Stunning Shape - Oxygen Magazine Australia
Transcription
Stunning Shape - Oxygen Magazine Australia
THE NEXT GENERATION OF WOMEN’S FITNESS FITNESS SISTAS EDITION PO AB BO ST WO N ER R US IN KOU SI T DE ! DISCOVER HOW SUPERSETS FOR Stunning Shape pg92 SIGNS YOU NEED A NEW FITNESS SISTA! NO LIMITS ALLOWED MELISSA TO SUCCEED! pg30 FOOD LABELS Made Easy pg108 TIGHT, FIT & FIRM GLUTES pg66 pg72 S U VIO EN S B A E L P M I S 4 N I S E V O M 2 pg12 YOUR GUIDE TO A FIT-FRIENDLY GET-TOGETHER pg82 OXYGENMAG.COM.AU AUS $8.95 • NZ $10.95 ISSN 1838-2517 10 9 771838 251001 Issue 66 on the cover This issue we feature on the cover: cover: Melissa Melissa Le ManLe Man Photo by: Olsen Tegan Woodford Cover hairDallas & make-up: Cover by Olsen Leo Costa Leite Photo Design by: Dallas Cover design by: Leo Costa Leite CONTENTS Features Nutrition Motivation 58 ARE YOU PUSHING 48 YOUR FIT FOOD 54 TIME FOR A CHANGE TOO HARD? Make sure your dedication to fitness is working for you, not against. 100WHEN 92 SUPERSETS TO KICK FORYOUR STUNNING TRAINER TOSHAPE THE CURB IfSculpt theseamazing 12 trainer shoulders behaviours and a sound familiar, beautiful back with it might fitness sistas be time Le Melissa to Man moveand on.Alicia Gowans. 130FEAST AND STAY FIT A full-course dinner menu to keep you lean and laughing with your girlfriends. Training Training 34 KILLER BICEPS NOW better biceps. 34 workout KILLERforBICEPS NOW A simple but serious workout for 66 better TIGHT, FIT & FIRM biceps. Grab your girlfriends and carve gorgeous 66 some TIGHT, FIT &glutes! FIRM Grab your girlfriends and carve 92 some SUPERSETS FOR gorgeous glutes! STUNNING SHAPE 138Sculpt LIFT UP TO shoulders FIRM UP amazing and a Find a friend thisfitness fun and beautiful backfor with sistas functional full-body workout! Melissa Le Man and Alicia Gowans. PYRAMID Your one-stop guide to eating for muscle. 108FOOD LABELS MADE EASY What every fit woman should look for on the back of a can, box, bottle or bag of food. 126GET YOUR PROTEIN PRONTO Get your body in peak condition with these protein timing pointers. Discover how YOU can change the world. 78 DOING IT ALONE Finding support on a health and fitness journey isn’t always easy, but you’re never alone! 98 CUTTING THE TIES THAT BIND Beat those late-night cravings by treating them like an old friend – check out our five simple steps! STRESSHOST LESS,A FIT-FRIENDLY TRAIN GIRLS’ MORE GET-TOGETHER 82 128 BEFRIEND A FITBALL 122 WHAT’S YOUR SELF-WORTH? 114 EVERY ISSUE 104 92 DOUBLE TROUBLE | April 2014 | oxygenmag.com.au 6 HOT AIR Your editor sums it up every issue 8STAFF, CONTRIBUTORS AND ADVISORY BOARD 10REVIEWS 12MAILBOX We hear you! 16FAT LOSS Our covergirls answer your most-asked questions! 24NEAT THINGS 26BABEWATCH We choose one sexy fella each issue for your viewing pleasure 103 IN A BOWL HEART HEALTH 48 EAT FAT TO LOSE FAT 30COVERGIRL LIFE Find out more about our covergirl 44BODY TRANSFORMATION 114 HOLISTIC LIVING 118 FIT FOR TWO 144 FUTURE OF FITNESS You could be next! 147INSPIRE 86 NAVIGATING THROUGH THE NUTRITION CONFUSION Cover Girl Life BY OLIVIA AMOURGIS HAIR & MAKE-UP: TEGAN WOODFORD PHOTOGRAPHY BY DALLAS OLSEN Nutrition YOUR FIT FOOD PYRAMID Your one-stop guide to eating for muscle. BY JENNIFER SYGO, MSC, RD The traditional food pyramids and food guides are well known, and while they serve as an easy tool for use in classrooms and doctors’ offices, they can fall short when it comes to serving active women. To better serve Oxygen readers, we’ve put together a revised food pyramid to meet your specific weight and workout-related goals. CHICKEN BREAST, CRUCIAL! whole grains and starchy vegetables non-starchy vegetables (5–7 SERVINGS PER DAY) As the foundation of any healthy diet, non-starchy vegetables such as spinach, asparagus, cauliflower, onions and bok choy are fibre-rich, low-calorie disease fighters that will keep you both healthy and lean. Aim to include at least a handful of veggies at both lunch and dinner each day, and emphasise a variety of colours to give your diet a broad spectrum of vitamins, minerals and antioxidants. SWEET SPUDS, ENERGY! (2–6 SERVINGS PER DAY) A key source of carbohydrates to fuel your workouts, your whole-grain and starchy vegetable needs will vary with your training. If you are going heavy on cardio, or you’re involved in endurance sports, you’ll probably want to include foods like oatmeal, quinoa and sweet potatoes at each meal. If you’re trying to shed weight before competition, or focusing on weight training more than cardio, then you can bring your intake down a few notches. 