Oxygen.03.2014.au

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pg44 OXYGENMAG.COM.AU AUS $8.95 • NZ $10.95 ISSN 1838-1517 06

pg110 9 771838 251001

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WorldMags.net Issue

64

on the cover

This issue we feature on the cover: Sarah Davis Make up: Sue McLaurin Photo by : Dallas Olsen Cover Design by Leo Costa Leite

contents

Features

Training

48 WHY YOUR WEIGHT LOSS DIET MIGHT BE MAKING YOU FAT – Part III

72 WAIST WHITTLERS

Do you find it difficult to lose weight and keep it off? Recognise the psychological aspects for longterm success.

104 SEEKING APPROVAL V MENTAL WELLNESS Do you need to hear compliments to feel good about yourself? Overcome your approval addiction.

106CAN YOU HYPNOTISE YOURSELF SLIM?

Amp up your ab training for a summer six-pack in five simple moves.

110 ULTIMATE ARMS Boost your guns with covermodel Sarah Davis’s no-fail workout!

124 TURBO-CHARGE YOUR LEGS Have you hit a leg-training rut? We’ve got the perfect workout to bust you out!

Nutrition 30 DIET FASTER AND SMARTER Throw out your ‘good food’, ‘bad food’ list – it could be doing you more harm than good.

80 YOUR MUSCLEBUILDING SALAD Powerful protein, colourful carbs and essential fats - a weightlifting girl’s best friend.

118 ARTIFICIAL SUGAR – TRICK OR TREAT There are so many to choose from, but are they really a healthy alternative?

Motivation

No, it doesn’t involve quacking like a duck or flapping your arms like a chicken – but it could correct bad habits!

44 DISCOVER YOUR PERSONAL POWER

56

How powerful do you feel? Become aware of your emotions, physiology and what drives you – you’re stronger than you think.

90 LAZY? HERE’S THE CURE Laziness doesn’t exist – and here’s why.

122 UNDERSTANDING YOUR INNER CRITIC Discover how to quieten that negative voice in your head. 4

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76 WorldMags.net 118 every issue 6 HOT AIR Your editor sums it up every issue

44

110

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD 10 REVIEWS 12 MAILBOX We hear you! 24 NEAT THINGS 25 BABEWATCH We choose one sexy fella each issue for your viewing pleasure 26 COVERGIRL LIFE Find out more about this issue’s covergirlº 34 BEAUTY WATCH Contour & highlight your beauty 38 BODY TRANSFORMATION Extreme life makeover 48 FAT LOSS Why your weight loss diet might be making you fat

106

90 MIND COACH Overcoming laziness 104 HOLISTIC LIVING Seeking approval vs. mental wellness 108 FIT FOR TWO Tips for every fit mum 128 FUTURE OF FITNESS You could be next! 130 EXHALE Be inspired

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Hot Air

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Keeping it real…

I

t’s a new year and it’s already shaping up to be a year of real significance on so many levels. One thing I really want to mention is how amazing all our Australian fitness models and cover girls have been in setting a REAL and genuine example of what health and fitness is all about. For me as an “Editor In Chief ” it doesn’t get any better. To feature those people who are so focused on their health and wellbeing first and foremost, rather than just how they look is such a refreshing change and I for one applaud those who continue to lead the way on such an important issue. As always, as a reminder we NEVER Photoshop our covers or reshape people’s bodies in any way! We will whiten eyes, teeth and remove blotches from bad tans and that’s about it. Something I am SUPER proud to say. Our girls are REAL and you can be sure that they’ve literally worked their butts off to get into that kind of condition. On that note, I was so impressed with the attitudes of ALL of our cover girl finalists. Ladies, you all are among some of the most genuinely amazing people I’ve had the pleasure to meet. Your humble attitudes and your outlooks on health, fitness and life, blew the whole team away (especially me!!). For those that missed it, our cover girl competition was one of the biggest ever and the standard was again amazing. Our successful cover girl winner (and all Oxygen cover girls for that matter) are truly exceptional role models and this has not changed since day one here in Australia. To that end I wanted to give you a list of what we expect and the criteria we look for, so that it may help those of you who are not quite sure what the next steps really are. So be sure to check out our next issue which will include a detailed guide on what we look for (and don’t look for) in EVERY cover girl! Until then, I hope you continue to love Oxygen and keep the feedback coming! After all, it’s because of all of YOU that it’s so inspiring! PS: I may or may not be a new mum by the time we go to print, so wish me luck…I’m not really sure what I’m in for but what I do know is that I’ll do my best, the same way I always do! Train Hard, Keep Fit and LOVE Life!

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Te to   ... WorldMags.net

GET QUALIFIED AS A

PERSONAL

TRAINER If you love health and fitness, why not make it your career?

“As a qualified Institute Master Trainer, I’ve had an amazing journey. Everyday I’m helping thousands of people to make the change, to a healthier, fitter lifestyle and so could you. Do what I did get qualified with the Institute, they’re first in fitness courses and careers.”

Mie B, Institute graduate and Master Trainer. YOUR

500

$

NEW CAREER SCHOLARSHIP*

*T&C: This scholarship is redeemable when used for the Master Trainer program. Not redeemable for cash, not to be used in conjunction with any other offer. Offer expires 31/12/13. You must present this advertisement to redeem this scholarship.

Make the change today, call the Institute.

1300 669 669 | fitness.edu.au

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Staff Contributors

ADVISORY BOARD

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Australian Publisher COVER GIRLS/ AMBASSADORS Skye Cushway Personal Trainer, ISSN sports nutrition coach and Yoga instructor. Specialising in body transformations and empowering woman to love themselves. Fitness model, 2x Oxygen covergirl and Natural Figure competitor. Justine Switalla Cert III & IV in Fitness, Group Ex qualified Les Mills presenter, writer, author, model, body transformation specialist, public speaker, presenter, ambassador for Oxygen Magazine and Body Science. Passionate and determined to motivate, educate and inspire women to be the best they can be! Lesley Maxwell Personal trainer, figure competitor, Oxygen ambassador and regular contributor and author of Get The Body You Want (2012).

Penny Lomas Strength & conditioning coach, personal trainer & Biosignature Modulation Practitioner. Health & fitness writer and fitness model.  Amanda Steer Amanda Steer is a fulltime police officer, RPM instructor, Musashi Nutritionsponsored athlete and Oxygen cover girl. Amanda has won ANB National and Asia Pacific titles.

NUTRITION/ HEALTH Claudette Casey Freeman, B.Hlth.Sc, Nut.Med. Research nutritionist, Food as Medicine expert, counsellor of food obsession, research & article writer and the organiser of “Nutritional Medicine Practitioners Network”. Kori L. Propst, PhD©, LCMHC, LPC, CPT, C-ISSN Wellness Director of The Diet Doc, LLC and Dr. Joe’s Perfect Peaking, clinical mental health counsellor, certified personal trainer, health coach,

and weight loss/ nutrition consultant, motivational speaker, writer, author of the Peak of Mind blog, managing editor of Alpha - The Evolution of Fitness, and WNBF professional figure, fit body, and bodybuilding athlete.

EXERCISE PHYSIOLOGIST Gabrielle Maston BSc Hons Exercise physiologist, clinical & sports dietitian at Changing Shape diet & exercise specialists in Sydney, health & wellness writer, consultant & lecturer at FIA fitness college. 

CULINARY Michelle Koen BVC Michelle is a culinary coach and author of ‘Healthy Helpings’. Her mission is to teach people how to cook good food with all the flavour and none of the fuss. www.healthyhelpings. com.au

FITNESS & TRAINING Jonathan Davie – ISSN – SNS (Sports Nutritionist) Personal Trainer (prepared2win.com.

au), Director World Gym Australia, IFBB Pro bodybuilder. Ex professional athlete, trainer and nutrition coach. Lindy Olsen Cert IV in personal training, ISSN Sports Nutrition, level 1 & 2 boxing. Lindy is a 5x natural world figure athlete, fitness ambassador, motivational & lifestyle coach.

Muscle Up Media Pty Ltd Unit 12/28 Jupiter Plaza, Lawrence Street Nerang QLD 4211 Telephone 07 5527 0979 Facsimile 07 5302 6463

MIND/BODY NATUROPATHY

Sub Editor Ian Jessup

Greg Dolman, Bodytune Bodytune specialist, executive master trainer, Certificates III and IV in fitness, AIF business diploma, Punchfit accredited boxing and kickboxing Padmaster instructor, and Australian Natural Bodybuilding of Victoria judge and workshop presenter. Geoff Edwards, Life Coach, NLP cert. Internationally accredited life coach with over 25 years of coaching experience based in Melbourne, Australia. Has impacted over 20,000 individuals and clients worldwide through his coaching work and publications!

Art Department Dallas Olsen, Lauren Moran

Group publisher Michael Henry Editor in Chief Lindy Olsen Assistant to the Editor Olivia Amourgis Art Director Leo Costa Leite Chief Photographer Dallas Olsen

Photographers

Dallas Olsen, Bob Wickham, Paul Mulligan, Melita Jagic, Tony Ryan, Andrew K, Emily Skye, Little Bay Photography, Terry Lyon, Brett Cross, Long Sien, Say Heidi Photography, Liquid Studio, Richard Gregorio, Paul France, Cosmopolitan Studios, Danielle Allison, Steven Jones at Etch Studio Photography, Paul Buceta, Jodie de Rome

Contributers Michelle Koen, Sue McLaurin, Mark Ottobre, Rachel Crocker, Kylie Saunder, Skye Lee, Jane LeFevre, Bianca Ballinger, Kylie Ryan, Peter Saxon, Greg Dolman, Lauren O’Dwyer, Valerie Ferris, Jen Atkins, Claire and Craig Monie, Marissa Nieves, Sally Matterson, Maria McCarter, Lara McGlashan, Lesley Maxwell, Layne Norton, Geoff Edwards, Mark Ottobre, Bella Fountain

Advertising Suzy Barwick Mobile: 0400 993 633 Email: [email protected]

Subscription and Reader Services Australia and New Zealand [email protected] PO Box 1068 Ashmore City Qld 4214 Telephone: 1300 80 75 80 AU 10 issues $69.95 20 issues $129.95 NZ 10 issues $69.95, 20 issues $129.95 Overseas 10 issues $165.00

FEATUREDCONTRIBUTOR Photo: Little Bay

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Marissa Nieves is a personal trainer/ nutritional consultant and has helped many people transform their bodies and lives. In addition to her Biomedical Lesley Maxwell studies, Marissa spent Flirtatious and fun-loving, time sailing the Caribbean Lesley redefines what it means island chain from Trinidad to be over 50 and fabulous. and Grenada in the east A mother of three, Lesley has to Cuba, Mexico more than 20 body-sculpting and Guatemala in titles to her name and in 2009 the west, enjoying won the Miss USA Figure a nutritious lifestyle Open World Title for INBF living off the sea and in New York. Lesley, who choosing fresh local thinks of herself as ‘ageless’, produce. Marissa has believes the key to looking experienced first-hand the and feeling amazing is regular true benefits of adopting exercise, nutritious eating natural food habits, which and a positive frame of mind. has added to her extensive Anyone can do it and it’s knowledge and desire to never too late to start. educate others on their personal wellbeing.

