Page 1

NO. 85

CRUSH YOUR CRAVINGS MEALS TO CURB COMFORT EATING

THE BODY ISSUE | EAT & TRAIN RIGHT FOR YOUR BODY TYPE

TONE EVERY ZONE Your mind, body and soul makeover

GOOD BYE GUESSWORK

Personal training program Personal nutrition program

10

(Beg in ne r-f rie nd

ly)

STEPS TO

FITNESS MODEL SUCCESS!

CREATING STRENGTH AND SELF-BELIEF Meet Cover Model Lauren Simpson

SEE YOUR

SIXPACK SOONER

Tighten Your Tush

5

MOVES TO

LONG

LEAN

LEGS

OXYGENMAG.COM.AU

MAY/JUNE 2016

ISSN1838-2517 1838-2517 ISSN 0108

OBSESSESSED

WITH PERFECTION

The harsh realities of body image fixation

771838 000104 99 771838 251001>


NO. 85

CRUSH YOUR CRAVINGS MEALS TO CURB COMFORT EATING

THE BODY ISSUE | EAT & TRAIN RIGHT FOR YOUR BODY TYPE

TONE EVERY ZONE

Your mind, body and soul makeover

GOOD BYE

GUESSWORK

Personal training program

Meet Cover Model Lauren Simpson

SEE YOUR

SIXPACK SOONER

Tighten Your Tush

5

Personal nutrition program

10

CREATING STRENGTH AND SELF-BELIEF

Issue

85

MOVES TO

(Beginner-frie ndly)

LONG

STEPS TO

LEAN

LEGS

FITNESS MODEL SUCCESS!

OXYGENMAG.COM.AU

MAY/JUNE 2016

ISSN1838-2517 1838-2517 ISSN 0108

OBSESSESSED

WITH PERFECTION

771838 000104 99 771838 251001>

The harsh realities of body image fixation

on the cover PHOTO CREDIT:DALLAS OLSEN

This issue we feature on the cover: Lauren Simpson Cover photo by Dallas Olsen Hair & Makeup by Jen Steyn Clothing by Boost Gymwear Cover design by Leo Costa Leite

CONTENTS Features 54

Eating for your body type

Nutrition 90

Want to know what to eat for the body type you have? We’ve got you covered!

64

Master your hormones Taking care of yourself but not seeing results? You may be ‘peri menopausal.’

74

Body image: keeping it real! We discuss the impact society’s obsession with external appearances is having on the younger generation.

Training 80

Got the munchies?

118 Lift your assets Bring up your rear with this exclusive glute workout from fit mum and popular fitness star Jamie Eason Middleton.

136 Break out of your gut rut Show your abs something they’ve never seen before with these five challenging exercises.

40

Regain control of your eating and let go of the emotional hold that food has on you.

96

Pumping iron Avoid the most common micronutrient deficiency in simple and smart ways.

108 Nut spreads Spread some proteinpacked goodness on your bread or crackers today!

124 Dinner’s ready Put the slow cooker to use with these nutritious recipes that warm up your kitchen.

Injury-proof your routine Prevent injury from head to toe with these trouble-spot targeting moves.

Motivation

44 128

Smells like team spirit Do you always work out solo? It’s time to learn why ‘strength in numbers’ is more than just a phrase.

60

GR8FUL Learn why it’s so important to focus on what we have, not what we don’t have.

104 10 steps to fitness model success This beginner-friendly guide will have you feeling confident at shoots and on stage in no time.

132 Discover YOU Get what you really want out of life by tuning in to your inner self.


86

78 98

108

EVERY ISSUE 6

HOT AIR

8

STAFF, CONTRIBUTORS AND ADVISORY BOARD

12 WE HEAR YOU 14 WE SEE YOU 16 LOVING LIFE WITH LINDY 18 COVER GIRL SECRETS 94 BABEWATCH 112 INTERNATIONAL PROFILE 114 FIT MUM

34 xx

140 TRANSFORMATION 142 FUTURE OF FITNESS 144 SPOTLIGHT

24


Hot Air

A

s many of you probably now know, there have been a few changes happening behind the scenes over the past few weeks. For those of you who are not yet quite up to speed here’s a quick update… well, maybe not so quick! For those of you who know me, I wear my heart on my sleeve and I care more than I'd like to admit. The news about FITmedia closing its doors, after so many years, was really hard to swallow. I'll be forever grateful to the amazing people I've worked with over the past eight years; I've learnt so much about so many things and most importantly, I've been more than privileged to meet so many amazing people along the way. I’ve met people who read Oxygen, people who have used Oxygen to help change their own lives and then, in turn, others’ lives - people who have inspired all of us by sharing their own journeys of tears, transformation and triumph. I've always cared more than I should about providing great content to people, with REAL

examples of true health and fitness role models, and that will never change.

to receive the magazine that has become their favourite fitness and health resource.

It’s absolutely true that when one door closes, another door opens and I am so grateful that I have been provided with another opportunity to continue working on a magazine that I am SO passionate about. I want to personally thank you all for the support you have shown across our social media channels when we announced the news. For those of you who have sent personal messages to my inbox, you have made the fight to keep Oxygen Australia alive and meaningful. I can personally say that each of your messages has made such a difference; the encouragement, the kind words and endless compassion from so many people has made me that much more determined to bring you the very best Oxygen magazine possible.

Fresh starts and new beginnings come in so many different forms but each time, if you look for a positive path and the opportunity to learn, grow and become a stronger version of yourself than ever before, there’s always something to be thankful for.

I am just so pleased that Challenger Media Group will continue to publish Oxygen Magazine in Australia and New Zealand and it brings me the greatest joy to know that all our loyal readers will continue

“Fresh starts and new beginnings come in so many different forms but each time, if you look for a positive path and the opportunity to learn, grow and become a stronger version of yourself than ever before, there’s always something to be thankful for.” Follow Lindy

6

LindyOlsenFitnessInternational

| April - June 2016 | oxygenmag.com.au

LindyOlsen

LindyOlsen

LindyOlsen

Here's to strong women everywhere: may we know them, may we raise them and may we BE THEM! As always, Believe in yourself, train hard, keep fit and LOVE Life. I am always listening!

PHOTO CREDIT: DALLAS OLSEN

The best is yet to come!


FOLLOW US FOR MORE & SEE BEHIND THE SCENES mensmuscle

oxygenmagau

mensmuscleandhealth

oxygenmagau

mens_muscle

oxygenmagau oxygenmagau

mensmuscleandhealth.com.au

oxygenmag.com.au


Editor in Chief Lindy Olsen Editorial Assistant Lauren Moran Sub Editor Kirstin Cuthbert Proof Reader Ian Jessup Art Director Leo Costa Leite Chief Photographer Dallas Olsen Art Department Dallas Olsen, Lauren Moran Photographers

Cory Sorensen, Dallas Olsen, James Patrick, Mike Con Photo, Peter Lueders, Robert Reiff.

Contributors

Allison Young, Amelia Ricci, Andriana Elezovich, Anna McMannamey, Belinda Potter, Bianca Ballinger, Claudette Casey Freeman, Elle Blackwell, Erin Calderone, Erin Macdonald, Geoff Edwards, Greg Dolman, Jacki Heward, Joanne Cugnet, Kelly Rennie, Lara McGlashan, Lesley Maxwell, Mike Carlson, Nicole Frain, Nina Silic, Penny Lomas, Shoshana Pritzker, Taryn Polovin, Tiffani Bachus, Vicki Ma.

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

Advertising Enquiries

advertising@challengermediagroup.com

Editorial Enquiries

editorial@challengermediagroup.com

Subscription and Reader Services

PHOTO CREDIT: DALLAS OLSEN

Australia and New Zealand subscribe@challengermediagroup.com PO Box 199 Runaway Bay QLD 4216 Phone: 07 5574 5560 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.aimmedia.com

8

| April - June 2016 | oxygenmag.com.au

Oxygen Magazine Australia and New Zealand is printed bi-monthly 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. Oxygen Magazine Australia and New Zealand (ISSN 1838-2517) is published 6 times per year. The publisher, editors and staff will not be responsible for unsolicited material. The acceptance of advertising 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.


PANEL OF EXPERTS 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 PHOTO CREDIT: PENNY, JUSTINE, SKYE, LINDY, GREG BY DALLAS OLSEN | LESLEY PHOTO BY ANDREW K | ALL OTHERS SUPPLIED BY RESPECTIVE CONTRIBUTORS

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 over 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. 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.

COVER GIRLS/ AMBASSADORS 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 As a Les Mills presenter, writer, author, model, body transformation specialist, public speaker, presenter and ambassador for Oxygen and Body Science, Justine is passionate and determined to motivate, educate and inspire women to be the best they can be! 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. 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.

SPECIAL GUESTS

Anna McManamey

Elle Blackwell

Jacqui is an Accredited Practising Dietitian and Nutritionist. Jacqui works with people in rehabilitation and palliative care as well as helping people to make lifestyle changes for weight management and prevention of chronic diseases. Jacqui is a lover of good food and is passionate about health, wellness and all things in moderation.

Anna is a champion fitness model with several Australian titles and world runner-up, Oxygen cover girl and coach specialising in body transformations. The former television news reporter grew up in Sydney and competed as a rhythmic gymnast and dancer. After recovering from an eating disorder, Anna began her journey to a healthy lifestyle and ultimately a new career. As a fulltime fitness professional, Anna educated women to achieve a healthy relationship with food, exercise and body image.

Elle is a two-time bikini model champion, 2013 INBA (SA) State Champion Bikini Model and 2015 Fit Bikini Model Extravaganza Winner. She is from South Australia and is passionate about inspiring women to be their best, no matter what their starting point. Elle works full-time as a rehabilitation consultant and part-time as a coach for sports aerobics in schools.

P:

Jacqui Heward

oxygenmag.com.au | April - June 2016 |

9


SUBSCRIBE TO OXYGEN

FOR ONLY $49.95

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!

O

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:

SUBSCRIBE TODAY IN FOUR EASY WAYS:

GET IT FIRST – Your magazine will be delivered to your doorstep every issue before it hits newsstands.

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

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.

Scan and email the completed payment form below to subscribe@challengermediagroup.com

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.

Head online to challengermediagroup.com/subscribe

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

Bankcard

Mastercard

Expiry date __________

Mr/Mrs/Miss/Ms

Cardholder name ___________________________

Address

Cardholder signature ________________________

Suburb

Email

Visa Card No:

MY DETAILS (block letters please)

Postcode

PAYMENT DETAILS

Please charge my:

State Phone

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


OXY REVIEWS

TASTY AND NUTRITIOUS A TONED BODY WANTS WHEY UPROTEIN™ UPROTEIN™ 100% Whey Hydro+Enzymes is arguably the best value protein powder available in Australia. Packing all the premium science you want, but without the premium price tag, this awesome tasting protein is an instant favourite with fit Aussie women for a reason. Stop wasting cash on over-hyped, over-priced supps. RRP: $69.99 For more information visit www.uprotein.com.au

If you’re serious about your nutrition and supplements, you’ll already know of Bulk Nutrients’ Whey Protein Isolate — but there’s lots of buzz about their newly released flavour: Salted Caramel! This super-creamy protein has the perfect flavour profile — sweet caramel, but with a salty hit underneath. It’s subtle and balanced … which makes

it addictive in a great way. Combine this amazing taste with Bulk Nutrients’ legendary WPI and you get a shake that is a staggering 89 per cent pure protein. Nutritionally balanced to fuel your body after a workout, but tastes like a creamy milkshake! RRP: $36 for 1kg For more information visit www.bulknutrients.com.au

SWEAT TO SWIM WATER SHORT AND FAST BRA Head from the gym straight to the beach with Lululemon’s latest active swimwear. These two pieces are made from four-way stretch and the bottoms’ Warpstreme fabric has a UPF of 50+. The top is front-zipping, the straps won’t dig in and the zipper garage helps reduce chafing. The shorts are designed for running and swimming and feature an internal draw cord for the perfect fit. RRP: $69 for the shorts and $65 for the bra. For more information visit www.lululemon.com.au

BSC TX100 Green Tea TX100 is an advanced blend of healthy probiotics and high ORAC antioxidants. Containing a host of hand-selected, nutrient-rich superstars, Green Tea TX100 is bursting with a potent variety of ingredients that will help you detox, lose weight and be happy.

With everything you expect from a green tea and containing only seven calories, by adding a little green tea to your day you’ll be adding a whole lot of benefits to your life. RRP: $64.95 For more information visit www.bodyscience.com.au

oxygenmag.com.au | April - June 2016 |

11


Readers’ Letters

WE HEAR YOU>> Hi Oxygen, I am one of your many fans who absolutely love reading Oxygen monthly. From reading your magazine I attain an abundance of knowledge, which I use proactively toward achieving my health and fitness goals.

My friends and family could never understand why I was going to extreme measures of exercising and dieting in order to get up on stage for my first fitness competition. My sisters and brothers would constantly refer to my muscles as ‘manly’, and they even believed I had NPD (Narcissistic Personality Disorder). It was upsetting to know I didn’t have the support from my loved ones, but I wasn’t willing to let this sabotage my success. That is when I reached out to my now-called ‘fit family’, Olympia. Being part of a team that thrives off each other’s positivity and support has definitely been a major influence on the success that I have achieved today.

Hi Kayla, Thanks so m uch for writin g to us and we are so glad the ar ticle helped you! T oo often we he ar from girls who tell us that th ose closest to them don’t suppor t their goals. It can be really hard on some peop le, as they sim ply don’t underst and why. Hop ef ully the article has helped many other girls who wer e or are in yo u r situation too.

It’s wonderf u l to hear that you have found su pport in your Olympia fam ily. By reachin g out to like-minde d individuals and surrounding yourself with people who believe in your goals an d dreams, you can achieve am azing things ! Keep work in g hard and sh ining bright!

Oxy gen xx

Want more Oxygen?

I can’t stress enough how important it is to surround yourself with likeminded people, and that is exactly what I did to achieve my goals.

Visit www.oxygenmag.com.au for more completely FREE information and articles from us including the latest and greatest in nutrition, health, motivation, training and more!

The Olympia founders (Cleo and Greg) are continually emphasising the importance of our ‘circle of influence’ and say that you become like the five people you spend the most time with. After meeting the Olympia family, it was inevitable that I became strong, limitless and unique! Kayla xx

12

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU

PHOTO CREDIT:SHUTTERSTOCK.COM

A particular article that I could relate to was ‘Sabotage or Success’ in the February issue. I have struggled with criticism and negativity from friends and family since I began my fitness journey back in 2014.


Readers’ Letters

PHOTO CREDIT: CHIEF PHOTOGRAPHY

Do you have something you’d like to share with us or ask us? We’d love to hear from you and potentially feature you in Oxygen! Simply email editorial@challengermediagroup.com

n, Hello Oxyge Just a quick message to u say thank yo ry ve very, e much for th is th in re u feat gen xy O ’s th n mo magazine. my When I saw ht g u ro b , it really little feature y p ap h , azing back those am hen I was w lt fe I ly a great feelings Oxygen is tru ar, and I’m so ye st la g in ecause of its compet magazine b ess ealth and fitn l. gratefu motion of h ro w p o n I s. d illnes year, I move revention of st p la d ch an . ar er M ev In d more than to care for an believe in it back to Perth ad h o h w , h was one mother went throug be with my I ly at d h sa W d an ncer, ents of my ardest mom pancreatic ca I h . e st th u f g o u A ay in , 2016 is she passed aw far. However y at b h t fe w li f o l ai det d there’s a lo won’t go into is ing bright, an th k t o y u lo b m , h to g n u ro icatio we’ve been th e. h to do in ded m is r w fo I t lo a e on feature has d mother. e back to life m t h g u ro It’s b e in for the th f o ded me k you aga in n m a re h T ly u tr and hy ne a lot re; it’s do id — this is w d tu I a rk fe o w d har dream k ful, because e and is a an m r th fo ry ve I am een . of me have b come true many parts ! d re te at sh ernard absolutely Stephanie B

Hi Stephanie, We are so glad we could feature you in our Future of Fitness section and that the feature meant so much to you! The staff at Oxygen know that we have one of the best jobs in the world, because we get to make a difference in people’s lives. But we wouldn’t have that opportunity if it wasn’t for all the amazing women who read our magazine and have the courage

to send in their stories! So thank you Stephanie for being brave and sharing some of your story with us. We are so sorry for your loss; however, it’s great to hear you will be dedicating your future achievements to your mother — we know she’ll be so proud! Please keep in touch as we’d love to hear about everything you accomplish.

Oxygen xx

oxygenmag.com.au | April - June 2016 |

13


Oxygirls Online

We see you!

FOLLOW US ON INSTAG R AM @oxyge nmagau

HERE ARE SOME OF OUR FAVOURITE PHOTOS SHARED WITH US ON INSTAGRAM. WE LOVE SEEING OUR FELLOW FITNESS LOVERS STICKING TO THEIR GOALS AND ACHIEVING AMAZING THINGS!

_au @ brea_wells

@whitneykez

@hattieboydle

@k risten_catalano

7 ired24 @ insp

@ kyl

ief itm u

mmye

aton

@ ladyfit

@ mgs_fitness

@catyking_bikinipro

@dauntlesstrainingandnu trition

@ camidruszes

@andrianaelezovich

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

#oxygenmagau 14

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Earn 2 Velocity Points per $1 spent on your Jetts membership *

EARN

2 POINTS PER $1

1300 JETTS 247 jetts.com.au/8wc Jetts Australia @jetts247 @jettsaustralia

Use over 250 gyms. No lock-in contracts. Real people.

WORKOUT ON YOUR TERMS *Velocity members earn 2 Velocity Frequent Flyer Points (“Points�) per $1 spent on freedom direct debit and advance 12 month membership payments, and joining fee and access pass payments at participating Jetts clubs. Members must join with a participating Jetts club to earn Points. Further terms and conditions apply, visit www.jetts.com.au/velocity/member. To earn and redeem Velocity Points, you must be a Velocity member. Velocity membership and Points earn are subject to the Member Terms and Conditions available at velocityfrequentflyer.com as amended from time to time.


Loving Life with Lindy

“If tomorrow, women woke up and decided they really liked their bodies, just think how many industries would go out of business.” — Dr Gail Dines

W

hen Dr Gail Dines said the above quote, she really hit the nail on the head. Whether you realise it or not, so many industries thrive from targeting those of us who are at times insecure and our genuine desire to change ourselves.

We see products and marketing every single day that tries to get an emotional response from us so we buy into the promise that product X provides. These companies know all too well that women can be insecure and super hard on themselves to live up to some sort of picture of who they think they should be. Not to mention, if we’re having an ‘off’ day, it may mean that we inevitably buy into promises that usually fall well short of the intended result! However, some of the time you’ll find a product or someone who actually cares about your success but bottom

line, but there’s a catch….YOU have to be the one to do the work. No one can do it for you. There are numerous diet programs, boot camps and online plans promising you’ll lose kilos upon kilos in a few weeks, teas or pills that promise you’ll get a flat tummy, waist trainers that guarantee you’ll have a more feminie and curvy figure, supplement companies promising to drop your fat faster than ever and it doesn’t stop there. The beauty industry is well known for presenting manipulated images as ideal representations of what we all should strive to achieve. These images are supposed to make us feel great about the investment that we’re potentially making and subconsciously allow us to think that perhaps we’ll look like that and we’ll be as happy as “she” is if we buy the

All we have to do is look at the latest social media platforms at the myriad of examples to compare ourselves to and it’s enough for even the most confident woman, to feel pretty inadequate. However, while we can’t change what is being presented to us anytime soon, there IS something we can ALL do about how we perceive ourselves and what we allow ourselves to accept as fact.

Learning to love who we are and allowing ourselves to accept our imperfections is probably the hardest thing you’ll have to face in your search to be truly happy in your own skin. Until you are able to look at your (judgmental) self on all levels, you’ll continue on your merry-go-round of self hate, negative self talk and resentment. Those who have overcome feelings of self doubt and insecurity are among the happiest women anywhere and it all starts with courage, acceptance and self love.

So for those of you who are ready to take a good look at yourselves, you may find the following tips helpful: • // You don’t need the magical product: If you’re looking for a solution to feel better and look better, it’s not going to come in a box! Eat healthy, move often and take time out of your schedule to do things you love – your body will thank you for it. • // You’ll never be happy if you keep comparing: You don’t need a smaller waist, a bigger bum, larger boobs or anything else – what you need is to stop comparing! Whether that is on social media, in real life or elsewhere, never compare yourself to another person as you are perfectly imperfect. Setting goals, should always be based around health! Looking good is a side effect!! • // You can love every inch: Every flaw, stretch mark, wrinkle and more – these are all signs that you’ve lived life and lived it well! Often society makes us feel like we don’t have the right to love every bit of who we are – but we absolutely can! Love ALL of YOU… your mind, your body and your soul and appreciate yourself for the amazing person you are.

When you feel good within yourself, you won’t pay attention to the silly magic product ads with empty promises. Instead you’ll keep on loving yourself for all that you are! £

Follow Lindy

16

| April - June 2016 | oxygenmag.com.au

LindyOlsenFitnessInternational

LindyOlsen

LindyOlsen

LindyOlsen

PHOTO CREDIT: DALLAS OLSEN

How to love every inch

represented product. However, it’s important to know that a lot of the time, the women used as models in those advertisements don’t actually use the products and the products themselves are full of empty promises!


LINDY OLSEN

MUSASHI SPONSORED ATHLETE ®

Ever since my very first show back in 2004, I’ve been lucky enough to enjoy the support and sponsorship of Musashi Nutrition. Twelve years and Five World Figure Championships later, I’m incredibly proud to still be a Musashi Athlete and to enjoy the results that come with using Musashi supplements. LINDY LOVES…

LINDY OLSEN

5 x World Figure Champion

Oxygen Magazine Australia Editor In Chief

BODY FUELLED BY MUSASHI #12YEARSANDCOUNTING…

Musashi Sponsored Athlete


Cover Girl Secrets

What’s your top tip to conquer fear? LESLEY I always use these three easy steps to conquer my fear:

1. Visualise: Visualise what you’re about to do in your mind and see yourself actually stepping up (for example, stepping on stage) and performing that task.

2. Relax: Breathe deeply from your diaphragm. Rather than get worked up and anxious watching the competition prior to my event, I would often find somewhere really quiet and then do some belly breathing, which would put me in a relaxed state of mind (and sometimes to sleep!). Then I would wake refreshed and prepare for the stage with my energy reserved for peaking on stage.

It’s a known fact that the need for security will stop people from reaching their full potential as they only think of the ‘fear’ associated with making changes. Don’t let fear stop you from achieving your dreams!

JUSTINE

To conquer your fears, you need to face them . You cannot overcome a expect to ny fears if yo u don’t take them head on. Fears will a lways hold us back and learning ab stop us from out life and ourselves. M if it doesn’t y theory is scare you, it that won’t chan ge you! I have learn t over the ye ars to embra If somethin ce my fears g scares me . , usually it’s it means so because mething to me and it’s important for me to g et on top o so that I gro f it w as a pers on.

PENNY Fear is what I call an ‘imaginary’ feeling. It isn’t actually real. We create it in our minds from perceived outcomes.

When I am feeling fearful, I try to look a little deeper and find what has triggered it.

I remind myself that we are able to change the outcome; we can change our actions and reactions. I move forward with bravery and know that I can handle any outcome. Sometimes the best moments happen when you are fearful; the beauty is getting out of your comfort zone.

Am I scared of something that isn’t necessarily going to happen? Or am I scared of something that has happened before happening again?

18

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU

PENNY, JUSTINE, LESLEY PHOTO CREDIT: DALLAS OLSEN

3. Focus: Simply manage the task at hand. If I’m competing, I say to myself, ‘all you have to do is walk on stage — just take one step after the other and smile’, instead of thinking of the crowd, the judges and so on. Wear your blinkers and focus solely on running your own race, not getting distracted by your environment.


Cover Girl Secrets SHARNA Fear can cripple one’s ability to achieve great things! However, fear is nothing more than an untrue thought that rushes through your mind and body. It stops you from achieving your dreams and living the life you truly want. In the past, I have often let overthinking, negative thoughts and fear take over my life. In turn, these thoughts sent me in a downward spiral to depression.

So my top tip for conquering fear is affirmation!

1. Grab the negative thought that says ‘you can’t’. 2. Flip it in reverse and tell yourself ‘you can’. 3. Repeat it over and over until you believe it. 4. Then go out there and make it happen! If you think about it, you believe your negative thought is true because you’ve told yourself over and over that it is. So turn it around, tell yourself you can and you’ll start to believe it.

SHARNA, SKYE, LINDY PHOTO CREDIT: DALLAS OLSEN

Write your positive thoughts on your bathroom mirror or in your diary. Tell yourself out loud in the shower. Go to bed and repeat it to yourself until you fall asleep, then wake up in the morning and let it be the first thought of the day. Once you start seeing the words and hearing them with your own voice, you will begin to believe them, and the negative thoughts will slowly disappear from your mind.

SKYE LINDY We all suffer from fear, whether that be fear of failure, rejection, embarrassment or other things. We make up these scenarios in our head of what we think may happen if we choose to undertake a certain task or activity, and if we allow ourselves to believe these thoughts, we can scare ourselves away from doing really awesome things! Don’t let this happen to you. The quote ‘your largest fear carries your greatest growth’ has really stuck with me.

If you continue to do the same thing you’ve always done, because you’re fearful to try new things or challenge yourself, you’re going to get the same results and won’t progress forward. My advice is to just do it, regardless of how much it scares you. It’s going to be such a good thing for you to do, and afterward you’ll realise you can truly accomplish anything you want to!

“Feel the fear and do it anyway.” For some reason that quote has stuck with me for years! When fear raises its ugly head, I can get anxiety. However, I have learnt to just step back at those times and write down what is making me fearful; it really helps me put the whole situation into perspective. I have a few mantras that I’ve used for years to get me through certain moments too. I know it can sound corny, but simply believe in yourself and do the things that you want to do, even if it scares the living hell out of you! £ oxygenmag.com.au | April - June 2016 |

19


title of section MOVE OF THE MONTH:

Cross-legged chair pose

Once an hour The number of times researchers say you should get up from your desk and walk around to keep your butt from growing. Yep, turns out that sitting for long periods of time puts enough pressure on fat cells that they can actually expand and spread up to 50 per cent! Yikes. Do this: set the alarm on your smartphone to remind you to give your butt an hourly breather, and of course, maintain your healthy, active Oxygen lifestyle to get rid of those fat cells before they even have a chance to spread! READER QUESTION:

One of my calves is bigger than the other. How did this happen and how can I even them out? Answer: Don’t go pointing the finger at yourself — you may not have done anything at all to make one of your calves grow larger or shrink smaller. It’s not unusual to have one body part that is genetically bigger than the other, or to have it adapt to a stimulus to become so, especially if you are side-dominant. Tennis great Martina Navratilova, for example, had a hitting arm that was significantly larger and more powerful than the other as a result of her years on the court. But you’re not destined to walk crookedly forever: you can help balance your calves by doing single-legged exercises, which will force the flagging side to work harder. Stretching and foam rolling can also help loosen the muscle fibres and fascia, allowing more blood to flow to the muscle encouraging growth.

WORKOUT QUICKIE: obliques

“The dictionary is the only place where success comes before work.” —Vince Lombardi, football coach

Everyone’s obsessed with their six-pack, but well-defined obliques can make your waist look smaller and improve the overall appearance of your midsection. Do this workout up to three days per week to whittle your middle and carve up your abs. EXERCISE Russian medicine ball twist Stability ball oblique crunch Cable woodchopper

20

| April - June 2016 | oxygenmag.com.au

SETS 3 3 3

REPS 20 15 each side 15 each side

Stretch and strengthen your quads, glutes and hips all at the same time with this yoga-inspired move. While your standing leg is working hard to balance and stabilise you, your opposite leg is getting an incredible stretch through the glute and hip area. Do this move at the end of your leg training session, and hold each side for 30 to 60 seconds. Set-up: Lift one foot and place your ankle across the thigh of your opposite leg, foot flexed, knee opened outward. Press your palms together in front of your chest, elbows down. Action: Bend your standing knee and drop your hips as if you were sitting in a chair, keeping your chest lifted. Hold at the bottom of the move and breathe for 30 seconds. Return to standing and repeat on opposite side.

!

Focus on a point about two metres in front of you to help maintain balance while keeping your torso erect.


title of section

5

Foods for better sleep

Get closer to healthy foods — literally

When it comes to achieving your fitness goals, you know how important it is to have supportive friends and coaches at your side. But the types of grocery stores in your area might be just as important at determining your success. A new study from University of Massachusetts Medical School suggests that not having close access to stores that sell healthy foods can deter even the most motivated individuals from healthful eating. Participants in the study who lived closer to health food stores had significantly higher intakes of fruits, vegetables and dietary fibre, regardless of their age, race, education and income. Take a look at your surroundings — if you find yourself in a health food desert, it’s a good idea to get more nutritious foods in your inner circle. Consider starting a garden this year, purchasing a healthy home-delivery meal program or even making a move.

DAIRY Some studies are showing that being calciumdeficient may make it difficult to fall asleep. Reach for products like yoghurt, milk and cheese to get a dose of melatonin-boosting calcium. HUMMUS Chickpeas, the main ingredient in hummus, are not only rich in tryptophan, an amino acid linked to sleep quality, but they contain folate, which can help regulate sleep patterns. FISH Cod, salmon, halibut, tuna, trout and snapper are all good sources of vitamin B6, a nutrient needed for your body to make melatonin, a hormone that helps control sleep and wake cycles. HERBAL TEA Herbal teas are caffeine-free and contain some sleepinducing properties. Brew some chamomile tea, a herb used to treat insomnia for thousands of years, or peppermint tea, which has been shown to reduce stress and promote sleep. BANANAS You know they’re a good source of potassium, but they’re also rich in magnesium. Both minerals can relax overstressed muscles and help you get some shut-eye.

The ups & downs of energy drinks

The results of a four-year study on the positive and negative effects of energy drinks show an increase in sports performance, but also an increase in nervousness and insomnia for athletes who drank them. The study, published in the British Journal of Nutrition, shows that athletes who drank the equivalent of three cans of energy drinks ran faster and further and sustained between three to seven per cent higher workout intensities than those who drank a placebo. However, athletes who drank the energy drinks also suffered greater from lack of sleep and feelings of nervousness and stimulation even hours after working out. Contrary to their name, energy drinks do not provide more energy than soft drinks or sports drinks, but they often contain high amounts of caffeine, which can have an “energising” effect. Other than the caffeine (and the carbohydrates — from sugars — in some drinks), none of the other ingredients often touted in energy drinks are supplied in amounts that could produce a significant effect on physical or cognitive performance. If you use energy drinks for the slight increase they can provide in workout intensity, save them for the days when you’ll really need the caffeine boost so you don’t pay the consequences when it’s time to relax. oxygenmag.com.au | April - June 2016 |

21


title of section

Eat your vegetables

BY MIKE CARLSON, NASM-CPT, CFL-1

A simple 30-second distraction technique can help you fight off junk-food cravings, say scientists from the Weight Loss Program at Mount Sinai St Luke’s Hospital in New York City. Overweight subjects were tasked with either tapping their foot on the floor, tapping their own forehead with their finger or staring at a blank wall when experiencing cravings for their favourite foods. All three tactics significantly reduced hankerings, although the forehead tapping was the most effective. Try it today: When your willpower feels weak in the face of temptation, try tapping your finger on your forehead for 30 seconds. You can even do it in line at Starbucks.

