Fitness Journal October 2014 by Fitness Journal

Fitness Journal Waikato edition

Volume 1: Issue 3 october 2014

health | performance | wellbeing

The power of

yoga World famous from Hamilton David Nyika and Jess Coate Pages 9 and 23

Pea Protein

Detox your body and mind Page 29

the new whey? Page 30

Fermented foods good for the gut Page 31

Insiders guide to

RAGLAN Page 18

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1/09/14 1:52 pm

Welcome Nicky

From the editor

elcome to our newest Fitness Journal team member Nicky Felton. Nicky joins the team bringing enthusiasm and passion for interviewing and writing, having already worked with athletes and sports in the areas of branding and sponsorship. With a Bachelor of Communications Studies from Waikato University, Nicky is a keen health and fitness enthusiast. “I’m up for trying almost any new sport or adventure,” she says. “I guess I’m an all-round fit and active person who loves all things to do with health, fitness and fashion.” “I love working with, and being around athletes and sportspeople as I find them extremely motivational. I’m very excited to be a part of the Fitness Journal team.” Nicky has run four half marathons to date – notching up her first when she was just 12 years old. “I’ve done the Kerikeri half marathon three times and the Rotorua half marathon once,” she said. Nicky’s other passion is being on

aylight Saving is finally here and it’s a definite relief. At this time of year, it’s hard to pack everything into a (short) day so the extra daylight hours are much appreciated. Plus it means no more excuses for not having enough hours to get out and be active.

the ocean. She and sister Samantha were home schooled for three years, while sailing around the South Pacific with her family. “I’ve been brought up on and around boats my whole life, I got into racing sailing dingys as a sport when I was quite young but traded that in for a pony when we moved to New Zealand.” Now the family focus revolves around the equestrian world; Nicky and her older sister Samantha are heavily involved in the sport, supported by their parents. This month Nicky interviewed Hamilton boxer David Nyika and bodybuilder Jess Coate.

The Fitness Journal team... Lisa Potter Editor M: 021 249 4816 E: lisa@fitnessjournal.co.nz

Carolyn Richter-Visser Advertising account manager P: (07) 838 1333 M: 021 801 883 E: carolyn@wbn.co.nz

Alan Neben Director P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz

Barbara Hambling Advertising account manager P: (07) 838 1333 M: 0294 227 227 E: barb@wbn.co.nz

Deidre Morris Sales director P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz

Tania Hogg Graphic designer P: (07) 838 1333 E: tania@wbn.co.nz

As we start to descend into the silly season (yes, already) it is important to be aware of your overall wellbeing – not just working out hard, but also allowing your body to be strong, balanced and supple. Over the last few weeks, I’ve spent some time with a variety of yoga instructors. I thought I had a fairly good handle on what yoga was all about. Turns out I was wrong. It is a surprisingly versatile activity – for all ages and fitness levels, from athletes to beginners. This month we take an in-depth look at yoga and some of the people in our community who are involved. It’s been an amazing journey of discovery leading to the realisation that everyone, even yoga instructors, have their own very diverse reasons for practising yoga. One thing they all have in common though is an awareness of their bodies – and a well balanced attitude to life. It’s something we can all learn from. I hope you enjoy meeting some of our local yoga instructors – we only have space for a condensed version of their thoughts in this month’s Fitness Journal, but check out their full stories on our website www.fitnessjournal. co.nz Also this month our newest team member Nicky Felton sat in on Central TV interviews with two of our world ranked competitors; boxer David Nyika and bodybuilder Jess Coate. In a Fitness Journal first, we showcase these sportspeople who were interviewed for Central TV by Anne Marie Case-Miller (read her inspiring story in next month’s issue). Head online to watch the television footage: www.tvcentral.co.nz/shows This collaboration is proud proof of us creating a wider Waikato community to celebrate our people.

Lisa Potter Editor

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

Electronic forwarding Editorial (News releases/photos/letters): lisa@fitnessjournal.co.nz

Production (Advertising copy/proofs): production@wbn.co.nz

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Men’s stylish yoga leggings. Super comfortable and functional for yoga practice but also a great pair of off duty pants for cocooning at home. Better still, they’re NZ made, by We’ar yoga clothing. www.we-ar.it These vibrant Tri-Yoga bras are part of We’ar; a New Zealand designed and made range of ethically produced clothing using superfine knitted cottons and bamboo. www.we-ar.it

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fitness journal October 2014

Courage my love We all love to throw about the saying ’when life gives you lemons, make lemonade’ but very few of us actually live it. We’re more likely to suck the lemons, then complain about the sour taste. Persephone Singfield has had more than her fair share of challenges; an upbringing in poverty, drug problems, the Christchurch earthquakes, losing her home and business, coping with family health issues and a marriage break up. However she has defiantly risen above her experiences to create a vibrant new business combining her love of yoga and her unique perspective on life.

BY Lisa POTTER

ersephone Singfield has more than proven that she has the ability to take whatever life throws at her, deal with it and refuse to accept

defeat. The tenacious Canadian (now proudly a Kiwi) is the creative mind behind Courage My Love Legskins. Her journey to creativity has been anything but mainstream. Yet her range of yoga legskins exudes her vibrant flair and determination to create beauty around her.

fitness journal October 2014

Courage My Love (www.couragemylove. co.nz) Legskins designs feature works of art lovingly created by New Zealand artists and transferred to quality moisture-wicking fabrics. Originally designed to cope with the rigours of hot yoga, the collection has fast become a sporting trend as well as highly sought after as streetwear. Persephone is justifiably proud of what she has created. Her own design is a reflection of her life story; a blend of grittiness and raw emotion. Her Vintage Tattoo Legskin design was born “from my yearning to get the fluffy hippy shit off the yoga mat and let it get

dirty. I couldn’t find anything in the yoga apparel world to express this grittiness, so I created it. “I hung out in Harley Davidson shops, I took a motorbike handling course, I bought leather things with studs, listened to Joan Jett and collected vintage tattoo books.” The result is a deceptively feminine design with hidden layers of depth and complexity. Other artists have worked on meaningful designs to create distinctive fabric patterns.

“I grew up learning how to grow food, kill animals, worship God, traffic drugs and use firearms.”

Tough beginnings From growing up in desperate poverty, right from the get-go Persephone’s life was one of extreme contrasts. With an upbringing consisting of organic wholefoods and church (her mother) as well as firearms and drug trafficking (her father), she was living a life fuelled by drugs by the time she was just 14-years-old. “I navigated a sense of balance between heaven and hell,” she says. “I grew up learning how to grow food, kill animals, worship God, traffic drugs and use firearms.” Persephone developed the lifelong skills of tenacity and resilience early on. Even as a child she coped with the chaos in her life by dreaming about a brighter future and www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

determining to bring it about. “My father was a real renegade; an inventor, an engineer, a very brilliant smart man, but unfortunately he coped with that intelligence through a lot of drug and alcohol use. “We grew up as a family of seven in a two bedroom flat. Every time it rained we grabbed every pot we owned to catch all the leaks in the house. We saw a lot of things we shouldn’t have at that young age, around drugs, mafia and prostitution. “Because of our extreme poverty, my parents had very strong ethics around survival. We grew what we could when we could, preserving any extra food for the winter months. But there were times the food ran out and we existed on rice or beans for months on end.” Having left home in her early teens, she battled with drugs for some years before getting clean and deciding to change her life, and left Canada when she was 22. “I’d grown up with certain behavior patterns and I didn’t know anything else, but I found out there were other ways to live. I got back on my feet. Before leaving for her new life in New Zealand, Persephone worked in a maple syrup bottling factory. “Every day I was on the line, screwing bottle caps onto bottles, it was relentlessly the same thing minute after minute, day after day. But I turned it around for myself. I decided that if I was going to be standing there all day, that I was going to choose something inspirational to do with my time.

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“I started to allow myself to dream about what life could be like. I didn’t hold myself back. I dreamed about travelling the world and getting involved with people who inspired me and what would that look like. I spent eight months doing this over and over again. And I made an absolute promise to myself that no matter what happened or whatever came my way, I would just say yes. I made a deal with the universe.” Having created a life free from dependence on drugs and alcohol, Persephone chose instead to draw instead on her seemingly endless inner strength. Arriving in New Zealand in 1997, she worked in a variety of jobs from Great Barrier Island to Nelson, before finally settling in Christchurch. Despite being the base for her home, marriage and family (sonWren was born in 2006), as well as the creation of a successful property business, little did she to know this idyllic spot would throw yet another curve ball, with the devastation of the Christchurch earthquakes. “By that stage we’d built up a flourishing business, had a beautiful home in the hills as well as a small fishing hut out of town, which is where we ended up living after the earthquakes destroyed our home. It was yet another learning curve for Persephone – losing most of her material possessions, dealing with an incredibly sick son throughout the February earthquakes – and feeling like she was struggling to survive at times. Persephone had long used yoga as a means of relaxation and staying centred.

Ironically she had decided to go on a yoga teacher training retreat the week before the earthquakes. She arrived back to her son in hospital and never actually made it home, as it was destroyed the day after in the quakes. “We endured a lot over the following ‘recovery period’ but unfortunately our marriage didn’t make it through all that stress.” With many people leaving town following the devastation, a colleague contacted Persephone to see if she was interested in teaching a class. “Most of her yoga instructors had left and she and I had trained together on the yoga course. “I’d never seen myself as a yoga instructor before – yoga was just my personal passion. But now I’ve discovered that sharing it adds a whole new level of enjoyment.”

And so began her immersion into the then-bewildering world of fabric and moisture wicking and technology. “I decided to create a new product – based on something I experienced all the time ; sweaty wet yoga pants. “It was a whole new world and it was fantastic. I always knew it would be more than just researching fabrics and making yoga pants. I have a strong creative streak and really wanted to explore the artistic side of design.” Courage My Love was born and Persephone threw herself wholeheartedly into her new venturing, researching fabrics from around the world before finally being satisfied. Her collection is a reflection of her personality; vibrant, vivacious and absolutely unique.

A fresh start After losing pretty much everything in the earthquakes, Persephone faced 18 months in no-mans land where she could do nothing in relation to her home, as it had been white zoned. “No-one seemed to be able to make a decision on our house, so I decided that rather than be a victim and be ‘poor me’ I would consider this time as creative time and find something new to focus on.”

It’s all in the name The inspiration for her business name came about from Persephone’s simple philosophy to life: “It takes both courage and love to rock an authentic life.” “My life has taught me about not just surviving, but thriving through adversity.” Proudly made in New Zealand, the range is available online at: www.couragemylove.co.nz

fitness journal October 2014

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This is one of those questions which is up there with “what is the best diet?” and ‘’what weight should I be for my height?” BY Alison Storey

ll of these answers depend entirely on the individual. All of us know someone who is intolerant or allergic to a certain food, because different foods react differently upon each individual. Likewise for exercise – we are all built with different capacities and strengths. You may have heard about somatotypes; ectomorphs, endomorphs and mesomorphs – think Nick Willis, Precious McKenzie (google it if you’re too young to know who that is) and Valerie Adams. Three individuals who do world class training and come out looking three different ways. All still fit, all strong, all healthy, all champions. So will training alone earn you a Sharapova-like physique if you’re built like Williams or can you ever have a body like Bolt, when you’re 5 foot 2? The nature versus nurture debate has been around as long as sport itself. Although training can influence body shape, it is media driven typecasting that creates doubt that being 5 foot 2 is good enough and says we’re all supposed to look like Sharapova. The evidence that this is unachievable (let alone unhealthy) is overwhelming. Studies show that our early physical experiences play a part in the growth and adaptability of our body. This is why it is vital for children to play. So if you played soccer for five years as a child, it is likely that taking up soccer again as an adult, will be both enjoyable (as you already have a modicum of skill) and something your body will re-adapt to quicker than trying something

fitness journal October 2014

completely new. If you did gymnastics as a kid, you may not want to re-visit that entirely; however you may remain more flexible than your peers and your balance could also be better, so something that involves jumping and agility (dance class/volleyball/handball) might do the trick. A burden of the modern age is that it does not now provide adequate resistance to even maintain muscle and joint health, let alone improve it, so some level of resistance training (weights) is an absolute must. Weight bearing activity not only raises your metabolism by creating more lean muscle tissue, but it preserves joint mobility and bone strength – the two biggest complaints as we get older. This is of course where I say that getting a personal trainer to put you on the right track is as sensible as getting a lawyer to represent you in court. Qualified exercise professionals are trained in how the human body works and the good ones have plenty of experience helping others get the best out of their unique one. The right mix of exercise for you is one that includes resistance training, is enjoyable enough for you to do regularly, that progressively increases in challenge in line with your improvements, and keeps you healthy and uninjured. Ignore the idea that you have to look like Bolt when you’re 5 foot 2. You have to be the healthiest possible version of yourself. That’s all. www.storeysport.co.nz

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OUT OF THE BOX:

David Nyika David Nyika is impressive. And not just in stature, where he tops out at 6’4. At just 19-years-old, the quietly spoken athlete is already a Commonwealth Games Gold medalist and three-time national champion.

qually as astonishing is the fact it is only four years since he started out in the sport of boxing. His rise has been steady and solid, testament to the inner determination of this dedicated light heavyweight boxer. He is an athlete of juxtapositions. An aggressive brave boxer, but humble and quiet. His strong hands score knock-out after knock-out, yet also play the piano with sensitivity and finesse. The Hamilton teenager has made Ringside Health & Fitness gym his second home. It is here Nicola Felton from Fitness Journal caught up with him for a quick Question and Answer session, as he prepares to head to Queenstown for a crucial bout; attempting to notch up his fourth national title.

Hardest challenge of your sport: The challenges are huge. Mentally, physically and emotionally I find myself struggling at times – but that’s why I do it, just to prove to myself that I can. Most rewarding aspect of your sport: I love seeing other people get a buzz out of what I do. When everyone else is excited about what I’m doing, I get a real boost. It is quite a lonely sport so visiting schools and talking to kids, and even just seeing all the posts and comments from people on social media is really great.

