Page 1












don't miss your define8 offer



From ASN on page 2

ISSN 1838-2517 04



9 771838 000104 >








36 38


on the cover PHOTO: DALLAS OLSEN

This issue we feature on the cover: Claudia Jovanovski Cover photo by Dallas Olsen Hair by Lisa Lee Makeup by Jen Steyn Clothing by Boost Gymwear Cover design by Sarah Saines

CONTENTS Features 32

The 2016 Oxygen Magazine Australia Cover Girl Competition Meet the winner, category winners, finalists and semifinalists, as well as all the incredible women who entered!


From stage to self The journey back to ‘you’ after the lights, cameras and posing is over.

120 20 minutes to a killer bod 8 moves, 3 workouts, 20 minutes. That’s all you need to stay fit. (Really!)





Food intolerances and how they can affect your weight-loss If you’re struggling to lose weight, you may have an undiagnosed food intolerance.


Are you following a high-fad diet? If you found it on social media or somewhere else on the Internet, chances are you are.

108 Grab & go Get in on the rage of layering your meals into jars for your answer to near-instant nutrition satisfaction.

Training 58

Sculpt lean legs outdoors The weather is warming up so it’s the perfect time to take your training outside.


Side flexion and rotation Using Pilates to improve your posing.


A new way to train your core Carve a sleek midsection.


7 tips to improve your competition placing Bring your best self and package to the stage to increase your placing.


How quickly reality can change Learn how to stop yourself from living in a state of fear.

104 Imagine Being fit and healthy can truly be for anyone and everyone.

106 Prioritising yourself Learn how taking time out for yourself will lead to you being a better mother.




108 98









Hot Air

You are incredible!

We had 226 amazing women who entered among our three categories: Over 35, Under 35 and Ultimate Transformation. We had the hardest time choosing finalists, because there was such a huge amount of hard work, dedication, health, happiness and love shining through all of you — which we all felt even more after reading your stories. I loved reading your stories and you have all inspired me so much! The things you have been through and the desire you all have to inspire and motivate others is absolutely refreshing. Not everyone can be a finalist or be lucky enough to win the cover, but every one of you can inspire those around you to live a healthier, happier life. It’s absolutely awesome to see that every single one of you has used fitness and health to become a better version of yourselves and then, in turn, to motivate others to become their best selves too!

Oxygen is such a special magazine to all of us, and we are so blessed that our community is filled with such strong, incredible women of all shapes and sizes achieving remarkable things. So in case you didn’t get my email, I really want to congratulate all of you who entered! I’d also love to give a few special mentions to some standout entries we received. First, the gorgeous motherof-two, raw chef and teacher Ali Stringer. She says: “As a mum, we can often put ourselves last, which leads to an unhealthy lifestyle. I love inspiring mums to get active and create beautiful meals for their families.” I just love everything about her, and what a gorgeous smile! Second, Glenda McElduff, a mother-of-two and gymnastics coach who took charge of her health after her eldest daughter was selected into the Australian Aerial Ski Team. She says: “I was 110kg and was getting bigger. If I didn’t do something, I possibly wouldn’t be around, or I’d be too big to travel, if my daughter made it to an Olympic Games.”

a week and says, “I love helping others now, and love being their inspiration. It’s my time to shine!” So amazing! Shine brightly, Glenda! And, last, the entry that made every single person in our office smile: Monica Kazmierski-Wilson and our number one canine fan, Dynamo! Monica loves bodybuilding, CrossFit, halfmarathons, Bikram yoga and all things nutrition. She says: “If you work hard, you can achieve anything your heart desires. I entered the Oxygen Cover Girl Competition as a celebration, to say, ‘Yes, I am worthy of being included among all the other beautiful girls who have entered’.” And you’re so right about that, Monica — you are worthy! Thank you so much to everyone who entered the competition. Every single one of you should be so proud!

Glenda began a healthy weight-loss program, joined a gym, started personal training and lost 50kg. She still works out six days

Ali Stringer 6



ow, wow, wow! I don’t even know where to begin. We have been absolutely blown away by this year’s Oxygen Magazine Cover Girl Competition. As I looked through each one of your photos, I saw so many inspiring people and felt so blessed that each one of you put yourselves out there and entered.

| November - December 2016 |

Follow Lindy

Monica Kazmier skicElduff Glenda M Wilson





WHY JETTS… Why? Because it’s easy and affordable, with everything you need. With no lock-in contracts and 24/7 access, you can work out on your terms, at a time that suits you. It’s the gym that works out better. Simple. As a Jetts member, use over 250 gyms across the world. If you’re visiting friends, family, or working away from home, you’ll find one of our 250+ gyms just around the corner. For more information and a complete list of all gym locations visit

Editor in Chief Lindy Olsen Assistant Editor Kirstin Cuthbert Sub Editor Renee Rogowski Proofreader Ian Jessup Creative Director Sarah Saines Chief Photographer Dallas Olsen Art Department Dallas Olsen, Lauren Moran Photographers Dallas Olsen, Corey Sorensen, Peter Lueders, Robert Reiff

Contributors Amelia Ricci, Belinda Potter, Bianca Ballinger, Erin Calderone, Erin Macdonald, Geoff Edwards, Greg Dolman, Dr Kacie Dickinson, Jessie R Shafer, Joe Wuebben, Katy Loren, Kelly Rennie, Kirstin Cuthbert, Lara McGlashan, Matthew Kadey, Nicole Frain, Susy Natal, Tammy Kacev, Taryn Polovin, Tiffani Bachus

Workout Equipment Supplied By: Cyberfit, Gym & Fitness, SMAI

Advertising Enquiries

Editorial Enquiries

Subscription and Reader Services Australia and New Zealand PO Box 199 Runaway Bay QLD 4216 Phone: 07 5574 5560 PHOTO: DALLAS OLSEN

AU 6 issues $49.95, 12 issues $90.00 NZ 6 issues $59.95 Overseas 6 issues $99.00 Oxygen Magazine Australia and New Zealand is published by

PO Box 199 Runaway Bay QLD 4216 Telephone 07 5574 5560 Daniel Richardson Chief Executive Officer Dallas Olsen Head of Production Lindy Olsen Head of Operations Published and distributed under license from Cruz Bay Publishing Inc., 300 Continental Blvd, Suite 650, El Segundo, California, 90245, United States of America. www. Oxygen Magazine Australia and New Zealand is printed bimonthly in Australia Š 2016 by Challenger Media Group Pty Ltd. All rights reserved. Production in whole or in part without permission is strictly prohibited. The information in Oxygen Magazine Australia and New Zealand is for educational purposes only. It's not intended to replace the advice or attention of health care professionals. Consult with your physician before making changes in your diet, supplementation and/or exercise program. Oxygen Magazine Australia and New Zealand, Unit 2, 4 Reichert Drive, Molendinar Qld 4214. Ph: 07 5574 5560. Published under licence by Cruz Bay Publishing Inc.


| November - December 2016 |

Oxygen Magazine Australia and New Zealand (ISSN 1838-2517) is published six times per year. The publisher, editors and staff will not be responsible for unsolicited material. The acceptance of advertising does not necessarily imply endorsement of services or products. Manuscripts and photographs must be accompanied by a stamped, self-addressed return envelope. This issue printed in Australia by Blue Star Web Pty Ltd Š 2016 by Challenger Media Group Pty Ltd. All rights reserved. This publication may not be reproduced, either in whole or part, in any form without written permission from the publisher.



Lindy Olsen With a Cert IV in Personal Training, ISSN Sports Nutrition, and Level 1 and 2 Boxing, Lindy is a 5x natural world figure athlete, fitness ambassador, and motivational & lifestyle coach. Lindy loves to share her enthusiasm, experience and passion for health and fitness with others. Greg Dolman


As a bodytune specialist and executive master trainer, Greg holds certificates III and IV in Fitness and an AIF business diploma. He is a Punchfit accredited boxing and kickboxing Padmaster Instructor and Australian Natural Bodybuilding of Victoria judge and workshop presenter. Geoff Edwards Geoff is an internationally accredited life coach with more than 25 years of coaching experience. He has impacted more than 20,000 individuals and clients worldwide through his coaching work and publications. Belinda Potter Belinda holds a Bachelor of Education and Masters in Adult Education and is a cert IV-qualified personal trainer, Level 1 Precision Nutrition coach and ITN Transformational Nutrition coach. She coaches bikini and figure competitors and has won numerous state and national titles in the ANB, NABBA and IFBB.

Skye Cushway Specialising in body transformations and empowering women to love themselves, Skye is a fitness model, ISSN sports nutrition coach, yoga instructor, 2x Oxygen cover girl and natural figure competitor. She’s extremely passionate about helping women to reach their full potential. Justine Switalla Justine is the Owner & Creator of Fit Healthy Mums. She is also a certified personal trainer, female body transformation specialist, TV and radio presenter, global health and fitness Influencer, preand post-natal expert and an Oxygen ambassador and cover girl. Lesley Maxwell Flirtatious and fun-loving, Lesley redefines what it means to be over 50 and fabulous. She is a personal trainer, figure competitor, Oxygen ambassador and regular contributor and author of Get The Body You Want (2012). Penny Lomas Penny is a personal trainer and level 2 Biosignature Modulation Practitioner. She specialises in hormone coaching, conditioning, holistic lifestyle coaching and body transformation. Penny is also a health and fitness magazine columnist and 3x Oxygen cover girl.

Amelia Ricci Amelia is a personal trainer, Pilates instructor and yoga teacher with 20 years’ experience. She is a qualified personal trainer and group fitness instructor and holds a Bachelor and Master of Business. Amelia is a 2x fitness model champion and mentor to some of Australia’s successful fitness and bikini models.

Sharna Bender Sharna is an INBA Pro Fitness Model, Natural Olympia gold medallist and Oxygen ambassador. She is passionate about helping others achieve their goals and aspirations and believes a positive mindset and consistency are the foundations for a happy and healthy lifestyle.


Susy Natal

Tammy Kacev

Dr Kacie Dickinson

Susy is a Sydney-based performance coach, wellness writer and personal trainer. She has a background in psychology and addresses health issues using an integrated approach that encapsulates body and mind. She works with people who wish to reinvent themselves — from individuals working on personal goals right through to competitive athletes across multiple sports. She defines health as optimised movement, nutrition and mindset for an individual and works with her clients to help them achieve this. To sign up to her newsletter and to connect to her social media please go to

Tammy has a passion for nutrition, health, wellbeing, fitness and exercise. After her mother was diagnosed with breast cancer, she was inspired to take her passions one step further and now makes them part of her daily life. Not only did she want to become a healthier person herself, she wanted to influence others in a positive way too. She received her Masters in Nutrition and also became a group fitness instructor. Tammy teaches group fitness classes, goes on regular runs and participates in marathons. She also works as a nutritionist in Melbourne. Connect with Tammy on Facebook (Tammynutrition) or Intragram @tammynutrition

Dr Dickinson is an Accredited Practising Dietitian and an associate lecturer in nutrition and dietetics at Flinders University in South Australia. She teaches nutrition and dietetics students and carries out research to understand the role of diet in the prevention and management of heart disease. | November - December 2016 |


SASS BY LASSERR Ih have bbeen all ll shapes, h weights and sizes but the decision has always been mine. I’ve learnt that if you don’t have your health, you don’t have anything. How can you rule your ‘queendom’ if you’re feeling let down by the only property you

will ill ever truly l own, your body? Sashay is the first product in the women’s range from Wrangler Nutrition. It has less than 2 grams of fat, 2 grams of sugar and 21 grams of protein per 30g serve (not 40g like similar products). With added branch

h i amino i acids, id it i chain aids muscle growth, repair and recovery and, more importantly, results in no bloating or cramping. Wrangler Nutrition is owned by Anne-Marie Lasserre and is a proud Australian-owned company.

CLEAN TREATS THEMRONUKE PINK OPS BY RECON NUTRITION Summer is on its way and we are thankful to have R ECON NUTR ITION THERMONUKE PINK OPS on our side to get bikini ready! Created just for females, this thermogenic not only contains the perfect amount of energy for you, but additional ingredients like DIM and Calcium D Glucarate to eradicate those unwanted jiggly parts, decrease water retention, increase lean muscle tone and dramatically enhance focus and mood while delivering all the necessary tools for the best training sessions and body you could wish for! Available in delicious Pineapple Splice, Wild Peach and Apple, take T H E R MON U K E PI N K OPS before your workout and prepare for unprecedented results. Stocked at all 32 ASN retail stores and online at

We’re all about keeping it real; real treats made by real people with a real goal to change how you feel inside and out. Our treats aren’t reserved for naughty cheat days, free from gluten, dairy, refined

sugar and nasty preservatives, they are the best kind of indulgence – guiltfree and regret-free! Clean Treats is about so much more than a product though; it’s about the

ATP SCIENCE Amp-V is a revolutionary patent-pending formula. We admit, this product is weird. It tastes weird, it even looks a little weird, but it works. What’s really going to frustrate you is this product is so potent and strong that it is in a little bottle with a little label and little font, so we literally can’t say much! But what we can say is that it contains 100 per cent active ingredients, no fillers, no sweeteners, no artificial flavours and has no wasted space. Every drop is active. Check us out on Facebook at ATP Science or search #AMPV on Instagram to see what real people are saying about AMP-V. RRP: $89.95


| November - December 2016 |

physiological changes that occur when you eat real instead of fake food. It’s an act of self-love to choose products that make you feel food from the inside out.

OXY REVIEWS BOOST GYMWEAR Boost Gymwear was established in 2003 and is solely a functional gym wear manufacture and supplier to the local and international fitness apparel market. Not only is Boost Gymwear highly fashionable, but they are very unique and offer products and services that not many other fitness apparel brands offer, these are listed below. Custom fit gym wear: clients can choose their own fit, pants rise, lengths, bra size and styling to fit

their body shape. Custom fit is all available online; measurements are requested at the checkout. Clients love their custom fit and colour service; it’s like designing your own gym clothes! Custom colour gym wear: clients can choose styling in any colour choice or combination provided they have stock. Many professional athletes and celebrities use the custom fit and custom colour service

for shoots, magazines and competitions to help them look their best and most importantly, unique. Boost Gymwear develops new products on a weekly basis and remains the market leader in fashion in the fitness apparel market. All of their products are currently shipped from and made in South Africa.


DEFINE 8 The new advanced pro thermogenic formula, Define 8, creates smooth sustained energy with no crash. This product aims to deliver only pure, clean and natural energy designed to keep you feeling fuller for longer, while increasing the body’s potential to burn unwanted fat. Each scoop contains the equivalent to 25 cups of green tea. Define 8 is available in six amazing flavours: mango orange, watermelon, apple, strawberry, pineapple and pink lemonade.

This lifestyle journal is like no other journal on the market. It contains my 12-week personal progress system to help you set your targets, review your progress and celebrate your achievements. In addition to this it also includes a 12-week training diary to record each of your workouts including weight training and cardio and a 12-week nutrition log to record each of your meals with room for tracking your macros, calories and water intake. Plus, it’s filled with snippets of motivation, inspiration and advice that I use to feel committed, inspired and on track every day! It also includes my 7 Rules for Success; your blueprint to achieve your goals! I know that it will help you train hard, keep fit and love life too!


Get yours from one of our 34 ASN stores Australia wide or online from | November - December 2016 |


Readers’ Letters

R A E H E W YOU>> in your Dear Lindy, ere featured w I d an r te gh the peak my dau lous. I was at In May 2013, bu fa d an 0 -5 amed in an over this feature fr magazine as e av h I . h lt ea and h at age should of my fitness t reminder th an st n co a is , as it my bedroom rs. ie rr ba o have n within my sive changes as ck m ed er ff 14 I su Today, I am ba pertension and in, stage 4 hy However, in 20 ga full of health t lf, gh se ei le d w ty ol d es y de lif m u y cl to m in in ch g body, whi down. Nothin ard energy. was breaking eir and focus tow and my liver t en m y it to fight for th m m rs to m t e co en th y w o M I e d. e. ir m ge sp had chan exactly the sa I want to in exercise was pt saying that ls. ke y pl m nutrition and si e alth and goa e er, but sh ng h ov hi s d ot n an as er w ov in P inspire other local G eight ga a little book to old and essure and w g en -it pr tt in to ri d tt tw oo ge ge ly , bl as al sy w gh my hi I have actu a quick, ea e told me I rs Sh fe d d. of oo k te bl la oo re b e. My d achieve to go on more than ag ay on track an to take charge here I needed st w p to u e s lif n ke y io ta m at ot in e d is did n affirm was at a stag Your Secret an rest of time. I formula with d My Secret is ation for the ic lle ca ed ’s m It re s. su al om pres your go ion2conquer.c t plan. ,I e via motivat se bl la or her treatmen ai w t av go y me. I progressivel gh for your ti scle hin a year, as ank you enou My heart mu . th st ot gi n lo However, wit n io ca I rd d referral to a ca ith high bloo insisted on a consistent w s es kn h ic ot B th list. had developed allergy specia also under an as confirmed s w I st . te re d su pres e. My bloo d bl ou tr in as w blood sugar an advised me I ill had perfect st I e th as , to le d ty ke es Hi Kerrie, u not lin my healthy lif en on since yo condition was y m so , ls ney you have be ve ur le jo l t a ro t ou te ha d w es , un ol ch u fo Wow e’re so glad yo nal causes. last featured ! W rve e se er more traditio issues, because de w th ot al n he d ur di I yo at of l th al n g io in ss healthy e what was caus lentless obse trating living a nally linked th fi us I fr e, so lif Due to my re g en n be lo ing. sire to live a that must have enced fish oil ms keep occurr this and my de having proble when I comm d to an e d g e n ac an lif ni n pl fit ai io d ok tr at t an to termin y weigh changes that have shown de y to assist in m a case nl is l as ai th al w rt I . as ce ok w se u to it u I Yo . eing the ca and believe b up p supplements u ve d gi t de . no en d goals is in them strength to pair, but it r your health an ite contained fo h ht for muscle re lp fig su ur m u Yo ! di will help lergic to to the so of ‘old age’ hope your book also highly al e w highly allergic as d w I an g at in th ir scovered truly insp It was then di for theirs too! others to fight om fr n penicillin. io nic inflammat story, my chro is and ALP th re e su et es pl pr m d To co y high bloo m g n si u ca allergies was levels. phatase) liver (alkaline phos


| November - December 2016 |




Readers’ Letters

Hi Oxygen, I’m 47 years old and at the beginning of this year, I weighed 100kg. W hen the scales hit three digits, something clic ked in my brain and I realised enough was eno ugh. If I did not do something about my we ight now, I could be dead tomorrow. I already suffered from various health issues, including Cr ohn’s disease and high blood pressure. I did not want any more health problems. I started working with a personal trainer, entered my gym’s 12-we ek body transformation challenge, increased my exercise and totally changed my nutrition. I wo n’t say it was easy, but my body totally gave in to the new lifestyle — and loved it. I lost 23k g during the challenge. My total weight-loss to dat e is 35kg.

My four tips for weigh t-loss are nutrition, exercise, de dication and consistency. My focus has now chang ed from weight-loss to muscle growth and condit ioning. I love my new body, and even though it is not perfect, I cherish the new lease on life that my body has given me. I hope to inspire as many people as I can to lose weight and become fit at any age.

Hi Anita, Thank you so much for writing to us! What an incredible transformation you hav e undergone. It’s fantastic that you now have a new lea se on life. We are sure yo u are already inspiring others with all you have achiev ed and will continue to achieve. Keep up the great work and enjoy your new healthy and fit life!


Do you hav e something you’d like to share with u s or ask us? We’d love to hear from y ou and pote n tially featur you in Oxyg e en! Simply e mail; editorial@ challengerm ediagroup.c om

Want more Oxygen? Visit for more completely FREE information and articles from us including the latest and greatest in nutrition, health, motivation, training and more!



OxygenmagAU | November - December 2016 |


Oxygirls Online

We see you!

FOLLOW US ON INSTAG R AM @oxyge nmagau




@ mic

_pt @ hotpeaches


rt evesm hellere

@ hay leyma bbett

@ ksw.__

@ bodyworkspt_au




@ marli_louise


Share your health- and fitness-related photos with us on Instagram by hashtagging

#oxygenmagau 14

| November - December 2016 |




- Do you want to bring your best come the big day? - Do you want to eat real food and get great results? Whether you are looking to compete or just wanting to get in the best shape of your life, we can help you realise your potential.

Generate results for your business with an advertising campaign across our leading Australian fitness titles Oxygen Magazine Australia and Men’s Muscle & Health.

World Gym clubs are world renowned and well known for strength and bodybuilding facilities. We offer a full cardio area, functional training area, Les Mills group fitness, two separate strength training areas, fighter’s room, supplements, café and crèche all under one roof.

With print advertising packages that start from $330, there’s never been a better time to put your business in front of our incredible readers.

We’re located at 7-10/10 Old Chatswood Road, Daisy Hill, QLD. Come check us out.


Are you ready to build your best body? IF SO, CONTACT US NOW AT: INFO@MPTTRANSFORMATIONS.COM.AU

Tired of pulling up your tights? Spend less time adjusting your clothing and more time working out!

Bodies by Rachel offers a range of online and personal services. We offer one-on-one, partnered, small group and large group training specified to the female figure. Online we offer personalised and customised lifestyle plans, 8-week challenge nutrition and training guides, a 6-week booty challenge and a 12-week beginners HIIT guide. Our goal is to help and reach out to as many women as possible, no matter what their circumstance was; where their start point was or where they wanted their goals to take them! WWW.BODIESBYRACHEL.COM.AU

Our Aussie designed, functional fitting, squats-approved compression tights provide added core and lower back support for all fitness levels and sizes and don’t fall down. We offer a wide range of products, colours and designs with new stock added regularly. Sizing ranges from XXS (6) to a 5XL (24), with matching kid’s wear coming soon. Get ladies ¾ tights for only $69.95, FREE postage Australia wide for all orders over $50 and easy 14-day returns. Follow us on Facebook and Instagram for an event near you.

The first online job tool of its kind, developed specifically for the fitness industry. Fitness work can be a bit up in the air; a bit unpredictable. It’s fast, flexible and fun. That’s what we love about it! But it can also make it tricky to get the right amount of work at the right time. We’ve come up with a brand new way for fitness professionals to get work – an easy way. No more searching through job ads, filling out forms, writing (and re-writing) your resume and making applications. Create a profile, show us 'your stuff' and have jobs sent to your inbox! Easy. WWW.THERESERVEBENCH.COM


World Gym Southside was established in 2012 as the first Brisbane World Gym. We are the largest 24/7 fully supervised facility of its kind in Queensland.


- Are you looking to get on stage?


Loving Life with Lindy

Have you seen my motivation? I SEEM TO HAVE LOST IT — MY MOTIVATION, THAT IS. Motivation is one of those things that comes and goes. For many of us, it’s not a constant variable that is always there and available to tap into. While it would be so great to have motivation every single day to eat healthy, train, go after our goals and more, this just isn’t the reality! We have slumps, low points and times where we don’t want to go after our goals because maybe they’re too big, we’re too tired or we just simply cannot be bothered. Wouldn’t it be great if there was a way to get our motivation back so we could spend all of our time motivated and getting things done? Unfortunately, there’s no pill or magic drink that gives us instant motivation. If that was a thing, the inventor would be a billionaire! Seriously, though, how do we get it back when all seems hopeless? Sometimes, it’s just a matter of putting our big-girl panties on and getting it done and creating a habit, rather than considering it as optional! I’m not sure about you, but if I only got things done when I was motivated, there’d be a lot

Follow Lindy


of unfinished projects hanging around me — and that’s a lot of projects! That’s usually enough to keep me motivated most of the time, but it doesn’t always work. Sometimes things just get in the way! That’s where changing the way you think is critical to your success. I like to call these must-do items ‘nonnegotiables’. Let me explain. When it comes down to it, ask yourself, every morning when you get up do you have to think about brushing your teeth, putting on clothes and going to work? No, you just do these things, because they’re part of your daily routine and are a non-negotiable. If you treat other things in your life, such as taking time out to train, eat healthy and go after your goals, as non-negotiables, chances are you will always have the motivation to do them, because it’s actually not a choice. Now, for those of you who are still not convinced, I’m betting that you wouldn’t go to work in your pyjamas or your birthday suit because you couldn’t find the motivation to put workappropriate clothes on, would you? Right, and that’s exactly my point. That’s how you need to treat your health and fitness!


| November - December 2016 |


In my 12 Week Body Solution, I talk about realistic goalsetting, and I also have a list of ‘must-do’s’ that you must have considered before making any major changes in your life. It teaches you that no matter what happens, you must never lose sight of your goal or make it a ‘negotiable’. If you make a promise to yourself that you and your health are always a non-negotiable, you will succeed.


motivation, you’ll continue to lack your own real motivation to get where you want to be. If you can truly learn about what makes you tick, what makes you feel great, why you’re doing what you’re doing and remind yourself of the ‘why’, you’ll always have your own motivational fire inside of you that is more powerful than any external factor (or imaginary motivational pill!) you could ever imagine. Even those of us who have found our ‘why’ still question things some days, and usually all we need is a kind word or reminder from someone who cares about us or who we trust to help us.

Heck, I’m guilty too, but it shouldn’t be that way. Wise people often say if you have your health, you have everything, and I totally agree. So if you’re prepared to make your own health and wellness negotiable, sooner or later you may wish you’d decided differently.

I am so grateful that my Lindy Fitness Community (by the way, everyone is welcome) on Facebook has been an incredible source of inspiration for me. There are so many amazing people sharing and supporting each other to be their best selves and reach their own personal and individual goals.

There are plenty of resources online, and with the explosion of social media, there is always an inspirational video or motivational quote to help. However, while that may work for some people, it’s only short-lived. The sad truth is if you always seek external

I feel very blessed that there are so many of you out there who are not afraid to be real, honest and genuine about your struggles, your lack of motivation and the hurdles you face — and then, in the next breath, pick yourselves



Loving Life With Lindy

up and share such positivity with everyone around you. So for those of you who are truly brave enough to be yourselves, to step up and try to be better than you were yesterday, I salute you! I for one know that on our own we are but one voice; together we can change the world. And together we can all help each other succeed. Isn’t that what living and loving life is all about after all? So if you’re after some encouragement and support and you want to find like-minded people all supporting each other, then be sure to search for the Lindy Fitness Community on Facebook.


All it takes to succeed and stay motivated is to make your own health and happiness a nonnegotiable! Surrounding yourself with like-minded people who are after similar goals to you will help you along the way as well. Once you do these things, chances are you won’t even need to think about staying motivated: you already will be! }




OxygenmagAU | November - December 2016 |


Covergirl Secrets

care of yourself? I try to meditate every day, as I’m a worrywart and can suffer from anxiety if I don’t take care of my mental health. I need meditation for peace of mind and clarity. I also write in a gratitude diary every day. I have been doing this for a few years now and believe it helps me to live with gratitude and an open heart. I also love relaxing one day a week, doing nothing but watching movies, eating some yummy food and drinking Caribbean rum with my beautiful man. It keeps my heart happy, and keeping your heart happy means you are taking great care of yourself.

