh. “But that one
reminds me how beautiful and
powerful I am.”

6 4 | M &F H ERS | DECEMBER 2022

 HIP-BRIDGE
HOLD
Lie on your back with knees
bent at 90 degrees and feet on
the ground. Drive hips up and
flex glutes. Hold for 30 seconds.

FLOOR PEC
STRETCH
Lie facedown with arms out at
your sides. Press your torso up
to one side to stretch the
opposite side of your chest.

DECEMBER 2022 | M &F HE R S | 65

 BENCH HALF-
KNEELING ISO
DAY 1 HOLD
TOTAL-DEVELOPMENT Place one knee about a foot
in front of a bench and place
WORKOUT the laces of that foot onto it,
other leg in front. Lean back so
Exercise Reps the quad of your back leg
stretches out.
WALK OUTSIDE 10 MIN.

WALL SQUAT 30 SEC.

HALF-KNEELING 8 PER SIDE
THORACIC ROTATION

GOBLET ISO HOLD 30 SEC.

HIGH PLANK 30 SEC.

HIP-BRIDGE HOLD 30 SEC.

DUMBBELL LOW 5 X 5 SEC.

LUNGE LIFTOFF PER SIDE
DOWNDOG HOLD 1 MIN.

FOREARM PLANK 30 SEC.

SINGLE-LEG REACH 5 PER SIDE

WALL ANGEL
BEAR HOLD 30 SEC. Sit with back against a wall,
arms bent at 90 degrees. Press
WALL ANGEL 8 your arms up, keeping them
against the wall, until they are
locked out.
POST-WORKOUT
Exercise Reps
FLOOR PEC 1 MIN.
STRETCH PER SIDE
SUPINE SINGLE- 1 MIN.
LEG HUG PER SIDE

BENCH HALF- 1 MIN. DOWNDOG

KNEELING ISO HOLD PER SIDE
HOLD
Get into a plank with elbows in
and hands at sides. Pike upward
to get into a downward dog and
hold. Then return to the starting
position.

66 | M &F H ERS | DECEMBER 2022

 WALL SQUAT
Press your back flat against the
wall and bend your knees as if
you were sitting in a chair. Hold
this position for 30 seconds.

DECEMBER 2022 | M &F HE R S | 67

 Can CBD get you high? Is it legal? We answer

the questions surrounding the popular compound.

BY ADAM BIBLE
SHUTTERSTOCK

6 8 | M &F H ERS | DECEMBER 2022

DECEMBER 2020| M M&F
2022
MAY/JUNE &F HEHRESRS| 6965
 “ THIS MOLECULE IS
NOT UNIQUE TO THE
CANNABIS PLANT.”

CBD COMES FROM

MARIJUANA, RIGHT?
Wrong. Cannabidiol is in a class
of chemical compounds called
cannabinoids and is found in many
plants like hops, black pepper, and
echinacea—not just marijuana—that
can also be made naturally in the
body, says Bomi Joseph, Ph.D.,
director of the Peak Health Founda-
tion and noted plant compound
researcher. “This molecule is not
unique to the cannabis plant, but it
may not be economically feasible to
get out of other plants because the
levels are too low.”

WHAT DOES CBD DO?

CBD binds to receptors in the body
and regulates your immune system,
which helps with its functioning and
the healing process. CBD can tamp
down inflammation and speed up
tissue recovery. Research has also
shown that the compound can help
manage epilepsy, anxiety, post-trau-
matic stress disorder, and depression.
WILL IT GET ME HIGH?
Nope. Although the molecule is
found in marijuana (at low levels)
and hemp (at high levels), it won’t
give you the munchies. Its mode of
activeness is completely independent
of THC (tetra hydrocannabinol), the
psychoactive constituent of cannabis,
says Joseph.
WILL CBD APPEAR ON
A DRUG TEST?
No, it’s not a compound that is tested
CAN KIDS AND TEENS TAKE IT?
CBD is generally considered safe for
widespread use. However, its effects
on developing minds and bodies are
still unknown. There are very few
studies on how it affects teens and
kids, and some doctors have advised
they should not use it unless other-
wise recommended.
HOW MUCH CBD SHOULD I TAKE?
It’s hard to pin down an optimum
dose, Joseph says, as it depends on
the concentration of CBD that’s in a
product and other factors such as
age, weight, and height. But he
recommends 7.5mg of CBD per day taking it every day, either, unless it’s
for a 5'9" female, and 12mg for a for a chronic condition.
woman who is tall and athletic. For one, it’s fairly expensive—a
However, it’s always best to start out 1,000mg bottle costs around $100.
THIS SPREAD: SHUTTERSTOCK (3); GETTY IMAGES

for during drug screens.
SO IT’S LEGAL?
Well, it depends. CBD derived from
hemp is OK, thanks to a 2018 federal
law that delisted it as a restricted
with a low dose and see how you feel.
WILL TAKING MORE CBD
MAKE IT WORK BETTER?
No. Some research shows that, at
some point, CBD will stop working
And if you’re already healthy, there
doesn’t seem to be any benefit
to using it on a daily basis.
“Though there are many, many
positive side effects, I don’t really
suggest that people take things that
OPENER: SHUTTERSTOCK.

substance. However, CBD from
cannabis is still a controlled sub-
stance. Also, some states and
municipalities—such as New York
City and Virginia—have laws on the
books that restrict CBD sales or use.
if you take too much of it. Davis
Mersereau, founder of the CBD/THC
skin-care company Divios, adds that
its effects will plateau if you take too
much of it.
Additionally, you shouldn’t be
they don’t feel the effects of or if they
don’t have that particular problem,”
says Prudence Hall, medical director
of the Hall Center, a wellness facility
in Santa Monica, CA. “If they’re
dealing with anxiety or sleeplessness,

