Stunning Shape - Oxygen Magazine Australia

THE NEXT GENERATION OF WOMEN’S FITNESS
FITNESS SISTAS EDITION
PO AB BO
ST WO N
ER R US
IN KOU
SI T
DE
!
DISCOVER HOW
SUPERSETS
FOR
Stunning
Shape
pg92
SIGNS YOU
NEED A NEW
FITNESS
SISTA!
NO LIMITS
ALLOWED
MELISSA TO
SUCCEED!
pg30
FOOD
LABELS
Made
Easy
pg108
TIGHT,
FIT &
FIRM
GLUTES
pg66
pg72
S
U
VIO
EN
S
B
A
E
L
P
M
I
S
4
N
I
S
E
V
O
M
2
pg12
YOUR
GUIDE TO
A FIT-FRIENDLY
GET-TOGETHER
pg82
OXYGENMAG.COM.AU
AUS $8.95 • NZ $10.95
ISSN 1838-2517
10
9 771838 251001
Issue
66
on the
cover
This issue we feature on the cover:
cover: Melissa
Melissa
Le ManLe Man
Photo
by:
Olsen Tegan Woodford
Cover hairDallas
& make-up:
Cover
by Olsen
Leo Costa Leite
Photo Design
by: Dallas
Cover design by: Leo Costa Leite
CONTENTS
Features
Nutrition
Motivation
58 ARE YOU PUSHING
48 YOUR FIT FOOD
54 TIME FOR A CHANGE
TOO HARD?
Make sure your dedication
to fitness is working for
you, not against.
100WHEN
92
SUPERSETS
TO KICK
FORYOUR
STUNNING
TRAINER TOSHAPE
THE CURB
IfSculpt
theseamazing
12 trainer
shoulders
behaviours
and a
sound familiar,
beautiful
back with
it might
fitness sistas
be time Le
Melissa
to Man
moveand
on.Alicia Gowans.
130FEAST AND STAY FIT
A full-course dinner menu to
keep you lean and laughing
with your girlfriends.
Training
Training
34 KILLER BICEPS NOW
better biceps.
34 workout
KILLERforBICEPS
NOW
A simple but serious workout for
66 better
TIGHT,
FIT & FIRM
biceps.
Grab your girlfriends and carve
gorgeous
66 some
TIGHT,
FIT &glutes!
FIRM
Grab your girlfriends and carve
92 some
SUPERSETS
FOR
gorgeous glutes!
STUNNING SHAPE
138Sculpt
LIFT UP
TO shoulders
FIRM UP
amazing
and a
Find
a friend
thisfitness
fun and
beautiful
backfor
with
sistas
functional
full-body
workout!
Melissa Le Man
and Alicia
Gowans.
PYRAMID
Your one-stop guide to
eating for muscle.
108FOOD LABELS
MADE EASY
What every fit woman should
look for on the back of a can,
box, bottle or bag of food.
126GET YOUR PROTEIN PRONTO
Get your body in peak condition
with these protein timing pointers.
Discover how YOU can
change the world.
78 DOING IT ALONE
Finding support on a health
and fitness journey isn’t always
easy, but you’re never alone!
98 CUTTING THE TIES
THAT BIND
Beat those late-night cravings by
treating them like an old friend –
check out our five simple steps!
STRESSHOST
LESS,A FIT-FRIENDLY
TRAIN GIRLS’
MORE GET-TOGETHER
82
128
BEFRIEND
A FITBALL
122
WHAT’S YOUR
SELF-WORTH?
114
EVERY ISSUE
104
92 DOUBLE TROUBLE
| April 2014 | oxygenmag.com.au
6 HOT AIR
Your editor sums it up every issue
8STAFF, CONTRIBUTORS AND
ADVISORY BOARD
10REVIEWS
12MAILBOX
We hear you!
16FAT LOSS
Our covergirls answer your most-asked
questions!
