August 2016 Fitness Journal by Fitness Journal

Fitness Journal

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HEALTH | PERFORMANCE | WELLBEING

WAIKATO EDITION VOLUME 3 | ISSUE 8 AUGUST 2016

WAIKATO Rugby action HAMILTON HALF

MARATHON Improve your run WIN: A FITBIT BLAZE, CERES ORGANICS HOT CEREAL, EMBRACING IT FOOD JOURNAL

Want to run the hamilton half marathon? Join our Run Coach for a full assessment and program to get you from the start line to the finish line Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy / Gym

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FITNESS JOURNAL AUGUST 2016

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From the editor ALL WINTER I have been bemoaning the rain and the fact it dampens (pun intended) any motivation for getting outside and being active. Now I’m secretly hoping for a few rainy days over the next weeks; offering the perfect excuse to snuggle down on the coach and cheer for our Olympians. As I write this, New Zealand’s Olympic athletes are pouring into Rio and it is with a somewhat surprising sense of pride I enjoy following them all, particularly those athletes I know personally. The benefits of social media allow a fascinating ‘behind the scenes’ peek at life in the Olympic village – a world we mere observers have never been privvy to before (although the social media rules athletes have to follow are exhausting, so don’t expect too many more updates). Back home, keen young athletes are starting to develop new sporting idols, with many of our Olympic competitors finally enjoying some time in the spotlight, particularly those in our less mainstream sports (check out our story on Lizzie Cui and diving on page 27). It’s time to embrace the widespread inspiration spread by the Olympics; get the family together and cheer on our athletes.

COMPETITION CORNER Exercise smarter

One of the most valuable lessons for youngsters is that sometimes the heroes are not those who cross the finish line first, but those who experience adversity and rise above it. And all the unseen supporters behind the athletes are just as deserving of Olympic Gold. While we see a few minutes of glory played out, the Olympics represents years of training, frustration, financial commitment, compromise and sacrifice – by the athletes, their families and support crew. For me personally I’ll be watching with bated breath our equestrian and rowing representatives, and cheering on every other Kiwi Olympian; plus checking out the to new sports added to the Olympic lineup this year; golf and rugby sevens. Go the Kiwis.

Lisa Potter EDITOR Find us on facebook: fitnessjournalwaikato

COVER PHOTO: Marathon-Photos.com

Fitness Journal HEALTH | PERFORMANCE | WELLBEING

The Fitness Journal team

Keep track of your lifestyle with an awesome Fitbit Blaze. Now you can take your personal trainer with you, no matter where you are! Equipped with features like FitStar (free on-screen personal trainer workouts), heart rate tracking and SmartTrack automatic exercise recognition, the Fitbit Blaze is a smart and stylish way to motivate and push your fitness goals. With all the usual inclusions like call, text and calendar alerts, it also recognising specific activities like biking, cardio, running, weights and yoga to provide relevant, real time stats. Plus it’s good looking and can be customised with interchangeable bands and frames for a fresh look. To enter, email your name and contact details with Fitbit Blaze in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close August 31, 2016.

Tasty winter treat Tempt your winter tastebuds with these delicious Ceres Organics hot cereals. No refined sugars, additives or preservatives; just natural goodness and taste galore. The Paleo Grain Free combines nutrient-dense nuts and seeds, including chia, coconut and is ideal for those avoiding wheat and grain. The Organic Hot Cereal (coconut, LSA and brown rice) combines nourishing brown rice with the goodness of ‘superfoods’ chia, coconut plus LSA and is wheat-free. Just add water, milk or nut milk and top with fresh fruit. Enter to win one of two prize packs of these delicious Ceres Organics Hot Cereals.To enter, email your name and contact details with Ceres Organics Hot Cereal in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz. Entries close August 31, 2016.

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 Candra Hansen P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz GRAPHIC DESIGNER Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz

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Embrace clean eating If you’re a fan of clean eating or battle with food allergies, this awesome Embracing It Food Journal is packed with quick and delicious recipes, by local foodie and fitness junkie Emma Kay. Enter to win one of two copies of her Embracing It Food Journal. (For more info see page 33) To enter, email your name and contact information, with Embracing It in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close August 31, 2016.

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

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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.

P U B L IC AT I O N S

FITNESS JOURNAL AUGUST 2016

Get your gameface on

Bring your dad into the modern ages and introduce him to the benefits of skincare. Try this Gameface moisturiser, from Triumph & Disaster. It’s manly enough that it won’t freak him out! All he’ll want to know is that he’ll still look and smell blokey. However you’ll appreciate knowing that Gameface’s unique formulation is of jojoba extract, horopito oil, ponga fern and Vitamin E, combined with essential oils to deliver a fragrance called ‘smoke and wood’. Triumpanddisaster.com

Double fun

If you want to put a smile on dad’s face this Father’s Day, try this snazzy Hoodwinked jacket from Ground Effect. There’s a whole lot to love about this; it’s made in New Zealand, designed for cyclists (so a long tail to keep the rump warm) and doubles as street/fashion ware. With windfoil softshell and a merino lined hood, it’s the perfect antidote to winter weather. Groundeffect.co.nz

Hot tastes

Give dad a tasty kick start to the day with these Ceres organic cereals. Our faves are the chia, coconut, LSA and brown rice, and the protein oats, chia and almond. Just add water, milk or hot milk for instant winter deliciousness. Ceres.co.nz

#loveit

These are a few of our favourite things...

Rain Play

Dads like to play outside in the rain too (or stand on the sidelines and cheer). Now they can venture out whatever the weather, thanks to this Blunt camouflage umbrella. Designed by a Kiwi who was tired of throwing broken umbrellas in the rubbish, the Blunt umbrella has a manfully sexy, strong design and is built to last. Dads like that. Thevaultnz.com

Undies undies undies

When it comes to underwear, dads rarely treat themselves or know the difference between stylish and comfort. So treat your dad to both this Father’s Day with the awesome Kiwi brand of Thunderpants. Thunderpants.co.nz

BOOK CORNER Make Father’s Day a relaxing one for your dad; treat him to a couple of new reads. We’ve chosen a few of our favourite new releases.

The ultimate dad gift

Get dad out of the shed and into the kitchen this Father’s Day, with the Vitamix S30 Personal Blender. Suited to the active father who works long hours, loves sport, and seeks healthy food options on the go, the Vitamix S30 is the ultimate Father’s Day prezzie. Plus it’s something the whole family can enjoy. www.vitamix.co.nz

Original MasterChef NZ winner Brett McGregor serves up simple and healthy meals which are easy to make and chock-full of flavour – start enjoying cooking nights with your dad. Random House NZ, $45

Broga: Yoga for blokes

We love the fact the motivated team at The Space Raglan have created Broga (Broken Body Yoga) for blokes. These classes revolve around yoga inspired stretching for guys. For those with sport, life and work-related strains and injuries, start the repair with Broga. Shout your dad a few sessions to get him started. Facebook.com/thespaceraglan Freshen up your family favourites and expand your recipe repertoire with nutritious, tasty meals- with that Jamie Oliver personality. Use ingredients your family already love in new, exciting ways with Sweet Potato Fish Cakes, or Chocolate Porridge. Penguin Books, $65

Steven Gerrard is a phenomenon who has played more than 700 games for his beloved Liverpool and is surely one of the greatest sportsmen of his generation. In My Story he speaks fully and frankly about his extraordinary career. Penguin Books $30

FITNESS JOURNAL AUGUST 2016

Don’t just think it – do it The Direct Group Uniforms Hamilton Half Marathon is a frequently chosen goal for many athletes, from the elite distance runner to first time participants, along with families and children.

ow in its 13th year, the Direct Group Uniforms Hamilton Half Marathon offers a variety of events over varying distances, aimed at encouraging community participation. This year features all new courses, with a distance for everyone; 5km, 10km, half marathon and Kids Commando Challenge (obstacle course).

The flatter and faster course for the half marathon takes in a section of the Te Awa river trail and the 10km course now goes through Hamilton’s newer northern suburbs. Those participating in the 5km course can enjoy a flatter, easier course through Braithwaite Park. Buggies, strollers and prams are being welcomed into the 5km event this year. Medals are given to every finisher in all events. Team and corporate challenges are the perfect means of team building. For those wishing for added motivation and incentive on half marathon race day, official pace runners will assist competitors in reaching their goal. Each pace runner will be wearing a special t-shirt with the goal time printed on the back. Pace runners times will be 1hr 50, 2hrs, 2hrs 10 and 2hrs 20. To encourage the next generation of marathon runners, the Kids Commando Challenge starts with a run followed by numerous obstacles, before finishing with a short run. Two obstacle courses cater for five to eight-year-olds and for those 9 to 12 years. This event is achievable for all levels of fitness. Everyone starts with a 1km run - then all ages: walk the plank (walk on board), caterpillar crawl (crawl under tarpaulin), sack hop, commando crawl (crawl through tunnels), flip or tumble (choice of cartwheels, forward or pencil rolls), pole twister (weave around poles), jumping Jacks (hurdles for ages 9 to 12) and tyre dash (run through tyres). Photos by Marathon-Photos.com

Whatever your level or participation, category entries are open now and those who have already entered are invited to participate (free of charge) in HHM training runs at Flagstaff Park (Commodore Ave) every Sunday 8am start for weekly pack training runs leading up to the half, 10km or 5km events.

Free training advice is given and free weekly generic training schedules are provided. If you are just starting or would like to start running, help is available.

For more information visit hamiltonhalfmarathon.org.nz

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Inspiring others NOT ONLY HAS Dave MacCalman completed the New York Marathon, Honolulu, Auckland and Los Angeles Marathons, he is also encouraging and inspiring other people to participate locally, in his role as official ambassador of the Direct Group Uniforms Hamilton Half Marathon. “This fantastic event is run by very good people who actively encourage disabled athletes to be involved. This is my kind of event and I’m very much looking forward to it,” he says. Dave’s first sport was basketball, playing for Wellington in the New Zealand national league before joining the Brisbane Bullets in the Australian NBL. He was on a basketball scholarship in California when he broke his neck diving into a shallow river. Since then he has forged a sporting career as a basketball coach, wheelchair racer and as a four-time Paralympian. Dave captained the 1992 New Zealand Paralympic team to Barcelona and held world records for quadriplegic pentathlon, javelin and shotput. He won gold medals in the pentathlon and javelin at the Sydney 2000 Paralympics. In 2002, Dave became a member of the New Zealand Order of Merit for his services to disability sport (wheelchair basketball). He completed his first New York Marathon with Achilles NZ in 1994, finishing second in the push-rim wheelchair section. He also completed other marathons including Honolulu, Los Angeles, and Auckland. Dave now rides a clip on hand-cycle and recently rode from the French Alps to the French Riviera (600kms). Dave works full-time as a disability sports advisor for the Halberg Disability Sport Foundation and several years ago purchased the world’s first pair of robotic legs, built and invented in New Zealand.

The engine behind the event The Direct Group Uniforms Hamilton Half Marathon (HHM) is something of an iconic event for the Waikato region.

ounding member Lyn Harris is a keen runner who decided Hamilton needed its own marathon event and set about making it happen more than a decade ago. She continues to be heavily involved as event director, and is thrilled to see it grow from strength to strength each year. Fitness Journal has a quick catch up with Lyn: What does your role as event director involve? Being Superwoman! Sponsorship, marketing and promotion, volunteer management, registration and queries, contractors. Preparation is key and attention to detail. While I am the event director, the event is run by a charitable trust; Fitness Action Charitable Trust. Trustees include myself, Sue Walter, Martin Poppelwell, Tim Saunders and John Harris (all former runners) who together bring many years of running experience and organisational abilities to the event. How did you become involved? I am the founder of the Hamilton Half Marathon. I am a former marathon and half marathon runner and at the time most cities except Hamilton, held a half marathon event, so I decided to do something about that. I have organised the event since it was founded in 2004. I have run for 37 years and while I don’t compete any more, I continue to run most days for health and fitness. What keeps you passionate about the HHM? My love of running and the organising challenges

it presents each year. I always enjoyed participating in events organised by others and this is my way of giving back to the sport. List five most important things about HHM you would like people to know? 1.. We have a distance for everyone - Half Marathon Run/Walk, 10km Run/Walk, 5km Fun Run/ Walk and Kids Commando Challenge (an obstacle course). 2. We recognise age groups in the merit awards. 3. Every entrant receives a goodies bag and every finisher receives a medal. 4. We make a donation to the Child Cancer Foundation. 5. We support local entities, Horsham Downs School and St Mary Scouts who assist with marshalling. What is new this year? All events have new courses. The 5km Fun Run/ Walk has been opened up this year to include baby buggies, strollers and prams. Achilles athletes will be running, wheeling, hopping, pushing or walking in the half, 10 or 5km events.

