Fitness Journal June 2015

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Fitness Journal

health | performance | wellbeing

Waikato Edition Volume 2: Issue 6 June 2015

get snow fit

Junk free june

follow our tips

Take up the challenge

Page 12

Page 28

A Sweet life

The other white powder

Chasing the snow

Sugar sweet poison Page 26

Page 6

Get a natural high

with trampolining Page 15

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From the editor

Let's celebrate This month our person of inspiration is Deborah Kay. The Te Awamutu mum has undergone a dramatic transformation, losing an impressive 50kg steadily over 60 weeks.

W

elcome to the middle of the year. It’s hard to believe six months has whizzed by already – next thing you know we’ll be staring despondently at Christmas decorations in the shops.

Being a half-way benchmark, it’s a good time to re-assess goals. Our Fitness Journal team has banded together against a common enemy (but one we secretly love) – that addictive friend/foe which is sugar. A recent fundraising screening of That Sugar Film certainly gave us pause for thought.

Particularly sobering was highlighting the extreme presence of sugar in many of the foods we considered a healthy option.

I tricked my teens into coming along (told them we were going to the movies, but no other details). I’m sure they envisaged a relaxing evening with popcorn and goodies – but it wasn’t to be. Both of them were surprised, educated and mildly shocked (mission accomplished). While I’m sure they will still enjoy sugary treats from time to time, it was hugely beneficial in terms of opening their eyes into what is often ‘hidden’ in food. I highly recommend it as a family outing.

This issue is all about the white stuff.

We’re taking a good close look at sugar, but we’re also celebrating the arrival of

Along the way she has just as determinedly pursued a healthier lifestyle, which saw her progress from barely being able to walk around her local lake, to completing the Ohope and Rotorua half marathons, with plans to complete De borah Kay a full marathon in the future.

We’re celebrating Deborah’s success right alongside her, because as anyone who has undertaken a similar journey getting fit enough to compete in her first knows, no matter how amazing a team half marathon. of supporters you have around you – the “One of the biggest rewards was going number one driver for a change like this from a size 24 pair of jeans to a size 12, comes from within yourself. which are now a bit too big. And being The busy mum of three says her great- able to partake in all activities with the est challenges were staying focused on family instead of sitting back and watchthe end result and ing. It was pretty great getting back up on water skis after 26 years!”

Deborah, we think you are fantastic and we look forward to sharing your story in next month’s Fitness Journal magazine. In the meantime, please treat yourself with the fantastic Body Shop pack which the eco-aware brand has gifted us to celebrate your success.

(Read Deborah’s full story in next month’s Fitness Journal)

powdery white snow on our ski slopes. Our main focus is on snow sports, from getting kids ready to hit the slopes to profiling some of Hamilton’s successful young freeskiers. Also how to look after your body in the sport of skiing.

Jumping on the bandwagon of trying new things this June, how about Junk Free June, the Cancer Society’s new fundraiser? I have a notoriously sweet tooth, so tackling this challenge is akin to climbing Mount Everest. Like most people, cancer has made its presence felt in our family circle, so this seems like a great opportunity to raise some money and kick off a healthier lifestyle.

(See for yourself www.junkfreejune.org.nz).

And while you’re at it, how about a gentle prod (pun intended) in the right direction for the male in your life. Men’s Health Week is from June 8-14 and there are plenty of free health checks taking place throughout Waikato, so take advantage. (www.menshealthweek.co.nz) Do it for yourself and your loved ones.

Lisa Potter Editor

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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A recent survey of more than 2000 Kiwis found that 85 percent of New Zealanders regularly use a blender, and of that number 79 percent use their blenders for smoothies because of the health benefits.

The statistics don’t lie – Kiwis like it smooth

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e know that fruits, vegetables and healthy eating are good for us. And thanks to kitchen gurus and Kiwi kitchen ingenuity, there’s no need to grudgingly force down platefuls of greens to feel like we’re getting our fix of 5+ a day. The blender is fast becoming a favourite among household appliances because of its ability to support a fresher yet still flavourful lifestyle.

Just as the latest statistics are showing blending to be rising sharply in popularity, Oster, the number one blender brand in the United States, has launched a range of blenders to the New Zealand market. A recent survey of more than 2000 Kiwis found that 85 percent of New Zealanders regularly use a blender, and of that number 79 percent use their blenders for smoothies because of the health benefits.

A major finding is that smoothies are fast becoming the home-made healthy beverage of choice; where 85 percent of respondents own and regularly use a blender, only 26 percent actively use a juicer. Of that 26 percent a minority (8 percent) use the excess pulp (which contains fibre and other nutrients) for another recipe (such as carrot pulp for a cake or soup) rather than disposing of it.

Clean-eating and healthy lifestyle advocate Makaia Carr of Motivate Me NZ is Oster’s brand ambassador for New Zealand.

“My family and I start every day with smoothies made with fresh fruit for maximum nutritional value. I’m a parent, and like to sneak greens into smoothies for my kids – foods such as spinach, kale and avocado, which they would otherwise not eat.

“It’s important for me to know what I’m eating, and using a blender to make soups, smoothies and nut butters from scratch allows me to do that. I’m a mum of two and live a busy lifestyle so I don’t always have a lot of spare time, but cooking and blending with Oster products is easy – they do all the hard work for me.”

The Oster brand offers Kiwis a range of market-leading blenders, from the sturdy Versa to the practical Beehive and the convenient, portable FitBlend, there is a solution compatible with all lifestyles and the 5+-a-day goal.

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The FitBlend features a soft grip rubber wrap and handle perfect for attaching to the gym bag for fresh drinks onthe-go. The one-touch blending action quickly and simply pulverises fresh ingredients into healthy blends.

To enter, email your name, address and contact details with the word FitBlend in the subject line, to win@fitnessjournal.co.nz or enter at www.fitnessjournal.co.nz. Entries close June 30.

When you live for skiing and the snow-covered mountains it’s hard to call the flat, peat plains of Hamilton your home. But for some of the year anyway, this is where you will find 16-year-old Big Mountain skier, Matt Sweet.

A Sweet life

Chasing the snow W

hen caught between the northern and southern ski seasons, Matt returns to Hamilton and St Paul’s to not only see his mates, but check in with his teachers and go through the schoolwork that has to be attended to when he is away.

Like many others his age that choose competitive snow sports as their passion, fitting in schoolwork between training and competing is the reality, especially when you are going between northern and southern hemispheres in a quest to chase the snow.

So while Hamilton is his between-season home, Matt also calls the beautiful ski resorts of Wanaka and the ‘freeskiers’ mecca’, Breckenridge, Colorado, ‘home’ as well. This

is the northern hemisphere base of Matt and other young up-and-coming Kiwi freeskiers.

Like them, Matt chooses to leave behind the summer surf and sunbathing for the high-altitude alpine environment of some of Colorado’s world-renowned ski resorts. For Big Mountain skiers like Matt, this is where the snow is deeper, the terrain is bigger and some of America’s best youth Big Mountain skiers turn up the heat on competition day.

Following a successful February and March training with Team Summit, a high-performance Big Mountain team in Breckenridge, Summit County, and competing in a number of junior Big Mountain events, Fitness Journal caught up with Matt before he heads south for the New Zealand ski season at the end of the school term.

We found out that living the ‘Sweet-life’ is actually pretty hard work: Matt, tell us why you love Big Mountain skiing? It’s a type of skiing that we haven’t heard of before.

Big mountain skiing, or Freeride, is all about skiing natural terrain like cliffs and chutes that the mountain has put there itself rather than skiing man-made features like jumps and rails. Big mountain competitions are held on a steep face filled with lots of different terrain options, giving the skier the choice to ski and link up whatever they want.

The competitions are judged on five categories; the technicality of the line you choose, how fluid you ski your line (if you are stopping and starting and doing big traverses you will get a low score here), the creativity of your line (as it’s boring to be watching the same line being skied 20 times over), your control and technique when you ski and finally your style. This is how you look in the air and on your landings. If you are flailing your arms or landing back seat (out of control) your score will be deducted here.

How long have you skied and how did you start competing?

I’ve been skiing pretty much all my life. I started when I was about two as both my parents are really keen skiers. I started out competing as a racer when I was 11 but moved to Freeride when I was 14.

What is it about Big Mountain skiing that you love so much that you want to compete in it?

I love the freedom of Big Mountain skiing, being able to pick your own line down a face instead of having to ski the exact same course and features as everyone else like in slope-style or alpine racing. I love pushing and scaring myself, so jumping off cliffs lets me do both of those all the time.

Georgia and Matt Sweet in Vail, Colorado.

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fitness journal June 2015

What’s the goal? Where can you go with Big Mountain skiing because it’s not (yet) a

Winter Olympic event is it?

That’s right, Freeride is not an Olympic sport at the moment. The biggest event for us is the Freeride World Tour (FWT). My big goal is to make it on to the F WT but that comes when I turn 18. At the moment my goals are to podium this year at the NZ Junior Nationals and to first qualify, and then make top ten at the North American Freeride Nationals next year.

What is a typical training day in Colorado compared with New Zealand?

In Colorado we have the advantage of great snow. Because of this, the coaches have us spend a lot more time in out-of-bounds areas or extreme terrain, practising jumping cliffs and growing confidence by skiing lines and linking features together. In New Zealand at Cardrona skifield, I ski a lot of terrain park (man-made features like jumps and rails) with the rest of my team as it gives me a good environment to learn tricks before taking them to natural hits as the snow in extreme terrain areas is often very variable and sometimes un-skiable in New Zealand.

What skills do you need to specialise in Big Mountain skiing?

To compete in Big Mountain, it’s really important to have a solid technical skiing base (racing) before focusing on just Freeride. It’s also a big advantage to have some skills in slope-style skiing as it makes tricks in the backcountry a lot easier.

Are there many Big Mountain events in New Zealand?

There are three or four Junior Big mountain events in New Zealand. I’d love to see a bunch more being set up and a bigger turn out to all of them. In North America there were at least 60 kids in my age group at each competition, compared with NZ where we get about 15-20 turn up. The more people that I’m competing against, the more experienced I’ll become. I finished some top ten places in Colorado this season and was up www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Big Mountain Skiing against the best in the country so that was pretty cool.

Tell us about going in a Big Mountain competition. What’s your routine?

I always start with a big breakfast, something like mince on toast always does the trick. I then try to chill out and not think about the comp too much until I’m at the venue. When I’m at the venue I just put in the rock tunes and try to visualise the line in my head. When I’ve got my line sussed I tend to push it out of my head and have fun with my mates so I don’t overthink it and get super nervous. In America as well as the NZ Opens at the Remarkables we typically have to do a 15 minute hike up to the top of the mountain from the highest chair-lift. This is with skis over our shoulders. That gives me some time to also think about how I’m going to approach my run.

How about your schoolwork. Isn’t it tough to fit it all in?

Yes, staying on top of schooling is always a mission for me. I go to Kip McGrath tutoring centre in Wanaka to do most of my schooling while I’m away down there.

They’re awesome. They keep me motivated when all I want to do is be up on the mountain. My teachers at St Paul’s also stay in touch with me when I am in Colorado, but I schedule in days at the library to get it done, sometimes with some of the other Kiwi guys over there.

What does a Big Mountain skier need to pack in his back-pack before a comp?

It depends a lot on the venue. If it’s a venue that isn’t within the ski area boundary and regularly gets bombed by patrollers, then it’s really important to have all your safety gear in the pack. Avalanche transceivers, probes and shovels are needed if there is a risk of the hill sliding. We only have a few comps

like this as juniors though, because most are in bounds where there isn’t too much avalanche risk. Food is important to have in your pack as well. A big bag of scroggin’ to munch on at the top of the venue always helps ease the nerves.

What type of training do you do when you aren’t skiing?

Pre-season training is very important to me.

If you are fit and strong going into the season then learning new tricks becomes a lot easier and you’re far less likely to get injured. I do machine biking to keep my fitness up but keep the impact on my body low and I get my gym training and stretching programmes from Suzie Nevill, an awesome functional movement specialist in Auckland.

Tell us about the skiing injuries you’ve had.

You must crash a bit jumping off cliffs or training in the park on the big-kickers?

Yes, injury management is a big part of any skier’s life, I have been fortunate to only have broken a few bones from skiing but I have had countless other muscle and ligament injuries from hard crashes. My gnarliest one for sure was falling off a cliff at the end of last season and nearly breaking my kneecap. I’m lucky it was at the end of the season as it put me out of action for a while and I missed Junior Nationals. I quite often need a physio after these crashes so it’s awesome to have Michelle and John from Advanced Physio in Hamilton to put me back together.

Big Mountain/Freeride is an event which sits within the NZ Freeski pathway for athletes to develop skills and experience which heads them towards the Junior or Senior Free-ride World Tour.

Big Mountain or Freeride requires skiers to descend steep mountain faces, airing off natural features and adapting to un-groomed terrain.

