Fitness Journal
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Waikato Edition | Volume 3: Issue 7 | July 2016
health | performance | wellbeing
hot shot
ryan Ballantyne The seduction of smoothies
improve your run
an athlete's journey with
Rink action
endometriosis
Inline and ice hockey
WIN: CEP running socks, Red Seal vitamins, Nuzest Good Green Stuff and Kids Good Stuff
Holistic Wellness Centre Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy / Gym
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Andrew King for Hamilton City Andrew King is committed to help Hamilton prosper. After running successful businesses in Hamilton for over 30 years and serving as a Hamilton City Councillor for three, Andrew has the business skills and fortitude needed to help Hamilton thrive. Along with running Kings Finance, Andrew owns commercial property in Hamilton and has various other business interests in the city. Kings Finance is a well-established lender for personal loans, vehicles, construction & development finance. Over the course of his career, Andrew has demonstrated an unwavering
“I want to see our city prosper and I believe it can prosper under the right local body elected councillors, management and staff.” strong work ethic and the ability to navigate changing economic landscapes and overcome some fairly substantial setbacks. Andrew is keen to apply his business skills to help Hamilton become a strong and vibrant city. He says, “I believe my experience running a business at the coal face where I’ve had to go against the grain at times and make hard and fast decisions will be a valuable asset to our city.” Andrew has a keen desire to use his business skills to positively impact Hamilton. He says, “Hamilton has been good to me and my family. My children have grown up here and have finished all their schooling and tertiary training here. I believe the people here are straight forward and honest and I enjoy living in Hamilton.” Other than a three-year OE in England, Andrew has lived in Hamilton since he was 13. He attended Hamilton Boys’ High School and then studied mechanical and electrical trades at Wintec. In 1991 Andrew started Andrew King Electrical, which specialised in installing and maintaining plastic extrusion machinery, microwave repeater equipment and push-to-talk radio systems. He started building up a portfolio of commercial property around
the same time and then started trading in vehicles and finance. Andrew started Kings Cars in 1996 and Kings Finance in 2006. Andrew’s path to business success hasn’t always been plain sailing. His first major investment venture resulted in the loss of his life savings in the 1987 stock market crash. Then in 2006, Kings Cars had to be quickly down-sized to avoid becoming an early casualty of the global financial crisis. This was achieved with all creditors paid and all 36 staff being placed in alternative employment. But Andrew is not one to give up. He recovered from the stock market crash by investing the money he saved working in the UK in commercial property, and then overcame the dramatic downsizing of Kings Cars by expanding his finance business. Andrew says, “When things go wrong most people are like a possum in headlights. They either can’t see what’s going on or they can see it but are too scared to do anything, so they sit there and get run over. When the bottom fell out of the car industry we did what needed to be done and switched our focus to finance. I’ve learnt some hard lessons with my own money during my years in business and I believe I can use that experience to help our city grow.” Andrew’s commitment to give back to Hamilton saw him elected as a Hamilton City councillor in October 2013. Andrew has been a strong voice in Council during this time. He says, “When a business gets into trouble, and I believe a council is the same, there are two ways you can handle it. You can either cut back on overheads or you can invest in growth to increase income which is what I am committed to see happen in Hamilton. I believe we need to invest in growth.” “I want to see our city prosper and I believe it can prosper under the right local body elected councillors, management and staff.” Andrew will be standing for re-election to Council on 8 October.
Andrew King Hamilton City Councillor Mobile: 027 472 8222 Email: andrew@andrewking.nz Website: andrewking.nz Facebook: Andrew King - Hamilton City Councillor
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fitness journal July 2016
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From the editor
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WIN WIN WIN
Competition corner
he countdown is well and truly underway for the Rio Olympic Games, with athletes around the globe preparing to compete in the event of a lifetime. For many it is the culmination of years of training, for others it is the realisation of a childhood dream. With the final Olympic team announcements made this month, it is time to take a moment and celebrate the truly astounding Kiwi athletes who will represent our country in a variety of sports. While a number of these sports are deemed ‘minority’, there is nothing lesser about the training, preparation and sacrifice every athlete has endured to make it to the top of their game. This is why we at Fitness Journal are such fervent supporters of so-called minority sports – check out our story on Hannah Jensen (page 14), who represents New Zealand at inline hockey and ice hockey. New Zealand proudly punches above its weight in many sporting arenas. Rowing is the most obvious, with Cambridge rowing legend Eric Murray and his teammate Hamish Bond surely among the most astonishing athletes in the world. Unbeaten in any final, in any heat, in any race, for five years, this golden pair has also notched up four world titles and an Olympic gold medal.
The ultimate superfood Their mental stamina is just as impressive as their physical feats and they deserve every accolade they receive. Former Cambridge-based equestrian Sir Mark Todd must also be mentioned. His recent announcement in the 2016 eventing team also makes him the highest capped Olympian, now set to compete at his eighth Olympic Games and with five Olympic medals to his name. Fellow local equestrian Clarke Johnstone joins him in the team for his first Olympic experience. From boxing and squash to shotput, sailing, canoeing, kayaking and cycling, New Zealand athletes are a force to be reckoned with. And every Olympic Games reveals new stars. Here’s to each and every athlete and the people who have helped them achieve their goals.
Lisa Potter Editor Find us on facebook: fitnessjournalwaikato
More than a multi and more than just greens, Good Green Stuff is a complex multi-nutrient formula that makes it simple to be healthy. Based on the latest scientific research and formulated for maximum vitality. And packed full of greens, fruits, veggies and herbs, Kids Good Stuff is reassurance that your kids are getting their daily dose of goodness, strengthened with vitamins and minerals. Nuzest.co.nz Enter to win one of two Nuzest prize packs. Each pack includes 1x 300g Tub of Good Green Stuff and x1 225g Tubs of Kids Good Stuff.
To enter, email your name and details to win@fitnessjournal.co.nz with Nuzest in the subject line, or enter online at fitnessjournal.co.nz Entries close July 31, 2016
Boost your immunity Red Seal has you covered this winter with an awesome immunity pack which includes the new New Zealand Blackcurrant Vitamin C. The new Vitamin C not only tastes great but is also an antioxidant-rich supplement, providing natural immunity support to strengthen the body’s defences. Enter to win the Red Seal immunity pack, which includes: Vitamin C with New Zealand Blackcurrant 500mg, New Zealand Manuka Honey UMF 5+, Olive Leaf Plus, Garlic, Vitamin C, Echinacea & Zinc, and Green Tea with Lemon and Ginger. Redseal.co.nz
To enter, email your name and details to win@fitnessjournal.co.nz with Red Seal Immunity in the subject line, or enter online at fitnessjournal.co.nz Entries close July 31, 2016.
Fitness Journal health | performance | wellbeing
The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 821 5777 E: carolyn@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz
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Run Socks Ideal for runners, triathletes and endurance athletes, CEP Run Socks 2.0 are equipped with metatarsal compression for impressive support and comfort. Like other CEP legwear, they feature medi compression, which reduces vibrations while increasing co-ordination. This stabilises muscles and joints and, together with the increased blood flow, helps prevent injuries. Available in an impressive range of colours. Badassrunner.co.nz Enter to win a pair of CEP Run Socks and email your name and details to win@fitnessjournal. co.nz with CEP Run Socks in the subject line, or enter online at fitnessjournal.co.nz Entries close July 31 2016
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Competition Terms and Conditions: Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.
fitness journal JuLY 2016
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Gotta wear shades
It might be winter, but your eyes still need protecting from the harsh glare of the sun (or the reflection from puddles!). We love these NZ made eco friendly Duskies, with no two pairs the same, thanks to the nature of wood. Featuring TAC polarised lenses with 100% UVA/UVB protection, this eyewear is just what the doctor and the style police ordered. Duskies.co.nz
Natural lusciousness
We’re all aflutter about Oasis Beauty Lips and Lashes; a 3-in-1 treatment for sensitive skin (no nasty chemicals, only natural goodness). The llight silky cream soothes and brightens eyes; keeping the delicate skin in top notch condition, and also keeps your pout perfectly moisturised. Arnica helps reduce any telltale late night puffiness and dark circles, while a quick flick of Oasis Beauty Lips and Lashes gives the added bonus of longer and stronger lashes. Pop it your handbag for an instant face treat. #oasisbeautynz
Cookie Power
Unleash your power with these delish cookies, hand-crafted in New Zealand by three-time Coast to Coast World Multisport Champion Emily Miazga. Em’s Power Cookies are tasty and wholesome energy snacks, perfect for sporty kids and adults. Our favourite is the Chocolate Cranberry Craze (gluten free) and the power bites, which are miniversions perfect for lunchboxes or snacking on the go. Powercookies.com
#loveit These are a few of our favourite things...
Gold Support
It’s not just Olympic athletes who can enjoy gold, silver and bronze. To celebrate 2016’s greatest sporting moments, Triumph has released a special Rio capsule collection. Our favourite is this Triaction Rio Gold sports top. Au.triumph.com
Superfood goodness
The Camu Camu berry’s vitamin C content is hailed as the world’s most abundant, so it’s no surprise that this Go Superfood Camu Camu powder boasts a delicious citrus taste. Rich in antioxidants, it helps support tissue strength, supercharges your immune system, helps fight colds and flu and can improve the appearance of the skin. With a vitamin C content 30-60 times more than an orange, just add to water, smoothies, juice or yoghurt. gosuperfood.co.nz
Be a
Kou wor Doc fave Faci rega pick inclu oil a Man
Book corner
ee obsessed like Kardashian
urtney Kardashian has been telling the rld how much she loves the Manuka ctor range of products, including our e; the Manuka Doctor Replenishing ial Oil. This omega rich oil helps skin ain suppleness and elasticity. An instant k-me-up for your skin, ingredients ude New Zealand manuka oil, rosehip and argan oil. Treat your skin. nukadr.co.nz
Tackle winter head on and enjoy the cooler months by adding these titles to your library.
Healthy Little Eaters There’s a global food revolution going on, with variations of sugar free, fat free, chemical free diets leading the charge. With so much information floating around cyberspace, it is easy to forget the basics. Healthy Little Eaters by Wal Herring is the perfect book to help children develop a healthy relationship with food. No fuss, no fads and a thought provoking insight into our own attitudes towards food.
Exercise smarter with Fitbit Blaze Take your personal trainer with you, thanks to the impressive Fitbit Blaze. Equipped with features like FitStar (free onscreen personal trainer workouts), heart rate tracking, and SmartTrack automatic exercise recognition, it’s a stylish way to help motivate and push your fitness. With all the usual inclusions like GPS, call, text and calendar alerts; it also recogonises specific activities like biking, cardio, running, weights and yoga to provide relevant, real-time performance stats. Plus it’s good looking and can be customised with interchangeable bands and frames. Fitbit.com
Run with style
Add some style to your running with a running skirt, designed for comfort in a lightweight breathable performance fabric. Choose from attached briefs or new longer no-ride up compression shorts. The added length provides extra protection against chafing. Available in an impressive range of fabrics and designs. They’re not just for running either; athletic skirts are available for a variety of sports. Therunningskirtshop.co.nz
Hemsley + Hemsley Popular foodie sisters Jasmine and Melissa Hemsley have created something of a food bible with their newest cookbook, Hemsley + Hemsley. Packed with 140 amazing recipes, Hemsley + Hemsley celebrates the pleasure of delicious food which is simple to make, a joy to share and also happens to be good for you. Embracing healthy home cooking built around gut health, whole foods and affordable ingredients – you’ll be thrilled to spend some time in the kitchen with this as inspiration.
Pink Bondage
The latest offering from iconic swimwear brand Funkita is the new Luma Nation exercise range. Headed up by Australian long jumper and Rio Olympic medal hopeful, Brooke Stratton, the collection is designed for performance. This pink bondage rapid racer ¾ tight is made with cool-to-touch Italian fabric that sculpts to your body and includes a reflective logo for night and early morning runs. www.funkita.com
100 Soup Recipes The ultimate winter meal; soup. It’s both warming and nourishing and thanks to Simon and Alison Holst’s 100 Soup Recipes, there’s no shortage of inspiration. From classic tomato soup and chicken soup, to Mexican beef, lime and tortilla soup, and wonton soup, there are tasty recipes for all palates. Plus a section on making your own stock and extras like melba toast and crostini. Rediscover your crock pot and prepare to be assaulted with aroma and flavour.
Hot Shot
Athlete Ryan Ballantyne is top of the table when it comes to shot put in New Zealand. He is also one of an elite group of 45 Waikato pre-high performance athletes recently selected into the Pathway to Podium programme.
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By Lisa Potter
he hot shot 17-year-old has his eyes set on future Olympic representation and is currently ranked number one in New Zealand (NZ
secondary school boys) and fifth in the world in the under 18 age group. Fitness Journal quizzed Ryan on his present standings and his aspirations for the future. School and future career path: St. Paul’s Collegiate School, Hamilton, Year 13. I’d like to head into the building trade industry, but my main goal is to become a professional athlete. Current NZ Ranking: I am ranked #1 in NZ Secondary Schools Senior Boys (5kg), #1 in Under 20 men’s (6kg) and 3rd in the NZ Open Men’s (7.26kg). World ranking: The IAAF currently ranks me fifth in the world, Under 18 men (5kg) Short term/immediate goals: My short term goal is to retain my National Under 20 title (6kg). I am also working hard to qualify for the 2018 World Juniors Championships. Long term goals: I will count it a great honour to represent NZ at the 2020 Olympic Games in Tokyo and I aim to stay at the top of my game for a long career as a professional athlete. What is required to reach your goals? It takes a great deal of dedication, perseverance and hard work, especially as it is an individual sport. My
support team has a major impact on my performance levels to enable me to reach my goals. They work just as hard as me, if not harder, to make sure I am on track. They regularly test me, giving me that little bit extra to do the last rep or the last throw. What prompted you to first try shot put? I have always been keen on athletics but didn’t fancy the running events. I gave shot a go and loved it from the beginning. Biggest game changer for your involvement in the sport: A changing point in my career came when I failed to perform as well as I had hoped at the World Youth Games in Colombia last year. This made me realise how much I actually wanted to excel in the sport. The feeling of not achieving what I wanted broke me. I felt terrible for weeks. I immediately jumped into the gym to use it as an escape. After a few weeks we had a debrief and set out a new plan for me to come back faster and stronger. It has changed my perspective on how I look at the training. I now know it’s not all about being the strongest in the gym or the fastest on the track, but how I deal with everything that’s going on around me, even in general life. Regional/national titles you have won: – Waikato/BOP Under 18, Under 20 and Open Men’s – North Island Under 18 record holder – NZ Under 18 and Under 20 What’s the highlight of your time in the sport to date? Definitely first was when I qualified for the 2015 World Youth Games in Colombia. But coming a close second was when I got to compete on the NZ stage with my idols Tom Walsh and Jacko Gill - and to stand on the podium with them. That is the best bronze medal I will ever win. Greatest challenge for you in the sport? Being an individual sport, the challenge is always to stay focused and on track, as you don’t have any teammates to encourage you. I am able to achieve this because of my support team. They motivate me when times get tough. They believe in me just as much as I do.
