Fitness Journal March 2016 by Fitness Journal

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Fitness Journal health | performance | wellbeing

Waikato Edition | Volume 3: Issue 3 | march 2016

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WIN: wake board lessons, Red Seal vitamins, Savar haircare, Ronix backpack and more...

Injuries can land you in deep water Keep your head above the water on the lake this summer by training with the experts. Maximise your performance and stay injury free

Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability Functional Movement Training / Wellness Gym & Classes 20462

Photograph supplied by Brainjam Production Name: Susannah Leydon-Davis Country: New Zealand (Hamilton) Age: 24 Preferred event: Mixed doubles World Ranking: 514 Highest Ranking: 49 (2014) Interesting Facts: 1) Played in the 2014 Commonwealth Games partnering her older brother Oliver Leydon-Davis 2) Member of all 3 Waikato teams that won the NZ Wisden Cup 3 times in a row (2010-2012) 3) She is a graphic designer. While on a Sir Edmund Hillary Scholarship, she completed her studies at Waikato University

Name: Tien Minh Ngyuen Country: Vietnam Age: 33 Preferred event: Singles World Ranking: 41 Highest Ranking: 20 (January ’15) Interesting Facts: 1) Holder of the longest rally ever played in men’s singles 108 shots, 2 minutes long at the World Championships in 2013. 2) Top seed for this event and huge favourite for winning the men’s singles title.

Photograph supplied by Brainjam Production Name: Chris Steeghs Country: New Zealand (Hamilton) Age: 17 Preferred event: Men’s doubles World Ranking: 119 (World Junior Ranking) NZ National Ranking: 4 Interesting Facts: 1) Chris represented NZ in the 2015 World Junior Championships in Lima, Peru 2) Hamilton Boys High School student now on a Sir Edmund Hillary Scholarship at Waikato University

Name: Thi Trang Vu (B) Country: Vietnam Age: 23 Preferred event: Singles World Ranking: 47 Highest Ranking: 39 (August ’15) Interesting Facts: 1) Top seed for this event and expected to win the women’s singles event 2) Winner of the 2015 White Knights International

TickeT informaTion The ticket works as following and can be pre-purchased from the Waikato Badminton Office located at the Eastlink Badminton Stadium, 30 Old Farm Road, Hamilton East. Door sales are also available. 1) Tickets cost $10 2) It’s an entry ticket to the event and gives 4 days unlimited access 3) It’s a raffle ticket with some great prizes including a $10,000 Spa Pool (people may buy as many tickets as they want) 4) It’s a Waikato Junior Badminton Fundraiser

Photograph supplied by Brainjam Production

So there are three good reasons to buy a ticket: 1) To come and watch some spectacular Badminton 2) To have chance to win some amazing prizes (people do not have to be present at the event to claim their prize). Odds are pretty good with a maximum of 1000 tickets to be sold. 3) To support Junior Badminton Event schedule: · Thursday 17 March 11am-7pm · Friday 18 March 4pm-9pm · Saturday 10am-3pm · Saturday 5pm-8pm · Sunday 11am-3pm 2

fitness journal March 2016

Preliminary rounds Preliminary rounds Quarter Finals Semi-Finals Finals (Prize draw at 1.30pm approximately)

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People do NOT have to be present at the event to win a prize, however your presence would be appreciated

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

From the editor

his month is an important one for many athletes around New Zealand, as they compete for national titles and Olympic qualification in sports as diverse as equestrian and rowing. As this issue is released, more than 1400 riders are competing for prestigious Horse of the Year Show titles, including two local riders eyeing selection for the Rio Olympics; Clark Johnston (eventing) and John Thomson (dressage). Meanwhile in the early mornings, Waikato River and Lake Karapiro are hot spots, with secondary school students training hard for Maadi Cup in Twizel later this month. And that’s not to mention the many other events such as the New Zealand Track & Field Champs and Olympic trials, North Island Wakeboard Champs, NZ Open Kite Foil Champs, New Zealand Ultimate Champs, Kellogs Nutri-Grain Ironman and many more taking place this month. While it’s inspirational watching top level athletes, it is

Competition corner Jump start your day just as inspirational to achieve your own goals. And Eastlink Sports Hub open day (March 19) offers the chance to have a go at something new; from inline hockey and gymnastics, to badminton, squash or tennis. So while most of us will never be in the running for Olympic contention, that’s not to say we should stop striving to achieve. Whether it’s your personal best or having the courage to try a new sport, get out there and have a go. (It can’t be much worse than my laughable attempts at mountain biking this weekend). See you out there. Lisa

Lisa Potter Editor fitnessjournalwaikato

COVER photo: Anthony East by Jimmy Hill Photography

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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Discover the world of wake boarding without needing a boat, driver or spotter. Just get yourself to Taupo Water Sport Park; New Zealand’s first commercially operated cable park. Nestled in the heart of Wairakei Tourist Park, the man-made pond is modelled after a similar European venture and allows wake boarders and water skiers, from beginners to elite athletes, to indulge their love of the sport, no matter what the weather conditions. The place to learn, develop and push boundaries while strapping a board to your feet, grab some friends and take to the water. Individual and group lessons are available or you can just enjoy your own experience (and just have fun biscuiting if you’d rather). Eliminate pesky hurdles; boat ramps, cold water, rough conditions and enjoy postcard worthy flat water at Taupo Water Sport Park all year round. Check out the venue and action at taupowatersportpark.com

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12 Mill Street, Hamilton PO Box 1425, Hamilton 3240. Phone: (07) 838 1333

WIN WIN WIN

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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Enter to win one of FOUR fantastic prizes. We’ve got two individual one hour lessons up for grabs and two one- day passes. To enter, email your name and contact details, with Taupo Water Sport Park in the subject line, to win@fitnessjournal. co.nz or enter at fitnessjournal.co.nz Entries close April 18 2016

Bag Buzz The humble backpack is the ultimate sporting accessory, no matter what your chosen sport. And this eye-catching Ronix Buzz backpack is deceptively simple; until your consider the fact it’s MacGyver’s dream modern-day bag, complete with a sunglass pocket on top, water bottle storage on both sides, a 17” padded laptop pocket, and ample other storage pockets and pouches. Enter to win the Ronix Buzz backpack by emailing your name and contact details, with RONIX in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close April 18 2016

fitness journal March 2016

Be sun smart

Not all sunscreens are created equal. We’re huge fans of the Osmosis MD range of skincare, particularly this Ultra Sheer SPF 30 broad spectrum sunscreen. This non-nano, coated, zincoxide-based sunscreen offers sheer, long-lasting coverage, plus it’s lightly hydrating and feels fabulous on skin. Available from Jeunesse Clinic (jeunesse.co.nz)

Just be cool

These Dr.Cool wraps are the perfect antidote to summer heat. Replacing traditional bags of ice and combining cold therapy with compression, Dr.Cool wraps help reduce swelling and speed recovery mid or post-workout. Reusable, thanks to the award-winning chemicalfree cooling material used to keep the wrap cold. Drcoolrecovery.com

Purple Rain

There’s something seductively simple about this OM Stars twisted bra yoga top. The buttery soft fabric is supple and fluid; perfect for yoga moves. Flipyourdog.co.nz

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These are a few of our favourite things...

Feel the Air

Looking at stepping outside your comfort zone? Then look no further than wake boarding. Experience the freedom of water and air on an iconic Ronix creation. Ronixwake.com

Wunderbar Wonderbar Bring calm into your life

We’re busy. We text, tweet, email, blog, Facebook. We hustle, bustle and rush. Take a moment to consider your hectic life and whether it serves you well. A Year of Mindful Living is packed with bite-sized and thoughtprovoking snippets, aimed at helping make daily changes for a calmer life. Yes please. Penguin.co.nz

If you’re active and on the go, you’ll love this Wonderbar. With ingredients like coconut oil, cocoa butter and vanilla, the solid hair conditioner bar doubles as a shaving bar and an in-shower moisturiser, so it’s all you need in your gym bag. Better still, it’s made in New Zealand. Ethique.co.nz

Truly Oarsome

As we head towards Maadi Cup, it’s the perfect time to explore The Cambridge Collection’s range of rowing jewellery. World Champion Eric Murray and his wife, Jackie helped developed many of the original ideas behind the oar-inspiring collection of silver and gold earrings, rings, charms, pendants, bangles and accessories. thecambridgecollection.co.nz

N I W N I W N WI Protein Pop

Skin Miracle

Beating the heat has never felt so good, as with a Dr. Feelgood protein pop.

New Zealand ingredients lead the way, with Savar’s delicious new rosehip miracle moisture essence. Super rich in antioxidants and enriched with premium rosehip, New Zealand blackcurrant, kiwifruit, goji berry and bear berry, it’s the ultimate moisture boost for your skin. www.savaronline.com

Forget about ice creams and ice blocks – these 100 percent natural beauties are handcrafted from organic milk and are low in sugar and carbs with mouth-watering flavours such as vanilla toffee crème, banana cinnamon, chocolate mint and Vietnamese iced coffee. Making sure you have enough protein in your diet is essential to getting the most from your body. Protein is the building block for all cells and can help with everything from losing weight, building lean muscle, anti ageing, maximising energy and healing your body. The Dr.Feelgood protein pop uses whey protein, as it has the highest bioavailability of any protein source- that means our body finds it super easy to digest. With nothing artificial in the ingredients list, these icy goodies are the ultimate summer treat. Drfeelgood.co.nz Enter to win a 12 pack of Dr. Feelgood’s protein iceblocks from Bin Inn Dinsdale. To enter, email your name and contact details, with Dr.Feelgood in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close April 18 2016

Confidence booster

Jump into your favourite activity with confidence, supported by this Shock Absorber wire-free sports bra. Available in sizes up to F Cup, it’s the ultimate combination of active shaped support and flattering femininity. Avocado.co.nz

fitness journal March 2016

What started out as a typical Kiwi pastime has grown to epic proportions for one Hamilton family.

Riding the wave of success By lisa potter

eet the East family. Mum, Justine is chief boat driver, social water skier and wake boarder, Dad, Barry recently started competing in water skiing after a lifetime of enjoying the sport socially, daughter Sabina (15) is a competitive slalom water skier and hockey player, while youngest member of the family, (13), is the one making the biggest waves of all; on the competitive wake boarding circuit. Having already represented New Zealand at the World Championships in Mexico last year, Anthony is keen to keep impressing, both at home and on the world stage. He’s already having a cracker of a season, kick starting March by taking out the North Island Junior Boys title for the second consecutive year – an ideal lead in to the upcoming New Zealand Champs. One of the younger members of Team Ronix, Anthony has no shortage of mentors and supporters – particularly from within the close knit community of wakeboarders, despite the fact most of them are more than a decade older.He’s out on the water practising tricks and honing his technique at least three times a week. “It’s a very time-intensive sport,” admits mum Justine, “and we’re all involved, both by necessity and because we love it too.” Wake boarding is not a sport where an athlete can just head out and go for a run. It requires a boat, a driver, a spotter – so a full team of supporters is required each time Anthony wants to train.

With the New Zealand Champs his short-term goal, his eye is firmly set on the future and competing in France at the 2017 World Champs.

