November 2015 Fitness Journal by Fitness Journal

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Fitness Journal Waikato Edition Volume 2: Issue 11 November 2015

honey hireme A force to be reckoned with

health | performance | wellbeing

Are you really hungry? Or eating from habit? Page 26

Page 6

Steve Gurney Triathlon training tips How to prevent injuries

Adventure Man Page 14

WIN: Go Superfood goodies, personal training sessions and Run Love compression socks

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You are beautiful – LOVE how you look nWhen it comes to boosting the priceless feeling of wellbeing and physical confidence, Hamilton boasts a dream team of highly qualified and experienced professionals – at Jeunesse MedSpa, one of the city’s best kept secrets.

This premier destination for advanced skin care and cosmetic enhancements not only boasts state of the art facilities, but it is headed up by an impressive team of doctors who use the latest research, have access to the most sophisticated training and equipment available on the market today and totally understand the importance of looking and feeling your best. And yet while the surroundings and team are clearly top tier, the Jeunesse MedSpa team are reassuringly welcoming and approachable to people of all ages and backgrounds, from teenage acne concerns through to those

wanting to experience the subtle benefits of the latest non surgical cosmetic appearance medicine techniques. Dr Kirshni Appanna is highly regarded in the cosmetic medicine field. She was one of two doctors to introduce the Vampire series of treatments (Vampire Facelift®, Vampire Facial®, Vampire Breast Lift®, O-Shot® and Priapus Shot®) to New Zealand and is currently an international trainer for these treatments. The experienced cosmetic medicine physician is also a Fellow and education officer of The New Zealand Society of Cosmetic Medicine. Cosmetic medicine is a new and evolving field of medicine and Kirshni, with Dr Johnathan

Armstrong, an experienced cosmetic physician, enjoy the combination of art and science needed for non surgical cosmetic enhancements. All Jeunesse treatments are medically proven and are carried out and supervised by our team of expert doctors. Linda Burgess is a qualified Dermal Therapist with over 20 years of industry experience. Specialising in dermal therapy procedures, she performs a range of treatments including skin analysis ,facial rejuvenation therapy , skin care planning, epidermal resurfacing techniques and light-based therapies to successfully treat common skin conditions in a safe and professional manner. Treat yourself to a fresh look secure in the knowledge that you are in professional caring hands, with the Jeunesse MedSpa team.

Ask about the Saving Face payment plan and QCard options. jeunesse.co.nz Jeunesse MedSpa specialises in:

www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz 274 Peachgrove Road, Five-X-Roads, Hamilton T: 078536677 | F: 07 8536674

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Wrinkle reduction Dermal fillers Skin Needling Platelet Rich Plasma Vampire Facial® Vampire Facelift® Vampire Breast lift® Vampire O-Shot® or Priapus Shot® IPL Hair Reduction Acne/scar treatment Pigmentation treatment Mole and skin tag removal Facial red vein treatment fitness journal November 2Medical grade skin care2015 Medical microdermabrasion

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From the editor

Competition corner

eeting people like Honey Hireme is one of the perks of the job as Fitness Journal editor. Honey is a world class athlete on the rugby field, yet is probably relatively unknown to the general public. While the entire country ‘went black’ in support of our awesome All Blacks efforts, to those ‘in the know’, Honey is referred to as the female version of Richie McCaw and Sonny Bill Williams. In fact, her nickname is Honey Bill Williams. It gives us enormous pride to share the stories of people like Honey, who just quietly gets on with the job of being exceptional. No fuss, no fanfare; just hard honest work and unrelenting dedication. She has been representing New Zealand for more than a decade, in rugby league, sevens and rugby. And she’s still going strong. There is a huge pool of talent in Waikato when it comes to these

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sports – and we’re thrilled to profile just a few of the female players who are making an impression. While we may not all be sporting superstars to the same level as Honey, anyone out there getting active is still champion of their own wellbeing. If you’re looking for a fun community event to take part in, we’ve got information on a host of local events coming up, perfect for all fitness levels and ages; from Round the Bridges to Raglan Karioi Trail. Check out how you can become involved. Hope to see you out there.

Lisa Potter Editor

FitnessJournal Waikato edition volume 2: iSSue 11 November 2015

hone y hireme

Are you really hungry? Or eating

A force to be reckoned with

from habit?

Find us on facebook:

www.facebook.com/fitnessjournalwaikato

Steve Gurney Adventure Man

triathlon traini

ng tips How to prevent injurie s

WIN: Go Superfoo d GoodieS,

fr ee

health | perform ance | Wellbein G

perSonal traininG

SeSSionS and run

love compreSSion

SockS

Red Seal Fit Protein Available in natural vanilla and chocolate, Red Seal’s Fit Protein powder contains 60 percent protein and proudly carries a five-star health rating. This delicious, easy to drink shake is low fat, low sugar, naturally flavoured and sweetened, and is a highly bioavailable protein option for those on the go. Like all Red Seal products, the Fit Protein range contains no artificial colours, flavours or preservatives. “Protein is an essential part of any fitness or weight loss regime,” says Red Seal marketing manager Sue Millinchip. “It is essential for many processes in the body including tissue repair, making enzymes, hormones and other essential chemicals. It is not stored by the body so it’s essential you get enough every day.” Win one of two Red Seal Fit Protein prize packs. Each prize consists of 1 x Red Seal Fit Protein powder in vanilla, 1 x Red Seal Fit Protein powder in chocolate, 1 x Fit Protein branded protein shaker. To enter, email your name and contact details to win@fitnessjournal.co.nz with Fit Protein in the subject line, or enter at fitnessjournal.co.nz Entries close December 11

Enter to win one of two prizes of these stylish Run Love compression socks. The snug-fitting, over-the-calf socks help improve oxygen delivery to muscles, speed up lactic acid removal and stabilise the lower leg for greater muscle efficiency. In clinical research, compression textiles have already been successful for many years. Inactive and lying patients as well as travellers during long distance flights wear compression socks to prevent thrombosis. For these people the socks provide a better flow rate in the venous system, smaller venous back pressure, thus a higher venous blood return to the heart. Compression garments use outside pressure on the muscles. This improves blood flow inside the muscles and surrounding connective tissue. The precondition for optimal oxygen and nutrient provision of muscles is an essentially even blood flow. Run Love compression socks are anatomically designed (there’s a left and right sock) with no toe seams and additional cushioning at the heel, ball and toes which improves comfort by cushioning your every step and are available from therunningskirtshop.co.nz To enter, email your name and contact details to win@fitnessjournal.co.nz with RunLove in the subject line, or enter at fitnessjournal.co.nz Entries close December 11

COVER photo: Lisa Potter 20438

FitnessJournal health | performance | wellbeing

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

Subscriptions Subscribe to receive our print edition in your letter box each month. One year subscription (12 issues) Six month subscription (6 issues) $56.00 incl GST and postage $29.00 incl GST and postage Visit www.fitnessjournal.co.nz/shop

Or happy reading our online edition? Then subscribe to the free e-edition of Fitness Journal and you’ll be emailed a link to our online edition each month. Visit www.fitnessjournal.co.nz/subscribe

Electronic forwarding Editorial (News releases/photos/letters): Production (Advertising copy/proofs): lisa@fitnessjournal.co.nz production@wbn.co.nz 12 Mill Street, Hamilton PO Box 1425, Hamilton 3240. Phone: (07) 838 1333

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WaikatoBusiness P U B L IC AT I O N S

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

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Body Shop Person of Inspiration One of the highlights of our month is hearing about people of inspiration in the community. And thanks to The Body Shop we can celebrate one of these people each month. This month Gail Preston, from Ngahinapouri, was nominated by Gabby Byrne, Sport Waikato Waipa Active & Well co-ordinator, who says: “I inherited Gail with my job. I got an office, a computer and a phone but most importantly I got a small team of aquafit volunteers, one of whom was Gail. That was nearly five years ago and I haven’t stopped being grateful for hitting the jackpot ever since. “Who could have known that a farmer from Ngahinapouri with substantial hearing loss would be a confident and effective exercise class leader? Gail has a strong sense of community and despite some health hurdles to climb, she has shown an unwavering

loyalty to our aquafit class. Gail drives quite a distance to come and join or lead the sessions. Often with some freshly laid eggs tucked under her arm, she is always committed and ready to inspire and motivate and lead a fun session. Gail has been unable to attend aquafit classes for some months due to ill health. She has given an astonishing amount of time over the years to classes in Te Awamutu and without her assistance I doubt we would have continued with twice a week classes. She is my ‘right hand man’ and her involvement has made an enormous difference for people in the community, many with chronic long-term health conditions like diabetes and arthritis, who participate in our twice weekly classes. Fitness Journal and The Body Shop would like to acknowledge the valuable contribution Gail makes to other people's lives – and we hope she enjoys her gift pack from The Body Shop.

fitness journal November 2015

We’re not taking a gamble on sun protection this summer. This Triumph & Disaster no dice SPF50 sunblock says no way to UVA, UVB and harmful rays. It’s designed by blokes for blokes (although girls can use it too). Forget about oily eyebrows and nostrils, or the socially awkward white-face; this sunscreen truly is non greasy and non whitening. triumphanddisaster.com

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Let’s make up! Enjoy natural beauty with the Osmosis Colour range, an exclusive mineral makeup collection that offers virtually seamless and natural looking coverage. Ingredients include goji berry and skin nourishing vitamins and antioxidants. Osmosisskin.co.nz

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These are a few of our favourite things...

We love Feel Good Food... and this latest offering from Nigella Lawson is exactly what we need at this time of year. Nigella Lawson: Feel Good Food is packed with endless food pleasure to soothe and uplift. Utterly delicious. www.nigella.com

We’re feeling like a superhero... thanks to the GO Superfood range of organic goodness. Nutrient rich, the range packs an awesome health punch. Loaded with vitamins and minerals, it’s an easy way to fuel your body. (Check out the GO Superfood recipes and competition on page 29) gosuperfood.co.nz 4

fitness journal November 2015

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WIN WIN WIN

Get trained Kick start your motivation with a helping hand from the Get It Fitness team of personal trainers. We’ve got two fantastic prizes worth $165 each up for grabs; each prize is for three individual personal training sessions from Joshua Sasa-Potoi and three individual personal training sessions from Erin Mascelle. Each session is one hour long and will be personalised to your specific requirements and goals.

Erin Mascelle:

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We’re feeling like a world champion... thanks to this newly released Smith cycling helmet. The award winning design boasts a honeycomb-like material designed to absorb up to 30 percent more energy on impact than the international standard. It also offers impressive impact protection, is aerodynamic and can accommodate goggles, a light or small camera. smithoptics.co.nz

Erin specialises in helping motivate and educate clients to ensure they achieve the results they want, while making a lifestyle change for the benefits of their health. Having played representative cricket, hockey and touch rugby, as well as competeting in powerlifting and flat water sprint kayaking - “I am constantly reminded of the positive effects exercise has on my own physical and psychological well-being, and have an ever increasing appreciation for what our body and minds are capable of. “I am passionate about health and fitness and want to share my enthusiasm, encourage and help you realise your full potential. I will take into account your unique needs, capabilities and goals to create a training experience that is not only challenging and achievable but also fun, lively and gratifying.”

Joshua Sasa-Potoi: “Do you feel like you are doomed to gain weight later in life because you are aging? Are you frustrated that you find no matter what you do, like slaving over a treadmill, grinding hard at lifting weights or constantly on a diet that you just can’t manage your waist size or see any results from your hard work? The key is to remember that the rewards are greater than the frustration. I can organise your training program into a challenging and realistic phases to help you gradually achieve specific aims and adapt to your potential, reaping the benefits of having a healthy, balanced, active lifestyle. “I can help you have a more active lifestyle, eating more wisely with quality calories, and assist you in keeping in even better health. I can energise your exercise program, help increase your motivational readiness and give you the behavioural skills to become more active.”

We’re not leaving home without our natural goodness this summer. This Grab & Go Goodness Try-Me kit is a collection of adorable mini sized natural skincare products, perfect for travel or popping in your handbag. Each Goodness product contains the hero ingredient, certified organic chia seed oil. Goodnessproducts.com

We’re pulling our socks up... our Run Love compression socks. These snug-fitting, over-the-calf socks help improve oxygen delivery to muscles, speed up lactic acid removal and stabilise the lower leg for greater muscle efficiency. therunningskirtshop.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

To enter, email your name and contact details to win@fitnessjournal.co.nz with Get It Fitness in the subject line, or enter at fitnessjournal.co.nz Entries close December 11. getitfitness.co.nz

Alison Storey

fitness journal November 2015

Honey Hireme has been a Kiwi Fern, a Black Fern and represented New Zealand and New Zealand Maori in sevens. And almost 16 years since first taking to the field for her country, she shows no signs of slowing down.

Honey Hireme A force to be reckoned with By Lisa Potter

he has been likened to legends such as Richie McCaw and Sonny Bill Williams – but Honey Hireme is a name many Kiwis aren’t even aware of, despite the fact she has close to 100 caps representing New Zealand in rugby, sevens and rugby league. With the women’s arms of these sports receiving just a fraction of the investment and media profile of its male counterparts, it is little surprise that most Kiwis have never even seen Honey in action, despite the fact she has trail blazed on the field for more than a decade. Affectionately dubbed ‘Honey Bill Williams’ by many in the sport for her talent and versatility, Honey first represented New Zealand straight out of school as an 18-yearold, making the New Zealand Women’s Rugby League team, a side she later went on to captain (and lead to victory in several World Cup games), as well as being named

fitness journal November 2015

women’s player of the year. She is a standout member of the New Zealand rugby sevens team, scoring nine tries in the opening three tournaments of the women’s sevens world series and showing outstanding form to help win the Women’s Rugby World Cup Sevens in Moscow in 2013. And when rugby came calling last year, Honey joined the Black Ferns for the first time for the 2014 International Women’s Rugby Series, playing in eight of the nine Black Ferns 2014 tests and scoring eight tries, including four against the USA at the Women’s Rugby World Cup in France. So it is no exaggeration to call her one of New Zealand’s greatest cross-code athletes. Although the retirement word was bandied around following her seven’s World Cup victory, Honey has re-assessed her future and now has her sights firmly set on winning gold at the 2016 Rio Olympics, when rugby sevens makes its official debut.