What are people’s greatest misconceptions about shot put? Many people think it is not a very technical sport, but if you break it down it is very complicated in nature and requires a great deal of skill and time. What does your training involve? Training consists of around 3-4 throwing sessions per week and then depending on the strength phase I am in. I will generally be in the gym 3-4 times as well. During the off season I am involved in gymnastics to help with mobility. Previous sporting involvement: I played soccer from Year 1-6, then switched to rugby from Years 6-11. I was selected as a Waikato U14 rep but when I turned 16 decided to put all my energy into shot put. What motivates you most about this sport? Watching my inspiration, Tom Walsh compete and succeed at the highest level. My love and passion for the sport also motivates me. What does it mean to be part of the Pathway to Podium programme? Pathway to Podium is a great initiative that provides a lot of support, training and expertise. As an athlete, I really benefit greatly from all the sport specific workshops they provide. I have received some 1:1 support around technique in Olympic lifting to prevent injury, and will be working closely with the programme manager this year to put resource around the areas I require to develop for performance. The workshops on nutrition, psychology and athlete life have been most valuable and I am privileged and honoured to be part of this programme. Your support team: I would like to thank Michael Badenhorst (coach), Dale Stevenson (coach), the Adastra Foundation (sponsor), Pathway to Podium and my parents for giving me the opportunities that I wouldn’t have had. With their help I will be pursuing all my dreams and aiming for the top.
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ou’ve had a stressful day, sitting down with a mountain of paperwork and you need an outlet. Grab those dusty sneakers and have a glass of cold water, it is time to run it off. Brisk walking, jogging and running are proven stress relievers, whether it’s needing time to process life’s chaos or allowing you to just enjoy some fresh air. Do it in silence or do it with some adrenalin tunes pumping in your ears. This is freedom from the suit. Now that we are enjoying the active natural antidepressant, antianxiety and stress relieving powers of running, let’s make sure that we don’t end it with an injury. ACC running-related injury claims are constantly rising, most of them preventable.
“If you want to be a weekend warrior, you will be another ACC statistic. If you want to be a runner…then be prepared to condition your body to keep it healthy and safe.”
Whether you are building up to a race, participating for general fitness or wanting to keep up with the dog; make sure you are ready for the long haul. Rome wasn’t built in a day and your muscles aren’t ready for a marathon tomorrow. If you want to be a weekend warrior, you will be another ACC statistic. If you want to be a runner…then be prepared to condition your body to keep it healthy and safe. Here are some running hazards to avoid, and tips to implement to cut your risk of injury. Make sure you are aware of what is happening around you. Traffic accidents involving runners are on the rise with distractions such as music, more cars on the road and winter’s dark and wet months. These make it harder to be aware of cars coming up behind you. When crossing the road, pop out your ear plugs; look and listen. Make sure you can be clearly seen. Assume you are invisible and behave as such. Get some fluoro or a reflector belt if you are running in anything but a sunny summer day. If you are turning a corner, slow down for possible intersections or pedestrians. Run in a group or with a friend. Running in pairs or a group allows you to be safe in a multitude of bad situations. It also allows for motivation, accountability and an extra incentive to push yourself further and faster.
Improve your run In part two of our series on running, podiatrist and running coach Kate Caetano takes a look at some of the benefits of running and also at some crucial tips for safety.
Beware of overestimating your fitness and body. If you are building your fitness and endurance, don’t rookie it by going too far or too fast. Get a progressive programme, so you can condition and build your body’s capability, therefore not risking common injuries such as shin splints, ITB syndrome and runner’s knee. Get the right shoes for your running! Whether you are a fad chaser or just starting
out, shoes can make or break your running by altering alignment, muscle recruitment, joint loading, shock absorption and surface traction. Get some advice from someone who knows more than one brand and one running theory. Learn how your movement patterns and how different types of shoes are going to affect it. Just because a pair of shoes works for your friend doesn’t mean they are right for you.
Running technique tip
A rehabilitation podiatrist at Advance Wellness, Kate is a dedicated sportsperson and specialises in rehabilitation and running advice.
Tight and over-firing quads can lead to over-striding, increased Achilles and calf loading and heel trauma. Injury risk is high for Achilles tendinopathy, calf/quad pulls and tears, runner’s knee, ITB syndrome and patellofemoral pain syndrome.
Get your running assessed to ensure your injury risk factors can be checked and helped. The running school in Hamilton looks at the way you run and how your body is coping with it, then looks at how it can be more balanced, how to reduce condensed structure loading, be more energy efficient and help you to run faster and enjoy it. For more information: Advancewellness.co.nz
To avoid this, during warm-up, include static hamstring curls and then when running try hold back your lower leg from folding out in front of you, focusing on landing underneath you without changing your foot position.
Fitness Journal tries...the Fitbit Alta The benefits of using a Fitbit to track activity have been widely recognised and promoted. Between everyone in our Fitness Journal office, we all own some form of wearable ‘fitness activity tracker’. So when the opportunity popped up to test drive the Fitbit Alta, we jumped at it. (Plus that jump got us a few more steps on our daily tracking). There were a few tussles about who got to try it, but when it comes to food and parcels, I’m pretty quick off the mark! Firstly, I’m a sucker for shiny new toys – and this one is very pleasing to the eye. The Fitbit Alta is a sleeker and more elegant version of pretty much
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Kate Caetano
every other fitness activity tracker I have seen. And more importantly, it is perfectly suited to anyone like me, who spends most of their day sitting in front of a computer and/or at a desk. The best thing about this little beauty is the fact it gently reminds the wearer to get up from the desk and exercise. It’s pretty easy for the hours to slide by when you’re busy at work, and before you know it, half a day has passed and you haven’t moved. A discreet vibrate on your wrist and a friendly encouragement to move is all that’s required for some added motivation. Also it comes as something of a shock when the Alta reveals how long
By Lisa Potter you’ve been sitting without moving. This slim wristband automatically tracks everything from sleep to activity and call and text notifications. Auto exercise recognition makes every step count (gotta love that) and you can compete with friends on a leader board, with the stats automatically synced to your smartphone. The battery life on this was exceptional, lasting five days before I needed to recharge. Best of all it is elegant enough to wear to more formal evening functions and you can switch up your style with interchangeable wristbands, including both metal and leather options.
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Waikato’s future medal makers Future world stage contenders were recognised at the recent Waikato Pathway to Podium three year launch. Held at the Avantidrome, athletes, coaches and special guests celebrated the next generation of Waikato champions.
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he nationwide programme sees 45 Waikato pre-high performance athletes selected by their National Sport Organisation (NSO). Alex Baumann, chief executive of High Performance Sport New Zealand explains the key driver behind the programme. “The Pathway to Podium programme will help prepare young athletes for life as high performance athletes. “The athletes selected to be part of Pathway to Podium will receive early education in areas such as nutrition, psychology, and strength and conditioning training” said Alex. “They’ll also each receive an individually tailored bundle of services.” A consortium of regional stakeholders led by Sport Waikato will deliver support services to Waikato athletes through the High Performance Sport New Zealand (HPSNZ) and Sport New Zealand (SNZ) partnered programme. “The beauty of this programme is its r egional focus. It’s bringing high performance support to local athletes in their communities. There’s no one place in New Zealand where talent springs from. “Talent is everywhere and so no matter where an athlete is from, they’ll be given support at a stage in their development that can really help them gain their entry ticket to competing for New Zealand on the world stage,’’ says Sport New Zealand chief executive Peter Miskimmin. Daniella Meier, Waikato Pathway to Po-
dium’s programme manager explains: “the programme encourages athlete self-responsibility, and places emphasis on components that will be crucial to both performance and the life of an athlete. “The long term development of our athletes is central to their success on the world stage. I am incredibly privileged to support and strengthen the pathway for our Waikato athletes transitioning into high performance,” she says.
Ryan Ballantyne
The beauty of this programme is its regional focus. It’s bringing high performance support to local athletes in their communities.
“The athletes involved in Pathway to Podium in the previous two years have found the education, experience and development very beneficial to their progression within their sport. “It is the first national programme at this level linked to High Performance Sport New Zealand that the athletes have been part of, so the content they learn, and the providers they interact with are of our highest quality here in New Zealand.
Courtney Rennie “It is such an amazing opportunity to be able to provide this at such a vital stage in an athlete’s career. At this stage, when progression is not always linear, learning obtained in every component important to their sport is so valuable. “We aim to provide a collaborative and exciting culture within Waikato Pathway
to Podium, where cross sport engagement can transpire and athletes can learn about one another and support each other’s success. The Waikato region and local businesses have an excellent opportunity to take part in actively supporting this and being part of their success.”
Ben Kirsop
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fitness journal July 2016
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Just one teaspoon per day is all you need to kickstart the road to good health
Immunity Fuel is the all-in-one daily probiotic superfood for the whole family
Luke Mitchell
The 45 Waikato Pathway to Podium Hub athletes for the third year intake are: Athletics: Amber-Lee Brown, Harry Ewing, Ryan Ballantyne, Isaiah Priddey Bike: Codi Merito, Cole McOnie, Tahlia Hansen, Zoe Fleming, Jaymie King, Rebecca Petch, Sam Dakin, Jackson Ogle, Jared Gray, Ellesse Andrews
Available now at Naturally Healthy
What can Immunity Fuel do for you? Luke Mitchell
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Replace live bacteria in the gut
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Detoxify the body from chemicals and toxins
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Clean out the digestive system and colon, where most disease starts
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Replace vital nutrients at a cellular level.
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Strengthen your immune system
Equestrian: Madison Crowe, Aleisha Collett, Jackson Bovill
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Promote healthy gut and digestion
Hockey: Aidan Sarikaya, Rueben Andrews, Alia Jacques, Megan Hull
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Neutralise acids
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Give the body the tools it needs to heal itself
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Netball: Grace Watson, Courtney Elliot Para – Cycling: Nicole Murray, Devon Rogers, Mitchell Wilson Swimming: Matt Hyde, Claudia Ashby, Luke Mitchell, Stefannie Gillespie
Whether you are looking to retain or regain your health, look Sam Dakin
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Rowing: Elliot Rhodes, Jemma James, Courtney Rennie, Ben Kirsop, Braeden Camp, Samantha Voss, Thomas Bedford, Fergus McSwiney, Ella Toa
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Pathway to Podium launch 2016
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fitness journal July 2016
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The Road to Rio: Zoe stevenson This year Rowing New Zealand named its largest-ever team for an Olympic Games, with 31 athletes set to take on the world’s best in Rio in August. Making up the women’s double sculls crew are the young but experienced pair of Zoe Stevenson and Eve Macfarlane.
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BY Mariah Ririnui
ince teaming up in March last year, 25-year-old Zoe and 23-year-old Eve have proven to be the perfect partnership. In 2015 they won two World Cup regattas followed by gold at the World Championships. That was Zoe’s second-straight world title having won the same event with Fiona Bourke in 2014. Rio 2016 will be Zoe’s first Olympics and Eve’s second, where she competed as part of the women’s quad at the 2012 Games. After making solid gains in training over the New Zealand summer, the pair is now on the Road to Rio which takes them to Europe to train and race other Olympic-bound athletes.
Eve Macfarlane and Zoe Stevenson
This month Mariah Ririnui caught up with Zoe about her final preparations for the Olympics, the importance of teamwork, and what inspires her to be an elite athlete. What does your training and competition schedule look like between now and the Rio Olympics? We are currently in Europe for a twomonth tour. It involves three regattas in the first month; Rowing World Cup II, Holland-Beker regatta and Rowing World Cup III, then a month of training in Slovenia before we head from Europe straight to Rio. We have done a lot of hard work (fitness, technique and habits) over the past few years, so these last couple of months are about sharpening up, putting all the pieces together, finding as much speed as possible
Zoe Stevenson and Eve Macfarlane
and preparing ourselves for the madness of the Olympics. How do you and your crewmate keep a good training environment and working relationship? Eve and I have a really good relationship which is lucky because on tour we spend basically 24/7 in each other’s pockets. We room together, eat meals together, travel to training together etc. We just make sure we stay as honest as we can about what’s going on because as long as everyone trusts that we are all doing what we are meant to be doing and putting in our full effort to make the boat go faster, then we can work through anything. What do you do outside of your physical training that is key to your success? The most important thing is getting proper rest and nutrition. Our training load is intense and if I don’t get enough calories in and “horizontal time” then things can go downhill fast and I end up with sickness or injuries that prevent me from training. Getting in the miles and hours in the boat is really important so I can’t afford to miss trainings due to being sick or injured. Being an Olympic athlete is a 24/7 job because your body is your tool. This makes it really hard to switch off and get away because anything that tires you out can really affect your training. I find it hard to resist a lot of exciting, adventure-based opportunities but I try to remember that there is time in the future to complete them, and so I add them to my bucket list. To keep mentally fresh, I try to keep up with university, write blogs, garden and read. These things challenge me in other ways and give me an escape from the “athlete lifestyle”.
and my partner Michael. They give me support and help me to escape my everyday rowing life, keep me sane and level with mean jokes and love. At rowing I’m hugely blessed to be a part of what I believe is the best training squad ever with our double; Mahe Drysdale in the single and Dick Tonks as coach. Mahe and us have similar speeds on the water (his World Record is 6:33min and ours is 6:37min), so every day we line up against each other and try to get one up. There is a lot of good will and no mercy! Being led by Dick Tonks is a real pleasure too. We have full trust in his leadership and that he will have us in the best shape come raceday. We also have great support from High Performance Sport New Zealand and Rowing New Zealand. Through this system we have access to fantastic doctors, physios, massage therapists, nutritionists and sports psychologists. There are no excuses here! What does it mean to you to represent New Zealand at the Olympics? I am hugely proud to be a New Zealander and to represent this country at the Olympics. We do so well for such a small population and the more I travel the more impressive I realise we are. I just want to do everyone proud and add to the rich history we have. What is your favourite motivational quote? “If in doubt, row harder.” This one comes from my dad and it works well in most situations. Most problems can be fixed with a bit more effort.
Who makes up your support team and how important are they to achieving your goals? I’m lucky to have a huge group of people that support me and allow me to focus on my sport. Most importantly are my family
Keep up to date with the NZ Double Sculls crew on social media: Instagram: /zoe_stevenson Facebook: /NZdoublescull Website: www.nzdoublescull.com
eve macfarlane Rio 2016 will be Eve’s second Olympic Games, having competed in the women’s quad at the London Olympics in 2012 where she finished 7th. Eve enters the Rio games as the 2015 World Champion in the women’s double with crew mate Zoe Stevenson. Eve was brought up on a farm in North Canterbury and has always loved sport, particularly running. She first started rowing in 2009 at Rangi Ruru Girls' School in Christchurch and is a member of Canterbury Rowing Club.
Alongside rowing Eve continues to follow her great love of art, working from her studio in Cambridge. Eve first represented New Zealand in the Junior women’s eight in 2009 securing a silver medal, before going on in 2010 to win the Junior world title in the coxless four. In 2010 she competed at the Youth Olympic Games in Singapore, finishing in seventh place. She was promoted to the elite women’s quadruple scull in 2011 coached by Richard Tonks
and secured a third place finish at the World Cup regatta in Hamburg before taking a bronze medal at the World Rowing Championships in Bled, securing 2012 Olympic qualification. Aged just 19, Eve was one of the youngest members of the 2012 New Zealand Olympic team, and one of the youngest competitors in the 2012 Olympic rowing regatta. The quadruple scull crew missed out on a spot in the Olympic final after breaking an oar in the repechage.
Photo by Steve McArthur
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Ten from ten for New Zealand at final World Rowing Cup New Zealand’s elite rowers confirmed their status as a world rowing powerhouse topping the medal table and securing ten medals from ten finals on the final day of the World Rowing Cup III in Poznan, Poland.
