June 2016 Fitness Journal by Fitness Journal

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Fitness Journal Waikato Edition | Volume 3: Issue 6 | June 2016

health | performance | wellbeing

Fit for the

Karioi classic the art of running

Mens health tips Improve your

Nutrition knowledge

WIN: Elephant Stripes bag, Immunity Fuel, Little Bo, foodie treats and more...

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

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From the editor

WIN WIN WIN

Competition corner

Namaste!

s June officially marks the middle of the year, it’s hard to believe that six months has already whizzed by. If you’re anything like me, the ‘To Do’ list compiled back at the beginning of the year doesn’t have as many things checked off as it should. So I’m using June to kick start some fresh habits. It’s a great time to add something new to your life, with June the month for a number of national and global events; from World Yoga Day on June 21 (have a go) to Junk Free June (Cancer Society NZ fundraiser) and Men’s Health Month. And with the countdown on for our Olympians, it is also timely to celebrate achievement at all levels of sport; from the elite to grass root levels. We catch up

Travel in style Combining style and quality, the Elephant Stripes range of travel and weekend bags is truly inspiring. Created by two Kiwi friends with a shared love of travel, the impressive collection includes everything from duffel bags and backpacks to suitcases and more. (elephantstripes.com.au). We have an awesome Elephant Stripes folding overnighter bag to be won. To enter, email your name and address to win@ fitnessjournal.co.nz with Elephant Stripes in the subject line or enter at fitnessjournal.co.nz Entries close June 30 2016

with New Zealand champion hurdler Cameron French and his ‘Road to Rio’ and take a look at a local event pushing people to challenge themselves; the Karioi Classic. Also in this issue we’re packed with advice on nutrition, running, cycling, training for events and plenty of tips for men of all ages around health and wellbeing. Plus for the foodies, we have delicious recipes and treats to win. Here’s to a healthy June.

Lisa Potter Editor Find us on facebook: fitnessjournalwaikato

COVER photo: Sarah Backler, Queen of Karioi 43km winner 2015 (1:45:30) Photo by Alan Ure, photos4salenz

FitnessJournal health | performance | wellbeing

The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz

Discover the Yoghi family Treat your inner foodie to the deliciousness of Raglan Coconut Yoghurt. If you haven’t already discovered this mouth-watering goodness, then your taste buds are in for a treat. New to the range after months of development (and a great deal of tastetesting) is the Mango & Turmeric coconut yoghurt and Blackcurrant & Heilala Vanilla coconut yoghurt. These Yoghi jars are

packed with real fruit, no added sugar, and are 100 percent gum-free. Enter to win a prize pack of the full Yoghi family, with one jar each of all three flavours. To enter, email your name and address to win@fitnessjournal.co.nz with Raglan Coconut Yoghurt in the subject line or enter at fitnessjournal.co.nz Entries close June 30 2016

Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 821 5777 E: carolyn@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz

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

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WaikatoBusiness P U B L IC AT I O N S

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

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Fuel your body An essential trace element, crucial to a myriad of biochemical processes within the body is Zinc. Red Seal’s one a day, Pharmacy Strength Zinc, supports a healthy immune and reproductive system. Libido and fertility for both men and women as well as supporting prostate health in men. Zinc also helps to maintain healthy sensory nerve function. Available in supermarkets. Always read the label and use as directed. Supplementary to a balanced diet. Redseal.co.nz Enter to win one of THREE prizes of Red Seal Zinc. To enter, email your name and address to win@fitnessjournal.co.nz with Red Seal Zinc in the subject line or enter at fitnessjournal.co.nz Entries close June 30 2016

fitness journal June 2016

A touch of luxury

New Zealand’s clean green image can only be enhanced by the impressive Sávar range of skin deliciousness. Packed with skin benefiting premium anti-ageing extracts and oils, the Sávar luxury gift set has everything you need for your gym bag or travelling. Natural skincare at its best. Savaronline.com

Be smooth man

Men have become increasingly aware of skin care, but like ‘no fuss’ products. Weleda’s Moisture Cream for Men ticks all the boxes. Keeping skin elastic, smooth and supple, marshmallow root extract softens the skin, while organic sesame and jojoba oils moisturise. Carefully selected essential oils provide a fresh fragrance. Perfect after shaving, the range is 100 percent natural. Weleda.co.nz

Fuel your body

Designed specifically for men, Red Seal's one a day, Pharmacy Strength Zinc supports a healthy immune and reproductive system. Zinc is an essential trace element, which also assists with libido and fertility as well as supporting prostate health and helping maintain healthy sensory nerve function. Redseal.co.nz

#lovei

These are a few of ou favourite things...

Move with style

In the highly competitive market for ‘fitness tracking watches’ the Fitbit Alta stands out. Its stylishly sleek design, with interchangeable accessories, makes it more of a fashion accessory than a gym accessory. And those who spend time sitting behind a desk will appreciate the discreet reminders to move, helping you achieve your daily health and fitness goals. Fitbit.com

Joy in a Jar

Our tastebuds are blissing out on these new flavours from Raglan Coconut Yoghurt; Mango & Turmeric and Blackcurrant & Heilala Vanilla. This probiotic, dairy-free yoghurt is packed with real fruit, with no added sugar, and is 100 percent gum-free and locally produced in Raglan. Raglancoconutyoghurt.co.nz

Green is the new black…tea

matcha matcha tea is the new kid on the block – despite the fact Japanese monks have been drinking it for hundreds of years to relax their minds. Not only is it jam-packed with anti-oxidants, the tea is delicious as a latte, and a versatile addition to any smoothie, chia pudding or for an anti-oxidant hit in raw or baked treats. Matchamatcha.co.nz

Accelerate with confidence

Whether you like to adventure on trail, off trail, through mud and creeks or over obstacles, the Icebug Acceleritas4 is is the ultimate footwear for the thrill-seeking runner. With an outsole designed using similar principles of design as tractor tyres, the Icebug provides incredible traction on both wet and dry surfaces, without compromising durability. Perfect for the Kiwi explorer in all of us. Icebug.nz

Smoothie Living

All the green smoothie goodness you need is now available in handy frozen cubes (21 per bag to be precise). Just add your liquid of choice (coconut water, almond milk) and serve. Little Bo organic green frozen smoothie cubes are packed with goodness. One tropical blend cube includes kale, spinach, banana, mango, activated cashew nuts, lemon, orange, Little Bo blend (activated Brazil nuts, activated pumpkin seeds and chia seeds). No more chasing out of season goodies. Littlebo.nz

Kiwi wanderlust

We love stories of Kiwis doing amazing things and Elephant Stripes travel gear is the ultimate success story. Using Kickstarter, two Kiwi entrepreneurs have released their impressive range of travel bags and more. Combining quality and style, they’re perfect for travel, weekends away and for sports. (Check out page 3 to win your own bag.) elephantstripes.com.au

Nike shade of Grey

This Nike hoodie is the only shade of grey you’ll need for some winter warmth. Train through the elements in this Nike tech fleece windrunner. Nike.com

The challenge of

Karioi When it comes to being hometown heroes, Lisa Thomson and Dirk De Ruyssher are a classic example of what makes Raglan such a unique community. BY LISA POTTER

hese friends are the creative minds behind the popular Karioi Classic event (July 31), and are also involved in everything from the community board and volunteer fire service, to the mountain bike club, school board of trustees and swimming club; as well as having extensive whakapapa links. On paper the pair are polar opposites; Lisa grew up in Whaingaroa and has significant

fitness journal June 2016

family links to the area, while Dirk, his wife and family moved to Raglan from Belgium. However, they share a mutual passion for adventure, community and encouraging activity and participation. The Karioi Classic has grown from somewhat humble beginnings to something of a cult event; attracting enthusiasts from around New Zealand. As competitors race for the titles of King and Queen of Karioi, there

is no shortage of competitive spirit. With categories from the 43km Karioi Classic and 57 Karioi Classic XL to the heart-pounding 85km Karioi Classic Enduro, participants compete on mountain bikes, cyclo x, retro road bikes and even tandems. The opportunity to ‘cycle the mountain’ came about seven years ago, when Lisa and Dirk established Raglan Events and Multisport Trust.

After living overseas for 10 years, Lisa returned home to Raglan in 2004. Dirk, his wife Lin and two boys had just moved permanently from Belgium to Raglan. Embracing all that Raglan has to offer, Lisa and her two young children, quick to rediscover all that she loved about the town. “I started training, particularly open water swimming, running and biking. Raglan just seems to be a perfect place for sports, with such a beautiful environment and the opportunity to engage with the wonderful outdoors. “I grew up on a farm just south of Raglan on the coast, with access to the beach and Aotea Harbour, so I was already very happy. My parents have a very strong connection to this area. My dad’s family has been in the district since the 1880s and mum is Maori, two of my great, great + grandfathers, from this area were signatories to the Treaty of Waitangi, so for me, I feel a deep sense of connection. “Dirk and I are best mates. We saw the potential for events and decided to run a triathlon series, Sea to Sand. It was awesome, so we then thought about other opportunities and did our multisport event, Off Road Raglan Challenge, and finally we decided to focus on the Karioi Classic Cycle the Mountain. “It’s a beautiful ride, with mixed terrain, gravel and sealed roads, gorgeous landscape - what more could you ask for? And most importantly we wanted to keep a real grass roots feel to our events, celebrating our community. We didn’t want them to be about the sponsors, but the participants.” Dirk and Lisa are justifiably proud that the event has a strong local flavour and extensive input from businesses and people within the community. To enter or for more information, visit karioiclassic.org.nz

Quick Q&A with Karioi Classic event organiser Lisa Thomson What are you most proud of regarding the event? That we are now into our seventh year. What is a highlight of the event? Celebrating Raglan, seeing our team in action, competitors returning each year and meeting new people. What is different and new this year? Our 85km endurance option, plus we will be having ‘Raglan’ produced food tasting. What are people surprised to discover about the event? How beautiful it is. What is unique about the Karioi Classic? The environment and our community vibe. Is it just for cyclists? Yes. Who can take part? Anybody with a reasonable level of fitness. Who has achieved the fastest time ever? Matt and Sheldon Gorter – 43km, 1:25:56. What would you like people to know about the event? It’s fun, its quirky, it’s about giving it a go and taking care of our environment. We are going all out for plastic-free July, cabbage tree leaves instead of plastic cable ties and we will be having food tasting at registration – delicious Raglan produce.

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SHOE CLINIC

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fitness journal June 2016

Training for a mud run Filthy mud pits, gruelling obstacle courses, difficult climbs and lots of running and jumping.

hese are just a few of the things participants face when tackling an endurance-based event such as the Tough Guy and Gal Challenge. If like thousands of New Zealanders you’re set to brave the mud in 2016, check out my training tips below. Start slow Training should be progressive. Start off slowly and build up to help prevent injury. With regard to running, try the 10 percent rule – increase your total distance and volume by 10 percent each week. This will allow your body to adapt and cope with the load of increased training while helping to prevent injury.

Diversify your training There are a number of ways to develop aerobic endurance. As well as running, try a few sessions per week on the bike or in the pool (which will help take the load off the legs).

Work the upper body Use resistance training to increase your upper body strength (this will help to pull you over all those hurdles, cross the monkey-bars and climb the ropes). Push-ups, burpees, lat-pulldowns, pullups and crawls are all great exercises to incorporate into your training.

Work the lower body You’ll need power to jump over obstacles and pull your muddy shoes out of the swamps. Resistance exercises such as squats, jumping lunges, deadlifts and split squats are all good options. Including compound exercises that work the entire body (rather than isolating single muscle groups) would be very beneficial.

Try HIIT High intensity interval training can improve your fitness and is a fantastic way to make cardiovascular gains without the extra time that traditional endurance-training sessions may entail. Try running for two minutes at 80 percent of your age predicted maximum heart rate (220 minus your age) followed by one minute at 50-60 percent of your age predicted heart rate. Repeat this 4-8 times depending on your fitness level (and make sure to warm-up first). You could also try this form of training on a rowing machine to help prepare you for these tricky challenges that involve both strength and endurance.

Warm up / cool down Always warm up before your session and cool down afterwards. This should include stretches which will reduce your risk of injury.

