HAVE THE BABY KEEP THE BODY

HAVE
THE BABY
KEEP THE
BODY
P100
T
G
GE UR LDIN IDE
YO BUI INS
TT ER
BU OST
P
TOP TIPS BY MUMS FOR MUMS
FIT MUM &
FITNESS ICON
Jamie Eason
Middleton
& FEEL BE T TER
THAN EVER P42
JUSTINE SWITALLA ’S
post-baby
body
oNE
year on!
Easy Recipes
Quick Workouts
ARMED
& DANGEROUS
P34
Toned arms in just 20 minutes P112
ONE TWEAK
= HUGE RESULTS
How ' chain training' will change
your body – fast P134
5
MOVES
for
Great
Glutes
HOW TO JUGGLE THE BABY & YOUR LIFE
OXYGENMAG.COM.AU
ISSN 1838-2517
P94
9 771838 251001
P122
09
THE NEXT GENERATION OF WOMEN’S FITNESS | YOUR FIT MUM'S ISSUE | HOW REAL MUMS SHAPE UP
HAVE
THE BABY
KEEP THE
BODY
P100
T
G
GE UR DIN IDE
YO UIL INS
-B
TT ER
BU OST
P
NO. 75
TOP TIPS BY MUMS FOR MUMS
FIT MUM &
FITNESS ICON
Jamie Eason
Middleton
& FEEL BET TER
THAN EVER P42
JUSTINE SWITALLA ’S
post-baby
body
oNE
year
Easy Recipes
Quick Workouts
ARMED
& DANGEROUS
on!
P34
Toned arms in just 20 minutes P112
Issue
75
FOR EXCLUSIVE
CONTENT FEATURING
JAMIE EASON MIDDLETON
ONE TWEAK
= HUGE RESULTS
SCAN HERE
How ' chain training' will change
your body – fast P134
APRIL 2015
5
MOVES
for
Great
Glutes
HOW TO JUGGLE THE BABY & YOUR LIFE
OXYGENMAG.COM.AU
ISSN 1838-2517
09
P94
9 771838 251001
P122
on the cover
This issue we feature on the cover:
Jamie Eason Middleton & Justine Switalla
Jamie photo by Cory Sorensen
Jamie hair & makeup by Nancy Jambazian
Justine photo by Dallas Olsen
Justine hair & makeup by Lisa Lee
Cover design by Leo Costa Leite
CONTENTS
Features
34
Rebuilding your body
from the inside out
Our featured fit mum, Justine
Switalla, charts her journey from
pregnancy to fit and fabulous mum.
42
Keep fit and firm during
your pregnancy...
and beyond
Find out how Lindy Olsen’s postpregnancy journey is progressing.
76
Burn Baby Burn
18 Ways to torch unwanted fat.
Training
60
Tone your body, calm your
mind
Want a head-turning back
and biceps? This movementspecific pilates plan will do it!
86
Fun and Games
Busy mums can still work out, it’s
all about routine and planning.
94
Your best butt ever
The must-do moves for great glutes.
112 Amplify your arms
Our 20 minute routine is
guaranteed to give you great guns.
126 Fab abs fast
Six moves for six-pack success
134 Burn fat, build muscles
Get the body you want with
these simple moves.
4
| April 2015 | oxygenmag.com.au
Nutrition
54
The perfect meal plan
Motivation
50
Whatever your workout, personality
or lifestyle, we’ve got the ideal
day’s eating plan, just for you.
66
Eating for two?
Follow Editor-in-Chief Lindy
Olsen on her journey back
to her pre-baby body.
72
What you eat when you’re
pregnant is of vital importance
to you and your baby.
82
Guess what? You’re not
drinking enough water
Find out why water puts
the well into wellbeing.
108 Fit Mum food
Our easy-to-make, and more
importantly, quick to cook, meals
are ideal for you and your family.
118 Detoxing, flushing,
releasing
STRESS LESS,
The third instalment in our series
TRAIN
MORE
of boosting your
immunity.
128
IT’S TIME TO TRANSFORM
Total certainty
Harness the power of
knowing what’s right with
this insightful advice
88
Is your female guilt gene
ruining your life?
You don’t need to punish yourself
if you want to get ahead.
116 A letter to my
former gym self
What would you say to
your younger workout self
if you had the chance?
122 Time-saving tips
for fit mums
Our ingenious advice will
save you time and sanity
126
108
54
EVERY ISSUE
6
HOT AIR
Your editor sums it up every issue
8
STAFF, CONTRIBUTORS AND
ADVISORY BOARD
12 MAILBOX
20 COVER GIRL SECRETS
Our cover girls answer your
most-asked questions!
