STEP UP

THE NEXT GENERATION OF WOMEN’S FITNESS
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ARE YOUR CRAVINGS
DERAILING YOUR RESULTS?
OVERCOME
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7STEPS
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m
shaping the
DO YOU WANT TO TAKE YOUR TRAINING
TO THE NEXT LEVEL? WE SHOW YOU HOW!
JUST LIKE COVER GIRL
VLATKA DRAGIC
p28
Are you
Vegan?
Build your muscles with
plant-based protein p64
RESULTS
NOT REGRETS
The supplements that will
guarantee you:
LOSE FAT
BUILD MUSCLE
MAXIMISE
PERFORMANCE
p90
OXYGENMAG.COM.AU
ISSN 1838-2517
9 771838 251001
03
Cover Girl Profile
28
| October 2014 | oxygenmag.com.au
Cover Girl Profile
Embracing
Change
BY OLIVIA AMOURGIS | IMAGES BY DALLAS OLSEN | HAIR AND MAKE-UP BY LISA LEE
different;
e
m
co
e
b
r
o
e
k
a
“M
:
change (v.)
other.”
Move from one to an
TIONARY
– THE OXFORD DIC
CHANGE IS INEVITABLE; places, people, opinions will change.
Just think back to where you were five years ago – how
much of your life has changed? How much of that change
did you welcome? How much did you resist? What change
did you create? When it comes to change in life, you have
three options: you can resist it and fight for the comfort of
familiarity; you can accept and embrace it; or you can reach
for and create change. One option creates inflexibility,
harvests negative energy and prevents opportunities; the
other two take courage, yield growth and create freedom.
I
F ANYONE
UNDERSTANDS THE
DIFFICULTIES AND,
MOST IMPORTANTLY, THE
OPPORTUNITIES CHANGE
CREATES, IT’S COVER MODEL
VLATKA DRAGIC. BORN AND
RAISED IN CROATIA AND
UNABLE TO SPEAK A WORD
OF ENGLISH, SHE MOVED TO
MELBOURNE AT 16 YEARS
OF AGE. Thrown into a world
vastly different from what she
knew, the teenager had no
choice but to embrace the new
life Australia had to offer.
“I had to adapt to so many
changes and learn so many
new things,” Vlatka says. “This
gave me no choice but to stand
my ground, familiarise myself
with the new world and step
ahead. Having to deal with so
many life changes at 16 gave
me the strong attitude now to
always go that extra mile and
not be afraid of changes.”
With her strong attitude,
natural intrigue for breaking
perceived limitations and
motivation to improve her
body, Vlatka never limited
herself to changing life around
her. Instead, she focused
her energy on changing
what she knew she had most
control over: her body and
mind. Changing herself
from the inside out created
the opportunity for personal
growth, improvement,
strength and progress. While
creating change is often no
easy feat, sometimes it’s the
difficulties overcome that
create the highest sense of
achievement and self-belief.
“Training has really changed
my life,” Vlatka says. “The
physical aspect of it is great – I
love being healthy and looking
fit, but for me it’s more about
mental focus. The feeling of
accomplishment and knowing
you’re doing something great
for your body and health is
amazing.”
The 27-year-old confesses that
before training she didn’t have
the focus or drive she was
craving in her life. After finding
her passion, she chose to chase
her dreams of competing in
fitness competitions and living
in a tropical state on the beach.
While it appeared out of reach,
Vlatka went for it nonetheless and never looked back.
She describes it as the hardest
decision for her to make, but
also the best decision of her life.
The now-personal trainer,
online coach and e-book author
has certainly developed a grasp
of what’s needed for people to
create positive change in their
lives. While some of you take
on change with undeniable
enthusiasm and ease, others
need a little push, guidance,
love and support.
TURN THE PAGE FOR MORE.
oxygenmag.com.au | October 2014 |
29
NO. 69
THE NEXT GENERATION OF WOMEN’S FITNESS
THE NEXT GENERATION OF WOMEN’S FITNESS | TAKE YOUR TRAINING TO THE NEXT LEVEL
UP
STEP
RACE CHANGE
BURN0
TO
EMB
70
CALORIES
BEFORE T!
BREAKFAS
AND
OVERCOME
YOUR
CHALLENGES
bed and
Get out of
ing
into the fat-burn
zone! p58
ARE YOUR CRAVINGS
DERAILING YOUR RESULTS?
OVERCOME
THEM NOW IN
7STEPS
p54
NED
TIGHT&TOES
IN
W B
OR E GE
KO AU T
UT TIFU YO
PO L UR
STE B
A
R CK
IN
SID
E!
GLUT
10 mins!
OCTOBER 2014
time
spending less
them off! p98
will have you
Our program and more time showing
shaping them
DO YOU WANT TO TAKE YOUR TRAINING
TO THE NEXT LEVEL? WE SHOW YOU HOW!
JUST LIKE COVER GIRL
VLATKA DRAGIC
p28
Are you
Vegan?
