Oxygen.04.2014.au

T H E N E X T G E N E R A T I O N O F W O M E N ’ S F I T N E

AUS $8.95 • NZ $10.95ISSN 1838-2517

9

771838 251001

09

OXYGENMAG.COM.AUTIPS TOBANISH YOUR

BARRIERS10

FREE

WORKOUT

POSTER INSIDE!

MEET OUR FIT MUM

IN PERSON (see inside for details)

Kim Dolan Leto

pg28

GREATGLUTES

GUARANTEED!pg74

Are you LISTENING

TO YOUR BODY?pg112

VGOOD CARBS

BAD CARBSpg120

CREATE A KILLER BODYKETTLEBELLS

with

pg62

pg100

YOUR GUIDE TO

pg88

EAT FAT,LOSE FAT

T H E N E X T G E N E R A T I O N O F W O M E N ’ S F I T N E

AUS $8.95 • NZ $10.95ISSN 1838-2517

9

771838 251001

09

OXYGENMAG.COM.AUTIPS TOBANISH YOUR

BARRIERS 10

FREE

WORKOUT

POSTER INSIDE!

MEET OUR FIT MUM

IN PERSON (see inside for details)

Kim Dolan Leto

pg28

GREAT GLUTES

GUARANTEED!pg74

Are you LISTENING

TO YOUR BODY?pg112

VGOOD CARBS

BAD CARBSpg120

CREATE A KILLER BODYKETTLEBELLS

with

pg62

NO

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YOUR GUIDE TO

pg88

pg 48

EAT FAT,LOSE FAT

on thecover This issue we feature on the cover: Kim Dolan LetoPhoto by : Eva Simon Cover Design by Leo Costa Leite

Issue

65

u r on48 EAT FAT TO LOSE FAT

Outsmart the fat-gain cycle with our simple food swaps.

84 FUN, FAST AND FABULOUS RECIPESHealthy, quick meals don’t have to be boring!

128 STRESS LESS, TRAIN MOREKeep sickness at bay this autumn with these 15-minute antioxidant-packed recipes.

o va on54 THE REAL YOU

How well do you know yourself?

78 WHEN TAKING THE GOOD WITH THE BAD ISN’T SO BADWhen did you start branding food as ‘good’ and ‘bad’?

100 BANISH YOUR PROCRASTINATION BARRIERSStop procrastination preventing you from succeeding!

Features104 SMASH THOSE

SHOULDERS7 moves, 4 workouts to solid shoulders.

112 IS BODY PAIN BAD FOR YOU?We often feel we must “work through the pain” to achieve our goals, but what is our body really telling us?

120 NOT ALL CARBS ARE CREATED EQUALHow much do you know about the carbs you’re consuming?

Training62 CREATE A KILLER BODY

WITH KETTLEBELLSGot dumbbell doldrums? Get excited with kettlebells!

96 CHOOSE YOUR OWN CARDIOMix up your regime with these cracking cardio workouts!

124 GROW YOUR BACKWant an amazing v-taper and bigger back? Try changing your grip!

128STRESS LESS, TRAIN MORE

CONTENTS

ISSN 1838-1

9 771838 251COVER GIRL MYTHS BUSTED

26

48

6 HOT AIRYour editor sums it up every issue

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD

10 REVIEWS

12 MAILBOXWe hear you!

14 FAT LOSSOur covergirls answer your most-asked questions!

22 NEAT THINGS

23 BABEWATCHWe choose one sexy fella each issue for your viewing pleasure

28 COVERGIRL LIFEFind out more about our covergirl

44 BODY TRANSFORMATION

112 HOLISTIC LIVING

116 FIT FOR TWO

134 FUTURE OF FITNESSYou could be next!

137 INSPIRE

EVERY ISSUE

54DISCOVER THE REAL YOU

EAT FAT TO LOSE FAT

SMASH THOSE SHOULDERS

IISS BBOODDYY PPAAIINN BBBAADD FFOORR YYOOUU??

104

oxygenmag.com.au | April 2014 | 5

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it NOW. But when it comes to changingyour body d mind, it’s p o ess - andsometimes long ne! In my eyes, hough,that s thrillin ! It’s a jour ey rath r thanimmediate g atificati n, an jour eywill give you so uch more happine s andfulfi ment th something you c getinstantl . nd bett r yet, i ’s your jour ey– be proud o th ! pp ng yo r e ghts or

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6 | April 2014 | oxygenmag.com.au

Hot Air

Born inAustralia.Made inBrazil.

ADVISORY BOARD

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

Group publisherMichael Henry

Editor in ChiefLindy Olsen

Assistant to the EditorOlivia Amourgis

Art DirectorLeo Costa Leite

Chief PhotographerDallas Olsen

Sub EditorIan Jessup

Art DepartmentDallas Olsen, Lauren Moran

PhotographersJonathan Tether, Elena Raga, Andrew K, PeterSalama, Paul Buceta, Morrison Photography, TheronKirkman, Melissa Sudero, Konrad James, BenjaminLiew, Steph Doran, Eva Simon.Stock images:shutterstock.com

ContributorsKylie Houghton-King, Elena Sabelnikova, WarrenMaginn, Geoff Edwards, Layne Norton, BelindaCarusi, Sohee Lee, Jo Prior, Marissa Nieves, KoriPropst, Amanda Kotel, Greg Dolman, Eve John,Duncan Hunter, Gabriela Rosa, SJ McShane

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

Subscription and Reader ServicesAustralia and New [email protected] Box 3223 Nerang BC QLD 4211Telephone: 1300 80 75 80

AU 10 issues $69.95 20 issues $129.95

NZ 10 issues $69.95,20 issues $129.95

Overseas 10 issues $165.00

NUTRITION/HEALTHClaudette CaseyFreeman, B.Hlth.Sc,Nut.Med.Research nutritionist,Food as Medicineexpert, counsellorof food obsession,research & articleWriter and theorganiser of“Nutritional MedicinePractitionersNetwork”.Kori L. Propst,PhD©, LCMHC, LPC,CPT, C-ISSNWellness Directorof The Diet Doc,LLC and Dr. Joe’sPerfect Peaking,clinical mental healthcounsellor, certifiedpersonal trainer, healthcoach, and weight loss/nutrition consultant;motivational speaker,writer, author of thePeakofMind blog,managing editor ofAlpha - The Evolutionof Fitness; and WNBFprofessional figure, fitbody, and bodybuildingathlete.COVER GIRLS/AMBASSADORSSkye CushwayPersonal Trainer,ISSN sportsnutrition coach andYoga instructor.

Specialising in bodytransformations andempowering woman tolove themselves.Fitness model, 2xOxygen covergirland Natural Figurecompetitor.Justine Switalla CertIII & IV in Fitness,Group Ex qualifiedLes 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 andauthor of Get The BodyYou Want (2012).Penny LomasStrength &conditioning coach,personal trainer& BiosignatureModulationPractitioner. 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.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 allthe flavour and noneof the fuss. www.healthyhelpings.com.auFITNESS &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 coachwith over 25 years ofcoaching experiencebased in Melbourne,Australia. Hasimpacted over 20,000individuals and clientsworldwide throughhis coaching work andpublications!

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 Sciencesand a BSc in Biochemistry, andis also a competitive natural probodybuilder and powerlifter.

Dr Layne Norton Amanda Kotel

Amanda Kotel has a background ofdancing and gymnastics, competingacross numerous American stages. Shehas completed a BSc in Exercise Science,specialising in Athletic Therapy. During herlast years of university she started personaltraining and coaching, and in 2010 madeher debut into the fitness modelling world.Every day Amanda is a motivator, lifecoach and practitioner of her beliefs. Tolearn more, visit www.amandakotel.com.

Kori Propst holds a BS inExercise Physiology and anMS in Counselling. She iscurrently finishing her PhD inBehavioural Medicine. Sheis a WNBF Pro Bodybuilder,Fit Body, & Figure athlete,certified clinical sportsnutritionist, personal trainer,and lifestyle and weight

management consultant.As the Wellness Director forthe Diet Doc she created theMental Edge Program to aidcompetitors in developingindividualized strategies foroptimal performance in theirlives and for competing. Shecan be contacted [email protected]

Phot

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Kori Propst


OxygenWomensFitness oxygen_magazine Oxygen_Magazine

Staff Contributors

he Australian Running Festivalunners, walkers and

ggers can get a head

art on New Year’s

tness goals by signing

p to the Australian

unning Festival on

e weekend of April

2-13 in Canberra.

ith events suitable

r all abilities, the

ustralian Running

estival encourages

veryone including

rious runners,

joggers, wheelchair

athletes, and pram-

pushers to take part.

More than 10,000

runners are expected to

take part in the festival

that includes the Ultra

Marathon (50km),

The Canberra Times

Canberra Marathon

and the Half Marathon,

along with the adidas

10km and 5km fun runs.

In 2013, the Australian

Running Festival raised

more than $220,000 for

195 charities, and in 2014

has a target of $300,000

to support 225 Australian

charities already involved.

The Australian Running

Festival 2014 also

introduces a Gold Charity

Program for those who

would like to make

fundraising the focus of

their half marathon or

marathon experience.

Australia s Fitness & Health ExpoWhether you’re training for the next

Spartan Race, thinking about a Paleo

Diet, looking for a new fitness class

or seriously training for an event, the

Australian Fitness & Health Expo is the

place to gather information and find the

latest products and equipment to assist

you. This year will see the addition of

the Healthy Living & Endurance stage

where you can get training tips and

advice from top coaches and athletes

or watch a cooking demo from the

Healthy Chef Teresa Cutter. There’ll

be professional sporting competitions

to watch, including the South Pacific

Grand Prix run by the International

Natural Bodybuilding Association and

the Jiu Jitsu State Championship. On

April 4-6 at Melbourne Convention

and Exhibition Centre, the expo

is open from 9.30am – 5.30pm

daily with Friday open only to

those who work within the

fitness and health industry.

For more information visit

www.fitnessexpo.com.au

General visitors can pre-book

tickets online to avoid the queues

– cost is $30 for a one-day ticket.

See you there!(See page 34 for more details)

Walk 4 WaterWaterAid’s challenge to change a life with every step

WHAT: WaterAid’s Walk

4 Water – walk 10,000

steps a day for five days

WHEN: 17-21 March 2014

WHERE: Anywhere

WHY: Walk in the

footsteps of those without

safe water and raise

money for WaterAid

WaterAid is calling on

Australians to join the

Walk 4 Water 10,000 steps

challenge in March 2014.

The annual fundraiser is

designed to get people

walking in the footsteps

of the world’s poorest.

With 10% of the world’s

population not having

access to safe water, the

Walk 4 Water 10,000 steps

challenge will remind

participants of the daily

journey that people –

primarily women and

children - in developing

countries undertake to

collect water. All you

have to do is take 10,000

steps a day for five days

in your workplace,

school or simply built

into your daily routine.

For more information or to

register for Walk 4 Water

please go to:

www.walk4water.com.au

PHO

TO

CR

ED

IT:W

AT

ER

AID

/LA

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N

oxygenmag.com.au | April 2014 | 9OxygenWomensFitness oxygen_magazine Oxygen_Magazine

What’s On

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Available in Cookies and Cream, Choc, Vanilla, Banana and the new Coffee, Thermowhey will be priced at $39 for 1kg, with greater savings for those buying in bulk.

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• An Australian first with heat-stable probiotic Ganeden BC30© added to support healthy digestion and ‘Immune Function’.

• Achieve is available in two sizes (350g and 700g) and in two flavours (Chocolate and Vanilla).

For a free sample email us via our website: www.nextgenerationsupplements.com | FREE CALL: 1800 288 019

NE8 PRE-WORKOUTFrom the makers of renowned Dfine8 comes this fantastic new pre-workout! Push yourself further and harder than ever before with Dfine8 pre-workout. It all starts with an immense boost of energy, then the mental focus kicks in and before you know it you’re completely engrossed in your workout. But that’s just the beginning, by now the branched chain amino acids are already racing through your system to help repair your exhausted muscles. You’ll never look back once you’ve tried Dfine8 pre-workout.

Find your nearest stockist www.flushfitness.com.au


HART SPORT ACUPRESSURE BALLSAcupressure balls are a great tool for targeting specific muscles for myofascial release. They are perfect for targeting trigger points and can be used when sitting, standing against a wall or lying on the ground. The set includes three different density balls to allow specific pressure application and progression.$9.90 set of threehttps://www.hartsport.com.au/products/6-763

GREEN TEA X50The combination of all the health benefi ts of 20 cups of green tea condensed into one great-tasting drink! GreenTeaX50 is an instant green tea energy drink full of powerful antioxidants and trace minerals that delivers a revitalising calorie-free energy boost. Speed up the shred of unwanted kilos and combine GreenTeaX50 with a calorie-controlled diet and exercise plan or simply harness the natural ingredients to step up your detox.

Find your nearest stockistwww.greenteax50.com.au

BIOFURNACETurn your body into a fat-burning furnace! With 10 fat-burning ingredients, low-fat, low-sugar and low-carb, BioFurnace is an ideal meal replacement or post workout shake.

For your free sample visit www.bioflexnutrition.com.au/samples

Available online at www.bioflexnutrition.com.au and at great retailers.

PINK SUN Born in Australia. Made In Brazil.Pink Sun Activewear is Australia’s newest sportswear label that specialises in fitness fashion for women who enjoy an active lifestyle and like to look good. It’s where fitness meets fashion. Whatever your activity, fitness, dance, running, yoga, CrossFit, Pink Sun Activewear will take your workout to next level by feeling great about your self. Available for retail and wholesale from www.activewearbrazil.com.au


OXY REVIEWS

Hi Lindy!

I have just purchased my

very first copy of Oxygen

Magazine and felt as

though I just had to get in

touch.

After losing 23kg and finding it hard to

lose the last couple of kilos, I enlisted

the help of the owner of the gym I

attend as my personal trainer.

After six months of being pushed to

my absolute limit in each training

session to the extent of sometimes

almost being unable to walk to my car

after a session, I decided I needed a

break. Not long after, I started getting

intense back pain and one day in

March, I almost couldn’t get out of

bed. Only a few weeks later I lost my

beloved three-year-old Labrador to

cancer and it literally broke my heart.

I was left broken, filled with guilt and

grief and not ever wanting to step

foot back inside the gym ever again. I

spent eight weeks with my husband

mountain biking and after the break,

I felt like I did actually miss the gym.

Struggling to go back, I decided that if

I wanted to continue then something

was going to have to change. I got

myself a new trainer and changed

classes to different instructors, ones

who promoted and enforced sensible

exercise whilst working to your limit.

Whilst doing this, I noticed that a

different mentality had formed

among some of the members at my

gym. It involved many of them taking

back-to-back-to-back classes, GRIT

followed by Pump followed by RPM –

day after day after day - and making

those of us who didn’t feel guilty, lazy,

unfit and unmotivated. I doubted

myself, the new choices I had made,

and all the positive people around me

telling me that I didn’t need to do this

to achieve results.

So I almost burst in tears when

reading some of the articles in your

magazine!

The articles where Diana, Aleisha, Julie

and Lauren not only promote active

rest but encourage it! Lindy Olsen’s

amazing “just try” attitude! The

articles and women that talk about

nurturing yourself, eating well but

also allowing yourself a treat! The list

is endless, I could go on forever!

I can’t thank you enough for putting

out the most amazing magazine I have

ever read! It makes me realise that

the changes I have made are positive

ones and that I don’t have to smash

myself beyond what I’m capable of to

get results. That I don’t need to spend

hours and hours, day after day in the

gym and that I don’t need to fill myself

up with every supplement under the

sun. And that just sometimes, slow

and steady will win the race.

I may not ever look like one of the girls

in the pages of Oxygen magazine,

but just the encouragement and self-

belief that you give out will give me

the courage to try.

Thank you, so very, very much!

Kind regards

Hi Kristy,

First of all, congratulations on your

weight loss; it sounds

sn’t been an

rney. I think

elieve it has to

xhausting and

lt process to

eight and be

thier – but that’s

the case at all.

great to hear

at you listened

your body

nd realised you

needed a break;

it’s one of the most

important aspects

of maintaining health and vitality. It

sounds like your instincts were right.

Don’t EVER doubt yourself, beautiful

lady; our gut feelings are powerful

and often more right than we give

them credit for.

I am so glad Oxygen has resonated

with you; we ABSOLUTELY encourage

active rest, and loving and nurturing

yourself – and we ALL deserve a

treat every now and then. Leading

a healthy and fit lifestyle isn’t about

deprivation and pushing yourself

until you can’t walk; it’s about

nurturing your body with natural,

real food to help it function at its

best; it’s about rewarding your body

with movement and strength, rather

than punishing it after that piece of

chocolate cake; it’s about creating a

LIFESTYLE, something you feel you

can continue to do week in, week

out without struggle, deprivation

and dislike.

EVERYONE has the

opportunity to be

included in Oxygen – if

you’d like, send us your

transformation story and

some ‘before’ and ‘after’

pics so we can give even

more women the courage to

“just try”!

Lots of love

Lindy xx

38 | March 2014 | oxygenmag.com.au

Transformation

LI E Extreme

Makeover

BY BELLA FOUNTAIN

PHOTOS BY BOB WICKHAM

On paper, 2011 should have been a pretty amazing

year. I was happily married with a wonderful pr -

schooler and newborn, working in the company

that I founded and on track f r ‘having it

all’. But in reality, I was miserable. A ter

realising that misery was the ca alyst, I

took the steps I needed to change my life

or, more accurately, to save it.

I have struggled with body image my whole life.

Feeling too fat was a constant in my life, even

when it wasn’t true. But as an adult it certainly

did become a reality. After my wedding the

weight started creeping up and when we had

our first son the ‘baby weight’ came off but

was 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 diet

was almost exclusively convenience and

pre-packaged foods. Health and fitness was

definitely not my priority.

While pregnant with our second son, I felt

really unwell. Being significantly overweight and

pregnant certainly contributed to a less han enjoyable

pregnancy. I barely moved at all for the w ole nine

months. I craved sugar in crazy amounts and wou d eat

boxes of ice creams while justifying my ctions with the

notion that I would just lose the weight a ter the ba y wa

born - I didn’t.


Your Letters

indy

d the very disappointing news about the demise of ert Kennedy Publishing. I've been a long-time fan

xygen Magazine, having bought the very first issue edition - still have it!) back in 1997, and eventually ching to the Australian edition which improved tly when you became editor.

I've always been meaning to write and thank you and your team for producing a fabulous magazine. I really love the information and positivity that you provide along with the coverage of competitions and Oxygirls in this part of the world, and I really hope this continues!

Kind regards,Kate

Dear Lindy,

Just wanted to say how over the moon I am at the

moment as I am in your magazine this issue! It's

been a dream of mine since, well, forever! I cried this

morning when I saw it! My children were asking,

"What's wrong mummy?"

Thanks to you and your inspiration I'm prepping for

my first comp with Allison at World Gym, and Jon

Davie and Jo Rogers are helping me with my posing!

So I just wanted to say THANK YOU so much for

allowing me to be in your magazine. I am so happy, I

can't stop smiling and I'm telling EVERYONE! THANK

YOU, THANK YOU, THANK YOU, LINDY! I absolutely

love who you are and I would be so honoured if I had

the chance to meet you one day.

Lots of Love and Hugs,

Hayley

i

YO

U

Z

OX

YG

EN JA

NU

AR

Y 2

01

1

.

BONUS: $7

GYM GEAR

PG.120

NEW YEAR, NEW YOU!

ZAP FAT FAST! NEW CARDIO PLAN

SHE’S BACK!

COVER GIRLMONICA BRANT

YOUR

36 | January 2014 | oxygenmag.com.au

oxyg nmag.com.au | January 2014 | 37

LOVE, BELIEVE, RESPECT

COVERGIRL EXPOSED

BY OLIVIA AMOURGIS I PHOTOGRAPHY DALLAS OLSEN

Born and bred in Canberra, Jenna is not a fresh face to

he Oxygen Coverg rl competi-tion. Her dedication, com-mitment and self-respect have seen her return to the Oxygen headquarters for the second year in a row. Last year, Jenna was placed in Oxygen’s top 10 covergirls but in 2013 her improvemen s have seen her rise to the top of more than 300 amazing women.“My passion is exceeded by my dedication to fitness, and when you love something so much you make it happen,” Jenna said. “I am my own competition and I am continu-ally challenging myself to be better than I was yesterday. I believe that life is not about being better than someone else, it’s about being better than

It takes a lot more than putting yourself through a solid training regime and maintaining your diet to become a covergirl. You have to love in yourself, believe your-self and respect yourself. Tap in to every part of your body and soul and understand that it not one part that makes you who you are, it is all: the skin you’re in, your organs, your limbs, your beliefs and your attitude. When you love and believe in every part, you respect your-self. It is then that you can move from good to great and this is exactly what cover girl Jenna Douros has done.

you used to be and I apply this throughout my whole life.”The public servant pushes her-self every day to be better than the last. It’s not about loving or hating an exercise, it’s about understanding that to improve, grow and progress week in and week out you must commit. It is this dedication that allows Jenna to not only complete her favourite exercises, but a so push through her dreaded wide-grip chin-ups and deadlifts, and grow from the woman she was a year ago. Jenna’s passion for being active is obvious; however, it is watching her body transform and becom ng the best she can be that lights the greatest fire within her.“Maintaining a positive attitude, being true to myself and know-ing that I am being the best

perso Jenna s . good, it sho .Jenna spends most he tim in the weigh s r om build her mind, body and soul hil liste ing to old-schoo R n’ along with Beyonce and A ci Keys. She often mixes in so HIIT betwee sets an experi-ments with innovative exercises. Jenna’s creativi y and passion is not limited to the gym, though. The graphic design student loves getting creative with food and clothing, and is curren ly getting ready to release her v ry own female fitness e-bo k, w b-site and social media iden ity.The 29-year-old belie e in set-ting very clear goals o enable you to concentrate nd define your efforts. She th nks bou her goals often an as Oxygen

JENNA DOUROS

“My passion is exceeded by my dedication to

magazine sprawled through her house to remind her of her dreams. Furthermore, Jenna continuously practises pos thinking, meditation and v -alisation to control and clear her min . doi this, she remai s s and motivated to achi e hin she sets he ght on.“Th bi g st i y u an g y e f s e b lief OUR-S F Jenn says. “Y u re t c

. po r l

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ng s a . ver she s a w gree a bowl yoghurt, b chia seeds an . eats six meals a stocks her fridge green veggies, chicke eggs a d fruit. “ omplemen you hard w y refuellin your muscles.

Thi will help them ecover and

Hi Kate,

Thank you for your kind words; we love what we do here at Oxygen and aim to keep producing bigger and better issues for you every month. Without such dedicated and loyal readers like you, though, what we do would not be possible. So, all the way from Aus, thank YOU for being such a long-time fan.

Lindy xx

Hi Hayley

Thank YOU for being a part of it, gorgeous lady! Our magazine is dedicated to women like yourself and good on you for making your dreams come true – we’d love to hear how you go!

Hopefully one day we will cross paths, but for now, keep up the great work!

Lindy xx


Your Letters

What areyour favouriteClean Sweeteners?

JustineNaturally sweet foods such as dates, berries and bananas can be even more satisfyingthan a stodgy cookie. You don’t have to reach for the ice cream or sugar-laden foodsto cure your sweet-tooth craving! Some alternatives I like to use instead of sugar are:

Raw honey is unheated,unfiltered andunpasteurised. Itis believed to havemany health benefits,including helping

your body tofight infections,aiding digestiveissues and

helpingprevent acidreflux.

Most of the honeyfound in supermarketsis processed and not ahealthy choice. Whenhoney is heated andprocessed, many ofits natural enzymesand nutrients aredestroyed. Processedhoney is basically therefined white sugarversion of honey,which makes it justas bad for us as sugar- many contain highfructose corn syrup.

Raw organic agave nectaris an excellent naturalsweetener. It is notprocessed, not heatedand does not haveenzymes added to

them. When the agavenectar is raw, it is trulya healthy, low-GI food.It has a mild tasteand many report itdoes not cause sugarcravings.

Date sugar is madefrom dehydratedand ground dates;therefore, it has a lot ofvitamins and minerals,as well as fibre. Itworks well in cookingand baking.

Fructose is part of a foodalready – fruits – soit exists within theframework of thatfood and has a host offibres, enzymes and

phytonutrients thatwork in harmonywith each other tohelp nourish thebody and digest thecarbohydrates.

Stevia is not technicallya sweetener - it’s aherb that just happensto be sweet! It helpsto maintain healthyblood sugar levelswhich can be verybeneficial to keepcravings at bay and aidweight loss. Researchhas also suggested thatstevia could lower highblood pressure and issafe on your teeth!

Lesley

Ilike to stick to naturalproducts, so I choose Steviato sweeten my daily coffeeas it contains no artificial

ingredients, additives or evencalories for that matter.

Stevia is made from the steviaplant and is far sweeter thansugar, so you only need thetiniest amount. Stevia has littleeffect on blood sugar levels, so itsuits me perfectly; although, it

does have a slightly bitter after-taste which - strangely enough- after a while you start to enjoy!

The other natural sweetenerI have on a daily basis is ateaspoonful of organic blackstrap, unsulphured molasseson my oats in the morning(along with protein powder).The molasses tastes sweet tome and is high in iron, folic acidand B-vitamins. Molasses is

also low-GI and contains manyminerals including potassiumand magnesium which havea host of benefits, such asstopping you from cramping.

I always like to nourish mybody and love the idea ofadding extra natural vitaminsand minerals where possible.Especially when it tastes good!

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PennyI like to keep it as natural as possible when sweetening

things. Cinnamon and allspice are my favourite spicesto use - I add them to my coffee, berries, curriesand desserts. When I’m baking clean and in need ofsomething a little more hardcore I use stevia, raw cacao

powder, coconut nectar or raw honey.

SkyeI used to eat so many artificial sweeteners:Splenda, diet drinks, chewy, Equal, diet

chemical whatever. After a while I startednoticing my digestive system was upset; I had

lots of gas and bloating (yucky), so started readinga d researching all of the articles I chose to ignore. I washorr fie at what I read - I was seriously living in denial! So Ichanged to Stevia that very moment.

I buy st via in liquid for my tea and coffee, and in powder for my cooking as ittaste better. I also use Manuka honey in my off-season; you can't beat warm oatsin winter rizzled with honey! Fruits are also a great way to sweeten foods, so Ioc asionally add puréed apple to my oats or protein pancakes, and organic datesa d figs to my protein balls!

By sticking to more natural sweetness my craving for sweet foods diminish!

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KEEP YOUR CHIN UP! You might be wondering about the difference between chin-ups and pull-downs.

The obvious difference is with one you’re pulling all of your body weight up to a certain height whereas with a pull-down, you’re seated and able to adjust the amount of weight you wish to lift. It may also be easier to grip the bar with the pull-down as your body is not swinging freely in the air. However, there is no immediate difference between the muscles worked. Both moves work your latissimus dorsi, rhomboids, teres major and minor, biceps and your core muscles. If you’re just starting out, head over to the lat pull-down machine and get your practice in there. Up your weights every so often until you can lift close to the same weight of your body. Have a go at the assisted pull-up machine when you get close to lifting your bodyweight as it will assist you until you are ready. Once you fi nd that easy enough, give chin-ups a go. Added bonus for being able to perform an unassisted chin-up? If you’re ever fi nd yourself hanging out in a diffi cult place, you’ll easily be able to pull yourself to safety! Who doesn’t want that!?

TIP: MAKE SURE YOUR BALL IS FULLY INFLATED PRIOR TO YOUR ROUTINE.

