accelerate for her issue #00

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PEAR-SHAPED?

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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.

128STRESS LESS, TRAIN MORE

Issue

68

Nutrition32 POWER FOODS

The Mediterranean diet can help you blast through even the toughest of workouts – discover our top 10 Greek-inspired power foods.

82 SWEET SABOTAGE – THE SCIENCE OF SUGAR ADDICTION Are you a slave for the sweet stuff? Maybe you don’t even know it yet! Discover the signs and how to beat them.

130 FUEL YOUR FITNESSGet your 7-day pre- and post-workout meal plans here!

Motivation72 THE SCIENCE OF

‘ENCLOTHED COGNITION’Does what you wear affect your motivation?

88 YOUR LIFE BOOK“You have the opportunity to reinvent your life and create an exciting life story – starting now!”

128 BEING 100% COMMITTED IS KEEPING ME FATAre you guilty of the ‘all or nothing’ approach? Learn how to find your ultimate balance for long-term success.

CONTENTSFeatures28 SHE NEEDED A HERO,

SO SHE BECAME ONEDiscover how social media sensation Paige Hathaway found swift success in the fitness industry.

46 KNOW YOUR BODY TYPE – PART 1Are you an endomorph, mesomorph or an ectomorph? Get the know-how on how to dress, eat and train for your shape – starting with endomorphs.

120 FITSPIRATION AND SOCIAL MEDIAIs fitspiration dangerous for your health? Learn how to avoid self-deprecation.

Training54 PLYOMETRICS –

HOP TO IT!Short on time? This workout will see you getting maximum results in minimal time.

64 SCULPT STRONG LEGS FOR SUMMERSpring is here – so let’s crank up your leg training in time for slipping on those short summer shorts.

100 CARVE YOUR UPPER BODY WITH CABLESBuild amazing muscle and demolish fat with these five effective moves.

28

46

on the cover This issue we feature on the cover: Paige Hathaway

Photo by: Jason Ellis | Cover design by: Leo Costa Leite

Know your

body type

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6 HOT AIR Your editor sums it up every issue

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD

10 REVIEWS

12 MAILBOX We hear you!

16 FAT LOSS Our covergirls answer your most-asked

questions!

24 NEAT THINGS

26 BABEWATCH We choose one sexy fella each issue for

your viewing pleasure

30 COVERGIRL LIFE Find out more about our covergirl

44 BODY TRANSFORMATION

114 HOLISTIC LIVING

118 FIT FOR TWO

144 FUTURE OF FITNESS You could be next!

147 INSPIRE

EVERY ISSUEPLUS +

6 HOT AIR

10 JETTS ON THE RUN

11 LIVING THE DREAM

12 WORKOUT WITH JETTS

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

24 NEAT THINGS

26 HOT MUSCLE We choose one sexy fella each issue for your viewing pleasure

28 COVER GIRL LIFEFind out more about our cover girl

44 INSPIRATIONAL PROFILE

112 FIT FOR TWO

116 HOLISTIC LIVING

152 FUTURE OF FITNESSYou could be next!

154 EXHALE

EVERY ISSUE

130

54 74

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oxygen cover girl

competitionEnter today! pg138

For so many of us, our weight, what we look like or our physical appearance have at one point in our lives defined what we think and feel about ourselves. We’ve struggled with how we look, what others

think of us and, above all, what we really think of ourselves.

Feelings like these are not easy to admit, let alone try to understand. Too many women (and men) are overwhelmed with feelings of inadequacy, unworthiness and failure. What’s worse is some even hate who they are and have an unrealistic expectation of who they think they ‘should’ be.

We all know that we ‘should’ feel good about ourselves, about getting out there and exercising and eating well. However, few of us actually do until we reach that all-important goal. Some of us NEVER reach that goal and continue to tell ourselves we are no good, we failed, or worse, we will never win at anything in life and the merry-go-round cycle continues.

Chances are, unless we are able to identify the patterns and cycles that are holding us back, we may well be sabotaging ourselves without even realising the ongoing damage this kind of behaviour creates. The good news is you can really learn to love yourself and be happy in your own skin if you are brave enough to tackle the REAL issues that are holding you back. Guess what, once you dig a little deeper you’ll realise it’s NOT what you look like, it’s not the colour of your skin, and it’s not even what others think of you or your friend who looks hot in her new dress. The simple answer is, it’s what YOU think of yourself that truly matters.

Until you can understand the gravity of this single sentence you will be forever limited by your own thoughts and will never break free of your judgemental self in order to become the person you know you are capable of being.

Living life in a state of ‘loving yourself ’ takes work, commitment and, above all, bravery to ask yourself the hard questions. Start by getting up close and personal with yourself by asking WHY you feel this way about ‘x’. Sure, you can come up with all the excuses under the sun to avoid the REAL reason you are feeling the way you do; however, those who are completely honest with themselves will ALWAYS find the answers and be able to deal with them a whole lot sooner. You might even find you begin to really engage in the amazing privilege of ‘life’ and end up achieving more than you could ever imagine.

