YOU WEAR

NO. 68
THE NEXT GENERATION OF WOMEN’S FITNESS
FIT FASHION ISSUE
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THE NEXT GENERATION OF WOMEN’S FITNESS | FIT FASHION ISSUE | KNOW YOUR BODY TYPE
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ISSN 1838-2517
TODAY!
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OXYGEN COVER GIRLS AND EDITOR IN PERSON
9 771838 251001
02
NO. 68
THE NEXT GENERATION OF WOMEN’S FITNESS
THE NEXT GENERATION OF WOMEN’S FITNESS | FIT FASHION ISSUE | KNOW YOUR BODY TYPE
TURN YOUR
ADVERSITY INTO
STRENGTH
LIKE
FIT FASHION ISSUE
W GO
OR R GE
KO GE T
UT OU YO
PO S UR
STE GLU
R TE
IN S
SID
E!
Paige
Hatha way
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PEAR-SHAPED?
ARE WE'VE
GOT
YOU
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7
YOUR
YOU COVERED
-DAY
SCULPT
PRE- & POST-WORKOUT
MEAL
p130
PLANS
DOES WHAT
YOU WEAR AFFECT
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YOUR MOTIVAT
p72
ENTER
SEPTEMBER 2014
COVER
THE OXYGEN ON
GIRL COMPETITI p138
STRONG
LEGS
for summer
START
NOW!
p64
FIGHT
YOUR
68
28
FAT
with p54
PLYOMETRICS
OXYGENMAG.COM.AU
ISSN 1838-2517
TODAY!
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OXYGEN COVER GIRLS AND EDITOR IN PERSON
Issue
02
9 771838 251001
on the cover
This issue we feature on the cover: Paige Hathaway
Photo by: Jason Ellis | Cover design by: Leo Costa Leite
CONTENTS
Features
Features
Nutrition
Motivation
28
A HERO,
58 SHE
ARENEEDED
YOU PUSHING
SO
SHE
BECAME
ONE
TOO HARD?
32
72
Discover
howyour
social
media
Make sure
dedication
sensation
Paige
Hathaway
to fitness is working for found
swift
in the fitness industry.
you,success
not against.
46
KNOW YOUR
100BODY
WHENTYPE
TO KICK
YOUR
– PART
1
TRAINER
TO
THE
CURB
Are you an endomorph, mesomorph
these
12 trainer
orIfan
ectomorph?
Getbehaviours
the knowsound
familiar,
it
might
how on how to dress,
eat and
be time
to move
train
for your
shapeon.
– starting with
endomorphs.
130 FEAST AND STAY FIT
120 FITSPIRATION
A full-course dinnerAND
menu to
SOCIAL
keep you lean
MEDIA
and laughing
Iswith
fitspiration
your girlfriends.
dangerous for
your health? Learn how to
avoid self-deprecation.
Training
Training
34 KILLER BICEPS NOW
54
PLYOMETRICS
workout for better –biceps.
HOP TO IT!
on time?
workout
66 Short
TIGHT,
FIT This
& FIRM
will
seeyour
you girlfriends
getting maximum
Grab
and carve
results
in
minimal
time.
some gorgeous glutes!
64
STRONG
92 SCULPT
SUPERSETS
FOR
LEGS FOR SUMMER
STUNNING
SHAPE
Spring is here – so let’s crank up
Sculpt
a
your
legamazing
trainingshoulders
in time forand
slipping
beautiful
back
with
fitness
sistas
on those short summer shorts.
Melissa Le Man and Alicia Gowans.
100 CARVE YOUR UPPER
BODY WITH CABLES
Build amazing muscle and demolish
fat with these five effective moves.
82
POWER FOODS
The Mediterranean diet can
help you blast through even
the toughest of workouts
– discover our top 10 Greekinspired power foods.
SWEET SABOTAGE
– THE SCIENCE OF
SUGAR ADDICTION
Are you a slave for the sweet
stuff? Maybe you don’t even
know it yet! Discover the signs
and how to beat them.
130 FUEL YOUR FITNESS
Get your 7-day pre- and postworkout meal plans here!
STRESS LESS,
TRAIN MORE
r
u
o
y
128
e
w
p
o
n
y
K dy t
bo
46
THE SCIENCE OF
‘ENCLOTHED COGNITION’
Does what you wear affect
your motivation?
88
YOUR LIFE BOOK
“You have the opportunity to
reinvent your life and create an
exciting life story – starting now!”
