Be Balanced, Be Original, Be Strong, Be Unique...

®
...Be BOSU ! Now At
 LAURA’S
LEAN
FUELING FITNESS.
USE CODE WIDERSTRONG &
RECEIVE 15% OFF YOUR ORDER.

STORE.MEYERNATURALFOODS.COM

N FED
IA
NEVER EVER
E TA R

A L W AY

ANTIBIOTICS
EG

V S
ADDED HORMONES
 POWER-UP
W I T H M U S C L E - B U I L D I N G 1 0 0 % W H E Y I S O L A T E.*

0g SUGAR 1g FAT
EACH SCOOP PROVIDES THE MUSCLE-BUILDING POWER OF:
PROTEIN CALORIES BCAAs
25g 120 5.5g
NEW
NO WHEY
CONCENTRATE NO ADDED
FILLERS

100% WHEY ISOLATE

Dymatize 100% Whey Isolate
Protein is simply muscle-building
fuel. If you want to crush your
fitness goals, start building muscle
or simply stay active and strong,
then Dymatize 100% Whey
Isolate is your perfect workout
partner. Whey protein isolate is the
choice of coaches, trainers and
fitness professionals worldwide
because of its superior quality,
smooth mixability and quick
digestion. No “chalky” taste to be
found here, 100% Whey Isolate
delivers crave-worthy flavor.

100% QUALITY ASSURED

BANNED SUBSTANCE TESTED
PRODUCED AT GMP
CERTIFIED FACILITIES

Learn about why Dymatize is the

ideal choice of protein at
DYMATIZE.COM

* 100% of the Protein is from Whey Protein Isolate.

In combination with resistance training.
© 2018 Dymatize Enterprises LLC. All Rights Reserved.
 Body Fat
oxygen Reduction
Formula
Editor-in-Chief Lara McGlashan
EDITORIAL
Copy Editor Jeannine Santiago

ART
Art Director Donna Giovannitti

PRODUCTION
Production Director Patrick Sternkopf

D I G I TA L & M A R K E T I N G
Consumer Marketing Director Collin Stewart
Online Editor Ashlee Davis
Email Marketing Manager Rebecca Schmidt
Digital Marketing Manager Rachel Schilling
Marketing Assistant Jennifer Johnson

ADVERTISING SALES
Associate Publisher BJ Ghiglione

CONTRIBUTORS
Ian Travis Barnard, Michael Berg, Erin Calderone,
Jenessa Connor, Donna Gast, Nancy J, Matthew Kadey,
Peter Lueders, Stephanie Main, SJ McShane,
Virginia Pelley, Jessie R. Shafer, Jill Schildhouse,
Cory Sorensen, Steven Stiefel, Alexa Uherek Specially Formulated to
Help Maintain Lean Muscle
Mass & Reduce Body Fat

President & CEO Andrew W. Clurman Save $2.00 online at:

Senior Vice President, Chief Financial Officer & Treasurer Michael Henry www.IrwinNaturals.com by entering
Chief Innovation Officer Jonathan Dorn coupon code: 013731
Executive Vice President of Operations Patricia B. Fox
Vice President, Controller Joseph Cohen

Vice President, General Manager Kim Paulsen
CLA LEAN BODY FAT REDUCTION
Vice President, Information Technology Nelson Saenz
SAVE $2EXPIRES: 04/30/19 MANUFACTURERS COUPON
Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases.
Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided
it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not
properly redeemed will be void and held. Reproduction by any party by any means is
expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny
reimbursement (due to misredemption activity) and/or request proof of purchase for
coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX
Oxygen is printed in the U.S.A. © 2019 by Cruz Bay Publishing, Inc. All rights reserved. Reproduction in whole or in part 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE.
without permission is strictly prohibited. The information in Oxygen is for educational purposes only. It’s not intended Not valid for mail order/websites. Retail only.
to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet,
supplement and/or exercise program.

OXYGEN, 5720 Flatiron Pkwy., Boulder, CO 80301. Toll Free: (800) 951-2259

Oxygen (USPS 015-783, ISSN 1095-7073) is published bimonthly by Cruz Bay Publishing, Inc., an Active Interest Media
company. Advertising and editorial oices at 5720 Flatiron Pkwy., Boulder, CO 80301. Periodicals postage paid at Boulder,
CO, and at additional mailing oices.

POSTMASTER: Send address changes to Oxygen, P.O. Box 37274, Boone, IA 50037-0274. Subscription rates in the United
States are one year $29.99. Canada: $44.99. Foreign: $59.99 (U.S. funds only). The publisher and editors will not be
responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped, self-addressed
return envelope. Vol. 21, No. 4. Printed in the United States by RR Donnelley, Strasburg, VA. Copyright © 2019 by Cruz Bay
Publishing, Inc. All rights reserved. This publication may not be reproduced, either in whole or part, in any form without
written permission from the publisher. To remove your name from promotional lists write to: These statements have not been evaluated by the Food & Drug Administration.
Oxygen, P.O. Box 37274, Boone, IA 50037-0274. This product is not intended to diagnose, treat, cure or prevent any disease.

Follow Us On...
contents
32 features
We Have a Winner!
Meet OC4 Cover Contest win-
ner Kayla Sanders! Read how
this new mom went from not
even being able to do one push-
up to running a half marathon
and ultimately landing the cover
of Oxygen magazine.
38
Honorable Mentions
There were so many amazing
OC4 athletes this year! Here
are ten more who deserve
recognition.
42
Primal Pump
This workout combining Animal
Flow and kettlebell movements
will stretch and strengthen you
from head to toe.
52
Your Refresher Course
No matter whether you’re new
to the gym or a seasoned trainee,
this overview of 10 pieces of
equipment and 10 workout
modalities will give you a great
starting point for 2019.
6 january / february 2019
JANUARY / FEBRUARY 2019
62
Life in the Fasting Lane
Intermittent fasting could be
your fast-track to fat loss.
Check out the latest research
on this hot-button topic and
see whether it might work
for you.
68
Frugal Fitness
Now hear this: Cancel your
gym membership. There are
better ways to spend your
get-fit dollars. Check out our
Oxy-approved gear, apparel
and tech that costs less than an
annual gym membership.
76
The Kick-Starter Meal Plan
Did you overindulge during the
holidays? Get back on track
with this nutritionist-designed
clean-eating program.
Cover and This Page Photos by Cory
Sorensen / Hair and Makeup by Nancy J /
Styling by Julia Perry / Sports Bra and
Shorts by Elisabetta Rogiani / Shoes
by Brooks
 Citrus fruits
may help
15 20 Form & Function
reduce cortisol
and blood
INHALE
Let Oxygen be your
They may be small but they
are important. Here are two
great moves to strengthen
pressure.

personal trainer. your rotator cuffs.

move
16 The Latest
Up-to-date news on exercise
physiology, workout trends
and notable events.
17 Mobility
Use this combination of three
fuel
23 Research Says
Nosh on the latest nutrition
news nuggets.
24 Replenish
Learn about the best and
worst foods for recovery

26
techniques to mobilize your and how to eat to beat
thoracic spine. soreness.

18 Quick Burn 26 Eat Smart

Train for symmetry and
balanced strength with this
one-dumbell workout.
Our RD answers your
questions on diet, nutrition
and performance.
29 One Food, Five Ways fit factor
Here are five reasons that
Freekeh is freaking great. 90 Future of Fitness
We hear from five of the

18
thrive
30 Mind & Body
Use these tips to stop the
cycle of self-sabotage.
31 Health
Research finds that your
breasts have their own
microbiome and that drink-
ing water could keep UTIs
at bay.
85
latest rising stars in fitness.
92 How She Fuels
Jen Widerstrom reveals the
truth about clean eating.
96 Spotlight
Former Ms. Bikini Olympia
Nathalia Melo now focuses on
fitness for new moms.
boost
97 Training
Including stability and bal-
ance training can enhance

EXHALE your performance and

physique goals.

transform 98 Inspire
on the cover 86 Wonder Women
Here are some things you
17 Moves to mobilize your midback
might not know about two-
18 The one-dumbbell workout time Figure Olympia champ
and Division I track star Erin
24 The best/worst foods for recovery Stern.
32 Meet OC4 winner Kayla Sanders
42 Get a primal pump
88 Success Story
See how Geri Helm changed
68 Better ways to spend your get-fit dollars her body and her life.
76 Kick-start your 2019 nutrition

oxyg enmag .co m 7

fit feed

oxygenmag.com
Hip THE
Fitness 20MINUTE
Use these MILITARY
five moves WORKOUT
to strengthen Army vet Cassie
the muscles Lynn Lambert,
surrounding NASM-CPT, shows
your knees just what it takes
and hips to to be a soldier with
train harder, this total-body
run faster workout.
and lift better.

Sign up for our

The Gut- free weekly
Hormone newsletter and
Connection have workouts and
Did you know that a nutrition tips sent
bacterial imbalance directly to your
in your gut can inbox.
cause estrogen
dominance? Megan
Rigby, DNP, explains.
SIGN UP

Photo by Cory Sorensen / Hair & Makeup: Nancy J / Sports Bra and Pants: Elisabetta Rogiani
TODAY AND
OVERCOME
OBSTACLES
GET FIT IN
Winning Recipes Ninja Warrior training
2019 WITH
OC4 Cover Contest winner Kayla is all the rage! Test KATIE CORIO'S
Sanders shares one of her favorite plant- your own ninja HEALTHY NEW
based eat-clean recipes. strength and agility
with this warrior YOU PLAN!
woman workout.

5 New Foods to Try Refresh Your

Sometimes it’s tricky deciding which foods are fads
and which are fab. Certified trainer and nutritionist
Routine
See some of our favorite
Alexa Uherek, NASM-CSCS, FMS, shares her five moves in action from “Your
fave picks for 2019. 2019 Fitness Refresher
Course,” Page 52.

FOLLOW US ON TWITTER @oxygenmagazine JOIN US ON FACEBOOK facebook.com/oxygenmag HASHTAG US ON INSTAGRAM #oxygenmagazine

VISIT US ONLINE oxygenmag.com or youtube.com/oxymagazine VISIT US ON PINTEREST /oxygenmag EMAIL US editorial@oxygenmag.com

8 january / february 2019

 World’s Best Workout Gear!

“I don’t go to the “Schiek is “The most reliable “I’ve tried other “If you want to be the “Schiek helps me lift “You have to have the
gym without absolutely the workout partner I’ve brands of lifting best, you gotta wear harder, smarter, best gear to help you
wearing Schiek!” BEST of the BEST! ever had: my Schiek accessories but there the best” & safely. I never train reach your full potential,
Inah Michelle, Topnotch quality gear! I never train is no comparison, Angelica Teixeira, without them!” this is why I use Schiek!”
IFPA Bikini Pro and workmanship!” without it!” Schiek is THE BEST!” 2x Ms. Bikini Jenna Renee Webb, Tia-Clair Toomey,
Christi Hammers, Lindsay Emery, Latorya Watts, International & Professional 2x Fittest Woman
NPC Bikini Athlete IFBB Bikini Pro 2x Ms Figure Olympia 2x Ms. Bikini Olympia Fitness Model on Earth
Contoured Lifting Belt Platinum Workout Gloves Patented
• Patented conical shape. Series “Easy-Off Fins”
• Patented hip and rib contour. • Patented FINS for easy removal
Model 540 • Washable, non-bleeding.
• Two-year warranty
With wrist wraps • One-year warranty.
• 2000 (4”width) - $49.95 • Durable non-slip padded palm and thumb.
$39.95
• 2004 (4.75” width) - $54.95 • 3/4 finger length.
• 2006 (6” width) - $59.95 Available in Model 520 • Made of durable Amara synthetic leather.
Black or Pink Women’s • Gel padding.
$34.95
Red Black
Schiek Ankle Straps Ultimate Grip Deluxe
• Perfect for cable • Great for Pushing &
Royal Blue Navy
machine workouts Pulling Exercises Lifting Straps Blue
• 4mm Rubberized • Straps & wrist Model 1000-DLS
• 5mm neoprene for a Dowel Strap
Pink Neon Yellow Non-Slip Grip support all in one.
comfortable strap • Available with 11” Quick & easy to use!
• Sturdy Wrist
• Superior hook & Support straps or 6” lock-on Green
Stars ‘n Stripes Burgundy loop closure • Protects Hands dowel strap.
• Sold in Pairs from Fatigue • Available in Black,
• Available in: Black, and Calluses Blue, Green, Pink Model
Purple Orange • $39.95 per pair & Red Pink
Red, Royal Blue, Pink 1000-PLS
& Yellow • Available in • $24.95. 11” Strap
• $24.95 Black, Blue,
Camo Green
Pink & Red
Red

Wrist Wraps 3” Wide Heavyweight Cotton Elastic Schiek Rx Cross Training

Schiek Line Black Line Knee Sleeves
12” Wrist Wraps......$17.95 $19.95
• Made of 5mm PLUSH neoprene
24” Wrist Wraps......$22.95 $24.95 for Superior Comfort and
Schiek Line Black Line
Blue Line Pink Line Amazing Support!
12” Wrist Wraps......$22.95 $19.95 • Available in Black or Hot Pink
• $44.95 per pair
18” Wrist Wraps......$24.95
Blue Line Pink Line 24” Wrist Wraps......$27.95

Remember, You Get What You Pay For!

Like us on: Follow us on:
920 • 426 • 2676 800 • 772 • 4435 FAX: 920 • 426 • 2691
schiek.com • info@schiek.com • Call for a dealer near you

Don’t hit
refresh
t seems silly that people put so much pressure
on themselves starting January 1 to “finally get in
shape.” Why is January 1 such a magic number?
Why not January 6 or April 11 or even October
24? In truth, any time of year is the perfect time to get
fit and healthy — as long as you are fully committed
and ready to do it.
Here’s the thing: Lots of people make false
promises to themselves around New Year’s because
they feel like they should — it’s time to make a fresh
start, right? Not necessarily. Maybe in January or
February or even March you’re not ready to make
it happen. Maybe you lost your job or got pregnant
or have an injury, and it’s simply not the right time
for you mentally or physically to take on such a
challenge. Trying to force yourself to stick to an empty
commitment made exclusively out of obligation is
futile, and you’re pretty much guaranteed to fail.
However, those
same things that
deter some are
the perfect storm
for others. Maybe
because you lost your
job or are pregnant
or have an injury,
you feel like it’s
the perfect time to
exercise. You know it
will alleviate stress,
mitigate anxiety,
prevent unnecessary
baby-weight gain,
and help rehab and heal your injury, and you are 100
percent ready mentally and physically to make that
commitment. In this scenario, you are set up for success
because you made this decision based on your own
internal barometer and are ready to go immediately,
regardless of the number on the calendar.
So whether it’s January 1, June 8 or December 10,
any day is the perfect day to make the decision to get
healthy and happy — as long as you do it on your
own terms.
Photo by Kimberly Metz
Lara McGlashan
Editor-in-Chief
@LaraOxyEditor
@LaraFitnessEditor
editor's note
1ChocZero Dark Chocolate Bark
My
Obsessed-
This keto-approved treat uses a special monk-fruit
formula that adds just enough sweetness without the
sugar. It’s also gluten- and soy-free and contains no gut-
With bloating sugar alcohols! Bonus: The company ethically
sources its cocoa and uses non-GMO ingredients.
List choczero.com, $7
2Swiss Diamond XD Skillet
My glass-top electric stove is a pain in the a--. Not only
does it cook unevenly, but it also warps every single pan
I have ever bought. Not this one! Its cast-aluminum body
won’t warp, and it has a PFOA-free, diamond-infused
coating that is manufactured using an eco-friendly process.
swissdiamond.com, $180
3NestLock Containers
Food storage containers hog up precious cabinet space,
and actually finding a base and a lid that match is an
Instagram-worthy event. These color-coded NestLock
containers solve such first-world woes with five bases
that fit neatly inside one another and leakproof lids that
clip together for space-saving storage.
josephjoseph.com, $30 (10 piece)
4Reebok Trilux Run
Though I have been using these shoes for lifting, they are
actually meant for running — with good reason: They are
lightweight, cushiony and stretchy, and they have that
sock-like feel I have come to love. Plus, they’re super cute!
reebook.com, $80
5OOmg Boots
I wear my OOfos flip-flops all day, every day in the
summer, and now it has come out with fabulously cushy
boots — perfect for the sloppy New England weather!
These boots have the same patented recovery foot-bed
technology as the sandals, and they are water-resistant
and are easily folded up and packed into a suitcase.
oofos.com, $200
6
Leaner Creamer French Vanilla
I love my morning cofee just a little bit more now
with this super-tasty, nondairy creamer. It’s made
from natural coconut oil, is sugar- and gluten-free,
and contains no hydrogenated soybean oil, no high-
fructose corn syrup and no artificial colors or flavors.
leanercreamer.com, $15
 inbox LETTERS

Regular Reader Love
I have been reading Oxygen for years, and
I love the recent changes. The mag went
downhill some time ago, so I took a hiatus
for a while. But I recently started buying it
again. Great job! Love the “new” Oxygen!
— CATHY, VIA FACEBOOK
I fell in love with Oxygen the very first issue I
ever read in 2006. Finally, a fitness magazine
that focused on weight training and clean
eating! Sure, I like fashion and makeup, but
this is what I had been missing in my life.
You never disappoint!
— GINJANINJAFITNESS, VIA IG
Motivational Masters
I have just picked up the latest issue of Oxygen,
and it is very informative. I appreciate the
science-based information you give with
respect to nutrition and functional training. I
only came to weight training two years ago at
age 54; my menopausal years pushed me to
change my life. A trainer helped me shed fat
and build muscle — even at my “advanced”
age! — and I now
work as a boot-camp
coach, am working
toward my personal
training certification
and am training for
a figure show. I am
a firm believer that
we should embrace
our age with gusto
and work toward
a healthy, active life as we get older. The
alternative is so much worse.
— STEPHANIE, VIA EMAIL
Editor’s Note: I LOVE my masters ath-
letes! You prove time and again that age
is only a number and that fitness is for-
ever. Keep up the great work, Stephanie
— and all of you other fit-over-40/50-
and-beyond athletes. You guys inspire
me every day!

I’m not the kind of person to write in to maga-

zines, but I just had to tell you how impressed
I was with the September/October 2018
issue. I’ve always liked the magazine and
the workouts but sometimes thought it was
a little light on other quality content. Not so
anymore! I’m loving practically every article;
they’re all interesting and meaningful to me
as a fitness professional. Please keep it up!
— ALEXIS, VIA EMAIL

Request for First Responders

I love your magazine! And I would love to see
a feature on first responders. I have been a
police oicer for almost 14 years, and I teach
defensive tactics at the police academy. Our
kind of training could be very relatable to
women working full time who want to main-
tain a fit lifestyle.
— BLUELINE_BEAUTY, VIA IG

Editor’s Note: We were just talking about

doing something with first responders and/
or military servicewomen for an upcom-
ing issue or even an SIP. We will definitely
reach out if the conversation continues! All content submitted to Oxygen will be
considered for publication.
We reserve the right to edit for length and clarity.

SJ McShane,
CPT, CN, SLMT
Author of “Eat to Beat
Soreness,” Page 24
After losing 30 pounds 14
years ago, SJ McShane
committed to fitness
for life. She became a
personal trainer, blogger
and author and has been
at it for eight years. “I love
to write about things that
are inspiring, informative
and that help others learn
or grow,” she says.
Gym-side, McShane
loves high-intensity
interval training such as
sprints and trail running
and is proud to have
improved her pull-ups.
There is one move she
still finds loathsome,
however: “I hate dips!”
she says, laughing. “I don’t
like admitting it because it
means I have a muscular
weakness, but I hate dips.
There, I said it!”
Alexa Uherek,
NSCA-CSCS, FMS
Writer and creator of
“The Kick-Starter Meal
Plan,” Page 76
A family illness inspired
Alexa Uherek to get into
nutrition. “My dad has
a serious autoimmune
disease, and when
his symptoms started
getting worse, he
began researching and
changing his diet, which
then sparked my interest,”
she says. “I dug a little
deeper and got hooked.
Nutrition is so complex,
and I am always learning
something.”
Outside the kitchen,
Uherek does Tabatas as
her workout of choice.
“But I also love functional
fitness for longevity and
injury prevention,” she
says. “I want to be able to
exercise until I’m 80!”
contributors
Chellana Dinsmore,
NASM-CPT, PNL1, CISSN
Model for “Primal Pump,”
Page 42
Not surprisingly, Chellana
Dinsmore had no problem
executing the Animal Flow
moves she modeled for
“Primal Pump.” “I was as
Al
a professional dancer
ex
for more than 14 years
aU
and danced for the NFL,
h u re k
NBA, Disney and of-
e
n
ha
Broadway,” she says. SJ M cS
Dinsmore transitioned
into fitness after chronic
injuries plagued her in
C h ella n a Din s
college, shifting her focus m
or
to sports medicine. “I then e
created a group fitness
format combining my
passion for dance and
fitness called Dancer’s
Physique.”
These days, she is
also setting a good
example for her son.
“Max is active and very
competitive like his
parents. Monkey see,
monkey do!”
 WHY NOT YOU?
Ever dream of becoming a personal trainer?
Turn your dreams into reality with ISSA education.

