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1The Hot New Body Reshaping Calorie BlockerIf you havent heard about Vysera-CLS yet... you de nitely will... and very, very soon. Why? Because groundbreaking new research has revealed that this Calorie Blocker contains a compound which can not only help you lose weight, but can actually reshape your entire body, reducing waist size, hip size, thigh and buttock circumference, belly bulge, and... last but not least... cause a signi cant loss of actual fat mass from all over your body. Has the miracle Calorie-Blocking pill nally arrived? As one article said, taking Vysera is sort of like eating a whole donut and only absorbing a fraction of the calories. Hows that for amazing? (Of course, we dont advocate eating a donut as a meal, and this example is used for illustrative purposes only.) Vysera-CLS is available at Ulta, GNC, Kohls and VyseraCLS.com or call 1-800-552-0048. Use promo code BLOCK19 and shipping is free!

unveils the best fat burners & calorie blockers of 2014!!!

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2014 might turn out to be the easiest year ever to lose weight. Why? Because

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Eat All You Want & Still Lose WeightAkvar-20/50 is a Calorie Blocker that literally causes excess fat to be pulled from bulging parts of your body! Sound too good to be true? Let me explain the science. In a groundbreaking University of Liverpool study, a group of women were taken to an eat-all-you-want lunch buffet where they were told thats right eat all you want. Those who took Akvars key weight-loss compound ate signi cantly fewer calories

and stopped eating sooner than women who took a placebo pill. In other words, they ate everything they wanted to eat, because they wanted to eat less how simple is that? As Akvar-20/50 blocks calories, restricting caloric intake to below your daily caloric requirement, you literally pull excess fat from all over your body, including your waist, hips, thighs and buttocks (the bodys natural fat storage sites)... leaving your body looking thinner, trimmer, and sexier than you ever thought possible. Akvar-20/50 is only available online at Akavar2050.com. Get free shipping with promo code AKAVAR15.

Super-Powerful Calorie RestrictionBiphedAdrene is quickly making a name for itself in

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Thermogenic Compound (for fat burning and stamina). This two-pronged attack on fat is apparently what makes the compound so effective and so popular. And it doesnt just help provide very substantial weight loss it also adds a mood and energy boost. BiphedAdrene is available at smarter retailers nationwide, direct from the manufacturer at Biphed.com or call 1-800-769-7082. Use promo code BIPHED100 and get free shipping. However, we emphasize that this high-energy product is not for everyone because it is extremely potent and contains powerful xanthine (stimulant) compounds. Nevertheless, if ordinary diet pills arent doing the job, BiphedAdrene could most certainly be your best bet!

The High-Energy Calorie BlockerZantrex-3 is a veteran in the Calorie Blocker market. Zantrex-3 (the original formula in the blue bottle, not the red fat burner) not only blocks calories to help you lose weight fast, but is also famous for the

incredible energy boost it provides. In fact, its one of the hottest-selling Super Pills on the market because its combined rapid weight loss and extreme energy components have been shown to offer 546% more weight loss* than Americas #1 selling ephedra-based diet pill. Its available at Walmart, Walgreens, Rite Aid, and CVS, or you can order it direct from the manufacturer at Zantrex3.com or by calling 1-800-654-0149. Use promo code ZBLUE13 for free shipping!

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Americas #1 BellyFat Pill 5 Years in a Row!The answer to the age-old question, Why did your last diet fail? may explain why a weight-

loss adjunct called Relacore Extra has been known as Americas #1 Selling Belly Fat Pill for almost six years. Relacore Extra is a non-sedating mood enhancer that was speci cally formulated to reduce stress-related belly bulge by helping to control diet-related stress and anxiety the same stress and anxiety that can lead to stubborn belly fat retention (not to mention that all-time diet killer Nervous Binge Eating).

At a reasonable $29, think of Relacore Extra as diet insurance. Find Relacore Extra at smarter retailers nationwide, or direct from the manufacturer at Relacore.com or 1-800-429-4298. Use promo code BELLY17 and get free shipping.

Tiffany Strobel is an author, columnist, and beauty editor of MyFreeDiet.comAll trademarks are the property of their respective owners. *For full details visit www.Zantrex3.com Free standard shipping in the continental U.S.A. only. 2014 All Rights Reserved. BR14858-11

8 |m&f Hers|marcH/april 2014

Shed fat fast with our four-week diet and workout program.

18The Pulse20 Training24 Ask the Editor26 Health28 Fat Loss32 Inspiration34 Nutrition40 Supplements

42Hers Girl: Gail Kim How the wrestling pro stays in top form.

44Hers Guy: Adewale Akinnuoye-Agbaje The tough-guy actor shows his soft side.

48Beauty Spotlight-stealing makeup that lasts.

52Body Recovery tools to ease every ache.

64Bring Sexy Back Six posture perfecters.

70Knock Out Calories! Pro boxing sisters demo their killer moves.

78Express Sculpting Get a total-body workout in 15 minutes.

92Work Out Smarter Erase common exercise mistakes.

Regulars10 Online12 Letter from the Chairman14 Letter from the Editor38 Fitness Fundamentals54 Day in the Life108 Fit Housewives110 Hers Local111 Events112 Hers Global

Contentsmarch/aPrIL 2014

58Sculpt every

inch with Michelle

Lewins head-to-toe plan.

98

On the Cover

Michelle Lewin photographed by

Per Bernal. Hair by Casey Green,

Makeup by Paola Orlando, both for

Artists by Timothy Priano, Miami. Top

by Lorna Jane; bottoms by Onzie.

Delicious and protein-rich fsh dishes.84

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OnlineMEET US @MUSCLEANDFITNESSHERS.COM

Cycling

In-line skating

Hiking

Outdoor boot camp

Running

Other

What are your favorite outdoor activities to do

during the spring?

TRAINING POLL

Download Muscle & Fitness Hers to your iPhone!

Now you can take Hers with you every-where you go. Get the latest issue at

appstore.com/muscleand tnesshers.Subscribe today and get the rst issue free

(full access at no cost to print subscribers)!

Its that time of the year again: The 26th

annual Arnold Sports Festival is back!

This years event (scheduled for Feb. 27

March 2) features a wide variety of

competitionsfrom IFBB pro and

amateur tness, gure, bikini, and phy-

sique championships to CrossFit

challenges, gymnastics, mixed martial

arts, and more! Cant make it to

Columbus, OH? Dont miss out on all of

the highlights! Head over to muscle

and tnesshers.com for exclusive access

to the best moments of the 2014 events.

Youll nd our behind-the-scenes training

videos with top competitive athletes like

IFBB bikini pro Yeshaira Robles, plus

interviews with other familiar faces and a

few new ones. Well also help track

athlete placings, showcase the winners,

bring you new expo introductions, and

of er a look at all the buzz behind the

highly anticipated Arnold Sports Festival.

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12 |M&F HERS|MARCH/APRIL 2014

& Fitness Hers website (muscleand tnesshers.com), where youll nd insider advice from top tness pros, answers to your training questions from editor-in-chief Mona Muresan, and more.

Youll also nd plenty of information on supps that can help you lose fat, gain energy, and improve perfor-mance in our online store (muscleand tness.com/store), featuring top brands like Optimum Nutrition, Labrada, Dymatize, BSN, Muscle Tech, BPI Sports, and CytoSport. Let us know what youve

got in store for the new season, and how we can help you along the way this year. As always, your feedback and trust are essential to our success.

