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Fitness Journal Waikato Edition Volume 2: Issue 10 october 2015
health | performance | wellbeing
have a go
Yin and Kundalini Yoga
Exercise and pregnancy Do I? Don't I?
Get ready to tee off for golf WIN WIN WIN:
A Vitamix blender, yoga mats and a zoo york skateboard deck
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From the editor
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his month marks the steady march towards that crazy time of year; Christmas. Already the looming pressure of this ‘holiday’ is starting to create pressure bands around the most relaxed of personalities. So take a deep breath and revel in the fact daylight saving is here, extending the opportunity to create some lifestyle balance in your day. Waikato is rich in river, lake and bush walks. Grab a friend and enjoy – whether a leisurely stroll (my pace) or a fast paced sprint (most of my friends). This month we’re dedicating much of our efforts to exercise and wellbeing during pregnancy, the benefits and variances of yoga and the many opportunities the sport of golf offers. Daylight saving is a great excuse to try something new and there is no shortage of opportunities here in Waikato. Personally I’m intrigued by
Competition corner Fitness Journal loves inspiring and motivating people of all ages to improve their lifestyle. We also love giving away goodies, so this month you can enter to win one of these fantastic prizes. To enter, just email your name, address and contact info, with the keyword of the prize you would like to win in the subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz Entries close November 16.
FootGolf; one of the latest trends taking off around the globe, so this weekend I’m rounding up some friends and family and heading off to have a go. We’d love to hear what you are up to. Share your favourite activity or spot to visit in the region. Let us know what you would like to try or if there’s a new sport out there you’d like to know more about. Or celebrate someone in your community you think is inspiring. And don’t forget to keep sending your awesome action photos to lisa@fitnessjournal.co.nz
Lisa Potter Editor Find us on facebook:
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Ancient Grains When it comes to a convenient snack food, we love the latest offering from Real Foods Rice Thins and they have a new flavour to snack on: Ancient Grains. These new Rice Thins have a unique toasted nutty and grainy flavour, making them pleasant to eat with or without a topping. The 100 percent wholegrain rice cakes boast added sorghum, buckwheat and linseed and are gluten and wheat free with a 4-star health rating. We have a fantastic Rice Thins Ancient Grains prize pack for FIVE lucky readers. Each prize includes 3x Real Foods Rice Thins (Ancient Grains), 2x Real Foods Rice Thins (wholegrain), a yoga mat with carry bag and a Real Foods tote bag. You can now enjoy your yoga in comfort and snack on guilt free Rice Thins Ancient Grains afterwards. The yoga mat is a 6mm high density memory foam design, providing stress free stability on all surfaces with the comfortable yoga mat providing a firm base to cushion your body and softly protect your knees and joints. Keyword: Rice Thins Ancient Grains
COVER photo: 123rf
Skateboard Style
FitnessJournal
Get your cool on with this awesome Zoo York deck, supplied by Back Door Hamilton.
health | performance | wellbeing
Constructed from heavy duty 7-ply maple, the Photo Incentive deck is available in either 7.75 or 8 inches wide (winner's choice).
The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 801 883 E: carolyn@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 E: tania@wbn.co.nz
Featuring that classic ZY logo, this is one excellent deck from Zoo York. Photo by Josiah Sawyer
Keyword: BackDoor ZY
Subscriptions Subscribe to receive our print edition in your letter box each month. One year subscription (12 issues) Six month subscription (6 issues) $56.00 incl GST and postage $29.00 incl GST and postage Visit www.fitnessjournal.co.nz/shop
Or happy reading our online edition? Then subscribe to the free e-edition of Fitness Journal and you’ll be emailed a link to our online edition each month. Visit www.fitnessjournal.co.nz/subscribe
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WaikatoBusiness P U B L IC AT I O N S
Competition Terms and Conditions: Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.
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Zen Yoga Pants When you’re pregnant and exercising, being comfortable is an important part of the equation. These New Zealand designed Zen Yoga Pants are just what the doctor ordered! The ultimate comfort must-have for any maternity wardrobe, the wideleg classic black pants are perfect for all stages of your pregnancy and post-baby body. The snug waistband can be folded over the hips or pulled up over the tummy, providing comfort and support. Ideal for relaxing at home and every-day wear, or you can even dress them up with a smart maternity top and be uber comfortable at work. NZ designed by Breastmates. Keyword: Breastmates Yoga Pants
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We’re the ones to watch this TomTom Spark Card FPS Fitness Watch Just released, it lets you tra of 500 songs and the beat o all on your wrist. The watc integrated music player pre Running Trax (30 minutes from top DJs), plus there is heart rate monitor, activity multi sports modes which everything from cycling an to gym workouts. Tomtom
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We’re celebrating daylight saving...by busting out the short shorts Our fave’s are these Nike creations – designed as hard working active wear, they’re the perfect accompaniment to evening walks. Nike.com
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Christmas is sneaking up pretty fast, so make the most of the next few months and improve your health and wellbeing heading into the holiday period. We’ve got a fantastic prize treating you to six Small Group Training (SGT) sessions with Storey Sport. SGT classes are based around a circuit training format (but it's not boot camp!) that involves resistance training (increasing your functional strength and metabolism) and training that elevates your heart rate (to increase your cardio-vascular fitness). “SGT Classes are designed to give you a training session that suits your level of fitness and mobility at any given time. This means that as you get fitter - we will change things to keep you moving forward. “So when you start, we will help you to get the most out of the session but make sure that it’s at your level to begin with, and as you go on we keep changing things to help you keep moving forward at the right pace for you.” Choose your weekly session from St Peter's Primary School Hall (Cambridge) at 6pm on a Wednesday or Thursday, or an outdoor session in the Hamilton CBD on a Wednesday at lunchtime. This prize is valid for six SGT classes (valued at $120). Alison Storey of Storey Sport is a two-time Personal Trainer of the Year and has represented New Zealand in three different sports. www.storeysport.co.nz To enter, email your name and contact details to win@fitnessjournal.co.nz with storeysport in the subject line, or enter at fitnessjournal.co.nz Entries close November 16.
Alison Storey
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Do I, don’t I? Exercise and pregnancy
When it comes to exercising during and after pregnancy, there is an overload of differing opinions and advice. Two-time personal trainer of the year Alison Storey tackles some of the research and shares helpful guidelines for new mums, to help ensure a safe, healthy pregnancy and recovery.
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regnancy is recognised as a unique opportunity for behavioural change and the fact that these changes can affect a woman for the rest of her life. Even bearing in mind that pregnancy creates profound anatomical and physiological changes, there seems limited reasons that a healthy, pregnant woman cannot follow the standard guidelines for exercise in order to remain at a healthy level of physical activity. That being said, on delving deeper there appears to be some slightly conflicting, professional advice on exercise during such an important change. In 2002 guidelines for exercise during pregnancy were released by the American Council of Obstetrics and Gynaecology
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(ACOG) that recommended for the first time that regular exercise has a possible role in the prevention of gestational diabetes. It highlights the positive effect on health, both physical and mental, the decrease in pain, and lowering of both blood pressure and stress with specific forms of exercise, but no surprise that it cautions against contact sport, and specifically recommends the avoidance of scuba diving…. In 2006 the Royal College of Obstetricians and Gynaecologists (RCOG) released guidelines that encouraged strength training during pregnancy as it may help reduce labour times and delivery complications but advises against exercise at more than 2500m until acclimatised… The 2015 publication by the Association
of Chartered Physiotherapists in Women’s Health (ACPWH) as to be expected, focuses on pelvic floor exercises and also advises elite athletes that become pregnant to follow the advice given to regular exercises - to complete 20-30mins of moderate exercise three times per week. Good luck with that. ACPWH also suggests avoiding exercise over a mere 1850m in altitude, and gives no training heart rate advice only ‘the talk test’ levels of perceived exertion as a guide to how ‘moderate’ the exercise actually is. To its immense credit it advises seeking out a registered exercise professional (www. reps.org.nz) as a guide for the antenatal exercise journey. Avoiding exercises lying flat on the back after 16 weeks is advised by all parties as blood flow can be restricted, however contrary to popular belief, running and skipping can safely play a part in ante natal exercise routines. Back pain and loss of balance are par for the course, however there are plenty of forms of postural stability and balance exercises that can help make these less of an issue. The rule of thumb lectured into exercise professionals is to not let the training heart rate exceed 140bpm during pregnancy, although there seems to be some evidence that 150bpm is still safe. In fact one meta-analysis study of exercise and pregnancy, showed exercise intensities of 81 percent of heart rate maximum (theoretically 160bpm for a 25-year-old) had no significant adverse effects on the foetus. As with all human beings, exercise history would also need to be factored in and so monitored and professional advice from a qualified exercise professional is paramount. Core temperature is another issue often talked about. A non-pregnant woman’s core temperature rises about 1.5 degrees in the first 30 minutes of sustained physical activity and plateaus.
BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz
This heat produced, as long as it is dissipated in similar amounts, poses no problem. It appears likely that the pregnant woman can follow the same rules, bearing in mind foetal core temperature sits one degree higher than mum’s anyway. Although the takeaway is to avoid exercise in hot, humid conditions (until acclimatised), which is why the pull to the pool is so ubiquitous for expectant mothers. It is often advised that pregnant women, especially during the third trimester when the female body releases ligament loosening hormones by the truckload, avoid dynamic movements and flexibility-based activities. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Recreational and competitive athletes with uncomplicated pregnancies can remain active during pregnancy, and modify their usual exercise routines as advised by their team of health and exercise professionals. So in the interest of offering up some do’s and don’ts;
Absolute contraindications to aerobic exercise during pregnancy (with permission from ACOG) • Significant heart disease • Restrictive lung disease • Incompetent cervix (although other professionally monitored exercise may be possible, e.g specific weight training) • Persistent second or third trimester bleeding • Placenta praevia after 26 weeks gestation • Pregnancy induced hypertension
Relative contraindications to aerobic exercise during pregnancy (with permission from ACOG1) • • • • • • • • •
Severe anaemia (low iron stores) Unevaluated maternal cardiac arrhythmia Chronic bronchitis Poorly controlled type I diabetes Extreme morbid obesity Extreme underweight (body mass index <12) History of extremely sedentary lifestyle Poorly controlled hypertension Heavy smoker
Warning signs to terminate exercise while pregnant • • • • • •
Vaginal bleeding Dizziness Headache Chest pain Muscle weakness Calf pain or swelling (need to rule out
thrombophlebitis) • Preterm labour • Decreased foetal movement And now for the good stuff; Eat more! Pregnant women need to increase food intake by an additional 300 calories per day, building up to 500 by the third trimester and that’s without the added fuel needs of exercise. So regular exercise means you can eat more of the good stuff. You can swap free weights for machines if you want; balance issues, and advice against the supine position will make the seated bench press a more comfortable option, not necessarily an inferior option Yoga has been shown to decrease blood pressure and stress and help with a breathing focus and controlled stretching with a good instructor is unlikely to cause damage You don’t need to stop running, just rugby; if it’s comfortable enough and you’ve been doing it for years, there appears little reason to stop jogging, though there is obvious reason to avoid contact sport. If you’re an athlete all studies point to being able to continue training for competition albeit with adjustments for increased nutrition and hydration needs. And eventually adjustments to performance expectations… Monitoring with a heart rate monitor is a useful tool if you’re not good at self-monitoring exertion, though no need to keep it below 140bpm if you’re a seasoned exerciser under supervison. So just in case the message hasn’t yet become crystal clear - best consult your exercise specialist/personal trainer for individual advice.
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wears on, taking it easier becomes a welcome option anyway. Another clear and important message is that even if a woman hasn’t exercised regularly before, being pregnant is no hindrance to starting an exercise programme and can in nearly all cases prove hugely beneficial to both mother and baby. Pregnancy should not be a state of confinement, and pregnant women with no complications should be encouraged to continue and/or engage in physical activities.
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There is however a lack of clear evidence that exercising women have experienced an increased risk of musculoskeletal injury and data on any increase in joint injury is also lacking; one would assume the sudden increase in weight and consequent load on joints would make this more likely. This then puts into question the oft dispelled advice to take things easier in the third trimester. However anecdotal evidence would suggest that with increasing fatigue as the term
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5tips
Exercise class for mums and babies
for post natal exercise Firstly, get to know your postnatal body (that includes seeing a women’s health physio and learning about possible post pregnancy challenges such as prolapse, incontinence, abdominal separation etc).