Proud sponsors of the Hamilton Half Marathon

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“We deliver the day we say or you don’t pay” 115 Ellis Street Hamilton 847 6664 Uniforms

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FITNESS JOURNAL AUGUST 2016

WIN WIN WIN

Website open now for 2016 entries in Hamilton’s running festival –

Treat yourself with the ultimate Mazda Waikato prize pack. As an event sponsor of the Direct Group Uniforms Hamilton Half Marathon, Mazda is showing its support for those training for upcoming events and keeping active.

R3 Massage Therapy is dedicated to body massage, so your body can keep up with the awesome lifestyle your heart chooses to lead. Whether recovery, rehabilitation or relaxation, R3 massage has expert, dedicated and experienced hands to help you keep moving. R3 massage is a High Performance Sport New Zealand approved massage therapy contractor. Emily Discombe is a qualified personal trainer and former NZ rower, who strives to help her

http://www.hamiltonhalfmarathon.org.

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Prouldly sponsored by Trek n Travel Contact: Colin Hancock

To enter, email your name and contact details to win@fitnessjournal.co.nz with Mazda lifestyle in the subject line, or enter at fitnessjournal.co.nz Entries close on August 31 2016. Entrants must be able to attend personal training and massage sessions in Hamilton.

Enter online now

Starting Times 8:30am Wheelchairs Half Marathon 9:00am Half Marathon Run / Walk 10:00am 10km Run / Walk 10:30am 5km Fun Run/Walk 11:30am Kids Commando Challenge

clients create a good routine with both exercise and eating, to create a healthier lifestyle that can be maintained. The energetic personal trainer is based at Flex Fitness Te Rapa and is passionate about helping people get fit and active and achieve their fitness or fat loss goals.

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Enter to win two one hour personal training sessions with Emily Discombe at FastFit and two one hour massages with R3 Massage.

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a distance for everyone, 5km, 10km, Half Marathon and Kids Commando Challenge.

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PROUDLY SUPPORTING THE

HAMILTON HALF MARATHON 44 Horsham Downs Road, Rototuna, Hamilton | Mon - Sun: 7.00am - 10.00pm | Tel: (07) 853 0260

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Part of the family for over 45 years

SUNDAY 2ND OCTOBER 2016 HAMILTON’S RUNNING FESTIVAL - A DISTANCE FOR EVERYONE Event includes:

All events start and finish at Flagstaff Park, Hamilton.

WHEELCHAIR FRIENDLY COURSES OPEN TO ATHLETES OF ALL AGES AND ABILITIES ALL NEW COURSES BUGGIES, STROLLERS & PRAMS ALLOWED IN 5KM EVENT EVERY FINISHER RECEIVES A MEDAL

For further information or to enter online: Visit: www.hamiltonhalfmarathon.org.nz Email: admin@hamiltonhalfmarathon.org.nz Phone: 0800 426 425 Please call or email for a postal entry form.

DON’T JUST THINK IT - DO IT!

HALF MARATHON RUN & WALK 10km RUN & WALK 5km FUN RUN & WALK KIDS COMMANDO CHALLENGE

Fairview Mazda, proud to be the official vehicle supplier and sponsor of the Corporate Team Challange

$8,000 in RACE PRIZE MONEY $15,000 in SPOT PRIZES

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FITNESS JOURNAL AUGUST 2016

Five top nutrition tips for distance running Training for the Hamilton Half Marathon and Auckland Marathon has begun. Experienced runner and sports dietician, Kim Abbott shares some advice for nutrition preparation for events such as these. 1. Fuel your training. Your daily diet needs to be high carbohydrate, moderate protein and low fat. Carbohydrate is your most important fuel source, so eat a variety of good quality carbohydrate foods (e.g. bread, cereals, pasta, rice and fruit) throughout the day. 2. Get your hydration right. Keep well-hydrated by drinking a large glass of water with all meals and sip on water during the day. Water is enough for training sessions under 60 minutes. However, on race day and training runs more than an hour, you need to replace carbohydrate and electrolytes as well. 3. Use liquid forms of carbohydrate. It is hard to consume solid food while running. Sports drinks and/or energy gels are an easier option. They are also convenient when it is not timely to eat and digest a solid meal, e.g. before an early morning training run.

4. Optimise recovery. In addition to fluid, consume a high carbohydrate, protein-containing snack, within 30-60 minutes after your training run. Good choices include a fruit smoothie, flavoured milk, baked beans on toast, or a bowl of cereal with milk. 5. Prevent mistakes on race day. – Practise your nutrition strategies in training. – Never try anything new on race day. – Trial your pre-race meal before a long training run. – Know what products will be provided at aid stations and trial them on training runs. Your best option on race day might be to carry your own carbohydrate and fluid sources. Nutritional needs vary. They depend on race distance, the type and intensity of training. Individualised advice and nutrition plans specific to you and your sport/event, can be a crucial part of a successful outcome.

BY KIM ABBOTT, SPORTS DIETITIAN Kim Abbott (BSc, PG Dip Diet, AccSD) is an accredited sports dietitian with Sports Dietitians Australia. Kim works as a sports nutrition consultant at Nutrition Care Ltd (nutritioncare.co.nz) and also works as a sports dietitian with the Waikato Rugby Union (WRU) and is a lecturer at Waikato Institute of Technology (Wintec) in the Centre for Sports Science and Human Performance. In addition, Kim is a guest lecturer for University of Otago Dietetic Programme for postgraduate students. She has worked in the fitness industry for the past 20 years. Kim participates in a number of sports including long distance running. Most recently she completed the Hamilton, Huntly and Auckland half marathons.

Sponsor of the Direct Group Uniforms Hamilton Half Marathon 2016

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How to improve your run PART III In part three of our series focusing on tips for runners, we take a look at the brain power behind running and the importance of practicing correct technique.

he Olympic Games are a display of talent, determination and a lifetime of practise. We have all heard how “practise makes perfect” either from a coach, tutor or parent. Research has backed this up again and again; how we can take difficult tricks or movements and make it second nature by deliberate practicse. But how does this happen? And what does it mean for you? Our brain soaks up new ideas, images, body movements and activities, constantly at work, consciously and subconsciously. Although it takes a little longer the older we get to turn a new skill consciously into second nature, we are changing how our brains are wired and what new pathways it creates. Long-term studies have discussed how malleable and evolving our brains are, known as neuroplasticity. This effectively means that in order to perform any given task, such as riding a bike, we activate various cortexes of our brain, which co-ordinate the complex sequence of actions involving our motor function, visual and audio processing, balance nerve skills and more. At first, we put one foot on the pedal, push off and start pedaling, which might feel stiff and awkward. We sway and turn in every direction while trying to go forward, mostly likely we fall over. But as we practise, we get balance and our pedals find a rhythm; it gets smoother and feels more natural and comfortable. Our persistent practise is actually training the brain to optimise this set of co-ordinated movements, through a process called myelination. Meaning the body send signals to the brain’s neurons (cellular makeup of the brain) which pass the signal (nerve impulse) to the next neuron in the chain, until it reaches the right cortex and the signal gets processed.

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

The brain then sends the processed signal back and an action or reaction occurs. These impulses happen at unimaginably fast speeds, which is why you can roll out of the way before the tree comes crashing down on you from behind. Science has found that the speed and strength of the signal impulses are determined by the thickness of the sheath of myelin that covers the neuron. You can even increase the speed by causing the impulse to jump across the myelin sheath to the next open spot on the axon, instead of going along the whole neuron, this is myelination. The faster these signals travel the easier it is for us to do our task more naturally and more precisely. Now we know that we need to layer-up our myelin, how do we do that? Well, myelin is produced naturally, especially as information-soaking children, generated with the brain learning

Where the shoe picks you.

new information along a pathway. The older we get, yes the slower it builds up and the more effort is required. That’s where precise practise comes in. When we consistently practice our skill, we trigger a pattern of neural impulses that generate myelin. However, this must be done as precisely as well as frequently, hence “practise makes perfect”. When we are adjusting a client’s running technique, we are adjusting current movement patterns in order to reduce force on overloaded muscles, engage bigger muscles, stabilise joints, align limbs, improve speed and reduce energy wastage. We tap in to the brain’s neuroplasticity and using precise movement forms, drills, cues as well as visual and verbal feedback, we are layering-up our myelin to retrain the brain’s neuron pathways for running technique. Taking it from consciousness to second-nature. Leaving the client pain

free, with reduced injury risk, and a faster and better runner. Therefore, improving your performance means practising things correctly, is just as important as practising frequently, to become a master of your chosen activity. ¡

The Advance Running School offers one-onone coaching sessions over 12 weeks, focused on retraining the brain’s neural pathways to change poor gait movement patterns via verbal and visual coaching. Kate uses muscle conditioning drills and corrective technique coaching cues to alter the brain’s default. Thereby, encouraging key muscles and the core to activate, condition and implement better muscle movement patterns. Therefore, encouraging stability, correct muscle engagement and reduced overload or poor excessive motions. For more information, visit advancewellness.co.nz

Shoe Clinic is about making sure that you get the correct shoes to suit your running or walking style so you can enjoy your physical activity and remain injury free. We make your shoe purchasing totally risk free by offering you a 30 day money back guarantee when you purchase shoes prescribed by your Shoe Clinic technician. If you are not satisfied, bring them back for a replacement or your money back! Visit your local Shoe Clinic Store at 437 Victoria Street Hamilton, Phone 07 839 7100 Drymax socks are about caring for your feet – the perfect socks for all feet due to their excellent padding and moisture wicking benefits. Purchase your Drymax socks from any Shoe Clinic store and get their 30 day money back guarantee.

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Taking a step backwards to run forward fast? It is fair to say that the ability to run a short distance fast (sprint) is a desirable quality of many athletes, regardless of their chosen sporting pursuit or age. In fact in many sports the ability to move quickly is an important attribute that can lead to a successful outcome.

he purest form of running speed is typified in a track and field 100 metre sprint race. The rules of such an event require the athlete to start the race using a crouch start from starting blocks. In contrast when considering most field and court based sports, the initiation of sprint running occurs from an upright position. An aspect an athlete needs to consider is what is the best way to initiate the sprint movement when in a partially stationary upright position? Research has reported that 90 percent of individuals will instinctively take a step backwards to initiate forward movement in the intended direction. This step backwards is referred to as a false step. Over the past decade I have heard many elite and amateur coaches deter their athletes from using the step backwards false step strategy when initiating a sprint, which I feel is somewhat misguided and not necessarily always in the best interest of the athlete. This conjecture has led to the false step being a movement of interest within the Biomechanics research group at Wintec’s Centre for Sport Science and Human Per-

FITNESS JOURNAL AUGUST 2016

formance over the last few years. While the false step may seem counterproductive, there is a variety of advantages and disadvantages to take into consideration to decide if this start strategy is best for you or your athlete. My researchers and I have discovered that from an athletic stance start position (feet hip width apart with one foot in front of the other), compared with a forward only start when athletes used a false step, the movement took notably longer to leave the start position and proceed into the subsequent step, which then resulted in a slower running speed in the first half metre of a 10 metre sprint. These outcomes were detrimental and expected. There is no doubt that lifting a leg to place it behind you to then move it forward to proceed forward will take longer than just moving the leg forward to proceed forward. However there is one important aspect that must be taken into consideration and that is the generation of elastic potential energy that is then released when a muscle is pre-stretched effectively. Stepping backwards can elicit a substantial

elastic response. In fact the faster this prestretch occurs the greater the contribution to overall power output and speed of movement. So the quicker the leg is lifted placed on the ground behind the athlete and lifted again to drive the leg forward a high power output can be expected.

“While the false step may seem counterproductive, there is a variety of advantages and disadvantages to take into consideration to decide if this start strategy is best for you or your athlete.” We have discovered that when the false step happens a high force impulse (power output) is generated which directly transfers to faster movements in subsequent steps once the athlete leaves their start position. This has been highlighted through faster sprint performances by 3-6 percent for distances to 2.5 metres, 5 metres and 10 metres. I would like to acknowledge that through our research, individual responses were evident and athletes who did not necessarily have a positive sprint outcome from using a false step, moved their leg slower and placed their foot on the ground notably further in the negative (backwards) direction, than those athletes who had positive enhancements in speed. So what does this mean practically for an athlete on the sports field or court? Always at the forefront of the decision to utilise a false step or not should be the sporting scenario/context objectives and constraints. Based on the aforementioned advantage and disadvantage information, if a reasonable amount of unopposed time

is available to move fast forward, then a false step would be beneficial. However if constraints (e.g. opponents, implements, insufficient time) are present, the use of a forward only start movement would be ideal at least for the first step or two in the intended direction. No matter what, an athlete should start in an athletic stance. If a false step is to be utilised consider the following: – Move the false step leg backwards as fast as possible – Minimise the time the false step foot is in contact with the ground – Avoid stepping backwards too far as this will lead to too much hip and trunk rotation which is not ideal for moving in the intended forwards direction. – Drive the false step leg forward as fast as possible into the next ground contact. ¡

BY DR PETER MAULDER (PH.D, SPORTS BIOMECHANICS)

Dr. Peter Maulder is a Principal Academic Staff Member and Research Leader for Wintec’s Centre for Sport Science and Human Performance. Peter has completed a Ph.D focusing on Sports Biomechanics of which he has published a number of internationally accepted research articles. He has also provided technical movement analyses support and advice for many elite athletes over his 15 year career.