S

From the Chairman EVP/Group Publishing Director Chris ScardinoEditor-in-Chief Mona Muresan

Chairman & Chief Executive Officer David Pecker

Founding Chairman Joe Weider (19202013)

Chairman of the IFBB Professional League Jim Manion

EDITORIAL

Executive Editor Alyssa Shaffer

Managing Editor Brian Good

Senior Editor Cat Perry

Site Director Tyler Stewart

Senior Online Editor Sommer Robertson Abiad

Online Editor Angelica Nebbia

Copy Chief Pearl Amy Sverdlin

Copy Editors Nina Combs, Jeff Tomko, Heidi Jacobs

Editorial Production Director Russell Mendoza

Editorial Production Coordinator Victor Kim

Assistant Editor Nicole Adamo

Technical Adviser Gino Caccavale, AFAA

ART & PHOTOGRAPHY

Art Director Sally Thurer

Photo Director Tara Canova

PRODUCTION

Production Manager Jessica Kane

Distribution Manager Marc Melcher

ADVERTISING

Associate Publisher Antoinette Forte

Advertising Director Dara Markus

VP Digital Sales, Corporate Craig Pavia

Digital Sales Manager Michael McErlane

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

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

Account Manager Mike Myers

DETROIT SALES OFFICE RPM Associates, (248) 690-7013

Detroit Sales Representative Jay Gagan

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

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

Sales Director Darrin Klapprodt

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

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

Account Manager Talin Boustani

SOUTHEASTERN SALES OFFICE: 1000 American Media Way,

Boca Raton, FL 33464;

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

ENTHUSIAST GROUP INTERNATIONAL PUBLISHING

Managing Director, Martin Cheifetz

Weider Publications, Ltd. (Europe)

U.K.: 44-142-350-4516; fax 44-142-356-1469; mcheifetz@weideruk.com

WEIDER PUBLICATIONS, LLCA SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker

Executive Vice President/Chief Marketing Officer Kevin Hyson

Executive Vice President, Consumer Marketing David W. Leckey

Executive Vice President/Chief Financial Officer/Treasurer Chris Polimeni

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

Executive Vice President/Chief Digital Officer Joseph M. Bilman

Executive Vice President, Digital Media Operations/

Chief Information Officer David Thompson

Senior Vice President, Operations Rob M. ONeill

General Manager, AMI International & Syndication Lawrence A. Bornstein

FOREIGN EDITIONS

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

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

if you have any doubts about your health status.

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

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

David J. Pecker

Chairman, President, and Chief Executive Of cer of American Media, Inc.

Our cover girl, Michelle Lewin

pring is the season of renewalan op-portunity to get

out and try something new, explore your surroundings, and celebrate the changing seasons. You feel in-vigorated and embold-ened to take chances, and the staf at Muscle & Fitness Hers is always looking for new ways to help you feel happier and healthier. Whether its experimenting with an innovative workout tool, trying out a new supple-ment, or sweating through the latest hardcore class, they are constantly re-searching ways to make all of your workouts feel fresh and give you the results you need to be your best.This issue features a

variety of ways to help you reach all of your better-body goals, including a creative sculpting plan demonstrated by cover model Michelle Lewin, an IFBB bikini pro (p. 58). Youll also nd amazing back-de ning moves with IFBB gure pro Ann Titone and a super-speedy total-body routine with NPC bikini competi-tor Loni Christine. Expand your weekly menu with delicious, protein-packed seafood dishes; get advice on how to break out of a tness rut; and explore a comprehensive fat-loss plan that will help you get slim and sculpted in just four weeks. For more tips, news, and

the latest goings-on in tness, visit the Muscle

Belarus UkraineFinland Latvia RussiaKazakhstan

14 |m&f Hers|marcH/april 2014

gutter credit tktktktkt

determination, and after a few bumps

in the road, I had a job, an apartment,

friends with whom Im still close, and

a newfound (and hard-won) sense of

confdence and accomplishment.

Years later, after working my way up

from coat-check girl to head bartender,

I had the means to buy the restaurant

I still own today. Again, there was a

bumpy road ahead, this time in the

form of complex fnancial issues Id

had little experience with; but I found

people who knew how to handle them,

and I listened and learned. And, most

important, I never once threw up

my hands in frustration.

Becoming a small-business owner is

not for the faint of heart. Ask 20

people their opinion on how to run a

restaurant and youll get 20 diferent

answers. Instead, I went with my gut.

I found the top meat supplier in the

city. I discovered someone who could

stock my wine cellar with some of the

best bottles money can buyas well as

some very good deals (not everyone on

Wall Street is a big spender!). Last year,

when Hurricane Sandy fooded the

basement and put me temporarily out

of business, I was on an endless string

of phone calls with insurance adjust-

ers and vendorsall while shipping an

issue of Hers from temporary ofces.

But I didnt once lose my cool. I was

still new to the magazine business and

learning the ropes, yet I kept a laserlike

focus on putting out the best product I

could under difcult circumstances.

In 2007, when I got serious about be-

coming physically ft at an elite level,

I went to a local trainer who works

in the business. He put me in a bikini

and scrutinized me from head to toe.

And he didnt have the nicest things

to say, either. My legs were too skinny.

My diet was wrong. But instead of

letting my confdence waiver, I took

his advice, doubled my eforts, won my

frst show, and two years later had a

pro card in my hand.

The fact is, getting what you want

whether its your dream job or your

dream bodydoesnt come easily. Sure,

there are a few people out there who

seem to have it all without having done

much of anything to get it. But for most

of us, life is a winding road flled with

potholes, detours, delays, and even the

occasional fve-car pileup. What sepa-

rates the go-getters from the no-getters

is eye-on-the-prize determination and

the ability to fnd ways to overcome

inevitable obstacles.

Im living proof. And if a skinny Ro-

manian teenager can do it, so can you.

Yours in ftness,

Mona Muresan

Editor-in-Chief

hen I arrived in the United States from Romania at the age of 16, I knew no one outside my immediate family, barely spoke English, and had no real skills. When I left, the people

in my village said Id be back in a year. They were wrong. I wont say that first year was easyit wasnt. But I had my wits and an iron-clad

Getting what you want isnt easy, but you can overcome

obstacles.

Coursethe

W

Staying

Per Bernal

Editors Letter

*In a double-blind, randomized, placebo-controlled crossover study, 25 subjects exercised on a treadmill on two occasions. On one occasion, the subjects took the Tri-Pepper Blend 60 minutes before exercise and on the second occasion, they took a placebo. When the subjects took Tri-Pepper Blend, they

burned 300% more calories before starting their exercise compared to the placebo group. The amount of calories burned was higher in the Tri-Pepper Blend before, during and up to one hour after exercise relative to placebo. When stacking Meta-Ignite and Pro-Sculpt, users should take only one serving

of Meta-Ignite before a daily workout and only one serving of Pro-Sculpt immediately upon waking. ^In a randomized, double-blind clinical study of 57 healthy young adult males, subjects who took Ampli ed Creatine 189, containing only 1.25 grams of creatine, signi cantly improved leg press 1-RM

performance by 54 lbs, while subjects on 5 grams of creatine monohydrate improved by 52 lbs, and the placebo group demonstrated no signi cant improvement. When used in conjunction with an exercise program. $130 total value (or up to 8 products in 1) is calculated based on the count of the standalone

products the customer would need to purchase to obtain the ingredients and blends provided in this GNC Vitapak Program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit

GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.

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Go for Your GoalsWe all need a challenge now and then, a chance to prove to ourselves that we can achieve whatever it is we set out to do. Whether its finishing a race, competing onstage, or hitting a new number in the weight room, make this the month you commit to something new. Hers can help, with our best training tips, diet advice, motivational strategies, and more. So go ahead, impress yourself! Tweet us your grand plans @Muscle_Fitness_Hers.

