April 2016 Fitness Journal by Fitness Journal

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Fitness Journal Waikato Edition | Volume 3: Issue 4 | April 2016

health | performance | wellbeing

bounce control

Rugby's rising star

Damian mckenzie

sports bra guide

body battles: oestrogen dominance

Fermented food WIN: be pure prize pack, Living nature makeup, ceres organics protein powder and more...

Holistic Wellness Centre Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy

20116

‘Reputation & Experience you can Trust’

Peter Neuhauser RDONZ

Anna Megaffin

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WIN WIN WIN

From the editor

Competition corner

hether its an All Black or a pre-schooler learning to kick a rugby ball, odds are every athlete has one thing in common; their greatest fan and cheerleader is their mum. So this month, we’re sharing some inspiration for Mother’s Day (May 8) with plenty of ideas for you to show your appreciation. Speaking of mother’s pride, our cover star this month is Damian McKenzie. The 20-year-old is enjoying a rapid rise through the rugby ranks and credits family as his greatest inspiration. With our focus on health and wellbeing, we think one of the best things you could do is share an outing together. Waikato has some of the most glorious spots in New Zealand (in our humble opinion) so why not take a stroll through one of the many scenic locations. Check out our guide to Waikato River Trails on page 15 and our EAT feature on page 30 for delicious foodie destinations. We’re encouraging women to be ‘well supported’ every day, with a spotlight on sports bras and how to ‘control the jiggle’.

Pure goodness If you’re still craving a chocolate fix in the wake of Easter, this delicious offering from Ceres Organics is just what the Easter Bunny ordered.

Lisa Potter Editor

FitnessJourn al

Enter to win one of two Ceres Organics Plant Strong Protein Sprouted Rice prize packs (each

valued at $85). Check out the delicious recipes online at ceres.co.nz and enjoy the versatility of this organic protein powder. To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with Ceres in the subject line, or enter at fitnessjournal.co.nz. Entries close May 16 2016.

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Waikato Edition

| VolumE 3:

issuE 4 | April 2016

hEalth | pErf ormancE | WEllbEing

bounce control

rugby's rising star

Find us on facebook: COVER photo: Photo by Richard Spranger (richardspranger.com)

body batt les: oestrogen dominance

WIN: Living nature makeu p, ceres

organics prote in

powder, be pure

prize pack

and more...

Holistic Well

ness Centre

Spinal Injuries / Sport Podiatry / Massage Injuries / Chronic Pain / Myofasical / Psychology / Nutrition / Personal Release / Oov Core Training / Physiothera Stability py

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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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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Natural beauty

fErmEntEd food

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FitnessJournal

sports bra guidE

DamIa mckeNNzIe

fitnessjournalwaikato

www.wbp.net.nz

The Ceres Organics Plant Strong Sprouted Rice Protein Powder is available in vanilla or smooth chocolate – perfect for creating your own healthier version of mainstream chocolate milk drinks. The Plant Strong Sprouted Rice Protein Powder is made from organically grown raw brown rice, using a unique chemical-free sprouting process that extracts the naturally occurring plant protein. The result is a silky smooth powder with 80 bioavailable plant-based protein, containing all the essential amino acids which the body can’t produce on its own. It effectively contributes to the growth and maintenance of muscle mass. Ceres Organics believes in the power of ‘real’ plant-based ingredients. Packed full of natural goodness and with no chemicals, artificial ingredients or preservatives, the Sprouted Rice Protein Powder is also vegan, soy free, dairy free and wheat free, as well as being an allergy-friendly substitute to whey.

Whether you prefer high impact activities (with high ‘bounce’ factor) or a leisurely stroll, a well fitting sports bra is something every woman should own. Also in this issue, New Zealand wellness guru Ben Warren shares his insights into oestrogen dominance and how it can impact on your body. Turns out it’s not just women affected by this, men can experience oestrogen-related issues as well. To all the women and mothers out there, take a moment to celebrate your achievements and choose a fresh goal to focus on for the next few months; whether a new sport or revisiting a former activity you once enjoyed. Hamilton is bursting with opportunities to enjoy sports at a social level.

Embrace your inner goddess with a little help from Living Nature’s mineral makeup range Treat yourself or your mum with one of two amazing Mother’s Day Living Nature prize packs. Each prize pack is valued at $158 and includes Living Nature lipstick, mascara, eye pencil and summer bronze. Living Nature’s certified natural lipstick brings luscious, healthy colour to your lips, without any of the nasties. Produced in Kerikeri , each lipstick is impressively hand poured and individually flamed to a perfect finish. All natural

pigments and nourishing waxes ensure smooth application, fabulous wear and a gorgeous natural smile. To enter, email your name and address with Living Nature in the subject line to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz. Entries close May 16 2016.

Boobilicious Win the ultimate sports bra for your needs, with expert fitting advice from sportsbra.co.nz owner Alisa Higgins. Choose from the impressive range at sportsbra.co.nz and control your bounce factor with a helping hand from the latest designs (the science and technology behind the humble sports bra is mindboggling). To enter, email your name and contact details to win@fitnessjournal.co.nz with Sportsbra in the subject line, or enter at fitnessjournal.co.nz Entries close May 16 2016.

fitness journal April 2016

Sprinter Wirefree Full Cup Sports Crop (brasnthings.co.nz) Champion T-Back Sports bra (sportsbra.co.nz)

Freya Active Sports bra (sportsbra.co.nz)

Lululemon Ta Ta Tamer III (lululemon.co.nz)

Freya Active Moulded Sports bra (avokado.co.nz, sportsbra.co.nz)

Shock Absorber Ultimate Run bra (shockabsorbersport.co.nz, avokado.co.nz)

Push it Wirefree Push Up sports crop (brasnthings.co.nz)

#loveit Tame the bounce This month in recognition of Mother’s Day, we’re focusing solely on sports bras. Whether you prefer high impact sports or walking, you’ll know the sheer delight of a well fitting sports bra – unless you have yet to find one! New Zealand has a high population of well endowed women and supporting and bounce-proofing those boobs can be a challenge of epic proportions. So we set out to find our favourite sports bras. And next month, you can see the results of our ‘test drive’ experiences as we put some through some vigorous challenges.

Triumph Triaction Energise Racerback (triumph.com; ruun.co.nz)

Shock Absorber sports bra (avokado.co.nz; ruun.co.nz)

Elomi Energise bra (ruun.co.nz, avokado.co.nz)

Shock Absorber Ultimate Gym bra (shockabsorbersport.co.nz, avokado.co.nz)

In search of the ultimate sports bra Alisa Higgins is passionate about being active and equally passionate about being able to participate in her chosen sports comfortably. However, for as long as she can remember, she has battled with the ‘big boobs’ dilemma.

devotee of jogging, she tried multiple sports bras, even wearing two at a time, in an effort to keep the ‘jiggle’ to a minimum. When her bust size increased to a 32F she became serious about the bra business – and ended up starting her own, sportsbra.co.nz. Aimed at providing Kiwi women with a solution to wayward chests, she researches, tests and sources sports bras to work for the many body shapes and sizes out there. Fitness Journal talks sports bras and bra fitting with her. “I started researching bras for my own use and after talking with other women, I realized that I wasn’t the only woman out there with this problem. It can be a bit of a life challenge for women with big boobs – it’s not always easy to tame them!” Alisa’s research led her to discover the Oprah Winfrey-recommended Enell sports bra – not the prettiest bra on the market, but for Alisa, finally a bra that was effective in holding things in place for every sport she tried. “It’s a compression bra that looks like a corset and with, what feels like a million hooks to do up the front, but I instantly fell in love, because it worked. “The search however took me on my journey of starting www.sportsbra.co.nz where I hunt far and wide for sports bras for women with a little bit more up top, that actually work. “Along the way I started doing fittings and can confirm the statistic that 90 percent (yes 90) of women wear the wrong bra size. It’s a bad habit that needs to stop.” Think about this… breasts have no muscle. They’re mostly composed of fatty tissue and are supported by skin and fragile ligaments called Coopers’ ligaments. Because these are not elastic, during repetitive or high impact sport the breasts bounce and pull on the ligaments, forcing them to stretch. Once these ligaments have stretched they stay this way. The result is every woman’s nightmare – sagging breasts.

The cups: ignore all the

models that show boob spillage - each breast needs to be fully contained. Boobs are squashed? You now have something to rest your chin on? Too small Fabric is gaping or wrinkling? Too big

The straps: 20 percent of support comes from the straps. Digging in? Too small Falling off the shoulder? Too big

Alisa Higgins

tips to prevent a sagging nightmare If you can get a physical fitting then do it. In Auckland, I offer this free service as do Avokodo in Newmarket and Rich Lingerie in Epsom. If not, then grab a tape measure and take two … measurements that is and plug them into the online calculator at sophisticatedpair.com/bra-size-calculator – better than most of the hundreds I’ve tried. If you need visuals for what you should be measuring check out our guide at sportsbra. co.nz/pages/bra-size-calculator Can’t get to a fitting and don’t own a tape measure? Then try the ‘best fit’ approach:

The band: 80 percent of support comes from the band so it needs to be level front and back with only one to two inches give. Band rides up when you lift your arms? Too loose. Can’t breathe? Too tight.

Sounds like common sense but a lot of us stay in the one bra size and put up with discomfort. We find when bra fitting that almost all women have to go down at least two back sizes and up at least two cup sizes. If you’re in a store don’t be afraid to jump up and down in the changing room and twist from the waist to ensure it doesn’t ride up. Throw your top on and walk around the store a bit, you should feel supported and able to breathe. Buying online gives you the option of buying different sizes and trying in the comfort of your own home. Who doesn’t love those over zealous sales people who stick their head into the changing room right at the moment your boobs are escaping from that “looks gorgeous” but too small bra? So ladies with big breasts, heed these wise words: – Avoid sports bras that you pull on over your head – Find a rigid under band – Avoid too much elastication in the fabric – Focus on wide shoulder straps and – Do the bounce test

Rugby’s rising star: Damian McKenzie Twenty- year-old Damian McKenzie is rapidly becoming a household name this Investec Super Rugby season. In fact, his form in the opening five rounds of the competition has put him firmly on the radar of fans and rugby commentators, with many predicting he’ll be pulling on an All Blacks jersey this year.

he exceptional form he displayed in 2015 for the Junior World Championship-winning New Zealand Under 20s’ side and then his provincial team Waikato, was the first inkling he would feature regularly for the Gallagher Chiefs in 2016. At 1.75m and 81kgs, he looks minute in comparison to the average front-rower but his fearless and assertive playing style sees him regularly cut players twice his size in half. In addition to his rugby prowess, he’s best known for the wry smile that forms whenever he takes a kick at goal. While most kickers in the hot seat display their concentration by way of a furrowed brow, McKenzie appears to be completely immune to the pressure of a packed stadium, instead taking in the moment with a smile on his face before slotting the ball with remarkable accuracy right through the posts. He’s been quizzed on what it is he thinks of when he lines up the ball on the tee. His answer; he’s just enjoying the moment.

fitness journal April 2016

He points to a few seasons back when his kicking stats were less desirable. After working closely with sports psychologist David Galbraith, McKenzie has learned to embrace the pressure points and lean into the excitement, exhilaration and anxieties that accompany performing on such a public stage. The result? Thus far a stellar strike rate. Gallagher Chiefs’ fans have four more opportunities to see Damian McKenzie and his team mates in the flesh for their remaining competition games at FMG Stadium Waikato. Next up – it’s a local derby like no other. There will be no love lost when northern neighbours the Blues invade Chiefs’ turf on Friday April 8, hunting for their first win over the Gallagher Chiefs since 2011. Can the Gallagher Chiefs stretch their nine-game winning streak to 10 games? Be there to witness what promises to be an action-packed, fiercely contested game between these two New Zealand powerhouses. Tickets are available from Stirling Sports, 0800 4 CHIEFS or online at ticketdirect.co.nz.

Quick facts DOB: April 20, 1995 Height: 1.75m Weight: 81kgs Position: Fullback and/or 1st Five-Eighth Chiefs Debut: Feb 14, 2015 vs Blues Chiefs’ caps to date: 21 games

10 Quick questions What is your career highlight to date? Winning the Ranfurly Shield with Waikato in 2015. Who inspires you? My family. The time and sacrifices they made when my brother and I were growing up was second to none. So I feel like it’s the least I can do to try and give back and perform for them each week.

What aspect of the sport do you enjoy most? The challenges that arise and making life-long friendships. What are the top three pieces of advice you would give young rugby players? Work hard, be dedicated and have a good balance outside of rugby. What do you know now that you wish you’d known 10 years ago?

I’m unsure on this one as I was only ten, so was pretty young. How do you relax? Getting away from rugby and spending time with family. I really enjoy golf so I love playing that as well. What would people be surprised to know about you?

I am the Singstar champion of Gore. What is your favourite meal? Sushi. Where in Waikato is your favourite place? Cambridge.

What is the greatest personal challenge of your game? The physicality and the speed.

