TRIM TONED BUDDY-UP FOR A BETTER BODYP58 BE MAKING YOU FAT?P66 COULD YOUR FRIENDS AT ANY AGEP38 STEPS TO FIND YOU PERFECT PT P94 FREE!

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1 50+ PAGE FITNESS SISTERS ISSUE BE YOUR BESTIES BIGGEST CHEERLEADER P84 FREE! ARMS WORKOUT POSTER INSIDE TRIM & Our covrgirls shar thir FITNESS SISTER STORY P80 TONED AT ANY AGEP38 JITTER-FREE FAT-LOSS 5SUPPLEMENTS P STEPS TO FIND YOU PERFECT PT P94 COULD YOUR FRIENDS BE MAKING YOU FAT?P66 BUDDY-UP FOR A BETTER BODYP58 OXYGENMAG.COM.AU

2 OXYGENMAG.COM.AU P: NO. 77 FITNESS SISTERS SPECIAL TRIMMED AND TONED FOR ANY AGE BUDDY-UP FOR A BETTER BODY JULY PAGE FITNESS SISTERS ISSUE BE YOUR BESTIES BIGGEST CHEERLEADER P84 TRIM & TONED AT ANY AGEP38 JITTER-FREE FAT-LOSS 14 5SUPPLEMENTS P118 STEPS TO FIND YOU PERFECT PT P94 COULD YOUR FRIENDS BE MAKING YOU FAT?P66 BUDDY-UP FOR A BETTER BODYP58 FREE! ARMS WORKOUT POSTER INSIDE Our covrgirls shar thir FITNESS SISTER STORY P80 on th covr Issu 77 This issu w fatur on th covr: Kirsty Botfild & Nathalia Burmann Covr photo by Dallas Olsn Covr dsign by Lo Costa Lit CONTENTS Faturs 36 Covr Girls Kirsty Botfild and Nathalia Burmann shar thir fitnss sistrs scrts. 38 Fitnss Sistrs workout Mt our Editor-in-Chif s scrt workout wapon. Hr bst frind Amanda! 66 Why your frinds may b making you fat Who you at with, not what you at, may b th rason bhind your unxplaind wight gain. Training 46 Blast fat with your bsti Zap th caloris and hav fun with this ultimat fat burnr for two. 58 Fit at any ag An uplifting workout to kp you young at hart. 94 To PT or not PT Should you hav a PT? 14 stps to considr. Nutrition 44 Ta for two Halthy post-workout trats for you and your bstis. 74 A mal fit for your family Th bnfits of prparing Palo food for your frinds and family. 98 Th ultimat guid to your halthist body Undrstanding ky hormons and how thy chang in your body as you ag. 118 Mor bang, lss buzz Supplmnts that won t giv you th jittrs. 128 Motivation 70 Who s in your villag? Th fiv frinds w ALL nd. 84 Powr gym sistrs Th bnfits of having a workout buddy. 144 Transformations Storis to inspir you from amazing Oxygn radrs JULY/AUG 2015 oxygnmag.com.au

3 xxx EVERY ISSUE HOT AIR Your ditor sums it up vry issu 8 STAFF, CONTRIBUTORS AND ADVISORY BOARD 12 MAILBOX 18 COVER GIRL SECRETS Our covr girls answr your most-askd qustions! 28 NEAT THINGS 29 BABEWATCH BEFORE W choos on sxy flla ach issu for your viwing plasur 144 FUTURE OF FITNESS You could b nxt! P: 104 oxygnmag.com.au JULY/AUG

