oxygen usa - march 2016

8/19/2019 Oxygen USA - March 2016

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o n t h e c o v e r

s u r p r i s e a t s

, o s e m o r e f a t P.

3 6

u i s h a p e l y q u a

s w t M c h e l e L e

w n P. 4

v e e s t f a t- l o s s

m e a s. 5 4

a n e w w a y t o s c

u p t fi r m a b s . 6 2

g e t s u p e r t, s u p

e r s t r o ng z g z a

g t r a i n i ng . 7 2

t, p o w e r f u , i n j u r

y- r e e P. 8 0

1 2 a b i t s o f h ig

y t w o m e n . 9 0

Co ver pho to b y Rober t Rei f f

• Hair and makeup b y Nan

c y J •

Fi tness clo thing: Model’s o w

n

your training

21one-on-one Let Oxygen be yourpersonal trainer.

22fitness newsThe latest scoop.

44lower-body blast!Michelle Lewin shares theleg-training routine that hasmade her a social mediasensation.

62a new way to train your coreGo beyond crunches withthese killer midsectionmoves.

68fitness folkloreWe set the record straight

on common exercisemisconceptions.

72braking muscleTarget your muscles in newways by training to stop ona dime.

your health

32health news News you can use.

34mind & body newsConnect with fellow

gym-goers for a richerexperience and betterresults.

80body makeoverAchieve new levels of well-ness with these simple newguidelines.

march20 16

Refreshingorangesmoothie

in every issue

13advisory board

14in the moment

16editor’s letter

42fit gear

› OXYGENMAG.COM . MARCH 20166


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nutrition& fat loss

28nutrition newsWe feed your need toknow what to eat.

36fat loss newsThe latest research on

getting lean.

38shake up your dayGet refreshed with this deli-cious orange smoothie.

40smart snacking Satisfy an afternooncraving with homemadeblack-bean hummus.

54fight fat with fiberNeed new recipe ideas?We’ve got fiber-rich mealsthat will please your palateand keep you feeling full.

supplements

94supplement review A look at some of thelatest products.

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22oxy voices

86in the spotlightAllison Hagendorf tackleseverything she does withpower and passion.

87how she fuelsChristina Vargas competesagainst herself to keepimproving.

88mom up!Good news about exerciseand motherhood.

90success storyCharlene Bazarian decidedit was time to be a partici-pant in life, not a spectator.

91success story

Jessica Crow lost 161 poundsin three years by training inher basement and adopt-ing a smarter approach tofood.

92future of fitness

We hear from the risingstars in fitness.

march20 16

Try thesenew ways to

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62› OXYGENMAG.COM . MARCH 20168


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#O x ygenE xhale

Wha t is your fi tness

inspira tion? Whe ther i t’s you

r

fa vori te workou t, a run throu

gh

the neighborhood or your yo

ga

ma t, we wan t to see w

ha t

inspires you. Share i t wi th us on

Ins tagram or t wee t us using

the

hash tag #ox ygenexhale and

your pho to could be fea tured

in

an upcoming issue o f Oxy ge

n!

oxygenmag

keep in touch Tell us what you like

about this issue and let us know what we

can do better.

Tag us in your posts

@oxygenmag

and you could be

featured here!

He y,

Oxy gen readers:

Pos t, p in, tag

and t wee t us.

We wan t to

connec t w i t h

you on l ine !

t r ending onlineOn P i nt er est : W ant t o lear n how t o make t he per f ect r oast chicken? Or may be

y ou w ant t o spice up y our dinner w it h our

Sichuan chicken dish. W e’v e got y ou cov er ed. C heck out our boar d chock-f ull of

delicious chicken r ecipes t hat hav e y ou look-ing at chicken br east s in a w hole new w ay !On Inst agr am: Need a lit t le Monday mot iv at ion t o jump-st ar t y our w eek? F ollow uson Inst agr am t o get y our w eekly inspir at ion!

@oxygenmagazine facebook.com/oxygenmag

#oxygenmagazine oxygenmag.comoryoutube.com/oxymagazine

/oxygenmag [email protected]

. c o m

on t he we b

Now on oxygenmag.comGo to our website f or up-to-the-minute news on health and fitness, plus we post new wor kouts, moves and r ecipes ever y day! Her e’s a small taste of what we have in cyber space in Mar ch.

Co ver G ir l Con fiden

t ia l:

M ic he l le Le w in

Miami-based Venezuelan

fi tness model Michelle

Le win talks abou t her firs t

bikini compe ti tion, her hug

e

social media presence an

d

her goals for 20 16!



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EDITOR-IN-CHIEF Diane Hart

EDITORIAL

MANAGING EDITOR Maura WeberFITNESS EDITOR Lara McGlashan

COPY CHIEF Jeannine Santiago WEB EDITOR Maureen Farrar

SPECIAL PROJECTS EDITOR Vicki Baker

AR T

ART DIRECTOR Claudia Monje ART DIR ECTOR Tara Thompson

PRODUCTION

PRODUCTION MANAGER Patrick SternkopfVIDEO AND PHOTO EDITOR Josh Brumfield

SALES & MARKETING

GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg ADVERTISING ACCOUNT MANAGER Laura (Flores) Thorne

ADVERT ISING ACCOUNT MANAGE R Julie Stone ADVERTISING ACCOUNT MANAGER BJ Ghiglione

MARKETING MANAGER Laureen O’Brien A/R MANAGER Alice C. Negrete

CONTRIBUTORS

Michael Berg, Erin Calderone, Ronnda Hamilton,Nancy J, Matthew Kadey, Jerry Kindela, Peter Lueders,

Linda Melone, Myatt Murphy, Robert Reiff, Tosca Reno,Elisabetta Rogiani, Jessie R. Shafer, Cory Sorensen,

Michelle Basta Speers, Steven Stiefel, Sarah Tuff Dunn, Joe Wuebben

Efrem Zimbalist III EXECUTIVE CHAIRMANAndrew W. Clurman PRESIDENT & CEO

Brian J. Sellstrom EXECUTIVE VICE PRESIDENT & CFOPatricia B. Fox EXECUTIVE VICE PRESIDENT OF OPERATIONS

Kim Paulsen VICE PRESIDENT GENERAL MANAGERNelson Saenz VICE PRESIDENT OF IT

Kristy Kaus VICE PRESIDENT OF RESEARCH

Serena Williams.When I play tennis,I call on my inner

Serena to give me thecompetiveness andmotivation to give

it my all.

Oxygen is printed monthly in the U.S.A. © 2016 by Cruz Bay Publishing, Inc. All rights reserved. Reproduction inwhole or in part without permission is strictly prohibited. The information in Oxygen is for educational purposes only.It’s not intended to replace the advice or attention of health care professionals. Consult your physician beforemaking changes in your diet, supplement and/or exercise program. OXYGEN, 24900 Anza Dr., Unit E, Santa Clarita, CA91355. Toll Free: (800) 951-2259

Oxygen (ISSN 1095-7073) is published twelve times per year (2016 Cover Dates: #195 Jan, #196 Feb, #197 Mar, #198 Apr,#199 May, #200 Jun, #201 Jul, #202 Aug, #203 Sep, #204 Oct, #205 Nov, #206 Dec) by Cruz Bay Publishing, Inc., anActive Interest Media company. Advertising and editorial offi ces at 24900 Anza Drive, Unit E, Santa Clarita, California91355. The known offi ce of publication is 5720 Flatiron Pkwy, Boulder CO 80301. Periodicals postage paid at Boulder,CO and at additional mailing offi ces. POSTMASTER: Send address changes to Oxygen , P.O. Box 420235, Palm Coast,FL 32142-0235. Subscription rates in the United States are one year $24.97. Canada: $39.97. Foreign: $54.97 (US fundsonly). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must beaccompanied by a stamped, self-addressed return envelope. Vol. 19, No. 3. Printed in the United States by RR Donnelley,Strasburg, VA. Copyright © 2016 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.

MARCH 2016 y ISSUE 197l l l l l l l l

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S t a ff e r s

s h a r e :

W h o i s y o

u r

fi t n e s s

i n s p i r a t i o

n ?

GROUP PUBLISHER

Cheryl Angelheart

GROUP BRAND DIRECTOR

Alexander Norouzi

My first fitnessinspiration was LucyLawless on the ’90s

TV show Xena:Warrior Princess.

She wasbadass!


