DETOX YOUR BODYthe healthy way P84

TIGHTEN, TONE &

TAKE ON PLATEAUS

P96

FIND BALANCE TO

FIGHT FAT with cover model

Nadine DumasP32

SET YOUR METABOLISM ON FIRE P124

YOUR BEST BODY STARTS NOW!

Show-stopping abs P70

Your best butt P50

Your carbs, fats and proteins plan P78

WHAT DETERMINES

WHERE YOU STORE FAT? P64

GET YOUR FREE POSTER INSIDE!

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DETOX YOUR BODYthe healthy way P84

TIGHTEN, TONE &

TAKE ON PLATEAUS

P96

FIND BALANCE TO

FIGHT FAT with cover model

Nadine DumasP32

SET YOUR METABOLISM ON FIRE P124

YOUR BEST BODY STARTS NOW!

Show-stopping abs P70

Your best butt P50

Your carbs, fats and proteins plan P78

WHAT DETERMINES

WHERE YOU STORE FAT? P64

GET YOUR FREE POSTER INSIDE!

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CONTENTSFeatures32 LIFE IS A BALANCING ACT

Cover model Nadine Dumas shares her secrets to help you succeed on your health and fitness journey. Plus, check out her training regime and diet that keeps her fit, happy and healthy year round.

64 WHAT DETERMINES WHERE YOU STORE FAT?Do you store weight on your hips and thighs? Perhaps it’s stuck on your stomach? Discover what may be causing it here.

32

on the cover This issue we feature on the cover: Nadine DumasPhoto by James Patrick Cover design by Leo Costa Leite

Nutrition58 HEALTHY GUT, SEXY

STOMACH Do you have tummy troubles? Try these four meals to tame digestive issues and tighten your core.

78 MACRO MANAGEMENTStop focusing on calories and start focussing on nutrients with this carbs, fats and proteins plan.

84 DEMYSTIFYING THE DETOXAre you looking to detox but don’t know where to start? Remove your body’s toxins the healthy way.

Training50 BUILD A BETTER BUTT

If you’re interested in rock-hard, rounded glutes, this workout is for you.

70 SHOW-STOPPING ABSWant amazing abs without the expensive gym fees? Tone your tummy at home with these five moves.

138 YOUR TIME-SAVVY SUMMER BODY WORKOUTGet taut and toned in 2015 with this full-body workout.

Motivation54 THE JOURNEY

Are you where you want to be on your journey to achieving your goals?

80 FINDING YOUR ‘HAPPY FAT’So you’ve got a little fat here and there that isn’t budging, but do you really need to lose it?

90 BRAIN POWER FOR STAYING POWERAre you struggling to maintain motivation? Train your brain to make a healthy lifestyle second nature.

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64

6 HOT AIRYour editor sums it up every issue

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD

12 MAILBOX

18 COVER GIRL SECRETSOur cover girls answer your most-asked questions!

28 NEAT THINGS

29 BABEWATCH We choose one sexy fella each issue for your viewing pleasure

32 COVER GIRL PROFILEFind out more about our cover girl

108 FIT FOR TWO

112 HOLISTIC LIVING

152 FUTURE OF FITNESSYou could be next!

EVERY ISSUE

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84

LIFE IS

A BALANCIN

G ACT

Nadine Dumas has far more

going for her than just her

stunning looks. She is a fitness

model, world-wide coach,

entrepreneur, p

ersonal trainer,

wife and mother. While working

at one of the top accounting

firms in the world, Nadine

attended a fitn

ess modelling

competition, an event th

at

would unknowingly lead her life

in a whole new direction.

IMAGES BY JAMES PATRICK

32 | February 2015 | oxygenmag.com.au

Cover Girl Profile

AFTER TAKING TO THE STAGE HERSELF AND SECURING HER PRO TITLE, NADINE PURSUED A NEW CAREER IN FITNESS. SHE WORKED HARD TO ACHIEVE HER CERTIFICATION AS A SPORTS NUTRITIONIST, CHILD OBESITY SPECIALIST, PERSONAL TRAINER, HEALTH AND WELLNESS COACH, AND TRX SUSPENSION TRAINING INSTRUCTOR. ALL WHILE MANAGING A HIGH-PERFORMANCE TRAINING FACILITY AND PROVIDING ACCOUNTING SERVICES ON THE SIDE.