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

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fitness journal June 2016

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Harness your pedal power

ycling is one of the best exercises for cardiovascular fitness and of course, leg power and strength. As a physiotherapist, we use cycling to keep range of motion in the arthritic knee and build strength in the quads. For any post-surgical knee, the cycle is one of the most important tools to get the knee back to full function. However, as with any repetitive single dimensional exercise without specific cross-training, you can develop an injury and cycling will turn from joy to torture. The three most common injuries we see are; • ITB Syndrome (lateral knee overuse) • Low back pain • Neck impingement ITB Syndrome results from the Iliotibial band rubbing around the outside of the knee. Over time this friction creates pain, inflammation and changes the way the knee moves. Severe ITB Syndrome can be so painful that the sufferer can’t walk down a flight of stairs. I experienced this as a young triathlete, before my physio days. Unfortunately, I didn’t do the cross training and to this day I still have trouble from the scar tissue left over from not managing the problem correctly. As you can see on the below diagram the ITB runs from the hip to the knee. Because cycling puts the hip in a constant flexed position this shortens the ITB, so when you stand upright the tightness pulls around the outside of the knee.

the core muscles of the gluteus medius, the transverse abdominus and other smaller muscles surrounding the pelvis. Not only will core strength prevent injury it will generate more power and make you a better cyclist. Having a weak core will prevent cyclists from generating the required stability. This leads to pain in the lower back by forcing supporting muscles to compensate for the weakness of others. If your power muscles are busy trying to support the core, then they are robbing you of required power into the legs. Find a Pilates or Oov or CX Works class which is challenging and enjoyable. Learn the moves and work it into your weekly routine. The core is way more than just crunches and planks. Core training should involve the three dimensional positioning of the pelvis to generate maximum power for your sport. Finally, neck impingement. This often comes from poor bike setup and severe tightness in the shoulders and upper back. Most of the tightness develops first in the upper trapezious which runs from the base of the skull down to the shoulder blades. Poor posture is the second cause of neck issues in cyclists. Sitting all day in the office with head forward and shoulders rounded, and then getting on a bike for hours and doing the same thing is a recipe for disaster. The following two drills on the Obie Roller will help release the upper trapezious and elongate the thoracic spine. As a keen cyclist, I find I don’t have any trouble with my cycling as long as I keep doing the exercises. Get into it, take the time to develop a good routine and you will be able to enjoy cycling for much longer and at a higher performance. Advancewellness.co.nz

2. Upper back Obie roll outs

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

Preventing ITB Syndrome is a lot easier than fixing it. The two things every cyclist should do to help prevent ITB Syndrome is to strengthen the Gluteus medius and to keep the ITB band soft. Below are my two favorite exercises. • Side lying bent knee leg lift • ITB Obie Roller release When the Gluteus medius gets weak, it won’t be long until the cyclist starts to experience low back pain. Because of the constant flexion into the low back and the long hours in the same position, simple low back pain can turn to more serious conditions involving nerve entrapment and sciatica. A good core-strengthening regimen needs to be part of every cyclist’s routine. Two 30 minute sessions per week and 10 minutes a day will go a long way to preventing a severe back injury. The cycling motion overlooks www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

1. Obie Roller Posture supine laying fitness journal June 2016

Training your breath Are you ready to work more closely with your breath, to help improve your performance? Last month I discussed some of the reasons why athletes should spend time focusing on and training their breath, including that more efficient breathing can lead to measurable improvements in performance.

his month I’m sharing some simple breathing exercises that can help you tune in to and connect with your breath, and control it more. These are some basic yoga breathing exercises that you may find in a yoga class. You can do them sitting up or lying down, so long as you are comfortable and relaxed. If it’s not comfortable for you to sit on the floor, try sitting up on a bolster or cushion, or in a chair. Breathe in and out through your nose as you do these exercises.

Exercise 1 – Simple breath awareness

Yoga for athletes

In a comfortable seated or lying position, bring your focus to your breath. The idea of this exercise is to objectively observe your breath. Don’t worry about doing something ‘the right way’ – simply make observations. As you inhale see if you can get a sense of where the breath moves in your body. Where is the origin of your inhalation? Can you get a sense of the air entering through your nostrils, travelling down your windpipe and into your lungs? What movements does this create? See what you can feel through your collarbones, shoulders, all around your ribcage, your back and your belly. Does it feel like you are breathing fully into your whole lungs, or is the breath primarily in the upper region? How evenly do you draw your breath in? What sound does it make? Can you feel the coolness of the air coming in through your nose? When does your inhalation begin and then end? That’s a lot of questions about simply breathing in! Then look at your breath out. How do you exhale? See if you can notice when the inhale finishes and begins to transition to the exhale. What is the movement of the breath in your body as you exhale? Go through those same areas of the body again and observe. Where does the breath empty from first? How complete does the exhalation feel? Does the air coming out feel warmer? Then notice what happens at the end of the exhalation, before you breathe in again. Observe the length of your breath in and breath out. Are they even, or is one longer than the other? Which part takes more effort? As you go through this exercise you may notice yourself changing how you are breathing. That’s fine. Notice

fitness journal June 2016

what is changing. Perhaps your breath is becoming softer, fuller or more relaxed simply by paying closer attention to it. You may be surprised at just how much there is to observe in an action that you usually give little or no attention to. This awareness of the breath is the first step to finding a more efficient breath that can help develop more efficient form in your sport.

Exercise 2 – The breath in time A longer, fuller breath encourages relaxation in the body and the nervous system. This can help you maintain a greater sense of equanimity when under mental or physical pressure. This exercise looks at the timing of your breath. As you breathe in, count silently to yourself 1, 2, 3, 4,…. Do the same as you breathe out. See if you can make the inhalation and exhalation even with each other. As you continue, try to lengthen out the breath – without labouring it too much. You are looking to deepen the breath, to breathe more fully – adding an extra count to each part. Next, see if you can add a further one or two counts to the exhalation, so the breath out is longer than the breath in. Creating a deliberately long exhalation encourages the relaxation response in your nervous system. Finally, look for the natural pauses at the top of your inhalation and the end of your exhalation, before the change begins. Give these one count, without ‘holding’ the breath. You will begin to observe your breath lengthening out. With practice you should be able to maintain a longer, relaxed breath with more ease.

Exercise 3 - The breath in space This exercise is about ‘directing’ your breath to different areas, increasing your control over your breath, developing a fuller breath, and growing greater awareness. Place one hand softly on your upper chest and your other hand on your belly. As you breathe in and out fully, you should observe each hand moving to reflect the movement of the breath. On the breath in, try to fill the lungs from the bottom to the top – looking for your lower hand to move first as your belly moves out, then the top hand lifts you fill the upper

chest. As you exhale, breathe out from the top to the bottom – feeling your top hand lower, then your lower hand move in as the diaphragm contracts in and up to help empty the lungs. Give yourself some time to learn this exercise, it may not come very naturally at first. Once you feel you have the hang of this, you can change the breath pattern around. Try reversing the above – filling the lungs from the top to the bottom, then emptying from the bottom to the top. Other variations include: – Filling from bottom to top, then emptying from bottom to top, and; – Filling from top to bottom, then emptying from top to bottom. Try these exercises in other situations. Start working with these exercises in a place where you can really focus on them without distraction. Once you are familiar with them, you can perform them just about anywhere, and even begin to incorporate them into your active sports where appropriate.

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

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Welcome to the first in a three-part series focusing on tips for runners.

Stop injuries stopping you

Running through the wall

hether you are a competitive runner, new to the sport or thinking about taking it up, running expert and podiatrist Kate Caetano shares some advice and tips designed to help you and your body enjoy the experience and avoid injury. Once you have the runners’ bug, it’s hard to ignore. Just get out and enjoy the blood pumping. Enjoy the high of endorphins, while your stress melts away and revel in the atmosphere of the outdoors or gym. However, injuries and niggles come with the territory of running’s repetitive stresses.

Whether you’re a weekend warrior, triathlon-focused or elite athlete, little can annoy more than knowing pain is going to be part of your experience. Perhaps you have been training for an event, you’re less than 10 days away and that niggle has got worse. And then suddenly you’re still limping two days after your last run. You’re not going to be able to run the Sunday event, you have an injury. What could have prevented this common scenario? Let’s take a look at some golden rules, and maybe some silver ones too. Running is one of the most natural forms

Kate Caetano A rehabilitation podiatrist at Advance Wellness, Kate is a dedicated sportsperson and specialises in rehabilitation and running advice.

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of exercise, but it’s also the most prone to injuries and overuse syndromes. The repetitive forces through the foot and all the way up to the shoulders, requires the whole body to work together, to effectively absorb and distribute through our body mechanics. Let’s break it down. During foot strike, approximately two to four times your body weight travels up through the ankle, knee, thigh, hips and spine, to reach the head only six milliseconds later. The average runner is expected to strike the ground 480 to 1200 times every kilometre. This seems a lot, but the body is perfectly engineered to surpass these loading forces. However, when the body is not running correctly and therefore shock absorbing as it’s designed, injury hits. The body needs each joint to shock absorb effectively, each leg needs the big muscles to absorb, and small muscles, tendons and ligaments to support and reduce unnecessary rotation torque forces. Then the force has to transfer through the upper body to ensure energy isn’t wasted. Clearly injuries aren’t due to the forces of running, but relate to how the body is being loaded, unstable mechanical alignment, poor muscle function or physiological status.

The Running School What is it? A 12-week one-on-one running programme designed to condition and coach you to safer, faster, better running through six one-hour sessions and runningbased exercises classes. Who runs it? Kate Caetano at Advance Wellness Hamilton. How can it help me? The Running School can help if you are wanting to get back into running, are training for an event, trying to prevent pain or injury, or just want to improve your running goals. The Running School helps to safely improve running technique and power efficiency through visual, verbal and drill-based feedback. For more information visit Advancewellness.co.nz

Tips for running Making sure the body is balanced, the muscles are strong enough and joints are aligned to handle the forces we put through them, is just as important as the fitness to keep them going. Are we activating power muscles such as the glutes, obliques and hamstrings to allow energy efficiency and prevent small muscle overloading? Is your arm swing coming from your shoulder or your body? It should just be your shoulders, as rotating your torso wastes energy and makes the body unstable when you land. Are we giving our body a warm up and a cool down? Warm ups allow the body to prepare

for some hard work by gently raising body heat and enhancing circulation. While a cool down slowly normalises heart rate and flushes the muscles of accumulated waste products. Get your running assessed to ensure your injury risk factors can be checked and helped. The Running School in Hamilton looks at what your running style is and how your body is coping with it. Then we look at how it can be more balanced, reduce condensed structure loading, be more energy efficient and help you run better, faster and enjoy it more.

The Road to Rio: cameron french With the countdown on to the Rio Olympic Games, Waikato is proud to be home to many potential Olympic athletes. This month we take a closer look at track and hurdle competitor Cameron French – and the fractions of a second that separate him from Olympic representation.

BY Mariah Ririnui

n the past year Cameron French has faced hurdles both on and off the track. After placing a remarkable in the 400m Hurdles event at the 2015 World University Games, the former National Hurdles Champion was in flying shape for the 2016 New Zealand athletics season, with his sights set on qualifying for this year’s Olympic Games. Unfortunately an injury to his achilles tendon in training set back his competition schedule and Cameron was unable to return to his 2015 form, when he equalled the New Zealand 400m Hurdles record of 49.72 seconds – his current personal best. Cameron is a mere 0.32 seconds off the 400m Hurdles Olympic qualifying standard of 49.40 seconds. He has until July 11 to

better the time and earn his spot on the New Zealand Athletics Olympic team. Cameron’s Road to Rio now takes him to Europe to train with and compete against some of the world’s best athletes, where he hopes to be pushed to new speeds and fast times. This month Cameron tells us about his upcoming competition plans, the training he does “off the track”, his support team, and what inspires him. Where are you currently at with your training and competition schedule? Training at the moment is focused on building fitness and strength, following the injury I carried in the early months of the year which stopped me from doing high training volumes. I’m pain free now so training intensity has picked up and I’ve been able to do more

Strides ahead

work on technique and practising hurdle patterns and rhythm. The New Zealand athletics season finished in March so I’m travelling to Europe to compete in the northern hemisphere athletics season. My first few races will be in Belgium and Switzerland, and I’ll decide with my coach where to after Switzerland as it depends on my performances. Ideally I’d like to achieve the Olympics qualifying time in one of my first few races. What do you do “off the track” that you believe is key to your success? Recovery and nutrition are important aspects to keeping me in top shape. To keep my body loose I will see my massage therapist or chiropractor once a week. I also do regular hot/cold pool routines

where I sit in ice cold water for a minute then jump into hot water for a minute. Doing this and a lot of stretching helps my body to recover faster after intense sessions, ensuring I can give 100% at the next day’s training. I try not to stress too much about my diet but I believe in the theory that you wouldn’t put diesel in a race car – only the best quality fuel will make it perform at its best – and this goes for an athlete’s body and food as fuel too. But I’m not crazy about restrictions. I’m flexible and eat a balanced diet. Mentally, I focus on doing daily activities well rather than focusing on the result or the outcome. Who make up your support team and how important are they to achieving your goals? I am very lucky to have a big support team

Proudly supporting Cam French NOBODY KNOWS HAMILTON LIKE US

fitness journal June 2016

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Photos by Alan McDonald, Macspeedfoto. What would it mean to you to represent New Zealand at the Olympics? To represent New Zealand anywhere in the world is an awesome feeling. It was always a dream of mine since I was young to represent New Zealand at the Olympics which are the world’s pinnacle sporting event and be able to do that would be a dream come true.

