OXYGENMAG.COM · much cardio, not eating enough, not lifting weights and allowing foods into their...

IN 30 MINUTES BURN 500 CALORIES

SCULPT A BETTER BOOTY

FROM CARDIO FANATIC TO

PRO ATHLETE!

RACHEL DILLON

A TIGHTTUMMY

WEEKS TO

NEW SECTION: SPOTLIGHT FOR WOMEN

WHO EMBODY THE

FEMALE FITNESS

PHENOMENON!

BREAK YOUR FAT-LOSS PLATEAU…and get to your goal quicker!

The moves you need to get a rounded, perky booty

TAKE YOUR AB WORKOUT

TO THE NEXT LEVEL

FORGET THE FADS!

Go from “diet” to “lifestyle”

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IN 30 MINUTES BURN 500 CALORIES


PRO ATHLETE!

RACHEL DILLON

IN 30 MINUTES BURNBURNBURN 500 CALORIES 500 CALORIES 500 CALORIES


PRO ATHLETE!

RACHEL DILLON

A TIGHTTUMMY

WEEKS TO

NEW SECTION: SPOTLIGHT FOR WOMEN

WHO EMBODY THE

FEMALE FITNESS

PHENOMENON!

BREAK YOUR FAT-LOSS PLATEAU…and get to your goal quicker!

SCULPT A BETTER BOOTYThe moves you need to get a rounded, perky booty

TAKE YOUR AB WORKOUT

TO THE NEXT LEVEL

FORGET THE FADS!

Go from “diet” to “lifestyle”

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ISSN 1838-2517

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Issue

86

CONTENTSFeatures36 360-degree plank

Learn how to make the plank a more functional move.

60 Burn 500 calories in 30 minutes!Making excuses is not an option with these five time-friendly workouts.

123 SpotlightShowcasing women who embody the female fitness phenomenon.

on the cover This issue we feature on the cover: Rachel Dillon Cover photo by Dallas OlsenMakeup by Nikki MitchellHair by Sarah Boules from Tegan Woodford BeautyClothing by Boost Gymwear Cover design by Leo Costa Leite

Nutrition40 Protein 101

Too much, too little and what the effects of both are; we discuss all things protein.

90 Forget the fadsHow to go from ‘diet’ to ‘lifestyle’.

99 Creamy cauliflower, leek and mushroom risottoWelcome in the cooler weather with this warming bowl of goodness.

122 Sweet treatSatisfy a craving for classic comfort food with this easy, energising recipe.

Training64 Turn and burn

Build a better flip side with this posterior-chain circuit workout from Figure Olympia champion Nicole Wilkins.

78 Build a beautiful backTraining your back weekly but not seeing any progress? Our guide to changing your grip is here to help.

100 Sculpt a better bootyThe moves you need to get a rounded, perky booty.

Motivation50 How much emotion

is in body fat?Learn why the body fat you carry and the emotions you feel are directly related to each other.

70 Breaking your fat-loss plateauHow to overcome your fat loss halt to continue losing fat and working towards your goal.

94 Is your internal thermostat killing your results?The real reason why you aren’t seeing the results you want to see.

118 The final step to successGrasp success, once and for all

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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

54 TRANSFORMATION

75 BABEWATCH

86 INTERNATIONAL PROFILE

96 FIT MUM

132 SPOTLIGHT

134 FUTURE OF FITNESS

EVERY ISSUE106

123

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100

ARE YOU

NEXT?Be inspired by women living the Oxygen lifestyle

WOMEN WHO EMBODY THE FEMALE FITNESS PHENOMENON!

Passionate about health

Amy Benn

AGATA CRONIN

“My wake-up call”

TURN THE PAGE FOR MORE

SO, YOU WANT TO COMPETE?

Pick your perfect event with our

competition calendar

how conquering her nerves led to conquering the stage!

SHANNAHBAKER

COMP NEWSSPOTLIGHTCheck out these amazing ladies!

