Fitness - February 2014 USA

The Make-It-Happen Issue
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Exactly What to Eat

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INSIDE
on the
cover
43 Hair and Makeup
Shortcuts That Still Get

You Gorgeous
55 The #1 Toning Trick

Youre Not DoingBut
Should
69 Beat Exercise
Boredom 15 Best At-Home

Workouts
81 Sleek Arms! Flat Abs!
Firm Butt! The Moves &

Meals to Drop Two Sizes Fast
97 Burn More Calories 24-7

111 Better Energy
Exactly What to Eat Before

You Work Out
shine
43 Beat-the-Clock
Beauty Speed through

your get-ready routine.
By Kari Molvar
46 Love It! FITNESS

editors fave beauty finds.
48 Chopped Short,
chic no-fuss hairstyles.
By Molly Ritterbeck
move
AARON RICHTER. GIGI ACTIVE SPORTS BRA. BEBE SPORT TIGHTS. NEW BALANCE SHOES
55 Express Workout
Turn up the toning power

with this cool tool and
total-body routine.
60 Cardio Ace your next

cold-weather run.
62 Hot Stuff The goods
were obsessing over now.
66 Postcard From the
Edge One woman learns to

skiand liveoutside her
comfort zone.
By Claudia Lebenthal
69 Watch and Burn

Get your best bod without
leaving your living room.
By Samantha Shelton and
Karla Walsh
81
JUMP-START
Kick your weight loss
into high gear.
86
SLAM DUNK
Our diet includes
chocolate chips.
INSIDE
74 Win at Everything
Steal the secrets of top

Olympians.
By Lara McGlashan
81 Take. It. Off. Everything
you need to drop 10 pounds

in four weeks.
By Jenna Autuori-Dedic
86 Supercharge Your
Slim-Down Energyboosting meals that help
you melt fat.
By Dawn Jackson Blatner
74
GO FOR THE GOLD

Score an awesome
body and life.
boost
97 Make Over Your

Metabolism Rev up your
calorie-burning engine.
By Alexa Joy Sherman
106 Reboot Your Life
The best apps for
reaching every goal.
By Sharon Liao
SQUASH CRAVINGS
Guilt-free dinners
that satisfy.
issue
eat
111 Fuel Up!

Nosh on these snacks
before your next sweat
session.
By Lauren Cardarelli
116 The Best of All Worlds
Beat the dinner doldrums
with easy, exotic meals.
11 Editors Note
12 Do Share!
18 I Did It!
24 Burning Qs
29 Pulse
122 Buyers Guide
124 Back Talk
ON OUR COVER Erin Wyatt, Wilhelmina

Models, photographed by Ari Michelson.
Hair: Mark Anthony for Julien Farel Hair
Care. Makeup: Daniella/Workgroup using
Caudalie. SoLow bra. American Eagle
Outfitters Performance jacket. Athleta tights.
WIN THE COVER LOOK! Score Erins cover
look with makeup by Tarte Cosmetics. On
face: Amazonian Clay BB Tinted Treatment
12-Hour Primer SPF 30, $34; Park Ave Princess
Bronze & Glow Matte Bronzer & Cheek Tint,
$32. On eyes: Multipleye Lash Enhancing
Liquid Liner in Black, $22; Lights, Camera,
Flashes Statement Mascara in Black, $23.
On lips: LipSurgence Power Pigment in
Fearless, $24. To enter, e-mail your full name
with the subject line February Cover Look
to coverlook@fitnessmagazine.com (official
entry info, page 122).
CLOCKWISE FROM TOP LEFT: GETTY IMAGES. PETER ARDITO. MOYA MCALLISTER
116
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tness
Editor in Chief Betty S. Wong
Publisher Eric Schwarzkopf
Creative Director John Herr

Executive Editor Pamela G. OBrien
Managing Editor Kathy Green
Group Associate Publisher/Marketing Terri Smith

Account Director Tara OReilly Outly
Food and Beverage Director Sari Kleinman
Beauty Director Audra Juliano
Account Managers Traci Lorio, Jennifer Powlison
Chicago Office, Midwest Managers Erica Alpers,
Kim Skipper
San Francisco Office, Western Manager Amy Macauley
Los Angeles Account Manager Diana Trinks Farudi
Detroit Account Manager Karen Barnhart
Dallas/Southeast Manager Kim Wilson
Direct Media Advertising Director Grace Chung-Mui
Direct Media Account Manager Cara Jacobs
National Travel Director Jodie Schafer
Advertising Business Manager Stephanie Rabbani
Executive Assistant to the Publisher Leah DeMasters
Sales Assistants Marissa Armenti (New York),
Bridget Hayes (Chicago), Michelle Kwan (San Francisco),
Kim Schwartz (Los Angeles)
fitness
Deputy Editor Mary Christ Anderson
Fitness Editor Jenna Autuori-Dedic
features
Senior Editors Bethany Gumper, Lisa Haney
Nutrition Editor Juno DeMelo
Editorial Assistant Lauren Cardarelli
Contributing Editors Patty Adams Martinez,
Stephanie Dolgoff, Maura Kelly, Monica Vazquez
beauty/fashion
Beauty Director Heather Muir
Fashion Director Argy Koutsothanasis
Associate Beauty Editor Molly Ritterbeck
Assistant Fashion Editor Melissa Freeswick
Fashion Assistant Marla Horenbein
marketing
art
Marketing Director Kristin Rizzi Guinan

Design Director Alyssa Dainack
Art Director Jiri Seger
Special Projects Director Cheryl Marker
Promotion Director Alyssa Kuppersmith
Senior Marketing Manager Keren Amihud Buynak
Marketing Manager Mary Kate Lynch
Promotion Manager Melissa Grimes
Senior Publicity Manager Carrie Carlson
Research Manager Darcy Wilson
Art Director Nichole DAuria

Associate Art Director Lauren Kukafka
Art Production Assistant Triona Moynihan
photo
Photo Director Toby Kaufmann
Associate Photo Editor Karina Dearwood
Photo Associate Vivette Porges
copy/production
Editorial Production Director Ian Hawkes
Copy Chief Steve Levine Research Editor Gary Negbaur
consumer marketing
Associate Consumer Marketing Director Bill Wood
fitnessmagazine.com
Digital Director Christie Griffin
Senior Web Editor Colleen Moody
Assistant Web Editor Samantha Shelton
finance
Business Director Ron Clingman
Business Manager Trish Schroder
Editorial Business Coordinator Christiana Brebnor
quality services
Quality Technical Director David Wolvek
Color Quality Analyst Pamela Powers
Prepress Desktop Specialist Greg Fairholm
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President, Womens Lifestyle Group Thomas Witschi
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President Tom Harty
Executive Vice Presidents

President, Media Sales Richard Porter President, Better Homes and Gardens James Carr President, Parents Network Carey Witmer
President, Womens Lifestyle Thomas Witschi President, Meredith Digital Jon Werther Creative Content Leader Gayle Goodson Butler Chief Marketing Ofcer Nancy Weber
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In Memoriam E. T. Meredith III (19332003)
Fitness Issue No. 2 Copyright 2014 by Meredith Corporation. All rights reserved.
Fitness and Fitness Mind, Body + Spirit are trademarks of Meredith Corporation.
Fitness is published 10 times a year by Meredith Corporation, 805 Third Avenue,
New York, NY 10022.
Our subscribers list is occasionally made available to carefully selected firms whose
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FITOBW1
KEEP UP YOUR
RESOLVE
Do your shape-up-in-2014 resolutions already

feel like sweet memories? Were instant-gratification
junkies, and when change doesnt come fast enough, were likely to
ditch our diet and exercise intentions. Heres where FITNESS can help.
Sometimes simply switching up your look signals to the worldand
yourselfthat youre serious about making a fresh start. Staffers here gushed
so much over the great haircuts in Chopped, on page 48, that several of
us rushed off to the salon to shed a few inches from our own ponytails. Youll
get a jolt of energy from the goal-get-em strategies of winter Olympians in
Win at Everything, on page 74. And tone and trim all over with our annual
Better-Body Plan, on page 81. We scored all the workout moves and meal
ideas you need to jump-start results. Join us on Facebook and Twitter all month
long for plenty of convo to spur your motivation. I put a race on my calendar
every couple of months to keep me moving forward with my exercise goals.
Join me in New York Citys Central Park on Sunday, April 13, for the MORE/
FITNESS Womens Half-Marathon, one of my favorite events to run every
year for its kick-butt energy and girlfriendly vibe. Go to morefitnesshalf.com
for details, but hurryspots fill up fast. See you out on the course!
Betty S. Wong, Editor in Chief

betty@tnessmagazine.com
TOP: AMY POSTLE
Betty Gets Sweaty

How Im working out this month Fitwalker Cross
class hosted by C9 by Champion at Superstar Gym
in New York City.
Why I love it The self-powered treadmill takes
some getting used to, but soon we were combining
cardio with side steps, leg lifts, lunges, squats and
upper-body strengthenersall done on an incline!
Popular in Europe, the hourlong walking class left
this runner in a pool of sweat.
Try it Superstar Gym is so far the only studio in the
U.S. to feature Fitwalker treadmills ($30 per class,
superstargym.com), so step right up if youre in the
New York City area.
fitnessmagazine.com
February 2014
11
Letters
Game On
Fighting Shape [November/December 2013] describes
the strategy that helped me lose 200 pounds. Like the
writer, I have a competitive streak and use it to my
advantage. Little does the fit person next to me know
that Im watching her performance; if she can do it, so
can I! Thank you for showing that not everyone enjoys
the buddy system with a chatty friend. Some of us just
like to fight to the finish.
Monica Jessick, Overland Park, Kansas
Back Off
While I definitely see the benefit of a gym frenemy [Fighting Shape,
November/December], I have also been the victim of it. Sometimes the last
thing I want is a person right next to me, trying to outdo me. I get itIm
competitive toobut it can be both distracting and annoying. I switched my
workout time to avoid the person who was using me as her frenemy. Now
I get satisfaction from leaving the gym right when shes coming in.
Leandra Cooper, Saratoga Springs, New York
Amazing how one

womans fitness
journey can inspire others
over decades. [Pay Fit
Forward] is a great story!
@DrMHashimoto
Fit Foodie
Kudos for writing about Padma Lakshmi
and her love of food [Padma Dishes
It Out, November/December]. Its so
refreshing that she isnt yet another
person telling me what I shouldnt eat.
She is beautiful, and so was your entire
pro-food issue.
Tanya Jacobson, Ankeny, Iowa
Im so thankful for your

Facebook page. Your
morning motivation, tips and
healthy eating ideas have
really helped me.
Kristina Wharekura
Success Secrets
Bloggers raved about the get-fit advice that P90Xs Tony
Horton doled out at our #fitblogla Meet & Tweet, and
now you can score time with the trainer, too. Well announce
how and when on our Facebook page, facebook.com/
fitnessmag, on January 31. And be sure to pick up Hortons
new book, The Big Picture, which will be available February 4
($20, amazon.com).
Score This Freebie!

Motivation Moment
Stop wishing.
Start doing.
Lifes a trip Its about action, not words.
Reader Melissa Onder (@melissagouliardon)
and her twin sister, Julie, decided to fulfill
a dream at the Eiffel Tower. Share your
#motivationmoment with us on Instagram;
it could be featured here!
12
fitnessmagazine.com
February 2014
LOVE AN ARTICLE IN THIS

ISSUEOR DONT? Send us your
raves or rants, and if we publish your
letter, well send you an Under Armour
Define Reversible Tote (a $30
value). Write to us at fitnessmail@
fitnessmagazine.com by February 7
and include your name and address.
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Save big on
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Motivation Moment
You will never find

time for anything.
If you want time, you
must make it.
No excuses We know youre busy, yet you still manage to knock out a serious
sweat session. Its all about setting priorities. Use #motivationmoment on
Instagram to show us what keeps you psyched to work out. Your #humblebrag
shot might end up in the magazine!
#FitnessGirlProblems
Protects
Broad Spectrum SPF 30
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future damage
Weve got em, so lets share em.

Going to girls night all
sweaty because
I wanted to forgo the
shower so Id have
more time to work out.
When I spill water all

over myself because
I refuse to stop running.
Really hope nobody
was watching.
#fitnessgirlproblems
Anna Fiesta Li
@hotfitmama
#sweatissexy
@FITNESSlauren
Start Sharing
Tell us what you like about this issue and
how youre working it into your life. Tag
us in your posts @FitnessMagazine and
you could be featured here!
All submissions become the property of Meredith Corporation and will not be returned.
Submission constitutes permission to use photos and stories in all media.
14
fitnessmagazine.com
February 2014
TOP: LAURA DOSS
Johnson & Johnson Consumer Companies, Inc. 2013
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MEET
FITNESS
FITTERATI
COURTNEY,
healthy lifestyle
advocate, new mom
and blogger
COURTNEYS TIPS
FOR KEEPING FIT
Walking is a great way to
squeeze in exercise I love
the time to bond with my baby
You dont need super-long

workouts: 10 minutes in the
morning, afternoon and
evening add up fast
Wear clothes that are ready

to move when you are,
especially on the weekend
When it comes to working

out, start at your tness level
one size never ts all
Follow Courtneys refreshingly
honest tness journey on her
blog: SweetToothSweetLife.com
ADVERTISEMENT
Says Courtney, of LANDS END active apparel:
PERFORMANCE CLOTHES NEED TO

BE READY TO MOVE WHEN YOU ARE.
FITNESS FITTERATI Courtney put the new Performance Collection from Lands End to the test. Having
super-comfy, stylish clothes that take me from a workout to running errands is so great. They ft my hectic life.
The shirt is tted with

a great shape, but not
too snug; perfect for
my post-baby body.
The wide, at
waistband
smooths your
middle. A zip
pocket secures
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credit card.
The soft, yet

substantial feel
of the fabric
makes these so
versatile. Easy
choice for after
a workout, too.
Chance at a free gym membership

and new clothes? Sign me up!
My favorite! It has
a trim t, high zip,
thumb holes and
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I wear it all the time.
Dont forget
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Lands End has
those, too. This
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Enter the Get Active Sweepstakes:
LANDSEND.COM/GETACTIVE
By Karla Walsh
Photograph by Eric Schmidt
Christie Morgan
49, Manhattan, Montana
I Lost 296
Pounds
At her heaviest, Christie
felt as if she were watching
life happen, not living it.
When I took my daughter
to the park, I would sit
in the car because I was
too exhausted to walk
to the playground, she
remembers. Christie,
who grew up in an Italian
family where food equaled
love, did zero physical
activity and ate a fat- and
carb-heavy diet; dinners
were often heaping portions
of seafood alfredo pasta,
and snacks were typically
candy bars. Her weight
crept up, and by 2008,
five-foot Christie weighed
403 pounds. I knew
I was putting my health
in danger, she admits.
Sometimes I even
wondered if I would wake
up the next morning.
Turning Point
Photos from a summer
family reunion that year
inspired Christie to get
healthy. I was stunned
when I saw myself, she
says. I finally realized
that I was obese. I felt so
ashamed that I couldnt
control my weight.
Smart Steps
Although Christies doctor
recommended gastricbypass surgery, she
wanted to lose weight the
old-fashioned way. I first
learned proper portions by
eating low-calorie frozen
meals, then by creating
my own healthy versions,
she explains. It was really
hard, but remembering
that reunion photo kept
me on track.
To start exercising,
Christie bought a Total
Gym resistance-training
machine that she could
use at home. I broke
it the first time I sat on it,
because I exceeded the
400-pound weight limit,
18
fitnessmagazine.com
Christie once
weighed
403 pounds.
she says. Talk about

devastating! She started
small by walking to and
from her mailbox, then
she added strolls around
a local park. Once Christie
had lost 50 pounds, she
bought another Total Gym
and used it four times a
week. When she got down
to 250 pounds, she joined
a gym and fell in love with
step aerobics classes.
I lost weight, Christie says,
and also the shame and
sadness that went with it.
Sweet Success
Christie reached her goal
of 107 pounds in 2010 and
has maintained it for the
past three years. Today the
fit mom, who hits the gym
six days a week for Tabata
and strength workouts,
treats herself with a new
pair of workout pants
rather than a doughnut.
The best part is being
able to go on hikes with my
husband and daughter,
Christie says. I have my
life back!
February 2014
Slim Strategies
What Worked for Me

Diet secret weapon Plain Greek yogurt. I mix it with
cocoa powder and peppermint extract for a sweet
snack, or add lemon juice, garlic, dill, cucumber and
sesame seeds for a low-calorie tahini sauce.
Playlist pick Nothing says move that body more
than the Flashdance theme, Flashdance . . . What
a Feeling.
Snack solution When Im cooking dinner, I open a
100-calorie pack of nuts so I dont get to the table
famished.
Motivating mantra Theres no elevator to success.
You have to take the stairs.
,
P
H
268
AILABLE
WITH AV
E.
OF A RID
K
C
E
H
E
E IS ON
CAMRY S
Options shown. 2013 Toyota Motor Sales, U.S.A., Inc.
Photograph by
ByGreg
KarlaDuPree
Walsh
I Ran 100 Miles

for My Dad
Out of Step
Megan joined the track
team in high school and
eventually won a college
scholarship to compete
at Mercer University
in Macon, Georgia. At the
start of her sophomore
year in 2004, her 66-yearold dad was diagnosed
with Alzheimers. Megan
Megan Popp
29, Cumming , Georgia
was devastated. I couldnt

bear to run. It reminded
me of my dad, she says.
The thought of him not
being able to run made it
too hard. So Megan quit
the team and transferred
to a different college.
For the next few
years, Megan focused
on school. When her
brother talked her into
signing up for the 2006
Atlanta Half Marathon
with him, she felt ready
to run again. Being on
the course felt like home,
and running with a family
member made it even
more special, she says.
During the next six years,
she completed 34 races.
In June 2012, Megan began
training for the Bartram
100sa 100-mile race in
Milledgeville, Georgiain
honor of her dad. I knew
he would have loved to
do the event himself, she
says. Because he was too
sick, I did it in his place.
For the Long Run
Get Involved
Two Ways to Help Fight Alzheimers

