February 2016 Fitness Journal by Fitness Journal

Fitness Journal

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Waikato Edition | Volume 3: Issue 2 | February 2016

health | performance | wellbeing

What SUP?

The latest water craze

Water babes Swimwear special

Paddle boarding

Yoga

WIN: swimwear, KEEN shoes, Paddle boarding lessons, skincare and more...

Train like a National Champ Advance trained riders have been winning titles every year since 2006. Come experience our specialist MX training and achieve your racing goals.

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O yes please – I’ll have an O SHOT ® Sex has become very topical in today’s society. It is discussed on the radio, television, in the movies, at the office and even in schools. The increased acceptance and open discussion around all things sex has led to an acknowledgement that a healthy sex life is important, with research indicating benefits in mind, body and general wellbeing. But the one place sex isn’t being discussed is in the doctor’s office. Women are less likely to discuss their sex life with their GP, despite the impact it may be having on their relationship with their partner. For years male sexual health has been very topical, including treatment with pills and injectables. On the other hand female sexual health has been a taboo subject. Even in the medical world it was only defined to be a problem if it “causes the woman distress”. Research has revealed that almost 45 percent of women suffer sexual dysfunction such as painful sex, poor lubrication, or inability to orgasm. These women often had normal sexual function before having babies or reaching menopause, with resultant reduced intimacy.

Dr Kirshni Appanna

There is now a revolutionary natural, quick and almost painless non surgical treatment available to women to help rejuvenate the female orgasm system. Developed by Dr Charles Runels, it is called the O SHOT® and is one of many tools used in the treatment of sexual dysfunction. How does the O Shot® work? The O Shot® uses the patient’s own blood platelets (PRP) to activate growth factors, allowing more blood to flow to the organ, enhancing sensitivity and delivering dramatic improvement in sexual function. The PRP is injected in specific areas of the female anatomy. The process of the injection triggers the platelets to release growth factors that then activate the

stem cells located in the treated area, to regenerate and thus become “younger” with improved functional potential. O Shot® has significantly assisted those women who suffer from urinary stress incontinence – those leaks of urine when they cough, laugh or exercise. Within a 60 minute appointment the procedure is complete. Women often enjoy some effects of the O Shot® almost immediately as the growth factors begin to rejuvenate and enhance sexual response. Most women report an increase in sexual response within days and weeks of the treatment, and for some the increase is significant. Others may take three to six months to experience the full effects. Benefits of the O Shot® Although each woman’s experience may differ in some ways, many patients report: • Greater arousal from clitoral stimulation • Younger, smoother skin on the vulva (lips of the vagina) • A tighter vaginal opening • Stronger orgasm • More frequent orgasm • Increased sexual desire • Increased ability to have a vaginal orgasm • Decreased pain for those with

painful intercourse • Increased natural lubrication • Decreased or resolved urinary urge incontinence Jeunesse MedSpa’s, Dr Kirshni Appanna is one the few clinicians in New Zealand certified and trained to treat patients, and is one of the Australasian trainers of the O Shot®. Make February, the month of love, the month to find out more about this life-changing procedure and how you can enjoy being the best you can be sexually. Jeunesse.co.nz

274 Peachgrove Rd, Five-X-Roads, Hamilton 078536677

“ALL AgeS, ALL ABILITIeS, ALL yeAR ROUNd”

BOOK A COURT · Stadium accessible 24/7, all year round · Book online or at stadium · Play casually or become a member · Student and other specials available JOIN A CLUB · 25 clubs to choose from across Waikato · Play in the evening or during the day · Check our “Find a Club” section on our website · Social club competitions between May-September JUNIORS · Junior clubs available across Waikato (check website or contact us) · Coaching programmes and social competitions available for all ages and abilities · Safe supportive environment

fitness journal February 2016

www.waikatobadminton.co.nz www.facebook.com/waikatobadminton Email: office@waikatobadminton.co.nz Phone: 07 856 3049 Mobile: 021 464 229 (TJ) Eastlink Badminton Stadium, 30 Old Farm Road, Hamilton East

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From the editor

WIN WIN WIN

Competition corner

t only seems like yesterday I was packing away Christmas decorations, but 2016 is well and truly underway. January disappeared in a blink and the entire month seemed to be one muggy sweltering day after another – perfect for anyone wanting to do water sports, not so lovely for other activities in the searing heat. This month we have a strong focus on water sports, from stand up paddle boarding to yoga paddle boarding, kayaking and surfing. Personally, I’ve been enjoying some refreshing time in various Hamilton swimming pools. It’s great to see such a variety of ages churning up and down the lanes training (from pre-teens to one lovely gent in his late 80s). It’s always a fascinating place to meet people and quite amazing the friendships made while swapping information during a breather at the end of the swim lane. If you’re keen to get in the water this summer, we’ve got a fantastic line-up of swimwear to win inside – no excuse of old

Tog up: Look good, swim fast Be a water babe this summer with stylish togs from Amanzi swimwear. shabby togs any longer! February is also great time to continue the goals you set in January. If you’re looking for a goal to train towards, there are some exciting events coming up, for all fitness from the elite athlete to the absolute beginner, including The Generator, Paddle for Hope, Hamilton Half Marathon, Waikato Badminton International, Maadi Cup, Piako Triathlon ... the list goes on. Whatever your passion, find a future event, mark it on your calendar and make it your focal point.

FitnessJournal

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Waikato Edition VolumE 3: issuE 2 February 2016

Lisa Potter Editor

hEalth | pErform ancE | WEllbEin g

What SUP?

Water babes Swim

The latest water craze

The Amanzi one piece is the perfect all-purpose training swimsuit, with thin shoulder straps, a wide open back and a medium leg cut for maximum comfort. Amanzi (a-marn-zee) means water in Zulu. The entire range is chlorine resistant and built to last, in a range of eyecatching designs and fabric. (amanziswimwear.com) Thanks to Amanzi, we have FIVE pairs of women’s swimwear as a prize, in a range of styles. To enter, email your name, address and tog size (from Girls' 6-Women's 14) to win@fitnessjournal.co.nz with AMANZI in the subject line or enter at fitnessjournal.co.nz Entries close March 18, 2016

wear special

Paddle boarding

Find us on facebook:

www.facebook.com/fitnessjournalwaikato

Yoga

WIN:

Train like a Natio nal Champ

Advance trained riders have been winning since 2006. Come experience our specialisttitles every year and achieve your MX training racing goals.

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COVER photo: 123rf.com

FitnessJournal health | performance | wellbeing

The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 821 5777 E: carolyn@wbn.co.nz Advertising account manager Danelle Murphy P: (07) 838 1333 M: 027 600 4090 E: danelle@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz

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Or happy reading our online edition? Then subscribe to the free e-edition of Fitness Journal and you’ll be emailed a link to our online edition each month. Visit www.fitnessjournal.co.nz/subscribe

Electronic forwarding

Get fit with Fitsup Discover the adventurous world of water sports fun with a fantastic Fitsup Waikato concession for three weeks of Fitsup fun, for you and a friend.

Learn stand up paddle boarding basics, strengthen your body and get fit all at the same time. Fitsup Waikato offers one hour stand up paddle boarding sessions running in Cambridge (Lake Karapiro) and Hamilton (Waikato River), perfect for all experience levels. (For more information, check out Fitsup Waikato on Facebook) To enter, email your name and contact information to win@fitnessjournal.co.nz with Fitsup in the subject line or enter at fitnessjournal.co.nz Entries close March 18, 2016

Editorial (News releases/photos/letters): Production (Advertising copy/proofs): lisa@fitnessjournal.co.nz production@wbn.co.nz 12 Mill Street, Hamilton PO Box 1425, Hamilton 3240. Phone: (07) 838 1333

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WaikatoBusiness P U B L IC AT I O N S

Competition Terms and Conditions: 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.

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fitness journal February 2016

Flirty fun

Embrace your curves and get flirty in this utterly feminine swimwear from Funkita. (funkita.com)

Skin saviour

Summer so far has been hot, hot, hot and this Manuka Doctor CC Cream is our skin saviour; it is both a sunscreen (SPF20) and a foundation. (manukadr.co.nz)

Feeling blue?

#loveit

Treat yourself to this piece of happiness; the Starboard Blue Carbon Blend paddle board. The ultimate for easy entry into surfing and flat-water cruising, if you’re just getting into SUP, rest assured this board will stay in your quiver for years to come. Star-board-sup.com

These are a few of our favourite things... Get graphic

Release your inner funky with this graphic design Nike sports top and splatter pattern short. Be brave and daring when it comes to your athletic wear. Nike.com

Be a Rainbow

Author Amelia Freer shares anecdotes throughout Cook. Nourish.Glow. Our favourite: 'Be a rainbow. You are what you eat.' We’re a little addicted to this book right now and it’s a great way to start the year. Packed with more than 100 recipes and plenty of food knowledge. Penguin.co.nz

Summer sounds

Enjoy music wherever you venture this summer – even underwater (to a 1m depth). This waterproof Polk Bluetooth speaker is cute as a tadpole, dust and shock proof and has a flexible tail which attaches to almost anything. Polkboom.com

Sleekly stylish

At long last, performance and style in a mega stylish package. We’re quietly buzzing about this Canon PowerShot G9 X and love the look as much as the impressive technology within. Canon.com.au

Summer glow

When it comes to summer makeup, the heat can create a disaster of clown like proportions. Enjoy flawless, natural makeup with the Osmosis Colour range of mineral makeup. It nourishes and protects skin, while enhancing your natural beauty. Available from Jeunesse (jeunesse.co.nz)

Keen to explore? There’s nothing quite like exploring New Zealand’s great outdoors – the only thing better is doing it in style and comfort. Meet UNEEK, the innovative new open air footwear from KEEN. Ditching traditional machinery, glues, and conventional materials in place of a simple two-cord construction (the result of more than three years of R&D), KEEN UNEEK Open Air Footwear compliments the natural shape of the foot, providing a balance of superior feel, movement, and comfort. The soft, free-moving, water-repellant two-cord construction provides custom happiness for your feet, while a high-traction rubber outsole provides superior grip on slick surfaces. With no welding or stitching, KEEN UNEEK effortlessly moves with your feet so it feels like you’re wearing nothing but air. To view the range, visit keenfootwear.co.nz

Circle of Love

When is a towel not a towel? When it’s a circle of love. We’re enamoured of these circular beach towels from The Beach People – the ultimate beach blanket, snuggle rug and perhaps the very perfect Valentine’s Day gift? thebeachpeople.com.au

Secret Garden

If you’re a fan of the adult colouring in phenomenon, you’ll love this Amanzi Secret Garden design twice as much as anyone else. It’s wickedly vibrant and fun. Amanziswimwear.com

N I W N I W N I W Enter to win one of two pairs of Keen Uneek footwear – we have one pair of men’s and one pair of women’s to be won (colour will depend on stock levels). To enter, email your name, address and shoe size, with Keen Uneek in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close March 18, 2016

fitness journal February 2016

Explore SUP yoga Whether or not you are already a yoga practitioner, getting out on a paddle board to practise yoga will give you a fun challenge and the opportunity to explore yoga from a new perspective.

Yoga for athletes

t’s no surprise to me at all that the recent popularity of stand-up paddleboards (SUPs) has led to the rise of SUP yoga – it was pretty much inevitable. After all, what’s not to relish about not just doing yoga, but doing it in our beautiful outdoors, under sunny skies and on the water? Doing yoga on a floating board is a whole different experience from on a safe, non-moving mat. What we usually take for granted, simply standing and moving without losing balance, is no longer a given. This in itself gives us a challenge, and is part of the attraction of SUP yoga. Anyone can have a go at SUP yoga, and there are plenty of reasons to do so.

Athletic benefits

For athletes, SUP yoga is a great cross-training opportunity that will particularly help you with balance, core stability, proprioception and full body awareness. Simply put: if you need to improve your core stability – get on a SUP and do yoga. When you start practising even basic yoga poses on a SUP, you’ll find that your every move is amplified and you need to move with careful control and very good balance to keep from ending up in the drink. Poses such as standing lunges require balance not just from back to front, but from side to side and top to bottom. Each movement in one direction requires some form of counter-action or control to maintain balance. SUP yoga will definitely help you develop greater stability and strength, not just in your core, but through your

fitness journal February 2016

ankles, knees, hips and whole body. The unstable nature of your ‘floating mat’ will bring much greater awareness to every part of your body in a pose. For example, in standing poses it becomes more apparent where you are placing pressure through your feet; and for poses with arms extended you’ll be more aware of each arm’s particular alignment and how this affects your balance. These are useful benefits for all of us, but are particularly relevant to athletes as it brings a greater focus on the mind-body connection. In addition to tuning in to your body while in each pose, SUP yoga will also make you think about how you transition from one pose to the next. In regular yoga classes students can easily overlook the detail of transitioning between poses, but on a SUP you are forced to be aware of what you are doing in these important ‘spaces’.

Explore your breath

Breathing is a central aspect of yoga. We aim to remain aware of each and every breath. SUP yoga is a good opportunity to explore what role your breath has in helping you find a balance between stability, strength, stretching and ease in each pose. If you are doing SUP yoga regularly, try spending one session with particular focus

on how you use your breath – this can be insightful and useful to your practise.

