Fitness Journal Waikato edition
health | performance | wellbeing
Volume 1: Issue 4 November 2014
The bucket list: Run a marathon – p20
your grab
freey cop
Charlie
Waikato Freeski success – p16
Smail
A chip off the old block
Page 6
Get spicy with Peta mathias – p23
The Ketogenic diet
Could it be for you? Page 24
win
an anytime fitness gym membership – plus lots more competitions
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fitness journal november 2014
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WIN WIN WIN Spring into summer with Anytime Fitness When it comes to making health and fitness accessible, Anytime Fitness has it covered. The world’s largest 24hour, co-ed fitness company … Anytime Fitness is right here in the heart of Hamilton City.
From the editor
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Just about everyone I know is gearing up for one of Hamilton’s great community events this month; Round the Bridges, celebrating its 70th anniversary. To all those taking part, have fun and we’d love to see photos of you competing. Just email them to lisa@fitnessjournal.co.nz and who knows, you might appear on our Cheers to our Champions page in next month’s issue. And speaking of community events and champions, it’s time to get involved in Buddy Day. New Zealand’s only community event aimed at raising awareness around preventing child abuse, this year the Child Matters event is on November 14. If you are not already part of it, check out how to get involved at www.buddyday.org.nz
That means a full year of unlimited access, at a time that works with your lifestyle. The knowledge that you can utilise amazing amenities, clean facilities and some of the latest fitness equipment available. There’s a superfriendly team of experienced, knowledgable staff to help, support and encourage you, whatever your goals. Plus plenty of fun social opoprtunities. At Anytime Fitness Hamilton Central, you can exercise any time of the day or night using your own security-access key/card! That’s 24 hours a day, seven days a week, 365 days a year. Talk about no more excuses. Plus if you happen to leave town for work or pleasure, you can enjoy the advantages of Anywhere Club Access. With this benefit, you can visit thousands of clubs worldwide for the price of a standard monthly membership. With Anywhere Club Access, you can exercise whenever--and wherever it suits you best. For more information, visit anytimefitness.co.nz
he crazy time of year (Christmas) is creeping ever closer and it’s starting to feel a little pressureladen. Christmas trees and decorations are already around town, the list of things to do and events to attend are piling up. This is the time of year where it is easy to flip into panic mode. I’m trying to take my own advice ; take a deep breath and one step at a time. It’s generic advice which fits most situations. It’s also advice which our health and exercise experts frequently share. When you start a new hobby or sport, it’s tempting to go out all guns blazing. Take your time, get some expert advice, learn the correct technique and pace yourself. This is particularly true of our feature sport, golf, and In this month’s issue of Fitness Journal, we chat with several of Hamilton’s golf professionals. You can check out their top tips for taking up the sport – and improving.
To enter: Visit www.fitnessjournal.co.nz or send your name and contact details, with Anytime Fitness in the subject line, to win@fitnessjournal.co.nz
Competition Terms and Conditions:
Fitness Journal has a fantastic opportunity for one lucky reader, with the chance to win a 12 MONTH MEMBERSHIP at Hamilton’s most convenient club, Anytime Fitness.
Entries close on January 30, 2015, so the winner can kick start 2015 with a fantastic new attitude and opportunity to enjoy life as an Anytime Fitness member.
Lisa Potter Editor
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.
The Fitness Journal team... Lisa Potter Editor M: 021 249 4816 E: lisa@fitnessjournal.co.nz
Carolyn Richter-Visser Advertising account manager P: (07) 838 1333 M: 021 801 883 E: carolyn@wbn.co.nz
Alan Neben Director P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz
Barbara Hambling Advertising account manager P: (07) 838 1333 M: 0294 227 227 E: barb@wbn.co.nz
Deidre Morris Sales director P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz
Tania Hogg Graphic designer P: (07) 838 1333 E: tania@wbn.co.nz
Electronic forwarding Editorial (News releases/photos/letters): lisa@fitnessjournal.co.nz
Production (Advertising copy/proofs): production@wbn.co.nz
FitnessJournal health | performance | wellbeing
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COVER photo of Charlie Smail by Lisa Potter.
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WIN WIN WIN
We’re reading… The 1-Minute Gardener With such a strong movement towards fresh produce, there’s no excuse for not having delicious leafy greens at arm’s reach in your kitchen. Fabian Copomolla and Mat Pember are the brains behind The Little Veggie Patch Co in Melbourne and through this fantastic book share all the skills you need for growing food in small spaces. (RRP$49.99 Macmillan Publishers)
Sunkissed Naturally... There’s nothing like healthy summer skin and Trilogy Instant Bronzing Gel is the perfect antidote to harmful summer rays. Quick-drying and easy to apply, Trilogy’s unique tanning formulation provides a healthy golden glow for skin in need of a vacation. The initial application develops into a rich bronze tan over 2-3 hours, without sun exposure, and light-reflecting natural mineral mica leaves a subtle shimmer on the skin.
We can’t wait for… the latest fitbit technology If you haven’t yet experienced the motivation and information these little beauties offer, then keep an eye out, as they are due for release in New Zealand next month. There’s the Fitbit Charge, Fitbit Charge HR and Fitbit Surge.
We’re giving you an early Christmas present, with four prizes of Trilogy Instant Bronzing Gel up for grabs. Just visit www. fitnessjournal.co.nz or email your name and contact details, with Trilogy in the subject line, to win@fitnessjournal.co.nz. Entries close November 30, 2014.
We’re fascinated by the invisible bike helmet Seeing is believing, so visit www.hovding.com and check out the video footage. It’s absolutely genius. Model is wearing a Hovding airbag.
#loveit
These are a few of our favourite things...
We’re beating the unpredictable weather with...this Nike windrunner Stylish and lightweight, it’s water repellent for those unexpected showers and cool enough to double as streetwear and gymwear.
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We’re breakfasting on... Hillary breakfast cereal. Not only does it taste great, but a portion of all funds support the Ed Hillary Charitable Trust. Plus the brand sponsors our Kiwi athletes, including Waikato canoe slalom competitor Matthew Arnott. (Try some yourself, we’ve got a fantastic prize pack on page 11)
fitness journal november 2014
Everybody’s talking about... Lewis Road Creamery Chocolate Milk Why all the hype? We have no idea – but it has definitely become a craze. There’s no denying it tastes amazing; the perfect treat for a special occasion. And athletes are lapping it up as a post-training drink.
We’re loving...the Cambridge designed sports bra for new mums We’ve got two of these Breastmates nursing sports bras as a reader prize too (see page 19) www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Fastlane fitness competition winner
Letters to Editor Hi Fitness Journal, I'm Deanna Morse and picked up your magazine for the first time today from Bob’s Bikes in Rototuna. Absolutely loved it, it’s extremely interesting and fun. I'm an enthusiastic cyclist so would like to share something cool that happens in Waikato with cycling. The Hamilton City Cycling Club holds weekly races every Thursday night at Horsham Downs School. It starts at 5:45pm (under 13, 15 and 17) and 6pm for everyone else. The races range from 13km to 40km. Grades range from Elite to F grade with U13, U15, U17. It's an awesome event for anyone wanting to cycle, make friends and enjoy the lovely terrain Hamilton provides. Last week we had Commonwealth Games stars, Sam Gaze (2nd in Mountain biking) and Georgia Williams (track cycling team) race alongside us - super exciting. It’s such a fun series to kick off the beginning of summer and of course to get some exercise before finishing the week. For people also interested in more casual spinning of the legs - Bob's Bikes in the Flagstaff Shopping Complex offers an enormous amount of rides, from first-timers to the fast group. Here's a photo of a group in a Hamilton City Cycling Thursday night race, and another of myself in the Bob's Bike Gear on his group ride. Deanna
Ed’s reply: We love hearing from our readers, so thanks Deanna. What Deanna shared sounded interesting so I followed up and got some more information to do a small profile on her. (That’s what Fitness Journal is about; sharing the stories of people in our community).
deanna morse How and when did you get into cycling? I started road cycling with my mum’s old bike in 2008 when I was 13 (my last year of secondary school - year 8). Both my parents were always cycling and doing triathlons when I was growing up and they loved it - so I feel like I was destined to enjoy it as well. Straight away I loved the sport.
Even now, seven years later, I couldn’t think of anything more relaxing than riding in the countryside. Your sporting background? I continued cycling throughout my schooling years. I also enjoyed netball in year 9, 12, and 13 and swimming in year 9. In my last year of school, I decided to try a triathlon. I loved it so much – ended up spending the entire 2013/14 summer travelling to compete in various triathlons, cycling races, open water swimming races and running races. Your favourite place in the Waikato to cycle? Around the Horsham Downs countryside. It’s only 10 minutes from where I live and I love scenery – the lakes, nature, fresh air and hills make me so happy and relaxed. Describe your lifestyle? I am quite a relaxed person but I am very focused and determined! I focus my life around goals; they are the most important part of what I do. Each year, I set macro goals and each month I set smaller goals for each week. I live a very healthy lifestyle. I couldn’t last a week without pilates or yoga. In most of my spare time I study, that’s the top of my priorities. After watching Nigel Latta’s documentary of sugar, my family has cut out all refined sugar from our diet. I have such a bad sweet tooth so my sister and I have been making lots of delicious organic, raw and sugar free sweets and meals. I do quite a lot of extra part-time work, as I don’t want to have student loan when I finish uni. I live at home and attend the University of Waikato, studying towards a Bachelor of Communications, which I really enjoy. For the first six months of next year, I am doing an exchange to Maastricht SBE (the name of their university) in The Netherlands. I’m super excited to live in a city where cycling is part of the law. Everyone has a bike and it’s there mean of transport. Your top three tips for starting cycling? 1.Go see Bob at Bob’s Bikes in the Flagstaff Shopping Complex. Bob knows everything about how to start cycling – from what bike is best to joining you with a group of the same ability. Groups range from casual cycling around the river; to beginner, medium and advanced road cycling around the Horsham Downs area 8am every Saturday morning and Monday and Wednesday nights at 6pm. 2. Enjoy yourself! Don’t worry about anyone else. It doesn’t matter if another person is faster than you, or if you have to walk up the hill. Just enjoy being out in the fresh air and on your bike. Make the most of having a bike… it’s proven to be incredibly good for you. 3. Set goals. If you notice your own improvements it will motivate you and you’ll enjoy it more. Start with 10 minutes then build up and soon enough you’ll be out for an hour.
Congratulations to Shane Reeves, the lucky winner of our Fastlane Fitness and Fitness Journal competition. Shane is the winner of a one year Fastlane Fitness membership, which was presented to him by Fastlane Fitness owner Shane Vincent (below). “I’m thrilled to have won,” says Shane. “I can’t wait to see the new building finished and join the classes. “I moved to Hamilton last year from Auckland and bought a house with my partner, so joining a gym here is a great way to meet some new people also. I’ll be visiting the café and using the swimming pool as well as the classes.” Shane has a healthy attitude to life. He cycles from his Melville home to work in the city each day, where he is a team leader. A keen kayaker, Shane is also a vegetarian who enjoys cooking healthy food and being outdoors. “It’s going to be great belonging to Fastlane Fitness. It’s easy for me to get to in central Hamilton, there’s a great selection of classes and options – plus it sounds like it’s going to be a fun place to hang out with a members’ lounge and café.” Shane is also an experienced massage therapist, having specialised in sports and relaxation massage for 10 years while Auckland-based. Fastlane Fitness is set to open its impressive new facility in December, with the pool complex due for completion in March 2015.
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A chip off the old block When it comes to golf, Charlie Smail boasts an impeccable pedigree. However despite the pressure of living up to his parents’ success, he is quietly and confidently making his own way in the world of golf. BY Lisa potter
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harlie Smail has no trouble identifying where his passion for golf came from. It is very much in his pedigree. With both parents golf professionals, he grew up in an environment where golf was very much a focal point. However he has always forged his own sporting path, playing soccer and cricket for many years, not taking up the sport of golf until he was 13. The son of Kiwi greats David and Sheree Smail, there are no shortage of golf trophies around his Waikato home. However, the recent ones are most satisfyingly from his own achievements. The 16-year-old only started playing three years ago and has already enjoyed success at regional and national level, building a reputation for his consistent iron play. Charlie represented his school, St Peter’s, at his first NZ age group championships just months after taking up the sport. These days he practises every weekday at lunchtime at
the St Peter’s Golf Academy, under the tutelage of Simon Thomas and Reon Sayer. Next on his agenda is the Champion of Champion event and NI U19 Championships, both early next year. Coach Simon Thomas also credits his ability to manage his game and says he has an advantage of speed and strength over many other golfers his age. Charlie is relatively undaunted by the atmosphere of big events, having experienced the tension of top level competition caddying for his father at the NZ Open. In fact, the experience fuelled his desire to compete and influenced his decision to get serious about golf. “Mum caddied the first three rounds and let me caddy the last. I decided after that experience that I would like to represent New Zealand, win the NZ Open like my dad and be a successful pro golfer.” Charlie credits caddying with teaching him patience and to stay calm under pressure. Dad David has an impressive golf history, having been the highest ranked golfer in
New Zealand, won the NZ Open, five titles on the Japan Golf Tour and featured in the top 100 of official World Golf rankings. Mum Sheree was already a successful golfer (aged 17) when the pair met in the pro-shop at the Hamilton Golf Club. David
“They took me out for a hit when I was about 13 and it was all just about having fun. That’s what started it all for me.”
followed her overseas and caddied for Sheree while she competed in the women’s tour in Japan. David turned professional in 1992, playing the Australasian tour before spending more time in Japan, where he enjoyed a successful career.
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fitness journal november 2014
The Smail family: David, Emily, Charlie and Sheree.
Raising their young family, Charlie and Emily, the pair bought a lifestyle property in Hamilton, where they still live today. Sporting success clearly runs in the family, although hard work and determination have just as much to do with it as natural ability. Charlie is proving to be a crack shot on the golf green, as well as a handy bowler in cricket. He recently toured Australia with St Peter’s Cricket First XI, as opening bowler and is set to return again next month. Sister Emily is a Waikato rep in waterpolo and also plays netball and lacrosse. Charlie admits that his parents were actually never overly keen on his getting involved in golf, ‘although now that I have discovered how much I enjoy it, they support me 100 percent.” Their attitude is low key and as far as possible from being ‘pushy parents’. “Dad’s advice to me is to experiment, try heaps of different types of shots, to practise and play as much as I can. Mum tells me not to worry too much about results now, but to put in the hard work and they will eventually come. She tells me to enjoy golf www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
St Peter’s Golf Academy St Peter’s School undoubtedly boasts an impressive array of facilities, but the beauty is that many of these are available for the wider community. St Peter’s Golf Academy not only offers professional tuition for students of all levels, from beginners through to competitive golfers, but also adult and school holiday programmes. Catering for varying abilities from an introduction to golf through to high performance coaching, facilities include a full length driving range with 15 covered bays, 12 grass bays, a comprehensive short game area, including a 95 metre long green and a 30 metre long bunker, a six hole course, four fairway bunkers and an array of technology for analysing swing and helping teach and assess. Coaches Simon Thomas and Reon Sayer are available for tuition. Their years of expertise and knowledge and the ability to share this contributes strongly to the success of St Peter’s Golf Academy. For more information, visit www.stpeters.school.nz
quick FACTS facts QUICK Name: Charlie Smail Age: 16 Achievements: 5th NZ Under 15 Champs, 12th NZ Under 17 Champs, 3rd NZ School team Champs, Waikato Under 19 Rep Most memorable moment on a golfcourse: A hole in one at Mt Manganui Golf handicap: 2.9 Club: Walton. Also Narrows, Lochiel, Mount Manganui, Raglan Fitness: Cricket, golf, running, crossfit
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with my mates.” And Charlie does. But dear to his heart are his weekend games with his grandparents, who fostered his love of the game, and introduced him to what his considers his ‘home green’ at Walton Golf Club. “They took me out for a hit when I was about 13 and it was all just about having fun. That’s what started it all for me.”