Pulse ALL THE LATEST ON TRAINING, NUTRITION, HEALTH, BEAUTY, AND MOREM&F Hers

March/April 2014

For workouts and exclusive video, check out muscleandfitnesshers.com

getty images/betta

muscleandfitnesshers.com|19

Spread the word: Research shows those who share their goals with friends are 33% more likely to achieve them.

TrainingPulse

IFBB BIKINI PRO

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Kamla Macko

IFBB BIKINI PRO

Angeles Burke

Blast major calories and get lean in a hurry with these ultra-ef ective cardio routines

BY SOMMER ROBERTSON-ABIAD

Must-try moves to

Burn Fat Fast

Kamlas Battle Rope Workout

Exercise Reps

Double-arm Slams 30 SEC

Superset with Bunny Hops 30 SEC

Jumping Jacks (holding rope) 30 SEC

Superset with Speed Stepups (on stairs) 30 SEC

Single-arm Outside Circles 30 EACH ARM

Superset with Rope Crossover Steps

30 EACH SIDE

Alternating Waves 30 SEC

Superset with Judo Jumps 30 SEC

No rest between exercises. Complete a total of 3 rounds.

AngelesStepMill WorkoutExercise Reps

Level 3* 4 MIN

Level 8 1 MIN

Level 18 30 SEC

Level 6 30 STEPSPER LEG

Level 3* 4 MIN

*Warmup and cooldown phases.Skip a step, placing your foot on every other stair. Complete a total of 3 rounds.

Talias Plyo Workout

Exercise Reps

Walking Lunge 1 MIN

Mountain Climbers 1 MIN

Suicide Sprint 1 MIN

Inchworm 1 MIN

Speed Skater 1 MIN

T-pushup 1 MIN

Walking Lunge 1 MIN

Spider-Man Pushup 1 MIN

Pli Squat 2 MIN

20 |M&F HERS|MARCH/APRIL 2014

BURKE: PIEL PHOTOGRAPHY; TERESE: TOM CORBETT

SECRET WEAPON: Plyometric Blast WHY ITS A HIT: A high-intensity

workout like this engages

your central nervous system

and boosts your metabolism

for increased fat loss long

after your workout is over.

Complete 3 rounds total of

the plyometric circuit. Rest

for 30 seconds between

each exercise and take 2

minutes of active recovery

after each round.

For the Suicide Sprint, mark

two points on the ground,

about 15 feet apart. Sprint

from Point A to Point B, and

then back again, until youve

completed 1 minute.

For the Inchworm, stand tall

with legs straight, then bend

over and touch the floor.

Keeping legs straight, walk

hands forward until you

reach a pushup position.

Then take small steps

forward, walking feet to

hands. Repeat for 1 minute.

QUICK TIP: Be sure to warm up

with some dynamic stretching

movements before doing this

workout. Try exercises like butt

kicks, high leg kicks, arm swings,

and even light jogging to get

your muscles ready for action.

SECRET WEAPON: Battle Rope BurnWHY ITS A HIT: Ropes

give you a fun and

challenging workout that

seriously lifts your heart rate

while ensuring every muscle

in your body gets pumped.

Battle ropes, also known as

heavy ropes, are a great way

to send your pulse soaring

while increasing core and

upper-body strength. To

start, stand with your feet

planted shoulder-distance

apart, abs engaged. For the

slams, bring the ropes over-

head and powerfully smack

them to the floor. For waves,

swing arms up and down to

create a wavelike motion with

the rope. Keep the intensity

strong from start to finish

during all of the exercises.

QUICK TIP: Use 2-inch battle

ropes for this workout.

To maximize the burn, all

exercises should be done

back-to-back, with mini-

mal to no rest between.

SECRET WEAPON: StepMill IntervalsWHY ITS A HIT: This is a great

cardio workout when youre

short on time but want to

burn major calories and

maximize fat burning.

The StepMill machine does

ordinary stair-climbers one

better, taking your legs and

glutes through a full range

of motion as you work to

climb what looks like an

endless set of moving stairs.

Hold the rails lightly for

balance so your lower body

does most of the work.

After warming up, perform

1 minute at Level 8, then imme-

diately increase the intensity to

Level 18 for 30 seconds.

Complete a total of 8 rounds

of this interval set, back-to-

back, before moving down to

Level 6 (skipping steps).

QUICK TIP: For the intervals, use

an interval timer or download

an app onto your smartphone.

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DO:

Fully extend your arms at the top of the movement.

Keep your upper arms in a fixed position throughout the

entire range of motion.

DONT:

Lift your head off the floor as you perform this exercise.

Let your elbows flare out to the sides as you press the

weight up or bring it down.

Lower the bar past your headit can stress your shoulders.

Lying Cable Triceps Extension Sleekify your upper arms with this challenging triceps movement

START:

1 / Attach a short or cambered bar to a low-cable pulley

and lie flat on the floor

with your head close

to the weight stack,

grasping the bar.

EXECUTE:

2 / Keeping your upper arms locked in position, extend

your arms, initiating with

your triceps muscles, until

they are over your chest.

3 / Bend your elbows and slowly lower the bar

toward your forehead.

Stop an inch or so from

your head; pause briefly.

Buff Triceps WorkoutExercise Sets Reps

CLOSE-GRIP BENCH PRESS 5 10

LYING CABLE TRICEPS EXTENSION 34 810

REVERSE-GRIP PRESSDOWN 34 810

Oddos AnglePulse

Kim Oddo has established himself as an expert in the fields of training and nutrition and works with some of the worlds top figure and bikini competitors. He can be reached for consultations and services at bodybyo.com or on his Facebook page at facebook.com/oddosangels.

Hot off the presses from Hers technical adviser Gino Caccavale: The Rezist Workout DVD, a 35-minute full-body workout featuring 20 unique multijoint movements guaranteed to burn fat and build muscle. Use it on days when you want the best of both calorie-blasting cardio and strength-building weight workouts. ($60, canyourezist.com) TO

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ODDOSBONUS TIP

To focus on the lateral head of your triceps, try performing this

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OUR FAVORITE NEW WORKOUT DVD!

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How did modeling help your racing career? Modeling helped me reach my dream of becoming a pro driver. There are a lot of expenses involved at the lower level of racingjust one season in karting can easily run $100,000. So I started modeling to help pay the bills. But racing has always been my priority. My father and brother both race motorcycles, so I fell in love with motor sports early, and I grew up in Quebec going to the track. Once I started modeling, I saved up enough to pur-chase my own equipment. I started winning, and eventually I got sponsored. Does it help to be fit when youre racing? Racing cars is about more than just turning a wheelpeople can be ignorant about the fitness level it takes to compete. Your heart rate stays elevated for hours, and youre working at a high

intensity level. Plus, youre often coping with extreme heatone time it reached 148 in my car (and theres no air conditioning!). I can easily lose eight to 10 pounds of water weight during a race. In addition, you have to manage the g-force in every turn, as well as muscle fatigue, especially in the arms and feet. You have to be fit to do thisit takes a lot of endurance and strength.

How do you stay in shape on the road?I go to my hotel gym, or I exercise outside. On a race weekend, Ill walk around the track, but I try not to overdo it. I save my heavy training for the week prior to a race. Nutrition is a challenge: I try to eat healthily, but sometimes I need to treat myself to a good dinner. Usually I just pack my protein powder and vitamins and use them regularly.

Whats your go-to workout?I get bored easily, so I switch things up a lot between exercises like CrossFit, martial arts, or cycling. But it all has a purpose. I need to challenge myself mentally as well as physically to stay at the top of my game. Tell us some of your favorite foods.For healthy fare, I really love my own tabbouleh salad, which I make with organic chicken and a lemon-based dressing. I like to add cauliflower in place of bulgar wheat. My favorite cheat meal is beef carpaccio, but I also really love cheese fondue.