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Describe your typical training day/week: I’m a full time athlete now so I train 1-3 times per day, 9-12 times per week. Do you ever change up your routine to make sure you don’t get bored? Yeah punching a bag all day, every day, gets a bit boring so I’m always trying to change it up. I actually went to Leap the trampoline place the other day which was so much fun – such a workout man. Other than that I do a bit of yoga and stretching for recovery, and I did the Hakarimatas this morning, so I guess I find stuff to keep me interested. What’s is one of the most important habits you have that allows you to succeed? I actually don’t think it comes down to habits. It’s all things I’ve learned along the way. Things like making sure you recover properly, getting lots of sleep, and having the right supplements. So I don’t think it’s down to habits, more just practising what I’ve been taught. How do you relax? Really just like any normal teenager would, often I just have a good jam on my Xbox, chill with friends and family. Sometimes just a good run around the back garden with my cousins and my dog is the best way to unwind.

David’s achievements • Glasgow Commonwealth Gold Medalist 2014 • 3 X NZ Champion • NZ representative at the Junior World Championships, Kazakhstan • NZ representative at the Youth World Championships, Armenia • Oceania Silver Medalist Youth Championships 2012

Favorite meal: Anything mum cooks. Biggest misconception about the sport: People tend to think you’re just going into the ring, getting all fired up and hitting the snot out of each other, but it’s not like that at all. In fact I have to go in there with a cool, calm head every fight, the more worked up

and aggressive I am, the worse I do in the fight. There’s also a lot of camaraderie involved in the sport which people don’t really see. After each fight you’re congratulating your opponent and giving him a high five… it’s actually kind of weird. Your top three tips for general health and wellbeing: 1. Get lots of sleep. I can’t function properly without 10 hours of sleep per night, it’s so important for your recovery. 2. Get your good old ‘5+ per day’. Fuelling your body with good food, fruit and veggies is one of the best things you can do. 3. Set goals. Goals are so important for progression, you need to set short, medium and long-term goals to keep you focused on the end result, but also keep you motivated on the journey there. What are your upcoming goals: I’ve got the national champs coming up on October 8 in Queenstown so I’m gearing up for that. I really need to win that one, so I’ll just do what I’ve always done, get out there and perform. We’re also working towards Rio Olympics in 2016. Long term I want to be the biggest name in New Zealand boxing. Check out the Central TV interview with David at www.tvcentral.co.nz/shows

fitness journal October 2014

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fitness journal October 2014

yoga

Beginners’ guide to

Trying yoga for the first time can be a daunting experience. With so many different styles of yoga and teaching to choose from, it is important to find the right style for your own personal requirements. Most yoga studios will let you try one class for free, so that is a good place to start.

BY Briar shaw

hat makes yoga more beneficial than simply stretching is the focus on breathing. When performing yoga, the inhalation and exhalation is always through the nose in a calm slow manner. Through the demands of yoga the goal is to keep the breath steady. This directly affects the central nervous system convincing it to remain in the parasympathetic mode (rather than the fight or flight). When in the parasympathetic mode the body focuses on repairing damage and cells, it is the state for internal healing. Another bonus of remaining in the parasympathetic state is our body can utilise our fat stores for fuel. All the yoga poses have a Sanskrit name and an English translation. The poses are named after an animal, a shape, the body parts being used or a sage from Hindu mythology. What to expect After arriving at your yoga studio, the first thing you will do is take your shoes off. Yoga is practised in bare feet. The studio will have mats for you to use but you can also take your own if you prefer. Yoga should be practised on an empty stomach, there is a lot of compressing and stretching of the stomach and you will feel nauseous if you have eaten recently. Wear something comfortable, and if going to a heated class, something very light weight that will not soak up sweat. The teacher is there to guide you through the postures; most will demonstrate and talk you through the purpose, benefits and goals of this particular pose. Some teachers will ‘adjust’ -manually pull you into the correct shape, however this is not common in New Zealand, and they are more likely to correct you verbally. The duration of how long you hold each pose will depend on the class type. Classes will finish with a short period of relaxation, either seated or lying on the floor. This is a chance to clear your mind and wind down from the session. Some classes will have a guided meditation or a meditation series at the end. When first starting yoga you are going to be in positions that the body has not done since childhood. Things like kneeling and weight bearing on the hands take a period of time to get used to. You will probably find some elements uncomfortable on the first few sessions. But if you stick with it, the nervous system will adapt and this discomfort will drop away.

fitness journal October 2014

Yoga philosophy is about acceptance of the way things are now, accepting the current limitations and working with what you have available today. When you first start yoga you should not focus on what you cannot do yet, but what you can do right now, and be proud of those things. Even simply turning up to try something new is an achievement.

common yoga styles Hatha Hatha yoga is a generalised yoga class with a slow pace. Expect a gentle moderate class. Good for those wanting an introduction to yoga. Iyengar Iyengar yoga is a traditional form of yoga. Iyengar has a focus on form and poses are held for a longer duration than other forms of yoga. Iyegnar also uses ‘props’, bolsters, blocks, ties and chairs to help you attain the correct form until you are strong enough to make do without props. Expect to be patient. Ashtanga Vinyasa (or Ashtanga) Ashtanga is a faster paced flowing yoga style. After a flowing warm-up the class is progressed through standing and then seated postures, back bending, inversions (poses where your feet are above your heart, such as a headstand) and then a period of relaxation. Traditionally the class structure stays the same every time. The focus is on linking the breathing with the movement and for the bulk of the class each pose is held for five breaths. Beginners start on the ‘primary series’, when this is mastered this is progressed the ‘intermediate series’ followed by the advanced series. Expect increased strength and flexibility. Vinyasa flow/Power yoga Vinyasa, flow or power yoga classes are based on the traditions of Ashtanga Vinyasa but the class structure is designed by the teacher. The class structure will vary from week to week and poses will flow from one to another. Expect these classes to be physically demanding. Mysore A version of Ashtanga Vinyasa where you practise your ‘series’ at your own pace. You are expected to know the order in which the postures are practiced as the teacher is there to

correct your form when needed but will not lead the class. Beginners are allowed to take in a hand-out with the order of postures on it. You will need to be familiar with yoga before taking up Mysore style. Yin Yin yoga is a slow form of yoga where each pose is held for at least five minutes. Holding the pose for five minutes helps to lengthen out the connective tissue as well as muscles. Yin uses some props like bolsters to help you attain the lengthy holding time. It is for those seeking increased flexibility and relaxation. Hot/Bikram Hot yoga studios and Bikram studios are heated between 30 degrees and 40 degrees. Bikram yoga follows a set sequence which does not change and the studio is a super hot 40 degrees plus a bit of humidity. Expect to be dripping with sweat within the first five minutes. Hot yoga studios will have a variety of classes on offer, such as power, yin or ashtanga. The temperature will range according to the class type. With hot classes, take water, a towel and wear clothes that will not absorb sweat. Pranayama Breathing exercises which are performed seated on the floor. Yoga classes may or may not contain a session of pranayama. It will depend on the teacher’s preference and style of yoga.

Hamilton has a number of specialised yoga studios and many health and fitness centres also offer yoga classes. To have a go, try classes at: www.abundancemindbody.co.nz www.advancephysio.co.nz www.balanceyoga.co.nz www.hotyogahouse.co.nz www.iyengaryoga.co.nz www.thenarrowsretreat.co.nz www.sunsalute.co.nz

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Kavita Parshotam

Dee Lilly

Astanga and Yin Yoga

Astanga Vinyasa Yoga

Where you do yoga: The Narrows Retreat also happens to be our family home. Sitting on the banks of Waikato River, just minutes from Hamilton city, I practise yoga from here and share the teachings from this place as well. It’s the perfect environment. Often people experiencing challenging times come for a retreat and become part of my family for that time. It is a wonderful way to practise and share these teachings. People leave with fresh perspectives and new insights.

Why you got involved: I tried many styles, and actually found an Astanga class in my gym. It was dynamic and as strength building as any other gym workout. , yet I found more mental benefits. I came to know Yin years later and found it supported my Astanga practice immensely. It’s a great alternative to when energy is low, or the body feels sore.

Why and how you got involved: I took up yoga in 2009 when I was travelling in India. I found myself in Rishakesh, a holy city on the banks of the Ganges. An excellent Ashtanga teacher was recommended to me, so I stayed on to learn Ashtanga Vinyasa from Yogi Kamal Singh. I would practise Ashtanga in the morning and then practice Hatha yoga in the evening at at Shivananda Ashram. From there I went on to the beautiful city of Mysore to learn Mysore style.

Ananda Yoga, Kriya Yoga

Benefits you personally get from yoga: Yoga has brought a lot of joy in my life and opportunities I couldn’t ever have imagined. Through my yoga practice I have met extremely wonderful people and feel very privileged to be part of a world-wide movement called Ananda (recently launched in Hamilton). Never before have the teachings of this Great Master Paramhansa Yogananda been so readily accessible in New Zealand. How this has come about is told beautifully in this letter by Nayaswami Asha to her friends (http://ashasletters.anandapaloalto.org/2014/09/ new-zealand.html) Challenges: Becoming still and quiet isn’t always easy amidst a busy modern life. Yet I find that when I take the time to practise my yoga, I work much more efficiently, I make decisions a lot faster and the day flows better What you enjoy most about yoga: Yoga has given me the skills to enjoy living and to enjoy the ordinary moments and see the extraordinariness of the seemingly ordinary moments. The practice of yoga softens the heart. It’s a beautiful feeling.

Where you do yoga: Self practice is at home in Raglan, up at Solscape Eco Retreat, or in Hamilton studios (Abundance and Sunsalute). I travel around NZ to attend workshops held by other teachers. Next month I go to Mysore, India to study. Benefits you personally get from yoga: A strong, lean and mobile body comes from regular practise. A healthy and regulated ‘system’ - better diet etc. also. The body will get sore and tired along the way, but it’s transforming into something greater, as Guruji would say “new body is coming”. I feel sense of bliss, and more grounded after being on my mat. I get a calmer sense of being overall. Challenges: As a student, finding more time to study. As a teacher, instilling faith in the long term benefits of the practice for those just starting out. What you enjoy most about yoga: The sense of community it can build. It’s a personal yet social practice, where people can share their experience. It builds strength – physical, mental and spiritual. It creates more compassion towards self and others.

Most common misconception people have about yoga: Most people think of yoga as physical postures only, and a healthy form of exercise. But the physical postures, Hatha Yoga, are only one small means to a very important end: absolute inner peace, inner bliss, true unity and harmony with all life. It’s what everyone is really seeking.

Most common misconception people have about yoga: ‘It’s a female thing’ – Only men were practising yoga long before women, and until it came to the West. ‘I’m not flexible or slim enough’ – Yoga honors the unique body. Over time, the body will change with a disciplined and holistic approach to the practice. (including diet and lifestyle changes).

Why should people give it a go: Ananda yoga is transformative. It speaks to the body mind and soul. It enables one to experience greater peace, calmness, love and joy in life.

How/why should people give it a go: Yoga is a therapy and designed for everyone. There are many styles, so best to try them all until you find one that suits you, or at that time in your life.

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Briar Joy Shaw

Where you do yoga: I ran my own classes when living in Auckland and have started taking classes at Advance Physiotherapy. We have one class based on the principles of Ashtanga and Renew, a nice well rounded introductory class with a focus on relaxation. Benefits you personally get from yoga: Whenever I practise yoga I feel better after than when I started, energised but with a feeling of calm. Yoga helped me increase my flexibility and my strength. What you enjoy most about yoga: I love the idea of having something that I can practise well into old age. I also love the fact it requires little in terms of fancy equipment or footwear. If you have a small space available you can practise yoga. Most common misconception people have about yoga: People often think that yoga is only about being flexible and overlook that yoga is also about strength as well. How/why should people give it a go: Yoga is a great way to reduce the physical and emotional stress of modern life. It helps with common postural problems; the rounded forward shoulders, chin forward and inflexible hips. It puts you in positions that you would normally never get into in daily life to lengthen out all the muscles that are prone to shortening: the hamstrings, quadriceps and pectorals. It opens up the chest muscles, increases the mobility of the spine, hips and shoulders. It improves balance and strength of the stabilising muscles. I believe the most important thing is that you finish your class feeling better than when you started, with a sense of calm that you can carry into the rest of your busy hectic life.

fitness journal October 2014

Jocelyn-Rochelle Stewart

Jeffrey Hiscock

Matthew Smart

Why and how you got involved: Back in 2010, my yoga teacher Ani from Raglan introduced Power yoga classes to her schedule. I was in love after the first class. I still enjoy my slower paced and longer held Hatha practice, however; the flow and dynamics of Power yoga resonates more with my innate nature of being energetic and fluid.

Why and how you got involved: I first heard of Yin yoga while doing my Power Yoga teacher training in London. The main anatomist we referenced was Paul Grilley, the founder of Yin Yoga.I attended several workshops Paul hosted in London and got a good understanding of what Yin Yoga is all about and how it works.

Where you do yoga: I teach yoga at ‘Abundance’ in Hamilton and also from my beautiful lounge with a stunning sea view in Raglan. As the weather warms up, I love to teach classes on the beach and I am also available as a guest teacher at friend’s studios around the country.

Where you do yoga: At the Hot Yoga House studio on London St and at home.

How you got involved: I started in Christchurch 30 years ago, before travelling the world studying with many senior yoga teachers for 12 years. I have taught in many Iyengar Yoga schools in New Zealand, Australia, China and America. I opened Iyengar Yoga Centre in Hamilton in 2003 and now have four other certified teachers teaching various levels of classes.