Meet Madison

“Becoming an ISSA Corrective Exercise Specialist has improved my

professional and personal life in so many ways. I am now able to
help a much wider range of people from all walks of life. I now
help clients restore mobility to a new degree and live life pain
free. Taking this course has also impacted me on a personal level
as I have been able to add this extensive knowledge into my
own routines. I have also had the opportunity to spread my
knowledge to my employers and the entire personal training
team at The Fitness Junction. We now help even more
people with mobility by creating a group fitness class based
on the extensive knowledge I obtained from this course.
I highly recommend ISSA to all people looking to make
training a career and really start changing lives.”

hy
rap
Madison Schnarr, ISSA Corrective Exercise Specialist

tog
www.beamfitness.ca

Pho
ing
Watl
Jamie
The ISSA Your Trusted Source for Fitness Education Since 1988
ISSA’s nationally accredited distance education programs provide the education you
need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certification
courses even higher and earn an Associate’s Degree in Exercise Science with an Emphasis
in Personal Training. TA, MyCAA, and GI Bill approved.
ISSA • 1015 Mark Ave • Carpinteria, CA 93013

ACCREDITED PROGRAMS METHODS OF STUDY

Personal Trainer SELF-PACED: Study at home at your
own pace
Nutrition
GUIDED STUDY: Structured study
Bodybuilding
track with virtual classroom and
Corrective Exercise lecture series
Strength and Conditioning DEGREE TRACK: 10-week
Group Fitness undergraduate online course with
Exercise Therapy weekly lectures, dedicated professor,
and guided classroom discussion
Youth Fitness
Senior Fitness
Associate’s Degree in Exercise Science
with an Emphasis in Personal Training

call1.800.892.4772 • 1.805.745.8111 (intl)

or visit ISSAoxygen.com mention oxy1901
 inhale
PREPARE
LET
OXYGEN
BE YOUR
PERSONAL
TRAINER

FOR BATTLE MOVE 16

Battle-rope training FUEL 23
demands more
oxygen and elevates THRIVE 30
post-exercise oxygen
consumption more
than traditional
training, according
to Onnit Academy.
Read more about
this versatile
training tool on
Page 56!

oxyg enmag .co m 15

move THE LATEST By Lara McGlashan, MFA, CPT

Check out
our Oxygen-
recommended Can you
fitness trackers
on Page 73! think
yourself
slim?
Research says yes.
According to a study from
the University of Plymouth
and Queensland
University, weight loss
can be boosted by five
times with the use of a
mental technique known
as functional imagery
training (FIT). FIT makes
use of multi-sensory
imagery, teaching clients
how to come up with their
own mental pictures of
what change might look
and feel like to them and
how it might be achieved
and maintained. Using
FIT gave people the
confidence to achieve
their goals, which
researchers believe is
because mental imagery
is more emotionally
charged than other types
of thought.

Trackers —Trending in 2019

According to the American College of Sports Medicine, the No. 1
fitness trend for 2019 is the use of fitness trackers, smartwatches
and other wearables.

2
SLEEP AND YOUR CELLS
In a new study published in
The number of minutes
of high-intensity interval Waste not,
Science Advances, researchers
training needed to
alter mitochondrial
want not
A study published in Scientific
found that just one lost night function for the better,
Reports found that a lack
of sleep had a tissue-specific according to research
of muscle stimulus leads to
published in the American
impact on the regulation of Journal of Physiology –
a buildup of inadequately
metabolism. Not only did it Regulatory, Integrative and
processed proteins in your
negatively impact a cell’s clock Comparative Physiology. cells, leading to muscle
weakness and wasting.
genes — those that control your All exercise helps create
Researches warn that this
new mitochondria,
circadian rhythm — but fat cells improves the function of is typical of the elderly but
also increased their capacity existing mitochondria and also those who sit for long
to store fat and muscle cells helps lower the risk of periods, either at work
were broken down by the body chronic disease, but you’d or at leisure. Fortunately,
daily exercise facilitates the
for fuel. Keep your fat-loss and have to do 30 minutes
elimination of these proteins,
of moderate-intensity
muscle-gaining goals on aerobic exercise to garner which, if not removed, can
track by maintaining a the same benefits of just become toxic and contribute
consistent bedtime routine. two minutes of HIIT. to cell impairment and death.

16 january / february 2019

 By Stephanie Main, NASM-CPT, CF-L2, CF Mobility, RYT 500
Mobilize your midback
Use these
three stretching
techniques to
improve form,
strength and
performance.
he health and mobil-
ity of your thoracic
spine is integral to
spinal and shoulder
function, and ignoring this area
could negatively affect perfor-
mance, strength and posture,
and could even add pressure
to your lower back, resulting in
pain and discomfort.
Using several stretching
techniques in the same ses-
sion is a great way to improve
overall thoracic mobility. Start
with some dynamic exercises
to naturally warm your body
Photos by Cory Serensen / Model: Erin Gales / Hair & Makeup: Donna Gast / Top and Leggings: Reebok / Shoes: Vionic
and slowly and safely increase
your range of motion. Follow
those with some foam-rolling
moves to further increase your
range of motion, and wrap
things up with a static stretch
to lengthen your muscles.
Though static stretching pre-
workout is not advisable in
all instances, you can use it
to help reinforce proper posi-
tion without reducing power
or strength if you’re training
exercises like pull-ups, over-
head presses, weighted squats
or deadlifts. Yes, static stretch-
ing does lengthen your back
muscles, but you use those
muscles to stabilize rather
than to create power so your
lifts will not be compromised.
This mobility sequence
uses all three stretching
techniques to quickly and
effectively improve flexion,
extension and rotation in
your thoracic spine. It only
takes about 10 minutes and
can be done preworkout or
postworkout.
move MOBILITY
MOOSE ANTLER
Dynamic Mobility | 2 sets of 6 on each side
Kneel on the floor with your toes touching and your
knees spread slightly apart. Push your hips back over
your heels as you reach both arms forward (Child’s
Pose). Keep your left arm extended as you bend your
right elbow, bringing your thumb to your right ear.
Slowly draw your right elbow up as you rotate your
chest open. Pause briefly, then return to the start.
CAT/COW
Dynamic Mobility | 10 reps of each pose
Get onto all fours with your hands underneath your
shoulders and your knees underneath your hips.
Draw your tailbone up, and pull your shoulder blades
together as you drop your belly toward the floor, arch
your back and lift your chin for the sky (Cow). Then
draw your chin to your chest, tuck your tailbone under
and press down firmly into your palms to widen your
back and round your spine (Cat). Move smoothly and
slowly between the poses
FLOOR ANGEL
Foam Roller | 15 reps
Lie faceup on top of the foam roller with your knees
bent and feet flat on the floor. Position the roller
vertically and directly underneath your spine, neck
and head. Extend your arms along your sides with
your palms up, reaching your fingers for your feet.
Slowly trace your fingers along the floor (or as
close as you can get) as you raise your arms in a
smooth arc until they come overhead, then slowly
return to the start.
LOWERBACK EXTENSION
Foam Roller | 90 seconds each side
Sit with your knees bent and your feet flat on the floor,
and position the foam roller horizontally behind you.
Lean back and then roll down along the roller until it
is under your lower back. Place your right arm on the
floor and turn slightly to the right, rolling slowly back
and forth to massage the muscles.
THREAD THE NEEDLE Use foam rolling
Static Stretch | 30 to 60 seconds each side and dynamic and
Get on all fours with your hands underneath your static stretching to
shoulders and your knees underneath your hips. fully mobilize your
thoracic spine.
Thread your left arm underneath your body, palm
up, and bend your right elbow as you lower down
onto your left shoulder. Keep your hips over your
knees as you press into your right palm and slowly
open your torso to the right side. Hold and breathe
when you feel a deep stretch between your
shoulder blades and along your back.
oxyg enmag .co m 17
move QUICK BURN

Body in balance
Train for symmetry and strength with this 15-minute one-dumbbell workout.

hether the gym is a zoo or you’re training at home, it’s THE ONEDUMBBELL WORKOUT
always good to have a total-body workout like this in your Do three rounds of the below workout. Rest
pocket: It can be done in a small square of space, and all you 30 seconds between rounds.
need is a single, solitary dumbbell.
“Doing a workout with one dumbbell allows you to do unilateral move- 12 Sumo Squats
ments — those that use a single arm or a single leg,” says Samantha Lusk, 8 Arnold Presses (right arm)
CF-L1 and owner of Strange CrossFit in North Hollywood, California.
8 Arnold Presses (left arm)
“Unilateral movements prevent your body from compensating with the
stronger side, forcing you to use both sides of the body equally. This helps 6 Suitcase Lunges (each arm)
isolate and correct muscle imbalances and requires you to utilize your core 8 Sit-Ups to Presses
muscles more than you would with bilateral exercises.”
12 Half-Burpees Over Dumbbell
Choose a dumbbell with which you can complete all five moves, then
use Lusk’s workout anytime, anywhere.

Training each
side individually
promotes
symmetry and
helps prevent
injury.

SUMO SQUAT
Hold a dumbbell with both hands in front of you and
stand with your feet outside shoulder-width apart,
toes turned out slightly. Keep your shoulders back as
you bend your knees and drop your glutes straight
down, lowering until your thighs come parallel to the
ground. Drive through your heels to return to the start.
Trainer tip: As you stand, squeeze your glutes and
push your hips forward just a little for extra glute work.
ARNOLD PRESS
Hold a dumbbell in one hand at shoulder
height with your palm facing your shoulder,
elbow down, and extend your other arm out
to the side at shoulder height. Stand with
your feet hip-width apart, knees slightly bent
and core braced. Press the dumbbell straight
up over your shoulder, rotating your wrist so
that at the top, your palm is facing forward.
Reverse these steps to return to the start.
Trainer tip: Keep your core engaged and
your rib cage tucked in (not flared) to keep
your spine aligned and protect your back.

18 january / february 2019

 By Lara McGlashan, MFA, CPT

SUITCASE LUNGE
Hold a dumbbell in one hand at
your side, palm facing inward.
Take a big step forward with one
leg, then bend both knees to lunge
straight down toward the floor.
When your rear knee “kisses” the
ground, push of your rear foot to
bring your legs together as you
stand. Continue moving forward,
alternating legs.
Trainer tip: Keep your hips and
shoulders square throughout; don’t
lean or twist toward or away from
the weight as you lunge.

SITUP TO PRESS
Lie faceup with your knees bent, feet
flat on the floor, and hold a dumbbell
with both hands at your chest. Curl
your head, shoulders and torso of
the floor, and as you sit up tall, extend
your arms and press the dumbbell
Photos by Cory Sorensen / Model: Samantha Lusk / Hair & Makeup: Donna Gast / Sports Bra: Reebok / Leggings: Crane & Lion / Shoes: Reebok

straight up overhead. Reverse these

steps to return to the start.
Trainer tip: Sit up all the way so your
chest is close to your quads and
extend your elbows completely to
press the weight overhead.

HALFBURPEE OVER DUMBBELL

Place the dumbbell on the floor and stand to one side of it, feet hip-width apart, arms at
your sides. Crouch and place your hands on the floor, then jump your feet behind you into
plank. Bend your elbows and lower into a push-up, then extend back up to plank. Jump
your feet underneath you, and as you stand, leap laterally over the dumbbell, landing
softly on the other side. Drop right into your next rep and continue, alternating sides.
Trainer tip: If you’re going for speed, keep your feet together on the jump, and stay low
and compact.

oxyg enmag .co m 19

 move FORM  FUNCTION

Tiny but mighty

Training your rotator cuf isn’t just for injury
prevention — it also can give your upper back
definition and help improve pressing and pulling
strength as well as deceleration capacity.

FORM: SINGLEARM
STRAIGHTARM BAND
PULLDOWN
Four little muscles make up the rotator
cuff that surrounds each scapula: the
supraspinatus, infraspinatus and teres minor
on the posterior, and the subscapularis on
the anterior. Though the prime movers for
shoulder extension are actually the teres major
and larger back muscles, the infraspinatus
and teres minor help keep the head of the
humerus in place as you move your arm down
past your torso. Straight-arm pulldowns train
this action without the assistance of your
biceps and will give you killer definition on
either side of your racer-back tank.

Anchor a resistance band at shoulder height

or slightly above, and stand with your feet hip-
width apart facing the anchor. Keep your knees
slightly bent and your core engaged to avoid
tipping forward or using momentum.

Hold one handle with your palm down and your

arm at shoulder height, then step away from the For
optimal results,
anchor. A band provides variable resistance, train your rotator-
meaning there is less tension at the top than at the cuff muscles for
end range of motion, so play with your distance endurance and
control with lighter
from the anchor to find that sweet spot. loads, higher reps
and controlled
Keeping your arm straight, pull it down and back tempos.
until it comes just past your torso but not so far that
your shoulder and scapula tip forward, which
allows internal rotators like your pecs to assist and
detracts from the work of the rotator cuf.

Hold the peak contraction for one to two

seconds, then release slowly back to the start
and try to establish a mind-to-muscle link in the
area right behind your armpit. Use your other SAMPLE FORM ROTATORCUFF WORKOUT
hand to lightly tap this area if you’re having Exercise Sets Reps Weight Rest
trouble finding the connection.
Pull-Up 3-4 as many as possible bodyweight 60-90 seconds
This move primes your rotator cuf for Cable Row 3-4 8-12 moderate 60-90 seconds
stabilization, and one to two easy sets can Single-Arm Lat Pulldown 3 8-12 moderate 30-60 seconds
be done before bigger moves like rows and
Band Reverse Flye 3 8-12 bodyweight 60-90 seconds
presses. But if you’re really trying to target a
weak spot, save your more intense sets for the Single-Arm Straight-Arm 3-4 10-15 light-moderate 30-60 seconds
end of your workout. Band Pulldown

20 january / february 2019

 By Erin Calderone, MS, CPT, GFI

FUNCTION: STABILITY
BALL WIDE ROW
AND ROTATION
The ability to control the eccentric phase
of internal rotation is a very important
rotator-cuff function. Imagine a tennis
player letting her arm whip around
as she serves the ball. The rotator
cuff has to decelerate her arm after
Photos by Ian Travis Barnard / Model: Alyssa Coyne / Makeup: Bianca Corso / Hair: Jordan Porter / Top: Lorna Jane / Leggings: Reebok / Shoes: Reebok
Lie facedown with your belly on a stability
ball and your toes positioned outside
shoulder width for balance. Brace your core
and squeeze your glutes to maintain control
of the ball, which will want to roll around
underneath you.
The goal is to teach these tiny rotator-cuf
muscles how to resist and control eccentric
forces without too much stress, so use a light
Holding your elbows in position, rotate your
arms to lift the weights in front of you beside
your ears until your forearms are parallel to
the floor. Avoid flexing and/or extending your
wrists. Keep them straight and locked, as if
delivering a punch, and move only at the
shoulder joint. Pause briefly and then lower
slowly back to the wide row position, then
back to the floor.

making contact with the ball, otherwise

her shoulder would fly right out of its
socket. Similarly, every time you throw
a medicine ball, flip a tire or do a
push-up, the rotator cuff governs all that
momentum and helps maintain control
of your shoulder. This move is similar to
a traditional internal/external rotation
exercise, but with the arm abducted
to 90 degrees, it performs the action
in a new range, helping stabilize your
shoulder and prevent injury.
set of weights. Take an overhand grasp on the
dumbbells on either side of the ball with your
palms facing rearward.
Keep your head neutral and your spine
aligned as you drive your elbows toward
the ceiling, squeezing your shoulder blades
together and lifting until your upper arms are
parallel to the floor and make 90-degree
angles at your elbows. If you feel any pressure
or pinching in your shoulders, lower your elbows
slightly to prevent the head of the humerus from
crushing those interior muscles and tendons.
The goal here is not to “feel the burn.” Fatigue
can cause your form to falter and put undue
stress on these small muscles, so quit while you
still have a couple of reps in the tank, rest and
then do another set when you’ve recovered.
You also can perform this movement
standing, starting with your elbows lifted
and your arms at 90 degrees. Try holding a
resistance band or cable and use multiple
angles to improve strength, endurance and
control in all planes of motion.

Strong rotator
cufs help
prevent injury
and help define
your back.

SAMPLE FUNCTION ROTATORCUFF WORKOUT

Exercise Sets Reps Weight Rest (seconds) Notes/Tempo
Wall Slide 2 5 30-60 Slow and controlled — press the backs of both
arms against the wall throughout
Push-Up Plus to 3 8 60-90 Slow and controlled
Downward Dog
Stability-Ball Wide Row 3 10-12 light 60-90 Slow — 2 counts up, 4 counts down; focus on
and Rotation the negative
TRX YTI’s 3 5 (each arm) 60-90 Moderate — don’t let momentum pull your arm
down on the negative
Kettlebell Windmill 2-3 5 (each arm) light-moderate 60-90 Slow and controlled

Use this workout to focus on shoulder function, or add one to two exercises into your movement prep for shoulder day.

oxyg enmag .co m 21

 SET YOUR GOALS THEN CRUSH THEM
THE “PERFECTLY ENGINEERED” STACK
TO CRUSH YOUR NEW YEAR GOALS.
Stack your supplements to support your intense
itness routine. Muscle needs protein, so start with ISO100®.
The legendary, award-winning, hydrolyzed whey protein isolate.
Then crush every workout with PreW.O.,™ the perfectly engineered
pre-workout designed to maximize your extreme training.
Recover like never before with the NEW All9 Amino,™ a delicious
way to get the full spectrum of 9 essential amino acids.
This is your year. Leave no goal uncrushed.†
ISO100 - Voted Isolate Protein of the Year 5 years in a row.**
PreW.O. - Voted 2018 Breakout Product of the Year.**

Find a retailer near you at DYMATIZE.COM

**Voted Isolate of the Year 2013-2017 on a leading USA online itness site. Voted Breakout Product of the Year 2013-2017 on a leading USA online itness site.
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

© 2018 Dymatize Enterprises LLC. All Rights Reserved.

By Jessie R. Shafer, RD
Hit the sack
for heart health
The next time you’re considering
an all-night Netflix binge, take
this to heart: Numerous heart-
related health risks are linked
to sleep deprivation, including
weight gain, insulin resistance,
Type 2 diabetes and high blood
pressure. What’s more, new
research published in the journal
Scientific Reports indicates that
when you go to bed is just as
important as the amount of sleep
you get and that consistency
MOVE TO REMEMBER
Need to memorize an upcoming presentation? Then get moving. According to
Japanese researchers, short bursts of mild exercise trigger an instant uptick in
areas of the brain that process memory. All you need to boost your brain power
is 10 to 30 minutes of low-key movement, such as relaxed, steady cycling on a
stationary bike or a leisurely walk outdoors.
fuel
Maintain
a regular
bedtime
to keep
your heart
happy.
is key: Study volunteers with
irregular bedtimes had higher
body mass index, blood sugar and
blood pressure, and they were
more likely to have a heart attack
or stroke in the following decade
than individuals who maintained
regular sleeping patterns.
Protect your heart by going to
bed at a consistent time, even on
the weekends, and aim for at
least seven uninterrupted hours
of sleep per night.
RESEARCH SAYS
Eating
gluten-free?
Beware at
restaurants
One-third of supposed
“gluten-free” restaurant
meals actually contain
trace levels of gluten,
according to a study
conducted by Columbia
University’s Celiac Disease
Center. More than 800
investigators performed
5,600 gluten tests in
restaurants over 18 months
and found that 27 percent
of breakfast meals and
35 percent of dinners
labeled gluten-free actually
contained gluten. For the 1
percent of Americans living
with celiac disease, this is
of concern because even
a tiny amount of gluten
can severely damage their
intestinal lining.
There are currently
no federal regulations
on gluten-free claims
in restaurants, so if you
have celiac disease or
are sensitive to gluten,
be vigilant when dining
out: Ask questions about
food preparation, and
consider bringing a gluten
sensor such as Nima ($289,
nimasensor.com) or EZ
Gluten test kits ($60 for a
five-pack, ezgluten.com).
oxyg enmag .co m 23
 fuel REPLENISH

Eat to beat soreness

Relief from sore muscles could be one meal away. Here, we reveal
the best and worst foods for postworkout recovery.
Tart cherry juice
contains the same
anti-inflammatory
components as
over-the-counter
medications.