There have been four NZ Snowsports sanctioned Junior Big Mountain events throughout the 2014 season and it is hoped a similar number will occur during the 2015 season.

These regional competitions provide the perfect environment throughout the winter allowing athletes to gain critical experience leading into the NZ Junior Freeski Nationals held at Cardrona skifield each October.

Last season results NZ Junior Series: Cragieburn Chill Big Mountain (Aug 2014): 1st NZ Junior Series: Treble Cone Big Mountain (Sep 2014): 4th

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The art of

Photo courtesy of Alex Stuart | Stuart Imagery | www.stuartimagery.com

Freeski When it comes to excelling on the slopes, New Zealand skiers have the added challenge of limited months of snow. Cambridge freeskier Dane Kirk is used to chasing the snow around the world – and his commitment is paying off.

T

he talented athlete is a member of the National Freeski Development Team and recently returned home from a successful Northern Hemisphere winter based in Colorado –justifying his decision to study by correspondence, taking some time out from Cambridge High School to pursue his sporting goals.

A common thread with successful young athletes Fitness Journal interviews is the crucial financial and mental support from parents and family.

Dane’s passion for snow sports started from family trips to Mount Ruapehu as a youngster, with his parents and older brother Tyler.

“My brother and I instantly got hooked on it and after that we couldn’t be kept away from the mountain,” says Dane.

His love of snow skiing won out over his interest in soccer, squash, cricket and karate--all sports that Dane had been involved with previously.

The competitive urge kicked in about five years ago, when Dane and Tyler joined the local freestyle programmes at Ruapehu Snow Sports.

“After doing a few local competitions at Turoa, I decided I was pretty hooked on the competition side of skiing too, so I’ve continued to compete and the events have been

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fitness journal June 2015

getting bigger and bigger ever since.”

His recent stint in Colorado (Jan-April 2015) saw him based at Breckenridge, a notable training ground for freeskiers, with an outstanding park and a number of the world’s top freeskiers in action to gain inspiration from.

A successful season saw him compete strongly at the USASA Rocky Mountain Series, qualifying easily for Nationals in April. However, as is the nature of the sport, an injury just six days out from Nationals, prevented him from competing.

A highlight of the North American campaign was the Rev Tour at Mammoth Mountain, California, in March. Invited by New Zealand to ski in this event (as there are a limited number of spots available to each country for Rev Tour events), the Rev Tour is a “bridging competition” between amateur and professional levels, so represents the next step up from the USASAs. As Dane’s first Rev Tour, he impressed, finishing 17th with the top 12 going through to finals. This finish helped to clarify in his mind what he wants to do in the coming season, which is to target more Rev Tour events.

Going into the comp, Dane admits to having felt a bit daunted by the prospect of competing in an event at that level.

“However, I actually felt quite comfortable competing. This positive experience and sol-

id finish has helped me to clarify that I want to target more Rev Tour events.

Dane’s parents are hugely supportive of his passion, with mum Sonnie having grown up skiing in Tahoe, California.

“I’m lucky that my family supports me in this. I am a correspondence school student this year, as I will be away from my normal high school (Cambridge High) for too much school time.

"I plan on chasing back-to-back winters after high school to pursue my freeskiing, then

eventually to make my way to university.”

For Dane, much of the appeal of the sport is the amount of freedom that skiing offers.

“That’s definitely one of the biggest draw cards. There are always an uncountable number of ways to look at or ride a feature or jump. It’s pretty much impossible not to have fun on a pair of skis.

“I’d love to be able to ski for a job and with freestyle skiing being such a small sport, competing is really one of the only ways to make that possible.”

Skiers Dane Kirk and Matt Sweet. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Q&A with Dane Kirk What is the greatest challenge about your sport?

Unfortunately it doesn’t snow year round in many places so travel is a massive part of skiing, which is great but it does take its toll both physically and financially. I’m hugely grateful for the support of my parents and my sponsors Torpedo 7 and Fat-ypus Skis.

What you do to keep fit?

The trampoline is really important for training your aerial awareness, also a lot of core conditioning is good as the repetitive impacts on landings on jumps are a lot for your body to handle day in and day out.

What is your weekly training routine?

My weekly schedule changes quite a bit depending on the time of year but during the winter seasons I do a warm up and cool down every ski day and a gym workout every off day. I do recovery sessions after a day of skiing so that I am ready for the next day.

How do you relax?

I usually have schoolwork to do at the end of the day, or else just spending time with friends and chilling out.

What is the worst injury you have had from your sport?

A broken radius and ulna (at the same time).

What is your greatest personal achievement?

Landing my first double cork on skis last year was definitely one my biggest achievements.

What has being an athlete taught you?

I’ve definitely learned that it is important to look after your body. At the professional level skiers are always coming and going. The most successful freeskiers are the ones who run the fine line of conserving their fitness while pushing their own and their sports limits at the same time.

What sports/activities/ etc you would like to plan or to try?

I really want to ski powder snow in Japan at some point, but outside of skiing probably do a bungy jump, sky dive... the usual stuff I guess.

How do you juggle schoolwork and training?

The off-season is a really important time for me to catch up on schoolwork. During the ski season I have to get most of it done after skiing, which can be difficult when you’re already so worn out.

What is the greatest challenge of being involved in a sport which is so seasonal and has limited training opportunities in NZ? Because of limited training opportunities in NZ, I have to travel a fair bit which makes it more costly and requires a bigger commitment from my family.

Who is your coach?

Rhys Forsyth from Ruapehu Snow Sports is great and has been my coach for years.

What are your short-term goals?

This coming Northern Hemisphere season I will be competing in the US Rev Tour where I am aiming to get some good finishes and gain enough points to compete in some higher level events.

Long term goals?

I’d like to compete at the highest level I can and ski for a job but more than anything, just to be healthy and still out there having fun and involving skiing in my day-to-day life as much as I can. It’s also a goal of mine to produce a full part for a ski movie production company.

What is involved/required in achieving these goals?

Support from Snow Sports NZ / High Performance Sport NZ would be hugely helpful in getting me to achieve my goals. Having a solid plan in place for comps and training

Dane Kirk • Member of the National Freeski Development Team (selected June 2014) • USASA (United States of America Snowboard and Freeski Association) Rocky Mountain Series--2nd overall for the series in Freeski Slopestyle Mens 16-18

is important. Also, I would like to have a long-term coach who can take me into the future, through both the Kiwi and Northern Hemisphere winters.

• US Rev Tour, Mammoth Mountain, California (March 2015)—17th (top 12 to finals; this is a bridging competition between amateur and professional levels)

What is the most physically challenging aspect of your sport?

Learning aerial awareness and understanding ‘axis’. This is where trampolining is hugely helpful.

• USASA Rocky Mountain Series, 3 podiums in slopestyle (in Jan-March 2015), men’s freeski 16-18

How do you fund your sport?

My parents are a huge help but I also work in the off-season to contribute to it. I am a sponsored skier with Torpedo 7 and Fat-ypus Skis, who help with my gear.

– 2nd at Vail, CO – 3rd at Winter Park, CO – 2nd at Copper Mountain, CO

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fitness journal June 2015

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Snow-fit kids Preparing your kids for an injury-free start to the ski or snow-board season, takes some planning with their sport and fitness regime, BEFORE they hit the slopes.

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s the weather changes and winter sets in, for some parents and caregivers, it’s a time to eagerly anticipate the start of the ski and snowboard season. There are a number of activities and fitness exercises which will help

lower the risk of early injuries occurring, so read on and see if you are doing what you can to prepare your kids for a great season of skiing or snowboarding‌.

Skiing and snowboarding place high demands on the aerobic (cardiovascular) system and as the kids

get stronger and faster, the anaerobic system kicks in, so energy and strength demands are greater. The other important fitness component is flexibility/ agility, which allows skiers and snowboarders to be more agile on the slopes. For beginners a more flexible body means

that they will be able to get up off the snow much quicker, if they are falling down often, and for more advanced skiers or boarders, a more flexible body means that they will be able to handle the demands of differing terrain and postural changes a lot better.

For those kids playing summer and school sports, there will be the added advantage of fitness acquired through these activities, but for some kids, classroom inactivity precludes the start to the ski season, meaning that injury risk is higher and enjoyment is less.

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The main muscles utilised by young skiers and boarders are the quadriceps in the legs, the butt muscles and the postural and rotational muscles of the trunk or torso. Balance is more difficult for the snow-boarder than the skier, as feet are locked in together, so changes in terrain are more difficult to compensate for. Because the boarder’s feet are locked in place, higher demands are placed on knee, ankle and hip joint proprioception (the ability for you to react more quickly to a

Specific Exercises

loss of balance and avoid falling).

For serious snow-boarders, the use of a wobble-board or Swiss ball is an excellent way to improve balance, particularly if you can do the exercises with your eyes closed.

Placing your snow-board on top of the wobble board is even more specific training for improving postural balance.

Strength is important for both skiers and boarders, especially for newcomers to the sport, as getting up from a fall demands not

Muscles Targeted • Quadriceps (front of thighs) • Gluteals (butt) • Lower back

• Downhill running • Skateboarding • Scootering • Cycling • Roller-blading • Gymnastics

• Butt blaster (gym based exercise) • Leg Press • Squats • Step-ups • Partial Deadlifts (have your technique checked by an experienced instructor) • Swiss Ball Hamstring Curls

• Gluteal muscles (buttocks)

• Running, especially sprinting • Bounding • Jumping from standing • Basketball • Hill climbs with cycling • Skateboarding • Roller-blading • Swimming with strong leg kick • High kicks or leg lifts e.g. boxing, gymnastics, ballet, dance, aerobics etc.

• Lying on front doing alternate leg/arm lifts (spiderman exercise) • Partial Deadlifts (as above for technique) • Swiss Ball Alternate arm and leg lifts • Abdominal Curls (head and shoulders lifting off floor only) • Swiss Ball exercises for abdominals

• Lower back and abdominal muscles for postural control

• Swimming (holding abs tight) • Most sports involving bending down, running, jumping etc, e.g. rugby, netball, tennis etc • Skateboarding • Rollerblading • Ballet, gymnastics, aerobic, dance

• Sit-ups with twist (opposite arm to knee) • Medicine ball twists (with or without partner)

• Oblique muscles (rotational muscles of torso)

• Most team sports involving rotational passing, e.g. basketball, rugby, netball, water-polo • Gymnastics, especially tumbles and twisting actions • Dance/aerobic class actions involving rotation

• Press-ups/ Pull-ups • Lat Pull-downs • Overhead press exercises • Medicine Ball Presses (above head) • Shoulder Press exercise (machine or dumb-bell exercises) • Arnold Press exercises • Grinder

• Upper back and shoulders

• Swimming, especially butterfly and back-stroke • Passing actions in team sports • Upper body sports – basketball, netball, volleyball, waterpolo, tennis, badminton etc • Partner-based ‘grinding’ • Pulling activities e.g. rope-climbing, climbing walls etc

• Adductor (inner thigh squats) • Squats with small ball between legs (squeezing inner thighs to hold it there) • Adductor machine-based exercises • Wide-split stretches

• Hip adductors (inner thighs) and Medial (inner) aspect of knees (medial collateral ligaments)

• Side-stepping or sliding actions in sports • Breast-stroke kick in swimming • Horse-riding • Roller-blading • Skate-boarding • Running around cones, tight corners etc, side-stepping

As usual, try to obtain correct instruction from a qualified fitness instructor before attempting any new exercises.

The more specific the activity to skiing or snow-boarding the fitter and more flexible you will be when you start out on the slopes.

Obtain a physio clearance if you have any injuries at all, and if in pain, STOP exercising and seek professional advice…

Adjust to the altitude slowly (rest more frequently in the first couple of days) and remember that you will become fitter as the season progresses, so try not to overdo it on the first day!).

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stand the skier or boarder in good stead.

With all the above issues in mind, whether you are a beginner or more advanced skier or snowboarder, use the following table to assist you to determine the best pre-season exercises or sports activities to include, to make the season a great, fun-filled, injury-free time for you.

Sports or Activities

• Squats (with Swiss ball at back) or • holding medicine ball, if a beginner • Wall sits (maintain sitting at 90 degrees) • Step-ups • Lunges (more advanced exercise) • Leg Press

• Hamstrings (rear of thighs)

only technique, but also upper body strength to initiate the movement of getting up. Some upper body strength training added to the preparation programme is also advised.

Without doubt, leg strength is fundamental to the success of skiing, as the hamstring, butt and quadriceps muscles contract together to assist in maintaining stability and absorbing the ‘shock’ of varied terrain. Any sports or specific exercises which work these muscles leading up to the ski season, will

Wendy Sweet An award-winning presenter and fitness industry leader, Wendy has been involved with the health and fitness industry in Australasia for three decades. Her most prominent role has been a long time commitment to the development of Personal Trainers since the early 1990’s. In 2011, this was acknowledged through Fitness NZ with their award for ‘The most outstanding contribution to the fitness industry’.

