44 yrs young - Oxygen Magazine Australia

NO. 70
THE NEXT GENERATION OF WOMEN’S FITNESS 2014 OXYGEN COVER GIRL COMPETITION ISSUE
THE NEXT GENERATION OF WOMEN’S FITNESS | OXYGEN COVER GIRL COMPETITION 2014 | WHY YOU NEED TO CHEAT
STUNNING
STRONG
& SLIM
W
OR P GE
KO LY T
UT OM YO
PO ET UR
ST RIC
ER S
IN
SI
DE
!
44 YRS
YO& UNG
FA
BULOUS
MEET OXYGEN
COVER GIRL
WINNER
P98
YOUR
FAVOURITE
TREATS
DANIELLE
APPI
Made
Clean
P30
Hedgehog slice
Sticky date pudding
Peanut butter
slice P58
WHITTLE
YOUR
T
S
I
A
W
POWER UP,
LEAN OUT
Maximise your
fat-burning potential
P132
OXYGENMAG.COM.AU
ISSN 1838-2517
P44
NOVEMBER 2014
BLOATED? NO ENERGY? SUGAR CRAVINGS?
Your digestive system could be to blame
P94
9 771838 251001
04
Issue
70
30
on
the cover
This issue we feature on the cover: Danielle Appi
Photo by Dallas Olsen
Hair & make-up by Lisa Lee & assistant Shannon Jennings
Cover design by Leo Costa Leite
CONTENTS
Features
Features
30
2014 OXYGEN COVER
58 GIRL
ARECOMPETITION
YOU PUSHING
50
If you have a naturally athletic
TRAINER
TOmean
THEyou
CURB
build,
it doesn’t
don’t
If
these
12
trainer
behaviours
need to exercise or eat well. To
sound
it might
get
yourfamiliar,
best body,
read on.
be time to move on.
BREAST CANCER – YOUR
130TREATMENT
FEAST ANDOPTIONS
STAY FIT
With
October being
A full-course
dinnerAustralia’s
menu to
Breast
Cancer
Month,
keep you
leanAwareness
and laughing
it’s
a good
to recognise and
with
your time
girlfriends.
understand the options available
to conquer this devastating illness.
Training
Training
34 SET
KILLER
BICEPS
68
YOURSELF
UPNOW
FOR
workout for better
biceps.
STUNNING
QUADS
Are you bored of squats and
66 lunges
TIGHT,
FIRM
butFIT
still &
want
amazing
86
58
TOOtheHARD?
Meet
amazing women you
Make
your dedication
were upsure
against,
and our pick of
to
fitness
is
for
the beautiful working
bunch, Danielle
Appi.
you, not against.
KNOW YOUR BODY TYPE
PART II:TO
MESOMORPH
100–WHEN
KICK YOUR
64
Nutrition
Grab We
yourhave
girlfriends
and carve
legs?
your solution!
some gorgeous glutes!
SMOULDERING SHOULDERS
seeing the results
92 Not
SUPERSETS
FORyou’re
looking for? Learn how to
STUNNING SHAPE
target your delts for balanced
Sculpt amazing shoulders and a
and strong shoulders.
beautiful back with fitness sistas
132 POWER
OUTGowans.
Melissa LeUP,
ManLEAN
and Alicia
Want to amp up your workout
and optimise your fat-burning
potential? It’s time to grab
a pair of battle ropes.
INDULGE YOUR
CLEAN SENSES
Hedgehog slice, sticky date
puddings and peanut butter slice.
They’re usually naughty, but these
recipes are nothing but nice!
74
WHY YOU NEED TO CHEAT
Do you view cheating as
‘bad’? What if it was actually
good for you? Discover
the research behind it.
94
ARE YOU GETTING THE
MOST FROM THE FOODS
YOU’RE EATING?
Do you have a nutritious diet and
do regular exercise but still
have low energy, bloating
and sugar cravings?
Your digestive system
may be the cause.
STRESS
LESS,
Motivation
82
TIME FOR A DECISION
Are you at a crossroad in your
life? Making a decision is never
easy, so we’ve got some top tips
for effective decision-making.
114 7 WAYS TO IDENTIFY & LET
GO OF YOUR INNER EGO
Do you find yourself constantly
seeking approval from an
outside source? Don’t let your
inner mean girl keep you from
being the best you can be.
126 DO YOU KNOW YOUR ‘WHY’?
Do you struggle to reach your
goals? By uncovering your ‘why’
you can understand what truly
motivates, inspires and drives you.
