OXYGENMAG.COM.AU

ISSN 1838-2517

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MARCH/APRIL 2018

8 WAYS TO HONOUR YOUR HEALTH & BOOST ENERGY IN 2018

TRAIN SMART. EAT RIGHT. BE STRONG

fit gut

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ISSN 1838-2517

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REBOOT YOUR GLUTES

15minute

fat burner

checkfierce &HOW PROBIOTICS

HELP YOUR HEALTH

Morgan Moroney

Fire it up!

GET YOUR

Skincare tips:

GLOW

TIGHTEN TONE+

EAT RIGHT FOR YOUR

BODY TYPE

4 M a r c h / A p r i l 2 0 1 8 o x y g e n m a g . c o m . a u

Issue 96 On the cover:

Morgan MoroneyCover photo

by Dallas OlsenCover design

by Rozanna GoddardHair and makeup

by Kayla Elefsen

on the cover20 15-minute fat burner

42 Booty-builder workout

72 Eat right for your body type

80 Honour your health in 2018

88 Target and tighten trouble areas

106 Get your glow

features

38 Cover girl She may be small, but she is fierce and there’s no denying her strength. This issue’s cover girl Morgan Moroney shares with us her journey from cartwheels to calisthenics, the incredible ‘family’ she has become a part of, and the two people who continue to inspire her every day.

42 Reboot your glutesTarget and tighten your glutes without spending countless hours in the gym!

56 Go green in 2018Did you know greens aren't only full of vitamins, minerals and fibre but are also essential for muscle growth?

60 The power in her voice Born with a hearing impairment into a strict family, the label of ‘strong woman’ isn’t one Kristine associated herself with in her younger years.

64 Let’s get physical How your DNA can (and should) affect your health and nutrition goals.

72 Eat for your body type Want to know what to eat for the body type you have? We've got you covered!

80 8 ways to honour your health in 2018 Boost your health all year long with these eight tips and add a sparkle to your ‘health halo’ in 2018.

84 Social media detox The benefits of disconnecting and putting some focus and energy back into the real world, instead of the virtual version.

88 Take 5 to target trouble spots “A quick circuit workout of five exercises that will also get your cardio, resistance training, and flexibility work done in the one hit!

OXYGENMAG.COM.AU

ISSN 1838-2517

9

>771838 000104

06

MARCH/APRIL 2018

8 WAYS TO HONOUR YOUR HEALTH & BOOST ENERGY IN 2018

TRAIN SMART. EAT RIGHT. BE STRONG

fit gut

No. 9

6STR

ON

G W

OM

AN

ISSUE /// 15

MIN

UTE FA

T BU

RN

ER /// H

ON

OU

R Y

OU

R H

EALTH

ISSN 1838-2517

9

771838 251001

08

Ma

rch / A

pril 20

18

REBOOT YOUR GLUTES

15minute

fat burner

EAT RIGHT FOR YOUR BODY TYPE

checkfierce &

HOW PROBIOTICS HELP YOUR HEALTH

Morgan Moroney

TIGHTEN TONE

Fire it up!

glutes

GET YOUR

Skincare tips:

REBOOT YOUR

GLOW

+

contents March/April 2018

5M a r c h / A p r i l 2 0 1 8o x y g e n m a g A U

94 Build a booty The science behind designing the perfect peach

98 Your top health and fitness questions answered For everyone from the gym devotee or the woman starting a shape-up plan.

102 Shape and strengthen your shoulders An empowering workout for all the women carrying the world on their shoulders.

106 Get your glow Six mistakes you’re making when it comes to your skin.

110 Happy hormones Hormonal imbalance can wreak havoc on your body and mind but never fear, Oxygen could be your hormone ‘relationship guru’.

15INHALELet Oxygen be your personal trainer.

16 By the numbersWalk your way to a healthy heart.

move18 The latestRoll with the flow. The benefits of foam rolling.

20Fast fitness 15-minute fat-burning workout for the busy woman.