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Nutrition for rugby players There are a number of factors that contribute to rugby performance; genetics plays a part, training, the right mind set, but the role of nutrition should not be understated. The development of rugby players now begins at a young age, and the competitive space in the first XV is a testament to how serious it is.

aving worked in the rugby development space for a number of years I have seen first-hand the transformation of young men into developed players, both in skill and physique. Strength, power, speed and endurance are important aspects of the game of rugby. By marrying the correct nutrition we can amplify, or increase, the adaptive response from training. One doesn’t need supplements to do this. Food works just as well, and Rugby New Zealand has a food first policy with its players. Use food rather than supplements. So what are some of the basic food rules to apply to your rugby training? It is important to get your baseline diet

right, the stuff you eat every day. You don’t need to be absolutely perfect with food, but even if you are eating well 80 percent of the time you’ll be okay. Eat regularly. Far too often I see players who skip breakfast, snacks, or meals through the day, and then eat massive portions at dinner and later. This results in poor body composition and training adaptation. Aim to eat every three to four hours at times that fit around your training, work/study/school schedule. This takes a bit of planning but is easily achievable. An example would be breakfast, morning tea, lunch, afternoon tea (which also serves as a pre-training snack), dinner (recovery meal post training).

BY Lillian Morton Lillian Morton is a performance nutritionist for HPSNZ (High Performance Sport New Zealand), and a senior academic staff member in the Centre for Sport & Exercise Science at Wintec. She works with the ’s and women’s NZ Sevens players based in Waikato and BOP, the Black Ferns, and the Waikato Rugby Union Academy and U19s’ programme.

Try to incorporate both carbohydrate and protein in your meals and snacks. Smoothies are a good example, the milk and yoghurt provide the protein, and berries and bananas the carbohydrate. Other good snack options are cottage cheese, sliced tomato and avocado on some Vitawheat crackers, or a pottle of yoghurt and a piece of fruit. Just get the carbs and protein going together. Your baseline diet needs colour. Take a moment to think about the food you eat through the day more often than not the predominant colour is beige. Include fruit and vegetables throughout the day to get fibre and important vitamins.

Dinner is an easy fix if you use the performance plate model. A third of your plate is vegetables, a third protein (fish, chicken, red meat, etc), and a third carbohydrate. Using this model allows you a great deal of flexibility in your eating but correctly portions the food. Other standard nutrition recommendations should be practised too. Avoid frequent consumption of high-fat and high-sugar foods, minimise takeaways, drink milk and water, and avoid fizzy drink, juice, and other high energy drinks. Driving recovery post-training is important. As mentioned before, one can use a meal for recovery, otherwise be organised and carry your recovery snack to training with you. Aim to get 20g of protein post-training. We know from research that this drives muscle hypertrophy (growth) and adaptation How do you get 20g of protein? A big glass of orange top milk, or 600 ml of standard milk, three eggs give approximately 21 g of protein and 100 g of Greek yoghurt will also give 20g. The carbohydrate in the recovery snack is dictated by how hard the session was and how long it went for. The harder the session the more important carbohydrate is in the recovery snack. If you have a morning session and then another later in the day, then carbohydrate needs to be included in your morning recovery snack. I would also suggest having a glass of milk before bed. This helps promote recovery overnight. Plan and be organised. It is usually busy lifestyles and trying to fit training in with other commitments that makes quality eating difficult. Think about your training day ahead and plan for it. Take snacks and lunch with you. Have a drink bottle with you. A little organisation and discipline goes a long way in helping you recover between sessions and get better consistency in your training. Best of luck for the upcoming season.

Victoria Clinic has been supporting Waikato schools by offering free ACC doctors visits and radiology services over the last five years, and would like to now extend the offer to all youth under 18 (regardless of where the accident happened) as well as for all sporting injuries (including players, coaches and referees)

Providing quality treatment. Taking time to listen and accurately diagnose. Facilitating rehabilitation and preventing further injury

We are in tWo great locations 243 Ulster Street, Hamilton Phone: 07 838 3262 105 Thomas Road, Rototuna Phone: 07 853 7096 Mike Lovell, Gallagher Chiefs Physiotherapist

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750 Victoria Street, Hamilton (07) 834 0333 www.victoriaclinic.co.nz

fitness journal April 2016

Injury prevention in youth rugby In a recent NZ Herald was an article on how repeated head injury and concussion can lead to dementia and Alzheimer’s. As we start gearing up for the winter rugby season, now is the time to think about injury prevention and what young players can do to future proof their bodies and careers.

ver the last 14 years I’ve had the opportunity to work with and treat many up-and-coming rugby players and I am often dismayed when I see a player with loads of talent come unstuck because of a preventable injury. In today’s world of professional sport, injury prevention can mean the difference between local club star and a professional contract. Almost 50 percent of all injuries cause a reduction in speed, power and agility up to 12 months after that injury. Research is showing us that increased neck strength not only protects the neck from injury but also reduces the risk of concussion. The same research shows that the average 18-year-old front rower has a lower neck strength profile compared with a 22-year-old, yet other strength tests of shoulder and back can be the same. This basically means that the youth rugby player needs to really focus on building neck strength. Proper core training such as Oov Core Stability is helping show a reduction in knee ligament injuries. When the coach has the skills to teach and rehearse proper landing,

cutting and agility techniques, the incidence of knee injuries such as ACL, MCL injury start to drop. In youth rugby there should be no excuse for a hamstring strain. We now know that good core stability combined with Nordic hamstring drops will prevent hamstring strain. In my opinion every session should start with a set of Nordic Hamstring drops. Flexibility is another area that is often missed in youth sport. Lack of flexibility is an injury waiting to happen, because often during a growth spurt the bones grow faster than the muscles. Therefore not stretching will make a tight structure even tighter. The number of professional rugby players going to yoga stretching classes on a weekly basis is growing and the benefits can be from injury prevention to lengthening a player’s career. The final thing I see young players struggling on is the area of good nutrition. As the saying goes, garbage in garbage out most definitely is the case. Simply put; reduce sugar, avoid alcohol, increase green leafy vegetables (roast vegies don’t cut it) and drink plenty of water.

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

Top tips for future proofing your future All Black Foam rolling: Check out www.obie.co.nz for stretching and massage exercises. Core stability: Visit www.oov.co.nz for the latest core stability training system for athletes.

Flexibility: Any basic yoga class is a good place to start. Movement agility training: Get a functional movement screen to find out what areas you need to work on to prevent injury.

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James Tucker, Margaret Comer - corporate services executive, Dominic Bird, Chase Tiatia

New name and new look for the Gallagher Chiefs The giant 2016 Gallagher Chiefs jersey which adorned the building of naming rights sponsor Gallagher was unveiled at a special blessing ceremony. The Gallagher Chiefs squad attended the event, alongside Gallagher staff and members of the media to witness the blessing of the new jersey by Ora Kihi.

he ceremony also marked the beginning of a new era, with the two-time Investec Super Rugby champions to be formally known as the Gallagher Chiefs. In 2013 it was announced that longstanding sponsor Gallagher had increased its support of the Chiefs Rugby Club to become principal partner, naming rights and front-of-jersey sponsor from 2016. Chiefs' chief executive officer Andrew Flexman acknowledged the significant support of long-standing sponsor Gallagher. “We are extremely proud to call ourselves the Gallagher Chiefs given the long-standing partnership we have enjoyed with one of Waikato and New Zealand’s most iconic companies. In the same way that Gallagher’s seeks to redefine what is possible for its customers, the Gallagher Chiefs seek to redefine what is possible on and off the rugby field.

James Tucker, Liam Ewing - brand communications coordinator, Dominic Bird “We will be working extremely hard alongside Gallaghers to ensure we can deliver mutually beneficial outcomes and great experiences for our fans” said Mr Flexman. Sir William Gallagher, the CEO and chairman for Gallagher added: “In business at all levels, be it commercial or community, finding a partner that fits your own philosophy and ideals is always a challenge. The Chiefs tick all the boxes and we are delighted to be the naming rights sponsor. We look forward to many successful years with them”. The 2016 Gallagher Chiefs jersey brings together all elements intrinsic to the Chiefs' identity. The design is based around the Whatanoa gateway standing in the corner of Waikato Stadium. The team draws great strength from this feature and many supporters pass through it to urge the Chiefs on. The taniwha featured on the

whatanoa represent the contributing unions of Waikato, Thames Valley, Bay of Plenty, Taranaki, King Country and Counties Manukau. Like its predecessor this jersey features the Waikato river flowing in yellow through the design bringing together the franchise and all its supporters. The dark background symbolises ones journey upward and trying to attain physical, mental and spiritual wellbeing. The jersey celebrates success and the many great rangatira that have played a huge role in the history of the region, which over time has seen many battles. It is these great battles and moments of heroism that are encapsulated in the jersey.

The 2016 Gallagher Chiefs jersey is now available for purchase from chiefs.co.nz

Gallagher Chiefs squad members and Gallagher staff celebrate the 'Shorts for Hospice' Initiative

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The challenge of fitness for mothers Pregnancy, giving birth and the post-natal biological, physical and mental demands of motherhood can create all kinds of issues when it comes to regular sport and exercise.

ody shape changes, hormonal changes, blood pressure and glucose changes, and schedule changes, not the least of which is usually the sleep schedule, means that if once there was a regular exercise routine, in all likelihood this will need a strategic plan to ensure it can continue. The number one concern heard from mothers as the reason they find it difficult to return to pre-child exercise, are the time constraints. That, and being knackered all the time. As an athlete, the body changes across the course of a season or two, energy levels fluctuate according to training levels and the time of the year, and sleep gets disrupted with travel or nervousness or late nights after training. Being knackered all the time forms part of the job description. Fitting in work, cooking and study, as well as maintaining relationships, also feature in most athletes’ lives. So it begs the question whether strategies that athletes use as coping mechanisms to ensure they maintain training levels could be applied to child rearing? Understanding the probable timetable in

the first few years of a child’s life could theoretically be used like periodisation in an athlete’s annual training plan. Over the course of a year for an athlete, there is an off-season when there are less or no competitions, and a pre-season where training is intensified as it gets closer to major events and so volume sometimes drops. There are certain competitions that need to be prioritised in the in-season and the mental demands that accompany this can create a measurable increase in stress. This periodisation plan has to include some level of flexibility to cope with illness, injury or unforeseen circumstances. Training modalities and intensities may need to change to ensure as consistent a training regime as possible. When a baby is at its smallest, and presumably sleeps a lot, this might allow time for higher volumes of uninterrupted exercise (off-season). As the child grows, becomes more dependent and is often awake, this becomes pre-season when the exercise might become lower volume and higher intensity to fit into a shorter timeframe yet still achieve training objectives. Of course strength training is arguably built in to a child rearing regime as the child

gets heavier over time (progressive overload). As the child becomes more mobile, agility and reaction times may also improve, however strength training may now need to be supplemented. As for athletes, crockpot and 15 minute recipes may prove valuable strategies for main meals as demands intensify and time constraints tighten; maximising time available without risking nutritional or energy deficiencies. In the event of illness or injury, the level of training will have to be dropped back. To minimise any loss of form and fitness, this needs to be carefully designed to ensure adequate recovery while still maintaining a level of physical and psychological consistency with training. This may likely be an illness or injury to the child which requires this strategic intervention. As the seasons progress and new teammates (children) may be added in to the mix, this may require new strategies and additional resources (baby-sitters/crèche at the gym). The now more experienced teammates (older children) may also prove more effective training partners as their physical capability increases and more joint training sessions could be included. A new coach may also be required to deal with the change (an in-home personal trainer to effectively maximise training time and that can also hold the baby). Relaxation strategies and mental skills training need to be included on a regular basis to build coping mechanisms for times of pressure and stress in-season (two-yearolds), and over several seasons worth of training (as the child grows) the routine becomes more familiar and manageable and the extended support team (family) can work more seamlessly together to achieve the performance outcomes. So some would perceive the life of an

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athlete a dream one and the life of a mother a very challenging one and both with just cause. However perhaps the training strategies, time management skills and physical demands are more similar than you might first think and the sharing of theoretical and practical sports science strategies into motherhood may prove valuable. And then there is Andrea Kilday, a 34-yearold mother of two who has recently been named in the New Zealand Olympic Team for Rio in taekwondo, yet somehow manages both motherhood and high performance sport and deserves the respect of us all.

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

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Putting athletes in the picture When it comes to sporting success, so often we measure this by the feats of the athlete, and occasionally the coach; but we rarely think about the many people behind the scenes.

here are a multitude of ‘quiet achievers’ who help promote the sport and thus keep it viable. Hamilton sporting enthusiast Luke Lee may own a creative design and printing business, but he is also a passionate supporter of several sports and individual athletes. Behind the lens of his cameras, he is renowned for capturing the action and allowing athletes and clubs to promote themselves. Fitness Journal finds out more.

of this is supporting local communities. It’s also a way to encourage, inspire and show young Kiwi athletes who take part in minor sports such as badminton, boxing etc, that they can be led into achieving greater opportunities.

