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W o r l d M a g s . n e t W o r l d M a g s . n e t

W o r l d M a g s . n e t

http://worldmags.net/


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56

contentsFeatures48 WHY YOUR WEIGHT

LOSS DIET MIGHT BEMAKING YOU FAT –Part IIIDo you find it difficult to loseweight and keep it off? Recognisethe psychological aspects for long-term success.

104 SEEKING APPROVAL VMENTAL WELLNESSDo you need to hear complimentsto feel good about yourself?Overcome your approval addiction.

106 CAN YOU HYPNOTISEYOURSELF SLIM?No, it doesn’t involve quacking likea duck or flapping your arms like achicken – but it could correct badhabits!

Training72 WAIST WHITTLERS

Amp up your ab training for asummer six-pack in five simplemoves.

110 ULTIMATE ARMSBoost your guns withcovermodel Sarah Davis’sno-fail workout!

124 TURBO-CHARGEYOUR LEGSHave you hit a leg-training rut?We’ve got the perfect workoutto bust you out!

Nutrition30 DIET FASTER AND

SMARTERThrow out your ‘good food’, ‘bad food’list – it could be doing you more harmthan good.

80 YOUR MUSCLE-BUILDING SALADPowerful protein, colourful carbs andessential fats - a weightlifting girl’s bestfriend.

118 ARTIFICIAL SUGAR –TRICK OR TREATThere are so many to choose from, butare they really a healthy alternative?

Motivation44 DISCOVER YOURPERSONAL POWERHow powerful do you feel? Becomeaware of your emotions, physiology andwhat drives you – you’re stronger thanyou think.

90 LAZY? HERE’S THE CURELaziness doesn’t exist – and here’s why.

122 UNDERSTANDING YOURINNER CRITICDiscover how to quieten that negativevoice in your head.

on thecover This issue we feature on thecover: Sarah DavisMake up: Sue McLaurinPhoto by : Dallas OlsenCover Design by Leo Costa Leite

Issue

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every issue6 HOT AIR

Your editor sums it up every issue

8 STAFF, CONTRIBUTORS ANDADVISORY BOARD

10 REVIEWS

12 MAILBOXWe hear you!

24 NEAT THINGS

5 BABEWATWe choose one sexy fella each issue foryour viewing pleasure

26 COVERGIRL LIFE

Find out more about this issue’s covergirl

4 BEAUTY WATCHContour & highlight your beauty

38 BODY TRANSFORMATIONExtreme life makeover

FAT LOSSWhy your weight loss diet might bemaking you fat

90 MIND COACHOvercoming laziness

104 HOLISTIC LIVINGSeeking approval vs. mental wellness

108 FIT FOR TWOTips for every fit mum

128 FUTURE OF FITNESS

You could be next!

1

Be inspired

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Hot Air

6 | March 2014 | oxygenmag.com.au

I t’s a new year and it’s already shaping up to be a year of real signicance on so many levels. Onething I really want to mention is how amazing allour Australian tness models and cover girls have

been in setting a REAL and genuine example of whathealth and tness is all about. For me as an “Editor InChief ” it doesn’t get any better. To feature those peoplewho are so focused on their health and wellbeing rstand foremost, rather than just how they look is sucha refreshing change and I for one applaud those whocontinue to lead the way on such an important issue. Asalways, as a reminder we NEVER Photoshop our coversor reshape people’s bodies in any way! We will whiteneyes, teeth and remove blotches from bad tans and that’sabout it. Something I am SUPER proud to say. Ourgirls are REAL and you can be sure that they’ve literallyworked their butts off to get into that kind of condition.

On that note, I was so impressed with the attitudes of ALL of our cover girl nalists. Ladies, you all are amongsome of the most genuinely amazing people I’ve hadthe pleasure to meet. Your humble attitudes and youroutlooks on health, tness and life, blew the whole teamaway (especially me!!).

For those that missed it, our cover girl competition wasone of the biggest ever and the standard was again amaz-ing. Our successful cover girl winner (and all Oxygencover girls for that matter) are truly exceptional rolemodels and this has not changed since day one here in Australia. To that end I wanted to give you a list of whatwe expect and the criteria we look for, so that it may helpthose of you who are not quite sure what the next stepsreally are.

So be sure to check out our next issue which will includea detailed guide on what we look for (and don’t look for)in EVERY cover girl!

Until then, I hope you continue to love Oxygen and keepthe feedback coming! After all, it’s because of all of YOUthat it’s so inspiring!

PS: I may or may not be a new mum by the time we goto print, so wish me luck…I’m not really sure what I’min for but what I do know is that I’ll do my best, the sameway I always do!

Train Hard, Keep Fit and LOVE Life!

Keeping it real…





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Staff ContributorsADVISORY BOARD

AUSTRALIA

Australian PublisherMuscle Up Media Pty LtdUnit 12/28 Jupiter Plaza, Lawrence StreetNerang QLD 4211Telephone 07 5527 0979Facsimile 07 5302 6463

Group publisherMichael HenryEditor in ChiefLindy OlsenAssistant to the EditorOlivia AmourgisArt DirectorLeo Costa LeiteChief Photographer Dallas OlsenSub EditorIan JessupArt DepartmentDallas Olsen, Lauren Moran

PhotographersDallas Olsen, Bob Wickham, Paul Mulligan, MelitaJagic, Tony Ryan, Andrew K, Emily Skye, Little BayPhotography, Terry Lyon, Brett Cross, Long Sien, SayHeidi Photography, Liquid Studio, Richard Gregorio,Paul France, Cosmopolitan Studios, Danielle Allison,Steven Jones at Etch Studio Photography, Paul Buceta,Jodie de Rome

ContributersMichelle Koen, Sue McLaurin, Mark Ottobre, RachelCrocker, Kylie Saunder, Skye Lee, Jane LeFevre, BiancaBallinger, Kylie Ryan, Peter Saxon, Greg Dolman,Lauren O’Dwyer, Valerie Ferris, Jen Atkins, Claire andCraig Monie, Marissa Nieves, Sally Matterson, MariaMcCarter, Lara McGlashan, Lesley Maxwell, LayneNorton, Geoff Edwards, Mark Ottobre, Bella Fountain

AdvertisingSuzy BarwickMobile: 0400 993 633Email: [email protected]

Subscription and Reader ServicesAustralia and New [email protected] Box 1068 Ashmore City Qld 4214Telephone: 1300 80 75 80AU 10 issues $69.95 20 issues $129.95NZ 10 issues $69.95, 20 issues $129.95Overseas 10 issues $165.00

Marissa Nieves is a personal trainer/nutritional consultant and has helped manypeople transform their

bodies and lives. Inaddition to her Biomedicalstudies, Marissa spenttime sailing the Caribbeanisland chain from Trinidadand Grenada in the east

to Cuba, Mexicoand Guatemala inthe west, enjoyinga nutritious lifestyle

living off the sea andchoosing fresh localproduce. Marissa hasexperienced first-hand thetrue benefits of adoptingnatural food habits, which

has added to her extensiveknowledge and desire toeducate others on theirpersonal wellbeing.

FEATUREDCONTRIBUTOR

Lesley MaxwellFlirtatious and fun-loving,Lesley redefines what it meansto be over 50 and fabulous.A mother of three, Lesley hasmore than 20 body-sculptingtitles to her name and in 2009won the Miss USA FigureOpen World Title for INBFin New York. Lesley, whothinks of herself as ‘ageless’,believes the key to lookingand feeling amazing is regularexercise, nutritious eatingand a positive frame of mind.Anyone can do it and it’snever too late to start.

“I love feeling strong, healthyand, in short, fantastic. I haveenergy every day to live life tothe fullest. It’s not hard work;it’s a way of life.”Start listening tothis inspirationallady who is proofthat age is nobarrier to havingfun and looking great. Lesleyis the author of ‘Get the BodyYou Want’, available from hernew websitewww.ouifitness.com.au

COVER GIRLS/AMBASSADORSSkye CushwayPersonal Trainer,ISSN sportsnutrition coach andYoga instructor.Specialising in bodytransformations andempowering womanto love themselves.Fitness model, 2xOxygen covergirland Natural Figurecompetitor.Justine SwitallaCert III & IV inFitness, Group ExqualifiedLes Mills presenter,writer, author, model,

body transformationspecialist, publicspeaker, presenter,ambassador forOxygen Magazine andBody Science.Passionate anddetermined tomotivate, educate andinspire women to bethe best they can be!Lesley MaxwellPersonal trainer, figurecompetitor, Oxygenambassador andregular contributor

and author of GetThe Body You Want(2012).

Penny LomasStrength &conditioning coach,personal trainer& BiosignatureModulation

Practitioner. Health& fitness writer andfitness model.Amanda SteerAmanda Steer is afulltime police officer,RPM instructor,Musashi Nutrition-sponsored athleteand Oxygen cover girl.Amanda has won ANBNational and AsiaPacific titles.

NUTRITION/HEALTHClaudette CaseyFreeman, B.Hlth.Sc,Nut.Med.Researchnutritionist, Foodas Medicine expert,counsellor of foodobsession, research& article writerand the organiserof “NutritionalMedicine PractitionersNetwork”.Kori L. Propst,PhD©, LCMHC, LPC,CPT, C-ISSNWellness Directorof The Diet Doc,LLC and Dr. Joe’sPerfect Peaking,clinical mentalhealth counsellor,certified personaltrainer, health coach,

and weight loss/nutrition consultant,motivational speaker,writer, author of thePeak of Mind blog,managing editor of

Alpha - The Evolutionof Fitness, andWNBF professionalfigure, fit body, andbodybuilding athlete.

EXERCISEPHYSIOLOGISTGabrielle MastonBSc HonsExercise physiologist,clinical & sportsdietitian at ChangingShape diet & exercisespecialists in Sydney,health & wellnesswriter, consultant &lecturer at FIA fitnesscollege.

CULINARYMichelle Koen BVCMichelle is a culinarycoach and author of‘Healthy Helpings’.Her mission is to teachpeople how to cookgood food with all theflavour and none ofthe fuss.www.healthyhelpings.com.au

FITNESS &TRAININGJonathan Davie –ISSN – SNS (SportsNutritionist)Personal Trainer(prepared2win.com.

au), Director WorldGym Australia, IFBBPro bodybuilder. Exprofessional athlete,trainer and nutritioncoach.

Lindy OlsenCert IV in personaltraining, ISSN SportsNutrition, level 1 & 2boxing.Lindy is a 5x naturalworld figure athlete,fitness ambassador,motivational & lifestylecoach.

MIND/BODYNATUROPATHYGreg Dolman,BodytuneBodytune specialist,executive mastertrainer, CertificatesIII and IV in fitness,AIF business diploma,Punchfit accreditedboxing and kickboxingPadmaster instructor,and Australian NaturalBodybuilding ofVictoria judge andworkshop presenter.Geoff Edwards, LifeCoach, NLP cert.Internationallyaccredited life coach

with over 25 years ofcoaching experiencebased in Melbourne,Australia. Hasimpacted over 20,000individuals and clientsworldwide throughhis coaching work andpublications!

Photo: Little Bay

Photo: Andrew K







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Soodox offers a natural and inexpensive painrelief option. It has a non-greasy texture, a lowodour scent, and no overwhelming heat sensationthat you may experience from other creams andgels. Its compact size makes it perfect for any gymor work bag. It also comes in a women’s variantcalled Soodox for Women, aimed at the temporaryrelief of period pain and joint discomfort.

GAIA SKIN+BODY COLLECTION This handy zipped pack with cord pull includes5x 50 ml bottles of the key GAIA SKIN + BODYproducts, created especially for the sensitiveskin care requirements of women. Containingthe classic skincare trio for face, including GAIASkincare Foaming Cleanser, Refreshing Toner

and Facial Moisturiser, teamed with GAIA Body-care Body Wash in Lavender and Frankincense,and Body Moisturiser in Pink, Grapefruit andJasmine - you can sample the array of aro-matic delights the range has to offer. Perfectfor the gym bag, weekends away or travelling;complies with the Australian Government’sregulations for liquids in ‘carry on’ luggagefor international ights. A practical additionto your tote bag – bottles can be relledagain and again, washed in the top shelf ofthe dishwasher and the bag can be re-used.RRP $22.95

HORLEYSLEAN WATER

Two avours:Lemon and Berry

Prepare to get your lean onwith the new metabolismboosting Lean Water! Agreat way to hydrate at thesame time as getting a doseof functional ingredientsthat can help your bodyuse fat as a fuel source. LeanWater makes a smart choicefor refreshment and revitalisa-tion – try it instead of a coffeeor energy drink.

Lean Water is a water-based

drink with active doses of threemetabolism-boosting ingredi-ents: natural green tea, greencoffee extract and Carnipure™L-carnitine. Plus it contains allnatural avours, natural coloursand natural sweeteners – it’swater, but better!

Availablefrom selected gyms.Contact [email protected] visit www.horleys.com formore info





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It is no surprise at JT’s that they are totally crazy for coconuts and

since their success with our 100% pure young green coconutwater they have endeavoured to share the benets of theirnatural products. They don’t distort their product with additivesor preservatives, and every delicious product is packed fullof electrolytes, potassium and magnesium with the greatestnutritional benets.

The range includes: *JT’s 100% Organic Cold Pressed Extra Virgin

Coconut Oil*JT’s 100% Organic Cocotella – coconut

chocolate spread*JT’s Coconut Chips – Original, Salt N Vinegar

and Chocolate*JT’s Coconut Sorbet

See more at www.coconutessence.com .au

COCONUT ESSENCE

BEAUTY WHEY The protein you’ve allbeen asking for is here!BeautyWhey, the gourmetprotein designed speci-cally for the female athleteis now available in HawtChocolate and Sin-O-Bun(Cinnamon) avours.

BEAUTYTRIMA stimulant-free energy booster that also helps tosupport a lean physique! Meet BeautyTrim! Forgetall the calories and the sugar; BeautyTrim has

hardly any - it doesn’t even have caffeine!What it does have is liquid L-Carnitine! Nopowder, no mixing – it’s ready to go whenyou are!Support lean muscle, performance andenergy levels with BeautyTrim.Available in 3 amazing avours: Lemon Ice Tea, Wild Cherry and Passion fruit.

OXY REVIEWS

THE POLAR LOOP The Polar Loop is a 24/7 activitymonitor that measures time of day,activity (steps), calories and heart ratewhen you add Polar’s compatible H7heart rate sensor (RRP $99). It alsoseamlessly transfers data to the PolarFlow app and web service.Flow App and web service.RRP $139.www.polaraustralia.com.au






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oxygenmag.com.au | March 2014 | 13

Your Letters

Hi Geoff, Wow! Just read your article in Oxygen Mag’s Issue#61, ‘Be TheStar of Your Life’ [p54].

It really spoke to me! Sometimes I feel so lost; I get down anddon’t know who I really am as a person.You have really put a great spin on perspective; I can create myfuture just like a movie and sort myself out as a character. Mylife is my movie script; I am the writer, director and main char-acter. What a great idea! There will be some comedy, dramaand romance, but overall I think it will be a feel-good, happymovie. My future is out there for me to write. I can see itnow with clearer vision – thank you!

Just thought you should know I enjoyed your uplifting advice,Kate

Dear Kate,Thank you very much for taking time to send me ane-mail about the article I wrote - I really appreciateit. It is great to hear how relevant it was for you soyou can now create your own movie, blending theaspects that are right for you.Feel free to let me know how you progress and if I cansupport you in any other way through coaching.

All the best for your future success!Regards,

Geoff Edwards

Motivated by Geoff Edwards





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Fitness News

PREP LIKE ACHAMPYou’ve decided to re-enter the same race you ran last year; you’ll be happy if you beat your personal best, buthow? The answer: keep your warm-up brief. A Universityof Calgary study suggests that a less-intense warm-upfor athletes may be better. When researchers compareda 15-minute warm-up and a 50-minute warm-up (fairlystandard for competitive elite athletes), they found thatthe shorter one resulted in reduced muscle fatigue andincreased peak power output. Prior to your event, warm

up lightly, save energy for the race and don’t forget tostretch!

CAFFEINE’SERGOGENIC EFFECTSCaffeine can increase exercise performance by 11-12%.A study by the National Center of Biotechnology Infor-mation examined the effects of caffeine ingestion onexercise testing and found that caffeine improved the

exercise performance by 12.3%. Overall endurance ex-ercise significantly improved more than either gradedor short-term exercise. The resultsconfirm the ergogenic effects of caffeine, particularlyfor endurance testing .

RESISTANCE TRAINING

Lifting weights fires up your resting metabolic rate andgives the body a firm and toned appearance. Tomaximise your results, lift weights at least threetimes a week but remember to leave 24–48hours between sessions to ensure your body hastime to recover. Try upper body on Monday, low-

er body on Wednesday and a total body workouton Saturday.

If you’re low on time, combine them. Keep mov-ing and amp up your supplements so as not tooverstress your immune system from all the extraexercise. Get more bang for your buck by combin-ing cardio with resistance and upper body withlower body exercise. Think a squat with a shoulderpress to obliterate the upper and lower body in asingle move.

WS • FITNESS NEWS • FITNE SS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNE SS NEWS • FITNESS NEWS • FITN

LAST-MINUTE FAT LOSS

Need to lose weight in a hurry after your hubbysurprised you with a Bali getaway in two weeks?

Amp up your cardio -Burn the calories by running, swimming, biking, skippingor tackling that new aerobics class at the gym. Moderateto intense cardio must be performed ve to six days perweek for fast results. Keep in mind: you can slice yourcardio time in half with interval training. A 2006 studyfound an hour of high-intensity cardio intervals threetimes a week increased fat burn by 36%. Interval train-

ing alternates short bursts of a maximum effort with amore sustainable tempo. For example, run on a treadmillat 10km/h for two minutes, increase it to 13km/h for 30seconds and repeat the sequence 7-10 times in total. Usethis method 2-3 times per week in addition to yourregular cardio routine and see the fat melt away!

Q UE S TI ON:

A N S WER

14 | March 2014 | oxygenmag.com.auOxygenWomensFitness oxygen_magazine Oxygen_Magazine








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Over 60 amazing recipes, tips, inspirations and meal planning guides plus much

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7-Day Meal Plan guideTake the fuss out of planning yourmeals & follow our 7-day guideput together by MissFit experts.

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Covergirl Secets

Penny Lomas:If I’m craving something sweet I will add organic cinnamon to some of my foods. I likeadding it to my long black coffees; sprinkling it on sweet potato; adding it to curries and stir-fries; and putting 2-3 tablespoons to my green veggie smoothies to give me a chai-spiced hit!Not only does cinnamon help curb sugar cravings, it is also an excellent cortisol and insulinmanagement tool. If this doesn’t hit the spot I will have 30g organic dark chocolate; it is agreat way to get your required antioxidants and I have 99% dark which is super strong so youdon’t need a lot. Or a tablespoon of cacao powder in hot water with stevia makes a nice, clean

hot chocolate. If I am craving something savoury I will recreate it in a Paleo version so it’s nottoo far off my meal plan. I know my body so well that if I am craving something it’s usually because I’m running low on carbs, so I always make sure I am hitting my adequate carb intaketo manage my cravings. PennySkye Cushway:I have a little supply of sugar-free lollies and chewing gum in my cupboard for these times! Some-times you just want taste so these are my little lifesavers. I also have a big cup of green tea or herbaltea with stevia and that usually hits the spot! Or I make some diet jelly! Another thing that lls me upand satises me when I’m dieting is having a huge glass of soda water with a dash of diet cola and asqueeze of fresh lime and lemon. On top of this, keeping busy can often help me resist cravings. Wehave to use mind power to overcome this during the times you want to eat the world! You should be eating enough to survive, so it is just your mind wanting to satisfy the boredom. Get busy doingsomething: do your nails, go for a walk or call a friend. Tell yourself you CAN eat whatever youwant, it’s just you CHOOSE not to right now! That helps heaps; if you convince yourself you wantsomething you will want it, so choose your words wisely. Another thing that works is standing nakedin front of the mirror – by doing this I can guarantee you won’t want that chocolate bar!

Skye Lesley Maxwell:If you give your body the macronutrients it really needs then you don’t crave for anything! I neverallow myself to become over-hungry - by eating ve or six meals per day and always includingprotein and good fats in my diet.Even leading right up to competition I still eat whole eggs and almond butter every day, too! I believe in ‘eating your way to comp’ and feeling in the best health of your life.If I have cravings for something sweet I’ll just have a square or two of dark chocolate after a propermeal and this makes me feel like I’m not missing out on anything. I would rather throw in an extrawalk or two to burn the extra calories than do too much cutting back with food. You’ll also ndthat by nourishing your body instead of cutting back too much, you won’t have post-competition blowouts - but that’s another story.

L e sle y Justine Switalla:Fighting cravings can be very hard; we all experience the urge to eat something ‘naughty’ or‘sweet’ from time to time. Leading into an event I usually make sure that I still allow myself one

treat meal during the week so I feel I am still living a little and not depriving myself too much!The key for me is to always make sure that I am eating a well-balanced diet of good carbs, fats,proteins, fruits and vegetables. I like to eat this way all of the time and keep myself in good shapeall year round so when I am trying to get a little bit leaner for a shoot or an event I don’t actuallyfeel like I am ‘dieting’. I don’t really believe in ‘diets’ as such. I have learnt from my mistakes toalways make sure I eat a well-balanced diet and that I don’t restrict myself too much; that way Iam in a very good head space when I need to get a little bit leaner.Cravings are an emotional feeling; they stem from your thoughts and then play havoc with yourmind by telling you that you want a certain something. Generally I will not ght these urges, butwhen I am trying to get leaner I will. However, I don’t nd it hard to do so when there is a goal inmind.One thing that I might do to help me stay away from chocolate is to have a herbal tea with a natu-ral sweetener as a lot of the time you are actually thirsty and not hungry. I will eat some blueber-ries or strawberries to make me feel like I have had something sweet; berries are denitely nature’ssweets! I might have Greek yoghurt with chocolate protein or sugar-free drinking chocolate - thatalways curbs my urge to eat chocolate! Justine









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N NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NEWS • NUTRITION NEWS • NUTRITI ON NEWS • NUTRITION NEWS • N

You wouldn’t go a week without your egg whites, but going yellow has some benefits.

They’ve gotten a bad reputation for upping your cholesterol content, but whole eggscontain peptides that might lower your blood

pressure, according to Canadianresearchers. And with six

grams of protein each,they’re an inexpensive wayto help you build muscle.

EDAMAME IS PACKED WITH NINE

GRAMS OF FIBRE AND 11 GRAMS OFPROTEIN PER HALF-CUP SERVING.PROTEIN AND FIBRE ARE SATI-ETY-BOOSTING NUTRIENTS THATCONTRIBUTE TO LONG-TERM WEIGHTLOSS.

PICK IT

DRIED FRUIT MAY BE CONVE-

NIENT, BUT TRY TO TAKE A BREAKFROM THIS SNACK BECAUSE ITLACKS PROTEIN AND FALLS SHORTON FIBRE, BOTH OF WHICH AREKEY TO FEELING FULL FOR LONGSTRETCHES OF TIME.

ITALIAN DRESSING

MAY SEEM HARMLESSSINCE IT ISN’T CREAM-BASED, BUT FOURTABLESPOONS CON-TAIN 170 CALORIESAND 17 GRAMS OF FAT– BOTH OF WHICH YOUNEED TO MINIMISE.

WHITE RICE IS HIGHER IN CALORIES(AROUND 200 PER CUP COOKED) ANDWIMPS OUT IN FIBRE CONTENT WITH

ABOUT ONE GRAM PER CUP, WHICHCAN LEAD TO RAPID INSULIN SPIKESTHAT BRING ON PESKY CRAVINGSAND UNWANTED EXTRA CALORIES.

BUCKWHEAT IS A SATISFYINGWHOLE GRAIN THAT PROVIDES4 1 ⁄ 2 GRAMS OF FIBRE FOR JUST 155

CALORIES PER CUP COOKED. TWO-THIRDS OF A CUP SHOULD KEEPYOU FULL UNTIL YOUR NEXT MEAL.TRY KASHA OR SOBA NOODLES.

BALSAMICVINAIGRETTE

HAS ONLY 120 CAL-ORIES FOR FOURTABLESPOONS,AND PRELIMINARYRESEARCH SHOWSTHAT THE VINEGARCONTENT MAY STA-BILISE BLOOD SUGARLEVELS AND PREVENTFAT ACCUMULATION.

KICK IT

CHEDDAR CHEESE has 9g of fat (6g of whichare the artery-cloggingsaturated kind), plus 10%of a day’s-worth of cho-lesterol in just a small 30gserving.

REDUCED-FATSWISS CHEESE

contains only 60calories and 4g offat, plus 269mg ofcalcium per slice.

Research has linkedhigh calcium levels inthe body to improvedfat-burning ability.

