Oxygen - June 2016 USA

Transcription

June
2016
Your
Training
18
The Ultimate
Oxygen
Challenge 2016
Now’s your chance to get in
your best shape ever (and
get a shot at the cover)!
Kettlebell
Power!
How to do
popular
moves right
62
27
One-on-One
Let Oxygen be your
personal trainer.
Peachy!
Feed your
muscles with
our smoothie
recipe.
44
Your
Health
38
Health News
28
News you can use.
The latest scoop.
Mind & Body
News
Fitness News
50
A New Angle
on Abs
Train your core with
innovative exercises.
62
The Ultimate
Kettlebell
Blueprint
40
Put motivational self-talk
on your side.
76
Are You an
Emotional Eater?
If you struggle with overeating, this expert advice is
for you.
Do popular moves perfectly.
72
Take Your
Workout to the
Next Level
Warm up the smart way to
start your next session right.
over hallenge P. 18
C
e
h
t
n
C
O
Oxygen
ate
ck! Ultim
z It’s ba
ter P. 48
over fas
c
e
r
to
s
z 6 way
0
abs P. 5
od P. 70
flab into
n
r
u
T
z
simple fo
e
n
O
:
petite
l P. 72
your ap
ext leve
z Curb
t to the n
u
o
k
r
o
your w
z Take
utt P. 80
better b
,
s
g
le
t
z Tigh
ft):
On Ashley (le
istin Turner •
makeup by Kr
n clothing
d
ow
an
r
ir
he
:
Ha
ht)
•
(rig
nsen
On Christmas
by Cory Sore
Cover photo
giani shorts •
, Elisabetta Ro
Champion top
4
› OXYGENMAG.COM . JUNE 2016
80
You Don’t Know
Squat!
Try these variations on the
classic leg exercise.
In Every Issue
11
Advisory Board
12
In the Moment
14
Editor’s Letter
48
Fit Gear
INGRO
T
S
TA HUR
T
C
EA D
GR STE
O
FR
Erin Stern
LOW FAT - NO ADDED SUGAR
Nutritional Highlights Per Ser ving:
150
CALORIES
1
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SAT FAT
g
PROTEIN
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44% DV
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g
SUGARS
Available at:
SERVINGS
June
2016
Nutrition
& Fat Loss
34
Nutrition News
We feed your need to know
what to eat.
42
Fat Loss News
The latest research on
getting lean.
44
Shake Up Your
Day
Sip a protein smoothie to
feed your physique.
areom
h
S
s
’
t
Le oxygenmag.c
8
back
d
16 feceontributors
17 oxygenexhale
98 #
46
Smart Snacking
48
6
50
Oxy
Voices
88
Mom Up!
Good news about exercise
and motherhood.
89
How She Fuels
Satisfy your sweet tooth
with this healthy recipe.
Vegan yogi Koya Webb
believes in living life to the
fullest with fitness.
56
90
Who needs an expensive
juice bar? Make your own
nutrient-dense juice at
home!
Darla Andrews balances
being a mom of five with an
intense training program.
Get Juiced!
70
Get R&R
Use downtime
to build yourself back up.
Core Envy!
Target your
abs.
Put a Lock on
Your Appetite!
Curb your hunger with
barley.
Supplements
94
Supplement Review
A look at some of the latest products.
Success Story
91
Success Story
Jessica Parsell is legally
blind, but she still has a
vision for how to achieve
her best self.
92
Future of Fitness
We hear from the rising
stars in fitness.
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ontheweb
.com
cial:
Let’s get so
tag
Post, pin, us.
and tweet to
We want h
it
connect we!
you onlin
Now on oxy
genmag.co
Go to our w
e
m
b
si
te
fo
r up-to-the
health and
-m
fi
moves and tness, plus we post n inute news on
of what we recipes every day! Heew workouts,
re
have in cyb
erspace in Ju’s a small taste
ne.
Ultimate
Oxygen
Challenge
is back!
The Ultimate Oxygen
Challenge is back for 2016
with new coaches, new
detailed workouts, new nutrition plans and another shot at
winning an Oxygen cover!
The Ultimate Oxygen
Challenge is a daily in-depth
training and nutrition program delivered via video.
Coaches Christmas Abbott
and Ashley Kaltwasser developed their own programs
based on their individual
fitness philosophy. You can
choose a team or follow both
programs! Go to oxygenmag
.com/oc2 for details.
Will you be #TeamChristmas
or #TeamAshley?
The Challenge is on! #oc2
#oxygenchallenge
-------
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8
PHOTO BY CORY SORENSEN
#Oxyg
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Whethe your fitness in
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JUNE 2016 y ISSUE 200
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Staff re:
sha arents,
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how for fit
time
GROUP PUBLISHER
Cheryl Angelheart
GROUP BRAND DIRECTOR
Alexander Norouzi
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EDITOR-IN-CHIEF Diane Hart
I don’t exercise
like I should, but
I try to walk every
day with my family and our new
puppy.
EDITORIAL
MANAGING EDITOR Maura Weber
FITNESS EDITOR Lara McGlashan
COPY CHIEF Jeannine Santiago
WEB EDITOR Maureen Farrar
SPECIAL PROJECTS EDITOR Vicki Baker
ART
ART DIRECTOR Claudia Monje
ART DIRECTOR Tara Thompson
PRODU CTION
PRODUCTION MANAGER Patrick Sternkopf
VIDEO AND PHOTO EDITOR Richard Alexander
VIDEO AND PHOTO EDITOR Josh Brumfield
I have found the
best way is to
wake up really
early while everyone is still asleep
and go to the
gym.
SAL ES & MARKETING
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGER Julie Stone
I go to the gym
ADVERTISING ACCOUNT MANAGER BJ Ghiglione
on my lunch break
MARKETING MANAGER Laureen O’Brien
so I can spend time
with my kids after
A/R MANAGER Alice C. Negrete
work.
CONTRIBU TORS
Michael Berg, Erin Calderone, Sarah Tuff Dunn,
Ronnda Hamilton, Nancy J, Matthew Kadey, Jerry Kindela,
Peter Lueders, Linda Melone, Myatt Murphy, Robert Reiff, Tosca Reno,
Elisabetta Rogiani, Jessie R. Shafer, Cory Sorensen,
Michelle Basta Speers, Steven Stiefel, Joe Wuebben
Efrem Zimbalist III EXECUTIVE CHAIRMAN
Andrew W. Clurman PRESIDENT & CEO
Brian J. Sellstrom EXECUTIVE VICE PRESIDENT & CFO
Patricia B. Fox EXECUTIVE VICE PRESIDENT OF OPERATIONS
Kim Paulsen VICE PRESIDENT GENERAL MANAGER
Nelson Saenz VICE PRESIDENT OF IT
Kristy Kaus VICE PRESIDENT OF RESEARCH
Oxygen is printed monthly in the U.S.A. © 2016 by Cruz Bay Publishing, Inc. All rights reserved. Reproduction in
whole or in part without permission is strictly prohibited. The information in Oxygen is for educational purposes only.
It’s not intended to replace the advice or attention of health care professionals. Consult your physician before
making changes in your diet, supplement and/or exercise program. OXYGEN, 24900 Anza Dr., Unit E, Santa Clarita, CA
91355. Toll Free: (800) 951-2259
Oxygen (ISSN 1095-7073) is published twelve times per year (2016 Cover Dates: #195 Jan, #196 Feb, #197 Mar, #198 Apr,
#199 May, #200 Jun, #201 Jul, #202 Aug, #203 Sep, #204 Oct, #205 Nov, #206 Dec) by Cruz Bay Publishing, Inc., an
Active Interest Media company. Advertising and editorial offices at 24900 Anza Drive, Unit E, Santa Clarita, California
91355. The known office of publication is 5720 Flatiron Pkwy, Boulder CO 80301. Periodicals postage paid at Boulder,
CO and at additional mailing offices. POSTMASTER: Send address changes to Oxygen, P.O. Box 420235, Palm Coast,
FL 32142-0235. Subscription rates in the United States are one year $24.97. Canada: $39.97. Foreign: $54.97 (US funds
only). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be
accompanied by a stamped, self-addressed return envelope. Vol. 19, No. 6. Printed in the United States by RR Donnelley,
Strasburg, VA. Copyright © 2016 by Cruz Bay Publishing, Inc. All rights reserved. This publication may not be reproduced,
either in whole or part, in any form without written permission from the publisher.
advisory board
EXERCISE PHYSIOLOGY
Cedric X. Bryant, Ph.D., FACSM
Chief science officer, American Council
on Exercise
Tom Holland, MS, CSCS
Exercise physiologist certified by ACSM,
NASM and ACE, author of Beat the
Gym (HarperCollins, 2011) and an elite
endurance athlete
Len Kravitz, Ph.D.
Exercise physiologist and coordinator
of exercise science at the University of
New Mexico
FITNESS & TRAINING
Mindy Mylrea, FitFlix Productions
Fitness consultant, international presenter
and author
Sara Kooperman, CEO SCW
Fitness Education and Les Mills Midwest
and a lecturer for the American Council
of Sports Medicine and National
Academy for Sports Medicine
Jim White, RD
National spokesman for the Academy of
Nutrition and Dietetics, ACSM Health and
Fitness specialist, and owner of Jim White
Fitness & Nutrition Studios
Cathy Savage, Cathy Savage Fitness
Competitive Figure and Fitness coach
and choreographer
NUTRITION
Susan M. Kleiner, Ph.D., RD, FACN,
CNS, FISSN
Sports nutritionist, president of High
Performance Nutrition and author of
Power Eating (Human Kinetics, 2013)
Heidi Mochari-Greenberger, MPH, RD
Director of nutrition, Columbia Center
for Heart Disease Prevention, New York
Presbyterian Hospital
Tosca Reno, BSc, BEd, NTP
Motivational speaker and presenter
and author of The Eat-Clean Diet series
(Robert Kennedy Publishing, 2007) and
The Start Here Diet (Ballantine
Books, 2013)
Monique Ryan, MS, RDN
Chicago-based sports nutritionist and
author of Sports Nutrition for Endurance
Athletes (VeloPress, 2012)
MIND/BODY & NATUROPATHY
Stephanie Bot, PsyD, CPsych
Clinical psychologist and psychoanalyst
and a clinician, educator and writer
Julie Chen, BSc, ND
Licensed practitioner of naturopathic
and homeopathic medicine
SPORTS MEDICINE
Jennifer Solomon, M.D.
Board-certified in physical medicine and
rehabilitation, fellowship-trained in spine
and sports medicine, and a clinical
instructor at Weill Medical College of
Cornell University
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sometimes course,
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to make waou have
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— ANONYM
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Stay in touch,
DIANE HART
HIEF
EDITOR-IN-C
nmag
@dianeoxyge
On set with OC2
Coaches: Ashley
Kaltwasser
and Christmas
Abbott
P.S.
Well, what
better way
to celebra
te
of Oxygen the 200th issue
th
ond annua an with our seclU
Challenge! ltimate Oxygen
It
it was a ye doesn’t feel like
ar ago tha
t we
launched th
is
and we are great concept,
excited to
do it
again this
ye
introduction ar! You’ll find an
in
to our coach
within thes
es
ep
to say each ages, and I have
of them ha
ve
terrific pro
grams tha
tw
transform
you physica ill
lly and
mentally. Ju
st
will seem a like last year, it
s
own perso if you have your
na
side! oxygen l trainer at your
mag.com/o
c2
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14
WHY NOT YOU?
Meet Brittany
“Becoming an ISSA Certified Fitness Trainer opened my life to new
and exciting opportunities. I enrolled to feel closer to my brother
who was ISSA Certified, and the experiences that followed,
shaped who I am today. I currently do personal training in
person and online, teach bootcamp, instruct spin classes, and
compete in fitness competitions at an international pro level.
ISSA gives me the knowledge and confidence I need to keep
expanding my dreams.
I recently enrolled in the Youth Fitness program with ISSA
to teach my boys the importance of health and fitness at a
young age. I’m excited for this next step. Having this second
certification with ISSA will help grow my career in a way that
includes my whole family.
Thank you ISSA for providing me the resources and guidance
to move forward!”
—Brittany Herlean, ISSA CFT
brittanyherlean.com
ISSA’s nationally accredited distance education programs provide the education you
need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your
certification courses even higher and earn an Associate’s Degree in Exercise Science
with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.
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Eva Simon
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feedback
Shout Out!
Oxygen readers never hold back.
Here’s what you told us this month.
Oxygen Is Exactly
What I Want!
I want to thank you for
continuing the tradition
of providing amazing
workouts and sound
advice for food and
healthy living! About
two years ago, I was
fed up with my thenfitness magazine that I
had subscribed to since
the 80s. The articles
and pictures had an
increasing slant toward
sex, be it outright nude
pictures (I’m sure they
would say in the name
of art) and articles on
sex. One, that wasn’t
what I was buying the
fitness magazine for,
and two, I had a young
son at home (he didn’t
need to see the pictures)
and a teenage daughter
who loved fitness (she
didn’t need to read
the articles). I used to
have to try to get to the
mail first and rip the
offending pages out.
After emailing the editor
to no avail, I just canceled
my subscription and the
hunt for a new magazine
was on. My search led
me to Oxygen, and it
was love at first sight! It
was just what I wanted
— serious workouts with
serious weights and
great nutrition! Clean all
around. :)
P.S. Thanks for the
pre-diabetes article!
I’ve just been given the
news and was shocked
and devastated. As
an athlete my whole
life — fit and lean — it
was a surprise to learn
I had this. But after
reading your article, I’ll
be looking at my sleep
patterns (I average
about five hours a night)
and fiber intake as my
next goals! I feel hope,
now that I am armed
with suggestions and
encouraged that it is
possible to avoid.
Family Affair
I’m a 41-year-old mother
living in Spring, Texas. My son,
Grayson, is never far from my
side when I work out. In fact,
he loves to do push-ups and
work his abs. We both love the
fact we can exercise together!
— ANGIE, VIA EMAIL
but I was determined to
change. With a combination
of weight training and
strategic nutrition, I lost 16
pounds and completely
restructured my body in just
three months. No magic
diet, no magic pills — only
determination, discipline,
and a well-designed exercise
and nutrition plan.
— ANA, VIA EMAIL
Mental Muscle
Thank you, Oxygen team,
for all the motivation and
inspiration you offer every
month. Learning about the
most current fitness news
and looking at the pictures of
strong, beautiful women really
motivates and inspires me for
another day of clean nutrition
and tough workouts.
I believe your mind is the
most powerful tool, and it can
either build us up or tear us
down. And I have personal
experience to prove this:
Almost a decade ago, I was
out of shape and lethargic,
Short Question
I have a question in regards
to the April magazine. In the
feature with cover athlete
Sarah Grace, what brand of
camo shorts is she wearing?
I’ve looked in the mag and on
your Facebook page hoping
to find these shorts with the
brand, but no luck. Thank you!
— ERIN, VIA FACEBOOK
Sarah Grace Responds:
That’s so cool! The shorts
are from Wod Gear clothing
(@wodgear on Instagram).
They are my favorite! Small
company based in California.
wodgearclothing.com
— SUSAN, VIA EMAIL
Look fo
next re r our
submissi quest for
o
Facebo ns on our
and you ok page
co
featured uld be
here!
youtoldus
EN
OXYGEN WOM
LEGGINGS
SHOW US THEIR
(Mother and daughter)
Hey! What do you
think? Tell us what’s
on your mind.
EMAIL US
[email protected]
VISIT US ONLINE
oxygenmag.com
FOLLOW US ON TWITTER
@oxygenmagazine
JOIN US ON FACEBOOK
facebook.com/oxygenmag
PIN US ON PINTEREST
@oxygenmag
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#OxygenMagazine
EN
SANDY ROWE & LEA ALL
ANGIE FIELD
Chicago
Age: 38
16
Post Falls, Idaho
Age: 50 & 28
NADENE HOUSMAN
Rockhampton,
Queensland, Australia
Age: 36
All content submitted to
Oxygen will be considered for
publication. We reserve the right
to edit for length and clarity.
PHOTO OF SASHA BROWN BY CORY SORENSEN • PHOTO OF ALLISON WESTFAHL COURTESY OF VELOPRESS
contributors
Sasha Brown
Allison Westfahl
Madison Doubroff
“Ultimate Kettlebell Blueprint,” Page 62,
and “You Don’t Know Squat,” Page 80
Fitness model and IFBB Figure pro Sasha
Brown says that for her, Oxygen is more
than just a magazine. “It gave me my first
image of how I wanted to look, it was my
English dictionary when I came to America
and it’s my constant motivation,” she says.