“I thought I’d probably never get to have a shot at the Olympics, so this is something I’m really motivated about. I’m getting up there in terms of age but I don’t think I’ve ever felt fitter and as for what happens after Rio, who knows? I’ll see how my body feels.” Her sevens commitment has seen rugby and rugby league take something of a back seat, but like everything she does, Honey is 100 percent committed. As the most senior member in the squad, the 34-year-old says she is the fittest she has

ever been - and much of that is down to the new era of professionalism in the sport. Looking back on her early years, she admits she largely got by on natural talent and determination. “We just ran to keep fit, got out on the field and played our best. The change over the years has been huge and it’s great to be part of it. The specialised knowledge and coaching we have access to now, is amazing.” Honey’s move towards a more professional era was cemented when she joined the ranks this year as one of New Zealand’s first-ever contracted female sevens players. While far from earning the types of dollars of her namesake Sonny Bill; each season members of the women’s sevens squad receive a sum which goes towards allowing them to be full-time athletes. It’s no easy money either. As well as being a mum to her 11-year-old son who is a keen basketballer, Honey works part-time at Life

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star quality: honey hireme • 50+ games for New Zealand Women’s Sevens • 31 caps for New Zealand Women’s Rugby League – Kiwi Ferns • 12 caps for New Zealand Women’s Rugby – Black Ferns

Unlimited, helping people with disabilities. Plus she is expected to put in some serious hours of training each week, including regular week-long camps at Mount Manganui with the men’s and women’s sevens team sharing training time. She pumps out s a minimum of 14 workout sessions a week; including conditioning, skills and gym time. There are sprints at Porritt Stadium, weights workouts at Avantidrome, skills sessions, sports psychology ... and that’s just some of it. In her own time she adds swimming and yoga to her ‘leisure’ options. The upcoming goal is the World Series kicking off in Dubai in December. That’s followed by games in Brazil, Canada, America and Amsterdam. And while the travel to exotic locations seems like an extreme bonus, for Honey it’s not. “I am a total homebody,” she admits. “If I could play out the rest of my career without leaving the shores of New Zealand, I would be extremely happy.” Making her family proud is her greatest achievement, she says. “I am surrounded by amazing family and right from when I was young, they’ve been on this journey with me. I really wouldn’t be where I am today without their support.” And with such a gruelling schedule, Honey’s mum and brother have recently moved into her Hamilton home, helping take up the reins of supporting her son (who also demonstrates her athletic genetics in basketball and touch). The Hireme genetics are well proven. Honey’s family pedigree includes sprinting sensation Corey Chase and Haden Hireme who played NPC rugby for Waikato. But her parents Chippy and Caryn are her greatest inspiration and support. Dad, Chippy was there when her sporting apprenticeship began on the rugby league field in Putaruru and mum Caryn is her constant rock in the background.

about the nz women's sevens “She has a natural raw power and aggression on the field. She has mana. And her skills are feared worldwide.” “Any spare time I get is family time. That is how I relax too, I go hang out with my family.” Although less involved in rugby league and league this season, Honey is a regular visitor to Waikato schools, supporting and encouraging other young players. And her role at Life Unlimited, where she has worked for four years, is exactly everything she hoped she could do after leaving school. Honey facilitates a self development programme, helping people with disabilities

become more independent. “It’s a hugely fulfilling role, I get great enjoyment from it.” Unable to play for her Waikato NPC side this season because of her commitment to sevens, Honey still got involved as the ‘water girl’ for her side whenever she could get there. “I never forget that without the regional teams I played for, I wouldn’t be where I am today,” she said. With an enviable energy for life, there is no doubt Honey gives everything to her sport and the people around her. Yet she is remarkably humble about her successes, despite the fact her name is recognised and respected around the globe by fellow competitors. Waikato rugby coach PJ Williams is quick to praise both her skill levels and her ‘cool under pressure’ personality.

The New Zealand Women’s Sevens has dominated the Women’s Sevens Series, claiming all three series crowns since its inception in 2012. In the 2014/15 series, the team secured convincing wins in Dubai, Brazil, USA and Canada, before falling to a third place finish in London and a fifth in the series closer in Amsterdam. They finished the series 12 points clear of nearest rival Canada, and with it, automatic qualification to the Olympic Games in Rio in 2016, when sevens debuts on the world’s greatest sporting stage. The team are the current sevens World Champions after beating Canada in the Rugby World Cup final in Moscow in 2013. “Whatever goal she sets for herself, she’s hugely self motivated and driven to reach it,” says PJ. “She has a natural raw power and aggression on the field. She has mana. And her skills are feared worldwide.” With both speed and strength, Honey has a strong defensive game but it is her skills on attack, including a fantastic offload, a remarkable ability to see a gap and arguably the best fend in the game, which set her apart. Chatting with Honey as she calmly laces her rugby shoes, wearing her trademark friendly grin, she is hugely likeable. However when it is game time, she is unerringly focused. And she is the first to admit that above all, she likes to win. “I have never every lost my passion for the game. Every time I run onto the field, it makes me happy.”

Honey Hireme is guest speaker at the upcoming Waipa District Sports Awards on November 16 at the Te Awamutu Events centre. Honey was Gallagher Sportswoman of the Year at the 2014 Brian Perry Waikato Regional Sports Awards.

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fitness journal November 2015

Waikato women’s rugby Women’s rugby continues to thrive in the Waikato region, building on a resurgence which started a few years ago.

BY Hamish Forsman

he Waikato Women’s team returned to the Women’s Provincial Championship in 2012 after a six year hiatus, and the women’s game in the province has gone from strength to strength since. Waikato made it through to their first national final in 2014, losing to women’s rugby powerhouse Auckland, and backed that up with a semi- final appearance in 2015 where they were again beaten by Auckland. This is a monumental rise from a region that had no women’s team just four years ago. The Waikato women’s sevens team has also been among the top teams in the country over the past few summers – taking out several tournaments, including a Northern Region’s Sevens title in 2014, and regularly featuring in the top four at the national tournament. With the success of the women’s teams has come national recognition, with no fewer than 11 players representing their country in 2015:

Black Ferns: Teresa Te Tamaki, Honey Hireme, Les Ketu, Stacey Waaka, Toka Natua, Sosoli Talawadua, Chelsea Alley. NZ Women’s Sevens: Carla Hohepa, Honey Hireme, Jordon Webber, Shiray Tane, Stacey Waaka, Les Ketu, Morgan Morrow. A key component in the development of the women’s game in Waikato has been WRU rugby development coach and Waikato Women’s head coach Rueben Samuel. He has progressed this team from the ground up to be consistent national contenders in both sevens and fifteens, in the space of just 3-4 years. He is now also assistant coach of the New Zealand Black Ferns. The women’s game is also seeing some amazing development at secondary school level – a strong Waikato secondary school competition is run through the winter. This is dominated by Hamilton Girls’ High School who have had a remarkable couple of seasons and are now widely regarded as the best women’s rugby factory in New Zealand. They have won back-to-back national titles, with most of their results by huge margins, and these girls are starting to feed through to the Waikato team which is an encouraging

sign for the future. The next step is to start up a Waikato women’s club competition. There are currently three Waikato club teams (University, Hamilton Marist and Fraser Tech) who play in the Auckland club competition and the goal is to

increase that number in the next two years to be able to run a Waikato club competition. Anyone interested in getting involved in women’s rugby in the Waikato can contact Reuben Samuel on 021 228 5388 or reubens@mooloo.co.nz

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Player profile:

Ryleigh Hayes As with any field or industry in this world, be it sporting or entertainment, there is always ‘the one to watch’. The one who is on top of their game, leading the pack and filled with potential waiting to be unleashed. BY Jess Molina

or the world of women’s rugby, the one to watch is Ryleigh Hayes.After all, it’s not every day that you get to have “running on to Mt Smart Stadium and playing on the home of the Warriors, when I represented Counties Manukau” as a career highlight. Born in Whakatane and having grown up in Kawerau, Ryleigh played in the different teams available when she was at Trident High School. Out of all of those teams, it was in volleyball that she got a head start. “Volleyball is really where I believe I grew as sportsperson mentally.” Since then, sport has become a big part of Ryleigh’s life. Currently she is balancing her second year of

Bachelor in Sport and Exercise Science at Wintec with part-time jobs in two different fitness centres. Then there’s the sport she is most passionate about – rugby. “Touch is the first sport I ever represented Bay of Plenty in, making the U13 girls’ team,” she says. Ryleigh’s credentials speak for themselves – New Zealand Maori Under 21 Mixed Touch Team Rep (2012), Papakura Rugby League Champion (2013, 2014), Counties Manukau Rugby League Rep (2013), Bay of Plenty Women’s Sevens Rep (2012-2013), Bay of Plenty Open Mixed Touch Rep (2012-2013), Bay of Plenty Open Women’s Touch Rep (2014-2015), and Marist Women’s Rugby Team (2015). Considering that she only decided to play rugby fairly recently, the list is impressive.

“I started rugby when I was still living with my parents and turning up to Bay of Plenty Women’s Sevens training to make that squad in 2012. “I moved to Hamilton and decided to take up the opportunity to play rugby league for Papakura

in 2013 and I came to love the sport and win the championship with them.” “Rugby was all we had in the Bay,” she continues, “but once I moved to Hamilton more opportunities came and I grew to towards league because it is a lot like touch

but obviously with tackle.” Like any sport, there is always a risk of injury. Ryleigh recently had an ACL reconstruction which has put her sporting goals temporarily on hold. “I’ve had to re-evaluate my goals, such as putting touch on hold for the season, but using this time to enjoy life and work my way back to where I was, rehab my knee properly, and focus on building other aspects of my life.” The injury is one of the biggest challenges her career has faced so far and she plans to overcome it by “putting in the time to rehab and take time to make sure her body is 100 percent before heading back on the field. Ryleigh is not letting her injury dictate her life. Already looking ahead, she plans to gain fitness and trial for Auckland 9s Women’s team and make the Kiwi Ferns too. Her fighting spirit is impressive, and her motivation to succeed is palpable when you talk to her. “My family motivates me to do well at whatever I put my mind to. Recently I was asked what my favourite motivational quote was and truth be told, I don’t have one. I play sport because I love it and my family have always supported me.” And for those planning to get into rugby or professional sports, Ryleigh offers some advice. “Don’t forget why you started playing the sport in the first place. Grow and develop the younger players around you. Play for the enjoyment and be a positive sportswoman.”

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The Road to Rio: Jordon Webber Jordon Webber is a 24-year-old Waikato athlete who excels in the sport of women’s rugby sevens. The Tokoroa-born player started off playing provincially for Waikato, going on to represent New Zealand at the IRB World Series in 2014. BY Mariah Ririnui

he has no shortage of family support, with her younger brother Joe, also representing New Zealand in the men’s sevens team. In fact the pair made history by being the first set of siblings to represent New Zealand in Dubai last year and they still regularly train together. Fitness Journal’s Mariah Ririnui finds out more. How did you get into playing rugby sevens? In 2012 when rugby sevens was made an Olympic sport, the New Zealand Rugby Union ran a “Go4Gold” programme as a way of encouraging females from around New Zealand to give rugby sevens a go and trial for the New Zealand team. I played netball and touch rugby at the time and was encouraged to go along to the Go4Gold day in Hamilton. I suppose there was an expectation I would be somewhat decent at rugby because my younger brother

Jo was already in the men’s NZ sevens team at the time. This was definitely not the case when I first started! It took a little while to learn the game and get used to the contact but Joe was a massive help in teaching me everything I needed to know, so I credit a lot to him. What competitions are you currently training for? At the moment we are in pre-season for the upcoming sevens’ World Series. We have won the tournament for the past two years. The first tournament will run alongside the men’s tournament in December in Dubai.

a few of my favourite things...

What does a typical week’s training look like for you? We are not a centralised programme so in the off-season/pre-season we have quite a few training camps, normally held at Mt Maunganui. Sometimes we will have a week in camp then a week at home schedule for several weeks.

Camps are full on – we train 2-3 times a day and sessions are at least two hours long. When we aren’t in camp, the Hamilton-based players do the majority of trainings at the Avantidrome in Cambridge. Our trainings throughout the week include gym/weights sessions, conditioning sessions, and specific rugby sessions with our skills coach. Those of us based in Hamilton train quite differently as we are all trying to achieve different goals – for example, one of the girls may be trying to put on muscle mass so her gym programme will be very different from someone else who is trying to improve endurance and fitness.

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fitness journal November 2015

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Explain the 2016 Olympic Games qualifying and selection process? For our team to qualify for the Olympics we had to place in the top four from the 2014/2015 World Series. We won the World Series and were the first team to qualify for Rio. Twelve girls will be selected for the team to the Olympics at the end of the 2015/2016 World Series plus two travelling reserves. It will be a tough team to make with the skill level in our squad. Are there any specific areas of your training that you’re working hard to improve at the moment? At the moment my training focus is on my speed. My fitness has always been at a high level but my speed has not been great. I play

Rugby ground: Waikato Stadium, Hamilton Rugby player and why: DJ Forbes. I aspire to play the way he does; an amazing work rate on the field Earliest rugby memories: Watching my younger brother Joe play in bare feet for Te Puke Sports Best rugby memory: Making the NZ Women’s Sevens team for the first time. Biggest influence on your rugby career and why: My brother Joe – he taught me everything I needed to know to help me make the NZ women’s team. Food: Salmon, avocado, kumara Holiday destination: Somewhere tropical Non-rugby sports team: Silver Ferns Sporting hero: Valerie Adams I hate it when: I go to make weetbix and there is no milk If I was a super hero I would be: Superwoman with orange hair of course. If I wasn’t a sevens rugby player I would be: a high school teacher in the forwards, and for my position it isn’t so important, but of course the faster I can get the better it is for the team and for my chances of selection. Over the last 12 weeks I have dramatically increased my speed more than I thought possible so I am really happy with how training is going. What is your favourite training session? I love a good 1km interval running session it’s my “go to” when I want to get fit. 5x1km with 1min rest between. What achievements are you most proud of? Firstly, making my first New Zealand team in February 2014 to travel to USA and Brazil. I cried so much when I found out. Also being part of the team to win the World Series for the past two years. What is your favourite place in the world you have competed? Dubai – It is the most beautiful place. Our team stayed at the tallest hotel in the world and we visited the tallest building in the world. And the atmosphere at the Dubai tournament is one of the best of all the World Series tournaments. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Girl power on the field The historic sociological path of women in sport, in which rugby, particularly in New Zealand has been an extremely highly valued male domain, has been arguably bumpy.

erhaps the overarching pioneer environment of the late 1880s gave women in New Zealand more freedom than their Victorian counterparts in the Motherland when it came to sport though. By the 1890s women in New Zealand had established cycling clubs, were playing hockey, had taken up shooting, were rowing in regattas and had formed a rugby team. Direct links can in fact be made between these early clubs and the suffrage movement that gained Kiwi women the first female voting rights in the world. However the glaring biases of women not being allowed to run the marathon, row more than 1000m or officially compete in rugby, see-sawed the opportunities throughout the 20th century. It is a little known fact that a proposal for a women’s rugby tour of New Zealand in 1891 was met with such a cry of public outrage that the idea had to be quickly scrapped. Fast forward to 2015 and the NZ Women’s rugby sevens team have not only dominated the World Series since its inception in 2012, but they are current world champions after beating Canada in 2013. The nature of the sport requires athletes to tackle, hit, grab, push and generally control others through using their bodily physical force. Some would say these bodily actions do not necessarily align with the socially

BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz accepted actions that women are expected to perform. The actions in rugby can result in bruised, battered, dirty and sometimes bloody bodies; which deviates from how society outlines the way in which female bodies should look

(try finding an international sports magazine cover with a female rugby player in full flight). A recent report found that in the major rugby-playing nations of the world, the average ratio of male to female players was almost 38:1. Across nations, this ratio varied from approximately 3:1 (USA) to nearly 415:1 (Argentina). A 2012 study into the exercise intensity experienced by a women’s rugby sevens’ player during a match, proved that more than 75 percent of that time was spent at 80 percent of maximum heart rate or above, the average sprint distance was 20 metres flat out, and the average amount of sprinting in all directions in a 14 minute game was 200m. Rest, repeat. And okay, it’s a bit of a shonky list but there’s an ‘Ask Men’ list that appeared last

month defining the 10 hardest sports and rugby was third on that list, behind only American football and MMA wrestling, with five sets of tennis showing up ninth. So not for sissies then. It seems entirely apt that the New Zealand women finished a whole 12 points clear of their nearest rivals in the 2014-15 World Sevens series, and have stamped their authority in being one of the first New Zealand teams to qualify for Rio; where the inaugural Olympic women’s rugby sevens’ tournament will unfold. Kiwis would be right to be enormously proud of our women yet again paving the way and breaking down social and sporting barriers. Just quietly though, it must be questioned how long it will take until a woman ends up on the NZRFU Board.