“I love feeling strong, healthy and, in short, fantastic. I have energy every day to live life to the fullest. It’s not hard work; it’s a way of life.” Start listening to this inspirational lady who is proof that age is no barrier to having fun and looking great. Lesley is the author of ‘Get the Body You Want’, available from her new website www.ouifitness.com.au

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Photo: Andrew K

Hot HulaWorldMags.net Fitness

What’s On

HOT HULA fitness® is a fun, new and exciting dance workout. It provides a “total body workout” in 60 minutes. HOT HULA fitness ® isolates your larger muscle groups, increasing strength and definition to your core with specific emphasis on the abs, glutes, quads and arms. Inspired by the dances of the Pacific Islands, HOT HULA fitness® incorporates easy-to-perform dance movements set to the sounds of traditional Polynesian drum beats fused with funky reggae music, resulting in a modern, hip fitness workout. All ages and fitness levels will enjoy HOT HULA fitness®! Show the ladies the newest exercise craze: DANCING! Please feel free to contact me with any questions or concerns!

http://www.hothulafitness.com/

FitX is a celebration of all things sports and fitness. With exhibitors displaying a variety of products and services, you can take your time to sample, learn and purchase whatever your fitness needs require. With entertainment from Strongmen to CrossFit and everything in between, there is always something to watch at the four dedicated entertainment areas. World class competitors will be battling for titles that include XFit champion, Bikini, Figure and Bodybuilding champion, FitX’s Giants Live Strongest Man, Armwrestling Champion and a whole lot more. Top athletes from a wide range of sports will be in attendance to meet and greet their fans. There will be demonstrations, talks, performances and training demonstrations in the ALL NEW SuperGym. As well as a dedicated Experts Lane where you can meet dieticians, naturopaths, physiotherapists and a wide array of other practitioners. If you’re an industry attendee you can also top up your industry accreditations in the Industry Zone, running a packed schedule of courses all weekend. With so much to see and do, packed into one weekend, FitX is the event no sports and fitness enthusiast can afford to miss.

March 7th, 8th and 9th 2014 at the Melbourne Exhibition Centre.

Justine Switalla Engaged We would like to extend a huge contratulations to one of our very own Oxy girls following the fantastic news of her engagement. With so much to look forward to in the future, including watching your new bub grow and your wedding, we wish you all the best! Check out Justine’s catch on page 25!

For more information visit www.fitx.com.au

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WorldMags.net GAIA SKIN+BODY COLLECTION This handy zipped pack with cord pull includes 5x 50 ml bottles of the key GAIA SKIN + BODY products, created especially for the sensitive skin care requirements of women. Containing the classic skincare trio for face, including GAIA Skincare Foaming Cleanser, Refreshing Toner and Facial Moisturiser, teamed with GAIA Bodycare Body Wash in Lavender and Frankincense, and Body Moisturiser in Pink, Grapefruit and Jasmine - you can sample the array of aromatic delights the range has to offer. Perfect for the gym bag, weekends away or travelling; complies with the Australian Government’s regulations for liquids in ‘carry on’ luggage for international flights. A practical addition to your tote bag – bottles can be refilled again and again, washed in the top shelf of the dishwasher and the bag can be re-used. RRP $22.95

HORLEYS LEAN WATER

Two flavours: Lemon and Berry

Prepare to get your lean on with the new metabolism boosting Lean Water! A great way to hydrate at the same time as getting a dose of functional ingredients that can help your body use fat as a fuel source. Lean Water makes a smart choice for refreshment and revitalisation – try it instead of a coffee or energy drink.

Soodox offers a natural and inexpensive pain relief option. It has a non-greasy texture, a low odour scent, and no overwhelming heat sensation that you may experience from other creams and gels. Its compact size makes it perfect for any gym or work bag. It also comes in a women’s variant called Soodox for Women, aimed at the temporary relief of period pain and joint discomfort.

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Lean Water is a water-based drink with active doses of three metabolism-boosting ingredients: natural green tea, green coffee extract and Carnipure™ L-carnitine. Plus it contains all natural flavours, natural colours and natural sweeteners – it’s water, but better! Available from selected gyms. Contact Horleys [email protected] or visit www.horleys.com for more info

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OXYWorldMags.net REVIEWS BEAUTYTRIM A stimulant-free energy booster that also helps to support a lean physique! Meet BeautyTrim! Forget all the calories and the sugar; BeautyTrim has hardly any - it doesn’t even have caffeine! What it does have is liquid L-Carnitine! No powder, no mixing – it’s ready to go when you are! Support lean muscle, performance and energy levels with BeautyTrim. Available in 3 amazing flavours: Lemon Ice Tea, Wild Cherry and Passion fruit.

THE POLAR LOOP

The Polar Loop is a 24/7 activity monitor that measures time of day, activity (steps), calories and heart rate when you add Polar’s compatible H7 heart rate sensor (RRP $99). It also seamlessly transfers data to the Polar Flow app and web service. Flow App and web service. RRP $139. www.polaraustralia.com.au

BEAUTY WHEY The protein you’ve all been asking for is here! BeautyWhey, the gourmet protein designed specifically for the female athlete is now available in Hawt Chocolate and Sin-O-Bun (Cinnamon) flavours.

COCONUT ESSENCE

It is no surprise at JT’s that they are totally crazy for coconuts and since their success with our 100% pure young green coconut water they have endeavoured to share the benefits of their natural products. They don’t distort their product with additives or preservatives, and every delicious product is packed full of electrolytes, potassium and magnesium with the greatest nutritional benefits. The range includes: *JT’s 100% Organic Cold Pressed Extra Virgin Coconut Oil *JT’s 100% Organic Cocotella – coconut chocolate spread *JT’s Coconut Chips – Original, Salt N Vinegar and Chocolate *JT’s Coconut Sorbet

See more at www.coconutessence.com.au

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Your Letters

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Post-Baby Fitness Dear Lindy and your fabulous team, I’m a new mum and had the experience today of being asked at a new parents group what ‘me time’ activity I had done in the past week. I replied brightly that my wonderful husband had offered to look after bub while I went to the gym to train and was quite surprised when this was met with some audible groans from the group. Unsurprisingly, the reaction left me with a range of negative feelings from guilt (at being so selfish!) to shame (how dare I care about my own health and fitness) to just feeling like a bit of a freak! So I decided to flick back through some old issues of Oxygen to re-read some of the articles that had motivated me to keep fit during my pregnancy, for example Hilde Brunnbauer’s piece in the March/April issue in 2012. Once again you guys made me realise that keeping fit and healthy is one of the best gifts I can give myself and my baby, and certainly nothing to ever be ashamed of. Thank you! Cari Dear Cari, Let me just say how PROUD I am of you for choosing to read a magazine (even better it was Oxygen) for motivation rather than accept the unbelievable ‘sighs’ you no doubt heard. You are 100% right; keeping yourself fit and healthy is THE BEST thing you can do for yourself and your new bub. A happy mum is so much more patient, less stressed and more able to cope with everything that being a new mum means. I can’t begin to imagine how time-poor life must be for you (especially now), and I wanted to give a HUGE shout out to your amazing hubby who not only volunteered to give you some YOU time but who supported your decision to go to the gym. I’d suggest that maybe the “audible groans” were from a few people who were thinking: ‘Oh dear, she’s making me feel bad because I really need to do that and I wish I had her motivation!’ Whatever the reason, NEVER, NEVER doubt your reasons for wanting to be fit and healthy EVER! What an AMAZING role model you are! Keep it up and DON’T EVER LET ANYONE pull you down with silly comments or groans! You’re an OXYGEN girl! Be proud my fitness sista! Lindy xx 12

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MORE OXYGEN PLEASE! I just want to tell you I absolutely love your magazine. My husband and I read it from cover to cover; there is so much information for people like us who are into improving our fitness and health. My husband and I have both lost about 18kg each since January 2012. We are now in our healthy weight range and are both turning 50 in 2014, so we want to be fit and fabulous. We also want to be good role models for our four children who are also big into fitness. My only problem with the magazine is that it should be published monthly, not bi-monthly. I find myself stalking the local newsagency to see if it has arrived yet.

Keep up the great work, Theresa Hi Theresa, I have great news for you! Oxygen is now being published 10 times a year instead of six, so we’ve got even more jam-packed issues for you and your husband! (It’s so great to hear that your husband is a fan, too!) Congrats on your amazing weight loss – what an awesome achievement! You must feel fantastic! And I can imagine that it has made it so much more exciting and rewarding having a sidekick on your health and fitness journey! We would love to see your fit and fabulous transformations – send us a pic and let us know how you’re going.

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Lindy xx

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Your Letters

Motivated by Geoff Edwards Hi Geoff,

Wow! Just read your article in Oxygen Mag’s Issue#61, ‘Be The Star of Your Life’ [p54]. It really spoke to me! Sometimes I feel so lost; I get down and don’t know who I really am as a person. You have really put a great spin on perspective; I can create my future just like a movie and sort myself out as a character. My life is my movie script; I am the writer, director and main character. What a great idea! There will be some comedy, drama and romance, but overall I think it will be a feel-good, happy movie. My future is out there for me to write. I can see it now with clearer vision – thank you!

Just thought you should know I enjoyed your uplifting advice, Kate Dear Kate, Thank you very much for taking time to send me an e-mail about the article I wrote - I really appreciate it. It is great to hear how relevant it was for you so you can now create your own movie, blending the aspects that are right for you. Feel free to let me know how you progress and if I can support you in any other way through coaching. All the best for your future success! Regards, Geoff Edwards

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TNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNESS NEWS • FITNE

Fitness News

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CAFFEINE’S ERGOGENIC EFFECTS

Caffeine can increase exercise performance by 11-12%. A study by the National Center of Biotechnology Information examined the effects of caffeine ingestion on exercise testing and found that caffeine improved the exercise performance by 12.3%. Overall endurance exercise significantly improved more than either graded or short-term exercise. The results confirm the ergogenic effects of caffeine, particularly for endurance testing.

RESISTANCE TRAINING

LAST-MINUTE FAT LOSS QUESTION:

Need to lose weight in a hurry after your hubby surprised you with a Bali getaway in two weeks? ANSWER Amp up your cardio Burn the calories by running, swimming, biking, skipping or tackling that new aerobics class at the gym. Moderate to intense cardio must be performed five to six days per week for fast results. Keep in mind: you can slice your cardio time in half with interval training. A 2006 study found an hour of high-intensity cardio intervals three times a week increased fat burn by 36%. Interval training alternates short bursts of a maximum effort with a more sustainable tempo. For example, run on a treadmill at 10km/h for two minutes, increase it to 13km/h for 30 seconds and repeat the sequence 7-10 times in total. Use this method 2-3 times per week in addition to your regular cardio routine and see the fat melt away!

Lifting weights fires up your resting metabolic rate and gives the body a firm and toned appearance. To maximise your results, lift weights at least three times a week but remember to leave 24–48 hours between sessions to ensure your body has time to recover. Try upper body on Monday, lower body on Wednesday and a total body workout on Saturday. If you’re low on time, combine them. Keep moving and amp up your supplements so as not to overstress your immune system from all the extra exercise. Get more bang for your buck by combining cardio with resistance and upper body with lower body exercise. Think a squat with a shoulder press to obliterate the upper and lower body in a single move.

PREP LIKE A CHAMP You’ve decided to re-enter the same race you ran last year; you’ll be happy if you beat your personal best, but how? The answer: keep your warm-up brief. A University of Calgary study suggests that a less-intense warm-up for athletes may be better. When researchers compared a 15-minute warm-up and a 50-minute warm-up (fairly standard for competitive elite athletes), they found that the shorter one resulted in reduced muscle fatigue and increased peak power output. Prior to your event, warm up lightly, save energy for the race and don’t forget to stretch! 14

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OxygenWomensFitness

oxygen_magazine

Oxygen_Magazine

It’s launched!