24NEAT THINGS
26BABEWATCH
We choose one sexy fella each issue for
your viewing pleasure
103 IN A BOWL
HEART HEALTH
48
EAT FAT TO LOSE FAT
30COVERGIRL LIFE
Find out more about our covergirl
44BODY TRANSFORMATION
114 HOLISTIC LIVING
118 FIT FOR TWO
144 FUTURE OF FITNESS
You could be next!
147INSPIRE
86
NAVIGATING THROUGH
THE NUTRITION CONFUSION
Cover Girl Life
BY OLIVIA AMOURGIS
HAIR & MAKE-UP: TEGAN WOODFORD
PHOTOGRAPHY BY DALLAS OLSEN
Nutrition
YOUR FIT
FOOD
PYRAMID
Your one-stop guide to eating for muscle.
BY JENNIFER SYGO, MSC, RD
The traditional food pyramids and food guides are well known,
and while they serve as an easy tool for use in classrooms and doctors’ offices,
they can fall short when it comes to serving active women. To better serve
Oxygen readers, we’ve put together a revised food pyramid to meet your
specific weight and workout-related goals.
CHICKEN
BREAST,
CRUCIAL!
whole grains
and starchy
vegetables
non-starchy
vegetables
(5–7 SERVINGS PER DAY)
As the foundation of any
healthy diet, non-starchy
vegetables such as spinach,
asparagus, cauliflower,
onions and bok choy are
fibre-rich, low-calorie
disease fighters that will
keep you both healthy
and lean. Aim to include
at least a handful of veggies
at both lunch and dinner
each day, and emphasise
a variety of colours to give
your diet a broad spectrum
of vitamins, minerals
and antioxidants.
SWEET
SPUDS,
ENERGY!
(2–6 SERVINGS PER DAY)
A key source of carbohydrates
to fuel your workouts, your
whole-grain and starchy
vegetable needs will vary
with your training. If you are
going heavy on cardio, or
you’re involved in endurance
sports, you’ll probably want
to include foods like oatmeal,
quinoa and sweet potatoes at
each meal. If you’re trying to
shed weight before competition, or focusing on weight
training more than cardio,
then you can bring your
intake down a few notches.
1 serving = ½ cup cooked
grain or sweet potato or
pumpkin, 30g cereal/oatmeal
protein
1 serving = ½ cup cooked
or 1 cup raw, leafy greens
LEAN
TURKEY,
HEALTHY!
(8–12 SERVINGS PER DAY)
Depending on the intensity
and frequency of your
workouts, your protein needs
could be up to double those
of the average woman (up to
1.6g per kilo). That, combined
with protein’s appetitesuppressing effects, makes
it absolutely essential for
active women. The key is to
distribute your protein evenly
throughout the day to make
sure you are always building
up, not tearing down, muscle.
PHOTOS PETER CHOU
1 serving = 10g protein
or about 40g lean meat,
280g low-fat milk, 3⁄4 cup
yoghurt, 1⁄3 cup cottage
cheese, 2 egg whites,
55g tofu
Motivation
By Penny Lomas
Firstly, try not to place too much energy on understanding
why other people are the way they are; if you do, you will often
end up going around in circles. Their attitudes may simply be
because of their care and concern for family members, their
insecurity, or merely the green-eyed monster. Whatever the
reason for their lack of support, you cannot overanalyse the
rhyme and reason of someone else’s ACTIONS, but you can
change your REACTIONS. The trick is learning how to react
positively to the lack of support and not let it stop you from
moving toward your goals.
“Whatever the reason for their lack of
support, you cannot overanalyse the
rhyme and reason of someone else’s
ACTIONS, but you can change your
REACTIONS. The trick is learning how to
react positively to the lack of support and
not let it stop you from moving toward
your goals.”
PHOTO CREDIT DALLAS OLSEN
Reading the many letters, emails
and messages from our dedicated
readers, there seems to be a
recurring theme. Many of you are
avid followers of Oxygen magazine;
you are fierce, strong, empowered,
fit and fabulous females. But,
unfortunately, some of you feel
alone and unsupported in your
newfound clean-living lifestyle. So
here’s how to cope with the negative
input or complete lack of support
from loved ones, and stay inspired
and on track regardless.