OVER THE PAST EIGHT YEARS IN THE INDUSTRY, NADINE HAS COME TO UNDERSTAND THAT TO BE TRULY SUCCESSFUL AND ACHIEVE YOUR GOALS YOU NEED TO UNDERSTAND WHAT WORKS FOR YOU PERSONALLY. SHE BELIEVES WHAT IT ALL COMES DOWN TO IS THE MENTAL EDGE.

HAVING TRANSFORMED COUNTLESS LIVES, NADINE SHARES WITH OXYGEN MAGAZINE HER EXPERIENCE AND UNDERSTANDING OF GETTING IN THE BEST SHAPE OF YOUR LIFE.

I OFTEN COMPARE THE LIVES OF WOMEN IN THIS DAY AND AGE TO A PERFORMER WALKING A TIGHTROPE. WE BALANCE LIFE ON BOTH ENDS OF OUR BALANCING STICK WITH A SPECIFIC GOAL IN MIND. We tread carefully, aiming to reach the platform on the other side, all while the spectators in our lives watch and wait for us to fall.

Life is, quite simply, a balancing act. There is no easy formula that you can implement to ensure you achieve your goals. It takes constant reassessing, tweaking and commitment. Aside from the usual, weight, height and age, it’s important to pay careful attention to what an average day looks like for you. What are your stressors? Do you have a partner? Are they supportive of your healthy lifestyle goals? What are your sleep patterns? Do you have any illnesses? Have you tried diets before? What worked and what didn’t? If you ask yourself all of these questions, it will help you to clearly see where you are mentally and what you need to work on in your life. Perhaps you realise there are more stressors in your life or your sleep patterns are more out of whack than you first thought. Recognising these can be important so you can correct anything that could be preventing you from being successful.

The next thing you’ve got to consider is what your 100 per cent is. Your 100 per cent can be very different from your best friend’s or your sister’s. It’s about what you can give; not what others are doing, but what you can do. By doing this, unwanted stressors are removed straight away. For example, if you work 10+ hours a day, have a family and kids that play sports, you might know that realistically you can only make it to the gym four days a week. If you are given a program or trying to commit to six days a week, you already know that this probably won’t be achievable and the stress factor increases. Stress plays a huge part in hindering weight loss, so you need to be realistic with your goals and commitments and the body will follow.

The most important part of any program is the nutritional aspect. Eighty-five per cent of results are based on nutrition. The biggest challenge of this, though, is mentally. From a nutrition standpoint, it’s important to consider your past before deciding on your nutrition plan. Have you been a yo-yo dieter for many years? Are you now taking into account metabolic damage? Are you afraid to eat carbs? Are you an emotional eater? What are your ‘triggers’?

TURN THE PAGE FOR MORE

oxygenmag.com.au | February 2015 | 33

Cover Girl Profile

Meal plans should be based on the foods you enjoy. Once you have chosen a selection of meals and foods you like, it’s time to build a program based on your lifestyle. What meals will work at what times and where will exercise fit into your day? Are you someone who is rushed in the morning and needs something quick? Be prepared by having a protein smoothie ready to go so you can still give your body the nutrients it needs while getting out of the house on time.

If you find you have veered off track, the first thing you’ve got to ask yourself is ‘why’? What can you do to change this? Be honest. If you’re not, you won’t find the cause and your

goal will remain out of reach. For me, this doesn’t mean more cardio or cutting calories. I believe that in order to understand why one veers off track you need to get to the root of the problem. This can stem anywhere from being bullied while growing up, a divorce, something said to you by a family member, friend or coworkers, or losing yourself after child birth.

I understand firsthand that life and programs don’t always go according to plan. If you’re following the plan step by step but aren’t seeing results, it probably needs tweaking or there are deeper issues at work. Consider getting in touch with your health practitioner to address adrenal fatigue, hormone

imbalances, metabolic damage or food sensitivities. Sleep, water intake and stress can also play a large role in preventing results.

Feeling as if you’re doing everything right but no changes are being seen can be extremely frustrating and break you mentally, leading into what I call the ‘domino effect’. Most clients that contact me start by trying to diet themselves. Normally it starts with a low-calorie diet which leads to them becoming very hungry, lethargic and fatigued so they give up, binge, wake up feeling guilty, beat themselves up, become depressed and start the cycle of calorie restriction all over again. This process needs to

be intercepted and the triggers that cause this emotional state need to be found.

