December 2015 Fitness Journal

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Fitness Journal health | performance | wellbeing

Waikato Edition Volume 2: Issue 12 December 2015

Injury prevention training

Holiday fitness tips

Spotlight on:

Menopause and diabetes

From sea to summit:

Adventurer Dave Williams

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ver time teeth can discolour from ageing, frequent use of cola drinks, food, tobacco, medicine, wine, tea and coffee—to name just a few.

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Almost anyone. However there are some cases where the treatment may not be effective.

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You may have to have the dentistry redone in order to match your new white teeth. Tetracycline (an antibiotic) stained teeth or greyish teeth are more difficult to bleach and have a varied prognosis.

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Yes. Research and clinical studies indicate that whitening teeth with carbamide peroxide and/or hydrogen peroxide under the supervision of a dentist is safe for teeth and gums. In fact, many dentists and hygienists consider this whitening process the safest cosmetic procedure available today.

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You can only get Phillips Zoom Day White from a dental professional. Before starting treatment our staff will examine you to look for any untreated cavities, tooth decay, or unhealthy teeth. Then, a custom-fitted tray is made by taking an impression of your teeth, which gives you a personalised tray and allows you to achieve optimum results.

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fitness journal December 2015

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WIN WIN WIN

From the editor

Competition corner

I

t is hard to believe that another year is almost over.

And while I’d love to tell you that I’ve achieved all my goals and been amazing, I must admit that this year has been one of my laziest yet. I seem to have spent the best part of it sitting in front of a computer, which really is not the healthiest way to live.

So like many Fitness Journal readers, my mind is filled with plans and hopes for 2016 – and just to keep us all on the straight and narrow, we’ll be featuring plenty of articles next year on how to get started in new sports and activities.

However the focus for the next few weeks is on meeting all those pre-Christmas deadlines and surviving the mayhem December seems to bring, before finally having time to kick back and relax.

Looking back on 2015, one area of proud achievement is around the many inspiring people we have profiled in the pages of Fitness Journal. Waikato truly is

Second Skin When it comes to performance wear, many athletes choose SKINS to aid recovery.

home to many incredible athletes, coaches and experts – and we love sharing their stories.

So thank you to all those who have been part of Fitness Journal, from the athletes and coaches to the health professionals and sports clubs, and of course our columnists, advertisers and the extended Fitness Journal team.

Here’s to making it across the finish line of 2015! Wishing you a safe and happy Christmas and look forward a healthy and adventurous 2016.

Lisa Potter Editor

FitnessJournal Waikato Edition VolumE 2: issuE 12 December 2015

Injury prevention training

spotlIght oN:

Menopause and diabetes

Find us on facebook:

www.facebook.com/fitnessjournalwaikato

COVER photo: Dave Williams sea2summit7.com

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hEalth | pErform ancE | WEllbEin g

holiday fitness tips

Oster Fitblend.. . mOre than $2000

Enter to win this fantastic SKINS prize pack consisting of the SKINS Starlight men’s long tights and SKINS Plus men’s macro tee shirt (together valued at $240) To enter, email your name and contact details to win@ fitnessjournal.co.nz with SKINS in the subject line, or enter at fitnessjournal.co.nz Entries close January 11.

From sea to summIt :

adventurer dave williams WIN: a Fitbit surge, skins,

The A400 men’s compression sportswear range was developed with athletes and based on 400 key body points to create the most technologically advanced range on the market. Dynamic gradient compression is scientifically proven to accelerate blood flow to deliver more oxygen to active muscles and remove painful lactic acid.

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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: 021 821 5777 E: carolyn@wbn.co.nz Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 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

www.wbp.net.nz

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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Stay motivated with Fitbit There’s nothing like a healthy hit of competitive spirit – and thanks to Fitbit, people all over the world are tracking their exercise and goal setting.

Kick start 2016 by using the Fitbit Surge to track, record and motivate.

The ultimate fitness super watch, it monitors heart rate, sleep patterns and activities, has GPS tracking, call and text notifications, music, alarms and wireless syncing. Staying on track has never been so easy.

New software means exercises are automatically identified and recorded in the Fitbit app, along with an exercise summary, including duration, calories burned and heart rate stats.

SmartTrack is capable of identifying a wide variety of activities; from elliptical, biking, running and aerobic to sports like tennis, basketball and soccer.

Because everyone’s definition of exercise is different, users can select the types of activities they want recognised and adjust how long they must be moving before an activity is recorded in the Fitbit app.

Shake up your lifestyle with the Fitbit Surge – the perfect Christmas gift for yourself or someone you care about.

Enter to win a Fitbit Surge and enjoy a healthy start to the year. To enter, email your name and contact details to win@fitnessjournal.co.nz with Fitbit Surge in the subject line, or enter at fitnessjournal.co.nz Entries close January 11. fitness journal December 2015

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We’ve got happiness in a bag... with the Shakti Mat. Featuring 6000 acupressure points, the Shakti Mat is made ethically in a charity temple workshop in Varanasi, India. It’s a modern day version of the ancient‘bed of nails’ and is designed to release muscle tension and improve circulation. Perfect for coping with pre-Christmas stress.

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Formerly Waikato based, Lisa Robertson specialises in vibrant and fun animal paintings and her work is now enjoyed around the world. lovelisx.co.nz

We’re feeling motivated ... with these 3G stepper bikes; the ultimate body workout. Combining the benefits of a bicycle and elliptical trainer, instead of sitting and pedalling, you stand and push down on two steps, working the upper and lower body.

That’s got to be good for you.

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The ultimate Christmas stocking filler, it’s splash resistant, shockproof and records up to 90 minutes with a 124 wide angle lens. And all in a tiny 35mm package. With a magnet on the bottom, you can pop it on your helmet, handlebars, golf club or skateboard.

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Designed for comfort and made for adventure, these luxury unisex slippers come with detachable sneaker-like soles for wearing outside.

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Alison Storey

fitness journal December 2015

5

Taking the path less travelled

BY Lisa Potter The human capacity for endurance is astounding. And Hamilton-born Dave Williams is no stranger to pushing himself to his absolute limits; physically and mentally. Just one of his many adventures has seen him run the equivalent of 10 marathons in nine days, followed by a five-day climb to complete the first ever sea to summit ascent of Mt Kilimanjaro. And that’s not even half of it.

W

hen Dave Williams decided to set himself a world-first task, he knew he was about to push his body to its limits. What he didn’t realise, is that he would do the same to his mind. And along the way gain a greater understanding of the very cause he set out to promote; that of men’s mental health.

The hugely self-driven athlete is an adventurer in the truest sense of the word. Having lost two friends to depression, he decided to take action and raise awareness and funds (a goal of $100,000) around the issue of men’s mental health.

And so sea2summit7 was born; one man’s determined journey to become the first person to climb the highest mountain in each continent from the nearest feasible coastline.

Yes, you read that right. Not just climbing some of the world’s highest mountains, but adding in the challenge of running to

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fitness journal December 2015

them from the closest coastline. Sometimes involving weeks and hundreds of kilometres of running.

No television cameras, no fanfare, no crowds of fans – just a sole Kiwi bloke on an epic adventure. Quietly going about his goals with minimum fuss.

“Essentially I run, climb, crawl, whatever it takes, in conditions from searing heat to Antarctic freezing,” says Dave.

With his sights set on McKinley, Elbrus, Aconcagua, Vinson, Kosciuszko, Kilimanjaro and finally the epic Everest, Dave is currently halfway through his journey and heading into his third year of commitment.

He has made enormous personal sacrifices to undertake this mission and is about to face arguably his toughest challenge yet; Mount Aconcagua– his nemesis.

Ticked off the list already is Kilimanjaro, his first mountain conquered and involving a run of 440km. Then Kosciusko (Australia)

340km, Elbrus (Russia) 210km and now hoping for third time lucky, he is tackling Aconcagua again, a 240km journey but so much more.

For Dave this Argentinian mountain, which he never regarded as particularly challenging, has defeated him already. He has endured the heartache of climbing Aconcagua, only to have to turn back just hours from the summit... twice.

“Making the decision to turn back and dealing with the fact that I came so close but failed was definitely up there in terms of my darkest moments,” he muses.

Imagine the agony of training and preparing for more than a year, embarking on a journey at your peak of fitness, and coming within a few hundred metres of achieving your goal and then having to turn back.

The first time Dave made the life-saving decision to abandon his summit success was due to weather conditions, after 28 days of unimaginable physical toll. Two other climbers who continued the climb, lost their lives.

And when Dave summoned the courage to re-attempt Aconcagua, this time the onset of an unexpected peanut allergy foiled his plans, leaving him virtually unable to stand, let alone climb.

“I used to have an allergy as a child but it really hadn’t affected me for more than 20 years. However I guess my body was so fa-

tigued that it became susceptible again, and the nuts which are often some of my main sources of nourishment while climbing proved my undoing this time.”

So January will mark ‘third time lucky’ when he tackles this mighty 6962m mountain yet again. He plans to relax and enjoy Christmas first and then set off on what may be his greatest challenge to date.