Power Yoga (Hot)

Benefits you personally get from yoga: I grew up always being fit and active, yet a total over thinker and worrier. Yoga has taught me how to calm my mind, find the inner silence and let go of all the ‘what ifs’. I am so grateful to yoga for the gift of letting go and processing life. Yoga helped me process the death of my mum and the ending of a long-term relationship. In short- it has allowed me to change for the better and stress less. What you enjoy most about yoga: The transformation it has brought into my life: how I feel about myself; my interactions with others; the music I listen to; how I react to triggers has radically changed. That’s what I love…..the ongoing journey of discovery of who I really am. Challenges: Every time I practice, the challenge is there to be present and not caught up in my monkey mind. I find forward folds really hard, yet every one is an opportunity to soften my mind, get ego out of the way and just see where I’m at in that moment. Most common misconception people have about yoga: That you have to be a gymnast or really flexible person to be able to do yoga and that you have to be female. We have some pretty burly rugby players come to our classes (not your typical yoga stereotype). How/why people should give it a go: People who are highly stressed, not sleeping well, suffering from aches and pains and sports injury will benefit from yoga.

fitness journal October 2014

Bikram Yoga, Yin Yoga, Power Yoga

Benefits you personally get from yoga: I'm a yoga teacher so could go on all day about the benefits. It makes all areas of my life better. To name a few. Yoga keeps me sane; I have an extremely busy life at the moment, so yoga helps to empty all the stuff that gets crammed into my head, which is really mentally refreshing and energising. I have my own electrical business and I find that yoga helps improve my day-to-day concentration. What you enjoy most about yoga: Yoga keeps my body functioning well; I suffered an explosion fracture in my spine because of a car accident nine years ago. When I practise regular yoga I have no problems, in fact, I have more strength and freedom in my body than before I had the car accident. Yoga has helped me be able to run again; I injured my knees a lot skateboarding and mountain biking. Yoga also helps with my surfing, keeping my lower back feeling good. Generally yoga keeps me energised, agile and safe from injury. If I don’t practise regularly all the various past injuries come back to haunt me. Most common misconception people have about yoga: That it’s for girls and it’s all fluffy airy fairy stuff. You can find some of that in yoga if that’s what you are after, but Yoga can be psychically and mentally challenging. Most people are surprised, especially men, when they come to their first yoga class. What are common misconceptions: My partner and I have a really busy lifestyle, setting up two new businesses, having a baby and renovating our house, free time is scarce. I had to put yoga on the back burner. Because of this the problems from my old injuries have slowly all come back. I have learnt my lesson this time; Regular practise is key.

Iyengar Yoga

Benefits you personally get from yoga: The practice can be active and dynamic or passive and restorative. We can practice to build strength and improve flexibility. To maximise performance and to minimise the risk of injuries in our life activities. The practice of Iyengar yoga is ideal for the elite athlete to learn methods to recover more quickly from training. The practice is just as ideal for those recovering from injuries or with other concerns, (recovering from illness, pregnancy/fertility, breathe/anxiety, chronic fatigue, digestive concerns, psychological issues). What you enjoy most about yoga: Personally I am a soft body type with reasonable flexibility, the practice brings stability and strength. Also peace of mind is unequaled in my opinion. What is challenging about yoga: It can be challenging as it requires evolution of understanding of the body and ourselves. Also as we age the body changes or as our life circumstances change, we need to adjust our practice. There are constantly new challenges. What/Who inspires you: My foremost inspiration is BKS Iyengar. I believe his approach to yoga is well rounded and intelligent. I am also inspired by the senior Iyengar Yoga community worldwide. What aspect you find most rewarding: I enjoy the daily practise of inversions. What are common misconceptions: The most common misconception of yoga is that you have to be flexible to practise yoga. This is wrong, most my students begin classes stiff and restricted. Also people tend to assume yoga as mainly passive this is not the full intended practice. Beginners need to work with an extended determined effort.

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Sarah MacDonald

Nadine Mesnage

Katie Deare

Describe this type of yoga: A merging of styles – bringing together my favourite aspects of hatha yoga influenced by Iyengar, Ashtanga, and vinyasa (flow) yoga. A healthy balance of alignment, natural movement and flow.

Why and how you got involved: I lived in London and worked in an investment bank. My colleagues knew I was into yoga as I used to practise Shivananda Yoga in my lunch hour at the company gym. One of the bankers had invested some money into a Bikram Yoga studio and told me about hot yoga. So I went along to check it out. I loved it. I was a bit of a party girl back then, so the sweating was what hooked me. You feel cleansed from the inside out after a Bikram Yoga class.

Why and how you got involved: It’s something that works for me. I like its physicality and dynamism but also it humbling and gritty quality. I got involved by experiencing this type in Auckland at the Yoga Academy and subsequently did their teacher training.

Integrated and flow Yoga

Why and how you got involved: My practice constantly evolves and is influenced by more than 20 years of study and practise. I started with several years of Iyengar and then Ashtanga yoga in Auckland. Moving to the country 11 years ago, there were no classes to attend, giving me the opportunity to develop my own practice and style. Where you do yoga: Mostly in my home yoga room. Outdoors when I can - in the countryside and at the beach. This summer I’ll be taking my practice onto my new stand-up paddleboard too. For my students, regular classes at St Andrew’s church hall in Cambridge, or at training venues around Cambridge where I work with athletes. Benefits you personally get from yoga: Keeping myself in check – mentally and physically. Depending on what I need each day, yoga keeps me feeling good - flexible, strong, balanced, centered and calm. Yoga also teaches me enhanced awareness, discipline, patience and perspective in life. What you enjoy most about yoga: How much better I feel at the end of a practice than at the start – it is always worth it. Most common misconception people have about yoga: That to be ‘good at yoga’ is to be ‘flexible’. Flexibility is simply about the length of your muscles. Yoga is about so much more than this. A wise yogi once said ‘Yoga without the breath (and awareness) is merely gymnastics’. How/why should people give it a go: Depending on your lifestyle and individual needs yoga can bring a wealth of physical, mental and emotional benefits, ranging from muscular balance and injury prevention for athletes, to stress relief and relaxation for anyone coping with the demands of modern life. There are many different styles and instructors around. I always urge people to look around and find a class and instructor that feels right for them.

Bikram Yoga, Yin Yoga, Iyengar Yoga

Where you do yoga: I own Hot Yoga House on London St. I also practice Yin Yoga at home. Benefits you personally get from yoga: Yoga is like brushing my teeth for me. It is something that is a part of my hygiene, mentally, physically and emotionally. The great thing about a yoga practise is that it is endless. After all these years of practice I’m still discovering the powers of yoga. Challenges: I opened the yoga studio two years ago and found out I was pregnant in our first week of opening. My challenge is that for the last two years I average practising once a week, instead of the habitual 3-5 times a week for the last 20 years. My body is different after having a baby and my mind is different with less yoga. I feel stress way more easily and am far more moody/negative without my regular yoga practice. The upside is that it has reminded me just how effective regular yoga practice is. What you enjoy most about yoga: How it makes me feel day to day. It gives me space, physically mentally and emotionally. The point of yoga is optimal health, not performance. You work hard in the yoga room, to feel great in you every day life. Why should people give it a go: Yoga is freedom; physically, mentally and emotionally. Yoga will help you to live your best life. What inspires you: Art inspires me; writers , dance, art galleries and theatre also. My life partner Jeffrey Hiscock and my daughter Faye are source of inspiration and motivation. Paul Grilley (founder of Yin Yoga) is probably my favourite yogi at the moment. He is extremely knowledgeable and articulate, both academically and in yoga practice.

Ashtanga

Where you do yoga: I run the yoga studio Sun Salute in Hamilton East. So it’s there where I practise myself, most mornings. I’ve also been known to put down my mat in my lounge room, foot of the bed or in the kitchen. Benefits you personally get from yoga: The ability to deal with life’s stresses and difficulties with relative ease or equilibrium. It helps you to see a much bigger picture of life. I sleep like a baby these days. Challenges: It’s hard. The practice is traditionally done in a ‘self-practice’ manner and that requires a good amount of discipline to get it all done without someone making you do it. And traditionally also done at 6am or earlier. What you enjoy most about yoga: The quiet you get when you are finished. How present it makes you feel. The way it opens something within your heart that feels a little magic. How old it is – a 5000 year old health regime and philosophy. Describe your lifestyle: Busy, creative, organic, healthy. What/who inspires you: The underdog who keeps a generous heart and sweet smile. My friends, for their creativity and love. Most common misconception people have about yoga: That it is primarily something to do with stretching and that you need to be flexible in the first place. That it’s easy (or that it’s hard). That it’s a bit weird or uncool. How/why should people give it a go: To sleep better. To breathe better. To have healthier relationships. And yes, to potentially have more flexibility in the hamstrings.

To read the extended version of our yoga profiles visit: www.fitnessjournal.co.nz/yoga-profiles

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fitness journal October 2014

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he next time you are out and about, take a look around you. See how many people are looking down, consumed by their mobile devices, missing out on life. Are you guilty of this? Do you habitually pick up your phone, then go to Facebook? What I am getting at is this: use that time for YOU, find your gratitude, find why you're amazing, and let the world completely open up for you. You deserve it. Every day when I wake, I am grateful for everything I have. From the moment I rise, I am grateful for being able to walk, to shower, for a roof over my head. The list goes one and one. There is quite a list of things that help me appreciate the abundance of things I have in my life. What are YOU grateful for? An exercise which will help completely alter your perception of your day-to-day life, is to start and finish your day with a list of gratitudes. No matter how big, or small, anything you have in your life you can be grateful for. Once you get into the routine of this, negativity starts to get flushed from your mind. Now you have the choice as to what occupies your mind. If you enjoy the feeling of being down,

gossiping about others, putting other people down, and being angry, then that is for you to decide. To me, it sounds like a very dismal place to be, and really taxing. In adopting the gratitude exercise I mentioned, your mind will start to fill with positivity, and with that, a whole lot of laughter, fun, and energy. I won't sugar coat it, negativity and drama will always come your way, it's just the balance of life. The good news is that you and you alone get to choose what occupies your mind. So you choose who gets to hang out in that brain of yours; Pollyanna or Miss Trunchbull.  Every morning either write down, or say out loud while travellingg to work, all the things you are grateful for.  There is no limit to the amount of items you choose, in fact, the more the better.  If you feel negativity creep in throughout the day, sit back, breathe for a while, then find your gratitude again.  At the end of the day, find all of the things you were grateful for, and get ready for another awesome day. These simple steps can, and will completely alter your mindset. "May your eyes be open to the abundance around you." www.thearenanz.com

Caci Hamilton, 547 Grey Street Visit caci.co.nz to read more of Glenice’s story, or call us on 0800 458 458 for your free consultation. 16

fitness journal October 2014

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All about adrenal fatigue In the last 15 years I have seen literally thousands of clients. One thing I notice increasing is the number of clients with adrenal fatigue.

By John appel

n the last few months adrenal fatigue has been in the headlines. It is often called the stress disease of the new century. Many clients we see at Advance Physiotherapy are flat out with work, sport, their children, training for an event, or just holding on to the rat race of life. Many clients present with tight joints, muscle imbalances, poor posture and movement pattern dysfunction. This adds an additional stressor to the already stressed body, and in that stressed state the body has a difficult time healing itself. When the body experiences any stress, be it emotional stress (losing a loved one), physical stress (breaking a bone or pulling a muscle), or psychological stress (too much work to do), it releases stress hormones like cortisol and other chemicals that basically put you into a fight or flight response. This is okay short term. However, when your body is running on stress hormones and chemicals for most of the day every day, it places the body into survival mode by:    

Increased blood sugar levels Increased heart rate Suppressed immune system Constricted blood vessels

 Inhibits the body’s ability to burn fat as fuel  Increased sugar cravings Other risks of prolonged, increased cortisol lead to osteoporosis, reduced muscle mass and increased abdominal fat. Over time the adrenal glands become overworked and this leads to what is called adrenal fatigue. Many of our clients rely on stimulants such as caffeine to get going in the morning and then they are still stressed and buzzing at the end of the day, so rely on alcohol to wind down in order to go to sleep. Generally speaking you are not going to have a good outcome if you live like this. Research is starting to show that the only real way to decrease cortisol and support your adrenals is a multi-staged approach. Exercise has been found to release endorphins, which then offsets any cortisol being released. It is important that your nutrition needs are met during exercise. Having carbohydrates combined with a protein, post-workout, will replenish your glucose and nitrate levels, thus bringing cortisol levels back under control faster. Research suggest that deep diaphragmatic breathing reduces your cortisol levels if combined with deliberate prolonged exhalation. So stress management and deep diaphragm breathing is a must. Doing relaxation yoga, massage, soaking in a bath, taking a relaxing stroll along the river are all things that reduce your cortisol levels. Doing things like this will make you happy, keep you active and will relax your mind

and your body. At Advance Physiotherapy we have started a yoga class specifically designed to relax the body and support the adrenals. Getting enough sleep is also very important. The body needs eight hours of sleep per night. With good sleep the body can reduce the cortisol levels and actually start to heal the damage from within. The three most common supplements that can help with supporting the adrenals and reducing cortisol are; Magnesium. Magnesium deficiency increases anxiety and depression Vitamin C. Vitamin C is essential for adrenal function. Ashwaghanda. Research is showing that

Bone Density MRI Xray Ultrasound Mammography

WIN WIN WIN Competition Corner

he Plantae love story has a great beginning. For the founder and formulator Carol Priest, it began at the age of seven when she was given a chemistry set. Her infatuation with the natural world then blossomed when her parents gifted her an overgrown garden to tend. ‘It seemed magical to me, this wild garden. I wanted to know its secrets.’ Because of this, Plantae products contain something close to the heart, and it’s not just the carefully selected and sourced ingredients, or the special way they are blended that make us blush: it’s Carol’s unbinding love affair with the plant kingdom. Plantae’s unique natural toner, Hydrate Rose Essential Water, is bursting with a synergistic anti-aging formulation. It steps the senses straight into an enchanted floral garden, while a combination of certified organic ingredients refreshingly work to soothe, regenerate and hydrate the skin. “Plantae Hydrate Rose Essential Water is my tribute to the unrivalled beautifying qualities of the exquisite rose and the discovery of how pure botanical extracts can make an enchanting difference to the skin,” says Carol.