Feel the fear and do it anyway

SUP yoga is fun, and for most it’s going to be especially challenging at first. Knowing, even just in the back of your mind, that attempting even simple poses can result in an unplanned swim may add just a little bit of trepidation. So the challenge is to balance caution with confidence. Embrace SUP yoga as a chance to play and be adventurous, and don’t take yourself too seriously. The worst that can happen is that you’ll get wet – and hopefully you can laugh at yourself when you do. Another goal of yoga is to shed the ego, and SUP yoga can be a great way to help us do this and practise humility. When you do master a pose or new move you’ll be rewarded with a great sense of achievement. It always feel s good to accomplish a new skill.

Connecting with nature

Yoga practise is designed to help us let go of our thoughts and worries, to be present in every moment and to relax. The beauty of SUP yoga here in the Waikato region is that it gives us the opportunity to enjoy yoga in some truly beautiful and inspir-

BY sarah macdonald Sarah MacDonald is a professional yoga teacher and New Zealand’s only officially certified Yoga for Athletes instructor. She recently opened Balance Yoga Studio in Cambridge where she is committed to helping people of all ages discover the benefits of yoga. She specialises in working with athletes of all levels from any sport, and can tailor yoga sessions to complement any athlete’s training regime. www.balanceyoga.co.nz

ing settings, surrounded by nature and lulled by the gentle movement of the water beneath our board. End each session with a five minute savasana (relaxation), and your SUP yoga session will help clear your mind and feel reconnected with your ‘self’ and nature.

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Practical tips to prepare for SUP yoga

N I W N I W N I W

Pick your spot wisely. Consider wind, tides, currents, boat traffic and other hazards on, in, under and around the water. Consider anchoring the board if you are at risk of floating away from your position. Tether the paddle to your board – to the front or back, where it won’t be in the way and you won’t land on it if you fall off. Use a leg rope if there is a risk of becoming separated from you board. Remember to be sun smart out there – slip, slop, slap and wrap!

The Waikato Inside & Out Wellbeing Workshop: SUP * YOGA * NUTRITION Come play, explore and learn at the Inside & Out Wellbeing Workshop on Sunday February 21 at Lake Karapiro and Cambridge. This unique indoor and outdoor event combines a fun SUP yoga session on Lake Karapiro, nutritional guidance with clean eating tips for energy and performance, and mindful yoga in Cambridge’s serene Balance Yoga studio. You’ll explore what it means to move, connect with and fuel your body and mind from the inside out. Christina McGrath of Swell Fit Living and Sarah MacDonald of Balance Yoga Cambridge are hosting

this one-off workshop. Numbers are strictly limited. (For more information, visit balanceyoga.co.nz) Enter the draw to win a place on the Inside & Out Wellbeing Workshop. You need to be available on the date (Sunday February 21) to attend in Cambridge. To enter, email your name and contact phone number to win@fitnessjournal.co.nz with Wellbeing Workshop in the subject line, or enter at fitnessjournal.co.nz Entries close on February 16 2016 and the winner will be notified the same day.

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fitness journal February 2016

hoebe Clark grew up surrounded by water and water sports, so it is little surprise that life has come full circle and she has created a business around her passion. With her family home on the banks of Lake Karapiro, her dad Richard, boasting a lifetime involvement in multisport paddling (including competing in 10 Coast to Coast events), and the fact the family business is Boatshed Kayaks – it’s fair to say that Phoebe has the ideal pedigree to forge her own way in the world of water sports and business. Her chosen sport at school was rowing, and even then she spent more time on the water than most of her St Peter’s team mates. “The rowing sheds are literally straight across the water from home, so instead of driving all the way around the lake to training, I used to just kayak across and I was there,” she recalls. Phoebe’s link with the school remains, but these days she is sharing her skills with students, helping run team building days on the water with kayaks and paddle boards.

Early days

What SUP? BY Lisa Potter Stand up paddle boarding has emerged as one of the hottest new water sports, and it’s perfect for everyone from competitive athletes to those looking for a family or recreational activity to enjoy. Fitness Journal chats with paddleboard enthusiast and instructor Phoebe Clark about what makes paddle boarding so appealing...

fitness journal February 2016

As a family, Phoebe and her two sisters Rebecca and Maddy, grew up involved in sports from a young age. Starting out with the Weetbix Triathlon series, the girls went on to participate in various events and under dad’s influence, kayaking was an everyday part of life. Richard Clark is pretty much a household name in the world of kayaking, so the girls have seen much of New Zealand from the shore and on the water. These days the two older sisters are involved in farming in Hawke’s Bay and Reperoa, while Phoebe, the youngest (24) has returned home to the shores she grew up on. The Karapiro property, which was originally the family dairy farm, has since been subdivided, but years spent exploring the local waterways have paid off. Richard and Phoebe now take guided tours to nearby waterfalls and glow worm canyons. “We started off hiring out kayaks just from home. We’d pop down to the water and show people around – and demand saw it grow from there.” Enter The Boatshed, an impressive building designed to take advantage of the site overlooking Lake Karapiro. The Boatshed was the family business for more than a decade before Richard sold it to focus on Boatshed Kayaks, which allowed him to spend more time on the water, teaching people skills from basic kayaking to wing paddle lessons and multisport introduction.

For the love of paddle boarding

In the meantime Phoebe headed off to work in Australia where she quickly became a paddleboard enthusiast, while Richard spent six months sailing to Tonga, where the paddle board surprisingly became his favourite toy, even more than his beloved kayak. “I’ve gone from taking the kayaks everywhere, to now just throwing a paddle board in the boat or car,” he says. “They’re so versatile; I paddled around Tonga on one and became hooked on the sport. “It’s an easy way to explore too as you can go in shallow water – we’ve discovered some great spots we probably wouldn’t have come across otherwise.” As organisers of the Cambridge to Hamilton Paddle Race, Richard and Phoebe have seen a huge increase in the number of people entering on paddle boards. “The popularity of paddle boarding is growing really fast. It doubles every year,” says Phoebe. “It’s a great event and open to serious as well as recreational paddlers on everything from kayaks and paddle boards to wakas.

Fresh business focus

Phoebe reckons the sport of SUP has a huge future – with something to offer elite athletes through to those wanting a fun family recreational sport. To this end, she has started her own business, Fitsup Waikato, taking group sessions on Lake Karapiro and the Waikato River. “It’s a great all over body workout, while having fun and exploring the waterways,” she says. “The other plus is that if you learn the right technique to start with, the skill level progression happens pretty quickly – and that’s always rewarding. “It has taken off hugely. Paddle boarding seems to be the new thing with everyone keen to give it a go, and once they try it, they generally love it. “I think people are surprised to learn how important the right technique is though,” says Phoebe. “We usually start first-timers off with a 15-minute lesson. Then they’ve basically got the hang of it and can have a play, but what they don’t realise is that they’re working a lot of muscle groups. “You use your entire body when you do it properly.” Phoebe’s Fitsup sessions focus on providing a fitness workout within an hour class, held mid-week on both Lake Karapiro and the Waikato River. “It’s mostly females who have not really done anything like this before, so we start off with some land-based strengthening and then jump on the boards and go for a paddle and do some www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Catch the wave of knowledge Internationally renowned surfer, artist, scientist and explorer Dr Easkey Britton is sharing her experiences as a big wave surfer with a Hamilton audience this month. The co-founder of the #SurfSocialGood hashtag summit and the Fair Surf platform will speak at a free public lecture at the Gallagher Academy of Performing Arts on February 15.

Fitsup fans enjoying Waikato River workouts. We also have more experienced paddle boarders who love the constant challenge the sport provides.” The Waikato river session is best suited to those who have already mastered the basics on the flat water of the lake, as it can be a little bit trickier starting out on water with a current like the river. “It’s like any sport. If you get the technique right at the beginning, it’s so much easier to progress, rather than having to undo bad technique. “It’s an overall body workout. There’s heaps of core involved with it and we do some exercises with the paddles – it’s a full body cardio. The best thing though is that you’re having fun, so you don’t really notice that you’re exercising and working your body at the same time.” Richard adds in the fact that paddle boarding is a natural strengthener for knees and ankles. It’s ideal for anyone wanting to improve knee or ankle stability as it develops the muscles.”

Taking the plunge

With more than two decades spent as a solid kayak advocate, Richard admits to initially being ‘a bit dubious’ about paddle boarding. “But when you actually do it, it’s fantastic. There’s so much more to it than you’d think. The good thing for me is that you see so much more, you’re standing up so everything is more visible. It’s hard to explain but it’s a different viewpoint from being in a kayak.

“We went to the Catlins a few years ago and took paddle boards which we used in the surf, on rivers and estuaries.” Having taught kayaking for so long, Richard says teaching paddle boarding is basically transferring the same skills. “The basics are the same; you’re grabbing the water and leveraging yourself forward. Waka ama, kayaking, paddle boarding, they’re all similar, they’re all a paddling sport.”

Keeping it in the family

Working together on a daily basis poses no problems for this father daughter duo. “Phoebe grew up working in the business and helping out and now she’s making her own mark on the business,” says Richard. “She’s stepped in and done such a great job. It’s pretty physical too, a lot of loading boats and paddle boards, as well as the high level of organisation required with groups and individuals.” Given the family involvement in the sport of rowing, it’s not unusual to see some of New Zealand’s best rowers kayaking and paddle boarding alongside Richard and Phoebe. “A few of the rowers have done the Coast to Coast as well and I’ve trained athletes like Mahe Drysdale, Carl Meyer and Joseph Sullivan – we’ve all done the Coast to Coast together.” Mahe’s wife Juliette Drysdale has become a keen paddle boarder and there are quite a few athletes who use paddle boarding and kayaking as a form of cross training. “It combines really well with the skills they already have.”

Future planning

Phoebe Clark “It’s easy to step down from a yacht onto a paddleboard too, it’s way easier than getting into a kayak. The places you can go with it are fantastic. It does have similarities to kayaking, but there’s a lot of differences which make it special. “You can access places that you just wouldn’t get to otherwise. We have lovely waterfalls just up the lake that are amazing to paddle board under. But it’s versatile enough that you can have an inflatable paddle board in your car and take it with you.

While Phoebe handles the increasing numbers of athletes and families flocking to have a go at paddle boarding, Richard is kept equally busy with busloads of visitors pouring in to experience evening kayak trips to the nearby glow worm canyon. “It’s pretty spectacular,” he admits, “and even though we’ve been there hundreds of times, we never fail to appreciate it. “The kids and I grew up on the water here, water skiing before we got into kayaking and paddle boarding. Many of these spots like the glow worm canyon and waterfalls are only accessible by kayak and paddle board. That’s what makes them so special. “It’s an experience and journey to remember, as well as incorporating kayaking and paddle boarding.” Phoebe sums the experience up nicely: “We just want to see people out enjoying the gorgeous Waikato water opportunities, having fun and potentially learning a new sport and taking it to a competitive level if they wish.”

reland’s five-times national surfing champion, Easkey learned to surf when she was four years old and her life has revolved around surfing ever since. “I’ll be speaking about my own lifelong relationship with the sea and how that has influenced what I do,” she says. “Surfing helps me understand the meaning of connection. It demands a letting go of expectations and requires our total presence in the moment so that we begin to take notice of our surroundings. “I believe the ocean has tremendous potential to dissolve barriers we put up within ourselves and the world outside, and the boundaries formed by culture, politics, society, as well as sometimes creating new ones. I’ll be sharing some examples from my own direct experience of witnessing this in action in places such as Iran and Papua New Guinea with the non-profit Waves of Freedom.” Titled ‘Blue Spaces: being in, on, with the sea’; the free lecture is run by the University of Waikato’s Sport and Leisure department and will explore human relationships with the sea. Dr Kimberley Peters will provide insights into how the sea intertwines with New Zealand’s social and cultural life; and Hoturoa Kerr will delve into how ancestral knowledge and wisdom helps to bring context into the everyday journeys of rangatahi (youth). A University of Waikato panel discussion will include Dr Belinda Wheaton and Drs Rebecca Olive, lisahunter, Mike Brown and Ed Atkin. Dr lisahunter, senior lecturer and one of the event organisers, says the evening brings together local and international research in the South Pacific. Importantly, she says, the University of Waikato is at the forefront of this research. “Here at this university alone we have a range of scholars working on sea-associated research: Dr Hemi Whaanga on waka navigation, Drs Belinda Wheaton and Holly Thorpe on surfing and the Olympics, Dr Rebecca Olive on local surfing relationships, Dr Mike Brown on seascapes and sailing, Ed Atkin on surf break management, a visiting professor Dr Barbara Humberstone on seascapes and windsurfing, and I’ve had a number of summer scholarship students work-

ing on surfing and coaching, religion, websites, and surfer experiences.” The ‘Blue Spaces: being in, on, with the sea’ free public lecture is on Monday, February 15, 5.30-7pm, at the Gallagher Academy of Performing Arts, University of Waikato, Hamilton. Following the surfing theme, UoW leading researchers and international researchers will also speak at the ‘+Surf for Social Good’ Community Day in Raglan. Hosted at Solscape on February 12, the day is open to members of the public who are interested in surfing culture. “The day will appeal to anyone interested in thinking critically about contemporary surfing culture and media, as well as for those who want to connect with other like-minded people,” says organiser Dr Belinda Wheaton. “You definitely don’t need to be a pro-surfer. We will discuss issues like the surfing media, and how surfing can be made into a more inclusive community. Are surfers environmental warriors or are we inconsiderate consumers? What can be gained by networking and collective action? How is New Zealand’s surf culture and experience unique? “While there will be some really interesting people talking from the surfing industry and media from New Zealand and further afield, there will also be lots of opportunities to talk and to get involved in discussion and debate,” she says. For more information, visit facebook. com/EducationWaikato/events

Theboatshed.net.nz

fitness journal February 2016

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Photo by Aaron Pierce

Stand-up paddle boarding, or SUPing, is becoming hugely popular among all ages. The sport provides a total body workout while requiring balance, strengthening the legs, core and upper body. Master SUPing this summer by trying these moves in the gym to improve balance, coordination, and full-body strength. As usual, ensure you perform a thorough warm-up before these exercises.