128 BEING 100%
COMMITTED IS
KEEPING ME FAT
Are you guilty of the ‘all or
nothing’ approach? Learn how
to find your ultimate balance
for long-term success.
130
xxx
EVERY
EVERY ISSUE
ISSUE
120
66
8
HOT
HOTAIR
AIR
Your editor
editor sums
issue
Your
sumsititupupevery
every
issue
STAFF, CONTRIBUTORS AND
STAFF, CONTRIBUTORS AND
ADVISORY BOARD
ADVISORY BOARD
1210 MAILBOX
REVIEWS
110
8
MAILBOX
2212 COVER
GIRL SECRETS
We hear
Our
coveryou!
girls answer your most-
questions!
16 asked
FAT LOSS
Our covergirls answer your most-asked
24 NEAT THINGS
questions!
2624 HOT
NEATMUSCLE
THINGS
choose one sexy fella each issue
26 We
BABEWATCH
for
your
viewing
pleasure
We choose
one sexy
fella each issue for
your
viewing
pleasure
28 COVER GIRL LIFE
30 Find
COVERGIRL
out moreLIFE
about our cover girl
Find out more about our covergirl
44 INSPIRATIONAL PROFILE
44 BODY TRANSFORMATION
112
FOR TWO
114 FIT
HOLISTIC
LIVING
54
116
LIVING
118 HOLISTIC
FIT FOR TWO
74
140
144 FUTURE
FUTUREOF
OFFITNESS
FITNESS
152
You could
could be
You
benext!
next!
147 INSPIRE
154 EXHALE
irl
g
r
e
v
o
c
oxygen etition
comper today! pg138
Ent
Cover Girl Profile
SHE NEEDED A HERO
SO SHE
BECAME ONE
It’s difficult to imagine
growing up between
family and foster care.
The permanence of
a single childhood
home with family
is often taken for
granted by those who
were lucky enough to
experience it; the sense
of unconditional love,
security and care is
just expected.
So what happens when you spend
your younger years enduring the
instability of shuffling back and
forth between homes? According to
Paige, you can either let it make you
or break you.
28
| September 2014 | oxygenmag.com.au
PHOTO BY JASON ELLIS
BY OLIVIA AMOURGIS | PHOTOS BY JASON ELLIS
Cover Girl Profile
“A lot of people who have gone through
child abuse, foster care or any type of
hardship at a young age make excuses in
their adult life instead of using their trials
to make them strong and individualistic,”
Paige says.
It’s clear Paige hasn’t chosen the ‘excuses’
path – how can you when you’re in the
shape she is? Instead of letting her “broken”
childhood hold her back, Paige has used her
experiences to build a strong, confident,
successful woman she can be proud of.
“Just because you come
from nothing doesn’t
mean you will amount
to nothing,”
Paige said in a Facebook post on Christmas
Day last year. “You have the power of
choice. I chose to not let it ruin me but to
flip it and use it to make me strong; use it
to shape my future. I can look at who I am
today and be proud of the woman I have
become.”
If you’re one of Paige’s 460,000* Facebook
followers or 900,000+* Instagram
followers, you’re no doubt familiar with the
daily fitspiraton she provides – not simply
for her strong, sculpted and healthy body,
but also for her optimistic view on life.
But how familiar are you with her rise to
success?
Two years ago Paige would have probably
been unrecognisable to most who know
of her today; she was slim with little
muscle tone and uncomfortable in her
own skin. Having been asked to consider
competing by a trainer she took her first
steps to becoming a fitness model: a bikini
competition. After four months of what
she describes as the hardest she had ever
pushed her body, Paige placed second at the
Ronnie Coleman Classic, cementing the
exposure that would catapult her into social
media success.
“It’s humbling how many people I have
been able to inspire and motivate through
social media; who live in different places
all around the world,” Paige says. “I believe
I have been able to successfully do this by
practising what I preach and leading by
example.”
Paige believes the key to finding success
in your health and fitness journey is
to incorporate it into your daily life –
permanent change leads to permanent
results. And over the past two years, Paige
has certainly built a strong foundation for
lasting change in her own life. But it’s not
only her body that’s changed; her mind
has also become stronger, both from the
process of transformation and stepping on
stage as a bikini competitor.
