CRUSH YOUR CRAVINGS MEALS TO CURB COMFORT EATING · hold that food has on you. 96 Pumping iron...

MEALS TO CURB COMFORT EATINGCRUSH YOUR CRAVINGS

CREATING STRENGTH AND

SELF-BELIEF Meet Cover Model

Lauren SimpsonTONE EVERY ZONEYour mind, body and soul makeover

GOOD BYE GUESSWORK

Personal training program Personal nutrition program

Tighten Your Tush

SIXPACK SOONER

SEE YOUR

OBSESSESSED WITH PERFECTION

The harsh realities of body image fixation

10FITNESS MODEL SUCCESS!

(Beginner-friendly)

STEPS TO 5 LONG

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CONTENTSFeatures54 Eating for your body type

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

64 Master your hormonesTaking 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.

on the cover This issue we feature on the cover: Lauren SimpsonCover photo by Dallas OlsenHair & Makeup by Jen SteynClothing by Boost GymwearCover design by Leo Costa Leite

Nutrition90 Got the munchies?

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

96 Pumping ironAvoid the most common micronutrient deficiency in simple and smart ways.

108 Nut spreadsSpread some protein-packed goodness on your bread or crackers today!

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

Training80 Injury-proof your routine

Prevent injury from head to toe with these trouble-spot targeting moves.

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

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

Motivation40 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 GR8FULLearn why it’s so important to focus on what we have, not what we don’t have.

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

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

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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

140 TRANSFORMATION

142 FUTURE OF FITNESS

144 SPOTLIGHT

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= POWERKnowledge

+ Self-Belief BY KIRSTIN CUTHBERT | PHOTOGRAPHY BY DALLAS OLSEN | HAIR AND MAKE UP BY JEN STEYN

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.

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.

“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

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.

GOOD THINGS TAKE TIME. IF YOU PUT IN THE WORK, YOU WILL SEE RESULTS.

“l was very underweight, unhealthy and running myself into the ground

with hours of cardio and poor nutritional choices,”

30 | April - June 2016 | oxygenmag.com.au OxygenmagAU OxygenmagAU OxygenmagAU

Nutrition Easy-Does-itBeautyTransformationMind CoachProfileHolistic LivingHolistic LivingFit MumHealthHealthNutritionMotivationTrainingTrainingFitnessWhat’s On

Hot AirStaff Contributors

Health BabewatchNeat ThingsCovergirl Secrets

Your Letters

Nutrition Easy-Does-itBeauty

TransformationMind Coach

ProfileHolistic LivingHolistic Living

Fit MumHealthHealth

NutritionMotivation

TrainingTraining

FitnessWhat’s On


Health Babewatch

Neat ThingsCovergirl Secrets

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Cover Girl Profile

Good things take time. If you put in

the work, you will see results.

Fast FactsName: Lauren SimpsonCity: Sydney, NSWOccupation: Online Fitness CoachAge: 25Height: 170cmWeight: 58kg

Connect with LaurenInstagram: laurensimpson

Facebook: Lauren Simpson Fitness ModelSnapshat: laurensimpsonnn

Website: www.laurensimpsonfitness.com

oxygenmag.com.au | April - June 2016 | 31




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

Getting 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.

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Motivation

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.

// Accountability

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

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

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.

// Healthy competition

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Developing a strong, shapely lower body doesn’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 one-legged 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 you’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.

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.

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





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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 cooler-weather 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 fi nd here are packed with good-for-you nutrients that boost your e� orts in and out of the gym. With no added sugar or

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!





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MAKES 6 SERVINGSTo 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 ¼ teaspoon black pepper

1. Heat a large pan over medium-high 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 fi ve hours.

Nutrition facts (per serving): 290 calories; 5g total fats; 1g saturated fat; 0g trans fat; 572mg salt; 43g total carbohydrates; 9g dietary fi bre; 3g sugars; 20g protein; 30mg iron

The mighty little lentilThe 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 fi bre content,

lentils lead the pack. Lentils are loaded with soluble fi bres 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.





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CRUSH YOUR CRAVINGS MEALS TO CURB COMFORT EATING · hold that food has on you. 96 Pumping iron...

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