Ironically it is the failures associated with this mighty mountain in Argentina that have taught Dave the harshest, but most valuable lessons.

“I do motivational talks around the country and often I have to share those moments on Aconcagua. So I have to relive it constantly. But this challenge was never going to be easy and my failure is a real part of that journey. What I dealt with twice on that mountain has given me a much bigger insight into mental anguish.”

His determination to once again attempt Aconcagua is not without an element of fear, which Dave is honest enough to admit.

“I won’t pretend that not succeeding those climbs was extraordinarily hard to cope with. It plays through my mind. I relive the decisions to turn back, I replay the climb with ‘what ifs’, etc. This has been very tough to deal with mentally.

“The second time I was very ill, but it was still a harder decision to turn around than it would have been to keep going. If I had committed to continue I would have become a liability for others on the mountain and you never do that as a mountaineer.

“Turning around for the second time was one of my hardest decisions on that adventure. Failure is never easy, let alone failing twice, but this is what motivates me to

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Sea2Summit7 is an expedition to be the first to scale all 7 summits from sea level.

• 2,228m Kosciuszko in Australia • 4,897m Vinson Massif in Antarctica • 5,633m Elbrus in Russia • 5,895m Kilimanjaro in Tanzania • 6,194m Denali in Alaska • 6,962m Aconcagua in Argentina • 8,850m Mount Everest in Nepal

keep up the battle, and so this January I will return to Argentina yet again for my third attempt at the summit.

“When the going gets tough I have the ability of being able to walk away from the shadow the mountain casts, but those who battle depression do not have this luxury.

Having decided that he can’t move on to Mount Vinson in Alaska until he has conquered Aconcagua, the climb is fraught with many underlying emotions.

“It is the monkey on my back.

People with depression often say they feel like they have a cloud over them. Aconcagua is my cloud.

“I don’t want to go back there. But I have to. I love adventuring and I love climbing but there has been so much emotion now invested in and attached to that mountain it creates a feeling of anxiety. Part of me is dreading it and the fact that an element of doubt keeps creeping in is definitely a mental challenge I need to overcome.

“No matter what happens, when I do stand on that summit the feeling is going to be out of this world. I need to focus on that.”

“You get to a certain level of desperation and pain, and then after a few days of that, it becomes your norm.

“But standing atop the mountain after the journey is just pure euphoria. There is a lot of pain, mental hardship and endurance along the way, so those moments of elation are that much more special,” he said.

Preparing for extremes is also part of the journey. Dave can make his way from 30 degree heat to minus 30 degrees. And given that he carries his own gear, he likes to pack sensibly.

“I’m very lucky to be kitted out by Bivouac.

They’ve been behind me 100 percent right from the beginning and I’ve had the same quality gear from my first adventure to now.”

Dave is also hugely grateful to Yealands’ Family Wines, his main financial support.

“I am truly humbled by the people who have supported what I am doing by donating to mental health and spoken about it to raise awareness.”

The most physically difficult challenge to date has been Mount Kilimanjaro, where Dave ran the equivalent of 10 marathons in nine days. That was just to get to the mountain and then he had to climb it.

“And because of the heat, I had to start running at about four in the morning, just to www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

avoid the worst of the midday temperatures.

It was the heat and the long straight boring roads that were hardest to cope with.”

Training for these events is constant. Dave runs to work through Auckland City most days. He runs up mountains and usually clocks up a few hundred kilometres each week.

“I reckon I know every inch of Pirongia and Karioi where I run most weekends.

“I’ve been training pretty much non-stop for three years. I know what to expect and plan for regarding the physical side of the journey. It is the mental side that can catch you unawares. Each mountain is a rollercoaster ride. It’s pretty hard to live inside your head for days on end when you are alone, endlessly running and climbing.”

Often with a 28kg pack strapped to his back, Dave is used to weeks of solace. He chooses to carry his own gear and doesn’t rely on a porter for his mountaineering.

Early days As a youngster Dave admits to getting involved in ‘every sport possible’. And even back then pushing the limits was part of his personality.

He represented New Zealand in trampoline as a 16-year-old and still uses the trampoline for fitness (and an element of fun).

A few serious injuries from the trampoline and playing rugby saw him decide to preserve his body and opt for ‘safer’ options – although as it turns out, he is once again pushing his body and mind to the max.

Surfing, rock climbing, mountain biking and marathon running – hardly easier options, but Dave approached them with the same 100 percent enthusiasm he gives to every aspect of his life.

He shares his love of the great Kiwi outdoors as an outdoor education teacher at Auckland’s Edgewater College. Most weekends are spent in Raglan, where he is slowly renovating his first home and considers Pirongia and Mt Karioi his ‘home run tracks’.

“I’ve always loved adventuring and when you do a sea to summit, you go through so many different landscapes, challenges and environments. I could be running a marathon one day, then I’m rock climbing, then mountaineering on snow. The changing environment is part of what I love.”

And in a true case of life going full circle, Dave has experienced many ‘lightbulb’ moments during his mountain journeys.

“Here I was determined to do all of this by myself and I then realised that this is exactly what people suffering from depression and other issues go through. They don’t want to ask for help or don’t know how to. I have also learned that lesson.

“I had to teach myself to share and reach

Q&A with Dave Williams What is the biggest misconception about what you do?

That I just magically arrive at the sea and summits without considering all of the countless hours of technical and fitness training, research, diet, mentoring, preventative physiotherapy and sports massage involved to get my mind and body adequately prepared to tackle each challenge.

What is the most amazing place you have ever been to?

The Nakra Valley on the border of Georgia and Russia. It was absolute wilderness and solitude and I was the only westerner ever to be granted access into this area.

After riding a specially assigned military horse across a torrent river, I ran 25km off track bashing through ivy. I then climbed solo up a glacier, through snow and giant boulders to set foot on an area of European border where no one has probably ever been.

What are your ‘must have’ items when travelling?

Suunto Ambit 3 and HR monitor, Inov-8 running shoes, ice axe, Arcteryx climbing gear, crampons, Metagenics supplements, Arthotics, Bluetooth headphones, Ice Breaker Merino running top and socks, The North Face thermoball jacket and recovery SKINs. What are your favourite pieces of kit?

Suunto Ambit 3 GPS watch, it actually runs my entire life, can receive texts, emails, navigate, control my pace, heart rate, track distance, altitude and even tells me the

out to friends and family and particularly my AUT lecturers. It’s so important to have people around you to lean on, whoever they are.

“Just talking and sharing has helped me put the tough times into perspective.

“When I talk to groups, it is the failure they want to hear about, not so much the success. The Kilimanjaro story is an awesome achievement but it’s not particularly motivational. I trained really hard, I planned really well and I achieved my goal. That’s it.

“People seem to relate better to my stories about Aconcagua because of the challenges I experienced.

“I’m just an everyday Kiwi bloke, I was

time! I don’t know how I could adventure without it now. My SKINs recovery gear, as without it I would have to run 6km each day instead of 2km for my body to warm up. My walkman, as music makes things that much easier and more fun.

Name an Item you covet/would most like to add to your travelling kit?

I would love to make all of my electronic gear one brand like Sony. This would sync my operation and make it so much easier to get all of the footage I need and communicate and share it with the world. One less thing to worry about on hectic days.

How do you ‘relax’?

I go surfing in Raglan. There is something about the waves and the ocean that just makes everything more awesome. I need to remove myself from this challenge sometimes so I feel balanced and surfing is the best way to do this. Also Physio Mechanics in Takanini provide me with massage treatments which help to keep my muscles relaxed, because as soon as my body tenses up so does my mind.

What’s your go-to meal when you finish a major event?

Steak, mashed potato, carrots and red wine.

What is the best advice you ever received?

Never compare yourself with others but embrace their achievements as motivation to help with your goals. And AUT Outdoors has always encouraged me to ‘take the path less travelled in life’, which has become my mantra.

never the best marathon runner or the best mountaineer. I just loved it all. Anyone can do this sort of challenge if they train hard and believe in themselves.”

However not everyone has the sheer determination or resilience to stick with such a mighty goal. And while Dave is quick to resist praise and insists that what he is doing is nothing special – his actions speak louder than his words.

To support or follow Dave, check out his journey at www.sea2summit7.com

fitness journal December 2015

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Four jars of Fix and Fogg artisan peanut butter. Fixandfogg.co.nz Keyword: Fix and Fogg

Merry Christmas

from Fitness Journal We love to celebrate Christmas and although we would adore to fill our own Christmas stockings with all of these goodies, we’ve decided to embrace the Christmas spirit and gift them to you. So enjoy our Christmas giveaway extravaganza...

To enter, send your name and contact details to win@fitnessjournal.co.nz with the keyword of the prize you would love to win, or enter online at fitnessjournal.co.nz One entry per person per item. Competition closes January 11. Terms and conditions apply.

See page 3 for details.

D in act

Two copies of The Revive Cafe Cookbook 5 by Jeremy Dixon.