“To be a model for this magazine is an
indescribable feeling!” Brown grew up on
a small farm in Ukraine and moved to the
U.S. in 2005. “I didn’t really start eating
clean until I took Monica Brant’s fitness
camp and met Kim Oddo,” she says. She
began competing and earned her pro
card, going so far as to compete in the
Olympia in 2014, but then took a break
to help her mother battle cancer. “She is
doing much better now,” Brown says. “I
follow her advice: Never give up!”
“A New Angle on Abs,” Page 50
Allison Westfahl, author of Core Envy:
A 3-Step Guide to a Strong, Sexy Core
(VeloPress, 2016), has a master’s degree in
exercise science and numerous coaching
certifications. After earning her undergraduate degree from Yale, she moved
to Denver to pursue her fitness career,
and she has been managing personal
training teams in Colorado health clubs
since 2003. In addition, she has trained
professional athletes and has helped
choreograph workout videos for Gaiam.
Her core routines are known for being
innovative and effective. “The exercises in
Core Envy are challenging and functional,
and they work a high percentage of your
core musculature. Plus, you’ll do exercises
you’ve never done before,” she says. Learn
more at allisonwestfahl.com.
“Ultimate Kettlebell Blueprint,” Page 62
Fitness pro Madison Doubroff has been
active since childhood, first in martial
arts and then in high-school and college football. While earning more than
a dozen certifications, he developed his
own approach to training, and in 2013, he
partnered with celebrity trainer Kim Lyons
to open Bionic Body in Hermosa Beach,
California, a functional group fitness/personal training studio. In addition to working
at Bionic Body, Doubroff also runs Personal
Trainers Delivered, which offers in-home
and online training. He likes kettlebells for
the stability challenge they offer. “The simple design of the kettlebell causes major
stability shifts in swings and snatches,” he
says. “This causes your entire body, especially your core, to have to adjust and fire
rapidly to stay stable.”
Oxygen presents
With
STRONGER
Sarah Grace
AimFitness
strong
/strôNG/
adjective
1. having the power to move heavy weights or perform
other physically demanding tasks.
“she cut through the water with her strong arms”
For more details, go to:
OxygenMag.com/Stronger
#AIMFITNESS
#OXYGENSTRONGER
#STRONGER
it s here!
----------
The
vltimate
oxygen
challenge
2016
in
2015, Oxygen introduced our first
ever Ultimate 90-Day Challenge, a
program featuring Erin Stern and Amanda
Latona as your coaches and mentors. These
amazing women guided you step by step
through three months of detailed workouts
and comprehensive nutrition programming
and helped you get into the absolute best
shape of your life.
More than 7,000 women signed up for the
Challenge in 2015. Between them, they lost
hundreds of pounds and shed tons of body
fat, and Fabiana Ferrarini ultimately won
the Challenge and appeared on the January
2015 cover.
This year, we have another incredible
program and two über-amazing coaches:
Christmas Abbott and Ashley Kaltwasser.
Again, the cover is up for grabs, as well as
exclusive and incredible gifts and prizes
for the winners, but most of all, this is your
opportunity to train with two of the most
by Lara McGlashan, MFA, CPT, Fitness Editor
sought-after coaches in the entire country
for 90 days.
They have delivered two incredible programs exclusively for Oxygen that will have
you sweating, laughing and working harder
than you’ve ever worked in your life. They
will teach you, mentor you and give you the
physique you’ve always wanted in only three
months. Whether you have cover aspirations
or just want to get the bikini body you’ve
always wanted, this is your chance.
The question is — which team to choose?
Here’s a little about each coach to help you
narrow your decision — their backgrounds,
their program description, and some sage
words of advice and encouragement.
photography by Cory Sorensen
Height:
5’5”
Weight
122 (cont :
126 (offs est),
eason)
Height:
5’3”
Hometow
n
Burbank :
,
Californ
ia
Weight:
122
Which
team
will
you
choose?
------
Team Ashley
Team Christmas
n:
Hometow
h
Raleig , a
rolin
North Ca
s
a
m
t
s
i
r
h
c
m
a
te
-----
sociaal
medi
Website:
m
abbott.co
christmas
:
Facebook t/
b
s Ab ot
Christma y Diet
d
Badass Bo
:
Instagram tt,
b
asa bo
@christm dydiet
bo
@badass
Snapchat: t
abbot
christmas
It:
We Heart
s Abbott
Christma
20
A latecomer to health and wellness,
Christmas Abbott grew up “a little
rough,” in her words. As a teen she
smoked, drank regularly and could not
run a mile to save her life. Her epiphany
came when she was working as a laundry attendant in an active war zone
supporting the military as a civilian contractor at age 22.
“We had incoming mortar rounds,
and I realized that I didn’t want to die
and needed to make a change in my
life,” she says. “I quit smoking, and
shortly after, I found a group of Special
Forces guys that I got to train with.
They taught me how I should approach
people, projects and life — with integrity and tenacity and always believing in
my abilities.”
Abbott continued with her journey
stateside, eventually leading a team
to the CrossFit Games on several occasions. She also took up competitive
weightlifting and is eyeballing the 2020
Olympics as a possible goal. Randomly,
she also did a stint in NASCAR on a pit
crew as a front-tire changer.
“My friend called and asked if I
wanted to ‘play NASCAR,’ and I said yes,
thinking that I was going to be driving,”
she says. “When I arrived, I found out
we were gonna change tires and I had
zero interest. But when I heard the air
gun and saw what they did, I was immediately fascinated and had to try it for
myself. It’s like weightlifting on steroids.
You have to be precise every time, as
explosive as a sprinter and hit as hard as
a boxer. That day, I beat all the boys in
hitting lug nuts. It goes to show you, you
have to try something before you can
form an opinion on it.”
These days, she is touring the globe,
riding the wave of her smashingly
successful book The Badass Body Diet
(William Morrow, 2015), and has
several other “secret” projects in the
works about which she can’t chat liberally just yet.
z About her workout program
Abbott’s program is all about performance, through which you will develop
strength, speed, endurance, flexibility
and a killer body, of course. “The program consists of simple movements that
are surprisingly difficult and challenging that progress as the months go by,”
she explains. “Plus, there is minimal
equipment, so you can do it anywhere
— at home, in a hotel or outside.”
Though the names of her workouts are rather cryptic — HAAM,
R&R, Sculpt, Endure It, Baseline and
Afterburn — they are all well-planned
and progressive with plenty of room
for improvement for everyone. “No
matter what your background or your
preference of movements, anyone can
complete this program,” she says. “You
use your whole body each and every
workout, and every single day is different. Each workout can be scaled to be
easier and yet is still challenging enough
for a more elite athlete.”
-----z About her nutrition
Abbott’s plan focuses on food quality
rather than quantity. “My nutrition plan
has a balanced concept that allows you
to get the most out of your workout, fuel
your body and sculpt your physique,”
she says. “I go into detail regarding the
types of foods you should be choosing
and how they affect your body and your
program.”
Like the workouts, her nutrition
program progresses, beginning with
the fundamentals and slowly adding
information, so at the end, you’re a
nutritional guru who can easily whip
up any of her delicious, healthy recipes.
“I love to cook and enjoy creating new
dishes and exploring what foods taste
like when cooked in different ways,” she
says. “Simplicity is key with my recipes,
and for the most part, the meal plan is
easy and straightforward.”
HAIR AND MAKEUP: KRISTIN TURNER • ON CHRISTMAS: HER OWN CLOTHING. ON ASHLEY: CHAMPION TOP, ELISABETTA ROGIANI SHORTS
z About your coach
----------------------
-
“It h
a drea as always bee
with Oxm of mine to n
w
at the oygen, so I jum ork
involve pportunity ped
to teac d. I love bein to be
hw
ga
fitness hat I know a ble
making and nutriti bout
o
stand ait easy to undn,
nd imp
e
lement r.”
Why
you should
choose her
as a
coach
“I want to make this
Challenge a fitness
party and enjoy every
minute of it while
giving you a rocking
body in the process.
My athletes can expect
a tight booty, leaner
overall composition,
toned arms and some
abs for summer!
You won’t be able
to wait to put on
that bikini!”
z About your coach
sociaal
medi
Website:
com
ashleykfit.
:
Facebook
h
s ley
BikiniProA
:
Instagram
t
AshleyKfi
Ashley Kaltwasser started competing in
gymnastics at age 4, but in her spare time,
she went about breaking records in jump
rope, chin-ups, sprints and push-ups in
elementary school! She converted to track
and field as a sophomore in high school
and competed in the 100-meter hurdles,
long jump and cross-country running.
Kaltwasser earned all-state honors in track
and cross-country, and she broke seven
records in both sports, all of which still
stand today.
Kaltwasser sprinted her way into college with an NCAA Division 1 scholarship
for the 400-meter hurdles and loved what
it did for her body and her mind. “I truly
believe my track background shaped the
body I have today,” she says. “It taught me
discipline and a strong work ethic.”
When track and college were over,
Kaltwasser discovered NPC Bikini competitions — through a former high-school
track coach! — and therein found a new
outlet for her athletic and competitive
nature. She entered her first competition
in 2011, and by 2012, she had already
been named the Arnold Amateur Bikini
champion.
Since then, she has won the Bikini
Olympia an unprecedented three times
and the Arnold Bikini International two
times. She is a member of Team Gaspari
and travels the world teaching, coaching
and leading women to help them reach
their potential. “I get to inspire a lot of
young women with my job, which is very
rewarding,” she says. “I am very grateful
for the path that I have chosen, and I am
thankful that I have been afforded the
opportunity to do what I do.”
begins
e
g
n
e
l
l
a
h
The C ne 2016.
in Ju ormation,
nf
For moreeinmag.com/oc2.
visit oxyg
22
----------------------
y
e
l
h
s
a
m
a
te -----z About her workout program
There’s not a woman in the world who does
not want to look like Kaltwasser in a bikini.
“The woman that will pick me as a coach
might be someone who wants to compete,
but she also might be just looking to get
into great shape,” she says. “My program
is a healthy, mainstream way to help you
look great and that is also maintainable. I
want people to be in it for the long run and
not just for 90 days, so mine is a realistic
approach to getting into great shape.”
Kaltwasser’s workouts integrate progressive bodypart training (using at-home
equipment as well as a standard gym cable
machine), with plyometrics and plenty of
high-intensity interval training cardio, all
of which evolve and increase in intensity
as the days and weeks go by. “You’ll start
with four to five days a week of training and
progress to five or six, depending on your
level, and I always make sure there are rest
days scheduled for proper recovery,” she
says. “For every move and workout, there
are plenty of modifications — as well as
at-home move substitutions if you don’t
belong to a gym — so no matter where
you’re starting from or where you’re working out, you can benefit from my plan.”
-----z About her nutrition
Fad and extreme diets are not going to
be sustainable for the long term, and
Kaltwasser understands this very well.
“This plan does not count macros or do
ketogenics or cut out food groups — nothing like that,” she says. “Instead, I created
a healthy plan that is sustainable and easy
to follow, and it includes tons of delicious
foods you will love to make and eat.”
As a bonus, Kaltwasser has included
some insider tips about seasoning and
cooking foods in a healthy way and her
personal secrets on curbing cravings, dining out successfully and getting a lean,
strong body without starvation or deprivation. “Food does not have to be bland or
boring or miserable,” she says. “I personally love all the foods I eat every day, and
with this plan, you will, too.”
Dream Time!
Last year’s Ultimate Oxygen Challenge was such a success, we’re doing it again! If you want to transform yourself
to get in your best shape ever and shoot for being a cover
model, this challenge is for you. Gaspari-sponsored athlete and IFBB pro Ashley Kaltwasser will show you how to
train and eat to reach your personal best. For more details,
visit oxygenmag.com/oc2.
In addition to being on the cover of Oxygen magazine,
the winner will receive training with Bikini Olympia champ
Kaltwasser, a photo shoot, a supply of Gaspari products,
limited-edition Gaspari apparel and more.
Why
you should
choose her
as a
coach
“Like you, I once didn’t
know where to start either.
I experimented with
different exercises and
programs and made plenty
of mistakes. I figured out
that being healthy does not
have to be complicated or
extreme, and over time,
I devised the right combination of exercise and diet to
get the body I wanted.
Now I am bringing this
experience to you with the
Ultimate Oxygen Challenge,
and I am ready to spill
my secrets!”
The power of change
---------------
Last year’s Ultimate Oxygen Challenge was such a sensation, it was difficult to choose
just one winner from all the inspirational transformations. In fact, we were impressed
with so many we created an Oxygen Collector’s Issue, Transformation, which included
even more Challenge personal stories and posts on our private Facebook group. These
poignant, often moving stories were much more than just physical transformations
— they were inspirational, motivational and life-changing. Here are just some of the
women who appeared in our issues devoted to the Challenge. — Diane Hart
que to
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oxygenmag
End
h
Strengttion
Motiva
Hometown:
Stratford, Ontario,
Canada
Hometown:
Sacramento,
California
Height:
5’6”
Height: 5’5”
How I got
H
MY
IN JUST
6
WEEKS
COMPLETE PLAN
Hometown:
Philadelphia
“I feel as though this
Challenge definitely
changed me on an
emotional level,”
she says, adding
she realizes that
you can’t just devote
yourself to physical
goals — you also
must prepare yourself mentally. Every
day, she says, was a
struggle to stay on
track. “But throughout the Challenge, I
was able to channel
an inner voice that
would constantly
push me to get up
and get to the gym.
And I realized that
my inner mental
strength was actually the root of my
growing physical
strength.”
30
WAYS TO
LOSE MORE
POUNDS
(AND KEEP THEM OFF!)
BEFORE
NOW
105 LB
165 LB
COLLECTOR’S ISSUE / WINTER 2016
Please display until 3/29/16
“I love feeling fit
and strong, and the
Challenge brought
that feeling back to
me.”
COVER
WINNER
ORE
BEF
katie
mudd
“Being healthy and
exercising is a lifelong commitment.
This is my way of
life that makes me
happy and capable
of doing the things
I love. I’m not stopping now!” }
christine
gomes
Hometown:
Las Vegas
Hometown:
Kitchener, Ontario,
Canada
“The biggest thing
I learned from the
Challenge is that
I’m worth it. I’m
not just a mom or
somebody’s wife. I
needed to take the
time to work on
myself and I feel
totally different!”
Occupation:
Employee health
and safety manager
Old weight: 147
New weight: 135
(AND
YOU
CAN
TOO!)
oxygenmag.com
fabiana
ferrarini
Melt That
FAT!
-----------------
COVER
WINNER
3 Cardio Crushers
Old weight: 148
New weight: 141
Occupation:
Business owner/
personal trainer
It’s 2016!
Training & Meals
24
rhoda
mason
GE
CHALLEN FERRARINI
FABIANA
hello
FAT BU
E
MUSCLER
BUILD
sherry
kresky
Height: 5’2”
Occupation:
Sales rep/
personal trainer
Old weight: 130
New weight: 126
“I gained confidence, and people
noticed that something had changed
about me.”
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LET OXYGEN BE YOUR PERSONAL TRAINER
FITNESS NEWS
NUTRITION NEWS
HEALTH NEWS
MIND & BODY NEWS
FAT LOSS NEWS
BREATHE
Taking a little
quiet time to meditate
before you hit it hard in
the gym pays off, big time.
Flip to the next page to
find out why.
28
34
38
40
42
fitnessnews
By Lara McGlashan, MFA, CPT, Fitness Editor
Exercise +
Meditation =
Crushing It
in the Gym
This Is Your Brain …
on the Couch
If you’ve resigned yourself to life as a couch potato, then your
brain could be shrinking, according to a study published in the
online version of Neurology, the medical journal of the American
Academy of Neurology. Study authors found that a poor fitness
level and sedentary lifestyle led to accelerated brain aging over the
course of two decades. Add to that equation a dose of high blood
pressure and the percentage of shrinkage increased. So save your
brain — and your body! — by living the Oxygen lifestyle! Stay active
and healthy, no matter what your age.
OMG, Becky, Look at Her Butt!
According to the American Society of Plastic Surgeons, butt implants are the fastestgrowing type of plastic surgery in the USA. The number of people undergoing a junkin-the-trunk-ectomy rose 252 percent from 2000 to 2015! Not down with a plastic
booty? Then do this trifecta of exercises up to three times a week to give your butt a
cut-free lift.
EXERCISE
SETS
REPS
Barbell Glute Bridge
4
15-20
Box Jump
4
15
Barbell Back Squat
4
12-15
W A KE UP . W O RK O UT . KI CK A SS .