1. WALL SQUAT WITH BALL ATTACKS: QUADS, GLUTES, CALVES

2. PUSH-UP ON BALL ATTACKS: PECS,

TRICEPS, SHOULDERS, CORE

3. BACK EXTENSION ATTACKS: LOWER BACK, GLUTES

4. CRUNCH ON BALL ATTACKS: ABS

5. TWISTING CRUNCH ON BALLATTACKS: OBLIQUES

6. LYING DUMBBELL CHEST PRESS ATTACKS: PECTORALS,

SHOULDERS, CORE

7. SEATED BICEPS CURL ON BALLATTACKS: BICEPS, CORE

8. SEATED OVERHEAD TRICEPS EXTENSION ATTACKS: TRICEPS, CORE

9. STABILITY BALL LEG CURLATTACKS: HAMSTRINGS, GLUTES

10. BRIDGE ON BALL ATTACKS:GLUTES, HAMSTRINGS, CORE

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WANT A QUICK-AND-EASY WAY to shape up? Trythis ball-based circuit during peak hours at your gym or in the comfort of your living room. Do these moves in order, perform-ing 10 to 15 reps of each, then repeat from the top.

Number of studies examined in a review published in The Journal of Strength &

Conditioning Research that found a positive correlation between pre-workout and warm-up

(non-stretching) activity and performance. Moral of the story? Warm up!


TNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNE

1. SPINACH providesmagnesium, a fatigue- andheadache-fighting mineral.

GREAT IN SHAKES!

COKE ZEROVS. DIET COKE

> FIT FOOD FACE-OFF:

WINNER:

NEITHER.

Why: BOTH HAVE NO CALORIES, NOR NUTRITIONAL VALUE. THE ONLY DIFFERENCE IS THAT COKE ZERO HAS TWO TYPES OF ARTIFICIAL SUGARS, ASPARTAME AND ACESULFAME POTASSIUM; DIET COKE HAS ONE, ASPARTAME. ARTIFICIAL SWEETENERS CAN INCREASE APPETITE AND CRAVINGS FOR SWEETS. PLAY IT SAFE BY MAKING YOUR BEVERAGE INTAKE MOSTLY WATER, NON-FAT DAIRY AND UNSWEETENED TEAS OR COFFEE. SAVE THE DIET DRINKS FOR THE OCCA-SIONAL SIP, IF YOU MUST. YOUR REFEREE: MONICA BEARDEN, RD, AN OXYGEN CONTRIBUTOR.

3 Stress Slashers

2. GREEN TEA is teeming with theanine, an amino acid that nudges your brain into the alpha state (relaxed awareness).

3. SALMON delivers omega-3 fats, shown to lower cortisol levels.

EAT FISH TWICE A WEEK!

fifty-oneCLEANER CHOICE: Rolled oats mixed in Greek yoghurt, plus berries.

Number of ingredients that make up a cup of Kellogg’s Fibre Plus Berry Yoghurt Crunch, including over 10 different sources of sugar.

When frazzled, women turn

to food and men to alcohol

or smoking, say Harvard

researchers. Stay calm and

slim with these top foods:

rb cling rks!

te beingely popular

ess competitors for , this nutrition strategy,

as you altering the of carbs you consume

w days in order to ur metabolism into

ing mode, never quite tamp of mainstream

c approval. Until now. hers from England showed that restricting

st two days per week e eff ective than the

Mediterranean Diet ng body fat.

HERE’S A SAMPLE TWO-DAY PLAN YOU CAN USETODAY AND TOMORROW:

BREAKFAST:Veggie Omelette:spinach, capsicum, toma-toes, 3 or more omega-3 eggs, ½ cup egg whites, topped with natural guacamole

SNACK:Cashews and walnuts

LUNCH:Chef Salad: baby spinach,hard-boiled eggs, nitrite-free bacon, sliced black olives, avocado, toma-toes, cucumber and olive oil dressing

SNACK:1 can light tuna in water mixed with olive oil may-onnaise, cucumber slices

DINNER:Baked wild salmon with dill and steamed green beans; side salad of mixed greens, tomatoes, cucumbers, olive oil and balsamic vinegar

POST-WORKOUT:Whey protein with water

DRINK THROUGHOUT THE DAY: Tea, water, or soda water


UTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITIO

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Percentage of the dailyvalue of inflammati n-bustingomega-3s in just a quarter cup of

walnuts. Spruce up yo r saladswith this crunc y topper.

MILKIT?Dear Dr.

SusanWhy dofitness

mo els cutdairy out

of theirdiets whenthey want

to lose at?– TINISA

DEAR TINISA: Blame it on misinformation.

Physique athletes and bodybuilders tend to avoid

milk products in the weeks before a competi-

tion due to the misconception that milk is high

in salt. It’s a myth that many fitness pros still

hold onto. When I give my clients the facts about

the benefits of dairy, and explain that one cup

of milk and one egg have comparable amounts

of salt (and they eat a lot of eggs!), they change

their habits. The research is quite clear thatmilk proteins help build muscle in trainedindividuals better than any other protein.Milk is an excellent exercise recovery beverage

due to its combination of protein, carbohydrates,

electrolytes and fluid. Beyond its well-known

bone-building c pacity, milk contains unique

proteins that b ost immune and brain function,

too. People who include milk and dairy in their

diets have better blood pressure control and

maintain healthier body weights. Fortified with

vitamin D, milk is an easy way to consume a

vitamin that s notoriously low in our diets

and critically mportant for total health and

fitness performance. If you don’t suffer from

milk allergies or lactose intolerance, I believe

consuming low-fat or non-fat organic milk

as part of a balanced and clean diet can help

further your get-lean goals tremendously.

Susan Kleiner, , , ,CNS, FISSN, is one of the

foremost nutrition authoritieson eating to improve strength

and gym performance. Visither at DRSKLEINER.COM

QA+

1. Add a tablespoon to stir-friesto add a tropical flavour.

2. Spread a teaspoon on a sliceof whole-grain toast.

3. Spoon a bit into a bowl of oatmeal.

4. Stir a tablespoon into boilingwater when cooking quinoa.

5. Roast sweet potatoes witha small amount.

6. Swap it for greasy butterin popcorn.

7. Enhance the flavour of chicken orfish by baking or frying with it.

8. Blend some into a morn-ing mango-protein shake.

GOCOCO!

90

THOUGH NOT A NEW PRODUCT,coconut oil is becoming more widelyavailable in stores, sold as a healthycooking oil option in place of butter.Preliminary studies have shown thatdespite its 90-per cent saturated fatcontent, it is different from othersaturated fats, as it is mostly madeup of medium-chain fatty acids,which are more easily digested andless readily stored as body fat. Hereare some lean ways to use it:


N NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION UTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS

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BELIEVE IT OR NOT, THERE ARE EVEN MORE HEALTHBENEFITS to cardio and weight training thanbefore! If you haven’t already heard, thenisten up. Every time you d some formf exerci e, you’re increasing he flow ofxyg n to your brain and increasing theind-body connection. This re ults i

et er memory, in reased f cus nd greatlarity of thought. Here are ome a s toelp focu on o r breathing for the ad eene ts:

UN IN AWORK OUT. IT HAS BEEN PROVEN THAT PEOPLE WHO

LISTEN TO MUSIC WHILE THEY EXERCISE PERFORM

BETTER ON MENTAL TASKS, SUCH AS COMING UP

WITH WORDS THAT FIT INTO SPECIFIC ATEGORIES.

WHO DOESN’T LIKE BEING THE CROSSWORD QUEEN

OR WINNING AT A GAME OF FAMILY SCRABBLE?

3. CLOSE YOUR EYES.REALLY ABSORBING THE EXERCISE YOU’RE DOINGCAN BE ACHIEVE BY CLOSING YOUR EYES. MAKESURE YOU’RE DOING A SAFE EXERCISE SUCH ASBICEPS CURLS AND HAVE A GO WITHOUT ANYWEIGHT FIRST WITH YOUR EYES CLOSED. ONC YOUDON’T FEEL QUITE SO ODD ABOUT IT, ADD ON SOMEWEIGHT AND FEEL THE INCREASED CONNECTIOBETWEEN YOUR MIND AND BODY. CLOSING YOUREYES HELPS YOU FOCUS ON WHAT YOUR MU CLESARE REALLY DOING.

1. GET INTO NATUREBY TAKING A WALK IN A FOREST OR CONSERVATIONAREA, YOU’LL ELIMINATE DISTRACTIONS – ESPECIALLYIF YOU LEAVE YOUR PHONE IN THE CAR! YOU CAN IN-CREASE YOUR MEMORY AND ATTENTION BY AS MUCHAS 20%, SAY UNIVERSITY OF MICHIGAN RESEARCHERS.THE AIR WILL BE CLEANER, MEANING YOU’RE BREATH-ING IN BETTER OXYGEN WITH EVERY BREATH. FOCUSYOUR ATTENTION ON THE BEAUTIFUL SCENERY.

Mind-bod

benefits

2. TUNE IN



EALTH ALTH NEWS • HEALTH NE WS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH

HEALTH NEWS

H

-bodybenefits

NE

As obvious as it may seem, an Aussie study suggests that physical power and mental cognition may be jeopardised the morning following an alcohol binge. This particular piece of research focused on rugby players’ post-game antics (they are likely to be familiar with a post-

game celebration). Despite the elite fitness levels of the study participants, the consequent results serve as a warning to the rest of us. If you know someone who thinks it’s safe to drink like a fish and go hard in the gym the next morning, maybe drop a subtle hint that they’d be better

of ba th w to Ev lit car fri su in bo ac

HAPPY HOUR:Blues

BE ON TOP OF YOUR GAME!

1. Chill it. Hold-ing an ice-cold bottle of water

might help you last longer on the treadmill, suggest researchers from

Stanford Univer-sity in California. Obese women who used a techy device to

cool the palms of their hands

while exercising during a 12-week study improved their exercise capacity and lost more centime-

tres than women who did not use the device. A cold water bottle may produce a similar effect, the researchers say.

2. Squeeze it. A study published in the Journal of Experimen-tal Psychology: General showed that right-handed athletes improved their performance under pressure by squeezing a ball or clenching their

left hand before competing. Researchers say that this can activate the right hemisphere of the brain, which controls auto-mated behaviours (such as walking and keeping your balance). They sug-gest that tapping into intuitive mo-tor skills – rather than over-thinking tasks – is the key for athletic success, especially in sports that rely on accu-

racy and complex movements.

3. Milk it. Receiv-ing a compliment before performing a task motivates people to kick butt, according to a new study published online in the PLOS ONE journal. Train with a friend, or send photos of your fat-loss prog-ress to loved ones every few weeks.

Improve your performance – in the gym, on the court or wherever else you’re mov-ing it – with these new research-backed tricks for outdoing yourself.


NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS

International y renowned

BRITA is the wo ld leader in

w ter fil ration. Following

success in the UK and Europe,

BRITA has launched its Fi l&Go

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uch mor tha an al er ative

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BRITA Filtration

Cuticle CareThe make-up of your healthy nails

stems right from the cuticles and is an

important part of the nail to maximise

a manicured look and to keep your

fingertips healthy.

Manicare, your trusted beauty tools

advisor, recommends using these two

key products to ensu e healthy cuticles

and healthy nails.

Man care uticle O l

Cuticle Oil is fast absorbing oi

m isturises and soothes dr , rr tat d

cuticle , r duces inflammation nd

swe li C icle i i or ald h d -

an olu ne-free.

Manicare Cuticle Re o er

Cuticl Re o e soft ns and gently

emov s c icles in s c nd , a d h lps

r mo e heal hy il grow h The

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www mani m au

Stylish Gym Tote Hits A ssie ShoresForget lugging around an extra gym bag thanks tothe new Timbuk2 Scrunchie tote bag which is a stylishaccomplice for the gym, wi h extra capacity to st re allyour gear - plus yoga mat!The Scrunchie consists of fabric and webbing that ha been ade using ex ra-durable ballistic nylon, yet is still extremely comfortable, durable and mai t ins a stylis look. The Scrunchie is

roomy all-round ear bag that is design d adle

yo r yoga mat, hold all youressential g m ear and looks g eat whilst doing so.Ergonom c should r strapsthat stay put ensu comfort,

th the over-the-shoulder bag fe tur ng top ipp r a well as external zipperpockets. hese exte ior slashpockets allow for q ick acc s , plus a hid en ip er p et pro ides s fe eep ng orva uab es. he crunchi alsomes with a rproo as

to m ke ure your ge r st d y eve on da p flo .

A ailabl i blue nd , h S u ie t te bag is

per ec for a one whone ds e tra p an is

in ful of ma ntain ng a ic a pea a c .

imbu 2 Scru ch e Tote RRP: $129.95For tock s visit ww .tim uk . om or ca l 00 2 70

Mother StrengthInfertility affects more than one in six Australian ouples, or ver three million Aust alians. Th s trend is increasing. Infertility is predicted to affect one n th ee coup es wi in the next ten ears.

Sunshine Coast mother Jenni Salisbury had nine years f fertility treatm nt, IVF c cles an 19 attempts at

falling pregn nt be ore he could earn the ankless title of ‘Mother’. In her book ittle Bl s i gs, Jenni t kes rea er on et i ed ourn r th

at consume a person’s lif whi e fertility treatm nt. She raphically describ the intri e il h r treatment nd proced s not norm ll tal ed about.

The book wil make yo l gh a d cr , but os of ll it ll ma e ou app eciate

h depth f pa n any through th ferti ity.


Neat Things

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Jordan Peters

NAME: Jordan Peters (JP) AGE: 21

HEIGHT:179cm W IGHT: 93kg

HOMETOWN: Sydney, NS OCCUPATION: : Per onal trainer,

O ner/ irector of JP’s Fitne s - “Too fit to quit”.

What is the most romantic thing you’ve ever done for a woman?I am definitely no James Bond when it comes to romance but one of the most romantic things I have done for a woman was set up a surprise party for her. I had spent the whole week organising presents, decorations, food and wine - she had no idea. I even went to the extent of making a cake – I even had to take time off work to master it! The night came around and as we walked in the lights switched on and every one sprang out. She screamed, looked at me and started to cry.

Describe your perfect night out.My perfect night out would start with fine dining, good wine and a great view; somewhere on the water like Cockle Bay Wharf. After dinner has finished I would find a fun club or bar, maybe a place

like Marquee to party and have a good time. That would be a top night out. Life is too short to not enjoy the good times it has to offer, so every now and again it’s good for the sole to have a little fun.

What characteristics do you most look for in a woman? There are four key factors I look for in a woman: I think there is nothing sexier than an intelligent woman who you can have a deep conversation with; a woman who doesn’t play games and will speak her mind no matter what; someone who is passionate about her fitness and takes pride in her health. But above all, she must be my best mate as well as my lover.

How do you stay in shape?At the moment my goals are to put some quality muscle on, so I have decreased my cardio sessions and am focusing on my weights training. Weight training keeps me as lean as cardio does. However, I still do one sprint session per week as I love the feeling and I find nothing to be more effective for core conditioning.

What’s your favourite food?Where do I start? I love all types of foods, but my favourite would have to be salmon sashimi soaked in lemon, lime and stevia served with sautéed vegetables in coconut oil and rice cooked with coconut cream.


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Kirsty loves being able tohelp others, but a fewyears back she was stuckin a bad place with noconfidence in herself.That was before walking

into the Australian Institute ofFitness’ Adelaide campus whereshe found her new ‘family’.

Before going to the Institute tobecome a personal trainer, Kirstywas studying music at uni; thatwas what she always thought shewas going to do. That was untilher second year of uni when shehad a light-bulb moment, deciding

health and fitness was her calling.

She thought working at a gymwould be a perfect money-earnerwhilst studying human movement,but that was when she discovered

she would need a minimum ofa Certificate III in Fitness. TheInstitute was recommended to herby a friend, so she went to check itout and loved it so much that onceshe’d started she didn’t want togo home at night.

At the same time she got a job ather uni gym at reception so shecould learn the ropes while shewas studying. Suddenly she hadpeople believing in her and offer-ing her jobs straight away - she’dnever had that before. That wasthe start of her whole new world.

Once Kirsty had herqualifications, she startedworking at Fitness Firstwhilst finishing uni, andfrom there it was prettycrazy for her. It didn’ttake long for Kirsty toget into management atFitness First, but after awhile she decided shewanted to see clientsone-on-one and changetheir lives herself, so shegave up the managementrole.

At a chance meeting ata kettlebell workshop to

improve her skills as a PersonalTrainer, she was asked to beinvolved in a TV show called BigExtreme Makeover, training thetalent. That was her first big step

up the ladder, and so it was off toSydney to work on that fulltime.

After filming, Kirsty went toFitness First Bondi Platinum for ayear and soon after was selectedfrom the team to train Mel B whileshe was in Australia for X Factor.

From there she went to America towork with one of Mel B’s businesspartners and to create businesscontacts. Her long-term goal is tostop the obesity crisis in Americaand bring them health and hap-piness.

Right now, Kirsty is concentrat-ing on her own personal trainingbusiness in Sydney, and just lovesbeing able to help her clientstransform. For her, it’s about bal-ance. She says you have to loveyourself from the inside out andthe rest will follow.

She believes as a personal trainer,it’s a blessing to be such a signifi-cant part of another individual’slife and wellness. When a clientemails or texts her to express theirdeep appreciation for the way shehas helped them improve theirentire wellbeing, happinessand experience in theworld, she can’t thinkof any better feel-ing. Would sheever do anythingelse? No chance.

Leave the ego outside. You needto be confident because you’re theprofessional, but it's about your client,not you.

Listen to what your client needs.Don’t get them to do anything that isn’tworking towards their goals.

Keep your PT sessions fun. You liketraining, but your clients may not andthey won’t want to come back if it isn’tfun.

Be prepared to do free work. Inorder to gain credibility and build upyour profile, it’s a good idea to spendyour free time writing articles.

Be passionate about what you do.If you’re doing what you love and aremaking an impression on the peopleyou’ll meet, then you’ll do well.

KIRSTY’S TIPS FOR PT SUCCESS

KIRSTY’SQUALIFICATIONS

• Certificate III and IV in Fitness• Master Trainer• B.App.Sc (Human Movement)• CHEK Holistic Lifestyle Coach• Neurolinguistic

Programming Practitioner• Timeline Therapy Practitioner• Reiki Practitioner• CHEK Scientific Core &

Back Conditioning• Pre & Post-Natal Certification• Punchfit Boxing• Childhood Nutrition

Kirsty Welsh has turnedher own life around,now enjoying nothingmore than helping otherschange theirs. As a TV andcelebrity personal trainer,health and wellness coach,and writer, Kirsty is kickingall sorts of goals.

MAKE IT A CAREER“Watching someone transform their body, their mind and their fitness is the best gift in the world.”

ADVERTISING FEATURE

By Lindy Olsen

For the record,being an Oxygencover girl is notjust about beinga pretty face. It’s

about being a good person;helping and always being kindto others regardless of who theyare. Combine that with beinga great role model who livesand breathes health and fitnessand someone who doesn’tcompromise their health just toget into shape and you’re justabout there.

I’ve seen thousands ofcompetitors over the yearsand have personally competed100% natural for over 10 years.During this time I’ve nevereven contemplated takingany performance enhancing

substances in an attempt togain an unfair advantage. Asan example, Sudafed used tocontain pseudoephedrine;therefore, for me, this was ano-go as I compete on a testedstage. These days there areblockers and all sorts of otherfancy things people are usingto get into shape and that’swhen ‘health’ is sacrificed tolook a certain way. Morally,being naturally healthy and fit isvery important when choosingsomeone suitable for a cover.In fact, it’s the first hurdle toovercome. We have a very bigresponsibility to our readers togive them fit and healthy rolemodels who are the REAL dealand who don’t sacrifice theirhealth just to look a certain way.

So - to cut a long story short - forus at Oxygen it’s all about eatingclean, training hard and givingreaders a realistic physique/rolemodel to aspire to rather thangetting in shape at all costs.

When it comes to choosingour beautiful cover girls, wegive EVERYONE an EQUALchance. It comes down toseveral factors includingattitude, honesty and integrity.Our successful cover girls aretruly exceptional role modelsand this has not changed sinceday one. To that end, I wantto give you an idea of what weexpect and look for in a covergirl. Who knows, maybe you’renext!

Myth BustingWant to be a cover girl?There are a few things you need to know!

I can’t remember thenumber of times peoplehave “expected” or thoughtbecause of one reason oranother they “deserved” orhad a “right” to be on one ofour covers. You’d be surprisedhow many emails we getexplaining that “because Iwon a show”; “because I’d sellheaps of magazines for you”;“because I’m going to be astar and get my pro card”; or(the best one of all) “becauseI have a HUGE Facebookprofile”. It’s sometimesreally disappointing.

Our successfulcover girlsare trulyexceptionalrole modelsand this hasnot changedsince day one.

n’t forget our cover

girl competition

- details next issue!

!


We havea very bigresponsibilityto ourreaders togive them fitand healthyrole modelswho are theREAL deal.

1MYTH NUMBER 1You must be friends withthe editor (that’s me).

This still makes me laugh and

is a total cop-out for those with

bad attitudes to hide behind.

Nearly all of our cover girls are

people I’ve met after they’ve sent

in their profiles or had a private

shoot with photographers

who submit their shots for

consideration. As you’d expect,

the publisher also has a final

say on which images get used.

2MYTH NUMBER 2You must shoot withDallas (Oxygen’s ChiefPhotographer) in order for

your shots to be considered.

a) ANYONE can get a cover

if the shot is what we’re

looking for. Obviously we

are very specific as far as

the position of the shot, the

overall quality, the lighting

and everything else that goes

with a cover, right down

to the hair and make-up.

b) We’ve published quite

a few shots from great

Aussie photographers;

this will not change.

Professional photographers

who submit their images

are always welcome.

3MYTH NUMBER 3“I should be contactedbecause I’m a pro and I’vewon a heap of shows.”

Just because you’re a pro in

any federation doesn’t make

you an automatic cover choice.

Sorry, but your ego needs to

be put back in its box. Refer to

our ‘attitude’ criteria which

are highest on the list when

looking for suitable cover girls.

4MYTH NUMBER 4“I have a hugeprofile on Facebookand your magazine

would benefit in a big way byputting me on the cover.”

Really!?!?! Despite what you may

think, we have a great IT team

that can tell when you’ve bought

likes or Twitter followers, so

don’t make yourself look silly.

Honesty and integrity are high

on our list when it comes to

considering future cover girls.

5MYTH NUMBER 5“I need to do anexpensive shoot toget on the cover.”

If Oxygen magazine asks you

to shoot, your shoot is always

FREE! Oxygen covers the cost

with whichever photographer

we commission to do the shoot.

Depending on where you live

and how urgently we need the

shots will determine if you cover

your own travel or not. Most

of the shoots we do are when

you are in the area, to minimise

travel for everyone. We are a

small team and budgets are

tight. Average prices for a private

photo shoot with most of our

approved photographers are

$600 and under. Photographers

of the same calibre who shoot

for other men’s/women’s mags

are about $1800+ per day.

6MYTH NUMBER 6“I’ve won a showand therefore I’ll sellheaps of mags, so I

deserve to shoot for free.”

Refer myth #5 - unless you are

Jamie Eason, you’re barking

up the wrong tree! Even then,

Jamie was super humble and

PAID for her favourite shots;

a true professional who values

others’ time and expertise.

7MYTH NUMBER 7“I can buy my sponsoredathlete a cover.”

a) Don’t get me started; this

should be self-explanatory.

Please don’t ask, as we

don’t wish to offend you

or your business.

b) We would never dream of

telling you who you should

have representing your

product(s), so please offer us

the same courtesy in return.

We’re more than happy to

hear your suggestions and

once we’ve determined

suitability, it’s easy!

Hopefully you all get a laugh

out of what we deal with on

a daily basis - we sure do!

Like always, we try to

accommodate everyone as much

as we can but sometimes it’s

impossible to please everyone.

Above all, we have a moral and

ethical responsibility to publish

truthful, genuine and REAL

examples of great health and

fitness personalities, and our

commitment to maintaining

that standard is paramount.

Be kind to yourselfand others ALWA YS

ISSN 1838-1517

9 771838 251001

06

It’s time to bust some MYTHS - here goes…

Ph

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by

Dal

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Ols

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Motivation

My fitnessjourney beganwith my fathersuffering amassive stroke.He was only 47.Seeing him in that hospitalbed was my wake-up call.I can still feel the pain oflooking at him with theparalysis in his face. Ipromised myself at thatmoment that I would ownmy part in this and thatwould never be me. If therewas anything I could do, Iwas going to do it!

BY KIM DOLAN LETO

Phot

oby

Eva

Sim

on

Come and meet our cover girl and fitmum Kim Dolan Leto in person at theAustralian Fitness & Health Expo!See pg.35 for more details.


Covergirl Life

At that time I wasn’t taking care of myhealth; I had never been involved infitness or sports. My parents didn’t havea lot of money, so as the oldest of fivechildren, dance or gymnastic classesweren’t feasible. Growing up I dreamedof being a gymnast and a model but itall felt impossible. I worked hard to putmyself through college and I’m proud tosay I graduated without any school loansor debt, but my health wasn’t a priority.

After college I landed my dream careerworking for Johnson & Johnson in thepharmaceutical industry. AlthoughI was grateful, I wasn’t fulfilled.This was when my dad got sick.

Busy researching what I shouldbe eating and how to exercise, mynewfound my enthusiasm led me tothe magazine rack in the grocery store.

This is when I foundOxygen magazine. My lifechanged that day - I stillhave the issue. As I flippedthrough the pages I felt adream come alive in meand I knew I had found mypassion. To me, the womenwere athletic, healthy andbeautiful – I wanted tolead a life similar to them.

I knew I needed a big goal to pushme, so I signed up to do a fitnesscompetition. Putting a date on thecalendar made a big difference; I had11 weeks - that was it. While preparingfor my first fitness show without abackground in gymnastics and dance Iknew I had two choices: I could eithergive up or fight for it. I was so weakI couldn’t even do a push-up - it washumbling. It took everything I had inme to be able to get the tricks, flexibilityand strength to become a competitor. Iwas terrified of the gymnastics movesand the learning curve was brutal. Butafter my first show I knew I’d steppedinto my purpose. With a few televisedfitness shows under my belt, I decided totry modelling. I felt so passionate aboutmy newfound lifestyle.It had changedeverything aboutme and I wanted toshare it and help people.I didn’t care about beingthe best - I wanted to bemy best. Fitness gaveme that and rid me ofmy insecurities. Godbless Robert Kennedy;that amazing mangave me my first cover.My dream to model andcompete had come true.

A few years later I gotpregnant. Becoming amother has been the greatestblessing in my life. I never knewI could feel love like that. Afterthoroughly enjoying nursing and beinga new mum I got the urge to feel likemy fitness self again. It was really hard;one of the hardest times in my life. Mybody didn’t look the same; time wasscarce, I felt selfish - even guilty.

I wondered, as a mum,should this part of my life beover? I hope anyone readingthis will also refuse to buythe lie that being a mum orageing means your fittestdays are behind you.

I realised it was all my choice.

I could either focus on all the reasons itwould be too hard or I could strengthen mymind and body andget out there andshare a newmessage - thefit mummessage.

Phot

oby

Jam

esPa

trick


Covergirl Life

“I felt weak before.Becoming strong mademe a fighter. I refuse to

give up on myself.” May Iencourage you to do the

same. Never let go of yourdreams; they’re in your

heart for a reason.

Phot

oby

Eva

Sim

on

My deepest hope has always been to help someone whofelt like I did. I know how it feels to wonder if you’ll everget your body back and I know what it feels like to want todo something so bad but allow fear to rob you of it.

Fitness has changed everything about me. It has made me focus on beinghealthy, not extreme. In the beginning I thought I had to eliminate carbs,do hours of cardio and live what I now understand is a very unrealistic

lifestyle. What I realised was I was overtraining; yourbody never responds when you’re doing too much

and not eating enough. I’ve learned the valueof balance and knowing that this lifestyle

is a marathon, not a sprint. Far toomany times I’ve dieted so hard

for something only to gainevery gram back. I want to

love the skin I’m in allthe time, not just fora moment on stage.