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Included in this gentle toner is a bouquet of pure organic Bulgarian Rose Otto Oil and steam-distilled Rose Water from thousands of freshly picked organic Damascena Rose petals. Every skin-delighting spray unleashes these floral wonders to instantly help calm, hydrate and remove surface impurities and toxins from the skin. Plantae products are available at selected pharmacies and health food stores nationwide. For more information or to locate your nearest stockist, please visit the Plantae website www.plantae.co.nz. Fitness Journal has FIVE prizes of Hydrate Rose Essential Water to offer to lucky readers. To enter, send your name, address and contact details to win@fitnessjournal.co.nz with the word PLANTAE in the subject line. Competition closes October 27 2014. Terms and conditions on page 3.

ashwaghanda decreases anxiety, improves function and improves sleep. (Make sure you discuss any supplements you want to take with your doctor or health care provider.) I constantly tell my clients: “If you are spending time and energy trying to build a perfect machine, you’d better give it an OFF button.” The body is not a perfect machine, and when you run it every day to its capacity; injuries, fatigue, and other issues will come up. So take time to hit the “OFF” button, don’t just stop moving but really learn to relax and enjoy life. You might just find that you have more energy to enjoy the benefits of life. www.advancephysio.co.nz

medimaging specialise in sports injury imaging and diagnosis We pride ourselves on friendly, professional service and diagnostic excellence

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www.medimaging.co.nz fitness journal October 2014

An insider’s guide to Raglan Raglan is renowned for its surf beach, laid-back vibe and all-round healthy attitude to life. But take a closer look and you’ll find that it’s the people in the community who make this coastal beach town such a jewel.

he natural beauty of the area goes without saying. Just take a snapshot from virtually any place on the beach and it’s stunning . What sets Raglan apart though is its genuine close knit community. There’s a serious slice of life here dedicated to living well; whether it’s organic produce, a natural lifestyle or a dedication to health and fitness – Raglan is the place to be for inspiration and motivation. Every day, whether rain or sunshine, the beach boasts kitesurfers, paddleboarders, surfers, horse riders, walkers, joggers ... There are amazing eating spots, glorious beach and waterfall walks, adventure activites, shopping, new skills to learn and the range of activities is seriously addictive. We offer up our top picks for a day visit or longer to this absolutely unique town.

top things to do in Raglan  Rock it – see Raglan from a new perspective and discover fresh skills in the process, with Raglan Rock. Exhilarating, fascinating and good for the soul. Former Englishman Gareth Jones is the driving force behind the business and he’s the first to admit that the benefits are far more than the obvious fitness and activity-related ones. He’s seen people transformed by the challenge of achieving and striving in this wickedly exciting sport. The former personal trainer appreciates every day; delighting in introducing children and adults to the thrill of rock climbing. Discover magnificent limestone cliffs and if you fancy more – there’s caving and abseiling. www.raglanrock.co.nz  Fuel your mind and body with goodies from The Herbal Dispensary. Jam packed with natural and organic products and remedies, the best thing is the

fitness journal October 2014

friendly and expert advice from the team (which includes a qualified medical herbalist, naturopath and beauty therapist). There’s a herb garden, a myriad of products to help you achieve a healthier lifestyle and plenty of inspiration. www.theherbaldispensaryraglan.co.nz  It’s not just locals who rave about the local brew; Raglan Roast. It’s fast becoming a must-have for caffeine lovers around the country, so-much-so that an overnight delivery service has been set up for the mighty coffee beans. Roasted daily on site in Raglan, this addictive brew is the perfect pickme-up for any time of day. What started out with an old coffee machine at the back of the local kite surfing shop has rapidly become an iconic brand. Both Volcom Lane’s hole-in-the-wall and Te Uku Roast Office are popular ‘coffee spots’ for true coffee lovers. Raglan Roast also donates into the Next Generation Coffee Fund, an initiative administered by Trade Aid which helps farmers globally to create bigger harvests and better coffee for the industry’s future. Thumbs up all round Raglan Roast. www.raglanroast.co.nz  Tastebuds need tempting? Look no further than Rock-it Raglan. Always a popular surf shop, now it’s also the place to go for locals looking for a quick breakfast or lunch bite. Amazing menu (check out the bourbon cured venison with chocolate olive oil, parsnip puree and truffle oil), super chilled atmosphere, and all round great people and venue. Located on Wainui Road as you head to the waves. www.rockitraglan.co.nz  Want to take a momento of Raglan away with you? What better than a piece of Tony Sly pottery? It’s glossy, stunning, handmade and each piece is utterly unique. Plus it’s great to support our creative New Zealanders. Tony has bounced back from the trauma of losing his studio and pottery in a devastating fire in 2010. Even his moulds and

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kiln went up in flames. In true Kiwi survivor form, he has relocated to a new studio on the end of Raglan wharf. www.tonyslypottery.com  Once upon a time (as far back as 1964), two massive concrete silos housed vast amounts of Golden Bay concrete, shipped up from the South Island. These days they are a fine example of Kiwi ingenuity – transformed into stylish apartments in a unique setting. It’s upcycling with attitude; the solid steel and concrete construction would have been hellishly difficult to demolish (plus the silos have been part of Raglan’s landscape for decades). Now you can choose from one of four apartments, including the penthouse. www.thesilos.co.nz  Whet your appetite for life with the tempting tapas on offer from Bow St Depot. Only problem is the tapas selection is so lush you might just while away the whole afternoon there. But that’s not a problem. Relax and enjoy. www.bowstreetdepot.co.nz  Go fly a kite. But how about getting a few lessons first to learn the basics? Kitesurfing is an off the charts adrenaline burst and Raglan is one of the most happening places in terms of the sport. It’s packed with kitesurfing learners, enthusiasts and world ranked competitors. Learning to fly the kites is a fantastic way to spend some family time together – and you’re never too young or old to start. www.raglankitesurfing.com  Every day trip, holiday or even just a drive-through requires a shopping fix. Raglan may be small, but it’s packed with amazing stores; from vintage and organic, to retro and proudly New Zealand made. If you think you have to go to the big city for designer fashion, think again. Atamira carries a fantastic selection of labels and instead of traipsing around exclusive city stores, they’re all here in one perfect package. Men’s and women’s fashions as well as a delectable selection of accessories. www.atamira.co.nz  The Raglan sunset isn’t the only one worth seeing in town. Check out Moroccan Sunset in all its glory; offering tantalising glimpses of this luscious country from Boucherouite rugs and Toureg jewellery to tagines and fez embroidered sheet sets. Then there are the Marrakech leather poufs (please sir, may I have the shimmering gold one, and the one in dove grey, and copper shine...) – worth a trip to Raglan for these along. This is one way to add a touch of the exotic to your home. www.moroccansunset.co.nz  Fancy refreshing and re-energising? Then Raglan’s Solscape is the perfect spot. This eco-retreat is just the spot to spend a day, week (or more). Choosen from the eco bach to a bush surrounded tip, a converted train caboose or earth dome. Whether you ache for some serenity, want to expand your horizons at the progressive learning centre or just fancy hanging out in cool surroundings, this is the place to be. www.solscape.co.nz  If you only get one photograph of yourself in Raglan, make it a keeper. Picture yourself (no really) on a stand up paddleboard (SUP), with the shimmering ocean in the background, the stunning backdrop of Raglan. Now go do it. www.raglankayak.co.nz

Raglan’s healthy organic grocer and Herbal medicine specialists Fresh Juice • Raw foods • Bulk bins The Herbal Dispensary

6 Wallis Street | Raglan | Phone 07 825 7444 | Freecall 0800 873 437 Web www.TheHerbalDispensaryRaglan.co.nz

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fitness journal October 2014

Out and about

Share your photos with Fitness Journal. Just email us at info@fitnessjournal.co.nz - with so many cool things happening in Waikato, we can’t get to all of them. So here’s your opportunity to share those special moments. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz

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* Please send high-res versions of your photos, with correctly spelled names and team information. We’d love to share them.

8 1 Netball action at the Men’s National competition.

and Melbourne universities in this year’s Gallagher Great Race.

2 Waikato University men’s eight rower Richard Power during this year’s Gallagher Great Race.

6 Alistair McLeay, Hillcrest High School, winner silver medals in both snowboard slope style and slalom events, Waikato Secondary Schools Ski & Snowboard Champs.

3 Haami Tantiwai with Prime Minister John Key. 4 St Peter’s Sophie Pulford competing at the NZSS Individual Cycling Champs.

5 With a man overboard, Paddy McInnes (Waikato University) grabs hold of his crewmate’s oar. The race was restarted with Waikato University going on to claim victory over Harvard

10 Nicole Emslie, Hillcrest High School, competing in her first road cycling competition. 11 Cambridge High School Premier netball team.

7 Tough guy/gal challenge in Rotorua.

12 Hamilton Boys High School 1st XI hockey celebrates winning the Rankin Cup.

8 Aidan Sarikaya for 1st XI Hockey Hamilton Boys High School.

13 Hamilton architect Mark Wassung carving it up at Cardrona.

9 Lance Beddoes playing Chris Van der Salm in the NZ U23 Championship 2014 Mens Open Division final.

14 Joelle King showing her stunning squash form at the Commonwealth Games.

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THE ALL NEW MAZDA 3 IS HERE

1 Hamilton Boys High School Under 14 rugby team (Super 8 winners)

6 Sacha McLeod (winner of the Bronze medal for the North Island Year 7 Girls’ Cycling Road Race)

2 Southwell 11th grade rugby team (winners of the Waikato Central Junior Rugby 11th grade competition)

7 North Harbour A Grade NZ Mens National Netball champions

3 Hamilton Boys High School U15 rugby team

8 Waikato Tainui B Grade NZ Mens National netball champion

4 Southwell 7A netball team (winners of the Hamilton City Netball Centre Year 7 netball competition)

9 Hamilton Boys High School 1st XV rugby team with joint winners Scots College.

5 Joe Webber, Hayden Bryers, Wharenui Hawera (Hayden received MVP award for the Cambridge Primary School Chiefs and an award in recognition of making the Cambridge Year 6 rep team.

10 The Barbarians trophy being held aloft by Hamilton Boys High School 1st XV 11 Hamilton Girls High School, national U15 secondary school rugby champs.

12 Tom Medland, Hillcrest High School, 2nd Waikato/Bay of Plenty Road Race. 13 Hamilton Boys High School 1st XI football team were back-toback Super 8 winners 14 Alistair McLeay, Hillcrest High School, winner silver medals in both snowboard slope style and slalom events, Waikato Secondary Schools Ski & Snowboard Champs. 15 Hamilton Boys High School 1st XI Champions Super 8 16 Jay Orman, Hillcrest High School (right) silver medal in the ski slope style Waikato Secondary Schools Ski & Snowboard Champs.

Cheers to our champions Show us your champions Just email us at info@fitnessjournal.co.nz - here’s your opportunity to tell us about our local champions. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz * Please send high-res versions of your photos, with correctly spelled names and team information. We’d love to share them.

Nobody knows Waikato sport like Lodge www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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fitness journal October 2014

The Bucket List:

Steve Hale Te Aroha’s Steve Hale is a somewhat unlikely candidate for a bucket list, as he has already extensively travelled and rarely turns down an opportunity. By Lisa potter

he self-confessed sports nut also has an impressive list of achievements to his name; from writing books, to sports radio, becoming a marriage celebrant, working as a primary school teacher and a father. As if that’s not enough to keep him busy he’s always on the lookout for fresh opportunities. He is about to become part of the Fitness Journal editorial team, sharing his quest for fitness and love of meeting inspiring people. Despite time spent globetrotting, Steve is fiercely loyal to his hometown of Te Aroha, where his favourite spot is Wairongomai Valley. “I love the coolness of the bush, the birdsong, and sound of water trickling down off the hills. Magic. “I hear a lot of naysayers moan that there is nothing to do in small town or rural New Zealand. Nothing could be further from the truth in my opinion. Te Aroha was an awesome place to grow up, in fact for my kids it still is. When I reached my late teens I couldn’t wait to leave, but I returned about fifteen years later and couldn’t imagine living anywhere else now.” Steve’s love of rugby has shaped his life in many ways. The former tighthead prop has a man cave dedicated to the sport. His wide circle of mates around the globe largely came about through his passion for rugby; following the game whenever possible. “I think real rugby people are generous by nature. I was lucky enough to spend a few seasons playing overseas. The hospitality and camaraderie was amazing, you have to prove yourself first mind you. I’ve made so many great friends for life through rugby.”

“I want to collect moments, not things.”

While no longer a force to be reckoned with on the field, his passion for the game hasn’t waned. “In hindsight the thing I loved about playing rugby was the team dynamic, going to war with fourteen brothers every Saturday. Being ginga, burly and a little reckless made me a good fit for the game. I’m 100 percent Ngati Viking. It would be fair to say my methods didn’t always meet approval of referees or judicial committees.” It is also rugby that started Steve’s writing career. It kicked off when he began penning 200 word match reports for Rugby News back in 2007. “That was a thrill because I used to read that avidly as a kid and it’s actually where I learned subconsciously to write in that style.” Steve now writes for a variety of publications, as well as juggling book ideas in his busy brain. His titles The Kiwi Man Cave and The Heart of Our Game, are set to be followed by his latest focus; a book around New Zealand farmers and their tractors.

With the travel bug instilled at an early age, Steve’s first big OE was with his parents when he was ten. “We travelled across the United States by Greyhound bus and the Canadian Rockies by train. At eighteen I set off solo for 12 months to England, Scotland and America. Once you acquire that travel bug I reckon it’s impossible to shake.” He’s been to many places but says one of the most challenging experiences was probably travelling overseas with his children. “But seeing the world through their eyes has also been the most rewarding.”

Steve’s top bucket list items

I turned 40 this year, the body is a mess. I’ve had plenty of panel beating from surgeons over the years. Fitness unfortunately has this “Use it or Lose it” quality. I can’t train heavy the way I used to so I’m exploring new ways to move and eat. I’m going to enter the Colville Connection trail run in Feb, which is held about three weeks after my 41st birthday. That will take me right out of my comfort zone and hopefully get me fit enough to go pig hunting with my old mate Marty “Croc” Curran.