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Running towards mental and physical wellbeing If someone had told Jenni Chambers that she would take up running later in life, she probably would have fallen about laughing.

ut running was just one of life’s surprises, which also included becoming a mother to four beautiful children and raising them alone on Waiheke Island near Auckland. A series of major life changes about 10 years ago, including moving to a remote area, a relationship breakdown and then taking sole charge of her brood of four small children, initially led Jenni to become isolated, exhausted and desperate. “I was at home with three toddlers and scared to take them anywhere. I was not coping very well with myself, let alone the kids. It was terrifying. I looked at myself, wondered what was going on and tried to fix the problem. But I couldn’t. I came to the conclusion I was depressed.” Medication helped for a little while, but a side effect of weight gain caused its own problem for Jenni. “Being fat me made more depressed than ever, and then I became depressed because I was depressed.”

Stepping outside to break the cycle

Determined to lift her mood, Jenni started using natural remedies, then joined a gym. “I wanted to feel better about myself. I didn’t see too much difference physically, but I noticed the exercise helped keep the black dog at bay.” One of the Mental Health Foundation’s Five Ways to Wellbeing is Be Active. Exercising has been proven to help make you feel good, both physically and mentally. As she got fitter, Jenni found herself wanting to run, and spent a lot of time on the treadmill. When her gym membership expired, she was drawn to a “Wild Woman” fitness group, which trained by running through bush trails. “I found myself doing things I’d never done, and getting better and better.”

A breath of fresh air

Over time she felt the urge to run solo

and, after training with her group, would hit her local bush trails alone. “I enjoyed the exercise more in the environment, rather than running around the streets or being in the gym,” she says. Listening to the sound of her footsteps and breathing, undistracted by music from headphones, and truly being in the moment, weaved a healing magic for Jenni. “There’s such a clarity to being out there in the bush, you couldn’t get purer air to breathe and mentally, well, you don’t have to worry about anything.” Feeling great by exercising in nature inspired Jenni to enter a marathon. “I thought, if I’m going to do it, I’m going to run a full marathon – 42 km.” Being active in nature is now an important tool Jenni can use to manage her depression, along with counselling, natural therapies and a good support network of family and friends. “I found that exercise was the key and running in the bush will be forever my go-to. I’ll always be drawn to it.” ¡

Mental Health Awareness Week (MHAW) will be celebrated throughout Aotearoa on 10-16 October. The theme is Naturally Happy: connect with nature for good mental health and wellbeing.www.mhaw.nz

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Endurance sports are usually those where your body is required to repeat the same action over and over and over again. It’s important for you to maximise efficiency, minimise the chance of injury, and train your mind to dig deep and keep going when part of you says ‘enough’.

YOGA FOR ATHLETES

Yoga can be a hugely beneficial component of endurance sports training. Repetitive motions such as running, cycling, paddling or swimming, performed for hours at a time, can lead to imbalances in the body, especially if technique or alignment is not perfect. You may get away with it for a while, but eventually imbalances can pass a tipping point and lead to injury. Adding yoga to your training regime can help address imbalances, bringing a better balance to your strength and range of motion (flexibility), and helping you achieve healthy alignment. As I’ve discussed in recent columns (see May issue of Fitness Journal), your breath is a critical component of your performance. Maintaining an awareness of your breath helps you keep focused and find efficient form in your endurance events. This assists in warding off mental distractions and finding your state of ‘flow’ – especially good for long events. The breathing exercises involved in yoga (see June issue) can help develop this focus, as well as enhancing your performance. Physically, the poses in yoga help build strength, endurance and flexibility, and improve your balance, body awareness and core strength. Better mind/body connection means you will be more aware of and receptive to feedback from your body during both training and racing. You may already have a demanding training schedule and don’t see where you’ll find time to add another component. The beauty of yoga is that you don’t need to make time for a 60 or 90 minute class at a studio. A more practical approach is to sprinkle some yoga throughout your week. ‘A little often’ is more helpful than a ‘yoga binge’ once a week. The following yoga

FITNESS JOURNAL AUGUST 2016

Yoga for endurance athletes

YOGA SEQUENCE FOR ENDURANCE ATHLETES sequence includes six poses along with breathing exercises, which can be done in about 15-20 minutes. You can use these to stretch out after a workout, or as a standalone yoga session at any time. This sequence targets key areas that many endurance athletes need to focus on to promote balance in the body, such as tight hamstrings, hip flexors and glutes. It gives you some challenge for balance and core strength, body awareness and mental focus. Recovery is a key part of your training too, so don’t skip the most important pose – corpse pose (the final, relaxation pose).

1. Downward facing dog Wonderful stretch for the whole back line of the body. Stretches the hamstrings and lower legs, decompresses the spine and opens the shoulders. Engage your quad muscles, press firmly into your hands and feet and keep your tailbone reaching upwards. Breathe deeply into the whole of your ribcage.

2. Crescent lunge Great pose to stretch tight hip flexors. From downward dog step one foot forwards. Press firmly and evenly through both feet. Tilt your tailbone downwards and creating a sense of lengthening up through the hip flexors and the front of your lower spine. 3. Warrior three From crescent lunge, transfer your weight onto your front leg. Don’t lock out the knee of your standing leg, keep a little softness in the knee and ankle. Your pelvis should be level, and your chest and face looking straight towards the floor. Reach out through your fingertips and press away through your back heel with toes pointing down. An excellent pose for balance, leg and core strength, and mental focus.

4. Side plank Have your hand directly under your shoulder and focus on aligning your body as you would in Mountain Pose (standing tall, not bending sideways, forward or back). Keep your face and breath soft. A good pose for full body strength, balance, core strength, endurance and focus. 5. Easy cross-legged pose. Similar to sitting cross-legged, but you aim to place your shins parallel to each other. Flex your ankles to activate a stretch into your hips. Sit your hips back and lean into the stretch with a long spine. A great stretch for your glutes. Change sides by switching the opposite shin to the front position.

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

6. Breathing exercise Sit up tall in any comfortable position (use a chair if you prefer). Focus on creating a long, full, even breath. Observe your belly moving in and out with your breath – engaging in full diaphragmatic breathing. Slowly count the beats of your breath in, and your breath out. Make your exhalation one or two counts longer than your inhalation. Continue for three minutes. *For more detailed breathing exercises, refer back to my June column here: www. fitnessjournal.co.nz/training-your-breath/ 7. Corpse pose (Relaxation) Lie on your back, arms and legs relaxed. Close your eyes. Let your breath fall into a soft natural rhythm (don’t try to control it). Simply stay here being aware of your body lying softly. Look for areas of tension you can soften further. The challenge of this pose is to not let your mind wander off into thoughts – the most helpful way to do this is to continue observing yourself breathing, and softening your body on the mat. Remain for five minutes. www.fitnessjournal.co.nz

Pathway to podium This month Fitness Journal profiles its second Waikato Pathway to Podium athlete; triathlete Fynn Thompson.

he nationwide Pathway to Podium programme includes 45 Waikato pre-high performance athletes selected by their National Sport Organisation (NSO) and aims to recognise and help prepare them for life as high performance athletes. Waikato Pathway to Podium is led by Sport Waikato, and is part of the national Pathway to Podium programme that has been established by High Performance Sport New Zealand and Sport New Zealand. Name: Fynn Thompson Age: 20 Sport: Triathlon School and career path: Wakatipu High school in Queenstown finishing in 2013. I am currently coaching swimming part-time and my future career path is to follow my dreams in triathlon and then there are a number of things I would like to pursue in the future. Current NZ ranking: National U23 Champion, 3rd Elite Male List of achievements: 2016 National U23 Champion, 2016 3rd Elite Male National Champs, 3rd NZ Junior Champs 2015, 5th Osaka ITU Continental Cup 2016, Short term goals: Top 15s at ITU World Cups in Tongyeong, Korea and Miyazaki, Japan. Long term goals: U23 World Champion 2017, 2018 Commonwealth Games, 2020 Olympic Games What is required to reach them? Keep progressing in each discipline, gain more race experience and keep enjoying what I am doing. How you first got involved in your sport? I did my first triathlon in Queenstown in 2006 when I was still at primary school, then did one or two a year, along with playing a variety of sports before taking triathlon more seriously in 2010 and it has just evolved from there. What other sports are you or have been involved in? Rugby, Futsall, cross country and downhill mountain biking, snow boarding. What is the highlight of your time in the sport? There have been a number of highlights so far. I have met some awesome people and seen some amazing places but my highlight would have to be racing my first Junior Worlds in Edmonton, Canada, in 2014. Even though my race didn’t go to plan it was my first time racing on the world stage for New Zealand, and I loved every minute of it. What is your greatest challenge? The greatest challenge is race day. There is so much training and work done behind the scenes and it all comes down to a 60min or 2hour race. There are so many scenarios that can unfold during the race and the challenge is knowing how to adapt and execute on the day.

What is the greatest misconception about your sport? Training doesn’t always need to be hard and listening to your body is key. It is easy to train hard, but it is hard to train easy. What does your training involve? 20 to 25 hours a week, nine hours of swimming, nine hours of riding, five hours of running and two gym sessions. Mix of quality, long and easy sessions. What motivates you? Seeing progression and the challenge of balancing three sports. What does it mean to be part of the Pathway to Podium programme? It’s huge to be involved in such a great programme. It is really cool to work with and learn from athletes from a range of sports, and also utilise HPSNZ support to help bridge the gap to carding. Who are your sponsors/the team around you? I have an amazing team. My coach is Tim Brazier, who I haven’t been with long but it has been going very well and I really enjoying working with him. I am lucky to have great training partners in the NZ High Performance squad and also a number of other athletes also based in Cambridge, support from Triathlon NZ and also HPSNZ / Sport NZ / Sport Waikato through the Pathway to Podium programme. Last word: I am not doing this sport just to take part, I am doing it because I am striving to be the best and will do everything I can to try and achieve that.

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FITNESS JOURNAL AUGUST 2016

The human powerhouse Meet Rory Lynch - the first of our ‘guest writers’ in an ongoing Fitness Journal series. Rory’s passion for the sport of power lifting, and for the Olympic Games, makes for compelling reading.

tudying Engineering at the University of Auckland, the Hamilton athlete is also a raw powerlifter, president of the University Powerlifting Club and a self confessed ‘complete geek’ who likes hip-hop and Microsoft Excel. Below we find out a little more about the human powerhouse, so dubbed for his relentless thirst for improvement and his ability to life massive weights. Age: 22 Career path? I’m just finishing my degree in Biomedical Engineering at the University of Auckland. I’m interested in sports science, and am currently working at a sports technology start-up, combining my engineering background with my interest in sports science.

How and why you got involved with power lifting? I started casually going to the gym (without really knowing what I was doing) to help get better at martial arts. After a couple of years, I met a group of people (who are now some of my close friends) who encouraged me to compete. I was bitten by the iron bug as soon as I set foot on the platform. What are the most common misconceptions about the sport? A lot of people get us mixed up with weightlifting. There are certainly superficial similarities, but the disciplines are totally different. Powerlifting consists of

the squat, bench press, and deadlift. What do you enjoy most about it? Most of me wants to say the people; I’ve met most of my closest friends through powerlifting, and the camaraderie is amazing. There's still a small corner of me reminding me what it feels like to be on the platform though, so I'm going to say that too. What is the greatest challenge of the sport for you personally? Physically, I struggle to improve my squat. In terms of mindset, the greatest challenge is definitely modulating mental intensity. We track every possible variable, but it can still be hard to relax when it’s time to relax, and as a result it can be hard to maintain focus when it’s time to focus. I’m getting better at it. Achievements within the sport? I’m still new to powerlifting and haven’t achieved much yet. The thing I’m most proud of is

Photos by Michael Chen Photography my second place finish at the recent Auckland Powerlifting Championships. I felt like I was a bit of an underdog going into it, so walking away with a silver medal and a regional record for bench press felt like it validated all the hard work. Future goals? I want to go to the Classic IPF World Championships next year and am aiming for a top half of field finish, and beyond that it’s hard to know. Powerlifting is growing so rapidly that it’s hard to tell what the sport might look like even five years from now. I enjoy programming and coaching, and I’d love to be able to have some kind of future there. What needs to happen to achieve your goals? To get to IPF worlds I need to put together the best performance I’m capable of at the upcoming New Zealand national championships, even getting selected for the team is going to be a big deal for me. List five things you wish ‘non power lifters’ knewor recognised about the sport? • The stereotypical powerlifter is an overweight, bearded and possibly steroid using man. The truth is that most powerlifters are just regular looking people, are drug-tested, and nearly half are women.