And here’s where that local community of teammates is an absolute blessing. Anthony reckons he would never have got involved in the sport without the encouragement of Bevan and Regan Carlyon, who continue their involvement today. “Bevan still comes out with us, always encouraging Anthony and giving tips,” says Justine. “His own son Regan competes in open men's now, so has already been through it all which is really helpful. Both Bevan and Regan have helped us out since the beginning, with a bit of coaching and rides on other boats.” Recently fellow team Ronix riders Nick Beale

Quick Bites Which part of the sport you enjoy most? The feeling of landing new tricks. What is your sporting highlight so far? Representing New Zealand at the 2015 World Wakeboard Championships with the rest of the team. Name your favourite tricks? Method, heelside melon late 180 or mute heelside 360 What is the hardest and longest trick to master? A toeside 360.

fitness journal March 2016

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Anthony's achievements – 1st 2016 North Island Junior Boys – 1st 2016 Cable vs Wake. Junior Boys – 13th 2015 IWWF World Wakeboard championships – Selected in the NZ Development Squad 2015/16 – Selected as part of New Zealand Wakeboard team, to compete at IWWF World Championships, Cancun, Mexico – 2nd 2015 Nationals, Junior Boys – 1st 2015 North Island championships, Junior Boys – 1st 2015 Cable vs Wake, Junior Boys (age 11 to 14)

and Paul Maguire include Anthony in their training sessions, even picking him up and dropping him home if his parents are busy. “We’re based at Gordonton so it’s a fairly decent hike out to Lake Karapiro and to fit in training around school commitments,” says Justine. Anthony started at Hamilton Boys’ High School this year where he is a member of the Sports Academy. “We’re lucky enough to have a small lake near home so we can pop out there in the evenings for some quick sessions,” says Justine. When he’s not on the water, Anthony is most often found on the trampoline, practising his tricks and developing fresh moves, with a rope and handle tied to a

nearby tree. With the North Islands under his belt last week (can we update this with results on Sunday night please) the focus is now on the New Zealand Championships at Lake Karapiro in April, wherehe’s hoping for the top spot on the podium. Competing as a junior boy (11-15), Anthony is very much the one to beat at national events yet he is constantly striving to achieve and improve. For such a high achiever, his entry to the sport came about almost by chance. “We learned to water ski with mum and dad behind grandpa’s boat and it was just always something we did for a bit of family fun,” Anthony says. It wasn’t until he was encouraged to enter a Groms Wake Board competition a couple of years ago (ability-based rather than age-based) that he caught the attention of those with an eye for potential. After entering for fun and coming away with a win, Anthony was officially a wake boarding athlete. Now a member of Karapiro Water Ski Club, Anthony’s coach is Kurt Robertson, a Kiwi who is based in America but comes back to New Zealand a few times a year for training sessions. With a set training programme to follow, Anthony continues practising under the watchful eye of his older fellow competitor, Nick Beale. “I spend time watching world class athletes on You Tube too, watching their tricks and technique,” he admits. So far competing at the World Champs in Mexico with the rest of the New Zealand team ranks as one of the highlights of his involvement in the sport. “It was pretty amazing actually seeing the best in the world in action. It really motivated and inspired me.” While the sport is somewhat challenged

by weather conditions, another training spot is Taupo Watersports Park where no boat is required and tricks can be practised in the purpose-built lake where he is towed by a cable. And when winter rolls around, he still gets out on the water, swapping his boardies for a wetsuit.

With the New Zealand Champs his shortterm goal, his eye is firmly set on the future and competing in France at the 2017 World Champs. “I’ll be one of the youngest in my category though, as I’ll have just stepped up into Junior men which is 15-19 year olds,” he says. “But that just adds to the challenge.”

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fitness journal March 2016

Walking on water The origins of water-skiing are worth pondering; odds are someone simply fell off the back of a speeding boat, grabbed the nearest tethered rope in an attempt to save themselves, and as human nature would have it, rather than smash around in the waves they stood up. Bingo, a sport was invented.

he truth is much less interesting. A man called Ralph Samuelson of the US is formally acknowledged as the first water-skier in history. It is recorded he tied a couple of planks to his feet and used an old clothesline to perform the first run in 1922 of what is now one of the most highly coveted recreational sports in the world. The popularity of water-skiing was so prolific through the 60s and 70s, that it was actually included as an exhibition sport at the 1972 Olympic Games in Munich. Popular theory assumes it got no further up the Olympic food chain due to its inherent expense and inaccessibility to third world countries. Though with surfing and sport climbing in the mix for Olympic inclusion, it may yet make the agenda. There would be few who haven’t had a crack at standing up behind a boat on skis. However, as with all sports, the competitive version is a lot tougher and more skilful than first suspected. Tournament water-skiing involves three disciplines; slalom, jump and trick; and world champions are found by amassing the most points in each.

Slalom means speeding along behind a boat, zigzagging through six buoys, each of those buoys 11.5m away from the centre that the boat travels down. If a skier is successful, the boat is progressively sped up and the rope progressively shortened until the skier ‘fails’ to negotiate a buoy. Pretty much know how that must end. Pro men can reach slalom speeds of up to 116 km/hr and fight against 4 Gs of force, resulting in the equivalent of 600kg in torque. The lower body is basically used as a lever in order to withstand such forces, however upper body isometric strength and core stability are paramount in order to change direction with such control and speed. The jump event is exactly what it says; come screaming into a ramp on your skis and see how far you can fly before landing on your feet/skis. The world record is currently held by the aptly named Freddy Krueger who jumped a jaw-dropping 95m in 2015. Trick skiing uses a shorter, wider ski and involves two runs of 20 seconds in which to impress with flips, rotations, toe holds and spins. The trickier the trick, the bigger the score. In 2009, Cambridge’s Stacey Gilbert won

a bronze medal at the Under-17 World Championships, being one of just a handful of New Zealanders to feature large on the world stage. Hamilton’s Aaron Larkin was the first New Zealander to be the world's top ranked men's slalom water skier via multiple podiums and a silver medal at the World Championships in 2011. “We are lacking some young skiers in Waikato which is a shame” says Stacey. “However, the under 21 Aussie-Kiwi challenge was recently held at Piarere. The Aussies all stayed at Karapiro and by all accounts it was a huge success and the Aussies really enjoyed it. So that was great to hear.” Barefoot water-skiing repeats the above, slaloming over the wake, jumping to land on your butt, and then stand up, (for what should be obvious reasons) and tricks that use what usually become hardened soles of the feet rather than the skis. Being that most people’s feet are smaller than skis and as if going barefoot wasn’t hard enough, the boat speed has to be faster in barefoot to create enough lift. Additionally, skiing in reverse, so holding the handle behind the hips and facing away from the boat means you start this kind of run with your face already underwater. Nice. The Waipa 40+ sportsperson of the year in 2014 was one such hardened and incredibly gutsy athlete – barefoot water-ski champion Kathy Duxfield, now retired, who revels in teaching others the art of using your feet. So if speed, agility, strength, water and a bit of knarly thrown in sound like they could

be for you, get in touch with Nigel at Pairere Water-ski club at Nigel.Wilson@spark. co.nz or Karapiro Water-ski club at the other end of the lake www.skikarapiro.co.nz. The Waikato Regional Water-ski champs takes place at Horahora Domain, Karapiro on March 19-20 if you want to see how it’s done. And the dangers of water-skiing you ask? ACC statistics show 2131 new claims and 2762 ongoing for water-ski injuries last year at a total cost of $4 million. Which utterly pales in comparison to Rugby Union with 61,705 new and 76,965 ongoing claims at a cost of $77,335,941. Just a thought.

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

New Zealand barefoot waterski champion Kathy Duxfield shows how it's done.

fitness journal March 2016

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Water ski and wakeboard injury prevention By Lynsey Graham When it comes to water sports such as wake boarding and water skiing, Kiwis are a great nation of participants, particularly during summer. However, as with all sports, a little forethought and specific injury prevention training goes a long way. Advanced Physiotherapy Wellness manager and REPs registered personal trainer Lynsey Graham is a former British water ski team member with an impressive knowledge of water sports and injury prevention. Using Paul Maguire (Ronix team member and ranked third in New Zealand for wake boarding) to demonstrate, she shares some exercises suitable for recreation to elite skiers and riders.

ith summer well underway, Waikato lakes and river are favourite spots to cool off and enjoy water skiing and wake boarding. A high percentage of people dive headfirst into summer water activity without any thought of whether their body is equipped to handle it. Before you make the annual ‘big splash’ or get started on the competition season ahead, take some time to think whether you are physically ready to do so. It is little wonder that we physiotherapists see numerous injuries related to water activities during summer. In no way is this article intended to ‘dampen’ your enthusiasm to land that next invert, learn to single ski or complete the slalom course for the first time, but it will benefit you to include some injury prevention exercises to your current training routine. The most common injuries from a water ski or wake board fall are ankles and knees. Unfortunately, but logistically, it makes sense. This is because you are strapping your feet into something where there is no

guarantee it is actually going to release if you suddenly fall. Which, let’s be honest is quite often the case. Now, add some extra risk factors into the equation; speed, wake, quick turns, huge air or sweet tricks and finish this off with no specific training beforehand. Suddenly, your fun shred session intended to cool you down in the summer heat, turns into a more wintry, ‘skating on thin ice’ and possible injury session. Ankle and knee injuries can be prevented by increasing joint and core stability as well as overall functional strength. Simple balance exercises performed every day will not only keep you on the right track as part of your water ski and wake board injury prevention programme, but also just general body maintenance that you should be doing anyway. Working with Ronix team rider Paul Maguire, ranked third in New Zealand wake boarding, injury prevention is a crucial part of his training programme. Below is a selection of exercises which can be used for recreational or elite skiers/ riders.

BALANCE PRACTISE Perform the following balance exercises daily, with no shoes on and starting on hard flooring. Perform at least three of each movement. Once you have mastered this, progress to standing on soft carpet, a towel or a piece of sponge to make it more difficult. 1. Overhead double arms 2. Overhead single arms 3. Side double arms 4. Side single arms 5. ‘T’ Balance Overheads (double and single)

SUSPENSION TRAINING WORKOUT Suspension training is a great way to increase overall strength, core stability and balance in one workout. The added bonus of having handles for grip strength (remember that start of season ‘arm pump’) and using your own body weight while keeping your core engaged doesn’t really get more specific than that. Remember by walking your feet in or out you are in control of how much ‘weight’ is added to the exercise. Start easy and gradually add more ‘weight’ as you progress. Perform each exercise for one minute, then rest for 30 seconds. Repeat this circuit 4-6 times. Incorporate these exercises into your training routine and remember the importance of injury prevention training no matter what sport you are involved in. Advancephysio.co.nz

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Squat to row Stand with feet hip width apart (can be slightly outward set for wake boarders). Keep alignment between ankles and knees. Engage core, neutral spine and looking straight ahead. Keeping your arms straight, squat down to 90 degrees and hold for two seconds. As you extend your legs out of squat, pull your arms in keeping elbows by your side. Squeeze shoulder blades together and down your back.