Luke Lee How and why did you get involved with photography? Having come from a sales background, which involves creativity and quick thinking, you have to use your intelligence and be creative as well as think on your feet. Having photography under my belt adds to my skill set which is ideal, especially in a creative industry. Also being a photographer means you have an extra medium to further tell the story in photographs. Why do you feel strongly about supporting local sports clubs and athletes? Waikato is about business helping businesses, and part

What are the main challenges in sports photography? People are usually active and moving rather quickly, so if you want to document that movement, the challenge is to record those fast defining moments at the right time, while also capturing the enthusiasm of the spectators, fans, and the overall atmosphere. What aspect do you find the most rewarding? The best part is being able to document memorable sporting moments, which only happen once in a lifetime, and they’re photographs people will remember and can look back on to recall the spirit of that day. What sports do you support and why? As an 80s kid, growing up I felt rather lucky being able to watch my childhood sports idol Michael Jordan play with the Chicago Bulls. I also watched a lot of Lin Dan’s badminton games since the

Braemar’s big ‘O’ causes a stir A piece of equipment that looks like a giant ‘O’ is revolutionising spinal surgery at Braemar Hospital.

uman spines are complex. No one appreciates that more than the specialists who bring their skills to bear on the complex mass of interwoven bones, nerves, muscles, tendons, and ligaments during a back operation. That’s why specialists at Braemar Hospital are welcoming a new piece of technology that will make their job safer, easier and provide greater surety for patients. The O-Arm surgical imaging system takes pictures and provides an inside view of what’s happening with the spine before and during surgery. It is different from a traditional X-ray machine or CT scanner because it can provide “real-time” and high quality images in two or three dimensions and a detailed look at the anatomy during an operation. It has been likened to the difference between tracking a geographic location with a map and having GPS in your car or mobile device. “It’s pretty exciting,” says Braemar chief executive Paul Bennett. “It gives our specialists the best tools that will get the best outcomes for patients.” The O-Arm looks like a giant letter ‘O’, hence the name. But the technology behind it is complex. It gives surgeons the ability

fitness journal April 2016

to navigate a 3-D map of the body part undergoing surgery, which allows them to pinpoint more accurately the exact position of surgical instruments during a procedure. Surgeons say it’s like a “second-sight.” The improved technology reduces invasiveness and risk for patients; it also allows surgeons to make informed decisions during surgery and precisely navigate through delicate anatomy avoiding critical structures in the spine. Because of the heightened level of accuracy, there is less chance that a procedure will need to be revisited. While the image quality is similar to a CT image, radiation exposure is significantly reduced, making the procedure safer for surgeons and staff. “Spine surgery has been undergoing a revolution in the past 10-15 years. The instrumentation is moving at a fast pace,” says Paul Bennett. “This is a big step for surgeons who have trained for decades to be accurate and safe and need the best technology to support them.” There are 1000 O-arms worldwide. The technology is used at both of New Zealand’s spinal trauma centres in Auckland and Christchurch. The O-Arm is the second big-ticket technology item at Braemar this year. In January, it was the first hospital in Australasia to install ultra-high definition (4K) imaging in its operating theatres, enabling surgeons to carry out laparoscopic (keyhole) surgery with images that closely replicate what their naked eye would see looking into the body.

Photos by Luke Lee Sydney Olympics, and have been involved in badminton around New Zealand as well as with Waikato Badminton Association. I simply like fast paced sports in general. What is BrainJam and how did it come about? BrainJam is a design

and print production company. Behind the scenes within our small team, we each use our creative skill sets and intelligence to do jobs that are normally shared between lots of people within larger corporations. Hence the name ‘BrainJam’.

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Improving your performance on the court

o you play tennis, squash or badminton? Are you keen to improve your strength and speed on court? Most people are aware that racquet sports require a high-level of agility.

However, on court performance can also be improved by strengthening two key areas of the body – the legs and the shoulders. As one of the predominant movements on court, lunging requires both single leg strength and stability. With regards to the

shoulders, a strong rotator cuff is vital in stabilising the shoulder joint which helps to prevent injury. Try the following exercises to strengthen your legs and shoulders and improve your on court power and performance.

T’s and Y’s with a thera-band This exercise is great for activating the muscles around the shoulder. Stand with one foot in front of the body on a band. Whilst engaging the core, lift your arms out the side until you reach shoulder height in a ‘T’ position, then lower. Next, lift your arms forwards above your head in a ‘Y’ position. Alternate between T’s and Y’s until you have performed 10 of each. Perform 3x10 sets in total

Walking lunges with weight overhead This exercise helps to develop muscle endurance of both the upper and lower body. Holding a dumbbell, medicine ball or bottle of water (with a weight which is manageable for 10 repetitions on each leg), keep your arms overhead with your elbows straight. Perform 10 lunges on each leg with a rest in between each set. Perform 3x10 sets. Note: When performing these lunges, ensure your front knee remains in-line with the second toe and over the middle-rear of your front foot.

Single leg hops over hurdle (forward and back and side-to-side) Line up 4–5 hurdles next to each other about a foot apart. The idea is to maintain ankle, knee and hip alignment while hopping over the hurdles in each direction. Absorb the force as you land by bending your knee and landing on one leg (the other leg must not touch the ground if at all possible). Repeat 12 times on each leg. Perform 3x12 sets in total.

Scorpion step ups (box required) Standing to the right hand side of the box, bring your outside leg across your body and onto the box. Step onto the box with your other leg (so that you are standing straight with both feet on the box). Step down to the left of the box with your right leg (behind the body) and then with the other leg. Perform this exercise slowly until you can do it smoothly. Increase the speed of this exercise as you become more competent, focusing on your foot work and changing feet. Eventually you will be able to move quickly from one side of the box to the other. Perform 5 sets x 30 seconds each.

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.

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Side lunge with upper body rotation Set up the cable machine at shoulder height. Facing the machine, step back 1–2 feet with your arms together. Take a large step out to the left, place your foot turned out at 90° and simultaneously bring your arms over the left leg and rotate the trunk as the arms move to the outside of the thigh. Turn the right foot as you lunge so that the right foot points in the same direction as the left foot (the back leg looks similar to the back leg in a golf swing). Perform 10 repetitions on each side. Perform 3x10 sets in total.

Shoulder external rotation at 90° Position the thera-band or cable machine low to the ground, maintaining your elbow joint at shoulder height in a 90° position. As shown in the pictures, move the hand from being forward of the body in an internally rotated position to above the elbow maintaining the elbow at a 90° (not allowing the elbow to drop). Perform 3 sets x10 reps on each arm.

fitness journal April 2016

A change of pace What was meant to be a short Waikato break turned into a complete change of lifestyle for former British territorial army nurses, Nigel and Helen Naylor. Little did the couple know that their trip to Atiamuri would turn their lives upside down.

BY Monica Louis

oth Nigel and Helen were registered nurses with highly demanding jobs. All they wanted was a change of scenery to unwind, so a visit to Helen’s sister Pauline in Atiamuri seemed like an ideal opportunity, to escape the Auckland metropolis. However, there must have been something in the water of Lake Atiamuri, or maybe it was just a case of being in the right place at the right time, because before they knew it Helen and Nigel were scouting for their own slice of Atiamuri heaven. Instead of a ‘typical Kiwi home’ they discovered a tourism business with its shutters closed, ready for a rebirth. Even more surprisingly, it is one of those ‘middle of nowhere places’, which under their ownership has been given a new lease on life with the New Zealand Cycle Trail project. If you regularly travel SH1 you may have stopped off at the self-serve gas station at Atiamuri, which offers some of the cheapest fuel in the North Island. And you may have noticed Boris the corrugated bee sitting on top of a sign announcing Beez Neez Lodge. The three-bedroom homestead houses Helen and Nigel, who welcome as many guests as they can into their 40-bed haven, which is a combination of bunks and beds with shower, bathroom and kitchen facilities. Already, this former backpacker lodge is being transformed into a ‘flashpackers’, as Nigel

believes baby boomer cyclists are looking for some added comfort, while the bunk rooms are ideal for mates on a group ride. With the southern start of the Waikato River Trail just four kilometres down the road, the new ‘bee-innkeepers’ are all geared up to create the kind of buzz cyclists are looking for. “We can drop off guests at the start of the trail and we’re looking at other things like bike hire and connecting several trails,” says Nigel. Most of all; they have turned the licensed eatery into a hive of activity, with homemade pizzas and summer salads. Helen reveals, in her lovely Yorkshire accent: “When we visited Pauline we just didn’t want to leave. We loved the peace and quiet, the lake and being close to family, it

Nigel and Helen Naylor

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• Family owned and operated • Value for money accommodation. • Onsite bar and eatery. • Family rooms/dormitory accommodation. Situated only 25 mins from Taupo and Rotorua. Waikato river trails and world class mountain biking only a short drive away. Lakes Ariamuri and Ohakuri on our doorstep. Tongario National park 90 mins away.

SH 1, Atiamuri, Waikato | 07 333 1718 www.thebeezneez.co.nz 40146

fitness journal April 2016

just was the perfect time for a change. “We’re not in it for the money and we realise we will never be millionaires doing this, but I can have my horses here and we have some pet goats.” Nigel talks about big and small plans. His parents have moved in next door and father Terry has become the handyman on duty. Mum Lil helps in the eatery and Pauline and Davey are duty managers on call. It has taken no time for the whanau to settle in. Locals drop in for a quick drink, a pizza or an ice cream and maybe a game of bar Jenga. In 2003, while planning their emigration to New Zealand, they were both called up for active duty in Iraq, as part of the biggest compulsory call up since WW2. Helen worked as a nursing officer based at the only field hospital in the conflict zone and Nigel was attached to a medical supply regiment. They met each other in 2001 while enlisted in the British Territorial Army. For, Nigel it was something different, away from his daily role as a nurse, and Helen jokes that it was to get away from her first husband. After a couple of years living together they started planning their move to New Zealand. With a shared love of ‘the great outdoors’ their transition to life in New Zealand was relatively seamless. Nigel became a warranted leader within Scouting NZ and the Mountain Safety Council (before 2015’s restructuring of the organisation) and Helen loves to ride and drive her horses. Their careers have resulted in various nursing roles at Middlemore Hospital in Auckland, as well as throughout the South Auckland community. One of Nigel’s roles in Auckland was as a First Aid instructor at Manukau Institute of Technology (MIT) and Helen worked at MIT as a clinical nurse lecturer.

Nigel hopes it will be within this next season they will have the range of services bikers and hikers are looking for. “It is a learning curve but we are in a pretty good spot because this is the perfect stopover for cyclists from Rotorua, Taupo or Cambridge and many people enjoy cycling both the Waikato River and the Timber Trails. When not busy running their business, they love exploring all that the local area has to offer, especially the nearby lakes and the Waikato River Trail. “No matter how many times we cycle along the Atiamuri Bridge to the Whakamaru dam section of the trail, there is always something that catches your eye, while attempting to dodge nature’s cycle traps, the tree roots and pine cones,” jokes Helen. Nigel loves seeing others using this wonderful asset and says he feels like a child in a sweet shop; “because when the tourists have been and gone we get to play here all the time. “For me the Atiamuri to Whakamaru stretch of the trail is the best. Cycling through pine forests with the perfume of the trees is a natural tonic, while gazing at the mighty Waikato River. “The temptation to hop in for a swim is always there, but we cycle on, thinking about the cold drink waiting for us at Whakamaru, or our own pizzas at the Hive. We go Lake Atiamuri and Lake Ohakuri for all our watersports and share a few secrets with our guests who’d like to discover hidden gems like natural hot pools or a swimming hole with waterfall. “Living and working in south Waikato is why we moved to New Zealand. It’s a shame that it only took us 12 years of living in Auckland to work it out!” On this note Helen explains that they are just off to lake Atiamuri for a swim.

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Explore Waikato Discover the playground in your own backyard, as we launch the first in our series of Explore Waikato articles. We are fortunate to be surrounded by stunning landscapes and destinations, offering a host of options for exploring and enjoying; whether you are an endurance athlete, a family looking for a fun day’s outing or proud Kiwis wishing to showcase New Zealand to visitors. This month we kick off our series with a closer look at Waikato River Trails. Waikato River Trails

There are few places better for cycling than the banks of the mighty Waikato River. From native forest and birdlife to hydro dams, suspension bridges and exhilarating downhills, the Waikato River Trails cover 103km of stunning riverside tracks in south Waikato. Winding along a path which encompasses the magic and beauty of New Zealand’s native bush, exotic forest, historic landmarks, fascinating rock formations and geological delights, it is a showcase of some of the best of the Waikato heartland.

Cross suspension bridges high above the water including the 80m long Mangawera Suspension Bridge Rhubarb Café in Arapuni Village is a great spot to stop for a coffee and quick bite along the trail Maraetai and Whakamaru sections in the south and Karapiro section in the north are Grade 3, making them ideal for nature lovers and family groups of intermediate ability More experienced riders might want to try the Waipapa and Arapuni sections, with areas graded 4 and 5 (Advanced – Expert) offering challenging downhill sections

HIGHLIGHTS

TRAIL LENGTHS

Discover 103km of top quality off-road trails taking in five lakes, four hydro dams, suspension bridges and a number of small towns and villages including Arapuni, Whakamaru and Mangakino Explore the banks of New Zealand’s longest river, riding along the boardwalks through native and exotic forests Stories of the region’s rich history are signposted as your journey winds along the river. Riding the trail also offers the opportunity to enjoy the wonderful hospitality of New Zealand’s farming and forestry heartland – previously inaccessible land far from the hustle and bustle of the city.