“I think the thing with golf is that as well as technique and practice, it’s still a mental game. The challenge is to focus on every shot, to make each shot count.”
Charlie still plays regularly at Walton, with his grandfather. “We just head out and always have fun. That’s how it has always been.” For mum Sheree being on the other side of the golfing equation is a new experience. “We both really enjoy watching Charlie and the progress he has made with his golf, she says. “We both find it quite stressful really watching him play and can now fully appreciate what both of our families went through when we were younger. “Sometimes we think a little less understanding of the game would be more relaxing but it is enjoyable to be able to chat about all the different situations he finds himself in, on and off the golf course.” Naturally level-headed and quietly determined, Charlie is prepared to put the hard work in to succeed. The bonus is the fact he gets so much enjoyment from playing golf. “I think the thing with golf is that as well as technique and practice, it’s still a mental game. The challenge is to focus on every shot, to make each shot count.” www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
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Golfer profiles
geoff pitman Club: Cambridge Golf Club. How and why you got involved in golf: Started caddying in Christchurch from the age of 6 for one of NZ’s leading amateur golfers; Ross Murray.
Marnie Mcguire
Who influenced you: Obviously Ross Murray and Australian Legend Kel Nagle.
Club: Honorary member at Remuera Golf Club, Auckland. How and why you got involved in golf: My father introduced me to the game at age 14 when a hockey match was cancelled. He was on a 0 handicap.
Playing/career history/highlights: Caddied for Kel Nagle to win 1968 NZ Open, Played Exhibition Matches with Tom Watson and Billy Casper, won Harewood Open in 1980.
Who influenced you: My father was the greatest influence and then my coaches through my career: John Croskery when I was an amateur, and Mike Malaska and Jonathan Yarwood when I was a professional.
What you enjoy most about being a golf pro: Having the opportunity to play most of the World’s leading courses incl Pebble Beach, St Andrews and coaching people to enjoy the Game for a Lifetime. Best advice you ever received: “Hard Work never hurt anybody”from my Grandfather when I was 8 yrs old.
Playing history: 1986 British Women’s Open winner (aged 17 as an amateur): 1990 Queen Sirikit Cup individual winner as an amateur Professional highlights: Five tournament wins on Japanese Ladie’s tour and 1998 Australian Open winner; 1996 Halberg Sportswoman of the Year recipient. What you enjoy most about being a golf pro: The competition at the highest level. Best advice you ever received: Too many to write. Most common misconception about golf: It’s an old man’s sport. Your advice to someone wanting to get started in the sport: Have fun, tee the ball up everywhere, bring the ball back in to the fairway if you hit in the rough…make the game achieveable.
Most common misconception about golf: Too many people are told to keep their Head Down ..restricting the swing.. Right advice is Correct Posture…Head Still. Craziest item of golf clothing/gear you own: 1982 US Open Jersey where Tom Watson beat Jack Nicklaus at Pebble Beach…it was Pink! Your advice to someone wanting to get started in the sport: Find yourself a coach and don’t rush into buying equipment. Top three tips for golfers: Get Professional Advice, Be Patient and join the Cambridge Golf Club…a fun place to play.
Top three tips for golfers: Have fun; get lessons when you are starting out so you get good basics; just remember you didn’t try to hit that bad shot so don’t be too hard on yourself.
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fitness journal november 2014
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REON SAYER
SIMON THOMAS
Club: The Golf Academy, St Peter’s School, Cambridge How and why you got involved in golf: My parents played so naturally I followed. Every summer, on a Sunday from a young age 6am was our tee time. I had three other siblings that dad needed to get to the BMX track by 10am for racing, hence the early tee time. Who influenced you: Mal Tounge, a hard man/coach but a heart of gold. Mal introduced me to every positive character trait I strive to live by today; honesty, humility, determination, diligence, availability, teachability, forgiveness, generosity, loyalty, fairness, discipline and sincerity. Playing history: New Zealand Amateur representation. What you enjoy most about being a golf pro: With age has come the acceptance that my playing skills are diminishing with each passing year but the air is still fresh and the grass is still green. Best advice you ever received: View every challenge as an opportunity. Most common misconception about golf: “Keep your head down” It’s a great tip if you want to wreck your body. Craziest item of golf clothing/gear you own: I have the most conservative wardrobe ever.
Club: The Golf Academy at St Peter’s How and why you got involved in golf: Started out occasionally caddying for my father when I was about seven or eight. Who influenced you: Obviously my dad, but a group of friends got into it at the same time so we pushed each other along. As a professional, the biggest influences probably came from former European tour players Greg Turner and Peter Fowler, both friends who helped me learn a lot and were always generous with their time. As a coach Mal Tongue had the biggest influence on my early coaching of better players. Playing history: Represented Otago as an amateur. Turned pro in 1986 played a bit and had a few Pro-am wins including NZPGA Club Professional Championship a couple of times. As a coach watching longtime friend and pupil Mahal Pearce win the NZ Open was a massive highlight. What you enjoy most about being a golf pro: Simply being involved in something I love, it never feels like work. It’s very rewarding watching players you have worked with grow and develop both as golfers and as people. Best advice you ever received: Nothing works unless you do. Most common misconception about golf: That it is a game for old people and that it is expensive. I believe it’s a game for all people and it is as cheap or expensive in this country as you want to make it. Craziest item of golf clothing/gear you own: A pair of grey and fuchsia check trousers. They haven’t seen much daylight, the term ‘age appropriate’ always pops into my head when I go to grab them Your advice to someone wanting to get started in the sport: Just have a go and don’t be put off by the mistakes, we all make them. Top three tips for golfers: 1. Don’t seek or listen to tips. Like getting fit there are no short cuts. 2. Take some lessons from a qualified coach to establish a good foundation and some semblance of good movement. 3. Leave your ego behind, the game humbles all of us but it does get easier.
Your advice to someone wanting to get started in the sport: Keep it simple, keep it fun and be prepared to feel a little uncomfortable for more rapid improvement. Top three tips for golfers: 1. Exercise. 2. Stretch. 3. Make sure you can consistently find the middle of the club face before you start trying to increase swing speed.
NGARUAWHAIA
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Join as Full Member $795 for 18 months membership! Includes 10 free Passport Rounds (2 each at Pukekohe, Manukau, Muriwai, Akarana and Peninsula Golf Clubs.) The Generation Game
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Please register with Lyn or Duncan phone 824 8006
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• Junior Golf – Free Clinics available. The game for life! • Retired – why not join our Vets Club? Club day on Wednesday This is a great way to get your daily exercise!
Ngaruawahia Golf Club
www.golfwaikato.co.nz 5925 Great South Rd | Ngaruawahia Lyn MacRury, Secretary/Manager 07 824 8006 Ext 803, 07 824 8006
“Golf – a game for life” Ph 849-5088 for bookings or visit our website www.standrews.co.nz
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Craig Carrington
andrew horan
Club: Riverside Golf Club
Club: PGA Head Professional at St Andrews in Hamilton, NZ I also coach golf at Matamata, Waikare, Taumarunui and Te Awamutu
How and why you got involved in golf: I was lucky enough to have my dad, granddad and uncle who were keen golfers who took me out regularly. Initially as their caddy, but over time I developed the golfing bug at about age 11. But the biggest boost to me choosing golf as a career, or at least a long term passion, was being accepted into a high school where I could do golf as an actual subject for my final two years. Who influenced you: Obviously the family members who introduced me to golf, but from an inspirational point of view, definitely Greg Norman. Playing highlights: Growing up in Brisbane, Australia, I played as an amateur competing in the top events around Australia and the NZ Amateur (Palmerston North) in 1995. Then turned professional, doing my traineeship and playing on the smaller Australia/South Pacific Pro tours until obtaining a position as assistant professional (under Mark Tapper) at the then known (now Riverside Golf Club) Lochiel Golf Cub, Hamilton. Biggest golfing highlight: Representing Australia at the World Schoolboys Teams Event at St Andrews in Scotland. 1992. What you enjoy most about being a golf pro: It’s pretty amazing to have a career in something you love doing. But to me, the most enjoyable factor with my type of golfing career is how diverse it can be. In any given day/week, I can be giving a golf lesson, sell a set of golf clubs, conduct golf competitions, socialise with fellow minded golfers of all ages and even have a game myself. Best advice you ever received: Other than be nice to your Mum; don’t be afraid of having a go and failing. Most common misconception about golf: From my coaching background; that not everyone has the skills to play golf. I truly believe that any reasonably fit and healthy person of any age can have a go at golf, no matter how unco-ordinated they think they are or have been at other sports. Top three tips for golfers: - You don’t always have to aim at the pin. - With iron shots, hit the grass after the ball. - One shot at a time.
How and why you got involved in golf: I would caddy for my dad on Saturdays and sneak a few holes at the back of the local course where the club pro couldn’t see me… then on to Form 1 school golf coaching programme. Who influenced you: Gary Edwin (one of the world’s best golf coaches) is my coaching mentor and had by far the biggest influence on my coaching over the years. I stay with him twice each year in Australia to work with him and his other coaches – we also regularly skype to discuss students’ swings. Invaluable to have such a great sounding board at such a high level. Playing history: 1st as a coach in NZ, Australia, India, Fiji, Spain 2nd as a player NZ Opens, Pro-Ams in NZ, Australia, Fiji and Spain 3rd as a caddy NZ Open and 2013 Australian Open Best advice you ever received: “Get in to a great hitting position early” (Gary Edwin) Craziest item of golf clothing/gear you own: Looks weird but wrist brace for correct wrist angle is fairly crazy – works great. Your advice to someone wanting to get started in the sport: Golf is a learned technique. You cannot rely on instinct to hit the ball consistently straight and in the air. Take short but regular lessons from your golf professional to learn the correct technique. Get clubs fully fitted for you as early as possible. It makes learning the technique easier and your clubs will last you a long time if fitted properly early on. Top three tips for golfers: If anyone starts talking to you about rhythm, timing or balance ; run away from them – they have just proven they haven’t the ability to fix your core swing issues. If anyone tells you to “keep your head down”, “keep your arm straight”, “bend your knees”, “swing straight”, “make a wide takeaway”, “make a big shoulder turn”, “clear your hips” – run away from them – they have just proven they haven’t the ability to fix your core swing issues. What you feel you do in your swing and what you really do in your swing are vastly different.... the only way to prove it is to see it (on camera).
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Club: Ngaruawahia Golf Club (3 ½ years). Was previously at Park International, Hamilton (13 years) and Taieri Lakes, Dunedin (5 ½ years) How you got involved: I took up golf at the age of 13, influenced mainly by my father who was a very avid golfer and played off a single figure handicap for many years at the Te Aroha Golf Club. Career: Played numerous times for Waikato age group teams and senior team, won several senior club championships at both Te Aroha and Park International. Career highlight: Being named the NZPGA Trainee of the year 2000 would have to be my biggest highlight, as it was throughout New Zealand. I also competed in several Pro Ams and was in the winning team that won the Perrys Pro Am in 2003. What you enjoy most about your career: The most enjoyment about being a golf professional is meeting the various people in this industry and also helping them play better golf to achieve their goals.
Te Awamutu
What is the most common misconception people have about golf: I think regarding the cost and a number of people think golf is still an elitist sport and/or older person’s game. What is your advice to someone wanting to get involved: Get advice from a golf professional is the key, they are fully trained on all of the aspects relating to golf. Your top three tips for golfers: 1) Attitude. No matter how much you practice the right thing, nothing is guaranteed. 2) Visualise...the key to golf. Even if you are not confident in your golf game, it is still good to work on developing your visualisation skills. 3) Keep The Golf Ball In Play. The whole objective of playing golf is to shoot a good golf score.
106 Budden Road, Te Awamutu • www.facebook.com/StewartAlexanderGolf
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Back on the green he former professional golfer moved from Auckland to Waikato last year and is rapidly helping put the sport back on the map. As SportsForce Golf Development Officer for the Waikato region, she works to promote golf to all ages and make it accessible for anyone interested to have a go. A joint project between Golf Waikato and Sport Waikato, the SportsForce role is the perfect means for Marnie to share her love of the sport and help foster that interest in as many other people as she can. “Golf has played a huge part in my life and to be involved on this side of the fence is just as challenging and invigorating as my years competing. “I work with golf clubs and schools developing their capabilities and volunteer base to deliver programmes encouraging and
enabling more people into the game of golf. “There’s a common misconception out there that it’s an expensive game to get into. We aim to change that by making it as accessible as we can.” From Kiwigolf for pre-school and primary school-age children, to fun golf days and Ambrose days for secondary students, as well as adult and family learn to play opportunities, there’s no excuse not to consider golf as a fun sport or hobby. “It’s a fantastic thing to do as a family,” says Marnie, “and many of the small children who are involved have got their parents and whole family having a go. That’s the beauty of it – all ages and ability levels can play and enjoy it.” Having been through the amateur ranks representing New Zealand, Marnie attended Okalahoma State University on a golf scholarship for four years
Encouraging children from a young age into the sport of golf is helping put the sport back on the map in Waikato. before going on to enjoy a professional golf career on the Japanese, Australian and USA pro tours spanning 13 years. After retiring, she returned to New Zealand and became the High Performance coach
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have a go. The rest is up to them but the feedback we’ve had so far has been really encouraging.” For more information on what is available in your area, visit www.waikatogolf.co.nz or www.sportwaikato.org.nz
for Women’s Golf, a role she thoroughly enjoyed. “To be involved at this grass roots level and encourage people into the sport is just as rewarding,” she says. “We’re out there creating opportunities for people to
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CrossFit coach Stephen Currie.
The world of CrossFit CrossFit is a phenomenon which has seemingly taken the world by storm. It has its share of both fans and critics as well as its own distinctive language. Fitness Journal steps inside the world with a visit to Kaimai Valley CrossFit in Te Aroha. BY Steve Hale
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hen Stephen Currie first attempted the “Cindy” workout twenty-six months ago alone in a Hamilton garage, he managed seven and a half rounds in the required period of time. “I thought I was the bee’s knees. Man that hurt, nobody could do better than that,” he says. Feeling quietly satisfied the bearded Scotsman then googled to find what top CrossFitters might regard as the benchmark for the combination of strenuous bodyweight exercises he had just endured. To his surprise Stephen found that the elite could complete a staggering twenty rounds. Cindy involves performing as many rounds as possible (AMRAP) of five pull ups, 10 press-ups and 15 squats in twenty minutes. It’s quite usual for the most punishing CrossFit workouts to be given girls’ names.