Yo-yo sleeping

Interrupted sleep is just as bad as lack of sleep, says a new study. Researchers in Tel Aviv, Israel, studied two groups of sleepers: those who received four hours a night and another group who received eight hours of sleep but were repeatedly interrupted to perform 10-minute tasks (a schedule familiar to new mothers who wake to soothe their infants). Both groups experienced similar disturbances in mood and attention spans. Try it today: Quality sleep is vitally important for your health, training and relationships. If family or environmental factors are compromising your z’s, get proactive about finding a solution.

22

| April - June 2016 | oxygenmag.com.au

One side effect of a protein-rich diet can be bad breath. That’s because certain bacteria that populate the mouth convert amino acids to sulphurous gases. Scientists have found that the antioxidant epigallocatechin gallate, known as EGCG and found in green tea, can inhibit the formation of these foul-smelling gases, which also cause cavities. (EGCG promotes dental health as well.) Try it today: Subjects in the study consumed the equivalent of seven cups of green tea a day. Because green tea is calorie-free, has only 25 milligrams of caffeine per cup and has been shown to boost metabolism and fight certain types of cancer, seven cups a day doesn’t seem outlandish.

$8.65

billion

Hunger mind games

A massive study of nearly one million people, conducted by American and Chinese nutritionists, has deduced a measurable benefit to consuming fruits and vegetables. Researchers found that for every 80 grams of produce (approximately one serving), you decrease your risk of fatal cardiovascular incident by five per cent and chance of developing a fatal form of cancer by three per cent. They also discovered that the ‘sweet spot’ of fruit and vegetable consumption is about 450 grams (five to six servings) a day. Try it today: Make sure you get a wide variety of fruits and vegetables that run the whole spectrum of colour, including dark green, orange and red/purplecoloured produce. If you’re trying to lose fat, eat more vegetables than fruits.

COMBAT PROTEIN BREATH

THE MONEY LOST IN WORKPLACE PRODUCTIVITY DUE TO OBESITY EVERY YEAR, ACCORDING TO A NEW STUDY IN THE JOURNAL OF OCCUPATIONAL AND ENVIRONMENTAL MEDICINE.


Mind + Body News

Keep your music fresh!

3} Listening to music or exercising in silence?

Music really does tame the savage beast — as long as it’s music you like. Researchers at the University of Maryland found listening to your fave tunes opened up blood vessels and made people feel good. Music has also been shown to reduce muscle tension and decrease stress hormones. But don’t put the same song on repeat; not knowing what song is coming next gives you a hit of dopamine.

4} Hitting the pavement or hitting the weights? You don’t have to run to get the runner’s high, but you do need to push yourself, Dr Ratey says. “When you do something new with your body, you’re creating more wiring in your brain.” That could mean trying a Zumba class or turning your treadmill session into an interval workout. 5} Power yoga or yin?

Burn stress These eight simple strategies will turn your next sweat session into the ultimate in stress relief.BY ALLISON YOUNG

Sure, we all know that exercise can make you happier, healthier and less stressed. But did you know there are specific things you can do (and not do) during exercise to rev your stress response even more? Work out and chill out with these eight simple stress-busting strategies.

1} am or pm? The early bird burns more stress. An Appalachian State University study found that hitting the treadmill in the morning resulted in lower blood pressure and a better night’s sleep. But don’t worry too much about the time of day, says Harvard Medical School psychiatrist John J Ratey, MD, author of Spark: The Revolutionary New Science of Exercise and the Brain (Little, Brown, 2008). The key is consistency, he says. “Regular exercise makes you more resilient to stress,” he adds. 2} Solo or group exercise? Team sports have the fun factor.

Being around people makes us feel happier! Research says exercising in a group setting can double the feel-good endorphins compared to working out alone. But choose your training partner wisely so you don’t end up listening to someone else’s problems during your workout.

While pushing your body in a power class has its perks, any yoga class, from Ashtanga to Iyengar, can stave off stress. Researchers at Boston University School of Medicine found that gamma-aminobutyric (GABA) levels in the brain, a calming neurotransmitter, increased 27 per cent after yoga. The secret ingredient could be mindfulness. Focusing attention on the present moment gives your brain a much-needed break, Dr Ratey says.

6} Competition or recreation? Team sports have a leg up over leisure activities. “It demands more of your brain to take in the social interactions,” Dr Ratey says. Plus, being part of a team or an event (like a marathon) boosts bonding and the release of oxytocin, a warm and fuzzy hormone that promotes feelings of wellbeing. 7} Indoors or outdoors? Sorry, gym rats — exercising in nature gives you a natural mood boost. A Scottish study found that a walk in the park can ‘zen’ your mindset and boost your mood, while other studies have found that exercising outdoors lowers cortisol and reduces tension. So even if you enjoy going to your gym, make time to exercise outdoors as well. 8} Short or long sweat session?

It takes less time than you think to get the serotonin surging. Just four minutes of Tabata training can boost your brain and mood, Dr Ratey says. Tabata consists of 20-seconds-on, 10-seconds-off all-out intervals repeated eight times. This level of intensity isn’t easy to maintain, but it’s a great option when your time is tight. The bottom line is that when it comes to exercise and the mind, it’s all good news. £

Do you run on the treadmill while watching Scandal while checking email? Take it down a notch. Scientists say juggling multiple tasks can cause mental burnout, anxiety and depression.

oxygenmag.com.au | April - June 2016 |

23


Nutrition

Kick it

or pick it BY VICKI MA, ACCREDITED PRACTISING DIETITIAN

VICKI MA Vicki is an Accredited Practising Dietitian (APD) and sports dietitian who graduated from the University of Newcastle. She has been running her own private practice, Eat for Wellness, in Melbourne for the past four years. Vicki has a special interest in weight loss management and has helped many individuals

achieve their health and wellbeing goals. She is a firm believer that healthy eating is not about dieting or depriving yourself of your favourite foods — it is about eating everything in moderation. For more healthy eating and nutrition tips, follow Vicki on Instagram @vickima_dietitian

Iron-Boosting Foods If you lack energy and feel fatigued most of the time, chances are you could be low on iron. Iron deficiency is the most common form of nutritional deficiency in Australia — especially among women.

Iron is a mineral used to carry oxygen around the body and is essential for providing energy. Without enough iron, you will feel tired and find it very hard to concentrate; you may experience a ‘brain fog’ too.

So how much do we need? The recommended dietary intake of iron for women between the ages of 19 and 50 is 18mg per day — and a whopping 27mg for pregnant women.

Swap 1: White meat

for

Adding some ironboosting foods into your diet doesn’t need to be hard. Here are some simple, healthy food swaps to help you get started. But, remember, check with your doctor and get a blood test to confirm that you are low on iron before you decide to iron overload!

red meat

Go ahead and splurge on a nice, juicy piece of steak — it comes with a generous serving of iron. Red meat is one of the best sources of well-absorbed iron. The redder it is, the more iron it contains. To pump up your iron intake, try swapping from white to red meat. If you want a leaner cut of meat, you could try a kangaroo fillet; it has the lowest amount of fat and highest amount of iron, helping to keep you trim and terrific! But, remember, don’t overdo the portion. Try and keep it about the size of your palm. The Australian Dietary Guidelines recommend up to 455g of cooked lean red meat per week (which is equivalent to one 65g serve per day or two 130g serves every second day). How the numbers add up

24

| April - June 2016 | oxygenmag.com.au

Food

Energy (kJ)

Protein (g)

Fat (g)

Saturated Fat (g)

Total Carbs (g)

Sugars (g)

Fibre (g)

Sodium (mg)

Iron (mg)

Chicken breast (grilled) per 100g

598kJ

29.8g

3.6g

1g

0g

0g

0g

43mg

0.4mg

Lean steak (grilled) per 100g

746kJ

30.1g

5.5g

2g

0g

0g

0g

49mg

3.25mg

PHOTO CREDIT:SHUTTERSTOCK.COM

Tired of being tired? You’re not alone!


Nutrition Swap 2: Cos lettuce

for

spinach

By swapping from cos lettuce to spinach you will get a significant boost in iron as well as a bigger hit of vitamins and minerals! However, not all iron foods are created equal — some are better absorbed than others. Plant-based foods such as spinach are not as well absorbed as animal-based foods (sorry Popeye). However, you can add vitamin C-rich products to help boost the absorption! Try throwing some strawberries or orange segments into your leafy green salad next time for a sweet burst of goodness! How the numbers add up Food

Energy (kJ)

Protein (g)

Fat (g)

Saturated Fat (g)

Total Carbs (g)

Sugars (g)

Fibre (g)

Sodium (mg)

Iron (mg)

Cos lettuce per 100g

80kJ

1.4g

0.3g

0.1g

1.8g

1.8g

1.8g

18mg

0.7mg

Spinach per 100g

101kJ

2.6g

0.3g

0.1g

0.7g

0.7g

4.1g

23mg

3.5mg

Swap 3: White rice

quinoa

for

Quinoa (pronounced ‘keen-wa’) is the new superfood that is flying off the shelves. So what is all the fuss about? With the high amount of iron in this super-grain to rev up our energy levels and the great source of protein to help keep us fuller for longer, who wouldn’t want to make the healthy swap? When quinoa is cooked it is soft and fluffy and imparts a delightful nutty flavour. It is so versatile — able to be used in salads, breakfast cereals and even desserts. With all of these benefits, no wonder everyone is so keen on quinoa.

PHOTO CREDIT:SHUTTERSTOCK.COM

How the numbers add up

Swap 4: Peanuts

Food

Energy (kJ)

Protein (g)

Fat (g)

Saturated Fat (g)

Total Carbs (g)

Sugars (g)

Fibre (g)

Sodium (mg)

Iron (mg)

White rice (uncooked) per 100g

1469kJ

6.3g

0.5g

0g

78.8g

0.2g

0.7g

5mg

0.7mg

Quinoa (uncooked) per 100g

1539kJ

14.1g

6g

0.7g

64.1g

0g

7g

5mg

4.6mg

pumpkin seeds

for

Did you know that 100g of pumpkin seeds contain a whopping 10mg of iron? That is significantly higher than peanuts, which contain only 2.3mg per 100g. I know which food I would be swapping to! Pumpkin seeds are so versatile and you can basically add them to anything. Try sprinkling some on to salads for that extra crunch. Nuts and seeds contain a high amount of healthy fats, which are good for the heart too. But don’t overdo it, because they do contain a high amount of kilojoules. Stick within the recommended quantity of a small handful (30g) per serving. How the numbers add up Food

Energy (kJ)

Protein (g)

Fat (g)

Saturated Fat (g)

Total Carbs (g)

Sugars (g)

Fibre (g)

Sodium (mg)

Iron (mg)

Peanuts per 100g

1469kJ

6.3g

0.5g

0g

78.8g

0.2g

0.7g

5mg

0.7mg

Pumpkin seeds per 100g

1539kJ

14.1g

6g

0.7g

64.1g

0g

7g

5mg

4.6mg

oxygenmag.com.au | April - June 2016 |

25


Nutrition

Nutritious products we’re ing this month! SWEET AND EFFECTIVE Body Science’s BSc GreenTea TX100 is a natural formulation that contains the antioxidant content of more than 100 cups of green tea. It is the first green tea formulation to incorporate probiotics, the powerful microorganisms that help to keep the digestive tract healthy, and consists of no artificial ingredients, just seven calories per serve

and sweetness achieved via natural plant-based sweeteners. Designed to aid hydration, performance and gut health while optimising immune function and fat loss, it is the perfect product to complement any training, hydration and health regime. For more information visit www.bodyscience.com.au

REHYDRATE AND REPLENISH Blackmores Superfood Powder Coconut Water + Nature Boost Magnesium is designed to help support energy and vitality, muscle function, electrolyte balance and daily hydration when mixed with water. Made from coldprocessed, tender coconut water into a powder, it dissolves quickly in water to provide electrolytes and minerals for rehydration and replenishment. With calcium to support muscle function and contribute to energy metabolism and magnesium to support normal electrolyte balance and aid in the reduction of tiredness and fatigue, this is one drink you’ll want to guzzle down. For more information visit www.blackmores.com.au

DELICIOUS AND DELIGHTFUL If you’re looking for the perfect snack, the new IsoWhey Wholefoods Superfood Snacks may be just what you need. Containing at least 40 per cent organic ingredients and including a nut and seed mix, chia seeds and gluten-, dairy- and soy-free (buckwheat, millet and puffed brown rice), the snacks are gluten, diary and soy free and contain

26

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

no artificial colours, flavours or sweeteners. One of their delightful flavours is Cacao + Sea Salt; full of antioxidants from the cacao, essential trace nutrients from the sea salt and sweetened with vanilla, it’s your perfect 3pm go-to, rather than reaching for that chocolate bar! For more information visit www.isowhey.com.au OxygenmagAU

ENERGISE AND REVITALISE Jimmy Blacks Organic Black Bean Powder is incredibly high in protein, complex carbohydrates, folate and a range of other nutrients. It will leave you feeling fuller for longer, more energised and revitalised. It’s even used as a much healthier alternative to a morning coffee! This is because it contains 100 per cent of your daily molybdenum needs — that’s a powerful detoxifying element that eliminates harmful sulphites in the body. The powder can also be used in smoothies, pancakes, porridge, stews and stir-fries! Jimmy Blacks Organic Black Bean Powder is a 100 per cent natural product, packed and produced locally in Australia. For more information visit www.jimmyblacks.com.au

OxygenmagAU


+ FITNESS & HEALTH EXPO

Melbourne, VIC, 29 April – 1 May 2016 Enjoy three action-packed days of all things fitness with world-class events, fitness demos and tips on leading a healthy and active lifestyle. The Arena will host Australia’s fittest athletes competing in the Rob Forte Reebok Invitational. Watch the strongest men and women from Australia and the world compete in powerlifting championships run by Powerlifting Australia. Plus, the Industry Lounge powered by Fitness Australia will

provide you with the opportunity to network with industry peers and gain free advice for your business. Learn some new moves with Les Mills, meet celebrities, and participate or watch the fitness industries’ favourite trainers, plus much more! For more information visit www.fitnessexpo.com.au

+ AUSTRALIAN RUNNING FESTIVAL Canberra, ACT, 9-10 April 2016 Join thousands of runners from around the country and be a part of the iconic Australian Running Festival. Celebrating 41 years in 2016, its flagship event The Canberra Times Canberra Marathon is Australia’s most historic run. Organisers invite people of all ages and abilities to rise to the challenge and choose from a range of one-lap courses over the weekend. Enter as an individual or team in the 5km, 10km, half marathon, marathon or ultramarathon and experience the nation’s capital in a way like no other. Participants can also choose their charity from a list of charities and raise money to support worthy causes. For more information visit www.runningfestival.com.au

+ WBFF AUSTRALIA

The WBFF is short for World Beauty Fitness and Fashion. Our models have the look and physique of fitness athletes, but the theatricality, pounding music and wild style of this competition make it clear that this isn’t a traditional fitness show.

28

We are the best of the best in fitness, fashion and beauty, where muscle, fitness and bikini models come together to strut their stuff in one spectacular showcase. The first of its kind, exciting and theatrical fitness experience will be performed with a custom designed set at the famous Arts Centre on the beautiful Gold Coast. An engaging, immersive, sexy experience in which determination, dedication and courage conquer all. This is

| April - June 2016 | oxygenmag.com.au

the world of WBFF: a unique entertainment experience, inspired by Couture fashion and the famous Victoria’s Secret Runway Show. “It’s where Fitness meets Fashion!”

The Fitness & Fashion weekend is on Saturday 14th May 2016. For more information about WBFF turn to page 34 to meet some of their Divas.

PHOTO CREDIT: DALLAS OLSEN

It’s hard to miss them on the web. The racy shots of fit, beautiful, hard bodies rocking wild costumes that would look at home in New Orleans during Mardi Gras, in Rio during Carnival or even on the Victoria’s Secret runway.


Cover Girl Profile

Knowledge + Self-Belief

= POWER

“l was very underweight, unhealthy and running myself into the ground with hours of cardio and poor nutritional choices,”

BY KIRSTIN CUTHBERT | PHOTOGRAPHY BY DALLAS OLSEN | HAIR AND MAKE UP BY JEN STEYN

GOOD THINGS TAKE TIME. IF YOU PUT IN THE WORK, YOU WILL SEE RESULTS. ONCE SCARED OF CARBS AND ONLY DOING CARDIO MOST DAYS OF THE WEEK, LAUREN SIMPSON HASN’T ALWAYS BEEN THE STRONG AND HEALTHY WOMAN SHE IS TODAY. She remembers posting a photo to her large social media following two years ago, considering herself to look very ‘healthy’ in it. Looking back on the photo now, after gaining much nutrition and training knowledge, she realises how underweight she was. Through greater learning and mindset changes, Lauren has gone on to compete in bikini comps and powerlifting comps and even holds the Australian national squat record for the under 57kg class! Every health and fitness journey has its ups and downs and Lauren’s is no exception. Although she was never overweight, she took things to the opposite extreme. “I was skinny, exhausted and had an obsession with body image and being lean. I was very underweight, unhealthy and running myself into the ground with hours of cardio and poor nutritional choices,” she says.

30

Uneducated on the importance of food to fuel her body, pushing herself to the limits soon took a toll on Lauren’s health. “At the time I didn’t recognise it but I had an extremely distorted view of my body and of food. I wasn’t training because I loved it (it was a chore!) and I restricted myself with food groups and calories,” she says.

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

“This impacted not only on my body but my relationships with friends and family. I saw the signs of being lethargic, moody and withdrawn.” It was here Lauren decided to seek out a coach to help her develop a healthy relationship with food and training. “After having my diet assessed by my coach, I knew that I was not nearly eating the amount of food I should be, and as a result, my metabolism and hormones were being damaged,” she says. With her ultimate goal to start prepping for a fitness competition, Lauren wanted to get back on track, but it wasn’t always easy. “It was difficult in the beginning to just ‘let go’ however my mindset slowly changed as I started to see the

OxygenmagAU

positive effects of eating right to nourish and fuel my body and not overtraining. I was no longer moody, constantly fatigued, nor having random headaches and feeling weak,” she says. “I learnt that health and fitness shouldn’t be about punishing yourself to a point where you are unhappy. I aspire to be fit and strong, but most importantly with my health, happiness, friends and family as first priority.” Her love for fitness soon led her to the world of body building and she found a love for lifting heavy. Lauren recently competed in her first powerlifting competition and now holds the Australian national squat record for the under 57kg class, with a squat of 137.5kg.

OxygenmagAU


Cover Girl Profile

Fast Facts Name: Lauren Simpson City: Sydney, NSW Occupation: Online Fitness Coach Age: 25 Height: 170cm Weight: 58kg

Good t time. hings tak e If you the w put in ork, y see re ou will sults.

Connect with Lauren Instagram: laurensimpson Facebook: Lauren Simpson Fitness Model Snapshat: laurensimpsonnn Website: www.laurensimpsonfitness.com

oxygenmag.com.au | April - June 2016 |

31


Cover Girl Profile

“Working on being strong has been very empowering. I can now squat and dead lift over double my body weight which rivals a lot of men in my gym!” she says. Lauren also came first in Fitness Model for the INBA Southern Cross Championships in 2015 and third in Bikini Diva at the WBFF in October 2015. Feeling much healthier and happier now, Lauren eats a healthy wholesome diet that is geared towards her goals. Through proper nutrition, she is finding she can not only hit new personal bests in the gym but she’s transformed the way she thinks about herself. “Working out has given me a lot of confidence. Confidence to me is happiness, being content and believing in yourself and your ability. Over the past couple of years my confidence has built up as a result of being able to step outside my comfort zone and adapt to situations that are thrown my way. My mind is

clearer, I am happier, more focused and determined than ever before,” she says. After going through her own transformation and learning so much along the way, Lauren was driven to change careers. Leaving her human resources job after six years, she completed Certificates 3 and 4 in Fitness and made the decision to dedicate 100 per cent of her time to start her own online training business. “I want to personally help and inspire people from all over the world to be the fittest, strongest, healthiest, most confident and happy versions of themselves,” she says. Lauren knows no journey is ever easy and there will be many challenges along the way but she believes the best way to get started is to stop thinking and just take action. “The hardest part is just getting started. Initially the workouts are going to feel tough and cleaning up your diet may seem near impossible, but in a

few months’ time you will start noticing changes in yourself, both mentally and physically, and it will all be worthwhile,” she says. Lauren says it’s also important to remember that rapid changes don’t happen overnight. “Good things take time. If you put in the work, you will see results. Most people give up within one or two weeks of training and eating healthy because they don’t see the results they want,” she says.

“Getting into shape is a process that takes time, patience, dedication and consistency. Make sure you recognise the small goals and accomplishments you make while working towards your ultimate goal,” Like most of us, Lauren too has days where her motivation is low. When she doesn’t feel

like going to the gym, she finds it helpful to do some selfreflection. “At times I feel like this, I always reflect on the reasons why I started this journey and how far I have come. I don’t turn a bad day into a bad month,” she says. “I try maintaining a positive outlook on everything I do and use myself as my main source of motivation. Of course, looking at other girl’s pictures is super motivating, but seeing my own body transform, as a result of the effort I have put in day in and day out, is what really drives me to continue doing what I love,” she says. Constantly setting new goals for herself, Lauren is building her own online fitness coaching business to inspire and motivate even more people. She’s will also be competing in more power lifting and bikini competitions. Keep an eye out for this strong woman as she’s determined to smash her current squat record very soon! £

LAUREN’S MEAL PLAN Meal 1: Beef rump steak, walnuts, spinach and a side of blueberries Meal 3: Barramundi, avocado and mixed vegetables Meal 4: Pre-workout meal of chicken breast and white rice Meal 5: Post-workout whey protein shake with fruit Meal 6: Turkey breast and sweet potato

32

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT: SHUTTERSTOCK.COM

Meal 2: Turkey breast, macadamias, mushrooms and mixed vegetables


Cover titleGirl of section Profile

I LEARNT THAT HEALTH AND FITNESS SHOULDN’T BE ABOUT PUNISHING YOURSELF TO A POINT WHERE YOU ARE UNHAPPY.

PHOTO CREDIT: SHUTTERSTOCK.COM

LAUREN’S WORKOUT WEEK Monday: Legs (quads)

Saturday: Chest and arms

Tuesday: Shoulders and back

Sunday: Rest day

Wednesday: Posterior chain Thursday: Shoulders Friday: Legs (glutes and hamstrings)

oxygenmag.com.au | April - June 2016 |

33


Competitor Profile VLATKA DRAGIC WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Believe you can do it and put your heart and soul into making it happen! Cardio or weights? I love doing supersets and trisets when I train; I only use light weights and make sure my heart rate is up the whole time. I love the stair master for cardio too as it builds the glutes!

E R A E W

Favourite cheat meal? I love Nandos’ chicken and chips or Guzman y Gomez’s burrito and nachos. I’ll then have Connoisseur ice cream and Nutella doughnuts – I have these every Friday night! Best part of being a WBFF Pro for Australia? The WBFF is such a glamorous and magical show! I love being a Bikini Pro as the WBFF makes us feel like we’re part of the family and everyone is so helpful and polite. The WBFF organises so much for us at the show, as well as marketing and social media exposure, and they really care about their pro and amateur family! The shows are like no other – so much modelling, glamour and magic all in one place!

IC RAG D A K VLAT AGE 34)

MICHELLE HODGSON (PAGE 36)

(P

MELISSA WOODWARD

CONNECT WITH VLATKA Facebook: Vlatka Dragic Fitness Model Instagram: vlatkadragicwbffpro

(PAGE 34)

MELISSA WOODWARD WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Give it 100 per cent during your prep; time will pass quicker than you think and you want to feel your absolute best on stage. Cardio or weights? I prefer weights, because I am able to sculpt my body the way I want it by choosing which individual muscles to target. Favourite cheat meal? Pizza. Best part of being a WBFF Pro for Australia? The opportunities such as modelling for Oxygen Magazine, presenting awards at the shows, interviewing competitors, running stage prep workshops and making loads of new friends. CONNECT WITH MELISSA Facebook: Melissa Woodward WBFF Pro Instagram: m3lwood

34

| April - June 2016 | oxygenmag.com.au

MEET THE GORGEOUS WBFF DIVAS Vlatka Dragic, Melissa Woodward, Rachel Dillon, Mary Molloy, Bec Giuliani, Bree Fraser, Kristie Ireland, Samantha Jane Heron, Hattie Boydle, Raya Higgs, Silvia Kovacsova, Michelle Hodgson, Careen Killingbeck and Melissa Le Man. HAIR AND MAKE UP BY TEGAN WOODFORD AND TEAM OxygenmagAU

OxygenmagAU

OxygenmagAU


FAMILY

Competitor Profile RACHEL DILLON WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Do it for you! Don’t do it for anyone else. Don’t compare yourself to other competitors; focus solely on you and only you! Remember to have fun and don’t put too much pressure on yourself – hopping up on stage is a MASSIVE achievement! Enjoy the process and enjoy the day. There is no other feeling like stepping on that stage and realising all of the hard work you’ve put in to get there. Enjoy every second! Cardio or weights? Weights! I love the way weights sculpt my body and I love feeling STRONG! Favourite cheat meal? Krispy Kreme doughnuts and ice cream!

KRISTIE IREL (PAGE 3 AND 6)

RACHEL DILLON (PAGE 35)

CAREEN KILLIN (PAGE 3 GBECK 7)

BREE FRASE R (PAGE 35)

Best part of being a WBFF Pro for Australia? The BEST part would be that you’re not just a Pro, you’re part of a Pro family – an amazing one! I am a new Pro and I have never felt more welcomed than I do being a part of the WBFF Pro family. The opportunities they give us and the support they provide us you don’t find anywhere else. CONNECT WITH RACHEL Facebook: Bodies by Rachel Instagram: bodiesbyrachelpt

BREE FRASER WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Give yourself plenty of preparation time to ensure a healthy and enjoyable experience. Cardio or weights? Weights for sure! I love feeling strong and building muscle tone. Favourite cheat meal? Does chocolate count |as a meal? Best part of being a WBFF Pro for Australia? The Aussie team are super supportive and you really feel part of a united family. CONNECT WITH BREE Instagram: breefraserwbffpro

oxygenmag.com.au | April - June 2016 |

35


Competitor Profile KRISTIE IRELAND WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Try not to be fixated on winning and focus more of your energy into enjoying your journey to the stage and being better than you were before. Improvements within yourself will keep you motivated. Cardio or weights? I personally enjoy and love weight training! I love being able to shape my body with weights and improve on my strength. I enjoy watching the weights on the bar increase, knowing I am improving and getting stronger each time. Nothing feels better for me than heading to the gym, after a long hard day, to lift weights and release stress! Definitely my happy place! Favourite cheat meal? My all-time favourite cheat meal has always been pizza! I am not a sweet-craving person, so I enjoy more savoury foods. After every competition, my first meal has always been pizza! Best part of being a WBFF Pro for Australia? Being a part of an incredible team and being able to help so many people achieve their goals of reaching the stage. When I take part in running workshops and information sessions about the WBFF, I know I am helping someone to be one step closer to their dream! To be an inspiration or role model to aspiring bikini competitors, and them knowing they can come to me for help, is an amazing feeling! I love everything the WBFF has to offer and everything that the WBFF Australia has provided us! There are so many opportunities, friendships and plenty of support which makes it all an incredible experience for anyone competing! CONNECT WITH KRISTIE Facebook: Kristie Ireland Wbff Bikini Pro Instagram: kristie_ireland

MELISSA LE MAN (PAGE 39)

LE OYD B E I HATT E 39) (PAG

BEC GIULIANI (PAGE 38)

| April - June 2016 | oxygenmag.com.au

(PAGE 39)

MICHELLE HODGSON WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Make sure you prepare yourself mentally for the lead-up to the show and after the comp. A lot of people feel lost after competing because all they think about is that goal of getting up on stage. For me, I make sure I have a few goals, enjoy the process of the diet and training to the lead up to the show, embrace show day and live in that moment. It’s amazing, and after the show is over, your goal should be to have an amazing reverse diet. Keep making goals because it all counts. Cardio or weights? I enjoy both aspects of what each of these achieves. I love the feeling of having a good

36

RAYA HIGG S

weights session, and I enjoy pushing numbers and pushing my body to its limits. When these are both put together, I love what I can achieve with my body. Favourite cheat meal? Ben & Jerry’s ice cream with Maltesers. Best part of being a WBFF Pro for Australia? The WBFF family are so uplifting and supportive of one another; it feels like I have another family, a massive fitness family. It’s such an honour to be a part of something so special. CONNECT WITH MICHELLE Facebook: WBFF Pro Michelle Hodgson Instagram: wbffpromichelle


Competitor Profile MARY MOLLOY WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Make competing your own story. Every single one of us was born with so much potential and ability to do something great. If competing is something you love and want to do, then focus, play your strengths, test your body, get out of your comfort zone and enjoy every moment you possibly can because it won’t always be easy. Surround yourself with amazing people who build you up. I promise you will feel such an overwhelming sense of achievement when you step on stage knowing you have done everything possible. Cardio or weights? I do a lot of strength training depending on which muscle group I am focusing on. At this point in time, I am concentrating on heavy strength training for my lower body to develop more muscle tone.