Score a touchdown. Suit up for the Alzheimers
Association Blondes vs. Brunettes flag football
game. Your team depends on your hair hue
(redheads are free agents). The female-only
games are held in more than 35 cities across
the country in 2014, and the proceeds support
local chapters of the Alzheimers Association
as well as advocacy and research. (alz.org)
Hit the road. Enter any race, and e-mail
donate@curealz.org to learn how you can raise
money for the Cure Alzheimers Fund, which
aims to put an end to the disease by 2020.
(curealz.org)
20
fitnessmagazine.com
February 2014
At a 5K in 2001,
Megan and her dad
both placed first in
their age divisions.
Over the next six months,

Megan ran six days a
week and did twice-weekly
CrossFit sessions to prepare for the December
trail race. At the starting
line, I was nervous about
the mileage and the rough
terrain through the forest,
but I was excited, she
recalls. It was the most
difficult thing Ive ever
done. Each time I wanted
to stop, I thought of my dad.
I had to finish for myself
and for him.
Megan was the third
woman to cross the finish
line, in 26 hours 9 minutes.
My dad cant speak, but
after the race, he clapped
and smiled, says Megan,
who wants to launch a
5K to benefit Alzheimers
research. There couldnt
be a more fitting tribute to
my father.
PAGE 18: ATHLETA TOP AND CAPRIS. THIS PAGE: REEBOK JACKET. AMERICAN EAGLE OUTFITTERS PERFORMANCE CAPRIS. ASICS SHOES
Megans fondest childhood

memories involve her dad
and a bib . . . a race bib,
that is. Starting when I
was 4, my dad and I did a
fun run together almost
every weekend, she
says. He was a runner
and thought it would be a
great way for me to burn
off some energy.
REVAMP
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Tasha Edwards
38, Madison, Alabama
I Found a
New Passion:
Piloxing
Downward spiral My first

son was premature and
died just after he was born.
I fell into a deep depression
and gained weight. I ate
anything sweet and never
exercised. Then I got
pregnant again. I went up
to 232 pounds right before
the birth of my healthy
baby boy, Jaizon. Afterward,
I found it difficult to lose
the weight I had put on;
I weighed more than 220,
which was way too much
for my five-foot-five frame.
Close call When Jaizon
was 3, he darted out into a
parking lot and was nearly
hit by a car. I was so heavy
that I couldnt move very
fast. I knew there was no
way I could have saved
him if the car had been any
closer. Talk about a wake-up
call! I vowed that day to
make my health a priority.
Trend to Try
What the Heck

Is Piloxing?
Its an interval workout that blends
Pilates, boxing and dance. Classes use
half-pound weighted gloves to boost
your calorie burn and add resistance.
Find a class near you at piloxing.com/
locations or turn to page 69 for
an at-home Piloxing workout as
well as nine other readertested fitness DVDs.
Dancing queen I joined

a gym, but I could do the
elliptical machine for only
five minutes the first day
because I got so winded.
I started weight-training and
taking Pilates classes, and
I lost 84 pounds. Then I took
up Piloxing and fell in love
with the workout. Now Im
a master trainer.
I Ditched My Heartburn Meds

Stressed-out stomach I had my
daughter, Arianna, in 2007. Then I
was a surrogate for twins in 2008.
I never lost the pregnancy weight;
as a busy working mom, I packed
on the pounds by eating burgers
and pizza. At my heaviest, I weighed
208 and took prescription heartburn
meds for my terrible acid reflux.
Strategic snacking Upset that I
couldnt keep up with my 6-year-old
daughter and sick of taking medication, I was finally ready to change
my diet last July. I heard about
Rocco DiSpiritos Pound a Day plan
and decided to try it. I started

losing weight steadily, which kept
me motivated. I also walked every
day on the treadmill. Now I always
have breakfast, usually a grapefruit
and a smoothie, and a healthy meal
or snack every couple of hours.
Winning weight Ive stuck with
the diet and pumped up my fitness
routine with cycling and boot camp
classes. Today I weigh 129 pounds,
and Im happy and confident. I just
got a promotion, I no longer need
heartburn pills, and my daughter can
barely keep up with me.
Healthy Advice
Maegan Jones
Diet Without Deprivation

To lose weight and keep it
off, focus on what you can
eat. Cleanses, detoxes and
fad diets dont work, says
Rocco DiSpirito, a FITNESS
advisory board member
and the author of The Pound
a Day Diet. You need a plan
that you can sustain. Here,
three secrets the svelte chef
who lost 30 pounds five years
agoswears by.
26, Perris, California

WATCH THE CLOCK
Eat every two and a
half hours so you never
get too hungry.
HYDRATE,
HYDRATE,
HYDRATE
Drink half your body
weight in ounces of
water each day.
GO
MEDITERRANEAN
Indulge in lots of
fruit and veggies,
the right carbs
(whole grains) and
fish. Occasionally,
have some red
meat and red wine.
WIN! E-mail your name, address and

phone number to freebie@fitness
magazine.com with the subject line
Pound a Day Diet Sweepstakes
by March 1 for a chance to win one
of 10 copies of The Pound a Day
Diet, signed by DiSpirito.
Want to share your story? Send us your tips and photos at fitnessmagazine.com/ididit.
22
fitnessmagazine.com
February 2014
All submissions become the property of Meredith Corporation and will not be returned.
Submission constitutes permission to use photos and stories in all media.
By Bethany Gumper
Why are my
fingers always
freezing?
A Its not all about your digits. Keeping
your core warm is key, says Dinesh
Khanna, M.D., an associate professor of
medicine at the University of Michigan
Medical School in Ann Arbor. If your
vital organs are chilly, your body will
hold blood in your core to warm them
up, leaving your fingers and toes out
of luck. So dress in layers and wear
a hat to help insulate your body. And
quit smoking (as if you need another
reason to, right?); it constricts blood
vessels. If your fingers turn white,
blue or red, you may have Raynauds
phenomenon. With this condition,
which is more common in women,
blood vessels in the hands and feet
overreact to the cold or, in some
people, stress. Raynauds usually just
requires you to exercise a little extra
vigilance to stay warm; wear mittens
instead of gloves (keeping the fingers
together may generate heat) and
try disposable warmers, such as Little
Hotties Hand Warmers ($40 for a
pack of 40, amazon.com). But if you
have puffy hands or sores on your
fingers, see a doctor; either may signal
an underlying autoimmune disorder,
such as scleroderma or lupus.
Q Should I be freaked out by the new

warning on Tylenol bottles?
A No, but its hard to miss those big red letters
on the cap of your Extra Strength Tylenol.

Weve known for years that acetaminophen
can cause liver damage, so this is not a new
thing, says Daniel Spogen, M.D., a member of
the board of directors of the American Academy
of Family Physicians. What has changed is that
the dosages available over the counter are higher
and that acetaminophen is now in a number of
combination drugs, such as cold-and-flu medications, that target multiple symptoms, making it
easier for you to reach a toxic level. The upper limit
per day for acetaminophen is 4,000 milligrams (one
gel tablet of Extra Strength Tylenol contains 500).
As long as youre not popping it daily, though, theres
no cause for concern. Overdoses are pretty rare.
24
fitnessmagazine.com
February 2014
Q Im buying a
stationary bike.
Should I get
an upright or a
recumbent?
A Go for a recumbent if
you have lower back pain.

Otherwise, choose whichever feels more comfortable.
The upright version engages
some core muscles for
stabilization, but the energy
expenditure is about the same
for both bikes, says Stephen
Herrmann, Ph.D., a researcher
at the University of Kansas
Medical Center in Lawrence.
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A Its easy to feel overwhelmed

by all the bottles at the supermarket. Extra-virgin is considered
to be the highest quality, says
Cheryl Forberg, R.D., the chef
and nutritionist for The Biggest
Loser. Fine virgin, semifine
virgin, refined and pure are other
grades in descending order of
quality. The word light doesnt
mean lower in fat or calories; it
just refers to color. Even if you can
afford EVOO, you shouldnt use it
for everything, because its structure
cant withstand high temperatures.
Instead, cook with a big bottle of
cheaper stuff, like Colavita Olive
Oil ($8 for 750 milliliters), and invest
in a small container of pricier extravirgin to use on uncooked dishes
or to add a final punch of flavor
to cooked pastas and soups. Two
of Forbergs faves: Enzo Olive Oil
($18 for 500 milliliters) and The
Smoked Olive Sonoma Smoked
Olive Oil ($24 for 200 milliliters).
PAGE 24, TOP: BETH STUDENBERG/THE LICENSING PROJECT. BOTTOM: PETER ARDITO. THIS PAGE: NICK FERRARI
Q How the heck do

I choose an olive oil?
Fit Face-Off
Q When doing the
RIGHT: ISTOCKPHOTO (2). ILLUSTRATION: TRIONA MOYNIHAN
standing quadriceps
stretch, which hand
grabs which foot?
A Think opposites:
Use your left hand
to grasp your right
foot, and your right
hand to grab your
left foot. This
provides a better
quads stretch,
says Jordan Metzl,
M.D., a sports
medicine doctor
and the author
of The Exercise
Cure. Plus, it
challenges your
balance, so you
recruit core muscles
for stability. Dont
worry, though, if
youre not flexible
enough or have knee
or hip pain; youll still
get a decent stretch
if you grab your left foot
with your left hand.
e
Scal
or
Me as u
taper?ing
A Assess inches, not pounds. Your weight can fluctuate up to

five pounds (yes, five!) in any given day, depending on exercise, how
much you sweat, the amount of water you drink and what you eat.
So taking some key measurementship, waist and armonce a month
is a better way to stay motivated. If you must hop on the scale, once
a week is enough to gauge progress without driving yourself bonkers.
Q I like to roast veggies until they have

some brown on them. Does caramelizing
deplete nutrients?
A Not necessarily, but leaving them in the oven too long might. A key to
nutrient retention is quick cooking, says Marisa Moore, R.D., an Atlanta-based
spokeswoman for the Academy of Nutrition and Dietetics. Water-soluble
vitamins, like B and C, are especially vulnerable. So turn up the heat: Roast
most veggies for 20 to 25 minutes at 400 degrees; tack on another 15 to
20 minutes for root vegetables. Be sure to drizzle on some olive oil beforehand;
it will enhance the absorption of good-for-you compounds like beta-carotene.
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News for a
Fitter, Healthier,
Happier You!
Speed Up,
Snack Less
Famished postworkout? A recent
study in The International Journal
of Obesity found that strenuous
interval training dulls the urge to
splurge. Participants who did highintensity intervals were less hungry
afterward than people who didnt
work out, cycled at a steady pace
or did moderate bursts of speed.
According to lead researcher
Aaron Sim, Ph.D., bursts of hard
effort suppress appetite by
decreasing the production of the
hormone ghrelin and elevating
levels of blood lactate and glucose,
all of which lessen the desire to eat.
Nip cravings in the bud by adding
sprints and tabatas to your routine
in the formula that worked in the
study: Push yourself for 15 seconds,
then do a minute of slower recovery;
repeat for 30 minutes.
fitnessmagazine.com
February 2014
29
tness
pulse
Go Figure
Dont let fumbling with your smartphone cramp your

style. The Magellan Echo watch ($150 or $200 with
a heart rate monitor strap; magellangps.com) wirelessly syncs up with your iSmoothRun, MapMyRun,
Strava or Wahoo running app. Hit Start on your
watch or phone and both devices begin calculating
pace, mileage and calories burned. Best of all, the
Echo, which runs on a replaceable coin-cell battery so
it doesnt need to be plugged in, is the remote control
you use to switch songs on your playlist.
55
Percentage of newcomers
participating in triathlons
who are women. Go get
em, girls! The uptick in
cycling among ladies has
pushed them to become
three-sport athletes. Join
the movement and sign
up for a beginner-friendly
sprint race at irongirl.com.
Source: Active Network
PUSH IT
Exercising with a baby on board pays off in the delivery room. According
to a Spanish study, moms-to-be who did three 55-minute workouts a week cut their
risk of having a C-section in half. Exercising major muscle groups promotes good
posture, prevents low-back pain and strengthens the muscles of the pelvic floor that
are used during labor, explains lead researcher Jonatan Ruiz, Ph.D. Try the Slim &
Toned Prenatal Barre Workout DVD ($17, amazon.com) by trainer Suzanne Bowen.
Dont sweat over

skipping that lunchhour workout. Just
walking your pup
regularly may actually
keep your ticker
strong for years to
come. A Chinese study
found that people
who spent more than
four hours a week active
in their free timethink
hiking, golfing or even
window-shopping
had a 19 percent lower
risk of high blood
pressure than those
who didnt get as much
recreational exercise.
Sweat on demand Bust your workout boredom from home with Crunch
Live (crunchlive.com), an online group of classes offering prerecorded

sessions to members and nonmembers for $10 a month. Burn and firm
with Crunch Gymss popular Ass & Abs and Barre Assets, plus many more.
30
fitnessmagazine.com
February 2014
PAGE 29: JAMES MICHELFELDER AND THERESE SOMMERSETH. THIS PAGE, LEFT: PETER ARDITO. RIGHT: JAMES FARRELL
Fitness
Unleashed
ogxbeauty.com |
ogxbeauty
beauty
pulse
Tressed to
Impress
Craving a confidence boost? Skip the
shopping spree. Forty-two percent
of women rely on a good hair day to
feel better about themselves (more
so than a new outfit or shoes). Get
gorgeous hair at home with these easy
fixes to three major hair bummers:
Becca
Shimmering Skin
Perfector Pressed
in Rose Gold
($38, becca.com)
Laura Mercier
Rouge Nouveau
Weightless
Lip Colour in Pure
($25, nordstrom.com)
Butter London
Nail Lacquer in
Goss ($10, butter
london.com)
Urban Decay
Naked 3 Palette
($52, urbandecay
.com)
A Rosy Glow
The hottest metallic is working its way from your favorite
accessories to makeup. With just the right combination
of pink and gold, rose gold perks up a pasty complexion
and dull nails. For an instant 18-karat upgrade, swipe
on one (or all!) of the treasures above.
Go Figure
10.4
Years added to your

skins age when you
skip healthy
habits like eating
fruits and veggies,
brushing your
teeth and applying
moisturizer. Preserve
a youthful glow with
a p.m. lotion that
contains avocado
and vitamin E, such
as Yes to Carrots
Fragrance Free
Intense Hydration
Night Cream
($13, drugstores).
Source: Simple Skincare
Research
Your hair is thinning.

Its the second most
worrisome sign of
aging for young and
middle-aged women
(wrinkles are the rst).
Wash with Copper
Chemist Shampoo
and Conditioner ($16
each, hairdr.com) to
increase hair strength
and promote hair
density. Then apply
2 percent minoxidil
try Pantene Expert Hair
Regrowth Treatment
($23 for 30-day supply,
drugstores). Over time,
it enlarges shrunken
hair follicles, resulting
in thicker locks.
Youre seeing akes.
Suds up with Glytone
by Ducray Scaly Scalp
Shampoos ($20 to
$28, glytone-usa.com
for physicians locations),
which ofer formulas
that clear up and prevent
akes for good.
No-chip tip For a perfect-10 manicure that will go the extra mile, pass on
soaking your nails in water at the salon. This step may feel spalike but is
unnecessary. Plus it swells the nail bed so that when your nails dry, they
shrink and the polish chips.
Source: Danielle Candido, a nail stylist for Red Carpet Manicure
32
fitnessmagazine.com
February 2014
TOP: TERRY DOYLE. BOTTOM: PETER ARDITO
Youre going gray.

Talk about a double
whammy: When
hair loses pigment,
it becomes coarse.
Clairols Expert Age
Defy ($9, drugstores),
a permanent at-home
hair color, masks gray
and softens strands.
health
pulse
Spending time with Mother Nature may offer

immunity-boosting benefits. According to research,
plants release phytoncides, essential oils that have
antimicrobial compounds. When theyre inhaled,
these chemicals help keep you healthy by increasing
white blood cell levels, says Aaron Michelfelder,
M.D., the director of integrative medicine at Loyola
University Chicago Stritch School of Medicine. Log
at least an hour of trail time each week.
LETS CLEAR THE AIR

Those cool-looking electronic
cigarettes youre seeing everywhere
are a healthier alternative to the real
thingright? Dont be so sure. Here,
we bust the most popular myths.
Percentage of Americans who

get the Sunday night blues.
Fight end-of-weekend anxiety
by making Sunday a fun
dayenlist a friend for brunch
or a run in the park. Schedule
something for midweek too; the
transition back to work is easier
when you have something to
look forward to.
Source: Monster.com poll
Get Nutty
Eating magnesium-rich
foodslike cashews, pine nuts
and almondsmay reduce
your type 2 diabetes risk. In
a study at Tufts University
in Medford, Massachusetts,
people with the highest intake
of the mineral, which helps
regulate blood sugar, were
47 percent less likely to develop
diabetes than those who got
the least. Add finely chopped
cashews to soups for extra
creaminess and almond butter
to smoothies, suggests Jackie
Newgent, R.D., the author
of The All-Natural Diabetes
Cookbook.
MYTH E-cigs help smokers quit.

There is no solid evidence that they help
smokers kick the habit, and because
they may contain nicotine, you could end
up trading one bad habit for another.
MYTH E-cigs pose no health risk
to nonsmokers.
They dont emit secondhand smoke,
but they do release secondhand
vapors, which usually contain nicotine
and a variety of other chemicals,
possibly even carcinogens, according
to one recent study. Many European
countries, as well as Canada and
Mexico, have put restrictions on sales.
Buzz words Action words like go, run and start can help you make good
on that promise to exercise more often, a recent study suggests. Next
time youre tempted to skip the gym, use an action mantra like Go, go,
go! to get you . . . going, going, going!
Source: Cognition
34
fitnessmagazine.com
February 2014
TOP: JORDAN SIEMENS/CORBIS. BOTTOM: ISTOCKPHOTO
78
Go Figure
MYTH E-cigs are safe.