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fitness journal November 2015

Use your off season wisely Heading into the rugby off-season? Take a break from the game, however don’t stop training altogether.

ou will be pleased that you maintained your exercise regimen when pre-season training rolls around and you haven’t lost all the hard earned strength and fitness that you gained during competition. Consult with your coach or an exercise professional about ways you can maintain your fitness and strength during the break, or for any areas that you could improve upon for next season. This way you can work on your areas of weakness over the holiday period and come back into competition stronger and fitter than ever. The off-season is the perfect time to address your areas of weakness and any existing or pre-existing injuries. Use this time to prioritise resolving any niggles or physical complaints that may be holding you back on the field or in training. If you have sustained any injuries, it is wise to consult with your physiotherapist or an exercise professional about rehabilitation exercises, protocols and phases of training. I have handpicked five of my favourite prehab and mobility exercises for you to try out in your off-season. Perform a 5 – 10 minute warm-up before attempting these exercises.

Lunges with band around inside of knee

Cobra This exercise improves posture and strengthens the posterior kinetic chain. Begin by lying on your stomach with your palms facing the floor; ensure to keep your feet on the floor throughout the exercise. Lift your head and shoulders up off the floor, lifting your arms at the same time. Squeeze your shoulder blades together and try to bring your arms behind you, ensuring that your hands face outwards and your thumbs point to the ceiling. This is how you are able to open up the chest and improve rounded shoulders and poor posture. Perform 3 x 8, holding for 10 seconds.

This exercise focuses on stability of the hip, knee and ankle, while also strengthening the hip adductors. Assume a lunge position with the band wrapped around the inside of your knee and tied to an immoveable pillar. This exercise can be performed with a Thera band rather than a power band. Ensure that your knee is positioned over the mid and the rear foot throughout the movement and that the back knee bends as you lower to the floor while the back heel points upwards. Keep the front knee in line with the second toe and keep it steady as you perform each lunge. Do 3 x 10 – 12 on each leg. This exercise can also be performed with the band on the outside of the knee to strengthen the lateral hip and knee stabilisers.

Power band hip extension – Mobility This exercise is designed to improve hip extension and stretch the hip flexors. Begin by kneeling with the power band placed around the back of the hip as shown; the band should easily sit under the butt cheek in the gluteal fold. Keep the trunk upright and maintain a straight line through the hip down to the knee. Squeeze the butt cheek on the side that the band is on, pushing the hips forward. Hold for 10 seconds and repeat four times.

Glute Medius activation/ isometric hold Power band posterior hip capsule – Mobility This will help open up the posterior hip capsule and improve flexion, internal rotation and external rotation of the hip joint. Begin by kneeling in the position shown, with the power band around the front of the groin. Use your hands to support your body weight and crawl out to a position where you can feel a high amount of tension on the power band. However, ensure you are still able to hold the position without being pulled back. Continue to hold the position and move the hips and knee inwards and outwards to feel a stretch in the back of the hip, which will also help improve the range of movement in the joint capsule for squatting. Perform for 2-3 minutes each side.

Activating the glute medius can be difficult without also utilising the often dominant Tensor Fascia Latae (TFL). In this exercise you are in a position which avoids hip flexion and TFL activation, but maximises glute medius activation. While performing this exercise, ensure that your hips are stacked on top of each other, with your hip in a neutral position that is neither flexed nor extended. Keep your knee in line with your hip in the side-lying position. Push your heel into the wall and hold your knee in a neutral position. Hold this position for 10 seconds and repeat up to 10 times. This exercise will get easier and as it does, increase the time held. To make it harder add a weight to the knee as shown, but only do so if you are able to perform a full set of 10 x 10 seconds with good form.

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

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sarah macdonald

In last month’s column I introduced the concept of Yin Yoga. This month we’re taking a look at how athletes (of any level) can use both Yin and Yang yoga to help create balance in their bodies and in their training programmes.

s suggested by the names, Yin and Yang yoga can be thought of as opposites. If yoga is being used to complement a sports training programme, then employing a combination of both yin and yang forms of yoga is a smart idea. Exactly how to do this will depend on what your overall training programme consists of, and your goals. To be of real value to an athlete, yoga should be applied in a way that complements and supports the overall

– Poses typically held 30-60 seconds – Develops strength – Encourages greater flexibility by stretching muscles – Places emphasis on correct alignment

training programme. Below is a basic guide to highlight the key differences between yin and yang forms of yoga.

Yang yoga

– Characterised by repetitive, sometimes rhythmic, movements – Contracts muscles, which stabilises joints and allows for safe stretching of muscles – Draws bones closer together as muscles contract

Yin yoga

– Characterised by soft, long held poses – Muscles are relaxed, not contracted – Gently creates space in the joints (bones move apart) – Targets the fascia (connective tissue), not focused on stretching muscles – Flexibility/range of motion is increased by releasing tension in the fascia – Poses typically held for 3-5 minutes, or longer – Relaxed about alignment, priority is on the sensations arising in each pose Both yin and yang yoga can find a valid place in a training programme, and deliver great benefits. Neither should be considered ‘better than’ or superior to the other. Nor should you consider yin as the ‘easy’ option because it calls for soft, gentle poses without working muscles and strength. Bringing the polarities of the two forms together in an intelligent combination creates harmony and balance in a yoga practice. It’s quite practical to include both yin and yang poses in one yoga session. I’ve written of the benefits of yang yoga a fair amount in previous columns, so we’ll take a closer look at some of the challenges and subtleties of yin.

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You may have heard that it is not a good idea to ‘stretch your joints’ as connective tissue is not designed to stretch and doing so can lead to unstable joints; or that athletes should not aspire to loosen their joints that are required to be strong and stable. The art of yin yoga lies in the way we approach the poses; the correct approach will not overstretch joints or create instability. In any activity, the wrong approach can be detrimental - yin yoga practised with a yang attitude may lead to injury, likewise yang yoga practised with a yin approach may also lead to injury. With this in mind, in yin yoga it’s important to acknowledge a key principle: Yin yoga is not about the stretch, it’s about stimulation. Your connective tissues need stimulation. Any tissues that are not stimulated will deteriorate and degenerate. It’s well appreciated how this applies to muscle tissue (more stress/training leads to stronger muscles). Likewise for our joints - stimulating our fascia promotes cell regeneration and stimulates the production of hyaluronic acid, which lubricates our joints. This is one reason why it’s so good for joint maintenance.

Yin creates healthy fascia

Yin yoga is also wonderful for maintaining healthy fascia. Remember, fascia is a fine layer of connective tissue that encases every muscles, and runs literally all through our body on various levels. Fascia is a ‘shape-shifter’ in our bodies, and it literally changes its molecular structure depending on how it is stimulated, or not. Without stimulation fascia becomes more crystallised, its fibres are more ‘matted up’ and it does not allow us easy, gliding movement or as much range. Well stimulated, hydrated fascia has a gel-like consistency allows for much freer movement. If your body wakes up feeling stiff and tight in the morning, you may be feeling your fascia that has become more crystallised overnight and started to make adhesions, restricting free movement. By tuning in softly to yin poses and remaining in them for a length of time (five minutes ideally to affect a change) you can literally feel the fascia changing its structure, and tension in your body melting away. Healthy fascia allows athletes freer movement and healthy joints.

Yin encourages mental quiet and discipline

Yoga for athletes

Find balance with Yin

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

The slow, soft nature of yin yoga brings its own mental challenges for athletes. In a yang yoga practise, with much faster flowing movements from one pose to another, there is constantly plenty for the mind to pay attention to – and the focus keeps changing. Yin yoga, where a single pose may be held for five minutes, can be a great tool to encourage mental focus and self-observance. Distractions are stripped away and you are required to tune into your body on increasingly subtle levels. Some people find this gives rise to unexpected physical or emotional responses. This will differ for each individual. Yin presents the opportunity to hone mental discipline, and to focus and quieten a busy mind. Given the indisputable role mental focus and discipline play in sport, and in our pursuit of peace and happiness in our everyday lives, this is another great opportunity that yin yoga offers anyone.

fitness journal November 2015

Steve Gurney: An inspiring story Adventure sport legend Steve Gurney is the original Kiwi action man. He is also living proof that athletic form and ability does not fit into a set framework.

he record-breaking, nine-time winner of the gruelling Coast to Coast Steve has also undertaken numerous outdoor challenges throughout the world — biking, running, kayaking, mountaineering – and continues to find new extreme challenges. Yet despite his outstanding success, Steve didn’t fit the mould of organised sports in high school. He came dead-last in sprints, couldn’t run fast enough for rugby and was always picked last for bullrush. It took him a while to discover that he wasn’t useless at sports at all, just that what he was interested in wasn’t readily available at school. Steve’s talent and passion for sport awaited him in the mountains, bushes, waters and terrains of New Zealand. Now the author of the motivational multi-sport autobiographies Lucky Legs and Eating Dirt has released his newest book: The Beginner’s Guide to Adventure Sport in New Zealand. With the concerning rise in children’s obesity levels, this book makes sports, not always available as part of the school curriculum, accessible and attainable. As well as encouraging children to keep trying to discover an activity they love, because they might not find it during a lunchtime game of bullrush. Fitness Journal caught up with Steve for some quick insights:

support my values. How does it support my purpose on this planet? My wonderfully wise mentor, Grahame Felton, told me: “The greater the challenge, the greater the reward” and this gem has always got me over hurdles. Put these challenges into perspective, how small and insignificant will this be when you look back on it in 40 years’ time? What would that “older and wiser you” advise you now?

What to do ’when the going gets tough’? Ask yourself, how will achieving this make my life better? How does it link to, and

What is one of the moments which brought the greatest joy to your life? My first “come-back” race win two years

What is the next thing on your ‘to do’ list? I have many things on my bucket list and I’m ticking them off in order of priority. The next biggie is the Pioneer Mountain bike challenge, a seven-day stage race from Christchurch to Queenstown in late January. We race in pairs. It’s the first in NZ and hugely exciting. I’ve long wanted to do the Swiss and Canadian versions of this, so you can imagine my excitement when I heard it was coming to my back door! The coolest thing will be the camaraderie. Another cool adventure on the “to-do” list is a world-record attempt at kite-buggying up the Skeleton Coast of Namibia. It’ll be very similar to a previous world record when four of us crossed the Sahara Desert by kite buggy four years ago. Our major challenge at present is getting permission from DeBeers’ diamond mines to traverse through their mines. Is there any reader out there that can help us?

Be an adventurous Kiwi BY Steve Gurney

or a lot of Kiwis, an adventure combines curiosity about what’s over the next hill, the satisfaction of solving problems and the fun of spending time outdoors with mates. We’re really lucky in New Zealand, because the vast range of landscapes within our small country make it one of the easiest places in the world to access the wilderness for adventure. The summit of our highest mountain, Aoraki Mt Cook, is only 35 km from the coast at Fox Glacier township, so you can imagine how quickly things change from snow, ice and glaciers, to rugged rocks, alpine scrub, native bush, white-water rivers and, finally, the waves and beaches of the coast. It’s easy for adventure athletes here to find hills to climb, rivers to paddle, tracks to run and bike, and lakes and oceans to swim. The trouble is that many people are distracted by busy city life or don’t quite know where to get started when it comes to adventure sport. This book will give

fitness journal November 2015

you lots of ideas. To me, adventure sport is about undertaking physical activity while at the same time being connected with nature. Adventure sport is for those who enjoy getting splattered with mud, being dunked by a wave, hearing the roar of wind in their ears on a fast downhill, smelling the bush after the rain or taking

after near-death Leptospirosis. Medically, it was looking unlikely and perhaps unwise to go back to endurance racing (risk of kidney failure).When you run close to losing the things that matter to you, they become even more valuable. How do you relax and unwind? I’ve not really figured out the meaning of

relaxing. My dad was the same. However, when I get stressed, I go to the water. Water calms and relaxes me. It could be a quick walk along the beach, it could be SUP, or maybe some fun white water kayaking in the rapids. I’ve just bought an old yacht (trailer yacht Farr6000) so I can chill out on the lake. stevegurney.co.nz.