JUSTINE I am a very social perso to make su n so I try re that I spe nd time wit friends reg h my ularly and h ave lots of la and chats. It ughs ’s importan t for me to switch off fr be able to om my onli ne business talking abo and always ut fitness a nd health. B life is impo alance in rtant, and a t one stage I didn’t hav in my life, e balance a nd kind of lo with reality st touch . Nowadays, my family a friends com nd e first, and spending ti with them me always mak es me feel happy and balanced!

LINDY I try to squeeze a little bit of time for me into every day if I can. I guess I am not good at doing things for myself; I'd rather help someone else with any free time I have and that is what makes me feel valuable. I work way too much because I want to bring our readers the very best information I can when we print our magazines. I care way too much about what others are going through and I consistently think about how I can help those in need, in any way possible, all before I give a thought to


| November - December 2016 |

what ‘I’ need. I’m also a mum and as any mum knows, time for ourselves is so limited!

I know that to be our best selves, we need to take care of ourselves so it’s important I do that when I can. I love to sit quietly and reflect on life or take a few moments to be grateful. Even just five minutes of this works wonders!



Covergirl Secrets

LESLEY Looking after my skin has always been a priority for me. I ritually cleanse, tone and moisturise every morning and night.


Over the past few years, some of my favourite skin care products have come straight from my pantry or fridge. I often use a natural yoghurt face mask with added rose hip oil to firm and tighten. Manuka honey is another favourite and leaves my skin feeling fantastic; it’s great for blemishes too. I place a little Manuka honey on a teaspoon and use it straight from the jar! Coconut oil also has so many uses from cleaning my teeth to moisturising my body. Lemon juice is great for skin pigmentation, uted Bragg Apple and occasionally I use dilu Cider Vinegar for a face wash to balance the pH and to remove toxiins from the skin. If you try this, make sure you rinse many ‘beauty thoroughly. There are so m ntry! products’ in your own pan

PENNY Making sure I don’t get rundown and maintaining a balanced mental health is a huge priority for me. I have a tendency to say ‘yes’ to everything and then crumble under the workload. Now I make a conscious effort to see my friends socially and switch off from work. I make sure I have a good dose of non-fitness-related talk and activities such as shopping or a girls’ night out. I go to the beach and park and read trashy books. I make sure I keep on top of my health practises such as kinesiology, acupuncture and massage, and regularly take days off from anything and anyone to reboot my energy.

SHARNA I love to do things that take care of my mind and feed my soul. Meditation is great; it helps me rebalance, allows me to focus on the now and helps me try not to get too caught up in things I cannot control. It’s like a little reset button for your mind! Listening to music is also something that helps me reset. There is nothing better than putting on my favourite beats. No matter what the

mood, it always makes me feel better. wever, being by the How beach would have to be my ourite thing of all. There favo ust something about the is ju ocean that brings calm and peace for me. The love I have for the beach has no words! I alsso enjoy things like facials andd massages, but I get more out of working on my mind andd keeping it healthy; plus, } it’s free! f

How to: Take your pulse

Knowing how to take your pulse is an important skill, not only for purposes of fat loss and exercise eicacy but also for health benefits. Case in point: a new study out of China indicates that a resting heart rate (RHR) above 80 beats per minute (BPM) could indicate a 45 per cent greater possibility of premature death. Your RHR indicates how eiciently your heart is pumping blood throughout your body, and the fewer heartbeats it takes to accomplish this task, the healthier and fitter you are. Normal RHR is between 60 and 100 BPM, according to the American Heart Association. For conditioned athletes, that can drop as low as 40 to 60 BPM, and in some cases even lower. The two best places on your body to measure your pulse are at your wrist and on your neck. Follow the steps below to locate your pulse, and once you’ve found it, count how many times you feel your heartbeat in 15 seconds. Multiply this times four to get your BPM.


Barefoot activities can improve balance and posture, and prevent injuries such as shinsplints, plantar fasciitis and tendonitis, according to Dr Patrick McKeon, a professor in the School of Health Sciences and Human Performance at Ithaca College in New York. Your feet provide feedback to your brain, and when that feedback is dampened, the larger muscles can overcompensate to the point of exhaustion, which can lead to injury, according to Dr McKeon. Yes, shoes provide support and shock absorption for high-impact activities, but whenever possible do low-impact activities such as Pilates, yoga, dance and martial arts with no footwear, and lose the shoes when walking around the house.

4 Your wrist (radial artery) 1. Hold one hand out with your palm facing upward and your elbow slightly bent. 2. Place the pads of your index and middle fingers of your other hand just inside your wrist, below the base of your thumb. Note: do not use your thumb to take your pulse. It has its own large artery that can often confuse the radial pulse count. 3. Press lightly until you feel your pulse. You may need to move your fingers up and down until you find it. 4. Watch a clock or set your phone timer and count your heartbeat for 15 seconds. 4Your neck (carotid artery) 1. Take your index and middle fingers and place them on the side of your neck between the windpipe and the large muscle of your neck. 2. Press lightly in the hollow area until you locate your pulse. 3. Watch a clock or set your phone timer and count your heartbeat for 15 seconds. 4What’s your RHR? To figure out your resting heart rate, take your pulse when you’re fully at rest. Best time: right when you wake up in the morning and are relaxed.

What you do today can improve all your tomorrows. 20

| November - December 2016 |







How safe is your food? The dates listed on food packages are general guidelines. Here’s how to interpret them: Sell-by date: This indicates how long the retailer should display the food on store shelves. Food can still be safe and tasty for several days after this date. Use-by/best-by date: This date is determined by food manufacturers to indicate when a food will obtain its optimal taste and texture, but it is not an indicator of food safety. Expiration date: This is the only date related to food safety. If the date has passed, throw the food out.

Beyond milk — for healthy bones True, milk and other dairy products, such as yoghurt and cheese, are excellent for bone health because of their high content of calcium, as well as protein, magnesium and potassium. But there’s more to the bone-health nutrition story than dairy foods. Add these foods to your diet as well to help your bones stay strong late into life. Walnuts and flaxseed:The omega-3 fatty acids in walnuts and flaxseed (as well as walnut oil and flax oil) are believed to be beneficial for bone health. Onions: This fragrant vegetable has high bone-helping potential because of the type of polyphenol it contains. A study published in the journal Menopause showed that women who ate onions daily had 5 per cent more bone mass than those who ate them once a month or less. Salmon and sardines: High-fat fish, such as salmon and sardines, are believed to be good for your bone health thanks to their abundance of omega-3 fat, vitamin D, trace minerals and protein. Prunes: According to a recent study at San Diego State University, eating five or six prunes a day can help reverse and prevent bone loss.

The secret to living longer

Would you like to be 20 years younger? Just keep exercising, according to a recent fitness age study conducted on more than 5000 Norwegian adults. Researchers at the Norwegian University of Science and Technology found that the fitness age of older athletes was typically 20 years younger than their chronological age, as measured by aerobic capacity. So what’s your fitness age? Find out by answering a few questions at, an online calculator that uses an algorithm developed by the researchers.


| November - December 2016 |








Juice like a pro BY LARA MCGLASHAN, MFA, CPT







Nut milk or beet juice for an energy boost. “Beet juice has been shown to increase endurance by as much as 18 per cent,” Farley says. Beet juice, nut milk or coconut water to hydrate you and fuel your workout. Coconut water to replace electrolytes or Greek yoghurt to kickstart the repair processes. Unsweetened nut milk or tap water if you’ve already exercised; beet juice, nut milk or coconut water if you have not. Water, ice. “In the afternoon or evening, keep calories low and energy high by including several vegetables and replace your base with ice.”

now choose

Time of day Best base

first choose

Juicing is a quick and healthy way to get vitamins and nutrients on the go, but the options at a juice joint are often overwhelming. What ingredients should you add? How should you juice around your workout? And for heaven’s sake what is camu camu? To get to the bottom of the green-drink phenomenon, Oxygen queried Lori Kenyon Farley, a certified nutritional consultant and co-founder and director of product development for Project Juice. Use this chart with ingredient suggestions from Farley to concoct the ideal juice for you according to the time of day and your mood and nutrient needs.

You feel ...

Essential ingredients


Bananas have B vitamins and potassium for an energy boost, and kale provides L-tyrosine, which elevates mood and stabilises blood sugar.

upbeat and happy

Cacao will help maintain your high-on-life feeling, and maca is an adaptogen that will decrease stress.

on the verge of a cold

Kiwi and grapefruit have vitamin C to boost your immune system, and ginger and camu camu* help boost immunity and fight viruses.


Oranges and dark, leafy greens contain folate, which affects neurotransmitters to positively impact on mood.


Sweet potato has high levels of vitamins A, B and C to calm nerves, and mint calms a jumpy stomach and eliminates stress.


Pineapple contains bromelain to reduce inflammation, and cucumber is a natural diuretic to flush excess water.


Fennel has anti-gas properties and helps flush toxins, while peanut butter has magnesium to elevate mood and prevent bloating.

Camu camu is like the new acai: A rainforest fruit that looks like a pale-orange lemon, full of vitamin C, potassium, valine and other immune-boosting compounds.

| November - December 2016 |





Kick it

or pick it

Switch the salt with these tasty alternatives We know too much salt is bad for us, but many foods we eat regularly contain hidden salt. It’s easy to eat too much of it without realising, and it’s not only the added salt or hot chips you need to watch! Salt has many uses in preserving and flavouring food, which is why we find so much of it in processed foods. It is advised to have no more than 2300mg of sodium per day. You don’t have to make any compromises on flavour or taste with these five low-salt food swaps, which target foods that are some of the biggest contributors to salt in our diets.

Toast at breakfast Swap 1: Two slices li of white bread


Two slices of dark grain bread

Save: 105mg sodium Why?

Bread is the biggest contributor of sodium to the diets of Australians. The sodium usually comes from raising agents required in the bread-making process. Whole wheat and rye varieties packed with grains and seeds are good options that provide less sodium. Plus, they are also higher in fibre and B vitamins than white bread. How the numbers add up





Total fat

Sat fat

Total carbs




White bread (70g)









Grain and seed bread (70g)









| November - December 2016 |






Snack on the go Swap 2: S 2 Savoury S biscuits

Nutrition for

Unsalted mixed nuts

Save: 476mg sodium Why?

Ditch the salty snacks for unsalted nuts, which are a nutrient powerhouse. Not only are they low-salt, but they also provide a nutritious bonus of protein and fibre. Walnuts and almonds are a great choice because of their healthy fat content. An added bonus is that you’ll get other beneficial components from nuts, such as arginine, which helps keep blood vessels healthy.


How the numbers add up Food



Total fat

Sat fat

Total carbs




Shapes, Chicken Crimpy (50g)









Unsalted walnuts and almonds (50g)









lunch Sandwich fillings at Swap 3: Shaved ham slices

Tinned tuna in spring water


Save: 690mg sodium Why?

This is the best-value swap — not only is there minimal salt added to the tinned fish compared with the ham, but there is the bonus of omega-3 fats, which are beneficial for heart health. The World Health Organisation has also recently advised limiting processed meat consumption because of its likely role in developing colorectal cancer. Other tasty low-salt fillings are boiled eggs or leftover roast meats with salad. How the numbers add up Food



Total fat

Sat fat

Total carbs




Ham (75g)









John West tinned tuna in spring water, drained (75g)









Dinner at the pub wap 4: Chicken parmigiana


Chicken breast and garden salad

Save: 1247mg sodium Why? Eating out is a minefield when it comes to salt, as we cannot know exactly what salt is added to foods during cooking and seasoning. Asking for sides such as chips without salt is a good start, but swapping out foods that we already know are high in salt (such as ham, cheese and schnitzel crumb) for a grilled chicken breast will mean missing out on unnecessary sodium — without compromising on taste. How the numbers add up Food



Total fat

Sat fat

Total carbs




Chicken parmigiana and chips









Grilled chicken breast and salad









DR KACIE DICKINSON Dr Dickinson is an Accredited Practising Dietitian and an associate lecturer in nutrition and dietetics at Flinders University in South Australia. She teaches nutrition and dietetics students and carries out research to understand the role of diet in the prevention and management of heart disease. | November - December 2016 |



The Fitness & Health Expo is back in Brisbane and Oxygen will be attending! See your fitness from a new perspective at the ultimate event for fitness and health on 22 and 23 October at the Brisbane Convention & Exhibition Centre. Gain tips from leading fitness experts and athletes, trial the latest fitness equipment, accessories and classes, compete in events and stock up on all your fitn ss apparel and nutritional ne needs. Plus, meet your favourite Oxygen Cover Girls and gen’s stage for a bunch of awesom come to Oxyg me seminars, workshops and boot camps! Pre-book your tickets online and save at p

P LU T h e a m S! bass

adors M e n's from M u s c le and He will als a lt h o be he re, so m s u r e yo a ke u bring t he me your life n in along t oo!

d H13, so l be at stan il w n e g y x O y hi! come and sa wesome ing some a n n ru o ls a roughout We’re orkshops th w d n a rs a held on the semin hese will be T ! o ur to o p x the e ye out on o . Keep an e e g ta ! S le le b y ta Lifest age time ia for the st social med SATURDAY 22ND OCTOBER




Danielle Appi, Joel Bushby and Cianna Thomson


Lindy Olsen and Hattie Boydle


Joel Bushby, Cianna Thomson and Amber Walker


Justine Switalla, Lesley Maxwell and Danielle Appi


Amber Walker and Lesley Maxwell




Cianna Thomson and Lindy Olsen


Lindy Olsen, Katie Stevens and Lesley Maxwell


Stent Card and Cianna Thomson


Justine Switalla, Lesley Maxwell and Katie Stevens


Danielle Appi, Rachel Dillon and Joel Bushby


Hattie Boydle, Rachel Dillon and Justine Switalla


Cianna Thomson, Stent Card and Rachel Dillon


Lindy Olsen and Rachel Dillon


Danielle Appi, Justine Switalla and Joel Bushby



brisbaneconv &exhibitionc #FITBRISBAN

BE INSPIRED At The ultimate event for fitness, health and wellness BUYTICKETSNOW > FITNESSEXPO.COM.AU ENTERCOUPONCODE:OXY&SAVE$5



Trafalgar East, VIC, 12 November 2016 Leap, weave, duck, slide, clamber, stagger, wade and run through this epic 5km course — the most obstacledense course in Victoria. With fun and teamwork at the heart of this run, organisers have replaced long running distances with awesome challenging obstacles. The course is so densely packed you’ll move quickly from one obstacle to the next! Summit Survivor is for adventurous 12- to 60-year-olds.

You can push yourself and make the course tough or slow it down to suit your style. Plus, there’s a kid’s course for under-12s. For more information visit


Hobart, TAS, 13 November 2016 The Point to Pinnacle in Hobart is a 21.4km half marathon that, as the name suggests, involves a mostly ascending run (or walk) to an elevation of just over 1270 metres. The course starts at Wrest Point car park and finishes at the pinnacle of Mount Wellington. This race is physically challenging and scenically stunning. The official event

charitable organisation is Movember, and you can help fundraise money for prostate cancer and depression initiatives when taking part in this event. For more information visit

+ SPLASH N’ DASH AQUATHON Wollongong, NSW, 11 December 2016 Aquathons are a fun fitness challenge; you can go it on your own or tag team so one is the swimmer and the other the runner. Safe and fun, the swim kicks off in the sheltered Wollongong Harbour, with lifesavers in tow, around a set of markers, then a quick exit up the sand. You’ll then change into your joggers for the run. The course is easy to follow, with


plenty of cheering supporters and course marshals all the way to the finish. Beach runs and ocean swims are also heldd as part of the Splash n’ Dash Festival. For more information visit

| November - December 2016 |




Cover Girl Comp

Under 35 and Overall Winner


At the beginning of every year, Claudia Jovanovski writes a goal list of everything she would like to achieve over the next 12 months. She also writes down a number of ‘dreams’ — which she says are a little less attainable than the goals — and one of those was to be an Oxygen cover girl. However, this is no longer a dream on Claudia’s list, but a reality as she is the under 35 winner and overall winner of the 2016 Oxygen cover girl competition!

FAST FACTS Name: Claudia

Jovanovski SW City: Sydney, N festyle Li n: io upat



Age: 23 Height: 163cm


While today she is a confident and healthy woman who knows what she wants, Claudia wasn’t always this way. Growing up in Cape Town, South Africa, and attending an all-girls’ school, Claudia’s schoolmates would regularly swoon over underweight models on television and in fashion magazines. And, before long, she looked up to them too. “For my whole life, the media had brainwashed me to believe that super-skinny was attractive,” she says.

“I believed the skinnier my body was, the more attractive my peers and oth others would find mee. Needless to say, I bbecame obsessed with calorie Weight: 55kg co ounting, undera. di Instagram: clau ea ating and excessive jovanovski c ardio. a di Facebook: Clau s es “ “Instead of Jovanovski Fitn w worrying about the Model nutritional value of food, I would only


| November - December 2016 | PRESENTED BY

consider the calorie and fat content in the food I was consuming. How it was made and why it could last on a shelf for a couple of years didn’t cross my mind for many more years.

to jump on a treadmill immediately or I would wake up fat,” she says. “I was stuck in a vicious cycle, and living with these fears would make me feel depressed.”

“My diet in high school largely consisted of low-calorie, caffeinated, processed, artificially sweetened and highly addictive ‘foods’ such as diet sodas, low-calorie bars, chewing gum and sugarfree lollies.

After finishing high school, Claudia found a friend who had a more positive influence on her, but her mindset continued to hold her back.

“I also ate vegetables and occasionally some fruit. I would eat an entire cos lettuce drowned in lowcalorie tomato sauce and a Diet Coke for lunch!” Claudia’s weight plummeted to 42kg. She had a fear that eating carbs and fats would make her gain weight and if she ever consumed them, she would need to burn them off straight away. “I believed if I ate one tablespoon of peanut butter, I would have

“I became friends with someone who was very close to a bikini competitor who I looked up to,” she says. “I expressed to her I’d like to compete and asked many questions about diet and training. “However, only 24 hours after the chat, I had managed to convince myself that I was not genetically built to look like any of those gorgeous, toned fitness competitors on stage. So I resumed my unhealthy, detrimental lifestyle.”

clean treats

Cover Girl Comp CLAUDIA’S JOURNEY TO THE OXYGEN SHOOT “I had booked to be overseas from 21 August to 23 September and had planned to visit Toronto, Miami, Los Angeles and then Vegas for Olympia. When Oxygen contacted me to let me know I was shortlisted for the cover model finalists’ shoot on 30 August, I was thrilled. Reality set in two minutes later… I was competing at the WBFF Worlds in Toronto all day on 27 August, I’d lose half a day going to the Gold Coast, as it’s 14 hours ahead, plus I’d spend around 24 hours on the plane, which would mean I’d have to cut my vacation short, leave the day after my competition, and go directly from the plane to the Oxygen studio to shoot. Further to that, I had a number of concerns such as water retention from the flight, the possibility of my spray tan from the show going blotchy, my hair and skin going oily, expensive fees to make flight changes — oh, and not to mention the potential exhaustion! But I decided to go for it. My boyfriend had only just arrived the night before my show and was willing to postpone our holiday together at the potential chance of me being an Oxygen cover girl. I worked with Oxygen to organise the domestic flights so I’d be at the Oxygen studio with enough time to have my hair and makeup done and shoot with Dallas Olsen and the other girls. Then the trip to Oxygen HQ began. Toronto to LA was smooth and all went to plan. However, when I arrived in LA, they had shut down my terminal due to a false report of a gunman, which caused a huge amount of panic and delays. My LA to Sydney flight was delayed more than two hours, which resulted in me missing my Sydney to Gold Coast flight. My flight to the Gold Coast was now leaving at 12.05pm instead of 8.15am — almost four hours later than planned and at an additional cost. When I arrived in Sydney, my boyfriend told me he had booked a surprise flight to join him in Hong Kong for the evening of my Oxygen shoot. Unfortunately, the domestic flight to Melbourne was leaving at 4.50pm, which would mean I’d only have 20 to 30 minutes in front of the camera with Dallas, which would not be enough time. My boyfriend and I decided to cancel my flight to Hong Kong, as we had come this far to get me to the Oxygen shoot and I could not miss an opportunity like this. I eventually made it to the studio at around 2pm on 30 August and had an amazing time shooting with the other models. When I arrived, I was attended to immediately, with Lisa doing my hair styling and Jen on my makeup. Needless to say, Dallas got some amazing shots and my mess turned into a masterpiece!” | November - December 2016 |


Cover Girl Comp Shortly after that, Claudia moved to Sydney. The change of countries saw Claudia approach her health differently, and it wasn’t long before she saw results. “I decided it was time for a change and slowly started eating healthy and doing regular exercise classes that included light resistance,” she says. “After only three or four weeks, I felt like a new person! I had more energy, I had a personality, and I felt strong and healthy instead of frail, tired and weak!” After two years of eating well and doing regular gym classes, Claudia’s results plateaued and she found herself with new goals she desired to achieve.

“I finally realised I was able to eat a f wide variety o healthy foods s ur and not do ho not of cardio and , only stay slim le but build muscg and feel stron and healthy.”


“I wanted to have more muscles,” she says, “I wanted to be able to lift my own body weight and do pull-ups, I wanted to be able to walk confidently in a bikini on the beach, I wanted to compete in a fitness show and I wanted to feel comfortable in my own skin.” She jumped online and found a gym and trainer who specialised in prepping models for fitness shows and immediately booked an appointment. But, unfortunately, her first encounter was not what she was hoping for.


| November - December 2016 | PRESENTED BY

“I was told I was too skinny and would never be ready to be on stage in three months,” she says. “At this stage, I had never lifted a weight in my life. The manager went on to tell me I would have to stop my Pilates and yoga training and only do weight training if I wanted to compete. “I walked out feeling heartbroken, but determined! I thought, ‘Stuff her opinion, I will step on stage in three months’, and so I did!” Two days later, Claudia began training with a well-respected personal trainer who had many years of experience in competition preparation and who had competed in several shows. “I mentally prepared myself for making the decision to trust the process of eating more nutritious food and slowly including fats and carbs into my diet,” she says. “After only a month on a well-balanced diet, I no longer had sugar cravings, my shoulders had filled out, my midsection had gotten a lot more lean and, best of all, I saw my abs for the first time in my life. “I finally realised I was able to eat a wide variety of healthy foods and not do hours of cardio and not only stay slim, but build muscle and feel strong and healthy.”

After two months, Claudia was able to lift her own body weight — just one of the goals she had set out to achieve. And she has gone on to achieve all of her other goals too. But her achievements haven’t stopped there. Claudia has secured her Pro card with the INBA (Las Vegas, USA, 2015) and the WBFF (Johannesburg, South Africa, 2016). She has also launched her own program as a lifestyle coach and aims to help as many people as she can to find balance and develop lifelong wellness. Not to mention Claudia has also ticked ‘appear on the cover of Oxygen magazine’ off her ‘dreams’ list too. She wants to inspire other women to make healthy lifestyle changes, to trust the process of transformation, and to love and nurture their beautiful bodies. “Whether in body or mind, the infinite journey of transformation begins with just one step,” she says. “One small step each day in the right direction is a goal in itself, and eventually multiple steps in the right direction create chances to make your dreams come true.” }

clean treats

Cover Girl Comp

CLAUDIA’S MEAL PLAN // Meal 1: 5 egg whites, 1 whole egg, half

an avocado, mushrooms and green veggies // Meal 2: 150g white fish, 200g brown

rice, kimchi and green veggies // Snack: Protein shake and an apple // Meal 3: 200g sweet potato, 150g white

fish and lots of green veggies // Meal 4: 150g turmeric chicken breast cooked with coconut oil and lots of green veggies

“If I get hungry in between meals or if I am up extra early for work or later than usual, I will normally have an extra protein shake and an extra serve of fruit,” she says.

CLAUDIA’S TRAINING WEEK //Monday: Quads and back //Tuesday: Posterior and shoulders //Wednesday: Rest //Thursday: Quads and back //Friday: Posterior and shoulders //Saturday: Full body //Sunday: Rest

“Whether in body or mind, the infinite journey of transformation begins with just one step.” | November - December 2016 |


Cover Girl Comp

O v e r 35 W i n n e r

i Blanchfield



elli Blanchfield was busy — busy being a mum, busy getting up early for work and busy with her schedule. Allowing her ‘busyness’ to control her life, she had no time to exercise and wasn’t eating well.

But then Kelli dropped her excuses and decided to chase her goals. She gained confidence in her body and self, decided to compete at age 40, and is now the 2016 Oxygen Magazine Cover Girl Competition Over 35 winner! As a mum to two beautiful girls, Kelli let her full schedule hold her back. She also wasn’t eating well and used to drink wine at night to help her relax after a busy day. “I gradually put on about 10kg and felt unhappy and insecure with my body,” she says. “I was already fairly introverted and developed an even lower selfesteem. “I was never happy with any photos I saw of myself and I felt like I was starting to get worse.” One day, when Kelli was with her husband at a kebab shop, her turning point occurred.

FAST FACTlaSnchfield

Name: Kelli B pton, QLD City: Rockham ity on: Commun Occupati

icer Strategy Off Age: 40


m Height: 170c kg 59 Weight: Instagram:

nchfield kelli_ann_bla


| November - December 2016 | PRESENTED BY

“A lady walked past me,” she says, “and she was obviously training for a comp, because she looked amazing — her legs had the most awesome definition — and I turned to my husband and told him that I wanted to look like that one day.”

The very next day, she joined her husband’s gym and started weight training. “Something inside me just clicked and I was addicted,” Kelli says. “I set myself short-term goals, such as an upcoming wedding or event, then I moved on to training to be strong and fit enough for Tough Mudder, a 10km fun run, and then a photo shoot. “Bit by bit, my weights became heavier and my training kept hitting new levels.” Kelli used to hate buying clothes and trying clothes on and would always cover up her legs and arms. However, now it’s a completely different story. “I am proud of my physique now and love shopping for clothes and love dressing up for special occasions,” she says. “I am happy within myself and am incredibly proud of all my achievements.” Getting into a shape where she feels happy has also helped Kelli in other areas of her life. “I have become less introverted and it’s brought me out of my shell,” she says. “I am a stronger person and have learnt self-discipline and motivation. I’m more confident in my job and my relationships and I’m happier than I have ever been with my life. I am truly proud of myself and what I have achieved in my life.

clean treats

Cover Girl Comp “I’m confident walking into a room full of people and feel I can achieve anything in life if I can stand on stage in a teeny-tiny bikini or sportswear in front of hundreds of people and be judged.” Kelli’s decision to compete came as a personal challenge the year she was turning 40.

“I wanted to give myself the best 40th present ever, which was to stand on stage at 40 looking the best I have ever looked,” she says. “I am happy to say I fulfilled this birthday wish, and the day after I turned 40, I stood on stage in Brisbane and received third place in 40+ Fitness Model. “The very next weekend I travelled to Canberra for the INBA Australian Championships and was privileged enough to place top five in Australia for Novice Fitness Model. “These moments certainly made all my hard work and dedication worth it.” As much as Kelli admits that stepping on to the stage for the first time terrified her, she knew that in order to change, be stronger and grow as a person she needed to overcome her fears and push herself from where she was happy to sit comfortably. “It’s much easier to stay where you don’t have to challenge yourself and it’s easier sometimes to keep making excuses for why you can’t train or eat well,” she says. “You are in charge of your life and, for me, I had to take back that control and steer it in a direction that I wanted to go. “It hasn’t been easy and I have had to overcome some very hard times and personal challenges during the two years of competing and prepping, but it has all been totally worth it to be where I am now.”

