XYGEN C o ABS FAST! OXYgirl - Oxygen Magazine Australia · 96 SIMPLE, SEXY LEGS Tried and true...

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www.oxygenmag.com.auAUS $8.95 • NZ $10.95

ISSN 1838-2517

9

771838 251001

04

secrets revealed - tighten that tummy

GET ABSFAST!

Build your BEST Body

EATTHIS & LOSE FATNOW

Details INSIDE!

oXyGEN mOdel

WEEKENd

OXYgirl ildiKo BroWNiNG

oF TWiNS

SUPERMuM

rEvEalS SEcrETS

To aTiGhT

TuMMy

52

contents

on the cover This issue we feature on the cover: Ildiko BrowningMake up: Sue McLaurinPhoto by Dallas Olsen Cover Design by Dallas Olsen.

Issue

60

Features28

Ildiko Browning

60OXYGENCOVERGIRLCOMPETITIONIt’s that time of year again! Could it be you?

84ANBOXYGENMODELWEEKENDYou could be discovered!

MEETOURCOVERGIRL

Training52 BUILDYOURBEST

BODYWatch your body transform and your confidence grow

96 SIMPLE,SEXYLEGSTried and true moves to get the lower body you deserve

114GETOMGABS!Deflate your pooch with a new program

Nutrition34 EATLIKEME

An updated version of the food pyramid – just for fit women like you!

62 BUILDYOURBESTBODY-NUTRITIONTake your body to the next level with the muscle-building power of protein

92 WHATTOEATNOWNeed a good reason to get in season? We’ll give you three!

Motivation48 HOWTOOWNITIN

THEWEIGHTSROOMIf you’re a girl after a sculpted body - you must lift weights

99 FOUNDATIONSYour opportunity to have success comes from having a proper foundation that is built to last.

106HOWDOTHEYLOOKLIKETHAT?Your current ‘self-talk’ is potentially defeating your goal

96

2892

106

84

every issue

6 HOTAIR Your editor sums it up

every issue.

8 STAff&CONTRIBUTORS

10 RevIewS

12 MAIlBOx

16 fATlOSS All your questions answered.

24 BlAB! Industry gossip, news and exclusive

scoops.

26 NeATTHINgSwelOve

27 BABewATCH We pick one guy each issue

for your viewing pleasure.

28 COveRgIRlCONfIDeNTIAl Find out more about

our Covergirl.

31 fORMJOURNAl Perfect your form with this fast-

track plan.

42 AUSSIeINSPIRATION Some women have it all – beauty, brains and brawn

46 NUTRITION

70 MINDCOACH Keep your head in the game.

104BODYTRANSfORMATION

140 THefUTUReOffITNeSS

Are you next?

142 SNAPSHOT

145 exHAle

OUR COVER GIRL

IldikoBrowning

The laTesT drama isn’T on TMZ – iT’s unfolding on your plaTe. Last summer, the USDA, the government body in charge of food policy for the general public, released MyPlate, a much-needed facelift to the old Food Pyramid, which was criticised for being too complicated for the general public. While the new MyPlate was praised for its sim-plicity and emphasis on fruits and vegetables, experts at the Harvard School of Public Health and Harvard School of Medicine still had a few bones to pick with it: why were dairy foods over-emphasised? Why didn’t it differentiate between refined and whole grains? And why were healthy fats completely absent?

So Harvard devised their own food guide, known as The Healthy Eating Plate, which had a bigger emphasis on water consumption (yay!) than milk. Even with this improved guide, we at Oxygen still believe that active women have their own unique needs that neither guide takes into account, so to better serve our read-ers, we’ve put together our own food guide (using the classic pyramid model) to better serve your very active lifestyle.

nutrition

Lead image PauL Buceta cuPcake Photo Peter chou suPPLements ©istockPhoto.com/woLv oLive oiL & sweet Potato Photo masterfiLe aLL other Photos jodi Pudge

Jamie eason, fitness model“ I believe the government’s food pyramid is a good general guideline for healthy eating, but it doesn’t take into account our training-specific needs.”

‘‘ ‘‘Eat Like Me

An updated version of the food pyramid – just for fit women like you!By Jennifer sygo, msc, rD

how to use: foods near the Bottom of the

Pyramid make uP the majority of

your diet.

fit tip: sPend a sunday afternoon PreParing your meaLs for the week ahead. jamie does so!