SHORTEST – Karapiro Section (Pokaiwhenua Bridge Carpark to Arapuni Village), 11.5km, Grade 3 (Intermediate) LONGEST – Arapuni section (Arapuni Village to Waipapa Dam), 36km, Grade 3-5 (Intermediate - advanced) Waipapa section (Waipapa Dam to Mangakino Lakefront), 19km, Grade 4 (Advanced) Maraetai section (Mangakino Lakefront to Whakamaru Dam), 12.1km, Grade 3 (Intermediate)

and tour companies offering single or multiday tours of the trails The Waikato River Trails is equally popular with walkers, with many choosing to walk/hike the varying sections of the trail The Waikato River Trails is one of New Zealand’s 23 ‘Great Rides’. There are three located in the Hamilton and Waikato region with the other two being the Hauraki Rail Trail and The Timber Trail.

GOOD TO KNOW

– Dogs are prohibited on many sections of the trail – Outside the towns of Arapuni, Mangakino and Whakamari, there is little to no mobile phone coverage – Best to time ride the trails is spring-autumn or if riding in the winter ride when rain is not forecast.

EVENTS

The Waikato River Trails also plays host to key cycling, walking, running and multi-sports events including The Taniwha and The Generator events which consists of seven mountain bike categories and nine offroad run/walk categories along the Waikato River. These popular annual events offer individuals and teams of all ages, abilities and levels of fitness, the opportunity to run/ walk or mountain bike these amazing trails. For more information on The Taniwha visit www.thetaniwha.co.nz / Generator www. wrt-thegenerator.com For more information on the Waikato River Trails visit www.waikatorivertrails. com or for more information about the other various tracks and trails available in the Hamilton and Waikato region visit www. hamiltonwaikato.com

SOUTH WAIKATO DISTRICT, HOME OF THE

Whakamaru section (Whakamaru Dam to Atiamuri), 23.5km, Grade 3 (Intermediate)

QUICK FACTS

Graded 2-4 by New Zealand Cycle Trails (This means the surface is mostly firm gravel or sealed, with some muddy sections and obstacles to avoid (i.e tree roots or rocks), and is best suited for fit, experienced cyclists with a quality mountain bike. Road racing tyres are not recommended.) The ride can be accessed from various points along the trail and is well signposted Free to explore with your own equipment or services are available including bike hire and the Waikato River Trails Shuttle offers transfers to/from your start point available on request info@waikatorivertrails.com Cycle-friendly accommodation options are nearby for those looking to stay overnight,

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fitness journal April 2016

Trouble losing weight? Maybe it’s in your hormones Hormones are chemical messengers that tell your body what to do. Everything that is fun in your life is dependent on hormones… whether it’s great daytime energy (cortisol), feeling happy (serotonin), sleeping well (melatonin) and of course, your sex hormones. BY Ben Warren

uch of the latest research is showing that even weight gain and weight loss is primarily hormonal. It’s the hormonal response of the food that triggers how much gets stored in fat cells, meaning it’s at least as much about what you eat, rather than how much. When it comes to hormonal balance the difference between men and women is dramatic. A man’s hormonal system is like a Toyota Hilux; you can pretty much do what you like to them and they’re still going to run fairly well, the only problem being that one day in many years’ time, the engine will blow up with no warning (heart attack). Whereas women and the hormonal system of females is more like a Formula 1 racing car, it’s incredible what it’s capable of (grow a baby for example). But unfortunately it doesn’t take much to throw the timing out. In my clinical experience, it seems to be much harder for women to lose weight than men, because in my books, weight loss is primarily hormonal. In the modern world, one of the biggest hormonal imbalances I see is oestrogen dominance. Oestrogen is predominately a female hormone, but men have a little of it and so both sexes can be affected by excess oestrogen. The signs of oestrogen dominance for women will be: – Increased fat storage on the hips – Increased pre-menstrual tension – Heavier menses – Difficulty losing body fat And in extreme cases diseases like endometriosis and even polycystic ovarian syndrome are heavily linked to hormonal imbalance. For men the signs of oestrogen dominance are more likely to be increased fat storage on their chest (man boobs) and a lower libido. Clinically I have seen a dramatic increase in cases of oestrogen overload over the last 10 years. This is partly due to the increased number of environmental oestrogens that we are now exposed to, (called xeno-oestrogens) that are sitting on our oestrogen receptor sites, driving a perceived oestrogen dominance. The other main reason is liver load. Most people’s livers are already so overworked and backed-up that they cannot neutralise oestrogen as it arrives to be processed. In the liver, things foreign to the body will always take priority to be processed, such as alcohol, sugars, pesticides and chemicals, etc. So oestrogen, being something that the body recognises as its own, often ends up back in the bloodstream, in a more active form after being partially processed by the liver. A common situation we see are woman 25 to 45 (often with the above symptoms) coming into the clinic perhaps only for weight loss, because no matter what they

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do they can’t lose body fat. Once we start running tests it becomes obvious that it’s hormonal imbalance and oestrogen dominance holding them back from losing weight. We will see their body sliding into insulin resistance, meaning their bodies are not storing and accessing the energy in their cells very effectively. We then go through improving liver function and balancing their hormones. Not only do their PMT symptoms improve, but the side effect is body fat loss. There are many aspects to optimal hormonal balance. Ensuring we are eating enough of the raw materials to make hormones (primarily high quality fats and proteins) and adequate vitamin and mineral intake are co-factors for hormone production. It is also essential that detoxification systems are functioning at their best, in order to rid our bodies of hormones once they have done their job. So I wanted to share my top five tips for helping hormonal balance, particularly lowering your oestrogen load.

Top tips 1

Move away from re-using plastic water bottles

The thin plastics are only designed for a single use and they leach xeno-oestrogens (BPA and dioxins) into the water which add to the oestrogen load. One of the biggest weight losses a friend of mine, who owns a Pilates centre, has ever seen was when the whole base of clients moved from drinking out of plastic water bottles, to glass or stainless steel.

Avoid unfermented soy

Soy has strong phyto oestrogens, which can compete with your own oestrogen. Traditionally soy has only been consumed fermented, as the fermentation process breaks down these strong oestrogens. So drop the soy latte unless you are skinny and post menopausal (as these people generally benefit from the extra phyto oestrogens).

Cruciferous vegetables

Take a close look at your skincare products

Eat broccoli, cauliflower, Brussels sprouts and cabbage (ideally lightly steamed). Cruciferous vegetables have compounds in them called DIM (Diindolylmethane) and sulfuraphane, which up-regulate the liver’s ability to detoxify oestrogen. Three-day-old broccoli sprouts pack the most detoxification punch.

Eight percent of what’s on your skin will be in your bloodstream. Many of the chemicals in skincare products contain phthalates and parabens that act as oestrogenic once in your bloodstream. Look for 100 percent natural skin care and makeup products.

Reduce and ideally eliminate alcohol consumption

Alcohol is really hard on your liver and if you are exhibiting any signs of oestrogen dominance and difficulty losing weight, then alcohol really needs to go. Swap it for a Kombucha instead, a fermented, sparkling cold tea drink, which assists detoxification of oestrogens. For more information on hormone testing or to attend one of Ben’s seminars, visit www.bepure.co.nz

There's something about Ben If you haven’t yet heard Ben Warren speak in person or watched one of his talks online, you’re missing out. The high profile holistic nutritionist is regarded as something of a guru when it comes to transforming people’s lives. As founder of BePure, his passion for holistic health and the healing power of nutrition is just part of the success behind his health and performance practice. Genuinely motivated to generate positive change among the New Zealand population, Ben holds nutrition courses around New Zealand and is also a popular speaker on the international stage. Never one to shy away from a challenge, he has made it his mission to build a new future of health by empowering and educating New Zealanders on the importance of nutrition through his seminars and online programmes. His ancestral eating programme encourages the consumption of organ meats, butter, leafy greens and avoiding foods like highly processed grains and sugar. This approach has produced amazing results, reversing the parameters of type two diabetes in a pilot study of 27 Maori, and was featured on 60 Minutes involving former All Black captain, Taine Randell. Ben works with a team of nutritionists at his BePure Clinic and is making exciting developments in his work towards preventing and reversing chronic disease. The former elite athlete boasts double honours in experimental psychology and a Masters Degree in holistic nutrition, as well as several other qualifications. He lives with his family on a 15 acre, organic, permaculturally-designed, nutrient-dense farm in Hawke’s Bay.

WIN WIN WIN Treat yourself and your body to improved wellness with this amazing BePure prize pack of products, valued at more than $370 and designed by holistic nutritionist Ben Warren. The perfect combination to help kickstart a healthier lifestyle, this BePure prize pack provides your body with the essential nutrients it needs to function at its best.

The prize includes: BePure Ten - CoQ10 - a potent antioxidant that is essential for energy production and plays a huge role in protecting against heart disease and free radical damage BePure Three - A highly concentrated fish oil supplement of Omega 3 fatty acids DHA and EPA BePure One - A multi vitamin, mineral and antioxidant supplement with more than 50 ingredients. This is an all in one nutritional supplement Superboost C - A pleasant tasting Vitamin C powder buffered with essential minerals

calcuium and magnesium making it easy on the stomach Adrenal Regulator - Supports your adrenal glands to produce energy and improves immune function, thyroid function and hormone balance To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with BePure in the subject line, or enter at fitnessjournal.co.nz Entries close May 16 2016.

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Kyokushin karate experts flock to Hamilton

yokushin karate is a budo (fighting) style of traditional karate, widely regarded as an exciting and effective way to acquire superb physical fitness and self-defence skills. Built on centuries-old traditions of self-defence, Kyokushin karate was first introduced in Japan by karate and judo master Masutatsu Oyama. Since then, more than 15 million people around the world have taken up the challenge of this exacting discipline. Kyokushin karate combines the best techniques and styles of Goju karate, judo, Aikido and Chinese and Korean Kenpo. Ideal for people seeking the challenge of competition,

it’s also a rewarding personal fitness regime for those who accept its fundamental principle of “learning through hard training”. This month Waikato’s best gather to compete in the Waikato Kyokushin Karate Champs on April 9, at Maeroa Intermediate School. With almost 100 competitors from throughout New Zealand expected (ranging in age from five to 55 years old), it’s the ideal occasion to see some of the country’s best and most dedicated in action. The sport is popular with spectators for its demanding and exacting discipline, and the adrenaline rush of its similarity to real handto-hand combat.

Try The revoluTionary experience: ° More Power New Zea land ° Better Balance ° Less Back Fatigue ° Enhanced Performance

“After several years of taking medication for back and hip pain, my physiotherapist recommended Oov classes. Within five weeks I felt tremendous improvement to both my back and hip. So much so that I purchased an Oov to use at home.” Jackee King, hamilton

Training on the Oov teaches your stability muscles to activate when you need them.

Want to know how? Download the free app from our website.

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Spidertech iS the World’S #1 pre-cut therapeutic tape. It is worn by elite and professional athletes around the world to help prevent injury, recover faster and perform better.

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Easier and faster to apply than any other therapeutic kinesiology tape solution, it uses a non-latex, drug free and waterproof adhesive. No waste, no frustration and the tape sticks up to 5 days.

www.spidertech.co.nz • info@spidertech.co.nz fitness journal April 2016

Inspired by wellness Advance Wellness Centre launches in Hamilton When it comes to health and wellbeing, Hamilton-based physiotherapist John Appel is passionate about helping people of all ages reach their full potential. There aren’t many professionals who truly achieve a healthy work/life balance, because when it comes down to it, being a professional often involves long hours in the office. And ironically, it is often those working in the medical or health related fields who are the worst culprits; so busy taking care of others that they leave little time to prioritise their own wellbeing. Hugely motivated to help others to have a healthy lifestyle, John Appel is one of those rare people who ‘walks the talk’. He lives life to the full but ensures he is equally committed to his family, his business and his own wellbeing. He continues to push forward and set new benchmarks to ensure constant business and personal growth. The recent launch of Advance Wellness Centre in central Hamilton is his latest achievement. Aimed at providing a full array of services for clients; from physiotherapy

fitness journal April 2016

and nutrition to exercise classes, sport psychology and massage; the business came about to meet the needs of the many clients he was seeing as a physiotherapist. “All of these aspects are intertwined. To be a successful athlete or live a healthy lifestyle, there needs to be a holistic approach which encompasses the physical and mental, as well as nutrition. “And we’re thrilled to be able to offer such a spectrum of services under one roof, with some really amazing professionals on our team. “So often, problems people are experiencing are linked. It’s part nutrition, part psychology, part muscular, etc. So now we offer specialist advice in all of these fields.” As director of Advance Physiotherapy and now Advance Wellness Centre, he also challenges himself to continue his own education and frequently travels interna-

tionally to learn about new techniques and developments. John is also a John F. Barnes-trained myofascial release therapist and is involved in training people in Oov; aimed at improving mobility, strength and wellbeing. Having grown up in a small resort town in the middle of the Rocky Mountains in America, John’s teenage years were spent immersed in the world of sports; mainly skiing, snowboarding and racing semi-pro mountain bikes. These days his love of action is sated by motocross riding and surfing (he’ll find any excuse for an excursion to Raglan beach). Now happily settled in Hamilton, with his wife and children, John is the first to admit that life is good. And that is largely because he works to keep it that way. He is his own best advertisement; striving to combine his love of family life, work and physical activity – and giving the same focus and dedication to each of these areas.