Why? Tart cherries contain anthocyanin, which

ailing your postworkout
nutrition is of utmost importance,
contains the same active enzymes as are found
in over-the-counter anti-inflammatory drugs,
SPEEDY
and eating the right things at the accelerating healing time. RECOVERY
right time can promote quicker Prevent
recovery, reduce muscle soreness, build lean muscle
and replenish lost glycogen. There is definitely a peck-
Try it: Drink 8 to 12 ounces of tart cherry juice
preworkout or postworkout.
inflammation
ing order when it comes to healing foods, and these and promote
below are among the best — and the worst — you Salmon recovery by
can eat to fuel your recovery. A study from the Clinical Journal of Sports Medicine
revealed that omega-3s — found in abundance in
choosing
HEALING HEROES salmon — markedly reduced perceived pain up foods such
Tart Cherries to 48 hours post-exercise. This is due in large part as salmon
Research published in The Scandinavian Journal
of Medicine & Science in Sports found that
to resolvins, metabolic byproducts of omega-3
breakdown that promote normal cellular function
and oatmeal
marathon runners who consumed 8 ounces of tart and reduce the inflammation that occurs as a result for your
cherry juice twice daily for five days before, on the of working out, explains Charles Serhan, Ph.D., DSc, postworkout
day of and 48 hours after a marathon experienced
less muscle damage, soreness, inflammation
director of the Center for Experimental Therapeutics
and Reperfusion Injury at Brigham and Women’s
fare.
and protein breakdown than those who did not. Hospital in Boston. Omega-3s also help keep the

24 january / february 2019


lining of your arteries smooth and clear, allowing
the maximal amount of oxygen- and nutrient-
rich blood to reach your recovering muscles.
Try it: Eat 4 ounces of salmon post-sweat
sesh to get 26 grams of protein and 5.5 grams
of quick-recovery fats.
Oatmeal
A study published in the European Journal
of Applied Physiology showed that oats
contain more than 20 polyphenols called
avenanthramides. According to The Journal
of Nutrition, these compounds, unique to
oats, have potent antioxidant properties that
help reduce inflammation in arterial cells,
lower cholesterol and promote vasodilation,
leading to better circulation and reduced blood
pressure. Avenanthramides also work topically
and are commonly found in soothing lotions to
reduce itching, rashes and other skin irritations.
Try it: Eat ½ cup of oatmeal postworkout and
choose the least-processed form you can find:
A study in the Journal of Agricultural and Food
Chemistry found that processing methods,
such as steaming and rolling (for rolled oats),
greatly reduced the avenanthramide content
of the product.
By SJ McShane, CPT, CN, SLMT
FOOD FAILURES
Deli Meat
Sodium nitrite is used to cure and preserve
deli meats, bacon and jerky, and according
to the American Medical Association, a
diet high in sodium nitrite may lead to
methemoglobinemia, a condition in which
your red blood cells cannot properly transport
oxygen, thereby slowing healing and recovery
time. Nitrites have also been linked to heart
disease, Alzheimer’s, diabetes and fatty liver
disease, and when heated, they can convert to
nitrosamines, molecules that have been shown
to cause cancer. In fact, multiple studies link
processed meat intake with an increased risk
of colorectal and pancreatic cancer.
Buy it: Opt for organic, low-sodium, nitrite-
free meats, or better yet — cook your own.
Also, filter your drinking water: According
to the Centers for Disease Control and
Prevention, nitrites from fertilizer can leach
into the public water supply.
Alcohol
Though you might see drinking as a fun Friday
night, your liver sees alcohol as a poison and
halts all other metabolic processes to eliminate
it — including fat metabolism: A study from The
American Journal of Clinical Nutrition showed
that consuming 24 grams of alcohol (about two
drinks) slowed fat metabolism by 73 percent!
Alcohol consumption was also associated with
a decrease in both lean body mass and growth
hormone production. And as for soreness, a
study out of New Zealand found that athletes
who ingested 1 gram of alcohol per kilogram
of bodyweight after weightlifting experienced
more soreness than those who consumed juice
postworkout.
Buy it: Opt for a low-cal mocktail that
contains no alcohol, or if you do imbibe, do so
in moderation.
Raw Veggies
After a workout, your body needs fuel, and
though veggies are loaded with vitamins and
minerals, they lack the macronutrients and
calories necessary for recovery, such as starchy
carbohydrates, fats and protein. Raw veggies
will also make you too full too fast, and you
won’t be able to eat the nutrients and calories
needed for optimal recovery after training.
Try it: Save your high-fiber, raw veggies for a
midday snack, or pair them with a lean protein,
a carb and a fat in a meal.
 fuel EAT SMART

Ask the Nutritionist

My New Year’s
resolution is to
reduce stress.
Are there any
foods I can
eat to help
with this?
Yes, certain
foods can
absolutely
help you keep
calm and carry on, such as a
bowl of warm oatmeal or a
hearty veggie-bean chili. As
your body digests the complex
carbs in these foods, the level of
tryptophan (which converts to
serotonin) in your blood rises,
leading to feelings of relaxation
and happiness.
Citrus fruits and vitamin-
C-rich produce such as red
bell peppers and berries also
can work in your favor: In
one study, people who took
vitamin C before a stressful
task experienced a quicker
return to normal of their cortisol
and blood pressure. And make
sure you’re getting plenty of
magnesium, which may help
reduce anxiety. Eat plenty of
almonds, spinach, avocado,
bananas, beans and even a
square of dark chocolate.

Three-
Ingredient
Soups
1 head cauliflower + 1 tbsp butter + 2 tbsp roasted chickpeas = Simple Cauliflower Soup
Chop and cook cauliflower in salted water until soft; remove and reserve water. Blend cauliflower until smooth, adding cooking water as needed.
Return to pot, heat with butter and top with chickpeas
Quick Bites

1 white onion + 32 oz canned black beans + ½ cup salsa verde = Quick Black Bean Soup
Chop and saute onions until soft. Add beans and liquid and salsa verde plus ½ cup water. Season with salt and black pepper.

1 butternut squash + 1 tbsp green curry paste + 1 can light coconut milk = Pumpkin Soup
Peel, seed and dice squash. Cook in salted water until soft; remove and reserve water. Blend until smooth, adding cooking water as needed.
Return to pot, heat with curry paste and coconut milk.

26 january / february 2019

 By Jessie R. Shafer, RD

SPOTLIGHT ON …
Nutrition
DHA of anti-inflammatory com- 3,000 milligrams of DHA daily myth
DOCOSAHEXAENOIC ACID, pounds that lower triglycerides for a week had 23 percent less
or DHA, is a type of omega-3 and increase high-density muscle soreness after doing BUSTIN’
fatty acid. Your body can lipoproteins (HDL). DHA is also biceps curls than the placebo True or False:
make a small amount of DHA the main omega-3 fat that group. Plant-based protein
from other fatty acids, but comprises your brain tissue (the Maximize your DHA ben- powders aren’t
for optimal levels, you need human brain is 60 percent fat), efits by eating two 8-ounce complete proteins
to consume it directly from and having enough DHA can servings of fatty fish each week, Mostly true.
foods such as salmon, tuna increase brain blood flow and or take an omega-3 supple- Single-ingredient
and anchovies or in supple- help prevent or slow Alzheimer’s ment that contains 200 to 500
plant products,
ment form. disease. Additionally, studies milligrams of DHA daily for
have shown that DHA supports
such as pea or
DHA is gangbusters at good health.
decreasing blood triglycerides post-exercise recovery because hemp protein,
and increasing “good” choles- of its anti-inflammatory efects: Eat two are not complete
terol by promoting the secretion In one study, 27 women taking 8-ounce serv- proteins on their
ings of fish per own — meaning
week for opti- they don’t contain
mal health. all nine essential
amino acids. For
instance, hemp,
chia, sunflower
seed, pumpkin
seed and brown
rice proteins are
low in the amino
acid lysine. But you
can round out your
amino spectrum
by simply adding
another source
of lysine such as
soy milk/powder,
quinoa or cooked
legumes such as
lentils or black
beans. Pea protein
is low in methionine,
but add in a little
spinach or spirulina
and you’re back on
the spectrum.

THE NUMBER OF ARTIFICIAL FLAVORS being phased out

by the U.S. Food and Drug Administration. The exiles (benzophenone,
ethyl acrylate, methyl eugenol, myrcene, pulegone, pyridine and
styrene) are synthetic additives used to infuse foods with flavors such as
cinnamon and mint. Their use has been linked to cancer in animal studies,
and though the FDA concluded that these chemicals are typically present in very
small amounts, a decades-old federal law stipulates that if a substance is found to
cause cancer in humans or animals, it cannot be used as a food additive.

oxyg enmag .co m 27

By Lara McGlashan, MFA, CPT fuel 1 FOOD, 5 WAYS

Freekeh Fuel up in modern times with this ancient supergrain.

Sub freekeh for

rice and get an
extra dose of
2. AS A GUT-FRIENDLY SALAD Freekeh contains resistant starch,
which is the prebiotic nosh of choice for your healthy gut bacteria.
fiber, protein,
glutamine and Prebiotics also help treat leaky gut syndrome, candida and irritable
prebiotics. bowel syndrome. Freekeh Salmon Salad: To a large bowl, add 2
cups cooked freekeh, 8 cups spinach, 1 large avocado (diced) and 1
large tomato (chopped). Top with 8 ounces cooked salmon fillets and
drizzle with olive oil and vinegar (to taste).

3. AS A HIGH-PRO VEGAN BOWL Step aside quinoa — freekeh has

twice the protein per serving, making it the ideal choice for plant-
based athletes. Freekeh-shly Good Breakfast Bowl: Cook 1 cup
freekeh according to package directions. Split into 2 bowls and top
with fresh fruit, pumpkin seeds, nut butter and cinnamon.

4. AS AN ENDURANCE-BOOSTING SIDE Freekeh is high in glutamic

acid, which helps synthesize glutamine, enhancing endurance and
strength. Righteous Rosemary Freekeh:* Add 1 cup cooked freekeh to
a bowl with ¼ cup chopped pecans, 1/8 cup chopped dried apricots,
1 tablespoon macadamia nut or avocado oil, 1 teaspoon finely
chopped fresh rosemary and 1/8 teaspoon salt. Mix well to combine.

5. AS A NUTRIENT-BOOSTED BAKED GOOD Freekeh is available

commercially as a flour and can be used in recipes in place of refined
flour products for added fiber, protein, antioxidants, calcium and iron.
Chocolate Freekeh Muins
1 cup cooked freekeh
½ cup freekeh or coconut flour
3 tsp baking powder
Freekeh (pronounced free-kah) has been around for a while. 2 cups unsweetened almond milk
This wheat variety is harvested while still green, then it’s toasted 2 eggs
and rubbed to reveal the young grains. As a result, it has an earthy, 1 tsp cinnamon
QXWW\DQGVOLJKWO\VPRN\ÁDYRUWKDWFDQEUHDWKHQHZOLIHLQWR\RXU 4 tbsp cocoa
KXPGUXPUHFLSHV+HUHDUHÀYHZD\VWRXVHWKLVVXSHUJUDLQWR 3 tbsp brown sugar
VXSHUFKDUJH\RXUPHDOSODQ pinch salt

1. AS A HIGH-FIBER RICE SUBSTITUTE Freekeh has three times

the amount of fiber as brown rice, and according to research
handful dark chocolate chips

published in the Journal of the American College of Nutrition,
increased fiber consumption helped people lose more weight
over the course of a year. Swap white or brown rice for freekeh in
casseroles, burritos, soups and pilafs.
Preheat oven to 375 F. Mix all ingredients in a bowl and pour into a
greased muin pan. Bake 20 to 22 minutes. Allow to cool.
*Recipe provided by Now Foods. For more great recipes like this, go
to nowfoods.com.

NOTE
Freekeh is not
gluten-free
because it is
essentially a
kind of wheat.

As a high-fiber rice As a gut-friendly As a high-pro vegan As an endurance- As a nutrient-boosted

substitute salad bowl boosting side baked good

oxyg enmag .co m 29

thrive MIND  BODY By Jill Schildhouse

Stop the self-sabotage

Use these techniques to reprogram your neural brain circuitry for success.

Deprogram your daily life. Most of the

time, you’re reacting to programming from
It’s valuable your past when faced with a situation, so
to see yourself the key to happiness is rejigging those poor
thoughts into rich thoughts. For example,
through someone perhaps people told you that you were too
else’s less-critical skinny or too fat as a kid. Today, instead of
eyes, especially saying “I hate my body,” say “I am grateful for
my health and am unique just as I am.”
in moments
of self-doubt. New you review. Ask someone you trust
for his or her best memory of you and how that
person remembers you at your best. It’s valuable
to see yourself through someone else’s less-
critical eyes, especially in moments of self-doubt.

Pinpoint a pattern. Sabotage is usually

because of an unconscious pattern that you
developed while growing up. Likely someone
hurt you or you had a profound experience that
now triggers you emotionally. “For instance, my
brother would not let me ride his motorcycle,
yet he taunted me daily that he would,” Thomas
says. “Until I realized this pattern, I would
often refuse the offerings of others due to the
unconscious fear of them not being given.” Pay
attention to the things you say to yourself. If
you hear yourself saying something negative or
self-defeating, choose in that moment to replace
it with a positive thought. Over time, you’ll
train your brain to turn negatives into positives
automatically.

Practice daily meditation. The first step

ew year or not, making a goal and seeing it through is
tricky business, and in some instances, you are your own
worst enemy when it comes to success.
“When your unconscious patterns hold you back
from having an appropriate emotional response, you sabotage your
own success,” says Rock Thomas, motivational speaker and author
of The Power of Your Identity: The Secret to Creating Lasting Change
(AuthorHouse, 2006). “This leads to a disempowered state and
results in a decision that does not take you closer to your desires
or goals.”
According to Thomas, success is an inside job, and your internal
dialogue has a lot to do with your circumstances. “Essentially,
thoughts become things,” Thomas says. “Most people think about
what they don’t want, and therefore that’s exactly what they attract
into their lives.”
Don’t despair, though — you can retrain your brain for the better
with these tips from Thomas.
to change is awareness, and carving out 10
minutes each day for meditation is great
for slowing down your mind’s chatter. Once
you’re able to focus, the answers to your questions and the solutions
to your problems will often come more easily.
Stop blaming your parents. Likely your parents downloaded their
own programming onto you, albeit unconsciously, so blame them all
you want for your issues, but ultimately you have to take responsibility
for your life as it is today. Once you’ve claimed ownership, then break
the cycle so it does not continue with your own children. “My father
never played ball with me, and it hurt my feelings,” Thomas says. “So I
decided to become the coach of my son’s soccer team.”
Watch your words. The words that follow the phrase “I am …” are
powerful, so avoid saying things like “I am a loser” or “I am unworthy.”
Instead, each morning and evening, say things that excite and
empower you versus things that hold you back. “Speak yourself into
your potential, otherwise you will keep living a self-fulfilling prophecy
that leads to negativity,” Thomas says.

30 january / february 2019

By Virginia Pelley
thrive HEALTH

Beware of
Your Beauty
Products

Many personal-care
products, such as shampoo,
moisturizers and sunscreen,
contain chemicals that may
alter reproductive hormones,
increasing the risk of breast
cancer, heart disease and
infertility, according to a
new study published in
Environmental International.
Consumer products often
contain parabens (anti-
microbial preservatives) and
More H2O = Fewer UTIs benzophenones (which filter UV
rays), and though they have been
ore than half of American women have experienced a bladder infec- studied separately quite a bit,
tion, or UTI. Of those, more than 25 percent will experience a second researchers believe that studying
infection within six months, and 44 to 77 will have a recurrence within these chemicals in combination
a year. If you’re one of these women, you know how desperately you do more accurately reflects a
not want another UTI, and your solution could be as simple as turning on your tap. person’s real-life exposure.
According to research, simply increasing your water intake could keep repeat infections “We saw that together, even
at bay. Study participants who normally drank less than 1.5 liters of fluids per day reduced low levels of these chemicals
their number of bladder infections by almost half just by drinking an additional six increased estrogen levels
8-ounce glasses of water a day. This fluid increase appears to reduce harmful bacteria and in healthy women, which is
makes it more diicult for that bacteria to attach to the bladder walls, causing infection. associated with some forms
Remind yourself to drink more water by setting an alarm on your phone or with an app. of breast cancer,” says Anna
Pollack, Ph.D., MPH, lead study
author and an epidemiologist at
George Mason University.
Though more research is
Boobie Bugs needed, Pollack advises women
Researchers have discovered that showed a tenfold increase of mammary to avoid these chemicals
similarly to your gut, your breasts have gland lactobacillus, which has been whenever possible. “Because
their own microbiome — a community shown to decrease breast cancer of the lack of clear labeling, it’s
of microorganisms that maintain the tumor growth, as well as more bile acid difficult to see what is exactly in
health of the surrounding tissue. And metabolites in their breast tissue, which each product,” Pollack continues.
just like your gut, the microbiome in may reduce breast cancer risk. “Also, making nontoxic or less-
your breasts also can be afected by This suggests that women might be toxic purchasing decisions can
diet. This has implications for breast able to boost their breast microbiome be expensive.” Perhaps, but
cancer prevention, according to a paper and prevent or at least lower their risk it could be worth the cost for
published in the journal Cell Reports: of breast cancer by eating a plant- optimal long-term health.
Female monkeys were fed either a based diet rich in antioxidants and For advice on what to buy
high-fat, “Western-style” diet or a plant- polyphenols, which includes lots of fruits, and what to avoid, check out
based Mediterranean diet for two and vegetables and legumes and healthy beacusehealth.org and
a half years. The plant-based monkeys fats such as olive oil, nuts and seeds. prhe.ucsf.edu/info.

oxyg enmag .co m 31

 BY LARA McGLASHAN, MFA, CPT
PHOTOGRAPHY BY CORY SORENSEN

WE HAVE A WINNER!
Mother, career woman and wife Kayla Sanders can now add “cover girl” to
her list of accolades. Here’s how this Oxygen Challenge 4 participant took
control of her health and completely transformed her body — and her life!

32 january / february 2019

Kayla Sanders
is the cover girl who almost
wasn’t. Even after training
and eating clean for 90
days, losing 45 pounds,
and getting compliments
left and right, she debated
about submitting her “after”
pictures. “We all have an
inner critic who instills you
with doubt, and I didn’t
know if I wanted to put
myself out there,” she says.
“Thankfully, I am surrounded
by a great tribe of women
who empower me because
I would not be on the cover
of this magazine otherwise.
I also have two little girls
looking up to me — Makena is
13 and Levi Grace is 17 months
— and here I am doubting
myself. They saw me working
hard, and then what kind of
example do I show them if
I don’t submit my photos?
I had to be bold for them as
well as for myself!”
“I AM NOT GOING TO SAY I AM BACK
TO WHERE I ONCE WAS BECAUSE
I AM BETTER THAN I ONCE WAS!”
THE HEART OF THE MATTER
Sanders had signed up for Oxygen challenges before, but she had never actually
completed one. But this time, she believed, was different: She had gained 60
pounds during her pregnancy, and because of her nutrition choices, she hadn’t lost
much of that weight, even with breast-feeding the baby. She was horrified by the
photos of herself and her body at Levi’s first birthday party, and one day at work,
she had a revelation.
“I am in cardiac surgery sales, and I see patients day in and day out who are on
the table having heart procedures,” she says. “There is so much we can control
with diet and exercise, and it dawned on me one day that I know better. I lost my
father to heart disease, and I knew that I could not be the person on that table!
Something had to shift, and I had to do better.”
HOMEBODY
Decision made, Sanders purchased The Oxygen Challenge 4 because it fit nicely
into her life. “With a full-time career, two kids and a husband, it can be a lot,” she
says. “I needed something that worked with my busy schedule and I could do
these workouts at home.”
Sanders woke up at 4 a.m. every morning to exercise. However, it was not easy:
In the beginning, she could not do a single push-up, running was uncomfortable
and, as she puts it, everything jiggled. “In addition, I had had a C-section and I
felt like my body was disconnected after that,” she says. “But slowly, over time, I
gained momentum, and as you gain momentum, you start to do more and more.
Now I am not even going to say I am back to where I once was because I am better
than I once was!”
Sanders can now crank out push-ups with ease and even worked her way up to
running a half marathon. “I would never have thought I would do anything like
that, and I used to think marathon runners were crazy!” Sanders says. “But the
race was on the last day of the Challenge, and that last mile I almost started crying
because I remembered how hard running was when I started and here I was run-
ning 13 miles.”
SHARED STRENGTH
Aside from improved physical strength, Sanders is also the strongest she has ever
been mentally. “Now I feel like I can do and accomplish anything I set my mind
to,” she says. “My performance
Styling: Julia Perry / Hair & Makeup: Nancy J / Sports Bra: Lululemon / Leggings: Elisabetta Rogiani
in other areas of my life changed
because I feel so great, and these
days, working out five to six days
a week is a nonnegotiable. I can’t
be the best Kayla, the best mom,
the best wife or the best employee
when I don’t get that time.”
Like any true athlete, Sanders
has set herself some future goals. “I
would like to run a full marathon at
some point, I would like to continue
to grow more muscle mass and
maintain my eating plan, which
is more of a plant-based focus
with fish,” she says. “I also want to
inspire other women. I have people
come up to me all the time and ask
how I did it. I am blessed to have
been chosen for the cover, and I
don’t want to take that platform
and do nothing with it. We all just
want to be our best, and for me to
be able to share my story with oth-
ers and see other women thrive
makes me feel good.”
 Kayla
Sanders
BIRTH DATE MARCH 10, 1987
HOMETOWN NASHVILLE, TENNESSEE
OCCUPATION CARDIAC SURGERY SALES
HEIGHT 5’6”
PREVIOUS WEIGHT 180
CURRENT WEIGHT 135
IG KAYLABSANDERS
FB KAYLASANDERS
Sports Bra and Leggings: Chill by Will

oxyg enmag .co m 35

“I AM NOT
ONLY THE
STRONGEST
I HAVE
EVER BEEN
PHYSICALLY
BUT ALSO THE
STRONGEST
I HAVE
EVER BEEN
MENTALLY.”
COVER GIRL QA Clean Eats
Kayla Sanders followed a more plant-based nutrition
Oxygen: I hear you used to do program to fuel her transformation. Here are two of
pageants? her favorite clean-eating recipes.
Kayla Sanders: Yes. I started when I was
16, which is kind of late, but I am one of five kids and I
needed a way to pay for college. No one other than my YUMMY KALE ASIAN SALMON
mom had graduated from college in my family, and I
was like, I have to figure out a way to get to school. I won
SALAD WITH
a fair pageant and then I went into the Miss America FRESH LEMON MAKES 4 Servings
Organization because they give scholarship money. I DRESSING
came in third runner-up for Miss Tennessee, and even INGREDIENTS
though I didn’t make it to Miss America, I was able to 2 lb salmon fillets
MAKES 4 Servings
make it through college debt-free. ¼ cup honey
INGREDIENTS 3 cloves garlic, minced
O: What was your talent? SALAD 2 tbsp reduced-sodium soy
KS: I was a singer — well, I still am but now 5 cups kale, chopped sauce
just in church! 1 tbsp seasoned rice vinegar
2 tsp olive oil
1⁄8 tsp salt 1 tbsp coconut oil
O: What kind of workouts 1 tbsp freshly grated ginger
½ cup sliced almonds
did you do to get in shape for ½ cup cheddar or feta cheese, 1 tsp Sriracha, optional
the pageants? optional freshly ground black pepper,
KS: I was physically fit but not the way I am now. ¼ cup dried cranberries to taste
For pageants, I would have a deadline and I would
2 cups broccoli, chopped 2 green onions, thinly sliced
have to shed some pounds really quickly. I would
½ cup shredded carrots pinch sesame seeds
work out like two or three times a day and do a
crazy crash diet. Then of course, I would gain all ¼ cup red onions, diced
that weight back, so it was pretty unhealthy. DIRECTIONS
LEMON DRESSING Preheat oven to 375 F. Line
O: What is your advice for people ¼ cup olive oil a baking sheet with foil. In a
struggling to stick to a program? 2 tbsp fresh lemon juice small bowl, whisk together
KS: You have to find something you are going 2 tbsp red wine vinegar honey, garlic, soy sauce, rice
to do, that you like doing and that is a part of your 1 tbsp Dijon mustard vinegar, coconut oil, ginger,
lifestyle. You can’t do a crash diet because that is Sriracha (if using) and pepper
1 clove garlic, minced
not sustainable. You have to incorporate fitness and (to taste). Place salmon on
½ tsp dried oregano
nutrition into your day-to-day life.
¼ tsp salt prepared baking sheet and
1⁄8 tsp ground black pepper fold up all 4 sides of foil to
O: Did your family participate in 1 tsp honey or sugar, plus make a packet. Spoon honey
your transformation? more to taste mixture over salmon, then
KS: Everyone was very involved. My husband fold foil overtop of salmon
started to eat a little bit better, and he has been and seal packet closed. Bake
working out more. I would strap my 17-month- INSTRUCTIONS
In a large bowl, mix kale 15 to 20 minutes, or until
old onto me in her carrier and would do lunges
and squats in her nursery with her, and my older with olive oil and salt. Rub cooked through. Open foil
daughter would take runs with me and was with fingers until leaves and broil 2 to 3 minutes, or
involved in food prep on Sundays. begin to darken and until caramelized and slightly
tenderize. Add almonds, charred. Garnish with green
O: What would you tell people cheese (if using), cranberries, onions and sesame seeds.
about your overall Challenge broccoli, carrots and onions,
experience? and stir to combine. Whisk
KS: It was extremely positive. Jen [Widerstrom] together dressing ingredients
was amazing, and her check-ins throughout the in a small bowl. Adjust
Challenge in the Facebook group were great. sweetener, salt and pepper
The “Oxy Sisters” were amazing, and we all still
(to taste). Pour about 1⁄3 of
communicate every day. It was absolutely life-
changing for me, and if someone is on the fence and dressing over salad; reserve
they need something to push them, it is worth every the rest for another day. Toss
penny to sign up for these programs. to coat.