34 | Sep/Oct 2013 | oxygenmag.com.au

What We need from you:

“This year’s Oxygen magazine APS cover girl competition includes $20,000 in value of prizes for the first 5 places! The winner’s prize includes $5,000 cash and $5,000 worth of supplements from Flush Fitness. We have loads more prizes plus the promise of your own cover on your favourite magazine! All we need is your entry.”

PreSentInG the 2013 oXyGen maGaZIne aPS CoVer GIrL ComPetIonfor the fifth year in a row, we are running our oxygen covergirl competition for all our australian and new Zealand-based readers.

We are all set for thIS year to be the biggest and best eVer! We are tapping into the selfies phenomenon and combining this culture with the glamour of a professional studio shoot for the top 5 winners up at oxygen hQ on the Gold Coast - you are in for a real treat! one lucky lady will get on the cover and carry the prestigious oxygen magazine aPS covergirl 2013 title for 12 months!


PRESENTING THE 2013 OXYGEN APS COVER GIRL COMPETITION

Competition

1. Complete the online entry form at www.oxygenmag.com.au and pay your $25 entry fee online. Complete the required fields and ensure you provide us with a valid email address and phone number as you will be notified by email if you have made our top 10 finalists.

2. Upload the Oxygen covergirl banner onto your Facebook profile (supplied by email to each entrant once registration is successful)

3. Upload your Oxygen “Fitness Selfie” (photo taken by YOU) to the Oxygen magazine Fanpage wall – this needs to be CLEAR, RECENT and must include: a. Your face and your body (below

knees not necessary), b. Be in fitness gear not lingeriec. Be a tasteful shot (please no overly

sexual images as your entry may be disqualified)

4. Be available for certain dates for photo shoot in Gold Coast Studio (mid-Octo-ber)

5. The image must be completely untouched (RAW) and entries contain-ing any Photoshop or filters will not be considered.

hints• Check out our past covers to get tips on

the best poses. The image must be clear and well lit. Get some bright new work-out gear, get a nice dark tan, have your nails done etc.

• Most importantly, have fun with your entry! We want you to enjoy the experi-ence, not stress about it!

Prizes• 1stPrize-$10,000sponsorshipdeal

comprisedof$5,000cashand$5,000RRPFlushproduct

• 2ndPrize-$1,000worthofFlushmer-chandise

• 3rdPrize-$1,000worthofFlushmer-chandise

• 4thPrize-$500worthofFlushmer-chandise

• 5thPrize-$500worthofFlushmer-chandise

Our Prize pool is growing every month, plus… all five finalists will enjoy a trip to the Gold Coast studio for their photo shoot valued at $1,800 each with Oxygen’s chief photographer Dallas Olsen!

Our top 10 runners-up will receive loads of prizes including supplements and training gear, clothing and much more.

ONTOPOFTHIS the Oxygen team will choose a girl from the Fitness Selfies Facebook page for our “OXYGIRL Selfie of the week” – If selected, YOU WILL GET FREE ENTRY into the Oxygen Magazine APS cov-ergirl comp.

This competition is open to all readers and we look forward to helping out if you need any advice. Contact us at [email protected]

We are looking for an Oxygirl with a fit and toned body, and who has a fresh, natural and healthy look. There are no age limits and you don’t require previous modelling experience to enter.The winner will be on the cover of our December 2013 issue and there are great prizes and opportunities to arise from the exposure.

What are We LookInG for?

Remember! You don’t have to be the winner of this competition to have great opportunities come your way. One of our previous entrants was rewarded with a cover after another shoot with us. We are always looking for the right person, so be sure to enter as we want to get to know you!!

Previous WINNERS!!Competition

oxygenmag.com.au | Sep/Oct 2013 | 61


HEALTH

Eggs contain approximately 6 grams of high-quality protein, so high that they are

actually used as the standard by which other foods are measured. Eggs are a rich source of vitamins (A, E, K) and a range of B vitamins, such as B12, riboflavin and folic acid. Eggs also contain all eight essential amino acids, making them a complete protein. This is necessary for optimal muscle recovery and building

EGGS-CELLENT!By Lesley Maxwell

a vital component of every cell membrane on earth. In other words, there is no life on earth that can live without cholesterol. That should automatically tell you that it cannot be evil. In fact it is one of our best friends.” Rosendale continues, “We would not be here without it. Cholesterol also is a precursor to all of the steroid hormones. You cannot make estrogen, testosterone, cortisone and a host of other vital hormones without cholesterol.”

