secrets revealed - tighten that tummy No. 60 OXYGEN COVER GIRL COMPETITION | ANB OXYGEN MODEL WEEKEND | BUILD YOUR BEST BODY GET ABS FAST! eat THIS & LOSE FAT NOW Build your best body SEPT/OCT 2013 www.oxygenmag.com.au Aus $8.95 • NZ $10.95 ISSN 1838-2517 04 9 771838 251001 OXYgirl ILDIKO BROWNING SUPER MUM OF TWINS reveals secrets to a tight tummy OXYGEN MODEL WEEKEND Details INSIDE! Issue 60 on the cover This issue we feature on the cover: Ildiko Browning Make up: Sue McLaurin Photo by Dallas Olsen Cover Design by Dallas Olsen. contents Features 28 MEET OUR COVER GIRL Ildiko Browning 60 OXYGEN COVER GIRL COMPETITION It’s that time of year again! Could it be you? 84 ANB OXYGEN MODEL WEEKEND You could be discovered! 52 Training 52 BUILD YOUR BEST BODY Watch your body transform and your confidence grow 96 SIMPLE, SEXY LEGS Tried and true moves to get the lower body you deserve 114GET OMG ABS! Deflate your pooch with a new program Nutrition 34 EAT LIKE ME An updated version of the food pyramid – just for fit women like you! 62 BUILD YOUR BEST BODY - NUTRITION Take your body to the next level with the muscle-building power of protein 92 WHAT TO EAT NOW Need a good reason to get in season? We’ll give you three! Motivation 48 HOW TO OWN IT IN THE WEIGHTS ROOM If you’re a girl after a sculpted body - you must lift weights 99 FOUNDATIONS Your opportunity to have success comes from having a proper foundation that is built to last. 106 HOW DO THEY LOOK LIKE THAT? Your current ‘self-talk’ is potentially defeating your goal 28 OUR COVER GIRL Ildiko Browning 92 106 96 every issue 6 HOT AIR Your editor sums it up every issue. 8 Staff & CONTRIBUTORS 10 reviews 12 Mailbox 16 FAT LOSS All your questions answered. 24 BLAB! Industry gossip, news and exclusive scoops. 26 Neat things we love 27 BABE WATCH We pick one guy each issue for your viewing pleasure. 28 COVER GIRL CONFIDENTIAL Find out more about our Covergirl. 31 FORM JOURNAL Perfect your form with this fasttrack plan. 42 AUSSIE INSPIRATION Some women have it all – beauty, brains and brawn 84 46 NUTRITION 70 Mind CoacH Keep your head in the game. 104 BODY TRANSFORMATION 140 The Future of fitness Are you next? 142 SnapShot 145 EXHALE nutrition ‘‘ An updated version of the food pyramid – just for fit women like you! ‘‘ By Jennifer Sygo, MSc, RD Eat Like Me The latest drama isn’t on TMZ – it’s unfolding on your plate. Last summer, the USDA, the government body in charge of food policy for the general public, released MyPlate, a much-needed facelift to the old Food Pyramid, which was criticised for being too complicated for the general public. While the new MyPlate was praised for its simplicity and emphasis on fruits and vegetables, experts at the Harvard School of Public Health and Harvard School of Medicine still had a few bones to pick with it: why were dairy foods over-emphasised? Why didn’t it differentiate between refined and whole grains? And why were healthy fats completely absent? So Harvard devised their own food guide, known as The Healthy Eating Plate, which had a bigger emphasis on water consumption (yay!) than milk. Even with this improved guide, we at Oxygen still believe that active women have their own unique needs that neither guide takes into account, so to better serve our readers, we’ve put together our own food guide (using the classic pyramid model) to better serve your very active lifestyle. how to use: Foods Near the bottom of the pyramid make up the majority of your diet. Jamie Eason, fitness model “I believe the government’s food pyramid is a good general guideline for healthy eating, but it doesn’t take into account our training-specific needs.” Fit Tip: spend a sunday afternoon preparing your meals for the week ahead. jamie does so! Lead image Paul Buceta cupcake photo peter chou 34 | Sep/Oct 2013 | oxygenmag.com.au Competition PRESENTING THE 2013 OXYGEN APS COVER GIRL COMPETITION “This year’s Oxygen magazine APS cover girl competition includes $20,000 in value of prizes for the first 5 places! The winner’s prize includes $5,000 cash and $5,000 worth of supplements from Flush Fitness. We have loads more prizes plus the promise of your own cover on your favourite magazine! All we need is your entry.” PRESENTING THE 2013 OXYGEN MAGAZINE APS COVER GIRL COMPETION For the fifth year in a row, we are running our Oxygen covergirl competition for all our Australian and New Zealand-based readers. What are we looking for? We are looking for an Oxygirl with a fit and toned body, and who has a fresh, natural and healthy look. There are no age limits and you don’t require previous modelling experience to enter. The winner will be on the cover of our December 2013 issue and there are great prizes and opportunities to arise from the exposure. We are all set for THIS YEAR to be the biggest and best EVER! We are tapping into the selfies phenomenon and combining this culture with the glamour of a professional studio shoot for the top 5 winners up at Oxygen HQ on the Gold Coast - you are in for a real treat! One lucky lady will get on the cover and carry the prestigious Oxygen magazine APS covergirl 2013 title for 12 months! Remember! You don’t have to be the winner of this competition to have great opportunities come your way. One of our previous entrants was rewarded with a cover after another shoot with us. We are always looking for the right person, so be sure to enter as we want to get to know you!! What we need from you: 1. Complete the online entry form at www.oxygenmag.com.au and pay your $25 entry fee online. Complete the required fields and ensure you provide us with a valid email address and phone number as you will be notified by email if you have made our top 10 finalists. 