When it comes to postnatal exercise, many mums struggle to know where to start. Georgiana Fitzpatrick is a Romanian turned Kiwi, who specialises in Kangatraining; designed specifically for post-partum recovery. By Lisa Potter
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mother herself, Georgie is passionate about helping other new mums care for themselves and their body, while allowing it to recover from childbirth. Kangatraining is a full body workout during which both cardiovascular endurance and muscle strength are enhanced. As the programme is specifically designed for postnatal mums, the pelvic floor and abdominal muscles as well as correct posture are
given special attention. “The best part is that unlike traditional exercise classes, new mums need not worry about finding a babysitter or having to calm baby and miss out on the class because at Kangatraining babies are worn on mum, in ergonomic baby carriers, and get to be a part of the action!” Formerly a tour guide living in Transylvania, Georgie relocated to the other side of the world after meeting ‘a charming Kiwi boy’. “Two weddings (one in each country) and one baby later, we are now a Kiwi family,” says Georgie. “Becoming a mum brought a lot of change in my life and apart from the expected sleep deprivation and responsibility, it sparked an interest in women's health. “I was very active before and during my pregnancy and decided, before having my baby boy that I would get back into it as soon as I could. After Arnie was born we struggled with his naps, because the minute we'd put him in the cot (or any flat surface for that matter) he'd wake up, so eventually he would end up sleeping on one of us. “Luckily I discovered babywearing and its amazing benefits for both myself (being able to cook and make sure I didn't skip any meals, or being out and about without worrying it was nap time) and my son (he was happier and he slept longer), but also our relationship (bonding, breastfeeding etc). “When my husband and I started going to the gym, we would take turns entertaining Arnie which meant we'd always be there for quite a while. Then I came across Kangatraining and never looked back.” Georgie signed up to train as an instructor in New Plymouth. “We had sessions with a physio and a midwife. We learned about babywearing and how to optimally fit a carrier so that the mum is comfortable and to allow for the proper development of the baby's hips and spine. “Moreover I gained a lot of knowledge about safe postpartum exercising and the im-
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Return to exercise gradually and remember that your body has done an amazing job and it needs time.
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It’s not okay to wee yourself when you work out.
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Work your way from inside out: learn how to do pelvic floor exercises correctly and do them as often as possible (no one can see you).
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Take control of your abdominals: your innermost abdominal muscles (often neglected) can work with your pelvic floor and even flatten the appearance of your stomach. Locate them correctly and start strengthening them.
A low impact workout is a great start to feeling stronger, fitter and healthier.
Classes run for about 75 minutes; beginning with a warm up, moving on to floor work and then babies are put in the ergonomic carriers for the rest of the workout, which consists of choreographed dance tracks, arm exercises, barre exercises, repeaters, ending with pelvic floor exercises and stretching while chatting about a topic of interest. “I offer a free trial class so mums can have a go and on the first session, I check for abdominal separation so I can alter the workout and promote exercises to help with healing. We also learn to locate the transverse abdominis muscle and activate it as often as possible in order to promote core strength.” portance of gradually getting back into shape after your body has done such an amazing job of growing another human being.” Mums can bring their own carriers which are assessed for suitability or can rent a carrier from Georgie.
Kangatraining classes are held Monday 10am-11:15am and Wednesday 1pm-2:15pm, at Core MMA gym (79 Killarney Road, Frankton).
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The Ultrasound Clinic is a new practice in Hamilton owned and operated by Carla Smith-Nicholl BAppSc(MIT), DMU. Our two ultrasound practitioners have over 30 years combined experience in the medical imaging field. Carla has worked in private and public sectors in the Waikato region since 1999 and has gained experience overseas in the UK and Australia.
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Yin Yoga Y
in yoga’s name is based on the Taoist concept of yin and yang, which acknowledges opposites such as dark and light, hot and cold, hard and soft. Yin is not a fast-paced, strength-based, hot, fancy or sweaty style of yoga – such as the popular flow, iyengar, ashtanga, power yoga classes and so on. These are ‘yang’ styles of yoga, characterised by movement, repetition and contraction of muscles to create ‘active’ stretches.
sarah macdonald Sarah MacDonald is a professional yoga teacher and New Zealand’s only officially certified Yoga for Athletes instructor. She recently opened Balance Yoga Studio in Cambridge where she is committed to helping people of all ages discover the benefits of yoga. She specialises in working with athletes of all levels from any sport, and can tailor yoga sessions to complement any athlete’s training regime. www.balanceyoga.co.nz
How yin works Yin yoga features long, soft poses, done without contracting the muscles, in seated, kneeling or lying down positions. Poses are typically held for five minutes, but it can be anywhere from three minutes to ten, or more. It’s the opposite to yang yoga as it is slow, soft and quiet, and works on the ‘yin’ elements of the body. The yin elements are predominantly the connective tissues (fascia
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Enter to win a fantastic Sococo sportswear prize package for your little athlete. Visit www.sococo.co.nz to view the full range and choose which top you would like to win (check out the t-shirts, singlets and polos). To enter, email your name and contact details, along with the top you would like and size, to win@fitnessjournal.co.nz with SOCOCO in the subject line, or enter at fitnessjournal.co.nz Entries close November 16.
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networks) such as the tendons and ligaments that literally hold us together and keep the joints stable, and the myofascia that runs through and around all our muscles. One basic way to visualise fascia is to think of a sausage - your muscles are the ‘meat’ of the sausage, and the fascia is the ‘casing’ that wraps all around it and links it to the next ‘sausage’ (muscle). Sometimes, no matter how much you work on ‘stretching’ your muscles, if the fascia wrapping around it is tense and tight, your muscles will be limited in how much they can actually stretch and release. Your fascia is woven together and linked into continuous series that run through your entire body (that’s why it’s known as ‘connective’ tissue). What happens to the fascia in one local area can affect other areas both ‘upstream’ and ‘downstream’ of any
Benefits of yin yoga • Excellent maintenance for the joints • Promotes joint mobility and balance • Releases fascial tension throughout the body • Develops flexibility • Helps prevent injuries caused by tension and tightness • Trains you to mentally slow down • Calms the nervous system • Develops greater physical awareness of the body • Encourages greater self awareness • Improves skeletal and postural alignment • Brings ‘balance’ to a yang yoga practice • Opens up energy channels (meridians) in the body • Prepares the body and mind for meditation
point – just like if you snag a thread of a knitted jersey, you might catch a thread near the base of the jersey and it can create a pull that travels right up to the neckline. There are numerous different ‘lines’ (sometimes described as ‘trains’) of fascia throughout your body. The long soft holds of yin yoga allow tension in the fascia to gradually let go, and to realign meshed-up fibres, creating a feeling of release through the whole body. In my experience, the effects of only one or two yin sessions can be quite extraordinary. Suddenly whole lines of the body are free of tension and there is an enhanced feeling of lightness and freedom of movement. A key physical benefit of yin yoga is that it is excellent for joint maintenance. Yin poses create gentle traction around your joints, keeping them mobile, lubricated and balanced. Yin especially focuses around the hips and spine, and it works deep into the muscles as well. But wait, there’s more .... On the surface, yin yoga looks ‘easy’. You simply come into a soft pose – you don’t need to work hard – and you just stay there for several minutes. However there is a lot more to yin that meets the eye, and it deserves respect as a very challenging style of yoga. Yin requires stillness. It requires concentration. And observation. From a very active, competitive and driven athlete’s perspective, this complete ‘change of gear’ can be really difficult to simply be with. If you try it and at first find you can’t connect with it, I urge you to persevere. Sooner or later it will start to feel easier to bear, and you’ll notice the results. If you need another reason to bring some yin into your yoga practice, let it be for balance. Any balanced training programme will involve high intensity, powerful workouts (like a power yoga class), as well as vital periods of rest and recovery. Think of yin yoga like the recovery aspects of your overall training. Yin and yang together will create balance. Next month I will continue exploring the more challenging and subtle aspects of yin yoga. Meanwhile, if you are keen to try the experience for yourself, come and see us at the Balance Yoga studio in Cambridge.
Yoga for athletes
This month I’m keen to tell you about a style of yoga you may not have heard of. It’s called yin yoga. You won’t find too many yin yoga classes around Waikato (yet) but it’s so good that it’s only a matter of time before it starts to take a hold. Yin yoga is amazing at releasing tightness and tension throughout the body in a way that other styles of yoga just don’t – but there is a lot more to it than that.
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SUMMER STARTS HERE Come out from under those winter layers! Slap down $14 for 14 days and kick start your summer with Les Mills. Experience our world famous group fitness classes, high intensity 30-minute workouts and top-of-the-range equipment. We’ve got everything you need to warm up and tone up for summer. So, don’t wait for the beach weather to begin. Summer starts right here!
Come into Les Mills Hamilton 747 Victoria St, Hamilton
Call 0800 LES MILLS or visit lesmills.co.nz/14days
*Conditions: Not valid at Les Mills Newmarket. This promotion entitles the bearer to a 14 consecutive day trial at Les Mills. The trial must be activated at the chosen club by 5pm Sunday 1 November 2015. Only one voucher per person.www.facebook.com/fitnessjournalwaikato Not available to current members. Available to NZ residents only. Not valid if you have had a trial at Les Mills or terminated your Les Mills fitness membership in the October past 6 months. used in journal 2015Cannot be11 www.fitnessjournal.co.nz conjunction with any other Les Mills offer or special pricing discount. Voucher is not valid if reproduced. Voucher is not redeemable for cash and is void if on-sold. Les Mills reserves the right to refuse entry on the grounds of minimum age (15), health and safety. Additional fee applies for Les Mills RPM®, Les Mills Sprint®, The Arena, and Personal Training. Standard Les Mills conditions apply.
STRETCH POSE: Siri Om
Kundalini yoga
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not be practiced during menstruation or when pregnant, use long deep breath instead. BENEFITS: Yogi Bhajan said that practicing Breath of Fire daily for a minimum of five minutes can strengthen the lungs, purify the blood, and enhance oxygenation of the body. By practicing breath of fire daily, Yogi Bhajan said that disease can be prevented and karma burnt up.
EGO ERRADICTOR
Sitting up tall, with a straight spine, hands placed on knees with palms upwards and your eyes closed. Start by observing your breath and feeling your belly expand with each inhale and contract with each exhale. Breath of Fire is powered from the navel point. The diaphragm is used to pump the breath in and out using the navel. Make sure that when you pull in your navel you are exhaling. Don’t allow your breath to reverse. Once you understand the movement of the diaphragm and belly during breathing begin to try breath of fire. Start by breathing through an open mouth and pant like a dog using the navel. Once you have the rhythm of the breath and belly, close your mouth and breathe through your nostrils. This is breath of fire. Continue with the quick breath pace keeping the inhale and exhale equal length. There is a quick inhale and quick exhale with no pause between them at the rate of approximately 1 cycles per second to start with and build up to 2-3 cycles per second. This breath is used in the Ego Eradicator and Stretch Pose. Please Note: If you feel dizzy, giddy, or light headed, slow down your pace and ensure that both the inhale and exhale are of equal length and the breath is coming from the belly. Breath of Fire should
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TIME: 1-3 minutes POSTURE: Lie on the back with the feet together and the hands by the sides. Flatten the lower back into the ground. Lift the arms, legs and head up off the floor. Be sure to keep the lower back pressed into the floor. HAND POSITION: Hold the hands wherever comfortable by the side with the palms facing whatever direction is most comfortable. EYES: Eyes are open and looking down the body to the toes. BREATH: Breath of Fire (see notes) TO END: Inhale, hold the breath for a few seconds, and then slowly lower body down to the ground. Take rest and feel the energy circulate out from the navel point around the body.
BREATH OF FIRE: Agni Pran
TIME: 1-3 minutes POSTURE: Sit in a cross-legged position or on knees. HAND POSITION: Raise your arms to 60 degrees. Curl the fingertips onto the pads at the base of the fingers. Point the thumbs up towards the sky.
BENEFITS: Archer pose is great to develop strength in the legs and navel and strengthen the nervous system. It builds physical stamina, opens the hips, and builds power at the navel point. Mentally helps to develop mental steadiness and focus of the mind.
LIFE NERVE STRETCH: Paschimottanasana
TO END: Inhale, lengthen the spine, and then release the hands from the toes. BENEFITS: Low back pain and upper back stress are some of the most common health complaints of adults. Life nerve stretch ideally should be practiced daily for optimal flexibility.It stretches and stimulates all the muscles of the lower spine, pelvis, and the back of the legs. It most significantly involves the stimulation of the sciatic nerves, which supply the motor and sensory information to the legs. The yogis say that youth is determined by the flexibility of your spine.
ARCHER POSE: Virabhadrasana
HAND POSITION: Interlace the fingers with the Index fingers (Jupiter) pointing straight up. Cross the thumbs - Females cross left over right and Males cross right over left.