oxyg enmag .co m 37

 Honorable
KAYLA Kate Carmen C.
SANDERS Teresi Pacheco
AGE 40 AGE 45
may have won ENDING WEIGHT 155 ENDING WEIGHT 101

the cover, but TOTAL INCHES LOST 17 TOTAL INCHES LOST 6

in truth, all I did not grow up in a healthy household.
our Oxygen My parents were both smokers, and I
Challenge 4 smoked, too, for many years. I found
fitness in my senior year in college, but it
participants was always an all-in or all-out endeavor
are winners. for me: I would be super hardcore, and
then one little slip up and I would be
Here are thrown completely of. I had no balance.
The first day of OC4, I almost had a
meltdown. My fiance was away and
my 11-month-old cried through my
whole workout. I almost had another
meltdown when I took my before
pictures and saw what my body had
become. After having my second baby
— my oldest is 17 — I had a hard time

some of our My goal for this challenge was to come to

a place where I could slip up and get right
getting back in shape, so I decided to
sign up for OC4.
fabulous, back on track with no hang-ups. I am I was able to do all the workouts at
happy to say that I found that place and
notable I’m not going back.
home with limited equipment and time.
I got rid of my post-baby belly and
women Now I can finally do pull-ups, and my
squat increases every couple of weeks.
actually got amazing abs! I went from
a 30- to a 26-inch waist, and my body
whose stories But I have to say the Facebook community composition completely changed. I aim
inspired us really made this challenge come to life for
me. It’s so nice when women can support
to continue working out consistently and
am excited to see what other changes
and made us other women instead of cutting them my body can make.
laugh, cry and down, and it was great to log in every
morning and get inspiration and support.
celebrate. Also, thank you to Oxygen: Yours was the
first magazine where I saw somebody
on the cover that actually resembled me.
I have given up on jeans ever fitting right
By Lara McGlashan, MFA, CPT — I have bigger quads and I love them! —
and I have become a healthy role model
for my boys as well as “I went
an example of a from a 30-
strong, smart
woman to my
to a 26-inch
students. waist, and
my body
composition
completely
changed.”

38 january / february 2019

 Mentions
Pamela Michelle Stephanie
Tissychy-Napier Crispe Lewis-Vance
AGE 49 AGE 39 AGE 50
ENDING WEIGHT 109 ENDING WEIGHT 138 ENDING WEIGHT 189
TOTAL INCHES LOST 14 TOTAL INCHES LOST 9 TOTAL INCHES LOST 13

I am so thankful for the Oxygen challenges
— they have turned my life around not
once but twice. The first challenge helped
me regain the healthy lifestyle that I had
lost, and this challenge helped me recover
from emotional eating issues I developed
due to a bulging disk and a diagnosis of
arthritis. Now at 49, I feel like me again.
I could not have done it without my Oxy
Sisters on the Facebook group. Through
the last four challenges, I have shared the
adoption of my two children, the pain of
the loss of my son, and the joys and fun of
life. Thank you all for your open hearts. You
are truly incredible women.
“Now at 49, I feel like
me again. I could not
have done it without
my Oxy Sisters on the
Facebook group.”
This year has been the most beautiful
and the toughest of my life. I gave birth to
my son in late 2017, and when Gage was
just 6 weeks old, my wife and partner of
13 years told me she no longer loved me.
We separated in June 2018.
Some women love being pregnant, but
that was not the case for me. I struggled
mentally and physically. The fertility
drugs caused me to gain 20 pounds in
six weeks and made me lethargic and
unmotivated. I had been a personal
trainer and nutritionist since age 17, so I
knew what to do to feel better, but I could
not get it together. I was a mess.
One day while scrolling through
Instagram, a cover contest for Oxygen
magazine popped into my feed. It was
like a sign from God. Being on the cover of
Oxygen was a goal of mine 20 years ago
as a young fitness enthusiast, so I signed up.
Flash-forward 90 days and I have
regained so much more than my physique:
I have health, posture, clarity, peace and
a boatload of new friends. I will forever be
grateful for Jen [Widerstrom] and the ladies
on our team. The social support network
quite literally saved me, and I could not
have done this alone.
I am a former 250-pound, 58 percent
body-fat chick. I committed to losing
weight after my father passed due to
complications from obesity in 2012. By the
end of 2013, I had lost 100 pounds — and
kept it of. However, in 2017, I injured my
Achilles. I was very limited with my lower-
body activity and didn’t adjust my nutrition
accordingly. As a result, I started gaining
the weight back and it petrified me.
Over the last 90 days, I have regained
my perspective. I learned how to adapt
my routines to work around my injuries
and how to adapt my nutrition to suit my
exercise level. I have proved to myself
how strong I really am inside and out. I
can and will keep going because now I
have the tools and the
confidence to make
it happen.
“Over the
last 90
days, I have
regained my
perspective. I
learned how
to adapt my
routines to
work around
my injuries and
how to adapt
my nutrition
to suit my
exercise level.”

oxyg enmag .co m 39

 Jasyra Santiago
Hines
AGE 30
ENDING WEIGHT 102
TOTAL INCHES LOST 12
I used to be the girl who complained
that I didn’t have time to work out, that I
was too tired. I was an ICU nurse and was
working crazy shifts. I let myself go and
eventually was 30 pounds overweight.
It wasn’t until I put on a bathing suit in
2013 that I said, WTF happened to you,
Jasyra? So I decided to work out. However,
I didn’t know how to do it properly: I ate
like six doughnuts after a workout one
time because, you know, I worked out! My
weight yo-yoed and I tried every fad diet
to try to feel happier in my skin, but nothing
worked — until I signed up for OC4.
What I love about the Oxygen
challenges is that we get exactly what
we need to transform — exercise,
nutrition and motivation. I have never
felt so confident and balanced. I used to
sabotage my results every time life got
hard, but this time around, I truly feel like
there is no stopping me.
“What I love
about the Oxygen
challenges is that
we get exactly
what we need
to transform —
exercise, nutrition
and motivation.”
40 january / february 2019
Sarah
Brewer
AGE 35
ENDING WEIGHT 143
CLOTHING SIZES LOST 4
I am a mom of two boys — 15 and 2 — and
have been an Oxygen subscriber for eight
years. I wanted to be the “skinny” girl my
whole life until I found weight training; I
was addicted on day one. I got the email
from Oxygen about OC4 and watched Jen
[Widerstrom’s] video. Something clicked.
She spoke to me like a friend. I signed up
immediately.
Since having my second son, my fitness
and health took a back burner. It was
more difficult to get the results I was after
(yay hormones!) and I never had enough
time. But once I signed up for OC4, I
made a commitment and promised
myself I would succeed. I got up before
my kids every day at 4 a.m. and made
the time for exercise.
I have never felt as proud and confident
in myself as I am today. I know now that I
will never be the “skinny girl” because I am
me and I am awesome.
“I have
never felt
as proud
and
confident
in myself
as I am
today.”
Jillian
Taylor
AGE 36
ENDING WEIGHT 165
TOTAL INCHES LOST 15
OC4 is my third Oxygen Challenge. For
OC2, I joined both teams, but ultimately
I followed Christmas [Abbott’s] program
because it was diferent from anything I
had ever done, and I had great success
with it. For OC3, I joined both teams again,
but shortly thereafter I found out I was
pregnant. No Cover Contest for me, but
I continued to work out to have a fit and
healthy pregnancy.
I had my baby girl on January 15, 2018, and
exactly one week later, my brother passed
away unexpectedly. I experienced one of the
best things in my life immediately followed
by the worst. It was an emotional tug of war
between being happy and enjoying my new
baby and being sad and grieving over
my brother. I gained weight from eating
my feelings, and I felt as awful on the inside
as I looked on the outside.
I knew OC4 would be great for me. I
joined both teams again, and my goals
were to get back to working out regularly
and eating healthy. But being a new
mom, there is no such thing as scheduled
workouts. You have to be ready to go at a
moment’s notice and be prepared to be
interrupted several times. Meal prepping
is a must because you have to scarf down
your food while standing or driving in the
few seconds you have.
My new baby definitely made things
more challenging, but at the same time,
it made me feel like Super Mom. I hope I
can inspire other new moms out there. Just
remember that what might feel impossible
or out of reach is completely possible if you
go for it and do the best
you can.
 Karen
Whiddon
AGE 57
ENDING WEIGHT 137
TOTAL INCHES LOST 8
I’ve never been a particularly athletic
person, and when I started OC4, my
fitness level was terrible. My weight had
gotten out of hand and so had my blood
pressure. Once I began exercising and
eating clean, my blood pressure dropped
along with my weight. My doctor even
reduced my medication three times! The
workouts made me feel strong, confident
and healthy, and I loved the Facebook
group and the supportive women out
there. For any
older ladies
reading this
— it’s never
too late to
get fit!
Taylor also nervous going back to work as a
paramedic — I was fearful of hurting
Haynes my partner, my patients and myself.
AGE 36 What if I couldn’t lift my patients or
ENDING WEIGHT 199 equipment properly? I felt like I could be
TOTAL INCHES LOST 28 a patient myself!
I saw this challenge as the perfect
way to give myself a good kick in the
I am a paramedic and mother of three butt, and I am so thankful I did. I never
children and two stepdaughters. My could have imagined such great results
first pregnancy, I almost died. I had — I am 30 pounds lighter! And though
HELLP syndrome with acute gestational I still have a long ways to go, I am
hypertension and proteinuria, and my encouraged to keep going knowing it
daughter was born via emergency will only get better!
C-section to save my life. Four years
later, my son was born seven days
overdue, and he fractured my pelvis.
Another four years and I had my third
child 11 days overdue. However, after
delivery, I kept gaining weight. Maybe
because I was classified as “geriatric”
and because of hormones? I still don’t
know why. By July, I weighed 238
pounds. I was weak, overweight, out
of breath and feeling hopeless. I was
 PRIMAL
PUMP Unleash your inner beast
and train for athleticism, mobility
and coordination with this
high-octane combo of
Animal Flow and kettlebell movements.

Kettlebell training and Animal Flow may seem like polar opposites
— one is an explosive, powerful burst and the other a smooth, primal
tango — but in actuality, the two are quite complimentary. “Combining
kettlebell and Animal Flow exercises allows you to get more out of the
kettlebell moves,” says Eric Leija, Onnit coach and kettlebell specialist and
creator of this workout. “The Animal Flow moves fire the core musculature,
which is essential in kettlebell technique.”
Leija paired six moves into two supersets and a five-minute AMRAP finisher.
Each pair begins with a kettlebell or bodyweight movement followed by an
Animal Flow exercise. “This gets your heart pumping for conditioning work
and fat burning and will create a strong foundation,” he says. “Over time, you’ll
improve your overall athleticism, coordination and body awareness.”

BY LARA McGLASHAN, MFA, CPT PHOTOGRAPHY BY IAN TRAVIS BARNARD

SUPERSET 1

The workout
For the supersets, choose a
lighter-weight kettlebell —
between 10 and 25 pounds
— and complete the moves
back-to-back. “Stay in the eight
to 12 rep range for the kettlebell
movements to work on strength
without fatiguing,” Leija explains.
“Then during the two minutes of
Animal Flow, work on perfecting
your form without rushing.
Quality over quantity.” Between
each superset, take plenty of
rest so you are ready to give
your maximum effort in the next
round, Leija advises.
You’ll finish up with a five-
minute AMRAP (as many
rounds/reps as possible) of
bodyweight pause squats and
sprawls to squat jumps. Here,
you should work steadily and
consistently, taking minimal
breaks for the duration of time.

SUPERSET 1
Do three to five rounds.
A1 Kettlebell Press to Windmill 4-6 reps (each side)
A2 Side Kick-Through 2 minutes

SUPERSET 2 KETTLEBELL PRESS TO WINDMILL

Do three to five rounds. Stand with your feet shoulder-width apart and your right foot turned to the
B1 Kettlebell Row to Cossack Squat 4-6 reps (each side) side. Hold a kettlebell in your left hand at your shoulder, elbow down. Extend
B2 Alternating Crab Reach 2 minutes your arm to press the kettlebell straight up, then lock your arm here and turn
your head to look up at it the whole time. Slowly bend sideways, pressing
FINISHER your hips outward toward the left as you reach your right hand to the
5-Minute AMRAP inside of your right foot, bending your knees slightly, if necessary, to achieve
Complete as many rounds and reps as possible of the maximal depth. Reverse the steps to return to the start. Do all reps on one
side and then switch.
below couplet in five minutes. Rest when needed.
C1 Bodyweight Pause Squat 10 reps •TRAINER TIP: Make sure your core is engaged and your ribs are not flared
C2 Sprawl to Squat Jump 10 reps as you press the kettlebell overhead.

44 january / february 2019

Model: Chellana Dinsmore / Makeup: Bianca Corso / Hair: Jordan Porter / Sports Bra and Leggings: Lorna Jane / Shoes: Reebok
FOCUS ON QUALITY OVER QUANTITY
WHEN DOING ANIMAL FLOW MOVEMENTS
TO GET TH E MOST OUT OF EVERY REP.
SIDE KICKTHROUGH
Get onto all fours with your
hands underneath your
shoulders and your knees
underneath your hips. Tuck
your toes under, then press
down into your hands and
toes to lift your knees of
the floor a few inches — just
enough so your shins are
parallel to the ground. From
here, lift your left hand, pivot
on your left foot, and open
your body to the left side as
you extend your right leg
through underneath you and
draw your left elbow back.
Pause briefly and then return
to the start. Continue, alter-
nating sides.
•TRAINER TIP: Stay as low to
the ground as you can, and
keep your base arm straight.
oxyg enmag .co m 45
SUPERSET 2

KETTLEBELL ROW TO COMPOUND

COSSACK SQUAT MOVEMENTS LIKE
Stand with your feet shoulder- THIS ONE TRAIN
width apart and place a kettlebell ATHLETICISM AND
between your feet. Kick your COORDINATION AS
hips back, then bend your knees
slightly as you reach down to grab
WELL AS STRENGTH.
the kettlebell with your left hand.
Maintaining a straight back, per-
form a one-arm row by driving
your elbow upward while keeping
your arm close to your side. Lower
the kettlebell to the start, and then
as you stand up, clean it to your
shoulder by driving your left elbow
upward and then flipping your
elbow and wrist underneath it so
it lands softly on the back of your
arm at shoulder level. Next, take a
large step to the left, bending your
left knee deeply while keeping
your right leg straight, turning it to
the side and lifting your toes, foot
flexed. Reverse the steps to return
to standing, replace the weight
between your feet and repeat on
the other side.

•TRAINER TIP: Sit back with your

hips on the Cossack squat to
maintain balance and alignment.

46 january / february 2019

THE CRAB REACH IS A GREAT
MOVE TO STRETCH YOUR ABS AND
MOBILIZE YOUR SPINE IN A NEW WAY.

ALTERNATING CRAB REACH

Sit on the floor with your knees bent and your feet hip-width apart,
and place your hands behind your hips with your fingers facing
away from your glutes. Press down into your hands and feet to lift
your glutes of the floor a few inches. From here, bring your right
arm in front of your face, elbow bent, then bridge your hips and
reach your arm over and across to the left side, looking down at
your left hand and reaching your right fingers for the floor. Return
to the start and continue, alternating sides.

•TRAINER TIP: Press your knees out as you bridge up with your
hips to get a little higher.

oxyg enmag .co m 47

FINISHER

WHEN DOING AN
AMRAP, YOU WANT
TO MOVE QUICKLY
BUT WITH ENOUGH
FOCUS SO AS NOT
TO LOSE FORM AND
PROVOKE INJURY.

BODYWEIGHT
PAUSE SQUAT
Stand with your feet
shoulder-width apart,
toes turned out slightly
and arms at your sides.
Kick your hips back and
bend your knees to lower
into a squat, descending
until your thighs are just
about parallel to the floor
and lifting your arms in
front of you for balance.
Hold here for two slow
counts, then return to
standing.

• TRAINER TIP: Keep your

chest lifted throughout to
keep the weight in your
heels.

48 january / february 2019

SPRAWL TO SQUAT JUMP
Stand with your feet hip-width apart and then lower into a squat — back
straight, focus forward, arms in front of you with your elbows bent in an
athletic “ready” position; this is your start. Place your hands on the floor
and quickly jump your feet behind you into a sprawl, then jump them back
underneath you and quickly extend your legs and hips to leap explosively
into the air as high as you can. Land softly and drop right back into the
starting squat to perform the next rep.

•TRAINER TIP: Consciously breathe during this move as you go from

squat to sprawl to squat to jump. And remember that slow is smooth,
smooth is fast!
FUEL
YOUR
GOALS.
Let NOTHING hold you back.

Flavor, Innovated
We’ve leveled up the yum with the new Zooming® process,
allowing us to deliver complex, better-tasting products
because we retain more flavor molecules. In other words,
we kept more of the good stuff.

Learn more about our broad assortment of sports

nutrition supplements and find the right products
for you at bodytech.com.
 WHEY PROTEIN ISOLATE WHEY TECH PRO 24
The fast-digesting, Get the building blocks
low-calorie solution for you need for lean
muscle growth & recovery. muscle development.

4 delicious flavors including 10 tantalizing flavors

Strawberry Banana including Birthday Cake
your
2019
fitness
refresher
course
NEW YEAR, NEW GOALS! BRUSH UP ON
ALL THINGS FITNESS  AND LEARN SOME
NEWTOYOU TRAINING TOOLS AND TRICKS 
WITH THIS ALLENCOMPASSING FEATURE.

t hanks to a massive influx of new fitness trends

over the past decade — think CrossFit, mixed
martial arts and boot camps, to name a few —
people are embracing innovative training tools
and squashing the idea that three sets of eight to 12
reps is the only way to train.
That’s the good news. The bad? Newbies may not
be the only ones wandering the gym aimlessly this
January. Whether the world of working out is brand
new to you or you’re in need of a refresher, we’ve
assembled an expert overview of the 10 key tools
and terms that dominate the training forum today.
Armed with these tips, tactics and sample routines,
you can get to work immediately, crushing all your
goals — and then some.
 By Michael Berg,
NSCA-CPT
Photography by
Ian Travis Barnard
 THE BARBELL
TNG ROUTINE
Complete all reps of each 5 Power Cleans
move without breaking to rest, and 5 Front Squats
complete five total rounds of the 5 Overhead
workout. You can put the barbell Presses
down in between moves, but for an 400-Meter Run
added challenge, try not to
put it down until it’s time for the run.
Note: For this workout, you’ll be using
the same barbell for all three moves,
so defer to the max weight you
can use on your
weakest lift.

Model: Arianna Bashara / Hair: Bethany Wood / Makeup: Bianca Corso / Pants: Reigning Fury / Sports Bra: Reebok / Shoes: Ryka

TOOL BARBELL TECH-

NIQUE
TNG touch-and-go
This is the basic tool of strength training — a straight metal bar with With this technique, there is no pausing
weight plates secured on each side. An Olympic barbell is what you’ll between reps, amping both your pace
see in most gyms, with a wider-circumference sleeve that spins on and your intensity. It’s often used with
the shaft, ofering smooth action throughout an exercise. Barbells are Olympic-style lifts, such as a power
super versatile and can be used to hit every major bodypart. In fact, clean or a clean-and-jerk, during which
with nothing more than a bar, some plates and a bench, you can easily you continuouxsly complete repetitions
assemble an efective full-body program — no gym required. versus doing a series of single reps. This
burns mega-calories and trains muscular
endurance and strength.