Whats your favorite way to spend your downtime? I love singing and playing the piano; it carries me to another world and makes me forget whatever is going on around me. Im also a huge prankster, and I have a pretty easygoing sense of humor, which can be deceiving because I am so serious about racing!

PRO-FILE:

Maryeve DufaultThe Ford model/NASCAR champ dishes about living a fit life in the fast lane

By Nicole AdAmo

Spending hours behind the wheel

requires both staminaand

strength.

That stubborn fat that slips over

your waistband is just thatfat.

And like all body fat, you cant

pick and choose where you reduce it.

Regular cardio (at least 35 minutes of an

activity like running, cycling, or using

the elliptical machine at a low to moder-

ate intensity four times a week) plus

a clean diet will help you shed ab all

over your body, including your belly. But

building stronger core muscles can help

whittle the appearance of your middle.

Target your obliques, abdominals, and

erector spinae (lower back) with a

variety of strength exercises, includ-

ing one-legged moves that work your

entire midsection. Lightweight twisting

exercises, such as seated medicine ball

torso twists, standing cable rotations,

and bicycle twists are also important.

Put all of these elements together to

help shrink your muf n top and youll

see a dif erence in just a few weeks.

What type of protein powder will best help my workouts? Katherine Aguilar

Protein powders can play

an important role in helping

to boost muscle strength

and recovery. But not all powders

are created equal. To stop muscle

breakdown as quickly as possible, take

in about 20 grams of whey protein

(which digests the fastest) within

20 minutes of working out. If youre

looking to keep your protein levels

constant, reach for casein powders,

ideally before bed, since they slowly

release amino acids, which will

prevent muscle breakdown as you

sleep. And, of course, make sure

youre using a reliable brand. I like

Optimum Nutrition, BSN, and Gaspari.

Is there a limit to how much a woman should lift on the Smith machine? Melaney Lambert

The Smith machine is designed

to help you lift heavier weights

in a safe environment without

needing a spotter. Its primarily used for

squats and lunges, allowing you to bend

your knees 90 degrees and put more

tension on your quads and hamstrings.

The downside is your knees and elbows

are often locked into a xed position.

If youre mostly looking to tone up

with lighter weights and higher rep

counts, you may be better of doing

freestanding exercises with dumb-

bells or barbells, since the extra work

of stabilizing muscles and joints will

also work your abs. But if you do use

the Smith machine, always release the

loaded bar while your hips and feet are

under it, then walk forward slightly to

put yourself in correct alignment. Walk

your feet back to re-rack the weight.

Ive reached a plateau in my weight loss. What can I do to move things

along faster? Jamie Lynn Ebey

A plateau is actually a positive

sign: It means you have a plan

in place and are sticking with

it! But eventually, your body may adapt

to your diet and training program. Mak-

ing some minor adjustments to these

variables can help you reach your goals.

Start by staggering your caloric intake

dailyif you take in about 1,800 calories

on average, have 1,600 calories one

day and 1,850 the next. On less active

days, reduce calories, and on more ac-

tive days increase them. Also, do some

high-intensity interval training (HIIT)

twice a week to re up your metabo-

lism. Sprint for one minute followed by

walking for 90 seconds; repeat 10 times.

Have a question for our editor? E-mail

asktheed@muscleand tnesshers.com.

24 | M & F H E R S | M A R C H /A P R I L 2 0 1 4

a:

q:

a:

q:

a:

q:

a: Help! What can I do to get rid of my muf n top? Jenaayye Lae, via Facebook

Ask the EditorPulseMona Muresan, editor-in-chief of M&F Hers and an IFBB gure pro, answers your burning questions on tness and training.

MO

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26 |M&F HERS|MARCH/APRIL 2014

RESEARCH REPORT:

A NEWER KNEE ANATOMY

If youve suffered

from a knee injury,

a newly identified

body part may be to

blame. Orthopedic

surgeons from the

University Hospitals

Leuven in Belgium

recently announced

the existence of the

anterolateral liga-

ment, or ALL. It was

discovered after doc-

tors questioned why

many seemingly

healthy patients

knees were still giv-

ing out after surgery

on the commonly

injured anterior cru-

ciate ligament (ACL).

The surgeons, who

dissected 41 knee

joints from human

cadavers to identify

the ligament, specu-

late that many ACL

tears also involve the

ALL but are not

properly treated.

If your knee feels

unstable and you

have lateral pain, it

could possibly be

due to an ALL

injury, notes Jessica

Malpelli, Ph.D., a

physical therapist at

Florida Orthopaedic

Institute. Further

tests are needed to

diagnose the prob-

lem, but its worth

noting to your doc-

tor if your knee

doesnt feel up to full

strength after rehab,

because the underly-

ing problem may be

ALL-related. A.S.

Which burns more calories: Walking briskly for one mile or getting busy between the sheets? Turns out its a tie, accord-ing to a new study (although were guessing youll have a lot more fun with the latter). Researchers at the University of Montreal gave 21 couples armbands that gauge exertion levels and told them to engage in a sexual act at least once a week for one month. Result: The female testers expended about 85 caloriesabout the same as walking a 15-minute mile. Our research shows sexual activity can, at times, be considered a significant form of exercise, says lead author Antony Karelis, professor of exercise science at the University of Quebec-Montreal. So you can feel a little less guilty if you decide to skip your morning workout and work up a sweat with your sweetie instead. Amy Schlinger

Compression ConundrumKnee-high compression socks remain all the rage among exercisers looking to gain an edge, but are they worth

the money? Compression socks are used to increase blood flow to the lower legs, reduce swelling, and improve

recovery time, explains Michelle Lovitt, an exercise physiologist. But just make sure theyre not damping your

enthusiasm to keep moving. One recent study found that although college runners had lower levels of lactate in

their blood after their workout (a sign they would be less sore the next day), they did end up exercising for less

time while wearing the socks. To gain the benefits without making you want to cut your workouts short, watch

what you buy. You want the design to be graduated, with the greatest amount of compression at your ankle,

notes Lovitt. This helps to increase oxygen delivery and minimize muscle fatigue. A.S.

25PERCENT

Strengthen leg muscles

to protect your knees.

HealthPulse

Say Yes to Sexercise!

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Hydroxycut SX-7 features a

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Nutrex Lipo 6 Unlimited keeps

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taking other supps.

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BPIs B4 boosts both fat loss

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ThermoDyne was shown to

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Running is a proven fat blaster, but to incinerate calories even more efficiently, try taking things up a

notch with all-out speed bursts. Sprinting turns your body into a furnace, notes IFBB figure pro Erin Stern, a two-time Olympia champ. Unlike just going out for a steady-paced run, sprint repeats force your body to work hard and then recover, ratcheting up your metabolism so you con-tinue to burn more calories for hours after

your workout is over. Although its most effective to do sprints

outside on a track, you can also do them indoors on a treadmill. Regardless of where you run, form does make a differ-ence, since speed bursts incorporate slightly different mechanics than more endurance-based runs. The key is to remain explosive and powerful, Stern says. As you run, remember to swing your elbows back far and bring them forward to

about chest height without letting them cross your body. Keep your shoulders relaxed and your arms close to your sides. Stay on the balls of your feet, rather than striking with your heels.

Sprints can be intense, so you need to make sure youre warmed up before you go full speed ahead, Stern warns. Start with a light jog for three to five minutes, then add in some dynamic drills to get your muscles and joints ready for action. Follow Sterns own warmup and sprint program to maximize your results. But remember, speed intervals also call for ample recovery time, so give yourself a recovery day after a sprint workout and limit them to no more than twice a week.