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Everyday Honeysuckle Spa Set from River Veda. Organic deliciousness. riverveda.com Keyword: River Veda

Three packs of The Collective Tumm Love Pourable Kefir Yoghurt Blueberr and Unsweetened Coconut. www.thecollective.kiwi Keyword: Thecollective

Enjoy summer smoothies and so much more with this Oster FitBlend. www.osterappliances.co.nz Keyword: Oster

unaway Rose tea is organic and ee. Delicate and refreshing with er, rose, lavender and vanilla. w.libertineblends.co.nz

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World Men’s Essentials set – perfect for the man in your life. www.Worldorganic.co.nz Keyword: World

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Two OtterBox Symmetry Sleek iPhone cases (one each of iPhone 6s and iPhone 6s Plus).

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Three sets of Japanese Cherry Blossom shower gel and lotion from The Body Shop. www.thebodyshop.co.nz fitness journal December 2015 9 Keyword: Bodyshop Jasmine

The importance of injury prevention training When it comes to endurance athletes, Ironman Hall of Famer Bevan Littler is an inspiring example of hard work and perseverance. He is also an excellent example of the benefits of adding injury prevention to a training programme, helping boost his performance in completing 13 Ironman events, including two World Championship appearances in Hawaii.

T

deconditioning.

With Bevan, as with every other endurance athlete I know, the four issues we found were: – Poor core stability – Tight psoas/hip flexor complex – Tight ITB and hamstrings – Over active calf muscles with tight Achilles Time in training is critical and unfortunately we often see endurance athletes neglecting injury prevention work, resulting in serious injury and losing 6-8 weeks or more off training.

The principles in these four exercises of injury prevention allow you to train smarter, not harder.

Start Solution #3: Tight ITB

Finish

The Obie roller used daily after training goes deep into the muscle and is the best tool for self-myofascial release to increase flexibility and flush out the lactic acid build up that comes with any endurance training.

Finish

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

Hip joint mobility is a critical component of good performance in the endurance athlete. This stretch works both the adductor/ groin as well as the hip flexor/ psoas.

Start

The calf and Achilles tendon take a huge pounding in the long distance runner and cyclist.

Performing the eccentric loading heel drop is a great exercise to protect the tendon from damage and increase flexibility. Sixty drops, both legs straight leg and then bent knee daily is critical for any endurance athlete.

john appel

Finish

Solution #4: Achilles tendon injury

The Oov is simply the best tool out there to strengthen the core. And because of the Oov’s unique unstable base of support, it trains the core to support neutral spine and develop power into the legs and arms. Bevan performs 2-3 sessions per week on the Oov. Twenty Balance Stars (as pictured) should be easy for the endurance athlete.

Solution #2: Hip/Psoas Flexibility

Start

he Hamilton-based athlete sought professional advice almost four years ago, after tearing a calf muscle before the NZ Ironman event.

What followed from his initial consultation is a great example on how an elite endurance athlete can overcome injury, poor biomechanics and limited training time, and go on to complete five more Ironman events, including another Kona World Championship.

Bevan’s key strength is his running, with his best marathon time clocking in at 2h:40m. He knows he can rely on his run. However before coming to see us at Advance Physiotherapy, he was having problems with his back and then his calves and Achilles started to break down.

He had tried everything and had been to many treatment providers. Even after multiple bike fits and getting his bike set up perfectly, he still developed a sore back during the cycle and was having to slow down and stretch his back out.

With back pain from the cycle component severely slowing him down in the marathon, Bevan had already missed out on qualifying for Kona a couple of times because of this problem.

Once his calf injury healed, we completed a full functional movement screen and running analysis to solve the mystery as to why his back was causing so much trouble on the bike.

What we found didn’t surprise me at all, as I have seen it in every single one of the endurance athletes who have come through the clinic over the last 15 years.

Endurance athletes put their bodies through a tremendous workload. Any treatment the athlete receives needs to be holistic, multi-faceted and must keep the athlete training at some level to avoid any

Solution #1: Core Stability

The equation is simple. For an endurance athlete, the more miles you do, the more you need to do for injury prevention and body maintenance.

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fitness journal December 2015

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Most people know that the marathon was named after the courageous/suicidal sprint by the Greek soldier Pheidippides from Marathon to Athens to deliver news of the battle victory. After which he promptly dropped dead.

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he first man to win the marathon race at the Olympics in 1908 finished in 2 hrs 55. Last year a new world record was set for the men’s marathon of 2.02.57, almost an hour faster. That’s sprinting at about 20km/hr… the whole way. Sheesh.

For the less elite, there are more than 500 marathons held throughout the world each year and finishing a marathon features on many people’s bucket lists. Completing the marathon is arguably more of a mental achievement than a physical one, however properly training for a marathon is an arduous and time-consuming task.

Predominant advice is to begin training for a marathon no less than six months out, with mileage of around 64-70km a week being considered essential for adequate muscular and cardiovascular adaptations to occur.

Running is one of the fastest and most efficient ways to increase cardiovascular capacity and there are few people whose joints and limbs are not capable of the running motion.

Any difficulty in running usually stems from a history of inactivity and limited muscle use, or excess body weight which results in unnecessary pressure on the joints.

Scientifically based advice on maintaining adult health is to perform 1 -2 sessions of moderate to high intensity exercise in the week. Running ticks this box as its very nature means it is almost impossible for running/jogging not to end up moderate to high intensity. Elevating the heart rate to this level burns more calories, while the weight-bearing action of foot hitting ground can help strengthen bones.

The most pointed difference between running for health and running to train for a marathon is the volume of running that must be done to create the endurance adaptations. Like cycling to the shops, versus the Tour de France – the extended duration that the heart needs to pump oxygen and that the muscles need to continually contract, is the thing that must be trained.

Increased endurance and cardiovascular capacity are markers of increased fitness and health and so it must be said, training for a marathon (if your mind is up to it) can aid this.

However, according to a study presented in 2010, running a marathon can result in

Let’s hear it for endurance athletes the decreased function of more than half the segments in the heart’s pumping chamber, although other parts of the heart will take over. The fitter the runner the lesser the effect.

In 2006, a post event study of 60 non-elite marathon participants tested runners for certain proteins which indicate heart damage or dysfunction, and gave them ultrasound scans before and after the race. The study re-

vealed that runners who had done less than 56 km per week of training before the race were most likely to show some heart damage or dysfunction, while runners who had done more than 72 km per week of training beforehand showed few or no heart problems.

You have been warned.

Additionally, a 1999 study found that men were at increased risk of hamstring and calf problems, whereas women were at increased risk of hip problems. Participation in a marathon for the first time, participation in other sports, illness inside two weeks before a marathon, medication use and drinking alcohol once a month or more (yep, once a MONTH), were associated with increased

risks of problems. Interestingly, while increased training seemed to increase the risk of front thigh and hamstring problems, it may decrease the risk of knee problems. The study, not surprisingly found that there are significant but complex relations between age and risk of injury.

So it would seem there are a balanced amount of positive and not so positive effects of training for a marathon and these must be factored in when deciding to take on sport’s most ambitious running race.

Last but not least, what most people forget to factor in to the entire marathon experience - full physiological recovery can take up to three months. Preferably in the Bahamas.

Do you need help remembering?

BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics).

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One woman, one kayak, 180 days As 50-year-old Lynn ‘Red’ Paterson paddles her way around the New Zealand coastline, she is carrying a 20kg tub of coconut oil and remembering her favourite quote: “Are you made of sugar? No I’m not. Well you’re not going to melt”.

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Are you made of sugar?” is a very old British expression that shows disdain for someone afraid of the rain, and Red is using it to make sure she isn’t intimidated by all that water she’s carving her way through, every day for 180 days.

The main purpose of Red’s journey is to “create a massive wave of support” for, and to raise awareness of, all the people who are affected by family members and loved ones experiencing depression. She’s also raising money for the Mental Health Foundation along the way.

Following some personal challenges in 2014 involving a family member experiencing depression, Red decided to fulfil her dream of

being the first female to circumnavigate New Zealand (5000km) in a kayak; a journey that is currently underway.

“What I experienced and witnessed was the bigger picture of

the damage depression can cause.

It’s not just the individuals who suffer, but also family members who support, love and care so much,” she says.

Red wants to recognise and acknowledge those mothers, fathers, lovers, brothers and sisters who give support to their family members experiencing depression.

She also wants to inspire and encourage others to set goals and be active every day, doing something physical and fun, no matter how

big or small.

Aiming to paddle an average of 30km each day, Red estimates the trip will take 180 days. She set off on October 27 From Auckland and so far there have been dolphins, blisters, headwinds, massive waves, stunning sunsets and even a hailstorm to contend with.

“Exercise really is the best medicine. This journey is an example of how something momentous can be broken down into achievable segments,” she says.

The restorative coconut oil and sugar mantra, she says, will keep her going through what is a journey of ups and downs.

“It is my inner desire to paddle around New Zealand. I have dreamt of doing this all my life, you could say it is on my ‘bucket list’. This is a personal journey, not a race, not to beat others.”

