Fitness Journal September 2015 by Fitness Journal

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Fitness Journal Waikato Edition Volume 2: Issue 9 september 2015

health | performance | wellbeing

tusk & horn

The gallagher great race returns to Waikato River

Running with a conscience

Page 12

Page 16

For the blokes

Health tips inside Page 24

Daniel krippner

Between a rock and a hard place

WIN WIN WIN:

Page 7

A Bepure prize pack, men's goodies, fab clothing and more...

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If you are concerned about your vision you should talk to your GP or optometrist who can refer you to us, or call us directly to find out about an appointment with one of our specialists. There are many causes of vision loss and conditions of the eye such as cataract, glaucoma, and macular degeneration that we can diagnose, manage and treat.

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Supporting the Gallagher Great Race organisers – donating our carparks to the officials and teams.

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From the editor

his month we’re all about the blokes. As we celebrate Father’s Day and Blue October, it is the perfect time to show your appreciation for the man in your life; whether your husband, brother, father, son or friend. We’ve got plenty of advice for men wanting to live healthier and happier lives, but sometimes in typical male-style they need a little encouragement. So we've gone all out with goodies to tempt them, including an amazing BePure prize pack (valued at almost $400). Find out more about BePure as we chat with leading nutrition and health expert Ben Warren, who shares his tips as to how men can take better care of themselves. Plus our columnist and physiotherapist John Appel adds his insights into the importance of health checks for men. Also in this issue you can find out more about the sport of rock climbing, as Waikato’s best prepare

for the National Championships, and discover how our writer Simone Ackermann has been coping with altitude training as part of her triathlon programme. Check out whether you are sabotaging your own health journey and read about Nike's Fastest Day which we were part of. We also meet a couple running with a conscience; to help raise funds to save elephants and rhinos. And we check out the action from Gallagher Great Race, set to transform Waikato River into a focal point for top rowers from around the globe. There’s plenty happening in the Waikato – be part of it.

Lisa Potter Editor Find us on facebook:

www.facebook.com/fitnessjournalwaikato FR EE

Journal Fitness

COVER photo Daniel Krippner Photo by Elena Lochore-Ward

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FitnessJournal health | performance | wellbeing

The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 801 883 E: carolyn@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 E: tania@wbn.co.nz

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WaikatoBusiness P U B L IC AT I O N S

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

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The sport of competitive indoor rock climbing BY Simone Ackermann Competitive indoor rock climbing offers many elements to benefit those looking for fun and fitness. There is the challenge and competition, social aspect, fitness and strength components, and like most sports, an element of risk. Fitness Journal looks at the sport of climbing in the Waikato region.

ndoor competition climbing stemmed from the traditional sport of rock climbing. In New Zealand, events are held indoors on purpose-built climbing walls. However, overseas they are usually built outside. There are three main disciplines - lead, bouldering and speed climbing. In lead climbing, a competitor climbs along a route created by the “route setter”. These routes gradually get harder. The result is determined by the climber’s highest “hold” reached, and whether or not it was “controlled”. Bouldering routes are short, but highly difficult. The number of attempts required to complete a route, and the number of attempts needed to reach the “bonus” hold (a halfway point) determines a competitor’s score. Bouldering differs from lead climbing, as climbers are allowed to attempt a route multiple times. Also, bouldering walls are much shorter, typically up to three metres high. As a result protective pads are used, rather than ropes, which are required in lead climbing. In the finals for both disciplines, competitors are in isolation and therefore cannot see those that go before them. Speed climbing is as you may expect. Competitors climb a slightly overhanging IFSC (International Federation of Sport Climbing)

certified course. Their time is taken and is used to determine the result. New Zealand’s top climbers compete in the National Cup Series, which is made up of three events. Extreme Edge, an indoor rock wall climbing facility in Hamilton, hosted the first National Cup event in this year’s series, as well as an event last year. The National Cup Series is followed by the National Championships. This year it will be held in Rotorua on September 19-20. To compete at a national level, climbers are required to belong to a club. In 2012, Doug McCauley and Sylvia Lindeman established the Waikato Climbing Club, the first Hamilton-based club. It has since provided more opportunities for local climbers to compete nationally. This year 23 members will take part in national competitions. The New Zealand Team has 12 members, three of which come from the Waikato Climbing Club; Sarah van den Hurk, Lydia Tomic and Lucy Whitehead. They will compete at the 2015 World Youth Championships in Arco, Italy. For those looking to climb to new heights, please go to www.climbing.org.nz for more information on competitive indoor rock climbing. To have a go locally, visit www.extremeedge.co.nz

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Daniel Krippner Taking rock climbing to the next level Addicted to the thrill of rock climbing for six years now, University of Waikato engineering student and Hillary Scholar Daniel Krippner says he’s looking forward to the National Championships in Rotorua this month. BY Lauren Taylor

Photo by Elena Lochore-Ward

A National Championships, Rotorua, September 19-20 www.climbing.org.nz/2014competitions/2015-competition-dates/

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s the current Open Male National Champion, Daniel says success in the series means you’re on track to do well at the national championships. For Daniel, it’s about consistency and after doing pretty well for the past two years he says “the pressure’s on to make it go well third time around”. Having enjoyed a successful season to date, Daniel has placed first in both the Lead and Boulder for the Open Male category in the Climbing NZ National Cup Series, which puts him into a strong position for the Nationals. “The events include competing in two categories; lead climbing and bouldering. Both can get you onto the podium. The key for lead climbing is to read the sequence of the climb well, to take your time to get up the highest – that’s where you score the points. For the bouldering, it’s not as important as it’s all time-based,” says Daniel. There is a regular crowd who participate in the sport in New Zealand and Daniel expects the national competitions will attract about 120 athletes from across the country. Daniel is a University of Waikato Hillary Scholar which means he has his course fees paid, receives

specialist coaching and mentoring and takes part in a personal development and leadership programme. Passion for rock climbing meant Daniel took a sabbatical from university last year in order to gain experience and improve his skills in the outdoors, rather than the indoor climbs he’d become familiar with at Extreme Edge in Hamilton. In the South Island he spent a lot of time in Fiordland National Park, particularly in the Darran Mountains, an area where snow-capped mountains, rivers of ice, deep lakes, unbroken forests and tussock grasslands produce a landscape of exceptional beauty. “The climbing was really good. I like views and the sense of freedom you get when you’re climbing outdoors. It’s not about danger, although you can make it as dangerous as you like. I’m not too far-out on that scale. I climbed in small groups with a good crew of guys so we could help each other out.” Since Daniel has returned to university, he’s been spending more time climbing indoors and has met UniRec’s new High Performance trainer Kristina Jessup, who is putting together a strength and conditioning programme for him. “In terms of staying fit as a climber, it’s about staying limber and strong. You want to be as flexible and fluid as possible as well as strong. Kristina is doing some research for me specific to rock climbing – so I’m looking forward to what that will be,” says Daniel.

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Reaching great heights At 14 years old, Kayel Neagle may be young, but he has already found what he enjoys most and is reaching great heights within his sport. Kayel is a competitive indoor rock climber and a member of the Waikato Climbing Club. BY Simone Ackermann

is favourite place is the Extreme Edge climbing facility in Hamilton, where the Waikato club is established and trains late into the evenings. Following in his father’s footsteps, Kayel began climbing at Extreme Edge when he was just five years old. He gave it up for a short time, switching to soccer and tennis. However, after returning to Hamilton from Auckland three years ago, Kayel once again picked up the sport. Since then he has continued to progress in competitive indoor rock climbing, which is a little-known sport Waikato climbers excel in. As a year 10 student at Hillcrest High School, Kayel studies programming, music, sports development and drama on top of his core subjects.

He competes in bouldering and lead climbing, two diverse and different disciplines. He prefers bouldering, because of the kind of challenge it poses. In bouldering, where climbers tackle several short walls, the problems are shorter but harder and this is the kind of challenge that he enjoys most. To be a successful climber requires you to be dynamic and explosive. Before his Fitness Journal interview, Kayel was busy flinging himself onto overhanging bouldering walls, like Spiderman, but without the suit. It was easy to see why he is successful at bouldering. Lead climbing takes longer and requires more endurance, as the walls are much higher. At Extreme Edge they go up to nine metres, however they can be higher. Ironically, Kayel isn’t so fond of heights which poses an extra challenge each time he has to participate in lead climbing but this doesn’t deter him. Competitive indoor climbing is a complex sport, requiring strength, flexibility, explosiveness and endurance. His training reflects these components of fitness. Before each training session, Kayel and his fellow climbers go through a stretch routine to warm up. They then take to the walls to practise the various climbing disciplines. After each session they go through a series of strength exercises. Each session focuses on a separate muscle group (upper, core and lower) to give them all-round strength. WINTEC assists the Waikato Climbing Club with these strength programmes, enabling them to progress. As he prepares for his upcoming competitions, Kayel attends these training sessions three times a week. At the recent National Cup Series event, held in Hamilton, Kayel finished a successful third in bouldering and fifth in lead in his age category, Youth B. The Youth B age category is for those under 16 years. As a result he has to compete

against climbers much older than he is. This doesn’t discourage him though, as he is aiming to finish in the top three in the National Cup Series. He is also looking to impress at the National Championships to be held in Rotorua later this month. Having previously medalled in at the National Championships, he would like a repeat this year. Although he primarily climbs indoors, as a member of his club, he has gone on trips to Castle Rock, at Wharepapa South, to experience outdoor climbing as well. His advice for those looking to get involved in climbing is, as with anything, to practise.

“You just get better and stronger as you climb more and there are certain techniques that make it easier,” he says. “They are all quite simple. We get told to make sure we keep our feet quiet, so we are not throwing them around everywhere.” Even though climbing is a technical sport, it requires minimal equipment. For climbing on the ropes you will need a harness, and if you are going to be a belayer (only required in lead climbing), a belay device. Other than that, only climbing shoes and chalk for your hands are required. Most facilities, like Extreme Edge, hire these for people wanting to give climbing a go.

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Darrin Tunnicliffe-Smith

A force to be reckoned with It’s safe to say that Darrin Tunnicliffe-Smith is a force to be reckoned with. At only 30 years old, Darrin already has a plethora of credentials under his belt. With a background predominantly in automotive as a qualified technician and parts consultant, he was also a solider in the New Zealand Army (mechanic) before injuring his back. BY Jessica Molina

owadays he balances his time as club manager for Snap Fitness in Frankton, as well as being a full-time Bachelor of Sport and Exercise Science student at Wintec. It’s easy to see Darrin is passionate about the industry. Already looking ahead, he is planning to do a Masters in Nutrition and Strength and Conditioning next year. Love was the reason he got into the industry in the first place. “Most of my life I was overweight. At my heaviest I was about 110kg,” he says, “When

I got engaged I decided to lose weight and started training hard and changed my eating habits. On my wedding day I was 72.7kg. “Through this journey I found a passion for the fitness industry especially nutrition and resistance training, which led me to Wintec. I asked around and found that for an in depth science-based, practical qualification that would actually take me where I wanted to go, Wintec was the best option in Waikato.” Darrin has come a long way since then and has enjoyed a few career highlights so far. He notes his role as club manager in Snap Fitness to be one of them.

Darrin Tunnicliffe-Smith

“This is something I really enjoy – working with a great bunch of members towards meeting their own fitness goals. Snap Fitness is a great club, and a great company that is helping me to develop my own skills and go further in the fitness industry. In the future I plan to operate my own club.” Other career highlights include helping Waikato climbers Lydia Tomic and Sarah Van Den Hurk with their strength and conditioning. The girls are currently competing in Italy for the World Championship and Darrin couldn’t be more proud. Then there’s the practicum he did at Waikato Climbing Club. He says of the experience: “My practicum was in the position of strength and conditioner; I was training eight climbers twice a week to help improve their performance on the climbing wall. This involved a range of resistance training, endurance-based climbing tasks and testing.” “I used movement competency screening to assess movement patterns, muscular endurance test and grip strength testing

to assess improvement as these factors are all vital to climbing performance. All eight climbers improved over the course of their training which was very rewarding for me.” Rock climbing, although not yet considered a mainstream sport in New Zealand, is growing, not only here but internationally. Darrin likes that with rock climbing, “The amount of strength, power, and muscular endurance involved to complete some of the challenging climbs is impressive.” With everything he is currently doing, the biggest challenge is fitting it all in. “I work full-time as club manager, PT for members, train the rock climbers and study full-time to complete my degree.” He and his wife are also relocating and in the process of setting up a house. But Darrin does have this advice for everyone who is in the same boat – “If you want something badly enough, you just have to make it work.” Indeed, Darrin is making it work and letting his passion shine through.

