May 2016 Fitness Journal by Fitness Journal

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Fitness Journal Waikato Edition | Volume 3: Issue 5 | May 2016

Hyperbaric oxygen therapy

health | performance | wellbeing

feel the power

Resistance training 101

netball goals How to achieve them

wheelchair boDy builder

maIoRo Barton

WIN: Personal training sessions, Funkita togs, foodie treats and more

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

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‘Reputation & Experience you can Trust’

Peter Neuhauser RDONZ

Anna Megaffin

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fitness journal MAY 2016

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From the editor

WIN WIN WIN

other’s Day is not just an opportunity for your family to show appreciation. It is also an ideal time to encourage your mother to take on a new project or activity, for pure enjoyment. Too often mothers are the ones racing around behind the scenes, making sure everyone else has time for their interests; leaving no time for themselves. So let’s make Mother’s Day 2016 a time for families to unite and ask mum what she would like. Not just for the day, but from life. Mothers often sacrifice their own interests to support family’s individual pursuits. So encourage your mother to carve out some time for activities she may enjoy. In this month’s issue we share expert advice on resistance training. Many mothers shy away from the thought of ‘weight training’ perceiving it to involve bulking up and bulging muscles. But in fact the benefits of resistance training are widely recognised, so we’re packed with information on how and why you should get started. It doesn’t matter if you’ve never been a ‘gym bunny’; the first

Competition corner step is participation and arming yourself with the knowledge of what works for you personally. To get you started we’ve got some personal training sessions up for grabs with Get It Fitness and some inspiring personal stories of everything from wheelchair body building to body sculpting and power lifting. Plus we’ve got a special feature on ‘Taming the Bounce’; the first in a two-part series where we ‘test drive’ a range of sports bras – taking the pain out of bra shopping for you. And if you’ve ever been confused about sugar and its associated warnings, check out nutritionist Danielle Roberts' guide to sugar in its various forms, including fruit and stevia. Here’s to an inspiring month of fresh opportunities.

FitnessJourn al

Lisa Potter Editor

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Waikato Edition

| VolumE 3:

issuE 5 | May 2016

hyperbaric oxygen the rapy

hEalth | pErf ormancE | WEllbEing

feel the power resi stance training 101

Find us on facebook: fitnessjournalwaikato

ne tball goals

how to achieve them

COVER photo: Photo by Nikki Kim

WIN: Perso nal train

ing sessio ns, Funkita

WhEElch body buildair Er

maIoRo BaRtoN

togs, Food ie treats and

Holistic Well

ness Centre

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

20116

FitnessJournal

Kick start your fitness training The benefits of a personal trainer are more than professional advice and expertise. There is also accountability, support, a personalised training programme and endless motivation. Training with Get It Fitness trainers is an exciting and effective way to achieve your health and fitness goals. Get It Fitness take pride in providing health and fitness solutions, no matter what level of fitness you are at. With a team of specialists to tailor your programme, Get It Fitness can meet you in the gym or train you outdoors; it is

all about flexibility and getting the most out of your time and effort. Enter to win a set of three one hour personal training sessions with a Get It Fitness trainer. To enter, just email your name and contact details to win@fitnessjournal.co.nz with Get It Fitness in the subject line, or enter at fitnessjournal.co.nz. Entrants must be 18 years plus and able to attend the personal training sessions in Hamilton. Entries close May 30 2016

health | performance | wellbeing

The Fitness Journal team

Funky Funkitas

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 Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz

Subscriptions Subscribe to receive our print edition in your letter box each month. One year subscription (12 issues) Six month subscription (6 issues) $56.00 incl GST and postage $29.00 incl GST and postage Visit www.fitnessjournal.co.nz/shop

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

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

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Make a splash wherever you are, in an eye-catching pair of Funkitas. These bright and vibrant designs stand out from the crowd. Funky, fresh and colourful, the flattering designs are made from chlorineresistant fabric. We’ve got a pair to give away to one lucky swimmer. To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with Funkita in the subject line, or enter at fitnessjournal.co.nz. Don’t forget to include your size. Entries close May 30 2016.

WaikatoBusiness P U B L IC AT I O N S

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

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fitness journal MAY 2016

Start your day with zest

Kick start your day with the goodness of Chantal Organics Ginger Zest Grainola. Created with organic and natural ingredients (and rice syrup instead of sugar), it is also sprinkled with tart plum, seeds, cashew nuts, a hint of cinnamon and a refreshing ginger flavour. (chantalorganics.co.nz)

Yogalicious

Known as the “patron saint of muscles and bruises”, arnica has been used for centuries to relieve and restore everything from bruises and muscle tightness to inflammation and sprains. Weleda’s Arnica Sports Shower Gel is the perfect pick-me-up after a workout, with refreshing rosemary and lavender to energise. (weleda.co.nz)

Sleek storage

With the renewed interest in cycling, this German designed ‘bike rack’ is possibly the cutest thing ever. Stylishly elegant, it takes up minimal space and was crowd funded for its first round of orders. Simply smart. (Parax.de)

Just like ordering a coffee, sometimes skin prefers full cream and sometimes it prefers light milk! When it comes to healthy, glowing skin, Oasis beauty cleansers recognise that skin has different cleansing needs at different times. With natural ingredients, clay, shea butter, sweet almond and calendula, these are a balm for sensitive skin. (oasisbeauty.com)

Let there be light

Stretch with confidence in these ultra flattering lululemon Align pants. The buttery soft lightweight fabric allows the ultimate freedom to move. (lululemon.co.nz)

The perfect exercise partner

Skin Smoothies

See. Be Seen. Be Charged. All with this versatile hands-free clippable lantern, which moves with you for on-the-go light and power. It's a headlamp, lantern, and bikelight all in one highly compact form. A USB rechargeable battery provides up to 52 hours of light. (trekntravel.co.nz)

#loveit These are a few of our favourite things...

Natural Buzz

Treat your skin with Manuka Doctor apiclear Purifying Face Mask, perfect for removing dirt, oil and impurities. Ingredients such as manuka honey, bee venom, grape seed oil and aloe vera juice make for a naturally healthy glow. (Manukadr.co.nz)

Straight Up clever

For those who sit hunched over a desk, the Lumo Lift is the ideal partner. The world’s first digital posture coach and activity tracker made TIME Magazine's 25 Best Inventions of 2014. As the trend for gadgets to monitor and encourage activity continues, the Lumo Lift and Lumo Back posture and activity trackers provide actionable feedback to encourage you to stand tall (if you slouch, it vibrates) and move more to promote a healthier, active lifestyle. (lumobodytech.com)

fitness journal MAY 2016

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Pure gold

There is something refreshingly special about The Raw Kitchen. Stunningly presented, Olivia Scott’s mouth watering recipes are enough to convert anyone. Creative and inspiring, the pictures are delicious enough to frame. Treat yourself and reward your tastebuds, body and wellbeing. therawkitchen.co.nz

Bust a move

We love it when form and function combine for one perfect result. This Bras N Things Get Fit contour crop is just as hard working as it is good looking. The racer back style and hidden underwire make it ideal for weights, cycling and yoga. Brasnthings.co.nz

Perfect Pout

Lip balms are great for coating lips with protection, but if they don’t include hydrating ingredients, lips can quickly dry out – and the more you apply, the more moisture they lose, especially during a change of season. Karen Murrell Moisture Stick offers a hit of hydration and protection; topped with a touch of healthy and natural shine. Apply over lipstick or use as a lip gloss or lip plumper. (karenmurrell.com)

fitness journal MAY 2016

A man of many abilities The quote on Maioro Barton’s business card is a perfect fit for him: “Dwell less on the disability and focus on the opportunities.” Maioro lives by this motto; as a mentor, public speaker, wheelchair basketballer, public figure and sports co-ordinator living with spina bifida. Fitness Journal’s Simone Ackermann caught up with Maioro as he adds bodybuilding to his list of accomplishments. David says he is impressed by Maioro’s no excuses attitude. “It is just total tunnel-vision,” says David. “It is the focus that impresses me.” Although it will be Maioro’s first competition, he knows the preparation routine involved on the day of the competition; shaving, waxing, tanning and muscle flexing. The tan is known as “dream tan” and gives the skin an instant tan. To get the muscles looking pumped, Maioro will “pump up” which involves doing three or four exercises to get the blood flowing. “I love the pump,” Maioro jokes. “I would love to take out the event,” he says, although he would be happy to get a top three finish.

David says he is impressed by Maioro’s no excuses attitude. “It is just total tunnel-vision,” says David. “It is the focus that impresses me.”

Early on Maioro had ambitions to represent New Zealand and started off by playing wheelchair rugby.

Photo by Nikki Kim

Maioro’s spina bifida has resulted in him being a wheelchair user. His spina bifida is a result of his spinal cord not being formed properly at birth. However, he has always focused on the opportunities rather than the hurdles.

Photo by Keith Mc Gillivray

ver the last few months Maioro Barton’s physique has gone from ‘unrefined clay’ to sculpted muscle, as he has taken up the new challenge of bodybuilding. Already a member of the Senior Waikato Wheelchair Basketball team, this new pursuit has seen him gain more size in preparation for his first competition; the New Zealand Wheelchair Bodybuilding Federation (NZWBBF) Online Showdown later this month (May 28). The Cambridge local was initially reluctant when his trainer David Robson (founder and president of the NZWBBF) proposed the idea of bodybuilding. However, the hard training and impressive nature of the sport drew him in. With two main sporting objectives now; bodybuilding and basketball, Maioro and David have had to make subtle adjustments to his training routine, in order to hone his physique for the online showdown. Departing from his standard sessions with David, the weights used have been increased and Maioro focuses on exercises specifically for bodybuilding. The biggest adjustment and challenge though has been the change to his diet. He has had to up his protein intake, cut out fizzy drinks and be more consistent about his nutrition. Three times a week he does weight training, splitting his time between the Fit Futures gym and the Cambridge Fitness Centre. On top of this he also has basketball training.

fitness journal MAY 2016

Maioro training with David Robson, in the early stages of preparing for the New Zealand Wheelchair Bodybuilding Federation Online Showdown.

“After a year of playing I was told I could not play internationally, because, pretty much what they said was, I was not disabled enough.” To play internationally you are required to be quadriplegic, where all four limbs have impairment. As a result he took up wheelchair basketball. He has now been a member of the Senior Waikato Wheelchair Basketball team since 1999 and has represented New Zealand in the Under 20 team. In his final year with the Under 20 team, 2005, Maioro was vice captain. That year the team competed in the Junior World Championships and made it to the final against the United States. This year, as part of the Senior Waikato Wheelchair Basketball team he will compete in the Northern League, consisting of four regional tournaments around the North Island, before going to the Nationals in Auckland in September. As well competing in bodybuilding and basketball, Maioro works for Sport Waikato. “My role is to get youth with disabilities involved in sport,” he explains. He also works for the organisation, Seating To Go, as a mentor to teach wheelchair users the skills to handle their wheelchair confidently and independently. With Maioro’s attitude and abilities, he is a perfect fit for this role. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Which aspect of body building do you most enjoy? I think the best part of being a wheelchair bodybuilder compared with an able-bodied body builder is that I don’t need to train legs, but in saying that, I love the training and how I feel after a good workout, the endorphins released during and after training is great. I especially love getting “The pump” feeling, it is addictive! I love to see my progression after hard work. What part is the biggest challenge and why? People say that the training must be hard, but the diet is definitely the hardest thing about bodybuilding. Preparing all the food, eating the right foods, and especially when you have others in your household eating things not on your diet that you would usually eat and enjoy. It is hard. I have been known through this journey to get “hangry” - hungry and angry until I get food in me. What were you most surprised about when taking up this sport? Learning about how much diet can control your emotions, how well you train, energy levels, and also how you look. I was also surprised at how supportive and encouraging people have been when I told them that I was doing wheelchair bodybuilding. What advice would you give to others wishing to have a go at the sport? Just give it a go! Enjoy the journey and have fun while doing it.

Photos by Tony McKay

a minute with Maioro

avid Robson founded the New Zealand Wheelchair Bodybuilding Federation (NZWBBF) in December 2013. The purpose of the NZWBBF is to increase sporting opportunities for people with disabilities. “Bodybuilding is an option for anybody,” says David. “It is safe as all work is done in a controlled gym environment. If you are building your body and experiencing progress, you can compete in bodybuilding. “We love working with people who are keen on training and who are willing to work hard to be at their very best.” Since August 2014, the Hamilton-based NZWBBF has hosted five “Online Showdowns” and one live Nationals, which was held in November 2015 at Fairfield Intermediate. The next NZWBBF Online Showdown is set for May 28. This unique event requires each competitor to email a series of 11 photos. Each photo is of the athlete completing a compulsory pose, for example, the front double biceps. A photo shoot is held at the Fit Futures Gym for those who wish to attend. Five judges then preside over the submissions. The results are posted one week after the submission date. David’s ongoing goal is to continue to grow wheelchair and standing disability bodybuilding in New Zealand. “Ultimately I’d like to see NZWBBF athletes based all across New Zealand. I would love to see an army of NZWBBF bodybuilders ready to battle it out onstage and online.” David trains many NZWBBF competitors, and is inspired and motivated by being able to provide opportunities for people with disabilities to compete in what many believe to be one of the toughest sports to train for. “What inspires me most is seeing the great progress each person makes since beginning their bodybuilding training. To see someone compete for the first time after initially questioning whether they were up for the challenge, then continue to grow as an athlete and a person, is also very inspiring and encouraging. In his role as founder and head of the NZWBBF, David says he gets enormous satisfaction from building a pioneering organisation which continues to attract competitors from throughout New Zealand; an organisation that provides a competitive outlet for people who might not otherwise get the chance to compete as athletes. “Seeing people succeed and embrace life is always enjoyable.”