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COOKING WITH REASON COOKBOOK

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Over 60 delicious healthy recipes!

7-Day Meal Plan guide

BAM! Protein pancakes, PB & jelly protein oatmeal, peaches & cream shake & more!

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Detailed nutritional information All recipes feature detailed nutritional information along with macronutrient breakdowns.

9NUXFSIRTYN[FYNTSKWTRąYSJXXJ]UJWYX 7JHNUJXYNUXKWTRQJFINSLąYSJXX & health experts around Australia.

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Over 60 amazing recipes, tips, inspirations and meal planning guides plus much more to help you on your healthy journey. Eating right has never tasted so good! WorldMags.net

Available now for purchase or download at cookingwithreason.com

Covergirl Secrets

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COVERGIRL SECRETS How do you get through the fierce cravings leading up to an event?

Justine Switalla

Lesley Maxwell 16

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Skye Cushway

Penny Lomas

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Covergirl Secets

Penny Lomas:

If I’m craving something sweet I will add organic cinnamon to some of my foods. I like adding it to my long black coffees; sprinkling it on sweet potato; adding it to curries and stirfries; and putting 2-3 tablespoons to my green veggie smoothies to give me a chai-spiced hit! Not only does cinnamon help curb sugar cravings, it is also an excellent cortisol and insulin management tool. If this doesn’t hit the spot I will have 30g organic dark chocolate; it is a great way to get your required antioxidants and I have 99% dark which is super strong so you don’t need a lot. Or a tablespoon of cacao powder in hot water with stevia makes a nice, clean hot chocolate. If I am craving something savoury I will recreate it in a Paleo version so it’s not too far off my meal plan. I know my body so well that if I am craving something it’s usually because I’m running low on carbs, so I always make sure I am hitting my adequate carb intake to manage my cravings.

Penny

Skye Cushway: I have a little supply of sugar-free lollies and chewing gum in my cupboard for these times! Sometimes you just want taste so these are my little lifesavers. I also have a big cup of green tea or herbal tea with stevia and that usually hits the spot! Or I make some diet jelly! Another thing that fills me up and satisfies me when I’m dieting is having a huge glass of soda water with a dash of diet cola and a squeeze of fresh lime and lemon. On top of this, keeping busy can often help me resist cravings. We have to use mind power to overcome this during the times you want to eat the world! You should be eating enough to survive, so it is just your mind wanting to satisfy the boredom. Get busy doing something: do your nails, go for a walk or call a friend. Tell yourself you CAN eat whatever you want, it’s just you CHOOSE not to right now! That helps heaps; if you convince yourself you want something you will want it, so choose your words wisely. Another thing that works is standing naked in front of the mirror – by doing this I can guarantee you won’t want that chocolate bar!

Skye

Lesley Maxwell: If you give your body the macronutrients it really needs then you don’t crave for anything! I never allow myself to become over-hungry - by eating five or six meals per day and always including protein and good fats in my diet. Even leading right up to competition I still eat whole eggs and almond butter every day, too! I believe in ‘eating your way to comp’ and feeling in the best health of your life. If I have cravings for something sweet I’ll just have a square or two of dark chocolate after a proper meal and this makes me feel like I’m not missing out on anything. I would rather throw in an extra walk or two to burn the extra calories than do too much cutting back with food. You’ll also find that by nourishing your body instead of cutting back too much, you won’t have post-competition blowouts - but that’s another story.

Lesley

Justine Switalla: Fighting cravings can be very hard; we all experience the urge to eat something ‘naughty’ or ‘sweet’ from time to time. Leading into an event I usually make sure that I still allow myself one treat meal during the week so I feel I am still living a little and not depriving myself too much! The key for me is to always make sure that I am eating a well-balanced diet of good carbs, fats, proteins, fruits and vegetables. I like to eat this way all of the time and keep myself in good shape all year round so when I am trying to get a little bit leaner for a shoot or an event I don’t actually feel like I am ‘dieting’. I don’t really believe in ‘diets’ as such. I have learnt from my mistakes to always make sure I eat a well-balanced diet and that I don’t restrict myself too much; that way I am in a very good head space when I need to get a little bit leaner. Cravings are an emotional feeling; they stem from your thoughts and then play havoc with your mind by telling you that you want a certain something. Generally I will not fight these urges, but when I am trying to get leaner I will. However, I don’t find it hard to do so when there is a goal in mind. One thing that I might do to help me stay away from chocolate is to have a herbal tea with a natural sweetener as a lot of the time you are actually thirsty and not hungry. I will eat some blueberries or strawberries to make me feel like I have had something sweet; berries are definitely nature’s sweets! I might have Greek yoghurt with chocolate protein or sugar-free drinking chocolate - that always curbs my urge to eat chocolate!

Justine

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UTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NU

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Chlorogenic acid – present in coffee – slows down the absorption of sugars. A study by Vinson, Burnham and Nagendran from the University of Scranton found that chlorogenic acid can be shown to inhibit an enzyme, glucose-6-phosphatase, which promotes the formation of glucose (sugar) in the liver. The study found that those who took green coffee bean extract had observed significant reductions in body weight, body mass index, and body fat percentage as a result.

PICK IT BUCKWHEAT IS A SATISFYING WHOLE GRAIN THAT PROVIDES 4 1⁄2 GRAMS OF FIBRE FOR JUST 155 CALORIES PER CUP COOKED. TWOTHIRDS OF A CUP SHOULD KEEP YOU FULL UNTIL YOUR NEXT MEAL. TRY KASHA OR SOBA NOODLES.

KICK IT WHITE RICE IS HIGHER IN CALORIES (AROUND 200 PER CUP COOKED) AND WIMPS OUT IN FIBRE CONTENT WITH ABOUT ONE GRAM PER CUP, WHICH CAN LEAD TO RAPID INSULIN SPIKES THAT BRING ON PESKY CRAVINGS AND UNWANTED EXTRA CALORIES.

EDAMAME IS PACKED WITH NINE GRAMS OF FIBRE AND 11 GRAMS OF PROTEIN PER HALF-CUP SERVING. PROTEIN AND FIBRE ARE SATIETY-BOOSTING NUTRIENTS THAT CONTRIBUTE TO LONG-TERM WEIGHT LOSS.

DRIED FRUIT MAY BE CONVENIENT, BUT TRY TO TAKE A BREAK FROM THIS SNACK BECAUSE IT LACKS PROTEIN AND FALLS SHORT ON FIBRE, BOTH OF WHICH ARE KEY TO FEELING FULL FOR LONG STRETCHES OF TIME.

They’ve gotten a bad reputation for upping your cholesterol content, but whole eggs contain peptides that might lower your blood pressure, according to Canadian researchers. And with six grams of protein each, they’re an inexpensive way to help you build muscle.

TRAINING PHOTO PAUL BUCETA MUSHROOMS PETER CHOU ALL OTHER IMAGES ISTOCKPHOTO

REDUCED-FAT SWISS CHEESE

BALSAMIC VINAIGRETTE

HAS ONLY 120 CALORIES FOR FOUR TABLESPOONS, AND PRELIMINARY RESEARCH SHOWS THAT THE VINEGAR CONTENT MAY STABILISE BLOOD SUGAR LEVELS AND PREVENT FAT ACCUMULATION.

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ITALIAN DRESSING

MAY SEEM HARMLESS SINCE IT ISN’T CREAMBASED, BUT FOUR TABLESPOONS CONTAIN 170 CALORIES AND 17 GRAMS OF FAT – BOTH OF WHICH YOU NEED TO MINIMISE.

contains only 60 calories and 4g of fat, plus 269mg of calcium per slice. Research has linked high calcium levels in the body to improved fat-burning ability.

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CHEDDAR CHEESE

has 9g of fat (6g of which are the artery-clogging saturated kind), plus 10% of a day’s-worth of cholesterol in just a small 30g serving.

ALL IMAGES SHUTTERSTOCK

You wouldn’t go a week without your egg whites, but going yellow has some benefits.

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UTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NUTRITION NEWS • NEWS • NUTRITION NEWS • NUTRITION NEWS • NU

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$

PLURGE VS. AVE

{ PICK IT KICK IT }

Vegetarian Vices Building lean muscle without eating meat is a challenge, but it is possible when done right. One common mistake that vegetarians make is loading up on starchy, high-fat foods (white rice, pasta dishes and cheeses), believing that it is healthier than eating meat. Not only will you likely pack on pounds, you also run the risk of falling short on your daily needs for calcium, iron, protein and vitamin B-12. Be a vigilant vegetarian by making nutrient-rich swaps like these! – ALLISON CLARK, RD, CDN

When it comes to getting the best deals on produce, here’s your guide! We tell you when to cough up extra coin and when to pinch your pennies.

Keep out for Oan eye x Pick It K ygen’s fat-loss ick It on sale book, today!

SPLURGE ON: organic cherries, apples, grapes, peaches and sweet bell peppers. According to a new report by the Environmental Working Group, they’re some of the most pesticide-laden fruits and veggies sold in the US. Animal studies have linked pesticides with cancer and adverse effects on the nervous and reproductive systems. SAVE ON: white button mushrooms. You get more disease-fighting antioxidants from this common salad topper than from its more expensive cousins, according to a study from the Journal of the Science of Food and Agriculture. They’re especially rich in selenium, a trace mineral required for proper thyroid function that keep your fat-burning metabolism in check.

»

BLACK BEAN BURGER is a great source of iron, fibre and protein, with disease-fighting antioxidant levels similar to those of some fruits! Make your own with pre-soaked beans, chopped onions and olive.

“What’s the deal with white whole wheat bread?” Relax, these lighter-coloured loaves on supermarket shelves are equally matched in nutrition to whole wheat bread. They’re simply made with a different colour of unrefined grain – one that’s white rather than red – giving it a sweeter, milder taste.

»

VEGGIE BURGER may be a fast fix, but despite being low in calories and fat, it has quite a bit of salt that causes fluid retention. Some brands have over 400mg of salt in just one patty!

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MARCH 7TH, 8TH & 9TH 2014 MELBOURNE EXHIBITION CENTRE FitX is back, bigger and better than ever! > Be Entertained at our various stages and areas. > Be Inspired in our Wellness Centre complete with Rehabilitation Specialist’s, Nutritionist’s, Naturopath’s, Cooking Demonstration’s, and much much more. > Get Involved with our broad range of Exhibitors or Competitions. If you’re interested in Sport, Health and Fitness, there is something for everybody. Making FitX 2014 an event you can’t afford to miss!

Erin Stern 2012 Miss Figure Olympia Track / Field Athlete

BE ENTERTAINED. BE INSPIRED. GET INVOLVED. EXHIBITORS

MAIN STAGE

ACTIVITY AREA

WELLNESS CENTRE

FIGHT CORNER

NEW EDUCATION ZONE

Event Partner:

*

FOR MORE INFORMATION VISIT WWW.FITX.COM.AU OR WorldMags.net

NEW SUPERGYM

Radio Partners:

EWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH

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Keep Tabs on your Stress

& A ASK OUR EXPERT DR. JENNIFER SOLOMON

To stop stress-related weight gain, keep track of the situations that make you feel the most frazzled, then list the ways in which they impact your workout and clean-eating habits, and how you can change each.

RUNNING ON TIRED? UESTION: Is it OK for me to exercise early in the morning if I didn’t get enough sleep the night before? – Nicole

Jennifer Solomon, MD, is board certified in Physical Medicine and Rehabilitation and fellowship trained in Spine and Sports Medicine. She is an assistant attending physician at the Hospital for Special Surgery and a clinical instructor at Weill Medical College of Cornell University.