50
DISCOVERE
TH
W
O
P ER
OF THE
RE
WHAT WEIN
G
K
WE LOO
FOR?
MIND
SO
FIT
ESH
xxx
YONUT
F R LTHY
WA E A
HEA
L
NATURT-ADOOR
TO B
FITNESS
MODEL?
GIRL-NEX
58
34
.AU
MAG.COM
OXYGEN
• NZ $10.95
AUS $8.95
8-1517
ISSN 183
06
116 110
251001
9 771838
GETTINGAOGNE
ST
THE WORLD
EVERY ISSUE
78
6
HOT AIR
Your editor sums it up every issue
8
STAFF, CONTRIBUTORS AND
ADVISORY BOARD
12 MAILBOX
16 COVER GIRL SECRETS
Our cover girls answer your mostasked questions!
27 NEAT THINGS
28 BABEWATCH
We choose one sexy fella each
issue for your viewing pleasure
30 COVER GIRL PROFILE
Find out more about our
cover girl
112 FIT FOR TWO
116 HOLISTIC LIVING
132
140
144 FUTURE OF FITNESS
You could be next!
Cover Girl Profile
The Power
to change
BY OLIVIA AMOURGIS | IMAGES BY DALLAS OLSEN
HAIR AND MAKE-UP BY LISA LEE & SHANNON JENNINGS
“ONE OF MY GOALS THIS YEAR WAS
TO STEP WAAAAAY [SIC] OUTSIDE
MY COMFORT ZONE AND ENTER A
COMPETITION THAT I HAVE LAUGHED
AT THE THOUGHT OF, WHILE A LITTLE
GIRL INSIDE MY HEAD WHISPERED,
“WHY NOT?”” DANIELLE WROTE ON
INSTAGRAM. “I DECIDED THIS YEAR TO
GIVE THAT LITTLE GIRL A VOICE AND
BELIEVE THAT WOMEN OF MY AGE
CAN STILL BE RELEVANT, ATTRACTIVE,
INSPIRATIONAL…”
W
ithout another thought, Danielle allowed
that youthful girl to encourage her out
of her comfort zone and nudge her into
a world that couldn’t ignore her beauty, strength and
significance.
The 44-year-old personal trainer and group fitness
instructor has the natural beauty, sincere personality,
undeniable dedication to health and fitness, and true
go-getter attitude that defines what being an Oxy girl
is all about. But, like all of us, Danielle admits that
deep down there is as an insecure girl wondering what
the world will think of her. Little by little that girl has
found a bout of confidence. She used to be the woman
who said, “I could never do that,” but over the last year
she’s had a change of heart; her “never” has become an
30
| November 2014 | oxygenmag.com.au
PROUDLY
SPONSORED BY
Cover Girl Profile
unrelenting “why not?” and
with that Danielle set out on
a journey to become the 2014
Oxygen Cover Girl.
So what holds so many
women back from chasing
their dreams? Is it the reality
of working harder than
you ever dreamed possible;
striving, failing and getting up
again, and again, and again?
Have you fallen too hard too
many times to take another
plunge? Have you settled
for a ‘comfortable’ life? Or
maybe your family and life
commitments leave you with
no ‘me’ time?
You have no doubt learnt
that life only defeats you if
you allow it to; you’re wiser,
more experienced, resilient
and understanding than you
were 10, 20, 30 years ago. No
longer do you believe you’re
‘indestructible’, but I promise
you, you’re capable of far
more than you believe. More
importantly, though, you’re
more deserving than you
realise.
“The greatest gift you can give
those you love, and who love
you, is the happiest, healthiest
version of you possible,”
Danielle says.
“So if you are not happy
with your shape, your
fitness level, or anything,
you must understand that
it is 100 per cent within
your power to change it.
You make the choices, you
determine the outcome.”
And with that, Danielle not
only set out to become an
Oxygen cover girl, she took her
commitment, determination
and dedication to another
level, embarking on a fourmonth journey to the INBA
stage. As someone who is
more than willing to share
her personal experiences to
help women improve their
lives, this journey was one she
kept very close to her heart.
Danielle needed her mind
to be focused; she needed no
negativity from the ‘doubters’,
but most importantly, she had
nothing to prove to anyone
other than herself. With a top
10 call-out, Danielle could not
be prouder of her results – she
achieved exactly what she set
out to do: train hard, banish
excuses and enjoy every step of
the way.