Split squat Face away from suspension training anchor and place one foot in straps. Look straight ahead. Keep core engaged, neutral spine and chest up throughout the exercise. Feet and knees should still be set hip width apart and facing forward (so as you move down into the exercise don’t let the foot swing in/ out; it should move directly back). Initiate movement by moving backwards, keeping chest up. Front knee should stay aligned over ankle. Advanced option: Add jump (especially beneficial for wake boarders)

Squat with torso twist

Stand with feet shoulder width apart (can be slightly outward set for wake boarders). Keep alignment between ankles and knees. Engage core, neutral spine and looking straight ahead. Hold on to straps with one hand. With your ‘free’ hand (we will start with right) twist down and into a squat looking over your right shoulder. As you extend up out of the squat use your core to twist your right hand around and up towards straps. Reach up the straps as far as you can, lifting your right heel from the ground. Repeat on the left side.

Other essential training tips for water – skiers and wake boarders are: – Foam rolling – Stretching – Trigger point self release – Plyometrics – Deadlifts

fitness journal March 2016

There’s nothing average about Abby By lisa potter Abby Armstrong has experienced the highs and lows of life. And now she’s training hard for the longest ocean swim race in the southern hemisphere; to push her own personal boundaries, as well as raise awareness around depression and mental health for other young women.

bby Armstrong calls herself ‘the average swimmer’. Yet there is nothing average about the hours she spends churning up and down the pool each week, and nothing average about her goal to be one of the first in the world to swim 22.3km from Upolu to Savaii in Samoa in a few weeks’ time. There is also nothing average about her determination to succeed. The 28-year-old clocks up about 85km a week as part of her training regime, and is aiming to build to 100km; ‘if my shoulders hold out’. To put it into perspective, her weekly grind is about 3400 lengths of a 25 metre pool. “It takes me about three hours to swim 10 kilometres,” reckons Abby, “but that depends on the sets, reps and intensity.” Part of Abby’s weekly training includes at least one open water swim. “For the past few weeks it’s been the Waikato River, but often I swim at Lake Puketirini in Huntly or in the Tairua Harbour. “ Abby swims from the Narrows near Hamilton Airport to Wairere Bridge in a session, as preparation for her Samoa event.

“My greatest fear with the Samoa swim is jellyfish,” she admits. “I’m terrified of them, even more so than sharks.” Undertaking such a daunting task with just a handful of others from around the world, is equally a personal challenge and a way to draw a line under her own journey with mental illness. “It's also a way to inspire young people, particularly young girls who might be in the same space I was. And it's a way for me to build credentials so I am able to help others deal with similar issues through fitness. “I have suffered the effects of mental illness and I have come out the other side. I know how much sport and nutrition helped me in my journey and changed my career path and study to put me in a place where I can help children and teens in that same position. “The money I raise through this swim, beyond the entry fee and expenses, will go to Youthline Charitable Trust, a youth development organisation offering counselling services, information and development programmes to benefit and aid those in need. Ultimately I am hoping to work with them in the near future.” Abby’s own experience with depression came unexpectedly after leaving school and embarking on her career as a pharmacy technician. “I moved out of town and was living quite remotely. I stopped exercising and got myself in a bit of a tizz,” she admits. “I was 19 and hid my depression from everyone, even those I was closest to. I just avoided my friends and family and wanted to be alone. I stopped playing sport, I stopped going anywhere. I didn’t want to be around people or want anyone’s help.” Abby eventually decided to start exercising again and found it made a huge difference to her state of mind. “I’d swum competitively when I was in

primary and middle school and always loved being in the water, so I got back in the pool for starters. It helped that it was something I enjoyed.” After spotting some flyers advertising the New Zealand Ocean Swim series, Abby decided to up the ante and start training for an event. “I wanted to set myself something which was both a goal and a challenge.” The Auckland Ocean Swim ticked both of those boxes so Abby entered, and to her surprise was placed second in her age group. That success fuelled her competitive spirit and reignited her love of swimming. For the next two years, Abby has won her age group in the highly competitive series. The seven event Ocean Swim Series includes Legends of the Lake (Rotorua), Sand to Surf (Mt Maunganui), King of the Bays and the Harbour Crossing (Auckland). This year Abby is defending her age group title at the NZ Ocean Swim Series before embarking on her greatest swimming challenge yet, a 22 kilometre swim in Samoa (without a wetsuit) and under official rules which include not touching a support boat when

feeding etc. Surrounded by a supportive team which includes her mum, Joanne and partner Samuel Walsh, Abby estimates the cost of participating in the Samoa event will be more than $11,000 which covers the entry fee for the inaugural event and the cost of a team of four people. Each swimmer must have a supporter designated as the swim director on the boat to accompany them. The swim director (Peter Armstrong in Abby’s case) will call all the shots in relation to the operation of the swim, the swimmer, kayaker and navigation of the boat from Upolu to Savaii. Supplied boat skippers are not swim directors and are there to provide a vessel for the swim. “As any marathon swimmer knows, it is a team sport. No swim of this magnitude could possibly be accomplished without a team of skilled, motivated individuals all working together. Two of the team are kayakers who will take turns to plot the path for me to follow - they will also coach and encourage me to the finish line and help with feeding. One person will be on the boat to act as the swim director.” As the longest ocean swim race in the Southern Hemisphere, Abby is aiming to be the fastest woman.While her goals are high, she is humble about her achievements. “I’m just an average swimmer and hardworking student looking to do something amazing and promote a cause I strongly believe in.” Currently studying a Sport and Exercise Science Degree at Wintec, Abby hopes ‘to gain the knowledge and experience needed to inspire and enable athletes, especially children, to be the best they can be’. She currently works with two top Hamilton swimming clubs, including some of New Zealand’s best up-and-coming swimmers, to develop dry-land strength training and injury prevention. “I get great satisfaction in coaching individual athletes and swimmers who give one hundred percent to everything they do, whether it be competing in a triathlon or in a 200m swimming race for the first time.” Abby is dedicated to perfecting her swimming technique; “it’s what I focus on when I’m swimming hundreds of lengths” and it’s really important to preventing unnecessary injuries. “Injury prevention is an important part of training, which is particularly hard on a swimmer’s shoulders. “My motto is that everything in life is achievable, if you’re prepared to put in the hard work.’ With just a few weeks’ training until she leaves for her April 7 Samoa venture, hard work will be the key focus of Abby’s daily preparation. You can follow her journey on Instagram @theaverageswimmer or support her at givealittle.co.nz/cause/theaverageswimmer

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fitness journal March 2016

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Life in the fast lane Twenty-year-old Connor McCracken first tried his hand at water skiing at the age of four but it wasn’t until he was 13, driven by some friendly competition, that he really made a commitment to the sport. In 2008 he competed in his first competition and in 2010 his first nationals.

BY Danelle Murphy

iving in Cambridge at the edge of the backwater on Lake Karapiro, Connor trains on the water almost every morning, either with his dad or with Duncan Hancock, his coach of four years. Connor currently competes in three events; trick, slalom and jump. When asked what his favourite aspects of water skiing are, the word that seems to come up the most is fun. “Doing three events is fun. If one or two aren’t working out, there is always one which is going well. Skiing is fun and you make some really good friends.” It’s not easy juggling three events but Connor seems to handle this challenge with a laid back focused approach. I asked Duncan what he believes a water skier needs to possess if they’re to “make it.” “Firstly, you have to want to do it. It’s also helpful to have a good base level, so starting young always helps, and having a certain level of natural talent can take you a long way.” Duncan believes that Connor is a skier who has got what it takes. “Connor is a bit of a freak. He has amazing bal-

ance, enthusiasm, and a lot of natural talent.” With all sports, there are tough times which test an athlete. It isn’t easy getting out on the water some days, but Connor is dedicated to the challenge. He knows that when once he’s up on his skis, that drive and passion comes back immediately. “It’s sometimes hard to get out there sometimes but once you’re up its just good fun.” Connor has an exciting year ahead. He has set himself some big goals which he is determined to achieve. He wants to jump over 50m, run the 12m line for slalom and trick 4 grand. Just recently he competed at the OZ/Kiwi tournament held at Piarere (Feb 9-14) where he jumped 47m, ran 3 ½ on the 12m line, and tricked 3430. When asked what the most challenging aspect of water skiing is for him personally, the 20-yearold said that achieving his goals is always hard. “Each year I set myself three goals, one for each event. The most challenging aspect of the sport for me, is to achieve all three.” So what does the future look like for Connor? He plans to keep skiing as long as he continues to enjoy the sport, and has fun pursuing his goals. “I want to see how far I can go, “ he says.

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fitness journal March 2016

Kicking off this month, the Farmstrong Fit4Farming Cycle Tour includes a core ‘peloton’ of 20 farmers and sponsors, riding the country from Ngatea to Bluff, helping to raise awareness about the importance of keeping fit on the farm.

Changing lives A By lisa potter Ian Handcock is on a mission to change farmers' lives. And not on a small scale either. The energetic motivator is on a mission to inspire New Zealand to be the healthiest, fittest farming nation in the world – and part of that hinges around this month’s inaugural Farmstrong Fit4Farming Cycle tour.

16 day, 1400 km interactive cycle tour from Ngatea to Invercargill through rural New Zealand, the Farmstrong Fit4Farming tour aims to bring awareness to farming communities about health and exercise. Local riders and their families are encouraged to attend organised event days scheduled in main stopovers, including Cambridge. “Our mission is to improve the sustainability of the farming industry by promoting wellbeing, and inspiring and motivating rural people to be active and healthy,” says Ian. A former drystock and sheep farmer, the Thames-based farm consultant is a long-time advocate of improving farmer health. He walks the talk, regularly competing in

multisport events and hosting the challenging Surf to Firth bush marathon. “Fitness is a big thing to me, it always has been,” he says. “Physical activity in dairy farming is no longer sufficient to protect our farmers from cardiovascular disease. Farmers are spending more time in managerial and decision-making roles, and using automation and mechanisation to do much of the physical work. Research shows farmers rarely increase their heart rates above low intensity. “Healthy fit people have more confidence in decision-making. They have better time management, have a positive attitude about life, create positive cultures and contribute to their communities.

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How and why you get involved with this event? It really started after the 2012-13 drought. My farmer clients who had interests off farm managed their stress levels much better than those who were trapped on the farm both mentally and physically. By letting go of the uncontrollable such as the dry conditions farmers could actually enjoy the fine weather by taking up sports or family activities, and when the drought ended they were the first to capitalise on the better conditions. It reminded me that the most important thing in life is yourself. Get you right and everything else will follow. Health statistics for our farmers are very poor and the only way to change is for farmers to physically alter their lifestyle. I studied farmer fitness as part of a Kellogg Rural Leader programme and the outcome of that research indicated we have a lot of ground to make up in order to improve farmers’ health.