CHANT: Chant the mantra “Sat Naam” in the following way: Pull the navel point in as you chant “Sat” (Sounds like ‘Sutt’) Release the lock as you chant “Naam” (almost like a sigh with the sound “Naam”) Sat Naam means, basically: “Truth is my whole identity.” Sat=”Inner truth,” and Naam =”the whole identity.” Mantra is a projection of the mind using sound, so basically this mantra vibrates the higher self in the sub-conscious and focus the mind. TIME: 1-3 minutes
EYES: Eyes are open and fixed on your right thumbnail. POSTURE: Sit on the floor with the legs stretched straight out in front of you. Keep the leg muscles activated during this exercise by pulling the toes up towards you. Keep the knees and ankles together.
POSTURE: Sitting on the heels with a straight spine.
EYES: Eyes are closed and look up at the brow point (third eye)
HAND POSITION: Curl the fingers of both hands into the palms, and stretch the thumbs upward. Raise right arm parallel to ground. Pull left arm back as if pulling a back a bow to bring the hand alongside the shoulder.
TIME: 1-3 minutes
TIME: Start with 2-3 minutes and build up to 7-11 minutes
Raise the arms straight up so the arms are hugging the ears.
POSTURE: Stand with the right foot about 2 to 3 feet in front of the left foot. The right leg bent over right ankle. The left leg is straight and the foot is at a 45-degree angle. Draw the navel back towards the spine to strengthening the lower abdominals and elongating the lower back.
TO END: Inhale, hold the breath and touch the thumb tips together over the head and extend all your fingers. As you exhale, release the hands out to the sides and down towards the ground envisioning clearing the energy space around you. Relax and observe how you feel.
SAT KRIYA
MENTAL FOCUS: Inhale think “Sat” and exhale think “Nam” in your mind. This helps you to stay focused on your breath and connect to your truth.
Please Note: Stretch pose should not be practiced during first few days of menstruation or when pregnant.
BREATH: Breath of Fire (see notes)
fitness journal October 2015
EYES: Eyes are closed.
BENEFITS: Stretch Pose activates the third chakra at the navel. The third chakra is your source of personal power and governs self-esteem, warrior energy, and the power of transformation. By working on the navel point, stretch pose resets the entire nervous system and strengthens the abdominal area. It tunes-up your digestive system and rebalances the reproductive organs.
EYES: Eyes are closed and your focus should be above your head.
BENEFITS: A great posture to eradicate your ego, release stress, balance your aura and powerfully activate your energy. It releases stale air from your lungs, expands lung capacity, and increases vital energy in the body. The nervous system is restored to help you manage stress and focus your mind. If you practice this posture daily, your life will begin to flow and you can release negativity.
TO END: As you exhale, release out of the posture and then repeat on the other side.
BREATH: Deep and powerful through the nose. Inhale as you lengthen the spine up and exhale as you bend forward from the hips and bring the head towards the legs while keeping the spine straight and neck long with the chin slightly tucked. Continue inhaling and exhaling, lifting the body up and down, always leading from the navel and hips, not with the head.
Erin O’Hara’s top six exercises for a quick energy lift and tune up.
undalini Yoga was designed to strengthen the nervous system and develop intuition. Yogi Bhajan, who brought Kundalini from India to the West, described it as yoga for those with a busy life and juggling a job, family, business, and other life commitments. Kundalini yoga combines powerful breathing techniques, postures, mudras (hand positions), mantras (chanting) and meditations. Erin O’Hara from Golden Yogi yoga studio in Takapuna, Auckland, shares her top six Kundalini Yoga postures to supercharge you and give a quick energy lift to boost overall health both physically and mentally. Any of these six postures will give you a quick tune up in just a couple of minutes, helping you feel energised and uplifted.
HAND POSITION: Wrap the index and middle finger around the large toe and press the toenail with the pad of the thumb.
BREATH: Long deep breaths through the nose. MENTAL FOCUS: Inhale think “Sat” and exhale think “Nam” in your mind. This helps you to stay focused on your breath and connect to your truth.
TO END: Inhale completely and hold the breath, squeezing the base of spine, navel, and the muscles of the back and shoulders for as long as you can. Imagine that you are sending the energy up through the top of the head. Exhale and release the arms down. Relax. Try to relax for about the same amount of time as the exercise. BENEFITS: Sat Kriya is a powerful kriya with numerous benefits. By sitting on the heels it stimulates the stomach, intestines and overall digestive system. It strengthens the nervous system and reproductive system, and stimulates the natural flow of energy. It redirects the energy flow upward through the central channel to cause balance to the glandular system. It will rebalance the entire energy system and clear the mind for overall wellbeing and radiance. For more information or to try Kundalini Yoga, visit goldenyogi.co.nz
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trek ‘n’ travel
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who need the ultimate grip Icebug – shoes with outstanding traction for running and walking in slippery conditions
Erin O’Hara and Rebecca Taggart.
Icebug is a Swedish shoe company that in the year of 2001 started to challenge the global footwear giants. We were frustrated by having to choose between slipping and say no to outdoor activities because of the risk of slipping. The company started as a result of us wanting to be able to stay active year-round.
Fitness Journal tries... Kundalini yoga “However after the first few minutes I realised Kundalini was worlds apart from yoga I had done before. “Instead of working with power, strength and flexibility, Kundalini works to strengthen and balance the nervous system. Your energy is woken through the breath (breath of fire) instead of firing up your body through movement. “What stands out the most is the time you give to yourself sitting and healing from within, instead of the focus on external. “Kundalini is ideal for those wanting to try a holistic form of yoga which applies to all aspects of life and does not focus exclusively on fitness.”
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Rebecca Taggart is a long time yoga fan and has immersed herself in several different types of yoga with yogis around the world. With experience in hot yoga, vinyasa, yin, power and hatha yoga, she was keen to experience Kundalini yoga, from Auckland’s recently opened Golden Yogi studio, under the guidance of Erin O’Hara. The first inkling she had that this would be something a little outside the norm was when a fellow classmate whispered to her: “be ready for something different.” “I was game and confident as I have practised many types of yoga throughout my years of living abroad,” says Rebecca.
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fitness journal October 2015
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e Awamutu Birthing is a privately
Te Awamutu Birthing Centre
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operated primary birthing service funded by the DHB, providing free antenatal, birthing and postnatal care to women. The building was designed by Jason Kraayvanger of New Vision Architecture and built by his brother Daniel Kraavanger’s company, DK Designer Homes. Being local and with young families they were com mitted to assisting us to provide the best facility for our community. Daniel worked hard to ensure the project had local business involvement and generated major commu nity support and investment with a total of $100,000 being donated. Two birthing rooms each with a birthing pool offer women the choice to labour and/ or birth in the water. As midwives we work in partnership with women to protect and promote a normal birth experience. We have created relaxing, home-like spaces, to enhance a woman’s ability to achieve a pos itive birth experience, (with all the essential clinical equipment available if needed). We have a private family/whanau area for the Phone 07 849 3817 • Fax 07 849 3813 labouring woman’s partner/support people. Spacious and comfortable postnatal rooms Visit our showroom located at: 12 Northpark Drive, Te Rapa, Hamilton ensure women and their partners can relax info@originwindows.co.nz • www.originwindows.co.nz and enjoy the first days with their newborn. Staff midwives provide care postnatally.
Origin Windows are proud to be the team that installed the aluminium windows and doors to DK Designer Homes. For the Te Awamutu Birthing Centre.
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CONTACT
DK Designer Homes are proud to be the builder of choice for the new Te Awamutu Birthing Centre and congratulate Nicky and her team on this initiative.
Our rooms include electric double beds, TV and kitchenette. Co-sleeping cribs enable the baby to sleep next to its mother and encourage safe sleeping while supporting breastfeeding and making night time parenting easier. For women who require secondary obstetric care at Waikato Women’s Hospital we welcome them at the unit for a postnatal stay following birth. We encourage women, their partners and whanau/families to make use of the lounge/ dining area to relax and meet other parents. Through the clever contemporary design of our building, our art and décor we have created a woman-centred service which will serve our communities well for many years to come.
Contact us 07 871 5432 www.dkdesignerhomes.co.nz
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fitness journal October 2015
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Benefits of yoga in pregnancy During pregnancy you may find yourself less able to continue the sports and activities you used to regularly enjoy, but it’s an ideal opportunity to explore yoga.
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eing relaxed in a place of trust is the greatest gift you can give your child and yourself. Through the practise of yoga during pregnancy your body, mind and breath come to work in harmony, allowing for a more conscious birth experience. Yoga helps to reduce fear or anxiety which in turn reduces tension and fosters a deep sense of calm. In a dedicated pregnancy yoga class, which is recommended from the second trimester onwards, you will learn poses most beneficial for pregnancy to gently stretch your body and incorporate stability, strength and balance along with more intuitive, playful movement. Also what poses to avoid during pregnancy such as full inversions, lying on your belly or twists that may compress your belly. Yoga provides the time and space to be present in your continually changing body. It helps you prepare both physically and emotionally for giving birth, and manage the multitude of challenges and changes you will soon face. A good yoga teacher will clearly and safely guide you in and out of poses, giving enough challenges and modifying when necessary in a supportive environment, free of other distractions.
Improved body function
As pregnancy progresses, your centre of gravity changes. Upper backs can become overly rounded and lower backs overly curved. Poses are selected to relieve pressure in the back and restore optimum posture and increased mobility. The way you hold yourself also influences your mood. Hips often get tight so hip openers are good to broaden the pelvic area along with feeling and releasing into all body areas without over stretching, so as not to strain ligaments which soften during pregnancy.
Better breathing
Breathing down to your baby helps create an intimate bond. By slowing and deepening
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your breath you promote inner quiet and provide more oxygen to yourself and baby. Breathing is freely available and helps to get out of your thinking mind and into your body and breath.
Relaxation
When you take the time to nourish and support yourself as well as your baby your nervous system switches off high alert mode. The ability to relax and simply be becomes a more natural response. As stress levels and stress hormones such as cortisol and adrenaline are reduced this allows the free-flow of
natural relaxants in your body, the ‘feel good’ hormones such as endorphins and oxytocin which act as natural pain killers.
Increased circulation/energy
Pregnancy can make you feel very tired and heavy. A combination of more active, flowing movements with longer held stretches increases blood flow and enhances immune functioning leading to a healthier mother and baby and quality sleep. A well-balanced yoga session also helps with lymphatic drainage, so can prevent fluid retention and swollen joints.
Erin is a mother to three primary school aged children. She specialises in teaching pregnancy yoga and using hypnobirthing principles, to help women break out of the fear-tension-pain cycle. Her training includes pregnancy/ postnatal training at IYTA, Jivamukti Yoga and with Ana Davis from Baby Bliss in Australia. She is 200 hour RYT Yoga Alliance accredited. Erin teaches both pregnancy yoga classes and a new ‘Mums & Bubs’ yoga course at the Balance Yoga studio in Cambridge. She also offers individual sessions.
Gratitude
Celebrate motherhood. Sometimes we just focus on the ailments but the real miracle is the creation of new life. Enjoy your changing shape and get the pregnancy ‘glow’. Let go of the need to control everything and go with the flow of whatever twist or turn birthing or life takes you on.
Emotional support
Meditation and affirmations are tools to focus your mind and equip you for the reality of birth and beyond. As you release any fears relating to the upcoming birth or previous experiences you develop an attitude of empowerment and positive expectation and come to trust your own instincts and wisdom.
Pregnancy is a special and exciting time of transition from one stage of your life to the next. It can also be a time of uncertainty, and the dramatic changes in your body and hormones can make you feel like you are on an emotional rollercoaster. It is reassuring to share experiences and enjoy the company of other women with similar hopes and fears. Being a mother takes courage and patience and the regular practise of yoga can develop these qualities.
Balance
Yoga following Bbirth
Positive outlook/trust
By erin fairgray
realistic expectations.
Create room in your life for your baby by slowing down and really being in each moment without having to achieve anything. Feeling in tune with the natural rhythm of expansion and contraction helps with feeling balanced. This is the time to ensure you place high value on your wellbeing and have
Yoga also provides many post-natal benefits. Generally you can resume your yoga practise six weeks after vaginal birth with focus on gradual abdominal strengthening and toning of the uterus. For caesarean section or delivery complications seek medical advice before resuming a gentle yoga practise.
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Have a go at golf With Kiwi golf sensation Lydia Ko now firmly recognised on the world stage, the sport of golf is enjoying a high profile.