The biggest struggleI’ve overcome though is

fear; fear that I didn’t havea background in gymnastics

or dance, fear of what other peoplewould think, fear that it was too

late, and fear that trying to do thisas a mum would be impossible.

Fitness made me over fromthe inside out and encouraged

me to write this quote:

Breakfast

Cherry Vanilla Oatbran• 1/2 cup gluten-free oat bran• 1 scoop vanilla protein powder• 2 tsp black cherry concentrate

Snack

Chocolate Protein Shake• 2 scoops protein powder• 250ml water• 1/2 cup of ice

Blend Ingredients

Lunch

Pan-Fried Coconut Chicken• 85g ground chicken breast• I cup broccoli slaw• 2 celery stalks diced• 1 tbsp green onions• 1/2 cup brown rice

Fry in 1 tbsp coconut oil

Snack

Berry Parfait• 1 cup 0%-fat Greek yoghurt• 1/2 cup berries• 10 walnuts crushed for topping

Dinner

Steak and Capsicum Salad• 85g lean sirloin steak• Diced red and yellow capsicums• 1 cup baby kale• 1/2 cup Swiss chard• 1 tsp Italian seasoning with 1 tbsp

extra-virgin olive oil

Snack

Turkey Wrap• 55g turkey• 2 large romaine leaves• 2 avocado slices

Cover Girl

Diet


Covergirl Life

Phot

oby

Eva

Sim

on

Cover GirlWorkout

Monday: Arms and shoulders

• Biceps curls - with barbell x20, 3 sets

• Triceps - dips on the bench with feet on a Fitball x20, 3 sets

• Shoulder press with barbell - in the front x20 / in the back x20, 3 sets

• Biceps - alternating biceps curls with dumbbells x20 each arm (40 total); biceps curls arms together x20

• Triceps - skullcrushers with barbell x20

• Barbell press - from belly button x20

• Bent-over lateral raises - lighter dumbbells x20

• Standing side lateral raises - lighter dumbbells x20

• Shoulder presses x20

• Cardio - stair-mill

• Abs between sets

Tuesday:

• Run - outdoors on hills

• Ab workout

Wednesday: Legs

• Lying down hamstrings on the Fitball with both legs together x50 / single leg x20 each leg

• Straight leg deadlift x20

• Calf raises - feet straight x20 / feet in duck position x20 / feet pigeon-toed x20, 3 sets

• Leg press - feet normal position x20 / feet in duck position x20

• Squats with dumbbells x20 / sumo squats with weights

between your legs (duck) x20, 3 sets

• Stationary lunges x20 each leg

• Leg extension - normal x20, feet in duck position x20,

feet in pigeon-toed position x20, 3 sets

• Donkey kicks - weighted x20 each leg combined with

standing glute pulses x20 each leg, 3 sets

Thursday:

• Run - outdoors on hills

Friday: Chest and back, plyos between sets

• Bench press - 5 normal / 5 negative / 5 normal

combined with reverse pull-ups, 3 sets

• Incline bench press x20 combined with bent-

over rows, reverse grip x20 reps, 3 sets

• Push-ups - feet on ball x15 with pull-downs x20 (3 seconds up), 3 sets

• Lat pull-downs - wide grip x20, 3 sets

• Plyos and/or abs between seats

Saturday: Track day

• Sprints + abs - 45 minutes of sprint drills and stair running

Sunday: Rest


Covergirl Life

Have faith in your

body. Know that when

you make positive

changes with your

eating and training

your body WILL

respond in a positive

way! If your body isn’t

responding, change

something and then

something will change!

Some examples of

changes include

increasing your weights

if you are trying to

build muscle, or adding

interval training at the

end of your workouts

if you want to lean up a

little. Make sure you are

eating lovely and clean

with the right amounts

of macronutrients.

These small changes can

make a huge difference

to your overall result.

In all of my years of

trying every kind of

training system and

diet, I can’t emphasise

enough how important

it is to find a system

that works for you and

stick with it! Invest in a

trainer you trust and get

a program personalised

for you and your body,

as what works for one

person may not work for

you. Trust the program

and give it your best

shot without veering

off course. The other

thing that is crucial is

to make sure you are

giving yourself a mental

break and being kind to

yourself – don’t compare

yourself to anyone.

Really listen to your

body and do NOT over-

train it. Every single

day is a new experience

- so that goes for your

training as well. I have

found over the years

of training others and

myself that it isn’t

always best to push

through and ‘smash’

it out when you are

exhausted or not feeling

great as it can cause

injury or serious health

problems! So make sure

the body is well rested

and fuelled right so

you can give your all.

I’m a huge believer in

quality over quantity

as it allows me to give

110% in all my sessions.

Adopt the motto

“quality over quantity”.

You don’t need to spend

hours slogging away

in the gym to achieve

results. An effective

workout should be big

on effort and intensity

- not time. Unless

you’re training for a

marathon, there’s no

reason why you should

have to spend any

longer than an hour in

any given session. Try

incorporating supersets,

giant sets, circuits and

high-intensity interval

training (HIIT) into

your weights and cardio

routines to save time,

boost metabolism and

maximise results.

Remember to focus on

your body awareness

in each exercise and

enjoy the process. It’s as

much about enjoying

every training session

as it is about the end

goal. Stay positive and

celebrate the small

performance-based

gains, such as the small

increases in weights or

producing faster times.

By focusing on feeling

fitter and healthier your

body will look fitter

and healthier too.

Visualise the bigger

picture; where you

want to be, then dig

deep and lift like you

never have before.

Lesley Maxwell Justine Switalla Skye Cushway Amber WalkerAnna McManamey

Ildiko Browning

Covergirls

Meet the

AT THE AUSTRALIAN HEALTH & FITNESS EXPO


Expo

One of the most important things to

remember is to combine resistance and

cardio training. As a trainer I come across

many women who spend 100% of their

time at a cardio machine or in an aerobics

class. Ladies, if you want to achieve great

tone and shape then resistance training

is your answer. I can promise you, you

won’t get bulky! Resistance training will

actually help you burn way more calories

after your session, maximising fat burning.

I recommend just starting out with weight

training to complete three sessions a week

with a rest day between each working day.

Switch on your core for greater

stability, improved technique and

as an injury preventative.

Technique, technique, technique! You

can’t cheat on good form. It’s so important

to have excellent form and tutoring when

hitting the weights room. Not only does

this minimise your risk of injury but it

ensures you’re using the right muscles for

the right exercise and creating balance

through your posture. If you are new to

training, it’s best to invest in a personal

trainer until you become confident. Take

your time to perform the reps and go at

a slow tempo until you feel challenged.

It’s also important to always ensure

you stay well hydrated during training,

especially during those intense sessions.

NEVER give up because nothing

worthwhile is ever easy!

No matter your age, incorporate weights

training into your exercise regime. Weight

training has many benefits: building

lean muscle speeds up your metabolic

rate which in turn helps your body burn

unwanted body fat. Women, during and

post-menopause, will often experience

a rapid decrease in their bone mineral

density - putting them at an increased

risk of osteoporosis. Lifting weights

will help slow this process, strengthen

your bones and provide better support

and stability for your joints. Not only

this, if you want to change your body

shape, you need to lift weights.

Laura Debenedictis Lindy OlsenPenny Lomas

Amanda Steer

Sarah Davis

Your favourite Oxy cover girls and ambassadorswill be at the Australian Fitness & Health Expo foryou to meet, greet and get their hottest tips andtricks. To get you started, we asked each lovelylady the most important thing women need toremember when training.

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Promotion commences 13 March 2014 and ends at 11.59pm AEST on 17 April 2014. The Promoter is Naturalac Nutrition Ltd (Horley ) and its agents and contractors. Entry is only open to individuals who are legally entitled to reside in Au tr lia du i the Entry Per od. This compe ition is gam of ski l and chance plays no part in the election of a winner. To s bmit an entry in the Prom tion, you ust complete the steps is ed v t be considered elig ble. A l entrants an the Promo er and Oxygen Magazine Au tr ia, it ffi iates and s b-li ensees an x l ive royal y- ree, perpetu , wor dw de, irrevoc bl , and sub-l censable i t o e repr e modify, apt, publi h n display any material su it ed via the P omoti (“ on ent”) for any purpose in a medi wi hout c pensati , e t tion on use ttribution liabil ty. At the conclusion f he promotion, t winner as elect by the promo er wi l wi a $1 000 voucher f om Sports ans War s as well as t c e o in a advertis ent for Horleys Carb Less in a f ure ssue xygen agazine.

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ADVERTISING FEATURE

GlowHave you been conned into investing in the latest miracle creams and serums that promise to smooth those wrinkles and diminish those blemishes?

Most of us do so to perfect our beauty regime, but do we really need to? Nutrition plays a vital role in getting that healthy glow in our skin. Great skin often comes with good nutrition; you have to nourish your health from the inside

WRITTEN BY WARREN MAGINN


Beauty

The human body cannot manufacture all of the good fats and nourishment it needs to give that perfect glow to your

skin. As typical western diets do not provide us with the nutrients we need, essential fatty acids (EFAs) and other

benefi cial vitamins can sometimes only be consumed through supplementation.


Beauty

healthy glow

essential supplementsthat can help create a

OMEGA 6

6

Omega-6 is technicallyessential, and muchlike the omega-3s canindeed assist with sup-porting the integrityof hair, skin and nails.However, as omega-6promotes inflamma-tion, it is importantthat its consumption isbalanced with ampleomega-3 intake.

Additionally, omega-6is usually abundantin our everyday diet,especially in processedfoods like refined

vegetable oils, andprocessed or fast food.Omega-3 is rarelyfound in the moderndiet. Since we consumeso much omega-6, weoften need to focuson consuming enoughomega-3 to balanceout our essential fattyacid levels for optimalhealth.

However, there isone unique and veryspecial omega-6 – the‘anti-inflammatory’gamma-linolenic acid

(GLA) - that is found inevening primrose andborage flower oil. Thisfatty acid provides uswith all the upsidesof the other omega-6,but without the down-sides. GLA benefits theskin as it supports themembranes. Stud-ies have shown thatincreased levels of GLAin elderly patients leadto a reduction of skinwater loss and to im-proved skin function.

There is evidence thattaking a premium-quality purified fish oilsupplement combinedwith GLA is an effec-tive way of obtain-ing omega-3s, andsupporting your skindaily. When select-ing a fish oil supple-ment, opt for one intriglyceride form forbetter absorption.An effective omega-3supplement shouldalso be supported byscientific testing.

OMEGA 6

Omega-3s are crucial

for overall good health

throughout the body.

They are found in all cell

membranes, keeping

them healthy and

working properly. If you

are deficient in omega-3

the membranes will

become less flexible,

adversely affecting

the overall health of

your body and the

appearance of your skin.

Omega-3s keep the skin

hydrated, thus helping

maintain healthy skin.1

Omega-3s may help

soothe scaly rough skin

at the cellular level2 ,

and can improve blood

flow and support the

elasticity of red blood

cells, thereby providing

more oxygen to nourish

the skin. This essential

fatty acid may also assist

with the production

of strong collagen and

elastin fibres in the

dermis to support vital,

vibrant-looking skin.

The human body

cannot manufacture

omega-3. It can only be

consumed through diet

and supplementation.

Unfortunately, not

everyone consumes

the minimum amount

of EFAs required to

prevent deficiency.

A vast body of research

(over 8,000 clinical

studies to date) supports

the need for omega-

3s for health and the

reality that people

all over the world

are lacking in these

essential nutrients.

3OMEGA 3

OMEGA 3

1 T Brosche and D Platt. Effect of borage oil consumption on fatty acid metabolism, transepidermal water loss and skin parameters in elderly people. Arch Gerontol Geriatr 2000;30 (2):139-150.2 Melanson SF, et al. Measurement of organochlorines in commercial over-the-counter fish oil preparations: implications for dietary and therapeutic recommendations for omega-3 fatty acidsand a review of the literature. Arch Pathol Lab Med 2005;129:74–77. 3 http://chriskresser.com/nutrition-for-healthy-skin-part-1 4The Healthy Skin Diet, By Karen Fischer, Australia 2008.5 http://www.naturalnews.com/021773_healthy _skin_care_products.html


Beauty

Zinc is essential for optimal skin nutrition

as it mends wounds, has anti-inflammatory

mechanisms, and helps protect against UV

radiation.3 When your body is deficient of

zinc, your skin is the first to suffer, which

may increase signs of blemishes on the face.

To avoid zinc deficiency it is important to

avoid stress, coffee, tea or excessively high-

fibre diets as these can deplete zinc levels

in the body.

Zinc can be obtained from oysters,

watercress salad, beans, chickpeas and

red meat. 4 However, supplementation will

help ensure that you are getting sufficient

amounts of zinc in your daily diet.

ZINC

ZZINC

Vitamin C encourages cell growth andpromotes skin regeneration. It has beenshown to counter the effects from sunexposure by reducing the damage offree radicals from pollution, sunlightand smoke. Free radicals can damagethe skin as they consume collagen andelastin which are integral in slowingdown the ageing process. Vitamin C isreadily obtained through a diet rich invegetables and citrus fruits. While smalland regular doses of vitamin C are suf-ficient for steady support, supplemen-tation may be useful in some diets.

CVITAMIN C

VITAMIN C

Selenium acts as an antioxidant thatassists with tissue elasticity, and helpsto prevent cell damage by free radicals.5

Dietary sources of selenium includeseafood such as tuna and salmon, garlic,Brazil nuts and eggs. Brazil nuts are per-haps the best source, and eating just 3-4Brazil nuts per day provides adequateselenium intake for most people.

Most of the time we think about whatwe eat as an end goal to weight loss butwhat we eat can also have a big impacton our skin health.

SELENIUM

SSELENIUM

Warren is a Clinical Nutritionist who specialises

in the treatment of chronic immune disorders,

nutritional deficiencies and hormonal imbalances

through the principles of Functional & Integrative

Medicine. Warren holds a bachelor degree in

Nutritional Medicine and a graduate certificate in

Human Nutrition from Deakin University. Warren

lectures students of Nutritional Medicine in

Brisbane and is the National Technical Educator

for Research Nutrition (an Australian-based

Functional Medicine advisory), supporting

naturopathic and medical practitioners in their

use of functional pathology testing and associated

supplement prescriptions, as the basis to modern

integrative health management. Warren is also a

spokesperson for Nordic Naturals.

Warren MaginnB.H.S.c. (Nutr. Med.), Grad.Cert. (Hum. Nutr.)

Functional and Nutritional Medicine

Practitioner and Educator


Beauty

Curve balls are an unpredictable andunavoidable part of life; we all get hit andknocked down occasionally, but that’snot what life is about - it’s about gettingback up again, transforming your mind,finding inspiration from the hardship anddiscovering the importance of direction.

“It was when James wasthree (he’s now five) that myworld shattered and I neededpicking up more than ever.Our life was heading in anunplanned, unknown direction…from the day he was diagnosed I hadto toughen up - I had to get strong.”

WRITTEN BY KYLIE HOUGHTON-KING | PHOTOS BY DALLAS OLSEN


Profile

“As time passed, I could feel and

see myself change through my

new fitness routine; the stronger

I got physically, the stronger I

became mentally.”

My journeybeginswith

my beautiful sonJames. After givingbirth I recoveredquickly andwas back into adisciplined fitnessregime; cardiohas always beenan underlyingpassion, a routinethat picked me upwhen I was down.

It was when Jameswas three (he’s nowfive) that my worldshattered and Ineeded picking upmore than ever. Ourlife was headingin an unplanned,unknowndirection. Jamesis super smart,sweet, loving andgorgeous, but fromthe day he wasdiagnosed I had totoughen up - I hadto get strong; tofight for his rightsand make a path forhim to understandthe world. I had tobecome confidentand strongenough to facethe headshakesand eye rolls fromthe judgmentalwhen situations

went a little pear-shaped. That iswhen I startedgetting interestedin weight training,CrossFit, boxingand mixed martialarts classes. Iwanted to becomestrong; I wantedto be a fighter.As time passed, Icould feel and seemyself changethrough my newfitness routine;the stronger Igot physically,the stronger Ibecame mentally.

When Aden, mysecond beautifulson, was born14 months ago Ifound the weightdidn’t fall off likeit did with James.I needed to getfit again, but myconfidence wasdiminishing. It wasat this point that Ifirst saw Oxygenmagazine at thenewsagency –more specifically,the CovergirlCompetitioncover. With myoverweight, softpost-baby bodyI decided I wasgoing to enter.

My deadline wasthree months,so seven monthsafter Aden wasborn I submittedmy photo. This isthe point wheremy training reallychanged. I followedthe weight trainingprograms of thecovergirls andchanged my dietto clean, naturalfoods. Another5kg stripped offmy body and I’mproud to say I amnow leaner andfitter than beforeI had my sons!

My passion forweight training andclean eating hasonly grown over thepast year. Peopleoften ask how Itrain as much as Ido, but it’s merelydiscipline andan empoweringsense of strengthI get from workingout. What’s more,my husband isvery supportiveand understandsmy need to train;today my innerstrength shinesjust as much as myouter! Televisiondoesn’t really play

a large part in my lifeand I am often upironing until 12am,but I would rather befit and tired than justplain tired. I live bythe motto “it is thedays I don’t feel liketraining but go to thegym that make mestronger and fitter”.

I had never thoughtabout enteringa fitness modelcompetition beforeOxygen magazine;but I drew inspirationfrom my beautiful son,James. I am constantlyputting him out of hiscomfort zone and heis achieving amazingthings that I didn’tthink were possible,so it was time forme to get out of mycomfort zone, too.

My long-term goalis to become apersonal trainer forother mums, butspecifically for parentsof children withspecial needs. Ourlives can frequently bechallenging in waysthat others may nevereven consider, evensimple things likeusing a gym’s crècheis not possible. Mydream is to have afacility where thesechildren whose livesare often entrenchedin therapies can justplay and have fun.Somewhere theirparents can train

without feelingjudged and thefocus of trainingis building bothmental and physicalstrength – I wantthem to experiencethe overwhelmingsense of strengthfitness can instil inoneself like I have. Itis a dream, but soon Iwill make it a reality.

My dreamis to have afacility wherethese childrenwhose livesare oftenentrenchedin therapiescan just playand have fun.Somewheretheir parentscan trainwithoutfeeling judgedand the focusof trainingis buildingboth mentaland physicalstrength.


Profile

Mentally, I wasalways a cheeryand positiveperson, but my

body was never able to catchup to my mind. During regu-lar physical education classesI remember a nurse com-ing up to me and asking if Ineeded some medical assis-tance or maybe some time torest and catch my breath. Idon’t remember feeling like Ineeded help, but I rememberothers thinking that I did,and after a while that made

Bulky, stocky,skinny-fat, chunky;these terms cometo mind when think-ing of someone whoisn’t necessarily fat,but not fit either.Let’s face it, I wassort of fat growingup. To make mattersworse, my parentssaw me as fat andtaught me thatit was merely mydestiny to be thatway. My whole fam-ily was heavier andunhealthier thanmost people; I grewup believing I wouldnever be good orpretty enough tohave it all… it wasmy ‘destiny’.

me question mymentality. MaybeI did need help;maybe I shouldn’tfeel okay withhow I look; maybethere was somethingwrong with me.

Stupidly, I startedcrash dieting whichresulted in binge eat-ing; my body shapebounced back and forthlike a yoyo and my self-esteem disappeared beforemy eyes. ‘Slim’ was never aword I could have describedmyself as; I was able to getto a ‘healthy’ standard BMIbut it didn’t change how Ilooked… I was stuck in a‘bulky’ body. But it was my‘destiny’, genetics told meso! It was engraved in mymind; ‘genetics rules theworld and there is nothingyou can do to change it’, sowhat was the point in trying?

I was lucky enough to meetmy lovely husband; wehad two beautiful childrentogether, but the pregnan-cies made me balloon to atleast 30kg heavier than pre-pregnancy. At that point Istopped weighing myself; Iwas scared and ashamed. Iteven got to the stage whereI couldn’t look in the mirrorwithout being disgusted atmyself; my husband wouldtry to compliment me andI would just turn away. Ididn’t deserve any of this!In my eyes, I was too ugly.Those days were tough…very tough. I guess thatwas rock bottom, becausesomething ‘clicked’.

Creatingmyown Destiny

AF TER

BY ELENA SABELNIKOVA | PHOTOS BY ELENA RAGA


Transformation

ne day I foundyself on theuch watchinghow similar

‘Supersize v.er-skinny’;were brag-about theirand question-w someonethemselves

uch an extent.lly, at the sameas polishing

hole tray ofwonderful cookiesmy mum made for usthat day - the wholefrickin’ tray! I felt sickto the stomach abouthow pathetic I was.

“No one is responsiblefor the way you lookand feel, Babe,” Ithought. “NO ONE isgoing to change you orgive you confidence.

Yes, I am naturallylarger than most andI do gain extra weightjust by ‘looking’ at thefood, and yes I tendto be negative aboutlife… so what? AmI going to blame myparents for it? Or mychildhood, circum-stances or genetics?How is that going tohelp me except keepme exactly where Iam - unhappy andunsatisfied with mylife every single day?”

So, to put myself ontrack, I set a goal.Unreachable - as itseemed at first - butI had to shake up my‘regular’ understand-ing of life and myself.I wanted to get a bodythat I always thought Icould never have. But

“I stopped weighingmyself; I was scaredand ashamed. It evengot to the stage whereI couldn’t look in themirror without beingdisgusted at myself;my husband would tryto compliment me andI would just turn away.I didn’t deserve any ofthis! In my eyes, I wastoo ugly.”

it wasn’t just about the body;to get your physical self toa certain level you have toget your mind to that levelas well. Everything startsfrom within. I believe expec-tations (of who you are)are as important as propernutrition and exercise.

Next on my list was edu-cation; I needed to learnabout nutrition, training,health and fitness. I becamea fan of clean eating andnow I am the ‘best cook inthe town’ when it comes tohealthy treats and meals!

Have you tried my black-bean brownies? You should!You could never tell the dif-ference and it’s as good foryou as it tastes! I might starta business making healthytreats for busy people!

I started to work out - forreal. Not just cardio andwalking on a treadmill – butweights! Heavy squats anddeadly deadlifts! I had somuch drive! The year wentby and suddenly people inmy gym started to comeup and ask if I am trainingfor something... huh? Andthen it dawned on me. I amgoing to kill this geneticsmyth! I am going to proveto myself and everyone elsein the world that there areno limits and no such thingas genetics to stop you! Youcan be whatever you wantto be, and if it is to look likea model then yes, you cando it! We can all becomehealthy, happy, beautifulwomen - screw ‘genetics’!

BEFORE


Transformation

So here I am now; I competed in two body-building contests in May 2013. I even won the tall figure division and came second overall at a fitness modelling championship! As I stood on stage I couldn’t help but think that if somebody had told me I’d be there a year ago, I would have laughed in their face. Actually, no, I would have cried my eyes out; how could someone be so cruel to tease me like that?

The competition diet is not the one to follow for life, nor the training. But it was such a good lesson for me! I learned to appreciate simple foods; I discovered how much we can change our body just by following good routines; but best of all, I learned that I CAN DO IT! That feeling of achievement and success changed my mentality forever and now I can clearly see that there really are no limits to our pos-sibilities unless we set them ourselves.

Today I am healthy, happy, passionate and driven to give that energy and motivation to those who need it. I am studying at college to become a fit-ness professional and I am so proud to have guys and girls coming up to me in the gym and tell me that I inspire them to train hard. It makes my heart skip a beat and soar higher than I have ever known; it’s an indescribable feeling and gives me even more reason to keep going. It’s not just for me, it’s for YOU; it’s for my kids, my friends, and everyone out there who don’t believe in themselves. YOU CAN! Screw genetics!

“You can be whatever you want to be, and if it is to look like a model then yes, you can


Transformation

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DST

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MA

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OP

STY

LIN

GC

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HE

RIN

ED

OH

ER

TY

Wonder whyit feels so

much harderto restart a

clean diet aftera weekend of

indulgence?Here’s the low-

down, plus arecipe that’lloutsmart the

fat-gain cycle.

You eat clean all week, so what’s

the harm in trading the turkey burger for

a Double Whopper on Friday night? You’ll

find it much tougher to get back on the

healthy track on Monday because science

shows that foods high in saturated fats

can impair your good judgment – for up

to three days! The study published in the

Journal of Clinical Investigation found that

short-term exposure to foods like beef,

butter, full-fat cheese and milk, which

all contain a type of saturated fat called

palmitic acid, turns off the pathways in

your brain that make you feel full. Your

brain essentially gets hit with a cascade of

fatty acids that causes resistance to your

appetite-suppressing hormones, leptin and

insulin. “You end up eating more of these

foods, which can lead to weight gain,” says

study author Deborah Clegg, PhD, RD.

Simply put, you’re not being told by your

brain to stop eating. “If you eat a steak

today and a pizza the next day, followed by

more high-fat foods, do not rely on feeling

full the following day!” explains Clegg.

“You will feel hungrier, and you won’t

stop eating before you get the ‘full’ feeling

because your brain has the fats that are

blocking you from feeling full.” Scary, yes,

but there’s a lot you can do to short circuit

this mind-muddling effect.

WHAT YOU CAN DOLook to healthy fat foods as your best

pre-emptive strike against weekend crav-

ings. Foods such as natural peanut butter,

seafood, nuts and avocados contain oleic

acid, an unsaturated fat that several stud-

ies have shown to have quite the opposite

effect of palmitic acid: You feel full faster

and stay full longer between meals. A diet

that’s rich in healthy fats is also associated

with lower risks of heart disease and breast

cancer (case in point: The Mediterranean

diet). Going back to the impact on your

brain, healthy fats have long been linked

to sharpening your mental acuity, allow-

ing you to better focus on your stay-slim

efforts at the gym and on your plate.

SIMPLE FAT SWAPSIn sandwiches: Instead of mayo, add a slice

or two of avocado or mash it up and use

as a spread. Or use hummus, a bean-based

spread made with olive oil.

On salads: Nix the cheese and bacon

bits and use fixings such as sliced toasted

almonds or chopped walnuts.

In cereal: Replace whole milk with soy-

milk, and top it off with a tablespoon of

raw almonds or walnuts.

In stir-fries: Don’t use cooking oils that

are high in saturated fat and trans fats such

as vegetable oil or palm oil. Opt for a small

amount of canola or olive oil.

The take-home message is to not

rely on feeling full from foods high in satu-

rated fat but instead, count on healthy fats

to do the trick. Good-bye cravings!

LoseFatBY LINDA MELONE | PHOTOGRAPHY PETER CHOU

LEMON ZEST ADDS FAT-FREE FLAVOUR TO MEALS.

EatFat to

READY IN

20MINUTES


Nutrition Easy-Does-itOXY

Prawn &Pasta withWalnut PestoReady in 20 minutes •

Makes 1 serving

110g frozen cooked prawns,thawed

110g whole-wheat pasta,cooked according to packagedirections, drained

½ cup lightly packed babyspinach leaves

1 cup lightly packed basilleaves

2 tbsp chopped walnuts

1 tbsp fresh lemon juice

1 tsp fresh grated lemon zest

1 garlic clove

2 tbsp olive oil

2 tbsp freshly gratedParmesan cheese

Sea salt and ground pepper,to taste

1. In a medium bowl, tosstogether the cookedprawns and pasta.Set aside.

2. In the bowl of a food pro-cessor, add the spinach,basil, walnuts, lemon juiceand lemon zest. Pulseto chop finely. With themachine running, add thegarlic until finely minced.Scrape down the bowland add the olive oil in athin stream.

3. Scrape down the bowl andtransfer basil mixture toa serving bowl. Stir in thecheese and salt and pep-per, to taste.

4. Add 2 tablespoons of pestoto the prawns and pastamixture, toss lightly andserve. Refrigerate remain-ing pesto for later use.