To keep being creative. I write, I paint, I do a bit of radio. I love interviewing people. I’ve got a whole ideas book full of projects to unleash on the world. Would love to produce a series of rural New Zealand documentaries. Nothing too serious. Watch this space. I love how the likes of Rhys Darby, Fred Dagg, Billy Connolly and Te Radar interpret the world.

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fitness journal October 2014

Travel. So many places to see, so little time. I want to collect moments not things. While the notion

of purchasing a new ute does sound appealing, I would rather spend the money on a nonstop around the world vacation. My ultimate goal is to drop out, get off the grid, build a cabin out of recycled materials in the Coromandel bush. Pigs, chickens, veggie gardens, compost loo, drive a battered old truck into town for once a week...the works. Keep writing, keep marrying people, keep travelling, keep healthy...Enjoy life. My dream holiday includes the wops and wilds of Canada and Alaska. Fly in by boat plane, log cabin, roaring fire, bears, moose, salmon fishing. I’ve slowly become hooked on the Yukon after watching far too many gold mining shows on Discovery Channel.

The number one on any parent’s bucket list must be to see their kids grow up happy and self confident. I want to stick around as long as I can and see their amazing lives unfold.

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Keeping strong:

Jess Coate Hamilton personal trainer Jess Coate is no stranger to dedication, hard work or persistence. And she needs all three in bucket loads to keep her at the top of her body building game.

he finely honed athlete may only be in her 20s but she’s already made an impression on the world stage, placing second in the women’s shape class at the 2012 NAC Universe Bodybuilding Champs in Germany, less than 14 months after starting in the sport. Jess has been on a winning streak since taking up the sport in 2011, after winning her first competition - the Counties-Manukau regional champs, before continuing to compete in New Zealand and overseas with major success. The self confessed ‘fitness freak’ has been a competitive netballer, playing representative netball up to U21 level for Wellington and Wellington Maori before moving to Hamilton where she made the NZ University team. (Jess completed her Bachelor Of Sport and Exercise Science at Waikato University). However repeated injury put a swift and unexpected end to her netball hopes. Snapping her right ACL twice and requiring reconstruction, forced Jess to take a different path. Having dabbled (successfully) in running, netball, basketball, touch and softball, she made the switch to body building, transferring her competitive drive to this new focus. Her chosen path involves a serious lifestyle commitment. A personal trainer at Les Mills, Jess works in an industry she loves and her enjoyment of the sport continues to drive her. The shape class focuses primarily on muscle tone and symmetry of the body, and the ‘more athletic body look’. Nicky Felton from Fitness Journal asked Jess some questions about her sport. What is your biggest challenge being involved in this sport? To be honest I think it’s just fitting everything into my day.

Most rewarding aspect of your sport? I love helping other people on their own journeys. Helping people follow their dreams and know that anything is possible if you work hard. Even just seeing all the messages and comments I get on Facebook and Instagram it’s so rewarding getting all that encouragement and support. Describe your training day/week: Okay here we go, I’m up at 4.45am and on the treadmill for about an hour. Then I head off to the gym for my morning shift at work (personal training). After that I’ll do weights for around an hour, an afternoon shift at work, then cardio to finish the day off. It’s pretty hectic. What’s one of the most important habits you have for your own fitness/health/wellbeing? It’s not necessarily a habit but structure is the most important thing. Everything in my life is pretty structured. How do you relax? I take the odd holiday over to Brisbane to see my Mum, but during my day I don’t really relx till about 8pm at night when I just sit and talk to my family with a sugar free hot chocolate. I try to read, I have a book… but it’s probably going to take me years to finish it. Favorite meal? Ooh that’s a hard one – I think cake. I just love cake. If there’s anything I think about its cake. What do you think is the biggest misconception about the sport? I think the biggest misconception would be that body builders don’t eat. We eat way more than anyone else, especially any girl who’s trying to diet to get into shape, we just eat in a really structured way. We’re always hungry because we have fast metabolisms as we’re exercising so much. Your top three tips for other people, for general health and wellbeing?  Drink lots of water. It’s so important for all body functions, especially for fat loss.  Eat a balanced, healthy diet. When people try to lose weight they stop eating which is completely the wrong thing to do.  Do 20-30 minutes of exercise, at least three times per week. Just make sure your expending energy really. What’s your ultimate goal in bodybuilding? I want to be at the top, Miss Olympia. Check out the Central TV interview with Jess at www.tvcentral.co.nz/shows

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Be part of the 70th Anniversary celebrations in Round the Bridges

ames Campbell’s eyes light up when he starts talking about the UniRec team signed up for this year’s fun run event. UniRec’s Health and Fitness Manager says the team is likely to double that out on the course last year by the time race-day comes around mid-November. It’s an exciting prospect for James but hardly surprising, as the iconic local event will be celebrating in style for its 70th anniversary. “It’s great to see the James Campbell members sign up to the fun run so quickly. By getting in early it means there’s plenty of time to get involved with our training plan and weekly running sessions to build up fitness in either the 6km or 12km distance. “We have a range of people who have joined the team; competitive members who want to beat last year’s time, right through to first-timers who are out to enjoy the social nature of the event and the scenic course. “We have some staff who have also joined the team and will be out there supporting the members.” James has some advice for those in the community who are thinking about entering. “If you want to get into running but haven’t run in an event before, it’s a great course for first timers. It’s a reasonably flat course, it’s social, you get to run on the road over the bridges and through the main roads unlike any other day of the week. There’s music on course, supportive course marshals, it’s simply a lot of fun.” Afterwards it’s a catch up and recovery with James set to man the barbeque in the team tent. Look out for the bright orange t-shirts. If you have a team that you want to enter in this year’s Round the Bridges event (Sunday November 16) in Hamilton visit www.roundthebridges.co.nz

fitness journal October 2014

Photograph Sportpix

Rugby rundown By Hamish Forsman

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e are now right into the swing of the Waikato representative season with all of our teams, from ITM Cup down to Roller Mills, producing some good results across the various campaigns. The Waikato ITM Cup side have had a mixed season so far and at the time of publication sit just outside the ITM Cup Premiership top four. A first-up win over Wellington was the perfect start but that was followed by tough home losses to Canterbury and Taranaki. The boys bounced back with an away win over North Harbour before narrowly going down to Tasman in Nelson. They returned home in style to post a win against Counties Manukau, but then took a backwards step with their loss to Otago under the roof in Dunedin. So with three round robin games remaining Waikato are still in a position to claim a top four spot but will more than likely need to win their final three - against Manawatu, Auckland and Bay of Plenty - to be a realistic chance. It has been a season very much full of highs and lows so far but the potential in the young Waikato team is obvious and it will be exciting to see what they can produce if they stick together for the next few seasons. Outside of the ITM Cup, the strength and depth of the Waikato Rugby Union has been evident with several strong performances by our other representative sides in recent weeks. Our Waikato Women's team, who compete in the Women's Provincial Championship (WPC), are having one of their best seasons in recent memory. The girls have gone from strength to strength since re-joining the national competition two years ago, and are

well placed to make the final this year. Over the opening three weeks they beat Hawke's Bay, Manawatu and Bay of Plenty - scoring at least 40 points in each game before going down to defending champions and women's rugby powerhouse Auckland. If they can get back to their winning ways over the second half of the season they will be right in contention for a spot in the national final. Another highlight of the representative season has been the Waikato Juniors who head into the national tournament with six wins from six games. They were hardly tested in pre-season with comfortable wins over North Harbour, Northland and Taranaki, and backed that up with qualifying wins over Bay of Plenty, Counties Manukau and NZ Harlequins. They will go to the national tournament in Taupo as one of the pre-tournament favourites, but face a stern test against Otago first up. The other rep team deserving a special mention is the Waikato Under 16s. Over their opening four games (all wins) the Under 16s have outscored their opposition 258 to 34, including a phenomenal 80-5 win over the Bay of Plenty Under 16s. They are well on their way to defending their Northern Region’s title. If you are missing your local rugby fix with all of the senior and junior club rugby finished for the year, I strongly recommend getting along to see these rep teams in action. The rugby is entertaining and high quality, and you will be able to catch a glimpse at the future of Waikato rugby. Most of the teams will be playing through until about the middle of October. All the draws and results for each team can be found here: www.mooloocommunityrugby.co.nz/ rep-rugby

WIN WIN WIN Win a double pass to Waikato’s last home game for the ITM season against Bay of Plenty on Thursday October 9.

56 Pembroke St, Hamilton (look for the lime green letter box and parking at the back of the building)

Telephone: (07) 838 0606 or check out our website: www.orthotichouse.co.nz

fitness journal October 2014

You’ll have to be in quick to grab these – to enter email win@fitnessjournal.co.nz with the word ITM in the subject line or do it online at www.fitnessjournal.co.nz/compet. Entries close at noon Wednesday October 8, 2014*. *See our competition terms and conditions page 3

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Superfood Spotlight:

Sacha Inchi As our exploration of superfoods continues, this month we put Sacha Inchi under the spotlight. The name may not mean much, but Sacha Inchi is rocking the superfood world.

vailable in seed, powder and oil form, this Peruvian superfood is considered one of the most complete plant sources of both essential and non-essential amino acids. Also known as sacha peanut, mountain peanut or Inca-peanut, it grows in the Amazon Rainforest where it has been cultivated by indigenous people for centuries. With heart shaped, serrated leaves, the fruit is a green capsule which ripens blackish brown. The seeds are similar to almonds and are inedible raw, but roasting after shelling makes them very palatable. Sacha Inchi seeds and Sacha Inchi protein powder are considered a low allergenic all natural single ingredient food; a good substitute for people who develop sensitivity/irritation from whey protein and other highly processed protein powders. The Sacha Inchi Oil is also known as Inca Inchi Oil (Almond of the Incas). It is one of the most nutritious, healthy oils on the planet and has antioxidants, all eight factors of Vitamin E, and other nutritional factors which make it the premium oil of our time. The Inca Inchi brand of Sacha Inchi Oil has won gold medals at the European Food Fair in France for best new culinary oil. Its mild, nutty flavour is rapidly becoming a favourite among food lovers around the world.

It can be used in much the same way as you would use extra virgin olive oil – in salad dressings, vinaigrettes, on vegetables, pasta and as a dipping sauce. Sacha Inchi has more than 48 percent omega-3s by volume – with more than 84 percent total essential fatty acids. Add to the mix Sacha Inchi’s other fats and amino acids, and you have an oil that’s more than 93 percent in healthy fats by volume. “Good” fats that power up your heart, brain, eyes, joints, bones, and more. And of all the oils known to man, the proteins and nutrients in Sacha Inchi are the easiest to digest. This means your body gets the benefits quickly and easily – with maximum absorption. Sacha Inchi is an incredible, natural, chemical-free source of protein, amino acids, nutrients and omegas. It is ideal for body-builders, athletes and vegetarians and is possibly the most potent non-animal food known to man. You get all this goodness but no high temperature processing, deodorising, preservatives or additives. All the contents in Sacha Inchi are formulated and balanced by nature - that’s why Sacha Inchi is so highly (99 percent) digestible and easy to take - there’s not even any flavour added. It has a great nutty taste all on its own. Remember your body only gets as much protein as you digest, the rest gets wasted. Kilo for kilo that makes Sacha Inchi the most efficient protein powder on the market. www.matakanasuperfoods.com

WIN WIN WIN Enter the Matakana Superfoods competition to win Sacha Inchi Omega 3 Oil and Sacha Inchi Protein Powder. Just send your name, address and contact information to win@fitnessjournal.co.nz with Sacha Inchi in the subject line. Entries close 27 October 2014. (Terms and conditions on page 3)

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fitness journal October 2014

Choosing happiness The journey to finding happiness begins with the simple but important step of setting a clear intention. Although we all want to be happy, most of us don’t place an explicit wish for that at the center of our lives. We think that if we achieve our goals and are successful, rich or popular enough, happiness will come. But these are roundabout ways to get happiness, and they don’t necessarily work. What does work is starting where you are, and looking for happiness in the midst of your current life.

By Annemarie Coulson

ou might think that the circumstances of your life will have to change a lot before you can find happiness in the midst of them. While it is true that our wellbeing is affected by how we live, we also know that even in the best of circumstances we can be unhappy. So though it fantastic to take responsibility for improving your life, the key factor to finding happiness is to change your mindset and focus. Are you waiting till something is sorted before you can be happy? Research shows that truly happy people do not necessarily lead charmed lives; instead their happiness is a result of setting a deliberate intention to be happy. This may seem simplistic, but behind that decision are two profound principles. Firstly true lasting happiness comes from within, because true happiness is a state of mind, it is an attitude, and frequently it is a choice. As Agnes Repplier said: “It’s not easy to find happiness in ourselves, and it is not possible to find it elsewhere”

“True happiness is a state of mind, it is an attitude, and frequently it is a choice.”

The second principle is that happiness is up to us; it is not a matter of luck or circumstances. We can’t always choose our circumstances, but we can always choose our attitude and reaction to things that happen to and around us. Unlike most forces in our life, our intention is fully in our control. As Abraham Lincoln said: “Most folks are about as happy as they make up their minds to be” Unfortunately in today’s chaotic world most of us fail to capitalise on these truths, we forget we have the power

fitness journal October 2014

to create our own happiness, and instead our happiness fluctuates in sync to our outer circumstances. Setting an intention to be happy stops you responding unconsciously to the world and reminds you to notice the opportunities that can bring you happiness. It acts like a compass guiding the decisions you make, the things you chose to focus on and the actions you take. Setting an intention doesn’t mean you are going to make happiness happen, but rather that you will allow it to happen. As you go through your day, to what extent do you actively intend to be happy? As you allow happiness to be part of your life, you will find that little by little it builds on itself and becomes a natural way to live. So be persistent and patient, as you slowly retrain your mind to focus on happiness, by practising the following ideas.

