Fitness Journal Jan 2015 by Fitness Journal

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Fitness Journal WAIKATO EDITION

Volume 2: Issue 1 January 2015

health | performance | wellbeing

making waves:

Ella Williams Waikato’s hot young surfer continues to impress Page 6

Food facts:

Black is the new green Page 23

WIN

Summer

A Fitbit Charge

2015:

Page 29

Eric Murray, Julie Hardaker, Joelle King – our locals share their plans

New Year resolutions

Good or bad?

Page 10

Page 27

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From the editor

appy New Year! I hope you had a truly amazing Christmas and enjoyed friends, family and some relaxing time out. I suspect most of us are now heading into 2015 bursting with goals, dreams and enthusiasm. This year I’m taking the advice of our professionals (see inside) and forgetting about unrealistic New Year’s Resolutions and instead setting a series of goals. There are so many opportunities in Waikato, but too often we set our sights further afield and think about international events we wish to experience. Take a moment to consider what is right here on your doorstep. It’s probably a whole lot more achieveable – and less expensive. There’s the REV coming up, as well as a host of cycling and running events, not to mention triathlons and all the other myriad of sports club events. We have some world class sporting facilities here. However, it’s not until you step inside that you realise how diverse the opportunities available are. The Avantidrome is just one example. On any given day you’re likely to see a New Zealand or World champion wandering around. Mixing with

the mums ‘walking groups, the learn-to-ride cyclists, walking groups and locals of all ages in the gym. It has become a true community. And while it might be one of our newest landmarks, there’s a whole world of other community orientated facilities and meeting spots out there. From our river walkways to our gyms to public pools – go and have a look, see who you meet, see what’s going on. Connect with people. We’re all part of the Waikato community and 2015 should be the year you try something new. I’m taking my favourite Christmas pressie; my new Merrell footwear to as many Waikato spots as I can find this year. They’ve already been up to the top of Wairere Falls (spectacular) and for a quick trip to Bridal Veil Falls, but there’s a whole world of other spots just waiting to be explored. Hope to see you there. Here’s to an adventurous 2015.

Lisa Potter Editor

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Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.

Bone Density MRI Xray Ultrasound medimaging specialise in sports injury imaging and diagnosis We pride ourselves on friendly, professional service and diagnostic excellence

The Fitness Journal team... Lisa Potter Editor M: 021 249 4816 E: lisa@fitnessjournal.co.nz

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Journal Fitness E 2: ISSUE VOLUM

N TO EDITIO WAIKA

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1 JANUA

RY 2015

HEALTH

ING | WELLBE MANCE | PERFOR

G MAKIN : WAVESiams

COVER photo

Ella Will

r g surfe hot youn Waikato’s to impress continues Page 6

FACTS: FOOD

WIN

the Blackgriseen new

A Fitbite Charg

Page 5

Page 15

Year’ss New lut ion reso

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2015:

bad? Good or

ay, Julie Eric Murr Joelle King Hardaker, s share – our local

Page 31

their plans Page 10

s Check Wellnes On any tioning when men rnal Jou Fitness / Oov Core

Spinal Injuries

/ Sport

Injuries

Stability

Fitness cal Release @ Flex Pain / Myofasi THERAPY Hamilton CE PHYSIO Te Rapa, Road, ADVAN 62 Church

nt Training

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/ Function

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/ Chronic

PY THERA n CE PHYSIO Hamilto ADVAN Street, 711 Victoria

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Ella Williams by Janine Williams

fitness journal January 2015

We’re cooking with... Blue Coconut cooking oil. No additives, contaminants or trans-fats and naturally cholesterol free. Plus when you’re finished treating your food, treat yourself and use it on your skin or hair. www.bluecoconut.co.nz

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These are a few of our favourite things...

We’re using... This mega-versatile Nike legend bag. Whether for sportswear, work or laptop, it’s built to impress. Plus it has a water repellent finish – perfect for the beach. Genius.

We’re stepping out this summer in... These deliciously eye-catching women’s T7 racer running shoes from Brooks. Not only do they look great, but this incredibly light road-racing shoe is the fastest in the pack. The streamlined, asymmetric upper works with the anatomy of the foot, to perfectly wrap the arch securely from start to finish. www. brooksrunning.com.au

fitness journal January 2015

We’re grateful for... Innovation and technology. Beat the summer heat while training outdoors with this awesome Camelbak Racebak hydration vest. The hydration system is integrated into a full zip base layer vest, perfect for endurance sports. Made from a fabric that moves moisture and dries quickly, it carries two litres of water and an air mesh panel insulates your back. www.bivouac.co.nz

We’re snacking on…The Collective brekkie yoghurt. No Bull – it’s slurpy-licious. Made with thick, creamy Greek yoghurt and packed with four supergrains (quinoa, chia, linseed, and buckwheat), it’s the ideal brekkie on the go. You don’t even need a bowl or a spoon. Easy peasy. www.thecollective.kiwi www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

WIN WIN WIN

WIN a 12 month membership to Anytime Fitness

Competition Corner WIN a Wanderlust Festival Pilgrim one-day ticket + a yoga workshop

Work on your fitness anytime, with a membership at Anytime Fitness. The world’s largest 24-hour, co-ed fitness company...Anytime Fitness is right here in the heart of Hamilton City. Fitness Journal has a fantastic opportunity for one lucky reader, to win a 12 MONTH MEMBERSHIP at Hamilton’s most convenient club, Anytime Fitness. That means a full year of unlimited access, at a time that works with your lifestyle. At Anytime Fitness Hamilton Central, you can exercise any time of the day or night using your own securityaccess key/card. That’s 24 hours a day,

ersephone Singfield, director of Courage My Love (featured in Fitness Journal October issue), is to teach yoga in Taupo at the Wanderlust Festival. Courage My Love is giving away a Wanderlust Festival Pilgrim one-day ticket for Friday, January 30. This includes a space in Persephone’s class, as well as two more festival activities/ classes that day. It will also include access to the music and entertainment (value $200). Everyone who attends this yoga class will be entered into the draw to win the first pair of the newest Vick Pattison designed, Courage My Love legskins (value $190). Wanderlust Festival is happening in Taupo at the Wairakei Resort Jan 29 – Feb 2. Wanderlust Festivals bring together the World’s leading yoga teachers, top musical acts, renowned speakers, exquisite chefs, and thrilling performers, weaving together an experience that surprises and delights. Persephone’s class is being held on Friday, January 30 from 4pm - 5:30pm. “We are not alone in our life’s experiences of adversities and successes. Through story we can be inspired to live life more fully, to be more authentic day-to-day. In this class you will get to let go of physical strength and practise softening your muscles as you gently open your connective tissues with Yin Yoga. Persephone openly tells her stories

seven days a week, 365 days a year. Talk about no more excuses. Plus if you happen to leave town for work or pleasure, you can enjoy the advantages of Anywhere Club Access. With this benefit, you can visit thousands of clubs worldwide. To enter: Visit www.fitnessjournal. co.nz or send your name and contact details, with Anytime Fitness in the subject line, to win@fitnessjournal.co.nz Entries close on February 28, 2015, so the winner can kick start 2015 with a fantastic new attitude and opportunity to enjoy life as an Anytime Fitness member.

of COURAGE and LOVE to assist you to deeply release into your body and soul. Sharing a story through metaphor, insight and authenticity creates an invitation for you to peel back the layers of your own stories living deep within your body. As we travel from the head, to the heart and into the belly; we centre down into a very real experience of our own personal inner wisdom through story. Suitable for all levels of yoga practitioners.” To enter the draw to be the lucky prize winner of the Pilgrim Pass, email info@ couragemylove, with a story of courage and love from your own life (under 500 words) and include a picture of yourself.

New Year’s is covered at Anytime Fitness

Anytime Fitness is the world’s largest 24-hour, co-ed fitness company... and we’re right here in the heart of the city. Always open convenience At Anytime Fitness Hamilton Central, we fit your busy schedule and on-the-go lifestyle. At our club, you can exercise anytime of the day or night using your own security-access key/card. That’s 24 hours a day, 7 days a week, 365 days a year. Talk about no more excuses! All you need, all you want At Anytime Fitness Hamilton Central, you will find amazing amenities-including the best fitness equipment available. Plus, our club has a friendly

and supportive atmosphere, and we’re super clean, too. One membership, thousands of clubs At Anytime Fitness Hamilton Central, we’re proud to offer the benefit of Anywhere Club Access. With this benefit, you can visit thousands of clubs worldwide for the price of a standard monthly membership. With Anywhere Club Access, you can exercise whenever-and wherever--it suits you best.

Anytime Fitness Hamilton Central Ph: 07 839 0209 | E: hamilton@anytimefitness.co.nz

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fitness journal January 2015

Making Waves

By lisa potter

fitness journal January 2015

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Photo @tania_niwa_photographer

When it comes to hometown heroes, there are plenty of them in Waikato. We boast world and Olympic champions by the score; athletes the likes of Eric Murray, Mark Todd, Sarah Ulmer, Mahe Drysdale; the list goes on. However, the new kid on the block is blonde-haired, blue-eyed and still a teenager. Ella Williams is our latest sporting sensation and sheâ&#x20AC;&#x2122;s making waves around the world.

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Photo @tania_niwa_photographer

has a friendly attitude and approachability coupled with a serious work ethic. Currently ranked 30th on the ASP Open Women’s World Series, Ella is driven to keep climbing the rankings until she reaches her goal; becoming the number one surfer in the World on the ASP circuit.

10 questions with ella williams What are the crucial ingredients to your success? Being yourself and believing in yourself. I had a lot of knocks over the years before winning the world title. I travelled all around the World, often getting knocked off on the first peak. You spend so much money chasing your dream, and getting knocked down and back up again repeatedly is hard. You have to learn something from each of those knocks and use it to improve yourself. Take what you learned into the next wave, or the next competition. What is the best advice you ever received? I have received so much helpful advice, but I do love motivational quotes. My favourite one, which I love to live by is: I’ve failed over and over again in my life and that’s why I succeed – Michael Jordan What is your advice to other young surfers? Keep at it. Like any sport, it’s never going to be easy straight away, but the more you surf, the better you’ll get. It’s important to have fun with it. It’s never hard when you’re doing something you love. What’s the steepest learning curve you’ve experienced? This entire year has been such a steep learning curve. Since winning the world title, it has been such a step up. And I’ve had to cope with the fact that as well as winning that title, I’ve also lost a lot this year. But every time I lose, I learn something from it, so on the positive I have gained so much knowledge. What keeps you motivated/inspired? I have my own mantra and it’s just three words; ‘Imagine, Dream ,Believe’. I think that if you imagine something that you want so badly, and dream it and believe in it enough, then you can achieve it. I always keep that in mind. I remember when I was about nine telling people I was going to be a world champion, and how they all just laughed and thought I was a cute little thing. That was a big dream, and I’ve achieved it.

What is your favourite place in the World? It really truly is Whangamata. I love the beach, the people, the town. I’ve been to some amazing places around the World but Whangamata really is my piece of paradise. What have you learned? The best training for surfing is surfing. But you also need to be the best athlete you can be. And that means working on your weaknesses just as much as your strengths. I pay a lot more attention now to the total picture, from nutrition and physio to strength conditioning and fitness. I keep as strong, fit and healthy as I can. How do you relax? Without a doubt; Music. I love music. That is how I relax, by listening to music. Favourite foods: I love chocolate! I also love fruit; oranges, apples, grapes, strawberries, kumara, pumpkin; all fresh produce. I eat pretty cleanly most of the time. I prefer food which is grown rather than made. Travelling around

the world, it can be tricky trying to find food and ingredients which you know, but I do try and avoid processed foods. What you are grateful for? I am really grateful for the huge amount of support I receive, from the little kids who come into the shop, to locals and friends and family. And I am so grateful to my sponsors, who help make it all possible: Ripcurl, Weet-Bix, Air Tahiti Nui, Whanga Surf, Tony Kemp, Jucy, Sky TV, Tania Niwa Photography, Pete Anderson Surfboards, ForceXVelocity, Ocean&Earth, Marley Headphone, 2XU, Go Pro.

To help Ella keep riding the waves, sponsorship inquiries can be made to Tony Kemp (Little Drop, Big Ripple). Email tony@tonykemp.co.nz or visit www.tonykemp.co.nz

Photo @jackcoghlanphoto

bona fide surfer chick, Ella may well fit the traditional ‘surfie’ mould of being charmingly relaxed and laid back, but when she’s on the water, the talented 19-year-old is all business. After years of chasing waves around the world, she has hit the big time, leaving an undeniable impression on the sport after notching up the World Junior title earlier this year. Although world-famous in Whangamata for some time, it is only recently that the rest of the world has sat up and taken notice. After qualifying as a wild card entry into the hotly contested World Junior Championships in Brazil earlier this year, Ella headed off some of the top names in the sport to take out the women’s title. Catapulted into the media spotlight, suddenly everyone wanted to know who she was and where she had come from. Having previously flown under the radar, suddenly Ella Williams was mega-hot property. After dominating a class field to take the prestigious title –her life changed almost overnight. In true Kiwi style, Ella handled the onslaught of media attention with the same calmness and aplomb she displays on the water. “I look at it as being very positive,” she says. “I feel really honoured when I’m back home and young kids come into the shop hoping for an autograph. “I was that wide-eyed kid once, completely in awe of my surfing heroes, so if I can encourage and motivate others to have a go at surfing, then it’s fantastic.” As the winner of New Zealand National titles across all age divisions at junior level, the supremely down-to-earth athlete has long been a hometown hero in Whangamata, where her family own the local surfing shop. Just as well, given that surfing is very much a family focus. The ongoing support of her family is one of the rock solid certainties in her life, and she acknowledges that. She’s also intensely aware of the support she receives from Whangamata. Having been honoured with a civic reception, she has well and truly left her mark on the small town, with her own ‘beach bench’ carved with her name and achievement. Surf schools are booming on the tail of her success and kids love the fact they can learn from their idol. Accustomed to chasing waves around the globe, Ella travels frequently, usually with family by her side. Dad Dean, mum Janine and brother Jaeden are all keen surfers and she has grown up cocooned in this supportive, yet encouraging family dynamic. “We all surf really differently and have our own style, but I’m lucky because I’ve learned from all of them,” she smiles. That’s one thing most people notice about Ella - her smile. She’s a genuinely happy and centred person, focused on her sport but also remarkably humble and delighting in encouraging other keen young surfers. When she’s back home, she works in the family surf shop, teaching all ages and levels. And when the waves call, she grabs her surfboard and is off. Thrilled to spend Christmas at home, right now Ella’s preparing to pack her bags and chase waves, points and titles in the ASP World Women’s Qualifying Series. First, she’s travelling to China to compete and then Mexico, the United States, Spain and France, all of which host the six-star contests which carry the big qualifying points she needs. Joining the World tour is a significant step up, but Ella is driven and focused. She has a healthy attitude to success and a strong team behind her. Former Warriors’ coach Tony Kemp a valued mentor, is impressed at Ella’s dedication to keeping her own brand clean and strong. She is a poster girl for all that is good about the sport, and about Kiwi athletes. She