4 Amazing Fat-Loss Aids Need a little help slimming down? These supps help boost your workout and attack body fat so you get the results you really want.

Sprint Workout

Sprint 100 meters, rest 40 seconds 5 reps

Rest 35 minutes

Sprint 100 meters, rest 40 seconds 4 reps

Rest 35 minutes

Sprint 100 meters, rest 40 seconds 3 reps

Cooldown: 5-minute walk/jog, stretch

Note: If youre running on a treadmill, sprint for about

20 seconds. Challenge yourself to go at a faster speed

than youre typically used toaim for 10 mph. Use a

timer to help keep track of the intervals.

Erins Sprint Routine Warmup: Run 1 or 2 laps (400800 meters) on a track or five minutes at an easy pace on the treadmill.

Dynamic flexibility drills: You can do the following moves outdoors on flat, level ground or in the gym near the treadmill.

Leg swings: Stand tall with hands at sides. Swing right leg forward and back; do 10 reps. Switch sides and repeat. Then swing right leg out to side and back to center; do 10 reps per leg.

High knees: Lift alternating knees in front of you to hip height, exploding off balls of feet and using arm momentum.

Butt kicks: Move forward quickly, driving heels toward butt; keep knees pointed down toward ground and arms at sides.

Accelerations: Run about 50 meters ( lap, or about 30 seconds on a treadmill), gradual-ly gaining speed as you run so youre in a full sprint by the end. Repeat.

Two-time Olympia Figure champ Erin Stern makes sprinting a regular part

of her fitness routine.

28 | m&f Hers | marcH/april 2014

fat lossPulse

ISaac H

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Shed fat in a hurry with short-but-powerful sprint intervalsBY ALySSA SHAffeR

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How THey Train5 days a week of weight training,

5 days of cardio*

Day 1: Abs & Back

Day 2: Triceps & Biceps

Day 3: Shoulders

Day 4: Glutes

Day 5: Legs

*Most workouts incorporate HIIT (high-intensity interval training)

Morganbefore

113 lbsafter

125 lbs

elizabethbefore

138 lbsafter

129 lbs

32 |m&f Hers|marcH/aprIl 2014

Morgans story

Morgan Wehmer frst

developed an eating

disorder in high school.

Although she was popular

and got good grades, she

felt like she needed to

have more power over her

life. I found the control

I craved by regulating every

morsel of food I put into my

mouth, said Morgan, 21.

In 2006, she began to de-

velop anorexia, and within

two years, shed dropped

30 pounds. At her lowest

point, the 5'9" Wehmer

weighed a mere 113 pounds.

Rather than undergo treat-

ment, Morgan decided to try

setting small goals, like how

much she wanted to eat each

day or how many pounds

she would gain in a week.

Seeing my body and mind

in such a low state opened

my eyes to the importance

of living healthier, Mor-

gan says. As a part of her

recovery, she immersed

herself in medical journals

and health magazines and

started weight training. After

nine months, she gained back

nearly 30 pounds, much of

it from lean muscle mass.

She began to discover a

love for ftness while learn-

ing to maintain a healthy

lifestyle and was inspired

to enter nursing school at

Indiana University. I started

caring about my health and

realized I could also make a

diference helping others.

elizabeths story

In 2012, Elizabeth was liv-

ing in Florida, where her

husband, a naval ofcer, was

based. At the same time,

she was pursuing a degree

from Purdue University,

taking online classes. But

when she went to her doctor

that August for a checkup,

she discovered she had

melanomathe most deadly

form of skin cancerin two

areas of her body, on her up-

per thigh and stomach. Since

the original diagnosis, shes

had seven areas of melanoma

removed. They had to go

back into my upper thigh

three times, says Elizabeth,

24. I wasnt sure they were

ever going to get it all out.

Her school required

her to return to campus to

take classes, which meant

fying cross-country every

few weeks from Florida

to Indiana, even in the

middle of her treatments.

Maintaining her focus and

staying positive helped her

excel, and she graduated in

the top 10% of her class.

Elizabeths disease has

remained at Stage 1, but the

diagnosis was a wake-up call.

Through my illness, Ive

learned not to take things for

grantedeach day is a gift,

so I need to constantly reach

for my dreams, she says.

Long interested in health

and ftness, she set goals to

achieve after graduation. On

the list: ftness modeling,

getting a personal train-

ing degree, and signing up

for a ftness competition.

shared strength

After graduating last year,

Elizabeth moved back home

to Chicago to spend time

with her family while her

husband was deployed. That

same summer, Morgan was

home from nursing school.

The two sisters decided to

tackle some of the goals on

Elizabeths list. Together,

they became certifed

personal trainers and joined

a modeling agency. Mean-

while, Elizabeth competed

in her frst ftness show,

an NPC national qualifer,

fnishing in fourth place.

They also began a website

(elizabethmorganft.com) to

help motivate other women

with training tips, recipes,

and inspirational thoughts.

Our hope is to improve

others lives, Elizabeth

says. Even though life

has its challenges, if you

maintain a positive attitude,

nothing can stop you.

Sisters Morgan Wehmer and Elizabeth Aguilera were always close, but when both faced serious obstacles, they learned that by helping each other, they could heal themselves, tooBy Amy Schlinger

We found strength in each other.

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etty images

34 |m&f Hers|marcH/april 2014

Another reason to spend a few more bucks on organic: Researchers from Washington State University found that while both organic and conventional whole milk have the same amount of fat, organic has a better balance of essen-tial fatty acids, including 62% more omega-3s and 25% fewer omega-6s. Limiting intake of the latter can help reduce the risk of a variety of chronic conditions like cancer, cardiovascular disease, and autoimmune disorders. By switching current dairy consumption from conven-tional to organic, a fit woman will significantly improve the ratio of omega-3 to omega-6, says Charles Benbrook, Ph.D., lead author of the study. Amy Schlinger

Got (Healthier) Milk?

Restaurant

RescueWhether youre on vacation, headed

out on a road trip, or simply dining

somewhere new, you dont have to

slip into cheat mode. a new gener

ation of smart dining apps can help

keep your diet clean.

Road tRip: Food tripping (free,

itunes) is a perfect way to discover

nutritious fare in unfamiliar territory.

the app uses gps to find your loca

tion and displays a list of healthy res

taurants featuring organic or local

fare, as well as farmers markets, juice

bars, vegetarian options, and more.

aRound town: the mobile

website healthydiningfinder.com

features a database of more than

60,000 restaurants nationwide.

enter a zip code and get a list of the

healthiest eating establishments in

the area, plus the most wholesome

dishes on the menu. youll also find

recipe suggestions from some of

your favorite restaurants, food blogs,

and tips on smarter nutrition for kids.

oRdER taKEout: dont let your

diet restrictions make ordering take

out impossible. Find restaurants that

can accommodate your needs by

using Healthyout (free, itunes). put

in your dietary desiresfrom low

carb to paleo to glutenfreeand

browse the restaurants with the best

options for you. A.S.

taking Measure Do your food scale one better with the new Orange Chef Prep Pad ($150, theorangechef.com). This high-tech device not only measures the amount of food youre preparing, it also calculates its precise nutritional breakdown. Start by down-

loading the free companion app, Countertop, from the Apple app store. Then select the ingredients youre adding to the

scale, or scan in the bar code of any packaged foods. Place the item on the scale, and

the app will reveal the amount and ratio of calories, protein, carbs, and fat. Keep add-

ing ingredients and the pad records and stores the nutrition information for each part

of your dish, as well as the meal as a whole. Since the data is based on weight, you can

easily take out or add ingredients to reach your nutritional goals. Genius! A.S.