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The high life: Living and training at altitude Training at altitude poses many challenges and provides unique experiences, even more so when in a foreign country. Fitness Journal writer and triathlete Simone Ackermann recently spent time in the French Pyrenees, living and training at altitude. By Simone Ackermann

have previously trained at altitude three times, at the Snow Farm, near Wanaka. However, my recent experience was my first time training at Font Romeu and Les Angles in the French Pyrenees. Altitude training is a practice used by endurance athletes to improve performance. The relative lack of oxygen at altitude causes the body to produce more oxygen-carrying red blood cells, which in turn improves the aerobic contribution to performance. There are different models for altitude training: live-high, train-low and live-high, train-high. When at the Snow Farm, I predominantly used the live-high, train-low model. There are a few reasons for this, but the lack of pool and riding roads at Snow Farm, are the obvious ones. In France I used the alternate model, live-high, train-high. This new practice took some adjusting to.

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On June 2, along with other members of the Triathlon New Zealand High Performance squad, I arrived at Font Romeu. We spent two weeks here, followed by three weeks at the nearby town of Les Angles. Situated at an altitude of 1800m, Font Romeu is generally the first choice of altitude training bases, as the French national altitude centre is there. This usually means easy access to pools and gym facilities. This year however, the pool was being renovated. So for swim training we had to travel down the mountain and across the border to the Spanish town of Puicergdera. It was about a 30-minute plus drive; a long way for those of us who have become accustomed to the five minute drive in Cambridge. Lots of wasted time driving is one of the drawbacks I came to associate with altitude training. When in Snow Farm, we faced a similarly long drive down the Cardrona Valley to Wanaka. For the first week or so at altitude there are some certainties: walking up stairs will leave you breathless, your ‘run’ will be a slow shuf-

fle, and no amount of food will seem enough. I have learned that these are unavoidable and it is best just to roll with them. The last one is not so bad, especially when surrounded by French bakeries. At altitude there is a lower partial pressure of oxygen, which causes an increase in your respiratory rate and heart rate. This makes training harder at altitude. To offset this, you have to train at a slower pace at altitude, relative to what you would at sea level (alas this is why a run is a shuffle). I have learned to adjust my mindset to train in this manner, but this time it was particularly important. In the Pyrenees there was no escaping the altitude and it would have been easy for me to overtrain. Swimming was the most difficult discipline for me to do this. I had to forget about the times I could do at sea level and just swim slower. This was hard to get my head around. Even though my arms were moving at a snail’s pace, I still felt like I was working hard. Luckily I slowly adjusted to the stress of altitude. By the time we moved to Les Angles I was feeling more like my normal self and could train closer to my normal level. Les Angles, at 1650m, is at a slightly lower altitude than Font Romeu. The town is spread out along the mountain, overlooking Lake Matemale and the surrounding forests. I looked forward to the short drive to swim training and being able to do some flat running around the lake. Our swimming training was at the Matemale pool, about 10 minutes away. All was

looking good, until we got in on the first day and the water was cold. We raced through our swim session, and the next time came prepared with our wetsuits. Mercifully the pool heated up over the week. It had just opened and I guess it took a while to warm it up. When on “French time” you learn things just take longer. When it comes to cycling, I like riding hills and I do not like riding flat roads. This meant Font Romeu and Les Angles were perfect for me. Living on a mountain meant my rides began with a long descent and finished with an uphill drag. Rides would involve riding over the Cols- Col du Calvaire, Col de la Llose, Col de Creu, etc. Like I said, it was perfect - until the day I ran out of energy. No ride would be complete without stopping by the bakery on the way home. I would buy a baguette for 90 cents to take care of second breakfast or lunch. When training in a foreign country you do not really get to be a tourist. You have to experience the country in other ways. Small things like riding through the French villages, stopping off at the bakery and sitting in the Hotel Le Coq D’Or to get wi-fi allowed me to do this. Living up high was tough, but after five weeks it left me feeling fit and strong. It is now time to put my training into upcoming races in more foreign countries. My first race is the World Triathlon Hamburg, followed by the Rio de Janeiro Olympic Qualification Event. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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

Row, row, row your boat The Gallagher Great Race on the Waikato River this month is a proudly Kiwi-esque lower key version of the British rowing race. Provided there is sun, it brings hundreds to the shores of the river and provides world class sporting entertainment.

ersonal experience of the English version, where there is seldom sun, is that it brings absolutely thousands to the paths and walls and rooves overlooking the mostly murky Thames, blocks roads and closes bridges and you get a momentary glimpse of the crews powering past, by peering between a couple of perched backsides. As sports go, rowing is not high on skill. It’s what is known as a ‘closed skill sport’, which means the sport involves only one simple sequence of movements that needs to be learned. However, although the rowing sequence is simple, repeating it 34-40 times per minute for six or more minutes in a 2000m race, or close to 20 minutes for the river versions, challenges every aspect of strength and endurance. Additionally it is unique as a team sport in that all members of the crew have to do the same thing at the same time – being only as strong as your weakest link (‘Lay down Sally’

anyone?). Rowing races are a test of sheer power; they start from the same point and race over the same distance, with restrictions on the lightness of boats (and in some cases people), so the crew that completes the course in the fastest time must therefore have generated the highest power. In terms of time, 2000m rowing races take about the same time as middle-distance running. However, with rowers facing backwards there is an advantage to being in front to cover any attack, whereas in running, the advantage is to be behind until the last moment. Definitely not a good spot in a rowing race unless your name is Joe Sullivan or Nathan Cohen. Theoretically, once a boat has reached race pace it is very difficult to make it accelerate further. (Although again, Sullivan and Cohen -2012 Olympic race; defying logic). A study of 16 female rowers showed that in a 2000m race the anaerobic and aerobic contribution was 12.3 percent and

87.7 percent respectively. In this study, the main body of the race was rowed at an intensity equivalent to 91 percent of the participants’ maximal oxygen uptake. Additionally, the participants used 72 percent of their anaerobic reserves by the end of the first two minutes, and had completely taxed their stores by the end of the race. (Hello lactic acid).

So in terms of witnessing a sport in which human power, endurance, teamwork and mental toughness are laid bare, it’s hard to go past the sport of rowing. While rowing rates up there with cross-country skiing and cycling for superior endurance and power, and the Kiwi rowers that we recognise seem other worldly machines, it is theoretically possible to maintain a high level of performance in rowing as we age, with regular continuous

training particularly aimed at developing aerobic capacity. The then oldest competitor in the British Indoor Rowing Championships 33-year-old Graham Benton, won the 2006 Open event by completing 2000m in 5mins 46.7secs – an average power output of 538 watts (try hitting that next time you’re on the rowing machine). Even better; a bloke called John Hodgson did it in 11 minutes 6.2 seconds– a power output of approximately 75 watts and John is 96. So in terms of witnessing a sport in which human power, endurance, teamwork and mental toughness are laid bare, it’s hard to go past the sport of rowing. And if we’re going to be really cheesy, watching an eights race is likely the most powerful. With any luck it will prove an inspiration to using the dusty rowing machine at the gym next time and glean some understanding of the physicality of the sport and how it can help you stay fit. As a parting comment; while a women’s eight race has additionally been contested at the same event here in Waikato since it began in 2002, the English river race which started in 1829 only instigated holding the women’s race on the same day and at the same place in 2015. Yet another reason to like the Kiwi version.

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The University of Waikato Rowing Club welcomes back top international varsity crews from across the globe for this year’s Gallagher Great Race.

World-class river racing action is back in Waikato BY Lauren Taylor

antastic international competition converges on Waikato this month as university crews from Harvard, Cambridge, Sydney and Melbourne compete against their Waikato hosts. Sponsored by local business icon Gallagher since its inception in 2002, the Gallagher Great Race is now in its 14th year. It is superb world-class river racing action on a highly technical course. It’s heating up to be yet another great spectacle as the eights are challenged on the 3.8km course in the three boat upstream race. Navigating and handling the extremely strong, unpredictable currents of the Waikato River is not as easy as it looks. The Gallagher Great Race is a free local event held on September12-13, 2015

WAIKATO’S COMPETITION Harvard University – Crimson In the States, rowing at varsity level began in 1852 with the first intercollegiate athletic event, The Yale-Harvard Regatta. This varsity four-mile event has been held every year since (except during wartime) and is the longest crew race regularly rowed in North America. Its only peer is the even older and

fitness journal september 2015

longer Oxford-Cambridge Boat Race (4¼ miles). To date there have been 94 wins to Harvard’s varsity crew, including the last six races (Yale 54 wins). It is Harvard University’s third time taking part in the Gallagher Great Race, finishing a close runner up to the University of Waikato in both 2007 and 2014. With their current track record, it looks like they’ll be stiff competition once again. Cambridge University – Blues The annual Boat Race between Oxford and Cambridge on the Thames was established back in 1829, and is the second oldest inter-university sport in the world. Oxford has won the race 79 times, Cambridge has won 81 times and there has been one dead-heat. In recent years Oxford has had consistent back-to-back success. Cambridge competed against Waikato University at the inaugural Great Race in 2002. From seven occasions, Cambridge has won three times (2004, 2008, and 2010). The 6.8 km downstream Thames course is longer than the Gallagher Great Race, however the upstream element is unique to the Waikato event.

the country. The club competes as a university club at the Club, State and National Championships and includes members of the Australian squad. Rivalry is high between its compatriot Melbourne, with their annual Boat Race hosted in either city which tests the crew’s skills on the Yarra or the Harbour. Melbourne’s women’s crew has won all four races since the event’s inception. Here in New Zealand, of six outings against Waikato women, Sydney has triumphed once. Melbourne University Boat Club - (MUBC) Established in 1859, the Melbourne University Boat Club is the oldest rowing club in Aus-

tralia and is located in the heart of Melbourne CBD on the Yarra River. Melbourne has a long and successful history at university, state, national and international levels. There’s an ongoing annual battle between Sydney and Melbourne Universities with the current scorecards sitting in Melbourne’s favour for both the men’s and women’s crews. This will be Melbourne University’s rematch after competing in the Gallagher Great Race last year. Here in New Zealand, of the women’s six outings, Melbourne has won once. The Australian visitors will bring good competition as they compete at the Australian University Championships in late September.

Sydney University Boat Club (SUBC) Established in 1860, the Sydney University Boat Club is one of the oldest rowing clubs in www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

GALLAGHER GREAT RACE TROPHIES + STANDINGS The women’s trophy honours Bryan Gould, the former vice-chancellor of the University of Waikato and graduate of Oxford University. He is credited with initiating the Great Race in its current format.

coach for the Olympic British rowing eight and spent a number of years with the Cambridge University rowing team. He led many of his crews to World Championship and Olympic medals.

Bryan Gould Cup Trophy Scoreboard: University of Waikato 10 victories, Washington University 1 victory (2014) Sydney University 1 victory (2010), Melbourne University 1 victory (2006)

Harry Mahon died of liver cancer in 2001. To date, the charity set up in his honour has raised more than £80,000 for cancer research.

The men’s trophy honours New Zealand-born Harry Mahon who was a highly respected rowing

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Harry Mahon Trophy Scoreboard: University of Waikato - 9 victories, University of Cambridge - 3 victories (2004, 2008, 2010), University of Sydney - 1 victory (2012).