KELLI’S TRAINING PLAN I do a five-day/three-day split with rest days in between. I also incorporate three to four cardio sessions into my week during prep for a comp.

As someone who let the busyness of life hold her back, Kelli now knows how important it is to give yourself ‘selfish time’. “Life is so busy for us women — whether we are mothers or work full-time or are wives, daughters, sisters — we all have so much going on in our lives and it’s easy to lose sight of how important it is to spend time on yourself and improving yourself,” she says.

“I want to encourage all women to empower themselves and each other to take selfish time, to have some time where you focus on what you want to achieve in life and what makes you feel happy and positive.” The quote that inspired Kelli to step on stage — ‘What is the point of being alive if you don’t at least try to do something remarkable?’ — resonates with her because she knows how important it is to chase remarkable moments. “It’s a question I think that we all need to ask each other, as it makes us reflect on what it is in life we may want to achieve,” she says. “We all have something remarkable we’ve thought about achieving in our lifetime. I want to look back when I am a lot older and smile knowing I gave it a go and did what I wanted, rather than thinking, ‘What if?’ “I stood on stage for the first time in May 2015 as a novice and received two silver medals. For me, this was a remarkable moment and has encouraged me to keep trying to keep achieving these moments that I will remember forever.” }

KELLI’S MEAL PLAN // Breakfast: Oats, choc honeycomb protein powder, half a cup of frozen blueberries and natural nut butter // Lunch: Grilled chicken stir-fry with lots

of veggies and flaxseed oil and half a ruby red grapefruit // Afternoon tea (pre-workout): //Thursday: Chest and arms //Friday: Shoulders and abs

Protein smoothie with flaxseed oil or cashew spread and blueberries // Dinner (post-workout): Grilled

//Sunday: Legs and calves

chicken or steak with brown rice and lots of veggies or Ezekiel bread with avocado and a poached egg

//Monday: Back and shoulders

// Before bed: Protein ice cream (protein

//Monday: Quads and delts

//Tuesday: Chest and arms

//Tuesday: Hammies and calves

//Wednesday: Rest day

powder and Chobani yoghurt or water mixed together and put in the freezer) with 10 chopped-up almonds

//Wednesday: Back and delts

//Saturday: Rest day | November - December 2016 |


Cover Girl Comp

W n o ti a m r fo s n a r T te a U lt im

in n e r



heridan Kisvarda initially wasn’t going to enter the 2016 Oxygen Magazine Cover Girl Competition. Thinking she would “never in a million years be picked”, it wasn’t until the lady who does her comp tan gave her a little push that she looked into it further.

After learning Oxygen had a new ‘Ultimate Transformation’ category, Sheridan decided to enter, as she had undergone an incredible transformation. Not only did she make it as a finalist and attend the finalists’ shoot, she is the 2016 Oxygen Magazine Cover Girl Competition Ultimate Transformation winner! Enjoying sport from a young age, Sheridan participated in tennis, basketball, gymnastics and even roller skating. However, once she moved on to secondary school, her love of sport began to fade. “Instead of going to PE class, I was skipping it to go to McDonald’s or doing anything but get sweaty and smelly at school,” she says.

FAST FACTanSKisvarda Name: Sherid rne, VIC City: Melbou : n tio Beauty Occupa

m Height: 157c kg 59 Weight: Instagram:

arda sheridankisv

Therapist Age: 21


PROUDLY | November - December 2016 | PRESENTED BY

At 18, Sheridan weighed 75kg at only 157cm tall and says she was living off Red Rooster, Hungry Jacks and “pretty much anything with a drivethrough”. “I had moved in with my boyfriend and figured, ‘Hey, he eats this all the time, why can’t I?’” she says.

“Little did I realise that while I was eating all of this junk food, with no exercise, I started packing on the weight. “I changed both physically and mentally. At times where I was supposed to be going out or going to birthdays with friends, I was isolating myself because I wasn’t happy with the way I looked. “To ignore the situation, I would usually go and do some retail therapy to make myself feel better. Instead of buying clothes, because nothing I tried on looked the way they were supposed to, I would treat myself to dinner or lunch.” It wasn’t until Sheridan was 19, when her sister got engaged and asked Sheridan to be a bridesmaid, that she started her journey. “My initial goal was not to be a fat bridesmaid,” she says.

“I wanted to feel good about myself, to be able to look back on those photos and be happy with the body I am in. “The very next day, I went to the gym and got myself a personal trainer.” And Sheridan has come along in leaps and bounds since! Losing more than 20kg by the wedding, she has also gone on to compete in fitness competitions with the INBA, recently placing second in Bikini First Timer and Under 21 and first in Ms Runway.

clean treats

Cover Girl Comp Sheridan has completely changed not only the way she looks, but also how she feels, and says she can’t compare how much better she feels now as opposed to before she started her journey.

“I am full of energy, I am confident and I love my body for what it is,” she says. “I am so happy that I lost the weight; otherwise, I would still probably be eating junk food and saying, ‘I’ll start now’. “I used to want to just lose weight to look skinny and at that time have a ‘box gap’, but now I look at it as I don’t want to be skinny, I’d rather be strong, and I think that’s a really big mental step for me. “I am a big believer in self-love, and to be able to love yourself, you need to treat your body as a temple and your body will reward you for it. “Before training, I lacked a lot of confidence, as I wasn’t happy with the way I looked. I would hide in baggy jumpers and clothes. “Now I love shopping, especially for gym clothes. I wear what I want to wear and am happy and content with the way I look and feel.” To get to where she is today, Sheridan has learnt not to let other people’s negativity affect her. “There is always going to be someone out there who will put you down,” she says. “I try to not let it get to me and brush things off. I did have a friend who would try to compete against me and say things to get me down. In the end, I woke up and realised those types of people aren’t really your friends, so I surround myself with people with good energy now.”

For other girls looking to make a change like Sheridan, she has some great advice for you. “Start right now!” she says. “Not at the start of a month, a year or a week. If you really want to get in the best shape of your life, you need to do it as soon as the thought comes to your mind; otherwise, you will just keep putting it off.

“You need consistency, discipline and patience. It won’t happen overnight, but when you start seeing the results, all the hard work pays off. “Don’t give up if you miss a few days or even weeks of training or healthy eating; just get back up and start fresh again. Tomorrow is always a new day. “It’s also important to remember that you are doing it for yourself, no one else. Every time you step foot in that gym or in the outdoors, you are out to be better than you were yesterday. “It is very easy to compare yourself to other people, and that is when girls beat themselves up about not being the best. I think as long as you are better than you were the day before that is all that matters.” Having been on an incredible journey and gaining a new appreciation and love of life, Sheridan shows that with hard work, dedication and a certain question, you can achieve your goals. “I always ask myself this question: ‘If not now, when?’” she says. “If you want something bad enough, you have to go out and get it; it will never be handed to you.” }


SHERIDAN’S MEAL PLAN // Breakfast: Protein pancakes // Post-workout meal: Protein oats

with banana // Lunch: Lean beef with veggies and

white rice // Dinner: Chicken avocado with mixed

fibrous veggies and sweet potato // Snacks: Apple, boiled egg and handful

of almonds //Thursday: Back and

shoulders //Friday: Legs

//Monday: Chest, biceps

and triceps //Tuesday: Legs //Wednesday: Rest

//Saturday: Rest //Sunday: Rest (sometimes

will sneak in the Kokoda Memorial Walk 1000 steps) | November - December 2016 |


Cover Girl Comp



SHANNAH BAKER City: Gold Coast, QLD | Main occupation: Fitness Model | Age: 25 | Height: 166cm | Weight: 64kg | Instagram: shannahbaker | How did you first get started in the fitness industry and what was your life like beforehand?

I had quite an active childhood, played basketball in high school and have ridden horses since I was four. I moved to the Gold Coast when I was freshly 19, and I worked in nightclubs, ate a tonne of bad food every day, partied a lot and was pretty lazy. When I was 20, I met my husband Lance. He was the reason I started going to the gym, as he went a lot and I kind of just tagged along and ‘worked out’. I started to take things more seriously in the preparation for our wedding day, as I wanted to tone up a little! After our wedding, we went on a honeymoon and not long after getting back, I was asked if I would compete. At first, I was against it, my reason being, ‘I love food too much!’ This was soon proven wrong, as I would be eating more than I ever have! I competed in April 2014 and have never looked back. What has been the biggest change you’ve seen since dedicating yourself to a fit and healthy lifestyle?

For me, I would say my self-confidence is the biggest difference. I used to have a lot of insecurities, but once I started to embrace what makes me different, it became my power. I used to dislike my freckles, spots and stretch marks and always wished for clear skin. Now I love them because it’s what makes me, me!



| November - December 2016 | PRESENTED BY

How do you use social media to spread your message?

I like to influence people and show I am a hard worker; I am ambitious and hungry for success. My main aim is to just keep it real. Always remember that people usually won’t post about their struggles; be mindful when judging someone off their social media. It is great to find motivation from other women, but use it as just that — motivation to train to be the best version of you! What has continued to motivate you throughout your training?

I think as soon as you see progress, it becomes motivational in itself. I want to be an IFBB Bikini Pro and I know if I don’t work for it, I won’t get it. I also love the fact I can share my journey over social media and inspire and help people all over the world. We all have days where motivation is low; how do you overcome these?

On the days I feel unmotivated and lacking inspiration, there is literally one thing that will come to mind every time: someone out there wants to win as much as me, and they are most likely working for it right now! So get up and get it done. Be better, go for it, and always be the hardest worker in the room (as ‘The Rock’ would say!). While you’re thinking about it, someone else is doing it. Be the doer, not the procrastinator!

clean treats

Cover Girl Comp

MAYA BASSE City: Adelaide, SA | Main occupation: Personal Trainer | Age: 28 | Height: 165cm | Weight: 60kg | Instagram:| When did you first start training and how has it helped you?

I have been into fitness from a young age, mostly in sports such as athletics, netball and gymnastics, which gave me a good foundation of strength, agility and athletic ability. When I moved to London, I was going through a period of low selfesteem, lack of confidence and generally feeling lost in life. I tried my best to keep busy and got stuck into the gym while I was trying to adjust to living in a new country. I made some great friends through the gym and began to surround myself with a fit community. They supported me, they taught me and, most importantly, they sparked my desire to turn fitness into a career. I have been working hard since then to make a fitness career a reality. Was there a pivotal moment that motivated you to start training?

During that all-time-low period of my life I mentioned, after a rough breakup and a big move to a city where I knew nobody, had no job and was living in a hostel, part of me felt lost and stressed out and the other part knew that this was a time for me to start over, to recreate myself and to do it for me this time. Being away from everything I knew meant that I could try new things, experiment and do it all without judgement. How different do you feel now compared to then?

I feel strong, confident and determined to make the best of my life and this body I’ve been

given. I feel thankful that I can do hard things. Training has given me a new focus in life, a drive and determination to keep going and keep moving forward. That’s the best part about training: you can never stop progressing; there is always something to work on and improve. What have you had to overcome to get to where you are today?

I have had to overcome lack of motivation and inconsistency with training and diet. It took time, but like anything, with practice it just became second nature. With consistency in eating and training come social sacrifices such as early nights in and going out to eat less. I believe this has changed me for the better; I am more focused and productive. What has been the biggest change you’ve seen since dedicating yourself to a healthy and fit lifestyle?

My body has come along in leaps and bounds since committing to a lifestyle of health and fitness, but I’m going to have to say the biggest change has been a mental one. I have developed a self-confidence that I didn’t know was possible. I have learnt to back myself, even when I don’t succeed, I take life and opportunities as they come and let things go when they leave. It really feels like freedom. I don’t compare my body to others. I know that my body is different and it is my own and that is something I am proud of. I am finally working with my body instead of against it. | November - December 2016 |


Cover Girl Comp

NICOLE HALL City: Brisbane, QLD | Main occupation: Personal Trainer | Age: 25 | Height: 161cm | Weight: 57kg | Instagram: | How did you first get started in the fitness industry and what was your life like beforehand?

Prior to getting involved in the fitness industry, my life was pretty ‘normal’ — living with my boyfriend, working five to six days, going out and drinking/eating for no particular occasion. Week by week, time went by and I was just getting into a more and more toxic relationship with myself, trying to keep up with a lifestyle I just generally wasn’t enjoying! It was 2015: New Year, new goals! I had had enough of myself and my excuses; I signed up for an eight-week challenge, devoted myself 110 per cent and blew myself away with what I could actually achieve when I set myself a goal and just went for it! From there, I haven’t looked back. I am now working professionally in the fitness industry as a full-time personal trainer. This is where my journey and love for the industry fully developed, and I now feel beyond honoured and blessed to be working among a great team of people who share the same passion as I do. Was there a pivotal moment that motivated you to start training?

I was living an extremely unbalanced diet and lifestyle — endless hours of cardio both am and pm as a result of trying to work off last weekend’s partying while being scared of consuming certain foods, such as carbs, and only living


off low-nutrient foods. This was slowly catching up with my body; it was becoming harder to ‘out-work’ the weekends, and my body was only suffering with the extreme load of cardio and not enough nutrients to repair itself. I could barely stay focused at work; I was always tired; I couldn’t walk one block without wanting to crawl back into bed. I remember going to the doctors and finding out I was borderline anaemic and instantly thinking to myself, ‘Why? Why did I do this to myself?’ That day was the final point of being sick of my own excuses; I needed a change and haven’t looked back. What has been the biggest change you’ve seen since dedicating yourself to a healthy and fit lifestyle?

My overall outlook on life. I am so much more appreciative of the little things and have learnt to really embrace everything life throws at me. I make the most of each day, step outside of my comfort zone and take a hold of any new opportunities that come my way. What is the number one lesson you have learnt?

To not be afraid of the possibilities; don’t let fear control you. You will never know what you are capable of unless you step outside your comfort zone and give it your best shot. It’s amazing what you can learn and discover along the way too.


| November - December 2016 | PRESENTED BY

clean treats

Cover Girl Comp

AMY HOWARD City: Brisbane, QLD | Main occupation: Carer | Age: 28 | Height: 167cm | Weight: 57kg | Instagram: amy.howard_| How did you first get started on your fitness journey and what was your life like beforehand?

I was in an abusive marriage for four years, followed by a divorce. I first started lifting weights after the breakdown of my marriage. Becoming the sole carer for my severely disabled son, who is confined to a wheelchair, I realised how important my health and fitness was going to be to his quality of life. I was fortunate that my mother shared valuable knowledge in regard to health and nutrition growing up; however, I was still very unfit and lacked strength. I was emotionally and physically drained, but I knew I had to be strong, both physically and mentally, for my boy who is now eight years old. What have you overcome to get to where you are today?

Any dreams of having a career or becoming successful disappeared along with the dreams and expectations I had envisioned for my child’s future when he became so sick. Nothing prepares you for this — but I choose not to focus on these things and instead to focus on all the joy that is in my son and use this as motivation. My sadness will never go away, no matter how busy I keep myself, but my son’s smiles and giggles make every struggle worthwhile. There is a celebration of small

achievements. He has taught me to have great value in all experiences and given me an understanding and appreciation of life I am so thankful to have. How has health and fitness helped you?

I realised that I needed to be fit and strong to be able to provide the best care possible for my son. I am all he has. If I’m okay, he’s okay. I started training because it was one of the few things I could do to benefit him. I focused on my reason for starting my fit life. I started small by training weights just once, then twice, a week. I found it easier to carry my son upstairs and push his wheelchair uphill. I had more energy to give to him. I became physically and even emotionally stronger and felt ready to set bigger goals. I try to train most days now when he is well enough to attend school. I also now have an amazing partner who supports me and loves my son like he is his own and my son absolutely adores him. Do you have a quote that you live by?

“When something bad happens, you have three choices: you can either let it define you, let it destroy you or let it strengthen you.” I love this quote because life is full of challenges and setbacks, but it’s how we deal with them that determines our happiness. | November - December 2016 |


Cover Girl Comp

NADINE MULLER City: Gold Coast, QLD| Main occupation: Military Nursing Officer | Age: 27 |Height: 164cm | Weight: 55kg | Instagram: _nadinemuller| When did you start your fitness journey?

Was there a pivotal moment that motivated you to start training?

From a young age, I’ve grown up playing sports and keeping active. I decided to join the military straight after graduating from high school. During my military career, which has spanned almost 10 years, my health and fitness has remained at the forefront. Since becoming an emergency registered nurse, the role is demanding and unpredictable to say the least. Emergency nurses are exposed to very traumatic situations, and in a high-stress, fast-paced environment, and as a result the job is physically and mentally demanding. I’m thankful that keeping fit, healthy and having a holistic approach to overall wellness allows me to be on my best game.

A few years ago, I was diagnosed with advanced cervical intraepithelial neoplasia and severe dysplasia to carcinoma insitu — in simple terms I had come knocking on cervical cancer’s door. Boy was that a shock, especially after believing that, overall, I’d led a healthy life and that I was only in my early 20s. After plenty of spiralling moments and tears (lots of those!), I strapped my big girl pants on and started mentally preparing for my journey ahead. It was particularly scary to wrap my head around the discussions surrounding infertility and difficulty conceiving. I was yet to meet my now-husband, Dane, and couldn’t bear having to tell that one special person about these potentials. Likewise, the guilt of telling my loved ones, particularly my parents, as my dad had been fighting his own battles with leukaemia with my mum his full-time carer. To cut the long story short, thankfully my numerous procedures and surgeries were successful. I’m fortunate to say that I am, well and truly, one of the lucky ones whose dream of becoming a mum came true, despite the odds that were stacked up against me.

What’s the biggest change you’ve seen since dedicating yourself to a healthy and fit lifestyle?

Since becoming a mum, I’ve found myself completely invested and devoted to the mind–body–soul aspects of health and fitness. As I reflect upon the past 10 months in particular (since having my baby), I see so much change. Not just physically, but largely the internal and mental change too. Pregnancy, birth and motherhood have empowered me greatly — in ways I couldn’t imagine possible. I’ve tried my best to welcome all parts of my journey despite the sometimes uphill battles, and as a result I’ve literally watched it transform who I am right before my eyes. Post-partum I learnt that it wasn’t about the physical weight that I lost, but rather the ‘new life’ that I had now gained.



| November - December 2016 | PRESENTED BY

Do you have a quote that you live by?

I have a small tattoo on my right foot with my favourite quote written in Latin, Vi et animo, which translates to, ‘With heart and soul’. Growing up, my father would always tell me that in life if you put your absolute heart and soul into everything you do, you simply couldn’t go wrong. It has become a cornerstone of how I’ve applied myself in my life.

clean treats

Cover Girl Comp



City: Sacramento, CA, USA | Main occupation: Fire Captain | Age: 39 | Height: 173cm | Weight: 61kg | Instagram: firefitchick |

Tell us about yourself, Jamie, and when you first started training.

I can do my job effectively so they don’t have to compensate for me.

I have always been active. I grew up riding horses (showjumping) and I loved long distance running. I never stepped foot in the free weights area out of fear I would become bulky. Boy did I have that all wrong! After my father passed away from a heart condition, I dedicated myself to becoming a firefighter and paramedic. At that time (14 years ago), I was only 120lb (54kg) and was very skinny. I knew that I needed to gain some serious muscle if I was going to be able to pull people twice my size out of burning buildings.

What is the number one lesson you have learnt about health and fitness?

What has been the most rewarding aspect of training for you?

Watching my weight increase, my jean size increase, my body mass increase — and being okay with it. When we are young, we all strive to look like the super-skinny models in the fashion magazines for some reason. It is more important to be healthy and comfortable in your own skin than to fit into size 0 jeans.

To ‘trust the process’. We want results right now, but the body doesn’t work that way. It takes months, if not years, to achieve change. The change is just as much mental as it is physical. We all have days where motivation is low; how do you overcome these?

Self-discipline is how I overcome lack of motivation. After working 72 straight hours and running calls at night at work, the last thing I want to do is work out. I tell myself to just get up! What quote do you live by?

‘Nothing ventured, nothing gained’ — this one is from my mother. Every time I feel intimidated about trying something new, or taking chances, I remember this. It’s so true; you’ll never know what you’re capable of if you don’t try. }

What has continued to motivate you throughout your training?

Jamie was invited to our Cover Girl Competition finalists’ shoot, but couldn’t make it as she’s a fire captain in California and, unfortunately, due to the number of wildfires occurring in the state right now, she could not attend the shoot. We’d still love to congratulate her for making it as a finalist!

Staying strong for my job. As a captain, it is my responsibility to make sure my crew and I go home at the end of every shift without injury. I need to stay strong physically to make sure | November - December 2016 |


Cover Girl Comp




ince winning the competition in 2014, I have had a rollercoaster ride with some pretty low periods of self-doubt, poor confidence and body image issues and lack of purpose and feelings of being a bit of a fraud. While winning the competition was an absolutely amazing experience that I would never want to lose, I placed enormous pressure on myself to be, or try to portray myself as, something that I really was never cut out to be. For the past two years, I’ve felt this niggling sense of failure, because I haven’t done anything with the exposure from being on the cover or made more of a success of myself. I have fallen victim to the age-old female problem of comparing myself to other women.



| November - December 2016 | PRESENTED BY

clean treats

The result of this has been a real struggle to maintain my own sense of self and validity. I even lost my own motivation to stay in shape to continue to be a role model of healthy living to my clients and family. And all this despite knowing intellectually that comparing yourself to others is a futile, dangerous and downright stupid exercise that is so damaging to your soul. I never actually had a dream or goal to be on the cover of a magazine; it was just not something in my vision for myself. It was, and still is, an amazing dream that I pinch myself about to remind me that it really did happen. But since winning I have had a burning dream and goal: to be an Oxygen ambassador. To be someone who has the ability to influence, motivate and inspire other women, particularly women who society deems ‘past their prime’, to keep pursuing their dreams and setting big, hairy, audacious goals! So my entry in 2016 was, first, about getting myself back into a shape where I felt comfortable and confident to send in an entry photo. I may not be the same shape I was two years ago, but back then I was only a few weeks off stepping on to stage.

This year’s entry is definitely softer but is still created through a lot of consistent hard work and discipline with exercise and nutrition, and for 46, I’m damn proud of it! The registration fee and entry date have been tools to keep me focused, motivated and accountable. And then, second, this entry was more about me actively pursuing and going after an Oxygen ambassador role. For me, the ultimate prize is not seeing myself on the cover of the magazine (that’s just the icing on an amazing cake). What really gets me excited and motivated is the thought of having an opportunity to regularly contribute in writing to the magazine that I most look up to — the chance to reach hundreds of women and hopefully inspire and touch them through my words, to make a worthwhile and meaningful contribution on a larger scale. I want women to know that achieving a goal or dream doesn’t mean it all stops there. Learning, growing, achieving and goal-setting should be ongoing and challenging. Your dreams and goals should excite you and get you pumped for every day and the opportunity you get to chase them. }

WORDS FROM DA NIELLE AFTER FINDI NG OUT SHE HAD WON (SEE OUR FA CEBOOK FOR HER REACTION VIDEO ON 30 AUGU ST 2016) “W Wow! Where do I sta rt? While Lindy wa s mak ing the an nnouncement, I wa s listening to her us e words such ass ‘role model’, ‘cont ribute’, ‘real’, ‘hones t’, ‘genuine’, ‘authentic’, ‘more th an just a face on a co ve r’, ‘lives and breathes health and fitness’ and I was th in ki ng, ‘Yes! That iss what excites me. That is what motiva tes me. I want to bbe that girl’. ““To then have her an nounce me as that gir l for 2016… “There literally we re no words, just tea rs and that little voice inside m y head and heart th at said, ‘See, Danielle, you are go od enough, you are not a failure and it is worth drea ming those big, hairy audacious ggoals and pursuing them with all your soul’. “I am honour he ar t and ed, humbled and co mmitted to living up this amazing opportu to nity. Thank you, Ox ygen team, for belie me.” ving in Australian Made and Designed 10% discount until the 30th Nov 16 use code SUMMER2016

Cover Girl Comp


Andriana Elezovich Age: 39 | Location: Perth, WA Occupation: Personal Trainer Instagram: andrianaelezovich Top motivational tip: Motivation comes from looking at the things you want and realising what it takes to get them.

ess ca Louise

Casey Fenton

Asha Holland

Hilde Brunnbauer

Age: 20 | Location: Mandurah, WA Occupation: Sport Science, Exercise and Health Student

Age: 24 | Location: Perth, WA Occupation: Personal Trainer and Sales Assistant

Age: 27 | Location: Melbourne, VIC Occupation:Owner/ Personal Trainer at Fit2Boot

Age: 40 | Location: Cairns, QLD Occupation: Business Owner/Personal Trainer

Instagram: asha_holland

Instagram: caseyfenton

Instagram: fit2boot

Instagram: hildebrunnbauer

Top motivational tip: The only reason for change is for you.

Top motivational tip: Find positivity in every life situation, no matter what!

Top motivational tip: The harder you work for something, the greater you’ll feel when you achieve it.

Top motivational tip: Believe in yourself! When you start to believe in yourself and your goals, anything is possible.

i ay Turner

Lauren Johnston

Age: 28 | Location: Perth, WA Occupation: Empowering women of the world in all areas of life.

Age: 26 | Location: Brisbane, QLD Occupation: Personal Trainer and Massage Therapist

Age: 30 | Location: Carnarvon, WA Occupation: Administrative Officer Instagram: linst10

Instagram: jessica__louise__

Instagram: lj_elitefitness

Top motivational tip: Let go of society’s expectations of selfimage and just be you — healthy mentally, physically, socially and spiritually.

Top motivational tip: What you do every day will turn into a habit. Choose habits that will lead you to success.

Top motivational tip: Don’t ever forget to have fun with your workouts. Change them up, try new things and enjoy working on your body, your masterpiece.


Hannah Cox


| November - December 2016 | PRESENTED BY

Lisa Petersen

egan Granville

Age: 27 | Location: Melbourne, VIC Occupation: Business Owner

Age: 33 | Location: Gold Coast, QLD Occupation: Brand Manager

Instagram: _lisapetersen_

Instagram: megan_granville

Top motivational tip: Do it now! Don’t wait for things to be ‘perfect’; just take the first step in the direction of your goals without hesitation.

Top motivational tip: Never forget that no one is you, and that is your power.

clean treats




Cover Girl Comp

Melissa Crowther Age: 42 | Location: Falls Creek, NSW | Occupation: Fitness Coach/Personal Trainer Instagram: enduringfitness Top motivational tip: Motivation is something we all need to work on regularly. It helps to set long-term goals, short-term goals and even daily goals to help you get there!

Renee Siljeg

Melissa Manning Age: 27 | Location: Perth, WA | Occupation: Online Coach and Owner of The Glute Studio Instagram: mel_manning_ Top motivational tip: My favourite quote, ‘The best way to gain self-confidence is to do what you are afraid to do’.