It reminded me that the most important thing in life is you. Get yourself right and everything else will follow. Physical activity gives farmers a reason to leave the farm physically and emotionally. It releases endorphins which helps improve mood, clears the mind and improves decision making. Exercise offers the opportunity to connect, share stories and learn from others. It also offers a daily dose of emotional success. There is limited emotional return for farmers with low milk or meat returns because they feel there is no success - in fact financially they are slipping backwards. Simply riding an old bike around the farm, playing a game of squash or going for a

Ian Handcock

walk with your neighbour can be hugely rewarding. What motivates you? Being around energetic and active people that just get stuff done. The language is different and there is always that accomplishment which they see as success. I founded the Surf2Firth Bush marathon which is one of the toughest around, and when people complete it, the look on their faces is priceless. I also like to see people push the boundaries. I ran the 100kmTarawera Ultra Marathon last year. I had only trained for the 60km but wanted to see how far I could push myself, so kept going to the finish line. Organising this cycle tour has pushed me way out of my comfort zone and I hope those who take part extend themselves as well, either through cycling or some other way. What has been the biggest challenge so far? Fully understanding the magnitude of the challenge ahead to make a positive change to improve the health of our people. Issues around health and wellbeing have crept up on the industry and we have taken an approach which is totally against the grain to get some action. I think there is some real apathy around improving our health and wellbeing. Another challenge is the difficulty getting someone to exercise if they are not already fit and active. It takes time and if people simply make a start, are patient and set small goals they will reap the benefits. Again it comes back to sticking your hand up and having a go. What would make you consider it a success? Seeing an improvement in the physical health stats in the primary industry. This can only come about when our people change their lifestyles by making the most of daily opportunities to improve diet and aerobic fitness. Farmers and growers have a unique opportunity to plan off- farm activity around their work far more easily than office workers. Free annual GP health check-ups for staff would also be a great start. Waikato supporters can become involved by joining in on March 19 (10am-2pm) on the 5km run, the Kids’ Amazing Farm Course challenge, the 12km ride to Lake Karapiro or register to join the 40km road ride. For the event timetable, visit Farmstrong. co.nz/challenge

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“They have better metabolism, lower blood pressure, and can manage their weight better which equates to better health. They will suffer less injuries and have less ‘burnout’. They will stay in the industry longer.” Fitness Journal chats with Ian about his passion for the Farmstrong Fit4Farming Cycle tour.

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adventure and inspiration Wanderlust: Itâ&#x20AC;&#x2122;s easy to see why Wanderlust has become something of a global phenomenon. Visitors to the Great Lake Taupo event had one thing in common; huge smiles. (Well, that and the fact everyone was sporting active wear). From aerial yoga, dancing, music and paddle board yoga to workshops, headstands, sunshine, inspiring teachers and delicious food; there was an undeniable joy in the air. It was nourishment and delight for the mind, body and soul. Tickets for Wanderlust 2017 are on sale now. Photos by Fitness Journal

fitness journal March 2016

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fitness journal March 2016

When the going gets tough…. Are you one of the many athletes, from weekend warriors to world champions, who love to test your limits by taking on marathons or even ultra-marathon distance events?

Yoga for athletes

’m talking about anything from a marathon, an Ironman, the Coast to Coast, 12- or 24-hour events, or the growing number of gruelling (some may say ‘crazy’) ultra endurance or multisport events that can have you on the go for hours and hours at a time. Or perhaps you are an ‘event junkie’ looking for a different challenge every weekend to push your physical and mental boundaries. To succeed at this type of activity, your body and mind must be able to handle long periods of sustained, demanding activity, often repeating the same action sequence thousands of times non-stop. There’s no doubt about it – if you are doing this kind of sport long-term without succumbing to injury and/or exhaustion, then you are tough (in my book at least). Along these lines I’m coining a new phrase this month: ‘When the going gets tough, the tough… do yoga.’ ‘What?’ you may say. Yes, that’s right yoga. I like to think that successful endurance athletes know a thing or two about training not just harder, but training smarter. And that’s where yoga comes in. This month I’m sharing with you a few points on how yoga can help you achieve endurance or multi-event feats. If you are an endurance or multi-event athlete, you need to be able to rely on your body to keep going. Your body needs strength, stability, balance, efficient movement and endurance. Your mind must also be strong, with the capacity to remain calm and focused, and to keep you moving forwards in the face of at times, extreme challenge and discomfort. Effective recovery and avoiding injury are also critical to being able to keep up your endurance endeavours long-term. Yoga is designed to help with all these factors, and an increasing numbers of athletes from all manner of endurance sports are now realising this and adding yoga in to their regular training schedule.

Physical benefits

From a purely physical perspective, yoga has a lot to offer the endurance athlete. Yoga can be made sports specific, with particular poses and sequences used to target the muscle groups or joints that need strength, flexibility or balance for any given sport. Core strength and balance are requirements for most sports, and many yoga exercises are designed to enhance these aspects specifically, giving you greater holistic strength through your body and an improved sense of simply ‘where’ your body is

fitness journal March 2016

in each moment. Standing balancing poses help shore up joint strength and stability in the ankles and knees. Stretching your body purposefully and mindfully with yoga is a valuable injury prevention tool. If your sport demands a highly repetitive action (think cycling, running, swimming, paddling etc.) overuse injuries can develop. Yoga helps to counter the affects of such repetitive actions, promoting healthy alignment and balance in your joints and muscles. Longer, more relaxed muscle fibres are less prone to injury. The greater range of motion that yoga develops means that your body is able to move more freely and find a more efficient path, giving you improved economy and improved performance. Dedicating time to yoga will give you improved flexibility, balance and whole body strength, and can play a big role in injury prevention.

The mental edge

Yoga is a very mindful activity, and helps you develop mental focus and strength. Through the physical poses, breathing exercises, meditation and visualisation, yoga teaches us to be fully aware and focus on the present moment, constantly checking in with our body, our breath and our mental

Tree pose

Legs up wall pose processes. This can help athletes experience the state of ‘flow’ where they are completely absorbed in the process of what they are doing, and when everything they need to do feels like it simply falls into place. They are completely ‘in the zone’. This is a powerful place to be in the midst of an endurance event. All else being equal in a physical sense, an athlete’s mental capacity to focus, to put aside distracting thoughts and to find a sense of calm despite physical discomfort can determine their success in an endurance event.

Recovery

Recovery is a crucial part of the training cycle if you want to realise performance gains. You must allow your body time to restore, rest and heal in order for it to come back stronger and fitter next time. Yoga promotes faster and more effective recovery following training and racing. Stretching can help your body process lactate after exercise, and improve muscle oxygenation. Restorative poses, done softly with a focus on breathing, not only release tension from the body, but promote greater mindbody integration. A favourite restorative pose with athletes and non-athletes alike is ‘legs up the wall’ pose. This pose promotes recovery for the legs, boosting circulation, draining fluid from the legs, and settling the hips and spine.

What does yoga for endurance athletes look like?

Any yoga programme for athletes should be specifically designed to complement the rest of your training. Just as your training programme changes from day-to-day and month-to-month over the course of your year or season, your yoga practise will also change.

Over time you can incorporate different forms of yoga at varying intensities to focus on aspects such as strength and endurance, flexibility or mental focus. So having ‘yoga’ in your weekly training doesn’t have to mean an hour-long stretching session. It may mean a few rounds of a routine to warm up before a training session, or some poses to stretch out your muscles afterwards. It may be a power session to build strength, some breathing and visualisation to prepare you mentally, or a restorative session to recover from an event. Yoga is very adaptable, hence the potential for a large range of benefits. So whatever your poison – climbing mountains, racing bikes, or going farther, faster in any form – get tough and do some yoga.

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

Supported fish pose

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fitness journal March 2016

Are you a runner? Do you want to become stronger, faster and decrease your risk of injury? Recent research has shown that strength training may improve power, running economy and running performance.*

TRX abducted lunge A TRX abducted lunge is challenging your balance and strengthens your core, hips, abductors and adductors. Suspend one leg out to the side with the anchor point roughly above the suspended foot. Lunge down on the standing leg, keeping the hip, knee and ankle in alignment. Repeat 3 x 8 – 12 each leg

How to improve your run

trength training will also aid in injury prevention by strengthening the musculature surrounding joints. Running was found to be in the top four most popular recreational activities in the 2013/14 Active New Zealand survey results, with injuries resulting from jogging costing $6.2 million (July 2014 – June 2015) up from $3.9 million three years earlier (July 2010 –June 2011) according to ACC.

With this in mind, it will reduce the economic strain to our public health system if we can prevent injuries by taking a holistic approach to your training and strength training exercises. I have included five exercises which will strengthen your lower body and are ideal for runners. They will improve the stability of ankles and knees and develop the hip stabilisers.

Lunge Lunges with the front foot on a bosu/wobble board will challenge your balance and requires control through both legs. Place one foot in the middle of the bosu/ wobble board and the other leg behind you with your toes on the floor and heel up. Lower your body so that both knees are at a 90° angle, trying to keep a straight line from the shoulder through to the knee of your back leg. Repeat 3 x 12 – 15 each side.

Eccentric calf raise The eccentric calf raise is one exercise which will help prevent Achilles’ tendon and calf issues from occurring. Perform a double leg heel raise on a step, move onto the left foot and then slowly lower down on the left foot until the heel is below the step and you feel a gentle stretch in the Achilles’ tendon and Gastrocnemius. Repeat 3 x 12 – 15 each side.

Single leg deadlift A single leg deadlift with a kettle bell will strengthen your hips, lower back, hamstrings and lower leg muscles. It’s a good idea to have someone watch your technique to ensure you are doing this correctly. Shift your bodyweight over the standing leg and move the other leg out behind you, bend forward from the hips maintaining a straight back. Pick up the kettle bell and lift it as you return to an upright position. Repeat 3 x 8 – 12 each leg with an appropriate weight for your ability.

fitness journal March 2016

BY Kristina Jessup 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.

* Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.

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Building a future for the sport of rowing There’s no denying Laszlo Kertesz and Vera Bucsu are passionate about the sport of rowing; from grass roots to elite level, from the challenge as an athlete, to the skills and finesse of boatbuilding. BY Lisa Potter

he pair has competed in one of Europe’s longest and most gruelling rowing endurance races held over an eye watering 172km. In fact, Laszlo has won the race on more than one occasion, rowing non-stop for an impressive 10 hours, while Vera also completed the race in about 15 hours. “It’s a lot of rowing,” she admits, “but we both enjoy distance events. We love the sport and it’s that simple.” Their passion for rowing is a godsend for many in the rowing community. The couple recently took over ownership of the highly regarded Kiwi International Rowing Skiffs Ltd (KIRS) after it went into liquidation, leaving clubs and schools out of pocket. Purchasing its assets and designs, they have launched a new venture from the old Matangi dairy factory, called Laszlo Boats New Zealand.