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EXERCISE PHYSIOLOGY

Cedric X. Bryant, Ph.D., FACSM

Chief science offi cer, American Council

on Exercise

Tom Holland, MS, CSCSExercise physiologist certified by ACSM,

NASM and ACE, author of Beat the

Gym (HarperCollins, 2011) and an elite

endurance athlete

Len Kravitz, Ph.D.

Exercise physiologist and coordinator

of exercise science at the University of

New Mexico

FITNESS & TRAINING

Mindy Mylrea, FitFlix Productions

Fitness consultant, international presenter

and author

Sara Kooperman, CEO SCW

Fitness Education and Les Mills Midwest

and a lecturer for the American Council

of Sports Medicine and National

Academy for Sports Medicine

Jim White, RD

National spokesman for the Academy of

Nutrition and Dietetics, ACSM Health and

Fitness specialist, and owner of Jim White

Fitness & Nutrition Studios

Cathy Savage, Cathy Savage Fitness

Competitive Figure and Fitness coach

and choreographer

NUTRITION

Susan M. Kleiner, Ph.D., RD, FACN,

CNS, FISSN

Sports nutritionist, president of High

Performance Nutrition and author ofPower Eating (Human Kinetics, 2013)

Heidi Mochari-Greenberger, MPH, RD

Director of nutrition, Columbia Center

for Heart Disease Prevention, New YorkPresbyterian Hospital

Tosca Reno, BSc, BEd, NTP

Motivational speaker and presenter

and author of The Eat-Clean Diet series

(Robert Kennedy Publishing, 2007) and

The Start Here Diet (Ballantine

Books, 2013)

Monique Ryan, MS, RDN

Chicago-based sports nutritionist and

author of Sports Nutrition for EnduranceAthletes (VeloPress, 2012)

MIND/BODY & NATUROPATHY

Stephanie Bot, PsyD, CPsych

Clinical psychologist and psychoanalyst

and a clinician, educator and writer

Julie Chen, BSc, ND

Licensed practitioner of naturopathic

and homeopathic medicine

SPORTS MEDICINE

Jennifer Solomon, M.D.

Board-certified in physical medicine and

rehabilitation, fellowship-trained in spine

and sports medicine, and a clinical

instructor at Weill Medical College of

Cornell University

ad visor y board


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The goal of life

to match your

nature withNature.

— Joseph Campbell

in the moment


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3 10 2

4

When i t comes to fi tness, th

ere is an absolu te ple thora o

f long-held

prac tices tha t o ver time bec

ome absolu te “ tru ths.” In rec

en t years, for

example, s ta tic s tre tching h

as been trashed, while d yna

mic s tre tching

has been all the rage, and

ye t ne w broad-reaching res

earch re veals

the bene fi ts o f incorpora tin

g all t ypes o f s tre tching in to

a proper

warm-up, including the mu

ch-maligned s ta tic t ype.

I suppose i t is fair to sa y tha

t we are cons tan tl y re vising

these

fi tness “ tru ths” as ne w rese

arch unco vers fac ts and rea

li ties based in

science. A f ter all, i t’s impor tan t to look cri t

icall y a t long-held belie fs a

nd

al ter them as fi tness needs

and research e vol ve.

This mon th, Oxy gen reache

d ou t to t wo di fferen t exper

ts to look a t a

fe w o f these “ tru ths,” which

in fac t ma y be s topping you

from reaching

your fi tness goals. I kno w you

look to Oxy gen to ge t you th

e la tes t

credible research from the b

es t in the coun tr y, and I’m su

re you’ll learn

some thing ne w from our ex

per ts James McKenzie, Ph.D

., a lec turer in the

Depar tmen t o f Human Ph ys

iolog y a t Gonzaga Uni versi

t y in Washing ton,

and Michelle Olson, Ph.D., a

principal researcher a t the A

uburn

Uni versi t y Mon tgomer y Kin

esiolog y Labora tor y in Alaba

ma. (Check ou t,

in par ticular, wha t the y ha ve

to sa y when the y look a t on

e o f ten-quo ted

“ tru th”: “I f you’re no t s wea tin

g, you’re no t working hard e

nough!” You’ll

find our s tor y “Fi tness Folklo

re” on Page 68. )

And then I urge you to tr y Ox

y gen’s ne wes t wa y to crea t

e the six-pack

you wan t in our Core

Upgrade ar ticle on Page 6

2. No t onl y is there a

unique workou t wi th ne w mo ves you’ ve likel y no t se

en an y where else, bu t

there isn’ t a crunch among t

hem! Hurrah!

Remember, abo ve all, to al w

a ys cri ticall y re vie w long-he

ld fi tness

“ tru ths” and keep in mind —

the one tha t fi ts your fi tness

BFF ma y no t be

the bes t one for you.

S ta y in touc h,

DI A NE H A R T

EDI TORINCHIEF

@dianeox ygenmag

P .S . S t a y t u n e d f o r a n e w w a

y o f

a p p r o a c h i n g H I I T

t h a t I ’ l l t a l k a b o u t

w i t h y o u n e x t m o n t h .

I ’ v e b e e n d o i n g i t f o r

w e e k s n o w a n d c a n ’ t

w a i t t o s h a r e a s a m -

p l e o f i t i n O x y g e n a n d t e l l y o u w h y I l i k e

i t s o m u c h !

@oxygenmagazine facebook.com/oxygenmag

#oxygenmagazine oxygenmag.comoryoutube.com/oxymagazine

/oxygenmag [email protected]

A re “ tru t hs ” ho ld ing you bac k ?

R E v e a l t a u

t a b s w i t h

t h e s e c r u n

c h - f r e e m o

v e s

o n P a g e 6 2

.


editor’s letter


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Oxygen readers never hold back.Here’s what you told us this month.

Shout out!

you toldusOX Y G E N WO

MEN SHO W US THEIR G Y

M BAGS

Canada

Age: 37

Age: 35

Hey! What do youthink? Tell us what’s

on your mind.

[email protected]

oxygenmag.com

@oxygenmagazine

facebook.com/oxygenmag

@oxygenmag

#oxygenmagazine

All content submitted toOxygen will be considered for

publication. We reserve the rightto edit for length and clarity.

ideas I could incorporateand motivation galore. Thebest part? Your Ultimate90-Day Challenge winneris a mother of two, just likeme. Hmm. ... Perhaps I, too,could be what she’s workedso hard to become! Keep upthe terrific work, Oxygen! AMY SKRETTA, VIA FACEBOOK

Proud transformationsI just wanted to send youa quick note of thanks, asI saw the Transformationissue today and was soexcited to see myself inthere! I am so honoredto be part of Oxygen magazine and haveabsolutely loved everythingabout the Ultimate 90-DayChallenge. You and yourteam did a phenomenal job with the entire process!Thank you so much again.It’s so motivating to see!

KIM, VIA EMAIL

I just want to say thankyou for the article in theTransformation issue. Youdid a great job, and

Oxygen: always aheadof the pack!I was so pleased to seea woman of color on thecover of your magazine forthe November issue, butI nearly passed out whenI saw ANOTHER personof color on the cover ofthe January issue just two

months later! I think Oxygen just set a record. Usually,women of color MIGHTbe featured on one covera year for most fitnessmags. But I’ve noticedOxygen has really beenmixing it up inside andoutside the magazine torepresent all women, and I

just want to say how much itis truly appreciated. There’sa reasonOxygen is myfavorite — always ahead

of the pack! Keep up thegreat work! P.S. The Januarycover is just awesome. Lovethe colors and FabianaFerrarini is just gorgeous! KRISTIN, VIA EMAIL

What’s in your gym bag? Just like the request forour kicks, a request forour gym bag would beawesome to feature onyour Feedback page. Asa side note, this Feedbackpage in your magazineis a brilliant idea. It givesus, your readers, comfortin knowing that Oxygen is taking our thoughts,

recommendations,considerations andcomments to heart.Thanks.

LUISA, VIA EMAIL

Motivation plus! Just received myOxygen inthe mail today and read itcover to cover in one sitting!More than any other issue,this one was crammed withworkouts I could do, meal

Age: 40

Lo o k f o r o ur ne x t r e que st f o r sub mi ssi o ns o n o ur F ac e b o o k p age and y o u c o ul d b e f e at ur e d he r e !

EDI TOR ’ S NO TE:

HE Y, WE HAD

GREA T FUN

PU T TING THI S I S SUE

TOGE THER! PICK

UP YOUR COP Y O

F

TRAN SFORMA TIO

N

ON NE W S S TAND S

NO W.

all my friends have been

running out to get theircopies! It is such an honorand means more than Icould ever tell you, to befeatured alongside all theseother beautiful and strongwomen!