The mother of two beautiful
girls and wife to the love of
her life has been inspired by
women such as Tosca Reno,
Lesley Maxwell and Sarah
Camryn to push herself, dream
big and believe that anything
is possible. They’re
women who never
accepted any of
the excuses that
could have held
them back;
they juggle
careers, family life and children
yet consistently prioritise their
health and wellbeing. As all of
these women know, creating a
dream life, career and figure is
no easy feat, but when you take
charge of your life direction
and accept the challenge, lifelong results are undeniably
possible.
“My belief is simple: there
are no easy, simple, quick
short-cuts,” Danielle says.
“It will take hard work,
discipline, commitment
and consistency. But if you
truly want to make life-long
changes, all of these things
are required. No short-cuts,
pills, potions or shakes will
get you there and keep you
there for life.”
Danielle believes that as
women, mothers, sisters and
daughters, we need to release
the guilt associated with doing
things for ourselves. Taking
time to work out, slipping into
a bath or going for a long walk
along the beach should not be
negotiable. Just like sleeping
and eating, ‘me’ time plays an
important role in keeping you
happy and healthy. Perhaps
like Danielle you
love going
camping,
with a good magazine … when
was the last time you did any of
the above?
Make time this weekend to
prioritise your health and
wellbeing, be inspired by
Danielle to step out of your
comfort zone by setting a
goal that scares you, or better
yet, terrifies you. Challenge
that insecure girl living deep
inside you and chase the dream
that’s been lurking under your
skin for as long as you can
remember. If your heart is
screaming “go for it”, my only
question for you is: “why not?”
TURN THE
PAGE FOR
MORE.
>>
wandering
through the
Sunday farmers
markets, getting
coffee with your
girlfriends or relaxing
Beauty secret
Moisturise your body
every time you step
out of the water.
EVERY. TIME.
PROUDLY
SPONSORED BY
oxygenmag.com.au | November 2014 |
31
y forever by
Stay fit and health
’s little treats.
YOU
* WHY
NEEDTO
CHEAT
giving in to life
BONUS CHEAT RECIPE
BY JENNIFER SYGO, MSC, RD
– or five? But what
if cheating was
actually somehow
good for you? What
if taking a break from
discipline can actually
help you in the long
run? It might seem
counterintuitive,
but there is scientific
evidence that relaxing
the rules occasionally
can improve your
chances of staying fit
and healthy for life.
What’s more, it can
also help you feel
better about your
body, and reduce
your likelihood of
developing a negative
relationship with food.
IF YOU’RE LEANING OUT FOR A BIG EVENT,
SWAP FULL-FAT MILK IN YOUR LATTE FOR SKIM MILK.
74
| November 2014 | oxygenmag.com.au
HOW CAREFUL CAN YOU BE?
For years,
researchers have
studied the effects
of what is known as
dietary restraint on
eating habits and
weight. Put simply,
dietary restraint
means consciously
watching what
you eat and
trying to say no to
temptation –think:
you always politely
saying “no thanks”
to your colleague’s
cupcake offerings.
The results from
the studies have
shown that
dietary restrainers
tend to have a
more sluggish
metabolism and
higher levels of
cortisol, that nasty
stress hormone
that tells your body
to hold on to fat.
What’s more,
research reveals
that dietary
restraint appears
to be a potential
trigger for
overeating. In a
study conducted
by researchers at
the University of
Toronto, restrained
and unrestrained
eaters were both
CHEESE PHOTO ©MICALLO/VEER LATTE PHOTO ©AJA/VEER
CHEATING. Whether it’s in sport,
relationships or life, the word itself almost
always carries a negative, even hurtful,
connotation. And when it comes to meeting
your fitness goals, cheating – on your diet,
your workouts, your food journals – can feel
like a betrayal to yourself. Why work
so hard, if you’re only going to undermine
your efforts with a cookie, or two
‘‘
more cookies than
anyone else in the
study.
It seems to all boil
down to what has
come to be known as
‘the dieter’s mindset’:
an on-again, off-again
eating cycle that
begins with a plan
to eat perfectly, but
falls to the wayside
as soon as the
person feels they
have deviated from
the plan. In the end,
restrained eaters tend
to consume more
calories when they
open the proverbial
door – even just a
crack – to forbidden
foods. Overeating
on the weekends is a
prime example of this
mindset.
HOW CHEATING CAN HELP
then enjoying a
planned cheat meal
or a favourite snack
should not do too
much damage to
your diet as a whole.