WHAT TO WATCH OUT FOR:

The Gallagher Great Race, September 9-13 Wednesday – Waikato University Powhiri welcome and Gallagher Dinner Thursday – Indoor row Saturday – Corporate and secondary school racing Sunday – Secondary school finals and the Gallagher Great Race

fitness journal september 2015

Secondary schools race off Secondary school crews from Waikato and Auckland experience river racing first-hand on a 2.7km race upstream course as part of the Gallagher Great Race competition. Reigning champions, Hamilton Boys' High School and Glendowie College will be back on the water to defend their titles on Saturday September 12. The local boys have

won the race every year since the event's inception, except in 2011 when they were beaten by Auckland Grammar School. This year they will be aiming for a three-

Top tip from Bruce: “I generally get the boys to focus on what they can do to achieve a top performance. The best advice I can give is: to stay focused in your own boat, trust and be confident that you’ve done the work to get you to the line, and above all never give up”.

peat. Sacred Heart College will be back for redemption after losing its crown in 2014 to Glendowie College. Head Coach of Hamilton Boys High School Rowing for the past 10 years Bruce Holden has an impressive record. Bruce and his boys have achieved a lot at the national secondary school competition with six Maadi Cup wins and four Springbok Four wins. Bruce has also coached the boys in this Waikato event since 2007, with outstanding results: six wins from seven attempts. “At one stage my son was in the boat and he backed it up the following year with a second win,” Bruce says. Bruce is particularly excited about this year’s Head of the Waikato crew because he rates last year’s 2014 boat as the best that he has coached at Hamilton Boys' High School. “For the Head of the Waikato crew we start with the previous year’s under 17 crew. This year’s crew hasn’t been finalised yet, however it’s likely to include a few from last year’s winning Maadi crew; Lucas Clarke, Rueben Houghton and Kobi Abrahamson, who will be back to contend for the Maadi Cup again this year. Other members in the crew will come with experience because they were also involved last year in the number two crew which came fourth”, Bruce says. In terms of competition Bruce respects all the other boats in the water but is quick to point out that for this river race, “if you get it wrong the biggest rival is the river itself. It doesn’t matter how good you are, if you don’t pick the right lines into the current, the river will beat you every time”.

crews BOYS’ CREWS • Hamilton Boys’ High School • St John's College • Mount Albert Grammar • St Paul's Collegiate • Glendowie College • Auckland Grammar • St Peter’s School, Cambridge • Sacred Heart College GIRLS’ CREWS • Baradene College of the Sacred Heart • Diocesan School for Girls, Auckland • Epsom Girls Grammar 1 • Epsom Girls Grammar 2 • Glendowie College • Hillcrest High School • Sacred Heart Girls' College • St Peter's School, Cambridge The event is a not only a rowing spectacle, but a full day of entertainment for the thousands who enjoy being close to the action. Parents and students are encouraged to head down to the river bank to support their crew on race day. www.thegreatrace.co.nz/ secondary-school

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Could rowing be the ultimate cardio workout? If you are looking for a cardio workout to give you the best bang for your buck and want to increase your cardiovascular fitness and develop full-body muscle tone at the same time, then the humble rowing ergometer may just be the piece of gym equipment you need to become acquainted with.

essions on the rowing ergometer can be manipulated to suit training goals, fitness level, and time availability. Unlike many other modes of exercise, rowing is a true full-body activity – the more muscles your body uses, the greater the benefits. Rowing uses virtually every major muscle group in your body. With little pressure on the joints, due to the activity’s low-impact nature, rowing works the legs, hips and buttocks with each stroke. Rowing also engages the core and upper-body muscles, strengthening the back, shoulders and arms. Because rowing is low-impact, it may also be suitable for some individuals who are unable to weight bear due to injury or surgery and users can decrease leg compression and speed depending on their injury. While steady-state rowing sessions will still lead to fitness gains, combining interval training on the rowing ergometer has been shown to be an effective way to improve rowing performance, decrease body fat percentage and enhance cardiovascular fitness in athletes.1,2 Studies have also shown that interval training may reduce risk factors for metabolic syndrome, and improve bone mineral density in sedentary older women.3 A study by Driller and colleagues showed that four weeks (seven sessions) of high-in-

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

Interval training session – Begin by thoroughly warming up before the HIT session on the rower. This could include dynamic stretching for the hips and shoulders and a slower paced 500m row on the ergometer. – Intervals: 2.5 minutes at 90 percent of average 4-minute power (watts), interspersed with:

– Active recovery between intervals: 3 minutes at 40 percent of average 4-minute power (watts) – Try to work up to completing 8 intervals (completing full session will take approx 45 mins). Perform this session up to 2 times per week and re-test your 4-minute power after a few weeks to readjust your interval programme. – Always finish with a nice gentle warm-down following the final interval.

tensity interval training (HIT) on a rowing ergometer was able to improve 2000m rowing time by 8.2 seconds, improve VO2max/aerobic capacity, and decrease body fat percentage when compared with a more traditional type of rowing session.1 Try the specific interval training session as used in this study to refresh your cardio sessions and to take a break from the treadmill, cross trainer or stationary bike (see HIT protocol below). If you are new to rowing, it might be difficult to complete all eight intervals, so you could start by aiming to complete two or three and work your way up. Before embarking on the interval sessions outlined, perform a maximal four minute rowing test on an appropriate rowing ergometer and record your average power for the four minutes (watts). This is the value that you will use to determine how hard you will work during your intervals and active recovery between intervals. It is important to note that rowing is an excellent form of exercise, but it’s not without risks. Poor form can result in injury, particularly to the lower back. If you’ve never used a rowing machine before, ask for tips from a trainer to ensure you’re using correct technique. A specialist in exercise rehabilitation and chronic disease management, Kristina Jessup, Sport and Rehab consultant at UniRec, uses “exercise as medicine”. Trained to provide carefully tailored exercise programmes for people from all walks of life and particularly those who may have

struggled with exercise in the past; have particular limitations which prevent them from exercising, or those that simply don’t know where to start, Kristina has a wealth of expe-

rience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation. www.unirec.co.nz/specialist-services

Photographer: Lauren Taylor Student Athlete, captain of the Gallagher Great Race men's crew, Richard Power (Electronics Engineering)

References: 1 Driller, M., Fell, J., Gregory, J., Shing, C., & Williams, A. (2009). The effects of high-intensity interval training in well-trained rowers. International Journal of Sports Physiology and Performance, 4(1), 110-121. 2 Shing, C. M., Webb, J. J., Driller, M. W., Williams, A. D., & Fell, J. W. (2013). Circulating adiponectin concentration and body composition are altered in response to high-intensity interval training. The Journal of Strength & Conditioning Research, 27(8), 2213-2218. 3 Kohrt, W. M., Ehsani, A. A., & Birge, S. J. (1997). Effects of Exercise Involving Predominantly Either Joint‐Reaction or Ground‐Reaction Forces on Bone Mineral Density in Older Women. Journal of Bone and Mineral Research, 12(8), 1253-1261.

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fitness journal september 2015

Call of the

wild

Wanted: a keen rhinoceros to participate in the Hamilton Half Marathon. Sound weird? The challenge is part of a global awareness campaign aimed at saving wild elephants and rhinos.

amilton zookeeper Sarah Jones is the founder of the Tusk and Horn Wildlife Trust; dedicated to supporting the projects in South Africa and Kenya protecting and saving these iconic animals from being killed by poachers for their tusks and horns. Sarah’s husband Gareth is donning one of two specially made animal suits for the 21km event – running dressed as an elephant to support and raise awareness for the species. And the couple are looking for a second person to become involved and join in as the rhinoceros.

Gareth has already run the event once in costume in 2013, as a training run for the Auckland Marathon the same year, where the idea and the costumes were launched to promote the trust and its cause. Sarah hopes someone else can step into her shoes at the Hamilton Half Marathon as the rhino, leaving her free to spread the word on the trust and support the team’s runners and walkers. While Gareth and his fellow animal are sure to attract smiles and attention, they are also keen to share the serious message behind their efforts. “In Africa today, a rhino is poached for its horns (the same substance our finger and toenails are made from - keratin) every eight hours and an elephant for its ivory (which is a tooth that has grown externally) every 15 minutes. The sad reality is neither species will be alive in ten years if the insatiable demand continues for the belief that keratin can cure cancer and headaches and an ivory ornament looks better on a necklace or mantelpiece than the elephant.” As a rhino keeper at Hamilton Zoo, Sarah has a deep connection and respect for the massive animals in her care. The Tusk and Horn Wildlife Trust came about after Sarah spent a week with founder of the The David Sheldrick Wildlife Trust, Dame Daphne Sheldrick, at the nursery and elephant rehabilitation stations in Kenya. “We had a long distance connection for about 12 years due to my individual support

Where the shoe picks you.

of the DSWT but also my burning passion for Africa and its diversity of wildlife, especially elephant and rhino. “Returning to New Zealand I knew the timing was right that I could look at directing a charitable trust for increasing knowledge and promoting opportunities for the New Zealand public to learn about the elephant and rhinoceros species and their habitats. A big part of that vision is also sharing the tragic side and that’s the relentless poaching and the innocent victims that the projects we support rescue, care for and rehabilitate.

“Our donations have helped purchase mobile veterinary supplies including an x-ray machine and ultrasound equipment for use in the field in South Africa, and milk powder for the orphans’ continual supply in Kenya. Elephant calves are dependent on their mother’s milk for the first 3-4 years of their life and rhinos for their first two years which means a nursery full of orphans goes through huge amounts of milk each day.” Sarah and Gareth love the outdoors and keeping active. As owner and operator of Raglan Rock Climbing and Caving (the top ranked activity to do in Raglan on TripAdvisor), Gareth is also a personal trainer and keen cyclist and runner. While his fitness is always impressive, the ordeal of running in an animal suit adds an extra layer of physical challenge. However these animal suits have an enormous amount of creativity and thought behind them. Designed for running and walking, each has complete upper body support and is adjustable to different sized people who step inside. “They are quite roomy inside with each having space for a Camelbak, hydration and food supplies, a facecloth and a music player. The absolute necessities for any event,” says Gareth. The body pieces were designed and created in Auckland by costume designer and WOW Supreme Winner 2001 Tarja Pabbruwe. Raglan tattooist, costume and prop creator Tracy Brechelt carved lifeless blocks of polystyrene into the eye-catching headpieces and artist Jeremy Shirley, well known in Hamilton for his bright and colourful public art works, brought each to life with his realistic touch of spray paint. “The bulk of the materials were all kindly donated by New Zealand companies who were impressed with our project at hand and their ability to generously help with their products,” says Sarah.

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 Thorlo socks are about caring for your feet – the perfect socks for all feet due to their excellent padding and circulation benefits. Purchase your Thorlo socks from any Shoe Clinic store and get their 30 day money back guarantee.

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Good luck to all Hamilton Half participants

Sarah and Gareth Jones While training continues towards the Hamilton Half Marathon, the pair also plan to showcase their elephant and rhino at the Auckland Marathon and Hamilton Round the Bridges. “We are still looking for more people to join in our fundraising team for the Hamilton Half but also the other two events,” says Sarah. “All events offer either running or walking as options, so it’s inclusive of everyone. The day is all about having fun, our mascots being beacons, keeping people motivated, raising awareness for the species and funding for the projects in the wild. “We are encouraging people to give up one coffee or small luxury item and put their

loose change towards our event team and the future of wild elephants and rhino. People can connect with us on Facebook or email tuskandhorn@gmail.com” www.givealittle.co.nz/org/tuskandhorn/

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Get involved in the Direct Group Uniforms Hamilton Half Marathon

he Hamilton Half Marathon, incorporating a 5km and 10km distance, has been held in Hamilton since 2004. This iconic event is managed by Fitness Action Charitable Trust and attracts up to 2000 participants as well as supporters. With no qualifying standards or requirements to compete, it is open to anyone keen to have a go. New this year is naming rights sponsor Direct Group Uniforms, and a 5km wheelchair race around the Flagstaff Park area has been introduced. With the aim of getting people of all ages involved, last year’s obstacle course, the Kids Commando Challenge, proved to be a huge success with 150 entries. This is now a permanent fixture within the event and obstacles include crawling under a net, walking the plank, hurdling and tyre jumping. The announcement of a new half mara-

Arran Pulford, last year’s Half Marathon winner is returning to defend his title this year. thon course for 2016 will be revealed at prize giving. As this is the last year on the present course, Direct Group Uniforms is offering

bonuses for anyone who breaks any of the previous records. This is from the open grade right through to Masters grades and relates to the half marathon and 10km events. While the competition is important, one of the key attractions of the Hamilton Half Marathon is the achievement experienced by participants. For many their goal is to cross the finish line. The Trust’s mission statement is “to create opportunities for health and fitness through activity”. “We want to continue to inspire and encourage people to get outdoors and get active and to educate them on the health benefits gained from running and walking,” says event director Lyn Harris. “Latest reports show NZ obesity rates are growing and in turn leads to increased hospital and medical costs. We believe by organising this event and with supportive advice, the community will benefit by becoming more active. We offer achievable distances for the first timers as well as the more experienced competitors.” Event ambassador Brando Yelavich will be at the event. An intrepid adventurer, Brando completed his circumnavigation of New Zealand’s coastline last year. Determined to live off the land, he climbed, walked, rafted and swam his way round New Zealand, catching fish, birds, rabbits, pigs, deer and whatever else he could get his hands on to survive. Brandon’s goal was to raise money and awareness for Ronald McDonald House, and the children and families under its care.