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that helps me in different ways. It’s hard to mention everyone, but most importantly are my family and friends, my girlfriend Camille who is also an athlete, and my coach Criss Strange. These people are with me every day, supporting me at the track when no one else is there and also with the usual daily living responsibilities. I have an amazing medical team who all work together to keep my body in one piece, including Steve Burdon at Healthy Ventures Massage, Dr. Lloyd Buscomb at Waikato Chiropractic, Melissa Gilbertson at Performance Plus Physio, as well as the support staff at HPSNZ. Another important part of my team are my sponsors. With their generous support I am able to live as a full-time high performance athlete. They are New World Te Rapa, Waikato Chiropractic, Lodge Real Estate and New Balance. I wouldn’t be able to achieve the results I have without my team and I’m very fortunate to live in the Waikato where we have great people supporting athletes.

What is your favourite motivational quote? “Whether you think you think you can or you think you can’t, you’re right.” This quote by Henry Ford is the best way to show the importance of believing in yourself.

Follow Cam on his Road to Rio on social media Facebook: /cameronfrench400hurdles Instagram: @cfhurdles Twitter: @cfhurdles

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Contact us today 07 827 6994 | 31 Empire Street, Cambridge 3434 waikatochiropractic@paradise.net.nz www.waikatochiropractic.co.nz

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Waikato Chiropractic is proud to assist Cam to reach his goals.

Proudly suPPorting Cameron with his sPorting aChievements fitness journal June 2016

The ultimate fuel for the Karioi Classic When it comes to preparing for a sporting event, many athletes have a long-term training plan – but also of crucial importance on the day is nutrition – both before and after the event.

ith a wealth of food knowledge and a passion for locally grown produce and ingredients, Raglan mums Tara Wrigley and Rachel Brown (pictured) are combining their skills to cater for competitors at the upcoming Karioi Classic Bike Race on July 31. The pair are the creative minds behind FeastBox food kits; and although their food kits are usually geared toward entertaining and bach dinners, they recognised that the Karioi Classic was a great opportunity to provide the competitors with a nutritious pre-race meal full of local ingredients. The Karioi Classic FeastBox will make it simple for the competitors to enjoy a good dinner the night before the race that will help them to get the most out of their performance the next day. It will be simple to put together, with all the ingredients and recipes included in the box. This is in keeping with the usual theme of FeastBox.

“The whole FeastBox idea was the result of trying to make our own lives easier. We know from personal experience that being busy working parents makes it difficult to get around all the shops to source ingredients needed for special dinners with family and friends,” says Rachel. “We thought, wouldn’t it be great if we could just get all the ingredients for a delicious feast delivered to our door?” And so began FeastBox. Focused around locally sourced, seasonal, quality ingredients, guest chefs contribute to each FeastBox to ensure flavour combinations and cooking instructions are spot on. All ingredients, recipes and instructions are included. Where possible, spray-free, organic produce is sourced, with strong emphasis on eco and sustainable packaging for all FeastBoxes. “It’s a great way for families to enjoy amazing food without any of the usual stress. Our Mother’s Day FeastBox was a great success, and mums loved watching dad and the kids create impressive meals with

These are a few of our favourite things Garlic - so versatile

and able to be used raw, roasted or combined into a recipe. It adds real depth of flavour and is full of nutrients and great for warding off the winter colds.

Oyster mushrooms -

We love our local oyster mushroom grower - Leni Prinze. These are a delight to include in so many recipes, really beautiful produce with a subtle taste and delicate texture.

Waikato beef -

Leafy greens -

so many to choose from and they change throughout the year. We’ve mastered crispy kale recently, not only is it a hit with the kids it’s also full of iron.

The abundance of produce – we

are constantly discovering more. Waikato has a great variety available and we are always looking for new products to include in our FeastBoxes.

Kumara – great slow burning carb (carotenoids: plant compounds that squelch cell damage caused by everyday living and challenging workouts. Vitamin E: an antioxidant that may protect against heart disease. Potassium: a mineral necessary for muscle contraction, nerve transmission, bone health, water balance, and normal blood pressure. (Kumara has more potassium than bananas, believe it or not.) Copper: it assists in the production of collagen, which is responsible for keeping muscles healthy and skin taut. Quercetin: research shows this potent phytonutrient may help you breathe easier by warding off allergies, hay fever, and asthma).

Turmeric – natural anti-inflammatory, improves sleep quality and reduces stress - great for before and after the event.

Leafy greens (Silverbeet) – B vitamins found in green leafy veggies help convert the food we eat into usable energy (in addition to many other functions); and other vitamins and minerals help facilitate countless chemical reactions in the body. Plus, antioxidants, which help decrease the free radical-induced inflammation, oxidative stress, and subsequent muscle cell damage we incur from training and other stressors. Chicken – protein is good for muscles to grow and repair themselves, also a source of energy.

Limited gluten/ bread – gentler digestion, sounder sleep, more even energy levels which can lead to improved athletic performance Beetroot – a growing body of research supports the potential benefits of nitrate-rich beets for athletic performance. Pulses such as lentils – have a low glycemic index, meaning they are broken down slowly and can be used to lower or displace animal protein as well as bad fats - such as trans fats. The Karioi Classic FeastBoxes are not just for participants, but are also available to the public. For more information, go to www.feastbox.co.nz.

KARIOI CLASSIC OVERVIEW – Sunday July 31 – Three distances 43, 57 and 85km – 2016 is the event’s seventh year – Approximately 500 competitors are expected 20030

some amazing organic producers in our neck

of the woods and we’ve been playing with a number of cuts from the “best” cuts to some of the more affordable slow cook cuts. We will include these in our new winter party platter menus

little fuss.” “Basically we wanted FeastBox to bring the fun back to entertaining, by doing most of the hard work allowing people to spend more time with friends and family,” says Tara. Rachel and Tara are excited about their Karioi Classic FeastBox. “We wanted to provide visitors to Raglan with an even bigger experience than the event alone, which is preparing and sharing food sourced from Waikato, and a menu designed specifically for competitors and supporters,” says Tara. “We want to make their weekend extra special and they may even learn a bit about nutrition for sport too.” The Karioi Classic FeastBox will include all the ingredients for a super delicious and healthy three course meal. It will include a sharing platter, main and a dessert and there will be a vegetarian option. Rachel and Tara are collaborating with nutritionist Danielle Roberts from Fuel Nutrition on the Karioi Classic FeastBox and while the final menu is still being tweaked, they share some of the ingredients they hope to include, and why.

Established in 2009, Volare has fast become one of New Zealand's premier artisan bakeries, producing award winning handcrafted sourdough bread for the Waikato and Bay of Plenty. Baked by highly skilled bakers and using traditional techniques the bread endures a long fermentation process that maximizes flavour without the aid of additives or preservatives. Baking knowledge and methods have been learnt from around the world to bring you quality Artisan bread right here in NZ. Available in all good food stores.

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fitness journal June 2016

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Raw talent W

hen Olivia Scott founded The Raw Kitchen in 2013, little did she know that she was establishing what has gone on to be considered one of the country’s most recognised raw food businesses. With its flagship store and kitchen in Ponsonby, and a second location in Newmarket, Olivia also went on to cofound cold pressed juice company Well+Good in 2015. Her deliciously inspiring raw recipes have become the stuff of legend and her commitment to holistic wellness has seen

her become a sought after speaker at various wellness events. The long-awaited release of her first book, The Raw Kitchen, published by Beatnik Publishing, has been worth the effort. From the sumptuous shimmering gold cover to the wealth of knowledge and inspiration within, this is the perfect book for foodies, those committed to their wellness, and those who just appreciate a gorgeous book. Whether you’re getting ready to join the raw food movement or are a seasoned raw foodist, The Raw Kitchen takes you on a delicious journey to wellness and joy. Known for her incredible raw cakes, Olivia shares more than 100 gluten-free, dairy-free, refined sugar-free recipes; designed to nourish from breakfast to dinner, entertaining to drinks. The Raw Kitchen recipes offer clear, stepby-step instructions and prove that you don’t have to spend all day in the kitchen to enjoy nutritious, delicious raw food, full of colour and energy. The book also gives instructions on setting up your raw kitchen, lists raw ingredients and their health benefits, and provides lifestyle advice and a detox plan. A true believer in holistic wellness, Olivia is hugely passionate about the effect what we eat everyday has on our bodies – physiologically and psychologically, and our overall wellbeing. Olivia is a keen yogi, loves immersing herself in nature and all things natural, and has a passion for sharing her knowledge, energy and love with her community.

WIN WIN WIN Enter to win one of three copies of Olivia Scott’s The Raw Kitchen and discover for yourself the delicious world of raw recipes. To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with The Raw Kitchen in the subject line, or enter at fitnessjournal.co.nz Entries close June 30 2016.

Strawberry Dream Bowl INGREDIENTS 1 cup (220g/7.8oz) frozen strawberries 2 bananas ½ cup (125ml) Almond Mylk ½ cup (75g/2.6oz) Cacao Muesli 2 Tbsp cacao nibs 6 pieces Caramel Chocolate 1 tsp bee pollen Method Place strawberries, bananas and Almond Mylk in a highspeed blender. Blend on low until smooth (about 1–2 minutes). Pour into a bowl and serve with Cacao Muesli, cacao nibs, caramel chocolate and bee pollen. Serves 2

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Recipe extract from The Raw Kitchen, published by Beatnik Publishing. Hardback, RRP$59.99, beatnikshop.com.

• Superfoods • Protein Powders • Herbal Tonics

The Herbal Dispensary

6 Wallis Street, Raglan P 07 825 7444 | P 0800 873 437 www.theherbaldispensaryraglan.co.nz fitness journal June 2016

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TIP - Bulk buy old bananas, peel and freeze.

Raglan’s healthy organic grocer and Herbal medicine specialists

spotlight on:

Nutrition Each month Fitness Journal puts the spotlight on a health profession or treatment. This month, Ben Golebiowski offers an insight into the world of nutrition and just how versatile a role it can play. What is it? Nutrition is considered an act, or a process, of nourishment or being nourished. More specifically - a collection of processes in which animals (humans) and plants take in and utilise food substances.

How does it work? Our body needs nutrients for life – without them, we don’t exist. We need a range of nutrients for all of the different metabolic processes our bodies undertake every day. Macronutrients – these are proteins, carbohydrates and fats that our bodies need in large amounts. We need protein for muscle growth and repair; carbohydrates for energy; and fats for energy, warmth and protection of joints and organs. Of course these nutrients yield far more effects within the body, but these are the most noteworthy. Micronutrients – these are vitamins and minerals. These nutrients are ‘micro’, as in we don’t need these in such large amounts. Vitamins and minerals are essential for organ health, hormone production, skin health, bone density and strength, immune support, reproduction of cells and elimination of toxins. Again, these are just some of the amazing things micronutrients can do for our bodies. These nutrients work in different ways, a lot of the time working together, to ensure proper functioning of our bodily systems.

Who can it help? Everyone. When we feed our bodies the right food, our systems work more effectively and more efficiently. Nutrition has shown to dramatically reduce symptoms in a number of diseases such as diabetes, coronary heart disease and cancer (to name a few). On a less drastic scale, proper nutrition can provide you with a number of benefits including better sleep; increased energy levels; increased academic and work output; increased athletic output; increased libido; decreases in unidentified aches and pains; better digestion; better eyesight and hearing. The list goes on, and on, and on.

Most commonly used for? Enhancement of one’s life – across many aspects. As mentioned above, nutrition prac-

fitness journal June 2016

BY Ben Golebiowski Ben’s world revolves around all things relating to health, fitness and wellbeing. As director of Embracing It Fitness, he is a qualified personal trainer, CrossFit trainer and Olympic weightlifting coach. Currently furthering his qualifications by studying towards a Bachelor in Health Science through Massey University, Ben thrives on working with people with diverse goals. “Don’t buy into the hype of media. No fat burning pill, cabbage soup diet or meal replacement diet will make you healthy,” he says. “Fresh, organic and wholesome food in correct portions over a sustained period of time, will.” tices can be used for athletic and academic enhancement, prevention and treatment of diseases, and overall lifestyle enhancement (better sleep, more energy etc.)