Sharelle Grant

Milena Tramoshannon Age: 26 | Location: Sydney, NSW | Occupation: Director of AbsbyMilena Instagram: absbymilena Top motivational tip: My biggest advice to all women out there is to not let a number on a scale define who you are as a person.

Shelley Darlington

Ness Herrera Age: 26 | Location: Sydney, NSW | Occupation: Personal Trainer & Marketing Coordinator Instagram: nessherrera Top motivational tip: If you believe, you can achieve. No one ever accomplished anything while staying in their comfort zone.

Stacey Clark

Age: 34 | Location: Perth, WA | Occupation: Pilates Instructor

Age: 22 | Location: Ballarat, VIC | Occupation: Registered Nurse

Age: 32 | Location: Sydney, NSW | Occupation: Personal Trainer

Age: 25 | Location: Canberra, ACT | Occupation: Personal Trainer/Mum

Instagram: _pilates_house_

Instagram: sharellegrant

Instagram: shelleydarlington

Instagram: _staceyclark_

Top motivational tip: Let your light shine bright! Believe in yourself, nurture the person who you authentically are, trust in your dreams and the power within you to achieve them.

Top motivational tip: Discipline is choosing between what you want now and what you want most.

Top motivational tip: My favourite quote to get me out of a funk when I feel unmotivated is, ‘What you believe, you achieve’. Mindset is everything!

Top motivational tip: You can’t rush something you want to last! Hard work, planning, dedication and consistency are the only ways to get anything you want in life.

Suzanna Petri Age: 27 | Location: Sydney, NSW | Occupation: Finance Advisor/Business Owner Instagram: suzanna_fitness Top motivational tip: Believe in yourself, work hard toward your dreams and stay away from negativity.

Tarryn Lucas Age: 26 | Location: Merimbula, NSW | Occupation: Owner/ Operator of Tarryn Lucas Fitness Instagram: tarrynlucasfitness Top motivational tip: If your body is intact, your training will come naturally. It’s what goes on behind the scenes that really matters.

Taylah Hemming

anessa Puerta

Age: 21 | Location: Forbes, NSW | Occupation: Physiotherapy Student

Age: 26 | Location: Brisbane, QLD | Occupation: Nutritionist/ Online Coach

Instagram: taylah_hemming

Instagram: vanesa_puerta

Top motivational tip: Aim to change your lifestyle. Set goals and reinvent your normal. Most importantly, don’t give up; consistency is key.

Top motivational tip: See that person in the mirror? That’s your competition. | November - December 2016 |


Cover Girl Comp

All Entries

2016 OXYGEN COVER GIRL Abbey Jessop

Alana Chataway

Alexa Towersey

Alexandra Katafiasz

Ali Stringer

Alison Hoy

Alison Williams

Alvina Ng Kai Lin

Alysha Cliff

Amanda Notingham

Amber Kessel

Amber Ridley

Amelia Patomaki

Amy Benn

Amy Luttrell

Amy Matraszek

Amy McGaw

Amy Preston

Amy Ware

Amy Wilson

Andriana Elezovich

Anita Ramsdale

Annetta Rullo

April Kinney

Arcadia Loughland

Asha Holland

Ashleigh Ingram

Ashley Azevedo

Ashley Owens

Bec Frost

Bec Harvey

Bec Madigan

Becky Branca

Belinda Dare-Cracknell

Belinda McWilliam

Bex Attwell

Brea Wells

Bree Wolany

Brenda Stokes

Britt Pukallus

Brittany Taplin

Cara Giusti

Casey Fenton

Casey Pabst

Caty King

Chantal Giannopoulos

Charlotte Moss

Cherie Walsh

Cheryn Cleverly

Chloe Trask

Christie Rozaklis

Claire Lazarou

Claire Young

Claudua Jovanovski

Claudia Levitchi

Corinne Amos

Dani Hammond

Danielle Appi

Danni Price

Darcia Ondrovcik

Davina Maree

Ebony Page

Ebony Reynolds

Ella Martyn

Elle Blackwell

Elleni Maurer

Emily Fox

Emily Meyer

Emily Salmond

Emma Dawson

Chelsea Verstraeten

Erin Laird



| November - December 2016 | PRESENTED BY

clean treats

Cover Girl Comp

Erinlee Huggard

Evangeline Vece

Francesca Beresford

Giselle Peniche Ayala

Glenda McElduff

Grace Shelmerdine

Hailey Goss

Hannah Cox

Hayley McBride

Hilde Brunnbauer

Hollie Attwood

Jacinta Burrows

Jackie Russell

Jade Allen

Jamie Foster

Jane Muir

Janine Horsley

Jenn Maples

Jenna Kerschbaumer

Jennifer Neil

Jes Murphy

Jess Hunter

Jess Wilkinson

Jessica Angelopoulos

Jessica Clark

Jessica Lee

Jessica Lousie

Jessica Maag

Jessica Sluga

Jo Beecroft

Jodi Gwaltney

Jodi Moody

Jodi Bianchi

Justine Whitchurch

Kaitlyn Davidson

Katelyn Bartlett

Katerina Lanshakova

Katey Perryman

Kathleen Simpson

Katie Berechree

Kayla De-Lisle

Kelli Blanchfield

Kelly Cavanagh

Kim Lawless

Kirsten Whisson

Kjae Bailey-McDonald

Kristy Curtis

Kristy Lanser

Kyla Gagnon

Kylie Eaton

Kylie Simpson

Lara Gya

Laura Pace

Lauren Johnston

Layla Raad

Leesha McGuiness

Linda Mrkic

Lindsay Turner

Lisa Collins

Lisa Deeble

Lisa Petersen

Lissi Quince

Liza Bazenski

Lyndal Brown

Maddy Dale

Manuela Vianna

Maria Bond

Marie Clark

Marnie Barton

Maya Basse

Mayra Reyes

Megan Granville

Mel Gregory

Melinda Bingley

Melissa Crowther

Melissa Green

Melissa Manning

Michele Andrews

Michelle Goudie

Michelle Knight

Milena Tramosjlanin

Milla Boulden

Miranda Petts

Monica KazmierskiWilson

Morgan Northrup

Nadine Muller

Natalie Dwyer-West

Ness Herrera

Nicole Hall

Nicole Tovey | November - December 2016 |


Cover Girl Comp

Nikita Giel

Nikki Baratta

Nikki Eastmure

Patricia Arredondo

Petrina Da Gama

Philita Wheeler

Rachel Anderson

Rachel Arnold

Raelene Boulton

Rebecca Kuum

Renee Andrews

Renee Siljeg

Rhea Salathiel

Rhiannon Crispe

Sabrina Smeaton

Samantha Hurst

Samantha Malfitano

Sami Imbriano

Sandra Lopez

Sara Pickering

Sarah Goodwin

Sarah Grundy

Sarah Hyde

Sarah McKay

Shannah Baker

Shannon Condoleon

Sharelle Grant

Sharon Calvert

Sharon Horner

Sharri Manning

Shelley Darlington

Sheree Bomer

Sheridan Kisvarda

Simone Paul

Sinead Disaya

Siobhan Green

Skye Nestler

Sofia Toumbas

Sophie Gleeson

Stacey Clark

Stacey O’Connell

Stefanie Gillis

Stephanie Kingsford

Suzanna Petri

Tamara Meyer

Tammy Howe

Tanya Power

Tanya Rodriguez

Tanya Shadbolt

Tara Clark

Tarryn Lucas

Taylah Hemming

Taylor Gamble

Tegan Olsen

Telisha Crannage

Tennille Muscat

Tessa Goddard

Tiffanee Cook

Tracey Dunn

Vanessa Puerta

Vanessa Clark

Zoe Hackett

Zoe Padfield

Zoe-Claire Yaworsky


A huge thank you to all our entrants for the 2016 Oxygen Cover Girl Competition. Your hard work and dedication to living the Oxygen lifestyle is truly inspirational! It is so clear how each and every one of you use health and fitness to enrich your life. Every year the standard of entries gets higher, proving just how incredible and driven Oxygirls really are. Each of you have inspired us with your stories, images and bravery to put yourself out there! Thank you so much again for your entries and for being an incredibly valued member of the Oxygen community! Keep chasing your goals and who knows, maybe next year the title will be yours!


| November - December 2016 | PRESENTED BY

clean treats


? y d a e r u Are yo COMING 2017 WHICH TEAM WILL YOU CHOOSE?


Food intolerances AND HOW THEY CAN AFFECT YOUR WEIGHT-LOSS You have tried every diet you can think of, you are extremely aware of what you eat, and you have tried every ercise regime at your local gym, yet you still struggle to lose those last few kilos. Sound familiar? The reason uld be that perhaps you have an undiagnosed food intolerance that is preventing your weight from dropping and your body shape changing.




| November - December 2016 |


What is a food intolerance? Let’s not confuse food intolerances with food allergies. A food allergy is an immune response leading to inflammation, where even the smallest amount of a specific food can lead to immediate, detrimental and even life-threatening symptoms and conditions. Anaphylaxis is an example of one of the more common and well-known life-threatening reactions to a food allergy. Food intolerances are rather a reaction to our digestive systems. Food intolerances can also cause detrimental reactions, but the symptoms are not always immediate or life-threatening. In fact, they can occur hours to days later, resulting in a delayed reaction to a compound found commonly in a specific food group. Just like a food allergy, food intolerances also lead to inflammation. Two of the most common food intolerances include fructose and lactose intolerances.

Food intolerances and how they can cause weight gain and prevent fat loss have We are all aware that obesity levels gain ght wei in increased. The increase ences and the associated health consequ nce ulge rind ove to ed have been attribut and s food d esse of sugary and proc told inactivity. We are constantly being is, that — trol con rie to strive for calo out. calories in should not exceed calories why to tion solu the e hav we We believe ple. we are gaining weight. It seems sim ease, But obesity levels continue to incr health, having detrimental effects on our ionulat both individually, and on a pop ets of Secr based scale. In his book The Six rgy alle d Successful Weight Loss, US-base d sfiel Man and nutrition expert Dr John trol con rie suggests that when calo does not work, the struggle to lose ing weight could be due to an underly ld cou gain ght health condition. Wei es caus that n ditio be the result of a con that ies bod our in inflammation with bodys’ interferes with our bodies and our ly. ient effic tion abilities to func

… Fructose: The body struggles to absorb fruit sugar and causes a reaction to, most commonly, fruit, corn syrup, agave syrup and honey.


… Lactose: When the body poorly absorbs milk sugar, which is found commonly in milk, yoghurt, some cheeses and ice-cream.

What are the symptoms of a food intolerance? The severity of food sensitivities and intolerances vary considerably from one person to the next. In fact, some of us may actually be unaware that we have sensitivity or intolerances to a specific food compound found within a food group. We may believe the foods we are eating are healthy, and should be part of our diet, since they have been part of lives ever since we can remember. We tend to ignore the symptoms, and just put up with them, blaming other factors of our lifestyles such as stress, work and lack of sleep. There are a number of symptoms that can present as a result of food intolerances, which can be grouped into three distinctive categories. They can occur individually or in a combination with each other. The categories are based on where in the body the symptoms usually occur; the gastrointestinal tract (GIT), the respiratory tract or on the skin. Symptoms affecting the skin can include rashes and eczema, symptoms affecting the respiratory tract can include congestion and sinusitis and symptoms affecting the GIT can include diarrhoea and abdominal cramping.




Most of our bodily processes are . regulated by a feedback mechanism the us, lam otha When we eat, the hyp part of the brain that regulates our from hunger hormones, receives signals in, lept e mon hor trol con our main weight en Wh full. are we n whe which tells us ely, this mechanism is working effectiv leptin, to ly iate ropr app t reac and our cells le our weight is more likely to stay stab via loss ght Wei e. rang lthy hea and in a en we calorie control usually works. Wh result suffer from food intolerances, the e stiv is often inflammation to our dige n atio systems. When this inflamm when occurs and is ongoing, in the case it ed, reat it goes undiagnosed or unt ism han mec can disrupt our feedback that is regulated by leptin and the t to hypothalamus. It becomes diff icul fat as lose and ght manage a healthy wei . tant esis we become leptin-r | November - December 2016 |



Inflammation and leptin resistance As mentioned, leptin is our main weight-control hormone that helps us maintain our weight by sending signals to our brains, telling us we are full and that we have had enough to eat. When inflammation disrupts this hormone and its role in the feedback system, it can lead to leptin resistance. Leptin resistance works the same way as insulin resistance. Although the leptin still tries to deliver its message to the hypothalamus that we are full, the cells involved no longer co-operate. As a result, our brains struggle to send us signals telling us we are full, so we keep eating. The cells are acting out; they have become resistant. By regularly consuming the compounds we are intolerant to, there is constant inflammation in our guts and digestive system. The end result: our cells become less responsive and we become leptin-sensitive1 and our brains struggle to tell us we are full, so we consume excess calories and put on weight.

If you suffer from symptoms, as mentioned above, that affect your GIT, skin or respiratory tract on a regular basis and you struggle to manage a healthy weight and can’t seem to lose fat, no matter what, you may need to consider food intolerances and inflammation as the underlying cause of your weight gain.

So what’s the solution? To decrease inflammation, we have to eliminate the foods that are causing the inflammation, which is ultimately causing our cell resistance, leptin sensitivity and weight gain. The elimination diet is a simple method that allows you to monitor the symptoms you are

experiencing and the causal link, if any, that you may have from a specific food compound within a specific food group. To figure out which foods are causing your discomfort, the suspected foods that are causing the intolerance need to be removed from your diet for a short period — up to about a month. They are then reintroduced,

slowly, one at a time.2 This will allow you to notice any changes in how your body reacts to certain foods and food groups. Guidance from a health care professional is recommended. Please note, the aim of the elimination diet is not to restrict your diet or cut out essential foods in the long-term. Once you

have figured out which compound is causing the inflammation, and which compound you are intolerant to, the goal should be to work towards creating a diet that is varied, that your body can tolerate. If you do not experience digestive or gut-related symptoms, there is no need to eliminate major food groups from your diet. }

TAMMY KACEV Tammy has a passion for nutrition, health, wellbeing, itness and exercise. After her mother was diagnosed with breast cancer, she was inspired to take her passions one step further and make them part of her daily life. Not only did she want to become a healthier person herself; she wanted to inluence others in a positive way too. She received her Masters in Nutrition and also became a group itness instructor. Tammy teaches group itness classes, goes on regular runs and participates in marathons. She also works as a nutritionist in Melbourne. Connect with Tammy on Facebook tammynutrition or Instagram: tammynutrition

REFERENCES 1. Hyman, M. (2012, May 3). How hidden food sensitivities are making you fat, Huffington Post. 2. Magge, S. & Lembo, A. (2012). Low-FODMAP diet for treatment of irritable bowel syndrome. Gastroenterology & Hepatology, 8 (11): 739-745.


| November - December 2016 |








SHAUN SIMPSON AGE: 33 | HEIGHT: 178cm | WEIGHT: 82kg | HOMETOWN: Cape Town, South Africa | OCCUPATION: General Manager

What is your claim to fame?

Describe your perfect Sunday.

I have played Australian competitive rugby for years. I recently opened the first World Gym in Perth, and at our unveiling I choreographed, directed and starred in a five-scene production showcasing the gym using nothing but dance and the equipment. I concluded the show by doing a backflip on the free-weights floor dressed as a gorilla (our mascot).

Sunday is my only day off training. My girl and I make banana protein pancakes in the morning and then enjoy a bottle of red wine, a sunset and a movie at our outdoor cinema. What is the most romantic thing you’ve ever done for a woman?

On a snow-capped mountain with nothing but a snowboard.

After my girl finished the Oxfam 100km walk, I left a ‘recovery kit’ on her pillow. It included a new set of lace pyjamas, bath salts and bubble bath, accompanied with a card saying, ‘Sit back and leave the rest to me’.

How do you stay in shape?

What characteristics do you most look for in a woman?

I follow a nonrestrictive fitness regime and clean eating. It allows me to balance hard work and commitment with an enjoyable and rewarding lifestyle. If you want it bad enough, you will make it happen. I want a social life, a work life, a healthy life and a relationship, so I work hard to make them all happen.

One who can challenge me and keep up with my quick wit. That combined with ambition and a good work ethic in the gym makes for a keeper. A great butt doesn’t go astray either.

If you could be anywhere in the world doing anything, what and where would you be?

What’s your favourite home-cooked meal? I tend to do all the cooking in our house. I have a knack for throwing something together and making it both healthy and tasty. I specialise in healthy desserts. OxygenmagAU


Do you have a favourite pick-up line? Pick-up lines never work for me. Eye contact, suggestive glances and smiles mixed in with charisma, charm and confidence is a recipe for success. }

OxygenmagAU | November - December 2016 |












THE WEATHER IS WARMING UP, SO IT’S THE PERFECT TIME TO TAKE YOUR TRAINING OUTSIDE INTO THE FRESH AIR AND SUNSHINE. THE WORKOUT THERE ARE MANY WAYS TO WORK OUT, BUT AS THE WEATHER STARTS TO WARM UP AGAIN AFTER WINTER, IT IS NICE TO TAKE SOME OF YOUR TRAINING OUTDOORS. This allows for a change of scenery, which can help keep things interesting, but it also makes it easy to do with a friend. This legs workout does not require a gym or any equipment other than a bench and a wall, so it can be completed almost anywhere.


Plyometric movements can help to improve your speed and power in your weight training. If you keep up the speed of the movements and minimise the rest time taken between each movement and each round of the circuit, then this will also help with fat loss in preparation for summer. If you are a beginner, then you can pace yourself more, but if you are a seasoned fitness bunny, then go for speed with your feet to really get the heartrate up.

| November - December 2016 |

You can incorporate this training into a walk, an outdoor sprint session or just complete it by itself. Adding this circuit twice a week to a weights program will help you to tighten up while feeling stronger and faster. You can also use this workout if you’re travelling to help keep your fitness up while you don’t have regular access to a gym. EXERCISE



Bench jumps


12 on and off bench

Speed skaters


12 per side

Squat and lunge jump combo


12 of entire combo

Lunge with kick


12 per side

One-legged wall sit


To failure on both legs




OxygenmagAU | November - December 2016 |



BENCH JUMPS SET-UP: You will need a bench that has no backrest and that is narrow enough to straddle while standing on the ground. Stand over the bench with feet on the ground, straddling the centre of the bench. ACTION: Sink your hips down and back, then power up into a jump as high as you can, tucking your knees into your chest. Land your jump with both feet together on the bench. Jump back down to your starting position. Repeat for the recommended repetitions.

TOP TIP: Only pump your arms upward during the jump to give yourself additional power, but otherwise avoid unnecessarily moving your torso and arms around much. The tighter you are, the more height you will be able to produce from your jumps up on to the bench.

TOP TIP: Focus on your balance and coordination over speed in the first few repetitions of this movement, and gradually increase the speed once you get into a rhythm.

SPEED SKATERS SET-UP: Drop into the bottom of a lunge position, leaning your chest forward and rotated toward the forward-lunging knee. Raise the arms to just below shoulder-height, with the opposite one to your leg bent in front of you and the other out to the side. Hold this position in preparation to begin.


| November - December 2016 |

ACTION: Lift up the foot of the rear leg and take a large jump to the side, leading with that leg. Reach your arms out to the sides as you jump to minimise your drag through the air, and land in a mirror image of your starting position. Jump back to your starting position by repeating the movement on the other side. Repeat on each side for the recommended repetitions.


SQUAT AND LUNGE JUMP COMBO SET-UP: Your starting position is standing with feet together or in a narrow stance. ACTION: Jump straight up into the air and land with your feet wide with toes slightly turned out, allowing your hips to sink into the bottom of a squat. From this position, spring up into another jump and land in a lunge. Then from this position, spring up again and land in a lunge with the opposite leg forward. Jump up one more time and land in your starting position. Repeat through the entire combo for the recommended repetitions.

TOP TIP: Control how fast you drop to the bottom of the lunges, as bashing your knees on the ground repeatedly can cause inflammation of the kneecap over time.

TOP TIP: Keep the majority of the weight of your body on the planted foot throughout the entire repetition, as allowing too much weight to fall on to the back leg just before it kicks through can make you lose your balance.

LUNGE WITH KICK SET-UP: Your starting position is standing with feet together or in a narrow stance. ACTION: Lift one foot and take a large step back into a reverse lunge. Lift the same foot again, press off the front leg to standing and swing


the rear leg through into a high kick in front of you. Let the kicking leg drop back down into your starting position. Repeat the movement on the other leg. Repeat on each leg for the recommended repetitions.


OxygenmagAU | November - December 2016 |



ONE-LEGGED WALL SIT SET-UP: Stand about a foot away from a wall facing away from it. ACTION: Sit your hips back until you reach the wall, and sit against it so that your heels are directly underneath your knees. Without twisting your torso or dropping the hip, lift one foot off the ground and extend that leg until it is pointing out straight in front of you. Hold the single-legged seated position up against the wall for as long as you can without falling or dropping into an unbalanced position. Repeat on the other side at the end of the next round of the circuit, attempting to match the time spent on the opposite leg in the previous round. }

TOP TIP: Place your arms against the wall to help balance yourself, but try to bring them in toward your torso as much as you can control — the closer you bring the arms in, the more you will need to engage your core to remain balanced on the one leg.

SUSY NATAL Susy is a Sydney-based performance coach, wellness writer and personal trainer. She has a background in psychology and addresses health issues using an integrated approach that encapsulates body and mind. She works with people who wish to reinvent themselves — from individuals working on personal goals right through to competitive athletes across multiple sports. She deines health as optimised movement, nutrition and mindset for an individual and works with her clients to help them achieve this. To sign up to her newsletter and to connect to her social media please go to

Qualiications: • Bachelor of Psychology (First Class Honours, University of Sydney) • Certiicate III and IV in Fitness • Powerlifting Australia Coaching Certiication • Russian Kettlebell Certiication Level 1 Instructor (RKC) • Corporate & Wellness Coaching certiications (Institute of Human Technology, Wellness Coaching Australia)


| November - December 2016 |

Shake of the Day

Fill up with fibre This muscle-building protein smoothie ofers max nutrition in a glass. BY ERIN MACDONALD, RDN, AND TIFFANI BACHUS, RDN BODY BENEFITS

BERRY BUTTERMILK SMOOTHIE Makes 1 serving Ingredients: 1 cup unsweetened vanilla almond milk 1 tbsp unsweetened cocoa powder 1 scoop chocolate whey protein powder 1 tbsp chia seeds 1 cup pitted cherries, frozen ½ tsp almond extract Directions: Place all ingredients into a blender and mix thoroughly.


Nutrition facts (per serving): calories 276, total fat 8g, protein 24g, carbs 31g, fibre 11g

e recip This ides 11 , prov of fibre d s ir gramthan a thy l i e a r mo your d nt! of ireme requ

Belly-fat buster Cherries are delicious, and that’s just the start of what makes them so great. These sweet treats are known to cut belly fat, reduce inflammation, and even help you get a better night’s sleep for an overall better you. Go nuts Unsweetened vanilla almond milk is not only a great lactose-free option, but it is also ideal when watching your cholesterol or trying to cut calories. You could substitute cashew or flax milk if you’re looking for other dairy-free milk options. Cocoa loco Unsweetened cocoa has been shown to be beneficial in maintaining healthy cholesterol levels in a 2011 study done by Harvard University. It not only satisfies your chocolate craving, but its high flavanol level also decreases ‘bad’ cholesterol while increasing ‘good’ cholesterol. Power-packed seed Chia seeds continue to impress! These tiny seeds are filled with several vital nutrients, including protein and fibre to keep you fuller longer, and give you a healthy dose of antioxidants and omega-3s in each serving. | November - December 2016 |




TO SELF The journey back to ‘you’ after the cameras are gone and posing is over.

So how do you enjoy what you’ve achieved but also get back to the reality of your ‘normal’ self once the lights and cameras are gone and posing is over? BY BIANCA BALLINGER


| November - December 2016 |







EAT WHAT YOU LOVE AGAIN — MINUS THE GUILT! You’ve made so many sacrifices over the past few months; your diet has been squeaky clean. You heavily restricted your intake and significantly increased your expenditure, and with that came muscle gains, definition, body fat reduction and incredible physique. However, let’s not forget about the depletion your body has also encountered. It goes without saying that some of your competition training and diet routine will now become part of your everyday lifestyle, especially if

you feel that they are beneficial and effortless changes that you enjoy. But there are definitely some things that you need to remember it’s beneficial you revert to, such as your iron, calcium, fibre, energy and hydration. Start by slowly reintroducing the foods you feel your body needs and wants again, particularly if you cut out fruits, healthy carbohydrates, dairy, red meat sources and wholegrains. Remember that it was the competition and panel of judges that required a stringent effort in order

for you to look your best on stage, but it is your body that requires a wealth of nutrients to nourish it back to normality in order to feel and function most effectively. It’s time to get your fruits and fibre back in, boost your calcium to take care of those bones, fuel up with delicious wholegrains to keep you energised, get your iron levels up with meats or meat alternatives and remember that it’s time to get back to you now.



A competition is an activity whereby you sacrifice and strive to gain or win something by establishing superiority over others — in this case, competing against others who have also been dieting, training and striving to gain the best and most aesthetically pleasing physique, determined by a panel of judges. Deconditioning yourself after such a dedicated grind can be really difficult, but there are some ways you can transition back into ‘normal’ life: • Celebrate your success with a fun photoshoot capturing your hard work so you can always look back on it and be proud of your achievement. • Learn from your lessons: write down how you think you can improve in case you want to compete again in the future, and then revisit your tips and ideas if and when that time comes. • Implement some of your new lifestyle changes from now on if they complement your lifestyle and you

are gaining healthy and maintainable benefits from them. If something no longer serves you, let it go! • Take a big breath and don’t compare yourself to your stage self! Get back into living and loving life without the heavy restrictions. You can always go back to preparing for another competition once you have had the welldeserved off-season your body requires, but right now you are no longer posing in front of a panel of judges. | November - December 2016 |


Motivation E BEEN MISSED! GET BACK IN TOUCH — YOU’V In case the sarcastic looks from others when you turned down a bowl of nachos or alcoholic beverages at a social gathering haven’t been obvious enough for you, let’s shine some light. You have had to be suitably selfish and decline social eating, drinking and indulging for good reason during the comp prep period. You have been completely immersed in the intensity of training, dieting and discipline that many people just don’t and can’t understand or appreciate simply because it’s not their ‘thing’.


Unfortunately, you have had to burrow into an impenetrable bubble of determination and selfishness that no disapproving friend, grain of sugar, drop of alcohol or bowl of nachos would ever dare to confront you about during your preparation, but now it’s all over.

If you can, then hats off to you sister and keep up the superpower! Otherwise, it’s a good idea to keep new wardrobe purchases to a minimum to avoid feeling pressured into fitting into a certain size of clothing.

It’s time to get back to your friends and social life! Ease back into being your old self by heading out with friends, enjoy a dinner, a bit of popcorn at the movies, a small glass of wine, ordering that side of mashed potato or nibbling on an entrée the way you did before and reconnect with your loved ones. After all, food is so much better when shared with loved ones!