Build your muscles with
plant-based protein p64
RESULTS
NOT REGRETS
Issue
69
28
The supplements that will
guarantee you:
LOSE FAT
BUILD MUSCLE
MAXIMISE
PERFORMANCE
p90
OXYGENMAG.COM.AU
ISSN 1838-2517
03
9 771838 251001
on the cover
This issue we feature on the cover: Vlatka Dragic
Photo by: Dallas Olsen | Hair & make-up by: Lisa Lee
Cover design by: Leo Costa Leite
CONTENTS
Features
Features
Training
Motivation
28
CHANGE
58 EMBRACING
ARE YOU PUSHING
Do you resist change? Cover
TOO HARD?
model Vlatka Dragic tells of how
98
86
54
Make sure your dedication
reaching for and embracing change
to fitness is working for
has created her dream life.
you, not against.
7 POWERFUL PROVEN
100STRATEGIES
WHEN TO KICK
TO YOUR
TRAINER
TO
THE CURB
OVERCOME CRAVINGS
90
If these
12 trainer
behaviours
Are
your cravings
derailing
your
sound
familiar,
it
might
results? Overcome them now.
be time to move on.
HOW TO USE
TO FIT
GET
130SUPPLEMENTS
FEAST AND STAY
YOUR
DREAM
A full-course
dinnerPHYSIQUE
menu to
Do
youyou
want
to and
lose laughing
fat? Build
keep
lean
muscle?
Increase
performance?
with your
girlfriends.
We’ve got the supplements
that can help you with each.
Training
Nutrition
34 PACK
KILLER BICEPS NOW
A FAT PUNCH
46
66
workout for better biceps.
Are you confused by all of the
fat-burning
products?
Discover
TIGHT, FIT
& FIRM
the
ingredients
to
look
out carve
for.
Grab your girlfriends and
some gorgeous
glutes!
HOW
TO BUILD
LEAN
MUSCLE ON A PLANT92 BASED
SUPERSETS
DIET FOR
STUNNING
SHAPE
Do you follow a vegan
diet?
64
76
Sculpt
shoulders
and a
Get
the amazing
know-how
on proteinbeautiful
back
with
fitness
rich plant-based foods. sistas
Melissa Le Man and Alicia Gowans.
FOUR POWER MEALS
Are you feeling run-down?
Boost your antioxidant levels
with these delicious meals.
BUILD STUNNING GLUTES
Change the shape of your
glutes to tight and toned.
120 THE BENEFITS OF
STRETCHING
Do you finish your training and
quickly make for the door?
Having flexible muscles is just
as important as strong ones –
try adding this routine to the
end of your next workout.
132 SHAPE YOUR HOTTEST
BACK AND SHOULDERS
Do you want shapely shoulders
and a defined back for summer?
This workout will take you there.
MOJO IS POWER
Do you feel like you’ve lost
your energy and passion for
life? It’s time to get it back!
126 ALWAYS A WINNER
It doesn’t matter if you don’t
win on the day – what matters
is the steps you take after.
144 WHAT I WISH I KNEW
FROM THE START
If you’re interested in competing
in a bikini, fitness or figure
competition for the first time,
here are some helpful hints to
make your journey easier.
STRESS LESS,
TRAIN MORE
128
132
128
xxx
140
EVERY
EVERY ISSUE
ISSUE
6 6 HOT
AIR
HOT
AIR
Youreditor
editorsums
sums it up
Your
up every
everyissue
issue
8
STAFF, CONTRIBUTORS AND
STAFF, CONTRIBUTORS AND
ADVISORY BOARD
ADVISORY BOARD
1210 MAILBOX
REVIEWS
120 110
8
MAILBOX
1612 FAT
LOSS
Wecover
hear you!
Our
girls answer your most-asked
16 questions!
FAT LOSS
Our covergirls answer your most-asked
24 NEAT THINGS
questions!
2524 BABEWATCH
NEAT THINGS
choose one sexy fella each issue for
26 We
BABEWATCH
your
pleasure
Weviewing
choose one
sexy fella each issue for
your
viewing
pleasure
28 COVER GIRL LIFE
30 Find
COVERGIRL
LIFE our cover girl
out more about
Find out more about our covergirl
44 OVER 50 PROFILE
44 BODY TRANSFORMATION
112
FOR TWO
114FIT
HOLISTIC
LIVING
116
LIVING
118HOLISTIC
FIT FOR TWO
58
72
140
144FUTURE
FUTUREOFOFFITNESS
FITNESS
142
Youcould
couldbe
benext!
next!
You
147 INSPIRE
146 INSPIRE
Training
Hold here
when you are
standing.
BRING YOUR HANDS
WIDE BY HOLDING
HERE IF YOU ARE
SEATED AND GOING
INTO A CLIMB OR ‘HILL’.
Place your hands here when
you are seated or riding on a
casual, flat ‘road’.
AN INSTRUCTOR
MAY ASK YOU TO
“TUCK IN” AND
PICK UP THE PACE
OF YOUR LEGS;
WHEN YOU DO
SO, MOVE YOUR
HANDS HERE
WITHOUT RESTING
YOUR FOREARMS
ON THE BARS.