SILVIA KOVACSOVA (PAGE 39)

SAMAN THA JA HERON NE (P AGE 38 )

MARY M OLLOY (PAGE 37)

CAREEN KILLINGBECK WBFF Pro title: Bikini Diva Best tip for anyone wanting to compete? Don’t think about doing it, just do it! Competing can be a lifechanging experience. Self-doubt is the biggest dream killer; if I listened to my negative self, I wouldn’t be where I am today. Cardio or weights? Weights all the way. They make me feel strong, empowered, confident and capable of achieving anything I set my mind to, not to mention the health benefits of lifting weights! Training with weights also works my cardio – there is nothing quite like a deadlift heart pump. Favourite cheat meal? I honestly don’t do cheat meals. I have a flexible diet which allows me to eat the foods

I love, whenever I like. My weakness is definitely chocolate – a block of chocolate, chocolate cake, chocolate pudding, chocolate milk – give it all to me. Oh and pizza, I love pizza. Best part of being a WBFF Pro for Australia? The people I am surrounded by. As soon as you step on stage with the WBFF, you become a part of the family. This family is a tightknit group of amazing human beings who all support and encourage each other. CONNECT WITH CAREEN Facebook: Fitness by Careen Instagram: careenkiller_wbffpro

Favourite cheat meal? Burgers and cheesecake! I make an amazing raspberry white chocolate cheesecake which is probably the best cheesecake ever. Plus, my cheesecake brownies are a pretty good cheat meal when nice and fresh! Best part of being a WBFF Pro for Australia? To be honest, this has been the best year of my life. I am still overwhelmed by everything life has blessed me with since becoming a part of the WBFF Pro team. It’s a team of incredible, real athletes who are not only inspiring but they’re also human. We can talk to each other, help each other or ask for help if needed. As we all progress with our lives, we are all there for each other, building each other up – along with Ari, Pauline and many others behind the scenes. These people support us with all of our goals, whatever they may be. I could not be part of a better team. CONNECT WITH MARY Facebook: Mary Molloy Instagram: marymolloyy

oxygenmag.com.au | April - June 2016 |

37


Competitor Profile

BEC GIULIANI WBFF Pro title: Fitness Diva Best tip for anyone wanting to compete? Wait; compete when your body is ready. Question yourself; would you be happy with the body you are about to present? It's great to want to get up on stage and conquer such a goal but remember, it is a comparison sport, and you want to be confident that what you present is the best you can be.

Cardio or weights? Definitely weights. I find cardio mentally challenging. I find weight training so empowering. You set goals, you push your limits, bring the intensity and reach benchmark goals you set for yourself. However, in saying that, cardio has its place and is necessary for general wellbeing.

Best part of being a WBFF Pro for Australia? I love being part of such a prestigious organisation. The WBFF said from the start they try to create a family vibe and atmosphere. The way they organise their shows, speak to competitors, and treat you as an individual, aligns with what they strive to achieve.

Favourite cheat meal? I can't go past a chicken parmigiana. I'd choose savoury over sweets any day.

CONNECT WITH BEC Instagram: bec_giuliani

SAMANTHA JANE HERON WBFF Pro title: Fitness Diva Best tip for anyone wanting to compete? Do your research so you know what you are getting into and understand both the physical and mental requirements, as well as the expenses for the journey and how you’ll fit it around your life. Look into the divisions and pictures of previous shows and winners to see where your body shape will best fit. Use the experts and hire a coach with a reputable name or someone who has experience (or may have previously been involved) with the federation. Cardio or weights? Personally, I like a mix. I believe a balance of both cardio and weights create the best sculpted and shaped physiques, as well as overall health

38

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

and functionality. I do believe the benefits from weight training, overall, outweigh those of cardio. Favourite cheat meal? Chicken mushroom risotto and gelato. Best part of being a WBFF Pro for Australia? Australia is one of the best and most beautiful countries to live, who would not want to represent this country in their particular chosen sport at the highest level? Plus, it is run by such an awesome team of people who are genuinely passionate about it and want to work together to help their Pros excel, build and create as much as they can! CONNECT WITH SAMANTHA Facebook: Samantha Jane Heron Instagram: samanthajanefitnessdiva

OxygenmagAU


Competitor Profile HATTIE BOYDLE WBFF Pro title: Fitness Diva Best tip for anyone wanting to compete? Competing is one of the most amazing journeys that anyone could ever go on. Before you do it, understand why you are doing it and ensure it’s coming from a place of love. Also, get a coach and do your research; make sure their method is healthy and that they are accommodating your needs. Cardio or weights? I enjoy both, but I do love my weight training. Weight training is such a challenge – mentally and physically. It shapes your body, it makes you strong, and no matter how bad your day may be, getting into the gym and trying to be better than you were the day before is empowering! Favourite cheat meal? I don’t do cheat meals as I am a flexible dieter but I do love my chocolate and milkshakes and, if my macros allow, I’ll get them in when I can! Best part of being a WBFF Pro for Australia? Competing overseas. Representing your country is a huge accomplishment; to be amongst the best in the business from all over the world is a dream come true. The WBFF is a family. We have respect and admiration for one another and I feel incredibly lucky to be a part of such an awesome team of people. CONNECT WITH HATTIE Facebook: Hattie Boydle Performance Coach Instagram: hattieboydle

RAYA HIGGS WBFF Pro title: Fitness Diva Best tip for anyone wanting to compete? Make sure you’re competing for yourself and not for someone else. Do your research into the different federations and see which one suits you best. Competing is loads of fun and a great way to set goals for you. Give yourself a good, realistic timeframe to get to your goal and that way, you will be happy when you are on stage. Cardio or weights? I prefer weights for sure, I love how they make me feel motivated and strong.

Favourite cheat meal? I don't do cheat meals, I believe in a balanced approach to fitness and training. I do have treat days where I might indulge in favourite meals such as vegan nachos and vegan donuts. Best part of being a WBFF Pro for Australia? I love being a WBFF Pro for Australia because it represents such a great mix of fitness and fashion in the bodybuilding industry. Plus, they have an amazing, supportive crew that runs the shows with pride. CONNECT WITH RAYA Facebook: Raya Higgs WBFF Pro Instagram: rayahiggs_wbffpro

SILVIA KOVACSOVA WBFF Pro title: Figure Diva Best tip for anyone wanting to compete? Comp preparation can be very enjoyable but also stressful for different individuals. Make sure that your comp prep is enjoyable. Find a coach who cares about your journey as much you do and who will create a customised plan suitable to your physique, division and lifestyle. There should be 100 per cent honesty between you and your coach regarding how you feel, what you eat and your training. Cardio or weights? I prefer weight training all the way. After a weight training workout, the metabolism can be boosted for up to 36 hours post-workout. Weight training helps to tone up your body, kill the cellulite cells and speed up your metabolism, so you can afford to eat a bit more. Cardio is good as well; it really depends what your goal is and what is working for you.

probably the most glamorous thing I have ever done; the WBFF Australia is the top federation to compete for. CONNECT WITH SILVIA Facebook: Silvia Kovacsova WBFF Pro Figure Instagram: fitnessfigureworld

MELISSA LE MAN WBFF Pro title: Fitness Diva Best tip for anyone wanting to compete? Be clear on what you want out of your show (physically and mentally), have a great support system around you, be consistent with your prep (nutrition and training) and remember, posing is just as important as your nutrition and training. My most important tip is to be yourself. The most amazing thing about being a part of the WBFF is they encourage individualism. Cardio or weights? Both; cardio is a time for me to reflect and weights is a time for me to push my physical and mental strength boundaries. Favourite cheat meal? Steak and chips. Best part of being a WBFF Pro for Australia? The support everyone has for one another. We are family. CONNECT WITH MELISSA Facebook: Melissa Le Man WBFF Pro Instagram: melissa_leman

Favourite cheat meal? Burger, cheesecake and pork ribs from Hurricane’s Grill. Best part of being a WBFF Pro for Australia? I think the WBFF Australian promoter Ari Hamalainen and his right hand Pauline Newman create one big WBFF family here in Australia. All of us, pro athletes and amateur athletes, always get treated so well and with high respect. To compete for the WBFF federation is

oxygenmag.com.au | April - June 2016 |

39


Motivation

Do you always work out solo? It’s time to learn why ‘strength in numbers’ is more than just a phrase. BY BELINDA POTTER

G

etting buff with your bestie or being part of team can be a great way to multi-task your needs for belonging, fun and exercise. But sometimes this can be easier said than done. Right? Headphones in, game face on — ‘don’t speak to me people; I’m on the clock here!’ In our often time-poor existence, where we are racing from one commitment to the next and trying to etch out a ‘me time’ in the process, it can be easy to turn your daily exercise session into a solo activity just to tick it off the to-do list. But when we prevent others from playing in our space, life can become more about cohabitation than connection. Finding ways to bring a little fun into your exercise regime by participating in a team sport — or at least getting together with the girls over activity rather than caffeine — can be a time-efficient way to reap physical, psychological and social rewards. That’s a triple win in my book! No doubt you are more than aware of the physical benefits of engaging in regular activity: you’re reading the best women’s health magazine, after all! So, let’s focus on the top five psychological and social reasons for becoming a spirited team player.

40

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

SMELLS LIKE TEAM SPIRIT


Motivation

PHOTO CREDIT:SHUTTERSTOCK.COM

ability // Account We all know the drill: life gets hectic and the first things that usually get axed from our busy schedules are the self-care activities such as regular exercise and sensible food choices. When there is no one else to answer to except ourselves, skipping the odd (sometimes frequent) training session seems like a victimless crime, but if you are a gal of your word, then I’m sure that you’d never dream of letting down a friend without good reason! When we create accountability by exercising with a team or a buddy, we are less likely to blow off our commitment to exercise and, in turn, there is a significant increase in our compliance. Essentially, the ‘altruistic us’ ensures that we show up — and preferably on time.

tition // Healthy compe Regardless of whether you participate as a recreational ‘hack’ for giggles or at a highly competitive level, learning to perform under pressure, manage anxiety, react and adapt to your competition, and cooperate with

OxygenmagAU

others are all very useful life skills that are developed through healthy competition. Testing our mettle in a fun and safe environment can also do wonders for our self-esteem. Kicking the winning goal, making a good play or closing the

OxygenmagAU

OxygenmagAU

gap on your opposition can help us to appreciate that our bodies are more than the reflection we see in the mirror. When we get in sync with our athleticism, exercise can actually feel more like a form of meditation in motion.

oxygenmag.com.au | April - June 2016 |

41


Motivation

Bad weather, a case of unmotivateditis or a losing streak? Pffft. Without a doubt, exercising with a pal or a group of friends feels far less onerous and more like fun when you can share a laugh and a common goal. Seriously, who else are you going to let spit on their towel and wipe off your runny mascara with it? That creepy dude in the footy shorts two sizes too small? Ahhh … I don’t think so! In research examining participation and social connection, a whopping 45 per cent of Australian women and 55 per cent of Australian men reported that they gain social contact through their involvement in physical activity. Engaging in group activity was found to strengthen relationships with our peers, build cohesive communities and provide us with supportive social networks.1

// Camaraderie Those guys in white coats, Pepping and Timmermans2, have been hard at work proving there’s science to the bromance. The camaraderie shared between teammates is sparked by the release of oxytocin, which has been widely dubbed the ‘hug hormone’ for its role in creating feelings of love. Interestingly, it is also the hormone released during childbirth and breastfeeding. Oxytocin results in behaviours such as trust, empathy, cooperation and motivation. Now all that un-manly groping on grand final day makes perfect sense!

42

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

// Connection


Motivation ercise // Psychological benefits of ex

PHOTO CREDIT:SHUTTERSTOCK.COM

In a 2009 Australian study3 conducted by the University of Ballarat, scientists found that participating in both competitive and social team sports actually had some ‘between the ears’ benefits too. In particular, researchers discovered increased life satisfaction and self-esteem, as well as a reduction in lifestyle stressors such as anxiety and depression.

Check out your local area for sporting teams or interest groups that may tickle your fancy. If you’re a novice, look for a beginners group or intro program. Many of the benefits above can also be experienced during recreational play and not just competitive sports, so it’s useful to expand your definition of ‘team’. £

In fact, even though exercising seems like the last thing you’d want to do if you were feeling down, studies have shown that exercise compares favourably to other standard care treatments such as psychotherapy and medication in reducing symptoms of depression.4 So it stands to reason that sweating it up in good company can help develop and maintain your emotional fitness too!

Here are a few ideas to get you started: • Consider joining a running or triathlon group, boot camp, or track or swimming squad. • Get your feet wet! You don’t need to stay on dry land to get a good workout — try kayaking, dragon boating, rowing or sailing. • Prefer your adventure indoors? What about indoor soccer, netball, cricket or even relive your youth at indoor trampolining. • Build trust with your bestie and give rock climbing a go. Just make sure that she isn’t easily distracted.

While most team sports are geared toward chasing a ball around a court or field, there are other ways to get a little more togetherness with your gal pals that require very little hand-eye coordination (thank goodness for that!).

• Need to blow off some steam? Then martial arts or boxing for fitness could be your thing.

References Opportunities for social connection: A determinant of mental health and wellbeing (2010). Victoria: VicHealth. Retrieved from <http://www.mentalhealth.org.nz/assets/ResourceFinder/opportunities-for-SocialConnection-Summary-Nov10.pdf >. Pepping, G.J., & Timmermans, E.J. (2012). ‘Oxytocin and the biopsychology of performance in team sports’, Scientific World Journal (Sept 10). doi: 10.1100/2012/567363. 3 Eime, R. M. et al (2009). ‘Does sports club participation contribute to health-related quality of life?’ Medicine & Science in Sports & Exercise, 42(5): 1022-28. 4 Craft, L., & Perna, F. (2004). ‘The benefits of exercise for the clinically depressed’, Primary Care Companion to the Journal of Clinical Psychiatry, 6(3): 104-11. 1

2

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

43


Training

GLAM GAMS

Sculpt knockout legs in five simple moves. WRITTEN AND DEMONSTRATED BY ANNA McMANAMEY | PHOTOGRAPHY BY DALLAS OLSEN | HAIR & MAKE-UP BY LISA LEE

Gone are the days where thigh gaps and pancake butts are all the rage. Skinny is out, strong is in, and the new goal for modern female lifters is rounder, tighter glutes and defined, statuesque legs to go with them. Easier said than done, right? Wrong.

44

| April - June 2016 | oxygenmag.com.au

Developing a strong, shapely lower body doesnâ&#x20AC;&#x2122;t have to be complicated. In my experience, some of the best exercises are among the most basic. Take the squat, for example. Despite its simplicity, this movement activates a large number of muscle fibres, including the quads, hamstrings, glutes, lower back, abdominals, adductors, abductors and, to a lesser extent, the calves. Even onelegged motions such as lunges will recruit smaller, stabilising muscles that will improve your balance and performance of day-to-day activities.

By focusing on compound movements such as these, you will not only achieve better muscle growth, but also burn more calories, putting you well on track to building those lean, athletic legs you yearn for. These three workout plans, consisting of five basic moves, will hit your entire lower body: quads, hammies, glutes and, although youâ&#x20AC;&#x2122;re not going to directly train them, your calves will get a lot of indirect action too. Incorporating a variety of weights and rep ranges up to three times per week will provide you with enough stimulus to transform your lower body from tush to toe.


Training

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

45


1 2 3 Training

46

| April - June 2016 | oxygenmag.com.au

Workout 1 Complete four sets of 10-12 reps using a moderate weight, with a killer high-rep burnout to finish. On the final set of each exercise, aim to completely fatigue the muscle by the last one to two reps, without compromising form. EXERCISE

REPS

SETS

REST

Barbell deadlift

10-12

4

1 min

Dumbbell squat with heels elevated

10-12

4

1 min

Barbell hack squat

10-12

4

1 min

Lunge with static biceps curl

10-12

4

1 min

Dumbbell step-ups

20 each leg

4

1 min

Workout 2 The goal of this workout is to build strength and break personal records. Ample rest between sets means you can afford to go heavy! EXERCISE

REPS

SETS

REST

Dumbbell squat with heels elevated

5-7

4

2 min

Lunge with static biceps curl

5-7

4

2 min

Dumbbell step-ups

5-7 each leg

4

2 min

Barbell hack squat

5-7

4

2 min

Barbell deadlift

5-7

4

2 min

Workout 3 This workout is designed to increase metabolic stress and cellular swelling through high amounts of blood entering the muscle. Supersets and short rest breaks will jack up your heart rate and have you in and out of the gym in a flash! EXERCISE

REPS

SETS

REST

Dumbbell squat with heels elevated

15-20

3

30 sec

Lunge with static biceps curl

15-20

3

No rest

Dumbbell step-ups

15-20 each leg

3

30 sec

Barbell deadlift

15-20

3

No rest

Barbell hack squat

15-20

3

30 sec


Training

Anna’s top tips

DUMBBELL SQUAT with heels elevated Set-up: Stand with your feet shoulder-width apart, toes slightly turned out and your heels elevated on two weight plates. Hold a dumbbell in each hand, palms facing inward. Action: Keeping your back straight and abs braced, squat until your hips are parallel to the floor. To stand back up, press through your heels and push your knees out so they do not cave inward.

1 // Never neglect your warm-up: Always start with a few mobility drills and light warm-up sets to drive blood into your muscles, warm up your joints and lower your risk of injury. If you’re feeling particularly tight, a little time foam rolling and performing light stretches will go a long way to loosening up problem areas. 2 // Watch your form: Because the legs are such a large muscle group, they affect a lot of other parts of your body. If trained improperly, this can lead to injuries, particularly in the lower back and knees. Only lift as much weight as you can handle without compromising form, and use a spotter where possible. 3 // Mentally engage: Focus on tuning into the body part you are working and harnessing the mind–muscle connection. With each rep you perform, you should be able to feel the muscle contracting intensely. If you find yourself simply going through the motions, you are not working as hard as you could be and not maximising the potential of each training session.

TIP: Raising the heels increases the depth of the squat, allowing for better glute and hamstring activation. This is a great alternative for those who cannot perform standard squats due to poor hip flexibility.

oxygenmag.com.au | April - June 2016 |

47


title of section Training

LUNGE with static biceps curl Set-up: Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides (palms face inward). Step forward into a lunge, keeping the torso upright, until your back knee hovers just above the floor.

Action: Holding the lunge position, bend at the elbows and lift the dumbbells to your shoulders, palms facing inward. Push up by distributing your weight evenly between the heel of your front foot and toes of your back foot, holding the dumbbells at your shoulders. Lower back into the lunge and repeat for reps on both legs.

DUMBBELL step-ups Set-up: Holding a dumbbell in each hand, palms inward, place your right foot on to a bench, keeping the left foot planted firmly on the ground. Action: Step up on to the bench, driving through the right heel. Bring your left leg up so that your toe taps the bench, but do not rest tension on the left foot. Return to starting position, keeping your right foot on the bench. Repeat for reps on both legs.

TIP: Focus on using mostly the working leg during the movement, and avoid providing too much assistance or â&#x20AC;&#x2DC;bounceâ&#x20AC;&#x2122; from the non-working leg.

48

| April - June 2016 | oxygenmag.com.au

TIP: Ensure your front knee stays in line with your middle two toes and maintains a 90-degree angle. Do not push your front knee forward.


Training

BARBELL hack squat Set-up: Hold a barbell just behind your legs, shoulder-width apart, with an overhand grip (palms facing backward). Position your feet shoulder-width apart. Action: Keeping your back straight and abs braced, squat until your hips are parallel to the floor. Press through your heels and squeeze your thighs to stand back up.

TIP: Like the dumbbell squat, this exercise can also be performed with the heels slightly elevated. This is a good option for beginners and those who lack flexibility.

BARBELL deadlift Set-up: Begin by standing in a narrow stance (feet hip-width) with your toes pointed straight ahead. Position the bar so it is centred over your feet. Bend at the hip and grip the bar at shoulder-width. A double overhand grip or mixed grip can be used if going heavy. Action: Keeping your chest up and spine neutral, drive through your heels and raise the barbell, making sure the bar skims your body throughout the entire movement. Rise to full extension, stand tall and squeeze your glutes to push your hips forward to lockout. Lower the bar by sitting back, maintaining a neutral spine and keeping the bar close to your body. £

TIP: Your lower back will want to round and your hips tilt rearward — don’t let this happen! Lower the weight if you must and focus on maintaining perfect form to avoid injury.

ANNA McMANAMEY Anna is a champion fitness model, Oxygen cover girl and coach specialising in body transformations and empowering women to love their bodies. After suffering seven years with an eating disorder, due to the pressure of competition, Anna became motivated to take control of her health. With the help of a sports dietitian and trainer, she began her journey to a healthy lifestyle and ultimately a new career. Today, as a full-time fitness professional, she is passionate about educating and inspiring women to achieve a healthy relationship with food, exercise and body image.  You can connect with Anna through her website www.iamanna.com.au, Facebook (www.facebook.com/amcmanamey), Instagram or Twitter: @anna_mcmanamey

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

49


Health

TYPE, YOU CAN Y D O B T N A IN M TTER RESULTS! TIFY YOUR PREDO IF YOU CAN IDEN ND EXERCISE PLANS TO IT FOR BE ST… R TA TAILOR YOUR DIE D, WE’LL SHOW YOU HOW, BUT FI EA IN THE PAGES AH

? e p y t r u o y s ’ t a h W B

ody types, also known as ‘somatotypes’, can be used as a way of looking at what we’ve got to work with when it comes to building our dream physique. The terms ectomorph, endomorph and mesomorph are used to describe the way our body not only looks, but also how it works.

Just remember, it can’t lengthen your limbs or change your bone placement! The good news is you can be the very best version of yourself by applying some principles that will help you work toward your body typespecific goals. While there are three somatotypes, very few people fall perfectly into one category. Often we’re mostly one type, but may have a few characteristics from another type. Additionally, years of training and good nutrition can change the outward appearance of our bodies too. For instance, a girl in competition shape might be mistaken for a ‘natural’ mesomorph when, in fact, she is really an endomorph who’s trained and dieted hard or an ectomorph who’s spent years perfecting her nutrition and lifting heavy. An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic. Let’s take a look at each type.

50

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

Physical characteristics can be linked to metabolic differences between individuals, and once someone establishes their body type, they can then adjust nutrient intake to maximise body composition and healthrelated goals. Likewise, by knowing what your framework looks like, you can train in a certain way to change the appearance of your body.


Health ECTOMORPHS Ectomorphs are typically referred to as the ‘skinny’ ones. They are usually thin individuals with smaller bone structures and thinner limbs — picture the typical endurance athlete. They don’t usually carry much muscle and have small shoulders, chest and butts. With a low body fat percentage, these are typically the people some of us envy, because we feel they ‘can eat anything and never gain weight!’ However, often ectomorphs desire to gain weight/muscle — and have a really hard time doing it! But it is possible through the right diet and training goals.

MESOMORPHS Mesomorphs are the ‘athletic’ ones (whether they work out or not!). With a medium-sized bone structure, they can gain and hold a considerable amount of lean mass if they are active. Gymnasts, wrestlers and other explosive athletes are typically mesomorphs. They gain muscle easily and maintain a low body fat easily too — best of both worlds, right?

ENDOMORPHS Endomorphs are often the people who complain they didn’t get ‘genetically blessed’. Retaining a larger amount of fat, they have a larger bone structure and generally heavier mass. Powerlifters and footy players are typical endomorphs. In general, endomorphs can be naturally less active and any excess calories will be stored as fat. They have to work harder to lose fat and closely watch what they eat to ensure they don’t gain weight.

THE THREE BODY TYPES CAN I CHANGE MY BODY TYPE? The answer to this question is one that we have all wanted to know at least once in our lives. Perhaps we’ve ogled over the long, lean limbs of the girl who runs gracefully past us on our morning walk or admired the strength of the little pocket-rocket powerlifter at the gym. It is best to look at your body type as a framework. Bone structure, bone density and musculature are all genetically predetermined, so as much as you exercise and diet, you can’t get

taller or change how long or short your limbs are. An endomorph will always have a greater tendency to put on weight compared to a mesomorph or ectomorph. However, an endomorph can make extra effort with their lifestyle changes so that they are not destined to be overweight. No matter what body type you are, you can change the way you look by gaining muscle or losing fat. All body types can gain or lose weight, but the degree and rate at which they do varies

— so it may be easier for some than others. Don’t let this bring you down though. Good things come to those who work hard, and with patience and persistence, you can achieve your dream physique. Just remember, you’ve got to work with what you’ve got. You can make yourself absolutely stunning, as long as you’re working toward being your best you and not looking at images of girls with very different body structures to you wondering why you never seem to look like ‘them’. £

We’re here to help, so get started now and turn to page 54 to find a weekly nutrition plan for your body type and page 68 for your body-type training program. OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

51


Fitgear

Activewear companies we IT’S IMPORTANT TO KNOW THE MISSION AND PURPOSE BEHIND WHO YOU’RE BUYING CLOTHING FROM. HERE ARE SOME COMPANIES WE GIVE THE TICK OF APPROVAL TO! FEMININITY MEETS FUNCTIONALITY Gold Coast local Katharina Espinoza has just launched Femme Body Active, a ninepiece activewear range made out of bamboo-woven fabric. Lightweight, on-trend, soft-to-

touch and functional, the bamboo fabric means that it is 60 per cent cooler and more sweat-absorbent than cotton — so the only sweat visible while working out will be on your competition! Ms Espinoza

has been designing the range for almost four years, working two jobs and around-the-clock to bring her designs to fruition. Designed with femininity and functionality in mind, the natural antibacterial

element means garments will not hold odour, so they are perfect for wearing both at the gym and running errands. For more information visit www.femmebody.com.au

ACTIVEWEAR WITH A DIFFERENCE

VALUE FOR MONEY

A GIRL’S BEST FRIEND

Following the global success of its first line, the Coral Reef line, Fijian-based premium activewear brand Bulalicious has launched its follow-up line, the Miss World Fiji line. This clothing will support Fiji’s Beauty with a Purpose program, and 10 per cent of all sales from Bulalicious Miss World Fiji garments goes toward purchasing a ventilator for the paediatric department of Suva CWM Hospital in Fiji. All the artwork on the activewear garments is inspired by artwork from the children at this hospital. The line has a variety of technical fabrics, selected for their breathability and sweat-wicking properties, and the designs allow for greater mobility and comfort.

Tired of big retail bullies, the manufacturing experts at Bayse put their experience into action and came up with activewear that offers their customers high-quality everyday wardrobe items that won’t break the bank. Taking pride in providing the best value for money, Bayse comes straight to its customers online, so can keep prices low without compromising on quality. One of the items in a range that features more than two dozen fashionable and functional items is the Kaleidoscope Compression Tight. These stylish printed compression tights are ideal for workouts and everyday wear. Made to give you a great look and the support you need, they are designed with flatlock seams for no chaff, feature a slim fit and are sweat-wicking and quick-dry.

LaSculpte is the shapewear and fitness clothing line for the everywoman and her friends. Creating products specifically to support the female body at work, leisure and play, the people at LaSculpte want to help women everywhere look and feel as beautiful on the outside as they are on the inside. With a range featuring some gorgeous designs that combine form and function, it seems to be mission accomplished! The Shaping Printed Crop Tight featured here has moisturewicking properties that make it quick-dry and breathable. With a zipper pocket at back and shapewear built into the design, the tights look and feel great.

For more information visit www.bulalicious.com

For more information visit www.lasculpte.com

For more information visit www.bayse.com.au

52

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Nutrition

EATING FOR YOUR

BODY TYPE Want to know what to eat for the body type you have? We’ve got you covered!

PHOTO CREDIT:SHUTTERSTOCK.COM

BY CLAUDETTE CASEY FREEMAN

54

| April - June 2016 | oxygenmag.com.au


Nutrition

Y

ou have probably realised by now that if you donâ&#x20AC;&#x2122;t have the build for a footballer, you may never be a footballer. However, footballers may feel the same way about jockeys and jockeys may feel the same way about basketball players. What this means is that it is best to focus on how you can become the most awesome, leanest and healthiest version of yourself in order for you to find your niche and your own athletic shape and build.

WHICH BODY TYPE ARE YOU? You are here right now, and you want to be the best you can be, and that is what matters most. Here are some nutrition tips, guidelines and a quick and easy meal plan idea for your body type. With regards to portion size, I always find that the size of the palm area, excluding fingers and thumb, is a good indication of one portion size. As with all diet meal plans, variety helps to improve dietary patterns and increases a combination of nutrients. It also keeps your meals interesting; so mix it up and keep that variety going.

PHOTO CREDIT:DALLAS OLSEN

It is important to recognise your own dominant body type; you may be a combination of two or you may be one at a certain point in your life, but then progress into another. The ectomorph, endomorph and mesomorph body types give a person an idea of what to look for without going into the dark realms of genetics, biochemical composition, and social psychological, behavioural and emotional determinants and environmental aspects.

PH R O M O T C E

MESOMORPH

ENDOMORPH oxygenmag.com.au | April - June 2016 |

55


Nutrition

ECTOMORPH Goal: Gain muscle For an ectomorph body type, since they already have a slim frame with low body fat, the emphasis needs to be mostly on hypertrophy — that is, building muscle (along with a little weight gain). However, building muscle for ectomorphs is often a hard task, and they frequently complain of being unable to gain weight or build up muscle. Fortunately for ectomorphs though, they can tolerate the highest amount of carbohydrates at around 50 to 60 per cent of their diet, and they are lucky enough to be able to enjoy a cheat meal or two each week, because they have a much higher metabolism. In fact, eating carbohydrates any time of day

is usually perfectly fine, although it is still important to avoid the processed carbohydrates as much as possible. Because of the high metabolism and small frame size of ectomorphs, it is best they eat small meals often rather than big meals, because they get full easily. Ectomorphs can also do well on a high-fat diet since they require a lot of high-density foods such as oats, nut butter, avocado, coconut oil, coconut milk and eggs. However, only stick to one — not both! When carbohydrates increase, fats should decrease. A diet that emphasises gaining muscle for ectomorph body types would look something like this:

Sample meal plan for ectomorph body types MONDAY

THURSDAY

3 egg whites and 1 yolk omelette with 1 tsp goat’s cheese, 1 tsp capsicum, 1 tbsp mushrooms, 1 tomato and a homemade lean turkey burger

1 cup cooked barley with nutmeg, 1 tbsp apple, 1 tsp sultanas and 1 tbsp flaxseeds

2 lean meat patties with ½ cup mushrooms, 1 tomato, ½ cup broccoli and ½ cup quinoa

1 cup cooked quinoa flakes with cinnamon, ½ banana and 1 tbsp flaxseeds

3 egg whites and 1 yolk omelette with 1 tsp goat’s cheese, 1 tsp capsicum, 1 tbsp mushrooms, 1 tomato and a homemade lean turkey burger

2 poached eggs on 1 slice rye pumpernickel bread with basil, 1 roasted tomato, ½ cup mushrooms and ½ cup rocket leaves

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice or apple cider vinegar with shredded cabbage, carrot, celery, apple and beetroot coleslaw

Protein shake mixed with macadamia milk and ½ cup blueberries

½ sweet potato with ½ cup homemade bolognese sauce

1 cup chia pudding soaked in ¾ coconut water, 1 tbsp coconut milk, with 1 tbsp steamed rhubarb

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice or apple cider vinegar with shredded cabbage, carrot, celery, apple and beetroot coleslaw

½ cup cooked amaranth with 1 tbsp prunes and ½ cup paw paw

Protein shake mixed with almond or macadamia milk and ½ cup blackberries

1 tsp fermented brown miso in 200ml hot water

Cheat meal

Protein shake mixed with macadamia milk and ½ cup raspberries

1 tsp fermented brown miso in 200ml hot water

1 tsp fermented brown miso in 200ml hot water

Cheat meal

2 meat patties with ½ cup broccoli, ½ cup bok choy and ½ cup silverbeet greens with a squeeze of lemon juice and 1 tbsp cottage cheese

½ jacket potato with ½ cup homemade bolognese sauce

Fennel tea

2 cups chicken and lentil stew packed with heaps of vegetables, herbs and spices in a bone broth

2 meat patties with ½ cup broccoli, ½ cup bok choy and ½ cup silverbeet greens with a squeeze of lemon juice and 1 tbsp cottage cheese

2 cups lamb and lentil stew packed with heaps of vegetables, herbs and spices in a bone broth

Fennel tea

1 tsp fermented brown miso in 200ml hot water

1 portion red grapes and palm of mixed nuts

2 BBQ chicken skewers with capsicum, onions, garlic and ½ cup brown rice

2 medium sticks celery with nut butter

1 pear and handful of mixed nuts

1 medium corn on the cob

2 BBQ pork skewers with capsicum, onions, garlic and ½ cup brown rice

1 pomegranate and handful of mixed nuts

85g grilled chicken breast cooked with tamari, ginger, garlic and lemon with ½ cup peas, ½ cup carrots and ½ cup brown rice

2 lean pork chops, ½ cup quinoa and a selection of roasted vegetables and tomatoes with fresh herbs

2 BBQ chicken skewers with capsicum, onions, garlic and ½ cup brown rice

2 lean pork chops, ½ cup quinoa and selection of roasted vegetables, garlic and tomatoes with fresh herbs

115g lean red meat marinated in chosen herbs and spices, with ½ cup hummus, ½ cup peas and 1 medium sweet potato jacket

85g grilled chicken breast cooked with tamari, ginger, garlic and lemon, with ½ cup asparagus, ½ cup eggplant and ½ cup brown rice

85g salmon cooked with tamari, garlic, ginger and lemon, with ½ cup quinoa and a selection of roasted vegetables and fresh herbs

56

TUESDAY

| April - June 2016 | oxygenmag.com.au

FRIDAY

SATURDAY

SUNDAY

PHOTO CREDIT:DALLAS OLSEN

WEDNESDAY

1 cup soaked steel-cut oats with cinnamon, ½ banana and 1 tbsp flaxseeds


Nutrition

ENDOMORPH Goal: Fat loss For endomorphs, they need to focus mainly on fat loss, because they have larger frames that tend to hold more weight. Because they accumulate fat fairly easily, they do much better on a low-starchy-carbohydrate meal plan (around 25 to 35 per cent carbs). They therefore need to have a higher fat content in their diet. Endomorphs must also avoid processed carbohydrates as much as possible, so their cheat meals and portion sizes need to be controlled, planned and maintained. Endomorphs should drink lots of water and eat heaps of fibrous vegetables to fill themselves up wherever they can. Foods such as celery, carrots, capsicums, broccoli, zucchini, cabbage and spinach are a great source of fibrous carbohydrate with very few calories. One way to get these into the diet is to eat more slowcooked stews and soups in the winter and more raw, high-variety salads in the summer.