Get ready to SUP

Bosu or swiss ball split squat Assume a split stance position as shown with rear toes on the Bosu or swiss ball. Shift your body weight slightly forward onto your front leg and lean the trunk forward while maintaining a straight lower back. Keeping the back heel ‘up’ as you lower your body down, bend front and back knees as shown, keep the front knee over the mid and rear foot. Stand up pushing through the front thigh. If you are a beginner, perform this with the rear foot on a stable surface and master lunges before moving to the rear leg elevated. Perform 3 x 10 each leg.

Kneeling swiss ball

BY Kristina Jessup

overhead tricep extension

Bosu squat Stand on the flat side of the Bosu with feet shoulder-width apart. Assume an upright position with arms out front, lower your body into a squat maintaining lower body control and try to keep the Bosu as stable as possible. Push through the feet to stand up, ensure that feet stay planted on the surface. Squeeze the butt and thighs as you stand. If you don’t have a Bosu, perform the squat on a flat surface or in sand if on the beach. Perform 3 x 10 – 15 repetitions.

This is an advanced exercise to combine core and overhead tricep strength. Ensure you are able to kneel safely on the swiss ball first, in addition to having the correct form in performing an overhead tricep extension. Then combine these two movements. Kneel on the ball and engage the inner thighs, glutes and core. Perform as pictured with one arm outstretched while the other is straightening the elbow, moving the dumbbell above the head and slowly lowering back to the starting position. Perform 3 x 12 – 15 repetitions.

Standing lat pull down Stand with your feet hip width apart and assume a mini-squat position. Maintain a neutral or flat spine and begin with arms outstretched. Keep feet planted on the ground as you pull the bar into your collarbone. Try to keep the lower body as still as possible as you engage the butt, thighs and core as you move the arms. Perform 3 x 15 repetitions.

A specialist in exercise rehabilitation and chronic disease management, Kristina Jessup is a sport and rehab consultant at UniRec and uses “exercise as medicine”. Trained to provide carefully tailored exercise programmes for people from all walks of life and particularly those who may have struggled with exercise in the past; have particular limitations which prevent them from exercising, or those who simply don’t know where to start, Kristina has a wealth of experience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation.

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fitness journal February 2016

In praise of the kayak As one of the sit-on-your butt sports which New Zealand seems to be so good at, kayaking rates up there with rowing, cycling and equestrian, as one of our most successful sports on the global stage. In fact the record for the Kiwi with the most Olympic medals remains with a kayaker; Ian Ferguson.

n 1984 at the Los Angeles Olympics, Ian and his team mates were as dominant as it gets in sport and the legacy of their success must quietly hang over the current crop of paddlers. Smart bet is they’re using it as a motivator. A women’s K4 crew boat recently made New Zealand sporting history in qualifying for the Rio Olympic Games, and you must have been living under a rock not to recognise that one of the glowing hopes for Olympic gold sits with the formidable Lisa Carrington in the K1. It would also be remiss

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fitness journal February 2016

BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz

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not to mention the tough nut counterparts in the less flat water version – Rio will be Luuka Jones’ third crack at Olympic glory rushing down a man-made slalom course on rapids. According to a Sport NZ survey into sport and active recreation, kayaking ranks inside the top 13 most popular sports (beaten to the post by hunting and netball for men and women respectively). Given, this type of kayaking is most likely in a semi flat bottomed plastic version big enough to carry your coffee plunger and creamed rice in the hold. However the agelessness of kayaking and its appeal as a family activity are the likely contributors to this heartening statistic. Like cycling, the various versions; flat water racing, white-water, canoe slalom, sea kayaking, and one, two or four person versions add to its accessibility. In Waikato, as well as boasting the Canoe Racing NZ high performance athletes who live and train here, the successful Karapiro Kayak racing club trains out of a clubhouse adjacent to the High Performance Rowing Centre. What started as a humble group of like-minded paddlers enjoying a Sunday morning jaunt which ended at the Boatshed café with brunch, has now grown into a local sports club boasting around 35 members. “It is a good mix of family and individual members. The family members tend to attend more often, and we have more active young (U16) members than adults,” says

club lynchpin Imelda Marnane. “If you fancy giving kayaking a go there are some very enthusiastic and well organised coaches here to help”. The Karapiro kayak racing club can be found at kkrc.squarespace.com White water kayaking and kayak/canoe slalom are two very different prospects. The white water kayaking version is a recreational sport albeit incredibly athletic and gutsy - the you versus Huka Falls kind of idea - while kayak/canoe slalom (formerly known as white water slalom) is an Olympic sport also not for the faint hearted. It involves negotiating 25 slalom gates within 300m of churning and monumentally fast water without missing a gate, which by the way, could be upstream or downstream, all inside 90-110 seconds. Sea kayaking has its own national body in NZ (www.kask.org.nz) where you can find a club, find plans on how to build your own sea kayak and illustrated instructions on how to rescue another kayaker. Pretty useful all round then. And if you’ve never kayaked the Abel Tasman National Park you haven’t lived. So for a sport which provides opportunities for all levels, intensities, ages and abilities, it would have to be said that kayaking ticks its fair share of boxes. The National Canoe Racing championships are being held on the last weekend of February at Lake Karapiro. If you have ever wanted to see grassroots sport at its best with some Olympic level athletes thrown in the mix, then this is it. Only the flat water version though unfortunately; apparently the river on the other side of the dam is ripe for a white water course though…

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Keeping up with Kim

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LEWIS JONES

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$5.00 goes towards

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3 PACK VITAMIN B-6

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WHAT IS GO FAST? The Natural Choice of Pure Energy. · NO refined sugars. · NO preservatives. · NO artificial colours. · NO artificial sweeteners.

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Go Fast Energy drink is made using non refined sugars (honey) and has a blend of ingredients that are designed to fuel your body naturally. This is dramatically different than other energy, sport drinks and performance products on the market. Go Fast Energy drink is not limited to any type of sport or lifestyle. Used by gardening grannies to gym giants, anyone who wants to fuel their body without buzz or processed sugar crash will benefit from consumption. Go Fast is a fuel and not designed for hydration. If you are thirsty.... DRINK WATER . Try 250ml Go Fast mixed with 500ml water. A great way to hydrate and energize for the demands of daily living.

Contains Caffeine We do not recommend use if you are pregnant, lactating or are caffeine intolerant.

Go Fast NZ 2015 Ltd is pleased to be associated with a large number of NZ’s leading athletes. Go Fast NZ does not pay any athletes to endorse its brand or products, so if you see our logo on an athlete or our can in their hand you can be confident in knowing it is their choice of product based upon performance alone.

GUARANA

Kim Parker

Lewis Jones - Fundraiser 3 Pack Lewis first rode a mountain bike at the age of two and half. He started riding competitively at 14 years, and at his first event placed 2nd. He will be competing against international riders at both Farm Jam Winton in February and the Queenstown Mountain Bike festival in March. Lewis will attend the Colorado USA MTB festival later this year competing in the Slope style event. Go Fast has been a part of his training regime for the last five years.

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• Trip reporting – we let people know where we are going, and when we will be back. Just in case something goes amiss and we can’t raise the alarm ourselves, someone else could do it for us.

GINSENG

• Leash – the leash keeps the board with you for your trip. Wearing the leash at your knee means if you need to, you can take it off quickly. It’s really important to have a quick release leash on the river. With the current, there’s a chance that you could become tangled with a rock or log, the current will keep you going and potentially hold you under, therefore, a quick release leash is a must.

TAURINE

• Communications – we carried cell phones in a dry bag for our adventure.

GINKO BILOBA

• A lifejacket – a comfortable, well fitting lifejacket is a must, if you end up in the water it will help keep you afloat, it’s also a legal requirement.

Fundraising for:

aving been on the stand up paddle board a few times, and always being ready to put my hand up for an adventure, I was to say the least, pretty excited to have been offered the opportunity to try out stand up paddle (or SUP) between the Narrows and Grantham Street. Many comment on and it is true; Waikato River is a hidden, underutilised gem. It is spectacularly beautiful. However it is not until you are on it that you realise just how powerful and majestic it is. My comrade at arms Kirsty Woolsey and I headed out with Justine Quarrell and Keith Jarmey from Raglan SUP Paddleboarding (these guys are freshly offering this trip – check out raglansupboarding.co.nz) In fairness I was feeling a little nervous about paddling through the eddies and whirlies the river offers, but in the end managed to only wet the feet. Seeing the river from this vantage point and at this speed is choice. It’s chilled out

and pretty darn beautiful. With the current of the river pushing you along, there’s not too much fitness needed. As with any paddle boarding, we were well equipped with the basics:

Not designed for children.

BY Kim Parker

Go Fast is a brand that is becoming more and more recognised and respected in New Zealand. We are Kiwi owned and operated, committed to providing a healthy energy drink to the New Zealand consumer, as well as supporting active and aware individuals to reach their goals. Go Fast NZ 2015 Ltd business plan acknowledges the expense of sporting participation. In light of that; A fund raising process that gives maximum profit and authentication to the seller was created that returns 50% on every sale.Individually designed packaging caters for solo sports, teams, sports clubs and community groups. Go Fast! supports professional and amateur athletes, for any sport, lifestyle and age. Better ingredients Go Fast! Energy Drink is the premium energy drink on the market – with better flavour, more active ingredients, lower sodium with unprocessed sugars, and no preservatives! Better Taste Go Fast also has a great taste. It’s lightly carbonated, refreshing and flavoured with Honey instead of high fructose corn syrup. Honey, unlike refined sugar, does not rush on the system but offers a controlled release when required by the body. Go Fast! is a fuel and not designed for hydration, if you are thirsty... Drink water.

HONEY

When it comes to exploring Waikato, Kim Parker spends every spare moment either tramping or cycling various tracks – so when the offer came to explore the Waikato River from a different perspective, she jumped at the opportunity.

250ml of Go Fast is a dose of fuel for an ADULT for up to 6 hours. We recommend that, for general use, only one can per day is required.

Distributed by Go Fast NZ 2015 Ltd, 274 Kay Rd Hamilton NZ Under authority of Go Fast Sports and Beverage Co Denver Colorado USA

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While many motorcycle racers hang up their boots and helmet when they reach their mid-40s, multi-time, former national superbike champion Tony Rees continues to show that close to 50 he's a force to be reckoned with.

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WHAT IS GO FAST? The Natural Choice of Pure Energy. · NO refined sugars. · NO preservatives. · NO artificial colours. · NO artificial sweeteners.

Photo credit. Doug Cornes Photography

L to R: Damon Rees, Tony Rees, Mitchell Rees

• 2015 Suzuki Series Hampton Downs, Mansfield & Whanganui Cemetery circuit

• 2016 Paeroa street race

• 2016 NZ Superbike Championships Christchurch, Invercargill & Timaru Final round Hampton Downs

Contact Bill Dippie bill@gofast.co.nz 027 263 3322

Support for:

HONEY

Not designed for children. Contains Caffeine We do not recommend use if you are pregnant, lactating or are caffeine intolerant.

SUPPORTER

Tony Rees started racing in 1986 and has built up a Go Fast reputation.

3 PACK

$5.00 goes towards

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Tony Rees - Supporter 3 Pack

Honda Rider Insurance superbike team is a family of racers. Team Rees have enjoyed the benefits of Go Fast for the past three years.

250ml of Go Fast is a dose of fuel for an ADULT for up to 6 hours. We recommend that, for general use, only one can per day is required.

Distributed by Go Fast NZ 2015 Ltd, 274 Kay Rd Hamilton NZ Under authority of Go Fast Sports and Beverage Co Denver Colorado USA

HOW TO GET YOUR OWN 3 PACK.

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CONTACT US To enter, email your name and contact information to win@fitnessjournal.co.nz with Phone Pouch in the subject line or enter at fitnessjournal.co.nz Entries close March 18.

Email: sales@gofast.co.nz Phone: 0800 GOFAST (0800 463 278) Visit us on Facebook www.facebook.com/Go-Fast-NZ-2015-Ltd-196016863762528

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If you’re keen on water sports and the great NZ outdoors, then this waterproof phone pouch by Wilco is just what the safety officer ordered. Offering waterproof protection for mobile phones, handheld GPS, car alarm remotes, it means you can have your phone with you, and keep it protected, while out on the water. Thanks to harbourmaster’s Waikato Regional Council we have 10 of these waterproof pouches to give away to lucky Fitness Journal readers – an added incentive to keep you safer on the water. Just pop your phone into the pouch, fasten the minigrip seal and enjoy your water sports.