Penny Lomas is a fitness professional and Biosignature
Modulation Practitioner based in Melbourne,
specialising in lifestyle and wellness coaching, body
transformation and hormone coaching. Penny is an
Oxygen Magazine covergirl and ambassador, fitness
model and athlete. To find out more about Penny visit
her website at www.pennylomas.com.au
WIN!
ONE
OF 20
$50 VOUCHERS FOR
JT’S COCONUT ESSENCE
SUBSCRIBE NOW
YES! I’d like to subscribe to Oxygen Magazine (10
issues) for only $69.95 (saving 25%) and go into the draw
to win one of 20 $50 vouchers for JT’s COCONUT
ESSENCE
MY DETAILS (block letters please)
Mr/Mrs/Miss/Ms Address Suburb State
Postcode
Phone Email I do not wish to receive any promotional material
YES! I’d like to subscribe for two years (20 issues) for
only $129.95, guaranteeing this great rate, and still be in the
draw to win one of 20 $50 vouchers for JT’s COCONUT
ESSENCE
MY DETAILS (block letters please)
Mr/Mrs/Miss/Ms Address Suburb State
Postcode
Phone Email I do not wish to receive any promotional material
Guarantee: If at any time, for any reason, you are not completely satisfied with your subscription, you may cancel and
receive a full refund on all unsent issues. Return this form
today to enter all draws and start your subscription with the
next issue!
Post to Oxygen Magazine,
PO Box 3233
Nerang BC QLD 4211
Offer closes 30th June 2014
HURRY OFFER ENDS 30TH JUNE 2014
WHYSUBSCRIBE?
SAVE 25% plus go in the draw to win
one of 20 $50 vouchers for JT’s COCONUT
ESSENCE
ALWAYS have the latest fitness info at your
finger tips
FREE delivery direct to your door
CALL 1300 80 75 80 and quote
M0614OXY
SUBSCRIBE
SAVE
25%
&
GIFT SUBSCRIPTION
YES! I’d like to buy my friend a one-year subscription to Oxygen Magazine for only $69.95 and go into the draw to win one of 20 $50 vouchers
for JT’s COCONUT ESSENCE
MY DETAILS (block letters please)
Mr/Mrs/Miss/Ms Address Suburb State
Postcode
Phone Email Pure. Natural. Healthy. That is the ethos of Coconut
Essence which is consistently sourced and produced from the same plantations ensuring our
coconut water-loving fans get the highest-quality
product, packed full of electrolytes, potassium and
magnesium with the greatest nutritional benefits
possible. Our signature product – JT’s Coconut
Essence 100% pure Coconut Water – was inspired
from a chance tasting of fresh coconut water in
Thailand. This sparked a journey of discovery and
product development to bring this great tasting
and refreshingly healthy drink to you.
We believe we have created something very
special, with a focus on great taste while harnessing the plentiful benefits of the wonderful coconut
fruit. Coconut Essence is unique because we are
100% pure young green coconut water. We don’t
distort our product with additives, preservatives,
water or blends from older mature coconuts.
We hope you enjoy our current selection of
products that include JT’s famous Coconut Water,
100% organic and cold-pressed Coconut Oil, lipsmacking Coconut Sorbet, crunchy Coconut Chips
as well as our delicious 100% Organic Cocotella
Choc Coconut spread. At Coconut Essence we are
all about pure coconut products that are not only
packed full of goodness but are also the very best
we can possibly create for our customers.
I do not wish to receive any promotional material
GIFT
RECIPIENT
DETAILS
(block
letters
please)Mr/Mrs/Miss/Ms
Address Suburb State
Postcode
Phone Email PAYMENT DETAILS
I enclose my cheque/money order for A$
payable to - Muscle Up Media Pty Ltd
Please charge my
Visa
Bankcard
Mastercard
Card No:
Expiry date
Cardholder name Cardholder signature CALL
1300 80 75 80
and quote M0614OXY
SUBSCRIBE
ONLINE AT
www.oxygenmag.com.au