Your clothes may be a little roomy following competition depletion, but remember that the body

Think hard about the sacrifices and hours spent training and dieting that you had to make in order to achieve your ‘stage self’ and then decide if you are really going to want to maintain it. Can you honestly continue the intensity of training and dieting while factoring in life, family, love, work and friendships without a negative backlash?

eventually needs to go back to being well-nourished again, and it is perfectly normal and healthy to return to your body’s ‘happy place’, size and body weight once the competition is over. Don’t exhaust yourself further by trying to stay in a smaller size of clothing, especially if it’s affecting your mood, relationships, selfesteem, positivity, energy levels and personality. You no doubt have a perfectly good rotation of clothing that will still look sensational on you with a couple of kilos back on your frame, because you are more toned now anyway. You’re not defined by a number on the back of a pair of jeans.


You may undoubtedly feel uneasy about eating particular foods and drinks, because you have just conditioned your brain to eat only what is beneficial to complement your ‘stage’ shape, but listen here girlfriends, life is just too short not to treat yourself, celebrate your hard work and live a little.

When the curtain closes and the competition is over, and once you have had your recovery and relaxation time, it is always beneficial to set a new goal. Goals are what keep us striving, motivated, determined and individualised. Decide on what you want to achieve next and start a fresh, new approach to achieving it one day at a time, just as you did with your stage self. You might want to go on an extreme sports holiday, do a photoshoot, start a new business venture, try CrossFit or event running or become amazing at yoga — whatever it is you choose to do next, just remember the only person you are in competition with offstage is yourself.

Remember to reconnect with the world that you knew and loved before all of the broccoli, brown rice, chicken and cardio. There’s always time to work off your indulgences in the gym the next day anyway!

Be the best, happiest and healthiest possible version of yourself every day, don’t compare yourself to your stage self, eat and train in a healthy, balanced rotation and know you are winning in the competition of life! }

BIANCA BALLINGER Bianca Ballinger is a Melbourne-based body transformation specialist, group itness instructor, PT and owner/operator of B Box Fitness. Bianca is an industry-recognised it mum who you can follow on Instagram @bianca.ballinger and


| November - December 2016 |







Do you have your training and nutrition sorted, but need to refine your approach to photo shoots and growing your career? Our Master Class will teach you how to maximise every photo shoot and share with you the keys to success in becoming a World Class Fitness Model! So if you’re serious about kickstarting your career as a fitness model, then register your interest now and let us get you Camera Ready!



e m o bec e l c s u am e n i h mac Bring up laggin g bodyparts and polish your phys with these four m ique ust-do machine s. BY JO E WUEBBEN

Training with machines has gotten a bad rap lately, as the disciples of functional fitness have all but deemed any exercise that doesn’t incorporate free weights (barbells, kettlebells, dumbbells or one’s own bodyweight) as useless and obsolete. We respectfully disagree. “Machines can take your training to another level, if you use them correctly,” says Liz Jackson, personal trainer, amateur figure competitor and co-owner of The Rack Gym in Ponca City, Oklahoma, USA. Using machines on a regular basis can enhance definition, increase muscle size, improve explosiveness and boost strength, according to Jackson. And because they move through a specific pathway, machines are ideal for beginners who are unsure of correct form, thereby protecting them from injury and teaching them the ropes. Machines can also help bring up bodyparts that often get overpowered by larger muscle groups during compound moves. For instance, the calves get steamrolled by the quads and glutes during a squat and the triceps are sidelined as assisting muscles in a bench press. Being able to single out those muscles on machines such as a donkey calf raise or a cable rope pressdown means you can bring up not only their shape to create balance, but also their unique power and strength. Your gym likely has a gamut of machines to choose from, but these four are ‘must-do’s’ for a well-rounded program that targets the total body in a myriad of ways. Definitely don’t ditch the free weights; just complement them with these magnificent machines and you’ll be stronger and more balanced in the long run.


| November - December 2016 |


#1 must-do machine


hack squat Muscle coverage: glutes, quads, hamstrings, calves “Most women skirt away from the hack squat due to lack of knowledge of how to use it,” Jackson says. But it’s just as easy as a leg press; you’re just in a diferent position. In fact, the hack better mimics a traditional squat by keeping the feet stationary while your body moves up and down. It also allows for a greater variety of foot placements to target diferent areas of the lower body than a free-weight barbell squat.



Keep your feet wide and high on the platform (outside shoulder width), and press through the heels to target the glutes and hamstrings. To emphasise the quads, space your feet hip-width apart in the middle of the platform. To balance your legs, do single-legged hack squats with lighter weight, placing the working foot up high on the platform and raising the non-working leg up in front of you.

OxygenmagAU | November - December 2016 |



ine #2 o mach must-d

assisted dip/pull-up Muscle coverage: chest, back, shoulders, triceps, biceps Pull-ups and dips are a necessary evil if you want to build strength and size in your upper body. But no worries if you can’t do them solo: this machine can take you from zero to 10 (or 20 or 30) in short shrift. The machine ofsets some of your bodyweight with air pressure or weight plates, allowing you to do pull-ups and dips with proper form, helping develop strength in the correct neural pathways. “[This machine is] often used as a crutch, though, so you have to use it properly to help you progress,” Jackson warns. Start with an assisted weight that makes a pull-up or dip possible for several reps and decrease that weight incrementally each week until you aren’t using any at all, she recommends. Keep your elbows in close to your sides, and make your body vertical during a dip to target the triceps. To emphasise the pecs, lean forward during dips so your chest is angled toward the floor. When doing pull-ups, use all available grips — wide overhand, narrow underhand, neutral, etc. — to build strength at varying angles.

must-do machine #3

cable column

For bent-over rows, use a straight-bar attachment on the lowest pulley setting and alternate between overhand (palms down) and underhand (palms up) grips. For arms, try a hammer curl using a rope attachment on the lowest setting for biceps and the same rope on the highest setting for triceps pressdowns. Try positioning the cable pulley on the lower, middle and upper settings to hit the chest from all angles within the same workout.


| November - December 2016 |


Muscle coverage: full body The No. 1 benefit of cables is guaranteed constant tension so the muscles never get a chance to rest. “I also love the versatility that cables provide,” Jackson says. “Not only can I work the negative movement more efectively with each rep, but I can do so from a variety of angles and can quickly change my weights for pyramids or burnout sets.” Jackson particularly likes this machine for back training, even though it’s often called the ‘cable crossover’ station in reference to chest work. “You can stimulate diferent areas of your back depending on your choice of attachments — rope, straight-bar, V-bar attachments and the like,” Jackson says.

Training must-do machine #4

smith machine Muscle coverage: full body Because the bar is locked into a fixed path of motion, fewer stabilising muscles are called into play with a Smith machine, which to some people speaks to a design flaw. But this limitation actually has its benefits, namely the ability to overload a particular muscle group with more weight than you’d use during the free-weight version of the exercise. Consider a barbell squat: keeping the bar balanced as you lower and rise limits how much weight you can use. With a Smith, however, the machine does the balancing for you, allowing you to pile on more weight. “The Smith is also great for lifting solo, as it acts as a spotter,” Jackson says. Although most people use the Smith machine for legs, it really is a total-body machine if you’re creative. } Try a one-arm overhead press to promote balance in your shoulders: sit sideways on a flat bench and grasp the direct centre of the bar with your palm facing inward. Because balance is taken care of with the Smith, try a one-legged Romanian deadlift. You’ll be able to go heavier and will hit the hamstrings with more resistance.


machine sample routine

Try these upper- and lower-body workouts, designed by Liz Jackson, that use these four machines and more. Do each routine twice a week to hit your body from head to toe. Lower Body Warm-up: Do five minutes on a cardio machine of your choice, followed by one minute of bodyweight squats. Exercise Hack squat (feet high and wide) Hack squat (feet midplatform and narrow) Smith machine one-legged Romanian deadlift Lying leg curl

Sets 3 3 3 3

Reps 8-12* 8-12* 10 per leg 10

*If you reach 12 reps, increase weight the next set.

Upper Body Warm-up: Do five minutes on a cardio machine of choice followed by one minute of push-ups. Exercise Assisted pull-up (warm-up) Assisted pull-up Cable bent-over straight-bar row** Assisted dip (leaning forward) Assisted dip (body upright) Cable hammer curl

Sets 1 3 4 3 3 3

Reps 15-20 8* 8-12 10-15*** 12 12

*Choose a weight that allows you to barely get eight reps. **Alternate between overhand and underhand grip. ***Choose a weight with which you reach failure around 10 to 15 reps.


OxygenmagAU | November - December 2016 |




Competition allows us to feel the pride that comes from accomplishment, of having to work for something and finally seeing the outcome of those efforts. Competition brings an amazing opportunity for selfimprovement and developing your confidence. Life works better if we have goals and a sense of competition, both within ourselves driving us to be better and when participating in a fitness competition. Competition is necessary because striving for a particular outcome, despite troubles or setbacks along the way, encourages perseverance and persistence.


It does not always mean winning first place, and not placing is okay. So why do we feel letdown if we don’t get a placing and what can be done to improve? I encourage you to think about the reasons why you are competing and adjusting your reasons why so you don’t view winning as the only positive outcome. It’s also important to understand that every competitor can improve, and you need to take steps to assess your preparation and implement these changes as you look to plan a future goal after each competition.



teve Jobs and Nelson Mandela didn’t become the best at what they did or achieve amazing feats by staying the same. They worked, strove and experienced failure and setbacks many times before becoming the people we now revere them for being.

As a judge for many years, I am often asked by competitors to give feedback. I love it when I am contacted, as this feedback can guide the competitor’s future preparation and goal-setting. My feedback almost always comes back to the following seven steps.

| November - December 2016 |








Judges need to see more than just a gr eat body. So what they look ing for ex are actly? In most Physique co mpetitions, the be st body wins, but in Bikini and Fitnes When you choose your competition s, there is more em ev ph en asis on the best t and federation, overall stage presen examine the specifi tation. c event and catego ry re qu on the federation w irements ebsite. There is us My biggest tip is to ually detailed command attentio information you ca n as soon as you w n download, and yo onstage. Your aim alk u can also view pa should be to draw event photos and vi st th e eyes of the judges deo footage. toward you throug hout the assessmen t rounds. You need be aware that the ju These competition to dges are always ob guidelines will list se th rving you until yo e various categorie leave the stage. and the criteria for u s each. It’s a good ide a to sit down with your coach and disc uss where you will In the comparison fit best and then rounds, which com adjust your trainin prise the quarter g and stage prepar turns, the judges w ation accordingly. ant to see you stand in a flattering pose that best showcase By identifying wha s your body. In the t the judges are look front pose, you will ing for, you can have a wide stance work on these aspe with your weight cts, which may be shifted on to one leg different for each hand on one hip an competition. For ex ,a d the other hand pl ample, in a federat aced to your side. Yo io n that is look ing fo should also work on a more muscular lo u r ok, then focus on em side and back pose s to accentuate your phasising particular best points. poses that highlight your most muscular body parts. Or perhaps you are en tering a competitio The judges are attra n w cted to the particu ith a theme-wear round; if so, take tim lar poses you choo your smile, your ga e in choosing an am se, ze az , bikini, and a beau in will wow the crow g costume that tif ul hairstyle and d! By familiarising m ak eu p an d a flawless, dark ta yourself with spec criteria, you know n. ific where to focus your time and energy fo It is important not each competition. r to overdo it though . You should be ca not to overembelli reful sh poses and facial Training for a show expressions. Keep takes more than ha it classy, with just a rd to work and uch of sex appeal. dedication. It take The judges allow s lifestyle changes accessories, but m and commitment ake sure they are no the sport, as well as to t too distracting, as proper education an this takes away fro m the presentation d coaching. Make sure you set a reas of your physique. onable timeline fo r a sh ow Pr support system an esentation include , have a strong d a knowledgeable s hair, makeup, sk in tone and the coach or trainer in quality of your tan. your corner. If the judges score a model low in thes areas, it will affect e her overall placing. Your makeup mus be flattering, and yo t ur hair needs to be voluminous, but no too pageant-like. An t other criterion that judges score is sk in quality, which mus t be smooth with a healthy glow as w as tight and toned. ell Another important aspect of presenta tion is the bikini its If the colour, shap elf. e and cut of your bi kini are not flatterin your score will suffe g, r. The right bikini for your body can create a more glam orous and flatterin g look and make a significant differenc e to your score. Lastly, for a compe titor to score high marks with the judg they need to have es, an overall look that is marketable. From the judges’ perspec tive, the questions they ask themselve as they look at each s model are, ‘Could she potentially help build a brand or pr oduct?’ and ‘Could she help increase sa of a magazine if sh les e were on its cover?’ Try to exude the conf idence and pe rsonality of a wom an who knows she’s going places ! | November - December 2016 |


Motivation 3. FINAL-WEEK PREPARATION The final week leading up to your show is a time when emotions run high and stress levels take over your normal calm personality, but it does not have to be this way. Beauty appointments take time, and it is important to book in advance and write these into your day-by-day plan for the final week. Appointments should include hair colouring, waxing, tanning and also hair and makeup styling for competition day. Practice posing! I can’t stress this enough. Even though I have won competitions, I still practice a lot in the week leading up to a competition, as I feel it gets me into the right headspace to step on stage. It is also vital to start your posing at least four to six months prior to your competition date, as it takes many lessons to learn a routine and poses to suit your body. It’ll be worth the extra time and effort, I promise!

4. A HASSLE-FREE COMPETITION DAY If you have ever watched a show, you will no doubt see some of the ‘bloopers’ where a competitor is called out and the MC nervously waits as no one shows up! It’s important to be organised backstage and know how long you have to get changed, especially if you have multiple rounds, including sportswear, theme wear and/or evening wear. Pack your bag for the show ahead of time; don’t wait until the last minute. This also goes for prepping your food and locating the salon for hair and makeup and then thinking about how long it will take to get to the venue, plus what time the promoter wants you to be there. Every show is different, so make sure you familiarise yourself with the running order and print out a copy to carry in your bag on competition day.


Stay off forums and avoid asking strangers for advice. Rookie mistake number one. Do not spend your nights looking up questions on forums such as, ‘How many cheat meals are okay for prep?’ ‘How many fatburners should I take, and which ones?’ and ‘What’s the best calorie range for a Bikini competitor?’


Please just don’t do this. It will not help you whatsoever, because these people will provide you with biased, generalised information based on their own experiences, not your body’s needs. This is why you need to hire a coach you trust. Take only their advice throughout the entirety of your prep. Find someone you trust who tailors everything to your specific needs. | November - December 2016 |



recluse in order to compete. You do not need to be a social and still have a great prep. You can relax, have fun, go out ay night even though your If you stay inside on a Saturd just one hour, you will most friends beg you to go out for h h other people going throug likely feel the need to bond wit to lead y ma is Th forums). the same thing as you (online o you trust, which in turn wh ch, coa n ow r questioning you to (cortisol), which may crave could cause stress responses to you lead l wil it n the and ?’), be fed (‘Where’s the chocolate ng get motivated in the morni be exhausted and too tired to for a great training session. orate competing into your life You want to be able to incorp — not make it your life. ons I’ve learnt from my many One of the most important less not to take life so seriously. years of competing is to try still Learn to have some fun and Remember, life is for living. t balance. stay focused. That’s the perfec

if you are new to First and foremost (especially guided on what training are competing) make sure you ensures an easy transition to do post-competition. This s you to have a structured to your next goal and enable can relax knowing that you training plan to follow. You gram that will keep you have an enjoyable training pro rd to each session. motivated and looking forwa hard to enjoy clean eating, After a competition it can be ct diet. Try to avoid especially if you followed a stri be feared and instead use to ing looking at food as someth on and what makes your your knowledge about nutriti reverse diet, for example, body feel good. By having a to worry about, because you shouldn’t have anything se slowly without becoming you’re tak ing a calorie increa ssed about what you eat. obsessive, controlling and stre

“One of the most important lessons I’ve learnt from my many years of competing is to try not to take life so seriously. Remember, life is for living. Learn to have some fun and still stay focused. That’s the perfect balance.” TAKE-HOME MESSAGE When you step offstage, keep in mind that it isn’t all about winning! You have no control over the judges’ opinions or who shows up to compete against you. Regardless of your scoring or placing, you should be extremely proud of yourself for committing to months of preparation, stepping on that stage and giving it all you’ve got.

We can sometimes get caught in a cycle of negative thinking if we do not achieve a placing.

without a trophy. Reassess your preparation and look ahead to future goals.

Without competition there is no race, there is no journey and there is no celebration when you’ve done more than you ever thought possible — so don’t give up if you come home

Contact the judges for feedback, make notes with your coach and then formulate a new plan to take you to the next level that you want to achieve. You can achieve anything you set your mind to! }

AMELIA RICCI Amelia is a personal trainer, Pilates instructor and yoga teacher with 20 years’ experience. Certiied with Fitness Australia, her mission is to educate and inspire women to achieve their best body ever with a simple approach: no fads, no gimmicks. Amelia’s qualiications include personal training and group itness accreditation and Master of Business and Bachelor of Business degrees. Amelia believes perfection is boring and the way to feel great is to eat fresh, clean foods, train hard, love yourself and never stop learning. As a two-time Fitness Model Champion and mentor to Australia’s successful itness and bikini models, Amelia enjoys working in her business, Living Beauty Fitness. Amelia has launched a new e-book, which contains all of her health and itness principles in one handy guide, at For delicious recipes, follow Amelia’s blog on her Facebook page, Amelia Ricci – Sports Model & Fitness Trainer, or Instagram livingbeautyamelia | November - December 2016 |




Like what you’ve been reading? Then subscribe to Oxygen magazine today for $49.95 and have the latest and greatest in results-based training, nutrition and female fitness delivered to your doorstep all year!


ur mission at Oxygen magazine is simple: to provide you, our readers, with the best in training, nutritional and motivational features designed to help you achieve your health, lifestyle and fitness goals.

So if you want to tone up and lose weight, to take back control of your body and life, or you just need trusted fitness advice, expertise and motivation all in one place then get your hands on a subscription to Oxygen magazine today!

Plus, by becoming an Oxygen subscriber, you’ll make sure that you: GET IT FIRST – Your magazine will be delivered to your doorstep every issue before it hits newsstands.

SUBSCRIBE NOW YES! I’d like to subscribe to Oxygen Magazine for one year (6 issues) for only $49.95 YES! I’d like to subscribe for two years (12 issues) for only $90.00 YES! I’d like to buy my friend a one-year subscription to Oxygen magazine for only $49.95

MY DETAILS (block letters please) Mr/Mrs/Miss/Ms


GUARD AGAINST PRICE INCREASES – Being part of our subscription base means that you can lock in our price for as long as you stay a subscriber. NEVER MISS AN ISSUE – By subscribing, you’re guaranteed to never miss out on the latest and greatest in female fitness content from Australia and around the world.






PAYMENT DETAILS Please charge my: Visa



Card No:

Expiry date __________ CVC_________ Cardholder name ___________________________ Cardholder signature ________________________

SUBSCRIBE TODAY IN FOUR EASY WAYS Call (07) 5574 5560 Monday to Friday 9am to 6pm AEST Complete the payment form below and post to Oxygen Magazine Australia & New Zealand, PO Box 199, Runaway Bay, QLD 4216 Scan and email the completed payment form below to Head online to

I do not wish to receive any promotional material.

Guarantee: If at any time, for any reason, you are not completely satisfied with your subscription, you may cancel and receive a full refund on all unsent issues. Return this form today to enter all draws and start your subscription with the next issue!

Post to Oxygen Magazine Australia and New Zealand, PO Box 199, Runaway Bay QLD 4216


are you following a high-fad diet? If you found it on social media or somewhere else on the Internet, chances are you are. BY BELINDA POTTER Oh, how exciting! You’ve bought the supplement, the cookbook, the pulverising blender. You’ve signed up for the instalment plan and joined the Facebook group.


| November - December 2016 |

You’re one of the tribe, cutting-edge, and heaven help any of your work colleagues who glance curiously sideways at your lunch… They’re just begging to be ‘converted’— they just don’t know it yet.


hether you are chugging meal replacement shakes like beers at Oktoberfest or throwing back handfuls of overpriced exotic supplements from the Amazon that no one quite knows how to pronounce, omitting entire food groups, fasting intermittently, or merely counting points, calories, macros or grams of carbs or fats, then you, my dear, are following a high-fad diet. Of course, that is but a short list — there are others, so many others, but I have a word count and you get the idea. Granted, they can be very convincing, with their flashy graphics of magically shrinking waistlines, pseudoscience and (paid) testimonials from ‘real’ people whose ‘results are not typical’ it reads in the teeniest of tiny fineprint. But deep down we know that dieting is absurd. The research tells us time and tim again that 95 per cent of people who follow a diet fail and regain all of their weight with interest, but we do it anyway.

DIETING GIVES US HOPE. It doesn’t matter that your body type is nothing like the girl on the box or the glossy book cover. Pfft, minor detail. You imagine what your life would be like if you could even come close to inhabiting a body like hers. You’d be beautiful, sexy, successful at work, other women would be in awe of your steely determination to deny your most basic primal urge — the one to eat — and you’d be the star of your very own real-life Bachelorette (the trashy American version) where guys want to fight one another to demonstrate the depths of their affection. Nothing spells l-o-v-e like a bit of biff, right? At the moment we do ‘that thing’ where we superimpose our head on to her body and imagine how fantastically different our life could be, we don’t just buy the supplement or diet or contraption; we buy into the promise of it being somehow life-changing. Reality check: many of us just aren’t built to obtain that body, let alone sustain it without great (yes, great) personal sacrifice and detriment to the quality of every other aspect of our lives. For the majority of us, it’s a scam of epic proportions. Do people get results? Sure they do, but not of the lasting kind.

It’s funny how people always say that the diet worked when they stuck to it. Der. The question begs, if the effort was worth the outcome then why didn’t you stick to the diet for good? Well, it just wasn’t sustainable and you’ve gotta live, right? I agree. You do. So the diet actually didn’t work at all, did it? It’s time to redefine your definition of success or risk the insanity of going on and off diets your whole life in search of the mythical dietary ‘magic bullet’.

WHAT’S THE ANSWER? If you’re looking for some revelation, another fad diet in disguise perhaps, then you may as well stop reading because I am over prescribing those. Let’s be real: they are pointless and no one follows them anyway. The only thing that I can promise you is a certain degree of calm and freedom when you don’t get so uptight about following someone else’s food rules, especially if they just make you plain old hungry and miserable. Don’t misconstrue this sentiment. I am not giving you permission to ‘trash your temple’, metaphorically speaking. You still need to apply some nutritional self-care, but this should come naturally, almost effortlessly, when you get ‘real’ with your food choices and honour your hunger. What do I mean by ‘nutritional self-care’? Looking after yourself with food means eating foods that are as close to nature as possible in the quantities that your body needs to be satisfied. I acknowledge that may not be groundbreaking advice; I certainly won’t be able to trademark it and it’s hardly made me a fortune, but it’s honest and sound. Your body knows how to look after its weight; it intrinsically knows what foods make you feel light and energised and the ones that make you feel like crap. So pay attention. Doing this effectively requires you to tune in to your body, a skill that we were hard-wired with at birth, yet seem to spend the majority of our adult lives trying to ignore, dampen or bully. Your body is not your enemy; it’s your greatest ally. So don’t be scared to feel your hunger and know what you are hungry for. It won’t always be food (and that’s perfectly natural too), but when it is, just eat for goodness sake — eat. }


How quickly



| November - December 2016 |



find it interesting how I can go from being in a good place and quite happy within myself one moment to being in a place of mixed emotions, such as fear and worry, and turmoil the next. The common denominator for these emotions is that they are all in my mind and concern either the future, the past or a bit of both. My reality can change quite dramatically within a very short time, whether it’s from a thought, phone call, conversation or an action. Whatever way I address it, the fact remains that I am living my life just as everybody else is living theirs. We all have our ‘normal’ method or way of living our lives. Many of us are lucky to have a good circle of friends who have a view of normal that is similar to ours. This is what is called resonance, which means that we connect with another person (male or female) on a deeper level within many areas of their life.


From my experience, we can resonate with another person for a short time or a long time. This resonation comes to an end when either of the parties starts to grow beyond a level the other is comfortable with. This doesn’t mean the person is intentionally moving away from the other; it simply means they are looking for more enjoyment in their life in the way they see fit, whether it be from changing relationships, job, place of residence, friends and more. When we are having a shift in resonance, we need to address this shift with many changes in our life. Sometimes these changes can be very big and involve ending a relationship or marriage or changing employment, which could mean changing occupation or moving to a new home in a suburb that we have never lived in before. Making a change in any of these areas can be a stressor for many of us, as there is usually a lot of planning and action needed for the change to be successful.

More often than not, when a relationship or marriage ends, there is usually a change of residence too. Here are two big things that can take over us emotionally if we don’t keep some sort of control over them. This is a change in our reality and is where the door opens to an array of emotions such as the fear and worry I mentioned earlier. Feeling in a state of turmoil, our reality can go exactly where our imagination wants to take it: into the future, which is the unknown and nothing more than a guess for us, or back to the past, which we can’t change. We can either wish for something to happen or fear something happening. If we are imagining a fearful future, it’s a fast track to self-destruction and can lead to much anxiety. This is the point where we need to grab hold of our imagination as soon as possible, because seconds can turn into minutes, minutes can turn into hours, hours can turn into days and days can turn into months. Or, on the opposite end of the spectrum, we can be stuck in the past thought process, which can be equally as destructive. Both sides of the moment (past and future) can be felt very harshly by an individual. Some people are almost obsessed with their future to the point that their health is suffering. This is due to the emotional suffering manifesting over to physical suffering. I have personally lived (and still do to a certain extent) the transition of emotional suffering over to physical suffering quite a few times throughout my life. Each time I was (or am) aware of the cause, but I couldn’t address it until either I or others took certain actions and resolved matters.

don’t know where to start, then (as many self-made successful people shout out) we need to start with a change within ourself. Start with the person looking back at you in the mirror. Where do you start to make the reality you see in your dreams? Ask this question to 10 people and you would get 10 different answers. All of the answers may not resonate with you, but they are right for the person who answered them. You can then take the percentage that you feel you can use, or tweak, and put it toward your reality dream. The next move is to have a plan of not allowing your imagination to take you to a stressful place, but rather to a positive place of visioning where you wish your reality to be. To action this is as hard as it sounds, but plenty of practice will make it easier for you to identify when your imagination is taking you to failure or success. The more you action the reality-change plan, the more it starts to become a reality. You need to believe that you truly deserve the reality change. Surround yourself with those who are smarter than you — people who know a truckload more about subjects that are your weaknesses. From this, you learn and grow, and take the information needed for your reality-change journey. You are only as strong as your weakest point, after all. Be open to constructive criticism, learn from it and grow. Grow by using an affirmation such as, ‘My reality at this time isn’t perfect, but it is perfect for this time’. }

My point is that we are in control of our reality and our reality is not in charge of us. If we want our reality to change, but really

“We are in control of our reality and our reality is not in charge of us.” OxygenmagAU


OxygenmagAU | November - December 2016 |




to im | PH pr OTO ov GR AP ey HY DA ou LL A rp SO L SE os N| ing HA IR A . ND IN












Us ing ATE Pil DB at YT AR es Y







| November - December 2016 |



ilates is capable of working wonders for both our body and mind. It improves posture and alignment, increases strength and flexibility as well as sharpening mental focus and teaching us how to bring breath into our movements. These are just some of the components that are required when you pose — either on stage or for a photoshoot. Another vital aspect of posing is actually being able to comfortably attain and hold the required position. It is amazing how many people have such limited range of motion that this proves really difficult.