2016 HRT, Red Bull Racing & Team VoRTex cloTHing in SToRe now

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fitness journal MAY 2016

From whoa to go Jaimie Jefferson is well used to winning glossy sashes – but up until the last year they have all been for her achievements in the show jumping arena.

fitness journal MAY 2016

Photo credit: Linda Shootz Photography

putting in the work and getting there,” she says. “I have so much respect for the athletes standing on stage. It is such an accomplishment and in my eyes anyone who makes it up there is a winner, regardless of the medal placings.” Working as a painter/wallpaper hanger in the family business, Jaimie’s days leading into an event start around 4.30am; heading to the gym for cardio, posing practise or taking boot camps, before heading to work for the day. She then returns to the gym for a weights session before heading home to fuel her body, complete her study and go to bed. She repeats the routine pretty much every day. She admits that the greatest initial challenge was the nutrition side of things. “I had an atrocious diet beforehand, I was a chocolate lover and ate a lot of junk food. Dropping all sugar and 90 percent dairy from my diet was a wakeup call. “And there were times where I definitely found it challenging but thanks to advice from my nutritionist, it didn’t take long before I started to feel better and become more energetic.” Jaimie is also realistic enough to acknowledge the physical and mental challenges. “You do get sore, and tired, and crave bad food, and sometimes it’s overwhelming. It’s not all sunshine and daisies, but a good support team helps you through and I’m surrounded by amazing people.” “Seeing the changes to your body is extraordinary and definitely motivating. I’ve learned to stop comparing myself with other people and realise that I am only 17 and just at the beginning of this journey. I’m building myself up slowly and learning and re-educating myself about nutrition and exercise.” Jaimie has embraced the journey so wholeheartedly that she has given up her equestrian pursuits and is now working hard on completing her study and prepping for her next competition. “I love every aspect of this sport, from the hard work that goes into it, to the knowledge of learning about exercise and nutrition to helping to inspire others.”

Photo credit: Lea Jordan Photography

hat was until a spur of the moment decision saw her decide to ‘have a go’ at body building. The results have been spectacular. Jaimie embraced her new sport with 100 percent commitment and just nine short weeks after starting, competed in her first competition (IFBB Northland Champs in Whangarei), where she won the Novice Figure Short (under 164cm) title, placed third in the Open class and qualified for NZIFBB 2016 Nationals held in Auckland in August. Since then Jaimie has enrolled in NZIHF and is studying to be a personal trainer. She is working at her gym, Flex Fitness helping teach boot camps and hopes to start there as a personal trainer in a few weeks. In the meantime, she is prepping for her next competition; the 2016 Nationals, where she plans to bring ‘a better improved package to stage’. At just 17, she is determined to continue succeeding in the sport and has ambitions to compete at all of New Zealand’s major events– and internationally. “I’ve always loved going to the gym and had thought about starting body sculpting but never thought I would actually do it. “A couple of boys from the gym who compete invited me to watch at the Auckland Body Building Champs, so I went along, met their nutritionist Tarren McCall and got some advice on where and how to start.” Throwing herself into it required a complete change of lifestyle; from training habits to nutrition. But Jaimie has no regrets and is relishing her newfound passion. She admits certain aspects of competing were a surprise for her first time; including getting used to having such a dark tan and posing in a bikini while wearing heels and makeup. However standing on stage in front of supportive friends and family made the effort worthwhile. “There was a massive feeling of pride for

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Women and weights In days gone by resistance training and lifting weights was for most, an everyday essential occurrence, especially for women – think scrubbing floors, scrubbing washing, washing windows and dishes, digging gardens, washing enormous piles of heavy linen and lifting cast iron pots. Fast forward to the 21st century and all that some women lift is a cell phone, and even those have got lighter.

t is now blatantly obvious and scientifically proven that with an environment rich in modern labour-saving devices and machines, our bodies are actually mal-adapting; physical inactivity is cited as an actual cause of chronic disease by the US Centres of Disease Control. Physical inactivity increases the relative risk of heart disease by 45 percent, stroke by 60 percent, hypertension by 30 percent, and osteoporosis by a whopping 59 percent. Craziness. Women in particular seem to constantly be searching for the most effective way to get sustainably lean and toned. The huge irony being that although old world society had no problem with a woman lifting huge piles of linen and firewood, somehow lifting weights, even in sport, was not necessarily viewed as essential. How wrong that has become. It is a fact that the more lean muscle tissue a person has, the more calories they burn at rest. So if you train to build more lean muscle tissue, your body needs more fuel just to keep itself going, which at its most basic level, would appear great news for foodies.

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The myth that a woman will build Arnold-like muscles by lifting heavy weights is well debunked, as the distinct lack of testosterone in comparison with a man’s, biologically prohibits this outcome. The school of thought through much of the eighties and nineties that low, slow cardio was the king of weight loss also appears to be waning with mounting evidence in favour of high intensity interval circuit training. Although cardiovascular fitness is a key component of all-round health, so too is functional muscular strength and mobility. Additionally, a study in a Melbourne hospital working with obese patients proved that prescribed short intervals of resistance training actually created a better fat-burning effect than traditional ‘cardio’ while also resulting in less impact on joints. Another myth that upon ceasing regular resistance training muscle mass will turn to fat, is like saying if you leave an apple too long it will turn into an orange. They are two wholly different tissues and cell structures making this biologically impossible. What can happen in reality is that lean and taut

muscle atrophies (shrinks) and adipose tissue (fat cells) enlarge changing the body’s overall composition and aesthetic.

The school of thought through much of the eighties and nineties that low, slow cardio was the king of weight loss also appears to be waning with mounting evidence in favour of high intensity interval circuit training.

Another massive benefit of resistance training to women is the effect of weight-bearing activities on bone density. The Medicine and Science in Sport & Exercise publication reported that “over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density”. If muscles are trained to deal with a progressively increased load, the bones that they are attached to are somewhat forced to strengthen. Resistance training has been shown even to reverse osteoporosis to a degree in some of the most elderly subjects. Another benefit of weight training is becoming more relevant as lifestyle-related Type II diabetes rises at an alarming rate; lean muscle tissue contains more insulin receptors, increasing the ability of the body to uptake glucose into muscle tissue. The Exercise is Medicine programme that is promoted throughout North America, strongly advocates resistance training as a tool to manage Type II diabetes and along with nutritional strategies, this non-medicat-

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

ed intervention is proving sustainable and highly successful. Of course undeniably in sport, strength training forms the backbone of any training regime and is essential to high performance. As with most things in life, if you look at what the leaders in any field are doing that makes them successful you can find something to emulate, albeit likely to a lesser degree, to achieve the desired personal result. So in emulating the health, fitness, shape and functional strength of a female athlete, then it’s a certainty that weight training must play a part. And make no mistake, this means lifting the big stuff that ends in failure, not a baked bean can or a 1kg dumbbell. And certainly not just a cell phone.

fitness journal MAY 2016

Feel the power

programme. You need to ensure you increase strength all round and remain injury free.

Bridget Boyle is a relative newcomer to the sport of powerlifting. The 42-year-old is relishing the challenge, having never been involved in sports as a teenager.

he began training for powerlifting as a complete beginner and quickly realised ‘that this kind of training was for anybody and everybody - there was no need to be a “natural” or talented athlete. If you are motivated and put in the work, the results start to come’.

How did you become involved in resistance training? I was training with Vonita White at Get It Fitness, with overall fitness as a goal. She introduced me to strength training and I loved it straight away. I could see and feel changes in my body and in my strength. Working on proper technique for all the exercises, compound and smaller movements, was challenging and I loved that. When did you decide to compete and why? One of my friends who I was doing group fitness training with is very strong so I suggested that she take part in a competition. She was pursuing other goals at the time, so I asked my trainer if she thought she could get me ready in time for the competition. She said yes and set me a strength training programme. What success have you had? I measure my success by what my own personal bests are for each lift. For me, a competition is a success if I make weight and make a total, but I always try to do better than that and get a personal best. Sometimes I do, sometimes

I don’t, but there is always another competition to aim for. I won my weight class in my Masters 1 category last year at the NZ National Classic Powerlifting Championship and came second overall in the Master 1 Division. I am also currently the Waikato Bay of Plenty record holder for squat, bench, deadlift and total in my weight division in the Master 1 category. And the Waikato Bay of plenty record holder for squat, deadlift and total in the open women’s category in my weight division. What is your greatest challenge of power lifting? My biggest challenge at the moment is learning how to bring the best attitude possible to the weights, every single rep. I have found that this has a big effect on how much weight you can lift, how many reps you can get. For me it is a work in progress, trying to find the right blend of focus, technique, belief and aggression. What aspect do you enjoy most? I love training. The hard days for me are the higher rep days and I’m glad when they are over and I am always pleased to have gotten through them. Learning what your weaknesses are and how to fix them is a big challenge and one I really enjoy working out with my trainer. I enjoy discovering what kind of training each lift responds best to and what kind of training to avoid. For me training is a continual learning process and that is

the most enjoyable and challenging part of powerlifting. What is the most common misconception people have about powerlifting? The misconception I come across is that someone is not strong enough to do a first powerlifting competition. If you would like to try it out the only requirements are technical (basic apparel requirements and technical rules). There is no minimum qualifying total for a novice powerlifting competition. What are your short-term goals? To improve technique on all three competition lifts and remain injury free. Long term goals? Compete in November in the Waikato Bay of Plenty Classic Cup and achieve personal bests in all three lifts. What are the most common mistakes people make with resistance training? Not seeking advice on proper technique and getting help with setting up a progressive

What do you advise someone wishing to become involved in resistance training? Go for it! Resistance training will change the way you feel, the way you look and if you stick with it and increase the weights you will obviously get stronger. For powerlifting, find a good trainer; someone you can talk with and who will push and encourage you. Set your own goals for your first competition, don’t look at what anyone else in your gym is doing. My experience with the powerlifting community has been totally positive, everyone is helpful and encouraging and your first powerlifting comp will be exhilarating. Look up the technical rules for the lifts online (New Zealand Powerlifting or IPF websites) and, if possible, talk to someone who has competed before. Who is the team around you? My trainer Vonita, who I have trained with for six years. She uses her expertise to find ways to improve on my lifts and fix my weak spots. My partner Warren is incredibly supportive and helps me with the mental side of training and competing, and he shows me the kind of intensity and attitude I need to bring to the weights every rep. How has being a competitive power lifter changed your life? For someone who did not play sports in high school or university it has enriched my life and challenged me to grow as a person. There is so much to learn about the physical side of weight training and the mental attitude that you need when training and on comp day. Powerlifting is a challenge and you are always striving to increase your lifts and trying for another personal best.

Women in strength and conditioning – where are you?

hat is the definition of a strength and conditioning coach? An individual who works directly with athletes to develop all physical qualities such as speed, strength, power, agility, cardiovascular/muscular endurance and flexibility, including nutritional and drug-free restorative considerations which improve athletic performance and prevent injuries specific to the performance of a given sport. This responsibility is performed under the direction of the head coach of a specific sport. What a fantastic time to embark on a career in strength and conditioning. Women are attaining more and more success in Olympic sports with Sarah Ulmer, Val Adams and Lisa Carrington leading from the front. Did you know 50 percent of both New Zealand and Australia’s 2012 Olympic Golds were won by women? In addition, four of the nine rowing crews heading to Rio are female – all are touted as medal prospects. Currently within High Performance Sport NZ, 44 percent of sports science staff are female, however, only 13.5 percent of those within the strength and conditioning discipline are female. Similar trends can be observed in Australian High Performance Sport, The British Strength and Conditioning Association (UKSCA) currently has 700 members of which a small percentage are female. With strength training now being considered indispensable in the pursuit of optimal performance, it is hard to believe that during the late 19th and early 20th centuries,

fitness journal MAY 2016

BY Lynne O'Malley After an extensive career in strength and conditioning, training more than 50 international athletes, Lynne is now a full time staff member at the Centre for Sports Science and Human Performance at Wintec. She is studying for her Masters in Sport and Exercise Science, her topic: W ` omen in strength and conditioning – where are they?’ strength training was actually viewed as harmful to both men and women and of no benefit to sport. A significant paradigm shift has occurred as evidenced by the growth in membership of the North American, National Strength and Conditioning Association (NSCA) from an original membership of 75 to more than 30,0000 members worldwide. Since 2009, the Australian Strength and Conditioning Association (ASCA) membership has increased from 1300 to 3500. Athletes,

coaches and trainers in New Zealand have embraced weight training as a means to both improve performance and prevent injuries. Since the 1950s, women have made significant inroads into the attainment of acceptance, support and respect within the sporting arena. Integral to these gains has been performance improvements, of which resistance training has been a key component. Even so, studies indicate the strength and conditioning profession is saturated with men. Even with an increasingly important presence in the weight room, within elite female sport, there appears to be resistance to the employment of female strength and conditioners to oversee programmes. Some of the old fashioned attitudes still exist, but with the way women are now embracing strength and conditioning – this is rapidly changing. A.S.C.A is aiming for a 50 percent representation of female strength and conditioning coaches across sports and has been proactive in this as evidenced by the establishment of a Women’s SIG (Special Interest Group), funding of study tours and the provision of general support and infrastructure. The NSCA website showcases profiles of women in strength and conditioning, featuring notable women who have made great strides within and left an indelible mark on the discipline. Women are now ‘cracking the gigs’ for example, Dr Donna O’Connor was in charge of strength and conditioning at Nth QLD Cowboys, Suki Hobson worked with Essendon AFL and is now working in the US NBA with

the Milwaukee Bucks and our own Debbie Strange does all the strength and conditioning for her elite throwers. Numerous studies have been completed on male strength coaches, however, none have been specifically focused on the work environment of female coaches – possibly because of the low or non-existent numbers within the target groups studied. Way back in 1990 the NSCA conducted a membership survey of its members. Of the 10 percent who returned the forms, 196 were women and 817 were men. Only three of the 196 women had a job as a strength coordinator or strength coach. These numbers do not appear to have shifted radically some 25 years later With these statistics, it seems obvious that there is a need for more women in strength and conditioning roles, and that it’s likely to be a growth area of employment in the future. Fortunately, informal research within Wintec’s Centre for Sports Science and Human Performance suggests women do have an interest and a passion for the strength and conditioning discipline. This is evidenced by the strong interest in the new Strength and Conditioning paper offered as part of the Post Graduate Diploma in Sport and Exercise Science. Women have a big role to play in the future of strength and conditioning, and I’d love to see more women taking up the opportunity to study and work in this field. If it’s your passion in life, don’t let the old status quo stop you, come be a game changer – we’ll help you get started at Wintec.