14.5

Number of years by which women reduce their longevity when they pick up a smoking habit. The good news? Women following a fat-loss program are less likely to gain weight when they go smoke-free, according to a study in the journal Addiction. 22

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Need a starting point? A recent study in the American Journal of Epidemiology found that women pack on the most kilos when they stress about money, work, family and feeling stuck in life.

Eating a daily dose of (unsalted) pistachios may help reduce the risk of lung cancer, the leading cause of cancer deaths in women in the United States. Toss them into salads and trail mix. – Texas Woman’s University

NIX YOUR HEADACHE

It’s hard to focus on your workout when your head is pounding through each set. Here are some easy fixes to calm some surprising headache triggers:

>> WARM WEATHER. In early 2009, researchers

discovered that for every five degrees celcius jump in temperature, headaches could increase by 7.5% (they’re still trying to figure out why). YOUR PLAN: If an outdoor workout is giving you head pain, move your training into a cooled indoor facility such as a gym or your living room.

>> STRONG SCENTS. “Chemical headaches” can be

caused by smelling anything from cleansers to fabric softeners and even perfume. YOUR PLAN: Try unscented products when washing your gym clothes and stick with an odourlessless deodorant (most brands offer them) during your sweat sessions.

>> SKIPPING MEALS. Irregular eating can

cause your blood sugar to drop, leading to a headache (not to mention a slowed metabolism). YOUR PLAN: Eat five to six small meals throughout the day. And load up on foods that contain magnesium (such as black beans, spinach and pumpkin seeds), as the mineral has been linked to headache relief.

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DID YOU KNOW? A tight ponytail or headband is also a common headache trigger in women. Loosen it up before you hit the treadmill.

PISTACHIOS ISTOCKPHOTO HEADACHE VEERMARKETPLACE OTHER PHOTOS PAUL BUCETA MODEL(LEFT) STACEY THOMPSON MODEL (RIGHT) MICHELE LEVESQUE

DEAR NICOLE: Not getting enough sleep can cause poor performance during training, so it’s always important to get the proper amount of rest each night. This should be your rule of thumb the night before training days as well as in between your sessions. A lack of sleep can reduce coordination and the amount of force you can exert, and it may lead your body to fatigue faster and recover more slowly, so always make sure to get about eight hours of sleep every single night.

NEWS • HEALTH NEW

S • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH NEWS • HEALTH

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QA +

LIMIT BACK PAIN

ASK DR. SOLOMON

DEAR DR. SOLOMON: As an active woman, how can I prevent back pain? – DENISE, VIA EMAIL

Today, approximately one million Australians suffer from depression. With rates expected to grow in the coming years, there is little wonder research into treating depression is looking more and more at natural remedies such as exercise. A review published in the Journal of Science in Medicine and Sport has confirmed that regular exercise is likely to be effective in the treatment of depression. “My research partner, Associate Professor Peter Reaburn, and I found exercise programs that comprise moderate-intensity, supervised aerobic sessions that last for 30-40 minutes and are undertaken three to four times weekly over a period of at least nine weeks are likely to be most effective in the treatment of depression symptoms,” Central Queensland University Researcher and Exercise & Sports Science Australia (ESSA) Spokesperson Robert Stanton said. In fact, some studies show exercise to be equally as effective as medication or psychological interventions in reducing symptoms of depression.

Jennifer Solomon, MD, is board certified in Physical Medicine and Rehabilitation and fellowship trained in Spine and Sports Medicine. She is an assistant attending physician at the Hospital for Special Surgery and a clinical instructor at Weill Medical College of Cornell University.

STRESS LESS, CRAMP LESS! Women who feel stressed out in the weeks before their menstrual cycle have more severe PMS symptoms, according to a report in the Journal of Women’s Health. So feel at your best – no matter the time of the month – by learning to say “thank-you” more often. It’s an easy way to fight stress and your painful cramps at the same time.

Listen to Your Body

Your gym sessions are key to keeping your health at its best. So stay in the groove this winter by paying attention to your body and making sure you don’t end up sidelined by an injury. Tune in to your body and report to your doc if you spot any of these injury red flags:

JOINT PAIN, especially if it occurs at the knee, ankle, wrist or elbow or lasts more than 48 hours.

TENDERNESS in one specific spot in a bone, muscle or joint.

ANY SWELLING, even the type that doesn’t cause pain.

NUMBNESS OR TINGLING in any spot on your body.

90 Percentage of bunions that occur in women rather than men. Wearing properly fitting shoes is one of the best ways to steer clear of them – more than half of women who wear shoes that are too tight get them.

WEAKNESS in an area where you used to have more strength.

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BACK PAIN PHOTO VEER OTHER PHOTOS ISTOCKPHOTO

EXERCISE EFFECTIVE REMEDY FOR DEPRESSION

DEAR DENISE: Lower back pain (LBP) is the second most common reason for visiting a physician in the United States, so it’s important that you’re proactive about preventing it. A recent Cochrane Review revealed moderate evidence to support exercise programs for the prevention of LBP recurrences. In addition, experts suggest that maintaining a healthy lifestyle can prevent or at least limit the severity of LBP recurrences: maintain a healthy body weight, good posture and safe ergonomics both in and out of the gym. Regular aerobic exercise, flexibility training and core strengthening are also important. (Make sure you focus on proper form!) Seeing a physiatrist or physical therapist could also help.

Neat Things

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Menopause: Change, Choice and HRT

Menopause: Change, Choice and HRT is about empowering women with the knowledge to make decisions around menopause that suit their needs and lifestyle. A woman’s menopause is part of her ageing process; it’s the beginning of a journey of personal change and growth. However, this new stage of life and how to deal with the emotional and physical changes of it does not come with a road map. Australian authors Dr Barry Wren and Margaret Stephenson Meere have compiled a comprehensive guide to provide readers with a greater understanding of menopause. The book covers topics such as: • The mental, physical and emotional effects of menopause • The case for and against hormone replacement therapy • Choices available for women to treat menopause symptoms This is a must-have resource for all women as they embark on this stage of their life.

Chillax Natural Sleep Chillax Natural Sleep Drink is a unique blend of Montmorency tart cherry juice and lactium, both clinically proven to aid sleep. The drink is naturally sweetened with Stevia to enhance taste without adding calories. Importantly, it is non-addictive, has no sedative effect and no after-effects. This means that if you drink Chillax in the evening, you will have a good night’s sleep and wake up refreshed and ready to tackle your busy schedule – with far more energy! Chillax is 100% natural with no artificial colours, flavours or added sugar. It is best served chilled an hour before bedtime and it is ready to drink but can be diluted with water to suit the desired taste. Chillax is available online at www.shop-vitalitybrands.com

HelloFresh HelloFresh is perfect for time-poor singles, couples, families or those simply looking for some culinary inspiration. It is an online recipe and grocery delivery service that provides subscribers with a weekly delivery of delicious recipes and beautiful fresh ingredients so they can easily prepare a value-for-money, nutritious meal in 30 minutes or less. HelloFresh takes care of your meal planning and grocery shopping so you don’t have to! Suitable for all cooks, whether you’re a gastronomic whiz or a culinary virgin, HelloFresh provides meal plans for either three or five nights a week for two, four or six people. Now with a vegetarian option, HelloFresh boxes can be ordered through www.hellofresh.com.au

Back, Body & Soul

Get the best advice for managing your body beautiful! Dr Carla Kleverlaan, registered osteopath and elite athlete, has written a wonderful book to help kickstart your health maintenance regime. Back, Body & Soul is your resource to managing your body better to minimise pain, increase vitality, get into shape, get your mindset right and stay that way! Along the way, you’ll also get some outstanding life management advice from a well-credentialed and highly knowledgeable professional practitioner in the field. Many issues including

rehabilitation, motivation, nutrition, stress management and getting your mojo back are included in this musthave addition to your library. Back, Body & Soul is reasonably priced at $35 (paperback) and $9.99 (e-book) and is available from Amazon and Kindle books. By making this investment in your future you are moving yourself towards the ultimate goal of being “Simply the Best!”

Table of Plenty Hot or Cold Muesli Healthy food experts Table of Plenty have created a Hot or Cold Muesli that can be enjoyed all-yearround as a warming porridge or as a great-tasting toasted muesli. This innovative two-in-one product is a first of its kind, allowing muesli lovers to mix it up to kickstart their day. The muesli is all-natural, wheat-free and 100% GM-free. It is made from all-natural rolled oats with cinnamon honey flavours, real sultanas and pepitas. The muesli comes in eight individual sachets, making them the

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perfect start to the day for working professionals who enjoy their breakfast at their desk. Nutrition and flavour meet convenience and innovation in Table of Plenty’s Hot or Cold Muesli – the breakfast option that has it all! Table of Plenty Hot or Cold Muesli is available in Woolworths and independent supermarkets Australia-wide. RRP $5.99 for a 360g box (8 x 45g sachets). For more information visit www.tableofplenty.com.au

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WorldMags.netBABEWATCH

Photo credit : TONY RYAN

Matt Vaughn NAME: Matt Vaughan AGE: 33 HEIGHT:173cm WEIGHT: 81kg HOMETOWN: Christchurch,NZ (Now in Melbourne) OCCUPATION: Personal Trainer

What do you do for fun? I love all sports and socialising with friends; going out for a few drinks and food is up there, too. I’m not one to stay at home so I can control control my nutrition, I do that whilst out enjoying what Melbourne has to offer. If you could be anywhere in the world doing anything, what and where would you be? The first thing that springs to mind was being back at Wet Republic in Las Vegas having a six day party with my rugby mates haha! Just being honest! What is your claim to fame? Well, I played rugby from the age of five with some of the best people I have ever met and some of the best in the business all over the world. So rubbing shoulders with them is something I will never forget. My biggest achievement is having our little boy. What is the most romantic thing you’ve ever done for a woman? Easy; dropping down to one knee to propose to Justine at the top of One Tree Hill in Hamilton Island.

Describe your perfect night out. Taking Justine out for some great food and drinks with friends who just go with the flow and have a good laugh even if it doesn’t go completely to plan. Time-keeping is for work; being social and enjoying company should just flow without a watch. What characteristics do you most look for in a woman? She must be relaxed, look after herself and smile more than she frowns. You don’t need to buy a smile and they say the best things in life are free, don’t they? How do you stay in shape? I love to do a variety of training but most of what I do is functional resistance training. Weights, sprints and HIIT are my foundations to looking after myself. I love to cook, so keeping it healthy is the easiest way. What’s your favourite food? I love chicken and steak! If I could eat dumplings all day I would, but I can’t. Are you currently in a relationship? Engaged to the beautiful Justine Switalla, sorry ladies!

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SARAH DAVIS

“A Goal is a Dream with a ‘Due By’ Date” BY OLIVIA AMOURGIS I PHOTOGRAPHY DALLAS OLSEN

In 2009, I attended a sales conference and was lucky enough to listen to a motivational talk by the amazing Trevor Hendy, Australian Ironman champion. He told us to write down one thing that we have always wanted to do or achieve in life. I wrote down that I wanted to compete in a fitness competition. That day marked the start of my competing journey.