A L L I M A G E S S H U T T E R S T O C K

Chlorogenic acid – present in coffee – slows down the absorptionof sugars. A study by Vinson, Burnham and Nagendran from theUniversity of Scranton found that chlorogenic acid can be shownto inhibit an enzyme, glucose-6-phosphatase, which promotes theformation of glucose (sugar) in the liver. The study found that those who took green coffee bean extract had observed significant reduc-tions in body weight, body mass index, and body fat percentage asa result.








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BE ENTERTAINED. BE INSPIRED. GET INVOLVED.EXHIBITORS MAIN STAGE ACTIVITY AREA WELLNESS CENTRE FIGHT CORNER NEW EDUCATION ZONE NEW SUPERGYM

Event Partner:

Erin Stern2012 Miss Figure OlympiaTrack / Field Athlete

*FOR MORE INFORMATION VISIT WWW .FITX.COM.AU ORRadio Partners:

MARCH 7 TH, 8 TH & 9 TH 2014

MELBOURNE EXHIBITION CENTRE

FitX is back, bigger and better than ever!

> Be Entertained at our various stages and areas.> Be Inspired in our Wellness Centre complete

with Rehabilitation Specialist’s, Nutritionist’s,Naturopath’s, Cooking Demonstration’s,and much much more.

> Get Involved with our broad range ofExhibitors or Competitions.

If you’re interested in Sport, Health and Fitness,there is something for everybody.

Making FitX 2014 an event you can’t afford to miss!







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ALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NE

14.5

NIX YOUR HEADACHE It’s hard to focus on your workout when your head is pounding through eachset. Here are some easy fixes to calm some surprising headache triggers:

>> WARM WEATHER.In early 2009, researchersdiscovered that for every five degrees celcius jump in temperature, headaches could increaseby 7.5% (they’re still trying to f igure out why).YOUR PLAN:If an outdoor workout is giving you head pain, move your training into a cooledindoor facility such as a gym or your living room.

>> STRONG SCENTS.“Chemical headaches” can be

caused by smelling anything from cleansers tofabric softeners and even perfume. YOUR PLAN: Try unscented products when washing yourgym clothes and stick with an odourlesslessdeodorant (most brands offer them) during your sweat sessions.

>> SKIPPING MEALS.Irregular eating cancause your blood sugar to drop, leadingto a headache (not to mention a slowedmetabolism). YOUR PLAN: Eat five tosix small meals throughout the day.And load up on foods that containmagnesium (such as black beans,spinach and pumpkin seeds), asthe mineral has been linked to

headache relief.

KeepTabs onyour Stress

Number of years by which women reduce theirlongevity when they pickup a smoking habit. The

good news? Women follow-ing a fat-loss program areless likely to gain weightwhen they go smoke-free,

according to a study inthe journal Addiction .

Eating a daily dose of (unsalted) pistachios may helpreduce the risk of lung cancer, the leading cause of can-cer deaths in women in the United States. Toss theminto salads and trail mix. – Texas Woman’s University

DEAR NICOLE: Not getting enoughsleep can cause poor performanceduring training, so it’s alwaysimportant to get the proper amountof rest each night. This shouldbe your rule of thumb the nightbefore training days as well as inbetween your sessions. A lack ofsleep can reduce coordination andthe amount of force you can exert,and it may lead your body to fatiguefaster and recover more slowly, soalways make sure to get about eighthours of sleep every single night.

UESTION: Is it OK for me toexercise early in the morning ifI didn’t get enough sleep thenight before? – Nicole

Jennifer Solomon, MD, is board certified in Physical Medicine and Rehabilitation and fellowship trained inSpine and Sports Medicine. She is an assistant attending physician at the Hospital for Special Surgery and a clinicalinstructor at Weill Medical College of Cornell University.

RUNNING ONTIRED?

& A ASK OUR EXPERT

DR. JENNIFER SOLOMON To stop stress-relatedweight gain, keep track ofthe situations that make youfeel the most frazzled, thenlist the ways in which theyimpact your workout andclean-eating habits, andhow you can change each. Need a starting point? A recent study in the American Journal ofEpidemiology found thatwomen pack on the mostkilos when they stress aboutmoney, work, familyand feeling stuck in life.

DID YOU KNOW?

A tight ponytail orheadband is also acommon headache

trigger in women. Loos-en it up before

you hit the treadmill.

P I S T A C H I O S I S T O C K P H O T O

H E A D A C H E V E E R M A R K E T P L A C E O T H E R P H O T O S P A U L B U C E T A M O D E L ( L E F T ) S T A C E Y T H O M P S O N

M O D E L ( R I G H T ) M I C H E L E L E V E S Q U E








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TH NEWS • HEALTH NEWS • H EALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH

90Percentage of bunionsthat occur in womenrather than men.Wearing properlyfitting shoes is one ofthe best ways to steerclear of them – morethan half of womenwho wear shoes thatare too tight get them.

B A C K P A I N

P H O T O

V E E R

O T H E R P H O T O S I S T O C K P H O T O

JOINT PAIN , especially if itoccurs at theknee, ankle, wristor elbow or lastsmore than48 hours.

TENDERNESS in one specificspot in a bone,muscle or joint.

ANY SWELL-ING, even thetype that doesn’tcause pain.

NUMBNESSOR TINGLING in any spot on your body.

WEAKNESS in an area where you used to havemore strength.

Your gym sessions are key to keeping your healthat its best. So stay in the groove this winter bypaying attention to your body and making sure you don’t end up sidelined by an injury. Tune in to your body and report to your doc if you spot any ofthese injury red flags:

Listen to Your Body

Women whofeel stressedout in theweeks beforetheir men-strual cyclehave moresevere PMSsymptoms,according toa report in

the Journalof Women’sHealth . So feelat your best –no matter thetime of themonth – bylearning to say“thank-you”more often. It’san easy way tofight stress and your painfulcramps at thesame time.

STRESSLESS,CRAMPLESS!

ASK DR. SOLOMON A+

DEAR DENISE: Lower back pain (LBP) is the second most common reason forvisiting a physician in the United States, so it’s important that you’re proactive aboutpreventing it. A recent Cochrane Review revealed moderate evidence to supportexercise programs for the prevention of LBP recurrences. In addition, experts suggestthat maintaining a healthy lifestyle can prevent or at least limit the severity of LBPrecurrences: maintain a healthy body weight, good posture and safe ergonomics both in and out of the gym. Regular aerobic exercise, exibility training and corestrengthening are also important. (Make sure you focus on proper form!) Seeing aphysiatrist or physical therapist could also help.

Q Jennifer Solomon, MD, is board certified in Physical Medicine and Rehabilitation and fellowship trained in Spineand Sports Medicine. She is an assistant attending physician at the Hospital for Special Surgery and a clinicalinstructor at Weill Medical College of Cornell University.

DEAR DR. SOLOMON: As an active woman, how can I prevent back pain? – DENISE, VIA EMAIL

LIMIT BACK PAIN

EXERCISE EFFECTIVEREMEDY FORDEPRESSION

Today, approximately one million Australianssuffer from depression. With rates expected togrow in the coming years, there is little wonderresearch into treating depression is looking moreand more at natural remedies such as exercise.

A review published in the Journal of Science inMedicine and Sport has confirmed that regularexercise is likely to be effective in the treatment ofdepression.

“My research partner, Associate ProfessorPeter Reaburn, and I found exercise programsthat comprise moderate-intensity, supervisedaerobic sessions that last for 30-40 minutes andare undertaken three to four times weekly overa period of at least nine weeks are likely to bemost effective in the treatment of depressionsymptoms,” Central Queensland UniversityResearcher and Exercise & Sports ScienceAustralia (ESSA) Spokesperson Robert Stantonsaid.

In fact, some studies show exerciseto be equally as effective as medicationor psychological interventions in reducingsymptoms of depression.






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Neat Things

Menopause: Change, Choice and HRT Menopause: Change, Choice and HRT is about empowering women with the knowledge to make deci-sions around menopause that suit their needs and lifestyle. A woman’s menopause is part of her ageingprocess; it’s the beginning of a journey of personal change and growth. However, this new stage of lifeand how to deal with the emotional and physical changes of it does not come with a road map. Austra-lian authors Dr Barry Wren and Margaret Stephenson Meere have compiled a comprehensive guide toprovide readers with a greater understanding of menopause.

Chillax Natural SleepChillax Natural Sleep Drink is a unique blend of Montmorency tart cherry juice and lactium,both clinically proven to aid sleep. The drink is naturally sweetened with Stevia to enhancetaste without adding calories. Importantly, it is non-addictive, has no sedative effect and noafter-effects. This means that if you drink Chillax in the evening, you will have a good night’s

sleep and wake up refreshed and ready to tackle your busy schedule – with far more energy!Chillax is 100% natural with no articial colours, avours or added sugar. It is best servedchilled an hour before bedtime and it is ready to drink but can be diluted with water to suitthe desired taste.Chillax is available online at www.shop-vitalitybrands.com

Table of Plenty Hot or Cold MuesliHealthy food experts Table of Plenty have created aHot or Cold Muesli that can be enjoyed all-year-round as a warming porridge or as a great-tastingtoasted muesli. This innovative two-in-one productis a rst of its kind, allowing muesli lovers to mix itup to kickstart their day. The muesli is all-natural,wheat-free and 100% GM-free. It is made fromall-natural rolled oats with cinnamon honey a-vours, real sultanas and pepitas. The muesli comesin eight individual sachets, making them the

perfect start to the day for working professionalswho enjoy their breakfast at their desk. Nutritionand avour meet convenience and innovation in Table of Plenty’s Hot or Cold Muesli – the breakfastoption that has it all! Table of Plenty Hot or ColdMuesli is available in Woolworths and independentsupermarkets Australia-wide.RRP $5.99 for a 360g box (8 x 45g sachets).For more information visit www.tableofplen-ty.com.au

Hello FreshHelloFresh is perfect for time-poor singles, couples, families or those simply look-ing for some culinary inspiration. It is an online recipe and grocery delivery servicethat provides subscribers with a weekly delivery of delicious recipes and beautifulfresh ingredients so they can easily prepare a value-for-money, nutritious mealin 30 minutes or less. HelloFresh takes care of your meal planning and groceryshopping so you don’t have to! Suitable for all cooks, whether you’re a gastronom-ic whiz or a culinary virgin, HelloFresh provides meal plans for either three or venights a week for two, four or six people. Now with a vegetarian option,HelloFresh boxes can be ordered through www.hellofresh.com.au

Back, Body & SoulGet the best advice for managing your body beautiful!Dr Carla Kleverlaan, registered osteopath and elite ath-lete, has written a wonderful book to help kickstart yourhealth maintenance regime. Back, Body & Soul is yourresource to managing your body better to minimisepain, increase vitality, get into shape, get your mindsetright and stay that way! Along the way, you’ll also getsome outstanding life management advice from awell-credentialed and highly knowledgeable profes-sional practitioner in the eld. Many issues including

rehabilitation, motivation, nutrition, stress managementand getting your mojo back are included in this must-have addition to your library.Back, Body & Soul is reasonably priced at $35 (paper-back) and $9.99 (e-book) and isavailable from Amazon and Kindle books. By makingthis investment in your future you are moving your-self towards the ultimate goal of being “Simply theBest!”

The book covers topics such as:• The mental, physical and emotional effects of menopause• The case for and against hormone replacement therapy• Choices available for women to treat menopause symptoms

This is a must-have resource for all women as they embark on this stage of their life.





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B ABEWATCH

P h o t o

c r e

d i t :

T O N Y R Y A N

Matt Vaughn

NAME:Matt VaughanAGE:33HEIGHT:173cmWEIGHT:81kgHOMETOWN:Christchurch,NZ (Now in Melbourne)

OCCUPATION: Personal Trainer

What do you do for fun?I love all sports and socialis-ing with friends; going outfor a few drinks and food isup there, too. I’m not one tostay at home so I can controlcontrol my nutrition, I dothat whilst out enjoying whatMelbourne has to offer. If you could be anywhere

in the world doing any-thing, what and wherewould you be?The first thing that springs tomind was being back at WetRepublic in Las Vegas havinga six day party with my rugbymates haha! Just beinghonest!

What is your claim tofame?Well, I played rugby from theage of five with some of the

best people I have ever metand some of the best in thebusiness all over the world. Sorubbing shoulders with them issomething I will never forget.My biggest achievement ishaving our little boy.

What is the most romanticthing you’ve ever done fora woman?Easy; dropping down to oneknee to propose to Justineat the top of One Tree Hill in

Hamilton Island.

Describe your perfectnight out.Taking Justine out for somegreat food and drinks withfriends who just go with theflow and have a good laugheven if it doesn’t go completelyto plan. Time-keeping is forwork; being social andenjoying company should justflow without a watch.

What characteristics doyou most look for in awoman?She must be relaxed, look afterherself and smile more thanshe frowns. You don’t needto buy a smile and they saythe best things in life are free,don’t they? How do you stay in shape?I love to do a variety of train-ing but most of what I do is

functional resistance training.Weights, sprints and HIIT aremy foundations to lookingafter myself. I love to cook, sokeeping it healthy is theeasiest way. What’s your favouritefood?I love chicken and steak! If Icould eat dumplings all day Iwould, but I can’t. Are you currently in a

relationship?Engaged to the beautifulJustine Switalla, sorry ladies!






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BYOLIVIA AMOURGIS I PHOTOGRAPHYDALLAS OLSEN

In 2009, I attended a salesconference and was lucky enoughto listen to a motivational talkby the amazing revor Hendy, Australian Ironman champion. He told us to write down onething that we have alwayswanted to do or achieve in life. I wrote down that I wanted tocompete in a tness competition.Tat day marked the start of mycompeting journey.

S arah Davis is a go-getter; agenuinely dedicated dream

chaser. When it comes to life,she lives to exceed her ownexpectations - and shouldn’t we all?We’re born to push ourboundaries, follow our dreams andlead a life we genuinely LOVE! Andthis covergirl lives every day doingeach of the above. She has achievedexactly what she set out to do onthat day in 2009 –plus more!

“A Goal is a Dreamwith a ‘Due By’ Date”

SARAH DAVIS





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2011INBA - SPORT MODEL SA- 1st PlaceINBA - SPORT MODEL QLD- 3rd Place

ANB - ASIA PACIFIC FITNESSMODEL OVER 30’S - 2nd PlaceINBA - ALL FEMALE CLASSIC SPORTS MODELTALL CLASS - 2nd PlaceWNBF - BEST BODY SWIMSUITSA CHAMPIONSHIPS - 2nd Place

INBA - SOUTH AUSTRALIANCHAMPIONSHIPS SPORTS MODEL - 2nd PlaceNATURAL UNIVERSE TITLESBRISBANE INBA – 1st Place Tall Class Sports ModelChampion and Overall Ms Sports Model Champion2012

ANB - ASIA PACIFIC FITNESSMODEL OVER 30S - 2nd Place

ANB - SA OVER 30S FITNESS MODEL 1st PlaceWNBF - SA USA FIGURE- 1st Place and Best Female PoserWNBF - ASIA PACIFIC USA FIGURE-

• 1st Place and Best Female Poser, FitBody Novice

• 1st Place,

• FitBody Open 3rd PlaceINBF - AMATEUR WORLD CHAMPIONSHIPS-

1st place Open Figure C (Tall) Class andOverall OpenFigure World Champion Awarded WNBF

Pro Figure Card2013WNBF - PRO DEBUT -

4th Place Pro Figure

“M y proudest momentsinclude winning two

world titles, one in the FitnessModel division and the secondin the Figure division in which Iwon the 2012 INBF [Internation-al Natural Body Building Feder-ation] open Figure world title,”says Sarah. “With this win I wasoffered my WNBF Pro Figurecard. I competed in the USA as apro just recently [October 2013]coming away with 4th place inmy rst comp.”

The 172cm blonde describesherself as honest, loyal and fo-cused; someone with a genuinepassion for health and tnesswho sincerely enjoys helpingothers achieve their goals - char-acteristics only a true Oxygirlpossesses. After leaving home very youngand putting herself throughuniversity with two jobs, Sarahlearnt at an early age that if you want to achieve in life, youneed to work hard, set goals andchase them. It’s from the lessonslearned through the challengesduring that time that she beganto grow into the strong and de-termined woman she is today. Sarah spent her younger yearsembracing team sports for thecompetitiveness and sense offreedom, but discovering apassion for bodybuilding hasopened up a whole new world. Ithas provided her with a sense ofstrength and empowerment thatis seldom found elsewhere. It’s asport of “you versus you” wherethe simple challenge is to im-prove YOU each and every year. ANYONE can improve the waytheir body looks, feels and func-tions (yes, I mean you too!). Butif you’re not lifting weights forfear of getting too ‘stocky’, it’stime to let that notion go.

“If you want to change your body shape, you need to liftweights. Lifting weights willnot make you bulky,” says Sarah.“It will, however, help you buildlean muscle. The more muscle you hold, the faster your metab-olism and the quicker your bodywill burn fat.”

For Sarah, lifting weights isa blessing. The feeling of be-ing ‘strong’ and ‘pumped’ aremoney-can’t-buy sensations, andsomething she shares closelywith her husband Linc. At asturdy 93kg, Linc pushes his59kg wife to her limits at thegym; it’s a time when they focuson motivating each other to getthe most out of each and every

Follow their guidance step bystep 100% - if you’ve never givenit your all, how do you know itdoesn’t work?

Although training plays a hugepart in Sarah’s life, she un-derstands the importance of‘downtime’. On a Sunday youcan nd her walking along the beach with her husband andtwo dogs, coffee in hand, be-fore an afternoon of UFC.

It’s the quiet, calm occasionsthat help to clear her mind andprepare her for the days ahead,something that she admits shecan’t live without. It’s dur-

ing these times that Sarah canturn her dreams into her goals,for she believes that “a goal is adream with a ‘due by’ date. Youcan dream but if you don’t set atimeline then it will stay that… adream”. It’s a quote this 35-year-old lives by and it has taken herto where she is today: a personaltrainer, group tness instructor,world INBF Figure and Fitnessmodel champion, and Oxygencovergirl, but most importantly,she is an honest, understandingand committed woman – a trueOxygirl.

rep. Sarah can think of nothing better than the feeling of endor-phins rushing through her veinsas she walks out the door after asession; she feels strong, t andcondent, but it’s being able tocontinuously set bigger and bet-ter goals that keeps her going back for more.

“The key to keeping motivatedis to always have a clear visionand goal,” says Sarah. “Write your goals down and put themsomewhere where you can seethem every day. Visualise your-self every morning and everynight achieving your goal.”

What if you can visualise yourgoal, but don’t know where toeven start? As a personal trainer,Sarah’s life is tness and she un-derstands just how confusing itcan be for EVERYONE at times – not just those who are startingout. There is a constant ow ofnew information, research re-sults, ‘diets’ and tness regimesthat guarantee to ‘get you in the best shape of your life’. Sarah be-lieves in doing your research andremembering that consistency – with both nutrition and train-ing - week in and week out isthe key. If feasible, nd a coach;someone you can trust and has your best interest at heart.


OxygenWomensFitness oxygen_magazine Oxygen_MagazineW o r l d M a g s . n e t W o r l d M a g s . n e t





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By Michelle Koen

So often I hear fitness and figure competitors say“there’s got to be a better

way”. I know for years I utteredthe exact same thing whilechatting on the treadmill. If youhaven’tuttered this phrase before, you’re lucky. For many competi-tors it seems harder and harderto get ready for a show. If you’rea novice competitor, the struggle post-competition can be a realhurdle to competing again. As aresult, people - myself included- have tried all sorts of differentdiet and supplementation protocols searching for thatelusive ‘secret’ to weight loss.

30 | March 2014 | oxygenmag.com.au W o r l d M a g s . n e t W o r l d M a g s . n e t




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Section title

Tis struggle isn’t just ortness and gure competitors;

many women have struggledwith yo-yo dieting and beenon similar meal and exerciseplans even though they arenot competing. Many womenwill diet or a big event,holiday or wedding, onlyto nd they rebound veryquickly. Te next step aferthe rebound, or most, is toget back on the diet again. Testruggle to attain a lean body just gets harder. Te at lossseems slower than last time.Ten there are the boring andrepetitive ood choices, soyou go off the diet, gain body

at and the cycle repeats. Inthis situation there are twoobstacles getting in the way osustained success: limited andrepetitive ood choices andextended periods in a caloricde cit.

When aced with a list o‘good’ oods (that is, the oodsthat are ‘on the diet’, and a listo ‘bad’ oods - everythingelse) we can ofen eel trapped

in a ‘diet jail cell’ and the needto break out can be great. Howofen have you been told thatyou shouldn’t eat somethingbecause it’s ‘bad’ or you, onlyto nd yoursel sneaking atiny - or not so tiny - taste?Maybe that tiny taste turnsinto another, then anotherbecause our next meal is goingto be ‘oh-so boring’, so we’dbetter make the most o it -we’ve started now.

Ten there are the ‘good’oods; the ones that will

make us magically lean andtoned. Let me guess? Chicken,broccoli, asparagus, sh, oats,brown rice... I’m sure youhave a list o your own. Weeat meal afer meal o these‘good’ oods because they’re‘healthy’. At rst we mightnot mind the ood; we might

add some extra spices to mixthings up a bit, but in the end

there’s only so many ways to

make a chicken salad. Whilethis is all going on, we’re ofeneeding our loved ones andriends. At some point the

diet becomes unsustainable. Iscooking one meal or yourseland one meal or your lovedones healthy? Is eating thesame 15 oods over and overagain healthy? It’s time to stoptelling ourselves that there are‘good’ and ‘bad’ oods. Oncewe are able to get rid o theblack and white thinking andbecome more exible, theurge to rebel will become lessand less.

Let’s ace it, we all love to eat

and want to be healthy with agood relationship with ood.Tis is where exible dietingcan be a blessing; rather thanhaving speci c oods to eat,set your own macro and mi-cro goals. Macronutrients arecarbohydrates, bre, proteinand at; micronutrients are vitamins and minerals such ascalcium and vitamin C. Tismay sound quite complicatedand time-consuming, but howyou work it and the oods youchoose to eat are up to you.Tere are many smartphone

applications which will let youtrack your macronutrients andcheck that you are reachingyour recommended dailyintake o micronutrients.

I you are new to exible diet-ing or are very busy, you might

nd yoursel a hybrid betweenexible dieting and a more

repetitive meal plan. Some oyour meals might be the samethroughout the day whenyou’re very busy, and you mayadd variety by choosing somequick dinners to share with

amily or riends afer work.Te key here is to plan ahead.Te advantage being that you

can choose your own oodsand change them daily orweekly. I something comesup, you can be exible.

So, how do you determinehow to set up your macronu-trient and calorie goals? Te

rst step would be to examinewhat you are currently eating.

rack everything you eat anddrink or a week. Tere aremany apps or smartphones

which let you do this, makingit a simple and pain- reeprocess. I you’d pre er, youcan jot your meals down in anotebook and tally them up atthe end o the day. Once youknow how much you’re eatingeach day on average, you canmake this your daily goal andstart adding some exibility tothe oods you choose.

Te other reason to trackwhere your calories andmacronutrients are is to assesswhether you really have ‘room’to drop them any urther.

“It’s time to stop telling our-

selves that there are ‘good’ and‘bad’ foods. Once we are able toget rid of the black and whitethinking and become more

exible, the urge to rebel willbecome less and less.”





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A lot of women fall into thetrap of spending too muchtime in a large caloric de cit.If you’ve been in de cit formore than a few months, itmay be time to take a breakfrom dieting. Our bodies areconstantly trying to adaptto the amount of energy weconsume and use. Tis is whywe hit plateaus when dieting.Essentially, we are becomingmore effi cient with the foodwe are eating. o lose moreweight we can reduce theamount of fuel we take in orincrease the amount of fuelwe burn, or both, so we canbreak past this set point. Teproblem is that our bodyis constantly trying to play

catch-up. It wants to keep usalive no matter what. Eventu-

Michelle has competed inboth figure bodybuildingand powerlifting and lovesto live a busy, active life.Michelle is passionateabout teaching peopleto cook simple, delicious,healthy recipes; fast.

“A lot of women fall into the trapof spending too much time in a

large caloric decit. If you’ve beenin decit for more than a few

months, it may be time to take abreak from dieting.”

ally, if we dip low enough forlong enough, it will start shut-ting off non-essential bodyfunctions to preserve itself. Abody that once burned 2,000calories can now run effi cient-ly on 1,500 calories or less.

If you’ve struggled with losingweight despite spendinghours working out and eatinglike a sparrow, it might betime to teach your body tobe less effi cient with its food.Just like the body can adapt todecreases in food, it can alsoadapt to gradual increases.Tis isn’t an invitation toditch the diet and go on afrenzy. Consistency is just asimportant when reverse diet-

ing as it is when trying to loseweight. Te name of the game

is to limit fat gain. By makingsmall weekly or fortnightlyincreases to calories andmacronutrients and waitingfor weight to stabilise, youcan add signi cant metaboliccapacity over several months.Tis is a slow process and cantake longer if you’ve been ina deep de cit for a prolongedperiod of time.