Endomorphs like to eat larger meals or several smaller ones depending on their appetite on the day. What’s more, they either have a larger appetite than ectomorphs or a slower metabolism, with lower muscle definition, thereby finding it much harder to drop the weight and lose fat. For this reason, higher carbohydrates should be timed only around exercise, with a higher protein and fat content at other times. Endomorph body types can easily burn fat by using enzymatic food sources about 20 minutes before each meal as well as using other foods that help to break down the macronutrients. This meal plan gives you some ideas for predigestive enzymatic food sources, some great antioxidants and great fat-burner foods so that a faster metabolism can be achieved and preserved:

Sample meal plan for endomorph body types PHOTO CREDIT:DALLAS OLSEN

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

¾ cup pineapple

¾ cup paw paw

1 kiwi fruit

¾ cup pineapple

1 kiwi fruit

¾ cup paw paw

1 kiwi fruit

2 or 3 egg omelette with 1 tsp goat’s cheese, ½ avocado and a homemade lean turkey burger with ½ cup broccoli

1 lean pork meat pattie with ½ cup mushrooms, ½ avocado, 1 tomato, ½ cup leafy greens, ½ cup quinoa with a squeeze of lemon juice

½ cup steel-cut oats with 1 tbsp coconut milk, 1 tbsp flaxseed and 1 scoop protein powder

2 scrambled eggs, 55g poached salmon with 1 cup baby spinach and ¼ cup tomatoes

2 or 3 egg omelette with 1 tsp goat’s cheese, ½ avocado and a homemade lean turkey burger with ½ cup leafy greens

1 lean pork meat pattie with ½ cup mushrooms, 1 tbsp cottage cheese, 1 tomato, ½ cup leafy greens, ½ cup quinoa and juice of lemon

1 cup chia pudding soaked in ½ cup coconut water, ½ cup coconut milk, with 1 tbsp steamed rhubarb

½ sweet potato with ½ cup bolognese sauce and 1 tbsp parmesan cheese

1 cup chia pudding soaked in ½ cup coconut water, ½ cup coconut milk, with 1 tbsp steamed rhubarb

1 green smoothie with kale, cucumber, spirulina, celery, mint, lemon, turmeric and ginger

Protein shake mixed with macadamia milk and cinnamon with 1 tbsp flaxseed

½ sweet potato with ½ cup bolognese sauce and 1 tbsp parmesan cheese

1 green smoothie with kale, cucumber, celery, mint, lemon, turmeric and ginger

1 BBQ chicken skewer with capsicums, onions, zucchini, garlic and ½ cup brown rice

Protein shake mixed with almond milk and cinnamon, 1 tsp nut butter, 1 tbsp flaxseed or macca powder

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice or apple cider vinegar with shredded cabbage, carrot, celery, apple and beetroot coleslaw

1 BBQ chicken skewer with capsicums, zucchini, onions, garlic and ½ cup quinoa

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice and shredded cabbage, carrot, celery, apple and beetroot coleslaw

Protein shake mixed with almond or macadamia milk with cinnamon, 1 tsp nut butter, 1 tbsp flaxseed or macca powder

Cheat meal with some limitation

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice and shredded cabbage, carrot, celery, apple and beetroot coleslaw

1 pomegranate and 6 almonds

1 tsp fermented brown miso in 200ml hot water

1 pear and 6 brazil nuts

1 tsp fermented brown miso in 200ml hot water

1 portion red grapes and 6 brazil nuts

Fennel tea

1 tsp fermented brown miso in 200ml hot water

1½ cups lamb and lentil stew packed with heaps of vegetables, herbs and spices in a bone broth, with 1 tbsp natural yoghurt

85g grilled chicken breast, 1 tbsp homemade peanut satay, ½ cup peas, ½ cup carrots and ½ cup brown rice

85g salmon with zest and juice of lemon, and thyme, ½ cup quinoa, asparagus, eggplant and baby squash

1½ cups beef and lentil stew packed with heaps of vegetables, herbs and spices in a bone broth, with 1 tbsp natural yoghurt

Chicken and black bean stew packed with heaps of vegetables, herbs and spices in a bone broth, with 1 tbsp natural yoghurt

2 lean pork chops, ½ cup quinoa with cumin, turmeric, chilli and coriander, broccoli, spinach, 1 tbsp sesame seeds, pumpkin seeds and pine nut kernels

85g salmon with zest and juice of lemon, and thyme, ½ cup quinoa, asparagus, eggplant and baby squash, 1 tbsp sesame seeds, pumpkin seeds and pine nut kernels

Camomile tea

Fennel tea

Liquorice tea

Camomile tea

Fennel tea

1 tsp fermented brown miso in 200ml hot water

Liquorice tea

oxygenmag.com.au | April - June 2016 |

57


Nutrition

MESOMORPH Goal: Muscle maintenance Mesomorphs are all about balance and eating in moderation. The focus should be on maintaining muscles rather than building muscle or losing fat. They do really well on nutrient timing protocols, making sure starchy carbohydrates are mostly eaten around their exercise schedule, but also consuming small amounts at other times too. Keeping carbohydrates at between 35 and 45 per cent is a good indicator.

Mesomorphs also do very well by breaking up their meals into five or six throughout the day, but then they can also get away with eating larger meals and less often, at times. Mesomorphs can put on muscle easily and can burn fat easily too. In fact, the mesomorphs really do have very good genes! Here is a meal plan consisting of a balanced amount of carbohydrates, fats and protein that works well for mesomorph body types:

Sample meal plan for mesomorph body types TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

½ cup paw paw

¼ juice lemon in warm water

1 kiwi fruit

¼ juice lemon in warm water

½ cup pineapple

¼ juice lemon in warm water

1 cup soaked steel-cut oats with cinnamon, ½ banana and 1 tbsp flaxseeds

1 lean pork meat pattie with ½ cup mushrooms, ½ avocado, 1 tomato, ½ cup leafy greens and ½ cup quinoa

3 egg omelette with 1 tsp goat’s cheese, 1 tsp capsicum and a homemade lean turkey burger with ½ cup leafy greens

2 poached eggs on rye pumpernickel bread with basil, 1 roasted tomato, ½ cup mushrooms and ½ cup rocket leaves

1 cup soaked steel-cut oats with cinnamon, ½ banana and 1 tbsp flaxseeds

2 or 3 egg omelette with 1 tsp goat’s cheese, 1 tsp capsicum and a homemade lean turkey burger with ½ cup leafy greens

1 cup chia pudding soaked in ½ cup coconut water, ½ cup coconut milk, with 1 tbsp steamed rhubarb

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice or apple cider vinegar with shredded cabbage, carrot, celery and beetroot coleslaw

½ sweet potato with ½ cup homemade bolognese sauce

Protein shake mixed with macadamia milk and ½ cup blueberries

Chia pudding soaked in ¾ cup coconut water, 1 tbsp coconut milk, with 1 tbsp steamed rhubarb

1 portion crab/tuna or prawns with 1 tbsp natural yoghurt, lemon juice or apple cider vinegar with shredded cabbage, carrot, apple, celery and beetroot coleslaw

Cheat meal

1 BBQ chicken skewer with capsicums, onions, zucchini, garlic and ½ cup quinoa

2 tbsp bolognese sauce with 1 cup soba noodles

1 green smoothie with kale, cucumber, spirulina, celery, mint, lemon, turmeric and ginger

1 BBQ chicken skewer with capsicums, onions, zucchini, garlic and ½ cup quinoa

1 green smoothie with kale, cucumber, spirulina, celery, mint, lemon, turmeric and ginger

2 tbsp bolognese sauce with 1 cup soba noodles

Fennel tea

Protein shake mixed with almond or macadamia milk plus cinnamon, 1 tsp nut butter, 1 tbsp flaxseed or macca powder

1 tsp fermented brown miso in 200ml hot water

1 portion red grapes and 6 brazil nuts

1 tsp fermented brown miso in 200ml hot water

1 tsp fermented brown miso in 200ml hot water

Liquorice tea

1 BBQ chicken skewer with capsicums, onions, garlic, and ½ cup quinoa

1 pomegranate and 6 brazil nuts

1½ cups lamb and lentil stew packed with heaps of vegetables, herbs and spices in a bone broth, with 1 tbsp natural yoghurt

55g grilled chicken breast, 1 tbsp homemade peanut satay, ½ cup edamame beans, ½ cup carrots and ½ cup brown rice

55g salmon with zest and juice of lemon, ½ avocado, thyme, ½ cup quinoa, ½ cup asparagus, ½ cup eggplant and ½ cup pumpkin

85g lean tenderloin beef cooked with tamari, ginger, garlic and lemon, with ½ cup peas, ½ cup carrots and ½ cup quinoa

Chicken and black bean stew packed with heaps of vegetables, herbs and spices in a bone broth, with 1 tbsp natural yoghurt

1 lean pork chop, ½ cup quinoa with cumin, turmeric, chilli and coriander, broccoli, spinach, 1 tbsp sesame seeds, pumpkin seeds and pine nut kernels

55g salmon with zest and juice of lemon, and thyme, ½ cup quinoa, ½ cup green beans, ½ cup cauliflower and ½ cup baby squash, with 1 tbsp sesame seeds, pumpkin seeds and pine nut kernels

58

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:DALLAS OLSEN

MONDAY ¼ juice lemon in warm water


Nutrition Despite what role nature, environmental and genetic factors may play in our body types, and despite the fact that you cannot train to gain length of bones and rib cage structure, you need not feel doomed. You can change your physiological capacity for muscle growth and storage. Some people say that the body somatotypes are more of a tolerance level indicator of carbohydrates. However, I believe that with exercise, gut-healing protocols and using foods as thermogenics, enzyme factors and anti-inflammatory aids, you can increase these tolerance levels as well as find the right level of tolerance for your own specific body type.

PHOTO CREDIT:SHUTTERSTOCK.COM

And if this doesn’t sway you, picture the fact that I have seen a potential racing jockey lift more than a footballer anyway! £

CLAUDETTE CASEY FREEMAN Claudette has extensive nutritional and biochemical knowledge, and writes many freelance articles for Health Magazines, manufacturers of nutritional supplements and Health Companies. She is also the new Expert Panellist with “I Quit Sugar”. In 2015, she won the BIMA Awards along with a scholarship for recognition of what she does in the Integrative Medicine Industry. She also manages a group of over 4,000 Nutritionists and Natural Healthcare Practitioners from all over the world, whilst studying for her second postgraduate Degree with Honours in Medicines Management. Claudette can be contacted on 0403 770 363 or email claudettecaseyfreeman@gmail.com

oxygenmag.com.au | April - June 2016 |

59


GR8FUL Health

PHOTO CREDIT:SHUTTERSTOCK.COM

WHY IT’S SO IMPORTANT TO FOCUS ON WHAT WE HAVE, NOT WHAT WE DON’T HAVE. BY GREG DOLMAN

60

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Health

PHOTO CREDIT:SHUTTERSTOCK.COM

MY SPELLING OF GR8FUL ORIGINATED WHEN I WAS PLAYING AROUND ON THE PERSONALISED PLATES WEBSITE SOME YEARS AGO. I WAS LOOKING AT THE POSSIBILITY OF OBTAINING 4TUNE8 NUMBER PLATES, BUT THEY WERE ALREADY GONE. Then GR8FUL popped into my head. They were available, so I purchased them, and they are still mine to this day! My GR8FUL journey began around 12 years ago. I was just living my life, a pretty good existence (or so I thought). Then I took a phone call from my father in November 2003 that pulled my head into gear and made me review a fair portion of my life. My father had been having some health issues with his breath. Dad was a builder, divorced from my mum for some years. He was always a pretty physical guy who looked after himself by moving his body with his fairly heavy physical workload and by eating a balanced diet. The first sign of any breathing issue was about six months before our November phone call when he was walking to the shops to get some groceries. It was an uphill 25-minute walk, and Dad had to stop for a breather. Strange, he thought at the time, but after a short rest, he continued his journey to the shops and back home without any drama. Another couple of months later, Dad was pulled over by a random breath test unit and instructed to blow into the breath analyser three times. The testing officer told Dad to blow harder, to which he responded, “I am blowing as hard as I can!” Finally, on the fourth go, Dad got a reading. This experience proved that something wasn’t right. Dad did the appropriate tests over the next couple of weeks, and the end result was that he had mesothelioma or asbestos poisoning. Two-thirds of his left lung was already taken over by this aggressive disease.

His doctor told him that he had 12 months or so left. My dad lasted six months, and to watch a man who weighed around 90 kilograms for as long as I had known him to seemingly disappear to under 70 kilograms was very hard.

At that time, I was training pretty hard at the gym with weights, and if I had an expectation of doing a particular exercise with a certain weight, I was expected to do it. If I didn’t do it, then I would drag myself across the coals for not doing it.

The mortality rate of this disease is very high. There are some who have survived a period of time with mesothelioma (up to nine years), but for most it is a very quick and ugly race to their death.

Throughout my dad’s illness, especially when he was in hospital, I was in the company of many other cancer sufferers. I met people younger than me, the same age as me and older than me. The thing that they all spoke about was everything they wished they had done more of during their times of good health. Things such as spending more time with loved ones, whether it be family or friends.

It was from this point on that my life took a really drastic turn to being GR8FUL for what I have and not worrying about what I don’t have.

oxygenmag.com.au | April - June 2016 |

61


Health

Dad said to me, “You have a bucket load of health and you take it for granted.” And he was right! Here I was kicking myself over not being able to do a particular exercise with a particular weight, and the guy in the hospital room next door to my dad’s couldn’t get out of bed. I felt like I’d had a big slap across my face with a bloody big fish. It was what I needed.

PHOTO CREDIT:SHUTTERSTOCK.COM

When I was talking to these people who had days or weeks left to live, it was the simple things that brought them joy. Things such as sitting in the sun, just talking to loved ones or getting out of bed, to name a few. These people, along with my dad, all made me realise that I was taking everything for granted. Suddenly, the things I was previously stressing about became nothing to me. I developed my theory about stress, which consists of the controllable and noncontrollable. If it’s controllable, then do something about it. If the stress is non-controllable, then let it play its course. My training too took a whole new approach. After getting out of bed every day, everything has to be a bonus. Any dramas that the day may bring, I would tackle one at a time and work through what I could. My workouts just flowed without any expectation whatsoever. I was GR8FUL for the fact that I was actually able to go to the gym. I was GR8FUL for having the health to allow me to train. All of a sudden, my whole attitude to all areas of my life began to flow and change. This was the beginning of my holistic approach to not only training, but also life in general.

62

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Health My dad’s death, and the period leading up to it, was a very sad time; however, in the years following his death, many good aspects have appeared because of what my dad has taught me in life — and in death. No one, in my experience, has ever said on their deathbed, “Gee, I wish I could have worked harder” or “had a bigger house” or “had more money”. These are the things that we (most of us anyway) tend to stress about rather than focusing on what is right in front of us.

PHOTO CREDIT:SHUTTERSTOCK.COM

It’s the simple things in life that we all need to put our energy into, focusing on what we currently have and not what we don’t have. My GR8FUL number plates are a constant reminder of what is important in my life — and what is not. If you find yourself in a place of stress, focus on that first point of whether it’s worth stressing about or not — of whether it’s controllable. Then focus on all the good people you have around you, and allow them to assist you with your challenge.

HOW TO BE GR8FUL 1.

Focus on what’s important in your life.

2.

Work to live; don’t live to work.

3.

Spend quality time with loved ones.

4.

Follow your passion.

5.

Enjoy the simple things in life.

6.

Don’t take your health, and your loved ones, for granted.

One of my dad’s favourite sayings was, “We are only as good as our weakest point”. Once we identify what our weakest point is, and for some this itself is a hard thing to do, then we need to work on making it a strength until another weak point arises, which then also needs to be strengthened. This process is forever evolving, just like the rest of our body is on all levels. It’s a bit like painting the Sydney Harbour Bridge: just when you think you’re finished, there is another area ready for a refresh. £

oxygenmag.com.au | April - June 2016 |

63


Master your hormones Health

LESLEY PHOTO CREDIT: DALLAS OLSEN

YOU’VE BEEN EXERCISING AND LOOKING AFTER YOUR HEALTH FOR A WHILE NOW, BUT ARE STILL FEELING BLOATED AND NOT LOSING THE WEIGHT YOU WANT. COULD YOU BE PERIMENOPAUSAL? BY LESLEY MAXWELL

I

64

That’s 12 long years of being in a state of disrupted hormones — that is if you believe what you hear and don’t balance your hormones. However, take comfort in knowing that, yes, it is possible to balance your hormones!

at different ages. You may notice signs of progression toward menopause, such as menstrual irregularity, sometime in your 40s. But some women notice changes as early as their mid30s.”1

According to the Mayo Clinic: “Women start perimenopause

This means we go from puberty to premenstrual

| April - June 2016 | oxygenmag.com.au

to menstrual to pregnancy to postpregnancy. We have barely had our kids and then we are supposed to be ‘perimenopausal’. Please, give me a break! I feel the suffering related to our reproductive life cycles is unnecessary most of the time.

It is not a result of ‘bad luck, you’re a female’, but often due to bad habits, such as smoking, drinking alcohol and eating a diet without the necessary ingredients required for maintaining good hormone balance. Most people eat foods almost every day without giving

a second thought to what the repercussion could be on their hormones. I believe modern-day diets containing processed food, refined sugar and gluten, plus lack of exercise, is more the reason for many of these symptoms.

PHOTO CREDIT:SHUTTERSTOCK.COM

saying, “A woman in the received a call from a friend not long ago t does that mean?” gym said I was ‘perimenopausal’. Wha there’s a problem with It seems we ladies are always being told no control. The term ingly seem our hormones for which we have modern medical the in d wor new ‘perimenopause’ is a relatively so leading up or s year 12 the ribe jargon and can be used to desc to menopause itself.


Health PHYSICAL SYMPTOMS In her book The Phytogenic Hormone Solution, US certified nurse-midwife Dr Saundra McKenna lists 66 physical symptoms of

perimenopause/menopause that you may experience.2 Symptoms include weight gain, gastrointestinal

distress, bloating, an increase in allergies, osteoporosis, painful joints, headaches, anxiety and depression. These are just a few

symptoms on the list — not to mention dryness of the skin and hair, plus other areas.

toms p m y s e h t e s i m ini Strategies to m u’d actually ought about how yo

you ever th s? t exist — but have n’ do s om pt cing these symptom m en sy ri e pe es ex th d oi ng ti av es to le chance I’m not sugg body every possib ur hat if ?’ yo ve ga u yo if el fe ss, and it’s called ‘W ne fit d an th al he y gy I use with m Here’s a little strate on this as an energy r-nourishing What if I ate supe d rebuild every foods to repair an cell in my body? , help with allergies Of course this will s, he ac ad he n, sio weight gain, depres Simply giving up . on so d an g bloatin heat and sugar will processed food, w h significantly. improve your healt ough protein, Are you eating en iotics to keep your good fats and prob -top shape? amazing body in tip a y clean eating to What if I took m   whole new level? products Eating all organic cides and sti pe l al eliminates y diet, and herbicides from m have chemical pesticide residues disrupt hormone structures that can ganic and grassbalance. Choose or commercially finished meats, as often fed growth raised animals are ogen-type hormones and oestr e then passed ar hormones, which ing hormone on to you, promot imbalances.

to develop lean What if I trained body tissue?   ilds muscle Weight training bu nes to fend off and strengthens bo ange your body osteoporosis and ch cle-body fat ratio). composition (mus ically active, Muscle is metabol calories just to therefore burning stay lean and to exist, so it’s easier also known for strong. Exercise is s and depression, as helping with stres endorphins in our we release positive ercise. brain when we ex my cortisol What if I balanced levels? ess hormone, Cortisol is your str some control which you can have ple changes to over with a few sim cardio, such as your day. Chronic g long distances, jogging or runnin of any type place and excess cardio r bodies creating undue stress on ou l e and high cortiso free radical damag s lp he ng outdoors levels. Brisk walki els and stress lev l reduce cortiso tamin D at the while increasing vi coffee so you’re same time. Limit

not relying suggest you have boost, and I would pre-training a close look at your -burners, as these supplements or fat els of caffeine can contain high lev l mething we can al too. And here’s so n. io at lax re d ep an do with more of: sle eping, try belly sle le ub tro If you have ur diaphragm; this breathing from yo d to slow your is a fantastic metho lax anytime. body down and re me changes to What if I made so t? live the life I wan n ith depression ofte Could this help w or rimenopause associated with pe n be a tough ca is menopause? Th e only have one question — but w job — are you life! Look at your ve or challenging doing what you lo ay with your yourself in some w are you stuck in wildest dreams or this stage of our a rut? Often it’s in any things such life we question m reers and body as relationships, ca more power than changes. We have r health and we imagine over ou happiness!

erall health. Feel in changes in your ov ive sit po e ! th lf se ur happy and healthy es, see for yo y function is to be lance your hormon ar ba im to pr ’s ies dy ed bo m r re ou e simple n’t let you down, as After applying thes say ‘hi’. £ ur amazing body wo yo at th g in tness.com.au and ow ifi kn l ou w. w contro w ite bs we Please drop by my REFERENCES 1 ‘Perimenopause: Definition’, Mayo Clinic. Retrieved from <www.mayoclinic.org/diseases-conditions/perimenopause/basics/definition/con-20029473>. 2 McKenna, S. (2009). The phytogenic hormone solution: Restoring your delicate balance with compounded natural hormones. New York: Villard, Random House.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

65


PHOTO CREDIT:SHUTTERSTOCK.COM

66

| April - June 2016 | oxygenmag.com.au


in the moment

those who don’t jump will never fly.” —

OxygenmagAU

OxygenmagAU

OxygenmagAU

d Ahma Leena

Alma

shat

oxygenmag.com.au | April - June 2016 |

67


Training

G N I C N A L A B E B H T T C A elieve it or not, specific body types play a major role in the way you should be training.

BY P

68

Y E NN

LO M

AS

| April - June 2016 | oxygenmag.com.au

Take, for example, the proverbial ‘small and thin’ girl who has trouble gaining muscle and stays relatively lean. While staying lean without having to work hard may sound good to others, she may not see it this way, because if she wants to gain muscle it will take some serious dedication and hard work. Then there are the women who add muscle with greater ease.

OxygenmagAU

OxygenmagAU

The different body types all have pros and cons; however, by knowing what training may be best-suited to your body type, you can train with greater intensity and frequency and all the while adding muscle and strength more easily. Let’s take a closer look at the body types and how they respond to training.

OxygenmagAU

PHOTO CREDIT:SHUTTERSTOCK.COM

How to train for your body type.


PHOTO CREDIT:SHUTTERSTOCK.COM

Training

THE MESOMORPH

THE ECTOMORPH

THE ENDOMORPH

This is my body type! This is a lucky type to be as it is the best of both worlds. These people are of an athletic build and are characterised by a muscular frame, with relatively low amounts of body fat. They don’t have much trouble losing fat, and at the same time they can gain muscle easily. Like the ectomorph, they too have a higher metabolism that keeps their fat levels in check.

This is the most common body type. With a thin build and little muscle, they don’t store a whole heap of fat. Sounds great, right? Not always. Ectomorphs have a tough time gaining any kind of weight — muscle or fat. Also, for most cases this body type is not able to take a high amount of athletic/training stress (that is, heavy amounts of weight training, cardio and so on).The only real advantage to this body type is the minimal fat gain that people will experience while trying to put on muscle, because for most cases this body type has a high metabolism.

The endomorph is the opposite of the ectomorph, with a larger and more rounded body. Usually, the fat levels are high, but the benefit is these people carry a bit more muscle than ectomorphs. The endomorph usually has trouble losing weight, particularly fat. However, they have an easier time gaining muscle, as well as fat though, which is a downside. Most people with this body type have a slow metabolism, hence their high body-fat percentage.

It’s important to know that you are not necessarily stuck with your body type; it is possible to change it. However, it will take a tremendous amount of work. For example, with consistent training and good nutrition, an ectomorph can gain the characteristics and appearance of a mesomorph.

oxygenmag.com.au | April - June 2016 |

69


Training

How do you train for PHOTO CREDIT:SHUTTERSTOCK.COM

Training for the ectomorph

This is probably the hardest training program to design, and you will have to be patient and train hard. Ectomorphs are very hard-pressed to gain weight, in this case muscle, and this body type is not designed for high-frequency weight training. It also does not fare well in highintensity weight training. Excessive intensity or frequency in weight training is likely to result in overtraining. In other words, it is much easier for this body type to develop overtraining syndrome, so the key to training an ectomorph is to start off slowly and increase intensity and frequency very slowly. Otherwise, you will end up either being overtrained, burnt-out mentally or frustrated.

Top training tips Start off slowly. Donâ&#x20AC;&#x2122;t overtrain. Keep workouts under one hour. Keep it simple. Keep consistent. Change the exercises regularly. Focus on form.

70

| April - June 2016 | oxygenmag.com.au


Training

PHOTO CREDIT:SHUTTERSTOCK.COM

Training for the endomorph If you’re an endomorph, weight training will be a lot easier. You are also generally more suited to the stresses of weight lifting, since it is anaerobic in nature. Endomorphs are not as wellsuited to aerobic activity, since it requires more endurance. Endomorphs usually have decent muscle mass covered by fat, and their bodies are more suited for strenuous weight training. Because of this, these types can usually start off at higher intensities without risking overtraining — but that doesn’t mean that they won’t suffer from overtraining, so they still need to consider the appropriate rest and recovery.

Also, most endomorphs are inactive, which is why they have such high fat levels. Because of this, endomorphs who are in this category cannot attempt the most advanced training programs, since they have not trained their bodies to handle that kind of exertion. Endomorphs can quickly increase the intensity and experiment with some techniques such as going to failure, drop sets, supersets, trisets, rest-pause training and so on. Endomorphs also handle HIIT sessions, such as sprinting, very well.

Top training tips Gravitate toward weight training. Don’t be scared to increase intensity. Aim at dropping body fat with short HIIT sessions. Experiment with failure and muscle-fatigue techniques.

oxygenmag.com.au | April - June 2016 |

71


Training

Most mesomorphs have been weight lifting for some time or are involved in sports that require great physical exertion, not including the pure endurance sports such as marathon running. Their bodies are designed for the stress of weightlifting and they can handle high intensities as well. Their bodies are physically stronger and therefore less prone to injury. Because of this, they can attempt advanced programs. The world is the mesomorph’s oyster when it comes to picking programs; they can really try anything!

Here are some great options: high frequency training, hypertrophy-specific training, Max-OT training, German Volume Training, Mark Riptoe program, Vince Gironda 8x8, Mike Mentzer Heavy Duty HIT program, SAIS Mass Building routine, 3x3 training, abbreviated training, Bulgarian training, Dual Factor Hypertrophy Training (DFHT) and pendulum training. If you don’t know what any of these are, just have a little search on Google! Also, try techniques such as drop sets, rest-pause training, eccentrics, forced reps, burns, negatives and supersets.

Top training tips Change your exercises regularly. Change your rep ranges regularly. Experiment with different workout styles, switching between strength, endurance and hypertrophy. Be brave and confident enough to try advanced programming.

IN SUMMARY Don’t feel restricted by your body type. If you want to change your shape and build, you can by changing your training. But the most important thing to remember with training for each body type is to make sure you don’t overtrain; ensure you train the body parts in balance, take adequate rest and have fun with your workouts!

PENNY LOMAS Penny is a personal trainer and registered Level 2 BioSignature Modulation Practitioner based in Melbourne. She specialises in hormone coaching, strength and conditioning, holistic lifestyle coaching and body transformation. Penny is also an Australian health and fitness writer with extensive years in the fitness industry, as well as a published fitness model, athlete and TV presenter on Living Lean TV. Penny is a three-time Oxygen cover girl and proud ambassador too. You can now purchase Penny’s new hormonal health cookbook, The Hormone Connection, at www.pennylomas.com.au

72

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU

PHOTO CREDIT:SHUTTERSTOCK.COM

Training for the mesomorph


Health

BODY IMAGE:

IN A WORLD WHERE SO MUCH ATTENTION IS PLACED ON EXTERNAL APPEARANCES, THERE IS A CONCERN ABOUT THE EFFECT IT IS HAVING ON THE YOUNGER GENERATION AND THEIR PERCEPTION OF BODY IMAGE.

keeping it real!