PHOTO CREDIT:FITNESSBODYASIA

Congratulations to Shannah Baker who we feature on the cover of our brand new section "SPOTLIGHT" showcasing women who embody the female fitness phenomenon

BECOMING HER BEST

BY KIRSTIN CUTHBERT | PHOTOGRAPHY BY DALLAS OLSEN

FAST FACTSName: Rachel Jennifer DillonCity: Townsville, QLD Occupation: Personal Trainer

Age: 22Height: 168cmWeight: 57kg

Instagram: bodiesbyrachelpt | Facebook: bodiesbyrachel | Snapchat: bodiesbyrachel | Website: bodiesbyrachel.com.au

CONNECT WITH Rachel

RACHEL WAS ALWAYS ACTIVE GROWING UP AND WAS YOUR TYPICAL ‘CARDIO

FANATIC’. THIS ALL CHANGED WHEN SHE REALISED CARDIO WAS NOT GOING TO

GET HER WHERE SHE WANTED TO BE. SO RACHEL CHANGED HER DIET, PICKED UP

THE WEIGHTS AND SWITCHED HER MIND INTO GEAR TO GET TO WHERE SHE IS

TODAY, A WBFF PRO.

From ‘cardio’ fanatic to WBFF Bikini Pro, Rachel Dillon has used her training to transform her life and the lives of hundreds of other girls.

As a young girl, Rachel did some modelling work. However, once she realised the negative effects it was having on her, she wanted a change.

“I never used to have a positive body image of myself. Modelling can be such a harsh industry and they would always point out your flaws or why you weren’t good enough in areas. It left me feeling like I wasn’t good enough,” Rachel says.

After a short-lived period, Rachel began training. Her partner introduced her to resistance training and HIIT about three years ago and she fell in love with it.

“When I began training and looking after my body properly, I gained a new self-respect and confidence. I no longer compare myself to anyone else. I am constantly working on me and bettering myself each day,” she says.

“No one else’s opinion matters and you should never let other people’s thoughts determine how you feel.”

32 | July-August 2016 | oxygenmag.com.au

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Cover Girl Profile

“When I began training and looking after my body properly, I gained a new self-respect and confidence. ”

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Get the toned midsection you’ve been dreaming of.

8 WEEKS TO A

Tighter Tummy

WRITTEN AND DEMONSTRATED BY RACHEL GUY | PHOTOGRAPHY DALLAS OLSEN

One of the most common desires women have when it comes to their physique is

to get a tighter tummy.

It is important to understand that to develop a flat tummy, small waist and toned abs, we need to ensure that we focus on two areas – fat loss and muscle gain. Through a consistent healthy nutritional plan and appropriate exercise selection, fat loss and muscle development are achieved.

Most women desire a lean, flat tummy with ‘lines’, while others may strive for a harder, more visible ‘six-pack’ look. However, both need

to have the muscular development to show it off. A hard, visible six-pack will require dieting and often is not a sustainable look. It is however, sustainable to maintain a lean, flat tummy with consistency through your training and nutrition, without having to feel like you are dieting.

Common mistakes women make in the quest to get abs include too much cardio, not eating enough, not lifting weights and allowing foods into their diet which they know they are intolerant to. The typical 21st-century female is highly stressed too! In many instances, high levels of cardio exacerbate the problem. The

calorie equation absolutely matters but so does a healthy and balanced physiology. It makes it very hard to lose body fat when you are stressed.

In order to build muscle and killer curves, you must eat enough. Excessive calorie restriction will not build a healthy athletic figure. Food intolerances can also stop you from getting a flat tummy as they cause an immune reaction. Symptoms may be bloating, water retention, tummy pain or skin conditions. Fat loss necessitates a healthy immune system that is not overloaded. To improve your immunity, remove all offending foods.





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SO WHICH IS BEST – ISOLATION OR COMPOUND EXERCISES?

The abdominal muscles are not only aesthetically pleasing but they also play a huge role in spinal stabilisation and movement of the trunk. As with most muscles, it is important to train them in isolation and as part of a compound movement. For example, the abs are trained isometrically in a compound movement such as a squat or deadlift to increase intra-abdominal pressure and protect our spine.

Making the abdominals visible is a combined effort in the gym with your training and in the kitchen with your nutrition plan for fat loss.

Before focusing on the abdominal muscles, let's first consider how we develop any muscle. There are some key factors to consider:

TENSION

We need to increase intramuscular tension by adding resistance and contracting the muscle against that resistance. The magnitude of intramuscular tension (tension in your muscle) is the most important factor in stimulating a hypertrophic (muscle growth) response. Which basically means that forcing your muscles to contract more forcefully is the most important factor in making them grow.