Be patient; the time spentis worth it and the rewardis more food and an easierdieting process. Te changesyou are making should lasta lifetime - not just for a 12-week transformation. Manypeople have found the processlife-changing and liberating.

Have a plan, execute it, trackit and work with others tohold yourself accountable.

Healthy Helpings is Michelle’slatest book, packed with easy-to-prepare meals and tips onpreparing, freezing and cookingahead. It doesn’t matter if you’rea serious athlete, bodybuilder,

gure competitor or just some-one who wants to look and feelbetter. Tese recipes are for you.Available atwww.healthyhelpings.com.au and in selected gyms and healthfood shops.





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8/9/2019 Oxygen.03.2014.au


By Sue McLaurin

Did you know that makeup artists use subtle tricks to changethe shape of the face of their clients? By using contouring andhighlighting we can emphasise certain features, and detract fromothers. We can make an asymmetrical face look more symmetri-cal, thin down a wide nose, emphasise cheekbones and more!

How does it work?Well, light brings things for-ward (or HIGHlights them),whereas dark shades makethings recede. So, when weare shaping the face withmake-up, we use a lighter co-lour (or a highlighter) to makethings more noticeable and adarker colour to make thingsless noticeable.Some of you may be familiarwith the most popular and

widely used type of contour-ing, using bronzer or a darkerpowder under your cheekbones to make the hollow of your cheeks seem deeper, andtherefore your cheekbonesmore emphasised. Anotherpopular trick is to use a shim-mery light colour just underthe eyebrow to highlight the brow bone.

The important thing toremember when doing anyhighlighting or contouring isto do what works with YOURface. Don’t just copy what your friend or a celebritydoes; your face isn’t the sameas hers, and her contour andhighlight may not work for your face.The rst thing to do is deter-mine your face shape. Thereare six recognised face shapes:

oval, round, square, diamond,pear, and heart. To determine your face shape, pull all yourhair back from your face andlook in the mirror. Imaginedrawing a line down the mid-dle of your face and anotheracross your face at the tip of your nose. Then also look atthe width of your face across your forehead (from temple totemple), and across your jaw.

Beauty

A l l I m

a g e s s

S h u

t t e r s t o c k






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If you are having troubledetermining your faceshape, don’t worry, manyof us are a combination ofseveral.Once you have determined your face shape, you canthen consider where to ap-ply any contour or highlightto reshape your face. Thesupposed ‘ideal’ face shapeis an oval, so you can usehighlighting and contouring

to trick the eye into seeing your face shape somewhatdifferently.

BEWARE, however. Whendoing make-up for photog-raphy, particularly blackand white or for the stage,a make-up artist will goquite heavy-handed withcontouring on their client.If you contour too dark anddon’t blend properly youmight get strangers comingup to you in the streetwanting to wipe the dirtymarks off your face!

The oval face islonger than it is wide,but around the samewidth at the forehead

and jawline.

The round face is aswide as it is long.

The square face is thesame width at the

forehead, middle and jaw.

The diamond face iswider at the middleand narrow at the

forehead and jaw.

The pear-shaped faceis narrower at the

forehead and wider atthe jaw.

The heart-shapedface is wider at the

forehead and narrowat the jaw, comingdown to a pointy

chin.

“The important thing to remember whendoing any highlighting or contouring is to do what works with YOUR face. Don’t just copy

what your friend or a celebrity does; your face isn’t the same as hers, and her contourand highlight may not work for your face.”

Beauty





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1. Apply your usual foundation and set withtranslucent powder.

2. Using a powder a couple of shades darker than your skin tone (you can even use a LIGHT taupecoloured eyeshadow here), and an angled pow-der/blush brush, apply just BELOW your cheek-bones, from the hairline by your earhole anglingdown towards your mouth. You should stop justunder the apples of your cheeks.

3. If you’re having trouble finding where to apply the

contour colour, you can use your finger to feel yourcheekbone, and the angle it runs on.

4. Using the same brush, blend this colour downtowards your jawline. You don’t want it to looklike a stripe.

5. Next, apply your usual blush to the apples of yourcheeks, and blend over the top part of this contourpowder and up into your hairline (the two coloursshould blend together; you don’t really want it tolook like two stripes!)

6. Lastly, you may choose to apply a shimmeryhighlighter powder on the TOP of the cheekbones;again, go easy with this product - less is more.

7. If you’ve been a bit heavy-handed, remember, it’sonly make-up; you can always wash it off and tryagain. If you’re in a bit of a rush, though, you canapply translucent powder over the entire area andblend, blend, blend…

8. The key here is to only use a little bit of product

and stay within a few shades of your actual skintone.

“BEWARE, however. When doingmake-up for photography, partic-ularly black and white or for the

stage, a make-up artist will go quiteheavy-handed with contouring on

their client. If you contour too darkand don’t blend properly you might get strangers coming up to you in

the street wanting to wipe the dirtymarks off your face!”

Contouring Your Chee kbonesAs I mentioned earlier, one of the key areasthat people like to contour is the hollow of thecheeks. Follow this easy step-by-step to haveyour cheekbones pop out! (Not recommendedfor heart-shaped faces, or for those lucky fewwith super high cheekbones already!)

TOP TIPS:

If you have a heart-sha ped face, contour the sidesof your forehead to thin it down a bit.If your nose is wide, a little highlighter down thebridge and contour on the sides will thin it.To emphasise your jawline, contour beneath andblend down your throat(not onto your neck though).







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When working with differ-ent tones of eye shadow, youcan also use the principles ofcontouring and highlightingto emphasise your eyes orchange their shaping.Many of you probably dothis without even reallyrealising it when you apply a

darker colour eye shadow inthe crease of your eye.There are times when, as amake-up artist, I can use con-touring and highlighting toreally make my clients’ eyes‘pop’. A few issues ago wetalked about colour and whatcolours to use on your eyesto make them pop. Almostas important is WHERE youplace the different colours/shades.

If you have close-set eyes,use the darker shades on theoutside of your eyes, whichwill draw your eyes out.If you have wide-set eyes,use darker shades on the in-ner third to narrow the area between your eyes.If you have deep-set eyes,

don’t use a dark colour in your crease, it will only makethem look deeper. Instead,line your lash line with adarker colour, and use alighter colour on the lid andin the crease.REMEMBER, we all have dif-ferent faces, different shapesand different features. Butit’s fun to play with make-upand see how you can makethose subtle changes! Get

in front of your mirror, play,experiment, and enjoy!

Sue McLaurin is a free-lance, professional hair andmakeup artist with over 10years experience within thefashion, TV and advertisingindustries.Visit www.smmakeup.comfor further information.

Contouring Your Eyes

“When working with differenttones of eye shadow, you can alsouse the principles of contouring

and highlighting to emphasise your

eyes or change their shaping.” “Get in front of your mirror, play,experiment, and enjoy!”





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Transformatio n

On paper, 2011 should have been a pretty amazing year. I was happily married with a wonderful pre-schooler and newborn, working in the companythat I founded and on track for ‘having itall’. But in reality, I was miserable. Afterrealising that misery was the catalyst, Itook the steps I needed to change my lifeor, more accurately, to save it.

I have struggled with body image my whole life.Feeling too fat was a constant in my life, evenwhen it wasn’t true. But as an adult it certainlydid become a reality. After my wedding theweight started creeping up and when we hadour first son the ‘baby weight’ came off butwas quickly replaced by the ‘sitting-on-the-couch-all-day-eating-biscuits weight’.

With business partners, I started a small business that required a lot of attention, both at home and in the office. I simply

felt I was too busy to exercise; our dietwas almost exclusively convenience andpre-packaged foods. Health and fitness wasdefinitely not my priority.

While pregnant with our second son, I feltreally unwell. Being signif icantly overweight andpregnant certainly contributed to a less than enjoyablepregnancy. I barely moved at all for the whole ninemonths. I craved sugar in crazy amounts and would eat boxes of ice creams while justifying my actions with thenotion that I would just lose the weight after the baby was born - I didn’t.






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Six months after the baby was born Istill looked heavily pregnant and was bingeing terribly. I decided to brave thescales. When I saw 112kg I sobbed; it

seemed hopeless. Out of desperation,I spoke to my GP and was prescribed aweight loss medication. The side effectswere so extreme and scary that I lastedless than a week. I researched weightloss surgery options but struggled tocome to terms with the drastic nature ofit and was afraid.

The only solution that stacked up wasthat I was going to need to do thisthe hard way. I would need to changemy diet and maybe even exercise!

I researched and joined an onlinechallenge that provided nutrition andexercise plans suitable for beginners andcommitted myself to it. I had to take my before photo. Again, I saw the imageand cried; six months after the birth ofour youngest and I was bigger than ever.

The first few weeks were a shock. Irealised that I had been eating FEWERcalories than was suggested for me, but the foods I was eating were fattyand nutritionally worthless. This ledto constant cravings, binges and longperiods of not eating during the day. Thesudden switch to clean, close to naturefoods eaten regularly made me feel AMAZING.

Exercise was harder; at 112kgeverything was hard, and with noprevious experience in sport orfitness I really struggled to findanything enjoyable about it at all.

As I continued plugging away,

the weight slowly but surelystarted coming off; my skin was

clearer, concentrating was easier andI was definitely shrinking. My onlineprogram ran in 12-week blocks and bythe end of the first one I had lost over15kg! I signed up for subsequent rounds,loving the challenge of maintaining mynew way of eating but also getting moreinterested in the exercise challengesand testing my f itness regularly. Myvery first t imed 1km run took over 11

minutes; pretty soon I was running akilometre in just over five!

During this focus on changing my body and health, amazing things happened. As Ilearned to focus on my own worth and improving my self-confidence, I was betterable to be assertive. While overweight, I would often take the path of least resistanceand avoid confrontation, even when I was right. When an issue arose in the business

that required me to take an active stance against my business partners, as hard as itwas emotionally, I knew that I was able to be strong. Having faith in my ability todo what was right against adversity was a surprising side-effect of learning to valuemyself. It was here that I learned to really understand the squat as the perfect analogyfor life: it’s about standing back up after something heavy takes you down.

As a parent, the changes I saw in my husband and children as they ate the samehealthy foods as me did nothing but encourage me to continue; my changes wereexactly what our whole family needed. Our favourite family dinners are stir-fries,healthy curries and barbeques with lean meats and salads. As we decreased sugars andconvenience foods, everyone’s moods improved, the children began to find learningeasier and life became generally calmer!

By late 2012 I had lost around 35kg. I felt amazing; my health was fantastic but I felta bit stuck with my physique. I was clearly smaller in dimension but still had lumpsand bumps that I wasn’t happy with. I felt like I was just a smaller version of the obese

woman I had been.I engaged a personal trainer on the recommendation of a friend. Corey is a bodybuilding coach and was a shock to the system as I had never had a single personaltraining session OR set foot on the weights floor of a gym in my life. From the firstsession I was hooked. Training with weights saw immediate changes to my bodycomposition and I began sculpting the body I used to only dream of. After just f iveweeks training with a PT and heavy weights I had reached my initial goal weight andwas thrilled at the tone and strength I had achieved.

It was this experience that has led to the next great change in my life. Now, as aqualified personal trainer, it’s important to me to instil in people the confidence totake the steps to change their lives. However slow or small those steps are, they are allimportant.

To this day I have lost 45kg in less than 18 months; I am now looking forward to notonly training for the stage. I love challenging myself, seeing my muscles grow andthe definition increase as I reduce my body fat percentage. But most of all I love thatin making the decision to change my weight I changed not only my health, but my business passion, and my family’s happiness and future all in one!

I felt amazing; my health was fantasticbut I felt a bit stuck with my physique.I was clearly smaller in dimension but still had lumps and bumps that I wasn’t happy with. I felt like I was just a smallerversion of the obese woman I had been.

I love that in making the decision to change my weightI changed not only my health, but my business passion,and my family’s happiness and future all in one!





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“Wow, you’re lucky” are probably the three mostoffensive words you cansay to any successful

gure competitor orbodybuilder.What the public sees is the glitz,the glamour and the spectacle of

gure contests. What they don’tsee are the hours ofendless training,tedious meal preparing andeveryday‘life’ issues

that go onbehind thescenes.

Behind the Mask o f a B Y MARK O T TOBRE

Mark Ottobre is the owner and directorof Melbourne’s premier personal trainingstudio, Enterprise Fitness. He is a PICP Level4 coach and BioSignature Practitioner,specialising in training and prepping femalecompetitors. He has trained numerouscompetitors to victory and has been coachingJanet since 2007.

E N T E R

J A N E T K A

N E ;

F O U R T I M

E

M S . A U S T R A L I A

A N D T H R

E E T I M E

M S . O L Y M P I A .





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It’s easier for you, Janet.” As Janet’strainer since 2007

I cringe when I hearthese words. One

thing you can’t coachadults is attitude, andif you took all of Janet’sachievements away, it’sher attitude that wouldmake it only a matterof time before shereclaimed them.

As Janet is a motherof two small children,

a wife and oneof Australia’s topENJO consultants,her life containssimilar stresses thatmost women face.However, it is Janet’scommitment toexcellence in all areasof life that enables herto achieve outstanding

results.

As any mother, hergoal is to be a rolemodel for her childrenin both health andfitness, and in havinga positive attitudetowards life.

People can look at

someone like Janetand say “It’s easy forher”; however, I havecome to realise it doesnot get easier for Janet,it gets harder. Janetis constantly seekingout bigger challenges. After winning herfirst Australian titleshe set her eyes firmly

on the Olympia. After

winning the Olympia,she made up her mindthat she wanted to be one of Australia’smost decorated figure

champions, andwith four Australiantitles, three Olympiatitles, two all-femaleClassic titles and ANB Australasian Ms AsiaPacific titles she is wellon her way.

This year Janet hadthe added pressure

of having to ‘live upto the expectation’ ofpresenting - yet again -a better physique thanin the years before. As her coach, I cantell you that Janet isoften her worst enemy.“Am I lean enough? Am I too hard? Aremy legs better this

year?” she oftenasks when seekingimprovements.

I always try to makewomen aware of thefact that no matterthe level youare at, you willhave doubts.It’s normal

and Janet(yes, even ather level) isno exception.However,where mostgirls gowrong and Janet

prevails is what she does with those doubts; toher it’s all ‘learning’. She never lets her doubtsget in the way of her plan; it’s not ‘I can’t’, it’s‘HOW can I’?

In fact, Janet will be the first to point out thatin the Kane household saying “I can’t” is theequivalent of swearing - it’s simply not allowed.

So here’s the part where I pretend that Janetis some kind of genetic freak, and to do whatshe has done is simply unattainable by meremortals. Sorry to disappoint you; Janet is not agenetic freak. Take it from someone who knows Janet well; the only thing freaky about Janetis her work ethic. She has the simple ability todo what it takes; no questions, no excuses. Asher coach, more often it’s a case of pulling backthe volume and intensity so Janet doesn’t burnherself out.

Where most girls go wrong andJanet prevails is what she doeswith those doubts; to her it’s all‘learning’. She never lets herdoubts get in the way of her plan;it’s not ‘I can’t’,

it’s ‘HOW can I’?”

P H O T O B Y M E L I T A J A G I C

P H O T O B Y P A U L M U L L I G A N





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Diet Janet’s diet is very simple. Being gluten-and dairy-intolerant, she had to beextra careful in her food selections. Butin a nutshell Janet’s meals look like:Pick a quality protein source: chicken,

sh, red meat, game meat or eggs.Pick a vegetable or salad: brocco-li, cos lettuce, tomato, celery, etc(basically anything that is green)She does not count calories.

Meal One (around 8am before training)Kangaroo llet or chicken breast llet(palm size; 150-200g) with baked sweetpotato (100-150g).If it is a big muscle group training day,such as legs or back, she will increase

this amount to about 200g or rotate it forgluten-free oats (two cups).Train 9.30amPost-training super-shred protein shake.

Meal Two (around 12 pm)Chicken breast llet (160-200g)with mixed salad (lettuce, carrot, redcapsicum, cucumber, chia seeds, tomato,mushroom and lemon juice).1 cup of cooked rice (60/40 brown and

white rice mix)Meal Three (about 3pm)Chicken or white sh with another salad.

Meal Four (about 6pm)Kangaroo, turkey breast, sh, or chickenbreast with cooked vegetables or salad.Meal Five (about 8.30pm)Another lean protein with salad.Before bed

Night time shake

She doesn’t let herself starve and realises that to build muscle youmust perform optimally in the gym. After all, the reason why Janetdominates is because she has the muscle; it’s not a diet contest.

Contest preparationJanet has the same as above except she will cycleher carbs into low, medium, high and ‘no’ days.She will have meat or sh and either vegetables orsalads for each meal.Her high-carb days can involve her favourite,

Crunchola, which she could eat an entire box of.As Janet is very lean, when starting the carb cyclerotation, after a high carb day she always comesin leaner on skin folds. Again, I track and measureJanet’s progress to make sure she is hitting the

right targets.Janet eats more during competition preparation- not less. Meal timing becomes every two hoursbecause of increased appetite and training volume.

“Firstly, you need to believe in yourself and the recipe needed in order to achiev

what you want. I would never havethought I could go from being overweighto a world champion,” Janet said.

“But I knew that if I set my mind tosomething and just tookone step ata time thengreat resultswould come.Take steps thatcreate healthyhabits and

become a betterYOU. Looking greatand years younger issimply a by-productof great health. Thecompetition is simply

a way of chal-lenging yourselfto keep improv-ing. Without achallenge, there isno reward

Pre-Comp TrainingDay 1– Legs

1. Squat with pause at bottom;6-8 reps, 3 sets

2. Leg press; 5-7 reps, 3 sets3. Leg extension; 8-10 reps, 3 sets4. Leg curl; 3-6 reps, 3 sets5. Glute/hamstring raise; 6-8 reps, 3 sets6. Leg curl; 10-12 reps, 3 sets

Day 2– Shoulders/Back1. Military press; 5-7 reps, 4 sets2. Push press; 5-7 reps, 4 sets3. Chins pronated, lean away;

5-7 reps, 4 sets

4. Lat pull-down; 12 reps, 4 sets5. Behind the head barbell press

(seated); 10-12 reps, 3 sets6. Lat raises; 15-20 reps, 3 sets

Day 3 – Arms1. Barbell curl; 6*6 reps, 4 sets2. EZ-bar curl; 8*8 reps, 4 sets3. Close grip bench; 6*6 reps, 4 sets4. Skull crushers; 8*8 reps, 4 sets5. Incline dumbbell curl;

10-12 reps, 3 sets6. Rope push-down; 10-12 reps, 3 sets

Day 4 – Legs1. Squats; 6*6 reps, 4 sets2. Leg extension; 8*8 reps, 4 sets3. Stiff-legged deadlift; 6*6 reps, 4 sets4. Leg curl; 8*8 reps, 4 sets5. Walking lunges; 10-12 reps, 3 sets6. Standing calf-raise; 10-12 reps, 3 sets

Day 5 – Chest/Shoulders1. Incline dumbbell press; 6*6 reps, 4 sets2. Cable cross-over; 8*8 reps, 4 sets3. Lat raises; 8*8*8*8 reps, 4 sets4. Dumbbell rear delt raises;

8*8*8*8 reps, 4 sets*Drop weights between reps

Janet’s message tofemales wanting tocompete is to dream big,

real and clear pictures.

TrainingAs far as training goes, I rotate Janet’s training into3-4 week blocks. Depending on where Janet is inher prep will determine what type of training shewill be doing. For example, just after a comp I’lleither instruct Janet to take a week off or begin

a functional strength phase (6-8 reps). From thefunctional strength phase she may go into either arelative strength phase (2-4 reps) or a hypertrophyphase (8-12 reps).

Janet’s pre-comp training is vastly different tothe above; volume is greatly increased. Below areexamples of Janet’s pre- and post-comp trainingroutines

Post-Comp Training ngDay 1 – Upper Body

1. Seated military press; 8-10 reps, 4 sets2. 2-part lat pull-down; 8-10 reps, 4 sets3. Cuban press; 6-8 reps, 4 sets4. Seated row; 8-10 reps, 4 sets5. Push-ups on dumbbells;

12-15 reps, 3 sets6. Flyes on Swiss ball; 12-15 reps, 3 sets

Day 2 – Lower Body1. Cable split squats; 10-12 reps, 5 sets2. Leg curl; 8-10 reps, 5 sets3. Peterson step-up; 12 reps, 4 sets4. Seated good morning; 8-10 reps, 4 sets5. Hyper extension; 12-15 reps, 3 sets6. Standing calf-raise; 12-15 reps, 3 sets

Day 3 – OFF

Day 4 - Arms

1. Hammer curl; 8-10 reps, 4 sets2. Decline lying triceps extension;8-10 reps, 4 sets

3. Reverse grip preacher curl;8-10 reps, 4 sets

4. Single arm cable extension;8-12 reps, 4 sets

5. Concentration curl; 8-12 reps, 3 sets6. Tricep rope push-down;

8-12 reps, 3 setsDay 5 – Upper Body

1. Lat pull-down; 8-10 reps, 4 sets2. Dips; 8-10 reps, 4 sets3. Straight arm lat pull-down;

8-12 reps, 4 sets

4. Arnie press; 8-10 reps, 4 sets5. Partial lift with plate; 12-15 reps, 4 sets

Day 6 – Lower Body

1. Front foot elevated dumbbellsplit squats; 10-12 reps, 5 sets2. Leg curl; 8-10 reps, 5 sets3. Poliquin step-up; 15-25 reps, 4 sets4. Stiff-legged deadlift; 8-10 reps, 4 sets5. Reverse hyper; 12-15 reps, 3 sets6. Seated calf-raise; 12-15 reps, 3 sets

Day 7 – OFF

P H O T O B Y M E L I T A J A G I C








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H ave you had a day where you feel totally distracted and powerless? And the pattern seems to repeat itself over and over again! By taking note of your stateand how you feel daily, you can become aware of your emotions, your physiology

and what drives you. In addition, distractions that use your power often come as a result of unmet needs and it is important to note that they form an important part of your whole personality. It is about knowing where your power goes and then having theability to create change in line with the focus in your life. This article will share some

ideas with you to increase your own personal power.

BY GEOFF EDWARDS

Motivation





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Power needs to come from within you. It can’t come from anyone giving

it to us or from us leaching it fromothers - power by association is nottrue power at all.

Motivation





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Know Your Needs

The foundation for your ‘personal power’ comes from your identity, valuesand needs. Based on earlier work of the psychologist Abraham Maslow, ahierarchy of needs was identified starting with basic needs such as food,

clothing and shelter, and then moving through to self-actualisation. Whenwe know this, we then have an understanding of how to manage ourselvesand what we need in our lives. Also, if you have unmet needs and they arenot satisfied, these needs could become suppressed and people sometimesresort to other things as a ‘cover-up’, such as alcohol and smoking. We canalso find opportunities to pass on this ‘shadow effect’ of unmet needs toothers which can cause issues in relationships. So it is important to allowall of your needs to be satisfied as this ‘ is’ your true character.

Power From Within

Power needs to come from within you. It can’t come from anyone givingit to us or from us leaching it from others - power by association is nottrue power at all. However, that’s not to say that you shouldn’t tryto associate with powerful people to learn, to receive guidance. It isimportant to understand, though, that you are responsible for yourown power alone. Riding on the coat-tails of someone else is notenabling your own life; you’re just tying your worth and value tothat of someone else.

Many of us lose out on claiming power in our lives because we leak it. It’s very insidious, but it happens;and in many cases, it always seems to revolvearound relationships. Think about the peoplein your life; the ones that you hang outwith, that you claim to be your best friends,

your closest allies and possibly your familymembers. Now if I were to ask you which ofthose relationships exhaust you, I’m pretty sure you’d be able to rattle off a few names. “Oh yeah,they always have a comment about what I doin my free time, or how my ideas are a bit outthere!” These people are drainers. They arenegative relationships that do nothing butsuck your energy and do nothing to buildup your own person. Stop leaking powerthrough negative relationships and makesure the important relationships you haveare with people who build you up as you

build them up.If you want to claim inner power in yourlife, you need to accept yourself; youneed to hold yourself up over all thethings this world throws at you. Youhave no requirement to prove yourworth and value to anyone. Let’s faceit: most people are not aware of theincredible power that they possesswithin. You need to declare who youare and what you value, and thencommit to living that out everyday in every situation. That is our

inner core; our centre that cannot be compromised. Once you I f y o u w a n t t o c l a i m

i n n e r p o w e r

i n y o u r l i f e , y o u n e e d t o

a c c e p t y o u r s e l f ;

y o u n e e d t o h o l d y o u r s e l f u p o v e r a l l

t h e t h i n g s t h i s w o r l d t h r o w s a t y o u .

Y o u h a v e n o r e q u i r e m e n t t o p r o v e y o u r

w o r t h a n d v a l u e t o a n y o n e .