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Coach Greg Glassman who opened the world’s first CrossFit gym in Santa Cruz California in 1995, proffered the following explanation; “I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me’ deserves a female’s name.” Stephen became an instant disciple of the CrossFit movement following his gruelling garage introduction. His most recent attempt of Cindy saw Stephen knock out an impressive 18 rounds. “From that first workout I was hooked” he reveals. “The next day my upper body was smashed and my lower body was smashed from the press ups and pull ups and my legs were wrecked from the squats.” Continual self-improvement is a CrossFit fundamental. Whether it’s a personal best back squat, mastering the technical barbell snatch or being able to successfully skip double unders, there are always challenging skillsets waiting to be developed. Workouts (known as WODs or ‘workout
of the day’ as no two are alike) are scaled depending on the age and experience of each member, without technique ever being compromised. Time (or lack of it), is another feature of the CrossFit mantra. The digital timer mounted on the wall, visible to all participants serves as a reminder that each WOD is to be performed as quickly as possible. There are no leisurely strolls to the water cooler between sets at CrossFit, where intensity is paramount. Upon completion of each workout individual times are recorded on a whiteboard so personal progress can be constantly measured. Stephen began his formal introduction to the sport at CrossFit Te Rapa, which at that time, was the only one of its kind in Hamilton. Now there are eight. Not only did he instantly love the exercise component of CrossFit but he appreciated the supportive, nurturing environment created through enduring punishment
alongside fellow members. There are now more than 10,000 registered CrossFit “boxes” worldwide. Within a year, Stephen had qualified as a CrossFit trainer. “Between my love of osteopathy and my OCD about watching YouTube videos, I developed a pretty good understanding of the sport fairly quickly.” In the spacious basement of Te Aroha Physiotherapy, Stephen opened Kaimai Valley CrossFit earlier this year. Fully equipped with kettlebells, medicine balls, squat racks, Olympic plates and gymnastic rings, the box runs daily WODs between Monday and Saturday. In direct contrast to most traditional gyms, you won’t find any mirrors at Kaimai Valley CrossFit. “We want members to develop a self-awareness, a real feel for how they are moving. They need to be able to lift objects safely in everyday life without relying on the visual cues provided by a mirror. Besides no mirrors mean no selfies,” he smiles. ”We don’t allow those in here.” Stephen divides his working day between coaching CrossFit and treating patients upstairs in his role as an osteopath. His background in this particular strand of sports medicine was partly inspired by his father who was struggling with a frozen shoulder. “He couldn’t reach back to pull his wallet out of his back pocket…..even if he actually wanted to,” Stephen grins in reference to stereotypical Scottish frugalness. Although Stephen enjoyed a well-rounded sporting background “playing rugby until everyone outgrew me, football my whole life and Shotokan karate for 20 years”, his primary motivation for studying in London at the British College of Osteopathic Medicine was to help everyday people (not just athletes) recover from injuries and be able to live pain free, functional lives. “My whole sporting career has given me an understanding of how to move reasonably well. I’m a power lifter stuck in a runner’s body. I really enjoy lifting heavy things. I’d never done a clean and jerk or a snatch before starting CrossFit, now I love them.” CrossFit has inadvertently caused a huge resurgence in the sport of powerlifting. “The American Open which is the national qualifier for American weightlifters experienced a dramatic increase in competitors this year. Previously they had 70 lifters turn up, yet this year more than 300 qualified. That increase is purely down to CrossFit.” There are some grumblings within the fitness world about the level of certification required to become a level one CrossFit trainer. Finding the right box with the best qualified coaches is imperative for any newcomers to the sport. In reality this is no different from choosing the right plumber, the best accountant or the most talented tattooist. It pays to do your research to find a coach who meets www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
your personal needs. Sceptics dismiss CrossFit purely as a fad that has hoodwinked the fitness industry through clever marketing. Sportswear giant Reebok in association with broadcaster ESPN annually stage the phenomenally popular CrossFit Games to a world-wide audience. “The so called cult of CrossFit is strong,” Stephen grimaces. “It’s not something I’m into personally. The sad truth is that some people have gone fanatical about it. It’s a form of exercise after all.” However the positives of CrossFit far outweigh any negatives, perceived or otherwise. “The experience of shared suffering brings people together quite nicely. “The way I work it here is quite similar to most other places. We begin with a foundations class. It is designed so we have a group of novices together who haven’t done CrossFit before. It’s far less intimidating and we spend more time with drills, learning to perform movements than lifting anything heavy. Then we conclude with a short, scaled down workout.” The foundation classes teach new members how to correctly perform exercises like a kettlebell swing or a front squat. Stephen takes his responsibility as coach seriously and readily admits there’s far more to it than posting workouts on the white board or screaming at clients to work harder. “My job essentially is to make sure each member is working as fast as they can, as safely as they can. To get the most out of each workout you need to be pushing what you are physically capable of, without breaking your form, to the point where you are likely to injure yourself.” The basic progression that CrossFitters should be following is mechanics, consistency and then intensity.
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Being able to get the best out of each member and building successful relationships with clients is certainly an art in itself. “You’ve got to learn about each individual. Who needs congratulating and who needs a kick up the backside. That’s why I purposely keep the class sizes on the smaller side. The quality of coaching disappears the larger the group.” To promote quality coaching in all facilities, CrossFit owners are forbidden to run multiple boxes. CrossFit revolves around developing 10 specific attributes which allows human beings to move and function correctly. “We’re not bodybuilders or weightlifters, it’s not a weight loss programme either. It’s a functional optimisation programme. We’re training to create humans who can handle any challenge that is put in front of them.” Kaimai Valley CrossFit has only been open for three months and already boasts 27 regular members. Numbers are gaining steadily. The age of participants ranges from 16 to 73 years, many of whom are already displaying noticeable physical improvement. “One of the members who walks up the mountain several times a week has commented that her walking buddy is now finding it harder to keep up. Her energy output is now much lower. Another member whose wife also trains here commented that she is getting through much more work on the farm now. “She’s so much stronger and physically more capable and she is flying through jobs. That’s why we call it Fitness for Life. We want members to be able to breeze through daily challenges.” Calving is an annual seasonal activity fraught with danger for many in the rural community. Having to suddenly lift livestock every 12 months without being
physically prepared invites injury. “When you’re training and the muscles are being regularly used, the body is primed for activities like lifting calves.” Stephen is clearly passionate with his current choice of vocation, completely aware that new concepts can take time to catch on
in small towns. Kaimai Valley CrossFit is in it for the long haul. “I’m never going to make a million dollars doing this, but that’s not the reason for it. It’s a lifestyle. I really enjoy doing it and like to see the changes in my members.” www.facebook.com/kaimaivalleycrossfit
Forward thinking wellbeing focus There’s a quiet revolution going on in Te Aroha, with a focus on health and wellbeing – and it’s all thanks to the creation of the Te Aroha Body Clinic as ‘the hub for all things fitness, wellness and rehabilitation’. Te Aroha Body Clinic is home to an impressive collection of businesses; Te Aroha Physiotherapy, Te Aroha Osteopathy, Suzy Monds Massage Therapy, Kaimai Valley CrossFit, Aroha Midwifery and Healthy Inspirations food coaches. Directors Shaun and Jillian O’Neill say the concept is working well, receiving huge positive feedback from the community and recognised as a finalist in the Matamata Piako District Business Awards. “In many cases the businesses working from our hub have been competitors – for example osteopathy and physiotherapy, but we are fostering more of a team environment for the betterment of the client. “This means the clinicians regularly talk and ‘inter-refer’ to each other to ensure the best outcome for achieving the clients’ goals. For example – the massage therapist will refer to either osteopathy or physiotherapy, the physiotherapists may refer to osteopathy,
Jillian O’Neil the midwives refer to the osteopaths for cranial osteopathy or the massage therapist who does pregnancy massage. Additionally Healthy inspirations Food Coaches and the CrossFit gym – the only affiliated CrossFit box between Hamilton and Tauranga, is referred to for fitness programmes or lifestyle changes.” “Each business acts independently, but together we provide a choice of services and expertise to better meet client needs. “I strongly believe this central hub and focus is the way of the future.”
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The power of sport People deal with grief in many different ways. It can knock you to your knees, leave you bereft and depressed, drive you to drink, crumble your confidence and leave you emotionally and physically exhausted.
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BY Lisa Potter
ollowing the unexpected death of her beloved father, Geoff Case, after a car crash in 2012, Anne-Marie Case-Miller (Annie) experienced all of the above – and all at once. She plunged to the depths of despair and admits it took an incredible amount of willpower and effort to drag herself out – choosing to do it by focusing on a seriously terrifying goal; taking to the stage in a bikini for her first body building competition. “It was something that had been in the back of my mind a few years previously but I’d never seen it through. The death of my dad rocked my world and turned it upside down. It took a long time for me to start to focus on anything positive.” Annie grew up in a family of confident performers and has never been shy about standing in front of an audience. In fact she
made a career out of it, as the recognisable face of TV Central. However standing on stage in a bikini, with judges assessing your body is a whole other ballgame. “There were definitely times where it terrified me, where I was over it and wanted to give up. But I also needed to do it to completion because it was helping me focus on something other than my grief. “It would still catch me at unexpected times. I’d be out walking, or at the gym training weights and listening to music, hear one of Dad’s songs, and burst into tears.” The vivacious and enthusiastic personality is well known in Waikato; as a radio announcer, television presenter, busy mother and champion of causes such as Child Matters Buddy Day. She plays down her achievements, describ-
Anne-Marie Case-Miller and her father Geoff Case. ing herself as ‘just your average Kiwi kid, a Morrinsville farmgirl’. The self-professed country kid was never shy about pursuing her goals. Much of that is down to the confidence her parents instilled in her. An opportunity to try radio led to a long and successful career, which morphed into television writing and presenting. Even throughout her radio career, her dad was a strong influence. “Some of the earliest advice I got was to picture myself just talking to one person when I was on radio. That person was dad. I used to picture him on the other side of my desk and pretend I was just chatting to him.” An accomplished musician, Annie’s father instilled a deep love of music in her veins and she admits that until she was about eight, she thought it was her dad who played all the songs on the radio, including the Beatles. “I’d grown up hearing him play all these songs again and again in his dance band Sign of the Times. I still remember the shock when I discovered they weren’t his,” she laughs. “I guess that was indicative of
“It would still catch me at unexpected times. I’d be out walking, or at the gym training weights and listening to music, hear one of dad’s songs, and burst into tears.” the pedestal I had him on. Dad was a huge presence, and I still feel his absence on a daily basis.” The turning point came after months of struggling to come to terms with her dad’s car accident. “We were away with friends, the sun was shining, the birds were chirping and I realised I was sick and tired of feeling so sick and tired and sad. Dad’s death, and the traumatic circumstances surrounding it, had left me broken, and I needed to do something and change what I was doing. I knew I had to choose something nutrition and exercise
based to focus on. I knew nutrition was what I needed; to fuel the body correctly and feel better.” Annie first discussed it with her husband Justin, who she describes as her ‘absolute rock. There’s no way I could have done it without his endless support’. Next up was enlisting some professional advice, so she found a nutritionist, a trainer and started with great gusto at the gym. Annie admits to being blessed in terms of a strong family unit; both from her mother, siblings and strong group of close friends, as well as her husband and three children (12, 10, 6). “They backed me 100 percent through my body building preparation and there’s no denying it’s a totally selfish, all consuming sport to be involved in. “But it made me realise the role having a sport and goal to focus on can play in life. It made me not only physically stronger, but also mentally. The discipline and motivation required to stay on a strict nutrition plan and train 5-6 days a week got me through a tough 18 months. I’m so pleased I did it.” Annie proudly (and nervously) took to the stage, surrounded by friends and family and finishing fourth in her event. Annie is known for her commitment to causes and is also passionate about Buddy Day, the annual awareness campaign run by Child Matters, aimed at getting people talking about child abuse prevention. “I am absolutely a huge advocate of this cause and this message. Buddy Day is just around the corner again, and I plan on having my buddies (cardboard life-sized children) with me again this year on November 14.” Future plans These days the idea of preparing for another body building competition is still a teasing niggle in her mind, but she has just completed the Auckland half marathon, despite suffering from sciatica and admitting to a hatred of running. All proof that when Annie Case-Miller puts her mind to something, it’s pretty much guaranteed she’ll see it through, no matter what the hurdles. “I’m stubborn,” she laughs. ”I just strive to be a positive role model for my children.”
buddy day
Anne-Marie Case-Miller before starting body building training.
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Buddy Day will be celebrated nationwide on November 14. “I was involved a few years ago filming the Hamilton event and was just so inspired by it. I immediately wanted to get more involved and hopefully other people will feel that way too.” Buddy Day is a visual reminder that ‘it takes a community to look after a child’.
It is a fun event with a serious message… to raise awareness of the issue of child abuse in our community, and start conversations about the wellbeing of our children - and that every adult has the power to make a difference. For more information, visit www.childmatters.org.nz or www.buddyday.co.nz
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The greatest challenge you faced? Coming back from injury and staying motivated when sometimes all I really wanted to do was eat a pie. Pushing the moments of self-doubt and times when it would have been a lot easier just to stop. The most memorable moment? Becoming stronger in all aspects of my life - emotionally, mentally and physically. The first time I saw a picture of my back is also memorable. I had no idea how much muscle I’d developed, and remember asking “Is that me?” The absolute high point for you? Gosh, there are a few. Standing on stage, achieving my goal and ending the journey in a much better place than when I started, in front of friends who’d supported me all the way. The love and support from friends and family, the beautiful card from my husband and children. The realisation that I’m stronger than I thought I was, and that my dad’s death, while traumatic and life-changing, is part of my life journey, not my be all and end all. The greatest misconception people have about Body Building? That you don’t eat much or only eat chicken and broccoli. At one stage, I was eating more calories per day than my husband. I loved that part of training - eat, lift weights, no cardio. Jacquie Dale was an incredible nutritionist. Your advice to someone wanting to start? If you have a partner/wife/husband - check you have their support; you’re going to need it, and they will need to keep the home fires burning, especially in the last two weeks. Then, find a good nutritionist and trainer - and commit to following their advice. Everyone will have an opinion about nutrition, exercises, pre-competition prep, and some good advice I was given, was to just listen to those people that you have committed to. Have fun and enjoy the journey.
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fitness journal November 2014
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Waikato Juniors flying high at Freeski Nationals Switch-rodeo, 540 Tail-grab, Cork 720, Mute-grab, Alley-Oop, Rail-slide – this is the language of the Junior freeskiers and snow-boarders who competed recently at the NZ Junior Freeski Nationals at Cardrona ski-field in Wanaka. By Wendy Sweet
Slope action from Craig Murray (Mt Aspiring College). Photos by Noah Regan-Roach.