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Principle 3: Periodisation

Resistance training: the fundamentals

Periodisation follows on from the first two principles and is centred upon planning out your workouts, rest periods and training intensity to meet specific goals. Some people want to focus on developing muscle size or ‘hypertrophy’ whilst others want to focus on developing strength or power. Goals should dictate the structure of workouts and the number of sets and reps you aim to do.

Offering a multitude of health benefits, resistance training is an integral part of most good workout programmes. Increased muscle size, strength and power as well as enhanced rate of recovery and reduced risk of musculoskeletal injury are just a few of the reasons why this form of training is so popular.

owever, popularity invariably brings misconceptions. With so much conflicting information, it can be difficult to know where to start. The following provides an overview of the four fundamental principles of resistance training. If you’re keen to incorporate resistance training into your regime, or simply need refreshing on the basics, read on.

Principle 1: Overload Resistance training is any activity, action, movement or ‘stimulus’ which places your body under an extra load (e.g. lifting weights). This action causes micro tears in the muscle and bone tissue which is why we feel sore for a few days following a hard workout (which is where the terms ‘Delayed Onset of Muscle Soreness’ or DOMS comes from). Over the 24-48 hours following a workout, our body repairs the muscle and bone tissues back to its original state (referred to as homeostasis). If we go through this process often enough, our muscles and bones will adapt to the training and begin to grow bigger and stronger. Resistance training is the continual process of muscle breakdown and repair. Growth doesn’t happen overnight and can take months depending on nutrition and recovery but if we continue to place the body under load, it will adapt and grow.

The following set /rep ranges provide a basic guide: • Hypertrophy: 3-4 sets per exercise, 10-12 reps per set • Strength: 3-4 sets per exercise, 6-8 reps per set • Power: 2-4 sets per exercise, 2-6 reps per set For beginners, hypertrophy should be considered as the base of your training. Your muscles need this base before you can work on strength, and you need to undertake a phase of strength training before you can work on power.

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and size, we need to undertake resistance training regularly enough to allow the body to adapt to the stimulus. A good starting point for those new to this form of exercise is to train two-three times per week. Once you’re conditioned to that frequency, you can start to experiment with split workouts, different muscle groups, etc.

Note: The number of exercises per muscle group will depend on a number of factors, such as physical ability, previous injuries, experience with resistance training, etc. Therefore, it is strongly recommended that you consult a fitness professional to ensure that your programme is suitable and safe.

Principle 4: Muscle Groups and Range of Motion

Remember that the overload principle relies on frequency and regularity. In order to increase strength

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Principle 2: Repair and Recovery As mentioned above, it can take 24-48 hours (sometimes longer) for the muscles to repair following a resistance training session. The recovery process is facilitated by amino acids – the building blocks of our body which are obtained from the different protein sources we eat throughout the day. If we don’t have enough protein in our diet, the body takes longer to repair and reach homeostasis. Allow your body enough time to recover - don’t expect to be able to work the same muscle group day after day. Use split programmes to target different muscle groups each day so that sore muscles are given adequate time to recover. If you don’t allow the body to recover properly, your performance will drop and the likelihood of injury will dramatically increase. With regards to nutrition, ensure that you are eating a well-balanced diet which provides sufficient protein intake to give your body the fuel it needs for recovery.

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There are more than 640 muscles in our body, meaning that it can be hard to fit everything into a resistance training programme. To make programming easier, muscles can be split into major groups: chest, back, shoulders, arms, abdominals, quadriceps, hamstrings, and calves. Range of motion refers to how far you flex (bend) a particular joint. The larger the range of motion, the more muscle activation you receive which leads to greater muscle breakdown. Remember the Overload Principle? One of the biggest mistakes made in gyms is when individuals shorten their range of motion by trying to lift too heavy too soon. Those new to resistance training should start with a workout consisting of eight exercises, each of which targets one major muscle group. This will help keep your body balanced and will prevent overuse and postural injury. Ensure that you start with exercises that allow you to work your joints through a full range of motion. This typically activates multiple muscles and results in a more effective workout.

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BY james campbell

UNIREC | GYM MEMBERSHIPS FROM $9.20 P/W

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James Campbell is the health and fitness manager at UniRec, the University of Waikato’s on-campus fitness and recreation centre. With more than 10 years in the fitness industry, James has a wide range of expertise and experience, including working as a physical education officer for the New Zealand Police and as an exercise consultant and personal trainer.

fitness journal MAY 2016

The power of resistance training Erin Mascalle has represented Northern Districts in cricket and is also a competitive force to be reckoned with in the sports of kayaking and powerlifting.

aving completed a double major Bachelor of Sport & Leisure and Marketing at Waikato University, the motivated athlete and WBOP U23 women powerlifting champion is a familiar sight at UniRec and is an enthusiast in the benefits of resistance training for women of all ages. Fitness Journal caught up with Erin, a personal trainer at Get It Fitness, before she heads overseas for fresh adventures. “Just over five years ago I stepped foot into Unirec gym as a newbie to resistance exercise. I was, and still am, a sport fanatic; I had participated in team sports since I was in my early primary school years. Regular exercise was never an issue for me, but taking up a new component to my exercise regime such as resistance training was. It was a journey I was willing to take and I was determined to see how beneficial it would be to my general health and living as well as the sporting components of my life. Being a female, I was always sceptical about getting into resistanc- based training due to the many negative ideologies based around it. Comments such as “you will get

too buff”, “you will look awfully manly soon enough”, and “it’s for males only” were, and still are, so commonly talked about. Surprisingly and unfortunately there is still a large proportion of the general public who are unaware of the actual benefits of such a fun and exciting training method. Since adding resistance-based training, initially, as a complementary training method to assist with my team sports I have noticed significant changes to almost every aspect of my life. So please continue to read as you will discover how implementing resistance-based training changed my life. – My joints became stronger and more stabilised – I felt livelier and able to achieve more in one day – Lifting once heavy and awkward objects has now become a simple task – I feel a lot better about myself and self confidence has risen significantly – I have noticed general overall toning of my body – I get an automatic sense of satisfaction and gratification when I can see my results being

achieved and body becoming stronger. Weight being lifted tends to constantly increase. Every day I try my best to break down the barrier of negative ideolgies about females implementing resistance training into their exercise regime. I want women to understand how effective and benefical it really is for our bodies… mentally and physically. The benefits are endless and it opens up a new array of exercises to perform, where boredom and training plateaus are never to be seen again."

Erin Mascalle and Bridget Boyle

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. START REACHING YOUR GOALS TODAY WITH A

GET IT FITNESS PERSONAL TRAINER

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fitness journal MAY 2016

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

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

Interested?

Phone 0275 823657 And speak with Sarah for more information Facebook: Health Dynamics Website: healthdynamicsnz.com 70268

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

HBOT for:

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The lowdown on Hyperbaric Oxygen Therapy Fitness Journal finds out what this form of therapy can offer to athletes and individuals. What does Hyperbaric Oxygen Therapy do? Hyperbaric Oxygen Therapy is used by athletes to help speed their recovery from tough workouts, to improve their competition times and to aid in their rehabilitation from any aches or strains. “If you are serious about training and want to meet and exceed your training goals, HBOT is definitely something you should consider,” says Sarah. HBOT is used extensively by a number of American footballers and tennis players, including world number one Novak Djokovic, elite cyclists and triathletes, and many other athletes. “HBOT is also successfully used to treat or mitigate a range of conditions that are related to insufficient oxygen, including stroke, traumatic brain injury, multiple sclerosis, spinal cord injuries, Alzheimer’s, dementia, autism, birth injuries, Parkinson’s disease, etc.” It is also used as an anti-ageing and beauty procedure, enhancing physical and mental performance. It energises, tones the skin, increases the skin’s elasticity and decreases wrinkles. How does it work? Under normal circumstances, oxygen is transported throughout the body by red blood cells. With HBOT, oxygen is dissolved into all of the body’s fluids, the plasma, the central nervous system fluids, the lymph, and the bone, and can be carried to areas where circulation is diminished or blocked. In this way, extra oxygen can reach all of the damaged tissues and the body can support its own healing process. The increased oxygen greatly enhances the ability of white blood cells to kill bacteria, reduce swelling, and allow new blood vessels to grow more rapidly into the affected areas. There is also evidence that after an incident, for example a blow to the head, or with ageing, a lot of cells end up lying dormant – not dead – and the additional oxygen kick starts the DNA, which regenerates the cells. It is a simple, non-invasive and painless treatment. It is most often used as an “adjunctive treatment” in conjunction with other forms of treatment and as a part of a total medical care regime. Why haven’t we heard about HBOT before? HBOT treatment is remarkably well known in countries such as USA, Japan, United Kingdom, Holland and other European countries. Word has been slower to infiltrate New Zealand, but as information about the success of HBOTgains momentum, treatment here in New Zealand will become more and more common. How and why have you become involved? I first learned about HBOT about four months ago when I used it to mop up the final symptoms of a series of small strokes I experienced about three years ago. I was imwww.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

pressed by how much it helped, and I remain indebted to the ultra distance runner who let me use his chamber. Now I want to help other people benefit from the same therapy. It is not a cure-all. There are lots of different conditions it cannot help. But where improved levels of oxygen can intervene and make a change, it is a treatment that should be readily used. What “sold” you on HBOT? The more I learn about HBOT, the more impressed I become. It really works! However, because oxygen cannot be “owned” by a pharmaceutical company, no company has had an incentive or a budget to significantly promote it. Pharmaceutical companies would much rather we use expensive drugs to try to contain diseases and don’t want us to learn about cheaper therapy that actually works.

what can HBOt be used for? HBOT can be used for a range of conditions including: - Athletic recovery - Recovery from athletic injury - Traumatic brain Injury - Stroke symptoms - Autism - Birth injuries - Dementia - Alzheimer’s - Multiple Sclerosis - Near drowning - Parkinson’s - Spinal cord injuries - Cancer - Substance abuse damage and others

How much is HBOT treatment? It is very competitively priced in Cambridge, ranging from $55-$90 per treatment. The first treatment is complimentary. Each treatment takes a minimum of 80 minutes. Some courses are relatively short – for example, an acute athletic strain. Others are much longer – so expect upward of 40 sessions to treat stoke symptoms or chronic traumatic brain injury. What are the common misconceptions about HBOT? HBOT is simply a placebo effect. It doesn’t work at all. There is a raft of scientific research showing that HBOT truly works, including many animal studies – where a placebo effect doesn’t really cut the mustard. Oxygen under pressure is volatile so is there is a risk of explosion?

Natalie Good, University Olympics gold medalist

Oxygen used in low pressure HBOT is remarkably safe so there is no risk of explosion. What are six things you would like everyone to know about HBOT? Your health is the singularly most important aspect of your life. Without it, you cannot enjoy your children and grandchildren, and all the wonderful activity in this amazing world. Seize the opportunity to make your health the best you can and, if HBOT can help make it improve, then use it.

there are several different ways that will help overcome the problem. The attendant will show a valve inside the chamber that you can adjust to slow or stop the pressure rising until your ears feel comfortable again. My condition occurred years ago, will HBOT still be able to help? HBOT works for recent and chronic conditions from decades ago. However not all conditions react the same way. It is best to phone and ask for a free consultation.

Is there is high and low pressure HBOT? Here in Waikato we use the low pressure HBOT because research shows it works more consistently and is 100 percent safe. I am claustrophobic so how will I get on in the chamber? The chamber has transparent viewing sections so you can see out. Also it is white and roomy inside, and becomes increasingly larger as the pressure rises. The technician will talk you through the process and will only zip you in if you are completely comfortable. I have put several claustrophobic people in the chamber and all of them have felt remarkably comfortable – and indeed have slept through parts of their treatment. What can I do while I am inside the chamber? People read, listen to music, play or speak on their cell phones, meditate, rest or sleep. The choice is yours. What can I do if my ears react to the change of pressure? If you feel your ears react to the pressure,

BY sarah milne Sarah Milne is an accomplished sportswoman, an adventurer, and a relationship counsellor who enjoys continually educating and expanding her mind. Last year Sarah was introduced to a Hyperbaric Oxygen Chamber and was so impressed that she decided to launch Health Dynamics, Waikato’s first Hyperbaric Oxygen Therapy Clinic.

fitness journal MAY 2016

When it comes to sports bras, not all are created equal. And for the bigger busted woman, finding a comfortable, supportive bra to ‘tame the bounce” is something of a Holy Grail quest. So our Fitness Journal team decide to tackle the problem and set out to find our favourite sports bras. We put the bras through a rigorous range of activities from running and squash to yoga and weight-lifting. Our ‘test drivers’ range in size from a C to a G cup and tried out the sports bras in a variety of conditions. We’ve chosen our favourites, which we whole-heartedly recommend.

Tame the Bounce Shock Absorber Active Shaped Support Size tested: 12C Test conditions: 5 km run and various ‘mum’ activities playing with three energetic children What it promised: Active shaped support for attractive and feminine enhanced shape, combined with maximum support; fixed, breathable padded cups for flattering shape enhancement; adjustable straps for customised fit; fully back opening for easy on and off What it delivered: Definitely easy on/ off, very comfortable and no chaffing which was a bonus. Even though it was a support level1, I felt very secure within the bra with very little bounce Previous sports bra problems: I always tend to suffer chaffing issues and sometimes wear two bras to get the support I need. That’s never a comfortable solution. Likes: Support, comfort, shape and colours Dislikes: None One sentence sum up: Easy peasy. Easy to put on, very supportive and comfortable Shockabsorber.co.nz

Ta Ta Tamer III by Lululemon

Champion All-Out Support Wireless

Triumph Triaction Performance

Size tested: 14D

Size tested: 18E

Size tested: 20E

Test conditions: Wore it all day in my active job, practised a low impact sport with it and then went for a run.