• It takes a lot more than raw strength to win a powerlifting meet (though that certainly helps). You need the mindset, you need the right training, the practice, the handler (on-the-day coach), you need to keep yourself going through a 4+ hour meet... There’s strategy and there’s psychology. Just being strong only gets you half-way there. • You need a team. Even though there’s only one person on the platform, there’s plenty that goes on behind the scenes, from planning months in advance right down to the final pep talks before you step onto the platform. • Powerlifters are so friendly. I’ve seen direct competitors helping each other with equipment just minutes before going head to head on the platform, and as soon as the meet is over everyone heads off to eat together. Also, the biggest, scariest looking people are usually the nicest. • No-one cares what you lift when you’re a novice, people remember their own first meet and respect you for showing up. If you’re thinking about getting into powerlifting, no matter how old/young/tall/short you are, I couldn’t encourage you enough.

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FASTER, HIGHER, STRONGER By RORY LYNCH

What are the Olympics? What does it mean to be an Olympian? How do you become an Olympian, and who decides which sports get to compete for a spot in history? The Olympics

The Olympics was one of the Panhellenic sporting events of Ancient Greece. Every four years, a holy truce was called, and athletes and spectators from all over Greece would travel to Olympia to participate. The Games were a huge event, much like today. They were political, religious, cultural… if you were an athlete, they were the pinnacle. If you were a social climber, anyone who was anyone would be at the games. If you were an artist, you would visit the games to show off the quality of your work. It’s commonly believed that only men could compete in the original Olympics and that it was a hugely misogynistic event, but women could actually compete as charioteers. Other sports included various running races (including one version where the runners would compete in armour), discus, long/broad jump, wrestling, boxing and many others (oddly, if you died during a boxing match, you were declared the winner.) The modern Olympics began in 1896, and have grown and grown in the years since. Like the Ancient Games, the modern Olympics are a huge event – being selected as host is a huge honour, and countries compete for years to be selected. As a spectator, the Olympics is the greatest show on Earth (sorry Dawkins.) More than 10,000 athletes competed at the London Olympics in 2012: 10,000 of the most highly trained athletes in the world, competing for the glory of their countries, glory for themselves, and to be remembered into the future. It doesn’t matter what sports you’re interested in, if you have even a shred of competitive spirit, seeing the eight fastest men in the world racing, or the top pole vaulters battling to add just a single centimetre to one another’s best jump is going to excite you. What does it mean to be an Olympian? I don’t know that I can tell you that, but I know that for most, it is their entire life coming together at one moment.

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The Olympics is simultaneously the culmination of hundreds of thousands of hours of practice, decades of sports science research, and 3000-year-old traditions (the Olympic Flame is still lit from the sun in Olympia by a priestess, then carried by foot across several countries before reaching the Olympic Stadium.) Excuse me for getting soppy, but I truly believe that the Olympic Games are one of the wonders of humanity. The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.

least) receive nothing from their governments, not for training, not for competitions, nothing. It’s hard to promote yourself in your community when you first need to explain what it is that your sport is. The first question I get asked when I tell someone I compete in powerlifting is usually: “Oh, you put it over your head, like at the Olympics?” Everyone knows what weightlifting is, even if they can’t name it, but the average person has never even heard of powerlifting. It would be a long road to being a “household name” sport, and simply being an Olympic sport would not be the be all and end all of it, but it would certainly help.

“It means you go the highest, move the fastest, you are the strongest. It makes you one of the smartest, best-prepared, and most dedicated athletes on the planet.”

The Olympic Creed

So I guess that brings us to the Olympic Motto. Citius, Altius, Fortius; Higher, Faster, Stronger. What does it mean to be an Olympian? It means you go the highest, move the fastest, you are the strongest. It makes you one of the smartest, best-prepared, and most dedicated athletes on the planet. If you’re still not excited for the Olympics, you probably aren’t a competitive athlete.

Powerlifting and the Olympics

Powerlifting is not an Olympic sport, however is included as a Paralympic sport. We are also in the odd position where the Commonwealth Powerlifting Championships is overseen by the Commonwealth Games, but is not actually included in the games. Recently, AIMS (an organisation affiliated with the IPF) signed a memorandum of understanding with the International Olympic Committee, allowing all affiliates to be included in the Olympic Movement Directory. This is not, as many people have claimed, the same as IOC recognition, however it is an important step towards becoming an Olympic Sport. Becoming an Olympic Sport would be the best thing for the growth of powerlifting. Powerlifters (in most countries, at

When there is a chance of a medal at the Olympics, there is much more on the line than for a “hobby sport” (I hate that term) like powerlifting. In some countries, there are financial rewards for medalling ($800,000 for a gold in Singapore) however the real financial incentives come from corporate sponsorships. It’s not all about the money though. I think that the growth of powerlifting does nothing but good. When you put athletes on TV in front on young children, it influences them; why do you think New Zealand persists as a rugby power house? It’s because (among a number of other things) little kids watch the Mighty All Blacks play on TV when they’re young, and grow up wanting to be Dan Carter, or Jonah Lomu.

Why should we be recognised?

The process to being included as an Olympic Sport is not exactly straightforward. There are a number of criteria which should be met – added value; youth appeal; attractiveness for TV, media and the general public; gender equality; minimum impact on the number of events and/or quotas, infrastructure and operational costs and complexity. Starting with the last criterion; minimal impact on the number of events/quotas,

infrastructure, operational costs and complexity. Powerlifting is one of the simplest sports in existence, behind perhaps running events. Derived directly from the old caveman sport of “who can lift the largest rock”, operational complexity should not be an issue. Given the existing infrastructure for weightlifting, the marginal cost of adding powerlifting is minimal. The same event hall can be used, most of the equipment is the same. Additional costs (personnel aside) would be getting some powerbars, metal plates, and suitable racks. Although adding powerlifting would add a large number of events (each weight class would be considered a separate event), the weightlifting hall usually goes unused after the weightlifting is finished, and so wouldn’t slow down the overall operation of the Games (it wouldn’t lengthen the critical path). At the last IPF Classic World Championships, 689 lifters competed, of whom 291 (42%) were women and 398 (58%) were men. While not perfect, that’s damn good. When you consider that some of the other sports under consideration are men-only, that’s a strong plus for powerlifting. While not the most attractive sport in the world, powerlifting is popular. The IPF has 280,000 Facebook likes. The IWF, by comparison, has just 78,000. There were 250,000 live views of the 2016 IPF Classic Worlds, and if you factor in viewing parties that means something like half a million people endured the average streaming quality on Goodlift to watch powerlifting. That’s popular – that has to be good for TV and media. Remember, the Olympic motto is “Higher, Faster, Stronger.” Stronger. Criteria aside, if we go back to what the Olympics is all about, it’s about going higher, going fast, and being stronger. What exemplifies strength better than powerlifting?

Wrapping up

Despite not even being formally IOC recognised, powerlifting is the perfect fit for the Olympics. I am holding my breath for Tokyo to elect to have powerlifting as a sport in 2020; Japan has always had a strong presence in powerlifting, so the time seems right. There’s not a lot we can do, but sit back and wait now.

Read more from Rory Lynch at www.twowhitelights.com

FITNESS JOURNAL AUGUST 2016

Pushing alternatives to the bench press

Pushup – variations

Varying your pushups and even advancing to a one arm pushup is a great way to mix up your upper body workouts.

The bench press is a principal exercise seen in most gyms, and strength and conditioning programmes the world over. It has been around for many years and is a movement that allows very heavy weights to be pushed in a way that can recruit a high percentage of muscle fibres in the chest and shoulder muscles.

houlder pain can sometimes result from bench pressing with incorrect technique. I will outline one simple tip to help you avoid pain and injury in your bench press and share alternatives for whole body exercises that will not only strengthen your chest and arms, but your core and legs as well. The shoulder joint is a ball and socket joint and is more unstable and shallow than the hip joint – the other ball

and socket joint in the body. The shoulder joint is stabilised by the glenoid labrum and capsule, in addition to ligaments and the rotator cuff musculature. Quite often the joint capsule is compromised during the bench press when the weight of the bar is momentarily taken by the joint as the bar is resting on the chest, which can contribute to anterior shoulder pain and laxity in the joint capsule. It is during this moment that activation of the

chest and arm muscles to fully support the weight of the barbell is required to avoid placing unnecessary strain on the anterior shoulder joint. Ensure to control the motion of the bar downward, avoid bouncing off the chest, using momentum, or resting the bar on the chest at the bottom of the movement. Try these three functional exercises to add variety to your pushing exercises in the gym.

Diamond pushup Place your hands in a diamond shape and keep the elbows tucked in to focus on your triceps.

Standing cable press

Facing away from the cable machine, hold the handle with a straight wrist, angle your body forward and place the opposing leg to the arm you will be working in front of you, the other foot should have the heel up. Keep your shoulders down and trunk still with the core on and elbow tucked in. Keep the hips and trunk facing forward and drive the arm forward, straightening the elbow in front of the chest. Perform at a moderate weight to begin with and then progress to a heavier weight. Perform 3x sets of 8-12 repetitions.

Decline pushups Placing your feet on a box or bench with more emphasis on the shoulders.

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Landmine shoulder press

Lift the barbell up safely using a deadlift or squatting motion, then face the landmine (you can also place the barbell into the corner of the room or something it can pivot from) and grip the barbell so that there is a 90° angle between the barbell and your forearm. Stand with your knees and hips slightly bent in a mini-squat position, angle the body slightly forward and continue to ensure there is a 90° angle at the forearm and barbell junction. Press the bar up and out away from your body, as you lower the barbell keep the elbow tucked in, avoid moving the trunk and keep the lower body stable.

Pushups with one leg elevated Engage the core and squeeze your glute of the leg that is lifted.

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The Adastra Foundation Supporting the next generation of champions The story of a ‘champion’ is usually told through catchy headlines in a newspaper, a beautiful photo on Instagram or a 60 second video clip on Vimeo.

ow, more than ever before these images are seen as moments frozen in time. But these moments are not simply moments… they always have a long, tough backstory of years and years of slog, training, competing, refining, rehearsing, keeping the dream alive with blood, sweat, tears and perseverance. We all know that nobody becomes a ‘champion’ on their own. The long, hard pathway to success is often dependent on key people and opportunities at various points in the development of the ‘champions’ career. The impact of parents, siblings, extended family, peers, coaches, teachers, sporting organisations, sponsors and funding partners is significant and this complex interpersonal network of supporters all contribute to the overall success of the champion. The Adastra Foundation is an organisation which has been supporting ‘champions’ since 2007. It was originally named from the Latin phrase ‘ad astra per aspera’ meaning ‘to the stars through difficulties’ and commonly translated as ‘a rough road leads to the stars’. The Adastra Foundation provides scholarships for emerging or pre-elite athletes and musicians in the Waikato/BOP area. Last year The Adastra Foundation awarded 69 scholarships to athletes and musicians, between the ages of 16 and 23 years who are ‘on the rough road’, chasing their dream to be champions. The pre-elite stage is the difficult stage when young people are striving to raise their profile, achieving results to become identified and included into high performance or elite sport or music programmes. But achieving consistent results takes time and life as an emerging or pre-elite talent is challenging on many levels. Typically juggling a number of different responsibilities this pre-elite stage is sadly when we see many extremely talented young people drop out through a lack of support. Many of the Adastra recipients are still at school or studying towards a tertiary qualification while training and competing in their chosen discipline. Balancing academic requirements with the demands and pressures of national and international competition is the ‘lived’ reality of these talented young people. Many are transitioning, from living at home and being funded by parents, to living in a residence or shared accommodation and having to cover expenses like rent, electricity and food for the first time. There are many new challenges, the expense of eating well and managing appropriate nutrition for training and competing, to meeting the costs of new gear, entry fees, petrol and vehicle costs to get around, travel and accommodation

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Sophie Corbridge

Zoe Lapwood - The financial support I received earlier this year I put towards a new sound system. This has been greatly helpful towards the production and performance of my music. My goal is to complete the NZ on Air requirements which will allow me to have my songs aired on TV and radio.” Katherine Marshall while away competing, uniform costs etc. all requires a ‘step up’ in time management and financial budgeting and is not an easy transition. Living away from home, coping with injuries and having to schedule and pay for physiotherapy, mental skills coaching etc. is all part of it but finding a part time job that fits in with a rigorous training regime cuts into precious time. This adds to the pressures they face on a daily basis but without addition income to cover costs, performance suffers. The Adastra scholarships provide welcome financial relief to cover some of these costs allowing talented young people to focus and concentrate on their sport or music goals. Raising a talented athlete or musician is a financial challenge for most parents and the Adastra scholarships are a great help