New apps make it easy to eat clean on the go.

Bonus! Organic milk has higher

amounts of protein and

antioxidants.

Almonds Pistachios Walnuts

1 O

Z 164 calories 6g protein

6g carbs 14g fat

159 calories 6g protein

8g carbs 13g fat

185 calories 4g protein

4g carbs 18g fat

WH

Y W

E L

OV

E T

HE

M almonds are like natural appetite

sup pressants, says sass. they help

you stop thinking about food and keep

your hunger at bay.

pistachios are rich in the antioxidants lutein,

betacarotene, and gammatocopherol and

have been shown to help lower cholesterol

levels. plus, taking the time to crack the shells

helps slow you down, so youre less likely to

gorge on too many at once, sass says.

Walnuts have potent antiinflammatory

properties, which is key, as inflammation is

a known trigger of premature aging and

chronic conditions like type2 diabetes,

heart disease, cancer, and obesity.

EA

TIN

G O

PT

ION

S

chop almonds and sprinkle

on everything from oatmeal

to salads to stirfry, or just

nibble on a handful.

Fold pistachios into yogurt, blend

them into homemade hummus,

or grind them up to make

a coating for fish fillets.

add chopped walnuts to wholegrain

pasta dishes, lentils, and wild

rice; or sprinkle them over

steamed veggies tossed

with sundriedtomato pesto. cLockWise From top: HUdiemm/g

etty images; keVin

dyer/g

etty images; ocean/c

orBis; t_kim

Ura/g

etty images

NutritionPulse

Want a healthy snack that can help you make it through the day without sabotag-ing your weight-loss goals and muscle gains? Nuts may be the perfect solution. Most nuts provide a healthy amount of fat while giving you that extra energy you may be craving around 3 p.m., notes Cynthia Sass, R.D., a sports nutritionist based in New York City. Here are three of our favorite types to crunch.

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We spend a lot of time think-

ing about what and how

we eat, making sure we

have the right balance of protein,

carbs, and fat; that our meals are

timed correctly and calories are kept

in check. But after were done eating,

theres not much consideration for

the rest of the digestive process. Yet

digestionthe act of breaking down

food and absorbing vital nutrients

has a tremendous impact on our

health. A healthy digestive system

not only keeps you feeling good, it

also helps you stay strong and ft.

Quick biology lesson: Digestion

occurs as food moves through the gas-

trointestinal (GI) tract. It

begins in the mouth, where

enzymes are released to help digest

starches. Moving down the esophagus

and into the stomach, acid and en-

zymes are released to break down pro-

teins and fats. In the small intestine,

food mixes with digestive juices from

the pancreas, liver, and intestines.

Pancreatic enzymes are released to

further aid starch, sugar, and protein

breakdown; and the liver releases bile

to complete the digestion of fats. Nu-

trients are absorbed through the lining

of the small intestine and released

into the bloodstream, where they are

distributed throughout the body.

Its a straightforward process, but

not a perfect one. Too much or too

little of certain types of foods can

upset the balance, creating GI distress,

compromising your workouts, and

even leading to a weakened immune

system. Thats where certain foods and

supplements can help. Heres a look at

what can aid in improving GI func-

tion and performanceand the one

supplement you should always skip:

Alpha-galactosidase (AG): This

natural food enzyme helps reduce the

amount of gas caused by high-fber

foods such as beans, whole grains,

fresh fruits, and vegetables. Taken

with these fber-rich foods, the en-

zyme breaks complex sugars into sim-

ple ones, making the foods easier to di-

gest and reducing intestinal gas. Find

it in: Beano ($17.60, drugstore.com).

Prebiotics: Not all bacteria are bad!

In fact, our gut is home to trillions of

friendly fora that help digest food and

support the immune system, while

also aiding in weight control and keep-

ing harmful bacteria at bay. Prebiotics,

found in foods such as onions, leeks,

and garlic, as well as in supplements,

help to selectively feed and support

the good bacteria. Research shows

these power bacteria help boost

digestion, increase mineral absorp-

tion, improve bone health, and

reduce the risk of infections,

as well as regulate appe-

tite. Find it in: Now Inulin

Certifed Organic Prebiotic

($12, nowfoods.com).

Probiotics: These

benefcial bacteria can be

found in fortifed foods or

in supplements and ofer

many of the same benefts

as prebiotics. Look for probiot-

ics with guaranteed live cultures.

Find it in: GNC Ultra Probiotic

Complex 25 ($12, gnc.com).

Skip it: Supplemental digestive

enzymes: Although you might think

that supplementing with digestive

enzymes helps improve digestion, it

can actually inhibit the release of your

own ones. Only those experiencing

pancreatic insufciency stand to ben-

eft from this type of supplement. The

rest of us will do best with a healthy,

balanced diet rich in unprocessed

foods such as fresh fruits and veg-

etables, low-fat dairy, and lean protein.

Surprising facts every ft woman should know about digestion

Gut Check

High-fiber foods can help

keep your digestive system

in peak form.

fitness fundamentalsPulse Bryan Haycock, the author of Hypertrophy-Specifc Training, has more than 23 years experience in the ftness industry.

Todd Huffman

THIS NEW YEAR BE YOUR BESTDONT LET ANOTHER OPPORTUNITY TO GET FIT PASS YOU BY! YOUR TIME IS NOW!

HIGH QUALITY, EFFECTIVE SPORTS SUPPLEMENTS FOR HER

These statements have not been evaluated by the Food

and Drug Administration. These products are not in-

tended to diagnose, treat, cure, or prevent any disease.

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40 |m&f Hers|marcH/april 2014

top; JAMES & tHERESEW

hen your primary goals are to both increase energy and shed fat, your typical supple-

ment regimen may not do. Weve put together a list of key supplements that will amplify your workouts, even when you dont have tons of macronutrient fuel (carbs and protein) in your tank.

These ingredients boost focus, energy, and hydra-tion before workouts so youll be able to train harder for longer, stimulat-ing greater body-fat loss. Yohimbe

One of the benefits of this extract from the bark of a West African tree is its abil-

Boost Energy, Shed FatAn all-in-one fat burner and energy booster, 1.M.R Vortex is the ideal pre-workout supplementBy adam gonzalez

1.M.R Vortex from BPI combines all of the pre-workout boosters listed here. Take one scoop 1530 minutes

before workouts in 68 ounces of cold water.

ity to encourage the release of body fat. Thats particularly important around the time of your workouts because you can then use that energy from fat to sup-port muscle building. Yohimbe does this by deactivating the alpha-2 receptors. Alpha-2 receptors prevent the release of stored fat by hindering the release of norepinephrine (noradrenaline), a hor-mone that increases cognition and a sense of alertness.

White Leadwort

White leadwort has been used in ayurvedic medicine for years as an anti-inflammatory and antimicrobial treatment. Yet its greatest advantage may be the stimulatory effect it has on your central nervous system and its neuroprotective ability. White lead-wort supports your brain by slowing free radical activity and the waste products generated by metabolic pro-cesses. In addition, white leadwort raises dopamine, the brain chemical that signals enhanced mental activa-tion. This, in turn, will lead to more productive training sessions.

Glycerol

Glycerol improves hydration by increasing osmolarity, allowing liquids to move to where theyre needed in your body. And the better hydrated you are, the more youll get a lift in both energy and endurance.

