S STUNNING STRONG › portals › oxygen › newsletters › oxy70 › Ox… · Your digestive system could be to blame P94 GEN P98 YOUR WINNER FAVOURITE TREATS Made Clean Hedgehog

44 YRS YOUNG& FABULOUS

BLOATED? NO ENERGY? SUGAR CRAVINGS?Your digestive system could be to blame P94

MEET OXYGENCOVER GIRL

WINNERYOUR FAVOURITE TREATSMade Clean

Hedgehog slice Sticky date pudding Peanut butter slice P58

Maximise your fat-burning potential

P132

DANIELLE APPI

P30

POWER UP, LEAN OUT

WHITTLE YOUR WAIST P44

STUNNINGSTRONG & SLIMP98

THE NEXT GENERATION OF WOMEN’S FITNESS 2014 OXYGEN COVER GIRL COMPETITION ISSUE GET YOUR

PLYOMETRICS

WORKOUT POSTER INSIDE!

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Features58 ARE YOU PUSHING

TOO HARD?Make sure your dedication to fitness is working for you, not against.

100 WHEN TO KICK YOUR TRAINER TO THE CURBIf these 12 trainer behaviours sound familiar, it might be time to move on.

130 FEAST AND STAY FITA full-course dinner menu to keep you lean and laughing with your girlfriends.

Training34 KILLER BICEPS NOW

workout for better biceps.

66 TIGHT, FIT & FIRMGrab your girlfriends and carve some gorgeous glutes!

92 SUPERSETS FOR STUNNING SHAPESculpt amazing shoulders and a beautiful back with fitness sistas Melissa Le Man and Alicia Gowans.

STRESS LESS,

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CONTENTSFeatures30 2014 OXYGEN COVER

GIRL COMPETITIONMeet the amazing women you were up against, and our pick of the beautiful bunch, Danielle Appi.

50 KNOW YOUR BODY TYPE – PART II: MESOMORPHIf you have a naturally athletic build, it doesn’t mean you don’t need to exercise or eat well. To get your best body, read on.

64 BREAST CANCER – YOUR TREATMENT OPTIONSWith October being Australia’s Breast Cancer Awareness Month, it’s a good time to recognise and understand the options available to conquer this devastating illness.

30

on the cover This issue we feature on the cover: Danielle AppiPhoto by Dallas Olsen Hair & make-up by Lisa Lee & assistant Shannon Jennings Cover design by Leo Costa Leite

Nutrition58 INDULGE YOUR

CLEAN SENSESHedgehog slice, sticky date puddings and peanut butter slice. They’re usually naughty, but these recipes are nothing but nice!

74 WHY YOU NEED TO CHEAT Do you view cheating as ‘bad’? What if it was actually good for you? Discover the research behind it.

94 ARE YOU GETTING THE MOST FROM THE FOODS YOU’RE EATING?Do you have a nutritious diet and

do regular exercise but still have low energy, bloating and sugar cravings? Your digestive system may be the cause.Training

68 SET YOURSELF UP FOR STUNNING QUADSAre you bored of squats and lunges but still want amazing legs? We have your solution!

86 SMOULDERING SHOULDERSNot seeing the results you’re looking for? Learn how to target your delts for balanced and strong shoulders.

132 POWER UP, LEAN OUTWant to amp up your workout and optimise your fat-burning potential? It’s time to grab a pair of battle ropes.

Motivation82 TIME FOR A DECISION

Are you at a crossroad in your life? Making a decision is never easy, so we’ve got some top tips for effective decision-making.

114 7 WAYS TO IDENTIFY & LET GO OF YOUR INNER EGODo you find yourself constantly seeking approval from an outside source? Don’t let your inner mean girl keep you from being the best you can be.

126 DO YOU KNOW YOUR ‘WHY’?Do you struggle to reach your goals? By uncovering your ‘why’ you can understand what truly motivates, inspires and drives you.

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WHAT WERE WE LOOKING FOR?

FITFRESHHEALTHY

NATURALGIRL-NEXT-DOOR

DISCOVER THE

POWER OF THE

MIND

GETTING ON

THE WORLD STAGE

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6 HOT AIRYour editor sums it up every issue

