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TRAIN SMART. EAT RIGHT. BE STRONG

Fight Ageing

this Winter10 supplements

to keep you healthy

POWER PLANTSGo Green to Get Lean

HIIT Your GoalsYour Ultimate 8-week fat- loss Plan

STRONG& SEXY

All Day EnergyWhat, When & How to

Eat to Fuel Your Day

20

3 0+ PA G E FAT- LO S S A N D H O L I S T I C H E A LT H S P E C I A L

Blast Your Lower Body With Shannah Baker

Issue 92 On the cover:Shannah BakerCover photo by Dallas OlsenCover designby Lee MartinHair and makeupby Lisa Lee Clothingby Rockwear

on the cover19 20-minute fat blast

32 Strong and Sexy!

34 Blast Your Lower Body

54 All Day Energy

58 Power Plants

72 Fight Ageing this Winter

100 HIIT Your Goals

features

32 Love Conquers AllFitness Star Shannah Baker gets personal about why choosing to be strong was her only option.

38 REGISTER NOW for the 2017 Oxygen Cover Girl Competition!Find out how you can enter as it’s already bigger than ever!

40 No equipment neededGive this all over full body workout a try, you’ll be glad you did!

46 Cardio PilatesTry these moves to get your heart rate up and improve cardiovascular conditioning.

50 Get your sweat onWhile you’re working hard for a better body, you’re also reducing your risk of cancer and Alzheimer’s disease.

54 Five ingredients you need for energy!Zoe Bingley Pullin gives you her top 5 ingredients to keep your energy levels high all day.

58 Power plantsTry this meal plan, designed to go with our “HIIT Your Goals” workout plan on pg 100, to feel and look your best.

68 Training beyond vanityAmelia Ricci shares her secrets to feeling good every day.

72 Fight ageing this winterTop 10 Supplements you need to keep you healthy this winter.

78 What about stubborn body fat?The emotional connection you may have overlooked.

32contents July/August 2017

No. 9

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TRAIN SMART. EAT RIGHT. BE STRONGTRAIN SMART. EAT RIGHT. BE STRONG

Fight Ageing

this Winter10 Supplements

to keep you healthy

POWER PLANTSGo Green to Get Lean

HIIT Your GoalsYour Ultimate 8 Week Fat Loss Plan

STRONG� SEXY

All Day EnergyWhat, When & How to

Eat to Fuel Your Day

20

3 0+ PA G E FAT LO S S A N D H O L I S T I C H E A LT H S P E C I A L

Blast Your Lower Body With Shannah Baker

001_COVER - SHANNAH_OXY92.indd 1 30/05/2017 7:45 pm

4 J u l / A u g 2 0 1 7 o x y g e n m a g . c o m . a u

15INHALELet Oxygen be your personal trainer.

16 By the numbersStats and facts about keeping fit this winter.

move18 The latestUp-to-date news in the world of exercise physiology.

19 Fast fitness Ramp up calorie burn and beat the midday slump with this total body metcon.

20 Form and functionTreat your shoulders right for strength and beauty.

22 MobilityGot tight shoulders? These five mobility moves will loosen them up, improve your form and amp your results.

23 BurnThe latest research on getting lean.

fuel24 Eat smartQuick bites of nutrition news.

26 Research saysWe feed your need to know what to eat.

28 One food, five waysHow to get the most from the humble peanut.

thrive30 HealthThe latest holistic health fit finds.

31 HealthJuice like a pro to suit your mood.

spotlight109 Athlete featureMeet them all, who they are and what they stand for.

112 Competition newsWho’s who and what’s hot.

115EXHALEtransform116 Competitor Feature Melissa Crowther.

118 Competitor Feature Suzanna Petrich.

122 Success storiesPhase 1 & 2 Winners from #teamhattie and #teamrachel.

fit factor120 Future of FitnessWe hear from the rising stars in fitness.

boost128 Supplements A look at some of the latest products.

130INSPIREFind your inspiration here.

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in every issue

6editor’s letter

8contributors 10fit feed

12inbox

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32 J u l / A u g 2 0 1 7 o x y g e n m a g . c o m . a u

Cover Girl

It would seem as good a place as any to begin with my moment of birth, when my 20-year-old mother gave me life and my nana cut the cord. I remember

mostly the parts of my life that moulded me into the person I am today. In telling my story, I don’t want it to seem as if I am putting my family life down — I tell this to inspire others and to simply show how I found my way in life when the odds seemed stacked against me.