We dont yet have enough scientic
data about whats in them and
the long-term efects, says Robin
Mermelstein, Ph.D., the director of
the Institute for Health Research
and Policy at the University of Illinois
at Chicago, who points out that the
devices arent regulated by the Food
and Drug Administration. They are
probably safer than regular cigarettes,
Mermelstein says, but safer doesnt
necessarily mean safe.
More vitamin C than 10 oranges.

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With 1,000 mg of vitamin C plus other antioxidants and

electrolytes, Emergen-C is making healthy contagious.
Get a free sample at emergenc.com
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diet
pulse
A GOOD
OFFENSE . . .
SKINNY DIP
The fat in avocados is
the healthy kind, but
that doesnt mean
the skys the limit.
Combine three parts
mashed avocado
with one part pureed
steamed broccoli and
a little lemon juice to
make broccomole,
which has 25 percent
less fat than guac.
To lose fat but not muscle, double

up on protein. Dieters who got twice
the recommended daily allowance
102 grams for a 140-pound woman
maintained more muscle than those
who just cut calories, according to
a recent study. Most of us skimp at
breakfast, so besides eating eggs and
turkey bacon, stir yogurt into your
oatmeal or bulk up your smoothie
with liquid egg whites, which add
frothiness but dont affect the flavor,
suggests Lauren Antonucci, R.D., a
sports dietitian.
Source: FASEB Journal
TATER AID
Give loaded potato
skins a healthy
upgrade by using
purple potatoes,
which are smaller
and have more
antioxidants than
the russet kind. Bake
them at 350 for
35 minutes, mix the
esh with low-fat plain
Greek yogurt and feta
instead of butter and
sour cream, and broil
for three minutes.
Calories saved: 150
per half.
MELTING POINT
Its hard to control
portions when youre
standing in front of
a cheese plate. But
by prefilling mini
phyllo cups with
one teaspoon each
of goat cheese
and g jam (bake
them at 350 for five
minutes), you can
cap the calorie count
at 49 per bite.
Snack to
the Future
Its good to live in the
presentunless you
have a bag of chips in
your hand. University
at Buffalo researchers
found that thinking
about fun events in
your future, like a beach
vacation or a birthday
party, can help you
consume about 300
fewer calories worth
of tempting foods.
Visualizing yourself
rocking a swimsuit, for
example, can make it
easier to forgo instant
gratification for bigger
rewards, like that twopiece in a smaller size.
Go Figure
380
Percent increase
during the past five
years in the number
of menu items
containing kale. For
new ways to cook
with the vitaminpacked leafy green,
which contains
just 33 calories a cup,
turn to page 86.
Source: Technomic
Fizz whiz Downed too many mojitos? Sip lemon-lime soda or seltzer. Of the
57 beverages tested, these were the only two that sped up the breakdown
of acetaldehyde, a toxic chemical thats formed when you metabolize alcohol.
Translation: They may make your hangover less sucky.
Source: Food & Function
36
fitnessmagazine.com
February 2014
LEFT: CLAIRE BENOIST/THE LICENSING PROJECT. RIGHT: JEFFREY WESTBROOK
. . . is the best
defense against diet
derailers. Slim down
your Super Bowl apps
with these tricks from
Frances LargemanRoth, R.D., the author
of the new cookbook
Eating in Color.
2014 Newmans Own, Inc.
IN FLAVOR. NOT CASH.

Creamy parmesan. Freshly made pasta. All-natural, premium
white meat chicken. Ready for two in ten minutes.
Plus all prots go to charity. Thats our kind of comfort food.
In the frozen aisle.
play
pulse
Love Bites
61
Go Figure
No offense to Enrique,
but this Valentines Day
you can be your own
(healthy) hero, baby.
Think outside the
truffle box and treat
yourself to single-serve
bars like these, each
less than one ounce:
Chuao ChocoPods
($10 for an eight-piece
assorted gift set,
chuaochocolatier.com)
Vosges Mini
Chocolate Library
($9 for three bars,
vosgeschocolate.com)
Madcasse Mini
Chocolate Sampler
($13 for five bars,
madecasse.com)
Percentage of men who like

to pick up ladies while working
out. No shocker here: Most
women would prefer to be
approached after they finish at
the gym. Wear headphones
even when youre not listening
to musicto show that
youre in the zone and not up
for chatting.
Source: Canoodle.com survey
REALLY GOOD READ
Pool Party
Aqua Zumba, the wettest, wildest
class from the Latin dance
megabrand, is not your grandmas
water aerobics. Its an H2-oh-sofun workout that torches
600 calories an hour. The fatblasting low-impact class is easier
on your knees, feet and hips than
classes on hard dance floors
are, plus you get extra resistance
from the water. Go to zumba.com
to find a class near you.
Lucky you! Five readers will win a $100 gift card from the cool new
fitness-apparel site Six:02. E-mail your name, address and phone number
to freebie@fitnessmagazine.com with the subject line Fit Gear Gift Card
Sweepstakes for a chance to win. For complete rules, see page 122.
38
fitnessmagazine.com
February 2014
TOP: ISTOCKPHOTO. INSET AND BOTTOM LEFT: PETER ARDITO
Just say no to the winter blues

with Amy Spencers can-do
guide The Happy Life Checklist.
She outlines hundreds of
simple, no-cost bliss boosters
that will turn your frown upside
down in five minutes or less.
A few to get
you started:
Light a
seasonal
candle, warm
up by a fire,
sport bright
colors or
clean out your
underwear
drawer (face
it, worn-out
skivvies
make everyone sad).
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beauty
& style
Women spend about 47 minutes a day on average getting primped and polished. Take
back your time by doing everything fastershampooing, putting on makeup, treating your
skinso you can get out the door and on with your busy life. These pro tips will help you
sprint through your beauty routine easily and still look great. Pretty genius, right?
By Kari Molvar
fitnessmagazine.com
February 2014
43
Photographs by Jeffrey Westbrook
Speed Up Your Shower

Cleanse and moisturize
at the same time.
The newest body lotions
do both. Try Nivea
In-Shower Body Lotion
($45, 800-227-4703)
with almond oil and skip
the separate moisturizer
afterward. If your skin
still has dry patches, spray
on St. Ives Energizing
Citrus & Vitamin C
Fresh Hydration Lotion
($8, drugstores), which is
absorbed so quickly, you
dont even have to rub it in.
Take a shampoo
shortcut.
Instead of washing your
hair, give it a quick refresh:
Twist it into a bun and
cover it with a shower cap,
leaving just your hairline
the area that gets the

greasiestexposed.
Wet your roots and
suds up with a drop of
shampoo. Tilt your head
forward while rinsing to
avoid wetting the rest of
your hair. When you get
out of the shower, simply
blast your hairline with
the blow-dryer.
Smooth things over.

If your strands are parched,
coat them with a fastacting deep conditioner.
We like Weleda Oat
Replenishing Treatment
($13, usa.weleda.com).
While its softening your
hair, slather a dollop over
your legs and shave. It
will leave your skin silky
and bump-free.
Get Good Hair in a Hurry
Comes in blond
and brunette!
Sopping wet hair can

take forever to dry.
Make the process faster
with the Goody Quikstyle
Half-Round Styling
Brush ($12, Target stores),
which has water-wicking
microfiber bristles. Or use
the Panasonic EH-NA65-K
Nanoe Hair Dryer ($180,
shop.panasonic.com)its
quick-dry nozzle disperses
air in three directions to
get the job done in recordsetting time.
Revive second-day hair.

For a quick volume boost,
spray dry shampoo under
the top layer of your
hair to soak up oil, says
Sarah Potempa, a celebrity
hairstylist. A good one:
Davines Hair Refresher
($28, davines.com for
salons), which is delivered
in a superfine mist that

contains odor-absorbing
molecules and wont
look chalky. After rubbing
it in, hit your roots with
a little heat for instant
lift. Its like teasing but
without the time and
effort, Potempa says.
Go glam postgym.
Racing from your
workout to a meeting?
Wet hair can look pretty
when pulled back into
a sleek bun. The secret:
Make a high ponytail,
then slip it through the
center of a bun maker,
like Remington The
Perfect Bun ($5,
Walmart stores). Roll
your hair up toward the
base of your pony and
bend the ends of the
tool to form a perfectly
shaped updo.
PAGE 43: GRAEME MONTGOMERY/TRUNK ARCHIVE
Style smarter.
shine/beauty tricks
Clock It
Four more ways to
maximize your time.
Save 1 hour.
When you cant squeeze in a gel
mani-pedi at the salon, try Fuse
Gelnamel ($30, drugstores).
The polishes combine base,
color and topcoat in a single
stroke. Just pop your hands or
toes under the included LED
light to let the formula cure for
30 seconds.
Comes
in two
shades!
Save 28 minutes.
Rather than wearing toothwhitening strips for 30 minutes,
cover up coffee stains with
Colgate Optic White
Toothbrush + Whitening Pen
($15, drugstores). Just swipe on
the no-rinse hydrogen peroxide
formula and go.
Save 3 minutes.
Skip scrubbing your feet with a
pumice stone. Instead, before
your workout, rub in a foot
balm, like Kora Organics by
Miranda Kerr Rejuvenating
Foot Balm ($35, koraorganics
.com), and then put on your
socks. This will soften calluses
while you exercise, so you dont
have to do it later, says Heidi
Waldorf, M.D., a dermatologist
in New York City.
Try CoverGirl Flamed Out Mascara

in Black Blaze ($7, drugstores).
3. Pat a multitasking blush, like
Benefit Lollitint ($30, benefit
cosmetics.com), on your cheeks
and lips.
Fast-Track Your
Makeup
Score flawless-looking skin stat.
To cover dark circles and a blotchy tone
in one swipe, apply a vitamin-packed
tinted CC cream, like Dr. Jart+ CC
Essence Balm ($42, Sephora stores).
Its loaded with antiaging ingredients
and comes in a compact so you can
apply it on the run.
Master the five-minute face.

1. Curl your lashes and smudge a
brown eye-shadow stick along your top
and bottom lash lines. We like Essence
Stays No Matter What Jumbo Eye
Pencil & Shadow in Cute Copper
($3, Ulta stores). A stick blends easily
so you dont need a superprecise
application, says Fiona Stiles, a Mark
celebrity makeup artist.
2. Apply mascara to your top lashes.
Wow with your brows.

They frame your face instantly.
Use a gel to shape them and get
definition without agonizing over
it, Stiles says. Reach for Anastasia
Beverly Hills Tinted Brow Gel
in Chocolate ($22, sephora.com).
Save 1 minute.
Stop washing your face twice
a day, Dr. Waldorf says. At
night, use makeup-remover
wipes, like Cetaphil Gentle
Skin Cleansing Cloths ($6,
drugstores). Then lather up with
an exfoliating cleanser, such as
NeoStrata Foaming Glycolic
Wash ($35, neostrata
.com), in the a.m.
Lighten up.
If you have time to apply only one
makeup item, choose a highlighter.
Pat it down the bridge of your nose,
along the top of your cheekbones
and under your brow bones. This
helps light bounce off your features,
Stiles says, and is a quick way to
give skin radiance. If youre fair, look
for a silver-based highlighter, such as
Cover Fx Illuminator in Moonlight
($28, Sephora stores). Choose one
with golden undertones, like Cover
Fx Illuminator in Sunlight ($28,
Sephora stores), if you have medium
or dark skin.
fitnessmagazine.com
February 2014
45
shine/beauty
Love It!
1. Maybelline New
York Color Elixir by
Colorsensational
in Mauve Mystique
($9, drugstores) This
lipstick-gloss hybrid
packs a pretty punch of
color and shine that lasts.
Nichole DAuria, art
director
FITNESS editors fave

beauty nds this month.
2. Clearasil Ultra Rapid

Action Treatment Lotion
for Face, Chest & Back
($8, drugstores) After
my shower, I dab this on
any pimples on my chest,
and they disappear.
Jenna Autuori-Dedic,
fitness editor
3. Bobbi Brown
Illuminating Bronzer
in Be Pretty Antigua
($38, bobbibrown
cosmetics.com) The soft
rosy color brings my
dull complexion back to
life. Karina Dearwood,
associate photo editor
4. Sally Hansen I Nail
Art Pens in Red, Neon
Pink and Turquoise
($6 each, drugstores)
Their ultrafine tips
make it easy to create
any design, including
lines and shapes.
Molly Ritterbeck,
associate beauty editor
5. Fekkai PrX Reparatives
Mending Elixir ($25,
fekkai.com) The dropper
delivers the ideal amount
of argan-oil serum, so my
strands look smooth and
shiny but never greasy.
Heather Muir, beauty
director
4
5
6. Clinique Superdefense
SPF 20 Daily Defense
Moisturizer ($45, clinique
.com) With sunscreen
and antioxidants, this
moisturizer has it all.
Plus it doesnt make my
acne-prone skin oily.
Samantha Shelton,
assistant Web editor
7. CoverGirl Bombshell
Volume Mascara by
LashBlast ($10, drugstores)
The two brushesone
for volume, the other for
intensityhelp me score
the perfect lash look.
Chelsea Burns, beauty
intern
46
Photographs by Jeffrey Westbrook

fitnessmagazine.com
February 2014
Cutting your
hair short can
be intimidating,
By Molly RitteRBeck
PhotogRaPhs By toM coRBett
48
fitnessmagazine.com
February 2014
especially when it
also means parting
with your go-to gym
ponytail. We asked
Jen Atkin, a celebrity
stylist for Clear
Scalp & Hair Therapy,
to transform three
FITNESS readers
and prove that
short crops can look
just as amazing as
long locks but with
a lot less fuss. Get
inspired to switch up
your style!
shine/great hair
Makeover
Motivation
Ive had long hair my
whole life. Ive cut it only
a few times to donate
it, so Ive never had a
real style. The long
look isnt working for
me anymore as a young
professional, and Im
excited to get something
more sophisticated.
Victoria Phillips, online editor
50
fitnessmagazine.com
Works best for Fine hair

that is straight or wavy
Key to the cut The blunt
lines make fine hair like
Victorias appear thicker.
If your hair is wavy, as hers
is, the cut is much more
versatileyou can wear it
straight or go natural, Atkin
says. Ask your stylist to
maintain blunt lines when
she cuts it and to keep the
length longer in the front.
Styling secrets Get added
lift by applying a spray, such
as Its a 10 Miracle Blowdry
February 2014
Volumizer ($19, ulta.com), to

damp roots and blow-drying
with a medium-size round
brush. Try Aquage Medium
Round Brush ($20, aquage
.com for salons). Smooth over
your hair with a flatiron, like
the Revlon Laser Brilliance
Straightener ($30, Ulta
stores), from midlength to
ends. This will give you a sleek
look while still maintaining
volume at the root. Apply a
dab of conditioning oil to
your ends. We love Oribe Gold
Lust Nourishing Hair Oil
($48, oribe.com).
WORKOutpROOf It
Victorias fave
sweat session
is kettlebell
kickboxing. For knockout style,
twist back the front pieces
of your hair and secure them
with a barrette on each side.
Victorias old hair ties were too
thick, so she swapped them
out for thin elastic ones to pull
it all back.
To see each womans reaction to her short-hair

transformation, go to fitnessmagazine.com/hair.
shine/great hair
Makeover
Motivation
Ive had a series of bad
haircuts, so Im finally
ready to go short and
get a cut thats fun and
different.
Carolyn Gregoire, editor
Works best for Straight, wavy
or relaxed hair
Key to the cut You need
texture and layers to keep a
pixie looking current, Atkin
says. Ask your stylist to use
a razor or texturizing shears
to cut layers for a fresh look.
Styling secrets Spritz a
wave spray through wet hair.
Try LOral Paris Advanced
Hairstyle Txt It Tousle
Waves Spray ($5, drugstores).
Rough-dry it with a blowdryer and your fingers; using
a brush will make it look too
polished. Then accentuate the
layers by applying a pomade
or cream, like Garnier Fructis
Style De-Constructed
Pixie Play Crafting Cream
($6, drugstores), with your
fingertips, raking it through
the ends for a piecey effect.
WORKOUTPROOF IT
To keep hair
out of your
face, as Carolyn
does during her daily flow
yoga classes, roll your bangs
off your forehead and secure
them with a bobby pin.
Slide on two skinny elastic
headbands or try a Goody
Athletique Slide-Proof
Double Strand headband
($6 for a set of three, Target
stores), which is two bands
in one, to hold the various
lengths of your hair in place
during every pose.
Makeover
Motivation
I havent had short
hair since fifth grade.
Im planning to
change careers and
move to a new city,
so this is the start of
the next chapter in
my life.
Evelyn Molina, luxury travel
marketer and photographer
52
fitnessmagazine.com
Works best for Thick, wavy

or curly hair
Key to the cut The trick
with curly hair is to tame its
texture a bit and avoid layers,
which will make the style look
too round, Atkin says. Ask
your stylist to cut your ends
bluntly and then to snip up into
the ends to take some of the
weight off and add movement.
Styling secrets To lengthen
curls, apply a styling cream,
like Marc Anthony Strictly
Curls Stretch ($8, Walgreens
stores), to wet hair and
February 2014
let it air-dry. Next, smooth

curls with a boar-and-nylon
bristle brush. We like the
Sonia Kashuk Golden Hair
Brush ($16, Target stores).
Use a flatiron, like the Sexy
Hair Ultimate Control 1
Professional Flat Iron ($160,
jcpenney.com), on the ends
for a modern look. Finish by
rubbing a dab of frizz serum in
your hands and lightly fingercombing it through strands to
add shine and tame flyaways.
A classic: John Frieda Frizz
Ease Original 6 Effects Serum
($10, drugstores).
WORKOUTPROOF IT
If you do
indoor cycling,
as Evelyn
does, pull your hair into a low
bun to keep it off your face
and begin securing it with a
hair tie. On the last loop, pull
the ponytail only halfway
through to form a small stayput bun. Bonus: When you
undo it later, youll be left with
a soft bend.
HAIR: JEN ATKIN/THE WALL GROUP, CELEBRITY HAIRSTYLIST FOR CLEAR. MAKEUP: KEIKO HIRAMOTO FOR CHANEL BEAUTE. PAGE 50: REBECCA TAYLOR TOP. MELINDA MARIA EARRINGS. PAGE 51: 7 FOR ALL MANKIND TOP. CARRIE HOFFMAN EARRING. BY BOE EARRING. PAGE 52: REBECCA TAYLOR TOP. DANNIJO NECKLACE. BY BOE NECKLACE
shine/great hair
Heart disease is the No. 1 killer of women, taking more lives than all
forms of cancer combined.Butwehavethepower to saveourlives.
The time is now to stand together.To ght harder. To shout louder.