Following 18 years with the Les Mills group, Wendy left in 2001, to pioneer Personal Training education in NZ. Through work at AUT she supported the education of hundreds of personal trainers in the Auckland region. A move to Hamilton led to lecturing positions at Waikato University in exercise prescription, nutrition & wellbeing, sports medicine and exercise physiology papers. This was also the time that she completed her Master’s thesis in 2009, exploring how some of New Zealand’s leading Personal Trainers succeed in motivating and moderating exercise and nutrition behaviours with their clients.

Now undertaking her part-time PhD, Wendy continues to consult and writes for a number of fitness industry publications. This resulted in her being awarded, in 2014, the ‘Australasian Fitness Author and Educator of the Year’.

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Ready for

the snow Thinking of hitting the slopes this season?

You still have time to prepare.

BY Kristina Jessup

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hole-body strength and stability are important for physical preparation in both skiing and snowboarding. Strong legs and core are essential, in addition to hamstring strength to prevent knee injuries, which are common in skiers and snowboarders.

▲

These exercises target the lower body and core with upper body pulling and pushing movements. Stability at the knee also requires stability at the ankle, hip and pelvis, so remember to activate the gluteals (butt muscles) and keep the abs engaged during all exercises. Begin with a 10 minute warm-up either on the treadmill, bike or rowing machine.

Knee tuck on swiss ball – 3x 10–15 reps

This exercise will work on upper body and shoulder stability, abdominal and quadriceps strength. Walk out on the ball until your ankles are resting on the top of the swiss ball, engage the core and form a solid ‘plank’ with the body.

Lift the hips up to form a V shape with your body and engage the abdominals, keep the knees straight and push the toes into the ball. Slowly go back to the plank position with the feet on the ball. Repeat.

▲ Mini-squat cable row 3x 8–12 reps

Assume a mini-squat position with the cable at shoulder height, pulling arm is outstretched. Pull elbow back and squeeze the shoulder blade toward the spine on that side. Keep the lower back still and engage the abdominals.

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fitness journal June 2015

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▲ Deadlift 3x 8–12 reps

▲

Stand with your feet hip width apart, hands just wider than the knees grasping the barbell and keep the spine straight in this bent forward start position. Engage the abdominals and gluteals to stand upright, on return to the start position hinge from the hips and keep the spine straight. Due to this being a more complex exercise, please see a trainer or ask at your local gym for assistance when doing this for the first time.

▲ Trunk rotation with weight plate on Bosu 3x 8–12 reps

Find your balance standing on the Bosu and assume a mini-squat position, keep the trunk upright and extend the weight and arms out in front of you. Keep the hips facing straight ahead as you rotate your upper body to the left aiming to move approximately 90°. Only go as far as you feel comfortable and have control of your lower back.

TRX single leg push up 3x 8–12 reps

Adjust the straps to a long position so the foot straps are about 3 inches off the ground. Grasping the handles assume the position as shown with the elbows straightened, lift one leg off the ground, keep the hips neutral and avoid twisting the trunk. Lowering into the straps bending the elbows then perform a chest press by straightening the elbows and moving back to the starting position.

▲ Sitting plyometric jump 3x 8–12 reps

Start by sitting on a box which allows your hips to be level with your knees or slightly higher. Choose boxes that are lower initially until you get the technique right. Lean forward on the box with your arms behind you to use as momentum to help you jump up onto the box in front. Land gently and with control.

Kristina Jessup A specialist in exercise rehabilitation and chronic disease management, Kristina Jessup, Sport and Rehab Consultant at UniRec, uses “exercise as medicine”. Trained to provide carefully tailored exercise programs 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 that simply don’t know where to start, Kristina has a wealth of experience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation.

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fitness journal June 2015

13

Snowriders, are you ready?

Temperatures are dropping and first snow is coating the mountains of Tongariro National Park. All keen skiers and boarders will be starting to think about the ski season.

Long term forecasts are encouraging. Now is the time to prepare for the snow.

BY Dr Peter Gendall

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f you haven’t already checked out your skis, board or other equipment now is the time.

Get out the skis and check carefully over the bases and edges. It’s a good idea to start the season with carefully sharpened edges and good wax on the base. If you are not confident of maintaining your own ski equipment, take the skis in to your nearest ski shop and get professional maintenance before the season starts.

With many days’ use there is a tendency for ski bases to become concave, check for concavity by putting a straight edge across

the base, if you can see light underneath the straight edge then those skis may need a base grind.

The mountains are potentially dangerous places where we are often exposed to extreme weather events with wind and cold temperatures. Ice can be a hazard at times.

Poor visibility in low light or fog conditions is also a major hazard on many local ski fields. And underneath it all is the mountainous terrain with cliffs, rocks, chutes and other major traps.

Having your snow-riding equipment in good condition is the first step to riding safely. New Zealand has variable weather throughout the winter and all our fields have variable snow conditions. That means you must be ready for ice, wet snow, powder and crud.

When we talk about skiing or boarding injuries we’re usually thinking of knee strains or knee ligament tears, and leg or arm fractures.

Unfortunately far worse can happen!

Every year riders are seriously injured and killed falling over cliffs or bluffs.

Serious head injuries can occur whenever falling, particularly if you strike a rock.

Well-maintained skis or boards with sharp edges will help keep you safe on ice.

But there’s more to it; learn your mountain, know where you are at all times and be especially careful when visibility is poor.

What about your other equipment? Are your jacket and trousers still warm and windproof? Are you well equipped with warm underwear and mid layers?

Don’t forget to check your helmet. If you don’t wear a helmet think about the extra

protection it can give you.

Hi-tech foams in the new helmets give more impact protection than those of a few years ago, take a look around at the new gear and replace that old helmet.

If you’re interested in going off piste or ski touring you have more gear to get ready: emergency pack, shovel, avalanche probe and avalanche transceivers. Now is the time to check all this equipment, replace batteries etc. Crampons and ice axe will be other accessories you might need. Don’t forget a torch, maybe one with a red flashing light.

A whistle is also recommended emergency equipment, it should be easily accessible on your jacket.

Know how to intelligently read the weather forecast and the local weather. If you are going outside skifield boundaries know the local avalanche advisory, there are reports available online www.avalanche.net.nz and there should also be avalanche risk indicators clearly visible on your skifield.

Learn more about avalanches on line at www.avalanche.net.nz.

Do you know how to recognize and treat hypothermia (exposure)? Remember that children are far more at risk of hypothermia than adults. Adults with small or petite frames generally have less resistance to hypothermia than larger people.

Always take some food in your pack or hidden in your jacket. Quick energy from chocolate or glucose helps ward off hypothermia.

Remember the Snow Responsibility Code (see illustration) and have some awesome fun on your own snow beach. www.riverradiology.co.nz

The Snow Responsibility Code: 1. Stay in control at all times Know your ability, start easy, be able to stop and avoid other people. Losing control is the number one cause of falls.

2. People below you have the right of way The skier or boarder downhill of you has the right of way. Don’t forget to look above before entering a trail.

3. Obey all ski area signage Signs are there for your safety. Keep out of closed areas.

4. Look before you leap Scope out jumps first. Ensure the area is clear of others and use a spotter on blind jumps.

5. Stop where you can be seen When stopping, try to move to the side of the trail and make sure you can be seen from above.

6. Don’t lose what you use Equipment must be secured while walking or stashing. This goes for rubbish too! Remember to take all your waste with you so it doesn’t become a hazard for others (or the environment).

7. Stay on scene If you are involved in or witness an accident, remain at the scene and identify yourself to the ski patrol.

8. Respect gets respect Right from the lift line, to the slopes, and through the car park – treat others as you would want to be treated.

You don’t have to wait – call us for a prompt appointment.

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Jump to it When it comes to helping Waikato’s trampoline athletes, Rachael Sadler is head and shoulders above the crowd.

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he 38-year-old is the head trampoline coach at Hamilton City Gymnastics, and has helped coach a number of talented Waikato athletes into regional and national representation.

This month a team of New Zealand trampoliners are travelling to Australia to compete at the Australian National Championships. Among them are three Waikato trampoliners: Ethan Bai, Perrie Macdonald and Jaxon Waters.

Rachael is assistant coach travelling with the New Zealand team and offers her expertise alongside head coach Jarrod Herriot from Auckland and three other coaches; Nigel Humphries (Christchurch), Alex Nilov (Christchurch) and Rosa Estaban (Auckland).

The team will compete at the Australian National Championships for Trampolining with Ethan aiming to reach the finals in the Junior International Men’s level, and Perrie and Jaxon hoping to win medals.

The trio qualified at competitions held this year, including the New Zealand Nationals (Auckland), North Canterbury Superbounce (Christchurch) and Extreme Club Challenge (Auckland).

Fitness Journal caught up with Rachael just hours before the team headed off for Australia.

How did you become involved in the sport?

Through working at a UK holiday camp (Pontins) in the summer of 1999. I finished the summer season and moved to County Durham in north east England and the local sports centre offered me work. This is when I first developed a competitive trampoline programme.

What is your competitive background?

I have very little competitive background personally in trampolining as an athlete. I competed in two trampoline competitions when I was 23 to find out how it felt for the athletes I coached.

As a coach, I have had kids competing in trampolining since 2000. Hamilton City Gymsports’ programme started in 2012 growing from one recreational class a.week. before I started coaching there, to having classes, six days a week with waiting lists.

We started competitive trampolining in 2013.

What other sports are you involved in?

I used to have a strong involvement in netball. However I am heavily involved with playcentre and my son of 22 months, so I had to give up netball to be a mummy.

How and why did you get involved in coaching?

I have always enjoyed coaching sports. I started out coaching junior netball teams as a teenager. After the summer at Pointins, trampoline coaching came about due to my local sports centre needing a coach.... so I sort of fell into it.

What are the challenges?

Dealing with a large age range of children and young adults in the same training session e.g. 11-16 year olds in same group. Due to competitive ability they are competing at the top level for their age, and with it being a small club (15 competitive athletes in tramp) they need to train together. Only having one trampoline is another challenge.

Trampolinist Ethan Bai with coach Rachael Sadler.

What are the challenges of being involved in a ‘low profile’ sport?

Facilities, equipment and funding.

What key attributes do successful competitors share?

Determination, hard work and commitment.

What age can they start from?

Recreational trampolining starts at five years old. At Hamilton City I will let them move into competitive trampolining at around 7 to 8 years or older.

What are your short-term goals?

To grow the programme to capacity (we are close) and get a good strong group of coaches committed to the programme.

Long-term goals?

To have athletes compete at world age and eventually open level.

What are Ethan’s strongest points?

A natural talent, spacial awareness, determination and drive.

What three things would you like people to know about trampolining?

It’s great for fitness and fun to participate in, it is highly competitive on a world level with it being an Olympic sport.

What advice would you give to anyone wanting to have a go at trampolining?

Come along and have a go. It’s a fun sport and it’s for anyone, You don’t have to be able to flip or be flexible, if you work hard you can achieve anything.

Describe your current team?

Committed individuals who work awesomely as a team to support each other through the tough times and celebrate the successes together.

What’s the best advice you’ve ever had?

Talent can only get you so far.... hard work will get you as far as you want to go.... dream, believe, achieve.

What are the rewards?

Seeing the sense of achievement when the athletes reach a target or get a new skill.

Athletes improving on their personal best scores and qualifying for the events they are aiming for.

What is your proudest moment?

EJ, Perrie and Jaxon being selected for NZ team to travel to Australia this year, and at the same time being named as assistant coach of the team.

On a personal level, winning coach of the year for GSNZ at 2014 nationals and then being selected for the sport NZ Performance Coach Advance Scheme for 2015.

Recreational Trampoline • Perfect for the backyard trampolinist or competitive • Grouped ages from 5yrs – 15+yrs • Classes tailored to individual trampolinist • Limited to 8 in a class

Trampolinist Ethan Bai

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Gymnastics for all ages from Baby Gym through to Adult Classes

fitness journal June 2015

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Reaching great heights Ethan Bai may be a high school student, but he already has an impressive resume behind him.

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he hard working 16-year-old Hillcrest High School student is currently representing New Zealand in the sport of trampolining, where he is aiming to reach the finals as in the Junior International Men’s level at the Australian National Championships.

However, while justifiably proud to wear the silver fern and represent New Zealand, it is by no means his first time in the spotlight.

Chances are his name won’t ring any bells, but if you look closely, you’ll realise a large portion of New Zealand (and the world) has seen Ethan Bai before.

Ethan was ‘that boy’ who shot to global fame during the opening ceremony of the Rugby World Cup 2011; mesmerising the world with his standout performance as he singlehandedly opened the event and performed alongside rugby greats and guests.

He also starred as Robo-Boy in a memorable Tip Top bread television advertisement.

Clearly a talented performer, he is just as formidable when it comes to sporting talent.