Nutrients per servingCalories: 380, Total Fats: 13 g,Saturated Fat: 2 g, Trans Fat:0 g, Cholesterol: 230 mg,Salt: 375 mg, Total Carbohydrates:32 g,Dietary Fibre: 6 g, Sugars: 1 g,Protein: 36 g, Iron: 2 mg

YIELDS EIGHT TABLESPOONS OFPESTO. KEEP THE REMAINDERCOVERED AND REFRIGERATED FORTOPPING CHICKEN, FISH, VEGETABLESOR PASTA.

WALNUTS ARE A GOODSOURCE OF ALA, AN ANTI-INFLAMMATORY FAT.

PRAWNS ARE RICH IN OMEGA-3FATTY ACIDS, WHICH HELPTO CONTROL HIGH BLOODPRESSURE AND ENHANCE YOURFAT-BURNING ENZYMES.

Look to healthy-fat foods asyour best pre-emptive strikeagainst weekend cravings.

PESTO SAUCE PROVIDESHEART-HEALTHY FATFROM OLIVE OIL, ANDIT’S A CINCH TO MAKE.


ea

THE BENEFITS

OF BETTER FOOD

PLANNING!

BY GABRIELA ROSA

Author, Natural F rtility Specialist, Researcher, Keynote Speaker MScM (RHHG),

BHSc, ND, Post Grad NFM, DBM, Di ut, MA MS, MNHAA

Raise your hand if you have ever chosen to eat takeaway

for the simple fact you just ould not be bothered

co king - ev n t ough you had b en diligently focused

n your aining? The reality is th t you are not lone,

but it oe not ha e to be is way! Nearly veryone can

late to the c venience of fast fo , os people k ow

the h a th ss es, yet too ew people ll consciou ly

forego venience in f vour of l g-te health But

making a lasting ch nge i simpl r th n you th k



Health

OxygenWomensFitness oxygen_mag zine Oxygen_Magazine


Health

Our Food Choices are Dangerously Affecting

our Health and General Wellbeing

With one of the world’s leading rates of

obesity, Australia is officially one of the

fattest nations in the ‘developed world’, a

somewhat ironic statement considering

the millions1 of people in developing

countries who suffer malnutrition and

hunger. The simple truth is: We are one

of the fattest nations, on EARTH.

In 2010, obesity surpassed smoking as the

leading cause of premature death and illness

in Australia and research from Monash

University2 shows the prevalence of obesity

in Australia has more than

doubled in the past 20 years.

It’s not only a matter of the foods we

choose to eat, though. Killers like colon

cancer - which often stems from a lack of

fibre in the diet - highlight the fact

that food related illness translates

also to the foods that we do not

choose to eat. (Don’t tell her,

but mum was right, forcing

you to eat your veggies!)

How To Eat Your Way To Parenthood And ASexier You - All At The Same Time!The key is to be sure to choose fresh and unprocessed foods wherever possible.

This is a surefire way to support your body’s ability to perform at its best, giving

your training, health and fertility a real boost!

Always choose produce that is brightly coloured, and vibrant in taste and

smell. By doing so, you will consume foods that are higher in protective

phytochemicals and antioxidants excellent for optimum health and fertility.

Diet and lifestyle are two of

the single biggest factors that

influence couples when having

difficulty conceiving.

Couples who heavily rely on

a ‘traditional’ Western diet -

with high intakes of red and

processed meat, dairy,

refined foods,

high

energy drinks, biscuits, cakes

and sweets - are more likely to

experience fertility problems,

according to international

research3.

Sugar is known to cause

hormonal imbalances which

can negatively affect sperm

health and egg maturation.

Products containing

processed sugar and high-GI

carbohydrates are true fertility

poisons.

Another major

dietary concern for

couples trying to conceive

is food that includes vegetable oils,

especially when heated. The fat

becomes damaged, also known

as ‘trans’, and is highly toxic to

general health and fertility. Most

commonly found in margarine

and fast food, trans fats are

reported to reduce your chances

of becoming pregnant by 73% for

every extra 4g eaten. That’s the

equivalent of a small packet of

chips or biscuits, or half a portion

of takeaway fried chicken4.

It’s also well documented that

high sugar intake and trans fats

consumption reduce a woman’s

egg quality and ability to ovulate,

and – for men - sperm quality

and thus the ability to affect a

healthy pregnancy - are highly

compromised5.

How our Food Choices are Directly Impacting Fertility


Health

And it’s incredible how much a

and preparation can do to avoid wasting

our precious time, money, training efforts,

health and optimum fertility. Start now!

Try adding

these to your

next shop!

Have a strong concentration of

vitamin C and are high in fibre

and minerals such as potassium

and some of the B vitamins. This

potent vegetable also enhances

blood flow and circulation

to the ovaries and uterus,

helping prepare its lining for

implantation.

Pigments that give them

their blue-red colour rank

number one for antioxidant

activity when compared with

many other fresh fruits and

vegetablesIs high in essential fats -

the building blocks to vital

reproductive hormones.

It’s also beneficial for a

healthy heart and has been

shown to decrease LDL

(bad) cholesterol levels.

Replete essential nutrients,

including vitamin B12 and

folate which can help minimise

birth defects

Gabriela Rosa is a leading Sydney-based

fertility specialist and the founding director

of Natural Fertility & Health Solutions - an

integrative medicine practice for Naturopathy,

Weight Loss, Natural Fertility and www.

NaturalFertilityBreakthrough.com

She leads a team of scientifically grounded,

patient-focused naturopaths with a shared

mission to empower individuals through better

health and help bring healthy babies into the

world. Diet is one pillar of Gabriela’s trademark

11 Pillars of Fertility, shown to dramatically

increase chances of natural conception, while

reducing the likelihood of miscarriage. To assist

clients worldwide she has designed the Fertility

Food Revolution, an online subscription

service offering weekly meal plan downloads

to help people save time, save money and

boost fertility and general health. Gluten-free,

low-dairy and sugar-free, the simple fertility-

friendly plans are designed to help people

trying to conceive as well as people who simply

want to be as healthy as possible

http://www.statisticbrain.com/world-hunger-statistics/

http://www.modi.monash.edu.au/obesity-facts-figures/obesity-in-australia/

http://bjsm.bmj.com/content/early/2013/01/21/bjsports-2012-091644.abstract?sid=7eecd796-a8f2-4b9b-9a3a-534fb40870a8

http://www.ncbi.nlm.nih.gov/pubmed/17978119

http://www.ncbi.nlm.nih.gov/pubmed/8243411REF

EREN

CES

GABRIELA ROSA


Health

DISCOVERINGTHE REAL

YOQuite

often whatshows up inour life is areflection ofourselves.

Getting to know ourselves comes throughincreasing awareness, learning fromexperiences and situations in life, as

well as knowing how we interact with othersthrough the relationships you have. Thediscovery process comes through messageswe receive; for example, how we think andfeel about situations, how we view things inour mind and what messages we receive fromothers. Sometimes it is not easy to see clearly,though, what is real and what is merely in ourimaginations.

Have you ever felt that when you get to know otherpeople in life, who you saw originally and who yousee now are totally different people? So why does thishappen? In some cases - behind the facade that peoplecreate – there’s a true self. When we relate to others, weneed to determine who are we really seeing; is it the trueself or an altered self? To speed up the discovery process, itis important to know more about the ‘Real You’ before yousee the true value of others and what they represent. Thisarticle shares some ideas about discovering the Real Youand being aware of the value of other people.

BY GEOFF EDWARDS


Motivation

April 2014 | 55

Motivation

The World of Illusion

Technology touches

everything we do and it can

be very beneficial for families,

businesses and in fulfilling

your own personal needs. In

today’s world it is very hard

to imagine a life without

technology - everything is just a

call, mouse click or SMS away.

While technology is exciting,

life in this world can be just

like a 21st-century express

train and we need to decide

when to step off and leave

the technology alone before

it has a negative impact on

o r lives. I was at the gym

recently and noticed someone

with their mobile alongside

their bench in a BodyPump

class while someone else

was taking c lls during their

workout – we need tobe careful that wedon’t become slav sto our own c eat ons!

Although we have so many

potentially labour-saving

devices, to what extent do

such advances reall improve

your lifestyle and allow you

to get to know eac other

(including yourself) better?

New technology can clearly enable us to work faster and more

efficiently, but it can also mean that we can’t ever really get

away and switch off; people find they are permanently on

call! Many people are taking work home which encroaches

on family life as well as relationships and, overall, this

has a broader impact on sustaining healthy living.

Technology increases the amount of information we have to deal

with every day and, as a result, there is no ‘space’ available to allow

new insights to occur. Our attention span becomes shorter and

our brain deletes the excess information. While people aim to do

things faster, they do not necessarily do things better. In addition,

while technology aids our connection to information, people and

places, t the sa e time it creates perceptions of who w are and

how we operate. While we may not have the chance t be movie

sta s, we can be mini celebrities; technology and social media

assists u with that. A lot of effort go s into creating profiles, blogs

and social media interactions. However, do we know pe ple any

better? Do we know the r al person who writes the log, adds

co ments on Facebook or uploads p ct res o Instagram?

In my work as a coach, I de elop apport wit clients and

this is th ough a grad al process: efle tion, i t oductio s,

discussion ab ut ife so far etc. hen we move into e eloping

goals an actio s an having t e conversatio s that create

awarenes ab ut he Real You. This is pos ible as the client is

away from the distractions, he work lace and home. Instead,

they are in a space here the true elf emerges and the initial

‘armour’ is drop ed. This armour o curs becaus e ple have

to adjus to environments, people, wor and e pectatio s

so m h so that wh t we see is often n t hat we get.

Wiping the Slate Clean

The first step to start you on a journey to discover the Real You

and who you are meant to beco e is to look at your life purpose.

It i vital to learn how to know yourself and begin answering the

big questions of lif . It is also i portant to lea n wh t inspires you,

why you are he e and what y u are supp ed t experi nce, learn

an get ut of this lifetim . So, take out a few sheets f loose p per

or a jour al nd a pen, and find a q i t pla e w ere y u will no

b nterrupt d. Turn ff y ur m bile ph ne and your co put r.

Writ he answers to ac q stion fr m h list below; writ h

first thing that pops into your

head; u e poin form and do

not edit it. It s important to

write out your answers ra h r

than ust hinking about them.

rite quickly and b one t.

Nobo y i l r ad it B

emember, it’ ver imp r nt

to wr i h ut di ing.

• hat m k s you m e?

( ti ti s, p opl , ve ,

ob i s, p ojects e

• hat re y ur f urite

th ngs o do n t e past?

hat b ut ow?

• What ti i ies make

y u lose trac of im

• hat k s you e

gr at b t ou e f

• Wri o a l the major

ls y r lif hat you

fe l yo t o ch e

• o sp es y m

( nyo ou w o d

t w a il e s,

aut ors i , e ,

etc.) Wh h u li i s in ir

o e h e on

• W t ar u na ra l g od

? (Ski , a ili ies tc )

• hat o e e t i y

a k y for he p in

• ou d t te h

o h , w

wo l u t a ?


Motivation

Appreciation is an important

part of the empowerment

process. We all ha e strengths,

abilities, resources, skills and

special talents or gifts. When

you are appreciated you will

develop

your ful

potential

and

Tips forDiscoveringthe Real You

• Spend timeaway from otherdistractions to knowmore about yourself

• Validate yourperception of yourselfby asking othershow they see you

• Spend time gettingto know peoplethrough face-to-face conversations

• Notice how you actor react in situationsand what is beneaththe surface

• Know what drivesyou and understandthat your thinkingcreates your world

• Take responsibilityfor your life throughconscious choices

• BE the personyou strive to be

An Empowered You

Once you know more a out

you self, it is the abo

totall empoweri g you.

Being e pow red is learning

that t e only real pow r we

h e i over ourselves. eing

empowe ed is really about t e

jo rney to i coveri w o

you reall are. As long as you

c n c nsciously think, choose

and decide how you wan to

feel about a ything ppe ing

in yo r life - or the world in

general - yo ’ll e empowered.

You e ome more emp wer d

by e rning t take charge of

you thoughts, emo ions nd

acti n . You are in cha ge

of y u; keep your ower y

keeping yo r t ough o

you self ou ver own.

hat you ocus n b c me y ur

eality Foc sing n s r ngth

d a ilities high gh the best

f wha y u alr ady ave.

on ecti to yo r ‘Authen ic

lf ’ s h o ndati n for

mp werment When yo

re a le to de n ou elf, be

ou elf, and act c ording

o what ou trul bel eve is

portan t yo , y u ar

on cte o y ur Authe t c

lf. he y foc s on t

ou fe l th k a e ie b ut

ou elf d t e wor d ar und

ou, ou re b in aware o

lf. ocus on lf is no the

am s e se i w tho

egar t o hers. It o b

h nti o e sp ct d

t i acc da e i w om

ou rul ar . Put rima y

ne gy in cla fy you wn

e ie s, val s nd lif ls

a ne s f direc on s

m we ng. Kno i wh

ou a r u

ge it h xt te

h mp we m n p ce .

met e the e p ri nc a

is i t o ma e y

ea i t so e h is m sing

yo r . Th s ive u the

p u i y r fl ct on u

re e life and h w yo w nt

i t b . By e ting dr ms

b t e r l o u

awar ne , yo n e the

p r hat tan o a h

m t o ta pe ,

an trans se dr am

a ts i to ls and s p

to k a t e g als

W n u to ay

at e i n dr ms

h y chang ro b

d a t c e r i e o

hat ou u d sir . Sta

r in a a j u na

t d n a a

t n l i the p

take o c u goa i

m l o r l a

Step Into YourPowerful Place

By knowing your internal

communications, your rules,

references, be iefs, perc ptions

an associations, you can create

a change model that you can

use in an instant for yourself.

With the addi ion f an h ring

an eframing, you can recrea e

that change and develop new

model for sustainable suc ess.

Then, by knowing yourself,

you can work wi h othe s

to create outcomes tha are

b nef cial o erall. In addi ion,

by having awareness of your

interactions with other will save

time in building relationships

that are either p rson l or i

business. This comes through

developing your intuiti e ski ls.

In working with clients, I have

noticed hat I can support

them to step into this powerful

place. This works very wel by

remembering a time whe they

felt powerful and identi ying

all the thing that made them

feel that way. Then they can

literally st p into that space as

a mental rehearsal and this can

be practised every day before

stepping up to impo tant event .

O er time, success occu s.

Truly estimating and owning

your abilities will rightfully

give you n understanding f

the Real ou nd all t at life

has t of er - you deserve it

If you would like to share

an successes that you are

excited about or are interested

in nowing how to reframe

challenging situati ns into

total empowermen , lease

co ta t me via geoffedwards@

bigpond.com. Also, I welcome

an feedback on my articles or

suggestions for future topics.

Geoff Edwards is n internation lly accredited ife coach

with over 25 years of c ching experie ce; he can support

you on you journey to success with results hat last.

Contact Geoff via [email protected] or through

his we site www.geoffe wards net


Motivation

Metabolic Capacity

I’ve talked a lot about a term

I coined: ‘metabolic capacity.’

I’m referring to ramping up

your metabolism by slowly

increasing calories over time.

For example, what happens if

we have two people who are

genetically identical in every

way and would like to lose the

same amount of body fat? Let’s

say one person maintains their

bodyweight on 3,500kcal per day and the other maintains their weight on 2,500kcal per day. Who do you think will have an easier time reach-ing their body fat goal? The person maintaining their bodyweight at a higher calorie intake, of course, because they have more room to remove calories. They also have more ‘wriggle’ room to allow them to drop calories and keep fat loss going when they hit plateaus. On the fl ip side, if someone is maintaining their bodyweight on 1,400kcal per day but wants to lose 10kg of

body fat, how are they going

to do it? Sure, they can add a bunch of cardio and go super low-calorie, but what happens

when they stagnate and hit a

fat loss plateau? They will have no room for further adjust-ments because they lack the

required metabolic capacity

to do so. This is why fat loss success starts BEFORE you diet.

If you take someone who has gone from eating 1,800kcal

per day to 3,000kcal per day

over the course of nine months

and they only gain 1.5kg, then

their increase in metabolic rate

is more than enough to off set

what little fat they gained.

What’s more, you now have

enough metabolic capacity to

create a really eff ective fat loss

cycle.

The next question is: how

much metabolic capacity is

enough? I don’t have a clear

answer; however, I like people

to be able to maintain their bodyweight on a calorie intake approximately 33 times their bodyweight in kilograms. Your calories intake before starting a diet also relates to how much fat you wish to lose. Let’s say we have two people with a target bodyweight of 68kg, and they maintain their body-weight on 2,700kcal. Person A’s starting weight is 70kg and person B’s starting weight is 80kg. Person A only has two kilograms to lose, while person B has 12kg. Even though both of them are over the 33kcal per kilogram of bodyweight maintenance level (2244kcal), I would still say that person

A could achieve their goal,

whereas person B is going to have a LOT of trouble. This is why it’s so important to have

an integrated understanding

of how all the pieces of fat loss fi t together. You cannot just

look at one variable such as amount of fat to lose, body-

weight, metabolic rate, age,

etc. They are ALL important and must all be considered.

Part IV MINIMISING NEGATIVE METABOLIC ADAPTATIONSBY DR. LAYNE NORTON PHD NUTRITIONAL SCIENCES

The past three articles in this series have looked at what happens when you diet the wrong way, so let’s spend some ink on how I believe you can better your attempts. But, before we can even begin the diet, we have another phase to complete: maximising metabolic capacity.

WHY YOUR WEIGHT LOSS DIET MIGHT BE MAKING YOU FAT


Nutrition

Recommendations for Active Fat-Loss Phase

Assuming you have done a

good job maximising your

metabolic capacity, then

you are ready to start an active

fat-loss phase - but where do

you start? There are certainly

plenty of macro-nutrient and

calorie counters out there that

will spit out general recommenda-

tions based on age, weight, height, and estimated metabolic rate. But the fact of the matter is all of these methods have large variations in success. There is simply no substitute for tracking yourself and developing your own data set. In order to know where to start, you must know where you are coming from. Thus, when I start working with someone, my fi rst requirement is for them to log

their food for a week and let

“There is simply no substitute for tracking yourself and developing your own data set. In order to know where to start, you must know where you are coming from.”


Nutrition

me know what their average

daily protein, carbohydrate and

fat intake is. I then quiz them

about how typical that food

log is for them; how long they

have consumed that particular

intake; and how their body has

responded. I do this in order to

better determine their real life

metabolic rate. If someone has

been consuming 2,600kcal per

day for the past month

and their weight has remained stagnant, then it’s reasonable to assume that their

practical metabol-ic rate is around 2,600kcal per day. If someone

is consuming 2,600kcal and has slightly gained weight, then it’s rational to as-sume that

2,600kcal

is slightly above their maintenance, and if they have lost weight then it is under.

This information will help to

give you a starting point.

Based on data from my clients,

I fi nd that the typical client hits a plateau in weight loss every

3-5 weeks. Some more fre-quently, some less frequently,

but 60-70% fall in that range.

As a rule, I don’t like anyone to lose more than one per cent of

their bodyweight per week. If you

get more aggressive than that,

you have to create a pretty big

energy gap and that in turn may

cause the undesired outcome

of ‘activating your body’s self

defence system’. This can result in

massive metabolic adaptations

that prevent you from losing

more fat.

Essentially, you want to lose

weight slowly and controlled enough that you don’t cause a big reaction from your body. Keep in mind that during a diet one’s metabolism will slow - there is no way around it - but we are look-ing to do everything we can to minimise these metabolic adap-tations. Because of that, I prefer to go slow and ‘diet’ the person on as many calories as I can. So, for example, consider someone who currently weighs 75kg and wants to lose 10kg. If the maximum weight loss is targeted at one per cent bodyweight per week, that means we are target-ing a weight loss of approxi-mately 750g per week. Therefore, the diet will be a minimum of

13-14 weeks, assuming things

go well. If they want to lose 0.75kg per week, this equates to approximately a 5,800kcal defi cit

per week, or around 825kcal

defi cit per day. If this person is maintaining their bodyweight on 2,600kcal, then they would start

at around 1,800kcal, assuming

no additional cardio. For the sake of not making this a novel, I will

refrain from a detailed discussion

of optimal macronutrient intake.

“As a rule, I don't like anyone to lose more than one per cent of their bodyweight per week. If you get more aggressive than that, you have to create a pretty big energy gap and that in turn may cause the undesired outcome of 'activating your body's self-defence system'.”


Nutrition

But the most important things

to remember are the following

principles:

• You want enough protein to

maximise lean body mass

retention (2.2g/kg of body-

weight typically works well)

• You want enough fat to

support hormone produc-

tion, but not so much that it

detracts from the benefi ts of

carbs and protein (20-40% of kcal intake seems to work reasonably well for most people)

• Keep carbs as high as pos-sible while still dropping weight at the appropriate rate. If someone is attempt-ing to lose 500g per week and they are able to lose that amount at 300g of carbs per day (while hitting suffi cient fat and protein), then why would you take them lower? Sure, they might lose it faster, but you will also risk ‘awakening the body’s

self-defence system’ (see MacLean paper) and causing massive metabolic adapta-

tion to slow down. The key

is to lose the appropriate amount of weight/fat while keeping kcals and carbs as

high as possible to prevent

metabolic slowing. But re-member, the number of kcals

and carbs varies from person to person and depends on

much more than just weight,

height, and age.

• An easy way to get started

is to set your target calorie

intake, then set your protein

and fat based on the above

guidelines. The remaining

calories will be fi lled in by

carbohydrates. As discussed,

you’d like to keep carbs/calo-

ries as high as possible while

still dropping body fat at the

appropriate rate. For some

people, that may be 300g

carbs per day, and for others it may be under 100g. This is why tracking your macronu-trient intake is so crucial to better understanding what works best for you.

If you’d like to keep kcals higher, you can add in a bit more cardio. But be very careful with cardio as it is a slippery slope and too much cardio can cause these negative adapta-tions we discussed.

Overcoming weight loss plateaus

I love maths; it is clean and concrete. Unfortunately, when it comes to metabolism, maths

doesn’t always predict the out-

comes you’d expect. Consider the above example, where a person is dieting on 1,800kcal

per day. When they experience

their fi rst weight loss plateau, does that mean that because they are not losing weight any

more? That their maintenance

is now 1,800kcal? Does that mean that to resume weight

loss at the appropriate rate

we need to create another

825kcal defi cit and drop them

to 1,000kcal or having them

doing a bunch of cardio? The

answer is no. Typically a 5-10%

reduction in calories from carbs

and fats, or a small increase

in cardio - or a combination of

the two - will cause the person

to overcome that plateau and

resume their weight loss. In our

example, maybe dropping out

100kcal and adding a few extra

intervals to their cardio session would do the trick. The key is to try diff erent approaches to breaking plateaus and see how you respond. If you cut too small an amount, you likely will not get a response. But if you cut too much, you may create too much of an energy gap, promoting the kind of metabolic adaptations we don’t want. So, monitor how you respond to various manipulations and use that to better manage your plateau busting.

Cardio

We talked briefl y about cardio. My recommendation is to minimise steady state cardio

and use high-intensity interval

cardio. It varies for everyone, but from my experience I have found it to be more eff ective

for fat loss, as well as muscle

and strength retention. And it does not cause the same drop

in metabolic rate over time as low-intensity steady-state

cardio. Even though high-in-

tensity intervals are better than low-intensity cardio for muscle

“The key is to try different approaches to breaking plateaus and see how you respond. If you cut too small an amount, you likely will not get a response. But if you cut too much, you may create too much of an energy gap.”

Dr Layne Norton owns

BioLayne LLC, a consulting

company providing elite

coaching services to physique

competitors and athletes.

In addition BioLayne LLC

conducts seminars and

camps for nutrition and

weight training. He holds a

PhD in Nutritional Sciences

and a BS in Biochemistry,

and is also a competitive

natural pro bodybuilder and

powerlifter

retention and metabolic rate,

they can still be overdone. I

recommend no more than 4-5

sessions per week - absolute

maximum - for no more than

half an hour at a time.


Nutrition

Belinda Carusi has

been working in the

fitness industry for

over four years. As

a personal trainer and

holistic lifestyle coach, her

specialisation is helping women

create the best body possible.

She runs her own business called

Belinda Carusi Bootcamps

www.belindasbootcamps.com.au

Belinda has been active her whole

life; she was a competitive swim-

mer and sprinter in her teens but

never achieved a body she was

really proud of, so she started train-

ing with a trainer who mentored

her to be a better personal trainer.

What’s more, they opened her

eyes to the world of bodybuild-

ing comps; it was then that she

decided to train for the fitness

model category. She went on to

win her first comp in a novice fit-

ness model category last year. ]

Through the experience of compet-

ing, she has picked up some great

training and eating habits which

have impacted her life forever.

From this knowledge, she has

been able to teach her client these

skills so they too can create the

body they have always desired.


Training

CREATE A KILLER BODY

with KettlebellsPHOTOGRAPHY DALLAS OLSEN | MODEL BELINDA CARUSI | MAKE UP STACEY HUTSON

The cast-iron weight provides its benefits through ballistic movements; accelerating and releasing of the weight. Not only is it great for cardiovascular and strength benefits, it will also help with flexibility, giving you the long, lean muscles your friends will envy you for.

IF YOU HAVEN’T YET DISCOVERED THE POWER OF KETTLEBELLS (THEY’VE ONLY BEEN AROUND ABOUT 300 YEARS), THEN 2014 IS THE YEAR TO DO IT! ,


Training

Sta

rth

ere

RESISTANCE:For the exerciseswhere you’re mostlyworking the lowerbody - swings, dead-lifts and squats – trystarting out using an8kg kettlebell. At theopposite end - yourupper body - beginwith a 4-6kg bell andwork up from there.

WORKOUTFREQUENCY: Thishalf-hour workoutshould be completed3-5 times a week.

REST TIME:Rest for 20-40 sec-onds between eachset.

Sets

3–4

3–4

3–4

3–4

3–4

3

REPS SETS

6–8

10–15

5–8

5 (EACH SIDE)

6–8 (EACH SIDE)

15 (EACH SIDE)

KETTLEBELL DEADLIFT

KETTLEBELL SWING

GOBLET SQUAT

KETTLEBELL PRESS

KETTLEBELL ROW

RUSSIAN TWIST

GET IT RIGHT:WONDERING WHAT THE “HORNS” OF AKETTLEBELL ARE? THIS TERM REFERS TO THEU-SHAPED HANDLE ATTACHED TO THE BALL.

increased endurance •core strength >>>YOUR BENEFITS:

Although there

are records

of ‘girya’ –

Russian for kettlebell

– dating back to the

18th-century Russian

dictionary, fear of

improper use resulting

in injury and lack of

knowledge stalled the

kettlebell’s popularity.

How things have

changed; if you step

into a conventional gym

today there will more

than likely be kettlebells

sitting and waiting

for you to swing them

around.

If you’re not familiar

with kettlebells, it is

recommended that

first-timers consult a

trainer before taking

on this cannonball

with a handle. While

they can produce

amazing results,

dangerous form can

result in injuries! One

of the most important

aspects of kettlebell

training to remember

is core engagement.

When you swing the

kettlebell with accurate

form, your inner

core stabilising

muscles must

perform correctly

to retain correct

posture, allowing

your abs and back to

safely implement the

exercise. If your core is

too weak to complete

the movements, there

will be no benefit and

it puts you at an even

higher risk of injury.

Learn to master the

moves with a light

kettlebell – or even

without any resistance

– and once you’ve got

the hang of it, you can

safely advance to a

heavier weight.

One of the most

important

aspects of

kettlebell

training torememberis coreengagement.