Here’s to a happy andhealthy 2016!! :) RHODA, VIA EMAIL

E D I T O R ’ S N O

T E :

T HA N K S, L U

I SA !

W E T O O K Y O

U R

I D EA A N D U S

E D

I T B E L O W.

B E F O R E 1 6 5 L B

M Y

O W 1 0 5 B

4 E X E R C I S E S F O R A T O T A L B O D Y W O R K O U T

A b s ! B a c k ! B u t t ! A n d m or e !

I N J U S T 6 W E E K S

H o w I g o t

( A N D Y O U C A N T O O ! )

3 C a r d i o C r u s he r s M e l t T h a t

F AT !

I t ’ s 2 0 16 !

C O M P L E T E P L AN T r a in i n g & M e a l s

3 0 W AY S T O L O S E M O R E P O U N D S (AN D K E E P T H E M O F F ! )

o x y g e n m a g . c o m

C O LLE C T O R ’S IS S U E / W I N T E R 2 0 1 6

P l e ase d isp lay unt il 3 / 2 9 / 1 6


feedback


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Bia Brazil USA8621 West Mcnab Road

Tamarac, fl33321Ph: 1+ (954) 597-8992

WWW.BIABRAZILUSA.CO

Brooke Rockefeller Tiffani BachusErin Macdonald

In addition to being a nutrition consul-tant, Tiffani Bachus, RDN, co-author of“Spicy Snack Time” on Page 40, is also aformer fitness competitor and model whoappeared on the cover of Oxygen’s Winter2012 Fat Loss issue. She is currently creat-ing the Clean Eating Academy WeightLoss Program with Erin Macdonald, RDN,and keeps busy with her own workouts.“I am totally a weight-training gal, butI’ve recently started up tennis, and I’ll bedancing ballroom for Dancing With theStars Arizona in February,” she says. Shereceived her Bachelor of Science fromCalifornia State University, Northridge,and did her registered dietitian trainingat the University of Northern Colorado. Amother of three, she is also the co-authorof No Excuses! 50 Healthy Ways to ROCKBreakfast! (urockgirl.com).

Recipe developer and nutrition writerErin Macdonald, RDN, is part of a writingteam along with her cousin, Tiffani Bachus,RDN. Their recipe is featured this month inSmart Snacking on Page 40. Macdonaldand Bachus are also partners in U RockGirl, a nutrition consulting service (urockgirl.com). “Tiffani and I have been busyworking on the Clean Eating Academy’supcoming Weight Loss Program andare so excited for it to launch!” she says.Macdonald, who earned a bachelor’sdegree from the University of California,Los Angeles, and completed her regis-tered dietitian studies at California StateUniversity, Los Angeles, is the mother offour sons. Recently, she has been updatingher own workout routine. “I’m loving box-ing and weight training, and I’m trying tostop being such a cardio queen,” she says.

Fitness model Brooke Rockefeller dem-onstrates the moves in “Braking Muscle,”Page 72. “The shoot was full of fun energyand laughter,” she says. Rockefellerearned a bachelor’s in business from theUniversity of Nevada, Reno, and thesedays she keeps busy as a CrossFit athleteand coach along with working for lulu-lemon athletica. “I’ve found that pursuingand coaching CrossFit has helped meovercome body-image issues and insteadfocus on becoming a stronger, moreconfident version of myself,” she says.Her nutrition plan consists of whole foods“and probably way too much coffee,” shesays. “My go-to cheat meal is always aburger and sweet-potato fries.” Her futuregoals revolve around fitness. “I plan toencourage others to pursue happier andhealthier lives through fitness every day!” P H

O T O O

F B R O O K E R O

C K E F E L L E R B Y C O R Y S O R E N S E N

contributors


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LET OXYGEN BE YOUR PERSONAL TRAINER

FITNESS NEWS

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JUMP FOR JOY! The numberof American adults who smoke hasdropped to 14.9 percent, according tothe Centers for Disease Control andPrevention. That’s down from 16.8 per-cent in 2014 and 25 percent in 1997!


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By Lara McGlashan, MFA, CPT,Fitness Editor

What you do today can improve all your tomorrows. RALPH MARSTON, WRITER, AUTHOR

Dare togo bare

Barefoot activities can improvebalance and posture, and preventinjuries such as shinsplints, plantarfasciitis and tendonitis, according toPatrick McKeon, a professor at IthacaCollege’s School of Health Sciencesand Human Performance. Your feetprovide feedback to your brain, andwhen that feedback is dampened,the larger muscles can overcom-pensate to the point of exhaustion,

which can lead to injury, according toMcKeon. Yes, shoes provide supportand shock absorption for high-impactactivities, but whenever possible, dolow-impact activities such as Pilates,yoga, dance and martial arts with nofootwear, and lose the shoes whenwalking around the house.

Not sure you wantto go completelybare?Understandablebecause noteveryone is ashygienicallyperfect as youare. In that case,wear this: theBloch StudioShoe. It’s form-fitting withoutbeing restrictive,and you can stillconnect to thefloor — without

taking part of ithome with you.blochworld.com,$59.50

How to:Take your pulseKnowing how to take your pulse is an

important skill, not only for purposes of fat

loss and exercise effi cacy but also for healthbenefits. Case in point: A new study out ofChina indicates that a resting heart rate(RHR) above 80 beats per minute (BPM)could indicate a 45 percent greater possibil-ity of premature death.

Your RHR indicates how effi ciently yourheart is pumping blood throughout yourbody, and the fewer heartbeats it takes toaccomplish this task, the healthier and fit-ter you are. Normal RHR is between 60 and100 BPM, according to the American Heart

Association. For conditioned athletes, thatcan drop as low as 40 to 60 BPM, and in some

cases even lower.The two best places on your body to mea-sure your pulse are at your wrist and on yourneck. Follow the steps below to locate yourpulse, and once you’ve found it, count howmany times you feel your heartbeat in 15 sec-onds. Multiply this times 4 to get your BPM.

4 Your wrist (radial artery)1. Hold one hand out with your palm facingupward and your elbow slightly bent.2. Place the pads of your index and middlefingers of your other hand just inside your

wrist, below the base of your thumb. Note:Do not use your thumb to take your pulse. It

has its own large artery that can often con-fuse the radial pulse count.3. Press lightly until you feel your pulse. Youmay need to move your fingers up and downuntil you find it.4. Watch a clock or set your phone timer andcount your heartbeat for 15 seconds.

4 Your neck (carotid artery)1. Take your index and middle fingers andplace them on the side of your neck betweenthe windpipe and the large muscle of yourneck.2. Press lightly in the hollow area until you

locate your pulse.3. Watch a clock or set your phone timer andcount your heartbeat for 15 seconds.

4 What’s your RHR?To figure out your resting heart rate, take

your pulse when you’re fully at rest. Besttime: Right when you wake up in the morn-ing and are relaxed.


fitnessnews


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BioPerine®

enhanced formulas infast-acting liquid soft-gels for Women

Available at Fine Health Food Stores Everywhere. is a registered trademark of Sabinsa Corporation.

N E W PRODUC T S !

MOVE OF THE

MONTH:

SVEND PRESS

Increase your time undertension with this anteriordelt and chest move. Dothree sets of 10 to 15 slowrepetitions as a warm-upfor your chest workout oras a finisher to burn outyour pecs.zSetup: Hold two smallplates (5’s or 10’s) sand-wiched together betweenyour palms at chestheight. Raise your elbowsso your arms are paral-lel to the floor and your

fingers are forward.zMove: Extend yourarms and press theplates straight out fromyour chest, then slowlyreturn to the start.

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Pure

barreplank P H O T O S B Y K E L L Y S H R O A D S P H O T

O . C O M

Carve your obliques and work your inner thighs with this amped-up plank de-signed by Shalisa Pouw, senior master trainer and Pure Barre Studio owner in Boul-der, Colorado. “This exercise takes an already challenging plank position to the nextlevel by recruiting the shoulders, inner thighs and back muscles while also increasingflexibility,” Pouw says. Do three sets of 10 to 15 reps per leg, either as part of your corework postworkout or as movement prep for any total-body workout.

To do: Come into plank with your hands slightly wider than your shoulders and yourhead, hips and heels in line. Pull your right knee underneath you toward your leftelbow, keeping your hips low, then extend your leg and straighten it as far as you can,trying to tap the floor outside your left hand. Bend your knee and return your leg tothe start. Repeat on the other side to complete one rep.

Trainer’s tip: “Keep your weight in your hands throughout and your hips down in linewith your shoulders. Don’t worry if you can’t get your leg all the way straight; just workat your own level and build strength and flexibility as you go.”