We spend so much of our time moving and training in the sagittal plane (which divides the body into left and right halves) that we tend to lose range in rotation and side flexion. Both of these movements are crucial, not just for posing, but also for everyday life. This Pilates series will allow you to increase your range of movement in rotation and side flexion (which is required in many poses) as well as massively challenge your core and obliques. Two for the price of one!

MERMAID Start in a mermaid sitting position. Inhale to prepare and exhale as you reach your arm over your head stretching through the side of your body. Repeat for 10 reps and then repeat on left side.

SIDE-TO-SIDE Start lying on your back with legs in a tabletop position and arms out to the sides. Maintain that angle of your knees as you slowly rotate your hips over to the right and your head looks to the left. Do not let your shoulders lift off the floor, and keep your knees stacked on top of each other. Draw your knees back in and then over to the other side. Repeat 10 reps.



OxygenmagAU | November - December 2016 |





Execute the same as the side-to-side, but keep your legs straight throughout the movement.

Start as you do with the pendulum, lying on your back with your legs straight up to the ceiling. Inhale to prepare and exhale to drop your legs over to the right, keeping them stacked on top of each other. Slowly lower your legs toward the floor as you swing them (with control) across to the left side and then back up to centre again. Repeat on the left. Repeat entire sequence six times alternating sides.

SNAKE Start in a side plank position and place your top foot on the floor in front of the bottom foot. As you exhale, dive your top arm underneath your body (past your bottom knee) lifting your hips and twisting your torso. Inhale to return to side plank position. Repeat 3-5 reps and then repeat on the other side.

SPINE STRETCH Start seated with your back straight and legs straight out in front of you. If you cannot maintain a straight spine in this position, then prop yourself up by sitting on a bolster or rolled-up towel. Reach your arms out to the sides and lengthen your spine as much as possible. Inhale to prepare, and as you exhale twist your torso as far as you can to the right without shifting your hips. Inhale to return to centre. Exhale to twist to the left. Repeat sequence 10 reps.


| November - December 2016 |

TARYN POLOVIN Taryn has a degree in exercise science with postgraduate studies in sports nutrition as well as a full studio Pilates certiication. She is an international instructor and regularly presents at both Pilates and itness conferences. Taryn hosted and was the creative director of the international itness show Aerobics Oz Style and has been involved in the health and itness industry for more than 15 years.




Competitor Profile







| November - December 2016 |

Competitor Profile





OxygenmagAU | November - December 2016 |


Competitor Profile

RACHEL DILLON WBFF PRO TITLE: Miss WBFF Bikini World Pro INSTAGRAM: racheldillonwbffpro FACEBOOK: Bodies by Rachel Why did you want to become a WBFF Pro? I wanted a challenge, I wanted to be able to inspire others to challenge themselves too, and I wanted to be a part of a family that pushed and encouraged each other to be the best they could be. Go-to post-workout meal?

What’s the one training move you swear by and why? Hip thrusts! Nothing builds the booty more! Biggest lesson you have learnt from competing? To be you! Stay real and stay true to yourself. You are capable of more than you know.

Protein smoothie with chocolate WPI, blueberries, banana, oats, spinach, goji berries, ice and water. Since shooting with Oxygen, Rachel competed in the WBFF World Championships in Toronto and became the new Bikini World Champion. After finding out she won she said on her Insatgram: “ABSOLUTELY SPEECHLESS! WBFF World Champion! I cannot believe it! I am so overwhelmed by the support I have had! Thank you everyone so much! Most amazing night!”

HATTIE BOYDLE WBFF PRO TITLE: Miss WBFF Fitness World Pro INSTAGRAM: hattieboydle FACEBOOK: The Sports Model Project and Hattie Boydle Performance Coach Why did you want to become a WBFF Pro?

What’s the one training move you swear by and why?

What attracted me to the WBFF was the standard of the women competing in the shows. The WBFF has many inspirational athletes, and I wanted to be one of them. They are professional, beautiful and strong women. I wanted to be a WBFF Pro because in my heart, my dream is to become an educator and good role model for young women. I wanted to prove to people that you can be a professional fitness model naturally. So here I am.

The squat. It’s a full-body movement and can be tailored to anyone’s goal through its many variations (and the sets, reps and tempo you use).

Go-to post-workout meal? 30g walnuts, 4 egg whites, 200g sweet potato and a strong coffee!


| November - December 2016 |

Biggest lesson you have learnt from competing? Two things: strive for progress, not perfection. Perfection has a limit; progress doesn’t! And compete with yourself, because no one can compete with that. Since shooting with Oxygen, Hattie competed in the WBFF World Championships and is the new Fitness Model World Champion. After finding out she won she said on Instagram: “I won. I am now the World Champion and I wanted to thank you for your support. It’s been a lifetime of hard work and five years of concentrated effort to get to this point. All of the training and discipline has paid off.”

Competitor Profile

MARIJANA STOJIC WBFF PRO TITLE: Bikini Diva INSTAGRAM: marijana_stojic FACEBOOK: Marijana Stojic Best tip for anyone competing? First, discipline. The excitement will get you started and your drive will keep you going, but when it gets tough and you begin to question yourself, it’s your selfdiscipline that gets you to where you want to be. Second, find a coach who respects the investment you’re putting into you as much as you do — someone who has a healthy approach and someone you trust. Third, be you. Don’t compare yourself to others, because what works for others doesn’t necessarily work for you. If you’re dedicated, it’s going to pay off.

Why did you want to become a WBFF Pro? I’ve always challenged myself, pushed myself to grow and striven to reach the next level. Being part of the Pro family is a privilege; I am literally surrounded by the best of the best in WBFF. It’s a family. Go-to pre-workout meal? Steel-cut oats with banana and maple syrup.

One training move you swear by? Deadlifts. They’re the best all-over body workout whether you’re conditioning or building muscle. There is a fierce pleasure in holding all that weight in just your hands.

ALICIA GOWANS WBFF PRO TITLE: Fitness Diva and Australian WBFF Captain INSTAGRAM: aliciagowans_wbffpro FACEBOOK: Alicia Gowans Biggest lesson you have learnt from competing? Perhaps the biggest lesson for me came when I broke my back. Coming back from such a massive injury, I have learnt the importance of complete body maintenance, listening to your body and taking adequate de-load periods. I expect a lot from my body and have learnt that in order to get the most from your body, you have to give back to it with adequate rest, good nutrition and a solid focus on correct technique and good biomechanical foundations. One training move you swear by? Before my injury I would have said deadlifts; however, since being injured, my focus has shifted significantly. The most important aspect of training is the primers that I conduct prior




to every session to ensure my engagement, biomechanics and technique are all on point even before I touch a weight. Best part of being a WBFF Pro for Australia? Having the capacity to inspire others and change the landscape of women’s health and fitness is a huge part of being a WBFF Pro for me. Thanks to the work by the WBFF and its athletes, gone are the days where skinny is better. The WBFF has shown that strong beats skinny every day of the week, and it leads the way in marketing that stronger, fitter and healthier is better. Go-to post-workout meal? I particularly love Cajun crusted salmon with chilli beans or lemon chicken with homemade sweet potato wedges and asparagus … yum! | November - December 2016 |


Competitor Profile

GIORGIA PISCINA WBFF PRO TITLE: Bikini Diva INSTAGRAM: giorgia_piscina FACEBOOK: Giorgia ‘GiGi’ Piscina Best tip for anyone wanting to compete? Be sure to surround yourself with the right people — positive people who encourage and support you and your goal and want to see you succeed. Competing is a challenging journey and you will need all the love and support you can get throughout the process. The training move that’s helped the most with your physique? Squats are a huge part of my training regime, both bodyweight and weighted. There are just so many variations you can do to keep your workouts interesting! I mix up low-bar and high-bar barbell squats with box squats, jump squats, standing sumo squats and one-legged squats in my weekly routine.

Best part about being a WBFF Pro for Australia? The sense of family among the Australian WBFF team and how professional all the athletes are in conducting themselves and showing support to fellow competitors. It’s a great feeling to know you are surrounded by positive, like-minded people who you can call on at any time for guidance. Another huge positive about being a WBFF Pro for Australia is the endless opportunities it has brought about for me. This includes having the chance to compete on the world stage and travel to both Las Vegas and Canada, sponsorship and collaboration opportunities, photo shoots, and the biggest one for me was my selection as a final cast member for the TV Show WWE Tough Enough last year.

CHANTELLE RADZEVICIUS WBFF PRO TITLE: Bikini Diva INSTAGRAM: Chantelle_wbffpro FACEBOOK: Chantelle Radzevicius Biggest lesson you have learnt from competing? Don’t underestimate your potential. One training move you swear by? Hip thrusts. They really target the glutes and that is one area I love to work on the most. Best part about being a WBFF Pro for Australia? The federation, the people and the professionalism are all second to none and I am a part of one big, glamorous family. I am so lucky to represent an amazing country. I love how the WBFF


| November - December 2016 |

allows everyone to show off their hard work in the most gorgeous way possible and really feel like a star on stage. Favourite cheat meal? Mrs Fields cookies.

Competitor Profile

TASHA MACKENZIE WBFF PRO TITLE: Bikini Diva INSTAGRAM: Tasha.Mackenzie FACEBOOK: Tasha Mackenzie Best tip for anyone wanting to compete?

Why did you want to become a WBFF Pro?

Be yourself and be confident in who you are and how you want people to receive you. Too many days are wasted comparing ourselves to others and wishing we were somebody we are not. Everyone has their own strengths and weaknesses. Stay positive and aim for goals that better you on the inside as well as the outside.

I wanted to challenge myself and do something that would better my mind, body and soul. I wanted to show those who knew me and followed me on my social media that anything is possible if you set your mind to it.

The training move that’s helped the most with your physique? A whole range of training moves contributed to my body transforming the way it did for stage. What amazed me the most was that I didn’t do any cardio. All my training was weight training, with one HIIT session a week if I was lucky.

Favourite cheat meal? This was the hardest decision I had to make every week while comp prepping. I tried to mix it up, sometimes by finding new restaurants, but 50 per cent of the time, I was left disappointed. I have now learnt to stick to what I enjoy so I can reward myself once a week with no disappointment.

SALLY PORDAGE WBFF PRO TITLE: Bikini Diva INSTAGRAM: sallypordage Biggest lesson you have learnt from competing?

Why did you want to become a WBFF Pro?

The real meaning of hard work and dedication.

Because the WBFF supports and provides opportunities for their athletes like no other federation.

The training move that’s helped the most with your physique? Do I have to pick just one? Probably the squat as it’s a big compound movement and works so many different muscles.

Go-to post-workout meal? Lean meat and vegetables.

Congratulations to Australia promoter Ari Hamalainen w won the Promoter of the Year award at the 2016 WBFF who W Worlds 10 Year Anniversary Show!



OxygenmagAU | November - December 2016 |



a r g p u core

A y a w to n i a r t r u yo e r o c BY ERIN C



E, M S C

| November - December 2016 |








OxygenmagAU | November - December 2016 |




By now you’ve planked, mountain-climbed and woodchopped so much you could win the Lumberjack Olympics, all the while actively moving and strengthening your abdominal and core muscles. Now it’s time to stop. While the muscles of the legs and arms cause movement at the joints when they contract, your core muscles actually work to stop movement all day long. For example, your obliques and sidebody muscles work to resist the sideward pull of a heavy grocery bag, and your core protects your back while deadlifting, bracing your spine against the downward pull of gravity. This ability to brace your trunk against unwanted movement and outside forces is called core stifness. Not only does a stifer core transfer force more easily through the body, resulting in faster, more powerful movements, but it also increases the spine’s loading capacity. A stifer core means improved performance on heavy lifts such as squats, deadlifts, bench presses and shoulder presses, and lifting heavier translates into more muscle, more definition, increased fat-burn and a better physique. This workout is made up of moves that will challenge your ability to control the stifness of your core, requiring anti-rotational strength as well as unidirectional support. These moves train you to tighten your core and supporting muscles just the perfect amount to support your spine and transfer forces from the lower to the upper body (or vice versa) without wasting energy or risking injury.

Do a five- to 10-minute warm-up of some light cardio, followed by a series of dynamic stretches that includes cat/cow, side bends and some gentle trunk rotation, then begin the workout. Do each superset two times, resting no more than 15 to 30 seconds between moves and 90 seconds between supersets. You also can parcel out and blend these moves into your workout programming, incorporating them into your warm-ups before heavy lifts to wake up your core and get it ready to brace itself. EXERCISE


Suitcase carry - superset with -

Side plank with band row

Swiss ball stir the pot Superman

| November - December 2016 |

15 steps each side

10 to 15kg dumbbell

15 each side


15 each side

Medium-weight resistance band

15 each side

Medium-weight resistance band

15 each direction





Single-arm band chest press

- superset with -



TRX Pallof press

- superset with -




Learn how to properly brace your core with these steps: z Place your hands on the sides of your waist above your hipbones and press your fingers into your obliques. z Now tighten your abs as if getting ready to take a punch to the gut. Don’t crunch down or suck in your belly — you should feel no movement except perhaps a slight pushing of your abdominals into your fingers. z Now relax the brace just a little — not like a punch, but more like a tickle. z Practice changing the intensity of your core brace for several minutes. z Practice the brace when sitting, standing, rotating and walking. You should be able to maintain that stifness no matter what you’re doing.


Suitcase carry z Set-up: Hold a single, heavy dumbbell at your side with your chest lifted, shoulders down and back, spine neutral and hips level. ‘Crush’ the weight with your grip to activate your rotator-cuf muscles. z Action: Take 15 quick, small steps forward in a straight line. Turn around, switch hands, then return to the start. Stifen up: Pack your shoulder by allowing the weight of the dumbbell to draw your shoulder blade down and tight into your back, and engage your lats to keep it there. Then brace your opposite oblique to keep you upright and straight, resisting the pull of the weight to the side.

TRX Pallof press z Set-up: Anchor a TRX to a squat cage or pull-up bar. Adjust the straps to mid level and thread the handles through each other twice to get a single handle. Stand perpendicularly to the TRX anchor with a split stance, inside leg forward. Hold the handle with both hands at your chest, fingers laced, then walk your feet toward the anchor until you are suspended at a slight angle and there is tension on the TRX. z Action: Keeping your body straight from head to heels, press the TRX handle straight out and away from your chest and pause at full extension, then slowly return to the start. Do all reps on one side before switching. The greater the angle, the more diicult the exercise. Stifen up: As you press the handle away from you, tighten the outside oblique as the resistance increases. Note: if you’re slipping, place a 20kg plate (or two) underneath the anchor and prop your feet against it for support.



OxygenmagAU | November - December 2016 |



Side plank with band row z Set-up: Anchor a medium-weight resistance band to a stable object. Get into a side plank on your elbow with your hips and shoulders stacked facing the anchor, and hold the handle in your top hand, arm extended. Make sure there’s enough distance to create some tension in the band. z Action: Hold side plank as you pull the handle in toward your rib cage, pinching your shoulder blade down and back and keeping your elbow in tight to your side. Slowly return to the start. Do all reps on one side before switching. Stifen up: Engage your abs, back and glutes in both phases of the exercise to maintain your stability because the band will attempt to pull you forward.

Single-arm band chest press z Set-up: Anchor the band to a stable object just below shoulder height. Stand facing away from the anchor with your feet hipwidth apart. Take an overhand grip on the handle with your elbow bent and your arm lifted to shoulder height at your chest. z Move: Engage your core and press your hand forward and toward the midline of your body to full extension. Return it slowly to the starting position, making sure not to let your elbow go back past your rib cage. Do all reps on one side before switching. Stifen up: To increase intensity, double up the band by looping the handles through each other to make the band ‘heavier.’


| November - December 2016 |


Swiss ball stir the pot z Set-up: Get into plank with your elbows on a Swiss ball, feet just wider than shoulder-width apart. Your shoulders should be directly above your elbows, and you should have a neutral spine and a relatively straight line from your head to your heels. z Action: Keeping the rest of your body steady, roll the Swiss ball around by ‘stirring’ your elbows in small circles. The movement should come only from your shoulders and elbows — not from the trunk or lower body. Do 15 rotations in one direction, then switch. Stifen up: Keep the stirring movements slow and fluid to maintain core stifness throughout the entire move.

Superman z Set-up: Lie facedown with your arms and legs extended, shoulder blades packed to prevent shrugging. z Move: Lift your arms and legs of the floor simultaneously into a Superman, lifting as high as you can with your glutes and shoulders without arching your back. Maintain a neutral spine by engaging your abs (imagine pressing them into the floor) and keeping your gaze down. Hold for a count of five, then lower slowly back down. Stifen up: Up the ante by adding a ‘banana’ to the move. Keeping your core stif, roll on to your back without letting your arms or legs touch down. Once you’re faceup, lift your arms and legs slightly higher. Hold for five seconds, then roll back to Superman. Repeat for five reps in each position, alternating the direction of your roll each time. } | November - December 2016 |


Fitness Profile

A little SASS and a


ith a no-excuses demeanour and a strong passion for excellence, AnneMarie Lasserre is one of those rare people who commands attention as soon as she enters a room — but Anne-Marie wasn’t always this way. It took her some time to become the confident, self-assured and successful woman she is today, not only in the fitness industry, but within herself too.


As Anne-Marie got older, her mother’s tenacity through her father’s heart troubles always inspired her. She stepped into the fitness industry and became a gym manager at just 20 years old, and it didn’t come without trying times. However, with her mother in her thoughts and as someone who “would never back down from a hostile situation”, she earned the respect of her early gym participants.

As someone who has made health and fitness her life, Anne-Marie’s passion initially came from a place of concern for her father’s health. He was a fitness enthusiast and suffered a heart attack. The young Anne-Marie couldn’t understand how someone so “fit and strong” could experience something like that. It hit her family hard as they tried to do whatever was possible to help him.

Anne-Marie specifically remembers “starting out in a male-dominated area where the local members were a high percentage of burly abattoir workers or heavy-set tradies was hard,” and she explains that she “had to overcome a lot of preconceived ideas that a female trainer had no business on the gym floor and should stick to teaching aerobics classes and cleaning toilets”.

“My father’s heart attack plagued my thoughts for years,” Anne-Marie says.

With her drive and determination, she not only found confidence in the fitness industry, but she made a name for herself in it. Anne-Marie went on to build a career as a bodybuilder and fitness competitor, commanding the attention of the fitness world.

“I feared for him and how scared we had all become when Dad was told there was nothing they could do for him medically. “My mother never accepted this answer. She got busy with what she could do and explored every possible avenue. I’ll never forget her tenacity, and it framed the way I approached most of my challenges in the future.” Watching her father battle with his health condition and experience a bypass surgery was incredibly hard, but it sparked a fire within AnneMarie to become passionate and educated on all things fitness, nutrition and health.


| November - December 2016 |

While this drive and determination she possesses has usually been a positive attribute, allowing her to be courageous with the integrity of her clients’ wellbeing and ferocious toward achieving goals for business, sport and family honour, there have been times when it got in her way.

Fitness Profile ABOUT ANNE-MARIE LASSERRE Age 20: Manager of Dubbo RSL Health Club Age 24: Group exercise leader and responsible for special programming at Runaway Bay Sports Super Centre Age 25 to 40 (now): Self-employed at Body Beyond Aesthetic Training and Glamazon Prep Coaching; also owner of supplement store Saloon Protein & Tea Bar



OxygenmagAU | November - December 2016 |


Fitness Profile “Having drive and determination is one thing, but surviving on the border of a nervous breakdown is another,” she says. “For a while, I was ignoring the warning signs or not wanting to acknowledge that I was a high performer rather than a high achiever. I discovered this when something as simple as a missed appointment with my coach ricocheted into the biggest turning point in my athletic and professional career. “Back then, I had a tight schedule and not much patience, so when things did not go to plan, namely when someone was late, which would then make me late, I would explode into a pissed off array of emotion or be enraged for days.

“After being stood up for the second time by my coach, Jon Davie, and having a three-hour round trip, I avoided him for two weeks. When he called and offered (what seemed at the time) a feeble apology, and pointed out I was just as at fault, suddenly it was as if kerosene had been tipped down a volcano. “The eruption that flowed forth was thick and fast. He let me rant, he let me explode, he even allowed me to point out he had a God complex and if he couldn’t take me seriously, I would take my business elsewhere! “There was silence down the other end of the phone, then he asked, ‘Are you done?’ calmly and in his deep, knowing manner. ‘Yeah’, I offered

in one last attempt to feel heard. ‘You’re way too angry for a female; we need to get your hormones checked’, he explained. “While I tried to defend my integrity and point out his lateness was inexcusable, he asked, ‘Do you sleep? Like, at all?’ “That stopped me in my tracks. The truth was I found it very hard to sleep and would get an hour a night, if that, for years. “My coach sent me to the very talented Dr Ken Johnson, who conducted a series of blood and saliva tests and also did allergy and tolerance screening. My hormones were a mess and I had unexplained allergies and chronic inflammation throughout my cells.

“Over the next six months, we all worked together to try and support my body out of its hormonal shackles. My detox plan was strict and plain, but I was used to this from years of competing. “It was changing habits and my actual career that I found the hardest, even learning to laugh and smile regularly again.” Anne-Marie stopped all highimpact group exercise classes and was ‘banned’ from all cardio until her liver and cortisol settled down. And there were other lifestyle changes too. “I stopped starting work at 5am and ending at ridiculous times, I started seeing a sports

“I’ve learnt to trust your gut feeling and never put your health in the hands of someone who is not available to explain or guide you in and out of a situation.”


| November - December 2016 |

Fitness Profile

“Make a goal and harness yourself to the dream with a ferocious determination.”

psychologist, I practised finding joy in simple things again and stopped holding on to the past,” she says. “Eight months later, we won NABBA Figure Miss Universe in Southport, England, and my body responded like a fresh yearling to a racetrack. I was able to work right up to the date without needing time off.” After being back on track for some time, Anne-Marie had another turning point in her life. “Upon returning from an unsuccessful season over in the USA as an IFBB Pro Physique, I had to address what I had thought was a plaguing ITB (iliotibial band) condition,” she says. “My training was suffering, my work was suffering, as I was in pain constantly and living on anti-inflammatory medication just to get through the day and even more to sleep. “The specialist told me I had worn away all the cartilage in both my knees and the arthritis was spreading fast. She booked me in to have surgery and explained the procedure and the disfiguration that would go along with it — and then pointed out the small percentage of success.

“I did not take the news well. I became quite aggressive. This was not the first time ‘retirement’ had been offered in a statement by someone who didn’t really know me or have an emotional thought on how to handle my type of personality. I was not having it, not like this. “I took my reports back to my coach, Jon, and again we sought the help of Dr Johnson. He told us it wasn’t great and that on a normal knee, he would say ‘yes’ to surgery, but that I was not a normal person and could do extraordinary things. He suggested we try something different to gain a chance of avoiding surgery.” That ‘something different’ was PRP (Platelet-Rich Plasma), which is blood plasma that has been enriched with platelets and is injected into an injured site to stimulate the healing of bone and soft tissue. “After the first session, I had to rest two days totally and then try a light workout on the third,” Anne-Marie says. “My trainer put me through my paces and to our pleasant surprise I was almost back lifting what I was three years ago. Unfortunately, this anti-inflammatory mask only lasted four days.

“We then sculpted a very calm, assertive program for the progress of my training. We found ways around inflaming the knees and also keeping the physique wellbalanced aesthetically. “The decision was clear, though: my competitive years of Physique were over and my new challenge to return to Figure had started. “I sought treatment every month, and any niggle was noted and not avoided. I then shed 3kg of muscle and re-formed a more lithely shape to be competitive and give me more comfort just to walk around.” After overcoming these obstacles and spending years competing, most recently at the WBFF World Championships show late last August, Anne-Marie has learnt a number of things. “I’ve learnt to trust your gut feeling and never put your health in the hands of someone who is not available to explain or guide you in and out of a situation,” she says. “If a valid answer is unavailable from a coach, they are part of the problem and you should have the confidence to seek help elsewhere. | November - December 2016 |


Fitness Profile “I’ve learnt to present my best, not what was rewarded previously, and definitely not to adhere to a certain mould. Create or define your own X-factor.

is a blend of 80 per cent natural pea protein and 20 per cent lactose-free hydrolysed protein.

“I’ve sadly learnt that living in a disordered eating pattern has repercussions, and sometimes being focused on a goal will never outweigh the day your body asks you to pay the cheque for pushing past your own human limits.

“I also have Pea-Dro, which is the man-friendly mix, with the same breakdown and flavours. In our main distribution company, we also blend Wild Bull, a lowlactose and amino-enhanced WPI (whey protein isolate) with an extra flavour of Mango Coconut.”

“Plan, adapt, chart and make small changes often with assertive patience. That’s my strategy and mantra that is vital to success in the sport of bodybuilding.”

While Anne-Marie sure knows how to keep busy, she also knows the importance of downtime.

After finding ways around almost everything in her path and succeeding despite the challenges she faced, Anne-Marie still found it hard to find a protein supplement that worked for her. So with her passion for health that formed years earlier during her father’s heart troubles, combined with her tenacious nature learnt from her mother, she created her own.

“Most weekends for the

past 12 months have been spent outside,” she says. “As most of my training since my diagnosed injuries has kept me pent-up inside of gyms, I can’t stand being inside.”

“So Sass by Lasserre was born, as I needed a protein that suited my needs as an athlete and was gentle on my delicate stomach,” she says.

Passionate about horse riding from a young age, Anne-Marie has now returned to riding in her spare time.

“We opened Saloon Protein & Tea Bar two years ago, and as I was blending my own products from raw products, I was still heavily involved with preps for other athletes and transformation clients. I offered an alternative to the current brands and pointed out the pros and cons of buying protein.

“After the WBFF World Championships show in August 2015, I invested in my first horse after 15 years’ absence from the scene,” she says. “The horsey family has now grown to three of different levels of training, so I fill my weekend up in mostly horsey endeavours.”

“There’s no point using one that is the best for you if you can’t drink it or dread the taste of it. You have to have something that complements your day, not makes you cringe. “That’s why Sass by Lasserre has four different flavours: Caramelised Banana, Chocolate Almond, Vanilla Marshmellow and the newly blended Strawberry and Crème. My protein


As one lady who will let nothing stand in her way, Anne-Marie has one final piece of advice all women can use to go after their fitness, career and life goals. “Make a goal and harness yourself to the dream with a ferocious determination,” she says. “No matter what the opinions of others are, ‘a lion doesn’t lose sleep over the opinion of sheep’.” }

| November - December 2016 |

“No matter what the opinions of others are, ‘a lion doesn’t lose sleep over the opinion of sheep’.”

For ladies who take charge No bloating No cramping High protein Plant based for sensitive tummies

Strive to survive and conquer your cosmopolitan life!