A long-time rugby fan (and widely regarded as one of the luckiest boys in the world for the role he played at the Rugby World Cup), Ethan is looking forward to getting back on the field once he returns home from his trampoline competition.

He has also excelled in gymnastics before taking up trampolining and was graded with a black belt in karate at the age of 10.

How and why did you become involved in trampolining?

I have always enjoyed the trampoline. We have one at home and I spent a lot of time on it growing up. When I started gymnastics there was a tramp in the training hall – I always wandered over to it in between my training sets and jumped. Eventually, I joined the trampoline team and gave up gymnastics to concentrate on the tramp.

What was it that appealed to you most?

The chance to learn something new every training session. If you put in the effort you can progress reasonably quickly. You always find yourself on the edge of performance, you never “arrive”, once you have nailed a move, you are moving into the next, it gets higher and more complicated as you go.

When and why did you get seriously competitive?

I have always been competitive. I like to find ways to get the best out of myself whether it’s in sport or school. If you put your mind to something you can achieve a lot.

What fuels you to keep competing?

Just knowing that I can be better. I am also goal- focused, so I tend to focus on the next step or level or challenge and think strategically about how I can achieve it.

What is the biggest challenge of your sport?

The quality of other good jumpers out there.

Everyone I compete against is training hard and lifting their game, the other challenge is the hall in which the trampoline is situated.

Over the last year I have been getting close to the roof. The gym staff is great and removed a light to make a bit more room, but now I’m only a few inches from the ceiling. It’s a

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fitness journal June 2015

challenge as I need to get more height to set up for some of the bigger moves I’m doing.

What you do to keep fit?

I am part of a sports academy at school, there is always some type of event we are training for, Also I have a great coach who keeps up conditioning in all of our training sessions.

What is your weekly training routine?

I currently train four days a week, each session is two hours. I am also squeezing in some additional training in Auckland, plus each year there is “Boot Camp”. Boot Camp is a week of intensive training in Auckland where we look at skill development and do some pretty intense physical conditioning.

How do you relax?

I am a bit of a homebody, so happy to just chill at home when I can, or I will go hang with some mates.

What is the worst injury you have had from your sport?

I’ve been pretty lucky up to this point, I have a reasonably good sense of where I am in the air so if I crash, it’s pretty controlled.

What is your greatest personal achievement?

It would have to have been in the last Rugby World Cup, it was an amazing experience, a massive privilege and something I will never forget. It took a lot of work leading up to it and it wasn’t guaranteed until two days before the actual event.

What things have you learned from being an athlete?

It’s about hard work, there are no shortcuts.

What sports/activities/ etc. would you like to/plan or try?

I am looking forward to getting back into a bit of rugby this year after the Australian Nationals. I miss team sport, and I found I enjoyed rugby when I was playing it in the past. I am in a team, but haven’t had a chance to front because of my trampoline commitments.

How do you juggle schoolwork and training?

Not easily – I just have to dig straight into the school books as soon as I get home from school because within an hour or so I will be off to training and the night is written off as a result.

What is the greatest challenge of being involved in a sport which has a very low profile?

I guess it would have to be sponsorship.

Mum and dad are putting a lot of time and money into the sport, it would be great to have a sponsor to help out.

What advice would you give to people in the sport?

Keep a balanced life as much as possible, especially if you’re in it for the long haul. Make sure you keep enjoying it; the day you don’t is the day you stagnate in your development.

Who is your coach?

Rachael Saddler

What are the most important things people new to the sport should know?

Get the basics right before moving onto the next bigger move, there is always a temptation to try something new in a hurry, but unless you get those basics right, you will only end up producing some pretty messy moves,

What are your long-term goals?

I would love to compete in the “Worlds” and potentially the Olympics.

What is involved/required in achieving them?

Just staying in training and putting in the work. It’s also about surrounding yourself with good people and listening to your coaches. The coaches I work with know their stuff and have my best interests at heart.

What is the best advice you have ever received?

You can do anything you set your mind to. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Trampolining is the latest fitness craze to take the world by storm That’s not really very surprising when you consider that just 10 minutes of leaping on the spring loaded mats is the equivalent of a 30 minute run – which is great news for fitness fans.

Even astronauts are getting into this fun sport, with trampolining part of the NASA training programme.

In Hamilton, Leap Indoor Trampoline Park was the first to bring this craze to the region, and the community has been enjoying the sport ever since.

Having all the trampoline equipment made locally has been a major focus for the Waikato owners and the results are very impressive.

Leap provide a variety of sessions in its weekly timetable, from group fitness classes to dodgeball competitions, discount and late night sessions to one on one tuition, ensuring there really is something for everyone.

The newest addition to the equipment at Leap is the dodgeball

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court. Dodgeball is essentially a game where teams ‘remove’ the competitions players by hitting them with a foam ball.

The difference here is that it is played on trampolines.

The rear wall tramps add extra action and the whole game is fast paced, competitive, heaps of fun and an awesome workout. But why get into trampolining?

Well the list of trampolining benefits is impressive and includes improving circulation, reducing stress (how can you be stressed when you’re having so much fun?), stimulating the lymphatic system, firming and toning muscles and even strengthening your heart.

Brilliantly, the springs take away a lot of the impact of the exercise, meaning your joints don’t get as bashed around as can happen with other sports.

In fact, there are so many overall benefits of trampolining it’s definitely worth adding a visit to Leap into your fitness regime.

42 Sunshine Avenue, Te Rapa, Hamilton T: (07) 850 4222 E: info@leapnz.co.nz facebook.com/leapingnz

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Top of his game Top New Zealand BMX rider Tim Ferguson has been bike-mad since as far back as he can remember.

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urrently ranked top in New Zealand for the Masters 30+age group, Tim is a well known face on the BMX circuit. He has held four New Zealand titles, six North Island titles, won the Queensland Elite and three USA national races. He has also been number six in the world (after crashing in the final).

He’s still chasing that world number one title though and is about to head off to Belgium for another crack at the top spot next month.

“I am confident I can pull it off. I don’t want to stop until I have that W1 on my bike,” said Tim. The 32-year-old spends pretty much every waking moment surrounded by bikes; he’s either training or working; travelling around New Zealand for Action Downunder, an action sports distributor for bicycle and water sports equipment.

Born in Te Awamutu and raised in Cambridge, where he attended Cambridge High School, Tim admits none of the ‘mainstream’ team sports held much appeal for him growing up.

“To be honest my family were not really into many sports. I remember watching rugby and cricket, but they never appealed to me.

“I never got in to any of the traditional Kiwi sports and wasn’t much of a team player as I don’t like losing because someone else has a bad game, so I just rode my bike. I loved speedway (cars) so would ride my bike for hours in an oval in front of the house wishing I was racing.”

That early love for speed still remains and Tim still spends time at the speedway and hopes to race sprint cars when the physical input required for BMX racing becomes too much.

After having a go at BMX as an 11-yearold, he is just as passionate about it 20 years later – and is still a force to be reckoned with on the track.

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“At this point the body is going strong but I still have the desire to be the best in the world – so it’s full steam ahead for now.”

20 QUESTIONS WITH TIM FERGUSON How and why did you become involved in BMX? I remember going to the track and thinking it was so cool as an 11-year-old. I didn’t really start racing until a few years later when some other friends decided it would be a good idea to come along. After a season they dropped off but I couldn’t stop, I loved it too much at that stage and had dreams of bigger things to come.

What appealed to you most about it?

To start with it was something fun to do with friends, but to be honest I was not that good at it. Being competitive it frustrated me and I wanted to get better. Once I started to improve and move through the ranks it was the challenge of racing and I wanted to win more than anything. It is still the same to this day. All I want to do is WIN.

When and why did you become seriously competitive?

I think for a lot of years we just raced for the sake of racing. Yes, I wanted to win, but apart from the Nationals and North Island titles there was not much more you could aspire to. Then came the Olympics and the sport changed. It became a lot more serious and people started looking at things in a different light.

I was selected to be a part of the NZ High Performance team and raced throughout NZ and Australia for a few years, but as it got closer to the Olympics it was announced that NZ would only take Mark Willers and Sarah Walker. So the remainder of the team was dropped.

Looking back now, I was not even close to my potential and did not deserve to go, but you learn these things with age. I decided to move to Australia as there was better racing and I could ride my bike all year round. I spent four years in Australia and still came home to race the North Island and NZ titles.

What drives you to keep competing?

I love it as much today as I did when I first started. I am now racing Elite part-time and having fun keeping the young guys behind me and competing in Masters at Nationals and North Island titles, with the goal of becoming world champion this July in Belgium.

I no longer race full time Elite, but I still train and ride as if I do, because to make myself happy I have to be riding at my best.

List your titles/successes: 4X NZ #1 and current NZ 1 in Masters 30+ 6X North Island #1 Queensland Elite #1 I have won 3x USA National races World #6 in 2013 after crashing in the final.

What is the great challenge of your sport?

BMX is such a mental game. You can be the

best rider in the world, but if your head is not where it needs to be, you will be riding at the back of the pack.

In most sports you have your lane and can go about your business, but with BMX you can get cut off from the start. Riders will take any opportunity to shut you down and end your day.

Imagine the 100m sprint but racers can run in to each other and they have to hit jumps and corners. That’s BMX.

What you do to keep fit for your sport?

I spend a lot of time in the gym and sprinting on the bike. Over the years I have started to enjoy this side of my training much more, but nothing beats spending time on the bike. I also spend as much time as I can on mountain and road bikes as I find it stops me getting stale.

What is your weekly training routine?

At the moment building in to world’s. I am doing…

Monday: Gym Tuesday: Track and gate start session at Hamilton BMX Wednesday: Sprints and gym Thursday: Track and gate starts Cambridge BMX Friday: Spend some time with my lovely girlfriend/day off Saturday: Cambridge track session and sprints Sunday: Te Awamutu track and gate session

How do you relax?

I spend time at home with my girlfriend to make up for all the late nights training. I also go to speedway any chance I get.

What is the worst injury you have suffered from your sport?

I have had quite a few over the years but the one that still hurts me now is my foot. I was

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playing around at a skate park in Australia and broke it when a kid rode in front of me. I crashed so I wouldn’t hit him. This resulted in pins and wires being inserted to hold my foot together and still to this day it hurts like crazy on a cold night.

What’s your greatest personal achievement?

I can’t name one that stands out but winning a NZ title is always going to be up there. To be honest, over the years I have had many riders look up to me and that means alot.

What things has being an athlete taught you?

BMX has given me a life and modelled who I am in so many ways. It has taught me how to deal with tough situations and come out on top.

What sports/activities are you planning to try?

I spend as much time as I can at the speedway and one day plan to race sprint cars. So when my body has had enough, that is the direction I would like to head. At this point the body is still going strong so I am going to make the most of it.

Is there a title/goal which you want to achieve before you retire?

Yes, I have to get my World #1 we are off to Belgium in July to have a crack at it and I am confident I can pull it off. I don’t want to stop until I have that W1 on my bike.

How long do you plan to stay involved in the sport?

I will never stop riding and being involved.

Once you race BMX you are in it for life one way or another.

How important is your bike equipment and what do you use?

My bike is super important and I only use the best, because if something breaks when you’re riding, it normally ends with a broken

bone. I ride for the Yess BMX designed and made in Canada with all BOX components.

What advice do you give to people in the sport?

Enjoy riding your bike and set goals, be it big or small.

What are the most important things people new to the sport should know?

Start young and don’t be afraid to ask questions. I see so many people come into the sport and have the wrong bike because they did not know who to talk to. Just ask a member at your local club and they are more than happy to help and point you in the right direction.

What is the best advice you’ve ever received?

Forget about everyone else and focus on yourself.

Describe the team around you?

I owe a big thank you to Philippa Dove for always being there and helping me achieve my goals. Also to Yess BMX, BOX Components, Fly Racing, Action Downunder and Mountain To Road

How did your career with Action Downunder come about?

It all started back when I was a kid. All I wanted to do was ride my bike and pull things apart. This included my bike and over time I became quite good at it. When I left school I worked as a bicycle mechanic for a few years before heading to America to do a few races. When I came home I started working as an automotive mechanic for five years before realising I much preferred working in the cycle industry. I worked as a bicycle mechanic in Mount Maunganui up until a year ago when the job here at Action Downunder came up and as a big part of the business is BMX I jumped at it and have not looked back since.