S

arah Davis is a go-getter; a genuinely dedicated dream chaser. When it comes to life, she lives to exceed her own expectations - and shouldn’t we all? We’re born to push our boundaries, follow our dreams and lead a life we genuinely LOVE! And this covergirl lives every day doing each of the above. She has achieved exactly what she set out to do on that day in 2009 – plus more! 26

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“M

2011 WorldMags.net

y proudest moments include winning two world titles, one in the Fitness Model division and the second in the Figure division in which I won the 2012 INBF [International Natural Body Building Federation] open Figure world title,” says Sarah. “With this win I was offered my WNBF Pro Figure card. I competed in the USA as a pro just recently [October 2013] coming away with 4th place in my first comp.” The 172cm blonde describes herself as honest, loyal and focused; someone with a genuine passion for health and fitness who sincerely enjoys helping others achieve their goals - characteristics only a true Oxygirl possesses. After leaving home very young and putting herself through university with two jobs, Sarah learnt at an early age that if you want to achieve in life, you need to work hard, set goals and chase them. It’s from the lessons learned through the challenges during that time that she began to grow into the strong and determined woman she is today. Sarah spent her younger years embracing team sports for the competitiveness and sense of freedom, but discovering a passion for bodybuilding has opened up a whole new world. It has provided her with a sense of strength and empowerment that is seldom found elsewhere. It’s a sport of “you versus you” where the simple challenge is to improve YOU each and every year. ANYONE can improve the way their body looks, feels and functions (yes, I mean you too!). But if you’re not lifting weights for fear of getting too ‘stocky’, it’s time to let that notion go. “If you want to change your body shape, you need to lift weights. Lifting weights will not make you bulky,” says Sarah. “It will, however, help you build lean muscle. The more muscle you hold, the faster your metabolism and the quicker your body will burn fat.” For Sarah, lifting weights is a blessing. The feeling of being ‘strong’ and ‘pumped’ are money-can’t-buy sensations, and something she shares closely with her husband Linc. At a sturdy 93kg, Linc pushes his 59kg wife to her limits at the gym; it’s a time when they focus on motivating each other to get the most out of each and every

OxygenWomensFitness

INBA - SPORT MODEL SA-1st Place INBA - SPORT MODEL QLD-3rd Place ANB - ASIA PACIFIC FITNESS MODEL OVER 30’S - 2nd Place INBA - ALL FEMALE CLASSIC SPORTS MODEL TALL CLASS - 2nd Place WNBF - BEST BODY SWIMSUIT SA CHAMPIONSHIPS - 2nd Place INBA - SOUTH AUSTRALIAN CHAMPIONSHIPS SPORTS MODEL - 2nd Place NATURAL UNIVERSE TITLES BRISBANE INBA – 1st Place Tall Class Sports Model Champion and Overall Ms Sports Model Champion

2012

ANB - ASIA PACIFIC FITNESS MODEL OVER 30S - 2nd Place ANB - SA OVER 30S FITNESS MODEL 1st Place WNBF - SA USA FIGURE- 1st Place and Best Female Poser WNBF - ASIA PACIFIC USA FIGURE• 1st Place and Best Female Poser, FitBody Novice • 1st Place, • FitBody Open 3rd Place INBF - AMATEUR WORLD CHAMPIONSHIPS1st place Open Figure C (Tall) Class andOverall Open Figure World Champion Awarded WNBF Pro Figure Card

2013

WNBF - PRO DEBUT 4th Place Pro Figure

rep. Sarah can think of nothing better than the feeling of endorphins rushing through her veins as she walks out the door after a session; she feels strong, fit and confident, but it’s being able to continuously set bigger and better goals that keeps her going back for more. “The key to keeping motivated is to always have a clear vision and goal,” says Sarah. “Write your goals down and put them somewhere where you can see them every day. Visualise yourself every morning and every night achieving your goal.” What if you can visualise your goal, but don’t know where to even start? As a personal trainer, Sarah’s life is fitness and she understands just how confusing it can be for EVERYONE at times – not just those who are starting out. There is a constant flow of new information, research results, ‘diets’ and fitness regimes that guarantee to ‘get you in the best shape of your life’. Sarah believes in doing your research and remembering that consistency – with both nutrition and training - week in and week out is the key. If feasible, find a coach; someone you can trust and has your best interest at heart.

Follow their guidance step by step 100% - if you’ve never given it your all, how do you know it doesn’t work? Although training plays a huge part in Sarah’s life, she understands the importance of ‘downtime’. On a Sunday you can find her walking along the beach with her husband and two dogs, coffee in hand, before an afternoon of UFC. It’s the quiet, calm occasions that help to clear her mind and prepare her for the days ahead, something that she admits she can’t live without. It’s during these times that Sarah can turn her dreams into her goals, for she believes that “a goal is a dream with a ‘due by’ date. You can dream but if you don’t set a timeline then it will stay that… a dream”. It’s a quote this 35-yearold lives by and it has taken her to where she is today: a personal trainer, group fitness instructor, world INBF Figure and Fitness model champion, and Oxygen covergirl, but most importantly, she is an honest, understanding and committed woman – a true Oxygirl.

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WorldMags.net Favourite food to indulge in Cadbury Dairy Milk Chocolate (During comp: once per week; Offseason: a few times per week)

Favourite home-cooked meal Mexican beef with black beans, rice, salad and chilli.

Favourite Feature Abs - “I love the look of a sixpack on a woman”

Three things you might not know about Sarah She has a degree in exercise science, was a flight attendant and trained to be a stuntwoman.

Fitness and body role model Jamie Eason

“If you want to change your body shape, you need to lift weights. Lifting weights will not make you bulky,”

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SARAH’S

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COVERGIRL DIET Meal 1 – Meal 2 – Meal 3 –

Meal 4 –

Meal 5 –

Meal 6 –

(Pre-Breaky) Egg whites Oats, goji berries, sun flower seeds, blueberries and half a banana Chicken, tuna, salmon or egg whites with quinoa or basmati rice and vegies or salad Beef, tuna, salmon or chicken with salad or vegies and tablespoon of olive oil Chicken, tuna, salmon or egg whites with basmati rice or sweet potato and vegies or salad Chicken, turkey, beef, fish or kangaroo with basmati rice or sweet potato and vegies or salad

Meal 7 (Pre-bed) – Egg whites or protein shake

COVERGIRL WORKOUT

I walk every morning for 30-40 minutes

Monday: Complete rest Tuesday: Back Wednesday: Shoulders Thursday: Cardio Friday: Biceps / Triceps Saturday: Chest / Abs Sunday: Legs During the lead-up to a comp I start to incorporate HIIT Sessions. I find this is the most effective way to lean out for a competition.

Check out Sarah’s Ultimate Arms Workout on p110! WorldMags.net

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By Michelle Koen

S

o often I hear fitness and figure competitors say “there’s got to be a better way”. I know for years I uttered the exact same thing while chatting on the treadmill. If you haven’t uttered this phrase before, you’re lucky. For many competitors it seems harder and harder to get ready for a show. If you’re a novice competitor, the struggle post-competition can be a real hurdle to competing again. As a result, people - myself included - have tried all sorts of different diet and supplementation protocols searching for that elusive ‘secret’ to weight loss.

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This struggle isn’t just for fitness and figure competitors; many women have struggled with yo-yo dieting and been on similar meal and exercise plans even though they are not competing. Many women will diet for a big event, holiday or wedding, only to find they rebound very quickly. The next step after the rebound, for most, is to get back on the diet again. The struggle to attain a lean body just gets harder. The fat loss seems slower than last time. Then there are the boring and repetitive food choices, so you go off the diet, gain body fat and the cycle repeats. In this situation there are two obstacles getting in the way of sustained success: limited and repetitive food choices and extended periods in a caloric deficit.

When faced with a list of ‘good’ foods (that is, the foods that are ‘on the diet’, and a list of ‘bad’ foods - everything else) we can often feel trapped in a ‘diet jail cell’ and the need to break out can be great. How often have you been told that you shouldn’t eat something because it’s ‘bad’ for you, only to find yourself sneaking a tiny - or not so tiny - taste? Maybe that tiny taste turns into another, then another because our next meal is going to be ‘oh-so boring’, so we’d better make the most of it we’ve started now. Then there are the ‘good’ foods; the ones that will make us magically lean and toned. Let me guess? Chicken, broccoli, asparagus, fish, oats, brown rice... I’m sure you have a list of your own. We eat meal after meal of these ‘good’ foods because they’re ‘healthy’. At first we might not mind the food; we might add some extra spices to mix things up a bit, but in the end

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applications which will let you track your macronutrients and check that you are reaching your recommended daily intake of micronutrients.

“It’s time to stop telling ourselves that there are ‘good’ and ‘bad’ foods. Once we are able to get rid of the black and white thinking and become more flexible, the urge to rebel will become less and less.” there’s only so many ways to make a chicken salad. While this is all going on, we’re often feeding our loved ones and friends. At some point the diet becomes unsustainable. Is cooking one meal for yourself and one meal for your loved ones healthy? Is eating the same 15 foods over and over again healthy? It’s time to stop telling ourselves that there are ‘good’ and ‘bad’ foods. Once we are able to get rid of the black and white thinking and become more flexible, the urge to rebel will become less and less.

Let’s face it, we all love to eat and want to be healthy with a good relationship with food. This is where flexible dieting can be a blessing; rather than having specific foods to eat, set your own macro and micro goals. Macronutrients are carbohydrates, fibre, protein and fat; micronutrients are vitamins and minerals such as calcium and vitamin C. This may sound quite complicated and time-consuming, but how you work it and the foods you choose to eat are up to you. There are many smartphone

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If you are new to flexible dieting or are very busy, you might find yourself a hybrid between flexible dieting and a more repetitive meal plan. Some of your meals might be the same throughout the day when you’re very busy, and you may add variety by choosing some quick dinners to share with family or friends after work. The key here is to plan ahead. The advantage being that you can choose your own foods and change them daily or weekly. If something comes up, you can be flexible. So, how do you determine how to set up your macronutrient and calorie goals? The first step would be to examine what you are currently eating. Track everything you eat and drink for a week. There are many apps for smartphones which let you do this, making it a simple and pain-free process. If you’d prefer, you can jot your meals down in a notebook and tally them up at the end of the day. Once you know how much you’re eating each day on average, you can make this your daily goal and start adding some flexibility to the foods you choose. The other reason to track where your calories and macronutrients are is to assess whether you really have ‘room’ to drop them any further.

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WorldMags.net “A lot of women fall into the trap of spending too much time in a large caloric deficit. If you’ve been in deficit for more than a few months, it may be time to take a break from dieting.”

A lot of women fall into the trap of spending too much time in a large caloric deficit. If you’ve been in deficit for more than a few months, it may be time to take a break from dieting. Our bodies are constantly trying to adapt to the amount of energy we consume and use. This is why we hit plateaus when dieting. Essentially, we are becoming more efficient with the food we are eating. To lose more weight we can reduce the amount of fuel we take in or increase the amount of fuel we burn, or both, so we can break past this set point. The problem is that our body is constantly trying to play catch-up. It wants to keep us alive no matter what. Eventu-

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ally, if we dip low enough for long enough, it will start shutting off non-essential body functions to preserve itself. A body that once burned 2,000 calories can now run efficiently on 1,500 calories or less. If you’ve struggled with losing weight despite spending hours working out and eating like a sparrow, it might be time to teach your body to be less efficient with its food. Just like the body can adapt to decreases in food, it can also adapt to gradual increases. This isn’t an invitation to ditch the diet and go on a frenzy. Consistency is just as important when reverse dieting as it is when trying to lose weight. The name of the game

is to limit fat gain. By making small weekly or fortnightly increases to calories and macronutrients and waiting for weight to stabilise, you can add significant metabolic capacity over several months. This is a slow process and can take longer if you’ve been in a deep deficit for a prolonged period of time. Be patient; the time spent is worth it and the reward is more food and an easier dieting process. The changes you are making should last a lifetime - not just for a 12week transformation. Many people have found the process life-changing and liberating. Have a plan, execute it, track it and work with others to hold yourself accountable.