Motivation





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have that, you knowhow to respond in

any situation.So, do not miss

out on theopportunity

to work

on yourinternalpower.

Sabotaging your SuccessWe all experienceebbs and flowson our journey to

be a success. Whatwe need to realise,

however, is howoften we experienceconsistent patternsthat prevent us frommoving ahead. We do

hear of many cases whereindividuals - or celebrities,for example - achieve fame,fortune or success very

quickly and sabotage takesplace. What this is saying isthat these individuals are notcomfortable with this levelof success and what needs to

be understood is their patternof behaviour: how often doessabotage takes place? What are theunderlying beliefs about success?For instance, is there a fear aboutbeing successful? We need to lookat where we have been successful,decide what success means for us,and use this as a way of changingunproductive conditioning. Byrecognising small steps you take,this will accumulate into amazingoutcomes where you can createchange.

Create Certainty

After you have done somework on building your own

personal power, there may be some aspects where you find it diff icult to free your mind from obstacles.

Remember that it’s all a stateof mind and changing your mindcan be done very quickly. Theway you see the world is based onour mental images, sounds and

feelings. By shrinking the ones you don’t want and expandingthe ones you want you can createamazing changes. Pay attentionto the images you create when you are stressed and make themsmaller; move them far away

and make them fuzzy and dim.Replace them with more relaxingimages and make the new images big, bright, colourful and vivid.Change the tone of your innervoice and make it ridiculous, sothat instead of it sounding stressed,it sounds like Mickey Mouse, ormake it a deep, seductive tone. Usethe laughter filter to frame everystressful situation in a humorousway. What you are really doingis changing your mental CD. Also, by knowing your internalcommunications: your rules,references, beliefs, perceptionsand associations; you can createa change model that you can usein an instant for yourself. Withthe addition of anchoring andreframing, you can recreate thatchange and overall develop newmodels for sustainable success.Then by knowing yourself, youcan work with others to createoutcomes that are beneficialoverall.In working with a client recently,I was able to change an upsettingsituation into one of certainty. Theway this worked was to take animage of the upsetting situationand have it replaced by the idealimage. It worked very well in oneto two sessions and now this clientis untroubled by the situation; therelationship has totally changedtowards the other person, byher (the client) being totallyappreciated.Overall, it is important to take noteof how you feel daily and whether you are driven or distracted, andto note what distracts you. Also,what are your beliefs, attitudes and behaviours when you are feelingdistracted? Knowing patterns of behaviour and how you operatedaily

leads you to new awareness andgrowth. Studying and practisingthe habits of successful and drivenindividuals creates the rightmindset for success. In addition, by arranging a support networkon your journey to success you

can increase your drive andmotivation.

Keep it in balance

We all live very busy lives. One ofthe most important steps to takewhen your life feels unbalanced isto check where your life is headedtoday. Find a quiet place and close your eyes for a few minutes toreflect on your life. When you’reready, imagine climbing into the

basket of a hot air balloon andtaking a virtual ride. As you floatover your life, what do you see?What do your days and nightslook like? Where’s the activity?Where’s the stress? Where’s the joy? Who are you? Does what yousee align with what you’d like your life to look like? When you’reready, gently f loat back down fora safe landing. Take note of this asit will assist with developing yourown ‘life wheel’ and allow you

to discover where there may bean imbalance. Putting too muchenergy into one area may lead toshortfalls elsewhere.

The way you see theworld is based on our

mental images, sounds andfeelings. By shrinking the ones you don’t want and expanding

the ones you want you cancreate amazing changes.

Personal Power Tips

• Assess where your power isbeing lost

• Understand how you canalter the balance in your life

• Have clarity on your trueneeds

• Know when sabotage occurs• Create certainty for all

situations• Alter unproductive mindsets• Ensure total focus

If you are interested indeveloping your

own personal power package, please contact me via

[email protected] Also, I welcome any feedbackon my articles, or suggestionsfor future topics. In addition,if you would like to share any

successes that you feel excitedabout, please let me know.

Geoff Edwards is an internationally accredited Life Coach withover 25 years of coaching experience who can support you on

your journey to success with results that last. He can also becontacted through his websitewww.geoffedwards.net

Motivation





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Health

Part IIIPSYCHOLOGICAL ASPECTS OFWEIGHT REGAIN BYDR. LAYNE NORTON

PHD NUTRITIONAL SCIENCES





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Health

In the rst two articles of this serieswe discussed why the typical way people diet can actually lead to complete regain of weight and, in many

cases, body fat overshooting - whereby people gain signi cantly more weightthan they ever started with. I discusseddata demonstrating that the numberof times people attempt to diet duringtheir lifetime actually predicts how much body fat they gain during their life!

In the second part of our series we discussed thephysiological mechanisms of adaptation to typicallow-calorie, super-restrictive dieting that actuallysets people up for massive weight regain in thepost-diet period. But what about the psychologicaladaptations of low-calorie, exclusion dieting? I oncehad someone ask me to put together the ‘perfect’nutritional program and to ‘take psychology out of itto assume perfection’ to which I replied: “You cannotseparate the psychological from the physiological, it’snot reasonable to assume that, NO ONE is perfect.” Ithink it’s important to once again bring up the pointthat the best solution for weight loss is not a dietthat is ‘perfect’ (clean eaters, are you listening?), buta diet that is most effective while still being able tobe integrated in to one’s lifestyle.

We have already covered how typical exclusion-typediets that are very low in calories set you up forweight regain post-dieting. Part of the reason they

result in weight gain is the psychological adaptationsthey induce. Quite literally, a portion of weight re-gain is in your head – speci cally, the hypothalamus.In fact, the arcuate nucleus of the hypothalamusundergoes signi cant changes in neuronal activityand expression of transmitters in response to alarge energy de cit (1). Furthermore, these changespersist even after long-term weight reduction. Thesechanges project a signal of energy depletion whichencourages weight regain.





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The resul ts o f these beha viours

can be disas trous. In eigh t

years I ’ ve worked wi th o ver

a thousand people and ha ve

seen some who do super-re-

s tric ti ve, e xclusi ve die ts de-

velop unheal th y rela tionships

wi th f ood and binge ea ting

disorders. These disorders are

so bad tha t o f ten people f eel

ins tan t guil t f or consuming an y

f oods tha t are no t considered

‘clean ’or ‘good. ’ Because the y

f eel guil t y, the y nd com f or t

in... you guessed i t, more f ood.

O ver time, people slo wl y pack

the weigh t back on and in

man y cases, end up hea vier

than the y s tar ted.

In the rs t three ar ticles o f this

series, we ha ve talked abou t

ho w t ypical die ting pro tocols

ma y ac tuall y wind up making

you worse o ff than you were

be f ore you s tar ted tr ying to

lose weigh t. B y no w I ’m sure you are asking: “ Tell me wha t

to do to pre ven t this alread y! ”

In the ne x t t wo ar ticles, we

will discuss s tra tegies f or

permanen t weigh t loss and

me tabolism main tenance.

Health

Dr Layne Norton owns BioLayneLLC, a consulting companyproviding elite coaching servicesto physique competitors andathletes. In addition BioLayne LLCconducts seminars and camps fornutrition and weight training. Heholds a PhD in Nutritional Scienc-es and a BSc in Biochemistry, andis also a competitive natural probodybuilder and powerlifter.

Author Bio





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Detox FF

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Nutrition

Do you wan t to know my secret? It’s a little methodI use that has enabled meto stay in great shape all

year round. It’s somethingthat keeps the soft body

fat from my hips andbutt. It’s my ‘One Carb @

a Time’ philosophy whichtakes the guesswork out

of the carb debate. Are carbs making us fat and do we need them? The answer isand yes! I call it ‘carb confusion’!

According to Australia’s new dietary guidelines1, adults arerecommended to eat 5-6 serves of vegetables per day. Also, trecommend six serves of grains per day. So far there’s nothinreally wrong with this - right? Or maybe there is!

We all know that eating our vegetables is a good thing - but aall vegetables created equal?

Looking at the pretty picture on the dietary guidelines posterunless you know better all the vegetables of choice are of equnutritional value. Sweet corn, potatoes, pumpkin, tomatoes,avocado, legumes and pulses are all included as ‘vegetables’.you can choose any six.

Can I just be a little picky here and mention that if you were tchoose sweet corn and potato as your ‘vegetables’, you woulbe choosing different nutritional values to someone who optfor a leafy green salad or vegetables and includes slices of

avocado as their ‘good fat’ for part of a meal. Does this meanthat, given the choice, the general population will also includpotatoes and pumpkin as part of their ‘vegetable quota’ for thday plus the recommended serves of grains? What you eat pla whopping 80% part in the results of your health and fitnessgoals, so it’s well worth taking note and being aware.

Firstly, before we begin to analyse our vegetables, may Imention that all vegetables (and fruit) are a carbohydrate -which I’m sure you already knew. However, some vegetablescontain more fibre and others more carbohydrates. Look cloto see how you can enjoy the best of both worlds.

BY LESLEY MAXWELL

P h o t o o

f L e s l e y : A n

d r e w

K






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Nutrition

Whichis Which?

I always consider sweet cornas a grain and not a vegetable,although it’s technically a fruituntil it’s been dried and thenit’s classified as a grain. Wait aminute - this is getting reallyconfusing! How can one plant bea fruit, vegetable and a grain all at

once, and what part should it playin my diet?

To make things even moreconfusing, tomatoes are also afruit - along with avocados whichI personally use as a ‘good fat’.Avocados contain an abundanceof plant-based monounsaturatedfats that play a vital role inthe reduction of LDL (bad)cholesterol. Everyone shouldinclude some avocado in theirdiet but it shouldn’t be countedas a vegetable choice for a meal -rather a ‘good fat’.

Where do

Legumes andPulses fit in? Looking more closely at thevegetable choices, legumesand pulses are alsoincluded as a vegetableand, although they mayhave a place in your diet, Iwould never recommendthey replace leafy greensas your vegetable becauseof the high carbohydratecontent.

For example, one cup ofcooked lentils containsapproximately 40g ofcarbohydrates - almostthe same as a cup ofcooked rice, whereasa cup of cooked leafygreens contains around

4g of carbohydrates. Thismeans that lentils haveTEN times the amountof carbohydrates incomparison to the cookedgreens! So if you choselentils as your ‘vegetable’for that meal, alongwith some rice as yourcarbohydrate choice, youwould be having a doublewhammy of carbs.

Now, I’m not expectinganyone to measure everygram of food they eat, butonce you become aware of

what you areeating

in the way of ‘macros’ itmakes keeping your weightand health so much easierto maintain.

We do need a certainamount of carbs to remainhealthy - but not all at

once. The carbohydrateswe don’t use up almostimmediately for energy getstored as you know what:soft body fat around ourhips and thighs.

I do use legumesoccasionally as acarbohydrate with mymeal, which would alsocontain a form of completeprotein such as fish orchicken plus a leafy green.Although vegetarians uselegumes for their proteinintake, you have to eatquite a few to acquireenough protein, thusincreasing your dailyintake of carbohydrates.A final note on legumes isthat they do not containall essential amino acidslike animal proteins, so

therefore aren’t considereda complete protein.

Potatoes and sweet potatocontain approximatelythe same amount ofcarbohydrates as cookedrice. Because potatoes

are more than 92%carbohydrates - in theform of sugar and

starch - I would definitelyrecommend choosing theseas your carbohydrate choice

for a meal and not add anygrain to your meal wheneating potatoes.

Please don’t get mewrong; I’m saying eatsome carbs, but onceagain I’m reminding youthat you probably don’tneed any more than onecarbohydrate (apart fromfibrous ones) at any givenmeal.

To keep me in great shapeall year I follow my ‘OneCarb @ a Time’ philosophy.This means I don’t includeany more than one(starchy) carb at any givenmeal. However, I usuallyinclude one carbohydratewhether from a starchyvegetable such as sweetpotato, a pulse such aslentils, or a grain - butnever more than one atthe same time. Of course, Ialways include leafy greens(fibrous carbs) with allmeals. You can make a vastdifference to your weightif you are a little moreselective about the veggiesyou are actually eating.

Once you learn how todivide your vegetables up

in to categories, it tends tomake more sense and youwill look at your veggiechoice differently.

Leafy vegetables havethe least amount ofcarbohydrates and containso much fibre with little orno effect on raising yourblood sugar levels (which isa good thing). Leafy greens

have enormous amounts ofvitamin K which can helpprotect against cancer and

heart disease plus othervitamins and minerals. I betyou didn’t know they alsocontain essential oils too!Examples of the leaf familyare lettuce (however, Idon’t recommend icebergas it has no nutritionalvalue), spinach, Swisschard, silver beet and freshherbs. You can eat theseuntil your heart’s content

and they will have no effecton adding excess weightbut will add fibre to yourdiet and keep you feelingfull.

Don’t forget about addingsome broccoli to your mealstoo; broccoli can provideyou with some specialcholesterol-loweringbenefits and has a positiveimpact on our body's

detoxification systemplus has a healthy dose ofvitamin A and K.

Love your leafy greens atany time, and enjoy yourlegumes, potatoes andgrains - but not all at once.You can slow the digestionof carbs with a certainamount of good fats andprotein - but that’s anotherstory!1www.nhmrc.gov.au/guidelines/publications/n55

For more secrets and my ‘One Carb @ aTime’ philosophy, check out my book Getthe Body you Want available at iTunes andwww.ouifitness.com.au





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Training

You don’t alwayshave to slog it out atthe local gym to seeamazing results.





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WEEK 1 To master eachexercise, start by doing thisregime every second day. Whenyou feel confident you canchange the frequency.

BURN FAT - 12-15 reps

Note: If you change thefrequency, keep an eye on howheavy your weights are. Neverincrease frequency, duration orintensity all at once.

WEEK 2 & 3 Do the circuitevery other day (three timesper week); take two days off.Tip: Make sure your weights areheavy enough to push you butlight enough to complete yourreps without breaking form. Ifyou’re breathing heavier thanusual, take it back a notch.Choose lighter weights until youfeel stronger.

BUILD MUSCLE – 10-12 reps

WEEK 4 Surprise your musclesand burn fat by going back tohigh reps and lightening theweights.

BURN FAT – 12-15 REPS

YOURWEEK-TO-WEEK PLAN

This workout should be undertakenevery other day. You

need to ensure yourmuscles get a well-earned rest (at least48 hours) so they canrepair and grow! As you get stronger,mix it up to keep your musclesguessing – this is keyto muscle growth.In your first week, you will focus onhigher reps to burn

fat. When it comesto your second andthird week, you

will drop downto lower reps andheavier weights tofocus on buildingmuscle. In the finalweek, surprise your muscles and burn fat by going back to high repsand lightening theweights.

Target Muscles: Pectoralis major

Set-Up:Lie on a benchor stability ball facingtowards the ceiling. Hold adumbbell in each hand andextend your arms directlyup and over your chest.

Action: Lower theweights by bending yourelbows; return to startingposition and repeat.

Target Muscles: Glutes, quadriceps

Set-Up:Stand with your feet shoulder-

width apart, a dumbbell in each handand your weight in your heels.

Action: Lower your butt back bybending at your knees. When your

upper thighs are parallel with thefloor, hold momentarily and returnto the standing position. Repeat.

CHEST PRESS

TRICEPS DUMBBELL OVERHEAD EXTENSION

S Q U A T

Target Muscles:Triceps

Set-Up:Stand tallwith a dumbbell

in your left hand.Extend that handdirectly overhead.

Action: Keep yourelbow tuckedin close to yourhead as you lowerthe dumbbellby bending yourelbow. Swap armsafter completingall reps on your left

arm.

Training





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Training

Target Muscles:Glutes,quadriceps, hamstrings

Set-Up:Stand with your feetapart and a dumbbell in each

hand at your sides. Take onestep forward with your left foot.Lower your body into a lungeposition. Make sure your torsoremains upright, your kneetracks over your toes and themajority of your weight is in yourfront heel.

Action: Rise back into the originalstanding position (feet side byside) and lead with the oppositeleg. repeat, and when your arms

are parallel with the floor, returnto the starting position. Repeat.

WALKING LUNGE WITH DUMBBELLS

Target Muscles:Biceps

Set-Up:Stand with your feet apart and knees soft. Hold a dumbbell in each handby your sides.

Action: Curl the dumbbells up towards your shoulders by bending your elbows.Make sure your elbows remain tucked in to your sides. Slowly lower the weights

back to the starting position and repeat.

Target Muscles:Rectus abdominis

Set-Up:Sit on a stability ball. Rollforward a little so your lower back isagainst the ball. Your feet should beflat on the floor and you should beholding one dumbbell in front of yourchest in both hands.

Action: Contract your abs and raiseyour shoulders off the ball. Pausefor three seconds before loweringyourself back onto the ball. Repeat.

BICEPS CURLS

WEIGHTED CRUNCH






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Training

Sarah credits Oxygen Magazine for inspiring her to get started with working out. TheUS Oxygen was the first fitness magazine she bought and she was immediately hooked!It was a major influence in her decision to start weight training, and from there shebecame a PT.It was a dream of Sarah’s to feature in Oxygen Magazine; to be someone other women

can potentially look up to is more than she could ask for.For fitness success, she advises others to set realistic but challenging goals; trackprogress with photos and stats; keep a food diary; stay consistent with training and

healthy eating; and most importantly: enjoy the process and have fun!

1. Go heavy! Full body workouts often incorporate only one exercise perbody part so make sure you give it everything you’ve got and lift heavy!

2. For walking lunges, I love to go nice and deep. Full range lunges willbring the glutes into play so lunge deep and really feel that stretch.

3. Dumbbell rows are a great exercise for your back. For this workout, theexercise is with both arms at the same time, so make sure your abs aretight and your body stabilised. As you reach fatigue, it’s tempting to usemomentum to finish the exercise but don’t – make sure you really arerowing with the muscles of your back T

O P T I P S





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HealthOXY

Whether you’ve been trainingindoors or are juststarting a newget-fit program,it’s time to take itoutside. Mix one ofthese fun activitiesin with your gymworkouts to keep yourself motivatedwhile burninghundreds ofcalories, sheddingfat and buildingmuscle. Who says you can’t workand play at thesame time?BY LARA MCGLASHAN

Need to shake up your workoutroutine? Take your fitness outdoorsthis autumn by trying a fun newfat-blasting activity.

!WONDER WOMEN In 1926,American Gertrude Ederle became the

rst woman to swim across the EnglishChannel, covering 56 km through roughwaters in 14 hours and 31 minutes.





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“The water is your friend . . . you don’t have to ght with water, just share the same spirit as thewater, and it will help you move.” – Alexander Popov, Olympic gold-medal champion

496 CALORIES PER

HOUR (DEPEND-ING ON YOUR

STROKE).

In the sweltering summerheat, swimming can be asoothing and sweat-free wayto burn calories. This non-

impact sport works your body from head to toe while building endurance, reducing blood pressure and decreasingresting heart rate. Musclestargeted vary from stroketo stroke, but most hit theabdominals, biceps, triceps,shoulders, back, chest, glutes,hamstrings, quadriceps

and calves.Swimming a

kilometer is a good goal, anddepending on your speed, it

can take anywhere from 30to 60 minutes to swim thatdistance. Build up slowly,adding more laps each week,until you’ve gotten up to akilometre. Then incorporatea little speed work such aslength and half-length sprintsto improve your time.

ONE-KILOMETRE SWIM

Challenge

Your MusclesWater is about a thousandtimes denser than air! Thatmeans swimming against itproves a great challenge for your body.

10 laps (20 lengths) inan Olympic-sized pool(50 metres) = 1km

20 full laps (40 lengths) ina standard swimming pool(25 metres) = 1km

> PERFORMANCE BOOSTER:SUPERMAN

Lie face-down on the floor with your arms overhead. Lift yourarms and legs into the air atthe same time and hold for fivecounts. Lower to the startingposition. Rest briefly, thenrepeat the move.

> FAT-BLASTING TIP Since you’re in a differentmedium, a thorough warm-upis essential. Take a few easy lapsin the pool or jog lightly beforeentering the water. Bonus:You’ll burn calories even before you get started.

>>TURN THE PAGE FOR MORE.







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OXY

“Anybody canbe a runner.

We were meantto move. We

were meantto run. It’s theeasiest sport.”

– Bill Rodgers,marathon champion

Running f ive kilometres is agreat way to challenge yourselfwhile toning your musclesand trimming body fat. “Youcan’t find an easier and moreefficient way to burn calories

than running,” says JulieIsphording, Olympic marathonrunner and author of GetHealthy, Get Happy: How to MakeSmall Changes That Give You Big Results (Clerisy Press, 2008).“Studies show that runningincreases your resting metabolicrate, meaning you burn morecalories even at rest, improving body composition and reducing body fat.” Running works your

quads, glutes, hamstrings andcalves, as well as the heavy-

duty core muscles in yourabdomen and lower back. It alsoreleases endorphins, stimulatescreativity and elevates yourmood, according to Isphording.

Running a f ive kilometre

race can give you purposeas well as a feeling ofaccomplishment when youreach your goal. “Start with a base run of about 15 minutesthree days a week and addthree minutes to your workoutevery seven days,” suggestsIsphording for new racers. Once you’ve worked up to about 30minutes or a f ive kilometredistance, sign up for a race in

your area or take part in onethat’s out of town.

> FAT-BLASTING TIPSince a five kilometres is ashorter-distance race, moreexperienced racers can train tomove a little faster, incorporat-ing intervals and speed drillsinto their routines.BONUS BENEFIT: Interval train-ing is a high-intensity calorieincinerator, burning tons of

calories (translation: fat!) up to72 hours after your session as your body recovers.

> PERFORMANCE BOOSTER:WALKING LUNGE

Stand with your feet togetherand hold a pair of dumbbellsat your sides. Take a big stepforward with your left leg andbend both knees, lowering yourbody toward the ground. When your front thigh comes parallelto the ground and your rear

knee almost touches the floor,push off your right foot andstraighten both legs, bringing your right foot forward to meet your left in a standing position.Alternate legs.

RUNNING 5KM

Health

> BOOST BONE HEALTH Yes, resistance training is goodfor your bones, but studiesshow that high-impact activi-ties, such as running, can be agreat addition to your weightsroutine. Strength trainingnarrows the beneficial scopeto the areas being trained.For example, a shoulder presswill not increase bone-min-eral density in the hips. Butrunning utilises the entire body,therefore increasing the overallbone-strengthening effects ofthe activity.

! WONDER WOMEN Tirunesh Dibabaof Ethiopia currently holds the fastest 5K timeat 14:11:15, set in 2008 – that’s less than ve

minutes per mile!

What About My Knees?Many people believe running “ruins your knees,” but aStanford University study found no correlation betweenrunning and knee injury, whether the runners averaged 200 or 2,000kms per year! Furthermore, those same runners had fewer physicaldisabilities and a 39 per cent lower mortality rate than non-runners

of the same age.

620 CALORIES PER

HOUR (RUNNING9.5KM PER

HOUR).

A L S O

T R Y I T W I T H

A B A R B E L L.





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DO wear sunblock of SPF 30to 75, even on cloudy days.For ultimate protection, usebroad-spectrum sunblockwith titanium dioxide or

zinc oxide. Reapply often,especially after sweating orexposure to water.

DO wear UV-protective orpolarised sunglasses.

DON’T exercise during thehottest part of the day –between 11:00 am and3:00 pm – if at all possible.

DO carry water at all times

and sip frequently.

DO wear light, comfortableclothing and footwearappropriate to your sport.

DON’T continue to exerciseif you feel faint, dizzy or aresweating profusely. Theseare signs of heatstrokeand should be attendedto immediately.

DOS ANDDON’TSOF EXERCISINGOUTDOORS

!WONDER WOMEN Womenhave their own Tour de France calledthe Grande Boucle Féminine Interna-tionale. The race features 14 timedstages and covers 1,400km fromCorsica to Paris. Emma Pooley of theUK won the 2009 Grande Boucle.

“ Melancholy is incompatible with bicycling.”– James E. Starrs, author

The wind in your hair, the sun on your faceand the thri ll of speed are just three reasons

to try road cycling (not to mention that you’llget to wear spandex shorts that show off yourquads!). Cycling also improves cardiovascularendurance, increases metabolism and builds akiller set of legs. It’s a low-impact activity thatworks wonders for stress reduction and yoursense of balance.

To be a great cyclist, you need to havestrong quads, glutes and calves, but cyclistsalso need a strong core and a solid upper bodyfor power and endurance. Be sure to maintaina comprehensive total-body workout regimen

when off-bike.

HIT THE ROAD

> PERFORMANCE BOOSTER:LEG PRESSSit in a leg-press machine and place your feethip-width apart on the platform. Unhook thestops and grasp the handles on either side of your hips. Lower the cart toward you, tracking your knees toward your shoulders. When yourlegs form a 90-degree angle, press the cart back

to the starting position, extending your legs sothey are straight, but not locked. D O N O T

R A I S E Y O U R

H E E L S O F F T H E

P L A T F O RM .