Advance your wellness The launch of Advance Wellness brings central Hamilton an innovative centre of excellence with experts in a diverse variety of professional fields. Centring around the moto; ‘Helping clients return to full functionality and enjoy everyday life without the restriction of pain’, the business strives for its own standards of excellence as a complete wellness centre. During his 15 years as a physiotherapist in New Zealand; Advance Physio director John Appel was constantly amazed at the fragmentation of people’s health. ‘My passion of treating holistically and completing or improving a client’s health, wellness and performance has led me to develop a multi-disciplinary wellness centre,” he says. “Part of the value of working together with a team of experts in a wellness centre is that we can get together each week to discuss cases, share information and learn from each other; creating a holistic approach for our clients and a holistic solution.”

Offering everything from exercise classes and personal training, to physio, nutrition, podiatry, massage and psychology, Advance Wellness plans to continue growing and developing, offering more experts to the team to create the ultimate wellness experience for clients.

Advance Wellness services Advance Wellness offers a full body and mind experience from spinal injuries, sport injuries, myofascial release, acupuncture, Oov core stability, functional movement training, nutrition, specialist gym classes, podiatry, massage, personal training and psychology.

Advance Physiotherapy Treatments and therapy from the Advance Physiotherapy team include: • Soft tissue work • Myofascial release using the world-renowned John F Barnes method • Physiotherapy acupuncture/dry needling • Trigger point release • Corrective exercise strategy/movement re-patterning/specified stretching • Oov - specialist core stability device • BodyTool/ScarsAway • Strapping/ SpiderTech kinesiology taping • Self MFR strategy - Obie Foam Rolling • Massage • Where applicable: Wellness classes (yoga etc), nutrition and weight reduction • Therapeutic ultrasound • Biomechanical assessments and functional movement screening • Rehabilitation and post-op care The Advance Wellness physio team will assess your body, your day-to-day activity, as well as your weekend sport activity to help you overcome injury or to minimise the risk of receiving injury. You’ll be given a clear idea of what treatment and/or exercises would be beneficial for you to continue to enjoy a healthy and active lifestyle. www.advancewellness.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Introducing the new team Neil Micklewood

Registered Clinical Psychologist I am a clinical psychologist (NZPB, NZPS, ICP) with nine years’ experience, working in different settings which include the Medical Research Council, University of Auckland, and private practice. My area of specialisation includes supporting wellness by working with the interaction between the body, mind and our relationships with people. In my work I use scientific, person-centred, holistic psychological techniques (such as mindfulness-based cognitive therapy and acceptance and commitment therapy) to support mental and physical recovery, and the treatment of chronic pain. In my down-time, I enjoy gym, mindfulness practices, good food, travelling and spending time with family and friends.

Wellness tip

The regular practise of mindfulness techniques promotes mental wellness and physical health, reduces the impact of stress and can improve the management of pain.

Our Wellness Gym services range from small group classes, one-on-one training and functional movement assessments. Our trainers are REPs registered clinical trainers Lynsey Graham and Christian Baldia and specialise in rehabilitation and movement training. They take a holistic approach to training which means they take the ‘whole you’ into consideration, and as they work alongside the physiotherapists their primary focus is safe, functional movement training but is not limited solely to this. Their experience and wide range of skills means they also cover general wellbeing, weight loss, sports specific training, injury prevention and more. Classes include our ‘sweat free classes’ Yoga (Renew, Hatha and Vinyasa), Oov (core training device) and Mobility WOD (mobilise). If you want to ‘up the pace’ you can join our ‘sweat classes’ which are Performance and Ultimate. Each class is not only carefully designed by our clinical trainers, physiotherapists and qualified yoga teachers but also delivered by them so, you can rest assured they are as safe and effective as they come. Our trainers also post tutorials online to keep in touch with you and help with new ideas and training techniques when you are not able to get to the gym.

Wellness tip

BHSc (Podiatry) Dip Rehabilitation Kate is enthusiastic about seeing people get back to doing what they love and reaching goals. Kate has been through her own acute and chronic injuries and so knows how important all-inclusive holistic healthcare is to anyone’s quality of life. She focuses on treating the whole body, so you get better and stay better with gait training, biomechanical assessment and pressure distribution therapy. In her spare time Kate enjoys snowboarding, baking and jogging with her husband and border collie.

Wellness tip

Lynsey Graham and Christian Baldia

Advance Wellness Gym – REPs Registered Clinical Trainers Advance Wellness Gym is a gym with a difference. It has a friendly, relaxed but productive atmosphere. We aim to educate and help you understand your body during training sessions so you get the full benefit of your time with us and reach your goals as efficiently as possible. By understanding exactly what you are doing and how you will get to your goals will help you to visualise the journey and keep you on track. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Registered Clinical Nutritionist

“What can I eat to feel better?” This question is one of my earliest memories, as I sought to solve my own childhood maladies with natural foods, and successfully surviving and thriving through my early inquiries confirmed what I intuitively knew was true – powerful potions for good health are growing all around us. This early intuition led to many years of nurturing my deep awareness and appreciation for the naturally nutritious building blocks of life, and in 2013 it became a purpose. I left my career in human resources and administration to commence my studies at the Naturopathic College of New Zealand. My observation and, in some cases, personal experience had confirmed to me that modern living and our tendency to take a “body only” symptom-solving approach, was robbing many people of true health and joyful living. Now a registered clinical nutritionist, in addition to growing my knowledge base in nutrition, I’ve developed my interest in naturopathic modalities such as homeobotanicals, tissue salts and healing flower essences, and I’ve gained the counselling and coaching skills needed to support your entire wellbeing – not just your diet.

Neil Micklewood Psychology Person-Centred Wellness

Holistic, evidence-based psychological assessment and treatment, including: • Wellbeing enhancement and coaching • Personality assessment and behaviour coaching • Pain management • Physical injury recovery support

Neil Micklewood Reg. Clinical Psychologist B.Soc.Sci. (Hons), M. Clin. Psy., NZPB, NZPS, ICP, HPCSA. Address: Advance Wellness, 711 Victoria Street, Hamilton Phone: 07 855 8413 Email: info@neilmicklewood.com

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Whether you run 2kms or 40km make sure you use your glutes to increase power and slow your body’s fatigue.

Sonja Gardiner (DipNutSci)

www.neilmicklewood.com

www.sonjagardiner.com If lasting weight loss is what you’re after – then let’s have a chat. I want to revolutionise your relationship with food and create long-lasting, sustainable results that will feel less like a diet and more like a new normal. Contact me now to find the happy, healthy person you’re meant to be!

Wellness tip

Drop the guilt. See food as nourishment, and make changes that are sustainable – that’s how you achieve lifelong healthy weight!

sonja@sonjagardiner.com 0210 234 1018 20270

Kate Caetano

Balance is key to wellness. Your balance may be different from another’s so follow your own journey and be unique. Just as you are meant to be.

fitness journal April 2016

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

P 07 849 9899 | www.fairview.co.nz

THE ALL NEW MAZDA 3 IS HERE

Oar power Hamilton rowers impressed at the recent AON North Island Secondary Schools Rowing Championships, where Dio Rowing finished as the highest ranking girls school in the North Island, with five gold’s (including the Girls U18 8 for the second year in a row) and two bronze medals. Congratulations also to Hillcrest High School gold medal winners Girls U18 pair and silver medal winners Girls U15 coxed four. 1 Girls U15 coxed four (Amy Walker, Abby Bartels, Isobel Watson, Georgia Brooks, Nicola Paul (cox) and coaches Chloe MacFarlane and Loveday Yeoman 2 Girls U18 pair Paige Hallam and Madison Wright (Hillcrest High School) 3 Hillcrest High School supporters

out and about 9

Relay for life 4-16 The Waikato/Bay of Plenty Cancer Society’s Relay For Life kicked off the series which is now taking place around New Zealand. Hamilton’s Relay For Life was the first in the country to shift from the traditional 22-hour format to a 12-hour turbo relay. Held at Mystery Creek Events Centre, Relay For Life is the Cancer Society’s second largest annual fundraising event, behind Daffodil Day. Fitness Journal’s Dana Foley headed along to capture some of the action.

Photos by Dana Foley

Trikes on track

fitness journal April 2016

Aaron Ure and Dean Foreman, the men behind Wheels in Motion Trike classes held at the Avantidrome, recently received Local Hero of the Year Awards for their ongoing dedication as coaches and co-ordinators of the trike classes. Aaron and Dean have been running the trike classes since October 2014, initially only coaching one class once a week. Now after 18 months of the trike programme running at the Avantidrome, there are 14 classes available each week and Aaron is even looking at getting a few trikers to participate in local cycling events. 17 Aaron with trike group at the Avantidrome.

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Bench wars

1-2 Members of the Waikato Police and Fire Services went head to head with Waikato Bay Of Plenty Powerlifting members at a recent Bench Wars invitational competition. Held at UniRec, the event was a fundraiser for Starship Hospital ‘Million Dollars For Mito’ Campaign.

Cheers to our champs

Huntly Half

3 Mission accomplished: Wendy Fache, Candra Hansen, Luke Taylor, Jonathan Pullon, Kelly Milne and Rebecca Goodare.

Flying high 4-7 Raglan athletes were among those soaring to success at the recent New Zealand Open Kite Foil Championships at Lake Taupo. Australia’s Jordan Girdis took the win in a highly competitive field of experienced athletes, just ahead of Raglan’s Matt Taggart. The sole female competitor Gina Hewson finished sixth overall and relative newcomer to the sport Sam Bullock impressively finished in the top five overall and as the third placed Kiwi. Photos Olly Brunton www.ollybrunton.co.nz

fitness journal April 2016

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Are there any side effects? Occasionally there can be a little discomfort 24 hours after a treatment, very similar to what you can experience after a gym session. I stress this is only occasionally associated with a more dynamic treatment and extremely rare with the more subtle/gentle treatments.

What are the origins of osteopathy?

The profession of osteopathy was founded in 1874 by an American physician, with a mechanical background, named Andrew Taylor Still (1828-1917). He was the son of a pioneer doctor, under whom he apprenticed. Following Still’s participation in the American Civil War, he began an empirical study of the human body under the premise that by studying “God’s work” he would have a greater understanding of his “Creator.”

How did you become involved?

From a very early age and indeed still to this day, I have been interested in how the human body and mind works. I have a passion for health, not only my own, but the whole subject in the broader sense.

What is involved to become qualified?

spotlight on:

Osteopathy Each month Fitness Journal puts the spotlight on a health profession or treatment. This month Damian Kitcheman offers an insight into osteopathy. What is osteopathy?

Osteopathic medicine is truly holistic. The patient is assessed and treated as a whole person. It was developed using precise knowledge of the body, its workings and the mechanics behind it. Under normal circumstances the body is able to cope with most forms of illness and stress. An osteopath sets out to restore normal function of the body; therefore leading to good health. There are a large number and variety of techniques used by osteopaths and individual osteopaths may or may not use all of them. An osteopath is defined as a practitioner who adheres to the osteopathic principles, which are as follows: • Structure and function are integrally related. Restrictions in the body cause dysfunction and disease.

• If there is a good supply of oxygenated blood to an organ or tissue and free drainage from it, it will be healthy. • The body has its own medicine cabinet and an in-depth knowledge of this allows a practitioner to promote health in any disease. The best drugs for the treatment are already within the patient’s immune system. • The body is a unit. Osteopathy is a primary healthcare system, complementary to other medical practices. It is suitable for almost anyone and can contribute to the treatment and management of a wide range of conditions. Osteopaths primarily work through the neuro-musculo-skeletal system, mostly on muscles and joints, using holistic and patient-centred approaches. A core principle behind osteopathy is

the idea that the body is an integrated and indivisible whole, and contains self-healing mechanisms that can be utilised as part of the treatment. No part of the body works, or can be considered, in isolation.

How does osteopathy work?

Each person is evaluated and treated as an individual. There are no predetermined protocols. Receiving information from your words, your whole body and the forces which are affecting you (physical, biochemical, psychological, etc), with our hands, osteopaths identify abnormalities within the human structure and function. They then facilitate the body’s ability to heal itself through a variety of stretching, mobilising and manipulative techniques. With added exercises and health advice, osteopaths aim to help reduce the symptoms and improve your health and quality of life.

Who can it help?