Now that’s something to get excited about!

Until next time,

Believe in Yourself, Train Hard, Keep Fit and LOVE Life!

The skin you’re in!

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Hot Air

19867_OZOM_WEIGHT LOSS COMBO FP_276x203mm.indd 1 2014/07/11 10:37:35 AM

franchiseopportunities available.

The freedom to keep your day job becauseyou want to, not because you have to.

For information on owning your own Jetts gym franchisephone 07 5458 5321 or log onto www.jetts.com.au

Australian PublisherMuscle Up Media Pty Ltd

Unit 12/28 Jupiter Plaza, Lawrence StreetNerang QLD 4211

Telephone 07 5527 2080Facsimile 07 5302 6463

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Art DepartmentDallas Olsen, Lauren Moran

PhotographersAndrew K, Brian Fitzsimmons, Steve Morris, Dr Dominik Muench,

Natalie Roser Photography, Bryan Anderson, Angela Cushway, Daniel de Witte, Dan Mann, Jason Ellis

ContributorsJamie Peipman, Sarah Sullivan, Brooke Stacey, Michelle Tchea, Annabel Rainsford, Alicia Kacar, Geoff Edwards, Jo Prior, Tegan Campbell, Kelsey Byers, Greg Dolman, Bianca Daniels, Lesley

Maxwell, Tegan Woodford, Sonia Williams, Alexandra Xavier, Karl Schwantes, Susy Natal

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IMAGE CREDIT CORRECTION - OXYGEN #67Oxygen magazine would like to apologise for the incorrect image credit being placed on Jayne Treherne's transformation photography on page 143 of the previous issue. The image to the left should have been credited to Steve Morris from Steve Morris Photography. PH

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Nutrition Easy-Does-itBeautyTransformationMind CoachProfileHolistic LivingHolistic LivingFit MumHealthHealthNutritionMotivationTrainingTrainingFitnessWhat’s On

Hot AirStaff Contributors

Health BabewatchNeat ThingsCovergirl Secrets

Your Letters

NUTRITION/HEALTHClaudette Casey Freeman, B.Hlth.Sc, Nut.Med.Research nutritionist, Food as Medicine expert, counsellor of food obsession, research & article Writer and the organiser of “Nutritional Medicine Practitioners Network”.Kori L. Propst, PhD(c), LCMHC, LPC, CPT, C-ISSNWellness Director of The Diet Doc, LLC and Dr. Joe’s Perfect Peaking, clinical mental health counsellor, certified personal trainer, health coach, and weight loss/nutrition consultant; motivational speaker, writer, author of the PeakofMind blog, managing editor of Alpha - The Evolution of Fitness; and WNBF professional figure, fit body, and bodybuilding athlete.

COVER GIRLS/AMBASSADORSSkye Cushway Personal Trainer, ISSN sports nutrition coach and Yoga instructor.Specialising in body transformations and empowering woman to love themselves.Fitness model, 2x Oxygen covergirl and Natural Figure competitor.Justine Switalla Cert III & IV in Fitness, Group Ex qualifiedLes Mills presenter, writer, author, model, body transformation specialist, public speaker, presenter, ambassador for Oxygen Magazine and Body Science.Passionate and determined to motivate, educate and inspire women to be the best they can be!Lesley MaxwellPersonal trainer, figure competitor, Oxygen ambassador and regular contributor and author of Get The Body You Want (2012). Penny LomasStrength & conditioning coach, personal trainer & Biosignature Modulation Practitioner. Health & fitness writer and fitness model. Amanda SteerAmanda Steer is a fulltime police officer, RPM instructor, Musashi Nutrition-sponsored athlete and Oxygen cover girl. Amanda has won ANB National and Asia Pacific titles.

Brooke Stacey is a fitness model and personal trainer currently living in Austin, Texas. Brooke has always had a passion for sports and the outdoors. It wasn’t until her own transformation four years ago that she reprioritised and redefined what health and fitness meant in her life.Through consistent weight training, clean eating and a variety of cardio she was able to change her physique. Brooke is encouraged, personally motivated and flattered to have the ability to inspire others in any way possible and is enjoying doing so through fitness modeling and personal training.You can follow Brooke Stacey by checking out her website at www.brookestacey.com

Alicia Kacar is the founder of Fierce Fitness for Women. The personal trainer, nutrition coach, writer and bona fide ‘fit bitch’ based in Melbourne works exclusively with and for women, helping them create their ultimate bodies and become confident, lean machines! Throughout her career, she has helped countless women reach their figure, sporting and fitness goals through one-on-one coaching and group fitness. To learn more about Alicia and how she could help you, head to http://www.fiercefitnessforwomen.com.au/sugar-free-shredded-smokin-hot

Photo by Brian Fitzsimmons

Alicia Kacar Brooke Stacey

EXERCISE PHYSIOLOGISTGabrielle Maston BSc Hons Exercise physiologist, clinical & sports dietitian at Changing Shape diet & exercise specialists in Sydney, health & wellness writer, consultant & lecturer at FIA fitness college.