What is involved to become qualified as a nutritionist? There are a number of courses available online and at universities/polytechs that offer qualifications. A baseline qualification (such as mine), is generally enough to start providing services of this kind. I do however believe that sticking to what you have learnt is very important. I advise not to prescribe outside of your scope of practice, hence why my programmes are very ‘basic’ in what they suggest. Expanding your knowledge through experience and further study is paramount – this allows you to branch out into further fields and offer more services with lower risks. (Hence why I am currently studying)… there is always something to learn.

Most common misconceptions… That one approach works for EVERYBODY Not the case. Age, height, weight, lifestyle factors (exercise, work etc.), medical conditions, food intolerances and allergies all play an important role in determining the best approach for an individual. Fad diets are good for you Fad diets, fast and effective weight loss (generally) approaches that will make you shed kilos. But these are not healthy in the slightest. These diets are low in essential nutrients and the only reason you lose weight is because there is insufficient food to maintain body weight. But there are a number of serious potential side effects associated with these diets. If you are thinking of starting a weight loss programme, seek advice from a health professional to determine which is the best path to take. Carbohydrates make you ‘fat’ To a certain extent this statement can be true, but NOT ALL carbohydrates are digested the same and they all have different metabolic purposes. Simple carbohydrates such as sugar are the ones you need to watch out for. Complex carbohydrates such as those found in fruit, vegetables and grains (brown rice, pasta etc.) are a great source of energy and are utilised in many metabolic processes. Fat is bad for you – wrong! Natural sources of fat are hugely beneficial to joint, brain and organ health. Fat is also used as an energy source – yes, eat fat to burn fat! There are however some fats to look out for – processed oils (canola oil, soybean oil, sunflower oil, cooking oil etc.), all highly processed and contain a number of toxins. Avoid trans fats found in processed and fast/takeaway foods. Fats you should be including in your diet are plant or animal based – coconut oil, extra virgin olive oil, avocado/avocado oil, fish, nuts and seeds to name a few. Skinny = healthy A seemingly harmless statement right? In some cases yes, but for the majority of people following this theory you will sadly be mistaken. Of course some people are naturally of a skinny stature, there isn’t generally too

much problem with this – it’s their genetic makeup and that is most likely how they will be for life. But, for the others chasing that skinny look, with the belief that this will make them healthy, they couldn’t be further from the truth. There are some serious dangers involved – when the body is undernourished it will not function properly, organs can fail and metabolism slows dramatically. Your body will enter a catabolic state, where (in a nutshell) muscle in your body is ‘eaten’ or burned as a source of energy, not exactly healthy right? The day-to-day struggle will include finding energy, difficulty with physical activity and trouble sleeping. These are only a small number of problems faced with undernourishment but there are also a number of psychological effects associated with this approach to health. Eating disorders, self-esteem and confidence issues plague both males and females of all ages, with some serious cases even leading to suicide.

Most surprising facts about nutrition Nutrition has been shown to be a very effective tool in a number of health issues from illness, disease prevention/cure, to athletic performance. Proper nutritional practices have benefits for everybody. The majority of supermarket-bought food found in a packet or jar, is highly processed with a number of additives and preservatives, sugar, and other harmful ingredients. ALWAYS READ THE LABEL – you will be surprised at the different foods you think won’t contain any additives that actually do. Sugar has been shown to be as addictive as cocaine - avoid it wherever you can. Nutrition can be very simple – seek advice from a professional if you feel as though you need some help in this area – they will break everything down for you so that it is simple to understand.

Average cost per session? You can expect to spend anywhere from $100 to $800 and sometimes more. This will be dependent on what service you wish to receive, with a number of practices offering a wide range to choose from.

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Danielle Roberts

Kim Abbott

Deborah Murtagh

Five common nutrition mistakes people make

Event day nutrition tips

Common food myths

Below are some of the perspectives I have empowered my clients to shift and they have seen fabulous results, not only physically but also mentally and emotionally.

Good nutrition can make the difference to winning or not. I am a qualified and experienced Sports Dietitian who can provide optimal nutrition advice for your sport.

1. We need carbohydrates to survive

1. Eating to a schedule

These are my top five tips:

Fuel Nutrition Ltd. Nutritionist

Eating to a schedule creates a disconnection with our body's innate hunger signals. Babies eat when they feel physically hungry and stop when they feel they have had enough. As we get older we become conditioned to eat to time i.e. breakfast, lunch and dinner. This could mean that we are eating when we aren’t physically hungry, hence our body will store the fuel not utilise it.

2. Eating in a hurry and not digesting food properly.

Many people rush their eating, not taking the time to chew and savour food. This puts a strain on the digestive system as the stomach and the bowel have to work harder at breaking down large inhaled food particles. This can cause poor nutrient absorption, pain, bloating, IBS and a disturbance in stomach acid production. If this occurs it doesn’t matter what nourishing food you eat, you may not be reaping the full benefits of the food.

3. Cutting out certain food groups

Over the years many different food groups have been labelled “evil”. However, this has created a lot of unnecessary food fear, breeding a lot of confusion. We are all different, so why should we all be eating the same?

4. Seeing food as only calories, carbohydrates, fats and proteins, not as nourishing medicinal sources/food sources for healing

For example some people see pineapple as a fruit; sugar/ carbohydrate. I see pineapple as a food source of Bromelain (anti- inflammatory), which helps break down protein and reduce water retention.

5. Seeing food as only the nutrition that will bring health and wellness We all run off a life force energy (inner nutrition) greater than the energy we get from food. To ignite the life force energy is to make sure you are carrying out things that bring you joy DAILY. Include the inner nourishment as you would breakfast or a workout, make the time for pure joy!

Nutrition Care

1. Peak nutrition on event day

Eat familiar foods on event day. Experiment in training to discover what sits well in your stomach, what doesn’t and find a routine that works for you. If foods and fluids will be available at the event, find out what they are so you can trial them ahead of time. The best option may be to take your own food and fluid supplies.

2. Start well-fuelled

Carbohydrate is essential for fuelling your sport. Gold standard is to eat a mixed meal 3-4 hours before the event then have an additional snack 1-2 hours before the event. You can reduce the risk of stomach discomfort by choosing foods low fat and fibre

3. Start well-hydrated

Having a large glass of fluid with all meals and sip on water in-between meals throughout event day. Having a sports drink 1-2 hours before the event will hydrate your body efficiently and provide additional carbohydrate.

4. Enhance recovery

A recovery snack/meal should be consumed within 30-60 minutes after your event. It should contain carbohydrate to replace fuel stores, protein to repair muscle damage, fluid and electrolytes (e.g. sodium) for rehydration.

5. Get it right before the event

The main goal of event day nutrition is to fine-tune your preparation. Baseline nutrition, along with fuelling and recovery nutrition to support your training are also critically important. For individualised advice and nutrition plans specific to you and your sport, contact Kim Abbott at Nutrition Care. I am qualified as a Sports Dietitian through Sports Dietitians Australia.

Food Writer and Researcher According to Dr Eric C Westman (The American Society for Clinical Nutrition), the theoretical minimal level of carbohydrate (CHO) intake for humans is zero. In other words this is a myth. The primary role of carbohydrates is to convert to glucose and fuel our body - we can actually get glucose from protein, so humans could survive without carbohydrates.

2. Low fat diets help you lose weight

Prof David Haslam, chairman of the British National Obesity Forum, says: ‘As a clinician, treating patients all day, I quickly realised that high-carbohydrate, low-fat diets were deeply flawed.’ The increasing levels of obesity are perhaps the strongest indication that this is a myth, with research suggesting that a diet rich in full-fat can lower the chance of obesity and its associated health risks.

3. Cheat days are OK

Apart from the fact that cheat days feed your addiction, this myth can also lead to feelings of guilt and provide an excuse to derail your diet. Consuming whole foods eventually changes your palate, so unhealthy foods taste bad, but if you keep reverting to cheat foods, your sense of taste may not fully adapt. If you are on a ketogenic diet, cheat days can actually prevent your metabolic adaptation (to ketones) from happening.

4. You have to starve yourself to lose weight It’s all about how you lose weight. A weight loss plan emphasising whole foods that are minimally processed is the best weight loss strategy, says the American Heart Association, Harvard School of Public Health. And losing weight on ketogenic diets result in no hunger.

5. Dieting means deprivation

If you know about the ketogenic diet, you would realise that this myth is completely false. High fat diets not only help lose weight, they mean access to delicious foods like French omelettes, cauliflower pizza, Thai crispy chicken and vanilla poached pears. For more information on these and more recipes check my website www.wholefoodsecrets.com

Lose 10kg in 6 weeks the easy way with nutritious real foods

www.nutritioncare.co.nz 07 839 5064 47 Pembroke St, Hamilton

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Book your FREE consultation with one of NZ’s most experienced weight loss coaches or join one of our online programs! Book online or call Deborah 0221 066 002 www.wholefoodsecrets.com

fitness journal June 2016

Is your gut affecting your immune system? Your gut lining is under bombardment every day. White sugar – stress – medication – chemicals in your food.

hese can weaken the gut lining over time and cause ulcers, and ‘bleeding’ of what is in the gut versus what is in your body. Imagine unrefined gut product leaching into your body. This affects energy formulation, toxin removal and digestion. It also affects immunity. Your digestive tract is made up of villi. These increase the surface of your digestive tract, absorbing the nutrition from the food we eat. Imagine the digestive tract wall looking like your fingers – this is the villi. When these villi get too much material stuck between them, which is not removed or cleansed, inflammation and even ulcers can occur. Or the lining can thin – villi break down. At the very least, the digestive tract is less productive and you feel less well. You could be more prone to catching viruses and bacteria.

To deal with this, you will need your friendly gut flora and regular cleansing is imperative. This is the job for food roughage. A regular detox could also benefit. The necessity of this depends on your constitution, lifestyle and diet. If your digestive tract has been compromised; your diet will be imperative to support wellbeing. This is why we recommend no white sugar, white flour, meat and alcohol when you are doing a detox/ cleanse. To support your body you will need to eat more fermented foods. Soak muesli overnight to start the fermentation process. Eat yogurt, kefir, kombucha and add a splash of organic natural fermented apple cider vinegar to warm water and drink it. You need to alkalise your body to support healing. If your diet is not enough – or it is just too hard to maintain, then supplements can be helpful. Probiotics and fermented

foods are now easily obtainable and a great way to support your diet. With the human body breathing in viruses and bacteria every day, having a strong immune system is of great importance. When your gut is healthy – your immune system will maintain or recover your health. Gut health needs to be worked on every day. Listen to your body’s energy levels, immunity and digestive movements. You can make a difference to your gut lining’s capacity to absorb and defend, and be happier and healthier as a result. Drink a glass of pure water before TIP that cup of coffee or glass of alcohol and before every meal. You will have fewer cravings – be less hungry and enjoy your beverage more. (When using supplements: always read the label and take as recommended. See your health professional if symptoms persist).

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

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The strong demand for properties meant this property was only on the market for a matter of weeks before being sold. If you or someone you know are considering taking advantage of this active market, feel free to call me for a FREE no obligation 15 minute appraisal. Kerry Hopper | Sales Consultant/Manager Specialising in Residential Property since 1993 Lugton’s Ltd, Cnr River Road and Donny Avenue, Hamilton. Bus 07 838 5870 Mob 021 984 173 kerry.hopper@lugtons.co.nz

fitness journal June 2016

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Fresh focus for 5+ A Day The Fitness Journal team are long-time fans of Kiwi sisters Julia and Libby (pictured), so we’re thrilled to promote their new role as brand ambassadors for the 5+ A Day Charitable Trust.

he health and wellbeing bloggers are using fresh seasonal produce to create recipes for the 5+ A Day social media platforms. Well established as advocates of eating fresh, wholesome food for health and wellness, Julia and Libby bring a fresh modern take on the ease and importance of eating fresh fruit and vegetables every day. 5+ A Day general manager, Paula Dudley, says the healthy lifestyle of the sisters is an inspiration to everyone. “Julia and Libby are great advocates for making healthy food choices,” says Paula. “They have shown how switching to a more nutritious diet can improve your

quality of life. “We are also impressed by how passionate they are about sharing their knowledge to empower others to take the steps towards a healthier lifestyle.” Julia says they are excited about their new roles as ambassadors for 5+ A Day, which has the children of New Zealand as its beneficiaries. Earlier this year, Julia and Libby launched their first cookbook, Julia and Libby’s Wholefood Kitchen, which features easyto-follow recipes for breakfast, lunch and dinner. Libby has a diploma in Nutrition and a Bachelor of Naturopathy. Julia is continuing her studies towards becoming a naturopath.

