4weeks - Oxygen Magazine

NO. 63
THE NEXT GENERATION OF WOMEN’S FITNESS
THE NEXT GENERATION OF WOMEN’S FITNESS | LOSE FAT FOREVER | 4 WEEKS TO AMAZING ABS
4
WEEKS
ABS
to AMAZING
pg66
PO W F
ST OR RE
ER KO E
IN UT
SI
DE
!
Your
guide
to becoming
a FiTNESS
MODEL
pg82
How to
LOSE FAT
FOREVER!
STRONG
pg58
GLUTES,
STRIKING
LEGS,
5 simple moves pg72
DISCOVER
FIVE
MEET OUR
COVERGIRL
Anna
McManamey
pg36
SECRETS
to SELF-HEALING pg114
FEBRUARY 2014
EAT FAT,
BE THIN –
UNCOVERING
THE PALEO DIET
pg86
OXYGENMAG.COM.AU
AUS $8.95 • NZ $10.95
ISSN 1838-1517
06
9 771838 251001
Issue
63
on the
cover
This issue we feature on the
cover: Anna McManamey
Make up: Stacey Hutson
Photo by : Dallas Olsen
Cover Design by Dallas Olsen.
contents
Features
36 COVERGIRL EXPOSED
Discover the life and training behind
our beautiful covergirl.
58 WHY YOUR WEIGHT
LOSS DIET MIGHT BE
MAKING YOU FATTER
– Part II
Learn all about metabolic
adaptation and weight regain from
nutritional expert Layne Norton.
114 HEALING V CURING
Are you constantly plagued by
ailments? Inna Segal has five
secrets to wonderful health.
136
Training
66 ATTACK EVERY
ANGLE
Haven’t got the abs you dream
of? This four-week regime will
have you seeing six-pck in no
time!
Nutrition
86 PRIMAL PALEO PICKINGS
The ‘caveman diet’ has fast become
popular, but what exactly does it entail?
92 TROPICAL FUEL
Discover the 10 ingredients that could
be the key to curing your ailments!
72 STRONG GLUTES,
STRIKING LEGS
126THE POWER OF OMEGAS
136FITNESS ON THE FLY
Motivation
We’ve got five simple moves
to build your perfect lower
body.
Get total-body toned in 20
minutes wherever summer
takes you - all you need is a
resistance band!
We’ve all heard of them: omegas-3,
-6 and -9, but what’s the difference?
We’ve got the answer!
54 ARE YOU YOUR NUMBER
ONE FAN?
Do you think you’re ‘worth it’? If not,
it’s time to believe you are!
82 SO YOU WANT TO BE A
FITNESS MODEL? Part II
You’ve got your goal, now it’s time to
find the perfect team for support.
100FIND YOUR FLOW
Do you feel like you’re constantly
paddling upstream? Reaching your
goals doesn’t always have to be a
struggle.
4
| February 2014 | oxygenmag.com.au
126
58
every issue
PHOTO: MICHAEL TABBAN
48 118
6HOT AIR
Your editor sums it up every issue
8 STAFF, CONTRIBUTORS AND
ADVISORY BOARD
10REVIEWS
12MAILBOX
16FAT LOSS
Our covergirls answer your most asked
questions!
32NEAT THINGS
34BABEWATCH
We choose one sexy fella each issue for
your viewing pleasure.
36COVERGIRL LIFE
Find out more about our covergirl
48BODY TRANSFORMATION
100 MIND COACH
112
112 HOLISTIC LIVING
118 FIT FOR TWO
139 EXHALE
140 FUTURE OF FITNESS
You could be next!
142 INTERNATIONAL PROFILE
oxygenmag.com.au
| February 2014 |
5
COVER GIRL
ANNA MCMANAMEY
“BE the person
YOU
want to meet!”
BY OLIVIA AMOURGIS I PHOTOGRAPHY DALLAS OLSEN
MEET
ANNA MCMANAMEY.
A JOURNALIST,
TV PRESENTER,
FITNESS MODEL,
LIFESTYLE COACH,
PERSONAL TRAINER,
GROUP FITNESS
INSTRUCTOR…
AND
OXYGEN’S LATEST
COVERGIRL!
36
| February 2014 | oxygenmag.com.au
Training
Fitness
On The Fly
Fitness Model Kirri Wood
Images by Dallas Olsen.
Hair & makeup by Tegan
Woodford.
Pants by Leeshy Loo
There are no
excuses for
skipping a
workout while
you’re travelling!
Get total-body
toned wherever
the summer takes
you – and do it in
just 20 minutes!
136
Kirri was always active as a child
and was particularly mad about
horses. She was fortunate to have
horses in her life for all of her
teenage years. After missing out
on an entry to university to study
Physical Education, Kirri instead
completed a Cert III and IV in
fitness.
