POSTER INSIDE! Your 4WEEKS guide · Inna Segal has five secrets to wonderful health. Training 66TTACK EVERY A ANGLE Haven’t got the abs you dream of? This four-week regime will

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OXYGENMAG.COM.AU

Your guide

SECRETS to SELF-HEALING

FIVEDISCOVER

MEET OUR COVERGIRLAnna McManamey

4WEEKS ABSto AMAZING to becoming

a FiTNESS MODEL

EAT FAT, BE THIN – UNCOVERING THE PALEO DIET

How to LOSE FAT FOREVER!

STRONG GLUTES,

5 simple moves

STRIKING LEGS,

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FREE

WORKOUT

POSTER INSIDE!

THE NEXT GENERATION OF WOMEN’S FITNESS

136

contentsFeatures36 COVERGIRL EXPOSED

Discover the life and training behind our beautiful covergirl.

58 WHY YOUR WEIGHT LOSS DIET MIGHT BE MAKING YOU FATTER – Part IILearn all about metabolic adaptation and weight regain from nutritional expert Layne Norton.

114 HEALING V CURINGAre you constantly plagued by ailments? Inna Segal has five secrets to wonderful health.

Training66 ATTACK EVERY

ANGLEHaven’t got the abs you dream of? This four-week regime will have you seeing six-pck in no time!

72 STRONG GLUTES, STRIKING LEGSWe’ve got five simple moves to build your perfect lower body.

136 FITNESS ON THE FLYGet total-body toned in 20 minutes wherever summer takes you - all you need is a resistance band!

Nutrition86 PRIMAL PALEO PICKINGS

The ‘caveman diet’ has fast become popular, but what exactly does it entail?

92 TROPICAL FUELDiscover the 10 ingredients that could be the key to curing your ailments!

126 THE POWER OF OMEGASWe’ve all heard of them: omegas-3, -6 and -9, but what’s the difference? We’ve got the answer!

Motivation54 ARE YOU YOUR NUMBER

ONE FAN?Do you think you’re ‘worth it’? If not, it’s time to believe you are!

82 SO YOU WANT TO BE A FITNESS MODEL? - Part IIYou’ve got your goal, now it’s time to find the perfect team for support.

100 FIND YOUR FLOWDo you feel like you’re constantly paddling upstream? Reaching your goals doesn’t always have to be a struggle.

on the cover This issue we feature on the cover: Anna McManameyMake up: Stacey Hutson Photo by : Dallas Olsen Cover Design by Dallas Olsen.

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every issue6 HOT AIR

Your editor sums it up every issue

8 STAFF, CONTRIBUTORS AND ADVISORY BOARD

10 REVIEWS

12 MAILBOX

16 FAT LOSSOur covergirls answer your most asked questions!

32 NEAT THINGS

34 BABEWATCHWe choose one sexy fella each issue for your viewing pleasure.

36 COVERGIRL LIFEFind out more about our covergirl

48 BODY TRANSFORMATION

100 MIND COACH

112 HOLISTIC LIVING

118 FIT FOR TWO

139 EXHALE

140 FUTURE OF FITNESSYou could be next!

142 INTERNATIONAL PROFILE

PHOTO: MICHAEL TABBAN

oxygenmag.com.au | February 2014 | 5


ANNA MCMANAMEY

BY OLIVIA AMOURGIS I PHOTOGRAPHY DALLAS OLSEN

“BE the person

YOU want to meet!”

COVER GIRL

MEET ANNA MCMANAMEY. A JOURNALIST, TV PRESENTER, FITNESS MODEL, LIFESTYLE COACH, PERSONAL TRAINER, GROUP FITNESS INSTRUCTOR… AND OXYGEN’S LATEST COVERGIRL!

Training

Fitness Model Kirri Wood

Images by Dallas Olsen.

Hair & makeup by Tegan Woodford.

Pants by Leeshy Loo

Whether you’re on the road for a summer break or travelling for work, this is the perfect workout to take with you! This program, which uses both compound and single-joint movements for maximum results, can be done anywhere, anytime. Whether it is indoors, outdoors, in a hotel room or at the local park – you can now work out just as effec-tively as if you were at home or at your gym.

Before you disagree on the effects of resistance bands com-pared to dumbbells, consider this: because you’re working against the tension of the band and not against gravity, bands offer continual resistance

throughout your entire range of motion. Your muscles under-stand they’re working with resistance, but they have no idea whether you are using a band or dumbbells. As a result, they will respond with increases in strength and size either way. A Danish study conducted on women found that exercises per-formed with free weights and bands with similar resistances result in equally high levels of muscular activity.