Camille Buscomb the first woman across the line in the 2014 Half Marathon. “The other reason was personal. I wanted to change my life. I wanted to have more choices and become an inspiration to others to live their dreams, get outside and truly appreciate nature and learn from it.” This year as ambassador of Direct Group Uniforms Hamilton Half Marathon, Brandon is putting his efforts into supporting the Child Cancer Foundation, the recipient charity of the event. The Trust continues to support its chosen charity Child Cancer Foundation, Horsham Downs School Parents’ Association and St Mary’s Scouts. Entries close Sunday, September 27. Late entries will be taken but will incur a late fee. www.hamiltonhalfmarathon.org.nz

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fitness journal september 2015

Fathers: Time to take a health check With Father’s Day being celebrated this month, it got me thinking of the health of fathers out there and also gave me a chance to look in the mirror at my own health.

he main reason I got into the health profession is that I have a deep desire to help people achieve peak performance. As a physical therapist I’m on a journey to become an expert in human movement and function. But over the last 15 years as a practicing physiotherapist I’ve come to learn that movement, exercises, and manipulation does not complete the healing response in many clients. Over the last two years I’ve learned that to achieve authentic healing you must have a balanced mind along with a balanced body. Often this approach is called mindfulness, mind/body connection or being intentional with holistic health and wellness. Now science is starting to catch up with the mind body connection. I recently watched a film featuring a line-up of internationally recognised experts, doctors and professors from Harvard Medical School, Stanford University School of Medicine and several other medical schools from Australia and the US. The documentary is called “The Connection”. It has by far the best explanation I have come across on how we can live, function and perform at peak performance. The filmmaker Shannon Harvey travelled the world in search of the missing link in healthcare. From interviewing world-leading scientists to meeting people with remarkable stories of recovery from severe back pain, heart disease, infertility, cancer and multiple sclerosis, this documentary delves into the

really bad for our health. Well now research shows that the body has a capacity opposite to the stress response, called the relaxation response. Learning to train this response has many benefits. According to research, here are a few benefits to training the body’s relaxation response. • The mind’s healing response effect is 30-50 percent of any biological cure • It changes your gene expression for the positive

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 link between our mind and body. I’ve just watched the film and am buzzing with ideas on how to integrate mindfulness exercise into my daily life, as well as offering a mindfulness service to the community through our wellness centre in Hamilton. For example we have all heard about the body’s stress response and how stress is

• Your telomeres get longer. (A telomere is a region of repetitive nucleotide sequences at each end of a chromatid, which protects the end of the chromosome from deterioration or from fusion with neighboring chromo somes ) • Shortened telomeres have been linked with many age-related diseases. • It can reduce the likelihood of developing heart disease • Improves immune system function A research report of medical students found the immune systems became profoundly suppressed before or just after an exam period. But if taught relaxation techniques they showed significantly better immune function and less illness during exams. Chronic pain including back pain can be improved by training the body’s relaxation response. The film goes on to talk about how science has found neurotransmitters and hormonal receptors on the surface of the immune cell creating a direct connection to the brain. They have also found more than 80 million neurons in your gut; which can act inde-

pendently of your brain, so effectively your mind is not just in your head but through your whole body. Many of our fathers out there, myself included, are pushing ourselves to the max. We are stressed from over work, business deadlines, family, sport and life in general. If we flogged our car as hard as our bodies, we would most likely need a new car every few months. So how can we make change? First of all you have to watch the film. I believe so strongly that the Hamilton community needs to see this that we have purchased the film for public viewing. It is being screened at the Lido Cinema, Centreplace, Hamilton, at 8pm Monday, September 21. Tickets at www.iticket.co.nz or from Advance Physiotherapy on Victoria St. We have only a limited number of seats so get in quick if you want to see the film or buy a ticket for your dad. Secondly we run stress reduction yoga classes at our Advance Wellness centre in Hamilton. Call to book your spot and get started on being intentional with your mind/body health. The Connection is brought to you by Advance Physiotherapy Health & Wellness Centre and Sue Kohn-Taylor, personal development coach. I am looking forward to seeing you at this exclusive screening.

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How to safely target your hamstrings Try this simple yoga sequence to get an effective, targeted stretch in your hamstrings and IT band.

hatever your sport, chances are your hamstrings, and your inner and outer thighs could do with a good stretch. Stretching the hamstrings involves decreasing the angle between the upper body and the legs, and this can be done in a number of ways, depending on the orientation of your body. From a standing position you could bring your foot up on to a low wall or bar in front of you. Or from a seated position you could extend your legs in front of you and lean forward over them. Both of these options however run the risk of compromising the stretch in the hamstrings by rounding into the back. The simple yoga sequence shown here, lying on your back, is a very effective way to isolate a stretch into your hamstrings without compromising the stretch by taking movement into your back. It targets each of your hamstring muscles, and then moves through to the abductors and adductors. For this sequence you will need a yoga strap. If you don’t have one, improvise with any kind of long non-elastic ‘strap’, such as belt, rope or similar.

Hamstring strap series – how to do it.

Yoga for athletes

– Lie you your back with your knees bent and feet close to your hips. – Extend your right leg up and take the strap around the ball of the foot, just below the toes. Hold one end of the strap in each hand, at a level that allows you to keep your shoulders relaxed on the floor. Bring the right leg up to a level where you feel a moderate (not extreme) stretch down the back of the leg. – Gently lift your head up towards your knee, like you are doing a low sit-up. Feel your lower back settle into the floor, then lengthen your left leg along the floor. Press out through your left heel, and keep this leg engaged through the whole sequence. – Lower your head and shoulders back to the floor. Keep your awareness in the stretch through the centre of the hamstrings, gradually letting the stretch deepen. Remain here for 30 seconds. – Move the right leg slightly out to the right side (to about outer shoulder width). This will shift the stretch more into your inner hamstring muscle. Stay here, keeping a moderate level of stretch, for 30 seconds.

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2 – Next, move your right leg to the left a little, taking it just across the centre line of the body but not past your left shoulder. Now you’ll be stretching into your outer hamstring. Hold for 30 seconds. – To move to an inner thigh stretch, hold both ends of the strap in your right hand. Place your left hand on top of your left hip bone. Lower your right leg out to the right. Aim to keep your left hip grounded on the floor (use your left hand as a guide). Keep pressing actively through both your heels, and look for the stretch coming to the inside of your right thigh. Hold for 30 seconds. – Bring the right leg back up to centre. Take both ends of the strap into your left hand, and keep the right leg travelling across the centre of your body and over to the left side. It’s OK to roll onto your left hip, but aim to keep your right shoulder on the floor. Keep pressing out through both heels. Notice the stretch now coming into your outer thigh.

Photos by Peter Bryant

(This is a great stretch for your IT band). Hold and allow the stretch to deepen for 30 seconds. – Bring your leg back up to centre and release the strap. Before changing sides, extend both legs straight out on the floor and observe whether your right side feels any longer than your left. Then repeat the sequence on the other side. If you try this sequence you’ll notice how effectively and safely you can isolate stretches into the hamstrings. By lying on the floor, you will eliminate any strain on the back as it won’t be able to ‘compensate’ for tightness in the hamstrings.

Try this online – watch the video: If you would like me to talk you through a detailed version of this sequence, you can view a video on my website. Go to www. balanceyoga.co.nz/free-yoga-videos.html, grab a strap and find a place to lie down and join me.

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

fitness journal september 2015

1 Cheeky grins from the Pirongia Seagulls netball team before their final game of the season. 2 Hamiltonâ&#x20AC;&#x2122;s own superhero Jared Morgan dressed for a fun game of squash at a recent Lugton Park Squash Club fundraising event. 3 Pretty in Pink: Chris Robertson demonstrates his team spirit for Team Pink at Lugton Park Squash Club. 4 Pirongia Seagulls player Katie King leaping, playing against Paterangi Rockets. 5 Intense play between Pirongia and Varsity. 6 Pirongia 11 Grade player Mark Seager making a break. 7 Bruce Morgan attempts to intimidate the opposition at a Lugton Park Squash Club fun day. 8 Debbie Moore riding WW Shrewsbury. Photo by Lisa Thurgood. 9 Pirongia 11 Grade player Ben Cowen chasing a Frankton 11 grade player. 7

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1 The University of Waikato football team, taking part in the annual Waikato Invitational inter-tertiary sports tournament. 2 Winning success: Hillcrest High School's Year 10 team competed in the Get 2 Go event against 22 teams from schools around the Waikato area. They participated in outdoor-based activities (mountain biking, canoeing, orienteering and problem solving) gaining the most total points and finishing in 1st place. The team have now been invited to compete in the national champs at Great Barrier in December. 3 The Hillcrest High team:Jonah Franke-Bowell, Brodie Maxwell, Jet Lim, Jaxon Wright (back row) Josefine Jensen, Anja Kuys, Jessie Smith, Megan Henderson (front row). 4 Waikato Hockey Under 18s won bronze at the national tournament in Dunedin. 5 Alex Powell winner of the Junior Outstanding Female Umpire from Waikato Hockey Association. 6 Hillcrest High School’s Samantha Quintal, a member of the NZ U19 Women’s Lacrosse team. The 18 member national squad brought back five wins from eight games played recently at the FIL Rathbones Womens 2015 U19 Lacrosse World Championship in Edinburgh.7 The University of Waikato and Auckland Uni touch teams at the Waikato Invitiational. 8 UoW touch player Matt Moore, chasing down Massey Albany’s Katrina Rothwell.

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fitness journal september 2015

Change maker Ben Warren Ben Warren is a living example of one man making massive changes to the lives of many. Highly focused, he has a lofty goal. Ben is striving to transform the lives and health of one million people. While that is quite some goal, as one of New Zealand’s leading nutrition and holistic health experts, he is well placed to achieve it.

is passion, drive and determination see him well on his way to reaching his target. And along the way he is educating and assisting hundreds of thousands of people to enjoy healthier lifestyles. An international speaker with nearly 40,000 having attended his seminars, Ben has made it his mission to build a new future of health, by empowering and educating New Zealanders on the importance of nutrition. He and his family live on a 15 acre organic, permaculturally-designed, nutrient-dense farm in Hawke’s Bay and he shares his vision through seminars and online programmes. Working with a team of nutritionists at the BePure Clinic, he has recently made some exciting developments in his work towards preventing and reversing chronic diseases. A former elite golfer before a back injury ended his playing career, Ben has an impressive collection of qualifications which enable him to offer a diverse and holistic knowledge on a range of health and wellbeing topics. (Qualifications: MSc (hons) Holistic Nutrition, BA (hons) Experimental Psychology, Level 3 CHEK Nutrition and Lifestyle Coach, Level 2 CHEK Muscular-Skeletal Therapist, level 2 TFH, Level 2 EFT, continued education in soil agronomy). Originally from Bath, England, Ben graduated with double honours in Experimental Psychology and worked as a golf coach following the end of his own competitive career. It was in the pursuit of excellence in golf that he discovered optimal joint mechanics and began studying to become a certified golf biomechanic. The more Ben discovered about the body and the shared nerve innovation between muscles and organs, the more his interest swung to organ function and nutrition. He studied nutrition extensively through the Chek Institute in California, a health and

exercise institute. Understanding it’s what we don’t know about nutrition that makes us sick, Ben completed a Master’s Degree in holistic nutrition to help find the missing links to people’s health issues. Ben has been running a private health and performance practice in Havelock North for the past 10 years, while simultaneously running nutrition courses across New Zealand and internationally. He has continued his education by studying soil agronomy and acknowledging the role the mind has to play in health. He is also an Emotional Freedom Technique practitioner and has skills in applied kinesiology. Through his years of clinical experience Ben developed an ancestral eating programme. This programme flies in the face of current conventional nutritional recommendations – encouraging consumption of organ meats, butter, leafy greens and avoiding foods like highly processed grains and sugar. This different approach produced amazing results reversing the parameters of Type 2 Diabetes in a pilot study of 27 Maori. It was featured on 60 Minutes involving ex All Black captain, Taine Randell. Fitness Journal caught up with Ben for some snippets of advice around men’s health and wellbeing: With your 10 years’ experience working with patients in your clinic, what would say are the most common issues that men seek help for?   The biggest issue I have seen with men is that they don’t actually come in when they need to. I liken men to a Toyota Hilux, you can run them into the ground with minimal servicing and they still work pretty well. The trouble is eventually the engine will blow. Men just keep going until they have a major problem (such as a heart attack or stroke) and then they start looking at what to do

Highly focused Ben Warren – on a mission.

about it. Then it’s much harder. Therefore a lot of the men are coming to me after getting a major health scare such as being told they have Type 2 Diabetes or a heart issue. Men are also improving their energy levels and the way they are feeling (tired and mildly depressed with life). Are there any vitamins/minerals that New Zealand men tend to be deficient in?