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD

12 MAILBOX

16 COVER GIRL SECRETSOur cover girls answer your most-asked questions!

27 NEAT THINGS

28 BABEWATCH We choose one sexy fella each issue for your viewing pleasure

30 COVER GIRL PROFILEFind out more about our cover girl

112 FIT FOR TWO

116 HOLISTIC LIVING

144 FUTURE OF FITNESSYou could be next!

EVERY ISSUE116

BY OLIVIA AMOURGIS | IMAGES BY DALLAS OLSEN HAIR AND MAKE-UP BY LISA LEE & SHANNON JENNINGS

“ONE OF MY GOALS THIS YEAR WAS TO STEP WAAAAAY [SIC] OUTSIDE MY COMFORT ZONE AND ENTER A COMPETITION THAT I HAVE LAUGHED AT THE THOUGHT OF, WHILE A LITTLE GIRL INSIDE MY HEAD WHISPERED, “WHY NOT?”” DANIELLE WROTE ON INSTAGRAM. “I DECIDED THIS YEAR TO GIVE THAT LITTLE GIRL A VOICE AND BELIEVE THAT WOMEN OF MY AGE CAN STILL BE RELEVANT, ATTRACTIVE, INSPIRATIONAL…”

W ithout another thought, Danielle allowed that youthful girl to encourage her out of her comfort zone and nudge her into

a world that couldn’t ignore her beauty, strength and significance.

The 44-year-old personal trainer and group fitness instructor has the natural beauty, sincere personality, undeniable dedication to health and fitness, and true go-getter attitude that defines what being an Oxy girl is all about. But, like all of us, Danielle admits that deep down there is as an insecure girl wondering what the world will think of her. Little by little that girl has found a bout of confidence. She used to be the woman who said, “I could never do that,” but over the last year she’s had a change of heart; her “never” has become an

PROUDLY SPONSORED BY

The Power to change

30 | November 2014 | oxygenmag.com.au

Cover Girl Profile

unrelenting “why not?” and with that Danielle set out on a journey to become the 2014 Oxygen Cover Girl.

So what holds so many women back from chasing their dreams? Is it the reality of working harder than you ever dreamed possible; striving, failing and getting up again, and again, and again? Have you fallen too hard too many times to take another plunge? Have you settled for a ‘comfortable’ life? Or maybe your family and life commitments leave you with no ‘me’ time?

You have no doubt learnt that life only defeats you if you allow it to; you’re wiser, more experienced, resilient and understanding than you were 10, 20, 30 years ago. No longer do you believe you’re ‘indestructible’, but I promise you, you’re capable of far more than you believe. More importantly, though, you’re more deserving than you realise.

“The greatest gift you can give those you love, and who love you, is the happiest, healthiest version of you possible,” Danielle says.

“So if you are not happy with your shape, your fitness level, or anything, you must understand that it is 100 per cent within your power to change it. You make the choices, you determine the outcome.”

And with that, Danielle not only set out to become an Oxygen cover girl, she took her commitment, determination and dedication to another level, embarking on a four-month journey to the INBA stage. As someone who is more than willing to share her personal experiences to help women improve their lives, this journey was one she kept very close to her heart. Danielle needed her mind to be focused; she needed no negativity from the ‘doubters’, but most importantly, she had nothing to prove to anyone other than herself. With a top 10 call-out, Danielle could not be prouder of her results – she achieved exactly what she set out to do: train hard, banish excuses and enjoy every step of the way.

The mother of two beautiful girls and wife to the love of her life has been inspired by women such as Tosca Reno, Lesley Maxwell and Sarah Camryn to push herself, dream

big and believe that anything is possible. They’re

women who never accepted any of

the excuses that could have held them back; they juggle

careers, family life and children yet consistently prioritise their health and wellbeing. As all of these women know, creating a dream life, career and figure is no easy feat, but when you take charge of your life direction and accept the challenge, life-long results are undeniably possible.

“My belief is simple: there are no easy, simple, quick short-cuts,” Danielle says. “It will take hard work, discipline, commitment and consistency. But if you truly want to make life-long changes, all of these things are required. No short-cuts, pills, potions or shakes will get you there and keep you there for life.”

Danielle believes that as women, mothers, sisters and daughters, we need to release the guilt associated with doing things for ourselves. Taking time to work out, slipping into a bath or going for a long walk along the beach should not be negotiable. Just like sleeping and eating, ‘me’ time plays an important role in keeping you happy and healthy. Perhaps like Danielle you love going camping,

wandering through the Sunday farmers markets, getting coffee with your girlfriends or relaxing

with a good magazine … when was the last time you did any of the above?

Make time this weekend to prioritise your health and wellbeing, be inspired by Danielle to step out of your comfort zone by setting a goal that scares you, or better yet, terrifies you. Challenge that insecure girl living deep inside you and chase the dream that’s been lurking under your skin for as long as you can remember. If your heart is screaming “go for it”, my only question for you is: “why not?”

Beauty secretMoisturise your body every time you step out of the water. EVERY. TIME.

PROUDLY SPONSORED BY

>>TURN THE PAGE FOR MORE.

oxygenmag.com.au | November 2014 | 31

Cover Girl Profile

CHEATWHY YOU

NEED TO

For years, researchers have studied the effects of what is known as dietary restraint on eating habits and weight. Put simply, dietary restraint means consciously watching what you eat and trying to say no to temptation –think: you always politely saying “no thanks” to your colleague’s cupcake offerings. The results from the studies have shown that dietary restrainers

tend to have a more sluggish metabolism and higher levels of cortisol, that nasty stress hormone that tells your body to hold on to fat.