30 NEAT THINGS
32 BABEWATCH
We choose one sexy fella each
issue for your viewing pleasure
34 FEATURED FIT MUM
116
42
140
Find out more about our featured
fit mum
142 FIT FOR TWO
Take a peek at the women who
are inspiring us to think bigger,
better, faster
152 FUTURE OF FITNESS
You could be next!
34
oxygenmag.com.au | April 2015 |
5
Featured Fit Mum
Rebuilding
your body
from the
Inside Out
YOU FOR
E
R
A
P
E
R
P
AN
ALL
NOTHING C ENT. YOU CAN READ HE
T
R
BEING A PA ND LISTEN TO ALL OF UALLY
A
T
THE BOOKS LIKE. BUT UNTIL IT AC A
E
ADVICE YOU U REALLY HAVE NO ID
O
HAPPENS, Y E IN FOR.
U’RALLA) PHOTOGRAPHY BY DALLAS OLSEN
ATUYGHO
WH
AN (SWIT
STINE VA
BY JU
34
| March 2015 | oxygenmag.com.au
I
was very lucky to have an easy
pregnancy with no real issues. I
actually enjoyed being pregnant as it
gave me a break from my usual fast-paced
life. Pre-pregnancy, my life was go-go-go;
I was always dieting down for a shoot or
an event and had a million and one things
happening at once. At the time I loved
that lifestyle and am so grateful for all of
the opportunities that came my way. I
was tired some days, though. I was on a
never-ending merry-go-round with never a
chance to rest.
The day I discovered I was pregnant was
one of the best days of my life. I have
always wanted to be a mum and the timing
was perfect for my husband Matt and me.
In the first trimester my energy levels
were low, so I started training from my
second trimester onward. I ate as healthily
as I could. If I felt like a treat , though,
I indulged and resisted beating myself
up over it. I couldn't stomach anything
protein-based in my first trimester and
just wanted to eat bread, pasta and cheese.
I gained most of my weight in my first
trimester. But once I could eat better and
train it balanced itself out. All up, I gained
around 14kg.
Featured Fit Mum
the bills and Leo wasn’t the easiest baby
in the beginning – or maybe it was just
that I didn't know what I was doing. After
around nine weeks, though, it felt like we
turned a corner and things started to get a
little easier.
It was around this time I was able to get
to the gym and start training again. I
took it super easy at the start. I worked
with a physiotherapist to help with my ab
separation and pelvic floor. I wanted to
play it safe and was in no hurry to get back
to my ‘pre-baby body’. I didn’t feel the need
to do anything crazy in the gym. I wanted
to nurture my body and rehabilitate it the
right way. I knew this was the way to go
for long-term benefits.
There is too much pressure on women to
get back to their ‘pre-baby body’. I use the
term ‘pre-baby body’ loosely, as I don’t ever
think your body can be the same post-baby.
I mean that positively. The way I see it is
that post-baby, after you realise how truly
amazing your body is, you are actually able
to rebuild your body and start again. I felt
like I had been given a clean slate to work
from. Exciting.
Once I started training again I slowly got
my mojo back. A reputable trainer who
had my best interest at heart designed a
program for me.
Now, you might be wondering why a highprofile trainer would invest in a program
from another trainer. As I see it, you can
never have enough knowledge. It’s always
good to work with other people who
you can learn from. This was also a great
way to keep me accountable and on track
toward my goal of re-gaining the muscle
and strength I had lost during pregnancy.
With the birth of my son, I realised just
how amazing a woman’s body is. What we
go through to bear children and then give
birth is nothing short of a miracle. After
experiencing it, I have never seen my body
in the same light as before.
Once we were home with our
baby boy the reality of what
was ahead of us set in. I have
never felt simultaneously
more scared, excited,
overwhelmed and happy.
I won’t lie: I had many, many tough times
in those early days. I cried a lot and felt like
I had no idea what I was doing. I couldn’t
even fathom walking to the shops let alone
training again or getting out of the house
for some exercise.
I was housebound for weeks trying to get
my head around the changes. Without
family close by; it was just Matt and me.
He was out working long hours to pay
oxygenmag.com.au | March 2015 |
35
Training
GREAT GLUTES DON'T
COME EASILY. AND ONE OF
THE MAIN REASONS WE
TEND TO FORGET ABOUT
OUR REAR VIEW IS THAT
TONING THE BUTT AND ITS
MUSCLES CAN BE BORING
AND REPETITIVE. That's
why it's so important to rev
up your workout with some
movements guaranteed to
target your bottom line.
you take a step, you’re using
your glute muscles – that's
their role. Their function is to
allow us to run, walk, squat
and move. You’re working your
rear end all the time. Despite
our glutes working non-stop,
we still need to perform
targeted movements to help
prevent 'flat-as-a-pancake' rear
ends, which occur when the
muscles aren't flexed enough.
