CRUSH YOUR CRAVINGS MEALS TO CURB COMFORT EATING
CREATING
TONE
STRENGTH AND
SELF-BELIEF
Meet Cover Model
EVERY
Lauren Simpson
SEE YOUR
ZONE
Your mind, body and
SIXPACK
SOONER
soul makeover
Tighten
GOOD BYE Your
GUESSWORK
Personal training program
Tush
5
Personal nutrition program
10
(Beg in ne r-f rie nd
MOVES TO
ly)
STEPS LONG
TO LEAN
FITNESS MODEL LEGS
SUCCESS! OXYGENMAG.COM.AU
ISSN1838-2517
ISSN 1838-2517
0108
OBSESSESSED
WITH PERFECTION 99 771838
771838 000104
251001>
The harsh realities of body image fixation
Issue
85
on the cover
This issue we feature on the cover: Lauren Simpson
Cover photo by Dallas Olsen
Hair & Makeup by Jen Steyn
Clothing by Boost Gymwear
PHOTO CREDIT:DALLAS OLSEN
Cover design by Leo Costa Leite
CONTENTS
Features Nutrition Motivation
54 Eating for your body type 90 Got the munchies? 40 Smells like team spirit
Want to know what to eat Regain control of your eating Do you always work out
for the body type you have? and let go of the emotional solo? It’s time to learn why
We’ve got you covered! hold that food has on you. ‘strength in numbers’ is
64 Master your hormones 96 Pumping iron more than just a phrase.
Taking care of yourself but Avoid the most common 60 GR8FUL
not seeing results? You may micronutrient deficiency in Learn why it’s so important
be ‘peri menopausal.’ simple and smart ways. to focus on what we have,
74 Body image: keeping it real! 108 Nut spreads not what we don’t have.
We discuss the impact society’s Spread some protein- 104 10 steps to fitness
obsession with external packed goodness on your model success
appearances is having on bread or crackers today! This beginner-friendly guide will
the younger generation. 124 Dinner’s ready have you feeling confident at
Put the slow cooker to use shoots and on stage in no time.
with these nutritious recipes 132 Discover YOU
that warm up your kitchen. Get what you really want out of
Training life by tuning in to your inner self.
80 Injury-proof your routine
Prevent injury from head to toe with
44
these trouble-spot targeting moves.
118 Lift your assets
Bring up your rear with this
exclusive glute workout from
128
fit mum and popular fitness
star Jamie Eason Middleton.
136 Break out of your gut rut
Show your abs something they’ve
never seen before with these
five challenging exercises.
86
78
EVERY ISSUE
98 108 6 HOT AIR
8 STAFF, CONTRIBUTORS AND
ADVISORY BOARD
12 WE HEAR YOU
14 WE SEE YOU
16 LOVING LIFE WITH LINDY
18 COVER GIRL SECRETS
94 BABEWATCH
112 INTERNATIONAL PROFILE
114 FIT MUM
140 TRANSFORMATION
34 142 FUTURE OF FITNESS
24
144 SPOTLIGHT
xx
Cover Girl Profile
Knowledge
+ Self-Belief
= POWER
BY KIRSTIN CUTHBERT | PHOTOGRAPHY BY DALLAS OLSEN | HAIR AND MAKE UP BY JEN STEYN
“l was very underweight, unhealthy
and running myself into the ground
with hours of cardio and poor
nutritional choices,”
GOOD THINGS TAKE TIME.
IF YOU PUT IN THE WORK, YOU
WILL SEE RESULTS.
ONCE SCARED OF CARBS AND ONLY DOING “This impacted not only on my positive effects of eating right
CARDIO MOST DAYS OF THE WEEK, LAUREN body but my relationships with to nourish and fuel my body
SIMPSON HASN’T ALWAYS BEEN THE STRONG friends and family. I saw the and not overtraining. I was
signs of being lethargic, moody no longer moody, constantly
AND HEALTHY WOMAN SHE IS TODAY. She
and withdrawn.” fatigued, nor having random
remembers posting a photo to her large social media following two
headaches and feeling weak,”
years ago, considering herself to look very ‘healthy’ in it. Looking It was here Lauren decided to
she says.
back on the photo now, after gaining much nutrition and training seek out a coach to help her
knowledge, she realises how underweight she was. Through develop a healthy relationship “I learnt that health and fitness
greater learning and mindset changes, Lauren has gone on to with food and training. shouldn’t be about punishing
compete in bikini comps and powerlifting comps and even holds yourself to a point where
“After having my diet assessed
the Australian national squat record for the under 57kg class! you are unhappy. I aspire to
by my coach, I knew that I was
be fit and strong, but most
Every health and fitness Uneducated on the importance not nearly eating the amount of
importantly with my health,
journey has its ups and downs of food to fuel her body, food I should be, and as a result,
happiness, friends and family
and Lauren’s is no exception. pushing herself to the limits my metabolism and hormones
as first priority.”