Winter Vegetable Soup with Carrots & Parsnips

Winter fruit salad with honey comb and chia seeds Serves: a crowd Preparation: 15 minutes Cooking: none Ingredients 4 mandarins 2 persimmons 2 green kiwifruit 2 gold kiwifruit 2 Nashi Fresh mint leaves 1 tablespoon of white balsamic vinegar (optional) 1 wedge of honeycomb (or a couple of tablespoons of other honey) Chia seeds (optional)

Serves: 6 to 8 Preparation: 15 minutes Cooking: 6 to 8 hours (in a slow cooker or crockpot) Ingredients 2 carrots, sliced 2 parsnips, sliced 1 handful of broccolini, halved 2 shallots, peeled 1 cup of finely diced pumpkin 1 cup finely diced kumara 1 fresh chili, sliced (remove seeds) 1 tablespoon fresh ginger, finely chopped 2 cloves of garlic, crushed 2 litres of good quality vegetable stock Method Place all ingredients in a crockpot and cook on low for 6 to 8 hours. Serve with fresh crusty bread

Method Chop all fruit into desired sized chunks and mix together with the balsamic and mint leaves. Serve sprinkled with chia seeds and a slice of honeycomb

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fitness journal June 2016

Eat

Dough Bros Slow Roasted Lamb Neck with Cauliflower Puree

The best places to eat in Waikato

Serves 4 Lamb Neck 2 whole lamb necks (Cut in half lengthways) ¼ cup mint leaves 3 tbl Extra Virgin Olive Oil 2 tbl wholegrain mustard 2 tbl Worcestershire sauce 2 tbl soy sauce 4 cups water ¼ tsp cracked black pepper 1 tsp flakey sea salt Extra mint for garnish Preheat oven to 150c. Season lamb necks with salt and pepper. Place a large frying pan over a high heat then add the olive oil. Brown the lamb well on each side turning regularly. Once the lamb

has been browned, transfer to a roasting tray. Spread the mustard over the lamb. Add soy sauce, Worcester sauce & water. Cover the lamb with the mint leaves then cover the tray with tin foil. Roast in oven for 3 ½ to 4 hrs, turning the lamb occasionally until golden and very tender (Meat will be almost falling off the bone). Once cooked, gently take out of roasting tray, keep the cooking liquid for the sauce. Cauliflower Puree Makes 500ml 1 cauliflower 1/3 cup white onion, finely chopped ¼ cup butter salt 1 ½ cup milk ¾ cup cream Chop up cauliflower into small pieces (florets) about tablespoon size. In a medium saucepan, melt

butter over a medium heat. Once melted, add chopped onion and a pinch of salt, sweat the onion in the butter until soft. Add cauliflower and continue to cook for a few minutes. Add milk plus cream to the saucepan, and bring to a simmer, stirring occasionally so it won’t burn. Once up to the simmer place a lid on the pan. Cook the cauliflower until it is soft. Once cooked, drain, reserving the cooking liquid. Place the cauliflower into a food processor and puree until smooth. If the puree looks too thick add a little of the cooking liquid and mix to incorporate. Check seasoning, add salt if desired. To plate the dish, warm the cauliflower puree, place it on a plate with the lamb necks on top. Pour the sauce over and garnish with mint.

A country café in the heart of the Waikato 3 ulster st, hamilton open 7am - 3.30pm monday - sunday

find us on facebook at www.facebook.com/MomentoNorth 20410

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

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What is Matcha?

Quick bites

Matcha is a finely ground powder of specially grown and processed green tea. For hundreds of years, Matcha tea has been sipped by Japanese monks to help relax their minds for meditation and to bring their thoughts into focus.

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atcha matcha tea has become increasingly popular and is now a regular on many cafe menus. With one third of the caffeine of coffee, Matcha delivers a long-release energy hit without the jitters. Not only is matcha matcha tea delicious as a latte, it is a versatile addition to any smoothie, chia pudding or for an anti-oxidant hit in raw or baked treats. Packed full of antioxidants with over 100 times more than regular green tea, matcha matcha tea boasts many health benefits such as enhanced concentration and focus, higher energy levels, supported immunity and an increase in metabolism. Also as it is so rich in vitamins and minerals, people who drink it often see improved skin complexion. 100 precent pure organic matcha matcha tea leaves are shade grown in the hills of Uji, Japan. The advantage of shade grown tea is that it increases the chlorophyll and amino acid content, which sets it apart from standard green teas and gives it the vibrant green colour. Once harvested, the tea is stoneground into a very fine powder which means the whole leaf is being consumed and no nutritional properties of the tea are wasted. Matcha matcha is available at selected health food stores and cafes. www.matchamatcha.co.nz

Discover the benefits of Matcha for yourself and enter to win one of two matcha matcha gift sets, including a packet of matcha matcha, bamboo whisk and scoop. To enter, email your name and address to win@fitnessjournal.co.nz with Matcha Matcha in the subject line or enter at fitnessjournal.co.nz Entries close June 30 2016

We love delicious quick tastes and have some for you to win. With winter upon us, we are fans of the new Harraways Steel Cut Oats (in three delicious flavours) and the sinfully good taste of Best Foods Mayonnaise (in four new flavours). To enter, email your name and address to win@fitnessjournal.co.nz with the keyword of the prize you wish to win in the subject line, or enter at fitnessjournal.co.nz. Entries close June 30 2016

Best Foods Mayonnaise Best Foods has brought out more of the best! There are four NEW additions to the Best Foods Mayonnaise range: Touch of Garlic, Spark of Chilli, Pinch of Mustard and Zing of Lemon. Enter to win one of FIVE Best Foods prize packs; each consisting of vouchers for the new range along with a Best Foods oven mitt, all packaged in a handy tote bag. Find the new range in supermarkets nationwide. Keyword: Best Foods

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Smoother Living There’s no denying that smoothies have soared to popularity as the perfect food on the go. Packed with nutrition, now it’s easier than ever to get green goodness into your smoothie, thanks to the Little Bo frozen organic smoothie cubes. No more chasing out of season greens and fruit. Little Bo has done all the preparation - and because they are frozen there is always one ready in your freezer. All the smoothie goodness you need is now available in handy frozen cubes (21 per bag to be precise). Just add your liquid of choice (coconut water, almond milk) and serve. Little Bo organic green

frozen smoothie cubes are packed with goodness. One Tropical Blend cube includes kale, spinach, banana, mango, activated cashew nuts, lemon, orange, Little Bo blend (activated Brazil nuts, activated pumpkin seeds and chia seeds). The Berry Blend cubes include kale, spinach, banana, blueberries, strawberries, raspberries, pear, lemon, orange. Pure New Zealand goodness. Littlebo.nz

WIN WIN WIN To enter, email your name and address to win@fitnessjournal.co.nz with Little Bo in the subject line, or enter at fitnessjournal.co.nz Entries close June 30 2016

Oat-rageously delicious There’s something both comforting and delicious about oats in the colder months. Harraways new Steel Cut Oats are available in three delicious flavours: Original; Brown Sugar, Sultana and Cinnamon; and Apple and Honey. Steel cut oats are less processed and provide a textured porridge while retaining a wholesome and nutty flavour. Gone are the days of lengthy cooking times; using modern milling methods to cut the oats into small sizes, reduces cooking time from 20-30 minutes to just three minutes. Enter to win one of two fantastically oaty prize packs; each prize contains Harraways Steel Cut Oats- Original; Harraways Steel Cut Oats – Brown Sugar, Sultana & Cinnamon; Harraways Steel Cut Oats – Apple & Honey; Harraways jars; recipe card, Harraways tote. Keyword: Harraways

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Fitness Journalâ&#x20AC;&#x2122;s Out and About page is proudly sponsored by Fairview Mazda

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Waitomo Trail Run The Waitomo Trail Run launched to widespread acclaim. Set in stunning landscapes including caves, native bush, tunnels and glow worms; runners and walkers competed over distances of 6km, 11km, 22km and 33km.

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Simply Oarsome Kiwi rowers set the pace at the recent World Rowing Cup II in Lucerne, Switzerland, with an outstanding eight medals, to top the medal table ahead of Great Britain. New Zealand rowing crews rowed in nine Olympic class finals and one international class to take three gold, two silver and three bronze. The men’s lightweight four, men’s single scull and men’s pair won gold while the women’s pair and men’s double earned silver and the women’s lightweight single scull, women’s lightweight double and women’s eight bagged bronze. Most notable are New Zealand pair Eric Murray and Hamish Bond, unbeaten in competition since 2009. The results set the New Zealand squad up in a great position for World Rowing Cup III in Poznan, Poland later this month.

Cheers to our champs

Photos by Rowing New Zealand

Table Tennis Two University of Waikato teams competed against teams from Auckland University, Victoria University and AUT in the inaugural National Tertiary Table Tennis Championships in Auckland on Saturday 21 May. Both the men’s and women’s team had a great tournament, finishing second overall and taking home silver medals for their efforts.

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WALKING TRAIL LENGTHS

Explore Waikato:

Waitomo In part three of our series dedicated to exploring our own back yard, we take a closer look at the mystical world of Waitomo.

• Marokopa Falls Walk – 600m – a 20 minute loop track • Mangapohue Natural Bridge Walk – 700m – a 20 minute loop track

QUICK FACTS • Mangapohue Natural Bridge Walk is pushchair accessible along the boardwalk and base of the natural bridge before it becomes a stepped track to the top of the bridge • Mangapohue Natural Bridge is a 17m high limestone arch that once was an ancient cave system • Marokopa Falls is a 35m high ‘fan’ waterfall

GOOD TO KNOW • Enclosed footwear is encouraged as the tracks can be uneven • There are picnic tables set up at the Marokopa Falls car park (no toilets available), and also some benches at the lower lookout. Either place is a great picnic spot.

n hour south of Hamilton, the mystical world of Waitomo awaits. Millions of years in the making, Waitomo’s (wai meaning water and tomo meaning hole into the ground in Maori) visually awe-inspiring cave network draws people looking for adventure, and those looking for a sense of wonder.

Much of the now internationally acclaimed natural wonders can be found below the earth’s surface; with galaxies of glow worms, subterranean limestone caverns and underground passageways, while above ground, the rolling hills and unspoilt native bush offers a range of exciting walkways and stunning natural landmarks to be discovered.

HIGHLIGHTS Marokopa Falls Waitomo: Located along the drive from Waitomo Village towards Maropoka are a variety of short walks including the beautiful Falls Walk. The easy track passes through native tawa and nikau forest to reach the viewing platform for the falls which divide the Marokopa River into two fisheries, providing popular trout fishing spots along the way. At 35 metres high, Marokopa Falls is said to be one of the most beautiful in the country, with the river cascading over the undercut greywacke basement rock. Access: Marokopa Falls is 15km east of Marokopa and 31km west of Waitomo on Te Anga Road. The track is well signposted along the way. Mangapohue Natural Bridge Walk: Just a short drive from Waitomo Village towards Marokopa, you will find the Mangapohue Natural Bridge Walk. Follow the boardwalk as it weaves its way through the impressive limestone gorge and underneath a natural bridge that is a 17m

EXPLORE

WAITOMO & Otorohanga

high limestone arch – the remains of an ancient cave system. Take an easy stroll to the base of the bridge, or continue along the track for a 20-minute loop walk that takes in superb views of the bridge, gorge, stalactite-like formations, farmland and a 25 million year-old fossilised oysters exposed in the limestone outcrops. This easy walk is perfect for a weekend outing and is excellent when paired with the Marokopa Falls Walk nearby. Access: The track starts on Te Anga Road, 25 kms from Waitomo Village Waitomo Village: Explore the village and its many activities and attractions including the iconic Waitomo Glowworm Cave, black water rafting, abseiling, ziplining and walking tours of the underground cave networks. Visit the Waitomo i-SITE in the village or www.hamiltonwaikato.com for information on these attractions and activity providers and central village walkways

• Both tracks return via the same path. • Mangapohue Natural Bridge walk is said to have beautiful glow worm displays at night.