• Contact Go Fast directly on sales@gofast.co.nz or call on 0800 GOFAST (0800 463 278) • Let us know who is the participant involved and what fundraising is for so we can design personalised packaging. • Place your Go Fast order, a minimum of twenty trays per box design is a good starting point. Your trays and three pack boxes will be delivered directly to you. • After final draft approval please allow ten working days fro printing. • Standard term of credit available for approved purchasers. (Note: payment of $200 deposit payable with order)

Surf’s up Train to prevent injuries

By Luke Taylor For those with a deep-seated love of surfing, it is more than just a sport. It becomes something of an addiction, where you find yourself always chasing the next wave. As the sport continues to hold you in its thrall, surfing begins to take priority in your life.

n early start will no longer bother you; instead you see it as an adventure. Fitness becomes fun and the distance you may travel becomes irrelevant. Surfing changes you, it centres you and you begin to live in the present, escaping the stresses of the world cluttered with technology. You are in pursuit of that ultimate perfect wave, a feeling nothing else comes close to. But be under no illusions, surfing is a physically and mentally demanding sport. Your surfing development and performance is governed by one thing and that is your body. By neglecting this key factor, your surfing will only suffer. To surf at your best, you must not only fuel your body with the right nutrients, but also complete regular dry land training to assist in the development of the complex movements involved in surfing. And on top of all this, like any sport, injury prevention training is essential to minimise any lack of performance or worse still, the inability to surf. You may argue that surfing keeps you fit. Yes it sure does. However, as with any sport, injuries are inevitable if you are not physically prepared. Surfers are especially prone to overuse injuries including: muscle imbalances, impingements and tendonopothys, largely due to the repetitive nature of the sport (such as paddling).

Most common injury Shoulder impingement Regardless of how you may injure your shoulder (overuse, muscle imbalance, poor posture, overstretching) it will most likely develop a shoulder impingement. It is extremely prevalent in surfing. Up to 30 percent of amateurs are affected by intermittent shoulder pain. A shoulder impingement can become extremely debilitating as you lose painfree range of motion. Any overhead movements will begin to aggravate the shoulder. In a repetitive movement like paddling, every stroke will begin

fitness journal February 2016

to cause pain. The more you paddle, the more pain you will suffer, as the shoulder becomes further inflamed. However, this pain can be easily avoided with the right approach. So what is a shoulder impingement? A shoulder impingement occurs when the space in the shoulder joint (subacrominal space) is compromised, due to imbalances in the soft tissue surrounding the shoulder, leading to irritation and inflammation. Why should you care? Whether you are presenting with shoulder pain or not, it is a matter of time due to the imbalances that all surfers develop over time. Shoulder impingement is not an injury that will heal on its own. It is a result of an imbalance, the longer it is the neglected the worse it will become. Even worse, if ignored, it will become harder to overcome. With any overuse injury it is essential to be proactive and take the right steps to ensure optimal function and most importantly get you back out in the water.

Injury mechanism How does this apply to surfing? The action of paddling in surfing strengthens the larger muscles around the shoulder. These muscles become overdeveloped and tight due to extended periods being in a shortened state, while the opposing muscles remain inactive. This imbalance over time develops irritation and damage to the rotator cuff and can cause the bursa to swell, both of which cause pain, especially in overhead (paddling) movements. Whether you have presented with shoulder pain or you are currently dealing with an imbalance or impingement, you should be completing these exercises to combat the inevitable imbalances. It should be an essential part of every surfers training programme, regardless of experience.

How to help prevent a shoulder impingement Where to start? It is as easy as 10-15 minutes two to four times a week. Follow this routine in order, to first mobilise the shortened/tight muscles to allow full pain-free range of motion. Once

mobilised, the focus is on strengthening the lengthened/weaker muscles to rebuild the imbalance. If you feel joint pain at any point, please stop and see a medical professional. Simply put to overcome a muscle imbalance you must take this approach: Lengthened = Weaker = Strengthening Shortened = Tight = Mobilise

Active trap release • Stand or sit upright, retract shoulders to a neutral position. • With one arm hold on to a kettle bell, dumbbell (aprox 4kg) or grab under a chair while seated. • Tilt your head to the opposite side of the weight and shift your eye gaze from bottom corner to top corner. • Keep the head position moving, getting stuck into the tight sections by spending more time in that section. • 1-2 min on each side.

chest facia release • Sit on the heel of your closet knee and place your closet arm at 25-45 degrees in front of the body on the Swissball. • With the opposite hand press down (hard) into the pec muscle - with an action pulling down into your chest and toward the centre of your body. • A burning sensation is normal; this is the facia stretching out. This works best with dry and hot/sticky skin, such as just after a workout. • 1-2 mins on each side.

Triceps foam roll • Lie on your front with roller on 45degree to your body, palm up. • Divide tricep into two sections lower and upper. • Begin with lower section roll forward/ back slowly four times then find a tight (sore) spot and remain on the spot and curl your palm towards your shoulder and back four times. • Repeat on upper section and complete same sequence on the other arm.

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shoulder retraction • Begin sitting back on your knees in an outstretched position with forearms resting on a foam roller. • Retract and squeeze through the mid back for a two second hold. • After hold, release and allow the roller to roll back along forearms to beginning position.

• 2-3 sets of 15.

90 degree incline raises

• Pivot at the shoulders and lift knuckles to the front of the room. • Use light weights (1kg is plenty for most). Focus on a slow tempo; two seconds up, three second down.

Luke Taylor

• Lie directly on side with knees bent.

• Lie on front on an incline bench, lift chest off, eyes up, looking forward. • Raise arms to a 90 degree position to your shoulder with knuckles facing down.

winging retraction

• First draw (retract) your shoulder straight back and then lift your arm to the ceiling.

A REP’s registered personal trainer, with a Bachelor of Sport and Exercise Science behind him, Luke has worked successfully with a wide range of clients, from children with weight issues to high level athletes. Passionate about sport and fitness, he has chased his passion around the world, searching for the best surf and snow around. He has also competed at high level in sports including rugby, swimming, and beach volleyball. He is now actively working towards competing in endurance based sports such as triathlons and off-road multi sport events.

• Slow tempo, two seconds up, three seconds down.

• 2-3 sets of 15 reps.

Surfer Paul Moretti demonstrates exercises. 3

“Fitness and health has always been part of my lifestyle,” he says. “Like everyone, I have experienced high and low points, but what I have learned is to never give up and to believe that anything is possible Don’t let life pass you by, get involved.” Luke’s other credentials and experience include: Trigger Point Performance Foam Rolling; Endorsed Stress Management Provider (SMEAEP); Certified Sports Medic; Certified First Aid; Sports Massage; Assistant Swim Teacher Award (ASTA); Waihi Surf Lifeguard (Bronze Medallion). Tayloredfitnessnz.com

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fitness journal February 2016

Launching into 2016: Check your core values Last week I spent the day with my mentor to discuss and plan my personal development for 2016. My coach works with elite athletes and large corporates around the world. What he shared with me on how to grow positively both personally and professionally I found quite profound.

oday I would like to share with you some motivation principles that you can incorporate into your life to make 2016 the best year ever. Having worked with elite athletes for the last 15 years, I have seen many start with great talent, motivation and support, but have seen them fall over after a few years when the going gets tough. The first principle coach discussed last week was the “growth-mindset”. An elite springboard diving coach best described the attitude that identifies a future elite diver by their attitude to correction. “A typical mediocre diver who never reaches the elite level desires 85 percent positive reinforcement, (being consistently told what they are doing right) and can only take 15 percent correction or negative feedback. Whereas an elite diver has the opposite ratio. They don’t want to know what they are already good at and doing well at– they want to know what they can do to go to the next level and are constantly demanding to find any faults to correct them. Because they are in a “growth-mindset”

they appreciate this advice, correction and coaching more than receiving lavish praise for what they can already do. As the year is getting started ask yourself the question; “what is it that I’m not good at and how can I be better?” Being in a growth-mindset can only work well if we follow some strong core values. Without these values our growth can quickly go in the wrong direction. Take some time to look at your core values and reflect on how they affect your decisions and everyday life. If you have never considered your core values or are unsure on how to define your values, I will give you an example of what my values are and how I incorporate them into life and work. My core values include: – Pursue excellence – Respect everyone – Integrity rules – T3 – Personal accountability

Pursue excellence

Excellence is pursued in all aspects of what I do. At work this includes clinical skills, customer service, commercial requirements,

education, in-services and leadership. At home excellence is pursued in relationships, family time, social interactions and volunteer service. Vince Lombardi is quoted saying “Perfection is not attainable, but if we chase perfection we can catch excellence.”

Respect everyone

We show respect to our clients, work colleagues, family and friends in all our activities by: – Being friendly and helpful – Celebrating accomplishments and wins – Cleaning up after ourselves and helping others maintain the highest possible professional environment – Helping other team/family members maintain a positive team/family environment where everyone is welcomed, respected and their input is valued – At work, we “sharpen each other” by remaining focused helping each other achieve goals on continual improvement

Integrity – T3 – Tell the truth the whole truth and nothing but the truth

Honesty is a core value that sits across all facets of life. T1 Our clients: We are committed to providing the best possible treatment and experience for all of our patients. This means that we must be conscious of letting our clients know the consequences of not taking appropriate action and what that means to their long-term outcomes as well as presenting an accurate pathway for their recovery as well as their desired performance outcomes. T2 Ourselves: We must always be honest with ourselves in the pursuit of continual performance improvement, this means being open to scrutinise what we can do today to be better than we were the day before. T3 Our team mates and family: We strive to be a complete team and this means that we respect each other, treat each other as we would want to be treated: with honest, clear concise communications in a caring understanding way.

fitness journal February 2016

BY john appel Director of Advance Physio, John Appel is dedicated to helping everyone function fully and enjoy everyday life without the restriction of pain.With a Masters in Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree, and as a Myofascial Release therapist, he works with a wide range of clients from professional athletes to chronic fibromyalgia clients. www.advancephysio.co.nz

Personal accountability

“A” comes before “J” means that Accountability always comes before Justification. We are committed to be accountable to each other in our actions, knowing that the pursuit of continual improvement sits centrally to our cause as we pursue excellence in all endeavors. Team members are accountable for their own actions. Each team member is accountable to help and inspire others to achieve to a level they would not be able to reach alone. We are always searching for better ways to provide our services and excel at what we do. I hope this little insight into my personal core beliefs has allowed you to ask some questions about yourself. If each one of us has a “growth-mindset” and strong positive core values we can all make Waikato a better place to live. I for one am looking forward to what 2016 has to bring. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Triathlon:

Training to race You’ve started training and entered a triathlon. Now what? A key element of getting to the start line is consistent and progressive training. Consistent; having a programme and sticking to it. Clocking up those training miles. Keeping at it.

ry to avoid the trap of going really hard one week then being too tired/ sore/unmotivated to train for several days or a week after. You are better to have a load you can tolerate and train consistently. As you continue you will improve and be able to gradually increase your training load and in doing so, hopefully avoid too much soreness and injury. Some days you may struggle to find the motivation to get started. You may have had a busy day with work, kids or home life. Sometimes getting out the door is the hardest part, but once you get started you will often feel better, get into a rhythm and be glad that you went. (Don’t worry if you miss the occasional session, stuff happens. But try to keep it occasional rather than a regular occurrence). Training partners, groups or squads can be beneficial. These can help with motivation and make training more enjoyable. In saying that, however, it is my belief that you need to have the motivation within to train. If it happens that your running buddy can’t make a session you don’t want to pull the pin because they’re not going to be there. You need to be happy to go by yourself and do it anyway. Remember the reasons you have embarked on this path and also remember, it is up to you alone, on race day.

Race week

Leading up to race day, you will enter a tapering phase in which your training load will lighten to enable you to freshen up and get race-ready. The taper will depend on the training load you have had and the type of event you have trained for. For example, the heavy training load

By fiona goddard

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up. There is only a wee space between each bike, don’t hog all the space of the person beside you. Put your wetsuit on in transition, get your goggles and cap and head down to the water for a warm-up swim. You will have to leave the water before the first wave of athletes start. While waiting for the race to start it is a good idea to check out all the buoys and the lay of the course. Also, do whatever it takes to relax a little. Race day nerves are usual. Some people like to use visualisation of their race, others chat and laugh, others remain quiet. I always remind myself that I have done the training and to have faith in that. I focus on each bit of the race and just try to do my best at each stage. If you have done the training, you will be fine. Racing is the fun part!

required to compete in an Ironman triathlon may require a taper of up to three weeks. For shorter events such as 3-9-3, sprint or standard course, you are likely to register the afternoon before the event (although there are often facilities for race day registration). Here you will go to a tent at the race venue, register and pick up your race pack. This will likely contain a timing chip, (to be strapped around your ankle), a swim cap (to be worn on race day), plus course information and a few sponsors’ goodies. It is worthwhile having a short swim on the course the day before to familiarise yourself with the course and landmarks to sight when swimming. You may also opt to have a short spin on your bike around the course as well. Bikes will be racked the day before a half ironman or Ironman triathlon, but on the morning of the race for shorter events.