Although she was never soon took a toll on Lauren’s were being damaged,” she says.
overweight, she took things to health. Her love for fitness soon
With her ultimate goal to
the opposite extreme. led her to the world of body
“At the time I didn’t recognise start prepping for a fitness
building and she found a
“I was skinny, exhausted and it but I had an extremely competition, Lauren wanted to
love for lifting heavy. Lauren
had an obsession with body distorted view of my body get back on track, but it wasn’t
recently competed in her first
image and being lean. I was and of food. I wasn’t training always easy.
powerlifting competition
very underweight, unhealthy because I loved it (it was a
“It was difficult in the and now holds the Australian
and running myself into the chore!) and I restricted myself
beginning to just ‘let go’ national squat record for the
ground with hours of cardio with food groups and calories,”
however my mindset slowly under 57kg class, with a squat
and poor nutritional choices,” she says.
changed as I started to see the of 137.5kg.
she says.
30 | April - June 2016 | oxygenmag.com.au OxygenmagAU OxygenmagAU OxygenmagAU
Cover Girl Profile
Fast Facts
Name: Lauren Simpson
City: Sydney, NSW
Occupation: Online Fitness Coach
Age: 25
Height: 170cm
Weight: 58kg
Good
t
time. hings tak
If you e
the w put in
ork, y
see re ou will
sults.
Connect with Lauren
Instagram: laurensimpson
Facebook: Lauren Simpson Fitness Model
Snapshat: laurensimpsonnn
Website: www.laurensimpsonfitness.com
oxygenmag.com.au | April - June 2016 | 31
Motivation
SMELLS LIKE
TEAM SPIRIT
Do you always work out
PHOTO CREDIT:SHUTTERSTOCK.COM
solo? It’s time to learn why
‘strength in numbers’ is
more than just a phrase.
BY BELINDA POTTER
G etting buff with your bestie or being
part of team can be a great way to
multi-task your needs for belonging,
fun and exercise. But sometimes this can be
easier said than done. Right? Headphones in,
game face on — ‘don’t speak to me people;
I’m on the clock here!’
In our often time-poor existence, where
we are racing from one commitment to
the next and trying to etch out a ‘me time’
in the process, it can be easy to turn your
daily exercise session into a solo activity
just to tick it off the to-do list. But when we
prevent others from playing in our space, life
can become more about cohabitation than
connection.
Finding ways to bring a little fun into your
exercise regime by participating in a team
sport — or at least getting together with the
girls over activity rather than caffeine — can
be a time-efficient way to reap physical,
psychological and social rewards. That’s a
triple win in my book!
No doubt you are more than aware of the
physical benefits of engaging in regular
activity: you’re reading the best women’s
health magazine, after all! So, let’s focus on
the top five psychological and social reasons
for becoming a spirited team player.
40 | April - June 2016 | oxygenmag.com.au
Motivation
ability
// Account
We all know the drill: life gets
hectic and the first things that
usually get axed from our busy
schedules are the self-care
activities such as regular exercise
and sensible food choices. When
there is no one else to answer
to except ourselves, skipping
the odd (sometimes frequent)
training session seems like a
victimless crime, but if you are a
gal of your word, then I’m sure
that you’d never dream of letting
down a friend without good
reason!
PHOTO CREDIT:SHUTTERSTOCK.COM
When we create accountability
by exercising with a team or a
buddy, we are less likely to blow
off our commitment to exercise
and, in turn, there is a significant
increase in our compliance.
Essentially, the ‘altruistic us’
ensures that we show up — and
preferably on time.
tition
// Healthy compe
Regardless of whether you others are all very useful life gap on your opposition can help
participate as a recreational skills that are developed through us to appreciate that our bodies
‘hack’ for giggles or at a highly healthy competition. are more than the reflection we
competitive level, learning to see in the mirror. When we get
Testing our mettle in a fun and
perform under pressure, manage in sync with our athleticism,
safe environment can also do
anxiety, react and adapt to your exercise can actually feel more
wonders for our self-esteem.
competition, and cooperate with like a form of meditation in
Kicking the winning goal,
motion.
making a good play or closing the
OxygenmagAU OxygenmagAU OxygenmagAU oxygenmag.com.au | April - June 2016 | 41
Training
GLAM
GAMS Sculpt knockout legs in five simple moves.