fitness journal January 2015

Profile

Andrew Lucas Andrew Lucas is the first to admit he’s living the dream. The avid surfer lives by the ocean in Raglan and spends his days either surfing, teaching surfing or talking about surfing. Fitness Journal caught up with him to check out his advice on ... you guessed it, surfing. Name? Andrew Lucas Age? 35 Occupation? Surf coach Sporting interests? I pretty much just focus on surfing these days. How you got interested in surfing? I started body boarding as a kid and it progressed from there. Watching the movie Endless Summer 2 gave me the surf travel bug too. What other sports did you play? In my school days rugby was my main sport with a bit of tennis and golf in summer. I got into other board sports like skate, snow and wake boarding, but was never as hooked as I was with surfing. Why does surfing appeal and you stick with it? It feels more dynamic than other sports and more of an adrenalin rush. There are a lot of variables and the waves are constantly changing so it never gets boring. There are always bigger, heavier waves to challenge yourself on and it’s a great feeling to be in the ocean, winter or summer. What is your involvement in the sport? Like many surfers I’ve never been involved with clubs or competitions but I’ve travelled and surfed through Indonesia, Japan, Australia, Mexico central to South America

and the Caribbean, having heaps of fun along the way. What’s great about Raglan? Surfing – it’s so consistent. You can surf nearly every day here, even when the conditions are terrible everywhere else. There are a few different spots to choose from and the waves are long. It’s beautiful and has a slower pace of life, no traffic noise or lights, a good mix of people who value lifestyle, nature and family. What are your other interests? Yoga, meditation and love travel when it’s possible, even just local adventures. Describe your lifestyle? Fun, basic and contented. How/why did you get into coaching? Firstly it was a way to travel and work overseas. Then I was lucky to help set up a surf school in Panama that had great waves for beginners and a focus on courses rather than one-off lessons. That’s when I realised how quickly people can learn with the right waves and intensive coaching. What is the advantage of being a late starter to the sport of surfing? It depends on how you look at it. From a surfing performance point of view it’s obviously a disadvantage but from an enjoyment point of

view it means you’ll never get jaded or bored. Experienced surfers sometimes feel like they need waves of a certain size or quality to get satisfied, but the late starters are usually out there in any sort of waves. What are three common misconceptions people have about surfing? That they think they are too old. They need to be aware that a shark attack is quite likely and that the water feels cold. (This is not really an issue if you have a modern wetsuit). What are your three most important pieces of advice for someone wanting to learn to surf? 1. Start on a big beginner’s board if you want to learn quicker

2. Learn to stand up correctly from the start – no kneeling as it will slow you down later on 3. Master standing up and riding in the white water waves before you paddle out where the experienced surfers are. What is the best advice you ever received? Let your hips lead your turns.

Andrew runs surf coaching courses at Raglan and is a CHEK exercise coach. For more information visit: www.upsurfcoaching.co.nz

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fitness journal January 2015

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Become a surfer at any age

Once you become a surfer, your life is changed forever. You experience the feeling of gliding across a wave and soon begin shaping your lifestyle around the ocean. Staying fit and healthy becomes natural and effortless. It’s not surprising then that more and more adults now want to get into it. BY Andrew Lucas

nfortunately, coaching isn’t readily available like it is in other sports so many late starters struggle away in the waves and never quite become fully fledged surfers. Maybe you’ve even experienced this yourself? After teaching adult beginners for nearly a decade, I’ve put together a few tips to help you progress steadily to the point where you are confidently riding real waves.

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It’s never too late. Give it a go this summer. Tip 1: Start on a big board As a beginner, you need a longboard or soft board, ideally around 8-10ft long and really wide. This will make it much easier to paddle, stand-up and ride waves. You might think a short-board would be better for turning, however the opposite is true. A big board will force you to turn with correct technique. A short-board will only teach you bad habits that you may never overcome. Spend a good amount of time on a longboard then move to a smaller one when it is

the board’s size that is holding you back, not your lack of technique and skill. Tip 2: Understand the process New surfers often head straight out with the experienced surfers and attempt to learn on big, unbroken waves. This is like going to the velodrome to learn how to ride a bike. Here is a logical path to becoming a surfer: Stay close to shore (feet on the bottom) and master the small ‘white-water’ waves. You are ready for the next step once you can stand up every time and ride with control all the way to the beach. On a day with a very small swell, paddle out and attempt to catch and ride small unbroken or “green” waves. You will be learning to negotiate the steeper “drop” at the start of the ride and then developing the ability to turn your board and surf across the wave. Increase your paddling fitness and be very observant of where and when the waves break every time you surf. This will allow you to position yourself better and catch more waves. Start challenging yourself with bigger waves and learn more advanced moves. There are always more challenging waves to be attempted. Tip 3: Learn smarter not harder Surfing has a scientific side. Learn to read a surf forecast and predict conditions in advance. If you show up on the right day with waves suitable for your level, progress is inevitable. Tip 4: Fast track your learning Like other sports, you can improve your performance with the right kind of training. I’ve always found that beginners with a gymnastics or dancing background progress quickly. You need strength but most importantly, you need to be agile.

Many people these days have trouble moving their hips properly. They bend the spine instead of hinging at the hips. When surfing, this makes getting to your feet difficult and also results in a poor stance. A training programme that improves your posture and restores correct movement patterns will do wonders for your surfing. You can also get a ‘carver’ skateboard. They simulate surfing, let you practise on land and are lots of fun. Tip 5: Enjoy the Journey Don’t get too hung up on attaining a certain level of proficiency – just enjoy being in the ocean. Some days you will feel like you’re really getting it, then next time the waves might be different and you’ll feel like you’ve gone backwards. This is normal. As your skills and ocean knowledge deepen, you’ll find that you can successfully ride a wider variety of conditions. Andrew Lucas offers three and five-day “Become a Surfer” courses and other coaching options for experienced surfers. See upsurfcoaching.co.nz

fitness journal January 2015

Here’s to 2015 Happy New Year to our Fitness Journal readers. To kick-start the year in style, we decided to ask some of our local athletes, friends and readers what 2015 has in store for them. Hopefully you’ll enjoy an insight into their lives and be inspired. If time was no object, what sport/activity would you most like to take up or be involved in for 2015? I would take up cycling. What inspires/motivates you to get active and what local facilities/venues do you enjoy most and why? River walks are my favourite. Can you share one or two of your best health/fitness/wellbeing tips with us? Walking my dogs, Poppy and Fifi. How do you like to relax? By listening to music.

julie hardaker mayor of Hamilton

Your favorite Waikato place to spend time during summer and why? Being at home - because I don’t spend enough time there during the year.

Cambridge also and Zac loves the town pool, so we spend a lot of time swimming there.

What are you most looking forward to about 2015? I’m looking forward to getting into the garden more. What is your favourite summer recipe/ ingredient? Salads – I love salads made from vegetables grown in my own garden.

Eric Murray World famous rower and superdad

What is your favorite Waikato place to spend time during summer and why? My favorite place would probably be Raglan. We’ve been out there a few times over the Christmas/New Year’s break when I’ve actually had a few days off training. Otherwise, it’s a pretty tough thing that we just have to be here in Cambridge for training, so we only tend to do day trips with the family. What local facilities/venues do you enjoy most with your family? We have two dogs as well as our young son Zac, so we use the cycleway a lot to bike him around and also go out to the cycleway along the banks of Karapiro, where we can walk the dogs and let them run around. We play a bit at the parks and playgrounds around

fitness journal January 2015

Can you share one or a couple of your best health/fitness/wellbeing tips with us? Keeping fit, whether we are walking or doing some sort of exercise. It is great to help keep the muscles working and the metabolism ticking over. If you do that, then you’ll be keeping your body in a good order which allows you to not only feel better, but also enables you to treat yourself to things you enjoy without feeling guilty or putting on weight. How do you like to relax? I relax at the end of the day, on the couch, with my wife and dogs trying to join in to get some attention. Training, plus everything else in life is just busy. When we have our ‘break’ after the world champs each year I find myself just trying to do as much with my family as possible, to enjoy my time without the rigors of a training regime. What are you most looking forward to about 2015? I’m really looking forward to building a house at the wonderful St Kilda subdivision in Cambridge. It’s such a fantastic opportunity for our family and such a unique venture to bring back the “Kiwi dream” of having large sections and a community feel. We have Olympic qualifying for rowing too, so that’s something to look forward to as well. What is your favourite summer recipe/ ingredient? Oh I shouldn’t go there…. I eat too much! I do love seasonal fruit, and just enjoy cooking outside on the barbecue in the evenings, with a beer in hand of course. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Alan Neben

owner of fitness Journal and keen sports fan

What was your favourite sporting moment/highlight of 2014? There are too many to choose from, so I’ll pick four; New Zealand team’s performance at the Glasgow Commonwealth Games, especially in cycling; New Zealand team’s performance at World Rowing champs – truly world champions; The All Blacks’ continued dominance of World rugby – what incredible depth of talent; Lydia Ko’s blazing form and composure. Oh, and Lorde (technically not sport but amazing …) What are you most looking forward to about 2015? The Black Sticks winning a penalty shootout – any one will do, and more of the above. How you plan to relax this summer? Summer’s not summer without the usual mix of cricket, sunshine and some surf. If time was no obstacle, what sport/activity would you most like to take up or be involved in for 2015? I’m going to get myself a bike in 2015 and remember how it felt as a kid to bike everywhere.

Hamilton Gardens is a favourite spot for many Waikato locals. What is your favourite getaway spot and why? I love Cambridge and all it has to offer so feel like I live in a getaway spot already. How cheesy is that? How do you relax? I sleep – I can sleep in a sink in the middle of a band practice. It’s the best recovery strategy in the world. What are three things you plan for 2015? 1. After a year of being anaemic I plan to be back to full fitness by June. 2. We will need another trainer at Storey Sport to keep up with demand so will be adding another exceptional trainer to our team. 3. I plan to put in lots of training so I can keep improving in my new sport of archery. What have you enjoyed most about 2014 and why? The time I spent in the UK in June/July and met lots of extraordinary people in UK sport, and women sports leaders from all over the world at the Sport Leaders’ Academy.

getting back to full training. After snapping my Achilles, my training has had to change a bit to accommodate that. I am really missing running and high intensity training. First run coming up in a few weeks and I can’t wait. That feeling after a game of squash ahhhh bliss! Can you share a couple of your best health/fitness/wellbeing tips with us? Everything in moderation. You are what you eat. If you put rubbish into your body, it’s going to perform like rubbish and you’ll experience tiredness and grumpiness. When you eat well and exercise it always makes you feel better about yourselfI do a lot of high intensity circuits,

joelle King 1

What is your favourite Waikato place to hang out during summer and why? That’s easy – Cambridge. I think as an athlete when you travel a lot and stay in hotels, you miss the little comforts of home. Your own bed is a luxury so whenever I have down time, it’s generally spent at home hanging with my family and friends, or doing things around the house.

alison storey Personal trainer and NZ athlete

What is your favourite thing about summer? The heat www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

What was your favourite sporting moment/highlight of 2014? Winning a bronze medal at the Commonwealth Games. I went there to win gold but lost out to a tough number one in the world. I came back the next day and played so well it was a great feeling to walk away with a bronze medal. What are you most looking forward to about 2015? Playing squash again and

What’s your favourite ingredient to cook with/favourite recipe? My favourite recipe is a Cajun chicken chopped salad. I eat plenty of salads and there’s never really much method. I just chuck a lot of goodness in - asparagus, spinach, tomatoes, jalapeños, beetroot, whatever else I can find. How you plan to relax this summer: Hanging out at home is my way of relaxing, with my hubby, dog, mum and rest of the family. It’s nice to be home in summer.

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What inspires/motivates you to get active and what local facilities/venues do you enjoy most? Living in central Hamilton, I have to say we’re pretty lucky; the Waikato Stadium, Seddon Park and Claudelands Event Centre (and the recently opened new gym Fastlane Fitness) are all world-class and all within a quick walk of each other. But the big one for me is the river walks, Hamilton’s best kept secret I reckon. The walks are such a motivator to get out and be active.

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What did you enjoy most about 2014 and why? Watching a group of people come together as a team and sharing in a dream of opening a high performance wellness centre in central Hamilton. I am very proud of what they have achieved and can’t wait to see what unfolds in 2015.

chocolate to watch Downton Abbey is my favorite decadence. On a more virtuous note: Daily: I love to get to bed by 8:30pm to read an inspiring or uplifting book. Weekly: Hosting our mindfulness group, for relaxing meditation, authentic communication, and the relief of being accepted exactly as I am. Monthly: Attending weekend mindfulness retreats in the Coromandel. What are three things you plan to do in 2015? 1) Continue to develop the discipline and skill of eating mindfully. I believe listening to our body’s natural hunger cues is the most loving and effective way to manage our weight. 2) Develop and facilitate “The Art of Mindful living” course, which will focus on practical ways to pause and savour the little moments in ordinary life.

What is your favourite thing about summer? Surf and sun. What is your favourite getaway spot and why? Ohope Beach, great campground, great surf and great friends. How do you relax? Watching the sunrise from my surfboard, then soaking up the sun on the beach with a good book. What are your goals or ambitions for 2015? My goal for 2015 is to see each team member at Advance Wellness achieve peak performance in their lives.

john appel Physiotherapist, health and fitness advocate

What are three things you plan to do in 2015? 1. Surf a sunrise session in Gisborne 2. Land a backflip before Campbell does. 3. Enjoy the journey.