H

ow our young girls see themselves, how they feel about the way they look, and their thoughts on how others perceive them based on their image have come to dominate many of our girls’ lives. Now I must clarify the context here. Not all girls are susceptible to negative body image. Body dissatisfaction is an internal process and influenced by several external factors such as family, friends, teachers, acquaintances and the media. It is certainly considered a risk determined also by personality traits and brain chemistry. We live in a modern era where the notion that ‘having the perfect body’ is the only way to get noticed or even acknowledged as being beautiful!

74

| April - June 2016 | oxygenmag.com.au

The scary stats Research1 has shown that two in three adolescent girls feel pressured to look a certain way to ‘fit in’, and one in three adolescent girls believe to be thin is to be attractive. Body dissatisfaction experienced through the exposure of idealised images from different mediums within the media and surrounding environments has created an impact. The same research revealed that two out of three adolescent girls felt that the media by far has created a bombardment of unrealistic, unattainable images fabricated with digital manipulation, and this has influenced their thoughts on what they believe is their ‘perfect body’. The comparison of images and ‘real life’ creates

OxygenmagAU

BY ANDRIANA ELEZOVICH

morphed realism with body dissatisfaction, which can lead to psychological and physical disorders. Australian research2 has found that 75 per cent of Australian high school girls chose a ‘thinner’ ideal figure other than their own as the ‘ideal body’.

Dieting in adolescence can lead to eating disorders such as: • • • • •

The connection between adolescent self-esteem, self-acceptance, outlook and behaviours and food and exercise and how they believe they should look to ‘fit in’ has skyrocketed.

• • •

Australian statistics3 show that 68 per cent of 15-yearold females are currently on a diet. Eight per cent of these adolescent girls are severely dieting and are 18 times more likely to develop an eating disorder. Those who diet moderately are five times more likely to develop an eating disorder then those who don’t diet.

OxygenmagAU

• •

anorexia nervosa bulimia binge eating dieting skipping meals regularly self-induced vomiting obsessive calorie counting self-worth based on body shape and weight misusing laxatives or diuretics, and fasting or chronic restrained eating.

As most eating disorders develop in adolescence, young children can also be at risk at an earlier age.

OxygenmagAU


PHOTO CREDIT: EXCLUSIVE PHOTOGRAPHY

Health

oxygenmag.com.au | April - June 2016 |

75


Health

The amount of attention given to body image and external appearances is out of kilter with that given to real health, happiness and personal attributes, which have been shunted to the sideline. Body image has been oversexualised and being thin glamourised. It falls to us prime educators to model acceptance of different body shapes and sizes (including our own) and to educate our girls that the majority of the images they are exposed to are unrealistic ideals — ideals used for publications and airbrushed to unattainable extremes in the pursuit of body perfection, capturing audiences in the

quest for attention and personal or commercial gain. Parents play the most important role and influence on our younger generation. Our own attitudes and the examples we set in front of our children hold great accountability. We need to be proactive and practise what we preach. Model a healthy lifestyle without the connotation that it is appearance that makes a person. Eat well and participate in regular exercise for enjoyment as well as for fitness. Any form of criticism and comparisons about our appearance need to be thrown into the dumpster, as we reinforce a life of self-love and self-acceptance without the focus and attention on external beauty.

Positive body image guidelines 76

PHOTO CREDIT: EXCLUSIVE PHOTOGRAPHY

It’s up to us

| April - June 2016 | oxygenmag.com.au

“It falls to us prime educators to model acceptance of different body shapes and sizes, including our own.”

£ Appreciate and love the person you are. Focus on individual positive qualities, skills and talents that make you uniquely you.

£ No matter what your shape or size, your body is the only home you have to live in. Learn to nurture it, honour it, love it and respect it.

£ Instil kindness and positive thinking toward yourself every single day.

£ No negative self-talk allowed. Be mindful of your own personal qualities, skills and attributes. This will nurture self-esteem and acceptance in who you uniquely and beautifully are.

£ Focus on how amazing your body is — How much it is capable of providing you with every moment of every day.


Health

HOW TO SEEK HELP

PHOTO CREDIT:SHUTTERSTOCK.COM

If you are worried or concerned about someone and suspect unhealthy signs of developing an eating disorder, or you feel you need help yourself, immediate intervention is crucial. Seek professional help. A counsellor or general practitioner who specialises in the field of adolescent eating disorders is highly advised. Other first point of call options for anyone seeking help: The Eating Disorders Helpline: 1300 550 236 To all the beautiful young girls out there: do not look for outward validation. Your beauty shines from within! Not your body shape or size. You are you. Individual, brilliant, beautiful you, and that, my lovelies, is your own unique superpower! £

The Butterfly Foundation: 1800 33 4673 or email support@thebutterflyfoundation. org.au

ANDRIANA ELEZOVICH As a fitness professional for the past 14 years, Andriana specialises in women’s weight loss, health, wellbeing, athletic conditioning, body sculpting and functional fitness. Her passion for all things health and fitness began 20 years ago, and she loves watching others achieve their health and fitness goals. She is a certified personal master trainer, group fitness manager/ instructor and Les Mills instructor. She also has 12 years’ experience in martial arts, a Diploma in Clinical Nutrition and is a certified professional model. She believes a physically fit body is fundamental to a strong, happy, confident life and that growth in mind, body and spirit is also paramount to a happier life!

£ Comparison is the thief of joy. Do not compare yourself to others. Before admiring and commenting on another’s beauty, appreciate your own individual beauty first. £ Adopt a healthy lifestyle with wellness in mind. Forget weight loss and calorie restriction. Wellbeing is what truly matters.

OxygenmagAU

£ Good-quality relationships with family and friends are most important. Invest in people who are positive and supportive. £ Remember, many media images are unrealistic and only represent a minority of the population. £ Adopt the art of mindful eating. This brings attention, awareness and focus on why and what we are eating at

OxygenmagAU

OxygenmagAU

meal times. This will suppress unnecessary stress and any negative emotions associated with food. £ Teach our young girls to take time out to relax and just ‘be’. To appreciate individual health and all that they are at a young age is a skill they will develop for life. £ Gratitude journal writing is a wonderful expression of thanks and reflection.

oxygenmag.com.au | April - June 2016 |

77


Shake up your day

Craving dessert? Satisfy your craving for decadent dessert with this high-protein shake. BY ERIN MACDONALD, RDN, AND TIFFANI BACHUS, RDN

SWEET POTATO PIE SHAKE Makes 1 serving

Ingredients 1 cup unsweetened vanilla almond milk 1 tbs raw pecans, chopped 1 scoop vanilla whey protein powder ½ cup baked, skinless sweet potato, mashed ½ tsp cinnamon 1 Medjool date, pitted 1 cup ice cubes pinch of nutmeg Method Put all ingredients (except ice) in blender and mix until smooth. Adjust seasonings as desired. Add ice and increase if needed for desired consistency. Nutrition facts (per serving): calories 296; fat 8g; protein 22g; carbs 38g; fibre 5g

COOK Cook your ING TIP! sweet pota in the ove toes instead of n wrapped in foil in have a natu the microwave to ra You’ll notic lly sweeter potato. e sw bottom of th eet syrup at the e be added to foil, which can this additional shake for natu sweetness ral .

78

| April - June 2016 | oxygenmag.com.au

BODY BENEFITS Pick a pecan: Pecans are naturally rich in the antioxidant gamma-tocopherol. In a study done by Johns Hopkins Bloomberg School of Public Health, this powerful antioxidant has been shown to reduce the risk of certain cancers and improve cardiovascular health. Sweet spuds: Sweet potatoes are rich in vitamin A, making them great for the immune system and cell growth. This means getting back on your feet faster after being sick or injured! Wanna date? Medjool dates are a powerhouse of essential vitamins and minerals, including potassium, manganese and copper, which help maintain healthy nervous and circulatory systems. Sweet spice: Cinnamon is the perfect spice to use in recipes when you cut back on sugar because it has a sweet overtone. Bumping up the cinnamon helps manage blood sugar levels and can treat muscle spasms and even the common cold.


Training

80

| April - June 2016 | oxygenmag.com.au


Training

INJURY PROOF YOUR ROUTINE Prevent injury from head to toe with these trouble-spot targeting moves. BY ERIN CALDERONE, MS, CSCS PHOTOGRAPHY BY ROBERT REIFF

oxygenmag.com.au | April - June 2016 |

81


Training IT’S IRONIC: Strength training can help prevent numerous muscle and joint injuries, yet many people still get hurt in the gym. The good news is that old injuries can be protected and new ones prevented by just slightly altering the way you work out. Here’s a joint-by-joint look at some of the most common areas that cause us pain — and how to tweak your routine to end up stronger than ever.

PROBLEM AREA: SHOULDERS

Because of its structure, your shoulder joint is one of the most vulnerable areas on your body, and up to a third of weightlifting injuries occur here. “You can exert relatively large forces on the shoulder because of the lever arm, so you need to [strengthen the] rotator cuff muscles that hold the shoulder in place,” says Dr. Ronald Karzel, an orthopedic surgeon and shoulder specialist at the Southern California Orthopedic Institute in Santa Clarita, California. “Women are also a bit more flexible and tend to have looser shoulder joints, so heavier lifting can put them at greater risk.” In addition, your shoulder blade moves along with your arm to allow for greater range of motion. Therefore, if you’re tight in your back or chest, or if your shoulder blade is in the wrong position when doing a move, you’ll cause irritation to muscles and tendons.

Y’S AND T’S Set-up: Lie face-down on a stability ball with your chest and trunk supported, and your legs extended behind you, feet shoulder-width apart. Grasp a light dumbbell in each hand, arms extended toward the floor. Action: Slowly lift your arms up to form a Y, gliding your shoulder blades together and downward. Hold for a beat and then lower the weights back down. Next, lift your arms straight out to the sides in a T. Concentrate on moving the shoulder blades closer to your spine as you hold that pose. Tip: Imagine pushing your abs against the ball. This will keep your back from getting strained and will facilitate easier breathing.

SOLUTION:

Shore up your rotator cuffs with Y’s and T’s, and learn how to properly “pack” your shoulder blades into the proper position with pull-ups plus. Also, stretch the muscles of your back and chest regularly to facilitate greater range of motion in your upper body as a whole.

82

| April - June 2016 | oxygenmag.com.au

PULL-UP PLUS Set-up: Take a shoulder-width overhand grip on a pull-up bar. Let your bodyweight pull your shoulders up into a shrug and “unpack” your shoulder blades. Action: Squeeze your lats to “pack” your shoulder blades down and back. Then drive your elbows down and pull your chin up above the bar. Slowly let yourself back down by extending your arms, then unpacking your shoulders to complete one rep. Tip: Don’t swing your legs or allow your body to “kip” — the entire movement should be slow and controlled.


Training PROBLEM AREA: LOW BACK

Although your spine is designed to absorb shock, the discs in between each vertebra are especially sensitive to torque. “Low-back pain is fairly common and is most frequently a result of improper lifting technique, tight hamstrings and hips, and weak glutes,” says Sarah Ehrsam, MA, and Certified Athletic Trainer at College of the Canyons in Santa Clarita, California. In addition, repetitive movements like flexing and twisting can do damage to your sensitive discs, eventually causing them to bulge or pinch. And performing lifting exercises improperly or with a rounded back can mean a spinal injury down the line, especially if you’re going heavy.

SOLUTION:

MODEL: LEIGH BRANDT • LOCATION: GLOBAL FITNESS, GARDENA, CALIFORNIA • HAIR AND MAKEUP: NANCY JAMBAZIAN • CLOTHING: ELISABETTA ROGIANI • SKECHERS SPORT SHOES AVAILABLE AT SKECHERS.COM

Your core muscles are actually designed to protect your spine by resisting movement, so this cable anti-rotation exercise will challenge those muscles to resist turning, while the barbell deadlift will strengthen your entire posterior chain to ward off injury.

Tip: If you feel like you’re tipping over, angle your front foot outward to widen your base of support. Since the abs and low back engage all day to maintain posture, they should be trained for endurance rather than strength using light resistance and high reps.

CABLE ANTI-ROTATION Set-up: Assume a half-kneeling position perpendicular to the cable machine, with the knee furthest from the machine on the floor and the cable at chest height. Grasp the handle with both hands and bring it to the centre of your chest. Action: Press the cable handle away from your chest in a straight line. Pause, then return slowly to the start. You should feel your core fighting the pull of the cable in order to maintain balance. Work both sides to create equality in your midsection.

BARBELL DEADLIFT Set-up: Stand behind a barbell with your feet slightly wider than hip width and your toes just underneath the bar. Squat down and take an overhand or alternating grip on the barbell. Flatten your back and pull your shoulder blades together. Action: Extend your legs, driving through your heels and keeping your back flat to pull the barbell straight up along the front of your body until you’re standing. Return back down the way you came and repeat right away. Tip: Keep your neck aligned with your spine; don’t arch up to look in the mirror.

oxygenmag.com.au | April - June 2016 |

83


Training PROBLEM AREA: HIP AND KNEE

Knee injuries such as ACL tears are three to four more times likely to occur in female athletes, which experts say could be caused by varying hormones, wider hip angles or poor training form on moves like squats. “The knees can collapse inward, the heels may come up off the floor, one hip may rise higher than the other and the chest sometimes pitches forward,” says Reba Wek-Lake, CSCS, NASM-CPT and owner of Kinetic Spark Fitness in Valencia, California. If those incorrect movement patterns are repeated, over time your nervous system will believe you want to move like that, which can be damaging to your knees, hips and back. Training in only one plane — e.g., forward only, like a cyclist or runner — can also create problems such as iliotibial band (IT) syndrome, marked by pain and tightness on the outside of the hip and knee.

ONE-LEGGED SQUATS Start: Stand on one foot and extend your other leg in front of you, finding your balance. Action: Bend your standing knee and slowly lower your glutes toward the floor, tracking your knee over your toes. Lower as far as you can while maintaining form, aiming for parallel if possible. Extend your leg and drive back up to standing. Do all reps on one side before switching. Tip: If you have trouble balancing, hold on lightly to a stable object such as a bench or machine.

SOLUTION:

A one-legged squat will isolate each hip individually and retrain your brain and muscles to work together properly, while the treadmill shuffle strengthens the deeper hip muscles to help correct improper form.

TREADMILL SHUFFLE Start: Stand on the treadmill facing sideways with your knees bent in an athletic position. Action: Start the treadmill at a slow pace (1.5 to 3.5kph) and begin shuffling sideways, maintaining your athletic stance and keeping your feet shoulderwidth apart. Do one to five minutes on one side, then switch.

Tip: As you get more comfortable, increase the speed incrementally, but not so much that you trip over yourself. Also avoid crossing your feet one over the other to avoid stumbling.

84

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Training PROBLEM AREA: WRISTS

There’s a reason humans don’t walk on their hands, and if you’ve ever avoided push-ups or planks because of wrist pain, you know what we mean. Prolonged, weightbearing hyperextension can cause pain and swelling in the hands and wrists, exacerbating chronic issues like carpal tunnel syndrome. If you have wrist issues, you should avoid moves and equipment that can cause pain, such as straight barbell biceps curls, and should use kettlebells to help strengthen your wrists all the way around. You can also eliminate overflexion or extension of the wrist by keeping it straight during a move, such as doing push-ups on a set of bars, or doing dips on a machine with a neutral grip.

SOLUTION:

Mountain climbers done on a stability ball on the elbows removes the wrists from the equation altogether while still challenging your core.

STABILITY BALL MOUNTAIN CLIMBERS Set-up: Begin in plank with your feet together and your elbows on top of a stability ball. Lock your shoulder blades and tighten your abs. Action: Bring one knee up toward your chest and hold for one to two seconds. Return to the starting position and continue, alternating sides. Tip: If the stability ball is too unstable (causing you to slip or roll), put your feet up against a wall or use a couple of weight plates to brace yourself.

FLEX YOUR MUSCLE Everyone knows that foam rolling and static stretching can help improve flexibility and mobility — which ultimately help prevent injury — but when should you do which one? It’s probably the opposite of what you think. Foam rolling is better to do right off the bat, even before your dynamic stretching and warm up. Foam rolling helps relax the Golgi tendon — the nerve receptor that asks a muscle to contract — and as a consequence assists your muscles to stretch out pre-workout so they’re more ready to work and less susceptible to injury. Roll out the parts you’re going to train that day as well as any others that

are chronically tight or bothersome. Roll along the muscle belly until you find a tender spot, then pause and hold for 60 seconds. (Note: only roll over muscles, never roll along joints or bones.) Static stretching, where you stretch a muscle to its farthest length, should be done post-workout when your muscles and joints are warm and supple. This helps gently relax your muscles back to a resting length after having just spent a lot of time contracting and can improve range of motion and assist with recovery. Stretch all the large muscle groups thoroughly, holding each stretch for 30 to 60 seconds while breathing deeply.£

oxygenmag.com.au | April - June 2016 |

85


Training

Sculpted body and strong mind

WITH YOGA COMPLETE YOUR ROUTINE AND GET AMPLE BENEFITS BY ADDING A LITTLE YOGA INTO YOUR WORKOUT SCHEDULE. AT FIRST GLANCE, YOGA AND WEIGHT TRAINING APPEAR TO BE AT OPPOSITE ENDS OF THE SPECTRUM. However, stretching and strength training really do complement each other, and you will benefit by adding a weekly yoga session into your training program. You see, if you only do strength training without yoga, you are missing out on one of the best mind–body practices around.

Why yoga? Yoga is not just about mastering a series of poses. It also teaches you to stay calm and focused in challenging situations so that you remain fully present in each moment. With yoga, you learn to direct your thinking to whatever you are doing — for example, connecting your mind to your muscle when lifting weights or something as simple as making your morning smoothie.

86

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT: DALLAS OLSEN

BY AMELIA RICCI


Training

a help? How can yog

ribed as Yoga is often desc give the to ed nk g and rli in te al in he are often nurturing, perience th asana (the ex e bo s tiv ch comes as ise ita hi pr ed w m m g, a co Yoga student rejuvenatin d an s) se po of y first-time physical practice while in action. a surprise to man d an l), ro nt co h at ey experience pranayama (bre students when th rn world, most te lp es he W n e ca th s ct In pe these physical as a class. rs refer to the yoga practitione d flexibility. an ty ili ob m tice ac ith pr w e th of postures of ct l pe ica physical as he combination ide the phys T ov pr s se a po ith ga w Yo asses c sequence to and finish their cl ward an open given in a specifi ill st of es tools to move to inut , deep breathing mere five to 15 m with ease. Yoga benefit the body or n, tio ita body that moves s med e mind have meditation. Thi th, flexibility and calming of th ’. na sa va poses use streng ‘sa lled s in how the taking rest, is ca ilisation. incredible benefit or ed at se and also core stab er th after the class. It is performed ei student will feel t ec rr ith co w , es at or or flo e Each pose incorp lying down on th body, stillness ur focus on e yo th d of t an en ed os nm cl ig al eyes d) rio pe e tim a r and finding a fo d s (holding pose earing the min cl ith deep nt breath. ooth and consta and breathing, w sm at th ns exhalatio inhalations and

Body-sculpting benefits Physically, yoga is the perfect complement to weight training, because it restores energy and stretches sore muscles, and therefore can assist in the recovery of a heavy weight training session. This will enable you to approach each training session with renewed energy and enthusiasm.

PHOTO CREDIT:SHUTTERSTOCK.COM

Yoga will not only improve flexibility, but it will also increase the range of motion around your joints, which can mean deeper squats, a better shoulder press and stronger push-ups. By taking your body through the full range of motion, this can often mean better weight training technique, which leads to better results. Develops mindfulness and nourishes your soul These days we are all connected to social media and computers 24/7, and yoga encourages you to switch off and be present. By listening to your inner voice and taking time out for a yoga class, you will experience an ability to connect with what’s important to you.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

87


Training

What are the different types of yoga? Ashtanga yoga

instructed students daily right Ashtanga yoga was devised by Sri K Pattabhi Jois, who and it’s now continued by 93, of age the at up until a year before his death in 2009 nga yoga as “99 per cent Ashta ibed descr Jois his grandson Sharath in Mysore, India. 1 nce of postures that begins with practice, 1 per cent theory”. It comprises a set seque er, uniting breath and movement. sun salutations and moves from one posture to anoth workout, which heats the body It is a fast, flowing form of yoga often described as a cannot move on to the more from the inside out. It has several series and the yogi to reach competence. advanced series until the initial sequence is practised Iyengar yoga

ied by BKS Iyengar. It is often The teachers of this style of yoga are trained and certif a class they will often use distinguished by the use of props, and when you attend Iyengar yoga emphasises straps, blocks and bolsters in addition to the yoga mat. ing. It is sometimes described as a alignment, time spent within the posture and breath with a flowing style. static type of yoga, as postures are held for longer than Kundalini yoga via breath, movement and Derived by a focus on cultivating kundalini energ y uses mantra and chanting to awareness, this is a spiritual form of yoga that also on compassion and consciousness develop deep spiritual connection. There is a focus the term for ‘a spiritual energ y or is to develop the yogi on a spiritual level. Kundalini ised as a coiled-up serpent. The ptual life force located at the base of the spine’, conce sleeping Kundalini Shakti from its the e practice of Kundalini yoga is supposed to arous seventh chakra (or crown). coiled base through the six chakras and penetrate the

to a set of physical exercises The word ‘hatha’ (meaning wilful or forcef ul) refers s designed to align your skin, asana of nces (known as asanas or postures) and seque open the many channels of the to ed design also are muscles and bones. The postures energ y can flow freely. Hatha is body, especially the main channel, the spine, so that ing moon). Hatha yoga is a path also translated as ‘ha’ (meaning sun) and ‘tha’ (mean physical bodies, we develop a toward creating balance and uniting opposites. In our balance our effort and surrender in balance of strength and flexibility. We also learn to rmation. It asks us to bring our each pose. Hatha yoga is a powerful tool for self-transfo ations of the mind and be more attention to our breath, which helps us to still the fluctu present in the unfolding of each moment. Bikram yoga from traditional hatha yoga Bikram Choudhury synthesised this system of yoga tes and consist of the same series of techniques. All Bikram yoga classes run for 90 minu ideally practised in a room heated 26 postures, including two breathing exercises. It is m yoga classes are taught by Bikra to 40°C, with a humidity of 40 per cent. All official s of training endorsed by week Bikram-certified teachers, who have completed nine Choudhury.

88

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

Hatha yoga


Training

right for you?

yles that Avoid any yoga st e, tic ac pr e yl st g to r Iyenga encourage pushin atha ple, I used to H l am ra ex ne r ge Fo a ring h pa ac but te to attend your limit or com I encourage you Ashtanga yoga e tis ac pr eve . hi ss ac cla yoga sses or competing to several styles of cla ch week and ea ys da six . e) os y. el you fe journe the best asana (p and observe how Yoga is a lifelong cated to this for di de as w e nc ha ys be a the da Yoga should en dertook a after class and in There will never many years. I un nment ly ish al fin on u rs ga yo pe I yo re your balance, alig y g. followin point whe t pregnanc lis ia ec sp that so g, yoga d you d and breathin enjoy following a your journey, an to ensure a safe an ss cla ng ro st ry s el va s to ise my your body fe style that emphas should be mindf ul ctive practice for fe ef y has nl ai rt g ts ce in en ev and light. It had an actice accord pr en ur th I alignment and pr yo y. nc na eg pr and I a Yoga is ncy changed my life, injury by having to your lifestyle. expected emerge un use to r u fo yo ur e ch yo encourag of my structured approa about coming to esarean delivery ca um tim a rs fe op ith r of w fo so e this tool ired beginners and al mat each practic baby, and this requ d in £ . m e ng wellbei se. I various levels. calm and positiv time off all exerci ished and ur an no g to in ed el fe rn d tu an in have now re At different times ed rejuvenated. ne ay m u yo e, your lif e. tic a more gentle prac

PHOTO CREDIT:SHUTTERSTOCK.COM

Which yoga is

REFERENCES Wilkins, R. (2009, 8 June). ‘K Pattabhi Jois’, The Guardian. Retrieved from <http://www.theguardian.com/world/2009/jun/08/k-pattabhi-jois-obituary-yoga>. Patanjali (2003). The yoga-sutra of Patanjali: A new translation with commentary. (C. Hartranft, Trans.). Boston, Massachusetts: Shambhala Classics.

1

AMELIA RICCI Amelia is a personal trainer, Pilates instructor and yoga teacher with 20 years’ experience. Certified 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 qualifications include personal training and group fitness 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 fitness 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 fitness principles in one handy guide, at www.4weekbikinibody.com For delicious recipes, follow Amelia’s blog on her Facebook page, AmeliaRicciSportsModelFitnessTrainer, or Instagram @livingbeautyamelia

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

89


Motivation

‘My fave t u o h c n u m e d a m d o o f me do it!’ BY JOANNE CUGNET

90

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

REGAIN CONTROL OF YOUR EATING AND LET GO OF THE EMOTIONAL HOLD THAT FOOD HAS ON YOU.


deathly disappointed in not You swore you would ur yourself. Where did yo y. place it into your trolle ? go ’ ‘no say to will n't You swore you would ly on re You shudder to think of eat it, that you we t Bu e'. cas the number of calories buying it 'just in u yo ing on you just ingested. You it's been beck l the m fro y hate how out-of-contro from the pantr ing eat . ow me kn ho u t Yo go l. u you fee moment yo ct like this is not good for You've tried to distra 't t bu y, da all you. It certainly doesn yourself od help you to look as go it’s like your favourite l a s ha od fo t ou as you should. You fee munchu desperate to regain hold over you that yo s . ist res ot nn control, so that episode ca just t no if like this are rare, ng After a day of struggli non-existent. But you ee, to to remain munchie-fr don’t even know where . you’ve lost steam. The lity rea s thi start to create force to ‘just eat’ is too u yo d an You feel stuck strong. Munchie-time . don't know what to do takes hold. But once l you’re finished, you fee

How demoralising and soul-destroying is it for a smart, savvy and intelligent woman, who knows the ins and outs of healthy, balanced eating, to be faced with an incident that seems to pull her away from eating sanely and leaves her confidence and self-esteem shattered — worsened by the fact she feels like she has no ability to reclaim her command over an inanimate object such as food!

PHOTO CREDIT:ROMAN SAMOKHIN / SHUTTERSTOCK.COM

PHOTO CREDIT:SHUTTERSTOCK.COM

Motivation

The hours of life spent agonising over trying to not eat, and then recovering from the onslaught of eating, can be countless. Wasted hours that lack the quality of life so many of us deserve.

OxygenmagAU

OxygenmagAU

OxygenmagAU

But does it have to be like this? Does your life have to be so controlled by food and the battle to eat versus not to eat be unrelenting? Will you suffer from this for the rest of your days? I believe with all my being that it does not have to be like this. I believe that you can reclaim your sense of power over food so that you feel free to not only choose to eat, but also to choose not to eat. I believe that life holds a promise to deliver way better things to you than eating struggles for all of your remaining days on Earth.

oxygenmag.com.au | April - June 2016 |

91


Motivation

Just say many years ago you struggled with your weight. You were at an age where it was normal and age-appropriate to be a little chubby, but you were fine about it. It wasn’t an issue because, in truth, it physiologically was correct. But what if, just when you were starting to ‘blossom’, out of the blue someone said you were ‘fat’. What if that shocked you? What if that, in an instant, caused you great humiliation and embarrassment? What if, in that moment, you felt such shame that you just wanted to hide away and disappear? In a moment you’ve gone from being unconsciously comfortable in your skin, which was natural and right to feel, to feeling like your body is a skin that is disgusting and needs to be shed. How would you cope with this? How would you recover and regain your sense that you are intrinsically okay? But to deliver on my promise, I think we need to step back for a moment and get a grip on the bigger picture. Why? Because I feel we need to understand what is truly going on for you here — for once we grasp this, I know we can use this to find a workable solution. When we step back, I can see many possible reasons for your distress. However, one that

92

stands out is your absolute fear there will not be enough food to meet your physical needs. You might then say, “But, Jo, there is more than enough food for me. I eat way more than I need. So how could I be worrying about starving?!” Good question! Let’s step back even further and look at the bigger picture through a bigger lens.

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

These are tough questions to answer. Unfortunately, one of the first steps I discovered my clients took when faced with this issue was to launch into massive food restriction. They believed the only way to solve this problem, to feel somehow ‘okay’ again, was to literally starve themselves. We’re talking super-low-calorie eating. Imagine surviving on 400 to 600 calories a day? Yikes! OxygenmagAU

Have you ever felt so uncomfortable in your own skin that the only way for you to feel good within was to eat as few calories as possible? The problem is most lowcalorie diets are virtually impossible to adhere to in the long run. What happens is that the food deprivation is finally broken — but normal eating is rarely restored. What often happens, as you probably know, is reactionary eating whereby you eat anything you can lay your hands on to make up for the lengthy calorie deficit. This, as you also know, causes weight gain. Therefore, the desired goal to reclaim that strong sense of self doesn’t arrive. Why? Because the soul has already come to believe it’s not ‘okay’, and no amount of starving and weight loss can fix this. To make matters worse, an eating pattern of ‘eat versus starve’ has been firmly etched into the psyche. This pattern is still considered a possible solution to the ever-present feeling of not being fine. Therefore, there is always that struggle to not eat and then fail to resist and fall into munchietime all over again. It’s heart-wrenching, to say the least. But does this ongoing unsteadiness of self need to

OxygenmagAU

PHOTO CREDIT:SHUTTERSTOCK.COM

“The hours of life spent agonising over trying to not eat, and then recovering from the onslaught of eating, can be countless. Wasted hours that lack the quality of life so many of us deserve.”


Motivation

be a daily reality forever? Does food as a solution to feel acceptable have to be the ever-present fallback position?

and loss. To find a way whereby food can return to just being food, where it has no power over you to ‘just eat’.

I believe not.

Plus, I can show you a way forward that provides hope and promise for better days.

PHOTO CREDIT:SHUTTERSTOCK.COM

I believe I have a solution for you that can bring you out of this mire of despair

8 STEPS TO PEACE PROGRAM 1. 2. 3.

4. 5.

Be willing to accept that deep down there may be an event from the past that could have triggered such a battle with food and eating today. Be willing to accept that if this could be true for you, then you need to get some professional help and support. The best way to begin this journey to wellness is to visit a doctor who is well-respected and ‘knows their stuff’ when it comes to making sound diagnosis. Plus, someone who has a strong network of highly effective allied professionals at hand. If you don’t have a doctor like this, do some research and find one who you like the sound of.

you can share with the doctor, the better able they can find people who can support you.

6.

7.

Make an appointment and attend! Be open and honest about your concerns. Take as much time as you need — for the more information

8.