Absolutely. There is evidence of deficiency in a number of key nutrients. Selenium would have to be the one that impacts men the most, particularly as they age. The average blood levels of selenium in New Zealanders is 1.1. It is believed the cancer protective effect of selenium occurs at blood levels 1.6 to 1.7, so we are really low in New Zealand. In one study of men at high risk of cancer, selenium supplementation

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reduced lung cancer by 50 percent and prostate cancer by more than 60 percent. Because prostate cancer is the number one registered cancer for men in New Zealand extra selenium would be great, either as a supplement or eating 3-4 Brazil nuts every day. What are the top three things men can do to increase energy levels? Firstly, a really simple thing… drink more water. It is believed that there are three billion cellular functions a second that require water and so one of the easiest ways of bringing in more energy is by drinking water. Men should drink 0.033 litres per kg of body weight (eg 90kg should drink three litres a day). Secondly, eat green leafy vegetables three times a day. On a cellular level your body burns B Vitamins and magnesium to create energy, like your car burns petrol. Green leafy vegetables are one of the best sources of magnesium. And my final tip to increase energy levels is to eat liver. Liver is one of the best sources of B vitamins, again directly attributing to the energy production pathways in the body. What clues can men look out for that something’s going wrong in their body? Other than the obvious, which include regular blood tests such cholesterol and a PSA test there is one major, not so obvious, sign to look out for and that’s erectile dysfunction. It’s becoming increasingly easy to deal with this problem by popping a little blue pill, however underlying this issue is a far more sinister health concern - heart disease. So if men are finding themselves needing to pop the blue pill more often than they would like, they really need to start looking at the risk of heart disease and improve their diet.

six tips for men

Are there any specific foods men should eat more of?

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I’m a huge fan of ensuring that men are eating enough protein. We know that maintaining muscle mass is one of the most important indicators of health as we age, (Plus is also helps us keep our youthful look). Eating adequate protein together with the right exercise is an absolute key to maintaining muscle mass and minimising body fat as we age. I like my male clients to ensure they are eating protein at every meal, including breakfast. So I often encourage

Tip #1 – Eat more during the day

Most men tend to not eat enough during the day, which then means they go into a calorie deficit and end up in the pantry at 9pm looking for more calories even after a big meal. This late night eating pattern sets up your body to burn muscle mass and store fat… exactly what we don’t want!

Tip #2 – Exercise in the morning

By exercising in the morning you’re going to raise your feel good hormones and main daytime/energy hormone cortisol making you sharper at work, more toned for the weekends and needing less coffee during the day.

Tip #3 – Eat a large high protein breakfast

This will set up your metabolism for the day and will also help you avoid the morning tea shouts. (Best time to eat the big breakfast is 30 minutes after your morning workout).

Tip #4 – Blast belly fat by relaxing

Body fat cells have three times more receptors for stress hormones, meaning the more you are stressed the more belly fat you’ll store. Simply remembering that stress is only created in the mind and keeping a cool head when all around you is manic is huge for flattening those abs.

Tip #5 – Take a high quality multi mineral/ vitamin supplement The nutrition we need is rarely in

the food these days. Taking a high quality multi will keep your B Vitamins topped up for energy, give you Vitamin C and E for healthy arteries and selenium to help protect your prostate. Easy.

men, depending on their body type, to eat eggs or even meat for breakfast to help set them up for the day. If you could give one piece of advice to New Zealand men to help them improve their overall health and wellbeing what would it be? It would be to reduce belly fat. Belly fat is a key indicator of "metabolic syndrome," a cluster of abnormalities that include high levels of blood sugar, blood pressure, and

triglycerides, as well as low levels of "good" HDL cholesterol. This combination of risks has an impact on mortality from heart disease and is also associated with an increased risk of Type 2 Diabetes. To target belly fat, eliminate sugar, processed grains and alcohol for three weeks and you’ll be amazed with the results. For more information on Ben Warren, check out www.bepure.co.nz

Trend alert! Turns out adult colouring books are the latest trend to be embraced as a form of creativity and stress release. Pouring off the shelves by the millions, adults around the world are rediscovering their childhood love of colouring in. Considered a tension release and form of meditation, there is indeed something deeply soothing about mindlessly colouring in detailed pictures. We gave it a go ourselves and were surprised to find just how relaxing it was. Two of our favourites are Secret Garden by Johanna Basford and Birds & Butterflies by Alice Chadwick. These UK illustrators are just two of the talents behind the craze. Adult colouring books are topping best sellers lists, with many shops in Waikato selling them as fast as they can get them in. Leave your colouring books and pens lying around – you’ll be surprised who picks them up and has a go (teenage son and grandmother are equally addicted). Forget googling funny cats on the internet – turn off the tech, grab pens and paper and see what happens.

WIN WIN WIN Thanks to Penny’s Book Store at Westfield Chartwell, we have two fantastic colour prize packs up for grabs. Indulge your creativity with these great prize packs which have everything you need to get colouring. To enter, just email your name and contact details with Penny’s Book Store in the subject line to win@fitnessjournal.co.nz or enter at www.fitnessjournal.co.nz. Entries close October 16.

Tip #6 – Ditch the business booze

At business lunches and dinners ditch the booze and for a more sophisticated sparkling mineral water with lime. It shows you’re serious about your business while reducing the load on your liver.

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fitness journal september 2015

A quick guide to men’s wellbeing There is an overload of information floating around about health and wellbeing. Like many things in life keeping it simple can be most practical and most effective. Natural health for prevention and maintenance can be simple and has yield results with a minimum of fuss. Step one: A healthy diet.

The best start is to cut out white flour, white sugar, refined foods and alcohol. Eat lots of fresh produce.

Step two: Exercise.

Not doing any sports or weekly exercise? Think about walking up the stairs instead of taking the lift or go for a walk at lunch time (Hamilton has amazing city walks). You know what to do.

Step three: Water.

Are you drinking enough water? Get a sipper bottle – make sure you refill it three times a day. Too hard? Drink a glass of water before every meal, every coffee/drink, before a shower/bath and sleep.

Step four: Smile.

Take a breath before getting stressed/angry or sad. Maybe the situation does not need raised blood pressure, fight or flight reduced adrenals and a bad/sad day. If it does deserve it - move on from it. Otherwise the only damage being done is to yourself.

And finally:

Take a daily supplement for wellbeing, digestion and energy. My personal favourites are Biostrath, Lifestream Multi and Himalayan Clay.

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

Meet health guru Jason Shon Bennett

iwi health guru and best-selling author Jason Shon Bennett is visiting Thames on September 22 as part of his nationwide tour for 2015. The international speaker has been touring New Zealand since early May, with his seminar, My 20 Golden Rules. Jason has been studying the Centenarian’s, the longest-lived and healthiest people in the world, for almost 30 years and has come up with his top 20 rules to exceptional health. He will be speaking on this at his seminar and has also written his second book, My 20 Golden Rules, about it, which was released early June. His previous book Eat Less Live Long was also Whitcoulls’ top 100 best seller. Jason was sick and on daily medication for more than 25 years, but found a way to rebuild his body and cure himself through applying the diet and lifestyle habits of the Centenarians that he studied. He has been free of illness and off all medication for nearly 20 years. “If you’re sick on a regular basis, overweight or obese, have an ‘incurable disease’, are tired all the time or look much older than your age, there are 20 simple things that you can do that will, without a doubt, improve

your health and your headspace almost immediately – and it is my passion to educate people on these simple but life changing shifts that are so easy to implement,” he says. Jason will be speaking in Thames on September 22.

WIN WIN WIN Win one of two double passes to attend Jason Shon Bennett’s Thames seminar being held at Equippers Thames on Mackay St (opposite the library) on Sept 22, 6.30pm. To enter, just send your name and contact phone number to win@fitnessjournal.co.nz with JasonShonBennett in the subject line or enter at www.fitnessjournal.co.nz Entries close September 17.

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Arch Angel: Sarah Ord As the eyebrow continues to be the mostly hotly contested facial beauty feature around the globe, with models, actresses and we mere mortals vying to achieve the perfect brow, Hamilton woman Sarah Ord has honed her natural creative talent and evolved a business around her passion for symmetry, beauty and the perfect brow arch.

How did you become involved in this industry? As a teenager of the 1990s I fell victim to the pencil thin eyebrow trend. At 14 years old, I thought my ‘ant lines’ were cool and I was ‘cool’. At 18, it dawned on me that my Before

eyebrows did nothing for my face shape and I wanted my beautiful, bold arches back. That’s when the obsession really began. I got seriously good at filling them in so that they appeared ‘thicker’ without looking unnatural. I managed to fool everyone. “Wow, I love your eyebrows, they’re perfect.” If only they knew. I was simply a talented eyebrow artist. So it would be fair to say that my eye for design and my perfectionism played a huge part in my success as an eyebrow artist. What was once an unhealthy obsession for perfect brows helped form my career. What keeps you passionate about it? My bad experience helps keep me passionate. I don’t want young women to do what I did and spend years rehabilitating their eyebrows. I encourage my clients to embrace their natural beauty and show them how to apply eyebrow cosmetics so that their arches frame and complement their face shape, not change it. Why are eyebrows so important? Why not just leave them be? Eyebrows quite literally, say a lot about aperson. Maintaining, grooming and filling in your

Shaped

Filled

WIN WIN WIN Win one of two Brow Beauty prize packs; each one including a session with Arch Angel Sarah Ord to shape and learn how to make the most of your natural brows. Each winner will also receive a fabulous Billion Dollar Brow kit, comprising brow brush, brow gel and brow powder. Treat yourself to the ultimate brow pamper. To enter, email your name, address and contact phone number, with the keyword Arch Angel in the subject line. Or enter online at www.fitnessjournal.co.nz Entries close October 16.

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Top five tips

for eyebrow care/shaping Brush your eyebrows in an upward direction for a fresher more youthful look. Best achieved with Billion Dollar Brows brow gel for long-lasting control.

Sarah Ord brows correctly is as important as the clothes you choose to wear and how you style your hair. Not only are your arches a form of self-expression, but they help complete your look. In fact, well-groomed brows trump lippy (there I said it!). If your brow game is strong then you can opt for less makeup. Just a little blush and lip gloss will do. What are the most common mistakes people make? The most common mistakes I see include arching their eyebrow too early (the peak should be approximately two thirds of the way along the brow line) and removing too much hair between their eyebrows making them appear too far apart. This is due to taking the inside measurement from outside of the nostrils, rather than bridge of the nose. Give us some easy tips for beginners? Wild, unruly brows are better than badly tweezed cookie-cutter brows. Don’t be a bathroom butcher, surrender your arches to a professional. What tools of the trade do you recommend? The Billion Dollar Brows Brow brush for grooming/blending, brow powder and brow gel for polished perfection. These three products will ensure brows that wow!

Brows should complement your face shape, not be the most dominant feature. Please don’t colour them in completely, instead concentrate on sparse areas with feather-light strokes to make them appear fuller.

When filling in your brows it’s important to take a step back from the mirror every so often to regain perspective. No one is looking at you that close.

Never accept an ‘eyebrow shape’ as an add-on to an existing service. If they aren’t specialists I’d be wary.

If you insist on tweezing your brows yourself invest in a Billion Dollar Brow Buddy Kit. This ingenious tool will help guide your tweezers in the right direction.

fitness journal september 2015

Beauty spot

rch Angel has become something of an overnight sensation, with Sarah amassing fans around New Zealand, and Hamiltonians flocking to her home-based salon in their quest for perfect brows. Admittedly I was a little dubious as to just how much impact the lowly brow could hold responsibility for. However a quick and painless tweeze under Sarah’s experienced hands, and with a few subtle tweaks, I finally saw the wonder of the perfect brow. Right there, on my very own face. When she is not busy coaxing brows into shape, Sarah is a busy mum to her 17-monthold daughter and credits running as her form of stress relief. “I was never particularly athletic growing up but dad and my brother were always keen runners.” Sarah has joined their ranks and now she and her brother enjoy a competitive race to the finish line every time they train or run events together. With five half marathons under her belt, Sarah recently achieved her goal of running the Cambridge half marathon in under two hours. “I’d always missed that by just a few minutes so was thrilled to cross the line in under two hours last weekend,” she says. Next on her hit list is the Hamilton half marathon in October.