Its time to Go Red For Women.
GoRedForWomen.org
Allison Janney, National Ambassador
Watch Allisons story here
or at Youtube.com/GoRedForWomen
YOUR
ST RY
CAN
CHANGE
SOMEONE
ELSES.
ADDICTION IS HOPELESS WITHOUT YOU
Share your story of recovery or message of hope with someone who needs
to hear it. Visit drugfree.org and join The Hope Share.
The Partnership for a Drug-Free America, Inc.
your
body
There is a simple tool in your

gym that can turn up the toning
of just about any body-weight
move you do. And if you havent
gotten the grip of a TRX
suspension trainer yet, heres
your hookup. Youll recruit
more muscle fibers with each
rep because youre working
on an unstable surface, says
Marianna Biribin, a trainer
for Exceed Physical Culture
studio in New York City, who
designedand demosthe totalbody routine on the next page
using the tricked-out straps. (No
gym? Try the at-home version
of TRX, $200, trxtraining.com.)
Do two sets, and bump it up
an extra 10 reps or a set once
youve learned the ropes.
By Jenna Autuori-Dedi
Photographs by James Farrell
fitnessmagazine.com
February 2014
55
move/express workout
Y-Flye Back Row
Atomic Pike
Targets shoulders, back,

arms, abs
Targets shoulders, abs
Stand facing TRX and hold handles,

palms down.
Stand facing away from TRX and get into full plank
position on floor with feet suspended in loops below
foam handles (aka cradles).
Step back from anchor and lean back on

heels until body is angled 45 degrees from
floor with arms extended diagonally upward
so straps are completely taut.
Engaging core, slowly pull body upright as

you open arms wider than shoulder width
(arms form a V).
Return to start, then pull body upright
again, driving elbows behind you to bring
hands by ribs, palms in. Return to start
to complete 1 rep.
Do 2 sets of 15 reps.
Adjust straps so handles hang about 1 foot from floor.
Lift hips up into an inverted V position, keeping

legs and arms straight.
Lower hips to plank position and repeat.
MAKE IT
EASIER Tuck
knees to chest.
MAKE IT EASIER Stand

farther away from anchor.
MAKE IT HARDER Stand
closer to anchor.
Pendulum
Single-Leg Burpee
Targets shoulders, chest, arms, abs, butt, legs
Adjust straps so handles hang about 1 foot from floor.
Stand facing away from TRX and get into full plank
position on floor with feet suspended in loops.
Pressing legs together throughout, bring bent knees

to touch left elbow.
Creating a pendulum motion, swing legs through

plank position and bring knees to touch right elbow to
complete 1 rep.
Use one strap, adjusting it so handle hangs about 1 foot from floor;
make sure there are a couple of feet of clearance behind TRX.
Stand a few inches from TRX, facing away; bend right knee and
place right foot through loop behind you, arms by sides.
Balancing on left leg, crouch down and place palms on floor in
front of you. Jump left foot behind you to get into full plank position,
right foot suspended in loop, left foot elevated next to right.
Do a push-up, returning to plank.
Step left foot on floor under chest and

drive through left heel to stand up.
Do 10 reps. Switch sides,

repeat. Do 2 sets.
MAKE IT HARDER
Jump up after you
stand.
MAKE IT EASIER
Skip the push-ups.
Limbo
Pistol Squat
Targets back, arms, abs
Targets arms, abs, butt, legs
Stand with feet

hip-width apart, facing
TRX, holding one handle
in right hand (stand close
enough to anchor to keep a
loose tension in strap.)
Stand facing TRX and hold handles in both hands

in front of waist, elbows bent by sides, palms facing
down; stand close enough to
anchor to keep a loose tension
in straps.
Balancing on right leg, raise left foot
in front of you a few inches off floor.
With feet flat, lean torso back,

bending knees so body forms
a tabletop position and strap is
completely taut with right arm
extended; reach left hand toward
floor directly behind you as low
as you can, looking behind you as
you lean back.
Maintaining arm position, bend

right knee about 90 degrees to lower
into a squat, left leg extended in front of
you, foot flexed; use straps only as much
as you need to for balance.
Engage core and drive through
right heel to return to standing; use
as little assistance from straps
and/or arms as possible.
Using right arm, pull body up to

start position, keeping right arm
close to ribs; reach left hand toward
anchor to briefly grip strap.
Switch legs and repeat to

complete 1 rep.
Do 15 reps; switch sides and

repeat. Do 2 sets.
Shop this look. Under Armour UA Stunner Lace tank ($40, ua.com). C9 by
Champion Womens Seamless bra ($17, target.com). New Balance Anue Spree capris
($60, newbalance.com). New Balance 1400v2 shoes ($100, newbalance.com)
56
fitnessmagazine.com
February 2014
View our how-to. Watch a video of this routine at fitness

magazine.com/trx. Or try it for free on the iPad edition of
FITNESS. Find out how at fitnessmagazine.com/digitalextras.
HAIR AND MAKEUP: SUZANNE KATZ. STYLIST: MELISSA FREESWICK. PAGE 55, MODEL: BRITTANY CLYBOURN/WILHELMINA FITNESS. THIS PAGE, MODEL: MARIANNA BIRIBIN/EXCEED PHYSICAL CULTURE
Targets abs, obliques
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Fitness That Fits

The New Year is here and its time to rev up your
routine. Spice up your tness plan and add
some fun with Wii Fit U. Offering customizable
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Wii Fit U will re-inspire your workout regime so
you can have fun while you stay t.
Stay Social
Get Fit
Put your pushups and planks to the ultimate
test with the custom workout feature on
Wii Fit U. You select the activities, time and
intensity level for a routine that is completely
customized just for you. With over 70 fun
options to chooseincluding yoga, aerobic
activities, strength exercises and dance, you
can mix and match activities to help tone
your target areas in as little as 30 minutes.
Need some added tspiration? Staying

motivated is easier when you have
the encouragement of friends. Wii Fit U lets
you share results and compare tness
achievements via Miiverse* and online*
Gym Communities. Its the perfect place
to post your favorite workout or create
some friendly competition.
Track Your Progress

Whether youre at home or on-the-go,
the new Fit Meter records calories burned,
steps taken and even changes in elevation.
Skip the elevator and take the stairs
for a week to see how many extra steps
you can add into your daily routine.
Staying on track has never been easier.
*Broadband Internet access required for online features.

For more info, go to support.nintendo.com.
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Enter for a chance to win a Wii U system and Wii Fit U bundle
(including Wii Fit U game, Fit Meter accessory, and Wii Balance Board
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Wii Fit U: 20072013 Nintendo. Wii Fit and Wii U are trademarks of Nintendo.
Fitness for fun.
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Try
With new activities, dozens of your favorite exercises,

and the all-new Fit Meter accessory, Wii Fit U is fun tness
for the whole family, anywhere, anytime.
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Be a current Wii U and

Wii Balance Board owner.
Download the Wii Fit U game

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Keep the Wii Fit U game

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The free game trial will operate for 31 days from when the software is rst played; free trial does not include optional Fit Meter functions.
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The Wii Balance Board accessory is required to use Wii Fit U and is not sold separately. 2007-2013 Nintendo. Wii Fit and Wii U are trademarks of Nintendo.
move/cardio
By Lindsey Emery
WINTERIZE
YOUR RUN
The Plan
We asked Dan
Flynn, a coach for
the Boston Running
Center, to create a
fun outdoor run you
can do all winter
without fishing out
your watch or falling on your booty.
Runner bummer: We tend to lose some of

our fitness this season by sitting out the
snow and the shivery temps, researchers
at Ohio State University found. Beat the
backslide with these brave-the-chill tips
from Jeff Gaudette, the head coach for
RunnersConnect, an online training site.
START EASY
Slowly pick up your
pace for the first
10 minutes to let your
muscles warm up.
Do a quick indoor warm-up.

Before you head outside, raise your
core body temperature with dynamic
stretches, Gaudette says. Do these
five lunge variationsforward, forward
with a torso twist, side, diagonal and
reversein your living room prerun,
completing five reps on each side.
DO FOUR INTERVALS
PER MILE
Look for landmarks as
you goa mailbox, a
lamppost, a treeand
run hard from one to
the next (there should
be about 100 meters
or yards between
each), then jog. As
you run faster, take
shorter steps so you
dont slip, Flynn
recommends.
Dress the part.

Rule of thumb: Tighter apparel will trap
heat better, Gaudette says. Cold? Begin
with a formfitting long-sleeve base layer
and a fleece pullover (we like the Eddie
Bauer Cloud Layer Pro Fleece -Zip
pullover, $60, eddiebauer.com). Wear
a hat and mittens and add the following
layers as the temps dip:
20
10
32 to 20 degrees Cover up with an

extra outer shell, like a wind-resistant
jacket.
20 to 10 degrees Upgrade your
wind-resistant jacket to one with a
little more insulation.
10 to 0 degrees Go for an even heavier
wind-resistant jacket and have a thin
scarf or balaclava wrapped around your
mouth to help warm the air before it
hits your lungs.
COOL DOWN
Perform 10 steps of
each walk variation
before you get home:
1. On your tiptoes
2. On your heels, with
toes up
3. On tiptoes, walking
backward
4. Pulling one knee
into chest, alternating
sides with each step
Lean into it.

Run with the wind in your face to start.
Otherwise, if you run in the same
direction as the wind for the first half,
youll get hot and sweaty. Then, when
you turn around, youll get chilled from
the cold, Gaudette says.
Leg
Warmers
These pieces
take the
bite out of
frost.
60
fitnessmagazine.com
The nylon and

merino wool
Smartwool
PhD Run Wind
tights ($140,
smartwool.com)
have windproof
front panels
to shield thighs.
February 2014
Asics Trail Shield quarter

socks ($16, asicsamerica.com)
feature strategic cushioning
and techy fabric that keeps
feet warm.
Waterproof, all-terrain Saucony

Womens Xodus 4.0 GTX
running shoes have the right
warmth and tread for snow
and slush ($130, saucony.com).
For extra no-slip grip, spritz
your treads with Shoe Grip:
Ice & Snow Non Skid spray
($11, tyre-grip.com).
ADAM BARKER. STILLS: PETER ARDITO
30
ADD HILL REPEATS

IF YOU CAN
Find a short hill that
you can run up in
about 30 seconds. Run
up it, then walk or jog
halfway back down.
Run up it again; walk
or jog halfway down.
Run up it; walk or
jog all the way down.
Repeat the cycle. Do
four reps total.
gear up
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move/gear
By Melissa Freeswick
Photographs by Lisa Shin
Hot Stuff
The goods were obsessing over now.

1. H2-Yo!
Sure, we could tote our
water in any old bottle, but
somehow it tastes better
when it looks candy wrapped
in a silicone sleeve like
this. (Bkr 16-ounce water
bottle, $28, mybkr.com)
2. SometHing Wild
Leave it to Juicy Couture
to launch an activewear line
with two of our faves: bright
colors and lots of leopard.
(long-Sleeve pullover, $78,
and leopard-Print cropped
leggings, $58, juicycouture.com)
3. to dYe For
Forget laceyoull love how
these supersoft handmade
briefs keep you VPL-free even
under spandex tights. Now
thats sexy. (daub + design
seamless panties, $20
each, daubanddesign.com)
62
fitnessmagazine.com
February 2014
4. roCk on,
Zen out
Make like a pretzel
while channeling
your inner badass.
(YAS Skull
yoga mat, $30,
go2yas.com)
5. StArt Your engineS

FITNESS has teamed with Gilt to
bring you up to 60 percent off the
slickest workout clothes and gear,
like these Saucony Progrid kinvara
3 running sneakers for just $59
(originally $100). Shop the sale at
gilt.com/fitness starting January 1.
Photo by Jade Albert
Learn more at
autismspeaks.org/signs
Some signs to look for:
No big smiles or other joyful

expressions by 6 months
No babbling by
12 months
No words by
16 months
2012 Autism Speaks Inc. "Autism Speaks" and "It's time to listen" & design are trademarks owned by Autism Speaks Inc. All rights reserved.
Postcard
From the Edge
When life gives you an unmarked double black diamond

slope, you sometimes have to summon the guts to just go.
By Claudia Lebenthal
move/essay
here are two types of expert skiers, those who

ski on the trails and those who ski off them.
You could argue whether the latter are the more
skilled, but theres no doubt that they are the more
extreme. When I was growing up in New York City,
family vacations to the resorts in New England consisted
of sticking to the mountain trails. Venturing off piste,
or skiing backcountry, which is so popular now, was not
something that ever occurred to us to do.
Ive since become one of those skiers who ride
the back side of the mountain, where the double black
diamond trails are often unmarked and its proceed
at your own risk. I graduated from tackling the tamer
mountains in the East to skiing in the Rockies, picking
up skills and savvy from resident pros along the way.
My safety net is that I always go with a guide or locals
who know the mountain, the conditions, where to ski
and where not to. Or at least it was until recently.
I was vacationing a couple of winters ago in Crested
Butte, Colorado, with family who still prefer to ski
the groomed intermediate slopes. I figured I had
skied the back bowls here enough to be able to find a
manageable path down by myself. So I grabbed onto
ALEXA MILLER
Well, youre skiing it,

the guy replied in a
stoner-dude tone. Its
your level now.
the no-frills T-bar that takes you thereif this rickety
lift doesnt intimidate you, there are signs next to it
that read Extreme Terrain, No Easy Route Down.
As the manicured trails faded away behind me, I knew
there was no turning back. At the top, I skied over to
one of the ridges that access numerous trails and bowls,
all ungroomed and varying in difficulty. I passed one
trail after another, thinking, No . . . too steep, No . . .
too rocky, No . . . too little snow cover, until I got to the
end and realized I was out of options. I had to ski the
only trail left. So down I went, thinking, This isnt so
bad, when the already-sketchy snow turned into big
rocks and a cliff.
I stood there at the edge of the 15-foot drop-off
calmly realizing, Im screwed. There was seemingly no
exit strategy but to launch myself off this ledge into
what I could see was a snowy mix of rocks and trees
below. (I later learned that this trail is aptly known
as Cesspool.) It was too treacherous to walk down and
too tough to hike back up, especially given the altitude.
My plan was to wait a little bit, guessing that someone
would have to pass by and I could get their advice on
what to do.
Moments later I heard the sounds of other skiers and

looked up to see a couple of college kids, a guy and his
girlfriend, on telemark skis coming my way. On seeing me,
they stopped. I smiled and said, by way of explanation,
This trail is a little above my level.
Well, youre skiing it, the guy replied in a stoner-dude
tone. Its your level now.
I had to chuckle because he was right. This was my
level now. Maybe like Dorothy in Oz, Id had the goods all
along, and his words just made it click. I wouldnt be on
this trail if I didnt have confidence in my abilities. No
matter how many times I had skied here before, I finally
felt I had advanced to being a true backcountry skier
with the skills and guts to take on uncharted territory.
What I didnt know was the best way down, and with
that, the mountain dude pointed out the line for me to
take. I skied to the bottom, feeling great about what I had
just accomplished, bragging rights and body parts intact.
So often in life, were held back by the fear of what
we cant do rather than freed by the confidence in
what we can do. Sometimes we get in over our head,
but when we really get into trouble is when we panic,
let fear take over and lose that confidence. Im not
advocating doing something stupid or unnecessarily
dangerous. But pushing yourself to try challenges
that might be a little scarythats how you make the
next level your level.
It took a wise young ski bum to make me realize
that, and now his words have become my mantra. Even
though I had never run more than eight miles before,
I signed up for a marathon. Running my first 10-miler
was a breakthrough, then came a 12-mile workout, then
a half-marathon and so on. As my training distances
got longer, I looked at doing 10 miles as a short run. And
when I crossed the finish line on race day, the marathon,
a feat that once seemed unfathomable to me, was my
level now.
The mantra has helped me rise to the occasion not
just in sports but in life. I had spent my career working
in magazine publishing but had toyed for years with the
idea of forging out on my own. Not too long ago I finally
took the leap to launch an online sports-and-style journal.
As a creative director all those years in print, I was the
one who gave a magazine its look and feel. By going solo,
I am now also responsible for all the additional moving
parts that were once the jobs of others, like assigning and
editing text, plus Ive had to master all the new digital
complexities. Its a little like going out on that ledge all
over againhalf scary, half thrilling.
Strangely enough, my new job has also got me playing
the role of the fearless reporter. My latest assignments?
Learning to fly-fish in Idaho (Im from New York City,
remember) and to kiteboard off Long Island. Some
people may say YOLO. I just remind myself IYLN: Its
your level now.
fitnessmagazine.com
February 2014
67
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move/gear guide
Watch and Burn

Our posse of 220-plus testers tried just about every new
workout DVD out there to find you these 10 straight-up best
body transformers.
By Samantha Shelton and Karla Walsh
Win Big
Heres your chance to score all
10 of our top workout DVDs. Enter
from January 7 through February 28
by e-mailing your name, address
and phone number to freebie@
fitnessmagazine.com with the subject
line Best DVDs. Another lucky
reader will win our five best workout
video games; e-mail us with
the subject line Best Workout
Games. For rules, see
page 122.
Play Time!
Sample a clip of each DVD
at fitnessmagazine.com/
bestdvds or in our digital
edition. Try an issue for free
digitalextras.
fitnessmagazine.com
February 2014
69
TARGET
TARGET
Ring Leader
Hot Twists
Strap on the weighted gloves that come

with the five-disc Piloxing System
($80, piloxing.com), then uppercut, pli
and jab your way along to one of three
50-minute cardio roundsa great mix
of boxing, dancing and Pilates that will
have you sweating up a storm within
the first 10 minutes, a tester said. Save
the challenging mat sessions for a
dose of next-day toning.
Dont expect slo-mo poses in the

two half-hour practices from Jillian
Michaels Yoga Inferno ($10, shop
.jillianmichaels.com). Michaels creates
variations on the classics that you
would never see in your average yoga
class, a tester noted. One workout
mixes in 30-second cardio intervals like
plank jacks, and the other incorporates
creative strength moves like chair poses
with shoulder presses.
BURN
CALORIES BURNED: 128 (Pilates) to 438
(per round)
EQUIPMENT NEEDED: weighted gloves
BURN AND FIRM
CALORIES BURNED: 160 to 166 (per workout)