Laszlo Kertesz and Vera Bucsu Despite only a few months at the helm, the pair are already enjoying positive success; with world champion Adam Ling rowing to gold at the recent National Championships, in his distinctive purpose-built Laszlo boat. The design background of Vera is evident here, as well as Laszlo’s eye for detail and craftsmanship in the boat construction. Emblazoned with eye catching black and white stripes, Adam’s boat is one of the first Vera has had free rein to finish – much to her delight. Laszlo is also committed to continuing to hone his expertise in building kayaks, with

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the business sponsoring emerging kayakers Alicia Hoskin and Quaid Thompson alongside rower, Jackie Kiddle. Having started his career some decades ago in Hungary crafting kayaks, there’s not much Laszlo doesn’t know about the finer details of creating sleek and fast boats. And that’s good news for all the customers left in the lurch when KIRS went into liquidation. The sudden announcement left many in the position of losing deposits already made for rowing equipment, as well as leaving the highly skilled workforce unemployed. Hillcrest High School was one of those left high and dry following extensive fundraising efforts. Having handed over its deposit just days before the liquidation was announced, it was heart-breaking to realise that the money was gone - and the hardworking rowers had no boat to show for their efforts. However Laszlo, who had been KIRS chief constructor for more than a decade, wasn’t ready to see all the hard work of so many go down the gurgler. Together he and Vera rapidly undertook discussions with the liquidators and bank managers and decided to save the internationally famous KIRS designs. Better still, with no obligation, Laszlo and Vera decided that it was important to do something for the schools and clubs, some that had been saving and fund-raising for years for new boats. While buying the KIRS assets did not involve assuming the liability for the previous ownership defaulting on its obligations, Laszlo Boats was determined to honour those obligations as well as adding to the risks involved in establishing a new enterprise “It is the right thing to do,” says Vera. “Building rowing boats may be a business, but we also consider it to be about the people who are passionate with the sport. And we certainly are very passionate and want to build a business where we can support and encourage the sport, at all levels and contribute to its success.” Continuing the ‘pay it forward’ theme, suppliers such as Resene Automative Hamilton, Rigtec Engineering Ltd, Colour Code Signs, Ankaa Shoes, Pultron Composites offered special packages to minimise the losses involved. Most of the schools and clubs with deposits which had disappeared, now have new

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gleaming boats and equipment, thanks to Laszlo Boats. Among those smiling at the outcome is Hillcrest High School, who is about to carefully wrap its prized new boat as part of the contingent heading to Maadi Cup in Twizel in April. "Right from the outset Laszlo and Vera wanted to know and understand our story," says Hillcrest High School rowing club chairperson Blair Wright. "They took a personal interest in our situation. Their passion and detemination to provide a reasonable outcome to complete our boat was amazing." And a feel good story like that deserves to be shared.

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Fitness Journal’s Out and About page is proudly sponsored by Fairview Mazda

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Riding with the stars 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 The Wilson sisters were a main drawcard at Hamilton’s recent Riding with the Stars show 2 Australia’s James Arkins scorched around a tight showjumping course to take the overall prize 3 Brett Parbery travelled from Australia to compete in the dressage competition 4 Waikato based John Thompson won the musical freestyle in a hotly contested class Riding with the Stars photos by Libby Law.

out and about

Have a TRY The Sanitarium Weet-Bix Kids TRYathlon series helps kids stay active and healthy through a programme of participation. It's about getting out there, giving it a TRY, achieving a personal best, improving confidence and self-esteem. The Hamilton event was a huge success, packed to maximum capacity. Events are held throughout New Zealand and open to everyone aged between 7 and 15, consisting of a swim, followed by a cycle and a run.

fitness journal March 2016

5 Olivia Ballantyne in the cycle leg of the race 6 Maggie Case-Miller, aged 7, was ecstatic to receive her first Sanitarium Weetbix Tryathlon medal 7 Sibling success; Sam and Olivia Ballantyne 8 Eager competitors ready for the swim race 9 Te Kuiti’s Zane Osborne competed in his Sanitarium Weetbix TRYathlon 10 A winning smile from Kirstin Osborne 11 A sea of swimming caps 12 Mitchell Anderson competing in the 7yo event

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2016 Bankstream New Zealand Rowing Championships There was action aplenty at the recent 2016 Bankstream New Zealand Rowing Championships with New Zealand’s best going head to head for glory. A series of prestigious awards were also handed out with world champion in the pair Eric Murray taking the Clarrie Healey Cup for Male Rower of the Year and world lightweight single sculler Zoe McBride awarded the Champions’ Cup for Female Rower of the Year. Gay Hay was given the Lud Brooker Memorial Salver for Coach of the Year. Both the Centennial Oar for the most successful club in all events and the Centennial Scull awarded to the club with the most points in the sculling events was presented to Waikato Rowing Club. Meanwhile, the Hallyburton Johnstone Rose Bowl for the top association in eight boat events was awarded to the Waikato Rowing Association.

Photos by Bruce Jenkins and Hamish Burson.

1 The Waikato RPC were victorious in the men’s premier eight. 2 Central RPC were the clear winners in the women’s premier eight. 3 Emma Twigg winning her seventh title in the women’s premier single 4 Zoe McBride won the women’s premier lightweight single scull 5 Mahe Drysdale winning his ninth title in the men’s premier single scull at the 2016 Bankstream New Zealand Rowing Championships 6 The podium of the women’s premier lightweight single scull: Sophie MacKenzie (2), Zoe McBride (1), Lucy Jona (3)

Cheers to our champs 4 6

Dion Smith wins REV Classic UCI 1.2 Oceania Tour

Continuing a successful start to his season on the international stage, New Zealand’s Dion Smith claimed first place in the REV Classic UCI 1.2 race. This year the Women’s REV Classic saw elite female riders competing in a race of their own. Clear winner of the challenging 77.9km course was Amelia Rose Watkinson, finishing 7 minutes and 26 seconds ahead of the next rider. Jack McNeely took out the popular REV100 in an exciting bunch sprint finish. Starting and finishing in Cambridge for the first time, the REV60 was won by 14 year-old Te Awamutu Sports Cycling Club rider Archie Martin. The REV11 saw 52 participants complete the 11.33km loop, with Patrick Clancy crossing the line first.

Photos by Stephen Barker, Barker Photography.

7 New Zealand National Team's Dion Smith wins REV Classic UCI 1.2 Oceania Tour 8 REV100 riders conquer the infamous French Pass 9 REV100 participants enjoy a scenic ride past Hobbiton 10 Elite women competing in the Women's REV Classic

fitness journal March 2016

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Row, row, row your boat

It represents countless hours on the water, blistered hands, sunburned necks, aching legs, arms and backs. Early morning training, total teamwork, dedication and motivation. Each student rowing at the prestigious Aon Maadi Cup is a fine example of an athlete committed to their sport.

he Aon Maadi Cup is the final and ultimate pinnacle of the rowing season for secondary school students from around New Zealand. Held annually, the event alternates between Lake Karapiro in Cambridge (odd years) and Lake Ruataniwha near Twizel (even years). This year the spectacular Lake Ruataniwha is the destination, with hundreds of Hamilton and Waikato students gearing up for the trip. The Maadi Cup itself is actually the prize

Photos Hamish Burson

for the New Zealand Secondary School Boysâ&#x20AC;&#x2122; Under 18 Rowing Eights. However the entire regatta, which is the New Zealand Secondary Schools Rowing Regatta, is known as the Aon Maadi Cup. Anticipating approximately 2100 pupils from 120 schools entered in more than 1600 crews, requiring around 600 races across 52 events, the regatta is believed to be one of the largest school sports events in the Southern Hemisphere.

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Participation has been trending upwards for a number of years. Ten years ago (2005), the event had 1040 rowers and 104 schools involved. With 52 events run over the six-day event, it is non-stop action from dawn to dusk. Volunteers make up a massive portion of the team required to run such an event. The lakeside transforms into a miniature city of tents and marquees for the duration. This year’s Maadi will be the latest date the regatta has been held since 1965 and the first time it’s been held in April in the South Island. This late date is because Easter is at the end

of March, when Maadi would usually be held. An April regatta may bring challenges with it as daylight saving will have ended, dawn arrives later and days are shorter than usual. On the plus side it can be less windy, but there is also a greater chance of storms and it has been known to snow in April. Waikato schools are expected to make a strong showing with several defending their titles, among them Hamilton Boys’ High School which has won the Maadi Cup 11 times, St Peter’s, St Paul’s Collegiate, Fraser High School and Waikato Diocesan, as well as many other competitive teams. Go Waikato!

Photo Steve McArthur

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spotlight on:

Clinical exercise physiology Each month Fitness Journal puts the spotlight on a health profession or treatment. This month Wintec's Greg Smith explains Clinical Exercise Physiology.

What is it? Greg Smith, centre director at Wintec's Centre for Sport Science and Human Performance recently stated "our NZ population is ageing; we have the third highest adult obesity rate in the OECD and our rates of chronic diseases are rapidly increasing. The benefits of exercise as both a preventative and rehabilitative treatment to chronic illnesses such as diabetes, obesity, cardiovascular disease, respiratory disease or chronic pain and injury are huge and this knowledge can bring with it big opportunities for New Zealanders. Clinical Exercise Physiology is a new field of health in New Zealand, specifically dedicated to this. It has been a registered health profession in countries all around the world for many years, in the United States, UK, South Africa and Australia, but it is only just emerging in New Zealand. To work in this area requires knowledge not only of exercise, but of the diseases and illnesses that exercise is applied to. The Clinical Exercise Physiology New Zealand (CEPNZ) board is in the process of pushing through the registration for this profession. Very soon, clinical exercise physiologists will become part of the allied health workforce meaning they'll sit alongside health professionals such as physiotherapists, occupational therapists and social workers.

What is a Clinical Exercise Physiologist (CEP)?

A Clinical Exercise Physiologist (CEP) is an individual who specialises in the delivery of exercise, lifestyle and behavioural modification programmes for the prevention, management and rehabilitation of chronic diseases, and musculoskeletal injuries. • A CEP provides individualised and specialised exercise and lifestyle education for clients across a wide spectrum of health, from the apparently healthy to those with diagnosed conditions such as cardiovascular disease, diabetes, respiratory disease, or chronic pain and/or injury. • A CEP evaluates and measures: posture, body composition, blood pressure, glucose and cholesterol levels, lung function, heart rate and ECG, fitness, muscle strength, endurance, power, flexibility and other health screening tests. • The CEP plays an important role in a multi-disciplinary team by providing specialised exercise testing, exercise programming and client education (within their professional scope of practice) in conjunction with other medical and allied health professionals. • In the New Zealand context there is under the Treaty of Waitangi a commitment to Maori Health, and Pacific Health and the multi-cultural NZ population.

What is involved to become qualified to offer this treatment?

A graduate with a Bachelor's degree in Sport & Exercise Science, needs to complete a Postgraduate Diploma in Clinical Exercise Physiology. During the Post Graduate Diploma year a 500 hour internship must be completed to meet the guidelines for accreditation as a CEP. Training programmes are offered at Winte,; Auckland University and Universal College of Learning (UCOL, Palmerston North).

Who regulates it?

CEPNZ has a governance group (the CEPNZ Board) that is working to establish a professional community of like thinking Clinical Exercise Physiologists, or other interested parties, that have a vested interest in growing this discipline area.

Who can it help?

Clinical Exercise Physiology is for everybody – young, old, athletic or mobility-challenged. There are no limitations to who can benefit from treatment, as prescription programmes and assessment methods can be adjusted to meet the needs of just about anyone. In post-operative injury cases, the CEP will provide a final-phase exercise rehabilitation programme to restore the individual to full function.

What is it most commonly used for?