For more than 200 junior skiers and boarders, it was the culmination of a winter of training and a chance to compete in any or all of five events over four days – Dual slalom; Skier or boarder-cross; Half-pipe; Slope-style and Big Mountain. For three Waikato juniors, Dane Kirk (Cambridge High), Fletcher Craig (Te Awamutu Intermediate) and Matt Sweet (St Paul’s), it was a fitting end to the season, with Dane and Fletcher finding fantastic form with top five results in their respective events. While an injury put paid to Matt’s junior nats, his top four finishes in the NZ Junior Big Mountain/Free-ride series run at various ski-fields throughout the winter, meant that he ended his season ranked third junior in the country in this, his coveted event. The Big Mountain/Free-ride event requires skiers to descend steep mountain faces, airing off natural features and adapting to ungroomed terrain. While hanging up their skis and boards for now, these boys will soon forego the beaches and barbecues of a New Zealand summer, and jet to North America where more training, competitions and hopefully a heap more snow awaits.
Dane Kirk (Cambridge High).
Matt Sweet (St Paul’s).
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fitness journal november 2014
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Fresh beginnings What would you do if your friend sat you down and told you that you were too fat? That’s exactly what happened two years ago to 45 year old Hamilton local Lynne Crowter. Now 40kgs lighter and weighing 87kgs, Lynne has truly turned her life around, for the better. With a spring in her step Lynne is ready to stride out and walk at this month’s Round the Bridges event for the second time. It’s something she would never have contemplated doing if it hadn’t been for a reality check from one of Lynne’s closest friends who was brutally honest saying “I love my friends, but I prefer them alive,” and that she was “too fat” at 125kgs. It was a major wakeup call. Lynne took a good look at her lifestyle habits, decided she was headed down the wrong road and chose to make a change for the better. At the time, Lynne was suffering from an ulcerating varicose vein in her leg and very bad knees. The first step to turning her life around came about by her being honest and making a promise to herself to change. She spread the word via Facebook so that she would remain accountable and asked friends about local gym recommendations. On New Year’s Eve 2012 Lynne walked into Fit Figures in Frankton and met Brian. Four days later, she was a member. In her initial consult session Lynne could not walk up or down stairs without holding the handrail. At first, Lynne’s only goal was to walk up and down stairs by herself. However, Brian, her trainer had bigger ideas saying; “I won’t be happy until you’re doing walking lunges with weights across the gym floor.” He went on to create a two-year programme which included an exercise and diet plan, which saw Lynne reach her goal weight of 90kg within a year. Her first year of getting fit safely is a credit to Fit Figures. Within three months she could walk up and down the stairs by herself. At seven months Lynne could do walking lunges along the gym floor. At 10 months she had reached her goal weight of 90kg. Maintaining her weight for one year, Lynne is now around 87kg. She has gone from struggling to fit into a size 26, to
now fitting comfortably into a size 14. One of her highlights from last year was when she tested herself out on the Round the Bridges course with a bunch of girlfriends. “I absolutely loved it, all of my girlfriends found it really enjoyable. Even though I’m not meant to run, we found that we still ran up the hills. When I walked over the finish line I felt amazing. Truly elated and full of so much joy. Knowing where I had been to where I was at that point was simply amazing. It was an euphoric moment.” Last year’s certificate takes pride of place in her house and this year Lynne plans getting out there again to beat her previous time of 1:03:51 for the 6km distance. She now looks at her old “fat” photos and laughs saying “wow that’s a good fat photo,” and says she is glad she’s made the change to a healthier lifestyle. “I’m eternally grateful to the friend who was brave enough to say something to me. I can’t tell you how good it feels to see how far I’ve come. I still have knee issues but I feel like I can set a goal and achieve anything. “My friends, family and Brian have supported me through my weight loss and fitness journey. Now a lot of people come up and tell me what an inspiration I am. But what are you going to do about it? I’m only an inspiration if I actually inspire others to go out there and make a change. It’s one thing to just say it but to actually convince someone to do what I’ve done is true inspiration.” Lynne encourages locals to take part in the fantastic community fun-run event Round the Bridges in November. “It’s so much fun, it’s really social, there are lots of fun things on course, people dress up, the weather’s usually great and now this year is extra special as they celebrate their 70th birthday - there are medals for every runner or walker and spot prizes too.” With a personal best to beat, we wish Lynne all the best at this year’s Round the Bridges on Sunday, November 16. To find out more visit www.roundthebridges.co.nz or www.facebook.com/roundthebridges
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Golf Advice One of the most satisfying things in life is the feeling of the golf ball cracking off the face of your driver and watching it soar straight down the fairway more than 250 metres away.
By John appel
H
ow can you expect to drive the ball further or hit lower scores when your body lacks the stability and mobility to swing the club consistently? Golfers will often buy the latest and greatest driver hoping to gain a few extra metres, or spend hours on the practice range trying to develop a consistent swing. However research shows that 64 percent of amateur golfers experience a loss of posture during the golf swing and also 65 percent move into early extension on the downswing. Both of these common flaws are directly related to a lack of spine mobility and poor core stability. One of the most common injuries I see in a golfer is a sore lower back, with the cause being a tight mid spine, forcing the golfer to throw the hips early, compressing the lumber spine. A very basic diagram above shows the image on the left (1) having a very poor position with high compression and sheer force into the lumbar spine. The Image on the right (2) shows good core control and much less
compression into the lower back. For golfers with the posture on the left (1), I prescribe an Obie roller to use at home, with the two most common exercises being thoracic posture re-education and spinal rotation. An example is below. A lot more can be said about golf injury, strength, flexibility and fitness. Losing the ability to use the upper body separately from the lower body reduces the distance of your downswing, affecting both the speed and distance that the ball travels. The way you fuel your body will affect your game. Both tightness in the hips and a loss of rotation in the shoulder joint will also increase your chance of injury. Aside from the back, common golfing injuries are in the shoulders, elbows and hips. In golf, or any other sport for that matter, it is better to prevent injury. rather than have to recover from it. As physiotherapists, there are assessment tools that we can use to identify where your body lacks freedom of movement. By identifying these weaknesses, we can
then help you gain flexibility where you need it. This will improve your swing, lower your score and save you from days or weeks of recovery time. We have varying levels of assessment available for one-on-one appointments
and for more information on golf biomechanics, the Advance Physio team of Stephen, John and Hayden are available for advice. If you would like a free golf-specific stretching guide, visit www.advancephysio.co.nz
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fitness journal november 2014
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To tri you have to train The social triathlon season is upon us. Women only and non-competitive ‘social’ triathlons cram the sports events calendar with spot prizes, no cut off finishing time, and taglines that imply anyone can do it. BY Alison Storey Actually, not anyone can. Many are lured by the chance to win a car and receive goodie bags, and get caught up in the justifiably friendly hype, failing to account for the every day lack of activity that means even walking two kilometres can be taxing. Finding this out on the day, amid the adrenaline and socially fuelled pressure to carry on, can be disastrous. Without progressive and specific training toward an event, the odds of sustaining an injury, being entirely depleted at the end of it and taking days to recover, are relatively high. Worse still, this doesn’t usually inspire a repeat performance. It is common knowledge that 20,000 steps a day keeps one healthy. Many people who work in offices believe they cover this off in visits to the printer and the local bank. However studies show that most office workers need to supplement this incidental activity with an average of an hour a day of walking outside of work. Bearing in mind this is the minimum standard to remain healthy; if already unhealthy, wanting to increase fitness, lose body fat or increase lean muscle, it takes a much greater effort than 20,000 steps. Research into the common factors that promote long-term health (physical and mental) include having goals and striv-
ing to meet self-set challenges. In this respect, the low-key triathlon is a valuable tool. In following a training regime to complete an event, not only do people achieve the goal, but they accumulate a new or different level of fitness along the way, which , in theory, should be a springboard to sustained change. Another known factor in maintaining a healthy lifestyle is to be surrounded by like-minded people. So encouraging a group of friends to train for an event together, or searching out a training buddy is immeasurably helpful, as is remaining on the database of said low-key triathlon that keeps the positive and hopefully inspiring messages coming. Professional advice on how to train for an event is important. Individual levels of fitness, mobility and movement challenges must all be accounted for in setting a progressive plan. At the least, most events will supply a training programme on their website. At best, get a personal trainer/exercise specialist to help. Remembering that the key to completing an event comfortably is grounded in the consistency of training; it almost doesn’t matter how much you do, but that it is done consistently enough to create physical and mental adaptations. One can count on the adrenaline and friendly encouragement that surrounds an event to be buoyed across some of it, so it is not vital to have run, cycled or swum quite as far as the event requires before. However rule of thumb is to be able to comfortably cover three-quarters of the required distance in training.
Planning and commitment will avoid the worst outcome from taking part in a social triathlon which is to come away with an injury and be so exhausted that it works as a psychological deterrent to ever doing one again. The best outcome of course, is that the specific training creates a higher level of fitness and commitment, it increases the desire to improve and have another go, and you win a car. www.storeysport.co.nz
WIN WIN WIN Competition Corner Breast Support Busy mums who juggle raising their families with finding time for themselves, know the importance of maximising free time and being properly equipped. Thanks to Breastmates, we have TWO prizes of a fantastic sports nursing bra to offer as a reader prize. (Check out the range at www.breastmates.co.nz). The winner can choose the size and colour. To enter: Visit www.fitnessjournal.co.nz or email your name and contact details with Breastmates in the subject line, to win@fitnessjournal.co.nz Entries close December 10, 2014.
About Breastmates
Cambridge mum Franny McInnes started Breastmates in 2004 as a home-based business. It has since gone on to win numerous awards, and has fans throughout New Zealand and around the Globe. Franny shares some of her advice with Fitness Journal for new mums. Describe your lifestyle? I have quite a busy lifestyle, and like most mothers I juggle my time between working, looking after children and travel. What you do to relax?Long walks with my labradoodle, and dabbling with art projects. Your attitude to a healthy lifestyle? I guess I have the philosophy you are
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what you eat. I’m trying to reduce sugar and focusing more on clean ingredients. How important is good breast support for new mums and why? Your breasts go through a lot of changes during pregnancy and after labour as your body adjusts to the supply and demand cycle of breastfeeding a newborn. It’s important to have a good fitting, and supportive bra, so your body can handle the extra ‘volume’ or bulky feeling that your breasts may have as a new mum, without impacting on milkducts. If you have an incorrect fitting bra then it can place pressure on milk ducts and could block flow and potentially lead to mastitis. Firm support during this time will help to retain a good shape and lift. What to look for in breast support/ sports bra? The bra needs to feel strong and comfortable, to minimise the jiggle, and without seams over nipples as they can be overly sensitive. You should notice the comfort straight away when you put it on. Your top three tips for new mums? Don’t rush. Be consistent. Don’t forget how amazing you are at creating that new baby.
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The Bucket List:
Run a marathon If putting a big tick beside ‘run a marathon’ is on your bucket list, you’re not alone. Many prospective marathoners are discovering this feeling of achieving something amazing can be combined with experiencing an exotic location at the same time. BY Hayley Hohneck Hundreds of Kiwis depart New Zealand shores each year to conquer one of the greats. Whether they are serious runners who love to travel, or serious travellers who like to run; they all have one goal, to achieve something amazing in an exotic location that they can talk about for years to come. If you’re thinking ‘A marathon? No way!’ then maybe think again. There is no specific age, no specific body type, no specific running style required. And with most events having generous cut-off times, marathons are just as suitable for walkers. Many of the events are now offering shorter distances,
Photo courtesy of NYRR
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which provides a great opportunity for friends and family to come along and be part of the action. The New York City Marathon continues to be the fan favourite. With more than 50,000 entrants running through all five New York boroughs, to the cheers of more than 2.5 million live spectators lining the course, this one takes a lot of beating. For some it will be their first and their last, while for others it will mark the beginning of the marathon bug they cannot shake. The same holds true for many large city races. The historic Boston Marathon, first run in 1897, holds huge appeal for the devoted marathoner who wants to say they’ve run with the best of the best. And who can say they’ve run down the Champs Elysees, under the Brandenburg Gate or through Dodgers’ Stadium? These events are an incredible way to experience the magic of the city on foot. But marathons are no longer restricted to just the road. With a huge growth in adventure travel over the years, so too has there been a growth in adventure marathons. Danish company Albatros Travel recognised this, and now has a collection of incredible Adventure Marathons. While all are very different, each combines a unique running experience with breathtaking scenery First run in 1999, the Great Wall Marathon is a challenging marathon along one of mankind’s greatest monuments, also offering half marathon and 8.5km options. With 2500 competitors from more than 60 nations taking part in 2014, New Zealand continues to dominate with the highest number of competitors per capita consistently over the last three years. The Big Five Marathon offers the full holiday package, combining a challenging marathon experience with a classic African Safari holiday. Set in a private game reserve in South Africa, the marathon and half-marathon route takes runners through the habitat of the most famous African game: elephant, rhino, buffalo, lion and leopard. And its newest event is no different. The inaugural Bagan Temple Marathon was
Credit and copyright EVA/ASO/E.Vargiolu
held in November 2013, with Scandinavian competitors taking part alongside a small selection of international runners. Given the trial’s success, on November 15, this year the event will open its doors to runners from all over the world, including New Zealand. The course takes competitors over a combination of sandy, gravel and tarmac roads, darting among more than 2000 sacred pagodas and beautiful temples scattered across the plains. Marathon Tours are the marathon travel experts based in Hamilton East. As an Inter-
national Travel Partner (ITP) to the major marathon events around the world, Marathon Tours can secure guaranteed entries into the most exclusive and exotic events. As part of Calder & Lawson House of Travel, who has been in business for 30 years, clients have access to all the best travel deals and specialist travel knowledge allowing you to make your marathon experience the trip of a lifetime. For information on how you can be part of one of these incredible events, visit www.marathontours.co.nz
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Quick fix or long haul? With the silly season fast approaching, a huge chunk of society is going silly trying to get a ‘beach bod’. Sound familiar? Just think, if you had stuck to your New Year’s resolution of ‘this year will be the year I get into shape’, you would most definitely be there now. By Caine Tukua Unfortunately for the majority of the population this hasn't been the case. So what now? Quick fixes and fad diets? Ridiculous non- sustainable eating plans and products? There is a plethora of them. Granted they will get you fast results. But like with anything that happens fast, there is a flip-side. You don't learn the basic fundamentals that could help you avoid the situation that you're in. The sad thing is, in society these days it is getting ingrained to find the "quick fix". Everything is getting faster, and faster. What’s happening from this is that people are getting lazier, and lazier, and fatter, and fatter. It's blunt, but it's the truth. No one wants to earn anything anymore. They want it, and they want it now. There is absolutely no lesson in this. I got into the fitness industry to create change in others lives, not to rob them of it. So it saddens me when I see fast fix products come onto the market, as I see it as another way for humans to remain lazy, and to not earn anything. We really need to buck our ideas up as a race.