It is worthwhile having a short swim on the course the day before to familiarise yourself with the course and landmarks to sight when swimming. Hopefully you will have cleaned your bike, oiled the chain and had a bike service. Your tyres will need to be in good condition. For longer events I always fit new tyres the week before. An expensive exercise, but after all that training you want to minimise the chance of a puncture to derail you on race day. The night before the triathlon, lay out your gear so it is ready to put on first thing in the morning and you don’t forget anything. Have a good dinner and go to bed early. I am quite particular about what I eat the night before a

Providing quality treatment. Taking time to listen and accurately diagnose. Facilitating rehabilitation and preventing further injury We are in tWo great locations 243 Ulster Street, Hamilton Phone: 07 838 3262 105 Thomas Road, Rototuna Phone: 07 853 7096 www.sportsmp.co.nz 20430

Fiona Goddard is a physiotherapist at Sports Med Physio in Hamilton. She has completed numerous half ironman events and completed the New Zealand Ironman event five times. The busy mum of three is a registered physiotherapy acupuncturist and a carded physiotherapy provider for High Performance Sport New Zealand. She has also worked with many provincial and national sports teams over the years, including men’s and women’s football, women’s softball and netball. Fiona was the physiotherapist for the Waikato-Bay of Plenty Magic Netball team for 10 years. She regularly competes in running, cycling and triathlon events.

race so that it doesn’t upset me the next day, i.e. give me gastric problems. I never have a high fat or spicy meal. Most people find what suits them and stick with it. For the 3-9-3, sprint and standard triathlon events you turn up at the venue with your bike, usually wearing your helmet, to show it is safe and fits well. Often there will be officials giving your bike a quick check for safety as you enter into transition. If you haven’t already pumped up your tyres you will need to at this stage. Also put your water bottles on your bike and any nutrition you need. (Remember, water bottles add weight , only take what you need. You will have practised this in training. There are aid stations with extra bottles to be had on longer events). Lay your shoes/cap etc beside your bike, being mindful of how much room you take

fitness journal February 2016

Time to train for the Hamilton Half Marathon

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Marathon taking in a section of the Te Awa river trail. The 10km course now takes you through Hamilton’s newer northern suburbs, while a flatter easier 5km course goes through Braithwaite Park. Buggies, strollers and prams are encouraged into the 5km event. The event is a fundraiser for Child Cancer New Zealand. For more info visit hamiltonhalfmarathon.org.nz

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Gaelic Football and Hurling

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The Gaelic Football and Hurling community in New Zealand has expanded recently with the establishment of Naomh Críostóir Gaelic Athletic Association, based in Matangi. 1 Naomh Críostóir GAA, The Waikato 2 Band of GAA brothers; Naomh Críostóir and Counties Manukau 3 Breaking Ball - Padraig Meany (jumping), Kyle Spurlock, Stewart Crowe 4 Counties Manukau GAA 5 Cheering on Dad ‘John Davis’ and the Naomh Críostóir team 6 Seamus Callanan, David Cagney, David Glynn, Darren O’Shea, Aaron Parker

Action from the 4X4 National Trials 7 Greg McDell, Chris McDell 8 Dean Russell, Ivan Whewell 9 Shayne Towers, Chris Oliver 10 Dave Hintz, Angela Conlon

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The ultimate challenge? When it comes to the ultimate challenge, it’s hard to look past The Red Bull Defiance 143km two-day race. The gruelling multisport event sees athletes battle a total elevation of 5238m on Wanaka’s rugged landscape with seven punishing stages of running, kayaking, mountain biking, abseiling and clay-bird shooting. Attracting an international field of 100 multisport athletes, former All Black captain and New Zealand rugby legend Richie McCaw successfully completed the technically challenging 43km mountain bike stage on day one as part of his preparation for GodZone in April. Overall winners were Daniel Jones and Alex Hunt (Elite Men’s); Simone Maier and Marcel Hagner (Elite Mixed); Sia Svendsen and Joanna Williams (Elite Women’s). redbull.co.nz/defiance

Cheers to our champs

Third time lucky – persistence beats mountain Intrepid explorer Dave Williams (our December Fitness Journal cover story) successfully climbed Mount Aconcagua in Argentina, after the devastating blow of two previous unsuccessful attempts. Having set himself the herculean task of running/climbing/crawling from the closest sea to the summit of the highest peak in every continent, Mount Aconcagua had proved to be his nemesis. But not anymore. The climb was not without its challenges but in true form, Dave persevered and successfully reached the summit - undoubtedly one of life’s high points (both literally and figuratively). Raising awareness around the issue of men’s mental health, Dave shared his thoughts on the experience. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz “After a total of 40 days on this mountain I finally stood on the summit with tears in my

eyes. I was very close to giving up on this dream as I didn’t think I could face this mountain again, as it had become a metaphor for failure, but... I didn’t give up, took the hard option and it resulted in the most fulfilling moment of my life! “Never give up on a dream you have even if others think it is crazy. Never give up when you feel useless and tired, there is always a little more in the tank. Never give up on exercise and healthy eating, as it is even better for your mind than your body. Never give up on yourself. “I can walk away from the shadow this mountain has cast over me for the past few years, but unfortunately the shadow follows people suffering from mental illness everywhere they go. My climb is dedicated to anyone who has suffered from a mental illness.” Follow Dave’s continuing journey at sea2summit7.com

fitness journal February 2016

Challenge yourself with The Generator

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his awesome multi-sport event (April 9) caters for individuals and teams and includes a special secondary school team category. Centred around one of New Zealand’s Great Cycle Trails; the Waikato River Trails and the mighty Waikato River, The Generator provides options which are challenging

but achievable, as well as some of the best trail terrain featuring amazing river and bush views. With a distance to accommodate all levels of fitness, adventure and enthusiasm, for those looking for the ultimate challenge, The Generator FULL (62km) will make an honest man, woman or team out of you.

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Individuals and teams can compete in the The Generator TRI (56km) or The Generator DUO (49.5km). This year there is a new trophy for The Generator FULL category for Secondary School teams, encouraging possible multisport athletes of the future. New to 2016 is The Generator UNO which is open to all ages and levels of fitness, involving a 4.5km event around the Arapuni Powerhouse. If you are keen to experience some of the finest trails in the country, The Generator should be on your list of ‘must do’ events. The dream to create a series of Waikato cycling and walking trails along Waikato River became a reality when the Waikato River Trails opened in 2011. Creating access for walking, biking and tramping along New Zealand’s longest river,

the mighty Waikato, the trails cover about 100km of previously inaccessible Southern Waikato land. Visitors can wind their way along a path that encompasses the magic and beauty of New Zealand native bush, exotic forest, historic landmarks, interesting rock formations and geological delights. Be inspired as you walk or cycle through grassed farmland, open reserves, boardwalks over significant wetlands, and expansive lake and river views. Public access to these natural assets has only been made possible by construction of the trails. The driving force behind this project is the keen group of volunteers who are the Waikato River Trails Trust. For more information visit wrt-thegenerator.com or waikatorivertrails.com

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fitness journal February 2016

Grant Elliot: Bowling future Black Caps over Black Cap Grant Elliot is known for his strong right hand batting abilities and right arm medium bowling. However, as well as enjoying a hugely successful top level cricket career, he is equally passionate about encouraging youngsters into the game and acknowledging the importance of sporting involvement.

he Wellington Firebirds’ captain recently spent time with Kiwi teenager, Rory Woolett, who won a New Balance Cricket Facebook ‘money can’t buy’ Grant Elliot prize pack. The competition saw Grant provide a personal training session to Rory’s St Patrick’s College (Wellington) cricket club, where students were thrilled to be in the inspiring company of Grant who offered the team advice, ran drills and signed the players’ gear. “Being out here today with the young cricketers and being able to share stories, practise tips and laughs was a really special experience. "Their energy and enthusiasm was inspiring and a reminder of just how important it is to support kids in sport,” says Grant. “Cricket is a game that gives you not just

sporting skills but life skills, and it was great to see these boys so getting into it.” Fitness Journal caught up with Grant to find out more about the athlete behind the bat and pads. Best advice ever received? Treat people the way you want to be treated,” - my parents Do you have a superstition/favourite piece of cricket kit? I love having quite a few New Balance bats in my bag. I always carry about five with me, and tend to rotate them before settling into my favourite. I used to be very superstitious but am not any more, thank goodness. It can be quite tiring trying to remember all of the superstitions.

Black Cap Grant Elliot passing on his skills.

What are your short and longterm goals? My short-term goal is just on a Part of the family for over 40 years daily basis, to enjoy every day I am out there playing cricket. Not too sure how much longer I will be playing, so it’s really important for me to enjoy it and Ask us about our amazing Mazda play for the right reasons. Finance Deals! My long-term goal is to make a difference in sustainability and carbon footprints. As Demonstrators Demonstrators now available available now an ambassador for Nugreen Solutions, we work towards getting companies around New Zealand to change the way they operate and switch to One look O l k tells t ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th first fi t drive d i confirms it. SKYACTIV TECHNOLOGY gives you sports performance with exceptional fuel economy; while renewable energy sources and i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything energy efficient products. from live navigation to internet radio and social media connectivity. Whether you

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What are your top three tips for young cricketers? 1) Enjoy the game. 2) Enjoy the success of your team mates. 3) If you are serious about making cricket a lifestyle choice, it takes a lot of sacrifice, discipline and hard work.

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Howzat! If you’re a follower of cricket and appreciate local talent, Andrew Mathieson’s strong right arm bowl will be a familiar sight. He’s the guy best known for beating the record in 2014/2015 with the most wickets in a List A season with 31. He’s also the guy who in his first international game took a wicket with the first ball.

orn and raised in Hamilton, Andrew attended Hamilton’s Fraser High School before heading to Wintec for further study. He’s been playing sports his entire life, with cricket being the main interest from a young age. Andrew’s been batting and bowling since the age of seven and his first break into the game came at a young age. “My brother and I played backyard cricket and I quite enjoyed it. One day his team was short of players so I stepped in and have been playing ever since.” And it’s been a pretty good game for him so far … Having played at a national level since his late teens, Andrew went professional in 2010, playing for Northern Districts. Now a staple part of the Central Districts’ team, he also played a game for the Black Caps against England last year. It was while playing club cricket and working in a pub in England that Andrew got the call-up to play for the Black Caps. “The call was out of the blue,” says Andrew. “It was very exciting and I was pretty

nervous. It was definitely the largest crowd I’d ever played in front of and they were really loud, calling out and trying to put us off.” Did the crowd’s hollers affect him? “Not really, it’s just part of the game,” he reckons, going on to state that he believes cricket to be a bit of a head game. “Cricket is a mental sport. It’s unpredictable, you can do everything right, put in all the training but on the day anything can happen.” Off the field, Andrew studied at Wintec’s Centre for Sport Science and Human Performance, graduating in 2010 with a Diploma in Sport and Recreation. He credits the qualification with helping him continue to grow in his chosen sport. “Studying Sport and Exercise Science has helped improve my training efficiency and understanding of my body.” It was while at Wintec that Andrew first hit the big time. “I made my first major team when I was studying at Wintec. I made New Zealand under 19s which involved a tour to England. Wintec was very understanding even though I missed five weeks of study.”

Life as a professional cricket player requires a lot of sacrifice - living out of a suitcase while travelling with the team, constant training and mentally preparing for the next match. But it’s not all hard work. Andrew says one of the things he really enjoys about professional cricket is the great team of people he plays with. When they’re not training, the team can often be found together, not just for cricket-related activities – they recently headed to the beach with kayaks in tow. No matter what he’s doing – study, work

or playing cricket, Andrew is committed to working hard and getting the job done. When it comes to sport, he has the following advice: “Professional sport is like an investment, it takes time, hard work and sacrifice. But with solid goals and persistence it can all pay off.” So what’s the pay-off for Andrew? Having already played a game for the Black Caps, he is clear about his future. “My sporting goals are to keep improving so I can make the national team in a few years’ time.”

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fitness journal February 2016

Educating to make change What do you get when you combine the power of two highly motivated Wintec sports science graduates? A successful, thriving business.

anya Kong, co-owner of Next Level Fitness tells how she took her passion for sport and helping people achieve their goals and built it into a career… “I moved to New Zealand from South Africa six years ago. I grew up loving sports because of my dad who had a great passion for it. I remember waking up early on holidays since I was seven, and sprint training on the beach, preparing for the upcoming athletics season each year. “This training taught me how to set goals, how to work hard to achieve them, and most importantly that if you fail, you need to get up and try harder until you succeed. Learning and living that from an early age set me up for what was to come. “Arriving in New Zealand was a huge challenge; having to speak English 24/7 and it was also rather a culture shock. One thing that I knew I could turn to, which couldn’t possibly be any different in a new country, was exercise. It helped me to achieve goals, and I also met lots of like-minded people. “After making a few wrong turns, I finally found my passion in 2011 when I started my sport and exercise science studies at Wintec.”

Since completing her Bachelor’s degree, Tanya has gone on to establish Next Level Fitness with business partner Dane Ladbrook (who she met while studying at Wintec). They currently own two gyms in Hamilton offering group training, fitness classes, strength and conditioning coaching, yoga/Pilates, massage, nutrition plans and more. A desire to extend their offerings to clients led Tanya to complete her Postgraduate Diploma in Sports and Exercise Science at Wintec in 2014. “I wanted to further my skills in clinical exercise physiology/rehabilitation so I could offer clients a better, more specialised service. “The post-graduate study helps you think about things in a different way. I learned so much in one year by working with the lecturers in small groups that I couldn’t possibly have gained from books or articles and I worked with the best.” Tanya lists Michelle Bridges (Australian personal trainer, author and TV personality) as one of her biggest inspirations. “Seeing how she has grown her business, the success she’s achieved and the many people she has helped is very motivating.”