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erfect conditions greeted the world’s top rowers at Lake Malta for what was the final chance for crews to test each other before the Rio 2016 Olympic Games. After a successful first two days, all ten New Zealand boats that will compete in Rio claimed medals including five gold, three silver and two bronze, adding to the gold medal won by World Champion Zoe McBride in the lightweight women’s single sculls recently. In the women’s pair A final Genevieve Behrent and Rebecca Scown caused some panic to Olympic champions Helen Glover and Heather Stanning of Great Britain with an outstanding race up the course and a late surge to claim silver just 1.6 seconds behind the British pair who finished in a blistering time of 6:52.79. Madalina Beres and Laura Oprea of Romania claimed bronze. Reserves Olivia Loe and Holly Greenslade started out strongly but faded as the pace picked up and finished in sixth. There were no surprises in the men’s pair as Hamish Bond and Eric Murray asserted their dominance yet again, winning gold in a time of 6:18.58, more than a length ahead of Australia’s Spencer Turrin and Alexander Lloyd with silver and Great Britain’s Alan Sinclair and Stewart Innes claiming bronze. Reserves Axel Dickinson and Drikus Conradie claimed second in their men’s pair B final with a massive late push, relegating Australia's James Medway and Joshua Hicks to third and crossing the line behind Germany’s Johannes Weissenfeld and Torben Johannesen. World Champions Sophie Mackenzie and Julia Edward ended an eventful regatta with a bronze medal in the lightweight women’s double sculls with a time of 6:50.65. Despite an impressive surge the duo were unable to match the searing pace of the Dutch crew of Ilse Paulis and Maaike Head who snatched gold with a new world best time of 6:47.69. The Danish combination of Anne Lolk
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Thomson and Juliane Rasmussen claimed silver. The lightweight men’s four combination of James Hunter, Alistair Bond, reserve Matt Dunham and James Lassche backed up their Rowing World Cup II gold medal with another resounding victory. The New Zealanders crossed the line in a time of 5:48.34, with a clear water advantage over Denmark in silver and Great Britain in bronze.
The men’s single sculls turned into a two-man battle between Olympic Champion Mahe Drysdale and European Champion Damir Martin of Croatia.
Damir Martin of Croatia. Head-to-head for most of the course, Martin couldn’t match the decisive move by Drysdale who claimed gold in a time of 6:37.81. Alan Campbell of Great Britain rounded out the medals with bronze while New Zealand reserve John Story held his own to finish in fifth. New Zealand was guaranteed a medal with just three boats contesting the women’s eight event, but the New Zealand crew ensured that the race wouldn’t be a walkover as they put the pressure on an experienced British crew and powered ahead to add another gold to the table. Great Britain claimed silver, and the Netherlands trailed in bronze. In one of the most anticipated races of the day, 2014 World Champion Emma Twigg had to settle for silver as reigning World Champion Kimberly Brennan of Australia
won gold with a clear water advantage over a stacked field. The Australian opened a decisive early lead and despite her best efforts Twigg was unable to close the gap. Switzerland’s Jeannine Gmelin claimed bronze. Reserve Lucy Spoors rowed a solid race in the women’s single sculls B final but ran out of power in the last 500m, claiming fifth place. The final event of the day saw the New Zealand crew earn bronze in a hotly contested men’s eight, while Germany and Great Britain surged ahead and fought a tight tussle to the line to win gold and silver respectively. The New Zealand elite rowing team now remains in Europe to train before travelling to Brazil for the Rio 2016 Olympic Games. Full results and event information can be found at www.worldrowing.com Photos Rowing New Zealand
Robbie Manson and Chris Harris oneupped their World Rowing Cup II silver medal by winning gold in emphatic style in the men’s double sculls event. The British duo of Jonathan Walton and John Collins made an early break and gained a clear water advantage but were hunted down in the last few hundred meters by the New Zealanders and had to settle for silver. The French crew of Hugo Boucheron and Matthew Androdias claimed bronze. World Champions Eve Macfarlane and Zoe Stevenson took a conservative approach to the start of the women’s double sculls event but patiently picked their way through the field to claim silver. Poland’s Magdalena Fularczyk and Natalia Madaj rowed to an impressive gold, while France’s Helene Lefebvre and Elodie Ravera-Scaramozzino chased to grab bronze. The men’s single sculls turned into a two-man battle between Olympic Champion Mahe Drysdale and European Champion
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Kirstie James
An athlete with endometriosis New Zealand cyclist Kirstie James is no stranger to success. The impressive athlete has competed internationally in the sports of cycling and rowing and earlier this year was named on the long list as a reserve for the New Zealand endurance track cycling team at the Rio Olympic Games.
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owever, she is also equally committed to succeeding outside of the sporting arena and is completing her Masters’ degree in Science, majoring in Psychology at Massey University. Recent health issues saw both her personal and sporting worlds collide as she battled to deal with endometriosis. Kirstie shares her personal story in the hope of offering support and knowledge to others. “I had what is known as endometriosis,
BY Kirstie James "I hope this story can encourage an increase in awareness about women’s health and specifically about endometriosis. I recently had a small surgery to determine if I had a disease called endometriosis. The journey towards this surgery was an interesting one which started about four years ago while I was a rower. During training for a big campaign I started to miss my cycles, sometimes I would miss the odd cycle, and then more and more I would miss my cycles for months on end. I didn’t think too much of it as I was in a hard training block and the cycles that I did have were not too painful. At the time my doctor and I thought it was due to having an energy intake which was too low for my energy output of rowing twice a day, six days a week. So I gradually increased my intake of carbohydrates and protein before and after training, and after
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an issue that is actually way more common than I even knew. About one in 10 Kiwi women have it and it can be pretty darned painful, especially when you are riding bikes all the time. My surgeon also found a cyst the size of a golf ball on one of my tubes which was not ideal, and it was removed at that time. I’m so lucky it was dealt with before it twisted or exploded as I could have lost an ovary.” Kristy shares her story with Fitness Journal...
a few months I was feeling much healthier. My cycle came back and I didn’t have any problems for about two and a half years. More recently though, within the last year, I began to experience pain during my cycle. This seemed to get progressively worse and as the months wore on, I started to get pain the week before and after as well. Eventually I had less and less pain-free days in a month and I could not work out why. As you can imagine, this was terribly frustrating to be in pain for no apparent reason and I couldn’t find a pattern to it. Some days I would be pain-free and other days it was back. It was never agonising or debilitating pain, but just enough to be a hassle and the changes were so gradual over a long period of time, that I couldn’t remember what was ‘normal’ anymore. Recently, for the last six months, I also began to experience a new stabbing pain on my right side only. Some days this would be fine, but other days it would feel like I was being stabbed with a knife.
I finally saw my sports doctor about it, and she rapidly referred me to a specialist gynaecologist. This story is about what I learned on my journey to diagnosing and treating endometriosis and a cyst that came with it.
What is endometriosis? Endometriosis (also called ‘endo’) is a condition where tissue that is similar to the inside lining of the womb or uterus starts to be found in places that it was never designed to be. This tissue can be inflamed and red because it’s living somewhere that it shouldn’t, such as on the surface of the uterus, on the ovaries or on the fallopian tubes which ‘connect the two. Also it can be found in the bowel, the membrane that lines the pelvic cavity and in rare cases, the cervix, bladder and a place called the Pouch of Douglas. The Pouch of Douglas is the area between the rectum and uterus. Endo can also grow into bumps and cysts in these areas and although it is painful and problematic, especially if it’s long-term, it is usually benign (not cancerous).
Who has endometriosis? Endo is really common in New Zealand and around the world. In NZ in particular, the incidence (the rate of new cases diagnosed per year) is one in ten women aged 25-40. There may be a good chance that someone you know is affected. At least 120,000 Kiwi women have it and about 176 million women worldwide. The actual number of cases could be much higher as there are many people who are never diagnosed.
But why is this? Lack of diagnoses could be due to a number of reasons. It seems that many people do not know what endometriosis it is. I had never heard of it until recently. After having my surgery, I asked the specialist why so few people are correctly diagnosed and his answer was that many health professionals are simply uneducated about the problem which is surprising as the condition is so common. Another reason for misdiagnoses may be that some women may think or be told by their health professional that their symptoms are normal. This has happened to more than three women I know well that have had much more severe symptoms than me. They
were told that they are ‘ovary-acting’, as we like to call it, or that it is just ‘part of being a woman’. Endometriosis progresses with time so if left untreated the problems can increase. Additionally, I believe that misdiagnosis can also affect wellbeing. If a woman has severe pain and is told that it is normal, it can make her feel as though she is not being taken seriously, or simply overreacting. Because this problem is under-represented and causes pain that cannot be seen on scans or tests, it makes it invisible and creates a stigma of ‘crazy females’. Many women, myself included, may be reluctant to admit that they are suffering. One of my fears when talking to the doctor about it, and having the surgery, was that nothing would be found and maybe my pains were simply ‘normal’ and that I was just crazy and imagining these stabbing pains. My mother was an example of misdiagnosis of endometriosis. She had extremely painful periods and heavy bleeding and was even hospitalised many times over six years due to excruciating pain. Her GP at the time told her that what she was experiencing was normal, and that to soothe her symptoms she should simply go for more runs to get her fitness up and to take Evening Primrose oil. For years her GP brushed off the symptoms, making my mother feel like she was losing her mind. Mum was fortunate enough to bear two children before infertility struck and then finally after almost begging for a referral to a gynaecologist, she was able to have a laparoscopic surgery where her endo was finally discovered. By then it was so severe that a hysterectomy (removal of the uterus) was the only option. Her advice to women who may be concerned about their pain and reproductive health is to see a specialist as soon as possible and ask for a laparoscopy, as it is the only way to ascertain what is going on beneath the layers.
What are the symptoms?
Some of the symptoms of endo can be pretty nasty. The key one is dysmenorrhea – painful periods. The tricky thing about this as a symptom is that pain can be totally normal and almost all females at some point will experience it www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
during: ‘that time of the month’. Eventually I was experiencing some sort of pain almost every day. This would often be abdominal or back pain that would sometimes extend to my glutes and hamstrings, especially when I was riding my bike. One of the hardest things for me was that although I was in pain, it was not debilitating like the pain my friends and family experienced. Even when it was at its worst I still managed to complete big blocks of training such as eight-week training camps that included four or five-hour training rides, high intensity track sessions, races, standing starts, maximal efforts in the gym and so on. I even managed to win medals. I guess maybe that came down to either that my pain had become normal, I was just getting used to it, or maybe it was just sheer determination to push on, despite it. In hindsight, it was probably a mixture of both. I was becoming fitter, faster and stronger, but at the same time, the pain was worsening.
Because this problem is under-represented and causes pain that cannot be seen on scans or tests, it makes it invisible and creates a stigma of ‘crazy females’.
recurrent urinary tract infections, nausea, vomiting, and diarrhoea or constipation. I hadn’t experienced any of those symptoms and that made me question my condition even more. Can you have endo without all the symptoms? I didn’t know. What I eventually discovered was that pain or other symptoms are not necessarily indicators of the stage of the condition. Apparently some women with endo have no pain at all. Some with mild endometriosis have extensive pain and other symptoms, while others with advanced endo may have very little pain. It is completely individual. Lastly, my most recent symptom was probably the most telling and most worrying. The stabbing pain on the right side of the lower abdomen was motivation enough for me to get things checked out. I had never felt this type of pain before, so it was then that I began to rethink my situation. The pain would come and go, some days I would be pain-free and other days it would be really sore, especially when combined with the back/abdomen pain. For short instances I felt as though I was being stabbed in the belly and it was pretty uncomfortable. I knew that this pain was not normal and I asked my physio if I had possibly pulled a muscle or something in my hip or abs, but if I had, the pain would not come and go, it would have been more constant. My doctor immediately referred me to a specialist gynaecologist and it was all go from there.
to my fallopian tube was removed. Lastly a Mirena was put in to stop the endo from progressing more. After the surgery was complete, I woke up feeling freezing cold. I was shivering all over my body and my teeth were chattering. Apparently that is normal for young people. My core temperature had dropped by about 0.5 degrees Celsius. They eventually warmed me up and gave me some pain killers. I went back to sleep and woke up the next morning feeling a little nauseous but other than that relatively okay.
Recovery I stayed in bed almost the whole week after surgery. Week two I slowly got back into training starting with fifteen minutes at a time on the watt bike and progressing up to an hour. Following that I spent another week building up the volume and after week three I was back into normal
training. A lot of the associated pain started to diminish and it was such a relief to be able to get back into training without any complications.
Update Now I am eight weeks post-surgery and I’m feeling stronger every week. Right now I am in Canada helping the Paralympics New Zealand Cycling Team prepare for the Paralympic Games in Rio. See more on fb. com/kirstiejamescyclist
Advice My advice to women is to find education, information and support from Endometriosis New Zealand: nzendo.org.nz. Endometriosis New Zealand is an organisation whose motto is ‘strength through support’. They aim to greatly improve health outcomes for girls and women services, programmes and advocacy."
• Endometriosis
• Pelvic floor repair
• Laparoscopic Hysterectomy • Colposcopy • Dr Stewart Hastie • Dr Lakshmi Ravikanti • Dr VP Singh 20301
This was a confusing time as I was torn between half thinking that something must be wrong with my body and the other half thinking that if I did have a problem with my health, then surely my cycling would not be improving. Surely if I wasn’t, it would slow me down. There were a few other symptoms that I began to experience more in the last three months; bloating, pain when urinating, PMS, and sometimes fatigue which was another tricky one to understand. Most of the time, I thought that if I was experiencing fatigue it was simply due to training full-time and putting in hours and hours every week on the bike. I was never sure if I was experiencing extra fatigue from an illness or not. I guess I won’t know either until after I have recovered and get back into training. By the time the symptoms got worse, I had read a fair bit about endo and I also began to ask friends what they had experienced. I found that there were many more symptoms I didn’t have. Some of these included: excessive or irregular bleeding; during (menorrhagia) or between periods (menometrorrhagia),
When I met with the gynaecologist we talked through my symptoms and the main risk factors of endo. He asked a lot of questions and said that those who are most at risk were women that had never been pregnant before, were aged 25-40 years and had a family history of endometriosis. I met all three risk factors due to my mother’s history. I was then given an ultrasound. I have to say, that exam was not the most pleasant experience I’ve had but it needed to be done. From what the specialist could see from the scan, everything looked normal. However, he knew that the only way to see endo is to perform a small surgery, a laparoscopy. Following this consultation, I arranged to see the surgeon. My surgery was in the late afternoon and I was put under a general anaesthetic. The surgeon then inserted a laparoscope, a thin tube with a camera on it, in through a hole the surgeon made by my belly button. This videoed my insides which could be seen on a screen. Then my abdominal cavity was inflated with carbon dioxide gas to be able to see between structures and diagnose endometriosis. Three more incisions were made in my lower abdomen and the surgeon used these holes to remove the damaged tissue with a laser. A golf ball- sized cyst that was attached
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Goal achiever When it comes to excelling in sport, Hannah Jensen is something of a pocket rocket; making her mark in two sports considered ‘minority’ sports in New Zealand; inline hockey and ice hockey.