70 || M&F
66 H ERS || M
M &F HERS DECEMBER
AY/JUNE 22022
02 0

depression, or inflammatory illness-
es, this is a very cool way to help and
interrupt that problem.”
ARE THERE ANY SIDE EFFECTS?
Not really. It could cause a little more
fatigue in some individuals, says Hall.
“Usually what I’ll hear from patients,
when I hear anything negative at all,
is that it just didn’t have any effect.”
WHAT’S THE BEST WAY TO
PURCHASE CBD?
You can buy it online and from local
shops, but sites like Amazon restrict
the sales of any CBD products. “The
big banks are still not wanting to
work so much with CBD,” says
Mersereau. “That impacts a lot of
online payment gateways.” Other
drawbacks to the confusion around
selling CBD is the fact that there are
regulations for sales and marketing
on traditional ad platforms, he says.
Avoid anything sold at a conve-
nience store or big chain if the source
of the CBD is unclear. Most high-
quality CBD comes from the United
States or Canada. A lot of sketchy,
synthetic CBD is flooding the market
from China. Shopping online, at repu-
table sources, is usually the best
option because good purveyors will
provide links to third-party testing
documents that show their product is
top-notch.
As a consumer, you really have to
know whom you’re buying from,
says Mike Kolb, founder of sports
nutrition company Xwerks. “You’ve
probably seen CBD in little stores and
your local 7-Eleven, but a lot of these
products don’t actually contain CBD,
or at least they don’t have as much as
they claim. The cheaper brands that
are popping up source all their hemp
from China, which is known to
contain a lot of heavy metals and
other contaminants.”
WHAT ARE
SOME QUALITY
CBD BRANDS?
Coromega
This sports nutrition company
just released some super-easy-
to-use “squeeze shots” that give
you 10mg of CBD per packet.
coromega.com
Divios
One of the first companies to
introduce a CBD sunscreen, it
also offers an aloe and CBD
moisturizer/sunburn cream.
diviosnaturals.com
Green Helix
With top-quality CBD products, it
has a beauty line with a CBD
facial oil that repairs the skin.
greenhelix.com
Willie’s Remedy
This branch of country legend
Willie Nelson’s cannabis business
features oils and balm as well as
a coffee and tea line.
williesremedy.com
Xwerks
This CrossFit-focused sports
nutrition company uses CBD
grown and processed at organic
Colorado farms. It offers CBD
oil and capsules, plus a new
cream for muscle soreness
and inflammation.
xwerks.com
DECEMBER 2022 | M &F HE R S | 7 1
 GETTY IMAGES

72 | M&F
68 H ERS | DECEMBER
M &F HERS M AY/JUNE 22022
02 0
 A definitive guide to
using every barbell you
may find in the gym.
BY KEVIN GRAY

DESPITE WHAT YOUR high school

gym led you to believe, there’s
more than one type of barbell.
These days, the better gyms
feature a range of options—some
specific to certain lifts, others
more versatile. It’s enough to
make your head spin. But with
a little knowledge and some
quality time handling the bars,
you can take your workouts to
the next level.
Here, we’ll run through a baker’s
dozen of barbells, from tried-
and-true bars you’ll find in your
standard big-box gyms to some
seriously innovative newer
options. We’ve also enlisted
Brandon Smitley, a competitive
powerlifter and co-owner of
Thirst gym in Terre Haute, IN,
to provide his expert tips on
mastering each type of barbell.

DECEMBER 2022 | M &F HE R S | 73

 THE GUIDE

SQUAT BAR
Squat bars are thicker
and have less whip than
traditional bars.
Use it for: Squats.
Expert tip: “Bench pressing
with a squat bar can take
some pain away from your
elbows and wrists due to
the increased surface area
in your hand,” Smitley says.

OLYMPIC BAR
The Olympic barbell is a
DEADLIFT BAR weight room staple. It
clocks in at seven feet long,
A deadlift bar has more whip—or flex—than
weighs 45 pounds, and
OPENING SPRE AD & THIS PAGE: SHUT TERSTOCK

a conventional bar. It’s usually a few inches

features two-inch rotating
longer and a tad thinner for better grip. It
sleeves.
has no knurling in the middle.
Use it for: Snatches, cleans,
USE IT FOR: Deadlifts.
bench presses, squats,
EXPERT TIP: “Be considerate and never
deadlifts.
rack pull with these bars,” stresses Smitley.
Expert tip: “Be sure to
“You’ll also never want to squat or bench-
check your bar, especially
press with them. They are specifically for
the endcap,” Smitley says.
deadlifts only.”
“This will tell you the bar’s
make and model.”

74 | M &F H ERS | DECEMBER 2022

 TRAP BAR
Also called a hex bar, this barbell is
shaped like a hexagon and allows you
to stand inside it while gripping
handles positioned to your sides.
Use it for: Deadlifts, shrugs, rows,
presses.
Expert tip: “While commonly used to
deadlift, give your trap bar a try for
bentover rows or overhead presses for
some different upper-body training
options,” suggests Smitley.
BARBELLS: COURTESY OF ROGUE; CAMBERED: ELITEFTS; DUFFALO, TRANSFORMER: COURTESY OF K ABUKI
CAMBERED BAR
This bar features a drop that offsets
the loaded portions of the bar from the
middle of the bar. The drop puts more
emphasis on your lower posterior
chain and less pressure on your upper
back and shoulders.
Use it for: Squats, good mornings.
Expert tip: “Use the cambered bar for
your good mornings to save your
shoulders and elbows, while building a
bulletproof posterior chain—lower
back, glutes, and hamstrings,” says
Smitley.
AXLE BAR
A thicker bar, two inches in diameter,
that challenges your grip. Axle bars
can weigh anywhere from 45 to 75
pounds.
Use it for: Deadlifts, clean and presses,
overhead presses.
Expert tip: “Typically used by
strongmen competitors, this bar is
fantastic for the floor press,” says
Smitley. “Build up your bench press by
doing this movement for three to four
sets of three to six reps.”
DUFFALO BAR
Invented by Chris Duffin of Kabuki
Strength, the Duffalo bar is arched
to sit more comfortably on your
back during squats and to reduce
demand on the shoulders during the
bench press.
Use it for: Bench presses, squats,
good mornings.
Expert tip: “Having a problem with
improving your bench press? Use this
bar for six to eight weeks, and watch
as the added range of motion helps
build more strength off the chest,”
says Smitley.
SHORT BAR
Great for training in tight spaces, the
aptly named short bar is shorter in
length and lighter in weight than a
standard barbell.
Use it for: Military presses, bench
presses, bentover rows, carries.
Expert tip: “If your gym doesn’t have
farmer handles, use this bar for
suitcase carries. Its shorter size makes
it great for carries as a finisher or for
trunk training,” Smitley says.
TRANSFORMER BAR
Another Kabuki Strength original, the
Transformer bar is a multifunction bar
that acts like a hybrid between the
safety squat bar and cambered bar.
The lifter can adjust the height of the
camber between lifts, finding the
perfect position for front squats and
back squats.
Use it for: Squats, lunges.
Expert tip: “Give this bar a try for your
split squats and lunges,” Smitley
advises. “It’ll let you really load up
your legs and not let grip be a factor,
while also being comfortable.”
DECEMBER 2022 | M& F HE R S | 75