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olf in Waikato is going from strength to strength. The team at Waikato Golf and Sport Waikato have been working closely with several clubs to provide new opportunities for participation in the game. Hukanui Golf Club and Waikato Golf have been working on introducing a new sport to the region – Footgolf. Come along to the next “Footgolf Have a Go Day” at Hukanui Golf Club on Sunday October 11. Waikato Golf’s SportsForce office, Marnie McGuire has been conducting women’s beginner golf clinics at Waikato courses. This has been an overwhelming success, seeing women’s memberships on the rise. The clinic runs for two hours once a week, over a four-week period and women new to the game learn how to drive, chip and putt in a fun social environment. “The key to the success of this programme is creating a fun environment where the women are
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Marnie McGuire all at the same level, laughing at the bad shots and celebrating the successes,” says Marnie. “It is always amazing to watch the progress of the ladies over the four week period.” Look out for the next women’s beginner clinics in your area: Te Awamutu Golf club starting on Tuesday October 13 and Matamata Golf club starting on Saturday October 31. There is a growing number of
fitness journal October 2015
Lydia Ko junior golf programmes around Waikato. These are six to eight week programmes running term-by-term. If you want your children to learn about golf, check out the following clubs’ junior programmes: Cambridge GC, Te Awamutu GC, Ngahinapouri GC, Riverside Golf Club and Hamilton Golf club. Waikato Golf and Riverside Golf Club are pleased to announce the first ever Girls’ Golf Academy
based at Lochiel Golf Course. Hosted by New Zealand’s top woman professional, Marnie McGuire and Riverside Golf Club professional, Craig Carrington, the two combine their experience to provide girls the opportunity to perhaps follow in Lydia Ko’s footsteps. “New Zealand’s first girls only golf academy will allow girls the opportunity to learn the game together, have fun socialising and grow their love of golf,” says Marnie.
“Boys and girls learn differently, so this initiative is endeavouring to meet the needs of young women. Hopefully we can grow the numbers of young women playing golf and provide them a pathway through the game to whichever level they choose, be that for fun or for competition.” Look out for this programme at Riverside GC, Lochiel Course starting Wednesday October 28 from 4pm-5pm for six weeks.
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Exercises for golf Golf is a sport which requires balance, core stability, flexibility, precision, coordination and power. As an exercise physiologist, corrective exercise plays a huge role in the programmes I prescribe a client.
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Swiss ball kneeling dumbbell wood chop – kneeling on a swiss ball, keep the hips forward and the body upright. Hold the dumbbell in two hands, begin with the weight in front of the right shoulder and proceed to move the weight in a chopping like motion to the left hip. Engage the inner thighs, gluteals and core and avoid shrugging the shoulders. 3x10 each side
Flexibility and core strengthening exercises for golf For golfers, maintaining thoracic mobility, coordination of the upper and lower body (during movement) and core strength are all areas which require a strong focus. The following programme shows how each of these areas can be addressed through corrective exercise.
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1
Kneeling Latissimus Dorsi stretch – the latis-
Four point kneeling thoracic extension –
begin in the position shown on all fours, keep the shoulders above the wrists, the hips above the knees and a neutral lower back. Place the right hand behind the head. Picture a glass of red wine being balanced on the lower back, then move the right elbow toward the back of the left elbow, keep the low back still. Slowly move the elbow back to neutral and then continue to lift the elbow to the sky following with the eyes. Try to keep the lower back still while the upper back is moving. 3X10 each side slowly
simus dorsi attaches from the lower spine and inserts into the humerus near the shoulder joint. Tightness of this muscle can contribute to pain in the shoulder and the lower back. Begin in an upright kneeling position with the hips straightened, clasp the fingers behind the head, keep the hips still and move to one side until you feel a stretch in the side of the trunk. Picture sliding the upper body along a wall to keep the trunk from twisting. Repeat three times each side holding for 30 seconds.
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feet shoulder width apart with the hips extended. Keep the chest up and rotate the upper body until the hands are facing the opposite direction to the cable machine, this is when the hips will want to move with the upper body, don’t let this happen and keep the hips still. Activate the core and gluteals and keep the hips facing straight ahead while the upper body is rotated to face the opposite direction. 3X10 each side
Single leg superman isometric hold – this exercise
is designed to strengthen the glutes, core and shoulder girdle. Stand on one leg with the body upright and the arms extended straight up above the head, keep the elbows straight and the shoulders relaxed. Tilt forward from the hips, keeping a neutral lower back, engage the glutes and core and hold for 10 seconds. Do not let the non-weight bearing hip drop. 3X8 each side
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Swiss ball kneeling opposite arm and leg –
initially master this exercise on the floor and then progress to doing this exercise on the swiss ball. Position the body the same as exercise 3 but on the ball, ensuring that the core is engaged and the neutral spine is maintained in the lower back. Extend the right arm out in front, keep the head in alignment, chin tucked in and shoulder down and relaxed. Practice each limb separately until mastered, then perform the opposite arm and leg at the same time. 3X10 each limb/side
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Cable rotation with fixed hips – stand with
Kristina Jessup A specialist in exercise rehabilitation and chronic disease management, Kristina Jessup is a sport and rehab consultant at UniRec and uses
“exercise as medicine”. Trained to provide carefully tailored exercise programmes for people from all walks of life and particularly those who may have struggled with exercise in the past; have particular limitations which prevent them from exercising, or those who simply don’t know where to start, Kristina has a wealth of experience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation.
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Summer golfing at Riverside The Riverside Golf Club brings together two great courses either side of the mighty Waikato River and just a stone’s throw from Hamilton.
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ith daylight saving underway, there is no better time to get on the golf course. Long afternoons are the perfect opportunity to have a hit with friends and family after work, and have some fun and exercise on the greens. Summer memberships at Riverside provide the opportunity to play on two great courses for the price of one membership. Lochiel boasts an attractive natural style course hidden among beautiful native trees, with a swimming pool to cool down in after your round. Just along the road the Narrows course sits beautifully on the banks of the Waikato River, and provides a challenge for all levels of golfers. Riverside runs a weekly Twilight competition throughout summer, every Wednesday afternoon until the first week of April.
Tee-off times are from 4pm to 6pm, with no booking required. Sections are run for both golfers and non-golfers, so not having a handicap or not being a member is no problem; the desire to have some fun is all that is needed. The club is also running a Twilight Business House Competition for eight weeks through February and March 2016. This is a great chance to get a group of your workmates or friends together and be in two win some great prizes including Eastside Tavern vouchers. The club’s Proshop and staff will assist with every aspect of your golfing day. The shop stocks a wide range of top brands, provides golf cart and club hire, and offers golf tuition from club professional Craig Carrington. www.riversidegolf.co.nz
SUMMER FITNESS AT
RIVERSIDE GOLF CLUB
Family friendly golf CallumBrae Golf & Cafe is one of Hamilton’s best kept secrets, tucked away in the suburb of residential Rototuna. The impressive facility houses New Zealand’s only 18 hole pitch and putt (par 3 course) as well as Waikato’s only 36 hole mini golf course.
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he CallumBrae Family Golf & Cafe setting is the perfect spot for a fun family outing, catering for all ages with a cafe, golf activities and kid s’ playground area. Owner John Sung has invested enormous time and effort into creating a venue which caters for children as well as more experienced golfers wishing to work on their short game, a vital component in getting that golf score down. The cafe is a popular meeting place for busy parents, offering popular Hamilton-based Rocket coffee and a large selection of Harney&Sons teas as well as an inviting menu. “We cater for children’s parties, birthdays and large groups,” he says. “Every year a number of the region’s large corporates attend, with 70 to 80 staff and guests. “They have an excellent time with their team building and golf challenges.” Built in 1997, Pitch&Putt holes are between 30m–100m. The Mini Golf (built in 2003) features 18 holes which are bordered, but the other 18 holes have no sides for the ball to bounce off when in search of that elusive hole-inone, and require more effort to meet the challenge.
John, who was a top amateur in Waikato, is keen to see folk of all ages trying their skill on the Pitch and Putt course and has tailored prices accordingly, with adults paying $14, children $10 and seniors only $5. Golf balls and clubs are provided free of charge or you can bring your own clubs. www.callumbrae25.co.nz
Wedderburn
Hukanui Golf Club inC 1550 Gordonton Road, SH B1, Gordonton | Ph 07 824 3784
Golf is a great way to excercise and have fun while you’re doing it. Each round of 18 holes is about 8kms of walking
SUMMER MEMBERSHIPS $295 for 1 person or $500 for 2 people
FOR YOUR FIRST YEAR
Enjoy 6 months of Summer golf from 1 Oct 15 to 3 Apr 16 and experience two great courses for the cost of one membership
Full Playing Member - $350.00 not $450 9 Hole Membership - $230.00 not $260
TWILIGHT GOLF
For Membership applications contact the office Check out the website www.hukanuigolf.co.nz
Begins Wednesday 30 September
Come out for a summer evening of golf and be in to win 7 nights accommodation in Australia or weekly prizes of Hillcrest Tavern vouchers, wine and meat packs
Loads of competitions and prizes plus we now have FOOTGOLF, check it out at
www.hukanuigolf.co.nz
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07 843 6287 • office@riversidegolf.co.nz • www.riversidegolf.co.nz
fitness journal October 2015
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ONE CLUB, two great courses On either side of the MIGHTY WAIKATO RIVER
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Improve your long game I have written previously about the importance of flexibility and posture in the golf swing (Fitness Journal Nov 2014). Since then I’ve been doing some research on what a golfer can do to hit the long ball. Over the past 15 years I’ve had the opportunity to work with hundreds of golfers on changing the golfer’s body to adapt to the golf swing.
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very golfer should be proficient on the Obie Roller to increase flexibility and should have core strength to maintain a good golf posture. Once this is achieved then the following programme is great to take your power to the next level. All a golfer needs to take their game to a new level are these three simple pieces of equipment: – Obie foam roller – Rib60 suspension trainer – Two 16 kg kettle bells. The number one muscle used in the upper body during the golf swing is the pectoralis muscle. Strengthening the chest is a must do exercise for power in golf. This kettle bell exercise develops great chest strength, shoulder stability and also rotation of the thoracic spine which are all good things for a powerful golf swing.
The exercise on the Rip60 is great for chest strength as well as rotation. Do three sets of 15 each way. By doing it forward and backward you are training both the back and the chest.
Rip60 press
Kettle bell swing 1
Kettle bell Press to Row
4 1
Single hand kettle bell swing
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1 2 1
3
Row with rotations
2 3
2
1
3 3 2 4
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The single most used muscle in the lower body during the golf swing is the mighty gluteal muscle. The stronger your glutes are the more grounded you become and therefore can generate more power in the golf swing. The kettle bell swing is great for your glutes and forces you to hold good posture which is great for the golf swing. Switching it up to single hands can really develop the rotation stability of the core as well.
john appel
Director of Advance Physio, John Appel is dedicated to helping everyone function fully and enjoy everyday life without the restriction of pain.With a Masters in Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree, and as a Myofascial Release therapist, he works with a wide range of clients from professional athletes to chronic fibromyalgia clients. www.advancephysio.co.nz
You can source the Obie roller, Rip60 and kettle bells as a package at Advance Wellness centre. If you need specific instruction on any of the above exercises, personal trainer Christian can coach you through the correct movements and exercises to get you hitting the ball further. Every golfer’s body is different and you must be able to hold the correct golf posture and have good back flexibility before developing the power in your game. If any of the above exercises cause any pain or are too difficult, then speak with an expert to find out some specific exercises to suit your body.
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Fancy a round of FootGolf? Hukanui Golf Course is not only a highly sought after golf course in its own right, but now this innovative club is home to the latest craze taking the world by storm: FootGolf.
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soccer and golf hybrid played on a golf course, FootGolf adds another dimension to the control and accuracy required for golf, combining it with the discipline and fun of soccer.
Like traditional golf, reading the course, a smart approach and accurate putting are important. All of the same etiquette and rules which apply to golf apply to FootGolf. Players play with a size 5 regulation soccer ball towards a 21-inch diameter cup, installed in the same way as a golf cup. Like traditional golf, a full game is 9 or 18 holes. The player with the fewest shots wins. Soccer balls travel less distance than golf balls, so FootGolf is played on holes shorter than those used for golf. Pars are typically 5 or below. Hukanui Golf Club is the sole Waikato club catering for this exciting new sport and boasts an 18 hole FootGolf course. This is in addition to its existing challenging 9 hole course with tree lined mown fairways, manicured greens, bunkers and flat to gentle rolling contours. Established 80 years ago, Hukanui Golf Club has long been an integral part of the Waikato golfing community and it continues moving with the times to attract new players of all ages. The Hukanui Golf Club website (hukanuigolf.co.nz) is a valuable source of information for various activities on offer. Leagues/competitions are about to launch for Twilight FootGolf for adults on a Tuesday, teens/ junior league and a family competition will also be announced following the “Have a Go Day” on October 11. With so many events happening, it is recommended that people interested in playing phone first to make a booking.