1 serving = ½ cup cooked grain or sweet potato or pumpkin, 30g cereal/oatmeal protein 1 serving = ½ cup cooked or 1 cup raw, leafy greens LEAN TURKEY, HEALTHY! (8–12 SERVINGS PER DAY) Depending on the intensity and frequency of your workouts, your protein needs could be up to double those of the average woman (up to 1.6g per kilo). That, combined with protein’s appetitesuppressing effects, makes it absolutely essential for active women. The key is to distribute your protein evenly throughout the day to make sure you are always building up, not tearing down, muscle. PHOTOS PETER CHOU 1 serving = 10g protein or about 40g lean meat, 280g low-fat milk, 3⁄4 cup yoghurt, 1⁄3 cup cottage cheese, 2 egg whites, 55g tofu Motivation By Penny Lomas Firstly, try not to place too much energy on understanding why other people are the way they are; if you do, you will often end up going around in circles. Their attitudes may simply be because of their care and concern for family members, their insecurity, or merely the green-eyed monster. Whatever the reason for their lack of support, you cannot overanalyse the rhyme and reason of someone else’s ACTIONS, but you can change your REACTIONS. The trick is learning how to react positively to the lack of support and not let it stop you from moving toward your goals. “Whatever the reason for their lack of support, you cannot overanalyse the rhyme and reason of someone else’s ACTIONS, but you can change your REACTIONS. The trick is learning how to react positively to the lack of support and not let it stop you from moving toward your goals.” PHOTO CREDIT DALLAS OLSEN Reading the many letters, emails and messages from our dedicated readers, there seems to be a recurring theme. Many of you are avid followers of Oxygen magazine; you are fierce, strong, empowered, fit and fabulous females. But, unfortunately, some of you feel alone and unsupported in your newfound clean-living lifestyle. So here’s how to cope with the negative input or complete lack of support from loved ones, and stay inspired and on track regardless. Penny Lomas is a fitness professional and Biosignature Modulation Practitioner based in Melbourne, specialising in lifestyle and wellness coaching, body transformation and hormone coaching. Penny is an Oxygen Magazine covergirl and ambassador, fitness model and athlete. To find out more about Penny visit her website at www.pennylomas.com.au WIN! ONE OF 20 $50 VOUCHERS FOR JT’S COCONUT ESSENCE SUBSCRIBE NOW YES! I’d like to subscribe to Oxygen Magazine (10 issues) for only $69.95 (saving 25%) and go into the draw to win one of 20 $50 vouchers for JT’s COCONUT ESSENCE MY DETAILS (block letters please) Mr/Mrs/Miss/Ms Address Suburb State Postcode Phone Email I do not wish to receive any promotional material YES! 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I’d like to buy my friend a one-year subscription to Oxygen Magazine for only $69.95 and go into the draw to win one of 20 $50 vouchers for JT’s COCONUT ESSENCE MY DETAILS (block letters please) Mr/Mrs/Miss/Ms Address Suburb State Postcode Phone Email Pure. Natural. Healthy. That is the ethos of Coconut Essence which is consistently sourced and produced from the same plantations ensuring our coconut water-loving fans get the highest-quality product, packed full of electrolytes, potassium and magnesium with the greatest nutritional benefits possible. Our signature product – JT’s Coconut Essence 100% pure Coconut Water – was inspired from a chance tasting of fresh coconut water in Thailand. This sparked a journey of discovery and product development to bring this great tasting and refreshingly healthy drink to you. We believe we have created something very special, with a focus on great taste while harnessing the plentiful benefits of the wonderful coconut fruit. Coconut Essence is unique because we are 100% pure young green coconut water. We don’t distort our product with additives, preservatives, water or blends from older mature coconuts. We hope you enjoy our current selection of products that include JT’s famous Coconut Water, 100% organic and cold-pressed Coconut Oil, lipsmacking Coconut Sorbet, crunchy Coconut Chips as well as our delicious 100% Organic Cocotella Choc Coconut spread. At Coconut Essence we are all about pure coconut products that are not only packed full of goodness but are also the very best we can possibly create for our customers. 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