SAFETY SQUAT BAR
The safety squat bar features shoulder
pads and handles that extend out
from the bar, providing more stable
positioning and grip, while also forcing
you to remain more upright.
Use it for: Squats.
Expert tip: “It’s arguably the best bar
on the market,” says Smitley. “Use this
bar to build your upper back and legs
specifically for your squat. If you have
shoulder issues, this should be your
bar of choice.”
76 | M &F H ERS | DECEMBER 2022
SWISS BAR
Also called a football bar, this bar
allows for multiple grips and is a
smart choice for people with wrist
or shoulder issues.
Use it for: Shoulder presses, rows,
neutral-grip presses.
Expert tip: “If you’re struggling with
body-weight pushups, place this bar in
a power rack and use it as a way to
build up to doing pushups on the
ground,” says Smitley. “If you can do
pushups, use this as a way to do
dropsets by moving the bar up a hole
after each set of failure.”
EZ-CURL BAR
A gym staple, the EZ-curl
bar features curves in the
bar to allow for multiple
grip positions and is often
more comfortable on the
wrists than a straight bar
when performing curls.
USE IT FOR: Biceps
curls, reverse curls, skull
crushers.
EXPERT TIP: “If you’re
short on time, load this bar
up with a weight you can
do 10 to 12 reps with,” says
Smitley. “Perform your
curls, then go straight into
skull crushers for reps to
failure. Three to four
rounds of this will tone
your arms in no time.”
SHUTTERSTOCK; BARBELLS: COURTESY OF ROGUE; COURTESY OF TSUNAMI BAR SPORT
TSUNAMI BAR
This unique barbell flexes throughout
movements, especially at the top
and bottom of lifts. The flexing
creates oscillating waves meant to
improve power and recruit more
stabilizer muscle activation than a
traditional bar.
Use it for: Bench presses, back squats,
bentover rows, biceps curls.
Expert tip: “To build some seriously
strong abs, use this bar for overhead
carries to challenge your trunk
stability,” Smitley says.
 FINISH
The coating

THE TERMINOLOGY
applied to the
TENSILE exterior of a barbell,
STRENGTH with popular options
The maximum amount of including chrome
stress that a bar can take and zinc.
Now that you’re caught up on how and before fracturing or breaking.
when to use each bar, it’s time to learn The tensile strength of barbells
all of a barbell’s components. is typically rated in pounds per
square inch (PSI), with the
best bars scoring above
200,000 PSI.
YIELD STRENGTH
The amount of weight it
takes to permanently bend
a bar. This is tested by
SHAFT
statically adding weight to
The middle
the bar until it bends to the
portion of the
point of permanent
barbell that falls
deformity.
between the
sleeves.

COLLAR
The widest part of SLEEVE
the barbell, the collar The ends of the bar
separates the sleeve where you load the
from the shaft and weight plates.
also allows the barbell WHIP
to “spin” during The bounce or flex that KNURLING
certain lifts. occurs in a barbell, which The rough, textured
may be useful in certain pattern on the barbell
lifts that benefit from that is designed for
momentum—for example, the gripping during
SHUTTERSTOCK

transition between a clean various lifts.

and a jerk.