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Michelle has competed in both figure bodybuilding and powerlifting and loves to live a busy, active life. Michelle is passionate about teaching people to cook simple, delicious, healthy recipes; fast. Healthy Helpings is Michelle’s latest book, packed with easyto-prepare meals and tips on preparing, freezing and cooking ahead. It doesn’t matter if you’re a serious athlete, bodybuilder, figure competitor or just someone who wants to look and feel better. These recipes are for you. Available at www.healthyhelpings.com.au and in selected gyms and health food shops.

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Be inspired by live competitions, cutting edge training techniques and exclusive specials on the latest apparel, sports nutrition and supplements. Stay fit, look good and feel great after a visit to Australia’s ultimate event for fitness, wellness and health.

PRE-BOOK ONLINE AND SAVE $5 At fitnessexpo.com.au Enter promo code OXY

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MELBOURNE CONVENTION & EXHIBITION CENTRE IN ASSOCIATION WITH:

SUPPORTED BY:

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Beauty

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By Sue McLaurin

Did you know that makeup artists use subtle tricks to change the shape of the face of their clients? By using contouring and highlighting we can emphasise certain features, and detract from others. We can make an asymmetrical face look more symmetrical, thin down a wide nose, emphasise cheekbones and more!

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The important thing to remember when doing any highlighting or contouring is to do what works with YOUR face. Don’t just copy what your friend or a celebrity does; your face isn’t the same as hers, and her contour and highlight may not work for your face. The first thing to do is determine your face shape. There are six recognised face shapes: oval, round, square, diamond, pear, and heart. To determine your face shape, pull all your hair back from your face and look in the mirror. Imagine drawing a line down the middle of your face and another across your face at the tip of your nose. Then also look at the width of your face across your forehead (from temple to temple), and across your jaw.

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All Imagess Shutterstock

How does it work? Well, light brings things forward (or HIGHlights them), whereas dark shades make things recede. So, when we are shaping the face with make-up, we use a lighter colour (or a highlighter) to make things more noticeable and a darker colour to make things less noticeable. Some of you may be familiar with the most popular and widely used type of contouring, using bronzer or a darker powder under your cheekbones to make the hollow of your cheeks seem deeper, and therefore your cheekbones more emphasised. Another popular trick is to use a shimmery light colour just under the eyebrow to highlight the brow bone.

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WorldMags.net

Beauty

The diamond face is wider at the middle and narrow at the forehead and jaw.

The heart-shaped face is wider at the forehead and narrow at the jaw, coming down to a pointy chin.

The square face is the same width at the forehead, middle and jaw.

The pear-shaped face is narrower at the forehead and wider at the jaw.

The round face is as wide as it is long.

The oval face is longer than it is wide, but around the same width at the forehead and jawline.

“The important thing to remember when doing any highlighting or contouring is to do what works with YOUR face. Don’t just copy what your friend or a celebrity does; your face isn’t the same as hers, and her contour and highlight may not work for your face.” If you are having trouble determining your face shape, don’t worry, many of us are a combination of several. Once you have determined your face shape, you can then consider where to apply any contour or highlight to reshape your face. The supposed ‘ideal’ face shape is an oval, so you can use highlighting and contouring to trick the eye into seeing your face shape somewhat differently.

BEWARE, however. When doing make-up for photography, particularly black and white or for the stage, a make-up artist will go quite heavy-handed with contouring on their client. If you contour too dark and don’t blend properly you might get strangers coming up to you in the street wanting to wipe the dirty marks off your face!

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TOP TIPS: If you have a heart-shaped face, contour the sides of your forehead to thin it down a bit. If your nose is wide, a little highlighter down the bridge and contour on the sides will thin it. To emphasise your jawline, contour beneath and blend down your throat (not onto your neck though).

Contouring Your Cheekbones WorldMags.net As I mentioned earlier, one of the key areas that people like to contour is the hollow of the cheeks. Follow this easy step-by-step to have your cheekbones pop out! (Not recommended for heart-shaped faces, or for those lucky few with super high cheekbones already!)

1. Apply your usual foundation and set with translucent powder. 2. Using a powder a couple of shades darker than your skin tone (you can even use a LIGHT taupe coloured eyeshadow here), and an angled powder/blush brush, apply just BELOW your cheekbones, from the hairline by your earhole angling down towards your mouth. You should stop just under the apples of your cheeks. 3. If you’re having trouble finding where to apply the contour colour, you can use your finger to feel your cheekbone, and the angle it runs on. 4. Using the same brush, blend this colour down towards your jawline. You don’t want it to look like a stripe. 5. Next, apply your usual blush to the apples of your cheeks, and blend over the top part of this contour powder and up into your hairline (the two colours should blend together; you don’t really want it to look like two stripes!)

“BEWARE, however. When doing make-up for photography, particularly black and white or for the stage, a make-up artist will go quite heavy-handed with contouring on their client. If you contour too dark and don’t blend properly you might get strangers coming up to you in the street wanting to wipe the dirty marks off your face!” 36

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6. Lastly, you may choose to apply a shimmery highlighter powder on the TOP of the cheekbones; again, go easy with this product - less is more. 7. If you’ve been a bit heavy-handed, remember, it’s only make-up; you can always wash it off and try again. If you’re in a bit of a rush, though, you can apply translucent powder over the entire area and blend, blend, blend… 8. The key here is to only use a little bit of product and stay within a few shades of your actual skin tone.

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WorldMags.net

“When working with different tones of eye shadow, you can also use the principles of contouring and highlighting to emphasise your eyes or change their shaping.” “Get in front of your mirror, play, experiment, and enjoy!”

All Imagess Shutterstock

Contouring Your Eyes When working with different tones of eye shadow, you can also use the principles of contouring and highlighting to emphasise your eyes or change their shaping. Many of you probably do this without even really realising it when you apply a darker colour eye shadow in the crease of your eye. There are times when, as a make-up artist, I can use contouring and highlighting to really make my clients’ eyes ‘pop’. A few issues ago we talked about colour and what colours to use on your eyes to make them pop. Almost as important is WHERE you place the different colours/ shades.

If you have close-set eyes, use the darker shades on the outside of your eyes, which will draw your eyes out. If you have wide-set eyes, use darker shades on the inner third to narrow the area between your eyes. If you have deep-set eyes, don’t use a dark colour in your crease, it will only make them look deeper. Instead, line your lash line with a darker colour, and use a lighter colour on the lid and in the crease. REMEMBER, we all have different faces, different shapes and different features. But it’s fun to play with make-up and see how you can make those subtle changes! Get in front of your mirror, play, experiment, and enjoy!

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Sue McLaurin is a freelance, professional hair and makeup artist with over 10 years experience within the fashion, TV and advertising industries. Visit www.smmakeup.com for further information. oxygenmag.com.au

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Transformation

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On paper, 2011 should have been a pretty amazing year. I was happily married with a wonderful preschooler and newborn, working in the company that I founded and on track for ‘having it all’. But in reality, I was miserable. After realising that misery was the catalyst, I took the steps I needed to change my life or, more accurately, to save it. I have struggled with body image my whole life. Feeling too fat was a constant in my life, even when it wasn’t true. But as an adult it certainly did become a reality. After my wedding the weight started creeping up and when we had our first son the ‘baby weight’ came off but was quickly replaced by the ‘sitting-on-thecouch-all-day-eating-biscuits weight’. With business partners, I started a small business that required a lot of attention, both at home and in the office. I simply felt I was too busy to exercise; our diet was almost exclusively convenience and pre-packaged foods. Health and fitness was definitely not my priority. While pregnant with our second son, I felt really unwell. Being significantly overweight and pregnant certainly contributed to a less than enjoyable pregnancy. I barely moved at all for the whole nine months. I craved sugar in crazy amounts and would eat boxes of ice creams while justifying my actions with the notion that I would just lose the weight after the baby was born - I didn’t.

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WorldMags.net Six months after the baby was born I still looked heavily pregnant and was bingeing terribly. I decided to brave the scales. When I saw 112kg I sobbed; it seemed hopeless. Out of desperation, I spoke to my GP and was prescribed a weight loss medication. The side effects were so extreme and scary that I lasted less than a week. I researched weight loss surgery options but struggled to come to terms with the drastic nature of it and was afraid. The only solution that stacked up was that I was going to need to do this the hard way. I would need to change my diet and maybe even exercise! I researched and joined an online challenge that provided nutrition and exercise plans suitable for beginners and committed myself to it. I had to take my before photo. Again, I saw the image and cried; six months after the birth of our youngest and I was bigger than ever. The first few weeks were a shock. I realised that I had been eating FEWER calories than was suggested for me, but the foods I was eating were fatty and nutritionally worthless. This led to constant cravings, binges and long periods of not eating during the day. The sudden switch to clean, close to nature foods eaten regularly made me feel AMAZING. Exercise was harder; at 112kg everything was hard, and with no previous experience in sport or fitness I really struggled to find anything enjoyable about it at all. As I continued plugging away, the weight slowly but surely started coming off; my skin was clearer, concentrating was easier and I was definitely shrinking. My online program ran in 12-week blocks and by the end of the first one I had lost over 15kg! I signed up for subsequent rounds, loving the challenge of maintaining my new way of eating but also getting more interested in the exercise challenges and testing my fitness regularly. My very first timed 1km run took over 11 minutes; pretty soon I was running a kilometre in just over five!

During this focus on changing my body and health, amazing things happened. As I learned to focus on my own worth and improving my self-confidence, I was better able to be assertive. While overweight, I would often take the path of least resistance and avoid confrontation, even when I was right. When an issue arose in the business that required me to take an active stance against my business partners, as hard as it was emotionally, I knew that I was able to be strong. Having faith in my ability to do what was right against adversity was a surprising side-effect of learning to value myself. It was here that I learned to really understand the squat as the perfect analogy for life: it’s about standing back up after something heavy takes you down.

I felt amazing; my health was fantastic but I felt a bit stuck with my physique. I was clearly smaller in dimension but still had lumps and bumps that I wasn’t happy with. I felt like I was just a smaller version of the obese woman I had been. As a parent, the changes I saw in my husband and children as they ate the same healthy foods as me did nothing but encourage me to continue; my changes were exactly what our whole family needed. Our favourite family dinners are stir-fries, healthy curries and barbeques with lean meats and salads. As we decreased sugars and convenience foods, everyone’s moods improved, the children began to find learning easier and life became generally calmer! By late 2012 I had lost around 35kg. I felt amazing; my health was fantastic but I felt a bit stuck with my physique. I was clearly smaller in dimension but still had lumps and bumps that I wasn’t happy with. I felt like I was just a smaller version of the obese woman I had been. I engaged a personal trainer on the recommendation of a friend. Corey is a bodybuilding coach and was a shock to the system as I had never had a single personal training session OR set foot on the weights floor of a gym in my life. From the first session I was hooked. Training with weights saw immediate changes to my body composition and I began sculpting the body I used to only dream of. After just five weeks training with a PT and heavy weights I had reached my initial goal weight and was thrilled at the tone and strength I had achieved. It was this experience that has led to the next great change in my life. Now, as a qualified personal trainer, it’s important to me to instil in people the confidence to take the steps to change their lives. However slow or small those steps are, they are all important. To this day I have lost 45kg in less than 18 months; I am now looking forward to not only training for the stage. I love challenging myself, seeing my muscles grow and the definition increase as I reduce my body fat percentage. But most of all I love that in making the decision to change my weight I changed not only my health, but my business passion, and my family’s happiness and future all in one!