Paige hopes to lead the way to a revolution
in health and fitness. She hopes the days of
‘eat less and exercise more’ are put to rest
and the fat loss and transformation
ploys that neglect the
importance of a healthy
lifestyle are brought
to an end. After
all, maintaining a
healthy body and
mind should be a
permanent lifestyle
change – what it comes
down to is balance.
But how? Life’s hectic,
takeaway is easy, the gym is
hard. Paige’s tip is simple: make
time for yourself. Life might be crazy,
but you make time to work, so why not
make time to move your body and
create meals that will give you vitality
rather than leave you with an energy
spike and crash. That’s not to say you
can’t have your little treats in life –
deprivation is certainly an imbalance to
be avoided.
“I love pizza and I treat myself at least once
a week,” Paige says. “I don’t deprive myself
or stray away from enjoying life.”
When Paige isn’t indulging in her favourite
treat she’s ensuring her body gets the fuel it
needs to build and maintain the figure that
has made her so successful. Lean proteins,
fruits and vegetables line the shelves of
her fridge and she awakes each morning
in anticipation of breakfast – her favourite
‘home-cooked meal’.
“I love cooking protein pancakes and
protein waffles,” Paige says. “Any and all
breakfast food is welcome at my house!”
*At time of print.
oxygenmag.com.au | September 2014 |
29
Fit Fashion
Soft and ‘voluptuous’ body
Generally short limbs
Medium/large joints and bones
MESOMORPH
Naturally athletic
Toned and defined muscles
Average-sized joints and bones
Gains muscle easily
Gains fat easily
Gains muscle easily
Gains fat more easily than ectomorphs but
not as easily as endomorphs
Difficulty losing fat
Slow metabolism
Naturally strong
TIPS:
TIPS:
y strength training 3-6 days a week
• Beginners should start with walking and • Heav
ive.
effect
is
build up to running as they lose fat, to
rm
• Perfo moderate to high-intensity
avoid too much strain on joints.
exercise 2-3 times per week.
• Once a base fitness has been established,
• Monitor calorie intake.
intense cardio and heavy strength
• Limit high-GI foods.
training are important to increase
metabolism.
• Ensure adequate protein intake to repair
to
aim
d
shoul
iser
muscles and avoid catabolism.
exerc
ced
• An advan
cardio
3-4
and
th
streng
3-4
perform
sessions each week.
• Monitor calorie intake.
• Avoid high-GI foods except postworkout.
46
| September 2014 | oxygenmag.com.au
ECTOMORPH
Naturally lean
Long limbs
Small joints and bones
Difficulty gaining muscle
Low muscle mass
Difficulty gaining fat
Fast metabolism
TIPS:
• Cardio isn’t a necessity except for
cardiovascular health. Stick to low to
moderate-intensity cardio 2-3 times a
week.
• Focus on three low-intensity strength
training sessions each week to build
muscle without overtraining.
• Ensure adequate protein intake to repair
muscles and avoid catabolism.
ECTOMORPH PHOTO CREDIT: SHUTTERSTOCK.COM
ENDOMORPH
Fit Fashion
KATINA FIMMEL:
Katina is a Brisbane-based fitness and swimwear model who made the transition from being an
international glamour model to fitness model over the past year. The decision to transfer to the fitness
industry was one that happened naturally over time. After a couple of visits to hospital due to her lack
of health she finally decided to 'clean up her act' and completely change her lifestyle. As Katina’s energy
levels and confidence grew she decided to take on her first fitness competition and won Overall Bikini
Champion against 110 other budding competitors. Since then she has taken on sponsorships with Flush
Fitness and Miss Nutrition and is working on taking the world by storm.
KNOW YOUR
BODY TYPE
PART #1 - ENDOMORPHS
PHOTOS BY DALLAS OLSEN | HAIR AND MAKE-UP BY LISA LEE | CLOTHING BY RAINBOW BODY
Endomorphs can sometimes be referred to
as ‘voluptuous’ and ‘curvy’. Generally they
have a shorter build than most, with a wide
bone structure. Endomorphs tend to put on
lean muscle mass and fat quite easily while
finding it difficult to remove unwanted
excess weight.
T
hose with an endomorph body type often find their fat is distributed
mostly around their lower body, for example their lower stomach,
butt and thighs. This shape is often referred to as a ‘pear shape’.
Unlike ectomorphs who usually possess a fast metabolism, endomorphs
unfortunately often possess a slow metabolism. This can regularly be the
cause of excess fat, so endomorphs need to be very mindful of what they eat to
ensure weight doesn’t ‘creep’ on and to increase metabolism in the long term.