4 F ITNESS SISTERS MY OXYGEN'S EDITOR-IN-CHIEF LINDY OLSEN AND BEST FRIEND AND 'SISTER' AMANDA STEER, HAVE BEEN FRIENDS FOR MORE THAN EIGHT YEARS. THEY SHARE THEIR LOVE OF FITNESS WITH US AND SHOW THEIR FAVOURITE FIT MOVES. MODEL LINDY OLSEN & AMANDA STEER PHOTOGRAPHY BY DALLAS OLSEN WORKOUT WEAPON AMANDA: W first mt in 2007 through our mutual coach Jon Davi. I first saw Lindy on Jon s wall and said, Can you mak m look lik hr?. H introducd us and w immdiatly warmd to ach othr. I did t s hr again for anothr yar though, until w discovrd w both livd on th Sunshin Coast. W bgan training togthr with PT Grg Dolman, and I travlld ovrsas with hr and Dallas. And w v bn bstis sinc thn. Lindy is th first prson to find out anything sh s my go-to. QUALITIES IN LINDY I MOST ADMIRE- LOYAL, STRONG-WILLED, SOMETIMES STUBBORN, TRUSTWORTHY. LINDY: If I nd a kick up th butt, Amanda will giv it to m. Whn I was compting in Las Vgas, I was sick in bd th wk bfor th comptition. I was fling sorry for myslf I d put in two yars of training for this on show and thr I was, ill. I wasn t up to giving it vrything I could. Sh sat m down and told m to stop bing so pathtic, and that I couldn t blow two yars of training bcaus I flt I couldn t do a training sssion. Sh draggd my sorry ars to th gym and put m through a training sssion (whil working out alongsid m). To m that s sombody who cars mor about othrs. That s a tru fitnss sistr. QUALITIES IN AMANDA I MOST ADMIRE- AMANDA IS GENUINE, KIND, AUTHENTIC, REAL, HUMBLE, AND IS ALWAYS THERE WHENEVER I NEED ANYTHING. I CAN RELY ON HER FOR THE TRUTH. Sh truly lovs m. Sh s so honst. Thr s not many popl I trust in that way just a small handful of popl I d di for, and sh s on of thm. And that s prtty rar. TURN THE PAGE >> FOR MORE. 38 JULY/AUG 2015 oxygnmag.com.au

5 F ITNESS SISTERS BE VOCAL DON T WORRY ABOUT HURT FEELINGS; IF YOUR BUDDY S FORM IS LACKING, SPEAK UP! oxygnmag.com.au JULY/AUG

6 P: Halth WHY YOUR FRIENDS COULD BE Making you fat WHO YOU EAT WITH AND NOT WHAT YOU EAT MAY BE BEHIND YOUR UNEXPLAINED WEIGHT GAIN. WE LOOK AT THE LATEST RESEARCH ON HOW OUR CHOICE OF DINING BUDDY CAN AFFECT OUR EATING HABITS WORDS DR KELLIE BILINSKI, ACCREDITED PRACTISING DIETITIAN MOST OF US HAVE THOUGHT ABOUT HAVING A FITNESS BUDDY TO EXERCISE WITH, HOWEVER HAVE YOU EVER THOUGHT ABOUT HAVING A DIET BUDDY? HAVING A SUPPORTIVE FRIEND CAN BE INCREDIBLY HELPFUL WHEN IT COMES TO IMPROVING OUR LIFESTYLE. In trms of xrcis, a fitnss buddy can hlp maintain our motivation, spcially whn w r inclind to skip th xrcis sssion if w r busy or not fling up to it. Thy can also hlp push us that littl bit furthr than w normally would. For instanc, if you r struggling to gt to th top of th hill on a walk, thy can ncourag you to mak it. In addition, xrcising with a frind can mak it mor njoyabl, which also maks th tim pass quickr! W can apply ths sam principls to having a frind that can support our fforts to improv our dit. 66 JULY/AUG 2015 oxygnmag.com.au