28
A study from
Rutgers University
found that the
mind/body combination of 30
minutes of meditation followed
by 30 minutes
of aerobic exercise done twice
a week for two
months reduced
the symptoms
of depression by
40 percent. This
combination
of mental and
physical activity
allowed those
fighting depression to learn to
process information differently
and reduce
their depressive
thoughts.
Try it!
Preworkout, sit
quietly in your car
or at home and
try to clear your
mind, even if it’s
just for five minutes. If your brain
won’t shut down,
try a guided
meditation app
such as Calm
(free, iTunes) and
then go kill it in
the gym. You’ll
improve your
workout intensity
as well as your
attitude!
mind+bodynews
fi
tnessnews
Choose This, Not That!
How To: Eat Before a Competition
Anyone who has competed in sports knows that uh-oh feeling down below
— when your nerves get the best of you and your gut reacts … unfavorably.
“Anticipatory stress pre-event can wreak havoc with the g
gut,, either speeding
p
g
things up and creating urgency at the wrong time or shutting things down,”
says Desiree Nielsen, RDN, author of Un-Junk Your Diet (Skyhorse Publishing,
2014). “Either outcome can greatly hinder performance.”
How you eat in the weeks leading up to your event, as well as the night
before and the day of, can dictate your gut reaction during competition while
also improving performance. Here are some tips from Nielsen to make nice
with your insides and perform at your peak every time.
Butterfly Dip
An upper-body blaster that also
tones your inner thighs and glutes? Sign
us up! This multitasking dip variation was
created by Kenta Seki, star of the Fusion
15 workouts (kentaseki.com) and the E!
network reality show Just Jillian. Do three
sets of 20 reps in place of basic dips,
or add the move to a total-body circuit
workout.
Setup: Sit with your hands behind you
placed shoulder-distance apart, fingers
forward. Bend your knees and place your
heels together, then let your knees fall
open into a butterfly position.
Move: Straighten your elbows and extend
your arms, pressing your hips up while
simultaneously pivoting your legs on your
heels to squeeze your knees together.
Lower to the start and open your knees to
complete one rep.
Trainer’s tip: Pause at the top and
squeeze your legs in hard while really
pressing your hips up to make the most
of each rep.
creature of habit, and you need to
train your nutrition in the same way
you train for an [event],” Nielsen
says. If you want to test-run a recipe
or meal, do it weeks in advance of
the actual event and keep things
regular to stay (ahem) regular come
event time.
Be bland. If you’ve ever had a heavy
meal and then tried to run a 5K the
next morning, then you know the
feeling: the instant regret as your
shrimp pad Thai comes to haunt
you before you even finish the first
mile. Spicy foods, fried foods and
acidic foods can irritate your stomach or slow down your digestion,
so avoid these sorts of meals precompetition.
A week before …
Taper off your fiber. Yes, fiber is
fabulous, but having to make a pit
stop midrace or right before stage
time is a bummer. As you get closer
to your event, gradually swap highfiber items for lower-fiber ones.
Avoid sugar alcohols, which are
found in many sugar-free foods,
gums and treats. These alcohols
are often not tolerated well and can
cause gastric distress (or worse) in
just about anyone, especially when
you’re already nervous. A few common baddies are maltitol, sorbitol
and erythritol.
The day of …
Avoid high-fiber, high-fat and
high-protein foods for breakfast.
These will slow down stomach emptying, according to Nielsen, so trade
that Moons Over My Hammy for
some fruit and yogurt instead.
Eat, then compete? Maybe not.
If you don’t normally eat right
before a training session, then don’t
eat before your event. “The body
diverts flow to peripheral muscles
for performance and away from
the digestive tract,” Nielsen says.
“Foods that take too long to clear
the stomach, such as high-fiber,
high-fat or high-protein foods, will
mal-digest, leading to potential
trouble.”
The night before …
Don’t do new. Even if your friend
has this great pre-event recipe
that she guarantees will power
you through to the end with flying
colors, just say no. “Your gut is a
The take-away: Don’t do anything
out of the ordinary leading up to
your event or on competition day.
Treat it like any other training session and you — and your insides
— will be just fine!
RN ER .
CH A N G E IS JU ST A RO UN D TH E CO
30
PHOTOS OF EDEL KEENEHAN BY CORY SORENSEN
iners:
Tricks of the Tra
A month before …
Eat a regular diet rich in antiinflammatory foods, such as fruit,
vegetables, beans, nuts and seeds.
“Chronic inflammation impairs
immunity and hinders recovery
while causing bloating, gas, loose
stools and discomfort that can
impact performance,” Nielsen says.
These foods, as well as omega-3
rich things like salmon, also help
replenish vitamins and minerals
that may be depleted in times of
stress and heavy training, including
vitamins C and B complexes, as well
as magnesium and calcium.
Start using probiotics, if you aren’t
already. “Clinically tested probiotics
help reduce inflammation, improve
digestion and support the immune
system,” Nielsen says. All good things
when trying to improve performance.
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mind+bodynews
fi
tnessnews
MOVE OF THE MONTH:
ONE-ARM BARBELL DEADLIFT
Train your body unilaterally while hitting your core and your grip big time
with this variation of a traditional
barbell deadlift.
z
Setup: Stand to the left side of a
barbell next to its center with your
feet shoulder-width apart, toes
turned out slightly. Bend your knees
and lower down until you can get a
solid overhand grip on the barbell
with your right hand while keeping
your hips square and level. Your hips
should be higher than your knees,
back straight, head neutral.
z
Move: Extend your knees and hips
and stand up, lifting the barbell with
one hand along the side of your leg
until you’re fully standing. (Note:
A slight lean away from the bar is
natural but should not be extreme. If
you’re the Leaning Tower of Pisa, the
weight is too heavy!) Slowly lower
back to the start and briefly touch the
barbell to the floor before going right
into the next rep. Do all reps on one
side before switching.
Tip: Make sure you grip the barbell in the direct center, otherwise it will dip lower on
one end and could throw you off-balance.
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PHOTOS OF EDEL KEENEHAN BY CORY SORENSEN
Get a Grip
Researchers at McMaster University in
Canada have established a connection
between a person’s ability to maintain a
firm grip and having greater self-control.
The study, published in the Journal of Health
Psychology, found that the students with the
greatest handgrip were the ones who worked
hardest on their academic goals, while those
who let go early were least likely to resist the
temptation to goof off. Researchers theorize
that a high level of self-control — either to
maintain their hold on a grip tester or to do
schoolwork, for example — can apply to other
helpful behaviors, such as eating and exercise habits! (How is your New Year’s resolution
going by the way?) The good news: Selfcontrol can be improved over time, and the
more times you experience success, the more
likely you are to exert self-control in the future.
Plastic-Free Portion Control
Tired of shoveling your pre-portioned food
into your mouth from a zip-close bag? Escape
the Tupperware — at least at dinnertime —
with Livliga’s new Celebrate dinnerware. The
clever bistro-inspired black and white drawings and poetry is actually a clever way to
denote portions, with each circle representing
the appropriate amount of food for that meal.
16-piece set, $199, livligahome.com
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nutritionnews
By Jessie R. Shafer, RD
urself
Don’t let yorated!
get dehyd extra
Drink an e cups
two to threuts less
for worko hour.
than an
Want a
Healthier Life?
Drink Up!
34
People who boosted their consumption of water by one, two or three
cups daily decreased their total calorie intake by 68 to 205 calories a
day, lowered their sodium intake by 780 to 2,350 milligrams, and took
in less grams of sugar and cholesterol, as well. The results of the new
study out of the University of Illinois, Urbana-Champaign, examined
the diets of more than 18,000 U.S. adults and found that the impact of
drinking plain water was similar across all races, education levels and
bodyweights. So drink an extra glass of water with each meal, and think
of the fluid as nature’s medicine to weight loss, health and longevity.
nutritionnews
healthy makeover
SIMPLE CRISPY
OVEN-BAKED FRIES
Don’t waste your time or calories on
fast food or restaurant fries typically
cooked in trans fat and coated in
starches. Instead, opt for the supersimple version of home fries for
fresher taste and ultimate crispiness.
Leave the skin on the potatoes for a
nutrition boost. Makes 6 servings.
OOD
FIT F THE
OF TH
MON
Yukon Gold Potatoes
This potato variety, developed
at the University of Guelph,
Ontario, Canada, is one of the
first tubers that gets harvested
in the year. A mix between an
American white potato and a
wild South American yellow
potato, Yukon potatoes have
a moist, creamy and buttery
profile — and boast almost
twice as much vitamin C as
a regular baking potato. They
are so creamy that when
mashing, you can eliminate
adding butter altogether, mixing in fat-free milk or low-fat
buttermilk instead. Top with a
garnish of your choice.
Look for — golden potatoes
that are clean, firm, dry and
uniform in size.
To store — keep potatoes in
a cool, dark and well-ventilated
space, such as a pantry or
basement, and use within three
to five weeks.
Nutritionals — one medium
potato has only 26 grams of
carbohydrates, 770 milligrams
of potassium, 2 grams of fiber,
50 percent Recommended
Daily Allowance of vitamin C
and 15 percent Recommended
Daily Allowance of iron.
36
Ingredients:
Nonstick cooking spray
6 Yukon Gold potatoes, cut into
1-inch-thick sticks
1½ teaspoons coarse salt, divided
3 tablespoons canola or olive oil
1 teaspoon garlic powder
1⁄8 teaspoon black pepper
Directions:
Preheat oven to 425 degrees. Line
baking sheet with aluminum foil
and mist foil with nonstick spray.
Place sliced potatoes in colander
and sprinkle with 1 teaspoon salt. Set
potatoes aside to allow liquid to seep
out. Rinse potatoes and dry well with
paper towels.
In large resealable bag, place potato
sticks, oil, garlic powder, remaining
½ teaspoon salt and black pepper.
Seal bag and toss to coat. Spread
potatoes in a single layer on baking
sheet. Bake for 15 to 20 minutes, flip
potatoes over and bake another 10
to 15 minutes or until light brown and
crisp.
Nutrient facts per serving
(about 1 cup): calories 228, total fat
7 g, saturated fat 1 g, carbs 38 g,
dietary fiber 5 g, sugar 2 g, sodium
478 mg, protein 4 g
The Spud Advantage
When it comes to getting
important nutrients, your
kids may be running a
deficit. And the common
potato may be the answer.
The average intake of
daily recommended fiber
for children ages 1 to 3 is
19 grams, yet according
to research published
in a recent journal of
Advances in Nutrition,
kids in that age range are
eating only 50 percent of
the Recommended Daily
Allowance. Results of the
study also show children
in that age group get
only about two-thirds of
their 3,000 milligrams of
recommended potassium
intake. The potassium
is essential for a healthy
heartbeat, while adequate
fiber helps the digestive
process and can reduce
the amount of fat stored
in your body from food.
Study authors conclude
potatoes — which are a
good source of potassium
and fiber — may be key in
increasing both essential
nutrients in kids. While
introducing kids to a
variety of vegetables is
best, serving potatoes
tends to result in the
lowest plate waste among
any type of vegetables.
Milk products and
fruit also each supply
potassium and fiber,
respectively.
Your 20-Minute Fix
You may not be a weekend
warrior, but taking it easy
isn’t the answer. In fact, lazy
weekends may be worse than
sitting at a desk all week.
Avocados Get an A!
Making small shifts in food choices can add up to big health
impacts, according to the newly released Dietary Guidelines
for Americans 2015-2020. For example, an independently
funded analysis of 10 avocado studies found that eating one
to one and half avocados per day in place of other sources
of saturated fat, such as butter, significantly reduced total
cholesterol, LDL “bad” cholesterol and triglycerides in 229
participants. In addition to being a natural source of good
fats, avocados are also a good source of cholesterol-lowering
fiber. Avocados also boost the absorption of important fatsoluble micronutrients, like lutein and beta carotene.
Preliminary study findings
presented at a recent American
Heart Association meeting noted
that if you reduce sedentary
behavior by as little as 20 minutes
during the course of a weekend,
you could lose up to 1.6 percent of
body fat in one year. (Imagine the
benefits with a reduction of two
20-minute time periods.)
Being inactive on weekends
was also compared to the
sedentary risk of sitting at a desk
all week. Interestingly, researchers
hypothesized, however, that
people consume fewer calories
and tend to eat healthier on
weekdays. But coupled with
weekend inactivity on weekends,
the sedentary individual tends to
increase in calories and alcohol
intake — a triple-bad health
whammy. So get up and move,
even for 20 minutes.
JUNE 2016
. OXYGENMAG.COM ‹
37
healthnews
By Lara McGlashan, MFA, CPT, Fitness Editor
30
Percent
Clean Teeth =
Clean Bill of Health
A study from Taiwan found that people
who had their teeth professionally cleaned
at the dentist reduced their chance of heart
attack by 24 percent and cut their chance of
stroke by 13 percent.
Take-away tip: See your dentist twice a
year for your professional cleaning. Brush
your teeth twice a day for at least two minutes
per session with a soft toothbrush using short,
gentle, up and down (not side to side) motions.
Download the Brush DJ app (free on iOS and
Android), which will randomly select two minutes of music from your mobile device to brush
along to. The DJ will also set reminders when
you should next see your dentist.
Number of
Americans who
drink at least one
sugar-laden soda
every day, according to the Centers for
Disease Control and
Prevention. Reality
check: Soda contains
on average 8
teaspoons of sugar
per 12-ounce
serving! You’re
better off having 1
ounce of 70 percent
dark chocolate*:
It contains less than
7 grams of sugar
(about 2 teaspoons)
on average and
boasts antioxidants
to fight free radicals
and compounds that
help combat bad
cholesterol.
Let’s talk about …
Can cheaper fruits and veggies save lives?
A new study suggests that lowering the cost of fruits and veggies
while simultaneously increasing the price of junk food could save
up to 500,000 lives in the next 20 years by reducing the incidence
of conditions such as diabetes and heart disease. The government
successfully used a similar economic strategy to encourage healthier behavior when they increased the cost of tobacco products and
reduced the number of smokers as a result. So by their estimation,
it stands to reason that offering cheaper prices on produce would
mean more people purchasing kale instead of cookies.
What do you think? Voice your opinion at oxygenmag.com.
38
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organic and 100 percent
allergy-free. No peanuts,
nuts, dairy, soy, eggs,
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$4.95
Count
Your
Micros?
Move over kale —
microgreens have
come to town.
According to the
U.S. Department
of Agriculture,
microgreens —
the leaves of baby
plants such as
spinach, mustard,
broccoli and beets
that are harvested
10 to 20 days
after emergence
— contain four
to six times more
nutrients than the
mature leaves of
the same plants.
And while microgreens probably
won’t replace an
entire salad in and
of itself, adding a
handful can boost
antioxidants and
vitamins such as
K, A, C, E and beta
carotene.
Try some
micros for yourself! Organic
Girl Sweet Pea
Greens contains
various microgreens plus baby
sweet pea shoots,
which contain
5 grams of protein — as much
as a small egg!
Iloveorganicgirl
.com, $4 for a
4-ounce container, available at
natural food markets nationwide.
s
i
e
g
n
e
l
l
The Cha
K
C
BA
NEW YEAR
NEW PROGRAM
NEW COACH
NEW CHANCE
The fitness challenge that you
love is back with some new
faces — American IFBB pro
and three-time Olympia Bikini
winner Ashley Kaltwasser.
Take the Challenge and take
your training to the next level
for your opportunity to grace
the cover of Oxygen! Choose
your coach, change your life,
win the cover.
Learn more by visiting
oxygenmag.co
m/oc2
#OC2
THE
CHALLENGE
mind+bodynews
By Karen Asp
keep go
ing!
!
t
i
u
q
t
Don
self-talk in competition improved swimming times in young swimmers.
Want to reap the rewards of motivational self-talk? Follow these steps:
1) Identify your goals. This may seem
obvious, but motivational self-talk won’t
work unless you know what you want to
achieve, Hatzigeorgiadis says.
You can
do it!
Strong Words
These five simple steps put motivational self-talk
on your side so you can see serious gains.
During a tough workout, have you
ever heard your brain rattle out a comment like “I want to quit”? Your brain has
a powerful influence over your body, and
a negative mental message like that can
lessen the quality — and intensity — of
the most well-intentioned sweat session.
While you can’t completely quell that
meddlesome mental monkey, you can at
least steer it in a positive direction. How?
Motivational self-talk, essentially pep
talks you give yourself.
When people did this during a highintensity cycling class, they were able
to push harder for longer (up to 18 percent more), according to a study from
Medicine & Science in Sports & Exercise.