2. Upload the Oxygen covergirl banner onto your Facebook profile (supplied by email to each entrant once registration is successful) 3. Upload your Oxygen “Fitness Selfie” (photo taken by YOU) to the Oxygen magazine Fanpage wall – this needs to be CLEAR, RECENT and must include: a. Your face and your body (below knees not necessary), b. Be in fitness gear not lingerie c. Be a tasteful shot (please no overly sexual images as your entry may be disqualified) 4. Be available for certain dates for photo shoot in Gold Coast Studio (mid-October) 60 | Sep/Oct 2013 | oxygenmag.com.au 5. The image must be completely untouched (RAW) and entries containing any Photoshop or filters will not be considered. Hints • Check out our past covers to get tips on the best poses. The image must be clear and well lit. Get some bright new workout gear, get a nice dark tan, have your nails done etc. • Most importantly, have fun with your entry! We want you to enjoy the experience, not stress about it! Prizes • 1st Prize - $10,000 sponsorship deal comprised of $5,000 cash and $5,000 RRP Flush product • 2nd Prize - $1,000 worth of Flush merchandise • 3rd Prize - $1,000 worth of Flush merchandise • 4th Prize - $500 worth of Flush merchandise • 5th Prize - $500 worth of Flush merchandise Our Prize pool is growing every month, plus… all five finalists will enjoy a trip to the Gold Coast studio for their photo shoot valued at $1,800 each with Oxygen’s chief photographer Dallas Olsen! Our top 10 runners-up will receive loads of prizes including supplements and training gear, clothing and much more. ON TOP OF THIS the Oxygen team will choose a girl from the Fitness Selfies Facebook page for our “OXYGIRL Selfie of the week” – If selected, YOU WILL GET FREE ENTRY into the Oxygen Magazine APS covergirl comp. This competition is open to all readers and we look forward to helping out if you need any advice. Contact us at [email protected] Competition Previous WINNERS!! oxygenmag.com.au | Sep/Oct 2013 | 61 HEALTH “Eggs also contain all eight essential amino acids, making them a complete protein.” EGGS-CELLENT! By Lesley Maxwell For years eggs from many different species such as fish, birds and amphibians have been a staple part of our diet. The most common of course is chicken eggs - no yolk! Often misunderstood, the humble egg has beaten separated, beaten and scrambled. Let’s poach some eggs and see what they’re all about. E ggs contain approximately 6 grams of highquality protein, so high that they are actually used as the standard by which other foods are measured. Eggs are a rich source of vitamins (A, E, K) and a range of B vitamins, such as B12, riboflavin and folic acid. Eggs also contain all eight essential amino acids, making them a complete protein. This is necessary for optimal muscle recovery and building valuable minerals such as iron, zinc and calcium. All this goodness - and yet when you mention ‘eggs’ to most people, cholesterol fears seem to spring to mind. It seems that eggs have had quite a bad rap in the past 20 years or so and have been blamed for high cholesterol levels. The white of an egg has become the trend, as they contain absolutely no fat or cholesterol, which is why many discard the yolk and make egg-white omelettes. But in doing so, it appears that many people are throwing away the goodness in the yolk. Are peoples’ cholesterol fears valid? As Ron Rosedale, MD, who is widely considered to be the leading anti-ageing doctor in the United States, says: “First and foremost, cholesterol is a vital component of every cell membrane on earth. In other words, there is no life on earth that can live without cholesterol. That should automatically tell you that it cannot be evil. In fact it is one of our best friends.” Rosendale continues, “We would not be here without it. Cholesterol also is a precursor to all of the steroid hormones. You cannot make estrogen, testosterone, cortisone and a host of other vital hormones without cholesterol.” The yolk holds most of the nutrition of the egg and is suspended in the albumin (egg white). It contains about 80% of the calories, half of the protein, and almost all fats present in the egg. Plus, the yolk contains vitamin A, E, B6, B12 and K and minerals such as iron, calcium, phosphorus and pantothenic acid. Egg yolks also contain lutein and zeaxanthin, a class of carotenoids offering powerful protection from age-related macular degeneration, the most common cause of blindness. Perhaps one of the most important nutrients found abundantly in egg yolks is choline, an essential B vitamin vital for proper liver function and for cells to function normally. Note this important nutrient isn’t present in the egg white. Another benefit of egg yolk is that it is also one of the rare “Both the egg yolks and the whites contain proteins, but most people who develop allergy symptoms do so from eating the whites.” 