Caffeine

Supplements that contain caffeine help stimulate your body and mind for bet-ter workouts. Caffeine helps you exer-

cise longer, and pulls body fat from storage as part of this process. It

also helps to increase focus and mental acuity.

supplementsPulse

Kim Dolan Leto, ISSA CFT kimdolanleto.com

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The ISSA Your Trusted Source for Fitness Education Since 1988 ISSAs nationally accredited distance education programs provide the education you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certi cation courses even higher and earn an Associates Degree in Exercise Science with an Emphasis in Personal Training. Military and Veteran Tuition Assistance approved.

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Upon completion of my courses, I became the Direc-

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The ISSA has equipped me with the education to write

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42 |m&f Hers|marcH/april 2014

The pint-size pro-wrestling dynamo proves that good things come in small packages By nicole adamo

Gail Kim

Professional wrestler Gail Kim

draws her strength from an

intensive conditioning pro-

gram and her determination to re-

main a champion. Heres how this

Canadian beauty stays on top.

Making Her Mark

Ive always been a fan of wrestling.

When I was a kid, my sister and I would

stay up late on Saturday nights to watch

the main event on TV. I couldnt stand to

miss it! Later, in college, the WWE had

a strong crop of athletic girls, but they

didnt have any Asians. I thought I could

do what they were doing, and that I had

something diferent to ofer. I looked

online for a wrestling school in my area,

and it turned out to be the same place

that some of the pros went. I worked

for the WWE for two years and then I

got released. At the time, it killed my

passion. The business had changed a

lot, and it wasnt what Id envisioned.

I started getting into stunt work. Then

I got a call from Impact Wrestling,

which wanted to start a womens divi-

sion. After I met with them I knew it

was what I really wanted to do, and

my passion was reignited. Ive won

the TNA Womens Knockout

Championship three times now.

The most meaningful to me

was the frst TNA Knockout

Championship title matchit

was all of my dreams com-

ing true in that one night.

Taking Risks

Im very fortunate that Ive had only

one major injury, a broken collarbone.

I got it trying a high-risk maneuver Id

never done before in a match. There

was a lot of oil on the foor of the ring

left over from the guys who wrestled

in the match before me. I slipped

on the top rope and fell straight on

my collarbone. The adrenaline kept

me going, but afterward I couldnt

sit up. The doctor said, We have

good news and bad news. The bad

news is that its broken; the good

news is that it broke perfectly!

Finding Balance

When I met my husband (chef Robert

Irvine, star of the Food Networks

Restaurant Impossible), I was super-

strict in my diet. Now we balance

each other out. Ive learned to enjoy

life more through food and to eat in

moderation; he eats cleaner. We even

train togetherI lead the workouts.

Training to Win

When I frst started wrestling, I looked

to ftness girls for inspiration, like

(1998 Ms. Fitness Olympia winner)

Monica Brant. Ive always admired

women in the ftness industry, because

they work so hard and are dedicated

to eating so clean; yet sometimes the

payof isnt as great as it could be.

Preparing for a wrestling match is

mostly mental. I watch other matches

from the past or anything from

Japanese- to Mexican-style wrestling.

But I love to train, especially to lift. I

like to feel strong and to look strong.

Hers GirlPulse

lee south, tna entertainment llc (2)

Kim shows her strength inside

the ring and out.

Whos been your favorite character

to play so far?

Id have to say Simon Adebisi from Oz.

Hes always going to be the quintessen-

tial baddy. There was a point in my

life when I was extremely fearless, and

in that role I had carte blanche to do

whatever I liked. A lot of the scenes

were just me going with the moment.

How do you physically prepare for roles?

In Pompeii I play a champion gladiator,

and I had a very short span of time to get

into top shape. They wanted me to look

ripped. So I worked with a trainer and a

nutritionist who helped me cut weight

while keeping muscle. I was eating

three meals a day plus two snacks

only fsh and vegetables, no carbs in

the afternoon, and then a power shake

after a workout. In the movie, the fght

sequences are very intricate and physi-

cally demandingI am chained to a pole

while fghting. You really have to be

agile and careful not to get hurt.

Whats been your most challenging

role to date?

It sounds funny, but Im currently work-

ing on Annie, and its such a diferent role

for me. Im not known for comedy.

Working with children, being goofy, and

letting go of the cool factor is making

this one of the most fearless times

of my life. Everyone needs to be

able to poke fun at him- or herself.

Sometimes you have to be willing

to look stupid, but youll need to

have fun doing it.

Tell us something most

people dont know about you.

My frst passion is music. I play the

trumpet and have my own music studio.

Thats really what keeps me sane. I love

creating music and listening to it. Im

also a writer. My frst screenplay, for

the flm Farming, won two awards at

Sundance London. I have a bachelors

and a masters degree in law, and I love

to read. A classic day for me is just

sitting and watching black-and-white

movies. Thats why I got into the

businessI fell in love with Hollywood

watching black-and-white movies.

What type of women do you date?

I love a woman who is very ft and

healthy. Not simply because of ftness,

but because theres a certain mindset

that comes with it; you tend to be more

focused and organized. Having that

athletic discipline shows you that there

are no set bars in lifethere are always

possibilities of breaking new boundar-

ies. I also really like an intelligent

womanthats important. And of

course, I like a woman to look like a

woman, someone I can cuddle up with.

Give us your philosophy on life.

No matter how many times people told

me its not possible, Ive made it happen.

My only failings happen when I dont

believe in myself or when Im relying

on someone else for help. I tell myself:

You are the engine in your life.

You are the author of your destiny.

Twitter: @Adewale

44 |m&f Hers|marcH/april 2014

British-born actor Adewale Akinnuoye-Agbaje may be known for his take-no-prisoners roles, but underneath that tough exterior hes a total softieBy nicole adamo

Have No Fear

Hers GuyPulse

Steve carty

Playing a gladiator in Pompeii meant shedding fat and gaining muscle.

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Star of the GlowFrom complexion-perfecting primers to swoon-worthy palettes, here are the only beauty buys you need to steal the spotlight

by cat perry///photos by lisa shin

Make Up For Ever

Stunningly smooth glide-on Aqua Cream ($23) shadows make eyes dazzle with the smallest dab. Then pucker up with bright, waterproof extended-wear Aqua Rouge ($24) lip color in matte or gloss. Give your eye corners a finishing touch with the rainbow array of Aqua Liners ($23) and Aqua Eyes ($19). makeupforever.com

MAC CosmeticsThe sultry, creamy hues of Pro Longwear Paint Pot ($20) play nice with other sha dows, including MACs endlessly vivid Eye Shadows ($15). Master the art of blending with the

flexible, synthetic Oval 3 Brush ($32), then apply Pro Longwear Foundation ($31) with Oval 6 ($42). For daring, lasting lips, try Pro Longwear Lipcreme ($18). maccosmetics.com

BareMineralsDramatic eyes are never shy with Smudge proof Flawless Definition Water proof Mascara ($18). Lasting Line Eye liner ($16) has a nourish-ing blend of minerals and vitamin C.

Prime Time Brightening Eyelid Primer ($18) maximizes your eye makeup, while Well-Rested ($22) mineral face/eye brightener illumi-nates skin. bareescentuals.com

BeautyPulse

48 |m&f Hers|marcH/april 2014

Rain CosmeticsLong-wear Glowing Blush ($24) adds a rosy hue that ranges from soft to striking. An array of Drama Lash ($12) styles take eyes to the next level; then amplify to dangerous heights with High Rise Mascara ($22). Go bold with

the Sex Pot Gel eyeliner ($18). Apply Private Eye Primer ($16), and get showstopping, smoky eyes with the Center of Attention palette ($38, raincosmetics.com). Go to our site for a chance to win 1 of 10 Rain must-haves.