So where to from here? Invest in someone who will guide you towards a better sustainable lifestyle. This is the easiest approach. Being held accountable by someone will keep you on the right track. It's easy for us to justify cheating to ourselves, it’s harder when it's to someone else. This minimal investment will get you to your goal (if you invest in the right people) and teach you an invaluable lesson. How to drink beer and wine. Enjoy takeout, eat chocolate, and still lose weight. It's completely doable, it's just being educated on it, and it really is simple. So go ahead, waste money on a quick fix product. But I promise you, the weight will come back on. You need to change you, before you can completely change your body. "The definition of insanity is doing the same thing, and expecting a different result." – Albert Einstein www.thearenanz.com
Waikato waterpolo success Waikato waterpolo players provided plenty of high adrenaline moments at the recent annual National U12 Olympic Hopefuls waterpolo tournament, at the AUT Millennium Institute in North Harbour. Waikato's only team was entered in the B Grade section, with the team made up of nine players, from four different schools across Hamilton. With most teams carrying full squads (13 players) and the grade consisting of 13 teams, Waikato knew they would have to work hard. After losing the first game 6-3, the team recovered to add a draw and three wins. Pool play saw them finish second on the table securing a spot in the quarter finals. Winning this thrilling game 4-3 put Waikato through to the the semi-finals. Winning the semi comfortably (6-2) Waikato made it into the finals. Facing the home team, North Harbour,
Waikato knew they had to lift their game. Down 0-3 within the first four minutes, the Waikato team kicked into another gear. By half-time the score was level on 3 all. Waikato quickly took the lead in the second half 6-3. With North Harbour fighting back to level the score, 6-all, Waikato players had to dig deep. With one minute to go, Waikato scored. Defending hard, deflecting two more shots at goal, Waikato won the final and the gold medal, with the final score 7-6. The Waikato team was: Ben Littlejohn, Jessica Falconer, MacKenzie Hoskin, Logan Bull, Deanna Bull, Olly Yates, Ethan Matai'a, Gabby Hawke and Michael Scott.
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Choose a positive focus Whatever gets most attention from you, will grow stronger and more powerful in your mind and in your life. Unfortunately most of us are very skilled at looking at what isn’t working in any given relationship or situation.
By Annemarie Coulson
We can describe in great detail what isn't right about our jobs, our partner, our bodies, our family, our bank accounts and our government. We easily zoom in on the places where our expectations haven't been met, where others have failed to meet our needs, and where the world doesn't look the way we have decided it should. If you choose to look for what's wrong, you will easily find it, and because a complaining mind is never at peace, your experience of life becomes one of frustration, disappointment and discontent. As a human being, your most precious gift is your ability to choose what you will focus on. You can either make yourself miserable, or happy and strong. The amount of work is the same. You can cultivate misery by thinking about and talking about your problems or what is wrong in the world. Or you can feed happiness by choosing to look for and focus on what is going well, what you can be grateful for, and the benefits and advantages of what is happening. I encourage you to practise giving far more attention to what is positive and uplifting in your life than to what is disappointing or painful by using the following suggestions Make a choice Use this powerful question from author Debbie Ford Am I looking for what's right or am I looking for what's wrong? This question reminds you that you can choose to focus on all that is right, all there is to appreciate, and all you have to be grateful for. When you no longer waste precious time and energy making your present circumstances wrong, life can become a rewarding adventure instead of something to get through. What’s right about you? It’s easy to minimise your strengths and talents, and instead focus on your inadequacies. When you can catch yourself thinking you are useless, disorganised, not good enough, unlovable, break this pattern and tune into your strengths. I encourage my clients to write down five core characteristics they appreciate about themselves and start using them daily (e.g. humour, kindness, creativity, courage). The more you use them, the more you will change the picture you have of yourself. I also advocate having a success diary where you collect evidence of all that you do well, or are proud of. Were you friendly, helpful supportive or kind to someone today? Did you do something that took courage or integrity? Did you manage a difficult situation in a positive way? It is these everyday acts that are worthy of our attention. When you focus on what’s right about yourself, it is like putting deposits into your self worth bank account. When this account is in the black, you are less likely to fall into the trap of devaluing yourself when someone is unkind, or if you make a mistake.
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What’s right about your day? When discussing your day, select and emphasise what went well and what you appreciated, enjoyed, or found stimulating, amusing or touching. When you take time to notice the things that go right (even something as simple as the barista getting your coffee order right) it feels like you get a lot of little rewards throughout the day. Focusing on what you achieved and what went smoothly can make you feel a greater sense of accomplishment about your day. Also celebrate any good thing that comes your way, because it helps you to fix the good occasions in your mind and remember what’s wonderful about your life. What’s right about others? Don’t make your approval conditional upon other people doing what you want. Instead practise accepting people as they are, and appreciating (not judging) how they are different from you. Being critical and judgmental of others will feed your own unhappiness and discontent. Instead when you notice and focus on others people’s strengths, and comment positively on them you spread happiness to others, which in turn creates happiness inside you. Find the positives in jobs you dislike. When doing a task you find boring or unpleasant, you can either fuel resentment by focusing on what a chore or a bore it is, or you can focus on what is enjoyable about it. For example, washing the dishes I can enjoy the warmth of the water, the prettiness of the soap bubbles, and feel gratitude for running water, my kitchen and the meal I enjoyed eating off those dishes. Also rather than focus on what you “have to DO” you can focus on what you are “ going to GET” by asking yourself What will the benefits be? (e.g. cleanliness, order, no more stress or guilt) How will you feel about yourself on completion? (e.g. proud, exhilarated)
When things go wrong Instead of wasting energy, complaining and asking useless “why me?” questions, put your energy into finding solutions. What would be a helpful way to respond to this difficulty? How would an optimistic person respond/ think/ handle this? Instead of seeing it as a problem to solve see it as an opportunity for you to develop knowledge or competency in an area as you learn how to solve it. It could also be an opportunity to find skilled or kind people to help you. Regarding your life positively doesn’t mean that you will no longer have any problems, however you will see your problems differently. You will find it easier to let the trivial ones go, and you will face the more serious ones with courage and a willingness to grow and learn from them. Events and occasions No matter what you are planning to do remember that you have the power to choose a positive focus for each experience. Instead of feeling afraid or pessimistic, and anticipating what could go wrong (especially when you try something new), change your focus by asking What are the best things that could happen in this situation? How could I make this occasion/event more joyful? What attitude will enhance the quality of this experience? "Remember, happiness doesn't depend upon who you are or what you have, it depends solely upon what you think. Although looking for what's right is an art that must be cultivated, the rewards are well worth the effort. If you would like support to develop this happiness habit, please contact me.
Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. www.lifecoacher.co.nz
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Book corner:
Hot Pink Spice Saga I’ve always harboured a secret fondness for Peta Mathias. For her vibrant attitude to life, her divine refusal to apologise for her views or opinions and her passion for taste, flavour and food. Her latest book offering is a tasty and tantalising combination of a travel journal and foodie culinary treat. Teaming up with fellow food and travel lover, Julie Le Clerc, their combined voyage has resulted in Hot Pink Spice Saga. It is an exquisitely illustrated snapshot of the diversity of life in India, of the people, food, colour, culture, spices, flavours … you get the picture? The book is peppered with wonderful recipes generously
shared by locals – Peta and Julie then tested and adapted these recipes with the New Zealand home cook in mind, and the results are mouthwatering. This is a book you will dip into repeatedly, for the insights into life in India and the personalities revealed just as much as the recipes. Hot Pink Spice Saga, An Indian Culinary Travelogue with Recipes. By Peta Mathias and Julie Le Clerc. RRP$49.99 Random House NZ
Fitness Journal asked Peta Mathias to share some tales from her journey: What is one of your most treasured memories from India? On our way home to Jaipur from a trip to a farm we stopped off for some goat’s milk masala chai at a goat farm. A lovely old village lady boiled the chai on a twig fire and it tasted sort of smokey and naturally sweet. In this area they say the cooking tastes the way it does because of the sweet water, unlike in Jaipur where the water is hard. It was dusk, everything was quiet, the old lady was dressed in beautiful colourful clothes and hunched over her fire and we just sat there contemplating life. One of your favourite new ingredients and why? Fresh fenugreek. In the markets you see bunches of these little green leaves everywhere. It has no perfume or particular flavour but has a very distinctive taste when cooked and is very good with chicken. The flat, oblong dried seeds are more obtainable outside India although I can buy fenugreek fresh from my local Indian - it is not hard to grow and is related to the pea family. When cooked it tastes slightly bitter, slightly sweet and slightly nutty like burnt maple syrup.
will disintegrate and float away. Gold and silver leaf can also be printed onto fabric but there are very few people who do it now as it is excessively expensive. We went to the varak quarter to watch the workers. Everywhere there are old buildings full of basic open rooms. Inside them are men, bare to the waist, sitting cross-legged and banging what looks like a small piece of leather with hammers. They were smiling and friendly and invited us in to look. What they are actually pounding is small booklets made of dried bull intestines with little pieces of silver or gold between each page. What is something you learned about each other on your travels? I have never written a book with anyone else before so it was great to be working with a friend and sharing the load. I learned that my swear words are much worse than Julie’s and that she’s a very good hairdresser - she dyed my hair expertly on the verandah of Diggi Palace Hotel while I drank gin and tonic.
recipe extract Husna’s mango and prawn salad SERVES 4
“I always find it magical to eat gold and silver on my food.” What is something you did for your own wellbeing while in India? I always have ayervedic massages in India so I gave it one more go in Jaipur and the woman therapist poured so much oil into my belly button that I almost drowned from the bottom up and slid off the hard wooden massage table. Then I got closed in a steam cabinet and almost fainted. Stumbling out of the clinic, I gave up a prayer to the Virgin Mary and asked her not to lead me into any more temptation with the science of life. I know 1.237 billion Indians can’t be wrong and I know Ayurveda is 5000 years old but I think I will retain my impurities and save them for my massage therapist in Auckland. Most unusual food combination you tasted while in India? I always find it magical to eat gold and silver on my food. It’s called varak and is very fine metal leaf used to decorate Indian sweets. The leaves are extremely fragile and just with the heat of the fingers
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500g raw prawn cutlets, veins removed 2 ripe mangoes, peeled and diced 1 red onion, finely chopped 1/2 tsp finely chopped fresh green chilli (or more to taste) Juice of 1 lemon 2 tsp extra virgin olive oil 2 tbsp coarsely chopped fresh coriander leaves Salt to taste Poach the prawns in a frying pan containing a small amount of gently simmering water for 1–2 minutes on each side, or until the prawns turn bright pink indicating they are cooked. Remove to cool while you prepare the other ingredients. Mix all the ingredients together, seasoning with salt to taste. Toss well so the flavours combine. Recipe extract from Hot Pink Spice Saga by Peta Mathias and Julie Le Clerc (RRP$49.00, Random House NZ). Photograph by Julie Le Clerc.
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The Ketogenic diet The art and science of peak performance on a low-carb high-fat diet More than just a diet, using fat to fuel the body instead of carbohydrates has scientifically proven to improve biomarkers of age, optimise weight loss and reverse chronic diseases, including some cancers. By deborah murtagh
N
ot only does the ketogenic diet offer a potential cure for diabesity (diabetes + obesity), it may provide a solution for endurance athletes, who as they age are gaining weight and no longer reaching peak performance levels. Big claims? Indeed. However, new long-term research into this way of eating is shattering old-school paradigms on nutrition, and is changing the way we view and approach our modern diet. Over the past decade I have spent 80 percent of my time in nutritional ketosis. I am living proof that a long-term ketogenic diet works. If my schedule is demanding (it usually is) or if I am public speaking and need to be at my best, I will ensure I reach nutritional ketosis leading up to and during the event. It is while I am in this fat-adapted state that I perform at my absolute best. Moreover, for the past decade my weight hasn’t fluctuated more than 3kgs, not bad for a woman in her 40s. In a ketogenic state I have untold energy and my brain function and IQ are optimised. As a weightloss coach for nearly two decades, I am convinced that for a majority of overweight people (there are exceptions), this
Deborah Murtagh
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way of life improves health and wellbeing in a myriad of ways. Most people suffering with obesity are in more often than not, sensitive to carbohydrates, so limiting carbohydrate intake makes sense. What is Nutritional Ketosis? The term Nutritional Ketosis was coined by Dr Stephen D. Phinney some 30 years ago to clarify confusion particularly among physicians, between ketosis induced by carbohydrate restriction and ketosis caused by the absence of insulin in type 1 diabetes, which leads to ketoacidosis. Ketones in extremely high levels can be a toxic byproduct of fat metabolism. However in very low doses they are also a useful substrate for healthy fat metabolism and weight loss. There is no more risk of ketoacidosis in healthy individuals by inducing nutritional ketosis, as there is inducing diabetic coma through extreme blood sugar levels in healthy individuals. A healthy body will keep these levels in a healthy range. The ketogenic diet has been around since the beginning of time. It refers to the fuel source your body survives on. The standard western supermarket diet is high in carbohydrates and as your body digests these car-
bohydrates, they are converted into glucose (sugar) then glucose molecules fuel each cell in your body. When we reduce our carbohydrate intake to a minimum (usually five to 10 percent of daily caloric intake) there is no longer enough glucose to fuel the body, so the body very cleverly goes looking for a second fuel source. It turns to stored fat cells and or dietary fat, and the liver converts this fat into ketones. Ketones then become the primary fuel for each cell in your body. This is called fat-adaptation, and the clinical term for this is to say you are in a ketogenic state, or your body is in nutritional ketosis. And the side-effects can be extremely positive. Ketosis and cancer It is interesting that many cancer cells do not have the ability to adapt to using ketones as fuel and in return quite literally starve to death. Hence the ketogenic diet has sparked enormous interest in cancer research. We still don’t know how cancer kills us exactly but what we do know is that robs us of glucose (sugar, our fuel source). Cancer loves sugar; it robs our body of it and feasts upon it. Eventually it can do this to an extent that by the time someone has cancer throughout their body, it quite literally starves them to death, which is why we see wasting away towards the end of life with cancer. Ask any oncologist if their cancer patients are sugar addicts. The problem is that it is not the patient themselves who desire the sugar; it is the cancer in their bodies robbing them of it and demanding more. While cancer remains a mystery, some theories have emerged that cancer is in fact a fungus. Whether it is or not, it can act like one in the body; it overtakes us and gains strength from sugar. I have coached many cancer patients through my cancer ketogenic dietary protocol with great success. At this level it can be quite a technical nutritional approach and does require an experienced person to guide them into reaching optimal ketogenic levels while maintaining an alkalised state which is also important for cancer. (Yes the two are possible). Is ketosis a natural metabolic state? Many traditional nutrition experts believe that nutritional ketosis is actually the natural state of Paleolithic man, given how restricted our carbohydrate and sugar intake was historically. The macronutrient ratios of a ketogenic diet are 65 percent fat, 30 percent protein and 5 percent carbohydrate (from daily caloric intake). The carbohydrates that are consumed consist of low-glycemic high-fibre vegetables with some fruit. Adequate protein levels are consumed to maintain, build and repair muscle mass, however too much protein is not advised. The rest of our diet is made up of nutrient-dense fats that fuel the body; such as nuts and seeds including their oils, avocado, olive and coconut oils and animal fats such as butter, lard, cream and soft cheeses. And in case you are wondering, yes, you can drink wine if you follow this protocol correctly. One could argue that hunter-gatherers naturally ate very similar to this and certainly the most studied ketogenic diet is that of the Inuit. Called the Inuit Paradox, their native diet consists of high-fat/high-protein with basically no fruits or vegetables. The Inuit
have extremely low levels of the world’s biggest killers - heart disease and cancer. Neurological benefits The ketogenic way of eating also provides enormous levels of satiety (fullness after a meal), as the body becomes deeply nourished when we eat this way and therefore our brain isn’t constantly looking for nourishment. High carb diets make you hungry. Another benefit is that obtaining a ketogenic state optimises brain function. In fact this diet has proven to reduce symptoms of neurological disorders such as Parkinson’s disease, Alzheimer’s disease, brain cancer, autism, and multiple sclerosis. It has long been used to treat childhood epilepsy and ketosis has clinically proven to significantly reduce seizures. The paradigm shift It is obvious to see that the low-fat/highcarb diet has truly been one of the biggest dietary blunders in history; it has led to unprecedented rates of obesity, heart disease and chronic illness. Simply put - we were wrong. Fat doesn’t make you fat or unhealthy carbohydrate (sugar) does. For most of us, the suggestion that high-fat diets may actually be healthy seems totally contradictory to everything we’ve been told about nutrition, as experts have endorsed low-fat/high-carb over 60 years. But it’s time every health professional took the time to research thoroughly the evidence that has been brought to light. It takes a brave clinician indeed to change opinion and admit we all had it very wrong, but it must and will eventually happen. The politics Food is political, in fact our western dietary guidelines originated with the United States Department of Agriculture (USDA); they were designed to support agriculture not human nutrition. Therefore a shift in the public consensus will be one shrouded in politics, because in order to change we must first admit we were wrong. The truth is not only are high-carb diets are killing us, but fat is actually healthy. The billion-dollar-a-year statin drug (cholesterol lowering) cartel along with the power of the grain and sugar (processed foods) industries will spark a food and nutrition debate that will span decades. This really is the new tobacco. There is hope Sweden has become the first country to officially reject the low-fat/high-carb diet and has publicly announced new dietary guidelines to support low-carb/high-fat nutrition advice. The Swedish Council on Health Technology Assessment provided a two-year study analysing 16,000 nutrition studies published through May 2013. So there is hope that other countries may eventually change. The first to lead will be countries that allow science over politics to prevail. However it is a known fact that currently politics wins over science. The cholesterol myth The leading question is “what about cholesterol? Won’t this cause heart disease and cause heart attacks?” While this is still a mainstream attitude by most health professionals, the answer is no, dietary cholesterol has no impact of the body’s cholesterol levels. So next time your doctor suggests you lower your butter intake, ask them if they in fact they mean you should lower your sugar intake. The cholesterol myth is that dietary fat causes heart disease, however this is a hypothesis that to this day has never been scientifically validated. Why don’t dieticians and doctors currently promote this diet? Professionals frequently recommend the www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Garlic roasted marrow
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t is said that marrow is something you either love or hate, but I have yet to find someone who doesn’t love this dish. Considered offal, marrow is sweet and full of anti-inflammatory immune building, cancer killing nutrients that strengthen bones, ligaments and cartilage as well as the brain. Marrow is also a potent source of collagen, which cooks down into gelatine making marrow a powerful anti-ageing food. Forget collagen building facial creams and botox; you are far better off to ingest this dish weekly than you are paying for expensive anti-ageing treatments. Marrow produces 500 billion blood cells that transport oxygen to the body, marrow contains lymphocytes, which support your immune system and it is a major source of stem cells, which repair your body. Collagen also heals the villi in the gut helping to protect the body from leaky gut syndrome. Marrow, makes up 4 percent of your total body mass, is also a rich source of calcium, sulphur, iron, potassium, phosphorus and magnesium. Alkylglycerols found in marrow (also in mother’s milk and shark oil) inhibit cancer growth by selectively killing cancerous cells. Ask your butcher to prepare two femur beef bones by removing the thick ends of the bone, (these can be cut into pieces for stock) then ask him to cut the bone lengthways down the middle so the marrow is exposed on both sides.