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Out and about 1 Ayla and Olly Brunton make the most of the little snow there is 2 Bridie Case-Miller, GS for St Joseph's Fairfield Navy, stands ready to receive the ball. 3 4X4 action with Mike Hill in the navigator seat 4 Raglan soccer superstar Ruby Taggart 5 Relaxing on the waves – Milla Taggart shows her style 6 Amber Ball, Rhiannon Barlow, Madeline Jackson, Emma Cook 7 Snowboarding action with Ayla Brunton 8 The Te Awamutu Sports Cycle Club winter race series proves popular with this C-Grade bunch

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Cheers to our champs 1 Samantha Felton on Henton After Dark, placing second in the Taupo 3 Day 2* 2 Jana Kivell, a member of the NZ team playing at the Oceania Inline Hockey Champs against Australia. 3 Waikato swimmer Troy Balvert with Charlotte Webby and Kane Radford before the fourth round of GINA/Hosa 10km Marathon Swimming World Cup in Mexico 4 Inline hockey action at the Oceania Inline Hockey Champs 5 Waikato Business News team takes out the inaugural Cambridge Badminton Business House competition; Darren Thornton, Kim Higgie, Mary Bear, Jody Anderson and Karlene Bhai. 6 Eva Parker celebrates her win 7 Hamilton freeskier Matt Sweet gets some air practising his tricks at Hamilton City Gymnastics 8 Runners up in the Cambridge Badminton Business House competition: the Roto Farmers; Jim Cooper, Graeme Shaw, Bryce Mead, Tim Garrett, Stu Tynan

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Tips for men's health

BY Alison Storey

A

sk someone if they have a plan for financially surviving retirement and around 72 percent will say they have.

Ask if they have a plan for how they will physically survive, slash, enjoy retirement and only around 42 percent will have that figured out.

Which means around 30 percent of people will have the financial capacity, but perhaps not the physical capacity to walk to the car and get to the airport for that world trip.

Irrefutably, men are worse at fronting up for health screening and regular check-ups, with most of those waiting until well after they are 50 years old before even considering it.

Statistically more women seek out information regarding illness prevention than men, and men die on average four years younger than women, so this article from here on

supporting the immune system, is vital to reproductive capacity in men.

There is a reason man (kind) cannot survive on steak alone.

The role of work-related stress in blood pressure statistics, points to maladaptive coping strategies such as increased alcohol consumption, excessive consumption of food or cigarettes, and a lack of physical activity in men, implying it’s not the stress of the job, but the negative measures taken to cope with it that are the problem.

So the change has to involve either the job or the actions. Denial that there is stress in the first place also factors in increased blood pressure.

Still smoking? Quit now. There is a 60 percent increase in surviving past sixty-four if you do and if there was a financial investment that created a 60 percent return would you not invest in that?

Adding life to your years as opposed to uncomfortable years to your life, with what they’re calling ‘successful ageing’ and ‘active life expectancy’ by taking preventative measures, getting check-ups, pursuing positive changes in lifestyle, exercising and eating well, and creating a healthy positive environment around yourselves, boys, is a very sound investment. www.storeysport.co.nz

in is unapologetically sexist in the month of men’s health week.

Factors nominated by men to influence that health were lifestyle (92 percent) and environment (80 percent) – both of which are arguably able to be changed.

So when 70 percent of hospitalisations are for somewhat preventable diseases, why are men not making the choices and decisions that prolong their quality of life so retirement and the freedom of opportunity can be fully recognised?

From a purely exercise and nutrition point of view here are some thoughts; Playing one game of squash a week and following that up with a beer does not count as a healthy lifestyle. Training several times a week with a soccer team with a game on Saturday, and buying a sandwich instead of a pie for lunch is.

Skipping breakfast and working through lunch is neither necessary nor healthy.

Sitting down to take the time to eat a balanced breakfast with fibre, protein and a glass of water or milk will speed up your metabolism by more than five percent a year if you haven’t had this routine before.

Just a couple of carrots a day will provide almost all your daily Vitamin A needs which as well as

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(It does not result in total or ‘black’ blindness) One in seven New Zealanders over the age of 50 years are affected.

It is caused by genetic and environmental factors such as age, family history, smoking, diet and lifestyle.

The incidence increases with age.

Smokers are three times more likely to develop the disease and at least a decade earlier than non-smokers.

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Listen up men: Men’s Health Week Preventative health The best thing New Zealand men can do about their health is to get proactive. By taking preventative action, you can reduce the danger of major health risks including stroke, testicular cancer, cardiovascular problems and depression.

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very positive change is a step towards better and longer lasting health and happiness. Men’s Health Awareness Week runs from June 8-14 – check it out at www.menshealthweek.co.nz There are a few simple steps men can take to actively promote and protect their health: Visit a GP and know your family history One of the easiest and most effective ways men can take care of their health is by getting to know a GP and having a check-up once a year – think of it like a ‘warrant of fitness’ for your body or taking a time out for a men’s health “Pit Stop”.

A GP will be able to check for all age appropriate health risks, answer any questions you may have about your health and outline what steps to take to make sure you stay healthy for the future.

You can also visit a pharmacy as your local pharmacist is an easily accessible first step towards looking after your health. They are open long hours, late nights and weekends, and can offer you free health information and advice. Participating Life and Unichem pharmacies are also offering free blood pressure checks throughout the month of June www.menshealthweek.co.nz/events.

Detection is in your hands Testicular cancer is the most common cancer affecting men between the ages of 15 and 35, but the disease also occurs in other age groups, so all men should be aware of its symptoms.

Most testicular cancers are found by men themselves, by accident or while doing a testicular self-examination. The testicles are smooth, oval-shaped, and rather firm. Men who examine themselves regularly (once a month) become familiar with the way their testicles normally feel. Any changes in the way they feel from month-to-month should be checked by a doctor, preferably a Urologist. www.testicular.org.nz

Measure your pressure Blood pressure can be a key indicator for a range of illnesses, such as stroke.

Each day, seven New Zealanders die from stroke, with a further 5,500 strokes occurring and often resulting in disability. A third of these strokes are attributable to high blood pressure. Therefore, having your blood pressure regularly monitored is a good preventative measure.

Participating Life and Unichem pharmacies are offering free blood pressure checks throughout the month of June. www.stroke.org.nz

Regular exercise The benefits of regular exercise can be huge for physical, mental and sexual health.

By getting into a routine that includes 30 minutes of physical exercise a day, you can be well on the way to ensuring your health for the future.

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Research shows that higher levels of physical activity can reduce cardiovascular disease, help fight depression, help prevent the onset of Type 2 Diabetes and improve sexual function. Take control of your health with 30 minutes of daily exercise.

Healthy eating Just as important as regular exercise to making sure you maintain a healthy and balanced life is healthy eating. Eating well is important for both mental and physical health, so you need to know what foods to eat, in what quantities and what foods to avoid to minimise health risks.

A balanced diet means eating a wide variety of healthy foods including plenty of vegetables, fruit and cereals (like bread, rice and pasta), some lean meat, chicken or fish, dairy products (milk, yoghurt, cheese) and lots of water. It’s a good idea to avoid fatty foods and foods with lots of sugar in them.

A nutritionist can offer advice and support and design a personalised nutrition and fitness programme for you.

Maintaining healthy relationships with family, friends and mates Close relationships with family, friends and mates can form the cornerstone for a man’s whole life and wellbeing. They are the most important source of love, support and understanding and often underpin a man’s sense of self.

If you want more information about how to keep your relationship on track or if you need some help through a difficult time, contact Lifeline on 0800 543 354.

Prostate Cancer If you’re over 40, get an annual check for prostate cancer.

One in 10 NZ men will get prostate cancer.

From age 40 get an annual prostate cancer check – starting with a simple blood test.

Prostate cancer is curable if you get to it early enough.

For more information, support or advice visit the Prostate Cancer Foundation website www.prostate.org.nz

Stress, isolation and depression Stress and isolation are far bigger factors in overall health than many of us realise.

To our detriment, we often tend to prefer to think something that is obviously wrong, will come right or will pass. Recognising the symptoms of depression in yourself and others can be the first step to beating it. Symptoms include tiredness, irritability, sleep disturbance, and loss of interest in work or other activities. Other things to look out for as risk factors include family history of mental illness, excessive alcohol consumption, drug use, stress, unemployment and chronic illness.

Serious depression affects one in eight men at some time in their lives. It’s real and it’s important. Everyone can struggle with day-to-day experiences, but the challenge facing men is to realise when they are getting overwhelmed and knowing when and how to get help. Don’t try to deal with depression on your own. Tell someone you trust how you are feeling. Talk to a health professional you trust.

Remember that there are services out there to help you or you can chat with your GP. For more information: www.depression.org.nz

Stop smoking – it’s the only healthy option Smoking causes more deaths every year in New Zealand than road crashes, suicide, skin cancers, drowning and homicide combined.

It is no secret that if you are a smoker, it increases your risk of coronary heart disease, stroke and a range of cancers and other diseases.

Quitting is the only healthy option. There are a number of services available for those who want to quit – speak to your GP or nurse, call Quitline on 0800 778 778 for help or visit the website: www.quit.org.nz

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Yoga myth busting Yoga is becoming increasingly popular among athletes, but there is still an element of the unknown and some common misconceptions about it.

So it’s time for some ‘yoga myth busting’.

Caution: reading this article might break down your reasons for not giving yoga a go yet.

Are you ready to let go of the excuses?

By Sarah MacDonald

Yoga myth #1: You need to be flexible to be ‘good at yoga’

Yoga myth #2: Athletes shouldn’t do yoga in case they become ‘too flexible’

I’ve lost count of the times I’ve heard someone say “I’d be no good at yoga – I’m soooo inflexible.” Newsflash: Being ‘good’ at yoga does not mean you need to be flexible.

Athletes are often not very flexible. This may include you, especially if you do a power sport or a sport with a lot of repetitive motion and muscle use. But having tight (strong) muscles is no reason to rule out yoga (quite the opposite) and it certainly doesn’t mean you will be ‘no good’ at it.

On the other end of the spectrum, maybe you are a gymnast and are super flexible already – you may find this throws up its own challenges when you try doing yoga.

Can you ‘contain’ that flexibility to find good alignment?

Being ‘good’ at yoga is not simply about how long your muscle fibres are. As an athlete, the purpose of yoga is to create and maintain balance, and develop greater awareness. It is about the ability to tune in to your body, become aware of its patterns, habits, strength and weaknesses and then work to establish a better balance. This will include stretching, developing core strength, being able to find correct alignment and good form, and working on your mental game too.

Yoga is a path of both personal and physical development. It is about observation; not judgement or competition. So don’t let the ‘flexibility’ issue psych you out.

A physiotherapist working with elite level New Zealand athletes once expressed to me his hesitation about athletes practising yoga.

He was concerned that ‘all that stretching’ might make them ‘too flexible’. I asked him to consider what the athletes’ weekly training schedule included. He soon realised his concern was unfounded.

Yes, it’s true that being too flexible could make an athlete less stable and this could detract from optimal performance or result in injury. But incorporating some yoga into your training programme is not going to make you ‘too flexible’.

If you are an athlete, consider how much time each week you spend training – either performing or practising your sport, or doing cardio or weight training. This can add up to many hours (perhaps 20 or more hours for top level athletes) where you are actively working your muscles in ways that will make them tighter and/or creating imbalances with other relatively weak muscles.

Add to this the time you spend going about daily activities that tend to keep us all tight (anything seated, performing repetitive movements or not moving much at all).

It can be quite revealing to consider how many hours in a week will be spent doing things that are making your body tighter.

Now consider adding in an hour or two a week of yoga. No matter what you do, the ‘tightening up’ hours will most likely exceed

the ‘stretching out’ hours by a huge margin.

Yoga to complement athletic training is a great way to find ‘balance’. One or two (even three or four) yoga sessions a week will provide the opportunity to lengthen out tight muscles, maintain range of motion and prevent injury. When you consider the ‘tightening versus stretching’ balance, you’ll see the risk of becoming ‘too flexible’ is quite simply a myth. Busted.

Yoga myths #3 & 4: Yoga is ‘too easy’ and yoga is ‘too hard’ I understand if this may appear contradictory – how are these both myths?

My response is that yoga is both simple and complex. It is both challenging for anybody, yet accessible to everybody.

Many people don’t recognise that yoga is much more complex than simply stretching. Yes, yoga is about stretching, and in terms of yoga for athletes we do focus strongly on stretching, to balance flexibility and stability throughout the body. We also work on core strength, coordination, breathing and more.

As much as yoga is a physical practice, it is also a mental practice. For athletes the relevant skills include the ability to shut out distractions and focus on the present moment and the task at hand, which can be

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challenging.

No responsible yoga teacher should ask athletes to push their bodies too far into inaccessible or unsafe poses (making it ‘too hard to do’). In yoga you find your own personal safe limit to work at and you progress from there, one breath at a time.

The hard part about yoga is facing up to what you find challenging – mentally and physically, and then finding an intelligent and safe way to meet that challenge.

Sometimes this will mean staying with a pose and working through discomfort, and other times it may mean accepting that you need to back away from trying to ‘attain’ a pose that your body is not ready for.

Finding this balance and developing a responsible approach to yoga can be a revealing process in itself – discovering where your boundaries are, learning to accept them, and explore what is possible for you.

Yoga can be tailored to meet each individual’s needs, and that is why you will find such an array of yoga styles and classes these days.