For more information on Waitomo visit www.hamiltonwaikato.com/ destinations/waitomo-caves-andsurrounds/ or for more information about the other various tracks and trails available in the Hamilton and Waikato region visit www. hamiltonwaikato.com

After exploring the many beautiful walkways of Waitomo, why not head below the surface to discover the intricate network of limestone caves and galaxies of glowworms. Just 15 minutes drive from Waitomo village is the township of Otorohanga, home to quirky kiwana memorabilia and the renowned Otorohanga Kiwi House and Native Bird Park. For more information on the array of activities, attractions and accommodation options in Waitomo and surrounds, visit www.hamiltonwaikato.com

fitness journal June 2016

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Want to save a penalty kick? Here’s how to increase your odds University of Waikato Professor Rich Masters passes on tried and true tips and insights based on scientific research which may help you this winter season.

o, if only about 18 percent of football’s penalty kicks are saved, how can goalkeepers swing the advantage back their way? It seems the answer is simple; if the goalkeeper stands just 6-10cm to one side, the penalty kicker is more likely to kick to the side with more space than to the side with less space. This means the goalkeeper no longer has to guess which way to dive, but can strategically dive to the side ‘left open’ with more space. After analysing football tournaments such as the World Cup, Professor Masters and his team discovered that 96 percent of the time, goalkeepers stood marginally to the left or right of the goal centre – it is not easy to stand in the exact centre of a goal. Try it! Amazingly, even though they did not know it, the goalkeepers had a strategic advantage from their poor positioning, because kicks more often went to the side that had slightly more space. After evaluating experimental studies, Professor Masters and his team concluded that simply by standing ever so slightly to

Professor Rich Masters one side – something that scientists call a Just Noticeable Difference – it is possible for a goalkeeper to influence the direction penalty shooters chose to kick to, without the shooter even knowing it. Tall stories about goal kickers in rugby Even though the International Rugby Board (IRB) stipulates that rugby goalposts should have a specific width, crossbar height

and minimum height of posts (5.6m, 3m, 3.4m), there is no regulation maximum height. All over the world, there is a large variation in height – from farmers’ hay paddocks (3.4m) to Twickenham (16.8m), to the world record Wednesbury Rugby Football Club’s 38.56m! It is this factor that can heavily influence the decisions made by players who are goal-kicking. After a series of laboratory studies, Professor Masters and his team revealed that varying heights created a visual illusion for kickers, who adjusted their distance from the posts accordingly. For example, higher posts appeared narrower, causing kickers to position the ball further from the tryline compared with shorter goalposts that appeared wider. Professor Masters and his team concluded that the height of goalpost uprights influences perception of their width, which potentially influences decisions about where to

place the ball when taking a conversion kick. Why not turn your passion for sport into a career in one of New Zealand’s fastest growing industries? Our three-year Bachelors gives you the tools to excel. Plus, you can gain practical placement opportunities with our partners - the Avantidrome Home of Cycling, Cycling New Zealand, Cold Power Magic, Chiefs Rugby and the Tauranga High Performance Sports Centre. Visit: waikato.ac.nz/go/spls References Masters, R.S.W., van der Kamp, J., & Jackson, R.C. (2007). Imperceptibly off-centre goalkeepers influence penalty-kick direction in soccer. Psychological Science, 18, 222-223. Gao N., Poolton J.M., & Masters, R.S.W. (2012). Examining the goalposts illusion in rugby. The 6th Annual Conference of the Australasian Skill Acquisition Research Group, Melbourne, Australia.

THE FUTURE OR CALLING F IS

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Men’s Health Month – let’s talk about it

Just one teaspoon per day is all you need to kickstart the road to good health

What better time to get the men in your life to take action to improve their health. #MenStartTalking is the theme for Men’s Health Month 2016 – and it is happening now.

he goal is to get men to start talking to each other a bit more about their health, both physical and mental. So make an effort to share your stories, ask mates how they’re doing, ask for help when stressed or feeling down, and talk to coaches (health professionals) and doctors when you know something’s up. Often, when their mates seem down or in trouble, the easiest option is not to talk about it. Men sometimes feel that they don’t know what to say, or think they might say the wrong thing. But, not talking kills hundreds of men every year, and stops many from being as healthy as they could be. This June the Men’s Health Trust is encouraging men throughout New Zealand to start talking. “Start asking your mates how they are really doing. Don’t be worried about what they might say. You don’t need to offer advice, just listen, and if you’ve been through something similar, share your experiences. “When we think something is up with our mates and we think they seem down, worried, or unhappy we often won’t mention it. Instead we talk about sports, cars, or housing prices. “A problem shared is a problem halved. Make an effort this month to ask your mate how he really is doing. Don’t be

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afraid of what he might say – you don’t need to have the answers. If you have had a similar experience, tell him about it. If you are stuck for what to say next, try something like: “What are we going to do about this?” or “Is there anything I can do to make this better?” If you think something is up, but you can’t get past the small talk, you can always say “You have my number if you want to talk about it.” Men’s Health Month is a great opportunity to raise awareness and to share your knowledge and inspiration to improve the health of New Zealand men. With plenty of information available about men’s health issues, find out more about how you can become involved and make a difference at menshealthmonth.co.nz and menshealthnz.org.nz

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Men’s health tips There is a statistic somewhere that out of a group of men surveyed in Australia, 60 percent of them believed they were a picture of health and good to look at.

onsequent measuring of health markers proved that less than 40 percent of them were in fact healthy, meaning that 20 percent of Aussie men may be confidently walking around oblivious (or in denial) about the deficiencies in their wellbeing (or attractiveness). In the ominous sounding ‘Global burden of disease study’ the measured numbers of men dying from almost anything, even accounting for income level and country of residence, far outweigh those for women. Considering heart disease is the king of male mortality, caring for heart health should be a no brainer. Maintaining a healthy body weight and composition is part of heart health, though shopping by the heart tick or just eliminating sugar in the coffee isn’t going to cut it. Exercise plays a massive part in improving health, including stabilising blood pressure and sugars, it’s an essential factor in burning off stored fat, and in maintaining a healthy level of load on the muscles. The heart is primarily a muscle, and so just like the biceps and the abdominals, a lack of using it leaves it weak. And just like the abs; a lack of exercise and too many doughnuts mean it can become surrounded by an unhealthy layer of fat, which in the heart’s case makes it much harder for it to do its job as the engine of oxygen transportation. The American Council of Sports Medicine (ACSM) reports that: “Large prospective cohort studies of diverse populations clearly show that an energy expenditure of approximately 1000 calories per week of moderate-intensity physical activity (or about 150 minutes per week) is associated with lower rates of CVD (cardiovascular disease) and premature mortality”. That’s just over 20 minutes of something that makes you sweat and puff every day of the week. How many people do you know that actually achieve that? And this ONE thing can create a longer, healthier life. It must be pointed out that a 150minute game of squash or soccer that just about kills you once a week is not the same thing. In fact, theoretically, more than three or four days between training sessions and the body loses any physical benefits of that one session. So yep, weekend warrior sport is practically a waste of time. Think about doing a set of squats with 150kg, without any previous training, or doing nothing else but that once a week on a Saturday - logically this cannot create any progressive improvement in muscle strength, so the same applies to the heart. This is an unlikely newsflash to anyone, www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

however exercising the healthy amount per week appears a progressively harder task in the modern environment. So how do we fix this to help men live longer, healthier lives? In the world of personal training anecdotal evidence would suggest that women are far more likely to take a long-term view of their health and understand the regular commitment required to progressively increase their cardiovascular fitness and muscular strength.

“Exercise plays a massive part in improving health, including stabilising blood pressure and sugars, it’s an essential factor in burning off stored fat, and in maintaining a healthy level of load on the muscles.”

So creating situations where the family can train together or participate/compete in a sport may be one solution, and provides a mutually beneficial support system.

Team sport and the social outlet it provides is statically a more inspiring environment for most people, and the accountability created to show up to training and games can provide the necessary regularity of training to create improved fitness and heart health (bearing in mind the weekend warrior caveat). Injuries (in NZ predominantly old rugby ones) can prove a stumbling block to exercise for some men. The importance of managing these and defining ongoing strategies that mean regular exercise can be maintained, cannot be stressed enough. If muscles and bones are left to atrophy and degenerate the problem gets expo-

nentially worse; in almost all situations it becomes a move it or lose it scenario, so following physio or trainer advice is essential. And the most common argument of all time should prove utterly unjustified if you do the maths; assuming sleeping hours of eight, fitting exercise into 20 minutes of what remains of the day, is just two percent of that figure. Taking a little more than two percent out of your day to statistically improve the chances of a longer, healthier life? airly sound investment. And if you don’t sleep for at least eight hours every night, that’s a whole other article….

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

16 Beale Street, Hamilton 3216 Phone 07 839 1232 www.hemc.co.nz

fitness journal June 2016

Ignore the Viagra and reach for the coconut oil ‘Men’s health’ conjures up a variety of concepts, ranging from bulging muscles to living a life disease-free, but regardless of your definition, virility is a common indicator of health in adult males.

he desire to produce healthy offspring is part of our genetic makeup, a legacy spawned from when we sat around raging camp fires, grunting at each other through large jaws. Unfortunately, our jaws have grown smaller and our waistlines have expanded, signalling a decline in men’s health and virility. What many men don’t realise, is that the fat hovering over your belt line means they could be hovering dangerously close to a raft of health issues including type 2 diabetes and impotency, in a realm now commonly termed metabolic syndrome. Metabolic syndrome can be a range of

conditions including high cholesterol, triglycerides, blood pressure or blood sugar levels and excess body fat around the waist. When some or all of these conditions occur together, risk of heart disease, stroke and diabetes increases alarmingly. According to a recent study published by the American Diabetes Association, four out of five men suffering metabolic syndrome had accompanying erectile dysfunction. Couple this with the knowledge that erectile dysfunction affects around 52 percent of men between the ages of 40 to 70, or 100 million men worldwide and that beer gut could actually affect your ability to have a family.

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over time through healthy eating can rival any wonder drug created in a laboratory. Part of your aggressive change will require you to research the options and come to understand that food is medicine and that’s how we should be viewing it. It could be confronting, it could challenge you to change your mindset, diet and lifestyle, but for the future of your children, there is no doubt it will be worthwhile.

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Erectile dysfunction may also be a sign of looming coronary heart disease, according to the study, but one thing is certain, erectile dysfunction can affect your quality of life, your self-esteem and your overall health. The best way to reduce the risks of metabolic syndrome is an aggressive change in lifestyle. This is something most men can relate to, thanks to another part of our genetic makeup, the fight or flight response. By recognising that we may be at risk - and the far reaching implications of that - if we do nothing, we have chosen flight. If we decide to aggressively fend off these risks, we are choosing to fight and that is a very manly approach. How do we change aggressively? I know this has become a mantra, but it is really about healthy eating, moving our bodies regularly, reducing stress and being thankful for what we have instead of constantly yearning for what we don’t. While the type of change required may not be new, I believe this new knowledge may provide a more compelling reason to change. The good news is that there are dietary approaches out there, which can not only help reduce internal health risks associated with metabolic syndrome, but can also help lose weight and improve the feeling of wellbeing. It starts with reaching for the coconut oil (full of good fat) instead of the Viagra and accepting that we need to look at the lifestyle-based causes, not just the management of these risks. To help you get inspired, clinical studies have shown that by adopting a high fat, low carbohydrate, mid to low protein (ketogenic) diet, the majority of men in the study with type 2 diabetes were able to reduce or ADVERTISING eradicate their medication, as well as losing PROOF an average of 5.5kg. The changes that can occur in our bodies

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Life, family, work, exercise - juggling the juggle It is not just women who struggle to juggle various life commitments. Too often we overlook the demands placed on men. As father of three and Wintec centre director for Sport Science and Human Performance, Greg Smith shares some honest insights into the demands of life.

was having a conversation with a younger work colleague a few weeks ago, determining what age we would want to be again, if we could choose. We were trying to figure out what point in our sporting careers we would want to be transported back to. Having once been athletes we decided that 25 was the magic age. Young enough to be injury-free, old enough to have banked 10 years of training and experience, and smart enough to understand how the body best responded to the demands of high level sport. Sadly I will be turning 42 this year. 25 was some time ago. Having grown up as a busy kid; activity, exercise and sport were norms in my life. Early morning swimming training, cold frosty rugby fields, foggy netball courts and jumping on the trampoline until it was dark are just some of my vivid memories of

Tips to stay healthy as you get older: • Accept that life is demanding. As adults we have many pressures and expectations placed upon us every day. The time to focus on your own wellbeing can be used doing other things if exercise is not a priority. • Do not beat yourself up about putting time aside to exercise. A healthier person is a contributor. Others benefit from your exercise. • Fit body, fit mind’. Exercise enables mental activity and capacity. • Become more mindful of the foods, drinks and behaviours that deplete energy and result in mental and physical fatigue. Remove or change these things as you become aware of them. • Create habits. Spending some time at the front end of the week preparing schedules, working out logistics and making good food easily accessible. Give yourself a better chance of succeeding. • Exercise when your kids exercise. Your kids’ exercise can become your own exercise. Coach their teams or join in their training when possible. Do alternative exercise in the same time period as your kids. • Be deliberate and prioritise your health.