You do not want marrow rounds, as the fat will fall out of the bottom when roasting. Long pieces are best. Ingredients: Whole milk to soak the bones 3 cloves of chopped garlic per piece of marrow To serve: 2-3 thin slices of lightly toasted sourdough ciabatta per piece of marrow 2-3 tbsp Italian flat leaf parsley per piece of marrow Soak your prepared marrow in cold whole milk for several hours or overnight. Drain from the milk and carefully run under cold water to rinse. Discard the milk. Place your marrow onto a baking tray marrow side up. Sprinkle with salt and pepper and place into your hot 200°C oven for 15 minutes. Remove and sprinkle your garlic over the marrow and return to the oven to bake for a further 10 to 15 minutes. Remove from the oven and check to see if your marrow is cooked through, there should be no signs on pinkness in the base of the marrow against the bone. Serve topped with your parsley and additional fresh cracked pepper, with your sourdough ciabatta.
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ketogenic diet however it is not yet accepted as a mainstream protocol. The reason is both political and a matter of education. This diet is shrouded in controversy against old-school science verses modern scientific research. So low-carb diets have remained fringe concepts, because it is not only hard for us to admit we were wrong, but also it’s easy to criticise what we don’t understand. If we studied one philosophy and adopted that as our belief, it is very difficult to change what has been ingrained in us. We don’t have to learn new information opting for wilful ignorance instead. Ketosis for weight loss Without being aware, most people today have become carb-sensitive. Our blood sugar levels are on a constant rollercoaster resulting in highs and lows in energy. If you are a mid-afternoon napper or snacker, you will know what I mean. But high blood sugar also contributes to many chronic degenerative diseases, including heart disease. Other symptoms of carbohydrate intolerance are bloating, sleepiness after eating, physical and mental fatigue, depression and fat storage. Due to a life on the high-carb diet carb sensitivity is now a common problem. The ketogenic diet provides the solution. Endurance exercise and ketosis “Studies of elite athletes adapted to low-carb diets have uncovered one unexpected finding – their extraordinary ability to produce energy at very high rates purely from the oxidation of fat,” Tim Noakes wrote in the British Journal of Sports Medicine. Noakes and his colleagues, Drs Jeff Volek and Stephen Phinney, said the field of low-carb sports performance is under-investigated and in need of further exploration. Meanwhile, in nine out of 11 low-carb performance studies a low-carb diet proved better than, or just as effective as, a highcarb diet for endurance performance. Many athletes report greater endurance and increased performance in this state, largely put down to the fact the body will fuel not only off dietary fat, but also stored fat. We can store more fat as fuel than we can glycogen from carbohydrate consumption. In other words fat is nutrient-dense and we require much less of it, as it takes longer to burn. Carbohydrate levels must be topped up during endurance events whereas fat doesn’t require topping up – your body www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
will efficiently burn your body’s fat stores for prolonged periods of time. Why carb fueling doesn’t work long-term For many athletes the long-term effects of carb-fueling can result in adverse biomarkers of age, such as elevated body fat percentage, high cholesterol and increased blood sugar levels leading to inflammation. Inflammation is linked to chronic disease. A diet containing simple carbohydrates can easily result in a slightly elevated insulin level, which in turn can paradoxically result in an inability to oxidise fat. So despite all your exercise, an elevated insulin level can create an environment where your body cannot access its internal fat stores. This is commonly observed in my clinic with clients, who despite intense exercise, fail to lose weight. In carb sensitive individuals, no amount of exercise will result in weight loss while you are fueling it with carbohydrate. In fact you will become inflamed and your body will retain water as well as fat. The key is nutritional coaching that induces a ketogenic state – I see stubborn weight loss completely overturned with this approach. Will it work with you? So far I have worked with thousands of patients coaching them into a ketogenic fat-adapted state. Rarely will I see this protocol not work for health, endurance and weight loss. Occasionally a client with a pre-existing metabolic condition may not easily reach ketosis. These issues are generally resolved by addressing these conditions first. However I have yet to see a client who hasn’t dramatically improved energy levels, cognitive thinking and emotional stability on a ketogenic diet. This is a highly disclipined dietary approach and one that is difficult to learn for a novice, hence I recommend seeking professional advice. At my clinic we offer professional eight-week coaching packages, whereby almost daily contact is offered so clients stay both motivated and inspired to achieve their goals. We find that intimate coaching allows the client to focus on enjoying the process, while we worry about tweaking the details, so results are optimised. There is a healthy way to approach this diet and a very unhealthy way, so ensuring your body gets the nutrients it requires while on this protocol it is the key to long-term success. My advice - give it a go. You have nothing to lose but fat and brain fog.
ketogenic tips Eat lean protein, not too much 2-3 times a day. Focus on green leafy and high-fibre
vegetables, raw is best. Include micro-greens and sprouts as these are nutrient-dense and alkalising. Eat some raw low glycemic index fruits, mostly citrus and berries, but not too much at once. Enjoy nuts and seeds including their oils and milks.
Include fat at every meal including avocado,
duck-fat, lard, butter, olive oil, coconut oil and soft cheeses. Home-made mayonnaise and oil-based dressing should be used with every meal. The use of a little apple cider vinegar in water can help the body maintain and alkalised state. Avoid vegetable oils such as canola, grapeseed and soy oils; these are high in omega 6 and can be pro-inflammatory. All grains, sugars and processed foods.
Deborah Murtagh founded Whole Food Secrets, a nutrition and cookery school in rural Cambridge which also offers an online programme in nutrition and weight loss, and The Body Coaches, a nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com
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We can heal our bodies Did you know that we can heal ourselves with the help of our body? One thing which interferes with this is stress. When I talk about stress, I mean all types of stress; nutritional (lack of nutrients lack of antioxidants and an abundance of free radicals), mental, emotional and physical. By Danielle roberts If we broke down our bodies to one of its smallest elements you would be left with trillions of individual cells (of many different kinds, as they would all come from different parts of the body). Most of these cells contain enzymes and other complexes which use nutrients and compounds to create energy for our bodies to utilise. One way for our body to create energy is to (when exercising for long periods and eating) use a process called oxidation. Chemically this means oxygen is reduced to an unstable reactive molecule. We call these free radicals. Free radicals can also be produced from too much toxic activity (alcohol, mental and emotional stress, processed foods high in sugar and bad fats, drugs, some medications, environmental chemicals etc) in the body. While the liver is busily trying to remove toxins, oxidation is occurring. If there is a toxic overload; meaning the liver cannot keep up and the blood becomes toxic, which is then pumped around the body, this can cause issues in many different organs (all made of cells). The result is cellular damage. The body works with balance; breakdown and build up, cell death and cell regeneration. However when the breakdown and death outweigh the build up and regeneration; this is when weight gain (as our bodies develop a state of chronic inflammation) and disease can occur. Why? Because our bodies are either not making enough antioxidants or we are not getting enough in our diet to combat the amount we are using to protect ourselves from free radical damage. Antioxidants protect our cells from being
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damaged, by giving them the electrons necessary to balance them out again and become stable. This means they are no longer reactive, and will not try to use the cell membrane to balance. If our cells are in an environment where free radical damage is occurring for long periods of time without antioxidants, this creates rips in the cell membrane. Our organs are made of tissues which in turn are composed of cells. So, if there is continual damage to the the cell membrane without repair, we are essentially losing the integrity of tissues that make up our organs. Hence, whatever function the organ is responsible for becomes less and less efficient. For example: liver cell damage will cause a reduction in the liver’s ability to detoxify and recycle cholesterol and hormones. This leads to an increase in toxins, bad cholesterol (LDL) and undesirable forms of hormones. In more severe cases, liver cells die resulting in a condition called fatty liver, where globules of fat take the place of the dead liver cell if their are no nutrients in the environment to help create new ones. What happens then, with all of this damage occurring in the body? The immune system kicks in and initiates an inflammatory response. This inflammatory response is good at helping us heal when we are injured, but only in a short-term scenario. In a long-term scenario, such as constant stress on the body, it is not healing. It causes the body to go into protection mode and store fat all over the body. This long-term stress and the immune system constantly producing this inflammatory response can do two things to ruin our
five tips 1) Eliminate/reduce substance abusealcohol and drugs 2) Introduce greater quantities of leafy greens – kale, spinach, watercress etc 3) Make sure you eat different coloured fruits and vegetables. All colours are signs of different antioxidants used to mop up free radicals in certain tissues and organs in the body. 4) Increasing the proportion of your diet from plant-based sources increases your intake of compounds called
immune system. Firstly it can wear out the functioning of our immune system, so it no longer can protect us from viruses and bacterial attacks. Secondly, it can cause our immune system to no longer recognise our own body cells due to the long term inflammation initiating cell attack. This is known as an auto immune response (in extreme cases), resulting in many auto immune diseases.
phytonutrients (Phyto = plant). These are compounds we can only get from plants which aid different functions in our body. 5) Actively reduce mental and emotional stress. Do yoga or tai chi, go walking (in nature is best), become aware of your thoughts and rather than focusing on the negative aspects, aim to focus on the positive, take up mediation daily, practise deep breathing. This is also a good way to balance more intense physical activity you may be doing.
This can cause significant mental and emotional pain, as we lose the ability to have the vitality to love life and everything and everyone around us. My intention is not to scare you, I just wish to educate you on how the body works, so you can make more informed decisions about your lifestyle and the way you treat your body. Remember you only have one. www.fuelnutrition.co.nz
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Wondering about weight? Weight gain. Everyone knows it is a simple matter of the amount and type of food, versus the amount of exercise and energy used, right? By Monica van de weerd
When your body is healthy and fit, with all systems functioning normally, the answer is yes. But often there are hurdles and loops we have to untangle before we can get long term results. If you have been doing everything right; but with no real results, one of these following reasons could be yours.
Hormonal imbalance Medication Stress Digestion problems Adrenal fatigue Hypothyroidism (low thyroid function) Hydration Nutrition – lack of
Let’s have a look at some of the reasons individually. Hormonal imbalance Our body’s hormones are usually not thought about until they go wrong. When they are working as they should – life is easy. But they can get out of balance, you can experience weight changes. When you have a hormonal imbalance, even if you are nourishing yourself with the right diet and exercise, you still may not lose weight. There are herbs that help with hormonal imbalances so talk to your natural health practitioner today. Medication Some medications have the side effect of weight gain. Check with your pharmacy, health professional or online for informa-
tion about your medication. Using natural health to help support weight loss while on medication can be difficult. There could be contra indications to taking herbs or nutritional supplements, so read the label or talk to your health practitioner. Always watch for changes in your body or the initial condition and keep your doctor informed. Stress Symptoms of stress: Sleep disturbance Weight gain/loss Fatigue Pain Emotional, anxious, agitated, irritable, depressed Reduced mental ability, concentration, memory, ability to make decisions or solve problems Poor or increased appetite, food cravings Reduced sex drive, substance abuse, overwork Stress can wreak havoc on your health. When you are under pressure, your body reacts by releasing adrenaline. Adrenaline increases your heart rate and blood pressure, causes your muscles to tense, and slows your digestion. When your body’s adrenal glands release hormones such as cortisal and norepinephrine, these hormones instantly mobilise and use electrolytes and nutrients such as magnesium, potassium, B vitamins, vitamin and amino acids. One of the miner-
als the body uses the most during stress is magnesium. When your body releases adrenaline, it simultaneously releases magnesium. Magnesium helps the muscles, including the heart, contract and relax, it creates energy for the body, and it helps buffer some of the jarring effects of adrenaline. If you experience stress, especially chronic stress, it is important to replenish nutrients and help the digestion system to function normally to counter any weight gain. Digestion problems Digestion can be affected by stress, medication, and hormonal imbalance. But we can also have poor digestion genetically or because of poor food choices. Weight gain is the usual side effect, although energy levels and immunity can also be lowered. Digestion as a cause of weight gain is a quicker ‘fix’. If you have symptoms of bloating, wind, pain or cramp in your abdomen, too loose or dry bowel movements or less than at least one movement a day – there are natural herbs and whole food supplements which can help. Adrenal fatigue Long term stress leads to adrenal fatigue. When you reach this point, your digestive system and hormonal balance are often so fatigued that weight loss becomes an even harder goal to reach. When you have adrenal fatigue you need to make some urgent life changes.