It’s important to remember, though, those who have an overall pear shape or
are classed as ‘endomorphs’ aren’t necessarily overweight. If you train hard,
eat well and take advantage of flattering clothes, you, too, can look as fit and
fantastic as our model Katina - no matter your weight distribution.
oxygenmag.com.au | September 2014 |
47
Motivation
BEING 100 %
COMMITTED
is keeping me fat…
BY JOANNE PRIOR
PHOTO CREDIT SHUTTERSTOCK.COM
WHEN YOU HIT THE GYM THERE
IS ONLY FOCUSED, INTENSE
TRAINING. YOU SUPPORT THIS
WITH CLEAN EATING. YOU
DO NOT DEVIATE FROM
THE PLAN. BUT RECENTLY
YOU’VE NOTICED IT’S
BEEN HARDER TO GET
THE ENTHUSIASM UP TO
GET TO THE GYM. IN FACT,
YOU’VE STARTED TO MISS
A FEW SESSIONS. YOU’VE
ALSO NOTICED POORER
QUALITY FOODS HAVE BEEN
CREEPING INTO YOUR DIET.
YOU’VE NOTICED YOUR CLOTHES
ARE GETTING TIGHTER AND
THAT LEAN, SMOOTH MUSCLE IS
DISAPPEARING. YOU FEEL TERRIBLE.
YOU WANT TO TAKE CONTROL
AND GET BACK TO TRAINING AND
EATING WELL BUT THE DRIVE REMAINS
ELUSIVE. YOU FEEL STUCK AND YOU
DON’T KNOW WHAT TO DO.
128
| September 2014 | oxygenmag.com.au
Fuel
EAT RIGHT BEFORE AND AFTER TRAINING TO
MAXIMISE THE RETURN ON YOUR WORKOUT.
BY CAREY ROSSI | RECIPES AND MEAL PLAN DEVELOPED BY MONIQUE RYAN, MS, RD | PHOTOGRAPHY JODI PUDGE
your
Fitness
The Oxygen inbox gets flooded daily with questions like,
“What should I eat before my morning workout?” – or “in the
evenings” or “during my lunch break” – and the heedless yet
valid, “Do I really need to care? I earned that Milkybar!”
In short, yes. “If you are putting your
body through the extra effort of working
out to promote better physical fitness
and health, and to optimise the way you
look and also your emotional well-being
regarding your body, what you put in it for
fuel and nutrients does make a difference,”
says Liz Applegate, PhD, director of sports
nutrition at the University of California.
130
| September 2014 | oxygenmag.com.au
If you’ve been sticking with the Oxygen
lifestyle, then workouts should be a regular
part of your week by now. But if you aren’t
seeing results from all of those gym dates
you’ve been keeping, then it’s time to make
some tweaks to your diet by learning about
the advantages of nutrient timing. Get ready
to see results!
FOOD STYLING TERRY SCHACHT PROP STYLING MADELEINE JOHARI
When it comes to pre- and post-workout
nutrition, you’re hungry for answers.
38
Grams of protein
in this recipe.
WHAT IS NUTRIENT TIMING?
By consuming the
right foods at the
right time around
your workout, you
maximise your
body’s response to
exercise and the
use of nutrients.
45
>>
Number of minutes you
should give yourself to
digest your pre-workout
meal before skipping!
Beginners,
welcome!
Newbie exercisers or those returning to fitness should definitely focus
on nutrient timing, too. “Your body
is really trying to adapt to what you
are putting it through, so it’s even
more crucial,” says Applegate. She
adds that beginners have more lean
protein breakdown (and hence more
muscle soreness) than seasoned
exercisers. When you begin a workout regimen, you’re taxing your
muscles, which results in small
muscle tears from the resistance
that challenges your muscles during exercise. Some of that soreness
is coming from inflammation that
signals healing and recovery. “If we
look solely at protein needs during
the first 12 weeks of a strengthtraining program, they are actually
higher than those of a person who
plateaus after 12 weeks in their
training program,” she says.
2 Stalks of sliced
celery that equal
one cup. A great
daily goal!
BONUS: FOUR 5-INGREDIENT RECIPES
+Ready in 15 minutes or less!
pg. 132
pg. 133
pg. 134
pg. 135
TURN THE PAGE FOR MORE.
oxygenmag.com.au | September 2014 |
131