Tr ic s o f the tra iners:


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Pillow talkNumerous studies tout the importance of sleep as it relates to peak

athletic performance, but what role does your pillow play in all this?Could the place where you lay your head be the key to a good night’ssleep? “Up to 95 percent of people sleep on the wrong pillow,” saysEugene Alletto, CEO and founder of bedgear (bedgear.com), a com-pany that provides bedding for pro athletes on the Padres, Tigers, Metsand Broncos. “Simple adjustments in temperature and spinal alignmenthave a big impact on the quality of rest you receive.” Use these tips fromAlletto to find your perfect bedside companion tonight and reap thebenefits in the gym tomorrow.z Do you sleep on your side? Your back? Facedown like a starfish?Research the kind of pillow that properly supports your sleep profile andbody type before purchasing. Go to Bedgear Pillow ID at bedgear.com/

product-selector to get “fit” for a personalized pillow.z At night, your body temperature needs to drop about 2 degrees forproper rejuvenation and recovery. Find a pillow that wicks heat andsweat away from your body to facilitate that process.z Supporting your head, neck and shoulders is of the utmost importanceto ensure proper spinal alignment and improve deep sleep. As your pil-low ages, it loses that support. Replace pillows every one to two years forthe best sleep possible.

ROBERT H. SCHULLER, PASTOR, MOTIVATIONAL SPEAKER

$ˆ&@!Swearing after youhurt yourself can actu-

ally make you feel lesspain. A study out ofKeele University inEngland had volun-teers submerge theirhands in freezing

water. During oneround, they chanted aneutral word, and dur-ing the second round,they were allowedto chant an exple-tive. When allowed toswear, the students

reported less pain fromthe water and left theirhands under for 40seconds longer on aver-age. Let’s round up anice bucket for the nextTabata session.

Believe it or not, youcan teach an old dog

new tricks. A studypublished in the journalBrain Plasticity showedthat exercise canenhance the develop-ment of new brain cellsin adults, a processcalled adult neurogen-esis. Mice who spenttime running on wheelsdeveloped twice thenormal number of newneurons while alsoshowing an increasedability to distinguish

new objects fromfamiliar objects. Justmore proof that age is

just a number.

This is your brain …on exercise


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By Jessie R. Shafer, RD

Nutrient-richradishes

F I T F O O D O F T H E M O N T H

Peppery radishes add interesting flavor and textureto relish trays and burgers. Try adding radishes to stir-fry

or thinly slice and saute them in sauces or bean or pastadishes. These crunchy veggies are a cousin to cabbage andboast high amounts of vitamin C, fiber and potassium, andthey can aid digestion.zLook for – radishes that are smooth. If green tops are stillattached, look for bunches with fresh, unwilted leaves.zTo store – remove radish greens (they are edible) andplace whole radishes in a plastic bag in the refrigerator upto one week.

*Check outOxygen’s Recipe Makeover featuring radishes (right).

Thyme-

roasted,tasty!Bring a new side dish toSunday dinner. Roastedradishes are colorful,

juicy and so easy tomake — and they canadd an exciting pop offlavor to update yourveggie routine. Makeseight servings.

• 1 pound fresh redradishes

• 2 tablespoonscanola oil

• 1 teaspoon dried thyme• ½ teaspoon coarse salt• ¼ teaspoon black

pepper

Preheat oven to 450degrees. Trim top andstem ends off radishes.Slice radishes in half andplace in a bowl. Add oil,thyme, salt and pepper;toss until radishes are

lightly coated. Transferto a baking sheet androast in oven for 10 to 12minutes. Serve warm.

NUTRITION FACTS PERSERVING (about ½ cup):calories 85; total fat 4 g;saturated fat 0 g;carbs 2 g; dietary fiber1 g; sugar 1 g; sodium138 mg, protein 0 g

RECIPE MAK EO

VER:


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KEEP IT TO YOURSELF!

A recent article pub-lished in Body Image based on research outof the University of NotreDame hones in on a touchysubject: sharing issues ofdiet and weight loss withdaughters. “Generally,we found that for the

daughters who were beingencouraged to lose weightby their mothers, outcomeswere worse if their motherswere not also discussingtheir own weight con-cerns,” said Erin Hillard,developmental psychologydoctoral student. A bet-ter approach is to involveyour daughters in planningnutritious meals and stayactive as a family.

Top tip: Tell your daugh-ters how healthful choicesmake you feel more ener-gized and happier.

THE AVERAGE NUMBEROF MINUTES OF EXERCISE BEFORE YOURBODY SWITCHES FROMUSING CALORIES FROMSTORED CARBOHYDRATES FOR ENERGYTO USING CALORIESFROM STORED FAT FORENERGY, ACCORDING TO THE NATIONALINSTITUTES OF HEALTH.

20

Researchers at Kyoto University in Japan havefound that fish oil may transform fat-storage cellsinto fat-burning cells, which may reduce weightgain in middle age. The research team explains inScientific Reports that fish oil has the potential toactivate receptors in the digestive tract, rev up thenervous system and cause storage cells to metabo-

lize fat. In their animal study, mice that ate foodalong with a fish-oil supplement gained 5 to 10 per-cent less weight and had 15 to 25 percent less fatcompared with the mice that did not receive a fish-oil supplement.

Burn fat

with fish oil

MARCH 2016 . OXYGENMAG.COM ‹ 29


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Eating healthypackaged foods maycause overeating,according to newresearch. In threeexperiments pub-lished in the Journalof the Association forConsumer Research, investigators found

that if you thinka certain food ishealthy, you’re likelyto eat more of it.In one experiment,participants whoconsumed a cookielabeled “healthy”reported greaterhunger after eatingit compared to those

who ate a cookiethey thought wasunhealthy.

Top tip: Buy foodsthat are nourish-ing or filling, suchas products made

with nuts and beans,rather than thoselabeled healthy so

you’ll have a greater

sense of fullness.

Break thisunhealthy

habit

Yes, you do. Rinsing fruits and vegetables under runningwater and gently rubbing the surface with your fingersor a soft vegetable brush removes 99 percent of patho-gens, including almost all the salmonella, E. coli or norovirusthat could be lurking on your produce. The Food and DrugAdministration recommends washing produce even if you planto remove the peel. And don’t use soap or submerge producein water, which could actually spread bacteria.

Top tip: Cooking kills most bacteria, but if you’re going to eat

produce raw, rinsing and gently scrubbing it is the most effec-tive way to remove bacteria.

Do you really need

towash produce?

THE NUMBER OF POUNDS A WOMAN MUST LOSE BEFOREPEOPLE START NOTICING A DIFFERENCE IN HER FACE, ACCORDING TO RESEARCHERS AT THE UNIVERSITYOF TORONTO. “THE FACE IS A ROBUST INDICATOROF ONE’S HEALTH,” SAYS NICHOLAS RULE, ASSOCIATEPROFESSOR AND RESEARCH CHAIR, IN A UNIVERSITYPRESS RELEASE. “INCREASED FACIAL FAT IS ASSOCI ATED WITH A COMPROMISED IMMUNE SYSTEM, POORCARDIOVASCULAR FUNCTION, FREQUENT RESPIRATORYINFECTIONS AND MORTALITY.”8

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healthnews

Juicing isa quick andhealthy way toget vitamins and

nutrients on thego, but the op-tions at a juice

joint are oftenoverwhelming:What ingre-dients shouldyou add? Howshould you juicearound yourworkout? And forheaven’s sake

what is camucamu? To get tothe bottom ofthe green-drinkphenomenon,Oxygen que-ried Lori KenyonFarley, a certi-fied nutritionalconsultant andco-founder anddirector of prod-

uct developmentfor Project Juice.Use this chartwith ingredientsuggestions fromFarley to concoctthe ideal juice foryou according tothe time of day,your mood andnutrient needs.

Juicelike apro

Lara McGlashan, MFA, CPT, Fitness Editor

Camu Camu is like the new acai: a rainforest fruit that looks like a pale-orangelemon, full of vitamin C, potassium, valine and other immune-boosting compounds.

You feel ...sluggish

upbeat and happy

on the verge ofa cold

grumpy

nervous

bloated

PMS-y

Essential ingredientsBananas have B vitamins andpotassium for an energy boost,

and kale provides L-tyrosine,

which elevates mood and

stabilizes blood sugar.

Cacao will help maintain

your high-on-life feeling, and

maca is an adaptogen that

will decrease stress.

