September 2016 Fitness Journal

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Fitness Journal WAIKATO EDITION VOLUME 3 : ISSUE 9 SEPTEMBER 2016

HEALTH | PERFORMANCE | WELLBEING

EXPLORE WAIKATO by pedal power

WOMEN'S WISDOM

with Dr Libby

Preven

Maximise your warm up

The most

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WELLNESS WARRIOR

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NOVOTEL TAINUI HAMILTON’S

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Novotel Tainui Hamilton 7 Alma Street, Hamilton 3204

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FITNESS JOURNAL SEPTEMBER 2016

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From the editor Wow what a month. I feel exhausted and that’s just from watching our finest athletes in action! I’m pretty sure that even the most active among us enjoyed some serious couch time recently, soaking in the atmosphere and performances of the Rio Olympics.

I know there were plenty of late nights in our house, cheering on friends and favourite athletes. And while I hate to say ‘I told you so’ (actually I love it), just as I predicted, some new stars were thrust into the limelight.

Eliza McCartney has become the sweetheart of New Zealand, with her charm and infectious delight at the Olympics igniting a nation. Already the sport of pole vaulting is enjoying the positive impact of her achievements, with enraptured school kids clamouring to find out more.

Our hometown hero Eric Murray (and of course Hamish Bond) – what a pair. Two truly outstanding athletes who have dominated in rowing since teaming up.

Then Mahe Dysdale; surely the closest finish ever seen in the sport of rowing. What a

COMPETITION CORNER

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Kick start your health

reat yourself and your body to improved wellness with this amazing BePure prize pack of products, valued at more than $370 and designed by holistic nutritionist Ben Warren.

The perfect combination to help kickstart a healthier lifestyle, this BePure prize pack provides your body with the essential nutrients it needs to function at its best.

The BePure range of nutritional products were developed by Ben Warren

heart-stopping finish. And Luuka Jones, Lisa Carrington, Pete Burling and Blair Tuke; so much success on the water.

Special mention must go to another local athlete, Clarke Johnstone; less well known to wider New Zealand because of his involvement in eventing, but who can forget those fraught moments when he held the possibility of winning both team and individual gold. His first (but surely not last) Olympic games with his magnificent horse Balmoral Sensation.

The event was a timely reminder that while of course we strive for gold, there’s more to being a winner than crossing the finish line first. Like I said - wow, what a month.

Lisa Potter EDITOR

after years of research into soil, nutrition and what bodies need to function with optimal health.

The prize includes: BePure Ten (CoQ10), BePure Three, BePure One, Superboost C and Adrenal Regulator.

To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with BePure in the subject line, or enter at fitnessjournal.co.nz Entries close September 30, 2016

Cheeky Chia

Find us on facebook:

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fitnessjournalwaikato

hen it comes to fuelling your body, the CHIA range of drinks offers a 100 percent natural hit of nutrients. Not only is this clever little beverage gluten free, dairy free and vegan, but it’s also packed with all the benefits of the mighty chia seed.

Enter to win a 12 pack of CHIA drinks (flavours include blueberry & apple; blackcurrant & apple; and orange, passionfruit and apple). Chia.co.nz To enter, email your name and contact details, with CHIA in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close September 30, 2016.

Fitness Journal HEALTH | PERFORMANCE | WELLBEING

The Fitness Journal team EDITOR Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz DIRECTOR Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz SALES DIRECTOR Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz ADVERTISING SALES MANAGER Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz ADVERTISING ACCOUNT MANAGER Candra Hansen P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz GRAPHIC DESIGNER Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz

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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.

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Fitness Journal’s new team member

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andra Hansen is taking up the sales reins at Fitness Journal, with a huge passion for the world of fitness, health and wellbeing. From a young age she has been immersed in the world of sport, competing in swimming, kayaking and surf lifesaving.

After 15 years at a national level, she now participates in social squash and as many running events as she can.

A natural flair for marketing drew her to the media industry and after managing a local gym for five years, she joined the Waikato Business Publications team in 2014. Candra’s focus is now advertising sales for Fitness Journal and she is keen to introduce new features each month, and continue to grow both the print edition and online engagement.

If you are interested in promoting your business, product or service in Fitness Journal, email candra@wbn.co.nz or phone 027 386 2226

FITNESS JOURNAL SEPTEMBER 2016

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Please Sir, can I have some more...

Once considered a food of the impoverished, bone broths are back with a vengeance. Nourish yourself with a Best Bones nutrient-dense dose of goodness. I love the logic behind the benefits of bone broths, but to be honest, have neither the time or inclination to make them regularly.

And now I don’t have to. Rich and flavourful, Best Bones broth is made from 100 percent certified organic NZ ingredients and handcrafted in small batches.

Available locally at Bin Inn Dinsdale.

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Just S’well

There’s more to these environmentally friendly drink bottles than just sleek good looks. What started as one woman’s mission to rid the world of plastic bottles has become a global success, with charitable partners dotted around the world.

The S’well bottle is not only beautifully crafted, it keeps drinks cold for 24 hours and hot for 12.

Swellbottle.com

Cheers for CHIA

In a world where crayon coloured drinks reign supreme, it’s refreshing to discover the 100 percent natural goodness of the vibrant CHIA range. Crafted in Nelson, delicious chia seeds, blended with natural fruit create flavoursome nutrient rich drinks.

Perfect for athletes and foodies alike. Chia.co.nz

Luscious legs

Add some personality to your workout with these vibrant designs from flipyourdog.co.nz. Our fave are the Teeki Lightning in a bottle pants. Quality legwear for maximum performance happiness.

Flipyourdog.co.nz

#loveit

These are a few of our favourite things...

Snack addiction

Pedal power

First there were e-books, then e-dating... and now the e-bike. While I’m not convinced of the physical benefits of having a bike which does all the work for you (well I am actually, I’m just too ashamed to admit it), there’s no denying it’s a pretty awesome way to travel the country. Defy the traffic and soar up hills on this seductively appealing Pedego creation. Evolutioncycles.co.nz

I’m officially addicted to the goodness of Venerdi Paleo grain free crackers. These protein rich treats are packed with ingredients including turmeric, omega 3 and activated seeds and nuts, and then topped with Moroccan spices.

They’re quite simply a taste sensation. Top with avocado and it’s the perfect anytime pick-me-up.

Venerdi.co.nz

Skin goodness

Refresh and revitalise your skin with this simply delicious Nellie Tier body scrub.

Choose from May Chang & Mandarin, or Ylang Ylang and Bergamot – your skin will thank you. Crafted with love by three generations of women, the Nellie Tier range includes face, bath and body products. It’s all just natural goodness.

Nellietier.co.nz

BOOK CORNER How it Works: The Dad Jason Hazeley, Joel Morris Penguin Books NZ, $21

Hoodie style

Active wear has never been so smart.

This ZNE hoodie is the first release from the Adidas new Athletics range. Designed as pre-match wear, the goal is to help athletes achieve complete mental focus.

Key elements include reduced noise distraction, minimal visionary distraction and protection from discomfort. Plus it has sleek good looks. adidas.com

Mat Madness

Take your yoga to the next level, by practising on these Mad Yoga eco-conscious yoga mats. Made from natural tree rubber and printed with water based inks, the super absorbent microfiber top layer doubles as a towel and helps keep your poses steady. Designed for yoga, hot yoga, pilates and other sweaty exercise, the even-better news is that once done, you can throw in the washing machine for an easy clean.

Madyoga.co.nz

Proof at last that the highly collectible Ladybird books aren’t just for kids. This tongue-in-cheek insight into a dad’s life is sure to have you chuckling. It’s brilliantly funny and cheeky, making possibly the perfect Father’s Day gift. Use it as a guide to understand the realities of just how dads' minds work. This is just one in a series on topics which include other delights such as The Mid-Life Crisis, The Hipster and The Shed.

The Kiwi Pair

By Hamish Bond and Eric Murray Penguin NZ, $40 Two of New Zealand’s most legendary rowers, Eric Murray and Hamish Bond, were hardly back on NZ soil from their Rio Olympics glory (gold is the only colour they know), when extracts from The Kiwi Pair hit headlines. And yes, it’s just as good a read as it promises, offering a fascinating insight into the vastly different minds of these two supreme athletes. And as remarkable as they are on the water, they should also be cherished for the many other facets of their personalities. I sat down for a quick flick through the book, but quickly absorbed and read it through from beginning to end. And now my son has commandeered it. Which is just fine with me. This Kiwi pair are two mighty fine role models for any teenager – or adult.

WIN WIN WIN

Words of wisdom

We’re loving the words of wisdom from health guru Dr Libby in her latest book Women’s Wellness Wisdom. Packed with gems of information, it is delightfully presented on topics which challenge, educate and provoke insight. It’s the perfect book for every home with girls and women. It can also help you to understand the “why” behind some common frustrations – from the weight you can’t shift, to why you feel trapped on the “stress express”, or why you find it so difficult to say “no” to some people. Take a journey of discovery about your mind, body and health, gently guided by Dr Libby. Drlibby.com

WIN WIN WIN We have a copy of Dr Libby’s Women’s Wellness Wisdom to be won.

To enter, email your name and contact details, with Dr Libby’s Wisdom in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close September 30, 2016.

Starlight Stables

Soraya Nicholas, Puffin $15.99 Having grown up on a diet of horsey books by the Pullein-Thomson sisters, it’s been quite a while since I’ve come across a modern day version with same appeal. New Zealand author Soraya Nicholas may be the answer. Her previous award-winning romance novels have already gained her quite a following of fans, and the Starlight Stables series is sure to appeal to horse-mad youngsters of all ages. With enough horsey knowledge in there to satisfy those who know the difference between a fetlock and forelock, there’s plenty of fun tales around the antics of three horse-crazy friends, intertwined with universal themes of friendship, peer pressure, loss and bereavement.

We have a set of four Starlight Stables books to win. To enter, email your name and contact details to win@fitnessjournal.co.nz with STARLIGHT STABLES in the subject line, or enter at fitnessjournal.co.nz Entries close September 20, 2016.

FITNESS JOURNAL SEPTEMBER 2016

Wellness Warrior

Hugely driven to help people change their lives; from elite athletes through to busy parents and teens, he is fast on his way to becoming something of a New Zealand icon, regularly travelling the country to spread his message around wellness.

BY LISA POTTER

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hile his tagline is that of ‘holistic nutritionist’, that’s kind of like calling Usain Bolt ‘a bit of a jogger’.

In fact it is hard to sum Ben up in just a few pithy words. Yes, he’s a holistic nutritionist with a truckload of qualifications and achievements to his name – but more impressive is his genuine delight in helping educate people around living a healthier life.

Never one to shy away from a challenge, his mission is to build a new future of health. How? By empowering and educating New Zealanders on the importance of nutrition. And in order to do this, he has a heavy schedule of seminars and online programmes, including live chats.

And that’s in between trying to achieve work/life balance in his own home, running a highly demanding business (Be Pure) and taking the time to get to know the stories behind the many people he helps.

While he works with elite athletes and some of our nation’s sporting heroes, he’s equally invested in every person he connects with – and with regular presentation evenings held around the country, he’s fast becoming more widely known (and admired) than most of our high profile politicians.

And better still – his message is far more palatable.

Ben’s message encompasses everything from nutrition and exercise to the impact of stress, chemicals and growing food. When speaking, he sometimes shoots off on tangents, as he enthusiastically struggles to share as much information as he can. However, despite the diversity of topics, his message stays pure – he wants New Zealanders to die of old age, not sickness.

“Amazing health is the culmination of nutrition, nutrient support, lifestyle factors, stress management and appropriate movement,” he says.

If you haven’t been fortunate enough to hear him speaking in person, then you’re missing out. There are few high profile presenters of this calibre who aren’t somewhat jaded and just trot out the same old script when they’re performing at such intensity. But Ben is refreshingly genuine in his love of sharing information and this enthusiasm rubs off on his audience.

I’ve yet to find someone who didn’t leave a Ben Warren presentation inspired to make even a minor change in their lifestyle, or with little gold nuggets of information (often startling) pinging around their minds.

His ancestral eating programme encourages the consumption of organ meats, butter, leafy greens and avoiding foods like highly processed grains and sugars. This approach has produced amazing results, reversing the parameters of type 2 diabetes in a pilot study of 27 Maori, which was featured on 60 Min-

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When it comes to health and wellbeing, Ben Warren is undeniably a warrior.

utes, involving former All Black captain, Taine Randell.

Regarded as something of a guru when it comes to transforming people’s lives, as founder of BePure, his passion for holistic health and the healing power of nutrition is just part of the success behind his health and performance practice.

FITNESS JOURNAL SEPTEMBER 2016

“No two people are the same and these factors need to be implemented in a way that works for the individual, so it’s important to work alongside each person to help them find this balance,” he says.

Working with a team of nutritionists at his BePure Clinic, he is making exciting developments in his work towards pre-

venting and reversing chronic disease.

“Health and wellness is holistic and not focused on just one thing,” says Ben. “What we eat, how we move, how we sleep and how we think all cumulatively affect our health; in both negative and positive ways.”

The Be Pure range of nutritional

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products was developed by Ben Warren after need arose from working with people in the clinic and years of research into soil, nutrition and what bodies need to function with optimal health.

The former elite athlete boasts double honours in experimental psychology and a Masters degree in holistic nutrition, as well as several other qualifications. But his passion is people – pure and simple.

His is that rare breed who is making a difference, not just to hundreds, but thousands of people and their families.