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he tenacious 18-year-old has represented New Zealand in both inline and ice hockey, while staying equally committed to her academic commitments. The former Fraser High School head girl was also recognised in Hamilton City Council’s 30 under 30 project. The impressive all-rounder manages to juggle her commitments with the same tenaciousness which makes her so successful on the rink. And now she’s helping the next generation of young athletes develop similar skills, as she adds coaching to her resume. As minority sports, minimal funding and support are available to New Zealand athletes in both inline and ice hockey, and without the support of her family and some massive fundraising efforts, Hannah would have been limited in pursuing her sporting goals. She has recently returned from the 2016 IIHF Women’s Ice Hockey World Championships in Spain, and this year also competed at the FIRS Inline Hockey World Championships (Italy), AAU Inline Hockey World Championships (Hawaii) and NZ Women’s U18 Ice Hockey Leaside (Canada). She has just been named assistant captain of the NZ Ice Fernz (Women’s Ice Hockey team), assistant captain of the NZ Inline Ferns (Senior Women’s inline hockey) and team captain of the Hamilton Devils U18 inline hockey junior women’s team.
Fitness Journal adds to Hannah’s workload, with a list of questions: What aspects of each sport do you most enjoy? I enjoy the fast pace of both inline hockey and ice hockey and the team environment. My teammates are like my family - my best friends are my hockey teammates. Inline Hockey is a very free-flowing game. The whistle isn’t blown much which keeps the game going and five players only on the rink from each team at a time which creates a lot of space and allows for us to be creative with the plays we make. I like that in ice hockey we cool down as we play. Mainly both sports are just a lot of fun. In my opinion hockey is the best sport and I would play every day if I could. What challenges are presented by each sport? Transitioning between the two sports can be difficult. The skating style is different, the puck is a bit heavier in ice hockey and there are some game differences between the two. In both sports we are constantly multitasking - skating and puck handling - which I think is pretty impressive. Being a smaller player on the team can also have its challenges as it does in many other sports. Both sports are quite costly - gear, training,
travel and competitions - especially at the higher levels. There is not an ice hockey rink in Hamilton, so I have to travel to Auckland to play which can be time-consuming and costly. What are your upcoming goals? To be named captain in my respective teams and particularly one day be the captain of the NZ Inline Hockey Senior Women’s team. Name a career highlight? Being part of the team which gained first place at 2013 Inline Hockey AAU Junior Olympics, beating USA. What challenges are presented by the fact that these are ‘low profile’ sports within NZ in terms of sponsorship and profile? Both sports (especially inline hockey) are minority sports not just in New Zealand but in the world - because of high cost and few facilities across the country making it less popular. This means that our national teams receive no funding (ice hockey receives a little from community businesses); consequently we have to fund our overseas tournaments ourselves (cost approximately $5000 each). This is very difficult, especially for those who are studying or working fulltime and spend the remaining time training. It has affected our national teams - meaning that we cannot always send our best to international tournaments which is a shame because I know that if we did we could definitely make top three in the world. This has affected my decision to spend a year working before going to university as I need to save up for my trips. As well as working I am constantly doing other things to fundraise such as holding movie nights, raffles etc. How and why did you get involved with each sport? I began inline hockey at intermediate. A friend introduced it to me and I had played field hockey. I had done rollerblading before so I thought why not put them together. I started playing ice hockey two years ago. It seemed like the next step after inline hockey. The ice hockey league in NZ is run differently than the inline hockey league and can provide me with more opportunities.
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What are your current career path and plans? I graduated High School in 2015. Later this year I will move to Denmark to gain my Danish citizenship (I’m half Danish) and play hockey in Denmark. I’m working at the start of the year to save up for my hockey trips. In the future I would like to study at the University of Waikato for a double major in management and social sciences and hoping to gain a Sir Edmond Hillary Scholarship. I want to take up a teaching career and hope that I can use my management knowledge to improve the professionalism of the inline hockey league in New Zealand and help increase the quality and popularity of the sport. What sacrifices has your sporting involvement meant for you personally and for family? My family and I have made lots of sacrifices, mainly financially and time-wise - but I don’t really see them as sacrifices as they are for the sports I love. My parents have always been very supportive, putting me first, driving me to all my training and competitions, which has proved costly - especially the overseas trips. At high school my life was a juggling act. In my last couple of years as well as inline and ice hockey I played field hockey and football. I had multiple sports trainings in a day which meant I didn’t have much free time.
Sporting involvement Ice Hockey – Auckland Women's Regional Ice Hockey team – NZ Ice Fernz (National Women's Ice Hockey Team) Inline Hockey – Hamilton Devils Senior Women – Hamilton Devils U19 Team – NZ Inline Hockey Senior Women Team – NZ 18U Women's Inline Hockey Team
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Major achievements Ice Hockey – Selected to play in NZ Ice Fernz (National Women's team) since 2015 – Named assistant captain of NZ Ice Fernz 2016 – Women's Regional Champions 2015 – Placed 5th in 2016 IIHF Women's World Championships Div 2B Inline Hockey – Selected to play in NZ Senior Women's team since 2014 – Selected to play in NZ U18 Women's team since 2013 – 1st Place at 2013 AAU Junior Olympics – 4th Place at 2014 Inline Hockey World Championships This affected my academic results as I often prioritised my sports above my schoolwork and the outcome was not achieving my academic goal in yr 13 of gaining NCEA level 3 with Excellence. In my last year I was sick for more than two months which I think was a result of my body being on overload. Give an overview of high school achievements and strengths? Throughout high school I was very goal-driven and tried to take advantage of as many opportunities as I could, not only with sports but with leadership which I was very passionate about. I achieved NCEA Level 1 & 2 with Excellence and Level 3 with Merit (a sacrifice for sporting/leadership commitments). In year 13 I was head girl at Fraser High School which was a major highlight. Tell us about Hamilton City Council’s 30 under 30 project and your involvement? In 2015 I was named as one of the Hamilton City Council’s 30 Under 30 residents whose “achievements in academic, athletic, leadership and community endeavours have been identified as significant and successful.” Describe your training schedule? My training schedules have varied over the past years. Some weeks I spend most nights at the rink. Generally I have training 3-4
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times a week and games 1-2 times. I am also given training programmes for my teams which involve fitness - cardiovascular and strength training. For my NZ Inline teams we have training camps (a week or weekend) two or three times to train together before the competition. For Ice Fernz we have an intensive two-week camp just before competition. What other things help you to stay fit and manage injury prevention? I love most kinds of physical activity whether it be a hike, going to the gym, a social game of football or just walking the dog. I have been pretty lucky injury-wise (touch wood) but have recently taken a break from regularly seeing a physio and attending Pilates sessions over the last year. How you like to relax? I love music - I’ve played instruments since I was a child. I also love reading and watching movies in my down time. What motivates you to keep competing? I’m extremely competitive and always want to win and be the best - even if I’m among friends and family. I’m also very goal-driven and won’t stop till I’ve achieved my goal. Having the support of my family and teammates as well as my enjoyment of the games keeps me going. How did you manage to juggle schoolwork and sport? Juggling school work and sports was always tricky and looking back I’m not really sure how I did it. My teachers and deans were incredibly helpful and supportive. I was in accelerate classes in year 9 and 10 and this allowed me to complete NCEA a year early which really set me up. In my senior years I was also given extra study periods to keep up with the workload and teachers were lenient, especially when I was overseas. Because I had sports and academic goals I prioritised my time pretty well - even if it meant spending some lunchtimes in the library or doing an assignment on a plane. My family also have always been very supportive and helped me with what I needed whenever I needed it which I really appreciate. How and why did you become involved in coaching?
Recent achievements (2015/2016) Ice Hockey – Selected to play in NZ Ice Fernz (National Women's team) – Named assistant captain of NZ Ice Fernz 2016 – Women's Regional Champions 2015 – Placed 5th in 2016 IIHF Women's World Championships Div 2B – Finalist at Secondary School Sports Awards 2015 Inline Hockey – Selected to play in NZ Senior Women's team – Selected to play in NZ U18 Women's team – U16 Club Runner Up National Champs 2015 – Senior Women Club Runner Up National Champs 2015 – Senior Women Super League Champions 2015 – Finalist at Secondary School Sports Awards 2015
I realised throughout high school that I was a bit of a natural leader and enjoyed being put in leadership situations. This was partially because I always wanted to give something back to the community. And what better way to do so than helping within my own sport? Some younger teams in the Inline Hockey club didn’t have coaches so I volunteered. What sport and ages do you coach? In the past I have coached inline hockey ages from U10s right through to U18s, includ-
ing U10s, U14s and Junior Women Inline Hockey Club teams, as well as the Fraser High school league team and Learn to Skate/ Peewee skating programmes. What you enjoy most about coaching: When you coach you can see the entire game - and I love the strategic side of inline. As well as this and the leadership side to it, I like passing on the knowledge that I have and seeing others take it on and improve their own game - it’s a satisfying feeling.
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Speed and stamina on wheels
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general love of sport leads one to get excited watching and learning about all the sports that are on offer in our wonderfully diverse community. In a country arguably obsessed with rugby, most other sports only get a look in once every four years, and lucky for the non-rugby obsessive, that Olympic feast is very soon to be here. One sport which has yet to make the Olympic programme, (although with sport climbing and surfing knocking that door down it may not be far away) is inline hockey. From a layman’s point of view, this appears as basically ice hockey without the ice but seemingly just as cool. Also without the freezing temperatures which require wearing a puffer jacket indoors. In fact, if you watch video (and you can watch the entire NZ men’s national final at inlinehockeynz.org.nz). You have to look carefully for the rollers on the skates otherwise you may as well be watching the NHL on ESPN. Astoundingly, the first English game recorded of “knocking a ball around with sticks on roller skates” was reported in 1885 in London. It was played with a tennis ball and ordinary walking sticks or umbrella handles. Technological advances brought inline skates and the whole NHL padded kit into the modern mix. Any research into the physiology of inline (roller) hockey proves it to be a rather unique
offering when it comes to sport. Training for inline hockey inherently covers off all of the components of fitness – muscular strength, muscular endurance, cardiovascular fitness, body compositional change and flexibility. Additionally, its limited stress on joints and thorough use of all of the muscles of the hip, leg and core provide a possibly superior mode of exercise than running or cycling which most would think tops the pops when it comes to fitness and body composition changes. Due to being on rollers as opposed to blades, inline hockey power output needs are greater than on ice, with an estimated 45 percent of the energy output of an athlete being lost to friction.
Training for inline hockey inherently covers off all of the components of fitness – muscular strength, muscular endurance, cardiovascular fitness, body compositional change and flexibility. One of the only studies undertaken into the physical demands of an inline hockey game shows average heart rates of 176bpm and that at least 20 percent of a game is spent at high intensity – ticking the boxes for the
need for high intensity intervals as part of a healthy exercise regime. And a study that compared ice skating and in-line skating in division I collegiate hockey players in Canada showed skating on wheels proves a higher metabolic cost to the athlete than on ice. Tougher than ice hockey then, which is probably saying quite a bit. A quick search into the number of people that play at all ages in Waikato is astonishing. In the modern age of inactivity, the need to find sport and recreation options which can be enjoyed by all ages, and for the activity to be regularly participated in for a long enough time to make a difference to fitness, (which is more likely to happen when the activity is fun) is paramount. Not only does inline hockey appear to cater to this, with competitions being a built in goal to be trained towards, but it develops new skills, builds new social networks, aids balance and co-ordination and if you really need it, provides an outlet – top speeds of 28 km/hr and smacking a puck with all your brute force has a likely appeal for some. In a search for injuries related to inline hockey it interestingly turns up the risk of dental injuries, when broken limbs might be expected, and the sport isn’t even a nominated option on the ACC form. Additionally, and likely contrary to popular belief, the rules state “Any overt or intentional contact that is designed to apply physical force to an opposing player (without trying to get the puck) shall be penalised”. All due respect to the referees then. So in seeking out new sporting and spectator experiences in honour of the upcoming Olympics, here we find a family-friendly, non-ageist, relatively contact free, fast, fun and skilful sport that provides for all the theoretical components of fitness. And the best bit? There’s an inline hockey stadium right here in Waikato; Hamilton Inline Skating Club in the Eastlink Sports
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
Centre, where the National Inline Hockey Champs are to take place at the end of September. No puffer jacket needed.
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Mobility exercises to prevent common hockey injuries Kneeling Windmill - 1
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Field hockey is a sport with high physiological demands and requires aerobic and anaerobic endurance, speed, agility and power.
ield hockey is a sport with high physiological demands and requires aerobic and anaerobic endurance, speed, agility and power. Upper body strength assists powerful hitting of the ball and a strong tackling position, while lower body strength and stability is essential for the lunging and frequent change of direction that is required. A study by Lythe and Kilding (2011), found that elite male hockey players on average cover around 8km per game (2 x 35-minute halves). Included in this distance, players performed on average 34 sprints, lasting over three seconds each at speeds greater than 19km/h. This reveals the level of high speed running, anaerobic endurance and aerobic fitness that is required for hockey. ACC reports injuries from hockey account for more than $6 million in claims (July 2014 – June 2015), with back and spine injuries, hip, upper leg and thigh and knee injuries accounting for $2.5 million. Strength and conditioning programmes to reduce injury and improve performance should include exercises that functionally strengthen the legs, core, upper body and include mobility work for the hips and spine to reduce the risk of back injury. A variety of lunges and squats can be included along with cable rotations for the core and assisted or body weight chinups for upper body strength. Below are my four top mobility exercises to improve spinal, hip, knee, upper back and shoulder mobility for reducing the risk of injury.
Kneeling Windmill - 2
Kneeling Windmill - 3
Kneeling windmill - Begin with your hands flat on the floor and up on your toes in a plank position. Place your right foot on the outside of your right hand and proceed to stretch your right arm up and twist your lower back, following your hand with your eyes and moving your neck. Place your hand back on the floor and return to a plank position and repeat on the other side. Perform x6-8 each side.
Eagle Face Down - 1
Eagle facedown - Lay face down with your hands in a comfortable position, move your right leg to the left side of your body. Open the right hip by lifting the knee up, place the toe on the floor on the left side of the left leg. Repeat each side and feel the low back loosen. Perform x10 each side. Eagle face up - Lay face up on the floor with the arms outstretched at shoulder height.
Keeping the right leg straight bring the right foot as high as possible on the left side of your body (aim for the left hand). Point your toes and touch them on the floor (not the heel). Take the leg back to the floor and repeat on the other side. Perform x10 each side. Superman - This exercise will test your mobility but also is an excellent exercise to strengthen the muscles at the back of the body. Lay face down with the arms above your head, thumbs pointing to the sky lifting the hands as high up as possible off the floor, followed by the shoulders, chest and upper body. Simultaneously lift the feet off the floor (keep them pointed down, away from the body) followed by the knees, squeeze the butt muscle to initiate the leg lift. As shown in the picture lift the arms and legs off the floor keeping the elbows and knees straight. Perform x10 times and hold for 5-15 seconds. Lythe, J., and Kilding, A. E. (2011). Physical demands and physiological responses during elite field hockey. International Journal of Sports Medicine, 32(7),523-528.
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.
Eagle Face Down - 2
Eagle Face Up - 1
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Eagle Face Up - 2
Superman fitness journal JuLY July 2016
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Are you fit to ski and snow board? I can hardly believe it has been a year since last writing about skiing injury prevention. It’s that time of year again and first I want to direct you to last year’s Fitness Journal article.