fitness journal June 2016

growing up. Life was a big game and all the other stuff like school, family commitments and even eating fitted around this. I was fortunate that as I grew from a teenager into a young adult, I was able to continue my sporting pursuits. I was lucky that I arrived on the first-class rugby scene just as the sport turned professional. The opportunity was provided to continue playing while getting paid to do so. Life was pretty good. The measures of success were calculated in kilogrammes, skinfolds, speed, endurance, tackles made and lineout throwing, to name only a few. I was a young man without children travelling to exciting new places, getting paid to play the sport I loved and focused totally on my body’s health and performance. However, as the rugby administration told us continually throughout our careers, it all came to an end. At age 30 it was determined that I had sustained too many concussions and that any further damage to my brain may be permanent. At aged 31, beautiful twin daughters arrived followed closely by another beautiful little girl. Three children under three years old. Challenging times! My 30s were not easy. While rugby had provided magnificent experiences, it had come at the cost of putting other parts of life on hold. I spent my 30s trying to build a sustainable life. I was balancing the requirements of being a dad while trying to reinvent myself. I was building a career so I continued my education and engaged in post graduate business studies. I started a small business and planning for the future of my family being aware of the needs of my partner, I built a house in the country to raise my kids. While this energy was going into attending to the immediate needs of my family, I began coaching rugby, at the same time dealing with post-concussion syndrome. The balance was difficult to achieve and I did not get it all right. Retrospectively I would have done some things very differently. The challenges of a normal life became apparent, and time to focus on my physical health was minimal. The opportunity to grab small windows of time to exercise presented itself as ‘push chair runs’ whereby the double buggy was loaded with my twins when I got home from work in the evening and I’d head off on a run that could range from 30 minutes to two hours. After completing a couple of half marathons, my orthopaedic surgeon informed me that he would not be operating on my busted ankle for a ninth time and that running was

only going to speed up the degeneration of my body and exacerbate the old rugby injuries. So ended that activity. Some very important lessons were learnt during this period. I learned that in order for me to be the best version of myself, I needed to revisit the disciplines of physical activity I had learned as an athlete. During times when demands came from all directions and stress levels were excessive, it was easy to start the day with a coffee, maintain energy with more coffee and end the day with a beer. Looking back on photos of this time I cringe at the weight I was carrying in my gut and face. And the tired look on my face as well as the lack of condition in my body. I eventually learned not to beat myself up about putting time aside to exercise. I knew I needed to and that others also needed me to exercise so I could be a better person. Subsequently I did my best to schedule exercise into my day. It didn’t happen every day but it did happen.

Some very important lessons were learnt during this period. I learned that in order for me to be the best version of myself, I needed to revisit the disciplines of physical activity I had learned as an athlete. My career opportunities had started to evolve and I was required to perform at a higher level. It was necessary for me to be mentally sharp. Not easy having come from a background of multiple concussions! Exercise enabled me to maintain the ability to think quickly and with clarity for longer periods. I quickly developed the mantra ‘fit body, fit mind’ and became more mindful of the foods, drinks and behaviours that depleted energy and resulted in mental fatigue. I had known the process of developing new habits from sport and knew it wasn’t easy to create these. However, through spending some time at the front end of the week preparing schedules, working out logistics and making good food easily accessible I gave myself a better chance of success. As my kids grew they became involved in activities such surfing, swimming, soccer, netball, rugby, basketball, cross-fit, cross country and triathlons. Being time poor, I figured that a number of birds could be killed with one stone if I joined in or coached

the sports they liked. Their exercise became my exercise, and was the source of much enjoyment. Now that the kids are older and more capable, we exercise together doing different activities such as biking the river trails, mountain bike and walking tracks and competitive small-sided games. As my daughters have improved and been selected in representative teams, I have begun to attend representative trainings. This initially meant watching from the sidelines. The level of organisation is impressive within these sports and coaches and management are well prepared. Unfortunately parents are left with the option to sit and watch, or come back and pick the kids up once they are finished. I observed one of the parents doing yoga during the kids’ trainings. I quickly realised it was a good idea and put my exercise gear in the car. I was a little apprehensive to do yoga as the parent seemed to be an expert but I did use the time to get a sweat up and get my lungs and body working. I am 42 this year. I am currently the centre director for Sport Science and Human Performance at Wintec and continue to be involved in many sports at all levels. My twin girls will be 11 and my youngest eight. The challenge to find time to fit everything in continues, as the as does the challenge to be the best version of myself. I am older, a little wiser, my body does not bounce back as easily after hard physical work and I put on weight quicker. I do know that a fit body helps achieve a fit mind and that the older I get the more determined I need to be in prioritising my health.

By greg smith Greg Smith is the Director for Wintec’s Centre for Sport Science and Human Development. Greg is an experienced professional athlete, having played and coached rugby at a national and international level for more than a decade.

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Men’s prize corner

This month we’re celebrating Men’s Health Month with an awesome collection of prizes. To enter, email your name and address to win@fitnessjournal.co.nz with the keyword of the prize you are entering for in the subject line or enter at fitnessjournal.co.nz. Entries close June 30 2016

Immunity Fuel An all-in-one daily probiotic superfood, Immunity Fuel super green powder combines 19 certified organic wholefoods with 13 strains of Lactobacillus bacteria. Fermented together for three weeks to produce an all-natural super healthy form of nutrition that is readily available for the body’s cells to absorb. Containing probiotics (good bacteria), prebiotics (food to keep the probiotics alive), and nutritious superfoods, Immunity Fuel is certified organic and is suitable for the whole family. Just one teaspoon per day is all you need to kickstart the road to good health. No need for several different bottles of probiotics, prebiotics and superfoods, Immunity Fuel has it all. Available from Naturally Healthy, Hamilton. Naturallyhealthy.co.nz Enter to win your own tub of Immunity Fuel. Keyword: Immunity Fuel

GO Healthy When it comes to natural health, the GO Healthy range has an impressive selection of products, specifically designed for men. Life is busy. Sometimes it feels like there are just not enough hours in the day to achieve everything we need to. Daily pressures and challenges can place strain on energy levels, so at this busy time of year it’s not surprising that a lack of zest and zing is a common complaint. GO Healthy GO Man Plus enhances sexual energy while supporting a healthy libido and improving stamina and energy in times of need. GO Healthy GO Prostate Protect supports prostate function and healthy urine flow. GO Healthy GO Zinc Complex supports health of the immune and reproductive systems, while also maintaining healthy hair, skin and nails. Kick start your energy levels with this awesome selection of GO Healthy vitamins. We have three prizes of a GO Healthy pack of GO Man Plus, GO Prostate Protect and GO Zinc Complex to be won. Keyword: GO Healthy

Be smooth Up your natural smoothness, with a helping hand from Weleda. The impressive collection of men’s products includes Moisture Cream, Shaving Cream and After Shave Balm. With ingredients like organic Sesame and Jojoba oils, goats milk and aloe vera, your winter skin will thank you. Just because men’s skin is thicker and tougher than woman’s doesn’t mean it won’t benefit from some tender loving care. Enter to win one of two Weleda Men’s prize packs, designed to ensure a clean, close shave that will leave skin feeling smooth, supple and invigorated. Each prize pack includes Weleda Moisture Cream, Shaving Cream and After Shave Balm. Weleda.co.nz Keyword: Weleda

Don’t wait until next year to start studying! Take the first step towards your future. Information Session 21st June, 3.30 - 5.30pm Sports and Science Centre, Rotokauri Campus

Sports Taster Day 30th June, 9am – 2:30pm Sport and Science Centre, Rotokauri Campus This isn’t just about sport. This is about excellence, wellness, health and helping people reach their potential. Why not see for yourself when you come along to our taster day?

0800 2 Wintec create your world www.wintec.ac.nz/semester2

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fitness journal June 2016

A clear vision Hamilton Eye Clinic has 10 passionate ophthalmologists with varied subspecialties who work together to help patients achieve the greatest possible health-gain.

reas of specialties include glaucoma treatment and management, macular degeneration treatment and management, cataract surgery for vision improvement, oculoplastic surgery and treatment, neuro-ophthalmology and the treatment and management of other diseases of the eye. Had an accident? Hamilton Eye Clinic is an ACC provider and works with all of the health insurance companies, including pension schemes of various types. The Hamilton Eye Clinic provides ophthalmic care in the greater Waikato, encompassing National Park to the tip of the Coromandel, and tertiary level care for areas such as Gisborne, Tauranga and Taranaki - serving an approximate population of 800,000 people. The clinic has referrals from around New Zealand and an Australian link now, due to the specialties offered, and the integrated flow through for surgery in the adjoining facility – Bridgewater Day Surgery.

Central to the Practice is the facility at Bridgewater on Grantham Street, with satellite clinics held on a regular basis in Thames, Huntly, Matamata, Morrinsville, Cambridge, Te Awamutu and Te Kuiti. All of these clinics are managed through the Hamilton Practice. The business always has at least one specialist rostered daily to take urgent or acute cases and compared with practices in other areas, waiting time for a booking is minimal. Hamilton Eye Clinic is expanding within the Bridgewater facility, starting in June, as the numbers of patients needing the specialised expertise increases. The patient-centric care will continue as the business tries to bring healthcare closer to you. If you have any queries the website provides important information. You can make a booking or you can ask your GP/optometrist to refer you. www.hamiltoneyeclinic.co.nz info@hamiltoneyeclinic.co.nz

The greater Waikato’s Specialist Eye Centre Attractive, modern facilities with easy parking for patients and a comprehensive range of diagnostic and treatment services including surgery at Bridgewater Day Surgery.

Specialties include: • Macular Degeneration • Cataract • Paediatrics • Strabismus • Pterygium • Acute Cases • Oculoplastic and Lacrimal Surgery • Laser • Uveitis • Medical and Surgical Vitreo-Retinal • Glaucoma • Neuro Ophthalmology • Visual Electrophysiology

07 834 0006 130 Grantham St, Hamilton www.hamiltoneyeclinic.co.nz

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Saving sex lives one shot at a time Throughout ancient history, humans have always worshiped fertility gods and goddess in the hope of improving and fulfilling their desire for sexual intimacy and pleasure, as well as increasing their virility and fertility: Priapus in Greek mythology (pictured), Bes and Min in Egyptian mythology, and Innus in Roman mythology, are just a few examples. by DR KIRSHNI APPANNA

ore recently herbs and animal parts including ginseng, tiger bone, rhino horn and oysters, are being used to help restore waning sexual potency and performance. In 1994 Pfizer researchers discovered that the original Viagra they were investigating for angina actually had very little cardiac benefit but had a huge effect on men’s ability to have and maintain an erection. And so Viagra was patented. Viagra, Cialis, Levitra, and other medications for erectile dysfunction have helped more than a billion men worldwide regain their sex life, but taking a prescription drug every day or in anticipation of having sex, significantly reduces spontaneity and romanticism. Fortunately, Dr. Charles Runels, an American doctor recently pioneered an ingenious application of PRP (Platelet Rich Plasma) therapy called the The Priapus Shot® which has helped thousands of men achieve new levels

of sexual potency, performance, and pleasure. In Dr. Runels’ experience, more than half the men who receive the Priapus Shot® report measurable penile enhancement. It is important to know that not everyone will necessarily achieve the same results or satisfaction. PRP has been around for years and had been used in countless medical applications including hair restoration, wound healing and joint injuries.

What Is the Priapus Shot®? The Priapus Shot® procedure begins with a quick and easy blood collection similar to a blood test. Then, using an FDA approved proprietary technique; the platelets which contain growth factors are extracted from your blood and concentrated into the Platelet Rich Plasma (PRP). PRP is injected into specific areas of the penis, which are numbed with a local anaesthetic cream before injection, yielding little or no discomfort during the procedure. These injections restore proper blood flow of the penis and boost erection quality with-

How does Priapus Shot® work?

length of the penis. (10 to 20 percent increase in length and girth.) There is no downtime. Some of these benefits are experienced immediately after treatment but often it takes 3-5 weeks to start working with the full effect in 3-5 months. Typically, the effects last for a year.

Platelet Rich Plasma (PRP) contains a high platelet count. Platelets contain many growth and healing factors. These factors stimulate rejuvenation and healing in the penis, resulting typically in tissue growth that increases growth of new blood vessels and improved circulation within the penis, stronger erections, increased sensation and pleasure and enhanced sexual performance. Some men report changes in girth and

The Priapus Shot®is one of the many tools that can help enhance your sexual response it is a safe and affordable treatment for many men, though some may desire results that the Priapus Shot alone cannot fulfill, or that one treatment alone cannot accomplish. As with all aesthetic treatments, results cannot be guaranteed. Only a consultation can truly determine if the Priapus Shot is right for you

out creating systemic vascular side effects like Viagra and other medications. Since PRP is derived from your own body, there has never been any reported harmful side effects and it is non-allergenic.

enhance your sexual performance

Can you answer yes to any of these questions? Do you have trouble getting or maintaining an erection? are you dissatisfied with the results of your current eD treatment? have you ever been or are you currently being treated for prostate cancer, diabetes or Peyronie’s Disease (curvature of the penis)? are you seeking to benefit from possible growth potential (girth and/or length)? if you answer yes to any of these questions, you may be a great candidate for the Priapus shot®

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Top insights New Zealand had the highest percentage of overweight and obese people out of all countries surveyed New Zealands overall health and well-being score was 62.7, slightly below the average score across all countries surveyed of 63.4. The highest health and well-being score was achieved by those in the 25-29 age bracket (49 percent), this falls to 40 percent from 40 and stays there. Family health and wellbeing is the most important to new Zealanders at 50 percent, this is followed by physical wellbeing at 40 percent. More than half of Kiwis have juice and almost 30 percent of Kiwis have fizzy drinks in their fridges. (The Cigna 360° Wellbeing Score is as an annual index which identifies and monitors the factors, motivations, perceptions and attitudes impacting on individual and regional, health, wellness and wellbeing. The independent study includes participants from Hong Kong, China, Thailand, Turkey, India, Taiwan, Indonesia, South Korea, New Zealand, Spain and the UK. Data is collected online from a representative random sample of around 1000 people in each country, totalling 15,000 people.)