What’s more, research reveals that dietary restraint appears to be a potential trigger for overeating. In a study conducted by researchers at the University of Toronto, restrained and unrestrained eaters were both

– or five? But what if cheating was actually somehow good for you? What if taking a break from discipline can actually help you in the long run? It might seem counterintuitive, but there is scientific evidence that relaxing the rules occasionally can improve your chances of staying fit and healthy for life. What’s more, it can also help you feel better about your body, and reduce your likelihood of developing a negative relationship with food.

CHEATING. Whether it’s in sport, relationships or life, the word itself almost

always carries a negative, even hurtful, connotation. And when it comes to meeting

your fitness goals, cheating – on your diet, your workouts, your food journals – can feel

like a betrayal to yourself. Why workso hard, if you’re only going to undermine

your efforts with a cookie, or two

HOW CAREFUL CAN YOU BE?

IF YOU’RE LEANING OUT FOR A BIG EVENT, SWAP FULL-FAT MILK IN YOUR LATTE FOR SKIM MILK.

BY JENNIFER SYGO, MSC, RD

Stay fit and healthy forever by

giving in to life’s little treats.

*BONUS CHEAT RECIPE

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WHY YOU NEED TO

Make no mistake: ice cream tastes good. And when it comes to cheating, sometimes nothing can replace the real thing. But if you’re looking for foods that feel like a cheat, but can still fit with a clean lifestyle, try any of these:

Dark chocolate. Rich in antioxidants, this is one of those naughty-but-nice foods that can help you fight disease while you get your sweet fix.

Non-fat lattes. Not only does a non-fat latte provide you with muscle-building protein and bone-building calcium, but the coffee itself is a significant source of antioxidants and magnesium, both important for healthy hearts and muscles.

Full-fat cheese. We know that too much cheese can derail the best training plans, but recent research suggests that full-fat dairy may not be as hard on your heart as once thought. Just make sure to really savour 30 grams or so of the good stuff, as opposed to adding it as a calorie-laden topping on everything.

Red wine. We’re not trying to give you an excuse to turn into a lush, but there is ample evidence that those who enjoy an occasional glass of wine tend to be healthier than those who abstain.

Frozen banana shake. Take one frozen, overripe banana and blend it with a cup of milk and you will be amazed at how much it tastes like ice cream.

CLEAN EATS THAT TASTE LIKE CHEATS

deprived of chocolate for seven days. At the end of the test period, the restrained eaters not only reported more intense cravings than unrestrained eaters, they also consumed more chocolate when the restriction was lifted. More recently, the same research team fed restrained and unrestrained eaters a slice of pizza, followed by an unlimited amount of chocolate chip cookies, which they were asked to sample for taste. The restrained eaters not only ate more cookies than their non-restrained counterparts, but those who were given what they thought to be a larger slice of pizza ate more cookies than anyone! As it turned out, the pizza slices were actually the same size, yet the restrained eaters who ate what they thought was the larger slice felt guilty enough that they responded by eating

more cookies than anyone else in the study.

It seems to all boil down to what has come to be known as ‘the dieter’s mindset’: an on-again, off-again eating cycle that begins with a plan to eat perfectly, but falls to the wayside as soon as the person feels they have deviated from the plan. In the end, restrained eaters tend to consume more calories when they open the proverbial door – even just a crack – to forbidden foods. Overeating on the weekends is a prime example of this mindset.

HOW CHEATING CAN HELP

A CLEAN-EATING LIFESTYLE LETS YOU CHEAT SO YOU DON’T GO BANANAS!

Striking a balance that works for you is key to avoiding the pitfalls of eating too perfectly. Just like you need to build rest and recovery into your workout routine in order to promote muscle growth, finding a way to enjoy some of your favourite, or even forbidden, foods in moderation is an important tool for keeping you on track in the long run.

Now, how often you choose to indulge depends on a few variables, including your personality, your goals and the types of foods that you tend to crave. For example, if you are weeks away from your first fitness competition, then keeping cheats to a bare minimum is probably best. On the other hand, if it’s a regular day or a regular week,

then enjoying a planned cheat meal or a favourite snack should not do too much damage to your diet as a whole. While some people prefer to enjoy a small treat every day (hello full-fat latte!), others do fare better by having just one ‘free’ meal per week. It may just take an extra glass of wine or a dessert when you go out socially to sate your need to cheat.