DECEMBER 2022 | M& F HE R S | 7 7

78 | M & F H ERS | DECEMBER 2022
BIKINI & FITNESS MODEL PRO

ALLISON
BEMBRIDGE
Model @alliebembridge

By HERS South Africa

Photography by Chris V. Linton
MUA @twochicksandsomelipstick

DECEMBER 2022 | M &F HE R S | 79

 Such an honor to have you on Muscle & Fitness
Hers, everyone has their own special story about
how they got involved in health and fitness. Could
you tell us a little bit about your journey to where
you are today?7KDQN\RXIRUWKHRSSRUWXQLW\WRVKDUHP\
VWRU\,DPKXPEOHG,KDYHDOZD\VEHHQDQDFWLYHSHUVRQEXW
ZKHQP\ORFDOJ\PFORVHGPDQ\\HDUVDJROHDYLQJPHZLWK
IHZRSWLRQV,ZDVDWDORVVRIZKHUHWRJR$IWHUDERXWD\HDU
RIGRLQJQRWKLQJ,GHFLGHG,QHHGHGWRPDNHDFKDQJHWRJHW
EDFN WR D KHDOWK\ VWDWH DQG ORVH VRPH RI WKH ZHLJKW , KDG
JDLQHG,KDGKHDUGIURPDIULHQGDERXWDORFDOWUDLQHUZKRUDQ
ERRWFDPSVIRUZRPHQVR,GHFLGHGWRJLYHLWDWU\$IWHUD
\HDU DQG D KDOI RI ERRW FDPSV , EHJDQ WR ORVH WKH ZHLJKW ,
ZDQWHG DQG GHFLGHG , ZDQWHG WR EXLOG PRUH PXVFOH DQG GR
VRPHWRQLQJ6R,VLJQHGXSIRUDQZHHNSHUVRQDOWUDLQLQJ
FKDOOHQJHDQGZDVDPD]HGDWP\UHVXOWV7KLVLVZKHUH,EH
JDQWRIDOOLQORYHZLWKZHLJKWOLIWLQJDQGERG\EXLOGLQJZKLFK
FRQWLQXHVWRWKLVGD\7RGDWH,KDYHORVWRYHUOEVFRXQW
OHVV LQFKHV DQG RYHU  ERG\ IDW %XW ZKDW KDV KDG WKH
PRVW LPSDFW IRU PH LV WKH VHOIFRQÀGHQFH , KDYH JDLQHG
WKURXJKWKLVSURFHVV$IWHUWUDLQLQJKDUGIRUDIHZ\HDUVP\
WUDLQHUHQFRXUDJHGPHWRVKRZFDVHDOOP\KDUGZRUNE\HQ
WHULQJ D ÀWQHVV FRPSHWLWLRQ 7KLV ZDV QHYHU VRPHWKLQJ ,
ZRXOG KDYH LPDJLQHG , ZRXOG GR RU KDG HYHQ WKRXJKW RI
2QFH,ÀQDOO\JRWWKHFRQÀGHQFHWRGRWKLVZKLFKZDVZHOO
RXWVLGHP\FRPIRUW]RQHDJOREDOSDQGHPLFKLWGHOD\LQJWKLV
SODQ$OWKRXJKGLVDSSRLQWHG,ZRUNHGWLUHOHVVO\DQGFRQWLQ
XHGWRSXVKP\VHOI,ZDVGHWHUPLQHGWRGRZKDWHYHULWWRRN
WR VWD\ FRQVLVWHQW DQG NHHS RQ WUDFN ZLWK P\ JRDOV$IWHU D
\HDUDQGDKDOIRIFRPSHWLWLRQSUHSDQGGHOD\VLQ0D\
,ÀQDOO\JRWWRFRPSOHWHIRUWKHÀUVWWLPH,FRPSHWHGLQWKH
,')$ ,QWHUQDWLRQDO'UXJ)UHH$WKOHWLFV 2QWDULR 1DWLRQDO
&KDPSLRQVKLSVLQWKHÀWQHVVPRGHODQGELNLQLPRGHOFDWHJR
ULHV,WKHQFRPSOHWHGLQWKH,')$,QWHUQDWLRQDO&XSLQ-XQH
7RP\VXUSULVHEHWZHHQWKHWZRVKRZV,WRRNKRPH
JROGPHGDOVWZRVLOYHUPHGDOVDÀUVWSODFHÀQLVKLQWKH3UR
YLQFLDO )LWQHVV 0RGHO &KDPSLRQVKLSV VHFRQG SODFH LQ WKH
&DQDGLDQ1DWLRQDOVDQGLQP\ÀQDOVKRZ,HDUQHGP\352
FDUG LQ ERWK WKH ELNLQL PRGHO DQG ÀWQHVV PRGHO FDWHJRULHV
$IWHU WKLV ZKLUOZLQG , FRPSHWHG DJDLQ LQ -XQH  WKLV
WLPHZLWKWKH8)( 8OWLPDWH)LWQHVV(YHQWV ,ZDVDJDLQDV
WRQLVKHG DW WKH UHVXOW , WRRN KRPH  JROG PHGDOV DQG RQH
VLOYHU REWDLQLQJ P\ (OLWH VWDWXV DQG HDUQLQJ D VSRW DW WKH
:RUOG352&KDPSLRQVKLSV$WWKH8)(:RUOG352&KDPSL
RQVKLSVLQ1RYHPEHU,ZDVKXPEOHGWRZLQWZRJROG
PHGDOVLQWKH(OLWHURXQGHDUQLQJP\352FDUGLQWKHÀWQHVV
PRGHO FDWHJRU\ DQG WDNLQJ KRPH WKH VLOYHU PHGDO LQ WKH
:RUOG352&KDPSLRQVKLSV,KDYHFRQWLQXHGP\ERG\EXLOG
LQJ MRXUQH\ DQG DP FXUUHQWO\ LQ SUHSDUDWLRQ IRU WKH 8)(
:RUOG 352 &KDPSLRQVKLSV IRU WKLV \HDU )LYH \HDUV DJR ,
MRLQHGDERRWFDPSDWDORFDOJ\PWRORVHZHLJKWEXWZKDW,
JDLQHGZDVPXFKPRUHWKDQZHLJKWORVV,DP\HDUVRIDJH
, DP LQ WKH EHVW VKDSH RI P\ OLIH KDYH EHFRPH PRUH VHOI
FRQÀGHQW DQG KDYH GHYHORSHG D ORYH IRU ERG\EXLOGLQJ WKDW
KDVQRZEHFRPHP\OLIHVW\OH

What is your typical workout routine?0\ WUDLQHU,DPFXUUHQWO\ZRUNLQJZLWK-LP%ODLUDW IXOIRUP\FRDFKDQGWKHNQRZOHGJHKHKDVLP

W\SLFDOZRUNRXWURXWLQHFRQVLVWVRIERWKZHLJKW
VWUHQJWK WUDLQLQJ DQG FDUGLR , XVXDOO\ ZRUN RXW
 GD\V D ZHHN ZLWK ZHLJKW VWUHQJWK WUDLQLQJ
IRUWKHPDMRULW\RIWKRVHGD\VDQGFDUGLRWZLFHD
ZHHN0\WUDLQLQJSURJUDPFKDQJHVUHJXODUO\GH
SHQGLQJRQP\JRDOVDQGDOVRWRFRQWLQXHWRFKDO
OHQJHPHERWKSK\VLFDOO\DQGPHQWDOO\
Do you work out with a particular trainer
and what are a few of the top things
they’ve taught you?,GRZRUNZLWKDVSHFLÀF
)RUHVW&LW\3HUVRQDO7UDLQLQJLQ/RQGRQ2QWDU
LR,KDYHJDLQHGDORWRIZLVGRPVLQFH,EHJDQ
ZRUNLQJZLWK-LP+HKDVWDXJKWPHDJUHDWGHDO
DERXW QXWULWLRQ DQG LWV FRQQHFWLRQ WR KRUPRQHV
DQGKRZWRSURSHUO\WUDFNP\PDFURQXWULHQWV+H
KDV DOVR WDXJKW PH WKH LPSRUWDQFH RI PRELOLW\
WUDLQLQJ DQG VWUHWFKLQJ WZR WKLQJV , EDUHO\ GLG
ZHOOEHIRUH,EHJDQZRUNLQJZLWKKLP,KDYHDOVR
OHDUQHGDYDULHW\RIGLIIHUHQWWUDLQLQJWHFKQLTXHV
WKDW KDYH KHOSHG PH UHDOO\ GHYHORS WKH PXVFOH
JURZWK,ZDVKRSLQJWRDFKLHYH,DPYHU\JUDWH
SDUWHG
Keeping camera-ready sounds like a full-
time job! What is your diet and supple-
mentation like? <HV NHHSLQJ FDPHUDUHDG\
FDQEHGLIÀFXOWEXWEHLQJFRQVLVWHQWZLWKGLHWDQG
H[HUFLVHLVWKHNH\0\GLHWYDULHVGHSHQGLQJRQ
ZKDWVWDJHRISUHSDUDWLRQ,DPLQEXW,GRHDWD
EDODQFHGFOHDQGLHW,W\SLFDOO\HDWOHDQPHDWVOLNH
FKLFNHQ WXUNH\ DQG EHHI DV ZHOO DV YHJHWDEOHV
DQGFDUERK\GUDWHVOLNHEURZQULFHSRWDWRHVDQG