22 MobilityA new twist on mobility.

24 BurnWho needs an instructor? Design your own cycling workout and ride, Sally, ride!

fuel26 Research saysBreakfast skippers have lower levels of nutrients.

27 Ask the nutritionistMatch-huh? The health benefits of matcha.

28 One food, five waysWhy Manuka is considered ‘healing honey’.

30 ReplenishThe secret garden: pro versus prebiotics

thrive34 HealthThe latest research on the benefits of staying fit.

35 Mind & BodyBecome a master of everyday mindfulness to achieve real-life awareness.

36 BeautyMelt-proof your makeup.

spotlight116 Overall winnerFreda Vakras

118 Runner-up Anna Reid

120 12-week entry wrap-up

123EXHALEWords of wisdom from those in the know

124 Success storiesPhase 3 winners from #teamhattie and #teamrachel

128 From broken to badass Tiffany Gaston

fit factor126 Future of fitnessWe hear from the rising stars in fitness.

in every issue

6editor’s letter

8contributors 10fit feed

123

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35

38 M a r c h / A p r i l 2 0 1 8 o x y g e n m a g . c o m . a u

Morganis uplifting women in fitness

(and should never be underestimated)

BY JASMINE ROLFE / PHOTOGRAPHY BY DALLAS OLSEN / HAIR AND MAKEUP BY KAYLA ELEFSEN

39M a r c h / A p r i l 2 0 1 8o x y g e n m a g A U

As a child, Morgan Moroney could be found cartwheeling around her family home on the Gold Coast while most children were still learning to do a roly-poly. Seeing her enthusiasm for all things acrobatics, Morgan’s parents threw her into gymnastics (pardon the pun) and after a trial day at a local gym, her natural

aptitude for all things ‘acro’ was discovered. “The coach told my parents I had skills that some

people trained for many years to acquire,” Morgan says. “He put me straight into his elite program… and I ended up doing gymnastics for about 12 years.”

Her physical strength, despite her petite frame, was a testament to the intensity of her training and her gift for flipping and bending her body in unnatural directions saw her transition into acrobatics to which she attributes her flexibility and technique to this day. Training morning and night for 30-40 hours a week between gymnastics and acrobatics, Morgan was destined to go far in the sport and naturally began competing - going on to win eight national titles on top of a yearly win at states. While she narrowly missed out on a world title after the competition was cancelled at the last minute, Morgan acknowledges that without her incredible coach, she may not have made it that far and often pinches herself when she remembers just how far her career took her at such a young age.

Interestingly, the 21-year-old finds acrobatics to be more difficult than gymnastics as it is a team sport and, as Morgan explains, ‘if one person fails, we all fail’. Yet it is the team spirit and community feel of acrobatics that she is especially drawn to, leading her to become part of the Art of Motion Pursuit of Movement (AMPM) family on the Gold Coast – arguably the largest calisthenics community

in Australia. “The team at AMPM makes you feel like you are part

of something bigger; bigger than what it actually is,” she says, “I don’t think we realise how many people the AMPM community inspires until we go to an expo or something and have people walking up to us and saying how they’d love to come along and train at headquarters.”

“But by no means do we think we’re better than anyone else. We enjoy it and we’re training to be the best versions of ourselves, and if we can inspire someone to start their fitness journey themselves, then that’s great!”

“It is a massive community, we're almost like family and we have our arms open to everyone,” she says. “You’re not restricted to any type or level of skill and just knowing someone’s got your back and can help you with something is really, really cool.”

AMPM is riding the body-weight training and calisthenics wave that is sweeping through the fitness industry and Morgan has a deep respect for this form of training, due to the amount of strength and technique required to perform the movements.

“A lot of what I grew up with is technique-based and even though you do you need the basic things like flexibility if you have your technique down-pat from day one it makes it easier not only to develop the skills but to maintain them,” she says.

“You’d be surprised to know how much training you have to do to perform a muscle up properly for example, so I have a huge respect.”