Live Your Passion..... 75°
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Join Waikato’s leading sport scientists at The Centre for Sport Science and Human Performance. Study Postgraduate, Degree, Diploma and Certificate programmes in sport science, personal training, massage, health and wellness, outdoor adventure and recreation. Call 0800 294 6832
APPLY NOW FOR 2016! create your world www.wintec.ac.nz/sportscience
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The Road tokatRio o) (from Wai
For the past decade New Zealand rowers have excelled on the world stage and with Rowing New Zealand’s High Performance Training Centre located at Lake Karapiro, Waikato is the hub for our country’s top rowers. By mariah ririnui
road to rio profile: Zoe steveson
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fter showing promise in the junior ranks, last year 24-year old Zoe Stevenson from Tauranga burst onto the international scene by winning the World Championship race in the women’s double scull crew. Mariah Ririnui catches up with Zoe ahead of her Rio 2016 bid to learn more about her life as an elite rower. Age: 24 Hometown: Tauranga Current city of residence: Cambridge Sport/discipline: Rowing, Women’s Double Scull Which three achievements are you most proud of? Being able to represent New Zealand, becoming a World Champion in 2015 and earning a Red Coat (National Title). How and why did you get into your sport? I grew up around rowing regattas as my three older brothers rowed for Tauranga Boys’ College. I loved the culture and the
our seats in the Rowing NZ 2016 trials to compete in the boat.
team atmosphere of school rowing. We had a lot of fun, training hard and travelling for regattas - it became like a second family. What does a typical week’s training look like for you? We train on the water 12 times a week, for around 90 minutes a session. Explain the 2016 Olympic Games qualification or selection process for you and your sport? We have to gain a top 11 finish at the 2015 World Championships to qualify a Kiwi boat in the women’s double scull class for the Rio Olympics. We then have to earn back
Are there any specific areas of your training that you’re working hard to improve at the moment? We’re trying hard to improve our base race speed. We can sprint well but struggle to hold the speed consistently. Better technique and a nice rhythm should get the boat humming along much more efficiently.
entire week’s training. It is difficult to find the life balance of being committed to your sport while finding time and energy for the things that keep you sane.
What do you find the most challenging part of being an elite athlete? It’s very hard to switch off. Because your body is your job you are always accountable for what you’re doing. Even if not to your governing body, coach or crew; you are to yourself and your own goals/dreams. An afternoon spent not recovering can affect an
Who are your role models/people you look to for inspiration? For me, the greatest part of Rowing New Zealand’s centralised programme is that you are surrounded by great role models. With the men’s single and wmen’s double being very similar speeds- I have had the pleasure of training alongside Mahe Drysdale for the last four years. His manner and approach to both training and racing are very confident, determined and calculated. I am always learning from him. The training is quality and mentally hard- he sets a very high standard. Our daily inspiration is to try and break an Olympic champion out on the water.
So if you think your sporting performance needs fine tuning, or if you are straight out of school and new to the sporting environment and have your heart set on succeeding as an athlete then this pro-
gramme could be the difference you need to take your performance to the next level! Call us on 0800 294 6832 or visit our website www.wintec.ac.nz for more information or to enrol.
Building on an athlete’s performance The universal question still exists in the world of athletes – what is it that makes an athlete perform at their best? How can an athlete continue to improve their performance over time?
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intec’s Centre for Sport Science and Human Performance Centre director Greg Smith says that “performance relies on a range of factors – training technique, nutrition, physiology, psychology, preparation, planning and more. It’s about putting together the right mix for your sport and for your unique physiological and psychological needs.” Greg and his team of experts, many of whom work closely with athletes, or are athletes themselves, have identified a real need for athletes to gain the skills required to be able to continually improve their own or others sporting performance. That’s why in 2016, the centre will open a new pathway in the Certificate in Fitness Industry Training especially for athletes – ‘The Athlete and Performance Enhancement Pathway’. This new pathway has been specially designed for athletes and people who want to enhance other people’s sporting performance. Regardless of the sport, the pathway www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
aims to teach athletes how to identify their needs, and make changes that will improve their performance. In the new pathway, you’ll develop a personalised training plan that includes a nutritional plan to meet your body’s needs, create pre-event visualisation strategies to help get your head in the game, and you’ll perfect training techniques that will help prepare your body for what it needs, to work at its best. The pathway also covers other facets of an athlete’s professional life such as handling media, learning how to access support systems for your chosen sport, goal setting and building your own career and athlete development plan. Not only that, you’ll also learn key skills necessary for a career in the sport and fitness industry including: strength training, aerobic training, exercise induction and adherence, nutrition and health, injury prevention and management, and advanced exercise training. During your study, you’ll get to apply the knowledge you’ve learned by taking part in a practicum that is tailored to your area of interest.
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Fitness Journal’s Out and About page is proudly sponsored by Fairview Mazda
P 07 849 9899 | www.fairview.co.nz
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Great Race Rowers show promise as track cyclists 1,2 While it was all about rowing, the Sydney and Melbourne University Women’s rowing crews headed to the Avantidrome to try their hand at track cycling. Riders went through a ‘Have a Go’ session (which the Avantidrome offers to anyone wanting to try their hand at track riding). The team started with a safety briefing and bike check, then headed up to the 250m indoor wooden track. From here riders were coached to move up to the steeper parts of the track as they felt ready and comfortable.
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Instructors John and Roi Speed commented, “both crews took to the boards like ducks to water, surprising with how quickly they progressed up the track.” “They were all very fit which meant they could really push themselves and get nice and high on the track.” Despite their fitness, the instructors did comment that both teams started off a little shaky. “They were quite nervous to begin with, but that’s to be expected when you’re being asked to jump on a bike with no brakes and cycle on a 43.5degree angle for the first time.”
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Action from the recent E Grade Superchamps in Masterton, where Lugton Park Squash men’s team took out the national title and the women’s team finished seventh overall. 3 Louise CapesHefer 4 Lewis Corby 5 Drew Tidswell 6 Liam McPherson playing for Te Awamutu Year 6 team against Cambridge. 7 Line out action from Te Awamutu Year 6 rugby side 8,9 Tayla Higgie on the Cambridge High School dive trip in Fiji. 5 22
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Lodge Cheers to Champions Advert October 2015.indd 1
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St Peter’s School take National Golf Championship Congratulations to St Peter’s School golf team, winners of the SRIXON New Zealand Secondary Schools Championship 2015. St Peter’s took out the title for the second time in the history of the competition; the school’s first win being in 2011. Fourteen teams competed, playing 36 holes in one day. The winning St Peter’s team; Focus Jonglikit, Cameron Leigh, Charlie Smail and Sam Vincent all played consistently to gain a two shot lead at half time. The team kept their nerve and played strong golf in the second round, collectively slicing seven shots from their morning
round to win by eight shots from Aquinas College, and a further 16 shots from third place-getters, Massey High School. The victors, all members of St Peter’s Golf Academy, finished with a collective final score of 425; Focus Jonglikit 73, 70 (143), Cameron Leigh 74, 71 (145), Charlie Smail 73, 73 (146) Sam Vincent 70, 68 (138). RIGHT: Reon Sayer (coach), Focus Jonglikit, Charlie Smail, Cameron Leigh, Sam Vincent (captain) and Simon Thomas (head coach).
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1 Alex Douglas, Rebecca Pickering and Sam McFarlane proudly represented Hillcrest High School on the podium at the recent Waikato Secondary Schools Ski and Snowboard Champs. 2 Congratulations to Lugton Park Squash Club men’s E grade team, winners of the National Superchamps E Grade Men’s title. William Hirst
(coach), Lachlan Robertson, Jared Morgan, Drew Tidswell, Bruce Morgan (back row); Lewis Corby, Dion Morgan, Corey Fox (front row). 3,4 Te Awamutu Year 5 and Year 6 teams. Both teams were winners of Fair Play Award and overall title for their respective year. 5 St Joseph's Fairfield basketball team, The Rockets, winners of (term 3) basketball Year 0-2 grade.
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Balance training on the Bosu By Lynsey Graham
GET STARTED WITH BASIC BOSU EXERCISES
What is a Bosu? The Bosu is an inflatable device (looks like half a Swiss ball). It can be used ‘both sides up’ hence the name ‘Bosu’. What is it used for? Used mainly for balance, core stability and proprioception or ‘position sense’ training - the body’s ability to use the senses to perform a movement without looking. It can also be used for strength, agility, flexibility, sports conditioning or to add variety to your existing exercise programme. Who can use it? People of all ages and ability levels, from everyday fitness enthusiasts to elite athletes. However, if you are new to the Bosu it would be a good idea to book in with a registered personal trainer or physiotherapist so they can demonstrate the basics and give you a programme to ‘find your feet’. How can it help? The Bosu is beneficial for many aspects of training but the most common factors are to enhance coordination, balance and neuromuscular function. It is widely used by health professionals such as physiotherapists and personal trainers for this reason. You may have suffered an injury/ have muscular imbalance and certain muscles need to be taught to ‘fire’ again. Balance training on a dynamic surface can improve posture and functional movement as it requires a combined effort from your muscles to execute the movement. (See www. advancephysio.co.nz – ‘Articles’ – ‘Holistic WOF’ for more information on functional movement and how this can be tested). In some exercise training you tend to isolate certain muscles but it is very rare that you do this when performing daily tasks or movements. By incorporating balance training regularly into your training routine it will ensure that you are not just using the bigger muscles or ‘play movers’ all the time and neglecting the smaller stabilising muscles. The stabilisers are the ‘protectors’ so if you are not focusing or including these as a regular part of your training you are increasing the risk of injury. How important is learning how to use it correctly? As with all training it is important to perform each exercise as technically correct as we can. As the Bosu is an unstable device, it would be beneficial to make sure you can perform certain exercises on stable ground before progressing to the Bosu. Where can I learn? Advance Physiotherapy REPs Registered Personal Trainers can teach you how to use the Bosu correctly and prescribe a programme most suited to your needs. Whether this be injury rehabilitation, muscular imbalance or general strength and fitness. How much does it cost? $35 at Advance Physiotherapy. This includes a FREE consultation before your Bosu personal training session if you mention this article. Why should I give it a go? The Bosu can boost performance, efficiency and safety in movement which means you are decreasing your chances of sustaining an injury. It will add variety to your training and can be challenging so will keep your body and mind engaged throughout the session. Lynsey Graham is Advance Physiotherapy wellness manager and REPs Registered Personal Trainer.
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2 1 &2 - Stand with your feet hip-width apart - Bend your knees slightly to help with balance and control - Engage your core muscles - Keep neutral spine - Bring your hands up for balance - Look straight ahead - You may need to hold on to something or get someone to help you get on and off the Bosu - You may continue to use this support while on the Bosu until you gain confidence and balance. (Advisable for beginners) - Hold for up to 1 min then repeat 2-3 times 3& 4 - Place your hands on the sides of the Bosu - Engage your core muscles - Keep neutral spine - Look towards the front of the Bosu - Hold for up to 1 min then repeat 2-3 times
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*Free* consultation When you book a Bosu training session at Advance Physiotherapy, Hamilton Please refer to this article. (Exp – 31 Oct 15)
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Midweek delights With daylight saving finally kicking off, there is now the opportunity to enjoy an evening workout. Hiking and trail running are a fun alternative to going to the gym or walking by the river or lake and an awesome way to go on a quick adventure with a group of friends midweek.
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een explorer Kim Parker regularly explores Waikato trails and shares three of her favourite midweek walks near Hamilton.
Kakepuku Track (Te Awamutu) Off Kakepuku Mountain road, the track on this old volcanic cone heads through bush scenery, has sights and sounds of tui and kereru in the Kakepuku Historic Reserve. At the 449m summit, there is a great view of the Waipa landscape. This 1-2 hour return walk is a good workout. Parts of the track can be mountain biked.
The Hakarimatas (Waterworks and Summit Walk, Ngaruawahia)
Booming with popularity, this walk takes you on a beautiful meander through bush, until you’re slammed with a solid 1349 stairs. This walk will make your butt burn, has a spectacular view, and will most definitely provide a good midweek sense of achievement. The time taken to return varies; a solid 1.5hrs should have you back at the carpark on Brownlee Ave.
NOTE: be sure to clean your shoes before and after this walk so as to prevent the spread kauri dieback.
Help stop kauri dieback
Wairere Falls (Matamata)
Kauri dieback disease is killing our native kauri. The disease spreads through soil movement; even the smallest amount of soil can infect a tree. Microscopic spores in the soil infect kauri roots and damage the tissues that carry nutrients within the tree.
Walk through the gorge, into the bush, up the side of this magnificent waterfall. Based in the Kaimais this 1.5 hr return walk certainly feeds the soul. A viewing platform at the halfway point offers a superb opportunity for photographing the waterfall. Head to the end of Goodwin Road, take a friend, a picnic and this walk will be a highlight of the week.
You can help stop the spread by: – Cleaning your gear. Remove soil before NAD after forest visits - clean your shoes, tyres and equipment. – Staying on the track and off kauri roots.