Although I’ve heard stories about my mum being a bit of a rebel, she and my nana and granddad were close at the time of my birth, and she stayed with her parents for the first year after I was born. I’m the oldest of three. I have a brother and sister but we all have different fathers. I’m not sure how much my father was around in the early years — I have only one photo of Mum, Dad, and me together.

Most of my childhood was spent in and out of different housing, different schools, and around different people. Mum had fallen into the wrong crowd, and I remember nights we would walk the streets because it wasn’t safe to be where we were; most times I would be in filthy clothes and bare feet. Mum became a heroin addict, seriously addicted, and still is to

CONQUERSLoveall

She had a childhood without many of the comforts we

take for granted or the safety net that a grounded home

life can provide, but for Shannah Baker,

the support of her beloved grandmother

was something she could always count

on. Here, she pays tribute to the woman

who fortified her, taught her resilience,

and instilled in her the values and strength

that she now inspires others with.

BY SHANNAH BAKER

this day. She had a boyfriend then (my sister’s father) who was a tattoo artist, and so as you can imagine, Mum is covered in ink.

We fled from the gangs in Perth that was our home to end up more than 2000km away in freezing, cold Port Augusta. This place probably holds my worst memories. I recall one night I slept on a steel frame bed — no mattress, no warm clothing, no blankets — and the ice-covered window in my room wouldn’t close properly. Our house was not just filthy, but constantly cold — the type of cold that there’s no relief from. I was often looked after by our neighbours and sent to school with a soggy tomato sandwich for recess if I was lucky. I was teased most days.

At one point, Nana, worried about my wellbeing and whereabouts, filed a missing person’s report. I was in Port Augusta. I told her I wanted to come home to Perth. As timing would have it, a trusted family friend had a truck, and he and his wife were on their return journey from Sydney to Perth. They picked me up in Port Augusta, and together we drove the long distance back to Perth. I sat with the wife up front and slept in the little compartment at the back. Two days of continual driving and we were home.

Nana said the moment I jumped off that truck into her arms she swore she would never let me go again. We had such a special bond. After years of lawyers, paperwork, meetings, and court cases, Nana had won the right to be my legal guardian, and I was to live with her full-time. I stayed until I was 19.

I know she struggled with bills during the early years, raising me after her own four kids. She was a strong and independent, generous lady. For the first time in my life now, I had a

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Cover Girl Comp

It’s got to be one of my favourite times of the year — the Oxygen Magazine Australia cover girl competition! This will be the ninth year that I have been involved with this competition… Wow!

Every year we get more and more entries, which makes our job that much harder to narrow it down.

This year will be no exception because we are super-excited to announce that Labrada Lean

Are You Next? Body for Her have officially come onboard as our major sponsor for the competition, and one of the biggest names in the health and fitness industry, American fitness model and writer Jamie Eason herself, will be judging her own category. Jamie’s pick will also receive an ambassadorship with international brand Labrada.

There are so many exciting changes to the competition this year, with the introduction of our new ‘Readers’ Choice’ category where you can vote on who you think deserves to be in the final photo shoot at Oxygen HQ with Chief Photographer Dallas Olsen

and become eligible to win the cover girl competition.

Other amazing prizes include a Bali Lifestyle Retreat, Wink Modelling Contract, Golden Grime prize packs, Vast Fitness Academy Advanced Education courses, Qalo prize packs, Justine’s Cookies prize packs, and Herman Brot prize packs.

So I hope that means that more of you amazing, incredible women feel comfortable to enter. Who knows, it could be you on our next cover! As our 2014 winner Danielle Appi said, “Did I think an average, middle-aged, mother with no history of figure competitions or fitness modelling would win the Oxygen cover girl competition? Of course not!”

It takes more than just a pretty picture to be on the cover of Oxygen magazine. We are always searching for the woman who personifies what it means to be an Oxygen cover girl — a fresh, fit and natural look, with a positive, dedicated and genuine attitude to match! Continuing in the tradition of all of our inspirational cover girls, we look for the complete package of body, mind, and spirit — age is never a barrier, and you don’t need

COVER GIRLCOVER GIRL20172017

CompetitionCompetitionBROUGHT TO YOU BY Lindy xxx

BEAT STUBBORN CELLULITE TRY THIS NOW!