There is a big difference between having the daily intention to be happy and just trying to get through the day. Rather than start the day brooding in bed, worrying about things you have no control over, put your energy into formulating an intention for the day by saying something like “Lets make this a happy day” or “Get up now, it’s going to be a good day, full of new things.” Better still, visualise the day flowing perfectly, see all you have planned unfolding the way you wish it to, see yourself gliding effortlessly through your positive day.

your task, take a stretch break, or offer encouragement to a co-worker? Asking questions engages you in a creative exploration of your options and choices in each moment.

Have cards on you refrigerator, bathroom mirror, and kitchen sink, car dashboard that remind you of your intention. Something like: “I want to experience more happiness each day” or “May I live with a greater sense of well-being and joy” or “What’s wonderful about this moment?” Sometimes despite our good intentions we may find it difficult to overcome the conditioned thinking patterns of a lifetime. We may feel cynical, or undeserving that happiness is even possible for us. If this is the case please contact me for support in developing the happiness habit.

Set an intention to be happy before doing domestic tasks, so that they become much more enjoyable. Try using music, singing or dancing to create a happy atmosphere, or mindfulness to enjoy the sounds sights and smells. E.g. I enjoy the smell of fresh laundry and the sun on my skin as I take in and fold the washing off the line. So before or during doing a routine task ask yourself: How could I make this routine task more easy, fun or enjoyable?

Set a timer on your phone or computer to chime at frequent intervals through the day. Each time the chime sounds ask yourself: What would make me happy right now? E.g. At work, would it make you happy to complete

Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. www.lifecoacher.co.nz

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Ankle sprains: who needs x-rays? Ankle sprains are exceptionally common and range in severity from a very mild injury that is shrugged off and forgotten about within a few minutes, to a disabling incident that can have you on crutches for weeks. BY Dr Peter Gendall

Serve ankle sprains can be disabling Most ankle sprains, or ‘rolled ankles’, result from inversion at the ankle joint. This mechanism of injury puts a strain on the lateral structures. Such sprains are common in all running sports, particularly when there is a rapid change in direction. They can be particularly severe when the rolled ankle occurs after jumping. Netball contributes a significant number of major ankle sprains to our local clinics; some of the worst of these occur on landing a jump or leap. Rule out broken bones Who needs further investigation after an ankle sprain? Our initial concern is to rule out a broken bone or dislocation. Thankfully there are several useful sets of rules and many good indications of fracture that our emergency doctors know all about. Among them are the Ottawa rules. This set of simple rules is used in accident and medical

departments to determine who should have an ankle x-ray. These rules are very sensitive and only of moderate specificity, meaning that almost everybody with a fracture is picked up. Many without fractures also fit the rather simple criteria. Most of those x-rayed will not have fractures. Most don’t have breaks Useful as they are, the Ottawa rules do not fit all situations. In particular they are not validated for younger children. Actively growing bones of young children have different fracture patterns from adults. In order to pick up these fractures the percentage of children needing an x-ray after a rolled ankle is higher than adults. Children have different fracture patterns from adults We need to find who has a fracture to ensure they get the correct treatment.

If there is no fracture or separation of the ankle bones most patients will go on to be treated for an ankle sprain and will progress well, usually getting back to normal activities somewhere between three and six weeks. If recovery is delayed further investigation with ultrasound and/or MRI can be very useful. The ultrasound is sensitive in detection of ligament and tendon tears and assessment of their severity. MRI is also useful in detection of these tears, and, in addition, can assess joint and bone damage which may not be visible on x-ray.

When recovery is slow these techniques usually tell us why and can give some idea of how long it might take to get back to normal activity. For instance it will obviously take longer to recover from multiple high-grade ligament tears then a single simple ligament strain. Identifying the exact reasons for prolonged disability can also help us select the best ongoing treatments. Ankle sprains, simple to complex. When you are not progressing further, imaging can help determine why. www.riverradiology.co.nz

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fitness journal October 2014

Detoxing – more than a diet When I hear people say the word detox, I often wonder how many of them decide it means just consuming lemons or cabbage (you know what I’m referring to). It’s a shame really, because detoxing is so much more than a brief way to “diet”.

By Danielle roberts

t is actually a very important function in our body, which should naturally occur on a daily basis, but for a majority of us, it doesn’t. This is done through the use of the liver, blood, lymphatic system, kidneys and the skin. However, due to today’s diet and lifestyles, we are unable to use these magnificent functions to their full potential. Why have we lost the ability to detoxify properly? The decline of the digestive and liver functioning, are key aspects of why we are unable to detoxify properly. The main causes (toxins) of this decline are:  Chemicals/pollution in the environment  Caffeine and alcohol (cause scaring in the liver cells from free radical damage) 

Certain foods that cause inflammatory responses and slow down our bodies natural metabolic processes: wheat/gluten, highly acidic foods, high processed sugar, high processed fat, artificial sweeteners and artificial preservatives.

 Stress of all types (mental, emotional and physical) The liver, which is our major detoxification centre, cannot handle the toxic cocktail displayed above, especially if it is coming from all parts of the lifestyle. The liver is very powerful and works really hard. However, it will always prioritise the detoxification

fitness journal October 2014

process targeting alcohol and caffeine first. Imagine if you drank these two drinks daily and a lot of it. The poor liver is unable to recycle cholesterol and hormones, let alone, process fats and sugars for storage and produce bile. You can see how easily functioning of the liver can decline if this lifestyle continues for a long period of time. It gets better. Constant overload of the liver, especially with alcohol, causes free radical damage on the liver cells. If a poor diet lacking in antioxidants is coupled with this, liver cells start to die off faster than they can regenerate. Now there are holes where the cells once were, and fat globules come along and decide it would be a nice cosy home to settle into. This results in what is known as fatty liver. This condition used to be seen a lot with alcoholics but today we see it a lot in non alcoholics. As liver function declines, this has a flow on effect to other detoxification systems like the blood, lymphatic system, kidneys, the large intestines and the skin. This is due to the overload on the liver and its inability to keep up. Toxins spread systemically throughout the body and a vicious cycle begins. If this cycle goes on for long enough, it results in widespread inflammation in the body when it reaches chronic levels (meaning it is occurring all the time in the body). Believe it or not the immune system has

the ability to heal itself of anything and everything; our bodies are that amazing. However, when we overload our body with inflammation through poor lifestyle choices, the immune system works endlessly to reduce this problem. Unfortunately, this means it has little time to help repair damaged cells; prevent viruses and bacteria from causing havoc in our bodies, so we get sick or develop diseases. This puts a lot of stress on the body, and in order to protect itself fat is stored and not used for energy. Fat is protective and costs the most energy to break down (this is why it takes the longest to lose), so toxins love to hide in fat, as biochemically their structures link together well. This makes it harder for the body to detoxify under stress, so it is important to address all kinds of stress in your life as you start the detoxification process.

 Skin issues - eczema, acne, rashes

What are some signs your body isn’t detoxing properly?

 Cutting out all processed foods



High cholesterol - liver’s inability to recycle it and/or high blood pressure- issues with kidney filtration and cholesterol deposition on capillaries

 Weight gain - especially an increase in fat composition  Imbalances in hormones – too much of the toxic forms of sex hormones (occurs especially with oestrogen in men and women)  Inability to metabolise and absorb fat - can be identified with fatty stools that float  Cellulite - inability of the lymphatic system to drain itself  Digestive issues - bloating, gas, pain etc

 Fatigue and trouble sleeping  Autoimmune diseases – extreme symptom  Depression or anxiety – these are quite extreme symptoms If this sounds like you, I suggest you get advice from a professional, as everyone is different and there could be some underlying issues which should be addressed at the same time with someone who knows about the body and how it functions. Furthermore, when you start detoxifying you can feel worse before you get better, so guidance and support from a professional can get you through that. What is the basis for a good detox?  Taking the holistic approach – mind, body, spirit  Cutting out alcohol and caffeine  Eating organic as much as possible  Cutting out meat and animal products (just a certain length of time). These foods remain longer in the gut so can create a backlog in the digestive system, whereas the aim of detoxifying is to flush waste and toxins out, which is the role of the large bowel. Gentle exercise like yoga and tai chi. As you can begin to see, we have the ability to 100 percent turn our health conditions around by working towards healing the body through unlocking the body’s natural ability to detox and heal. It isn’t a quick fix but it’s the right one and a fabulous self awareness journey along the way.

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Using yoga to help detox

Yoga is a practice of the mind, body and soul. This means it has profound effects mentally, emotionally, physically and spiritually. This also means it can work on the areas of stress and toxic overload, not only on the physical level, but on the energetic levels as well- the areas that food can not directly help with.

By Danielle roberts

On the physical level: Hot power yoga has the ability to detoxify us through the removal of fluid wastes in the body (lymphatic drainage, blood and sweat) and also help stimulate the digestive system to excrete stool wastes. Yin yoga has the ability to detoxify us through the removal of deep toxins we can not always get to, because this works with the deep connective tissues (fascia) that will form adhesions around areas of the body exposed to toxic overload, causing the body to have limited mobility. Both yang and yin practices help rinse and drain organs of toxins in the body. As you can imagine, this helps the liver a great deal with removal of the overload. On the mental, emotional and spiritual levels: All yoga practices help align the energetic chakra systems which are all linked to key hormonal systems in the body. Therefore this becomes a strong healing

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and balancing aspect to the process, as you’re eliminating toxins from your life. It doesn’t have to be a change where you do everything at once. You can gradually start to remove toxins from your lifestyle. I guarantee you will feel much more vibrant and life will take on completely new meanings for you, when you do. Remember it is a journey, so be kind to yourself and nourish your body. Yoga and I I started Yoga in September 2013 after I had been over-training for nine months. I went from lots of cardio and weights to walking and yoga, thinking “Yoga is so slow and not intense”. I was wrong, it was intense and challenging but in a different way. I also managed to bounce back from my over-training within a couple of months and complete a half marathon in 1 hour 45, with no training other than yoga every day (and coupled with a diet highly focused on supporting my liver

and digestive system). I have now been doing it for a year and love it. I used to be a very intense person always busy physically and mentally working my butt off. I would get stressed, worried, irritable, emotional and anxious easily; even over the littlest of things. This is because I was out of balance; exerting a lot of energy, in yoga they call this a yang way of being. In order to balance, we need Yin energy which for me yoga is very Yin. Due to including this in my life for 5-6 days out of the week (some days a morning and evening class) I have found something that helps me to stay more centred and at peace with my day. Due to it being a breathing practice as much as it is a stretching practice, I have found it keeps my cardiovascular fitness and strength up even if I take a break from cardio or strength training. I also love yoga because it is detoxifying for our internal organs as the poses help to move energy and matter through the systems in our body creating more vitality and wellness. www.fuelnutrition.co.nz

fitness journal October 2014

Both pea and whey powders are dietary supplements designed to provide significant amounts of protein in a convenient, low-calorie package. More scientific studies have been conducted on whey powder than on pea powder. The two do have notable differences, but both are valid options as meal replacements or as strength-training supplements.

By Monica van de weerd

When might you want to use them? When you’re starting a sport, exercise or weight training: If working out is new to you and you’re trying to build muscle, you’ll require more protein than you normally would. When you are amping up your workouts. If you normally work out for half an hour a few times a week, but now you’ve decide to train for a half-marathon, your body will need more protein. When you are recovering from an injury. Not only athletes with sports injuries frequently need more protein to help them heal – everybody will use protein for faster recovery. If you are going vegan. People who pursue a vegan or vegetarian lifestyle eliminate a number of common protein sources from their diet, including meat, chicken, fish, and sometimes dairy and eggs as well. (Pea protein would be more suitable for this choice.) When you are growing. A teenager needs more protein to fuel their sports activities and exercise. Lose fat and preserve muscle. When you are working on losing weight and/or gaining muscle. Those consuming whey or pea protein preserve their muscles better and take in less calories. Try a whey protein bar or a whey/pea protein shake. Increase size and strength. Whey and Pea protein support greater increases in fat-free mass and muscle strength. The key is to consume protein one hour before and after the exercises. Reduce hunger. Whey or Pea Protein could help you reduce hunger. I have read that people who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake or have a protein bar. What is whey powder and what is pea protein? Whey is a “fast-acting” protein according to the National Strength and Conditioning Association), which means the body digests it quickly and easily. This makes whey especially beneficial for stimulating muscle growth and development, in conjunction with regular strength training. Whey can also help improve body composition. In 2011, “The Journal of Nutrition” published the results of a study in which overweight adults who supplemented their regular diets with whey experienced body fat loss and waist circumference reductions over a 23-week trial period. Pea protein is derived from a legume (a member of the plant family Leguminosae). A very mild process extracts the soluble pea protein from the yellow peas. Without the use of chemical solvents, the manufacturer maintains functional properties and deliv-

fitness journal October 2014

Pea protein the new whey powder?

ers nutritional value. Production of the pea protein found is safe and simple:  A dry process produces pea flour.  The pea flour is then hydrated.  Starch and fibre separation take place next.  Coagulation of the pea protein follows.  And finally, the pea protein is purified and dried in a multi-stage dryer.

did you know? Pea and whey powders come in concentrate and isolate forms. Concentrate powders usually contain at least 70 percent protein, but isolate powders contain more, up to 95 percent protein. Some powders contain a mixture of concentrate and isolate. A typical serving of powder ranges from about 25 to 40 grams, and most powders come with a plastic scoop that serves about

Protein sources One primary difference between whey and pea powders is that whey is a “complete” protein, meaning that it contains all essential amino acids, and pea is an incomplete protein. Whey is a by product of cheese-making, so it is a type of animal protein as well as a dairy product - and all animal proteins are complete. As a plantbased protein, pea powder is a suitable choice for vegans, but it's missing some essential amino acids, so it's not appropriate to use as the primary source of protein in your diet.