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The Gallagher Great Race The Gallagher Great Race saw hundreds of local families and rowing enthusiasts set themselves up on the banks of the Waikato River for a day of exciting river racing and entertainment.
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he University of Waikato women and Harvard University men were the big winners on the day, taking home the Bryan Gould Cup and coveted Harry Mahon Trophy respectively. It was a tough battle for second in the men’s race, with Cambridge finishing only 0.17 seconds ahead of the home crew. The Waikato women put on a dominating performance, leading from the outset and finishing in open water with Sydney coming in at second and Melbourne finishing in third place. Hamilton Boys’ High School made history in the Secondary Schools competition with their third consecutive Head of the Waikato championship win. Auckland based Diocesan School for Girls were the winners of the girls competition and the Gallagher Energizers took out the Corporate Challenge which was held the previous day.
results Great Race Women 1 Waikato University 15:40.60 2 Sydney University 16:21.11 3 Melbourne University 18:14.35
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Men 1 Harvard University 13:23.12 2 Cambridge University 13:29.05 3 Waikato University 13:29.22 Head of the Waikato Boys Hamilton Boys’ High School Sacred Heart College (Auckland) Auckland Grammar School Girls Diocesan School for Girls Epsom Girls Grammar Glendowie College Corporate Winners Gallagher Energizers
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THE FUTURE IS CALLING FOR THE
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5 4 1 Close competition between Harvard, Waikato and Cambridge in the men’s race. 2 Sydney women’s crew chase Waikato for the Bryan Gould Cup. 3 Vice-Chancellor Professor Neil Quigley, Lady Judi and Sir William Gallagher. 4 Hamilton Boys’ High
School win third consecutive Head of the Waikato title. 5 Waikato women’s crew off to a great start. 6 Waka Taua group lead crews onto river. 7 Lady Judi Gallagher presents Nick Barton with Winning Women’s Coach Award.
8 Harvard men celebrate victory. 9 Waikato Captain Christie Davis accepts Bryan Gould Cup from the man himself. 10 Supporters smile for the camera at the Gallagher Great Race. Photos by Stephen Barker. www.barkerphotography.co.nz
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Not Your Usual Outing Action galore was the programme at a recent ‘Not Your Usual Outing’ event held at Hamilton Gardens. This saw a band of over 65 year olds try out eight different senior physical activity programmes in the sunshine on the Rhododendron Lawn.
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ore than 65 participants registered, and family members of all ages also took part. Exhibitors included LifeFit, Sport Waikato, Zumba Gold, Club Aqua, Yoga, Tai Chi, Wintec Biokinetic Clinic, and Hamilton Golden Age Society. Sport Waikato project manager Stephanie McLennan attended the event and said, “These students [the organisers] have done such a fabulous job. Everyone’s participated and there are so many people who haven’t done anything like this before. All of the groups here have had people sign up and a chance to get our messages across.” The Not Your Usual Outing allowed already established physical activity groups for seniors in Hamilton to showcase what they have to offer in the hopes of getting more members. Attendees (both young and old) were able to try out the activities and have some fun doing so. The event was organised as part of the campaign ‘Not Your Usual’ which is aimed at getting over 65s living in Hamilton to become more physically active and try something that is not part of their usual routine. The message of the campaign is simple - be active, try something new, and have fun.
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1 Zumba Gold in Action with Peg Brown centre stage 2 Pamela Hide and Clive Anderson 3 Margaret and John Write, the first to register 4 The Yoga class in action 5 Beryl White and Lyndell Johns giving Hamilton Golden Age Society Kung Fu a go 6 The Tai Chi class in action 7 Pamela Hide enjoying the LifeFit class 8 Shirley Rive and Billie Puhiphi giving Not Your Usual Outing a thumbs up
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Unirec winner Congratulations to Janet Dale, the lucky winner of Fitness Journal’s prize of a one month membership at Unirec. Janet was delighted to win a month’s membership at UniRec. A keen long distance runner, this is the first time she’s tried out her local fitness centre. Living in Hillcrest, Janet predicts that it will be easy to slot into her schedule. Janet says she’s not a gym person because she enjoys being outdoors, however at this time of year she’s keen to try something new. Already a fan of Zumba, after her consultation with exercise consultant Gary, this is one of the first things she plans to try out. Impressively, Janet has a 10km running event booked in a couple of months’ time with her husband when she visits the UK. In April next year, the LA half marathon has also been booked in – tagged into her trip to the States where she’ll attend her son’s wedding in Palm Springs afterwards. Until then, she’s keen to learn how to operate equipment in the gym that will help her running with strength and conditioning.
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Unirec's James Campbell with Janet Dale www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Jess' Journey I’m sitting in my local café, taking very small bites of the fries in front of me and sipping my fizzy drink slowly, really savouring how it tastes. This the last time I will be enjoying these treats in a while. It feels like I’m saying goodbye to an old friend. Tears threaten to fall when I realise this. But then again, I have always been pretty dramatic.
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can’t help it, it’s just who I am as a person. So dramatic, in fact, that I wanted to do this column in the first place. All my life I have struggled with being overweight. Time and again I have gone over the why. Is it because I love food too much but move too little? Is it because the word ‘exercise’ itself is usually enough to send me running (no, walking. slowly) in the opposite direction? Is it because I have flat feet that actually get sore when I do any kind of exercise even when I wear the right shoes? Or maybe it’s because of the lifestyle. I balance three jobs, what I call passion projects, a social life, and time for myself in between all that. Not to mention a lot of what I do actually involves building relationships with people so I’m usually out for coffee or drinks and food. Then there’s the old excuse of just simply not having the time to exercise and put my health first. Even listing all this right now already makes me feel ashamed. What a bunch of excuses. Now we can see why I needed this column. There is something about being publicly
Then life happened. I got busy, I had other priorities, and all my other excuses. I thought about how extreme this seems – documenting my journey on Fitness Journal for everyone to see. Am I ready for this kind of commitment? For this accountability? To be vulnerable in front of strangers about the thing I struggle with the most? The answer is no. I am absolutely terrified. I am thinking about the journey ahead, the hard work, the times where I would inevitably want to give up, the learning and the successes. Which is precisely why I am going to do this. Because I don’t want to keep doing what I’m doing, hoping and wishing I’d lose all the extra weight. I want to see results. I want personal progress. I want to do the work. I want success. So here’s to the exciting road ahead! I’m starting with the basics – listing food that I want to cut back on, committing to more planned and home-cooked meals, conditioning myself to prioritise exercise instead of putting it last on my to-do list every day, making sure I have the right gear (and get proper shoes), and keeping a positive outlook throughout all this. Goal-wise I’d like to change my lifestyle in the long run. To have a healthy relationship with food (I don’t like vegetables and eat minimal fruit). To not feel like I’m depriving myself. To enjoy getting active and exercising. Then there’s the other side of it too. I’d like to fit clothes better. To be able to go to the mall and know that I can fit the garments. To feel great about myself. I’ve got a great gym that I can’t wait to spend more time in, some group exercise classes that I will actually go to, and I’m looking at getting a gym buddy and a personal trainer too. The next three months are going to be life-changing. I can feel it already.
Jess Molina is a 23-year-old fashion lover, frustrated florist, coffee and tea enthusiast, former radio host, blogger, writer, and fairytale believer. She works in marketing during the day, edits Blacklisted Magazine at night, and organises events on the side. Perpetually trying to lose weight, this time she will. Follow her journey in Fitness Journal and at jess-molina.com
Get ready for Summer!
held accountable for a goal that appeals to me. In fact, at the start of the year when I was feeling inspired (New Year, new me), I made a declaration to my friends that I was going to change my lifestyle this year and finally lose weight! I even tried to blog about my personal journey to again keep me more accountable.
And if you see me out and about, please feel free to ask me how the journey is going. I need to be accountable, after all.
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Rumbly in your tummy? Many years ago I was diagnosed with severe irritable bowel syndrome. I also have major issues with gluten (even crumbs in a toaster are a problem - darn it) and dairy, and a lesser issue with capsicum and tomato. The recommended diet for alleviating the symptoms of irritable bowel syndrome is known as low FODMAPs.
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t’s a challenging diet to stick to, because depending on what you react to, it can involve eliminating a wide range of foods including foods high in fructose, onions, garlic, legumes and loads more yummy things (you can read more about FODMAPs on my blog www. gluteygirl.com). After years on my special diet I should theoretically be symptom-free. I wish this was the case, but in fact I still have stomach aches, moments of diarrhoea, and other not so lovey symptoms. The low FODMAPS diet is not supposed to be a diet that you’re on for life, but I’m still unable to tolerate high FODMAPS food groups, and in fact my sensitivity to foods is getting worse. It was for these reasons that I went to see my doctor who then referred me on to a gastroenterologist for investigation. Investigation in this instance was a stool (poop) sample, a colonoscopy and a gastroscopy. The stool sample is easy to do, you collect a stool sample and drop it off at the lab with your lab form. The colonoscopy and gastroscopy are more complicated and were the reason for my brief ‘holiday’ from work. A colonoscopy involves having an endoscope (a long bendable tube
with a light and camera attached) inserted via the anus, into the rectum and further up into your large intestine. From there, the gastroenterologist can look for issues such as polyps, ulcers, tumours, and areas of inflammation or bleeding. The gastroscopy is a similar procedure, where the scope is inserted via the mouth into the oesophagus, stomach and duodenum. Often during the procedures small samples are taken for later testing. That sounds lovely right? The good news is that you’re sedated during the procedure.
Rumbly in your tumbly? Stomach issues are a kind of taboo topic in society. No one really wants to admit that they struggle with ongoing diarrhoea, constipation, heartburn, reflux or stomach pain. It’s embarrassing. This is a problem, because some of these issues could be a sign of something more serious. Some gut issues can easily be resolved, but most of them do require some form of investigation. If you’ve got gut issues, it’s important you talk to your doctor about it. And if your doctor doesn’t take you seriously, see a different doctor. Even if you suspect
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you have a food allergy, don’t try and change your diet without talking to your doctor first. With gut-related issues (depending on the symptoms), you may be referred to a gastroenterologist. These guys and gals know their stuff! It’s their job to try and determine what investigation is required (blood tests, stool samples, gastroscopy, colonoscopy etc.) to figure out what’s going on with your gut and work with you on how to correct or manage the problem.
What to look for It’s a good idea to talk to your doctor if you experience any of the following for more than a couple of days: – Heartburn that persists/results in vomiting – Unusual or persistent abdominal pain – Vomiting of blood – Bleeding from the rectum, or blood or mucus in your poo (may appear as if poop is black in colour and tarry looking) – Dramatic weight loss – Diarrhoea or constipation – A change in the kind of poo you’re producing – Pain or difficulty swallowing/ episodes of choking – Sensation of food getting stuck in the throat or chest – Sore throat/hoarseness – Loss of appetite – Bloating – Nausea or vomiting – Indigestion – Pain when pooing – Generally feeling fatigued or sluggish
Let’s talk about poop
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fitness journal October 2015
You know what everyone does, but hardly anyone admits to doing? Pooing. Because people don’t like to talk about it, many people are unsure what’s normal. Here’s a handy chart to help you figure out if your poop looks okay (type three and four are normal, everything else is not normal).
Don’t ignore it! In New Zealand bowel cancer is the second highest cause of cancer-related death. New Zealand also has one of the highest rates of bowel cancer in the world. Like any cancer, early detection and treatment can save your life. Even if you don’t
Christina stewart Christina Stewart is passionate blogger, photographer and cafe haunter, who has spent a lifetime dealing with multiple food allergies and intolerances. Her website gluteygirl.com is packed with education, advocacy, tasty recipes and inspiration for foodies and fellow sufferers. Packed with information on all things gluten-free, dairy-free and low FODMAPs, there are also plenty of interviews, cafe reviews, recipes and mischief. www.gluteygirl.com have bowel cancer, there are many other gut-related issues that do require attention and treatment, and this is best dealt with by talking to your doctor first. My final piece of advice, don’t ignore gut issues, check your poop, and go see your doctor if you’re experiencing gut issues.
Bristol stool chart Type 1 Separate hard lumps, like nuts (hard to pass). Type 2 Sausage-shaped but lumpy. Type 3 Like a sausage but with cracks on the surface. Type 4 Like a sausage or snake, smooth and soft. Type 5 Soft blobs with clear-cut edges Type 6 Fluffy pieces with ragged edges, a mushy stool. Type 7 Watery, no solid pieces. Entirely liquid.
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Get your greens fix
WIN WIN WIN
Mango basil smoothie
As the taste for real and whole food continues flourishing around the globe, with many choosing to care for their wellness through the benefits of freshly grown ingredients, the not-so-humble blender has become the ultimate kitchen appliance.