Annemarie Coulson life coach

What is your favorite thing about summer? How beautiful my tropical garden looks at this time. What is your favorite getaway spot and why? The North Shore in Auckland over Christmas and New Year. Auckland empties out, so we have a variety of lovely uncrowded beaches to choose from. Plus when the weather inevitably craps out, we have the bonus of movies, cafes, friends, and shops. How do you relax? Curling up on the couch with my husband, the cat and some Lindt

3) Adopt a pair of utterly gorgeous Burmese kittens. What did you enjoy most about 2014 and why? Interestingly the time I found the most rewarding (though not always enjoyable) was the time I was dreading the most. My adored husband went overseas for six weeks, and I set an intention to make it a happy time for me. I caught up with a lot of friends, tried new things, and wrote a daily gratitude journal. I also handled some difficult situations with courage and initiative. So though I missed my husband, I was so proud of the independence, optimism, and resourcefulness I strengthened during this time. I liked being out of my comfort zone and walking my coaching talk, that happiness is more dependent on your attitude and intention than your circumstances.

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fitness journal January 2015

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Steven Kuggeleijn inspire and motivate me to get active. They are always training or playing cricket or golf and pack so much into a day. I really value the outdoor swimming pool in Cambridge. It is always a great way to start the day. Hamilton Gardens is a fantastic asset for the Waikato region and an energising and beautiful place to walk around, visiting all the gardens from around the world. How do you like to relax? I like to hang out at one of our great local cafes with friends and family members or taking some time out to read the paper or magazines with a good coffee. I also love pottering in the garden and big beach walks usually with a swim at the end. I also enjoy nice glass of wine at the end of the day with good company. What is your favourite summer recipe/ingredient? Sweetcorn fritters and tomatoes, especially the home-grown tomatoes that have lots of flavour. What are you most looking forward to about 2015? Exciting art exhibitions planned for 2015 on the Inspirit Gallery calendar. What’s your favorite ingredient to cook with/favourite recipe? I love cooking anything lamb. How you plan to relax this summer? Unfortunately we don’t get much time to relax due to pre-season training. But on my days off I’ll get out on the golf course, head over to Mt Maunganui where my family now live or head down to Taupo and get out on the lake.

great beaches and a relaxed vibe. Coromandel beaches framed with ancient pohutukawas and wonderful little townships to visit, with great cafes, galleries and unique character, always draws me back. If time was no object, what sport/activity would you most like to take up or be involved in for 2015? Swimming - I love the water and it is like a form of meditation for me.

I am particularly looking forward to our Exhibition of Arty Gates and sculpture by Bruce Young in April. Bruce’s gates are simply amazing and it will be a unique exhibition. Spending more time on the sports I enjoy, and getting out in the great outdoors, as much as possible, to balance with running the gallery and home front.

Also following our boys exciting cricket and golf careers. I love watching them play their sport whenever possible and greatly admire What inspires/motivates you to get active their talent and commitment to their chosen sports. Exploring parts of our beautiful and what local facilities/venues do you enjoy most? Our two sporty sons Scott and region I haven’t been before.

Brad Weber

Waikato Rugby player

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Your favourite Waikato place to hang out during summer and why? St Andrews Golf course – love going out for a hit! Favourite sporting moment/highlight of 2014: My debut for Chiefs vs Crusaders in Christchurch.

jenny scown

What are you most looking forward to about 2015: Winning a Super Rugby Championship!

Photographer and owner of inspirit Studio and Gallery in Tamahere

Can you share one or a couple of your best health/fitness/wellbeing tips with us? Sleep is an important part of recovery. Often 8 hours aren’t enough – for athletes 9-10 hours is needed.

What is your favorite Waikato place to spend time during summer and why? It is a toss-up between Raglan and Coromandel. I love both places in summer. Raglan has the West Coast energy and wild beauty with

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fitness journal January 2015

The Bucket List:

Walking the walk Four years ago a horrific workplace accident threatened to leave Te Aroha’s Matt Gordon contemplating life as a paraplegic. Instead, it has been the catalyst for him to pursue an inspirational journey. BY Steve Hale

hile working for an engineering firm, a stack of steel doors weighing in excess of 600kg collapsed onto Matt’s prone frame. “The outline of my back was actually imprinted on the corrugated iron of the doors” reveals Matt. “Thankfully my workmates, powered by adrenaline, lifted them off me and I managed to shuffle my way to safety.” Before the accident Matt was a high rep, low weight lifter…”training for the pump” he smiles. “I’d never done any low rep, compound or strongman stuff. “Without a doubt though, my level of fitness saved me. If my foreman who smoked a pack a day and coughed his lungs up all the time, was under those doors, I doubt he would have made it.”

“Life is a mind game, it’s completely over to how big you can dream and how much fire you have in the tank. Always give everything your very best crack and never give up until it’s over.” Initial expert medical prognosis was grim. “I had broken my T12 and was told I would never walk again by every doctor who visited me for months. They described my T12 as a can of tuna that had been smashed with a sledge hammer. My T11 is now fused to my L1. T12 is gone-ski,” he laughs. Following a visit from Te Aroha Baptist Pastor Steve Whittle and his wife Robyn some-

fitness journal January 2015

thing extraordinary happened. “I lifted my leg off the bed. Mum was in the room at the time, there was a real water show after that.” Four years since that breakthrough moment, Matt, who walks with the aid of a cane, can be found in the weight room of Healthfit Te Aroha; squatting and deadlifting.

“I had broken my T12 and was told I would never walk again by every doctor who visited me for months. They described my T12 as a can of tuna that had been smashed with a sledge hammer.”

Matt Gordon

Matt’s bucket list “This was never supposed to happen, you could say I’m pretty stoked.” “I’ve fallen in love with training. Every day is a fresh chance to come in and up the weights you have lifted previously. It’s a never ending battle” says Matt. Having recently completed a personal training qualification, he is now busy coaching aspiring lifters. One of these athletes, Justin Lawson is now making his presence felt on the New Zealand powerlifting scene. “Juddy took out the 120kg plus Men’s Open in Christchurch for the IPF NZ Nationals. Recently he squatted 300kg at a meet which is a massive milestone. “Juddy really inspires me, the weights he is now lifting after just two years is just testament to his incredible mindset,” says Matt. “Hamish Coulter from Muscle Fuel is another mentor-like figure. He is a Hamilton powerlifting bodybuilder and businessman, who just works so hard, is incredibly focused and does things the right way. My mum Sherryll is also inspirational to me. She always has a smile on her face and is one of

• To commence a Business Management qualification in 2015. • To take over the fulltime management of Healthfit Te Aroha. • To be mortgage free. • To have HIS own purpose built Strength & Power training facility for elite athletes of all disciplines. • To help ‘Juddy’ total 800kg at a 2015 national meet including a 320kg squat (NZ Record 330kg). • To see ‘Juddy’ compete at the IPF World Championship in Texas 2016. those positive people who everyone needs in their life.” Sherryll is now approaching her seventh year as owner of Healthfit Te Aroha, after purchasing the business from its founder; former All Black Keith Robinson. Healthfit membership continues to grow from strength to strength. The friendly gym’s clients include competitive bodybuild-

ers (one of them being 72 year old veteran champion Frank Stucki), a bull rider, provincial rugby players, a super bike rider and a highly promising national rowing prospect. The incredibly positive and enthusiastic 24 year old still struggles to comprehend just how his life has unfolded from adversity. “Honestly if it hadn’t had been for my accident I would be sitting up in a smoko room somewhere, thinking about the weekend and wondering about how much booze I was going to sink.” “Now I’m married to Ally who is amazing, we own a house, I have a wicked job and a tremendous support network around me. I still can’t get over how blessed I am and how well things have worked out since my accident.” “What I have been through has turned me into a completely different person. As a coach it’s really changed the way I can relate to my clients. I’m quite happy to talk about my journey, lay everything out on the table and explain to others just what they are capable of achieving.” “Life is a mind game, it’s completely over to how big you can dream and how much fire you have in the tank. Always give everything your very best crack and never give up until it’s over.”

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Karioi Trail Run Action Earlier this month, keen runners from around New Zealand gathered on the coast of Raglan for the Raglan Karioi Trail. The trail race on Mount Karioi, saw runners traverse the mountain twice for a total distance of 24km and total elevation gain of 1850m. Runners enthused about the event; loving it for it beauty, challenge and originality. “The Karioi is a mountain that we love running and that’s why we want to share this experience. It’s not about the time but about pleasure,”says organisor Francois Mazet.

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fitness journal January 2015

Revving up for summer fun on the bike? WIN WIN WIN

f you’re looking for a New Year challenge, the Rev Cycle Race is the answer… It’s time to don your lycra and get your legs spinning out on the glorious Waikato roads. There’s still time to put in the training for New Zealand’s premier road cycling cycle event, the REV. Conveniently located in Cambridge, this diverse, challenging and enjoyable event includes categories which veer out towards Matamata to take in Hobbiton, French Pass and Scotsman’s Valley. It has a bit of everything – climbs, flats, and undulating roads with great scenery. It also has a bunch of fun entertainment surprises along the way too. With categories of varying distances catering for young children, casual recreational riders and weekend warrior cycle club enthusiasts, right through to the World’s elite riders, the REV has something for everyone, showcasing the true spirit of cycling. This year marks a major milestone in the REV’s history, as the event celebrates its 10th edition. Birthday celebrations are set to be bigger and bolder than ever before, with a number of exciting new elements set to be introduced alongside all the traditional favourites which have made the REV a must-do event on New Zealand’s summer cycling calendar. The 2015 edition of Cambridge’s Radio Sport REV Classic also introduces the newly awarded UCI 1.2 rating, the only one in Australasia, cementing the race’s position as the premier one day cycle race in New Zealand.

he REV Cycle Race in Cambridge is offering a Fitness Journal reader (and friend) the chance to win a double pass to participate in the event on Saturday February 28. It’s the time of year to start thinking about what exciting event you want to tick off your bucket list in 2015. Look no further than New Zealand’s premier one day road cycling event, back to celebrate its 10th edition in February. Every year keen riders tackle Cambridge’s infamous cycling terrain. Race categories satisfy young children right through to the World’s elite riders. The REV has something for everyone and showcases the true spirit of cycling. The winner can choose to participate in either the 100km, 55km or 18km distance with kids riding their own event for free. If you miss out visit: www.therev. co.nz or www.facebook.com/TheREVCycleRace To enter, visit www.fitnessjournal.co.nz or email your contact details to win@fitnessjournal.co.nz with REV in the subject line. Entries close on February 10, 2015.

Ride for charity REV participants are encouraged to help make this year extra special by raising much needed funds for local and national charities. A fundraising target of $50,000 has been set, with two ways to raise money for your favourite charity: Platinum Charity Riders and Everyday Hero. Find out how you can be a charity fundraiser by visiting www.therev.co.nz Event: REV Date: Saturday February 28, 2015 Location: Tom Voyle Park, Cambridge | 8am-5pm For more information or to register, visit: www.therev.co.nz or www.facebook.com/ TheREVCycleRace

Fit for sleep

ore and more sporting events are being held at night, and for the athletes it’s pretty hard to get to sleep afterwards; they’re so wound up following such intense and strenuous activity, not to mention the adrenaline rush from playing in front of large crowds. Yet sleep is known to be essential for athletic recovery and night games mean a nightmare for sleeping patterns. Waikato Bay of Plenty Magic netball coach Julie Fitzgerald and Senior Lecturer Dr Matt Driller from Waikato University are working together to study aspects of recovery in players from New Zealand’s number

one netball franchise. Julie and Matt, a sports physiologist, worked together at the Australian Institute of Sport (AIS) in Canberra, and now, both based in Waikato, are working together again. Matt has secured a Waikato University summer research scholarship for a student to work with him during the Magic’s pre-season training to monitor aspects of recovery. To test sleep patterns, the netballers will go to bed wearing an actigraph, like a wrist-watch embedded with accelerometers that can pick up the slightest of movements. “We’ll be able to tell how long a person takes to fall asleep, how many times they

fitness journal January 2015

wake in the night and how long they sleep for, allowing us to assess both quality and quantity of sleep,” says Matt. “This is really building on what we did at Australian Institute of Sport,” says Julie. “The research Matt conducted with the netball programme there, particularly with regards to sleep and recovery, was invaluable and changed the way many of us (players and coaches alike) think. “Players were given valuable feedback that will assist them not only with coping with the demands of high performance sport, but generally in life. “I’m excited to be able to continue this work with Matt and have full confidence that this will be a great innovation for our Kia Magic team and eventually elite sport in New Zealand.” Another thing they’ll be

looking at is recovery boots. Dr Driller used them with a number of elite athletes in Australia, where he introduced Julie to the concept. The boots, which inflate in four sections from the foot up, are used to speed up the removal of metabolic waste from the muscles and enhance blood circulation following exercise, aiding the recovery process. Matt says most of the evidence that the boots work is anecdotal. “Athletes swear by them, but we need actual data to determine their effectiveness in a recovery setting.” They’ll use a number of different performance, physiological and perceptual measures to test the recovery of players after hard training sessions both with and without using the recovery boots. mdriller@waikato.ac.nz

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hat’s not to love about these resealable pouches – the ultimate brekkie (or snack) on the go. Thick, creamy Greek yoghurt, with four gluten-free super grains (quinoa, chia, linseed and buckwheat), all mixed together with plump boysenberries or juicy apricots. Nothing but natural ingredients, it’s also gluten free, gelatin free and preservative free. Plus we love supporting NZ super-clever products like this. (Check out the full range at www.thecollective.kiwi) The pouch is packed with super-charged brekkie ingredients all ready for convenient on-the-go dining. The Collective’s 170g brekkie yoghurt spouches are available in

two flavours; Boysenberry and Apricot with only natural ingredients (no preservatives or artificial nasties) to ensure the best taste imaginable. The Collective Brekkie Spouches are: • Made with thick and creamy greek yoghurt • Packed with 4 SUPER grains; quinoa, chia, linseed, and buckwheat • Source of protein and calcium • All natural • Gluten free • Gelatine free (vegetarian) • Preservative free

Thanks to The Collective, we have five vouchers for the Brekkie Spouches up for grabs – so treat yourself to an easy peasy start to the day. (Each prize is one voucher). To enter, email your name, address and contact information to win@fitnessjournal. co.nz with the word Collective in the subject line, or visit www.fitnessjournal.co.nz Entries close February 10, 2015.