Anika Jackson

Anika Jackson – I am very grateful to The Adastra Foundation for the scholarship which has helped fund a portion of my trip to the 2016 Oceania Junior Squash Open Championships held on the Gold Coast, and helped me cover the cost of entry fees and accommodation to the New Zealand Junior Open Championships.” Katherine Marshall - The Adastra Foundation has been so generous and I am so grateful for the support that they provide. The money has not only allowed me to travel to and pay entry

to the parents that have been financially contributing and fundraising to cover all the extra costs. ether with the financial support the Adastra Foundation offers a mentoring programme which aims to provide tangi-

fees to European races this season (where I have run my fastest times) but it also helped me with the nutritional side of the sport. I have been able to buy recovery supplements as well as healthy foods that I would normally not be able to afford. This is hugely beneficial because nutrition is so important in this sport. I have also been able to purchase new training shoes this season, so thank you!” Sophie Cobidge - If it wasn’t for the Adastra Scholarship funding, I would have really struggled this year to support my life as a triathlete. I have to fund my own travel insurance and expenses overseas, and am travelling to Canada/South Korea during July October, so the Adastra funding has helped massively. I think the mentoring programme is an awesome idea for upcoming talent offering advice they are usually not able to access.”

ble, useful sessions to support recipients to become distinctive, confident, determined, passionate and resilient human beings. The mentoring sessions are fun and interactive and include guest speakers who share their common experience and hard earned advice. Subjects include creating a consistent, high integrity presence online, what works and what doesn’t when it comes to sponsorship, how to manage finances and understanding debt, dealing with team dynamics, resolving conflict in high pressure environments and what resilience looks like in a variety of contexts. This holistic approach provides the support so our next generation of athletes and musicians can keep striving and pushing the boundaries on what it means to be extra ordinary. Applications for the Adastra scholarships open online on August 1 and close on September 16. The criteria for the scholarship applications can be found at adastra.org.nz

The Adastra Foundation is supported by the Lion Foundation, Grassroots Trust and Perry Foundation.

FITNESS JOURNAL AUGUST 2016

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HAMILTON WINTER MEET World class swim timing equipment here in the Waikato The recent Hamilton Winter Meet saw the region’s new Quantum Timing system used for the first time, with plans to use it at more than 12 locally hosted meets each year. The Hamilton Winter Meet is a key fixture on Swimming Waikato’s annual calendar and this year, more than 250 swimmers competed with the goal of swimming PB’s, gaining qualifying times for Victorian and Queensland Swimming Championship events which take place in December, and the chance to win prize money. Part of Swimming Waikato’s mandate is to provide fun and entertaining competitive opportunities to more than 1000 of its members who attend race meets each year. To ensure that these are quality meets, the board of Swimming Waikato has invested in the latest leading edge timing equipment – the same system being used at the Rio Olympics. From a technical perspective, the Quantum Timing System provides input timing from the touchpads and backup buttons to 10’000th of a second while reporting at the Fina standard of 100ths.

OUT AND ABOUT

VARSTONIANS DAY VICTORY Waikato University Rugby Football Club enjoyed success at the recent annual Varstonians Day. Four of the club’s teams played at home on the University of Waikato campus fields for the event, with all four teams coming away with wins, including the women’s team who beat Hamilton Old Boys 18-5 in the Waikato women’s competition final.

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Gwynne Shield Rugby is a prestigious tournament run by the Waikato Primary Schools' Rugby Committee. This tournament started in 1921 so has much history and kudos associated with it. The Gywnne Shield tournament is for young boys and girls who are 57kgs and under, who are Year 8 or below. Normally the players come from the intermediate school level. This is a school based tournament and players must trial for the team in the area in which they go to school. 2016 Gwynne Shield winners: Cambridge Winners of the Rowan/Baird Trophy highest country team: Cambridge Brian Spraggon Shield: Te Awamutu

CHEERS TO OUR CHAMPS

Keith Davis Memorial Trophy: Hamilton Wasps Winners of the Lion Breweries Trophy highest city team: Hamilton Wasps Don Le Prou Memorial trophy for Team Sportsmanship: Te Awamutu Fergusson Memorial Trophy City player: Aminio Manu Ross Southcombe trophy Country player: Ethan Fladgate Gwynne Shield MVP: Te Awamutu - Joe Connor; Cambridge - Dre Marsh; Hamilton Wasps- Aminio Manu; Matamata – Kiowa Dilloway; Hamilton Panthers – Niah ChurchJones; Tritons – Kieran Draper; Morrinsville – Renee Garrett; Hamilton Tigers – Brodie Robinson; Hamilton Eagles – Rylee Paekau; North Waikato – Dean Ralph

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FITNESS JOURNAL AUGUST 2016

Momentum building ahead of Waikato season A host of player signings has coincided with the 2000th season member joining the Waikato family ahead of the 2016 Mitre 10 Cup season.

Boss and Christie return to Waikato after stints in Europe, Donald is back again after an injury plagued comeback in 2015, and Halaholo has signed from Southland. “The experience of these four will complement the young players in our squad nicely and their leadership will be a huge boost to our 2016 campaign,” says Waikato head coach Sean Botherway. Key youngsters Damian McKenzie, Atu Moli and James Tucker have also signed with the province for another two years, meaning they will be in red, yellow and black until at least the end of 2018. “We are thrilled to secure Damian, Atu and James for the next couple of years. They are all fantastic young men who have come through our development system since joining us out of high school and we are starting to see their talent come to fruition,” says Botherway. WRU commercial and

he Waikato season is already underway with the first Ranfurly Shield defence successfully negotiated - an 83-13 win over Thames Valley in Paeroa and preparations will now begin to ramp up with the Mitre 10 Cup now less than a month away. And with the season opener fast approaching, Waikato can confirm a few key members of its 2016 squad including Isaac Boss, Stephen Donald, Sam Christie and Willis Halaholo.

marketing manager David Fox says: “This is a hugely exciting time for Waikato Rugby Union. We are gaining momentum with these key player signings and with now well in excess of 2000 season members there is a buzz around FMG Stadium Waikato and we can’t wait for the Mitre 10 Cup to get underway.”

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Waikato club rugby Melville 11 (Sam Toa try; Jonnie Te Ruki penalty, Toa penalty) Hamilton Old Boys 6 (Jonty Rae 2 penalties).

n front of an estimated crowd of 3500, Melville secured its first Waikato club rugby championship in 35 years, with a tense 11-6 win over Hamilton Old Boys at FMG Stadium Waikato.

Melville came into the match as the form team of the season, having lost just two of their 19 games, but Old Boys had timed their run nicely which included an upset of Hautapu in the semi-finals. Early in the match both teams showed their intent to play the game openly, but the commitment on defence meant that chances at both ends were limited.

Midway through the first half Melville hit the front with a penalty from Jonnie Te Ruki before Jonty Rae replied with a penalty soon after. As the first 40 minutes drew to a close Sam Toa kicked a simple three points to give Melville a 6-3 at the halftime break. After a long period on attack it was Toa again who featured, as he crossed for the only try of the match in the 57th minute to

extend the Melville lead to eight. Rae narrowed the gap for Old Boys with his second penalty which put his side within one score of a possible win. Old Boys then spent most of the final five minutes hard on attack but the courageous Melville defence was able to hang on and their first Waikato Breweries Shield title since 1981 was secured.

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Rugby injury prevention tips With club rugby completed for another year and reps’ rugby getting underway, now is a good time to review some mid-year injury prevention tips and sharpen some of your training to improve towards next year.

n the April issue of Fitness Journal, I talked about the importance for the high school athlete to focus on neck strength, as poor neck and jaw muscles have a direct link to the likelihood of suffering a concussion. This month I would like to delve a little deeper into neck posture and strength. Recent research shows that there is a direct link from weak neck muscles to increased risk of concussion. And it has also been shown than strengthening neck muscles helps prevent concussions. A growing number of concussion experts (Meehan, 2011), strength and conditioning trainers (Cohen, 2012), and physical therapists, believe that one important way to reduce the risk of sport-related concussion is by strengthening the neck.

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“Too many people are taking their heads for granted and just paying lip service to concussion prevention.” The theory being that stronger neck muscles will help cushion against and lessen the linear and rotational forces which cause concussion. I’ve been teaching the motocross riders I train this set of exercises for years and have noticed that for the riders who follow the programme, the incidence of concussion and neck injury goes down. All you need for this exercise is a Swiss ball and a wall. It’s about creat-

ing an isometric contraction of the neck muscles as you push your head into the ball. Hold each exercise for 30 seconds and go to the next one; front, left, back and right side (see photos below). Don’t try and pop the ball, it is not a maximal contraction. Push just hard enough to feel the muscle tense but your head should remain still. Once you have done this once, repeat four more times, so a total of five sets. This only needs to be done three times a week and if you push too hard into the ball you will have a sore neck the next day. Over time build up to five sets of 60 second holds in each position. If you get any pain or dizziness while doing it, you are either pushing too hard, in the wrong position or are carrying a neck injury and need to see a professional to clear it and get you started on the correct exercises. Too many people are taking their heads for granted and just paying lip service to concussion prevention. This is something simple that every player should be doing throughout the season. Good luck and stay healthy.

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

FITNESS JOURNAL AUGUST 2016

Wairere Falls EXPLORE WAIKATO

You don’t need to be super fit to enjoy stunning views in the Hamilton and Waikato region. With high points boasting breath-taking vistas across rich green farming countryside like a chequered tablecloth, across bridges over trickling streams, through ancient rainforest and past middle-earth-esque rock formations – it’s no wonder Wairere Falls near Matamata is a favourite among locals and visitors.

ith two options available via the same return track, you can choose to walk to the Viewing Point which marks the half way point and base of the falls, or make a day of it and tackle the full hike to the top of the waterfall and be rewarded by a beautiful view.

Highlights Water plunges 153 metres over the falls before forming little streamlets that flow through moss-covered rocks and ferns Hike your way to the viewing platform at the base of the falls – you can stop here for a picnic or break, taking in the stunning waterfalls cascading over the rock formations

Or continue up to the top of the falls another 45 – 60 minutes for breath-taking 180 degree views across the sweeping Waikato plains

Quick facts

Wooden bridges offer easy crossing of the waterways along the track

Wairere Falls is the highest waterfall in the North Island

The staircase before the lower viewing platform offers a rewarding challenge

Four-legged friends are not permitted on this track

Alternative tramping track available from the top of the falls which takes the Wairere Track east to the North South Track. This track is not as well maintained but offers a path less travelled.

Access via Goodwin Road, off Old Te Aroha Road

During the summer, there are plenty of pools to paddle in along the track In spring watch out for the apricot coloured flowers of the Taurepo or sandpaper plant on the rocky valley walls

Trail lengths

Just 10 minutes’ drive from Matamata town centre Just 20 minutes’ drive to Te Aroha Mineral Spas (perfect to enjoy a soak after your hard day’s hike)

Good to know Good hiking footwear is recommended as the track can be muddy and uneven in some areas

Shortest– Return hike to the Viewing Point at the base of the falls about 1.5 hrs

A steep staircase leads to the viewing point lookout

Longest – Return hike to the top of the waterfall is about 3-4 hrs, 5km return via same track

Take your camera as there are many opportunities to photograph the running stream, beautiful forest and sweeping vistas

For more information on Wairere Falls visit www.doc.govt.nz or for more information about the various tracks and trails available in the Hamilton and Waikato region visit www.hamiltonwaikato.com

After tackling the scenic Wairere Falls walk, explore what the wider Matamata-Piako District has to offer. There’s lots to see and do: from exciting walking tracks around the Kaimai Ranges and Mt Te Aroha, to cycling the Hauraki Rail Trail, or discovering the real Middle-earth at Hobbiton Movie Set. After a busy day on the trails, finish up with a relaxing soak in the silky waters at Te Aroha Mineral Spas. For more information on the array of activities, attractions and accommodation options in Matamata and surrounds, visit www.hamiltonwaikato.com

FITNESS JOURNAL AUGUST 2016

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Reaching great heights Kiwi diver Elisabeth Cui (18) heralds a new era for the sport of diving in New Zealand, competing in the Women’s 3m Individual Springboard Diving at the Rio Olympic Games – the first Kiwi to do so in 24 years.