Test conditions: Running, skipping and cycling

How you tested it: Walking, jogging, gym workout

What it promised: The support of two bras with the comfort of one. Double layer cups for double support, moisture wicking technology, adjustable wide cushioned straps, mesh panels for ventilation, straps convert to criss-cross, max support.

What it promised: Reduced bounce, moisture management, padded shoulder straps for comfort, adjustable to crossover straps, strong double layered back panel

What it promised: Lift and high support, sweat-wicking, mesh panel to keep bounce at bay, crossable adjustable straps What it delivered: Shoulder straps seemed to be in just the right angle and place so they didn’t dig in. During my run felt supportive without being constricting; I mean, there will always be bounce when you run right, but it didn’t feel like I was going end up with gravity winning over the support of the bra. Halfway through my run a thunderstorm broke out and I got soaked and I expected chafing and discomfort but it never happened. Previous sports bra problems: Chafing, narrow shoulder straps, too many hooks and clasps that bite in. Likes: colour, comfort, support, no visible lines through shirt Dislikes: None. One sentence sum up: Super comfy to wear all day, supportive and no obvious bra lines through my shirt, looks really stylish for a D cup bra. Lululemon.co.nz

fitness journal MAY 2016

What it delivered: I’ll admit to being sceptical about this one, as I’ve found that wire is a crucial component for the demands of large breasts. Amazingly this was one of the most supportive bras I have ever worn. Everything was firmly supported and extremely stable. I had worried about it feeling too bulky when I first saw it, but it was fantastic to wear. No unecessary movement and really comfy.

What it delivered: Comfort. Having big boobs is most usually a discomfort, particularly when it comes to playing any sport or activity. They wiggle, jiggle, bounce and try to escape their restraints. Loved this bra; it held them firmly in place without feeling like I was encased in a steel trap. At long last, a well fitting, super supportive and comfortable solution. Previous sports bra problems: Underwire digging in, narrow agonising shoulder straps, boobs bursting out over the top of lower cut sports bras.

Likes: Breathed really well, breasts felt super supported and this is the only wireless bra I have ever tried which offered enough support.

Likes: Everything about it. Extra high at the front so no cleavage fighting its way out, super comfy back and shoulder straps and cool colours.

Dislikes: Honestly nothing about it niggled – I tried to find something!

Dislikes: Nothing. Nada. Zip.

One sentence sum up: Twice the power, twice the support. Great to take a break from underwire.

One sentence sum up: Please sir, can I have some more. Ruun.co.nz

Sportsbra.co.nz

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Shock Absorber Ultimate Run

Enell Sport High impact bra

Elomi Energise

Size tested: 16E Test conditions: Walking and playing golf

Size tested: Size 3 (normally a 16G)

How you tested it: Walking, squash, frisbee throwing, social touch rugby

What it promised: Designed for less bounce and ultimate friction-free comfort. Infinity-8 support system counteracts the breasts’ figure-ofeight movement during running. Soft, seamless inner reduces rubbing or chafing. Non-slip, wide padded adjustable straps. Full back opening for easy on and off. Moisture-wicking, breathable fabric. What it delivered: It was like an instant posture fix. My shoulders seemed to pull back and feel supported, making my posture so much better. It also separated my larger breasts in a more comfortable and contoured way and gave me so much more support than my previous sports bras. Felt secure and well supported. Previous sports bra problems: Not firm enough and made me feel like my breasts were flattened and not properly supported. Likes: Just about everything. It was so nice and supportive to wear and looked good too. I particularly liked the design and colour. Dislikes: The upper fastening at the back rubbed a bit, actually it was more that I was aware of it as it didn’t physically rub. Maybe it's because I have never worn that style of back fastening before. One sentence sum up: Loved it and would definitely buy that model in the future. Avokado.co.nz Ruun.co.nz

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Test conditions: Gym workouts, netball, squash, tennis and soccer. What it promised: Reduced bounce and great support. Also shoulder comfort, movement control, secure closure (front hook and eye closures), comfort control, moisture management performance fabric. What it delivered: It’s not right to love a bra as much as I love this one. Any woman who is active and has large breasts knows that they simply knock the breath out of you when you try and bounce around anywhere. Previously I’ve worn two bras with a tight over wrap (like a boob tube) to try and stop their wayward bounce. But this bra sure does strap them down good! Woohoo Previous sports bra problems: I do have a little damage in the ‘boobious maximus’ from wearing so much underwire; a smallish dent from underwire smooshing. Likes: super good support, comes in some good colours Dislikes: It isn’t the prettiest item but who cares? It’s definitely better than running around holding my boobs in an effort to keep them still. One sentence sum up: Get your breath back with well supported bosoms. Sportsbra.co.nz

Size tested: 18 E

What it promised: Minimise bounce, amazing support, four-part cups with side support panels., encapsulated cups for bust separation, shaping and superior support, underwires do not extend to centre front for non-poke wear, side support panels help prevent side spill and bring breasts to front, microfiber knit wicks moisture away, sliding coated metal J hook converts bra to an “X” back. What it delivered: Mega support. Rather than squeezing and squashing down the boobs, this bra support was almost indecent in that it felt like someone was holding and supporting each breast. Love how it lifts and supports each breast individually rather than squeezing them both into one giant boob (speaking from previous experience with other bras) Previous sports bra problems: Massively uncomfortable. Often sports bras for bigger breasts create one giant boob at the front which is neither natural or comfy to exercise with. Likes: Best feeling of support ever, of any bra (have worn two bras previously to try and tame them) and gives a lovely shape. Also praise for the hot pomegranate colour with black trim. Often larger sized bras have two options; black or white.

Freya Active Intense Size tested: 14E Test conditions: Running and netball What it promised: High impact support and full coverage, adjustable to race back styling, odour management fabric, microfibre fabric inner wicks away moisture, shapes and supports without compression, puncture resistant wire casing What it delivered: Definitely high impact support. As a defence netball player involving running, sudden stopping, jumping and lots of directional movement, this bra fully controlled and reduced bounce comfortably. The cushioned straps were fabulous in reducing dig in and slipping. Previous sports bra problems: Compression resulting in back bulge and straps that dig in Likes: Maximum support, breathable quick drying fabric, great supportive shape Dislikes: Nothing to dislike about this bra it’s a keeper. One sentence sum up: Highly recommend this bra for those women that require extra support and coverage especially if participating in high intensity activity. Ruun.co.nz Avokado.co.nz

Dislikes: That I didn’t discover this brand years ago One sentence sum up: An uplifting experience Ruun.co.nz Avokado.co.nz

fitness journal MAY 2016

Get ready for netball season

Balance – One arm - overhead Movement: Balance on one leg. Raise one arm slowly overhead then lower back to start position. Avoid shrugging or arching your back. Alternate arms but keep standing leg the same whilst you work through set.

T – balance Start position: Stand feet hip width apart with your arms hanging comfortably by your side. Movement: With a slight knee bend in your standing leg, hinge at the hip to move forward into as close a ‘T’ shape as you can. Aim to keep a neutral spine (try not to round shoulders). Hips should stay square to the ground. Hands directly below shoulders with palms facing in. Look down.

Netball season is just underway and we have already started seeing ankle sprains in clinic. Ankles and knees are the most common netball injuries we attend to, followed by calf strains, hamstring tears and back injuries.

esearch tells us that a solid warmup will reduce a team’s injury occurrences by up to 50 percent. ACC has used the world’s best injury prevention research to develop a New Zealand specific routine that all teams should be using. In this column, I will outline the programme and its components; but most importantly you can visit the ACC website to view videos and download a manual on how to incorporate this warm-up into your team. The final tip I want to share with you this month is a great balance exercise I use for all my ankle and knee injuries to return them to sport a little quicker. If you have weak ankles this is a great exercise for you. You can go directly to the Sports Smart site on ACC (www.accsportsmart.co.nz/ warmup/ ). On this page you will find video of each exercise, plus some great resources on how to use it and when. Basically the full warm-up takes 20 minutes and should be done before each training. On game day you only perform the running exercises and this takes about 10 minutes. There are three parts to the warm-up; running, strength and balance, and running agility. Each exercise is designed to build upon the other so follow the programme in order. Each run is roughly 30 metres. You will need six pairs of cones as well. For detailed instructions download and print the Acc SportSmart guide for your warm-up. (www.bit.ly/1TcLxt7)

Section 1: Running – Straight ahead running/jogging down and back quicker back – Hip out, jog to first cone, stop lift knee and rotate hip out, repeat other knee at next cone. – Hip in, jog to first cone, stop lift knee to the side and rotate knee forward, repeat at next cone. – Circling partner, this is a great shuffling exercise and good practice at not running into the other player – Shoulder contact, this is good fun just make sure you don’t smash the other player! – Quick forwards and backwards, sprint to second cone then run backwards to first repeat to third then back to second.

Section 3: Agility – Across the pitch at 80 percent effort Bounding 6-8 high steps each direction Plant and cut, take 4-5 steps at 90 percent speed and cut quickly to right repeat to left do this length of court and jog back. If you have ever sprained your ankle or twisted your knee or know that you need to work specifically on your balance, this little two minute exercise will really help. To make it harder, do it barefoot on grass and for the ultimate challenge do it barefoot on the beach with water taking the sand away from your foot. For a step-by-step guide you can follow along on our YouTube page at these links: www.bit.ly/1Sr0mvL www.bit.ly/1pDEwcW

Once you have mastered the ‘T – Balance’ try the following: T – balance – arm movements Two arms overhead. One arm overhead. Two arms side. One arm side.

Balance – Two arms – side Movement: Balance on one leg. Raise both arms in front of your chest to shoulder height. Open your arms out to the side keeping them at shoulder height. Allow your shoulder blades to move into the centre of your back. Avoid shrugging or arching your back.

BALANCE EXERCISE DESCRIPTIONS All movements: – Should be slow and controlled. (Count to 10 as you perform each movement) – Start with a small range of movement and increase as your balance allows you. – Repeat each movement at least three times. For balance exercises 1–4: – Start position: Stand feet hip width apart with your arms hanging comfortably by your side. – Aim to keep your hip, knee and ankle aligned and the raised knee at a 90 degree position. – Look straight ahead. – Repeat on left and ride side for each movement.

Balance – Two arms - overhead Movement: Balance on one leg. Raise both arms slowly overhead then lower back to start position. Avoid shrugging or arching your back.

Balance – One arm – side Movement: Balance on one leg. Raise both arms in front to shoulder height. Keeping one arm still while opening the other out to the side and keeping both at shoulder height. Allow the shoulder blade on your moving arm to move into the centre of your back. Avoid shrugging or arching your back. Alternate arms but keep standing leg the same whilst you work through set.

Section 2: Strength, plyometrics and balance – Plank or bench holds, hold for 30 seconds make sure and keep the back flat. – Sideways plank or bench, hold for 30 seconds keep a straight line from ankle, knee to shoulder. – Hamstrings, this is the best exercise ever to prevent hamstring strain. Start 3-5 reps and build to 15 reps. – Single leg stance throwing the ball to your partner for 30 seconds without touching down. – Squats to lunge to single leg squat, great progression to building good leg strength. – Vertical jumps to lateral jumps to box jumps, 30 sec each and progressively get higher.

fitness journal MAY 2016

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

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Netball tips from Maria Tutaia Netball is one of New Zealand’s most prominent women’s sports, with more than 138,000 registered netball players in New Zealand. And Maria Tutaia is one of its leading stars.

aving debuted for the Silver Ferns at only 18 years of age, by then Maria had already won the World Youth Cup in Miami in 2005. Now with two Commonwealth Games Gold Medals as part of her impressive list of achievements, Maria continues to be one of netball’s biggest stars. At the 2015 World Cup in Sydney, Maria played her 100th game for the Silver Ferns, becoming just the fourth New Zealander to play 100 tests. Known for her graceful technique and impressive long-range shooting ability, Maria is always cool under pressure and has worked hard to follow her dream. “My dream was always to be a Silver Fern,” she says. “I remember when I was seven or eight years old watching New Zealand play Australia and my nose was literally a few inches from the television. I turned around to mum and dad and told them I

wanted to be a Silver Fern.” Maria’s latest achievement is The Beginner’s Guide to Netball. This informative and inspirational book shares Maria’s journey to becoming an international netball superstar, as well as featuring the basic skills every netballer should be familiar with, no matter what their position. Discover the origins of netball, how the game works, what gear you’ll need and of course the rules, positions and key skills – and how to stay on top of your game. Interested in fostering and encouraging the next generation of netballers, Maria also shares how to troubleshoot when things don’t go to plan and the best drills to test your new skills. Instructional and highly illustrated, this is a beginner’s book of netball for all ages and skill levels but it is targeted at younger players (8-14), beginner netballers or those who want to advance their game and learn more about the sport.

What makes a great leader?

% Lead from the front. First and foremost,

Õ Lead from do theyour front. First and job on court andforemost, show do your job on court andtheshow team your team way. Ifyour you play withthe way. If you playconfidence with confidence and courage and courage your team will your team will feed offthat. that. feed off % It’s about setting a good example for

Õ It’s about setting a good example for your your team off the court as well. Put in team off the court as well. Put in maximum maximum effort at training, don’t cut effort at training, don’t cut any corners with any corners with your preparation and your preparation and be DILIGENT with your be DILIGENT with your recovery. recovery.

% A captain needs good communication and strong people skills so that your Õ A captain needs good communication teammates like they canteamcome to and strong people skills feel so that your and discuss anything. mates feel like you they can come to you and % You need to be able to stand up and say discuss anything.

doesn’t all have to rest with on your Õ It Surround yourself good people. It shoulders. A lot oftoteams doesn’t all have restwill onhave youra shoulders. leadership group upaofleadership a number group A lot of teams willmade have of senior players who contribute to the made up of a number of senior players who decision-making on and off the both on contribute to theboth decision-making court. and off the court.