While some people
prefer to enjoy a
small treat every day
(hello full-fat latte!),
others do fare better
by having just one
‘free’ meal per week.
It may just take an
extra glass of wine or
a dessert when you
go out socially to sate
your need to cheat.
Now, how
often you choose
to indulge depends
on a few variables,
including your
personality, your
goals and the types
of foods that you
tend to crave. For
example, if you are
weeks away from
your first fitness
competition, then
keeping cheats to a
bare minimum is
probably best. On
the other hand, if
it’s a regular day
or a regular week,
As for the size
of the cheat you
can afford, that also
depends on a few
factors. We know
that cutting calories
can help you lose
weight, but being
too restrictive for
too long can actually
slow down your
progress by making
it difficult for your
body to build lean
muscle, which helps
you burn more
calories at rest. If you
know that you
Non-fat lattes. Not
A CLEAN-EATING LIFESTYLE LETS YOU
CHEAT SO YOU DON’T GO BANANAS!
Red wine. We’re not
WHAT THE TRAINERS THINK
I think it’s a great reward system to keep you going, because you’re not
always sacrificing. If your metabolism is high, your body knows how to
delegate those calories and store them as glucose in your liver and muscles.
And you know what? You’ll actually
work out well the next day.
– ANDREA ORBECK, PT, NASM
CLEAN
EATS THAT
TASTE LIKE
CHEATS
Make no mistake:
Striking a balance
that works for you is
key to avoiding the
pitfalls of eating too
perfectly. Just like
you need to build
rest and recovery
into your workout
routine in order to
promote muscle
growth, finding a
way to enjoy some
of your favourite, or
even forbidden, foods
in moderation is an
important tool for
keeping you on track
in the long run.
‘‘
BANANA PHOTO GEOFFREY ROSS WINE PHOTO ©YUROK ALEKSANDROVICH/VEER ANDREA HEAD SHOT ALI VOSOUGH
deprived of chocolate
for seven days. At the
end of the test period,
the restrained eaters
not only reported
more intense cravings
than unrestrained
eaters, they also
consumed more
chocolate when the
restriction was lifted.
More recently, the
same research team
fed restrained and
unrestrained eaters a
slice of pizza, followed
by an unlimited
amount of chocolate
chip cookies, which
they were asked to
sample for taste. The
restrained eaters
not only ate more
cookies than their
non-restrained
counterparts, but
those who were given
what they thought
to be a larger slice
of pizza ate more
cookies than anyone!
As it turned out, the
pizza slices were
actually the same size,
yet the restrained
eaters who ate what
they thought was the
larger slice felt guilty
enough that they
responded by eating
ice cream tastes
good. And when it
comes to cheating,
sometimes nothing
can replace the real
thing. But if you’re
looking for foods
that feel like a cheat,
but can still fit with
a clean lifestyle, try
any of these:
Dark chocolate. Rich
in antioxidants, this is one
of those naughty-but-nice
foods that can help you
fight disease while you get
your sweet fix.
only does a non-fat
latte provide you with
muscle-building protein
and bone-building
calcium, but the coffee
itself is a significant
source of antioxidants
and magnesium, both
important for healthy
hearts and muscles.
Full-fat cheese. We
know that too much
cheese can derail the best
training plans, but recent
research suggests that
full-fat dairy may not be
as hard on your heart as
once thought. Just make
sure to really savour 30
grams or so of the good
stuff, as opposed to
adding it as a calorie-laden
topping on everything.
trying to give you an
excuse to turn into a lush,
but there is ample evidence
that those who enjoy an
occasional glass of wine
tend to be healthier than
those who abstain.
Frozen banana
shake. Take one frozen,
overripe banana and
blend it with a cup of milk
and you will be amazed
at how much it tastes
like ice cream.
oxygenmag.com.au | November 2014 |
75
Motivation
Time
for a
Decision
BY GEOFF EDWARDS
ARE YOU FACING A BIG
DECISION IN YOUR LIFE
RIGHT NOW? MAYBE
YOU’RE STARTING A NEW
BUSINESS, CHANGING CAREER,
DECIDING WHEN TO COMPETE
NEXT OR COMMITTING TO A
RELATIONSHIP. WHILE IT MAY
NOT TAKE LONG TO MAKE THE
ACTUAL DECISION, SOMETIMES
THE LEAD-UP TO MAKING THAT
DECISION CAN BE A VERY LONG
AND HARD PROCESS, LEADING
TO PROCRASTINATION AND A
LOSS OF ENERGY. The decisionmaking process is not always
easy and no matter how many
tricks you have up your sleeve
you're bound to lose a little sleep
over the big decisions. If you're
really struggling I have a few
techniques to make the process a
little easier as you work through
all the possibilities.