THE ART OF

diving I

have had the great fortune to have been on the governing board of Diving New Zealand for the last five years. When I tell people this, they think I mean scuba diving. Maybe because in this country the sports of platform and springboard diving don’t receive the kind of adulation afforded in China or Malaysia or even Australia. Given, we haven’t produced a recent international medallist, and in this country that’s the currency of sporting publicity, albeit for a brief time between rugby seasons or in an Olympic year. New Zealand has proudly sent a handful of divers to the Olympic and Commonwealth Games over the years; the most recent Games in Glasgow seeing two male divers make the finals. Globally, China is most definitely the undisputed dominant force. In fact at the World Championships in July last year, only three of the 13 titles didn’t go the Chinese way. An in-your-face reflection of this success means that the sport of diving exports Chinese coaches to the world, like New Zealand does rugby coaches. To the degree that in Australia alone, any coaching conferences and manuals are automatically translated into Mandarin. Diving, as with all sports, is one that the good guys make look as easy as, well, falling off a platform. Tumbling with grace and finesse while dropping like a stone off a ten-metre-high platform is far from easy. Team New Zealand famously practised man-overboard-from-a-mammoth-catamaran scenarios from the 10m, apparently spooking hardened athletes at various levels. Competitive diving athletes are divided by gender, and often by age group. In platform events, competitors are allowed to perform their dives on either the five, seven and a half (generally just called seven), nine, or ten metre towers. In major diving meets, including the Olympics and the World Championships, platform diving is only from the 10m. Springboard diving is performed from 3m and 1m boards and as its name would suggest, it comes back up to meet you when you first jump on it so timing is everything. Contrary to popular belief it’s not just the least amount of splash on entry that counts. Usually a score considers three elements of the dive: the approach, the flight, and the entry, so elements such as when a handstand is required, consider the time and quality of the hold (yep, that’s right, a handstand on the 10m platform before you dive). Part of the scoring for springboard is around the height a diver can reach at the top of the dive, with extra height resulting in a higher score. So yes, the more you risk that board coming up to meet you, the more powerful jump

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 you have, and the timing of your landing and jumping again even higher into the dive, the better chance you have of scoring well. And it doesn’t take much Google searching to find the things that can go horribly wrong, which is why scoring also accounts for the distance of the diver from the board during the dive – too close and you lose points, which is substantially better than losing the back of your head one would think. Diving New Zealand has a fantastic skills testing programme in place which is rolled out in enthusiastic schools and pools, that teaches the basic movement patterns and tricks of diving in a safe and progressive manner. Often divers will come over to the sport from gymnastics or trampolining backgrounds for obvious reasons, and although it could be argued diving is an early specialisation sport (starts young) the skills can definitely be taught to adults and become an enjoyable way to increase movement capacity and flexibility. Diving training also involves ‘dry land’ training which works with indoor springboards surrounded by mats and foam pits and the occasional harness to help learn tumbles. All in all, a rather impressive set of skills, power, physique and courage which is why diving remains one of the most watched sports at the Olympic Games. And a little known fact; Jason Statham, ‘The Transporter’ himself, competed for Great Britain at the 1990 Commonwealth Games in Auckland, proving that platform diving really is way cool.

“Jason Statham, ‘The Transporter’ himself, competed for Great Britain at the 1990 Commonwealth Games in Auckland, proving that platform diving really is way cool.”

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Taking the plunge into the sport of springboard diving almost a decade ago has paid off for Kiwi athlete Elizabeth (Lizzie) Cui. Making her Olympic Games debut at Rio, Lizzie will also celebrate her 19th birthday at the Games during the diving preliminary round stage. The five-time national champion and record holder began springboard diving at the age of eight and it has always been her dream to compete at the Olympic Games. In heading to Rio, Lizzie signals a brilliant resurgence in the sport of diving for New Zealand, with the last Olympic representation in the sport 24 years ago in 1992 at the Barcelona Olympic Games. Based in the United States at Louisiana State University, Cui staked her claim for a spot in the 2016 Olympic Team at the Rio World Cup and Olympic test event in February this year, finishing ahead of the current Commonwealth champion in her division at this event.

“I eat, breathe, and live diving. Ten years of dedicating my life to this sport has never felt more satisfying.” For the young Auckland diver, Olympic selection has been a goal from an early age having first taken up the sport when she was eight years old. Selection into the 2016 Olympic team has meant all of her hard work over the past 10 years is beginning to pay off. “Knowing that all my bruises and scars both mentally and physically have brought me to the position I am in today makes everything so worth it,” she says. “Since I was eight all I’ve known is diving. I eat, breathe, and live diving. Ten years of dedicating my life to this sport has never felt more satisfying. “This is a once in a lifetime opportunity and it makes me so happy to know that my country is behind me and is supporting me 100 percent. I can’t wait to represent my country at the world’s most elite competition and make New Zealand proud.” Olympic representation also means a huge amount to the national governing body of the

sport, with Lizzie’s selection nod breaking a 24-year Olympic drought for the sport. Not since Barcelona 1992, five years before Lizzie was born, has the New Zealand Olympic Committee selected a diver for the Olympic Games. Diving New Zealand Board member and Rio 2016 Olympic diving judge Simon Latimer has been following Lizzie’s progress over the past few years and commended the young athlete on her selection. “Lizzie is the first in a new generation of really talented young female divers coming through for New Zealand. We are fortunate that the sport is currently very well supported by a couple of strong international coaches. “For someone at such a young age, we [Diving New Zealand] have been really impressed with Lizzie’s ability to step up in competition and back herself to perform when it counts,” says Simon. “Given Lizzie has really only been competing at a senior level for the past 18 months, she has shown real professionalism, maturity and mental toughness. We look forward to supporting her all the way to Rio and are excited by what the future holds for her and our other talented crop of young divers.” CEO of the New Zealand Olympic Committee Kereyn Smith believes the New Zealand Olympic team is looking stronger than ever. “It is brilliant to have a young diver joining us in Rio and for Lizzie to be able to draw on her experience competing at the Olympic diving venue Maria Lenk Aquatics Centre earlier this year is a real asset. “On behalf of the New Zealand Olympic Committee I would like to congratulate the New Zealand diving community and wish Lizzie all the very best as she continues to step up and prepares to take on the best divers in the world in Rio.”

FITNESS JOURNAL AUGUST 2016

Soup, soup, glorious soup There’s something about a steaming bowl of soup which makes the perfect accompaniment to a winter’s day. Simon and Alison Holst’s new book Everyday Easy 100 Soup Recipes serves up plenty of heart-warming and nourishing inspiration, from classic pumpkin soup to the more unusual white gazpacho with grapes.

Kumara, Coconut and Lentil Soup

he beauty of Simon and Alison Holst’s recipes is that no matter what your level of skill, you can enjoy them along with the reminder of just how wonderful good basic home cooked food is. From fresh ‘made in minutes’ family favourites to hearty ‘meal in a bowl soups’ as well as soups elegant enough for entertaining, Everyday Easy 100 Soup Recipes includes classic favourites as well as dishes with a modern fresh twists. Smoothie-mania may have taken the world by storm but soup, soup, glorious soup is the hot new menu ticket for winter. This collection of more than 100 of Simon and Alison’s favourite soup recipes explores everything from the slowly simmered, Alison’s speciality, to surprisingly quick meals options. There’s something for almost any budget too – most soups are remarkably economical. They are fantastic for turning unassuming (and often cheaper) ingredients into something much greater than the sum of the parts. A simmering stockpot has been a feature of kitchens for centuries and sometimes soup is the forgotten hero of the comfort food world.

Kumara, Coconut and Lentil Soup

Alison’s ‘Different’ Barley Broth

This is one of Alison’s favourite soups. You don’t need to be fussy about the size (or colour) of the kumara.

When Alison makes this colourful and comforting soup she thinks how the addition of tomatoes and corn would have shocked her mother, who always made traditional barley and lamb broth.

For about 4 servings:

For about 8 cups:

1 Tbsp canola or olive oil

¾ cup pearl barley

1 medium–large onion, peeled and sliced

2 litres (8 cups) boiling water

2cm piece fresh ginger, grated

8 tsp chicken or other stock powder

2 cloves garlic, peeled and chopped

2–3 stalks celery, finely chopped

1 tsp curry powder ½ cup red lentils

1 large or 2 small onions, peeled and chopped

1 kumara (about 400g), peeled and cubed

2–3 carrots, scrubbed and chopped

3 cups boiling water 4 tsp chicken or vegetable stock powder 400ml can coconut cream ➊ Put the oil and onion in a fairly large pot. Stir well and heat until the onion is lightly but evenly browned. Add the ginger, garlic and curry powder to the onion, and stir for 1–2 minutes. ➋ Turn a medium-to-large slow cooker to High or Low, depending on how much time you have available, and tip in the onion mixture. Add the lentils, kumara, boiling water, stock powder and coconut cream. ➌ Cook on High for about 4 hours or on Low for about 8 hours until the kumara is tender. ➍ Purée the mixture in a food processor, thin with water if required, then adjust the seasonings to taste. Serve immediately or reheat just before serving. VARIATION: If you like a smooth soup, purée everything when the kumara is tender, then put it through a sieve.

Alison’s ‘Different’ Barley Broth

1 unpeeled apple, finely chopped Salt, freshly ground pepper and chilli to taste 400g can chopped tomatoes in juice 400g can cream-style corn about 1 cup chopped parsley ➊ Put the first seven ingredients in a 3.5-litre capacity slow cooker. Taste the liquid, then season the mixture to your taste, adding salt, pepper and chilli in any form you like. ➋ Cover and cook on High for 6–8 hours until the barley is very tender and has thickened the soup, and the vegetables are cooked. ➌ Season to taste, then stir in the canned tomatoes (including juice), and the corn. Rinse out the cans with a little water and add this, too. ➍ Cook the soup for another ½–1 hour on High until it is very hot, then stir in the chopped parsley and serve, varying the size of the servings to suit the situation, with rolls, toast, or toasted cheese sandwiches, etc.

Refrigerate or freeze any leftover soup. VARIATION: For extra flavour and body, add two or three chicken skeletons (frames) to the slow cooker after you’ve added the first seven ingredients, but take them out before you add the tomatoes and corn.

Recipes reproduced from Everyday Easy 100 Soup Recipes by Simon & Alison Holst, published by Hyndman Publishing, RRP$34.99, available nationwide 28

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Winter Wellness 101 Most of us have heard about the foods we should eat in winter to help keep the immune system strong and healthyâ&#x20AC;Ś ready to battle any colds floating about and the flu. Below I share some of my favourite winter nutrition points.

ents and oxygen/iron. Great for keeping all systems functioning optimally. Foods like broccoli and beetroot are also superb for helping to clear the liver of imbalanced hormones and to aid proper thermoregulation of the liver which acts as our internal hot water bottle.

Citrus fruits

Like orange, mandarin, kiwifruit, lemon and pineapple. These are all great fruits for vitamin C nourishment and also for keeping â&#x20AC;&#x2DC;bad bugsâ&#x20AC;&#x2122; from overpopulating the gut and affecting immune defences. The gut lining is the first line of immune defence in our bodies and some of the compounds in citrus fruits, especially lemon, are natural cleansers. As the gut is also linked to our skin, this also means healthier, clearer, more glowing skin. Make it a daily habit to have lemon in warm water first thing in the morning as the best wake up brew for your immune system. This part may sound odd but dentists now recommend that to protect the enamel of your teeth, you should drink this brew through a straw. This is not meant to create a fear of drinking lemon in your water as it has amazing benefits for your gut, but to bring awareness of what you can do as a preventive measure, especially if the structure of your teeth is already compromised (ie you get cavities a lot).

Leafy green veges

High in B vitamins, zinc and magnesium and great for keeping the metabolism running as it should. This means proper energy is being created to keep your vitality high, making it less likely to get those winter blues. Also high in vitamin A and a variety of phytonutrients (nutrients only found in plants) which act as antioxidants keeping cells protected from free radical damage, maintaining the integrity of the tissues of different organs in your system.

BY DANIELLE ROBERTS

Warming/circulatory foods

These help keep your core temperature up so you are not expending precious energy or nutrients to keep yourself warm. For example; ginger, chilli, capsicum, curry and paprika are all really good warming/circulatory ingredients. When combined with earthy foods like kumara or parsnip (ie in a soup or stir fry) you can generate some nice warmth within you. Another good circulatory food is beetroot which contains large amounts of natural nitrates. This creates vasodilation for your blood vessels, so they expand and blood gets sent around your body distributing nutri-

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Chai tea

Either naturally spiced ones (or the ones in tea bags) with ginger, black pepper, cinnamon and cloves. This is a great warming alternative to tea and coffee to help avoid too much caffeine intake. I also wish to open up to some greater thinking; helping you to understand that whether or not we get sick is not only to do with the food or lack of nutrient-dense food we consume, but also what or who we give our energy away too. What do I mean by this exactly? Well, have you ever been around someone who is no positive Pete, in fact they are a bit of a negative Nancy. You feel yourself getting flatter and flatter,

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

whereas before you were quite energetic, bubbly and generally in a happy mood. Unconsciously this person has fed off your positive energy so they walk away feeling so much better and you are left feeling drained. This can also happen when we give another person (or a stressful situation from which we feel we cannot see a way out.) the power to manipulate or have control over us and our life. There

are many major and minor ways that this dynamic can occur between two people (or between us and a situation in our lives). In the situation mentioned above, you have given your energy away to another person. This is because we are not taught how to protect our vital energy, or to have strong but loving boundaries with people. What I mean by this is, you have to be careful how much you give away to ensure you balance your energy with having enough for yourself to remain a happy, functioning human being. Whether or not you agree with what I am saying here, all of us can be affected by this if we let down our boundaries or are not aware of who or what takes this energy from us. This creates a massive decrease in self-love, inner strength and self-power. Also creating mental and emotional stress within the body, leaving us with decreased functioning of the digestive system, liver and hormone levels (especially sex hormones). When these systems are out of balance, it is far easier to become more susceptible to colds and flu (because our first port of call for our immune defences are in our gut), when our energy drops and our happiness decreases. More people are finding that there is something they are missing in terms of their health and wellness and how to create balance in their lives. This missing link is to not only focus on the physical aspects of health and wellness, like food and exercise, but to look beyond and see what other aspects of your life are affecting your health and vitality.