30 grams. In that amount of whey protein, there are 110 calories, 2 grams of fat and 23 grams of protein. A 33-gram scoop of pea protein powder has 130 calories, 2 grams of fat and 28 grams of protein. There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

Nutrition Information Possible side effects Some people who are allergic to milk may be specifically allergic to whey. In moderate doses whey protein doesn't generally cause any adverse events. However, consuming severely high doses can cause stomach pains, cramps, reduced appetite, nausea, headache or fatigue. Pea powder If you have an allergy or intolerance to dairy, pea protein is a healthy alternative to whey powder. Because it’s a “slow-digesting” protein, it may be able to keep you full longer than whey and may also help you combat cravings more effectively. In a study published in 2011 in “Nutrition Journal,” researchers discovered that subjects who drank pea protein powder before a meal ate significantly fewer calories at the meal than subjects who drank whey protein before eating. Pea protein is:  Perfectly Aalkaline

      

Low in fat and carbohydrates Highly absorbable Big on essential amino acids Low allergenic Vegan and vegetarian Ethically sourced and sustainable Perfect for paleo

I believe the ideal alternative to whey concentrate is pea protein. Pea protein is derived from European golden peas.

Why do I like it so much? Pea protein is a pure, vegan-friendly protein source made from yellow peas (Pisum sativum). It features an amino acid profile very close to ideal for human nutrition, as recommended by health organisations worldwide. Pea protein is easy on the stomach and almost completely digestible, making it perfect for sensitive individuals, children and the elderly.

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Living fermented foods are in, dead foods are out There is a new food trend thatâ&#x20AC;&#x2122;s bringing back the wisdom of our ancestors and making us healthier than we have been in years. Itâ&#x20AC;&#x2122;s fermentation. By deborah murtagh

oday people are fermenting everything from chillies, beetroot, garlic, tomato salsas, cabbage, kale, carrots, you name it and they are being pickled the traditional way. Before sugars and salts took over preservation our homemade preserves were done through fermentation. The most popular fermentation method is lacto-fermentation utilising whey strained from yoghurt, and it makes homemade preserves a total breeze. More than any other time in history we now understand the importance of healthy gut bacteria to keep our immune system strong.

Whey To strain whey from plain unsweetened yoghurt take a colander lined with cheesecloth or a paper towel and place it over a bowl. Refrigerate overnight and in the morning you will have whey at the bottom and thick yoghurt at the top. You can use the yoghurt as you would sour cream. Whey will keep in a jar in the fridge for several weeks.

Kimchi Kimchi is the native food of Korea. Koreans eat kimchi breakfast, lunch and dinner and will often have a fermentation crock on their front porch and have dedicated refrigerators. Traditionally the entire village would come together to make the kimchi and they would make kimchi over a weekend at harvest to store for the year. To view the video visit www.wholefoodsecrets.com 1 large Chinese cabbage 1/4 cup Himalayan salt 1 cup Korean red chili powder (coarse gochugaru, available at Asian supermarkets) 1/2 cup fish sauce (make sure the only two ingredients are anchovies and salt for a true fermented version vs. one that includes flavorings like MSG) 2 Tbsp natural sugar like rapadura 100 gm of fresh ginger, to taste 1 large daikon radish (200g), finely julienned 1/2 cup finely diced or slices onion 4 bulbs of garlic, peeled, to taste 1/2 cup chopped spring onions 500 grams (around 2 packed cups) of grated carrots Optional flavors can be lemongrass slices and kaffir lime leaves, finely sliced 1. Prepare the cabbage: Wash well and remove the bulk of the core of the cabbage. 2. Slice the cabbage in half-length ways then cut each piece lengthwise into 3-4 pieces. 3. Place cabbage into a large bowl and sprinkle with the salt placing some between the layers of leaves then cover in warm (not hot) water. Let it sit for 30 minutes (can be left for 5 hours) 4. In a food processor add the ginger, garlic, fish sauce, chilli powder and sugar (lemongrass and kefir lime if using) and whiz into a paste. 5. Drain the cabbage when ready and pat dry, then place in a large bowl with the grated carrots and daikon radish then with rubber gloves on mix the paste thoroughly through the layers of cabbage. Squeeze the cabbage as you go to release moisture 6. Pack the kimchi very tightly into your mason jar or crock and ensure that all air is removed. There should be a liquid-filled on top. Weigh your kimchi down with a liquid fill jar or fermentation weight to ensure your kimchi stays below the liquid line. 7. Cover with a dark tea towel and place onto your bench top and leave for at least one week before trying. You can ferment longer to create a sourer kimchi. The sourer the healthier, so you may want to leave it 2-4 weeks. Then place into your refrigerator where it will keep for a good six months.

Lacto-Fermented Garlic If you feel a cold coming on try a clove or two of fermented garlic- they are health crusaders that work. Otherwise use as you would any garlic. Loads of garlic, preferably organic, about 5-8 bulbs 2 tsps dried juniper berries 2 tsp Himalayan sea salt 2 tbsp whey (see below) 1 small mason jar, about 500mls Spring water, (chlorine and fluoride free) 1. With clean hands, peel the garlic and remove and blemishes. 2. Place garlic cloves into a sterilised mason jar. 3. Add the juniper berries, salt and whey with 1/2 cup filtered water and pour over garlic. 4. Make sure that the liquid comes at least an inch above the garlic adding more water if necessary. The top of the liquid should be at least an inch below the top of the jar. 5. Close lid and keep at room temperature for three days. 6. Pop the lid to check to see if fermentation is occurring. It should fizz like ginger beer. If not, store on the bench top for a few additional days. Once active (popping when the lid is lifted and fizzing) it is ready to use. I keep it in the pantry but if the weather is hot, store in the fridge. They are ready to eat when they are bubbling like champagne. But they will soften and get better with age and will keep for several years if stored in a cool place. These recipes were provided by Deborah Murtagh, www.wholefoodsecrets.com

Beet Kvass A healing tonic beet kvass is a health tonic full of probiotic bacteria that takes only minutes to make and keeps forever. One dose of this tonic daily and your liver and gut will love you for it. To view the video visit www.wholefoodsecrets.com 1 kg beetroot peeled and chunked 1 tbsp Himalayan salt Culture starter, such as 3 tbsp whey 3 litres clean water 4-5 litre mason jar 1. Place beets in a jar. 2. Sprinkle with sea salt and add starter culture. 3. Pour in one quart filtered water. 4. Allow the the kvass to ferment at room temperature for 48 to 72 hours. 5. Strain the beets from the kvass and reserve them for culturing your next batch. These reserved beets should be good for two to three additional batches and can be consumed on salads. Kvass should be transferred to the refrigerator. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

fitness journal October 2014

What makes a great athlete? The team behind Athletes House didn’t just dream of the perfect gym, they created it. Now Athletes House has opened in Hamilton. One year after having her first child, Crystal Kaua was in the best shape of her life. She was stronger and fitter than she had ever been before. “I thought at that moment, if only I knew at 16, 20, 25-years-old what I know now… imagine the potential.” Crystal, co-owner and manager of Athletes House, is now untapping the potential of Waikato athletes. Together with her husband, Brent, and sports scientists Zara Powell and

Shaun Paterson they have created an athlete-focused gym. “Our gym fosters a culture that encourages functional movement, an environment that supports the whole athlete – the mental, the physical, the nutrition,” says Crystal. “It’s a high performance environment that is accessible to everyone who wants it and they’re surrounded by likeminded people, a culture, a way of training and being.”

Creating a dream Crystal and Brent began talking about the Athletes House concept 18 months ago. “We were thinking about our perfect gym,” says Crystal. “The gym we wished we had here in the Waikato… and so the dream began.” “Our team truly believe that many future Olympians, national champions, regional representatives and high school national champions will walk through our doors,” says Crystal. Less than three months since they opened Athletes House now has Olympians, New Zealand sevens players, carded athletes, divers, rowers, volleyball players, cyclists, kickboxers and touch players as members. Helping to turn their dream

into reality are fellow business partners and sports scientists Zara Powell (Masters in Sport and Exercise Science) and Shaun Paterson (Lecturer in Strength and Conditioning). “Without Zara and Shaun’s expertise in sports science Athletes House wouldn’t be the unique venture it is,” says Crystal. “We also work with sports psychologist, David Galbraith who is a major influencer of Athletes House and nutritionist, Lillian Morton.”

Hamilton Girls’ High School rugby team – national champions for both sevens and 15s. Crystal and Brent are the coaches and Zara is the strength and conditioning trainer.

Pillars of success A former national rugby and touch rugby representative, Crystal, who holds a Bachelor of Sport and Leisure Studies with Economics from the University of Waikato and New Zealand rugby coaching qualifications, strived to be a better athlete. “For years I would Google training programmes, nutrition advice and motivational quotes constantly grasping for more information on how I could become a better athlete, but it wasn’t until I made the New Zealand sevens squad at 28 that I saw sport in a whole different way.”

“We focus on three things to ensure the girls think, eat and train like athletes. It’s a combination of sports psychology, sports nutrition and sports science-based training and it has catapulted the athleticism of these girls into a different world in comparison to their peers,” says Crystal. “We want to ensure all of those naturally talented sports people out there, who don’t know where or how to get the right information, can find the answers here at Athletes House,” says Crystal. “We have the potential to help people achieve their dreams and reaching their true potential.”

That new approach was a holistic one, the pillars of which Crystal, Brent and Zara are using to influence the culture of the

• Indoor two-lane, purpose-built synthetic 30m running track • Fully rubberised free training space • Fundamental strength and conditioning essentials • Correct technique instruction for school athletes • Sponsorship of Pathway to Podium initiative, High Performance Sport NZ

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fitness journal October 2014

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Wintec’s health hub With 20 years’ experience in high performance sport, Greg Smith is well placed to lead the dynamic Centre for Sport Science and Human Performance at Wintec.

he centre offers twelve programmes and is home to more than 350 students, 80 percent of whom graduate into related employment in the first year. Greg brings a wealth of knowledge and experience to his role, having studied education and business before playing rugby at a professional international level for 10 years. His roles since have included professional development manager for the Chiefs, athlete life advisor at High Performance Sport, and resource coaching for New Zealand rugby teams. He’s currently assistant coach for Samoa’s national rugby team. Six months ago, he decided that fulltime coaching involved too much time away from his young family, and has launched himself energetically into the role of centre director. Greg shared his thoughts on what the centre offers and where it’s going. What does sport science involve? People often perceive this as a place you just come and do sports and the science component can be forgotten, however we look at many aspects of human performance, which are often very technical and complex. The principles that underpin biomechanics, sport psychology, exercise physiology, rehabilitation, strength and conditioning and nutrition are science-based and sport is overlaid on top of that.

In your opinion, what makes Wintec stand out in this field? We focus on three areas across our teaching, research, consultancy and community engagement; outdoor education, health and wellness and sport science. It’s the application of sport science in those areas that differentiates us. We have quality leading-edge researchers including Dr Peter Mulder, Dr Glynis Longhurst, Lillian Morton, Jamie Denton and Stephen Burden. Areas of speciality include

muscular skeletal rehabilitation, nutrition, biomechanics, clinical exercise physiology, and strength and conditioning. Our industry contacts provide practical, future-focused feedback, and we embed that knowledge back into our programmes. That allows us to move in directions where there will be employment opportunities, while providing students with the skills to get into the workplace immediately and apply that knowledge. How are you involved with high performance athletes? Our students work with rugby through the Chiefs and the Waikato rugby Union, the Waikato Bay of Plenty Magic netball team and many other Regional and Waikato sports codes at representative level. We have graduates in key roles within high performance sport such as Katherine Prumm as the performance physiologist for Rowing New Zealand and Phil Healey, strength and conditioning coach for the Chiefs. We have elite athletes as students, and are currently devising more papers to further the provision for flexible learning opportunities to cater for their needs. We also have some great facilities that are used by athletes for testing, training and competition preparation such as the altitude acclimatisation, heat chambers and VO2 and lactate testing. A number of our staff work with High Performance Sport NZ to provide support services to athletes. The expertise of our nutritionist Lillian Morton is extensively utilis ed throughout the regions best athletes. Steve Wills is the Wheel Blacks sport psychologist, and Debbie Strange coaches Stewart Farquar, Olympic and Commonwealth javelin thrower. Where does health and wellness fit in? The principals that underpin human performance at the high performance level apply to elite performance with other groups. We apply sport science knowledge to issues such

as diabetes, obesity, stroke, cardiac and respiratory health with elderly, within the workplace and Maori and Pasifica communities. All these populations have different needs. What we’re trying to do is develop our Centre relative to the demographic that’s around us, and engage students in that. What’s your vision for the Centre? We want to be a bustling hub of activity, catering to all levels of human performance and offering a range of services. We want our learning modules embedded into schools and key sports. We are in the process of building new facilities including indoor courts and outdoor turfs and we are working with Wintec’s Centre for Health and Social Practice to create a health hub and joint model of practice. That’s exciting progress and is part of how we plan to lead development within our sector. We intend to demonstrate that the Center for Sport Science and Human Performance at Wintec is the place to get educated, connected and employed into industry. Those are the aims, and we’re making big strides.

