september / october 2017 99
on the cover
24 Fire it up
26 #QuadGoals
46 True warrior
54 Lift like a girl
62 Eat for lean muscle
70 Three moves for a sleek core
78 Slay your pull-ups in 30 days
21
INHALE
Let Oxygen be your
personal trainer.
move
22 The Latest
Up-to-date news in the
world of exercise physiology.
24 Fast Fitness
This two-part plan uses
AMRAP and EMOM pro-
tocols to hit all your major
muscles, spike your heart
rate and burn mega-calories.
26 Form & Function
Carve a pair of crushworthy
thighs with these teardrop-
targeting moves.
28 Mobility
Hey you — stop texting!
OK, now use these four
moves to mobilize your
wrists, improve lifting per-
formance and undo the
negative eff ects of technol-
ogy.
30 Burn
If you want to burn fat in a
time-effi cient manner but
don’t want to lose your hard-
earned muscle, a complex
could be key.
fuel
32 Research Says
We feed your need to know
what to eat.
34 Eat Smart
Quick bites of nutrition
news.
38 One Food, Five Ways
Pumpkin is more than a
seasonal treat. With a host of
signifi cant health benefi ts, it
should appear on your plate
all year. Here are fi ve ways
to enjoy this fall favorite.
40 Replenish
No matter what your goals,
these six supplements can
help you build lean muscle,
burn fat and even fi ght aging.
thrive
42 Mind & Body
Prioritize your health and
fi tness with these eff ective
strategies.
44 Health
The latest research on the
benefi ts of staying fi t.
85
EXHALE
transform
86 Success Stories
Michelle Wells and Shirlee
Petrat
fi t factor
88 Future of Fitness
We hear from the rising stars
in fi tness.
90 Spotlight Learn how
Grace Van Berkum, a plant-
powered, detox nutritionist
and tropical yoga teacher
relies on nature to stay fi t.
92 Spotlight IFBB Figure
pro Nay Jones turned a bad
situation into a new lifestyle
and catapulted into the fi t-
ness spotlight.
94 How She Fuels
For professional soccer
player Tobin Heath, soccer is
more than a game, it’s life.
boost
96 Supplements
A look at some of the latest
products.
98
INSPIRE
Find your inspiration here.
34
26
The latest
research
on carb
loading