WIN WIN WIN Win one of two copies of Steve Gurney’s The Beginner’s Guide to Adventure Sport in New Zealand. This fantastic book is a must-have for every Kiwi with a streak of adventure. It’s the perfect introduction into a world of activities you may never otherwise consider. We have two copies to give away, thanks to Penguin Random House New Zealand. To enter, email your name and address, with Steve Gurney in the subject line, to win@fitnessjournal.co.nz or enter online at fitnessjournal.co.nz. Entries close December 11.

in the view from a mountaintop. Some people choose adventure sport because they like exploring. Some want to challenge themselves with an event in a natural environment. Some like their adventure-sport competitions as part of a team, while others simply want to have fun and an adventure in the wilderness, either alone or with their mates. Adventure sport is exciting because it seems risky. It helps you to step outside of your comfort zone, while staying inside your safety zone. The risky bit is exciting because you need to manage the risk through learning skills, problem solving and being adaptable. It is different from other sports, because you need to be much more prepared for unexpected things like the weather changing, or getting lost. I believe that it’s not an adventure unless you feel challenged somewhere along the way. Whether it’s at the start when you’re a bit nervous, or whether it’s partway through when something unexpected happens, that challenge is an important part of the fun and satisfaction of adventure sport. An adventurer needs to learn new skills to be able to look after themselves, to take personal responsibility for their own safety, and to understand that being out in

the wilderness on an adventure involves managing risk. There are heaps of benefits to be gained from getting involved in adventure sports. There are plenty of new skills to learn, like how to read a map or a compass, how to change a tyre on your bike or how to read the open water when you’re swimming. You can do a lot of these sports with pretty basic equipment, but there are also gadgets galore to try out and get the hang of. On a personal level, spending time and becoming more comfortable in the outdoors can help to build confidence and self-esteem, and it can also provide some amazing opportunities for hands-on learning. While this book isn’t a full-on how-to guide, it will give you the basic information you need before taking up an adventure sport. It’s a practical guide to the gear, clothing and skills you’ll require. It will give you some great ideas about where to test out these sports, as well as offering you some advice on training, safety and nutrition. There’s also some helpful information on events and competitions you might like to try. Edited extract reproduced with permission from The Beginner’s Guide To Adventure Sport in New Zealand by Steve Gurney. Published by Random House NZ. RRP $35.00.

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Triathlon: train to prevent injuries When it comes to triathlon, whether you are a newbie to the sport or a competitive athlete, there are some key aspects of training and preparation which can help prevent common injuries.

riathlon involves three disciplines; swimming, biking and running. There are different length triathlons and all involve swimming first, transitioning on to the bike then putting on running shoes and finishing with the run leg. Triathlons may be : super sprint distance of 300m, 9km, 3km, sprint distance of 750m, 20km, 5km, standard (Olympic) distance of 1.5km, 40km, 10km, 70.3 distance (commonly known as half Ironman distance), 2km, 90km, 21km or long distance (Ironman distance) with a huge 3.8km swim, 180km ride and a 42.2 km (marathon) run to totally finish one off. To prepare for a triathlon involves training in all three disciplines. Of course this can present issues with trying to stay injury free in order to train fully and reach the start line in one piece. Many athletes break down with an injury and fall by the wayside before the triathlon starts. The team at Sports Med Physiotherapy in Hamilton are well equipped with experienced, knowledgeable staff to manage and treat triathlon injuries. Four of the team are involved in the sport. Director Mike Lovell has competed in triathlons, completed an Ironman triathlon and seven half Ironmans. He was also the Elite Triathlon team physiotherapist for Triathlon New Zealand for 12 years. Fiona Goddard is still actively involved. She competes in running, cycling and triathlon events, having completed numerous standard course events, 10 half Ironman distance events and four full Ironman triathlons. Justin Ralph, from a cycling and triathlon background, is a former Waikato Road Cycling champion, and has completed standard course triathlons with one Ironman medal to his name. And India Kraal, who is also actively involved, competing in standard and half Ironman distance events is currently training for her first Ironman.

injuries common to triathlon Calf muscle strains With all the run training required, as well as the runs off the bike (known as brick sessions), calf strains are an all too common in triathletes. These can totally derail even the best and cause them to be side-lined or limp in the run leg and not reach their race goal. Ways to prevent these are: correct training load, properly fitted running shoes, efficient and biomechanically well aligned running technique, a warm-down run, stretches and/or rolling on a roller after the run, use of compression recovery socks and calf strengthening exercises. The use of hot/cold water immersion (swimming pool/large tubs of water/bath) can aid in recovery. This is especially good in the hot summer months, when diving into a swimming pool or standing in a large bucket of icy water (15 degrees Celsius) really works a treat after a long run. And calf strengthening, did I mention that? A minimum of three times a week, to keep calves long and strong.

Patello-femoral pain syndrome This is due to maltracking of the patella in its groove at the front of the femur. This is a common affliction in cyclists and runners and can be caused by poor biomechanical alignment. The maltracking will damage the articular cartilage at the patello-femoral joint and cause inflammation and pain. Prevention is via: good running technique/or correct bike set-up, maintaining good flexibility through quadriceps and hip flexor musculature, good gluteal strength (particularly gluteus medius), which aids in preventing the ITB from becoming tight, good core strength and stability and again, good footwear (running shoes or cleats). Use a roller on your quads and ITB after training sessions, stretch quads and hip flexors, strengthen gluteals and abdominals and make sure you don’t overtrain.

ITB friction syndrome/ITB issues/ gluteal strains These are more of a problem in the running training. Having good gluteal strength, core strength and stability will help ward off these issues. Also, rolling the ITB and buttock after training is very helpful. Oh, and POSTURE! Stand with feet in line with your pelvis, do not sag/lean/slouch or stand with a wide base of support. Remember, if you want to be an athlete, it means using your body like an athlete all of the time, not just when you train.

Swimmer’s shoulder Unfortunately this is a very common problem with swimmers. It is largely due to poor technique, muscle imbalance and the repetitive use of the shoulder. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

five tips when taking up triathlon By Fiona Goddard (physiotherapist and triathlete) Get some training advice from a coach or a friend who is already well immersed, tried and true in the sport.

Get your bike set up correctly. Use cleated bike shoes and clip on pedals.

1. Glute medius strengthening: lift leg up and back slightly. Three sets of 10 reps, building to 20 reps.

Buy a roller to aid in your recovery. Use it to stretch your shoulders and upper back to obtain good flexibility through your shoulders and thoracic spine for swimming.

Recovery is huge. Roll, stretch, cold baths, compression socks, recovery food and adequate SLEEP are going to set you up well for your next training session. Your training is not complete UNTIL you have done your recovery modalities.

2. Side hold: 3x30 seconds, building up to 3x60 seconds

Calf strengthening. I cannot emphasise enough about the importance of keeping your calf musculature strong and supple.

Finally, have FUN. Triathlon is such a great sport to be involved in with so many cool people to train and mix with. Getting some swim coaching can be a great help. A video analysis of one’s swim style, with subsequent faults and how to correct them is extremely beneficial. It is no good trying to rehabilitate a sore shoulder and then swimming with faulty mechanics. Get your technique checked by a swim coach. Joining a squad for your swim training can be very beneficial.

3. Prone hold: 3x30 seconds, building up to 3x60 seconds

Achilles tendinopathy This is when the tendon has pathological changes at tissue level and has become painful. Achilles tendon problems are the domain of the run training. Good footwear, good run technique, adequate training load, recovery principles and calf strengthening are all ways to prevent Achilles tendon issues. Once you have Achilles tendinopathy, you are in for the long haul with rehabilitation. It is not a quick-fix but with perseverance and guidance one can overcome it and soon be back training.

4. Supermans: begin with both hands and knees on ground and raise opposite arm and leg up keeping abs on to maintain a flat lower back. Alternate arms and legs three sets x 10 each side

Trunk/core strengthening To have a stable and strong platform from which to operate the limbs it is worthwhile to do regular strengthening exercises a minimum of three times a week. Some good, simple exercises that can be done at home or in the gym are: – Prone holds (planks) – Side holds (side planks) – Sahrmann lower abdominals – Gluteal strengthening – Latissimus dorsi strengthening (chin ups) With the many distance options available in triathlon, this is a sport which really does offer something for everyone. The key is to start out at what is achievable for you personally. Seek expert advice and train with correct technique and consistency to avoid common injuries.

5. Sahrmann lower abs: lying on back with tight abs maintaining lower back on the ground-bend and straighten out alternate legs. Use hands to monitor lower back control. Aim for three sets of 10 each leg fitness journal November 2015

Raglan Karioi Trail: Keeping it real When it comes to setting a challenge, Raglan based Francois Mazet is something of a natural. The keen adventurer is the mind behind the Raglan Karioi Trail, which has fast become an iconic event for those who love something out of the ordinary.

et on Mt Karioi, the track is a bona fide mountain run, through everything from thick bush and mud to rocks and hauling yourself up steep sides, most likely on hands and knees. A keen skier and trail runner, Francois has combined his passion for the Kiwi outdoors with his knowledge in sports events and his Masters in sports management, to come up with a truly unique Kiwi event. This year’s Raglan Karioi Trail, on Saturday December 12, includes the challenging 24km single run (up to the summit of Karioi not once, but twice), a 24km team relay event, a 10km single and a 2km kids’ event. Two charities are supported, with both the local marae and Tusk and Horn Charitable Trust each receiving $1 per runner. Fitness Journal caught up with the mind behind the madness:

oi was a perfect spot for this kind of event. The fact it’s my home spot is an added bonus. It’s my way of sharing my passion and I love that this is a small local event, with local sponsors and support, and that unique Raglan community vibe.

Francois Mazet How did the idea for the event originally come about? Since I’ve been living in Raglan, I’ve been running up and around the Karioi. I really love running on the ridge of it. So I wanted to share this feeling. I run trail events a few times a year and realised that Kari-

What makes this event so unique? I chose to make it a real “mountain run” instead of just a trail run. That means it’s steeper than most of the other events around. You have to run to the summit twice if you do the 24km event, so this is tough. Some parts are too steep even to run but this is what I like: mountain running. I would describe it as a very technical run, with some parts where you will need to walk because of the challenging terrain. You never get bored because the track is always different. You will cross farmland, single forest/bush track, ladder, chain, rocks, mud,

gravel roads... This year I have also created a 10km challenge to encourage more participants of all ages to experience the Raglan Karioi Trail atmosphere. What is the biggest challenge of competing in it?

Be ready to slip! The 24 km is a hard challenge but with a good training it’s enjoyable. You need to be ready to run on different terrain. And the shorter 10km version is designed for everyone wanting to test the challenge and perhaps take on the full event next year.

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Volunteers at the Raglan Karioi Trail event.

Be prepared for challenges and changing terrain.

Share your training tips for the event: It is most important to learn to let it slip and go with it when it happens and then run again once you’re on firm ground. .You need to train up and down hills and improve the rapidity of your feet to ensure better management on difficult terrain.

snowboarding when I was 11. Even though I raced and competed from a young age, my parents never put any pressure on me and it was all about having fun and enjoying the experiences. I’ve now gone full circle and coach my son and his friends on the snowboard and I love it! I still race some of the competitions at Mt Ruapehu when I have time. Running has always been part of my life – in fact it is when I can think the best. I also play rugby for Raglan and surf whenever I can.

What is your sporting background? I come from a family of skiers. My parents are both lifelong ski instructors, so I spent my childhood in the snow during winter and on the beach during summer. I started racing when I was five and picked up competitive

What are your plans for the future of this event? I want the Raglan Karioi Trail to be recognised as a iconic mountain running event in New Zealand, but I really want to keep it as a Raglan community event, as this is part of what makes it so special. The social side is unique also, with our Good George barbecue and many Waikato sponsors. Is there an event you would love to participate in as a future goal and why? The ultra trail Mont Blanc, but I need to ask my knees first!

The start of the Kids Event at Raglan Karioi Trail.

For more information or to enter, visit raglankarioitrail.com

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fitness journal November 2015

Nia your way to better health Raglan – New Zealand’s best kept secret. From adventure and activities to shopping and dining, Raglan offers the ultimate destination.

Nia is a modern holistic fitness practice, using movements inspired by dance, martial arts, yoga and other mind-body forms. Add in uplifting music and simple choreography, and you have discovered a fun way to become fitter, stronger, leaner, toned, stress-free and energised.

he physical benefits of Nia include improved cardiovascular and bone health, increased flexibility, endurance, strength, mobility and balance. According to Nia in Waikato instructor, Raglan-based Nicola Chung, Nia is also one of the best ways to improve brain function. “The dance-based format involves all areas of the brain simultaneously. From decision making to memory to emotional to sensory, with the frequent practice of Nia our brain becomes more effective and efficient and we become more healthy and happy.” The 50 minute class involves a range of movements suitable for all age groups and fitness levels, with instructors Nik Chung and

Alex Procuta focusing on creating a joyful, mindful class in a friendly environment. “You are invited to move with us, but in your own way, so that however you are moving it feels pleasurable and freeing. “Much of the enjoyment of Nia is that there are no judgements, no inhibitions; you are dancing for your own enjoyment, in your own way. “Too often people neglect their own health for the needs of others. At Nia in Waikato, we believe our first priority should be to become a healthy person inside and out. When we do this, we have more to give, through our positivity, vitality and exuberance.” Nia in Waikato classes are held in Raglan, Te Uku and Hamilton. www.niainwaikato.co.nz

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Raglan Ray White welcomes a productive summer Sales in the Raglan Real Estate Ray White office are up by almost a third in the last twelve months leaving a pressure on the very industrious Ray White team to keep the listings coming in. Auction properties have been selling successfully with 34 Norrie Ave reaching a grand $795,000 in September. Julie Hanna will be auctioning seven properties on December 4, at the Raglan Bowling Club: 81 Lorenzen Bay Road 22 James Street 116H Greenslade Road 14a Main Road 6 Government Road (house) 6 Government Road (section) 6 Smith Street This auction will be the grand finale Ray White auction of the year at which the names of all purchasers and vendors for

2015 will be drawn to win $5000 cash for 1st prize and $1000 cash for 2nd prize, (conditions apply). All salespeople in the Ray White team, Graham Rope, Tamara Athique, Blair Hanna (Premier Salesperson 2015) Julie Hanna (Elite Salesperson 2015) have contributed to the cash prizes. The rental department, managed by Russ Adams (Raglan employee of the year 2015), Liza Toornstra and Lynley Clarkson has metamorphosed to become the highly skilled operation it is today. All of the current rentals have been tenanted and the team is urgently looking for more rental properties to manage.