54 january / february 2019

 THE
20-MINUTE
DUMBBELL AMRAP
TOOL DUMBBELLS TECH-
NIQUE
AMRAP as many rounds/reps
as possible
Do as many rounds and
reps as possible of the
Dumbbells are the
In an AMRAP, you’ll perform a workout following workout in 20
most universal 10 Dumbbell
for the duration of time prescribed and minutes. Record your
gym tool around. Renegade Rows
note how many rounds plus reps you score and try to meet or
They allow you to beat it next time you do 20 Dumbbell Thrusters
complete. “It’s an efective fat-burning tool
work unilaterally, the workout.
30 Dumbbell
because there is a productive overload
helping eliminate Stiff-Legged Deadlifts
efect, as opposed to doing standard sets
developmental 40 Dumbbell
and reps at a relaxed pace,” says Heather Walking Lunges
imbalances between
Farmer, a New York-based personal
bodyparts, and they
trainer, CrossFit instructor and national
ofer a degree of safety
Olympic-weightlighting competitor. “It also
for those who train
helps develop tenacity — once you feel
alone because you
your mental ‘switch’ flip on during a gnarly
won’t run the risk of
AMRAP, you’ll know what I mean!”
getting caught under
Though you’ll want to work quickly to
a loaded bar. You can
get the most amount of work in the time
hit every major muscle
allotted, never sacrifice your form or you’ll
group with dumbbells
run the risk of injury.
and can adapt just
about every barbell
move in existence to be
dumbbell-centric.
TOOL BATTLE ROPES
“Battle ropes are a high-
intensity, full-body cardio
and strength workout all in
one,” says Garland Shields,
trainer at O2 Fitness Club
in Wilmington, North
Carolina. Commercial
ropes are one long length
that is looped through
a heavy kettlebell or an
anchor attached to a wall.
They are sturdy and thick
and have taped ends for
easy gripping. “The ropes
are also ideal for high-
intensity interval training
and are great for targeting
your core and upper body,”
Shields adds.

TECH- EMOM (every minute on

NIQUE
the minute
In an EMOM, you perform one
or more exercises for a certain
number of reps at the top of every
minute and rest any remaining
time before starting again at the
top of the next minute. With this
format, you squeeze more work
into less time, increasing intensity
and time under tension.
“EMOMs increase your strength
endurance by establishing a stable 8 Single-Arm
work pace with a moderate load,” Waves (each arm)
8 Double Slams
Farmer says. “You also learn the
8 In-and-Outs
power of quick recovery — even a
10- or 20-second break can
help recover energy.” THE
12-MINUTE
BATTLE-ROPE EMOM
Every minute on the
minute, complete this
trio of exercises.
Rest any remaining
time and repeat at the
top of the next
minute.

56 january / february 2019

TOOL EXERCISE BAND TECH-
NIQUE
CHIPPER
In this high-volume, conditioning-
Sometimes simpler is better, and herein lies the beauty of the
style workout, you “chip away” at a
exercise band. These long rubber tubes or loops come in diferent
list of moves performed in succession,
levels of tension and ofer variable resistance, meaning the
completing all the reps of one
difficulty changes throughout the rep. “Bands work muscles in
move before going to the next and
completely diferent ways than free weights and are perfect for
taking short breaks when needed.
building lean muscle tissue and adding strength,” says Edward
This technique trains skill, muscular
Mooney, a trainer at O2 Fitness Club in Raleigh, North Carolina.
endurance and cardiovascular stamina,
They’re also TSA-friendly and can be used anywhere, anytime.
as well as mental fortitude: While you
might be tempted to hurry through your
least favorite moves (hello, burpees!),
you ultimately have to pace yourself so
you have enough gas left in the tank to
make it to the end.

THE EXERCISE-
BAND CHIPPER
Complete all reps of one
move before going to
20 Banded
the next. Use good form
Overhead Squats
and take short breaks 30 Front-to-Lateral Raises
when necessary. Want an 40 One-Legged Kickbacks
additional challenge? (20 per leg)
Put a time cap on 50 Seated Rows
the workout. 40 Seated Twists
and Pull-Aparts
30 Banded Push-Ups
20 Burpees Over
Band

TOOL HEX BAR aka trap bar

This barbell crossbreed has two shafts
that arc outward from one another
to form either a square or hexagonal
shape. The user stands inside the bar
and grasps the handles near the plate
collars. Though most people know
it as a tool for shrugging, the hex bar
has other values. “They are especially
helpful for those new to deadlifting,” says
Dan Roberts, CSCS, founder of the Dan
Roberts Group. “Because you hold the bar
with a hammer-style grip and the weight
is positioned at your sides rather than
in front of you, your center of gravity is
always in line with your shoulders.” HEX-ELLENT
TABATA
TECH-
NIQUE
TABATA Repeat the below workout
This short but intense training protocol intersperses 20 seconds of all-out efort with 10 seconds of four times through for a total
rest, a pattern that repeats eight times for a total of four minutes. Though a four-minute workout of four minutes.
might sound ridiculous, when done properly, a Tabata can burn as many calories as a 60-minute MOVE TIME
jog because of the “afterburn” efect: A Tabata jacks your metabolism for hours afterward, burning Deadlift 20 seconds
fat and calories and improving your aerobic and anaerobic energy systems. A Tabata can be Rest 10 seconds
performed with any sort of cardio, strength move or dynamic exercise, but remember — in order Pivot Push-Up 20 seconds
for it to be efective, you have to perform your 20 seconds of work all-out each and every time. Rest 10 seconds
 TOOL KETTLEBELLS
Though kettlebells date back
to Ancient Greece, they
have only become a health
club staple in the last two
decades. Research supports
the efectiveness of kettlebell
training, and numerous
studies found that an intense
kettlebell workout burns about
20 calories a minute and could
improve aerobic capacity,
explosive power, dynamic
balance and core strength.
“One of the most efective
kettlebell exercises is the
swing,” says former IFBB
fitness pro Carla Sanchez,
owner of Performance Ready
Fitness Studio in Lone Tree,
Colorado. “It emphasizes
the posterior chain, building
strength, stamina and power.”
TECH-
NIQUE
WOD workout of the day
Though it originated as a CrossFit
term, many people have adopted
this acronym as their own. A WOD is
typically a challenging regimen that
hits all or most of the major muscle
groups of the body. These workouts are
programmed in advance and enable
you to get a killer workout without
having to plan it yourself.
Taking it one step further are the
Hero WODs, which are named after
fallen servicemen and servicewomen
as a testament to their bravery, strength
and sacrifices. This Hero WOD — the
THE
Brad Harper — uses kettlebell swings
BRAD HARPER
HERO WOD as an integral part of the program:
Brad Harper was a firefighter who
Complete five rounds of
died on the scene of a two-alarm fire
the below workout for time.
in Phoenix on May 18, 2013, at age
Record your score and try
to meet or beat it next time 23 — hence the numerical scheme
you do the workout. of 5/18/13/23.

18 Kettlebell Swings
13 Burpees
23 Wall Balls

58 january / february 2019

 TOOL MEDICINE BALL TECH-
NIQUE
METCON metabolic
conditioning
Medicine balls are old school
This fitness buzzword refers
— like, really old school
to any sort of workout that
— and some believe that
improves the efficiency of one
Hippocrates created them
of the body’s three main energy
for his patients to help them
systems — phosphagen,
recover from injury. Today’s
glycolytic and oxidative.
medicine balls are made
Improving these systems
MED-BALL of leather or vinyl and are
means that you get more out
METCON filled with ballast of difering
of whatever kind of workout
Perform three total weights. They also come
you’re doing, allowing you
rounds of the below in reactive and nonreactive
to recover more quickly and
workout for time. versions — some bounce
increase workout intensity.
Do your runs at a back quickly and others hit
Metcons are typically intense
moderate recovery the ground and stick.
and short in duration (20
pace. “Medicine balls help
minutes or less), challenging
develop explosive power
your cardiovascular capacity
and rotational trunk
and shifting your metabolism
20 Wall Balls strength,” Roberts says.
into high gear.
20 Triceps Push-Ups “They also train you
200-Meter Run to absorb and redirect
10 Overhead Slams force, improving athletic
10 Overhead Walking
Lunges (each leg)
performance and allowing PROWLER
200-Meter Run you to project that power in SPRINT
5 Backward Tosses and Sprints every plane of motion.” Load a Prowler sled with a
5 Rotational Side Throws moderate weight and mark of a
(each side) 30- to 50-meter distance. Sprint that
200-Meter Run length, pushing the sled all the way
across the finish line, then stop, walk
around and catch your breath. Your
TOOL SLED post-sprint RPE should be around an 8 or
“The sled is an excellent tool for high-intensity training a 9. When it returns to a 5 or a 6,
without high impact,” Sanchez says. “Use it for conditioning, turn the sled around and repeat
fat loss, strength development and muscle building.” Heavy that sprint. Do four to
sled training also can improve performance markers, six rounds.
specifically sprint speeds and mechanical efectiveness,
according to a study published in the International Journal
of Sports Physiology and Performance.
The most familiar sled is probably the Prowler — a
platform with ski-like runners and vertical posts you can
use to propel it forward. It also can be pulled by securing
a rope or tow line around the base.
TECH-
NIQUE RPE rate of perceived exertion
Tracking your heart rate — either with a heart-rate monitor or by
taking your pulse — allows you to continually adjust your workout
intensity. However, the equation used to calculate your optimal training
zone is far from perfect, and the traditional formula used to find your
maximum heart rate (220 - your age) was found to underestimate
MHR by as much as 40 beats per minute,
10 Max Effort —
especially in athletic people. Out of breath
A better way to train, especially if you’re 9 Very Hard —
more experienced, is intuitively by using Can barely breathe
the rate of perceived exertion. While it 7-8 Vigorous Activity —
won’t pinpoint your exact intensity and Short of breath
output, it’s a solid way to self-assess 4-6 Moderate Activity —
Breathing heavily
how hard you are working — i.e., your
2-3 Light Activity —
“perceived exertion.” The idea is to work Easy to breathe
within the correct range based on your 1 Very Light Activity —
exercise goals. Hardly any exertion

oxyg enmag .co m 59

 THE
HIITRX WORKOUT
Do 60 seconds of each move
and perform them back-to-
back, resting only to transition
to the next exercise. Complete
one to three rounds.
Sprinter Start
Standing Row
Hamstring Runner
Atomic Push-Up
Skater

TOOL
TRX SUSPENSION TRAINER TECH-
NIQUE
HIIT high-intensity interval training
Here, you alternate short periods of near-maximal
The TRX is the leading brand of suspension training
output with a recovery-level pace in a repeating
equipment and consists of sturdy, adjustable straps that
pattern. For example, if you were running outdoors,
split into a “Y” with a handle and a loop at each end for
you could do a 20-second sprint followed by a
hands and feet. When anchored to a fixed point on a
40-second jog, or a 20:40 interval. A beginner
wall, ceiling or solid piece of equipment, the TRX ofers
may want to start with 10 seconds of harder activity
a surprising array of unique exercises, using gravity
coupled with 50 seconds at the slower pace and
and your own bodyweight as resistance. “By simply
work toward a more intermediate and advanced
changing the angle of your body, you can increase or
level of 30:30 or even 60:60.
decrease the level of difficulty of dozens of exercises on
a TRX,” Sanchez says.

60 january / february 2019

TOOL
WOBBLE BOARD
aka balance board
If you want to train your mental acuity and hone your balance, try a
wobble board. “There are two versions, one with a cylindrical base,
which is easier, and another with a circular base, which is harder,”
Roberts says. You can use both similarly, either in a standing position to
do things like squats, overhead presses and dumbbell curls or while on
the floor to do push-ups, planks and dips.
TECH- WOBBLE-
FINISHER
NIQUE BOARD
In case you didn’t give it your all during a workout — or are just that masochistic — you
WRAP-UP
can tack a finisher on at the end. These short five- to 10-minute workouts are designed
Perform this finisher for one
to fatigue any muscle fibers that might have been left untouched or undertrained, and
to three rounds, depending
to burn of any extra gas left in your tank.
on your time and fitness level.
Having trouble balancing?
Set your wobble board
up next to a wall or sturdy
object for balance.

Wobble-Board Stand
(60 seconds)
Hanging Knee Raise
or Toes-to-Bar
Wobble-Board Plank
(60 seconds)
V-Up

Get
the how-to on
the pink-highlighted
moves and
more at
oxygenmag.com
life in the
fasting
lane
MATTHEW KADEY, MS, RD
Can fasting
fast-track
your fat loss?
Research
says yes.

he fitness crowd tends to throw

shade at the idea of skipping meals
and snacks to slim down, believ-
ing this will eat away at your hard-
earned muscle, grind your me-
tabolism to a halt and spur diet-derailing
hunger pangs. These days, however,
the idea of occasionally shuttering your
kitchen is the guiding principle of an in-
creasingly popular — and increasingly
researched — dieting approach with a lot
of weight-loss buzz: intermittent fasting.

oxyg enmag .co m 63

believe it or not,
fasting wasn’t invented by Instagram hashtags — in
fact, people have been fasting for thousands of years:
Our ancestors did it (usually because they didn’t
have a constant supply of food stashed in the fridge),
and a number of religious events such as Ramadan
revolve around some form of dietary fast.
As the name implies, intermittent fasting (IF) is a
system during which you alternate between periods
of restricted calorie intake and periods of normal
eating. To be clear, IF does not restrict the kinds
of foods you can eat — as do diets like Paleo or
keto — just how much you can eat on certain days
of the week. Many swear by IF because it’s easy to
implement, requires nothing draconian like a hor-
rible juice cleanse, and it has been proved to be one
of the speediest and sustainable ways to torch fat
stores and promote a lean physique.

RESEARCH SAYS …
Fasting has been a favorite research topic as of late,
and a number of studies have found intermittent
energy restriction — in which people ate fewer
than 800 calories at least once per week — to be
a valid weight-loss strategy, at least in the short
term. In one study, weight loss was similar among
participants following either a heart-healthy diet or
a high-protein, reduced-calorie IF regimen for three
months. However, the IF diet won out for minimiz-
ing weight regain after one year. Another investiga-
tion showed that IF was just as good at stripping
body fat as simple calorie cutting. However, IF did a
better job at preserving lean body mass.
As to how exactly IF helps sculpt your physique,
theories abound: Some propose that IF flips a meta-
bolic switch that encourages your body to burn more
fat. Others state that since IF restricts your window
of eating, you’re likely to eat fewer calories during
the course of a week, helping trim the waistline with
less risk of losing muscle. Even more studies propose
that IF might help people get in touch with their true
feelings of satiety and fullness on food-restricted
days, which can put the brakes on overeating during
times of normal food intake.
On another front, IF may have other positive
effects on your body, such as reducing memory
loss, improving cholesterol and blood pressure,
and helping prevent diabetes by improving insulin
sensitivity. And contrary to logic, IF could actually
help — not hurt — your physical performance at
the gym: A 2018 study in the Journal of the In-
ternational Society of Sports Nutrition found that
athletes who participated in an every-other-day
fasting protocol (eating 33 percent of their normal
calorie intake on fasting days) for six weeks be-
came more energy-eicient during exercise, re-
ported less fatigue and experienced reduced body-
fat levels. Researchers theorize that occasional
energy restriction might spur changes in hormones
and mitochondrial function, helping you get more
out of your workouts.

64 january / february 2019

FIT GIRL
FASTING
Want to give intermittent fasting a
whirl? Try this 5:2 eating plan: You
eat normally for five days and reduce
your calorie intake to about 25 percent
of normal for two days. Drink all the
calorie-free liquids you want on both
days to stay hydrated and healthy, and
focus on whole, nutrient-rich foods for
all seven days.

FEAST DAYS FAST DAYS

5 DAYS A WEEK 2 DAYS A WEEK

Breakfast Midmorning
½ cup rolled oats Snack
(cooked) + 1⁄3 cup ½ cup cottage cheese
low-fat milk + 1 scoop + ½ cup chopped
protein powder pineapple + 2 tbsp
(Top with 2 tbsp unsalted roasted
chopped nuts + ½ cup sunflower seeds
blueberries.)
Afternoon Snack
Snack ½ cup baby carrots +
2⁄3 cup plain low-fat 1 string cheese + 1 oz
Greek yogurt + ½ cup almonds
berries
Evening Snack
Lunch 1 oz jerky
4 oz cooked salmon +
1 cup cooked quinoa + Nutrition Facts (per
2 cups mixed greens day): 586 calories,
+ drizzle of olive oil fat 36 g, protein 39 g,
vinaigrette carbs 34 g

Snack
1⁄3 cup hummus + ½ cup
sliced red bell peppers INTERMITTENT
Post-Training FASTING
Shake COULD BE A
1 cup milk + 1 scoop VIABLE WAY
protein powder +
½ frozen chopped
TO STRIP BODY
banana FAT WHILE
RETAINING
Dinner
4 oz pan-seared
LEAN MUSCLE.
boneless pork loin
chop + 2 cups roasted
baby potatoes + 1 cup
steamed asparagus +
1 tsp olive oil

Nutrition Facts (per

day): 1,953 calories, fat
93 g, protein 146 g,
carbs 201 g

oxyg enmag .co m 65

FASTING CHEAT SHEET
Want to try intermittent fasting? Here are
a few things to note before diving in.
HIGH, LOW AND START SLOW
There are different ways to put IF
into practice, and since the jury
is out as to which style yields the
biggest benefits, choose the one
that best fits your lifestyle.
The most common method of
IF is 16:8. Here, you eat during
an eight-hour window, say
between 10 a.m. and 6 p.m., and
fast the remaining 16 hours in
that day. There is also the eat-
stop-eat method during which
you do a 24-hour fast twice a
week and eat normally five days
a week, and the 5:2 method
during which you eat normally
for five days, then reduce your
food intake to about 25 percent
of normal (which usually totals
about 500 to 700 calories) on two
nonconsecutive days per week.
If you’re new to IF and aren’t
sure you can hang, ease into
it so you have a better chance
of sticking with it long term: A
JAMA Internal Medicine study
found that while people on an
alternate-day fasting regimen
(25 percent of energy needs
on fasting days) experienced
weight- loss benefits, about
a third of the participants
failed to make it to the end. To
increase your chances of follow-
through, consider the 12:12
method: Here, you fast for 12
hours per day and eat within
a 12-hour window — which
probably isn’t that far off from
how you’re eating now. This
method also could increase your
chances for fat loss: A 2018
British investigation found that
people who simply delayed
their breakfast by 90 minutes
and ate their dinner 90 minutes
earlier than normal — with no
imposed restrictions on what
they could eat — lost twice as
much body fat over a 10-week
period than those who ate their
meals at their normal times.
Experts theorize this is owed to
a decrease in both appetite and
overall calorie intake.
66 january / february 2019
FOOD FOR THOUGHT
If you choose a routine such as
the 5:2 method during which
on fasting days you simply eat
less, don’t waste an entire day
of calories on a couple of slices
of gooey pizza. Make those
calories count, and focus on
nutrient-dense, satiating foods
such as legumes, vegetables,
fruits and fish — items that
deliver plenty of nutrients
relative to the number of
calories they contain.
Also, beware of the feeding-
day binge: Since IF doesn’t
dictate the types of foods
you should eat, you might be
tempted to reward yourself
with less-than-healthful foods
during normal eating periods.
But IF only works for fat loss
if you focus on nutrition, not
just calories, so on non-fasting
days, fall back into a normal
diet full of whole, clean foods,
and stick to your regular eating
schedule of several meals and
snacks per day.
WHILE
DIETS SUCH
AS PALEO DRINK UP TRAIN TO GAIN
AND KETO Dehydration can exacerbate The days you train and the days
RESTRICT hunger and leave you in a you feed or fast should align
THE KINDS candy-worshipping hangry properly. If your goal is to nail
OF FOODS rage. Keep plenty of calorie-
free liquids like water and
a personal-record 1-mile run or
improve on your strength with
YOU EAT, tea nearby when fasting to heavier lifts, train during non-
INTERMITTENT promote satiety and replace fasting periods when you have
FASTING ONLY some of the liquid you’re more available energy. If your
LIMITS THE missing by cutting out much goal is fat loss, exercise on a
AMOUNTS OF of your food. Not sure you’re
getting enough H2O? Keep
fasting day to create a metabolic
environment that favors fat
FOOD YOU track of your urine color: burning as your carbohydrate
EAT, MAKING The darker the color, the stores become depleted. That
IT MORE more water you need. As for being said, however, if you feel
SUSTAINABLE caffeine — don’t worry about
it. Recent research proved that
exhausted and lightheaded
when exercising on a fasting
LONG TERM. it does not dehydrate people as day, either call it quits or eat
much as it was once thought, some food. Your workout will be
especially if you’re a regular half-assed, and you’ll increase
coffee drinker. your risk of injury.