Share the RoadRoad cyclists often come bumper-to-handle-

bars with motorised vehicles. To stay safe whilecycling, follow these guidelines: Be visible, day and night. Wear bright coloursduring the day; use a light and reflectorswhen cycling in the dark.

Be alert at all times, especially when travellingon busy roads.

Avoid busy streets when possible. Obey traffic laws at all times. Ride in the same direction as traffic. Signal your turns properly. If you listen to music, play it at a lower volumeor use one earbud so you can hear traffic.

R U N N I N G

A N D C Y C L I N G P H O T O S C O R B I S

T R A I N I N G P H O T O S P A U L B U C E T A

M O D E L ( L E F T ) J O L E E N A X W O R T H Y

M O D E L ( R I G H T ) A L E I S H A H A R T

496 CALORIES PERHOUR (BIKING AT A SPEED OF19-22 KM/H).

> FAT-BLASTING TIPSure, it’s fun to ride fast on a flat road, but tobump your caloric burn and burn out thosequads, tackle a few hills along the way.












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SO YOU WANT TO BE A Fitness Model PART III

By Maria McCarter

P h o t o : D a l l a s

O l s e n

I M o

d e

l K e

l l i K e

i l y






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Motivation

So you have chosen thecompetition you wish toenter and you can’t stopthinking about getting upthere on stage. You havefound the right coach ortrainer, who has been helpingyou through the last fewmonths and you couldn’t be happier – the results arereally starting to show! Allof your hard work has nowcome down to the final weekof preparation before youstep up on that daunting yet

exhilarating stage.It is this week that you will wax; prepare yourtan and get in those last one or two workouts.Fitness models rarely need to manipulatetheir diet like a bodybuilder would, althoughsome coaches may suggest you do so.

The final week of preparation is not the timeto create doubt in yourself or the people youhave put your trust in to get you successfullyto this point. Instead, it is the week to rest up,pamper yourself and prepare that gym bagwith your checklist of things you may needon the day of the competition.

The final week should also allow you time tomake any last-minute changes to your posingor alterations to costumes. It is not normally theweek to change your training or diet because,let’s face it: if you’re not ready now, changinganything in the last few days won’t necessarilymake a lot of difference.

Trust yourself AND trust your coach. Mostcoaches actually encourage athletes to only dolight cardio, or even to stop training entirely inthe last week.

At some competitions you may have theoption to have your hair and make-up done bya specialist at the venue. Using these servicesallows you to have one less thing to worry abouton the day and one less opportunity for thingsto go wrong prior to your time to shine. It is alsoperfectly acceptable to ask the promoter if youcan bring your own stylist to provide tanning,make-up or hair styling

H O T T I P S I F Y O U W AN T T O M AK E I T I N T H I S I N D U S T R Y • G e t y o u r s e l f s o m e g r e a t p h o t o s t h a t y o u c a n t u r n

i n t o c o m p c a r d s f o r a g e n c i e s ( n o r m a l l y y o u r e q u i r e f u l l s h o t s a n d h e a d s h o t s w i t h v a r i o u s l o o k s ) .

• A g r e a t c o a c h c a n m a k e a l l t h e d i ff e r e n c e f o r p r e - a n d p o s t - c o m p e t i t i o n p r e p a r a t i o n .

• D o n ’ t f o r g e t y o u r a t t i t u d e ; y o u d o n ’ t k n o w w h o i s w a t c h i n g b o t h o n a n d o ff s t a g e .• E n j o y t h e f e e l i n g o f b e i n g t a n d h e a l t h y , a n d

m e e t i n g a l l t h e w o n d e r f u l p e o p l e t h a t a r e l i k e m i n d e d .

“Te nal week of preparationis not the time to create doubtin yourself or the people youhave put your trust in to get yousuccessfully to this point. It is theweek to rest up, pamper yourselfand prepare that gym bag with your checklist of things you mayneed on the day.”

“Remember,the way youconductyourself on

and off stageis just asimportantas whetheryou receive atrophy.”





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To achieve a great tan you need to prepare the body well. Rememberto wax early to allow your skin to recover before having yourtan applied. Yes, menand women fitnessmodels wax all over!It’s the best way tohave an even-lookingtan. As a fitness model, your base tan shouldlook like you have aholiday tan; you arenot required to be asdark as a bodybuilder.Your make-up isdarker than what youwould normally wearas the stage lights are

generally brighter,and I always suggestto athletes to applymake-up as if you weregoing on a TV set.Being organised is keyto a successful day.If you are calm andpatient on the day,things will generallygo smoother for youand you will enjoy the

experience.In most cases, you willhave been advised ofthe time to check infor the competition,collect your competitornumber and receiveany goodies that thepromoters may haveorganised for you.Your base tan shouldhave been applied and,

in most cases, a topcoat may have beenapplied at home, so all

you should need to dois touch up before yougo on stage. As the competition islive, sometimes thingsdon’t go to plan. Theremay be more entrantsthan expected, the judges may requiremore time to makedecisions, or thingsout of the control ofthe promoters couldsimply go awry. Somecompetitions providetimed running orderswhile others providethe start time only asit is sometimes easierto predict the lottonumbers than what

time each categorywill begin! The bestway to deal with thisis to allow yourselfenough time to be atthe venue early andthen keep listening forupdates; be present forcompetitor briefs anddon’t stray too far fromthe venue – runningorders can change at

any time.I always encouragecompetitors to advisefriends and family toattend for the wholeshow. Why just pay foran entry fee to watchone or two divisions?You never know, theymight be inspired andmotivated to improvetheir fitness and health

by seeing what thecompetitors on stagehave achieved.

Some competitionshave one-show formatswhere each divisionis completed one afterthe other. Some aretwo-show formatswhere you may beasked to come backfor the presentationrounds. Whatever it is,make sure you go withthe flow and bring your patience and greatattitude.Competitions usuallyhave exhibitors from

various businesseshosting stands,including clothingstores, supplementcompanies, gyms,trainers, and otherhealth and fitnessrelated companies.They are there topromote their goods;although, some arealso there to seek

out new athletes forsponsorship and itcould be you!Remember, the way you conduct yourselfon and off stage is just as important aswhether you receivea trophy. More oftenthan not I see athleteswho may not havewon big titles - if any atall - yet they get coverson magazines, joboffers and other great

opportunities simply

because of their greatattitude and havingthe right ‘look’ for thatspecial job. A competition maynot be all that differentto a photo shootthat you have beenasked to do. Fitnessmodels need to be inshape 24/7 in mostcases. For example,

you may be asked todo a photo shoot topromote a new piece

of gym equipment

for a magazine articleand you may not haveall that much timeto prepare. There’sreally no ‘off’ or ‘on’season for a model if you plan to make it your career. Agencieswould expect you to be in the shape of yourlife at any point in timeif that is how you are

promoting yourself inthis industry.

“Te nal we ek of preparationis not the tim e to create doubtin yourself or the people you

have put your trust in to get yousuccessfully to this point. It is theweek to rest up, pamper yourselfand prepare that gym bag with

your checklist of things you mayneed on the day.”

Being organised is keyto a successful day.If you are calm and patienton the day, things will generally go smoother for you and you will enjoy theexperience.

Motivation







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Training

Shr ink Y o ur W a ist

in 5 eas y mo ves!

NO G Y M REQUIRED

And who doesn’twant that?

What’s more,this exerciseprogram saves ontime because youdon’t have to getto the gym. Youcan literally rollout of bed onto

the floor andwhittle that

waist!

Thecircuitwill

also

help to get yourheart rate up,

so you’ll begetting a burstof fat-blastingcardio, and thevariety of moveswill challengeeven the mostadvancedexerciser,meaning noplateaus! Soif you’ve hit a

plateau or justwant to trysomething new,what have yougot to lose?

The best way toattack this

routineis in acircuit

fashion,completing

one set of eachexercise beforemoving on to thenext, with little tono rest. After youhave completedthe circuit once,catch your breathfor a minute ortwo – at most –and repeat onceor twice more.

Do this workouttwice a week so you have enoughtime to recover as you will definitelyfeel it the nextday! Try doingit on Mondaysand Thursdays,or Tuesdays andSaturdays.

HI T YOUR ABS FROM E V ER Y ANGLE

TO SCULP T YOUR WAIS T IN JUS T 14 DA YS.

ACCORDING TO E XERCISE SPECIALIS T JARI LO VE,

SHOCKING YOUR BOD Y WI TH A NE W WORKOU T

REGIME COULD TRIGGER RESUL TS IN AS LI T TLE AS ONE

TO T WO WEEKS.

MODEL EMMA COCHRANE | PHO TOS B Y: DALLAS I OLSEN

HAIR AND MAKE UP: SUE MCLAURIN & ASSIS TAN T ASHLE Y ROSER





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Training

E x er c i s e Repet i t i ons P er S et Re v e r se C r unc h15- 2 0

Obl i que s C r unc h 2 0 Si d e P l ank w i t h Ov e r he ad Rai se 10 - 12 ( e ac h si d e )Si ngl e - Le gge d P l ank 30 se c ond s ( e ac h l e g)W e i ght e d W i nd mi l l 10 ( e ac h si d e )

F AB ABS IN ONLY 5 MOV E S

Af t er t he w indmill, r est f or one t o t w o minut es, and t hen r epeat onc e or t w ic e f r om t he t op.

REVERSE CRUNCH

Set-Up: Lie on your back with your arms at yoursides, palms down. Lift your feet and bend yourknees to a 90-degree angle

Action:Breathe out as you tighten your abs, liftyour hips several centimetres off the oor, directingyour knees towards your chest.

Slowly return to starting position and repeat

Trainers Tip: This move is a must-do for those whospend most of their days sitting. It helps preventupper-back rounding and strengthens the lowerback to counteract hours of sitting at your desk.

Set-Up: Grab a dumbbell andplace it in your left hand as youlie on your right side. Extend yourlegs so your body is straight. Propyourself up on your right forearmwith your elbow directly underyour shoulder. Stack your left footon top of your right and lift yourhips away from the oor to bringyour body into a straight line.Action:Move your left arm in anarc directly above your shoulder,then lower with control. Completeall reps and change sides.

Trainers Tip:If you are abeginner, try starting out doingthis with your bottom hip on theoor and eliminating the weight.As you increase in strength, raiseyour hips so your bodyweightis in your feet and then add adumbbell.

2OBLIQUES CRUNCH

3SIDE PLANK WITH OVERHEAD RAISE

Set-Up: Lie face-up on theoor with your legs restingon a chair or bench in front ofyou. Place your ngers lightlybehind your head for supportAction:As you exhale,contract your abs to lift yourshoulders from the oor while

twisting one elbow towardsyour opposite knee. Breathein as you return to the centreand lower yourself back to theoor. Now, lift and twist to theother side before returning tothe oor. Keep alternating tocomplete set

Trainers Tip: Increase thediffi culty of this move byholding the top position fora full second before loweringyour torso back down.





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Training

4SINGLE-LEGGED PLANK

Set-Up:Position yourself onyour hands and knees. Placeyour elbows on the oordirectly under your shoulders,extend your legs behind youand lift up onto your toes.

Action: Raise one leg, hold for30 seconds, and lower. Repeatwith the opposite leg.Trainers Tip: If you are onlya beginner, try remaining onyour knees to start with. Ensure

your back is straight and yourabs are contracted so you don’tsag in the middle or arch yourspine.

5WEIGHTED WINDMILLSet-Up:Stand tall with yourfeet wider than shoulder widthand your toes turned out. Holda dumbbell in your left handand extend both arms out atshoulder height.Action: Breathe in as youbend to the right side, touch

your outside foot with your lefthand and raise your right handwith the dumbbell overhead.Breathe out as you return toyour start position. Repeat thismove until you have completedyour set; swap sides andcontinue.

Trainers Tip: Instead ofinitiating each action with yourtop arm, move with your torsoas this will ensure you are reallyworking your waist. If youcan’t reach all the way down toyour foot, aim for your calf.

E mma C oc hr ane is r ec ognised by ot her s f or her posit iv e at t it ude, passion f or healt h and t ness and c onst ant smile. Sinc e mov ing t o Aust r alia f r om New Z ealand in 2010 she has sur r ounded her self w it h like-minded people and r ealises t he impor t anc e of good nut r it ion and put t ing in t he t ime and eff or t t o look af t er y our self . E mma believ es y our body and y our beaut y is a gif t , but it is y our r esponsibilit y t o honour and r espec t it . Making t he most of her nat ur al asset s has made her f eel mor e c ondent and posit iv e about w ho she is.E mma is t he insight analy st at Supp ( a nat ur al spor t ing supplement c ompany ) w hic h allow s her t o guide people t hr ough healt hy w ellbeing t he nat -ur al w ay t hat is easy t o under st and. Her passion f or healt h has led her t o keep gr ow ing w it h know ledge and her r esult s hav e inspir ed people along t he w ay .

EMMA C OC HRANE

1 I recommend doing atleast two exercises that

engage all areas of the core:

an exercise that engages theupper and lower abs by liftingthe legs or chest (Swiss ballsit-ups/hanging leg raises),and an exercise that contractsthe outer abs by twisting(Romanian twist/bicycles).

2If you want to add another exercise into the mix, PPlanking has so many benets and a strong tummy

waist is denitely one. Try to hold the plank position f

one minute and don’t forget to side plank for at least 3each side. If you nd i t easy, put weight on your back to unsure you are always challenging yourself. Correcimportant if you wish to seek all benets. Squeeze thakeep your back straight.

3Abs really are made in the kitchen! Eat foods that cthe ground or have eyes! There are so many differe

out there that can turn plain food into delicious the na

TOP TIPS





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Nutrition Easy-Does-itOXY

Le t

me rs t l y e x p lain w h y I t hin k die t is a dir t y word:

I ha te t he conce p t o f die ts! Die ts nega te res tric tion

and bo undaries, and t ha t can be bad f or us men ta l l y.

I f yo u f ee l t ha t yo u can ’ t ha ve some t hing, g uess w ha t, we

can ’ t s to p t hin k ing a bo u t, rig h t?

For me, i t ’s a bo u t c hoosing a hea l t h y li f es t y le and good

n u tri tion long term. T a t wa y yo u can a bso l u te l y ha ve

yo ur ca k e and ea t i t too! I be lie ve ea ting hea l t h y s ho u ld

no t be a bo u t ca lories; t he f oc us s ho u ld be on hea l t h y

pro tein targe ts f or bo t h ma les and f ema les a long wi t h

inc l uding good car bs and f a ts in yo ur mea l se lec tions.

C lean and sim p le n u tri tion is w ha t i t comes do wn to.

Yo u can train a l l yo u li k e b u t i f yo u l l yo ur bod y u p

wi t h b urgers and f ries, t ha t f a t and lo w- f ue l f ee ling is

going to s ta y wi t h yo u - g uaran teed.

N u tri tion is wi t ho u t do u b t 80% o f t he ba t t le.

Ge t t ha t rig h t and yo u are cr uising on t he s u per

f a t- b urning hig h wa y, m y f riends.

Diet is a‘dirty’ word

Sally Matterson is one of the nest personal trainers and bodysculpting experts in the country. Her experience in the industryincludes over 10 years of personal training, ve years of tnessmodel competing, 13 years research and self-education in nutritionand strength and conditioning, as well as two years of being thecompany director for Anytime Fitness. She is also a Biosignature Practitioner(study of the correlation between hormones and body fat production).

Her new eBook Simple Clean and Lean encompasses her 10yrs of experience andknowledge in the industry. You can download her eBook for 29.99AUD at sallymatterson.com.au

BY SALLY MATTERSON

P h o t o : E m

i l y S k y e






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Nutriti on Easy-Does-itOXY

Sa n C ho y Bo wPrep: 10 min | Cook: 10 min • Serves 4

Ingredients

500g lean pork mince

1 lemongrass s tick

2 large red chilli

3 garlic clo ves

1 large knob fresh ginger

1 red capsicum

1 tsp. fish sauce

100ml lime juice

½ bunch min t

½ bunch coriander

4 thinl y sliced ka f fir limes lea ves

4 spring onions thinl y sliced

I tbsp glu ten- free o ys ter sauce

2 tbsp coconu t oil

2 bab y cos le t tuce

Method

S tep 1 - Finel y chop up lemon-

grass, chilli, garlic and ginger.

Add in hal f o f coconu t oil and

use blender or food processor

to dice up.

S tep 2 - Hea t remainder o f coco-

nu t oil in pan and add blended

ingredien ts. S tir for abou t t wo

minu tes.

S tep 3 - Add pork mince and

cook for ano ther 5-6 minu tes.

S tep 4 - Add in chopped capsi-

cum and s tir through. Cook for a

fur ther t wo minu tes.

S tep 5 - Take o f f hea t and toss

through min t, coriander, ka f fir

lime lea ves and thinl y sliced

spring onion.

S tep 6 - S tir through o ys ter

sauce and lime juice.

S tep 7 - Chop ends from bab y

cos le t tuce and place lea ves

on to pla tes. Ser ve pork mince

in lea ves

MACRONUTRIENTSPER SERVE

Protein: 33.3gFats: 14.1gCarbs: 9.8g

SAL’S TIP:

COCONUT OIL IS THE OIL OF CHOICEFOR COOKING; IT WILL NOT TURN INTOBAD CHOLESTEROL WHEN HEATED - ASMANY OTHER OILS DO. MAKE SURE YOURCOCONUT OIL IS CERTIFIED ORGANIC; THIS

MEANS IT CONTAINS NO GENETICALLYENGINEERED INGREDIENTS.

I n gr e d i e nt s8 eg g s½ bunc h par sle y 3 c her r y tomatoes c ut in half 6 slic es tur k e y meat

Me t hod Step 1 - P r eheat ov en to 200C. Step 2 - Cr ac k eg g s in to a mix -ing bow l.St ep 3 - F inel y c hop par sle y and add to bow l. W hisk par sle y thr oug h eg g s; the mor e y ou w hisk , the lig hter and f luf f ier the y w ill be. Season w ith salt and pepper .

St ep 4 - Line muf f in tr a y w ith one slic e of tur k e y per holder and pour in eg g mix so it f ills the c up to the top. Step 5 - Slic e c her r y tomatoes in half and plac e one half on the top of eac h tur k e y c up.

St ep 6 - P lac e in ov en f or 10-12 minutes or until eg g is f ir m. Step 7 - Remov e f r om the muf -in tr a y and ser v e immediatel y .

T ur key CupsP r e p : 10 mi n | C o o k : 10 mi n • S e r v e s 2

M A C R O N U T R I

E N T S

P E R S E R V E

P r o t e i n : 3 1. 7 g

F a t s : 2 2. 7 g

C a r b s : 3. 2 g

SAL’S TIP:

GRAB YOURSELF ASILICON MUFFIN TRAYFOR EASE OF REMOVAL.







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SAL’S TIP:PROTEIN POWDER ADDED TODESSERTS IS A GREAT WAY TOENSURE YOU ARE STILL ACHIEVINGYOUR PROTEIN TARGETS.REMEMBER, THE GREEK MEANINGFOR PROTEIN IS OF MOSTIMPORTANCE: “EVEN ON YOURREWARD DAY!

MACRONUTRIENTSPER SERVE(3 BALLS)

Protein: 24.1gFats: 56.6g

Carbs: 65.0g

M A C R O N U T R I E N T S P E R S E R V E P r o t e i n : 2 2 .1g F a t s : 4 .6 g C a r b s : 17 .7 g

Turkey wraps withhummus spread Prep: 5 min | Serves 1

Ingredients

100g or 2 large turkey slices

1 tbsp hummus

1 carrot

1 cucumber

Method

Step 1 - Spread hummus onone side of turkey slice

Step 2 - Julienne (finelyslice) veggies and place overhummus

Step 3 - Wrap the turkey intoa roll

Step 4 - Eat and enjoy!

I n gr e d i e nt s1 c up apr ic ots½ c up c r aison ber r ies½ g o ji ber r y mix 1 c up almonds½ c up Br azil nuts 1½ c up c oc onut f lak es 1½ sc oop W P I v anilla pr otein ¼ c up ag av e s y r up½ c up desic c ated c oc onut f or r olling

Me t hod St ep 1 - Using f ood pr oc ess

or or blender , plac e in apr ic ot , c r aison and g o ji ber r ies; pr oc ess until it star ts to ball or st ic k tog ether .St ep 2 - Add almonds, Br azil nuts, v anilla pr otein, c oc onut f lak es and ag av e St ep 3 - Combine until mix tur e c omes tog ether about 2-3

minutes.St ep 4 - Roll into balls and c oat w ith desic c ated c oc onut .

P r o t e in Ba lls P r e p : 10 mi n | Mak e s ab o ut 12 b al l s

SAL’S TIP:HUMMUS IS A GREAT SOURCE OF PROTEINAS IT IS MADE FROM CHICKPEAS. ORGANICHUMMUS IS BEST; YOU CAN ALSO TRY IT WITHBEETROOT DIP OR PESTO FOR VARIETY.







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For more information go to

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BULK NUTRIENTSPURE SUPPLEMENTS






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F O O D S T Y L I N G M A R I A N N E W R E N P R O P S T Y L I N G C A T H E R I N E D O H E R T Y

a colourful balance ofprotein, fat and carbo-hydrates – the trifecta ofnutrients your body needsto get the most out of yourstrength-training workout.While it may look heavy, thissalad won’t leave you feelingor looking that way. Here’swhat to toss together.

Powerful ProteinChicken breast and beansnet you generous amountsof muscle’s most valuableplayer. Resistance training breaks down muscle fibres,

and muscle is built as thesefibres are repaired andstrengthened. The rate atwhich this occurs can besignificantly affected bywhat you eat as your bodywill only reach an optimallevel of recovery if all the building blocks are in place.

“Making sure you haveenough protein in your dietwill help with muscle repairand recovery as well asprovide vitamins, mineralsand energy,” says California- based registered dietitianErin Macdonald. Protein alsohelps keep your metabolismrevved up and ready to burnfat insteadof storing it.

Colourful CarbsWhen it comes to choosingthe best types of carbo-hydrates, use the double

rainbow approach: Complexand colourful. You’ll nevergo wrong with a bed of veg-etables, legumes, beans andwhole grains. These foodsprovide a steady stream ofenergy throughout the day,unlike refine white processedcarbs, which lead to energy

highs and lows. Additionally

complex carbs help boostthe release of insulin, ananabolic hormone. And whygo colourful? The more hues you eat, the larger the loadof vitamins and minerals you get that promote thewell-being of blood vessels,which leads to better musclefunction.

Essential FatsWhether you want to slimdown or bulk up, addingunsaturated healthy fats to asalad is a necessary move. Forone, fat takes longer for the body to absorb so it providesa constant source of fuel thatwards off hunger cravings.Healthy fats,particularly omega-3 fattyacids found abundantly inavocadoes and olive oil, also

help to reduce inflammationthat bouts of exercise cancause. All in all, it’s the syn-ergy of amino acids (protein),insulin (carbs) and omega-3fatty acids (healthy fats) thatgets the muscle-building pro-cess going.

The secret to a salad that slims youdown and strengthens you up? Three keynutrients. Get them all in this recipe!BY TIFFANI BACHUS, RD | PHOTOGRAPHY PETER CHOU

YOUR TAKE-HOME TIP FOR A STRONG SALADDivide your salad plate into three sections. Reserve 50% for vegetablesand/or whole grains, 25% healthy fats and 25% lean protein.

4 EASY STEPS

Recall the days when you looked to saladsto lose weight? Like chatting on a cell phone at thegym, you should know better by now. A salad can be a weightlifting girl’s best friend, and it doesn’tneed to be a heap of lettuce topped with (yikes) pro-tein powder. Quite the contrary: A salad that helps you build lean muscle looks a lot like a Cobb salad –

Muscle-BuildingYour

SaladREADY IN

20

1

2

3

4







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170g skinless chickenbreast, sliced

MarinadeJuice of 1 lemon

Juice of 1 lime

Zest of ½ lemon

Zest of ¼ lime

½ tsp ground cumin

½ tsp ground chilli powder

Pinch of cayenne pepper orcrushed red pepper flakes

Salad

4 cups chopped romaine

lettuce½ avocado, diced

½ cup chopped tomatoes

½ cup chopped orangecapsicum

½ cup corn kernels (roastedor canned)

¼ cup black beans

½ cup cooked quinoa

Dressing

Juice of 1 lemon

Juice of 1 lime1 tsp chilli powder

1 tsp ground cumin

¼ cup chopped fresh cori-ander

Pinch of sea salt

1 tbsp extra virginolive oil

CHICKEN BREASTPROTEIN HELPS MAKEMUSCLE AND SPURS ONEOF YOUR BODY’S FAT-BURNING MECHANISMS.

A salad that leans you outresembles a classic Cobbsalad, but much cleaner .