EQUIPMENT NEEDED: yoga mat, 3- to
(included)
5-pound dumbbells (optional)
Short and Sweaty
Power Pack
Time crunched? Pick one of five

high-intensity circuits in The Biggest
Testers worked up a crazy good

sweat during each 25-minute session
in Insanity trainer Shaun Ts latest
10-week program, Focus T25 ($120,
beachbody.com). The 11 no-rest
workouts feel really fresh and are
divvied up into two five-week phases:
Alpha, to build a strong foundation,
and Beta, to increase intensity and
strengthen your core. (For an additional
$60, you can take on the four workouts
in the optional Gamma phase which
emphasizes building muscle.)
Loser: 8-Minute Body Blasters
($10, amazon.com) to do alongside your

fave contestants, or glue two together
to definitely get your sweat on, one
tester suggested. Youll power through
30-second calorie sizzlers like jumping
lunges and dive bombers, followed by
10 seconds of recovery. Solid moves and
the motivating TBL trainers Bob Harper
and Dolvett Quince make this a winner.
CALORIES BURNED: 21 (cool-down) to 68
(per circuit)
EQUIPMENT NEEDED: 3- to 8-pound dumbbells
CALORIES BURNED: 267 (per workout)

EQUIPMENT NEEDED: resistance band
(included) or dumbbells
Dance Champion
You can perfect your mambo and
cha-cha with Denise Austin: Burn
Fat Fast Latin Dance ($15, amazon
.com), even if youre someone whos
pretty rhythmically challenged, a tester
promised. Some of the moves seemed
like ones I might even try on the dance
floor, another said. Count the 30-minute
routine as moderate cardio; for a little
toning, pull out your dumbbells and add
the 10-minute bonus session, which
combines classic Latin moves with biceps
curls and overhead presses.
Abs-solute Rule
CALORIES BURNED: 37 (toning) to 171 (dance)

CALORIES BURNED: 446 (65-minute workout)

70
fitnessmagazine.com
February 2014
With Kelly Rowland and Hollywood

Trainer Jeanette Jenkins ($20,
thehollywoodtrainer.com). The hourlong total-body routine is built on

five-minute segments to keep muscles
guessing. Thanks to the countdown
timer, I worked even harder because
there was only one more minute
until the next section, a tester said.
STILLS: AVERY POWELL
Note: All estimated calories burned are based on a 140-pound woman.
Our fave X Factor judge shows the

work it takes to rock those crop
tops in Sexy Abs Cardio Sculpt
move/gear guide
TARGET
FIRM
Carving Tool
Testers agreed they could repeat
Bob Harper The Skinny Rules #3:
Strength ($10, mytrainerbob.com) over
and over, thanks to its snappy CrossFitinspired WOD (workout of the day) style.
All four 15-minute circuits challenge
with just a little bit harder than usual
total-body moves.
CALORIES BURNED: 525 (68-minute workout)
Om Magic
Zen out or tone up with this vinyasa
flow in Elements of Yoga: Air &
Water With Tara Lee ($15, amazon
.com). Create your own perfectly timed
workout by shuffling the three 20- to
25-minute segments; the first is stretchy,
the second is more intense toning
and the third is meant for chillaxing.
CALORIES BURNED: 59 to 90 (per sequence)
EQUIPMENT NEEDED: yoga mat
Booty Booster
Sculpt a sexy backside with the BeFit:
30-Day Butt Lift ($15, amazon.com).
Set aside 10 minutes each day for
one of six rotating routines that range
from targeted toning movesthink
ballet-inspired squatsto high-intensity
cardio. They may be short, but they
are not easy, a tester said approvingly.
CALORIES BURNED: 32 to 85 (per workout)
EQUIPMENT NEEDED: yoga mat, chair, 3- to
5-pound dumbbells
Yeah, Baby!
Active moms-to-be will appreciate
Kristin McGees Prenatal Yoga &
Pilates ($25, kristinmcgee.com):
Its real yoga, unlike the glorified

stretching sessions one tester
had attended. Exercises such as side
planks and eagle pose make up the
9- to 27-minute segments, and McGee
offers good advice for modifications.
CALORIES BURNED: 33 to 123 (per segment)
EQUIPMENT NEEDED: resistance band
(included), yoga mat
BEST WORKOUT VIDEO GAMES
Plug in, press play, get fitjust as our testers did.

BUST A MOVE
Groove along with stars like Robin Thicke,

Nicki Minaj and Daft Punk in Just Dance 2014
($40 to $50, just-dance-thegame.ubi.com).
Youre having so much fun that it doesnt
seem like exercise, one tester said about the
40-minute sessions. You can also opt to see your calorie
burn, sing karaoke and connect with others on a World
Dance Floor. Bonus: New downloadable song-and-dance
routines are added each month.
CALORIES BURNED: up to 448 per hour
AVAILABLE FOR: Nintendo Wii, Nintendo Wii U, Xbox 360, Xbox One,
PlayStation 3, PlayStation 4
FIRM EVERY INCH
Pop in Nike+ Kinect Training ($30, microsoft

store.com) and pick a goalget lean, get
strong, get tonedto have the game serve you
up routines built from more than 100 athletic
drills that effectively target multiple muscle
groups. You can do a 30- to 40-minute workout or choose
a 5- to 15-minute quickie in the fancy gym setting.
Postworkout, see calories burned and track your progress
on the Nike+ Kinect Training mobile app.
AVAILABLE FOR: Xbox 360
SHAKE IT
The beginner-friendly Zumba Fitness World

Party ($40 to $50, zumbafitnessgame.com)
is a fun way to spice up your workout routine.
It packs in 45 fast-paced fitness classes,
highlighting more than 30 different dance
styles, including Bollywood, salsa and hip-hop.
Each session takes place in a unique setting to the musical
backdrop of Lady Gaga, Pitbull, Daddy Yankee and more.
With so much variety, I dont foresee this game ever getting
boring, one tester said.
AVAILABLE FOR: Nintendo Wii, Nintendo Wii U, Xbox 360, Xbox One
CLASSES UNLIMITED
Choose from more than 70 strength-training,

cardio, balance, dance and yoga workouts with
Wii Fit U ($50, wiifitu.nintendo.com for info).
Effective, easy-to-follow sessions make
a good supplement to my normal routine, one
tester said. The game also comes with a clip-on Fit Meter
activity tracker. Your core is the most sore the next day
with abs moves like planks and V-sits performed on the Wii
Fit U Balance Board (sold separately).
AVAILABLE FOR: Wii U
GAME ON
With the Kinect Sports: Ultimate Collection

($20, bestbuy.com), youll score two so fun!
family-friendly games. In Kinect Sports and
Kinect Sports: Season Two, follow avatars
through 13 sports, including skiing, golf and
soccer, after receiving clear instructions about what
you need to do for each. The music is great, the visuals
add depth, and the photos of you that are captured as
you play are hilarious.
AVAILABLE FOR: Xbox 360
move/t-spiration
Win at
Everything
Ready to go 2.0 on your body, mood
and energy this year? Do anything
better using the success secrets of
Olympians at the top of their game.
By Lara McGlashan
74
fitnessmagazine.com
February 2014
There is never an excuse

for domestic violence
or sexual assault.
Its time we all speak
out to stop the violence.
No more excuses.
No more silence.
No more violence.
www.nomore.org
2013 Joyful Heart Foundation. All rights reserved. All content and trademarks used under license (or with permission).
Courteney Cox
move/ft-spiration
To avoid couch
sitting too long after an injury or
exercise rut, tap into some peer
pressure. If I ever feel that I dont
want to train, or that Im too tired
or too sore, I just look at Facebook,
reveals gold-medal downhill skier
Lindsey Vonn, who checked out
her competitors posts while rehab
bing from a serious knee injury.
Let your sporty pals posts and tweets
motivate you to moveor like us
on Facebook at facebook.com/
fitnessmag for a fresh push from our
Motivation Moment quote of the day.
Get a hot
lower body.
Winter sports are all about balancechallenging feats on ice and snow, so stabilizing
exercises that strengthen your lower half from abs to
calves are key. My favorite is a circuit called the hamstring
trifecta, which is done on an exercise ball, freeskier
Brita Sigourney says. Try it for a tight tush and toned legs:
Sculpt
solid-gold abs.
What you cant see
when shes in her
signature threads is the sixpack that
powers snowboarder Gretchen
Bleilers medalwinning stunts in the
halfpipe. Get a belly you can bounce
a quarter off with this variation of
her fave core exercise.
u Kneel on floor facing a stability
ball with your wrists resting atop the
center, hands clasped.
u Slowly lean forward from knees
as you roll ball forward until arms
are extended atop ball and body is at
a 45 degree angle to floor. Reverse
motion back to start position.
(Bleilers version? She uses two
stability balls, kneeling on one as she
rolls the other forward. Yowza!)
Sportify
your scarf.
Whether youre taking
on the slopes or the
slush, there is nothing worse than
getting cold air down your jacket,
snowboarder Elena Hight says.
I never go out without a neck gaiter.
The pullover neck warmers are as
cozy as wraparounds but less unruly
in the wind. Youll covet the poppy
colors of the Oakley Midweight
Fleece Neckie ($20, oakley.com).
76
fitnessmagazine.com
u Lie faceup on floor with legs

extended, calves resting atop a stability
ball. Lift hips so body forms a line from
shoulders to heels; lower. Do 15 reps.
u Start faceup with knees bent
90 degrees and heels atop ball. Press
heels into ball as you lift hips to form
Bounce
back from a
cheat day.
Keep a slipup in check
by focusing on the finish line youre
working toward. Im motivated by
the burning feeling that my journey
is not complete, says Olympic
hurdler-turned-bobsledder Lolo
Jones, who has aced a huge learning
curve to prep for the Winter Games.
She brushes off setbacks with this
mantra: A failure isnt a failure if it
prepares you for success tomorrow.
Go, Lolo!
Squash winter
munchies.
Its cold and youre
pretty much craving
carbs 247. For lasting energy with
out the sugar spike, have a mashup
February 2014
a line from shoulders to knees; lower.

Do 15 reps.
u Start with hips lifted and legs
extended, calves atop ball. Bend knees
90 degrees to bring feet toward butt,
heels pressing into ball. Extend legs to
return to start. Do 15 reps.
of carbs and protein the way ice

dancer Meryl Davis does. I mix
granola cereal with yogurt, Davis
says; its fuel thats not too light or
too heavy.
Keep your
goals on
the brain.
Even though your
resolution may involve stepping on a
scale instead of standing on a podium,
you could still use some Olympic
size willpower to get you there. Post
your goal where you can see it daily
on your fridge, in your calendar,
on your smartphones screen saver.
I have Always be faster than the
boys written on my helmet, says
teen phenom slalom skier Mikaela
Shiffrin. It reminds me that Im
trying to be the best in the world.
PAGE 74: ALEXA MILLER. THIS PAGE: CHRIS TROTMAN/PCN (VONN). MICHAEL THOMAS/PHOTO SPORT/ICON SMI (BLEILER). MARK PISCOTTY/ICON SMI (HIGHT). MARK GOLDMAN/ICON SMI (JONES). DAVID RICHARD/USA TODAY SPORTS (DAVIS). GETTY IMAGES (SHIFFRIN, SIGOURNEY).
Spark a
workout with
this nudge.
ENRICHING THE LIVES OF CHILDREN
Samsung and h.h. gregg have teamed up with Drew Brees and the Brees Dream Foundation
to secure the future of our children. With funds raised by Samsung Hope for Children and
h.h. gregg, children will have access to technology to enrich their educational experience
for a brighter future. To fnd out how you can help, visit samsung.com/hope.
2013 Samsung Electronics America, Inc. Samsung and Samsung Hope for Children are trademarks/service marks
of Samsung Electronics Co., Ltd. All other logos/marks are property of their respective owners. Screen image simulated.
move/ft-spiration
An afternoon of skiing
or your CrossFit WOD will fry your
thighs. How do star Olympians
rescue their muscles so they can hit
the slopes day after day? I ride a
stationary bike for 30 minutes, and
then I stretch and foam-roll, slopestyle freeskier Grete Eliassen says.
Check out fitnessmagazine.com/
roll for key roller moves that your
achy legs will love.
Find your
killer focus.
Freeskiing is a new
sport in the Olympics
this year, and that means more
pressure on the athletes to wow
us. Lose the prerace or other
performance anxiety as freeskier
Angeli VanLaanan does before
her go on the half-pipe. I do a lot
of self-affirmations: I am strong,
I am capable, I got this, she says.
I also try to think of something
Im grateful for, because that really
wipes out any nerves.
short-track star says, plus a strong

core. Try one-legged squats, resting
one foot behind you on a bench, to
mimic the demands of perching on
one blade, and incorporate her timed
abs circuit into your routine: Ill do
50 seconds each of windshield wipers
[lying faceup, lift legs 90 degrees
and sweep them together from side
to side], planks and side planks
with 10 seconds of rest in between.
Excuse-proof
your workout.
Beat the morning or
race-day time crunch
with this stickie-note trick: The day
before, I make a list of all the things
I need in the order they should be
packed, and I have everything laid
out, bobsledder Jazmine Fenlator
says. If I want my water to be cold
for the race, its at the bottom of
the list so Ill put it in my bag right
before I walk out the door.
Give your legs

a workout
edge.
Hockey player Hilary
Knight, a forward on the womens
U.S. Olympic team, is a fan of
wearing compression tightsones
with special squeeze-you-in fabric
that helps your circulation. Knight
puts them on postworkout as her
recovery pants (Its like a reset
button for your legs!); theyre
also a nice performance booster to
use while running. Try CW-X Pro
tights ($110, backcountry.com).
Skate all
winter
without a
wipeout.
We asked speed skater Emily Scott
for the training secret to staying
rock steady on the ice. Squats, the
78
fitnessmagazine.com
February 2014
Upgrade
your pony.
Your go-to workout do
doesnt work in winter,
Bend it like
Wagner.
What is figure skater

Ashley Wagners secret
to balancing all that
strength training that
can make muscles tight?
I do hot yoga two to
three times a week to
stay flexible, Wagner
says. Smart move: Its
best to stretch muscles
when theyre warm,
so give yourself five
minutes of light cardio
before you hit the mat.
Olympians say: Leaving the ends

loose under a hat or helmet
can create a hot mess of tangles.
I braid my hair when wearing my
helmet, luger Julia Clukey says.
Ive found that to be the most
tamable style after training. For
extra damage control, Clukey uses
a detangler spray on her tresses
beforehand. Spritz Herbal Essences
Totally Twisted Curl Silkening
Detangler ($3, drugstores).
Make your
toasty drink
multitask.
So many of the
Olympians we polled, like ski
jumper Abby Hughes, picked hot
chocolate as a chaser for the cold.
I warm up my chocolate milk; sipping it is a great way to recover after
a tough winter workout, she says.
And theres some science to back
her up: One study showed that the
mix of carbs and protein in the sweet
stuff helps to replenish muscles. For
optimal refueling, drink it within
an hour of finishing, experts say. (No
word on any marshmallow magic.) l
IMAGO SPORTFOTODIENST/NEWSCOM (ELIASSEN). RE WIKSTROM (VANLAANAN). RUSS ISABELLA/USA TODAY SPORTS (KNIGHT). GETTY IMAGES (SCOTT, FENLATER, CLUKEY). WSJUSA.COM (HUGHES). DAVE WEAVER/USA TODAY SPORTS (WAGNER)
Soothe
postworkout
stiffness.
Mayim Bialik
for
Meat: Think foodborne illness, heart disease, strokes,

diabetes, obesity, cancer, and cruelty.
For tasty vegan recipes, visit PETA.org.
tness
BETTERBODY
BY JENNA AUTUORI-DEDI
PHOTOGRAPHS BY AARON RICHTER
SHOT ON LOCATION AT
CHELSEA PIERS CONNECTICUT
Plan
#GETFITPARTY
Take.
It.
Off.
ALL NEW: Lets Get Digital!