Whether you find yoga ‘easy’ or ‘hard’ depends on why, and how, you are doing it. Always remember the reason why you are doing yoga. This in itself should bring a sense of ease and a sense of challenge for each individual. www.balanceyoga.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

The challenge of food allergies One day you’re trucking along eating whatever you like, and then *BOOM* all of a sudden you’re diagnosed with food allergies and it feels like you’re not allowed to eat a damn thing.

By Christina Stewart

S

ure the health improvements no longer eating a poisonous substance are immense. You’ll probably have more energy, better skin, less stomach pain … yada yada yada, but no one talks about how sad it is to say goodbye to all the noms.

It’s like being on a diet, except unlike Weight Watchers, you can’t save up points to be able to cheat on yummy stuff in the weekend. There’s no end in sight, this is your life now (sob).

For the newly diagnosed, sticking to the dietary plan can be hard. You have to get your head around learning what’s safe for you to eat, and you’ve then got to fight the constant temptation around to ‘just have a bite’ of the yummy food you used to know and love.

You can expect the first few months of allergy-free living to be pretty overwhelming,

GLUTEN FREE RECIPES Gravy from scratch

but over time it does become easier to resist the lure of puff pastry and crème brulee, and know what you can eat instead. Here are some tips to make life easier for the newly diagnosed: Remind yourself why you’re avoiding certain foods. You’ll be healthier if you don’t eat them. Remember those horrible side-effects you used to suffer when you were eating like a normal person (I bet you don’t miss those).

For people with coeliac disease (including people those with no gastro-intestinal symptoms), this is particularly pertinent: eating gluten just once a month increases mortality rates to six times that of a coeliac who sticks to eating gluten-free.

Make friends online. There are tonnes of groups on Facebook for every kind of food allergy. Join a group, talk to others who have the same issues as you and you’ll find new ways of coping, as well as tips for what to cook and where to shop.

Build a support network. You are much more likely to avoid allergic foods if your friends and family are supportive of your need to eat safely. Educate the people around you so they can help you make the right decisions.

Don’t beat yourself up when you make a mistake. Mistakes are inevitable when you’re still learning. When I was first diagnosed, I didn’t realise that beer contained gluten …. Oops, I found out AFTER I’d had beersies with a friend and ended up hanging out in her bathroom all evening.

Do your homework. You will have to become your own health advocate. It’s up to you to learn what foods are and aren’t okay, so you can keep yourself safe. Go to the

library, look online and talk to others with the same food allergies so you can learn how to read food labels.

Learn how to make tasty food. Allergy-free food doesn’t need to be fun free. Learn to cook allergy-free so you can make your own safe versions of your old favourites. Check out my column in last month’s Fitness Journal for more on cooking with food-allergies.

Join up. There are several organisations that offer support and resources for people with food allergies e.g. Allergy New Zealand www.allergy.org.nz and Coeliac New Zealand www.coeliac.org.nz PS Happy Junk Free June! If you’re trying to give up the white stuff (I’m talking about sugar here, not cocaine), why not try some alternatives to refined sugar like maple syrup or stevia next time you do some baking. www.gluteygirlinthetron.com

You know what tastes great with roast lamb? Gravy!

Gravy is really easy to make from scratch, and can be made gluten and dairy-free. Here’s how: After roasting your leg of lamb, remove from the oven dish. Drain off any fat. (Note: if you don’t drain off the fat, the gravy won’t thicken properly).You are then left with the meat juices and yummy browning.

Add some water to the oven dish. It’s hard to say how much, just add enough so that you have more liquid, but don’t remove all the flavour of the juices.

You can always add more later. Heat the dish on the stove top, stirring with a fork.

In a small cup, mix 1-2 tablespoons of arrowroot with a small amount of water. Add the mix slowly to the oven dish, stirring as you go until gravy reaches the desired thickness.

Add salt and pepper to flavour, and gluten-free tamari. Mix, and serve. Voila!

White sauce Melt 1-2 tablespoons of butter in a pot (being careful not to burn the butter).

Add a raised tablespoon of arrowroot, and salt and pepper to flavour and whisk.

Slowly add milk until reaches the required consistency (keep whisking to avoid sticking to the bottom of the pot).

You can also add cheese and chopped parsley to the sauce - yum!

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fitness journal June 2015

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The spell of sweet poison Sugar is everywhere. Not just in our food. It is also making headlines around the world. With the recent screening of That Sugar Film in Hamilton, it is particularly topical. This month, whole foods coach and food writer Deborah Murtagh expresses her thoughts on what many refer to as the sweet white poison.

By deborah murtagh

T

reating yourself or your children to a little candy or cookie is like treating them to a little poison. A single sugar hit impacts DNA and leaves us vulnerable to a myriad of diseases.

After reading this you may want to rethink sugar habits in your home and reconsider just how healthy it is to consume a hit of a drug that is said to be more addictive than cocaine.

Sugar consumption and costs in NZ The average New Zealander consumes six times the daily intake recommended by the World Health Organisation (WHO). Each year we are consuming an average of 54kg of sugar, equivalent to 148gm or 37 teaspoons per day. That’s a horrifying amount.

For those of you who have seen the new documentary That Sugar Film, the experiment on the damaging effects sugar had on Damon Gameau in just 60 days was based on a mere 40 grams per day, well below our average consumption.

If you haven’t yet seen this documentary, I highly recommend you do.

While sugar hits headlines all around the world, research into the effects of sugar has been underway for decades. Like Big Tobacco, Big Sugar will do its finest to hold its position in the marketplace by suppressing or overshadowing evidence of its danger through funding studies that support its supposed ‘safety’.

All while continuing to market and sell and disguise this addictive poison, not only in junk foods, but also in ‘health’ foods.

While consumers continue to remain under sugar’s seductive spell, it is now considered that this drug is more addictive than cocaine or tobacco and will continue to impact DNA for generations to come. Sugar is quite literally killing us.

Sugar and epigenetics Epigenetics is a new science that proves how environment plays a critical role in genetic expression and therefore health. The old science stated that our genes were hard wired and dictated health.

However this theory has since been disproved, as there are a number of factors involved with genetic expression. We are each born with more than 30,000 different genetic potentials.

A single sugar hit causes DNA disruptions for 14 days. However, regular poor eating habits, consisting of high levels of sugar and carbohydrates may amplify the effect, with genetic damage lasting months and even years...

What we now know is that our environment turns genes on and off. Sugar is one of the major dietary factors involved with altered or damaged epigenetic expression.

A single sugar hit causes DNA disruptions for 14 days. However, regular poor eating habits, consisting of high levels of sugar and carbohydrates may amplify the effect, with genetic damage lasting months and even years and is potentially being passed on through generations. Sugar attacks our DNA and alters genetic expression and even transforms our genetic code.

To understand how this occurs, let’s quickly look at basic biology. The human body consists of roughly 50 trillion human cells and 100 trillion bacteria. (Yes you read correctly, we are more bacteria than human).

Within each of our human cells is the ‘brain’ of the cell called the nucleus, and within the nucleus is our DNA. At the ends of our DNA molecules are telomeres. Telomeres may be protective against cancer, death, and ageing itself; anything that harms telomeres could put us at substantial risk.

One of the major ways to alter telomere function and DNA is through diet. Data from the Journal of Nutrition, Health and Ageing found that higher blood sugar levels result in more damage to the telomere and its associated DNA. Therefore what we eat plays a crucial role in health and even ageing itself.

Sugar has been proven to cause • Heart disease and high cholesterol • Fatty Liver, or NAS • Diabesity (Diabetes and obesity) • Altered immune functioning leading to recurrent common illness and chronic diseases • Premature death • Brain disorders such as ADHD, dementia, Alzheimer’s • Premature ageing • Inflammation leading to excessive pain from conditions such as arthritis

The gut and the brain Apart from telomere damage, sugar consumption also feeds pathogenic (harmful) microbes in our body, damaging our immune system and causing inflammation.

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fitness journal June 2015

Inflammation is the cause of nearly all diseases.

The human gut contains varieties of yeasts and more than 100 trillion bacteria that together make what is termed the human microbiome.

Dr David Perlmutter, author of Grain Brain, is a neurologist and fellow of the American College of Nutrition.

In his latest book, Brain Maker: The Power of Gut Microbes to Health and Protect Your Brain-for Life, he explores that the quality, quantity and composition of the bacteria in our gut have enormous influence on our brain.

He states that the hundred trillion bacteria that live within the gut are so intimately involved in brain function on a number of levels. They manufacture neurochemicals like dopamine and serotonin for example, and also make important vitamins that keep our brain healthy.

They also maintain the integrity of the lining of your gut. This is important when we know that when our gut lining becomes compromised, we end up with gut permeability or leaky gut.

This increases inflammation, which is at the cornerstone of virtually all brain disorders, from Alzheimer’s and Multiple Sclerosis (MS) to Parkinson’s, autism and even depression.

Our changing gut bacteria Another important factor is that gut microbiome is a major driver of genetic expression, turning on and off genes depending on which microbes are present.

“The gut microbiome is 99 percent of the DNA in your body, and it is highly responsive and changeable based upon lifestyle choices, most importantly our food choices,” Dr. Perlmutter says.

“There’s this beautiful dance that happens between gut bacteria and our own DNA. The gut bacteria actually influenced the expression of our 23,000 genes. Think about that.

The bugs that live within us are changing our genome expression moment to moment.

“Our genome has not changed over thousands of years.

“But now, suddenly, because we’re changing our gut bacteria, we are changing

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Sickly sweet Sweet sweet sugar – this innocent looking white powder has risen to notoriety and been hitting the headlines in recent months. While many have realised the health implications of too much sugar for some time, recent discussions are centred around how this sickly sweetness has become something of a hidden danger; disguised under the guise of slick packaging and hidden behind ‘healthy’ labels.

A

ctor and filmmaker Damon Gameau has roared into the spotlight with his investigation into the effects of sugar. His book That Sugar Book and health documentary That Sugar Movie provide a startling reveal of just how rapidly sugar can change your health picture.

It started when Damon met a girl he was keen to impress and decided to get healthy by dramatically reducing his sugar intake.

He admits that in no time it seemed he was slimmer, calmer, fitter and happier. He was also very curious: why did the elimination of sugar have such beneficial effects on his health and wellbeing?

Damon decided to experiment and film the results. He would eat 40 teaspoons of sugar a day for 60 days. Crucially, he would only consume perceived ‘healthy’ foods like muesli bars, breakfast cereals, low-fat yoghurts, juices and smoothies. So this was more of an experiment into how sugar is hidden in foods we think are a better choice than the obvious sugar laden lollies, fizzy drinks, etc.

the signals that are going to our own DNA; coding now for increasing things like free radicals, oxidative stress, and inflammation.

That is a powerful player in terms of so many disease processes.”

Protecting your forgotten organ by avoiding sugar Quite clearly this all confirms just how vital diet and lifestyle factors are in preventing and fighting illness.

However the point here is prevention. If we work to protect our microbiome, we can prevent disease.

Often referred to as ‘the forgotten organ’, microbiome are adversely effected by the following: • Stress • Poor diet, including sugar, GMOs, non organic foods

Damon Gameau The results were staggering. Although his caloric intake was the same as his regular diet, he put on nearly 9 kilograms in 60 days.

Within a couple of weeks, he had the beginnings of fatty liver disease. Doctors who monitored his health throughout warned

• Antibiotic use, the contraceptive pill, anti-inflammatories and other regularly ingested pharmaceutical drugs • Use of artificial sweeteners including aspartame, 950, 951. Yes artificial sugars cause gut damage too • Excessive alcohol As a young practitioner in natural medicine, I knew about the importance of gut health 20 years ago. I fastidiously raised my three daughters protecting their immune systems through gut health protection from the time they were born.

Now aged 8, 15 and 18, I am proud to say that not a single dose of an antibiotic has been used by my children. Instead I used natural medicine and a traditional diet rich in probiotics to prevent illness.

I nursed them through temperatures allowing their body to heal itself rather than

him that he was on the road to obesity, diabetes and heart disease.

His journey took him not just down a path to ill health, but to outback Australia and to the backblocks of the USA. He interviewed food manufacturers, health experts and large-scale consumers of the white stuff. He discovered that 80 percent of products on our supermarket shelves contain sugar, and that 5.5 million Australians have fatty liver disease directly linked to their sugar consumption.

That Sugar Book follows Damon on his journey and blows the lid on how the food industries make and sell our food.

It also contains sensible advice on kicking the habit, foods to avoid, how to shop, how to read labels and how to cook sugar-free food, with the help of more than thirty delicious, nurturing and easily prepared recipes.

Fun, feisty and fired up, this book is set to change the eating habits of a generation.

That Sugar Film is currently screening in Hamilton – I recommend you take friends, family and teenagers. It’s compelling viewing, just as the book is compelling reading.

reaching for Pamol, which only drives infections deeper, and prolongs illness. I avoided anti-bacterial products in the home, and didn’t subscribe to the ‘hygiene hypothesis’, which has also been disproven.