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t hardly seems fair to call the Vitamix a mere blender. It also juices, dry chops, grinds, wet chops and emulsifies, as well as making frozen desserts and soups. Megan May of Little Bird Organics and Unbakery, renowned for her raw and organic culinary creations, is something of a Vitamix expert, with four different models in her kitchen. “The Vitamix is so powerful it blends all the skin and all the pulp. This means less prep for you and you get the full nutritional benefit and fibre of wholefoods,” says Megan. “Once you've used a Vitamix no other blender compares. If I could have only one kitchen appliance it would be a Vitamix. My love of Vitamix extends so far we even take it with us on holiday. “It is a key ingredient in creating the beautiful food we make at the Unbakery. No other blender can create smoothies or raw desserts the way the Vitamix can. Our food really wouldn't be the same without it.” A family owned and operated business, the Vitamix pedigree spans 90 years. The much-anticipated Vitamix® Professional Series 750™ is now available in New Zealand. With five pre-programmed settings, quieter blending and a 2.2 peak output motor, it delivers advanced, high-performance blending in a new generational, sleek and attractive design that fits under kitchen cabinets. For smoothie junkies, the newest family member, the Vitamix S30, is the perfect take-anywhere friend. Compact enough to take with you daily, this little beauty belies its size and effortlessly blends frozen fruit, vegetables, etc. yet can still be used to make nut butters, soups and ice cream. “I’m so excited to announce the launch of the Vitamix S30 in New Zealand,” says Megan. “You get the precision blending capabilities of a classic Vitamix but in this sleek compact design that makes creating quick wholefoods meals and smoothies even easier.”
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MANGO BASIL SMOOTHIE (Above) Preparation: 10 minutes Processing: 30 – 35 seconds Yield: 420 ml (1 serving) Ingredients 120 ml ice cubes 40 g fresh mango chunks 15 g fresh spinach or kale 2 fresh basil leaves 75 g cucumber, quartered 75 g green grapes 60 ml water Directions 1. Place all ingredients into the Vitamix 600 ml container in the order listed and secure blade. 2. Turn the dial to 1 and slowly increase speed to 10. 3. Blend for 30 to 35 seconds or until desired consistency is reached.
APPLE BEET JUICE (Below)
Preparation: 15 minutes Processing: 40 seconds Yield: 360 ml (1 serving) Ingredients: 60 ml ice cubes 68 g scrubbed, unpeeled, chopped raw beet 40 g seeded, rough chopped apple 64 g chopped carrots 6 g loosely packed spinach 120 ml unsweetened apple juice Directions: 1. Place all ingredients into the Vitamix 600 ml container in the order listed and secure blade. 2. Turn the dial to 1 and slowly increase speed to 10. 3. Blend for 40 seconds or until desired consistency is reached.
A Vitamix S30 Enter to win a Vitamix S30 and treat your tastebuds to effortless smoothies and treats. The Vitamix S30 is the perfect companion for the health and culinary enthusiast living life on the go, who doesn›t compromise on style. Launching on November 2, Vitamix New Zealand offers a world first small-size high performance
personal blender in a range of eight striking colours with two 600Ml travel containers as well as a compact 1.2L BPA-free container, and cookbook. To enter, email your name, address and contact details to win@fitnessjournal.co.nz with VITAMIX in the subject line or enter online at fitnessjournal.co.nz Entries close on November 16.
Body Shop Person of Inspiration At Fitness Journal we love to share success stories; from elite athletes to personal achievements and overcoming challenges. This month our Body Shop person of inspiration award celebrates Rainbow-Rose Blossom, who has overcome childhood illness and an eating disorder and her determination in pursuing the long road to recovery. A shy child diagnosed with chronic fatigue syndrome when she was nine, much of her childhood was spent exhausted with poor concentration, headaches, body aches and a weakened immune system. After being given an adult shock dose of prednisone (a steroid) to try and help her weakened immune system, one side effect was massive weight gain. “I began eating less and less as the voices in my head were telling that I wasn’t good enough, was worthless and fat. My weight dropped drastically and I was stuck in a vicious circle of mind games, body dysmorphia and self-hatred.” Spiralling out of control, she was afraid to eat even a single blueberry and spent hours weighing and assessing herself. “I decided to fight for my dreams and began the process of recovery.
Recovery is one of the most painful things to do because you are confronting your demons. But it is also one of the most beautiful, as you start climbing the ladder of being free and growing as a person.” “I decided to legally change my name as a way to let go of my past. My full name Rainbow-Rose Blossom means growing into different colours of love.” Having reached her goal weight, Rainbow moved cities, became a vegetarian, joined a gym, got a personal trainer and ‘an amazing counsellor’ and began her fitness journey. “Exercise and being healthy and strong is one of the greatest gifts that has come from recovery after being unhealthy for so long. I am the strongest, healthiest and happiest I’ve ever been.” Having gained her personal training certificate, Rainbow now strives ‘to help other people learn how to love themselves, to fight for their dreams, be healthy and strong and to inspire the world’. We celebrate your achievements Rainbow and hope you enjoy your Body Shop gift pack. (Read Rainbow’s full story at fitnessjournal.co.nz)
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Nourishing mother and child through pregnancy If there was ever a time in life to nourish your body and treat it as a temple, it is during pregnancy. To me, pregnancy is the most sacred time in a woman’s journey.
now recommended the baby’s mouth be introduced to vaginal bacteria from its mother. You may use your imagination on this one! From here the baby is moved to the breast where again the mother inoculates her baby with bacteria from her skin and with the living probiotics found in colostrum and breastmilk. This is how nature intended birth to be and why breastfeeding should always be the first option. If a mother struggles to breastfeed then probiotics should be introduced very early on to your baby. A diet rich in probiotics should also be included in baby’s first foods. I would most certainly avoid modern advice and not introduce modern foods such as rice based cereals — or any processed foods for that matter. I encourage you to follow Pete Evans’ advice and place baby onto a Paleo diet from day one. Keep in mind that a mother’s diet does determine the quality of breast milk and her ability to recover from pregnancy, so a healthy diet should form the basis of a healthy lifestyle, long-term. It is said that it takes a woman’s body two years to recover from pregnancy, so from a nutritional standpoint, two years is recommended between having each child.
Here’s what we need to avoid: – Anything in a packet with numbers, and any ingredients you don’t recognise – Fast foods and takeaways – All processed sugars, soft drinks, sugary drinks, lollies, cakes and biscuits unless these are healthy versions – Packet foods such as chips and biscuits and crackers with msg or flavour enhancer 621 – All trans fats – Caffeine found in tea, coffee and energy drinks – Artificial sweeteners as found in diet foods, diet drinks and chewing gums.
Here’s what we should eat:
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y last daughter (number three) was born in our family home, a church in rural Canterbury. Our birth pool was surrounded by a hundred candles and rose trees. It was the ultimate experience, a peaceful and sacred birth that transformed not only my life, but the lives of my older daughters who were also present at the birth. Today my eldest daughter, Shelby, is training to become a midwife who aspires to empower women during this special time. So how do we ensure both mother and baby are as healthy as possible and ready for birth? Nourishing your body from pre-pregnancy up until two years following childbirth is more important than any other time in your life. To nourish the body deeply we need to focus on nutrient dense foods; to step away from the standard supermarket diet which tends to be nutrient devoid and move back towards traditional foods. Traditional foods our ancestors ate 100 years ago, before the influx of sugars and high carbohydrate foods and the more than 3000 now approved chemicals found in our supermarket. It is impossible to know how each of the chemicals we ingest interact in our body. This is why an organic rich diet is always recommended, especially throughout pregnancy. The reason nutrition during this time
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– A diet rich in whole organic fruits and vegetables – Butter – Eggs, 1–2 per day – Avocado – fruit of the gods for pregnancy. In terms of ‘food signatures’, the avocado takes nine months to grow, just like pregnancy, and if you cut one in half the pip is like the womb. – Fermented vegetables and pickles rich in probiotics that protect the immune system – Whole milk full fat yoghurt or homemade milk kefir to inoculate mothers’ bacteria with beneficial immune enhancing strains – Grass-fed meats, including the fat – Cod liver oil – double the standard dose – Seafood, particularly wild caught salmon and oily fish such as sardines in extra virgin olive oil – Homemade bone broths – these are deeply nourishing, especially for mother as they can provide absorbable calcium, which is especially required during pregnancy.
is so critical is that we now know that 80 percent of the immune system’s health is determined by the balance of good and bad bacteria in our body. Also known as the human microbiome, consisting of roughly 10 trillion bacteria, weighs roughly 2 kgs and resides mostly in the large bowel. These microscopic organisms outnumber human cells 10:1 and miraculously work together as a multi-celled organ to produce key nutrients and protect us from disease.
The reason nutrition during this time is so critical is that we now know that 80 percent of the immune system’s health is determined by the balance of good and bad bacteria in our body. Also referred to as The Forgotten Organ (refer to my article in the December 2014 edition of Fitness Journal), this organ’s health is dependent upon a healthy diet. Probiotic foods such as sauerkraut, kimchi, fermented pickles, kombucha, kefir and yoghurts all inoculate your gut with healthy bacteria that form a healthy microbiome.
deborah murtagh Deborah Murtagh has more than 20 years’ clinical experience in weight loss and natural health. Deborah founded Whole Food Secrets, an online nutrition and cookery school offering online programs in nutrition and weight loss, and has a thriving nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com
Babies are thought to be born sterile and are first inoculated with the mother’s bacteria during vaginal delivery. For this reason, in the case of caesarean delivery, it is
This is usually the time in a mother’s life to fully embrace the art of traditional cooking and learn how to deeply nourish her and her family’s bodies through proper nutrition. This is the most important time of life to do so. Whole Food Secrets offers a comprehensive online school nutrition and cookery school designed for mums to work at their own pace and offers more than 100 recipes that you will use every day. For more information visit www.wholefoodsecrets.com For more information on nourishing yourself and your child through this special time, research the Weston A Price Foundation, and I encourage every mother to obtain Sally Fallon-Morrel’s book, The Nourishing Traditions Book of Baby & Childcare. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
A healthy pregnancy: where to start? Pregnancy should be one of the happiest times of your life. Sometimes however health and uncertainty can override the happy times. There is so much information available and often it is difficult to know where to start. Pregnancy multivitamins: should you take one?
A multivitamin is a minimum guarantee next to a good diet of the basic supplements we need in our daily diet.
What multi should you take?
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Be aware that the multivitamins which have 800mcg.s of folic acid in one tablet/capsule usually do not have all the other nutrients that you need in a good multi. Ask your health professional about the choice of different ingredients. Also ask for non synthetic folic acid. There are many different brands on the market and they are not all created equally.
Exercise:
Nutritionally baby does have a lot of needs and will take what nutrition he/she requires, so make sure your diet and nutritional input is enough for both your own needs and that of your baby. There are amazing, tasty, and
very well priced super foods on the market – add them to your breakfast and daily smoothies for high energy and nutrition. Relaxation, gentle stretching and breathing is always good for you and baby. Please seek professional guidance if you are not sure, especially if you have had any problems with getting pregnant.
Essential fatty acids:
One of my favourites for mother and baby. There are many studies around the benefits of essential fatty acids and babies’ development. Hair, skin, memory, heart and circulation are all areas where conclusive studies have been done on taking essential fatty acids. For baby an important part of the studies is around brain and nervous system development. There are a lot of different products on the market so ask about correct dosage – it would be a real shame not to take enough.
Coffee, tea, alcohol. What is the alternative?
I would not recommend you take any of the above during pregnancy or breastfeeding. When it comes to herbal tea, seek professional advice as many herbs are not safe during pregnancy. Certain therapeutic teas support digestion, pregnancy and for later milk production. Look for the Artemis brand of herbal teas. And water – please drink as much of this as you like.
Aromatherapy oils:
I only recommend chamomile and lavender on the skin during pregnancy and for the infant and only use as recommended. Aromatherapy oils are proven
Bone Density MRI Xray Ultrasound
Experiences of body image during and after pregnancy Pregnancy is a time of massive change for women’s bodies that has the potential to cause either great happiness or distress for some women. University of Waikato Masters student Zoe Large is conducting research which looks at women’s experiences of body image during and after pregnancy. “Some research has been conducted on the way women feel about their bodies during and after pregnancy, and findings have been variable. Some women are positive about the changes to their body, some negative and others experience mixed emotions over the course of pregnancy and the postpartum,” says Zoe. “While many women have reported being happy with the changes to their bodies, there is the potential for significant distress for women who are dissatisfied with their body image and who may experience problems with depression, anxiety, low self-esteem and unhealthy eating,” she adds. For Zoe, this potential highlights the importance of conducting in-depth research in this area and to explore the way women experience their body image during pregnancy and in the postpartum period. “There is a particular need to conduct this research in New Zealand, as little has been done in a New Zealand context before,” she says. Zoe is studying towards her Master of Social Sciences, majoring in Psychology, in the Faculty of Arts & Social Sciences under the supervision of Drs Carrie Barber and Cate www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
to go through the whole body |and therapeutic oils are very powerful. Ensure the essential oils you are interested in are safe during pregnancy. Weleda baby products are safe for mother and baby. The Weleda stretch mark product is one of my favourite recommendations. There are some aromatherapy ingredients as well. When it comes to mother and baby, there is an impressive range of natural health products available, with simple natural alternatives to help support colic, digestive upsets, skin rashes, bath time and wellbeing.