FITNESS JOURNAL AUGUST 2016

Eat

The best places to eat in Waikato

Eat, Rest, Play, Work Two birds cafe, accommodation, conference and wedding centre

Narrows Cafe peanut butter protein smoothie

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Vegan, GF, DF, and refined sugar free INGREDIENTS 1 banana 1 tbspn natural peanut butter (We recommend Fix and fogg which we sell at Two birds) 1 serving of Nuzest Clean Lean protein (We sell this at Two Birds Also it is vegan, GF, DF, RSF) 1 tbspn of coconut cream 1/2c of almond milk 1-2 fresh medjool dates - pitted 1 scoop of ice

Opening hours: Wednesday - Sunday 7.30am - 3pm Friday 7.30am - kitchen closes 9pm Email - info@thenarrowslanding.co.nz Ph. 07 858 4001

METHOD Place all ingredients into a blender and process until smooth - for a thicker or thinner consistency just adjust the level of liquid. We serve ours with our Raw chocolate ganache but serve however you please.

A country cafĂŠ in the heart of the Waikato 3 ulster st, hamilton open 7am - 3.30pm monday - sunday contact us now phone: 07 838 2045 southernspicenz@gmail.com www.plus91cafe.co.nz

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FITNESS JOURNAL AUGUST 2016

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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 07 834 3501 â&#x20AC;˘ cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz www.fitnessjournal.co.nz

Embracing life Emma Kay is proof that from adversity can rise success. The motivated athlete has endured countless health hurdles and used them to refocus and educate herself on everything from nutrition to strength training and fitness.

mma Kay is passionate about all aspects of life. The 24-year-old is a self-confessed lover of CrossFit, yoga, real food, baking, fashion and photography. With two high school teachers as parents, sports and the outdoors were a major part of Emma’s upbringing. “I could kayak before I could walk and that’s possibly where my need for the adrenaline rush that high intensity sport gives you comes from,” she says. “From a young age I tagged along on all dad’s school kayaking trips and took up the sport at primary school, as did my younger brothers Thomas and Simon who were both selected for the New Zealand Development Squad and also, like myself, live and breathe sport . “We have a pretty competitive annual Christmas Day backyard cricket game and back in the day had a family social hockey team. “Although there were many times when I questioned why I was kayaking usually when I was upside down (feeling like I was going to drown), or camping on the side of the river in the middle of winter. Kayaking is special to me because it’s what got me into sport and fitness and I got to travel around New Zealand competing with my family.” Emma went on to win medals in white water slalom and enjoyed success with canoe polo, playing for Central Regions under 21 teams and the Hawke’s Bay women’s team at the age of 16. She was a member of the Hawke’s Bay High Performance Sports Academy and took out Sports Person of the Year at her high school. “I took a break from kayaking and canoe polo when I went to university in Palmerston North.” After completing a Bachelor of Communication in Public Relations and Media Studies at Massey University, Emma completed a Graduate Diploma in Event Management at WELTEC and a Postgraduate Certificate in Business, specialising in marketing. Emma is the first to admit her high levels of motivation and desire to achieve. “I don’t let anything stop me reaching my goals, including health. After endless hospital admissions, five years of no answers, and what felt like hundreds of specialist appointments, at the age of 18 I was diagnosed with endometriosis. “My goal since this point has been improving my health and mental wellbeing and to be as fit as possible. I’ve come a long way, but it hasn’t been easy. I’ve accepted it and embraced it. Living with endometriosis has made me more determined to achieve things and overcome the unpredictable obstacles along the way.” In March 2015 Emma found herself in an ambulance again, spending nights in hospital, pumped with morphine, undergoing test after test. This was the start of another downward spiral and ultimately another challenge to overcome and embrace. “Specialist appointments started becoming more regular in my diary and pain free days were extremely rare. I stopped going to the gym as every time I exercised I felt like fainting, I couldn’t digest food

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of any substance without pain, and was rapidly gaining weight.” Diagnosed with Polycystic Ovary Syndrome (PCOS), and Chronic Pain (a neurological condition), Emma is now on a different journey, tweaking her lifestyle to cope with the challenges she meets. Part of this journey has seen her launch a business, Embracing It Fitness, with her fiancé Ben Golebiowski, aiming to support people’s health, wellness, nutrition and fitness needs, with a long term goal of one day opening a wellness centre with an Embracing It café. Emma also hopes to publish a book on her experiences and work as a health coach.

make fun of my excessive passion for the sport, not so long ago he was in the kitchen using a full milk bottle to do kettlebell swings while grunting “CrossFit” (mind you, he is an aspiring comedian). “I am also passionate about yoga. I love it because every time I go to a class I feel empowered, I feel like a can do anything and that my body is thanking me for it. After days of heavy strength training and brutal CrossFit WODS, yoga helps take away the bad from the week and brings a beautiful sense of calmness.” When not working as a communication coordinator or exercising you’ll find Emma baking up a storm of wholesome clean goodies and taking photographs of those goodies and running her blog Embracing It. Her blog is based on the concept that sometimes the things we can’t change end up changing us. Her most recent achievement is publishing her second run of Embracing It recipe journals, packed with her delicious recipes and inspiration.

“My passion for fitness has been impacted by my health conditions. There were times when I couldn’t exercise without pain and was self-conscious about my body from the weight I had gained. But, after two years of hard work and a new found love for health and nutrition my weight dropped and when the weight dropped I started to feel better about myself. “I’m still learning that my focus needs to be on feeling good rather than loosing weight. And that mind shift is something we push to our clients.” “I accepted that there was no simple answer, no cure, and no magic pill that would make life easier. I considered taking up kayaking again but at the end of 2012 I found the new love of my life…CrossFit. If you’d said to me three years ago that I was going to know what a clean and jerk was and be lifting heavy weights each week for fun - I would have told you that you were crazy. But I love every minute and cannot wait to be even stronger and fitter. “My younger brother Simon tends to

Tempt your taste buds Embrace all that is delicious about life with the impressive collection of recipes from Hamilton foodie Emma Kay, with her Embracing It Recipe Journal released this month. “Putting together a collection of my favourite and most successful recipes is something I’ve wanted to do for a long time,” says Emma. “Sharing recipes on my blog proved to be a real hit, people kept telling me I should produce my own cook book. That challenged me and pushed me into actually doing it.” Packed with ‘clean’ treats, Emma’s recipe journal is available now at embracingit.co.nz "I believe in whole-food and eating anything that is good quality, fresh and unprocessed. I do my best to follow a Paleo diet. My meals include ingredients like chicken, fish, eggs, fruits and vegetables, healthy fats from coconut, avocado, olive oil and some nuts and seeds. I also incorporate a bit of dairy, as I’m a sucker for Greek yoghurt and muesli, and a good coffee. “Due to my IBS and food intolerances there are a lot of things I just can’t eat, which really restricts my diet. I keep things plain and simple and try to be as creative as I can in the kitchen, using lots of herbs and spices to add flavour. “I think people need to eat according to their own health, needs, goals, lifestyle, ability, access and passions. Of course this will be different for everyone, as it should

WIN WIN WIN Enter to win one of two prizes of the Embracing It Food Journal. To enter, email your name and contact information, with Embracing It in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close August 31 2016

be; we’re different people, with different bodies doing different things. What are your top three ingredients to have on hand to whip up some Paleo treats? Almond flour, coconut oil and a good quality raw honey. Once you have these delicious, enriching ingredients on hand you’re good to go. What is your number one tip for those who want to live a healthier life? Variation is key in both your diet and exercise routine. Eating the same thing every

day and running along the same route can get extremely boring. This brings excitement into what you’re doing and forces your body to adapt to new regimens – I find I hit a plateau after I’ve been doing the same thing for period of time and need to spice things up. Experiment in the kitchen and try out different forms of exercise. Last words: Commit, get inspired and believe you can make change happen. I highly recommend creating an inspiration board with the things you’d like to achieve, pictures of people you admire and motivational quotes.

FITNESS JOURNAL AUGUST 2016

Take a Bite for Breast Cancer

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

What can you do in five minutes to improve your health? Kiwis will get the opportunity to find out when they participate in the new ‘5-Minute Take a Bite for Breast Cancer’ health challenge, developed by Pink Lady Apples New Zealand as part of its new partnership with the New Zealand Breast Cancer Foundation.

ink Lady Apples is New Zealand’s first fresh fruit association to jump on board and partner with the founda-

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tion. Not only will every Pink Lady apple purchased between July and October help fund research, education and support for New Zealand women with breast cancer, but Pink Lady’s natural, healthy deliciousness contributes positively to Kiwi’s overall health – in five-minute bites. “The 5-Minute health challenge campaign is a new way to look at taking time for yourself as well as supporting Pink Lady’s exciting new partnership with the Breast Cancer Foundation,” says Pink Lady Apples’ campaign manager Lisa Cork. “The concept originally came about through discussions about how long it takes to enjoy a Pink Lady apple,” she says. “On average, it takes about five minutes to eat an apple – particularly if you savour each bite. “But we realised that snacking on a Pink Lady is more than just a five minute delicious bite of nutrition. It is an opportunity to breathe, de-stress and enjoy five minutes just for yourself. “Many women are time poor, so we felt that taking just five minutes of total me time every day to eat an apple or do something else to look after their health was achievable. “To support women to do this we are encouraging them to band together, join our Pink Lady community and take advantage of our 5-Minute health tip ideas.” Communicated via Facebook, some of the 5-Minute Take a Bite tips include ideas such as calling a friend, preparing a nutritious snack, mindful breathing, turning off technology, embracing a winters day by taking a walk and more. Each tip is simple, easy and a reminder to women that five minutes is all it takes to do something healthy just for you. “We hope that everyone gets behind the promotion, because, in addition to the health benefits, purchasing Pink Lady apples is an easy way to support the New Zealand Breast Cancer Foundation,” says Lisa. Nutritionist, Sheena Hendon, who is assisting with the campaign, says that eating plenty of fresh fruits and vegetables is an important part of wellness and Pink Lady’s unique, fizzy taste is delicious, nutritious and perfect as part of a healthy diet. “Pink Lady Apples will also be encouraging Kiwis to make small, 5-minute snack changes at work, such as swapping out morning tea cake or biscuits for slices of Pink Lady apple with cheese and wholemeal crackers, or sharing a pack of Pink Lady apples with work colleagues for an easy afternoon tea. Every simple change is

The 5-Minute Pink Lady Take a Bite for Breast Cancer Feta Cheese & Apple Snack The crumbly feta cheese offsets the Pink Lady ® apple’s tartness. Perfect for sharing! 5 minutes to prepare. 0 mins to cook. Serves 1 Ingredients 1 Pink Lady apple, cored and chopped 40g Crumbled feta cheese 1 Tablespoon sweetened dried cranberries 3 Tablespoons fresh parsley leaves 2 Reduced fat French or vinaigrette-style dressing Preparation Mix together the apple, feta cheese, cranberries and parsley leaves. Dress with the vinaigrette and serve.

positive,” she says. Pink Lady Apples’ chair, Peter Beaven, says that NZ Breast Cancer Foundation sponsorship is a great way for the organisation and Pink Lady apple growers around New Zealand to give back to women and the community. “I was surprised to learn that every day, eight women will hear that they have breast cancer. And when you realise that one of them could be your sister, mum, wife, friend or colleague, it makes it even more real. “This reality is the reason why Pink Lady Apples is committed and proud to be involved with The Breast Cancer Foundation and its cause.”

www.fitnessjournal.co.nz

International kudos for Wintec sport centre By ANNA STRONG and ARCHER MILLER

Wintec Sports Science and Human Performance students have received top level accreditation for their efforts in the Biokinetic Clinic, based at Wintec’s Rotokauri campus.