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fitness journal November 2015

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1 The first round of the Team Championship presented by Dynamo Events saw Frank Sutton (44) take a narrow sprint win in the elite menâ&#x20AC;&#x2122;s race. Pictured is Frank Sutton (TA Cycling Club) sneaking up the inside to steal the stage win from Nick Bain (Skoda Racing (centre)) and Mike Northey (TA Cycling Club) 2 Daniel Molyneux leads the Category 1 break away which featured eventual winner Frank Sutton. 3 Debbie Barke impressed at Equidays, riding Lucrative SW 4 Dion Morgan enjoying the scenery on the Mt Pureora Timber Trail 5 Raglan Ladies Club Champ 2015 Jan Jeffers, with daughter Rebecca Taggart 6 Hillcrest High School rowers take to the water at their first training regatta 7 Gareth Jones and Sarah Walker attract all the right kind of attention running for the Tusk and Horn Wildlife Trust 8. Bruce Morgan taking a break on the Mt Pureora Timber Trail 9 Leah Anderson (3yo) at Cambridge junior athletics Tiny Tots running race 10 The Tusk and Horn Wildlife Trust team at the recent Hamilton Half Marathon

fitness journal November 2015

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Cheers to our champs

1 A winning streak for Alex Powell, taking the Waikato Dio Student Umpire of the Year, contribution to canoe polo, senior blues for hockey and service to sport award 2 Wanderer’s Women’s soccer team: winners of the Waikato women's cup, Women’s A league and the first women's team from Wanderers Club to have be invited into the northern league 3 Podium trio: Hank Bilous (Mt Aspiring College, Wanaka), Craig Murray ( Mt Aspiring College), Matt Sweet (St Pauls Collegiate, Hamilton) at the recent NZ Junior Freeski and National Secondary School Championships

University Blues Award winners Excellence in rowing, waka ama and cello were acknowledged at the 2015 Wallace Corporation University of Waikato Blues Awards held recently at the Avantidrome. Caleb Shepherd was named Athletes House Sportsman of the Year, while Zoe Stephenson was named Sportswoman of the Year for the second year running. Another two-time winner was Tupuria King who won The Pou Ahurea Award for Māori Person of the Year, and Catherine Kwak was named as Creative and Performing Arts Person of the Year. All four major winners are Sir Edmund Hillary Scholars.

1 Black Ferns player Toka Natua pictured with the Ranfurly Shield. 2 Rower and Sportswoman of the Year winner Zoe Stevenson. 3 Waikato ITM Cup Season co-captain Whetu Douglas accepting the award of Sports Coach of the Year on behalf of Waikato 7s coach Roger Randle. 4 (L-R): University of Waikato Vice-Chancellor Professor Neil Quigley, Athletes House Sportsman of the Year winner Caleb Shepherd and Athletes House co-owner Crystal Kaua. 5 Long distance runner Camille Buscomb (left) and hurdler and sprinter Cameron French (right). 6 (L-R): Shaun Kirkham (rowing), Kane Jacobson (rugby), Adam Burn (rugby), Isaac Te Tamaki (rugby), Vincent Harris (softball) and Caleb Shepherd (rowing). 7 Track and field athlete Mariah Ririnui (left) and longdistance runner Aaron Pulford (right).

fitness journal November 2015

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Corrine Donald and Katherine Dunstall.

King of the river It’s a sign that summer is almost here when the Yamaha Rollo’s Marine Bridge to Bridge Water Ski Classic takes place.

ow in its 32nd year, this year’s event, featuring New Zealand’s top water ski racers is being held on Waikato River from November 27-29. With seven components, the pinnacle is the Long Race; an 82km flat out sprint, against the clock from Cambridge to Taupiri and back to Hamilton. This race attracts the best ski racers from North and South Islands as well as competitive Australians, making the trip for the quality competition and the unique challenges created by swirling currents of the Waikato River. The Bridge to Bridge and Twin Rivers (a race from Ngatea, out to the Firth of Thames, then to Paeroa) are being run as a “Super Series” with the overall winner of the two events crowned King of the Rivers 2015. Current King of the Rivers champions are local skiers Perry Jamieson and Hayden Gunn (pictured). They will be defending their title, but face stiff competition from Australians who are making the trip across the ditch to compete both events behind one of the fastest boats in the country. “We’re extremely excited about the prospects of this year’s race and firmly believe this will be the biggest and best Bridge to Bridge ever, thanks to our amazing group of sponsors and our dedicated and enthusiastic competitors,” says Paul Hammond, chairperson of the Bridge to Bridge organising committee. “It’s a super event both for spectators and participants.”

Kicking off with the Show & Shine at the Kingsgate Hotel (a static display of the hottest powerboats competing), there’s endless action with novice, masters and sub juniors events as well as a ski biscuit race and a family and social class event (20km ski on a slalom ski or wakeboard from Ngaruawahia to Hamilton). Saturday afternoon’s time trial gives spectators their first opportunity to see the ‘big boys’ in action, determining competitors seeding for Sunday’s main event which kicks off on Sunday at 1pm. The last event on Saturday afternoon is the Poker Run, an event that can be enjoyed by any boat owner. This involves a fun cruise up the river with stops along the way to collect cards which are submitted as a poker hand. This is not a race, as the last boat to the finish line could end up taking the main prize. There are plenty of spot prizes just for turning up and putting the boat in the water – and just remember that boat could be anything from an aluminium dingy to the Queen Mary. Sunday morning brings the Powerboat Sprints, Thundercats and Jetskis, all bringing the action for fast and competitive racing. There will be a turbine powered jet boat capable of speeds in excess of 200km/h. The main event kicks off at 1pm Sunday. The start at Cambridge will be broadcast to big screens at Grantham Street boat ramp and the Ann Street reserve. You’ll most likely hear these boats long before you see them – the top boats will tow two skiers at speeds in excess of 160 km/h.

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Waterski wisdom With summer and the infamous Bridge to Bridge race just around the corner, I thought it was an ideal time to talk about the most common waterskiing injury that I see every year.

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

aterskiing can be extremely taxing on your body and to get the most out of your summer, the last thing you need is an injury keeping you out of the water.

The most common early season waterskiing injury is the hamstring strain. I’ve seen this injury in both the experienced skier and the raw beginner. First time getting out on the water puts a huge strain on the legs and can lead to a muscle strain of the hamstring. This is often caused because the core is not strong enough and the gluteal muscles in the butt are not turned on. Your power and control on the ski comes from a stable pelvis. If the body feels the pelvis is not controlled, then the hamstrings are switched on to protect the pelvis and back. The problem is that when the skier holds on too tight trying to get up out of the water all the load from the boat is transferred into the hamstrings causing a tear or muscle strain. So to prevent this injury, it’s not about having more flexible hamstrings but having a stronger core and stronger gluteal muscles. In previous articles I’ve talked about the importance of the Oov for core stability. The following exercises are specific to waterskiing in that they train balance, stability, strength and core all in one movement. While finding a knowledgeable personal trainer is easy, finding one who understands the specific dynamics of water skiing is not. “Unlike conventional athletic training, a skier’s training needs to account for the non-traditional positioning the body is forced to assume while on a slalom ski, while still increasing overall strength and endurance.” I have designed a set of exercises that directly apply to each phase of skiing — the load, the transition and the turn — to help keep you on the water and injury-free. In this article I am sharing two exercises to strengthen the glutes and the core.

Holding lunge on a Bosu ball with a single cable row for shoulder and core strength

Build up to 30 rows each side, 3 sets each leg. During this exercise, remember to keep the knee directly above the ankle while balancing on the Bosu ball or wobble board. Hold this static lunge constantly while performing the cable row. It really works your legs and helps build that muscle endurance you need for waterskiing.

Battle rope snakes

In addition to building endurance, this move forces you to stabilise while your upper body is under alternating unilateral forces. Keeping your core engaged throughout this exercise will allow you to control the battle rope, much as it will with the slalom rope. Battle ropes are a very affordable and versatile addition to your home or dockside gym. With the rope fully extended, take a step forward to gain some slack. Lower into a full 90-degree squat. Keep your chest high and back straight. With short, alternating chopping movements begin snaking the ropes. One arm will be chopping up while the other is chopping down. Your goal is to control the rope’s motion. Start with 15 second bursts and progress to slalom stance as you get stronger as shown in the second picture. With six weeks to go before the Christmas break, now is the time to get started on these exercises. One final tip, make sure and do a good warm-up before doing that first ski of the season. Try 20 walk-out lunges, 20 burpees and 60 seconds on the battle ropes as a great warm-up to get the blood pumping and the body ready to hit the water. Look forward to seeing you out there on the water having fun this summer.

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fitness journal November 2015

How much strength do you lose the further you run? Find out at the University of Waikato’s site at Round the Bridges on Sunday November 15.

et your muscular strength, “explosive power”, flexibility and fatigue measured through cutting edge technology before and after the run. Get weighed before and after the race to get the best hydration tips, and find out the best ways to help your body recover following the big race. Sport and Leisure studies senior lecturer and sports physiologist Dr. Matt Driller, and lecturer and Sport Science Lab Manager Joe McQuillan, are getting ready to assess the effects of running the Round the Bridges 12km event on different measures of muscular fatigue. Joe McQuillan says he’s looking forward to seeing how participants perform. “We’re excited to be at Round the Bridges because it’s such a popular local event. We’re looking forward to meeting recreational runners and exposing them to something they may not have experienced before – sports science in action. “It’s a rare opportunity to showcase the type of work we do in our local community and we’re excited to measure how runners’ muscle fatigue and recovery is impacted by a running event of this distance. “We’ll have a great team on site for anyone interested in pursuing a career in Sport and Leisure at Waikato University too,” Joe says. Come along to the University of Waikato site before and after you run your race. Visit: education.waikato.ac.nz

fitness journal November 2015

UNIVERSITY OF WAIKATO team

Round the Bridges Thousands of walkers and runners take to the riverside this month, for Hamilton’s iconic fun run, Round the Bridges.

Joe McQuillan is a teaching fellow and Sports and Exercise Science Laboratory manager at the University of Waikato. Having established a track record for applied sport science provision and innovative research across exercise physiology, nutrition, strength and conditioning, Joe’s multi-disciplinary approach enables him to apply sport science practice holistically. Joe consults to a number of high performance endurance sports including Triathlon NZ, Cycling NZ and Canoe Racing NZ and coaches a number of age-group and professional road cyclists.

Dr. Matt Driller is a senior lecturer at Waikato University. Previously working at the Tasmania and Australian Institute of Sport, Matt has had extensive involvement with physiological/ performance testing and exercise prescription across a range of sports. This includes working with age group/ development athletes, right through to Olympic and Paralympic medallists. Matt has travelled domestically and internationally with teams for National and World Championship competitions and was a Sports Physiologist for the Australian Paralympic Team at the London Games in 2012.

Participants of all ages and fitness levels get involved, from serious athletes to those dressed in superhero costumes and families enjoying a fun day out. Held this year on Sunday November 15, Round the Bridges is not only a chance to explore Hamilton’s riverside trails and catch up with friends and family, it is also a means of fundraising for Mental Health Foundation. With medals for each participant, awesome on-course musical entertainment and spot prizes up for grabs, this year’s goal is to raise $75,000 for charity. Roundthebridges.co.nz

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Round the Bridges spotlight ›

David Bollond

Mental Health Awareness Week took place recently (October 5-11) so what better time to share David Bollond’s story – a Hamilton psychiatric nurse running for a cause which means a lot to him both personally and professionally – The Mental Health Foundation. By Kate Cherven

“T

he Mental Health Foundation focuses upon raising awareness around mental illness – something which I feel is incredibly important.” With a history of both clinical and psychiatric nursing, David is now working at He Puna Waiora and despite his dedicated approach to his field, he still believes there is more he can do help raise awareness around mental health issues. “Significant progress has been made over recent years in terms of awareness but there is so much more that needs to be achieved. Round the Bridges’ new fundraising programme has provided a wonderful way for

me to contribute.” A keen runner in his younger years, David recently began running again this year to support his own mental health. “I have suffered with depression in the past. Running provides energy and motivation which definitely helps create resilience to deal with what life throws at you. “I hope that through my participation in Round the Bridges, I can inspire others to support the Mental Health Foundation and increase awareness of people with experience of mental illness.” David originally had a $700 fundraising goal but since his story has been shared in local newspapers he has reached $945.97 and has now made his goal $1000. To find out more about supporting the Mental Health Foundation at Round the Bridges, visit mentalhealth.org.nz

Dr Graeme Bain › A doctor in the Waikato Hospital Emergency Department, Graeme was determined to conquer his obesity and set a positive example for his patients.

uring the last 12 months, he has lost an amazing 40kg, improved his health and found a new enthusiasm for life. Graeme is now targeting the Round the Bridges 12km, aiming to finish the event in 60 – 70 minutes. Read his personal account of this inspirational journey below. My story is about realising that sometimes, the best medicine is the hardest. I’ve learnt that in order to succeed in life you have to be prepared to challenge yourself. I used to consider myself to be an active person. I had always been overweight but never thought of it as a ‘big problem’. At high school I propped up the first XV. I had tramped through the bush up and down the country and across mountainous countries overseas. I ran sporadically and even competed in a half marathon. However, that was all in the past. Similarly to lots of other people, I found myself in a situation where life had got on top of me. I stopped challenging myself as much as I should and before I knew it, the weight had piled onto my already oversized frame. Suddenly I was a size XXL and was left www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

wondering where I would buy clothes from should I get any bigger. Being heavy was becoming cumbersome and I could not move as fast as I used to. My joints were starting to hurt and climbing stairs and hills was a chore – even sitting up out of a chair was difficult. I was becoming very unhappy. One day in November last year, I decided to make a change. I visited my GP for a health check, which included tests of blood pressure, cholesterol, lipids, diabetes, etc. Without going into details, it was all bad. As a doctor in the Waikato Hospital Emergency Department I encounter obesity-related illness every day. It dawned on me that I was quickly becoming one of my patients and I was concerned about the likelihood of having to take preventative medication for cardiovascular disease. I like to believe I am still too young to be on this sort of medication. I needed a plan. I decided that if I was to conquer my obesity, I would do it the best way - the hard way - through exercise and aggressive, yet sustainable nutrition (a story in itself).