What do you want to do in 2015? By John appel Why do most people exercise? To feel better? To get stronger? To compete in an event?

ersonally I exercise for three reasons. Firstly, it makes me feel great and boosts my energy levels. Secondly I love the outdoors and want to experience the vastness of what New Zealand has on offer; from surfing to snowboarding and mountain biking to motocross. Thirdly, with children not far away from the teenage years I want to be able to surf, motocross and run with them as they grow into young adults. That means being able to stay injury-free and to be fit, flexible and strong well into my 40s, 50s, 60s and beyond. Last month I talked about the importance of the Functional Movement Screen. Even if you have been exercising for years, do you really know your true weaknesses? Do you know your muscle balance and flexibility? You are only as strong as your weakest link.

If you think doing crunches, GHD sit-ups, knees to elbows, and toes to bar is going to train your core please stop now. These exercises should be banned. Any exercise that creates movement in your spine causing you to round your lower back will lead to a back injury. By doing these exercises, you are training your brain to be really good at rounding your low back, which is the last thing you want to be doing when you are lifting a heavy weight. The majority of shoulder injuries come from a poor rounded posture. Getting the spine straight is the target here. No matter how bad your posture is now, as long as you have fluid flowing through your veins, then you can change your posture for the better. Taking five minutes to lay over the Obie roller or Oov and allowing the spine to stretch open, will make a drastic difference in how your shoulders function.

“If you think doing crunches, GHD sit-ups, knees to elbows, and toes to bar is going to train your core please stop now. These exercises should be banned.” The three injuries we see on a weekly basis that commonly derail people from achieving their goals are low back pain, shoulder pain and calf or Achilles tears. So how can you avoid these injuries, how can you train to perform at your peak and how do you keep it going.

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The next crucial focus is flexibility. It is a must to attend yoga or body balance classes, at least twice a week, for 8-12 weeks. Learning to properly stretch and breathe is such an important tool. Once you have done an initial block of classes, you can start doing the stretches at home or after training. With regard o flexibility, daily use of the Obie roller to release the leg muscles is critical. Keeping the calf pain free on the Obie roller will drastically reduce the chance of tearing the muscle. At Advance Wellness, for every new client we create a performance programme. This always starts with the FMS screen, which gives us an overall picture of how your body moves. From there we can design a programme to build strength, increase flexibility and prevent injury. To build proper functional strength, you must be training your brain to stabilise your lower back, holding neutral spine and allowing the hip muscles to drive power. The only way to train this is to become proficient on the Oov. With a strong balanced core you can pretty much do any exercise that the trainer can throw at you. What do you want to do in 2015? www.advancephysio.co.nz

fitness journal January 2015

Something like 70 percent of Americans (and you can pretty much read Kiwi into these stats now) come back from holiday an average of 4kgs heavier...and it ain’t muscle weight.

BY Alison Storey

he positive things about holidays are usually less stress, more sleep and more fun and laughter.

The pitfalls of holidays are usually less activity, more sugar and more alcohol. Although commonly said it’s not what you do between Christmas and New Year that counts, but what you do between the New Year and the next Christmas, I’m not sure that anyone would really want to spend a whole year undoing the excesses of the holidays. Murphy’s Law and a generous dose of biology would say that for every kilo of excess body fat that one puts on, it will take the equivalent of around 7000 calories of exercise and/or diminished intake to get it off again. That’s around seven hours of walking for the average person. Sheesh. So the non-emotional logical thing to do would be to not eat any Christmas cake and

Holiday health go for a run every day. How many people, really, do you know that do that? So if you have returned from your lowstress, beer swilling and cake consuming holiday very happy but more round, then there is no time to waste. Which is why gyms will be flooding you with marketing as we speak. The average person lasts just 12 weeks into their New Year’s resolution to get healthier and fitter. In New Zealand, only 42 percent of people who join gyms in January are still there at the end of the year. How to ensure this is not you will rely on some solid and statistically proven strategies. According to studies, there are key elements used by successful body fat losers that maintain their new healthy level of leanness past three months; Self-monitoring – what gets measured,

gets done. Scales and a measuring tape will tell you what’s going on in a simple, non-invasive way. If you don’t do this, a level of denial can creep in that lets things get out of hand.

successes of weight loss. Going public with your goals and having an avenue for receiving feedback and encouragement (preferably the professional kind from an exercise specialist) is an absolute must.

Writing it down – some people find keeping a food and exercise diary works, while others find having a schedule and a nutrition plan they tick off as they go works. Either way, there is enormous power in writing things down. There is usually a very positive emotional difference between writing down that you had a salmon salad and a swim or a block of chocolate on the couch. Apps abound to help you with this.

Be consistent – it almost doesn’t matter what you do, but that you do it consistently. The positive mental and physiological adaptations that occur with making activity a routine part of your day are priceless.

Being accountable – earlier this year a health food company successfully trialled a social media campaign to create a linked 8358 NuZest MultiBars Advert VHC3917 group that shared stories, challenges and

Sleep – you are 73 percent more likely to be overweight if you sleep an average of 5-7 hours a night, rather than 7-9 hours. Read - sleep and lose body fat. Also nature’s most effectively engineered tool to diminish stress, boost immunity and aid recovery. Which is why all those nana naps on holiday feel so good.

HRF.pdf

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Roger’s hands “ you guys are amazing! I have lived with Eczema for 28 years my hands bleed every day. Steve suggested I use Hand & Heel Balm on them in the morning and Skin Smoothie at night , so I did. I had tried everything and had nothing to lose except steroid creams and pain. After three days the “old skin” started falling off, after seven days I had new hands! I cannot thank you enough, keep up the amazing work.

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fitness journal January 2015

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Chiefs Chat: Pre-season camp – Chiefs style Heading into Christmas, the Chiefs headed off to their annual preseason camp. As has become the norm under coach Dave Rennie, there were some interesting activities in store for the boys.

ave believes it is important for his team to connect with a different part of their region each camp, to ensure players understand who they are representing on the field. This year the squad headed to Clarks Beach in South Auckland. Pre-season camp is an ideal time for trainers to test the players’ fitness, by putting them through some super tough training sessions without the pressure of a game at the end of the week. Once a player has been through a Chiefs pre-season, they never turn up in anything less than top shape because they know this important period of training has proven to be harder on the body than the weekly grind of the Investec Super Rugby competition. The locals of Clarks Beach hosted the players at Camp Morley and set up a number of activities along with the trainers to keep the players occupied. Camp officially started with some school visits, where players judged water safety posters and did some question and answer sessions with pupils before doing a triathlon on the beach. That night the players were put out of their comfort zone, when they visited Spookers Haunted attraction, which made them more nervous than on game day. People could have been forgiven for thinking it was a bunch of children instead of powerful rugby players with the intense volume of the screams from the team and the ripples of nervous laughter. It was up early for the boys the next day and off to the gym, before they took part in a fishing competition which was won by new Chiefs recruit, loose forward Johan Bardoul. It would be fair to say the conditions were a bit rough and some of the players didn’t

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quite find their sea legs that day! Later that evening the players took part in dog trials. In a typical Chiefs twist, the event featured the players as the dogs who had to race the clock and round up six very frisky sheep and get them into a pen in under eight minutes. For spectators, it was a highly entertaining competition, all caught on film by The Crowd Goes Wild, which will air early next year. Jamie ‘Whoppa’ Mackintosh was the first farmer to direct his pack of dogs to get the sheep in the pen. However it was hooker Rhys Marshall who thrived on the background music from the infamous ‘Dog Show’ theme song who proved that his boys were the most obedient. The locals put on an impressive spit for the Chiefs squad in the famous Clarks Beach ‘Red Shed’ with players thanking them with a beautiful harmonising Waita. The next day involved a full day of training at the beach, with water activities, followed by skill sessions and team challenges. Seta Tamanivalu, Damian McKenzie and Charlie Ngatai were given permission to leave camp to attend the Steinlager Awards, with Seta winning the ITM Cup Player of the Year and Damian winning the NZ Age Group Player of the Year award. On the last day of camp, the boys had another early start in the gym, followed by a mud run which they had been nervous about all week. They also took part in sulky buggy races under player power which proved to be quite challenging. It was quickly decided that sulky racing was not as easy as the horses make it look. After lunch the players went to Clarks Beach Golf Course for an ambrose golf tournament with some of the locals. The players all wore their pyjamas to show their support

Above: Rhys Marshall organises his dogs for the dog trials. Right: Damian McKenzie, Seta Tamanivalu and Charlie Ngatai take a night off from camp to attend the Steinlager Awards with Damian and Seta winning their categories. Below: The Chiefs in the PJs for their “We need your PJs campaign” for Waikids. for the Chiefs ‘We Need Your PJs” Campaign, encouraging the public to donate new PJs for Waikids. The locals presented Dave Rennie with a cheque for $2000 to go to Waikids in support of the Chiefs’ commitment to helping the organisation. Four van loads of tired Chiefs rolled out of Clarks Beach with an enjoyable week under their belt and a slight feeling of relief that it was over for another year. Not far from their minds were thoughts of ‘ wonder where in Chiefs Country we will go next year’? Watch this space!

fitness journal January 2015

Let’s dance

Power Up - Action from HealthFit Te Aroha Team Power Meet

1. Costume designed and made by That’s a Wrap. 2, 3,5,7: ‘All Iced Up’, Valerie Lisette School of Dance performing at Founders Theatre. 4,6,9: Dancers from Limelight Dance Academy. 8, 10, 11. Dancers from Jazz Unlimited.

1. The Healthfit Te Aroha Team Power Meet competitors. 2. Aaron McKay 170kg bench. 3. Sam Walters (20) 220kg squat 4. HealthFit Te Aroha crew. 5. Ben Malone (16) 180kg deadlift. 6. James Walters, 200kg squat.

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fitness journal January 2015

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Celebrating our champions Our Waikato sporting champions were celebrated and recognised at the Brian Perry Waikato Regional Sports Awards, held throughout the region. As well as elite athletes, the awards recognise referees, umpires, coaches, volunteers and sports clubs. Celebrate some of the champions here or see more at www.sportwaikato.org.nz 1. Junior Sportswoman and Sporting Personality of the year Ella Williams (Hauraki Thames/Coromandel) 2. Administrator of the year (Taupo) Sam Pook 3. Sportsperson of the year Jim McMurray (South Waikato) 4. Sport Waikato champions 5. Junior sportsman of the year Dylan Clark 6. 40 Plus sportsperson of the year Brian Boyle (Hauraki Thames) 7. Sarah Ulmer and David Nyika 8. Administrator of the year Debbie Clarke (Hauraki Thames)

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fitness journal January 2015

Youthline CEO to take on 100km cycle race for charity By Lauren Heginbotham

tephen Bell, CEO of Youthline, is set to take part in the 2015 REV Cycle Race to raise funds for the youth development charity. Stephen, who in 2012 was recognised as a Member of the New Zealand Order of Merit in the New Year’s honours list, will be raising money for Youthline during his three months of training. He hopes to encourage others to take up the challenge and make a real difference to the lives of New Zealand’s youth. The REV Cycle Race is New Zealand’s premier one day cycling event, celebrating its 10th edition, on February 28 in Cambridge. Entrants can choose from a variety of distances to suit their ability, with the most popular being the 100km. Cyclists enjoy a hard and fast course on New Zealand’s best cycling terrain around Cambridge and Matamata. The race also attracts the country’s elite cyclists. Last year Stephen and his wife completed a tour from Amsterdam to Rome via Budapest, on hybrid touring bikes, and also a trip of 200km south of Sydney on folding bikes. However, he acknowledges that the gruelling REV 100km on a road bike will push his

fitness journal January 2015

cycling abilities to a whole new level. He’s determined to take on the challenge because he believes it fits perfectly with the ethos of Youthline. “My motivation to take up the challenge of being a REV Platinum rider for Youthline reflects a core value of Youthline, which is growth. This is not about getting bigger – it’s about challenging oneself and a belief that growth is a lifelong journey.”

“I have never cycled on a road bike, I’ve never been in a race and I’ve never cycled 100km in one go.

“I have never cycled on a road bike, I’ve never been in a race and I’ve never cycled 100km in one go. I’ve also never been as unfit or as overweight as I am now. So the REV is a personal challenge in which I can grow my fitness, reduce my weight and demonstrate my commitment to the wok that Youthline does; changing lives across

Stephen Bell

the country.” Youthline was set up in 1970 to support the development of youth in New Zealand. Since then it has opened centres across the country and has helped thousands of young people from all walks of life with a wide range of issues. “Youthline’s work is about the engagement of young people, and is based on a belief that young people can make a difference now,” explained Stephen. The charity is part of the REV Cycle Race’s inaugural Platinum Charity Programme. The brand new initiative sees a range of high profile New Zealand charities offering unique entries in the event in

return for fundraising. As a reward for their fantastic fundraising efforts, Platinum Charity riders receive training advice from their chosen charity, a personalised fundraising page, race-day support and much more. The programme is proving hugely popular, and Platinum Charity places are being snapped up fast. If you’re interested in taking on the challenge of the REV Cycle Race while raising funds for a great cause, visit www.therev.co.nz to find out how to get involved. Visit www.youthline.co.nz to learn more about the work Youthline do to champion the next generation of New Zealanders.

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Black foods get their colour from the same pigment that turn foods red and purple; anthocyanins, which are a potent class of anti-oxidants. More than 300 different types of anthocyanins have been so far discovered. The depth of colour of these foods depends upon the pH of the plant. Black foods strengthen the kidneys, rebuild bones, are anti-tumor and anti-viral and offer a super immunity boost. They are higher in antioxidants due to their intense levels of pigmentation. If you have ever tried to make black icing you will appreciate how much colour is required to get a deep black. (I wouldn’t recommend eating black icing with artificial colourings). Anthocyanins have shown to reduce inflammation in the body,

Below are 10 fabulour black foods that are easy to source and include in your diet. Other black foods are black potatoes, black plums, black prunes, black mushrooms, black truffle, black corn, black seaweeds, black olives, blackcurrants, black carrots and black grapes. Black chickens are used in Asia in potent medicinal soups. I recently heard that due to demand someone in NZ is starting to grow black chicken for our Asian population.

Black beans

They are high in fibre and support a slow transit time in the bowel which enables healthy microorganisms to flourish. When paired with brown rice, black beans make a complete protein making this combination useful in vegetarian cooking. They are also rich in molybedenum, a trace mineral that aids the body in the breakdown of sulphites found in your wine. Black beans are also rich in B6 and folate making them a great pregnancy and stress food.

Black pepper

Black pepper dramatically increases the absorption of nutrients from foods by up to 2000 percent! It also increases the bioavailability of curcumin by twenty-fold. Black pepper also stimulates digestive enzymes and significantly reduces gastrointestinal food transit time which helps remove gas and bloating after a meal.