I love that in making the decision to change my weight I changed not only my health, but my business passion, and my family’s happiness and future all in one! WorldMags.net

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WorldMags.net

Behind the Mask of a BY MARK OT TOBRE

“Wow, you’re lucky” are probably the three most offensive words you can say to any successful figure competitor or bodybuilder. What the public sees is the glitz, the glamour and the spectacle of figure contests. What they don’t see are the hours of endless training, tedious meal preparing and E R E; T N E everyday AN K T ‘life’ issues NE -TIME A J that go on R LIA U A O R F behind the ST TIME U A scenes. . M S. REE

TH MPIA D AN . OLY MS

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Mark Ottobre is the owner and director of Melbourne’s premier personal training studio, Enterprise Fitness. He is a PICP Level 4 coach and BioSignature Practitioner, specialising in training and prepping female competitors. He has trained numerous competitors to victory and has been coaching Janet since 2007.

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WorldMags.net

PHOTO BY MELITA JAGIC

Janet.” As Janet’s trainer since 2007 I cringe when I hear these words. One thing you can’t coach adults is attitude, and if you took all of Janet’s achievements away, it’s her attitude that would make it only a matter of time before she reclaimed them. As Janet is a mother of two small children, a wife and one of Australia’s top ENJO consultants, her life contains similar stresses that most women face. However, it is Janet’s commitment to excellence in all areas of life that enables her to achieve outstanding results. As any mother, her goal is to be a role model for her children in both health and fitness, and in having a positive attitude towards life. People can look at someone like Janet and say “It’s easy for her”; however, I have come to realise it does not get easier for Janet, it gets harder. Janet is constantly seeking out bigger challenges. After winning her first Australian title she set her eyes firmly on the Olympia. After

winning the Olympia, she made up her mind that she wanted to be one of Australia’s most decorated figure champions, and with four Australian titles, three Olympia titles, two all-female Classic titles and ANB Australasian Ms Asia Pacific titles she is well on her way. This year Janet had the added pressure of having to ‘live up to the expectation’ of presenting - yet again a better physique than in the years before. As her coach, I can tell you that Janet is often her worst enemy. “Am I lean enough? Am I too hard? Are my legs better this year?” she often asks when seeking improvements.

prevails is what she does with those doubts; to her it’s all ‘learning’. She never lets her doubts get in the way of her plan; it’s not ‘I can’t’, it’s ‘HOW can I’? In fact, Janet will be the first to point out that in the Kane household saying “I can’t” is the equivalent of swearing - it’s simply not allowed. So here’s the part where I pretend that Janet is some kind of genetic freak, and to do what she has done is simply unattainable by mere mortals. Sorry to disappoint you; Janet is not a genetic freak. Take it from someone who knows Janet well; the only thing freaky about Janet is her work ethic. She has the simple ability to do what it takes; no questions, no excuses. As her coach, more often it’s a case of pulling back the volume and intensity so Janet doesn’t burn herself out.

Where most girls go wrong and Janet prevails is what she does with those doubts; to her it’s all ‘learning’. She never lets her doubts get in the way of her plan;

it’s not ‘I can’t’, it’s ‘HOW can I’?”

I always try to make women aware of the fact that no matter the level you are at, you will have doubts. It’s normal and Janet (yes, even at her level) is no exception. However, where most girls go wrong and Janet PHOTO BY PAUL MULLIGAN

I

t’s easier for you,

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Diet

WorldMags.net She doesn’t let herself starve and realises that to build muscle you must perform optimally in the gym. After all, the reason why Janet dominates is because she has the muscle; it’s not a diet contest.

Meal One (around 8am before training) Kangaroo fillet or chicken breast fillet (palm size; 150-200g) with baked sweet potato (100-150g). If it is a big muscle group training day, such as legs or back, she will increase this amount to about 200g or rotate it for gluten-free oats (two cups). Train 9.30am Post-training super-shred protein shake.

Janet’s diet is very simple. Being glutenand dairy-intolerant, she had to be extra careful in her food selections. But in a nutshell Janet’s meals look like: Pick a quality protein source: chicken, fish, red meat, game meat or eggs. Pick a vegetable or salad: broccoli, cos lettuce, tomato, celery, etc (basically anything that is green) She does not count calories.

Meal Two (around 12 pm) Chicken breast fillet (160-200g) with mixed salad (lettuce, carrot, red capsicum, cucumber, chia seeds, tomato, mushroom and lemon juice). 1 cup of cooked rice (60/40 brown and white rice mix) Meal Three (about 3pm) Chicken or white fish with another salad.

Meal Four (about 6pm) Kangaroo, turkey breast, fish, or chicken breast with cooked vegetables or salad. Meal Five (about 8.30pm) Another lean protein with salad. Before bed Night time shake

Contest preparation Janet has the same as above except she will cycle her carbs into low, medium, high and ‘no’ days. She will have meat or fish and either vegetables or salads for each meal. Her high-carb days can involve her favourite,

Crunchola, which she could eat an entire box of. As Janet is very lean, when starting the carb cycle rotation, after a high carb day she always comes in leaner on skin folds. Again, I track and measure Janet’s progress to make sure she is hitting the

right targets. Janet eats more during competition preparation - not less. Meal timing becomes every two hours because of increased appetite and training volume.

a functional strength phase (6-8 reps). From the functional strength phase she may go into either a relative strength phase (2-4 reps) or a hypertrophy phase (8-12 reps).

Janet’s pre-comp training is vastly different to the above; volume is greatly increased. Below are examples of Janet’s pre- and post-comp training routines

Training As far as training goes, I rotate Janet’s training into 3-4 week blocks. Depending on where Janet is in her prep will determine what type of training she will be doing. For example, just after a comp I’ll either instruct Janet to take a week off or begin

Pre-Comp Training 1. Squat with pause at bottom; 6-8 reps, 3 sets 2. Leg press; 5-7 reps, 3 sets 3. Leg extension; 8-10 reps, 3 sets 4. Leg curl; 3-6 reps, 3 sets 5. Glute/hamstring raise; 6-8 reps, 3 sets 6. Leg curl; 10-12 reps, 3 sets Day 2 – Shoulders/Back 1. Military press; 5-7 reps, 4 sets 2. Push press; 5-7 reps, 4 sets 3. Chins pronated, lean away; 5-7 reps, 4 sets

4. Lat pull-down; 12 reps, 4 sets 5. Behind the head barbell press (seated); 10-12 reps, 3 sets 6. Lat raises; 15-20 reps, 3 sets Day 3 – Arms 1. Barbell curl; 6*6 reps, 4 sets 2. EZ-bar curl; 8*8 reps, 4 sets 3. Close grip bench; 6*6 reps, 4 sets 4. Skull crushers; 8*8 reps, 4 sets 5. Incline dumbbell curl; 10-12 reps, 3 sets 6. Rope push-down; 10-12 reps, 3 sets

Day 4 – Legs 1. Squats; 6*6 reps, 4 sets 2. Leg extension; 8*8 reps, 4 sets 3. Stiff-legged deadlift; 6*6 reps, 4 sets 4. Leg curl; 8*8 reps, 4 sets 5. Walking lunges; 10-12 reps, 3 sets 6. Standing calf-raise; 10-12 reps, 3 sets Day 5 – Chest/Shoulders 1. Incline dumbbell press; 6*6 reps, 4 sets 2. Cable cross-over; 8*8 reps, 4 sets 3. Lat raises; 8*8*8*8 reps, 4 sets 4. Dumbbell rear delt raises; 8*8*8*8 reps, 4 sets *Drop weights between reps

Post-Comp Trainingng Day 1 – Upper Body 1. Seated military press; 8-10 reps, 4 sets 2. 2-part lat pull-down; 8-10 reps, 4 sets 3. Cuban press; 6-8 reps, 4 sets 4. Seated row; 8-10 reps, 4 sets 5. Push-ups on dumbbells; 12-15 reps, 3 sets 6. Flyes on Swiss ball; 12-15 reps, 3 sets Day 2 – Lower Body 1. Cable split squats; 10-12 reps, 5 sets 2. Leg curl; 8-10 reps, 5 sets 3. Peterson step-up; 12 reps, 4 sets 4. Seated good morning; 8-10 reps, 4 sets 5. Hyper extension; 12-15 reps, 3 sets 6. Standing calf-raise; 12-15 reps, 3 sets Day 3 – OFF

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Day 4 - Arms 1. Hammer curl; 8-10 reps, 4 sets 2. Decline lying triceps extension; 8-10 reps, 4 sets 3. Reverse grip preacher curl; 8-10 reps, 4 sets 4. Single arm cable extension; 8-12 reps, 4 sets 5. Concentration curl; 8-12 reps, 3 sets 6. Tricep rope push-down; 8-12 reps, 3 sets Day 5 – Upper Body 1. Lat pull-down; 8-10 reps, 4 sets 2. Dips; 8-10 reps, 4 sets 3. Straight arm lat pull-down; 8-12 reps, 4 sets 4. Arnie press; 8-10 reps, 4 sets 5. Partial lift with plate; 12-15 reps, 4 sets

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Day 6 – Lower Body 1. Front foot elevated dumbbell split squats; 10-12 reps, 5 sets 2. Leg curl; 8-10 reps, 5 sets 3. Poliquin step-up; 15-25 reps, 4 sets 4. Stiff-legged deadlift; 8-10 reps, 4 sets 5. Reverse hyper; 12-15 reps, 3 sets 6. Seated calf-raise; 12-15 reps, 3 sets Day 7 – OFF

Janet’s message to females wanting to compete is to dream big, real and clear pictures.

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“Firstly, you need to believe in yourself and find the recipe needed in order to achieve what you want. I would never have thought I could go from being overweight to a world champion,” Janet said. “But I knew that if I set my mind to something and just took one step at a time then great results would come. Take steps that create healthy habits and become a better YOU. Looking great and years younger is simply a by-product of great health. The competition is simply a way of challenging yourself to keep improving. Without a challenge, there is no reward

Oxygen_Magazine

PHOTO BY MELITA JAGIC

Day 1 – Legs

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WorldMags.net

Motivation

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BY GEOFF EDWARDS

H

ave you had a day where you feel totally distracted and powerless? And the pattern seems to repeat itself over and over again! By taking note of your state and how you feel daily, you can become aware of your emotions, your physiology and what drives you. In addition, distractions that use your power often come as a result of unmet needs and it is important to note that they form an important part of your whole personality. It is about knowing where your power goes and then having the ability to create change in line with the focus in your life. This article will share some ideas with you to increase your own personal power.

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Motivation

Power needs to come from within you. It can’t come from anyone giving it to us or from us leaching it from others - power by association is not true power at all.

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Motivation

WorldMags.net Know Your Needs The foundation for your ‘personal power’ comes from your identity, values and needs. Based on earlier work of the psychologist Abraham Maslow, a hierarchy of needs was identified starting with basic needs such as food, clothing and shelter, and then moving through to self-actualisation. When we know this, we then have an understanding of how to manage ourselves and what we need in our lives. Also, if you have unmet needs and they are not satisfied, these needs could become suppressed and people sometimes resort to other things as a ‘cover-up’, such as alcohol and smoking. We can also find opportunities to pass on this ‘shadow effect’ of unmet needs to others which can cause issues in relationships. So it is important to allow all of your needs to be satisfied as this ‘is’ your true character.