Based in Hawke’s Bay, Ben lives with his wife and children on a 15 acre, organic, permaculturally-designed, nutrient-dense farm. He encourages people to grow fruit, vegetables and herbs, placing emphasis on fresh produce, grown organically. He wants to see people live life to their full health potential.

Bepure.co.nz

Talking Men’s health with Ben Warren What are your favourite ingredients right now and why?

I’m really enjoying garlic right now, it’s fantastic for so many things from your immune system to your liver and tastes amazing> My favourite way of eating it is whole roasted - the key is that everyone in the family needs to be eating it so no one notices the smell.

What are the most common misconception(s) you repeatedly come up against re men’s health?

It’s got to be that if you are slim then you are healthy and you don’t have to worry about type 2 diabetes or heart disease.

fitnessjournalwaikato

This is certainly not the case. You need to see some good blood work to really see if someone is healthy or not...

If you could get men to make three key changes to their lifestyle/health what would they be?

- Eat more greens, green leafy vegetables.

- Take a lunch break, sit down, relax and eat lunch. Many men skip lunch then get into a calorie deficit which means they end up snacking through the evening leading to loss of muscle mass and increased body fat.

- Take a high quality multi-vitamin, Men are more prone to zinc deficiency and selenium deficiency is rife in New Zealand. In one study of men, selenium supplementation reduced prostate cancer by more than 50 percent.

What is the biggest personal change you have made to your own wellbeing in the last 12 months?

I’ve started exercising more. For a few years I tried to maintain my health just with great nutrition but you can’t do it, you have to exercise. Many of my blood markers started to slip. So this year I’m trying to average at least five hours of exercise a week, which usually comes as a combination of cycling (to the clinic), surfing and playing tennis with the odd gym workout, depending on the weather.

What are your future goals?

On a personal level I’m looking forward to continuing to take my own health to the next level, which primarily involves improving my own liver function. On a professional level - at BePure we are excited to be building the future of health and utilising technology which allows

people to monitor and track their own biomarkers for their current health status.

This is going to be the key going forward. I hope BePure will be leading the application of this for the public, while also providing the solutions for when the results aren’t as required.

What key knowledge have you equipped your family/children with for their future wellbeing?

My children can pick more edible flowers than me when it comes to making a salad for dinner. At five and eight they already know when they are coming down with a cold and will suggest what they need to be taking, which puts a smile on my face.

Bella recently came out with a rash and she suggested to us that she might have to eliminate dairy from her diet! Lynda and I have tried to base their knowledge

around things that are real, therefore they don’t get much TV and they spend a lot of time in the garden and around the animals. They certainly know where their food comes from.

Name the favourite ingredients you grow and why?

It has to be Kale, I just love Kale, it’s so easy to grow and pick. I like to steam it and then top with butter.

What would you like to see in everyone’s garden?

Rather than just lawns, I’d just like to see more vegetables grown in New Zealand gardens. A vege garden makes so much sense on so many levels. It saves you money and you get to eat the best tasting spray-free vegetables, and have less grass to mow. ¡

FITNESS JOURNAL SEPTEMBER 2016

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BEAT YOUR MATES without training harder For most of us the dream of competing in the Olympics is long gone and left in its place is the sledging rights that comes with beating your buddies at a weekend event.

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any people are now turning to nutrition to find sporting performance improvements (and those all important sledging rights).

I’ve personally seen the faces of a couple of 40-somethings who, after changing their nutrition and downing a few key supplements, achieved personal bests which were set while in their 20s representing New Zealand; the look on their face being… “with a bit of training I could go pro!”

What you eat is literally the fuel your body needs to perform. Traditionally athletes would load up with carbohydrates like pasta and bread pre-event.

More recently a more balanced view of macronutrients has come to light, with some athletes getting fantastic results with a lower carbohydrate, higher fat/ protein ratio.

In my experience, every athlete is unique and should work to find a diet that’s right for them.

For some, this might mean higher lev-

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els of complex carbohydrates like quinoa, rice and kumara, while others will run much better on a diet higher in protein and good fats like coconut oil.

In the modern world getting the calories is the least of our problems; the future of nutritional performance means ensuring that our metabolic pathways have all the nutrients they need for optimal function.

At the core of this increased athletic performance is energy production. If we can increase the rate at which our body produces energy and maintain this higher rate, you are going to see faster times achieved with less effort.

There are three levels to energy production; cellular, oxygen carrying capacity and hormonal, we want all of them working optimally.

Cellular

Our body converts the fat, proteins and carbohydrates, ideally in the presence of oxygen, into ATP, our energy molecule.

FITNESS JOURNAL SEPTEMBER 2016

This occurs within our cells and is dependent on many B vitamins, magnesium and trace minerals.

Your body burns these nutrients in the same way it burns fats or carbohydrates, so the more you are exercising, the more you need.

Many people are B vitamin deficient, and that’s why they feel an improvement in their energy levels when they take a broad spectrum B vitamin supplement.

Oxygen carrying capacity

The most efficient way for our bodies to create energy is in the presence and use of oxygen. But if you haven’t got enough oxygen getting to the muscles then lactic acid builds up and performance drops.

Oxygen gets to your muscles by hitching a ride on red blood cells, and so if you haven’t got enough or well formed red blood cells they won’t be able to carry much oxygen.

The formation of red blood cells require iron, B6, B9 and B12 to name a few. Again showing that optimal nutrient levels can impact performance.

Hormonal

Hormones tell your cells what to do, so if

BY BEN WARREN Ben Warren is clinical director of the BePure Clinic and founder of BePure Health. Ben has worked with a large range of athletes from All Blacks to Olympians and Cross Fit Champions. BePure health products are currently being used by the Tall Blacks as well as many weekend warriors. Bepure.co.nz

you haven’t got enough hormones then your cells won’t produce as much energy as you want.

Ensuring optimal hormone function is a complex nutritional and lifestyle process, however the easiest way to look after your hormones is not to over-train.

If you are feeling tired then that’s a recovery or stretching day rather than a training day.

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Unless you are eating fish four times a week, the chances are you are not getting enough of the essential Omega 3 fatty acids that are required to quell the inflammation that leads to those pesky next day aches and pains.

Take home messages for improved sporting performance Eat the right macronutrients for you

Eating the right levels of protein, fat and carbohydrate is going to help maximise energy.

Start experimenting with different breakfasts and pre-event foods to see which ones your body likes best.

I had one client who was an elite athlete

Hit the organ meat and he found that chicken drumsticks were the best fuel for him when on a three-hour cycle race, certainly not traditional, but it worked for him.

Load up on the leafy greens

Leafy greens are the most nutrient dense plant food on the planet, meaning they contain the most nutrients per calorie.

Green leafy vegetables are one of the best sources of magnesium we have access to, and magnesium is essential for energy production.

Many athletes will experience magnesium deficiency as muscle cramps so I highly recommend eating green leafy vegetables three times a day.

fitnessjournalwaikato

High quality multi vitamins and high quality fish oil

Even if you are eating a fantastic diet it’s still very difficult to get all the nutrients (vitamins and minerals) your body needs for optimal performance, especially if you are working hard (at work) and also playing hard at your sport.

Organ meats are a special category of super foods. Start with liver and kidneys for B vitamins and fat-soluble vitamins.

Progress to sweet breads and mountain oysters to really give your system an edge.

Organ meat proteins are peptide specific, which means when you eat them they directly help your own organ function. They might not sound that appealing, but they are like rocket fuel.

Load up on CoQ10

CoQ10 is an energy carrier, it recycles an electron in your body, essentially giving you free energy. The best food sources of CoQ10 is hearts, served rare.

If you are not so keen on hearts then try a CoQ10 in a supplement form, look for a product that delivers 200mg of COQ10 per capsule and take 15 minutes before exercise for that extra edge. ÂĄ

FITNESS JOURNAL SEPTEMBER 2016

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THE OLYMPIC JOURNEY So how was that? Two weeks of nail-biting, exhilarating, heartbreaking spectating of the performance excellence and mental tenacity which is the Olympic Games.

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he diversity personified at the Olympics means that dreams are broken and shattered all at the same time and often by people who aren’t familiar to the global audience.

However for all the media driven hype that implies champions have come from nowhere, those at the centre of athletic performance know there is no such thing as coming from nowhere or overnight success.

At the risk of being a killjoy, research shows that nearly all podium finishers in the Olympics are 85 percent of the way to that medal before they get to the Games.

They have been or are current World Champions, World Cup medallists, record holders or at the least finalists, before they even get their accreditation and most have been in their sport for more than 10 years.

Perhaps the stand out performance of the Games, and a testament to her perseverance, is Luuka Jones in the Canoe Slalom who won silver but hadn’t featured on a podium before Rio. The common saying is that success breeds success. One only has to live in Cambridge for any length of time to feel the strength that comes with being surrounded by Olympic performers and the osmotic effect that has on other athletes, which is arguably why the centralised programmes of cycling and rowing bear fruit.

In revelling in the success of Kiwis at the Olympics, praise must first be heaped upon them for their absolute dedication, focus and perseverance through adversity, as there will not be a single athlete who hasn’t had to come back from injury, illness or a loss in their career.

If any Kiwi finished at the least with a personal best at the Olympic Games, that is a massive achievement.

Timing is everything in sport and to get everything right on the day is unbelievably hard to do.

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As we all know, New Zealand appears to punch above its weight when it comes to sporting success and arguments abound whether that is a performance culture (helped by centralised programmes), Kiwi tenacity and toughness, or simply specific and targeted funding towards the sports we do well at.

Common perception is that money wins medals, and in the most blatant example of this, Great Britain could only manage 36 on the medal table in Atlanta in 1996 before they steered National Lottery funding into High Performance sport.

They are now one of the most successful sporting nations in the world, investing £350 million every four years, meaning each medal costs them about 5.5 million.

“One only has to live in Cambridge for any length of time to feel the strength that comes with being surrounded by Olympic performers and the osmotic effect that has on other athletes.”

Arguably High Performance Sport New Zealand will never enjoy the same level of funding, so claims it has to be smarter with its strategic investment to deliver outcomes that satisfy the nation. Spend five minutes listening to sports talkback and you’ll discover that satisfaction lies solely in the medal count.

Which unfairly ignores how hard it is to even qualify for the Olympic Games let alone make the top half of the global field.

As statistics build that New Zealand is fast becoming a lazy nation, it seems

FITNESS JOURNAL SEPTEMBER 2016

ironic that a lot of people sit on their couch yelling at athletes to try harder.

The practice of investing in the sports New Zealand excels at (e.g. rowing, cycling, sailing, and equestrian) in order to inspire youth into sport attracts its share of criticism.

The critics point out that these sports in particular are not exactly a cost effective option for most New Zealand families.

Research validates seeing is believing and that watching a Kiwi excel on the international stage can measurably inspire others to believe they can emulate those feats and want to have a go at the sport themselves. Herein lies the problem.

The average rowing fees at a high school are well over $1000 a year. A track bike can cost up to $7000. Keeping a horse requires not only food and land but equine medical bills. And a yacht or a set of golf clubs doesn’t come cheap either.

The chicken-egg argument implies funding should go in to the athletes at the early stages to give them a hand up, however with limited funding, the business arguments must come in to play of investing only in measurably profitable outcomes (still bearing in mind the unpredictable nature of sport).

At an Olympics where New Zealand had its biggest team and a commendable number of fourth placings, it is valid to question that if efforts were targeted at sports more accessible to the average Kiwi, would there be even more success?

Are we ignoring the pyramid model of greater numbers at the bottom/entry level meaning a greater probability of turning out high achievers at the top?

The efforts of organisations like the Waterboy project in New Zealand admirably aims to create opportunities for kids to have a go at sport, yet still comes up against financial obstacles and a lack of top notch coaching for the motivated kids.

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

So should our sporting success as a nation be measured by the number of Olympic medals, or the number of competitors performing with distinction, or simply the number of Kiwis doing regular competitive sport?

With diabetes on the rise and inactivity being a huge contributing factor, is it more profitable in all respects to inspire people into sports with a less expensive entry level cost, therefore increasing participation and the health markers of the nation, and just perhaps popping some Olympic champions out the top?

Or is everyone rightly chuffed that the rowers, cyclists and sailors are the beacons for New Zealand? ¡

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Gain a mental edge with yoga

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

L

ike many sports fans, I spent a healthy amount of time tuning in to the Rio Olympics last month, and I enjoyed watching interviews with athletes who had just given medal-winning performances.

When talking about how they managed to bring together four years of training and pull out a winning performance at the one point in time that mattered most, the comment that I noticed athletes made most often was about mental focus.

Time and again athletes would talk about ‘just sticking to the race plan’ and not being distracted by what else was going on around them – i.e. having excellent mental focus, concentrating on the things that were in their control, and letting go of things that were out of their control.

All physical things being equal (and acknowledging that this itself is a hypothetical situation), when it comes to the gold medal race, the difference between a winning performance or falling just short comes down to who has the mental edge. Who turns up on race day fully focused, having done the mental training?

Who has trained their mind to block out distractions, has mentally rehearsed each part of their performance, and already won the event in their mind?

As well as its many physical benefits, yoga can be hugely beneficial in helping athletes prepare mentally for competition.

Below are some of the aspects of yoga that can help athletes of any level learn to sharpen their mental game.

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“Besides its many physical benefits, yoga can be hugely beneficial in helping athletes prepare mentally for competition.”