To support Red: Text REDZNZ to 2446 to donate $3 to the Mental Health Foundation, or visit her fundraising page at redznzjourney.com

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Sport in the Red Zone In war and disaster, children and youth are some of the most at-risk, but they are also some of the most innovative at finding ways to handle new and unplanned situations.

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aikato University senior lecturer Dr Holly Thorpe is on a mission to find out more about how youth (10-24 years) engage with informal sports to improve their own and others’ health and wellbeing.

Studying youth and social change in spaces of war and disaster, she has been awarded a $300,000 Marsden Fast Start grant. Her early research in post-earthquake Christchurch suggests people involved in action sports

such as skateboarding, surfing, mountain biking and climbing have helped rebuild networks and community, and facilitated their resilience for coping during the long process of rebuilding.

“They had to look hard to find alternative locations for their activities – travel further to surf or climb, and some skateboarders built indoor skate parks among the ruins.

People converged from all over the city to help build and play in these spaces.

“These new alternative mobilities gave

them a reason to stay and helped them to deal with the stresses of life in this radically changed city,” says Dr Thorpe.

As part of her Marsden project, other case studies will be Afghan children and youths’ engagement with skateboarding; post-Katrina New Orleans; and a grassroots parkour group in Gaza. In Gaza, a younger generation of technologically savvy Gazan residents are the founders of the parkour group, PK Gaza.

“This group also feels that running and jumping from broken buildings and training with their friends is important for their everyday coping strategies.”

They have used the internet, cheap mobile phones, and social media for their parkour practices and for broader political purposes.

“I plan to examine trends within and across locations and the potential of youth engagement in non-competitive, ‘action sports’ such as skateboarding, parkour, surfing and climbing, for development and peace-building in disrupted and damaged geographies,” she says.

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Survive the silly season with yoga There is no doubt about it, December is a busy time of year , with extra activities and commitments squeezing the time you have available for regular training and exercise. This makes it even more important to find a way to keep up your healthy habits and look after yourself.

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simple yoga practice can be your saviour in the Christmas season.

Even if you can make 15-30 minutes a day to dedicate some time to mindful breathing and movement, it will help keep your stress and energy levels in check.

If you like the idea of doing some daily yoga but aren’t sure what to do, below are a few pointers to help. This outline is based on the fact that different types of yoga poses benefit the mind and body in different ways.

Depending on whether you need to re-energise, relax, focus or detox, you can tailor your yoga practice to help provide the support you need each day.

Start with the breath

Yoga for athletes

Begin your yoga practice by taking a few minutes to become more centred. Take a comfortable seated position, and draw your awareness to your breath. Breathe in and out through your nose, and gradually lengthen and soften the breath. Silently count the beats of your breath in (1, 2, 3, 4…) and then the breath out (1, 2, 3, 4….). Aim to make your exhalation one or two counts longer than the inhalation. This helps the mind and body to relax. Spend a few minutes with your breath before you begin to move through some poses.

Choose some poses from the following groups to help with your individual needs.

To relax: Bend forwards (1)

Forward bending poses done with gentle breathing and long exhalations stimulate the relaxation response in the body (the parasympathetic nervous system). Lengthening the back of your spine also helps to relieve physical and emotional tension.

Suggested poses: Seated forward bend (Paschimottanasana) or Caterpillar pose (the yin yoga version).

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

To energise: Bend backwards (2)

Back bending poses stimulate the sympathetic nervous system, waking the body up.

Gentle supported back bends subtly re-energise you and open the chest for fuller and more efficient breathing. Active backbends, when you are working to engage the muscles down the back can give you a great energy boost or pick-me-up when your energy levels are flagging.

Suggested poses: Supported fish pose (gentle), and locust pose (active).

To focus: Find a balance (3)

Balancing poses require your complete concentration, so are great for slowing down a really busy mind and regaining your focus.

Whether you are standing on one leg, or are on your hands, forearms or head, if you want to avoid toppling over you need to devote all of your mental attention to the pose, the balance and the breath. A short round of balancing poses can switch off the mental chatter

1 very effectively and allow you to then clearly focus on just one priority at a time.

Suggested poses: Tree pose, eagle pose, warrior III pose.

To detox: Twist it (4)

Twisting poses compress your internal organs, giving them a gentle massage. When the twist is released it encourages a flush of fresh blood through your organs, helping to detox and support your digestive system.

This can be helpful during the party season if you feel you may be over-indulging. Twists can also help relieve lower back pain, so may beneficial if you are spending extra time at a desk meeting those end-of-year deadlin es.

Suggested poses: Half Lord of the Fishes pose, Supine Spinal Twists.

Relax and enjoy. Merry Christmas.

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Mix fitness with fun this holiday season As we approach the festive period, parties ramp up, alcohol consumption increases and the abundance of food is a massive temptation. You’ve worked hard throughout the winter months and you would like to maintain or improve your fitness over the summer.

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m I right? Try these tips to enjoy socialsing this summer and be active at the same time.

If a barbecue with friends is planned, offer to bring a cricket set or some sports gear to play with in the backyard or at the beach. This way, everyone has a chance to have a run around and expend some energy while spending time with friends and catching up over food.

Recruit a few friends who like to hike and plan an overnight walk during the New Year break. We are spoilt for choice in NZ with some of the world’s best walks right on our doorstep. Don’t miss out on enjoying the walk because your fitness is lacking or your pack is too heavy - make sure you are prepared.

Daylight saving is my favourite time of year. Longer days and lighter evenings mean you have extra hours to do fun things with your friends and family. If you enjoy the outdoors, plan a few post-work activities such as a power walk with friends, frisbee in the park with the kids, or a trek through your favourite beauty spot (have you conquered the Hakarimata Summit Track or seen Wairere Falls yet?)

Join a summer boot camp. Boot camps are fun, social and usually take place at times which suit your work day. Plus, you have the added benefit of a personal trainer who will keep your motivation levels high. * Summer social sport is on the rise and everyone seems to want to get involved. If you aren’t involved then get in touch with your local sporting group (choose a sport that interests you) to find out what they can offer over the summer months. ** Summer usually means that it’s warm enough to swim. Head to your local beach and take a dip with your friends. We have some of the most pristine and unpopulated beaches in the world right in our back yard - make the most of them in the warmer months. There are plenty of ways to be active at the beach - snorkeling, surfing, paddle www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

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.

boarding, beach volleyball... the options are endless. Exercising on the sand and in the water will definitely help keep you fit over summer.

For information about personal training in Hamilton, check out Get It Fitness™ based at UniRec. Find out more at www.getitfitness. squarespace.com/ or by contacting Vonita White at gettrained@getitfitness.co.nz.

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** If you’re based in Hamilton, U Leisure’s Social Sport series offers social touch, soccer and netball leagues. Visit www.socialsport.co.nz/ for more information.

fitness journal December 2015

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Diabetes: The basics you should know What is diabetes?

Diabetes is an enduring disease which occurs when the pancreas is no longer able to make insulin, or when the body cannot make good use of the insulin it produces. Insulin is a hormone made by the pancreas that acts like a key to let glucose from the food we eat pass from the bloodstream into the cells in the body to produce energy.

Main types of diabetes

There are three main types of diabetes: Type 1 diabetes is usually caused by an auto-immune reaction where the body’s defence system attacks the cells that produce insulin. People with type 1 diabetes produce very little or no insulin. People of any age can be affected, but it usually develops in children or young adults. People with type 1 diabetes need injections of insulin every day to control the levels of glucose in their blood.

A healthy lifestyle can help manage your condition.

Type 2 diabetes accounts for at least 90 percent of all diabetes types. It can occur at any

age and remain undetected for many years. It is often diagnosed following a complication or routine blood test.

Usually people with type 2 diabetes can initially manage their condition through exercise and diet, however, over time some will require oral drugs and/or insulin. One in four New Zealanders is estimated to have pre-diabetes, when glucose in the blood is higher than normal but not high enough to be deemed diabetes.

Gestational diabetes occurs when a pregnant woman has high levels of glucose in her blood. Gestational diabetes is temporary and usually goes after pregnancy. However a woman who has had gestational diabetes has a 50-60 percent increased risk of developing type 2 diabetes.

Diabetes is the nation’s largest and fastest-growing health crisis, directly affecting more than a quarter of a million New Zealanders. Diabetes New Zealand supports people with diabetes to help them live full and active lives.

Article courtesy of diabetes.org.nz

Diabetes directly affects more than a quarter of a million New Zealanders.

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Mix up your exercise for maximum benefit Diabetes NZ’s inaugural Diabetes Action Month in November challenged us all to stop turning a blind eye to the nation’s fastest-growing health crisis, be more aware of the risk factors for diabetes and to take action for a healthier New Zealand.

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he number of Kiwis with diabetes has doubled from 125,000 to 257,000 in the past 10 years. One in four people is estimated to have pre-diabetes, and in the majority of cases, their risk of not developing diabetes can be improved through adopting a healthy lifestyle of exercise and a nutritious diet.