129

Mental Mensta s and klillan d skillsatio r ion n eparaat pprrep

WIN WIN WIN Give your netball future a boost with Maria Tutaia’s The Beginner's Guide To Netball and enter to win one of three copies of this book. Available from Random House NZ ($35), we have three copies to give to three lucky Fitness Journal readers.

I am a big believer in training your brain as

your body. For me, VISUALISATION is I well am aasbig believer in training your I am a big believer in training your a key part of my preparation for any game – brain as well yourForbody. brain as well as yourasbody. me, For me, whether it be ais regular season game with the VISUALISATION a key part of my VISUALISATION is afinal. key part of mybeing Mystics, or a World Cup It’s about preparation for any game – whether it be a preparation for anyfor game whether it be a mentally what–might regular seasonprepared game with the Mystics, or a happen outCup on final. court, how I will respond in those regular season game with the Mystics, or a World It’sand about being mentally situations. prepared for what might happen out on World Cup final. It’s about being mentally spend lotrespond of timeinvisualising the court,Iand how a I will those prepared might happen techniquefor of what my shot, picturing theout arc on of situations. my shot being a perfect ‘upside-down J’, the court, how will respond I spend and a lot of timeI visualising the in those bouncing my picturing feet, and flick as the technique of myofshot, thethe arcwrist of situations. I imagine myself myfollow-through. shot being a perfect ‘upside-down J’, shooting the I spend a lot of time visualising the the the touch theperfect bouncingshot of mywhere feet, and theball wristdoesn’t flick technique of my shot, picturing the arcwill of rim – I even think about the sound that as the follow-through. I imagine myself make. shooting theSwish. perfect where the ball my shot being shot a perfect ‘upside-down J’, I also theabout lines that I’ll doesn’t touchlike the to rimvisualise I even think the bouncing of–my feet, and the wrist flick running, I’m playing against and thebe sound that willwho make. Swish. as the follow-through. I imagine what I might do inthe different It’s I also like to visualise lines thatscenarios. I’ll myself good towho be in youragainst headwhere that ‘right, if this beshooting running, I’mperfect playing and theset shot the ball happens what I might doon in court, differentthis scenarios. It’sI do’. I know doesn’t touch the rim –isIwhat even think about a lot ofset other players like‘right, to visualise their good to be in your head that if the soundon that will make. passing, how they defend this happens court, thiswill is what I Swish. do’.the shot, how I also totovisualise lines thatplayer I’ll they are going lose their I know a lotlike of other players likethe toopposition visualise their passing, how they will on court. If they’re on the bench, they might be running, who I’m playing against and defend shot, how theywhat are going like the to think about theytomight do if they what I might do in different scenarios. It’s are brought on in a game and how they can good set in your head that ‘right, if maketoanbeimpact. 130 it’s important make sure Iyou thisI think happens on court,tothis is what do’.are visualising positive things and outcomes. You I know a lot of other players like to want to make yourself feel confident about visualise their passing, they on willthe the challenges ahead byhow focusing aspectsthe of your you can control. defend shot,performance how they are going to

To enter, email your name and address, with Beginners Guide to Netball in the subject line, to win@fitnessjournal. co.nz or enter at fitnessjournal.co.nz Entries close May 23.

Extracted from The Beginner’s Guide to Netball by Maria Tutaia, published by Random House NZ, RRP $35. Photography by Michael Bradley

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something when needed, even though

Õ some Youpeople needmight to benot able wanttotostand hear up and say something when even it. You’ve got to beneeded, able to have thosethough some people might not want to hear it. You’ve got uncomfortable conversations that will to be to the have conhelpable you get bestthose out of uncomfortable the team. versations that willtohelp yourespect get the best out But the team need trust and of the team. But itthe team from needa to trust and you so they know is coming respect so they know it is coming from a place ofyou wanting the best for everyone. place of wanting for everyone. % Surround yourself the with best good people.

If you visualise bad things, bad things are going to happen on the court. Before your next game, try to set some 130 time aside to think about how you would like to play, and the things you really want to nail out on court and see if it helps. Everyone has their different ways of preparing but I think there is a lot to be said for the power of positive thinking.

fitness journal MAY 2016

Are you ready for game day? Bring your A game to your next competition day by keeping a few simple things in mind as you enter this netball season.

hink about the 5 Ps – Prior Planning Prevents Poor Performance. Preparing early is going to ensure you are both physically and mentally ready for game time. Depending on what level of netball you are playing at, you should be working on your aerobic fitness, game skills and an all over body strengthening programme. Ankle and knee injuries are the most common in netball, so ensure that you are targeting these areas by doing strength training before the season begins. If you are unsure about how to strengthen these areas, see an exercise professional. The month of May brings us into the netball season and so preparation is now focused on being game-ready, injury free and in our best state of mind to focus on the game. Reduce the risk of injury this season by warming up thoroughly (10 – 15 minutes) and perform dynamic stretches before each training session and game. If you have any areas of weakness visit a physiotherapist who will provide you with advice and how to correct any muscle im-

balances. Also, ensure that you are landing, stopping and starting safely on court. If you are unsure about this, ask your coach to watch you and give you advice on how to improve your techniques. After each game, have a warm-down routine you can follow which includes active recovery, re-fuelling and static stretching.

Think about the 5 Ps – Prior Planning Prevents Poor Performance. Diet and hydration are essential and are some of the easiest ways to be prepared on game day. By eating properly and staying hydrated you will get the most out of yourself when performing on court. Sip water throughout your warm-up and cool-down to stay hydrated and ensure you have eaten appropriately before the game to avoid fatigue. Visit a dietician for advice on the most suitable game-day diet for you.

Finally, ensure you are sleeping enough. Sleep is vital for concentration, reaction time, moving efficiently, avoiding injury and recovery from training and games. Aim for the magic 8 – 10 hours a night and try to have a regular sleep/wake routine throughout the week.

BY Kristina Driller A specialist in exercise rehabilitation and chronic disease management, Kristina Driller 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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Inhale. Exhale. Repeat. Want to improve your performance? Get in tune with your breath.

Yoga for athletes

reathing. That vital automatic, continuous, involuntary action that each of us is doing all of the time. Most of the time though, we barely give our breath a second thought. However, tuning in to your breath, and training it to be stronger and more efficient can positively impact many areas of your life, including your sports performance. Studies have shown that a strong and more efficient breath can lead to significant improvements in athletic performance. In one study, by Dr Mitch Lomax and the Department of Sport and Exercise Science at the University of Portsmouth, runners who performed inspiratory (inhalation) muscle warm-ups just before running, combined with training for their inspiratory muscles, improved their performance times by 15 percent over six weeks. If this sounds like good news to you, then the even better news is that improving your breathing is simple, and can

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be very low tech – even ‘no tech’. It’s just a matter of learning how, and practising. The basic theory behind efficient breathing is fairly straightforward. Training your respiratory muscles to become stronger, and using more of your lungs’ capacity helps deliver more oxygen to your tissues while using less energy. Conversely, weak or shallow breathing can promote early fatigue in athletes, and can impact your power output, efficiency of movement and other factors. Given the body of knowledge about breath efficiency, and the potential to realise measurable improvements in performance, remaining oblivious to how you work with your breath is a missed opportunity. In my experience working with athletes I have come across a range of levels of breath awareness and efficiency. At the top end, elite track sprint cyclists report that they know exactly when they take a breath in as they prepare to race, how deeply they breathe, when they breathe out, and how they coordinate their breath with their pedal strokes to achieve maximum power. On the other hand, one young dedicated swimmer admitted she wasn’t at all aware of how she exhaled as she swam, or how her breath coordinated with her effort and power through the strokes.

How about you? Whereabouts along such a continuum would you be? Is there room for you to improve and reap the benefits?

Yoga is an ideal place to cultivate your breath, as it is one of the few physical disciplines that really places utmost priority on breath awareness and control

‘Smart breathing’ for performance is not exclusive to the realm of elite athletes. Anyone can do it. Developing your breathing skills can be pretty straightforward. Looking online can uncover many very useful and sports-specific training resources for improving your breath efficiency. Or, you could try yoga as well. Yoga is an ideal place to cultivate your breath, as it is one of the few physical disciplines that really places utmost priority on breath awareness and control. In fact, at its core, yoga can actually be considered a breathing exercise. Yoga and breathing for athletes There are two general ways that working with the breath in yoga can help athletes. Firstly, on the physical level, yoga encourages you to breathe more efficiently, using the whole of your lungs. Yoga poses that stretching and opening the chest area will help too. Deep, diaphragmatic breathing is becoming a lost skill these days, and yoga brings us back to it. By consciously deepening your breath, directing and controlling it, you can strengthen your respiratory muscles and lung capacity. This will help improve the oxygen delivery throughout your body when its demands increase during exercise. Deep breathing also has positive impacts on the nervous system, encouraging relaxation, and improved function and regulation of

many of the body’s vital systems. The other important benefits of yoga breathing exercises for athletes relate to awareness, control and focus. Yoga practice requires a constant awareness of your breath. An ‘advanced’ yoga practice, in my terms at least, does not involve bending your body into contortionist poses. Rather, it is when the practitioner can move through a practice with complete awareness of each breath in and each breath out, and of the connection between the breath, the mind and each pose and transition. By keeping your focus trained on each and every breath, you are learning to ‘be’ in the present moment, developing your mind-body awareness and a sense of equanimity that you can maintain under pressure. Yoga breathing becomes an exercise in focus, control, concentration and efficiency. These are all important skills that help ‘good’ athletes develop into ‘great’ ones.

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

fitness journal MAY 2016

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Women’s Rugby 7s Firefighter Fitness Maximum effort ahead for members of the Hamilton Volunteer Fire Brigade, who recently participated at the Stadium Stomp (Auckland). The crew each conquered an impressive 5000 stairs at Eden Park, with fundraising from the event going to support St John. It was considered a ‘training run’ for the upcoming Firefighter Skytower Stairclimb this month. The Firefighter Skytower Stairclimb is completed fully kitted out in firefighter gear which has a weight of 25kg. Hamilton team member Ingo Junge is planning to compete in this event for the fifth time, raising funds for leukaemia and blood cancer NZ. Approximately 850 firefighters from around New Zealand as well as from Australia, USA, Germany and other parts of the world traditionally participate in the Skytower climb, over 51 Floors with 1103 steps. “We usually train after 7pm, depending on our work shifts,” he says. “We’ve got access to the tall building where the City Mall is, with 18 floors and 332 steps. We do four rounds in our gear and sometimes a few more for ‘cooling down’. “The Hakarimatas are a brilliant outdoor alternative; a beautiful spot for training with a lovely lookout at the top. Doing a stair climb in nature is way more fun than doing it in a concrete staircase.”

The National Tertiary Women’s Rugby 7s Championships were held on-campus at the University of Waikato last month. After four games, the Waikato Women’s Team finished second overall with four girls being selected into the official tournament team.

out and about

Aon Maadi Cup Spectacular action from secondary school rowers from around New Zealand at the highly competitive Aon Maadi Cup, where Waikato rowers were frequent visitors to the winner’s podium.

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3x3 Basketball The National Tertiary 3x3 Basketball Championships were held in the UniRec Sports Hall recently. Three Waikato University teams went up against teams from Auckland University, Massey University and AUT, all gunning for the chance to qualify for the FISU World University 3x3 Basketball Championships in China at the end of the year. After a closely contested final the Waikato Men’s A finished in second place, with the Men’s B team finishing in fourth and the Waikato Women’s finishing third in the women’s competition.

NZ Under 23 team announced Congratulations to the squad of 33 athletes named in the Under-23 New Zealand Rowing Team to take part in the 2016 World Rowing Under-23 Championships being held in Rotterdam, Netherlands from 21 - 28 September. The World Rowing Under-23 Championships will be held in a combined regatta with the Junior and Senior World Rowing Championships and provide young athletes with the unique experience of competing in a large world championship regatta. Rowing New Zealand will send a total of eight crews made up of an under-23 women’s single scull, women’s lightweight double scull, women’s quadruple scull, men’s quadruple scull, men’s coxed four, men’s coxless four, lightweight men’s quad and women’s eight to Rotterdam. Te Awamutu sculler, Luka

Ellery will compete in the women’s single scull; the last time New Zealand fielded a women’s single scull in the Under-23 World Rowing Championships was in 2007.

Cheers to our champs

Under-23 representation is considered an important part of the Rowing New Zealand high performance pathway. Many of New Zealand’s top rowers began their careers at the junior and Under-23 level and have gone on to be successful elite athletes competing at the World Rowing Championships and Olympic Games.

Georgia Allen

Futsal

The Under-23 crews depart for Rotterdam on 12 August for pre competition training before the World Senior, Under-23 and Junior Rowing Championships in Rotterdam.

* Photos by Juliette Drysdale/Rowing New Zealand

Hannah Osborne

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Luka Ellery

Tom Jenkins

The National University Futsal Championships were held in Palmerston North last month.With the tournament serving as a pathway to the World University Championships in Brazil, the University of Waikato sent a strong team of 12 to compete in the tournament. Waikato finished in second place after narrowly losing 4-3 against Victoria in the final and Waikato player Mahmood Alfarraji walked away with the Golden Boot Award for the tournament’s top goal scorer.

Martin O'Leary

Explore Waikato: Te Aroha As part two in our series of exploring our own Waikato back yard, we take a closer look at the gem which is Te Aroha.

ot only is the historic spa town famous for its natural hot soda water springs and rich gold mining history, it is also now becoming well known for its stunning cycling and walking trails, including the popular Hauraki Rail Trail. With a variety of accommodation and dining options, Te Aroha is the perfect place for an active day trip, weekend away, or to treat mum this Mother’s Day. Just 50 minutes north east of Hamilton, Te Aroha is nestled at the foot of its mountain namesake, Te Aroha, which means “the love” in Maori.