CULINARYMichelle Koen BVCMichelle is a culinary coach and author of ‘Healthy Helpings’. Her mission is to teach people how to cook good food with all the flavour and none of the fuss. www.healthyhelpings.com.au

FITNESS & TRAININGJonathan Davie – ISSN – SNS (Sports Nutritionist)Personal Trainer (prepared2win.com.au), Director World Gym Australia, IFBB Pro bodybuilder. Ex professional athlete, trainer and nutrition coach.Lindy OlsenCert IV in personal training, ISSN Sports Nutrition, level 1 & 2 boxing.Lindy is a 5x natural world figure athlete, fitness ambassador, motivational & lifestyle coach.

MIND/BODY NATUROPATHYGreg Dolman, BodytuneBodytune specialist, executive master trainer, Certificates III, and IV in fitness, AIF business diploma, Punchfit accredited boxing and kickboxing Padmaster Instructor, and Australian Natural Bodybuilding of Victoria judge and workshop presenter.Geoff Edwards, Life Coach, NLP cert. Internationally accredited life coach with over 25 years of coaching experience based in Melbourne, Australia. Has impacted over 20,000 individuals and clients worldwide through his coaching work and publications!

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Fit MumHealthHealth

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TrainingTraining

FitnessWhat’s On


Health Babewatch

Neat ThingsCovergirl Secrets

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UP TO SAVE $100

50% OFF JOINING FEE + 1 MONTH FREE*

SCAN TO

*Offer is available at participating clubs until 31/08/2014 and relates to 50% off the initial joining fee. Weekly membership of $13.95 is based on recurring fortnightly direct debit in advance from 04/08/2014. Additionally, a one-off “Club Access Fee” of $103.50 applies, which include $59 Access Pass and $44.50 Joining Fee (save $44.50) and is payable upon joining. The minimum amount payable per member is up to $131.40. Conditions apply and are available at jetts.com.au

1300 JETTS 247 | JETTS.COM.AU/HEALTHY

Why? Because it’s easy and affordable with everything you need. With no lock-in contracts and 24/7 access you can work out on your terms at a time that suits you. It’s the gym that works out better - simple.

As a Jetts member you’ll have access to every club across Australia and New Zealand, so everywhere you go, there we are! If you’re visiting friends, family or working away from home you’ll find one of our 250+ clubs just around the corner.

WHY JETTS…

Tell us about yourself.

We are a happily married couple with four daughters and now four grandchildren. Kees is a mechanical engineer and Robyn a music teacher. We are also professional musicians who regularly play for weddings and functions.

How did you hear about Jetts and what made you want to get involved in the business?

A colleague of ours and his wife shared their journey as Jetts club owners with us in 2009. Kees’ employment was very uncertain during the GFC, so we contacted the Jetts support office in August 2009 and opened our first club in April 2010. In November 2012 we opened our second club and finally purchased our third in October 2013.

What do you love about the Jetts network?

We love the fact we are providing

quality service to people who are really determined to maintain a level of fitness or actively turn their life around through health and fitness.

How does the Jetts model fit in with your lifestyle?

Since finishing full-time work at the end of February 2014, this lifestyle has suited us well. We have the ability to share quality time with our daughters and grandchildren, plus having three gyms is great for our own level of fitness – we work out three times per week at each of our gyms! Our team like the fact their business owners frequent the gyms and we love the interaction we have with our members during this time.

What is the most rewarding part of being a Jetts club owner?

It’s definitely rewarding seeing gym members enter the gym with difficult lifestyles who then become part of a family network

which they can call their own. It’s great seeing them enjoy working out whilst achieving their health and fitness goals.

What is your most memorable moment since being a Jetts Club Owner?

At the Jetts conference in 2011 we received the award from Jetts Founder Brendon Levenson for best community involvement – that was definitely a memorable moment. Playing live music at 2am during a 24-hour treadmill challenge to raise funds for the Heart Foundation was also a highlight.

What do you get up to on a Sunday?

Interesting you ask! We attend church and are frequently the musicians on a Sunday morning. Afternoons are generally family time; we visit our daughters, grandchildren and parents.

with Jetts Club Owners – Kees and Robyn PayensJetts Springwood, Mt Warren Park and Sunnybank Hills, QLD

LIVING THEDREAM


Adam Crooks, Jetts Brisbane Airport Village club manager, tells us what’s next.Welcome and congratulations on starting or continuing your health and fitness journey with the Jetts team. We’ve put together a handy 7-day workout plan to get you started.