“Motivational self-talk, opposed to any
kind of self-talk, works well for endurance performance because it reduces
perception of effort, most likely through
an increase in self-efficacy,” says
Samuele Marcora, Ph.D., lead study
author and professor of sport and exercise sciences at the University of Kent,
Medway, in the United Kingdom. He
adds that the rate of perceived exertion
(RPE) in study subjects was reduced
by 12 percent, enough to significantly
increase performance.
Push Yourself Higher
Yet don’t think motivational self-talk is
for endurance workouts alone. It also
can be used to increase workload during
high-intensity interval training.
It can even benefit you during competition, says Antonis Hatzigeorgiadis,
Ph.D., associate professor in the
Department of Physical Education
& Sport Sciences at the University of
Thessaly in Greece. For instance, his
research has revealed that an eight-week
self-talk training program and the use of
2) Personalize your phrases. With
your goal in hand, create a list of phrases
that are meaningful and appealing to
you. Keep them short, positive and motivational in nature, Marcora says. For
instance, “drive forward” and “you’re
doing well” worked well for participants
in his study. Other research, by the way,
has found that addressing yourself as
“you” versus “I” is more effective.
3) Say it or think it. Whether you say
these phrases out loud or think them
isn’t important. The one caveat, though?
“If you’re doing intense exercise, saying
them out loud might be difficult and disturb your breathing,” Marcora says.
4) Time your talk right. It’s not just
about what you say but when you say
these phrases that matters. In Marcora’s
study, participants used phrases that
gave them confidence they could keep
going longer during the middle part
of the test effort. Phrases like “hang in
there” and “feeling good” worked well.
Yet as they approached the end when
they were pushing at maximal effort,
they used statements like “keep pushing”
to help mobilize their effort.
5) Practice it. If you want motivational
self-talk to help you during an actual
competition, it has to be part of your
training regimen. So sprinkle phrases
that work well for you into your training sessions and use them consistently,
Hatzigeorgiadis says. }
With your goal in hand, create a list of phrases that are meaningful
and appealing to you. Keep them short, positive and motivational.
40
s
i
e
g
n
e
l
l
a
The Ch
K
C
A
B
NEW YEAR
NEW PROGRAM
NEW COACH
NEW CHANCE
The fitness challenge that you
love is back with some new
faces — Olympic lifter and
breakthrough badass athlete
Christmas Abbott. Take the
Challenge and take your
training to the next level for
your opportunity to grace the
cover of Oxygen!
Choose your coach, change
your life, win the cover.
siting
Learn more by vi
oxygenmag.com/oc2
#OC2
THE
CHALLENGE
fat lossnews
By Jerry Kindela, MA, DHS
Exercise
Curbs
Hunger
Think working out makes
you want to eat more?
Think again.
“Exercise does not make you
hungrier — at least not in the hours
following it,” said Dr. David Stensel
at the National Centre for Sport and
Exercise Medicine East Midlands (U.K.).
Stensel and his colleagues studied the
changes in a woman’s hormones,
behavior and psychology to calorie
control following exercise.
After a workout, women displayed a
decrease in the hunger hormone ghrelin
and increased levels of the hungersuppressing hormone peptide YY, opposite to what occurred when women were
placed on only a calorie-restricted plan.
You’ll Eat Less, Not More
The exercising women also consumed
approximately 30 percent fewer calories
at a buffet meal following the workout.
These benefits appear to work for a
short period following training. If you’d
like to test it out for yourself, just follow
the study’s exercise protocol: 90 minutes
of moderate-intensity treadmill running.
Your Plan: Because exercise that is
spread throughout a day has been shown
in other studies to give you benefits
similar to one long workout, try breaking
up the 90-minute cardio of the Stensel
study into three 30-minute sessions during the day.
50
42
If you keep good food in your fridge, you will
eat good food.
— ERRICK MCADAMS
SLEEP MUNCHIES?
Getting fewer than
eight hours of sleep
per night may cause
you to eat twice the
amount of fat from
unhealthy snacks late
the following afternoon and into the
evening hours. And
while eating twice
as much fat each
night cannot be tied
directly to obesity,
it’s worth pondering this: According
to the Centers for
Disease Control
and Prevention,
about one-third of
Americans sleep less
than seven hours
each night and
about one-third of
the population is
obese.
In fact, a study
published in the journal Sleep, cites lack
of sleep as a trigger
of the same system
that is engaged by
the active ingredient
in marijuana (even
if you don’t live in
Colorado). And the
effect lasts much
longer than seems
healthy or prudent.
Normally, this chemical signal — called
AG-2 — starts to rise
upon waking, peaking at 12:30 p.m.,
around lunchtime,
and then falling off.
Avoid Packing On
the Pounds
With sleep deprivation, however,
the levels continue
to elevate — up to
33 percent more
— peaking at 2
p.m. and staying
elevated until
9 p.m. This appears
to prevent even the
most dedicated
(and fully sated)
folks from resisting
fatty, salty snacks in
the evening.
A recent Japanese
study suggested that
eating food loaded
with isoflavones —
found in abundance
in tofu — could help
improve the quantity
and quality of sleep.
Even if you don’t
want to try the tofu
route, shut off that
TV, shut down your
smartphone and
tablet, cool down
your bedroom and
hit your internal
snooze button, timing it all so that you
get your healthy
eight — every night.
PERCENTAGE OF ADDITIONAL OMEGA-3 FATTY ACIDS FOUND IN ORGANIC MILK AND MEAT
THAN IN CONVENTIONALLY PRODUCED PRODUCTS, ACCORDING TO RESEARCHERS AT
NEWCASTLE UNIVERSITY IN THE U.K.
shakeupyourday
This protein-packed sip will fuel your muscles
and curb your hunger pains. By Allison Young
BODY BENEFITS
Spinach Smarts:
Spinach can kill
junk-food cravings. A study by
Lund University
in Sweden found
that compounds
in spinach called
thylakoids can
decrease sweet
and salty hankerings by up to 95
percent and boost
weight loss.
Powder Power:
Spirulina contains
a sea of nutrients.
The powdered
freshwater algae
has four times more
potassium than
bananas, the same
calcium content as
milk, plus plenty of
iron and protein.
Double Detox:
Spinach and spirulina are linked to
improved function
of the liver, your
body’s detox organ.
PEACHY KEEN GREEN
SMOOTHIE
Makes 1 serving
(2 cups)
1½ cups unsweetened
almond milk
•
1 cup frozen peach
slices
•
½ cup frozen spinach
•
1 tablespoon fresh lime
juice
•
1 teaspoon spirulina
powder
•
1 scoop whey protein
Place all ingredients in
blender and whirl until
smooth.
Nutrition facts
(per serving): calories
196, total fat 5 g,
saturated fat 0.5 g,
trans fat 0 g, protein
19 g, sodium 287.5 mg,
carbs 22 g, fiber 6 g,
sugar 15 g
BURN, BABY, BURN!
6
hat e
t
hy! T
Peac each tas a
t
p
t
u
e
o
swe es with es —
com f calori up.
lot o 60 per c
only
44
Whey protein powder is
great for revving up your
metabolism. A study published in The American
Journal of Clinical
Nutrition found that whey
beats soy and casein when
it comes to fat oxidation.
In addition, it can help
you shed pounds while
increasing your muscle
mass. Other research
published in the Journal of
the American College of
Nutrition found that study
participants who took
whey dropped an average
of 9 pounds while gaining
5 pounds of muscle.
There’s nothing funny about minerals
causing gastrointestinal problems.
Albion® chelated minerals are up to 6 times easier to absorb.
No one likes feeling crampy and bloated after taking mineral
supplements. GI distress can be minimized with Albion chelated
minerals. Clinical studies have shown that Albion’s organic
chelates are more effective and absorbed up to 6 times more
than inorganic, non-chelated forms. For minerals that are gentle,
safe, and effective, look for Albion on the label.
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
Building a Better Mineral™
www.AlbionNutritionalFacts.com
Like us on Facebook
Albion Minerals
Look for the Albion Gold Medallion on labels of these companies using Albion chelated minerals in their formulations:
smartsnacking
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WHAT MAKES
containg to maintain
THIS GREAT?
servin
BERRY GREAT: When
they’re in season, load up
on juicy local strawberries.
Not only are they loaded
with tummy-shrinking
dietary fiber, but research
shows that daily strawberry
intake also can improve
cholesterol numbers for a
happier heart.
GO NUTS: Pistachios add
great crunch but won’t ruin
your buff-to-blubber ratio.
Frequent nut eaters have
been found to be generally
slimmer. Credit the synergy
of protein, healthy fats,
minerals and antioxidants
for their fat-fighting power.
Crunch Time!
FIT FATS: Two percent
Greek yogurt has just the
right amount of fat to make
this snack seem more decadent (and filling!) without
putting you into calorie
overload. Opt for unsweetened to sidestep processed
sugars.
Get your fill of muscle-building nutrients with this sweet,
refreshing recipe. By Matthew Kadey, MS, RD
What you reach for between meals can mean the difference between fueling your
active body on premium nutrition versus taking in a pile of empty calories. So grab
a spoon and dig into this riff on a classic British dessert known as strawberry fool.
Traditionally, fool is made by folding sweetened, stewed fruit into cream. Here,
we’ve swapped out the calorie-laden cream for more physique-friendly velvety
Greek yogurt and relied heavily on the natural sweetness that seasonal raw strawberries deliver. Of course, you also can enjoy this as a dessert that definitely plays
by the nutritional rules.
Healthy Twist on …
STRAWBERRY FOOL
Makes 4 servings
• 3 cups hulled fresh strawberries,
roughly chopped
• 1 tablespoon sugar
• 1 teaspoon lemon zest
• pinch of salt
• 2 cups plain 2% Greek yogurt
• 1 tablespoon honey
• 1 teaspoon vanilla extract
• ½ cup chopped unsalted pistachios
1. Place strawberries in medium-size
bowl. Sprinkle with sugar; let sit, tossing
occasionally, until juices are released
and sugar is dissolved, about 30 minutes.
2. Using potato masher or fork, gently
mash strawberries with lemon zest
and pinch of salt until you have a pulpy
puree.
3. In large bowl or container, stir
together yogurt, honey and vanilla.
Gently fold in strawberry puree. Chill in
refrigerator for at least one hour. Serve
topped with pistachios.
Nutrition facts (per serving): calories 225, fat 10 g, sodium 3 mg, carbs 24 g,
sugar 18 g, fiber 4 g, protein 14 g
46
Protein Power Plus!
A recent study in the
journal Appetite discovered that women
who snacked on Greek
yogurt experienced less
hunger and desire to eat
in the three hours following its consumption.
Why? Deliciously thick
Greek-style yogurt is
concentrated in protein
to help fend off hunger
pangs and limit potential
overeating that could
blow up your physique.
Bonus: It’s a stellar source
of beneficial probiotics
for better digestive and
immune health.
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“
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It’s officially
y summer — how’s your six-pack? Everyone wants a ticket for the
A(b)-train and the key to hitching a ride — aside from ditching your Friday
night pizza habit — is to use these multitasking core moves.
“The exercises in this workout hit a large number of muscles and train the
core in various planes of motion,” says Allison Westfahl, NASM-CPT, author
of Core Envy: A 3-Step Guide to a Strong, Sexy Core (VeloPress, 2016) and
creator of this workout. “They also elevate your heart rate and challenge
your neuromuscular system.”
After a thorough warm-up, strength-training session or cardio workout,
do the workout as programmed in the chart or choose a couple of moves
to blend into a circuit. “You can train your core three to four times a week if
you use different exercises and work in different planes of motion,” Westfahl
adds. “And remember, doing one set is always better than doing zero, so
don’t take the all-or-nothing approach when you’re short on time!”
5 FAB TIPS
for carving an
envious core,
from Allison
Westfahl
Faster is not better.
In fact, slowing down
ensures you are
recruiting the correct
muscles. Momentum
is not a muscle!
Always maintain
a tall posture, even
when you’re horizontal or in motion.
Imagine pulling your ears back
so they are sitting
directly atop your
shoulders to align
your spine.
Keep the back of
your neck long and
your spine neutral by
slightly tucking your
chin.
Let your body be
your guide: If something is painful or
uncomfortable, don’t
do it. If these moves
are too challenging,
try the “make it
easier” version to
scale to your abilities.
Exercise
over Twist
top With Cross
Reverse Table
mill Boat Pose
Twisting Wind
lank
Twisting Side P
Legs
Planking Frog
C Bend
Single-Legged
Reps
15 each side
Sets
2 to 3
15 each side
15 each side
2 to 3
2 to 3
2 to 3
2 to 3
15
15 each side
Keep your hips
ughout
elevated thro
your
ge
ga
en
st
be
to
nge
le
al
ch
d
an
glutes
.
re
co
ur
yo
Reverse Tabletop With Crossover Twist
This move opens chronically tight chest, shoulder and hip
muscles while working the glutes and hamstrings.
Setup: Sit with your hands placed behind you, fingers forward, and your feet hip-width apart with your knees bent.
Press down into your hands and feet and lift your hips so
you make a flat tabletop from your knees to your shoulders.
Move: Hold this reverse tabletop as you slowly lift one foot
up and over your hips, simultaneously reaching across your
body with the opposite hand to touch your toes. Replace
your hand and foot and continue, alternating sides.
Make it easier: Hold the reverse tabletop and extend one leg
straight out, parallel to the floor, holding briefly. Replace and
then continue, alternating legs.
JUNE 2016
. OXYGENMAG.COM ‹
51
Twisting Windmill Boat Pose
This “twist” on Boat Pose challenges your
balance while elongating your spine and
killing your obliques.
Setup: Sit with your knees bent and lift
your legs in front of you so your shins are
parallel to the floor. Lean back slightly
with a straight spine, balancing on your
tailbone, and extend your arms straight
out to the sides at shoulder height.
Move: Twist your torso to the right, reaching your left hand toward your toes and
your right hand directly behind you. As
you begin to twist, sweep your arms up
toward the ceiling, then down again to
the opposite sides as you come all the
way to face left, right hand reaching
forward and left hand reaching back.
Continue, alternating sides.
your
As you lower
back
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rte
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gh
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w
ur
yo
balance
sition.
and stay in po
Make it easier: Clasp your hands in
front of your chest, elbows bent, and
twist side to side, alternately tapping
your elbows to the floor.
Twisting
g Side plank
k
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52
IMAGES REPUBLISHED WITH PERMISSION FROM VELOPRESS
ging”
Imagine “wrin ith
w
st
ai
w
ur
yo
out
haling
each twist, ex
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all your air an
to reach a little
time.
farther each
ting up
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and out of yo
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from
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rather
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e.
bend to the sid
Planking
g Frog
g Legs
g
This move forces your core to stabilize the torso and hips while
the legs are moving.
Setup: Place each foot on a gliding disc or towel and get into
plank with your elbows underneath your shoulders and your
head, hips and heels in line.
Move: Bend your knees and slowly pull them in toward your
chest underneath you. Then push them out, around and back
in a circle, as if doing a breaststroke kick in a pool. Continue,
slowly, for reps.
Make it easier: Do this move on your hands to give yourself
more room underneath your body, or use one leg at a time
instead of doing them simultaneously.
Single-Legged C Bend
Standing is how we use our core muscles in real life,
and it’s important to train them in this position.
Setup: Stand with your legs together and extend
your arms straight up overhead, palms pressed
together. Lift your right knee in front of you to hip
height and hold.
Move: Shift your hips to the left as you reach over
and to the right with your hands to come into a C
position. Return to the start without lowering your
foot and repeat. Do all reps on one side before
switching.
low
Keep your hips d
an
and abs tight
d
move slowly an
r
fo
y
el
at
er
delib
each rep.
Make it easier: Do the move while standing on both
feet with your legs together. }
Like these
moves?
Then check out
Core Envy: A 3-Step
Guide to a Strong,
Sexy Core,
by Allison Westfahl
(VeloPress, 2016),
allisonwestfahl.com
JUNE 2016
. OXYGENMAG.COM ‹
53
MUSC
BEFORE YOU BUTTON UP
54
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55
gget jjuiced!
juiced
PERFORMANCE,
WHETHER
BOOST IN PERFORMANCE,
WANT A BOOST
YOU WANT
WHETHER YOU
AFFORDABLE
THESE AFFORDABLE
IMMUNITY
ANY OF THESE
LOSS, ANY
FAT LOSS,
OR FAT
IMMUNITY OR
YOU
GET YOU
WILL GET
VEGGIES WILL
LIQUID
AND VEGGIES
FRUITS AND
OF FRUITS
MIXES OF
LIQUID MIXES
BUCKET
RESULTS.