HIGHLIGHTS Te Aroha is a great base from which to explore the Hauraki Rail Trail, a NZ ‘Great Ride’ that offers a varied and relaxed scenic ride perfect for families, groups and people of all ages. Gentler tracks can be found around the mountain’s base along with cycling tracks with challenging ascents and exhilarating downhills for more daring riders. After a big day of cycling and hiking, you can soak in the silky thermal waters at Te Aroha Mineral Spas in the Te Aroha Domain. The mineral springs flow from beneath Mount Te Aroha and have been enjoyed by locals and visitors alike for more than 100 years and the hot pools, baths and spas remain among the most popular things to do in Te Aroha today. It is also home to the world’s only hot soda water geyser, Mokena Geyser Te Aroha is also home to several popular walking trails including Mount Te Aroha. The mountain summit is accessible by a twoand-a-half-hour hike from the town centre, providing stunning views across the Waika-

to plains. Mt Ruapehu and the Bay of Plenty Coast can both be seen from the summit. Shorter walks around the base of the mountain are also available, along with the popular Waioronogmai Valley which boasts gold mining relics along its varied tracks and trails.

HAURAKI RAIL TRAIL LENGTHS Shortest – Mt Te Aroha lower cycling track, 10km, Grade 3 (Intermediate) Longest – Hauraki Rail Trail, Thames to Paeroa, 33km, Grade 1 Hauraki Rail Trail, Waikino to Waihi, 11km, Grade 1 Hauraki Rail Trail, Paeroa to Waikino, 14km, Grade 1 Hauraki Rail Trail, Paeroa to Te Aroha, 21km, Grade 1

QUICK FACTS – Hauraki Rail Trail follows two historic rail lines – one from Thames to Paeroa and the other from Waikino Station to Te Aroha – Hauraki Rail Trail is Graded 1 by New Zealand Cycle Trails. This means the surface is either firm gravel or sealed (e.g concrete or asphalt) and is wide enough for two people to cycle side-by-side for most of the way. Onroad trails generally follow quiet roads with little traffic. Grade 1 trails are suitable for novice cyclists, families and others seeking a very easy cycling experience, with any bike being suitable including touring bikes, single speeds and children’s bikes. – The ride can be accessed from various points along the trail and is well sign posted

– Guided tours of the trail are available and bike hire, shuttle service and accommodation booking can be arranged. Accommodation ranges from backpackers and B&Bs to

lodges, motels and hotels including the nearby Te Aroha Landing www.talanding.co.nz that offers a range of packages for visitors. – Hauraki Rail Trail is one of New Zealand’s 23 ‘Great Rides’. There are three ‘Great Rides’ located in the Hamilton and Waikato region with the other two being the Waikato River Trails and The Timber Trail.

good to know If riding the Karangahake Gorge section, it is recommended wearing/taking a torch through the 1km Railway Tunnel. Best to time ride the trails is spring-autumn, or if riding in winter go when rain is not forecast For more information on the Hauraki Rail Trail visit www.haurakirailtrail.co.nz or for more information about the other various tracks and trails available in the Hamilton and Waikato region visit www.hamiltonwaikato.com

fitness journal MAY 2016

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fitness journal MAY 2016

Training tips for young swimmers

When it comes to swimming, there’s no denying the time and effort the sport requires.

bby Armstrong spends a serious proportion of her day in the water, swimming up to 100km a week. The experienced competitive swimmer also works part-time helping young swimmers hone their techniques and work on strengths and conditioning exercises to help with injury prevention. While time in the water and technique training is a key focus, Abby is a huge advocate of dryland training. “Other than the obvious mechanical benefits, the social aspect of dryland training is another element which contributes to the greater picture of being a swimmer. “It’s time for the kids to get into the right frame of mind before hopping into the pool, but also time where they can catch up with their friends, socialise and have a bit of fun. “Swimming is an intense and somewhat individual sport, so the social side of it is really important.” In her third year of a Sport and Exercise Science Degree at Wintec, Abby thrives on the role which utilises her passion for strength and conditioning and love of swimming. What is your role? A couple of Wintec students and I deliver a dryland strength and conditioning programme to several swimming clubs around Waikato. The programme has been specifically developed by Swimming Waikato and Wintec to improve movement proficiency and injury prevention in younger swimmers. What is your swimming background? I was a competitive age group swimmer when I was younger. Three years ago I started swimming again and found a love of the open water. For the past two years I have been a series age group winner at the NZ Ocean Swim Series. I have competed in the Taupo Epic 10km swim for the past two years and have been successful. Currently I am training hard to complete the Apolima Strait, a 22.3km swimming race between Upolu and Savaii in Samoa.

Abby Armstrong What do you focus on with your swimmers? Injury prevention is ultimately the main focus. Then activation, muscle balance, strength and strength endurance. Initially the 12 week programme is focused on increasing range of motion, flexibility and mobility through a series of basic orthodox movement patterns. The later stage of the programme is spent developing strength and strength endurance, volume (capacity for muscular effort) is achieved through targeted sets and repetitions. Ultimately, each movement pattern has to be durable enough with bodyweight alone before additional load is permitted. What are the most common problems you see among young swimmers? Muscle imbalances are notorious, often causing injuries in the shoulder and subscapular region because the adductors and internal rotators (pecs, lats) of the arm become over-developed due to the repetitive

nature of swimming. Therefore, the external rotators (rotator cuff muscles) and scapular stabilisers are weakened - as they don’t get used as much. Consequently, muscle imbalances, overuse and/or poor technique results in an anterior capsule laxity, which allows the humeral head to move forward and up, thereby compromising the subacromial space (where the supraspinatus and biceps tendons run through) causing an irritation and/or impingement (swimmer’s shoulder). Hence the reason why improving muscle balance is a major factor within the programme. What can be done to help prevent it? The dryland training programme has been specifically designed to counteract and prevent any imbalances that occur in the water. Correct technique in the pool is also very important to avoid any long-term injuries and promote good shoulder health and longevity. Why is correct technique so important? Primarily to prevent injury. Bad habits and techniques generally stem from poor adaptation to the water. Some of these habits surface even in the most experienced swimmers. Swimming requires much practise, a lot of hours in the water, and countless repetition of aspects of the stroke in order to perfect the skill. What are the most common technique problems? Head position: lifting the head up to breathe allows the lower body to drop, therefore reducing efficiency in the water. Finishing the stroke early: When the hand exits the water before extension, it reduces the length of pull, reducing the distance travelled per stroke. This means it now takes

fitness journal MAY 2016

Five top tips for young swimmers • Initiate the kick from the glute not the knee • Decrease the load on the front deltoid by insuring a deep catch at the front of the stroke • Stretch and roll at least once a day • Practise activation before getting into the water (especially glutei and core) • Try to include some ocean, lake or river swimming into your training schedule. NZ has some of the world’s greatest and cleanest water, get out there and explore it. more strokes to swim the same distance. The kick: allowing the kick to be initiated via the knee, inactivates the larger muscles needed for a strong kick. The kick should be derived essentially by glutei activation as well as the quadriceps and hamstring muscle groups. Swimming flat: In freestyle, hip rotation in relation to shoulder rotation ensures a long stroke, maximising water surface and creating an effective, powerful movement. What is the best advice you have been given? Dream big, be realistic, listen to your body and know when to slow down.

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Making waves internationally Kiwi athlete Danielle McKenzie is making waves internationally. The gutsy 21-year-old is a former World Board and Line Throw Champion and has represented New Zealand twice at the Surf Lifesaving World Champs. And she has already tackled one of her ultimate goals; the Nutri-Grain Ironman and Ironwoman Series.

BY Simone Ackermann

esigned to test the best Surf Ironman athletes in Australasia, the Nutri-Grain Ironman and Ironwoman Series involves varying race formats. Athletes battle each other, and challenging surf conditions, to find the top waterman and woman. For the past two seasons, 21-year-old New Zealander Danielle McKenzie has lined up in this iconic Australian event. The Nutri-Grain Ironman and Ironwoman Series is not for the faint-hearted. So it doesn’t come as a huge surprise to learn that Danielle McKenzie decided to race the final two races of the 2015/2016 Ironwoman series with a sprained ankle. Competing at Sydney’s North Cronulla beach in January, after some gutsy racing and despite being injured, Danielle was able to improve on her ranking and finish the season in 13th place. As challenging as the series is, the road to compete there is equally long and arduous. For Danielle, qualifying for the Ironwoman Series began in 2014 when she competed in the trial as race preparation for the Surf Lifesaving World Championships, set to take place in France later that year. She was successful and headed into the 2014/2015 series as the sole Kiwi representative at the event. “My first year in the Nutri-Grain Series was full of so many new experiences and I was able to find my way as an athlete in Australia. I finished 13th overall,” says Danielle. It also taught her that you never give up, no matter what position you are in during a race; an important lesson in sport where the result can be dramatically changed by one wave. Last September, Danielle again competed in the trial event and qualified for the Ironwoman Series. Fellow Kiwis, Max Beattie and Cory Taylor, were also successful trialists for the 2015/2016 Ironman Series. “My goal for the year’s series is to finish in the top 10 overall. But every race when I put my toe on the start line, my goal is to win,” says Danielle. The Nutri-Grain Ironman and Ironwoman Series involve six races held over three

weekends between November and January at various beaches around Australia. Ironman racing involves four disciplinesheld in various formats and order. These include swim, ski, board and run. It can be any one of four race formats each time the athletes race- loop, m-shape, eliminator or triple sprint. For this reason, Danielle believes it is best not to stress about which you will be racing. Having grown up surrounded by water, Danielle’s family only ever holidayed where water was involved- whether it was on a boat at Lake Taupo, or enjoying Coromandel’s Pauanui beach.

Danielle got into surf lifesaving at the age of seven, when her dad, Duncan McKenzie, took her to the beach. “I fell in love with the ocean and never looked back.” Taking part in surf lifesaving has allowed Danielle to follow in her dad’s footsteps; he also represented New Zealand at the World Championships. A multi-discipline sport, like Surf Ironman, requires a heavy training schedule. Each week Danielle’s training involves: swimming sessions four to five mornings; ski or board sessions each afternoon from Monday to Friday; two iron sessions; two run sessions; and two strength sessions. Danielle is a member of the Mairangi Bay Surf Lifesaving Club, where she serves and trains and each year for a few months she moves to the Gold Coast and trains with the competitive Northcliffe Surf Lifesaving Club. This allows her surf skills to improve as she can train year-round with fellow Nutri-Grain competitors. However, she still rates Mairangi Bay as the best place for ski training. On top of her training commitments,

Water safety tips with Danielle Like Danielle McKenzie, many New Zealanders enjoy the water over the summer months – whether it is surfing at the beach or swimming in local lakes and rivers. Sadly however, as has been evident in recent news coverage, each year a number of Kiwis lose their lives to drowning. Here are Danielle McKenzie’s water safety tips to help keep you safe at the beach this summer: • Always swim between the red and yellow flags. These flags tell you where the safest place to swim on the beach is, and that lifeguards are patrolling the beach. • Ask a lifeguard for advice on where to swim and what dangers there might be. • Swim with a friend; it is more fun if you get into trouble raise your hand and ask your friend to alert the lifeguard. For more information on water safety go to www.watersafety.org.nz

Danielle studies Exercise Science and Sports Management full-time. Despite being just 21, Danielle already has some notable achievements, having twice medaled at Triathlon’s Age Group World Championships. Danielle’s impressive resume continues in surf lifesaving. She is part of the New Zealand Surf Lifesaving team, the Blackfins, who are current back-to-National Team World Champions. At the 2014 event held in France, Danielle took out the board race and was second in the Ironwoman. One of her fondest memories is winning the Under 16 National ski title. “The reason I remember this the most is that it was my first year racing at the senior

nations, and I had hardly paddled the ski in waves. The surf was huge and I was pretty scared,” she says. “I remember sneaking out just before a huge set swamped the rest of the field. I was able to pick a small wave and slew sideways a few times before finally crossing the line still miles in front.” One of the reasons Danielle enjoys competing in surf lifesaving is because, “surf is a sport that is unpredictable, which means that everyone has a shot at winning.” While this is true to some extent, those who prevail in the sport are the ones who have trained and mastered their craft. With her successes so far, Danielle is proving to be one them.

Nutri-Grain Ironman and Ironwoman Series The Nutri-Grain Ironman and Ironwoman Series involve six races held over three weekends in November, December and January. This year the races took place at Queensland’s Coolum Beach, New South Wale’s Newcastle Beach and North Cronulla Beach. There are four disciplines in Ironman racing- swim, surf ski, board and run. The order of the swim, ski and board is not set and changes with each race. The run is used to transition between other disciplines. In the Nutri-Grain Series there are four race formats- M-shape, eliminator or triple sprint. Each time the athletes race it can any one of these formats. The winner of the Nutri-Grain Series is the person with the most points after the six races. The 2015/2016 Ironwoman Series was won by Jordan Mercer, while “The Professor” Shannon Eckstein won the Ironman Series.

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fitness journal MAY 2016

they start to make a positive impact on your pain and injury, due to working against muscle memory and imbalance.

What are its origins? Rehabilitation podiatry has branched off from its origins in chiropody which has been recorded as early as Ancient Egyptian times, with clear bas-carving depicting lower leg professional care found on tombs as old as 2400 BC.

How do you become qualified? In New Zealand, AUT in Auckland is the only podiatry school, but there are many in Australia. The degree structure is three years in NZ and involves a Bachelors programme. AUT has a student clinic and practical application from day one. The course includes diabetes and wound care, dermatology, geriatrics to paediatrics, including anatomy, pathology, physiology, body movement analysis and radiology. A podiatrist can go on to do a Masters or PhD, or specialise in post graduate Diplomas in Rehabilitation and Sports.