WRITTEN AND DEMONSTRATED BY ANNA McMANAMEY | PHOTOGRAPHY BY DALLAS OLSEN | HAIR & MAKE-UP BY LISA LEE
Gone are the days where thigh Developing a strong, shapely By focusing on compound
lower body doesn’t have to be movements such as these, you will
gaps and pancake butts are complicated. In my experience, not only achieve better muscle
all the rage. Skinny is out, some of the best exercises are growth, but also burn more
strong is in, and the new goal among the most basic. calories, putting you well on track
to building those lean, athletic legs
for modern female lifters is Take the squat, for example.
you yearn for.
Despite its simplicity, this
rounder, tighter glutes and movement activates a large These three workout plans,
defined, statuesque legs to go number of muscle fibres, consisting of five basic moves, will
with them. Easier said than including the quads, hamstrings, hit your entire lower body: quads,
glutes, lower back, abdominals, hammies, glutes and, although
done, right? Wrong. adductors, abductors and, to a you’re not going to directly train
lesser extent, the calves. Even one- them, your calves will get a lot of
legged motions such as lunges will indirect action too. Incorporating
recruit smaller, stabilising muscles a variety of weights and rep ranges
that will improve your balance up to three times per week will
and performance of day-to-day provide you with enough stimulus
activities. to transform your lower body
from tush to toe.
44 | April - June 2016 | oxygenmag.com.au
Training
OxygenmagAU OxygenmagAU OxygenmagAU oxygenmag.com.au | April - June 2016 | 45
Nutrition
As we say good bye to summer and the white starchy carbs, each meal is well
cooler weather nears, it often brings balanced consisting of lean protein,
with it cravings for warm, rich comfort complex carbs and healthy fats. Not
foods. The only problem is that most only do they feed your muscles, they
of these foods are more fattening than also fuel your workouts, your health
not. Not sure how to satisfy your cooler- and your digestive tract.
weather cravings? With the help of Using the slow cooker can’t be
your trusty slow cooker, you can whip easier — all you have to do is mix up
up something healthy and delicious the ingredients, cover, and set the
without giving up precious time in the heat and timer for a number of hours.
gym or with your family and friends. For best results, don’t lift the lid; just let
The slow-cooker recipes you’ll find your slow cooker do its thing. When
here are packed with good-for-you it’s done you’ll be amazed at how fast
nutrients that boost your efforts in and your family can ask for seconds!
out of the gym. With no added sugar or
124 | April - June 2016 | oxygenmag.com.au
Nutrition
MAKES 6 SERVINGS 1. Heat a large pan over medium-
To make this recipe vegetarian, eliminate high heat. Coat the pan with
the bacon from the ingredients list. non-stick cooking spray. Cook the
diced bacon until done. Set aside.
Ingredients: 2. Add the lentils to the slow cooker.
Non-stick cooking spray Then add the broth, tomatoes,
6 slices thick cut bacon, diced onion and seasonings. Stir in the
2 cups dry red lentils bacon.
5-6 cups low-salt vegetable 3. Cook on low heat for eight to 10
broth or water hours or on high heat for four to five
1 400g can low-salt diced tomatoes hours.
1 medium onion, chopped
1 teaspoon minced garlic Nutrition facts (per serving):
1 teaspoon basil 290 calories; 5g total fats; 1g
1 teaspoon thyme saturated fat; 0g trans fat; 572mg
½ teaspoon ground cumin salt; 43g total carbohydrates;
1 teaspoon sea salt 9g dietary fibre; 3g sugars; 20g
¼ teaspoon black pepper protein; 30mg iron
The mighty little lentil
The muscle-building capacity of lentils is far bigger than their tiny existence.
Lentils are packed with protein (16 grams per 1 cup cooked), which is essential
for muscle protein synthesis and recovery. And when it comes to fibre content,
lentils lead the pack. Lentils are loaded with soluble fibres that help control
blood sugar and insulin after a big meal. In addition, lentils are a great source
of energy-boosting iron and B vitamins for a healthy metabolism.
OxygenmagAU OxygenmagAU OxygenmagAU oxygenmag.com.au | April - June 2016 | 125