BESTBODY

Are you ' f o l l o w i ng ' t he FAD?

Claudia

Jovanovski

EVER

HOW SHERIDAN LOST 20KG

DITCHING THE JUNK

COVER GIRL WINNER

OXYGEN'S REALITY CHECK

5MEALS TO MELT FAT

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MUM OF 2KELLI BLANCHFIELD

FIT AND FIRM AT 40

SOCIAL MEDIA DIETS

2016

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ALIS

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Claudia Jovanovski

2016 Oxygen Magazine Cover

Girl Winner

previous modelling experience to enter!

So if you’ve ever wanted to enter, now is the time! Don’t waste another year wondering ‘what if’! If this is something you really truly want, then get out there and grab this opportunity with both hands, feel the fear, and do it anyway!

I look forward to seeing your entries coming in over the next couple of months!

Flex your protein power and boost results with this companion meal plan

to our 'HIIT Your Goals' program.By Matthew Kadey, MS, RD

POWERplant(s)

58 J u l / A u g 2 0 1 7 o x y g e n m a g . c o m . a u

Nutrition

Most Oxygen readers are dedicated clean eaters, investing lots of time and energy into creating healthy, balanced meals and snacks, and most likely the majority of your protein

comes from animal sources such as chicken, fish, eggs and yoghurt. But recent research indicates that shaking up your protein demographic to include more plant-based proteins could be the key to longevity as well as improved performance. Enter the flexitarian meal plan.

Flexitarian is basically a word-meld of 'vegetarian' and 'flexible', and while hardcore vegetarians might insist that flexitarians are simply noncommittal vegetarians who 'cheat' (by occasionally eating poultry, meat and fish), we counter that being more flexible when sourcing your protein could add another layer to your healthy meal programming.

There are a host of reasons to make a shift toward plant-based foods, and research heavily supports adding them to your diet to improve long-term health: a large JAMA Internal Medicine study found that people who obtained higher amounts of their protein from plant sources such as beans and lentils experienced a lower risk of early death, particularly from heart disease. A four-week study also found that participants who followed a flexitarian diet had a 20-point drop in cholesterol, since plant-based proteins have less saturated fat, more fibre and more phytochemicals than animal proteins, discouraging fat storage and filling you up so you’re less likely to nibble your way out of that bikini.

Macro ManagementThis two-week flexitarian meal plan is the companion piece to our 'HIIT Your Goals' training program in this issue, and it can help you lean out quickly and efficiently just in time for spring. And don’t worry — you won’t be giving up your favourite protein sources: being protein-flexible simply means adding more options to your program, boosting your intake of vitamins, minerals, fibre and antioxidants, keeping you in tiptop shape and promoting better body transformation. Here’s how the macronutrients in this plan can work for you:

Protein To build muscle and burn fat, you’ll include clean, animal-based fare regularly, but you will also add plant-based options such as beans, lentils, tofu and nuts. Try subbing one meal or snack a day with a meatless option, or go full-bore and try a Meatless Monday on which you eat plant-based foods all day long.

Build Tweak: If you’re trying to gain muscle, add a few extra grams of protein to a meal or snack post-workout — one more egg white in your omelette, a handful of garbanzo beans in a salad or an extra spoonful of yoghurt in your smoothie.

Carbohydrates To power your kick-ass high-intensity interval training workouts, you’ll need quality carbohydrates. This plan focuses on less-processed, whole-food options such as brown rice, vegetables and fruit, as well as beans, lentils and quinoa.

Lean Tweak: If your goal is to get lean, serve up slightly smaller portions of carbohydrates, such as ½ cup of brown rice instead of ¾ cup for a meal. Note: Make sure you add those deleted calories back into your meal with some extra protein and/or fat to stay on track.

FatDietary fat is a crucial part of any get-lean diet, promoting satiety and improving metabolism. Here, you’ll eat better-body sources such as avocados, nuts, seeds and fatty fish such as salmon. You can also use 2 per cent dairy products instead of fat-free options to add a little extra fat to your plan.

Strength Tweak: After an intense HIIT session, whip up a shake with some plant-based protein and some avocado to make it creamy-dreamy to replenish energy stores and facilitate muscle-building hormone production.

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MEAL PLAN