Your doctor may refer you to a clinical psychologist or, say, an organisation such as the Butterfly Foundation (www.thebutterflyfoundation.org. au) if deemed necessary. The Butterfly Foundation supports women of all ages who struggle with food and eating disorders. Plus, they may refer you to a dietitian or nutritionist who specialises in eating struggles. Follow through on the professional help that has been offered you. Your allied professionals can help you create sound and strong mindset, emotional and eating strategies to help you feel sane, safe and in control around food! Persist and, even if you have a minor setback, don’t give up!

You are so worth the effort to live beyond the toll of devastation and its impact on your relationship with food. You deserve to shine brightly and feel free to choose to eat, or not eat, in a natural and sane way. It is possible. If you stick with your constructive thinking, feeling and eating strategies, you’ll be loving yourself, your eating and your life in no time. £ JOANNE CUGNET Joanne is an intuitive counsellor and fitness industry writer. She will teach you to love the skin you are in and shape yourself from the inside out. Joanne offers a unique blend of mindset and eating strategies that will support you to release any old unconscious, self-sabotage that prevents you from loving yourself and your body. Find out more at www.joannecugnet.com

oxygenmag.com.au | April - June 2016 |

93


PHOTO CREDIT: DALLAS OLSEN

Babewatch

ANDREW PAP AGE: 25 | HEIGHT: 183cm | WEIGHT: 88kg | HOMETOWN: Terrigal, NSW OCCUPATION: Owner/Operator of Battle Fit Australia and Personal Trainer | INSTAGRAM: Andrew_Pap_

Describe your perfect Sunday. On Sundays, I take 24 clients through an Ankorr session on the beach as the sun rises, and then I enjoy breakfast with them. Then I like to go for a surf/stand-up paddleboard and train, do my food prep and enjoy dinner out with friends that night. If you could be anywhere in the world doing anything – what and where would you be? The goal I am working toward in 2017 (planning ahead) is the 4 Deserts Race Series. The challenge is running across four deserts over four continents amounting to 1000km. The places include Chile, China, Africa and Antarctica, and these locations are the highest, coldest, driest and windiest deserts on the planet. What is your claim to fame? I was on season two of Search4Hurt in 2014, which was fun! What is the most romantic thing you’ve ever done for a woman? I carried a couch up a hill, through some bushes, and placed it on the top of a cliff, with candles and a bottle of wine. Then we had a nice dinner and watched the sunset. Describe your perfect night out. Probably going to the movies and getting a burger from the New York Pizza Bar & Grill in Terrigal. I’ll go to the pub sometimes with my clients too, although I am definitely a morning person so I am not usually out too late! What characteristics do you most look for in a woman? Fun, charming and smart. All of the things that will keep me interested in the long term. How do you stay in shape? I stay in shape by entering events throughout the year. By doing this, it gives me motivation, clean objectives and keeps my training fresh. It also holds me accountable and results in huge satisfaction. What’s your favourite homecooked meal? Chilli garlic prawns with pasta and a glass of red. Are you currently in a relationship? No. Do you have a favourite pick-up line? I’m not a man of pick-up lines. I don’t play games. If I’m interested in someone, I’ll let them know. £

94

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


PUBLISHED FOR MEN WHO WANT TO

Fitness Model: Andrew Pap Photo by Dallas Olsen

PERFORM AT THEIR PEAK

Mensmuscle

Mensmuscleandhealth


Nutrition

How to avoid the most common micronutrient deficiency in simple and smart ways. BY JACQUI HEWARD, ACCREDITED PRACTISING DIETITIAN

JACQUI HEWARD Jacqui is an Accredited Practising Dietitian and nutritionist. Jacqui works with people in rehabilitation and palliative care as well as helping people to make lifestyle changes for weight management and prevention of chronic diseases. Jacqui is a lover of good food and is passionate about health, wellness and all things in moderation.

I

ron deficiency is not a new subject, especially among women, but it remains the most common micronutrient deficiency in the world. Many of us will know the symptoms of tiredness and weakness, but low iron levels can also be related to impaired exercise performance and a low immune system. This is because iron helps to make red blood cells and to carry oxygen around the body. Adequate iron levels are also important for a healthy immune system and releasing energy from cells.

WHO IS AT RISK? Low iron levels can be due to eating a diet low in iron, poor intestinal absorption, increased needs for growth and exercise or because of significant blood loss.

» »

96

Women are more likely to be iron-deficient, as they require 18 milligrams per day compared to only 8 milligrams for men. Athletes are also at high risk of iron deficiency as their highperforming body needs more iron for oxygen delivery and muscle recovery, and they often have restrictive diets.

| April - June 2016 | oxygenmag.com.au

»

Pregnancy, infancy and adolescence are stages where higher levels of iron are needed for the body to grow rapidly. For example, pregnant women require one and a half times more iron than usual. For this reason, low iron levels can be common in these life stages.

»

»

People with conditions that may prevent iron absorption, such as coeliac disease, Crohn’s disease or ulcerative colitis, can also be at risk of low iron levels. The World Health Organisation found that in people over the age of 75, the rate of iron deficiency anaemia was significantly higher than in other Australians.

PHOTO CREDIT:SHUTTERSTOCK.COM

PUMPING IRON


Nutrition ABSORBING IRON

Tips to increase iron absorption

PHOTO CREDIT:SHUTTERSTOCK.COM

Because the human body is so clever, our ability to absorb iron gets better as our iron stores become depleted. However, it is true that some sources of iron are better than others. The term ‘bioavailable’ refers to how easily iron can be absorbed from foods.

• Drink tea, coffee or wine between meals, rather than at meal times. The tannins in these drinks prevent iron being from being absorbed as well. • Eat vitamin C-containing foods such as fruits and vegetables at meal times. This will help your body to break down iron-containing foods for better absorption.

Meat-based sources of iron are the most bioavailable, as they have the ‘haem’ form of iron. Foods high in haem iron include red meats, poultry, fish and oysters. Plant-based sources of iron contain ‘non-haem’ iron, and this is harder for our bodies to absorb. Good sources include leafy green vegetables, tofu, legumes, eggs, sultanas, dried apricots, fortified breakfast cereal, wholemeal bread, quinoa and almonds.

• Eat your meat and vegetables at the same time, because animal protein boosts iron absorption from plant sources. • Cook vegetables to increase the amount of available nonhaem iron. • Avoid large amounts of dairy at main meals. High levels of calcium and phosphorus can reduce the absorption of iron from plant foods.

‘Out of the box’ tips for including more iron-containing foods in your daily diet • Eggs are a great option for vegetarians and helpful for cholesterol levels. • Kangaroo meat is a source of haem iron that is easily absorbed, very lean and highly sustainable. • Milo is a yummy source of protein and calcium as well as iron! This is a great recovery option after strenuous exercise. • Oats are good for heart and bowel health, and an easy breakfast option. • Dried apricots are an easy, quick snack option. • Mixed beans, chickpeas and tofu are high-iron alternatives to meat for vegetarians and vegans.

T? IRON SUPPLEMEN DO YOU NEED AN

ON IDEAS HEALTHY HIGH-IR • Bircher muesli — make it by soaking oats and dried apricots in juice overnight. Top with yoghurt for breakfast. • Avocado and poached eggs on toast topped with baby spinach and lime juice. • Falafels made with mixed beans and chickpeas served with mango chutney on a bed of quinoa and spinach.

There are three stages of low iron levels, beginning with iron depletion, then iron deficiency and finally iron deficiency anaemia. A simple blood test can identify any stage of low iron levels. Iron deficiency anaemia generally requires an iron supplement, while

iron depletion may be treatable with a high-iron diet. In some cases, iron supplementation can interfere with absorption of other nutrients, such as zinc, and could have side effects such as nausea and constipation.

Supplements can also interfere with other medications you may be taking. For these reasons, it is important to have your iron levels checked, and always consult with your doctor before starting an iron supplement. £

• Stir-fried vegetables and kangaroo fillet on brown rice. For more on healthy eating, contact an Accredited Practising Dietitian (APD) — they’re the experts in food and nutrition. APDs provide practical, tailored advice based on the latest science and can help motivate and support you to take charge of what you eat. Visit the ‘Find an APD’ section of the Dietitians Association of Australia website at www.daa.asn.au to find an APD in your area.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

97


Training

SET YOUR METABOLISM ON FIRE Spend less time in the gym and get your metabolism soaring with this short and effective full-body circuit. WRITTEN AND DEMONSTRATED BY NINA SILIC PHOTOGRAPHY BY DALLAS OLSEN HAIR AND MAKE-UP BY LISA LEE

As much as I love working on single muscle groups and isolating muscle groups on certain days of the week, sometimes it’s great to change things up and keep your body guessing. This workout is a full-body circuit workout that you can literally do anywhere by simply using a set of resistance bands and a bench (or even a chair). Circuit training is great to add to your routine, especially if you’re strapped for time. This quick workout will

challenge your whole body. It consists of a great combination of strength and cardio moves, so not only will you get the benefits of building toned and defined muscles, but you’ll also boost your heart rate at the same time. The less rest you have, the higher the intensity, and

with a higher intensity, in just 20 minutes your metabolism will be soaring — no need to spend hours in the gym! Do this workout twice a week as part of your training routine to give your metabolism a boost and to keep your body guessing.

SPONSORED BY MUSCLE WORX | BODY BY NINA 98

| April - June 2016 | oxygenmag.com.au


Training

RECEIVE 10% OFF AT WWW.MUSCLEWORX.COM.AU USE CODE: NINAOXYGEN OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

99


Training

The Workout Perform one exercise after the other with as little rest as possible. This completes one round. Rest for one minute in between each round, and perform eight rounds in total. Move as quickly as possible through the moves while keeping correct form.

EXERCISE

REPS

Alternating lunges

15 each side

Decline push-ups

8

Jumping jacks

30

Single-arm band row

12 each side

Lateral raise

10

Triceps dips

15

Repeat sequence eight times.

Alternating lunges Set-up: Start with your feet hip-width apart. Stand up nice and tall with your abdominals engaged, back straight and shoulders pulled back. Action: Step one foot forward and bend at the knees, ensuring your knee does not go over your toes. Then press through the heel and push against the floor back to the starting position. Continue, alternating sides.

SPONSORED BY MUSCLE WORX | BODY BY NINA 100

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Training

Decline push-ups Set-up: Start in a push-up position with your feet on a bench or platform and your hands on the floor. Ensure your shoulders are directly in line with your hands and your core is tight and engaged to protect your lower back. Action: Slowly bend the elbows and lower your chest down to the floor. Then, by extending the arms, push up to the starting position.

Jumping jacks Set-up: Start with your feet together and hands by your sides, bend slightly at the knees and engage your core. Action: Bend further at the knees and push up through your feet, jumping as high as you can. Extend your legs to the sides and arms over your head. Land with soft, slightly bent knees and your feet together with your arms by your side.

RECEIVE 10% OFF AT WWW.MUSCLEWORX.COM.AU USE CODE: NINAOXYGEN oxygenmag.com.au | April - June 2016 |

101


Training

Single-arm band row Set-up: Place a resistance band around a pole or stationary object. Start by sitting on the floor with your legs straight out in front of you and hold the bands with your arms extended in front. Action: Pull the band toward you with one arm, leading with your elbow directly behind you and squeezing your back. Then extend the arm directly back in front of you. Repeat on the same side for desired repetitions and then change sides.

Lateral raise Set-up: Start standing with your feet hip-width apart. Stand on the band and hold the handles down by your sides. Action: Raise your arms out to the side to shoulder height, keeping your arms straight, but elbows relaxed, through your entire range of motion. Then lower your arms back to the starting position.

RECEIVE 10% OFF AT WWW.MUSCLEWORX.COM.AU USE CODE: NINAOXYGEN

102

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Training

Triceps dips Set-up: Start by sitting on a bench. Place your hands on the bench on either side of your hips; then walk your feet out in front of you so that your bottom is just in front of the bench. Action: Keeping your elbows close to your body, slowly lower yourself down while keeping your back as close to the bench as possible. Then press up by extending the arms back to the starting position.

NINA SILIC IFBB Pro and Oxygen cover model Nina Silic was active from a young age, but as she moved into her 20s, she struggled with weight fluctuation and constant yo-yo dieting. Sick of the constant weight-loss–weightregain cycle, she confided in a friend who helped her find comfort in weight training. Nina began educating herself on all things nutrition, supplementation and training, and began competing in bikini comps in 2011. After two years of continuous shows, she won her pro card. However, through those two years Nina had unknowingly done some major damage to her body. She was diagnosed with adrenal fatigue, hypothyroidism and hypothalamic dysfunction. Plus, due to chronic tendonitis and bursitis, she had to cease all training for a while. So Nina began to educate herself again and understand that you don’t have to starve yourself to see results and you also don’t have to spend hours on end at the gym. She achieves her goals by implementing principles that help her sustain a healthy body and mindset. For more information visit www.ninasilic.com. You can also connect with her on Facebook (ninasilicfitness) or Instagram: @nini_bikini

A NOTE FROM NINA LEARN MY SECRETS TO BECOMING TRIM, TONED & MORE CONFIDENT IN YOUR BODY •

Get fitter and stronger in your first week!

Boost and speed up your metabolism naturally

For women of all ages, experience & body sizes

Workout anywhere, anytime (both at home & in the gym)

Melt fat, target trouble zones and tone up fast

Delicious, quick and easy-to-make meal plans to suit everyone (meat eater, vegetarian, gluten or lactose intolerant)

Learn my secrets that enable you to eat desserts (like ice cream, chocolate or whatever you like) and actually get faster results!

Each workout takes less than 45 minutes

Support community of thousands of women just like you – all there to help one another succeed

ALSO, FREE WITH EVERY PURCHASE MY ADDITIONAL BONUS GIFTS (normally valued at $59.85)

1// Social solution: learn how you can eat out, drink alcohol and still see results. Yours FREE

2 // Mind over matter: learn my top tips how to get motivated and how to stay motivated! Yours FREE

3 // Hormone Solution: Learn how to make your hormones work with you rather than against you. Yours FREE!

And an extra s pecial bonus for my Oxy lad ies! RECEIVE

10% OFF at w w w.mus clewor x.com .au for any supplements : Use Code: NIN AOX YGEN

SPONSORED BY MUSCLE WORX | BODY BY NINA

oxygenmag.com.au | April - June 2016 |

103


PHOTO CREDIT:SHUTTERSTOCK.COM

Motivation

O T S P E T 10 S

fitness model success for beginners GET STARTED ON YOUR FITNESS MODELLING JOURNEY RIGHT NOW WITH THESE EASY-TO-APPLY STEPS. BY ELLE BLACKWELL

104

| April - June 2016 | oxygenmag.com.au


Motivation As an established fitness model competitor and bikini model champion, I have reached some amazing fitness career highlights, but first you need to know where I have come from to reach my goals.

PHOTO CREDIT:DALLAS OLSEN

Last year I achieved a goal of winning a national bikini competition. Rewind back to 2012, however, and I had let myself go. I was your average skinny-fat girl, drinking a few glasses of wine at dinner three nights a week, and my gym sessions were non-existent. I was an expert at putting myself last, and I had given myself every excuse in the book as to why I was too busy to exercise. You may have decided that you want to make some changes to your lifestyle and get fit, but it hasn’t happened yet. Perhaps you have started several times, but keep falling off the wagon somewhere in the first few weeks. Or maybe you have stumbled across some pictures of your younger self before the everincreasing demands of life in general took over and you wonder how you got where you are. Don’t worry, because most of us fall into one (or all) of these categories. I have been in all three categories at some point. As a child, I was always physically active, participating in sports such as martial arts, athletics, dancing, gymnastics and sports aerobics. But as I ventured into adulthood, my level of activity decreased as my responsibilities increased, and ‘I don’t have time’ quickly became an acceptable reason not to look after myself.

oxygenmag.com.au | April - June 2016 |

105


It didn’t take long for this to start having a negative impact on my life in so many ways. I gained weight, made unhealthy food choices, I was tired, my self-esteem took a hard hit and I developed an unhealthy relationship with food and my body. I hated shopping for clothes; I went out with my friends, but always felt extremely self-conscious. It was a vicious cycle: I felt anxious and frustrated and this only fuelled my poor choices. Eventually, I got to the point where I felt heavy, tired and just didn’t know what to do anymore. I was

unhappy with myself. Then I was introduced to the bodybuilding and fitness competition world. A friend from work had shown me a picture of her sister on stage at a competition, and it captured my interest. Over the following nine months I started researching the industry and a coach, but I was still not sure if I was capable of achieving something like this myself. One day, after receiving an inspiring email from my soon-to-be coach, I plucked up the courage to commit — and haven’t looked back. I have been training with

my coach, Amelia Ricci, since 2012. I started with a shape-up plan and was so excited to see how quickly my body started to change and how much healthier I felt. What a difference a professional training and meal plan had made! It has now been almost four years since I cried while shopping for jeans. I wanted something that could be implemented daily and sustain longterm results. I went on to start a competition preparation plan and finally stepped on stage at the INBA in April 2013. In my first bikini model competition, I placed first in the

short division and also won the overall. Since then I have gone on to compete in another six competitions, in both fitness and bikini, placing in each competition, and most recently placing first in the 2015 Dana Carmont Fit Bikini Model Extravaganza on the Gold Coast. I fell in love with this sport for many reasons. I can fit training around a full-time career and my busy lifestyle. I have learnt so much about food, fuelling my body, and mindset, and have loved seeing my shape change over the years and the little improvements over time.

1// Don’t wait If you’re thinking about starting a fitness and health journey, on or off the stage, don’t wait. Start it now. My only regret is that I didn’t start earlier, as at 34 years of age, this is the best I have ever felt health-wise and mentally and about my body.

2// Believe in yourself

10 STEPS

TO FITNESS MODEL SUCCESS 106

| April - June 2016 | oxygenmag.com.au

If I can do it, you can do it. Everybody starts somewhere. Four years ago, I never would have dreamt of stepping on stage in a bikini. Fear holds us back from doing the simplest things. All you need to do is start, with small positive steps daily.

3// Be patient Nothing worth doing comes easy or happens overnight. Commit to your health and happiness every day, one

I learn something new every day — about food, training, my body and myself. I am very goal-oriented, so being involved in a sport I can consistently work at and improve at works well for me. I love that I am part of a team, but can train and compete individually, as this best suits my lifestyle. I also love that each time I step on stage, I am really competing against myself and that this journey is self-paced. I encourage you to jump out of your comfort zone, and even if you’re a beginner, you can use my 10 steps.

training session at a time, one good choice after another. You will get results, I promise!

4// Don’t believe the hype There are a lot of fads and gimmicks out there. Products with the promise of overnight results that claim to burn fat, melt away cellulite or drop kilos fast. All they are going to do is drain your hip pocket. You will get long-term results with good nutrition, a sensible training plan, daily movement and adequate rest. There is no magic pill.

5// Do your research Find yourself a good coach who will personalise your program and take into account your goals and personal circumstances. It is totally okay if you don’t know how to do this yourself. You seek out the services of a doctor when you are ill, a mechanic for your car or an accountant for your taxes;

PHOTO CREDIT:SHUTTERSTOCK.COM

Motivation


Motivation

PHOTO CREDIT:SHUTTERSTOCK.COM

ELLE BLACKWELL

You can’t rush something you want to last forever, and I encourage you to view your new fitness lifestyle as a journey of continuous improvement with no defined end point. With this way of thinking, you will embrace the journey and continue your healthy habits as a way of life. £

7// Get your kit on

it is no different with your health. Your body is a complex machine: find a professional who knows how it works and can show you what you need to do. Make sure they are experienced and qualified and research their methods.

6// Say ‘no’ to Negative Nancy Surround yourself with like-minded, positive people who are going to encourage you. It is okay to say ‘no’ to people who try to discourage you, belittle your goals or sabotage you. Not everybody is going to be supportive or accepting, and this often has nothing to do with you personally.

Get yourself the right tools. You don’t need to spend a fortune. Invest in a good pair of training shoes and a couple of comfortable training outfits to get you started, invest in some good educational materials such as some healthy recipe books. Grab a copy of Oxygen magazine each month; it is filled with training plans, sample meal plans, recipes, motivational stories and quality information.

8// Record your results By this, I don’t mean weigh yourself every second day. The scales are not always

OxygenmagAU

OxygenmagAU

you really love or go on a holiday. These can also be ways to celebrate your success once you have achieved your first milestone.

the best indicator of your progress. Use a tape measure and take your measurements every two to four weeks, take note of how your clothes are fitting, and diarise how you are sleeping and your energy levels. Evidence of progress is a fantastic motivator!

10// Don’t give up

9// Set yourself a goal Setting a date to accomplish something is a great way to stay on track and be accountable. You might want to set yourself a goal for a photo shoot. This is a great way to mark achieving your goal. You might want to enter a fitness competition or simply fit into a dress

OxygenmagAU

Elle is a two-time bikini model champion, 2013 INBA (SA) State Champion Bikini Model and 2015 Fit Bikini Model Extravaganza winner. She is from South Australia and is passionate about inspiring women to be their best, no matter what their starting point. Elle works full-time as a rehabilitation consultant and part-time as a coach for sports aerobics in schools. Follow Elle on Facebook (Elle Blackwell – Fitness Model and Ambassador) or on Instagram @miss_elle_b

If you mess up one day, or even a few days, you are still closer to succeeding if you stick to it than you would be if you quit altogether. Every day is a new opportunity to be better than you were yesterday. Forming new habits takes time, so be kind to yourself and don’t give up. This is your new life.

oxygenmag.com.au | April - June 2016 |

107


Nutrition

NUT SPREADS

Spread some protein-packed goodness on your bread or crackers today! BY NICOLE FRAIN

To make the spreads: 1. Combine everything into a mini food processor and blend until well combined. This may take a few minutes and you may need to scrape the sides of your processor or give it a shake. 2. Scoop out and store in an airtight container in the fridge for up to one week.

Nut spreads are one of the best snack ideas to help cure your cravings for the sweet stuff! Packed full of the ‘good fats’ (such as mono and polyunsaturated), they can help to keep you fuller for longer and aid in weight loss. As a high source of protein, they’re great for muscle growth and contain numerous vitamins and minerals for general wellbeing. Nut spreads are an easy inclusion to your meals. Try them with veggie sticks, on your banana or rice cakes, on top of oats, in a smoothie or just on their own — we are all guilty of it!

LEMON MACADAMIA SPREAD Makes: 127g (6 serves) | Serve: 20g

108

Ingredients:

1 tsp vanilla essence

50g raw cashews*

1 tbsp lemon zest

50g raw macadamias

2 tsp honey

20g dried dates*

Pinch of salt

| April - June 2016 | oxygenmag.com.au

Nutritional Information (Per 100g/20g) Energy 2450kj/490kj Protein 10g/2g | Fat 49.3g/9.9g Carbohydrates 23.6g/4.7g Sugar 18.9g/3.8g


Nutrition

SPREAD PROTEIN BERRY NUT Makes: 262g (13 serves) | Serve: 20g

Ingredients: 50g berries (mixed)  2 tbsp coconut cream or milk (thick component)  50g raw macadamias  50g raw almonds* 2 scoops (60g) Bulk Nutrients Strawberry Protein WPI/WPC** 2 tsp honey  1 tsp vanilla essence  1 tbsp desiccated coconut (can omit)

PROTEIN BAN A BREAD SPREA NA D

Makes: 120g (6 serves)

| Serve: 20g

Ingredients: 25g raw almon ds* 25g raw cash ews* 25g raw waln uts 20g organic fr eeze-dried unsweetened banana chips* ½ scoop (15g ) Bulk Nutrien ts Banana WPI/W PC**

2 tsp coconu t oil, melted 2 tsp honey 1 tsp cinnam on  1 tsp nutmeg   1 tsp vanilla es sence  Pinch of salt Nutritional In formation (P er 100g/20g)

Energy 2100kj/ 421kj | Protein 22g/4.4g | Fat 40.6g/8.1g | Carbohydra tes 10.6g/2.1g | Sugar 7.2g/1.4 g

Nutritional Information (Per 100g/20g) Energy 1620kj/325kj | Protein 26.4g/5.3g | Fat 27.8g/5.6g | Carbohydrates 6.4g/1.3g | Sugar 6g/1.2g

oxygenmag.com.au | April - June 2016 |

109


Nutrition CHOC MINT FUDGE SPREAD Makes: 135g (6.5 serves) | Serve: 20g

Ingredients: 70g dried dates* 25g raw cashews* 25g raw almonds* 1 tsp vanilla essence 2 tsp honey  2 tsp coconut oil, melted  2 tsp cocoa powder ½ tsp peppermint essence  Nutritional Information (Per 100g/20g) Energy 1820kj/364kj | Protein 8.6g/1.7g | Fat 23.1g/4.6g | Carbohydrates 43.4g/8.7g | Sugar 39.8g/8g

PREAD S E T T A L RAMEL A C N I E T PRO 20g | Serve: g (9 serves) Makes: 182

: Ingredients lmonds* 100g raw a (thick milk/cream t u n o c o c p 1 tbs t) componen essence  1 tsp vanilla p maple syru 1 tbsp pure olved coffee, diss t n ta s in p 1 ts alted Nutrients S lk u B ) g 0 (3 1 scoop PI/WPC** Caramel W n Informatio l a n io it tr u N 0g) Fat (Per 100g/2 26.1g/5.2g | rotein kj/377kj | P Sugar Energ y 1890 s 14g/2.8g | arbohydrate C | 3g 6. g/ 31.6 13.9g/2.8g

CHOC COCONUT PEANUT BUTTER Makes: 118g (6 serves) | Serve: 20g

Ingredients:

1 tsp honey

70g raw peanuts

Pinch of salt

2 tbsp coconut cream or milk (thick component) 1 tsp vanilla essence 2 tsp cocoa powder 

110

| April - June 2016 | oxygenmag.com.au

Nutritional Information (Per 100g/20g) Energy 1800kj/360kj | Protein 15.9g/3.2g | Fat 34.1g/6.8g | Carbohydrates 13.5g/2.7g | Sugar 6.4g/1.3g


Nutrition

PHOTO CREDIT:SHUTTERSTOCK.COM

HONEY ROASTED MACADAMIA SPREAD Makes: 120g | Serve: 20g

Ingredients: 100g macadamias 1 tsp coconut oil, melted  1 tsp honey  1 tbsp coconut milk/cream (thick component) 1 tsp vanilla essence  Pinch of salt  Directions: 1. Set your oven to 180 degrees and line a baking tray. 2. Take half the macadamias and combine them with half the honey and coconut oil (heat in microwave to evenly coat) and

TIVES A N R E T L A y u can swap for an

Protein: Yo you like or flavour variation table proteins can unflavoured. Vege also be used.

roast until golden — about 10 minutes. Remove from oven and allow to cool. 3. Combine everything into a mini food processor and blend until well combined. This may take a few minutes and you may need to scrape the sides of your processor or give it a shake.

Nutritional Information (Per 100g/20g) Energy 2860kj/572kj | Protein 6.7g/1.3g | Fat 68.9g/13.8g | Carbohydrates 9.3g/1.8g | Sugar 9.2g/1.8g

* Soaked for a minimum of 20 minutes in hot water and drained before using. For best results soak overnight. ** We have used WPI in all recipes and nutritional analysis.

4. Scoop out and store in an airtight container in the fridge for up to one week.

u can swap honey Sweeteners: Yo p, maple or other. for rice malt syru d cashews are Nuts: Almonds an ble. fairly interchangea

coconut oil for Oils: You can swap cacao oil. ingredients will Note: Changes to al information. influence nutrition

NICOLE FRAIN Nicole is a 23-year-old health and fitness enthusiast passionate about leading a healthy lifestyle in all areas of her life. As a qualified personal trainer and Bulk Nutrients Pure Supplements ambassador, she is interested in all things health and fitness. You can see more of her recipes by searching ‘Clean Treats’ on Facebook.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

111


International Profile TRADING IN A SECURE MANAGEMENT CAREER FOR THE OPPORTUNITY TO INSPIRE OTHERS THROUGH HEALTH AND FITNESS, WBFF PRO DIVA FITNESS MODEL JESS MEYER KNOWS THAT IF YOU WANT TO LIVE A TRULY FULFILLED LIFE, YOU’VE GOT TO FOLLOW YOUR HEART.

‘Me versus me’ BY KIRSTIN CUTHBERT | PHOTOGRAPHY BY MIKECON PHOTOGRAPHY

W

BFF Pro Diva Fitness Model and USA Boxing amateur boxer Jess Meyer is one tough chick. Driven by a love of adventure and living outside her comfort zone, her passion for fitness drove her to give up a 12-year management career to pursue what she was passionate about: nutrition, positive body image and wellness. Jess played sports throughout school and first stepped foot in a gym at 18 years old. Describing herself as “hungry for it”, she was eager to gain as much information as possible to challenge her body. “Holding heavy iron in my hands gave me a feeling of empowerment,” she says. “I had a goal. My focus was on the game plan; I was engaged, excited and ready for the opportunity to grow and learn how the body can change.” Over the years, she involved herself in a variety of athletic events and followed her own regimen to complete them. But there came a point where those events didn’t pique the same energy and sense of challenge she wanted. She knew it was time to step up her game and dive into a sport that would allow her to continue to grow and be challenged.

FAST FACTS Name: Jess Meyer City: Aurora, Colorado, USA Occupation: Nutrition/ Wellness Coach

112

| April - June 2016 | oxygenmag.com.au

Age: 38 Height: 165cm Weight: 61kg


International Profile She wanted to compete. Enlisting a trainer in August 2011 for the purpose of competing, Jess focused on working toward various competitions, and in 2014 she became a WBFF Pro Diva Fitness Model. “This was a peak moment as I stepped on to the Worlds stage, one of their biggest shows in the world,” she says. “Receiving my pro card was not only an honour, but an accomplishment that I can only grow from.” Now focusing not only on competing, but also a variety of other athletic events and challenges, Jess partakes in events such as the World’s Toughest Mudder (24-hour obstacle race), half marathons, obstacle races, fun runs, triathlons and athletics. “My training continues to push me,” she says. “I have built a foundation of strength and understand that if you want to see different results, you have to do something different. “The same thing that got me here won’t get me there. I’m in the gym with a goal and realise great results come from great focus.” Not long into her fitness journey, Jess realised that through being her best, showing dedication and determination, she was inspiring and motivating others to be their best. This drove her to pursue her passion for coaching others, and in October 2013 she took the plunge, leaving the only career she’d known for more than a decade. “I returned to school for a full degree in Human Nutrition, began my own coaching business and started my life over, leaving my job and stable income behind,” she says. “I believe that by following my heart, everything will work out. No matter the challenges, fear or struggles, I get to wake up every day knowing I am changing lives, and that is what life is all about!” Jess is passionate about helping others from the inside out, teaching proper nutrition and positive body image. She believes it creates more benefits than simply reaching a weight-loss goal.