82
| November 2014 | oxygenmag.com.au
Motivation
“It is in your moments of
decision that your destiny
is shaped.”
– Anthony Robbins
At the moment
Big decisions can
cause serious stress
in your life. Buying
a house, getting
married, moving
across the country,
quitting your job,
or just deciding
what movie to
see can all drain
your willpower.
Ask yourself the
following questions
to help you reflect
on past situations:
• Do you spend a long time
making a decision?
• Do you sometimes have an
insight and then talk yourself
out of the decision?
• Do you feel you have to work out
decisions all on your own?
• Do you feel drained after making
a decision?
• Has the time spent making
a decision resulted in lost
opportunities?
PHOTO CREDIT SHUTTERSTOCK.COM
So how is your
decision-making
ability right now?
Some people put off
making decisions
by endlessly
searching for
more information
or getting other
people to offer them
recommendations.
Others resort to
decision making
by taking a vote,
sticking a pin in
a list or tossing a
coin. As an exercise
it is good to relax,
sit back and reflect
on some of the
important decisions
you have made in
your life to see what
you have learnt
from them.
If you have
experienced any of
these difficulties
with decision
making, maybe it is
worth considering
new alternatives.
It is important to
remember that if
we keep doing the
same thing, we
cannot expect a
different outcome!
Decision-making
perceptions
Sometimes the
fear of failure
can prevent us
from making a
decision and taking
action. This fear
can be a result of
past experiences,
ranging from
childhood through
to mistakes we
have made in our
adult lives. It's
almost impossible
to go through
life without
experiencing some
kind of failure.
People who do so
probably live so
cautiously they
go nowhere. Put
simply: they're not
really living at all.
The wonderful
thing about failure
is it's entirely up to
us to decide how to
look at it. It's easy
to find successful
people who have
experienced failure;
Branson said, “A
lot of individuals
spend too much
flapping about not
making decisions”
and “Success
founded on failures
is an essential
ingredient”.
for example,
Michael Jordan is
widely considered
to be one of the
greatest basketball
players of all time,
yet he was cut from
his high school
basketball team
because his coach
didn't think he had
enough skill.
Our mindset can
play a key part in
relation to fear and
decision making;
we can choose to be
afraid or choose to
let go of fear when
making a decision.
In addition, if
we accept that
failure is a part
of our learning
experience, we will
move on to bigger
and better things.
We can build into
our mindset and
business culture
that failure is a
way of learning.
As Sir Richard
Another important
aspect is to consider
that decision
making is an
emotional process.
Firstly we must
appreciate that
our emotions can
greatly skew our
decision-making
ability. It does
this by narrowing
our perception of
available options
and solutions. We
tend to see ‘no way
out’ of situations
when our emotions
get the best of us.
While we may
have many choices
and options, our
emotions and
feelings may make
it seem like you’re
trapped. This is the
potential power of
negative emotions
and it is important
to separate yourself
from any emotional
situation that can be
occurring.
TURN THE
PAGE FOR
MORE.
>>
oxygenmag.com.au | November 2014 |
83
Training
GAINING MOMENTUM
No longer just for jumping, ropes
are gaining popularity in gyms
across the globe. You may have
seen contestants use them on The
Biggest Loser, or witnessed their
results in the form of
Cameron Diaz's tight pipes!
132
| November 2014 | oxygenmag.com.au
Training
BURN 300 CALORIES
before breakfast!
Amp up your workout and optimise your
fat-burning potential with battle ropes.
BY LARA MCGLASHAN-VOLZ, MFA, CPT | PHOTOGRAPHY PAUL BUCETA | MODEL NICOLE CHAPLIN
POWER
UP, Lean
SHOT ON LOCATION AT STRENGTH-N-U, SCARBOROUGH, ONTARIO, CANADA
t
u
O
Cowboys use them in attempts to
capture cattle. Climbers rely on their strength as
they scale rock faces. Even camp councillors know the
worth of a rope, dispensing teams of children to tug and
pull at each end. Who would ever have thought that a
measly rope could do so much?
oxygenmag.com.au | November 2014 |
133