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his was where we looked at the most common skiing injuries and how to strengthen your legs to help prevent them. It is helpful to recap on these, as we frequently see the same injuries each year. You can find the article on the Fitness Journal web site at http://fitnessjournal. co.nz/skiing-injury-prevention/ and a quick recap below. This year I want to add a couple of key exercises for better leg strength and control. These simple at home exercises are great for developing the stability needed to maintain
your power and are great for both the skier as well as the snow boarder.
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Body weight squat to the song “Bring Sally Up”. This is a great four minute challenge and will make your legs and glutes burn. If you go to youtube link: www.youtube. com/watch?v=bql6sIU2A7k you can join in the challenge. Turn the music up and every time they sing “Bring Sally Down” you drop into squat hold position and don’t come up until they say “Bring Sally Up”. Make sure you maintain good form during the entire session as pictured.
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The second exercise is call the “Monster Walk”. All you need is a rubber Thera band tied in a tube. Drop down into a wide snowboard stance and walk
sideways 10 paces, don’t let the legs come together keeping them always shoulder width apart at the narrowest point. Perform 10 in each direction, repeat 8-10 times and your glutes will be smashed The final thing I want to talk about in relation to skiing is… please remember to wear a helmet when you are on the snow. In New Zealand the snow is a lot harder, wetter and icier than most places and taking a simple fall can result in concussion or a severe head injury. Studies show that helmet use reduces the severity of injury by up to 60 percent. I don’t take the thought of head injury lightly having seen the devastating effects of ongoing concussion symptoms.
2 1 Ski Injury prevention revisited The most common injuries seen among skiers are knee sprains, specifically sprains or tears of the medial collateral ligament (MCL) or the anterior cruciate ligament (ACL). The ACL is a vital ligament for a skier. It attaches between the femur (thigh) bone and tibia (shin) bone and holds the knee stable in an anterior-posterior direction. The MCL attaches from the inside surface of the upper shin bone to the
inner surface of the bottom thigh bone and helps keep the inside portion of the knee joint stable. MCL injuries in skiing occur with slow twisting falls where the direction of force is going from the outside of the knee to the inside or when beginners assume the “snowplough position.” In this position you have to keep your legs turned inwards with your knees bent, to maintain your skis in a V point
It’s a simple message; wear a helmet. Hope you have a great year skiing … stay safe and injury free.
in front of you. When in this position for lengthy periods a lot of stress is placed on the MCL and further strain is added as the snow plough width increases. As you learn to ski with both skis pointing forwards you get faster, tend to move in and out of deeper knee bends and trial steeper slopes which means the knees have to endure extreme bending under load. At greater speeds and with sharper
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
turns, falls will have more twisting force, creating a valgus external rotation of the knee joint, resulting in ACL injuries. Three of the best strengthening exercises for the knee joint are listed below. This is what Waikato competitive skier Mathew Sweet does to get strong for the ski season. We also find they are great for limiting the risk of injury to either of these knee ligaments...
Squats on bosu ball – 3 sets of 50 each VMO with little ball– 3 sets of 50
This muscle must be strong to limit the load onto the inside of the knee.
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fitness journal July 2016
You're squatting your body weight all day long on the ski runs so high reps is important for endurance strength in your legs.
TRX lunge – 3 sets of 20 each
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Serious about skiing? Waikato Big Mountain Skier, Matt Sweet, at only 17, has skied competitively for years – both alpine downhill skiing (gates and skier-cross) and free-skiing (park, pipe and Big Mountain). With the start of another season, he shares five tips for junior skiers who want to take their skiing to the next level. It’s the muscles you can’t see that matter! Skiing in any discipline works your quadriceps (front of your thighs) and these get really strong with skiing. But the muscles that matter for training are your hamstrings. They are the opposite muscles to quads. The best exercise I do both for my ‘hammy’s’ and for my balance is to stand on one leg with the other leg extended behind me, and then whilst balancing, I reach down and pick up a heavy object off the floor.
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aerobically fit. While skiing is a 2 Get great maintainer of fitness it does not build aerobic (endurance) fitness very well. At least 6 weeks out from each ski season, I concentrate on my cardio base. This helps me get the most enjoyment out of whatever skiing discipline I’m in at the start of the season. Look after knees. I’ve seen so many of my mates have to give up skiing because their knees can’t handle it any more. With any type of skiing, you must treat your knees with care. Last season I discovered a fantastic exercise which trains the VMO (Vastus Medialis Obliqus). I learned that this tiny muscle helps to keep my knee stable when I compete in Big Mountain. Basically you kneel on both knees, then holding something to steady yourself, lean back and HOLD for 20-
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30 seconds. If you turn your toes inwards as you lean back, you hit the VMO. Use the right equipment for your ability and your discipline. You will have the most fun with your skiing when using equipment which suits your abilities and preferences, so choose skis based on the type of skiing you do most of (carver skis for people who mostly ski groomers, all-terrain mountain skis for those who ski off piste.
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Your muscles remember movement. Like any sport, Skiing is built on muscle memory, so warm up runs focusing on the most recent thing you have learnt at the start of the day and especially the start of the season will help progress your improvement more quickly. This includes going back to the basics at the start of the season. Have fun on the slopes.
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Concussion discussion
By Greg Smith
There has been significant attention paid to the occurrance of concussion in sport recently. Rugby has received a lot of this attention in New Zealand.
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s the game has evolved, athletes have become larger, stronger and faster. I would estimate that professional athletes are now at least 10kg bigger than when I entered the professional game in 1996. Rule amendments have resulted in the game becoming faster and while the combative nature of the sport has remained constant, the contact intensity has magnified, resulting in significantly larger body contacts. A number of rugby identities, both past and current have gained media coverage and spoken out about their battles with concussion. These battles have included accounts of sustained periods on the side-line waiting for concussion symptoms to clear so they may return to play, through to the ongoing battle some players face as they try to function on a daily basis. The box office has added to the attention on this topic. The recent Will Smith movie ‘Concussion’ gave a graphic account of the damage repeated and sustained concussions caused professional American footballers. Within this factual account Will Smith plays the character of Dr Bennet Omalus, a forensic pathologist who fights against the efforts of the National Football League to suppress his research on chronic traumatic encephalopathy (CTE) brain degeneration suffered by professional football players.
What scared me about the new symptoms was the extent of lost function. Function was impaired to the extent that everyday life was not easy. I believe the recent focus on concussion within sport has brought much needed attention to an injury that struggles to be understood. Concussion is an invisible injury. You can’t see it, the effects can be varied and it is difficult to understand. Having watched a recent game of ‘oldies’ rugby where men who once were prime specimens hobble around after each other it struck me that most injuries have simpler prognosis and treatment plans. Most injuries can be understood. Tendons reattached, joints replaced and muscles repaired etc. Concussion it seems is more complicated with a far greater range of symptoms and possible outcomes. I know from experience that recovery from concussion is complex. Repeat concussions ultimately finished my rugby career at aged 30. This end point did not
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come as a surprise. It was a result of 20 years of head knocks. These started at aged 10. I would frequently take knocks to my head that resulted in loss of memory. I often had no recollection of the content of games and trainings. It was a joke among family and friends that I would ‘wake up’ after trainings and games to check on the score and how I had performed. As a young boy I started to be known as the guy with a hard head. I believe I fed on this and continued to knock my head around with intent in an attempt to embellish these perceptions further.
At times I knew I should not have played but I did. Many times I went straight back out. I didn’t want to give up my spot, I wanted to do what I was best at. I wanted to play. As I progressed through the grades I sustained lots of other knocks. My introduction to senior club rugby was met with a knock that resulted in four weeks of serve headaches and vomiting. I remember taking a knock in a New Zealand under 21 trial that resulted in the loss of all memory of where I was, who I was playing for and who I was playing against. However more importantly at the time was the realisation that I had forgotten the lineout calls. An awkward moment as I stood at the front of two lines of players waiting for me to throw the ball to them. As I got older finals rugby, Ranfurly Shield challenges, Super Rugby games and test matches were all played under the cloud of concussion. The thing about the examples I have highlighted and many more through my career was that I was selective about how I reported what was happening to me. I knew the significance of each injury was hard to measure and that I could control the medical treatment plan and the extent to which game time was missed depending on what I told medical staff. At times I knew I should not have played but I did. Many times I went straight back out. I didn’t want to give up my spot, I wanted to do what I was best at. I wanted to play. Towards the end of my career I sustained a series of knocks that proved to be game changers. The first of these were during a Super Rugby game in which I had my head stood on. The two knocks that followed the Super Rugby game were less significant but the resultant symptoms intensified. The symptoms scared me for the first
time in my career. Previously I would recalibrate the new level of normal function after a knock and carry on. I had previously accepted that while the knocks were doing damage I was able to cope. I had told myself that I was invincible. Rugby was my job. I had financial goals and rugby was how I’d achieve them. Rugby was also my identity and I derived self-worth out of being Greg Smith the rugby player. What scared me about the new symptoms was the extent of lost function. Function was impaired to the extent that everyday life was not easy. I temporarily lost the ability to speak. As speech returned I realised I had forgotten words I once knew. I had lost the ability to pronounce words that started with p, m and s. Light sensitivity became an issue and I couldn’t sit in a room with the lights on. Noise was intolerable. Anything that required sustained concentration was not possible. I couldn’t concentrate for longer than a minute. I couldn’t sit at a computer or drive a car. I was intolerant and not myself. However I continued to play. Announcing myself ready to go when I came close to passing the neurological tests rugby had in place.
I was told that any further damage would result in the permanent loss of brain function and that the risk of suffering a stroke from a head knock was high.
During 2004, my last year of rugby, I saw four or five different brain specialists. I was getting myself checked out and looking for the doctor that would tell me I could continue playing. No one did though. They all told me it was time to stop. I was told that any further damage would result in the permanent loss of brain function and that the risk of suffering a stroke from a head knock was high. By the time I gave up, my symptoms were worse. MRI scans showed scarring in my cerebellum, the part of the brain responsible for functions such as language, attention and coordination. When my brain became overloaded it would go into spasm and I would experience nystagmus - a condition in which my eyes would blink uncontrollably. Initially closing my eyes was the only way to manage this brain malfunction. Later I was required to wear glasses as a management strategy. I was
also diagnosed as having post-concussive depression and was required to take anti-depressant medication to manage this. I know I was lucky I stopped when I did. I will never know what might have happened if I hadn’t stopped. However I was provided a reminder that my body has sustained damage when I played a social game of rugby in 2012. Following a knock in the back of my head I suffered two transient ischemic attacks, (mini strokes) that resulted in temporary shutdown of the entire left side of my body. I haven’t played again! I was lucky. I made poor choices that led me to the brink of permanent disablement. I escaped just in time. It has taken years to rewire my brain and a great deal of awareness to manage my symptoms, some of which haven’t gone completely. Everyone that plays rugby understands that there’s a risk of being hurt whenever you go out there. That’s always been the case. We do this by choice. What I advocate for is make good choices and empowering people to help you make choices when you get injured. While personal responsibility is important young athletes might require others to help the decision making process. Listen to your body. Look after yourself first. Impairments caused by head injuries are hard to measure, and the science is still new. Be aware of what you are experiencing, and report it honestly to your doctor. Remember that it’s only a game, and while it’s important, it’s not the be all and end all of who you are and all you will achieve. Being an athlete is not your identity, it’s just something that you do for a period of time.
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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Ahimsa
‘A
himsa’ is a concept contained in ancient yoga texts, written some 2400 years ago, which is directly applicable to athletes practising yoga today. One of the foundational texts guiding the practice of yoga, The Yoga Sutras, contains a
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set of ‘ethical principles’ for yogis to live by. The first of these is ‘Ahimsa’, which translates as ‘non-harming’. If you are an athlete doing yoga, it’s helpful to be aware of this concept and apply it to your practise – especially if you have a competitive mindset and like to ‘push your boundaries’. Practising ahimsa in your yoga basically means that you don’t do anything that hurts yourself or sets yourself up for injury. This takes discipline, as it runs counter to that modern-day mantra of ‘No pain, no gain’ in the quest to be ‘better, faster and stronger’. Change the ‘no pain, no gain’ mantra to ‘no pain, no pain’, and you will be practicing ahimsa. Stretching out your muscles can help bring balance to your body, but it needs to be done with the appropriate intensity and intention. If you come in to a stretch with an aggressive approach, aiming to push through your boundaries, your body is likely to respond with the ‘stretch reflex’. This is when it realises you have reached the boundary of your safe range of motion, and rather than go deeper into the stretch, it tightens up to protect you from crossing the line into the territory where you could injury yourself. An aggressive, competitive approach to yoga can be anything from a waste of time, to potentially damaging – so ‘ahimsa’ certainly is relevant. (This is a word of warning to those of you attend classes where the instructor enthusiastically tells you to “Go beyond your flexibility!” – seriously, ask yourself what is ‘beyond your flexibility’ – quite possibly a visit to the physio, that’s what). Practising ahimsa in your yoga means coming into poses more gently and with greater awareness, which will lead to better, positive results.
Practise ahimsa (non-harming) in yoga: Avoid moving into poses to the point of pain. Be kind to your muscles and joints. Learn to distinguish the difference between ‘pain’ and ‘discomfort’. Pain in yoga (especially in the form of sharp, nervy sensations) is a signal from your body that you are doing something wrong or harmful. In contrast, discomfort may come from something that is challenging or confronting to you, mentally and/or physically.
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
Yoga for athletes
(that’s to say…‘no pain, no pain’)
Working through things that are uncomfortable for you on some level can be revealing and helpful. Learn your limits, and respect them. Yoga is an excellent discipline for developing greater body awareness. By moving mindfully you can gain valuable insights about your body, your habits, your strengths and weaknesses. These can feed back into and inform other areas of your training and performance. Become accepting of your abilities. Yoga helps you to become less judgemental and more accepting of your abilities. In reference to the famous quote – yoga can give you ‘the serenity to accept the things you cannot change, the courage to change the things that you can, and the wisdom to know the difference’. Recognise the role flexibility has in your training and sport. Flexibility certain can be beneficial, and necessary. But flexibility for flexibility’s sake alone is of little value to most athletes. Training for a smart balance of flexibility and stability will help you achieve better efficiency and form, and lessen your risk of injury. Practising yoga, with an attitude of ahimsa (non-harming) can certainly help you with this.
fitness journal July 2016
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#SWINGSFORMILEKA 1, 2. #swingsformileka is a fundraiser set up by Catherine Lee, a personal trainer at YouFit Personal Training. The challenge involves registering to either complete 10,000 steps per day or 100 kettlebell swings per day, for 30 days. The $10 registration fee is donated to the Child Cancer Foundation. Catherine was inspired to create this challenge by Mileka, aged 7, who was diagnosed last April with Osteosarcoma, a form of bone cancer. She bravely fought her cancer, but in the course of the treatment her arm had to be amputated in June 2015. After finishing chemo treatment in November and following six months of clear scans, it appeared her fight was over. But this May a routine scan revealed cancer in her lungs. Having already collected 915 beads, with each bead representing a medical procedure she has gone through, Mileka is set to fight another round. As part of Catherine’s fundraising efforts, Liam Messam visited Mileka at First Place Fitness and presented her with a signed All Black’s jersey. Donations can be made through swingsformileka.co.nz or at First Place Fitness.
1 Catherine Lee, Mileka and Liam Messam
Register for the #swingsformileka challenge during July and receive a month’s free membership at First Place Fitness, with all proceeds going to the Child Cancer Foundation.