At all cost I protected their gut and this has paid off hugely. I am grateful to see mainstream science is catching up to what naturopaths have known for decades.

That what we eat impacts ALL areas of health and the human body. The most important organ to protect, nourish and nurture is your microbiome, and you begin by avoiding refined sugars.

How to feed your microbiome • Consume a traditional diet low in sugars, low grain, higher fat diet. Coconut oil is particularly good for gut health.

• Consume probiotic and cultured foods such as raw sauerkraut, lacto-fermented

WIN WIN WIN Fitness Journal has two copies of That Sugar Book to offer as a reader prize.

To enter, just email your name, address and contact details with That Sugar Book in the subject line to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close June 30.

•

•

pickles, kombucha tea, natural ginger beer and cultured whole milk dairy such as unsweetened yogurt and milk kefir Consume prebiotics and high fibre foods that house and feed healthy bacteria Take a daily probiotic Deborah Murtagh founded Whole Food Secrets, an online nutrition and cookery school offering online programmes in nutrition and weight loss, and has a thriving nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases.

Deborah Murtagh is giving a free talk in June on the role of gut health in weight management.

For details please contact her through her website www.wholefoodsecrets.com

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fitness journal June 2015

27

Junk Free June If there was ever a perfect time to jump on the bandwagon, June is it. Embrace Junk Free June, the new nationwide fundraising event for The Cancer Society of New Zealand and the first of its kind anywhere in the world. Junk Free June will see Kiwis raise money for The Cancer Society of New Zealand, by eating “junk free” for the month of June.

N

ew Zealanders nationwide are encouraged to make a positive nutritional choice, by sacrificing a junk food or junk foods for the entire month of June, and having their friends and family donate money in support.

Junk Free June participants are encouraged to share their progress with the

world by using the #junkfreejune hashtag across all social media platforms.

The definition of ‘junk’ is self-defined and different for everyone; Junk Free June is about sacrificing something that you eat often and know isn’t good for you. By cutting one’s own version of ‘junk’ out for the month, individuals raise money for The Cancer Society of New Zealand.

NADIA LIM | @nadialimchef Award-winning author, cook, dietitian and lover of healthy food.

“My dad recently passed away from cancer (a very rare, genetic form). The Cancer Society has always been a huge support for patients and families, and they need all they can get to find a cure!”

JULIA & LIBBY MATTHEWS | @juliaandlibby Clean eating chefs, bloggers, authors & radio personalities.

“Diet related chronic diseases are the most common cause of death in the world. Dietary factors contribute to some kinds of cancer so being able to encourage others to cut an unhealthy food from their diet for 30 days will make them feel awesome and may help them make better food choices in the future.”

The Cancer Society provides free and confidential support and information to people dealing with a cancer diagnosis, promotes ways we can reduce our risk of cancer and invests in cancer research.

“Our goal was to create a charity event that is not only beneficial to the participant’s health, but also really fun to be part of,” says Junk Free June creative director Matt Clayton.

“The ideal scenario for us is that people have an awesome time trying new recipes and sharing their successes during June, then realising after the month that they feel better because they have eliminated their chosen type of junk.”

An impressive collection of Kiwis have got behind the cause, including Millie Elder Holmes, Amber Peebles, Nadia Lim, Jaime Ridge, Stan Walker, Four Eyes, Julia and Libby Matthews and Makaia Carr. www.junkfreejune.org.nz

MILLIE HOLMES | @cleaneatznz & @millieelderholmes Clean eating enthusiast and blogger, winner of Fight for Life 2014 “Cancer has affected my family and many other families in New Zealand. I think this is an amazing cause and a great way to raise awareness about the charity.”

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

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fitness journal June 2015

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Mid year blues?

Remotivate yourself “The difference between a contented person and a discontented person is that a contented person focuses on how far they have come, while a discontented person focuses on how far they have to go.”

• How have you stayed motivated/ disciplined/courageous enough to make these changes?

• How have you been a better partner, parent, spouse, friend, or co-worker?

• What are you the most proud of?

By Annemarie Coulson

A

s the middle of the year comes closer, it is a useful time to stop and reflect on how the year has been so far.

As you look back, it can be common to judge yourself for not having done or been enough. For example; I didn’t spend enough time with my kids, or at the gym, or at work.

I wasn’t organised enough or disciplined enough.

We can be so very hard on ourselves because we succumb to the outdated belief that a “good kick in the butt” will get you moving in the right direction. Trust me, if butt kicking worked, we’d all be thin, healthy, and rich.

The reality is that self-criticism doesn’t motivate us to create a successful future. Motivation is more likely to come from realising that you’re building on an already-solid foundation (all your achievements, learning and experiences).

When you feel good about who you are, you allow better things, people, experiences, jobs, opportunities, etc. into your life.

So if you have a tendency to underestimate how much you have achieved and focus more on what you didn’t get around to doing, I invite you to stop, acknowledge yourself, and reflect on the positive changes you’ve made by answering the following questions.

• In what areas of your life did you make some progress or changes?

• • • •

• What hard decisions did you make that dramatically improved the quality of your life?

• Who did you really help, make a difference to?

• What did you do or get that completely surprised you?

• Who did you meet that is now a special part of your life?

• What were the most fun rewarding times you had?

If we’re not careful, I think we also miss the ‘golden nuggets’ nestled among the challenges, stresses and unexpected turn of events. Taking time to notice these golden nuggets and taking them forward with us can be incredibly useful and uplifting.

ones from this point on.

So as well as taking heart from what you’ve achieved, why not utilise this successful resourceful state you are now in to focus on how you would like the rest of the year to be.

What would you like to build on, what would you like to change or improve?

If you would like some great questions to get the ideas flowing, email me at annemarie@lifecoacher.co.nz and ask for my “powerful questions for a satisfying life” handout.

Annemarie Coulson is a happiness coach.

She will help you become happier with yourself and your life right here and now, while also making changes to improve your future.

If you are curious to know more visit her updated new website at www.lifecoacher. co.nz or phone 021 076 5450. The new website has three interesting quizzes to take, and heaps of useful free information to download.

• What challenges and obstacles did you overcome?

• What qualities or skills did you develop to overcome these obstacles?

For example, are you more courageous, patient, or light-hearted, optimistic?

• What did you learn about yourself/others/ life in overcoming these challenges?

• What special and supportive people helped you during this time?

Considering these questions builds a strong foundation for success because you are focusing on what has worked, instead of focusing on what still needs to change.

When you acknowledge your growth, you build self-respect and self-trust, two key ingredients that will support you in making healthier choices for you and your loved

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fitness journal June 2015

29

Got acne?

Quit sugar Sugar. It’s just plain wrong that something that tastes go good is so bad for us. I mean, who doesn’t love sweetness?

But now scientists have proven how outrageously harmful it is in the human body, at the quantities we are consuming today.

By zoe gibb

W

e should all know that sugar causes weight gain and obesity, as well as Type 2 Diabetes, which is the single largest health problem our generation is facing. This disease can lead to premature death.

What is really frightening is that it’s predicted that we are the first generation to live a shorter life expectancy than that of our parents. Simply put, all the advances in modern medicine for us to live longer are now being reversed and largely because of sugar.

Just Google the scary statistics; according to a study published in the Lancet Medical Journal, 2.1 billion people worldwide are overweight or obese. Obesity isn’t just about carrying an few extra kilos of weight, it’s about a serious health condition that will shorten your life.

What’s even more frightening is one in three New Zealand children are overweight or obese, so why is this happening?

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The average New Zealander consumes 54 kg of sugar per year. That amounts to 37 teaspoons each and every day. However teenagers are thought to consume above average amounts of sugar.

Just look around the dairies in the mornings before school, how many teenagers, boys in particular, do you see with large bottles of sweet soda? A 1.5 litre bottle of coke contains 162 grams or 39 teaspoons of sugar and many teenagers are consuming one, if not more, of these every day.

I see so many girls at school with lollies purchased from our school canteen. I notice they lack concentration and feel frustrated that they can’t focus, and they wonder why.

And I wonder why our school canteens are supplying such products that don’t support learning. Even the iced tea that is served at our school canteen contains 34 grams of sugar or 8.5 teaspoons. So why are school canteens selling us food and drinks that harm our brains and our ability to learn? The bottom line is profit.

(More on this in next month’s article where I write about school canteens.)

In the meantime here are some facts we should all know about sugar:

• Affect memory and learning • Is one of the leading causes of acne, so it can give you really bad skin • Can lead to depression and anxiety because it stimulates our adrenal glands which are activated during times of stress • Decreases Brain-Derived Neuritrophic Factor (BDNF), a brain chemical responsible for the development of new brain tissue. Animal studies have proven that when BDNF is low it affects our spacial awareness and ability to remember things.

So if we know that sugar is destroying our generation’s health, what are we going to do about it?

Start today to reduce your sugar consumption and avoid white refined sugars wherever possible. There are more than 50 names for

sugars on labels so make sure you are aware of these. The best way to avoid sugar is to eat foods that don’t require labels, like fresh produce, nuts, seeds and meats. But here are my tips for teens to reduce sugar; • Avoid sugary drinks, drink water instead, it clears your skin, hydrates the brain and helps remove toxins from the body • Eat natural nuts instead of lollies, or a piece of fruit • Eat protein every morning like a couple of eggs, porridge made with chia seeds and cream with a tsp of real natural maple or coconut sugar if you need to sweeten it, instead of sugary cereals • Eat protein at school as this will fill you up, feed your brain and give you long lasting energy. Leftover meat from dinner, a small tin of salmon or tuna, or a hard boiled egg is easy • Eat good fats like butter and coconut oil on homemade popcorn instead of sugary junk food • Drink naturally sweetened nut milks (see my delicious almond milk recipe) Use natural sugars to make smoothies, like bananas and other fruits, or dates.

Natural sugars work differently in the body so start by making some straight swaps, then as your taste buds adjust keep reducing your sugar intake So to summarise, sugar levels are going up in our daily diets, but our generation is going nowhere but down because of it. We are becoming overweight, unhealthy, developing bad skin, not learning as well as we could, becoming more depressed and dying younger. Every choice you make around sugar can define your future, so make sure you are the best version of yourself by avoiding it.

Zoe Gibb is a year 11 student at Sacred Heart and a model with Clyne Model Management. Zoe is a whole foods foodie and is passionate about helping teens find happiness.

High amounts of sugar: • Can be as addictive as drugs

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Bin Inn... more than just flour

Almond milk This creamy and silky milk should please your taste buds and nourish your soul.

Used since the middle ages, almond milk was preferred by many medieval cooks as it doesn’t spoil like dairy milk.

Made by soaking almonds in water, grinding and then straining; creamy almond milk is low in calories and unlike rice milk which needs to be fortified to resemble anything slightly nutritious, almond milk is naturally rich in magnesium, selenium, manganese, potassium, iron, zinc, phosphorus, calcium and Vitamin E. Because almond milk is lactose and casein-free, it is one of the best alternatives for people with dairy intolerance.

Organics | Gluten free | Wholefoods Paleo | Protein powders | Cereals

Ingredients 2 cups almonds, soaked overnight, strain and rinse thoroughly 4 cups filtered water 3-6 pitted Medjool dates, optional or for a lower calorie alternative use stevia to taste 1 tsp vanilla extract (optional) NOTE: Honey or maple may be used to sweeten 1 Place all ingredients into a blender and whiz on high until smooth.

2 Place a colander over a bowl and line it with muslin or cheese cloth.

the bag until all milk is squeezed out.

4 Pour the almond milk into a glass bottle and store in the refrigerator.

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5 Remove the almond fibre from the bag and store in the refrigerator to use in baking, as a breakfast topping, or even in a sugar body scrub. Almond fibre is great in muffins, cakes and cookies.

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3 Pour the almond milk into the lined colander and carefully bring up the sides of the muslin and twist the top. Then ‘milk’

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Red Seal Men’s Multivitamin As we celebrate Men’s Health Week this month (June 9-15), it is an ideal time to take a close and realistic look at your lifestyle.

V

itamins and minerals are essential nutrients that the human body alone cannot always manufacture in sufficient quantities to provide the foundation for all normal biological functions.

Required for normal metabolism, growth, and general well being, a single deficiency of any vitamin or mineral can endanger put the whole body at risk.

Many people believe they are eating the ‘right’ foods, and getting the proper amount of essential nutrients in this way. And, of course, eating a balanced diet is one a great way to obtain the vitamins and minerals you need.

The problem is, few of us get a truly balanced diet. Processing, storing, or even cooking can reduce the vitamin content of foods. Foods can also be adversely affected by chemical fertilisers, pesticides, and soil conditions. Nutrients are also adversely affected by heavy smoking, alcohol consumption, and numerous health conditions including obesity and chronic illness.