Quietening a busy mind One of the basic aims of yoga is to help you quieten a busy, chattering mind. If you are able to let go of busy thoughts, concerns about past events and worries about the future, you can start to concentrate on being in the present moment.

No matter where you have come from, or where you aim to get to in your sport, the only time and place you can shape the outcome of your future endeavours is the ‘here and now’. What you do NOW (physically and mentally) in this very moment, and in each moment of your training, is what matters most.

Controlling the breath The most effective way to bring the mind to the present moment without being distracted by thoughts is to focus on your breath. First and foremost, this gives your mind a job to do. Once you begin to focus on the breath you can turn down the mental chatter, and ‘tune in’ to yourself more closely. Your breath reflects your state of mind and your nervous system.

Are you relaxed or tense? Are you breath-

ing fully and efficiently? Learning to control your breath develops self-awareness and mental focus. Not only that, but studies have also shown that breathing more efficiently can also improve athletic performance.

Shutting out distractions As you focus on working with the breath you will also be learning how to block out other distractions around you. This helps you develop a single-pointed concentration that you can use in your sports performance. A physical yoga practice also helps you learn how to keep relaxed and focused when you find yourself in challenging and uncomfortable situations.

It develops your mental strength and endurance.

Sticking to your own game plan Many athletes are naturally competitive, and this can contribute to challenges when you first turn up on a yoga mat.

While you may be a top performer in your sport, at yoga you may find yourself facing unfamiliar challenges, including not being the ‘most proficient’ person in a class. This may be confronting, but it’s OK – in fact it’s part of the learning process.

This is where you can learn more about ‘sticking to your own game plan’ and not comparing yourself with others around you. Yoga is a process of exploring and observing your mind and your body, examining your strengths and weaknesses, and learning about what you might be

able to change or what you simply need to learn to accept. Acknowledging why you are doing yoga can be helpful here.

Athletes’ bodies reflect the requirements of their particular sport, so acknowledge this and understand the purpose of your own yoga practice.

Not being put off my more proficient yogis, or trying to boost your own ego by looking around to see who you are ‘better than’ at a pose is a really good way to learn to stick to your own game plan and progress in a way that is most beneficial to you. Just like the rest of your training, the results you seek will come with practise.

Meditation and visualisation

YOGA FOR ATHLETES

Yoga helps athletes develop mental focus and discipline that can take performance to a higher level.

Meditation and visualisation are now mainstream tools in a smart athlete’s training programme.

Yoga can teach you meditation and visualisation techniques that will help you attain the mental control you need to keep progressing in your sport. Remember, the mind is like any other muscle in your body – it will respond to training and become stronger and more focused with dedicated practise.

No matter where you are planning your sport to take you – give yoga a try and see for yourself how the mental aspects of it can help you reach a higher level. ¡

FITNESS JOURNAL SEPTEMBER 2016

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TOP 10 PIECES OF

Women's wisdom We all know the foundation to a healthy body is a wellbalanced nutrient-rich way of eating, good hydration and regular movement, but if we look beyond that, there are many more ways we can practise optimum wellness. Our emotions and our biochemistry are just as influential when it comes to whether or not we feel energised, optimistic and nourished.

BY DR LIBBY Here are 10 essential pieces of women’s health wisdom, for women of all ages:

1

Take responsibility for your health.

When you say “I don’t have time” for something, what you are essentially saying is “that is not a priority for me.”

How do you feel when you say to yourself that preparing a nourishing dinner is not a priority for you? The reality is we cannot compromise our nutrition and expect to still have fantastic health.

2 12

Gut bacteria is the basis of all health.

Do all you can to ensure oodles of good bacteria happily inhabit your

gut by avoiding antibiotics (when not essential) and eating real food — especially organic bone broths, fermented foods, plenty of vegetables and nourishing fats.

3

Protect your progesterone production.

Progesterone is a powerful antianxiety agent, anti-depressant, diuretic and essential for our body to access fat reserves to burn for energy.

Across the years of menstruation and also once past the menstruating years, the body continues to make sex hormones in numerous parts of the body including the adrenal glands. Ensure good adrenal health (see no.6 and no.7) so the body’s production of progesterone is optimal across all phases of life.

FITNESS JOURNAL SEPTEMBER 2016

4

Love your liver by reducing its toxic load and boosting your nutrient intake with a daily green drink.

Choose organic produce, natural skincare and household products; cut down on your refined sugar and alcohol consumption.

5

Be a ‘Flexitarian’ – when it comes to both food and your life. Not holding so tightly to ‘control’ allows for the ebbs and flows of life to move naturally without stringent rules that hold us back and stress us out. It allows for celebration and enjoyment without the residual feelings of guilt. Rigidity when it stems from fear does not serve our health in any way.

6

Activate your parasympathetic nervous system, your body’s natural “rest and digest” pathway, with 10 (or more) long, slow, diaphragmatic breaths each day, a regular meditation practice, restorative yoga, or Stillness Through Movement.

7

Optimise your sleep cycle and reduce your “on” time by avoiding bright lights and screens at least two hours before bed.

8

Flex your “no” muscle more frequently and set clear boundaries around prioritising time for yourself. Refer to no.1—if we say we don’t have time to spend doing things that nourish our soul and make us happy, what message are we sending to our body?

9

Drop the judgment. There is a story behind every person. There is a reason why they are the way that they are. Do your best to consider this always, as it helps us to bring curiosity rather than judgment to our interactions.

10

Take time to stop and take stock of everything you have. Science has shown that the nervous system cannot focus on more than one thing at a time so when you feel grateful you cannot be stressed.

Dr Libby will be speaking in Hamilton on Wednesday, September 28, from 7pm at the Heaphy Room, Claudelands, Corner of Brooklyn Road and Heaphy Terrace. Dr Libby’s new book Women’s Wellness Wisdom, $39.95, is available from www.drlibby.com ¡

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About Dr Libby...

The ability to ‘drop a name’ is usually only afforded to superstars with something of a global following; think Prince, Madonna, Oprah, Dr. Oz .... and closer to home, Dr Libby.

The vibrant biochemist and speaker is widely known by her first name, Dr Libby (Weaver) and is passionately committed to helping people achieve and maintain ultimate health and wellbeing.

As one of Australasia’s leading nutritional biochemists, the author and speaker splits her time between New Zealand and Australia.

“My mission is to educate and inspire, enhancing people’s health and happiness, igniting a ripple effect that transforms the world,” she says.

And while it may be tempting to raise a sardonic eyebrow at such a bold statement, Dr Libby is in fact something of a superwoman and hearing these words come from here doesn’t seem out of place.

Some people have a unique and contagious effervescence about them; an x-factor that compels you to want to be around them and an energy that truly inspires and motivate; meet Dr Libby.

With an extraordinary

ability to relate to all demographics, from all walks of life, this a dynamic and highly experienced presenter seems to be able to successfully educate nine people in a boardroom or 9,000 people on a stage alongside America’s Dr Oz. She is an eight times number one bestselling author of the books Accidentally Overweight, Rushing Woman’s Syndrome, Real Food Chef, Beauty from the Inside Out, Real Food Kitchen, Sweet Food Story, The Calorie Fallacy and Exhausted to Energized.

And her latest release, Women’s Wellness Wisdom, although barely is the ink dry on the pages and already this book is in hot demand.

With a background in biochemistry and a natural ability to break down even the most complex of concepts into layman’s terms, Dr Libby’s health messages are globally relevant, which is why her holistic approach and unique form of education is embraced by audiences across the world.

Her PhD examined the biochemical and nutritional factors in children with autism, and her findings have since changed the way the condition is treated in Australia and New Zealand.

Armed with abundant knowledge, scientific research and a true desire to help others see their own light and beauty, Dr Libby empowers and inspires people to take charge of their health and happiness.

It’s no surprise Hugh Jackman and Deborra-lee Furness described her as a “one stop shop in achieving and maintaining ultimate health and wellbeing.” ¡

WIN WIN WIN Visit us on your next trip to Raglan!

Open 7 Days / 9am - 5pm 6 Wallis Street, Raglan

Meet Dr Libby and listen to her speak in Hamilton this month, at her seminar "Surviving to Thriving."

Being held at 7pm on September 28 at Claudelands (corner of Heaphy Terrace and Brooklyn Road), we’ve got two double passes to be won.

Winners must be able to attend the Hamilton venue.

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To enter, email your name, address and contact phone number to win@fitnessjournal.co.nz with Dr Libby in the subject line, or enter at fitnessjournal.co.nz Entries close September 23, 2016

Phone: 07 825 7444 www.theherbaldispensaryraglan.co.nz

FITNESS JOURNAL SEPTEMBER 2016

13

PATHWAY TO PODIUM:

Ellesse Andrews As the buzz of the Rio Olympics slowly ebbs, Fitness Journal takes a look at local up and coming athletes, with an eye to future Olympic medallists.

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n the second part of our Pathway to Podium series, we profile track cyclist Ellesse Andrews (16), who has set a number of New Zealand records and is already a Junior World champion.

The talented track rider moved to Cambridge earlier this year to pursue her sport, and as a St Peter’s student is located right beside the Avantidrome training track – closer than the three-hour drive she previously had to take from hometown Wanaka to train in Invercargill.

Name: Ellesse Andrews

team time trials, one-on-one sprints, or a range of different bunch races. The speeds are high and it’s an awesome spectator sport.

School and future career path?

Formerly based in Wanaka, I am now a year 12 student at St Peter’s in Cambridge, I made the move to Cambridge to pursue my cycling. Currently not set in stone about my future career, but I have many passions and interests, particularly the sciences, so am in the process of looking into careers which involve these.

Photo by Eugene Bonthuys

Name your achievements?

AGE: 16

Sport: Track cycling Describe your sport?

Track cycling takes place on a purpose-built velodrome (concrete or wood).

Distances raced range from sprint events (200m long), to endurance and team events. Races are either individual or

2016 Junior World team sprint champion (with Emma Cumming), bronze in 2000m women’s individual team pursuit at UCI World Junior Track Championships NZ Ranking: 2nd individual pursuit, 2nd 500m tt, 1st team sprint World ranking: individual pursuit- 3rd, Team sprint- 1st

What are your short-term goals?

What are your long-term goals?

My track season has come to an end for a while, and I’m currently on a wee break before kicking back into training again. It looks like I’ll be competing later this year in the Oceania Games in Australia, so I’m looking to do well there and gain some more race experience.

For me, competing at an Olympic Games is a goal and dream of mine.

It’s so inspiring seeing our New Zealand athletes competing in Rio, doing NZ proud, and coming home with some really good results. My long-term goal is to do this too.

Avantidrome The world class velodrome at Cambridge is one of Waikato’s newest sports facilities providing an environement that is designed to improve the conditions of life for the public at large by promoting health, fitness and physical wellbeing through the development of publically available cycling and related facilities for public recreation. It has a 250 cyling track, a full gym and caters for people from 6 years old to people in their 90’s. If you just want to walk in the warm and dry we have the concourse area above the velodrome.

Life Fitness Zone

Community use

Function Rooms and Corporate Packages

Bringing together a combination of high quality programming and service, this is a public fitness option within a world class facility. With brand new gym equipment it is the perfect combination of cardio equipment, strength machines, free weights and functional training. The generous floor layout gives users plenty of space for exercise of all types.

From beginners to New Zealand’s medal winning track cyclists, even non cyclists, there’s something for everyone.

Come and try our Have a Go beginner sessions (bike, helmet and instruction included), get accredited, become a regular rider and even try racing. If you can ride a bike then you can ride the track. We also have the Gallagher Bike Skills Park for the kids and we are situated on the Te Awa trail so you can walk or bike to the Avantidrome if you wish and have a coffee at The Bikery Cafe.

The Avantidrome is about the community and high performance, so makes us your destination if you are looking for something a little bit unique for your function, Board Meeting or training day.

We cater for everones needs from 1 hour team building exercises or Have a Go sessions on the track to our full day corporate package that includes guest speakers. We will design the package to suit your needs and time you have available. We have three function rooms that vary in size and also the 2800 square meter infield for the large groups.

We offer a number of classes for the young to Senior Citizens, including senior’s circuit and pilates.

80194

Avantidrome, 15 Hanlin Road (SH1) Cambridge | www.avantidrome.org.nz FB Home of Cycling – 0800 velodrome or 07 823 1421

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FITNESS JOURNAL SEPTEMBER 2016

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What is required to reach your goals?

A lot of hard work and dedication is required to reach any goal in life. In cycling I strongly believe the champions are the ones with the mental approach that every pedal stroke counts. And it does, quite literally. When you begin to get older in your sport, it gets harder and harder for anyone to rely solely on natural ability.

I believe that if I put all these aspects together, my goals will be possible, when I’m ready and the time is right.

How did you get involved in this sport?

I first started riding my bike and competing when I was 14. My family are very into cycling of all kinds, so I was often on a bike just for fun before I started on the track. Both my parents raced when when they were younger too - dad on the track, and mum as a mountain biker, so they were really supportive and keen for me to give riding a try. Dad, Jon is a former New Zealand track cycling Olympian.

What other sports have you been involved in?

From age seven until this year, I was playing netball, dancing also until recently and cross country skiing. Competitive swimming was also a big part of my life when I was younger.

What had been the biggest game changer for your involvement in the sport?

It would definitely be my move to Cambridge. Since then, I have been able to race regularly, ride with people my own age, train on the track, and be exposed to an amazing support team, from HPSNZ, Pathway to Podium, and Cycling New Zealand.