Clinical Exercise Physiology doesn’t have a ‘typical’ client, it really is for everybody.

What is the average cost per treatment?

The profession has no set guidelines, so rates vary nationwide.

What are the most common misconceptions?

CEPs should be seen as registered health professionals; not personal trainers.

fitness journal March 2016

BY Stephen burden Stephen Burden is a Wintec lecturer around injury prevention and exercise rehabilitation. He is also a board member of Clinical Exercise Physiology New Zealand (CEPNZ) and runs the Wintec Biokinetic Clinic with Dr Glynis Longhurst, as well as teaching the PG Diploma in Clinical Exercise Physiology programme.

How and why did you get involved?

I completed my Biokinetic internship in South Africa from 1990-1992 and moved into private practice in 1993. My primary focus was in cardiac rehabilitation (programme coordinator of the Western Cape Heart Foundation Cardiac Rehab Programme) and musculoskeletal injuries (orthopaedic and sports injuries) In 1997, I joined the University of Zululand staff to educate and train future biokineticists. I was offered a position at Wintec to lecture injury prevention and exercise rehabilitation, so moved to New Zealand in July 2000. The word Biokinetics is not used in New Zealand; but an emerging profession called Clinical Exercise Physiology is essentially the same. Clinical Exercise Physiology New Zealand (CEPNZ) was established in 2012 to advocate for and promote the emerging Allied Health Workforce of Clinical Exercise Physiology (CEP) in New Zealand. We currently have 80 members and this is growing fast. A key outcome of CEPNZ is to establish a nationally recognised CEP Accreditation pathway that also has international portability. I was appointed to the CEPNZ Board in 2015 and together with Dr Glynis Longhurst, run the Wintec Biokinetic Clinic and teach on the PG Diploma in Clinical Exercise Physiology programme. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

It’s game time

WIN WIN WIN Show your support for the Gallagher Chiefs by cheering them on against Western Force, in a home game at FMG Stadium Waikato on Easter Saturday. Enter to win one of TWO sets of 2 Adult and 2 Child Black Zone tickets - your crew of four can vie for the title of Gallagher Chiefs biggest fans! To enter, email your name and contact details, with CHIEFS in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close March 21 2016.

Lights, camera, action! The 2016 Investec Super Rugby season has begun and the Gallagher Chiefs are charging into the season with aspirations of winning another title.

ith a new competition format, adding three new teams to the mix; the Japan Sunwolves, the Argentinian Jaguars and the return of South African side, the Kings, the competition is even more demanding and exciting for teams and supporters. There are 26 players returning to the Gallagher Chiefs in 2016, including Japanese RWC captain and Chiefs New Player of the Year in 2015, Michael Leitch. Former All Black and Rugby World Cup hero Stephen Donald also rejoins the side for the first time since 2011. Stephen has played 85 matches for the Chiefs and brings a whole lot of energy and wisdom to the side. The 2016 Gallagher Chiefs have 12 current or former All Blacks so there’s plenty of experience on hand to guide the 14 new additions to the squad. The Gallagher Chiefs have spent three months in the preseason getting their bodies and minds primed for battle. With seven fantastic home games scheduled, Chiefs’ supporters will have plenty of live action on their doorstep. Five games will be played at FMG Stadium Waikato, with one at Yarrow Stadium, New Plymouth and a special home game against the Crusaders at ANZ National Stadium in Suva, Fiji. Spend Easter Saturday with your Gallagher Chiefs as they take on the Western Force at FMG Stadium Waikato. After a disappointing 2015 Investec Super Rugby season saw the Western Force finish at the bottom of the table, the Australian side is looking for redemption this season. Make the most of your long weekend - join us for an evening of Easter fun and high octane rugby! Tickets to all Gallagher Chiefs home games are available from ticketdirect.co.nz or 0800 4 CHIEFS.

Gallagher Chiefs co-captain Aaron Cruden is a force to be reckoned with in 2016.

Gallagher Chiefs hooker Rhys Marshall leads the charge with support from co-captains Sam Cane and Aaron Cruden.

Pictured L-R: Gallagher Chiefs Damian McKenzie, Nepo Lauala, Aaron Cruden and Stephen Donald.

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fitness journal March 2016

Choose the right running shoe for you BY Nike product expert Mike Osten

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Comfort is the most important thing to focus on when choosing new running shoes. If your shoes aren’t comfortable from the moment you try them on, you will never truly love running in them. Focus on getting the right fit for your foot. To get the right fit, look out for the following things in each area of your foot: – Your heel should feel secure, and there shouldn’t be too much pressure on your achilles. – At the mid-foot the arch and in-step should feel secure and supported. – All toes should be able to splay and flex comfortably but your longest toe should not hit the front of the shoe. Running is personal, as is choosing your shoes. Think about the type of running you like to do and the benefit you want from your running shoes after comfort and the right fit.

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Summer haircare Healthy glossy hair is top of the wish list for summer – but not so easy to achieve. Award-winning Hamilton hair stylist Ann Marie Young shares her top tips for summer hair.

uring the summer months we all want healthy, glossy hair. However, just like skin, your hair dehydrates and needs constant attention. Hair dries out with the sun’s harsh rays and will break from lack of moisture and protein. There are a number of ways you can help your hair retain its natural moisture and provide some extra care to combat the heat and stress of summer activities. The most common mistake in summer is not ‘blocking out the sun’, so use sunblock on your hair or cover with a hat or scarf. If you are at the beach, don’t shampoo as often. Try using a dry shampoo on the roots and a leave-in treatment on mid-lengths and ends. Protect colour with professional products, especially if you are going lighter. A new product used by hairdressers when colouring is called Olaplex. It is designed to link the broken bonds in the hair back together during and after the chemical service to improve condition and make hair stronger than before. It can also be used as a permanent repair treatment. If using hot tools, apply a heat protector and make sure your hair is completely dry before continuing.

Five tips for summer hair

1 2 3 4 5

Cover with a hat, or block out the harsh rays with a sunblock

Treat your hair to regular salon treatments such as Keratin Blow out, which lasts up to eight weeks

Use leave-in treatments such as ‘Potion 9’ or ‘Taming Elixir’ from Sebastian Professional, comb from ends to roots to prevent further damage Have a well-balanced diet to maintain good healthy hair

Tame your mane

Have a professional colour to keep hair in its best possible condition and to avoid further damage. Colour such as luminous illumina by Wella helps reflect the shimmer of natural healthy hair without the dryness and damage colouring can cause.

These are a few of our favourite things when it comes to summer hair care .. 1 Triumph & Disaster shampoo 2 NouNou hair mask 3 Wella SP LuxeOil Keratin Boost Essence Leave In Wearable Treatment 4 Ethique Frizz Wrangler solid shampoo bar 5 Evolu Enriching Conditioner 6 Juuce Knot Knotty Leave In Moisturiser 7 Sebastian Drynamic Dry Shampoo 8 Savar Ultra Moisturising Conditioner

Tips for styling hair in summer

• Use a spritz of Trilliant from Sebastian Professional through mid-lengths and ends for protection and shine. • If curly, twist hair and leave to dry naturally. • For long straight hair, make four plaits, allow to dry and set, then undo plaits and rake hair with fingers to create a beach effect. • Short hair - cover with a light styling product, allow to dry naturally and apply dry shampoo for volume and texture.

How to beat the summer frizzies •

Shield hair from the watery atmosphere warmer weather brings, with a cream, emulsifying into the hands and applying to the hair, for even application.

• Use a hydrating shampoo and conditioner.

About Ann

Boasting three decades in the business of hairdressing and hairstyling, Ann Marie Young, owner of Jingles, still loves her trade with a passion. Having trained originally in England, where she completed her apprenticeship in the late Ann Marie Young 1970s, she moved to New Zealand and continued to grow her knowledge and qualifications, including trichology. She has won numerous awards along the way but the greatest pleasure she gets from hairdressing is being personally involved with her clients. “Hair is one of our most personal forms of self- expression, an intrinsic part of our individuality and identity. I love working in this sector”.

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WIN WIN WIN Have a good hair day – every day Treat your tresses this summer, with a helping hand from luxe brand Savar; a New Zealand-made collection of plant-based hair and skin care. Gently cleanse, nourish and hydrate your hair with this heavenly scented plant-based shampoo. With ingredients like New Zealand cucumber, ginger and manuka honey, Savar Ultra Cleansing Shampoo is enriched with some of nature’s true wonders to leave hair wonderfully soft, silky, shiny and lustrous. Follow up with Savar Ultra Nourishing Conditioner; a premium plant-based conditioner which rejuvenates, detangles and protects without weighing hair down. Divinely fragranced, these quality products are just the treat your hair deserves.

Enter to win one of three fantastic Savar prize packs. Each pack includes a 500ml Ultra Cleansing Shampoo, 500ml Ultra Nourishing Conditioner and a stylish cosmetic bag. To enter, email your name and contact details to win@fitnessjournal.co.nz with Savar in the subject line or enter online at fitnessjournal.co.nz. Entries close April 18 2016.

fitness journal March 2016

Natural beauty

There’s a certain kind of beauty in a husband and wife team who have created two very distinct businesses around the same core ingredient. Better still when it is organic, New Zealand-grown and recognised globally for quality.

lana Riley and Colin Oldham have been pioneers in the organics business for more than 20 years. In fact, they are Australasia’s largest organic hop producer, growing and harvesting an impressive crop on their Nelson farm, aptly called New Hoplands. Such is the esteem in which their hops are held, that in 2013 Colin was awarded The Knight of the Order of the Hop, the most prestigious award given in the International Hop Industry, for his pioneering of organic hops. And Alana is just as remarkable. Her natural skincare brand, Oxygen Skincare, has evolved from her wealth of experience in the beauty industry. Having owned the Spotlight Modelling Agency in Christchurch, as well as operating Purity 3, a grooming and deportment school of her own creation, for more than 18 years, there is not much Alana doesn’t know about the industry. Every Oxygen product contains the hugely beneficial organic hop extract from the couple’s organic hop farm. A passionate advocate of natural skincare, Alana has spent years developing her Oxygen products, and is justifiably proud of the results. It all started when she developed a soothing natural moisturiser for a family member with breast cancer. The cream was such a triumph she decided to create an entire range and in 2009 she launched Oxygen Skincare. Of course, that’s just the condensed version. Behind the scenes was an enormous amount of research and development as well as trials and tribulations. Alana always knew that natural skincare was where her passion lay and she was determined to stick to natural skincare using ingredients such as organic hops (of course), kiwifruit enzyme, manuka honey, spearmint oil, volcanic ash and many more organic ingredients, extracts and oils. “The ingredients benefit your inner health as well as outer beauty and the aromas of the essential oils, are therapeutic and emotionally rebalancing, as well as having a wonderful perfume,” she says. “It also gives me great pride to say that Oxygen Skincare products are never tested on animals and contain only natural and organic ingredients found in plants and essential oils.” With three children, working with teens is another area of particular interest and

Alana Riley and Colin Oldham

Alana’s top three summer skincare tips:

1 2 3

Sunblock, sunblock, sunblock

Don’t rely on moisturisers and makeup to provide protection from the sun! Sunblock should always be a separate product.