OxygenmagAU

“If you want to see different results, you have to do something different. The same thing that got me here won’t get me there.” “It’s about energy and zest for life, living a long life of happiness and health and promoting self love in a world full of negative images and comparison,” she says. Jess aims to always be better — achieving a better time than the last half marathon, a better physique than the last competition or challenging herself by jumping into sports such as amateur boxing. “I believe in myself, and everything I do is me versus me,” she says. “There is a constant drive, a fire inside me, to always do more. That is enough motivation to keep me pushing through, to simply be better than the last time.”

work in progress, and this allows you to live fully in the present.” After recently fighting in her first two amateur Golden Gloves boxing matches, and fighting the same opponent in both, Jess’ mindset shows what an incredible and inspiring woman she truly is. “I lost, but I didn’t lose,” she says. “I took a big step forward in strength, confidence and ability in the ring, and for that I’m proud. There is no alternative; be true to yourself against all odds!” £

While some people say they have that voice in their heads that says they ‘can’t do it’ or they ‘aren’t good enough’, Jess says she doesn’t have that voice. She also knows how to steer clear of negative people who try to tell her these things. “There are people in the world who are convinced everything is impossible and are quick to shoot down the challenges I’ve chosen to participate in — questioning my ability rather than supporting my efforts,” she says. “I don’t allow them to steal my energy. I believe in myself, I trust myself and I always give myself permission to try — and try again. My inner voice brings me back to centre and reminds me of who I am while the negativity outside is present.” Jess believes life is meant to be lived in the present and we should focus on loving ourselves right at this very moment. “Rather than living life in the future, it is about right here and now, living in the present,” she says. “Being happy with yourself in the place you are right now — not about loving yourself when you get to ‘x’ weight or ‘y’ goal. “Being a better you than yesterday is a

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

113


Fit Mum

Break through your roadblocks HOW MUMS CAN STOP STRESS, EMOTIONAL EATING AND LIFE MANAGEMENT FROM AFFECTING THEIR HEALTH AND FITNESS. BY KELLY RENNIE

M

PHOTO CREDIT:SHUTTERSTOCK.COM

aintaining your health and fitness levels on a daily basis can be a challenge for even the most dedicated person. We all have so much to deal with, none more so than mums. With a baby or toddler onboard, you aren’t the main priority anymore, and in many cases your own health can take a backseat to the more pressing issue of raising a happy girl or boy. You can’t really understand it until it happens. Then when it does, you all of a sudden see your diet go out of the window, your exercise equipment gathering dust and the fat piling on when you look in the mirror. It can be disheartening, which is why many mums never regain that ‘pre-baby’ body they were so proud of only months before. There are three main factors that block mums from achieving their fitness goals: stress, emotional eating and not being able to manage life very well. All three are interrelated and, as you will see, very common to almost all new mums who are struggling to keep their fitness levels up. Maybe you recognise one, if not all three, in your life already.

114

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Fit Mum

// STRESS

PHOTO CREDIT:SHUTTERSTOCK.COM

Stress is the main issue affecting all fitness routines and diet plans in the world. Stress can put the brakes on fat loss in a heartbeat — if you let it. As a mum, trying to juggle daily life with children, you are subjected to stresses from all angles. This can take all kinds of forms too, such as lack of sleep, rushing from one thing to the next, dropping the kids off at school and picking them up, as well as trying to balance relationships, family and housework day in and day out. It’s tiring! Whether we like it or not, stress dictates how we handle every situation life throws at us. If we get too stressed too often, we find ourselves almost incapable of great physical effort and

mental discipline, which means no energy to work out and no motivation to cook healthy foods. The consequence is generally lots of takeaways, lots of wine and lots of weight gain — not what we want! How does this happen? It all comes down to adrenaline and cortisol. Produced by the adrenal glands, these are the two main stress hormones in the human body. Once upon a time, when we were living in caves and trying to avoid being eaten, these would have been useful tools to avoid danger and stay alive. Now, with modern life taking care of many threats, it is more often than not a hindrance to our emotional and mental

wellbeing. In our overexposed way of life, we can find our stress levels going haywire, almost never dropping long enough for us to experience a state of calm and clarity. In the most extreme cases, excess production of cortisol can lead to adrenal fatigue, which manifests in the human body in

a variety of ways, including chronic fatigue syndrome, infections, aches, pains and headaches. Stress has also been shown to significantly increase our appetite for carb- and fat-rich foods, hence the term ‘comfort eating’ and why we always reach for the pizza and chocolate when we’ve had a bad day.

If things weren’t bad enough already, excess stress can also encourage our bodies to store fat in the stomach area. This is because we hold far more fat receptors in this area. It’s closest to the liver, where it can be quickly accessed to be converted back into energy if needed. Needless to say, stress is not our friend! So what do we do?

GAMEPLAN TO BEAT STRESS The first step to ridding yourself of stress and to find a new sense of wellbeing is to start listening to your body again. Go back to basics and learn to rest! This might sound silly, but the number of people who can’t stay still and calm for more than a few minutes is staggering. If you can, getting back into a proper sleep pattern is also a big part of stress reduction. Or try to power nap through the day if your baby is up at night. Resetting and balancing your circadian rhythm allows the adrenal glands to rest and human growth hormone to be produced, which is vital for optimal health and vitality. On top of all that, avoiding stimulants and simple energy sources such as caffeine, sugar and heavily processed foods will cut the amount of artificial stress that your body produces. Within a few weeks, the cravings will subside and you will find yourself feeling calmer and more in control for almost no reason at all!

oxygenmag.com.au | April - June 2016 |

115


Fit Mum

// EMOTIONAL EATING

There is nothing wrong with this. Remember, we’re all free to do what we want to. But if your goal is to lose fat, you need to be more careful about what you eat and when. The problem

with sugary snacks and alcohol is that once you’ve had one, you’re almost definitely going to want more. Once our insulin is spiked, such as when we eat sweets or carb-laden snacks, we are waking up our fat-storing hormone and setting it to work on keeping us overweight and unhealthy. Unfortunately for us, emotional eating can be a slippery challenge to overcome, simply because we are all so good at denial. It’s very rare that someone will admit that they use food as a crutch in their life, and when they do, it’s very tough to then follow that up with real action that stops it. That doesn’t mean it’s impossible though!

GAMEPLAN TO BEAT EMOTIONAL EATING To deal with emotional eating, you must first recognise your patterns and be aware of them. Being ‘mindful’ is the correct term and is a great way to uncover your unconscious actions — things that are so ingrained into your way of life that you don’t even realise you are doing them anymore! Once you are aware of your eating habits and what triggers you to reach for the cookie jar, you can start to dissolve your thought processes and change the way you deal with things. This all sounds much easier than it is in practice, but with persistence you will see huge improvements that you never thought were possible.

116

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

Almost all mums that I have spoken to and worked with over the years have a similar story as to how they got in the shape they are in. Many form bad habits during pregnancy (such as ‘eating for two’) and find food to be the best way to deal with the stress once the baby is born. Other times, food becomes a reward just for getting through the day. You know how it goes: a bar of chocolate or a glass of wine while watching the TV.


Fit Mum

// LIFE MANAGEMENT For many mums out there, life feels like a barrage of events that we have absolutely no control over and, as such, our hopes of achieving our health and fitness goals are doomed before they even begin. Believe me, I’ve been there too, and I can say wholeheartedly this isn’t true!

positive mindset, things just seem to work out. Again, I can’t stress how important it is to practise mindfulness in your day-to-

day life. Becoming aware and accepting our stresses and triggers is the most effective way to change our entire way of life. Before you know it, you will know

where things have been going wrong and will have a plan in place to tackle it head on.

PHOTO CREDIT:SHUTTERSTOCK.COM

Sure, not every day will be perfect, but the main focus should always be on consistency. Train when you can, eat well whenever you can, keep things simple and don’t stress! Once you have a

GAMEPLAN TO MANAGE LIFE Plan your meals ahead of time, so you feel no need to snack or eat badly. Stay hydrated and always do your workouts when you have the time. Not everybody knows this, but you don’t need hours free during the day to work your body into fatburning mode. Fifteen minutes of high-intensity is more than enough to see big changes over the long run.

PHOTO CREDIT: DALLAS OLSEN

Also, don’t forget to sleep! So many mums get into bad sleeping patterns and wonder why they feel so terrible during the day. Make a point of

switching off your mobile phone and tablet and drifting off to sleep at a reasonable hour. Even a 20-minute nap in the day will reset your system to some degree, gifting you a burst of energy and alertness when you need it most. Most importantly, remember to take time out for yourself. This time is for you to relax and reflect on what you want to achieve with your life. It can be as simple as five minutes deep breathing before you go to bed or as indulgent as a nightly candlelit bath.

The happiness and wellbeing you get from putting yourself first, if only for a few minutes every day, will glow from inside and inspire everyone around you to respond positively. Also, don’t forget to lean on your loved ones if you need them! We all need a helping hand sometimes, and helping each other is one of the best stress-beaters ever. Good luck! £

KELLY RENNIE Kelly is an international coach, fitness 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 www.busymumfitness.com or find her on Facebook or Instagram: kellyrenniefit

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

117


Training

Lift your assets 118

| April - June 2016 | oxygenmag.com.au


Training

BRING UP YOUR REAR WITH THIS EXCLUSIVE GLUTE WORKOUT FROM FIT MUM AND POPULAR FITNESS STAR JAMIE EASON MIDDLETON. BY LARA McGLASHAN, CPT, FITNESS EDITOR PHOTOGRAPHY BY CORY SORENSEN

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

119


Training

WOedRinKOgraUTy) to G IN T S A L B T T U TONof’StheBfirst two moveshe(snhachdoose a moderE L D ID M N O S A JAMrmIEuEp by doing all thegseettssome blood flowoinveg.sTusing good formouabnled-

m tr Wa and the other oll tight or your hips loosen up weight and perform roughly and foam-r o vy th a e h , stretc ately h Afterward tes. high reps. for five to 10 minu s a Reps re a e m so Sets 20 3 Exercise 20 3 nge Walking Lu 15 3 Releve Plié 20 t 3 rbell Squa Bench Ba g 10 each le 3 Hip Thrust bo m o C t Dumbbell a g u le Split-Sq 15 each 3 d Deadlift/ e g g e -L le Sing 20 p 3 nch Step-U e B l ra te La ge Glute Brid

120

| April - June 2016 | oxygenmag.com.au

Day 1 Total leg workout Day 2 Upper body Day 3 Off Day 4 Quads & glutes Day 5 Plyometrics* Day 6 Hamstrings & glutes Day 7 Off *Plyometric workouts are 15 to 20 minutes long and consist of totalbody moves, such as jump squats, speedskaters and burpees.

WALKING LUNGE

Set-up: Stand straight with hands on hips, feet about 30 centimetres apart. Action: Step forward with your right leg, planting it on the floor so that the knee joint forms a 90-degree angle. The knee of your extended trailing leg should float just off the floor. Push up through your right heel, using muscles in your leg until you are standing erect, feet together again. Step forward with the other foot and repeat.

KEEP A NATURAL ARCH IN YOUR BACK; AVOID BENDING AT THE WAIST.

HAIR AND MAKEUP: NANCY JAMBAZIAN • CLOTHING: ELISABETTA ROGIANI • SHOES: MIZUNO

HERE’S A TYPICAL FFP (FIT PEOPLE PROBLEM). UPPER BODY SHREDDED? CHECK! ABS DEFINED? CHECK! GLUTES? NEED WORK, LOTS OF WORK. Welcome to the world of FPP, a place with which Jamie Eason Middleton has become very familiar since the birth of her son, August. Carrying around her ever-growing “butterball” (Middleton’s term) had slingshot her upper body back into prime form, but her lower half has not been such a cakewalk. A difficult C-section had left Middleton with several puncture wounds from misplaced epidural needles, the telltale lower abdominal “smile,” and 10 kilos of extra water from post-surgery edema. Though she quickly lost the water upon returning home, the trauma to her core was such that training hard and heavy (such as she needs to do with her hardgaining lower body) was several months away. As a new mum, and chronically short on time, Middleton had to change up her training, distilling her routine from a one-body part-per-day schedule to upper- and lower-body workouts. Because her upper body was faring well, it was only afforded one day, while her lower body commandeered three days of its own, plus a day of plyometric training. On two of those three days, Middleton specifically singled out her glutes, which, of all the muscles in her lower body, was the one group she has historically had trouble bringing up. “To grow my glutes, I really need to go to the ‘big’ gym and lift heavy,” she says. “I’ve always been a hardgainer when it comes to glutes, and I need to push pretty heavy weights to make that happen.” In any glute-grow program, Middleton insists there must be hip thrusts and bridges. “Squats and lunges are great, of course, but exercises like those in which the glutes are the primary movers are totally necessary,” she says.

JAMIE EASON MIDDLETON’S WEEKLY WORKOUT SPLIT


Training

RELEVE PLIÉ

Set-up: Grasp a chair (or barre) for balance. With feet spread approximately hip width, lightly angle toes outward. Rise up onto the balls of your feet. Action: While staying up on your toes, bend your knees in the direction of the toes as you descend into a squat position. Using your lower-body muscle, rise to extended position. Drop onto your heels and then repeat the entire sequence.

Make it harder! Try lowering into your squat position without holding onto a chair for support.

KEEP YOUR ABS TIGHT AND SPINE TALL.

BENCH BARBELL SQUAT

Set-up: Stand at the end of a bench with your toes forward and balance a barbell across your upper back and traps. Draw your shoulders back and tighten your abs. Action: Kick your hips back and squat down until you’re sitting lightly on the bench. Plant your heels and push hard to stand back up, keeping your back straight and your shoulders back.

FOCUSING ON THE “UP” PORTION OF THIS MOVE IS WHERE YOU REALLY GET THE GLUTE RECRUITMENT, SO REALLY PRESS THROUGH YOUR HEELS AND SQUEEZE HARD ON THE WAY UP.

oxygenmag.com.au | April - June 2016 |

121


Training Want to make your glutes work extra hard? Try using a small resistance band loop for your bridges and hip thrusts. Wrap it around your thighs just above the knee and press outward with your legs to create tension in your outer hip. Maintain this tension as you do the exercise, thereby targeting the gluteus medius and burning about 10 reps in.

DUMBBELL HIP THRUST

Set-up: Position your upper back and shoulders across the broad side of a flat bench and space your feet about shoulder-width apart on the floor, knees bent. Hold a dumbbell in the crook of your hips and steady it with both hands. Action: Press your hips up toward the ceiling, driving through your heels and keeping your back straight. When your hips come level with your knees and shoulders, squeeze hard before lowering again.

TO MAINTAIN TENSION ON THE GLUTES, LOWER ALMOST TO THE FLOOR BUT DONâ&#x20AC;&#x2122;T TOUCH DOWN; HOVER JUST ABOVE IT, THEN GO RIGHT INTO THE NEXT REP.

SINGLE-LEGGED DEADLIFT/SPLITSQUAT COMBO

Set-up: Stand in front of a flat bench and hold a set of dumbbells at your sides, shoulders down and back. Extend one leg behind you and place it laces down on the bench. Action: Hinge at the hips and maintain a flat back as you fold forward and reach the weights toward the floor. When your torso is parallel to the ground, reverse the move and return to the start. You also can bend your standing knee and squat down as low as you can without your heel peeling off the floor, then extend your leg and return to the start. Do all reps on one side before switching.

122

| April - June 2016 | oxygenmag.com.au

TO HELP MAINTAIN BALANCE, FOCUS ON SOMETHING A FEW METRES IN FRONT OF YOU ON THE FLOOR AND SQUARE YOUR SHOULDERS.

OxygenmagAU

OxygenmagAU

OxygenmagAU


Training

JUST THE FACTS BIRTHDATE April 10, 1976 HEIGHT 157CM WEIGHT 49KG

CONNECT WITH JAMIE INSTAGRAM jamieeasonmiddleton LATERAL BENCH STEP-UP

Set-up: Stand next to a flat bench and hold a set of dumbbells at your sides, shoulders down and back, and abs tight. Action: Step up onto the bench with the foot that is closest, then extend your leg to stand up on top of it. Reverse the move to return to the start. Do all reps on one side before switching.

DON’T RUSH THIS MOVE; BE SLOW AND CONTROLLED ON THE WAY UP AS WELL AS ON THE WAY DOWN.

Tip: Play with the position of your feet to change the emphasis on the glutes. Set One: Place them wide apart. Set Two: Move them in close. Set Three: Place them close together.

TWITTER Jamie_Eason FACEBOOK OfficialJamieEason

GLUTE BRIDGE

Set-up: Lie on the floor with your knees bent and your feet shoulder-width apart. Extend your arms along your sides and lift your chin off your chest. Action: Press your hips up toward the ceiling, keeping your knees in line with your toes. When your body makes a straight line from your hips to your knees, squeeze your glutes and lower almost back to the start, then go right into the next rep.£

DON’T RUSH THIS MOVE; BE SLOW AND CONTROLLED ON THE WAY UP AS WELL AS ON THE WAY DOWN.

oxygenmag.com.au | April - June 2016 |

123


Nutrition

As we say good bye to summer and the cooler weather nears, it often brings with it cravings for warm, rich comfort foods. The only problem is that most of these foods are more fattening than not. Not sure how to satisfy your coolerweather cravings? With the help of your trusty slow cooker, you can whip up something healthy and delicious without giving up precious time in the gym or with your family and friends. The slow-cooker recipes you’ll find here are packed with good-for-you nutrients that boost your efforts in and out of the gym. With no added sugar or

124

| April - June 2016 | oxygenmag.com.au

white starchy carbs, each meal is well balanced consisting of lean protein, complex carbs and healthy fats. Not only do they feed your muscles, they also fuel your workouts, your health and your digestive tract. Using the slow cooker can’t be easier — all you have to do is mix up the ingredients, cover, and set the heat and timer for a number of hours. For best results, don’t lift the lid; just let your slow cooker do its thing. When it’s done you’ll be amazed at how fast your family can ask for seconds!


Nutrition

MAKES 6 SERVINGS To make this recipe vegetarian, eliminate the bacon from the ingredients list. Ingredients: Non-stick cooking spray 6 slices thick cut bacon, diced 2 cups dry red lentils 5-6 cups low-salt vegetable broth or water 1 400g can low-salt diced tomatoes 1 medium onion, chopped 1 teaspoon minced garlic 1 teaspoon basil 1 teaspoon thyme ½ teaspoon ground cumin 1 teaspoon sea salt Ÿ teaspoon black pepper

1. Heat a large pan over mediumhigh heat. Coat the pan with non-stick cooking spray. Cook the diced bacon until done. Set aside. 2. Add the lentils to the slow cooker. Then add the broth, tomatoes, onion and seasonings. Stir in the bacon. 3. Cook on low heat for eight to 10 hours or on high heat for four to five hours. Nutrition facts (per serving): 290 calories; 5g total fats; 1g saturated fat; 0g trans fat; 572mg salt; 43g total carbohydrates; 9g dietary fibre; 3g sugars; 20g protein; 30mg iron

The mighty little lentil

The muscle-building capacity of lentils is far bigger than their tiny existence. Lentils are packed with protein (16 grams per 1 cup cooked), which is essential for muscle protein synthesis and recovery. And when it comes to fibre content, lentils lead the pack. Lentils are loaded with soluble fibres that help control blood sugar and insulin after a big meal. In addition, lentils are a great source of energy-boosting iron and B vitamins for a healthy metabolism.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

125


Nutrition

Energy boost

You already know the body benefits of chicken, so let’s dig in to chickpeas! Chickpeas are the carb source of choice when it comes to muscle-building benefits. Like lentils, chickpeas (aka garbanzo beans) help regulate blood sugar and insulin while stabilising digestive function. They’re gluten-free and contain a whopping 12.5 grams of fibre per cup! Turmeric and curcumin, found in curry powder, contain antioxidant and antiinflammatory properties that protect you from harmful free radicals and help prevent and treat certain chronic diseases like cancer, inflammatory bowel disease, pancreatitis and arthritis.

Ingredients: 3 to 4 large boneless, skinless chicken breasts, cut into 25mm cubes 5 large carrots, peeled and diced 1 large capsicum, seeded and chopped 1 small onion, diced 1 400g can low-salt diced tomatoes ¾ cup light cream or light coconut milk (canned) 1 tablespoon ground or fresh minced ginger 2 to 3 tablespoons curry powder ½ teaspoon sea salt 1 tablespoon cornstarch 1 400g can chickpeas, drained Directions: 1. Place the chicken, carrots, capsicum and onion in the slow cooker.

126

| April - June 2016 | oxygenmag.com.au

2. In a medium bowl, combine the tomatoes, cream, ginger, curry powder and salt. Taste the sauce; add more curry powder if needed. 3. Pour the sauce over the chicken and onions and cover. Cook on low for five to six hours. 4. When an hour is remaining, mix the cornstarch with a little water to create a slurry. Add to the slow cooker and stir to combine — this is to thicken up the curry. When 30 minutes are remaining, add the chickpeas. 5. Serve hot over brown rice and/or white potatoes.

FOOD STYLING: RONNDA HAMILTON • PROP STYLING: TARA THOMPSON

MAKES 8 SERVINGS To make this recipe vegetarian, replace chicken breasts with one block firm or extra-firm tofu, cut into 25mm cubes.

Nutrition facts (per serving): 239 calories; 6g total fats; 2g saturated fat; 0g trans fat; 417mg salt; 19g total carbohydrates; 3g dietary fibre; 4g sugars; 29g protein; 11mg iron

OxygenmagAU

OxygenmagAU

OxygenmagAU


Nutrition

Strength and recovery

This warming dish packs all the nutrients you need in one filling serving. Protein, from chicken, boosts strength and recovery; carbs, from the kidney and cannelloni beans, provide fibre for digestive health and energy for performance; and healthy fats improve body composition and heart health. Capsaicin found in the hot sauce ramps up energy burn by fuelling your metabolism.

MAKES 6 SERVINGS To make this recipe vegetarian, simply eliminate the chicken and add another can of beans, or replace the chicken with a meat-free alternative. Ingredients: 1 tablespoon olive oil 1 large onion, chopped 2kg ground chicken 1 400g can white kidney or cannellini beans, drained 1 550g can red kidney beans, drained 2 cups low-salt chicken broth, vegetable broth or water 2 large carrots, peeled and finely chopped 4 celery sticks, finely chopped ½ to 1 cup hot sauce, or to taste 1 400g can crushed or stewed tomatoes, drained Salt and pepper to taste 1 ½ cups crumbled blue cheese Directions: 1. Heat the olive oil over medium-high heat in a large pan. Saute the onion until soft, three to four minutes. Add the ground chicken and cook until the meat begins to brown, about four to five minutes. Once cooked, drain the liquid. 2. Transfer the meat and onions to the slow cooker. Add the rest of the ingredients except for blue cheese and stir well. 3. Cover and cook on low for five to six hours, or on high for three to four hours. Stir in the crumbled blue cheese before serving. 4. If your chilli comes out too thin, remove about ½ cup of the liquid. Stir in two to three tablespoons cornstarch into the liquid, then stir that mixture back into your chilli. Then cook an additional 30 minutes to thicken. Nutrition facts (per serving): 411 calories; 19g total fats; 8g saturated fat; 0g trans fat; 1520mg salt; 28g total carbohydrates; 7g dietary fibre; 5g sugars; 33g protein; 19mg iron

oxygenmag.com.au | April - June 2016 |

127


Nutrition

MAKES 4 SERVINGS To make this recipe vegetarian, replace the beef with one block firm or extra-firm tofu or seitan (meatless wheat chunks). Ingredients: 450g grass-fed beef chuck roast, top sirloin or round steak cut into thin 7cm strips ½ cup water or low-salt beef or vegetable broth 1/3 cup low-salt soy sauce 2 tablespoons rice wine vinegar 2 tablespoons sesame oil 1 tablespoon sriracha chilli sauce (if you don’t like spicy, eliminate this ingredient) 1 tablespoon brown sugar 2 teaspoons garlic, minced 1 teaspoon ground ginger Pinch of black pepper 1 tablespoon cornstarch 4 cups broccoli florets

128

| April - June 2016 | oxygenmag.com.au

Directions: 1. Add the beef broth, soy sauce, rice vinegar, sesame oil, sriracha chilli sauce, brown sugar, garlic, ginger and pepper to the slow cooker. Whisk until combined. 2. Gently place the slices of beef in the liquid and toss to coat. 3. Cook on low for six hours. 4. When done, add about a ½ cup of cooking liquid to a small bowl. Whisk in the cornstarch to create a slurry. Pour back into the slow cooker and stir to mix well. Cook on low for an additional 30 minutes to thicken up the sauce. 5. Steam broccoli florets in the microwave or on the stovetop for eight to 10 minutes. Toss the broccoli florets into the cooker, then serve hot over brown rice. Nutrition facts (per serving): 354 calories; 22g total fats; 7g saturated fat; 0g trans fat; 549mg salt; 14g total carbohydrates; 2g dietary fibre; 6g sugars; 26g protein; 13mg iron

Heart healthy

Grass-fed beef outshines the regular stuff with about six times as much heart-healthy omega-3 fatty acids, twice the amount of vitamin E and fewer calories overall. In addition, just one serving of grass-fed beef contains enough CLA (conjugated linoleic acid) to improve body composition (when paired with exercise) and prevent and treat cancer.


Nutrition

MAKES 4 SERVINGS To make this recipe vegetarian, replace meatballs with frozen vegetarian meatballs or make your own by mixing bread crumbs, beans and rice in a food processor. Ingredients: For the meatballs: 450g grass-fed lean ground beef 1 small onion, finely chopped 3 tablespoons fresh parsley, minced 2 teaspoons garlic, minced 1 large egg For the sauce: 2 400g cans low-salt diced tomatoes 1 170g can tomato paste ½ teaspoon dried oregano 2 teaspoons garlic, minced 1 dried bay leaf ½ teaspoon ground black pepper 2 tablespoons fresh basil, chopped

minutes remain on the clock, add the basil. Test the doneness of the pumpkin by piercing the skin with a fork. If it goes through easily, it’s done. 4. Use tongs to carefully remove the pumpkin. Run a fork along the pumpkin pulp to pull out strings of pumpkin. Discard shell. 5. Serve meatballs and sauce over the spaghetti pumpkin. Top with Parmesan cheese (optional). £ Nutrition facts (per serving): 370 calories; 16g total fats; 7g saturated fat; 1g trans fat; 230mg salt; 30g total carbohydrates; 7g dietary fibre; 15g sugars; 29g protein; 27mg iron

Additional: 1 spaghetti pumpkin, cut in half, remove the pulp and seeds Parmesan cheese (optional) Directions: 1. Cut the spaghetti pumpkin in half on the perpendicular. Remove the seeds and pulp and discard. Place the two ends face down in the slow cooker. If you have a small slow cooker, you will probably want to cook the spaghetti pumpkin in the oven or microwave instead. 2. Put all ingredients for the meatballs in a large bowl. Combine well. Form 2.5 to 5cm meatballs and place them directly into the slow cooker surrounding the pumpkin. 3. In a medium bowl, combine the ingredients for the tomato sauce but leave out the basil. Pour the sauce over the meatballs and pumpkin. Cover and cook on low for five to six hours, or on high for three to four hours. When 30

protein aplenty!

In order to maximise gains in the gym, you’ve got to take in the right foods at the right times. So for your average lunch or dinner, choose something balanced and satisfying. This grain-free meal provides all components that make up a healthy meal — essential protein, fibrous carbs and healthy fats. With 29 grams of muscle-building protein and 7 grams of fibre, this no-fail delicious meal is perfect for every fitness-savvy girl and the whole family.

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

129


Training

! T I T I I H

e, ranc fat. u d n s of ost e o bo urn heap t s b am rogr ism and p w ol r ne Four d metab Fitness Edito , spee , CPT han

Glas a Mc r a L By

130

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Training You hear about HIIT (high-intensity interval training) all the time, but you might not be sure how to set yourself up with a workout. No problem — here are four to get you started. Some are straight-up cardio, while others use a combo of cardio and bodyweight or plyometric exercises to get the deed done. No matter the road taken, the destination is Fat Burn City.

BUILD AND BURN / 20 MINUTES

This plan is classic HIIT, with a 1:2 work-to-rest ratio. Warm up with a light jog and do some dynamic stretching to loosen up your hips, quads, glutes and calves. Then get to work on the treadmill or track with this 20-minute HIIT program that builds in intensity with each subsequent interval. By your peak, you’re working at 100 per cent. MINUTES

0:00-2:00 2:00-3:00 3:00-5:00 5:00-6:00 6:00-8:00 8:00-8:30 8:30-10:00 10:00-18:00 18:00-20:00

3

Jog 40-50% Run 85% Jog 50% Run 90% Jog 50% Run 95-100% Jog 50% Repeat minutes 8:00-10:00 Walk 25% (cool-down)

FARTLEK FAT BLAST / 15 MINUTES

MINUTES

0:00-3:00 3:00-3:30 3:30-5:00 5:00-6:00 6:00-7:00 7:00-10:00 10:00-10:30 10:30-13:00 13:00-14:00 14:00-15:00

ACTIVITY

Jog 50% Sprint 100% Run 70% Jog 50% Sprint 100% Jog 60% Sprint 100% Run 70% Jog 50% Walk (cool-down)

POWER UP / 15 MINUTES

This program uses plyometrics. Warm up with light cardio and total-body dynamic stretching for 10 to 15 minutes. Do another two minutes of cardio to get your blood flowing, then start the program. Do each move all-out for 30 seconds, and rest one minute in between to recover. When recovering, don’t stand still — walk around, shake it out and keep moving. MINUTES

ACTIVITY

Here, varying work and rest intervals help train your recovery systems to respond quicker and to be ready for anything, keeping your mind sharp and burning a ton of calories. Warm up with some light jogging and a five- to 10-minute dynamic stretching session, then hit the treadmill or track with variety in mind.

2

4

0:00-0:30 0:30-1:30 1:30-2:00 2:00-3:00 3:00-3:30 3:30-4:30 4:30-5:00 5:00-6:00 6:00-6:30 6:30-7:30 7:30-15:00

ACTIVITY

Squat leaps Recovery Speedskaters Recovery Mountain climbers Recovery Lateral ski jumps Recovery Burpees Recovery Repeat minutes 0:00-7:30

PLYO/CORE/CARDIO COMBO / 25 MINUTES

This plan blends cardio with core and plyo moves for a fast-paced workout that will keep you guessing. Feel free to swap the cardio modalities suggested, but maintain the intensity listed for best results. The idea is to keep moving, so only rest when absolutely necessary. MINUTES

0:00-4:00 4:00-5:00 5:00-6:00 6:00-7:00 7:00-8:00 8:00-10:00 10:00-11:00 11:00-12:00 12:00-13:00 13:00-14:00 14:00-18:00 18:00-19:00 19:00-20:00 20:00-21:00 21:00-22:00 22:00-25:00

ACTIVITY

Cycling (building each minute 70-90%) High knees Knee-in planks Speedskaters Stability-ball crunches Treadmill sprint 90-100% 180 Jumps Side plank hip lift (30 sec each side) Long jumps V-ups Cycling 80-90% Burpees Plank hold Stability-ball wall squat Stability-ball plank hold Treadmill jog 50%

oxygenmag.com.au | April - June 2016 |

131


r e v o Disc YOU Mindset

ALLY GET WHAT YOU RE Y B WANT OUT OF LIFE R U TUNING IN TO YO INNER SELF.