What is the highlight of your time in the sport to date?

Definitely winning the Junior World team sprint title with Emma Cumming. It’s such an amazing feeling to feel like all the hard work has paid off; that all the 6am gym sessions and racing until 9pm on the track were for something.

What is your greatest challenge?

So far, the greatest, most exciting, and

best challenge for me was going to the Junior Worlds in Switzerland. The quality of racing was greatly different from anything I’d ever experienced before, the times the field were producing were definitely at another level from any other competitions I had competed in. All things that were really challenging and different, but in such a good way.

What does your training involve?

I enjoy all disciplines in my sport (sprinting and endurance events) which results in me having a programme with a variety of different aspects. This involves a lot of power, speed and endurance work.

What motivates you most?

I just love pushing myself to the limit, when I train and when I race. I also just love beating my times and making new personal bests, which is something that really pushes me to train my hardest and try my best.

What does it mean to be part of the Pathway to Podium programme?

Pathway to Podium has definitely played a massive role in getting me to where I am today. I have gained invaluable knowledge in a wide range of areas such as media, nutrition, mental skills, and drug-free sport. All of which are helping me develop and grow as an athlete.

Who are your sponsors and the team around you?

My main sponsor is Rapanui Bees, and my support team consists of many people from cycling New Zealand, HPSNZ, and Pathway to Podium.

The nationwide Pathway to Podium programme includes 45 Waikato pre-high performance athletes selected by their National Sport Organisation (NSO) and aims to recognise and help prepare them for life as high performance athletes. Waikato Pathway to Podium is led by Sport Waikato, and is part of the national Pathway to Podium programme established by High Performance Sport New Zealand and Sport New Zealand. ¡

Photo by Sandi Scott

Photos by Eugene Bonthuys

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FITNESS JOURNAL SEPTEMBER 2016

15

Round the Bridges

Get your walking and running shoes on: Hamilton’s most iconic fun run and walk returns to the city on Sunday, November 13.

S

howcasing the scenic river walkways and historic Hamilton bridges, Round the Bridges is expected to attract more than 5500 participants.

Now in its 72nd year, the annual fun run has come a long way since its establishment in 1945; progressing from a road race for the elite, to the community event which thousands of runners and walkers enjoy today.

When planning this year’s event, ensuring that it remained accessible to all members of the community was an important factor for the U Leisure Event Team.

“What makes Round the Bridges so incredible is that the whole community gets involved,” explains event manager, Amanda Till.

“It’s all about creating something special that everyone can enjoy.

“Seeing so many schools, businesses, families and friends turning up to run year in, year out is a great feeling. You can’t beat the atmosphere on event day.”

Adding to the community feel, Round the Bridges will once again place fundraising at the heart of the event; providing participants with the opportunity to support and raise money for local New Zealand charities.

“Last year we piloted the fundraising programme, and with a combination of active fundraisers and donations made during the online registration process, raised nearly $40,000 for charity,” says Amanda.

“This year we’re looking to exceed last year’s feat, and have set a new fundraising goal of $75,000.”

Although the new target is almost double that of last year’s efforts, organisers believe that if enough participants get behind the initiative, there is no reason it cannot be reached.

Photos by Stephen Barker, Barker Photography Returning to this year’s event are all the usual favourites, including a finisher’s medal for every participant, on-course and post-event entertainment, and a range of great spot prizes up for grabs. ¡

About Round the Bridges Established by the Hamilton Harrier Club (Hamilton City Hawks) in 1945, Round the Bridges has become Waikato’s largest annual running event and will be held in the Hamilton CBD on Sunday, November 13.

Attracting more than 5500 participants, Round the Bridges will see runners and walkers take on 2km (kids only), 6km and 12km courses.

Catering to all ages and abilities, Round the Bridges is an event the entire family can enjoy. www.roundthebridges.co.nz

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FITNESS JOURNAL SEPTEMBER 2016

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Hillcrest student designs Round the Bridges medal Alex Dixon’s artwork is set to be immortalised in thousands of Round the Bridges’ medals.

T

he 11-year-old Hillcrest Normal School student beat more than 100 competition entrants in the Round the Bridges Medal Design Competition. His design features the arches of the iconic Fairfield Bridge and a participant celebrating while running through the finish line ribbon.

The inaugural competition challenged children aged 5-13yrs to design the 2016 Round the Bridges finisher’s medal which will be given out to more than 5500 runners and walkers as they cross the finish line on event day (Sunday November 13).

As the overall winner, chosen by the U Leisure Events Team, Alex will see his medal design come to life at this year’s event.

“We received a tonne of fantastic entries throughout the duration of the competition so it was extremely difficult for us to single out one design as the winner,” says event manager Amanda Till.

“What we love about Alex’s design is that it includes one of the course’s distinctive landmarks, while also capturing the feeling of triumph and achievement that our participants experience when they make it to the finish line.”

The U Leisure Design Team has started to recreate the medal; something Alex is extremely excited about.

“I feel very happy to have won the competition and I can’t wait to see the medal in real life,” says Alex.

“My mum’s proud of me, I’m proud of me and my friends are all really happy. It’s just so exciting.”

As well as having his design made into this year’s finisher’s medal, Alex has also won an official Round the Bridges Thermatech performance t-shirt and two free entries into the event.

He plans on gifting his second entry to his twin brother Daniel and both boys are looking forward to representing Hillcrest Normal School in the 2km Kids Challenge on event day on Sunday, November 13.

This year’s event will be Alex’s third time competing at Round the Bridges and besides receiving his very own medal at the end of his race, what he is most excited about is simply being able to compete alongside his friends and classmates.

The final design of the 2016 Round the Bridges finisher’s medal is being unveiled via the Round the Bridges official event Facebook page, www.facebook.com/roundthebridges ¡

Alex Dixon

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17

Running to say thank you After saving her son’s life two years ago, Rhiannon Waswo used last year’s Round the Bridges to raise more than $2200 for the Starship Foundation.

I

n 2014, Rhiannon’s son Charlie was airlifted to Starship Children’s Hospital in critical condition after reacting badly following surgery on his bowel.

In desperate need of help, Charlie was taken straight to specialists at Starship’s Paediatric Intensive Care Unit (PICU) in Auckland.

Charlie remained in PICU for two weeks, followed by a fourweek stint in a child rehabilitation ward. Altogether it was over two and a half months before they were able to return home to Hamilton.

Thankful for everything the staff at Starship had done for Charlie while he was in their care, Rhiannon knew she wanted to do her bit to give back. When she heard about Round the Bridges’ new fundraising initiative, she jumped at the chance to get involved and to raise money for the foundation.

“Raising money at Round the Bridges was a chance for me

to thank the staff at Starship for saving Charlie’s life,” says Rhiannon.

“I was so grateful for what they’d done for my family, I wanted to give back to them and help them continue providing top medical care for children in New Zealand.”

Rhiannon set up her everydayhero fundraising page with less than two months to go until the event, but was still able to raise an incredible $2263.50 for Starship; an achievement that resulted in her becoming Round the Bridges’ top fundraiser in 2015.

“I really didn’t expect it to go so well,” admitted Rhiannon.

“Once the ball starting rolling, it was really hard to stop. Every time I got a notification email about a new donation I’d get really excited.

“It felt amazing to give back to Starship and to see so many of my friends and family members rally together and support

a cause that I was so passionate about.”

Rhiannon will complete her seventh Round the Bridges this November and although she is unable to fundraise at this year’s event, she hopes to see more people getting involved with the initiative.

“It would be great to see more people fundraising because it’s a great chance to give back to the community,” she said.

“If I had one piece of advice to offer anyone planning on fundraising at this year’s event it would be to aim high. And then if you reach your first goal, raise it and keep going!”

The Round the Bridges fundraising programme was introduced in 2015 and, from a combination of online donations and active fundraisers, nearly $40,000 was raised for New Zealand charities.

This year the event aims to reach a new target of $75,000. ¡

From watching to doing

H

amilton’s Suze Landers is passionate about triathlon and encouraging others into the sport.

Having first got involved after watching triathlon on television, she is now an avid participant and promoter of the sport, encouraging people of all ages to have a go through her role as chairperson of Hamilton Triathlon Club. Fitness Journal finds out more.

Name: Suze Landers Age: 32 How did you get involved?

I first got involved in triathlons after watching a race on TV. The individual challenge of the three disciplines interested me and with work commitments, I was finding it hard to commit to my team sports.

After being involved for a few years, I wanted to start giving back to the sport and helping others become involved, especially beginners. It took me quite a while to get into triathlons due to not being able to swim.

I feel it is a shame and a missed opportunity for people to miss out on training and racing because of a lack of knowledge and not knowing where to start.

My background is health and fitness, so after moving to Hamilton, I wanted to be in a position to help others take action to a positive step in their health and fitness.

Your personal participation in the sport?

I currently race in both Olympic and half Ironman distances in triathlon and duathlon and am fortunate enough to represent NZ at age group level at various

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FITNESS JOURNAL SEPTEMBER 2016

events overseas.

I also coach athletes within the sport in different events and distances. I am very passionate about triathlon and love being at a race and watching fellow athletes achieve their goals. This is a sport which is achievable for everyone, and to see people cross the line no matter what their placing, is very inspiring.

If you could participate in any triathlon event which one would you choose and why?

My favourite triathlon would have to be the Port of Tauranga Half Ironman which has now become a weekend of Multisport events as well.

This was my first half Ironman event I competed in and is at the start of January when the holidays are still on. There is always a great atmosphere to this race and with two laps on both the bike and run, you have an opportunity to run past everyone at different stages of the race.

It is a very flat and fast course where many people will hold their fastest time for this distance.

The support from the crowd is always a morale booster and it is also the NZ National Champs.

What is the biggest misconception about the sport?

That you don’t have to be the best to be on the start line or have all the best gear.

This is what stops a lot of people from becoming involved. I had a friend who did her first triathlon on her son’s mountain bike and with no wetsuit.

She’s now really into triathlons and has all the gear, but for that event, she had nothing flash and her fitness and determination got her to the finish. Start slowly by becoming more involved with

others in the sport to learn as you go.

As you start getting better you can upgrade where you see fit.

Three things you would like people to know about the sport?

1) You don’t have to reach a certain level of fitness and knowledge before being able to participate.

If you have the desire to give triathlon a go, don’t delay because of fears or assumptions. Everyone goes through this, but the best way start is get involved and ask questions. You will thank yourself for it later.

2) Remember to have fun and enjoy the experience of training and racing.

Sometimes the expectation and pressure people put on themselves to do well or because of other people’s opinions can affect their experience. Go out and be the best you can be.

Don’t worry about what others are doing, you will get the best satisfaction knowing you gave it all you could, as opposed to worrying about other performances and losing the opportunity to appreciate your own achievements.

3) There is a lot to learn at the start.

In a triathlon you swim, bike then run.

When getting close to a race, start thinking about the little things such as what will you will wear on race day, or eat for breakfast that won’t upset your stomach?

If you practise that in training, you won’t have a problem come race day.

Also getting used to running off a bike with tired legs. Make sure you practise this so the body is used to being able to finish strong on the run. Simple things that can help a lot. ¡

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TRIATHLON Want to Tri but don’t know where to start?

Triathlon is a rapidly growing sport, with increasing numbers participating in events, from elite level to grassroots. The beauty of triathlon is that it can be participated in by all ages.

BY SUZE LANDERS Hamilton Triathlon Club

W

hat makes this sport unique is that you have to compete in not one but three disciplines, and that can be quite overwhelming for some.

Many people, after watching an ironman or triathlon feel inspired and say: ‘I would love to do that one day’, but often they don’t know where to start.

Everyone has their own perceptions of what it takes to do a triathlon; often that you have to be super-fit or have all the gear to do it and because of these ‘obstacles’, the dream of doing a triathlon can keep getting delayed.

Here are some tips on where to start and common mistakes to avoid, to help you on your way to your first triathlon.

If you are starting from scratch, 2-3 months is a good time frame to work up to your first race.

Finding a race The best way to become involved within the sport is commit to a race. Once you have done that, then you can come up with a plan on how to achieve your goal.

Find a race 2-3 months away (www. triathlon.kiwi/events-calendar has an up-to-date calendar to have a look at) The triathlon racing calendar year predominately runs from November - April, in between this is the off season.

Decide your distance. A sprint is a good way to start off, with the distances being: 750 swim, 20km bike and 5km run.

Sign up NOW This is the hardest part, most people want to train for a bit and until they feel more confident with their fitness. Just DO IT, it will be the biggest motivator and confidence booster. Now you have accountability. Well done.

What gear do I need?

Triathlon gear can be expensive, especially when you are just starting out. It depends on your budget, but the best way is to work with what you have, then upgrade as required. Ideally though, the basics you do need to run your first triathlon are: 1) swimsuit 2) goggles 3) bike 4) helmet 5) running shoes You may not look like the pros but remember not to compare your chapter one with their chapter 20. Everyone started from somewhere and never be afraid to talk to other athletes about their experiences. Focus on improving your fitness through regular training and the rest will come. After your first triathlon, you will learn so much that even you can pass knowledge onto someone else.

Where do I start?

The best way to start is get involved with others and join a club. You will learn so much and enjoy being in a supportive and social environment. There are many different training programmes to be found on the internet or in books.

The amount of training depends on many things, such as how competitive you want to be and how much time you can put into training around your everyday life. If you want to be competitive, the best way is to find a coach that suits you, as everyone is different.