Calisthenics, however, is not without controversy and her strict acrobatic background occasionally makes her apprehensive about some of the movements.

“There are some things [movements] that I sort of look at and think, if you did it this way or had a bit

From cartwheels to calisthenics, Morgan Moroney may be small but she is fierce. Now a coach at Gold Coast

calisthenics community Art of Motion Pursuit of Movement, Morgan is seizing 2018 with both hands with the support of her AMPM ‘family’ and a few clients who, despite their

impairments, continue to inspire her every day.

BY JASMINE ROLFE / PHOTOGRAPHY BY DALLAS OLSEN / HAIR AND MAKEUP BY KAYLA ELEFSEN

80 M a r c h / A p r i l 2 0 1 8 o x y g e n m a g . c o m . a u

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to honour8 waysyour healthin 2018With 2018 well and truly upon us,

goal setting to make this year the best one yet has arrived. We all want to feel healthier

and happier, and healthy eating is one way to achieve this. However, with so much

nutrition information out there, it can be tricky to choose the good eggs from the basket. So, if you’re after some ideas to

boost your health all year long, why not try these eight tips and add a sparkle to your

‘health halo’ in 2018.

BY PATTIE KING

81M a r c h / A p r i l 2 0 1 8o x y g e n m a g A U

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1 Vege up! Packed full of nutrients, low in

energy (kilojoules) and high in fibre, vegetables provide a string of health benefits that would win them an Olympic gold medal. They help promote a healthy weight, lower your cholesterol and blood pressure, and decrease your risk of developing a chronic disease such as cardiovascular disease and type-2 diabetes.

If you’re looking to reap the rewards of these fantastic health benefits, the Australian Dietary Guidelines recommend adults eat five serves of vegetables per day. Up your intake by adding some veggies to your favourite family recipes, or serve a side salad with lunch and dinner. Toss some greens (or ‘yellows’ or ‘reds’ or ‘oranges’…) into your breakfast smoothie or include them as a topper on your toast (tomato, spinach and mushroom are always a favourite). The ‘4 Cs veggie stick combo’ (carrot, celery, cucumber and capsicum) also makes a tasty snack and can be served with hummus or cheese for a flavour hit!

Most importantly, eat a rainbow of vegeta-bles, as each colour has a range of nutrients to boost your health.

2 Piecing together portions

We usually have a fair idea of which foods are healthy. The big question after that is ‘how much?’. Understanding how to portion your plate for main meals can help take the con-fusion out of serving up a healthy meal. As a simple rule of thumb, arrange your plate so it comprises: one half colourful vegetables one quarter lean protein: think lean meats, fish, chicken, eggs or legumes! one quarter good-quality carbohydrate: think whole grains (brown rice, wholemeal pasta or quinoa) or potato/sweet potatoPlating up healthy portions helps maximise your nutrition and keeps your energy intake in check.

3Shop smart With so many different

food products available, it’s no won-der many of us find the weekly supermarket shop a daunting task. Planning can take the worry out of that, so make a list of the foods you need before you hit the shops (and have a healthy snack before you head out too, to help limit any hungry ‘impulse’ buys). The perimeter of the supermarket is generally where you find foods from the core groups (fruit, vegetables, meats and alternatives, dairy and alternatives, and grains and cereals). These foods are also generally less processed and free of needless packaging, making them cheaper too.

4 Start the day off with a spring in

your stepLooking for a way to kick-start your day? Make some time in your morning routine for breakfast. Not only is it a way to ‘break the fast’ from dinner but it helps to boost your mood and concentration, and keeps those mid-morning hunger pains at bay.

After some suggestions to build your own breakfast? Start with a good-quality carbohy-drate such as oats, wholegrain cereal or toast. Next add foods high in fibre such as fruit and vegetables (chopped fruit, tomato, mushrooms or spinach are always a winner!). Add a protein source to help keep you fuller for longer (such as milk, yoghurt, cheese, nuts, eggs or baked beans).