When starting to exercise for the first time after such a long hiatus, you cannot do much. I started off on a cross trainer, slowly working up my endurance and intensity. I combined this with a few long walks which in the beginning almost killed me. I persevered, trying to do something every day. When combined with dietary changes, I found that in the first month I managed to lose 10kg. The second month, I lost another 8kg. The trouble was that the long walks were becoming tedious. The cross trainer became boring and I was sick of looking at

the same four walls. It was at this point that I stepped it up and started running. It was slow and painful at first – my feet regularly sore and aching. But, you have to keep going - you have to keep challenging yourself. I found it pleasantly surprising that it only took a few weeks to be able to run solidly for an hour and not feel sore the next day. The more I ran the more weight I continued to lose. As I got lighter the running became more enjoyable. I started to develop a sense of freedom - freedom from being confined to the couch. Now, running is a tool I use to challenge myself. I want to run further and faster. I have entered the Round the Bridges not because I want to complete the 12km, but to see how fast I can do it in. Last year running the distance would have been a dream. Now it is a reality. It’s surreal to think I am candid enough to think I have a time goal. Approximately three months ago I achieved my weight loss goal. I have lost more than 40kg and I’m now in the healthy weight range for the first time in my life. I have since had another health check and everything is normal. I achieved this through diet and exercise alone with no medication. I did it the hard way, but it was the best way. My life has improved exponentially by being fitter, healthier and lighter. I have more confidence in myself, more ‘get up and go’ and more enthusiasm for life. If running is the drug to keep me this feeling way, then I will take it!

fitness journal November 2015

The Christmas food frenzy The Christmas period and summer time is coming upon us. Here are a few practises on how you can be the healthiest you can be going into this time and beyond.

et’s be honest - for many of us summer is a great motivator; with people looking for ways to improve their health and release the excess that isn’t serving their body well. With this article, I want to discuss a few practises useful to bring into your lifestyle to understand how your body flows greater without going on the quick fix diets, which you fall off and never restart after Christmas. I won’t talk so much about a certain regime of eating, as in the ideal scenario we would all be eating whole natural foods, with little toxic substances in the diet. So as much as possible, try to add more nutrient-dense foods to your diet. However it is more how we eat that is the issue. This is where it helps to know how to listen to some of the body’s nourishment signals (hunger and satiety). Working with your body’s natural rhythms, you will always be getting the right nutrients in the right amounts, so in theory should not be in any excesses or depletions. What is hunger? Hunger is actually a body function that is designed to get us to eat. Hunger is a sensation not a thought! It is your body’s way of saying “hey feed me nutrients”. So how do you tell if you are physically hungry, rather than emotionally hungry or boredom eating? Physical hunger will feel like you are empty inside with a faint rumbling in your stomach. This hunger usually comes on slowly whereas psychological hunger comes on suddenly. With this you need to ask yourself did anything happen mentally and emotionally, either externally or internally, for you to start to want to crave food. If this sensation is accompanied by tiredness, weakness, lethargy, irritability and grumpiness then it probably is hunger. NOTE: if you have to stop and question whether you are actually hungry or not hungry then you probably are not hungry, and most likely if nothing emotional has triggered your desire to eat, it is boredom or avoidance of the task at hand that you are doing. I find myself getting caught sometimes in this last one. If it is psychological hunger, often we will crave for something specific. If it is physical hunger, any type of food within a food group will often fill the

fitness journal November 2015

danielle roberts Nutritionist Danielle Roberts is dedicated to helping people enjoy a healthy and knowledgeable relationship with food. Her business Fuel Nutrition allows her to share her passion for nutrition and healthy living. Danielle is a freelance nutritionist and works with a number of Hamilton gyms. To make a booking, please contact Danielle at www. fuelnutrition.co.nz

hunger spot. Our sense of taste is heightened when we are hungry. If we are not enjoying what we are eating then we are not hungry or our body in fact does not need it. Studies show that eating in response to physiological hunger has been shown to reduce calorie intake by one third, without subjects feeling any sense of deprivation or hunger between meals. It also leads to lower blood glucose levels, improved insulin sensitivity and visceral fat reduction. BE PATIENT with yourself in this process of learning to recognise hunger signals again, especially if you have lost the ability to do so. Make hunger your friend, and make every time you question yourself as to whether you are actually hungry or eating out of a psychological aspect a fun game. Not a game where you beat yourself up for being useless for yet again yielding to the chocolate. It’s all about learning to become more aware of the body and listening to what it is communicating to you. You can work with the body, not against it. NOTE: Often people do not want to get hungry in fear of overeating. You will only over eat when you are not mindfully eating,

If any of the above information resonated so please concentrate on your eating when with you, it is time to retrain yourself to you are eating, chewing lots and connecting listen to your body rather than the clock or to the tastes and textures of your food helps what meal you should be eating. with this. Get excited by rediscovering your physical What are some of the reasons we get hunger. You will understand exactly what “psychologically hungry”? cues your body sends when you actually We eat for a lot of reasons influenced by need food (preferably healthy). Hence, never emotions and situations: living in the fear of emotionally overeating – When we feel sad, angry, bored, lonely, or eating the wrong foods. tired, miserable, stressed, depressed, impatient, irritated, annoyed, anxious, aggrieved, Steps to take to determine what type relieved, worried, agitated, excited, alarmed, of hungry you are upset, fearful, disappointed, distressed, hurt or harassed. When you find yourself reaching for food, – We eat because we are out of love, in love, get into the habit of asking yourself these out of luck, in luck, on medication, off mediquestions: cation, sleep-deprived or sex-deprived. – Am I really hungry? – We eat out of politeness, rebellion, conven– Or could it be that I’m thirsty? tion or habit. – Or is it that I want to change how I’m feel– We eat because we are celebrating, coming or a situation I’m in? miserating, deliberating or procrastinating. – Or do I simply need a break from what I’m – We eat for reward, comfort, no reason or doing? every reason. Asking yourself these questions allows Do any of these resonate with you? I you the time to be able to tune into your found my weakness in this area came when body’s physiological cues and what they are I would work at the kitchen table. It was like saying to you. my brain was hard wired to eat just because If you are not hungry, drink a glass of waI sat at the dinner table. It took me conscious ter, wait about 10 minutes and ask yourself effort to tune into my body and say “okay the same questions again. If you are still where is this hunger coming from?” Is it uncertain wait another 15 minutes. Early actual hunger or was there another trigger? stages of hunger can be subtle, continue to Yes there sure was. check in at 15 minute intervals to make sure So the more I became aware of this the you are actually hungry. Be patient with more I could resolve the psychological yourself and the practice. It may take some hunger. I even managed to see where the time before you nail this and are able to do it core of this habit had actually started from. It unconsciously. went way back to my university study days One you have established that you are where I chose to eat at my desk a lot while I physically hungry, assess the level of your was studying. So working at the table where hunger with the chart below. we would normally eat coupled by the habit What is satiety (fullness)? of eating at my computer really set me up When you pay attention to what you are for some unnecessary eating albeit healthy eating i.e. eating mindfully (chewing your foods. food and getting in touch with the taste/ Do you eat to time or when you are texture sensations), you become conscious hungry? of getting full. One massive clue that this is Breakfast, lunch and dinner as we know it happening is that each successive mouthful has been very different in the history of our of the food you are eating (when you are existence. For example back in the Roman starting to feel full) becomes less enjoyable. times, they were apparently obsessed with This is the time to stop eating, it usually cordigestion. They only ate one meal in the mid- relates to feeling satisfied. This is our body’s dle of the day as they saw anything else as a hormonal and physical mechanisms sending form of gluttony. In the middle ages nothing signals up to the brain telling us that we could be eaten before morning mass and have had enough food. meat could only be eaten for half the year. We should really stop eating when we are Breakfast, lunch and dinner times were satisfied, but not full. If we stop when we are formed with the onset of the development of full it is too late. we have overeaten. Again our industrial revolution. We grew up with it will take time to master this art, but the certain times of eating. How much of your more you practise the better you will get! eating is dictated by time or by the classic So from this day forward make a start on breakfast, lunch, dinner meals? bringing these practices into your life when I know I have done this myself so much in you are eating. Experiment how it changes the past. Some days for whatever reason my your energy levels, health, vitality and physibody was like mmmm, no I’m not hungry cal form. Always practise self-love and never but my brain went nooooo. lunch time it is. criticise yourself if you don’t get this straight The result, even though it was good food, away, you have time. Make it an enjoyable was that I didn’t feel comfortable. experience, not a stressful one. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

The crazy things people say... One of the “highlights” of life with food allergies and intolerances is hearing what other people think of your diet, and listening to their advice about what you should eat.

ost of the time, the comments are well-meaning, just a little uninformed. So here’s a quick summary which covers most of the comments us food allergy folk field on a daily basis: “Just a little bit won’t hurt you” Yup, just a little bit can hurt some people. This includes contamination from other food sources e.g. your gluten-free food touching gluten-containing food. I’m really sensitive to gluten, so can’t eat chips that are cooked in the same oil as other foods because the crumbs in the oil vat contain enough gluten to make me sick. It’s not a pretty sight, believe me. Some people with severe food allergies can go into anaphylactic shock from just having contact with a food allergen. Anaphylaxis is extremely dangerous and can result in death. Contamination is a big deal, and one of the reasons why you’ll find many of us really worried when we’re invited round to someone’s house for dinner. Please don’t be offended if we want to bring our own food, or ask a million questions about how something was cooked. It’s not that we don’t trust you, it’s just that we have to be careful. Gasp! “Oh I’d just die if I couldn’t eat ....” Yeah … check out all of us food allergy folk, still alive and not eating whatever it is you think you couldn’t live without. This is a comment we hear on at least a weekly basis, and can makes us food allergy people feel like we’re freaks. If you find out you have a food allergy, intolerance or coeliac disease, you do learn to cope without eating your old favourite noms. It’s not always fun, but you do adapt. Sometimes it’s hard though, especially when everyone else is eating up a storm and you’re stuck with rice crackers. I was recently at leaving drinks for a workmate at a restaurant where I couldn’t even have any of the drinkies on offer, so I sat drinking a glass of water while everyone else was eating spicy chicken and drinking beer. That was less than ideal, but I still coped, and my workmates didn’t mind letting me sniff their food (I love sniffing food, I’m weird like that). “It doesn’t matter if you can’t eat, it’ll still be fun” It’s great to be included, so please keep

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Christina stewart Christina Stewart is passionate blogger, photographer and cafe haunter, who has spent a lifetime dealing with multiple food allergies and intolerances. Her website gluteygirl.com is packed with education, advocacy, tasty recipes and inspiration for foodies and fellow sufferers. Packed with information on all things gluten-free, dairy-free and low FODMAPs, there are also plenty of interviews, cafe reviews, recipes and mischief. www.gluteygirl.com

inviting us to your fun times. But sometimes it’s not fun watching everyone else eat when you can’t eat anything on offer. Especially when you’re hungry. So please don’t take offense if we sometimes opt to give a food-related occasion a miss. If we do come along though, it’s great if you can just accept us not eating and not point it out to everyone. A long time ago, I attended a formal occasion where I couldn’t eat the food on offer. It was fine though, because I’d eaten before arriving and was happy just sitting, drinking tea and chatting. Well it was fine until someone noticed, queried why I wasn’t eating, passed the message on to the head person who stood up and announced to everyone that I was “really okay, but have food allergies” (cue everyone turning to stare). #blush “Oh, I get a tummy ache when I eat <insert food here>, but I just eat it anyway.” Believe me, if your tummy ache was as bad as the pain suffered by some of us, you wouldn’t eat it anyway. Every person’s symptoms are different, and only you can be the judge of whether it’s worth the side-effects to continue doing

what you’re doing. For people with coeliac disease, there is only the smallest amount of gluten that is okay to eat. The limit to not cause damage is 20 parts per million (miniscule). And if you eat gluten just once a month, studies have shown that your mortality rate is six times that of a coeliac who adheres to a gluten-free diet. Those are some pretty severe side effects. “Can you eat meat?” Most people with food allergies can eat meat (depending on the nature of their allergy). Meats are generally only a problem if they contain things other than meat e.g. gravies, marinades, stuffing. Sausages for example, often contain gluten. “In my day there was no such thing as food allergies” There have always been food allergies. And coeliac disease isn’t new either, its symptoms were first described in the second century by Artaeus of Cappaocia. Historically, without diagnosis, many people would have continued to suffer or even died depending on the severity of the allergy. Many coeliacs report a history of bowel cancer-related deaths in their ancestry – a sign of undiagnosed coeliac disease. There ARE more food allergies and increased cases of reported coeliac disease in modern times. There is much debate about why, but one of the reasons is NOT because we’re all wusses who want extra attention (which is often hinted at when people make ‘not in my day’ type comments about food allergies).

“But you used to be able to eat _____” This is one of the most frustrating things about food allergies. Sometimes the food has been playing havoc with your body for years but you just didn’t know what the cause was. And for some people, the food allergy just seemed to appear one day, out of the blue. A friend of mine with a dairy allergy used to be fine with dairy until he started working in a dairy factory where he was exposed to dairy powder in the air on a daily basis. One day eczema appeared and would not disappear despite numerous trips to the doctor for steroid cream. Eventually after seeing an allergy specialist he was diagnosed with a dairy allergy. Leaving the workplace and switching to a dairy-free diet got rid of the eczema. “I wish I had a food allergy sometimes so I could lose weight” Having a food allergy/intolerance or coeliac disease and adhering to a restrictive diet will NOT make you lose weight. There are heaps of foods that are allergy safe but still unhealthy. Biscuits, cakes, pies … yup, all of these things can be made allergy-free, and if it’s processed food you’re after, the allergy-free food is often higher in sugar than the non-allergy safe alternative. If you’re not sure about your allergy-buddy’s needs, it’s okay to ask. Honestly, we don’t mind questions, and the more people know, the safer eating is for all of us. Thank you so much to all the supporters out there who continue to include us in your social eats, and help make eating safe and enjoyable.

fitness journal November 2015

Women’s Wellness – with a Kiwi twist Watching New Zealand women inspire and motive other women is hugely exciting. And Makaia Carr, founder of MotiveMe NZ (motivatemenz.co.nz) joining forces with Julia and Libby Matthews (julianadlibby.com) for a series of Women’s Wellness events around New Zealand is reason to celebrate.

t is a chance to hear about their personal health journeys, their tips for simplifying a healthy approach in today’s fast paced-busy world and join in a Q&A session to pick their brains about what you need to know. Tickets are selling out fast, so if you’ve managed to score tickets to the Hamilton event, we’ll see you there. And everyone attending any of the Women’s Wellness events will receive a complimentary issue

of Fitness Journal in their goody bag. We are proud to team up with such amazing women who represent everything we are about: health, wellbeing, fitness and confidence. The Women’s Wellness events are being held at Tauranga (December 1), Hamilton (December 2), Christchurch (December 3), Dunedin (December 8) and Wellington (December 9). Book your ticket at ticketdirect.co.nz

Wellness Warriors: Julia and Libby New Zealand sisters Julia and Libby Matthews have rocketed into the spotlight since starting their foodie blog three years ago (juliaandlibby.com). Little did they realise that sharing their passion for nourishing and delicious recipes would set them on the path to signing a book deal with the largest publishing house in the world (Penguin Random House), travelling the world and running their own cooking workshops. The self-confessed lovers of everything that nourishes the body, mind and soul believe that beauty starts from within and food can be used as medicine. Their approach to health is connected to both their educational study of the subject and their personal beliefs on the lifestyle it creates. And it helps that their glowing radiant good looks are testament to their lifestyle. The sisters create recipes that are full of nutrients, using whole food with minimal processing. The recipes are easy to follow and the girls love putting a twist on old classics and dreaming up new creations using some of their favourite foods. All recipes are free of refined sugar, most are dairy free, gluten free and vegan. Libby has a Naturopathy Degree, from Wellpark College of Natural Therapies. Julia

is studying in Sydney towards a Bachelor of Health Science majoring in Naturopathy. “We did not start our blog with any intention of being where we are today,” admits Julia. “None of what has happened ever crossed our minds but we are so happy it has and feel grateful every single day to be able to do what we do.” You can meet Julia and Libby at the upcoming series of Women’s Wellness events taking place throughout New Zealand this month. In the meantime, try Julia’s delicious celebration cake recipe. “This is one of my favourite cake recipes,” says Julia, “although for this occasion I wanted it to be super special and a little bit different from how I normally make it, so for me that was adding chocolate, of course. “After the cake had set and I had a bite, the first thing that came to my mind was “wow, this tastes like a Jelly Tip. An ice cream like layer, berries and chocolate. So delicious, yet so guilt free. As it is not summer yet I have used frozen berries and all the nuts I use are bulk purchased from Alison’s Pantry (cost saving method). “If you are vegan, dairy free, refined sugar free, gluten free or LCHF this recipe will fit in with your dietary requirements.”