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Eve Pearl CosmeticsThe Emmy-winning makeup artist behind this line knows stage beauty! All your favorite long-lasting colors are in the Dual Performance Ultimate Lip Palette ($40). The antioxidant-rich Pearlfx HD Primer Moistur izer keeps makeup refined for hours ($34). The all-in-one Flawless Face Palette ($98) includes two cream foundations; two concealers; and a blush, mattifier, and illuminator. evepearl.com

Urban DecayRevolution Lipstick ($22) goes on with a creamy, high-pigment shine. Rich, velvety Eyeshadows ($18) glide on smooth for megawatt eye color. Youll be smitten with the all-day picture-ready finish youll get from Chill Makeup Setting Spray ($29). Waterproof Glide-on Eye Pencil ($19) dials up vibrant eyes. urbandecay.com

Shany CosmeticsWe love the 7PC Bamboo Brush Set ($20) and Master piece Seven Layer Makeup Palette ($49)it includes shadows, foundations, concealers, lipsticks, and blushesso much that were giving away 10 Shany products (shanycosmetics.com). Enter for a chance to win: muscleandfitnesshers.com!

Too Faced & SmashboxFalsies in a bottle! Too Faceds Better Than False Lashes ($35, toofaced.com) instantly gives you 42% longer, more dramatic lashes. Smashbox Photo Finish Primers, espe-cially brand-new Blemish Control ($42, smashbox.com), mattify for all-day perfection.

BeautyPulse

50 |m&f Hers|marcH/april 2014

win it!

WIN IT!win it!

BodyPulse

8 Essential Muscle Menders!Gear and tips to bounce back from tough trainingby cat perry

Melt Hand & Foot treatment Kit

This simple-yet-powerful massage ball is the fastest way to alleviate postlifting discomfort. Its especially effective in relieving pain in the hands and feet. The kit includes six balls (they vary in size and pressure) and an instructional DVD. $40, meltmethod.com

Trigger Point Performance Grid 2.0 Foam roller

The textured Grid 2.0 roller is the most effective self-myofascial tool for hard-training athletes, says physical therapist Michael Conlon. It increases flexibility, strength, and mobility and accelerates recovery time. (See Conlons top foam-roller moves, opposite page.) $40, tptherapy.com

Dr. Teals epsom salt soaKinG solutions

Soak the pain away. This do-it-all natural remedy helps remove lactic acid from aching muscles, reduces swelling, and refreshes skin. Recover and heal in a sooth-ing bath scented with lavender, milk and honey, and more. $6, drugstores nationwide

HoMedics rapid relieF electronic pain relieF pads

Block pain where it starts with micro-electric nerve stimulation in these adjust-able TENS pads. The convenient, discreet design, which automatically shuts off after 20 minutes, allows for superfast relief on the go. $30, homedics.com

52 |m&f Hers|marcH/april 2014

muscleandfitnessHers.com|53

DOS & DONTS

Hers technical adviser Gino Caccavale has seen every

gym-foor faux pas. Here are two key tips to minimize

soreness and help you recover faster. DONT: Lie

on your back on the foor directly after a workout,

especially after cardio. Thats a potentially fatal no-no.

Most people want to drop to the foor and do their ab

work or relax, but this increases the chances of blood

pooling around your heart. DO: Hang out. Simply

hanging from a pullup bar is a highly underrated form of

stretching. Its easy, and your own body weight provides

traction to the spine while stretching your shoulders.

Foam-roller relieF For 5 hot spots

Still not sure of the right ways to

use a foam roller? Michael Conlon,

PT, owner of Finish Line Physical

Therapy in New York City, explains

how to get the most out of this

tool. Plan to spend 13 minutes on

each muscle group, before and

after exercising. (See the how-to

videos at finishlinept.com/videos.)

Quads: Begin in a plank posi-tion, with roller just above knee-cap of one leg. Slowly roll up 2", then back down 1". Then go back and forth horizontally for a few seconds without moving the roller, massaging your leg in short side-to-side motions. Next, bend knee, bringing heel toward butt; straighten and repeat. Repeat entire cycle as you move the roller up the quad toward your hip, rotating toward outer portion of quad as you near the top of the muscle. Switch legs.

IT Band: Get in side-plank posi-tion with roller perpendicular to and just below your hip (not directly on IT band). Roll down 2, then back up 1". Massage tissue with a couple of back-and-forth passes, then flex heel to butt. Repeat, moving down outside of quad toward kneecap; switch legs.

GluTes: Sit on roller with knees bent and feet on floor. Shift to one side so youre fully on the glute region of one leg, then lift feet off floor. Push hips back and forth and roll slowly through the area. Switch sides.

Calves: Place roller beneath base of both calves, hands by sides slightly behind hips. Lift hips off floor, slowly rolling up calf about 2" and down 1", then hold and massage leg back and forth hori-zontally a few times to massage calf. Flex feet, bringing toes toward shin; repeat twice.

adduCTors: Begin in a plank position, bending one leg so that hip is externally rotated with knee out to side. Place roller beneath inner portion of the bent leg so that its almost perpendicular to thigh. Roll through adductor region; switch legs.

Roll Recovery r8 massaGe roller

Roll out the kinks in your quads, hamstrings, calves, and more with this ingenious little leg loosener. It truly takes the work out of working out your kinks. $120, rollrecovery.com

CherryFlex prosport sHots

Curb soreness before it curbs you. Research shows cherry supplementation may help reduce oxidative stress, inflam-mation, force loss, and perceived pain. This all-natural single-serving shot offers a fast blast of recovery. $11 (7-pack), brownwoodacres.com

Ancient Minerals maGnesium oil ultra spray

This scentless soother is a must-have for your gym bag. Ultra is a concen-trated magnesium oilthe same active element in epsom saltpaired with MSM (methylsulfonylmethane) to assist in magnesium ab sorption. $29, magneticclay.com/store

Kneipp WarminG arnica massaGe oil

Rubbing in a few drops of this massage oilcomplete with arnica, ginger, and essential-fatty-acid-rich almond oilcan boost circulation and relieve pain. $22, kneippus.com

My day starts

here

12:30 p.m. I often stop in the GASP/Better Bodies store

its great to be one of their athletes!

8 a.m. I love to kick of my morning by taking

a long walk with my pups.

10 a.m.Mid-morning is my time to catch up on e-mails and have a healthy breakfast

(like protein pancakes)!

A Day in the Life of

11 a.m. High-intensity cardio is an essential part of my morning. Luckily for me, my gym, work, and posing room are all at the same place.

Tawna Eubanks

PHOTOGRAPHS BY BENJAMIN BRIGNOLA

The tness model, IFBB bikini pro, and competition coach spends her busy days at Destination Gym in Dallas, TX, sharing her passion

for healthy living with everyone she meets

54 |M&F HERS|MARCH/APRIL 2014

PersonalityPulse

I am very lucky

to work alongside

my boyfriend,

Greg, who owns

Destination Gym.

2:30 p.m.As an IFBB bikini pro, I enjoy coaching

aspiring competitors.

1 p.m. Lunchtime helps me fuel up for a busy

afternoon at Destination Gym.

6 p.m. I like to end my day with a workout, which

always includes weight training.

4 p.m. Part of my job as an athlete relations assistant for

GASP/Better Bodies is to prepare gear for the team.

I make sure to

bring all the food

I need before

leaving home.

MUSCLEANDFITNESSHERS.COM|5 5

Training

58 |m&f Hers|marcH/april 2014

Show off your six-pack and send your metabolism soaring with this serious ab routine, demonstrated by IFBB bikini pro Michelle Lewin

by cat perry /// workout by g