8 0 | M &F H ERS | DECEMBER 2022

DECEMBER 2022 | M &F HE R S | 8 1
| |
 IDVWSDFHGEXV\ZRUOGLWLVLPSHUDWLYHWRPDNH\RXUVHOI
DSULRULW\DQGHQJDJHLQDFWLYLWLHVWKDWQRXULVK\RX

What’s your top three go-to nutritious

snacks?0\WRSJRWRVQDFNVZRXOGEHKXPPXVDQG
YHJHWDEOHVKLJKSURWHLQ\RJXUWZLWKDOONLQGVRIDGGL
WLRQVOLNHP\IDYRULWHSURWHLQSRZGHUIUXLWJUDQRODRU
SHDQXWEXWWHUSRZGHUDQGÀQDOO\,DOVRHQMR\4XHVWQD
FKRÁDYRUHGSURWHLQFKLSV

What workout apps or online sites do you rec-

ommend or use? , XVH D ZRUNRXW DSS FDOOHG 7UDLQ
+HURLFIRUDOOP\WUDLQLQJQHHGV%HVLGHVWKDW,IROORZD
QXPEHURIRWKHUÀWQHVVORYHUVRQ,QVWDJUDPDQGVRFLDO
PHGLDIRUJUHDWH[HUFLVHKHDOWKDQGUHFLSHWLSV

Where can our readers find out more about

you?5HDGHUVFDQÀQGRXWPRUHDERXWPHWKURXJKP\
VRFLDO PHGLD DFFRXQWV RQ )DFHERRN DOOLHEHPEULGJH 
DQG,QVWDJUDP

Any parting words of wisdom?<RX FDQ GR DQ\

WKLQJ\RXSXW\RXUPLQGWRQHYHUVHWWOHDQGQHYHUJLYH
XSRQ\RXUGUHDPV

VZHHWSRWDWRHV,DOVRHDWDFHUWDLQDPRXQWRIIDWVDVZHOOWRFRXQWHUEDODQFH
WKHDERYH<RXZDQW\RXUGLHWWRKDYHDEDODQFHRIFDUEVIDWDQGSURWHLQDW
DOOWLPHVWRHQVXUH\RXDUHJHWWLQJDOOWKHQXWULHQWVDQGHQHUJ\\RXUERG\
QHHGV,QDGGLWLRQ,WDNHPXOWLYLWDPLQVPDJQHVLXP(VVHQWLDO$PLQR$F
LGVDQGSURWHLQSRZGHU

What would you say are the most common fitness myths that
need to be busted in the industry today?2QHRIWKHPRVWFRPPRQ
ÀWQHVVP\WKVLVWKDWOLIWLQJZHLJKWVPDNHVZRPHQEXON\6WUHQJWKWUDLQLQJ
LV D YLWDO FRPSRQHQW WR DQ\ ÀWQHVV URXWLQH IRU D QXPEHU RI JUHDW KHDOWK
UHDVRQVDQGZLOOQRWPDNH\RXEXON\$QRWKHUP\WKLVWKDWORQJHUZRUNRXWV
DUHPRUHEHQHÀFLDO7KLVLVGHÀQLWHO\QRWWUXH:RUNVPDUWHUQRWKDUGHU
$QRWKHUFRPPRQP\WKWKDWQHHGVWREHEXVWHGLVWKDWWRORVHZHLJKW\RX
VKRXOGGRPRUHFDUGLRQRWZHLJKWV7KHWUXWKLVLQIDFWWKHRSSRVLWH

What advice can you give us on how to make the rest of this
year the most successful yet, whether it's in business, self-
improvement or health and fitness? , ZRXOG VD\ WKH EHVW DGYLFH ,
FRXOGJLYHLVWRWDNHJRRGFDUHRI\RXUVHOI6HOIFDUHLVVRLPSRUWDQW,QWKLV

DECEMBER 2022 | M& F HE R S | 8 3

 OUR MODEL
Mariella
Pellegrino
IFBB Bikini Pro

Hometown:
Sant’Arcangelo, Italy
Occupation:
MHP Athlete
Instagram:
@MariellaPellegrino

8 4 | M &F H ERS | DECEMBER 2022

 THE WORKOUT
Warm up for 5 to 10 minutes with a brisk
walk or jog on the treadmill, then do the
following 7 sets in order:

Treadmill Sprint:
7% incline, 90 sec.
DO THIS TWICE.
Set 1 Active Recovery,
Weighted Plyo Overhead Triceps
Lunge With Twist: Extension: 1 set,
1 min. 10–15 reps
Treadmill Sprint:
15% incline, 1 min.
DO THIS TWICE.
Active Recovery,
Set 5
Sweat and sculpt your way to a more powerful Chest Press:
1 set, 10–15 reps Squat Jack With
physique by combining high-energy treadmill Lat Pulldown: 60 sec.
Treadmill Run:
intervals with targeted strength moves. Medium/fast pace at
15% incline, 1 min.
Set 2 DO THIS TWICE.
BY CAT PERRY • PHOTOGRAPHS BY ERICA SCHULTZ • PRODUCED BY TARA CANOVA Weighted Jump Active Recovery,
Squat With Shoulder Triceps Pushup
Press: 90 sec. With Plank Row:
Treadmill Run: 1 set, 10–15 reps
Medium/fast pace at
10% incline, 90 sec.
DO THIS TWICE.
Active Recovery,
Chest Flye:
Set 6
1 set, 10–15 reps Spider Pushup: 1 min.
Treadmill Sprint:
10% incline, 1 min.
THE SECRET TO INCREDIBLE CALORIE BURN while sculpting lean, DO THIS TWICE.
functional muscle? You have to be ready to leave your old sets and reps Active Recovery,
Set 3 Weighted V-up:
routine in the dust. This fat-fighting workout from Cari Shoemate, creator of
the popular Bombshell Bootcamp in Houston, incorporates intervals that are One-arm Kettlebell 1 set, 10–15 reps
Swing*: 1 min.
split 50/50 between dynamic strength moves and brief treadmill sprints and Treadmill Sprint:
is designed to keep your muscles screaming for the exit. “This workout 5% incline, 1 min.
incorporates moves both for girls who love to lift and those who love cardio,” DO THIS TWICE.
Set 7
says Shoemate. “It keeps things moving at such a fast pace that you’ll be done *Switch arms
with second set. Narrow Squat Walk
before you know it while torching a ton of calories.” Active Recovery, With Hammer Curl:
Active-recovery strength moves balance out body parts so you’re firing up Forearm Plank: 1 min. 2 min.
one area while another recovers. To make things harder, use a heavier weight Treadmill Run:
or increase your running speed or reduce rest between sets. The entire Medium/fast pace
workout—modeled by IFBB bikini pro Mariella Pellegrino—will take about an at 12% incline, 2 min.
DO THIS TWICE.
hour to hit every major muscle while clearing out your cardio for the day. Set 4 Active Recovery,
Double Burpee: Biceps Curl: 1 set,
90 sec. 10–15 reps