Please don’t feed our children As a child you are often given food as a treat or a reward for good behaviour. Lollies, cakes, biscuits...all kinds of yums (drool). The tendency for adults to reward good behaviour with food is widespread in our culture (and let’s be honest, it’s not the best way to develop healthy eating habits). This is of special concern to parents of children with food allergies and intolerances.

hen children are outside the care of parents or caregivers, they are at the mercy of other adults with good intentions who may not always have all the information required to keep them safe, or who may in some cases disregard what parents/caregivers have told them because they think they know better. It’s a difficult situation for parents, they can’t be with their children all the time. Children need to be free to attend day-care

fitness journal september 2015

or school, visit their friend’s house or stay with family. Parents of allergy or intolerance-affected children are usually extremely vigilant about informing their child’s carers about their food requirements. They need to be, because children are easily influenced by their peers, and do not have an equal voice when discussing food options with an adult. Younger children are especially high risk because they don’t have the language skills to be able to explain what they can eat. Even with careful vigilance however, there are still a large number of mistakes being reported in food allergy and intolerance communities on a regular basis. I’ve heard many examples of family members giving ‘treats’ to children even though they’ve been asked not to do so by the parents. These well-meaning adults think they are doing the right thing, but by ignoring the wishes of the parents they have inadvertently harmed the child’s health. I recently received an email from an angry parent whose gluten-intolerant child was given baking by a teacher, despite the teacher having repeatedly been told that the child was gluten intolerant. It is frustrating to hear again and again the number of people who think that anaphylaxis is the only true response to food allergy or intolerance. This is not the case. And this confusion is part of the reason why I believe so many people continue to ignore the wishes of parents, because if they can’t see the reaction to the food. It can’t be real, can it? Whether through wilful ignorance or an honest mistake, it is the child and caregivers/parents who suffer the effects when allergy-free diets aren’t adhered to. A reaction to food could be mild or it could be

sugar and other nasties. A little bit won’t hurt though will it? Yes, sadly, just a small amount of an allergic food source can trigger reaction. For some children, this could be just a few crumbs – eek!

Christina stewart Christina Stewart is passionate blogger, photographer and cafe haunter, who has spent a lifetime dealing with multiple food allergies and intolerances. Her website gluteygirl.com is packed with education, advocacy, tasty recipes and inspiration for foodies and fellow sufferers. Packed with information on all things gluten-free, dairy-free and low FODMAPs, there are also plenty of interviews, cafe reviews, recipes and mischief. www.gluteygirl.com life threatening. It could also be immediate or take hours to appear, and the recovery time can sometimes take weeks or even months. A reaction to food can include anything from severe stomach pain and diarrhoea, to hives, behavioural changes or even anaphylactic shock and death. In the case of coeliac disease, some people have no visible reaction at all, but the invisible damage to the gut and the effect on the immune system is still extremely serious. But what about children who don’t really have an allergy or intolerance but aren’t allowed to eat certain foods? There are children who don’t have a food allergy or intolerance but are off certain foods for a medical reason. It is not uncommon for children with ADHD or autism to experience improved cognitive function and behaviour on an allergy-free diet. They aren’t necessarily allergic or intolerant but the food still has an effect on their wellbeing. It doesn’t really matter why a child isn’t allowed to eat certain foods. If the parent has asked not to feed their child something, then it’s up to the adults who are looking after that child to respect the parents’ request. I don’t want the child to miss out though If you’re in a position where you’ll be caring for a child with allergies or intolerances, check with the parents. Usually they can either provide treat foods or tell you what is safe for their child to eat. It does take a bit more planning, but that way you can keep the child safe and they won’t miss out. Treats don’t necessarily have to be junk food either – there are lots of options that are tasty and delicious for all ages but don’t contain loads of

How do I know if my child has a food allergy or intolerance? Children often don’t have the language skills to adequately describe what’s going on with their bodies, and the signs of a food allergy, coeliac disease or food intolerance aren’t always what you’d expect. Here is a list of just some of the signs to look out for: • Failure to thrive (not growing at a normal rate, struggling to put on weight) • Nausea, vomiting, constipation, diarrhoea, stomach pain, bloating • Reflux or colic • Eczema, rashes, hives and other skin disorders • Sneezing, coughing, runny nose • Frequent distress and crying • Fatigue or weakness • Aching joints and muscles • Itchy throat, mouth, tongue, swelling of the tongue and throat, difficulty breathing, dizziness, loss of consciousness (these are signs of anaphylaxis and require urgent medical attention) • Low iron (anaemia) • Behavioural difficulties, irritability, cognitive issues The symptoms of a food allergy or intolerance can also be a sign of other health issues, so it’s important to see a doctor before changing your child’s diet. If the parents have food allergies or coeliac disease it is possible that a child will also have these conditions, but they may also be perfectly healthy. There are more than just genes at play when it comes to allergies and coeliac disease. Particularly with growing children, it’s important not to remove food sources unnecessarily. How do I keep my allergy/intolerant child safe? • Inform any adult who will be looking after your child of their allergies/intolerances. It may be necessary to put this in writing if it’s a big list of food items that cause a reaction or if there are multiple adults looking after your child e.g. a classroom with several teachers. • Teach your child from a young age how to read food labels, the consequences of eating the wrong food e.g. ‘it will make your tummy sore’, what foods are safe for them and how to confidently and politely explain their food allergy/intolerance to an adult. • Provide packed food if you’re not sure what will be on offer. • For toddlers who can’t speak for themselves, it may be appropriate to dress them in a top that states the allergy or says ‘don’t feed me’ (many parents have found this to be effective when going to events with crowds). Arm bands can also be purchased with allergy warnings. • Make the time to explain to family and friends what your child’s food needs are and why they can’t eat certain things. Their buy-in will help ensure the child’s safety in your absence.

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Eating Clean: Living Paleo The Paleo approach to nutrition has attracted widespread interest in recent times, largely spearheaded by high profile chef and Paleo advocate Pete Evans.

ow at last there is a New Zealand guide to the increasingly popular paleo approach to cutting out gluten, grains, dairy and refined sugar. Kiwi Rachel Devcich has been living paleo for four years, and raising her young family along the way. Her book Eating Clean Living Paleo is a New Zealand guide to the Paleo trend, which is ideal for people with food intolerances to gluten and/or dairy, or who want to cut refined sugar out of their diet. Originally a chef turned graphic designer and photographer, it was a natural combination of skills that led Rachel to creating a website (cavegirl.co.nz) with recipes dedicated to clean eating. After enormous changes to her general health and energy Rachael became passionate about sharing the message. She has come almost full circle, having been raised in a large Croatian family, where she admits her parents ‘had the whole food thing down’. “Grow the food, cook the food, eat the food and eat all the food,” she recalls. “We ate whatever food we had, we cooked from scratch – which wasn’t even a saying then. It was just something you did.”

Eating Clean: Living Paleo by Rachael Devcich, Bateman, RRP $39.99

Pecan and crunchy cocoa bark Like many, Rachael realised she had got caught up with a busy life and raising two children. “I just trusted that the many convenience foods we bought were created in our best interests. I laugh a little about my naivety now. Luckily I’d grown up cooking and had initially trained as a chef, so it was time to get back in the kitchen with natural ingredients. “I had to get creative to stay the distance, and especially if I was going to get my kids on board! So I started to experiment with recipes again, recreating our Kiwi favourites, providing lots of snacks and treats to fill those little lunchboxes and make it easy for us all to eat clean for the long-term.” These days she continues to appreciate good food and ingredients and generously shares her inspiring recipes. Eating Clean Living Paleois usefully sectioned into mealtimes: breakfast and brunch, lunch and light meals, etc. It is packed with vibrant flavoursome ideas – even if you’re not following the paleo lifestyle, you’ll want to rustle up a batch of choc-nana easy peasy pancakes or try the addictive pecan and crunch cocoa bark. Plenty of informative food for thought here and a family friendly cookbook packed with eye-watering images and mouth-watering recipes. It has our tick of approval. Check out Rachael’s website cavegirl.co.nz

Makes 1 small tray That soft nutty taste with lingering hints of salt and honey, velvety on the tongue with the crunch of the cocoa nibs...omg, every time I make this I have to immediately give most of it away, because even when it’s at the very back of the freezer and really hard to get to, it calls my name. Loudly. Relentlessly. 3/4 cup pecan nuts 1/2 cup coconut oil* 1/2 cup almond butter 1 tablespoon manuka honey 1/2 cup coconut flakes** 1 teaspoon vanilla extract handful of unsweetened cocoa nibs generous pinch of flaky salt * I just use the cheaper (clay refined) coconut oil for this to keep the cost down, and the taste is a little less coconut and a little more caramel. ** If you can’t find coconut flakes, sometimes called chips, use desiccated coconut. Toast the pecans in a small frying pan on a medium-high heat. Watch carefully

and shake the frying pan to brown both sides of the nuts. When golden in colour (after about 5 minutes) remove from the pan. When cool enough to handle, chop roughly, or if you are a bit particular like moi, slice them all lengthways so they look prettier. Gently heat the coconut oil, almond butter and honey and stir well to combine. Pour the mixture into a bowl and add the pecans, coconut flakes and vanilla and stir again. Line a small baking tray with baking paper (the smaller the tray, the thicker the bark), pour the mixture in and spread out evenly. Sprinkle over the cocoa nibs and salt then put in the freezer to set for about 30 minutes. When the bark is set, cut or break into pieces, then store in a container in the freezer. These melt easily at room temperature so only take out what you will eat. It will call your name. Be prepared. Paleo cookbook extract © Rachael Devcich/David Bateman Ltd, page 88.

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Are you sabotaging your health journey and not realising it? The real story to achieving better health and the figure you desire When many of us go on a “health kick”, “weight loss” or “fat loss” regime, success is geared around actions. You may be exercising five times a week, have started eating healthily and you succumbed to a few quick fixes. But a wee way down the track you have gone back to old habits, “life got in the way”, and to your horror you put all the weight back on and/or more.

ow you start to feel like a failure and don’t like what you see in the mirror. Wow, how heavy does that scenario make you feel?! All of this is focused on the actions of doing something. Action is important, but what people don’t realise is that to create sustainable change, actions are driven by four other aspects, which I will discuss further in this column. To create sustainability, address the source (e.g. thoughts, emotions, environment or all of them) of the disruption, not the course (actions). For a moment let’s take a look into the greatest organ to change, the brain. The brain is the great driving force behind what behaviours we display and what actions we take. More research is suggesting that we can rewire and retrain the brain to grow more brain cells (neurons) that help us to carry out specific behaviours and actions. Signalling occurs at the ends of the brain cells and it is the biochemical communica-

fitness journal september 2015

tion via hormones and neurotransmitters (biochemical messengers) like noradrenaline, dopamine, serotonin and oxytocin which leads to an increase or decrease in communication between brain cells. How do we do this you may ask? Well, the saying “practise makes perfect” is not wrong. The more we practise and train our brain to ignite and communicate through the right pathways the stronger those communication pathways get, because the myelin sheath (a protective protein and fatty coating around the tail end of nerves) becomes thicker allowing faster more effective signalling between the brain cells in that pathway. But how to rewire our brain? Don’t worry, this does not require a mad scientist and you won’t come out like Frankenstein. You will however discover the greater you, the deeper you, gain more freedom, health and vitality. Hands up if you want that. (I’m going to assume you put your hand up). Our brain is constantly changing in response to our thoughts, emotions, physical environment, social/ cultural environment and the actions we take. However it is the thoughts, emotions, physical environment and social/ cultural environment that drive the actions. So when you appear to act without thinking you have reacted to an emotion or in response to your environment. A great example of this is food fear (which I wrote about in my last article). How many of you were happily eating fruit and then a friend came along and said “Oh no, don’t eat fruit it’s full of sugar and you know sugar’s bad, you will put on weight/fat”. Now you are too scared to eat the once nourishing, nutrient-dense fruit. The emotion of fear (which isn’t a healthy one by the way) and the social environment you are in has created the action to take fruit out of your diet. You have now trained your brain for a certain chemical pathway, which from what I have seen creates fear and

confusion. This is why the holistic approach to your health journey is so important for success, if you can hit the source of your barriers; the right actions naturally ensue. Let’s break down the factors, starting with our thoughts. I believe our thoughts and emotions have a huge effect on our body. More and more science is now validating this. Each thought has its own physical code in the brain, even though these cannot be seen. This is like radiation – you cannot see radiation but you see the physical effects it has. Our thoughts create different chemicals in the brain and different hormones in the body. With your thoughts, you are training your brain to grow certain cells for those pathways, which have very real physical effects. Therefore, it is really important to look at what you are telling yourself. If you keep telling yourself you are fat then guess what… you are going to get bigger. When you think differently, you respond differently and you process food differently. Your thoughts affect your energy levels, your immune system, your hormonal system and your metabolism. Humans are emotional beings. Our emotions are important for us to understand each other and the world around us on deeper levels. They are a great gift if we use them correctly. Emotions are powerful, more so than our thoughts with the effects they directly have on our body and the actions we take. Our thoughts and emotions are very much connected; they both affect each other. This doesn’t mean you have to force yourself to try to feel more positive when clearly you are not. Negative emotions are like beacons of light, exposing what we are carrying that is no longer beneficial for us, essentially telling us something is wrong. We are not meant to dwell in them if they are negative, we are meant to observe them, learn from them

danielle roberts 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

and then use that guidance to change our actions, behaviour and most importantly how to live the best way possible. Here is a practical application you can start to work on changing now with regard to rewiring thoughts, hence emotions. How many of you refer to “losing weight” and/ or more specifically “losing fat” when wanting to become healthy and change the way your body is feeling? How does saying those phrases make you feel about your body and about yourself? Let’s break down the above phrases to discover why the body would react in such a way to these words. When you say the word “lose” what emotions come up for you? Think about it. What images come to mind? www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Do you feel energised and uplifted or sad and depressed? MOST of the time in most contexts lose is something people try to avoid…loss of a loved one, loss of a job, loss of reputation. Think about every time you use the word lose. Loss goes hand-in-hand with grief and suffering. Think about how losing an important object is extremely frustrating and inconvenient. Loss implies that something we need or want is missing from our lives. A majority of the time when we lose something we want it back and if we lose someone we know we cannot get back we want them back anyway.