Training

a.

kettlebelldeadlift

Do it instead of:The leg curl machine,

donkey kicks,back extensions

Target Muscles:Hamstrings, glutes,

back and abs.

kettlebell swingDo it instead of: The leg press, leg extension and leg curlmachines, back extensions, abs crunch machine

Target Muscles: Glutes, legs, back and abs

SET-UP: Stand withyour feet shoulder-

width apart and thekettlebell between

your legs. Soften yourknees and keep your

head in line with yourspine as you push

your butt behind you;maintain a flat back.

ACTION: Bend forwardfrom the hips, pushing

your hips back withyour weight in your

heels and grasping thehandle of the kettlebell

[B]Push your hipsforward, pulling the

bell up with you as youstand. Squeeze yourglutes at the top of

the movement. Slowlylower and repeat.

firm and lifted glutes • increased lean muscle mass • fat lossYOUR BENEFITS:

b.

SET-UP: Stand with your feet shoul-der-width apart or wider and yourknees soft; the kettlebell should beon the floor about 15cm in front ofyou. Bend forward from your hips,keep your back flat and eyes straightahead as you grab the kettlebell inboth hands. [A].

ACTION: Swing the kettlebellback between your legs; ensure itremains close to your upper innerthighs to avoid a back injury. [B]Pushyour hips forward as you squeezeyour butt and straighten your legsto a standing position. Swing thekettlebell up with your abs [C]. Al-low the momentum to return you tothe starting position. Repeat.

b.

c.

a.


Training

goblet squatDo it instead of: The leg

press, leg abductor/adductor machines

Target Muscles: Legs and glutes.

SET-UP: Stand with the kettlebell handle close to your chest with your feet

shoulder-width apart or wider [A]. Your toes should be pointing out slightly and your

weight in your heels. Point your elbows toward the floor.

ACTION: Sink into a deep squat by bending your knees and bringing your butt down

with control. Your butt should lower below knee level [B].

Squeeze your butt as you stand. Repeat.

kettlebell pressDo it instead of: Lateral raises, front raises, triceps kickbacks, military presses

Target Muscles: Shoulders and triceps

SET-UP: Stand with your feet hip-width apart or wider. The kettlebell should be held in one hand in a racked position. [A] Ensure it is below the chin and in front of your shoulder.

ACTION: Keep your knees soft and squeeze your glutes as you raise the bell above your head, making sure you don’t bring your elbow out to the side. The movement of the kettlebell should be in one straight line; as you lift, allow your knees to straighten. Your palm should be facing forward at the top of the move. [B]Slowly lower the bell back to the racked position. Pause and repeat.

b.

b.

a.

a.


Training

kettlebellrowDo it instead of:Smith machineupright rows, barbellrows

Target Muscles:Biceps, back, abs andlegs.

SET-UP: Stand with a widestance. Place your right legin front with your left footpointing in the direction youare facing. Hold the kettle-bell in your left hand as youbend your right knee andtilt forward, resting yourright arm on your thigh andhanging the bell betweenyour legs. Ensure yourback is flat. [A]

ACTION: Keep your armclose to your ribs as youslowly bring your elbowup. [B]Contract your backat the top of the movementbefore slowly returning to thekettlebell to the start position.Repeat for all reps before swappingsides.

russian twistDo it instead of: Obliquescrunches, abs crunch machine

Target Muscles: Rectusabdominis and obliques

SET-UP: Hold the kettle-bell by the horns (handle)in front of your chest asyou sit on the floor withyour knees slightly bend.[A] Raise your feet off thefloor and tilt your upperbody back slightly.

ACTION: Slowly move thebell from the middle ofyour body to the left sidebefore moving it back andto the right. [B] Repeat.

a.

b.

a.

b.

BELINDA’S

TOP TIPS

This exercise is great to strengthen

your VMO muscles. Most women

have a very weak VMO and this

is the reason women generally

get knee pain. When doing the

exercise, ensure you turn your toes

out slightly more than a normal

squat and focus on the muscle

as you are standing up from the

squat. This will strengthen your

knees a lot faster than you think.

When doing the deadlift it is im-

portant to start with your shoulder

blades locked together and chest

up; this will stablise your back. To

really feel it in your hamstrings

make sure you place the kettlebell

in the middle of your heels; this will

push your butt further back and

really activate those hammies.

This is one of my all-time favourite

exercises - it strengthens the whole

posterior chain while getting your

heart rate up. When the kettle bell

swings, ensure your arms don’t do

the work. You want it to almost

hit your butt which means the

kettlebell swings through the tops

of your thighs; this is so you don’t

hurt your back, the lower down

your thighs the kettlebell swings

the more likely you’re going to

get an injury in your lower back.


Training

It’s the moment you’ve been hustling for;

those four glorious minutes on stage. You’ve

turned down social dinners left and right,

adamantly declined ice cream dates, and

spent your Friday evenings trudging away

on the treadmill. You’ve sipped on hot tea

in the evenings to keep the hunger pangs at

bay and managed to convince yourself that

there was nothing else you’d rather be eating

besides your chicken and green beans.

And now, 16 gruelling weeks later,

you’re spray tanned orange and hitting

your back pose in your itty-bitty-

sparkly-scrunch-butt bikini in front

of a jam-packed auditorium as a

panel of judges critiques your

every move. You look fantastic

and you know it. Your abs

are ripped, delts are popping,

and your glute-ham tie-in has

finally come in. You’ve never felt

more confident about yourself

physically. This is cloud

nine, and you never want

to come down.

Fast forward three weeks,

and you find yourself

lying face down on the

pavement. Your muffin top

is back, your face is bloated,

and you no longer fit into your

skinny jeans. What went

wrong?

everseRDieting

BY SOHEE LEE

TURN THE PAGEFOR MORE.


Nutrition

What Went Wrong

The problem with

many diets is that

they involve a certain

degree of restriction

and result in an

endpoint. While this

in itself may not be an

issue, complications

can arise when the

restrictions placed are

too strict and elicit

behaviours that are not

sustainable. What do

people do once their

goal is attained? They

often go back to the

way they were before,

thereby unravelling

all the results they’ve

worked hard for, and

then some.

A variation of this

phenomenon is

often observed in the

competition world;

bodybuilders, and

bikini and figure

competitors can swing

from one extreme of

restrictive dieting to

full-blown off-season

‘bulking’ mode.

Often this can mean

a weight fluctuation

of more than 15kg as

individuals spike up

their calorie intake in

the off-season with

the ultimate goal of

physique refining and

tweaking. And while

this is certainly a

respectable endeavour,

having two separate

wardrobes to

accommodate a size

XS

for half

the year

and an L for the

other half seems...

well, extreme.

I’m sure many ofyou can relate.

What does this mean,

then? Are we doomed

to experience only

one 15-minute flicker

of glory? Are we

being forced to decide

between perpetual

starvation or chronic

pudge? Or is there a

way to have the best of

both worlds?

It all started the minute you stepped

off stage and rewarded yourself

for your hard work with a slice of

cheesecake. Your friends had baked

you warm cookies to celebrate as

well, and you didn’t even bat an

eyelash as you hungrily reached for

the goodies. After all, you’d earned

them, and you’d abstained from

any and all sweets for months. Bite

after bite you told yourself that

you deserved to indulge and enjoy

yourself.

However, that was weeks ago,

and now you no longer recognise

yourself in the mirror. Where are the

chiselled abs?

Naturally, you decide to diet again,

following the same protocol as

before. But you find that your body

isn’t responding like it did the first

time around. So you bump up the

cardio, cut down the carbs - still

nothing. Finally, you’re at the end

of your rope with three hours on

the treadmill every day and eating

nothing but lean protein and veggies.

The scale doesn’t budge. No dice.

You’re desperate. You’re panicked.

Any indication of the past few

months of sweat and tears is long

gone. That feeling of victory and

accomplishment has vanished

and has been replaced by shame,

confusion, and hopelessess.


Nutrition

http://oxygenmag.com.au

Reverse Dieting: The New Bulking

Reverse dieting, loosely

defined, is a process by which

an individual strives to make

off-season improvements or to

repair an adapted metabolism

via a slow and controlled

process of increasing calorie

intake1. Unlike the traditional

bulking method, by which

individuals grossly overeat

and thereby pack on not only

muscle but plenty of body fat,

reverse dieting minimises fat

gain and maximises metabolic

capacity, which refers to

the body’s ability to process

carbohydrates.

This is appealing for a number

of reasons. First, there’s no

longer a need to buy a separate

off-season wardrobe every

time you want to make

physique improvements. You

no longer have to start every

conversation with: “Hi, I’m

bulking, and my name is

so-and-so. Did I mention that

I’m bulking?” Gone are the

days of having to wear baggy

clothes and avoiding social get-

togethers so your friends won’t

see how ‘out of shape’ you’ve

gotten since your last show.

Your abs? They can stay. In

other words, you can still feel

good about yourself physically

365 days of the year.

The best part about reverse

dieting then, clearly, is the

ability to maintain a healthy

level of leanness year-round

without having to revert to

chronically low carbohydrate

intakes or excessive steady-

state cardio. The idea that

having an enviable physique

means being miserable is no

longer true, and an increasing

number of people are proving

this left and right.

Why Should We Care?

The process of dieting, as we’re

all familiar with, involves being

in a caloric deficit. You need to be

consuming fewer calories than you

burn off on a day-to-day basis in

order to shed body fat. Whatever

macronutrient intake

you start off at,

eventually

- whether it is a few weeks or

a few months - your progress

will inevitably stall, which will

necessitate another drop in calories2.

Continue this long enough and

at some point your body will be

running on fumes with not much in

the way of progress to show for it.

On the surface, this may seem

like a straightforward process, but

there’s actually a lot going on inside

the body during this time. The

body doesn’t like being deprived of

calories; in fact, we are genetically

wired toward overeating. So when

we diet for long enough, our bodies

become efficient at burning calories3

. This may at first glance seem like

a good thing, but what this really

means is that the body has become

really good at making the most of

energy supplies, so fewer calories are

burned to execute any given activity.

A sluggish metabolism means less

energy input is required, making fat

loss increasingly difficult.

What’s more, continuously

swinging from one end of the fitness

spectrum to the other becomes

increasingly ineffective. Remember,

dieting is a source of physical stress

on the body. It doesn’t want to lose

fat; in fact, it wants to hang onto

every last fat cell and will fight you

every step of the way4. Insulin,

testosterone, thyroid output and

metabolism all slow down, while

ghrelin and cortisol increase, among

other fat-hoarding hormones5.

Dieting down for the first time

may be a straightforward process:

consistent, predictable results. But

then with each successive round

of dieting, the body will refuse to

co-operate6. The weight will stay on

and refuse to budge even with fewer

and fewer calories and increased

time on the treadmill7.

Reverse dieting is important here

because, while traditionally off-

seasons have been viewed as a time

to get chubby and undo all the weeks

of hard work within a matter of a

month, we now know that that’s

not necessary. Making physique

improvements and taking a break

from dieting doesn’t mean feeling

squishy anymore.


Nutrition

How Does It Work?

The good news about

metabolic adaptation is that it’s

simply that: adapted. In other

words, it’s not permanently

damaged. So with a good dose

of patience, consistency and

trust in the process, anyone

who is metabolically adapted

can work their way out of this

mess.

Remember, your health comes

first. If you are three weeks

out from a show and your

body has stopped responding

to your incredibly restrictive

diet, it won’t make sense to

attempt to fix an adapted

metabolism by attempting to

diet through it; doing so will

only make circumstances ten

times worse8.

With that said, after a

competition, photo shoot or

any prolonged dieting stint,

calorie intake should increase

incrementally9. Carbohydrates

are the primary macronutrient

here and protein can stay

more or less constant, while

fat intake will also increase

slowly10.

Every one or two weeks,

people often bump up

carbohydrate intake by 5-10g

and fats by 1-2g, depending

on progress11. The goal here

is to minimise fat gain during

this process, so no change

in weight is a good sign that

the body is ready and able to

tolerate more food12. While

some fat gain may occur,

when properly implemented,

reverse dieting should still

yield a relatively lean physique

with the metabolism cranking

away.

Improvements will not

happen overnight; you can’t

fix your body with the snap of

your fingers, as much as we

wish that were the case.

“Typically, the time needed to

recover one’s metabolic rate

after a period of restriction is

proportionate to the severity

and length of the restriction,”

says Dr. Layne Norton, PhD

nutritional sciences, natural

pro bodybuilder, and the

face behind BioLayne. “For

example, someone who was

consuming an average of 1000

kcal per day for a year will

most likely take far longer

to recover their normal

metabolic rate than someone

who was eating 1500 kcal

per day for a 12-week contest

prep.”

In other words, the more

adapted your metabolism, the

more patient you’re going to

have to be with the reverse

dieting process.

What Does This All Mean?

This is great news for

anyone and everyone

even remotely interested

in fitness. The age-old

myth that being lean is

not only temporary but

also necessitates either a

miserable prep or freaky

genetics has finally been

laid to rest.

There are no magic

tricks involved – though

from the outside,

that may appear to be

the case. There is no

‘voodoo’ whatsoever – as

much as doubters may

like to claim otherwise.

The prospect of

obtaining and sustaining

long-term leanness is

now understood to be

much more attainable

and realistic than we

have ever made it out

to be.

So if you’re interested in

dieting down on more

carbs than you could

possibly fathom, if you’d

like to experience a sane,

reasonable prep, or if

you want to not only

look good but also feel

good while leaning out,

reverse dieting could be

the answer!

Sohee Lee is a personal trainer,

online training and nutrition

consultant, and fitness writer.

After obtaining her BA in Human

Biology from Stanford University,

she spent a summer interning at

Cressey Performance in Hudson,

Massachusetts. Currently she

resides in New York City and

works at Peak Performance

as a performance coach. She

is also a nationally-qualified

NPC bikini competitor and

specialises in women’s fat loss.

Sohee Lee

1Norton, Layne. BioLayne video log 9 – metabolic damage. YouTube 2012.http://www.youtube.com/watch?v=QHHzie6XRGk2Leibel, RL et al. Changes in energy expenditure resulting from altered bodyweight. New England Journal of Medicine. 1995;332:621-628.3Johannsen, DL et al. Metabolic Slowing with Massive Weight Loss despitePreservation of Fat-Free Mass. J Clin Endocrin Metab. 2012; 97(7): 2489-96.

4Sumithran, P et al. Long-term persistence of hormonal adaptations to weightloss. N Eng J Me 2011;365:1597-1604.6MacLean, PS et al. Biology's response to dieting: the impetus for weightregain. Am J Physiol Regul Integr Comp Physiol. 2011; 301(3): R5810-600.7Ibid.8Sumithran, P et al. Long-term persistence of hormonal adaptations to weight

loss. N Eng J Me 2011;365:1597-1604.9Norton, Layne. BioLayne video log 9 – metabolic damage. YouTube 2012.http://www.youtube.com/watch?v=QHHzie6XRGk10ibid.11ibid.12ibid.R

EFE

RE

NC

ES

PHOTO BY PETER SALAM


Nutrition

Best

Shapingforyou!

Hey ladies, do you

have a pair of those custom-made jeans that give you

instant glute appeal? They’reguaranteed to turn heads

because they have a built-inpadding that will give you

that bowling-ball allure. Only

one trouble; you had betternot wear them when on the

prowl for a serious relation-

ship. ’Cos when the jeans

come off so does your gor-

geous backside. Oops!One time I was giving a

training seminar and the talk

came around to butt training.

During the question periodone woman asked for the best

butt-training moves. I startedmy reply with “Well, if you

really want rock-hard glutes

PHO

TO

GR

APH

YPA

UL

BU

CE

TAM

OD

EL

JUL

IEB

ON

NE

TT

ILL

UST

RA

TIO

NS

SAN

DY

DiP

ASQ

UA

LE


Training

>>

EXERCISE ONE

hip thrust

EXERCISE TWO

standing kickback•Attach an ankle strap to your leg as shown.

• Use a suitable resistance and set the pulley at itslowest point.

• Keeping your leg straight, lift it directly back as highas possible.

• Lower and repeat.

Ayou . . .” and she stopped me

right there: “I don’t want

rock-hard glutes. Who the hell

wants rock-hard glutes? No

man, woman or child would

like to be around a rock-hard

butt. The idea is abhorrent.

I just want to have a shapely

backside, not something as

hard as a rock.”

I had to explain to this

woman that true butt shape is

only apparent when the glutes

are built of muscle. Fat seldom

has an attractive shape. She

was also under the misappre-

hension that muscle is hard.

Muscle is soft, pliable, supple,

malleable . . . it is only hardwhen it is involved in an exer-cise like stair climbing or whenconsciously tensed. The term“rock hard” is misinterpreted

by many when it is applied tomuscle. Even the world’s mostrespected interviewer, BarbaraWalters, when she first metArnold Schwarzeneggerway back when, was utterlyshocked when she felt Arnold’sarm during their initial TVinterview. “Why, it’s soft,”she vocalised in total astonish-

ment. From then on, as if bymagic, her whole demeanourtoward Arnold completely

changed. So ladies, please

understand that rock-hardmuscle is only rock hard onthose extremely rare occasions

when it is called into duty.

Maybe you’re wonder-ing if you really can changethe shape and tone of your

backside. Let me affirm with

unqualified certainty that youcan change the texture, size

and shape of your butt. My

own wife, Tosca, when I met

her, had a flat, unimpressive

butt. In fact she would admit

that she “had no butt at all”

and put it down to her Dutch

ancestry. (I know, I know,

“Tosca Reno” sounds Italian,

but she actually comes from

Dutch parentage. Apparently

her mother loved the opera

Tosca. Go figure.)

Back to the butt story: I

devised a special butt building/

shaping program for my wife

and we worked on developing

a suitable clean-eating program

to help destroy fat and encour-

age muscle cultivation. We

also considered throwing outher worst nutrition habits thathad led to her flab going steadywith a flat-butt physique.

Okay! So let’s get back

to your own butt program.Throw out those butt-enhanc-ing jeans; don’t give a secondthought to any other resultthan total butt-shaping success.Whether you are currently fator thin, tall or short, young ornot so young, you dear readerare going to redo your rear endwith these same exercises thatI gave my wife when we first

met all those years ago. And

since I am known as “ToughLove Bob,” I have to nowlet you in on the bad news.

Ready? You have to adopt a

new way of eating, a healthierway, a fat-burning, muscle-building way. You have to eat

clean. (Check out Oxygen back

issues, Oxygen’s Pick It, Kick Itbook or get one of Tosca’s Eat-

Clean Diet books out from yourlocal library.

B

B

• Lie on your back as illustrated.

• If you require added resistance, hold a weight platewith both hands on your hips.

• Lift your hips as high as possible.


BEGINNERS CANDO THIS MOVEWITHOUT AWEIGHT PLATE.

TURN THEPAGE FORMORE.

A

HOLD THEMACHINEFOR SUPPORTWITHOUTLEANINGAGAINST IT.

True butt shape is only apparentwhen the glutes are built of muscle.Fat seldom has an attractive shape.


Training

AThere are recipes and

daily eating regimens in most

of these publications.) And Iwouldn’t be me if I didn’t getone plug in there. Don’t forget

about Oxygen’s sister publica-

tion Clean Eating magazine.Not only does the magazinecome out eight times a year,

but they also have a brand

new cookbook called The Bestof Clean Eating, that’s on salenow. What are you waiting

for? Get reading and cooking.

Excuse the tangent, nowback to glutes.

The following exercises

should be practised twice aweek with at least a two-day

rest between workouts. Keep

to your normal workout hab-its including weight trainingand cardio, stretching, yoga

or whatever you normally do.

Beginners should perform oneset of each exercise for 15 rep-etitions. Intermediates with

a couple of months’ training

experience should do two setsof 12 reps of each exercise, andmore advanced individuals

can do three sets of 12 reps of

each of these exercises.

EXERCISE THREE

prone hyperextension• Situate yourself on a hyperextension bench as shown.

• Start in the body-down position, arms behind your head.

• Rise up until your body and legs are in a straight line.


EXERCISE FOUR

kneeling glute kickback• Begin by kneeling on a flat bench with one leg.

• Attach to your free leg a low pulley ankle strap.

• Hold on to the apparatus to maintain balance.

• Raise your leg until it is parallel to the floor.


A

B

B

NOTE: You may hear the term“glutes” thrown around morethan a pigskin in autumn, butwhat does it really mean? Yourbutt is actually a grouping ofthree muscles – the gluteusmaximus, gluteus medius andgluteus minimus – that worktogether to help move youforward when you pushthrough each step. The major-ity of your behind, however,is your gluteus maximus, amuscle that performs hip ex-tension, the motion that is thebasis of these four moves.

KEEP YOUR BACKIN A STRAIGHTLINE. DON’THYPEREXTEND.

CONTRACT YOURGLUTES AT THE TOPOF THE MOVE.

GLUTEUS MAXIMUS

GLUTEUS MINIMUS

GLUTEUS MEDIUS


Training

When taking thegood with the

bad isn’tso bad

BY JOANNE PRIOR

Now, in the short term, succumbing

to the ‘eat’ force relieves the

immediate tension and allows you

to get on with whatever else you

need to do. But in the long term the

impact is increasingly detrimental to

your health and wellbeing physically,

mentally and emotionally.

How did it get to this point? Why has it

become such a struggle to say ‘no’ to that

food that’s not the best for you?

To answer these questions, let’s take a

step back for a moment and consider the

following:

Food has been part of your life since before

you were born; in the womb your mother

began nourishing you from 6-9 days of

conception. Food has always been essential

for your survival and your ability to thrive.

You’ve been doing so well on yourhealthy eating plan; you’ve lost afew kilos and are feeling great. Butthe urges to eat ‘that’ food - whichyou know is not good for you - keeprearing their ugly heads. Up until

recently you’ve been able to resist the

urges and let them pass, but now your

ability to say ‘no’ seems to be evaporating.

As a result you’ve had far too many

blowouts and the weight is starting to

creep back on. You feel so disappointed

in yourself. You want to be able to say

‘no’ without struggle and be confident in

your ability to keep saying ‘no’ in the long

term. But you just don’t know how to do it.

You feel so stuck.

For a woman who is smart,

intelligent and savvy in life, it can

feel demoralising when you can’t

get your mind around something that

seems so simple.

You see others who don’t struggle with

food and maintain a healthy weight; you’d

love to be like this. The time spent in

internal battle with the forces of ‘eat, don’t

eat, eat, don’t eat’ over a less than healthy

food choice can seem eternal. You often

surrender to the ‘eat’ force just to break

the stalemate and keep the peace, for the

stress and anxiety the fight creates is just

not worth it.

Once you were born, you co tinued to be

nourished. You were initially fed by your

mother – breast or bottle - and then as an

older baby, solid foods were introduced. As

you grew up, your carers had a significant

role in deciding what foods you were to

eat, but by the time you hit your early teens

you became increasingly free to make your

own food choices.

Now, at the very beginning in utero the

concept that food was either ‘good’ or

‘bad’ did not exist. Food was just that,

food; there was no distinction. But as

you entered the world and experienced a

wider variety of foods it became clear that

there was a judgement about what was

considered a ‘good’ food and what was a

‘bad’ food.

‘Good’ food is often that which

authentically nourished your body and

brought health and vitality. It largely

consisted of foods that were unprocessed

and ‘of the earth’; for example, fruits,

1 http://en.wikipedia.org/wiki/Implantation_(human_embryo)


Motivation

vegetables, meats, dairy,

grains and legumes. Then

there is the ‘bad’ food

which consists of food that

is processed and considered

‘man-made’. Man-made

foods are created by stripping

away the core nutrients

contained in the ‘good’ food,

so synthetic components,

preservatives, colourings

and flavourings became the

core nutrients. As too did

substances like sugar, fat and

caffeine. The result is that

the food no longer resembles

its former self; it lacks

nourishment and contrary to

its predecessor began to help

destroy health and vitality.

But at the core of your mind,

the belief is that food is not

classified as ‘good’ or ‘bad’;

it is just ‘food’. Now, the

reason why this is relevant

is because every time you

try to stop eating ‘bad’ food,

it means to your core belief

that you are attempting to

stop eating completely. This

then threatens your ability

to survive and thrive. As

a result, your core belief

will not allow you to stop

eating, even if it is considered

‘bad’ food. Therefore, your

attempts to fight the ‘don’t

eat’ force fail and you keep

eating that ‘bad’ food -

aghhhhh!

But are you destined to

struggle with food and eating

for the rest of your days?

I believe not.

I believe there is a way to

help you get past this sticking

point for once and for all.

Be willing to acknowledge thatthis force causing you to ‘eat,eat, eat’ is not trying to hurtyou, it is actually trying to keepyou alive… even though it iscausing you to eat more ‘bad’food than you need – which,ironically, could threaten yoursurvival by causing you tobecome unwell.

Be willing to accept that youand your core belief both havea common goal. Your goal is toensure you survive and thrive.Therefore, would it not bebetter to join forces and worktogether as a team?

Be willing to accept that foodis just food; there is no goodor bad food; there are onlychoices.

Be willing to find a happymedium in your food choices.Aiming to eat only ‘good’ foodputs a great deal of focus, timeand energy on trying not to eat‘bad’ food which can leave youvulnerable to food fights.

Be willing to accept andrejoice that you have found anew balance of eating that issustainable for you in the shortand long term. As a result, thismeans that you can lose theweight you originally plannedto achieve and keep it off! Plusreduce the risk of the otherweight related conditions.

Step 1

Step 2

Step 3

Step 4

Step 5

By trying not to eat ‘bad’ food, youcause yourself to eat it. By takingthe pressure off and getting backto the belief that ‘food is just food’allows you to find the right balanceof ‘good’ and ‘bad’. You’re now backon track, losing weight and lookingforward to keeping it off for good!

I’ve put together a 5-Step Peaceful EatingProgram for you to follow to achieve this goal.

Joanne is a specialist who will help you truly understand how

to think and how at i order to achieve the greatest weight

loss you're capable of. Find out more or contact Joanne via

www.joanne rior.com, W: + 1 9531-6752 M: 0412-499-758


Motivation

NELengths

OURTRAINING TO

Take

Written By: Amanda KotelPhotography: Paul Buceta

You have been working very hardat developing strength, power andendurance in the hope of changingyour physique. But you are stillnot getting the results. Is theresomething you are not doing?Is there a trick to making thingseasier and more effective? In short,the answer is yes. There is a hugecomponent of training that manyoverlook that may be costing youresults and creating injury. I havebeen working with athletes andyour everyday punter for overseven years now, and the missingtool in many training arsenals ischanging the body’s mechanicalshortfalls. Many people over timedevelop faulty movement patternsfrom their day-to-day postures thatcan hinder their progress, whetherit is fat loss or muscle gains.

Our bodies are amazing

machines that adapt to

change quickly, but by

default they will find

the path of least resistance to achieve

the end result which is, ultimately, a

shortcut! And we all know shortcuts

won’t get us the long-term results

we all want. Our bodies’ mechanical

shortfalls are often due to movement

patterns that have been embedded

over time in our brains and spinal

pathways, thus allowing us to

achieve a new or old movement as

easily as possible.

I come from the mindset that

anything worth doing should not

always be done easily. I believe

it’s important to recognise your

mechanical shortfalls so you can

correct them. When corrected, you

will allow your body to function at its

best and can achieve more beneficial

results.

Test: Standing hamstring toe touch.

Test Position: Place your feet

slightly apart, keep your legs straight, and

bend forward trying to touch your toes.

Ph

oto

cre

dit

SH

UT

TE

RS

TO

CK

Now, you may be thinking: how

could I possibly change how I move?

After all, you have been moving that

way forever! And you are absolutely

right, which is why this will take

time, patience and perseverance, but

it is worth the effort once you have

achieved what you set out for. Think of

this as rewiring your brain-and-body

connection to change how your body

moves. To understand what changes

need to be made requires being in tune

with your body and taking note of how

every movement feels as you move

throughout everyday life and training.