How to survive the everyday stress of today: Be in the present Multivitamin Omega 3 fish oil/krill oil Correct deficiencies – B Complex, D, C, Zinc, Magnesium Colostrum, probiotics, digestive support Amino acids As your adrenal system gets stronger as your life moves through the stress level and your body is nurtured back to health – then your body can become receptive to weight loss (or gain if you loose weight with this much stress) Low thyriod function Hypothyroidism (low thyroid function) can affect your entire body, so the symptoms associated with hypothyroidism can be very diverse. Fatigue; weight gain; outer thinning of eyebrows, feet soles hardening and cracking; hair loss are just a few. Low thyroid can be supported through supplements. Talk to your health care professional today. Weight will be very hard to lose with a low thyroid function. Hydration Weightloss 101. The easiest way to make a change and start losing weight is to drink enough water and have more NUTRITION. Drink a glass of water before every meal/ snack. Drink less alcohol. Hunger is often confused by the body as thirst. When you drink enough water then you will eat less and crave less too. Mid afternoon mind fog is often diminished. Add some mineral drops ofr a drop of lemon/apple cider vinegar for taste if you do not like water. This also aids digestion. Nutrition Adding a nutritional smoothie to your daily intake makes a difference if there is not enough nutrition in your daily diet. Whole green foods are available in powder form. They taste great and are easy to make up and are a staple item on your health store shelf. It is important to choose one which is easily absorbed, nutrient rich with no sugar or added nasties. Weight-loss tips Drink enough water Eat meals regularly – choose food wisely Find out what is stopping your ability to lose weight. Do a detox www.naturallyhealthy.co.nz
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Is that a broken rib? Rib fractures are common injuries, most often the result of a fall. The anterior and anterolateral ends of the lower two or three ribs are particularly vulnerable.
BY Dr Peter Gendall
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he mechanism of injury is often a fall with impaction on a hard object such as a rock, a tree trunk or another person. Knee to chest impactions on landing unexpectedly or poorly ,after jumping is a potent cause of fracture of lower ribs in skiing and snowboarding as well as running sports. In New Zealand, rugby and rugby league are sports that commonly produce rib fractures, often to a player on the bottom of a ruck. Rowing is another sport in which rib fractures are relatively common. Rib fractures in rowing are usually stress fractures; the result of multiple episodes of overuse accumulating micro injuries in one region until the hard outer bone cortex gives way. Do we need to investigate rib fractures? My answer would be “probably”, or “it depends” Key questions about rib fractures are: 1. Do we need to image these injuries? 2. What is the best way to image rib fractures? Often the history and examination point very strongly to the presence of a rib fracture, perhaps two fractures in adjacent ribs; in such patients it is not necessary to investigate. However, confirming a rib fracture can give the sportsman a useful timeframe of healing expectation. A soft tissue injury to the chest is often as painful initially as a fracture, but will improve faster. Rib fractures cause
prolonged pain: most fractures will be fully healed in 12 weeks and pain and tenderness will usually be minimised by around eight weeks. It is usual to obtain chest x-rays, including oblique views, to look for rib fractures. Although small fractures of the anterior rib ends are often very difficult to demonstrate on x-ray. X-rays are useful examinations which also look at the lungs to assess collapse of a lung or part of a lung or pneumonia. These lung problems can be secondary to rib fractures, or give similar symptoms to fractures.
Oblique Rib Xray. Staple marks mildly displaced rib fracture.
Ultrasound is an excellent way to find rib fractures Ultrasound is very sensitive in detecting rib fractures. It shows the surface of the bones and adjacent soft tissue swelling. Pressure on the ultrasound probe usually provokes tenderness along the line of a broken rib. Ultrasound is also able to show fractures of the costal cartilages. These cartilaginous structures are an anterior prolongation of the ribs and are not visible on x-ray because they do not contain calcium. There is a small subset of patients with upper abdominal pain who are referred to us for ultrasound examination and turn out to have a rib fracture responsible for their symptoms. When we inquire into the history there is often a fall in the previous few weeks, considered a minor event, of no consequence, at the time. Summary Rib fractures are a painful nuisance. Confirming the injury with x-ray or ultrasound gives our patients a useful appreciation of the timeframe of expected disability. X-rays are useful in picking up lung and chest complications of these injuries. www.riverradiology.co.nz
Ultrasound Right Eighth Rib Rib margin shown as white line, marked by white triangle. Note step in white line at fracture site and associated black/grey swelling about the fracture.
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Yoga for Athletes – what is it all about? Sarah MacDonald is a Cambridge-based professional yoga teacher, and New Zealand’s only officially certified Yoga for Athletes instructor. In this column, she explains the importance and relevance of Yoga for Athletes. By Sarah MacDonald
W
hen someone mentions ‘yoga’ to you, what images come up in your mind? If you are thinking along the lines of ‘what’s hot in the fitness world’ right now this may be a heated room full of half-dressed, sweaty, fit, bendy bodies twisting themselves into improbable forms. At the other end of the spectrum perhaps you imagine a quiet candlelit room of people deep in meditation. There is a very broad range these days of what people perceive yoga to be about. The truth is that yoga can be many different things to many different people. In this column I’m introducing you specifically to Yoga for Athletes. When I talk to people about Yoga for Athletes, the first thing I usually need to explain is the important difference between ‘yoga for athletes’ and ‘athletic yoga’. Athletic yoga may be that room of bendy people sweating it out in a hot ‘power yoga’ class. ‘Yoga for Athletes’ can be quite different. Yoga for Athletes is yoga that has been specifically designed to complement an athlete’s training regime. It considers the both the physical and psychological demands of an athlete’s training, and helps keep both the body and mind in balance. On a physical level this includes looking
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at the dominant muscle use patterns, and working to promote a healthy balance of strength, stability, flexibility (range of motion) and alignment. Yoga for Athletes helps maintain a good range of motion in areas that can become over-tight, and integrity in areas that may be comparatively underemployed or weak. This balance is extremely important, because over time such imbalances can lead to a state that all athletes dread: Injury. Yoga for Athletes is also very helpful for promoting strength through the whole body and improves essential skills like core strength and balance. On the mental side, Yoga for Athletes enhances and fine-tunes body awareness, awareness of the breath and mental focus. The saying ‘sport can be won or lost using the top two inches’, refers to mental toughness. As with any muscle, the brain can be trained too, and yoga helps athletes practice staying focused on the present moment, on each breath, and the task at hand. Recovery is a crucial part of an effective training programme. Yoga promotes effective recovery, giving the body and mind ‘enforced rest’ (usually this is athletes’ favourite aspect of yoga), which is quite different from simply blobbing out in front of the television. Who’s doing it? Athletes the world over are taking to yoga
How can you? Ideally, athletes would be able to access yoga classes designed just for them – meaning sports specific classes that fit
into the athlete’s or team’s regular training programme. The good news is that more athletes and coaches are starting to latch on to this concept. In terms of public yoga classes athletes can try, yoga is now quite accessible around the Waikato. Some public classes will be very suitable for athletes to attend, some less so. If you are a serious athlete in training, be mindful about what type of class you attend, and aim for those that will complement your current training (more on that in next month’s column). If you can find a specific Yoga for Athletes class that’s even better. www.balanceyoga.co.nz
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in increasing numbers, with many of them crediting yoga for helping keep in form, in balance, rested and mentally sharp, whilst reducing the risk of injury. Here in Waikato, athletes involved with Bike NZ and Triathlon NZ, and other sports such as rowing, swimming, kayaking, athletics and more, ranging from high school students to world champions, are realising the benefits of turning up on the mat.
Caci Hamilton, 547 Grey Street Visit caci.co.nz to read more of Stef’s story, or call us on 0800 458 458 for your free consultation.
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Out and about
Share your photos with Fitness Journal. Just email us at info@fitnessjournal.co.nz - with so many cool things happening in Waikato, we can’t get to all of them. So here’s your opportunity to share those special moments. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz
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* Please send high-res versions of your photos, with correctly spelled names and team information. We’d love to share them.
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7 1 Aerial view of the finish line at the Hamilton Half Marathon. 2 Advance training centre military prep school. 3 Sport Waikato holds Mum’s and Bub’s strollercise at Avantidrome. 4 Camille Buscomb of Hamilton, winner of the Hamilton Half Marathon who broke the women’s race
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record by three minutes. 5 Hamilton’s Aaron Pulford winner of the Half Marathon, who broke the race record he set last year by seven seconds. 6 David Nyika (and his gold medal), the Commonwealth Gold boxing medallist was ambassador for the Hamilton Half Marathon, pictured with event director Lyn Harris.
7 Kids having a go at golf at Sport Waikato’s Kihikihi holiday programme. 8 Kids getting active at Sport Waikato Holiday programme. 9 Group training at Advance training centre military prep school. 10 Extreme dodge ball action at JUMP.
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Fitness Journal’s Out and About page is proudly sponsored by Fairview Mazda 30
fitness journal november 2014
P 07 849 9899 | www.fairview.co.nz
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THE ALL NEW MAZDA 3 IS HERE
1 Waikato took out the gold medal in the B grade section at the annual National U12 Olympic Hopefuls waterpolo tournament. 2 Matt Sweet from St Paul’s at the NZ Junior Freeski Nationals at Cardrona ski-field in Wanaka. 3 Alex Powell had a stellar year for hockey, recognised for her achievement and contribution to the sport, at the Waikato Diocesan Sports Awards.
4 More action from Matt Sweet at the NZ Junior Freeski Nationals. 5 Water polo action at the annual National U12 Olympic Hopefuls waterpolo tournament. 6 Craig Murray (Mt Aspiring College) NZ Junior Freeski Nationals. Ski photos by Noah Regan-Roach.
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Cheers to our champions Show us your champions Just email us at info@fitnessjournal.co.nz - here’s your opportunity to tell us about our local champions. We’ll run a selection of photos each month in Fitness Journal and share more on Facebook and at www.fitnessjournal.co.nz * Please send high-res versions of your photos, with correctly spelled names and team information. We’d love to share them.
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Nobody knows Waikato sport like Lodge www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Visit Lodge.co.nz for all you need to know about buying or selling in Hamilton.
fitness journal November 2014
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Superfood Spotlight:
Find out about Fucoidan The world of superfoods is an intriguing one. This month we put the spotlight on fucoidan.
W
hat is it? Derived from seaweed, Matakana Superfoods’ Fucoidan is sourced from the pristine waters of Patagonia and the South Pacific. What the research says: Most of the initial interest in fucoidans from seaweed originated from studies of the people of the Japanese Island of Okinawa. Researchers found that those living on Okinawa had the highest consumption of fucoidan in their diet in Japan and the World, and that this, along with other social and lifestyle factors, may have been responsible for Okinawa having an unusually high number of its inhabitants living well past 100 years. Okinawa’s older population generally was more mobile and self-reliant, showed less heart disease, and cancer rates were lower than in other parts of Japan where the consumption of fucoidan rich seaweed was proportionately lower. In 2002 Japanese scientists tested the traditional breakfast of Okinawa people which consisted mainly of a soup made from oily fish and undaria seaweed rich in fucoidans. The results suggest that both oily fish and fucoidan-rich seaweed have benefits for health and when combined together these were multiplied. The benefits: Worldwide research into various forms of fucoidans extracted from
seaweed show potential health benefits in many areas including cancer, down regulation of inflammation, priming of the immune system, supporting the body’s healing processes, cardiovascular system, brain function and joint healing. Matakana Superfoods founder Kevin Glucina considers fucoidans one of the most exciting new natural products in the natural health field. “Much research is going on to find out specifics on how various types of fucoidan have positive impacts on the immune system,” he says. “The science surrounding different fucoidans is complex. Fucoidans extracted from different varieties of seaweed have different properties, the molecular weight of fucoidans also influences outcome as does the purity and bioactivity. Recommendations: To mimic the Okinawan diet, take one MSF fucoidan-rich 250mg capsule per day for general health. This is equivalent to the average traditional consumption of fucoidans by Okinawans – approximately 8g of dried Undaria seaweed per day.
WIN WIN WIN Win a bottle of fucoidan capsules to kick start your nutrition journey. Fitness Journal has one reader prize of fucoidan capsules to win. To enter, visit www.fitnessjournal.co.nz or send your name and contact details, with Fucoidan in the subject line, to win@fitnessjournal.co.nz Entries close November 30, 2014.
Key benefits: • • • •
Immune and T-Cell function Joint health and mobility Cadiovascular health Brain health
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Dietitians at Anglesea Why us for your sports nutrition advice? We work closely with athletes, GPs, physiotherapists and sports physicians to give individualised nutrition advice for training, competition and recovery. Dietitian - The title dietitian can only be used by a registered health professional who meets standards required by the NZ Dietitians Board. A dietitian not only has an undergraduate science degree in human nutrition but also a post-graduate diploma in dietetics. To practise in NZ, a dietitian must be registered with the Dietitians Board and hold a current practising certificate.
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fitness journal november 2014
Katherine Olson is our Sports Dietitian specialist. For more information or to book an appointment, contact us today.
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If you’re looking for an adults fitness class with a difference, check out our full body Leap fitness classes on trampolines!
Fitness classes are held throughout the week and bookings are essential.
We make use of all the equipment here at Leap to give you a hard but super fun work out. Our different tracks range from high intensity cardio workouts, waist slimming abs workouts, thigh burning squat work, hard-core boxing to even a balance yoga track to revive the body and mind. Call us today to book your class! 42 Sunshine Ave, Te Rapa, Hamilton 07 850 4222 • info@leapnz.co.nz www.leapnz.co.nz
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Gymsports holiday programmes
G
ymsports teaches the fundamental movement patterns for all sports and for a healthy life. As a club, we recognise the additional benefits that all individuals, especially children, gain from participation in gymsports: Confidence Co-ordination Self-awareness Self-management Large motor skills Fine motor skills Body Management Social Skills But most of all Gymsports is fun. Hamilton City Gymsports provides Gymsports based holiday programmes for ages 5-12 years. This is a fantastic opportunity for your child to come and try out Gymsports before enrolling in a term programme. Or maybe they just want to come to have a really good time with new friends doing exciting activities. In the holiday programme, your child will be given a taster of all the fundamental movement patterns; from safe landings to
rotation to swinging, by our Gymsports NZ qualified coaches. They will be involved in learning from a range of Gymsports: gymnastics, trampoline, rhythmic gymnastics, cheerleading, aerobics. A wide range of activities are planned each holidays, from gymnastics games to gymsports theatre to Olympic theme days to team challenges. Each day there is one quiet session, where your child may come home with a photo of themselves on the beam they have created the frame for, or a rocket ball they have made. All of our activities and programmes are run from our purpose built facility in Te Rapa, equipped with safe and appropriate Gymsports equipment. Our aim is to send your child home tired, happy and having learned a new skill or learned something more about how their body works. We have OSCAR approval if you are eligible for assistance. For further information on the holiday programme and term programmes please visit our website www.hamcitygymsports.co.nz
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From simple to sophisticated high technology sports bracing. Colin has more than 40 years of experience in fitting you with the most appropriate brace for your requirements. Use his expertise to save yourself time and money by getting it right first time.