The best bit? Resistance bands are lightweight, cheap and can fit perfectly in your hand lug-gage! Not convinced? Try this workout and you’ll be jumping on the ‘band-wagon’ in no time!

1. Squat and press:a. Light/medium band

b. 15 reps

2. Balancing triceps extension: a. Medium band

b. 15 reps per arm

3. Chest press and flye: a. Medium band

b. 12 reps

4. Lunge with curl: a. Medium band

b. 15 reps per arm

5. Deadlift with row: a. Medium/heavy band

b. 12 reps

6. Torso rotation: a. Medium/heavy band

b. 12 per side

There are no excuses for skipping a workout while you’re travelling! Get total-body toned wherever the summer takes you – and do it in just 20 minutes!

Kirri was always active as a child and was particularly mad about horses. She was fortunate to have horses in her life for all of her teenage years. After missing out on an entry to university to study Physical Education, Kirri instead completed a Cert III and IV in fitness.

About 18 months ago she decided to enter a physique competition at the Victorian titles and came 2nd. During 2013 Kirri competed at six events as a fitness model and placed at each one. Most recently, she won the Brisbane Health and Fitness Expo Fitness Model Search.

SETS AND REPS

Fitness On The Fly


OxygenWomensFitness oxygen_magazine Oxygen_Magazine



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TROPICAL FUEL If the only time you eat pineapple is when you’re poolside on summer vacation then it’s time to head to your local supermarket. You may be missing out on a surprising muscle builder: tropical fruits. It’s peak season now and that’s a huge plus for a hard-training gal like you.

As you know, protein (amino acids, specifically) is essential for muscle recovery and repair.

CHERRIES. Not the ones in your cocktail, but fresh cherries can help reduce muscle soreness after exercise, according to the American College of Sports Medicine. This is due to their natural anti-inflammation power derived from antioxidant compounds called anthocyanins, which also give cherries (and all red fruits) their bright colour.

TRY IT: A cup of cherries with a side of low-fat yoghurt as a pre-workout snack.

BY NANCI S. GUEST, MSC, RDPHOTOGRAPHY GEOFFREY ROSS

(That’s probably why you diligently gulp down a protein shake after a workout, right?) But that isn’t all you can do. In fact, muscles need more than just protein if they are to recover fully and perform maximally. And the harder you work, the more nutrients you’ll need for maximum recovery. That’s where these antioxidant-rich fruits can help.

<<

GIVE YOUR MUSCLES A REFRESHING DIP. BOOST YOUR TRAINING RESULTS WITH ENERGISING, REPAIRING FRUIT.


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Mind coach

Find Your

FlowHere is a simple

idea: why not go with the current instead of

fighting against it? But then you might say: “Struggle and hard work is the only way to get what you want.” That’s crazy! Here is the important point: NOTHING YOU WANT IS UPSTREAM - ever!

Every bit of struggle and deter-mination, all that “I am going to heal myself”, “I am going to fix this”, “I am going to make

this better”, has you focused upstream. What I want is for you to feel the ease of letting go of that struggle. You don’t even have to turn your boat around and begin paddling downstream - just let go of the oars (struggle) and the current will turn you automatically!

This is not about teaching you to go with the stream because you have no choice; this is about asking the question and helping you answer it. Are you going toward what you want willingly, or are you going to continue to paddle upstream? The choice of which direction you are going to move in is yours - in every moment.

Do you have the belief that you have to experience extreme difficulty and hardship to get what you want? I know I once did, but it doesn’t have to be that way.

How come? Well, eventually you come to a point where you are exhausted, overwhelmed, fed up and have an epiphany that it shouldn’t be this hard. What if it was easy? Armed with this new concept, you can

Do you have the belief that you have to experience extreme difficulty and hardship to get what you want? I know I once did, but it doesn’t have to be that way.

Life is like taking a trip on the river and reacting to the flow. It is always about the FLOW. The problem is, most people take their boat down to the river, put it in the water and then they invariably turn it upstream and start paddling hard against the current. It never occurs to them to go downstream - they think they have to struggle to have what they want.

By Jen Atkins



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POSTER INSIDE! Your 4WEEKS guide · Inna Segal has five secrets to wonderful health. Training 66TTACK EVERY A ANGLE Haven’t got the abs you dream of? This four-week regime will