In addition to paying careful attention

to how your body feels as you move,

I want to make sure you understand

the difference between ‘flexibility’

and ‘mobility’. To have great mobility

refers to being able to perform

functional movement patterns easily

and with no restrictions. On the

other hand, someone who is flexible

might not have the same strength,

balance or coordination to perform

the same moves. If you understand the

difference, then your training will take

you to the next level, allowing you to


Training

further improve in strength,

endurance and power - and

injury prevention.

Do you think you have good

flexibility and are able to

achieve good range of motion

during exercise? Let’s put that

to the test! Try this simple test

below to see if you have a good

sense of your range of motion

throughout your hip joint.

Note how far down you go and

what your spine is doing. Is it

flexing (rounding) forward? If

so, you’re a cheater! Your body

is cheating through hip flexion

by flexing at your lower spine

to achieve greater depth in your

movement. It is important to

change this movement pattern

because it places you at risk

of injury; your spine needs to

remain straight.

You may be wondering how to

fix this. The above test is only

part of the equation; what it

shows is that you have good

flexibility in your spine but

it neglects to check your true

hamstring length. But why

should you avoid moving like

the above test? It allows your

body to cheat true hip flexion

to get the depth you desire by

using the flexibility in your

spine. To find true hamstring

length, try the test again but

with a fixed spine, keeping a

slight arch in your lumbar spine

and hinge forward from your

hips.

Note the range: has it changed?That’s your true hip flexion range ofmotion, noting that your hamstringsmay be what is limiting you fromgoing further. It is important tounderstand this, as most peoplego further into a range than theyhave active control over, meaningyou will allow your deadlift to godeeper into the range while notmaintaining a stiff, neutral spine.

This puts you at risk of injuring your

back. As you practise your workouts

with your new range you may notice

your depth has changed. Over time

you will see an improvement during

your workouts and become more

successful at the exercise, allowing

you to increase your weights.

Over time this

improvement will produce

better exercise outcomes, with an

added bonus of leaning you out.

You will be increasing your energy

output, ultimately causing

you to sweat more to

get the job done. If you

keep at it, you will see

a huge improvement

to your physique.

Remember,train smarter,not harder!

Amanda Kotel, BSc Exercise ScienceExercise therapist, Transformation Coachand Personal Trainer

www.amandakotel.com

Ph

oto

cre

dit

Pau

lBu

ceta


Training

We all know home-made, nutritious meals are a kicker for the waistline, nourishing for the digestive system and an all-round way to health. But let's face it: they aren't always simple, don't always excite us and not every healthy meal tickles our tastebuds!

Once upon a time, 14-hour work

days didn't exist, family time

consisted of more than a fast ‘hello’

and entertainment was rowing a

small dinghy down a flowing water

drain (of course I did!). We were

in trouble for breaking windows

playing outdoor cricket, not for being

unwilling to give up the remote

control. We picked oranges from

our garden and sent a basket to our

neighbours. We made food to take

on picnics and the excitement was in

wrapping each dish individually with

anticipation for what was to come.

Veggie Egg Pancake

Ingredients

1 handful of baby spinach

¼ red onion

¼ cup green capsicum

4 whole eggs

1 tsp sea salt

1 tsp black pepper, freshly ground

8 cherry tomatoes

8 button mushrooms

¼ cup parsley

¼ cup basil

Directions

1. Turn up the volume on your favourite song.

2. Roughly chop baby spinach, red onion and capsicum.

3. In a cocktail shaker, add eggs, salt, pepper, spinach and onion. Shake and dance for 20 seconds.

4. In a small pan lightly coated with olive oil over high heat, pour in egg mixture then top with tomatoes, mushrooms, parsley and basil. Cook for approximately three minutes.

5. Flip with spatula and allow to cook until desired consistency is reached.

To give your dish a weekend

breakfast feel and a fresh

summer taste, serve with

your favourite toast and a

dab of salsa.

BY MARISSA NIEVES

READY IN

5


Nutrition Easy-Does-itOXY

Now we're living in an age

where brushing our teeth

takes up too much time.

When speaking with

friends we choose text,

Viber and Whatsapp over

calling; we avoid doing

anything outside our

schedule and our favourite

time of day is landing on

our feather pillow (face

down!). We work harder,

drive faster, aim higher,

act stronger and even

live longer! We are at the

forefront of new-age and

natural medicine, but our

incidence of disease is

constantly rising. We have

things, do things and strive

for things but don't have

time for anything! Our

biggest challenge when it

comes to health is TIME.

We have learned to

love healthy food,

and love to hate it; it's

exciting, motivating

and enthralling, but also

time-consuming, boring

and hardly entertaining.

It is challenging to put in

hours of effort to become

healthier when we have

other tasks to do. We want

a fast fix for perfect health -

and make it snappy!

“These recipes are all FASTto make, FUN to create andFABULOUS for the body, mindand soul. They taste greatand are filled with all thenutritional goodness your bodyso deserves.”

Consuming small, protein-based, nutrient-dense mealscreates positive energybalance and increasedsatiety.

Most of us have already

experienced the ages

of vegetarianism,

ketogenesis, green

juicing, low-carb, no-carb,

low-fat, no-fat, all fat,

veganism, superfoods,

raw, Paleo, 80/10/10,

detox, food combining,

diets from Atkins to the

African, genetic, glycemic,

hormonal, three-month,

three-day, and even three-

hour diets.

We need healthy, tasty

recipes and fast! We need

food that can fit into

our day, not a day that

revolves around food. For

the following recipes, I

have left the majority of

scientific jargon in the

textbooks and simply

given you some of the

most nutrient-rich, energy-

enhancing meals that I

personally love. What's

more, they can all be made

in five minutes!

Directions

1. Combine all ingre-dients in a foodprocessor, startingwith chickpeas,olives and oil (addslowly and mix untilsmooth).

2. Add tahini, sesameseeds, cumin, saltand lemon juice totaste.

3. Serve with slicedcucumbers,choko orbaby carrots.

Chicky OliveHummus

Ingredients

1 ½ cups chickpeas

10 kalamata olives, pitted

4 tbsp cold-pressed extravirgin olive oil

¼ cup tahini

¼ cup sesame seeds

1 ½ cup sesame seeds

1 ½ tsp cumin, ground

1 tsp sea salt

Juice from ½ lemon


Nutrition

Makes 6 slices

Ingredients

la g pitted d tes

1 ½ cups walnuts

½ cup raw cacao powd r

2 tsp pure vanilla essence

1 tsp r w honey

1 s celtic sea salt

Direct on

1. Pla e dates in a bowl of hot wate to

soften. Meanwhile, process nuts in

food processor

2. dd soft ned dates one at a ime then

slowly add cacao vanilla, honey and

sea salt. Mix on a low sp ed until co -

ined. The consistency should be like

cake mix.

3. Firmly press mixture int a r cta ular

ish. Slice and serv soft or freeze to

harden mix ure pri r t erving.

If any of your dishes need sweetening, add a

few drops of liquid stevia or an extra drizzle of

raw bush honey. For the world’s best brownie

bites, set pressed mixture in the freezer to create

a thicker consistency and spread with 5mm

chocolate topping prior to slicing.

Brownie Bites


Nutrition

Marissa is a dynamic

speaker, fitness model,

nutritional consultant,

personal trainer and natural health

ambassador.

Marissa’s life is dedicated to helping others

better themselves through whole food nutrition,

exercise and mental strategy. She began as a fitness

professional in 2005 and quickly found her love for

nutrition through her innate desire to reach fitness

goals. Nutrition really became a key component for

her from the early days, through her fitness coaching,

research, studies and modelling.

Following a course in life coa h g to unde st n

the complexities of the hum n min and behaviour

Marissa commenced her deg e i io e i l sc en

and nutrition. Today, she con in e he stu i s

nutritional medicine and is de e mi e t du e

others, encouraging them t ek n fi d e e

in life.

Marissa has changed the live of ousa d of eo e

in her life so far and has set he go l t p s 014

To learn more, visit www. ris ani es.com r

www.5minutemiracles.com.au

Th se r i to e, to

create o nd

and sou e t fi led with

all the nu ody so

deserves. So nts are cooked

and others are rpose of enzyme

and antioxidant c . Some contain healing

ingredients that hers don’t, and most of

the recipes are nutrient-dense and filled

with highly alkalising

fruits n e et ( ot co n

raw). e to c on hea , isease

preven , ys cal ha our le l

of hap a v t t s u rial ac

health p , ote yo r s ;

after a

you. Fi

strivin

“We have learned to love healthy food, and love to hate

it; it's exciting, motivating and enthralling, but also time-consuming, boring and hardly

entertaining. It is challenging to put in hours of effort to become

healthier when we have other tasks to do. We want a

fast-fix for perfect health - and make it snappy!”

Marissa Nieves


Nutrition

STEADY AS SHE GOES:

One benefi t of using cables to t ain your abs is that they force you to

slow down your reps. Try counting to three as you

lift, and repeat whenyou return to the start.

BY KAREN ASP | PHOTOGRAPHY PAUL BUCETA | MODEL LORI HARDERSHOT ON LOCATION AT URBAN ACTIVE POLARIS, COLUMBUS, OHIO

FOLLOW A FEW SIMPLE COMMANDMENTS FOR A STRONG AND TIGHT CORE.

Rules

Your



Training


SET UP: Standsideways to a lowcable pulley with aD-handle attached.Squat slightly,turn towards theweight stack,and hold thehandle with bothhands [A].

1. low-to-high cable woodchopTARGET MUSCLES: rectus abdominis, transverseabdominis, internal and external obliques

ACTION: Extend your legs and rotatethrough your core to pull the handle upand across your body [B]. Keep your armsstraight and focus on usingyour core to performthe twist. Reverse toreturn to the start,then repeat. Whencomplete, switchsides and repeat.

SHALT TRY SOMETHING NEWOn the following pages you’ll find a workout

that challenges your abs with some of these new

rules. The end result? Abs that have been trained

smarter, giving you a leaner look across your belly.

RULE #1

SHALTBE STINGY WITHTHINE REPS“The abdominals are

no different than any

other muscle, which

is why you shouldn’t

do hundreds of reps

with them,” says Ross.

While you may get a

slight cardio effect this

way, you’re not loading

the muscles enough

to count as strength

training – which really

defeats the purpose.

Doing too many

heavily weighted

crunches can also cause

the abs muscles to stick

out and make your

belly look bigger than

it really is. Yikes!

SHALTFIND STABILITYFor years, people have

trained the abdominals

to move with exercises

like crunches and sit-

ups, but experts have

realised that the abdom-

inals need to be trained

not only for mobility,

but also for stability.

“The abs are primarily

stabilisers of the spine,”

notes Ross. “While there

are times when they

have to move, there are

times when they have to

be stable, which is why

you should train them

to do both.” That’s why

exercises like planks are

just as important in your

routine – if not more so

– than isolating strength

and flexion moves.

RULE #4

SHALT NOT PROCRASTINATETake a moment and examine not only how you train

your abs, but when you train them. Maybe you’ve

always exercised your abs after strength or cardio;

while that’s not wrong, you could be getting better

results by doing them earlier. “If you save abs training

until the end of your workout, you may run out of time

and skip those exercises, or you just may not have as

much energy left to train them,” explains Jonathan

Ross, owner of Aion Fitness in Bowie, Maryland and

author of Abs Revealed (Human Kinetics, 2010).

The one caveat? If you’re new to exercise or

have a weak core, wait until the end of your workout.

Otherwise, those muscles might be too fatigued to

keep your body in proper form during other exercises.

RULE #2

R IS S/REPS

You crunch. You plank. You crunch a little bit more.Since as far back as you can remember, this has been your – and thepopulation’s at large – “get abs fast” credo. But abs training is undergoing arevolution, and like a teetotaller dealing with all of pregnancy’s no-nos, it’stime you learn some new rules.

A

5.hanging

leg

–

3.ne-armed

(each side)

1.low-to-

high cable

(each side)

2.stability-ball cable

(each side)

4.weight-plate

1 –20

6.weight-plate

oblique

–

TRAINER’S TIP: Ifyou don’t have greatcore strength, dothis exercise from akneeling position;as you get stronger,progress to a standingposition, recommendsRoss.

RULE #3

TURN THEPAGE FORMORE.


Training

4.weight-platerotationTARGET

MUSCLES:

internal andexternalobliques

SET UP: Stand withyour feet shoulder-width apart andhold a weight platein front of you like asteering wheel [A].

ACTION: Twistthrough your core,first to the left [B],then the right [C],before coming backto the centre. (Onerotation each waycounts as a singlerep.) The plate shouldstay at chest levelthroughout your set.

2. stability-ballcable Russian twistTARGET MUSCLES: internal and external obliques

SET UP: Place a stability ball a fewfeet away from the weight stackof a cable machine. Position yourupper back against the ball, side-ways to the stack with feet flaton the floor, and hold the handlein both hands with your armsextended towards the pulley.

ACTION: Keep your armsstraight as you rotate throughyour core to bring the handle tothe opposite side of your body.Fight against the resistance asyou slowly return to the start.Finish your set, then repeat onyour other side.

Theabdominals

are no differentthan any othermuscle, which

is why youshouldn’t do

hundredsof reps.

A

B

C

3. one-armed plankTARGET MUSCLES: transverse abdominis

SET UP: Lie on your stomach onthe floor. Prop your body up ontoyour toes and forearms, with yourelbows positioned directly belowyour shoulders.

ACTION: Raise one arm in front ofyou until it is beside your ear andparallel to the floor. Hold this posi-tion for 30 seconds, then switchsides and repeat.

TRAINER’S TIP:“Use a weight that’s heavy enough to

load the muscles, but not so heavy thatyou’re falling off the ball,” says Ross.Also, make sure you’re rotating morefrom the shoulders than the hips.

TRAINER’S TIP:“To create more of a

challenge, use speed,not weight,” says Ross.

Also, keep the shouldersrelaxed, pulling them

down and back.

TRAINER’S TIP:Make sure you don’t tilt to

the side of your supportingarm, and try to keep your

shoulders and hips levelwith the floor.


Training

6. weight-plateoblique crunchTARGET MUSCLES: rectus abdominis, internal and external obliques

SET UP: Lie face-up on an exercise mat with your left leg bent and your right leg extended. Hold a weight plate against your right shoulder, and extend your left arm along the mat at your side [A].

ACTION: Lift your shoulders from the floor as you twist through your waist to direct your right elbow towards your left knee [B]. Hold for one count, then slowly lower to return to the start. When your set is complete, repeat on your opposite side.

This workout alone won’t give you the flatabs you’re seeking: you also have to follow other healthy lifestyle habits. Here are threeof Ross’s top tips for trim at belly.

Get some “v n I.” Up the

intensity to melt more fat. During

cardio, spend two to three minutes

doing moderate-intensity work, then

increase your pace for the next two to

three minutes (until you’re a bit breath-

less). Repeat for 20 to 30 minutes.

Choose your fats se y. Fat isn’t a four-letter

word, as your body needs some fat to function

properly. Most of your fat intake should come from

monounsaturated and polyunsaturated fats; don’t

add saturated fat to your food, and avoid anything

with “hydrogenated” in the ingredient list, which

indicates super-harmful trans fats.

Nosh ca s e rly. Eating

calorie-dense carbs prior to

bed may promote fat storage.

Have whole-grain sources of

carbs earlier in the day and

focus on fruits, veggies and

lean protein at dinnertime.

1 2 3

A B

A

B

3 flat-belly rules

TRAINER’S TIP: Resist the urge to round the shoulders for-ward as you crunch. Keeping your torso open will target theabdominals more, says Ross.

5.hanging leg raiseTARGET

MUSCLES: rectus abdominis, internal and external obliques, transverse abdominis, hip fl exors

SET UP: Hold a pull-up bar with an overhand grip, or the high parallel bars with a neutral grip. Allow your legs to hang naturally below your hips [A].

ACTION: Slowly raise your legs until they are at hip height [B], then slowly return to the start. Watch that you don’t swing your entire body forward and back as you complete your reps; keep the motion controlled.

TRAINER’S TIP: “Pretend you’re doing this exercise with your back against the wall so your feet don’t go behind you,” suggests Ross. “You’ll make the abs work harder.”


Training

DISCOVTHE

POWEROF THEMINDFIT

FRESHHEALTHYNATURALGIRL-NEXT-DOOR

PRIMA DONNASNEED NOTAPPLY!

MEETOURCOVERGIRLWINNER

YOU?

SOYOUWANTTO BE AFITNESSMODEL?

AUS $8.95 • NZ $10.95ISSN 1838-1517

9 771838 251001

06

OXYGENMAG.COM.AU

Are YOU the nextOxy Cover Girl?

If it’s your dream to be on the cover of Oxygen, NOW is the time to turn your nutrition and

training up a notch. We want you fit and toned ready for a HUGE 2014 Oxy cover girl comp.

THE 2014 COVER GIRL COMPETITION IS COMING!

NOW IS YOUR TIME TO SHINE!

Keep your eyes peeled for details on how to enter, prizes and important dates.

No matter your age, YOU could be the one we’re searching for!

WHAT ARE WELOOKINGFOR?

MUSASHI-SLM.COM.AULINDY OLSEN

5 x World Figure Champion,SLM Power Shaping Mentor

INSTRUCTIONAL VIDEOS

TAILORED TRAINING PROGRAMS

NUTRITIONAL TIPSEXCLUSIVE PROGRAM INCLUDES:

THE SLM PROTEIN POWDER RANGE HAS BEEN SPECIFICALLY FORMULATEDTO HELP YOU GET THE MOST OUT OF YOUR WORKOUTS. SUPPORTING YOURJOURNEY TO ACHIEVING THE FIT AND TONED BODY YOU DESIRE.

AVAILABLE FROM LEADING SUPERMARKETS, PHARMACIES, FITNESS CENTRES AND HEALTH FOOD STORES.FOR MORE INFORMATION VISIT MUSASHI.COM.AU

LINDY OLSEN5 x World Figure Champion,SLM Power Shaping Mentor

Kim’s combo moveswill make you a believer in thefat-torching power of weights.

Chooseyour own

We pegged three fitness phenoms andtapped them for their best cardio workout.Who will reign supreme? You decide!

NO MATTER HOW YOUTACKLE IT – ON THETREADMILL, WITH A

SKIPPING ROPE OR WITHGROUP CLASSES – CARDIO

IS A NECESSARY PART OFYOUR FITNESS PLAN.

Melissa’s intervals aregreat for gym bunnies who wantto spice things up.

Alicia’s athletic drillsraise your heart rate without asingle piece of equipment.

Not only does it boast amazing fat-burning powers, but cardio alsostrengthens your heart and respiratory system, diminishing your risksfor life-shortening diseases like heart disease, which kills a quarter ofa million Americans each year.


Training

CARDIO!Choose

your own

We pegged three fi tness phenoms and tapped them for their best cardio workout. Who will reign supreme? You decide!

NO MATTER HOW YOU TACKLE IT – ON THE TREADMILL, WITH A

SKIPPING ROPE OR WITH GROUP CLASSES – CARDIO

IS A NECESSARY PART OF YOUR FITNESS PLAN.

MELISSA CARY-PITTMAN"THE ABS MASTER”

0:00–2:00

0.0 6 (warm-up)

2:00–5:00 4.0 6 (warm-up)

5:00–6:00 4.0

Place one foot on either side of the belt (rest)

6:00–6:30 4.0 8.8 (sprint)

6:30– 7:00 4.0


7:00– 7:30 4.0 9.3 (sprint)

7:30–8:00 4.0


8:00– 8:30 5.0 9.8 (sprint)

8:30–9:00 5.0


REPEAT MINUTES 6:00 TO 9:00 FOR SIX MORE MINUTES, ADDING 0.5 KPH WITH EACH SPRINT AND A 1% INCLINE

EVERY SECOND SPRINT.

15:00–16:00 8.0 13.6 (sprint)

16:00–21:00 0.0 6 (cooldown)

Time

PART TWO: Sizzle with

the StepMill

0:00–2:00

7 Step on every step

2:00–4:00 7 Step on every other

step

4:00–6:00 8 Step on every step


step

8:00– 10:00 9 Step on every step

10:00– 12:00 9 Step on every other

step

12:00– 14:00 10 Step on every step


step



step


TURN THE PAGE FOR MORE. MELISSA & ALICIA PHOTOS PAUL BUCETA

KIM PHOTO STEWART VOLLAND

TREADMILL PHOTO GREGORY JAMES MODEL BREE LIND

FLYING HIGH:Just because you are on a machine, doesn’t mean your workout will be a snoozefest. Melissa shows boredom the door while melting away fat with her two-machine plan.

GET STARTED: Begin with a fi ve-minute warm-up on a treadmill (Me issa uses a Life Fitness model) at 6kph (see chart at right). As you work, adjust the s eed and incline to match your abiliti s. fter all, “If you can talk through this entire wo kout, then you’re not working intensely enough!” says Melissa. Do both routines or if you’re short on time, choose to tackle either one.

PART ONE: Treadmill Trek


Training

ALICIA HARRIS

Repetitions

“ THE ATHLETE”

FLYING HIGH:When it comes to burning calories, plyometrics are the weapon of choice for this former track star – plus, they break up the monotony of her regular treadmill and elliptical workouts. Don’t be fooled by the lack of equipment though: this is one tough routine!

GET STARTED: Warm up for fi ve to 10 minutes with some dynamic motions, such as walking lunges or light jogging, then complete the exercises in the order shown. Alicia says that one round will take approximately 15 minutes (perfect for beginners!), two rounds will bring you closer to 30, and if you’re really looking for a challenge, aim for three rounds in total. If needed, rest one to two minutes in

between circuits.

Your Plyo Moves+ How to do ’em

1. SINGLE-LEGGED BUTT KICKS Raise one footand jump, bringing the other foot to meetyour butt; work one leg at a time.

2. SINGLE-LEGGED JUMPS Bring one knee up in front as youjump; work one leg at a time.

3. SINGLE-LEGGED POGOJUMPS Jump up and down on one straight leg, working one leg ata time.

4. SINGLE-LEGGED LATERAL JUMPS Jumpfrom side to side; work one leg, then theother.

5. SINGLE-LEGGED FORWARD-AND-BACKJUMPS Jump forward,then back, working one leg, then the other.

6. SINGLE-LEGGED BROAD JUMPSTake big jumps forward on one leg; go in one direction onone leg, then return to the start with the other.

8. DOUBLE-LEGGED POGO JUMPS Jumpup and down on thespot, keeping both legs straight.

7. DOUBLE-LEGGED TUCK JUMPS Jump into the airand bring both knees up in front of your body at the top of the move.

lyo s o - to h o burning tons of cals on the go! PL

YO P

HO

TO G

REG

ORY

JAM

ES

MO

DEL

LA

UR

EN A

IKEN

100

15

5 sets of 30m

(per leg)

5 in each direction (per leg)

5 in each direction (per leg)

3 sets of 50 reps

(per leg)

5 (per leg)

15 (per leg)


Training

“THE MEDIA MOGUL”

NO-CARDIO SOLUTION: Combo moves and circuits are the backbones of Kim’s personal gym program, and this routine delivers both. Her unique exercises take you through multiple planes of motion to provide a full-body burn.

GET STARTED: Do each move for 30 seconds followed by 30 seconds of rest, or up the burn by working for 45 and resting for 15 (with the exception of the walking plank; see below). Do the entire circuit with a 2.5-3.5kg dumbbell, three to fi ve times through.

EXERCISE

CURTSY LUNGE TO

OVERHEAD PRESS

Hold a dumbbell in front of your chest. Step your left leg behind and to the outside of your right leg, and bend both knees. Step your left foot back to the start, stand, and press the dumbbell straight overhead.

FRONT KICK TO GLUTES

LIFT

Stand and kick forward with one leg. Next, immediately drop to your hands and knees and kick the same leg out behind you.

SUPERHERO SIDE LUNGE

Hold one dumbbell with both hands. Lunge to one side, reaching the dumbbell towards the foot of your lunging leg. When you stand, rotate through your waist and lift the dumbbell overhead in the opposite direction, kicking your lunging leg out behind you at the same time.

UP-DOWN JACKS

Alternate between five high jacks (from a standing position) and five low jacks (from a push-up position, jumping your legs in and out).

WALKING PLANK WITH

HANDS-FREE

ROLL-UP

Drop to the ground and plank on your forearms for 30 seconds. Next, perform five to 10 “walking planks” (going from a forearm plank to a straight-armed plank one arm at a time), then flip over to a face-up position, tuck your legs into your chest and roll up to stand.

PHO

TO P

AU

L B

UC

ETA

M

OD

EL V

AN

ESSA

PIP

OLI

For the first three moves,

work one side, then repea on the other.


Training

Banish Your Procrastination

BarriersBy Kori Propst

If we can imagine what we will gain by engaging in these behaviours, see ourselves being successful in them, observe them as immediate and available, and view them as inherently rewarding, we’ll do them.”

How many others are fickle when it comes to competition?

This question got me thinking about procrastination and how pervasive it is;

it can rear its ugly head in the workplace, at home, at school – virtually any

environment. We are a society grasping and searching for immediate gratifi cation.

We want and we want NOW. As fi tness enthusiasts we are looking to make progress

wherever we can; when we diet we often have a desire to lose body fat with speed and

effi ciency. Embracing the process of changing our bodies has become a burden!


Motivation

Banish Your Procrastination

BarriersBy Kori Propst

For myself, deciding on

and setting health and

fitness goals comes

easily; however, at

work my to-do list is forever

long! Each day I will cross off

the items as I complete them,

but there will inevitably be

two or three tasks that are

revolving and end up at the

top of the list day after day

after day! What is it that keeps

me from these items? Am I

consciously avoiding these

tasks?

Barriers are present, but what

might surprise you is that

they are far from tied to my

personality. Anyone who

knows me well is aware of my

drive and determination, my

desire to do things well and

without mistake. I’m relentless

in the gym; I have to have the

dishes done and not lying in

the sink; and I’ve never, ever

used the snooze button! Am

I a perfectionist? A type-A

personality? In many ways I do

exhibit characteristics closely

related to these descriptions,

so how do you explain my

wavering?

You may be surprised to know

that procrastination is closely

linked to our view on how

difficult that task might be,

how long it will take and -

more importantly - how high

it is on our priority list based

on incentives. Procrastinators

may believe their behaviour

can be explained more easily

as a decision to put things

off. I’ve heard people tell me

they just do things better

when they feel a pressure

to complete them - like the

student who crams the night

before an important exam.

To be accurate, this person’s

behaviour was governed by

an emotion brought on by a

negative thought. “Here we

go again,” you’re thinking.

For some reason Kori always

gets on this ‘emotion’ kick.

It’s true, I do! There’s a reason

my articles always lead back

to this! There’s an emotional

reason behind everything we

do, with an attached belief,

and that belief may be limiting.

Your conscious mind may

think, “I’m going to call Kori

now to sign up for her mental

health program”. An emotion

arises in response to this and if

it’s negative, you’ll avoid doing

it. If it’s positive, you’ll pick up

the phone!

As mentioned, your

perceptions of the activity play

a role in whether it will be

done. If we see it as negative,

we may distance ourselves

from it. Distancing can occur

even more if we think the

task will take a long time with

little reward at the end. On the

other hand, we may perceive

our training and nutrition as

time-consuming, but we may

see it as a positive and linked to

a very worthwhile, achievable

goal. If we can imagine what

we will gain by completing

these behaviours, see ourselves

being successful in them,

observe them as immediate

and available, and view them

as rewarding, we’ll do them.

Often I’ll see a fear of change in

my clients; a fear of failing or

self-sabotage. With weight loss,

exercise and competing, there

is an embarrassment factor

playing a role in the choices

we make. If we see the price

of failing as too high, we will

likely distance ourselves from

the task. Clients who struggle

to complete even a few more

weeks on their diet after

having seen some success often

identify a fear of becoming

someone else, looking unlike

themselves, and then being

treated differently by others.