Look for the #getfitparty
stamp on these pages to bag
all the freebie slim-down
support weve whipped up for
you. Our #getfitparty kicks
off right now, and everyones
invited. First up, our Instagram
contest: Follow FITNESS on
Instagram through February 16
to catch each weeks fresh
challenge (hello, spandexed
selfies!), then post your pic
with #getfitparty. Well choose
one photo to share weekly on
our Instagram page. If its yours,
you win a special sporty prize.
(See page 122 for details.)
THOSE 10 POUNDS YOUVE

BEEN TRYING TO LOSE
FOR-EV-ER? GONE. HERES HOW.*
*And by how, we mean exactly the moves that shaved inches and the
meals that trimmed up to 15 pounds from our testers in just four weeks.
fitnessmagazine.com
February 2014
81
HAIR AND MAKEUP: BETHANY BRILL USING NARS AND ORIBE. STYLIST: MELISSA FREESWICK. MODEL: SIERRA ANDERSON/WILHELMINA FITNESS. PAGE 81: LORNA JANE BRA AND VEST. VSX SHORTS. NEW BALANCE SHOES. PAGE 82: C9 BY CHAMPION FOR TARGET BRA. FOREVER21 SHORTS. NEW BALANCE SHOES
FOUR WEEKS TO A SLIMMER YOU

Hows this for sucking it in: When we asked Sylwia Wiesenberg, the creator of Tonique Fitness, to develop
a workout plan that delivers fast, our testers lost two-plus inches from their waists. Make the magic
happen by checking off these sculpt goals (Head-to-Toner routine, page 84) and sweat targets each week.
#GETFITPARTY
WEEK
1
SCULPT
3 X Head-toToner routine
Pick three
nonconsecutive
days of the
week to do your
toning workout
and start with
12 to 15 reps of
each exercise.
SWEAT
3 X 20 minutes
of cardio
Whichever cardio you
enjoybiking, running,
you name itdo it three
days this week and
gun it for 10 minutes
each session. Warm
up, then push your pace
every other minute,
Wiesenberg says.
MAKE IT STICK
Seriously, keeping track will

up your chances of slimming
down. And now you have two
ways to log your workouts:
Use our free online diary
takeitoff orgood news,
MyFitnessPal usersyou can
find our sculptors on the
free app. Search for FITNESS
magazine within the app to
record the moves.
#GETFITPARTY
SCULPT
WEEK
2
Go for 15 to
18 reps each.
SWEAT
3 X 35 to 40 minutes
of cardio
REV YOUR RESULTS
Heres a trick to fit in

10 minutes of cardio: Tack
it on at the beginning or
end of your sculpting session
as Wiesenberg does in her
classes. Watch her demoing
her signature cardio-dance
warm-up at fitnessmagazine
.com/dance.
#GETFITPARTY
SCULPT
WEEK
3
Aim to do 18 to
20 reps each.
SWEAT
3 X 45 minutes
of cardio
BRAG AND TAG
Tweet your pals something

that youre proud to have
accomplished so far. Use the
hashtag #fitbrag so we can
cheer you on. Shunned the
elevator and took the stairs all
week? Props! Taking as many
steps as you can throughout
the day adds up in the long run,
Wiesenberg says.
#GETFITPARTY
SCULPT
WEEK
4
3 to 4 X
Head-to-Toner
routine
Try for 25 to
30 reps each.
SWEAT
3 X 60 minutes
of cardio
FINISH STRONG!
Sometimes its those extra

few seconds and reps that
make the difference; aim to go
past what youre comfortable
with, Wiesenberg says. Want
those cardio minutes to fly
by? Shake it up with a new
class or workout DVD. See our
picks, on page 69, and sample
clips at fitnessmagazine
.com/bestdvds.
fitnessmagazine.com
February 2014
83
HEAD-TO-TONER ROUTINE
Take the direct route to results you can see. In this allover firming session, you do higher reps to challenge
your muscles and keep up a fast-paced tempo so you melt more calories, says Sylwia Wiesenberg, your
drill-sergeant-with-a-heart for the next four weeks. Do the circuit two or three times, working up to 30 reps per
move following our Four Weeks to a Slimmer You guide. Use two- to five-pound dumbbells or skip the weights.
Youll feel the burn even without them, says Wiesenberg, who below is modeling the sculptors she designed.
IRON BURPEE
READY, SET, GO COMBO
Stand with feet wider than shoulder-width

apart, holding a dumbbell in each hand, and
lower into a deep squat; curl weights to chin
level, palms facing each other.
Targets shoulders, arms, abs, butt, legs
Place dumbbells on floor in front of feet,

maintaining grip on handles throughout,
then jump feet behind you into full
plank position.
Jump feet forward to outside of hands

and rise up into a deep squat. Quickly
extend arms out to sides at shoulder level,
palms down. Return dumbbells to floor
and repeat.
Place dumbbells on their ends on floor in front of you (maintain

grip) and, straightening right leg, extend left leg behind you as
high as you can.
Bending right knee, return left leg to crouch position as you

raise arms to chest level.
Start with 12 to 15 reps.
Switch legs and repeat.
CURTSY KICK
Targets abs, butt, legs
Holding a dumbbell in each hand, stand with left foot staggered

in front of right and crouch down (butt touches right heel); extend
arms in front of you at chest level, palms facing each other.
Stand with feet shoulder-width apart, arms by sides.
Lunge back with left leg, crossing it behind right and

bending both knees 90 degrees into a curtsy; at the same
time, hinge forward from hips and place palms on floor in
front of right foot.
Staying low, raise left leg out to side.
Return left leg to curtsy, then repeat side kick.
Start with 12 to 15 reps. Switch sides and repeat.
SUPER WARRIOR
Stand with feet together, holding a dumbbell in each hand.
Lunge back with straight left leg as you drive bent left elbow
behind you and extend right arm forward at chest level, palm
facing left.
Stand up on right leg and kick left leg forward as you lower
arms to sides. Lower left foot next to right foot and lower into
a squat, bending elbows to bring fists in front of chest, palms
facing each other. Return to lunge position and repeat.
Start with 12 to
15 reps. Switch sides
and repeat.
HAIR AND MAKEUP: DAVID TIBOLLA/CELESTINE AGENCY FOR MAKE UP FOR EVER. STYLIST: MELISSA FREESWICK. MODEL: SYLWIA WIESENBERG. PAGES 8485: LORNA JANE BRA. ELISABETTA ROGIANI SHORTS. NEW BALANCE SHOES
Targets arms, thighs
tness
BETTERBODY
#GETFITPARTY
Just-for-You Scoops
Starting on February 3, check our Facebook page
at facebook.com/fitnessmag to get weekly
trim-it tips from your trainer Sylwia Wiesenberg.
Plan
SHAPING SWEEP
KNOCKOUT
Stand with feet together, holding a dumbbell

in each hand, arms by sides.
Stand with feet wide, holding a

dumbbell in each hand with arms
by sides.
Targets arms, butt, inner thighs
Bring bent left knee out to left side as you

raise bent right elbow in front of you and bend
left elbow behind you (like a runners arms).
Swing left leg behind right leg and bend
both knees 90 degrees into a curtsy lunge;
simultaneously switch arm positions.
Standing up on right leg, bring bent left knee
up in front of you, switching arm positions.
Return to curtsy position and repeat.
Start with 12 to 15 reps. Switch sides
and repeat.
Targets arms, butt, legs
Lower into a deep squat, then

curl weights to chin level, palms
facing each other.
Maintaining squat, punch left
arm out to left at shoulder level,
palm down. Return left fist to
center, then punch right arm out
to right to complete 1 rep.
GET THIS VIDEO

ON YOUR IPAD!
Try FITNESS on your iPad
free!and watch the video of
this workout wherever you are.
Go to fitnessmagazine.com/
digitalextras for details. Or
view the workout when you sign
up at fitnessmagazine
.com/takeitoff.
BALLET-BUTT PLI
Targets butt, inner thighs
EAGLE LUNGE
Stand with right toes turned out to right and

place left foot behind right heel, left toes touching
right heel.
Stand with feet together, holding a

dumbbell in each hand, arms by sides.
Lunge back with left leg, bending

both knees 90 degrees; bend elbows
with fists touching in front of chest.
With fingertips on floor throughout, straighten

legs so hips point up in jackknife (feet flat).
Stand up on right leg and swing left

leg forward as you extend arms out to
sides, rotating forearms so palms face
behind you.
Crouch as low as you can go, knees pointing out,

lifting heels off floor. Place fingertips on floor in
front of feet.
Bend knees and repeat. Start with 12 to 15 reps.

Switch sides and repeat.
Return to lunge, bring fists in front

of chest.
Start with 12 to 15 reps. Switch sides
and repeat.
MAKE IT EASIER
Stand with feet
shoulder-width
apart, toes turned
out, and lower
into a regular pli
squat instead.
MAKE IT EASIER Bring

left knee toward chest
rather than swinging
extended left leg.
fitnessmagazine.com
February 2014
85
Supercharge
Your Slim-Down
Diet doesnt have to be that kind of four-letter word. Ours lets you eat five times a day, which means
youll feel satisfied, not starving. And because every meal and snack contains at least one energy-boosting
superfood, youll have more than enough get-up-and-go for your workouts. Follow the plan and do the
moves on page 81 and youll drop 10 pounds this month. So unless you count a celebratory Hell, yeah!,
there will be no more swearing as you slide into your skinny jeans.
RECIPES BY DAWN JACKSON BLATNER, R.D.
PHOTOGRAPHS BY PETER ARDITO
BREAKFAST
BANANA-WALNUT PANCAKES
Combine cup just-add-water whole-grain pancake mix and cup water;

stir in banana, diced, and 5 chopped walnut halves. Mist a nonstick
skillet with cooking spray and heat over medium-high heat. Spoon batter
into skillet to make 2 pancakes and cook for 2 minutes a side, or until
golden. Top with 2 tablespoons 2 percent plain Greek yogurt, 2 teaspoons
maple syrup and 8 teaspoon cinnamon.
MANGO-OAT
SMOOTHIE
In a blender, puree
1 cup water, one
6-ounce container
2 percent plain Greek
yogurt, cup fresh or
frozen mango chunks,
cup fresh or frozen
sliced strawberries,
cup chopped kale
leaves and cup rolled
oats until smooth.
AVOCADO
EGGS BENEDICT
Mash together
avocado, juice
from lemon and
8 teaspoon dried dill.
Top toasted wholegrain English muffin
with avocado mixture,
1 tomato slice, 1 slice
warmed Canadian
bacon and 1 poached
egg; season with
salt and pepper.
About
300
calories
each
QUINOA
BREAKFAST
BOWL
Stir together cup
warm cooked quinoa,
cup chopped
pear and 2 teaspoons
honey or agave
nectar. Sprinkle with
2 tablespoons
sunflower seeds and
teaspoon cinnamon.
KALE-AND-EGG
BREAKFAST
WRAP
Mist a nonstick
skillet with cooking
spray and heat over
medium heat. Saut
cup chopped
onion and 1 cup thinly
sliced kale leaves for
4 minutes. Beat
1 egg with 8 teaspoon
red pepper flakes and
a pinch of salt and
pepper and pour over
kale; scramble until
eggs are set. Spoon
egg mixture into center
of a warmed 8-inch
whole-grain tortilla.
Top with 2 sliced
cherry tomatoes and
1 tablespoon crumbled
goat cheese and fold
like a burrito.
tness
BETTERBODY
Plan
About
400
calories
each
LUNCH
KALE GRILLED
CHEESE
Mist a nonstick skillet
with cooking spray
and heat over mediumhigh heat. Saut
teaspoon minced
garlic, 1 chopped
artichoke heart and
1 cup thinly sliced kale
leaves for 4 minutes,
or until kale wilts.
Top each of 2 slices
sprouted whole-grain
bread with 1 slice
2 percent cheddar and
divide kale mixture
between the two.
Mist same skillet with
cooking spray, heat
over medium heat,
add bread and cook
for 3 minutes, or until
cheese melts and
underside is golden.
Press slices together
to make a sandwich
and serve with 14 baby
carrots and 1 tablespoon hummus.
SHRIMP TACOS
WITH AVOCADO
DRESSING
CHICKPEAAND-WALNUTSTUFFED PITA
Combine cup
yogurt, cup grated
English cucumber,
2 teaspoons fresh
lemon juice and
1 teaspoon dried dill;
season with salt and
pepper. Toss together
1 cup chopped romaine
lettuce, cup rinsed
and drained canned
chickpeas, 2 tablespoons finely diced
red onion and
2 tablespoons chopped
walnuts. Cut a wholegrain pita in half; fill
each half with salad
mixture and top with
yogurt sauce.
EDAMAME
SUSHI BOWL
Whisk together
2 teaspoons
reduced-sodium
soy sauce, 1 teaspoon
honey, 1 teaspoon
rice wine vinegar and
teaspoon minced
ginger. Arrange
cup warm cooked
brown rice, cup
warm shelled
edamame, cup
shredded carrots,
cup cucumber slices
cut into matchsticks,
and avocado,
diced, in a bowl. Top
with soy sauce mixture
and 1 sheet toasted
nori seaweed cut into
-inch strips.
CHICKEN,
FETA AND
STRAWBERRY
SALAD
Whisk together
1 tablespoon 2 percent
plain Greek yogurt,
1 teaspoon Dijon
mustard, 1 teaspoon
honey and 1 teaspoon
fresh lemon juice;
3 cups baby spinach,
3 ounces sliced grilled
chicken breast, 1 cup
sliced strawberries,
2 tablespoons
sunflower seeds,
1 tablespoon crumbled
feta and yogurt
dressing until well
combined.
In a nonstick skillet,
heat 1 teaspoon
coconut or canola
oil and 8 teaspoon
crushed red pepper
flakes over medium
heat. Add 6 peeled
and deveined large
shrimp and saut for
2 to 3 minutes, or
until opaque. Mash
together avocado,
juice of 1 lime and
cup chopped
cilantro; season
with salt and pepper.
Divide shrimp, cup
broccoli slaw and
avocado dressing
between 2 warmed
corn tortillas. Serve
with mango, cubed.
fitnessmagazine.com
February 2014
87
tness
BETTERBODY
EAT FOR
ENERGY!
Plan
If your body were

an engine, the
foods highlighted in
our recipes would
be high-octane
gasoline. Heres why:
About
500
KALE CAESAR
SALAD WITH
GRILLED
CHICKEN
Whisk together
2 tablespoons
yogurt, 1 teaspoon
red wine vinegar,
teaspoon minced
garlic, teaspoon
Dijon mustard
and teaspoon
Worcestershire sauce.
Toss together 3 cups
thinly sliced kale
leaves, 2 tablespoons
shredded Parmesan,
3 ounces sliced grilled
chicken breast and
yogurt dressing. Top
with 1 toasted wholegrain pita torn into
small pieces.
PEANUTTY
SOBA NOODLES
WITH EDAMAME
Cook 2 ounces soba
noodles according to
package directions.
Heat 1 teaspoon olive
oil in a skillet over
medium heat. Add
cup red bell pepper
strips, cup thinly
sliced carrot, cup
broccoli florets and
cup shelled frozen
edamame and cook
for 6 minutes, or until
vegetables are crisptender. Whisk together
1 tablespoons
smooth natural peanut
butter, 1 tablespoons
seasoned rice vinegar
and a pinch of cayenne
noodles, vegetables
and peanut butter
mixture. Garnish with
teaspoon sesame
seeds.
88
calories
each
TURKEY CHILI
FRIES
Preheat the oven
to 400. Mist a baking
sheet with cooking
spray. Cut 1 medium
potato into -inchthick strips, arrange
in a single layer on
baking sheet, mist
with cooking spray
and bake for
30 minutes, flipping
halfway through. In
a skillet over medium
heat, cook 4 ounces
99 percent fat-free
ground turkey, 1 tablespoon taco seasoning
and 2 tablespoons
water for 4 minutes, or
until turkey is cooked
through, breaking up
chunks with a wooden
spoon. Add cup
diced green bell pepper
and cup rinsed and
drained canned kidney
beans and saut
for 4 minutes more.
Top potatoes with
turkey mixture; cup
shredded cheddar;
cup diced tomato;
green onion, thinly
sliced; and 2 tablespoons 2 percent
plain Greek yogurt.
fitnessmagazine.com
February 2014
APRICOT-ANDCINNAMONGLAZED PORK
WITH ROASTED
VEGETABLES
Preheat the oven to
400. Mist a baking
sheet with cooking
spray; arrange 1 cup
quartered brussels
sprouts and 1 cup
quartered fingerling
potatoes in a single
layer on sheet. Mist
with cooking spray,
pepper, and bake for
30 minutes, flipping
halfway through. Heat
1 tablespoon olive
oil in a nonstick skillet
over medium heat.
Add 4 ounces lean
pork tenderloin and
cook for 3 to 4 minutes
a side, or until internal
temperature reaches
145. Whisk together
2 tablespoons 100
percent fruit apricot
preserves, 2 teaspoons
balsamic vinegar and
2 teaspoons cinnamon.
Coat pork with apricot
mixture and cook for
2 minutes more.
WALNUTCRUSTED
TILAPIA WITH
CRANBERRY
BARLEY
AND GARLIC
GREEN BEANS
Preheat the oven to
375. Place 5 ounces
tilapia on a foil-lined
baking sheet. Spread
2 teaspoons honey
Dijon mustard
over fish and press
1 tablespoon finely
chopped walnuts
into mustard. Bake for
12 to 14 minutes, or
until fish flakes easily
with a fork. Meanwhile, toss cup warm
cooked barley with
1 teaspoon apple cider
vinegar, 1 tablespoon
dried cranberries
and green onion,
thinly sliced. Heat
2 teaspoons olive oil
and 1 teaspoon minced
garlic in a skillet over
medium heat. Add
1 cup green beans and
saut for 6 minutes,
or until crisp-tender;
pepper.
Cinnamon This spice

has been shown to
regulate your blood
sugar, meaning that
your energy level
wont spike only to
come crashing down.
Yogurt Even a
slight vitamin B12
deficiency can make
you feel zonked.
Luckily, one cup of
yogurt fulfills nearly
half your daily quota.
Strawberries
Theyre 92 percent
water, which (duh!)
staves off energyzapping dehydration.
Walnuts Omega-3s
lower fatigueinducing inflammation; walnuts are
the only nuts that
contain a significant
amount of them.
Edamame Iron
transports oxygen
throughout your
body, and these
are packed with
the mineral as well
as with vitamin C,
which helps your
body absorb it.
Sunflower seeds
These are a top
source of magnesium, a mineral
that helps you
work out harder
and longer.
Avocados Their
folate and vitamin
B6 are key for
converting food into
fuel. Bonus: The
nutrients may also
boost your mood.
FOOD STYLIST: KHALIL HYMORE
DINNER
Kale The healthy

plant nitrates in this
leafy green increase
blood flow to tired
muscles.
SNACKS
(EAT TWO A DAY)

1 ounce Rhythm
Superfoods Honey
Mustard Kale Chips
Ginger-wasabi trail
mix: Chop 6 pieces
candied ginger and
mix with 2 tablespoons
Seapoint Farms Spicy
Wasabi Dry Roasted
Edamame
cup The Good