GREATRESULTS.
OFGREAT
LOADSOF
BUCKETLOADS
y
e
prices on th
For the bestof produce used
nt
large amou , consider hitting
for juicing
juice.
Your mother may have told you to eat all your vegetables, but there is no reason why
you can’t drink them, as well. So if you haven’t already followed the lead of the swarms of
Hollywood A-listers and yoga fans and gotten into the juice-a-day habit, consider this your
invitation to hop on the bandwagon. When done right, juicing is a great way to fuel your body
with plant-based nutrients. Nutrition experts are constantly trumpeting the importance of eating more brightly colored fruits and vegetables for optimal health. This love affair stems from
the knowledge that these superfoods have soaring levels of disease-thwarting, fat-fighting
vitamins, minerals and antioxidants.
But don’t hand over wads of cash at the juice bar when the truth is that juicing in your own
kitchen couldn’t be simpler and lets you experiment with an endless combination of ingredients to broaden your nutrient intake. Refreshing and nutritious all in one, these elixirs will help
fortify your health and sculpt that coveted bikini body.
ORANGE
ORANGE
E
CRUSH
CRUS
CRUSH
JUICE
JUICE
PROTEIN
POWER
es
To make juicmmore of a co
al
plete nutritiona
package or
postworkouter,
muscle buildix
you can m
them with a r.
de
protein pow lts,
For best resuant
you may w a
to do this in a
or
shaker cup use
blender and at is
a powder thitty.
not too gr
immune booster!
z Sweet potato? In a
juice? Yep, the orange
spud is a great way to
infuse a drink with hefty
amounts of vitamin A to
rev up your immune system. Carrots and orange
bell pepper add even
more vitamin A, while
the turmeric and ginger
deliver their own set
of immune-enhancing
compounds. If you can’t
find fresh turmeric,
you can mix in a small
amount of ground turmeric after juicing.
Switch hits: Want to
experiment? Consider
replacing oranges with
peaches, nectarines or
apricots.
Veg out: Fruit-heavy
juices can have an
avalanche of sugary
calories, and most of us
need to bolster our daily
vegetable intake. Strive
for at least an equal
ratio of vegetables and
fruits.
Ready in 15 minutes
Makes 2 servings
z 2 large carrots
z 2 oranges, peeled
z 1 medium-size sweet
potato, peeled
z 1 orange bell pepper
z ½ lemon, peeled
z 2-inch piece fresh
turmeric
ginger
Slice ingredients to the
size needed to fit through
the feed tube of your
juicer. Run the ingredients through the juicer.
Nutrition facts
(per serving):
calories 162
total fat 1 g
saturated fat 0 g
sodium 88 mg
carbs 39 g
fiber 2 g
sugar 16 g
protein 4 g
JUNE 2016
. OXYGENMAG.COM ‹
57
rock solid
STRAWBERR
STRAWBERRY
ERRY
Y
GAZ ACHO
GAZPACHO
JUICE
z Who says gazpacho
has to be served from
a bowl? V8 has nothing
on this juice inspired by
the iconic Spanish cold
soup. The plethora of
antioxidants and nutrients in each sip can
keep your brain operating smoothly.
Switch hits: Want
to experiment? Use
raspberries instead
of strawberries, swap
out red pepper for
Peppadew (piquante)
peppers or replace mint
with basil.
Pulp friction: Depending
on how wet your pulp
is after juicing, you can
try feeding it back to the
juicer to squeeze out
even more liquid.
Ready in 15 minutes
Makes 2 servings
z 2 medium-size red
tomatoes
z 2 cups hulled
z
z
z
z
z
strawberries
1 red bell pepper
3 red radishes
½ English cucumber
½ lemon, peeled
1⁄3 cup fresh mint
Slice ingredients to
the size needed to fit
through the feed tube
of your juicer. Run the
ingredients through the
juicer.
Nutrition facts
(per serving):
calories 106
total fat 1 g
saturated fat 0 g
sodium 19 mg
carbs 24 g
fiber 2 g
sugar 14 g
protein 4 g
58
CHILL OUT le
Making singes
serving juic n
every day caSo
be a chore. uconsider do g
lin
bling or trip s so
these recipejoy
you can en for
a cold elixir e.
days to com
When stored
in an airtight e
th
container in hfridge, fres es
pressed juic
should keepr
most of thei ct
nutrients intaof
for a coupleally
days, especia
if you use
cold-presseds,
juicer. Beside
these juices ttaste even beed
rv
ter when se
chilled.
MANGO
TANG
TANGO
G
GO
JUICE
z This juicy fusion of
flavor is loaded with
vitamin C courtesy of
mango, tomatoes and
bell pepper. Its role
in collagen synthesis
and fending off celldamaging free radicals
makes vitamin C vital for
giving you that youthful
glow. Jalapeño adds a
fiery kick. For a summer
cocktail, stir in some
tequila or white rum and
serve on the rocks.
experiment? Replace the
mango with pineapple
or cantaloupe, swap
out the lime for lemon,
or use yellow summer
squash instead of bell
pepper.
Cold shoulder: For a
more delicious cold
drink, pour freshly made
juice over ice that has
been placed in the bottom of a glass.
Ready in 15 minutes
Makes 2 servings
z 1 mango, peeled
z 2 yellow tomatoes
z 1 yellow bell pepper
z ½ English cucumber
z ½ lime, peeled
z 1 small jalapeño,
seeds removed
juicer.
Nutrition facts
(per serving):
Ignore the weight-loss,
toxin-flushing promises of juice cleanses;
they don’t give your body all the fiber,
protein and healthy fats it requires to look
and perform your best. Drink juices as part
of a well-balanced diet full of whole foods,
not as a meal replacement. Eating solid
food is always going to be more satiating,
which means you won’t turn into a hungry,
cranky maniac.
calories 130
total fat 1 g
saturated fat 0 g
sodium 12 mg
carbs 32 g
fiber 1 g
sugar 20 g
protein 0 g
JUNE 2016
. OXYGENMAG.COM ‹
59
frozzen asset
GREEN
MONS
MONSTER
O S
JUICE
z Green is considered
the color of health, and
this surprisingly tasty
juice is undeniably a
nutritional overachiever.
Each sip is sure to vitalize your body with a
wallop of antioxidants
shown to offer some
protection against
various maladies like
heart disease and certain cancers. Bonus:
Pineapple is jampacked
with vitamin C, a nutrient
needed for optimal fat
burning during exercise.
experiment? Use kale
instead of Swiss chard,
or swap out pineapple
for mango.
Taste test: If the taste of
one ingredient is overwhelming in your juice,
try increasing the quantity of another ingredient
or two. For example, the
sweetness of pineapple
can counteract the bitterness of Swiss chard.
Ready in 15 minutes
Makes 2 servings
z 1⁄3 pineapple,
peeled
z 4 large Swiss chard
z
z
z
z
z
leaves + stems
½ English cucumber
2 cups broccoli florets
1 cup parsley
½ lemon, peeled
½-inch piece ginger
Slice ingredients to the
size needed to fit through
the feed tube of your
juicer. Run the ingredients through the juicer.
Nutrition facts
(per serving):
calories 146
total fat 1 g
saturated fat 0 g
sodium 254 mg
carbs 34 g
fiber 3 g
sugar 18 g
protein 6 g
60
M . JUNE 2016
› OXYGENMAG.COM
SMOOTH
MOVE
any
No juicer? M s
juice recipe
also can be
made in a d
re
high-powde ply
blender. Sim
place the
ingredients
in a blender
container
along with ant
small amou d
of water an t
ou
blend for ab u
a minute. Yo in
can then stra
the mixture
ne
through a fi
sieve.
RED
RIOT
O
JUICE
z Work this crimson juice
into your daily routine
and get ready to soar.
Nitrates in beets and
spinach work to open up
blood vessels, a benefit
that improves blood
flow to working muscles
during exercise for a
better pump. The basil
and ginger adds punchy
flavor, while the naturally occurring sugars
in apples can energize
your workouts.
experiment? Swap out
apples for cherries or
strawberries, use mint in
lieu of basil, or replace
fennel with jicama.
Follow the leader: To
extract maximum juice,
alternate feeding softer
items like leafy greens
and mango into your
juicer with harder fruits
and vegetables such as
beets and apples.
Ready in 15 minutes
Makes 2 servings
z 2 medium-size beets
z 2 red-skinned apples
z 2 cups spinach
z 2 celery stalks
z 1⁄3 fennel bulb
z ½ cup basil
ginger
TOOL OF THE TRADE If you plan to make
juicing a habit, consider investing in a masticating juicer, which employs a screw-like
mechanism to crush and squeeze out the juice
from your fruits and vegetables. This slow-mo,
cold-pressed method maximizes juice extraction and preserves more nutrients and flavor
along the way. After a test-drive, we recommend the sleek and blissfully
yq
quiet Hurom
HG Elite ($422, walmart.com), which is up to
the task of pressing out an insane amount of
juice without taking up a lot of counter space.
Centrifugal juicers use a cutting blade that
spins like crazy to separate the pulp from the
juice. While these machines are faster and
more budget-friendly, they tend to produce
more pulp and fall short when it comes to
extracting juice from leafy greens and herbs.
juicer.
Nutrition facts
(per serving):
calories 156
total fat 1 g
saturated fat 0 g
sodium 142 mg
carbs 38 g
fiber 3 g
sugar 25 g
protein 4 g }
JUNE 2016
. OXYGENMAG.COM ‹
61
the ultimate
Kettlebell
Your how-to guide on how to pull off
the five best kettlebell moves —
without making a single mistake!
by Myatt Murphy, CSCS
photography by Cory Sorensen
ly,
r
e
p
o
r
p
d
e
s
u
n
e
Wh
uilds
t he kett lebebl ul rbns fat using
muscle and otal-body,
funct ional , tmovements
non-impact our knees
t hat give y break.”
and joints a
64
MODEL: SASHA BROWN • HAIR AND MAKEUP: NANCY J • CLOTHING: MODEL’S OWN
ettlebells have been around for centuries, and some
of the earliest illustrations of old-timey strongmen depict men in singlets hefting some huge
homemade kettlebells. But even these icons of iron
were flawed in their technique, and if chiropractic
medicine had been around in the 1800s, all these
guys would have been regular customers. Because
while kettlebells are incredible, versatile tools, they
are also some of the most abused when it comes to
form, and on any given day in any gym in the world,
you can see some truly heinous, YouTube-worthy
versions of kettlebell moves that would make you
millions if caught on camera.
So it’s simply not enough to just pick up a kettlebell and start swinging it around — you could get
injured (or injure someone else) and will definitely
look odd. “When used properly, the kettlebell builds
muscle and burns fat using functional, total-body,
non-impact movements that give your knees and
joints a break,” says kettlebell expert Madison
Doubroff, NASM, director of fitness at Bionic Body
in Hermosa Beach, California. “It’s one of the most
impressive tools for boosting agility, balance, endurance, stamina and strength simultaneously.”
Doubroff broke down five of the most effective
(and most slaughtered) kettlebell exercises, highlighting the most common errors, then detailing the
how-to on proper form and function.
Before you launch into the workout, spend some
time learning the exercises, practicing them until you
can get a sense of proper form. And if you do know
these, go through each description and see whether
you’re doing the movements correctly. Master these
moves and you’ll be a star strongwoman on YouTube
and beyond — even without the requisite singlet.
TWO-ARM
KETTLEBELL SWING
Pointers
z Push your hips back
and hold your chest
up as you swing the
kettlebell between
your legs. If you’re
squatting and leaning
forward, you’re doing
it wrong.
z Don’t pull the kettlebell up. Let momentum
swing it for you — your
arms are just along for
the ride.
z Plant your feet. Your
heels should stay on
the ground throughout
the move.
z Arrest the motion
at head level to avoid
overarching your back.
z Keep your shoulders
packed and in place.
Don’t let the kettlebell
pull them forward as
you raise the weight or
down as it comes back
between your legs.
Targets: legs and glutes, back, shoulders and core
The Problem: “Most people do this
move in a squat position instead of
in a hip-hinge position, bending their
knees as they go,” Doubroff says. “This
places a ton of tension on your lumbar
region, and if you have any kind of
lower-back pain or have overactive
hips from sitting all day, it can really
compromise your lower back, especially if you’re using heavy weight.”
Setup: Hold a kettlebell with both
hands in an overhand grip, arms
hanging straight down in front of you,
shoulders packed. Space your feet
slightly wider than shoulder-width
apart, knees slightly bent, toes pointing forward.
Move: Keeping your spine straight
and your head neutral, hinge at the
waist (approximately 45 degrees) as
you swing the weight back between
your legs. Then quickly snap your hips
forward and tighten your glutes, using
just enough force so that the kettlebell
swings forward, ending the swing
about chin height. Let gravity reverse
the motion and bring the kettlebell
back down through your legs. Link
your reps using an even cadence.
Research
Roundup
Kettlebelled to the
core. Researchers
at the University
of Wisconsin-La
Crosse found that
after eight weeks of
twice-a-week kettlebell workouts (which
included snatches,
swings and get-ups),
the dynamic balance of participants
improved by 7 percent,
their aerobic capacity jumped by 13.8
percent and their core
strength increased by
70 percent!
Swings beat cycling.
A recent study in the
Journal of Strength
and Conditioning
Research found that
high-intensity kettlebell training was more
effective than sprint
interval cycling at
burning calories and
stimulating cardiorespiratory and
metabolic responses
that could improve
health and aerobic
performance.
Kettlebells build
power. Just six weeks
of kettlebell training
was shown in a study
to raise maximum and
explosive strength.
When subjects performed 12-minute
sessions of kettlebell
training twice weekly,
their one-rep max in
the half-squat went
up almost 10 percent
and their vertical jump
increased 20 percent!
66
SWING SNATCH
Targets: full body
The Problem: The catch. “Most people
bruise the backs of their forearms
because the kettlebell slams against it as
it rotates around their hand,” Doubroff
says. “Gripping the handle to the side —
instead of holding it dead center — can
help prevent this.”
Setup: Hold a kettlebell in your left hand
using an overhand grip toward the inside
of the handle, and let your arm hang
straight down in front of you, right arm at
your side. Space your feet slightly beyond
shoulder width, knees slightly bent, toes
pointing forward.
Move: In one fluid motion, hinge at
the waist and swing the weight back
between your legs while keeping your
back straight. Then drive your heels into
the ground, tighten your glutes and snap
your hips forward — the kettlebell should
swing forward and upward at arm’s
length. Once the kettlebell reaches eye
level, punch through the horns to allow it
to flip onto your forearm and continue to
lift the weight up over your head with your
arm straight. Reverse these steps and
continue, linking your reps together fluidly
and continuously. Do all reps on one side
before switching.
Pointers
z Master your two-arm kettlebell swing
first, then move on to the swing snatch.
z Rejig your thinking. Imagine moving your
hand around the kettlebell rather than
the kettlebell moving around your hand.
z Keep your head neutral and aligned
with your spine — don’t let it dip down or
crane back.
z Tighten your core before you fold forward so your back maintains a natural
arch.
z Plant your feet as the kettlebell
descends, quickly shifting your weight
back onto your heels.
z Go heavy. It’s more difficult to stabilize
a lightweight kettlebell, making it harder
to snatch.
z Wear a sweatband on your forearm as
padding until you get used to the move.
HALO
Targets: back, shoulders
and core
The Problem: “Many
women tend to overexaggerate this movement,
moving their arms and
body more than necessary,” Doubroff says. “Keep
the motion under control
and tight to your head.”
Setup: Stand with your feet
shoulder-width apart, toes
forward, knees unlocked.
Hold a light kettlebell with
one hand on either horn,
in a bottoms-up position
in front of your chest, with
elbows bent.
Move: Tighten your core,
then slowly circle the
kettlebell clockwise around
your head (in a “halo”) —
from your right ear to the
back of your head to your
left ear — until the kettlebell
is back in the start position.
Switch directions to complete one rep. Continue,
alternating sides.
Pointers
z Watch your elbows. They
shouldn’t be locked but
relaxed.
z Keep your arms bent
and tucked in close to your
head.
z Keep your hips steady. If
they shift around, momentum assists with the move.
z Slow down. A controlled
pace makes you focus on
the changing weight distribution of the kettlebell as it
circles your head.
z Be posture perfect. Keep
your hips tucked, and don’t
overarch your lower back.