Essentially anybody. The principle is that we treat people, not conditions. The people we treat have conditions, but we treat people. The aim is to facilitate the healing powers that lie within each and every one of us. The treatment is specifically tailored to individuals and their needs. This is why treatment may vary from patient to patient. One treatment may be very physical and another extremely gentle. This is why the spectrum of patients seen by osteopaths can range from athletes to new born babies.

What is an osteopath most commonly used for?

The most common ailment is back or neck pain. But people can be given an osteopathic opinion, for any condition.

What are other benefits?

Health is not merely the absence of disease. People see us because they want relief from their symptoms. But after treatment, patients often say they feel even better than they did before the injury.

fitness journal April 2016

What is the most common misconception?

That we are bone doctors, but this is understandable given our title. Also that we only treat backs but this is not the case. The spectrum is much broader.

What is the most surprising fact?

That we don’t just treat muscles and joints. We use techniques that can be directed toward blood vessels, nerves, glands even internal organs. Any tissue of the body can be influenced through touch.

What are the costs?

This varies depending on clinics and practitioners. At The Osteopathic Clinic if you have a current ACC claim associated with your injury, treatment is $40 per session, and if not the average cost is $70.

Are there restrictions on people who can have treatment?

No there is not a restriction on who can be seen by an osteopath. There may be restrictions on particular techniques depending on the given situation. This is one of the factors that influences why treatment is tailored to the individual.

The training of osteopaths in New Zealand involves a three-year undergraduate degree followed by a two year Masters programme. Then to provide osteopathic treatment to the public or for that matter to call yourself an osteopath, you need to be registered with the New Zealand Osteopathic Council. This is our professional governing body.

about damian Damian Kitcheman and his business partner Oliver Russell are both Britishtrained osteopaths. After spending several years in London, at different times they chose to make New Zealand home and joined forces at The Osteopathic Clinic in Hamilton. Damian’s osteopathic career began in 1997 and since then he has had the privilege to help many New Zealand athletes on their road to the Olympics. He is also a NZ sports academy registered provider. A keen multi-sporter, the father of three has competed in the Coast to Coast and thrives on the challenge that sports provide.

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New to the Waikato

Hyperbaric Oxygen treatment Hyperbaric Oxygen Treatment (HBOT) is the use of oxygen under pressure to treat many basic disease processes and to accelerate athlete recovery. It is most often used as an “adjunctive treatment” in conjunction with other forms of treatment and is a part of a total medical care regime.

HBOT for:

Migraine/headaches Traumatic Brain Injury TBI Problem wounds and ulcers Fibromyalgia Stoke Sports Injuries Sports Recovery Cerebral Palsy Multiple Sclerosis Autism Etc.

At the Daws Osteopathy clinic, we offer more than just expert hands-on osteopathic healthcare; we are a multidisciplinary health-hub with like minded professional who work together to help you reduce pain, improve health and get the most out of life.

Natalie Good, Gold Medallist University Winter Olympics, entering the Hyperbaric Chamber.

We provide Osteopathy (ACC providers) Massage

Interested?

•

Kinesio taping Nutrition health coaching

• • •

Personal training

for athletic performance or injury rehab

Biomechanics analysis

Functional movement screening Running assessment

20100

Phone 0275 823657 And speak with Sarah for more information Facebook: Health Dynamics Website: healthdynamicsnz.com

Pre/post event, Sports/Deep Tissue, Remedial, Relaxation, Pregnancy

•

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Call for an appointment - 0800 MY OSTEO (696 783) Online booking at www.myosteo.nz 37 Thackeray Street, Hamilton

4 reasons sports people use osteopathy 1

Pre-season PreParation

injury rehaBilitation

oPtimising Performance

Body maintenance

Osteopathy is a great tool for pre-season screening to identify areas of tension or misalignment that may later result in injury. Using this proactive approach and correcting these at an early stage will significantly reduce injury risk and your time spent ‘on the bench’.

Unfortunately injuries do occur. Waikato Osteopathic Centre is an ACC approved health provider meaning all ACC injuries and accidents can be processed immediately at the clinic; no GP referral is required. An Osteopath’s goal is to assist the body to heal using a wide range of techniques specific to your injury, getting you back into your chosen sport as quickly as possible.

Osteopaths are able to evaluate how your body functions and can suggest improvements and fine tuning. In particular Osteopaths will ensure that all muscles and joints are working to their maximum efficiency so your body achieves peak performance.

Osteopathy is a fantastic way to recover from tough training or competition and assist recovery. Visit your Osteopath for maintenance and rehabilitation to ensure you stay in top working order.

ACC ACCredIted

If you would like to know if Osteopathy can help you, please phone us on

0800 4 OSTEO (0800 4 67836)

646 river road, Chartwell, Hamilton 3210. Ph 0800 4 osteo. office@waikatoosteopaths.co.nz. www.waikatoosteopaths.co.nz

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fitness journal April 2016

We offer gentle cranial treatment for newborns toddlers and adults backed by the latest research in this field. Our practitioners have a wide reputation in the Waikato area.

Specialised Chiropractic-Applied Kinesiology Centres linking Structure, Function and Biochemistry for improved Health, Performance, Learning and Behaviour

Osteopathy offers many treatment modalities to aid your journey back to health.

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47 Boundary Road Hamilton 3214 | 07 854 8970 Naturalbodylink.co.nz | naturalbodylink@gmail.com

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Paul Hume ND DO | Thierry Bois DO | Alex Reina DO

Rototuna Shopping complex 07 8557687 20 Peachgrove Rd Ham East 07 8560205 www.healthperformance.co.nz

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

SPECIALIST Crooked teeth need a specialist’s touch.

We provide a walk in service for all x-ray examinations and urgent diagnostic imaging Hamilton East

Hamilton West

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6 Avalon Drv ph 07 847 5753

14 Dick St ph 07 823 1090

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fitness journal April 2016

Visit specialresults.co.nz for a list of Waikato’s specialist orthodontists and make your choice.

ORTHODONTIST

Look out for this logo

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Hamilton Central

If you need braces or orthodontic treatment, don’t take shortcuts. You need a specialist. Only a trained specialist can call themselves an orthodontist.

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Les Mills members making change happen Two Les Mills Hamilton members, Helena Kirk (pictured) and Vivian Fairbrother have completely different reasons for joining Les Mills, and have shared their stories with how Les Mills helped them along their fitness journey.

LIBERATING HUMAN MOVEMENT

less selfless and think about her wellbeing. Looking ahead, she refocused her lens and began working towards being strong and able, a super nan for her mokopuna. It took another two years before she decided to join Les Mills in June, 2015. She said to herself “get your act together Fairbrother – you’re 40 in August, not 65!” She started training with Bart Lee (Les Mills personal trainer) in September and hasn’t looked back since. For the first time in a long time, she was in control of her eating. In just five months of working together, she is 20kg lighter, her blood pressure has improved immensely, she can squat and deadlift very well and she’s more physically able than ever. Bart has supported her to redefine who she wants to be moving forward.

LOOKING FOR A BETTER GYM? WHERE THE STAFF ACTUALLY KNOW YOUR NAME?

ZUU is unlike any form of training you’ve experienced before... ZUU is a registered training style based on high intensity primal movement patterns mixed with strength and endurance body weight exercises. Blending old school methods, sports science, and proven techniques with new and innovative approaches, every workout targets all major and minor muscle groups while engaging both the aerobic and anaerobic energy systems. Put simply – every ZUU session will be one of the most comprehensive, effective, and intense experiences you’ll do!

Only available at Fastlane Fitness 20073

elena’s journey with Les Mills started in November, 2014. She wanted to run the 50km Tarawera Trail Marathon. She’s a mother of three and works long hours, but she was determined. She met with a gym instructor who gave her a free training programme that she could follow in the gym to increase her fitness and get her race-ready for the big day. After completing the race in 7 hours 13 minutes she was hooked. She set herself another goal – this time entering the 87km Tarawera Ultramarathon. Her training was intense, with weight sessions, group fitness classes and road runs. Helena came away ninth place in her age group, competing against runners from all around the world. She now has her heart set on the 2017 100km Tarawera Ultramarathon. She says Les Mills has supported her to achieve things she could only dream of. Getting up at 4.30am every morning can be challenging, but the team at Les Mills always greet her with a smile, giving her that extra motivation she sometimes needed. Vivian Fairbrother had a moment of awakening when in 2013, she weighed 142kgs and realised she didn’t want to be in a scooter at 60. After 20 years of working for the community with murderers, gangsters and sex offenders, she needed to become a little

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

• FREE personalised exercise plans included in all memberships • Staffed 100% of the time • Friendly members of all ages

YOU CAN FIND US AT THE ROTOTUNA SHOPPING CENTRE

NEW! OPENING HOURS

Cnr Thomas & Horsham Downs Rd, Hamilton

Monday – Friday

P: 07 854 8390 E: info@physiques.co.nz

5:30am – 9pm

PO Box 28021, Hamilton

Saturday – Sunday 7am – 6pm

physiques.co.nz

Variable over holiday periods

Hamilton Radiology

Offering unparalleled care and expertise With the latest medical imaging equipment and a highly Hamilton Radiology is the Waikato’s largest private medical imaging facility. trained, experienced team of technical staff and 14 local radiologists, we offer an unparalleled standard of care and expertise.

Appointments are essential for Ultrasound and CT: Please phone our freephone 0800 426 723 No appointments needed for plain x-ray films, all referrals accepted. After hours appointments available on Tuesday evenings.

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Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu

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fitness journal April 2016

Hair trends

Fitness Journal talks 2016 hair trends with Steve Graham and the team from MODO Hair Design

he world of hair design, colour and care is rapidly evolving, with new techniques and products being fashioned in a timeless era where individuality is key. Globally right now, haircuts, colours and styles have become so individualised they have transformed into hair art. Modern technology allows New Zealand to stay right on trend with all the latest hair colours, cuts and styles as they evolve around the world. Colours are being continually improved to provide luminous colour which is gentle on even the most sensitive scalps, thanks to irritation-free colour care. Products continue to advance to cope with modern day issues such as pollution, UV ray damage and free radicals. This year a number of key trends are emerging. How you choose to embrace them is all down to your own unique personality and style. Texture, tousled and kinky hair: it’s the look of 2016 and a great bonus for those lucky enough to have natural curls. It’s all about embracing your natural texture. There are some beautiful products designed to enhance natural texture such as an anti-frizz mousse, shine serum or sea-salt spray. We love La Biosthetique Beach Effect Styling Spray. A quick spritz gives hair a silky matte, texturised look. Perfect to use all year round especially with its UV ray protection properties. Bold braids and statement partings are all over the 2016 catwalks. Big or small, sleek or messy, braids are a great way to wear second or third day hair. For best results use La Biosthetique Powder Spray. It works like a dry shampoo with the bonus of more structure and body. Perfect for getting some volume and hold into your hair before braiding. TOP TIP: for some super, simple braiding how-tos - go to YouTube and look at braid tutorials.

Accessories for hair are all the rage this year. From bold headbands to geometrically positioned bobby pins anything goes. Hit your local craft shop and DIY your own headbands and hair accessories. Pastels are here to stay. Lavender, rose, ice blue, and mint have been really popular in-salon. Silver and denim are quickly becoming the most current in varying tones. TOP TIP: to keep your pastel looking fresh and new, you can get a semi-permanent colour (such as Fudge -Paintbox or Manic Panic). Mix a small amount into your conditioner and voila. Neon colours are the next “big thing”. From accent pieces to peekaboo pops of colour, show off your carefree and adventurous side with dark navies, plum, or magenta reds. Babylights and ‘hair-strobing” is a great new technique inspired by makeup artists to enhance your facial features, by placings highlights around the face where light would naturally hit. Perfect to achieve a visual “face lift” tailored to each individual’s skin tone, hair colour, and face shape.

Ombre Bronde

Top five tips for vibrant colour that lasts

1 2 3 4 5

Use the correct shampoo and conditioner combo. Using the wrong shampoo can strip your colour. Ask your stylist to recommend a haircare routine specific for your hair. For bold colours use a shampoo with pigment refreshers. La Biosthetique Protection Couleur range is specifically designed for coloured hair. It is pigment infused to enhance colour vibrancy and protects against UV damage. The range comes in six different tones from cool to warm blonde, brunette, copper, and red. Take a picture in to your colour consultation. Trying to speak hairstylist lingo can be hard. Let your picture speak for itself. Find a picture which matches the image you have in your mind’s eye. A good stylist will be able to help you find a colour that is best suited to your skin tone, eye colour, and style. Find the right cut. Your colour should enhance your haircut and style. Everyone has the potential to look fantastic with the right cut for your natural texture. Have a style that complements your natural texture and team it with a great colour. Avoid overusing heated tools. Always use a heat protectant to prevent harmful damage. We love La Biosthetique Heat Protector. This 2 phase product protects against heat damage while conditioning the hair. If you always use a heated tool try to change your style up and embrace this year’s trend of tousled natural texture.