Her other big inspiration is closer to home. “Stephen Burden [Wintec senior academic staff member] is a huge role model. He pushed me throughout my studies to try and get me to think outside the box and it has helped a lot in business. He is one of the most experienced and knowledgeable people I’ve met.” You get the feeling from talking to Tanya that role models aside, she has no problem keeping herself motivated, because she genuinely cares about the work she does and the people she works with. “My love for sport and helping people achieve their goals is what keeps me going. The first clients I ever trained were my own parents, so seeing how training improved their quality of life was amazing. “I came from a family where my dad was always the one training me, so to have the

roles swapped around now and to be able to help him and so many others is why I do what I do. “I love seeing people succeed. You’re not only helping them achieve one goal, you’re helping them to change their quality of life, and seeing the joy that it brings is awesome. You need to have the passion for it. If you don’t genuinely care about people’s wellbeing, then this is not the business for you. If there’s something that people see straight through, it’s when you’re only there to receive a pay cheque.” So what’s next for Tanya? “My goals are to expand the business, get a much bigger space with more trainers and physios on board, open up a few branches across New Zealand, and take over the world!” Watch out world!

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fitness journal February 2016

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Jason Eales

Take aim and shoot for the stars Jason Eales is not big on winning. He is big on shooting well though. The 37-year-old quadriplegic is ranked second in New Zealand for competitive air rifle shooting and has enjoyed a year of impressive success, leaving him in prime position to qualify for the pinnacle event in Para-Shooting, the Paralympic Games. BY Simone Ackermann

hen Jason Eales met with Parafed Waikato 2012 he intended to take up cycling. A few hours later, having had a go at a different sport, he had made the decision to pursue shooting. “They offered shooting as an alternative, and that was me,” he says. The decision proved to be a good one. Jason is now in a position to represent New Zealand at the Rio 2016 Paralympic Games, following an impressive showing at the 2015 IPC Shooting World Cup Sydney in September, where he took bronze in the highly competitive R5 event and helped win gold and bronze in the team events, earning New Zealand another Rio 2016 quote slot for its para-shooters.

Early days

Growing up as a teenager in Pietermaritzburg, South Africa, Jason enjoyed the outdoors. It was while he was out doing what he enjoyed most; cycling, that things changed drastically and unexpectedly. After crashing on a training ride with

a friend when he was 14-years-old, Jason cracked his skull and crushed three vertebrae at the top of his spine, leaving him a quadriplegic. “Two weeks after the accident, I woke from an unconscious state to find myself in a hospital, completely paralysed and unable to move any of my limbs. “The only thing keeping me from completely freaking out was the wonderful smile on my mother’s face.” From then on it was a journey of recovery, with everyday improvements starting from the smallest muscle twitch to the couple of awkward steps taken when leaving the hospital. Despite the severity of his accident, a determined Jason was able to walk out of the hospital doors five months later. “Throughout my whole ordeal I managed to stay positive by setting both short term and long term goals and focusing on achieving them, something I continue to do today.” Jason moved to New Zealand in 2010, following a visit to his parents, who had previously emigrated and were living in Hamilton. It was then he met with Parafed, and took

up a sport he had only ever mucked around with previously. Shooting helped Jason meet people and settle in Hamilton, as well as benefiting his physical condition. “From a physical perspective the gym side of the sport is helping tremendously,” he says. “If it wasn’t for the shooting, I don’t think I would be going as rigorously to the gym, the way I have been.” Jason attends the gym three times a week as part of his shooting training. On the other days he is at the Hamilton Pistol Club range shooting, with one rest day a week. He juggles training with his role as a senior software test analyst at Livestock Improvement Corporation. “When I first started, the biggest challenge was trying to figure out why the pellet was not hitting the middle,” commented Jason. “It was like ‘I need to do something about that.’” From then on, shooting practice has been about refining his style - what is called the shooting process. This involves many different factors, all which need to align to get an accurate shot. However, Jason is quick to point out that, “at the end of the day, when it is all said and done, it is about how focused you are and how much concentration you have put into the shot.” His shooting career exploded when he beat Michael Johnson at the New Zealand Cup event in February 2015. Michael is the benchmark in the world of Para-Shooting, and in beating him, Jason gained the belief in himself. “When I did manage to beat him on that particular day, it was like, I can do this,” he says. “That just gave me the confidence to take it to a new level.” Later in 2015, at only his second IPC Shooting World Cup, Jason claimed bronze in the R5 event and secured another quota spot for New Zealand at the Rio 2016 Paralympic

Games. The R5 discipline is the 10m Air Rifle Prone. In the first round, competitors have 60-minutes to take 60 shots, with the top eight competitors advancing to the final. Then competitors get eight shots, after which the lowest scorer is eliminated. Every two shots from then on, someone is eliminated until the winner remains. To secure the final place in the New Zealand Paralympic team, Jason requires a minimum qualifying score in the 2016 IPC Shooting World Cup Dubai event which takes place early this year. His disability classification allows him to shoot from a table and chair. “I’m also allowed somebody to help me load my air rifle. This task is done by my dad, so it’s now a family sport for us,” he says. “My dad Rene Eales had been with me every step (and shot) of the way. He also helps me analyse my performance using a custom written spreadsheet and has spent countless hours perfecting it so we can break down the competition into its smallest understandable part.” While so far Jason has managed to fund his own way to competitions, achieving his goal of Paralympic representation has seen friends and workmates get behind him by starting a Givealittle page (www.givealittle. co.nz/cause/jasoneales/) to help fund upcoming events. The $40,000 goal goes towards getting him to the 2016 IPC Shooting World Cup in Dubai (part of the selection criteria for Rio), Thailand and Poland (to improve his world ranking) and to help raise funds for an electronic target training system. “Training is the most important activity right now, so the benefit of getting familiar with the target system that is used at World Cup and Olympic events is priceless.” While hugely focused on achieving his Olympic dream, Jason’s ambitions don’t stop there. He plans to be the best – in the world. For more information, visit Jasoneales.com

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fitness journal February 2016

Beauty tips with

Nahaia Russ How and why did your brand come about? When I was in my early 20s, I wrote a ten-year plan after reading Tony Robbins’ Release the Giant Within. It clarified what I wanted to do. Within two months, I was back in New Zealand from London, in Naturopathic College, starting my journey of developing natural products. For my first project, I took the opportunity to research herbal sunblock, for my thesis, and researched more than 350 different plants to complete a range of certified herbal sunscreens. Following the success of this, I was approached to develop an organic range for the face, which led to the creation of Nahaia Active Organics.

We love to celebrate natural skincare and the people behind it, particularly when it is made in New Zealand. This month we take a closer look at the organic range Nahaia Active Organics, the creation of Auckland-based naturopath Nahaia Russ.

t would be fair to say that English-born Kiwi Nahaia Russ has something of a Midas touch. Not only is she is a creative innovator, but she leaves a touch of gold trailing in her wake – quite literally. As founder and developer of the Nahaia Active Organics skincare range, one of the most luxurious ‘hero ingredients’ of her range of professional facial treatments is gold. Actual gold. “Since 1929 gold’s properties have been well documented in skin inflammation treatments and its ability to defend against damaging free radicals,” says Nahaia. And while it sounds very ‘Hollywood’, gold as an ingredient is nothing new, having featured in everything from fashion and food to skincare and homewares. “The 24kt gold facial is the first of its kind in New Zealand,” says Nahaia, “and key benefits are the anti-ageing and anti-inflammatory properties. “Gold’s anti-inflammatory properties also decrease skin inflammation, thereby slowing down melanin secretion and reducing age spots,” she says, “and it fights off damaging free radicals to help prevent premature ageing of the skin.” About Nahaia Russ A former personal trainer and aerobics instructor, Nahaia’s lifelong love of nature and interest in natural health saw her train as a naturopath, with a major in herbal medicine.

Her first foray into the world of natural skincare was the development of a natural sunscreen (which she also completed her thesis on) using a combination of New Zealand native plant extracts and marketed under the name Native Spirit. Her outgoing personality became synonymous with her products and Nahaia soon became known as Natural Nahaia, a talk show co-host with Mikey Havoc in the late 1990s. As an extension of her work as a naturopath, she began researching and developing other products and ingredients, to create her own product range, Nahaia Active Organics. “I had many problems with my own skin over the years; from acne scarring in my early twenties, to severe skin problems after the birth of my first child. “I wanted to transform my skin and create a care range that was powerful, pure and led to fantastic results. “Everything that goes in to each product has a purpose related to creating healthy, vibrant skin. I spent three years in the laboratory perfecting the natural preservative blend, so that even the preserving is actively transforming skin.” The range has since won natural beauty awards and gathered a following of grateful users.

What is special about your range? Back in 2003 there were not many organic skincare products on the market. I wanted to make create a range which was not only herbal and organic, but also with peptides and put into an organic base with a long shelf life, so I developed a ground-breaking four-year preservative system. What do you consider are your hero products? Radiant Light Hydrating Serum is amazing under any moisturiser, and Ultra Fade Moisturiser for brighter, clearer skin. When and how did you first become involved? I heard Anita Roderick speaking when I was 20 years old, and loved the whole idea of making natural products including make-up. What were the biggest challenges you faced when getting your business off the ground? Testing and proving products, then finding an investor. What are you most proud of? That customers love the products as much as I do. What are your favourite products and why? All of them, but the Coconut Cream Cleanser, Radiant Light and Pep-Me-Up, are must-haves for a basic kit. What ingredients are the most unusual? Organic Coconut Cream and Colloidal Gold. What are your three most important skincare tips? If you have skin issues, take extra nutrients, such as Omega 3 and protein powder, eat well, do plenty of exercise and drink lots of water...plus of course use only the best organic skincare products. www.nahaia.com

The New Zealand-made anti-ageing and organic skincare range, includes anti-ageing cleaners, exfoliants and masks, as well as spritzer and tightening serum. It is also vegan and animal free (using no animal products or derivatives, including honey and beeswax). “I like to think that we have merged nutritional science, alchemy and cosmetic chemistry,” she says. “We call it nutritional chemistry with consciousness, using only certified organic food-derived ingredients and substances the body recognises as nutrients.”

WIN WIN WIN Discover the world of Nahaia Active Organics and treat your skin to a natural revitalisation with a Nahaia prize pack valued at $200, consisting of Coconut Cream Cleanser, Pep-Me-Up Moisturiser and Liquid Gold Nourishing Oil. The luxurious, moisturising cleanser with coconut cream and Moringa seed purifies and protects the skin from particle pollution, while herbal and NZ native plant extracts provide additional cleansing and anti-microbial action. The Pep-Me-Up Moisturiser is a potent anti-

fitness journal February 2016

oxidant, moisturising treatment which firms and significantly relaxes muscles, preventing and smoothing expression lines. The luxurious Liquid Gold Nourishing Oil with colloidal gold, firms, repairs and regenerates the skin with a blend of quality anti-ageing oils. To enter, email your name and contact information to win@fitnessjournal.co.nz with Nahaia in the subject line or enter at fitnessjournal.co.nz Entries close March 18, 2016. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

SLIDING DOOR MOMENTS Life’s moments that shape and define us... Sliding door moments are opportunities in life where the decisions we make alter our very destiny. Moments in which we turn left or right, towards change or towards more of the same. These are life’s pivotal moments in which new identities of ourselves are born and old paradigms and beliefs which no longer serve us fall away.

hroughout life we make a series of key decisions which shape and alter the course of our reality. Key decisions are contracts we make within ourselves that create new patterns of behaviour. These are based on personal experiences from our unique past and what is currently within our reality. Over the course of our lifetime we have thousands of opportunities to alter our path, some leading us to positive outcomes and others to negative, but each key decision offers opportunities for growth. Intention is the key. When we stop and reflect on our life we can all look back at situations where we wish we had made a different decision. However, many of us continue to make the same key decisions over and over again, until we have suffered enough to wake up and make new ones; a sliding door moment. With the New Year underway, it is an ideal time to look back to see if you can identify any key decisions you made which are shaping your reality in ways you wish weren’t there. Did you put something off last year that you wished you hadn’t. I had dozens of clients lose more than 10 to 30 kgs last year. I know none of them regret having made a new key decision to take better care of themselves and begin to step into the person they wanted to become. For these clients, it wasn’t just about weight loss though. This was the catalyst for change, but one change has a flow on effect that alters all key areas of our lives for the better. One of my clients, Angela Davies, a busy Bayley’s Real Estate agent, lost 30kg and then trained and completed the New York Marathon. Her feet bleeding from blisters she dragged herself across the finish line with sheer determination. For Angela this stemmed from a series of sliding door moments and she was rewarded with an achievement no one can ever take away from her. To go from where she was a year earlier to completing a marathon means these key decisions created a lasting change

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within her. But she has also inspired me, her teacher. When we empower ourselves we give permission for others around us to do the same. What are some key decisions you wished you had made a year ago that could have enabled you to shift your life to where you truly want it to be? And what prevented you from doing so? Could this be the time now to make that sliding door moment happen? As we move through life, key decisions remain as a form of protection, safety, comfort and security. The more we value comfort and security, the less likely we are to create change.

Intention is the key. When we stop and reflect on our life we can all look back at situations where we wish we had made a different decision. However, many of us continue to make the same key decisions over and over again, until we have suffered enough to wake up and make new ones; a sliding door moment. My favourite Tony Robbins quote is “The path of least resistance is the path of pain.” Security and comfort can be met in both positive and negative ways. A positive way would be ensuring that life is in order and that you can rely on certain things like the bills being paid, that you have food on the table. Knowing your own strength and worth is also a form of security, as is being able to rely on yourself no matter what life throws at you. However it can also be met unconsciously through living a life of fear. The fear of change, the fear of failure, the fear of repeat-

Daily thoughts Success is always closer than you think, it happens in the moments where you let go.