Does your exercise routine consist of just one kind of activity, such as walking or swimming? Experts recommend mixing different kinds of exercise to get maximum health benefits. A comprehensive weekly exercise routine should include aerobic, strength and flexibility activities. Here is a quick guide to the different types of exercise and how they can help people with diabetes.

Aerobic exercise – helps your body to better use insulin

Aerobic exercise is any activity that raises your heart rate, increases your breathing and works your muscles.

These include: – A brisk walk outside or on a treadmill – Swimming or a water-based exercise class – Fitness, dance or aerobics class e.g. zumba, step – Tennis – Riding a bike –outside or in a gym – Rowing on water or in a gym – Jogging or running – Roller skating – Moderate to heavy gardening

Aerobic exercise helps the body to better use insulin, says Diabetes New Zealand. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces the risk of heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

Aim for 30 minutes of moderate to vigorous aerobic exercise most days of the week.

Try not to go more than two days in a row without exercising.

Strength training – makes your body more sensitive to insulin and can lower blood glucose

Strength training (also called resistance training) is any activity that makes you work and strengthen your muscles using weights, resistance (elastic) bands or your own body weight.

Activities include: – Lifting weights – Calisthenics or circuit classes that use your own body weight for resistance – Movements using only your body weight, such as pushups, sit ups, squats, lunges, wall-sits and planks, jumping, swinging, twisting or kicking – Yoga exercises that involve weight-bearing or resistance bands – Pilates equipment classes that use ma chines to strengthen muscle – Building work or heavy gardening Strength training can help people with diabetes manage their weight – the more muscle you have the more calories you burn even when your body is at rest. It also makes your body more sensitive to insulin and can lower blood glucose, according to Diabetes New Zealand. It helps maintain and build www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

strong muscles and bones, reducing the risk of osteoporosis and bone fractures.

Try to include some type of strength training at least twice a week in addition to aerobic activity.

Flexibility exercises

Try to include flexibility or stretching exercise in your weekly exercise routine.

Stretching helps keep your body flexible, your joints moving, and reduces the chances of injury when doing other types of exercise.

Activities include: – Any exercise classes that include stretching – Yoga – Pilates – Stretching on your own before and after exercise

Getting started

If you haven’t exercised for a while, seek professional medical advice before undertaking a new exercise routine. Start with short bursts of 5 or 10 minutes a day. For example, take a quick walk before or after every meal.

Recent studies have shown this can be just as effective as a 30-minute exercise session.

Then gradually increase the distance as your fitness improves.

How much exercise is enough?

The New Zealand Physical Activity Guidelines outline the minimum levels of physical activity required to gain health benefits and ways to incorporate incidental physical activity into everyday life.

Adults New Zealand adults should be active every day in as many ways as possible. They should do at least 30 minutes of moderate intensity physical activity on most – if not all – days of the week. If possible, add some vigorous exercise for extra health benefit and fitness.

Children and young people (5–18 years) Children and young people should: – Do 60 minutes or more of moderate to vigorous physical activity each day – Be active in as many ways as possible, for example, through play, cultural activities, dance, sport, recreation, jobs and going from place to place – Be active with friends and whanau, at home, school and in the community.

– Spend less than two hours a day (out of school hours) in front of television, computers, and game consoles Older people The following recommendations apply to all older people in New Zealand, but should be adjusted according to each person’s individual needs and abilities: – Be as physically active as possible and limit sedentary behaviour – Consult an appropriate health practitioner before starting or increasing physical activity – Start off slowly and build up to the recommended daily physical activity levels See the Ministry of Health’s website for more details www.health.govt.nz.

Fitbit supports Diabetes Action Month In support of November’s Diabetes Action Month, Fitness Journal’s Mariah Ririnui attended a Fitbit event where four experts shared their practical tips on making every day changes to improve long-term health and fitness: Nutritionist Claire Turnbull provided a hands-on demonstration of delicious summer recipes; big on veggies, balanced in carbs and slashing sugar.

“Claire explained that 40 percent of men and 30 percent of women aren’t getting the minimum three vegetable servings a day,” says Mariah. They’re missing out on important vitamins and minerals our bodies needs. Adding a handful of spinach leaves or a carrot to a smoothie is an easy way of “upping” the vege intake.”

Mariah Ririnui and Claire Turnbull.

Football Fern Annalise Longo and fitness trainer Art Green talked about their “Art talked about his use of the Fitbit experiences using Fitbit from high perfor- mobile app to challenge his friends in mance exercise programmes to friendly the “Step Challenge.” All Fitbits record motivation. They also demonstrated how the number of steps walked in a day and to log food and use the dashboard to ranks you against your friends on the better understand heart rate zones and app. It makes working out fun!” sleep patterns.

And Sue Brewster from Diabetes NZ “To help break bad habits, Fitbit provided valuable information around provides users with a food plan – an app diabetes. with the ability to log daily food intake “One in four New Zealanders will and compare it to the calories burned as develop diabetes and everyone is at monitored by the Fitbit.” risk. However, knowing the risk factors, Annalise lives away from her coach undertaking regular physical activity so wears her Fitbit Surge while training, and choosing healthy food options can which automatically syncs to the online all help prevent and reduce a person’s app. Her coach is able to see her heart risk. “ rate changes throughout the session, Whether you are motivated by chaland whether she is training in the lenging friends to walk further every day, correct zone for that specific training tracking your heart rate during workouts, session. Annalise also uses her Fitbit to or you just want a better understanding monitor her sleep for recovery purposes, of calorie consumption and sleep patimportant for reducing risk of illness and terns, Fitbit is helping more Kiwis than fitness journal December 2015 goals. 17 injuries. ever before reach their fitness

Celebrating Sporting Excellence

“We are very proud of the achievements of all of our St Peter’s students nominated for theWSS sports awards or named as finalists, as well as these winners. Awards like these are achieved through hard work but also lots of support. Five of the St Peter’s winners (Sarah, Krystal, Matthew, Rachael and Nina) have been involved in our Performance Excellence Programme which has supported them in sport, academically and in other areas of their life.

“It’s amazing to see our students recognised in the district awards as well, up against some of the best sportspeople in the region and nationwide.We live in a high performance hub in theWaipa, so to win awards here is a great achievement.”

Sarah Wilson

- Amigene Metcalfe St Peter’s Sports Manager The Waikato Secondary School Sports awards were held on November 1 at the Don Rowlands Centre, Karapiro. St Peter’s is proud to bring home wins in the following codes: • Jake Mechell – Football • Sarah Wilson – Snowsports • Focus Jonglikit – Golf • Sam Vincent – Golf • Krystal Leger-Walker – Basketball • Matthew Whitley – Cricket • Rachael Archer – Motorcross • Nina Paripovich – Tennis The Waipa Networks District Sports Awards were held at the Te Awamutu Events Centre on Monday 16 November. St Peter’s congratulates: • Leanne Walker – Club Coach of the Year (Basketball/Touch) • Krystal Leger-Walker – Named Junior Sportswoman of the year • Sam Vincent – Junior Sportsman of the year • Nicole Kelly – Referee/Umpire of the year (Netball)

Nina Paripovich Focus Jonglikit

Krystal Leger-Walker

Matthew Whitley Rachael Archer

“Pressure on students today can be immense, particularly when they are juggling academics, life outside school and striving to be a top performer in sport. St Peter’s Performance Excellence Programme (PEP) provides dedicated support for these students to help them plan and organise their time and develop them as a balanced person and athlete.”

Jake Mechell

Nicole Kelly Sam Vincent Leanne Walker

- Gaylene Eyre PEP Co-ordinator

St Peter’s houses six specialist academies; the New Zealand Swimming and Swim Waikato affiliated Swimming Academy, the New Zealand Tennis Academy, state of the art Golf and Rowing Academies, our Equestrian Academy houses both a sand arena and cross-country course for riders.

Neighbouring the Avantidrome (the home of Bike NZ and High Performance Sport New Zealand), our Cycling Academy has access in perpetuity to these exceptional facilities. The Performance Excellence Programme offers exceptional students of performing arts and sport access to a network of support in managing their given pursuits with academic workload; relative to the work/life balance we seek in our busy lives.

Enrolling now Years 7 – 13

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www.stpeters.school.nz For all enquiries contact our Enrolment Office

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fitness journal December 2015

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enrolment@stpeters.school.nz

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2015 WAIKATO SECONDARY SCHOOLS SPORTS AWARDS Congratulations to the following Dio girls who were finalists for Sportswoman of the Year in their codes: Arabella Mitchell – Snowsports Ali Wilshier – Netball Jaimee Hunt – Squash Congratulations to the following Dio girls on winning Sportswoman of the Year in their codes: Isabella Coombes – Football Julia Ebert – Yachting Emma Parker – Cricket Alexandra Lukin – Hockey Holly Anaru – Cheerleading Anahera Nin – Rowing Hannah Knighton – Multisport

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Out and about 1 Rushlee Buchanan soloing to a dominant victory at the Thermal Chemistry Hamilton Elite Women’s race in the Dynamo Events Team Series. 2 Cycling New Zealand’s Regan Gough powered past Blindz Direct’s Michael Torckler to seal victory in the Category 1 race at the Thermal Chemistry Hamilton Open.