2 Liam Messam and Mileka
Hot fundraising efforts 3-5. Hamilton firefighters played a role in raising more than one and a half million dollars towards Leukemia and Bloodcancer NZ.
3 Nigel Carter
at the finish line
out and about
4 Ingo Junge and Anita King
The group of seven volunteer firefighters from Hamilton participated in the annual Firefighter Skytower Stairclimb, which involved laboriously running up the Skytower in Auckland. The Skytower climb involves 51 floors with 1103 steps – and to add to the challenge the team wore full firefighting gear, including breathing apparatus weighing 25 Kg. “Unfortunately in the protection gear, heat accumulates and the body core temperature increases extensively,” says firefighter Ingo Junge. The charity fundraising event raised $1.16 million dollars through the efforts of more than 850 firefighters. “We Hamilton volunteers under team captain Nigel Carter raised $8001. We´re very proud of that and the fact that four of the seven team members are female firefighters, with three of them participating for the first time(Kristel Margison, Anita King, Sue Stanford).”
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5 Cain Manley, Nigel Carter and Sue Stanford
Hamilton team results: Carolyn Rosewarne (39:45 min) Sue Stanford (33:11 min) Kristel Margison (25:10 min) Anita King (22:22 min) Nigel Carter (15:57 min/team captain) Cain Manley (15:32 min) www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz Ingo Junge (13:59 min)
Lodge Cheers to Champions Advert 2016.indd 1
29/03/2016 12:16:47 p.m.
1. Simmons brothers waka ama (photo courtesy of Hamilton Press) – Ezra and TeKopere Simmons bronze and silver medallists at the Waka Ama World champs. 2. Damien Skelnars Softball (photo courtesy of Hamilton Press) – Damien Sklenars, touring America and Canada for New Zealand INternatinal Softball Academy 3. St John’s College 1st XV – currently dominating the Counties Manuaku-Waikato rugby competition
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Cheers to our champs 8
4 4. Rosehill Exchange of the Sports Captains (Hillcrest High School’s Madison Wright and Angus McRobie) holding the shield. 5. Football at Hillcrest High has had a great start to the season with an increase in player numbers. The Girls 1st X1 have successfully qualified for the National Premier Tournament in Nelson and the Boys 1st X1 are in the Premier Tournament playoff race. Photo by Marc McMullan. 6-9. The Hillcrest High School 1st XV is enjoying a great start to the season, winning against Rosehill College 1st XV in the annual sports exchange (a first ever win against Rosehill in these exchanges).
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Explore
Waikato This month we take a look at some of our favourite school holiday trails around the region, perfect for spending family time together while keeping fit and active.
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xplore your own backyard this school holidays and tackle some popular family-friendly trails for some free or low cost fun. The self-proclaimed Kiwiana capital of New Zealand, Otorohanga, proudly celebrates all things Kiwi, from No 8 wire
to pavlova. The Otorhanga Kiwiana Walk is great for families, offering an entertaining stroll through the town. Taking in the main street with its Kiwiana display gallery, mural and scultpures - even the public toilets are a light-hearted tribute to NZ’s popular culture. From intricately carved totem poles paying tribute to the ancestors of the local Manaiapoto people, to a bronze bowler hat on a greenstone and stone plinth, the walk offers insight into New Zealand’s proud history and uniqueness. Exhibitions within the gallery includes a tribute to Sir Edmund Hillary, Weetbix, Marmite, rural life, Pavlova, No.8 wire, Buzzy Bee, All Blacks great Colin Mead and more. Team your day exploring this quirky town with a visit to one of the many great cafes and eateries along the main street
including Thirsty Weta Bar, and Eatery or O Café. If you’re looking to hop on the bike with the kids this winter break, why not enjoy a leisurely cycle along Te Awa – The Great New Zealand River Ride. With river views and a mix of rural and urban landscapes including the stunning Lake Karapiro, the Te Awa River Ride is perfect for a family day out. With wide concrete paths along much of the trail, the Te Awa River Ride has sections shared by walkers and cyclists, families and athletes alike, with the flat trail suitable for cyclists of all skill and experience levels. Once complete, Te Awa will link with the Waikato River Trails near Horahora as well as other regional cycling highlights such as Hamilton Mountain Bike Track in Pukete Farm Park and the impressive Avantidrome near Cambridge. Completed sections of the trail take in scenic rides along the Hamilton CBD, and a mix of riverside, lakeside and walkways in Cambridge.
If wildlife is on the agenda, why not take the family along to one of New Zealand’s most significant preservation projects, Sanctuary Mountain Maungatautari. A haven for native wildlife and plants such as kiwi, kokako (wattlebird), tuatara and more, Maungatautari also offers great walking and
Hamilton Radiology
Offering unparalleled care and expertise With the latest medical imaging equipment and a highly Hamilton Radiology is the Waikato’s largest private medical imaging facility. trained, experienced team of technical staff and 14 local radiologists, we offer an unparalleled standard of care and expertise.
Appointments are essential for Ultrasound and CT: Please phone our freephone 0800 426 723 No appointments needed for plain x-ray films, all referrals accepted. After hours appointments available on Tuesday evenings.
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Hamilton Radiology.co.nz
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Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
fitness journal July 2016
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hiking tracks the whole family will enjoy. Surrounded by 47kms of predator-proof fence which encloses 3400 hectares of Mt Maungatautari, the project strives to eradicate mammalian predators so that native bird populations, trees and ferns are able to
flourish uninhibited. Visitors to the mountain can enjoy five walkways varying from 30 minutes to two hours in the southern enclosure, providing some of the best birdwatching on the mountain. The bird feeding area is a great place to stop for a picnic to watch the birds come to feed. The canopy tower takes you 16m up into the treetops of the forest canopy, and a guided day and after-dark night walk are also on offer. • Located in the quaint town of Otorohanga There are also a number of on the way to Waitomo – great thing to see other walks and hikes around the and do when heading to Waitomo Caves mountain, for example the ‘Walk • Sir Edmund Hilary Walk Over The Mountain’ which is • Snap a picture in front of the Kiwiana Walk recommended for experienced on the southern end of town trampers and will take most of a • Many cafes and eateries along the way day (5-6 hours). For more information on the walks and hikes at Sanctuary Mountain visit www.sanctuarymountain.co.nz
Otorohanga Kiwiana Walk
WALKING TRAIL LENGTH
Te Awa River Ride • Stunning river views
Otorohanga Kiwiana Walk – 1km Te Awa River Ride – Grade 2 (easy) – Will be 70 km once completed Sanctuary Mountain Maungatautari – Distance varies from short walks to full day hikes depending on the trail followed
• 400m boardwalk around Lake Karapiro • Wide track suitable for social riding and walking • Current completed trail sections take in both Hamilton City and Cambridge town
Sanctuary Mountain Maungatautari
For more information on these and many more free and low cost activities, visit www.hamiltonwaikato.com/ experiences/free-attractions
• Take in the stunning vistas from the 16m high Canopy Tower which takes you high up into the forest canopy
or for more information about the other various cycling and walking tracks and trails available in the Hamilton and Waikato region visit www.hamiltonwaikato.com
• Flourishing native birdlife and bird watching opportunities in the bird feeding area • Take a guided night tour to experience ancient NZ at night
ady A fresh face at Caci Hamilton mer!
Want to remember your outdoor adventures? Just in time for Winter!
Gemma Lee is the latest addition to the impressive and highly experienced Caci Hamilton team at Caci Hamilton.
5th, 6pm
Gemma, a registered nurse from the UK, boasts more than a decade of nursing experience and is also an excellent i’s NEW body shaping appearance medicine nurse; specialHILLSCULPT®.ising in wrinkle and filler treatments; two of Caci’s most popular treatments. Gemma is passionate about helping ve demonstration clients. achieve “amazing long-lasting results”. One of the most advanced hole Foods & Weight Loss anti-ageing treatments at Caci is Fractional C02 laser; which helps to tighten d Secrets’ - a weight loss mation of mind skin, andimproved body, fine lines and wrinkles, and induce collagen production for a ing weight loss.younger more refreshed appearance. is the perfect time of year pired thousands “Winter of clients to start having this treatment, as you hing their bodies. need stay out of the sun in the days s.com following; so it’s not really suitable during the summer months,” says Gemma. odie bags. “Fractional laser treatments are part Caci’s skin correcting programme and achieve truly amazing results.”
Gemma is available for comprehensive facial assessments, where she can work with you to provide a personalised plan to ensure you get the best possible results, with a mix of treatments to suit you and your budget. “I love working with my clients to enhance their looks, not change them – it’s about getting a natural, refreshed look,” she says. “I feel it’s extremely important to build a good relationship with my clients during the consultation so we can achieve the best results for their specific needs”. Caci offers tailored treatment payment programmes and a rewards programme. Plus, Caci Hamilton also hosts event evenings. Contact the clinic for more information, of if you would like to host an event with your friends – they can do that too.
Caci Hamilton, 547 Grey St Call 07 839 2993 or visit caci.co.nz for your free consultation
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The new Tough TG-Tracker from Olympus has arrived!
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The TG-Tracker is the first in a new category of action cameras with a Field Sensor System that captures everything you see and records everything you feel! The GPS, compass, acceleration sensor, barometer and thermometer track the action, making your adventures even more memorable. Great for recording personal performance during challenging outdoor activities. Waterproof to 30m, freezeproof to –10°C, shockproof to 2.1m, crushproof to 100kg and dustproof – the new TG-Tracker is a robust, easy to handle action camera that brings you brilliant movies and stills in the harshest conditions.
Want to TOUCH & TRY the Olympus TG-Tracker? The Olympus rep will be in-store to let you touch and try the TG-Tracker.
Saturday, July 23 from 11am to 2pm
4K movie capability and the ultra-wide lens let you relive the experience in sharp detail. The pistol-grip will help keep your video steady and the bright LED light will help with tough lighting situations.
View our great selection of photographic products and services at
snapshot.nz
391 Victoria St, Hamilton • ph 07 838 0031 helping generations of families capture & share their special moments since 1928
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New Zealand’s largest health and fitness event If you have a hankering to see the latest fitness trends in action, to taste the latest healthy goodies and to discover the latest developments in the world of health, fitness and nutrition, the 2016 NZ Fitness Expo is on at Auckland’s ASB Showgrounds on Saturday July 9 and Sunday July 10.
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overing all aspects of health, fitness and nutrition for living a fun and active lifestyle, the event is targeted at the fitness enthusiast, right through to those who just want to live a healthier lifestyle. The 2016 NZ Fitness Expo is the one place to test-drive the latest in health and fitness innovations from everything including nutritional products to clothing, fitness equipment and programmes, health services to industry education and career choices all over the one huge weekend.
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It also features an extensive schedule of events, seminars and exhibitors. Action also includes sports as diverse as CrossFit, Arm Wrestling, Kettlebell Sport, Powerlifting and Strongman alongside the hugely popular NZ Fitness Model Search. “If you’re serious about your body and living a healthier lifestyle, this is one place where you can investigate all your options under the one roof - whatever your fitness level,” says event organiser Jono Ridler. For more information visit www.nzfitnessexpo.co.nz
Celebrating a national champion Maioro Barton is a gogetter - multi-talented and driven. Fitness Journal last caught up with Maioro as he prepared for the New Zealand Wheelchair Body Building Federation Online Showdown. This month we report on his success. BY Simone Ackermann The New Zealand Wheelchair Body Building Federation (NZWBBF) Online Showdown, held on May 27, was the first bodybuilding event Maioro Barton competed in. After a challenging preparation following surgery in January, he took out the Open Weight Wheelchair category. “I was very nervous about doing the competition because of all the scars on my stomach from operations that I have had,” Maioro explained. “But throughout the journey, I learned to embrace these scars and be proud of the battles I have won because of them.” Maioro’s Spina bifida, which he has had since birth, limits him to only being able to build his top two abdominals. This was one of the many challenges he had to overcome when preparing for the competition. “While training at the Cambridge Fitness Centre to get as many gains as possible from weight training and to be competitive in the competition, I needed to be able to get out of my wheelchair and complete some of my exercises properly,” says Maioro. “A few years ago I did not have the self-confidence to get out of my wheelchair to complete my exercise in a community gym because of my perception of others staring and judging me. I was also unable to be stable on surfaces without holding on to something or having something behind my back to support me.” “But with all the training I did for this competition, I am now able to sit comfortably without having to hold on or lean against something,” he says. He points to the support of staff and members of Cambridge Fitness Centre
who had a huge impact on helping him to overcome his previous perceptions. “I believe one of the biggest barriers for people with disabilities to be able to participate in an inclusive society is their perception of themselves and what others might think of them. Once those barriers are broken down, anything is possible.” There were many highlights for Maioro in the lead-up to the event especially the support through Facebook and in person. “Overcoming many challenges throughout the whole 12 weeks of dieting and training, to be at my best on the day were certainly,” says Maioro. “It was like character building.” The icing on the cake was being voted the People’s Champion of the NZWBBF event. The day of competition went mostly as expected, pumping up the muscles, applying the dream tan and taking photos. However, what he did not expect was to feel so knackered afterwards. In the 24 hours leading up to the event he had to deplete his fluids. Similarly, on the day of the competition he was restricted to 400ml of water. “As soon as I had finished my competition I drank nearly a litre of water,” said Maioro. Then, as one would expect: “I then went to McDonalds and got my favourite burger, a Kiwi Burger!”
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Smashing barriers Mike Smith is proof that age is no barrier to taking up a new sport – and competing successfully. The 41 year old reckons he is in his best condition ever physically and is thriving on returning to the stage in the world of body building.
“I
’m dedicating my whole journey to the older fellas like me, with the motto of don’t under estimate an old man with muscles,” he laughs. Mike is no newcomer to success in the sporting arena. His previous involvements have included table tennis, kick boxing and running. These days his work and personal life revolve around health and fitness. He is the owner of Trainstation Gym in Te Awamutu, where he trains a team of body builders – keeping his own motivation high. Mike first committed to body building four years ago, winning a New Zealand title and representing New Zealand at Mr Universe in Germany. “I’m pretty chuffed I’ve managed to come back to the sport this year in my best condition ever, at 41 years of age.” This achievement hasn’t been without an impressive amount of commitment and effort. It has taken 17 months of intense training, dieting and planning, but the results paid off with Mike winning the Masters title at both the WFF West Auckland Championships and Christchurch, qualifying for an international event in Australia where he won the South Hemisphere Masters title. However despite his impressive results, he is quick to downplay his success. “I’m an average guy, but want to prove with the right dedication and work ethic at any age you can do it.” Fitness Journal finds out more: What is your sporting background? I never excelled in sports at school but enjoyed PE gym sessions the most, which led to night classes of circuit training at the gym. Running was also a bit of a favourite and during the mid-2000s I competed in quite a few mid-distance events. As a youngster I also took to table tennis, winning a few minor titles. I spent three years kickboxing in my early 30s but found hitting people full force in the face wasn’t for me, and getting hit full force in my face definitely wasn’t for me! That was when I gave bodybuilding a decent nudge. Career details? I spent 12 years in retail with dreams of owning a gym. One day it all clicked and I made the plan that would put me where I am
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Mike’s top tips for people who want to get involved:
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Only listen to one person. There are too many conflicting opinions and too much input will leave you second guessing everything.
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Find an experienced competitor as a mentor who can tell you exactly what to expect for the journey.
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Do NOT compare yourself with Instagram/Facebook/social media photos. Photos are very deceiving.