PHOTO CREDIT:SHUTTERSTOCK.COM

BY GEOFF EDWARDS

132

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

OxygenmagAU

OxygenmagAU


Mindset

HAVE YOU EVER CONSIDERED THAT THE SITUATIONS THAT SHOW UP IN YOUR LIFE ARE A LEARNING OPPORTUNITY FOR GROWTH AND DEVELOPING YOUR INNER POTENTIAL? These situations can arise through the emotions you experience, any relationship issues that occur, people who come into your life and circumstances that are frustrating. The important thing is that if you build on your foundation and know who you are and what you are passionate about, the things that show up will just pass you by and you will not be affected by them. If you are ready, let’s look at a new way to discover you.

PHOTO CREDIT:SHUTTERSTOCK.COM

NOTICE T HE SIGNS

“GROWTH DOES NOT COME FROM THINGS WE ARE COMFORTABLE WITH.”

If there we re some m essag that you co uld relate to es in the previous pa ragraph , then now reflect on is a good ti what your me to life is abou satisf ied w t, whether ith the pro you are gress you a need to cre re m ate change s in some w ak ing or if you ay. The first p art of a cha n g e process is trends and to understa patterns th at have exis nd the frustration ted over ti s that have me and an not been a Start to no y ddressed a tice your th long the w oughts, fee a y. li n gs and emo At least on tions. ce a day, fo r a t least five practise aw to areness of your experi 10 minutes, whatever th ence. ‘Watc oughts, fee h’ lings, evalu and sensati ations, me ons come u mories p, without what come trying to in s up. When fluence you start b your thoug e ing involve hts, bring y d ‘in’ our attenti them. on back to ‘observing ’ Let your th oughts com e a all parts of your experi nd go as they please. Accept ence. How content of eve your mind seriously — r, don’t take the not depend your sense on the con of self tent of you your mind r m , as there is ind. You are does a deeper in not true self re ner place w sides. here your By distanc ing yourse lf from you will becom r thoughts e calmer; y , your min our ego lo you, which d se s its power me over think ing, w ans that you become fr orries and restless thin ee from futile goes beyon k ing. Awa d think ing reness . At such ti you, the re mes, the sp al you, is n irit within ot hindere thoughts a d by your m nd your de ind, your sires. New in line wit perspectiv h your tru es will arise e self.

oxygenmag.com.au | April - June 2016 |

133


CREATE A NEW YOU We all live very busy lives, focusing on the r next thing that grabs ou n tha r attention rathe t discovering more abou e on ery Ev . who we are d has amazing, unrealise no are u yo d an potential, l exception! People trave rch sea in be glo the across r, of themselves. Howeve e sam the ve ha s ay alw they s: question on their mind self?’ ‘how do I discover my ise The answer may surpr t no is k tas the d you — an a is w No . ult fic that dif good time to ref lect on what your life is about, ied whether you are satisf are u with the progress yo to ed making or if you ne e som create a change in way.

134

| April - June 2016 | oxygenmag.com.au

Since childhood, your identity and sense of self has been developed through family, work and experiences. Quite are often, however, there r ou in nts defining mome -up ke wa a us lives that give ion call and make us quest g nin itio nd co our previous t tha s rie sto n and our ow keep us in our comfort zone. How many of you have attended a workshop or reat seminar or visited a ret w ne g itin to discover exc en insights for yourself? Th ck ba or me ho n you retur to your workplace and red your dreams are shatte or ys da rt sho few a within uld wo u yo nk thi I s! week agree that it is totally demoralising.

OxygenmagAU

In certainly support you. is Reflect on what you are it r, ve we some cases, ho of passionate about, what te no e tak important to ilities ily your strengths and ab situations that arise da to are and what you love ay aw u yo e tak that may en . do. There will have be from your new approach en wh key times in your life d an of are Being aw atic you have had insights removing your autom uld wo u yo at wh t ou to ab unconscious response a like to do — maybe it’s s ate cre s nd ma de these e ness business you would lik space and a new aware a or eer to start, a new car ll for you. What you wi an sed holiday plan. You have then discover is a life ba to s. amazing opportunity lue va around your true ur make a difference in yo ing er In addition, by review life and the lives of oth l u’l yo , rt rly sta ula to e reg ss tim progre people; the create new habits by is now! building empowering ber Once you have decided beliefs. Overall, remem what you are passionate that success then ve about in life and take becomes the progressi action to pursue your all sm accumulation of ll dream, many things wi steps. start to fall into place. n Having a practical pla u yo als go by backed up ll wi t ou ab d ite are exc

OxygenmagAU

OxygenmagAU

PHOTO CREDIT:SHUTTERSTOCK.COM

Mindset


Mindset

BE A ROLE MODEL

PHOTO CREDIT:SHUTTERSTOCK.COM

Change can create tension within us as it is based on how we are currently experiencing our world; limitations in our thinking can lead us down the path of seeing the world in only black and white. By understanding how you create change, you will be able to apply this more productively to the new directions you have now discovered in your life, and amazing outcomes will follow. You can then share these new experiences and become a role model to others. Because our world is constantly changing, it is important to consider how we are responding to change. Do you embrace the change and see it as a new opportunity or do you hang on to the past as a form of security? Sometimes we all like familiar territory; however, growth does not come from things we are comfortable with.

When we move into uncertain territory, we need to adapt and grow to meet challenges, and through this there is the opportunity to discover increasing potential. While you may be familiar with creating results in your life, are they the results you really want? If not, then it is time for you to change. If you spend time and energy on aligning who you are with what you do, you will be well on your way to true freedom. The path to self-discovery never really ends, but is the producer of meaning and purpose. Therefore, the persistent effort and long duration of the journey is actually welcomed, rather than disdained. There is no hurry or proper entry point — just jump in! Like career planning and financial planning, prudent self-discovery is a process of ‘get rich slow’. In this case, however, ‘rich’ is not a financial term — it is the state and trait of being and becoming the authentic self.

TIPS FOR SELF-DISCOVERY £ Spend time away from other distractions to know more about yourself. £ Validate your perception of yourself by asking others how they see you. £ Spend time getting to know people through face-to-face conversations. £ Notice how you act or react in situations and what is beneath the surface. £ Know what drives you and understand that your thinking creates your world. £ Take responsibility for your life through conscious choices. £ Be the person you strive to be.

Truly estimating and owning your abilities will rightfully give you an understanding of the real you and all that life has to offer! £

“YOU HAVE AN AMAZING OPPORTUNITY TO MAKE A DIFFERENCE IN YOUR LIFE AND THE LIVES OF OTHER PEOPLE; THE TIME TO START IS NOW! 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 geoffedwards@bigpond.com or through his website www.geoffedwards.net or Facebook: www.facebook.com/geoff.edwards2

oxygenmag.com.au | April - June 2016 |

135


Training

F O T U O K A E R B T U R T U G YOUR r seen ses. e v e n e v hey’ xerci t e g g n i n i h g t bs somese five challen a r u o y Show fore with the laying be uts, of p

fortr worko es to ou the least uncom king m o c it n or nd he icking w rcises that we fi as bad as not w p y r r e h fc isn’t exe ll guilty o nd over sing the o We are a ngths and choo e workout over a g nothing. als are n in e to our str e doing the sam ou can get to do nd the abdomin have made you il a y t able. Wh out as close as miliar stimulus, crunches migh as taking an b 0 fa s a er 2 n u , u ’s o g it u n in n t, o ou stre train ives ut the oth s r b d a , th te e ls y r e p d ta a o fe s h The b you first nches probably u are in better s . u t. When differen ays. Now 20 cru n is because yo unches provide xercises that yo r o e d s l c p r a o a e r e fo in r th D sore dom ble. ulus f the r. Part o the stim h five ab nadapta escalato you adapted to ve come up wit re darn near u or more for a a a e reason is at in mind, we h to, and in fact, r combine thre d o , th te p p h u a it W e. ings ot ad then som to mix th t likely n are mos your ab routine re muscles and co EDERS them into at will hit your PETER LU Y B Y H th P t A u R worko PHOTOG

PT, CFL-I N, NASM-C O S L R A C BY MIKE

Exercise

Sets

Reps

Medicine ball throw

4

25 (two sets each side)

Superman slide

4

8-10

Hollow rock

4

30 seconds

Bottoms up kettlebell carry

4

20 metres

Alligator crawl

4

6 metres

Why do it: Rotational movements that target the external obliques are like the Khloe Kardashian of ab exercises, always overlooked in favour of their more popular siblings. Not only does a nice set of obliques look incredibly sexy, but they also improve performance in just about any sport, from golf to softball to martial arts. This type of power move, which combines speed with strength, develops the muscles in a different way than static planks or slow-moving crunches.

136

| April - June 2016 | oxygenmag.com.au

OxygenmagAU

MEDICINE BALL THROW Set-up: Hold a heavy medicine ball at your waist and stand about 1.5 metres away from a stable wall. Your right shoulder should be facing the wall and your toes pointed 90 degrees from it. Action: With both hands under the ball, pivot on your left foot and throw the ball into the wall as hard as possible with a two-handed scooping motion. Go as fast as possible while maintaining good form. Pick up the ball and repeat for reps before switching sides.

OxygenmagAU

OxygenmagAU


Training

Tip: This movement should be done quickly and explosively to maximally stimulate the Type II muscle fibres of the abdominal wall.

oxygenmag.com.au | April - June 2016 |

137


Training Why do it: This is a great way to challenge not only your anterior and posterior torso but also the stabilisers of your shoulder joint. While any abdominal exercise trains core flexion, this move develops anti-extension, a valuable function and an overlooked way to train your abs.

SUPERMAN SLIDE

Tip: While we love the Valslides, this can be performed with a cheap pair of $8 furniture movers. Even paper plates or plastic lids work well enough on carpeted floors. You also can perform a barbell rollout for a similar effect.

Why do it: The hollow rock is a staple of gymnastics conditioning and one of the most functional exercises you can do for your core. Hollow rocks develop midline stability and teach you how to brace the spine, which in turn make you stronger (and safer) at squatting and overhead pressing as well as advanced bodyweight movements like headstands.

HOLLOW ROCK Set-up: Lie face-up on the floor with your arms extended and covering your ears and your legs straight and toes pointed. Round your lower back, and lift your feet and hands approximately 30cm off the floor. You should be shaped like a banana and unable to slide a hand under your lower back. Action: With your lower back acting as a fulcrum, rock your body so your toes dip toward the floor and your shoulders come farther off the ground. Then rock the other way so your feet rise and your torso tilts closer to the ground. Continue that back-and-forth motion for a full 30 seconds. Rock in a slow and controlled motion. The priority is to maintain the hollowbody position, so move as slowly as you need in order to keep the tension on your core.

138

| April - June 2016 | oxygenmag.com.au

Tip: If a 30-second interval is too challenging, use numbered reps instead. Start with five reps, rocking forward and backward counts as one full rep.

MODEL: SARAH GRACE • HAIR AND MAKEUP: NANCY JAMBAZIAN • CLOTHING: ELISABETTA ROGIANI • SHOES BY REEBOK

Set-up: Start on all fours with your knees under your hips and your hands under your shoulders and on a pair of sliders. Action: Begin by sliding your hands away from your body and extending your hips as you lower down toward the ground. Keep your trunk activated throughout the movement, and be sure not to hyperextend your lower back. Don’t worry about going all the way down. Be smart and progress slowly. To return to the start position, engage your abs and drive your hands back toward your body as you slowly slide back up. Use a 3-1-3 tempo for this, meaning a full three seconds to extend, a one-second hold and then three seconds to retract to the start.


Training Why do it: Originally popularised by Dr Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Ontario, Canada, the one-arm bottoms-up kettlebell carry is like a unilateral vertical plank. It activates muscles in the abdominals, obliques and lower back while also hitting stabilisers in the shoulders, promoting healthy function in the fragile rotator cuff.

BOTTOMS UP KETTLEBELL CARRY Set-up: Grasp a kettlebell by the handle and curl it so it is upside down. Keep your elbow bent and just below shoulder height. Hold your hand close to your chin (or slightly in front of your chin for an extra challenge), and do not allow the elbow to flare out to the side. Keep your trunk braced and your posture tall. Action: Maintain this position as you walk for the prescribed distance. Be sure to perform the movement on both sides. Keep in mind: Because you are holding the weight in a static position, choose a kettlebell that is relatively heavy, between 10 and 15 kilograms.

Why do it: The alligator crawl is like a plank on creatine. You get the isometric contraction in the abdominals coupled with a dynamic movement in the shoulder girdle and synchronisation throughout the posterior kinetic chain. This is a big bang-for-thebuck exercise.

Tip: The point of this exercise is to use your contracted core muscles to keep the weight from moving. However, if need be, you may place the fingers of your nonworking hand lightly on the kettlebell to prevent it from shifting in your palm.

ALLIGATOR CRAWL Set-up: On a section of indoor turf or smooth flooring, get into a push-up position with your feet on a weight plate. Experiment with a 5 to 15 kilogram plate to see what is best for you. Make sure the side of the plate with the lip is facing up and the flat side is face-down. Take a deep breath, flex the muscles in your abdominals and squeeze your glutes. Action: Without lifting your feet, walk forward with your hands, using your toes to drag the plate behind you.

Tip: If pulling a plate on the alligator crawl is too difficult, try it with the Valslides under your feet and work up to using resistance. If you are on a wood floor, you can even do it with a towel under your feet. ÂŁ

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

139


Transformation

Before

Sara four wee having her ks after baby.

MUM ON A MISSION AFTER TRANSFORMING HERSELF AND STEPPING ON STAGE, SARA SUTHERLAND FELL PREGNANT AND EXPERIENCED THE UPS AND DOWNS OF PREGNANCY. ONCE HER BUNDLE OF JOY WAS BORN, SHE TRANSFORMED HER BODY ALL OVER AGAIN AND STEPPED ON STAGE TO CELEBRATE HER ACHIEVEMENT! BY SARA SUTHERLAND

Age: 34 Height: 178cm Weight: 68kg

FITNESS HAS BECOME A HUGE PART OF MY LIFE OVER THE PAST FEW YEARS. BEING A FORMER HIGH SCHOOL AND COLLEGIATE ATHLETE, I HAD ALWAYS BEEN ACTIVE AND WAS USED TO BEING ABLE TO EAT ANYTHING I WANTED. Then all of a sudden, as a 30-year-old newlywed with a ‘big kid’ job that required travelling 80 to 100 per cent of the working week, it became increasingly more challenging to find time to fit ‘me’ into each day! I ate almost every meal on the go, and although I did my best to stay active, I slowly found myself starting to slip away! I tried every diet in the book, signed up for half marathons and other road races to give myself goals, but it really did not seem to make a difference. About a year before my wedding, my soonto-be husband and I started to watch what we were eating, making more meals at home and going to the gym together. By the time our big day came, we both felt happy with all of the progress we’d made in our health. After the wedding, we started to get comfortable and almost revert back to old ways! It started to feel like the beginning of the end, and I did not want that to happen! After seeing a friend who’d just had her second baby post ‘before’ and ‘after’ photos from an online program she did, I immediately inquired about the same program. About a week later, I purchased

After Sara 41 weeks and five days after having her baby.

140

| April - June 2016 | oxygenmag.com.au

My best advice to all new mothers out there is not to be too hard on yourself. Just do a little something physical every day, and all of those little somethings eventually add up.

PHOTO CREDIT: DAVID BICKLEY PHOTOGRAPHY

FAST FACTS Name: Sara Sutherland City: Overland Park, Kansas, USA Occupation: Mother


Transformation a program too and was about to truly learn how proper nutrition affects training — and ultimately your physique! I had not spent time in a weights room since I was a collegiate athlete, so getting back into strength training was a lot harder than I thought. However, I became addicted and was excited with all of the changes I was seeing physically, mentally and emotionally. It even inspired me to take to the stage for a few fitness competitions!

PHOTO CREDIT: DAVID BICKLEY PHOTOGRAPHY

It soon became time that we were ready to start a family. Excitement built from for the day we learnt we were expecting. From the first ultrasound to hearing the heartbeat, everything eventually started to sink in that we had a baby on the way! Even with all of the happiness, it was really hard to accept the changes that were coming. I struggled after working so hard to get to where I was! The number on the scale started to increase, the body I had spent years working on had new curves, my appetite changed so that the foods I’d been living on all of a sudden made me want to lose my lunch, and exhaustion stole all of the energy that I needed to stay on my workout schedule. Needless to say, life as I knew it was already a thing of the past! However, I knew that these next few months were not about me, but rather about the miracle that I was creating, and I wanted to do everything I could for a healthy pregnancy. I continued training as much as I could throughout my pregnancy, but scaled way down from what I had been doing.

Stealing our hearts from the day she arrived, Elle joined our family in August 2014. The first several weeks were a complete blur, with little time to eat my own meals, and doctor’s orders prevented physical activity for six weeks. For as hard as it was, I accepted that my body needed time to heal, and I waited for the right time to get back at it. Medical clearance came at the perfect time as I was just itching to start the journey to get my body back. First plan of action: clean up what I was eating! Although I was not fully ready to go back to measuring all of my meals, I started with making better food choices and getting back to whole, nutrient-dense foods. Finding time to sneak away to the gym was still somewhat challenging, so my first workouts started at home — mainly bodyweight exercises and some upper body movements with dumbbells. Lunges and side squats came in really handy when putting Elle to sleep! Eventually, I started to work in two to three gym workouts per week that were about 30 minutes in length. Even though this was nothing close to the six to seven days a week I had done consistently pre-pregnancy, it was enough to get me moving again. At four months postpartum, my scale weight and body fat percentage were almost exactly what they were when I found out I was pregnant. However, my body looked completely different! Even though the numbers were where I wanted them to be, it was still really hard to look in the mirror some days. All I could do was focus on doing the right things, as much as I could, and over time the results

of taking care of my internal health started to show on the outside. When January 2015 rolled around, with the guidance of my trainer, Diana ChalouxLaCerte, it was time to get serious and focused by measuring food and committing to more workouts to achieve my goal of stepping back on stage for my first fitness competition after baby. I specifically chose to step on stage exactly 41 weeks and five days after delivery, since I carried my daughter for 41 weeks. This timeframe was significant to prove to myself that I would be able to get my body back after baby in the same amount of time that it took for the pregnancy! Stepping back on stage was such a rush of emotions — pride, excitement and a sense

of accomplishment all wrapped up into one! I found a way to take care of my baby and family and do what it took to get ready for the show. We really can achieve anything that we set our minds to! Every day is a new day … and fitness is a journey. As with anything, when I have a bad day, I just realise that the sun will come up again tomorrow and I will have new opportunities to be better. My best advice to all new mothers out there is not to be too hard on yourself. Just do a little something physical every day, and all of those little somethings eventually add up. It is possible to get your body back, and this body will actually be a better version of you than you could have ever imagined! £

oxygenmag.com.au | April - June 2016 |

141


BE INSPIRED BY REAL WOMEN LIVING THE OXYGEN LIFESTYLE.

Are You Next?

Karren Van Loenen

Kimberley Gordon

BETHANIA, QLD AGE: 25 HEIGHT: 164CM WEIGHT: 54KG OCCUPATION: PERSONAL

PERTH, WA AGE: 26 HEIGHT: 165CM WEIGHT: 50KG OCCUPATION: MUM

LAUNCESTON, TAS AGE: 24 HEIGHT: 168CM WEIGHT: 60KG OCCUPATION: PERSONAL

WORKOUT INSPIRATION? I started working out in the gym at the age of 16, slowly developed a love for lifting heavy weights, rather than sticking to cardio, and have been seriously training toward competitions for the past three years. At the beginning, I just wanted to improve myself. I have always admired any lean athletic body type and I’ve always looked at improving myself. I was diagnosed with prediabetes (type 2) at the age of 18. There’s not much I can do about it as it’s genetic; however, lifting weights and eating well keeps my blood sugar levels steady and I function overall much better, so that’s been my main driving force. FAVE TRAINING MOVE? Deadlifts. I have always said if there was one exercise I would do for the rest of my life, it would be deadlifts. It’s highly functional and activates the most muscles. BEST FITNESS TIP? Always compete against yourself. It’s nice to have role models, but don’t compare yourself against them. We are all different. HOW DO YOU FIND BALANCE? I block my PT sessions together and give myself the middle of the day to train, study and do back end work for clients, and from 10am onward on a Saturday through to Sunday is my weekend to be social and catch up with everyone. Not everyone is as lucky as I am; I have a very flexible lifestyle.

WORKOUT INSPIRATION? I was very athletic in my youth, but started working out in the gym in 2013. My children inspired me. It is amazing what exercise can do to the mind and the body. I was very, very thin and had zero self esteem before I even thought about going to the gym to start lifting weights. ROLE MODEL? My mother. She is the strongest, most determined, selfless and smartest woman I have ever met. CARDIO OR WEIGHTS? Definitely weights. I have more fun strength training and enjoy seeing the changes it has on me physically. FAVE CHEAT FOOD? I love having pasta, pizza or nachos. When I am not competing, I definitely indulge a little more. FAVE NON-CHEAT FOOD? Breakfast time — healthy pancakes or oats and fruit! HOW DO YOU FIND BALANCE? I make time in the morning to go to the gym and put the kids in crèche (my partner works fly-in fly-out); the kids enjoy spending time outdoors in free time and I run my own business, so hours are flexible. TRAIN ALONE OR WITH A BUDDY? I prefer to train with a buddy to help keep me motivated.

WORKOUT INSPIRATION? I started working out about six years ago. I just started with classes at the gym and doing workouts at home from magazines such as Oxygen. I was overweight and unhappy and just decided one day that I needed to change that. It has been a slow process since then; I’m constantly trying to improve and be better than I was yesterday, and I’m proud of how far I have come. FAVE CHEAT FOOD? I love carbs! So cakes, cupcakes, bread — anything like that! I try to keep it clean most of the time though and save myself for when I am having a weekend out with friends or going away somewhere with my boyfriend, so I probably indulge around once a fortnight — and make it worth it! HOW DO YOU FIND BALANCE? I think a lot of it comes down to having a good routine and habits. I have made my fitness a lifestyle, so it’s just something that I don’t really have to think about. I also believe in having a good balance between being strict and getting my workouts in and having good nutrition, but also letting go and having fun with my family and friends. There is no point being shredded and lean if you have completely alienated the people you care about! It’s okay to have a glass of wine and some cheese and crackers every now and then!

TRAINER

142

If you’d like to feature in Oxygen’s future of fitness inspiration page, please email us on editorial@challengermediagroup.com

| April - June 2016 | oxygenmag.com.au

Nardia Nelson

FINANCE MANAGER

KARREN VAN LOENEN PHOTO CREDIT: SHAE STYLES PHOTOGRAPHY | KIMBERLY GORDON (IMAGE PROVIDED BY KIMBERLY) | NARDIA NELSON PHOTO CREDIT:MADKEANE PHOTOGRAPHY

WE SPEAK TO THE WOMEN WHO ARE WALKING THEIR TALK AND SETTING A HEALTHY EXAMPLE TO OTHERS.


MONIKA CZANNEROVA PHOTO CREDIT: ROSS BROWNSDON | KATRINA FRANKCOM PHOTO CREDIT: MARK TURNER | DENISE MARYEA PHOTO CREDIT: BRYAN KASM

Monika Czannerova

Katrina Frankcom

Denise Maryea

SYDNEY, NSW AGE: 35 HEIGHT: 162CM WEIGHT: 53KG OCCUPATION: PERSONAL

CANBERRA, ACT AGE: 28 HEIGHT: 169CM WEIGHT: 64KG OCUPATION: PUBLIC

LARGO, FLORIDA, USA AGE: 35 HEIGHT: 165CM WEIGHT: 49KG OCCUPATION: FITNESS

TRAINER

WORKOUT INSPIRATION? It’s really hard for me to answer this question. On and off, I have been exercising since I was 17, with a little bit of weight training and lots of cardio, especially running. I would spend an hour on the treadmill or run 10km most days. There were two main reasons. The first: running used to be my meditation. It would be the only time when my brain would take a break from thinking. The second: I love food! I haven’t ever been able to be strong enough to be on any kind of diet. So my attitude for many years was I would eat pretty much anything, because I knew I could run it off. I wouldn’t mind how long it would take. I guess my first mind shift happened in September 2013 when I picked up Oxygen magazine for casual reading on the way to a holiday. Since then, lots has changed, and weight training has become pretty much an everyday routine. And I wouldn’t change it for anything! ROLE MODEL? In the fitness industry, my gorgeous PT, mentor and friend Jodie Parker, who guided me through my journey. I was so inspired by her story in our local newspaper and I knew she was the right person to help me achieve something extraordinary. I slowly learnt differences between cardio and weight training girls and became my own experiment of what we can do with small adjustments. She helped me understand my body and how my mind can control my physique.

SERVANT

WORKOUT INSPIRATION? I started when I was about 17 years old. I wanted to get fitter for figure skating and started going for a run around the block before school. ROLE MODEL? I have a few across different sports, but I love Sally Pearson, Carolina Kostner and Torah Bright. CARDIO OR WEIGHTS? I love and see the benefits in both. I have been a keen runner for years, but lifting weights I feel is just as important. FAVE CHEAT FOOD? A night out at a fancy restaurant with some delicious gelato for dessert. I do this about once a week, but a delicious pana chocolate never hurts occasionally too. FAVE TRAINING MOVE? Pull-ups. Being able to do pull-ups with no assistance gives me the most empowering feeling and has great benefits as well. WORKOUT LOCATION? Gym, skating rink, running track, home, tennis court, pole studio, mountains — anywhere really. BEST FITNESS TIP? Make sure you do something you enjoy, whether that is dancing or playing football. Don’t worry about what others are doing. Focus on your goals, chase your dreams, surround yourself with positive and supportive people and do not be afraid to seek help.

MOTIVATOR

WOKROUT INSPIRATION? I really began focusing on working out in my freshman year of college. I used to go to the gym to help relax in my off time to help clear my head. I also wanted to avoid gaining the ‘Freshman 15’ everyone jokes about (gaining 15 pounds in their first year of college). ROLE MODEL? Andrea Orbeck. She trains a lot of incredibly talented celebrities. She’s achieved a lot of personal and professional goals and seems to really be as passionate about the fitness industry as I am. FAVE CHEAT FOOD? Dark chocolate and cheese platters. I never deprive myself; when I feel like having it, I do. Just in small amounts. WHEN DO YOU WORK OUT? Ideally, I work out first thing in the morning when I’m fresh. It gives me a burst of energy for the day. When that doesn’t always happen, I’ll go to the gym, run in the park or even YouTube some videos at home to help me unwind from the busy day. CARDIO OR WEIGHTS? I am a decent mix, but if I had to choose I would say more of a lightweight, high-reps girl. I enjoy my cardio in lots of different forms as well. WHAT PUMPS YOU UP? I think of something that I’m happy for or something or someone who makes me laugh or happy. I put on a stylish outfit, nothing too baggie. If it’s too baggie I notice it makes me not push as hard.

oxygenmag.com.au | April - June 2016 |

143


Comp News

Spotlight

CHECK OUT THESE AMAZING GIRLS WHO STEPPED ON TO THE STAGE RECENTLY TO COMPETE!

If youâ&#x20AC;&#x2122;d like the chance to be featured in this spread, send in your high-res image and competition details to editorial@challengermediagroup.com Melissa Green Event: INBA QLD State Championships Location: Brisbane, QLD Date: September 2015 Categories and places: 2nd in Bikini Novice and 4th in Bikini Open

Kathy Isaacson Event: INBA Adelaide Classic Location: Adelaide, SA Date: May 2015 Categories and places: 2nd in Figure Novice, 1st in Figure Masters and 3rd in Figure Open

Amanda Brady Event: WBFF Australia Location: Gold Coast, QLD Date: October 2015 Categories and places: 3rd in 35+ Fitness Diva

Angela Boothey Event: INBA Adelaide Classic Location: Norwood, SA Date: May 2015 Categories and places: 3rd in Figure Novice and 4th in Figure Masters Over 40

144

| April - June 2016 | oxygenmag.com.au

Caitlin King Event: UFE World Championships Location: Toronto, Canada Date: November 2015 Categories and places: 2nd in Bikini and earned Bikini Pro status


Comp News

Nicole Hall Event: BrisVegas Super Show INBA Location: Brisbane, QLD Date: October 2015 Categories and places: 1st in Fitness Novice Class 2 and 3rd in PNBA

Jessica Angelopoulos Event: ANB Nationals Location: Sydney, NSW Date: October 2015 Categories and places: 1st in Bikini Model (Short) and 1st in Bikini Model Under 21

Kylie Eaton

Anthea Patteson

Event: ANB Victorian State Championships Location: Bundoora, VIC Date: October 2015 Categories and places: 1st in Over 30 Fitness Model and winner of Overall Fitness Model

Event: INBA City National Location: Sydney, NSW Date: May 2015 Categories: INBA Angels and Bikini Novice Linda Mrkic Event: Victorian State INBA Championships Location: Moonee Ponds, VIC Date: September 2015 Categories and places: 1st in Fitness Model 30+, 2nd in Fitness Model Open (Class 2), 1st in Sports Model 30+ and 4th in Sports Model Open

Kelly Berger

Annette Lachat

Event: Guam International Bodybuilding Location: Guam Date: September 2015 Categories and places: 1st in Figure Tall and winner of the National Overall Title (Short and Tall Class)

Event: NABBA/WFF Australian Championships Location: Preston, VIC Date: October 2015 Categories and places: 1st in Nabba Figure Novice and 1st in Nabba Figure Overall

OxygenmagAU

OxygenmagAU

OxygenmagAU

oxygenmag.com.au | April - June 2016 |

145


title of section

146

| April - June 2016 | oxygenmag.com.au

PHOTO CREDIT:SHUTTERSTOCK.COM

"LOVE YOURSELF, ACCEPT YOURSELF, FORGIVE YOURSELF AND BE GOOD TO YOURSELF, BECAUSE WITHOUT YOU THE REST OF US ARE WITHOUT A SOURCE OF MANY WONDERFUL THINGS."

OxygenmagAU

OxygenmagAU

OxygenmagAU


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?

MM&H readers save 10%* on your next stay Book now at mantra.com.au or call 1300 987 604 and use the exclusive promo code MMH10

* Terms and conditions apply, subject to availability. Valid for sale until 30/06/16. Valid for travel until 31/12/16. 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


7serbgseesv  
Read more
Read more
Similar to
Popular now
Just for you