Black sesame seeds

Black sesame seeds are 20 percent protein and high in magnesium, a key nutrient to relax muscles and lower blood pressure. Sesame seed and its oil is also a potent anti-inflammatory called sesamol, which is great for health and your skin. One of the most valuable qualities however is that a handful of sesames contain more calcium than a glass of milk, making sesame milk a potent bone health food. Sesame oil can also be used in ‘oil pulling’.

Black lentils

Black lentils are a delicious legume that gets its deep, dark hue from anthocyanins, the potent antioxidant compounds that are linked to brain enhancing, memory boosting and cancer-fighting properties.These are highly nutritious, in fact just 1/2 cup serving will provide 1 g protein and 9g of fibre. These lentils cook quickly (15 to 25 minutes) and unlike starchy rich grains and legumes they don’t require pre-soaking.

is the new green By deborah murtagh

Black tea

Humble black tea is full of polyphenols, a class of antioxidants shown to help brain injury, hearing loss, and could even aid Parkinson’s Disease. A daily cup of black tea can also reduce the risk of heart disease, according to the European Journal of Clinical Nutrition. Black tea also helps bone density issues and protects teeth against cavities.

Blackberries

Blackberries are not only rich in antioxidants, they are a potent source of immune enhancing Vitamin C. They are packed full of fibre and offer a low GI. They also promote tightening of the skin making them a fabulous anti-ageing food. Also considered a brain food, they promote good memory and clarity of thought. They also contain high amounts of tannin that helps reduce intestinal inflammation.

Black chia

All chia seeds are high in Omega 3 making them a natural anti-inflammatory. Chia boosts energy, helps stabilise blood sugar levels, aid digestion and are high in protein.

Black Quinoa

Like all quinoa, black quinoa is a complete protein and is a highly rich source of anti-inflammatory phytonutrients. Black quinoa is also full of Vitamin E, manganese and is a good source of phosphorus, copper, magnesium, dietary fibre, folate and zinc. Quinoa is a food to eat each week.

Black rice

Black rice has the lowest GI of any rice. It is also higher in protein and fibre compared with other rice varieties. Amazingly black rice contains more anthyocyanin antioxidants than blueberries and the bran hull contains significantly more Vitamin E than brown rice. A potent anti-inflammatory, this grain offers unique healing capabilities.

Black garlic

Black garlic is made through a careful fermentation process and produces a sweet, candy like clove with a hint of liquorice and balsamic that is becoming quite a trendy food. However the therapeutic benefits of black garlic like all fermented foods, are quite outstanding.

Deborah Murtagh founded Whole Food Secrets, a nutrition and cookery school in rural Cambridge which also offers an online programme in nutrition and weight loss, and The Body Coaches, a nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

fitness journal January 2015

Local talent creates Vital recipes When it comes to sharing inspiration, Hamilton’s Rowan Bishop is almost ridiculously generous with her ideas. The long-time foodie has been dishing up delectable recipes for more than 30 years and has published six cookbooks, as well as numerous magazine/newspaper columns and food blogs.

he busy mother of four is a former caterer, school teacher and accomplished author. Her latest offering Vital, The Almost Vegetarian Cookbook continues her passion for fresh, local ingredients. “Each of my previous cookbooks has been a delight to write.” she says, “However, I think this one has that X factor and I have so enjoyed writing it. “While vegetarian food remains my passion, many of the recipes in this book are more flexible as I’ve included the option of adding small amounts of meat.” Packed with mouth-watering recipes (my fave is the Israeli Jewel Salad – perfect for impressing guests this Christmas). This is more than a cookbook packed with vegetarian recipes. It is for people who appreciate flavour, the visual delight of food and allowing the taste of carefully chosen ingredients to sing. Fitness Journal caught up with Rowan Bishop regarding her latest culinary offering and her plans for summer: What was the most enjoyable aspect of creating ‘Vital’? Taking my interest in and love of vegetarian food to a new level by embracing the vegivore/ flexivore/flexitarian philosophies. It’s actually how I’ve eaten for 30 years, but I didn’t have a label for it.

Author Rowan Bishop Make grains and vegetables the star of the plate rather than meat. Make an effort with sauces and dressings, as they can transform the most modest ingredients, and use lots of herbs.

300g cherry tomatoes 2 tbsp olive oil Salt and freshly ground black pepper 1/2 cup roasted unblanched almonds 1 1/2 litres salted water 2 cups Israeli couscous 1 red capsicum, deseeded and cut into small dice 3 spring onions, finely chopped 1 1/2 cups loosely packed fresh coriander, finely chopped 1/4 cup finely sliced and diced preserved lemon* 1/2 cup pomegranate seeds

What are your currrent favourite ingredients? Eggplant, fresh broad beans (fava beans), raspberries, new potatoes.

Dressing 3 tbsp extra virgin olive oil 1 tbsp thick mint sauce or 1/4 cup finely chopped mint leaves 2 tsp apple cider vinegar Salt and freshly ground black pepper to taste

What flavours do you plan to indulge in for summer? Asian, Mediterranean and Middle Eastern What do you love about living in Hamilton/Waikato? Being able to grow citrus, tamarillos and pomegranates outdoors. What are your favourite local foodie places/ingredients? The Lily Pad, Palate, Chim Choo Ree, Victoria St Café, Gothenburg.

What are your top three foodie tips for summer? Focus on light and nutritious – lots of seasonal vegetables and fruit.

fitness journal January 2015

Roasted cherry tomatoes, roasted almonds and pomegranate seeds contribute to the textures and unexpected but complementary flavours of this colourful salad. Serves 6 | Not suitable for freezing

It’s essentially where vegetarian and vegetable dishes remain the focus but may accommodate a modest amount of meat (mainly fish and seafood) and stocks such as fish and chicken.

What is your favourite way to relax? Walking our dog, gardening, pottering in the kitchen listening to classical music and having time and space to create new dishes

Israeli jewel salad

Rowan Bishop’s Vital: The almost vegetarian cookbook by Rowan Bishop Published by Bateman ($29.99)

Preheat the oven to 180°C. Place the cherry tomatoes on a baking tray lined with baking paper, in a single layer. Drizzle with olive oil and sprinkle with a little salt and freshly ground black pepper. Roast for about 15 minutes, until the tomatoes are split but not collapsed. Set aside. The almonds may be toasted, separately but at the same time, for about 8 minutes. Cool and set aside. Bring the well-salted water to the boil in a large saucepan. Pour in the couscous and simmer, uncovered, for about 8 minutes or until the couscous is al dente. Strain, rinse in cold water and drain thoroughly. Transfer to a serving platter or bowl. Combine the dressing ingredients and season with salt and pepper. Toss the capsicum, spring onions, coriander and preserved lemon into the couscous with the dressing. Top with the warm tomatoes, almonds and pomegranate seeds.

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Summer rice-paper roll banquet

ummer rolls are a fabulous way to turn simple ingredients into a feast for friends and family, where everyone participates in an informal shared meal that is delicious, creative and fun. None of the fillings need to be served hot, but should be at room temperature or warm. The key is in the variety of fillings and, of course, the sauces served alongside. Have all filling ingredients prepared in advance and display them on a large platter. Provide two wide dishes of lukewarm water to soften the rice paper wrappers, one for each end of the table. There is no need to soak these, each person simply slides a wrapper through the water and transfers to his or her plate before selecting fillings of choice. You will need tongs, servers and napkins. Try not to overload on fillings, as the rolls may split if they’re too full. Spoon both sauces on top of your fillings before rolling up (you can always spoon more on as you eat. To roll up, either place the fillings and herbs along the end nearest to you, spoon on the sauces, fold in the ends and roll like a cigar; or place fillings diagonally across the middle of the wrapper, fold in the ends and roll up.

and sliced thinly. • Cooked prawn meat or tails — stir-fry in a little oil and butter for colour until opaque and cooked through. Season lightly and squeeze over a little lemon juice. • Tofu — firm tofu is best. Press gently between sheets of paper towel to remove excess water. Slice into long dice, about 1.5 cm x 5 cm. • Salmon sashimi.

Filling suggestions • Coriander and mint leaves (these are the must-haves). • Iceberg lettuce, shredded. • Vegetables such as mung bean sprouts and sliced mushrooms, tomatoes, capsicums, avocado and pickled ginger; chopped spring onions; julienned carrots, cucumber, zucchini, Japanese radish (daikon). A mandoline saves time when julienning vegetables. • Slim rice noodles or vermicelli, cooked according to packet instructions, refreshed under cold water, drained and tossed with a small amount of oil and sesame oil. • Strips of simple omelette — eggs whisked with 1 tbsp water per egg and seasoned with salt and pepper. Cook in a little oil on both sides and slice into strips. • Cooked sliced chicken breast or tenderloin, such as lemon and coriander chicken, • Beef or lamb fillet, cooked to medium-rare

Place all ingredients in a small saucepan over a medium heat and whisk until combined. Bring to a simmer and cook, stirring, for 5 minutes or until as thick as you want. Transfer to serving jugs or bowls and serve at room temperature.

Sauces Any more than two sauces is confusing. Serve both at room temperature. It’s best to have two smaller bowls of each sauce, rather than one large one so that each end of the table can have easy access to both sauces. Spoon both sauces on top of the filling ingredients in the rice paper, fold in the sides and roll up. Vietnamese peanut sauce This sauce is quite intense, so a little goes a long way. 1 tsp peeled and finely minced ginger 1/4 tsp chilli powder or to taste 3 tbsp peanut butter (smooth or crunchy) 1/2 cup hoisin sauce 2/3 cup hot water

Sweet chilli sauce (Korean style) Adding crushed pineapple to the sauce is unusual, but it’s easy to become a convert. 3/4 cup sweet chilli sauce 2 tbsp fish sauce 1/3 cup crushed unsweetened pineapple with juice 1 chilli, deseeded and finely chopped (optional) 3 cloves garlic, peeled and finely chopped 1 tsp peeled and finely chopped ginger 2 tbsp lemon juice 2–3 tbsp finely chopped coriander stalks Combine all ingredients.

Superfood Spotlight:

Yumberry The yumberry with its catchy name is also known under a host of other identities; from the less recognisable Myrica Rubra to bayberry, waxberry and Chinese strawberry. The names all differ, but the berry is the same. What is it? The yumberry is a rich, red berry grown on the Yang-Mei tree, which has been used in Chinese medicine for more than 3000 years. Grown on a small to medium sized evergreen tree, the yumberry has separate male and female plants. The spherical fruit boasts an eyecatching knobby surface, usually a deep, brilliant red. However, this does vary from white to purple. The flesh colour is similar to surface colour, or somewhat lighter. The flesh is sweet and very tart. At the centre is a single seed, with a diameter about half that of the whole fruit. Readily available in many Asian countries, the yumberry is described as similar to a raspberry, with the taste of a cranberry. Fun fact: If you’re asking whether the name ‘yumberry’ was made up, it actually apparently was coined by the the first American supplier of the berry, who thought the word Yang-Mei sounded a lot like yummy, and hence the yumberry was born.

What does the research say? Research shows that the yumberry contains high levels of the OPC class antioxidants which are said to be the most powerful antioxidants known to date. The benefits of these antioxidant levels are diverse, and while research

is still proving the benefits, the yumberry is thought to have powerful medicinal properties. Supporting cell function, strengthening blood vessels, providing support to the brain and nervous system, improving eyesight and skin health are just a few of the said benefits of yumberry. The yumberry contains a huge range of micro-nutrients including anthocyanins, ellagic acid, quercetin and myricetin: all potent free-radical fighters and important health supporters.

Recommendations? Matakana Superfoods sells yumberry powder which is very palatable due to its delicious taste. The team recommends you add 1 teaspoon to your diet each day. Yumberry powder can be added to plain water to make a tasty juice, added to smoothies, cereal, yogurt, or even pudding.

Key benefits: Yumberry contains the most powerful concentration of antioxidants which: • • •

Provide support to the brain and nervous system Support blood vessel health Promote healthy skin, eyes, and gums

• Lower cholesterol www.matakanasuperfoods.co.nz

WIN WIN WIN Thanks to Matakana Superfoods, we have a 100g pouch of yumberry powder (40 days supply) to offer one lucky Fitness Journal reader. To enter, email your name, address and contact information to win@fitnessjournal.co.nz with the word yumberry in the subject line, or visit www.fitnessjournal.co.nz Entries close February 10, 2015.

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fitness journal January 2015

Food for thought With ‘trend’ eateries popping up and disappearing around the globe faster than you can say ‘fad diet’ – there’s a new kid on the block in Hamilton, but this one is here to stay.

afe Inc is the brainchild of Matt Gatchell and partner Lisa Riley. Despite their young age, between them they boast a couple of decades and some fairly extensive experience in the food and cafe industry. With a number of food allergies, as well as being gluten intolerant, chef Matt is adamant he is not jumping on any fad bandwagon, but rather is committed to dishing up cafe-style dishes made from real ingredients and fresh produce. “If it’s got a number in the ingredient list, I don’t want to use it,” he said. The kitchen is overflowing with carefully sourced fresh produce and everywhere you look there are taste sensations simmering. “This has definitely reignited my passion for food,” admits Matt, “I’ve loved experimenting with new ingredients and new flavours.” With 90 percent of the menu gluten free and a strong emphasis on clean food, Cafe Inc will also appeal to the health and fitness conscious or those following paleo or clean eating philosophies. “I haven’t set it up like that. I just want it to be somewhere people with allergies or food intolerances can come and know they’re not going to be judged or dished up the same old tired recipes.” Having worked for well-established brands like Gone Burger and the Phoenix Group, Matt is a Hamiltonian through and through. He started training straight out of school (Hillcrest High) and while the anti-social nature of being a chef saw him take a break for a while, he could never help himself from returning. This time though he is delighted that it is on his terms, with his food, his passion and his menu. “It can be hard for people with food allergies or intolerances and they can be made to feel awkward about it. Not here. We want people to relax, enjoy the food and just enjoy themselves. “And good coffee,” adds Lisa. “We’ve chosen Ambition coffee, which recently won Gold at the NZ Coffee Awards.” Lisa will manage the front of house and

fitness journal January 2015

Cafe Inc – the new kid on the block in Rototuna. coffee; her areas of expertise, while Matt will remain hard at work in the kitchen. Interest in Cafe Inc has been phenomenal. Before even opening, Cafe Inc’s face book page gathered up 1000 likes with ease. As well as experimenting with flavours and natural alternatives to commonly used processed ingredients, Matt is also constantly creating syrups, sauces and side dressings. “I love developing flavours and the challenge of keeping that freshness and depth of flavour.” Open from 6.30am, Cafe Inc has already proven a hit with the early morning breakfast crowd. There are those looking to fuel up after the gym with the vegetarian and paleo big breakfast (Matt makes his own baked beans and hash browns), as well as those looking for gluten free porridge, sweet and savoury pancakes and so much more. Open seven days a week, Matt and Lisa are undaunted by the tireless workload ahead of them. “We both know this life and what it’s like, and we’re committed to doing it together. Plus we’re inspired by the food and excited to bring something different to Hamilton.” And finally the name; Cafe Inc. The Inc stands for inclusive – ‘we’re making food for everyone here.” www.cafeinc.co.nz

Matt Gatchell and Lisa Riley.