We want your pics Share your photos with Fitness Journal Just email us at info@fitnessjournal.co.nz - with so many cool things happening in Waikato, we can’t get to all of them. So here’s your opportunity to share those special moments. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz

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fitness journal October 2014

Better off wet Diving, fishing and leisure Raglan New Zealand, is not only world famous for its left hand surf break, but also for some of the best fishing in this spectacular country of ours. Our fisheries are protected by the nature of the weather, so when the surf is down, let’s get out on the boat.

hen the swell is pumping, it’s worth the drive to Raglan just to see our outstanding bar working. You will see a massive amount of water coming into the shallows, creating some intense break lines of up to six meters high of consistent un-surfable smashing waters. It is advised that even in the calm bar crossings, to seek local advice at the wharf fish n chip shop, as you will be entering some dangerous waters if you are unfamiliar to this bar. Not far from those famous surf spots, we have a wonderful selection of reefs holding many species of shellfish, fish and sea life. A little further out we are fortunate enough to have many types of game fish lurking through our rugged Tasman Ocean. Raglan offers superb diving where you will experience the untouched seabed. Beneath our local waters you will gaze upon unique pancake rock structures and outstanding marine life. You will get to see mammoth crayfish from the shore line to as deep as you can dive. Hunting or observing our reefs, the Kingfish are amazing species and will surround you, intrigued by your presence; an excitement all divers crave. Snapper fishing is at its best during the months from October through to January. This is the spawning season, so when and if the weather lets you out, you will have the opportunity of a lifetime to land that monster trophy snapper. From Octo-

ber, these big boys are normally hanging around the 50-60 meter mark and as the season goes on they come in closer and closer, giving every man and woman a brilliant privilege and experience. Just remember, these big fish are our breeders, so fish for the future and only take what you are going to eat or hang on your wall. One of the treats while snapper fishing is the benefit of catching Kahwai, Gurnard, Terakihi, Trevally, John Dory, Albacore Tuna, Kingfish and our renowned School Shark, right up to the Blue and Mako Shark which will certainly put your gear to the test. The outstanding Kingfish fight is right here on our back doorstep. We have many reefs which hold this power house species. All you have to do is find where the kingfish are holding, as they feed on reef fish, depending on tidal flows and sea current. Once you have found them either using the techniques of jigging or live baiting, you will catch that speedster which will give you a work out you’ve never experienced, before testing your stamina. After an evening fish in Raglan, because you are on the beautiful west coast you will enjoy the most amazing sunsets you are likely to ever see in your life; leaving with memories you just can’t buy. Raglan welcomes you and the family with our friendly community and would love to see you here. If you feel like going fishing, call Dave at Pulse Fishing Charters 0800 ONPULSE or 021 378 573

• Raglan Snapper Fishing • KingfishJigging trips • Hapuka & Game Fishing • Diving & Spearfishing Expiditions • North Island Custom Charters • Groups of up to Eight

0800 ON PULSE / 021 378 573 dave@pulsefishingcharters.co.nz www.pulsefishingcharters.co.nz

fitness journal October 2014

learn to dive! m just 499! If you’ve never experienced the freedom and beauty of the underwater world, now is the time to discover!

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Fishing - best “Arm Workout” this summer

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fitness journal October 2014

Tristram Clinic for your professional cosmetic needs At Tristram Cosmetic Medicine Clinic we offer in-house professional beauty therapy services. Our therapist, Deborah Downey has enjoyed a long career in the beauty industry and she offers a wealth of experience and knowledge in her field.

eborah works with the Cosmetic Medicine Nurses to provide advanced skin care services that include chemical peels, dermal needling, eyebrow design, facial threading, medical-grade skin care for clinical and homecare use, and medical tattooing. Dermal needling is an intensive skin rejuvenation treatment that can significantly help improve the texture, firmness and hydration of the skin. It is minimally invasive, non-surgical and non-ablative with only a short downtime. At Tristram Clinic we have chemical peels for all skin types and concerns. Peels are designed to remove the outer layers of old and sun damaged skin cells reducing pigment and surface dryness, and they can also stimulate new collagen to be formed. Chemical peels act to refine, hydrate and plump your skin resulting in a fresher looking skin that has a more even texture and colour. Beautiful brows play a crucial role in overall facial symmetry, enhancing positive features and giving an overall groomed look. Our beauty therapist Deborah Downey has a particular passion for creating beautiful brows. With her eye

for balance, symmetry and proportion together with many years of experience she will ensure that your eyebrows will be sculpted into a beautiful and appropriate shape. Threading is a method of hair removal that is ideal for removing eyebrow, upper lip, chin and cheek facial hair. It may be suitable for people with mature, sensitive or fragile skin including those with acne or psoriasis depending on the severity of the condition. It is a good solution for anyone that has an allergy to wax. It is hygienic and causes little or no trauma to the skin. We also offer the Depilar hair reduction treatment that is applied immediately after facial threading. It acts to progressively get rid of unwanted facial hair of any colour. Deborah also offers a medical tattooing service for post breast reconstruction nipple/areola re-pigmentation, and scar camouflaging. Medical tattooing can be used to camouflage or minimise scarring as a result of surgery or injury. It may also be effective in disguising vitiligo, a skin disorder that results in irregularly shaped white patches occurring on the skin. For patients who have undergone breast reconstruction, they now have the

Lifefoods Whey Protein Powder (WPC) is proudly sourced from New Zealand dairy and is more than 80% pure protein Lifefoods Whey Protein Powder is an excellent source of protein to keep you going throughout the day after your workout. We keep our powder free from any added sugars or artificial sweeteners which means it won’t dramatically affect your blood sugar levels so you to keep a constant energy level without troughs and peaks.

Organics | Gluten free | Wholefoods Paleo | Protein powders | Cereals Bin Inn Dinsdale Dinsdale Shopping Centre Tel: (07) 847 7045 Monday-Friday: 8.30am-5.30pm, Saturday: 9am-2.30pm

fitness journal October 2014

option of a surgically constructed nipple followed by tattooing of the areola, or a 3-dimensional simulated nipple and areola tattoo that gives the illusion of a “real” nipple. For many women this may be the final stage of a long and traumatic journey. Deborah provides a professional and empathetic service with a caring and gentle manner. You can contact Deborah at the Tristram Clinic by calling reception on 07 838-1035 or by email at deborahdowney@tristramclinic.co.nz. Deborah is at Tristram Clinic on Tuesdays, Wednesdays and Thursdays.

Do you want a happier healthier life? Tricia Meister can improve your sleep, motivation and lifestyle.

ricia Meister can help you to achieve both of these by helping you to make the best of your own

abilities. With the combination of hypnosis, CBT and NLP, Tricia can help you to overcome emotional symptoms, increase motivation, improve personal relationships, overcome fears and phobias and improve your sleep. Lack of sleep is often not associated with the above problems and Tricia finds it is often the cause. Insominia Tricia says hypnosis is often the last thing people think about for dealing with insomnia. Hypnosis has proven to be a most effective treatment to deal with this problem. It is perfectly natural for the mind and body to relax and slip into a peaceful sleep at the end of the day.

WE HAVE DOCTORS WELCOMING NEW PATIENTS

Dr Asit Parekh Dr Bala Newton Dr Haseena Hussain Dr Julian O’Sullivan Dr Manisha Saini Dr Zig Khouri

for GP Bios visit www.hemc.co.nz

However our lifestyle is not what it used to be and all sorts of pressures, work, relationships, financial difficulties etc can cause sleep to seem like a thing of the past. “The problem is only intensified when the insomniac starts worrying about future nights, they get caught in a vicious cycle of sleepless nights and exhausted days,” says Tricia. Hypnosis for insomnia really works. Your health is so important, and restful sleep not only plays a large part in keeping you healthy but it is always attainable.” The most frequent comment Tricia hears from her clients is: “I should have done this first, it really works”. For more information and to make a booking contact Hamilton Hypnosis and Therapy Clinic 07 839 3193.

We take Melanoma seriously! Do you? Call now to make your appointment 07 839 1232

Innovative  Comprehensive  High Quality  Accessible 16 Beale Street, Hamilton 3216 Phone 07 839 1232  www.hemc.co.nz  hemc@hemc.co.nz

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industry bio:

Aituz Chiropractic Dr Paul Aitu D.C

aul is an innovative, performance focused sports chiropractor who has more than 20 years experience in the health and fitness industry. He believes in creating an environment conducive with an individuals dreams of reaching their full potential. He has an extensive background in providing care for a wide range of clientele from infants through to the very elderly and sports specific population providing simple strategies to restore balance to the body’s nervous system Your nervous system (brain, spinal cord, nerves) controls and coordinates every cell and organ in your body. Any interference to this system due to misalignments of the spine (subluxations) may affect the communication between the brain and body. Optimal nervous system - Optimum Function - Optimal performance Paul’s own personal journey has been one of self discovery having experienced a debilitating arthritic hip condition as a teenager and unable to continue his dream of becoming a professional rugby player. From a fit aspiring individual one day, to being unable to walk the next day was devastating at the time but an instrumental factor that has led him to become a driving force in the sports chiropractic field of pre-habilitation in New Zealand Imagine being sidelined because of the constant glass like pain that emanates throughout your body without any hope of it ever getting better. Not only does it crumple your

dreams but affects all areas of your life. I got very skilled at putting on a good front ‘ happy on the outside but I felt like I was very fragile and dying on the inside’. I would go for a walk or a bike ride but would be in such fear of whether I could make it back. For anyone who has experienced or is currently experiencing agonising pain, you will understand the effects it has on your personality, your interaction with family, friends, workmates and your overall confidence in dealing with simple daily tasks . A general trend for those who suffer with chronic pain or discomfort is that you just have to carry on despite the inability to perform at your best. These life experiences were instrumental in leading me into the Health and Fitness industry. Having a desire to improve this situation and discover the underlying causes to bodily dysfunction I trained and got into personal training, sports massage, aquatic rehabilitation, exercise kinesiology and progressed from there into Chiropractic. Firstly as a patient I experienced such an improvement in my overall health and wellbeing and an increased awareness into how the body can heal itself. I was then inspired to pursue it as a career. It has been a most fulfilling and enlightening journey of discovery. It’s about giving people hope. Dr Paul and Dr Echo are graduates of the New Zealand College of Chiropractic which is considered to be the best college in the world for its Vitalistic, Subluxation-based training and a world leader in chiropractic research.

in Hamilton she looks forward to serving those who have a desire to get more out of life . Chiropractic aids in restoring balance to the body’s nervous system allowing it to operate at a more optimum level. At AITUZ we encourage a proactive approach to managing sports performance and optimum health recognising all aspects of the spirit, the mind and the body. We provide care in many sporting environments at local, national and international levels, giving teams and individuals an opportunity to experience not just Chiropractic but “Total Body Modification”. AITUZ Chiropractic has been established in the Waikato for over 5 years, located at 274 Peachgrove Road, Five Cross Roads, Hamilton. Start you journey today...

Dr Echo Kite-Bell D.C

cho has a vitalistic approach to life and brings a dynamic vibrancy to her bodywork as a chiropractor. With a total body focus she encourages you to challenge yourself above and beyond, creating new possibilities on your journey to optimal health, wellness and performance. Echo stems from the Hauraki Gulf, Great Barrier Island and loves to be immersed in the community. Now residing

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fitness journal October 2014

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

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From Dad’s hives to Mum selling at the local farmers market, it’s all about living sweet. The real sweet. Honey is the Pohio family’s thing. We’ve got bees collecting in the King Country, Coromandel, Waikato and places off the beaten track. Back at home we turn this hard work into heaps of good stuff. From our morning toast to the afternoon cuppa we’re working on making life sweeter. We’ve done the hard yards and we’re excited to pass on what we know. Bees and honey are worth their weight in gold. Manuka binds all our products together. Literally. The proof is in the pudding. But it’s not pudding it’s honey. From hive to home, source to shelf, and bee to basket.

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reviving ancestral cooking

whole food secrets Nutritional Meal Plans designed Just For YOU! • No two meal plans are ever the same • Created to fit into your lifestyle • Quick and easy to make

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meals that keep you slim & healthy 2 day class! An inspiring 2 part nutrition & cookery class teaching delicious Paleo style meals the family and your waistline will love! Friday the 21st November 9:30am to 2pm Saturday 22nd November 10am to 2:30pm Aspin Road Cambridge Visit our website for booking details www.wholefoodsecrets.com email: info@wholefoodsecrets.com

Contact me today if you want to lose weight, are needing sports performance, are pregnant or just need to adopt a healthy eating regime

Deborah Murtagh is a food writer, whole foods & weight loss coach, with 20 years clinical experience in natural medicine. Her motto is you are what you eat, think & feel! Her coaching packages and online schools specialise in ketogenic diets for weight loss and health.

www.fit4consumption.co.nz • 021 152 3262 Find me on facebook: http://www.facebook.com/Fit.4.Consumption

Herbal Shop & Clinic We provide with herbs, health and wellbeing. • Therapeutic herbal tinctures and tablets • Dried herbs and teas • Nutritional supplements incl. natural protein • Organic natural foods • Natural skin care products • Aromatherapy and massage products • Hair test for food intolerance • Consultation available with medical herbalists

fitness journal October 2014

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Get

inked

Making a tattoo should never be a spur of the moment decision. It requires forethought to ensure you have a piece of art you are happy to live with forever, so one of the most important things to consider is sourcing a reputable tattoo artist and checking hygiene standards.

Tattoo tips  Do your research. Make sure you are going to a reputable tattoo artist and that you are certain about your design.  Check and double check. If you’re using words or symbols, be absolutely positive that you have the correct version and spelling.

Photographs courtesy of The Black Swallow Tattoo Studio

 Be the grammar police. There’s a big difference between your and you’re, etc.  Don’t make tattoo decisions if you are drunk. Wait until the sober light of day.  Follow the after care instructions. These are vitally important.  Location location. Think about where your tattoo is going and future plan. Could it potentially cause a problem for an employer etc?  Ask! Never be afraid to question your tattoo artist if you have any reservations or uncertainty.

Studio Profile:

The Black Swallow

he Black Swallow is a family owned and operated professional tattoo studio based in Hamilton which first opened their doors in 2012. Husband and wife team, Hamish and Mackenzie-Rose Forsyth have quickly built a solid reputation for their studio due to their fantastic customer service, high hygiene standards and quality artwork. Mackenzie-Rose is a qualified body piercer who prides herself on providing an exceptional service and aims to defy preconceptions associated with body art and modifications. Hamish specialises in custom tattoos, spends his free time painting and expanding his knowledge in all mediums. He has always had a passion for art and is grateful to be able to do what he loves for a living. Throughout the year, Guest tattoo artists from around New Zealand and abroad work from The Black Swallow. Also the team from The Black Swallow attend Tattoo Festivals whenever possible.

The Black Swallow Open 7 days Shop 5, 44 Powells Road, Fairview Downs, Hamilton P 022 053 7029 www.facebook.com/ theblackswallowtattoostudio www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

fitness journal October 2014

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