READY IN

20MINUTESChicken, Bean & Quinoa Salad

Ready in 20 minutes • Makes 2 servings

CUMIN ANDCHILLI POWDER IN THIS DRESSINGHELP REDUCEPOST-WORKOUTINFLAMMATION.

QUINOA IS THEONLY GRAIN THATPROVIDES ALL THEESSENTIAL BUILDINGBLOCKS FOR MUSCLE.

1. Place chicken in a large ziplock bag. In abowl, mix together marinade ingredients.Pour onto chicken, shake bag to mix welland set aside for 10 to 15 minutes.

2. Meanwhile, chop salad ingredients.Set aside in a large mixing bowl.

3. In a small bowl, mix together dressingingredients. Pour over salad.

4. Remove chicken from bag and brownin a pan for 3 minutes per side, cookinguntil no longer pink. Place cooked chickenon top of salad. Mix to combine. Serve.

Nutrients per servingCalories: 408, Total Fats: 17 g, Saturated Fat: 2 g,Trans Fat: 0 g, Cholesterol: 45 mg, Salt: 586 mg,Total Carbohydrates: 42 g, Dietary Fibre: 9 g,

Sugars: 6 g, Protein: 27 g, Iron: 4 mg





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Of course I’m referringto our bodies and thosenutrient-packed greens

such as collard greens,spinach, broccoli,watercress, Swiss chard,mustard greens and kale.

Tey are all standout greensand have amazing bene tsfor your body.

BY MARISSA NIEVES

E a t i n g p l e n t y

o f v e g e t a b l e

s a n d f r u i t s

c a n h e l p y o u

w a r d o ff h e a r

t d i s e a s e a n d

s t r o k e , c o n t r

o l b l o o d p r e s s

u r e , p r e v e n t s

o m e

t y p e s o f c a n c e

r , a v o i d a p a i

n f u l i n t e s t i n a

l a i l -

m e n t c a l l e d d

i v e r t i c u l i t i s ,

a n d g u a r d a g

a i n s t

c a t a r a c t a n d

m a c u l a r d e g

e n e r a t i o n , t w

o

c o m m o n c a

u s e s o f v i s i o n

l o s s . ”


































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Today, Claire and Craig are happilymarried and do everything together;live, work side by side, and workout together every day. For theirmorning workouts they usually rst

practise yoga or meditate and thenlift weights. Once a week they runthrough Kings Park overlookingPerth and the Swan River; theview is amazing and adds to thehigh they get from being outdoorsand active. In summer they oftenuse the outdoor gym overlookingCottesloe Beach. Following theirrun they indulge, only once aweek, on bacon and eggs withhash browns, mushrooms,tomatoes and spinach

overlooking the city orthe beach – what betterway to start the morn-ing? It is something theylook forward to all weekand use it as a reward fortheir week of hard work inthe gym and offi ce. The cou-ple then walk along the beachor through Kings Park for half anhour, followed by a short meditationon the grass.

One morning each week, we practisea series of 2,000-year-old sets of

ghting and breathing techniquesknown as ‘kata’. They practise thesame kata that Claire teaches oursenior level students in martial artsclass. Each morning, following ourworkout, Claire trains again with akickboxing or boxing trainer. She rstskips then shadow boxes; hits thepads and nishes with sparring.

Claire prides herself on the fact thewhole family is involved in martialarts. Her children train twice a weekand the art form has helped withtheir balance, coordination and

exibility. It also keeps them off the

street, burns off extra calories andstress, and has helped them excel inschool sports.

Most people don’t at rst believe

that Claire has given birth to fourchildren, until they meet them.Even then they are sometimes notconvinced, as the girls are taller thanshe is and her eight-year-old twinboys are tall and solid, wearing size14 clothing. The mums that sit on

the bench watching their children inthe martial arts classes regularly askClaire for advice on regaining theiryouthful physiques. She even runsspecial ‘ladies only’ exercise classesfor them targeting pelvic oor, core,‘bums, tums and abs’; as well as helpsome with pre- or post-pregnancytraining, all of which she has studied.As a matter of fact she has 17 qual-i cations and certi cates over thepast few years, including a black beltin cobra martial arts, a certi cate in

pre/post-natal instructing, elderlyand youth instructing, Swiss balltraining, and core strength training.

Despite the classes that Claire runsfor the mums and advice that she of-

fers, there are surprisingly few whoactually participate in these sessions,or in our martial arts programs. Tomake it convenient for them, sheeven offers adult beginner classes

alongside their children’s classes,as well as Boxing 4 Fitness exerciseclasses; however, attendance bymums is always very low.

Claire chats with ALL the parentson the bench every week and hasdiscovered common mental andphysical barriers faced by many, but

mums in particular. Many complainto her about how much weight

they have put on sincehaving children and ask her

for advice on how to lookas good as her. However,when it comes to thecrunch - no pun intended- few have the motivation

or drive to act upon heradvice and very few actually

attend classes. In general,many believe that exercise after

giving birth is beyond them!

Some mums (and dads!) havegiven up on reviving their youthfulphysiques, the physiques that theirpartners or husbands may haveoriginally admired and been attract-ed to, even before they had met orspoken. They have made commentssuch as, “it is too late”, “it can’t bedone”, “I am too far gone” and evensuggested that they have alreadyattracted and acquired their ‘man’ or‘woman’, so why bother training. Thissuggests a mentality that stayingin shape is only required tempo-

rarily, as ‘bait’ and once the ‘ sh’ islured in and ‘snagged’ there is nolonger a need to maintain a healthylooking physique. Apparently havingchildren further anchors them with‘golden handcuffs’, alluding to the

notion that the chance of losing theirspouse, once married with children,is remote. However, I believe thisis far from the truth and think weshould always look our best, not just

for our partners but more important-ly for ourselves!

Sadly and harshly, many mumssitting on our bench have since losttheir partners for various reasons,including lack of motivation to losethose extra kilograms put on duringpregnancy. I have heard many - guysin particular - make comments in‘jest’, such as: “that is not what Imarried”, “she has changed the deal”or “it was false advertising”. Have

you ever heard the saying ‘manya true word is said in jest’? Somedads have told Claire that they areno longer satis ed with the ‘new’,post-natal, physical manifestationof their partner which they cuddleup to each night. However, few willtell their partners how they feeldue to the risk of upsetting them. Insaying that, many dads who makethese comments whilst sitting onthe bench could do with losing a fewkilos themselves.

Claire explains to the parents on thebench that they can still get them-selves back into shape like she did,through exercise, such as martial artstraining. The message for womenwith children is that Claire usedmartial arts to get herself back intotop shape and refocused physically,but more importantly mentally andspiritually, after each pregnancy -you can do the same.

C l a i r e t h o u

g h t s h e w a s a l r e a d

y

q u i t e t a n d s t r o n g ; s q u a

t t i n g

a n d d e a d l i f t i n g

1 0 0 k g a n d s p e n d -

i n g a n h o u r o n t h

e t r e a d m i l l m o s t

d a y s . B u t a f t e r o

n l y v e m i n u t e s

o f k i c k b o x i n g c o m

b i n a t i o n s o n

t h e p a d s , s h e w a

s e x h a u s t e d a n d

a l i t t l e e m b a r r a s s e

d .

C la i re u sed ma rt ia l a rt s to get he r se lf back i nto

to p s ha pe a nd ref ocu sed p h y s ica l l y , but mo re

i m po rta nt l y me nta l l y a nd s p i r itua l l y , af te r eac h

p reg na nc y , a nd y ou ca n do t he sa me.oxygenmag.com.au | March 2014 | 87



http://oxygenmag.com.au/





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MYWEEKLYTRAININGREGIMEMONDAY – Boxing workoutWarm-Up:3 x 3 min skippingWorkout: (Repeat circuit ve times)30 sec push-ups30 sec sit-ups30 sec squats3 x 3 min shadow boxing (boxing an imagi-nary opponent in front of the mirror)Cool-Down:5-min light jog

StretchTUESDAY – One-hour resistance/weights workoutWEDNESDAY - Kickboxing workoutWarm-Up:3 x 3 min skippingWorkout: (Repeat circuit ve times)30 sec push-ups30 sec sit-ups30 sec squats with a kick on the way up (al-ternate kicking leg each time)3 x 3 min shadow kickboxing ( ghting animaginary opponent in front of the mirror us-ing punches, kicks, elbows and knees)Cool-Down:5-min light jogStretchTHURSDAY – One-hour resistance/weights workoutFRIDAY - Boxing workoutWarm-Up:3 x 3 min skippingWorkout: (Repeat circuit ve times)30 sec push-ups30 sec sit-ups30 sec squats3 x 3 min shadow boxing (boxing an imagi-

nary opponent in front of the mirror)Cool-Down:5-min light jogStretchSATURDAY- One-hour runSUNDAY – Rest day

HER CHILDREN TRAIN TWICE A WEEK

AND THE ART FORM HAS HELPED WITH THEIRBALANCE, COORDINATION ANDFLEXIBILITY.






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Profile

BY VALERIE FERRIS | PHOTO BY: BRETT CROSS

THEY ARE STORIES WE HEAR ALL TOO OFTEN:

A LIFETIME OF BEING UNCOMFORTABLE AND

UNHAPPY IN THEIR OWN SKIN FOR FEAR OR LACK

OF KNOWLEDGE PREVENTING PROGRESS. THEN

THERE ARE THE STORIES WHERE PEOPLE HAVE NO

REAL DESIRE TO CHANGE UNTIL A HEALTH SCARE

BECOMES THE CATALYST FOR TRANSFORMATION;

AN EYE OPENER THAT UNLOCKS A DOOR TO A

WHOLE NEW LIFE. MY BODY IMAGE HAS NEVER

BEEN AN ISSUE; I HAVE SPENT MOST OF MY

YEARS INDULGING IN DELICIOUS FOODS AND

CHAMPAGNE; CELEBRATING AND ENJOYING LIFE

IN MY CURVY BODY. INSTEAD, MY STORY IS THE

LATTER OF THE TWO:

A DIAGNOSIS WITH OSTEOPENIAWAS MY TRIGGER FOR CHANGE,

AND CHANGE I HAVE!

BEFORE

AFTER





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For those who are unfamiliar with osteopenia, it is the stage beforeosteoporosis and, as my doctor explained, as a peri-menopausalwoman, I had a small window of opportunity before menopause to

somewhat reverse the effects. I needed to get active and lift weights, andI needed to do it quick smart.

Training with weights was not entirely new to me; I had done a bit of

resistance training when I was in my 20s and always loved the satisfactionof lifting something heavy. Once I started again, it didn’t take long for thatpassion and fulfilment to return; I swear I could feel my body changingeach rep I completed. At just 150cm and 59kg, I walked into my local gymto discover I had a body fat percentage of 34%. It was quite shocking to bemade aware of my weight and body fat figures – I never thought of myselfas overweight. My dress size was 12 and I was wearing a 12E in a bra andwas quite happy with how I looked in clothing, but not my bathers. Now Ican see that I arrested my weight gain in the nick of time.

Under the guidance of a personal trainer I eased into my training. We setgoals: reduce my weight to a healthy 55kg, establish some cardio fitnessto improve lung function and gain muscle. As a busy person runningan interior design business I needed to establish a consistent timetablefor my training and meal plans. I love structure, so I knew that havinga plan was the best way to go about making progress. As a result, I wascommitted from day one. And as the weeks passed I quickly came torealise the most valuable lesson I could learn from my PT: health andfitness is a ‘lifestyle’.

It was so encouraging to see my hard work paying off with results. I wouldget to the gym at 6.30am, exercise three times a week, and in no time Iwas lifting some serious weights. Including boxing for cardio was oneof the hardest aspects of my training; my lung function was very poor atthe beginning and I really struggled. As I got better, though, I started togenuinely enjoy it.

My amazing husband is a cyclist; when I was young riding was alsosomething that I loved. For our wedding anniversary my husband gaveme a road bike and I was soon cycling with him every weekend. Mycompetitive nature got the better of me quickly and I was soontearing down the highway on a mission to reduce my time over30km. The cycling had a phenomenal impact on my cardio andlung function, and my legs and butt were looking better

than they had in years – my husband couldn’t have bought me a betteranniversary present!

At this stage my body transformation was exceeding my expectationsSo, to keep it interesting, it was time to set myself some new goals. Iwanted to increase muscle mass and strength but my fast metabolismwas making it a little hard for me. I felt that my age could also be a

contributing factor in this. ‘Poliquin Bio Signature Modulation’ had cmy eye; a process that measures various sites on the body relating tohormones. I also enlisted a strict trainer to further my progress and hehas succeeded in correcting many of the poor habits I had developedwhich had been hindering my progress. He also f ine-tuned my diet,which included a 10-day detox to eliminate toxins and metals from mybody – the results were great! I am now on a course of gemmotherapywhich is helping to balance and regulate my system further, includinghormones. As a peri-menopausal woman, this has meant I have none othe usual symptoms common at this stage of life.

Over the past two years I have exceeded my original goals and lost 13kI weigh around 49kg and my body fat is 16.3%; I have dropped four drsizes – I feel AMAZING! My bone density has not deteriorated; in facone area it has improved slightly. I have lean muscle and I am strong; Imore food than I thought possible; and I have the stamina I need to wolong hours. What’s more, I sleep beautifully now and have no shortagenergy for my two lively grandsons!

Older women can do anything they want if they believe in themselvesThe confidence and courage a woman develops through life, particulaas a mother, offers a great foundation for taking on new challenges atany age. Being 53 has been no barrier in striving to be the fittest andstrongest I can. The benefits of good health also flow through to everyother aspect of my life including relationships, business, motivation,stress management and happiness. Life is too short to be half alive, soI am making sure this body is full of health and vitality so I can achieveverything I set my mind to. Age is merely a number.

As the weeks passed I quicklycame to realise the most valuable

lesson I could learn from my PT:health and fitness is a ‘lifestyle’.

Older women can doanything they want if they

believe in themselves. The confidence and courage a womandevelops through life, particularly as

a mother, offers a great foundation fortaking on new challenges at any age.





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94 | March 2014 | oxygenmag.com.au 94 | March 2013 | oxygenmag.com

H A I R & M A K E U P L O R I F A B R I Z I O S T Y L I N G N A D I A P I Z Z I M E N T I C L O T H I N G & S H O E S N I K E W A T C H B A B Y - G

BY MYATT MURPHY, CSCSPHOTOGRAPHY PAUL BUCETA

MODEL BRIANNA MOGG

same amount oftime? “Changing just a few simple variables within your workout can blastmore fat, and prevent you from fallinginto a rut with yourroutine, so your body– and brain – alwaysstay engaged,”explains Heather

Dillinger, master

specialist for the Aerobics and Fitness Association of America. Squeezingmore results out of your routine maytake a little extraeffort, but because we’ve already donethe math for you, all you need to decide ishow many more cals

you want to scorch.

We’ve takenthree of the mostpopular aerobicactivities anddivulged the easiest

way to burn roughlyone hundred calories with each. If youonly have a fewkilos to lose, simplystick to the initialspeed and time rec-ommended to burnone hundred cals, orrepeat the sequenceas many times asnecessary to fill the

duration of your typ-

ical workout (usually30 to 60 minutes).However, if yourgoals go beyondshedding a few kilos,

we’ve provided you with the easiest waysto add intensity – notextra time – to thesame program. Tryall of our tweaks,and you’ll be able toeke out 15 to as muchas 75 per cent morefat-torching resultsfrom each workout.

Calorie expenditure for all activities is estimated for a 59kg woman.

No matter what your

goal, we’ve got the

plan to get you there!

YOU MAY ALREADY KNOW how manycalories you burn during your favecardio workout, but did you knowthat by adding the right tweaks, youcan blast even more calories in the

TRAINING



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TIP: Rely on a timer – we

like Gymboss – toalert you to your

next skipping interval.

To burn 100 calories, skip with bothfeet together at a moderate pace –about a hundred to 120 rotations perminute – for 10 minutes.

FAT-BLAST PLAN #3:

Skipping Rope

Want to burn 20% more calories? Pick up the tempo and skip with both feettogether at a faster pace – between 120-160 rotations per minute – for 10 minutes.

Want to burn 30-40% more calories?

1 // Instead of jumping withboth feet together, hop fromone foot to the other for five tosix seconds.2 // Jump with both feettogether for five to six seconds.3 // Jump with both feettogether while performing

double unders (rotating the ropefast enough during each jumpto pass under twice instead ofonce) for five to six seconds.4 // Jump with both feettogether for five to six seconds.5 // Repeat the entire cycle fromthe top for a total of 10 minutes.

Maintain a tempo of 120-160 rotations per minuteas you do this sequence:

MAINTAINING ATEMPO OF 120-160 ROTATIONSPER MINUTE, TRYTHIS SEQUENCE:1 // Hop from onefoot to the otherfor 15 seconds.2 // Continuealternating legsfor 15 seconds,but bring eachknee up as highas you can.3 // Jump withboth feet togetherand performdouble unders for15 seconds.4 // Skip with bothfeet together for15 seconds.5 // Repeat thecycle for a total of10 minutes.

Want toburn 50%morecalories?

TIP: We know that skipping for10 straight minutes is tough stuff,

so if you have to stop intermit-tently, don’t worry – just keep upthe intensity by running on the spot or performing plyometric

exercises, like jump squats.





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GIFT SUBSCRIPTION YES! I’d like to buy my friend a 1-year subscription to

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With the REP100 comes a pair of balancebeams that clip under the platform to al-low for a full core workout during everyexercise..

Another feature to the REP100 is four clip-onwheels, adding to the versatility of the resis-tance exercise platform. With these wheels

in place, the REP100 transforms into a rollingplatform that can be used perfectly for ab-dominal work etc.

Finally, the REP100 can come with a pair ofstepper blocks easily clipped under the baseof the platform to convert it into a versatilestep platform, giving another series of exer-cises to add to your routine. (The stepper isan added extra and does NOT come with thepurchase of your REP100.)

The REP100 was created so people all over

the world could own a piece of exerciseequipment that would make a difference totheir everyday lives. By exercising with theREP100 you can get a complete body work-out that will improve your strength, tnessand agility plus help you lose weight.

Our REP100 is a product that can beutilised by people of all ages and from all

tness levels. It has also been found to bean excellent rehabilitation activity toolthat is extremely safe to use.



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Health

Injured again? Well, I guess there’snothing to do but sit down in frontof the television with a bag of chips,right? Wrong!

Injuries are one of the most common setbacksexperienced within the field of exercise. They force you to stop sporting activities and interfere with tasksof everyday living. Sports injuries can vary in causes;

ranging from direct impact, overuse or exceeding themechanical yield point of a muscle.

Within current research there are two main divisions ofinjuries: a sudden shoulder injury experienced at the gym,for example, is known as an acute injury. Generally a sharpand often localised pain is experienced; an increase in bloodpressure, heart rate and respiratory rate are identified,

and the individual is often unable to move the injured partthrough a full range of movement. This is the type of injurythat will recur if not treated properly.

As hard as it may be, you need to keep your head up and keepreading; there are ways around these dreaded incidents.

Tendons and ligaments are two of the most common acutelyinjured sites of the human body. Here is a quick rundown ofthese structures for the majority of society who simply nodtheir head when they are provided with a diagnosis:

Ligament

A ligament is a connective tissue attaching bone to bone;it acts as glue, holding structures together and creatingstability within joints.

Tendon

A tendon is a connective tissue attaching bone to muscle; itenables movement of the bone or structure.

The second type of injury is known as a chronic or overuseinjury. This involves repetitive micro-trauma overloadingthe ability of a tissue to repair itself when performingactivities. Chronic injuries can be developed when anindividual experiences overactivity, inadequate rest and/orrepetitive overloading of a particular structure.

Treatmentsof acute andchronic injuries vary based on the site of injuryand its severity. One of thefirst methods to initiate treatmentis by visiting a physiotherapist andpotentially having a rehabilitativeprogram designed to return strength andrange of motion to the injured site. To maintaingeneral health and fitness during the recoveryprocess, exercises which do not cause aggravationor pain to the injured site may be performed.

In order to decrease the likelihood of needingrehab, you can help reduce the risk of developingan exercise-related injury by:

• Ensuring appropriate footwear is worn

• Performing adequate warm-up andstretches (dynamic)

• Performing adequate cool downsand stretches (static)

• Using good technique

• Planning rest and recoveryperiods to avoid fatigue/overuse

• Avoiding dehydration andoverheating

• Using tape/braces for jointswhen/if required

By implementing such preventativemeasures, your risk of injury can bedecreased, allowing you to have funand work hard whilst still takingprecaution.

Injured again?BYLAUREN O’DWYER

“Injuries are one of the mostcommon setbacks experienced

within the field of exercise.They force you to stop sporting

activities and interfere withtasks of everyday living.”

I m a g e : S h u t t e r s t o c k





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Training

Many people don’t realise how muchwork is needed in order for results toappear. This is okay if you are happy with

the result for the work done, but whatabout the other rather large percent-age of the exercising population whoare not happy with their results?

Firstly, let’s look at you, the reader,and see what has driven you topurchase this awesome magazine. The reader knows that by readingthis magazine there will be somegreat information which will serveto answer some of your questions.

There is so much information

available to us that we shouldall be getting results soonerrather than later. So, why aren’tmore of us getting thatdesired results sooner?

By Greg Dolman

PART II

EVERY DAY I WITNESSPEOPLE NOT GETTINGRESULTS FOR ALL THE HARDWORK THEY PUT IN TO THEIREXERCISE PROGRAMS. A VERY LARGE PORTION OF

MY EXERCISE EXPERIENCECOMES FROM BEINGINVOLVED IN GYMS FORWELL OVER 30 YEARS, ANDTHIS ARTICLE IS BASED ONTHIS EXPERIENCE ALONE.

WHY AREN’T MOREOF US GETTING THAT

DESIRED RESULTSSOONER?

ONE OF THE REASONS IS BECAUARE ALL ONE OF THREE DIFFER

BODY TYPES: MESOMORPH,

ECTOMORPH AND ENDOMORPHA COMBINATION OF TWO OF TH

I m a g e s : S h u t t e r s t o c k





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One of the reasons is becausewe are all one of three differ-ent body types: mesomorph,ectomorph and endomorph,or a combination of two ofthem. I will briey break downthese body types one by oneso if you don’t already under-

stand them, you soon will.Mesomorph is traditionallya large bone structure withlarge muscles, and a naturallyathletic physique. This bodytype is the best suited forbodybuilding as they are strongand generally nd it easy toeither gain or lose weight.

Ectomorph is generally the skin-ny structure with a light build,small joints, and lean muscles.

This body type tends to havelong, slender limbs with stringymuscles and a narrow shoulderwidth. This body type is a hardgainer and nds it diffi cult toput on quality muscle due toa super-fast metabolism.

Endomorph is a solid frame -although shorter - with fairlythick arms and legs but witha ‘soft’ shape that can gain fateasily as a result of a slowermetabolism. This body type is

generally quite strong due tohaving shorter limbs which pro-vide a shorter range of motion.

From this, you can plan an at-tack on getting the right resultswith the right training and nutri-tion for your body type. It is alsoworth noting that the abovetypes can build quality muscle,even though the endomorphswill have to work harder.

Now that your body type has

been sorted, let’s take a lookat your training program.

Firstly, what is your goal? Whattime frame are you giving your-self until you start to see someform of result? I usually givemy clients two weeks to startto see and feel small changesand if there isn’t any result thena review of all activities outside

of the gym is undertaken soa result is achieved quickly.

When you have your trainingprogram, make sure you knowthe right way to do the exercis-es that you have been given.Correct exercise techniquecan be the difference betweengetting signicant results andnone at all, as well as remaininginjury-free. Make sure that theweight you use isn’t too heavyas this may lead to perform-

ing the exercise incorrectlywhich will then lead to yourresults being less than hoped.

The next step is to make surethat the appropriate fuel (orfood) is consumed so thedesired results are forthcom-ing. Nutrition is an area wherea lot of people fall down,often believing that doing 3-6hours of exercise each weekis enough to get results. Whatthese people don’t understand

is that during a normal weekwe have 168 hours in total. Ifyou are lucky enough, you willhave eight hours sleep a night(56 hours a week). This leavesyou with 112 waking hours;take the maximum six hoursa week of exercise and youare left with 106 waking hoursand a huge imbalance of time.Little wonder that people whoonly focus on their exercisedon’t get their desired results.

There are many people who are

exercise ‘junkies’ but are not fullyinformed as to the types of foodthey need to eat and when.Just like any exercise program,a nutritional program has to beunique to the individual for thebest outcome. An expert in theabove elds is the best personto get in contact with in orderto get an improved result. I canonly suggest that the best wayto get in touch with an expert intraining or nutritional programsshould come from referrals. This means that the specialist’smethods are proven to work,which is half the challenge ofnding the right expert for you.

Lastly, but certainly not at least,is your emotional state of mind. This is a very important step inattaining a positive result. Bevery aware of your emotionsand how they can heavilyinuence your physical body.