Bean Sweet
Cinnamon Roasted
Chickpea Snacks
2 tablespoons Eat Well

Enjoy Life Edamame
Hummus with 1 cup
jicama sticks
Cinnamon-sugar
popcorn: Mist 3 cups
air-popped popcorn
with cooking spray and
toss with 2 teaspoons
brown sugar and
1 tablespoon cinnamon
About
150
Sunflower seed
chocolate bark:
Microwave 2 tablespoons chocolate
chips until melted. Pour
chocolate onto a plate
lined with parchment
paper, sprinkle with
1 tablespoon sunflower
seeds and refrigerate
for 10 minutes, or
until set
Mini cheese plate:

Arrange 4 walnut
halves, -ounce
wedge Havarti and
12 grapes on a plate
calories
each
1 cup apple slices

spread with
1 tablespoon
sunflower seed
butter
Chocolate chip
dipped strawberries:
Stir 1 tablespoon
mini chocolate chips
into cup vanilla
2 percent Greek
yogurt; use as a dip
for 6 strawberries
Avocado tartine:
Spread avocado,
mashed, onto
1 Wasa Crispbread,
pepper and serve
with 8 grape tomatoes
USDA
ORGANIC
NON
GMO
VEGAN
KOSHER
GLUTENFREE
WHOLE
GRAIN
ROASTED RED PEPPER
LEEK & MUSHROOM
SPINACH & ROSEMARY
GARLIC & OLIVE OIL
Every package holds a promise from our family to yours that you're enjoying the best-tasting
organic gourmet rice products available. Each delectable bite is packed with whole grains
and a rich wholesome taste; harvested sustainably so its good for you and the environment.
Lundberg.com
health,
motivation
& energy
Make Over Your

Metabolism
More than 60 percent of Americans blame
a sluggish metabolism for excess pounds,
according to a recent Calorie Control Council
survey. Its not just a flimsy excuse; resting
metabolic rate (RMR), or the number of
calories you burn at rest, slows with age,
hormonal changes and weight gain, and
genetics also plays an important role. But
dont despair. We identified six simple
strategies that can stoke your calorie-burning
fire. Give them a try and end the metabolic
blame game once and for all.
By Alexa Joy Sherman
Photographs by Patrick Randak
fitnessmagazine.com
February 2014
97
boost/healthy how-to
Pumping iron keeps your metabolism
humming and your silhouette slim.
But a recent report from the Centers
for Disease Control and Prevention
found that a mere 19 percent of
women weight-train twice a
week or more. Its time to rethink
that: Starting at around age 35,
women lose 5 to 10 percent of
their lean muscle mass per decade,
says Michele S. Olson, Ph.D., a
FITNESS advisory board member
and professor of exercise science
at Auburn University at Montgomery
in Alabama. So when youre 45,
even if you weigh the same as you
used to, youve probably lost about
eight pounds of muscle and replaced
it with eight pounds of fat. And that
switcheroo leads to a 48-calorie-aday decrease in your RMR. It may not
sound like much, but it adds up to
about five pounds of fat gained a year.
MAKE IT HAPPEN In addition to
regular cardio sessions (intervals are
especially good for torching calories
and boosting your postexercise
burn), strength-train. Studies have
found that women who do eight to

12 reps of three upper-body and
three lower-body strength exercises
four times a week using moderately
heavy weights can gain about a
pound of muscle each month, Olson
says. For a total-body strength workout, turn to page 81.
Ditch crash dieting.

More than half of people who are
trying to lose weight say that they
crash diet or fast, follow a restrictive
program or skip meals, according to a
recent survey. Youve probably heard
that when you dont eat enough,
your body goes into starvation mode
and your metabolic rate decreases.
Although some researchers have
questioned the validity of this claim,
a recent study published in Obesity
backs it up. People who reduced
their calorie intake by 25 percent
or consumed just 890 calories a day
experienced a drop in their RMR.
And thats not all: If youre not
eating enough, youre most likely
losing muscle, not fat, says Rachel
Berman, R.D., the author of Boosting
Your Metabolism for Dummies.
Thats particularly true if youre
skimping on protein or essential fats.
Your body will break down its own
muscle tissue to get the amino acids
it needs, says Caroline Cederquist,
M.D., the medical director of
Cederquist Comprehensive Medical
Weight Control in Naples, Florida.
MAKE IT HAPPEN Eat up! If you
exercise regularly, you need at least
1,500 calories a day. Active women
may require 0.5 to 0.75 grams of
protein per pound of body weight,
according to Nancy Clark, R.D., the
Three More
Metabolism
Helpers
Obesogen. It sounds like
the name of an X-Men
villain, but its the word
researchers at the
University of California,
Irvine, coined to refer to
an environmental toxin
like BPA that alters your
metabolism, hunger
hormones and how your
body stores fat. Although
you cant escape
obesogens altogether,
you can minimize your
exposure with these
simple steps.
Eat organic. An Emory
University study found
that when kids ate
organic food for just five
days, certain pesticides
in their bodies dropped
to undetectable levels.
The researchers say the
impact can be substantial for adults too. Its
especially important
when eating produce
thats most likely to be
contaminated, such as
apples, strawberries,
grapes, celery, peaches
and spinach. Get the
Environmental Working
Groups Dirty Dozen list
at ewg.org/foodnews.
Banish BPA. When
people ate fresh food
for just three days, their
BPA levels dropped by
66 percent, according to
one study. Limit your use
of plasticsespecially
ones that are marked with
recycling code numbers
3 or 7by opting for
stainless-steel water
bottles and cooking and
storing food in glass or
ceramic containers. Curb
consumption of canned
foods and beverages,
which often have BPA in
their linings.
Check your meds. Certain
drugs have been linked
to a sluggish metabolism.
Talk to your physician
about alternative medications if you have gained
weight since starting an
antidepressant, such as
Paxil or Remeron, or any
other prescription drug.
98
fitnessmagazine.com
February 2014
HAIR AND MAKEUP: ALLIE SMITH USING LAURA MERCIER AND SHU UEMURA. STYLIST: MELISSA FREESWICK. PROP STYLIST: SARAH BERNSTEIN. MODEL: ASHLEY SHERRILL/WILHELMINA. H&M TOP
Hit the weight room.
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boost/healthy how-to
author of Nancy Clarks Sports Nutrition Guidebook.
Thats 70 to 105 grams a day for a 140-pound
woman. You can reach that range, for example,
by eating one egg (six grams), six ounces of Greek
yogurt (17 grams), two tablespoons of almond
butter (seven grams), a four-ounce salmon fillet
(31 grams) and a cup of pinto beans (15 grams).
Dont party too hard.

A glass of wine a day probably wont cause weight
gain. Research shows that people who drink
small amounts frequently have healthier body mass
indexes than those who drink larger amounts less
frequently. Several studies have found a link between
occasional bouts of heavy drinkingconsuming at
least six cocktails at a timeand excessive abdominal
fat. The liver normally breaks down stored fat for
energy, Dr. Cederquist says. But with heavy alcohol
intake, your body prioritizes the detoxification of
the alcohol over the metabolism of fat. Translation:
You hold onto fat and torch fewer calories. Buzzkill!
MAKE IT HAPPEN Sip no more than one drink
a day. And make it a glass of wine, preferably red.
In a recent review of studies at the University of
Navarra in Spain, vino wasnt associated with weight
gain, but hard liquor was. This may be because the
compound resveratrol, found in the skin of grapes,
inhibits the production or accumulation of fat.
Cut back on sugar.

The average American consumes almost 152 pounds
of sugar a yearor 43 teaspoons a day! Its not just
sweets but simple carbohydrates of all sortschips,
pretzels, white bread and pastathat murder your
metabolism. Simple carbs and sugar stimulate the
release of insulin, Dr. Cederquist explains. As people
age or gain weight, especially in the abdomen, the
body loses sensitivity to insulin, and glucose is unable
to enter the cells. That means your body stops using
simple carbs for energy and instead stores them as
fat, so you wind up hungrier . . . and heavier.
MAKE IT HAPPEN The American Heart Association
suggests that women limit added sugars to no more
than about 100 calories (the equivalent of six teaspoons of sugar) a day, but thats easier said than done.
Food labels dont make a distinction between added
and natural sugar; theyre lumped into one category,
Berman says. Limit your consumption of added sugar
by keeping processed foods in check and scanning
ingredients lists for any word ending in ose (including
dextrose, sucrose, maltose and lactose), as well as
honey, molasses, high-fructose corn syrup and fruit
juice concentrates. The closer to the top of the list
these ingredients are,the higher the sugar content.
100
fitnessmagazine.com
February 2014
Get more zzzs.

According to recent data from the National Center
for Health Statistics, nearly 30 percent of adults
report getting six or fewer hours of shut-eye a night.
Thats a serious nightmare when trying to shed
pounds: A 2010 University of Chicago study found
that test subjects who snoozed only five and a half
hours a night were hungrier and lost 55 percent less
weight than those who slept eight and a half hours
a night. Sleep deprivation interferes with your
bodys ability to metabolize foods, notes Pamela
Wartian Smith, M.D., the author of Why You Cant
Lose Weight. It also makes you produce more of
the hunger hormone ghrelin and less of the appetite
suppressor leptin.
MAKE IT HAPPEN Go to bed already. Although
eight hours a night is ideal, seven is enough to
ward off weight gain and enhance overall health,
Dr. Smith says. Even if youre not getting that
amount, strive to turn in and wake up at the same
time every day. This reinforces a consistent sleep
rhythm and reminds the brain when to release sleep
and wake hormones, says Frank Lipman, M.D., the
author of Revive: Stop Feeling Spent and Start
Living Again. And cut back on caffeine; it blocks
sleep neurotransmitters, even in small doses or
when consumed in the a.m.
Perfectly nutritious.
A Truly Good Thing.
Squelch stress.
Made With
35% Less Sugar*
Angst affects not only your mental health but also

your metabolism. A recent study from Rutgers
University in New Jersey found that chronic
stress leads women to reach for high-sugar,
high-fat comfort foods, and those who were the
most frazzled had more abdominal fat. Chronic
stress causes cortisol secretion, Dr. Cederquist
says. Cortisol prompts fat in the body to be
relocated and deposited deep in the abdomen,
and this visceral fat is the key to the metabolic
slowing that occurs with age, weight gain or
hormonal changes.
MAKE IT HAPPEN Take a good, hard look at the
stressors in your life. Strive to minimize them
wherever possible, whether that means taking a
personal day (or full-on vacay) from work or coming
up with a new system for organizing your desk.
Better yet, practice stress-management techniques,
like regular exercise and meditation. Just five minutes
of mindful breathing in the morning is a great place
to start, Dr. Lipman says. Go to meditationoasis
.com, a site with dozens of free meditation podcasts
to help you chill out. The more relaxed you are, the
better everything in your life will function, including
your metabolism. O
than a leading chocolate

milk brand
NO
High Fructose
Corn Syrup
*A leading Lowfat and Fat-free Chocolate Milk brand contains 28g of sugar per
serving, TruMoo Fat-free and Lowfat Chocolate Milk contains 18g of sugar per
serving. **No signicant difference has been shown between milk derived from
rbST treated and non rbST treated cows.
boost/motivation
Who says you need fancy meal

plans, expensive trainers and
personal shoppers to be fit,
healthy and happy? We found
18 apps that do all thatand
morefor free!
By Sharon Liao
Illustrations by Lucy Vigrass
the app will show you your calorie

intake and burn.
Jump-start your
motivation with . . .
THE GOAL Finally fit back into

(and rock!) those skinnies
Your cigarette jeans have been
hiding in the far left corner
of your closet since New Years
Eve . . . 2012. Fire up your
slim-down regimen so you can
slip into them stat.
Torch calories with . . .

Nike+ Training Club
(available for iPhone
and Android phones,
nike.com). Ditch the flab in no time
on the newest version, which has
more than 100 workouts to choose
from, or go for a customized
full-body four-week plan. A trainer

leads you through the routines, plus
you get instructional video clips of
the moves. Dont like burpees? The
updated app lets you swap drills
you hate for ones you love.
Stay on track with . . .

Lose It! (available for
iPhone and Android
phones, loseit.com).
Research shows that jotting down
your eats can put you on the fast
track to weight loss. Lose It makes
tracking supereasy and discreet.
Use the database to quickly log
your meals, snacks and workouts
(you choose lists of options), and
Fitocracy (available
for iPhone and Android
phones, fitocracy.com). Stuck in
an exercise rut? Turn your usual
routine into a video gamestyle
competition. You rack up points
for your sweat sessions; the goal
is to score achievement badges
and conquer new challenges (think
20 push-ups in a row). Find your
friends or make new ones among
the million-plus users, and cheer
them on or dare them to a race.
Sneak more steps

into your day with . . .
Footsteps (iTunes,
footsteps.palmshadow
.com). Stay active, even when
you cant get to the gym. Aim to
hit 10,000 steps a day with this
pedometer, which tracks your
distance, speed and calorie burn
from morning to night. Set the
step tally you would like to hit and
get alerts when youve achieved
that goal. Use the graph to follow
your progress from day to day.
THE GOAL Eat healthier at home

Time to put some distance between you and the
pizza-delivery guy. These apps make it easy to turn
out low-cal meals even when youre short on time.
Plan your meals with . . .

PepperPlate (available for iPhone and
Android phones, pepperplate.com).
Channel your inner foodie with this all-in-one
kitchen tool kit: Import recipes from websites, food
blogs or Word documents, then put them in a weekly
or monthly menu planner. Tap Add to shopping list
and the ingredients appear on your grocery menu.
During meal prep, use the apps timers to keep tabs
on whats cooking.
Find healthy recipes with . . .

BigOven (available for iPhone and Android
phones, bigoven.com). Cobbling together
dinner has never been easier. Plug in as many
as three ingredients and this app will generate tasty
suggestions from its database of more than 500,000
recipes. Or browse the offerings by category, such as
Healthy Recipes, which includes recipes with Weight
Watchers points noted and meals based on those from
The Biggest Loser.
Shop smarter with . . .

Fooducate (available for iPhone and
Android phones, fooducate.com). Reading
food labels is important, but its also time
intensive. Fooducate helps speed things up. Use it to
scan an items bar code, and not only will it offer a
quick nutritional rundown, but it will also give the food
a grade and highlight important details, such as Serving
size is unusually small. You can tap it to get a better-foryou swap if your pick doesnt rate so well.
THE GOAL Get your life in order

Overwhelmed with all you have
to do? Take the crazy out of your
crazy-busy schedule.
Cut down on
paperwork with . . .
Evernote (available for
iPhone and Android phones,
evernote.com). No more searching
for a Post-it note or hunting down
a favorite website. This app is your
digital filing cabinet: Store personal
notes, save Web pages for future
reference, take and store photos, scan
receipts and bills, and log important
work documents. Plus your computer
and other devices constantly sync up
with Evernote, so all of your important
info is where you need it.
Tackle to-dos with . . .

Remember the Milk
(available for iPhone and
Android phones, remember
themilk.com). This hyperorganized
app can tame even the most insane
schedule. Categorize your tasks
Improve your diet with . . .

My Healthy Habits (available for iPhone
and Android phones, iuhealth.org/healthy
habits). Whether youre trying to eat more
fruits and veggies or drink more water, this app can help
you reach your goal. Choose a habit and the program
monitors your progress in 21-day increments, sending
out reminders, motivational messages and tips to help
you stay the course.
by priority (bills that are due), day

of the week (errands you have to
run for your Saturday dinner party)
and type (home, work or personal
responsibilities). You can also look
up errands by location: If youre in
a neighborhood with time to kill,
knock out a to-do list thats scheduled for next week. Plus, share that
honey-do list with your husband
so he remembers the milk.
pertinent Evernote attachments

(for instance, the PowerPoint
presentation for that afternoon
meeting). Theres even an automatic
reminder for your next appointment,
alerting you when to leave based
on current traffic conditions.
Clean up your
news feed with . . .
Stay on
schedule with . . .
Mynd Calendar (iTunes,
myndcalendar.com).
Sure, your phone has a calendar, but
this upgrade is worth the download,
if only for the cool infograph-like
home screen that shows at a glance
everything thats on your plate for
the day. Besides standard details like
time, location and upcoming special
occasions (your anniversary), listings
include images of the coworkers or
friends youre meeting with (the app
syncs to their LinkedIn accounts)
as well as current weather info and
Cloze (iTunes, cloze.com)

Love the BuzzFeed links
your roommate tweets and New
Yorker essays your colleague shares
but hate the clutter of random
photos and updates that also appear
in your news feeds? Tell Cloze whom
you really want to keep up with and
the app, like a personal editor, will
sift through friends tweets, e-mails,
Facebook posts and other bits of
communication. If someone tweets
three times, posts on Facebook twice
and shares an article on LinkedIn all in
a single day, you can see the activity
in one shot on Cloze. Now you can get
closer to the people that matter the
most to you.
fitnessmagazine.com
February 2014
107
boost/motivation
ADVERTISEMENT
Better your
morning routine!
THE GOAL Have more fun

with friends
Rekindle relationshipsreal,
not virtual. (Remember those?)
delivers invitations via text message,

e-mail or Facebook. It also takes
polls, so your pals can weigh in on
time and/or location.
Meet the
neighbors with . . .
Try out a new

activity with . . .
Weotta (available for
iPhone and Android
phones, weotta.com). Stay in the
loop with whats going on in your
hood and see what friends are up to.
You can search by occasiongirls
night out, first dateand purchase
tickets for events.
Nextdoor (available
for iPhone and
Android phones, nextdoor.com).
Just moved in? Skip the casserole
swap and start convos by using
public posts and private messages
and sharing photos of your favorite
local occasions (Scandal wine
nights and Superbowl parties)
then ask your new block buddies
over the next time you have
guests. Other cool features: Find
a babysitter at the last minute,
organize a neighborhood crime
watch, or plan a group yard sale.
Schedule impromptu
drinks with . . .
Fitness and
wellness guru,
Andrea Metcalf
knows how to
make the most
of the morning.
Incorporate her morning enhancing tips

to start your day off right:
Drink 16 ounces of water with breakfast.

Take a 10-minute walk each morning.
from the inside out. Add
Better yourself
to your favorite breakfast
Benefiber
foods and beverages to help maintain
a healthy digestive system.
Not recommended for carbonated beverages.