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GO to a local show or two. Get an understanding of what it’s all about and if it’s for you.
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Stay humble. Always stay humble.
today. I now own and operate the Trainstation Gym Te Awamutu. How did you get into body building? I got my personal training certificate in 2011 and began working as a personal trainer focusing on bodybuilding. I realised I didn’t want to talk the talk without walking the walk, so signed up for my first bodybuilding contest in 2012. I was so nervous I couldn’t sleep for three months. Name your biggest challenge when you first started? The bodybuilding routine. I am not a natural, I can’t dance (move) and it terrified me. What is now your biggest challenge? The bodybuilding routine. But I have significantly improved. What misconceptions do you think people have around body building? My favourite question. Bodybuilding really isn’t about getting your gear off and showing off onstage. I’m the complete opposite. It’s about accepting a challenge and seeing it through to the end, and getting the reward of recogni-
tion from your peers for doing so. The challenge is completely secondary to how you look.
What aspect of the sport do you enjoy most? Seeing challenges through to the end and representing those who support me.
Give an overview of what your commitment to the sport involves? I train a lot, probably more than most but I have the luxury of owning a gym. I usually start training at 4.30am, six days a week for around one and a half hours, followed by up to six hours of cardio spread over seven days, and five afternoon trains of up to one and half hours. On top of that, closer to a contest I will practise posing for an hour a week. And then a most important aspect...meal prep...around three hours per week.
List of achievements? 18 shows in total since 2012. Results include 14 first place wins in categories, six overall titles, one NZ title, represented NZ at Mr Universe in Germany, NZ at WFF Worlds in Surfers and most recently won the Southern Hemisphere’s Masters title at the WFF Champs in Queensland. How did your Trainstation business came about? To lead the way for others. When I started training, I didn’t have “that person”. I am now that person to others, having trained and coached many through the sport. I will happily do everything from nutrition to training and even to tanning them and driving them to the show. I love it. Also doing the sport as a team is a big advantage. What do you enjoy most about training others? Watching people’s confidence grow. That is the single biggest enjoyment for me. What has been the biggest personal learning curve for you? Understanding that everyone has different needs but we all just want to belong. What is your hardest body part to define and why? Quads. Everything is genetic but generally you find a way to bring your weaker body parts up. It has been slow progress on my quads but finally I think I am close to cracking the code. What are the key benefits of body building for men? Besides all the positive health benefits I would say self esteem and confidence. What drives you to keep going? Setting goals. Beating them. Setting goals. Supporters.
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The seduction of smoothies Whether or not it’s appropriate to wear active wear in public has been debated in the media recently, but the preferred drink of active wearers – the seemingly innocent smoothie – has escaped all the attention. I am all for an active lifestyle, so I support the right to step out in my exercise gear. What I’m concerned about is what’s in those smoothies and are they are actually good for you? Just like painting a rock gold doesn’t make it valuable, throwing stuff into a blender and calling it a smoothie does not mean it is healthy. The actual science behind blended foods is simple. The speed and velocity of the blades crack open the cell walls releasing all the nutrients into an easily digestible form. You could say that the blades ‘prechew’ your food for optimal nutrient absorption. So if you are using fresh, organic ingredients then you are getting some serious health benefits. If you use conventional produce however, you may be just adding more toxins to your body. There is a list of 12 foods known to contain the highest levels of pesticide residue. This ‘Dirty Dozen’ includes many of the foods regularly used in smoothies; almonds, bananas, carrots, celery, cucumbers, grapes, kale and apples. If we take a closer look at non-organic apples, according to the United States Department of Agriculture, they can contain up to 42 different types of pesticide residue, five of which are known carcinogens, 19 that are suspected hormone disrupters and 10 that are known neuro-toxins.
So if you buy a smoothie without any idea of where the ingredients are sourced, you are playing smoothie roulette, health-wise. Then we need to consider how much sugar is in your favourite smoothie, or more importantly what the overall glycemic index (GI) is. Many store-bought smoothies are high GI, which means they dump huge amounts of glucose into the bloodstream. This stimulates the release of a load of insulin (also known as the fat hormone) into our system, followed by a big crash. By combining ingredients you can effectively lower the total GI and therefore control how slowly the energy is released into the body. This means even a sweet tasting smoothie can have a low GI if the sugar, fats, protein, vitamins and minerals are balanced. Sugar in a balanced smoothie behaves very differently in our body than sugar from a can of soda. This all leads to why any self-respecting active wearer should be scrutinising what’s in their store-bought smoothie and why homemade smoothies are a safer bet. Creating your smoothie at home also lets you personalise it to a point where you can actually produce the ideal smoothie for your body type, nutritional requirements and current health status. Your personalised smoothie should be medicinal and contain therapeutic levels of active ingredients, which over time, will greatly impact your health. Smoothies shouldn’t just taste great; they should also be great for you. For example, cinnamon and turmeric, or cacao and lucuma powder? These are not just ingredients to create taste, they have specific health benefits;
Here are a few guidelines for creating smoothies:
deborah Murtagh
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Deborah Murtagh has more than 20 years’ clinical experience in natural medicine, specialising in gut and bowel health, food intolerance and weight loss. As an avid researcher, the wisdom, experience and knowledge Deborah has accumulated is encyclopaedic.
If you are using a water, coconut water or tea-based: • Avoid – dairy such as yogurt or milk. This style smoothie is best as an alkalising and cleansing green smoothies. • Include – greens, fruits, citrus, spices, fats like flaxseed and coconut oil.
Her real gift though is how she teaches, inspires and shares this knowledge with her students in 47 countries around the world. One session with Deborah can literally change your life and help you become your most vibrant, healthy self. To see if her services fit with your health goals Deborah offers free initial meetings. Visit www.wholefoodsecrets.com
If you are using a dairy and nut milkbased: • Avoid – fruit (banana and avocado okay) – the proteins slow down the digestion of fruits which may cause fermentation leading to bloating and digestive issues. • Include – spices, superfoods, bananas, avocado and coconut oil.
fitness journal July 2016
Smoothie tips Feeling aches and pains? You need turmeric, a powerful anti-inflammatory. Prone to 3pm energy slumps? Add some cinnamon to help stabilise blood sugar levels. Athletes should include cacao because its high in magnesium for muscle recovery. If you want to dodge the flu, add the Vitamin C-packed immune booster lucuma. Likewise, edible essential oils can really boost your smoothies taste and health benefits. There are ingredients to help reduce stress and promote calm, help with cramps and digestion. Some ingredients are good for your skin, hair and bones and others help detoxify. Based on what ails you, a smoothie could and should be completely personalised to maximise its benefits for you.
Each element can be carefully balanced to your individual needs. For example, if someone suffers with depression and hormonal imbalances, but exercises a lot, they need a cashew nut milk base (great for depression), raw cacao powder (magnesium and muscle relaxant), with maca (hormone balancer), and a pinch of Himalayan salt along with frozen banana (for exercise recovery and digestion). This would be the ideal smoothie health-wise and it would taste like a chocolate caramel Mars bar. One serving of this smoothie daily over 2-3 months could have a great impact on health.
No one wants a smoothie that tastes like cough mixture though, so here are some general guides to ensure your personalised smoothie tastes so good, you will actually enjoy drinking it. Smoothies should be broken up into four elements; • the base • the sweetener • the superfoods and • the nutritional supplements
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Whole food secrets smoothie recipes Gingerbread Smoothie Anti-inflammatory Õ anti-viral Õ anti-parastic Õ anti-bacterial Õ anti-nausea
Prep time: 5 mins plus soaking Servings: 4 x 185ml INGREDIENTS 2 cups of vanilla almond milk 1/3 cup cashews, raw soaked overnight in water and drained 1 frozen banana 2 tbp organic molasses 1 tbsp maca powder 1 tsp ground cinnamon, or 1 drop cinnamon essential oil 1 tsp freshly grated ginger, or ground ginger, or 1 drop ginger essential oil 1 pinch freshly grated nutmeg ½ tsp ground cardamom
Wild Strawberry & Good Green Stuff Rainbow Smoothie by @tastefullytash Pink layer ½ banana ¼ cup raspberries ¼ cup coconut or unsweetened natural yogurt 1 scoop Nuzest Clean Lean Protein Wild Strawberry Green layer ½ banana ¼ cup coconut or unsweetened natural yogurt ½ cup baby spinach leaves 1 scoop Nuzest Good Green Stuff
Method 1. Soak cashews overnight in water then drain and rinse. 2. Once soaked and rinsed, place cashews with all other ingredients into your blender and blend until smooth. 3. Dust with a little ground cinnamon (optional)
Toppings 1 kiwifruit, any super-foods, fruit or berries you have lying around. I use granola, berries, yogurt and edible flowers Method Blend all the pink layer ingredients together. In a separate or washed blender, blend all the green layer ingredients. Thinly slice the kiwifruit and line a glass with it. Pour in the green smoothie. Optional step (add a layer of yogurt or granola on top of the green smoothie). Pour the pink smoothie on top of the mixture. Add your favourite toppings and enjoy!
nutrition data per serve carb 25 g | carb from sugar 13 g | net carbs 23 g | protein 4 g | fat 11 g| fibre 2 g
Hot Apple Pie Smoothie Full of vitamins Õ anti-nausea Õ high in fibre Õ immune booster Õ anti-inflammatory
Prep time: 5 mins Servings: 4 x 250ml INGREDIENTS 1 packed cup spinach 1 banana 2 medjool dates 5 drops cinnamon oil, or 2 tsp ground cinnamon a pinch of nutmeg ¼ cup of walnuts 2 organic apples 1 tbsp flaxseed oil 2 cups strong brewed herbal apple tea Method 1. Place all ingredients into your blender and whiz on high until smooth and hot. Best served warm! nutrition data per serve carb 17 g | carb from sugar 4 g | net carbs 13 g | protein 3 g | fat 14 g| fibre 4 g
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Eat
The best places to eat in Waikato Orchard Shop at Café Irresistiblue Delicious organic blueberry goodness can be found at the Monavale Blueberries orchard shop based at Café Irresistiblue. Monavale Pressed Organic Blueberries, 100% pure organic blueberry juice is available in 200ml & 500ml bottle sizes. It is packed with antioxidant phytonutrients called anthocyanins, and best of all it tastes great! There is also organic blueberry powder, sauce, jam, salad dressing, chutney, spread, chocolate bars and even soap and moisturiser. Frozen organic blueberries can
be purchased year round, in either 500 gram bags, or 10 kilogram boxes. Fresh organic blueberries are available from October through to late April. Blueberries have multiple potential health benefits including; cancer fighting, anti-aging and anti-inflammatory properties. They also have a fat fighting compound; can help lower cholesterol; improve memory; help muscle recovery after strenuous exercise; enhance motor skills and much more. Blueberries are truly nature’s superfruit!
A celebration of local produce and good times. 250 Victoria Street, Hamilton, New Zealand 3204 07 834 2363 | www.DoughBros.co.nz
A country café in the heart of the Waikato 3 ulster st, hamilton open 7am - 3.30pm monday - sunday contact us now
GF - Gluten Free
phone: 07 838 2045 southernspicenz@gmail.com www.plus91cafe.co.nz
20385
DF - Dairy Free V - Vegetarian
07 834 3501 • cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz
20004
20284
find us on facebook at www.facebook.com/plus91cafe
Open 7 days, 9am - 4.30pm (Functions also available) 156 Turkington Road, Monavale, Cambridge Signposted from the Cambridge - Te Awamutu Road
You will find The Bikery Café just out of Cambridge at the world class Avantidrome. Find your balance here while checking out the unique atmosphere, delicious food and amazing local coffee. Take a stroll along the cycle trail or let the kids try out the skills park - it’s all here! Also offering tailored catering for groups big or small. oPEN FRoM: 7.30am weekdays and 8am on the weekend Talk To us abouT; tailored catering for your event, bookings for your function or visit to the track Phone: 07 282 0605 • team@thebikerycafe.co.nz • facebook.com/thebikerycafe
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fitness journal July 2016
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For more info visit our website www.thebikerycafe.co.nz
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Since 1967 Fairview Motors has been supporting families, businesses and community organisations throughout the Waikato and we’re continuing this tradition in 2016 as a proud sponsor of ‘Balloons Over Waikato’.
www.fairviewmotors.co.nz Fairview Motors Mazda, 2011, 2012, 2013 & 2014 Mazda dealer oF the year
FAIRVIEW MOTORS MAZDA, 2011, 2012, 2013 & 2014 MAZDA DEALER OF THE YEAR
20486
132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 | fairviewmotors.co.nz
132 Kihikihi Rd. TE AWAMUTU P 07 870 2535 fairviewmotors.co.nz 7141465AA
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St John’s College athlete development programme Athlete development at St John’s College is receiving global input, as part of a national three year Doctoral Research programme investigating how philosophies from athletic development modelling can be integrated within school-based physical education.
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he programme has seen the appointment of Andrew Pichardo as director of athletic development, and is part of a strategic partnership with AUT, New Zealand's leading sports science university. The partnership allows St John's access to AUT's Athlete Development programme, to create a model which provides a holistic approach to youth development. The research is being led by St John's old boy, John Cronin, who is a professor of strength and conditioning at AUT and co-director of Sports Performance Research Institute NZ (SPRINZ). The appointment of Andrew sees him working primarily with the St John's Sports Institute and leading teams and individuals. He is completing research for a PhD focusing on Youth Athlete Development under John Cronin and in working with St John’s College, PE staff and students have the opportunity to be research subjects throughout the next few years. Andrew is implementing a Long-term Athlete Development model with a focus on movement competency and building strength, which will aim to reduce risk of injury, enhance performance, and empower the students to live healthy, active lifestyles. Tauranga Boys’ College is also involved in a similar research project and PhD students in respective schools will work as a team and
John Cronin
Winger Hamilton supporting SJC Athletes share research findings to implement successful concepts in their school PE programmes. “It is a significant investment by St John’s College and represents a key advancement for the sports programme. A number of other initiatives will be implemented in the next three years to drive St. John's forward and provide further opportunities for current and future students,” says St John’s College principal Shane Tong. In addition Andrew is working on Youth Athlete Development programmes aimed at year 7 and 8 students (aged 11-13), where he visits local schools and runs a twice weekly academy at SJC, focusing on ensuring young athletes develop the core competencies which help them develop as athletes in a safe and scientifically controlled environment. The long-term goal is to prevent injury by ensuring young athletes developed the core strength to handle the increasing workloads as they progress through their chosen sport.
For Professor John Cronin, being an academic and researcher is all about people. He sees his role as a professor of strength and conditioning as the perfect nexus between consultancy, research and teaching. After completing his PhD from the University of Auckland in 2002, he was promoted to Associate Professor at AUT University in 2005 where he has established himself as an expert in human movement research with a particular focus on the strengthening of muscle. Research in high performance sport is a key focus. Former discus World Champion Beatrice Faumuina, New Zealand Cricket and the Silver Ferns have also benefited from his strength and conditioning expertise. As co-director of the Sports Performance Research Institute New Zealand (SPRINZ), Professor Cronin has fostered important links with High Performance Sport New Zealand and many national sporting organisations.