The path of least resistance is the path of pain. Fear is the absence of self-love. Sliding door moments occur within the seconds of each and every day and with our each and every thought.

attempted the same goal time and time again and failed each time? Did failure lead you to make a key decision within yourself to never try again? Weight loss is a great example of this as we know only five percent of diets work long-term and given that 30 percent of us are on diets at any given time, this leads to a very large percentage of failure. Hence many people give up even trying. However failure is also an opportunity for serious growth and self-empowerment. Never let an opportunity to conquer yourself go by, it’s the meaning of life. Having coached thousands of people through conquering themselves, we know exactly what is possible and how to create lasting change. If there is an area of life where you would like to create change, please see us for a free appointment. Beginning 2016 with a pivotal sliding door moment will lead you to the greatest adventure of all - you!

Change happens when we make key decisions about life, other people and ourselves. Key decisions can be altered to empower us, rather than disempower us. You will never know what you are capable of achieving until your decide you are worth it to try. The meaning of life and the very fabric of your reality is to conquer thyself.

BY Michael Briggs and deborah Murtagh

ing old patterns and even the fear of trying. Fear is the prevention of change. Love, trust and faith within oneself is the cure. All you need to do is strive to access this within and life can change in an instant. What goals have you tried to achieve in the past that led you to failure? Have you

Michael Briggs and Deborah Murtagh are founders of The Body Coaches. The Body Coaches specialise in sustained health which includes weight loss, increased functional strength and mobility. www.thebodycoaches.com Deborah Murtagh has been researching wholefoods and health for more than 20 years and runs a life coaching and online cooking school wholefoodsecrets.com. She is an expert in the Ketogenic diet. Michael Briggs is a former journalist and qualified personal trainer, strength and conditioning coach, crossfit coach and martial artist, who currently trains a number of clients internationally.

fitness journal February 2016

Spotlight on Craniosacral spotlight on:

Craniosacral therapy Each month Fitness Journal puts the spotlight on a health profession or treatment. This month physiotherapist and Craniosacral therapist Frans van de Weerd offers an insight into Craniosacral therapy.

How does it work?

Craniosacral therapy works by helping the body’s natural healing mechanisms dissipate the negative effects of stress on the central nervous system. This is accomplished through utilising a physiological body system (called the craniosacral system), which maintains the environment in which the central nervous system functions. It consists of the membranes and cerebrospinal fluid which surround and protect the brain and spinal cord, extending from the bones of the skull, face and mouth (which make up the cranium) down to the tailbone area (or sacrum). The role of this system in the development and performance of the brain and spinal cord is so vital that an imbalance or dysfunction in it can cause sensory, motor and/or neurological disabilities. Like the pulse of the cardiovascular system, the craniosacral system has a rhythm that can be felt throughout the body. Using a touch generally no heavier than the weight of a coin, skilled practitioners can monitor this rhythm at key body points to pinpoint the source of an obstruction or stress. Once a source has been determined, they can assist the natural movement of the fluid and related soft tissue to help the body self-correct. This simple action is often all it takes to remove a restriction. Other times, CST may be combined with other complementary

fitness journal February 2016

Is there any condition for which craniosacral shouldn’t be used?

and testing. The results confirmed Sutherland’s theory, but led to clarification of the mechanisms behind this motion - the craniosacral system. Dr. Upledger’s continued work in the field ultimately resulted in his development of craniosacral therapy.

How many craniosacral therapy sessions will I need?

Other benefits?

There are certain situations where application of CST would not be recommended. These include conditions where a variation and/or slight increase in intracranial pressure would cause instability. Acute aneurysm, cerebral hemorrhage or other pre-existing severe bleeding disorders are examples of conditions that could be affected by small intracranial pressure changes.

What is it?

Craniosacral therapy (CST) uses therapeutic touch to manipulate the synarthrodial joints of the cranium.

future difficulties such as learning disabilities or hyperactivity. Another area of principal effectiveness is with stress-related dysfunctions. Insomnia, fatigue, headaches, poor digestion, anxiety and temporomandibular joint (TMJ) dysfunction are just a few examples. Craniosacral therapy works to reverse the debilitating effects of stress by providing the conditions in which the nervous system can rest and rejuvenate. Other conditions for which craniosacral therapy has shown to be effective are various sensory disorders. Among these are eye-motor coordination problems, autism, dyslexia, loss of taste or smell, tinnitus, vertigo and neuralgias such as sciatica and spasms.

BY Frans van de Weerd Frans van de Weerd is a qualified physiotherapist, classical homeopath and craniosacral therapist, as well as co-owner with wife Monica of Naturally Healthy stores. Frans uses his qualifications and diverse knowledge to fulfil his philosophy of providing an individual, effective, gentle and holistic approach for health and wellbeing.

therapies to help restore the body to its optimum functioning level.

What conditions can craniosacral therapy help?

Because of its influence on the functioning of the central nervous system, craniosacral therapy can benefit the body in a number of ways - from bolstering overall health and resistance to disease, to alleviating a wide range of specific medical conditions. Among CST’s largest patient groups are those suffering chronic symptoms which haven’t been aided by other approaches. In particular, CST is beneficial to those with head, neck or back injuries resulting from an accident - be it from a car, sports or work mishap or from a fall. The extremely light touch involved in the application of CST makes it a safe approach as well for children, infants and newborns with early traumas, including birth trauma. They especially can benefit from the timely identification and release of restrictions in the craniosacral system, thereby preventing

Response to CST varies from individual to individual and condition to condition. Everyone’s response is uniquely their own and can’t be compared to anyone else’s - even cases which may appear to be similar. The number of sessions needed varies widely - from just one up to three or more a week over the course of several weeks.

What is the history of craniosacral therapy?

In 1970, osteopathic physician John E Upledger first observed the rhythmic movement of what would soon be identified as the craniosacral system. None of his colleagues or any medical texts at the time could explain this discovery. Dr Upledger began searching for the answer. He started with the research of Dr William Sutherland, the father of cranial osteopathy. For 20 years, beginning in the early 1900s, Sutherland had explored the concept that the bones of the skull were structured to allow for movement. For decades after, this theory remained at odds with the beliefs of the scientific and medical communities. Dr Upledger believed that if Sutherland’s theory of cranial movement was true, this would help explain, and make feasible, the existence of the rhythm he had encountered in surgery. Dr Upledger set out to scientifically confirm the existence of cranial bone motion. From 1975 to 1983 he served as clinical researcher and Professor of Biomechanics at Michigan State University, where he supervised a team of anatomists, physiologists, biophysicists and bioengineers in research

Because CST works on regulating the whole body it has an amazing effect on the hormonal system. The adrenal, period hormones and thyroid hormones respond amazingly well to this treatment.

How and why did you become involved?

I have always looked at the human body as a powerful self-regulating system. So when clients come in with a health problem CST supports me as a practitioner to facilitate their healing process.

How do you become qualified?

As a physiotherapist I became a qualified CST practitioner through studying with the Upledger/Barral Institutes. This group organises courses around the world for medical practitioners.

What are the most common misconceptions?

That the treatment is done from the head only. When using CST any part of the body can be worked on. The other misconception is the idea of ‘no pain – no gain’; in CST only soft touch with very little pressure is used to achieve the best outcome. The most surprising fact for most is that by using such a gentle treatment the person’s own healing mechanism is allowed to kick in and the results are so much better from when force or strong medication are used.

What is the average cost per treatment?

The average cost at Naturally Healthy is $65 or an ACC surcharge of $22. Prices very depending on practitioners. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Free Valentine’s day fun at Claudelands Whether you’ve got a bicycle built for two, a child’s tricycle or in fact any bike, Hamilton City Council has the perfect way to enjoy Valentine’s Day this year.

ike Wise 2016 is a free family event running from 10am to noon on Sunday February 14 at Claudelands Park. People can just turn up on the day, but if you pre-register though the council’s website you go into a draw to win one of three new bikes. The council’s road safety coordinator Mihi Bennett-Smith says families can bring their bikes along for free checks, check out some great decorated bikes, test their skills on an obstacle course or attempt to master a unicycle. “There are plenty of giveaways and

spot prizes along with a chance to test yourself against the speed camera and Ruben the Road Safety Bear will be there to entertain the youngsters. It’s going to be a fabulous day out and we look forward to people sharing their love of bikes on Valentine’s Day,” she says. Bike Wise 2016 supports Hamilton City Council’s vision for a bike-friendly city, one which provides options for commuting and recreational riding, delivering health and economic benefits to our region, while linking with national and regional biking projects. hamilton.govt.nz/bikewise

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fitness journal February 2016

Managing Menopause: Is Hormone Replacement Therapy for you? Hormone Replacement Therapy (HRT), can offer relief to many menopausal women to alleviate symptoms that impact on their daily quality of life, but it isn’t for everyone. This may include those women already ‘oestrogen-dominant’. This final article in the series by Wendy Sweet on ‘Managing Menopause’, takes a look at HRT and explains why it may no longer be the panacea for symptom relief as advertised to women in the past.

s millions of women have known for centuries, the symptoms of peri-menopause (the years leading into menopause) are often the hardest to cope with. Hot flushes, night sweats, mood swings and lack of energy leave many menopausal women not only frustrated and humiliated, but also exhausted. Although in the past this ‘change of life’ was viewed favourably as a return to a carefree lifestyle, for many women, the symptoms signal a turn to medication, classified as Hormone Replacement Therapy (HRT). Offering relief to women for decades, these days, a number of different medications are available to women transitioning into and through menopause. Choices abound, unlike days of old. The first commercially available hormone treatment was offered to women in the 1890s. A substance called Ovarin was made from desiccating and pulverising cow ovaries and it claimed to treat menopause symptoms. Over the next two decades other pharmaceutical companies came on board with various concoctions of ovarian extracts purported to relieve vasomotor symptoms (hot flushes). In 1930, the biggest breakthrough came with the development of oestriol glucuronide which was isolated from horse urine. Other replacement therapies followed until in 1942, Premarin arrived on the United States market from Ayerst Laboratories.

Wendy sweet Wendy Sweet (RGN/ M.SpLS/ PhD Student, Waikato University) An award-winning fitness and wellness educator in New Zealand and Australia, Wendy brings her personal experience as well as her research interest in women’s mid-life ageing and lifestyle behaviourchange to the relatively unspoken topic of ‘menopause’. Coming in early 2016, is ‘My Menopause Transformation’ (MyMT™) – an evidenced 12-Step Program of Lifestyle Change, just for women transitioning into and through menopause.

Premarin use skyrocketed in the 1960s with new and highly glamorous advertising campaigns that turned menopause (like ageing), from a ‘natural transition’ into a highly medicalised ‘problem’ that must be ‘treated’

What is Oestrogen Dominance? This term was first coined by the oestrogen to dominate the late Dr John Lee from Northern hormonal environment, overCalifornia. shadowing progesterone, As far back as the 1970s this exacerbating the symptoms of low pioneer of women’s hormonal progesterone as the oestrogen is health was inspired to explore ‘unopposed’. the role of progesterone in Because his findings were peri-menopause after noticing based on clinical experience and that many of his patients were not scientific studies, there has intolerant to the use of oestrogen been some criticism of his theory replacement therapy. but according to Dr Lee, women Dr Lee believed that the with a history of pre-menstrual symptoms so many women pain, endometriosis, bloating, experienced during menopause water retention, painful breasts, were in fact due to the high fat-gain and mood swings, may be amount of oestrogen present in oestrogen-dominant heading into the body not only circulating in the your menopause years. blood stream but stored in fat cells. In this case they may benefit Dr Lee felt that because from the hormone progesterone, oestrogen works in harmony with not oestrogen. progesterone, the extra oestrogen A number of progesterone causes progesterone levels to drop creams proliferate the market due dramatically. to his reports, but critics state that He contended that this there is no consistent evidence that journal 32 imbalancefitness naturally causesFebruary 2016 they work.

for the rest of a woman’s life. A typical excerpt from the 1960s advert for Premarin was in fact, marketed to men. ‘The physician who puts a woman on ‘Premarin’ when she is suffering from the menopause usually makes her pleasant to live with once again. It is no easy thing for a man to take the stings and barbs of business life, then to come home to the ‘turmoil’ of a woman going through the change of life. If she is not on Premarin, that is.” Today, HRT refers to both plant-sourced (often marketed as ‘natural’ or bio-identical) or animal sourced (yes, still horse urine!) preparations which replace the common hormones that naturally decline during the transition through menopause. All are ‘synthetic’ although many women become confused with the marketing of plant sources of oestrogen which are called ‘bio-identical’ hormone therapies (BIHRT). Some women benefit from HRT for symptom management, some don’t. This is especially so for women who might be ‘oestrogen dominant’ (refer side-bar). Women also should understand that taking oral HRT is not ideal. Putting on a patch and having hormones absorbed through the skin (trans-dermal) offers better absorption and uptake of the hormones. It’s a personal choice between a woman and her doctor about the decision to take HRT. Sometimes however, if doses aren’t regulated well, taking HRT may cause other

issues. For example, in some women, poor gut health as well as a ‘fatty liver’ (steatosis) may inhibit the absorption and action of the hormones. The hormones might also wreak havoc on the liver, causing metabolic changes, which increase the presence of inflammation as well as the production of proteins which could contribute to blood clots. In blood screening, this may be seen as disordered liver function tests. The other concern about HRT is how long women should take it for. The first inkling of the concern with long-term use of HRT (defined as five years or more), was recorded by the Women’s Health Initiative (WHI) Research study in the early 2000s. This study involved 161,808 generally healthy post-menopausal women. The clinical trials were designed to test the effects of post-menopausal hormone therapy, diet modification, and calcium and Vitamin D supplements on heart disease, fractures, and breast and colorectal cancer. The hormone trial had two studies: the oestrogen-plus-progestin study of women with a uterus and the oestrogen-alone study of women without a uterus. This study ceased because of the following findings: – Cardiovascular disease increased in longterm hormone replacement users – Breast and ovarian cancer risk increased in long-term hormone replacement users The appropriate dose and duration of HRT is undecided in long-term use.