Reach for
the Bars
Handlebars, that is.
It’s important to listen
to your instructor’s
cues because programs
and bikes can differ
slightly, but here’s a
general guide to where
you should grab on
throughout your ride.
Remember to keep
your grip light, and
don’t lean forward
excessively, which will
place unnecessary
strain on your wrists.
58
| October 2014 | oxygenmag.com.au
Training
Take your fat-blasting to the next level
BY AMANDA VOGEL, CERTIFIED INDOOR-CYCLING INSTRUCTOR
MODEL: JOLEY DAVIE, LES MILLS INSTRUCTOR | PHOTOGRAPHY DALLAS OLSEN
BICYCLE SUPPLIED BY BODY BIKE
BURN
700
CALORIES
Before Breakfast!
*
IF THE TREADMILL AND CROSS
MACHINE HAS BECOME YOUR
GO-TO CARDIO MACHINE, IT’S
TIME TO CONSIDER CYCLING
YOUR WAY THROUGH A
CARDIO WORKOUT.
We’re not talking about those recumbent
bikes on which you pedal lazily while
watching Ellen Degeneres. Think higherintensity indoor cycling done in a class or
even solo. Replacing one or two of your
weekly treadmill runs with a spirited
ride on an indoor bike will provide you
with a laundry list of benefits that read
like fitness ‘must-haves’: an improvement
in cardiovascular fitness, a mega calorie
burn (about 700* per hour) and an increase
in lower body strength and definition.
Intrigued but don’t know where to
start? Oxygen’s got your back with our
comprehensive guide.
(*based on a 60kg woman)
oxygenmag.com.au | October 2014 |
59
Motivation
PHOTO CREDIT SHUTTERSTOCK.COM
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 be
contacted via geoffedwards@bigpond.com or
through his website www.geoffedwards.net
86
| October 2014 | oxygenmag.com.au
Motivation
MOJO: Energy, passion and life balance.
BY GEOFF EDWARDS
HAVE YOU EVER EXPERIENCED DOING EVERYTHING FOR
EVERYBODY, EVERYWHERE AND ALL THE TIME? PERHAPS YOU
HAVE SO MANY DEMANDS THAT THERE MAY BE LITTLE TIME LEFT
OVER FOR YOU. EVEN THOUGH YOU HAVE RECEIVED MESSAGES
REMINDING YOU TO TAKE MORE CARE OF YOURSELF, SUCH
AS HEALTH SCARES, YOU CONTINUE TO IGNORE THE SIGNS. I
WOULD EXPECT YOU CAN SEE THE LIKELY OUTCOME HERE, AND
IT ALL INDICATES THAT THERE IS AN IMBALANCE IN YOUR LIFE,
AFFECTING YOUR MOJO AND TRUE POWER.
Do you always see
the problem in every
situation? Or do you
have more of a ‘glasshalf-full’ perspective?
If you’re not sure what
your answer is, you need
to pay more attention to
how you react to certain
situations.
W
e would all like to have a bulletproof belief in our
ability and for our life to be complete with purpose,
meaning and total power. Now is your opportunity to
regain your lost MOJO and design the life you deserve; I’m going to
show you how.
“You use a glass mirror to see your face; you
use works of art to see your soul.”
– George Bernard Shaw
LIVES OF DECEPTION
In today’s world, it is very hard to imagine life without
technology – now everything is just a call, mouse click or text
message away. While technology is exciting, life in this world
can be just like a 21st-century express train. We need to decide
when to step off and put the technology to the side before it has
a negative impact on our lives.
CONTINUED ON NEXT PAGEÜ
oxygenmag.com.au | October 2014 |
87
Health
COMPETING
A mental
and physical
challenge
BY SUSY NATAL
For fat loss
to occur you
must be in a caloric
deficit – but this can
lead to cravings.
94
| October 2014 | oxygenmag.com.au
OxygenWomensFitness
oxygen_magazine
Oxygen_Magazine
PHOTO CREDIT SHUTTERSTOCK.COM
BODYBUILDING HAS BEEN GROWING IN POPULARITY IN AUSTRALIA OVER THE
PAST FEW YEARS AND WOMEN OF ALL AGES AND WALKS OF LIFE ARE ENTERING
COMPETITIONS TO PUSH THEIR BODIES TO THE NEXT LEVEL. THIS IS AN AMAZING
GOAL WHICH CAN BE A HIGHLY REWARDING JOURNEY, BUT THERE ARE MANY
CHALLENGES THAT ARISE FROM COMPETING, AND NOT ALL OF THEM ARE
IMMEDIATELY OBVIOUS. MANY OF THESE CHALLENGES EXTEND BEYOND THE
EXPECTATION OF TRAINING HARD AND EATING CLEAN INTO THE REALM OF
PSYCHOLOGY. IF YOU ARE THINKING OF COMPETING, READ ON SO YOU CAN BE
PREPARED FOR OFTEN THE HARDEST SIDE: THE MIND.