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2015: discover the greater you, with health and vitality By danielle roberts

ow many times have you decided your New Year’s resolution will be to lose weight and get fit?

The greater you If you answered the question above with “a lot”; when will you decide that your health is not a short term fad? It is a lifestyle, a priority. Often clients find it hard to stick to making lifestyle changes, because they make excuses for situations in their life that cause them to “fall off the wagon”. I don’t doubt it is hard sometimes to balance our lifestyles; I

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have experienced first hand the imbalance. What I propose, is that you find your bigger purpose. What do I mean by bigger purpose? It is your greater vision for taking on the health changes you want in your life. To me, this is greater than a health-related goal. With a greater purpose you put drive, motivation and emotion behind it. For example, you have “Bob” who is 120kg, his eldest daughter just given him grandchildren, and he has been suffering from obesity for several years now. Bob decides his bigger purpose for getting fit and losing weight is not just to be healthy or look better. No, it’s to be around to see his family and his daughter’s family grow and experience life. He wants to be around longer to see this and partake in activities that they will do in the future, without pain and extra weight to carry around. A bigger purpose is something that has to come from you, deep down and truly mean something to you. Without that, just saying” I want to lose 5kg by March 2015” may not

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cut the mustard. So ask yourself - what will really drive you to the health and vitality you desire. Summertime –staying healthy over the holidays Here I would like to share some tips that will help you over the holiday period. These are really lifestyle tips, but are useful throughout the festive season to balance out your body.

“Think about drinking sensibly. Often I get asked “what is the healthiest alcoholic drink I can have?” Well, there is none. Alcohol has no nutrient value and usually mixers contain a lot of sugar.” During summer, many in-season fruits and vegetables are cooling. Our body needs this during summer to keep it balanced. So make sure (as always) you eat lots of different coloured fruits and vegetables, especially the ones in season, such as berries and spinach, to ensure you your body is getting the right nutrients. Consume lighter carbohydrates. Bring into your diet more of the ancient grains (e.g. quinoa) and colourful starchy vegetables like pumpkin, raw beetroot and golden kumara. Add these to salads and reduce heavy breads and pasta. Alcohol consumption is usually higher during summer. Think about drinking sensibly. Often I get asked “what is the healthiest alcoholic drink I can have?” Well there is none. Alcohol has no nutrient value and usually mixers contain a lot of sugar. However, if you were to have the least energy dense

one, it would be some sort of white spirit, soda water and fresh lime. Yes, red wine has antioxidants, but if that’s what you are drinking it for, then you would be better to get them from red or black grapes. This is because drinking alcohol on a regular basis affects liver function and without proper functioning of the liver (as mentioned in previous Fitness Journal articles), we are unable to eliminate toxins from the body. This can cause systemic problems in other organs and organ systems. Start (or keep) implementing detoxification practices in your day i.e. adding freshly squeezed lemon juice into water. Or get into vegetable juicing as a snack (keep fruit juicing to a minimum in order to maintain the balance of blood sugar levels). A good detox juice would contain lemon, ginger, grapefruit, kale, celery, beetroot, carrot and cucumber. There are also many good herbal supplements which support the liver, one is a potent liver cleanse extract (that I recommend you take with a little bit of juice, because it’s strong). A good one is by Kiwiherb and it contains high amounts of liver-loving herbs like milk thistle and dandelion. Take it at night before bed and let the liver do its magic while you sleep. Another good supplement is Chlorella (if you’re on any medication, ask your doctor first). This is a powerful blood cleanser and will remove chemicals and toxins (this includes medications) quickly from your body. Get in the sunshine without sun block. Between 7am – 9am and 5pm - 7pm you can get away with being out in the sun for at least 15 minutes without sun block. This allows you to replenish your Vitamin D levels from the winter months. Vitamin D is important for your metabolism, bones, skin and mood, so make sure you let some in, as sun block stops us from being able to use this valuable nutrient. Last but definitely not least, enjoy the rest, replenish your energy, have fun and spend valuable time with loved ones. www.fuelnutrition.co.nz

fitness journal January 2015

Natural Summer First Aid Kit Summer means road trips, day trips and beaches for most Kiwis. No matter what your plans are, both summer and the beginning of the year are the ideal time to get organised – with a natural first aid kid.

By Monica van de weerd

o what to pack in your first aid kit this summer? Here are some of my personal favourites:

Lavender

Lavender: Essential oil of lavender is

used for burns, bites, sunburn, stress and sleeplessness. Use neat on burns, bathe, burn or compress for sleep and stress.

Homeopathic kit necessities: (internal)

Rescue remedy: Every day our emo-

Arnica – bruising

tions are put to the test; whether it be a traffic jam, impending work deadlines, dealing with travel or the never-ending car pool. Whatever the situation, immediate or ongoing, Rescue® Remedy can help. Taken anytime, anywhere, Rescue Remedy is totally natural and contains five of the 38 Bach ® Flower Essences: Rock Rose for terror and panic, Impatiens for irritation and impatience, Clematis for inattentiveness, Star of Bethlehem for shock and Cherry Plum for irrational thoughts.

Aconite – shock; fright Ledum – puncture wounds. Think of standing on a nail or drawing pin Sol – sunburn

Hypercal Cream: Painful cuts and

wounds. A traditional, herbal product to help soothe and heal painful cuts, superficial wounds and abrasions. One of Weleda’s best-selling products - an essential part of any first aid kit.

Arnica Cream: Weleda Arnica Cream is Weleda’s top selling product and a must for the first aid kit and sports bag. Weleda Arnica Cream is widely used to relieve bruises, sprains and muscle aches. It promotes the absorption of bruising, reduces inflammation and has an analgesic effect that soothes both muscle and joint pain. The European mountain flower, Arnica (Arnica montana) has been used for centuries in herbal medicine. Weleda Arnica Cream contains both Arnica flower and root extracts and essential oils. Made from natural and organic ingredients, it has anti-inflammatory, analgesic and anti-bacterial properties. Relieves stiff and strained muscles and reduces muscle ache from over-exertion. Helps support sports performance, minimise injuries and helps reduce the likelihood of recurring injuries. Relieves pain and reduces bruising from those inevitable knocks.

Arnica 28

fitness journal January 2015

Apis – bee stings

Activated Charcoal: The one stop natural product for diarrhoea. Especially when you are travelling.

Slippery Elm: Available in capsules or powder. Slippery Elm soothes an inflamed digestive system. Highly recommended for sore throats. Lozenges: Need to soothe an itchy throat? Natural is always best – lots of flavours normally available at your favourite health store.

Everyone has different sensitivities and family needs: Talk to your health care professional for your family needs. (Always take as directed and if symptoms persist – see your natural healthcare professional.) www.naturallyhealthy.co.nz

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Never too late to ‘try out’ the gym By Lauren Heginbotham

New Year’s resolution to improve health and fitness led to Lynette Hawkes, a 62-year-old retired school teacher from Hamilton, walking into a gym for the very first time in her life. A year later, she says becoming a member at UniRec is one of the best decisions she’s ever made, improving not just her physical and mental health, but her social life as well. “I’ve always led an active lifestyle but when I retired I had more time on my hands. To be honest, I was dubious about walking in to UniRec because I had always believed that gyms were scary places, but I couldn’t have been more wrong.

“The three injuries we see on a weekly basis that commonly derail people from achieving their goals are low back pain, shoulder pain and calf or Achilles tears.” “This year I’ve learnt it’s not only improved my health, but it’s a great way to stay connected with people of all ages. It’s become a vital part of my lifestyle with so many bonuses, I wouldn’t have it any other way,” Lynette says. Leading an active lifestyle, Lynette always believed it was better to do “real” sporting activities such as

Get a Fitbit start to 2015

tennis, tramping and cycling. However she has been pleasantly surprised with, the positive impact her regular workouts have had, especially on her favourite activities. “I come in three times a week to complete my programme and especially enjoy the cross trainer and rowing machine. The major benefit is that my balance has improved; I really feel the difference when I’m playing tennis or out in the bush tramping. My muscle tone has also improved and now I have a flat tummy,” she said. Lynette still gets together with friends to play tennis or go tramping, but says the flexibility of being able to go to the gym at a time that suits or when the weather is bad gives her the freedom to choose. These days UniRec is the opposite of scary, with its supportive atmosphere and encouraging staff adding another social dimension to her life. The best part is that many of Lynette’s friends have already told her they’re set to join her once they retire.

WIN WIN WIN UniRec is offering one lucky Fitness Journal reader the chance to win a ONE MONTH MEMBERSHIP valued at $100! This is your chance to hit the ground running in 2015. UniRec has a team of highly qualified, hard-working individuals who genuinely want to see members achieve their fitness and wellbeing goals. All memberships include free access to a vast range of resources including; Group Exercise classes, REV Indoor Cycling classes, Endless Swimming Pools, Squash Courts and the Sports Hall, as well as free 8-weekly Exercise Consultations. If you miss out visit: www.unirec.co.nz or www.facebook.com/UniRec To enter, visit www.fitnessjournal.co.nz or email your name, address and contact information to win@fitnessjournal.co.nz with the word UniRec in the subject line. Entries close February 10, 2015. (For terms and conditions see page 3)

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f you’re at all interested in health and fitness, odds are you’ve heard of (or craved) a Fitbit.

Kick start 2015 with the impressive new Fitbit range of the Charge, Charge HR and Surge. Fresh to the shores of NZ, these three new fitness trackers are just what the doctor ordered! Track your activity and performance with features including continuous, automatic heart rate tracking; GPS; smartwatch functionality; plus all day activity and automatic sleep tracking Fitbit Charge – a high-performance wristband that delivers all-day activity tracking, real-time fitness stats and Caller ID right on the wrist for people who want to step up their everyday activities to improve their overall health.

Fitbit Charge HR – an advanced tracker that delivers continuous, automatic wrist-based heart rate, Caller ID and all-day activity tracking for active users: regular exercisers looking to push their fitness further. Fitbit Surge – a sleek Fitness Super Watch that offers the best of GPS, continuous wrist-based heart rate, all-day fitness tracking, and smartwatch functionality in one device, for people dedicated to reaching their peak performance. “We understand that everyone’s approach to fitness is different. With the addition of these new products, Fitbit offers the widest variety of trackers, at affordable prices across all mobile platforms ensuring that everyone can find the right fit for their lifestyle and their goals,”says James Park, CEO and co-founder of Fitbit.

WIN WIN WIN Energise every day with Fitbit Charge Win a new release Fitbit Charge; ideal for tracking everyday activity. Valued at $179.95, this high performance wristband displays all the most important stats right on your wrist. Track steps taken, distance traveled, calories burned and floors climbed as well as recording workouts, see real-time exercise stats and have summaries appear automatically on the Fitbit dashboard. Automatic sleep detection monitors sleep quality and there’s a silent, vibrating alarm.

To enter, visit www.fitnessjournal.co.nz or email your name, address and contact information to win@fitnessjournal.co.nz with the word Fitbit in the subject line. Entries close February 10, 2015. (For terms and conditions see page 3)

Caller ID helps users stay connected to incoming calls (the wristband vibrates and shows caller’s name or number when a smartphone is nearby). Water resistant, the Fitbit Charge boasts up to seven days of battery life, so you can track an entire week with just one charge.

fitness journal January 2015

Setting goals for the New Year is a long-standing tradition with many benefits, but to work with them effectively, it is helpful to be aware of their limitations.

By Annemarie Coulson

s a happiness coach, my main concern is that goal setting can actually DECREASE your happiness. Here’s why…..

Goals can postpone your happiness to the future. Goals (wanting to improve your future) are not consistent with contentment (being happy with where you are). It is very easy to get hooked into the “I’ll be happy when…” game and continually postpone feeling successful and fulfilled until you reach some future desired state. When we are fixated on achieving a future outcome, we are not happy with where we are. Goals focus on action steps not passions. Rigidly following the action steps you have mapped out can be restrictive and limiting. Your path is chosen and you are not as free to explore new opportunities or follow your passions. Therefore I encourage my clients to follow their passions and do things that they love. In the end they usually achieve more than if they had fixed action steps, because they

Why setting goals can make you unhappy are always doing something they are excited about. Goals have a narrow definition of success. Goals, as I define them, are having a set outcome … but why is that outcome the only good outcome? When we are too fixated on reaching just one set outcome, it can create a lot of pressure and stress. Instead the more great outcomes you are open to, the more shots at happiness and fulfillment you get.

Goals don’t measure happiness. It is considered important that you make your goal measurable, so you can tell when you have achieved it. This measuring is often based on some arbitrary ideal. For example, I need this income/ number of clients to be successful, I need to weigh this much to be attractive. I need this many friends to be popular. Really, who said? When we fail to reach this arbitrary outcome we feel bad. Therefore I encourage having a much broader and more motivating perspective

on success, by also noticing and appreciating the less tangible benefits of what you are doing. How do you measure joy, pride, having fun, relationship building, satisfaction, happiness, personal growth and peace of mind? Goals can keep you perpetually discontented. Even if we achieve the goal it doesn’t end. Our future-orientated mindset immediately looks for the next thing that will make you happy. The problem is when will the improving stop, when will you finally be “good enough”? The irony is that we believe that we will finally achieve happiness when we achieve our goals, while the reality is that our constant self-improvement, and striving can keep us perpetually discontented. So instead of setting goals I encourage my clients to take a more direct and reliable route to happiness by asking them: “How do you hope to feel when you have achieved your goal?” E.g. are you hoping that weight loss will make you feel attractive, or a promotion will make you feel successful? Then I ask them: “What can you be doing right now to feel that way?” If you would like to make changes and work with goals in a skilful happiness enhancing way, contact me for a free taster consultation.

Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. For more information visit www.lifecoacher.co.nz or phone 021 076 5450.

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fitness journal January 2015

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Megan’s Journey Follow Megan on her journey to a healthy new lifestyle. Sponsored by

Shoe Clinic Hamilton

Four months ago, Fitness Journal introduced you to Megan Wetere and George Edmunds. The busy working mum of two joined forces with Fastlane Fitness personal trainer George to change her lifestyle and improve her health and wellbeing. We’ve kept tabs on the pair throughout, sharing the celebrations and challenges, the ups and downs – and discovered how they have tweaked plans along the way. Four months after introducing the pair, we catch up with Megan for an end of the year wrap up. Biggest challenge Time was my biggest worry before I started this journey. With a lot of running around for the kids and a busy work schedule I wasn’t sure I could dedicate the time needed. But really it was just about re-educating myself and George gave me some valuable tips that seemed so obvious after he’d made them. Miriana spends a lot of time in Auckland for dance training, so now rather than sitting and watching her or waiting in the car, I drop her off and head to One Tree Hill. The first time, I just walked to the top and back. Now I walk/jog to the top, do sprints around the summit four or five times, then run back to the car. I also really struggled with my asthma before starting this, especially through spring when it sent me into hospital for the last three years in a row. Within two weeks of working out with George I was using my inhaler noticeably less. By week eight I realised

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I hadn’t used it at all for four weeks. It’s so important to make time for yourself and make your health a priority. I’m on my daughter’s backs about keeping fit and training hard for dance or sport, but now that I’m actually doing this myself, they don’t need to be told anywhere near as much. I guess they think, if mum can do it then we had better do it too. Greatest reward Being able to join in workouts with my family. My partner is really fit and so is Miriana. It’s been really cool to be able to rock up to the gym and workout alongside them. Also, being able to fit into clothes in my wardrobe that were always too small and buying jeans that were a size smaller was pretty rewarding as well. Top things you learned Be prepared! Planning what you’re going to have for the week, shopping on a Sunday and prepping for the week so you’re good to go and have no reason to take the easy option of eating out or buying fast food. Workouts don’t need to be hours long to get maximum effect. George and I do a lot of interval training. He makes it sound so easy... ‘we’re just going to do four minutes on the treadmill and we’re knocking out 20 seconds low intensity and 10 seconds as hard as you can go’... at the end I’m dead! BUT it’s four minutes, so you don’t give up because you know the end is almost there. What are you proudest of: It’s been awesome to jump on the scales and see decreases and the same with the measurements. It’s the improvements in my fitness and strength that I’m proudest of. George worked out pretty quickly that if he timed my workouts and got me to repeat them, every single time I’d make sure I beat my previous time. From knocking off more than five minutes from my initial fitness test, to running my timed 5km now 12 minutes faster than my first attempt - it’s these milestones that keep me motivated and without George I never would have worked this out about myself. What was unexpected from your journey: I never expected to enjoy the journey as

much as I am. I’ve still got a long way to go, but it’s really changed my life already. In these past weeks I’ve been faced with temptation, in the form of fast food and over indulgence at Christmas parties but I’ve found a way to cope every time. I can’t stand missing a workout session now either, recently I sprained my wrist and was in a brace, but rather than use that as an excuse not to train at all - it was leg and core workout week. What mistakes did you learn from: My biggest mistake at the beginning was my portion size. I switched to healthy food, but my portions still matched those of my 6ft partner. George sorted that one out by suggesting I use my palm as a guide for serving sizes - so simple and I’ve never really had a problem since. The other mistake I made was NOT eating. Regular meals at regular times definitely showed up better results on the scales. Who would have thought?

Progress report Weight: Then 112.4kg – now 105kg Arm: Then 39cm – now 37cm Chest: Then 127cm – now 112cm Waist: Then 114cm – now 106cm Glutes: Then 136cm – now 130cm Thigh: Then 72cm – now 64.7cm Calf: Then 51cm – now 46.5cm I have tried many, many times to lose weight and get fit, and every time has ended the same way. I fall off the wagon, the scales don’t say what I want them to so I give up and go back to old habits. This time is completely different. I can’t rave enough about the support from George. Being able to meet with him at least twice a week (and even check portion sizes and meal options via snapchat) has been the difference. When things didn’t go to plan, like an increase on the scales, then we could talk about why that might be and then refocus, tweak things and keep going. George understood the pressures of my busy life but didn’t accept excuses. He pushed me every single session (but always with a smile) and I went away thinking, wow if I can do that in the gym then I can do this outside the gym as well. I can have the will power to choose healthy options rather than quick rubbish food, I can be dedicated enough to fit in my other workouts and runs and work just as hard as I would if George

was there pushing me along. So the workouts with George motivated me both inside the gym but also outside in my daily life. The flow on effect from that is seeing positive changes in my life. I’ve bought a pair of jeans that are a size smaller and bras that are two sizes smaller. But most importantly I feel so much better. I can walk around and play with my kids without feeling awkward and running out of breath. I have so much more energy and want to join in rather than sit on the sidelines and watch everyone else have fun. There’s a long way to go, but I feel like I’m getting my life back. I can’t wait for the new year and the new challenge. To read George’s input on Megan’s journey visit www. fitnessjournal.co.nz/ megans-journey

fitness journal January 2015

Blue Coconut

Lee-Anne Wann

B HAD A BLOW OUT OVER XMAS? WANTING TO GET IN THE BEST SHAPE YOU’VE EVER BEEN IN? No more shoppiNg No more cookiNg No more cleaNiNg

Healthy high protein FRESH pre-made meals to produce maximum MUSCLE GAIN, FAT LOSS and PEAK PERFORMANCE Nutritionist designed and made from scratch by professional chefs, our meals contain locally sourced unprocessed ingredients. They are accurately portioned, vacuum packed and gas flushed and sent directly to you FRESH and stay fresh in your fridge for up to a week

Large range of meaLs to choose from in 2 sizes build your own custom meals

Meals priced from $8.80 each

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fitness journal January 2015

lue Coconut Oil has been used in the Pacific Islands for centuries. Brimming with health benefits, it is odourless and tasteless, and is one cooking oil you can eat by the spoonful – literally. This ‘super-food’ has no additives, contaminants or trans-fats. What makes it extra special is that it’s also cholesterol-free. “Blue Coconut Oil contains medium chain triglycerides (essential fats for good health with a chemical structure that allows the body to digest them easily), making it a great source of energy, says Health and Fitness Consultant and Nutritionist for the Vodafone Warriors Lee-Anne Wann. “Not only is it a great energy booster,” says Lee-Anne, “but Blue Coconut Oil also helps burn fat and curb those late afternoon sugar cravings.” Lee-Anne recommends starting with one teaspoon a day of Blue Coconut Oil and building up to at least two tablespoons a day to rev up the metabolism. As well as cooking with it, add a tablespoon of Blue Coconut Oil to your favourite smoothie recipe and your coffee or green tea to reap the benefits. And, while your smoothie is blitzing away in the blender why not apply it to your skin at the same time? Blue Coconut Oil is anti-bacterial, anti-fungal and hypoallergenic, so as well as eating it, you can use it to moisturise and condition your skin, face and hair. Even your pet’s skin, fur and intestinal health will benefit from adding a spoonful to their daily food. Regular consumption of coconut oil helps mood management and may also support healthy thyroid function, heart health, help build the immune system and, can improve digestion. As coconut oil is a vegetable oil, it is free of the nasty fats, or saturated fats, as no hydrogenation (the process of changing coconut oil into a hydrogenated fat) has been involved in its production. Other healthy uses for coconut oil include: • a homemade toothpaste. Simply combine equal parts coconut oil and baking soda. Sweeten with stevia and flavour it with your favourite essential oil. • a topical protector for wounds such as small scrapes and cuts. • an after-sun lotion to protect and hydrate the skin.

Ginger Cookies (gluten and refined sugar free)

1 cup Brazil nuts 1 cup medjool dates 1Tbs ground ginger 2tsp flaxseed meal 2Tbs Blue Coconut Oil 1/2 cup desiccated coconut Preheat oven to 175 degrees celsius and line a baking tray with baking paper. In a food processor, blend the Brazil nuts, dates, ginger and flaxseed together to create a soft dough. Transfer to a bowl and mix in the Blue Coconut Oil and desiccated coconut with a fork. Roll into small balls and place evenly over the tray, flattening them down to desired shape and size. (They won’t change shape or expand in the oven) Bake for 10 minutes or until golden.

WIN WIN WIN Treat your tastebuds, your health and your body, with Blue Coconut Oil, pure natural coconut oil from the Pacific Islands. Use it in your cooking, on your skin and in your hair. Coconut oil can even be used as a natural deodorant. For more info, check out www.bluecoconut.co.nz We have three double packs up for grabs. To enter, visit www.fitnessjournal.co.nz or email your name, address and contact information to win@fitnessjournal.co.nz with the word Blue Coconut in the subject line. Entries close February 10, 2015. (For terms and conditions see page 3)

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Hamstrings, what and where Hamstring muscles These consist of three muscles in the posterior thigh: Semimembranosus, semitendinosus and biceps femoris.

BY Dr Peter Gendall

e are always hearing comments in the sports news about hamstring injuries, but what are the hamstrings? Where are they? The hamstring muscles are the major muscles in the posterior thigh. Hamstring injuries are one of the most common sporting injuries. Hamstring injuries are commonly seen in sports that involve running, but are also seen in slow speed stretching exercises such as dancing. Acknowledged predisposing factors for hamstring injury are fatigue and previous hamstring injury. Interested observers will note that we see more of these injuries in the last quarter of a rugby match! Efforts to prevent hamstring injury revolve around adequate pre-season strengthening training and warm up stretching programs. Hamstring muscles Three muscles in the posterior thigh. Semimembranosus, semitendinosus and biceps femoris. Hamstring muscles; actions These muscles cross both hip and knee joints and act to help flex (bend) the knee and extend (straighten) the hip. The following illustrations should help you understand where the hamstrings lie, where they are attached and how they work. Remember all muscles work by contracting; all they can do is contract or relax. Often a muscle strain occurs when a muscle contracts to slow down or arrest an abrupt movement, creating a sudden intense strain between a powerful muscle contraction and the leverage of the long bone moving in the opposite direction. An example causing a hamstring strain might be when a leg skids out suddenly in front of a runner on a muddy surface; this causes a sudden stretch which is instantly and forcefully checked by a hamstring contraction, but if the leg movement cannot be stopped the muscle will suffer. www.riverradiology.co.nz

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Left thigh from behind, showing hamstring muscles and tendons.

Hamstring insertions on the tibia . Left Leg.

The thigh bone from behind, to demonstrate where the hamstring muscles are attached.

Muscles of the body, viewed from behind, to place hamstrings in context. fitness journal January 2015

Fuel your body – the right way

When it comes to providing the right fuel for muscles, Hamilton’s Hamish Coulter has got it sussed.

he current national powerlifting champion and veteran bodybuilder has miles of firsthand experience when it comes to painstakingly researching and preparing the right food to fuel the body – right down to the last gram. Hamish is a top level national bodybuilder with several national and regional class titles in his competitive career. He’s is committed, focused and driven and applies these same qualities to his business as well as his sporting career.

Bottom of Form In fact, it was his desire to make life easier for others that led to the creation of his thriving business Muscle Fuel. Hamish admits that he became so frustrated by the lack of options available and the hours spent in his kitchen, that he set up his own business to meet the gap in the market. Muscle Fuel now provides competitive athletes with carefully prepared meals tailored to their competitive requirements. Plus the menu has the tick of approval from local nutritionist Jake Campus, also a competitive bodybuilder. Like everything he does, Hamish has committed to his venture 110 percent, in-

vesting heavily in commercial kitchens and professional chefs. The result is meals aimed at high performance athletes and anyone with an interest in nutrition, prepared from locally sourced ingredients and packaged for convenience. “Less time in the kitchen equals more time training,” he says. “The idea is to make nutrition easier and quicker.” The concept has been a smash hit from the get-go, with a number of high profile athletes on board since the 2013 launch. However he’s also finding increasing interest from health-conscious professionals as well as parents with active children involved in sports. “We understand how busy life can be. Hectic juggling of work, family and training schedules can mean often times the easiest and most convenient food option is often a poor one. “This can negatively affect training performance, fat loss or muscle gain as well as contribute to a whole host of health problems.” Most sportspeople know what good healthy foods they should be eating, but the hassle of getting to the supermarket, weighing out portions, cooking and cleaning is sometimes too much. Muscle Fuel takes the hard work out of mealtimes, letting customers focus on other facets of life. An enormous amount of knowledge and expertise has gone into the menu. Hamish has ulitised the knowledge of one of the top nutritionists in the country and gathered quality advice from top athletes and qualified chefs. Based right here in the heart of Waikato, Muscle Fuel prides itself on using top quality local meat and produce, Meals are cooked in a commercial kitchen, before being vacuum sealed and gas flushed, so they last fresh in the fridge for a week. Recipes include chilli chicken con carne, beef stirfry and brown rice, Thai green curry. Check out the menu online for a list of nutritional information. Customers can choose from a set meal pack or build a custom pack to suit, with customised ingredients and portion sizes. Meals can be picked up or couriered. For more information, visit www.musclefuel.co.nz

WIN WIN WIN Simplify your life and treat your tastebuds to instant nutritious food, with a month’s supply of pre-prepared quality evening meals from Muscle Fuel. The pre-made performance meals are nutritionist approved and available in portion sizes to suit your requirements. That leaves you free to play sport, workout and do all the activities you enjoy, without needing to stress about arriving home and dealing with fatigue before you have time to refuel. Muscle Fuel and Fitness Journal are offering a month’s supply of evening weekday meals (Monday to Friday) for one lucky winner, allowing you more time and flexibility to enjoy the things you love the most. That has to be better for your health, mind and body. To enter, visit www.fitnessjournal.co.nz or email your name, address and contact information to win@fitnessjournal.co.nz with the word Muscle Fuel in the subject line. Entries close February 10, 2015. (For terms and conditions see page 3)

fitness journal January 2015

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Do you suffer from excessive sweating? Do you hate those wet patches under your arms? Do you find yourself having to change shirts often; washing endlessly; going through deodorant brands without any positive results and you are simply tired of this embarrassing problem? These are all situations where a 30-minute treatment with Botulinum toxin can help and the results are truly incredible.

yperhidrosis, or excessive sweating, can be a disabling and embarrassing condition that affects social and occupational activities. Hyperhidrosis or excessive sweating is a condition that affects millions of people around the world. High temperatures or stress can increase perspiration but they are not the cause of hyperhidrosis. Instead, hyperhidrosis may be an inherited trait that stops the body from properly regulating its temperature. Hyperhidrosis appears to be linked to an over activity in one of two parts of the body; the hypothalamus, the area of the brain that maintains body temperature

or the sympathetic nerves that control sweat glands. Primary hyperhidrosis often starts in childhood and tends to be localised to the palms, soles and/or the armpits. The root cause of this category of hyperhidrosis is not known. Secondary hyperhidrosis is due to an underlying medical cause. It can often affect the whole body. Some of the possible causes include diabetes, an overactive thyroid gland, obesity, anxiety, menopause, and heart problems. Having constantly wet skin in the underarm area can also lead to chafing, dermatitis and infection. There are various treatments to assist

with excessive perspiration for example topical antiperspirants including sprays, sticks or underarm roll-ons usually contain an aluminium salt, which helps to reduce sweating and help disguise unpleasant odours. A highly successful procedure that is regularly performed at Tristram Clinic is treating the area with Botulinum toxin. The Botulinum toxin is injected just under the skin targeting the specific sweat glands. The botulinum toxin blocks the release of a chemical that signals the body to perspire in that region. This procedure is a walk in, walk out treatment that consists of small, multiple injections over the affected areas. There

is no downtime, it is safe, easy and very little discomfort during this simple procedure which lasts on average 4-9 months. Socially, emotionally and occupationally the treatment of hyperhidrosis cannot be undervalued. Patients regularly say that this treatment has had a huge positive life changing effect on them and wish they had had this years ago. Make an appointment with one of our Appearance Medicine nurses at Tristram Clinic to find out more. Call today on 07 838-1035 or e-mail us at appts@tristramclinic.co.nz to book a complimentary consultation with Sonya or Stella.