Who regulates it? A national podiatry board requires all NZ podiatrists to register, as well as be regulated by the Health and Disabilities Commission. To work as a podiatrist in this country you must have completed the degree with the appropriate qualifications and be approved in compliance recognised by the Board. Some podiatrists are ACC registered.

spotlight on:

Podiatry Each month Fitness Journal puts the spotlight on a health profession or treatment. This month Kate Caetano offers an insight into rehabilitation podiatry. What is podiatry? Rehabilitation podiatry is treatment focused; making sure your whole body is working efficiently. Finding what is preventing proper healing of an injury and identifying other factors are underlying the injury or pain recovery.

How does it work? Rehabilitation podiatry works to give the body more support and insight into underlying factors that are preventing full recovery. We identify body imbalances in muscle tension, joint function and overall force loading during activity, work or leisure. If you’re not healing quickly; injuries are

recurring; pain is not connected to injury or you just aren’t able to improve your speed or endurance, this is when we look more deeply and holistically. Rehabilitation podiatry incorporates gait (walking/running) analysis, pressure pattern analysis and muscle versus joint loading testing with your individual body’s unique way of working within its range, from foot function up to ankles, knees, hips and spine. If a joint or muscle is being overloaded, or loading is faulty or not being used when it should, this causes the structure to strain and breakdown while the body compensates and moves the problem around. Rehabilitation podiatry can also provide

more energy efficiency to reduce fatigue rate. Our main goals are to improve the function of the injured area and to decrease pain, but also make sure it doesn’t re-occur. This is done through strengthening and rehabilitation exercises, proceptive training, gait training, footwear modifications or orthotics.

Who can it help? Anyone who is in pain, is prone to injury or wants to improve their running can be assessed. Usually injury affects the whole body, not just the area that hurts. Once we have found key factors influencing the painful area, we can work with other health professions to make sure the patient has a fast and long-lasting recovery.

Are there any restrictions on people who can have this treatment? No – whether you currently have pain, are worried about injury or are just trying to improve your marathon and triathlon time, we help assess, coach and treat a wide range of lower limb issues. Also for parents unsure of their child’s development or walking, those with chronic conditions such as arthritis, or mobility issues that come with surgery. Prevention is always better than treatment. For a “warrant of fitness” for a sport, event or active job, we can check injury risks and sort them before they cause problems.

What are the most common misconceptions? That podiatrists are focused only on feet. Our scope ranges from spine to feet, as we need to see how the whole body works in order to treat the patient. Especially in rehabilitation podiatry we tend to see how everything works from feet to head, and head to feet.

What are surprising facts about it? Probably how often we find little misalignments or uneven walking/running can prevent injuries healing or make someone more prone to them. Once you find and adjust them, everything seems to fly from there.

What is the average cost per treatment? The average cost is $75 or $45 with ACC. This differs with treatment options and clinic focuses.

What conditions are most common? Each activity, age and gender has common conditions that are also assessed and treated differently. Overall I see a lot of ball of foot pain that feels like a lump or shooting pain, or heel pain that is worst first thing out of bed. Ankle sprains that leave long term pain or instability. As well as knee pain that stops you tramping, going for long walks or playing sport because of the ache and jarring feeling.

Are there any side effects or restrictions? If the treatment plans are too much too quickly for the patient, they can be a little sore. Let the podiatrist know if this happens and they can easily adjust the treatment plan. It can take a couple of sessions before

fitness journal MAY 2016

Kate Caetano Rehabilitation podiatrist at Advance Wellness, Kate was a dedicated sportsperson until her knees started regularly dislocating. After visiting many health professionals and a couple surgeries, she was referred to a sports podiatrist who found out why her knee kept dislocating and fixed it. Kate wanted to offer the same life changing help she had received and studied at AUT for her bachelor and post grad to specialise in rehabilitation. Kate also offers running advice at The Running School (advancewellness.nz)

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Prevention is better than cure An apple a day keeps the doctor away – but is that all we need? We know we need our daily intake of water, at least five serves of fruit and vegetables, wholesome food, exercise and sleep.

hat else does it take to help prevent seasonal coughs and colds? Your lifestyle and digestion have a definite input. A highly stressful lifestyle will weaken your body systems, including the digestive system where your first defence against bugs begins. Stress which affects our body systems can have many inroads. Stress is created not just from workloads, finances and juggling home and family time with work time. It can also be what we breathe in. What we touch or put on our skin. What we eat and drink. An overload of toxins from any or all of the above, together with emotional or physical stress can weaken nerves, adrenals, liver and glands. Weight gain, anxiety and tiredness are just some of the symptoms. This can also weaken your immune system. The ‘daily apple’ needs a few friends to be effective.

A Vitamin C a day Vitamin C is not stored in our bodies and when we are fighting daily bugs from our surroundings, your Vitamin C from daily

food intake may not be enough. Vitamin C comes in chewable or swallow tabs, powder or gel, at different strengths to allow the whole family to take it. Talk to your natural

top tips Sore throat – I recommend slippery elm and throat lozenges or a herbal spray. Tummy bug – I like to recommend homeopathy and probiotics. Sinus infection – herbal nasal spray and sinusitis herbal combination. Ear ache – natural ear drops, ear candle and aromatherapy oils. The correct aromatherapy oil can be used to infuse but also a drop on some cotton wool placed in the ear can be beneficial. As always, use as recommended and talk to your natural health team.

health team to ascertain which is brand/ type is best for your needs. It is a great antioxidant too.

A defence nutrient a day Many herbal combinations on the market are cold and flu fighters meaning that you take them only when you have the ‘bug’. Unless you have a long-term immune condition, asking your immune system to ‘fight’ 24/7 is not the way to strengthen your own immunity. There are foods to support your immune system. High in natural flora are yoghurt and kefir. Eat them daily (do not add sugar). If this is not enough there are great pro and pre biotics to support in a capsule or easy spray which is ideal for the whole family. Homeopathy also has a great preventative support. Try Naturopharm: flu guard, a homeopathic preventative taken once weekly throughout winter. There are also some prevention herbal combinations available. These are best recommended for you personally as they are all a little different – as we are.

Monica van de weerd Monica van de Weerd is a well respected Waikato based beauty therapist and aromatherapist, with an impressive knowledge of natural health and wellbeing. She and husband Frans (a qualified physiotherapist, homoeopath, craniosacral therapist and bowen therapist) are committed to living a naturally healthy lifestyle. www.naturallyhealthy.co.nz

A dental procedure worth travelling for Over the past 13 years Old Villa Dental’s Dr Nettie Eksteen has honed her skills to become a proficient and experienced dental practitioner using Waterlase® technology in NZ for effectively relieving tongue-ties for people of all ages. Families travel from all over New Zealand for treatment of their children at Old Villa Dental in Hamilton and Dr Nettie has successfully treated thousands of cases. By Geoff Taylor

Using Waterlase® technology babies are even able to feed immediately after having the procedure done and healing happens much faster than with any other technique. The Waterlase® makes it possible to comfortably perform soft tissue surgical procedures without the need for scalpels or scissors which causes bleeding, swelling and post-operative pain. In days gone by this used to pose a huge challenge for parents who feared a painful experience for their children. Back in 2003 Dr. Henk Eksteen, Dr Nettie’s father-in-law, pioneered the process for effectively treating tongue-tied and lip-tied infants who have difficulty breastfeeding. He was the first dentist in NZ to use the Waterlase® for Frenectomies and among the first in the world. He enjoys mentoring the new up and coming clinicians and Dr. Nettie has been a star pupil. Today Dr Nettie Eksteen, who in addition to her Bachelors Degree in Dental Surgery, also holds a Bachelor of Science with Honours majoring www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

in Anatomy, contributes a thorough understanding of the anatomy involved and the in-depth training she received in Waterlase® technology overseas, for her success. Having performed thousands of frenectomies over the past 13 years, with her youngest patient a mere three hours old, she uses the Waterlase® because it is gentle and offers the fastest healing rate available for parents who do not want to put their children through the ordeal of general anesthesia or the post-operative discomfort associated with traditional methods. Dr Nettie’s approach is so gentle that some babies even sleep through the entire procedure. To find out more about their wide range of services including orthodontics, dental implants, restoravive dentistry and surgery, contact Old Villa Dental at (07) 856 4116. They are conveniently located on 24 Grey street with plenty of parking, open long hours from 7am–8pm and always available for dental emergencies any time, any day.

At Old Villa Dental, parents travel from all over New Zealand for treatment for their children. fitness journal MAY 2016

Flying high with pedal power

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Raglan freestyle mountain biker, Lewis Jones, grew up on a farm riding motor bikes. However, after flipping through a mountain bike magazine, he was inspired to swap his engine power for pedal A quick visit to a second-hand bike shop and he was kitted out with his first mountain bike; a Mongoose.

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hese days Lewis often sets the pace on the mountain bike trails. Sponsored by Go Fast, Backflips clothing, and Behind the Bars, he most often competes in dirt jump competitions, where a rider is judged on tricks performed, as well as style and fluidity. Lewis also competes in slope-style events. His passion and commitment is evidence that mountain biking is more than just a hobby. “I do plastic welding as a full-time job and save up during the year to travel to places like America and Canada to ride. In the future I want to ride full time. I love learning new tricks and pushing myself,” he says. In March Lewis competed at Crankworkx in Rotorua in the Mons Royal dual speed and style and the deep summer photo challenge. He also rode alongside top riders in the slope style tribute to the great Kelly McGarry.

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“To date, Crankworx has been the coolest place I’ve had the opportunity to compete at,” he says. “You’re riding alongside all the professional riders that you have looked up to for years. It pushes your riding because the level is a lot higher and the courses are built to flow so well.” Lewis is fortunate to have a dad who helps set up jumps for him to practise on, at his home base in Raglan. “Dad has been a great help in setting up some brilliant jumps and having them there means I get to ride every day. The best thing about having jumps at home means that as I have grown up, I’ve been able to change them to suit me.” His passion for the sport extends well beyond his own riding. Lewis is also motivating others in the sports; involved in three sixty coaching, where he coaches young kids who want to improve their skills. Lewis has an exciting trip in the works; competing at the Colorado free ride festival, a slope style competition where riders from all over the world meet to compete. So why does Lewis love the sport? To him “riding means a new challenge every day, I can always push myself to do something better. This sport gives me an outlet to show my personality.”

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A winning partnership Chiefs Rugby and Waikato Uni have teamed up in a way that benefits students and players.

relationship that began in 2013 has brought practical ‘real- world experience’ placements for students studying towards degrees in Sport and Leisure. Not only does this allow students to apply the knowledge they’ve gained in lectures, it also gives them an insight into what it could be like to pursue a career working alongside high-performance athletes. And, it gives them something impressive to put on their CVs. Sport & Leisure Studies senior lecturer Dr Brett Smith is co-ordinator of the Chiefs knowledge and innovation committee and as such, he and his students are heavily involved in many aspects of the Chiefs’ operations. To date this has included work in areas such as the lineout, decision-making, recovery, team culture, strength and conditioning, database development, GPS technology, and game analysis. “Already we’ve had quite a few undergraduate students working proactively in various areas of the Waikato Chiefs high-performance programme. Each year its different because it’s based on the needs of the Chiefs coaching staff. “We had two PhD students start projects with the team this year, and we regularly

have opportunities for undergraduate students completing their three-year degrees. This is partly due to our practicum paper that requires them to complete at least 80 hours’ work in a sport and leisure company. “This year, we’ve had four students, Terrina Chapman, Beccie Atkins, Kelsi Mackay and Ruby Perry involved in sports coding and video analysis. They worked under Chiefs’ head analyst, Regan Hall. Experience in this area has led to further opportunities for all of them. Three now work with the Waikato Rugby Union as part-time analysts and one now works in a similar role with one of our other partners, Cycling New Zealand,” says Dr Smith. “Over summer, we had Joelene Howarth, a scholarship postgraduate psychology student, working in the Chiefs Sport Psychology area. The project examined the notion of ‘Chiefs Mana’. Conway Bradey, who graduated last month, gained some great experience working in the Chiefs gym running the GPS analysis (monitoring player workloads) over the past two pre-seasons alongside head strength & conditioning coach Phil Healey.”

incredible to see the amount of training and dedication these athletes put in. My experience has shown me the importance of analysis in high-performance sport, and it’s given me the inspiration to strive for my goal to pursue postgraduate study.” Beccie Atkins “I loved the experience working with the Chiefs. I’ve been around rugby my whole life, with my dad involved in coaching and my brother as a player. One of the best things

was going behind the scenes, the preparation and emotions surrounding ‘game day’ and the amount of fun they get to have during training. The experience has encouraged me to pursue my dream of working among elite athletes, potentially with statistics and GPS analysis.” Kelsi Mackay “The experience was unreal. Besides gaining great contacts and valuable skills, I was always happy and excited to turn up to work.

What the students say about their Chiefs’ experience Terrina Chapman “The internship experience was amazing. It’s a rare opportunity to get a ‘sneak-peek’ into the reality of high performance sport. It’s

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To have this experience while still studying was something most students would only dream of. It really helped cement everything I had learned in class and I was able to create links that can only be made through experience. The fact I was able to do it with one of the best rugby sides in New Zealand was just a bonus! My dream is to pursue postgraduate study and work in high-performance sport as a Movement Analyst. This is definitely where I want to be.”

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Joelene Howarth “I was lucky enough to work alongside players and support staff to pursue my interest in sport psychology. Currently a registered clinical psychologist, I relished the chance to investigate Chiefs mana. I found the people I spoke to very down-to-earth and very inspiring. Overall the experience, on a personal level, was more than I expected and quite humbling. I love my work and my athlete client base is increasing - the dream would be to support New Zealand athletes to be the best they can be on the world stage because Kiwis rock!”

Conway Bradey “It was a good learning experience. You see how much work goes on behind the scenes in preparing players. It’s inspired me to think about pursuing postgraduate study. I realised it would be pretty amazing to have a career working with high performance athletes. Everyone’s friendly and it was cool getting to know all the players and staff. As far as creating opportunities, these days everyone wants to know what experience you have so I think it has prepared me well for the future.”