Our biggest piece of advice is to find what you enjoy and what works for you. Don’t be afraid to ask questions, take risks and push your limits. You never know what you might be capable of.

YOUR 7-DAY WORKOUT PLANIt’s your first week in the gym, so you might be feeling a bit like a fish out of water. You’ve probably Googled some workouts and heard friends talking about what they do in the gym. It can all get a bit confusing so we tend to walk around aimlessly from machine to machine until we’ve tried everything that looks non-life-threatening and stretched. Yet by the end of it we still haven’t reached the sense of accomplishment we had hoped to get out of the workout.

Never fear, though, the following pages contain an exercise plan designed to give you the confidence you need to get the most out of both your time and your membership!

We recommend having a chat with a personal trainer at your local Jetts 24/7 gym before starting any new workout program.

7-DAY PLAN:

SO YOU’VE JOINED JETTS…


Exercise 2: Shoulder pressScan the QR code for correct set-up and form or ask a Jetts team member for help.

• 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.)

DAY 1: Pump it up – upper body workout WARM-UP: Start today’s workout with a five-minute warm-up on the cross trainer. Choose a medium resistance level that works up a light sweat. If a cross trainer isn’t for you, try the rower. To complete your warm-up, push out 10 push-ups. These can be wall push-ups, knee push-ups or on your toes. Choose a level that’s best for you.

Exercise 1: Chest pressScan the QR code for correct set-up and form or ask a Jetts team member for help.

• 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.)

• Straight after the third set, try and complete another 10 push-ups.

The Workout


Exercise 3: Lat pull-down Scan QR Code for correct set up and form, or ask a Jetts team member

• 3 sets of 12 reps with 45s rest between each set. Choose a resistance level that you find challenging but are able to complete all three sets on.


Exercise 4: 21 Pump Street This exercise is designed to hit your shoulders and biceps.

Choose a dumbbell weight that you find challenging but are able to complete the entire exercise on.

• 7x front shoulder raises • 7x side shoulder raises

• 7x biceps curls • 45s rest• Repeat 3 times

Exercise 5: Feel like you’ve still got more in the tank? Finish off your workout with the following core blast circuit:

• 20s plank• 20x leg raises• 15x crunches• 20x bicycle crunches• 20s plank

FOR THE REST OF THE 7-DAY WORKOUT,

VISITWWW.JETTS.COM.AU/JETTS-LIFE

Front shoulder raises

Bicycle crunches

Plank


THERE ARE 7 DAYS IN A WEEK.

SOMEDAYISN’T ONE OF THEM.

www.jetts.com.au/jetts-lifeFIND YOUR MOTIVATION

Throw away your excuses and get started with no lock-in contracts and 24/7 access to 200+ clubs. It’s the gym that works out better – simple.

WANT MORE? Grab a full copy of the latest Accelerate For Her at your local Jetts Club.

FOR HER

YOUR MOTIVATION?

7-DAYYOUR

MEAL PLANS

p130

YOU WEARDOES WHATAFFECT

MEET SOME OF YOUR AUSSIE

OXYGEN COVER GIRLS AND EDITOR IN PERSON

p72

p138

p98

p28

ADVERSITY INTO

STRENGTH TURN YOUR

LIKE

Paige Hathaway

PEAR-SHAPED?

p46WE'VE GOT YOU COVEREDARE

YOU

THE OXYGEN COVER

GIRL COMPETITION

TODAY!

ENTER

SCULPT

STRONG LEGS

START NOW! for su

mmer

p64

PLYOMETRICS

FIGHT YOUR

FATp54with

PRE- & POST-WORKOUT

THE NEXT GENERATION OF WOMEN’S FITNESS F IT FASHION ISSUEGET YOUR

GORGEOUS GLUTES


ISSN 1838-2517

9

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YOU WEARDOES WHAT

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MEET SOME OF YOUR AUSSIE OXYGEN COVER GIRLS AND EDITOR IN PERSON

p72

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ADVERSITY INTO STRENGTH TURN YOUR

LIKE

Paige Hathaway

PEAR-SHAPED?

p46WE'VE GOT YOU COVERED

ARE YOU

THE OXYGEN COVER

GIRL COMPETITION

TODAY!

ENTER

SCULPTSTRONG

LEGSSTART NOW!

for summer

p64

PLYOMETRICS

FIGHT YOUR

FATp54with

PRE- & POST-WORKOUT

THE NEXT GENERATION OF WOMEN’S FITNESS F IT FASHION ISSUE GET YOUR

GORGEOUS GLUTES


ISSN 1838-2517

9

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1300 JETTS 247 | jetts.com.au

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