Blackberry Swirl Cheesecake Prep time: 20 mins Cook time: 4 hours Total time: 4 hours 20 mins

INGREDIENTS

Base: 1 cup almonds 1 cup shredded coconut ½ cup walnuts 6 medjool dates, pitted and soaked in water Filling: 3 cups cashews, soaked in water overnight ¾ cup lemon juice ½ cup maple syrup 1 teaspoon vanilla paste ¾ cup coconut oil, melted berry/chocolate topping 1.5 cups frozen blackberries (or raspberries) ¼ cup maple syrup 50 grams 70% dark chocolate ¼ cup coconut cacao nibs

Method

To make the base, drain medjools, place all ingredients into a food processor and blend

Fighting Fit: Makaia Carr

Makaia Carr 28

fitness journal November 2015

until well combined and ingredients are sticking together. Press base mixture into a lined 20cm spring form cake tin and set aside. To make the filling drain cashews, process all ingredients in a food processor except coconut oil, and process until well combined. Keep the food processor on and slowly pour in coconut oil - process until smooth and creamy. Pour cheesecake filling over base and place into the freezer for at least 30 minutes. To make the berry topping, add the berries and maple syrup into a food processor and blend until smooth. Pour over the cheesecake filling and use a chopstick or knife to swirl through the first cheesecake layer. Set aside. Melt the chocolate gently in a pot on the stove and drizzle over the top of the berry sauce. Sprinkle over coconut cacao nibs. Place cheesecake into the fridge for at least four hours to set.

If you’re a New Zealand woman interested in your health and wellbeing, chances are you have heard of the phenomenon that is Makaia Carr. This lone warrior started MotivateMe NZ, which has grown to become one of the country’s most inspirational sites for women supporting women (motivatemenz.co.nz) Now surrounded by a team of like-minded enthusiasts around the country, Makaia ‘s message is spreading far and wide. “The first step is to believe in yourself! You can achieve anything you want. Believe in yourself and your goals. A key step to achieving this is surrounding yourself with the right people that will support and encourage you along the way. MotivateMe NZ is here for like-minded Kiwi women looking for positive support, encouragement and advice.” Makaia is about to take to the stage for one of her greatest challenges yet; stepping into the boxing ring at the upcoming MJT Celebrity Boxing Tournament, being held in Auckland on November 28. And straight after that she is back on the road spreading her inspirational words, with Julia and Libby Matthews (juliandlibby.com) as they tour New Zealand for a series of Women’s Wellness events. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Libby and Julia Matthews

In a relationship with food The day my first ever Jess’ Journey column came out, we had fried chicken and chips from my favourite takeaway for dinner. Not only did we have that but the fizzy drink – the one I swore off in my last column – also made an appearance. I am proud to say that I didn’t drink it. Not even a single drop.

BY Jess Molina

he chicken and chips though is another story. I took a bite of the chicken and it was glorious, the way it always is at first. It was perfectly golden, crispy, but tender and juicy on the inside. Then there were chips in all their deepfried goodness. I took a few more bites but it seemed like after every bite, the yumminess was being replaced with something else. Guilt. I should not be eating this. I should have gone to the gym today. I should have prepared something nutritious for dinner. Shoulda, woulda, coulda scenarios ran through my head. I took one last bite of my meal and tried desperately to shut out the guilt. Anyone else do this to themselves too? Indulge and then feel guilty after? Go cold turkey on certain things and then find it hard when the cravings kick in that all you can do is give in to the crippling craving and then mentally kick yourself for not being

strong enough? It is a vicious cycle and I want out. When I decided to take control of my life and start this column, I knew the end game. I wanted to change my lifestyle and not just lose weight. I wanted to be more active. I wanted to feel healthy on the inside. I also wanted to live a balanced life. One where I don’t feel guilty when indulging from time-to-time.

Find your inner super Superfood is the new buzz word for health, food and wellbeing. Everyone wants to live and eat healthily, but finding nutrient rich food that is also convenient to cook with can be a challenge.

O Superfood is a brand new range of Superfoods that is nutrient rich and packs such an awesome health punch, along with that all-important convenience factor. Who knew that GO Superfood Barley Grass Powder is loaded with more than 50 different vitamins and minerals, or that Camu Camu Powder contains an amazingly high level of naturally occurring Vitamin C (30-60 times more vitamin C than an orange). GO Superfood has 14 super-powered organic superfoods in this amazing range.

People generally use Superfoods in their daily smoothies, but GO Superfood can be used to create so much more, a quick hummus using the beetroot powder, or the kale powder in a creamy pesto which will give you more iron per calorie than beef and more calcium per calorie than milk. Every GO Superfood has a unique health quality, and the convenience of the GO Superfood product has to be one of the best benefits - one teaspoon is all it takes. GO Superfood is available from major pharmacies and health stores nationwide or visit www.gosuperfood.co.nz

WIN WIN WIN Enter to win a fantastic GO Superfood prize pack. We are giving away GO Beetroot Powder, GO Black Chia Seeds, GO Coconut Water Powder, GO Acai Powder and GO Barley Grass Powder.

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To enter, email your name and contact details to win@fitnessjournal.co.nz with GO Superfood in the subject line, or enter at fitnessjournal.co.nz Entries close December 11.

Food is my biggest indulgence. I have many great loves, but my longest standing relationship is with food. If I could change my Facebook status to ‘in a relationship with food’, I would. I am that committed to it. We don’t, however, have the best relationship at times. Food is such a big part of me that sometimes I forget what it’s here for – to provide nutrients, energy, and fuel. So that was the first thing I knew I should work on with this journey. Start with the basics and get fuelled up for the trip. I started by getting a NutriBullet. It’s something I’ve been wanting to purchase for a long time. It doesn’t help that I am terrible at eating breakfast. It’s the first to go when I’m rushing in the morning. It’s the same thing with cooking. I love it but the busier I get, the more crap I eat because it’s convenient and saves me time. I knew this has got to stop, but as with anything, the first step is always the hardest. The key to all this I’ve found is preparation. Going grocery shopping in the weekend, hitting the local markets and getting fresh fruits and vegetables for the week. Having a meal plan every day and then spending a few hours to prepare it in the weekend is a system that’s working wonderfully so far. I am proud to say that I have been having daily smoothies for breakfast and eating at a more regular time. For the first time in

Jess Molina is a 23-year-old fashion lover, frustrated florist, coffee and tea enthusiast, former radio host, blogger, writer, and fairytale believer. She works in marketing during the day, edits Blacklisted Magazine at night, and organises events on the side. Perpetually trying to lose weight, this time she will. Follow her journey in Fitness Journal and at jess-molina.com my life I am also intentionally eating more vegetables and fruits. The next step would be meeting up with a nutritionist and discussing my food intake more but I’ll keep you posted on that. Right now I am preparing for the biggest battle in this journey. The big E. The one I hate doing with a passion. The one I was nervous about from the start that even thinking about it now is almost enough to make me quit this whole thing. Exercise. The whole time to get physical thing. If anyone needs me, I’ll be the one hiding in a corner drinking kale, banana, and avocado smoothies.

ZOODLE BOWL WITH CREAMY KALE (Dairy-free) Serves four INGREDIENTS For the pesto: ½ large avocado ½ cup cashew nuts (preferably soaked) 1 clove of garlic chopped Juice of half a lemon 1/3 cup Olive oil 1-2 teaspoons of GO Superfoods Kale Powder Dash of sea salt For the Zoodle bowl: 4-6 zucchini 1 cup baby spinach or mixed greens 10 cherry tomatoes chopped in halves or quarters 4 teaspoons GO Superfoods Chia Seeds Optional toppings: Toasted nuts & seeds Parmesan Protein pieces (chicken, fish, red meat)

Method Wash the zucchini and use either a hand held spiraliser or julienne peeler to create 4 serves of zucchini noodles. Each bowl will require 1-2 Zucchini. Set aside while you make the sauce. Blend the Go Superfood kale powder, cashews, garlic, and avocado until smooth. Stir in the olive oil gradually to reach your preferred consistency. Squeeze in lemon juice and season with sea salt. Mix the creamy pesto throughout the zoodles. Add the spinach / salad greens and cherry tomatoes. Sprinkle each bowl with 1 teaspoon of chia seeds. To serve warm - place the Zucchini noodles in boiling water for 5 minutes before mixing with pesto sauce.

fitness journal November 2015

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Naturally beautiful gift packs now at naturally healthy Naturally Healthy Concept Store 106 London Street, Hamilton. Parking on-site. 07 958 3845 www.naturallyhealthy.co.nz

give her or him that special gift of love With a gift voucher from Waters Day Spa. Purchase three gift vouchers and go in the draw to recieve your own treatment at Waters. Priced from $78 to our most loved Waters Resort for the day $725.

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Treat yourself and your skin with one of our favourite skincare ranges. We’ve chosen a handful of the goodies we’d like to see in our Santa sack this Christmas. Indulgence and skin protection all in one.

fitness journal November 2015

a summer oasis A top quality sunscreen is a must-have in any goody bag. Made in New Zealand, Oasis Sun SPF30 is fragrance free and high performance, packed with natural and organic ingredients – perfect for the entire family, including delicate young skin. Oasisbeauty.co.nz

Treat yourself

sweetly soothing Weleda’s new Almond Sensitive Skin Body Care range has been specifically designed to calm, soothe and support sensitive, allergy-prone, inflamed and dry skin. Bursting with skin-calming natural ingredients, it includes sweet almond oil, organic shea butter and beeswax. Weleda.co.nz

poppy passion Create instant impact with this delicious Poppy Passion from Karen Murrell’s lipstick collection. The vibrant red-pink shade leaves lips plump and hydrated, thanks to ingredients like avocado oil, cinnamon and evening primrose oil. karenmurrell.com

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Beauty Spot The Vampire range of treatments has fast caught on with celebrities around the world. Photographs of Kim Kardashian undergoing the Vampire Facial soared around the internet earlier this year, and the Vampire O-shot and Priapus Shot were included in Oscars award goody bags.

Indulge in a little Vampire

Our Fitness Journal team is intrigued by this new rejuvenation innovation, dubbed ‘the secret blood method to revive youth and restore beauty’, so we sought some expert advice. We asked Hamilton’s exclusive practitioner of the Vampire treatment range, Dr Kirshni Appanna, from Jeunesse MedSpa for some details: What is Vampire? The ‘Vampire’ name, although a little spooky, simply means that the treatments use your own blood. It involves obtaining a small sample of blood and extracting the Platelet Rich Plasma (PRP) which is used to rejuvenate tissues. The platelets contain growth factors which stimulate the body to repair and restore tissues using the body’s own natural processes. PRP is a simple way of harnessing the bodies’ incredible ability to “fix” itself. Dr Charles Runels, who started out as a research chemist and ER physician, is inventor of The Vampire Facial®, Vampire Facelift®, Vampire Breast Lift , O-shot® & Priapus shot®, a series of trademarked treatments designed to rejuvenate the face, breast and genital area. “The procedures are simple, safe and very effective with almost no downtime,” says Dr Appanna. “The treatment includes drawing about 2-4 teaspoons of your blood which is harvested into a special tube and then spun down in a centrifuge to separate your platelets and plasma from your red blood cells. “The clear yellow plasma and active healing platelets are applied (Vampire Facial) or injected (Vampire Facelift) into your face or neck in a specific way to rejuvenate your tissues, and the red cells are discarded. “PRP is considered to be very safe, as it uses your own body’s natural healing “processes - the growth factors that tell your body’s stem cells to repair and rejuvenate the tissue they’re placed in.” The Vampire Facial: The facial includes the use of dermal needling to allow the PRP to penetrate into the skin to stimulate the deeper tissues. The Vampire Facelift: The facelift uses a combination of PRP with natural, reversible HA (Hyaluronic Acid) fillers in a specific way to gently and naturally restore youthful volume and shape, without looking overdone What will Vampire Facial Treatments do for you? – Loss of firmness on the face, hands, neck and chest – Fine lines and wrinkles – Dry and dull skin – Thin and transparent skin – Hollowed cheeks and eye sockets – Sagging skin – Enlarged Pores – Hyperpigmentation (sun and age spots) – Redness and ruddiness – Uneven texture www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

The Vampire Facelift and Facial are the mostly widely known treatments. However, the Vampire Breast Lift, O-Shot and Priapus Shot are becoming increasingly popular. The Vampire Breastlift: The breast lift uses the same combination of fillers and PRP to enhance the cleavage area of the breasts. It is a non-surgical breast lift and does not replace breast implant, and reduces hollowing that occurs with implants over time. Specific techniques can also be used to improve nipple sensation and in some cases ‘pop out’ inverted nipples.

The O-Shot: Research suggests more than 40 percent of women experience sexual dysfunction such as painful sex, inability to orgasm and loss of sensation, especially after having babies. The O-shot is one of the many tools used to enhance sexual function. It is a non-invasive treatment that aims to enhance female sexual function by extracting PRP, or platelet rich plasma, from a woman’s own blood. It involves just two tiny injections into highly specific areas of the female anatomy and is relatively painless. Many women experience an improvement in their urinary stress incontinence almost immediately,

while an improvement in sensation may take three weeks to three months. The Priapus-Shot: The The Priapus Shot, also known as the P-Shot, uses platelet rich plasma (PRP) to rejuvenate and repair damaged tissue without side effects. The Priapus Shot, when made part of a tailored sexual wellness treatment plan, can help men experience a healthier, more fulfilled sex life. Dr. Appanna is only one of three doctors in New Zealand trained, certified and licensed to administer the O-Shot and Priapus Shot.