Proudly Australian Owned Company WWW.WRANGLERNUTRITION.COM sassbylasserre



Imagine L

ife ultimately means taking the responsibility to find the right answer to problems and to fulfil tasks that are constantly set for us. In his book Man’s Search for Meaning, Viktor Frankl asserts that ‘the will to meaning’ is the basic motivation for human life. He notes the wisdom of Nietzsche’s words: “He who has a why to live for can bear almost any how.” This offers us all an avenue to greater meaning and purpose in our own lives — a way to transcend suffering and find significance in the act of living.


Create your own movie Life is a movie in which you have the leading role, if you choose to take it; do you want to be the star of your life? We carry out different roles — a writer to provide a vision, a producer to create belief, a director to maximise potential and a star to carry it all off. The choices can amount to creating an award-winning production or a home movie that stays in the garage. So what is the quality of your movie now — poor, average or outstanding? We go to the movies to enjoy ourselves, maybe by laughing or feeling suspense or getting a fright. Movies work because we suspend our disbelief and give ourselves permission to engage in a fantasy or other world. Quite often people are missing this; that’s why they go. So why can’t our life experience be like our movie experience? Because people tend to focus on the lows. Imagine if you could suspend disbelief all the time and be the star of your own movie.


| November - December 2016 |

Motivation We all have areas of our lives that demand more focus. Therefore, you need to: • discover who you are • determine if it is working now

Vision statement, values and roles It is important to consider your vision statement, values and the roles you perform in life.

• ascertain if you have everything you want at the moment, and

Your vision statement is what your life is about. What have you devoted your time and talents to? A vision statement becomes a personal standard for you, a self-created road map of how you will choose to live amid the unpredictable circumstances and emotions that affect your life. An example may be ‘to act in a manner that brings out the best in me and those important to me — especially when it might be most justifiable to act otherwise’.

Let’s take all of the preceding work you have completed and go to the next level. List all the things you would like to achieve, receive and experience — that is, more focus on the right areas. What are your passions, what do you want and love doing?

Values are our highest priorities in life that drive us — for instance, adventure, balance, beauty, career, compassion, courage, education, fitness, gratitude, humour, integrity, love, loyalty, patience, respect, spirituality and teamwork. Roles describe areas of responsibility in our lives — for instance, volunteer, employee, artist, facilitator, account manager, leader, wife/mother, manager, coach or athlete.

• decide what your quality of life is.

Let your mind run wild and write down notes about the following: • dreams you once had that you want to turn into reality

go in life. By knowing precisely what you want to achieve, you know what you have to concentrate on and improve versus what is merely a distraction. Goal-setting gives you long-term vision and short-term motivation. It focuses your acquisition of knowledge and helps you to organise your resources. By setting sharp, clearly defined goals, you can measure and take pride in the achievement of those goals. You can see forward progress in what might previously have seemed a long, pointless grind. Studies indicate that achievers succeed with goal-setting. By setting goals you can: • achieve more • improve performance • increase your motivation to achieve

• fears to overcome

• increase your pride and satisfaction in your achievements

• balance in your life

• improve your self-confidence

• new businesses or business improvements

• plan to eliminate attitudes that hold you back and cause unhappiness, and

• beliefs that may be holding you back

• be in the top 5 per cent of high achievers in the world.

• holiday planning • financial management

Your goals

• personal fulfilment, and

You can set goals effectively by:

• barriers in your way.

• phrasing them positively • defining them precisely • prioritising multiple goals • writing them down

Changing your life External demands, distractions and frustrations shift our focus and derail our dreams. Perhaps our businesses or careers are strong, but our relationships, family, finances or fitness are lacking.

Goal-setting Goal-setting is a powerful technique that can yield strong returns in all areas of your life. At its simplest level, the process of setting goals and targets allows you to choose where you want to

• keeping them manageable — not too hard, but not too easy • having timeframes for success • ensuring you challenge yourself, and • being inspired.

After assessing which areas of your life require focus and deciding what you would like your life to be about in the future, choose inspiring goals that have a short- and long-term focus — that is, 12 months, two years and five years. Decide where you would like your focus to be and write precise goals for three areas and also express how it will feel when you achieve these goals. Also note whether they are inspirational, measurable and have reach. Knowing how to focus on your vision for success is the key to transformation. } GEOFF EDWARDS Geoff is an internationally accredited life coach with more than 25 years of coaching experience who can support you on your journey to success with results that last. He welcomes correspondence from readers keen to share any successes that they’re excited about, or if you would like to develop your own personal success plan related to being ‘empowered at every age’, you can get in touch with him via or through his website or Facebook:



OxygenmagAU | November - December 2016 |


Fit Mum



The amount of energy that leaks out of you when you’re off balance is unbelievable. Doing everything in the house, working and giving everything to your children just isn’t maintainable over the long-term. You aren’t a machine. You’re liable to break down if the workload is too much for too long. You need to make sure you have help before you reach this point. A strong network of friends and family who can step in and help out can make a big difference.

It’s a sad truth that most people are not interested in their health until it is gone. It goes without saying that this isn’t the optimal way to do things. Keep yourself fit and healthy if not for yourself, then for your children. You are their role model. Show them what it means to live healthy and experience a good life. They will thank you later.

“The more stuck you become in fatigue more your children will feel your lack of 106

| November - December 2016 |






Fit Mum



s a mother, you often have to put everyone else’s needs before your own. Whether that means making sure the kids are ready for school, meals are cooked or just being there to show loving support, we have a sense of responsibility that can sometimes be overwhelming. The truth is life is one huge string of events that never stops moving. Unconscious habits and behavioural patterns can creep in and

become dominant forces without you even realising it, leading to low self-esteem and health problems. In the long run, taking care of others (even your children) before you look after yourself can erode the quality of support you give them, which in turn negatively affects their lives. The answer? Take care of yourself first and the rest will follow. Here’s how to do that in four easy steps you can start right now.

Most mums (myself included) will agree that this is probably the most challenging of the four steps. It’s even harder if you don’t have a willing support group, such as a partner, family or friends. If this is the case, use the time when you wake up and when you go to bed. Go to bed 30 minutes early if you have to — read a book, meditate or listen to some of your favourite music. Try deep abdominal breathing if you haven’t already — it is incredible for stress and will help to lower cortisol levels in your body. Once in a while you should also take yourself out on a date. Go to a spa or get a massage and remember how much you love yourself. It will reflect out and bring positivity to other parts of your life.

“Remember how much you love yourself. It will reflect out and bring positivity to other parts of your life.” These four steps are very important. The more stuck you become in fatigue and negativity, the more your children will feel your lack of emotional presence. We generally follow the example of our parents, so if you don’t want your child to be the exhausted, overwhelmed parent in the future, start changing now. When you take steps like the ones described here that means you are connecting to your higher self, and this creates joy. By creating joy for yourself, you can then give it to others who you love. }


Following naturally on from step two is to make sure you find time for exercise. Not only does it keep your waistline slim, but it also releases an abundance of endorphins, which keep you happy. If you are stuck for time like most busy mums then I suggest you focus on HIIT training, which can help you burn fat in as little as 15 to 20 minutes. Even the busiest person can find time for that!

Kelly is an international coach, itness model, author of The Fit Mummy Manual and creator of the No.1 Busy Mum Program. She is a mother to two gorgeous girls (Nevaeh and Eden) and aims to empower mums across the world with her holistic approach to life, mindset and health. For more information visit, ind her on Facebook: kellyrennieitnessmodel or Instagram: kellyrennieit

and negativity, the emotional presence.” | November - December 2016 |



By y Matthew Kadey, MS, RD I Photography by y Cory Sorensen

GRAB &GO! want a fresh idea for healthy makeahead meals? get in on the rage of layering your meals into jars for your answer to nearinstant nutrition satisfaction. 108

| November - December 2016 |


If you spend any time clicking through Instagram or Pinterest, you know that jars are once again having their day. Call it part nostalgia and part food porn, filling jars with inspiring ingredients that go way beyond jams has exploded in popularity. And unlike vibrating ab belts, this is definitely one trend you want to get in on. Fun to prepare, Mason jars ofer an opportunity for portable, portion-controlled, delicious and physique-friendly meals in a hurry. With the convenience of making them a few days ahead, you can have an arsenal of grab-and-go meals ready when you are. Even better: with things sealed shut, meals in a jar can last a number of days in the fridge, letting you knock of a week’s worth of eats at once. In the spirit of ‘it’s what’s inside that counts,’ here’s how to build winning meals from the bottom up. Don’t forget your fork!



OxygenmagAU | November - December 2016 |



sushi salad

Treat yourself! This deconstructed sushi lets you enjoy all the great restaurant flavours without the Japanese chef-level skills or needing to leave a tip.

Give it a bath! Poaching the salmon is an oil-free way to delicately prepare the meat with less risk of overcooking. Works for chicken, too!

Extra credit! Also sold by the name ‘forbidden rice’, heirloom Chinese black rice has skyhigh levels of the same age-avenging anthocyanin antioxidants as dark berries such as blueberries. Find it at health food shops.

Pile it on! A vacuum sealer that’s made to be used with jars can keep veggies crisp for even longer.

salmon pineapple


black rice



Ready in 30 minutes Makes 4 servings • ¾ cup black (forbidden) rice or brown rice • 1 tablespoon wasabi powder • 340g skinless salmon • ¼ cup low-salt soy sauce • 3 tablespoons rice vinegar • 1½ tablespoons toasted sesame oil • 2.5cm piece fresh ginger, minced • 1 avocado, diced • 1 cup cubed pineapple • 1 cup thinly sliced radish (optional) • 1 cucumber, chopped • 2 medium carrots, shredded • 3 nori sheets, roughly chopped 1. Place rice and 1½ cups water in a medium-size saucepan. Bring to a boil, reduce heat to low, and simmer covered until rice is tender and water has been absorbed, about 20 minutes. Set aside covered for five minutes and then fluf with a fork. In a small bowl, whisk



| November - December 2016 |

together wasabi powder and 2 tablespoons cold water into a paste. Cover and chill for 15 minutes. 2. Meanwhile, place salmon in a large saucepan and add enough water to cover it by 5cm. Bring to a very slight simmer with just a few lazy bubbles breaking the surface and cook for six minutes or until fish is cooked through. Do not let water come to a full boil, so turn down heat during cooking, as needed. Remove fish from pot and gently break apart flesh with a fork. 3. Whisk together wasabi paste, soy sauce, rice vinegar, sesame oil and ginger. 4. Divide soy dressing among four large wide-mouth jars. Layer in cooked rice, avocado, salmon, pineapple, radish, cucumber, carrots and nori. Seal jars and keep chilled. Nutrition facts (per serving): calories 474, total fat 23 g, saturated fat 4 g, trans fat 0 g, sodium 653 mg, carbs 43 g, fibre 6 g, sugar 7 g, protein 24 g


pasta caprese

Leaner lunch! Starring tomatoes, basil and mozzarella, the simple yet delicious Italian salad known as caprese is a natural for jarred meals and is sure to breathe new life into your lunch routine.

spinach whole-grain pasta


Great catch! Canned tuna is an easy way to add musclefriendly protein to meals in a jar. Opt for brands that practice sustainable fishing methods and stuf tins with only lowcontaminant tuna.

mozzarella tomatoes

Ready in 25 minutes Makes 4 servings Salad: • 225g whole-grain penne or rotini pasta • 85g bocconcini or chopped fresh mozzarella • 2 (140g) cans waterpacked albacore tuna, drained • 470g (approx. 25-30) cherry or grape tomatoes, halved • 4 cups baby spinach Dressing: • 3 tablespoons extra-virgin olive oil • 2 tablespoons balsamic vinegar • ½ cup fresh basil • 3 anchovy fillets (optional) • 1 garlic clove, chopped • ½ teaspoon smoked paprika • ¼ teaspoon salt (omit if using anchovies) • ¼ teaspoon black pepper



1. Prepare pasta according to package directions. Drain and let cool. Blend together dressing ingredients with 2 tablespoons water. 2. Divide dressing among four large wide-mouth jars. Layer in pasta, bocconcini, tuna, tomatoes and baby spinach. Seal shut and chill until ready to use. Nutrition facts (per serving): calories 487, total fat 21 g, saturated fat 6 g, trans fat 0 g, sodium 394 mg, carbs 47 g, fibre 2 g, sugar 2 g, protein 29 g


Extra credit! Loading up on Popeye’s favourite green may give you a boost on the gym floor. Nitrates in spinach may increase muscular strength by elevating levels of proteins that play a role in muscular contraction.

Pile it on! It’s best to use jars with a wide mouth for easier assembling and eating. You can also reuse pasta sauce jars instead of tossing them into the recycling bin. | November - December 2016 |


Nutrition Who needs foodtruck ramen? Since all you have to do is add boiling water once these jars are assembled, this satisfying soup is perfect for a quick lunch or post-workout nourishment, even if you aren’t stricken by the sniles. The best part might be the flavourful broth you get to slurp up at the end.

Fowl play! Make these jars come together even more quickly by using ready-to-go supermarket rotisserie chicken.

Extra credit! Ultra-thin gluten-free vermicelli noodles don’t require time in boiling water to become tender. But to up the nutritional ante, look for packages made with brown rice.

Pile it on! If there is enough room in your jar to stir all the ingredients together, you can eat your stacked meal straight from the source. Or simply pour the contents on to a plate or into a bowl and toss to combine.


instant chicken noodle soup carrots parsley peas

lemon zest noodles chicken celery Ready in 15 minutes Makes 4 servings • 1 teaspoon dried thyme • 1 teaspoon garlic powder • 1 teaspoon onion powder • ½ teaspoon salt • ½ teaspoon black pepper • ¼ teaspoon red chilli flakes • 85g brown rice vermicelli noodles, roughly chopped • 2 cups sliced cooked chicken • 2 teaspoons grated lemon zest • 2 celery stalks, thinly sliced • 1 large carrot, thinly sliced • 1 cup frozen peas • ½ cup parsley

| November - December 2016 |

1. In a small bowl, stir together thyme, garlic powder, onion powder, salt, black pepper and chilli flakes. Divide seasoning among four widemouth jars. Top with noodles, chicken, lemon zest, celery, carrots, peas and parsley in that order. Seal shut and chill until ready to use. 2. When ready for a soup, cover contents of a jar with boiling water, stir contents, seal shut and let stand until the noodles are tender, about 10 minutes. Nutrition facts (per serving): calories 232, total fat 3 g, saturated fat 1 g, trans fat 0 g, sodium 450 mg, carbs 25 g, fibre 3 g, sugar 3 g, protein 25 g


quinoa fiesta jar quinoa

coriander Capsicums

Snap a pic! This Instagramworthy vegetarian jar is packed with nutritional overachievers, great textures and an utterly craveable creamy smoky dressing.

corn onions black beans

corn tortillas

sweet potatoes Ready in 40 minutes Makes 4 servings Salad: • 4 small corn tortillas • 2 medium sweet potatoes, cubed • ¾ cup quinoa • 2 cups cooked or canned (drained and rinsed) black beans • 1½ cups frozen corn kernels, thawed • 1 cup chopped red onion • 1 large red capsicum, chopped • 1⁄3 cup coriander Dressing: • ½ cup plain low-fat Greek yoghurt or low-fat sour cream • 2 tablespoons olive oil or avocado oil • 1 small avocado • 1 jar spicy pasta sauce • grated zest of 1 lime • juice of ½ lime • ½ teaspoon cumin powder • ¼ teaspoon salt 1. Brush tortillas lightly with oil and place on a baking sheet. Heat in a 180-degree



oven until crispy, eight to 10 minutes. Let cool and break into small pieces. Raise oven temperature to 200 degrees. Toss sweet potato with 1 teaspoon oil, spread out on a baking sheet and roast until tender, about 25 minutes. Let cool. 2. Meanwhile, rinse quinoa and place in a heavy-bottom saucepan over medium heat. Heat until quinoa is dry and smells toasted, stirring often. Add 1½ cups water to pan, bring to a boil, reduce heat and simmer covered until water has absorbed. Set aside covered for five minutes and then fluf with a fork. 3. Blend together dressing ingredients until smooth. Divide dressing, quinoa, black beans, corn, red onions, red capsicum, coriander and tortilla pieces among four large, wide-mouth jars in that order. Seal shut and chill until ready to use.

Green power! The acids in yoghurt and lime juice help keep the avocado from turning the dressing an unappetising brown while it sits in the fridge.

Extra credit! Sufer from afternoon munchies or late-night fridge attacks? The record-breaking amount of fibre stufed into these jars will keep hunger pangs at bay.

Pile it on! Nobody enjoys soggy salad greens. The beauty of makeand-take salads in a jar is that placing the dressing on the bottom along with sturdy, less-absorbent items far away from tender or crunchy items such as spinach or tortilla chips prevents digging into limp compost come lunchtime.

Nutrition facts (per serving): calories 505, total fat 14 g, saturated fat 2 g, trans fat 0 g, sodium 184 mg, carbs 80 g, fibre 17 g, sugar 8 g, protein 19 g

OxygenmagAU | November - December 2016 |


Nutrition Morning glory! You can rely on this make-ahead ultra-filling parfait to remove the wouldacoulda-shoulda from eating a balanced breakfast before bolting out the door.

cherry granola parfaits cherries pistachios oats

Fast and furious! You can hack your granola by quickly making a batch on the stove-top instead of waiting for it to slowly cook in the oven.

Extra credit! The natural sugars in cherries will help energise your mornings, while the payload of protein in creamy Greek yoghurt kickstarts a day of building muscle.

Pile it on! 475ml jars are great for items such as parfaits, fruit salads or overnight oats. Use one or two one-litre jars for larger meals such as stacked salads to allow for enough space for all the ingredients.


sunflower seeds

greek yoghurt chia seeds Ready in 20 minutes Makes 4 servings • 2 cups pitted fresh or frozen (thawed) cherries • 2 teaspoons grated orange zest • 2 tablespoons honey or pure maple syrup • 3 tablespoons chia seeds • 1 tablespoon coconut oil • 1 cup rolled oats • 1⁄3 cup unsalted shelled pistachios, roughly chopped • ¼ cup shelled raw sunflower seeds • ½ teaspoon cinnamon • 2½ cups plain low-fat Greek yoghurt • 1½ teaspoons vanilla extract 1. Place cherries, orange zest and 1 tablespoon honey or maple syrup in a blender and blend until smooth. Pour mixture into a bowl, stir in chia seeds and set aside to thicken.

| November - December 2016 |

2. Heat coconut oil and 1 tablespoon honey or maple syrup in a pan over medium heat. Add oats, pistachios, sunflower seeds, cinnamon and a pinch of salt to pan and heat until oats and nuts are lightly toasted, about five minutes, stirring frequently. Spread mixture on a baking sheet or cutting board to cool. 3. Stir together yoghurt and vanilla. To assemble parfaits, place some of the yoghurt in the bottoms of four widemouth jars and top with a layer of the cherry-chia jam and then a layer of the oat mixture. Add another layer of each. Seal jars and chill until ready to use. Nutrition facts (per serving): calories 403, total fat 16 g, saturated fat 4 g, trans fat 0 g, sodium 4 mg, carbs 48 g, fibre 8 g, sugar 25 g, protein 21 g }

orange zest



get the results you want!

Personalised programs Full support throughout your program We monitor your progress Provide ongoing support Stay accountable!

* *Mention Oxygen Mag

Get Active Online Empowering women since 2008 WWW.GETACTIVEONLINE.COM

Bonus Recipe

INGREDIENTS FOR THE DONUTS 4 tbsp flour of choice 4 tbsp hazelnut meal 1 tbsp coconut sugar ¼ cup water 2 tbsp coconut milk (lite)

DIRECTIONS 1. Set your oven to 180 degrees. 2. Combine all dry ingredients in one bowl. 3. Combine all wet ingredients in another bowl. 4. Combine the two and mix well. The mix should resemble a cake batter and run off the spoon. You can add another egg yolk to help with this. 5. Spoon a tablespoon of mix into mini cupcake silicon cases, or if you have donut baking trays, use them. 6. Bake for 8-10 minutes until the centre is set. Remove from the oven and allow to cool before removing from cases and cooling fully on a wire rack. Continue with remaining mix.

Energy (kJ) 245/1170 | Protein (g) 3.3/15.8 | Fat (g): 3/14.3 | Carbs (g) 4.3/20.3 | Sodium (mg) 15/64 Glaze (20g) Chai: 421kJ | Protein 4.8g | Fat 8.6g | Carbs 1g Chocolate: 458kJ | Protein 4.8g | Fat 6.7g | Carbs 7.3g


| November- December 2016 |

1 egg

7. To make into donuts, use a ‘corer’ to remove the centre or carefully cut with a knife.

1 tsp vanilla essence

8. Combine each mix in bowls. The mixes should be reasonably runny so that they coat the back of a spoon. If too runny, they will thicken as they begin to set, so place in the fridge for 5-minute intervals to speed this up. If too thick, add additional liquid. Store in an airtight container until ready to glaze.

1 tsp baking powder

9. Dip each donut into your glaze of choice topside first. Allow to stop dripping before placing on to a wire rack to begin setting. Sprinkle with your choice of toppings.


70g dark organic chocolate, melted 1 tbsp coconut oil, melted 2 tbsp cocoa powder FOR THE GLAZES Chai 2 sachets (30g) Vanilla Whey Hot Chai 4 tbsp coconut oil, melted 2 tbsp water 100g dark chocolate, melted 2 tbsp coconut oil, melted 2 sachets (30g) Whey Hot Chocolate Peanut butter

NUTRITIONAL INFORMATION Donuts without glaze – per serve/per 100g

2 sachets (30g) Whey Hot Mocha or Chocolate

Peanut butter: 318kJ | Protein 5.9g | Fat 4.7g | Carbs 2.6g

5 tbsp TheNuttyWhey Original or Caramel

Donuts with glaze* – per serve/per 100g

tbsp coconut oil, melted

Energy (kJ) 656/1560 | Protein (g) 8.7/20.7 | Fat (g): 9.7/23 | Carbs (g) 8.1/19.2 |Sugar (g) 6/14.2 | Sodium (mg) 24/56

2 tbsp water

*Note: The nutritional information is based on the glazes being an average of the three.

Cacao nibs, peanut pieces, shredded coconut


Bonus Recipe


INGREDIENTS 1 sachet Whey Hot H Chai (or other chai instant mix x) 1 (80g) banana ½ cup milk of ch hoice or water (we used almond milk) 2 tbsp Chobani Greek Yoghurt

DIIRECTIONS 1. Add everythin ng into a blender and blend until smooth. 2. Pour into your glass and enjoy. NUTRITIONAL INFORMATION

Per serve/per 100g Energy (kJ) 307/998 | Protein (g) 8.2/26.7 | Fat (g) 0.8/2.7 | Carbs (g) 7.1/23.2 | Sodium (mg) 49/160



OxygenmagAU | November - December 2016 |


In the Moment




| November - December 2016 |

In the Moment



OxygenmagAU | November - December 2016 |



killer bod 8 MOVES, 3 WORKOUTS, 20 MINUTES. THAT’S ALL YOU NEED TO STAY FIT. (REALLY! ) They say the only bad workout is the one you didn’t do. But what if your hotel ‘fitness centre’ is a glorified broom closet with a Bowflex? Is it even possible to get a legitimate burn-andbuild going with miminal equipment in 20 minutes? You betcha. By combining multi-joint and unilateral exercises, you’ll challenge your whole body and core and keep your heart rate up while focusing on developing a functional and fabulous physique. These eight efficient moves have been arranged into three separate 20-minute workouts, each with a diferent emphasis: bodyweight/core, plyometrics/cardio and strength. All you’ll need is a medium- to heavyweight resistance band and a chair or bench for the strength moves; otherwise, these routines are simply a battle between you and gravity. Now go show the planet who’s boss!


| Novemeber - December 2016 |



Keep your shoulders down away from your ears and focus on using your hips and core to control the move.

SQUATTING WOODCHOPPER Target muscles: quads, glutes, hamstrings, obliques, shoulders Set-up: Stand with the band anchored under both feet, spread hip-width apart, leaving a little more length on one side. Grasp the handle on the longer side with both hands and lower yourself into a squatting ‘ready’ position, turning your shoulders toward the band anchor while keeping your hips square. Action: Drive through your heels to push up out of the squat. As you stand, bring the band up and across your torso toward the opposite corner of the ceiling, hips square, arms straight. Return slowly to the start. Do all reps on one side before switching.

“By combining multi-joint and unilateral exercises, you’ll challenge your whole body and core.” | November - December 2016 |




bodyweight/core exercise


Single-legged squat to single-legged deadlift Side-to-side push-up Single-legged burpee + push-up Reverse mountain climber

10 each side 8 each side 5 each side 10 each side

Do all moves in a row with no rest between. Do the circuit four times through. Rest 30 seconds between rounds.


plyometrics/cardio exercise


Single-legged burpee + push-up Reverse mountain climber Squat jack

5 each side 10 each side 30

Do as many rounds as possible (AMRAP) in 20 minutes. Rest as needed, but keep your breaks short, less than a minute.


strength exercise


Deadlift + row (with band) Bulgarian split squat + curl and press (with band) Side-to-side push-up Squatting woodchopper (with band)

8 6 each side 8 each side 6 each side

SINGLE-LEGGED SQUAT TO SINGLE-LEGGED DEADLIFT Target muscles: quads, glutes, hamstrings, calves, core Set-up: Stand on one leg with your core braced, arms at your sides. Action: Squat down on one leg, keeping the other leg bent and either next to you or extended straight in front of you, arms reaching forward for balance. When you’ve come as low as you can, drive through your heel and extend your leg to return to standing. Immediately hinge at the hips, reaching your non-working leg straight behind you and lowering your torso (back straight) toward the floor. When your leg and torso are parallel to the floor, engage your glutes and hamstrings to return to standing. Do all reps on one side, then switch.


| November - December 2016 |

This exercise is a great challenge for your balance and concentration, so it may be helpful to do it barefoot so you can spread your toes and get feedback from the floor.


Do all moves in a row with no rest in between. Repeat the circuit five times. Rest 30 to 60 seconds between rounds.


Although all parts of this move should be linked together, do each with intention and don’t rush.

BULGARIAN SPLIT SQUAT + CURL AND PRESS Target muscles: quads, glutes, hamstrings, biceps, shoulders Set-up: Stand with one foot on the end of a resistance band and extend your other foot behind you on top of a bench, laces down. Hold the other end of the band in the same-side hand as your standing leg. Action: Bend your hip and knee to squat straight down, keeping your knee over your ankle and your chest lifted. As you return to the start, curl the band up to your shoulder and then press it up overhead, turning your palm forward. Lower your hand to the start to complete one rep. Do all reps on one side before switching.

You can land on both feet from the vertical jump if landing on one foot feels awkward or unsteady.


SINGLE-LEGGED BURPEE + PUSH-UP Target muscles: quads, glutes, hamstrings, chest, shoulders, triceps, core Set-up: Stand on one leg with your core braced. Action: Crouch and place both hands on the floor (not shown). Hop your working foot behind you so you’re in a one-legged plank, with your head, hips and heels in line and your non-working foot elevated of the floor several inches. Bend your elbows and do a push-up, then hop your working foot back between your hands and extend your leg and hip to explode upward, reaching your arms overhead as you jump up as high as you can.


This is not about getting vertical; rather, try to focus on doing the reps as quickly as possible with good form and deep squats.