Power From Within

If you want to claim inner power in your life, you need to accept yourself; you need to hold yourself up over all the things this world throws at you. You have no requirement to prove your worth and value to anyone.

Power needs to come from within you. It can’t come from anyone giving it to us or from us leaching it from others - power by association is not true power at all. However, that’s not to say that you shouldn’t try to associate with powerful people to learn, to receive guidance. It is important to understand, though, that you are responsible for your own power alone. Riding on the coat-tails of someone else is not enabling your own life; you’re just tying your worth and value to that of someone else.

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Many of us lose out on claiming power in our lives because we leak it. It’s very insidious, but it happens; and in many cases, it always seems to revolve around relationships. Think about the people in your life; the ones that you hang out with, that you claim to be your best friends, your closest allies and possibly your family members. Now if I were to ask you which of those relationships exhaust you, I’m pretty sure you’d be able to rattle off a few names. “Oh yeah, they always have a comment about what I do in my free time, or how my ideas are a bit out there!” These people are drainers. They are negative relationships that do nothing but suck your energy and do nothing to build up your own person. Stop leaking power through negative relationships and make sure the important relationships you have are with people who build you up as you build them up. If you want to claim inner power in your life, you need to accept yourself; you need to hold yourself up over all the things this world throws at you. You have no requirement to prove your worth and value to anyone. Let’s face it: most people are not aware of the incredible power that they possess within. You need to declare who you are and what you value, and then commit to living that out every day in every situation. That is our inner core; our centre that cannot be compromised. Once you

WorldMags.net

WorldMags.net

have that, you know how to respond in any situation. So, do not miss out on the opportunity to work on your internal power.

Sabotaging your Success We all experience ebbs and flows on our journey to be a success. What we need to realise, however, is how often we experience consistent patterns that prevent us from moving ahead. We do hear of many cases where individuals - or celebrities, for example - achieve fame, fortune or success very quickly and sabotage takes place. What this is saying is that these individuals are not comfortable with this level of success and what needs to be understood is their pattern of behaviour: how often does sabotage takes place? What are the underlying beliefs about success? For instance, is there a fear about being successful? We need to look at where we have been successful, decide what success means for us, and use this as a way of changing unproductive conditioning. By recognising small steps you take, this will accumulate into amazing outcomes where you can create change.

Create Certainty After you have done some work on building your own personal power, there may be some aspects where you find it difficult to free your mind from obstacles. Remember that it’s all a state of mind and changing your mind can be done very quickly. The way you see the world is based on our mental images, sounds and

feelings. By shrinking the ones you don’t want and expanding the ones you want you can create amazing changes. Pay attention to the images you create when you are stressed and make them smaller; move them far away and make them fuzzy and dim. Replace them with more relaxing images and make the new images big, bright, colourful and vivid. Change the tone of your inner voice and make it ridiculous, so that instead of it sounding stressed, it sounds like Mickey Mouse, or make it a deep, seductive tone. Use the laughter filter to frame every stressful situation in a humorous way. What you are really doing is changing your mental CD. Also, by knowing your internal communications: your rules, references, beliefs, perceptions and associations; you can create a change model that you can use in an instant for yourself. With the addition of anchoring and reframing, you can recreate that change and overall develop new models for sustainable success. Then by knowing yourself, you can work with others to create outcomes that are beneficial overall. In working with a client recently, I was able to change an upsetting situation into one of certainty. The way this worked was to take an image of the upsetting situation and have it replaced by the ideal image. It worked very well in one to two sessions and now this client is untroubled by the situation; the relationship has totally changed towards the other person, by her (the client) being totally appreciated. Overall, it is important to take note of how you feel daily and whether you are driven or distracted, and to note what distracts you. Also, what are your beliefs, attitudes and behaviours when you are feeling distracted? Knowing patterns of behaviour and how you operate daily

Motivation

The way you see the world is based on our mental images, sounds and feelings. By shrinking the ones you don’t want and expanding the ones you want you can create amazing changes. leads you to new awareness and growth. Studying and practising the habits of successful and driven individuals creates the right mindset for success. In addition, by arranging a support network on your journey to success you can increase your drive and motivation.

Personal Power Tips

Keep it in balance We all live very busy lives. One of the most important steps to take when your life feels unbalanced is to check where your life is headed today. Find a quiet place and close your eyes for a few minutes to reflect on your life. When you’re ready, imagine climbing into the basket of a hot air balloon and taking a virtual ride. As you float over your life, what do you see? What do your days and nights look like? Where’s the activity? Where’s the stress? Where’s the joy? Who are you? Does what you see align with what you’d like your life to look like? When you’re ready, gently float back down for a safe landing. Take note of this as it will assist with developing your own ‘life wheel’ and allow you to discover where there may be an imbalance. Putting too much energy into one area may lead to shortfalls elsewhere.

• Assess where your power is being lost • Understand how you can alter the balance in your life • Have clarity on your true needs • Know when sabotage occurs • Create certainty for all situations • Alter unproductive mindsets • Ensure total focus If you are interested in developing your own personal power package, please contact me via [email protected] Also, I welcome any feedback on my articles, or suggestions for future topics. In addition, if you would like to share any successes that you feel excited about, please let me know.

Geoff Edwards is an internationally accredited Life Coach with over 25 years of coaching experience who can support you on your journey to success with results that last. He can also be contacted through his website www.geoffedwards.net WorldMags.net

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Part III

PSYCHOLOGICAL ASPECTS OF WEIGHT REGAIN

BY DR. LAYNE NORTON PHD NUTRITIONAL SCIENCES

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In the first two articles of this series we discussed why the typical way people diet can actually lead to complete regain of weight and, in many cases, body fat overshooting - whereby people gain significantly more weight than they ever started with. I discussed data demonstrating that the number of times people attempt to diet during their lifetime actually predicts how much body fat they gain during their life!

In the second part of our series we discussed the physiological mechanisms of adaptation to typical low-calorie, super-restrictive dieting that actually sets people up for massive weight regain in the post-diet period. But what about the psychological adaptations of low-calorie, exclusion dieting? I once had someone ask me to put together the ‘perfect’ nutritional program and to ‘take psychology out of it to assume perfection’ to which I replied: “You cannot separate the psychological from the physiological, it’s not reasonable to assume that, NO ONE is perfect.” I think it’s important to once again bring up the point that the best solution for weight loss is not a diet that is ‘perfect’ (clean eaters, are you listening?), but a diet that is most effective while still being able to be integrated in to one’s lifestyle. We have already covered how typical exclusion-type diets that are very low in calories set you up for weight regain post-dieting. Part of the reason they result in weight gain is the psychological adaptations they induce. Quite literally, a portion of weight regain is in your head – specifically, the hypothalamus. In fact, the arcuate nucleus of the hypothalamus undergoes significant changes in neuronal activity and expression of transmitters in response to a large energy deficit (1). Furthermore, these changes persist even after long-term weight reduction. These changes project a signal of energy depletion which encourages weight regain.

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discussed, but because they chological adaptations we have style. What happens when are largely unsustainable as a life your spouse wants to have a your anniversary comes up and to stick rigidly to your paleo meal out and is sick of you having r best friend gets married and diet? What do you do when you at happens when you go on your keto options are limited? Wh to ‘clean’ foods? For those few vacation and have limited access t they stick to their diet no who are actually so neurotic tha means they alienate friends, matter what the cost, this often wn people who got divorced relatives, and spouses. I have kno ger handle their neurotic, because their spouse could no lon who are not able to stick to hermit-like behaviour. For those their exclusion diet, they typically ain binge very badly and quickly reg t gh ei e w r hav y fo n The best solutio large amounts of weight. The is no sense of moderation because Another aspect to consider is at th et di a t no is ss lo ds they have been told that these foo how your diet actually affects u l t erfect’ (clean eaters, are yo are ‘forbidden’, so instead of justhe your psychological and emotiona ‘p is ing a moderate amount of se at hav state. Most popular diets today th et di a t bu , ?) ng listeni a foods and accounting for them in are ‘exclusion diets’ in that they g in be and ost effective while still targeted protein, carbohydrate, exclude whole groups, types or m ly. llab ols to fat intake, they binge uncontro in sections of foods. These protoc ed at gr te in be to le ab of any They have come to believe that use a ‘judgment system’ for ease . s the nt one’s lifestyle amount of them is ‘bad’ and thu explanation and as a selling poi mindset becomes “well, by eating for the diet. That is, any food is eithe t, so I may as well ther judged as ‘good’ or ‘bad.’ In foods I’ve already blown my die eo pal bad of se n the tio crip des the t fi not case of paleo, the foods that do ver I want.” . Ketogenic diets exclude foods just have whate d’ ‘ba or its, lim off d ere sid con are ourage binge ount of carbs. Today’s very poper hand, some of these diets enc that contain even moderate am oth the On t tha d foo an’ tead ‘cle se definition of to have a ‘cheat’ or ‘free’ meal. Ins s ter die ling tel ular ‘clean’ eating has used a loo by ing eat d as an ‘eat all se ‘clean’ foods are considere deration, most people view this mo ing depends on who you ask, but the ctis pra of not I’m sidered ‘bad’. Now, ire for the forbidden ‘good’, and ‘unclean’ foods are con ’ scenario to satisfy their lusty des can you , can y tel olu abs diets - you saying you can’t lose fat on these ‘dirty’ foods. weight regain, not for up you set y the t Bu e. hav and millions these physiological and psyting just because they induce some of ly die tion r e p o r “Imp ere restric al and gic sev with e physiolo ns to not duc tatio n, will in gical adap ight regai we olo o psych ncourage ntribute t only e possibly co ooting’!” , ive ct tri es but at ‘oversh r-r pe su do o wh le op pe en f se e I'v body

iod the energy depletion signal In fact, during the post-diet per cient calories are being may still persist even though suffi mediate post-dieting period, consumed. Due to this, in the im d as the energy depletion signormal satiety signals are ignore ates into reduced sensitivity nal from the hypothalamus transl t many of you reading this to satiety signals (2). I am sure tha e after you finished a diet article can probably attest to a tim much you ate, you simply when you felt like no matter how because of a disruption in your never felt full, and that is likely g mechanism. Even more body’s own normal satiety sensin t this decreased sensitivity frightening is data suggesting tha s even after all weight lost has to satiety signals actually persist been regained(3)!

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The results of these behaviours can be disastrous. In eight years I’ve worked with over a thousand people and have seen some who do super-restrictive, exclusive diets develop unhealthy relationships with food and binge eating disorders. These disorders are so bad that often people feel instant guilt for consuming any foods that are not considered ‘clean’ or ‘good.’ Because they feel guilty, they find comfort in... you guessed it, more food. Over time, people slowly pack the weight back on and in many cases, end up heavier than they started.

In the first three articles of this series, we have talked about how typical dieting protocols may actually wind up making you worse off than you were before you started trying to lose weight. By now I’m sure you are asking: “Tell me what to do to prevent this already!” In the next two articles, we will discuss strategies for permanent weight loss and metabolism maintenance. Author Bio Dr Layne Norton owns BioLayne LLC, a consulting company providing elite coaching services to physique competitors and athletes. In addition BioLayne LLC conducts seminars and camps for nutrition and weight training. He holds a PhD in Nutritional Sciences and a BSc in Biochemistry, and is also a competitive natural pro bodybuilder and powerlifter.

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