DECEMBER 2022 | M& F HE R S | 85

 WEIGHTED PLYO LUNGE
WITH TWIST
Hold a medicine ball or dumbbell with both hands.
Step left leg back into a reverse lunge, bringing
medicine ball near the outside of right leg.
Explosively jump up, bringing ball overhead,
and switch legs midair so your left foot lands in
front. Lower ball to the outside of left leg. Repeat,
switching legs. Continue, alternating sides for
a total of 1 minute.

86 | M&F
76 H ERS | MAY/JUNE
M &F HERS DECEMBER22022
02 0
 ONE-ARM KETTLEBELL SWING
Stand tall holding a kettlebell with an overhand grip in front of you in right hand, arm
straight at waist height, and feet slightly wider than shoulder width. Squat down,
swinging kettlebell between legs [A].
Keeping arm straight, thrust hips forward, straighten knees, and swing kettlebell up to
shoulder height as you rise to a standing position [B]. Repeat for 1 minute; switch arms on
second set.

A
B

WEIGHTED JUMP
SQUAT WITH
H A IR A N D M A K E U P BY A N G EL A B O S W EL L . A P PA R EL BY EL I S A B E T TA RO G I A N I

SHOULDER PRESS
Hold an 8- to 10-pound dumbbell
parallel to the floor with both
hands, arms straight. Starting
from hips, lower into a squat,
bringing dumbbell just inches
above the floor, keeping chest up
and shoulders back [A].
Explosively return to standing,
bringing weight to chest with
arms bent [B].
Jump up and press weight
overhead [C].
Bend your knees to land softly
and immediately lower into the
next squat. Do this as one swift
movement, moving weight down
to chest and then up overhead
(1–2–3). Repeat for 90 seconds.

DECEMBER 2022 | M& F HE R S | 87


DOUBLE BURPEE
Stand tall with arms at sides. Squat down, placing hands on floor [A].
Jump feet back, landing in a full pushup position. Do 2 pushups.
Jump feet back into a squat, then jump up 2 times, slapping knees with
hands each time [B].
Continue immediately into next double burpee; repeat for 90 seconds.
8 8 | M &F H ERS | DECEMBER 2022
A
SQUAT JACK WITH
LAT PULLDOWN
Stand holding a weight or medicine ball in both
hands in front of legs, arms extended, elbows
slightly bent [A].
Quickly jump feet out like in a jumping jack,
landing in a soft squat with toes pointed forward;
at the same time, lift weight overhead, keeping
biceps near ears [B].
As you jump feet back in, lower the weight down
in front of you to hip height, keeping arms slightly
bent. Return to starting position and repeat
quickly for 1 minute.
S H O T O N L O C AT I O N AT I R O N C U LT U R E , C E D A R K N O L L S , N J
 SPIDER PUSHUP
Begin in a full pushup position, hands on the floor
under shoulders and legs extended behind you,
abs tight [A].
Bend elbows to lower chest toward ground,
jumping both feet out wide to side as you come
down. Push off ground to return to starting
position, jumping feet back together. Continue
for 1 minute [B].
A

TIP: PUSH OFF THE GROUND

EXPLOSIVELY AS YOU JUMP
LEGS TOGETHER AND APART
TO MAXIMIZE YOUR POWER.
DECEMBER 2022 | M& F HE R S | 89
 > You can’t be healthy and
fit—inside or out—if you’re
constantly feeling the weight
of the world. Here’s how to
show anxiety who’s boss.
BY SHAWN DONNELLY | PHOTOGRAPHS BY DAVID ARKY

9 0 || M&F
80 H ERS || MAY/JUNE
M &F HERS DECEMBER22022
02 0
 BLAME IT ON THE SMARTPHONES that are
constantly pinging us with texts, tweets, and emails.
Blame it on the overcrowded trains, freeways, and THE ULTIMATE
big-box stores. Blame it on the Great Recession, global STRESS
warming, Netflix, or that $6 latte in your hand. RELIEVER:
Whatever you want to pin it on, there’s a troubling fact EXERCISE
about us modern humans: We’re superfrazzled. According When you exercise,
to a 2017 evaluation of federal health data, more Americans your brain and nervous
system produce more
than ever before are stressed, depressed, and anxiety-rid- endorphins, which are
den, and many are unable to get the help they need. essentially natural anti-
This, of course, leads to lots of bad stuff. Common effects depressants—neuro-
of stress include headaches, muscle tension, lowered sex transmitters that make
drive, insomnia, irritability, sadness, lack of motivation, you feel good. Even better,
social withdrawal, overeating, and drug and alcohol any form of exercise can
abuse. As if that’s not terrible enough, chronic stress also create this effect, so it
doesn’t matter whether
increases your chances of having a heart attack or stroke,
you lift weights, jog on the
and many researchers believe it makes the brain more treadmill, or play pickup
susceptible to health problems like dementia and Alzheim- basketball. As long as you
er’s. Other studies show that it flat-out ages you faster and break a sweat, you’ll get
kills you sooner. this high.
The bottom line: If you’re constantly freaking out about But there are two other
things, you’re not going to look or feel very good. But don’t big ways that exercise helps
you squash stress. First,
stress. We’re here to help, and we’ve called in reinforce-
according to the Mayo
ments in the form of physicians, psychologists, and thera- Clinic, simply focusing on
pists. Taken together, this guide should equip you with the the tasks associated with
tools to stay calm under pressure—so you can get back to training or playing a sport
crushing life. will help you forget about
your problems and leave
you with a greater sense
of calm and clarity. Second,
working out relaxes you
and boosts your chances
of a good night’s sleep,
which is another key to
fighting stress, anxiety,

WHAT IS STRESS?
and depression.