7 P: F ITNESS SISTERS A rcnt study found that on frind is lost pr thr kilograms droppd. FRIENDLY FOOD If you din out with a frind who shars th sam goals, chancs ar you r going to b mor likly to choos a vnu that offrs halthir altrnativs. And, on th occasion you ar out togthr whr thr ar foods on offr that you wr trying to limit, Dit Buddis might just offr ach othr th support thy nd to stay on track. Scintific rsarch has shown that thr s a powrful influnc of frinds on our ating bhaviour. For instanc, a larg study from Arizona Stat Univrsity showd that if our frinds ar havy, w r mor likly to b havy also. Th rasons for this may includ pr prssur; if our frinds ar ating a slic of cak, w r mor inclind to hav som too. Or it may b that w los sight of what our wight should b whn thos around us ar carrying a littl xtra wight, or simply that w hav th sam bad habits whn it coms to choosing foods and snacking. So whil w know that frinds ating can caus us to at mor than w normally would, a study conductd at th Univrsity of Minnsota has shown that frinds can also b hlpful in rducing th amount w at. Th study obsrvd ating bhaviour whn small groups of frinds got togthr to discuss a campus issu. In half of th groups, two of th thr frinds wr askd to rstrict what thy at whil th third frind was unawar of thm bing askd not to at too much; whras th othr groups wr allowd to at as thy normally would. Aftr th group discussion, th frinds wr thn askd to tak thir plats of cookis into sparat rooms to complt anothr task individually. Th rsarchrs found that th studnt who was unawar that th frinds had bn askd to rstrict thir consumption of cookis, at fwr cookis. Evn aftr th frinds split up, popl continud to at fwr cookis alon if thy had just watchd thir frinds avoid ating th cookis. This highlights that vn whn w r not with our frinds, thir ating habits can still influnc ours, for th bttr. PHOTO CREDIT:SHUTTERSTOCK.COM oxygnmag.com.au JULY/AUG

8 Nutrition E R MO G, N A B S S LE Z Z U B n a l t g o t g k n i c k o h o c l, s If you ar t njoy th jitttr fat-loss but dons nonstimulan out th nts. m l p p u s PT, USAW, NSCA-C S C S C ),.(C IKE PH.D THAN M BY JONA 118 JULY/AUG 2015 oxygnmag.com.au

9 Nutrition If you r lik most womn, it s no scrt you want to los fat and build muscl. In addition to th propr training and nutrition information you gt vry month from Oxygn, you also may want to considr adding supplmnts to your rgimn. On of th ingrdints common to many is caffin or caffinlik drivativs, and whil ffctiv for boosting mtabolic rat and nhancing prformanc, it also can hav an unplasant ffct on som womn. Th good nws is, vn if you hat caffin, you can still giv your dit a boost. Svral nonstimulating ingrdints can go a long way toward throwing your fat stors on th furnac. On last word on fat-loss supplmnts: Propr training and nutrition ar th pillars of your program. Only whn ths factors ar in sync should you bgin to invstigat various ditary supplmnts and ingrdints to furthr acclrat your fat-loss progrss. 1 Raspbrry Kton 2 Forskolin Forskolin is producd by th Indian Colus plant (Colus forskohlii), and has bn studid in rsarch to altr cll mtabolism. Although human studis ar currntly limitd, it dos point to positiv outcoms. A study publishd in Obsity had 30 obs subjcts supplmnt with a forskolin xtract or placbo for 12 wks. Th forskolin groups xprincd a rduction in body fat of 11.2 pr cnt, whil thos taking a placbo achivd only a 4 pr cnt improvmnt. Furthr, a study conductd from th Univrsity of Mmphis had univrsity-ag womn supplmnt with 500 milligrams a day of forskolin for 12 wks. Although minor, thos consuming it showd gratr improvmnt in body mass, fat mass and fat-fr mass compard to th placbo group. Basd on th scinc, forskolin appars to b wlltolratd and has a favourabl impact on wight loss and body fat. Raspbrry kton has gaind mor popularity thanks to various mdia sourcs and continud publishd scinc. Bfor a fw yars ago, initial fat-cll culturs and animal studis wr th only outlts that providd th limitd insight into this ingrdint. Th main mchanism of raspbrry kton and fat burning is by incrasing various nzyms and adipokins associatd with fat loss. A study publishd in 2013 in th Intrnational Socity of Sports Nutrition was th first human study compltd that as a part of a multi-ingrdint product, raspbrry kton contributd to improvmnts in lan mass and fat mass, waist and hip ratio, and nrgy lvls. Although th rsults ar promising and thr is currntly a lack of human data for this ingrdint, it crtainly maks raspbrry kton an appaling stratgy for fat loss. oxygnmag.com.au JULY/AUG