A good multivitamin can give the reassurance that the proper amounts of vitamins and minerals needed for good health are being observed provided.

Red Seal Men’s Multivitamin offers all round health support, with zinc, B6 and magnesium, fish oil or krill (reduces

inflammation, supports heart health), magnesium forte for muscle cramps and sleep and glucosamine for joint support.

This ‘one-a-day’ high potency formula specifically for men can help tired, stressed, or overworked men feel more energised.

It supports cardiovascular health and a healthy immune system and contains zinc to support men’s sexual wellbeing.

We have FIVE prizes of Red Seal Men’s Multivitamin to offer as a reader prize, to help celebrate Men’s Health Week.

To enter, email your name, address and contact details to win@fitnessjournal. co.nz (with Red Seal Men’s Multivitamin in the subject line) or enter a www.fitnessjournal.co.nz.

Entries close June 30.

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Cough Cough – welcome to winter

This fluid is produced because of infection or inflammation lower in the airways or because of the presence of bacteria. Chesty coughs can produce phlegm which is clear or white – or if green, indicates the presence of bacteria.

Cough remedies

There are many different remedies on offer to help clear up a cough.

One of the simplest cures is a homemade remedy containing honey and lemon. Honey There’s a common sound in the air and it is the distinctive (and coats the throat and relieves the irritation frustrating) sound of a cough. In this month’s column, Monica which causes coughing.

Van De Weerd takes a look at coughs and cough rememdies.

Herbal remedies used to relieve coughs CUSTOMER: ALLSTAR XTREME PROOF TIME 25/08/2014 3:43:54 p.m. shoots. include ivy, thyme and pine REP ID: T306 LAST RUN: There 08/29/14 are people who prefer to use chemiCoughing is a key part of the body’s de- SIZE: cal medicines 18.2X8 to suppress coughs – these are fence mechanism as it purges the respiratory readily available from pharmacies and retail passages of dirt, dust or fluid which could outlets. cause problems to the lungs.

If a cough is persistent, your health professional should be consulted as prescribed Types of coughs medication may be needed.

In all cases, remember that a cough is not Coughs may be described as: a disease, it is a symptom. Therefore to clear A dry cough up a cough permanently, the underlying

By Monica A chesty cough cause of coughing (most often a viral or van de weerd bacterial infection) must be treated.

A dry cough develops because of infection

A

cough is a reflex action that is caused by the stimulation of an irritated airway. When a person coughs, the larynx closes briefly.

The chest and abdominal muscles then contract and air is forced out of the lungs when the larynx is reopened. The air released by a cough cleans out the airway of any irritants.

or inflammation of the throat and upper airway. As no fluid is produced, it is said to be non-productive or dry.

The most common cause of a dry cough is the common cold or flu - the brain recognises the inflammation in the throat as a foreign object and tries to remove it through coughing.

A chesty cough brings up mucus produced from the airways, also known as phlegm.

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Preventing a cough As there are so many causes for coughing, prevention of coughs lie with looking at the underlying problem.

To discuss this underlying problem, go to your trusted local health store or natural health professional. www.naturallyhealthy.co.nz

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fitness journal June 2015

33

Girl power The world of girl’s sevens is highly competitive, with one Hamilton team securely placed at the pinnacle of the sport.

Top of the crop in New Zealand is Hamilton Girls’ High School sevens team.

U

nbeaten last season, this season the HGHS sevens team defeated Southland Girls in a a closely fought-out final to win the Condors tournament. The victory also qualified the girls to represent New Zealand at the Sanix World Rugby Youth Tournament, where they also finished victorious.

Also in their bulging trophy cabinet is evidence of their wins at the Aloha Sevens World Title in 2014; an under-20 event in Hawaii.

Held in Fukuoka Japan, the Sanix World Rugby Youth Tournament involved 16 U-19 boys' teams and eight U-19 girls' teams.

The girls tournament consisted of two pools, with four teams in each. Pool A was made up of Brisbane State High School, Hong Kong Sports School, Iwami Chsuikan High School Japan, Kobe Kohoku High School Japan. Pool B involved Hamilton Girl' High School New Zealand, Robert Bateman Secondary School Cananda, Fukuoka Ladies' Rugby Football Club and Team Kanagawa Japan.

HGHS played Fukuoka in the first game and lost by just one point, 22-21.

“This game was a great learning curve for us as a team, as we had two players sin binned for our interpretation of the joining the ruck rule,” says HGHS deputy principal Katrina Whaanga.

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fitness journal June 2015

Hamilton Girls' High School sevens team.

“The Japanese teams were very well drilled and clinical in their approach to every game.

“In the second game we came up against Team Kanagawa.

We had a better game and won 31-5.

“The third game saw us come up against the Canadian side, the weakest team in our pool. We defeated them 24-0.”

Going through as the second placed team in their pool, HGHS had to play Iwami Chisuikan High School, the inform team going into the semi finals.

“Iwami applied a lot of pressure in the first few minutes of the game. HGHS showed a lot of patience and waited for the opportunity to dictate the outcome of the game. All 12 players worked together to slowly wear down their opponents. When opportunities presented themselves HGHS scored. The final score was 17-0, with Violet Hapi-Wise scoring twice.

“This meant that we got to play Fukuoka again, who had easily beaten Hong Kong to go into the final.

“Played on the number one field, Sanix rugby organisation

made the final such a special occasion, with each team member being called onto the field individually. Both countries' national anthems were played.

“The final consisted of two 10 minute halfs. Again Fukuoka took it to our team, but the girls kept their cool. The first half went for 13 minutes with HGHS up 12-0. Going into the second half, we knew Fukuoka would give it everything they had.

“All 12 players worked hard for each other, not missing a tackle or shying away from work. Fukuoka came back and scored two tries, but HGHS had 17 points on the board. The final score was 31-12 to Hamilton Girls' High School.

“A lot of hard work and fundraising went into getting the girls to the Sanix tournament. The entire experience would not have been possible without the help and support of sponsors; Grassroots, Southern Trust, New World Te Rapa, Schick construction, Greenlea Meats, First Credit Union, R80.”

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Skiing injury prevention As the winter season approaches so does the skiing season and with that comes a range of injuries. The most common injuries seen among skiers are knee sprains, specifically sprains or tears of the medial collateral ligament (MCL) or the anterior cruciate ligament (ACL).

VMO with little ball– 3 sets of 50

This muscle must be strong to limit the load onto the inside of the knee.

By John appel

T

he MCL attaches from the inside surface of the upper shin bone to the inner surface of the bottom thigh bone and helps keep the inside portion of the knee joint stable.

The ACL is a vital ligament for a skier. It attaches between the femur (thigh) bone and tibia (shin) bone and holds the knee stable in an anterior-posterior direction.

MCL injuries in skiing occur with slow twisting falls where the direction of force is going from the outside of the knee to the inside or when beginners assume the “snowplough position” (see picture).

In this position you have to keep your legs turned inwards with your knees bent, to maintain your skis in a V point in front of you.

When in this position for lengthy periods a lot of stress is placed on the MCL and further strain is added as the snow plough width increases.

As you learn to ski with both skis pointing forwards you get faster, tend to move in and out of deeper knee bends and trial steeper slopes which means the knees have to endure extreme bending under load. At greater speeds and with sharper turns, falls will have more twisting force creating a valgus external rotation of the knee joint, resulting in ACL injuries.

Three of the best strengthening exercises for the knee joint are shown right. This is what up-and-coming skier Mathew Sweet does to get strong for the ski season. We also find that they are great for limiting the risk

Squats on bosu ball – 3 sets of 50 each

Your ‘e squatting your body weight all day long on the ski runs so high reps is important for endurance strength in your legs.

of injury to either of these knee ligaments...

To those of you who have had an ACL injury and ended up requiring a reconstruction, knee bracing is highly recommended if you wish to continue to ski and remain injury-free.

A recent study found that skiers who had undergone an ACL reconstruction at least

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ince beginning his career as a Personal Trainer, Luke’s experience in fitness facilities led to the development of his own business; Taylored Fitness, created with the goal of having a positive impact on as many lives as possible. Based at City Fitness, Luke strives to offer over and above what is expected from a Personal Trainer.

“I aim to provide sustainable change by enabling my clients to achieve their goals, whilst providing education and promoting a healthy lifestyle change. I believe there is no quick fix.”

Taylored Fitness options services range from one-onone training to group training.

“One-on-one training is an individualised approach to training which aims to give my clients the ultimate push! It allows me to thoroughly analyse movement and technique, which fast-tracks each client’s results.

“Dual and group training is very similar to one-on-one training, with reduced cost. Among the advantages is the support that clients provide each other.

Corporate training shares this advantage, but is aimed at employers wishing to provide employees with the

opportunity to be fit and healthy. The recent launch of online coaching allows an individualised online coaching service via live feed to ensure clients can train at a time suitable to them, from any location.

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Packing the power

By Lauren Taylor Five UniRec members are set to compete in the National Powerlifting Championships, after impressing with their power at the recent Waikato BOP Powerlifting competition. Their success qualified them to compete in the National Championships being held at the New Zealand Fitness Expo in July.

T

he UniRec team of Nick Cornish, Rajah Singh, Marek Smit, Bridget Boyle and Erin Mascelle finished as runner-up in the team club trophy.

With Waikato BOP records and titles among them, expectations were high for the Unirec representatives to qualify for the National Championships, which they did, winning their respective weight classes.

Braemar is proud

Powerlifting is not a sport for the fainthearted. It involves three key lifts; squat, bench press and a dead lift with the total from all three lifts combining to give individuals their placings. Lifters can break individual lift records as well as the totals.

to announce we

PHOTO L-R: Nick Cornish, Rajah Singh, Marek Smit, Bridget Boyle (with Erin Mascelle absent) a now provide

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“It was a massive haul from five of our members. We all won our respective classes and all of us hold records for the WaikatoBOP region except for Marek Smit, because according to the IPF/ NZPF rules there is a six month stand down period for new members.

service with specialist Dr Anna Goodwin.

“However, it was great to see him taking home the ‘Most Promising’ trophy at his first WaikatoBOP champs and second ever competition.”

Allowing you to

Rajah says the upgrades to UniRec’s weights room over the past three years have made training ten times better, attracting more people into powerlifting.

experience a private environment when

“Lots of people are doing it, but not necessarily competing which is why the introductory competitions we hold at UniRec are so good, it gives people a taste of competing as a novice which often leads to people gaining confidence and wanting to test their limits even further. The next one is June 20 and we’re predicting a good turnout,” Rajah says.

you need it most.

Who’s in the UniRec Powerlifting team?

Open Division (24-40) Rajah Singh came back from a 10 month injury break, with this the first competition in almost one year. He holds all the records in his weight division in the u66kg open class.

Nick Cornish holds several junior u93kg records and is competing in the open class for the first time this year.

Bridget Boyle holds all the female records in the U63kg open class except for the bench press. She’s in her first year in the Masters class and has set new records in the same weight class.

Junior Division (18-23) Erin Mascelle was coming back from injury and did enough to qualify for nationals. Erin holds several records in the junior and open division.

Marek Smit is still a junior and is in his first year of competitive lifting. He has already lifted more than the junior records.

Are you interested in powerlifting?

UniRec is holding a novice comp on June 20, which is open to first time lifters and members. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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FIFA U-20 World Cup will leave a legacy in New Zealand Gaining the rights to the third largest sport event in the world has thrust New Zealand into the FIFA and global spotlight.

Football fans have been entertained with outstanding matches over the past few weeks.

S

oon the spectacle of the tournament will be over and after the finale on June 20, the teams and the FIFA committee will pack their bags and leave New Zealand behind. However, the football buzz might stick around for good.

The game of football originates from England, but the football madness never really infected their Commonwealth counterparts in New Zealand, where rugby traditionally dominates. The legacy of the 2015 FIFA U-20 World Cup aims to challenge this rationale and leave a long standing and powerful footprint on the sport-loving minds of us Kiwis.

The high standard of football has created hype across the country in these last few weeks, but is also likely to have benefits over the long-term.

New Zealand’s football training grounds have been redeveloped and renewed to meet the high FIFA standards. This will leave a legacy of world class facilities for the football players of today and tomorrow to benefit from, and allow the development of our

future All Whites.

Schools have experienced the World Cup madness from up close as they were a big part of FIFA’s marketing campaign.

Special school visits by Wooliam, the official u-20 World Cup mascot, along with many football festivals, tournaments and the involvement of regional football stars has showcased football to a wider audience.

Including these children closely in the buildup and delivery of the tournament is important to continuing the growth of the sport.

The numbers of school-aged children who’re playing football has been increasing steadily for years. This trend is likely to continue, especially after experiencing a world class event and being inspired by the skills of the World Cup stars.

It will be interesting to watch how, for some, this U-20 World Cup will be only the start of a successful career in football, as it will also be the beginning of a renewed New Zealand interest in the most popular sport in the world.

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