Tips to keep in mind when training through the season 1) Decide on your goals for the season Some people like the social aspect of the sport, others want the challenge of being the best they can be. Make sure the work

you put in and your goals align to save any disappointment later.

2) Stick to the plan At times we can get over-excited at the start and train more than we should, or play catch-up on a session that was missed the day before. This can catch up with you and your body. Just forget it and focus on what is up next.

3) Don’t underestimate the importance of rest Make sure you allow your body to recover properly by getting enough sleep and ensuring a rest day is exactly that.

The last thing you want is an injury or burnout.

4) Stay positive and remember to have fun Triathlon should be enjoyable. Having a positive attitude will always help. If your goggles fall off, keep going, if someone passes you on the bike, don’t worry, just focus on your own race and remember to smile. You should be out there having fun.

Trust me, the feeling of completing your first triathlon is very rewarding.

Take the leap this season and challenge yourself to compete in this great sport.

The Hamilton Triathlon Club is a friendly group of triathletes and coaches looking to encourage any new triathletes into the sport and help those already involved to reach the next level. Get involved now – see you out there. ¡

“My Dad joined the Hamilton Triathlon Club because he the wanted to give himself a new challenge of competing in a triathlon. He thought it would be good idea for me to join also as I already do running and netball.

I had done swimming lessons in the past but I was not doing any at the time so dad asked the tri-club if I could join the Wednesday lessons even though it was only adults attending.

On my first time going, I was put with dad in his pool lane. I swum behind dad and wasn't too slow but I struggled with the distance. After a while I found I could last for longer amounts of time and that I was faster.

My goal in November is the 3-9-3 distance event and being part of the Hamilton tri-club will help me achieve this goal.” – Sophie Harris

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OUT AND ABOUT

BATTLE OF THE BRIDGES That famous Cambridge competitive spirit came to the fore at the recent Battle of the Bridges event, pitting Cambridge’s two sport clubs – Hautapu and Leamington – against each other for the coveted Battle of the Bridges trophy. After intense action on the netball courts and rugby field, it was a tug of war which determined the final points.

Leamington Loonies took the win, beating Hautapu Hopefools for the prestigious trophy.

Photos by Michael Jeans and Sophie Iremonger, Your Cambridge News

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Middle: Coach: Rhys McLachlan, Kendra Peart-Anderson, Acacia Kelsen, Georgia Wharry, Shanelle Reeve, Dannii Cooke

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Get your pink walk on for Waikato Hamilton Lake is set to become a sea of pink, with the upcoming Waikato Breast Cancer Trust (WBCT) Pink Walk/ Pink Challenge taking place on Thursday, October 6.

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amilton Lake is set to become a sea of pink, with the upcoming Waikato Breast Cancer Trust (WBCT) Pink Walk/Pink Challenge taking place on Thursday, October 6.

This annual community event raises funds for the Waikato Breast Cancer Trust and aims to raise awareness around breast cancer and research.

“Funds raised go towards research which benefits Waikato women with better surgical, drug and radiotherapy treatments. The WBCT works with patients on clinical trials looking at different types of treatment to reduce their breast cancer suffering,” says fundraising co-ordinator Fiona Johnson.

“We raise awareness of breast cancer and the research that will uncover new treatment options for those diagnosed with breast cancer and prevention strategies for those who are at risk.

“The Pink Walk is to celebrate with women and men who have survived breast cancer and to remember those who have passed away.“ Open to everyone, the Pink Walk is 3.5km around Hamilton Lake; mums, dads, kids, those in prams or wheelchairs; you can even bring your dog along. The 5km fun run is for those keen on a bit more exercise. The first team to cross the finish line wins the Pink Challenge Cup. “This year we are introducing a Runners’ Club Cup for all those participating as part of a running club, to create a little bit of rivalry between running clubs.”

The Pink Walk/Challenge event opens at 4:30pm for late registrations, with all walkers starting at 5:45pm. The 5km fun run starts at 6:15pm with warm-ups for all walkers and runners by Les Mills Trainers 15 minutes prior to starting.

“Encourage your friends and colleagues to create a ‘pink costume’ and register online to join in the fun after work on Thursday, October 6.

“A Givealittle page and an Everyday Hero page have been set up to create

more fundraising opportunities for those getting sponsored, or who are wanting to fundraise more for Waikato Breast Cancer Trust.

“Any funds raised go directly towards supporting our research nurses conducting clinical trials and to staff co-ordinating the Waikato Breast Cancer Register. This register is an important information database for researchers as it records patients, their type of breast cancer, types of treatment – surgery, radiotherapy, chemotherapy - as they continue on their breast cancer journey.

“Your support pays it forward for our daughters, sisters, mums, colleagues and friends to treat this disease, reduce the suffering and make life worth living!” says Fiona.

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Be a STAR and walk for breast cancer If you are a keen walker, get a group of friends and family together to participate in the upcoming 2016 NZ Breast Cancer Foundation Pink Star Walks in Auckland, Wellington and Christchurch.

R

egistrations are now open for the October/November events (pinkstarwalk.co.nz) as part of Breast Cancer Awareness month. The annual NZ Breast Cancer Foundation (NZBCF) fundraiser is a non-competitive fun walk, with no training required before participating - just a willingness to join a group of boisterous women, men and children in support of those affected by breast cancer.

The walks are held in the twilight hours, providing a unique experience, with a party atmosphere at the finish line with entertainment provided; walkers are encouraged to celebrate and have a fun evening out together.

Sponsored by Estee Lauder Companies, the NZBCF Pink Star Walks are open to all ages. The walking courses are a mix of 5km, 10km or a half marathon (21km) option, depending on location.

The course must be walked, not run; with walkers encouraged to dress in pink, with many groups coordinating their costumes as a team and registering to fundraise.

Stacey Morrison, NZBCF ambassador and radio host from The Hits, along with her co-host Flynny, will MC the events in

all three locations, cheering on walkers and handing out medals at the finish lines to those completing the 21km distance options in Auckland and Christchurch.

“I’ve been involved with the Pink Star Walks for many years and always enjoy seeing everyone getting together and making an effort with their costumes.

What better way to show your support of those affected by breast cancer than by getting out there and walking the talk!” says Stacey, who lost her mother to breast cancer at a young age.

Keeping fit and active is important to Stacey, who loves that the Pink Star Walk is an event which is accessible to everyone no matter what their age or fitness level.

“Our Pink Star Walks are a great way to show your support for friends, family or colleagues affected by breast cancer,” says Evangelia Henderson, chief executive at the NZ Breast Cancer Foundation.

“The money raised by the three events will help fund support programmes for women with breast cancer including counselling, rehabilitation programmes and funds education for early detection

About breast cancer in New Zealand More than 3000 women a year are diagnosed with breast cancer in NZ – that’s eight women a day.

90-95 percent of women who are diagnosed with breast cancer have no family history of the disease.

of breast cancer. Each year more than 3000 women are diagnosed with breast cancer, with approximately half detected through mammograms, where a tumour can be found when it is as small as 2mm. A tumour is generally 10 times the size (20mm) before it can be detected by touch, so it’s important that women know they need to be screened from the age of 40 and well into their 70s,” says Mrs Henderson.

Last year’s Pink Star Walks attracted more than 4200 registered walkers and raised $500,000. This year the goal is to attract 5500 walkers, and raise a total of $600,000 towards the breast cancer cause.

NZBCF Pink Star Walks are held in three locations: Auckland, Wellington and Christchurch. ¡

Around 350 NZ women under the age of 45 (when free mammograms start) will be diagnosed with breast cancer this year – that’s one woman a day.

While breast cancer has a good cure rate when found early, many women have their cancer come back: only 73 percent will be disease-free 10 years after diagnosis.

More than 600 women will die of breast cancer this year – about the size of a large primary school.

The New Zealand Breast Cancer Foundation recommends women should consider having yearly breast screening mammograms at age 40-49, then screen every two years from age 50.

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Half Marathon Training tips The Direct Group Uniforms Hamilton Half Marathon offers a variety of events over varying distances, aimed at encouraging community participation.

T

his year’s event on October 2 features new courses, with a distance for everyone; 5km, 10km, Half Marathon and Kids’ Commando Challenge (obstacle course).

The flatter and faster course for the half marathon takes in a section of the Te Awa river trail and the 10km course now goes through Hamilton’s newer northern suburbs.

Those participating in the 5km course can enjoy a flatter easier course through Braithwaite Park and also new this year is the addition of welcoming buggies, strollers and prams into the 5km event.

For those training, here’s a helpful programme. For more information visit hamiltonhalfmarathon.org.nz ¡

Hamilton Half Marathon Beginner Training Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Mon

Rest

Rest or xtrain

Rest or xtrain

Rest

Rest

Rest or xtrain

Tue

40 min run COMFORTABLE

40 min run COMFORTABLE

40 min run COMFORTABLE

3 km time trial SPEED

40 min run COMFORTABLE

40 min run COMFORTABLE

Wed

50 min run COMFORTABLE

50 min run COMFORTABLE

50 min run COMFORTABLE

50 min run COMFORTABLE

1hr run COMFORTABLE

1hr run COMFORTABLE

Thu

Rest or xtrain

Rest or xtrain

Rest or xtrain

40 min run COMFORTABLE

Rest or xtrain

Rest or xtrain

Fri

8 x 1 min, 30 sec JR SPEED

6 x 500m, 1 min SR SPEED

4 x 1km, 1 min SR SPEED

Rest

40 min run COMFORTABLE

15 hill reps STEADY

Sat

Rest

Rest

Rest

Rest

Rest

Rest

Sun

1hr 10 run COMFORTABLE

1hr 15 run COMFORTABLE

1hr 20 run COMFORTABLE

1hr 25 run COMFORTABLE or 10/15km race

1hr 30 run COMFORTABLE

1hr 30 run COMFORTABLE

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EXPLORE WAIKATO

Mountain bike parks In our ongoing series on exploring our own back yard, this month we take a closer look at some of the fantastic mountain bike parks the Waikato region has to offer. There’s something for everyone; from families with young children, to adrenaline junkies.

W

hether riding through forests or in the foothills of the region’s mountains, Hamilton and the Waikato region has a variety of mountain bike parks and tracks to make the most of spring. Expert trails sit alongside easy family tracks, meaning there is something to suit all levels and abilities.

Take ‘The Snake’ at Te Miro Mountain Bike Park and find stunning views of the Kaimai Ranges from the top, or if you are a group of varying levels, check out Cougar Mountain Bike Park which offers 14 different trails from beginner to advanced. Hamilton Mountain Bike Park will take riders over gravel, sand, clay and grass surfaces on the 11km single track, while the Pipiwharauroa Trail near Raglan will get you up close and personal with the wind turbines of Te Uku Windfarm.

Make a weekend of it with dad this Father’s Day and explore some of the region’s top mountain bike parks below.

Te Miro Mountain Bike Park Waterworks Road, Te Miro

Cougar Mountain Bike Park Mossop Road, Tokoroa

– 35km of off-road forest tracks – 14 different rides available – Grade 3 – 5 tracks TOP TIP: Advanced riders can take on The Tester, a challenging advanced trail with 600m of technical terrain.

Mt Pirongia Mountain Bike Trails

Mount Te Aroha

– Off-road cycling through native forests – Kids and pump tracks available – Grade 2 – 4 trails

Te Aroha Hot Springs Domain, Te Aroha – Challenging ascents and exhilarating downhill sections 10km of trails – Grade 3 tracks Top tip: Make the most of the spa town and enjoy a relaxing mineral spa after your ride.

Hamilton Mountain Bike Park Maui Street, Hamilton

– Forest trails, jumps and rollers – Grade 2-5 tracks available

– Conveniently located within Hamilton City – Suitable for all levels – Grade 2 – 3

TOP TIP: Pack lunch and enjoy a picnic at The Lookout on the Big Willy beginners’ track with great views of the water catchment that supplies Morrinsville with water.

TOP TIP: Kids will enjoy the ‘Three Times Tables’ section of The Sandpit, with three modest table-top jumps and high banked berms.

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FITNESS JOURNAL SEPTEMBER 2016

Sainsbury Road, Mt Pirongi

TOP TIP: Check out the kids’ pump track for great off road children’s cycling

Pipiwharauroa Trail Te Mata Road, Raglan

– 360 degree views of the region – Get up close with the Te Uku Windfarm turbines TOP TIP: Allow up to 4 hours for this 18 kilometre return trip. ¡

For more information on mountain bike parks and cycle trails in Hamilton and the Waikato region, visit www.hamiltonwaikato.com/cycling

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Practise what you preach So this month I have had the fantastic opportunity to experience what it’s like to be the patient.

R

ecently I was training one of our professional motocross riders up at the Sandpit MX Park north of Auckland. This is one of the roughest, most difficult tracks in New Zealand, so of course I just had to throw my leg over the bike and have a go. In hindsight; that decision is where things started to go wrong! This is a story of what happens when you forget to practise what you preach.

Our team meeting went late and Hadleigh was keen to hit the track and cut some laps. We had driven for two hours and jumped out of the van, chucked our gear on and straight onto the track.

No warm-up, no Oov core activation, just straight from the van to the roughest track in New Zealand.

Now Hadleigh is 19 years old and trains 15 hours a week; his body is in prime form. Mine on the other hand is 40+, I’m lucky to train once a week and my MX skills leave much to be desired.