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WIN WIN WIN Keep climbing at the Raglan Karioi Trail event If you’re looking for a December challenge, the Raglan Karioi Trail event may just be the answer.
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t involves a 24km mountain run, which sees you journey up the Karioi summit twice for a total ascent of 1850m. It’s tough, technical and you’ll need determination and off road running shoes. However, there’s also a fun and social aspect for those wishing to take it a bit more low key. You don’t need to run the whole time and you can stop to enjoy the amazing views – you have eight hours to finish it! Last year’s inaugural event was a huge success, with many of those same competitors back for seconds this year, looking to improve their times. Competitors have entered from around the North Island and there are also runners
from Chile, Brazil, France, Australia and Germany – not to mention a good swag of Raglan competitors too. The event starts and finishes on the south side of Karioi, on Saturday December 13th 2014, with all runners getting free beers and BBQ after the event. (Beer is kindly provided by The Good George and Bow St Depot Restaurant). Other sponsors involved include Bow St Depot Restaurant, Trek n Travel, Raglan Roast, Raglan Super Value, Swell Map, Ozone and Wahine Moe. This year’s event also includes a Mini Karioi Trail for kids aged 8 to 14, starting at 1.30pm. For more information or to register, visit www.raglankarioitrail.com
Raglan Karioi Trail event is offering a Fitness Journal reader (and friend) the chance to participate in the event on Saturday December 13. Just get training now and prepare for a challenge in a fun and supportive environment. The chosen winner can enter themselves in the single event, or enter with a friend (check with your friend first!) as a team. Options are 24km in the single event or 12km each as part of the team relay. To enter, visit www.fitnessjournal.co.nz or email your name and contact details, with Karioi Trail in the subject line, to win@fitnessjournal.co.nz Entries close on November 21, 2014.
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fitness journal november 2014
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Exercise in disguise Sick of the gym? Or pounding the pavement? JUMP has something new and exciting to keep you fit. Whether it be recreational or participating in a JUMP.fit fitness class, you can benefit from all the advantages a trampoline can offer, to leave you stronger, fitter and with greater stamina.
J
UMP.fit is a new fitness concept in New Zealand that can burn up to 1000 calories in a 45 minute session. Great cardio and strength conditioning techniques, the trampoline makes an interesting and fun class to participate in. New Zealand’s largest premier Indoor Trampoline Park, JUMP has taken trampoline fun to a whole new level offering more than 100 interconnected trampolines with a massive three lane foam pit, dodge
ball courts, basketball dunk lanes and a performance wall. JUMPing around while having fun is definitely a great way to ‘exercise in disguise’. Grab the kids, group of friends or your sports team for an alternative to exercise. Not only is it loads of fun but a NASA study reports that 10 minutes on a trampoline is equivalent to 33 minutes running. At JUMP you can literally bounce off the walls. There is plenty of space and lots of
KELLY SPORTS SCHOOL HOLIDAY PROGRAMMES Kelly SportS Waikato provide holiday programmes for children aged 5 - 13 years in Hamilton and Cambridge. We run sport based programmes with heaps of games, craft sessions and trip days. We are oSCAr approved meaning you may qualify for Winz subsidies.
For more information please call 07 839 9017 or email waikato@kellysports.co.nz
Check our website and book online at www.kellysports.co.nz
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padding, making JUMP safe for everyone. Kids can propel off the trampolines into the foam pit, or the more professional can practice aerial manoeuvers in a safe environment. Staff also referee dodge ball games and this is the most popular part of the park. JUMP appeals to a broad age range with fitness levels, from tots to pensioners, parkour fans to birthday party-goers. JUMP can host large groups, corporate functions, team bonding or just on your own or with the family. JUMP also takes pride in its onsite JUMP. fuel café which serves up daily wholesome fresh food cooked on the premises by our qualified chefs, so grab a coffee from our baristas while you spectate in comfort or refuel after your JUMP session.
JUMP sessions run for an hour and start every hour, with a safety briefing starting five minutes before the session. You have the option to JUMP for longer with a discounted second hour rate of only $10. The first hour for general admission is $16.50 and mini jumpers (under 110cm) are only $10. JUMP has locations in East Tamaki, Auckland and Frankton, Hamilton and another is opening in Mairangi Bay, Auckland early December 2014. This place is popular, so bookings are essential and the fastest and easiest way to do this is through the live online booking system on the website www.jumpwithus.co.nz. Come and JUMP with us, open 7 days till 7pm weeknights and 10pm Friday and Saturday nights.
We have a programme for your child!
Baby Gym & Playgym Gym for all 5-7yrs 8-12 yrs Gym Plus Family Gym Tumbling Boys Only Trampoline For All
Learning through exploration Fun and Fundamentals Extend the Fundamentals into skills Skill Extension without Competitions Family Fun in Fundamentals Everything from beginner to advanced Let boys be boys in a safe environment Extending the backyard skills
www.hamcitygymsports.co.nz office@hamcitygymsports.co.nz
(07) 849 4546
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Masculine Grooming – The New Man Appealing eyes, manicured eyebrows, chiselled cheekbones, strong jawline, healthy looking skin...
M
asculine grooming is changing. Having a hair-cut, being clean shaven and wearing aftershave is no longer enough for men who want to remain at the cutting edge of the workforce. These days men refine and perfect their appearance to meet their social ideals, self-worth, self-identity and competitive workplace edge. The modern workplace requires more social interaction and men are beginning to modify their appearance to comply with the current ideology that in order to be masculine and career-successful, one must be simultaneously well groomed and youthful. At the Tristram Appearance Medicine clinic it is a daily occurrence for men to visit for male grooming procedures. Under the one location at our purpose-built facility we can cater for your personal needs. For eyebrow grooming and shaping we use a technique called threading - the procedure is a lot less painful as no wax is used in the process.
If the skin has large pores, is dull and requires refinement then microdermabrasion and facial peels can be very beneficial. Facial red veins and veins around the nose can be lasered using the Cutera laser. The Cutera laser or IPL can be used for the removal of most unwanted hair. Frown lines can be easily treated with Botox. The corners of the mouth can be lifted with Botox and Dermal fillers to help take away a “grumpy” looking expression. The Tristram Appearance Medicine team provides professional and confidential advice, with treatments that maintain masculinity while giving a new freshly groomed appearance. “We have many options available for men at the Tristram Appearance Medicine clinic and we invite you to make the call now to see what is the most suitable option for you.” Call today on 07 838-1035 or email us on appts@tristramclinic.co.nz to book a complimentary consultation with Sonya or Stella.
You don’t have to wait – call us for a prompt appointment.
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industry bio:
Health-Performance Chiropractic... creating a better you naturally Health-Performance Chiropractic was established in Hamilton eight years ago with the aim to help people realise their innate potential. Health-Performance is a specialised Chiropractic-Applied Kinesiology centre.
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pplied Kinesiology, also referred to as “functional neurology” is a diagnostic system whereby muscle reflex patterns are tested and interpreted by skilled practitioners to assist in determining what type of care you need. It provides an immediate feedback system to enable the correct application of care. Primarily in our centres, our chiropractors focus on those reflexes which help strengthen the nervous system and improve function, learning, behaviour, muscle tone, control and performance. Health-Performance Chiropractic for children Initially we look to balancing the nervous system through cranial-sacral therapy, chiropractic adjustments, meridian therapy, neuro-myofascial work, visceral and nutritional care. In some children we need to assist the body to integrate several retained neonatal reflexes. At certain phases of development those reflexes should naturally integrate into our normal behaviour. However, if integration fails to occur, these reflexes may hinder learning, handwriting, gross and fine motor control, balance, concentration, reading and of course their confidence
Health-Performance Chiropractic for adults In adults we aim to alleviate excess stress on the body, especially the spine, by improving body strength and control. Retraining the body to function more efficiently thus optimising health and performance. Some of the procedures outlined for care of children are often needed to be applied to the adult.
The Health-Performance chiropractors Dr. Michael Hooker, B.Chiro Michael Hooker the Principal chiropractor at Health Performance Chiropractic has a passion for performance in all areas. Michael studied chiropractic after a long career in Exercise and Sport Science both as a lecturer and practitioner. Michael works with the elite and those struggling to get off the first rung. He is an Internationally Certified Chiropractic Sports Practitioner. Michael holds a Bachelor’s degree in Physical Education and a Master of Science degree in exercise and sport science. Michael completed his chiropractic degree at the New Zealand College of Chiropractic. Michael holds further chiropractic postgraduate qualifications in Applied Kinesiology, Sports Chiropractic and has completed the postgraduate course in Retained Neonatal Reflexes. Dr Marjolein Volker, BChiro Marjolein joined the Health-Performance team in 2013. Marjolein graduated from the New Zealand College of Chiropractic and has a postgraduate qualification in Applied Kinesiology. Dr Kane Albrecht Kane joined the Health-Performance team in 2013. Kane graduated from the New Zealand College of Chiropractic and has a postgraduate qualification in Applied Kinesiology has also has completed the postgraduate course in Retained Neonatal Reflexes. Like Michael, Kane and Marjolein both have a passion for holistic health and wellbeing and in helping people achieve their health and performance goals.
Camille Buscomb. The Health-Performance Chiropractic Better Naturally Programme A better brain-body connection naturally Move better naturally Eat better naturally Develop better naturally Think better naturally Function better naturally Age better naturally Perform better naturally
WAIKATO PODIATRY CLINIC LTD S P O RT S A N D G E N E R A L P O D I AT RY S P E C I A L I S T S
Specialised Chiropractic-Applied Kinesiology Centres linking Structure, Function and Biochemistry for improved Health, Performance, Learning and Behaviour
Hamilton | Rototuna | Cambridge
Phone 07 838 0003
Proudly Waikato owned and operated Waikato leading sports podiatrists
Total
Rototuna Shopping complex 07 8557687 20 Peachgrove Rd Ham East 07 8560205 www.healthperformance.co.nz
podiatry
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1st Floor, 274 Peachgrove Road, Five Cross Roads. Hamilton
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© Photo by SportPix
8553060 www.aituz.com
Kee Massage Therapy is owned and operated by Chanta Keesing, a qualified and experienced massage therapist to help you achieve these results. Phone today for an appointment. 9 Blakewell Lane, Dinsdale, Hamilton 3204, New Zealand P 021 499 306 E chanta@keemassage.co.nz www.keemassage.co.nz
fitness journal November 2014
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You don’t have to be great to get started, you have to start to be great.
reviving ancestral cooking
whole food secrets • Mobile Personal Training • Sport Specific Strength and Conditioning • Nutrition analysis and strategies • Small group training
meals that keep you slim & healthy 2 day class!
From Dad’s hives to Mum selling at the local farmers market, it’s all about living sweet. The real sweet. Honey is the Pohio family’s thing. We’ve got bees collecting in the King Country, Coromandel, Waikato and places off the beaten track. Back at home we turn this hard work into heaps of good stuff. From our morning toast to the afternoon cuppa we’re working on making life sweeter. We’ve done the hard yards and we’re excited to pass on what we know. Bees and honey are worth their weight in gold. Manuka binds all our products together. Literally. The proof is in the pudding. But it’s not pudding it’s honey. From hive to home, source to shelf, and bee to basket. We’re holding onto what’s golden.
An inspiring 2 part nutrition & cookery class teaching delicious Paleo style meals the family and your waistline will love! Friday the 21st November 9:30am to 2pm Saturday 22nd November 10am to 2:30pm Aspin Road Cambridge
_ BOOSTA CELLS Positioning.
We want to get every man and his dog into these Boosta Energy Cells, so let’s start drawing comparisons beween high performance energy needs and everyday needs.
Visit our website for booking details www.wholefoodsecrets.com email: info@wholefoodsecrets.com
The Cells need to appeal to both a High Performance audience and an Everyday audience.
P: 0800 648 011 W: boosta.co.nz
DOING SQUATS OR DOING SQUAT.
FOR A BIKE RIDE OR JUST GETTING OUTSIDE.
RUNNING MARATHONS OR RUNNING ERRANDS.
LIFTING WEIGHTS OR LIFTING PLATES.
Deborah Murtagh is a food writer, whole foods & weight loss coach, with 20 years clinical experience in natural medicine. Her motto is you are what you eat, think & feel! Her coaching packages and online schools specialise in ketogenic diets for weight loss and health.
BOOSTA | Brand Communication
Psssst... Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition) M: 027 8443547 E: danielle@fuelnutrition.co.nz www.fuelnutriton.co.nz www.facebook.com/fuel nutrition4life
...did you know that you can subscribe online to the e-edition of Fitness Journal? ...and it’s free! www.fitnessjournal.co.nz/subscribe
Herbal Shop & Clinic We provide with herbs, health and wellbeing. • Therapeutic herbal tinctures and tablets • Dried herbs and teas • Nutritional supplements incl. natural protein • Organic natural foods • Natural skin care products • Aromatherapy and massage products • Hair test for food intolerance • Consultation available with medical herbalists
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fitness journal november 2014
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
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FitnessJournal waikato edi tion
Volume 1: iss ue 3
october 201 4
The power o f
yoga
health | pe rFormance | wellbein g
world Fa o us From hamm ilton David Nyika
pages 9 and 23
and Jess Coate
Pea Protein the new wh
page 30
detox your body and mind
ey?
page 29
Fermented foods good for the gut page 31
insiders gu
ide to
Free
raglan grab your Fr ee
page 18
copy oF Fitne ss
journal toda y
FitnessJournal Read it. Like it. Live it.
If your business is part of our community, your business is our business.
‘‘
Think carefully – if even one of the following words defines your business you need to speak to our community in Fitness Journal.
Strength, self-improvement, performance, nutrition, lifestyle, health, rehabilitation, sport, leisure, weight loss, fitness, coaching, motivation, diet, medication, meditation, therapy, treatment, diagnosis, training, endurance, well-being, flexibility, agility, recovery, attitude, posture, appearance. Deidre Morris, director, Waikato Business Publications
’’
Check out www.fitnessjournal.co.nz and subscribe to our free ebook edition. Phone Deidre 027 2288 442 to have your business support our healthy community.
Like us on facebook /fitnessjournalwaikato
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39
Part of the family for over 40 years
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One look O l k tells t ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th first fi t drive d i confirms it. SKYACTIV TECHNOLOGY gives you sports performance with exceptional fuel economy; while i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything from live navigation to internet radio and social media connectivity. Whether you choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to allnewmazda3.co.nz
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with everything from live navigation to internet radio and social media connectivity. Whether you choose Hatch or Sedan, begin your Next Great Drive at your local Mazda Dealer or go to allnewmazda3.co.nz
One look O l k tells t ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th first fi t drive d i confirms it. SKYACTIV TECHNOLOGY gives you sports performance with exceptional fuel economy; while i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything from live navigation to internet radio and social media connectivity. Whether you choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to *Availability varies by model. allnewmazda3.co.nz
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