Our emotions release different hormones into the body sending them to various body systems. Emotions are so strong that they actually activate different parts of the brain, depending on whether they are positive or not. In the same way we resist weight loss. The resistance is not conscious; most people genuinely set goals, start watching what they eat and commit to exercise. However, because of this language there is constant tension between the brain and the body. For some people the more they lose the weight the greater the tension between the brain and the body. Hence, those people tend to lose the weight and then find it again. When you say the word “weight” what emotions come up for you? What images appear? Many people probably find that saying the words weight or body weight makes them feel heavy and weighed down. If these words bring up a neutral emotion then that’s fine

you can use them. However any words that bring up negative emotions or thoughts are going to cause an issue of resisting the issue that the matter represents. Another issue with using this wording is that it reminds you of what you don’t want and how far you are from what you do want. It may also be a reminder of past unsuccessful attempts. When you say the word “fat” what emotions come up for you? What images appear? The word fat for most is now seen as something that is a part of the body that is unsightly, disgusting or undesirable. Since we all need it to survive, think about how much we are bashing our bodies. How much we are saying to them, I don’t like you – you’re disgusting, I don’t love you, I want to get rid of you. Over the years society has had a lot to do with the decline of the word fat. Once fat in the diet was good, it wasn’t any more because you would put on weight. If you didn’t have a figure like a bikini model then you had too much fat. NOTE: this isn’t about body shaming at all, this is just a realistic example of how society has now changed its thinking on the word fat. So whenever you want to use the word fat in reference to your health journey I suggest you change it to the word adipose (or full version, adipose tissue). How different does this sound to you compared with fat. I actually find it quite funny in comparison. Adipose tissue is simply the scientific word for fat. We actually have many different forms of it. The types of adipose you want to “release” (way better word than losing, right?) are visceral (the unhealthy tissue around the organs that leads to disease) adipose and white adipose (the excess subcutaneous tissue- note we still need some or we won’t have a layer to protect our body and insulate it from the cold). Rather than using the words above, here are

Bone Density MRI Xray Ultrasound

some suggested phrases… “I am releasing what my body doesn’t need” “I allow my body to guide me to optimal health” “I am proud to look after my body” Lastly comes the physical and social/cultural environment. Over the years our world has become more and more inactive, faster paced, technology based, nutrient poor, highly processed, money driven, and an obesogenic environment. Yet not everyone today is carrying excess adipose tissue and despite these environmental pressures it’s still possible to learn to choose the responses that serve you best. The brain is influenced by the physical environment through the senses. Pollution, toxins and foods all impact brain function, however our thoughts and emotions (the internal environment) are more powerful than this outside environment. How our external environment affects us is mediated by our thoughts and emotions. Hence when you address the latter first, you are able to change your external environment. You see new opportunities and new ways of overcoming obstacles to achieve your goals.

The same goes for the social environment you are in. For example, was your mother a dieter? Were you teased about your weight at school? Were you praised when you finished everything on your plate? Depending on how a person is brought up food can represent many different things, other than what it truly is, nourishing fuel for our bodies to function, i.e. reward, punishment, comfort, distraction, protection, love, rejection, belonging, celebration. There is no right or wrong way to view food and eating. What’s important is becoming aware of the meaning you attach to food and the role it has for you socially. This awareness gives you the power to change if you desire to. All of what I have explained is merely scratching the surface with regard to this approach to our health. If you have resonated with this information and need more assistance then please contact me for coaching. Let’s empower you to set yourself on the sustainable health journey where you allow your body to guide you to your optimal health.

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Yogalicious When Janelle Hope sets her mind to a task, she pursues it with determination and tenacity. The vivacious and active mum is the mind behind the popular yoga apparel website flipyourdog.co.nz

ombining her passion for fashion, movement and comfort, Flip Your Dog also reflects her sense of joy and colour. Growing up in Hawke’s Bay, Janelle (right) was immersed in the world of dance. Her life revolved around competitions, choreography and exams in ballet, modern dance, tap dancing and contemporary. Having completed all of her modern dance grades by the age of 16, she was accepted into the Wellington School of Dance only to choose completing her degree in Psychology and Education over it. Extensive global travel and working in the film and television industry before having her two daughters saw Janelle step up her interest in yoga. “I noticed so many people wearing plain black and so began my discovery for brighter more interesting prints. I came across Teeki and Liquido Active and thought ‘great I’ll get me some’ only to find they weren’t readily available in New Zealand, which I thought was crazy. “So I set about finding a way to bring these gorgeous activewear brands and more to New Zealand and dress myself at the same time.” Flip Your Dog (named after a yoga movement) was the result and the website offers a tasty array of yoga and athletic wear.

Fitness Journal caught up with Janelle for a quick insight into her lifestyle. How do you relax? With a juicy Yin Yoga class and a lovely snuggle into bed with a really good TV series. I also love a hot bath with epsom salts. What is your favourite pick-me-up meal? I love my brekkies. This is the most important meal of the day for me and I make a batch on Sunday afternoons and put them in the fridge in grab and go snaplock containers. Chia Lucuma Pudding with cocount yoghurt, cacao nibs, blueberries, raspberries, and toasted cashews, sunflower, and pumpkin seeds. Mmmm. Such a power packed punch of nutrients, protein, and minerals for the day. Last night after dinner I was still a bit hungry so I grabbed one of these and boom, instant satiation. Another quick fix is protein and green veg smoothies in our Nutri Bullet. This contraption is a must have. What is the most rewarding aspect of your business? I love seeing women take the plunge from

black into bright bold beautiful prints and once they’ve gone there they can’t go back. I love the connections I make with other women around the country - much of the business is chatting, emailing and answering questions and helping women find styles and sizes that suit them. I find it really rewarding to offer and be recognised for great customer service and relationship building. Life is all about relationships and if you don’t have engagement with your customers then you just become faceless and I’m not about that. Describe your attitude to fitness and wellness? I think it’s really important to find balance. For me personally my body and nervous system weren’t made to be go go go and run ultra marathons. It’s important to find balance. I love Yang yoga (Vinyasa) but I need to also practise Yin (restorative) to keep me balanced. I also have just begun practising more meditation. Meditation and medication are only one letter apart, I find that really interesting. I eat only certified free range or organic meat and eggs, minimal dairy, low sugar, low gluten, and zero alcohol - this works for me and I really notice when I have gone off kilter and indulged in something and I need to pull myself into balance. Also SLEEP. So important to being able to function with small kids, a household, a business, and full-time film work. What advice do you give to people wanting to exercise in comfort? Find your size and style. I ask women to send me their height and weight and I am able to size them from here. We have a really flexible returns policy because I know what it’s like to shop online. Once you have found your style stick with it - make sure you feel comfortable around your tummy and when you try on an item be sure to do lots of squats and bounce around the house to check they don’t slip down. Nothing like having to pick and pluck at your clothing. In my 20s I would have worn anything uncomfortable so long as it looked fabulous - now 40 and fabulously comfortable is my motto.

fitness journal september 2015

WIN WIN WIN WIN a pair of leggings of your choice from the spectacular range at Flipyourdog.co.nz This awesome collection includes brands such as Teeki, Onzie, Elektrix, Beyond Yoga, Liquido and Hard Tail. Check out the range at flipyourdog.co.nz then just enter to win. Email us your name, contact details, leggings choice and size to win@ fitnessjournal.co.nz with flipyourdog in the subject line or enter online at fitnessjournal.co.nz Entries close October 16.

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Find Your Fast with Nike Fitness Journal’s Mariah Ririnui was one of a fleet of people to participate in Nike’s Fastest Day, held recently in Auckland. The Nike campaign is a call to action for everyone to get involved in a race to run their fastest mile and create the fastest day in Nike history – August 30 (the same day as the World Championship finals).

Lana Van Hoult

ike Master Trainers joined forces in the lead up to the event to provide participants and members of the Nike+ Run Club with tips and motivation, aimed at improving speed, power and agility through daily workout sessions. Most of the runners at the event were part of the Nike+ Run Club in Auckland who train together once a week with club coach Lydia O’Donnell and Master Trainer Kirsty Godso. For Fitness Journal’s Mariah Ririnui, one of New Zealand’s most impressive sprinters, the mile was a challenging distance. “As a sprinter, my training primarily involves short, fast repetitions on the track, so I was a bit nervous about running a mile,” she admits. “Pacing myself proved important but thankfully I survived the distance and smashed my mile PB to run 7:35 minutes. It was great to see so many others running away with PB’s too.”

Malcolm Hicks

Fitness Journal’s Mariah Ririnui with Steven Luatua. As part of Nike’s Fastest Day, runners were taken to a secret location, revealed on the day to be Ardmore Airport in Auckland. Mariah and other media representatives were transported in true Nike Fast style - in personalised Nike #SOFAST Maserati cars. “After the race we were treated to recovery food, smoothies, and massages, as well as the option to try out the new Nike Zoom Elite 8

Maddy Budd, Katherine Lowe

Lydia O'Donnell shoes,” says Mariah. “Nike athletes Eliza McCartney (pole vault), Malcolm Hicks (1500m, 5000m runner), Steven Luatua (Blues and All Blacks rugby player) and Tom Abercrombie (Breakers and Tall Blacks basketball player) were also involved and discussed their training programmes and lifestyles, which motivated everyone to train harder.”

Nike helps people of all abilities find their fast by providing all the inspiration, innovation and enablement athletes need to run, train and play with their physical products, digital apps and live experiences. The Nike Find Your Fast campaign is a game-changer for all people looking to better themselves and get #SOFAST For more information visit Nike.com

WIN WIN WIN We’re huge fans of Makaia Carr, founder of MotivateMe NZ (the largest women’s fitness support network in the country). Her latest venture is M Fit, a sportswear range designed to encourage women to reach their health, sport, and lifestyle goals, while moving mindfully throughout the day. Whether motivated by the ‘Act Like a Lady, Lift Like a Boss’ tank, or inspired by a ‘Be You-Tiful’ message, physical and mental wellbeing is at the heart of the collection. The M Fit range also takes supportive motivational sayings and transforms them into wearable, functional, and inspirational active wear. Choose from: • Motivational collection – fun, bright printed tanks and singlets, which Makaia describes as ‘the range to be sweating in while working hard with a trainer, hitting the road for a run, or kicking butt at bootcamp.’ Playful and colourful, it will get you moving. • Lifestyle collection – perfect for those days where you need a bit of a positive mindset boost. This casual range is for slower paced days, worn with your favourite skinnies or over swimwear. The perfect companion for yoga and pilates, it inspires a relaxed, easygoing vibe. • MMNZ members – MotivateMe NZ exclusive team kit and event wear available only for MMNZ members to wear at events, sports matches and social functions. All M Fit garments are made with a high quality cotton/ modal blend and the sizing is roomy and relaxed, catering from size 8 to 20 in most styles. Available exclusively at www.mfit.co.nz Win a fabulous M Fit prize pack of three tanks of your choice from the collection. To enter, just email your name, contact details, size and choice of tanks (check out the range at mfit.co.nz) to win@fitnessjournal.co.nz with MFit in the subject line or enter at fitnessjournal.co.nz. Entries close October 16.

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fitness journal september 2015

Changing faces Changing Faces is a modern and progressive dental clinic, which has successfully managed to retain its family values while focusing on cutting edge technology and affordable services.

he welcoming team of dentists and hygienists are based in a modern dental facility in the heart of Hamilton. The purpose-built clinic is a first for New Zealand, reflecting a fresh approach to dentistry and the ongoing drive of the business to provide top quality care for every customer. Highly-trained staff offer solutions for the full spectrum of dental requirements, whether diagnostic, preventive, restorative, cosmetic, myofunctional, early orthodontics and orthopaedic, or surgical services. This preventative-based practice specialises in offering advice designed to help ensure knowledgeable care of your teeth and mouth, leading to less problems and a healthier awareness of potential problems. Providing care to the community over several decades, key elements ensuring the quality reputation of Changing Faces include: • We understand and bear witness to the adage that an “ounce of prevention is worth a pound of cure”. We also believe that some aspects of the ‘preventive philosophy starts in the first few weeks to months of life. Our dentists and hygienists are highly skilled, continually and effectively trained to deliver beneficial procedures as well as help you to learn to help yourself prevent dental disease.