Kiwi and grapefruit have vi-

tamin C to boost your immune

system, and ginger and camu

camu* help boost immunityand fight viruses.

Oranges and dark, leafy

greens contain folate, which

affects neurotransmitters to

positively impact mood.

Sweet potato has high levels

of vitamins A, B and C to calm

nerves, and mint calms a

jumpy stomach and eliminates

stress.

Pineapple contains bromelein

to reduce inflammation, andcucumber is a natural diuretic

to flush excess water.

Fennel has anti-gas properties

and helps flush toxins, while

peanut butter has magnesium

to elevate mood and prevent

bloat.

Time of daymorning

preworkout

postworkout

afternoon

evening

Best baseNut milk or beet

juice for an energy

boost. “Beet juice

has been shown to

increase endur-

ance by as much

as 18 percent,”

Farley says.

Beet juice, nut

milk or coconut

water to hydrate

you and fuel your

workout

Coconut water to

replace electro-

lytes or Greek

yogurt to kick-

start the repair

processes

Unsweetened nut

milk or tap water

if you’ve already

exercised; beet

juice, nut milk or

coconut water if

you have not

Water, ice. “In the

afternoon or eve-

ning, keep calories

low and energy

high by including

several vegetables

and replace your

base with ice.”

fi

r s t c h o o s e

n o

w c

h o o s e



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Confirmation: The see-food diet existsMore than 200 American kitchens werephotographed by the Cornell University Foodand Brand Lab in New York to determine whetherthe food sitting out on counters could predict the

weight of the women living in each home. Theresults: Women in homes where the breakfast

cereal sat out on the counter weighed 20 poundsmore, and women in homes with drinks on thecounter weighed 24 to 26 pounds more thanthose with snack-free countertops. Even moreinteresting — those with only a fruit bowl out onthe counter weighed 13 pounds less.

Action point: Out of sight, out of mind —and off of bellies. Let fruit be your only counterdecoration, and put all other snack foods away.

Maximum acceptable number of moles on your right arm before your risk for melanoma skyrockets.Women with more than 11 moles on an arm were more likely to have more than 100 moles on their

body in total, greatly increasing their risk of developing a melanoma. Melanoma arises 20 to 40percent of the time from pre-existing moles, and with each additional mole on your body, it increasesyour melanoma risk by 2 to 4 percent per mole.

Action point: Get a spot check at least once a year by a dermatologist and remember: Sunscreen isnever out of season. Apply SPF 30 or higher liberally and often whenever you’re outdoors.SOURCE: KING’S COLLEGE LONDON


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1} Get social on social media.“Join Facebook groups, post progress

photos, start your own blog and watch the

conversation begin,” says Kim Dolan Leto,

trainer and creator of the F.I.T. DVD series.

Icebreaker: Follow your gym’s Facebook

page and post comments.

2} Smile!Smiling has superpowers. The act of

smiling not only can bring on your own

happiness, but one study found that a smile

also can make people feel more connected.

Icebreaker: Smile, duh!

3} Stop tuning out on the treadmill. Skip the Seinfeld reruns so people can

actually strike up a conversation with you.

Icebreaker: “Challenge your treadmill

neighbor to a sprint race,” suggests Felicia Romero, fitness

trainer and owner of Fit Method gym in Gilbert, Arizona.

4} Join a group challenge.Whether you sign up for Oxygen’s Ultimate 90-Day Challenge

or your gym’s weight-loss competition, common goals create a

shared sense of purpose.

Icebreaker:Pay attention to the successes of others! Give lots

of good-for-yous and high-fives to your fellow challengers.

5} Dish out compliments.No, we’re not saying to pass out pickup lines, but a genuine

compliment — “I love your tights” or “What’s the secret to your

great glutes?” — is always a welcome opener.

Icebreaker: “If I see a fellow female and she has a rocking

body, I tell her,” Romero says.

6} Become a class regular.Seeing familiar faces each class creates motivation, community

and an atmosphere of accountability, says Hultquist — and

common ground to strike up a conversation.

Icebreaker: “I’m still sore from last week.”

7} Get to know the instructor.Don’t be intimidated by her divine Dancers Pose or her drill

sergeant–like demeanor in class. “Instructors want to be

approached and love feedback,” Romero says.

Icebreaker:Like your instructor’s Facebook posts and

Instagram pics.

8} Hang out at the gym’s juice bar.The club’s hub of social activity is a prime gathering spot and

the perfect place to sip and strike up a conversation.

Icebreaker: “How long have you been training here?”}

Ditching theheadphones and

head-down mentalitycan improve your fit-

ness and outlook.

As humans, we need food, water, sleep, exercise … you

know, the basics. But did you know social connection ranks

right up there? “We absolutely need strong connections to flour-

ish,” says David Karp, Ph.D., professor of sociology at Boston

College. Research shows that people with strong social bonds

are happier, have better immunity, experience less stress and

live longer. On the flip side, feeling lonely can seriously hurt

your health. One study found that a lack of social ties increases

the risk of premature death by 50 percent — the same as smok-

ing 15 cigarettes a day. Yikes!

We get it: Connection is key to health, but what’s the gym

got to do with it? Turns out ditching the headphones and

head-down mentality can improve your fitness and outlook.Not only are we happier when we’re with other people, but

sweating together also releases oxytocin, a brain chemical that

primes you to gel with your fellow gym-goers. Plus, research

says connecting to people at the gym means more workout

hours logged. “Having friends at the gym, whether it ’s a favor-

ite instructor or class regulars, provides an additional level of

accountability,” adds Cherilyn Hultquist, Ph.D., assistant profes-

sor in the Department of Health, Physical Education and Sport

Science at Kennesaw State University in Georgia.

Bonding is big on benefits, but walking up to the gal doing

cable rows can be OMG awkward. These eight no-sweat ideas

will have you buddying up with fellow fit friends in no time.

Reach out!Building fitness connections can helpyou build a better body — and enrichyour life. By Allison Young

mind+bodynews



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The key ingredient of Xenadrine Core® is backed by two scientificstudies, including one published in the prestigious journal Phytothérapie !

NEW Xenadrine Core®

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I’ve taken thermo pills before,

but have never come acrossanything this potent. – yova1 ACTUAL XENADRINE CORE® USER. Received product as a free sample.“ ”

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016

Average weightloss with thekey ingredient(C. canephorarobusta ) inXenadrine Core®

was 10.9 lbs.vs. 5.4 lbs. in a60-day studywith a low-caloriediet, and 3.7 lbs.vs. 1.25 lbs. in aseparate 8-week

study with acalorie-reduceddiet and moderateexercise.


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More water

equals morefat lossIf you’re still relying on diet drinks to aid

your weight-loss program, try this simple foodhack to improve your results. A recent weight-loss study, reported in The American Journal ofClinical Nutrition, asked roughly half its over-weight female participants to drink water afterthey ate lunch instead of diet beverages five

days per week. The other half was told to con-tinue drinking the diet beverages while theykept to the weight-loss plan. After 24 weeks,both groups improved body composition andreduced their cardiometabolic risk factors bya good deal. However, the water drinkers losteven more fat and showed greater improve-ments in fasting insulin response. Take-away: Just imagine how much better your fat-lossefforts (and health) may be if you drink at leasteight glasses of water per day, seven days perweek, and skip the diet drinks altogether.

APPROXIMATEPERCENTAGE OF IRON

ABSORBED FROM DIETS BYOVERWEIGHT AND OBESE WOMEN COMPARED TO

NORMALWEIGHT WOMEN, ACCORDING TO A STUDY IN

THE AMERICAN JOURNALOF CLINICAL NUTRITION.

66

By Jerry Kindela, MA, DHS

Sleep hygiene toshed pounds If getting eight or sohours of sleep pernight is not one ofthe priorities of yourfat-loss plan, you’remaking it more dif-

ficult for your bodyto shed weight. According to a reviewof sleep and fat-lossresearch published in Advances in Nutrition,chronic short sleeppatterns can impactbody compositionand metabolic diseaserisk factors. Shortersleep periods werestrongly associated with increased totalenergy intake and totalfat intake, leading

researchers to con-clude that such sleeppatterns “may contrib-ute to increased riskof obesity and relatedchronic disease.”

To boost yourchances of regularlygetting enough sleep,develop what MichaelThorpy, M.D., callsgood “sleep hygiene.”His suggestions, foundat the National SleepFoundation website,

include avoiding naps,nicotine, caffeine andalcohol close to bed-time; doing intenseexercise early in theday and restful exer-cise, like yoga, later inthe day; getting plentyof exposure to daylightto help you maintaina healthy wake-sleepcycle; ensuring that your bed is comfort-able and room cool;and eliminating watch-ing TV after you’ve

turned in.