3 Business networking at its best, with the annual Hamilton OPUS EPIC Christmas

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Ride over 100km of Waikato wilderness.

Fitness, fun, rivalry and challenges are all part of the event. 4 All Star Xtreme Dynamite team in action 5 Dr Matt Driller from University of Waikato (UoW) carries out sport science research at Round the Bridges 6 UoW Sport & Leisure Studies masters student Cory Miles assesses Steven Upton at the recent Round the Bridges event

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7 Unirec’s Kristina Jessup takes to the bike for Cory Miles to assess. 8 UoW Sport Science Lab Manager Joe McQuillan testing flexibility 9, 10 Scenes from Limelight Dance end of year production ‘I do believe in rainbows’ 11 Dance action from the recent Valerie Lisette end of year show 12 Dancer Ana Lee 13 Angelina Ballerinas enjoy their Doll Dance at the Valerie Lisette show.

fitness journal December 2015

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Cheers to our champs The Sport Waikato district sports awards recognise Waikato athletes, coaches, administrators, clubs and the valuable input of the many people who make sports in the region so successful. We share just a few of the winners.

1 Personality of the year Michael Jamieson, Waikato district 2 Waikato Rugby's Jacob Skeen and Jordan Payne – with the Ranfurly Shield 3 Adminstrator of the Year Mereda Vis, Waikato district 4 Sportsperson of the year, Phillipa Sutton, Waikato district 5 Junior Sportsman of the year Morgan Harper, Waikato district 6 Ben Bonnar and John Muir - Sport Waikato's Project Energize 7 Sporting Shield award, Waikato district 8 South Waikato sports club of the year Lakeview Archers 9 Waipa sports club of the year Cambridge

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Football Club 10 Cleo Newton, service to sport award, Waipa 11 Emma Foy and Laura Thompson , team of the year, Waipa 12 Eric Murray, sportsman of the year, Waipa 13 Joelle King, sportswoman of the year, Waipa 14 Krystal Leger-Walker , junior sportswoman of the year, Waipa 15 Waipa awards guest speaker Honey Hireme 16 Jill Morgan , master sportsperson of the year, Waipa 17 Nicole Kelly, referee/umpire of the year, Waipa 18 Waipa award MCs Nathan Twaddle and Sarah Ulmer

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Sports Psychology:

It’s all in the mind “Is what I’m thinking about pertinent to this situation, or not?”

That’s the question we need to ask ourselves whenever we’re trying to focus, concentrate and home-in on our task at hand.

In sports, focus is absolutely key – how often do you hear commentators referring to someone as ‘in the zone’?

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BY Steve Wills

eing ‘in the zone’, from a purely focus-driven point of view isn’t a mystical, far off concept: it’s very real, and very present. It’s about having a single-minded determination on the challenges confronting you, and having an absolute desire to achieve.

Random thoughts

I was racing down in Twizel; in the lightweight double-sculls – and lightweight meant I’d been dieting. I was about second or third, with about 400 metres to go. And all of a sudden, a thought popped into my head: ‘When this is over, I can have a bucket of KFC!’ We can’t control what pops into our heads. Anything can trigger a thought, our senses, our surroundings. Who knows what, in the middle of Lake Ruitaniwha, kicks in a thought about Kentucky Fried.

A lot of the mental anguish people have is caused by distracting themselves in the process of trying to distract themselves from a distraction. Confused?

Imagine a batsman, aware he shouldn’t be thinking about going out tonight. Instead of telling himself ‘that’s not pertinent,’ and re-focusing on the matter at hand, he starts thinking about clouds, trying to distract himself from the thought of going out. But it doesn’t matter, he’s distracted from the task at hand.

Concentrating on keeping that stuff out of your head won’t work. Instead say to yourself ‘not pertinent’ and shift your thoughts back on what you’re meant to be focused on.

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Pressure

It’s not just pure, random distractions that can halt concentration. Sometimes, it’s the pressures at hand.

Anyone can ‘do stuff’ – but then, all of a sudden, the pressure comes on. Expectations of others, expectations from yourself, worry about injuries or your performance ... all of these pressures can play on your mind.

The issue is that none of these thoughts help you in your endeavours, and instead act as a distraction from the real priorities.

It’s possible to use fear of failure to your advantage.

It leads to a desire to succeed, and a desperation not to fail.

Rod Corbin, a former Wintec sports psychology tutor, in a documentary he did about the English soccer team, showed how pressure affects people. In the documentary, a man was wired up with motion sensor balls, for biomechanical analysis.

The man was then asked to kick a soccer ball into a goal. After a period of time, the researcher told the man that they would send the video of his kicking to a selector.

Immediately the man started over-thinking what he was doing, kicked the ball … and broke the camera (oops)..

Dealing with pressure requires effort BEFORE the event. It’s about taking steps. Step,

Steve Wills Steve Wills (MSpLs) is a sports psychology lecturer at Wintec’s Centre for Sports Science and Human Performance. Steve has undertaken mental skills work with a range of organisations including Athletics New Zealand, Waikato Rowing Regional Performance Centre, New Zealand Wheel Blacks, Waikato BOP Magic and many other sporting associations. Steve has also worked as a professional rowing coach in both New Zealand and England.

after step, after step.

It might be easy to say that it would have been better to debut Nehe Milner-Skudder against softer opposition than the rugby championship winning Australians, but really, having played against those same players in super rugby, it was nothing more than another step-up.

When you’ve built up, step-by-step, to the big stage, you will have learned to deal with both others’ and your own expectations.

Fear of failure

But the biggest distraction, and the biggest pressure, is a fear of failure. Worry.

We turn to Mark Richardson (former Black Cap and now cricket commentator) for

this one: “Once you learn that it’s okay to be nervous, because it means something … then you start to accept that, and that it has to be there.”

Of course you’re worried about losing, but worrying about it isn’t going to make anything easier. It brings us back to that original point; is this thought pertinent?

It’s possible to use fear of failure to your advantage. It leads to a desire to succeed, and not to fail.

That can be a driving factor and something which can lead to a positive result. But it must not override a determination and focus on the matter at hand.

It’s impossible not to have an emotional motivation, and as Mark Richardson says, to be nervous means something. As long as it’s used in the correct way, it will lead to success.

Keep your mind on the game

This presents the crux of this article, which applies to all distractions and pressures – expectation-based pressures, worry, injuries, the desire to win and fear of losing.

If your thoughts are pertinent, and help drive focus, they’re worthwhile and positive.

Don’t allow distractions to detract from absolute concentration.

But if they’re not pertinent, you need to be focused enough to discard them, and motivated enough to be intensively concentrating on the real matter at hand.

The message is clear: discard impertinent information, and don’t allow distractions to detract from absolute concentration. If it’s pressure that’s a problem, make sure you build up in a way that allows you to cope with that pressure; step up, and up, and up, until you’re ready to succeed.

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Walk Waikato Summer is the perfect time to explore Waikato’s walking tracks.

Kim Parker not only boasts the best pair of legs on the Fitness Journal team, but she is an avid explorer of Waikato walks and can be found tramping various trails most weekends. On this outing, she checks out Te Aroha’s lower loop track.

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e Aroha and Wairongomai Valley offer a number of absolutely spectacular walks for a range of different fitness levels. The lower loop is a well formed track, with slight inclines, and a few small streams to cross.

It’s a great easy afternoon walk.

After rain the track is said to be slippery, but choosing a sunny day means it is an easy walk, through some lovely regenerating bush. With kauri in the area, remember to make sure you’re not bringing soil in or out with you. There are cleaning stations at both ends of the track so clean your shoes and gear thoroughly to protecting the kauri for other generations to enjoy.(Kauri dieback is a disease which is killing kauri. It is incurable and spread by soil, so please make sure to clean your gear before enjoying the outdoors).

Prospecting in the 1880s means that there are some pretty awesome gold mining sites to check out along the track, including this old tram cart we found.

How to get there: Go to the end of Waiorongomai Loop Road to the carpark, 4km south of Te Aroha Distance: 5.5 km Time: 1-2 hours return Sweat bead rating: Family friendly: Yes Low fitness friendly: Yes Most spectacular moment: The view from Ferns Spur Want to add a bit more grunt to the walk?

Head up Butlers incline. It is a 400 metre incline at 25 degrees; it’s steep and you’ll get a great workout. At the top you will connect with the High Level Pack Track, a great alternative route back to the carpark.

Sweat bead rating

Meander/stroll territory on fairly flat track.

Small inclines up and down, well formed track.

Limited chance of a glistening brow.

Nice stroll.

Moderate inclines, ok track.

Could tick off your exercise box for the day.

You’ll feel your bum, but will be able to walk.

Walking tomorrow may be difficult.

Who thought this was a good idea moments.