Hydrate

Drinking water is as important to hydrate your skin from the inside as skincare and moisturising is to the outside.

Have cool showers

Washing your face under hot water dries your skin and brings the blood vessels closer to the surface.

Alana developed a special Oxygen range for teenage skins. “I love to empower young people and I want to be a positive influence in their development. I developed a range for teens because they need good healthy skincare which works and doesn’t damage their skin. It’s also important that teens feel confident with themselves and if their skin looks okay that’s one confidence-knocker taken care of.” The Oxygen range includes delights such as a purifying honey masque, soothing moisturiser for problem skin and BioGro Certified organic Ultimate botanical serum, all uniquely made with a distinctive Kiwi flavour. What’s not to love about that? Oxygenskincare.co.nz

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fitness journal March 2016

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Hops:

The Good Stuff

So why are hops so good for our skin? The hop plant is rich in several compounds which make it an excellent cleanser and antiseptic. Humulone in hops can have an antiinflammatory effect on the skin and decrease surface blood vessels. Researchers have discovered that hops extracts inhibit five major acnecausing bacteria.Phytoestrogens in hops can have an effect of improving overall skin structure. Hops can help protect, soothe, and revitalise skin.

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fitness journal March 2016

Vitamins: What you should know From experience, Dr Kathleen Wills knows how to juggle a busy lifestyle. The US board certified integrative medical doctor practises integrative and natural medicine from her Auckland base, is a health blogger, guest speaker, consultant and advisor. (drwills.com) Fitness Journal chats with the highly regarded expert about therapeutic doses versus maintenance doses of health supplements.

hy bother taking health supplements? Isn’t eating well enough keeping us healthy? From stressed out execs to frenetic mums with busy, high pressure lifestyles, we feel more burnt out than ever. We deplete our bodies of essential nutrients every day. We can’t make up these deficiencies purely by diet, as we would need to consume far more food to make up for what we lose daily. Also, the soil in which we grow our food is deficient in key nutrients like zinc, magnesium, selenium and iodine. These deficiencies are linked to a number of health concerns, such as: thyroid conditions, nervous and muscular system disorders, lowered immunity, reduced cardiovascular function and even cancer. There is concern about the quality of health supplements, so it’s important to choose a reputable brand. It’s also important to take the correct dosage. I purchase health supplements over the counter, so when should I see a qualified health practitioner? Everyone should be taking at least a few basic supplements, which can be purchased over the counter in your local supermarket at an affordable price. Magnesium is important for many body functions; supporting relaxation, muscle recovery, immunity, healthy heart and blood pressure, and a sound sleep. For those with sensitive stomachs and allergies, a high potency probiotic supports healthy intestinal flora and helps to maintain stronger immunity and digestion. The Red Seal Pharmacy Strength supplement range offers targeted support for a variety of health concerns: liver support, urinary health, brain, eyes, moods, joints, skin and vein, immunity and men’s reproductive function. For specific health concerns beyond the basics, whenever in doubt, it is always advisable to seek advice from a qualified natural health practitioner and your GP.

with usage, and also ensure you are taking high potency supplements for optimal results. I am often asked how long to take supplements. It depends on if you are taking them for a specific health concern that may be ongoing, or if you are taking them for the purpose of reducing your risk during a vulnerable time, such as when travelling or in winter when you are more prone to ills and chills. If in doubt, always consult with a health practitioner.

Dr Kathleen Wills What type of person needs health supplements and are they for everyone? Yes, everyone can benefit from taking supplements on a daily basis to maintain good health and reduce the risk of future concerns. But there are certain people who may benefit from high potency supplements, such as the elderly, those with chronic disease, athletes, women before and during pregnancy, and children growing quickly or with special needs. While these specific groups may benefit, I generally find that even some of the healthiest people when given a blood test, have experienced nutritional deficiencies. How long does it take to see results from health supplements and do I need to continue taking them? Health supplements generally need to be taken daily for a minimum of three months at the right dosage before you see an improvement. Often, people become discouraged if they don’t experience quick results. It is important to be patient and consistent

What is a therapeutic dose of a health supplement and when should I take it? A therapeutic dose of a health supplement is the amount required to produce the desired effect, making up for a nutritional deficiency. For example, you could take a vitamin daily, but if the potency is not enough for your individual needs, you may not notice any real health benefits. In the past, therapeutic doses of nutritional supplements were generally only recommended through health practitioners. But with the

fitness journal March 2016

What is a maintenance dose of a health supplement and when should I take it? A maintenance dose of a health supplement is taken to keep the body in a stable healthy state and act to prevent future health concerns. We may not be suffering from a particular health concern, but wish to stay well and prevent future issues. For example, if you plan to travel or going into winter, you may wish to take an immune support supplement, which contains high potency botanicals, vitamins and minerals to fight ills and chills. (Always read the label and use as directed. Supplementary to a balanced diet)

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New pharmacy strength supplements from Red Seal Trusted New Zealand natural health company Red Seal has released a new range of pharmacy strength supplements. With an increasing number of New Zealanders looking to help address health issues naturally, at times this means taking a higher strength supplement. Red Seal has released a range of pharmacy strength natural supplements, now available in supermarkets. Dr Kathleen Wills, integrative and natural medicine specialist, says that when her clients are suffering from chronic and acute illnesses she recommends high doses of supplements to tackle issues head on. “There are times when a maintenance dose is all you require for health and well-

new Red Seal Pharmacy Strength supplements in supermarkets now, high potency, therapeutic doses are available for everyone. An advantage of taking a therapeutic dose is that you usually only need to take one or two capsules to benefit. Therapeutic doses should be taken when you want to address specific health concerns.

being and other times when you really need to make a difference,” says Dr Wills. “I love Red Seal’s new range of pharmacy strength supplements and highly recommend the range to my clients and anyone looking for an extra health boost.” www.redseal.co.nz Give yourself a health boost and enter to win this fantastic Red Seal prize pack of pharmacy strength goodness. The pack includes Probiotic 50 Billion, Vitamin B Complex, Magnesium Complex 800MG, and Milk Thistle 50,000mg. To enter, email your name and contact information to win@fitnessjournal.co.nz with RedSeal in the subject line or enter at fitnessjournal.co.nz Entries close April 18.

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‘Reputation & Experience you can Trust’

Peter Neuhauser RDONZ

Anna Megaffin

Chris Bell

BOptom,TPA NZAO

RDONZ

At Bell Neuhauser & (Matthews) Optometrists, we want you to have an exceptional experience from start to finish. This includes friendly and professional service from our experienced staff, a thorough and comprehensive eye examination, and bespoke custom eyewear using state of the art Carl Zeiss lens technology. We also have the latest and largest range of frames in the Waikato.

• Comprehensive eye examinations (40-45 minutes) • Retinal photography • Blephasteam dry eye treatment • Therapeutic prescriptions for eye infections/ inflammations • Contact lens fitting • Sunglasses • NZ Police visual examination reports • Eyesight certificates for driver licence • iProfiler screening* • iScription technology* • Digital lens technology* • Drive Safe lens technology* *by Carl Zeiss

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Ditch the diets These are the words many of us have been waiting to hear. In this month’s column, Danielle Roberts advises us to ditch the diets and try an holistic approach, letting your body guide you to optimal nutrition.

don’t know about you, but I’m finding more and more people opening up about how confusing it is to decide which foods will best serve their body, and that all the “diet” information is clouding the true connection they have with their bodies. I want to share some tools you can use to enhance your ability to know what your body needs and when it needs it. Please note, this is not an overnight fix but it is a very necessary addition to your health journey. It is a skill to be able to listen to your body, hence it takes practise and patience in order to master it. The basic tool to listening to the body Take note for a while of what types of foods you are eating and then an hour or two later assess whether you feel vital and energetic, or whether you feel “blah” and lethargic. If you feel the latter, then you know the food you just ate did nothing for your body. Test this result several times. Don’t get frustrated, and be in the experimentation/ playful mindset. When we choose to become frustrated we are holding on or trying to grasp a result which can often lead us to fight against our body rather than working with it. With experimentation you are say-

danielle roberts Nutritionist Danielle Roberts is dedicated to helping people enjoy a healthy and knowledgeable relationship with food. Her business Fuel Nutrition allows her to share her passion for nutrition and healthy living. Danielle is a freelance nutritionist and works with a number of Hamilton gyms. To make a booking, please contact Danielle at www. fuelnutrition.co.nz ing to your body that you are willing to learn to reconnect and practise listening to what it is telling you.

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Love, Lis Artist Lisa Robertson crashed onto the art scene in 2014 with her vibrant and fun animal paintings. She has since amassed a huge following of fans and such is her joyful style that her artworks appeal to all ages, from children to grandparents. While Lisa has always painted, it wasn’t until a knee injury halted her full time photography business that she began painting more frequently. Directed by her four children’s requests for animals - and with encouragement from friends and family; Love, Lis was born. Lisa’s beautifully reproduced art prints and posters have since been sent throughout New Zealand and around the world. With a Waikato background, having lived in Gordonton with her young family and married a Ruawero born and bred farm boy, the family has since relocated to Pukekohe and adapted to town life. Lisa paints predominantly with acrylics and ink on canvas and admits her goals are to simply paint what she enjoys painting, in her own style, when she feels like it, and share her love of art along the way. “I like pretty and unusual and random to collide a little in my works,” she says. Enter to win a $50 voucher and choose your own Love Lis print from her online store www.lovelis.co.nz To enter, email your name and contact details to win@fitnessjournal.co.nz with LoveLis in the subject line or enter at fitnessjournal.co.nz Entries close April 18 2016

fitness journal March 2016

Lisa Robertson

The more advanced tools to listening to the body In the beginning you may find tuning into your body quite hard because it requires you to have trust in yourself and your intuition (feeling, rather than monkey mind thoughts). The first step is to start by asking yourself what you feel like eating. Wait for a few moments and be open to any feelings or instant thoughts that come to mind to guide you to particular foods. Another angle for a similar result is to pick up a food you feel drawn to eating, hold it in your hands for a moment and feel into yourself whether or not you should be eating what you are holding. The key to these two above steps is to be open and honest with yourself, go with your FIRST feeling. This is an act of self – love, do not be concerned what others think. If you choose to go against your first feeling, ask yourself why you did that? Was it a fear of failure, i.e. that you are trying something new and you are worried you may become disappointed if you can’t do it, hence that could bring up all sorts of pain. Which let’s face it, we try to avoid at all costs. With this I would say to you, it is time to leave your comfort zone, slowly but surely tiptoe away from it. How are you ever going to discover yourself, your body and its amazing ability to communicate with you if you are not willing to practise communicating with it? The other choice is to go back to the old ways of dieting and becoming stressed out about what foods you need to be eating. However, you will continue to go around in circles. This cycle is one that does not allow for growth or expansion of the mind. It keeps you limited, it stops you from feeling empowered. Feelings of empowerment are a huge energy that goes towards us feeling vital, strong and happy as it is an act of self– love. This in turn has a huge effect on the way we interpret what our body is wanting to tell us. If we are swamped with emotions which leave us feeling worthless or with no love for ourselves, then how are we to feel what our body needs when we are getting caught in our own pain, and in the process detaching ourselves from the present moment where we are anchored and in tune without bodies? After feeling what your body is needing or holding, start eating the food you have chosen slowly and consciously, not being distracted by doing anything else – just enjoying the tastes and textures. Does it hit the spot for you? Do you feel satisfied? If you are not, is there something else available to you which you can try? If not, that’s okay - just being aware of what you are eating is a crucial step. The more you eat the nutritious foods you come to like and are able to feel what your body wants, the more you will feel satisfied

and the less you will need between meals. Remember to play – don’t make this a stressful task by falling into the frustration and impatience. Put some much needed attention and love back into yourself. What better way to do that, than learning to reconnect and listen to the body. Understand and work with the purpose that these practices will aid you in creating the greatest freedom in your life, so you are able to focus your energy on other things and people you truly love and fill you with large amounts of joy. Joy, love and happiness are the true creators of vitality and good health. We so rarely are able to maintain such energies in our lives because of our self-belief systems or by feeding into others thoughts and perceptions. I encourage you to get out of your comfort zone and delve into the depths of how you desire your body and mind to feel. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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Momento North