When you crave foods thatyou know will not assist you togetting your results, be awareof the emotion that triggeredyour desire for wanting thatfood. Was the trigger anargument with your partner,an issue at work, dramas withthe kids, or even your imagi-nation running away again?

Being aware of your thoughtswill lead you to the cause of theemotions that run through you.

I call this ‘being in the moment’. The past cannot be changed,

and the future is in yourimagination, so this leaves themoment as the best place to be. This is certainly easier said thandone but as the saying goes,practice does make perfect.

Being in the moment withyour training, your nutrition,your profession, and yourpersonal life is a great wayto get started and uncoversome hard-earned results.

So, with that said, what are youwaiting for? Seek the informa-tion that you need from theright sources for you, and let ’ssee what you can do for you.

“I usually give my clients twoweeks to start to see and feelsmall changes and if there isn’tany result then a review of allactivities outside of the gymis undertaken so a result isachieved quickly.”

Being in the moment with yourtraining, your nutrition, your profession, and your personal life is a great way to get started and uncoversome hard-earned results.

BIO: GREG DOLMAN

My interest in sports came from an early ageto my active childhood. I was blessed to group in an area where I had a variety of activitto do which were either on/in water and onland. It was my interest in rowing that led mto the gym, where I found my passion for lifweights. I became good at what I was doingso much so that other gym members started

to approach to assist them with their personagoals. This then led me into the bodybuildinscene which involved assisting gym buddiesthrough the gym-to-stage process.After studying a basic kinesiology course, thdoing a couple of other healing modality comy interest in the workings of the human botook a turn towards how the effects emotionhave on the different levels of the body’s ensystems.As I have worked through my own emotionaphysical challenges, I have gained many rshand lessons that have then assisted clients tovercome their own challenges by understanthe body/mind connection.





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1. | Create a healthy internal dialogueGently look at your life: how and where do you find yourself doing thingsto get approval? Notice where you compare yourself to others and don’t feel‘good enough’. What really drives you to stay in shape? Fear? Approval? Whatdo you believe about yourself when you compare yourself to others?

Consider your beliefs about yourself – are they absolutely true? Who would you bewithout these beliefs? When you take away the need for approval from others, perhapswhat remains are positive beliefs of self-worth. Perhaps you can achieve self-worththrough setting goals, working for them and achieving them. Or maybe you couldfind self-worth through appreciating the blissful, natural state of well-being when youwake up with energy and feeling healthy instead of through approval from others.

2. | Let your feelings be the signpost for your needsCreate some quiet time and get in touch with your feelings to discover what you really need. If you need approvalfrom others, pose the question: where are you withholding approval in your life? How can you begin to give thatto yourself? When you have recognised the signposts for your needs, create a healthy strategy to meet your needfor approval by treating yourself to something nurturing and acknowledge your personal achievements.

3. | Observe thoughts that stem from the ‘if only mind’Let go of the self-talk that sounds like: “When my arms are more toned then I will wear that top.” “When my bellyis smaller then I will be ready to go the beach, start dating etc.” Let go of that self-deceptive talk - it is not serving you. It’s robbing you of living the life you deserve right now! It’s time to love your body as it is. Right now!

4. | Deepen your love for yourselfHow would you treat your beloved? That’s you, by the way, you are the one! Give up this sugar-likeaddiction of needing approval from others by creating a healthy, stress-free connection with your body.Develop an attitude that is based on self-love where the only approval you desire is your own.

I guarantee you that when your gym or yoga practice is coming from a place of not needing approval from others, you will naturallydevelop greater motivation, energy and confidence that will exceed all your expectations in terms of what can be achieved.

Peter Saxon is a holistic counsellor and operates a successful practice in Qld. Peter’s lifestory is highly contrasting. He discovered deep gifts in the adversity of his l ife experienceswhich have shaped him to be a truly gifted and dynamic counsellor. He has several formalqualifications; however, he attributes his unique, dynamic techniques to the wisdom andguidance of his various teachers and mentors throughout his l ife.

Peter specialises in working with men and facilitates workshops nationally. He is also an

integral part of men’s health and well-being in his local area. Visit www.petersaxon.com.au to learn more about him.

“Perhaps you can achieve self-worth through setting goals,working for them and achieving

them. Or maybe you could findself-worth through appreciatingthe blissful, natural state ofwell-being when you wake upwith energy and feeling healthyinstead of through approval from others.”

P E

T E R S A X O N

we will even modify our bodies by adding and subtracting andgoing to great lengths an d expense in the hope of belonging and being loved by others.

It’s wonderful to give and receive a compliment, and I encouragepositive reinforcement by recognising each other’s achievementsand actively supporting each other. What I am suggesting is thatwhen our body image is predominantly dependent on the approvalof others it is an unsound basis for a stable practice.

So when did this behaviour start? Why do so many people believethey need approval from others to feel good about themselves?Perhaps it started when you first heard “good girl” or “good boy”and were then rewarded with love and affection, so we then figuredout how to get approval. In later life, did this need for praise andapproval develop into a full-blown addiction? In society, we have

the media bombarding us with images that sug gest we must look acertain way and each era develops a body stereo type that we thinkis culturally acceptable. It soon becomes a stereotype we aim for.Couple these body image perceptions with a need for approval fromothers and you will soon become addicted to praise, looking for that“good girl” or “good boy” ‘sugar fix’ that we loved so much as a kid.Some of us may seek praise to the point of abandoning ourselvesand not acknowledging our own needs, which is usually a yearningfor love and belonging.

Would you like to free yourself from the sugar-like addiction ofneeding approval from others and improve your gym regime? Let’slook at some ways to begin building a healthy mental attitude fora sustainable practice based on a sound foundation of self-love andnot needing approval from others.

Photo: Jodie de RomeW o r l d M a g s . n e t W o r l d M a g s . n e t


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Holistic Living

In spite of the billion-dollarweight loss industry bombarding us with products,programs, shakes, pills,

books and diets, obesity levelscontinue to rise around the world.There is a huge gap betweenwhat we know we need to do to be slim and healthy, and whatwe actually implement in ourlives. So how do we close thatgap? Subconsciously, if we all

know what we should be doing,hypnosis could be the answer.

Many studies have proven hypnosisto be a successful weight losstool. The Journal of Consultingand Clinical Psychology reportedthat hypnosis subjects lost up

to 30 times the weight of thecontrol group on the same weightloss regime and in follow-upmanaged to keep the weight offor lose more after two years.

I m a g e s : S

h u t t e r s t o c k

WHAT IS HYPNOSIS?

Hypnosis is defined as “an artif iciallyinduced state of relaxation andconcentration (trance) in which deeperparts of the mind become more accessible.”It is a state of altered consciousness similarto sleep, where the unconscious mind ismore receptive to suggestions.

Hypnosis began as a f ield of study andpractice in the 18th century underFranz Mesmer. Mesmer had a flair forthe dramatic and ever since his spookysessions, hypnosis has had a publicperception of being ‘woo-woo’, ‘occult’or simply a bit ‘strange’. However, inspite of this, it’s grown and developed in

style, scientific validation and popularitysimply because it produces such startl ingly

effective results.

The purpose of hypnosis is to induce astate of trance; the relaxed state where

the gateway between the conscious andunconscious mind is open and relaxed.Trance isn’t an unusual state; in fact, mostpeople are in a state of trance many timesevery day: when you lose yourself in a good book or TV show, when you daydream,and when you are in the ‘zone’ in the spinroom or on a run.

Trance is simply being relaxed and awareon two levels. When you are reading, onone level you are aware of your body in theroom reading the book, and on another you are aware of the story of the bookhappening like a movie in your mind.

The state of trance is a somewhat magicalstate; your mind is focused but also openand relaxed. Hypnotherapy is simply theconscious utilisation and creation of thisstate for the purpose of creating positivechange.

The purpose of hypnosisis to induce a state oftrance; the relaxed statewhere the gatewaybetween the consciousand unconscious mindis open and relaxed.”

We all know the basic rulesfor losing weight and staying healthy: eating natural,whole foods and exercisingdaily. But if we all know this simple formula, why are so many people around theworld still battling obesity?





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No thing will prepare you for the

rollercoas ter o f paren thood. I t’s

a whole ne w uni verse! Unless

you are in i t, you can’ t reall y

grasp the gra vi t y o f i ts responsibili ties.

When you are a ‘couple’ li fe is so eas y. I t’s all abou t ‘ you t wo’. Meals are timed

and prepared a t your leisure and cooking

is fun. You ge t to si t do wn to a quie t meal

toge ther and enjo y i t. En ter mo therhood…

Cooking can be scar y! As each child came

along and through trial and error o ver the

years, I ha ve managed to find wa ys to

make li ving an incredibl y ac ti ve li fes t yle

wi th incredibl y ac ti ve children no t onl y

manageable, bu t ac tuall y reall y enjo yable!

I wan t to share wi th you fi ve wa ys tha t I

manage to juggle nu tri tion for m y famil y;

ho w I progressed in to the bes t shape o f

m y li fe pos t-children; and ho w I keep m y

children engaged in heal th y ea ting AND

feed a hungr y pro fessional a thle te whose

bod y demands premium nu tri tion.

FI TFOR 2(O R E V EN 3 ! )

If there is one thing I have learn t, it is that all phases are temporary. When things are goingbad, don’t worry, they won’t stay that way forever. You can’t control what phase is comingnext in life, but you can control how you chooseto look after your health and lead your children.”

B y B ia nca Ba l l i nge r

1.BE PREPARED with aPOWER TOWER!

Every Sunday I do a big shopfor fruits, vegetables, leanmeats and high-protein foods.I chop everything up straightinto stay-fresh containers andflat-pack our meat straight intothe freezer ready to get outin the morning before a busyday begins. This is amazinglyefficient; everything is rightthere ready to cook or plate upstraight after a hectic day orwhen you need a snack. Thekids LOVE to make a snackplates with all the colourful,fresh foods; it keeps themtrying different foods andinterested in food handling.It’s such a brilliant way to

combat reaching for the wrongfoods when you are home andhungry with a new baby.

Ditch that cereal that tells youhow amazing it is, the drinksthat say they are full of ‘energy’and the alternative snack bars that claim to ‘replace anutritious breakfast’! It’s all fullof sugar! The only substitutefor a healthy breakfast IS ahealthy breakfast! It will be bright in colour, smell likefresh food should and it willhave come from nature; youcan’t get better than that! Thisis where the best slow-releasecarbohydrates are found andthis is the best way to keepsustained throughout the day.

When your child is young, youare their teacher and they areled by your example. What you show them is ‘acceptable’to eat and what you give them becomes ‘normal’ to them.Let your children watch you

prepare your meals and seethe colourful variety of foods.Sit them in their highchairopposite you or at the kitchen bench, talk to them aboutthe different ingredients, letthem hold the different fruitsand vegetables, talk aboutthe colours and textures andask them to name the fruit orvegetable. Let them smell thefoods and try some of each food

raw, bite some yourself andmake loud crunching sounds!Make the wonder of food funand exciting for them! Make afunny face or a scary monsteron their plate and some sillysound effects and noises when you put it in front of them!Children just love sounds,shapes and colours!

A huge factor in maintaininga healthy weight is eating atregular intervals and neverskipping breakfast! When you eat little and frequently(every two to three hours), your metabolism is constantlyfiring. The body is sustainedand functions more efficiently because it recognises a regular,steady intake. I swear by my breakfast-snack-lunch- snack-dinner routine. I make a snack






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Fit Mum

plate from my Power Tower formyself when I am sitting downfeeding my youngest children, Idon’t wait to scoff their left oversandwiches like some kind ofhungry seagull! I am preparedfor myself because unless my body is being fuelled properly, Idon’t have the energy, staminaor strength to keep up withthe demands of three veryenergetic children.

Every mother knows howhard it is to f ind ‘me’ time. Thefeeling of ‘where do I start?’ can be so overwhelming! But thatdoesn’t mean you have to stopgoal setting and aspiring to better yourself! You just have toSTART somewhere! So, I set agoal to dedicate one hour of myday, every day to getting outin the fresh air and sunshineto exercise! I power-walkedwith the stroller or with my babies in the baby carrier andI powered through that walklike Ryan Gosling was waitingon my doorstep! I used the beachside esplanade benches todo dips, push-ups and step-ups.I did stair runs and set smallchallenges like 20 dips, squats,push-ups, walking lunges andfive sets of stair runs. Settingsmall achievable goals was brilliant for motivation and theexercise endorphins triggereda much welcomed and neededpositive mindset. My goal-post

baby #1 was to become a fullyqualified PT; my goal post-

baby #2 was to compete inmy first WNBF figure modelcompetition; and my goalpost-baby #3 was to competeagain or do a fitness photo

shoot. I am proud to say thatI achieved all three goals andthe feeling of accomplishmentwas truly exhilarating. You will be amazed at how quickly youregain your motivation andenergy when you eat healthyand start exercising again! Allow your body to ease backinto exercise and stop makingexcuses.

If there is one thing I havelearnt, it is that all phases aretemporary. When things are

going bad, don’t worry, theywon’t stay that way forever.You can’t control what phaseis coming next in life, but youcan control how you choose to

look after your health and lead your children. If ever I feel likegiving up on myself, I alwaysremember who’s watching.Showing my children that Icare about my health and howI nourish and strengthen my body is ultimately the bestexample I can set for them.Children deserve to know thevalue of self-worth and theydeserve to learn it from the

people they look up to most.

“The kids LOVE to make a snack

plates with all the colourful, fresh foods; it keeps them tryingdifferent foods and interested in food handling.”





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Summer is almost over… »but don’t pack away your tanks and tees just yet cover model Sarah Davis has a no- fail workout to boost those amazing arms.

PHOTOS: DALLAS OLSENMAKE UP: TEGAN WOODFORD

Training





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» TRICEPSSET UP: Securely position two benchesparallel to each other about a metre apart.Sit on one bench as you extend your legsand place your heels on the other. Place yourhands on the edge of the bench you are sittingon with your ngers tucked around the rimpointing towards the oor. Tuck your upper arms close to your sides.

SET UP: Lie face-up on a benchwith your feet at on the oor. Holda dumbbell in each hand and raisethem directly above your shoulders;your palms should be facing in.

SET UP: Bend your left leg and place your leftknee on the bench. Place your left handon the bench directly below yourshoulder while holding adumbbell in your righthand. Bend your right armuntil your elbow is at a90-degree angle and yourupper arm is parallel withthe oor. Your rightpalm should befacing towardyour body.

BODY WEIGHT BENCH DIPTarget Muscles: Triceps brachii (lateral and medial heads)

LYING TRICEPS EXTENSIONTarget Muscles: Triceps brachii (lateral and long heads)

ONE ARM TRICEPS KICKBACKTarget Muscles: Triceps brachii (lateral head)

ACTION: Push off the bench with your arms and move your bodyslightly towards the opposite bench. Your hips should now sit justin front of the bench your hands are on. Lower your hips toward theoor until your elbows are on a 90-degree angle. Keep your body asclose to the bench as possible and always make sure your upper armsand elbows are tucked close to your sides– if you let them swing out you are no longertargeting your triceps. Straighten your arms,raising your hips back up to the starting posi-tion – do not sit back on the bench –immediately repeat.

ACTION: Bend your arms, lowering the dumbbells towards either side ofyour head. Do not move your shoulders, and keep your elbows tucked in– imagine you are holding an imaginary balloon between them.Keep your head and back at against the surface of the benchthroughout. Straighten your arms and repeat.

ACTION: Straighten your right arm, pulling thedumbbell behind your body until your arm isstraight and parallel with the oor. Slowlyreturn your arm to the startingposition. Complete theset and swap sides.

Training





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SARAH DAVISBIO:

Sarah’s favourite pastimes growing up in SouthAustralia was sport; basketball, netball, athletics,swimming, horse riding and beach volleyball. Herpassion for sport has seen her complete a Bach-elor in Exercise Science and become a personaltrainer.

Prompted by a motivational speaker to set onemain goal, tness competition preparation wasSarah’s 2010 focus. In 2011, her competitionsuccesses included the INBA Natural Universe TallClass and Overall Ms Sport Model titles. Sarahbrought home the Overall Figure Amateur World Title and pro standing from the 2012 INBF World Titles in New Jersey.

Sarah helps people at all tness levels achievetheir health, tness and wellbeing goals throughfully customised personal training and nutrition

plans, 12-week challenges and accountabilityprograms. To nd out more about Sarah visitwww.SarahDavisOnlinePersonalTrainer.com

SUPERSET ME!Who doesn’t want to save time, boosttheir calorie burn and fast-track amazingresults? I know I do! And that’s wheresupersets come in. Do one set of triceps

exercise followed immediately by oneset of a biceps exercise – or vice-versa– resting only after you’ve completedboth sets.

The Journal of Strength & ConditioningResearch published a study that foundsupersets actually burned more caloriesand produced more of an after-burnpost-workout compared to traditionalweight training. Training opposite mus-cle groups may be hard – but there’s

proof it works! So what are you waitingfor? Solidify those summer arms!

Training

2) Complete full reps - Ensure you fully extend your arm Contract (squeeze) the muscle each rep

1) Make sure you maintain goodtechnique and posture - Keep your abs tight(contracted) Ensure your shoulders are backand down with your chest out Do not use momentum

TOP TIPS:

3) Make sure all of your reps areslow and controlled to work asmany muscle bres as possible. You will get the greatest gainsby doing this!



http://www.sarahdavisonlinepersonaltrainer.com/



http://www.sarahdavisonlinepersonaltrainer.com/

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Health

The Issue

Let’s set the record straight: it is notnormal to leak urine. Leakage is a signthat something is going wrong and ismost often due to pelvic f loor weakness, but it doesn’t mean that it will get worseor that you are destined for nappies. All it means is that during that activity(running, skipping or laughing) yourpelvic floor could not maintain enoughpressure to equal the downwardcompression of your chest and stomachmuscles, or the upward force of landing

on the ground repeatedly. Perhaps youhad been laughing for so long and so hardthat your pelvic floor was exhausted!The good news is that once you pay a bitof attention to what’s happening in yourpants, and when it’s happening, you’ll behalfway there to fixing it!Weakness occurs in all muscles whenwe rest them or forget to work them.Remember how hard those first gymsessions were after your last holiday?The pelvic floor is just the same; if wedon’t keep asking it to work for us, it willweaken.

Other factors that can cause weakness arehormonal (menopause or menstruation),prolonged coughing or being overweight,pregnancy, constipation, poor diet orfluid intake, as well as bloating and someother medical issues such as diabetes andParkinson’s disease. Another big switch-off is pain and posture, which often gohand in hand. If you sit slumped at yourdesk, your deep control system willswitch off and your big muscles will try tohold you up; over time you may get backand neck pain, so you begin to sit poorlyand the cycle goes on.

Physiotherapist Jane Le Fevregraduated from Sydney Universityin 1997, and has since workedwithin hospital systems andprivate clinics in both Australiaand England. Jane has lectured inthe treatment and rehabilitation

of lumbo-pelvic and spinal pain

through the UK, Australia, Finland,Ireland and Scotland. She currentlytreats incontinence and associatedsymptoms on a day-to-day basis. Jane helps clients in all stages of life,from children to adults, prenataland postnatal women, sporting and

sedentary lifestyles.

Jane Le Fevre

The Solution • Acknowledge that you experience

a leak from time to time. It’s okay if you admit you have a problem; younow have something to fix. Ignoringit won’t make it go away and avoidingthe activity could lead you to moreinactivity which could eventuallyincrease your weight.

• Find your pelvic floor (PF) and work it

regularly. Your PF is a sling of musclesrunning from your pubic bone to yourcoccyx. When you ask your PF to lift, you should feel your perineum tightenand draw towards your head. It may beonly a little feeling at first.

• Aim to lift and hold your pelvic floorfor five seconds, five times; a fewtimes a day. As a correct PF lift doesn’tinvolve any of your bigger muscles,nothing should move so you can doit anywhere! Lift strongly before you

cough and sneeze and as you count your star jumps!

• Sit and stand properly. Slumping andslouching collapses your weight onto your ligaments and joints, making your control go to sleep. Holding agood posture will help your PF andtummy to stay switched on at a lowlevel to keep it healthy.

• Keep up your fluids. Don’t avoiddrinking water as this will only make

your urine more concentrated and thatcan irritate your bladder and lead toweakening.

• Avoid pushing if you feel constipated.Too much downward pressure leads toweakening (haemorrhoids included!).Instead, relax with your hands on yourknees and feet on the floor; the perfect bowel-opening position.

• Treat any urinary tract infectionsproperly. Make sure you complete anymedications given to you and if it’s not

clearing, let your doctor know.

• Use a correct liner to handle theleakages while you’re dealing with

the problem. The liners will keep youdrier, fresher and odour-free - andmuch less stressed.

• Seek help if you don’t see a changewithin two to three weeks. It’s okayto speak to a women’s health physio atany time but if you aren’t seeing evena small change in your pelvic floorcontrol, there might be somethingelse going on. Perhaps it is somethingas simple as you’re not working themuscles in quite the right way!

“Aim to lift and hold your pelvic oor for veseconds, ve times; a few times a day.”





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HOW SUGARNORMALLY WORKS

Our bodies use sugar (also called glucose) as fuel.

When we ingest sugar, either as a simple orcomplex carbohydrate, our pancreas creates ahormone called insulin that regulates the levelof glucose distributed into our blood.

The higher the glucose present in the blood,the higher our insulin levels will spike.

Normal table sugar and simple carbohydratesare notorious for creating big insulin spikes.

Excess insulin tells our bodies to start storingfood as fati . This is the reason people looking tomaintain or lose body fat will either reduce oreliminate simple carbohydrates from their mealplans to avoid the extra insulin production.

Sorry to disappoint, but chocolate and whitebreadii are simple carbohydrates (or puresugar). That is, of course, if they don’t use con-ventional sugars to sweeten the deal.

HOW SUBSTITUTESUGAR WORKS

Ever wondered why products using substitutesweeteners carry warning labels “may causelaxative effect if consumed in excess”?

Most sugar substitutes have less impact on theglucose levels in our blood because our bod-ies can’t break down the modified structuresproperlyiii . This also results in fewer calories.

Any leftover carbohydrate content that couldn’tabsorbed then sits in our stomach and ferments, bloating, gas and other gastrointestinal side effeiv

There are several sugar substitutes used f reelyin the food industry, but they mainly fall intotwo categories: natural or synthetic.

Starting with the rotten apples of the bunch…

ArtificialSugarTrickor Treat?

BYSKYE LEE

P h o t o :

L o n g

S i e n

P h o t o :

S h u t t e r s t o c

k

ASPARTAME,MALTITOL,SUCRALOSE. No, these aren’t fancychemicals in your petrol, dish-washer liquid or shampoo. In fact, chances are that you’vealready encountered them, evenshared a meal with them before.These three food additives are carbohydrate and low-caloricsugar replacements, most commonly found in diet and ‘health’products, including our beloved protein shakes and bars.

‘Sugar free, low-GI and a source of dietary fibre’ products lacedwith substitute sweeteners promise to satisfy the most ravenousof chocolate cravings without the post-consumption guilt.

However, are we having our cake and eating it too? Or are the promises ofguilt-free snacking as artificial as the chocolate within the foil wrapper?

Any leftover carbohydrate contentthat couldn’t be absorbed thensits in our stomach and ferments,

causing bloating, gas and other gastrointestinal side effects.”





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Nutrition

WORST

Synthetic (or artificial) sugar

THE‘FRANKENSWEETS’

Often found lurking in your favouritelow-fat desserts, diet drinks andchewing gum, these chemicalsare best avoided like yellowpuddles in a children’s pool.

The culprits with bad rap sheets(from worst to suspect) are:

• Aspartame (951)• Sucralose (955)• Acesulphame-K (950)

Studies have shown associationsbetween the consumption of theseadditives with the development ofautoimmune and thyroid disorders,obesity and cancerv . The risks appearto be amplified when these artificialsweeteners are added to heatedfood or drinks, altering the chemicalstructure to increase toxicityvi .

Watch out for these artificial no-nos,as they innocently sit in brightlycoloured sugar satchels at popularcoffee shops. Sucralose is used inSplenda™ and Aspartame is brandedas Equal™ and Nutrasweet™.

BETTERSugar Alcohols

THE ‘NATURAL’ ONES

Sugar alcohols are derived from plantsources or manufactured throughsugars and starches. Despite its name,sugar alcohol is actually a type ofcarbohydrate and is neither a sugarnor an alcohol. Being a carbohydrate,sugar alcohols do contain calories andcan cause blood sugar levels to rise.

Some common sugar alcohols (usu-ally ending with the letters ‘-ol’) are:

• Erythritol• Maltitol• Mannitol• Sorbitol• Xylitol

The least chemically altered sugaralcohols are erythritol and xylitolvii .

Erythritol is made from fermentingplant sugars and is the least prob-lematic for digestion, while xylitolis found naturally in strawberries.Our bodies actually produce naturalxylitol from other food sourcesto establish energy pathways, sothis sugar alcohol is not a foreignsubstance to our metabolismviii .