Create a supportiveenvironment

It’s virtually impossi-ble to lose and maintain

a healthy weight and livean active lifestyle if thepeople around you, yourimmediate environmentand your daily activitiesdon’t support you. At thebeginning of a new year,you want that supportright from the start ofyour plan. Dr. Jim Taylor,sports psychologist andadjunct professor atthe University of SanFrancisco, has a fewsuggestions that can

help you improve yourefforts in the new year.“First, surround yourselfwith people who willencourage your effortsand share similar goals(e.g., other exercis-ers), and avoid thosewho will undermineyou (e.g., couch pota-toes and naysayers),”Taylor recommends.“Second, ensure thatyour immediate life andworkspaces sustain

your efforts (e.g., no junk food at home andhave treats removedfrom your offi ce kitchen).Third, create activities inyour life that buoy yourefforts (e.g., walk or biketo work, take the stairs,schedule regular work-outs).”


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BODY BENEFITS Go bananas!

A longtime favorite ofathletes, bananas beatout a carbohydratesports drink in severalways, studies show.Bananas provide anti-oxidants not found insports drinks and con-

tain a healthier blend ofsugars.

Juicy benefits!Losing fluids throughsweat requires replac-ing them, usually byconsuming an electro-lyte-rich drink after yourworkout. Studies showyou’re actually betteroff downing orange

juice instead. Its highlevels of electrolytestrump even the topbrands of sports drinks.

Whey to lose weight!Whey protein andGreek yogurt add up tonearly 35 grams of pro-tein, a level shown toprevent body-fat gain,put the kibosh on hun-ger pangs and stabilizeblood sugar so you stayfuller longer.

Vanilla joy! Eating vanilla yogurthas been shown tomake people feel

happy, especially whenit’s low-fat, when com-pared to fruit-flavoredyogurts. In addition,natural vanilla extractalso contains anti-oxidants, which mayhelp in eliminating freeradicals.

Swap your sports drink for this postworkout, creamy, high-protein treat.By Linda Melone

CREAMY ORANGESMOOTHIEMakes 1 serving

½ cup fat-free Greek yogurt

⁄ cup orange juice ¼ teaspoon freshly grated orange rind ½ ripe banana, sliced (frozen works best) 1 scoop vanilla whey protein powder 1 teaspoon pure

vanilla extract ice, if desired

Place all ingredients exceptice in a blender and com-bine, blending until smooth.Add ice, if desired, and con-tinue blending for desired

consistency.

Nutrition facts (per serving):calories 258, total fat 0 g,saturated fat 0 g, protein 34g, sodium 150 mg, carbs 29g, fiber 2 g, sugar 21 g


shakeup yourda y


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Our kicked-up hummus recipe uses black beans and plentyof flavorful spices to satisfy your taste buds and build leanmuscle. By Erin Macdonald, RDN, and Tiffani Bachus, RDN

Spicy snack time

smar tsnacking

It’s 3 p.m. and your tummy is rumbling.Your brain is telling you to have a cookie,but you know from experience thatone cookie midday leads to an emptycookie jar. Sigh. The best snack to eatin the middle of the afternoon to boostyour energy level and quiet the innercookie monster is one that’s savoryand full of fiber and protein. Hummus,which is made from garbanzo beans, isa longtime favorite because beans arethat perfect combination of protein andcarbohydrates that will fuel your workoutas well as serve as a recovery food. Thisfiber-filled take on hummus is madefrom black beans, garlic and other greatflavors. It’s so good, you might just eat itstraight from the spoon!

BLACKBEAN HUMMUSMakes 4 servings1 serving = 4 tablespoons

Hummus:1 can black beans, drained and rinsed1 clove garlic2 tablespoons tahini2 tablespoons lemon juicezest of 1 lemon1 tablespoon rice wine vinegar½ teaspoon cumin½ teaspoon smoked paprika

Vegetable Wrap:1 romaine lettuce leaf½ cucumber, sliced in strips1 carrot, sliced in strips

WHAT’S SO GREAT ABOUT IT?

BEANS, BEANS: Protein-filled black beans are ahealthful — and delicious —dietary staple. Very low in fat

compared to animal protein,these hearty beans serveas a healthier alternative tomeat in dishes from chili toenchiladas. Their abundantfiber helps lower cholesteroland promotes overall hearthealth. These tasty darklegumes also help keep bloodglucose in check and helpmaintain colon health.

TASTY TAHINI: Rich inunsaturated fat, tahini(paste made from groundsesame seeds) is filled withB vitamins that supportbrain health and preventcardiovascular disease.

Delicious as a dressing orsauce over veggies, grains,tofu and other proteins,tahini is packed with ironand other minerals. Tahiniis an excellent source ofmethionine, which detoxifiesthe liver. A great addition tovegan diets, tahini is also anexcellent source of plant-based calcium.

PUCKER UP: Lemons area potent source of vitamin Cand also enhance collagenproduction, which improvescomplexion and iron uptake.Did you know that lemon zestis high in calcium and a great

source of blood-pressure-lowering potassium?Polyphenol flavonoids inlemon zest also help toreduce LDL cholesterol. Sobe sure to use all the fruit, notonly the juice.

T i p : T i s snac s p e r f e c t i f y o u’ r e o n t e go b e c ause i t o e sn’ t r e qui r e e f r i ge r at i o n.

“Beans are that perfect combination of protein and carbohydratesthat will fuel your workout as well as serve as a recovery food.”

1. Place all black-bean hummusingredients in a food processor andblend until smooth.2. Layer 4 tablespoons of black-beanhummus, cucumbers and carrots into aleaf of lettuce.

Nutrition facts (per serving): calories

175, fat 4 g, sodium 440 mg, carbs 27 g,fiber 8 g, protein 8 g

Serving suggestion: Serve this dip witha colorful array of veggies — cucumbers,sweet bell peppers and jicama — tosatisfy your need to crunch (which willrelieve stress). The fiber in the recipe willfill you up for hours.

Flavor brightener: Using vinegar andlemon juice enhances the flavor of anyrecipe just like salt does, but without thesodium and unwanted belly bloating.



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A good spor ts

bra can e le va te

your e xerc ise, b

u t on l y i f i t ’s

t he r ig h t m i x o f

com for t and c l

oseness. B y M y a t t M

u r p h y, C S C S

S p o r t s b

r a s

c o m e i n

t w o s t y l

e s :

C o m p r e

s s i o n b r

a s

p u s h a g

a i n s t y o

u r

b r e a s t s

, w h i l e

e n c a p s

u l a t i o n

b r a s

h a v e c u

p s.

No-flaw braz Built for comfort andbreathability when theweather’s hot, Salomon’sMedium Impact Bra isdesigned with a light-weight, breathable fabricthat keeps you dry andseamless technologythat prevents chafing,no matter how you move,bend or stretch.

$48, salomon.com

Fail-free fitz Fabletics’ stretchy-yet-supportive Sintra Braoffers a flattering shapethat never shifts or slips asyou move. The polyester/spandex blend featuresadjustable shoulder strapsand back hooks, plus ahigher neckline that pre-vents you from showingcleavage during bent-overrows and other exercisesthat can sometimes be toorevealing.$50, fabletics.com

A stay-put palz The Juno sports bra fromBrooks Running’s MovingComfort collection is aracerback that’s got yourfront! Made from an odor-resistant fabric, its bondedfront-adjustable strapswith concealed hook-and-loop closures offer acustomizable fit.$60, brooksrunning.com

Bosom buddyz Nike’s Pro IndyColorblock sports brabreathes to keep youfeeling dry and provides

just the right amount ofsnugness for light-impactworkouts (think walking,weight training and yoga)so you stay stylish and sup-ported at the same time. $50, six02.com

Inexpensive assetz Packed with perks at alow price, the Power CoreCompression Cami sportsbra by C9 Champion has adouble layer of compres-sion fabric, offers mediumimpact support and sportsa DuoDry+ fabric thatwicks moisture and driessuper fast.$17, target.com/c9

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fi tgear


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Meet Kim

ISSA • 1015 Mark Ave • Carpinteria, CA 93013

METHODS OF STUDY

SELF-PACED: Study at home at yourown pace

GUIDED STUDY: Structured studytrack with virtual classroom and

lecture series

DEGREE TRACK: 10-weekundergraduate online course withweekly lectures, dedicated professor,

and guided classroom discussion

ACCREDITED PROGRAMS

Personal Trainer Fitness Nutrition

Exercise Therapy

Strength and Conditioning

Youth Fitness

Senior Fitness

Associate’s Degree in Exercise Science

with an Emphasis in Personal Training

ISSA FAST FACTS

• For over 25 years, ISSA has providedtness education to over 180,000

students and trainers in 92 countries

• Surveys show that the personal

training industry has a high degreeof job satisfaction and is one of the

fastest growing industries

• ISSA provides no-cost educational

support to all of its students, evenafter program completion

call 1.800.892.4772 • 1.805.745.8111 (intl)or visit

ISSAoxygen.com mention oxy1603

WHY NOT YOU?