Eat

Passionfruit & Lemon Slice 250g butter 2 cups self raising flour 2 cups thread coconut 1 ½ cups caster sugar 800g condensed milk (2 small tins) 350g passionfruit pulp 2 lemons, juice and rind

The best places to eat in Waikato

Method Preheat oven 180oC Melt butter and add flour, stir in coconut and caster sugar. Press into a greased and lined slice tin. Bake for 10 mins. Mix together condensed milk, passionfruit pulp, juice and rind from two lemons. Pour over the base. Bake for another 10-15 mins.

This month's recipe

Two Birds Eatery is a place for people who want to feel the benefits of eating clean and eating well. Address

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Ange and Greg welcome you to Vetro Where good things happen. We are open for breakfast from 7am daily. 538 Anglesea Street, Hamilton 07 839 5275

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111 Thomas Road, Hamilton, New Zealand 07-855 5825 | www.cafeinc.co.nz

fitness journal March 2016

Open 7 days, 9am - 4.30pm (Functions also available) 156 Turkington Road, Monavale, Cambridge Signposted from the Cambridge - Te Awamutu Road 20385

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Food, food, glorious food When it comes to foodie dreams, Jake and Katherine Mitchell are living theirs. And better still, they’re paying it forward and sharing it.

he couple recently returned to New Zealand from Melbourne to create their own version of food nirvana in Hamilton. The result is Dough Bros, already a firm favourite among those who appreciate quality ingredients, thoughtful combinations and an underlying respect for food intolerances and allergies. The couple have worked extensively in the world of restaurants and hospitality, and while Jake is ‘master chef’ at home, Katherine is also an accomplished culinary expert. Good food has always been a focal point in life for the pair, whether they are creating innovative dishes for Dough Bros or dishing up a casual evening meal for themselves and their two sons aged two and four. “One of our sons doesn’t eat dairy or gluten so we’re very aware of the importance of offering exciting food and lots of variety to people in the same boat, “says Katherine. “We see an increasing number of guests who can’t eat dairy, wheat, soy or eggs and our menu caters for this. “ Designed around fresh local seasonal produce, Dough Bros serves up food goodness and inspiration, with combinations such as roasted cucumber, quinoa, freekeh and herb salad, comfortably sitting alongside a pizette topped with a soft farm egg, roast fennel, parmesan and truffle oil. “It’s about delicious fresh ingredients, people coming together in an inviting, relaxing environment, sharing and enjoying great food. While Jake and Katherine enjoy crafting an inspiring menu, much of the magic in the kitchen is created at the hands of head chef

Katherine and Jake Mitchell

Luke McGowan, while Jake perfects front of house service. “Unpretentious yet utterly delicious, we’re all about tasty dishes perfected for sharing with unique matches of craft beers, creative cocktails, and wonderful wines from around the country,” he says. At the centrepiece of our culinary creations is a beautiful manuka wood fired oven, bringing lovely earthy flavours to your table.” What are your favourite ingredients? This tends to change with the seasons. At the moment we are loving the delicious heirloom tomatoes we have been getting in and also the wide range of stone fruit that is available. The fresh oyster mushrooms we get from Raglan each week are also a stand-out. What are the most underrated ingredients? We tend to follow a ‘nose to tail’ approach with the meat that we serve, and will often go for lesser known cuts. Pig’s cheek, lamb neck and skirt steak feature on our menu, and are delicious when cooked the right way. What food would you like everyone to taste? Kale chips.

Only available frOm bin inn dinsdale Shop 34, Dinsdale Shopping Centre 47 Whatawhata Road, Dinsdale, Hamilton 3204 Tel: (07) 847 7045 | Email: dinsdale@bininn.co.nz See more at: www.bininn.co.nz/locations/dinsdale

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What do you find is most important when it comes to food? We are strong believers in eating real food, using as many local and seasonal ingredients as possible. Different things work for everyone, but on the whole, cooking from scratch, avoiding processed foods with artificial ingredients is always going to be a good move. Doughbros.co.nz

A celebration of local produce and good times. 250 Victoria Street, Hamilton, New Zealand 3204 | 07 834 2363 | www.DoughBros.co.nz

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fitness journal March 2016

New You for New Year with Les Mills Hamilton and The Edge Waikato FM Late last year Les Mills Hamilton and The Edge Waikato FM teamed up for the 2015 New You for New Year competition.

welve eager teams were put through their paces over 12 weeks, in a bid to win the ultimate $6000 prize package. The competition attracted more than 250 entries with some awesome stories, making it tough to narrow down to just 12 teams of two. The teams were assigned their own Les Mills’ personal trainer and free access to Les Mills Hamilton for 12 weeks, giving them the best possible chance to be whipped into shape for Summer ’16. Our winners, Team Mission Slim Possible – Amy and Blair McConnell (pictured) had a combined body fat loss of 12.57 percent, earning them some wicked prizes, including two 12 month Les Mills’ memberships and a bunch of goodies from Reebok, Les Mills Good Protein, Colors Hair Company, Niche Skincare & Day Spa, The Lawrenson Group and Novotel Tainui. Tammy Frances, the runner-up Les Mills personal trainer said “my main focus was to allow my clients to become who they are in their own skin. “They came to me saying they wanted to look like this person, or like this type of athlete. Not one of them

mentioned wanting to become the best version of themselves, so this was a huge priority for me.” Tammy made small changes to their nutrition to fit their everyday lifestyle and the teams were always great at following her advice. With the great range of options at Les Mills, Tammy was able to make sure her clients weren’t bored, by providing them with a varied training programme and introducing them to group fitness classes. “Even if clients were short on time, they could pop in for a 30-minute Les Mills GRIT™ class and have a great workout.” Her teams came out with awesome results, but for her, the most satisfying part was seeing the change in their self-esteem and confidence. Her clients have gone on past the competition and she is now working with them towards some major events for 2016. Les Mills has been the leading club in Hamilton for more than 25 years. If it’s time for you to start working on your 2016 fitness goals, visit Les Mills at 747 Victoria Street, or call 0800 LES MILLS today.

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ippocrates said more than 2400 years ago that “all disease begins in the gut” but we are only now coming to understand just how right he was. We marvel at the processing ability of the human brain and the heart amazes us with its continued pumping marathon. We fuss over our nails and hair. However we take the “gut” for granted. Yet the faithful “gut” is where our wellness begins and often holds the key to good health. The gut (digestive system) is a pathway starting at the mouth and ending at the anus. It is responsible for extracting the nutrients needed and eliminating the wastes and toxins. It is the motor to our body and we have a lot to thank our digestive system for. Research over the past years has revealed that the gut is critical to overall good health and that an unhealthy gut contributes to a wide range of diseases including: Constipation, Irritable Bowel Syndrome, Diverticulosis, Crohn’s, Thrush, Bloating, Diarrhoea, Low energy, Reflux, Depression, Fatigue, Colds, Flu, Stress, Poor immunity to sickness and much more. More than 80 percent of our immunity to sickness and disease comes directly from our gut. The importance of looking after our gut is paramount to overall good health. In fact many researchers believe that supporting gut health and restoring the good bacteria will be one of the most important goals of medicine in the 21st century. Good

bacteria become depleted thru: natural ageing, stress, certain medication, junk food, and many other factors due to today’s busy lifestyle. It can take as much as six months to replace these good bacteria and that’s if we don’t have another setback. So the question is: How serious are you really about good health? Because we know “The Yoghurt Capsule” rebuilds and restores good bacteria in the digestive system (gut) naturally. After 20+ years The Yoghurt Capsule, a NZ made product has been helping New Zealander’s gain control of their health naturally. Our 0800 99 88 88 free phone is available 24 hours/7 days a week answered by New Zealanders ready to answer your questions or take your order.We offer an old fashioned personal touch and love to hear regularly from our customers success stories. Here is one just received, Dear Brian (Yoghurt Capsule), No doubt you have lots of compliments about this product? - Well I have proven to myself, by accidentally forgetting to take them with me when going away...that I really cannot survive without the Yoghurt Capsules, as I suffer from IBS. Kindest regards, Paula.(North Shore) Look after your health with “The Yoghurt Capsule” naturally. I am confident you will be impressed with The Yoghurt Capsule and your gut will be internally thankful for the assistance like thousands of New Zealander’s already are.

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Have a go direction for sports clubs that are working together collectively to encourage people of all ages into a range of activities. The open day on March 19 from 11am–3pm aims to attract as many people as possible to find out what the clubs have to offer. “We’d love people to come and have a look around, have a go at playing the various sports and enjoy themselves,” says Eastlink Sports Development co-ordinator Jacinta Matson.

Photo by Chloe Francesa Photography

Have a go at a huge variety of sports this month, thanks to an open day at Eastlink’s Community Sports Hub. Home to a number of Waikato community sports, including Tennis Waikato-Bays, Waikato Badminton Association, Hamilton Wado Kai Karate Club, Hillcrest Bowling Club (off-site), Hamilton Inline Hockey Club (inline skating), Lugton Park Squash Club, Turn and Circle Gymnastics Club and Eastlink Cricket Club. The Eastlink Community Sports Hub is a fresh

Become a Clinical...... Exercise Physiologist!..... Study at the Wintec Biokinetic Clinic which is unique with only a handful of its kind in the country. It provides a specialised exercise prescription for individuals living with chronic conditions, or recovering from musculo-skeletal injuries. Our students are provided with real work experience in a teaching clinic that supports the professional development of Clinical Exercise Physiologists.

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fitness journal March 2016

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

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fitness journal March 2016

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fitness journal March 2016

R U O Y T GE T N E D STU NOW L A E D

A Les Mills student membership is the perfect way to stretch your brain and your bod without stretching your budget! Only got 30 minutes? Go for it! Our timetable has heaps of classes to fit in between your classes. Our high intensity workouts, hot music mixes and awesome choreography will get your blood pumping and your brain blasting. •

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Les Mills Hamilton 747 Victoria Street *Terms and conditions apply. See lesmills.co.nz/student