D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC â&#x20AC;&#x153;The lotus flower has been traditionally regarded as a symbol of regeneration, healing and enduring beauty. Make an appointment with one of our highly skilled specialists today and let us help you achieve your health and beauty goals this year... so as the lotus flower, you can blossom too.â&#x20AC;?

Cosmetic & Reconstructive Plastic Surgery

DERMATOLOGISTS

Adult & Paediatric Dermatology

Sarah Hill MBchB, FRACP

Marius Rademaker BM, FRCP, FRACP, DM Amanda Oakley MBChB, FRACP, DipHealInf

VASCULAR SURGEONS

Vascular Surgery & Ultrasound Scanning

David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular)

Appearance Medicine

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS

Cutera Laser Skin Rejuvenation & Re-surfacing

Ahmed Alkadhi MBChB, FRACS (Plastics)

IPL Treatments Beauty Therapy Medical Tattooing

Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS Paul Haggart MBChB MD, BSc, FRCS

Stuart McNicoLL MBChB, FRACS (Plastics) Zachary Moaveni MBChB, FRACS (Plastics) Michael Woodfield MBChB, FRACS (Plastics) Brandon Adams MBChB, FRACS (Plastics)

APPEARANCE MEDICINE Sonya Ferguson App Medicine Nurse RCompN Stella Wilkins App Medicine Nurse RCompN Megan Lyons Laser Therapist Deborah Downey Beauty Therapist

C A L L U S TO D AY F O R YO U R A P P O I N T M E N T p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton

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www.tristramclinic.co.nz

fitness journal January 2015

You don’t have to be great to get started, you have to start to be great.

From Dad’s hives to Mum selling at the local farmers market, it’s all about living sweet. The real sweet. Honey is the Pohio family’s thing. We’ve got bees collecting in the King Country, Coromandel, Waikato and places off the beaten track. Back at home we turn this hard work into heaps of good stuff. From our morning toast to the afternoon cuppa we’re working on making life sweeter. We’ve done the hard yards and we’re excited to pass on what we know. Bees and honey are worth their weight in gold. Manuka binds all our products together. Literally. The proof of the pudding is in the eating. But it’s not pudding it’s honey. From hive to home, source to shelf, and bee to basket. We’re holding onto what’s golden.

_ BOOSTA CELLS

• Mobile Personal Training • Exclusive PT provider - Home of Cycling public gym • Sport Specific Strength and Conditioning • Nutrition analysis and strategies • Small group training

Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition)

Positioning. We want to get every man and his dog into these Boosta Energy Cells, so let’s start drawing comparisons beween high performance energy needs and everyday needs.

M: 027 8443547 E: danielle@fuelnutrition.co.nz

The Cells need to appeal to both a High Performance audience and an Everyday audience.

P: 0800 648 011 W: boosta.co.nz

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DOING SQUATS OR DOING SQUAT.

FOR A BIKE RIDE OR JUST GETTING OUTSIDE.

RUNNING MARATHONS OR RUNNING ERRANDS.

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LIFTING WEIGHTS OR LIFTING PLATES.

BOOSTA | Brand Communication

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online whole foods cooking school A holistic weight loss and body transformation programme.

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hundreds of whole food recipes!

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Deborah Murtagh is a food writer,

Vibrant HealtH Centre 96 Cambridge Road, Hamilton | phone: 07 856 6991 email: helen@vibranthealthcentre.co.nz www.vibranthealthcentre.co.nz

whole foods & weight loss coach, with 20 years clinical experience in natural medicine. Her motto is you are what you eat, think & feel! Her coaching packages and online schools specialise in ketogenic diets for weight loss and health.

Cambridge’s first professional yoga studio – Opening February 2015. The Balance Yoga studio will offer several specialist classes, including Yoga for Athletes Pre-registration is now open for term one courses: • Beginner’s yoga. Seven-week introductory course. Daytime and evening options. Opening special: registration includes your own yoga mat. • Introduction to Pilates. Seven-week course. Daytime classes. • Intermediate Pilates. For continuing students. Register your interest for an intermediate level class. Numbers for these courses are strictly limited. Places will sell out, so register your interest today. Keep up to date with the latest plans online www.facebook.com/balanceyogacambridge www.balanceyoga.co.nz E: sarah@balanceyoga.co.nz M: 027 287 3444. You will find the new Balance Yoga Studio on The Second Floor, 60 Victoria Street, Cambridge.

Herbal Shop & Clinic We provide with herbs, health and wellbeing. • Therapeutic herbal tinctures and tablets • Dried herbs and teas • Nutritional supplements incl. natural protein • Organic natural foods • Natural skin care products • Aromatherapy and massage products • Hair test for food intolerance • Consultation available with medical herbalists

fitness journal January 2015

Quality Products, Professional Advice

2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz

Customised training to suit your lifestyle

Paula Whiteman - Personal Trainer

027 274 8337 bodybasicstrainer@facebook.com www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

industry bio:

Total Rehab Plus

otal Rehab Plus is owned and operated by Greg and Kirsty Dodunski, who are qualified occupational therapists with more than 25 years combined experience.

The world of occupational therapy is very broad and not easily defined. But the general scope of the practice is to assist those with disabilities/illnesses or injuries to be as independent as possible and make the most out of life. “For many life can be tough, with curve balls thrown up that will often knock us off our feet or derail our plans. But with an attitude of “never say can’t” we aim to find solutions to enhance life and give back independence. “We are based in the little town of Morrinsville, but cover the Waikato region. We are passionate about rural health and want to ensure that great services, support and advice are readily available. We have a showroom in Morrinsville but drive throughout the Waikato region to meet with customers/clients and undergo the task of finding solutions to make life that little bit easier. “Independence can be found in many ways, from using different methods of mobility, using adaptive equipment, making changes to how you perform a task, manage stress/ fatigue or feeling safe in your surroundings. With a vast knowledge of disabilities/injuries we are here to help you find ways to cope and have the ability to reach your goals.” Total Rehab Plus is divided into four main areas: Mobility: we have a wide range of mobility options from wheelchairs, walkers to mobility scooters. We spend time talking with you to ensure the right option is consider and also ensure that your functional/cognitive ability is appropriate to ensure safety. We will work with you and your family to give peace of mind and ensure safety in your travels. Adaptive: Over the years many products have been developed to assist those with disabilities to remain independent. This can be anything from a hand rail to easy reach or a bidet. There are so many options available and our trained staff will

spend time talking with you to identify the main issues and then provide a range of options that are cost effective. Often the items will be delivered and set up for you. Ergonomics: In the age of technology we are so well connected to devices. This is the world we live in. However research shows that how we use these devices can cause some problems, from back/neck pain to poor posture, headaches and the list goes on. We can assess your workstation either at home, work or school and offer recommendations and products to help resolve these issues. Our main focus is on prevention and utilising chairs/desks and ergonomic accessories to ensure that you work well and reduce the risk of pain is essential as this improves productivity and cost long term. We have items to trial before you buy.

Work: Workplace safety has been a big topic in the news recently. Many small companies do not have the budgets to employ Health and Safety staff full time. We can assist businesses to assess and make recommendations on any areas that have caused some concern, to aid with preventing injuries/minimising risk, provide education/support on design of workplaces. We can liaise with doctors and other health professionals to manage injuries on your behalf. In addition our therapists are ACC accredited so occupational therapy treatment can be provided to manage injuries on site. We are also part of the Vocational rehabilitation network and can provide worksite assessments and gradual return to work plans. This is an ACC funded programme and we contract through VocHealth NZ for this. Life is for living so finding a solution to allow you to get back out there, enjoy your favourite activities and engaging in work is our goal. Come on in to the showroom or give us a call 07 889 6451 and we can come to you.

Imagine... a total change to your body... feeling less pain and discomford, greater flexability, and better posture... Kee Massage Therapy is owned and operated by Chanta Keesing, a qualified and experienced massage therapist to help you achieve these results. Phone today for an appointment. 9 Blakewell Lane, Dinsdale, Hamilton 3204, New Zealand P 021 499 306 E chanta@keemassage.co.nz www.keemassage.co.nz

‘YOUR ALIGNED ADVANTAGE’

8553060 www.aituz.com

n sports chiropractic n applied kinesiology n n total body modification n kinesio-taping n

1st Floor, 274 Peachgrove Road, Five Cross Roads. Hamilton

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Specialised Chiropractic-Applied Kinesiology Centres linking Structure, Function and Biochemistry for improved Health, Performance, Learning and Behaviour Rototuna Shopping complex 07 8557687 20 Peachgrove Rd Ham East 07 8560205 www.healthperformance.co.nz

fitness journal January 2015

That’s a Wrap Ltd – Hamilton’s boutique dancewear store and costume hire Wanting to start dance, or already taking dance class? Drop into That’s a Wrap and Anthea and the team will be able to look after your dance and costuming needs. That’s a Wrap stocks exclusive brands Bloch, Capezio, Energetiks, Wear Moi, Paul Wright, Plus. You name it That’s a Wrap stocks it including dance shoes, leotards, tights, warmup gear, and accessories. If something isn’t in stock they are happy to order it in for you, come in and have a look. That’s a Wrap have recently expanded to stock more dance wear. Look out for their new look store, and expanded range including jazz, tap, demi pointes, and pointe shoes and coming soon, ballroom. Anthea is enjoying fitting out the students of Hamilton in classwear, something she has more than 20 years’ experience doing. Yes that’s right not only are they dancewear stockists, but also a costume hire business. Working with dance, drama and school students by making and supplying costumes for various school and dance productions for the last 20 years, as well as party hire costumes. So come and check out That’s a Wrap, your one stop shop for dancewear and costume requirements. Look out for the black and white ‘COSTUMES’ sign.

Phone 838 2102 510 Grey Street, Hamilton East. Open Mon to Fri 8:30am to 5:30pm, Saturday 10am to 4pm

Jazz Unlimited Dance Studio Name: Carl Gordon Dance School: Jazz Unlimited Dance Studio What types of dance the school offers: American Jazz and Tap, Classical Ballet, Hip Hop, Contemporary, Acro Dance, Ballroom, Salsa, Argentine Tango What ages are involved in dance: Three years to adult (depending on syllabus)

Health and fitness benefits of dance: Fitness, co-ordination, strength, musicality, confidence, performance skills, and having fun. What equipment you need: Please contact the studio Most common misconception about dance: That it’s too difficult Your top three pieces of advice for people wanting to get involved in dancing: Be patient with yourself, believe in yourself, and enjoy.

Limelight Dance Academy Dance School: Limelight Dance Academy. What types of dance the school offers: Ballet, Pre School, Jazz, Contemporary, Tap, Hip Hop and Adult classes. Ages involved in dance: 3.5 years and up. Health and fitness benefits of dance: Dance is not only fantastic for fitness, co-ordination, poise and posture, but the artistic side of dance also feeds the soul. What equipment you need: There is a uniform for each style of dance.

Most common misconceptions about dance: That is it easy! A great dancer makes it look easy, but there are so many levels. Advice for people wanting to get involved in dancing: Do you research! Don’t just go to the closest school, look for qualified teachers teaching in a good studio space. Enjoy the process of learning - that is the exciting thing about dance, as no matter how experienced you are there is always more to learn, and improvement to be made. Stop thinking about it - Go for it no matter what age you are.

Limelight Dance Academy Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals. For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz

Valerie Lissette School of Dance Name: Valerie Lissette

to adults.

Dance School: The Valerie Lissette School of Dance, Established in 1976.

Health and fitness benefits of dance: Fitness and flexibility and fun! Develops a sense of theatre.

What types of dance the school offers: Boys and girls learn Ballet, Tap, Jazz, Lyrical and Musical Theatre from highly qualified teachers in a fun and encouraging environment. What ages are involved in dance: Classes are available from pre school

Most common misconceptions about dance: That children should be “petite” to learn to dance. We teach all body shapes to be light of foot, have excellent balance and to stand proudly with great deportment and confidence.

Jazz Unlimited rocks! Dance studio . 3 and 4 year all ages and abilities We have classes for ars and up, t and jazz. From 5 ye olds can learn balle Jazz and Tap, can eri cal ballet, Am they can learn classi mporary. Hip Hop and Conte visit us at You are welcome to 9 London St. 16 e, ntr The Dance Ce ercial on site with comm We have 4 studios mirrors. gth en ll-l wa d an , air con, sprung floors

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fitness journal January 2015

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You donâ&#x20AC;&#x2122;t have to wait â&#x20AC;&#x201C; call us for a prompt appointment.

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fitness journal January 2015

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