JUNE 2016
. OXYGENMAG.COM ‹
67
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BENT PRESS
Targets: total body, especially legs, back,
shoulders, triceps, glutes and core
The Problem: “Getting into the right stance,”
Doubroff says. “If you don’t position your
arms, legs and feet correctly before
starting, you can minimize your range of
motion and increase your risk of injury.”
Setup: Stand your feet shoulder-width
apart holding a kettlebell in your left
hand, right arm at your side. Curl (or
clean) the kettlebell up to your left shoulder — at the top, your palm should face
inward toward the midline of your chest,
elbow pointing down with the kettlebell
resting on the back of your forearm. Turn
both feet to angle away from the kettlebell (to the right in this case) at about a
45-degree angle, and press your hips to
the left while keeping your legs straight.
Move: Keep the kettlebell where it is in
space and move your body (by bending
at your waist) away from it, downward
and to the right. Simultaneously, with your
left leg straight, slowly slide your right arm
down the front of your right leg toward
the floor as far as you can, straightening
your left arm as you move away from
the kettlebell without pressing it upward.
Your right knee should naturally bend as
you lower, and at the bottom of the move,
your left arm should be extended straight
above you, perpendicular to the floor.
Keeping your arm straight and the kettlebell above you, stand slowly back up, then
lower the kettlebell back to your shoulder
to complete one rep. Do all reps on one
side before switching.
Pointers
z Squeeze your lats to stabilize your torso
and shoulders.
z Move super slowly to make sure you do
all the steps correctly and decrease your
risk of injury.
z Lock the kettlebell in place as you lower
your torso down and away from it — your
arm will straighten on its own.
z Use a mind-muscle connection to feel
the move in your obliques rather than
your lower back.
z Keep your torso straight. If you begin
to bend to the side, you’ve lowered down
too far.
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HALF TURKISH GET-UP
Targets: legs, glutes, lower back and core
The Problem: “A lot of people treat the
get-up as one, super-fast movement
instead of looking at it as a series of
slower steps,” Doubroff says. “That type of
thinking leads to sloppy form, diminished
results and a greater risk of injury.”
Setup: Lie on your back and hold a kettlebell straight up above your shoulder in
your left hand with the kettlebell resting
against your forearm. Bend your left leg
and place your left foot flat on the floor,
right leg straight and right arm extended
out to the side, palm flat. Look up at the
kettlebell and keep your eyes there for the
duration of the move.
Move: Keeping your left arm perpendicular to the ground, roll onto your right side
and prop yourself up on your right elbow,
then straighten your right arm until your
right hand is supporting your weight.
Next, press your hips up until your body is
straight from your torso through your right
leg. Reverse the steps to return to the
setup position, then repeat. Do all reps on
one side before switching. }
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Pointers
z Keep your arm steady. Picture trying to
push the kettlebell up into the ceiling.
z Press down into your bent foot to target
your glutes and hips.
z Employ your core to maintain control
and a solid base.
z Pack your working shoulder before
getting up, bringing your scapula down
and back.
z Rotate your extended leg at the top,
turning it sideways so you’re pushing
through the outside of your foot.
z Focus upward at the kettlebell to stabilize your arm and protect your shoulder.
EARCH!
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put a lock on
You’ll curb your
hunger, improve your
blood sugar levels
and lose weight with
a 13,000-year-old
fat-loss superfood.
Which Barley Is Better? While nearly all forms of barley
contain beta glucan, a potent fiber, not all barley is made equally.
Pearl Barley Most barley found in supermarkets is the “pearl”
version. While quite healthy, its outer husk has been removed,
along with the nutrient-dense bran and germ layers, in order to
facilitate reduced cooking time.
Hulled or Hull-less Barley This grain retains the bran and germ
layers, allowing this form, unlike pearled barley, to be considered
a whole-grain food that is much more nutrient-dense than its
70
Barley was first introduced to America in
1494 by Christopher
Columbus, many centuries after it was first
cultivated in North
Africa, Western Asia and
portions of the Middle
East known as the Fertile
Crescent.
Not only can this
ancient food help you
lose weight by minimizing your between-meals
snacking or the amount
of food you eat at subsequent meals, but this
metabolism booster
also lowers the risk of
cardiovascular disease
and Type 2 diabetes.
stripped-down relative. Of course, the hulled version must first
be soaked overnight and then cooked more than an hour before
it can be consumed, but leftovers will remain viable in the fridge
at least for a couple of days.
Get It Here! If your local health-food store does not carry the
hulled version, you can purchase Bob’s Red Mill Hull-Less
Barley directly from BobsRedMill.com or GMO-free Organic
Hulled Barley from GrainPlaceFoods.com. (Both are also available from Amazon.)
!
e
t
i
t
e
p
p
a
r
you
By Jerry Kindela, M
A, DHS
In cultivation roughly 130 centuries and
the fourth most commonly grown cereal
grain today, barley is achieving the status
of true superfood, all-too often a rank
accorded to over-marketed, over-hyped,
XQGHUVWXGLHGIRRGVÀJKWLQJIRUVXSHU
market shelf space.
What It Does
Based on recent research at Sweden’s
Lund University, whole-grain barley
reduces appetite and, within three days
of daily ingestion, improves blood sugar
levels and insulin sensitivity. As a result,
not only can this ancient food help you
lose weight by minimizing your betweenmeals snacking or the amount of food
you eat at subsequent meals, but this
metabolism booster also lowers the risk
of cardiovascular disease and Type 2 diabetes. If you ask us, that’s a win-win-win
situation — a nutritional hat trick — in
any book.
In a nutshell, this small study had
participants eat one slice of barley bread
(85 grams of barley kernels per slice) for
each of three meals for three days. Then,
WRKRXUVDIWHUWKHÀQDOPHDOSDU
ticipants were measured for markers of
blood sugar levels, insulin levels, insulin
sensitivity and appetite, as well as a horPRQHWKDWVKRZVOHYHOVRILQÁDPPDWLRQ
As it turned out, the barley, thanks to
LWVXQLTXHPL[WXUHRIGLHWDU\ÀEHUVKDG
increased gut hormones that regulate
metabolism and appetite positively in a
relatively short period.
Because barley is so rich in complex
FDUERK\GUDWHVLWVEHQHÀWVIRUVHULRXV
training cannot be underestimated. For
example, carb up with barley the day
before a serious leg workout, and see
how you’ll be able to push the edge of
your training envelope.
What You Can Do
Study co-researcher Anne Nilsson, associate professor at Lund’s Food for Health
Science Centre, explains that the amount
of barley used in the study was maximized
so as “not to miss any effect,” but most
likely “it is not necessary to consume
such large portions.” She wanted Oxygen
readers to know this, however: “The message must be to try to incorporate barley
kernels as a natural part of the diet, e.g.,
to replace rice, potatoes, pasta and include
the grain in soups and stews.”
Swap It! :LWKLWVULFKFKHZ\QXWW\ÁDYRU
it also can replace your morning oatmeal
(toss in cinnamon and blueberries to add
the antioxidant anthocyanins), or stir in
frozen mixed vegetables during the last 10
minutes of cooking or broccoli to add the
powerful antioxidant sulforaphane for a
powerful lunch.
Love to Bake? If your passion is baking
and you’d like to try your hand at baking
the bread used in the actual Lund study,
search “barley” on MedicalNewsToday
.com.
Cautionary Notes
Because of its powerful impact on
\RXUGLJHVWLYHWUDFWZKHQ\RXÀUVWVWDUW
incorporating barley into your diet, take
your time.
1. Begin with small quantities, and
increase daily intake slowly as your digestive tract adapts.
2. Drink plenty of water to help move
along this supergrain.
*If you have celiac disease, you may want
to avoid barley because of its gluten load.
Hulled Barley Nutrients: ¼ Cup
Protein
5.7 g
Carbohydrates
33.8 g
Fiber
8g
Total Fat
11 g
Calories
163 Kcal
Sodium
6 mg
Magnesium
61 mg
Phosphorus
121 mg
Potassium
208 mg
Each of the macronutrients and
micronutrients in the table significantly aids training and fat-loss
efforts while also augmenting
numerous critical health benefits.
One cup of barley contains at least
13 grams of appetite-suppressing
whole-grain fiber. That’s more fiber
than found in a cup of oatmeal (almost
4 grams), 1 cup of whole-wheat spaghetti (6 grams), one medium apple
(5 grams), one pear (5 grams), 1 slice
whole-wheat bread (2 grams) or 1 cup
of raspberries (8.3 grams). }
JUNE 2016
. OXYGENMAG.COM ‹
71
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Take Your Workout to the
By Lee Boyce, CPT
With only a few minutes
of preparation, you can
improve each workout, lift
heavier, train longer and get
greater results by using these
five warm-up protocols.
When you’re crunched for time, it’s tempting to skip a warm-up and get right to
training. But while your brain is ready
to go, your body has not yet gotten the
memo. A warm-up serves as this wake-up
call, getting your blood flowing, increasing range of motion, and preparing your
muscle fibers and nervous system to work.
But with all the different techniques these
days, it’s difficult to know which warm-up
goes best with which kind of training and
which will do the most good. No worries —
Oxygen’s done the matchmaking for you.
Use this go-to guide for warming up and
get more out of your training while also
preventing the risk of injury.
72
Cardio
1
Best Before: Any kind of workout.
Cardiovascular activity is an excellent way to
warm up — to raise your internal temperature —
because it gets your whole body moving, infusing
your muscles with oxygen, blood and nutrients and
preparing them to hit the ground running (literally!). Sometimes cardio is sufficient in and of itself
as a warm-up if you’re simply doing some easy
aerobic work, but if you’re doing heavy lifting or an
intense high-intensity interval training session, this
technique should be combined with another protocol — such as the ones on the following pages — to
properly and fully warm up.
What You Should Do: Any activity that gets your
body moving and grooving is great — jogging, rowing,
biking, stair climbing.
Keep in Mind: It should be done at an easy pace for
no longer than about five minutes to simply get you
warm, not to make you break a sweat. So even if you
love to run, anything beyond 10 minutes of light
jogging ventures into full-on workout territory and
is no longer considered a warm-up.
2
Foam Rolling
Best Before: Any workout but particularly heavy strength training.
Improving range of motion (ROM)
is something to prioritize when you’re
about to pump some iron, and according to recent research, using a foam
roller can help increase ROM without
negatively affecting performance.
Foam rollers work as a sort of selfmassage, helping break up and release the fascia
— the connective tissue that surrounds the muscles
— which can become tight and inflamed. Rolling
improves ROM even before you lift a weight.
What You Should Do: Position yourself on top of the
roller, and using your bodyweight, roll along the muscle starting at the origin and moving slowly through
its entire length. Pause when you encounter an area
that is tight or tender and hold that position for several seconds to help it release. Aim for a minimum of
five passes in each direction per muscle before moving
on to the next, and do a total of about five minutes.
Note of caution: Never foam-roll your lower spine
because the area may seize up.
Keep in Mind: There are different “levels” of foam
rollers, ranging from moderately soft to rock solid, so if
you’re new to the technique, start with the softer ones
and move up as you become adept at rolling (and as
your body adapts to the hardness). In addition, foam
rolling can make you sore, especially if you’re super
tight or have a lot of adhesions — areas of tightness
in your fascia. So don’t be surprised if that IT band is
grumbling the day after you roll the heck out of it.
3
Dynamic Stretching/Mobility
Best Before: Explosive workouts such as plyometrics or powerlifting and sports.
This technique involves moving a limb actively
through its entire range of motion, helping push blood
into the muscles while releasing synovial fluid within
the joints, lubing them up and getting them ready
to work. It also can help you perform better: One
study published in the Journal of Sports Medicine and
Physical Fitness found that dynamic stretching
as a warm-up helped improve performance in basketball players.
What You Should Do: Actions that focus on multidirectional movement at the joints — leg swings, arm
circles, bear hugs — are examples of great dynamic
stretches. Begin in a shorter, gentler range of motion
and gradually allow your actions to become larger and
more dynamic.
Keep in Mind: Spend about five minutes on the large
muscles and joints in the body, paying special attention to any that have chronic tightness or those that
will be worked extra hard that day.
Static
Stretching:
An Outdated
Technique?
4
Movement Prep (aka warm-up sets)
Best Before: Strength training and CrossFittype WODs.
Movement prep is really a going-through-the-motions
sort of gig. You do several sets of the exercises but at a
lower intensity. This alerts your central nervous system
that heavy work is coming its way and establishes a
movement pattern for the forthcoming exercises that
your body can remember when the going gets tough.
This helps you produce force efficiently and explosively,
making movements more effective and workouts more
intense. And of course, you reduce the risk of injury.
What You Should Do: Assess the lift you’re focusing on
for the day and do some movement prep appropriate to
that lift. For example, if your goal is to back-squat 120
pounds, your movement prep could start with bodyweight squats, also known as air squats, for a couple of
sets using perfect form; then you could move to squats
with an empty Olympic bar for a couple of sets. Next,
you’d start building, dropping the rep range down to
three to five per set and adding weight in 20 percent
increments per set until you reach your target weight.
Keep in Mind: How long the actual prep lasts depends
on the lift in question and how strong you are at it. If
you’re a veteran, chances are your movement prep will
take longer than a novice. Also, know that single-joint
isolation movements like a biceps curl requires less prep
because they affect fewer muscle groups and joints.
Muscle Activation
5
(aka isometrics)
Best Before: Heavy lifting days.
Isometric contractions —
wherein you contract your muscle
against an immovable object —
done preworkout have actually
been shown in some studies to
increase power up to 51 percent.
This kind of contraction stimulates the central nervous system to recruit more
high-threshold motor units (those responsible for
innervating the fast-twitch muscle fibers), improving contractile strength and force output, resulting
in more powerful lifts.
What You Should Do: Think about the movement
you’re about to do, then find a way to simulate it
against an immovable object. With a bench press,
for example, place your hands in the benching position flat against the wall, then actively try to press
the wall away from you, tensing and contracting all
the muscles you would be using in an actual bench
press. Hold each press for 10 to 15 seconds, then
rest 30 seconds. Go for two to three sets, and with
each set, make the contraction a little more intense.
Keep in Mind: This technique can easily drain you,
so limit the amount of actual work to no more than
three minutes. }
Static stretching used
to be recommended
as part of a warm-up,
but as of late, it has
gotten kicked to the
end of the workout.
Numerous studies
indicate that assuming
a stretch and holding it
statically can cause a
temporary reduction in
the rate of firing of the
motor units, impairing
strength levels afterward, which obviously
can impact your workout. And since the idea
behind a warm-up is
to help you achieve
peak strength, static
stretching should
be used in a limited
fashion, if at all, preworkout. However, it
is a great idea to use
it postworkout: It can
assist as a cool-down
measure as your body
returns to homeostasis while also acting
to improve range of
motion and lessen
muscular soreness.
What You Should Do:
Assume a stretch and
hold it for up to 60
seconds, breathing
deeply and letting your
muscles relax and
lengthen.
Keep in Mind: Never
stretch a cold muscle;
always make sure
you’re sufficiently
warm with a little
cardio or post-training
before doing your
static stretching
routine. Following a
workout, conversely,
the muscles you’ve
trained should be quite
thoroughly warmed up.
A warm-up serves as a wake-up call, getting your blood flowing, increasing range
of motion, and preparing your muscle fibers and nervous system to work.
JUNE 2016
. OXYGENMAG.COM ‹
75
Are You an
Emoti nal
Eater?
Five reasons you’re overeating
(and how to stop).
By Dr. Lauryn Lax, OTD, NTP, CPT
Do Ben and Jerry summon
you when you’re bored? Or
calm you when you’re anxious?
Or reward you when you’re
good? If so, you may be an
emotional eater.
It might seem like noshing ADD, and it sort of is:
Emotional eating is the act of
eating in response to an emotional trigger, an attempt to
manage mood with food. And
although emotional eating is
often described as a coping
mechanism for negative emotions, it’s actually the use of
food in response to any and all
emotions — stress, happiness,
sadness, excitement, boredom
and beyond. The big question
is — why?
There are any number of reasons you might be answering
the siren song of Little Debbie
regularly. Here are a few to
consider and what to do to
break the cycle.
1
76
Heart Hunger
Often, emotional eating boils down to a
desire to be loved or cared for, and people
turn to food to fill a hole or void: It’s always
there for you — tangible, available and real.
Food is something to occupy you and distract
your mind from negative thought patterns or
befriend you when you’re lonely or comfort
you when you’re stressed.
Break the Cycle
•
Nourish yourself emotionally. Schedule an hour of
daily, unstructured you-time, such as getting a mani/
pedi, walking your dog or reading a book. By “feeding” yourself in ways other than with food, you get
that self-care you are seeking in a healthier way.