“As I quickly bent over to pull my socks off I felt a sudden stabbing pain like a knife driven to its hilt right into my lower back. I literally fell over backwards into my camp chair grimacing in pain.”

I actually had a blast; took it slow on the first lap, the holes in the track are bigger than my bike and the sand was soft and knee deep. Trying to keep the bike upright and on a semi-straight line was taking 100 percent effort straight away. We did two 30-minute motos with me doing one lap to Hadleigh’s three laps.

I never crashed but had plenty of close calls and had an absolute blast. From a

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

fitness perspective it is the perfect workout; every muscle works 100 percent and I reckon I did the equivalent of more than 100 body weight squats per lap! By the end of the second ride I could barely hang on and ended up going bush as I missed a corner, saved the crash but knew I was done for the day.

Back to the van, with Caitlyn (my daughter) waiting for me to go mountain biking at Woodhill forest. Quickly chucked the bike in and took my gear off.

As I quickly bent over to pull my socks off I felt a sudden stabbing pain like a knife driven to its hilt right into my lower back.

I literally fell over backwards into my camp chair grimacing in pain. I honestly thought that Hadleigh had snuck up behind me and thrown a log or rock into my back.

The pain was both stabbing and sear-

ing at the same time and I thought I was going to vomit with it. I was cast in the chair and literally couldn’t move.

Caitlyn was like; “come on dad, let’s get going so we can hit the bike park!”.

I tried to lift my legs to get my socks the rest of the way off, but to no avail.

Poor Caitlyn had to pull her dad’s dirty sweaty MX socks off, I have never been so grateful.

Okay so this is where my physio mind kicks into gear. Time to figure out what I did, how I’m going to drive two hours’ home and whether I can keep my promise and take Caitlyn to the bike park for a ride.

Questions to ask when you do your back: – Can I stand up? Yes, but very carefully.

– Can I cough or sneeze without pain?

Yes, no pain in back with hard cough, this clears the disc.

– Do I have any shooting pain or numbness down the legs? No, this rules out a nerve pinch.

– Can I bend forward? No way in hell!

Must be a muscle strain then.

– Can I get on my stomach and do a half press-up putting my back into full extension? Yes, this is not painful at all. Rules out a joint injury.

– Can I lie on by back with knees up and rotate stretch side to side? Yes, but is very tight to the right.

So I was confident that I had strained a deep muscle in my lower back, had not injured the disc and the joint was okay.

Since I had not taken a crash and there was no direct trauma injury I knew that if I followed some basic principles I would be fine.

This is where my Oov core conditioning comes into play. I found that by holding my back in neutral spine and letting my deep core muscles do the work I was able to ride the MTB with Caitlyn for a good hour. I was still in some pain and felt really weak but that just made Caitlyn happy because she could easily beat her

fitnessjournalwaikato

dad up the climbs.

The worst part was the drive home, van seats are not meant for backs. I had to put the seat in full upright and a rolled up towel to support the back. When I got home I was able to clean the gear and unload very carefully. Night one was the worst, but Panadol and anti-inflammatory together gave me a decent sleep.

Physio treatment first thing Monday and SpiderTech taping made a huge difference and allowed me to work. I saw the physio again on Wednesday and Friday. By Tuesday I no longer needed pain relief and by Friday my back was 80 percent. A week later and I still have some tightness into stretching but is not really painful.

So what lessons have I learned: Follow the rule of proper dynamic warmup and Oov Core activation before I ride.

This will get the body warmed up and the core switched on which will limit this type of injury from occurring.

Taking pain relief and anti-inflammatory helps but getting early treatment was the best help of all.

Doing the Oov Core stability is so critical. I couldn’t believe how weak my core was on the Wednesday following the injury. I could hardly balance and felt like I could only do 50 percent of what I could normally do on the Oov. Pain turns the core muscles off and if you don’t switch them back on you will take longer to recover and the likelihood of doing the back again is much higher.

Don’t try and keep up with a 19-yearold MX rider.

Below are a couple of pictures of exercise I do on a daily basis to keep my core switched on. Also if you are looking for a high intensity motocross-specific training system, feel free to join me at 5pm on Monday nights as I try and get some fitness back into this old body.

Have a great month and I’ll see you out there having fun in the dirt. ¡

FITNESS JOURNAL SEPTEMBER 2016

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Mitre 10 Cup action The Waikato season is now in full swing with the campaigns of our six representative teams now well underway.

A

ll teams are off to a positive start with the highlight being the Waikato Mitre 10 Cup team’s 26-15 Ranfurly Shield win over North Harbour at FMG Stadium Waikato. This shield defence was the 100th Ranfurly Shield match that Waikato has been involved in, so it was great the boys were able to mark the occasion with a good result.

The day was also a celebration of junior rugby in the province with the popular 13th grade final (won by Kihikihi 29-10 over Hamilton Marist) followed by the annual Junior Rugby March Past.

It was awesome to see all of our clubs represented and in the stands to watch the main game.

The Harbour win came after a tough first up loss to Tasman in Blenheim, but the narrow defeat was not a bad effort against one of the better teams in the competition over the last few years. The Waikato team have shown they are keen to play a positive brand of rugby so the rest of the season looks promising for Mooloo fans.

The Waikato Women’s team, competing in the newly named Farah Palmer

Cup, are four games into their season.

They started with a loss to Counties Manukau but bounced back to beat North Harbour the following week.

A narrow loss away to Wellington in Week 3 was another setback but again the girls responded well to win comfortably against Bay of Plenty. With two games remaining they are still right in contention to make the top four.

Waikato Development, the feeder team to the Mitre 10 Cup, started with a 24-21 win over Auckland Colts and followed that up with a narrow loss to Counties Manukau.

The Waikato Juniors (Under 19) are off to a strong start with a big 40-12 win over Counties Manukau followed by a hard fought 15-3 win over Taranaki. The team is now well placed to earn a good seeding for the Jock Hobbs Memorial National U19 Tournament which is coming up in Taupo in mid-September.

Waikato Under 16s also got their campaign underway with a solid win, beating neighbours King Country 38-0.

And finally, the Waikato Roller Mills (Primary Schools) has started their

pre-season with a bang, comfortably beating Taranaki and a Hamilton Boys' High U55kg side in pre-season, and are looking sharp ahead of their tournament in late September.

The next couple of months promises to deliver plenty of action for all of our teams in red, yellow and black, and we

would love to have your support at as many games as possible.

To keep up-to-date with the Waikato Mitre 10 Cup team check out www.mooloo.co.nz And for draws and results of our other rep teams go to www.mooloocommunityrugby.co.nz ¡

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FITNESS JOURNAL SEPTEMBER 2016

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Sideline concussion checklist Concussion can occur when a player receives an impact to the head or body that causes the brain to shake inside the skull. If a player is knocked out or loses consciousness they have obviously sustained a concussion, but it is important to remember that a person can be concussed without losing consciousness.

BY NZ RUGBY

Recognising the symptoms If a player appears stunned, dazed or confused after an impact ask some of the following questions to check if the player is aware of their surroundings and that their memory is working correctly.

– What ground are we at?

– Which team are we playing today?

– Who are you marking?

– Which half is it?

– What is the score of the game?

If they answer any of the questions incorrectly, or are very slow to respond, it indicates that they have probably sustained a concussion and should not continue to play.

Watch for unsteadiness when they stand up or poor balance and co-ordination as these are also signs of concussion. Players may also complain of other symptoms such as blurred or double vision, ringing in their ears, sensitivity to light and noise.

They may experience nausea or vomiting, a headache or feel extremely tired or become irritable. If any of these symptoms are present a player should not return to play.

Remove from play Players who are concussed are often unaware of their symptoms and may want to continue playing.- they usually do! It is imperative that the coach/referee takes responsibility for the player’s well-being, assess the player and make an informed choice about whether the player should return to play or not – if any doubt the player must be removed from play.

Even if there are no immediate symp-

toms of concussion these can show up later, so it is important to keep a close eye on the player. Ensure the player is regularly checked and not left alone during the first four hours after injury.

Make sure the player has a ‘buddy’ who will make sure they are not left alone for the first four hours and get the player home safely for someone (parent/guardian etc) to monitor.

Give the concussion advice slip (from the concussion checklist) to the player and their guardian so everyone knows what to watch for over the first 24 - 48 hours.

Concussed players must get urgent medical treatment if they show signs of: – Worsening headache – Increased drowsiness or can’t be woken up – Vomiting – Increased confusion or agitation – Weakness in any limbs – Slurred speech – Loss of consciousness or seizure

Return to play Players should not return to sport until symptom free and medically cleared.

World Rugby’s mandatory stand down period is for a minimum three weeks (23 days for players aged 19 and under). If a player returns too soon, while symptoms are still present, it will slow recovery and put them at risk of further concussions.

If a player sustains a second concussion before the previous one has fully resolved the impact will be more severe and can in some instances be fatal.

Check out New Zealand Rugby and ACC’s Graduated Return to Play Poster. ¡

For more information, visit nzrugby.co.nz or communityrugby.co.nz

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he Sideline Concussion Checklist is an essential tool to use to determine signs and symptoms of concussion.

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Maximising your warm-up time For a number of reasons - inflexibility, disuse (sitting for much of the day), prior injury, and irregular movement - some muscles have simply lost stimulation. Notorious for doing so are muscles such as the gluteals, lats, deep abdominals, and other core stabilisers.

T Medimaging is now united with our five other regions as

This is much more than a name change. Through this union we offer greater resources, more collective experience, a stronger network and more timely service.

We are still 100% NZ doctor owned and managed. Your local radiologists and team are the same, just part of a bigger more connected organisation.

Being part of a connected organisation means no matter where you live, you have access to even better quality care.

Find out more at pacificradiology.com

MRI ULTRASOUND X-RAY BONE DENSITY Pembroke 35 Pembroke Street 07 834 0000

Von Tempsky 21 Von Tempsky Street 07 834 3530

PO Box 163, Hamilton 3240

30

Avalon 6 Avalon Drive 07 847 5753

hamilton@pacificradiology.com

FITNESS JOURNAL SEPTEMBER 2016

Cambridge 14 Dick Street 07 823 1090

he relative laziness of these muscles means that other muscles — namely your quads, lower back and traps — take over as a result, reducing the efficiency of the exercise, reinforcing poor movement patterns and putting you at risk for injury.

Ultimately, the impediment of subpar, or insufficient activation, results in a less than ideal performance, and likely, frustration.

Pre-activating the muscles you’re trying to work (or the muscles that you know are responsible for creating the movement you are about to perform) with a specific movement will fire-up your nervous system — specific components of your nervous system — and get you on the road to the results you’re after.

While ‘moving’ is the key to an effective PAP strategy, it is perhaps more important to ensure that you are engaging your mind. Wiring the brain-muscle circuit takes mental effort (especially after years of frayed circuitry), and so switching the brain off during exercise is far from ideal.

Research has shown that deliberately focusing on a muscle and/or visualising it shortening can improve activation, and subsequent goals of improving muscular size, tone and endurance etc. are far less problematic to achieve.

For example, if you concentrate hard on your gluteal group when doing a one-legged hip lift, you are more likely to replicate this strategy when performing a deadlift, or a squat.

At the very least, when preparing for squatting (or deadlifting) using a gluteal activation exercise like a hip lift, you will have some sensation in the areas responsible for creating that movement, and this can only be beneficial.

This neuromuscular rewiring — enhancing the brain to muscle connection— will eventually become a sub-conscious pattern. Until such time, repetitive practise is key.

Using the canonical 10,000 rep principle, it stands to reason that for any alteration in muscular recruitment to

BY SHAUN PATERSON Shaun Paterson is a strength and conditioning tutor for the Centre for Sports Science and Human Performance at Wintec. He also works as for both High Performance Sport NZ and Pathway to Podium as a Strength and Conditioning Specialist.

Shaun is a current PhD candidate.

occur, significant time, and energy must be expended in ‘training’.

In essence, the process of pre-activation serves to make movement ‘precise’ – both in quality, and in quantity - and less injudicious.

The challenge with pre-activation is to fire-up and utilise the right muscles without unnecessarily fatiguing them – this would be counterproductive.

In order to prepare the neuromuscular system to turn on those muscles without ‘burning them out’, pre-activation exercises have to be done either at a light to moderate intensity or at a high intensity for just a few reps.

With this in mind, my encouragement for you, in whatever capacity this seems reasonable, is that you start to explore what muscles are responsible for the movements you readily engage in.

If it’s kayaking, for example, then perhaps a little research into kayak force production, and associated musculature, would be helpful in getting you started on the right PAP routine. ¡

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Men’s health tips This month is Blue September and with it comes an important message; time for the men in our lives to take a health check. So whether it is your father, brother, son or friend, encourage the men you know to use the Blue September message as a springboard for overall health and wellbeing; not only for prostate health, but their health in general.

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ometimes men tend to ignore their own health vulnerability, so it’s time for a refresher on committing some effort to preventative measures. · Eat more fruit and vegetables. Tomatoes, watermelons, pink grapefruits, guava and papaya contain lycopene, a powerful antioxidant. Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale also are good choices. · Let your doctor know if you have a family history of prostate cancer.

Having a father or brother with prostate cancer more than doubles a man’s risk of developing this disease. · Include more soy in your diet from sources such as tofu, soy nuts or soy flour or powders. · Don’t smoke. · Eat more selenium-rich foods such as wheat germ, tuna, herring and other seafood and shellfish, beef liver, kidney, eggs, sunflower and sesame seeds, cashews, mushrooms, garlic and onions. Selenium reduces risk of prostate cancer. · Get a PSA blood test and digital rectal exam annually, beginning at age 50. Men at high risk, such as African American men or men with a strong family history of prostate cancer should begin testing at age 45.