Balayage

Haircare

These are a few of our favourite things ... When it comes to hair care, there’s no excuse for dull lifeless locks. From hair sunscreen to hydrating masks, we’ve put together a selection of our favourites for an instant hair pick-me-up. 1 La Biosthetique Protection Couleur range 2 Living Nature balancing conditioner 3 Wella Professionals sun protection cream 4 Fudge dry shampoo 5 KMS tame frizz smoothing lotion 6 Weleda Nourishing Hair Oil 7 Manuka Doctor Apirevive restorative hair mask 8 Nioxin sunscreen 9 Wella SP hydrate mask

Need to know: Check out the latest hair colour buzz words Balayage – “to paint” or “sweep” brought to us from the French in the 60s or 70s. This timeless technique is now a hugely popular colour trend that delivers a soft, sun-kissed, natural look. It requires very little maintenance and can grow out naturally without a hard regrowth line. Colour is placed to enhance facial structure, skin tone, and visually lift. It can be tailored to each individual’s desire, natural or bold. Ombre – comes from the French word Ombrer. It means, “having colours or tones that blend into each other from light to dark”. The ombre tends to be bolder with contrasting dark roots to light ends. You can experiment with different colours like a bold violet, magenta, red or copper. It adds beautiful definition to curls. Bronde – as the name suggests is a blend of ‘blonde’ and ‘brown’. Giving the perfect balance of blonde and brunette tones, this is a gorgeous colour that reflects different tones of light seamlessly and gives multi-dimensional shine and movement.

About Steve Modo Hair Design’s Steve Graham began his career in Hamilton, some three decades ago, working alongside Vidal Sassoon trained stylists. He remains passionate about teaching emerging stylists the cutting secrets and techniques to create beautiful shapes. Steve's advice for those wishing to look their best is, "Find a salon where the stylists are motivated, well trained and have a passion to create beautiful haircuts and colours. There's no substitute for a great haircut and colour, it's still the secret to making you look and feel your best".

Peekaboo neon

fitness journal April 2016

WIN WIN WIN

Treat your tresses to the ultimate La Biosthetique has been in hair care, with a fantastic prize creating natural skin and hair pack of La Biosthetique products. care solutions since the 1950s, supported with nurturing rituals Offering nourishing care for your and amazing results. hair as well as the flexibility to create texture and styles, indulge To enter, email your name, your crowning glory with the prize address and contact phone number to win@fitnessjournal. pack products: La Biosthetique co.nz with La Biosthetique in Powder Spray; Beach Effect Styling Spray; Heat Protector and the subject line, or enter at Protection Couleur shampoo and fitnessjournal.co.nz. Entries close May 16 2016. conditioner.

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Steve Graham

Beauty Spot:

Makeup naturally

Multiple Tempo Readers’ Choice Award Winner ‘Best Waikato Hair Salon’

When it comes to health and beauty, there is an increasing awareness of the importance of treating skin to the benefits of natural ingredients.

HALF PRICE COLOUR OFFER Be pampered in our modern salon by top precision stylists and colourists.

iving Nature is New Zealand’s original, certified natural skincare company, founded in 1987 and inspired by the healing properties of New Zealand native plants. Ingredients are sourced from forest, land and sea and chosen for powerful healing, purifying and nourishing qualities to create some of the safest and purest certified natural skincare in the world. The Living Natural mineral makeup collection includes ingredients such as avocado oil, macadamia oil and manuka honey.

Expert stylists Nicky, Emma and Khali offer first time clients to Modo a HALF PRICE colour service with a cut & blow dry. Limited numbers available, book now to take advantage of this great opportunity to get the latest look for winter.

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Fitness Journal catches up with the Living Nature team for some top tips around mineral makeup and natural skincare.

Cleaning the skin properly at night: Even if you’re not wearing

Dermatological Formulations for Dandruff, Oily scalp, Psoriasis and Dry itchy scalp

GIFT

70301

07 854 0044 | Flagstaff Shopping Centre, River Road North, Hamilton www.modohairdesign.co.nz |

Mineral makeup creates a ‘barrier’ on top of the skin which effectively protects the skin and allows it to respire. It comprises a variety of the earth’s natural mineral particles and pigment. These mineral particles are large enough that they cannot penetrate the skin or clog the pores and act like small mirrors that reflect and refract the light away from the skin. This action results in the skin having a soft, natural smooth texture which is very forgiving in terms of fine lines and imperfections. Other advantages include: Offers a more natural ‘look’ and a better feel due to the light weight. The powder particles don’t penetrate the skin and therefore are less likely to be inflammatory or irritate sensitive skin. The mineral particles refract and reflect the light, giving the appearance of flawless skin and acting as a natural environmental protector. Mineral powder acts as a foundation, concealer and partial sunscreen in one. Pressed powders are easy to apply and have good long-lasting ability.

makeup during the day, being exposed to the city smog and environment all day allows dust and dirt to settle on the skin. This causes free radical damage to the cells which contributes to ageing. It is therefore very important to remove all traces of makeup and thoroughly cleanse the skin before going to bed at night. The skin repairs and regenerates while we sleep, so it is vitally important for the application of good, nourishing products that will assist this process, applied to a clean and receptive skin surface.

Hydrating the skin: Skin dehydration is one of the biggest skin concerns of our time. Many of us spend our days in artificially heated or cooled environments, which can seriously dehydrate skins.

Not drinking enough water and consuming high quantities of caffeine and alcohol, can all contribute to the dehydration of the skin. Additional contributing factors are the use of alcohol based toners, which further strip the skin of natural oils and dehydrate the skin.

Treat the delicate eye area with TLC: The skin around the eye is far thin-

ner and more delicate than any other area of the face. It is also the area that presents with lines and wrinkles quicker than other parts of the face. It is therefore important to treat this area differently than the rest of the face and to treat it with TLC. Try to avoid any harsh rubbing when either removing eye makeup or applying products. It is especially important to not use your standard day and night creams around this delicate area either.

Protecting the skin from environmental damage: As mentioned

above, many of us can be exposed to environmental damage and dehydration on a daily basis and it is for this reason we need to protect our skin. Products used during the day are formulated to help protect the skin from environmental degradation, thereby assisting the fight against the signs of ageing.

Drinking enough water: The con-

dition of the skin is merely a reflection of what is happening inside our bodies and it is for this reason that we need to hydrate our bodies by drinking more water and avoiding the products that dehydrate, for example caffeine, alcohol and harmful sugary drinks. It is well known that sugar contributes to the bacterial growth, so for people who suffer with irritable skin pustules or even conditions like rosacea, decreasing the sugar in your diet, while increasing the intake of green leafy vegetables, that are high in chlorophyll, will have beneficial outcomes. Livingnature.co.nz Check out the Living Nature competition page 3

fitness journal April 2016

Help send

limeligHt dance academy to

los angeles

for specialised worksHops and an opportunity to perform at disneyland

Limelight Dance Academy is a dance school located in Rototuna. The school has a group of twenty two students fundraising to attend specialist dance workshops and perform a specially choreographed dance in Disneyland L.A. in September 2016. These students are undertaking the huge task of fundraising $5000 each.

If you wish to help these students donations can be made via our Givealittle page:

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also follow our facebook LDA to Los Angeles 2016

Jazz Unlimited rocks! Dance studio

w, purpose-built e n to g in v o m re a We n May 1, 2016 studios, opening o

llet, American hers for Classical Ba ac te ed er st gi Re d p. Qualified an porary, and Hip Ho Tap & Jazz, Contem

s to adult. abilities, from 3 year d an es ag all r fo s We have classe , if paid prior to term only $50.00 per term r other fees. Preschool fees are Please contact us fo . rm te r pe 0 0.0 $6 herwise commencement; ot 00-5.00 pm nday 1 May from 2. FREE classes on Su try some!!! - come along and . in advance by email You need to register for our caring s, and are well-known ar ye 25 r fo n ilto m and a superb We have been in Ha g and exam results, hin ac te nt lle ce ex , to dance. and inclusive culture a great place to learn end-of-year-show. It’s

. aces may be limited

Limelight Dance Academy Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals.

fitness journal April 2016

visit us: You are welcome to

188 Kent Street The Dance Centre, on site with

We have 4 studios (Norton Road end). s, and itioning, sprung floor commercial air cond Free parking. wall-length mirrors.

timetable, mited.co.nz for the ili un zz ja w. ww it ) 838 0096. Please vis ra.co.nz, or phone (07 xt d@ ite m nli zu jaz ntine Tango, etc, or email m, Latin, Salsa, Arge oo llr Ba r fo s sse cla visit There are also atin Rock) – please and Modern Jive (L o.nz www.planetdance.c

20006

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For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz

2, 2016, Sp Enrol NOW for Term

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Indulge your skin with Osmosis Skincare this Mother’s Day. There’s nothing like looking and feeling pampered. Now you can revolutionise your skin health from the inside out, with Osmosis patented technology and ingredients.

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Treat Mum this Mother's Day Gift of spa

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For all those special occasions or just a great way to say thanks. The Skin Spa has a range of gift voucher options just perfect for any gift giving. Whether it’s Mother’s Day, a birthday treat to celebrate, a special thank you or just to be nice, our gift vouchers can be designed to suit both men and women no matter what your gift giving budget is. Simply ask our staff to recommend the ideal treatment for you.

Show your Mother the appreciation she deserves. Send her to Waters Day Spa.

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heaven scent Embrace the beauty of nature, with Weleda’s sophisticated new organic and natural range of perfumes. Jardin de Vie is designed to wander the senses through the magnificently fragrant garden of life. Each of the three authentic scents; Wild Rose, Pomegranate and Sea Buckthorn, are artfully crafted to evoke emotions, awaken memories and soothe the body, mind and spirit. Weleda.co.nz

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Walton Street

Eat

Sometimes you just want to hang in a space that is all about you, family, friends, community and Te Awamutu. Somewhere where people can come together, share ideas, inspirations, mixed cultures, individual ways of being. And that place is Walton Street. “Walton Street is much more than just a cheeky coffee and lunch. Walton Street excites, nourishes, comforts and warms people’s souls,” says café owner Carl Sheridan. The eclectic menu pulls inspiration from everywhere. It is constantly changing, fresh and vital. Walton Street caters for all walks of life (Including GF, DF, RSF and fodmappers) and is focused on making every mouthful better than the last.

The best places to eat in Waikato

KNOCK KNOCK, WHO’S THERE? TOF, TOF-WHO

Wallandaise: Walton Streets take on the classic Hollandaise Sauce. Never the same but just as delicious. (Recipe makes roughly 1 litre) 560 grams of soft tofu 2 tsp garlic powder 1 tsp turmeric (for colour – as little or much as you want) Juice of a lemon (again you decide for taste)

This month's recipe

600-700mls water Salt & pepper 2 Tbsp of good quality extra virgin olive oil The key here is to use a commercial grade blender that is geared low so you can get the tofu to break down slowly and retain its smooth texture while emulsifying with the other ingredients. As with every recipe taste and texture is your preference – this is a flexible recipe and with a bit of imagination it make a lot of great things (aioli, vegan cheese sauce to name a couple). 3 Walton Street , Te Awamutu joinus@waltonstreetcoffee.co.nz waltonstreet.co.nz

WALTON STREET

BREAKFAST LUNCH & TEA

Open 7 days, nOw fully licensed and Open thursday tO saturday evenings

A country café in the heart of the Waikato

MoN-FRi • half 6 - three sAT • seven - 1

You can find us in the new Rototuna Shopping Centre next to Lonestar

07 834 3501 • cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz

20459

20385

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

Address

GF, DF, RSF, fodmap friendly

Phone

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

Website http://www.twobirdseatery.co.nz

find us on facebook at www.facebook.com/MomentoNorth

Hours Mon-Fri: 7:30 - 4:00 Sat-Sun: 8.30 - 2.30

Facebook

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

20201

https://www.facebook.com/twobirdseaterynz

20478

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fitness journal April 2016

joinus@waltonstreetcoffee.co.nz • waltonstreet.co.nz

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

3 ulster st, hamilton open 7am - 3.30pm monday - sunday

3 walton st, te awamutu • ph 022 070 6411

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

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Food, food, glorious fermented food The world of food seems to go in cycles, with clean eating and natural ingredients currently at the top of the popularity table. And right up there is fermented food. Dough Bros' owner and experienced chef Jake Mitchell is a long time fan of fermented food and it regularly features on both his home and restaurant menu. Fitness Journal chats with him about his passion for fermented food. What is fermented food? It is food which has been through a process of lactofermentation, in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, B-vitamins, Omega-3 fatty acids, and various strains of probiotics. What are the benefits? Eating and drinking fermented food and drinks such as kombucha and kefir can improve the balance of bacteria in your gut, which helps you absorb more of the nutrients from food you eat. Probiotics may help improve bowel health, aid digestion, and support immune system function. What are your top three fermented food favourites and why? Sauerkraut is a good one, because it is so easy and cheap to make. It also tastes delicious, and can be added to lots of different dishes. We use a sourdough culture to make pizza dough at the restaurant and it gives the bases a much better flavour and consistency than regular yeast. By fermenting the dough it also helps to break down the gluten in the flour, making it easier to digest. Kombucha is a fizzy fermented tea that has a mix of different strains of bacteria. We stock the range from Good Buzz Brewing Co. and are big fans. What’s the easiest way for people to start their fermented food journey? Don’t be scared! It is surprisingly easy to make your own fermented food at home, and doesn’t cost a lot of money. What are the common misconceptions about fermented food? There is definitely a bit of mystery surrounding it, and people can be a bit afraid of eating something full of bacteria. I think there is also a misconception that it is difficult for you to make and probably some fear that it could go wrong and not be safe to eat. The process is actually pretty straightforward, and the acid