Use as directed as part of a healthy diet.
Want more ways to better

your morning routine?
Like us on Facebook.
http://www.facebook.com/Benefiber
WePopp (available for

iPhone and Android
phones, wepopp.com). Want to get
your besties together? WePopp
THE GOAL Stop stressing

over money
If you hold your breath every time
you check your bank-account
balance, its time to get your
finances under control for good.
Stay on top of your

cash flow with . . .
Mint (available for iPhone,
Android and Windows
phones, mint.com). Watching
your bottom line is a cinch with this
app. It connects you to your bank,
credit cards, 401(k), you name it, and
organizes purchases by category
youll know exactly how much youre
shelling out for, say, that daily latte
habit or occasional Lululemon splurge.
Set a monthly budget and youll
receive reminders and expert advice
to help you stay on track.
Score a discount with . . .

RetailMeNot (available for
iPhone and Android phones,
retailmenot.com). Why pay
full price when coupons are this easy
to use? Scroll through thousands of
deals, bookmark your favorite stores
or search for steals in workout gear,
clothes, electronics and more. You can even request text alerts for
discounts at specific shops so youll never miss a bargain.
Get out of debt with . . .
Better every
breakfast with
2013 Novartis Consumer Health, Inc.
ReadyForZero (iTunes, readyforzero.com). Whether youre

paying off credit cards, your mortgage or a student loan,
this app can help you reach your target faster. It analyzes
your bank accounts and spending habits to suggest strategies for
saving. By using a slider tool, you automatically see how increasing
your monthly payments can reduce the amount of time it will take
to get in the black.
108
fitnessmagazine.com
February 2014
Every morning is
an opportunity to
do something better
for yourself.
Add it to water.
Stir it in your coffee.
Mix it in yogurt.
Sprinkle it on your cereal.
And feel better about doing it.
Benefiber is the easy way to
better your morning routine.
Its fiber thats clear.

Taste-free.
And dissolves completely.
Better it with
h
Like us on Facebook
and watch Benefber dissolve completely!
Use as directed as part of a healthy diet.
2013 Novartis Consumer Health, Inc.
Todays Lesson: subLime saLads wiTh Tuna CreaTions

Lasso some zesty lunchtime flavor with delicious, seasoned tuna
varieties like new Ranch. Each single-serve, no-drain pouch is 110
calories or less. Tear, pour and love your salad.
Go to
or starkist.com to see all
of our delicious Tuna Creations flavors
2014 StarKist Co. All Rights Reserved.
delicious &
nutritious
Fuel Up!
Heading to the gym on empty? Better fill your tank: Snacking
about an hour before a sweat session lets you work out longer and
harder. To help you get your rear in gear, we reviewed more than
180 new snacks. Our eight winning picks provide complex carbs,
which break down slowly to deliver continuous energy, and list
either fruit or a whole grain as their first ingredient. And because
they come in at 200 calories or fewer and contain no more than
six grams of fat, theyre easy to digest. Go ahead, eat and run.
By Lauren Cardarelli
Photographs by Lisa Shin
fitnessmagazine.com
February 2014
111
eat/healthy-food awards
Dynamic Duo
While carbs give you energy to ace
your workout, protein helps build and
maintain lean muscle, explains Stephanie
Middleberg, R.D., who says you need
between six and eight grams to get the
benefits. Pair any of the snacks on these
pages with a hard-boiled egg, string
cheese or a cup of chocolate milk to go
the distanceand look good while doing it.
Vans The Perfect 10

Crackers
Six kinds of whole grains

and four types of seeds
give these gluten-free
crackers a crunch youll
crave, while onion and
garlic deliver a zing that
plays well with hummus
but also makes these
flavorful enough that you
can skip the dip, one
tester said.
(140 calories per 12)
Peeled Snacks Apple

Clusters Apple Crunch
The dried apples in these
are puffed, so theyre
crispy, then rolled with a
little bit of apple juice into
bite-size balls. Theyre
so easy to pop in my mouth
when Im on the go, an
editor raved. What a fun
way to fit in a full serving
of fruit!
(75 calories per bag)
PROP STYLIST: MEGUMI EMOTO/ANDERSON HOPKINS
Deep River Snacks

Organic Popcorn
With Sea Salt
Movie-theater popcorn
is always a grease bomb,
but the plain air-popped
version reminds me of
Styrofoam, one staffer
said. This stuff hits the
sweet spot between
vice and virtue, and its
100 percent whole grain.
(90 calories per bag)
112
fitnessmagazine.com
February 2014
This year, pick a word. Not a number.
Joy. Pride. Confidence. Most anything is possible when you

focus on the positive. Set success in motion with a Special K plan.
Just simple choices, and results youll love.
eat/healthy-food awards
Just simple choices,
and results youll love.
Kashi Berry Lemonade

Chewy Granola Bars
With Chia
Annies Organic
Cinnamon Grahams
The sweet-tart flavor reminded

me of a lemon bar, and I loved
the big cranberries in every
bite, said a staffer. Bonus:
Thanks to chia seeds, these
deliver a healthy dose of
omega-3s, which have been
linked to less muscle soreness
after a tough workout.
(130 calories per bar)
Simply Balanced Classic

Muesli Cereal
Take yogurt from drab to fab with
this mix of rolled oats, crunchy
flakes, almonds and four kinds of
dried fruit. Im usually a granola
person, but this had two-thirds
less fat and 100 fewer calories, a
tester reported. And I felt revved
up instead of weighed down after
eating it.
(180 calories per half cup)
Many runners swear by

graham crackers before a
training session, but the
flavor can be boring. A hint
of honey and a generous
dusting of cinnamon make
these seem like a treat,
especially when you smear
them with a little peanut or
almond butter, an editor said.
(130 calories for two)
Kind Healthy Grains

Peanut Butter
Dark Chocolate Bar
Made with dark chocolate
which contains a compound
called epicatechin that has been
shown to help boost endurance
its no wonder this chewy granola
bar tastes like a cookie but
powered me through the burn of
walking lunges, one staffer said.
(150 calories per bar)
WHAT MAKES
A WINNER
Barbaras Multigrain Maple

Brown Sugar Squarefuls
Whether you hit the gym in the
morning or after work, these will
bowl you over. According to one
tester, Theyre the Goldilocks of
cereal: just sweet enough
to get me through an afternoon
slump but not so sugary that
I couldnt eat them for breakfast.
(200 calories per cup)
Companies submitted
189 new snacks to
FITNESS. Our experts
Anar Allidina, R.D., a
dietitian in private practice
in Toronto; Keri Gans, R.D.,
the author of The Small
Change Diet; and
Stephanie Middleberg,
R.D., the founder of
Middleberg Nutrition in
New York Cityhelped
us determine which ones
should move on to the
next round. Those finalists
were sampled and voted
on by FITNESS staffers.
fitnessmagazine.com
February 2014
115
Scan to download the

FREE My Special K App.
Tired of The
same old
s u p p e r s ? B u sT
o u T o f yo u r
dinner ruT
w i T h e xoT i c ,
h e a lT h y d i s h e s
T h aT a r e
supersimple
To m a k e .
Recipes by Rachel Hofstetter Photographs by Moya McAllister
Chickpea Pizza
With Sausage
and Peppers
recipe, page 121
eat/recipes
S M A RT SWA P
For a healthy Mediterranean-diet twist, we used
chickpea flour in our pizza. Unlike the wheat kind,
its gluten-free and packed with protein. Plus it
makes a crispy flatbreadlike crust that requires
no kneading, rolling or time to rise, so its way
easier to prep than regular pizza dough.
fitnessmagazine.com
February 2014
117
eat/recipes
Replacing the
rice noodles with
spaghetti squash
in pad thai helps
shave off nearly
500 calories per
serving.
TO F U S E V I C H E
SERVES: 4
HANDS-ON TIME: 20 minutes
TOTAL TIME: 50 minutes
1
1
1
1
2
1
4
Zest and juice from 2 limes

teaspoon salt
red onion, minced
jalapeo, seeded and finely minced
14-ounce container extra-firm tofu,
cut into 8 -inch cubes
medium tomato, cut into
8 -inch cubes
cup fresh pineapple, cut into
8 -inch cubes
tablespoons finely chopped cilantro
avocado, cut into 8 -inch cubes
ounces baked tortilla chips
1. Combine lime zest, juice and salt

in a medium bowl. Add onion and
jalapeo, stir and let sit about
5 minutes.
2. Add tofu, tomato, pineapple
and cilantro to onion mixture and
toss; gently fold in avocado. Cover
and refrigerate for 30 minutes or
overnight. Serve with tortilla chips.
NUTRITION FACTS PER SERVING:
320 calories, 13 g protein, 32 g
carbohydrate, 18 g fat (2.3 g saturated),
6 g fiber, 705 mg sodium
S PAG H E T T I - S Q U A S H
PA D T H A I
SERVES: 4
HANDS-ON TIME: 35 minutes
TOTAL TIME: 1 hour 25 minutes
1 small spaghetti squash
(1 to 2 pounds)
2 tablespoons fresh lime juice
1 tablespoons rice vinegar
1 tablespoons fish sauce
2 tablespoons sugar
jalapeo, minced
1 tablespoon water
1 tablespoon canola oil
3 cups thinly sliced green cabbage
1 14-ounce container extra-firm tofu,
cut into -inch cubes
4 large eggs, whisked
cup peanuts, chopped
cup cilantro, chopped
118
fitnessmagazine.com
1. Preheat the oven to 375. Prick

squash all over with a knife and roast
on a rimmed baking sheet about
1 hour, or until tender when pierced.
2. Whisk together lime juice, vinegar,
fish sauce, sugar, jalapeo and water
in a small saucepan. Bring to a simmer;
keep warm over low heat, whisking
occasionally.
3. Heat oil in a large skillet over
medium-high heat; add cabbage and
saut 1 minute. Stir in tofu and cook,
stirring occasionally, 3 minutes. Reduce
heat to low and pour in eggs. Let sit
30 seconds, then stir constantly until
eggs are just cooked, about 2 minutes
more. Turn off heat.
4. Halve squash lengthwise and
scoop out seeds. Using a fork, scrape
squash from shell. Place strands in
a large bowl and gently untangle
with fork; transfer to skillet and fold
into egg mixture. Drizzle with sauce,
stirring to incorporate. Garnish with
peanuts and cilantro.
NUTRITION FACTS PER SERVING:
February 2014
S M A RT SWA P
Instead of raw, sushi-grade seafood, which can be
pricey and hard to find, we used tofu in our seviche.
Like fish, its a good source of lean protein.
ca b b ag e pa N ca k e s
W i t h bac o N a N d
spicy dippiNg sauce
serves: 4
haNds-oN time: 55 minutes
total time: 55 minutes
1 tablespoon mayonnaise
2 tablespoons nonfat plain
Greek yogurt
tablespoon reduced-sodium
soy sauce
1 teaspoon hot sauce or Sriracha
head green or red cabbage, or
a mixture of both
1 carrot
5 large eggs
1 bunch scallions, chopped
cup all-purpose flour
teaspoon salt
4 strips bacon, chopped, panfried
and drained
2 tablespoons canola oil
4 teaspoons sesame seeds (optional)
4 teaspoons toasted sesame seed oil
(optional)
1. In a small bowl, whisk together

mayonnaise, yogurt, soy sauce and
hot sauce or Sriracha. Refrigerate
sauce until ready to serve.
2. Shred cabbage and carrot in a food
processor or with a mandoline or knife.
In a large bowl, beat together eggs.
Add cabbage, carrot, scallions, flour,
salt and bacon and stir to combine.
3. Heat two large skillets over high
heat. Add 1 teaspoons oil to each
and swirl to coat. Scoop 3 half-cups
cabbage mixture into each pan,
pressing down to create pancakes.
Cook, pressing down occasionally,
until undersides are golden brown and
firm, about 3 minutes. Flip and cook
3 minutes more.
4. Place pancakes on a plate and
repeat process with remaining batter.
Divide pancakes among four plates;
sprinkle with sesame seeds and drizzle
with sesame oil if desired. Serve with
dipping sauce on the side.
NutritioN facts per serviNg:
carbohydrate, 19 g fat (4 g saturated),
S M A RT SWA P
Making potato pancakes with
cabbage helps cut the carbs by a
third. Bonus: Cruciferous veggies
cabbage, cauliflower and brussels
sprouts, among othersmay lower
your cancer risk.
eat/recipes
ChiCkpea pizza
W i t h s a u s ag e
and peppers
serves: 4
hands-on time: 30 minutes
total time: 45 minutes
1
1
2
2
cup chickpea flour

cup water
teaspoon salt
tablespoons olive oil
fully cooked sweet Italian
chicken-and-turkey sausage
links (such as Applegate),
thinly sliced
medium red bell pepper,
thinly sliced
medium onion, thinly sliced
1 ounce shredded part-skim
mozzarella (about cup)
A typical restaurant
cheese enchilada
has 27 grams
of fat. By using
spinach, we cut
that amount in half.
i n d i a n e n C h i l a da s
serves: 8
hands-on time: 25 minutes
total time: 1 hour
FOOD STYLIST: DANA BONAGURA/DANA AT THE TABLE
Nonstick cooking spray

tablespoon canola oil
1 medium potato, peeled and
1 medium onion, chopped
teaspoon salt
1 16-ounce bag frozen chopped
spinach, defrosted
1 cups light coconut milk
2 teaspoons curry powder
6 ounces queso blanco or feta,
8 8-inch flour tortillas
2 teaspoons cornstarch
1 ounces shredded Monterey Jack
(about cup)
2 tablespoons finely chopped cilantro
KicK Up the Flavor

Exotic condiments are an easy
way to make over everyday dishes.
Jaden Hair, the blogger behind
Steamy Kitchen and the author
of Steamy Kitchens Healthy Asian
Favorites, recommends these four,
available in the international-foods
aisle of your supermarket.
1. Preheat the oven to 375. Spray a

9-by-13-inch baking dish with cooking
spray and set aside. Heat oil in a large
skillet over high heat; add potato, onion
and salt and cook, stirring occasionally,
until onion is soft and translucent,
about 8 minutes. Stir in spinach, cup
coconut milk and curry powder and
saut 2 minutes. Remove from heat and
gently fold in queso blanco or feta.
2. Lay a tortilla on a clean surface.
Scoop 1 loosely packed cup filling
mixture into center of tortilla. Fold in
sides, top and bottom and place tortilla,
seam side down, in prepared baking
dish. Repeat with remaining tortillas,
packing them tightly. (You may need
to put a clean bowl or plate on top of
the first few to hold them in place.)
3. In a small bowl, whisk together
remaining coconut milk and cornstarch;
stir in Monterey Jack and pour mixture
over enchiladas.
4. Bake 30 minutes, or until golden
brown. Remove from oven and let
sit 3 minutes; garnish with cilantro.
nutrition faCts per serving:
carbohydrate, 13 g fat (5.9 saturated),
Sriracha Whisk with

water, olive oil and
reduced-fat mayo to
make a dip for baked
sweet potato fries,
or use in place of
regular hot sauce in
Bloody Marys and
baked Buffalo wings.
tahini Drizzle over

roasted broccoli and
cauliflower or add a
spoonful to your next
batch of homemade
vinaigrette.
1. Preheat the oven to 450. In a

medium bowl, combine chickpea
flour, water, salt and 1 tablespoon
oil. Whisk with a fork until most lumps
are dissolved; let sit 15 minutes.
2. Meanwhile, heat tablespoon oil
in a skillet over medium-high heat.
Add sausage, bell pepper and onion
and saut, stirring occasionally, until
vegetables soften and links brown,
about 10 minutes. Remove from heat.
3. Swirl remaining oil in an ovenproof
skillet. Heat in oven 5 minutes; carefully
remove. Rewhisk chickpea flour
mixture, pour into skillet and bake 8 to
9 minutes, or until edges pull away
and top looks firm.
4. Remove crust from oven; raise oven
temperature to broil. Top crust with
mozzarella and sausage-and-pepper
mixture and return to oven for
3 minutes, or until cheese melts and
edges are just beginning to brown.
nutrition faCts per serving:
Miso Stir into mashed

potatoes or mix with a
little melted butter and
low-fat Greek yogurt
to make a creamy sauce
for pasta.
fitnessmagazine.com
thai sweet chili

sauce Combine two
tablespoons with
two teaspoons soy
sauce and two minced
garlic cloves and toss
with roasted brussels
sprouts or use as a
marinade for chicken.
February 2014
121
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Im not sure why they even bother giving

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all anyoneaside from those who get a cut
of the grosscares about is how the stars look
on the red carpet. Specifically, what (correction:
who) theyre wearing, which body parts are
insufficiently covered and how wackadoodle their
diet and exercise regimen had to have been.
Celebrities seem to want us to think its easy
to be them, throwing over-the-sculpted-shoulder
pouts at the camera, revealing defined muscles
all the way down their backless dresses to their
butt cleavage. A few will talk vaguely about
cutting out bread for a week.
Do not believe them. Whatever they say,
these women perform superhuman acts of selfsacrifice and self-tanning to become the glittering goddesses we see, training like Olympians
in advance of the Golden Globes and, of course,
the big O next month. (The actual Olympics
are this month, but we already know the athletes
will be covered up in boring old ski pants.)
Like, our girl Gwyneth works out up to two
hours a day, even when its not Oscar season,
and goes no dairy, no sugar, no gluten, nothing
processed for several weeks a couple of times
a year. That leaves . . . air and kale? Others, like
Halle Berry, pop out babies and boing back
as if theyd been carrying them in their Chanel
handbags. And remember when you thought
Beyonc had gone cray-cray losing 20 pounds
in two weeks on the Master Cleanse for
Dreamgirls? Cleanses are now the new black.
The truth is, its dang hard to look like
Gwyneth or Halle or Cameron or Nicole, and
to keep it tight, not just on Oscar night but
year-roundeven if you do have a full staff to
whip your already tiny ass into shape. Alls Im
saying is, perspective, people. Admire, sure, and
go ahead, aspire. But be happy your only Oscar
prep involves air-popping a big bowl of popcorn
(and perhaps holding the butter in solidarity.)
124
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February 2014
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