The yolk holds most of the nutrition of the egg and is suspended in the albumin (egg white). It contains about 80% of the calories, half of the protein, and almost all fats present in the egg. Plus, the yolk contains vitamin A, E, B6, B12 and K and minerals such as iron, calcium, phosphorus and pantothenic acid.

Egg yolks also contain lutein and zeaxanthin, a class of carotenoids offering powerful protection from age-related macular degeneration, the most common cause of blindness.

Perhaps one of the most important nutrients found abundantly in egg yolks is choline, an essential B vitamin vital for proper liver function and for cells to function normally. Note this important nutrient isn’t present in the egg white.

Another benefit of egg yolk is that it is also one of the rare

“Both the egg yolks and the whites contain proteins, but most people who develop allergy symptoms do so from eating the whites.”

For years eggs from many different species such as fish, birds and amphibians have been a staple part of our diet. The most common of course is chicken eggs - no yolk!

Often misunderstood, the humble egg has beaten separated, beaten and scrambled. Let’s poach some eggs and see what they’re all about.

valuable minerals such as iron, zinc and calcium.

All this goodness - and yet when you mention ‘eggs’ to most people, cholesterol fears seem to spring to mind. It seems that eggs have had quite a bad rap in the past 20 years or so and have been blamed for high cholesterol levels. The white of an egg has become the trend, as they contain absolutely no fat or cholesterol, which is why many discard the yolk and make egg-white omelettes. But in doing so, it appears that many people are throwing away the goodness in the yolk. Are peoples’ cholesterol fears valid?

As Ron Rosedale, MD, who is widely considered to be the leading anti-ageing doctor in the United States, says: “First and foremost, cholesterol is

“Eggs also contain all eight essential amino acids, making them a complete protein.”

By Rachel cRockeR, Fitness editoR PhotograPhy Paul BucetaModel theResa Jenn loPetRone

Workout #1: Dirty 30three exercises for 10 reps each using medium resistance, ending with a high-rep (30 per leg) burnout.

Workout #2: test your LimitsFour sets of five reps with ample rest means you need to use a ton of weight. (have a partner hand you the weights and spot you.)

ExErcisE rEps sEts rEst

romanian deadlift 10 2–3 30 seconds

Barbell back squat 10 2–3 30 seconds

Bulgarian split squat

10 (each leg)

2–3 30 seconds

reverse lunge off step

30 (each leg)

1 N/a

ExErcisE rEps sEts rEst

Barbell back squat 5 4 2 minutes

reverse lunge off step

5 (each leg)

4 2 minutes

romanian deadlift 5 4 2 minutes

Bulgarian split squat

5 (each leg)

4 2 minutes

become “the next big thing” in nutrition, up-and-coming training programs often tend to steal the thunder of the exercises we have been doing since the rise of recre-ational exercise. While it is impor-tant to adjust your workouts regularly to keep your body and mind on their proverbial toes, sometimes, the sim-plest solution is what you really need. “It seems like every new exercise modality is high-intensity interval training (HIIT) or purports functional training benefits,” notes Irene

Lewis-McCormick, MS, CSCS, author of A Woman’s Guide to Muscle and Strength (Human Kinetics, 2012). But, ironi-cally, she notes that when it comes to functional move-ments, “there is no replacement for a lunge or deadlift,” despite the latest claims. A closer look at the deadlift, for example, will show that despite its sim-plicity, the motion is one that you do each and every day. And one more bit of food for thought: basic one-legged motions, like lunges, have perhaps the most transferable

benefits of all lower-body exercises. Training one leg at a time or by alternat-ing legs will improve your balance, as well as strengthen tiny supporting muscles and help make everyday activities more fluid. Put these tried-and-tested tools to work today – we’ve got three plans con-sisting of four basic exercises, providing you with enough variety to work your quads, glutes and hams up to three times per week.

In a modern dietary landscape that offers the most tantalising foods from right around the globe, and in the same way that exotic fruits and veggies quickly

Simple, sexy legs!

triEd-and-truE movEs to get you the Lower boDy you Deserve!

tRaininG


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“Believe me, the reward is not so great without the struggle.”

exhale


XYGEN C o ABS FAST! OXYgirl - Oxygen Magazine Australia · 96 SIMPLE, SEXY LEGS Tried and true...

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