When you are training any muscle group, even if you are lifting a light weight, think about applying as much resistance as you can and squeezing your muscle as hard as you can.

Furthermore, we want this tension to remain throughout the full range of motion of the exercise, and slow down the eccentric (lowering) phase of the exercise to around three to four seconds to increase time under tension. Take note: this hurts and you get a good burn but it is so overlooked in physique development.

RANGE OF MOTION

In general, full range of motion exercises will lead to greater strength and hypertrophy gains. Partial range exercises and isometric holds (holding a static, contracted position) have an important place, and can be useful for assisting in overcoming plateaus, but the vast majority of the time, we want full-range exercises. We see lots of people in the gym doing ab crunches on the floor which is only a short partial range of movement. Variety and range are key.

VARY EXERCISES AND JOINT ANGLES

Many muscles have fibres running in different directions, so to hit all the fibres fully, you need to change exercises or do variations of the same exercise that move the joint(s) through different angles to focus the intensity on different fibres. Also, different exercises will stress different parts of the range of motion.

Can you see why basic ab crunches may not quite get you the result you are after?

So, let’s put this all together into a neat plan to help you achieve a lean, tight tummy over the next eight weeks!

The abdominals do not need an entire hour dedicated to them each week. Hitting them during your workouts twice a week is optimal.

oxygenmag.com.au | July - August 2016 | 45OxygenmagAU OxygenmagAU OxygenmagAU




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Breaking your fat-loss plateauHOW TO OVERCOME YOUR FAT LOSS HALT TO CONTINUE LOSING FAT AND WORKING TOWARDS YOUR GOAL.BY AMELIA RICCI

Do you find yourself eating clean and training hard, but you

still want a tighter body? You already know the basics of fat loss, but even though you’ve shifted some fat, it’s come to a bit of a halt. You know that tweaking your training and nutrition is where the magic happens and is key to enjoying your fitness program. Perhaps you looked at fat loss as a diet rather than a lifestyle, and this may have been why it came to a halt.

You may not realise it but to achieve more fat loss, you don’t have to train more; what you may need to do instead is increase the intensity. Likewise with your nutrition, establish

a routine of meals and snacks that gives your body nutrients at regular intervals to get lean and maintain your results. If you are no longer getting results, it’s time to switch it up again. Research clearly shows there is not just one thing that leads to fat loss, and there is no single role that is most important, rather it is a combination of factors repeated consistently. This article will examine these factors one by one to help you break through your fat loss plateau and reach your body composition goals sooner.

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PLAY YOUR CARDIO RIGHT

Incorporating HIIT (High Intensity Interval Training) is a

great strategy because it keeps your

resting metabolic rate elevated for

up to 24 hours post-workout.2

Here’s a fat loss targeted HITT

program you can do anywhere:

repeat circuit one for three rounds,

rest for 60 seconds, then repeat

circuit two for three rounds.

Remember to cool down and

stretch post-workout.

Circuit One £ 20 burpees

£ 40 mountain climbers

£ 20 jumping jacks

Circuit Two £ 20 walking lunges

£ 10 push-ups

£ 10 lunge jumps (switch lunge)

£ Skipping rope 1 minute

SHAPE YOUR BODY WITH WEIGHT TRAINING

Research shows that weight training will not only give amazing shape and tone to your body, but it also elevates metabolic rate long after you complete the training.

A good example of the ability that weight training has to elevate BMR (Basal Metabolic Rate) was recently documented. The study compared 30 minutes of leg training (combination of squats, leg press, and reverse lunges, for 3 sets of 10 repetitions to failure) versus 30 minutes of cardiovascular training. The results indicated that resistance training of leg muscles elevated BMR for 48 hours, versus 4 hours for cardiovascular training.3

You may want to improve particular areas of your body. For example, many women want to reduce the fat stored on their thighs; however it is important to train all muscles as this will result in a better balanced muscle structure.

Most importantly, ensure you are using good form when performing the exercises. Making progress with strength and size means increasing your weights, but it is important to be very mindful of your technique and never sacrifice technique for weight.