IN SHORT: It’s a feeling of pressure, Without stress, our ancestors

strain, or tension. Essentially, it’s
psychological pain. But stress isn’t
always a bad thing. It can help us get
motivated, adapt to our environment,
and even improve our athletic
performance. Also, stress is what got
us this far: When our ancestors
perceived a threat (like a grizzly bear),
they reacted with the fight-or-flight
response. Their bodies were flooded
with a hormone called cortisol, which
GETTY IMAGES
would’ve been eaten, and, well, you
certainly wouldn’t be reading this
right now. But too much stress, or
chronic stress, is what you want to
avoid. Because while it’s nice to have
your cortisol levels elevate occasion-
ally, when there’s too much in your
body for too long, it can lead to weight
gain, high blood pressure, muscle loss,
depression, and even brain shrinkage
and memory problems. Other

released glucose into the bloodstream, symptoms include a weak immune

giving them the energy to either battle system, a decreased sex drive, and
the threat or sprint away from it. poor skin, hair, and teeth.

DECEMBER 2022 | M &F HE R S | 91

 EAT YOUR WAY OUT OF STRESS
JOSH AXE, A CLINICAL NUTRITIONIST AND AUTHOR OF KETO DIET: YOUR 30-DAY PLAN TO LOSE
WEIGHT, BALANCE HORMONES, BOOST BRAIN HEALTH, AND REVERSE DISEASE, ON HOW TO CHILL
WITH FOOD.
ARE THERE ANY FOODS THAT
CAN HELP LOWER STRESS?
Yeah, foods that are rich in magnesium.
It’s known as the relaxation mineral,
and it’s good for reducing headaches,
muscle spasms, and stress. Magnesium-
rich foods include green leafy vege-
tables, as well as dark chocolate,
pumpkin seeds, almonds, and avocados.
WHAT SHOULD PEOPLE LEAVE
OFF THEIR PLATE?
Anything that’s going to cause
inflammation or your blood sugar to
go up and down. Sugar, refined grains,
white bread, and wheat products are
going to cause problems.
ANYTHING ELSE PEOPLE CAN
TAKE TO DE-STRESS?
I own a hemp farm in Missouri, and
I’ve done a lot of research on CBD, a
compound found in the cannabis plant
that’s really good for
reducing stress on the
central nervous system. I
recommend a dosage
of about 20 to 40mg
daily. You can mix
the oil in water or
drop it under your
tongue, leave
it there for 30
seconds, then
swallow.
92 | M &F H ERS | DECEMBER 2022
WHAT DO YOU TELL PEOPLE
WHO SAY, “I’D LOVE TO EAT
HEALTHIER, BUT IT’S TOO
EXPENSIVE”?
One, focus on the major stuff. If you
can’t afford to eat everything organic,
try to eat organic meat. Two, buy
in bulk. Places like Costco have organic
foods in bulk for a really great discount.
Three, don’t spend $4 at Starbucks
every morning. In fact, cut back on your
coffee. The caffeine in it is a central
nervous stimulant that will increase
your fight-or-flight response.
ANY OTHER SECRETS?
If you’re wound up from the day, take a
relaxing bath. Put in one cup of Epsom
salt and about 20 drops of lavender
essential oil, and soak in a tub for 20
minutes. Epsom salt is loaded with
magnesium, which you can absorb
through your skin. Man, that really helps.
LET’S TALK
ABOUT
SEX(UAL
STRESS)
IN A RECENT study,
nearly half of people said
stress negatively affects their
sex life. Ironically, sex is also
a great way to de-stress, so
you can see the issue here.
To get some answers on
how to manage stress in
relationships, we talked to
Chris Donaghue, a sex
therapist and co-host of
The Amber Rose Show With
Dr. Chris.
WHAT ROLE DOES
STRESS PLAY IN
A ROMANTIC
RELATIONSHIP?
Stress is quite toxic. Physically
and psychologically, it makes
us less available as a partner,
and it impacts our sexual health
and well-being. I talk to people
in my practice about self-care.
Self-care is about going to the
gym, getting a massage, going
to the spa, or taking a bath.
These things aren’t just stress
relievers—they affect our
emotional functioning, too.
HOW MUCH
RELATIONSHIP STRESS
IS TOO MUCH? WHEN
SHOULD YOU GET OUT?
It’s a tough one. I think
we’re in a time when some
people leave too quickly. Apps
give us this idea that there are
so many dates out there.
People aren’t sticking around
and doing the work. When
PROP STYLING BY KELLIE MURPHY
FRQÁLFWVVKRZXSWKDW·VZKHQ
we get to learn how to be
better partners. I tell my clients
to stick around a bit longer,
learn, and grow. Every
relationship is going to have a
VWUXJJOHRUDFRQÁLFW
 EVEN GOOGLE WANTS YOU TO GET OFF YOUR PHONE
STAYING ON YOUR PHONE ALL DAY ISN’T HEALTHY. ACCORDING TO NANCY CHEEVER, A RESEARCHER AT CALIFORNIA STATE UNIVERSITY,
DOMINGUEZ HILLS, PHONES KEEP US IN A CONSISTENT STATE OF ANXIETY, AND THE ONLY RELIEF FROM THIS ANXIETY IS TO LOOK AT OUR
PHONES. EVEN GOOGLE RECOGNIZES THIS IS A RATHER NASTY FEEDBACK LOOP, SO THE INTERNET GIANT RECENTLY RELEASED TIPS FOR
CONTROLLING TECH USAGE AND IMPROVING DIGITAL WELL-BEING. A FEW HIGHLIGHTS:

CONFRONT THE TRUTH DISABLE SOUNDS EMBRACE SHORTCUTS

On average, people spend more than
four hours a day on their phones. The
first step toward curbing your usage:
determining how bad it is. New tech
can help. For example, YouTube now
has a feature that tells you how long
you’ve watched today, yesterday,
and over the past week. The
dashboards of new Android phones
have something similar. And iPhones
break down your total screentime,
telling you what your biggest vices
are. Face the truth and cut back!
AND VIBRATIONS Remember, technology is supposed
It’s nearly impossible to resist to save you time. To spend fewer
checking your phone when it rings hours on your phone, use Google
or buzzes. Plus, research shows that Assistant to dictate and send
just hearing your phone floods your messages faster, ask about traffic
body with stress hormones. To avoid and weather, and remind you to
interruptions and anxiety, disable call home. Also, to ensure a good
sounds and vibrations on your phone night’s sleep, have the Assistant
during work hours. (Or even better, quiet all your devices by saying,
all the time.) “OK, Google, goodnight.”
USE IT FOR GOOD
Fill your phone with tools to improve
your health, not just time-wasting
apps. For instance, to integrate
meditation into your day, check out
the Mindful Break Chrome extension,
which gives you mindfulness tips and
guides you through a short breathing
exercise. It’ll also remind you to take
mental breaks.