POP A PILL
On fasting days, consider taking
a multivitamin to ensure you’re
getting all the nutrients your
body needs to stay healthy: A
study published in the British
Journal of Nutrition also
found that women following a
weight-loss diet reported less
hunger when supplementing
with a multivitamin. Make
sure your multi also includes
the B vitamins that help turn
food into energy and control
appetite. To reduce muscle
breakdown, think about
branched-chain amino acids
or including a protein powder
supplement to your regimen, if
it works into your fasted calorie
allotment.
EVEN THOUGH YOU’RE
MANIPULATING THE AMOUNT
OF FOOD YOU EAT WITH
INTERMITTENT FASTING, YOU
SHOULD STILL BE EATING
WHOLE, CLEAN FOODS
WHENEVER POSSIBLE.
IT MAY NOT WORK
Like many diets, the success
of IF will vary from person
to person. Some may rave
about their success with fat
loss and their clearer mind,
while others may experience
nothing but prolonged
fatigue and irresistible
cravings.
It often takes a couple
of weeks for your body to
adjust to IF, and side effects
of fasting like raging hunger,
brain fog, grumpiness or low WARNING: Certain medical conditions can
energy will likely subside with be worsened by fasting. Consult with your doctor
time. If you’re still miserable if you’re diabetic, have low blood pressure, take
after three weeks, IF is medications, are underweight, are pregnant or are
probably not right for you. trying to become pregnant, or are breast-feeding
before beginning any sort of intermittent fasting.
oxyg enmag .co m 67
68 january / february 2019
 Now hear this:
Cancel your gym
membership.
There are better
ways to spend
your get-fit
dollars. Use these

frugal
alternative ideas
to reignite your
love of movement
and get you that
much closer to
reaching your goals.

fitness
BY JENESSA CONNOR, CPT

oxyg enmag .co m 69

 shift into
high gear
According to the
number crunchers,
Americans spend
an average of $58
per month — or
$696 a year — on
gym membership
fees. If you make
it through the
door on a regular
basis, that dough
is a worthwhile
investment.
However, if your
gym key fob has
grown cobwebs
or if you’re weary
of the same old
machines and split
routines, it might be
time to reinvest.
Using that
aforementioned
$696 as a baseline,
we assembled
the best apparel,
gear, gadgets and
apps for each of
these five non-
gym activities, as
well as some ideas
for DIY recovery.
Get ready for your
fittest year yet —
no membership
required.
70 january / february 2019
If your last bicycle had training wheels 3 | Ready 2 4 | Strava App
and a basket covered in plastic flowers, Ride + Starter A favorite among
you’re due for an upgrade. Low on Bike Tool Kit runners and cyclists,
impact but high on calorie burn, cycling Handle flats and Strava tracks your
minor repairs like a activity using your
is the perfect exercise for athletes of all pro with this basic kit phone or GPS-enabled
levels. Whether you plan to zip through from Diamondback. watch, allowing you to
city streets or knock out a few leisurely In addition to a measure your speed
loops in the park, this swag will have standard floor pump, and performance,
you cruising in style. you get a portable analyze your progress,
kit that includes a or just brag about
2 | Electra mini hand pump, a your early-morning
1 | Raleigh
Route 1 Commute MIPS patch kit, tire levers, ride on Instagram
This seven-speed Bike Helmet a multi-tool and a using the sharing
saddlebag. function. Beacon, the
hybrid bike is Safety first — but
diamondback.com built-in safety feature,
lightweight enough fashion second! This
for the bike lane but $38 ofers peace of mind
helmet’s sleek design
rugged enough for will protect your noggin by keeping your
the trail. It’s easy to without giving you a emergency contact
updated on your
put together if you’re
the handy type,
bubblehead and is TOTAL
real-time location.
SAVINGS
certified for e-riders.
$28
but you also can Additional features strava.com
have it shipped fully include a removable free
assembled. Either way,
reflective visor and
Use it for tuneups
you’re in the saddle in
a magnetic mount and regular
short shrift.
raleighusa.com
for a light or camera. maintenance! 4|
rei.com
$500
$130
1|
2| 3|
lace up
1 | Brooks
Levitate 2
Escape the confines of a big-box gym and hit the open road. Running is
one of the most effective and economical ways to stay in shape, and all
Pounding the pavement you need is a solid pair of shoes and a few pieces of go-to gear and you’re
is more appealing in a ready to log some miles and get your fit on, fast.
super-springy shoe. The
Levitate’s midsole uses
a special technology
3 | Plantronics 5 | Lululemon 7 | Couch 8 | Lympo App
that gives the wearer
BackBeat Fit Speed Up to 5K App Need a little incentive to
energy return with
Stop wrangling Tıght Full-On Perfect for absolute get moving? Lympo has
every step. The soft-fit
tangled wires and Luxtreme beginners, this app you covered: Complete
slippery earbuds. We love our Lulus, and coaches you through various healthy lifestyle-
knit upper is snug and
These sweatproof these cute running an expert-designed related tasks, such as
comfortable, which
headphones stay pants wick sweat, stay 5K training program, going to the gym regularly
means zero breaking-
put — even in the rain put and flatter your providing audio or eating healthfully,
in blisters.
— and use Bluetooth booty. The patented prompts during your and get rewarded with
brooksrunning.com
technology to connect fabric keeps you cool workouts while still LYM tokens. These hold
$150
to your phone. Bonus: on hotter days, and allowing you to hear real monetary value and
The open design reflective details mean your music with an can be exchanged for
2 | Outrun the allows you to hear increased visibility in-app player. Using fab sports and wellness
Storm Jacket by your surrounding during twilight or early- your GPS, the app products. You also can
Under Armour environment, making morning runs. logs every run and track your personal fitness
Running becomes an
these a safer choice for lululemon.com tracks your progress goals, contact personal
all-weather activity
outdoor athletes. $108 over time. trainers and challenge
with this waterproof
plantonics.com active.com your friends and family.
jacket: It’s snug fitting
but not too tight, and a
$130 6 | Kukimbe App $3 lympo.com
Whether or not you’re free
hood and thumbholes
help keep every inch of
4 | Handful competitive, training
skin protected from the
Adjustable Bra for a race is great
TOTAL
A well-constructed for motivation and SAVINGS
elements.

$161
sports bra is a accountability. This
underarmour.com
nonnegotiable for free app pinpoints your
$90
athletic women, and this location to help you
one promises to “flatter, find local races ranging Use it to register
for local
not flatten,” while from 5Ks to marathons road races!
providing full-coverage — no Googling
1| support. Made from required.
ultra-soft, sweat- kukimbe.com
wicking material, the free 5| 6|
Handful has adjustable
straps, allowing you to 4|
tailor the fit to suit your
shape.
handful.com 7|
$54
2|
3|

8|
ad-venture out
Cardio routine getting stale? Take it outside! You’ll burn just as many
calories on a challenging hike or river paddle as you would in the gym
— and the vitamin D and sense of adventure are completely free! Before
you leave civilization for the wilderness, gear up with these essentials.
1 | Merrell
Chameleon 7
Mid Waterproof
Hiking Boots
The trails can be
unpredictable, but you’ll
be prepared for rain,
mud, uneven ground
and slippery gravel in
these ultra-durable (yet
remarkably comfy and
lightweight) hiking boots.
A built-in air cushion
aids in shock absorption,
while the molded heel
creates a snug, stable fit.
merrell.com
$170
2 | Wigwam
CL2 Hiker Crew
Socks
Foot love begins with a
pair of well-constructed
socks. These cushioned,
midrise crew socks are
designed to protect your
tootsies from all the perils
of outdoor adventure,
including blisters, sweat
and foot funk.
wigwam.com
$16
3 | Mystery
Ranch Coulee 25
This lightweight daypack
gets an A+ for comfort,
thanks to a padded
waist belt and its Futura
Yoke, which allows
you to adjust the fit
according to the length
of your torso. A three-
zipper design and
stretchy external pockets
make it easy to access
your gear with minimal
digging.
mysteryranch.com
$169
72 january / february 2019
1|
4 | Outdoor 7 | America
Research the Beautiful
Sombriolet Annual Pass
Sun Hat If you’ve ever
Made with UPF 50+ fabric, dreamed of hiking
this sun hat provides all- through the Grand
day coverage for the trail, Canyon, seeing
summit or open water.
Its wide brim shields your
Mount St. Helens up
close or exploring the
2| 3|
face, eyes and neck, and Red Rocks National
a combination of sweat- Conservation Area,
wicking fabric and vents this is (literally) your
keeps your head cool in ticket to adventure.
heat and humidity. This pass gives you
outdoorresearch.com — and anyone else
$42 in your vehicle —
access to more than
5 | Intex Explorer 2,000 national parks,
K2 Kayak wildlife refuges and
If lack of storage for forests.
a traditional kayak is store.usgs.gov/pass
keeping you landlocked, $80
this inflatable (and
super afordable)
option will change your 4| TOTAL
weekends. Constructed SAVINGS
$99
from durable vinyl, the
Explorer K2 supports
up to 400 pounds and
Use it for
is ideal for lakes and sunscreen and
gentle rivers. It comes trail snacks!
with a repair patch, two 5|
aluminum oars and a
manual hand pump.
intexcorp.com
$120
6 | AllTrails App
This easy-to-use app
provides more than
50,000 hiking trails and CONNECT
mountain bike routes for
people of all fitness and
WITH
experience levels. A GPS MOTHER 6|
tracker keeps you on the NATURE
right path and allows you WHILE YOU
to record and share your GET YOUR
activity.
play.google.com
FIT ON
free, or for AllTrails WITH THESE
Pro $30/year ESSENTIALS. 7|
hit the mat
Most private yoga studios outprice a standard gym
membership, but establishing a home practice has never been
TRACK IT
Activity trackers have come a long
easier or more affordable. All you need is a few feet of floor way in the last decade. These high-
space, some basic props and a little instruction. Set yourself up tech wearables provide the data
with these basics to get your ohm on. you need to get the most out of your
workouts and recovery. Here are a
1 | YogaGlo App 3 | Manduka 4 | Prana Misty few of our favorites
There’s no shortage of Mat Pro Legging and
available yoga apps Manduka doesn’t just Lilliana Top Garmin Vivosmart 4
and sites, but YogaGlo claim to make the Technically, you can do The award for the most wearable
outshines the competition world’s best yoga mat, yoga in any comfortable wearable goes to Garmin’s Vivosmart
when it comes to quality it backs it up with a clothing, but there’s 4. The slim, lightweight band is very
and variety. Subscribers lifetime guarantee. magical motivational comfortable, which means more
get unlimited access This high-density mat power when you’re accurate and consistent nighttime
to thousands of online will withstand years of wearing a cute outfit. monitoring. Athletes looking for
classes that range from Sun Salutations while These midrise leggings advanced metrics may need a more
five to 120 minutes ofering extra support are supportive and robust product (Garmin ofers dozens),
in duration. Search and cushioning for your flattering, and the top but the Vivosmart will accurately track
according to experience joints. Its closed-cell is fitted, not tight, with a your walks, runs, swims and strength
level, preferred style, surface repels moisture, built-in shelf bra and sessions, and it provides continuous
bodypart or focus, and meaning it won’t smell partially open back for heart-rate monitoring and real-time
take classes with some like a foot after a few breathability. notifications for phone calls, emails and
of the biggest names sweaty sessions! prana.com text messages.
in the yoga community manduka.com $69 top
buy.garmin.com, $130
like Elena Brower, Rod $110 $75 leggings
Stryker and Tifany
Cruikshank.
Polar Vantage M
yogaglo.com Attention data nerds: This tracker was
$18/month made for you. The Polar Vantage M
syncs with Polar Flow, an app that can
2 | Prana track and analyze up to 100 diferent
Wonderblock sports. The Smart Coaching feature
If you’re going to invest uses your metrics to provide feedback,
in one prop, it should be 4| gauge progress, and ofer customized
a block. This one has an training programs for events like 5K
ergonomic design that races and marathons. Recreational
fits the curve of your athletes will love the Vantage M for its
hand, giving you optimal GPS, step and sleep tracking, heart-rate
support in balancing monitoring and large color display.
and bending poses. polar.com, $280.00
prana.com
$22 Fitbit Versa
3| Fans of the Fitbit Ionic will notice that
1| the Versa is significantly lighter and
less bulky, yet it retains nearly all the
same features: GPS, activity and sleep
tracking, heart-rate monitoring, on-
2| screen workouts and guided breathing
exercises. With crisp graphics and easy
TOTAL
SAVINGS touch-screen navigation, the Versa feels

$204
like a smartwatch. It also can access
Pandora playlists and up to 300 songs
for phone-free listening, and a built-in
Use it to drop in
at your local yoga NFC chip links to a credit or debit card
studio! for on-the-go payments.
fitbit.com, $200

oxyg enmag .co m 73

home-
schooled
Got a spare room, basement or unused living room corner
and you can set up a home gym. If money and space aren’t an
1|
issue, go ahead and spring for a couple of cardio machines
and a full set of weights. Otherwise, stick to these versatile,
affordable pieces. You’ll save a ton of cash, and your workout
will be just as effective.

1 | TRX Home2 3 | Perfect 5 | Keelo

You can use the TRX Bands Kit If high-intensity interval
Suspension Trainer for
full-body strengthening
Believe it or not, you
can generate up to 25
training is your thing,
Keelo is your app.
2|
and cardio, and pounds of resistance Similar to a metcon
because the TRX is with the bands in or CrossFit WOD, the
easy to set up, you can this kit! Detachable workouts are pretty
take it outside or on handles and a door straightforward,
the road. This home mount allow you to do but HD instructional
kit includes a door everything from biceps videos and a built-in
anchor, a suspension curls and overhead timer ensure you’re
anchor (for attaching to presses to running drills keeping proper form
trees, fences, poles and and resisted lunges. and aren’t skipping
playground equipment) It also includes a reps. Keelo also tracks
and a one-year downloadable workout your workouts and
integrates with the
3|
subscription to the TRX guide and a storage
app, which is packed bag for portability. Apple Watch.
with workout moves perfectonline.com keelo.com, free
and ideas. $20 Premium $90/year
trxtraining.com
$200 4 | Garage Fit 6 | ClassPass
Plyometric Box Even with a fully
2 | TRX Step-ups, box jumps, tricked-out home
Kettlebell triceps dips, elevated gym, you may want 4|
Free weights are pricey, push-ups — with a solid to drop in on a Spin
but you’ll get the most plyometric box, the class or boxing session
for your money with possibilities are endless. from time to time. And
a kettlebell. You can Far sturdier than a after all these years,
lift, press and pull it bench or plastic step, ClassPass is still your
just like a dumbbell, this wooden box can be best bet. For $45, you
but you also have the placed on any one of can jump into two to
option of performing its six sides, giving you three classes each
heart-revving, dynamic
movements like swings,
three diferent height
options. Built-in handles
month, depending on
price. Newbies get their
5|
cleans and snatches to make moving and initial month for free,
TOTAL
get your sweat on. This stacking easier, and and anyone can cancel SAVINGS

$311
one from TRX has a flat your shins will definitely at any time.
anti-wobble base and appreciate the rounded classpass.com
a smooth finish for a corners. $45 for 1 month
more comfortable grip. garagegym.net Use it to buy 6|
an activity
trxtraining.com $87 tracker!
$40 (6 kilograms)

74 january / february 2019


ALL YOU NEED IS A FEW PIECES OF
EQUIPMENT AND SOME FLOOR SPACE
TO CREATE A QUALITY HOME GYM.
home healing
Whether your significant
other won’t do you the
favor or you can’t spring
for a weekly professional
rubdown, massaging your
muscles can accelerate
recovery and promote
relaxation. Here are some
at-home DIY options that
are good for your bod —
and your wallet.
PROcure Epsom Salt Rub
No time for a bath? Use
this concentrated spot-
treatment gel formulated
with aloe vera and
essential oils to soothe
tension, aches and pains
and improve recovery
where it hurts most —
without a bath.
Walmart, Walgreens
and Amazon, $8
Hypervolt
Woman, massage thyself
with this lightweight
vibration device. With four
attachments and three
speeds, this cordless device
is perfect for accelerating
recovery, relieving sore
muscles, promoting
circulation and improving
range of motion.
hyperice.com/hypervolt,
$350
Marc Pro
This device uses electronic
muscle stimulation to
improve and facilitate
muscle performance by
decreasing recovery time,
soreness and fatigue.
Regular use helps remove
metabolic waste, deliver
nourishment, and remodel
and repair your tissues.
marcpro.com, $650
KT Recovery+ Ice/Heat
Massage Ball
Get the benefits of ice
therapy, heat therapy and
deep tissue massage all
in one compact product.
Interchangeable gel inserts
allow users to quickly switch
between therapies.
kttape.com, $40
oxyg enmag .co m 75
76 january / february 2019
 meal
the kick-starter

plan By Alexa Uherek, NSCA-CSCS, FMS

Use these detoxing recipes

to get your nutrition,
your metabolism and your
gut health back on track.

POSTHOLIDAY THERE IS A LOT OF COLLATERAL DAMAGE —

and we’re not just talking about your waistline. Your whole digestive
system has been working overtime and is as tired and toxic as the rest
of you feels. When your GI tract is fatigued, you may not be properly
absorbing and using the nutrients from your food, which negatively
impacts both your energy and your metabolism.
This two-week meal plan will ease you back into your healthy habits
without suffering the withdrawal symptoms of an overindulged holiday
season. The recipes are simple, balanced and flavorful, and they are
created with real, non-processed whole foods. Use this plan for the
prescribed two weeks, or repeat it as many times as you need to give
your metabolism — and your year — a much-needed kick-start.

oxyg enmag .co m 77

 Kick-Starter
ASIAN
MEATBALLS
WITH
CAULIFLOWER
RICE
MAKES 4 Servings
TAKES 40 Minutes
Cauliflower rice is a great
substitution for regular rice,
reducing your total carb intake
and adding plenty of fiber and
water for healthy digestion. The
ginger helps calm the gut, and
the coconut aminos are a great
alternative to soy sauce, which
can irritate your insides.
INGREDIENTS
1 lb 90% lean ground pork
1 tbsp sesame oil
1 tbsp coconut amino acids,
plus more to taste
2 cloves garlic, minced
1 tbsp ginger, peeled and grated
3 green onions, chopped and
divided
1 head cauliflower, grated
¼ cup sesame seeds
splash coconut oil
sea salt and pepper, to taste
DIRECTIONS
Preheat oven to 350 F and line
a baking sheet with parchment
paper. In a large bowl, combine
pork, sesame oil, amino acids,
garlic, ginger, ½ the green
onions, and salt and pepper
(to taste). Roll into 1 ½-inch balls
and place on prepared baking
sheet. Bake 30 minutes. Saute
cauliflower rice in coconut oil.
Divide cauliflower rice between
bowls and season with dash
of amino acids. Top with
meatballs, sesame seeds and
remaining green onions.
Nutrition Facts (per serving =
3 meatballs): calories 375, fat
26 g, carbs, 12 g, fiber 4 g, sugar
4 g, protein 25 g, sodium 192 mg
78 january / february 2019
RECIPES
SHRIMP
ASPARAGUS
PESTO PASTA
MAKES 3 Servings
TAKES 30 Minutes
Pesto is made primarily of basil,
and according to research
published in the Journal of
Medicinal Food, basil contains
several important enzymes and
antioxidants that assist the liver
with detoxification. Asparagus
also contains a bounty of
folate, which according to the
European Review for Medical
and Pharmacological Sciences is
necessary for optimal gut health.
INGREDIENTS
4½ cups asparagus, chopped
into 1-inch pieces
1 1⁄8 lb raw shrimp, shell on
3 tbsp extra-virgin olive oil
1⁄8 tsp sea salt, plus more to taste
1½ lemons, sliced into rounds
6 oz chickpea pasta
3 tbsp pesto
DIRECTIONS
Preheat oven to 400 F. Spread
asparagus and shrimp on
a baking sheet. Drizzle with
olive oil and toss gently to
coat. Sprinkle with sea salt
(to taste) and top with lemon
rounds. Bake 15 to 18 minutes,
or until shrimp are pink and
fully cooked. Meanwhile, cook
chickpea pasta according to
package directions. Drain,
rinse and return to the pot.
Add pesto and stir to combine.
When shrimp are slightly
cooled, remove shells, then
add shrimp and asparagus
to pasta and stir to combine.
Enjoy cold or reheated.
Nutrition Facts (per serving):
calories 589, fat 24 g, carbs
43 g, fiber 12 g, sugar 10 g,
protein 61 g, sodium 495 mg
KALE AND
WHITE BEAN
CAESAR SALAD
MAKES 3 Servings
TAKES 25 Minutes
Though they are lauded for
other reasons, hemp plants
also produce seeds, which
are chock-full of essential
omega-3 fatty acids, which
assist your liver in its detoxing
eforts. Hempseeds are also
a source of complete protein,
containing all nine essential
amino acids to help you build
that fat-burning lean muscle
you want.
INGREDIENTS
4 slices organic bacon,
cooked and chopped
¼ cup hempseeds
2 tbsp water
1 tbsp nutritional yeast
½ lemon, juiced
1 clove garlic, peeled
6 cups kale leaves, chopped
2 cups white navy beans
sea salt and black pepper,
to taste
DIRECTIONS
Place hempseeds, water,
nutritional yeast, lemon
juice and garlic in a food
processor cup and process
until smooth, adding more
water to thin, if needed. Place
kale in a large bowl and pour
hempseed dressing over top.
Massage dressing into kale
for 3 to 4 minutes, or until kale
starts to soften. Add bacon
and white beans and toss.
Season with sea salt and
pepper (to taste).
Nutrition Facts (per serving):
calories 382, fat 12 g, carbs
46 g, fiber 18 g, sugar 1 g,
protein 23 g, sodium 352 mg
COCONUT MATCHA
SMOOTHIE
MAKES 1 Serving
TAKES 5 Minutes
Smoothies are a quick way to
get in your nutrients without a lot
of volume, giving you a break
from intense digestion. Matcha
is potent green tea leaf powder:
One serving is equivalent to 10
cups of regular green tea!
INGREDIENTS
1⁄3 cup full-fat organic coconut
milk, refrigerated
¾ cup unsweetened almond milk
1 banana
1 cup spinach
1 tbsp hempseeds
1 tsp matcha powder
¼ cup vanilla protein powder
DIRECTIONS
Add all ingredients to a blender
cup and blend until smooth.
Nutrition Facts: calories 416, fat
22 g, carbs 33 g, fiber 6 g, sugar
16 g, protein 26 g, sodium 204 mg
TRAIL MIX
MAKES 3 Servings
TAKES 5 Minutes
This high-powered snack is perfect
for on-the-go energy.
INGREDIENTS
¾ cup almonds
¾ cup walnuts
6 tbsp raisins
6 tbsp pumpkin seeds
DIRECTIONS
Combine all ingredients in a large
bowl. Store in an airtight container.
Nutrition Facts (per serving):
calories 617, fat 50 g, carbs 30 g,
fiber 9.5 g, sugar 17 g, protein 31 g,
sodium 11.4 mg
Matcha conatins 130 times the antioxidants
as regular green tea, making it the
perfect detoxing smoothie ingredient.