An example of a weight training program to increase all-over muscle tone and growth is below:

» Monday: Legs (quads, hamstrings, calves) » Tuesday: Shoulders/abs » Wednesday: Chest/biceps/triceps » Thursday: Rest » Friday: Legs (glute focus) » Saturday: Back/abs » Sunday: Rest

For each training day above, I recommend 4-5 exercises using 4 sets (one warm-up and three working sets). I also suggest incorporating one rest day during the week to allow proper recovery. It can be useful to train lower body twice a week and separate out muscle groups for optimal development. If you’ve been doing the same program for a while and not seeing results, switch it up! There’s always plenty of ideas throughout this magazine for you to incorporate into your routine.

INCIDENTAL EXERCISE

Another fat loss tip is to walk and move more during your day. For example, you might walk or ride to and from work, or walk to the local shops instead of driving. It is the little things that add up, for example, parking further away from the shops and taking the stairs. You will find that small changes in your daily movement patterns can really add up for your overall energy burn. If you’re at that fat loss plateau, try adding in more incidental exercise!

TRAINING FOR FAT LOSSFirstly, let’s look at training strategies you can use to target fat loss. Research in the Strength and Conditioning Journal has shown that fat loss takes time and a combination of training methods (both weights and cardio) work together to achieve best results.1

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You likely know a good fi bre intake is key to preventing a wide range of health issues. But can fi bre really help you fi ght fat and avoid weight gain? Yes and yes. Researchers at Harvard Medical School found that women who increased their intake of high-fi bre or whole-grain foods were half as likely to become obese as the women who decreased the amount of fi bre they ate. Enjoy these high-fi bre and protein-rich recipes to give your active body just the boost it needs.

What’s one of the easiest ways to

maintain a healthy weight? Eat more

fi bre! These simple and delicious recipes

make this health goal a no-brainer.

By Jessie R. Shafer, RD • Food Photography by Cory Sorensen

•Aside from beans, arti-chokes contain more fi bre, gram for gram, than any other vegetable. Look for artichokes canned in water, not in a marinade or oil-based liquid.





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•If you like spinach-artichoke dip, you’ll love the familiar fl avours in this nutritious casserole that boasts 6 grams of fi bre per serving.

•It’s important to rinse quinoa before cooking it to remove the saponin, a nat-ural coating that has a bitter taste.

•This recipe features a roux, a mixture of butter and whole-wheat fl our, that acts as a thickener — just 2 tablespoons of each are needed to hold this fi lling casserole together.

MAKES 8 SERVINGSServing size: about 1¼ cups Total time: 1 hourHands-on time: 25 minutes

• 1 cup quinoa, rinsed• 2 tablespoons canola oil, divided• ½ yellow onion, peeled and diced• 4 cloves garlic, minced• 285g fresh baby spinach• 390g can quartered artichokes

(not in marinade)• 2 tablespoons butter• 2 tablespoons whole-wheat fl our• 1½ cups reduced-fat milk• 1 cup low-fat cream cheese • 140g reduced-fat feta, crumbled• 225g boneless, skinless chicken breast, diced• ½ cup whole-wheat breadcrumbs

Directions: 1. Preheat oven to 180 degrees. Mist 23 x 33 cm baking dish with cooking spray; set aside. 2. In medium saucepan, boil 2 cups water; add quinoa. Reduce heat to low and simmer for 12 to 15 minutes or until almost all the water is absorbed, stirring occasionally. Remove from heat, cover and set aside. 3. In large pan over medium-high heat, heat 1 tablespoon oil. Add onion and garlic; saute four to fi ve minutes, until softened. Working in batches, add spinach to pan; cook and stir until wilted, then add more spinach until all is added. Drain artichokes and coarsely chop. Add artichokes to pan and stir. Reduce heat to low. 4. In medium saucepan over medium-high heat, melt the butter. Add fl our and whisk until a paste forms. Add milk and bring to a boil, stirring constantly. Add cream-cheese; stir and heat until melted, about fi ve minutes. 5. In large bowl, combine quinoa, spin-ach-artichoke mixture, cream-cheese mixture, feta and chicken. Stir until well-combined. Transfer mixture to prepared baking dish and spread in an even layer. 6. In small bowl, combine breadcrumbs and remaining 1 tablespoon oil; toss until breadcrumbs are coated. Sprinkle breadcrumbs over casserole. Bake 25 minutes. Let cool before serving.

Nutrition facts (per serving): calories 349, total fat 16 g, saturated fat 7 g, trans fat 0 g, salt 483 mg, carbs 35 g, fi bre 6 g, sugar 5 g, protein 20 g





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