These are all very important – and should be upheld every day of every month of every year.

But there are many signs that the body needs more support. Placing emphasis on maintaining a healthy lifestyle can help our bodies be less likely to have problems with genetic or lifestyle-based diseases.

One key is to minimise inflammation, which comes about through the body’s need to bring more ‘circulation’ to an injured or diseased area.

I place circulation in apostrophes as circulation is source of energy and nutrition and used for the removal of toxins and disease. Nerves and lymphatics have as important a part to play as the circulation.

Inflammation can come about due to an area of weakened structure. It can be acute through injury, or chronic through long-term deterioration or long-term injury.

I liken it to an ox bow curve in a stream. A little blockage occurs which stops the full flow of the stream to be able to cleanse that area. This leads to more build up and over time the stream finds a new way and flows around the area.

If our ‘circulation’ cannot cleanse/nurture/rejuvenate an area – inflammation and pain will set in, including physical deterioration. In your gut or organs this leads to poor assimilation of nutrients and removal of toxins leading to an ever-increasing deterioration.

Early symptoms can be noted by the daily signs of your body, a new symptom or a change in pattern of the old weakness you have always had.

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Cambridge prostate cancer support group brings guys together

BY 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

Also digestive bloating, changes in stools, a pain or discomfort you had not noticed before.

Your cells are full of cellulite, your energy levels are low, your immunity is never quite getting on top of symptoms, and wounds not healing correctly.

Listen to your body and act on those symptoms.

There are also times when there are no symptoms - but for those of us who do have them – you need to act.

Natural Health works when applied correctly with the right information. Your wellbeing is the basis to everything you can do and be. Act now by getting more information. Talk to your trusted local health store or health practitioner. Do not allow them to sell you an A-Z of products through fear. Get the right advice and support so you can make choices. Results should be seen and felt.

Ask what results you should see or feel. Natural Health works beside your diet and lifestyle. Make a change to be healthier for best prevention today. ¡

Kiwi men are under seige. Prostate cancer remains the most common form of cancer for New Zealand men and accounts for 3000 diagnoses and 600 deaths annually – one in 10 Kiwi men will develop prostate cancer in their lifetime and too many are dying by leaving their check-ups until it is too late.

Cambridge local Graeme Montgomery, 67 years old, was diagnosed with prostate cancer in October 2015 and underwent surgery in December 2015, an experience which has motivated him to start a support group in his community.

“While on holiday at the beach with my family following surgery I had the idea to figure out a way that men in my area could get together,” says Graeme. “Having people to share your experiences with is so important.”

Up to 10 local men, and occasssionally wives or partners as well, come together to catch up over a beer or a meal every two months thanks to Graeme’s initiatives.

Aside from a sense of cammeraderie and providing an understanding environment to open up, Graeme says the biggest benefit is the opportunity to talk to guys who have been through the diagnosis and treatment process.

“Being able to share how you are going, where you are at and get feedback on treatment options undertaken by other guys, is hugely important and we find that blokes who might be a bit shy really open up.”

Having lost his own father to prostate cancer aged 69, Graeme had an annual ‘WOF’ check for the past 10 years, a critical action for men who have in the past had males in their family diagnosed with prostate cancer.

Graeme Woodside, Prostate Cancer Foundation CEO, says too many men are dying when a simple test can save lives.

“Enough is enough. In 2016 it’s time for Kiwi men to take more responsibility for their prostate health, starting from the time they turn 40, especially if there is family history of this disease and a simple blood test is all it takes to start the testing process.”

Blue September is having a shake-up this year and challenging New Zealanders to face their fears –there are a million experiences more terrifying than getting a prostate check up.

From funding groundbreaking research to hosting support groups nationwide, every dollar counts this Blue September.

Go to www.faceyourfear.org.nz to find out how you can face your fear, see some famous Kiwis facing their fears and donate to the Prostate Cancer Foundation. ¡

FITNESS JOURNAL SEPTEMBER 2016

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Nuts make you fat?

What a big fat myth...

The idea that nuts make people overweight is one of those urban myths which doesn’t go away. According to recent research the reality is quite the opposite – nut eaters are more likely to weigh less.

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recent literature review Nuts & the Big Fat Myth, released by Nuts for Life in Australia, [1] busts the misconception that the high fat content of nuts could lead to weight gain. The review says that people can eat nuts even if they’re worried about their waistline. In fact, eating nuts should be encouraged.

The report explains that nut eaters absorb less fat as the fibrous walls in nuts help stop the body from absorbing up to 20 percent of the fat in nuts. The high amount of protein, fibre and unsaturated fats in nuts works hard to suppress hunger and if they are snacked on regularly, people are likely to feel fuller for longer.

[1] Nuts also send satiety signals to the brain and regular consumption boosts resting metabolic rates by 5-10 percent.

“This report is great news for Kiwis as we could definitely consume more nuts,” says New Zealand Nutrition Foundation dietitian Sarah Hanrahan.

“If you take a local example like Prolife Foods, New Zealand’s largest importer of nuts, they estimate Kiwis consume less than 5g of nuts per day. It’s evident we need to work harder to dispel the fat myth and focus on how beneficial they are for our diet.”

Nuts for Life dietitian, Lisa Yates, says that as well as the positive impacts to weight management, Nuts & the Big Fat Myth has highlighted those people who eat 30g or a handful of nuts each day tend to have a lower body mass index (BMI), better diet quality and less chance of acquiring heart disease compared with those that don’t eat them. {2} “So believe what the dietitians are telling you when they say low fat diets are out and diets full of healthy fats are in,” she says.

The New Zealand Nutrition Foundation agrees: “Nuts are nutrition-packed powerhouses. It is important that people understand the difference between good and bad fats so they know that healthyfat plant foods such as nuts are good for them, rather than thinking they are bad because you will gain weight,” says Sarah.

“While nuts are high in calories, we don’t absorb all those calories as up to

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15 percent of the energy in nuts may be excreted. Their benefits such as keeping you feeling fuller for longer outweigh the risk of gaining weight.

“When we take a look at the current obesity epidemic we know it’s not down to nuts,” Sarah adds.

The 2014/15 New Zealand Health survey states that nearly 31 percent of Kiwi adults and 11 percent of children aged 2-14 years were obese.

“The rise in obesity can be attributed to poor food choices and a lack of exercise so it’s essential we encourage New Zealanders to base their diets on wholefoods that are full of nutrients.”

“There’s no denying it - a handful of nuts is much better for you than handful of potato chips.”

With almost 250,000 Kiwis living with Type 2 diabetes, weight management is a crucial factor to manage the disease. Nuts cause a low glycaemic index effect when they’re eaten with carbohydrate rich foods, which means people with diabetes don’t get hungry as quickly as their blood glucose is stabilised.

Diets high in saturated and trans fats have been linked to an increased risk of insulin resistance. Insulin resistance leads to weight gain, however, when 30g of nuts are eaten in a daily Mediterranean diet, fasting insulin and insulin resistance are reduced, resulting in a positive impact on blood glucose and cholesterol, and proving that nuts are an excellent addition to your diet for managing weight. [2] The nutritional cocktail nuts provide, including healthy fats, plant omega-3s and sterols, fibre, antioxidants, vitamins and minerals, means if Kiwis enjoy a handful of nuts (30g) a day, they will be equipped with the nutrients to contribute to a healthy heart, lowered cholesterol and a reduced risk of coronary heart disease.

Nuts and weight facts: how do nuts help manage weight?

- Satisfying hunger and reducing appetite - Fewer kilojoules absorbed - Increased energy expenditure - Low glycaemic index effect - Improving insulin sensitivity - For all of these reasons, and their positive impact on blood cholesterol, nuts are an excellent addition to a healthy eating pattern for managing weight Use your nut ·Raw nuts are best with the skin on as most of antioxidants and

phytochemicals are located on the outer soft shell. · Nuts are a great source of fibre, particularly with the skins left on. · Nuts are one of the few plant sources of omega-3 and as a plant food, they are naturally free of dietary cholesterol. · To keep nuts in the best condition, store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated up to four months and frozen up to six months. · Nuts have their own day!

Celebrate the multiple benefits of the wholesome and delicious nut on National Nut Day – October 18, 2016.

WIN WIN WIN Go nuts for health!

It’s a well-known fact that nuts are not only delicious but nutritious.

Returning for the fifth year on October 18, National Nut Day is about celebrating the multiple health benefits of the wholesome and delicious nut.

To celebrate, we have 10 delicious Mother Earth Deluxe mix packs to give away (worth $32) – each with their own unique health story.

Kiwis can celebrate their love for nuts on National Nut Day on Tuesday October 18.

For more information on nuts and recipe ideas visit www.alisonspantry.co.nz or www.motherearth.co.nz.

For more information on nuts and weight management visit www.nutsforlife.com.au ¡ Reference: [1] Nuts & the Big Fat Myth: The positive role for nuts in weight management. 2016. [2] Nuts and weight management. Nuts for Life 2016, www.nutsforlife.com.au

For further information, check out www.motherearth.co.nz.

To enter, email your name and contact details, with Nut Day in the subject line, to win@fitnessjournal. co.nz or enter at fitnessjournal.co.nz

#NationalNutDayNZ

Entries close September 30, 2016.

FITNESS JOURNAL SEPTEMBER 2016

www.fitnessjournal.co.nz Reference: Nuts for Life 2016

Ancient grain on the rise Hailed as the ‘next quinoa’ sorghum is an exciting ancient grain that is making a comeback globally thanks to its versatility, nutrient content and gluten-free properties.

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orghum originates from northeast Africa and is packed with nourishing plant-based goodness, including protein, fibre and minerals like phosphorus, potassium, calcium and iron. It is also is high in antioxidants.

The nutty flavour and slightly chewy texture makes Sorghum a very versatile grain that doesn’t lose its shape or go “gluggy”. It can be used as an alternative to Israeli couscous, rice, buckwheat, quinoa, pasta or any other staple.

Sorghum can be added to a wide range of cooking such as soups, stews, risottos

or slow cooker meals, and once cooked, can be kept in the fridge for a nourishing addition to salads and snacks.

Managing director of Ceres Organics, Noel Josephson says that conscious eaters are always looking for protein and fibre-rich alternatives to refined carbohydrates.

“Sorghum is one of the most nutrient-dense grains and is also gluten free.

We are also happy to report that Ceres Organics Sorghum carries the Coeliac Society’s crossed-grain certification,” says Mr Josephson.” ¡

Celebration of Waikato cheese makers and brewers While October is well known around the world for its celebration of beer (Oktoberfest anyone?), closer to home there’s a far more flavourful reason to celebrate October – it is also NZ Cheese Month.

With Waikato proudly being home to several award winning cheese makers and exciting craft brewers, it is time to celebrate these artisan producers.

At the forefront of promoting local food producers and hospitality industries, Waikato Food Inc is bringing local brewers and cheese makers together for 2016 Ferment Fest, an inaugural event to be held at SkyCity Hamilton on Saturday October 1.

Chairperson Vicki Ravlich-Horan says this free event is just the start.

“We hope it will grow to be an annual fixture on the calendar and grow each year,” she says.

Cheese maker Sue Arthur from Over the Moon Dairy says “we are really excited to be working together with the Waikato artisan beer

industry because cheese is good with all kinds of drinks, not just wine!”

Visitors are invited to meet people behind the tasty Waikato creations, and to taste and talk to local cheese makers and brewers.

“It’s an opportunity to learn something about the two crafts, while also gaining an appreciation of what talent we have here in the Waikato,” says Vicki.

“This event couldn’t have happened without the generous support of SkyCity, who have provided not only the venue but taken care of the ever increasing licensing headache such events entail.”

Waikato Food Inc is a not for profit member based organisation with two goals; promoting and growing food and hospitality businesses in the Waikato.

2016 FERMENT FEST Saturday October 1, 11am – 5pm SkyCity Atrium, Hamilton Entry – FREE waikatofoodinc.com/fermentfest

Sorghum with garlicky beans and miso dressing Dairy-free, egg-free, gluten-free, vegan.

Ready in 60 minutes | serves 4 INGREDIENTS FOR THE SALAD 1 cup organic sorghum 3 cups water ¼ teaspoon salt 2 bunches green beans, ends trimmed 1 tablespoon organic olive oil, extra virgin coldpressed 1/2 teaspoon organic sesame oil, toasted 2 cloves garlic, minced 3 tablespoons organic sesame seeds, unhulled Greens like arugula, kale or spinach to serve FOR THE MISO DRESSING 2 tablespoons lemon juice 1 tablespoon organic cashew butter 1 teaspoon Natto miso (Japanese chutney) 1 teaspoon organic maple syrup 1 clove garlic, finely grated

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sea salt and ground black pepper, to taste 2 tablespoons organic olive oil, extra virgin cold-pressed METHOD – Preheat oven to 200˚C. – Rinse sorghum and place in a pot with water and sea salt. Bring to the boil, then simmer until sorghum is tender but still chewy, about 50-60 minutes. Drain and set aside.

– Place beans in large bowl and toss through the oils and garlic. Arrange beans on baking sheet and sprinkle with sesame seeds and season. Place in oven for 10-15 minutes or until your beans are a little crispy.