Talk it out. Address your emotional issues with a
friend, confidante or counselor rather than reaching
for the chips. Just like your physical health and wellness is important, so is your mental health.
Identify your trigger foods. Certain foods elicit
an emotional response, such as the feeling of comfort associated with having that food as a child, for
instance. Once you identify these foods, it will be
easier to deflect yourself from reaching for them as
solace in times of heart hunger.
•
•
Break the Cycle
•
Make a new recipe,
or try a new spice. By
bringing pleasure into
your eating routine,
you feed the emotions
that long to be fulfilled.
Find a hobby that
does not involve eating. Practice it when
you’re obsessing about
food.
Before eating when
you’re bored, rate
your level of hunger
from 1 to 10. If you’re
not hungry, don’t eat.
If you are, have something healthy or drink
a big glass of water
because sometimes
dehydration can be
mistaken for hunger.
•
2.
Lack of (Yawn) Interest
Boredom works its way into emotional eating on
several levels, the first being simple boredom with
your food choices. When you’re on a diet, food can
become a chore: boring, measured and bland.
While clean eating definitely does a body good, overdoing it can
warp the sense of pleasure you used to get from eating and could
lead to an emotionally driven drive-thru decision at Five Guys.
The second tentacle of boredom is the actual lack of
something to do, and if you’re sitting around doing nothing, you’re
more likely to reach for easy food in a mindless way rather than
waiting for a mealtime to eat healthfully.
•
Another Reason to Stress Less According to the American Psychological Association,
43 percent of women report having overeaten or having eaten unhealthy foods in the past month
because of stress alone, and 30 percent of women admit to eating as a way to manage their stress.
Being on Autopilot
When life gets busy, it’s easy to just tick
things off your checklist robotically,
food being one of them. But if food
becomes nothing more than a task,
you’ll tend to eat things that are handy
and convenient rather than those that
are nourishing, and processed items
and fast foods could become your
regular fare.
Break the Cycle
•Make time for meals. Sitting down with
friends or family and having a healthy meal can
be an enjoyable part of your day, giving you
the opportunity to be mindful about your food
choices and reconnect with people who can
support you emotionally, taking that role away
from food.
Embrace the “foodie” mentality: Chew, taste,
savor and experience food rather than eating
it without thinking. By connecting to your food,
you can turn off the mindlessness of emotional
eating and make it into a conscious experience
instead.
•
Approximately 40 percent of women in
the U.S. are dieting at any given time. And
because diets often restrict food options or
limit the amount you’re “allowed” to eat,
they consequently set you up to turn to food
in times of stress or anxiety.
4
Cake = Crack????
Did you know that certain foods can actually change
your brain chemistry? A study conducted at Scripps
Research Institute in Florida found that rats given free
access to bacon, pound cake, cheesecake and cake
frosting experienced changes in brain activity that
mirrored what occurs in the brains of drug addicts.
(So cake = crack? That explains a lot!) Another study
discovered that long-term consumption of junk food
resulted in reduced activity in the section of the brain
that signals “reward.” So just like with drugs, you can actually become
addicted to junk food and sugar, requiring increasing amounts of it
to get the same high. This obviously impacts your rational decisions
around food, making you more susceptible to emotionally based
choices that provide instant happiness.
Break the Cycle
•
Detox slowly. Limit your consumption of sugar, junk food and artificially sweetened items day by day, bit by bit — you don’t want to feel completely deprived
or you’ll run back to sugar to save you from that empty feeling inside. Small
changes equal big results.
Eat frequently. Having a stable blood sugar level helps control cravings and
could help you break the junk-food habit while giving you the wherewithal to
make better food decisions on a daily basis.
•
78
5.
Too Much
Routine
Some people have
dessert with every meal,
give kids pizza and ice
cream as a reward,
or hunker down every
night to watch TV with
a bag of chips. Treats
and cheats can become
habit if repeated often
enough, and you might
find that if you don’t
have those chips while
watching The Bachelor,
you actually feel empty
and unfulfilled. Yes,
it’s fine to have a treat
occasionally, but when
those treats are related
to an emotional need,
it’s time to reassess.
Break the Cycle
•
Take a moment to reflect
on why exactly you may be
grabbing the Ghirardelli
every night after dinner.
Ask yourself if you really
want that treat or if you’re
eating it out of habit.
Do a mental swap to tell
whether you’re actually
hungry. Trade pizza for
carrot sticks in your mind
when you feel the need to
eat; if you actually want to
eat the substituted item,
you’re really hungry. If
you don’t, it’s more likely a
craving or habit.
Change your routine.
Instead of eating chips while
watching TV, dust off that
exercise bike and get in your
cardio for the day. Better
yet, skip the TV and go for a
walk instead. }
•
•
Power up for
your best-ever
performance
Intense activity and workouts dehydrate your
body and drain cells of glycogen, the energy
stores that power your muscles. Sustamine® is
a clinically tested sports recovery ingredient that
combines amino acids L-Glutamine and
L-Alanine. This unique combination works on
multiple levels to restore your strength.* It
enhances electrolyte and water absorption in
the intestines, helps replenish glycogen and
promotes healthy muscle repair.* It’s also rapidly
absorbed for faster recovery.* For hydration and
muscle repair that can noticeably increase your
competitive edge, look for products formulated
with pure, vegetarian, allergen-free Sustamine.*
Find products with Sustamine at
www.sustamine.com
Follow Sustamine®
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
Look for brands with
Sustamine® in their formulations
Sustamine® is a registered trademark of KYOWA HAKKO BIO CO., LTD.
Copyright ©2016 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
trust us when we say ....
YOU
DON’T
KNOW
SQUAT!
The classic squat
may be your
go-to, foolproof
booty exercise,
but do you do the
same one over
and over? Time
to go beyond the
basics to tighten
your booty.
Fess up! Are you a superstar squatter, or does something feel … not
so fabulous when you hit the squat rack? Since no two bodies are
built the same, not everyone is going to relish the same sorts of
exercises, and this rings especially true for squats. Fortunately, there
are several variations on the classic squat, and if one doesn’t seem to
feel right for you, there’s a long line of others waiting to be tried.
OxygenPDNHVLWHDV\IRU\RXE\EUHDNLQJGRZQÀYHFRPPRQ
squats. Test-drive a couple of these alternatives for yourself, sidelining those you don’t like and embracing those you do, adding them
into your workout. At the very least, you’ll have a pocket full of
options for when the dudes are hogging the squat rack.
BY Lee Boyce, CPT PHOTOGRAPHY BY Cory Sorensen
in strength.
THE HOW-TO:
turned out 8 to 10 degrees,
and hold a barbell across
your upper traps with your
elbows pointing down, not
back. Imagine pulling the
bar apart with your hands
to maintain upper-back and
trunk tension and create a
stable base of support for
the bar.
Move: Inhale, then kick
your hips back and bend
your knees to lower into a
deep squat, keeping your
chest lifted and your elbows
down. Drive through your
heels to power back up,
exhaling as you rise back to
the start.
default to an alternate squatting style.
JUNE 2016
. OXYGENMAG.COM ‹
81
SQUAT
many likes.
strength.
VRLQÁH[LEOHWKDW\RXFDQ·WUHDFK
behind your head to fasten a
necklace, this is probably not the
lift for you.
82
MODEL: SASHA BROWN • HAIR AND MAKEUP: NANCY J • PANTS: ELISABETTA ROGIANI • TOP: MODEL’S OWN
3. FRONT SQUAT
Front squats are the kissing sister of back squats
and are quite similar
mechanically.
The Upside: Since the load is
the front of your head, your torso
remains more vertical, eliminating
the potential for excessive forward
lean and making it kinder and
gentler on your back. Front squats
DOVRHQFRXUDJHPRUHNQHHÁH[LRQ
and greater depth, thereby calling
more on the quads to get you out
of the hole.
The Downside: This front
loading also means less gluteal
and hamstring involvement, so
if you’re looking to build that
Beyoncé bubble butt, you’re
squatting up the wrong tree.
Front squats also call for good
wrist mobility to hold the barbell
in the front rack position, as well
DVH[FHOOHQWDQNOHÁH[LELOLW\DV
you get low.
Keep in Mind: You’ve got to have
good thoracic extension, because
if you lean forward like the Tower
of Pisa, you’ll dump the bar.
THE HOW-TO:
Setup: Stand with your feet shoulder-width apart, toes turned out
about 8 to 10 degrees. Hold a barbell in the front rack position: bar
resting across your clavicle and
upper chest (not your shoulders),
elbows lifted in front of you, fingertips loosely holding underneath
the barbell. It’s OK to remove the
pinkie finger and thumb from
under the bar, if needed.
Move: Keep your elbows high and
lifted and your chest up as you
inhale, then kick your hips back
and descend into your deep squat.
Drive through your heels and
exhale as you return to the start.
JUNE 2016
. OXYGENMAG.COM ‹
83
4. ZERCHER
SQUAT
This squat variation
was the brainchild of
Ed Zercher, a powerlifter from the 1930s who
devised it to compensate
for his lack of a squat
rack.
The Upside: As it turns out,
Zercher’s squat is a decent deviation, encouraging a hip-dominant
squatting action while forcing
the lifter to maintain an upright
84
posture. It also helps reduce the
compressive forces on the spine
by taking the load off your back,
and because the bar threatens to
pull you forward, your core works
double time to keep you upright,
making it murder on your abs.
The Downside: As the weight
gets heavier, your arms may surrender early.
Keep in Mind: There’s a ceiling
on how much you can physically
hold and, therefore, how much
you can squat with this variation.
THE HOW-TO:
turned out 8 to 10 degrees,
and cradle a barbell in the
crook of your arms with your
hands interlocked. Your chest
should be lifted, shoulders
back, abs tight.
Move: Keep the bar close and
your knuckles facing upward
as you inhale and kick your
hips back, descending to
your bottommost range while
keeping your torso vertical.
Exhale and drive through your
heels, extending your legs and
hips to return to the start.
5. HIP-BELT
SQUAT
The Upside:
and core engagement.
The Downside:
THE HOW-TO
Setup: Set up two boxes
or steps spaced apart
as wide or a little wider
than your normal squat
stance. Secure a hip belt
around your waist, then
attach a plate or kettlebell
to the belt with a chain
or strap. Stand with a
foot on each box and
assume your squat stance
with your toes turned out
slightly and your arms
crossed over your chest or
extended in front of you
for balance. The weight
should hang directly down
between your legs.
Move: Inhale and then kick
your hips back, descending slowly until you reach
your full, comfortable
depth. Stand back up and
squeeze your glutes at the
top as you exhale. }
slide off.
Keep in Mind:
to perform it properly.
For a goblet squat that is versatile for beginners and advanced, go to oxygenmag.com.
JUNE 2016
. OXYGENMAG.COM ‹
85
oxyvoices
KNOW
FROM THOSE IN THE
M
DO
IS
W
OF
DS
OR
W
MOM UP!
HOW SHE FUELS
SUCCESS STORIES
FUTURE OF FITNESS
88
89
90
92
Love
yourself!
Exercise,
eat fruits
and
veggies
and quiet
your mind.
“Meditation
brings full
awareness
to myself
and my
body.”
— Koya Webb,
How She Fuels,
Page 89
JUNE 2016
. OXYGENMAG.COM ‹
87
momup!
By Sarah Tuff Dunn
SUPERMARKETS
SUPER CLOSE =
SUPER KIDS
Stop Counting
Calories!
Kickboxing also kicks hunger to the curb,
reveal British scientists in Medicine & Science
in Sports and Exercise. That’s a good reason
to stop counting calories and start counting
on the minutes of your workout — a relief to
busy moms who don’t have the time to examine every label or weigh every gram of food.
The findings are based on an examination of
women’s hormonal, psychological and behavioral responses to controlling calories through
exercise and food restriction for nine hours.
Those who restricted their food were hungrier
and ate more from a buffet, while those who
went on a 90-minute treadmill run were more
satiated and ate less.
Location is
everything
— provided
that location
leaves you near
a supermarket,
shows a study
published in
the American
Journal of
Public Health.
Kids living in
Massachusetts
ages 6 to 12
who lived near
a grocery
store and who
received tips
on consuming
fruits and vegetables were
better equipped
to decrease
their body mass
index. And the
closer they lived
to the market,
the more likely
they were to
pick fresh produce and drop
weight. If moving’s not in the
future for Mom,
stock up on
canned or frozen veggies, or
make a weekly
pilgrimage to
the farmers
market a family
priority.
THE 5 BEST HOTELS FOR
BUSY, FIT MOMS
On the road again? Whether
you’re with or without the
kids, these hotels are among
the hottest for making sure
you get your sweat session.
z Tryp by Wyndham: Book
a “fitness room,” and you’ll
be able to ride the exercise
bike while your little tyke
sleeps. Plus, it sits smack in
the middle of Times Square
South in New York City for
easy access to the most
kid-friendly scene in the city.
(tryphotels.com)
z Taconic: There are few
better playgrounds for
summer fun than southern
Vermont, and this Kimpton
boutique hotel in the town
of Manchester gives moms
access to top trail running,
hiking and farm-to-table
food; the kids program will
deliver a goldfish to the
room. (kimptonhotels.com)
z Westin Riverfront Resort
& Spa at Beaver Creek
Mountain: A newly remodeled, 27,000-square-foot
fitness studio sits smack
in the middle of the Rocky
Mountains in Colorado. If
kids need an inspiring role
model to start getting fit,
the resident gold medalist,
Mikaela Shiffrin, just might
show up to squeeze in a ski
training session. (westin
riverfrontbeavercreek.com)
z Hyatt Regency Lost Pines
Resort and Spa: This Austin
property gives kids the keys
to the Texas wilderness, plus
the Crooked River Water
Park, horseback riding and
evening campfires. That
gives moms plenty of time
to take advantage of the
24-hour StayFit gym or
just take a load off at Spa
Django. (lostpines.hyatt
.com)
z Los Angeles Athletic Club:
In a new twist on staying in
top shape, there’s a hotel
at this 88,000-square-foot
luxury gym so that families can swim, play tennis,
take hip-hop dance classes
and practice Pilates before
tucking in for the night.
(laachotel.com)
Let the Good Times “Role” If you’re lacing up your sneakers and dicing up cucumbers instead of
spacing out to television and scarfing down chips, good for you — and your children, too. A new American Heart Association
study finds that unhealthy habits among moms raise the odds for obesity, high blood pressure, high blood sugar and high
cholesterol among their charges. After researching some 1,500 children ages 8 to 16 and their adult caregivers, scientists
found that eating poorly and exercising rarely rubbed off in all the wrong ways, upping the risk factors for cardiovascular
disease. So go ahead and keep practicing what you preach — while keeping the sugary snacks out of reach.
88
howshefuels
Do
What
You
Love
PHOTO OF KOYA WEBB BY ROBERT REIFF
By Maura Weber
ore
Practice m ,
self-love nd
ers a
love for oth planet
e
love for th ental,
through m hysical
nd p
spiritual a ss.”
fitne
Koya Webb follows a nutrition philosophy that goes hand in hand with her
enthusiastic attitude toward life: “Eat foods
you love that love you back.” The health
coach and yoga teacher travels to numerous
fitness conventions and retreats throughout
the year to spread her positive approach to
wellness. She says her message is to “Get
Loved Up.” What does that mean exactly?
“Practice more self-love, love for others and
love for the planet through mental, spiritual
and physical fitness,” she explains.
Webb, a vegan, is also an author and fitness model who tries to incorporate fresh
foods at every meal. “I suggest five fruits
and five vegetables per day,” she says.
“This can easily be achieved with smoothies, soups, salads and veggie bowls.” She
recommends eating small, frequent meals.
“I think it’s important to eat something
every four to six hours to keep the metabolism strong,” she says.
The Sunwarrior-sponsored athlete
uses technology to stay on track despite
a hectic schedule. “I put my meal plan in
my phone, and I get alerts that remind
me to drink water, eat meals and when
it’s my bedtime. Reminders keep me
on track,” she says. Before her busy day
begins, she likes to take time to visualize
what’s ahead. “Reviewing my daily schedule before I start my day helps me stay
focused,” she explains.
Doing a variety of workouts keeps things
fresh for Webb. In addition to yoga, she
does high-intensity interval training and
total-body weight training. She attended
Wichita State University in Kansas on a
track-and-field scholarship, so she’s no
stranger to drills and sprints. She also
meditates daily. “It brings full awareness to
myself and my body,” she says.
