As you know, achieving fitness goals takes serious dedication. It takes commitment and sacrifice. It’s about getting home from a long day at work, but still getting to the gym no matter how tired you are, and making healthy nutrition choices whenever possible— even when it would be easier to grab an unhealthy meal on the go. We know that you, our FitnessRx Women, are out there doing what it takes to reach your goals and training hard, day in and day out. So in the October issue, we’ve got a lineup of four fabulously fit women— IFBB pros Nicole Wilkins, Yeshaira Robles, Ava Cowan and Ashley Kaltwasser— to help keep you inspired and training hard.
The squat is the ultimate exercise for shaping the lower body. But if you are tired of the basic old squat, the good news is that there are many different ways to perform this exercise to keep your body guessing. Whether you need to tone your glutes, tighten your quads or increase the intensity of your training, there’s a squat for you! In “Do You Know Squat? 9 Variations To Shape Up Your Lower Body” by Jaime Baird, IFBB Bikini Champion Ashley Kaltwasser demonstrates different versions of the squat to really get your rear in gear. You’ll also learn how to really master the form, because even a slight shift in the wrong direction can hinder results or cause injury. Get ready to squat till you drop!
Even if you haven’t used them before, you may have seen battle ropes at the gym. A great exercise tool for building strength and burning fat all at the same time, battle ropes can help you amp up the intensity and take your training to a whole new level. In “Battle Ropes: Burn Fat and Build Muscle with Upper Body Sprints” by Lisa Steuer, three-time Figure Olympia champion Nicole Wilkins demonstrates some battle ropes variations that will have you feeling the burn. Such a challenging exercise can build strength as well as power, speed and cardiovascular fitness— no matter if you are a beginner or more advanced. Whether you’ve tried battle ropes before or not, our exercise guide will help you blast fat while building lean muscle mass.
IFBB Pro Ava Cowan has had a tough journey over the last year. For nine years, Ava competed as an IFBB pro and worked as a fitness model. Then in March 2013, a serious injury to her head by a moving electrical lift required her to get surgery. After having a cervical disk removed and replaced with a prosthetic disk, Ava gained 40 pounds. But after getting back on track, Ava was able to shed the fat and get back in shape. In “Strong To The Core: How I Got My Abs Back,” Ava shares with us her pre-contest abdominal training approach, ab-training philosophy, and some of her tips and tricks. Ava’s story is inspiring and will have you ready to meet whatever challenges you may face on your own fitness journey.
Toned glutes look great in skinny jeans of course, but there’s also another good reason to train your booty. Without proper training, the glute muscles are very weak, which in turn increases the risk of knee and back injuries. In “Booty Boot Camp with IFBB Bikini Champion Yeshaira Robles” by Lisa Steuer, Yeshaira— who successfully defended her title at the New York Pro earlier this year and was gearing up for the 2014 Bikini Olympia as we went to press for this issue— takes us through some of her favorite exercises for building sexy, toned and strong glutes. This workout utilizes both bilateral and unilateral training methods— a scientifically proven way to build defined glute muscles. Give it a try!
The October issue of FitnessRx for Women is packed with the best cutting-edge tips, workouts and advice from the experts, as well as scientifically backed research on exercise and healthy eating to help keep you training hard. Pick up your copy today!
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