produced by the bacteria preserves the food and all its nutrients, making it safe to store for several months. Why are you passionate about fermented food? I love the way the fermentation process changes the flavours, turning it into something tangy and delicious while also preserving the food and enhancing the nutritional benefits. Why has fermented food become more popular? Fermented foods have been around for thousands of years, and many cultures have traditional fermented dishes that have survived and are still popular, such as kimchi in Korea, miso in Japan and sauerkraut in Germany. I think people are becoming more aware of the role beneficial bacteria plays in our gut health, and how helpful fermented foods can be for a number of digestive issues, as well as improving overall health. What are your top tips for enjoying fermented food? Fermented veges are delicious when used as a condiment with a main meal, or added to a salad or sandwich. If you want to learn more, there is a great book by Sandor Katz, called ‘The Art of Fermentation’ . What is your favourite recipe? Red cabbage sauerkraut – Finely chop half a red cabbage into a bowl. – Add a couple of tablespoons of sea salt or pink Himalayan salt. Stir it through and leave it to sit for around 30 minutes. – Massage the cabbage with clean hands for around 10 minutes, squeezing it in your hands to work the liquid out (reserve the liquid to add later). – Pack the cabbage into a sterilised jar, squeezing it down so that the liquid sits on the top, covering the cabbage. – You can tear up part of a whole leaf and pack it in on top of the chopped cabbage to help keep it submerged. (You want to keep it

covered in liquid while it’s fermenting). – Cover the jar with a lid, or a piece of cloth held on with a rubber band. – Leave it to ferment for at least 10 days, keeping an eye on it to make sure it stays covered in liquid. Push it back down in the jar if you notice it has come to the surface.

After this time it should be tasting slightly tangy and is good to eat. Move it to the fridge, where it will continue to develop flavour and will keep for several months. You can experiment by adding in other vegetables such as cauliflower, carrot, cucumber and radish as well as spices and seasonings.

Mother’s Day 5km Fun Run Walk 8 MAY 2016 Join us at the Hamilton Gardens, Gate 2, Cobham Drive, Hamilton—for a 5km run, walk or stroll with family or friends this Mother’s Day. Sunday 8th May, 2016 Check–in from 8:00am Event starts 9:00am Register online before the 3rd of May 2016 at jennian.co.nz

Jennian Homes North Waikato 5 Te Huia Drive, Flagstaff, Hamilton P 07 855 6089 E jo.bennett@jennian.co.nz jennian.co.nz

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

GF - Gluten Free DF - Dairy Free

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V - Vegetarian

fitness journal April 2016

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fitness journal April 2016

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he Limelight facial treatment is very effective in improving uneven skin tone, it can treat individual pigment changes like brown age spots and also treat widespread redness, freckles, and fine veins. The Limelight facial treatment uses light to heat the pigment and blood in the top layer of skin. This helps to reduce discolouration and promote a more even skin tone. This treatment is very popular as no down time is required. There is no need to interrupt your normal daily routine and treatments can easily be performed during a lunch break. A number of treatments maybe required, but this depends on the specific individual. Treatments are always tailored to suit each patient’s need. This is achievable following a full consultation that is undertaken prior to treatment to determine particular needs and desires. “My friends have been saying that my skin glows and what have I done - I told them that I’ve had Limelight treatments at Tristram Clinic.” Treatment times typically range from 10

to 40 minutes depending on the area to be treated. Patients feel a series of brief pinches, similar to a rubber band flick, but no local anaesthetic or pain relief is necessary. Pigmentation will immediately darken and in the following 7 to 10 days this pigment will gradually, naturally lighten to reveal clearer more even skin tone. The state of the art Limelight treatment is also very effective in treating facial redness and telangiectasia. Limelight works by delivering wavelengths into the skin that heat the blood within the target vein to seal it off. Very small veins on the face often disappear immediately, larger veins such as those on the sides of the face gradually resolve over a few days to weeks. If you have skin that is prone to flushing, after a series of treatments you will notice this flushing become less and less severe or intense normally within 3 to 5 treatments. Limelight is also used on the neck and décolletage area for redness, age spots and is a fantastic skin rejuvenation treatment. “My husband noticed that my skin looks really fresh.”

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fitness journal April 2016

Dental Wellness, We Inform Before We Perform

Treating tongue and lip ties

• Provider of Waterlase

t Changing Faces, we have been treating children and adults with growth and development problems for many years. These problems can lead to sleep disturbances, crowding and a number of other issues. Recently, through the demand of our patients we have undergone further training to treat earlier in the aim to avoid treatment later. This includes training in the diagnosis and treatment of tongue and lip ties. During development, the tongue is attached to the floor of the mouth. Naturally this attachment reduces with growth. If this does not occur, the tongue remains at least partially attached to the floor of the mouth causing restriction and reduced ability to function. This attachment is called a lingual frenum and is considered tied (Ankyloglossia) if function is reduced. Studies show tongue tie can be seen in up to ten percent of babies. In a similar way the upper lip is attached to the upper gum by a thin membrane called the labial frenum. If this is too short or attached to tightly, it can also cause functional problems and is considered lip tied. Ankyloglossia and lip ties are formed by a similar process and therefore often occur together. It is important to treat a tongue or lip restriction as it may be related to functional problems starting from birth through to adulthood. To know whether you, your child or infant is tongue tied can be difficult due to the wide variation in signs and symptoms. For this reason we recommend examination by a trained professional in this field. Here are some of the signs and symptoms which could alert you to a possible tongue and/or lip tie.

• Dedicated Hygiene Department • Preventative Treatment and Management Protocols • Cosmetic and Restorative Care • Biocompatible restorative options to Amalgam • Single visit Crowns and Restorations • Early Growth and Development Treatment for children • Orthodontic Treatment for Adolescents and Adults • Sleep Disordered Breathing; Assessment and Treatment options ContaCt Us (07) 839 4080 admin@teamdental.co.nz 1 Hill Street, Hamilton, 3204

oPenInG HoUrs Monday: 7:30am - 6:00pm Tuesday & Wednesday: 7:30am - 5:30pm Thursday: 7:30am - 3:30pm Friday: 8:00am - 4:00pm

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In Infants: Maternal presentation • Painful breasts, nipple pain, erosions, bleeding • Mastitis, engorgement, thrush • Plugged ducts, low milk supply • Frustration, disappointment, and discouragement with breastfeeding, untimely weaning • Vasospasm • Slow weight loss following delivery • Post-partum depression/ failure to bond Infant symptoms and signs • Poor latch and suck • Excessive gassiness

fitness journal April 2016

• • • •

Inadequate weight gain or weight loss Ineffective milk transfer, extended nursing episodes Irritability, colic or reflux Fussiness and frequent arching away from the breast

In children: • • • • • • •

Gap between front upper central front teeth Thumb or finger sucking habit Poor speech development Messy eating habits Mouth-breathing or mouth open posture particularly at night Teeth crowding Indigestion/Reflux

In adults: • Tooth crowding • Higher decay rate especially in areas where tongue cannot reach • Mouth breathing, snoring and sleep apnoea • Change in intra-oral bacteria causing gingival inflammation A tongue or lip tie is ideally treated as young as possible to avoid any future complications. However, they can be treated at any age and give benefit. The procedure is called a frenectomy or frenulectomy. There are a number of ways a frenectomy can be performed including via scalpel/scissors, electrosurgery or laser, either using local or general anaesthetic. At Changing Faces we use a team approach to treat a tongue and/or lip tie to give the most benefit for you or your child. We recommend a cranial sacral body worker (cranial osteopath or chiropractor) and myofunctional therapist be included in your treatment, as well as a lactation consultant and your midwife if an infant is being treated. To do the release, we use a waterlase which has the benefits of not needing any anaesthetic in infants. Also it causes the smallest amount of surrounding tissue damage and therefore there is faster healing, decreasing post-operative pain and infection. Often an improvement can be noticed straight away. It can also take days or weeks to get improvement due to the need to retrain muscles to work correctly. For more information please contact Changing Faces. T : 07 839 4080 E: admin@teamdental.co.nz

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That little thumb can do an awful amount of damage

he mere thought of children’s thumb sucking behaviour brings frustration and anxiety to many parents. Most parents know that thumb sucking is a common occurrence during childhood, but at what point should acceptance become concern? What complications arise if this non-nutritive sucking behaviour continues into later childhood years? What methods can help children stop in a loving, positive, and supportive way? What if parents can’t do it alone? Who can parents and children turn to for help when the going gets rough?

Why children suck their thumbs

Children are conditioned and learn at a very early age that they must suck to survive. Many children begin thumb sucking in utero. Children are born with an instinctive suckling reflex. Babies begin to associate suckling with mummy, warmth, love, togetherness, and a myriad of other wonderful feelings. Sucking actually produces endorphins, a natural-occurring chemical in our brain, which produces pleasure. Endorphins are so powerful they actually bind to “opiate-type” receptor sites in the brain. With all these early positive associations, and pleasurable experiences relating to the sucking process, what baby wouldn’t love sucking? Babies soon learn that they can transfer this sucking action to other items, namely a convenient finger, toe, or thumb, and receive those same positive and pleasurable conditioned sensations. Children find finger sucking can stave off boredom and they often use this as a means of soothing distress, illness, or fatigue. Soon sucking becomes a habit. Thumb sucking past age four is just that, merely a habit. No more. No less.

When does acceptance become concern?

We begin to become concerned at ages 4-5. Before age four and before the eruption of the permanent teeth, much of the damage that occurs to the palatal structure can be reversed. Prolonged and vigorous sucking can act as a deterrent to the normal growth and development of skeletal, facial, nasal cavity, tooth alignment, lip structure, tooth eruption, palate, finger growth, speech, breathing and swallowing functions. That little thumb can do an awful amount of damage that many parents are not aware of. The more vigorous the sucking habit and the more fingers sucked, the greater the degree of damage likely. Two-finger sucking is considered the most damaging, and a thumb sucker who hooks the index finger above the nose will develop finger, nasal, and palatal damage simultaneously. The longer the sucking habit continues, the greater the chance of the negative effects of finger sucking especially narrowing of the palate.

What now? Methods of professional care

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Digit Sucking Habit Elimination Therapy Using behaviour modifications, myofunctional therapists at OMG provide counseling to children and families on thumb sucking issues. Children are treated with respect and given encouragement, love, and support in their desire to stop their sucking habit. Positive reinforcement techniques and parental participation are instrumental to success. One-on-one, myofunctional therapists help plan rewards for the children, act as a resource person for parents, and provide daily contact to the children, monitoring success and offering encouragement. Night time sucking issues are addressed with gentle thought-stimulating/physical reminders that are geared for that particular child on an individual basis.

Suggestions for parents of thumb suckers

If your child has a favorite chair or place they like to suck their thumb, put a “TV chair” near the TV instead. Move the place they normally watch TV. Be aware your child may have a favorite toy or blanket they like to suck with, and move it to a place where your child can see it, but not have it to suck with. When you do not see your child with their thumb in their mouth, tell them how pleased you are about it. Reward their efforts with positive reinforcement, kind words, and even surprises. Think of things you can do together instead of sucking (remember, many children suck out of boredom). Keep a “busy box” of manipulatives nearby which will keep little fingers busy and out of the mouth. Bring them in the car and place them by the television. Limit television usage, if this is a trigger for your child’s sucking activity. SNever hesitate to consult a professional if finger sucking persists past age four and a half to five. Before the age of five, children are seldom ready maturity-wise to understand the necessity of why a thumb habit should be curbed, and therefore, it is best not to make it an issue until they are truly ready. Otherwise, they may resort to more continuous sucking as they become frustrated in their attempts to stop, seeking even more comfort from a convenient thumb, engraining the finger habit even further. If your child older than five expresses an interest in stopping, encourage this, utilising the services of professionals such as a myofunctional therapist, or dental specialists, as needed, and depending on the method of therapy you wish to pursue.

Helping you eliminate Dysfunctional oral habits • Mouth open posture and breathing • Tongue thrust • Snoring • Thumb and finger sucking • Cheek and nail biting

OMG wishes to acknowledge Shari Green C.O.M for the contents of this article.

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There are two methods commonly employed to address non-nutritive sucking behavior and tongue thrust. The first is Appliance Therapy, and the second is Orofacial Myology Therapy.

Appliance Therapy For this form of therapy, a general, paediatric dentist, or orthodontist is consulted. A metal appliance is bonded directly to the teeth, which house various extensions. These extensions act as a deterrent to placing a thumb into the mouth, or conditioning a tongue to position forward. They cannot be used successfully in all types of tongue thrusts or with all patients.

fitness journal April 2016

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