The butt consists of three main
muscles: the gluteus maximus,
gluteus medius, and gluteus
minimus. They work together
to help us move our upper legs
in all directions. Every time
How can I create a
muscular bottom?
GET YOUR REAR INTO
GEAR WITH THESE EASYTO-FOLLOW WORKOUTS,
GUARANTEED TO GIVE YOU
GORGEOUS GLUTES.
Your
BEST
BUTT
EVER
PHOTOGRAPHY BY DALLAS OLSEN | HAIR AND MAKE-UP BY TEGAN WOODFORD | MODEL: SANCHA KERIC
94
| April 2015 | oxygenmag.com.au
It's simple. The only way to lift
and shape your butt is to build
lean muscle. This workout
will target your glutes from
Training
every angle, to help develop a wellrounded shape. While a glute workout
is hard work, there're high rewards.
Since the glutes are one of the largest
muscle groups in your body, when
they're engaged, they burn up serious
calories.
Why your health will
benefit
When you don't spend enough
time strengthening your butt, your
other muscles can pay the price.
When your bottom and its muscles
aren't strong enough to support you
during activities the way it should,
you put more loading force on your
hamstrings, which can injure them or
other muscles, joints, and ligaments
your hamstrings come in contact
with—like your calves or knees.
The
workout
Forget the number of lifts you do, or
the weights you're holding. To truly
activate your gluteus maximus (and
minimus and medius), you need to
focus. Focus your mind on activating
your glutes, as these can become
forgetful after a day sitting down, or
lack or targeted exercises.
Aim to do three sets of 12-15 reps for
each move.
TURN THE PAGE FOR MORE
oxygenmag.com.au | April 2015 |
95
Nutrition
The
“Fit Mum”
issue
PHOTO CREDIT SHUTTERSTOCK.COM
BY BIANCA BALLINGER
As a busy working
mother of three, I
know how precious
time is. That is why
being prepared in
advance for my
week is a must. I
don’t want to spend
hours worrying
about what to feed
my family or myself
every day. I want
to spend my hours
doing the things I
love.
108
| April 2015 | oxygenmag.com.au
N
othing kick-starts
my busy week
like a fridge full
of fresh fruits, proteins,
vegetables and healthy
snacks, so my weekend
involves a small portion
of time invested into
preparing for the week
ahead. Each Sunday, I set
aside one to two hours
where I crank up the
music and take the kitchen
by storm. During this
time, I use my creativity,
flair and love of fresh
foods to create our weekly
meals and menus.
Keeping up with the
demands of a busy lifestyle
is challenging. But
fuelling your body with
good nutrition doesn’t
have to be. Experience has
taught me the best way to
maintain my physique is
Nutrition
to break my day into ‘fuelups’. Think of your body
as a car. It needs constant
re-fuelling to work at
maximum efficiency.
If you fuel up with the
wrong mix, it’s going to
cost you. When you break
your day down into ‘fuel
stops’, your energy levels
soar. You fire up your
metabolism, are energised
for the whole day and
have more time to do the
things you love.
Here are some of my alltime favourite meals and
snacks to give you an idea
of what to plan for your
weeks ahead. They are so
easy to prepare, perfect for
sustaining our physicallydemanding lifestyles and
kids love them, too. Triple
win!
Cleanse:
GLASS OF WATER PHOTO CREDIT SHUTTERSTOCK.COM
START YOUR DAY WITH A
BIG GLASS OF WATER or a hot
green tea with a fresh squeeze of
lemon. This assists blood flow,
organ function and awakens the
metabolism.
BREAKFAST IDEAS:
MORNINGS:
£2 protein
balls:
• 2 cups of quick oats
• 4 scoops of protein
powder
• 1 cup of raw seed and nut
mix
• 4-6 chopped dates
• A drizzle of honey
• 2 cups of water
• Roll into balls and into
coconut flakes
• Refrigerate
£ Chopped fresh veggie
container: snow peas,
green beans, capsicum,
celery sticks, carrot sticks
with hommus dip.
£ ½ cup of low-fat Greek
yoghurt with chopped
rock melon, strawberries,
apple and/or peach with a
small handful of walnuts.
£ Tuna on Ryvita crackers
with a tablespoon of lowfat cottage cheese and
cracked pepper.
£ Boiled eggs.
• Tip: Use a drop of water
to prevent sticking when
rolling.
skim milk,a drizzle of
£Oats withes, blu
eberries, walnuts,
fresh strawberri
namon.
honey and a shake of cin
e (with
xed berry/fruit smoothi
£ A skim milk and mi
powder).
your choice of protein
£ 2 plain boiled eggs.