Legitimate? Sure.

You may be surprised to know that procrastination is closely linked to our view on how diffi cult that task might be, how long it will take and - more importantly - how high it is on our priority list based on incentives.”

Kori Propst holds a BS in Exercise Physiology and an MS in Counselling. She is currently

finishing her PhD in Behavioural Medicine. She is a WNBF Pro Bodybuilder, Fit Body, &

Figure athlete, certified clinical sports nutritionist, personal trainer, and lifestyle and

weight management consultant. As the Wellness Director for the Diet Doc she created

the Mental Edge Program to aid competitors in developing individualized strategies

for optimal performance in their lives and for competing. She can be contacted at

[email protected].


Motivation

Legitimate weight loss carries with it many

changes in our lifestyle and environments.

What about the competitor who trains and

diets like a maniac until right before the

show and then binges? Stress, anxiety and

fear about the possible outcome: “I could

win this thing!” That’s fantastic - it’s what

every competitor wants! But what could

it mean? More expectations? What if this

person gets on stage, everyone thinking

she’s going to dominate… and then she

doesn’t pose well? She could be thinking

exactly this which could lead to stress and

negative behaviour. Studies have shown

that if the incentives and perceived benefits

of completing a goal overpower the fear of

failure or change, success will occur.

Use the following as a guide to stop procrastination preventing you from succeeding:

see h ric o

!1. DEVELOP A PLAN

Because we typically want immediate results, we need to plan a

course of action that is concrete and manageable. If we perceive

it as cloudy and vague, we are not likely to try.

2. IDENTIFY THE ADVANTAGESOF PERFORMING THE TASK

Ask yourself what you will gain by embarking on this goal. We

thrive in environments where the benefits are in front of us.

3. IDENTIFY YOUR NEGATIVEAND LIMITING BELIEFS AND CHANGE THEM

Our limiting beliefs are often unfortunately shrouded in

assumptions and black and white thinking. Distorted thinking

can lead to unhealthy beliefs about ourselves, others and life in

general. These thoughts can affect our self-esteem and mental

well-being. If your beliefs are defeatist in nature, substitute

them with positive language. Go from “I’m going to screw up my

routine” to “I’m going to rock the stage”.

4. USE POSITIVE AFFIRMATIONSThey will increase determination, consistency and drive to

accomplish the tasks you want to complete. Put them in places

you frequent: the car, kitchen, bathroom, and your dresser

mirror.

5. IDENTIFY CONCRETE INCENTIVES

Use these to reward yourself when you have completed a certain

step or progressed to a certain level. Keep a log to record your

steps and keep yourself accountable.

6.ACT AS IFThis is a technique you can use to change negative behaviour

and to avoid procrastinating. Act like you do not procrastinate.

Adopt a new you. Try on a new skin!

7. IDENTIFY WHAT CURRENTLYGETS IN THE WAY OF MAKING GOOD DECISIONS and engaging in more positive behaviours. If you binge eat, list

your triggers, then – if possible - remove them. They may be

emotional, environmental, relational or physiological.

8. PRACTISE VISUAL IMAGERYImagine yourself accomplishing your goal. Close your eyes,

breathe deeply, relax your body, and go step by step through

the process.

10. IDENTIFY THE ENVIRONMENTSAND PEOPLE WHO DRAIN YOU of motivation and speak negatively of your goals. Avoid the

naysayers, those who cast doubt, and those who express

negative attitudes toward your goals.

9. SURROUND YOURSELF WITH APOSITIVE SUPPORT SYSTEM that can reinforce your successes.


Motivation

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Training

MODEL: MEGHAN RAE | PHOTOGRAPHY BY DALLAS OLSEN | MAKE-UP BY SUE MCLAURIN

ShouldersSmash those

WHY THIS PLAN WILL WORK:

1. You’ll keep your muscles confused, and that means growth! The following workouts aredesigned to promote continuous adaptation to get you the results you’re after.

2. Each workout begins with a multi-joint exercise, making it the heaviest of the four

exercises. This means you’ll be able to use your initial energy to power through the multi-jointmovement, and use the remaining single-joint exercises to build full development.

3. Most standing exercises encourage a wider stance; however, by having your feet together, it

forces your body to work harder. You will engage the stabiliser and balance muscles, promotingnot only shoulder development, but overall functional strength too.

4. These exercises include the use of a barbell and dumbbells. When using barbells, you willengage more target muscle fibres, while the dumbbells hit the target muscles and the various

other assistor muscles.

5. To help you look even better, we’re going to help you balance out your muscles. As you

will see, we’ve included upright rows to help build your upper trapezius and balance out themusculature between the deltoids.

6. As you will notice, there are varying reps for each exercise. The moderate range reps

will help your muscle’s development potential and, to allow you to train even better in eachsubsequent workout, the high range reps will improve nutrient, blood and oxygen delivery.


Training

UMBBELLULDER PRESS

Target Muscles: Anterior andmiddle deltoids

Set-Up: Hold a dumbbell in eachhand as you stand with yourfeet hip-width apart. Raise thedumbbells above your shouldersso your forearms and biceps areon 90-degree angles and yourpalms are facing forward.

Action: Press the dumbbellstoward the ceiling. When you

reach the top of the movement,

lock your elbows briefly beforereturning to the start position.

EXERCISE SETS REPS

WORKOUT 1

Dumbbell shoulder press 3 8-10

Barbell upright row 3 10-12

Side lateral raise 3 10-12

Bent lateral raise 3 10-12

WORKOUT 2

Standing barbell press 3 8-10



Dumbbell front raise 2 12-15

EXERCISE SETS REPS

WORKOUT 3

Dumbbell shoulder press 3 8-10

Dumbbell upright row 2 10-12



WORKOUT 4

Standing barbell press 3 8-10

Dumbbell upright row 2 8-10


Dumbbell front raise 2 12-15

WORKOUTS SETS & REPS


Training

UMBBELL IGHT ROW

arget Muscles: Anterior and middle deltoids, upper trapezius

et-Up: Place your feet hip-width apart with your knees slightly flexed. old a dumbbell in front of each upper thigh, palms facing in. You

will need to engage your core more than usual due to the narrow foot

stance.

Action: The movement for this exercise is exactly the same as the barbell upright row (see previous exercise).

TIP: Don’t allow yourself to ‘bounce’ with your knees when your shoulders get tired. Keep it strict.

TIP: If your wrists feel strained during this movement, try using an EZ bar.

BARBELL UPRIGHT ROW

Target Muscles: Anterior and

middle deltoids

Set-Up: Place your hands about 25cm apart with an overhand

grip and your feet close together.

Action: Pull the barbel up your body until it reaches your clavicles; ensure you lead

with your elbows instead of

your wrist. At the top of the movement, your elbows should

be higher than your shoulders. Squeeze your shoulder muscles

before returning to the start.

Repeat.

STANDING BARBELL PRESS

Target Muscles: Anterior and middle deltoids

Set-Up: Stand tall with your feet hip-width apart and knees

soft. Hold the barbell with an overhand grip slightly wider

than shoulder-width about 2-3cm above your clavicles.

Action: Press the barbell toward the ceiling. Lock your elbows momentarily at the top before returning to the start position.


Training

IDE LATERAL RAISE

arget Muscles: Middle deltoids

Set-Up: Stand tall with your feet

together, knees soft. Hold a

dumbbell in each hand in front

of your upper thighs; your palms

should be

facing each

other.

Action: With your elbows slightly

bent, bring the dumbbells up and

out from your body, forming a

‘T’ shape. When the dumbbells

reach slightly higher than your

shoulders, twist your wrists

forward as if you were pouring a

jug of water. Hold momentarily

and return to the start position.

TIP: To engage more muscle fibres, lead with your elbows, not your wrists.

arget

Set-Up: apart w Hold a your pa Tilt fro and thi Keep y arms na

Action: side, lea When t height, slowly l

MBBELL FRONT RAISE

uscles: Anterior deltoids

tand tall with your feet hip-width

knees soft. Grab a dumbbell in d with an overhand grip. The

lls should sit against your upper

ith your elbows soft, bring

bbells out and up. When they

t above shoulder height, pause fore slowly returning to the start

Repeat.

MEGHAN’S TOP TIPS:

VARY YOUR EQUIPMENT. When I train shoulders I’ll incorporate barbells, dumbbells, resistance bands, the Smith machine, cables and bodyweight exercises. I like to keep my muscles guessing, and using different equipment keeps it interesting. Variety is the spice of fitness!

GO HEAVY WHILE STAYING SAFE. I like going as heavy as I can with my shoulder presses and pushing myself to failure, around 8-10

reps. To do this safely, I’ll always have a trainer or friend spot me. If there’s no one around then I’ll use the Smith Machine so I can lock it into the tracks when I’m failing and don’t risk dropping the weights or having my arms twist backwards.

SPREAD THE LOVE EVENLY! There are three different sections to your shoulders: your anterior (front), lateral (side) and posterior (rear) deltoid and they all need equal attention. A complete shoulder workout should include exercises to train all three sections equally. Don’t forget about the ones you can’t see in the mirror.

Born and raised in Calgary, Canada, Meghan Rae earned a degree in Education with a minor in Physical Education at university.

During her third year she did a student exchange to Melbourne for a year and while on a four-day trip to Tasmania she met her Australian partner who followed her back to Canada. After returning to Canada, she started a new journey - one in fitness. In July 2011, Meghan competed in her first competition and won my pro card. Since then she has competed in two pro shows and obtained her personal training certificate. Today, Meghan is in training for the 2014 competition season, and she and her partner now call Australia home.

MEGHAN RAE


Train

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By Greg Dolman

It seems that the older we become, the more pain we tend to experience. Whether it be from getting older; excessive wear and tear; injuries; foods; being more

body-conscious; or emotions, to name a few. We all suffer many different forms of pain throughout life; however, two of the most common pains that I hear about through my work are either joint or muscular pain. Both of these will affect all of us in one way, shape, or form throughout our lifetime.

As we get older, we can throw as much resistance as possible at our muscles as they can handle. The only problem with this is, as we age our muscles don’t wear out, but our joints do. We never hear of anyone getting a muscle

Our body has its own protection or alarm system which pain is a function of.

Is body pain

bad for you?

The pain industry is very large. It pulls in many hundreds of thousands of our dol-lars every year. How many people do you know who don’t suf-fer from some sort of pain? Obviously, the younger you are, the fewer people you will know with some sort of pain compared to those of us who seem to be marching through the decades


Holistic Living

replaced due to being overworked.On the other hand, we all know ofsomeone who has had - or needsto have - a joint replaced.

If you are lucky enough to haveno joint pain at this point in yourlife, please learn from those whohave gone before you and keepyour life’s journey as pain-free aspossible.

At the very least, ifyou experience anyjoint or muscularpain, stop and listento what the pain issaying to you. If youtake a moment tostop doing whateveryou’re doing whenyou experience pain,you may in fact besaving yourself fromsuffering an injury.

years. During this time I havewitnessed many people injuringthemselves through exercise.What’s interesting is the peoplewho hurt themselves at homeor the workplace following anexercise program! This is becausethose of us who exercise have amore confident approach to doingextra movements away from ourprogram. The problem with thisis when we do a movement thatdoesn’t mirror what our usualexercise program dictates,we tend toload muscles

or joints that aren’t used to thatparticular movement, and this canoften lead to an injury.

So how can we learn from havingpain which may assist us toprevent further suffering? Oneway is by doing a self-analysisof a full body stretch and feelingwhat the tight muscle groups arecompared to the more flexiblemuscle groups. This is where youmay experience some joint pain.

We also have emotional painwhich is usually the worst painbecause it is generally a silent,internal pain at first until itmanifests into a physical pain.

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Unfortunately, these days Iwitness too many people notstopping when their body signalsa pain, whether this is at home,work, or play. The old ‘workthrough the pain’ seems to bethe most common approach withthose who are on a mission toaccomplish their personal goal/s.In my younger years I was one ofthese people, but after a couple ofvery painful experiences, I certainlylearnt the hard way. Not listeningto my body’s warning signs wasa fast-tracked way of learningto trust what my body says, notmy head; when I was feelingpain somewhere but ignored it,it always led me to having sometime away from the gym. In mostrecent times I have listened tomy body’s messages and havemanaged to learn greatly from it.

I have been involved with exercisesince childhood, and in thegym environment for over 30


Holistic Living

Not listening to my body’s warningsigns was a fast-tracked way oflearning to trust what my body says,not my head; when I was feelingpain somewhere but ignored it,it always led me to having sometime away from the gym.”

All joints have muscles thateither push or pull on theappropriate joint. When wehave joint pain (excludingstructural damage) it is usuallybecause the muscles thatcontrol the joint are holdingtension. From my experience,if there is a muscle imbalanceeither side of a particular joint,one muscle will generally betaking more of a load than itsopposite acting muscle (eithera pushing or pulling action ofa joint). The tighter muscle willbe the ‘grumpy’ one but it is theweaker muscle that also needssome attention. This is purelyan imbalance of a particularjoint which usually meansthat we have a shorter, tightermuscle versus a longer, weakermuscle group. Therefore, thetighter muscle group shouldbe stretched and the weakermuscle group should bestrengthened to assist with evenjoint movement. If we don’tstretch the tighter muscles,they will eventually lead to painwhich could possibly lead to aninjury.

Generally, we are unaware that wehave any muscle tightness unlesswe stretch, or the muscle tensionleads to some sort of muscle pain.Our body has its own protectionor alarm system, which pain is afunction of. When we feel this painwithin our body, we then do whatwe need to do to ease the pain.Sometimes it just isn’t this simplethough.

We also suffer from other areasof aches or pains throughoutour body; we have differentbodily systems that can bepainful. Physical systems such asmusculoskeletal, cardiorespiratory(heart and lungs), digestive,nervous, endocrine (glands),integumentary (hair, skin, andnails), and lymph all experiencepain.

Additionally, Traditional ChineseMedicine (TCM) believes in anenergetic system which consistsof meridians (organ energy linesthat flow throughout the body),chakras (seven major ‘energywheels’ from our groin to justabove our head), and our beliefs(generally passed down from ourparents’ beliefs), all of which also

affect our joints and muscles.Acupuncture and pressure pointingaddress energy blockages within

these meridians which canaffect associated musclegroups quite well if there isany pain.

Eating the wrong foods can alsocause pain which then teachesus that a certain type of food - orfoods - should not be eaten ormixed together.

We also have emotional painwhich is usually the worst painbecause it is generally a silent,internal pain at first until itmanifests into a physical pain.An example of emotional pain isif we are in a situation where weare angry. If we don’t release theanger, we are then suppressingthat emotion. Unreleased anger(based on a Chinese medicineunderstanding) then manifests inthe liver. The liver meridian runsfrom our second toe, up the insideof our thigh before doing a loopof the groin, and then a staggeredline up to our liver (under our

right breast). This then alignsenergetically with our rhomboidmuscles which attach our shoulderblades to our spine. So, a tightnessor pain between the shoulderblades is generally our body’s wayof saying that we have anger thatneeds to be released.

In TCM, each organ within ourbody has an energetic alignmentwith a meridian, chakra, and/or a particular muscle group.Therefore, our muscles really arekeepers of emotions and any painin a particular muscle can alsobe a referral of an unreleasedemotion.

In getting back to the title of thisarticle ‘Is Body Pain Bad for You?’I can only answer yes! As long asthe pain is purely not an injury thatis the result of an accident or anillness.

Like a low fuel lightin your car, pain isa message for youindicating somethingthat your body needsto be attended to. Solisten to your bodyand it will guide youto a better you.

Author’s Note: My approachis based purely on personalexperience through dealing withhundreds of clients. All suggestedrecommendations should beconsidered from a holistic point ofview rather than ‘science’.

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Bio - Greg DolmanGreg’s interest in sports came from an early age due to his active childhood. He was blessed

to grow up in an area where he had a variety of activities to do which were either on/in water

and on land. It was Greg’s interest in rowing that led him to the gym, where he found his

passion for lifting weights. He became good at what he was doing, so much so that other

gym members started to approach him to assist them with their personal goals. This then

led Greg into the bodybuilding scene which involved assisting gym buddies through the gym-

to-stage process.

After studying a basic kinesiology course, then doing a couple of other healing modality

courses, Greg’s interest in the workings of the human body took a turn towards how the ef-

fects emotions have on the different levels of the body’s energy systems. As he has worked

through his own emotional and physical challenges, Greg has gained many first-hand les-

sons that have then assisted clients to overcome their own challenges by understanding the

body-mind connection.


Holistic Living

Regular exercise helpschildren feel betterabout themselves andlower their stress; itcan help them preparebetter to learn in school,

keep a healthy weight, build andkeep healthy bones, muscle andjoints, and sleep better at night.

I exercise regularly with my chil-dren by including them in muchof the daily exercise activitiesthat I do. It keeps us all fit andhappy, but it can be a challengeto do things that will be fun andthat will work for all of us.

Game on!A guide toexercise withyour children

BY EVE JOHN

Eve John is a health andfitness advocate who sup-ports women who want tobe a positive role model intheir children’s physical andmental wellbeing. She isa mum, an award-winningbusinesswoman, authorand speaker who has trav-elled Australia teachingteenagers and women howto build their own self-con-fidence and reach their fullpotential. She is passionateabout education and inspir-ing women to live healthyand happy lives for them-selves and their familiesand it is this that inspiredher to share her expertiseand knowledge with othermums. Visitwww.evejohn.com.auto download the freee-book, EmpoweringThe Child, Encourage,Strengthen And NourishYour Child

My son was born with a kidneycondition that saw him hospitalisedsix times in the first six months ofhis life and undergo two opera-tions. His condition is manageablethrough a healthy lifestyle, includ-ing nutrition and daily exercise.

Many families wonder how theycan encourage children to getmore exercise and lead healthy,happy lifestyles. My answer isto lead by example; involve yourchildren in your exercise programand most importantly, have fun!

Exercise is extremely important for our children’s physi-cal health and development. Experts estimate that by 2015over one quarter of Australian children between the ageof five and nine will be overweight or obese; these childrenwill then grow up to be 60% overweight or obese 20-24year olds I. It is our roles as parents, grandparents, aunt-ies and friends to be healthy role models for our children.Children need at least 60 minutes (and up to several hours)of moderate to vigorous physical activity every day.II

BabiesGetting back into exercise allows many mums to get a sense ofnormality back in their life after having a child. A study conducted bythe University of Melbourne found that exercising for three months aftergiving birth can reduce the risk of maternal post-natal depression.III

Please remember: receive medical clear-ance before commencing any exerciseprogram and only work at your own pace.

Walking with little ones in a pram is a wonderful way to start their life-long love of being fit and healthy. Many mums have said that being ableto grab the pram and go has been a saviour. Being outside is great foryou and your baby; they tend to love the movement of the pram andmums like the freedom, fresh air and hopefully peacefulness. There aremany prams on the market that are designed for running; however, ifyou are walking or jogging, most Australian Standards prams are fine.

When you have finished your walking route you can follow it up withthis basic, equipment-free exercise circuit – only one baby required!

Baby Squat – As you squat down, extend your arms out in front.Then, as you stand up, bring your little one in close with a kiss.

Kiss-Ups - Pop your little one on the ground, get on your knees or toesand each time you lower yourself for a push-up, give your little one a kiss.

116 | March 2014 | oxygenmag.com.au

Fit Mum

Toddlersand Pre-SchoolersOnce children are mobile, theylove to move and they will beginmimicking their parents’ dailyactivities. It is a great time toreally start to get them involvedwith your exercise routine and setthem up for a healthy lifestyle.

Dancing – Turning the musicup really loud and dancing will getyour heart started; it’s wonderfulfun. I dance - very badly - withmy two children every day. Itis a great excuse to introducethem to music other than nurs-ery rhymes or The Wiggles!

Exercise DVDs – These arealso great to use with toddlersas they enjoy copying what youare doing and often learn wellfrom repetition. DVDs can bequite cheap to purchase, borrowfrom a library, or you could sim-ply share them with friends.

Circuit Training - This isa great way to get fit and help

your children learn how to count.Create a list of exercises thatyou want to complete; you couldstart with some of the ones inthis issue of Oxygen. Get yourchildren involved by asking themto count the reps out loud as youdo them. I often think that mytwo-year-old counts more accu-rately than my personal trainer,but I suspect my trainer countsthe same number on purpose!

Walking – Toddlers andpre-schoolers love to go for pramrides with mum. They are able toenjoy nature and there are so manythings to look at. I often play ‘I Spy’with the children as we go for ourwalks. There are some great pramson the market that are designed fortwo children, but always make sureyou pump up the air in the tyresof the pram every few months.

School-AgedChildrenAn Australian survey found – sadly- that 25% of Year 4-9 studentsreport being bullied IV. Exercisingwith children can help tobuild their self-esteem and allowsthem to spend valuable time withtheir parents.

Obstacle Course – This canbe as simple or as complicatedas you want it make it. Set up acourse in your backyard or in yourliving room. Make things to climbover, around and through. Don’tjust watch your kids go throughthe course, though, do it yourself!Make up silly rules like ‘you must

hop on one foot 20 times beforerunning around the sandpitthree times’. When you makeit fun and interesting childrenwill forget they are exercising.

Run, Walk, and Roll– Haveyour child go along with youwhile you run, walk, bike, orin-line skate. Babies, toddlers,and young pre-schoolers can ridein a jogging stroller, bike seat ortrailer. While you are walking,jogging, or even running, olderpre-schoolers and primary schoolchildren can get their own work-out on scooters, tricycles, bikes,or in-line skates. If you cycle forfitness, you could consider a trail-a-bike that turns your bike into atandem-style for your child.

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Get your childreninvolved by askingthem to count thereps out loud asyou do them.

I Future prevalence of overweight and obesity in AustralianChildren and adolescents, 205 – 2025. Department ofHuman Services, Australian Government, 2008.

IIActive kids are healthy kids, Australia’s Physical ActivityRecommendations for 5 – 12 year olds. AustralianGovernment, Department of Health and Ageing, 2008.

III An Exercise and Education Program Improves Well-Beingof New Mothers: A Randomized Controlled Trial. PhysicalTherapy. VOL. 90:348-355.

IV Australian Covert Prevalence Bullying Study, Edith CowanUniversity. May 2009.

References

Exercising with children can help tobuild their self-esteem and allowsthem to spend valuable time withtheir parents.

oxygenmag.com.au | March 2014 | 117

Fit Mum

While the past decade has seen ‘low calori ’ asthe accep ed approach to ea ing, a huge amount ofresea ch has come out in support of low- arb, witm ny dietiti ns warning of oo m ny carbohy ratesi our diets. here i a significant misunderst ndingof what co stitutes a carb hydrate, t diff rencebetween ‘good’ a d ‘bad’ carbs and the types ff o s carbohydra es are found in - p rtic la ly with

ny f o s cont ining hidden arbohydrates.

Duncan Hunter is an

Accredit d Practising

Dietitian and an

independent advisor to

Atki s utritionals.

T learn more about the

diffe nce between ‘good’

and ‘bad’ carbohydrates

and how to control your

blood sugar levels, visit

www.atkins.com



Nutrition

ARE CREATED

EQUALUnderstanding carbohydrates is more than just limiting the amount

of refined pasta, sugar or bread in your diet, or choosing grain breadover white.

The main three things that affect the quality of a bread are quantity and carbohydrates, fibre

and nutrients, and glycemic index.

QUANTITY AND CARBOHYDRATES

How many carbohydrates a person consumes each day is ultimately dependent on

how much exercise they do, and if they are trying to lose weight (fat). The quantity

of carbohydrates a person consumes each day has a significant impact on fat levels,

weight and, ultimately, overall health. For those exercising less than 90 minutes a

day, or those who are trying to lose body fat, zero to two slices of bread per day is a

simple guideline. However, the type of bread also has a significant impact on this,

with some bread having twice the carbohydrates (grams per serve) of others.

While nutritional guidelines over the past decade have focused on calorie and

kilojoule intake, there is significant research highlighting that the types and

quantity of carbohydrates we consume is just as - or more - important than

counting calories. However, there is much confusion about carbohydrates, with

low awareness around the fact that ‘carbs’ are found in many everyday foods, not

just bread, pasta and rice. For many, following a scientifically formulated program

provides the tools to understand and learn about carbohydrates and quantities.

BY DUNCAN HUNTER


Nutrition

FIBRE AND NUTRIE TS

The f bre content of bread is a simple indicator of its

quality; as a guideline you want to select something with

more than 2.5g fibre per sli e.

GLYCEMIC INDEX (GI)

The GI of a food affects how f st the carbohyd ates

within it will raise your blood sugar levels. Ultimately,

you want to choose breads with a low GI - which usually

includes grain breads. T e GI is ot mark d on all f od

abe s, so you n ed to eithe go fo brands tha ave it on

he l bel sti k to he pri ciples of a lo -GI bre d as

tli e below. T y avoid bread th t are med um t

gh-GI. hese sual y nc u Turkish breads, tan ard

hi e bread and brown b ad. Lower-GI f ds c n h lp

n the ana ement of d abet s, weig t los and w ight

ana ement as well as reduc n th r o d velo n

yp -2 d abet s, di be e plications, an other chronic

ifestyl dise s s.

his graph highlights t e us ain d rel ase of s gar into

r blo after e t g low-G vers s high- I oods.

a n peak and ips in your l od gl cose e e c n

nc ase you risk of diabetes and eave you feeli g ung y

d let argic.

Lower-GI foods can help in the management ofdiabetes, weight loss and weight management, as well asreducing the risk of develop ng type-2 diabetes, di betesco plications, and other chronic lifestyle dis a es.

1 http://www.gisymbol.com/about/glycemic-index/

1


Nutrition

TYPE CALORIES CARBS (G) GI FIBRE (G)Regular bread

Burgen Soya & Linseed (41.5g) 124 12 52 (low) 4.1

Bakers Delight Cape Seed Loaf (45.5g) 135 12.5 48 (low) 3.75

Sun Blest Soft White (30g) 73 13.9 70 (high) 1.9

Helga’s Traditional Wholemeal (42g) 95 16.8 70 (high) 2.1

Flat bread

New Subway 6-inch Flat Bread (88g) 268 44.5 ? 1.8

Wattle Valley Soft Wholegrain Wraps (43g) 129 19.7 66 (med) 3.6

Lebanese bread

Bazaar Lebanese Bread - White (83.5g) 248 48.5 75 (high) 2.3

Turkish Bread

Bazaar Turkish Bread (56g) 141 25 87 (high) 1.4

Mountain Bread

Mountain Bread Oat Wrap (25g) 69 13.5 76 (high) 0.6

made traditionally is that it will have

a low to medium GI; although, not all

modern sourdough is made with the

GI-lowering, slow-fermentation pro-

cess. If your sourdough melts in your

mouth and is not chewy, it is likely to

e a high GI.

EBANESE BREAD

ebanese bread is just

ery large type of flat-

bread with up to 248 calories

and 48.5g carbs per slice compared to

129 calories and 19.7grams of carbo-

dr tes in Wattle Valley Soft

holegrain Wraps.

URKISH BREAD

urkish bread is the

st of the lot being large

in volume, high-GI and low-fibre.

Best to keep this to a ‘sometimes’

food as they usually end up making

oversized, unhealthy café-style sand-

wiches.

WHITE BREAD

“White and brown breads are just

ike a bag of sugar to the body.”

Australian white bread is made

from wheat with the germ and bran

removed, making it naturally white

without bleach. However, this pro-

cessing reduces the fibre by up to

50%, increasing the GI and reducing

the B-group vitamins, phosphorous,

min E, zinc, iron and magnesium.

BROWN OR WHOLEMEALBREAD

holemeal breads are made from

ole grains and have been milled

to a fine texture. This does not make

them a ‘true’ wholegrain as the

kibbled bits in whole grain are very

important to slow the absorption and

lower the GI. Just because it is brown

does not mean it is healthy.