Why the Kiwi outdoors is so great Spending time in nature improves our wellbeing. It’s not just something that’s enjoyable to do, it’s good for our mental and physical health.

So much so that the Mental Health Foundation of New Zealand (MHF) has partnered with the Department of Conservation (DOC) to promote good mental health and protect New Zealand’s precious environment.

“Spending time in nature improves our wellbeing,” says MHF chief executive Judi Clements. “There’s a growing interest in people receiving ‘ecotherapy’ when they’re feeling low.

“We benefit from being in nature, taking notice of the beauty that is

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around us, connecting with others and being active.

“It helps us to feel relaxed, take an interest in other people and improves our sense of wellbeing,” she says.

“The health benefits of getting out into the natural world cannot be underestimated,” says Conservation Minister Maggie Barry.

“The links with improved physical and mental health are proven and well established. People feel less stressed, more relaxed and refreshed when they venture into the outdoors, whether they are exercising or helping to contribute to a worthwhile conservation project.”

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WIN WIN WIN

Win SUP lessons for a group of eight Explore Raglan this summer with a group paddleboard (or kayak) lesson for eight people, provided by Raglan Watersports.

Discover the beauty of Raglan from the unique perspective of a paddleboard.

Stand up paddleboarding is one of the fastest-growing water sports in the world and Raglan’s calm, flat waters are the perfect place to give it a go.

Paddleboarding is a cross between surfing and kayaking but requires far less physical and technical ability.

It’s an amazing full-body workout that helps improve core strength, cardio fitness, balance and flexibility with minimal impact, and it’s suitable for people of all ages and fitness

levels. It’s also a highly enjoyable way to soak up Raglan’s spectacular scenery.

At Raglan Watersports, you can hire a board and paddle the water at your own pace, or join the experts for a guided cruise and discover the harbour’s hidden secrets.

If you’re a complete beginner, qualified instructors will have you up and paddling like a pro in no time, or maybe you’re ready to step up and give paddle surfing a go?

To enter, email your name and contact details to win@fitnessjournal.co.nz with Raglan Watersports in the subject line, or enter at fitnessjournal.co.nz Entries close January 31, 2016.

Explore Raglan When it comes to summer, Raglan is the place to be; whether you love to relax and enjoy the surroundings or get active and adventurous.

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nd after decades of searching the world for the ultimate lifestyle, Justine Quarrell and Keith Jarmey reckon they’ve found their version of paradise – and yes, it’s Raglan.

With a lifetime love of watersports, it comes as no surprise that the couple are sharing their passion and have made a successful business out of it.

The pair started off encouraging visitors to explore Raglan by bicycle or kayak and now own and run Raglan Watersports, offering

everything from stand up paddleboarding and kitesurf lessons to kayaking, cycling and fishing.

“We just want people to enjoy the amazing activities Raglan has to offer, and the fact we get to be out on the water every day showcasing it is a bonus,” says Justine.

Justine and Keith thrive on adventure, and their love of surfing and skiing has seen them travel around the world together for 22 years, including a long stint in Hawaii and Portugal.

They’ve finally found a place to call home and seven years after arriving in Raglan, still

LESSONS / HIRE / SALES / TOuRS Stand up paddleboarding • Kiteboarding • Kayaking Kayak fishing • Mountain biking

Phone 07 825 0507 20435

021 0274 7014 021 1341 686 admin@raglanwatersports.co.nz in partnership with TC Fitness 07 839 3300

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

Join us at a Nia class in Raglan, Hamilton or Te Uku & enjoy your first class for FREE.

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The Herbal Dispensary

6 Wallis Street, Raglan | P 07 825 7444 | P 0800 873 437 www.theherbaldispensaryraglan.co.nz

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Visit niainwaikato.co.nz for more information or call 021 0242 3284.

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feel like they are on holiday. That’s not to say running such an adventurous business isn’t hard work. They start early in the morning and finish late at night and are used to adjusting to last minute changes to accommodate people and the weather.

However they wouldn’t have it any other way.

“We’re not ones for a nine to five office job,” laughs Justine. “And this business definitely keeps us on our toes.”

From private sessions to tourists, schools and even corporate groups, there’s no shortage of people wanting to experience the great Kiwi outdoors. And stand up paddleboarding is the current hot trend.

“We’re serious about helping people enjoy these sports,” says Justine, “and part of this is making sure we have all the proper safety

measures in place which is why we are one of the very few Work Safe New Zealand accredited Adventure Activities operators out there.”

The harbour is Keith’s office and if he’s feeling stressed, he gets out on the water, where he never fails to appreciate the scenery and wildlife.

“Sharing it with people is a great way to appreciate it every day,” says Justine.

“We want to help people explore Raglan, whether they are a local or a tourist. And if they want the adrenaline rush of paddleboarding, kitesurfing, or prefer a more relaxed pace with fishing or kayaking, or even a scenic drive, bicycle or walk, we’ve got endless spots to share.”

For more information, visit: raglanwatersports.co.nz

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21 Bow Street, Raglan • 07 825 8669 • rwraglan.co.nz

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Menopause matters Women in their mid-life years often discover that menopause is the ‘game-changer’ when it comes to their health and fitness levels. Not only does menopause have implications for the metabolic and cardiovascular health of women during this time, but for some, severe symptoms may impact hugely on their quality of life. Wendy Sweet explains why menopause matters in mid-life including its relevance to healthy ageing.

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call menopause the ‘game-changer’.

Not only for me, but also for the thousands of women experiencing symptoms that impact on their quality of life. Some women sail through menopause, others don’t. And for the latter, no matter how active or ‘healthy’ they may have been earlier in life, menopause arrives, navigating its own path, causing havoc on what was in the past, probably relatively ‘good health’.

For these women, the transition into and through menopause can be fraught with physiological and psychological challenges, including hot flushes, high risk abdominal fat and a cocktail of internal chemical changes contributing to listless days and sleepless nights. It can be the start of the slippery slope towards poor health, post-menopause.

It can be the ‘game-changer’ towards healthy ageing, or not.

While menopause is a natural process that occurs in women’s lives as part of normal ageing, since the mass production of hormone replacement therapies by pharmaceutical companies, it has also become highly medicalised.

Although medication is generally warranted for those women with severe symptoms, what may also help is a mid-life revamp of lifestyle, including exercise and nutrition.

This article is the first of three. Each aims to demystify menopause and assist women to make the lifestyle changes that are required to send them towards their healthy and active ‘third-age’, i.e. their post-menopause years.

forties and may last up to four years but it is well known that smokers begin to transition into menopause about three to four years earlier than non-smokers. Based on the Massachusetts Women’s Health Study of more than two and a half thousand women, the mean age of menopause was 51.3 years and this hasn’t changed since ancient times.

Understanding the menopause transition

It’s all about the hormonal cascade

Defined by the World Health Organisation (WHO) as the permanent cessation of menstrual periods occurring naturally or induced by surgery, the Greek derivative is men (month) and pausis (cessation). The years preceding menopause that encompass the transition from normal menstruation to cessation are termed the peri-menopausal years and are generally characterised by irregular periods.

On average, in non-surgical menopause, peri-menopause begins around the late

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Although medication is generally warranted for those women with severe symptoms, what may also help is a mid-life revamp of lifestyle, including exercise and nutrition.

Post-menopause begins at the time of the final menstrual period, although it is often not recognised until 12 months after periods have ceased. This cessation of menses is known medically as the climacteric, the end of a woman’s reproductive potential.

A decrease in oestrogen levels occurs at this time, and for some, the spin-off is endocrine (hormonal), psychological and somatic (bodily) havoc.

This first article helps women to navigate the changes that occur during the menopause transition and in further articles I will introduce some of the lifestyle changes that will help them transition through this critical time.

Hormones are very powerful substances.

They are potent chemicals that are made by the body and are needed for a huge number of actions to sustain internal health. As a woman’s body comes to the natural end of its reproductive years, (in peri-menopause), there is a change in the production of the two fertility hormones, oestrogen and progesterone by the ovaries. This is because it is a time in a woman’s life when there is a loss of ovarian follicles. It’s a process which can take from two to eight years.

The human endocrine system is the name

of the system which controls the body’s hormones or ‘chemical messengers’. It’s a complex system and importantly, for menopausal women to understand, it operates as a negative-feedback loop. This means when any single hormone production is decreased or increased, it changes other hormone production in the body.

As a woman naturally ages, so too do the ovaries. They start to lose the oestrogen-producing follicles. This usually begins to occur in the early fifties with fewer and fewer follicles responding.

Oestrogen production diminishes and the ovaries begin to lose their responsiveness to other reproductive hormones, follicle-stimulating hormone (FSH) and Luteinising hormone (LH). These are released by the pituitary gland in the brain and in peri-menopause when oestrogen production drops, they get confused and more FSH is secreted than usual. It’s an attempt to ‘bribe’ the ovaries into responding.

Consequently, high FSH can often herald the start of the chaos that some women experience at this time, both physically and psychologically.