94 | Sep/Oct 2013 | oxygenmag.com.au Tried-and-true moves to get you the lower body you deserve! TRAINING Simple, sexy legs! In a modern dietary landscape that offers the most tantalising foods from right around the globe, and in the same way that exotic fruits and veggies quickly become “the next big thing” in nutrition, up-and-coming training programs often tend to steal the thunder of the exercises we have been doing since the rise of recreational exercise. While it is important to adjust your workouts regularly to keep your body and mind on their proverbial toes, sometimes, the simplest solution is what you really need. “It seems like every new exercise modality is high-intensity interval training (HIIT) or purports functional training benefits,” notes Irene 96 Lewis-McCormick, MS, CSCS, author of A Woman’s Guide to Muscle and Strength (Human Kinetics, 2012). But, ironically, she notes that when it comes to functional movements, “there is no replacement for a lunge or deadlift,” despite the latest claims. A closer look at the deadlift, for example, will show that despite its simplicity, the motion is one that you do each and every day. And one more bit of food for thought: basic one-legged motions, like lunges, have perhaps the most transferable | Sep/Oct 2013 | oxygenmag.com.au By Rachel Crocker, Fitness Editor Photography Paul Buceta Model Theresa Jenn Lopetrone benefits of all lowerbody exercises. Training one leg at a time or by alternating legs will improve your balance, as well as strengthen tiny supporting muscles and help make everyday activities more fluid. Put these triedand-tested tools to work today – we’ve got three plans consisting of four basic exercises, providing you with enough variety to work your quads, glutes and hams up to three times per week. Workout #1: Dirty 30 Three exercises for 10 reps each using medium resistance, ending with a high-rep (30 per leg) burnout. Exercise Reps Sets Rest Romanian deadlift 10 2–3 30 seconds Barbell back squat 10 2–3 30 seconds Bulgarian split squat 10 (each leg) 2–3 30 seconds Reverse lunge off step 30 (each leg) 1 N/A Workout #2: Test Your Limits Four sets of five reps with ample rest means you need to use a ton of weight. (Have a partner hand you the weights and spot you.) Exercise Barbell back squat Reverse lunge off step Romanian deadlift Bulgarian split squat Reps Sets Rest 5 4 2 minutes 5 (each leg) 4 2 minutes 5 4 2 minutes 5 (each leg) 4 2 minutes Subscribe & WIN! Oxygen Subscriptions Subscribe to Oxygen Magazine this month and you could win one of 10 jainey b packs. Prize includes 1 x Crop Top $39.95, 1 x Run Shorts $39.95 and 1 x Visor $12.95 Total value: $92.85 SUBSCRIBE NOW YES! I’d like to subscribe to Oxygen Magazine for only $40 (saving 25%) and go into the draw to win one of 10 Jainey B packs valued at $92.85 MY DETAILS (block letters please) Mr/Mrs/Miss/Ms Address Suburb State Postcode Phone Email YES! YES! I’d like to subscribe for 2 years for only $80, guaranteeing this great rate and still be in the draw to win one of 10 Jainey B packs valued at $92.85 I do not wish to receive any promotional material Guarantee: If at any time, for any reason, you are not completely satisfied with your subscription, you may cancel and receive a full refund on all unsent issues. Return this form today to enter all draws and start your subscription with the next issue! Post to Oxygen Magazine, PO Box 1068 Ashmore City QLD 4214 Offer closes 31st October 2013. 112 | Sep/Oct 2013 | oxygenmag.com.au WHY SUBSCRIBE? SAVE 25% plus go in the draw to win one of Jainey B packs valued at $92.85. 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It allows a woman to make a statement about who she is and allows her to unite with fellow women and stand up and say ‘yes I am Jainey B, I am valid, I am deserving and I make a difference in this world’ Crop Tops: • Removable padding gives you extra support but also looks great! • Racer back with logo • Rubber logo on front • Made from Jainey B signature fabric which is smooth on the skin, breathable and wicks away moisture • Shrink- and fade-resistant • Available in black or white Run Shorts: These must-have running shorts with built-in undies are comfortable and fashionable! • Made from polyester and cotton, and feature side splits that are perfect for runners • Jainey B emblem on front, with logo on back • Available in black, white or hot pink Expiry date Cardholder name Cardholder signature CALL 1300 80 75 80 and quote M1013OXY subscribe online at www.oxygenmag.com.au oxygenmag.com.au | Sep/Oct 2013 | 113 “Believe me, the reward is PHOTO LEIGH HAGEN not so great without the struggle.” MODEL MICHELE LEVESQUE quote Wilma Rudolph, american track and field gold medalist exhale oxygenmag.com.au | Sep/Oct 2013 | 145