£ Flourless pancakes:
er for batter;
g whites mixed togeth
£ 1 banana and 2 eg
namon on
Greek yoghurt and cin
£ Berries or banana,
top.
d with
egg, 2 whites scramble
£ Scrambled eggs: 1
d
ms, onion, avocado an
baby spinach, mushroo
cracked pepper.
eese,
gs with tuna, cottage ch
£ Capsicum egg rin
pper.
avocado and cracked pe
oxygenmag.com.au | April 2015 |
109
Health
BEFORE YOU BECAME A MUM,
YOU COULD GO TO THE GYM
EVERY DAY, SLEEP IN ON SUNDAYS
AND CATCH UP WITH FRIENDS
OVER A COFFEE. ALL AT YOUR
LEISURE.
When a child comes into your life, though, schedules
can be unpredictable. There are days when time
escapes you. Before you know it the clock says 9pm
and you’re still doing the washing.
Whether you have one child or five, all mothers work
incredibly hard to balance this challenging around-theclock job. And, because the job doesn’t give you days
off, there is no time to catch up.
10 Timesaving
Tips
for Fit
PHOTO CREDIT: SHUTTERSTOCK.COM
These tips are to help you create
more time in your day so you can
accomplish the health and fitness
goals that are important to you.
BY AMELIA RICCI
AMELIA RICCI
Amelia Ricci is a Personal Trainer, Pilates Instructor and Yoga
teacher with 15 years experience. Certified with Fitness
Australia, her mission is to educate and inspire women to
achieve their best body ever, with a simple approach no fads,
no gimmicks. Amelia’s qualifications include Personal Training
and Group Fitness Accreditation, Master of Business Degree,
and a Bachelor of Business Degree.
Amelia believes perfection is boring and the way to feel great
is to eat fresh clean foods, train hard, love yourself and never
stop learning.
122
| April 2015 | oxygenmag.com.au
As a 2 x Fitness Model Champion and mentor to Australia's
successful fitness and bikini models Amelia enjoys working in
her business Living Beauty. Amelia has also just launched a
new eBook which contains all her health and fitness principles
in one handy guide at www.4weekbikinibody.com
For great FREE recipes follow Amelia’s blog on her facebook
page.
Facebook: AmeliaRicciSportsModelFitnessTrainer
AMELIA PHOTO CREDIT: DALLAS OLSEN
Mums
Health
GOAL
2. FOCUS ON ONE
EACH WEEK
PACE
1. CHANGE YOUR
you
d delegate where
Slow down a little an
tting
own ‘to-do’ list by ge
can. Cut down your
be hard
the work load. It can
others to help with
family,
lp from friends and
to accept offers of he
time
e
u to schedule som
but this will allow yo
.
als
ing your fitness go
for yourself, includ
can be as simple as
Getting things done
E main thing to
giving yourself ON
. If you choose your
focus on each week
ek; for example,
main focus each we
ts program or
starting a new weigh
cles before bed at
stretching your mus
re your wellbeing.
night, this will ensu
looking after your
The same applies for
ild ’s
, organising your ch
family; for example
ger
of time, or for youn
school books ahead
lps their
new activity that he
children, starting a
development.
s seem
, bigger goals alway
aller week ly actions
sm
o
back at
int
k
loo
wn
u
do
yo
en
When brok
yourself when
e
ris
rp
su
ll
wi
u
yo
ble and
much more achieva
mplished.
what you have acco
at
ar
ye
e
th
the end of
3. STOP WASTING TIME
How much time do you spend in the digital
world compared to the real world? This applies
to social media, television, mindless Internet
surfing and any other activity that involves
staring at a screen.
Nature is so amazing. Why spend so many
hours of your life staring at a screen or a
computer? Get outdoors and spend quality time
with your family having fun and just being in
the moment.
I know that I feel much more enriched by going
to the beach or the park than time spending
time at the computer or watching TV. Switch it
off or set yourself time limits; audit your life and
eliminate these time-wasting activities.
PHOTO CREDIT: SHUTTERSTOCK.COM
4. SAYING “NO”
MEANS MORE TIME
FOR YOU
You are being unfair to yourself by saying
“yes” to every request and commitment. Stay
focused on what you want to achieve and
simplify your life. You will feel less stressed and
be more present in all situations.
Remember saying “no” to others more often
can mean saying “yes” to yourself and doing
things that make you happy.
5. PREPARATION IS KEY
Whether it’s packing your
gym bag the night before
or preparing your meals in
advance, preparation and
organisation are key.
Prepare all your meals in
advance; do some extra
cooking and freeze portions
on the weekend. I find that
if I do not prepare my meals
in advance, time escapes me
during my busy week and I am
more likely to make unhealthy
choices that do not meet my
fitness goals.
I cook several kilos of protein
at one time and freeze these
portions. I will also bake
vegetables and these are great
to puree for baby food. It is so
much easier to eat a healthy
diet when you can feed the
same foods to your children.
oxygenmag.com.au | April 2015 |
123