KOYA’S SAMPLE
ONE-DAY MEAL PLAN
z Upon waking up: 1 cup
water
z Breakfast: Berry Bliss
Smoothie (see recipe)
z Snack: 3 to 5 pieces of fruit
z Lunch: Big salad (3 to 5
different veggies)
z Snack: Veggies (carrots,
celery, cucumber) with fatfree hummus
z Dinner: Veggie stir-fry/
bowl: ½ cup brown rice or
quinoa and 3 to 5 different
veggies; or some other gluten-free, low-fat, veggie dish
KOYA’S BERRY BLISS
SMOOTHIE RECIPE
• 2 cups water
• 2 cups organic frozen
berries
• 2 cups mango
• 2 bananas
• ½ cup parsley
• 1 scoop Sunwarrior Warrior
Blend Raw Vegan Protein
• 2 droppers stevia
• 1 teaspoon vanilla
• 1 inch ginger
• 1 inch turmeric
Place all ingredients into a
blender and mix.
KOYA’S FAVORITE
SUNWARRIOR PRODUCTS:
“I love the Warrior Blend
Raw Vegan Protein powder
because it helps my
muscles recover faster
after workouts and yoga.
I also love the Raw Vitamins
for Her because it gives me
all the vitamins I need for sustained energy throughout
my day plus B12 that I don’t
get from my diet.”
JUNE 2016
. OXYGENMAG.COM ‹
89
successstory
It
staye rained har
goals d focused d and
a
even nd accom on my
pli
mo
thoug re than I eshed
ht I w
v
ould.” er
before
Name:
Darla Andrews
Hometown:
San Diego
Age: 52
Height: 5’3”
Old body fat:
24%
Occupation:
Fitness studio owner
Favorite saying:
“You are never too
old to start your journey to a fit, healthy
lifestyle!”
Unstoppable Mama
Darla Andrews, a busy mother of five, proves over and over
again that age is just a number. By Lara McGlashan, MFA, CPT, Fitness Editor
Being a mom is a full-time job, and by her late
20s, Darla Andrews was working triple time: She
had three kids younger than 5, was running a day
care out of her home and was teaching the occasional group fitness class to fit in some exercise
when she had some time.
Then while pregnant with her fourth daughter, Andrews had to give up her already-limited
exercise because of complications, and then came
daughter No. 5. “With an infant and four other kids
ages 5 to 16, I was trekking to four different schools
and endless after-school activities and didn’t have
any time for myself,” she says. Eating healthy was
also a chore, and fast food, soda and processed
items became staples in her life. It was easy, and —
she admits — she didn’t know any better.
No More Frumpy Mom!
FAT
NEW BODY
16%
90
But when her youngest daughter was 3, Andrews
realized she didn’t want to be “that frumpy mom.”
So she joined a morning boot camp and got in her
workout early — really early. “I went at 5 a.m.
before the sun came up!” she says, laughing. “I
loved the fact that it was outdoors and that the
workouts incorporated challenging exercises.
Plus, it got me going for the rest of the day.”
As she got stronger and fitter and all her kids
transitioned into school, Andrews started teaching
her own boot camps a few days a week. She also
did away with her bad food habits and replaced the
junk with clean, healthy fare. “I also bought Tosca
Reno’s The Eat-Clean Diet,” she says. “That was a
game changer for me. I learned that I didn’t have to
get hung up on counting calories and that by eating
clean, healthy foods, I would not only lose weight
but also feel better and have more energy.”
New Challenges, Better Life!
Once she started moving and being active,
Andrews couldn’t be stopped: She started running
for fun, going from a simple run/walk to running
marathons within three years; she did several
Spartan Races, including back-to-back events over
the course of a weekend; she did a triathlon, even
though she admits swimming is “tough” for her;
and just months before turning 50, she competed
in a figure competition, the prep for which she says
was the hardest thing she has ever done.
Next on her fitness bucket list: “I’m not sure
yet! I like to mix things up and find new ways to
challenge myself,” she says. “But for now, I am
focused on my clients and helping them achieve
their goals.” Andrews currently owns a fitness studio where she teaches up to 15 classes a week and
trains upward of 40 clients. And, of course, she is
still a full-time mom to her five daughters.
“I trained hard and stayed focused on my goals
and accomplished even more than I ever thought I
would,” Andrews says. “I want to encourage other
women in their midlife period to go after what
they want, to take care of their health and live
their best lives possible.”
AFTER PHOTO BY DAVID KRAUSSE
FACTS
The Vision to Succeed
Being legally blind doesn’t stop Jessica Parsell from striving hard for
peak physical results. By Lara McGlashan, MFA, CPT, Fitness Editor
On busy days, it’s often difficult to navigate
the gym — weights hunkering like toe-crunching
land mines, benches askew, stack pins missing.
Now imagine trying to make your way from point
A to point B with your eyes closed. Are these
10-pound dumbbells or 15s? Is someone using the
squat rack in the corner? And where the heck is
the rope attachment?
These are problems that Jessica Parsell faces
daily. At age 14, Parsell was diagnosed with
Stargardt disease, an inherited juvenile form of
macular degeneration that causes progressive
vision loss to the point of legal blindness. During
the first few years, her vision went downhill rapidly and Parsell had to put in double the effort of
her classmates to keep up with schoolwork.
“I understand that this is an unfortunate hand
to be dealt, especially as a 14-year-old girl, but I
decided at a young age that I wasn’t going to let
this define me,” she says.
third in the model search at the 2016 Arnold
Sports Festival.
Today, Parsell is legally blind with an uncorrected vision of 20/400 and clusters of retinal
blind spots. “I am able to see shapes and colors,
and I could tell if there is a person standing across
the room, but I couldn’t tell you if it was a man or a
woman or even my own family in front of me,” she
says. Her vision loss also affects her balance and
depth perception, and sometimes she gets dizzy
or disoriented, especially when doing fast-paced
activities such as circuit training. Yet she doesn’t
let any of this slow her down. In fact, it only works
to recharge her engines.
“I make a decision every day to either feel bad
for myself or to use my special circumstances to
motivate and inspire others,” she says. “Everyone
has something that holds them back, but nothing
can stop you from being healthy and achieving the
lifestyle you want.” }
The Journey Begins
And she followed through on that decision, con-
PHOTO BY ALLEN GRIGSBY OF LHGFX PHOTOGRAPHY
forward in basketball and a middle hitter in volleyball as long as she was able. She even made
all-conference honors in high-school track.
Though her physical person was on point, her
nutrition was abysmal. Fast food, candy and pasta
FACTS
Name:
Jessica Parsell
Hometown:
Honolulu
Age: 25
Height: 5’9”
Old weight:
150 lb
Occupation:
Fitness model,
bikini competitor
Favorite saying:
“The only thing
worse than being
blind is having sight
but no vision.”
EIGHT
CURRENT W
140 lb
intake, and as she aged out of adolescence and
slowly had to give up sports because of her condition, she traded muscle for fat; by age 22, she was
the heaviest she had ever been.
“It hit me like a ton of bricks that I was really out
of shape, and I knew I had to do something,” she
says. “I wanted to feel comfortable in a bikini and,
oh yeah, I really wanted abs! So my two friends
and I decided to do a bikini competition together.”
something
that holds
them back,
g
but nothin u
o
y
can stop g
from bein
d
healthy anhe
t
achieving ou
y
lifestyle
want.”
tion coach to help them with the diet.
More Muscle, Less Fat!
Through clean eating and consistent training,
Parsell lost about 20 pounds of body fat over the
course of four months, replacing it with about
10 pounds of muscle, and in May 2013, she
stepped onstage for her first competition. Since
then, Parsell has competed in more than a dozen
seventh in the amateur bikini competition and
JUNE 2016
. OXYGENMAG.COM ‹
91
32 • 127 LB • 5’7”
RUNNING START: Soccer, cross-country,
and track and field kept Ashley Howard
active while she was growing up.
Then she started college and gained
weight, which got her interested in fitness. “I didn’t get into bodybuilding until I
started reading articles on Nicole Wilkins
and asked my boyfriend at the time
to coach me,” she says. “Nicole Wilkins
inspired me not only to get fit but also to
be strong.”
STATS:
”
41 • 140 LB • 5’6
BUSY DAYS: “I do all my cardio at
5 a.m. during the week because that is
when my family is asleep and I can be
sure to get it in,” Angie Willson says. “It
can be tough as not only do I have
small children, but I also run my own
company. I find that I need to schedule in my weight training so I get it
done.” Willson looks up to Jamie Eason
Middleton as an inspiration. “She is
now a mother, too, and has accomplished so much in her fitness career,”
she says.
FAVORITES: Howard’s favorite healthy
meal consists of ahi tuna with kimchee,
and her top training move is the incline
chest press. “Trying to lift 50-pound
dumbbells up is a challenge, but when
I do it, I feel accomplished,” she says.
Running outdoors is her preferred way to
do cardio. Before a workout, she drinks
a cup of coffee while visualizing herself
doing the exercises, and she creates
music playlists specific to the workout of
the day. “If it’s a cardio day, I usually add
some new songs to my cardio playlist,”
she says.
TURKEY MASH: Willson’s go-to clean
meal is something she calls “turkey
mash,” which consists of ground turkey,
brown rice, spicy guacamole and salsa
all mixed together. Her favorite exercise is lunges (“they are super effective
at toning my legs”), and she enjoys a
track workout once a week that includes
sprints. Her secret, she says, is doing
what she loves. “Find an activity that you
love to do, because if you love it, you will
stick with it long term.”
PLAN OF ATTACK: Howard believes in
the importance of having a plan. “When
you don’t have a plan to execute, you
tend to fall off track,” she says. “I prep
my meals out a week ahead, make sure
I have enough clean gym clothes for the
week, and look at my workout plan days
ahead.” When plans go awry, she just
keeps moving forward. “When you do
fall off track, don’t give up. Let it be in the
past and jump back on track.”
ROLE MODEL: “I want women to know
that just because they are older and
have a career and children, they can
still make time for themselves to look
and feel great,” Willson says. “I want
my boys to grow up living a fit life, not
attached to video games and hooked
on fast food.” Consistent, hard work
pays off, she explains. “Living a fit life
takes dedication and sacrifice, but it’s
so worth it.”
92
OTOGRAPHY
– 4FORTY4 PH
STATS:
PHOTO BY AN
STATS:
GELA LATIMER
PHOTO BY JAM
BEN
PHOTO BY
ES ANDERSON
BRIGNOLA
futureoffitness
28 • 126 LB • 5’2”
SOMETHING POSITIVE: Sad circumstances motivated Shel’k Russell to attain
her best physique. “I was never a stranger
to working, but what made me want to
push harder was when my father died in
2013,” she says. “I needed to take my anger
and turn it into something positive.” She
continues to seek improvement for herself.
“Fitness isn’t about being better than someone else,” she explains. “It’s about being
better than you used to be.”
BIG QUADS: Russell says leg-training
day is her favorite. “I’ve always wanted big
quads,” she says. “When I feel like quitting
in the gym, I can hear my fit sister Laura
saying, ‘Stop acting like a little girl. I thought
you wanted big quads.’” Her favorite
healthy meal consists of red potatoes and
ground turkey, and she takes occasional
trips to IHOP for a treat meal of pancakes.
Her daily routine involves doing cardio
and training abs in the morning, then lifting weights in the evening. “It’s not easy
balancing things, especially being that my
husband, Derrick, is active military,” she
says. “When I’m not working out, I’m spending time with my husband and son.”
KNOW YOURSELF: Before and even during
her workouts, Russell likes to watch motivational videos on YouTube. Her best tip for
others on a fitness journey is to remember
that everyone is different. “Although you
may need help from others, no one knows
your body the way you do,” she says. “Just be
yourself, and don’t rush into anything. Slow
progress is better than none.”
Ashley Howard
Angie Willson
Shel’k Russell
Vacaville, California
Spring, Texas
Fort Hood, Texas
Gig: Manufacturing technician
Gig: CEO
Gig: Student
Think you have the fit factor?
Meet 6 women who’ve got the fit factor
By Maura Webe
WIITALA
UREE
PHOTO BY AZ
PHOTO BY
BEN
VE LAUS
PHOTO BY DA
BRIGNOLA
r
STATS:
31 • 137 LB • 5’9”
STATS:
44 • 137 LB • 5’8
”
SMALL-TOWN LIFE: “I started working
out in junior high,” Chelsey Tarnow says.
“Fitness was a unit in the physical education curriculum, and I have loved it ever
since.” Tarnow started out more interested
in cardio but gradually added weights to
her routine, and she varies her workout
plan depending on her goals. The one
thing that hasn’t changed is where she
trains. “I work out at a small communityowned gym in my hometown,” she says.
“I’ve been at the same gym for 17 years!”
SPORTY START: Mindy Mitchell grew
up watching her dad compete in marathons and other road races. “To this
day, he continues to go to the gym religiously five days a week,” she says. With
that kind of inspiration, it was easy for
Mitchell to commit to a healthy, sporty
lifestyle. “I earned eight varsity letters
in high school,” she says, “and I really
started working out when I met my husband, who was living the lifestyle. He
was a huge influence.”
TRAINING AND NUTRITION: Sumo
deadlifts are Tarnow’s favorite exercise.
“They are so hard and so effective,” she
says. For her ideal healthy meal, she picks
omelets, and her top treat is dark chocolate almonds. “When I’m not prepping for
a short-term goal, I’ll have a few daily,”
she says. She enjoys the process of defining goals and then meeting them.
“The most rewarding aspect of training for me is the self-confidence I have
gained,” she says. “The confidence came
from setting goals and working hard to
see them through.”
ALWAYS MAKES TIME: Mitchell trains
six or seven days a week in addition to
being a high-school teacher and mother
of two. “First and foremost, my kids are
at the top of the list, but I feel it’s also
important to take care of me, to be a
better mom, teacher and wife. I always
set aside time in my day to get my workout in,” she says. Her current goal is to
improve her glute-to-hamstring tie-in.
“Legs are an area that I’m really working
hard on, and back squats are helping
me with my tie-ins,” she says.
SUPPORT SYSTEM: Tarnow is grateful to
her family and her fiance, Sam Grey, for
their support. “My mom has been there
through thick and thin,” she says, “and
Sam will boil eggs and cook chicken for
me even if he won’t be eating any.” Her
morning workouts are her time for herself,
she explains. “Starting my day off with a
workout is something that gives me peace
of mind for the rest of the day.”
BELIEVER: “I had body-image issues
growing up and am a recovering
bulimic,” Mitchell says. “I suffered emotionally and physically, but I survived it.
I love being a health teacher because I
get to share my stories,” she says. “I’ve
learned over the years that if you want
to see change, you have to be dedicated
and positive about the process.” Her
motto, which is tattooed on her side, is
“She believed she could, so she did.”
STATS:
27 • 137 LB • 5’3”
CHICAGO WINTERS: Nicole Bowling
grew up playing tennis and enjoyed running during her college years, but then
geography changed her approach to
fitness. “I moved to the Windy City after
college graduation and soon realized
I couldn’t run outside during the harsh
Chicago winters,” she says. “I broke down
and got a gym membership. It was the
first time I was around women who were
lifting weights, and I was fascinated!”
Once she started lifting weights, she fell
in love with the results. “It has shaped my
body in a way that running never did.”
TRAVEL CHALLENGES: “I travel quite
a bit for work and make sure that every
hotel I stay in has a gym,” Bowling says.
“I often say ‘no’ to work social events at
night just so I’m able to get a workout in
the majority of mornings I’m out of town.”
Bowling also credits her boyfriend, Rob
Davis, with sharing her healthy outlook on
life. “He always wants to work out together
when we can, makes sure I wake up early
to work out solo, and even cooks healthy
meals when I won’t be home until late,”
she says.
LIVING WITH BALANCE: Bowling avoids
thinking of a healthy lifestyle in terms of
restrictions. “I’m a strong believer that ‘fit’
looks different on everyone, and being
healthy encompasses so much more than
your body-fat percentage,” she says.
“Making healthy choices in food and
with exercise should be balanced with a
healthy mindset and balanced life.”
Chelsey Tarnow
Mindy Mitchell
Salmon Arm, British Columbia, Canada
Columbus, Ohio
Chicago
Gig: Teacher
Gig: High-school health and PE teacher
Gig: Magazine editor
Send your story to [email protected].
Nicole Bowling
JUNE 2016
. OXYGENMAG.COM ‹
93
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94
Green-tea and guarana-seed extracts provide energy and help you drop more fluid.
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the pool or a quiet
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Oxygen - June 2016 USA

Transcription

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