HOW TO
DECLARE WAR ON THE that works, the tap water connected. (It takes the world
NEGATIVE BIAS that’s clean). Take two to make a cup of coffee, after

BE MORE Thanks to evolution, we are

hardwired to focus on the
minutes each day and
appreciate all the good stuff.
all.) Reminding yourself that
you’re part of something

GRATEFUL
WRITER A.J. JACOBS SHARES
few things that go wrong
every day. Don’t. Instead, PRACTICE SIX DEGREES
bigger gives your life
meaning and leads to
focus on the hundred things OF THANKFULNESS happiness. And if you’re
SIMPLE KEYS TO HAPPINESS IN that go right (the elevator happy, you’re less stressed.
THESE STRESSFUL TIMES. Realize that everything is

DECEMBER 2022 | M& F HE R S | 93

 TO ELIMINATE STRESS, GO DEEP
GOT PERFORMANCE ANXIETY? TRAIN YOUR BRAIN
HUMANS HAVE a need for
control. It’s built into our DNA.
“When we don’t have control, that’s
when we experience stress,” says
Jason Selk, a sports psychologist
and the director of Enhanced
Performance (enhancedperforman-
ceinc.com).
The problem: Most of us think
in ways that cause us to feel like we
don’t have control, thus creating
undue stress and hindering our
performances. But we can retrain
our brains to be more empowered
and less anxious, says Selk.
9 4 | M &F H ERS | DECEMBER 2022
YES, THIS INCLUDES FINANCIAL STRESS.
Let’s say you’re a salesperson,
and you’re sweating bullets over
hitting your quarterly numbers.
Rather than obsessing over the
numbers, it’s much better to focus
on the activities that will cause you
to hit them—like, say, starting your
workday by calling three high-net-
worth clients, says Selk.
Or let’s say you’re stressed
because you’re rehabbing a sports
injury, and it’s taking longer than
anticipated. Instead of focusing on
the fact that your body still isn’t
right, ask yourself: What are three
Simply trying to manage
stress is a mistake, says Mort
Orman, a physician, stress-
elimination expert, and author
of The 14 Day Stress Cure.
According to Orman, the
best way to eliminate stress is
to get to the root of the issue,
not deal with the symptoms.
External and internal factors
can contribute, but Orman says
that the internal ones are easier
to control.
“A lot of it is digging deep
and being honest with
yourself,” he says, “and
then figuring out solutions
from there.”
Let’s say you’ve got financial
stress. What you’ve really got is
a money problem. Maybe you’re
eating out too often. Maybe
you’re not making enough
money because your job is
beneath your talent level.
Maybe you need to go back to
school and acquire a new skill,
or maybe you’re just being lazy.
“Identify which pitfalls are
true in your case, then take
action to fix them,” Orman says.
“That will remove your stress in
a better way than working out
every morning.”
things I can do every day to speed
up the recovery process? Identify-
ing these daily activities (e.g., icing,
stretching, physical therapy) and
following through on them will give
you a sense of control over the
situation, thus lowering your
anxiety levels.
“Stress is a pure indication that
you’re letting your mind focus on
either something you can’t control
or a problem,” Selk says. “An
effective question at that point is,
‘What is one thing I can do right
now to help make this better?’ ”
 25
HOW TO BE NICE
TO YOUR BODY
Tips from Karen Joubert,
a physical therapist in
Beverly Hills, CA
(joubertpt.com). EASY WAYS
TO DE-STRESS
GET QUALITY REST
Lack of sleep can wreak 1 Exercise
havoc on stress levels. Get 2 Have sex/masturbate
six to eight hours a night.
3 Take a nap
START STRONG 4 Make a to-do list
As an example, here’s my 5 Talk to a friend
routine. I get up at 4:30 a.m.
I start with a glass of tap
6 Watch your favorite
water. People make a mistake TV show
by going straight to coffee. 7 Read your favorite
That’s gonna get you stressed.
First, hydrate. Get the valves
childhood book
pumping. Then I do my 8 Volunteer/help others
workout: cardio and weights. 9 Meditate
Then I meditate: at least 10
10 Make a gratitude list
minutes. Then I start my
workday. I’m asleep by 9 p.m. 11 Listen to your
favorite album
TEXT LESS
12 Go for a walk
I’m seeing patients with
“text neck” now. People are 13 Stretch/do yoga
texting all day, and it creates 14 Talk to a therapist
tension on the upper traps. 15 Watch a comedy
Be mindful of how much
time you’re on your phone special
and computer. And your 16 Cut back on coffee
posture when you’re on 17 Drink a glass of water
these devices. Walk away
from your computer at least 18 Log off social media
once an hour. 19 Avoid the news
20 Take a shower or bath
STRETCH
Here’s my favorite stretch: 21 Get a massage
Stand against a wall—heels, 22 Write a journal entry
shoulder blades, head, and 23 Get acupuncture
palms, all touching the wall.
Take several deep breaths; it
24 List three things you
opens up everything. When did well today
we’re hunched over, there’s 25 Take CBD oil
not enough oxygen and blood
flowing. The other version is:
Lie on the floor, stomach up.
Place your palms on the floor.
Take five deep breaths. Let
everything relax. Expand
your diaphragm. Do that two
times per day. It will change
your stress level significantly.

DECEMBER 2022 | M &F HE R S | 95

 The Breitling Surfer Squad
Sally Fitzgibbons
Kelly Slater
Stephanie Gilmore

#SQUADONAMISSION