Andrew Pichardo Originally from Fort Worth, Texas, Andrew holds a Master of Science in Exercise Science, with a concentration in Strength and Conditioning and a Bachelor of Science in Exercise Physiology with a minor in Psychology. He also holds a Certified Strength and Conditioning Specialist and USA Weightlifting Sports Performance Coach certification. Andrew has worked with strength and conditioning programmes at every level including elite sporting high schools, IMG Academy, big time university programmes, such as Midwestern State, University of Florida, and Appalachian State, and at professional level. including the Milwaukee Brewers (Major League Baseball) and most recently with the sledding sports (bobsled, skeleton, and luge) at the Lake Placid Olympic Training Centre in New York.
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fitness journal JULY 2016
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Kiwi kids need to kick screens to the curb and exercise more Half of Kiwi parents believe their children aren’t getting enough exercise, with the amount of time spent on screens the main culprit to blame, according to AIA New Zealand’s Healthy Living Report released recently.
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he AIA Healthy Living Index, commissioned by AIA Group, interviewed more than 10,000 people across the 15 markets in which AIA
operates. AIA New Zealand head of marketing and communications, David Savidan, says the survey, which follows benchmark studies in 2011 and 2013, aims to understand how Kiwis feel about their health, their concerns and hopes for a healthier way of life, and how this has changed over the years. “New Zealand’s Healthy Living Index score for adults currently sits at 63 out of a possible 100 points.
“Parents believe the main reason their children are not getting enough exercise is because they’re spending too much time on screens.”
“In comparison with the previous survey results (58 in 2011 and 61 and 2013). New Zealand parents’ satisfaction with their children’s health sits higher at 76 percent. But there is still room for improvement.” Parents believe the main reason their children are not getting enough exercise is because they’re spending too much time on screens – on the internet (50 percent), watching TV (25 percent) and playing video games (21 percent). Homework is not a common reason, with just 10 percent of parents providing this reason. Similarly, half of parents in New Zealand feel their children are sleep deprived for similar reasons, including spending too much time online (51 percent), playing video games (22 percent) and watching TV (20 percent). “Taking all of this on board, we can see why one in five (22 percent) of New Zealand parents would like their child to lose weight,” says Mr Savidan. Healthy eating habits are still limited to the basics of drinking more water and eating more fruit and vegetables, but New Zealanders are not necessarily practising this advice, with 84 percent of Kiwis tending to eat while distracted and 79 percent having unhealthy snacks in between main meals. “We’d like to encourage Kiwi adults and kids to take action by making adjustments to their daily lives, like reducing screen time, to improve their general health and wellness. Healthy eating and exercising regularly are essential to a healthy lifestyle,” says Mr Savidan. AIA has compiled a list of suggestions to get children exercising:
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· Sign your child up to a sports team or club – many of these are offered through school. · Go for a family walk to the park or around the neighbourhood. · Try and get out and about on the weekends, exploring the beach, bush walks etc. · Lead by example – children are more likely to join in if they see their parents exercising. · Make it fun but also introduce elements of competition – encourage them to complete a number of steps, jumps, skips each day, and beat previous records. Other key findings from the AIA Healthy Living Index: · Kiwis rate themselves only 6.3 out of 10 on their overall satisfaction with health and 63 percent feel their health is not as good as five years ago. They recognise that healthy living is multi-faceted, including both physical elements (49 percent) as well as mental aspects. · New Zealanders have widespread concerns about various health conditions, with the main concerns being heart-related illness (67 percent), cancer (63 percent), being overweight/obesity (59 percent), and having a stroke (57 percent).
Bone Density MRI Xray Ultrasound
· Adults in NZ can be motivated to exercise and eat healthier by a range of reasons – tangible effects such as feeling better physically (84 percent) and mentally (81 percent), looking better (79 percent), and better posture (72 percent) as well as smaller and more achievable goals (69 percent) which will help them change one step at a time (70 percent). · Many adults in NZ view organic foods (90 percent) and healthy foods (78 percent) as generally more expensive, more so than the regional averages (81 percent, 72 percent). More than half see organic foods as being better for one’s health (57 percent), but at a much lower level than the regional average (77 percent), possibly reflecting fewer concerns about the quality of their foods in NZ.
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· Two-thirds (66 percent) of New Zealanders have a medical check each year (52 percent regionally).
About AIA New Zealand AIA New Zealand is a member of the AIA Group. Since the company arrived in New Zealand in 1981, AIA New Zealand has consistently provided the market with innovative personal and business insurance products that suit the Kiwi way of life. AIA meets the long-term savings and protection needs of individuals by offering a range of products and services including life insurance, accident and health insurance and savings plans.
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Dancing with Limelight We recently spoke with Kerry Mills, director of Limelight Dance Academy to find out more about this local dance school, and dance as an art form as well as exercise.
FJ: Does your school cater to all abilities? KM: Yes LDA is definitely and allcomers studio! We start with pre-schoolers and go through to adult classes. In this we have a great mix of the recreational dancers as well as those who may wish to carry on to a career in dance. FJ: What dance styles are offered at LDA? KM: We offer Royal Academy of Dance Ballet, New Zealand Association of Jazz & Contemporary as well as HipHop and Tap classes. We have also recently been trialling classes in Lyrical, Funk and Musical Theatre. FJ: Are there opportunities for your students to perform outside of the school?
own for our caring and inclusive culture, We have been in Hamilton for 25 years, and are well-kn . end-of-year-show. It’s a great place to learn to dance excellent teaching and exam results, and a superb
limited. Enrol NOW for Term 3, 2016, Spaces may be Visit our new purpose built studios:
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commercial air conditioning, (Norton Road end). We have 4 studios on site with g. sprung floors, and wall-length mirrors. Free parkin ble, Please visit www.jazzunilimited.co.nz for the timeta 0096. 838 (07) phone or co.nz, etc, or email jazzunlimited@xtra. tine Tango, Argen Salsa, Latin, om, Ballro for classes also There are and Modern Jive (Latin Rock) – please visit www.planetdance.co.nz
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KM: My aim with LDA has always been to foster and encourage the love of dance and performance. Our teaching staff strives to maintain high standards of dance teaching in a positive, safe and caring environment.
KM: Yes, each year we hold an annual performance which includes all students from the school, giving them the chance to showcase what they have learned that year. We also look to perform at local events, like the Christmas parade and various events at the gardens. Also this year we are taking a performance troupe to the United States to take classes at three internationally renowned dance schools, and then to perform at Disneyland. This will be a real highlight for the students, and hopefully something we will be able to do again in the future.
t, American Tap & Jazz, Contemporary, and Hip Hop.
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FJ: What is it you most enjoy about teaching dance? KM: Teaching dance has been a wonderful way to share with others my passion, which has enriched my life in numerous ways. I get so much out of watching the students develop and grow in confidence and ability. Dance offers not only an artistic and fun fitness activity; it also helps nurture confidence and discipline. If I can share even a small amount of what dance has brought to my life with others, I would consider that a success.
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FJ: How would you describe the learning environment at Limelight Dance Academy (LDA)?
Jazz Unlimited Dance studio rocks!
Limelight Dance Academy Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults.
For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
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Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals.
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Body and Motion Ltd Body and Motion Ltd, Cambridge - the only fitness facility in Waipa which is a staffed, family-friendly 24 hr accessible gym, with both a unisex and ladies only gym. We are a place where people find friends, set goals and work together towards discovering and reclaiming their fitness and wellbeing.
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ody and Motion’s personaland group trainers are all highly qualified and experienced, most of them having been national athletes in their sport, making them the perfect choice to help people discover and reach their goals. Whatever your stage of fitness and strength, our trainers are here to motivate, support and train you; every 4-6 weeks for FREE as part of your membership. No matter what your needs, we cater for all levels of fitness, strength and mobility, including: Zumba, Spin, Pilates, Bootyblast, Pilates, Yogalates, Pump, Circuit, Gymsticks, Step’n Shape, FightFit , Gym Worx and Bootkamp. Classes are included in your membership at no extra cost. All our trainers are qualified and experienced and will adjust exercises for each individual in the class to ensure maximum value and minimum risk. Health and safety is adhered to at all times. We believe 80 percent of results
The perfect place to meet locally Breakfast | Brunch | Lunch
The time you enjoy wasting is not wasted time Robinson Street, Cambridge 07 823 0440 20219
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come from nutrition/diet and 20 percent from training. To support this, all our clients are entitled to a free consultation with our in-house nutritionist. Overall wellbeing is the basis of information and recommendations given to our members, promoting a healthy, balanced and sustainable lifestyle which brings happiness, success and fulfilment of goals. When thinking about joining a gym, most people worry about longterm commitments. Not to worry - we offer a wide range of options, including physio memberships, corporate memberships for large groups, to discounted school/student memberships, with no long-term commitments. Clients can choose the term they feel comfortable with to suit their needs. As part of this, we would like to offer a seven-day cooling off period to any new member who signs up with us before July 31, 2016. Email mel@bodyandmotion.co.nz for inquiries. Body and Motion Ltd – the fitness facility that offers it all.
You’re onlY one workout with a friend awaY from a good mood..
Sign up together for 6 monthS for aS little aS $15.50 per week* • Ladies Only Gym pluS Unisex Gym • 24 Accessed Facility • free Monthly Personal Training Assessments • free Group Training Classes Including Pilates, Bootcamp, Spin, Zumba, Pump, Circuit and Fight Fit • free Nutrition Consultations • Sauna’s, Showers and much, much more!
2 Oliver Street, Cambridge P: 07 827 0847 20227
www.bodyandmotion.co.nz
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Avantidrome offers something for everyone
The Avantidrome is Waikato’s newest sports and leisure facility, appropriately located in Cambridge – the heart of the Waipadistrict and ‘Home of Champions’ territory.
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he Avantidrome has not only formed a hub for New Zealand’s best athletes, but is very much a proud community facility and an asset to the Waipa region. Day-to-day, the Avantidrome offers something for everyone. Our Have a Go sessions are perfect for beginners and provide a taste of what it’s like to ride the track. Kids love to burn off energy in the Gallagher Bike Skills Park, while the Life Fitness Zone, our infield gym, offers an inspiring place to work out.
If spectating is more your thing, take a seat in the stands and watch New Zealand’s track cycling team train. If you’re passing by, why not jump in one of the tour groups and hear all there is to know about this outstanding facility. The Avantidrome offers something for everyone. Our schools' track sessions are great interactive sessions for kids. Bring your kids down to try out the track and develop skills so they can be a part of the Friday night Schools Racing. The BNZ Corporate Challenge is a great
event that is back this year after great feedback from the last event. The BNZ Corporate Challenge aims to entice a variety of riders – from those who have never stepped inside the Avantidrome before, to those who will be returning for their third or fourth time. It is the perfect team challenge which provides a unique team building experience. The trike programme is a community project which is designed to enhance riders’ confidence, balance and assist in rehabilitation. The Avantidrome trike classes have
grown considerably in the last year. The trike programme kicked off with one class per week, but 18 months on, there are now 14 classes available each week. Here’s a snapshot of what the Avantidrome has to offer – as you can see, there is bound to be something for you at the Avantidrome. We are excited for the community to experience all the Avantidrome has to offer. Make sure you stop in and take a look. www.avantidrome.co.nz www.facebook.com/avantidrome
Avantidrome / National Cycling Centre of Excellence The world class velodrome at Cambridge is the Waikato’s newest sports and leisure facility, providing an environment where champions inspire the participation of everyday people. With a 250m indoor wooden cycling track, Gallagher Bike Skills Park, access to Te Awa Cycleway, 2,800m2 in-field, public fitness zone and 300m concourse there’s lots of room for a range of sports and events, and something for everyone.
Life Fitness Zone
Community use
Bringing together a combination of high quality programming and service, this is a public fitness option within a world class facility. With brand new gym equipment it is the perfect combination of cardio equipment, strength machines, free weights and functional training. The generous floor layout gives users plenty of space for exercise of all types.
From beginners to New Zealand’s medal winning track cyclists, even non cyclists, there’s something for everyone. Come and try our Have a Go beginner sessions (bike, helmet and instruction included), get accredited, become a regular rider and even try racing. If you can ride a bike you can ride the track. An indoor wooden pump track, trikes, public fitness zone, walking on the concourse and the bike skills park are other options.
Corporate use The Avantidrome is about high performance so make us your destination for corporate functions with a difference, from team meetings to team building. With our track, bike skills park, Te Awa cycleway, in-field and meeting/ function rooms you can come in and do your own thing or we can tailor a package with activities and presenters that will be truly inspirational.
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Avantidrome, 15 Hanlin Road (SH1) Cambridge | www.avantidrome.org.nz FB Home of Cycling – 0800 velodrome or 07 823 1421
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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:
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The Risks of Bleeding Gums By Simone Cornier Registered Dental Hygienist at Old Villa Dental One of the most common responses I hear from patients when explaining that their bleeding gums is a disease is “yeh, but that’s just normal, right?” Wrong! If you are one of the 51 percent of Kiwis that have bleeding gums please know that there is nothing normal about your body bleeding. It has a wide variety of adverse effects to your life. Not only is your health affected, but for many it can be the difference between life and death, getting a job, finding a partner (no one enjoys kissing a smelly mouth) or impressing a client. What is gum disease? Gum disease is a serious oral health issue that affects more than half of the New Zealand adult population. It is an infection that attacks the gum tissue and the bone that supports your teeth. The infection comes from bad bacteria that turn into plaque, then hardened tartar. In its early stages, gum disease is called “gingivitis”, in later stages, “periodontitis”. Without professional treatment, periodontitis leads to tooth loss and
other serious systemic health conditions, like bacteraemia, heart disease and diabetes. When you eat food particles become lodged between your teeth. Sometimes, you don’t even realize that you still have food in your mouth because particles lodge in various crevices of your teeth. If you don’t effectively remove plaque that feeds on these particles, you’re giving bad bacteria, which grows, thrives, and eventually causes gum disease and systemically compromises your health and tooth retention, a feast. How to treat gum disease The cheapest form of dentistry is using the correct brushing technique, regular brushing, flossing and seeing your dental hygienist at least once every six months. Regular checkups by your dentist are very important since it helps you maintain your health status. At Old Villa Dental we practice preventative dentistry so that our patients can maintain their healthy status.
Flossing and dental care tips Make flossing a healthy habit. Keep a box of floss next to your bath or in the shower so that you will remember to floss right before bed. Use a different section of the floss string for each quadrant of your mouth to avoid transferring bad bacteria from one part of your mouth to another. Take note if there’s any bleeding every time. Floss at least once daily, and try to floss after each meal.
Another way that you can improve your oral health and avoid gum disease is to brush with a high quality electronic toothbrush. These brushes do wonders in removing food particles from around the teeth and gums. It’s also a wise idea to join a program to quit smoking or chewing tobacco if you want to avoid gum disease (smoking weakens your body’s ability to stave off infection).
Surprise your dentist Dentists know how important it is to floss your teeth daily in addition to brushing, which is why they strongly encourage it and usually offer you free floss at your checkups. Surprise your dentist (and yourself) at your next six monthly examination by committing to a flossing regimen today.
Keep up these oral care habits to avoid complications with gum disease and ensure good dental health well into the future. Floss and save. Make your hygienist your benefactor and have your dentist say: “Nothing for me to do here today!”
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At Old Villa Dental, our whole team work tirelessly to provide quality, pain free dentistry at affordable prices to patients from all over the Waikato and beyond. We pursue a high professional standard in dentistry, and enjoy keeping abreast of the latest technology through continued education. We offer up to 24 months interest free payment options through Q Card as well as other payment plans such as GE Money. *Normal conditions apply. For your comfort we offer our patients the following complimentary choices:
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