– Next make your dressing. Combine all dressing ingredients in a small bowl and whisk until you have a smooth sauce. Set aside.

– In a large bowl, combine beans, sorghum, and greens. Drizzle over the dressing and serve warm.

Ceres.co.nz

WIN WIN WIN Give sorghum the taste test yourself, with one of three prize packs of Ceres Organics Sorghum to be won.

To enter, email your name and contact details, with SORGHUM in the subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz Entries close September 30, 2016.

FITNESS JOURNAL SEPTEMBER 2016

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Cafe Irresistiblue

Eat

Cafe Irresistiblue at Monavale Blueberries is a unique orchard cafe situated in the heart of Waikato. Set among New Zealand’s largest certified organic blueberry orchard, the cafe has amazing views over the orchard towards the mountains beyond.

Open every day from 9am - 4.30pm, with high ceilings and a rustic, country feel, the cafe is a great place to visit, relax and enjoy a cup of organic coffee and a delicious fresh meal incorporating an enticing palate of local flavours.

The best places to eat in Waikato

The on-site orchard shop offers delicious fresh and frozen organic blueberries and other organic blueberry products, including juices, jam, spreads, chutney, salad dressing and sauces. The café can also be booked for special functions, day or evening.

This month's recipe

Treat yourself to the Cafe Irresistiblue blueberry pie, packed full of blueberries and is delicious. Can be made as one large pie or put into 4-5 smaller dishes (try making heart-shaped ones for Valentine’s Day).

OPEN

500g frozen organic blueberries 300g diced onions 100ml white vinegar 50ml of red wine 40ml of organic orange juice 66g grams of organic raisins 70g of organic sugar 1 tsp of salt 1 tsp of cinnamon 1 tsp of ginger ½ tsp of cayenne pepper 1 Tbsp oil Sautee onions until clear. Add spices.

Stir over heat for 5 minutes. Add the rest of ingredients. Bring to the boil and simmer for 45 minutes. Pour into persevering jars.

Great served with cheese or meats.

Monday Saturday

Order and pick up available Monday – Friday

Centrally located and plenty of parking, come see us for a coffee and treat Perfect for meetings or a quick snack on the go

With our salads in hot demand, we are now offering a convenient phone ordering system to pre-order and pick up your favourite menu items!

16 Mill Street, Hamilton

www.fastlane.kiwi

800 Victoria Street, Hamilton 3204 | 07 839 0886

OPEN 7.30am – 3.00pm Monday to Friday

INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN, VEGETARIAN, PALEO, LOW CARB & HIGH CARB

80199

WE ARE ABLE TO CATER FOR MOST DIETARY REQUIREMENTS

80482

Find us on Facebook

Blueberry Chutney

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

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07 834 3501 • cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz FITNESS JOURNAL SEPTEMBER 2016

phone: 07 838 2045 southernspicenz@gmail.com www.plus91cafe.co.nz find us on facebook at www.facebook.com/plus91cafe

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20385

Open 7 days, 9am - 4.30pm (Functions also available) 156 Turkington Road, Monavale, Cambridge Signposted from the Cambridge - Te Awamutu Road

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Schools encouraged to promote active lifestyles Waikato schools are among those invited to participate in the AIA Healthy Kids Challenge; using leading New Zealand athletes to inspire, motivate and educate primary school children and their parents to lead healthier lives.

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nternational rugby winger Cory Jane is getting behind the Challenge, launched

by AIA Insurance New Zealand. The five-week programme aims to inspire 15,000 primary school children to be active and eat well – all while having fun and learning.

As part of the programme, each child receives a free pedometer to count the number of steps they take every day; each child also gets to create their own unique avatar. The programme records the daily average steps of each class, giving them the opportunity to win prizes, including AIA sports grants and Huawei tablets for their school.

The children’s journey will be captured in a virtual online world showing the progress of their avatars as they work together to unlock new destinations. As children complete each leg, they’re shown an animated video of their avatar exploring each new place with Cory and other NZ sporting stars. They learn about the history and culture of the countries they ‘visit’, and get health tips along the way around.

“Learning about the benefits of exercise and a healthy diet, and being supported to achieve this, will set children on the right path. I’m excited to lend my support to this programme which aims to seed these important messages at an early age,” says Cory.

“The AIA Healthy Kids Challenge

rolls exercise and education into one fun programme; it’s a great way to motivate kids. Wearing a pedometer will give them another reason to get moving and rack up some clicks.”

“The children’s journey will be captured in a virtual online world showing the progress of their avatars as they work together to unlock new destinations.”

Parents can become involved too by getting active with their kids, says Cory, father to four young children.

Parents are encouraged to use the website or download the challenge app and track their own steps and get active as a family. The more parents involved with each participating class, the more chances the class has to win great prizes.

And parents can also win prizes as well.

“We want to encourage Kiwi primary school kids and their families to improve their general health and wellness,” says AIA New Zealand head of marketing and communications David Savidan.

“The AIA Healthy Kids Challenge harnesses digital technology, which is often

Is dieting the answer?

For those who want to shift a few kilos for health, or who want to make sure they get the right food to keep up energy levels, it can seem like there are so many conflicting opinions and advice that it’s tough to know what’s right.

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e do need to be taking care of what we eat. Despite all the advances in health and science that should be helping us live a longer and healthier life, we are facing a future where many of us have a shortened life due to unhealthy food choices, and lack of regular physical activity.

Many people try and improve their diet by investing time and money in food plans, quick fix diets and ‘detox’ plans that promise results for little effort.

While their intentions are well meaning, if health is the aim, then a balanced sensible approach, and advice from a professional rather than from an advertisement is more likely to provide the health results you want.

and for others a reduction. It is important to note that sugar provides calories but has no nutritional benefit, so there is no health benefit in consuming it. It’s just about taste and convenience.

Sugar

Too much fat?

If you have taken on board the many health messages, and want to consume less sugar, well done. There is no shortage of research that will confirm that reducing the amount of sugar, and thus the amount of processed food will contribute to your health.

When it comes to sugar the less we consume the better. For some this may mean a complete removal from their diet,

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Real food or supplements?

No one chemical, food or supplement is going to make you healthier. In fact, it’s our reliance on processed food that is causing much of the damage. Real food, in as close to its natural form is going to have better health results than anything out of a packet or fast-food outlet.

Combine plenty of unprocessed food in a balanced diet with treats kept to a minimum, with regular exercise to help you maintain a healthy weight.

This is an area that seems to have completely conflicting information depending on who you speak with. The area around animal versus vegetable fats is full of debate at the moment, and continuing research is giving us more information.

Too much fat is not good for us, and regardless of its source, should not be over consumed as too much of any food,

seen as a barrier to a healthy lifestyle.”

AIA’s recent Healthy Living Index concluded that unless there is a concerted effort by parents and schools to promote exercise and restrict screen time, there will be significant challenges to the younger generation leading healthier lives.

“The AIA Healthy Kids Challenge is part of our aim to improve health outcomes for every Kiwi, and what better place to start than with our kids,” says Mr Savidan.

The AIA Healthy Kids Challenge is based on a programme piloted in Australia, where teachers noted that participating students were more motivated to be physically active while the programme was underway.

Registrations for the AIA Healthy Kids Challenge are now open, but places are limited. The programme will get underway on October 26. ¡

· Registrations for the free AIA Healthy Kids Challenge are open at www.healthykids.kiwi · Entries are limited to the first 15,000 primary school students and each student receives a free pedometer, and can create their own individual avatar · Parents can enter too, monitoring their activity with their smart phone via the AIA Healthy Kids Challenge App and logging activity online · Sporting and equipment grants and 50 Huawei Tablets to be won · The five-week programme begins on October 26

be it ‘good’ or ‘bad’, is not the best option for our health.

Many processed foods contain high quantities of fat without much nutritional value, so a diet full of whole foods is going to better for you.

It’s going to take some effort

With the huge volume of unhealthy but cheap and readily available foods on offer, and the increasing demands on our time, any change of lifestyle is going to be some work. Time and effort spent preparing healthy meals and taking time out to get active may be a challenge in the short term, but the long-term gains will be worth it. The added benefit of exercising is that it can improve your mood and increase your energy levels, which will make the effort worthwhile.

Exercise plays an important role in health

It is true that you can’t out exercise an unhealthy diet, but exercise is an important contributor to health. While the latest diet product may claim that you can lose weight effectively and maintain good health, without exercise the World Health Organisation reports that physical activity is fundamental to energy balance and health. And the NZ Ministry of Health recommends lifestyle approaches rather than single factor approaches to weight management.

So instead of looking for a quick fix, look at making sure you eat a well-balanced diet, and talk to a registered exercise professional about making exercise a part of your health plan. www.reps.co.nz

The NZ Register of Exercise Professionals (REPs) is an independent not-for-profit quality mark of exercise professionals and facilities. Using REPs Registered Exercise Professionals is the “warrant of fitness check” that exercise professionals and facilities meet New Zealand and internationally benchmarked standards to deliver safe exercise advice and instruction. REPs is affiliated globally to other national exercise professional registers representing more than 210,000 exercise professionals through the International Confederation of Registers for Exercise Professionals (ICREPs) www.icreps.org ¡

FITNESS JOURNAL SEPTEMBER 2016

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Have skates, will travel While most teenagers dream of travelling the world sometime in their future plans, Hannah Jensen has already ticked off a significant amount of countries, thanks to her success in her sports of inline and ice hockey.

Limelight Dance Academy, Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round.

At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals.

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s profiled in a recent issue of Fitness Journal, the Hamilton teenager is enjoying continued success in both sports, and recently returned from competing in Hawaii, complete with stash of medals, trophies and championship rings from the American Athletic Union’s Inline Hockey Junior Olympics and US Adult Nationals, where she was selected as captain of the NZ 18U women’s team.

The team entered an 18U grade but found itself competing in a combined grade against mostly senior women's teams, making it through to the finals in the international section against Canada senior women (the same team which won the World Champs in Italy) and finishing with an impressive silver.

Hannah’s team also won gold in the club division, playing in the final against Hawaii, who managed to add some USA players from the previous tournament in an attempt to strengthen their team.

While many of the Kiwi team members had never played at that level previously, they managed to hold off and defeat the strong Hawaii side.

After returning to Hamilton, Hannah spent some time travelling around New

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Zealand in the final games of her national tournaments, this time swapping her inline skates for ice skates, as part of the NZ U18 ice hockey team.

Her bags are once again packed as she leaves for Denmark this month where she will spend a gap year improving her Danish language and her ice hockey. Hannah will play for a Danish ice hockey club, but will have to travel to Germany, Sweden or another European country to play inline hockey, as they don’t play inline hockey in Denmark.

Although Hannah has dual citizenship, she is committed to playing for New Zealand.

The former Fraser High School head girl admits it has been tough financially to fundraise for her international competitions, but is adamant the sacrifice is worthwhile.

“Playing inline and ice hockey has given me once in a lifetime opportunities and taught me valuable skills that have translated into other areas in my life.

I have travelled lots of the world doing what I love and I’ve made lifelong friends – something that money cannot buy,” she says. ¡

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FITNESS JOURNAL SEPTEMBER 2016

www.fitnessjournal.co.nz

Breathe Better September How do you breathe better? Isn’t that something that we do naturally every day? Most people can’t imagine not being able to breathe properly, but for the one in six Kiwis living with a respiratory condition, this is a reality.

T

his month, the Asthma and Respiratory Foundation NZ launches the first ever respiratory awareness month in New Zealand. Breathe Better September is a national movement for Kiwis to show their support for better breathing and healthy lungs.

“More than 700,000 Kiwis have a respiratory condition, it’s the third leading cause of death and costs the country $5.5 billion each year,” says Asthma and Respiratory Foundation NZ chief executive, John Wills.

“But despite New Zealand having one of the highest rates of respiratory disease in the world, it is not highly profiled.”

Breathe Better September encourages Kiwis to start thinking about how they can improve their respiratory health, and information will be shared throughout the month to support this. The Foundation is also calling for people to sign a photo petition to show their support for better breathing.

Foundation ambassador Erin Simpson says, “It’s so easy, grab a piece of paper and a pen, write Breathe Better September and send in a photo holding it up.

Post it on your social media using the campaign name as the hashtag to help us raise awareness.”

Breathe Better September comes nearly

a year after the launch of Te Hā Ora: National Respiratory Strategy. The strategy highlights a range of respiratory conditions that are prevalent in New Zealand, and the shocking statistics showing many conditions are on the rise. The strategy sets out clear steps that all new Zealanders need to take to reduce the impact of the disease.

Respiratory disease includes asthma, bronchiectasis, bronchiolitis, pneumonia, chronic obstructive pulmonary disease (COPD), lung cancer and obstructive sleep apnoea. ¡

QUICK FACTS • Respiratory disease is New Zealand’s third most common cause of death.

• Respiratory disease costs New Zealand more than $5.5 billion every year.

• One in six (more than 700,000) New Zealanders live with a respiratory condition, and these rates are worsening.

• Respiratory disease accounts for one in eight of all hospital stays.

• More than half of the people admitted to hospital with a poverty-related

condition are there because of a respiratory problem such as asthma, bronchiolitis, acute infection or pneumonia.

• People living in the most deprived households are admitted to hospital for respiratory illness over three times more often than people from the wealthiest areas.

• Across all age groups, hospitalisation rates are much higher for Pacific peoples (2.6 times higher) and Maori (2.1 times higher) than for other ethnic groups (Telfar Barnard et al., 2015).

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