As for the size of the cheat you can afford, that also depends on a few factors. We know that cutting calories can help you lose weight, but being too restrictive for too long can actually slow down your progress by making it difficult for your body to build lean muscle, which helps you burn more calories at rest. If you know that you

WHAT THE TRAINERS THINK

I think it’s a great reward system to keep you going, because you’re not always sacrificing. If your metabolism is high, your body knows how to delegate those calories and store them as glucose in your liver and muscles. And you know what? You’ll actually work out well the next day. – ANDREA ORBECK, PT, NASM

‘‘ ‘‘Stay fit and healthy forever by

giving in to life’s little treats.

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Time for aDecision

ARE YOU FACING A BIG DECISION IN YOUR LIFE RIGHT NOW? MAYBE YOU’RE STARTING A NEW BUSINESS, CHANGING CAREER, DECIDING WHEN TO COMPETE NEXT OR COMMITTING TO A RELATIONSHIP. WHILE IT MAY NOT TAKE LONG TO MAKE THE ACTUAL DECISION, SOMETIMES THE LEAD-UP TO MAKING THAT DECISION CAN BE A VERY LONG AND HARD PROCESS, LEADING TO PROCRASTINATION AND A LOSS OF ENERGY. The decision-making process is not always easy and no matter how many tricks you have up your sleeve you're bound to lose a little sleep over the big decisions. If you're really struggling I have a few techniques to make the process a little easier as you work through all the possibilities.

BY GEOFF EDWARDS


Motivation

“It is in your moments of decision that your destiny is shaped.” – Anthony Robbins

So how is your decision-making ability right now?

Some people put off making decisions by endlessly searching for more information or getting other people to offer them recommendations. Others resort to decision making by taking a vote, sticking a pin in a list or tossing a coin. As an exercise it is good to relax, sit back and reflect on some of the important decisions you have made in your life to see what you have learnt from them.

If you have experienced any of these difficulties with decision making, maybe it is worth considering new alternatives. It is important to remember that if we keep doing the same thing, we cannot expect a different outcome!

Decision-making perceptions

Sometimes the fear of failure can prevent us from making a decision and taking action. This fear can be a result of past experiences, ranging from childhood through to mistakes we have made in our adult lives. It's almost impossible to go through life without experiencing some kind of failure. People who do so probably live so cautiously they go nowhere. Put simply: they're not really living at all. The wonderful thing about failure is it's entirely up to us to decide how to look at it. It's easy to find successful people who have experienced failure;

for example, Michael Jordan is widely considered to be one of the greatest basketball players of all time, yet he was cut from his high school basketball team because his coach didn't think he had enough skill.

Our mindset can play a key part in relation to fear and decision making; we can choose to be afraid or choose to let go of fear when making a decision. In addition, if we accept that failure is a part of our learning experience, we will move on to bigger and better things. We can build into our mindset and business culture that failure is a way of learning. As Sir Richard

Branson said, “A lot of individuals spend too much flapping about not making decisions” and “Success founded on failures is an essential ingredient”.

Another important aspect is to consider that decision making is an emotional process. Firstly we must appreciate that our emotions can greatly skew our decision-making ability. It does this by narrowing our perception of available options and solutions. We tend to see ‘no way out’ of situations when our emotions get the best of us. While we may have many choices and options, our emotions and feelings may make it seem like you’re trapped. This is the potential power of negative emotions and it is important to separate yourself from any emotional situation that can be occurring.

Ask yourself the following questions to help you reflect on past situations:

• Do you spend a long time making a decision?

• Do you sometimes have an insight and then talk yourself out of the decision?

• Do you feel you have to work out decisions all on your own?

• Do you feel drained after making a decision?

• Has the time spent making a decision resulted in lost opportunities?

>>TURN THE PAGE FOR MORE.

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At the moment

Big decisions can cause serious stress in your life. Buying a house, getting married, moving across the country, quitting your job, or just deciding what movie to see can all drain your willpower.


Motivation

No longer just for jumping, ropes are gaining popularity in gyms

across the globe. You may have seen contestants use them on The

Biggest Loser, or witnessed their results in the form of

Cameron Diaz's tight pipes!

GAINING MOMENTUM


Training

BY LARA MCGLASHAN-VOLZ, MFA, CPT | PHOTOGRAPHY PAUL BUCETA | MODEL NICOLE CHAPLIN

SHOT ON LOCATION AT STRENGTH-N-U, SCARBOROUGH, ONTARIO, CANADA

Amp up your workout and optimise your fat-burning potential with battle ropes.

POWERUP,

Cowboys use them in attempts to capture cattle. Climbers rely on their strength as they scale rock faces. Even camp councillors know the worth of a rope, dispensing teams of children to tug and pull at each end. Who would ever have thought that a measly rope could do so much?

Lean Out

BURN 300 CALORIES before breakfast!


Training

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