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Soap Nutters When it comes to Waikato women making a splash, one Hamilton family is helping keep Hamilton squeaky clean.

he self confessed soap nutters are a quartet of sisters (Alex, Kathryn, Sarah and Felicity) with mum Mary Fear; and together they have created Wouldn’t Know ‘em from a Bar of Soap Co; a delicious collection of hand made soap goodness with tempting flavours including Florences’s Garden (all natural luxury hydrating soap), mild chamomile baby soap, salt bars, soap shampoo bars, Dirty Dog soap (for dogs not men), and activated charcoal blocks. And that’s just the beginning. Made with love (and a healthy dose of fun) here in Hamilton, the soaps have no artificial colours, no detergents and are not tested on animals (except for the Dirty Dog bar); just pure natural goodness. Ringleader of the group, Kathryn had been making her own natural soaps for years, and finally in 2015 the rest of the family decided they were too good not to share. Using only the best ingredients from Mother Nature, the soaps are hand made in small batches. Other ingredients include rich oils, natural clays and botanicals with essential oils for scent. Available at Tamahere Country Market, as well as Waikato stores such as Our Story, Country Providore, Miss Daisy, More than Pots,Walton St and Shipshape; the collection has gathered something of a cult following. It’s all good clean fun.

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consuming nothing whatsoever.Being that stevia is 100 times sweeter on our tongue than processed table sugar, it may drive an increase in unsatisfied sweet cravings for some people, therefore causing sweet food binges. People with digestive issues are also at risk of getting an upset stomach having stevia as a sweetener, as when stevia is broken down by the stomach, alcohol by-products are produced which can result in bloating.

The sweet mysteries of sugar Sugar is everywhere. We love it, we hate it, it’s killing us, it’s nourishing us. And so the tales go. This month nutritionist Danielle Roberts take a look at sugar and its many forms. Which sources of sugar nourish and which don’t?

any of us have become fearful of food and disempowered to the point where we distrust our body and can no longer hear what it needs. Through my work as a nutritionist and life coach, I frequently see people searching for health, wellness and happiness solutions. And just as frequently there is confusion caused by all the conflicting information out there.

Fruit adds valuable nourishment into our diet. If some fruits are not agreeing with your digestive system then choose fruits that are easier to digest and pack great medicinal value i.e. blueberries and pineapple. Discover which fruit your body responds well to and what ones it doesn’t. If you feel energised and the digestive system is happy after having a certain fruit, then it works well with your body, if not then it doesn’t.

The sugar story We need some natural sugar in our diet. Our red blood cells have no other source of energy to use and unlike the brain, they cannot use fat as fuel in desperate times. This is due to the role of red blood cells; to carry oxygen around the body to different tissues. In order for our brain to work optimally, it also needs glucose, not only for energy but for serotonin production (our happy hormone) and melatonin (our sleepy hormone). This doesn’t mean you have a free pass to eat lots of processed sugar. Where we get our source of natural sugar from depends how much control we have around how much ends up in our body.

Fresh fruit Contrary to popular belief, the body DOES NOT process table sugar the same way as fruit sugar. So 50g of table sugar is not the same as eating 50g of fruit, in terms of the amount of sugar we are consuming. This is because… 1. With fruit we have to digest the fruit's plant cells first to access the sugar, this takes energy. Whereas table sugar has no fibre so we just absorb it straight into our blood stream. 2. Fruit has vitamins, minerals and phytonutrients (plant only nutrients) which table sugar is devoid of. To process and utilise these also takes energy. 3. Not all of fruit fibre can be broken down, hence not all the sugar is unlocked from the cells. It passes through our bowels to keep them healthy. So we don’t actually get all the sugar from the fruit. 4. Some sugars from fruit first have to be broken down in the liver (which takes energy) before it can get absorbed into the bloodstream.

fitness journal MAY 2016

By danielle roberts Dried fruit Dried fruit still contains some of the nutrients (ie vitamins, minerals, fibre and phytonutrients) of whole fruit. However during the drying process, water is removed hence the sugar becomes more concentrated. Due to the smaller surface area of the plant cells (fibre) we can actually eat more of the dried fruit also. This is where a problem can arise; through eating too much dried fruit, resulting in an increased sugar intake. Overeating whole fruit is harder to do because we become fuller quicker. Be mindful and honest with how much your body needs when it comes to dried fruit. If used in baking the release of the sugar can be slowed down by the fibre of other ingredients. At times dried fruit is handy for a quick refuelling food source, for sports competitions, hikes, cycling etc.

Coconut sugar Coconut sugar is much like dried fruit except it has a different type of fibre called Inulin. Inulin doesn’t slow down the blood sugar response as well as the soluble fibre in dried fruit. However, the lower blood glucose response is better than that of plant syrups. Coconut sugar does retain quite a bit of the nutrients found in the coconut palm. I’d like to point out that even though coconut sugar contains some nutrients, you would get a lot more from consuming other real foods i.e. whole fruits and vegetables.

Nutritionist Danielle Roberts is dedicated to helping people enjoy a healthy and knowledgeable relationship with food. Her business Fuel Nutrition allows her to share her passion for nutrition and healthy living. Danielle is a freelance nutritionist and works with a number of Hamilton gyms. To make a booking, please contact Danielle at www. fuelnutrition.co.nz

Rice syrup/blue agave syrup Although these syrups claim to have vitamins and minerals from the plants they are derived from, it is very little compared with other refined sugar alternatives. These syrups are made by exposing cooked rice and agave plant to enzymes which break down the starches and turn them into smaller sugars, then all the “impurities” are filtered out. What is left is a thick, sugary syrup, which really doesn’t resemble the initial source of the foods we started with at all. By the time rice syrup reaches your small intestine and gets broken down, it is basically just 100 percent glucose, the same sugar that raises blood sugar levels. However, if you were to use it with baking depending on the other ingredients added in i.e. fibre and fat sources, these would be able to slow down our absorption of sugar in the syrups into the bloodstream. Fresh fruit, dried fruit or coconut sugar will give you more vitamins and minerals.

Artificial sweeteners

Stevia Stevia is a green, leafy plant native to South America. It has been used for medicinal purposes for many centuries. The plant has also been grown for its strong, sweet flavour and used as a sweetener. However, the refined stevia sweeteners used today often don’t resemble the whole stevia leaves at all. You should be able to buy whole stevia plant so you can harvest your own leaves and use them, but most often when purchasing from a store, you are getting an extract (either liquid or powder), or a refined version of the plant’s isolated sweet compounds. Often to receive the medicinal benefits of a plant you need to be consuming the actual leaves rather than the refined/ processed versions. Hence, there won’t be as many vitamins and minerals in them either. If you have a problem with overconsuming processed sugar then this is a good option as a replacement. However, be aware that using the refined/ processed version you are

This could be an article all on its own so I will keep it brief. Many processed foods are devoid of nutrients, and many contain artificial sweeteners to market certain products a “healthier” option for people. Most commonly used in New Zealand are sucralose, saccharin, Aaspartame, acesulphame K and mannitol. Studies have been conducted to see if these sweeteners are safe for consumption. However they have not been studied long enough to rule out if any long-term damage is being done to our bodies if consumed over long periods of time. As they are man-made, not naturally derived, the body struggles to digest and process these sweeteners properly. If consumed frequently in large amounts, it can affect our liver and digestive system (i.e. bloating/ IBS). On top of this, they have no vitamins or minerals so do not nourish your body in any way. Many are thousands of times sweeter than glucose, so can cause an increased drive for seeking and eating sweet foods.

In conclusion Understanding the many different types of sugar sources in greater depth is key to arming yourself with knowledge to decide what is going to be best for your body, your health and your happiness. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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Vetro's Quinoa Salad

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INGREDIENTS: 1 cup quinoa 2 cups water ¼ cup lemon juice 2 Tblsp Extra Virgin Oilve Oil ¼ cup chopped mint ½ cup chopped parsley Salt and pepper to taste Red peppers, sliced 2 tomatoes, chopped 2-3 tsp ground cumin INSTRUCTIONS: Put water on and bring to boil. Rinse quinoa in sieve under cold water, then “plop” into boiling water. Cook as for rice, simmer for 10 minutes, then take off heat and let stand for 5 minutes. Fluff up with a fork and cool in a bowl. When cool add lemon juice, olive oil, mint, parsley, salt and pepper, red peppers and tomatoes.Mix well, then add ground cumin.

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Ange and Greg welcome you to Vetro Where good things happen. We are open for breakfast from 7am daily. 538 Anglesea Street, Hamilton 07 839 5272

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Nuts about butter Peel you an almond? That’s the length Pic Picot will go to for its new almond butter. The Nelson nut butter maker extraordinaire has launched its delicious new almond butter, containing only almonds - not even a little bit of salt to make the nuts go further.

“

Unlike other almond butters on the market our almond butter has been made without the skins on,” says Pic’s Peanut Butter owner Pic Picot. “This means it’s smoother and less sticky, with no bitter aftertaste.” “If you spot a jar of Pic’s Almond Butter, buy it. It’s rare, and it’s absolutely delicious,” says Pic. Also new to the range is the creamy delicious Pic’s Cashew Butter. “Just a teaspoon of it squashes that voice in your head that demands sweet satisfaction,” says Pic.

Ways to use Pic’s Really Good Almond and Cashew Butters • Breakfast and brunch dishes. For super-decadent French toast, make almond butter and squished fresh boysenberry sandwiches then dip them in a mixture of egg and milk before cooking in a hot pan. • Use it to thicken and flavour smoothies. Our favourite is coconut water, chunks of fresh pineapple, ice and cashew butter – a very wholesome Pina Colada. • Dollop on oats, drizzle on pancakes and of

course, smear on toast. • Use it to bind hearty, healthy granola bars. Use the almond butter and blend with dried fruit, oats and seeds. • Dips. To switch up your basic hummus, blend almond butter into the dip in place of tahini. Cashew works in place of cream cheese as a dairy- free option. • Dressings and sauces. Whisk almond butter into a basic vinaigrette to dress sturdy vegetables like carrots, kale and cabbage. • Make a nutty pesto by adding almond butter to chopped herbs, garlic and grated cheese, without bringing out your food processor. • Soups. Stir it into pureed soups for extra protein; the almond flavour is especially nice with orange vegetables, like butternut squash, carrots and sweet potatoes. Cashew butter is an ideal replacement for cream or coconut milk in a stew, curry or stir fry – just add a tablespoon to a sauce to thicken. • Desserts. Add a grown-up nutty flavour to chocolate bar cookies. Or stir through vanilla ice cream with choc chips for an instant posh ice cream.

WIN WIN WIN Treat your tastebuds to the natural deliciousness of Pic’s Nut Butters. Enter to win one of three prize packs, each containing 1x jar almond, 1x jar cashew and 1x 6pack of peanut butter slugs. Fresh, flavoursome and fantastic.

Chicken in Almond Butter Sauce Recipe by Julie Biuso Serves 8 or more

Almond butter forms a rich and nutty sauce in this Spanishstyle dish. It’s nicely underpinned with smoked paprika and green olives and offset with fresh notes of citrus. Serve with mash, and kale or cavolo nero. 1½ tsp smoked paprika 1 tsp salt 2 kg chicken drumsticks, wings and boneless thighs 3 Tbsp standard flour 5-6 Tbsp olive oil 1 large onion, peeled and finely chopped 2 cloves garlic, peeled and crushed 1 tsp chopped rosemary ½ cup dry white wine 1cup chicken stock 1 orange 1 lemon, plus extra for wedges ½ cup slivered almonds Flaky sea salt 2 Tbsp each orange and lemon juice ½ cup Pic’s Almond Butter ½ cup warm water ¾ cup pitted green olives 1 Tbsp chopped parsley

3 – In a separate smallish frying pan add 1 tablespoon oil and the onion. Cover pan with a lid and cook gently until onion is tender and starting to brown, about 10-12 minutes. Stir in garlic and rosemary, cook briefly, then pour in white wine. Swirl wine around pan and cook for a minute or two. Stir in stock, bring to a bubble, then transfer contents of pan to casserole, spooning onion around chicken joints. Set casserole over heat and bring to a gentle bubble, cover with a lid and transfer to oven. Cook for about 1 hour, or until chicken meat is so tender it is nearly falling off the bone.

Preheat oven to 180°C, setting a shelf in the lower third of the oven. 1 – Mix smoked paprika with ¾ teaspoon of salt. Set aside. Remove fat from chicken joints. Put flour and ¼ teaspoon of salt in a clean plastic bag and add chicken joints. Shake to coat chicken with flour.

To enter, email your name and address, with Pic’s in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close May 30.

2 – Heat 3 tablespoons of oil in a large frying pan over medium-high heat. Fry floured chicken joints in batches, putting thighs smooth side down and wings flat side down, until a good golden colour. Add more oil if pan becomes dry. Transfer chicken joints to a large casserole as they are browned and sprinkle with paprika and salt.

4 – While chicken is cooking, remove rind in strips from orange and lemon. Heat 1 teaspoon olive oil in a small frying pan over a medium heat and add almonds. Cook, stirring, until lightly golden. Transfer to a plate and sprinkle with sea salt. Add 2 teaspoons olive oil to pan, lower heat and add orange and lemon rind. Cook for 7-10 minutes, stirring often, until golden and slightly frizzled. Transfer to a plate. Squeeze juice from orange and lemon, measure 2 tablespoons of each and set aside for the sauce. 5 – Transfer chicken to a heated deep platter or large serving bowl. Tilt casserole and skim off any fat from juices. Mix almond butter with water until smooth and add to casserole with green olives and orange and lemon juice. Taste and adjust seasoning if necessary (whether you need more salt will depend on the saltiness of the olives). Spoon sauce over chicken, sprinkle with fried almonds and citrus rind and a little parsley. Serve immediately with lemon wedges.

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

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fitness journal MAY 2016

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

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