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WIN WIN WIN Win one of two on-line ‘Kick-Start’ Lifestyle Behaviour-Change programmes for your own menopause transformation My Menopause Transformation (MyMT™) is an on-line 12-Step Lifestyle Change Programme that is JUST for women transitioning into and through menopause. Designed to reduce symptoms and improve health as women age, it educates and supports women into the changes they must make to not only improve energy levels and reduce symptoms of menopause, but to ensure their healthy ageing. MyMT™ ‘Circuit-Breaker’ is the starter 6-Step part of the programme. These vital steps will educate you to break the circuit of your symptoms as well as support you

"I'm one of the Transformers mentioned and I want to shout it from the rooftops how beneficial this programme is! I wish all women's health practitioners, gastroenterologists, endocrinologists, orthopedic surgeons, cardiologists...who are seeing all our menopausal

they may have similar risks as HRT and will not stop post-menopausal bone fractures. Evening Primrose Oil (EPO) is commonly promoted for menopause symptom relief. But gold standard trials have shown that it does not work. For a more comprehensive insight into other treatments, Dr Lawton’s book, ‘A Woman’s Guide to Menopause’ is available. Although it seems that HRT is losing favour in some circles, women transitioning through menopause can still obtain adequate symptom relief by reviewing their nutrition, exercise, stress levels and other aspects of their lifestyle. These lifestyle changes have been covered in previous articles in this series. For more information on a range of issues about menopause, check out Wendy Sweet's ‘My Menopause Transformation’ Face-book page.

symptoms in isolation to their speciality begin to recomment this programme. It treats the source of the multiple symptoms. I finally feel listened to and empowered to take control of my whole health! – Bronwyn, invercargill Enter the draw to win one of two on-line ‘Kick-Start’ Lifestyle Behaviour-Change programmes for your own menopause transformation, valued at $299 each. To enter, email your name and contact details, with MyMT in the subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz Entries close March 29.

Kiwikitz supply a quality range of home grown New Zealand Health products. From skin creams to natural suppliments check out what we have to offer at www.kiwikitz.com Kiwikitz has been producing ‘Harmony’ - the popular and original NZ made, all natural Menopause change-of-life Support Cream since 1993. • Aids in reducing anxiety and stress levels associated with hormonal imbalances • ‘traditional herbal blend to support reduction of common change-of-life symptoms premenopausal tension, hot flushes and hormonal imbalances • Supports better sleep patterns

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HRT may improve post-menopausal osteoporosis, but only in those women whom risk of osteoporosis is high e.g. smokers Following the findings of the WHI studies, the Food and Drug Administration (FDA) in America now recommend that hormone therapy be used in short-term circumstances only (five years or less) and at the lowest dose possible to achieve treatment goals. What about ‘phyto-oestrogens’ for symptom relief? Phyto-oestrogens and isoflavones are substances found in plants and may act as weak oestrogens. Foods promoted for this purpose include yams, soybeans, soy products, lentils, bean sprouts, alfalfa and flaxseed (linseed). These typically bind with oestrogen receptors in the body causing a weak oestrogen-like action. According to New Zealand’s Dr Beverley Lawton, long-term effects of taking phyto-oestrogens are unknown and

into breaking the circuit of your old lifestyle habits. Fitness Journal has teamed up with ‘My Menopause Transformation (MyMT™)’ to offer two lucky readers a ‘Kick-Start’ menopause lifestyle makeover. Soon to be launched is MyMT’s starter 6-Steps of a 12Step Lifestyle-Change programme. Designed by award-winning lifestyle and fitness industry pioneer, Wendy Sweet, this unique on-line programme offers women transitioning into and through menopause a progressive lifestyle and health behaviour-change programme. Not only does

it provide scientifically-proven strategies for managing menopause symptoms, but will rejuvenate metabolism, improving mid-life health. MyMT™ supplies the ‘why’ and ‘how’. You do the rest in your time and at your pace! During 2015, a number of New Zealand women were invited into a trial of the 6-Step ‘Circuit-Breaker’ programme. Here’s what Bronwyn said:

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fitness journal February 2016

Eat

Cafe Irresistiblue Cafe Irresistiblue at Monavale Blueberries is a unique orchard cafe situated in the heart of Waikato. Set among New Zealand’s largest certified organic blueberry orchard, the cafe has amazing views over the orchard towards the mountains beyond. Open every day from 9am - 4.30pm, with high ceilings and a rustic, country feel, the cafe is a great place to visit, relax and enjoy a cup of organic coffee and a delicious fresh meal incorporating an enticing palate of local flavours.

The best places to eat in Waikato

The on-site orchard shop offers delicious fresh and frozen organic blueberries and other organic blueberry products, including juices, jam, spreads, chutney, salad dressing and sauces. The café can also be booked for special functions, day or evening.

This month's recipe

Treat yourself to the Cafe Irresistiblue blueberry pie, packed full of blueberries and is delicious. Can be made as one large pie or put into 4-5 smaller dishes (try making heart-shaped ones for Valentine’s Day).

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Shop 12 Clyde Street shopping 07-856 8508 Centre, Clyde Street, Hamilton, 3216

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200g short pastry ½ cup sugar 3 tbsp flour 4 cups blueberries ¼ tsp nutmeg ¼ tsp cinnamon Roll out half the pastry and line a deep pie dish. Fill with blueberries combine with sugar, flour and spice mixture. Cover with remaining pastry (in criss-cross design or crumbled on top. Bake at 200 degrees Celsius for 40 minutes or until fruit is cooked. Short Pastry: 100 g sugar 200 g butter 300 g flour 1 egg Fold and knead ingredients together.

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Take the FABruary challenge

urn your February into FABruary and join with a swag of sporting celebrities who are taking the challenge to help create healthy and fit communities. Already a successful event in Australia, this month FABruary launches throughout New Zealand. FABruary provides a platform to kick start the year for individuals, families, friends and colleagues willing to participate and hold each other accountable to create healthy and fit communities. Founded by former Warriors and New Zealand rugby league representative, Clinton Toopi, FABruary ambassadors include well known sports and community personalities such as New Zealand hockey athlete Sam Charlton, rugby league player Ali Lauitiiti, rugby and sevens star DJ Forbes, former Warriors player Jerome Ropati and rugby player Malakai Fekitoa.

Diabetes New Zealand is working alongside Clinton. FABruary’s promotion of healthy food choices and increased physical exercise is very much aligned to Diabetes New Zealand key messaging around the prevention or delay of type 2 diabetes. Ambassadors pledge to make healthier choices about food, activity and beverages during February. One of the key aims is to encourage people to get active by recording a minimum of 10,000 steps on their Fitbit each day, as well as giving up their favourite ‘naughty treat’ for FABruary and being conscious of making healthier choices. Ambassadors will use Fitbits to track their steps and activities during February and motivate and challenge each other through an online Fitbit group (www.fitbit. com/group/22FXY3). Anyone is welcome to participate.

FABruary Ambassadors (left to right): Nickson Clark, Manu Vatuvei, Sam Charlton, Jerry SeuSeu, Kara Rickard, Jerome Ropati

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

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“We are encouraging people to get active by recording a minimum of 10,000 steps on their Fitbit each day, as well as giving up their favourite ‘naughty treat’ for FABruary and being conscious of making healthier choices,” says Clinton Toopi.

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That’s a Wrap stocks a large range of dance wear including: • Exclusive brands – Bloch, Capezio, Energetiks, Wear Moi, Paul Wright, Plus • Dance shoes • Leotards • Tights • Warm up gear • Accessories

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fitness journal February 2016

Make your 2016 New Year’s resolution life-changing More than 85 percent of New Year’s resolutions fail, but let’s change that for 2016.

n the first day of the year countless people make New Year’s resolutions, so why is it that come February, so many of those resolutions have failed? Over the New Year period many people resolve to better themselves, have a happier life and not surprisingly, to lose weight and exercise more. And why not? It is an undeniable fact that by exercising regularly and maintaining a healthy weight, we are less prone to lifestyle diseases, depression and to just simply feel better about ourselves. So despite the knowledge that health and exercise New Year’s resolutions are going to have an overwhelmingly positive impact on our daily lives, why is it that (according to a 2007 study of more than 3000 people conducted by the British psychologist Richard Wiseman at the University of Bristol) 88 percent of those who make New Year’s resolutions will fail. This is despite 52 percent of the participants feeling confident that they would succeed when they set their goal. The study went further than just measuring success and failure. It also provided

different participants with different advice to help them achieve their goals, and then tracked what advice contributed the most to success. It is clear from this research that there are ways you can increase your success rate and finally make those health and exercise resolutions stick. So as the New Year turns into February, what can you do to avoid being one of the 88 percent, and instead be successful with your health and exercise New Year resolutions through 2016? By using a combination of the results from this study, and some advice from the experts, 2016 can be the year you get more physically active and healthier.

Set a timeline and plan

An exercise or fitness New Year’s resolution is not achieved in a single workout or even a month. To become a physically active and healthier is something you will contribute to on a weekly basis throughout the year.

Set goals

The secret to goal setting is to make sure the goal is a SMART one: Specific, Measurable, Achievable, Realistic and Timely. The more specific your goal is, the easier it is to track your progress and see how you are going. You aren’t going to go straight from

the couch to a 5km run in one session, so it’s helpful to be able to see that while the results aren’t appearing instantly, you are making progress along the way.

Don’t go it alone

Want to really make it to those New Year’s goals? Enlist the help of an expert. Gone are the days of having to start exercising and hope for the best. In New Zealand we have some amazing personal trainers and exercise professionals who have the qualifications and attitude to make your workout more effective AND more fun. Next step? Tell the world what you are hoping to achieve. Friends and family won’t laugh at your resolution, and they are more likely to become your ally and help you stay focused on your ‘off’ days.

Be positive

New Year’s health and exercise resolutions are not a one-time event. They are a goal that you work at throughout the year. Every time you make a wise food choice, or do a workout or exercise, you are contributing to your success, and a single stumble will not erase all your good work. For more information on registered exercise professionals in New Zealand, visit www.reps.org.nz

Who is the NZ Register of Exercise Professionals (REPs)?

REPs is an independent non-profit organisation administrating the New Zealand exercise professional’s register to ensure the public receives safe and effective exercise advice. Using REPs Registered Exercise Professionals is the “Warrant of Fitness Check” that exercise professionals and facilities meet New Zealand and internationally benchmarked standards to deliver exercise advice and instruction. REPs is affiliated globally to other national exercise professional registers representing more than 210,000 exercise professionals through the International Confederation of Registers for Exercise Professionals (ICREPs) - www.icreps.org

Caci Hamilton: Get ready

Fresh for Faced Summer! Caci Hamilton is sporting a fresh new image, thanks to the ultimateJoin (nonussurgical) facelift. at It looks for an evening Caci Hamilton rejuvenated, refreshed, more aesthetically appealing Thursday November 5th, 6pm and years younger; much like many of the customers Enjoy food, drinks learn about Caci’s NEW body shaping who walk out the and door. and fat reduction treatment, CHILLSCULPT®.

ChillSculpt® is not a weight loss treatment and suitable for clients within a healthy weight range. ChillSculpt® uses Cryolipolysis technology to freeze and reduce fat cells.

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Kick start

2016 Pulse Personal training jenny@pulse4pt.co.nz www.pulse4pt.co.nz 021 315 119

crossfit waikato 180 Kent Street, Frankton, Hamilton johnnyg@crossfitwaikato.co.nz 027 281 4298

Fastlane Fitness 800 Victoria Street, Hamilton www.fastlane.kiwi 07 839 0886

Women's 30 minute Fitness Curves Chartwell 13 Lynden Court, Chartwell, Hamilton www.curves.co.nz 07 8533 493

Deep tissue/sports/ pregnancy massage 114 Clarkin Road, Hamilton 07 852 5555 | 021 321 032 www.janeharris.co.nz

fast fit personal training Emily Discombe (Personal Trainer) emilydiscombe@gmail.com facebook.com/fastFITNZ 021 0298 6913

Physiques health & fitness Rototuna Shopping Centre, Cnr Thomas & Horsham Downs Rd, Hamilton 07 854 8390 | info@physiques.co.nz www.physiquesfitness.co.nz

UNIREC Gate 1, Knighton Road, University of Waikato, Hamilton unirec@uleisure.co.nz www.unirec.co.nz | 07 838 4177

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

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Naturally Healthy Health Stores and Clinics

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NOW IS THE TIME TO START YOGA Enrol now for 2016 courses. Balance Yoga’s popular 8-week beginners courses start in February. It’s the perfect place to start, and you can book your place now. Naturally HealtHy

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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)

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Herbal Shop & Clinic • 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 February 2016

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Get your BRIGHT SMILE with Clear Braces! Until recently, only children and teenagers seemed to get braces; however, a recent survey found that one in five orthodontic patients today are adults. This number has increased around 60% in the last ten years, and at Old Villa Dental many of our orthodontic patients are adults who take advantage of new Short Term Orthodontics (STO) technologies with clear braces such as Six Month Smiles速.

Old Villa Dental patients, Abby and Maryna, show off their Clear Braces

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