WIN WIN WIN Give your skin a healthy glow and presummer boost with an Osmosis Medfacial (valued at $150) from Jeunesse MedSpa in Hamilton. Relax and enjoy being pampered and cared for by the team of Jeunesse professionals. This medical strength facial treatment is designed to treat specific skin conditions and is a great pre-social occasion treatment. Osmosis uses a high concentration of active ingredients that work to replenish the nutrients which repair and protect the skin. Treat yourself and your skin with this wonderful prize.

To enter, email your name and contact details to win@fitnessjournal.co.nz with Jeunesse in the subject line, or enter at fitnessjournal.co.nz Entries close December 11

fitness journal November 2015

Do you have poor skin, hair or nails? How our skin, hair and nails look is a wonderful reflection to our inner wellbeing and health. However, there are a variety of reasons you may not have lustrous shiny hair, or clear glowing skin and healthy nails.

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

o why are they losing condition? You could be using the best hand and body creams, expensive shampoo and conditioners and a great nutritional internal skin food supplement. But if your digestion or circulation is poor – you might not be getting the achievable results. Let’s ask the questions: Do you have cold hands and feet? If you have cold hands and feet, the reason for poor nail and nail bed health or ageing skin could be circulation. There are a few herbs which can be helpful. Which one you choose depends on other symptoms or medication that you are on. As some herbs do the same as your medication they cannot be used together for your safety, so please check with an expert before taking them. Gingko is the main herb recommended for peripheral blood circulation, but it cannot be taken with certain medications. This is why it is important to ensure you have the right information before setting out on a new treatment plan. If the cause of poor nail and hand skin is from circulation – you will get results.

Do you get acidity, bloating, wind or/and bowel movements that go from too loose to too dry? If your digestion is poor you might have a compromised immune system, resulting in less energy and a reduced feeling of general wellbeing. Depending on your symptoms, there can be a variety of reasons for this and it is important to identify the reason to ensure you are embarking on the right programme to treat the problem. The cause could be food intolerance, inflammation, toxicity of the liver, food choices or more. A few simple questions can ascertain what your main cause could be. Then you could start with a base solution to begin seeing results – and working through/ with your body’s needs. If your digestive system is compromised, you cannot absorb the good nutrition you work so hard to get in and the toxins might not be removed correctly and efficiently. When you have achieved better circula-

tion and/or digestion you skin hair and nails should also improve. TIP – you might have the same symptoms as others but the reason for them might come from a different cause. It could be that you simply need more essential fatty acids, silica and anti-oxidants. Or it could be a deeper cause of hormones, digestion or circulation. Either way, when you get the right advice and follow through, you will not only look better, but your hair, skin and nails will reflect this improvement. Best friends of your skin, hair and nails. – Essential fatty acids – Antioxidants – Silica or collagen tablets – Drink plenty of water – Good digestive health

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. Applied 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 centre, 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

Health Performance Chiropractic would like to welcome Julia Thomson to the team.

Health Performance Chiropractic for adults

Originally from Auckland, Julia has practised in Christchurch and Wellington before her move to the mighty Waikato.

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. Health Performance chiropractors Dr Julia Thomson, B.Chiro, Cert. AK

Julia’s journey to becoming a chiropractor began after reaping immense benefits from chiropractic care as a child, and she hasn’t looked back since. Julia was awarded the Research Excellence award on graduating from the New Zealand College of Chiropractic and has since achieved certification in Applied Kinesiology. Julia is a keen horse women and basketballer and is passionate about helping the greater Hamilton community achieve optimal function through Chiropractic and Applied Kinesiology. Julia has based her practice in the Rototuna Shopping Centre. She is looking forward to providing chiropractic care to both the northern suburbs and the greater Hamilton/Waikato community.

Rototuna Shopping complex 07 8557687 20 Peachgrove Rd Ham East 07 8560205

fitness journal November 2015

•

Dr Michael Hooker, B.Chiro, DIBAK, MS, BPhEd, ICCSP 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. He works with the elite and those struggling to get off the first rung. He is an internationally certified chiropractic sports practitioner. Michael holds a Masters degree in exercise and sport science. He 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. Michael and Julia have a passion for holistic health and wellbeing and in helping people achieve their health and performance goals.

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chiropractic adjustments, meridian therapy, neuro-myofascial work, visceral and nutritional care.

www.healthperformance.co.nz

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Smile with CEREC When it comes to cutting edge technology, the latest techniques and making dental treatment affordable, Changing Faces specialises in preventative and restorative dental care for the whole family.

he friendly team of dentists and hygienists are based in a purpose-built clinic which is a first for New Zealand and reflects a fresh approach to dentistry. The highly-trained staff offer solutions for all dental requirements, whether diagnostic, preventive, restorative, cosmetic, myofunctional, early orthodontics and orthopaedic, or surgical services. This month under the spotlight, we take a look at CEREC. What is CEREC? CEREC stands for “Chairside Economic Restoration of Esthetic Ceramics”, or “CEramic REConstruction” CEREC uses digital imaging technology to produce a 3D 1:1 scale virtual model of the teeth for designing a restoration through software which communicates with a milling unit to carve a restoration out of a block of dental ceramic. The latest advances have seen the development of the Omnicam – an intraoral video camera which produces full colour images which are seamlessly stitched together to produce an exact replica of the object being scanned. What is unique about it? CEREC permits the indirect restoration of teeth without the need for impression material. Restorations can often be completed in a single appointment without the need for temporaries, which means that designs which were once considered too minimalistic are now viable. What does it mean for the customer? Fewer appointments, increased comfort and convenience, restorations constructed from the latest materials, preservation of tooth structure. What is it used for? In addition to constructing indirect restorations, the CEREC machine can be

used for case presentations with smile design software, which can provide a proposal for review prior to cosmetic work being undertaken. It can send information to laboratories through portals in cases where a technician’s expertise is required. New developments allow for restoration of implants and orthodontic applications. What are the advantages? The advantages are elimination of impression material, greater customisation, and more conservative preparations meaning less damage to tooth structure. Indirect restorations such as those produced by the CEREC machine do not undergo dimensional changes in the mouth like direct restorations which means that the chance of fracturing tooth structure due to stresses acting on the tooth is greatly reduced. Who can benefit from it? People who find it difficult to find the time for multiple appointments can benefit from single appointments to complete indirect restorations. People who have problems with gagging and can’t tolerate impression material can avoid the discomfort of having an impression taken. What does it cost? Prices vary according to the materials used but the costs of a CEREC are substantially less expensive than standard crowns and inlays.

Dental Wellness, We Inform Before We Perform • Dedicated Hygiene Department • Preventative Treatment and Management Protocols • Cosmetic and Restorative Care • Biocompatible restorative options to Amalgam • Single visit Crowns and Restorations • Early Growth and Development Treatment for children • Orthodontic Treatment for Adolescents and Adults • Sleep Disordered Breathing; Assessment and Treatment options ContaCt Us (07) 839 4080 admin@teamdental.co.nz 1 Hill Street, Hamilton, 3204

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fitness journal November 2015

Shorter relay first for NZ New Zealand’s first 12-hour Relay for Life will be held in Hamilton when the event returns to Mystery Creek Events Centre on March 12, 2016.

raditionally held over 22 hours, Relay for Life is a community event during which teams keep their baton moving around a track, fundraising for the Cancer Society. “We’re really excited to be the first in the country to introduce a 12-hour relay,” says

Catriona Findlay, fundraising manager for the Waikato/Bay of Plenty Cancer Society. “Relay 2016 will be faster and more fun than ever, with non-stop entertainment across two stages and plenty happening to keep everyone’s energy up. The revised format will see the relay start

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The team from Te Kohao Health at Relay For Life 2015 at 10am and finish at 10pm, a change which the Cancer Society believes will enable more teams to take part. “This is the thirteenth year we’re holding Relay for Life in Hamilton,” says Catriona. “While the event has been extremely successful over the years, we realise it can be difficult for many people to commit to a 22-hour event, particularly those with young families. The Cancer Society says that while the

relay will be shorter, it will still include everything regular participants have come to expect, including the candlelight remembrance ceremony. “The 12-hour event will still encompass everything that relay is all about – celebrating cancer survivors, remembering loved ones lost to cancer and fighting back by raising funds and awareness for the Cancer Society,” says Catriona. To register a team, visit www.relayforlife.org.nz

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fitness journal November 2015

Exercise clinic gives elderly new lease on life Elderly people living with chronic health conditions are getting a new lease on life thanks to a specialised exercise rehabilitation clinic run by staff and students from the Waikato Institute of Technology’s (Wintec).

un by Wintec’s Centre for Sport Science and Human Performance, the Biokinetic Clinic is one of only a handful of its kind in the

country. It has been developed in response to the need for specialised knowledge in the emerging field of clinical exercise physiology as chronic illness, disease and injury rates among New Zealanders continue to grow. The clinic focuses on prevention, management and rehabilitation of chronic health conditions such as diabetes, cardiovascular disease, obesity, respiratory disease or chronic pain or injury. This is done by prescribing personalised exercise programmes. Around 35 elderly people from Hamilton have signed up to the clinic attending two sessions per week. The programmes are developed and delivered by Wintec students from the centre as part of their graduate or postgraduate qualifications, under the supervision of trained staff. Wintec’s tutor and programme coordinator, Stephen Burden says it’s about using specialist knowledge not only about exercise, but about the diseases and pathologies and the ways in which exercise can be applied to them. He says they’re seeing some real results. Seventy-five year old Noel Ellesmere has undergone seven surgeries, for colorectal cancer as well as knee replacements (bilateral prosthetic knees). He was experiencing chronic pain and having trouble walking even short distances, but says after six months of the programme he’s seeing real benefits. “I’ve found the programme so valuable. Before I came here, I could hardly move and was in a lot of pain. My doctor told me it was

Noel Ellesmere with student Henry Tang 36

fitness journal November 2015

just something I’d have to get used to. I used to be a fitness fanatic so it was hard having to adjust, but since coming here I’ve noticed real improvements. It feels like everything is working together and I’m just feeling more motivated in general. “Working with Henry is great. He’s even teaching me how to improve my golf stance by using my body differently which means I can get more leverage in my hits which translates to extra distance.” Seventy year old Terry Ansell joined the programme earlier this year to lose weight. In four months, he went from 126kgs to 111kg.

“It’s absolutely brilliant. I feel so much better and I have more energy,” says Noel. Stephen Burden says the programme is a win-win approach for both the clients and the students. “We’re helping to improve the quality of people’s lives, and they’re helping our students put their skills into practise through real life scenarios,” he says. “Clinical exercise physiology is not a one-size-fits-all approach. People come in with a combination of issues which need to be looked at on an individual basis in order to prescribe the appropriate exercise programme. “The experience is invaluable for our students. You can’t get this sort of learning out of a text book.” Stephen, who is also on the board of Clinical Exercise Physiology New Zealand

Wintec Graduate Diploma in Sport & Exercise Science student, Nitish Matthew with Terry Ansell. (CEPNZ), believes that training people in this area is more important than ever. “New Zealand’s population is ageing, we’re facing an obesity epidemic, diabetes rates are at an all-time high and we’re seeing more and more occurrences of other chronic conditions such as cardiovascular and respiratory disease. “The impact that specialised exercise programmes can have on the prevention, management and rehabilitation of these conditions is huge, but until recently, it

hasn’t been recognised as an allied health profession in New Zealand, and therefore we haven’t had the training options available. “But there’s a real need for this. The University of Auckland estimated (based on the Australian statistics) that New Zealand needs between 700 and 800 clinical exercise physiologists.” Stephen says that on completion of the qualifications, the postgraduate students will be trained clinical exercise physiologists. Student, Nitish Matthew was a physiotherapist before enrolling in the Graduate Diploma in Sport and Exercise Science. He says he entered the programme as he was keen to explore more aspects of the health and fitness industry. “At first I was kind of worried about this new syllabus. I’d had experience working with elderly clients during my physiotherapy career, but being involved in the clinic has shown me what a difference clinical exercise physiology can do for people with chronic conditions. It makes me feel proud to be moving into clinical exercise physiology,” he says. Stephen says that although the clinic is running well, they’re looking to grow and have staff and students embedded in existing health care organisations, where programmes would be delivered on-site. “We’re in talks with a number of health organisations and it’s likely that we’ll develop these associations in 2016,” he says. Wintec’s Bachelor of Sport and Exercise Science and Postgraduate Diploma in Sport and Exercise Science were modified in January 2015 to include criteria for clinical exercise physiology. Around 35 students are taking part in the programme. Currently, clients are referred by health care professionals, or hear about it through word of mouth. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

The winning Walk About NZ team members from the University of Waikato (from left): Majed Albusaie, James Forster, Roxana Davies, Marissa Holder, Ruby McClennan, Sarah Chell, Gaby Busby, Matt Ballinger and Georgina Wootten.

Waikato’s walking warriors win top PR campaign award

team of University of Waikato students who inspired 230 strangers to get more physically active and walk nearly 10 million steps in five days has won the Chesterman Group Public Relations Campaign Award 2015 on behalf of their client, Sport Waikato. The Walk About NZ team blew the judges away with the success of their campaign - targeting sedentary office workers in Hamilton – which used the spirit of friendly competition to encourage 27 workplaces to collectively walk 9,850,951 steps – that’s about 7463km, or 4.6 times the length of New Zealand. “We’ve heard so many success stories from Walk About 2015,” says team member Marissa Holder. “We couldn’t believe how energised people were about it; 98 percent of participants told us they want to keep walking as a result of the campaign, and they lost weight as well!” Appealing to people’s competitive instincts,

the 230 registered participants were asked to upload their pedometer steps to the Walk About NZ website every day during ‘Walking Week’, from September 21-25, and go head-tohead with other workplaces to claim top spot on the leader board. The key message for the campaign was ‘Stop scrolling, start strolling’, to encourage people to step away from their computer and go for a healthy walk. Sport Waikato project manager Stephanie McLennan says they jumped at the chance to get involved when approached by Waikato Management School public relations lecturer Ben Worth. “Every single aspect of what the students have done during their campaigns has just been outstanding. They’ve demonstrated doggedness, determination and enthusiasm,” says Stephanie. “Sport Waikato will certainly be looking to utilise some of what their campaigns have started on for our activities in the future.”

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