oxyg enmag .co m 79

 Kick-Starter
MOROCCAN
CHICKEN STEW
MAKES 4 Servings
TAKES 30 Minutes
Turmeric contains curcumin,
which has been shown to
be anti-inflammatory, and
according to a study published
in Planta Medica, black
pepper can help your body
better absorb curcumin by up
to 2,000 percent! Parsley is also
reputed to detoxify the system of
heavy metals.
INGREDIENTS
¼ cup coconut oil
16 oz skinless, boneless chicken
breasts, diced
2 medium yellow onions, diced
1 tsp turmeric
½ tsp cinnamon
½ tsp cardamom
¼ cayenne pepper
1 tsp sea salt
3 large tomatoes, diced
½ cup parsley, finely chopped
and divided
2 tbsp raw honey
1⁄3 cup organic raisins, no
sugar added
black pepper, to taste
DIRECTIONS
Heat coconut oil in a large
pot over medium heat. Add
chicken, onions, turmeric,
cinnamon, cardamom,
cayenne, salt and pepper (to
taste). Cook 15 minutes, stirring
occasionally. Stir in tomatoes,
¼ cup parsley, honey and
raisins. Cover and cook another
15 minutes, or until chicken is
cooked through and sauce is
thick. Divide into bowls and
garnish with remaining parsley.
Nutrition Facts (per serving):
calories 406, fat 17 g, carbs
29 g, fiber 4 g, sugar 22 g,
protein 37 g, sodium 694 mg
80 january / february 2019
RECIPES
COCONUT COD
AND SPINACH
WITH RICE
MAKES 3 Servings
TAKES 15 Minutes
Coconut milk contains
medium-chain triglycerides,
which are digested
immediately and used as
energy rather than sitting in
your gut. Research suggests
that MCT oil can help reduce
overall calorie consumption,
leading to gradual weight loss
over time.
INGREDIENTS
¾ cup jasmine rice
1½ cups full-fat organic
coconut milk
¾ cup water
1½ tbsp tamari
1½ tbsp rice vinegar
3 bay leaves
3 (4-6 oz) cod fillets
3 cups baby spinach,
chopped
1⁄8 tsp sea salt, plus more
to taste
DIRECTIONS
Cook rice according to
package instructions and
set aside. Heat a saucepan
over medium heat, then add
coconut milk, water, tamari,
vinegar, bay leaves and salt.
Stir to combine. Add cod fillets
and simmer about 8 minutes,
or until fillets are white and
flake easily with a fork. Stir in
spinach and remove from
heat; stir until spinach has
wilted. Serve with rice.
Nutrition Facts (per serving):
calories 574, fat 23 g, carbs
43 g, fiber 2 g, sugar 2 g,
protein 47 g, sodium 831 mg
SALMON
CHOWDER
MAKES 4 Servings
TAKES 40 Minutes
When you consume acidic
foods such as dairy, grains and
processed sugar, your body has
to work overtime to maintain a
neutral pH. Eating more alkaline
foods such as fennel helps
balance your pH and reduce
stomach acid.
INGREDIENTS
2 tbsp coconut oil
1 bulb fennel, sliced
2 cups celery root
2 cups rutabaga, peeled and
cubed
2 cups organic chicken broth,
plus an additional splash
4 (4 oz) salmon fillets
1 cup full-fat organic coconut milk
¼ tsp sea salt, plus more to taste
¼ cup parsley, chopped
DIRECTIONS
In a large soup pot, melt coconut
oil over medium-low heat. Add
fennel, celery root and rutabaga.
Cover and cook 15 minutes, or
until tender. Add chicken broth
and bring to a simmer. Cook
another 10 minutes, then use an
immersion blender until soup
achieves a semi-chunky finish.
Reduce heat to low. Meanwhile,
add a splash of chicken broth
to a saucepan and place
salmon skin-side down. Bring
to a simmer and poach 5 to 10
minutes. Remove fish from pan,
remove skin and discard. Cut
flesh into chunks and add to
soup. Increase heat to medium
and add coconut milk. Cook until
heated through. Garnish with
parsley when serving.
Nutrition Facts (per serving):
calories 414, fat 25 g, carbs 20 g,
fiber 5 g, sugar 8 g, protein 27 g,
sodium 793 mg
CRANBERRY
PROTEIN
COOKIES
MAKES 8 Servings
TAKES 20 Minutes
Cinnamon is one of the most
delicious and healthful spices
around, helping reduce
inflammation and acting
as an anti-bacterial agent.
In addition, 1 teaspoonful
contains 22 percent of your
daily value of manganese,
which according to the
Journal of the Academy of
Nutrition and Dietetics, helps
you metabolize fats and
carbohydrates and regulate
your blood sugar.
INGREDIENTS
1 banana, mashed
¼ cup vanilla protein powder
1 cup oats
1 cup almond butter
1 tsp cinnamon
¼ cup dried, unsweetened
cranberries
DIRECTIONS
Preheat oven to 350 F. In
a bowl, combine mashed
banana and protein powder
and mix well. Add remaining
ingredients and combine until
a dough forms. Roll dough into
8 balls and place on a baking
sheet lined with parchment
paper. Flatten lightly with a
fork. Bake 20 minutes.
Nutrition Facts (per serving =
1 cookie): calories 266, fat 18 g,
carbs 19 g, fiber 5 g, sugar 6 g,
protein 10 g, sodium 8 mg
PEAR SPICE
OVERNIGHT
OATS
MAKES 4 Servings
TAKES 8+ Hours
Kefir is a fermented dairy
drink that tastes like thin, tangy
yogurt, but it contains a more
potent and diverse range of
probiotics. Overconsumption
of sugar, alcohol and
processed foods can kill of a
lot of the good bacteria in your
gut, allowing the bad bugs
to take over and increase
inflammation. The probiotics
in kefir help replace those lost
microbes and restore balance
in your system.
INGREDIENTS
2 cups plain kefir
1 cup water
2 cups oats
1 tbsp raw honey
1 tsp cinnamon
1 tsp ground allspice
2 tbsp chia seeds
2 pears, sliced
¼ cup tahini
¾ cup vanilla protein powder
DIRECTIONS
In a large bowl, combine all
ingredients except pears and
tahini. Stir until well-blended.
Cover and refrigerate
overnight. When ready to
serve, top with tahini and
pears.
Nutrition Facts (per serving):
calories 474, fat 14 g, carbs
61 g, fiber 11 g, sugar 22 g,
protein 29 g, sodium 135 mg
RAINBOW
CHOPPED
SALAD JARS
MAKES 3 Servings
TAKES 30 Minutes
Tahini — aka sesame-seed
paste — is a great source of
magnesium, which is needed
for energy production in the
body. And purple cabbage is
a good source of vitamin C,
which is necessary for both a
healthy immune system and a
healthy gut.
INGREDIENTS
1⁄3 cup tahini
2 lemons, juiced
½ tsp sea salt
2 tbsp water
3 cups canned chickpeas,
rinsed and drained
1 cup cherry tomatoes
1 cup matchstick carrots
1 yellow bell pepper, chopped
3 cups purple cabbage,
chopped
DIRECTIONS
In a bowl, whisk together
tahini, lemon juice and sea
salt, adding water as needed
to attain a creamy consistency.
Divide dressing equally
between 3 large Mason jars.
Layer in chickpeas, tomatoes,
carrots, bell peppers and
cabbage. Cover and
refrigerate up to 4 days. When
ready to eat, dump salad into
a bowl and toss.
Nutrition Facts (per serving):
calories 496, fat 18 g, carbs
69 g, fiber 19 g, sugar 16 g,
protein 22 g, sodium 493 mg
oxyg enmag .co m 81
 Kick-Starter MEAL PLAN

week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

Coconut Ezekiel toast + Coconut Ezekiel toast + Coconut 1 cup plain 1 cup plain
Matcha ½ avocado + Matcha ½ avocado + Matcha Greek yogurt + Greek yogurt +
Smoothie 2 eggs Smoothie 2 eggs Smoothie 1 cup berries + 1 cup berries +
¼ cup almonds ¼ cup almonds
Lunch Lunch Lunch Lunch Lunch
Kale and Moroccan Kale and Moroccan Asian Meatballs Lunch Lunch
White Bean Chicken Stew White Bean Chicken Stew With Cauliflower Coconut Cod Asian Meatballs
Caesar Salad Caesar Salad Rice and Spinach With Cauliflower
Snack Snack With Rice Rice
Snack ½ cup Trail Snack 1 apple + Snack
½ cup Trail Mix ½ cup Trail 2 tbsp nut 1 apple + Snack Snack
Mix Mix butter + ¼ cup 2 tbsp nut Ezekiel toast + Ezekiel toast +
granola butter + ¼ cup ½ avocado + ½ avocado +
Dinner Dinner granola ¼ cup cottage ¼ cup cottage
Dinner Kale and
Moroccan Dinner cheese cheese
Moroccan White Bean
Chicken Stew Caesar Salad
Chicken Stew Asian Meatballs Dinner
With Cauliflower Coconut Cod Dinner Dinner
Rice and Spinach Asian Meatballs Coconut Cod
With Rice With Cauliflower and Spinach
Rice With Rice

WEEK 1 M A C R O N U T R I E N T P R O F I L E — D A I LY T O TA L S

Calories Calories Calories Calories Calories Calories Calories

1,739 1,794 1,739 1,692 1,805 1,717 1,717
Fat Fat Fat Fat Fat Fat Fat
94 g 99 g 94 g 95 g 96 g 90 g 90 g
Carbs Carbs Carbs Carbs Carbs Carbs Carbs
139 g 150 g 139 g 133 g 136 g 122 g 122 g
Fiber Fiber Fiber Fiber Fiber Fiber Fiber
38 g 43 g 38 g 30 g 22 g 25 g 25 g
Sugar Sugar Sugar Sugar Sugar Sugar Sugar
55 g 58 g 55 g 71 g 48 g 31 g 31 g
Protein Protein Protein Protein Protein Protein Protein
102 g 93 g 102 g 90 g 109 g 114 g 114 g
Sodium Sodium Sodium Sodium Sodium Sodium Sodium
1,406 mg 1,775 mg 1,406 mg 1,471 mg 1,239 mg 1,540 mg 1,540 mg

HYDRATION RECOMMENDATIONS Craving a sweet treat?

“I always say to start with drinking half Try these low-sugar suggestions from Alexa Uherek.
your bodyweight in ounces per day as Homemade Hot Chocolate
a minimum,” Uherek says. “However, Combine 8 oz unsweetened
almond milk + 1 tbsp 100%
if you’re sweating more because of cacao powder + 1 tbsp maple
workouts, add in about 7 to 10 ounces syrup. Heat contents on low-
every 10 to 20 minutes during exercise. medium in a pot on stove. To
reduce sugar, use 1 tsp instead
Add in a clean electrolyte option, like of a tbsp.
Nuun tablets to replenish electrolytes — Nutrition Facts: calories 116,
fat 5 g, carbs 17 g, fiber 3 g,
clean brand meaning no added artificial sugar 12 g, protein 2 g,
The Quick Fix
Gather ½ cup organic
raspberries + 1 tbsp dark
chocolate chips: Stuf one
chip in each raspberry
and enjoy.
Nutrition Facts: calories 122,
fat 5 g, carbs 15 g, fiber 4 g,
sugar 10 g, protein 2 g,
sodium 1 mg

sugars and food colorings.” sodium 164 mg

82 january / february 2019

 week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

Pear Spice Pear Spice Pear Spice Pear Spice 2 hard-boiled 2 hard-boiled 2 hard-boiled
Overnight Overnight Overnight Overnight eggs + ½ eggs + ½ eggs + ½
Oats Oats Oats Oats avocado avocado avocado
+ sea salt + sea salt + sea salt
Lunch Lunch Lunch Lunch and pepper and pepper and pepper
Salmon 5 oz chicken Salmon 5 oz chicken
Chowder breast + 2 cups Chowder breast + 2 cups Lunch Lunch Lunch
roasted veggies roasted veggies Rainbow Shrimp Rainbow
Snack of choice Snack of choice Chopped Asparagus Chopped
Cranberry Cranberry Salad Jars Pesto Pasta Salad Jars
Protein Cookies Snack Protein Cookies Snack
(2 servings) Cranberry (2 servings) Cranberry Snack Snack Snack
Protein Cookies Protein Cookies 1 apple + 1 apple + 1 apple +
Dinner (2 servings) Dinner (2 servings) ¼ cup ¼ cup ¼ cup
5 oz chicken 5 oz chicken almonds almonds almonds
breast + 2 cups Dinner breast + 2 cups Dinner
roasted veggies Salmon roasted veggies Salmon Dinner Dinner Dinner
of choice Chowder of choice Chowder Shrimp Rainbow Shrimp
Asparagus Chopped Asparagus
Pesto Pasta Salad Jars Pesto Pasta

WEEK 2 M A C R O N U T R I E N T P R O F I L E — D A I LY T O TA L S

Calories Calories Calories Calories Calories Calories Calories

1,783 1,783 1,783 1,783 1,692 1,692 1,692
Fat Fat Fat Fat Fat Fat Fat
90 g 90 g 90 g 90 g 85 g 85 g 85 g
Carbs Carbs Carbs Carbs Carbs Carbs Carbs
131 g 131 g 131 g 131 g 155 g 155 g 155 g
Fiber Fiber Fiber Fiber Fiber Fiber Fiber
30 g 30 g 30 g 30 g 47 g 47 g 47 g
Sugar Sugar Sugar Sugar Sugar Sugar Sugar
49 g 49 g 49 g 49 g 47 g 47 g 47 g
Protein Protein Protein Protein Protein Protein Protein
123 g 123 g 123 g 123 g 106 g 106 g 106 g
Sodium Sodium Sodium Sodium Sodium Sodium Sodium
1,643 mg 1,643 mg 1,643 mg 1,643 mg 1,139 mg 1,139 mg 1,139 mg

Additional snack options

¼ cup 1 slice organic 2 celery stalks 1 serving
hummus + sprouted bread + 2 tbsp nut protein
1 cup baby (toasted) + 1 butter + 3 tbsp powder + 8 oz
carrots = tbsp raw nut goji berries = unsweetened
calories 191 butter = calories 267 cashew or
fat 11 g calories 205 fat 18 g almond milk =
carbs 20 g fat 20 g carbs 21 g (macronutrients
fiber 6 g carbs 23 g fiber 7 g depend on
sugar 6 g fiber 4 g sugar 10 g protein powder)
protein 5 g sugar 5 g protein 10 g
sodium 360 mg protein 9 g sodium 116 mg
sodium 160 mg
CHOOSE YOUR COACH, CHANGE YOUR LIFE

New Coaches,
New Challenges
Jen Widerstrom
from NBC’s
The Biggest Loser

Karina Smirnoff
from ABC’s
Dancing With the Stars

Join at
Challenge.oxygenmag.com

X YGEN
O DERS
REA 5
E $ 1
SAVITH CODE
W 4MAG
OC

LAURA’S
LEAN
 WORDS OF
WISDOM
FROM THOSE
IN THE
KNOW exhale
COLD = KILLER
CALORIE BURN
Your body can better regulate its
temperature in cold weather, meaning
you can go farther and/or exercise longer,
thereby cashing in more calories. And
while shivering also helps burn calories, if
you’re shivering during an outdoor sweat
sesh, you’re either dressed improperly or
aren’t working hard enough!

oxyg enmag .co m 85

wonder women ERIN STERN By Lara McGlashan, MFA, CPT

Division I track athlete and two-time Figure

Olympia champion opens up about her
enduring love of track, the practice of gratitude
and her weekly self-care indulgence.

f I could go back and give

my younger self advice, I would
tell myself to be kinder, to enjoy
life more and to practice being
grateful. I think we miss out on a lot by
being self-conscious or picking ourselves
apart. Gratitude puts things into
perspective and delivers happiness.

Once a week, I’ll put on a facial

mask and just lie on the couch for an
hour — that is my guilty pleasure. It’s
kind of fun donning a robe and looking
like a sea monster for a little while!

My best memory from my Bikini

competition days was in 2012: I won the
Figure Olympia, hopped on a plane to
New Delhi and won the Sheru Classic.
From there, I traveled to Spain and won
the Arnold Classic in Madrid. I was able
to shake Arnold’s hand for the first time
onstage. The entire experience was
surreal and a dream come true!

True sport is you versus something

tangible, and I loved the challenge of track
and field. I could also quickly learn from Erin’s
my failures. For example, if I missed three favorite
bars in a row in the high jump, I could preworkout
review my form, approach and other supplements
aspects of the jump and correct them. My
sister and I are actually planning to do a
few meets in 2019, and my father said
he may run the 100 meters, so we can all
relive our glory days!

I take MuscleTech Clear Muscle

with BetaTOR and Swanson Peak
ATP about 30 minutes before I train.
Photo by George Kontaxis

BetaTOR can increase muscle synthesis,

decrease muscle breakdown and increase
strength, while Peak ATP helps improve
performance and body composition.
Both help me train longer and with more
intensity and enable me to recover quicker
from hard training sessions.

86 january / february 2019

Muscles, meet
®
myHMB .
transform SUCCESS STORY
Taking the helm
After a devastating car accident, Geri Helm used
fitness to steer her life back on course.
eri Helm was always involved in sports,
and while she never struggled with
weight, she did struggle with her body
composition: Helm spent a lot of time at
the gym doing cardio but noticed that
she never really looked any different. She decided
to subscribe to Oxygen magazine and began lifting
weights — and the changes began to come. “That
fueled my passion for competing, which I began doing
at age 42,” she says. “Although I didn’t really have a
clue what I was doing, I fell in love with the sport, the
way I looked, the way people looked at me and the
way it made me feel, inside and out.”
Her competitive career was off to a great start —
she won the Idaho Muscle Classic masters and tall
figure class in 2012 and placed top five in almost every
show she entered. The sky, it seemed, was the limit.
All Stop
On July 6, 2016, Helm’s world came to a very
abrupt halt, as did her vehicle on the way home
from work: She collided head-on with another car
on a two-lane highway, and both cars careened into
a ditch. After nearly two hours, the first responders
pulled her body from the pile of mangled metal and
88 january / february 2019
By Jill Schildhouse
she was airlifted to a hospital.
Three days later, Helm woke to discover she had
a broken left femur, a broken tibia and fibula on her
right leg, a ruptured spleen, a broken nose, a broken
bone in her left hand and three pelvic fractures.
When all her surgeries were completed, she was left
with two metal rods, a metal plate and six screws in
her once strong, healthy legs.
“I’ve always been an upbeat, positive person and Geri Helm, masters
bikini competitor
this situation, although devastating, was no differ-
ent,” she says. “I took into account all my injuries
and thanked God that I was still here. I needed to stats
get ready for whatever work was in my future, and I Geri Helm/
needed to get back to health as quickly as I could.”
Twin Falls, Idaho
age: 52
Rehab and Results
height: 5’6”
Although she was not allowed to walk for almost
four months, Helm was determined to fight her occupation:
way back to the stage. Her husband, Brian, began Mortgage loan
taking her to the gym a month after the accident oicer
at her normal 5 a.m. workout time in her wheel-
chair; he knew she needed the flow of endorphins
and the love and support of her gym family to
Geri’s
help her heal. Helm completed upper-body work-
Guidelines
outs three times a week, along with her regular Find your
physical therapy sessions. cheerleaders.
But the road to recovery was far Surround yourself
from easy. “I tried to eat healthy, but with those who
sometimes when you’re bound to a support your eforts
wheelchair and a sofa, you just want to follow your
some comfort food,” Helm says. “My dreams.
weight crept up 15 pounds, and I lost Morning mantra.
more than 10 pounds of hard-earned I have a plaque
muscle.” that I read every
morning before I go
The Comeback Kid to the gym that says,
Helm set smaller goals to reach her ulti- Look in the mirror.
mate goal to get back onstage, and every That’s your only
time she went to the gym, she journaled competition.
her workouts and pushed herself just a Healthy snacks.
little bit more each session. I love to mix
Less than two years after her accident, Dymatize Casein
Helm was back onstage at the NPC Idaho
(cinnamon bun
Photos by Brian Helm and Mark Moser
Muscle Classic in June 2018. Though she
flavor) with just
wasn’t quite lean enough to place top five
enough water to
in the masters bikini division, she did
win the Most Inspirational Award — an make it pudding-
honor she won’t soon forget. “I saw this like, then I sprinkle
as a second chance to inspire others who it with sea salt and
have been dealt a hand they didn’t expect eat it.
and to show them that with a little faith,
some strength and perseverance, you can
accomplish great things,” she says.
fit factor INSPIRATION

Cool Runnings. For Jennifer Bayntun, there

was exercise before weight training. “I fell in
love with long-distance running in my early
20s,” she says. “I ran multiple half marathons,
Meet 5 and finally, after having my two daughters (now
5 and 7), I committed to running a full mara-
women thon.” Bayntun ran the 2014 BMO Vancouver

of fitness
who’ve
got the fit
factor.
Marathon, finishing with a time of 4 hours, 18
minutes, and she was hoping to qualify for the
Boston Marathon when a hip injury derailed
her dream.