Sugar alcohols are generally notas sweet as traditional sugarsand some have been associatedwith side effects such as nausea,headaches, and diarrhoeaix .

BEST

Stevia, The Magical ShrubClosest Thing To Natural

The best known ‘natural’ low-carbsugar substitute used within thefood industry to date is stevia x .

A native plant in South America,

stevia is made from processingthe stevia plant itself and has beenused for thousands of years byGuaraní peoples of Paraguay formedicinal and herbal remedies xi .

In the 1970s, stevia was cultivatedby the Japanese and became astaple sugar substitute. No harmfuleffects caused by the sweetenerhave been reported to date xii .

Metabolised by the body intosteviol (which is not absorbed in

the blood and therefore leavesthe body unchanged), steviahas zero calories and can impactpositively on blood sugar levels byincreasing glucose tolerance xiii .

Always research the brands ofstevia out there if you want to jumponto the bandwagon, as the com-mercial varieties are often artificiallymanipulated by men in lab coats toobtain patent rights. Pure is best!

ARTIFICIALOR FRIENDLYSUGAR?

Whether we like it or not,substitute sugars are becomingmore widespread and havesnuck in to many of our favourite

protein shakes and snacks.While it has been proven thatmost artificial sugars do notprompt insulin spikes withphantom glucose releases, studieshave indicated that regardlessof the source of sweetness, thebrain produces neurotransmit-ters similar to those secretedwhen pure sugar is eaten xiv .

Sugar substitutes could stim-ulate appetite or cravings by

cheating the brain from thesweet experience it expects xv .

So, instead of reaching for alow-carb bar at the next 3pmslump, why not grab yourself afresh punnet of blueberries tocurb any sugar cravings? Packedwith essential vitamins andantioxidants, a handful of thislow-calorie fruit can boost yourimmune system and provide ahealthy dose of dietary fibre tokeep you fuller for longer.

“When we ingest sugar,either as a simple orcomplex carbohydrate,our pancreas creates ahormone called insulinthat regulates the level of glucose distributed intoour blood.”

GLYCAEMICINDEX (GI) How each sugar stacks up

Maltitol Syrup Sugar Alcohol 52

Honey Natural Sugar 50

Maltitol Sugar Alcohol 12

Xylitol Sugar Alcohol 12

Mannitol Sugar Alcohol 2

Erythritol Sugar Alcohol 1

Stevia Natural Sweetener 0

Acesulfame K Articial Sweetener 0

Aspartame Articial Sweetener 0

Sucralose Articial S weetener 0

*What are sugar alcohols?Laura Dolson 2011

i Woolley, E 2013, ‘How Insulin Works in the Body’, About.com.UpdatedNovember 5 2013 <http://diabetes.about.com/od/whatisdiabetes/a/How-Insulin-Works-In-The-Body.htm>ii Rose, G 2010, ‘Why Isn’t White Bread Good for You?’, livestrong.com.Retrieved Dec 27 2010 <http://www.livestrong.com/article/343850-why-isnt-white-bread-good-for-you/>iii Dolson, L 2011, ‘What are Sugar Alcohols? Comparison and Blood

Sugar Impact’, About.com.Updated November 15 2011 <http://lowcarbdiets.about.com/od/whattoeat/a/sugaralcohols.htm>iv Dolson, L 2011, ‘What are Sugar Alcohols? Comparison and Blood SugarImpact’, About.com.Updated November 15 2011 <http://lowcarbdiets.about.com/od/whattoeat/a/sugaralcohols.htm>v Brownstein, D Dr 2012, ‘Avoid Arti cial Sweeteners’. Retrieved 3 Sep-tember 2012 <http://drdavidbrownstein.blogspot.com.au/2012/09/avoid-arti cial-sweeteners.html>vi Jockers, D Dr 2012, ‘Arti cial sweeteners and avor enhancersare dangerous’. Retrieved 3 May 2012 <http://www.naturalnews.com/035752_arti cial_sweeteners_ avor_chemicals.html>vii ‘Eat any sugar alcohol lately?’. Yale-New Haven Hospital. 2005-03-10.Retrieved 25 June 2012<http://www.ynhh.org/about-us/sugar_alcohol.aspx>viii Clark, S 2013, ‘Wonders of Xylitol’. Dentistry IQ PennWell Corporation.Retrieved 3 October 2013 <http://www.rdhmag.com/articles/print/volume-31/issue-4/features/wonders-of-xylitol.html>ix ‘Eat any sugar alcohol lately?’. Yale-New Haven Hospital. 2005-03-10.Retrieved 25 June 2012

x <http://www.ynhh.org/about-us/sugar_alcohol.aspx> ‘Find a Vitamin or Suppl ement: Stevia’, Natural Medicines Comprehesive Database. webmd.com.Retrieved 2009 <http://www.webmd.com/vitamins-supplements/ingredientmono-682-STEVIA.aspx?activeIngredientId=682&activeIngredientName=STEVIA> xi ‘Find a Vitamin or Supplement: Stevia’, Natural MedicinesComprehensive Database. webmd.com. Retrieved 2009 <http://www.

webmd.com/vitamins-supplements/ingredientmono-682-STEVIA.aspx?activeIngredientId=682&activeIngredientName=STEVIA> xii ‘Products and Markets – Stevia’, Food and Agriculture Organizationof the United Nations – Forestry Department. Retrieved 4 May2007 <http://www.fao.org/docrep/009/a0917e/A0917e03.htm#P1014_193167> xiii ‘Find a Vitamin or Supplement: Stevia’, Natural MedicinesComprehensive Database. webmd.com. Retrieved 2009 <http://www.webmd.com/vitamins-supplements/ingredientmono-682-STEVIA.aspx?activeIngredientId=682&activeIngredientName=STEVIA> xiv Coulombe RA Jr, Sharma RP 1986, ‘Neurobiochemical alternationsinduced by the arti cial sweetener aspartame (NutraSweet)’, USNational Library of Medicine – National Institute of Health. Retrieved30 March 1986<http://www.ncbi.nlm.nih.gov/pubmed/2420032> xv Qing Yang, Qing 2010, ‘Gain weight by “going diet?”Arti cialsweeteners and the neurobiology of sugar cravings’, Yale J Biol Med.Retrieved June 2010 <http://www.ncbi.nlm.nih.gov/pmcarticles/PMC2892765/>

REFERENCES



http://about.com/

http://livestrong.com/

http://about.com/

http://about.com/

http://webmd.com/

http://webmd.com/

http://webmd.com/



http://webmd.com/

http://webmd.com/

http://webmd.com/

http://about.com/

http://about.com/

http://livestrong.com/

http://about.com/

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Biofu rnace is an ideal meal replacement or post workout shake, with 10 Fat Bur and 27g Protein but only 0. 3g Fat, 0.4g Carbs and 0.2g sugar per 30g serv

BIOFLEX NUTRITION.COM.AUBIOFLEXNUTRITIONAU STRALIAW o r l d M a g s . n e t W o r l d M a g s . n e t









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Motivation

BY KYLIE SAUNDER

h

t

h

t t

t

You love your workout time; it’s yourtime to focus on becoming stronger, fitter and healthier. But lately you’venoticed that your sessions are beinginterrupted by a loud and overwhelmingvoice. No matter how hard you try toignore the interruption, you can’t - it’sin your head!

The loud voice that interrupts youas you strive to achieve your healthand fitness goals is what manypsychologists call the ‘inner critic’.According to Victoria Kasunic, aleading Sydney psychologist, “We all

have this critical part ofourselves but some of us haveinner critics who are so loud anddomineering that it drowns out theother aspects of ourselves.”






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Motivation

Your inner critic focuses on your negatives and its messages aredesigned to make you feel insecure. Thoughts like: “Your arms arenever going to look good in that singlet top”, “You know those new pants are making you look ridiculous” and “Who do you think youare trying to keep fit, no one else in your family succeeded!”

Okay, but how can you deal with it? Here are three steps to help youquieten your inner critic:

Step 1: Get to knowyour inner critic

Victoria believes that getting caughtup with comparison is a significantsign that your inner critic is speakingto you. It will compare your progressin losing weight and getting fitter,and it sounds like a broken recordof hurtful and negative words.

Your inner critic may say: “You’re big,fat and ugly”, “you’re pathetic”, and “ifyou could get your act together, youwouldn’t be so miserable all the time”.Let’s face it, it’s not pleasant being toldthis over and over again. And after awhile, it’s easy to start believing whatyou’re inner critic is telling you.

Victoria suggests you ask yourself howthose thoughts are making you feel. Arethey making you feel good? If not, tryto ignore them or – even better – findsomething positive about yourself andacknowledge it. Focusing on whatyou’ve achieved, yourstrengths and goodqualities will quieten the inner critic’s voice.

Step 2: Be kind toyour inner critic

Now you know that your inner criticdoesn’t always tell you the truth, you canstop yourself reacting to its remarks anddevelop a new relationship with it. Tryasking yourself how you would speak toyour best friend or a child if they wereharshly comparing themselves to others.

“For children to thrive they need to hearthree positives for every single negativecomment,” Victoria said. “You areexactly the same; nurture yourself withwords of encouragement and support,and watch yourself thrive and grow.”

So when you’re hearing “you arefat and lazy”, replace this with “Iran five kilometres this morning;I prepared and ate healthy mealsall week – I am fabulous!”

Step 3: Create a healthy relationshipwith your inner critic

Now you’re aware of your inner critic, it’stime to develop your relationship with it.Observing what your inner critic is sayingand writing down its comments willhelp you immediately recognise whenand how it infiltrates your thinking.

Victoria Kasunic advises that the mosteffective way to deal with your innercritic is to accept and love yourself,“Arguing with your inner critic willnever work - it just gives it more power.Instead, be kind and loving to yourself.”

When your inner critic tells you thatyou will never reach your goal weight,but you have been training hard andeating clean foods, then you know thatit’s lying. In this instance you could say,“Thank you for your feedback, I canhear you, but I’ve got this covered!” Thissimple statement helps put you back incharge of your thoughts and will allowyou to quieten down the inner critic,without shutting it down completely.

Tara Sophie Mohr, a women’s leadershipexpert from the US, offers these sixquestions as a strategy when youhear your inner critic talking:

1. Are these comments true?2.

Do I have any real evidence?3. If so, is this the whole truth or just one small part of the truth?

4. If I check in with my heart(or my breath, gut or body)what’s the real truth?

5. Does listening to this voice servemy goals or make me happy?

6. If this voice and its ideas wereabsent from my mind, howwould I see the situation?How would I react?

So the next time you hear that loudvoice as you’re working out, stop for amoment and take a deep breath. It’sonly your inner critic wanting to beheard. Listen to it, but don’t acceptthat it’s telling you the truth.

Kylie Saunder specialises in helping women step into a life that’s healthy, joyfuland content. Kylie’s background is B.A. followed by Certificate III and IV FitnessInstruction, group exercise instruction, Pilates instructor and Diploma ofProfessional Pilates Instruction. Kylie has spent the past 17 years teaching aerobicsand running successful personal training and Pilates studios. Kylie is also asought-after business and mindset mentor for Pilates and yoga business owners.

Kylie Saunder

Photo: Say Heidi Photography

“Arguing with your inner critic will never work -it just gives it more power. Instead, be kind and loving to yourself.”

So how can you recognise

what thoughtsare from your

inner critic?

Resources used:

• Phone interview with Victoria Kasunic, July 2012.Website www.victoriakasunic.com

• eCourse information from Tara Sophie Mohr “The Inner Critic” purchased in June www.taramohr.com/inner-critic/ oxygenmag.com.au | March 2014 | 123



http://www.victoriakasunic.com/




http://www.taramohr.com/inner-critic/

http://www.victoriakasunic.com/

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124 | March 2014 | oxygenmag.com.au HAIR & MAKEUP VALERIA NOVA STYLING RA CHEL MATTHEWS BURTON TOP & SHORTS LULULEMON SHOES ADIDAS

WHAT’S THE BIG DEAL?

Weight sleds or Prowlers

(look it up if you need to)aren’t available at every gym. With this move, you’ll replicate a simi-lar motion without the sport-specic equipment.

Bust out of yourleg-training rut!

Training






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BY RACHEL CROCKER, FITNESS EDITOR | PHOTOGRAPHY PAUL BUCETA | MODEL ELAINE GOODLAD

TURN THEPAGE FORMORE.

vanity or tectonic variety. But for iron-loving men and women, the plate of which theymost often speak is the weight-

ed kind. And while you may beused to hoisting weight platesattached to the ends of a bar,don’t write them off as simplyan accessory. Their versatilitycan help breathe new life intoa repetitive (and boring) low-er-body program.

DITCH THE DUMBBELLS!SHOCK YOUR SYSTEM

WITH WEIGHT PLATES.

DIVERSIFY YOUR WORK-OUTWhile working

out with machinesand dumbbells is abso-lutely fine – in fact, we recommend both– there are often timesat the gym when it’sdarn near impossibleto secure a pair of 20s

without having to fightsomeone for them. And if you have to get

in and out in a jiffy(a lunchtime jaunt tothe gym, for example)that can mean all thedifference between anefficient workout orstressing out!

Upon hearingthe word “plate,”

those who don’t spend much time

in the gymmight picture

the dinner,





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Training

These exercises don’t just have you subbing in weight plates for your standard dumbbells; rather,the way in which you hold or usethe resistance is altered fromexercise to exercise. Take the splitsquats, for instance: extendingthe plate above your head andkeeping it there for your entire set

calls upon more of your core andupper-body muscles during eachrep. For the elevated dumbbellsquats, you’ll be placing a platebeneath each heel, causing the work emphasis to shif t away from your glutes to the fronts of yourthighs and even your calves. Andthe plate push is another not-so-common exercise that will have you increasing your heart rate while honing in on your butt and

the backs of your legs. For optimal results, tackle

this workout twice per week,leaving at least 48 hours ofrest in between each session.

1 Overhead weight-plate split squat

2 Elevated dumbbell squat

3 Weighted walking lunge

4 Standing weight-plate calf raise

5 Plate push

EXERCISE SETS REPS

2–3

3

2–3

3–4

3–4

10–12 (each leg)

12–15

15–20 (each leg)

15–20

30-60m (see description)

SET UP: Stand with asmall weight plateunder the heel of eachfoot, and hold a dumb-bell in each hand [A].

ACTION: Sink into asquat, directing yourtailbone towards thewall behind you as youlower. Stop when yourglutes are parallel to the

floor [B], then extend your legs to return tothe starting position.

1| OVERHEADWEIGHT-PLATESPLIT SQUATTARGET MUSCLES: quadriceps, gluteus max-imus, deltoids, gastrocnemius

SET UP: Stand in a widestance with one foot in frontof the other. Hold a weightplate with both hands andlift it above your head [A].

ACTION: Engage your coreas you bend both knees tolower towards the floor. Stopwhen your front leg formsa 90-degree angle [B], thenextend your legs to return tothe start. Complete your repson one side, then switch legpositions and repeat.

YOURCOMPREHENSIVE

Lower-Body Routine

2| ELEVATED DUMBBELL SQUATTARGET MUSCLES: quadriceps, gluteusmaximus, hamstrings, gastrocnemius

3| WEIGHTEDWALKING LUNGETARGET MUSCLES: gluteus maximus, hamstrings, gastrocnemius

SET UP: Grab a small weightplate in each hand, andstand with your feet abouthip-width apart.

ACTION: Step one foot for-ward and bend your kneesto lunge. To engage yourglutes even further, lean for-ward from your hips whilekeeping a straight back.Extend your legs and step your rear foot in front of theother. Immediately lowerinto another lunge, ensuringthat your knee does not jutpast your toes, and repeat.

HOLD HEAVIER PLATES IF YOU WANTTO CHALLENGE YOUR GRIP, TOO. t i p

PREVENT DELT FATIGUEBY STARTING WITH ALIGHT WEIGHT, ANDGRAB A HEAVIER PLATEWITH EACH SET.

t i p

A. B.

A. B.

INTERESTINGTWEAKS






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SET UP: Crouch down and place yourhands on the edge of a heavy weightplate on the ground. (You can usemore than one; just make sure thatthey’re the same size and that theywon’t topple over once you begin topush them forward.)

ACTION: Push through the balls of your feet to move the plate acrossthe length of the room (or whateverdistance you have; aim for 15-30m.Keep your hips low and ensure thatthe majority of the power is comingfrom your legs, not your arms. At theend, turn around and return to thestart in the same way.

SET UP: Stand on a flatsurface with your feethip-width apart. Holda heavy weight plateagainst your chest.

ACTION: Press up ontothe balls of your feet,then slowly lower

without letting yourheels touch the ground.Continue for your pre-scribed amount of reps.

4| STANDINGWEIGHT-PLATECALF RAISETARGET MUSCLES: gastrocnemius

5| PLATE PUSHTARGET MUSCLES: gluteus maximus, deltoids, pectoralis major

THIS MOVE IS GREAT FORGETTING THE HEART RATEUP. TRY IT BETWEEN THEOTHER EXERCISES TO INCREASEYOUR OVERALL BURN.

IF YOU’VE GOTTHE BALANCE,STAND ON ASMALL STEPAND DROPYOUR HEELSTOWARDS THEFLOOR BEFOREPRESSINGUPWARD.

t i p

t i p

CUT CALVESARE THE ICINGON TOP OFYOUR GREAT-GAMS CAKE.

WHAT’S THE BIG DEAL? A weak grip can prevent you fromholding dumbbellsthat are heavyenough to make a

difference in yourtough-to-buildcalves. Holdinga plate in frontof you nixesthat problem.

SUBSCRIBvisit muscleupmedia

THE F I T N ES S P R OF ES S ION AL’S CAR EERS GUIDE





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Simone MicheliMELBOURNE, VICAGE: 27 WEIGHT: 53kg HEIGHT: 160cmDAY JOB: Guest Service Supervisor for Virgin Airlines

When did you start working out and what inspired youto do so?I started when I was 18; at the time I wasapproached by a personal trainer whosuggested I compete in the INBA Fitness Modeldivision.

Her Workout Plan: I train six days a week. Two days are high-interval training rows or sprints with a core

workout; three days I train weights whichinclude metabolic weight circuits and a boxingclass.

Favourite Cheat Food: Once a fortnight. My mum’s creamy pastacarbonara is the best!

Favourite Clean Food: Rolled oats, berries and low-fat yoghurtsprinkled with cinnamon and almond akes.

What gets you pumped up the most right before aworkout?Putting on my favourite music gets me in the

mood to work hard.

Sarah GreggMELBOURNE, VICAGE: 24 WEIGHT: 60kg HEIGHT: 165cmDAY JOB: Student

Favourite Training Move: I love adding the following circuit in to theend of my weight training sessions: fourrounds of 20 kettlebell swings, 20 lunge jumps, 20 box jumps, 20 front jumps, 20 burpees and 20 mountain climbers on theFitball. It burns and it’s hard, but it getsresults in conjunction with clean eating.

Her Workout Plan:Monday: 45-min run with a 5-10 minuteplyometric nisher at the end.Tuesday: Deadlifts, bench press, and seated

row (4x12) with a plyometric nisher.Wednesday: 20-min steady run,20-min sprint intervals and a 5-10minute ab nisher at the end.Thursday: Chins, squats and dipswith a plyometric nisher.Friday: 30-min run then core.Saturday: My big session involving bodyweight circuits and sprints.Sunday: Rest

Favourite Cheat Meal: Dark chocolate. I don’t buy it because I woulddevour the block; however, I do treat myselfonce every now and then to a small one.

Favourite Clean Food: Cottage cheese with half a scoop of vanillaprotein powder and mashed blueberries.

Lee GardenerFIVE DOCK, NSWAGE: 30 WEIGHT: 51kg HEIGHT: 161cmDAY JOB: NSW Disability Employment

Services Performance ManagerHer Role Model:There are so many tness icons andinspirational people, but I would have to say Andreia Brazier; her professionalism andimmaculate physique make her a true icon.

Her Workout Plan:Challenging! My trainer alternates thisevery 6-8 weeks, depending on myresults and competition preparation.

Mon: HIIT Cardio (am), legs (pm)Tue: HIIT Cardio (am), back/shoulders (pm)Wed: HIRT (am), walk (pm)Thurs: HIIT cardio (am), legs (pm)Fri: Chest/shoulders/abs (am), HIIT (pm)Sat: HIRT (am), walk (pm)Sun: Rest day

Favourite Cheat Meal:I must admit, I do have and have always hada pretty clean diet, but it’s important not tomiss out on the things you love. After all, you work hard for them. I love banana breadand pancakes, and will always make themost of it when it is time to spoil myself.

Fitness

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EVA LYGIDAKISMy glutes, legs and back becausethese areas are my strong points.

SARAH GREGGI love my shoulders and arms

because they are lean and shapely.

LEE GARDNERAbs, of course - they are thestrongest part of me!

KRISTA WHITEI have a good, solid set of

abdominals.

SIMONE MICHELII would have to say my legs.

LORYN JOHNSONMy eyes – they’re big and blue!

YOUR FAVOURITE FEATURE?

Krista WhitePORT LINCOLNAGE: 32 WEIGHT: 70kg HEIGHT: 169cmDAY JOB: Remedial Massage Therapist

Her Workout Plan:My workouts are done in blocks: legs, back, chestand shoulders, arms and calves, abs, and separatecardio sessions.

Favourite Cheat Meal:Gluten-free marinara pizza with pineapple and somehomemade ice cream (most recently pistachio andcoconut - to die for!) I purchased a Thermomix atthe end of last year and make my own amazing cleanpizza bases and desserts with alternative ingredients.I usually have a cheat meal on a Friday or Saturdaynight when I can relax, prepare and enjoy.

Favourite Clean Meal:I couldn’t live without my morning proteinpancake and peanut paste! Chicken tenderloinsare pretty awesome, too.

Are you a more of a cardio woman or a weights gal? Why?It’s a tricky one - I get different enjoyment fromeach. I love weights for the satisfaction I get aftera session. I love to see progress and feel a littleDOMS to remind me of how hard I’ve worked.I get more of an enjoyment ‘during’ cardiosessions; there’s nothing like a run or intervalswith some good beats to clear the mind.

What time of day do you work out?Usually between 7-10am, and 4-7pm. I enjoy theafternoons the most. I’m awake, warm and readyto rumble.

Eva LygidakisADELAIDE, SAAGE: 28 WEIGHT: 54kg HEIGHT: 158cmDAY JOB: Student

Are you more of a cardio woman or a weights gal? I love both; I love to lift heavy and feel the pump but I also love to do interval sprints. I love tosweat it out and feel energised for the day. It alsohelps to clear my head and keep me focused.

Her Workout Plan: I do HIIT sprints for cardio, abs 2-3 times perweek, I keep my reps high when training legs as Ihave naturally very muscular legs.

Favourite Cheat Meal: Pizza, salt and vinegar potato chips, and chocolateare my weak points. If it’s in front of me it’shard not to eat it, but I don’t go out and buy it.I like to allow myself one ‘dirty’ cheat and one‘clean’ cheat every week. A ‘clean’ cheat might besomething like a yummy raw vegan cake.

Favourite Clean Meal: I love making breakfasts combining some of myfavourite ingredients such as oats, buckwheat,almond meal, banana, natural cashew spread,unsweetened shredded coconut, coconut oil, rawcacao, Natvia, and protein powder. I get creativeand make anything from a protein pancake to anoat bake slice.

What celebrity are you told you most look like?I have been told I look like Christina Aguilera atcertain points of her career, and Lady Gaga.

Loryn JohnsonMELBOURNE, VICAGE: 21 WEIGHT: 54kg HEIGHT: 162cmDAY JOB: Student

Her Role Model: I have quite a few role models that stay withinmy headspace when I’m struggling or feelingas though I am going to ‘give up’: my trainers,mentors, my partner, as well as people like LindyOlsen, Ildiko Browning and Justine Switalla!It could be as simple as looking at a picture orhearing one of their stories that helps to keep mestimulated and dedicated.

Her Workout Plan: During competition I did a lot more cardio: twosessions a day – morning and afternoon - for halfan hour each. I was lifting weights four timesa week; two muscle groups per session. Nowthat I’m not in training for a competition, I havereduced my cardio to about 3-4 sessions a week.

Favourite Cheat Meal: During competition I indulged once a week. Iwould go to Vegie Bar in Fitzroy and have a bigplate of tofu stir-fry with a soy latte! YUM!

Favourite Clean Meal:I love my comp diet even though it can be quitefrustrating. I LOVE brussels sprouts, broccoli, eggwhites and CHICKEN!

Are you more of a cardio woman or a weights gal? Why?I am denitely a weights girl! I am so amazed atthe way weights have the ability to transform my body into something amazing and shapely!

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IT’S ALL IN THE

NUMBERS

Diet Protein™ represents a sophisticated and balanced dietprotein shake formulated to aid those seeking to effectivelymanage their weight.

per 50g serving



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