Whether you’re on the road for
a summer break or travelling for
work, this is the perfect workout
to take with you! This program,
which uses both compound
and single-joint movements for
maximum results, can be done
anywhere, anytime. Whether it
is indoors, outdoors, in a hotel
room or at the local park – you
can now work out just as effectively as if you were at home or
at your gym.
Before you disagree on the
effects of resistance bands compared to dumbbells, consider
this: because you’re working
against the tension of the band
and not against gravity, bands
offer continual resistance
About 18 months ago she decided
to enter a physique competition at
the Victorian titles and came 2nd.
During 2013 Kirri competed at
six events as a fitness model and
placed at each one. Most recently,
she won the Brisbane Health
and Fitness Expo Fitness Model
Search.
throughout your entire range
of motion. Your muscles understand they’re working with
resistance, but they have no idea
whether you are using a band
or dumbbells. As a result, they
will respond with increases in
strength and size either way.
A Danish study conducted on
women found that exercises performed with free weights and
bands with similar resistances
result in equally high levels of
muscular activity.
The best bit? Resistance bands
are lightweight, cheap and can
fit perfectly in your hand luggage! Not convinced? Try this
workout and you’ll be jumping
on the ‘band-wagon’ in no time!
SETS AND REPS
1. Squat and press:
a. Light/medium band
b. 15 reps
2. Balancing triceps
extension:
a. Medium band
b. 15 reps per arm
3. Chest press and flye:
a. Medium band
b. 12 reps
4. Lunge with curl:
a. Medium band
b. 15 reps per arm
5. Deadlift with row:
a. Medium/heavy band
b. 12 reps
6. Torso rotation: a. Medium/heavy band
b. 12 per side
| February 2014 | oxygenmag.com.au
OxygenWomensFitness
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OXY
Nutrition
GIVE YOUR
MUSCLES A
REFRESHING DIP.
BOOST YOUR
TRAINING RESULTS
WITH ENERGISING,
REPAIRING FRUIT.
BY NANCI S. GUEST, MSC, RD
PHOTOGRAPHY GEOFFREY ROSS
TROPICAL
is when you’re poolside on
summer vacation then it’s
time to head to your local
supermarket. You may be
missing out on a surprising
muscle builder: tropical
fruits. It’s peak season now
and that’s a huge plus for a
hard-training gal like you.
As you know, protein
(amino acids, specifically)
is essential for muscle
recovery and repair.
10
92
(That’s probably why
you diligently gulp down
a protein shake after a
workout, right?) But that
isn’t all you can do. In fact,
muscles need more than
just protein if they are to
recover fully and perform
maximally. And the
harder you work, the more
nutrients you’ll need for
maximum recovery. That’s
where these antioxidantrich fruits can help.
CHERRIES.
Not the ones in
your cocktail, but fresh cherries
can help reduce muscle soreness after
exercise, according to the American College
of Sports Medicine. This is due to their
natural anti-inflammation power derived
from antioxidant compounds called
anthocyanins, which also give cherries
(and all red fruits) their bright colour.
TRY IT: A cup of cherries with
a side of low-fat yoghurt as a
pre-workout snack.
| February 2014 | oxygenmag.com.au
OxygenWomensFitness
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WEIGHTS ISTOCKPHOTO
If the only time
you eat pineapple
<<
FUEL
Mind coach
This is not about teaching you
to go with the stream because
you have no choice; this is
about asking the question and
helping you answer it. Are you
going toward what you want
willingly, or are you going to
continue to paddle upstream?
The choice of which direction
you are going to move in is
yours - in every moment.
Find Your
Flow
H
ere is a simple
idea: why
not go with
the current
instead of
fighting against it? But then
you might say: “Struggle and
hard work is the only way to
get what you want.” That’s
crazy! Here is the important
point: NOTHING YOU WANT
IS UPSTREAM - ever!
Every bit of struggle and determination, all that “I am going
to heal myself”, “I am going to
fix this”, “I am going to make
this better”, has you focused
upstream. What I want is for
you to feel the ease of letting
go of that struggle. You don’t
even have to turn your boat
around and begin paddling
downstream - just let go of the
oars (struggle) and the current
will turn you automatically!
Do you have the belief that you
have to experience extreme
difficulty and hardship to get
what you want? I know I once
did, but it doesn’t have to be
that way.
How come? Well, eventually
you come to a point where you
are exhausted, overwhelmed,
fed up and have an epiphany
that it shouldn’t be this hard.
What if it was easy? Armed
with this new concept, you can
Do you have the belief that you have
to experience extreme difficulty and
hardship to get what you want? I
know I once did, but it doesn’t have to
be that way.
Photo credit SHUTTERSTOCK
Life is like taking a
trip on the river and
reacting to the flow.
It is always about the
FLOW. The problem
is, most people take
their boat down to
the river, put it in
the water and then
they invariably turn
it upstream and start
paddling hard against
the current. It never
occurs to them to go
downstream - they
think they have to
struggle to have what
they want.
By Jen Atkins
100
| February 2014 | oxygenmag.com.au
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