Most importantly, though, you need to find support, whether that’s from your partner, sister, friends or trainer. Knowing there is someone who cares about your general wellbeing and is consistently looking out for you if you fall will give you the strength to face the challenges that lie ahead. They can shelter you from those watchful eyes of failure and lend a helping hand so your journey along the tightrope ends safely on the platform of where you want to be.

COVER GIRL TRAINING:

My weekly training program works around my lifestyle and schedule. I LIFT WEIGHTS FOUR DAYS A WEEK. My program is quick and intense, concentrating on upper body twice a week and lower body twice a week. My lifts are very heavy, so I have a trainer for these four days a week who pushes me beyond what I could ever do. I also include accessory work such as Tabata-style training for my last 10 minutes of each workout. To round off my week, I have one to two days where I allocate stretching and cardio and another one to two days of full rest to let my body recover.

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34 | February 2015 | oxygenmag.com.au

Cover Girl Profile

COVER GIRL DIETI am a creature of habit. I try to make everything as easy and convenient as I can so I don’t find myself snacking or rummaging through the house hungry. I follow my rule of the 1 + 2, where it’s one grocery shop and two cooks a week. I pre-cook all of my chicken and fish as well as my sweet potatoes and rice. It makes it very handy to grab-and-go.

BREAKFASTEvery morning I go through the same routine: I drink my greens with my morning vitamins while I brew a cup of bulletproof coffee. If you are not familiar with bulletproof coffee, it is brewed coffee, a little bit of stevia and a tablespoon of coconut oil blended.

My go-to for breakfast is protein pancakes made with egg whites, protein powder, sweet potatoes (oats can be substituted instead), cinnamon and vanilla.

LUNCHLunch is always at the local market where they grow all of their own vegetables. This consists of a healthy salad, chicken breast and walnuts for a healthy fat.

AFTERNOON SNACKThis is one of my largest meals of the day because it’s post-training. It always consists of a lean meat such as chicken or fish, a carbohydrate such as sweet potatoes or brown rice, and a green veggie such as beans or asparagus.

DINNERDinner will consist of something similar to my afternoon snack but with a healthy fat such as avocado, coconut oil or flaxseed oil. Some days I will change things up and have salmon in which case I will not include a fat. Lean red meat is also a staple in my diet a few times a week.

EVENING SNACKMy evening snack varies depending on cravings or if I know I am training legs the next day. If I am training legs I will usually have a protein source such as protein powder and add in a carb such as oatmeal to fuel me for the next day’s workout. If I don’t have a heavy lifting day I will make protein ice cream or a protein mug cake.

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Cover Girl Profile

LET’S GET STARTED! FOR THOSE OF YOU WHO MISSED THE PREVIOUS ISSUE OF OXYGEN, I’M GOING TO TAKE YOU ON A JOURNEY SO YOU CAN GET YOURSELF BACK INTO GREAT SHAPE. WHETHER IT’S TO LOSE THOSE LAST FIVE KILOS OR TO SIMPLY FEEL HEALTHIER AND FITTER, YOU CAN USE MY PRINCIPLES TO HELP REACH YOUR GOALS (WITHOUT KILLING YOURSELF IN THE PROCESS). NO, YOU DON’T NEED TO GO ON SOME FANDANGLED DIET OR EAT AT SOME RABBIT CAFÉ! YOU CAN HAVE YOUR CAKE AND EAT IT TOO – LITERALLY!

IT’S TIME TO

TRANSFORMBY LINDY OLSEN | PHOTOGRAPHY BY DALLAS OLSEN

PART II: DITCH YOUR ‘DIET’ FOREVER!

MANY PEOPLE THINK THAT A GREAT PHYSIQUE IS BUILT ON HARD WORK, SWEAT AND TEARS. I’M HERE TO TELL YOU (AND SHOW YOU) THAT WORKING SMARTER IS THE ONLY WAY TO GET GREAT RESULTS IN RECORD TIME AND MAINTAIN YOUR SANITY. You can even eat your favourite food along the way so you never go without the foods you really love ever again! Sounds too good to be true, right? WRONG… you can do all of this and so much more if you learn a few basic rules that will allow you food freedom forever. You can literally say “goodbye” to diets and still look and feel amazing 365 days of the year!