Unexpected Fitspo. Before then, Bayntun

Future
Christina Koren
Burlington, Ontario, Canada
Stats: 48 • 115 lb • 5’6”
Gig: Manager of customer
service and billing
Revenge Is Sweet. It wouldn’t be fair to
call her impressive results a “revenge body”
— but a diicult end to an eight-year rela-
tionship helped prod Christina Koren into
the gym on a regular basis. “Working out
was an amazing outlet,” says the 48-year-old
former competitive swimmer and aerobics
instructor. “Before I realized it, I had lost 27
pounds and achieved a body-fat percentage
of less than 10 percent.”
had never stepped foot in the weight room.
However, with her hip sidelining her from track
and trail, she decided to give the iron a try. “I’ve
always had a naturally muscular physique, but
I never worked out for fear of getting ‘too big,’”
she explains. “One day, I was at the club filling
my water bottle, staring at a poster of a girl who
went from slightly overweight in her ‘before’
picture to posing in a sparkling bikini with abs of
steel in her ‘after’ picture. I decided that was my
new goal.”
Master Class. Bayntun trained seriously
for her first bikini competition, the 2016 INBF
Vancouver Naturals, and won first place in the
masters division and second in the overall. Now
she’s aiming to earn her pro card before she turns
40. “I’ve been a runner-up twice in the open
class, so I’m determined to persevere,” she says.
“No goal is unattainable. If you put in the work,
you will be successful. If I can do it, so can you.”

Flying Solo. Although she gets plenty

of moral support from her three teenagers
CALLING ALL — Olivia, Hunter and Greighson — when
it comes time to lift, Koren goes it alone.
FIT WOMEN “I believe in forging a strong mind-muscle
Think you have connection, and training alone helps me
concentrate,” she explains. “Afterward, the
what it takes? feeling of accomplishment and being one
Send your story to
Photo by Kathy Spence / Photo by Rommel Ramirez
step closer to achieving my goals keeps me
futureoffitness motivated. I’m always striving to be the best
@oxygenmag.com. version of myself that I can.”

Putting in the Work. Koren squeezes in

workouts six days a week, knocking out 30
minutes of cardio first thing in the morn-
Jennifer Bayntun
ing on an empty stomach before heading
Vancouver, British Columbia,
to work. She then lifts weights for 45 to 60
Canada
minutes at lunch or after work with her eyes
Stats: 37 • 137 lb • 5’4”
on a bigger prize: getting ready for her first
figure show and launching fitness-themed Gig: Registered nurse
Instagram and Facebook accounts.

90 january / february 2019


Kim Pfeiffer
Deptford, New Jersey
Stats: 51 • 98 lb • 4’11”
Gig: Personal trainer
Father (and) Figure. Kim Pfeiffer’s father
passed away from heart disease at 46 when
she was a teen, and it motivated her to focus
on her health. Already active in softball and
cheerleading, Pfeiffer pursued lifting, but
she only started competing in natural shows
seven years ago when she turned 44. During
those seven years, she won two pro cards in
two different figure organizations.
Morning Person. Pfeiffer arrives at her
personal training studio early in the morning
Photo by Jason Halbert / Photo by Groove Photography / Photo by Alejandro Aaros
to train herself before seeing clients. “That’s
when I have the most energy, and when
I’m done, I feel like I can conquer the day,”
Pfeiffer explains. Her workouts start with
a five-minute warm-up on the stair stepper
and end with a five-minute cool-down on the
treadmill, with a 45-minute weight workout
in between. “I also work my core at least
three times every week,” she adds.
Support System. She recently lost her
mother to brain cancer in 2016, but Pfeiffer
is still inspired by her from beyond. “I still
hear her voice in my head when I’m in need
of motivation, saying, ‘Kim, you can do
anything if you set your mind to it,’” Pfeiffer
says. Her husband Chris is also a huge help,
prepping all the food during the week and
helping make sure her diet stays on track.
“He reminds me of my strengths and helps
me to be a better person,” Pfeiffer says.
By Michael Berg, NSCA-CPT
No Excuses. Regina Bailey has plenty of
built-in excuses to skip workouts: This single
mother is also an emergency room doctor
who often pulls 24-hour shifts. However,
Bailey does not allow a diicult schedule
to derail her fitness-forward efforts. “My
mother passed away from complications
related to diabetes, hypertension and kidney
failure, and I decided I needed to change my
lifestyle if I wanted to be around to raise my
daughter,” Bailey says.
Dr. Beast. Bailey — a former NFL cheer-
leader — started working out six to seven
days a week in 2016 and has dropped 30
pounds so far. “I hired a nutritionist and a
personal trainer and got into ‘beast mode,”
she says. “I took a no-excuses approach to los-
ing weight and becoming healthier.”
From Beauty to Bikini. Already com-
fortable onstage thanks to a decade of
experience in beauty pageants, Bailey began
entering bikini competitions, and since 2016,
she has won three shows and a pro card.
“Other women saw my pictures and would
message me about how I inspired them,” she
says. “I decided to start my own fitness com-
pany, Fit and Fine in No Time, and my own
line of supplements.”
The Wisdom of Youth. Though busy,
Bailey carves out time to hang out with her
5-year-old daughter at the beach. “It may
sound strange, but my daughter is my role
model,” she says. “She has taught me to slow
down and enjoy life.”
Regina Bailey
Houston
Stats: 43 • 130 lb • 5’6”
Gig: Emergency medicine physician
Tiffany Stosich
Provo, Utah
Stats: 35 • 130 lb • 5’5”
Gig: Nutrition coach
Whittling Away. Tiffany Stosich always
struggled with her diet, and by age 18, she
was 50 pounds overweight. Still, she was
active, competing in varsity soccer and
softball, and training in the gym while also
serving as battalion commander in the
Junior Reserve Oicers’ Training Corps.
After high school, Stosich stepped things
up a notch, and by age 23, she had whittled
down to 170 pounds and decided to pre-
pare for a figure competition. “In 16 weeks,
I lost 40 pounds, and in 2007, I won the
overall title of Miss Figure Utah,” she says.
Now, Naturally. Stosich entered 16
more figure events after that, then stopped
competing in 2010. After having two chil-
dren, she decided to give it another try in
the natural division and quickly earned pro
status. Most recently, she won the overall in
the Pro Natural Bodybuilding League and
qualified for the 2018 Natural Olympia.
Loud and Proud. Stosich hits the gym
by 7 a.m. six days a week, working each
bodypart twice weekly and incorporating
20 minutes of high-intensity interval train-
ing cardio daily. When training, she tends
to go it alone — “because I like to listen to
loud hip-hop music and I’m intense,” as she
puts it. Stosich also loves burpees, which
probably scares away the weak-willed.
“I recommend lifting weights to failure,
focusing on the eccentric movement and
your mind-muscle connection on every
rep,” she says.
oxyg enmag .co m 91
how she fuels JEN WIDERSTROM By Jill Schildhouse

The true power

of protein feeds both her body and soul.
For Jen Widerstrom, clean eating

t’s not enough for former

American Gladiators athlete and
NBC’s The Biggest Loser trainer Jen
Widerstrom to simply eat “healthy.”
For this Oxygen Challenge 4 coach, the
real difference comes from committing
to a clean-eating nutrition plan — for
life. “You work so hard to be healthy and
vital, and when you put fuel in your body
that’s been altered, it diminishes the
return on that investment,” she explains.
“When it comes to eating animal-based
protein, we have to remember that we
ultimately ingest whatever was given to
that animal.”
In other words, any hormones and
antibiotics these animals consume
through their feed are transported
into your body, which Widerstrom
says can adversely affect your physical
development and organ function. “Also,
I care very much about the way animals
are treated, especially when it’s for our
RECIPES FOR LIFE
Jen Widerstrom, an NASM-certified trainer, is on a mission to share the importance
benefit,” she says. “In the words of Mary of eating natural products — and that’s why she chooses to source her beef, turkey,
Temple Grandin, a professor of animal chicken and jerky from Laura’s Lean. Here is a recipe that uses these all-natural,
science, ‘Nature is inhumane; we don’t hormone- and antibiotic-free, grass-fed products.
have to be.’ I couldn’t agree more.”

Be Responsible and Well-Rounded Eat ONEPOT CHICKEN

So what should you look for at the healthy
grocery store? “Be proactive — read the and MAKES 2-3 SERVINGS
labels on your food,” Widerstrom says. minimize
“If the food is made well, they’re going your INGREDIENTS Preheat oven to 400 F. Rinse chicken
to tell you on the packaging. If there’s no mess! 1½ lb (3-4) boneless, and pat dry with paper towels. In a
messaging, it’s often because the products skinless Laura’s small bowl, combine salt, lemon pepper,
contain antibiotics and hormones.” Lean chicken garlic powder, onion powder and
Making these determinations can be paprika. Sprinkle mixture evenly over
breasts
harder at a restaurant, but typically if a chicken on both sides. Heat oil in a large
¾ tbsp kosher salt
food is grass-fed, hormone-/antiobiotic- oven-safe pan over medium-high heat.
½ tsp lemon pepper
free or organic, it will be listed boldly on Add chicken and cook 4 to 5 minutes
¼ tsp garlic powder
the menu.
¼ tsp onion powder each side, until nicely browned. Add rice
“I also advise people to be conscious
½ tsp paprika wine vinegar and cook 1 to 2 minutes.
eaters instead of mindless ones,”
1 tbsp olive oil Remove from heat. In another bowl,
Widerstrom says. “Have a clear
understanding of what kinds of foods /3 cup rice wine vinegar whisk together balsamic vinegar, Dijon
1

your body digests well, and focus on
choosing real foods so you will look and
feel your best.”
That being said, Widerstrom is a
big proponent of having everything in
¼ cup balsamic vinegar mustard and honey. Pour over chicken
2 tbsp Dijon mustard and stir until coated. Cover pan with foil
1 tbsp honey and place in oven. Bake 15 minutes, then
1 pint cherry tomatoes add tomatoes. Bake another 5 minutes
/3 cup chopped fresh
1 until tomatoes start to burst. Remove,
Photo by @actionhiro

moderation. “I’ll have a beer and pizza herbs of choice sprinkle with fresh herbs and serve.
with the best of them, but I’ll sweat that
day, and you better believe I’m eating my
eggs and avocado that next morning!”
she says. For more great recipes, go to oxygenmag.com.

92 january / february 2019

 COMING SOON: THE

A new way for self-insured

companies to control medical costs
and retain top talent

If your company self-insures,

or if you work for an insurance
broker or other related
organization, visit
NewHealthEcosystem.com
 ADVERTISING PROMOTION

product talk
Body By Brazil Fitness Wear
Elevate Your Style and Performance!
Thousands of fitness styles from top Brazilian
designers to get you noticed. Made of the highest
quality performance fabrics. Worldwide shipping.
Retail and wholesale. Get 15 percent of your first
order with passcode OXY15.
bodybybrazil.com

Otomix Pink
Basic Jane Camouflage
Basic Jane’s pain- Stingray Escape
relief sprays are easy Bodybuilding
to apply for quick- Shoe Dymatize
penetrating relief Otomix brings its AmpliFire
from your aches and heritage of mat sports Get Fired Up!
pains. Each spray has experience in mar- Dymatize
a special combintion tial arts to the world AmpliFire is a
of essential oils to cre- of wrestling, MMA, daily-use energy
ate a unique scent. bodybuilding, power- and metabolic
Our pain-relief sprays lifting, weightlifting support supple-
contain menthol- and and grappling with ment formulated
hemp-derived CBD, the introduction of with powerhouse
which reduce inflam- the MMA Stingray ingredients to sup-
mation. Escape. These ultra- port metabolism,
basicjane.com light, flat-sole shoes thermogenesis,
provide superior sup- vitality and focus.
port and stability with AmpliFire contains
an unlimited range of B vitamins, anti-
motion. The Stingray oxidants, Capsimax
Escape is feather- (100 milligrams),
light with the ultimate Teacrine (125
traction needed for milligrams) and
competition. Perfect cafeine (200 milli-
for all types of train- grams) to boost
ing, lifting, jujitsu, your fat-burning
taekwondo, boxing, goals and light the
wrestling and CrossFit. fire inside.
Pedisavers otomix.com dymatize.com
Exciting new products
— coming soon!
Pedisavers separate
your toes and keep
pedicured piggies
clean, warm and soft.
No more uncomfort-
able toe separators! AfterShokz Trekz Air
Put them on before Trekz Air wireless bone-conduction headphones ofer
you polish, and roll the a unique open-ear listening experience for complete
tops down when your situational awareness and comfort in all environments.
polish is dry! They are Bluetooth 4.2 connectivity, PremiumPitch technol-
available in a variety ogy and six hours of continuous play deliver premium
of colors and patterns. music and crystal-clear calling without compromise.
pedisavers.com aftershokz.com

94 january / february 2019

 ADVERTISING PROMOTION

product talk

Versa Gripps The BOSU Now Sports

Get girl power in the Balance Trainer Organic Plant
gym with new Versa The BOSU Balance Protein
Gripps Fit Pink! The Trainer has been Now Sports Organic
same great style now a staple in gyms Plant Protein is spe-
comes in super-sexy and homes for 20 cifically formulated to
pink. These grips years. To many, support active vege-
are the key to a solid it’s known as the tarians. Made with an
mind-muscle connec- “half blue ball,” but organic vegan protein
tion and the secret to today, it comes in blend of pea, brown
a lean and fabulously a variety of col- rice and quinoa
fit body. The patented ors! Choose the sources. Each serving
self-supporting grip- Balance Trainer to provides 20 grams
assist eliminates grip match your style of protein and is the
fatigue while protect- with the Build Your ideal product for your
ing your hands from Own BOSU line. active vegetarian
calluses. Train better! bosu.com/build- lifestyle.
versagripps.com your-own-bosu nowfoods.com

Medterra
Tincture: Medterra’s MedOil CBD
tinctures are made with 99-plus
percent CBD and MCT oils in
strengths of 500, 1,000 and 3,000
milligrams. Safe, afordable, easy
to use and legal, each CBD tincture
contains 30 servings and can be
taken sublingually.
Lucky Iron Fish Cream: A powerful combination
Intense training can of certified-organic ingredients,
put you at risk for Pilates Anytime Medterra’s CBD topical cream
low iron. Get your Cross-Train With These Online Pilates Workouts provides a rapid-cooling feeling,
boost naturally with Get unlimited access to more than 3,000 online perfect for sore muscles and joints.
the Lucky Iron Fish. Pilates videos led by the industry’s best teach- Containing 100 milliliters of CBD
It’s proven safe and ers. Learn from Pilates experts how to keep cream in a 3.4-oz pump bottle, this
efective at gen- your body operating at optimal performance product provides long-lasting relief.
tly increasing iron — online, anytime. Use the code PILATESO2 for a medterra.com
levels without any free 30-day trial.
side efects. Plus, pilatesanytime.com
one fish is donated
to charity with each
purchase.
luckyironfish.com

oxyg enmag .co m 95

spotlight NATHALIA MELO By Jill Schildhouse

Former Ms. Bikini Olympia

A mother’s nature Nathalia Melo now focuses
on fitness for new moms.

athalia Melo fell in love with fitness early and was spending
her allowance on a gym membership at age 14. Her love for
all things exercise rocketed forward from there: In 2004, Melo
moved from Brazil to Florida; in 2009, she was an IFBB Bikini
pro; and in 2012, she was crowned Ms. Bikini Olympia.
In 2014, however, Melo hung up her competition heels, moved to
Ireland and got married. Though happy, Melo was left without a definitive
career. “I did a lot of soul-searching to find that one thing in the fitness
industry that gave me butterflies — but I kept coming up blank,” she says.

A Pregnant Pause
In 2016, Melo became pregnant and watched helplessly as the body she
had so meticulously trained, toned and sculpted changed right before
her eyes. After her son was born, things were not much better, and Melo
struggled with postpartum depression. “I didn’t recognize the person
I saw in the mirror and had a hard time finding my identity,” she says.
“But the more I talked about my struggles, the more I found that other
moms were going through the same exact thing.”
Melo then realized her purpose: She got certified as a prenatal and
postnatal trainer and set out to help mothers and mothers-to-be understand
those bodily changes, and to be accepting of their “new” bodies.

Giving Birth to a New Career

Five months into her new career, Melo discovered she was pregnant
again. Though her exercise program was similar during both
pregnancies, what changed the second time around was her mindset. MELO’S MOVES
“Pregnancy is literally diving into the unknown, especially the first Nathalia loves training her glutes with this workout.
time,” Melo says. “With my daughter, I was more prepared and Exercise Sets Reps/Time
accepting. I embraced the bump and knew things would be OK.”
After having her daughter, Melo launched the Mother Strong League, Barbell Hip Thrust 2 40
a program for moms that focuses on intense, effective training with
a balanced and realistic approach to nutrition, and an emphasis on Sumo Deadlift 4 15
positivity and gratitude. “We want moms to feel proud of their bodies - superset with -
instead of feeling hateful and negative toward them,” Melo says. “Too Bulgarian Pause Split Squat 15 (each leg)
many postnatal coaches focus on the idea of ‘getting your body back,’ but
in reality, your body hasn’t gone anywhere — it has been there with you Circuit 4
Kettlebell Wide-Legged Squat 15
the whole time, doing beautiful things, creating a life.”
Kettlebell Stiff-Legged Deadlift 15
Mother Strong also focuses on mindset and the importance of “me” time.
Kettlebell Swing 15
“Motherhood is intense, and it’s easy to lose your identity,” says Melo, who Sprint 30 seconds
tries to practice what she preaches daily. “I want to lead by example with my
kids, demonstrating a good work ethic, love and a healthy marriage. My kids Cable Lateral Leg Lift 3 20 (each leg)
motivate me to be a better person, and I always think twice before giving up - superset with -
on something because I have little people watching my every step.” Cable Glute Kickback 20 (each leg)

CHOCOLATE PEANUT
BUTTER OVERNIGHT OATS
INGREDIENTS Combine oats, protein powder
½ cup oats and water, using more water
Photo by F. Abdullah

1 scoop Dymatize if you like your oats thinner,

ISO100 peanut butter
chocolate whey protein isolate
water, to preferred consistency
½ banana, sliced
1 tbsp sliced almonds
less if you like them “gooey.”
Refrigerate overnight. When
ready to eat, top with bananas
and almonds.

96 january / february 2019

 ADVERTISEMENT

By Adam Gonzalez boost EQUIPMENT

Steady as she goes

Including more balance and stability
training is a brilliant way to enhance your
athletic performance and physique goals.
s athletes, we know we should follow a balanced workout program, but
as humans, we tend to do what we like and avoid what we don’t. Along those
lines, balance and stability training probably take a back seat to metcons and
strength training for most of you. However, you could ultimately benefit by
regularly practicing these training protocols.
The first thing to know is that stability and balance are different beasts. “Stability
is the ability to control your body position from head to toe through movement, and
balance is the ability to maintain your center of gravity over your base of support,”
explains Douglas Brooks, MS, exercise physiologist and director of programming for
Hedstrom Fitness and BOSU. For example, static leg-split squats challenge your balance,
THE BOSU
while walking lunges challenge your stability. BONUS
While it’s somewhat obvious how this kind of training can improve athletic performance,
stability/balance work also can better your physique. “The physique aspect comes into play
Many stability and
as it relates to caloric expenditure and muscular strength,” Brooks explains. The instability balance exercises can
of a BOSU or stability ball requires more effort from both the primary and secondary be performed on the
muscles, boosting overall calorie burn and building muscle synergy.
Here are some additional advantages of training on an unstable surface:
new Nexgen BOSU ball.
This BOSU revamp
IMPROVING ATHLETIC PERFORMANCE provides four easy-to-
“The key is functional training, which really comes down to balance, stability, mobility
and integrated whole-body training,” Brooks says. He recommends using exercises that distinguish quadrants
will improve your performance over time. However, he warns against programming that allow you to
moves that replicate actions in your specific sport. “The goal is not to mimic an already
complex skill,” Brooks says. Instead, choose moves that train the same musculature you
precisely determine
need for your sport. For instance, to improve your golf swing, work on core stabilization your body positioning,
with weighted core tucks or BOSU crunches. cueing you for cardio,
UNCOVERING WEAKNESSES agility, strength, core
“You may not know what your physical weaknesses are, but working on an unstable training and balance.
surface can help you discover them,” Brooks says. For example, if you notice it’s easier to The added texture
stand on one leg as compared to the other, you can work on developing more symmetry
using single-leg dominant movements. Make sure, however, that you integrate unstable and markings allow
surface training gradually and allow your body to adapt so you strengthen the weakness for better grip with
rather than inadvertently progressing to an overuse injury.
your hands and feet,
BUILDING HEAD-TO-TOE STRENGTH allowing you to take
Over time, performing weight-training moves on an unstable surface can enable you your workouts to the
to lift more weight. “Any time you improve stability, you improve the likelihood of
better performance across the spectrum of athletic goals,” Brooks says. For instance,
next level regardless of
performing a dumbbell press on a stability ball trains your pectorals as well as the your age, fitness level
smaller, stabilizing muscles in your shoulders and upper back, ultimately increasing
strength for future performance on any surface. While you don’t want or need to do all
or performance goals.
your exercises on an unstable surface, you can use this protocol as a pre-exhaustion or The Nexgen BOSU ball
finishing technique, or to change things up from one workout to the next. is made from latex-free,
IMPROVING LONGEVITY
burst-resistant material
There is no doubt that balance and stability training extend your life span. “The studies — supporting up to 350
supporting this are numerous and conclusive,” Brooks says. In addition, this kind of work can pounds! — and comes
help athletes lengthen their careers by preventing or helping overcome injury. However, like
anything, don’t overdo it. “Create workouts by consciously scheduling in balance, mobility with a one-year limited
and stability work to complement the foundation of your sport,” Brooks suggests. warranty.

oxyg enmag .co m 97

inspire

Be excellent.
“We are what we repeatedly do.
Excellence, then, is not an act but a habit.”
— WILL DURANT

98 january / february 2019

 PRE MIUM BE E F RAI SE D BY

REAL WOMEN
WHO RANCH
D E L I VE RE D S T RA I GH T T O YOU D O OR
WITH FREE SHIPPING

s av e 1 0 % o f f y o u r f i r s t o r d e r w i t h c o d e “ h i p p i e n e w y e a r ”

ORDER ONLINE AT HIPPIECOWBEEF.COM

F OLL OW AL ONG ON I NS TAGRAM - @ H I PP I E C OWB E E F