SQUAT JACK Target muscles: quads, glutes, hamstrings, inner thighs. Set-up: Stand with your feet hip-width apart, hands in front of you with your elbows bent. Action: Jump your feet apart and land in a wide stance with your toes angled outward slightly, chest up. Immediately lower into a deep squat, then extend your legs and jump your feet back together to complete one rep.

OxygenmagAU | November - December 2016 |




Adjust the resistance by increasing or decreasing the slack of the band between your feet.

Target muscles: hamstrings, glutes, back, biceps Set-up: Stand on the band with your feet just wider than hip-width apart. Bend your knees, push your hips back and pick up the middle of the band with both hands, spine neutral, shins vertical to the floor. Action: Keeping your back and arms straight, extend your hips and knees to come to a standing position. Return to the start, then squeeze your shoulder blades together and pull the band toward your rib cage, driving your elbows toward the ceiling. Lower the band and continue, alternating moves.

REVERSE MOUNTAIN CLIMBER Target muscles: glutes, hamstrings, core, triceps, shoulders Set-up: Sit with your legs extended in front of you and your hands on either side of your hips, fingers forward. Lift your hips of the oor into a reverse plank; your body should form a relatively straight line from your head to your feet. Action: Keeping your hips lifted, alternately bring one knee into your chest at a moderate speed (not fast) and concentrate on squeezing your glutes and abs with each rep.

If this move is bothersome to your wrists, do it on your elbows instead.

SIDE-TO-SIDE PUSH-UP To increase the challenge, place a step, book or medicine ball in the centre. Perform the centre push-ups on a step and then each side push-up with one hand on the step.


| November - December 2016 |

Target muscles: pectorals, shoulders, triceps, glutes, core Set-up: Begin in plank with your hands directly underneath your shoulders, core braced with a neutral spine and shoulder blades locked. Action: Step your right hand out to the side, then bend your elbows and lower your body in a push-up. Extend your arms, then push of your right hand to return to the centre. Perform another push-up here with your elbows in close to your sides. Repeat, alternating sides and continuing this side/ centre pattern. }

Build and burn with circuits

Circuit training has been promoted as the ultimate timesaver, condensing your strength and cardio training into one highintensity session. But it has also been criticised in the past for not providing enough stimulus to improve muscular strength and power. However, a study published in the Journal of Strength and Conditioning Research compared results between two groups who trained with weights: one group did a traditional lifting program, while the other engaged in a high-intensity resistance circuit. At the end of eight weeks, both groups had improved both strength and power, gained muscle mass and lost body fat. And here’s the kicker: the high-resistance circuit took about half the time to complete as the traditional program. The key: keeping the intensity high and the reps low, according to researchers.


DAILY HIT OF ENERGY Blackmores Exercise Multi is a dual-layer tablet that helps you get the most from your workout and your day in a one-a-day dose. It is formulated with nutrients to support daily exercise, including Siberian ginseng to aid stamina, endurance and exercise performance whilst providing daily energy B vitamins, which play a role in cellular energy production, magnesium and amino acids. For more information visit


SUPER-POTASSIUM SNACK Hate when your bananas brown quickly and get squashed in your bag? Barnana has overcome this issue by providing a healthy on-the-go snack. Crafted from organic bananas that have been dehydrated to remain deliciously chewy and enjoyable, the bite-sized products are organic, gluten- and dairy-free, non-GMO and Kosher. Barnana has no refined sugar, preservatives or cholesterol and has 18 months of shelf life. The delicious flavours in the range currently include Original, Coconut, Chocolate and Peanut Butter.

Most baking mixes on the market are full of sugars, preservatives and ingredients with low nutritional value. Bake Mixes has come up with a solution to meet the growing demand for healthier alternatives with its range of certified organic, whole food baking mixes that make eating healthy easy and delicious. Boosted with superfood ingredients, the range includes Cacao and Acai Muffins, Raw Cacao Bliss Balls, Oat Cookies and more. Never be without delicious healthy snacks to get you through the mid-afternoon slump or refuel you after a workout again. For more information visit

SUPERFOOD SWEETENER Organic Raw Lucuma Powder is a delicious, sweet and creamy superfood powder made from the fibrous and nutritious flesh of the Peruvian lucuma fruit. The superfood in powder form is an excellent source of carbohydrates, fibre, vitamins (B1, B2 and C) and minerals, and is also gluten-free, dairy-free, vegan and low GI. With its subtle sweet caramel flavour, Raw Lucuma Powder is often enjoyed as a natural sweetener in smoothies, desserts and beverages.

For more information visit

For more information visit

CRAVING CRUSHER Crack open the crunchy chocolate coating to find a delicious soft caramel surprise. These Nougat & Caramel Bites by Smart Living Nutrition are delicious, high in protein, low in carbs and will satisfy your afternoon sweet craving. Perfect for busy women on the go, they are a great source of fibre, contain no artificial




colours or preservatives, have 10g of protein and just 1.3g of carbs and are gluten-free. Tasting delicious and being great for you, they’ll have you steering clear of unhealthy junk foods and will hit your cravings instantly! For more information visit | November - December 2016 |





Pro & Meet IFBB hampion rld C Overall Wo


Viviana Ochoa The unstoppable single mum


ANNISA BELONOGOFF From bullied ballet dancer to confident competitor

COMP NEWS SPOTLIGHT Check out these amazing ladies!

ARE YOU NEXT? Be inspired by women living the Oxygen lifestyle TURN THE PAGE FOR MORE

Spotlight Profile

Consistency builds a




enata BenignoWisskirchen has a physique not many can match. After first competing in April 2015, by November that year she had won the Overall IFBB Fitness and Female World Championships, with judges unanimous in voting her into first place, and she’d received her Pro card. While Renata achieved incredible success within the six events during this time frame, she hasn’t stopped there. Her dedication to training has helped her get through every obstacle, including moving countries, self-image problems and battling prejudice.

Growing up in Brazil, Renata was a swimmer and dancer. At 15, she began training as social acceptance and aesthetics started to play an important role in her life.

ATA WITH REN CONNECT urney inrenatasjo jo : k o o b e c igno Fa renata.ben @ : m ra g Insta


“I was unhappy weighing only 47kg and comparing myself with other beautiful, toned Brazilian girls,” she says. “Lifting weights was my way to shape my body just the way I wished to have it and feel more selfconfident.”

| November - December 2016 |

Through training Renata not only found confidence, but also her health and fitness habits helped her to get through any obstacles she faced. “My first crucial life challenges showed me that the best way to succeed in tough times was to stick with my training and diet routines to keep a body– mind balance,” she says. This was the case when, as a young woman, she moved to Germany and found herself often being the only girl in the weights room. “It was not about being ‘the girl’ between all male lifters, but rather what it meant in the European culture,” she says. “Coming from Brazil and Portugal where women start to lift weights in their early years, in Europe a woman who lifts has to deal with prejudice. “That motivated me to keep showing — especially in Europe — how feminine fit women and bodybuilding can be.

“I don’t miss any chance to say how blessed I feel enjoying fitness progress and putting out a selfconfident female essence in the gym, in daily life or on stage.” With fitness being her source of mental and physical strength, Renata has learnt that it is exactly what she needs to get her through any hard times. “I believe that problems exist to show us that we still have a lot to learn and that the way to become a better version of ourselves usually demands profound changes,” she says. “After each training session, I feel able to use that power, including on non-fitness issues such as dedicating even more energy to my family and working harder in the office.” Renata’s training has changed significantly over the years. Just like most Brazilian girls, she says, she focused on quads and glutes to begin with. However, as she began wanting to compete, she realised the

Spotlight Profile role each muscle group plays when it comes to working for an ideal body shape. “Upper-body training, in particular, was secondary to me,” she says. “But preparing to compete in IFBB Figure contests, I found my passion for upperbody training. “Sometimes, I’m kind of sorry about losing time not training my back and shoulders seriously since the beginning of my fitness journey. This is one reason why I maintain my hard work to achieve goals in the Figure division.” Now, competing at the IFBB Pro level, the next competitions are Renata’s main motivation. “My training routine goes beyond average standards of ‘being fit’,” she says. “This means that I must achieve substantial progress in short periods of time. It demands much more commitment, dedication and motivation than a pure fitness hobby. “Competing as an IFBB Figure Pro gives me that extra motivation to keep the high level, even working fulltime and aiming for career accomplishments besides fitness goals.” As executive assistant to a CEO, Renata says at first not many people accepted that a ‘normal’ business girl would like to hit a fitness and bodybuilding stage presenting herself in a bathing suit.

“I don’t come from a bodybuilder background and still have to deal with contrary and sometimes quite fierce opinions from people who I love,” she says. “They all recognise and admire the hard work I’m putting into it, but most of them don’t really understand why I aim toward that ‘stage shape’. “I also still face a huge challenge when it comes to living what seems to be a normal social life. It isn’t easy to convince other people that you can have fun without alcohol and fast food. “Being consistent is often interpreted as censure to other people’s nutritional behaviour, but I follow my athlete meal plan and I’m happy with that.” Renata uses her mind to control and focus on her own achievements and block out any negativity that comes her way. “The power and the delicious peace of mind that I enjoy through being physically active are the most fulfilling aspects of my fitness journey,” she says. “The ability to control your physiological body functions through nutrition and training is the starting point for a balanced life. “We all face critical daily issues that can push us out of a balanced mindset aura. We can’t avoid them; they just happen! “But I use fitness as my own soul fortress against negative vibrations coming from everyday problems.”


Name: Renata BenignoWisskirchen City: Munich, Germany Occupation: Executive Assistant

Age: 31 Height: 168cm Weight: 54kg

“Competing as an IFBB Figure Pro gives me that extra motivation to keep the high level, even working full-time and aiming for career accomplishments besides fitness goals.”



OxygenmagAU | November - December 2016 |


Spotlight Profile Training for more than 15 years now, Renata believes the number one lesson she has learnt through her fitness and training is patience. “Many people are able to put together all the necessary tools to achieve a certain goal and start to work hard for it, but only a small group is able to maintain high performance levels throughout a long period of time, facing losses positively, accepting them as lessons learnt and never doubting that their time will come,” she says. Renata also says it’s important not to train to be “like somebody else”. “We all have our role models, our references of what kind of total package we would like to achieve through fitness,” she says. “But try not to train to have the ‘glutes like Ashley Kaltwasser’, ‘quads like Michelle Lewin’ or ‘shoulders like Candice Lewis’. “Yes, these girls are real fitness goddesses who should be our role models of true fitness spirit, consistency and discipline, but we admire them because they are unique! “They don’t look like anybody else. They are a better version of themselves, just the way you should also be — the best, unique version of yourself!” While Renata is all about training and eating right, she admits even she struggles to find time for all of her training sessions and lacks motivation at times.

“I’m married, have a full-time job and also try to support other novice athletes regarding posing and general preparation to hit the stage for the first time,” she says. “I also have a lovely, large family and a group of close friends. I do my best to meet and spend beautiful moments with them despite having many other duties. “Compared to all other areas of life, training seems to be a secondary activity, but it is not. At least, it shouldn’t be. “That’s what motivates me on days when I feel tired and weak somehow. I don’t want to let myself put fitness in second place. “Each training session is a lesson learnt and my energy source to give my best every day, everywhere, to everyone surrounding me.” Renata is currently preparing for the IFBB San Marino Pro on 4 December in the Republic of San Marino, Italy, and working on building up muscle mass. In addition to this, she wants to keep enjoying her fit and healthy life. “The positive effects of fitness in my life are so strong that I fall in love again every day and can’t stop enjoying it, searching for more knowledge and improving techniques to enhance my performance,” she says. “I have no doubt that I will keep training and eating healthy until the end of my days.” }

RENATA’S DIET // Breakfast: 25g oats, 50g berries, 5 egg whites and 1 egg // Morning snack: 30g alm

onds (sometimes also peanuts)

// Lunch: 250g chicken or turk

with 200g veggies, 1 tbsp olive // Second snack: 100g tun a // Pre-workout meal: 25g

ey breast (beef meat two times a week) oil and 1 small potato

rice cakes, 30g whey powder and

½ an apple 2 tbsp olive oil and ½ an apple // Bedtime snack: 30g case in and 30g almonds or Brazil nut s // Dinner: 250g fish, salad,


| November - December 2016 |


Competitor Profile

ANNISA BELONOGOFF AGE: 26 | CITY: Brisbane, QLD | OCCUPATION: Group Fitness Coach



hen I was little, my mum put me in ballet, and from age five I was hooked. I danced two to four times a week and I loved it. However, when puberty kicked in, I had no idea how to look after my body for those changes. I still ate like all the other kids — the lollies and high-carb and sugary snacks. I was upset because I didn’t look like the other ballerinas and would eat as comfort to hide from the mental struggle and bullying.

It’s interesting, though, the dancer girls were lovely; it was the parents’ comments to me that hit me the most. These mums didn’t want a ‘big’ girl ruining their daughter’s dance group. I was always put up the back and hidden away; they had to make special costume changes or get me the extra-large. That’s hard to hear as a kid, especially when all your friends are getting extra-smalls. It’s pretty clear to say I was very aware of my size and how different I was from a young age. Through high school, I struggled with the bullying and depression that came with it. I felt like I had to hide myself away every second of the day. In my head I was an overweight teenager who struggled with body image and confidence. I was bullied in high school for being ‘fat’ and ‘unattractive’ so, naturally, like most girls, that’s what I believed I was. All through high school and university I struggled with my weight, yo-yoing up and down and battling with my body image issues. I did some terrible extreme dieting and exercise programs in the hope that it would change and I would be ‘pretty’. I struggled with this for years, and it wasn’t until I started preparing for my first bikini competition that I really saw I had a big problem with hating myself and what I looked like. I decided to seek a coach who understood the mental trauma and a psychologist who specialised in body image issues. With the help of these two women, a supportive network and personal development every day, I managed to grow to love myself, my training and the bodybuilding process. Losing more than 30kg of body fat has allowed me to become a really fit person, and I’ve trained hard to be that way. I am so much more confident than I have ever been before. I don’t see comps as a massive thing anymore; now, I’m so confident in my abilities that any challenge that comes my way — competition or life — I have the mental strength and life skills to take head on. } CONNECT WITH ANNISA Website: Facebook: Warrior Empiress Instagram/Twitter/Snapchat: warriorempiress


| November - December 2016 |

Competitor Profile

Viviana Ochoa AGE: 34 | CITY: Sydney, NSW | OCCUPATION: Finance Industry | INSTAGRAM: viviana8a



decided to compete in July 2014 while my almost-six-year marriage was coming to an end. My son was two years old and I was working full-time in an office from 8am to 6pm without any family help. I knew I needed to focus on something that could help my self-esteem, as I didn’t feel attractive to my ex-husband and never liked how I looked before I had my son.

I started personal training and was lucky to click with my trainer Stephanie Parsons. I didn’t know what to expect in the lead-up to the competition, and every three to four weeks there were massive changes not just in my body, but also my nutrition and training. At two weeks out, my body was depleted of food, my energy levels dropped and I had to keep up training and life. I have never cried in a training session like I did a few days before the comp, but I had to be strong and get through. I competed for the first time in the INBA Fitness Novice Tall category and placed fourth. In January 2015, my marriage separation was finally done. I felt I’d failed as a woman and as a mum, so I decided to compete again and focus on that. I went back to training with Stephanie. Financially, I was struggling, as I didn’t have my husband’s support as before. My trainer suggested I find supplement sponsorship, look for bikinis on sale and do my own makeup and hair. My family from Colombia also sent me money, because they saw how passionate I was about bodybuilding. Some of my friends also helped me pay the comp fee and other expenses. It was amazing how they all wanted to support me so much.

I competed in the INBA Super Bodies Show and placed third in Fitness Novice Tall, fourth in Fitness 30+ and third in Fitness Open Tall. I was so happy. I then decided to go bigger and compete in the INBA Australian Titles Season A and placed third in both the Fitness Novice Tall and Fitness Open Tall. I got invited by the INBA to compete with the Australian team in the world championships in Dubai, but I couldn’t go as I didn’t have the money. Even though I couldn’t afford it, I continued competing. Stephanie offered me free online coaching and my family kept supporting me for Season B in 2015. I tried to make it cheaper — I cut out massages and infrared saunas and wore the bikinis used before. For Season B, I went to a small show to try to get the first place in Open and make it to the Pro qualifier, but my body didn’t look as good as before as I was mentally struggling. I placed third in Fitness 30+ and Open Tall and only had two more opportunities to get into the Pro qualifier. I didn’t have the money or the energy to try both, so I decided to compete in the INBA Muscle and Model Show. Here I got my first gold medal, placing first in Fitness 30+ and second in Open Tall. However, I didn’t get into the Pro qualifier. I am now focused on going to the next level of natural fitness, competing for my Pro qualifier and one day internationals shows. It’s been a journey, but I wouldn’t change anything. All the good and tough times have shown me who I am. We say in Spanish, Cuanto mas dificiles sean las pruebas, mayores serán las victorias, which roughly translates as, ‘Tough challenges will bring better victories’. } | November - December 2016 |


Comp News



If you’d like the chance to be featured in this spread, send in your high-res image and competition details to Alice Ormrod Event: INBA Australian National Championships Location: Canberra, ACT Date: October 2015 Categories and places: 1st in Fitness Model Novice and 2nd in Fitness Model Open

Mikaela Williams Event: INBA Tropix North Queensland Championships Location: Townsville, QLD Date: September 2015 Categories and places: 1st in Bikini FirstTimer, 1st in Ms Bikini Novice, 1st in Ms Bikini Open Short and Overall Ms Bikini Diva Tropix

Alanna Hazledine Event: ANB South Australia Location: : Adelaide, SA Date: September 2015 Categories and places: 1st in Bikini Novice, 1st in Bikini Under 30s and Bikini Overall Champion

Claudia Castaneda Event: ANB Nationals Location: Sydney, NSW Date: October 2015 Category: Fitness Model Over 30


| November - December 2016 |

Event: INBA Victoria Titles Location: Mooney Valley, VIC Date: September 2015 Categories and places: 2nd in Sports Model First-Timer, 2nd in Sports Model Novice and 3rd in Sports Model Over 30s


Davina Maree

Comp News

Zoe-Claire Yaworsky


Event: IFBB State Titles Location: Southport, QLD Date: October 2015 Categories and places: 3rd in Figure Open

Claudia Tschudin Event: NABB/WFF New Zealand Nationals Location: Christchurch, NZ Date: October 2015 Categories and places: 4th in Sports Model

Juanita O’Dell Gemma Tompson Event: INBA National Titles Location: Canberra, ACT Date: October 2015 Category: Fitness Model Novice

Event: Musclemania Australia Location: Gold Coast, QLD Date: September 2015 Categories and places: 1st in Figure Novice, 1st in Figure Open and 1st in Figure Overall

Ashly Pannell Event: Texas Cup Location: Houston, TX, USA Date: December 2015 Categories and places: 3rd in Open Figure and 5th in Figure Masters Angie Wilson

Kate Murray

Event: Texas Cup Location: Houston, TX, USA Date: December, 2015 Categories and places: 3rd in Open Figure and 5th in Figure Masters

Event: South Coast Physique Championships Location: Bulli, NSW Date: May 2015 Categories and places:1st in Female Fitness Model



OxygenmagAU | November - December 2016 |



AreYou Next? If you’d like to feature in Oxygen’s future of fitness inspiration page, please email us on

Verina Faraday

Kirsty-Leigh Garland







WORKOUT INSPIRATION? I’ve started and stopped the gym numerous times throughout my early adulthood, but I really hit the gym hard about 18 months after I was having terrible health and fatigue problems. I suffered terribly from dizzy spells (migraines) and due to the stress of that, I became fatigued and depressed. The specialist was throwing all sorts of medication at me, which just made me worse, and they were only trying to treat the symptoms. So I decided to do something about it myself. I started training with a personal trainer and saw a naturopath to help cleanse my system. After six months, I looked and felt amazing. I’ve also really admired fitness and figure models and their athletic builds, so once I started seeing changes in my body, my goals shifted to get that body shape I’ve always wanted. BEST FITNESS TIP? Have a goal and write it down. Do this for yourself and no one else. Don’t listen to people if they pick on you for your food or training choices, as they’re probably just jealous they don’t have the same determination. Eventually, they’ll be asking you for advice and recipes. Buy yourself some really nice workout gear. It’s amazing how that motivates you. FAVOURITE TRAINING MOVE? I always love working the arms, especially the shoulders as they are the body part I’m really trying to tone. Plus, you can see the ‘pump’ at the end of the workout.

WORKOUT INSPIRATION? After having my two children, it took me a number of years before I started to exercise regularly again. In fact, it was a few months before I turned 30 that I made the decision to do something about how I felt about my body. I had lost my mum to cancer two years earlier and hit what I would say was rock bottom. I was somewhere between 15 and 20kg overweight, I suffered from anxiety and depression, I didn’t want to go out much or socialise with friends and had started to isolate myself. It was my best friend, Jade Sharp, who inspired me to start being active again. She had taken part in a 12-week transformation challenge and lost almost 20kg, which in itself was extremely inspirational. Along with that, she opened up to me about how she had regrets about many big moments in her life, because she was unhappy with her health. She made me realise that we shouldn’t give up on ourselves and that it had been such a freeing experience for her to be able to get her life back. HOW DO YOU FIND BALANCE? With lots of supportive people around me! I work split shifts so I can pick up and drop off my kids at school every day. I squeeze my own training in between shifts and have to be super-organised. I do weekly meal preps for myself, but also for my kids’ dinners and school lunches. I get them involved as much as I can and feel blessed that they’re so great and supportive of what their mum does and is trying to achieve.


| November - December 2016 |


Emily Crawford

LIFE BEFORE TRAINING? I had an unhealthy relationship with food and routine. I was easily influenced by people to abuse food and binge eat and had no real structure to my lifestyle. The moment my favourite jeans didn’t fit me, I knew I had to make a change. They were tight and wouldn’t do up, my bulges hung over the sides and I thought ‘why am I allowing myself to feel miserable every day?’ WHAT’S LIFE LIKE NOW? Since cleaning up my act, I have never felt better. I have increased energy, my skin glows, my clothes fit well, my mind and mood have improved and I feel great all of the time. Seeing myself improve in strength and my body change shape and transform, especially through progress photos, makes me feel positive about the hard work and time I put into myself. WHAT HAVE YOU OVERCOME? In my body transformation, I had a lot of pressures around me in my day-to-day life. I had committed to a bikini competition, and although my family and friends were really supportive, a lot of them didn’t understand the sacrifices and commitment I had made. They would eat bad food around me and try and pressure me to indulge in treats. I found it very difficult, as your support network are the most influential people around you. I found my willpower increased during this time; I had set a goal and there was no way I was giving up on it. My mindset, self-control and self-belief increased once my goal was set, and it is amazing how a positive mind can help you get past any obstacle. I now try to pick a mantra daily to live by and this helps me stay on track with my goals.



Kirsty Cherry

Jes Murphy

Kari Metzner









WORKOUT INSPIRATION? I think that I have always been relatively fit and lead an active lifestyle, but didn’t really get into gym and lifting weights until a couple of years ago. I really enjoy it and I haven’t looked back. FAVOURITE CHEAT FOOD? At the moment it would have to be cake. I usually treat myself once a week. TRAIN ALONE OR WITH A BUDDY? I prefer to train by myself so I can focus on my workout and get the maximum benefits. I find it easier to push myself that way and it also gives me time to unwind from the day. BEST FITNESS TIP? Getting started is the hardest part, but once you start, you will begin to enjoy it, feel better about yourself and see the results of your efforts. FAVOURITE QUOTE? “It is the days you don’t feel like training that count the most.” HOW DO YOU RELAX? Have coffee at a shop near the beach, go for a walk somewhere nice or watch DVDs. FAVOURITE PHYSICAL FEATURE? I would say my arms. I like that they are quite strong. HOW DO YOU GET THROUGH THE LAST SET? The inner voice… It is mainly the fact that I want to get the most out of my workout while I’m there and not be disappointed that I didn’t push myself as much as I could have. OxygenmagAU

TELL US ABOUT YOURSELF. When I first became a personal trainer, my goal was to be a role model to all girls. I believe in them, and coaching them to have the strength and confidence to achieve their dreams is what drives me to keep working hard on my own physique and teach them all to ‘never give up’. I have always led by example, and that is what I will continue to do. WORKOUT INSPIRATION? I started training at the local gym when I was 16 years old. I was motivated by the members to one day compete. FAVOURITE TRAINING MOVE? Weighted chin-ups — I have the record of all the girls I know. FAVOURITE CHEAT FOOD? Glutenfree Hawaiian pizza with light cheese. I usually eat pizza once a fortnight. BEST FITNESS TIP? People always ask me which exercises to do to ‘get abs’, but the best advice I can give is to follow your diet and to steer clear of gluten. FAVOURITE QUOTE? “Feel power from your pain. Feel strength when you struggle. Let confidence shine through your doubt.” FAVOURITE BODY PART? My abs, because I work hard to have them 12 months of the year.



WORKOUT INSPIRATION? I’ve always been interested in fitness, but January of 2014 is when I hired a coach and really devoted myself to the gym and my health. Since then I haven’t looked back, and working out is part of my lifestyle and who I am. My coach Nadine Dumas really inspired me. She motivated me and pushed me to set goals. FAVOURITE CHEAT FOOD? My all-time favourite food is sushi, with some ice cream after — who doesn’t love ice cream? I usually have a cheat meal once a week or every second week. WORKOUT LOCATION? I have always worked out at home. I actually have quite the set-up down in my basement. I don’t ever have to wait for the squat rack! FAVOURITE CARDIO? I like doing HIIT on the treadmill. It really gets the heart pumping and the blood flowing. HOW DO YOU FIND BALANCE? I work out in the mornings; this way when I get home from work, I can spend time with my husband. And I have a supportive family, which makes it so much easier. I pretty much just found a routine that worked for me and stuck to it. HOW DO YOU GET THROUGH THE LAST SET? I’ve asked myself this question many times — ‘Are you dying; do you need an ambulance?’ The answer is always ‘no’, and then I remember how badly I want this. | November - December 2016 |




e n o y n a t e l t ’ ” . on e l k r a sp r u o y dull


| November - December 2016 |




Save 10%* on your next coastal getaway Getaway to your favourite coastal destination with Mantra. With over 40 contemporary hotels and apartment-style resorts all you’ll need to do is choose how to relax and have fun!

Oxygen readers save 10%* on your next stay Book now at or call 1300 987 604 and use the exclusive promo code Oxygen10

* Terms and conditions apply, subject to availability. Valid for sale and travel until 30/12/16. Block-out dates and minimum night stays may apply. Not valid in conjunction with any other offer. Not valid for group business. Valid on Mantra properties within Australia only.

Save 10%* on your next city getaway Stay with Mantra and have fun in the city. You options are endless; explore hidden laneways, visit museums, hit the shops, see the sights or catch a game. Why not book a city getaway today?

Oxygen readers save 10%* on your next stay Book now at or call 1300 987 604 and use the exclusive promo code Oxygen10

* Terms and conditions apply, subject to availability. Valid for sale and travel until 30/12/16. Block-out dates and minimum night stays may apply. Not valid in conjunction with any other offer. Not valid for group business. Valid on Mantra properties within Australia only.