Dental Wellness, We Inform Before We Perform • Dedicated Hygiene Department • Preventative Treatment and Management Protocols • Cosmetic and Restorative Care • Biocompatible restorative options to Amalgam • Single visit Crowns and Restorations • Early Growth and Development Treatment for children • Orthodontic Treatment for Adolescents and Adults

• We are a mercury free clinic and have proudly been so since June 1991. We do not use amalgam as a restorative material. As of January 2013 The World Health Organisation has brought together 140 countries and created a legally binding treaty to reduce mercury emissions and releases to the air. Dental amalgam is included in this treaty. We are proud of the fact that this clinic started this process 22 years earlier. • We will often recommend early orthopedic and myofunctional treatment. It is our experience over many years and many hundreds of cases that when children are examined and treated early, costly orthodontic treatment can be mitigated if not eliminated. • Modern dental care consists of the delivery of a multitude of treatment choices and treatment materials. We consistently co-diagnose and discuss various treatment options with our clients to help them select the most personally appropriate treatment outcome. Our goal is to inform before we perform. • Our fees are reasonably positioned, and we are happy to discuss financial arrangements to suit your circumstances. For more information or a consultation, please contact the friendly team at Changing Faces. www.changingfaces.co.nz

• Sleep Disordered Breathing; Assessment and Treatment options ContaCt Us (07) 839 4080 admin@teamdental.co.nz 1 Hill Street, Hamilton, 3204

oPenInG HoUrs Monday: 7:30am - 6:00pm Tuesday & Wednesday: 7:30am - 5:30pm Thursday: 7:30am - 3:30pm Friday: 8:00am - 4:00pm

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fitness journal september 2015

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Hamilton's newest pool now open for swimming Dive into a healthier lifestyle with the opening of Hamilton’s long awaited new training pool. The jewel in the crown of Fastlane Fitness is now open for action after an intensive construction process to develop a 25x25 metre 10-lane training pool.

he ‘fast’ pool is designed to eliminate surge and waves which slow swimmers down, with air cushioning systems to soften the impact when diving into the pool and provide a clearer line of sight. The pool area also includes a counter swim pool, hydrotherapy, learn to swim, water based fitness classes, a wet weights area and private bookings for parties and functions. The stainless steel pool has a sand filter, which turns over water quicker and more efficiently than older pools, and requires less chlorine.

Available for anyone to use (concession cards, casual entries and members), this is a training pool, so is not ideal for leisure swimming (ie cooling off in summer). Admission costs from $4.80 per swim (conditions apply), and members of Fastlane Fitness have access to discounted concession swim access and discounted learn to swim for their family. “It has been a long time since there was a pool in central Hamilton,” says Fastlane Fitness owner Shane Vincent. “So it’s with great pride that we officially open our pool.” When it comes swim training, lane time in Waikato is notoriously tricky. Between

Fastlane Fitness owner Shane Vincent clubs, schools, learn to swim, rehabilitation and triathletes, there’s a serious number of ages and abilities wishing to use community swimming pools. Since the closure of Hamilton Municipal Pools, it has been a long time since city workers could enjoy the benefits of a quick swim with enough time to get back to work. Thanks to the Fastlane Fitness pool on Victoria Street, it is now possible to swim yourself to a healthier lifestyle.

In addition to the new pool, the Fastlane Fitness complex offers a complete health and fitness experience, with a state-of-the-art gym, the latest gym equipment, cardio gear, a 30m lunge/sprint track, strength area and a cafe and child care. The pool will open the same hours as Fastlane Fitness gym (5:30am-10pm Monday – Thursday, 5:30am-9pm Friday, and 7am–7pm Saturday/Sunday and public holidays.

s d a u q s swim d would (continuous) an e yl st ee fr f o e brand 200m im based at th w If you can swim -S O G en th u. Up im squad definitely for yo is n o like to join a sw ilt am H tness Pool in ated lanes for new Fastlane Fi om with dedic fr se o o ch to s immers ssion open water sw ed n to 15 weekly se o as se to h g ua ers throu ns will make yo io ss se novice swimm y it al u q . These high d in open water an l o o p e and triathletes. th in swimmer both better freestyle day... Contact me to

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fitness journal september 2015

Body Shop Person of Inspiration When Aaron Ure suffered the debilitating effects of a stroke seven years ago, he went from being a caregiver to needing a caregiver.

Our Friendly caring multicultural team are committed to a quality medical practice, offering a variety of GP services including areas of special interest: - Women’s health - Men’s health - Paediatrics - Travel medicine - Aviation medicine - Sports injuries - Chronic care incl. diabetes - Skin health and minor surgery DR KIRSHNI APPANNA • DR JEFFREY CHEN DR JULIA GIVEN • DR ROBERT MURPHY DR MICHAEL OEHLEY • DR MIKE WATSON

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Such a life changing occurrence was extremely challenging, but with determination, focus and grit, Aaron has gone almost full circle and is once again in a caregiver role, helping others get back on their feet - literally. After his stroke left him with left side weakness, memory and emotional problems, it has been a long road back and Aaron still deals with ongoing challenges. “When I get tired, I get confused and bamboozled easily,” he says. However Aaron turns up twice a week, to help run three sessions at Avantidrome, aimed at helping other people get mobilised. “I was pretty frustrated after my stroke and someone suggested I go to the Avantidrome. I joined in a walking group there. I hated it, even 90-year-olds were passing me. That was hard to deal with.” Having worked

extensively as a caregiver, it didn’t take Aaron long to spot the adult-sized trikes and have a go. “That was a game changer. It was a real confidence booster and it really helped with my balance and mobility. Now I’m helping others regain some skills and start seeing themselves as being capable again. “Having been through it myself I know the challenges and rewards involved.” Aaron is delighted to have finally farewelled his wheelchair and walking sticks this year and credits the trike therapy as a major contributor to that progress. This month's winner of our Body Shop Person of Inspiration award, we think that Aaron deserves recognition (and a Body Shop prize package) for his community contribution. Keep up the great work. (If you would like to nominate someone inspiring for our Body Shop award, email your nomination to lisa@ fitnessjournal.co.nz)

Hamilton CaCi CliniC:

a fresh look While Hamilton’s Caci clinic boasts over a decade of experience in results driven treatments, skincare, laser hair removal, appearance medicine, fat reduction and day to day beauty therapy needs, the clinic itself is undergoing its own revitalisation.

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nder the caring eye of new owners Ross and Ange McAinch, Caci Hamilton boasts a rejuvenated revamped appearance, with a fresh and welcoming entrance area and refurbished rooms. With 12 years business and management experience, and as owners of Caci Mt Maunganui, Ross and Ange are thoroughly committed to the high level of excellence Caci represents and take enormous pride in their two clinics. “Our passion for the business is total,” says Ross, “From every aspect we want to ensure absolute excellence, from the moment a client walks through the door.” “We have the utmost confidence in our fabulous team to achieve this. We particularly love the philosophy of Caci and seeing the confidence in clients as a result of the treatments provided.”

fitness journal september 2015

One thing which remains unchanged is the backbone of the business; the impressive team of dedicated and experienced professionals at Caci Hamilton, offering a wealth of knowledge and education in all things relating to Caci treatments. The exceptional range of services available include the new sensation ChillSculpt (Body shaping and fat reduction) as well as appearance medicine, skin rejuvenation, non surgical facelift, electrolysis and many other treatment options. From beauty therapy and appearance medicine to facial rejuvenation and body treatments, Caci’s services are brought to you in a relaxed environment with soothing sounds and a team of friendly professionals. Caci also offers free consultations and payment options, including Q Card and Caci’s own interest free terms.

Call the friendly team to make an appointment to learn more about what Caci Hamilton can do for you, phone 07 839-2993. 547 Grey St, Hamilton East | www.caci.co.nz

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New One-A-Day sanderson vision FX

New One-A-Day SANDERSON Vision FX is an advanced research-based complex to support macular health and dry eyes. It contains high levels of 10 antioxidants including Lutein, Zeaxanthin and Alpha Lipoic Acid, plus Flax Seed Oil to support healthy eye moisture. Maintain and protect your vision. Available from Naturally Healthy Health Stores & Therapy Centres, London Street and Grey Street, Hamilton and on-line at www.naturallyhealthy.co.nz

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fitness journal september 2015

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Tristram Clinic's Ahmed Alkadhi Ahmed Alkadhi mbchb fracs plastic, cosmetic and reconstructive surgeon

their plastic surgeon before deciding include: hmed Alkadhi graduated to go ahead with surgery? People Cosmetic Surgery: Blepharoplastywith MBChB in 1985 and should ask about the likely outcome of Eyelid and brow surgery, lower lid went on to obtain a Fellowsurgery, the possible imperfections and ectropion, primary rhinoplasty / cleft ship in Plastic Surgery in even the complications. It is important and secondary rhinoplasty, otoplasty Baghdad in 1994. (ear set-back), breast augmentation and to ensure they have a realistic view He continued his training at Waikato of the outcome; this often leads to and Middlemore Hospitals and achieved breast reduction. satisfaction and good results. We Reconstructive surgery: melanoma Fellowship of the Royal Australasian thrive on providing the patient with and skin cancer/ head and neck cancer College of Surgeons (FRACS – Plastic the very best of outcomes. reconstructive surgery, hand surgery Surgery) in 2003. He is also a Member of (Dupuytren Disease) the New Zealand Association of Plastic Also; microsurgery and free DERMATOLOGISTS flaps, What is your opinion on medical Surgeons (NZAPS). “The lotus flower has Cosmetic and Reconstructive tourism – is this a valid Rademaker BM, FRCP, FRACP, DM option for cleft lip and palate, in additionMarius to Mr Alkadhi works privately at Plastic beenTristram traditionally New Zealanders? This is getting Clinic in Hamilton and Surgerygeneral plastic and hand surgery. Amanda Oakley MBChB, FRACP, DipHealInf more popular in view of the current For more information and before alsoaholds regular Sarah Hill MBchB, FRACP regarded as symbol of clinics at Pohlen economical status; people are looking and Paediatric cases visit: Hospital in Matamata. Adult He also works at and afterDermatology for less costly alternatives to treatment, regeneration, healing and as a specialist plastic www.ahmedalkadhi.com VASCULAR SURGEONS Waikato Hospital David Ferrar MBChB, FRCS, (Vascular), DDUon (Vascular) but there is FRACS often compromise the surgeon, where he is particularly Vascular Surgery and enduring involved beauty.inMake Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS As a plastic surgeon, what do you find quality of care and results. cleft lip and palate surgery, most rewarding about your work? Ultrasound Scanning Paul Haggart MBChB MD, BSc, FRCS For New Zealanders, this could and melanoma surgery and trauma an appointment with Being able to reconstruct and restore mean abandoning one of the highest reconstruction through microsurgery. COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS surgical defects to be as close to one of our highly skilled Appearance Medicine standards of medical care He is also involved in charitable Stuart McNicoLL MBChB, FRACS (Plastics) and settling ‘normal’ as possible. for less. There no insurance or ACC Ahmed Alkadhi MBChB, FRACSis (Plastics) specialistssurgical today cleft andlip letand palate missions coverMBChB, for problems occurring from Cutera Laser Skin Rejuvenation in the Philippines Michael Woodfield FRACS (Plastics) What is one of the most common overseas surgery. us help youwww.operationrestorehope.org.nz achieve your misconceptions about plastic surgery? Brandon Adams MBChB, FRACS (Plastics) and Re-surfacing From time-to-time we do see bad Mr Alkadhi operates at Tristram That plastic surgery is all about health and beauty goals for which there is no easy fix. Clinic’s Day Surgery, Braemar Hospital APPEARANCE MEDICINE ‘cosmetic’ surgery. In fact a large portion results IPL Treatments I believe that most people in New andas at the Anglesea this year... so lotusHospital. App Medicine Nurse RCompN of our daily workload is dealingSonya with Ferguson Zealand have the clarity Beauty Therapyreconstruction and skin cancer.Stella Wilkins App Medicine Nurse RCompN of mind to flower, youofcan avoid it and to explore appropriate What type surgery do you perform Megan Lyons Laser Therapist What questions should people ask of options at home. most often? too. The”most common blossom Deborah Downey Beauty Therapist Medicaltypes Tattooing

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D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC “The lotus flower has been traditionally regarded as a symbol of regeneration, healing and enduring beauty. Make an appointment with one of our highly skilled specialists today and let us help you achieve your health and beauty goals this year... so as the lotus flower, you can blossom too.”

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fitness journal september 2015

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