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Curtis. She is seeking research participants who are at least 18 years old and either in the last trimester of pregnancy (or will be soon), or who are in the first year of their baby’s life. Participants need to be located in the Waikato area and participation is completely anonymous. “Participants will need to meet with me at a place that is convenient to them and participate in an interview, where I will ask them to share their experiences about the changes they went through during pregnancy, how they felt about their body and the factors they think influenced that,” she says. To find out more or if you would like to be involved with this research, please contact Zoe Large on 022 080 0963 or at zal2@students.waikato.ac.nz.
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Do you breathe through your nose or your mouth? And why is this important?
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Helping you eliminate Dysfunctional oral habits • Mouth open posture and breathing • Tongue thrust • Snoring • Thumb and finger sucking • Cheek and nail biting
aikato myofunctional therapists Nerissa Dryland and Amy Cudby recently attended the Academy of applied Myofunctional Sciences (AAMS) symposium in Los Angeles. Bringing together world leaders in the form of lactation consultants, orthodontists, dentists, myofunctional therapists, osteopaths and speech language therapists, the symposium covered everything from the importance of identifying tongue and lip ties in newborns to encouraging extended breast feeding, and baby-led weaning. Dysfunctional breathing, sleep disordered breathing including snoring and sleep apnoea and malocclusions (crooked teeth) were also lectured about in depth. The main aim of the conference was to bring together a wide range of professions to identify measures to promote the optimal growth and development of happy healthy children. One of the first things we assess in our initial consultations at OMG is the client’s ability to nasal breathe. Is their mouth open during the day and/or night? Are the lips chapped or dry? Do they snore, or suffer from congestion? We work as part of a multidisciplinary team with ENT specialists and dentists to make sure there are no anatomical reasons for mouth breathing. Once they have been identified and treated, we can set about establishing nasal breathing. The nose is designed to act as a natural filter and humidifier for the air we breathe. When the body is unable to take in an adequate amount of air through the nose, the mouth begins to take over. Healthy indi-
viduals may temporarily switch to oral respiration when their nasal passages become blocked due to a cold, or during strenuous exercise when the body’s demand for oxygen increases. A chronic mouth breather inhales and exhales primarily through their mouth regardless of their activity. Mouth breathing is caused by a number of factors, including chronic allergies, sinus trouble, or enlarged tonsils and adenoids. Once the habit is established, it may continue even after the initial obstruction is successfully treated. The condition typically can be seen at an early age. The health care field historically has not given much attention to the many problems caused by habitual mouth breathing, and the many ways it can impact a person’s quality of life. Dr Yosh Jefferson, a New Jersey orthodontist and author of a report in the Journal of General Dentistry, notes that over time, children whose mouth breathing goes untreated may suffer from abnormal facial and dental development, such as long, narrow faces, gummy smiles, and misaligned teeth. Other alterations in facial appearance seen include an anterior open bite, incomplete lip closure, and dark circles under the eyes. Mouth breathing can result in an altered position of the head, shoulders, and spine as the body makes adaptations necessary to keep the airway open. Forward head posture, elevated shoulders, increased curvature of the spine, and tilting of the pelvis are all common traits found to be associated with this form of respiration. Visit the OMG team to assess whether you are a nose or mouth breather and to help you eliminate dysfunctional oral habits for a healthier lifestyle.
Contact us (07) 560 4214 oralmyologygroup@gmail.com 129 Tristram street Hamilton, 3204
Before and after myofunctional therapy in conjunction with orthodontics.
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fitness journal October 2015
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GJ Gardner – dedicated to the business of fitness A good level of fitness leads to a strong and healthy mind which functions pretty much like the sharpest knife in the drawer.
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hat a statement, you might say.But have a chat with Jeff de Leeuw, managing director of G.J. Gardner Homes, the Waikato region’s largest new home builder and fitness in the workplace comes across strongly. While it is not a hard and fast philosophy, Jeff believes fitness has helped their company and personnel to succeed. Although Jeff freely admits he struggles sometimes, he is keen on maintaining his own fitness level and over the years has completed various competitions and events. While leading by example Jeff and his father Bob completed the Wellington to Auckland cycle challenge, have ridden round Taupo a number of times and knocked off a few half marathons and the like. Within the office team there are multiple bike races, running events, mud runs, business house tennis teams, corporate rowing, indoor soccer and netball participation. They even have a New Zealand top 10 multisport athlete, Jo Chalmers in the office. The company draughtsperson’s next event is ‘The Goat’ an off road run from Whakapapa to Turoa around the rocky sides of Mt
Ruapehu. The company also has a touch rugby team playing out of the G.J. Gardner-sponsored Suburbs Community Sports Club and sponsors the Whangamata Run Walk festival which was held last month. “This sort of support captures a variety of people that hopefully puts our business front of mind and may one day consider a G.J. Gardner Home,” said Jeff. “We also have a corporate responsibility to look after our staff,” he said. “We know that the fitter and healthier people are, the better they are able to concentrate, handle stress and function more confidently” Therefore, one thought was to give everyone the opportunity to up their level of fitness. Jeff took the philosophy seriously and endeavoured to identify mechanisms to assist with getting his team healthy if they were interested. They took to it like ducks to water with their first steps being to the gym. They knocked on the door of City Fitness in Te Rapa, not too far from the G.J. Gardner office and were delighted with the support. We assisted with their memberships and the team uses the facilities as they wish. We gave the team the opportunity to have
Jeff de Leeuw, Emerson Irvine and Joanna Chalmers. an individualised fitness plan with personal trainer Daniel Hyett. They were then put through their paces with an initial fitness test. “Daniel is a really positive, encouraging and extremely knowledgeable guy” said Jeff“ For those that got involved, they each had their measurements done, heart rates taken and forward planning was based on that. “The team has been very supportive of the idea,” said Jeff. “And it has proved beneficial through the workplace with sharper decision-making and certainly higher levels of health and fitness.” Nationally sponsored athletes have visited from time-to-time to speak to staff on their specialised subjects. Most recently, Erin Taylor, nutritionist
Sharing a guilty secret After more than 20 years in the appearance medicine business, I think it is a shame that women, who choose to undergo treatments of this nature, are still too afraid to share their experience, for fear of being judged or criticised. By Deborah Wake
I
would like it if everyone could have the attitude that it is okay to feel good about looking good. Every day I am witness to the confidence boost women get when they know they are looking the best they can. We encourage our clients to share their experience with others, not the details of what they have had done, but how it made them feel.
I asked Deidre Morris from Fitness Journal if she would allow me to treat her, and to share her experience in the magazine. The details of her treatments can be seen in full online at fitnessjournal.co.nz but what is more important however, are the answers to the questions I asked her, some of which are below. How did you feel afterwards when you looked in the mirror? I felt relieved first and foremost (because I didn’t look like a freak) and then excited about the subtle changes that were taking place.
Before
and Olympic kayaker, was engaged to talk to the staff on healthy eating. “This was well received and as well she devised eating plans for some the team,” said Jeff. It’s all about balance and moderation. Flexible hours allow staff members to use time most efficiently as long as they remain on the company side of the ledger. “Everything we put in place has received the support of the G.J. Gardner ‘family’ and has added strength to our work/life balance,” said Jeff. G.J. Gardner Homes lead the market in many respects, mainly based around their great homes, value and reputation. But maybe it’s the leading of the market in healthy living responsibilities that makes the difference.
Clinique Élan is Hamilton's only 100 percent dedicated Appearance Medicine clinic. Owner/operator is New Zealand registered nurse, Deborah Wake, who has been in the industry for more than 20 years. Clinique Élan offers a comprehensive range of skin rejuvenation options – dermal needling (stamping and rolling), medical grade facials and peels, PRP (Platelet Rich Plasma), Omniux, IPL (Intense Pulsed Light), laser Genesis, Acutip and medical grade skincare ranges – as well as injectable fillers and treatments with botulinum toxin. Clinique Elan also specialises in laser for facial veins and sclerotherapy for the treatment of spider veins on the legs.
Do you look hugely different? No not hugely different, but enough to make a difference. I feel I look refreshed and maybe turned the clock back a few years. My face looks fuller and more youthful. Did it have any effect on your self-confidence? The best thing for me is I feel so much better about walking out the door with very little makeup on (great in the mornings!) I definitely feel more confident .... Just feels good to look the best you can without any major surgery.
After 36
www.cliniqueelan.co.nz
fitness journal October 2015
After
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Well established hair loss clinic expands into Waikato If you’re suffering from hair loss and looking for a solution, SRS Hair Clinic is your go-to answer.
F
or the past 25 years, men, women and children have depended on the expertise of SRS Hair Clinic to maintain their crowning glory. The scientific methods and natural treatments are currently achieving results for 85 percent of patients seeking to reduce hair loss and restore hair growth. Your first port of call should be to attend one of the unique hair analysis consultations. This is specific to you and is the first step to re-growing a healthy head of hair. SRS is expanding with new clinics in Waikato and Bay of Plenty. The business now employs four consultants and a total of 10 staff. The Waikato clinic is now open at Anglesea Clinic in Hamilton. Ravi Narayan (pictured) is one of SRS's many happy clients. He worked (as a stunt double in the movie ‘The Hobbit’) and is delighted with the outcome from his SRS experience. “I found out so much about my hair problem that nobody had ever told me before. They really make an effort to educate the client, and I felt like I fully understood exactly
Re-fuelling after a workout, on the hunt for a healthy lunch or in need of a great coffee… head to the FEED ZONE at
what was going on. ”The product is fantastic. The Healthy Hair Tonic is so simple to use. Just apply it twice a day and then let it work its magic.” SRS Hair Clinic is offering half price consultations at just $25 for a limited time. All prepaid consultations are fully redeemable when starting treatment.
If there is anyone else out there suffering from hair loss problems, you simply must go and see these guys at SRS. Go on their website first and read up on who they are and how they approach the problem," recommends Ravi. To book a consultation, call 0800 348 616 or visit www.srsharclinic.co.nz
...the BEST solution for YOUR hair loss problem
• Male Hair Loss • Female Hair Loss • Alopecia Areata
Stop worrying about HAIR LOSS. Do something about it. At SRS, we understand that hair loss can be a major cause of distress and loss of confidence. If you’re worried about hair loss, your first port of call should be to attend a Microscopic Hair Analysis consultation with one of our experienced hair specialists at SRS Hair Clinic.
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20245
Auckland • Tauranga • Hamilton
Our one-of-a-kind microscopic hair check-up will determine the likely cause of your hair loss using two different microscopes. By taking a deeper look into the problem and genetic predispositions, lifestyle habits and other possible contributing factors, SRS Hair Clinic can show you just how you can get your hair back.
fitness journal October 2015
37
You don’t have to be great to get started, you have to start to be great.
• Mobile Personal Training • Sport Specific Strength and Conditioning
Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first.
• Nutrition analysis and strategies • Small group training
For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition) M: 027 8443547 E: danielle@fuelnutrition.co.nz www.fuelnutriton.co.nz
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Naturally Healthy
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Health Stores and Clinics
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YOGA FOR YOU New Classes Starting in October Balance Yoga Cambridge offers yoga classes for everyone, no matter what your age or level of fitness. We’re pleased to be introducing several new classes from October. • Pregnancy Yoga - every Thursday • Mums & Bubs Yoga - course starts 28 October • Beginner’s Yoga - courses start 12 October • Yin Yoga - every Wednesday • Yoga for Athletes • Gentle Yoga • Align & Flow • Pro/Am Yoga • Plus: Pilates classes Yoga can be tailored to each individual’s specific needs. Come and discover how yoga can help keep YOU in balance in both body and mind.
uld This cou! be yo
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Reserve your space in the Fitness Journal enewsletter for your next promotion
Hours:
9am-5pm Monday to Friday, 9am-1pm Saturday
For class timetable and full details visit www.balanceyoga.co.nz or contact Sarah 027 287 3444. 20039
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For more information email info@wbn.co.nz or phone 07 838 1333
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Herbal Shop & Clinic • 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
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fitness journal October 2015
Quality Products, Professional Advice
2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz
• Pain Relief • Injury Recovery • with BOWTECH or MASSAGE ‘If nothing else works, I can help!’
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