ULTIGRAIN OR WHOLEGRAINREAD

his is the best choice, but even

ll you need to choose wisely as

not all multigrain breads are low-

GI. Some also have very large slices,

leading to excess carbohydrates and

calories. Wholegrain bread has more

fibre and nutrients, and a lower GI

because it still has the whole

ain intact.

LAT BREAD

lat bread can be a great

oice as most wraps will

only be equivalent to 1.5 slices

of bread, meaning fewer calories and

carbohydrates than a normal sand-

wich. However, you still want to aim

for wholegrain so you get more fibre

and a lower-GI option. Watch out

for pseudo healthy, large, white flat

breads which are really just as bad as

bread. For example the new six-inch

flat bread from Subway contains 267

calories and 44.5 grams of carbohy-

drates. A normal white bread sub,

meanwhile, contains 192 calories and

f carbohydrates.

OURDOUGH

ourdough bread is

t as high in fibre and

nutrients as whole grain

breads. The benefit of sourdough

TYPES OF BREADS

BRE

AD

TYPE

COM

PARI

SON


Nutrition

A simplechangeleads tobig results.


Training

Fantastic FormFitness model Natalie Hunt says to keep yourshoulders down and back to prevent awkwardshrugging, which can strain your neck.

Monotony is nevera desired quality–your diet, wardrobe and

social life all benefit from

the excitement of change

and variety. The same

principle can be applied

to your back workout:

doing endless pulldowns

isn’t going to get you

results, and it will bore

you more than a week-long

Murder She Wrotemarathon. The best way to

build a great back is

through continual change,

and the easiest way to do

that is by switching your

grip. Modifying the

position of your hands alters

a move’s emphasis, working

your muscles in new ways

that fully exhaust your

fibres. It also calls

on supporting muscles –

targeting your flipside

in new ways that will

improve strength, create

shape and bolster prog-ress.

Flip your grip today!

THESE SIMPLE CHANGES IN YOUR HANDGRIPWILL CUT A BEAUTIFUL V-TAPER AND ENCOURAGEGROWTH IN AREAS YOU MAY BE MISSING.BY LARA MCGLASHAN, CPT | PHOTOGRAPHY TERRY GOODLADLOCATION URBAN ACTIVE, NEW ALBANY, COLUMBUS, OHIO

>>TURN THEPAGE FORMORE.

YourBackrowChange Your Grip To

PHOTOS TERRY GOODLAD HAIR/MAKEUP/STYLING NANCY JAMBAZIAN CLOTHING BELEZA BRAZIL oxygenmag.com.au | April 2014 | 125

Training

TARGET MUSCLES: latissimusdorsi (outer portion), trapezius,posterior deltoids

SET UP: Adjust a pulldownmachine so that your thighs fitsnugly underneath the supportpad. Take a wide overhand gripon the pulldown bar and sit uptall, leaning back a few degreesfrom vertical and lifting yourchest [A].

ACTION: Pull the bar towardyour chest by directing yourelbows to the floor and inwardtoward your waist, contractingyour shoulder blades behindyou as if pinching a pencilbetween them [B]. Whenthe bar nearly touches yourclavicle, squeeze hard, thenslowly reverse the move,coming back to the startingposition without locking yourelbows.

A

B

The Skinny On:PulldownsPulldowns hit your latissimusdorsi, the large wing-like musclesthat create width in your back, andare essential for the developmentof the coveted V-taper. Wide-grippulldowns work the outermostpart of your lats; narrow reverse-grip pulldowns recruit more ofyour mid-lats area.

n’t jerk thehandle downby using themomentum ofyour upper body– you’ll riskinjuring yourlower back andshoulders. If youare struggling,decrease theweight and doeach rep slowly.

TIP

1. Wide-grip pulldown

2. Narrow reverse-grippulldown

3. Wide-grip barbell row

4. Reverse-grip barbell row

3

3

3

3

8–10

10–12

8–10

10–12

EXERCISE SETS REPS

Use all of these flip-grip exercises in oneworkout (as seen in chart at right) or al-ternate pulldown or row variations fromweek to week, blending them in with otherback-specific exercises for balance.

Perform this routine two times per week,leaving 48 hours of rest between workouts.

The “Switch Your Grip”

Workout Pla

1.wide-grippulldown >


Training


TARGET MUSCLES: latissimusdorsi (middle portion),rhomboids, lower trapezius,biceps brachii, erector spinae

TARGET MUSCLES: latissimus dorsi (middle portion), teres major,biceps brachii

Rows are great for developingstrength and density in your mid-back. The bent-over position ofyour body also engages yourerector spinae, conditioningthe area along your spine andstrengthening your core. A wide-

SET UP: Adjust a pulldownmachine so that your thighsfit snugly underneath thepad with your feet flat on thefloor. Take a shoulder-widthor narrower underhand gripon the bar and lean back afew degrees from vertical,looking upward and liftingyour chest. Keep your coretight for stability.

ACTION: Pull the bar towardyour clavicle by driving yourelbows down and back,keeping your arms close toyour sides as you pull. Squeezeyour shoulder blades behindyou and lift your chest to meetthe bar. Slowly reverse themove until you come back tothe starting position with armsfully extended.

TARGET MUSCLES: latissi-mus dorsi (outer portion),middle and upper trapezius,erector spinae

SET UP: Stand with your feethip-width apart, knees slightlybent. Grab a barbell with ashoulder-width underhandgrip, bending forward with astraight back until your torsois 45 degrees to the floor andyour arms are hanging straightdown from your shoulders.

ACTION: Pull the barbelltoward your abdomen bydriving your elbows up andback, squeezing your shoulderblades together behind you.Pause for a moment beforeslowly lowering the barbellback to the starting position,keeping your arms straightwith unlocked elbows.

4.reverse-gripbarbell row

3.wide-grip barbell row

2.narrow reverse-grip pulldown>

grip emphasises the outer area ofyour lats as well as your upper andmid-trapezius. A reverse-grip rowhits your lats toward the centre ofyour body and the lower section ofyour traps while also recruiting yourrhomboids and biceps.

The Skinny On: Bent-Over Rows>

>

TIP

SET UP: Stand with yourfeet hip-width apart, kneesslightly bent. Hold a barbellwith a wider than shoulder-width overhand grip, bendingforward with a straight backuntil your torso is 45 degreesto the floor and your armsare hanging straight downfrom your shoulders, elbowsunlocked.

ACTION: Pull the barbelltoward your rib cage bydriving your elbows up andback, squeezing your shoulderblades together as you lift thebar. Pause a moment at thetop and contract your upperback. Slowly lower the barbelldown until you come back tothe starting position with armsfully extended.

Never let theweight fall backtoward the floor;make the negativeportion of themove as smoothand controlled asthe positive.

keep the focus rearward, thinkof your hands as hooks, with yourback controlling the movement ofyour arms as they pull and extend.

TIP

reverse grip


Training


The thing about internal stress

is that your body has a certain

capacity to handle a fair amount

of it. But nearly 300 clinical stud-

ies have shown that too much for

too long can impair your body’s

ability to fight off infections,

which can lead to poor health

and lacklustre workouts. There

are many lifestyle changes you

can make to lessen the effects

of stress, one of them being a

produce-loaded diet. Sounds

simple, right? Yet, according to

recent stats, three out of four

Australians fail to eat even the

minimum three daily servings of

vegetables, and two out of three

Australians aren’t getting their

two daily servings of fruit. As an

Oxygen reader, you already know

that lean proteins and complex

carbs are must-eat training

staples, but if you’re not includ-

ing five to nine servings of fruits

and vegetables* in your daily

mix, you’re not doing all that you

can to keep your body healthy

and lean through trying times. If

you feel like you’re burning the

candle at both ends, here’s why

you should be packing your plate

with more produce, and some

tips on how to do it.

LOOMING WORK DEADLINES,FAMILY DEMANDS, moneywoes – stress bites! But did

you know that biting intomore fruits and vegetables

can help you better coastthrough all of those “my

nerves are shot” moments?What’s more, eating antiox-idant-rich produce can help

you better recover fromexercise, which, despite its

many benefits, can also causefree-radical damage that

contributes to internal stress.

*One serving translates to about 1 cup of raw vegetables, or ½ cupcooked vegetables, or 1 medium fruit, or 1 cup chopped fruit.

Four15-minute

antioxidant-loaded recipes

for better gymperformance,

faster recoverytimes and fewer

sick days!BY MONIQUE RYAN, MS, RD & HELEN VONG

PHOTOGRAPHY JODI PUDGE

STRESSLESS

TrainMore!


Training


STRESS

Trainre!


FOOD STYLING TERRY SCHACHT PROP STYLING JAY JUNNILA

1/4 cup low-fat muesli

170g plain low-fat Greek yoghurt

1/2 cup blueberries

4 medium sliced strawberries

Whole-grain tortilla or wrap

energising

BREAKFAST WRAP Ready in 15 minutes • Makes 1 serving

Mix muesli, yoghurt and berries, and spoon into wrap or tortilla.

Blueberries are high in anthocyanins,a class of antioxidants that is being studied for itseff ects on weight control and infl ammation.

NUTRIENTS PER SERVING:Calories: 412, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 5 mg, Salt: 446 mg, Total Carbohydrates: 74 g, Dietary Fibre: 6 g, Sugars: 18 g, Protein: 20 g, Iron: 3 mg

STRAWBERRIES BOOST IMMUNITY WITH VITAMIN C, WHICH ALSO HELPS YOUR BODY ABSORB MORE FATIGUE-FIGHTING IRON.

GREEK YOGHURT PACKS IN 200 MILLIGRAMS OF CALCIUM PER SERVING. HIGH LEVELS OF CALCIUM MAY HELP ALLEVIATEPMS SYMPTOMS.

TURN THE PAGE FOR MORE.


Training


“You use extra oxygen when

your body’s activity level

rises, which leads to free radi-

cals in the body,” says vegan

pro athlete Brendan Brazier,

author of Whole Foods to

Thrive (Penguin Canada,

2011). But don’t think that

exercise is a bad thing. In

fact, “It’s true that exercise

does produce free radicals

that may decrease immunity

and cause infl ammation, but

exercise in and of itself also

revs up your defence systems,

internally producing more

immune cells,” says New

York-based sports dietitian

Andrea Chernus, MS, RD.

So it’s key to balance out the

post-training damage with

dietary antioxidants. Brazier

suggests that antioxidants

found in fruit, berries and

green tea will improve your

recovery between workouts.

A study published in the

Journal of the American College

of Nutrition found that eating

certain berries and fruits with

a balanced meal that includes

protein, carbs and fat in-

creases something called your

Antioxidant Capacity (AOC)

– the blood levels of free-

radical-busting antioxidants –

which the researchers believe

can help your body better

handle internal stress. The

study also found that those

who generally followed a diet

that is rich in protein, carbs

and healthy fats, but avoided

fruits and vegetables, had a

lower AOC and therefore

increased levels of oxidative

stress. A produce-packed diet

offers a small protective effect

by boosting your AOC.

Stress weakens your body’s

defences as production of

free radicals increases, leading

to a weak immune system.

You can step up your de-

fences with vitamins A, C and

E, which work as a team to

strengthen your body’s fi rst

line of defence (your skin and

the lining in your mouth).

This antioxidant trio can also

amp up the protective role

of your immune cells, which

bolster your body’s ability

to fend off colds and other

infections that can otherwise

sideline you from training.

Why you need antioxidants

YOU WANT YOUR BODY TOBETTER HANDLE STRESS.

YOU DON’T WANT TO GET SICK.

2.

YOU TRAIN ON THE REGULAR.

1.

3.

DANDELION GREENS DELIVER IRON, WHICH SHUTTLES OXYGEN TO YOUR WORKING MUSCLES.

AVOCADO SUPPLIES VITAMIN E, CONSIDERED BY SOME RESEARCHERS AS THE MOST POWERFUL ANTIOXIDANT.

PRAWNS PROVIDE OMEGA-3 FATTY ACIDS, SHOWN TO BOOST MOOD AND FOCUS.

6 cups spinach

1 cup dandelion greens

1 whole red capsicum, sliced

2 medium carrots, peeled and chopped

1/4 cup dried cranberries

1 whole avocado, sliced

2 tbsp raw sunflower seeds

225g precooked prawns

4 tbsp light honey Dijon mustard dressing

anti-stress

PRAWN SALADReady in 15 minutes • Makes 2 servings

1. In a large salad bowl, mix together washed and trimmed spinach and dandelion greens.

2. Mix in capsicum, carrots and dried cranberries.

3. Top with avocado, sunflower seeds and prawns.

4. Mix in dressing and serve.


Sunflower seeds help relax your nerves, muscles and blood vessels with their dose of magnesium. Studies show that having low levels of magnesium can cause anxiety and tension.

Your body naturally produces an antioxidant called glutathione. You boost its levels withexercise and produce.

FIT FACT


Training


Sunflower seeds help relax your nerves, muscles and blood vessels with their dose of magnesium. Studies show that having low levels of magnesium can cause anxiety and tension.

Your body naturally produces an antioxidant called glutathione. You boost its levels withexercise and produce.

FIT FACT

450g brussels sprouts, trimmed and quartered

2 tbsp minced shallot

2 tbsp olive oil

Juice from 1 whole lemon

Pepper, to taste

450g scallops

speedy

SCALLOPS & BRUSSELS SPROUTS Ready in 15 minutes • Makes 4 servings

1. Place sprouts in a steamer basket and steam in a large saucepanover 3 centimetres of boiling wateruntil tender, about 10 minutes.

2. In the meantime, whisk oil, shallots, lemon juice andpepper in a bowl.

3. Toss scallops in oil-lemon mixand sprinkle with more pepper, if desired.

4. Place scallops in a pan on low heat and brown on both sides, cooking for 10 minutes total.

5. Add the sprouts to the scallop mix and cook for 2 minutes. Serve.


VEGGIES = PREP STRESS? Only 26 per cent of

American adults are eating

enough vegetables, show

recent stats from The

Centers for Disease Control

and Prevention, even

despite the widespread

availability of prewashed,

precut veggies sold at

supermarkets. Why such a

shortfall? A recent New York

Times article titled “Told to

Eat Its Vegetables, America

Orders Fries,” probably

best sums up the nation’s

resistance with a quote

from a Brooklyn man who

said, “I’m not afraid of zuc-

chinis, but I just don’t know

how to cook them.” Most

vegetables require only fi ve

to 10 minutes of fuss-free

cooking time, that’s it.

FRUITS = SUGAR SCARE?The CDC report found that

67 per cent of the general

population simply doesn’t

eat enough fruit, and

fi tness-conscious women,

in particular, tend to fall

into this camp, fearing fruit

for its sugar content when

dieting – a hot topic that

experts like Chernus want

to put to rest. “Fruits pro-

vide fi bre, potassium and

other vitamins, minerals

and antioxidants that you

need for good health. Two

to four servings of fruit per

day will not contribute ex-

cessive sugar to one’s diet,

but rather, much-needed

nutrients required by active

women,” she says.

BRUSSELS SPROUTS ARE LOADED WITH VITAMIN C, AN IMMUNITY BOOSTER THAT GETS DEPLETED WHEN YOU’RE UNDER PRESSURE.

Steaming, stir-frying, BBQ and microwaving are the best ways to cook vegetables to preserve valuable antioxidants.

The Produce Challenge

TURN THE PAGE FOR MORE.


Training


170g cooked chicken breast

1 small mango

1 small shallot

3 tbsp plain low-fat yoghurt

1 tsp curry powder

4 slices whole-grain bread

1/2 red capsicum, sliced

post-workout

CHICKEN MANGO SALADReady in 15 minutes • Makes 2 servings

1. Chop chicken, mango, and shallots into bite-sized pieces. Set aside.

2. In a small mixing bowl, mix together shallots, yoghurt and curry powder.

3. Combine yoghurt spread with chicken and mango pieces.

4. Assemble ingredients into two sandwiches. Serve with red capsicum slices.


RED CAPSICUM HELP FEND OFFEXHAUSTION WITH VITAMIN C.

MANGOES BOAST VITAMINS A, B, C AND E: AN UNRIVALLED STRESS-FIGHTING NUTRIENT MIX AMONG FRUITS.

Low-fat yoghurt beats stress better than any salad dress-ing can. Credit pantothenic acid, a valuable B vitamin that supports the function of adrenal glands (a.k.a. your body’s stress centre).

The Bad Guys. Constantly being produced through basic functions like moving and exercising, free radicals are unruly electron hogs that are constantly on the lookout for a mate. They grab an electron here and there, generating more allies to cause damage to blood vessels and cell mem-branes, leaving your body susceptible to post-exer-cise muscle soreness and accelerated ageing.

The Good Guys. Antioxi-dants counteract free-radical damage by giving up one of their own elec-trons to pair off with the solo free-radical electron, forcing it to settle down. But when an antioxidant donates an electron, it too is left with an unpaired electron, itself becoming a free radical. Fortunately, other antioxidants, like vitamin E, step up to the plate and donate an elec-tron to its depleted cousin. And so, the electron relay continues on! Antioxi-dants’ team effort in fend-ing off free-radical havoc allows cells to use their energy for their designat-ed functions, essentially closing the floodgates to stress overload.

Free Radicals vs. Antioxidants



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mailto:cleaneating.com.au

GET INSPIRED BY REAL WOMEN LIVING THE OXYGEN LIFESTYLE.

Are You Ne ?

HER ROLE MODEL: My training partner

Fiona Flanders. She is 50 and looks absolutely

amazing! Health and fitness is her life and she

inspires me every day to be a better person.

HER WORKOUT PLAN: Approximately

45 minutes of cardio in the morning, 1-1.5 hours

of weight training of an afternoon, followed by

another 30-minute cardio session. This is fairly

intense due to the fact I will be competing soon.

FAVOURITE CHEAT MEAL: I don’t

indulge in ‘cheat’ foods very often, as I usually

feel horrible eating unhealthy food. As I’m now

dieting for my first competition, if I was going to

indulge it would be with a huge plate of fruit and

nuts, Greek yoghurt, berries and protein powder!

ARE YOU A MORE OF A CARDIO WOMAN OR A WEIGHTS GAL? WHY? I’m definitely a weights gal! Although

cardio has its place in any training regime,

weights really help you achieve a lean, muscular

physique. There is also something empowering

about the strength that comes with doing

weights.

ROMA, QLDAGE: 32

WEIGHT: 63KGHEIGHT: 172CM

DAY JOB: PERSONAL TRAINER

EDWINA PETTIFORD

WHAT IS YOUR FAVOURITE TRAINING MOVE? The one-arm dumbbell

row. I can feel the benefits of this the most when

training back; I feel I can push myself the hardest.

WHEN DID YOU START WORKING OUT AND WHAT INSPIRED YOU TO DO SO? I was always a fitness girl, just

never lifted weights until a year ago when a

top bodybuilder noticed me and said I had a

great physique for comps. From there I took up

a training program to build muscle and change

from a skinny to strong girl.

HER WORKOUT PLAN: I work out twice

a day, six days a week. My days consist of intense

cardio in the morning and heavy weight training

in the late afternoon. I train different muscle

groups each day.

FAVOURITE CHEAT FOOD: I love pizza!

Once a week I am allowed to treat myself to one.

FAVOURITE CLEAN FOOD: Egg-white

omelette with spinach, mushroom and tomato.

ARE YOU A MORE OF A CARDIO WOMAN OR A WEIGHTS GAL? WHY? I enjoy cardio as I can mix it up outdoors

and indoors; running along the beach or hitting

the cross trainer in the gym

PERTH, WAAGE: 22


DAY JOB: ADMINISTRATOR

ANIA KALBARCZYK

WHAT IS YOUR FAVOURITE TRAINING MOVE? The Bosu deadlift.

Anything on a Bosu, really. I love incorporating

strength and balance in my sessions. Training

legs on a Bosu with a weighted bar delivers

maximum results for my quads, hammies and

glutes.

HER WORKOUT PLAN: I start with a

five-minute warm-up on a treadmill or bike. I

alternate legs, arms and chest/back training days

and I always finish my session with abs and a

good foam roll/stretch. My cardio is done running

after my kids, walking the dog or when I am

getting ready to do a charity fun run. Otherwise

it’s all about weight training for me!

WHAT CELEBRITY ARE YOU TOLD YOU MOST LOOK LIKE? : I get told Gloria

from Modern Family and Lea Michelle from Glee.

WHAT’S YOUR FAVOURITE TYPE OF CARDIO? I love a treadmill incline session!

It’s a great bun burner!

WHAT’S YOUR BEST FITNESS TIP?

Nothing delivers results like clean eating, exercise

and a positive ‘can do’ attitude. When it comes

to YOUR goals, the person who tells you “YOU

CAN’T” is the exact same person who tells you

“YOU CAN!”

MELBROUNE, VICAGE: 32



BIANCA BALLINGER

Your favourite feature?Melissa Crowther

I like my abs the most – even when I’m not at my leanest, I can usually still see them.

Kim Phillips

My stomach - it’s never been a problem.

Elle Blackwell

My legs - they feel good to train and I love how leg muscles are shaped.

Ania Kalbarczyk

Abs - I love having a strong core!

Edwina Pettiford

My abs - after having three children, having muscular abs is a great achievement for me.

Bianca Ballinger

My arms – they are strong and where I can hold those dearest to me.

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Fitness


Are You Next?

ARE YOU A MORE OF A CARDIO WOMAN OR A WEIGHTS GAL? WHY? Definitely weights. Aside from the

benefits of weight training, it feels amazing. I

love lifting heavy and getting to the end of your

set knowing I squeezed what I could out of it,

and that at that last rep I couldn’t possibly do

any more. Putting my weights up and seeing the

changes resistance training makes to my body

is amazing.

HER WORKOUT PLAN: I train weights

five days per week, and cardio depends on which

part of my program I’m in.

FAVOURITE CHEAT MEAL: Gnocchi.

I cheat once per week, but not always with

gnocchi!

FAVOURITE CLEAN MEAL: I honestly

don’t have just one favourite non-cheat food. I

do love peanut butter chicken, and I always love

breakfast regardless of what it is.

WHAT TIME OF DAY DO YOU WORK OUT AND WHY? I work out in the evening

because that’s when I can fit it in. I teach at a

school sometimes up to five mornings a week

before I even start my day job. The girls and I

are up at the school by 7am for aerobics training

- they are so committed. I have up to 20 12- or

13-year-olds show up at 7am, bright eyed and

bushy-tailed, ready to learn and train. They make

me proud every day.

ADELAIDE, SAAGE: 31


DAY JOB: REHABILITATION CONSULTANT

ELLE BLACKWELL

HER ROLE MODEL: My role model is fitness

model Laura Debenedictis. I had the opportunity

to meet her a few years ago at a workshop run by

Lindy Olsen; her inner beauty and personality really

stood out in the crowd. I watched her progression

from then on.

HER WORKOUT PLAN: I train legs and

glutes 3x per week and each upper body part 2x

each week. I do minimal cardio, only adding it in

towards the last half of contest preparation. But I do

love to get outside on my bike for fun rides!

FAVOURITE CHEAT MEAL: Hot chips -

yum! It’s very hard for me to resist them. Once a

week my family and I go down to our local beach

for grilled fish and chips. I just keep my portions

in control!

FAVOURITE CLEAN MEAL: I could eat

porridge for breakfast, lunch and dinner! I love it.

WHAT CELEBRITY ARE YOU TOLD YOU MOST LOOK LIKE? Kylie Minogue

(although I personally can’t see it!).

WHAT GETS YOU PUMPED UP THE MOST RIGHT BEFORE A WORKOUT? Putting my music on loud on my way to the gym!

WHAT IS YOUR FAVOURITE TRAINING MOVE? WHY?I love the barbell hip thrust. I’m working hard on

building a nice, round butt this year, and so far I’ve

seen some good improvements with this exercise.

VINCENTIA, NSWAGE: 38



MELISSA CROWTHER

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HER WORKOUT PLAN: Pilates one day,

weight training another, and then I throw in short

walks and bike rides.

FAVOURITE CHEAT MEAL: I don’t have any

particular cheat food but I allow myself a treat every

now and then. I do like cupcakes!

FAVOURITE CLEAN MEAL: I love making

giant, healthy salads for my family with wonderful

ingredients such as spinach leaves, chicken,

chickpeas, capsicum… the list goes on!

ARE YOU A MORE OF A CARDIO WOMAN OR A WEIGHTS GAL? WHY?My workouts are very different to most. I have had

chronic leg, hip and back pain since my daughter

was born 15 years ago. It was only last year that they

found out that it was caused by a badly damaged

ligament in the hip joint itself. So I have struggled

with this for a very long time. Keeping strong with

physiotherapy and a weight/Pilates program has

kept me going. I can’t really train too hard, but I still

keep trying every day. It’s better than giving up.

WHAT TIME OF DAY DO YOU WORK OUT? I like to do it in the morning because that’s

when I am at my best.

DO YOU PREFER TRAINING ALONE OR WITH A BUDDY AND WHY? Alone; I

like to get into a zone and focus on the muscle I am

working on. I find I switch off from everything and

focus on getting the exercise right.

MELBOURNE, VICAGE: 48

WEIGHT: 56KGHEIGHT: 174CMDAY JOB: MUM

KIM PHILLIPS



compare my 5km

time to that single

mile that I thought

was going to kill

me.

From this change

I began to help

others get fit. I then

found my calling

to help others not

just lose weight,

but also find fitness

through my writing

and personal training.

I wrote my first fitness

book for brides, ‘Shedding

for the Wedding’ which

gives women home training

routines, a clean grocery

list and good old-fashioned

advice on how to get fit.

From there I became a fitness

writer for magazines and a

sport/holistic nutritionist - I

love every minute of it! I knew

this was my calling because

each time I opened up a fitness

magazine this feeling came over me;

it was pure, indescribable excitement!

Understand that a

transformation doesn’t happen

overnight, but if you eat clean,

train hard and believe in

yourself… you will get there!

PHOT

O BY

EVA

SIM

ON

The pages were filled with fit, strong-

looking women with beautiful, clean

food and great advice. I wanted to see

if these women really existed and, if

they did, I wanted to be just like them!

I felt their message was encouraging

health rather than merely getting

skinny; building strength rather than

starving yourself. I was completely

drawn towards these concepts. As

I walked into the PT school I saw

women lifting weights - they looked

strong. A few were eating chicken,

sweet potatoes and veggies out of a

container. As a sugar addict who had

no control over how I ate, I wanted

to learn how to eat right. I wanted to

have more control. I began to follow

the Eat Clean diet and enrolled into

that PT school.

It wasn’t long before my whole world

changed. My breakfast went from

cake to protein pumpkin pancakes! I

started lifting weights, learning the

‘ins’ and ‘outs’ of all things fitness.

I began creating my own clean

recipes and workouts, and before

I knew it that 15kg had fallen right

off. This time the weight loss was

different. I was stronger physically

and mentally. I wasn’t deprived,

hungry, tired and grumpy. Don’t get

me wrong, it wasn’t an overnight

transformation and there were

tough days. I remember my first mile

(1.6km) run; my time was 21 minutes.

I was out of breath and felt so weak; I

was completely out of shape and all I

wanted to do was cry. It wasn’t easy,

but I just kept pushing and now I can

BY SARA-JANE (SJ) MCSHANE

Nine years ago

I walked into a

personal training

school in Orlando,

Florida. I was 15kg

overweight, lacked

strength, and

cake was my daily

breakfast. I had tried every

fad diet there was and was what

you would call a ‘yo-yo dieter’. I

didn’t know how to eat and my

heart wasn’t into the training I

was doing; I knew nothing about

the gym and had never lifted a

single weight in my life. In my

eyes, weights were for guys,

but Oxygen magazine made

me question that perception.

Before


Profile


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– MUHAMMAD ALI

“To be a great championyou must believe you are the best.”


exhale


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Oxygen.04.2014.au

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