38 | February 2015 | oxygenmag.com.au

Motivation

Hot Air

BUILD A BETTER BUTT

IMAGES BY DALLAS OLSEN | FITNESS MODEL: KIM DOLAN LETO | HAIR AND MAKE-UP BY LISA LEE | EQUIPMENT BY GYM & FITNESS

Whether you have a fitness contest coming up, a summer holiday on the cards or simply want to look better in your favourite pair of jeans, this fat-fighting, butt-building plan can help you get there in as little as four weeks.

NOW, NOT ALL OF YOU WILL HAVE AN INTEREST IN SCULPTING ROCK-HARD, ROUNDED GLUTES TO SIMPLY LOOK BETTER FROM BEHIND; some of you might want strong glutes to lift heavier, gain better form (did you know strong glutes can help to prevent your knees from tracking inward during squats, helping to avoid knee injuries?) or improve overall sports performance so you can become a fit, lean machine.

Whatever your goals, strong glutes will benefit you. But remember, although the exercises are important in building and shaping your rear, a well-proportioned butt will only look impressive if the percentage of superfluous body fat is kept low. And we all know the best way to lower body fat and maintain it is to eat clean, build lean muscle and raise your heart rate regularly. When it comes to obtaining the body of your dreams, two out of three ain’t good enough.

This workout will do two of those three; the third is up to you in your kitchen.

First and foremost, we’ve got the two kings of all exercises: the squat and deadlift. Squats hit your entire lower body, most prominently your hips, glutes and upper hamstrings. The deadlift, on the other hand, will give you a full-body workout, hitting your torso, back, legs, hips, glutes and forearms. Not only will these moves assist you to create lean muscle mass, they’ll also raise your heart rate, meaning you’ll be building muscle and burning fat at the same time.

The last three moves will really target your butt to sculpt strong glutes that will inspire you to climb those stairs at work rather than take the elevator, run confidently in front of the cute guy on the street instead of mosey behind him, and slip on your favourite pair of jeans and heels to strut your stuff on a Friday night.

50 | February 2015 | oxygenmag.com.au

Training

SETS AND REPSBEGINNERS: Perform two sets of 12 repetitions for each exercise (on each leg where appropriate).

ADVANCED: Perform three or four sets of 12 repetitions of each movement, depending on your current level of fitness, age and tolerance for progressive resistance exercise.

1BARBELL SQUATTARGET MUSCLES: Quadriceps and gluteus maximus

Set-up: Place a loaded barbell on the ‘meaty’ part of your back with feet shoulder-width apart. [A]

Action: Slowly lower your butt down and back, as if you’re sitting on a chair, keeping your back in a neutral position, knees tracked over your toes and abs contracted. [B] When your legs reach 90 degrees, pause and reverse the move. Repeat.

A

B

oxygenmag.com.au | February 2015 | 51

Training

SEXY STOMACH

OATS make it

easier for you to

get abs.

BEANS can be belly-friendly.

ARTICHOKES trim belly fat.

ONIONS – great for digestion and worth the tears.

YOGHURT is a key flat-belly

food.

GARLIC helps

heal your gut.

58 | February 2015 | oxygenmag.com.au

Nutrition

person, on TV touting these ‘friendly bugs’ for helping regulate her digestive system. True lies, you think? Turns out, having more probiotics in your system can benefit your health. And when coupled with Oxygen-style training, probiotics can help you build and maintain a rockin’ set of abs. Here’s how.

UNDERNEATH IT ALL Your abs are like the hood of a car. Underneath the hood, you’ll find the engine and other nuts and bolts that keep the car revving and in top shape. Now, imagine the working parts of your intestines (small and large) as your gut. Your gut is a powerhouse of metabolic activity that

keeps everything in your body functioning in good order. The intestine is an active organ teeming with trillions of microscopic bacteria, some of which are probiotics, which serve as a strong fortress of immune defence; others are disease-promoting pathogens (aka. germs) – and both types of bugs are waging a bacterial war inside you every day. “Probiotics keep the peace inside your gut

4 MEALS TO TAME TUMMY TROUBLES AND TIGHTEN YOUR CORE.

BY VICTORIA SHANTA-RETELNY, RD, LDN | PHOTOGRAPHY JODI PUDGE

You’ve undoubtedly seen the word ‘probiotics’ splashed across yoghurt labels lately. Maybe you’ve caught a chipper 53-year-old Jamie Lee Curtis, Activia’s celebrity spokes-

SEXY STOMACH

Healthy gut,

oxygenmag.com.au | February 2015 | 59

Nutrition