The ISSA Your Trusted Source for Fitness Education Since 1988ISSA’s nationally accredited distance education programs provide the education you

need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certication

courses even higher and earn an Associate’s Degree in Exercise Science with an Emphasis

in Personal Training. TA, MyCAA, and GI Bill approved.

—Kim Dolan Leto, ISSA CFT, SFN

kimdolanleto.com

“I have been in the tness industry for more than ten years. Wanting to

continue my education, I found the ISSA online program. Becoming

a Certied Fitness Trainer and Specialist in Fitness Nutrition with

the ISSA was the perfect way to gain a comprehensive education in

health and tness.

Upon completion of my courses, I became the Director of Family

Health & Wellness for the ISSA. Writing and speaking havebecome my platform to educate, motivate, and inspire. I am

passionate about sharing accurate and reliable information.

The ISSA has equipped me with the education to write and speak

with condence. People look to me as a source of information.

Because of my education with the ISSA, I have complete security in

knowing I am a trusted tness resource”

E v a S i m o n


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B y Lara McGlashan, M

FA, CP T, F i tness Ed i tor

Pho tograph y b y Rober t

Re i ff


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When it comes to MichelleLewin’s legs and butt,she’s all business. Andthat’s likely the reasonshe has built such aformidable lower body— she works at it. Theexclusive workout shecreated forOxygen demonstrates some of

her favorite moves forlegs and glutes, and it isone she uses herself tomaintain her sleek shapeand definition while stillremaining feminine.


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DUMBBELL SUMO SQUATSetup: Stand with your legs double shoulder-width apart, legs turned out from your hips. Holda dumbbell with both hands in front of you, armsstraight, and draw your shoulders back.Move: Bend your knees, tracking them over yourtoes as you lower into a deep squat. When yourhip crease breaks parallel, rise back to the startand squeeze your glutes at the top.

Tip: Draw your shoulders down and back to

help keep your weight centered and your heelson the ground.

EXERCISE

dumbbell sumo squat*

bulgarian split squat

stability-ball wall squat

bench-assisted sissy squat

jump squat

switch lunge + air-squat bonus

sprint

SETS

4

3

4

4

3

4/4

4

REPS

21

10 per leg

12

15

30

12/12

25 meters

*This is done in drop-set format, starting with the heaviest weight for sevenreps and using decreasing weight for the next two sets of seven reps each.

Do straight sets of each of these exercises, resting onlylong enough to catch your breath, then go right intothe next set. Use a moderately heavy weight if you’retrying to maintain and chisel or a heavy weight ifyou’re trying to build and define.

Tip: Don’t pitchforward withyour upper body;stand up tall andstraight to bestwork your glutes.

Weekly training splitMonday Glutes, Quads

Tuesday Abs

Wednesday Shoulders, TricepsThursday Glutes

Friday AbsSaturday Back, Biceps

Sunday Off

Michelle Lewin does not train herchest. She does 45 minutes of cardio

in the morning five to six days a week.

BULGARIAN SPLIT SQUATSetup: Hold a set of dumbbells at your sides andstand several feet away from a flat bench with yourback to the bench. Extend one leg behind you, plac-ing it laces down on top of the bench, and centeryour weight between your feet.Move: Lower until your hip is even with or slightly

below your front knee and your rear knee almosttouches the floor. Reverse the move and rise to thestart. Do all reps on one side before switching.



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J u s t t he

fac t s

N a m e M i c h e l l e L e w i n

B i r t h p l a c e

V a l e n c i a, V e n e z u e l a

C u r r e n t r e s i d

e n c e M i a m i

B e a c h

H e i g h t 5 ’ 4 ”

I n s t a g r a m

@ m i c h e l l e_ l e

w i n

F a c e b o o k F i

t n e s s M i c h e l l e

S n a p c h a t M

i c h e l l e. L e w i n

S p o n s o r s B a

s e P e r f o r m a n

c e,

L a b e l l a m a fi

a C l o t h i n g

Find out howMichelle wentfrom being an

impoverishedchild to a strong,confidentwoman.

(Turn to Page 50.)


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BENCHASSISTED SISSY SQUAT

Setup: Stand next to an upright bench and grasp itwith your nearest hand. Shift your hips forward whilekeeping your back straight and rise up off your heelsslightly. Your body should make a straight line fromyour knees to your head.Move: Maintain this straight line as you bend yourknees and lower them toward the floor in front ofyou slowly, levering on the balls of your feet untilyour shins are about parallel to the floor. Reverse themove and rise back to the start.

Tip: The only thing moving for this exercise shouldbe your knees, bending and flexing like they would ina leg-extension machine.

Tip: Your torsoshould stay uprightthe entire time.If you find you’releaning forward,try moving the balldown a bit morebetween the walland your back atthe start.

STABILITYBALL WALL SQUAT

Setup: Place a stability ball between awall and your midback and step yourfeet forward about a foot so you cansee your toes in front of your knees ifyou look down. Hold a set of dumb-bells at your sides and stand tall so yourtorso is vertical.Move: Bend your knees and roll the balldown the wall, descending unti l yourthighs are parallel to the floor. Reverse

the move and rise to the start, squeez-ing your glutes at the top.



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SPRINTSetup: Set up two cones 25 meters apart ina wide open space. Stand next to one conewith one foot forward, one foot back, up onyour toes and ready to explode out of the“blocks.”Move: Sprint as fast as you can, pumpingyour arms and driving forward with yourknees to speed from one cone to the other.Walk and catch your breath, then repeat.

Tip: Think about running past the secondcone and maintain your top speed for the full25 meters. Drive your elbows forward andback, not across your body, to get the mostforward momentum possible.

M ic he l le Le w in

’s P la y l is t

E r i c P r yd z G e

n e r a t e

E r i c P r yd z L i b

e r a t e

D i l l o n F r a n c i s a

nd S k r i l l e x B u

n U p t h e D a n c e

D a w i n D e s s e r t

Z edd P a p e r c

u t

V e k o n y z I n M

y M i nd

A e r o s m i t h J u

s t P u s h P l a y

O z z y O s b o u r n e

L e t M e H e a r Y

o u S c r e a m

L a n a D e l R e y

B o r n t o D i e

Tip: Think of yourselfas a spring, coilingand exploding witheach repetition. Try tostring the reps togetherevenly, and rememberto breathe.

JUMP SQUATSetup: Stand with yourfeet hip-width apart,toes turned out about10 degrees.Move: Lower into adeep squat whereyour hip crease comesbelow your knees, andreach your arms for-ward. Explode up out

of that squat and leapinto the air as high asyou can, throwing yourarms backward andgenerating as muchupward force as youcan. Land softly andrepeat right away.

SWITCH LUNGE + AIRSQUAT BONUSNOT SHOWNSetup: Stand with your feet in a wide split

stance with your arms reaching straightforward from your shoulders.Move: Bend your knees and lower intoa deep lunge, keeping your forwardknee over your toes and your torso erect.Explode out of that deepest point, leap-ing into the air and switching lead legs atyour apex. Land with your opposite legforward and go immediately into the nextrepetition.

Tip: This move is pretty aerobic, so remember tobreathe and rest enough so that you’re fully recov-ered before starting your next set.

Air-squat bonus: As soon as you’re done with your

lunging reps, assume a squat stance and immedi-ately do 10 air squats with no weight, lowering asdeep as you can.



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Most of us use social media on a dailybasis — posting pix of our latest lunch onFacebook, tossing out selfies like poker chipson Instagram, popping up in Periscope toeyeball the private nuances of strangers.But what is mere entertainment for the majority is in reality alucrative career for the ambitious. Forget Powerball: Becomea social media superstar and millions could be in your future.