he award came from the American College of Sport Medicine’s global initiative ‘Exercise is Medicine (EIM)’, and was a result of Wintec’s efforts in hosting events to engage students and the public in physical activity and wellness. Wintec is currently the only international campus recognised with gold level accreditation. Recently Wintec student and EIM ambassador Tanja Allen travelled to Boston to attend the annual American College of Sport Medicine conference to receive the award and become ambassador for the initiative. “Globally, we have this problem of poor health from preventable lifestyle diseases. Clinical exercise physiology is the pathway to try and solve that problem, where we

use exercise as medicine,” she says. “I was very humbled to have been given the opportunity.” The Biokinetic Clinic, managed by academic staff member Glynis Longhurst and run by eight Wintec students at post-graduate level, provides personalised rehabilitation and physio for chronically ill people as well as muscle-skeletal physio for those with sports injuries. “Globally, we have this problem of poor health from preventable lifestyle diseases. Clinical exercise physiology is the pathway to try and solve that problem, where we use exercise as medicine.” The clinic runs on a referral system at the final phase. This means that once a patient has been seen by their GP and referred to physio, they will then be referred to the Biokinetic Clinic for 12 weeks of free

Tanja Allen (centre) receiving her award, with Robert Sallis (Exercise is Medicine Advisory Board chairman) and Carena Winters: (faculty member in the department of exercise rehabilitative sciences at Slippery Rock University). another, complete with picturesque views of green meadows just across the road. The clinic plans to maintain its gold accreditation by continuing to pursue partnerships with healthcare organisations, and hosting and attending exhibitions.

rehabilitation to regain and maintain their initial level of performance. The Biokinetic Clinic not only offers physio and rehabilitation services, but provides a safe, happy space for clients to connect and form friendships with one

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FITNESS JOURNAL AUGUST 2016

Hit rock opera, State Highway 48 to relaunch with star cast Locally written and produced rock opera, State Highway 48 is to relaunch next month before embarking on a national tour. Writer and producer, Chris Williams, has been working on the final stages of development over the last 12 months and is now ready to take the next step.

e’ve assembled an amazing cast,” says Chris. “The lead male role will be played by none other than Shane Cortese who is one of our most recognised and loved performers. “Not many people know that, along with his extensive acting credits, he has performed at the highest level of musical theatre including a variety of roles on London’s West End.” Complementing Shane in the lead female role is Delia Hannah, New Zealand’s most highly acclaimed music theatre performer. “Delia is amazing,” says Chris. “She was cast by the one and only Andrew Lloyd Webber for the UK tour of Aspects of Love, and has toured Australia and Asia extensively, starring in all the big shows – Mamma Mia, Cats, Chess, Blood Brothers to name a few.” State Highway 48 will be running nine performances from August 19; then in October will tour the central North Island. “We want to start the tour in the provinces before taking on the big centres,” says Williams. “In 2017 we will be in Auckland, Wellington and the South Island. The show is a 21st Century story that tracks the life and times of an everyday family and their friends as they navigate the treacherous road of middle age. Changes in the family, workplace, and friendship are set against the backdrop of the recession with the black dog of depression taking the driver’s seat in Dave, the lead male’s life, taking everyone on a journey. It’s funny, dramatic, emotional and entertaining. A reminder about the important things in life; the dangers of not facing up to depression and a celebration of the everyday.” Tickets are on sale now at Ticketek. ¡

Limelight Dance Academy, Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals. Does your child want to be a part of a fantastic end of year production? Enrolments now being taken for Term 3

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

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New Term 3 Classes added for Beginner Ballet, Beginner Jazz, Hip Hop and Lyrical

www.sh48.co.nz www.facebook.com/statehighway48

Shane Cortese

Delia Hannah

www.fitnessjournal.co.nz

Latest fitness trends No matter where you look there seems to be a new tool, workout or quick fix plan that promises great results. Unfortunately, many of the latest trends become old news as they quickly fall out of favour due to being incorrect or unsustainable.

t’s great that exercise and the exercise industry have the ability to change to reflect and embrace incoming science and innovation. This means that you can access the latest research and ideas, but just make sure that before you jump on the ‘next big fitness thing’ that you are confident it is not just a fad. A new innovation is more likely to lead to long-term results when it comes with the assistance of a qualified, experienced exercise professional who can also motivate you to keep going. Looking at the developments here and internationally in 2016, we have created a list of just some of the trends that we think will contribute to your health and wellbeing. This includes the latest technology and research partnered with expertise, to try now and keep doing in the long-term.

Community-based exercise options

While gyms and studios remain popular, there is growth in community-based exercise classes and offerings; on marae, in community centres and in church halls throughout the country. These are a great option for those who live too far away form a conventional gym set up, but want to connect with other exercisers and have the support of an expert. These sessions are proving to encourage less active people to get started while being supported by their local community. A good community-based exercise programme will combine the best of both

worlds though. That is easy to access a location within a supported environment, and a trained leader making sure the exercise you do is going to improve your health and exercise levels, AND avoid unnecessary injury.

Wearable technology

Gone are the days of manual heart rate checks and writing down your achievements in a notebook after each workout. Wearable technology started off as being expensive and often unreliable, but these days the options and technology means you can get a range of offerings to suit your needs and budget. While wearable technology won’t improve your fitness and exercise levels on its own (you still need to do the exercise yourself), it means you can reliably track what you are achieving. For those with a personal trainer, you can use wearable technology to assist your trainer as they plan your sessions and give you advice that reflects what you are doing and how you are achieving.

Personal trainers as health coaches

Experienced exercise professionals who know their stuff are embracing the ‘whole person’ and their client’s lifestyle when it comes to prescribing exercise. You will see more trainers not just telling you to exercise, but also look after your mental health and balance your life. That’s not to say an exercise professional should be dispensing advice outside their training, but simply

that they will offer you support over and above their exercise session. This may be wellbeing coaching, or it may be referral to another professional who will work with you, and your trainer to improve your life and your fitness/exercise.

Rest and recovery

After a great workout you need to allow your body to recover and adapt. Even the strongest trainer, or the most elite athlete will tell you that their rest is as important as the work they do. The last few years have seen a growth in the understanding that balance is important, and while there are times that working out hard and often is appropriate, there are other times that a more relaxed approach is more sensible. Rest doesn’t mean lying on the sofa all day, and there are a range of exercise options that will keep you moving while supporting your need for rest.

Shorter workouts

HIIT (High Intensity Interval Training) appeared on the scene a few years ago as research showed that as fitness levels improve, adding intensity can contribute to fitness/exercise gains as much as adding volume. The concept has been embraced by time-poor people who enjoy the results, but can’t make time for a session lasting for an hour or more. It’s important to note that intensity is relative to your fitness, so a HIIT programme is not one size fits all. A less active person will reach high intensity at a lower threshold than an athlete. Beware of ‘experts’ who tell you otherwise.

Education

With the abundance of information available online, consumers are no longer as willing to accept being told simply what

to so, they want to know why. The upshot of this is that seminars and education for exercise consumers are becoming more common. This is often seen in the area of behaviour change and motivation, as well as specific exercise techniques. Your biggest support (or greatest enemy) when it comes to sustainable exercise is yourself, so it’s understandable you would want to be armed with the right information. Make sure that you check on the credentials of the offerings, especially online. There are no compulsory standards for those offering exercise advice in New Zealand, so that website ‘expert’ could be someone with a great marketing team and no education. If you want to embrace new trends and technology but still make sure you are getting a safe exercise programme, we recommend using a REPs registered exercise professional. These are exercise professionals who have the New Zealand exercise industry tick of approval to delivery both safe and effective exercise advice. They are also experienced and qualified to deliver exercise advice at a level appropriate to you, be it as someone new, or experienced to exercise.

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

Information supplied by REPS (NZ Register of Exercise Professionals).

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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

Hamilton Central Business Association Awards By GEOFF TAYLOR

ong-tanding family business Snapshot is Hamilton Central’s Business of the Year for 2016. The specialist camera store which has been in the Boswell family since 1946 won MEDIAWORKS Business of the Year at Hamilton Central Business Association’s awards evening at Sky City Casino. Runner-up was oral and maxillofacial specialist Anglesea OMS while premium shoe store Mi Piachi was highly commended. Graham Boswell who with wife Jill owns Snapshot said he was “blown away” by the award and had no speech written because he hadn’t expected to be on the stage. He described how two to three years ago he and the family felt they had outgrown their existing shop which was getting a bit dated and crammed. Graham says when they planned their move they never considered going anywhere outside the CBD. “It was a no brainer, we wanted to stay in the CBD

which has been absolutely brilliant to us over the years. We didn’t even look anywhere else.” They moved to a new “shiny” store, also on Victoria St which is more than four times the size, added space for picture framing, a studio, tuition and a coffee shop “and we love it to death”. “When we sell something we say that’s the beginning of an adventure with that customer. We want them to come back time after time. If we can enthuse them to use the equipment to take better pictures to record memories of their family that will last for generations, we feel good about that.” Graham was of many speakers at the awards who paid tribute to the work of Hamilton Central general manager Sandy Turner who is leaving the association after five years at the helm. Snapshot also won the ASB Lifestyle and Wellbeing Award.

AWARD WINNERS ASB Lifestyle and Wellbeing Award Highly commended.......... The Bowlevard Runner up.......................... Gates Optometrist Winner................................ Snapshot INCOGNITO Speciality Award Highly commended.......... NZMA Runner up.......................... Collins Auto Electrical Winner ............................... Angelsea OMS SBI PRODUCTION Fashion Footwear and Accessories Award Highly commended.......... Shine Runner up.......................... Precious Metals Winner................................ Mi Piachi

Snapshot

STORBIE Food and Beverage Award Highly commended.......... La Parrilla Runner up ......................... Little George Winner................................ Bluestone Steakhouse MOVING MEDIA Tourism Award Highly commended.......... The Ambassador Runner up.......................... Flight Centre Winner................................ Waikato Museum

Anglesea OMS

SKYCITY People's Choice Award Highly commended.......... Confinement Runner up.......................... Gothenburg Winner ............................... Body Café MEDIAWORKS Business of the Year Award Highly commended.......... Mi Piachi Runner up.......................... Anglesea OMS Winner................................ Snapshot Bluestone Steakhouse

Need help with your photographic memories ? We’re passionate about helping our customers remember and share the best moments in their lives. We’ve been in Hamilton’s CBD since 1928 and one our best moments was recently winning the BUSINESS OF THE YEAR and the LIFESTYLE & WELL-BEING category at the 2016 Hamilton Central Business Awards!

A BIG THANK YOU TO ALL OUR AMAZING CUSTOMERS & SUPPORTERS at both our previous location and at our NEW superstore. Please visit our new store if you haven’t seen it yet. We’d love to show you around.

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FITNESS JOURNAL AUGUST 2016

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For class timetable and full details visit www.balanceyoga.co.nz or contact Sarah 027 287 3444

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• Faster, more effective recovery

Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition) M: 027 8443547 E: danielle@fuelnutrition.co.nz www.fuelnutriton.co.nz www.facebook.com/fuel nutrition4life

Bay of plenty THE REGION’S BUSINESS VOICE

www.facebook.com/bopbusinessnews

FITNESS JOURNAL AUGUST 2016

www.fitnessjournal.co.nz

Celebrate the arrival of Summer with Captain CompoSt landSCape SupplieS, the one Stop Shop all product available bulk or bagged - ask about our delivery options • free trailer hire when you purchase • 7 day a week delivery service available

Located in the heart of frankton. The friendly team are ready to help get the garden project started with everthing from: • Mulch • Pots • Plants

• Sleepers • Pea straw and much more... 20306

• Bark • Compost • Riverstone

opening hours Mon - Sat: 7.30am - 5.00pm | Sunday: 9.00am - 4.00pm

fitnessjournalwaikato

open 7 days FITNESS JOURNAL AUGUST 2016

Not new... But nearly!

Only four months old Ebbett Bulk Buy Breakthrough! Fantastic pricing on the Ltz Trax 1.4 turbo 6 speed auto -SIZE NEW MID18’’ CRUZE EQUIPE alloys full leather sunroof, reversing camera 7’’ touch COLORADO screen, nearly new! 4X2

MALIBU CD PETROL

from rsp

33,990

+on roads

1.8L SEDAN AUTO from rsp

25,990

+on roads

CREWCAB AUTO from rsp

39,990

+on roads

Only four months old Ebbett Bulk Buy Breakthrough! Fantastic pricing on the RS Barina 1.4 turbo charged engine, 6 speed manual or 6 speed auto $21,990, 17’’ Alloys, sports body kit, 7’’ colour touch screen, nearly new!

THESE DEALS ARE AS GOOD AS THEY GET

Offer available while stocks last. Offers end April 30th 20 other offers. Private customers only.

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EBBETT HOLDEN 280 888 204-208 Anglesea St, Hamilton, T 0800 07 838 0949 www.ebbett.co.nz