Kiwis need to prioritise their health New Zealand is often a poster child for a healthy lifestyle; stunning beaches, an active population, worldleading athletes and a nation famed for its ‘green’ lifestyle. However a recent global study reveals this image is misleading and we may need a good oldfashioned kick in the pants when it comes to living a balanced and healthy life.

esults from the annual Cigna 360° Wellbeing Score show that when it comes to physical health and wellbeing, more than 60 percent of Kiwi respondents are overweight or obese. That’s the highest number out of all countries surveyed, including the UK. Just 31 percent of Kiwis were happy with their weight. The annual survey monitors overall wellbeing across 11 countries and includes more than 15,000 people. It assesses a population’s health and wellbeing across five key areas: physical, social, family, financial and work. Ninety percent of Kiwis surveyed said spending time with family was very important, with family holidays our favourite way of getting in some quality time. Relationships with children were the most important of all. Cigna NZ CEO Lance Walker said the com-

pany wasn’t surprised by the results. “It’s great that for the second year, we’re the only country surveyed that puts family first - spending time with our families is a key aspect of our Kiwi culture. “What isn’t so good are our misconceptions around obesity, and the number of us who aren’t eating a balanced diet. “If Kiwis want to keep on spending time with their families and enjoying a great quality of life, we need to spend more time thinking about our physical health.” To help Kiwis achieve healthier lifestyles, Cigna undertakes a range of wellbeing initiatives including sponsorship of Cigna Round the Bays, and a partnership with popular wellbeing columnist and director of the

Inspired Health website, Rachel Grunwell. Rachel shares tips and provides inspiration on nutrition, health and general wellbeing. “It’s concerning almost 30 percent of us have sugary drinks in our fridge, it may seem a small number but it’s telling us that almost a third of Kiwis regularly drink fizzy drinks, which are laden with sugar and have no nutritional value,” says Rachel. “Healthy, nourishing food doesn’t have to be expensive and hard to make, or even taste bland. Creating healthy, real meals and snacks will make you feel good. Preparing food with your kids as a great way to combine family time while teaching important life-long lessons about nutrition.”

D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC DERMATOLOGISTS Marius Rademaker BM, FRCP, FRACP, DM Amanda Oakley MBChB, FRACP, DipHealInf Sarah Hill MBchB, FRACP

VASCULAR SURGEONS

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Tips to get your kids into fitness You are the best role-model for your kids. If you move more, then they will be inspired to move more too. If you want to encourage your kids to be more active, healthy and happy then it’s great to lead by example. Practise what you preach! BY Rachel Grunwell

Family fitness – getting healthier together

Make exercise a normal part of your everyday life. It’s important for everyone’s health and happiness. Here are some tips to help you make it happen:

As a family, throw around a rugby ball or get out the cricket set or soccer ball after dinner or at the weekends. Ask your child what they would love to do that’s being active. Being an active family is one of the best ways you can care for and bond with your kids. Go on adventures at the weekend when you have time. There are some amazing cycle trails around now where you can explore beautiful places. If you have little kids, then get them on scooters, little bikes or walk just a short distance. Soak up the sunshine and enjoy the wide open spaces.

Making fitness fun Make exercise fun - and it doesn’t have to cost lots. For example, go for a walk around your neighbourhood, go to a park, or even to a nearby lake or beach. Or get on the internet and Google some yoga poses and have a giggle while trying them out with the kids. I love doing yoga with my toddler Finn. He’s done it so much now that he will sometimes get out a yoga mat when he feels like it too and practise some of the moves. I cheer him on when he does this. Walk to school, don’t drive. It’s good to be active throughout the day and whenever you can. I also find my kids chat to me during this time and they build up fitness levels without realising. If your child is interested in running then start them off on a run/walk routine.

Explain that it takes time to build up their fitness levels. Run/walk alongside them and tell them to slow down if they are breathing heavily. You should be able to talk while running. Make it fun and a short distance i.e. just around the block to start with or do laps of a school field. If they enjoy it then they are likely to want to do it again. Success!

Joining a sports club or fitness group Find out if there are cool groups in your neighbourhood that cater for kids. If you can afford it there are athletics and tennis clubs, swim squads, dance classes, martial arts, just to name a few. They might try something and really love it and it could end up inspiring their fitness for a lifetime. A friend’s husband loves tennis and has enjoyed play-

Rachel Grunwell doing yoga with her toddler Finn, aged four. Photo by Rebecca Grunwell ing for many years. So you never know what could be your children’s ‘fitness thing’.

Become competitive Consider entering your child into an event if they are older (and they are keen, of course - ask them first). Then help them to build up to the race. Many event such as the Cigna Round the Bays has a beginner 6.5km Fun Run/Walk option that you could do with your child. Events are great to enter as there is a wonderful atmosphere and lots of people cheering.

Supporting your family in their fitness goals Lastly, cheer on your kids at home too whenever they are physically active. It’s awesome that they will give things a go. Being active and getting out in the sunshine, fresh air, open spaces is terrific for their wellbeing and should be encouraged at any opportunity. Rachel is the director of inspiredhealth.co.nz

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fitness journal June 2016

Your desk job may be shortening your life Your desk job may be shortening your life. But it’s not the water cooler gossip that is slowly sucking the life out of you. It’s that seat and the amount of time you spend sitting in it.

here has been a huge amount of research over the last few years about the life shortening impact of being sedentary, with some people spending up to 13 hours a day in their chair in homes and offices. One of the most interesting points to come out more recently is that the amount of time spent sitting can influence our health even if we are active at other times. In other words, a workout at the end of a day which was spent in front of your computer, or at a desk, may not be enough to counteract the damage being seated all day is causing. Studies show that the lowest risk is for those who are physically active and don’t sit, with the highest risk saved for those who don’t do any physical activity, and sit for much of the day. Even moderate activity, or time spent standing or gently moving about at regular intervals can counteract the negative effects. Taking breaks and actively stretching will improve your health. So what is the specific issue around being seated? – When we sit, relaxing on the couch or in a slouched position, our muscles aren’t doing much work. – When we move we pump oxygen to our brain which keeps us alert.

– When we are sedentary for a long time, everything slows, including brain function. – With a crouched over posture and lack of movement our organs are cramped and function is slowed. Constipation and reduced insulin response are a couple of the unwelcome side effects. The way we live and work, the convenience of cars, and the many electronic devices and stationary entertainment sources such as TV and gaming has meant for many adults and children sitting has become the default setting for life. What does this mean for the average person who works in an office 9 to 5 and is unable to get out and about throughout the day? What about the ‘active couch potato’ who spends much of their life seated, but squeezes in some exercise for the recommended 30 minutes most days? The health benefits of working out are not in question, and a regular workout is having a positive impact on your life, your health and your wellbeing. However, in order to maximise those health benefits, you need a more active approach to the other 23 hours of the day. Exercise professionals are recommending a lifestyle approach to health and exercise more and more.

This means integrating activity into what you do throughout your life as well as the regular structured workout at the gym, park or with your trainer. It doesn’t have to be 100 push-ups at your desk every time the phone rings, or running up 10 flights of stairs every time you need a toilet

break, as there are some simple ways you can add movement into all parts of your day. The risks are clear, but the benefits of making some simple changes are easily achieved. So why not add more activity into your working day, which can in turn add more days to your life.

Article by REPS. NZ Register of Exercise Professionals (REPs) is an independent not for profit quality mark of exercise professionals and facilities. Using REPs Registered Exercise Professionals is the “warrant of fitness check” that exercise professionals and facilities meet New Zealand and internationally benchmarked standards to deliver safe exercise advice and instruction.

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14 Dick St ph 07 823 1090

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fitness journal June 2016

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Wellness Week at Les Mills Hamilton Wellness Week is happening at Les Mills this month. Starting the week with Open Day on Saturday June 18, they’re opening the doors free to the public for the day. With all new Group Fitness classes and loads of giveaways and goodies the day will be a great chance to experience Les Mills.

The healThy alTernaTive • • • •

Following this, is a great line up of seminars: Sunday June 19 – 2pm Health, Hormones and Happiness – Why Menopause Matters Wendy Sweet will navigate attendees through the myths and medicalisation of menopause. She’ll explain how to turn around the current health risks, including abdominal weight typically accompanying the menopause transition.

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Monday June 20 – 7.30pm The effects of stress, tension and bad posture John Appel has all the information you need to avoid the classic stiff neck and sore back from stress, tension and poor posture. Tuesday June 21 – 7pm What really causes disease in our bodies Danielle Roberts from Fuel Nutrition will explain how we create imbalances in our body and what role nourishing food can play in our healing. Wednesday June 22 – 7.15pm Runners' Workshop This workshop with Kate Cateano is best suited to those who are regular runners (i.e. once a week) and looking for the next stage in their running. *Charges apply for this workshop. All seminars are free to the public unless otherwise mentioned. For more information visit lesmills.co.nz or call 0800 LES MILLS.

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sales@gofast.co.nz 0800 GO FAST (0800 46 32 78) www.gofast.co.nz fitness journal June 2016

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

Naturally Healthy Health Stores and Clinics

• Frans van de Weerd: physiotherapy (acc reg) • Homeopathy • Fertility • Cranio sacral therapy • Bowen therapy • Food Sensitivity testing • Massage therapy • Naturopathy • Hypnotherapy • Facials • Instore tastings: herbal teas; superfoods etc • aromatherapy; bach flowers and herbal remedies blending • In store displays and education • Knowledgeable staff • Professional therapeutic ranges

• Mobile Personal Training Yoga for Athletes & Everyone

Naturally HealtHy 106 London Street, Hamilton Central - Parking on site Ph 07 958 3845

• Sport Specific Strength and Conditioning

Balance Yoga offers yoga classes for all types of bodies. You don’t need to be an athlete, and you don’t need to be flexible. Come and try yoga with our experienced, professional teachers can discover how yoga can help you move better, stretch better and breathe better. Classes six days a week.

• Nutrition analysis and strategies

Why should athletes do yoga? Hours:

8am– 6pm Monday to Thursday 8am– 7pm Friday, 9am– 5pm Saturday

• Develop and maintain muscular balance

• Small group training

• Reduce your chance of injury • Mindfully stretch out your tight spots

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• Improve your range of motion, coordination and core strength • Develop body awareness and mental focus

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Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition)

The benefits • Improves performance, flexibility and range of movement • Helps relieve muscle tension, stiffness, stress and headaches • Aids relaxation and promotes wellbeing • Reduces the risk of injury • Faster healing of muscular strains

M: 027 8443547 E: danielle@fuelnutrition.co.nz www.fuelnutriton.co.nz

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Corner Duke Street and Aztec Place, Hamilton

Ph: 07 847 1653

hamilton@actionindoorsports.com m www.actionindoorsports.com/hamilton ton

HAMILTON’S

PLAYGROUND

5 years and over $12 4 years and under $6

For Family

Fun!

Corner Duke Street and Aztec Place, Hamilton

Ph: 07 847 1653 hamilton@inﬂatableworld.co.nz www.inﬂatableworld.co.nz

6779052AA

WINTER MENU 2016 AVAILABLE NOW YOUR DESTINATION FOR ALL YOUR HOSPITALITY NEEDS. WHETHER ITâ&#x20AC;&#x2122;S FOR FUNCTIONS, AFTER WORK DRINKS OR JUST A CASUAL DINING EXPERIENCE The Helm is and always will be Hamiltons Hospitality destination

Open: Monday - Friday, 12pm - Late Saturday - Sunday, 11am - Late

20046

07 839 2545 22 Ulster Street, Hamilton Email Us info@thehelm.co.nz

www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

fitness journal June 2016

N O T L I M A H S L L I M ! Y S A E D O T 4 AT L 4 TO 2 M Y G TXT

Offer ends 30/09/16, available at Les Mills Hamilton only. See lesmills.co.nz/hamqr for full terms and conditions. *