Michelle Lewin happened into social media as the sideeffect of boredom. She had been rejected by modeling agen-cies in Spain, Latin America and London — no one wanted acurvy, toned 5-foot-4-inch woman on their catwalk — and asa result, she was on her way to Miami to roll the dice there.Staring out across the bleak Swedish landscape while wait-ing for her and her husband’s immigration papers to process,Lewin eyeballed the 4-foot snowdrifts, and with a sigh, shecurled up on the couch under a cozy blanket and started troll-ing Instagram.

Fit and feminineLewin was summarily entertained by Instagram and decidedto open her own account, posting videos and pictures of her-self working out or posing in scant outfits that featured her

physique — nothing earth-shattering or special, she thought— just a few things for fun. But timing is everything, and a fit,feminine Latina with a positive message, killer physique andbubbly personality was just what followers in Instagram land

were craving, and soon she was a phenom.Today, her Instagram account grows by about 12,000 fol-

lowers per day; Facebook by about 8,000. Her current totalfollowing is more than 10 million people worldwide. In a

video that documents her early career, the producers captureher husband, Jimmy Lewin, posting a picture of Michelle toInstagram: In one minute, there are 1,272 likes; two minutes2,142 likes; three minutes 4,030 Likes. The numbers are liter-ally staggering.

Fighting to surviveNot bad for a gangly teenager who grew up in abject povertyin Venezuela. Her stepfather left Lewin and her mother withliterally nothing but an apartment full of cockroaches whenshe was 14, and when Lewin got home from school, she imme-diately went to work doing whatever odd jobs she could find tomake money. “I did not have time for sports, and I had fewerboyfriends than anyone I knew growing up,” she says. “As achild, it was no sports, no fun — just fighting to survive.” Asidefrom a little bread given to them by generous neighbors, the

women often had nothing to eat, and their weight droppeddangerously low. At her worst, Lewin weighed 91 pounds.

Leg-press 500 pounds? Yup.When she turned 17, Lewin’s mother scraped together somefunds and took her to the gym to try to help her gain some

weight. Lewin immediately started training legs, and forseven years, that was all she trained. “As a teenager, I hatedmy legs — they were skinny, so skinny,” she says. “And onceI started training, I was hooked — I always wanted moreand more. Soon, no guy wanted to do the leg press after mesince they couldn’t do the same weight.” At her peak, Lewin

was lifting more than 500 pounds on the leg press for 10 full-range reps. Bam.

After getting married in 2010, she and her husband thenset out on their trek to land Lewin on the catwalk, and so wecircle back to the petite Latina sitting on the Swedish couch,bored and cold, posting selfies on her phone.

Then they landed in Florida and it was like a cyberbombexploded — Lewin’s social media ballooned, and almostovernight, the physique that had gotten her rejected in the“mainstream” modeling world became celebrated. Sure, shehad a little work to do on balance because she was all lowerbody with nothing on top, but taking last place in her firstbikini competition gave her a swift kick in the pants, andshe began to train her upper body under the expert eye ofher husband. At her next show, she took second out of 110

women. She turned pro soon after.

Think strong, not skinnyToday, Lewin and her husband spend their days creating con-tent for her social media outlets, choosing outfits, clothing,

workouts, makeup, locations — crafting the perfect post tocollect likes and shares and re-tweets. “Boring mainstreamthings don’t work on social media,” Lewin says. “My fol-lowers, especially the women, want to see abs, waist and a

well-shaped butt in action — doing workouts, getting fit.”Lewin actually has a lot of female fans, which doesn’t

surprise her like it might others who see her as more of asex symbol. Sure, there are plenty who follow her for thatreason, but Lewin is most proud of her girls. “I’m in thisto motivate and inspire girls, and I am trying to be a role

model,” she says. “I know for a fact I have helped many, manygirls who once wanted to be like the skinny, unhealthy fash-ion models and developed anorexia as a result. People diefrom having them as role models. No one will ever die fromhaving my physique as their goal.”

Having conquered (and annihilated) social media roundly,Lewin is now moving into apps. Her desire is to be able to train

women one-on-one, but it’s virtually impossible because of herschedule. This spring, her fitness app will be launched.

Though she is no longer competing, Lewin still trains like aboss. You may not become a social media goddess doing her

workout, but we can promise you’ll feel it tomorrow.



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B r e a k f a s t

o f a c h a m

p i o n

M i c h e l l e L e

w i n p r i d e s

h e r s e l f o n e

a t i n g

c l e a n a n d h

e a l t h y 8 0 p

e r c e n t o f t h

e t i m e

— S u n d

a y i s h e r c h e

a t d a y. H e r

e i s o n e o f

h e r f a v o r i t e b r e a k

f a s t r e c i p e

s t h a t f u e l s

h e r b o d y f o

r t h e d a y a n d p o w

e r s h e r w o r

k -

o u t s. M a k e

t h e s e f o r y o

u r s e l f t o m o r r o w

,

t h e n t a k e a

p i c t u r e — w

e g u a r a n t e e t h e y ’ l l

l o o k g o o d e

n o u g h t o p o

s t o n F a c e b

o o k !

Vanilla proteinpancakes

½ cup oatmeal ½ cup unsweetenedalmond milk 4 egg whites + 1whole egg 1 cup vanilla

protein powder stevia to taste cinnamon to taste

Combine all ingredientsin a bowl and mixwell. Heat a skillet tomedium-high and coatwith nonstick cookingspray. Cook batter intopancakes and servetopped with ¼ cupfresh fruit or low-sugarsyrup.

Oxygen: Do you consider yourself adaredevil?

Michelle Lewin: More and more I ambecoming a daredevil. I just went sky-diving in Dubai. It was out of this worldinsane!

O: What is the craziest thing you’veever done?

ML: Driven a Lamborghini at 180 mph.

O: Favorite kind of pizza? ML: Cheese, ham, mushroom and

onion. Next question please — it’s notSunday yet!

O: What is your favorite TV vice? ML: I get so easily hooked on TV

series. Right now, I am watching Velvet on Netflix. I just melt into their world andbecome unreachable. You have to shake

me to get my attention.

O: Who is your celebrity crush?ML: George Clooney.

O: Do you have any pets? ML: Yes, a schnoodle named Micho.

O: A … what? ML: It’s a mix of a poodle and a

schnauzer. At least that’s what I thinkhe is. I got him as a poodle, but as timepassed by, I realized that his mom hadbeen fooling around. Bad, bad girl!

O: What does “la cuerpa” mean? ML: That means “the body” inSpanish. It’s my hashtag. Actually, itshould be “el cuerpo,” but since the non-Spanish-speaking world knows that “el” is masculine, it was changed to “la.” Itsounds totally weird in Spanish, but it’s

unique.

O: Do you have any tattoos? ML: Totally tattoo-free … so far. I’m

still considering — but where?}



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Available exclusively at

vitaminshoppe.com


53/100


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

What’s one of theeasiest ways to

maintain a healthyweight? Eat more

fiber! These simpleand delicious reci-

pes make this healthgoal a no-brainer.

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

• Aside frombeans, arti-chokes containmore fiber,gram for gram,than any other vegetable. Lookfor artichokescanned inwater, not in a

marinade or oil-based liquid.


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•If you like spinach-artichoke dip, you’lllove the familiarflavors in this nutri-tious casserole thatboasts 6 grams offiber per serving.

•It’s important torinse quinoa beforecooking it to removethe saponin, a nat-ural coating thathas a bitter taste.

•This recipe featuresa roux, a mixture ofbutter and whole-wheat flour, that actsas a thickener — just2 tablespoons of eachare needed to holdthis filling casseroletogether.

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

• 1 cup quinoa, rinsed• 2 tablespoons canola oil, divided• ½ yellow onion, peeled and diced• 4 cloves garlic, minced• 9 to 10 ounces fresh baby spinach• 2 13.75-ounce cans quartered

artichokes (not in marinade)• 2 tablespoons butter• 2 tablespoons whole-wheat flour• 1½ cups reduced-fat milk• 8 ounces ⁄-less-fat cream cheese

(Neufchatel), cut into pieces• 5 ounces reduced-fat feta, crumbled• 8 ounces boneless, skinless chicken

breast, diced• ½ cup whole-wheat breadcrumbs

Directions:1. Preheat oven to 350 degrees. Mist9-by-13-inch baking dish with cookingspray; set aside.2. In medium saucepan, boil 2 cupswater; add quinoa. Reduce heat tolow and simmer for 12 to 15 minutes oruntil almost all the water is absorbed,stirring occasionally. Remove fromheat, cover and set aside.3. In large skillet over medium-highheat, heat 1 tablespoon oil. Add onionand garlic; saute four to five minutes,

until softened. Work

oxygen usa - march 2016

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