After menopause the ovaries don’t just cease functioning. Unfortunately for some women, they continue to secrete different hormones and this is where the complex link between menopause and hormones secreted by both the thyroid and adrenal glands, might cause further health chaos.

A post-menopausal woman experiencing a busy lifestyle, increased stress, poor nutrition, inadequate sleep and low exercise levels can experience a range of symptoms which she sees as defining her menopause experience. Symptoms range from mood swings, weight gain around the midriff, to poor sleep patterns, sore joints and the exhausting hot flushes and night sweats.

Remember, all hormones interact in the body so they can’t be looked at it isolation.

For example, hot flushes are officially seen as being caused by low oestrogen production, but the ‘flush’ is just the body’s normal response to getting rid of heat.

What precedes the ‘flush’ matters and this may be perceived stress (the adrenal glands control your stress levels), poor thyroid

function and of course, the wrong nutrition for menopause which can ‘trigger’ the heat production and regulation of the body.

Nutrition, stress management, as well as the right amount and type of exercise needs to change in mid-life otherwise metabolic chaos, including cardiovascular disease and insulin sensitivity leading to Type 2 diabetes can be the by-product for so many women post-menopause.

Success comes when mid-life women manage their lifestyle.

In our next article, we will take a look at some of the main symptoms in menopause, including the high-risk weight-gain occurring under the diaphragm and stomach (central obesity). More importantly though, I will provide tips for women on how to manage their lifestyle to reduce their symptoms and take back control of their health during these critical mid-life years.

Wendy sweet Wendy Sweet (RGN/ M.SpLS/ PhD Student, Waikato University) An award-winning fitness and wellness educator in New Zealand and Australia, Wendy brings her personal experience as well as her research interest in women’s mid-life ageing and lifestyle behaviourchange to the relatively unspoken topic of ‘menopause’. Coming in early 2016, is ‘My Menopause Transformation’ (MyMT™) – an evidenced 12-Step Program of Lifestyle Change, just for women transitioning into and through menopause.

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From Waikato to the West End When it comes to setting the stage alight, Gwen Lyon is a triple contender. The talented dancer is also highly accomplished in singing and theatre. Plus the Sir Edmund Hillary scholar at Waikato University maintains solid A grades in keeping with her self-motivation for excellence.

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BY Kayla Wilson

here is no denying Gwen Lyon possesses ultimate star potential. The 21-year-old triple-threat is paving her way to stardom one step, note and key at a time.

From the moment she experienced her first dance class she was hooked. Fast forward nearly 20 years, add in music, singing and theatre, and she’s the epitome of performing arts success.

With landing a lead role as Sophie in the Hamilton Operatic Society’s Mamma Mia and earning a seat on the Musical Theatre New Zealand executive council included among her most recent feats, she is living every aspiring young performer’s dream.

Gwen’s journey began after watching a dance class at the age two, where she just couldn’t sit still. Desperate to try it herself, she started attending dance lessons soon after and from the age of five, trained in ballet, jazz and contemporary at Margaret Fairhead School of Dance. As well as attending eight dance classes a week, she also found time to play the piano, the flute, to sing and to explore her deepest love; musical theatre.

Since her debut role in Joseph and the Amazing Technicolour Dreamcoat with Hamilton Operatic Society in 2010, she has devoted herself to life on stage.

“To me, musical theatre encompasses all of my passions – singing, dancing and acting,” she says.

Gwen has starred in Waikato Diocesan’s The Sound of Music, Hamilton Operatic Society’s Hairspray, Phantom of the Opera and most recently as Sophie in Mamma Mia; her favourite role to date.

“Mamma Mia was the most incredible experience. It was my first principal role since leaving school and I learnt so much working with industry professionals like Russell Dixon and Ali Harper.”

The show involved three months of gruelling rehearsals. Before that Gwen underwent months of personal preparation – learning lines, music and getting fit. In the past dancing was enough to keep her show-ready,

but with a tight schedule she now keeps her fitness up with weekly gym sessions, yoga and pilates classes.

She is currently following a recovery programme at UniRec after dislocating her knee during one of the Mamma Mia shows but is adamant it was all worth it.

“I loved every second of playing Sophie, she was so much fun! I’m also a massive ABBA fan so being able to sing and dance to some of my favourite tunes for a few months was great.”

Gwen recently completed a Bachelor of Music majoring in Voice Performance degree at the University of Waikato where she studied as a Sir Edmund Hillary scholar for music, dance and theatre. To anyone else, fitting in study and outside interests on top of all of the performing art commitments would be difficult, but for Gwen; she is simply living her passion in every aspect of her life.

“I’m very lucky that my study and outside interests are virtually the same. Having said that, it can become an incredibly big workload when you’re trying to excel in all areas, so I’m fortunate to be one of those people who loves organisation, lists and planning.

“I also have an extremely supportive family and incredible friends who always help me in any way they can.”

Despite her busy schedule, Gwen has been able to maintain an A+ average during her three years of study. She was on the Dean’s List of Excellence in 2013 and 2014 and is also a member of the Golden Key International Honours Society.

Having the ability to practise music, theatre and dance is something Gwen is extremely grateful for, as she enjoys performing and each discipline benefits the others.

“Basically, there’s nothing quite like influencing other people and bringing something to their day or lives that they mightn’t have previously had. It’s the connection I make

with the audience that is truly gratifying.”

Future plans include studying musical theatre overseas and performing internationally and in New Zealand on the musical theatre stage.

“I love all aspects and genres of music but my main passion definitely lies in musical theatre, so that is my ultimate goal.”

For now, Gwen will gear up for an exciting year ahead filled with plenty of shows and performances; beginning with the International Musical Theatre Summer School in January and a role in David Sidwell’s original musical Gogol in February.

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

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

For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz

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Video game holiday

survival guide

BY Dr Sam Shay While children and adults share holiday time, that’s no guarantee of active happy family experiences. The lure of technology is a rapidly increasing problem. Hamilton expert Dr Sam Shay shares some tips on how to keep your loved one from vanishing into video games these holidays.

Dr Shay overcame his 25-year video game addiction and now helps others overcome their addictions naturally, both in his clinic in New Zealand as a doctor of chiropractic, acupuncturist, and functional neurologist, as well as coaching worldwide via Skype. Dr. Shay is also author of the free e-book: “7 Ways to Game Less: How to Unplug and Live More”

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s a former video game addict, I now coach video game addicts to unplug and help friends and family of gaming addicts. This article is written mostly for the parents of underage children still living at home whom you have parental authority over.

Priority 1: Protect sleep during the holidays. Sure it’s generous to let your kids stay up until 4am gaming with their friends because it’s “the holidays”. But be wary of creating a vicious downward spiral of binge

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gaming and isolation caused by late night gaming. Once sleep gets out of whack, it’s difficult to recalibrate. Protecting sleep is the most important thing you can do to keep your children from disconnecting from the family during the holidays.

Install F.Lux on their gaming computer.

This brilliant free programme alters the level of blue light of the screen to mimic the current level of blue light emitted from the sun, based on your time and your location. Blue light triggers the pineal gland that the sun is out. An unfiltered bright light emanating from a screen, especially at night, will throw off the circadian rhythm and harm sleep.

Sitting for hours is not healthy.

Make movement and going outside a pre- and post-requisite for playing video games.

of gaming. Be specific on the duration of gaming you’ll allow (e.g. 2 hours, 3 hours, 4 hours, etc.), and the timeframe you’ll allow it (e.g. between 10am-12pm, between 2pm4pm, etc.). Get clear on how much total time per day and per week you will allow and hold your ground.

Be flexible about gaming alone versus gaming online with people versus gaming with people in the same room. Create a tiered system of allowable gaming hours based on the level of social interaction. For example, for every hour you allow your child to game alone, instead let them play 1.5 hours with others online, or 2 hours with people in the same room gaming together. Basically, incentivise social gaming with extra time.

Have real consequences: If they skip a meal, don’t exercise, play too long or too late, remove gaming privileges and/or hardware.

Take the smartphone, modem, console, controllers, keyboards, or power cords to the computer if necessary to enforce it. It’s easier to remove cords and controllers than it is to

remove big hardware.

Let your children know the rules ahead of time and let them present their “game” plan to you. Yes, the pun is intended, yet the recommendation is sincere. Ask your children to plan out their gaming schedule and show it to you, accounting for meal times with family, family outings and activities, exercise, bedtimes, etc. Make sure your kids understand the consequences of violating the rules.

Conclusion: video games can create a digital divide between children and family.

The holidays punctuate this reality almost more than any other time. Yet, It is possible to have a holiday without dealing with tired, cranky, and bloodshot children who only grunt at visiting relatives (and you) while quickly eating something before rushing into another gaming session. By planning ahead, setting rules, and letting your children draw up their “game” plan everyone will have a better family holiday.

For more information on this topic, read the full article online at fitnessjournal.co.nz

Allow video games only after your kids have eaten meals, especially meals with the family. Make meal time mandatory, just like strict sleeping times. Meals, like sleep, are best kept to a consistent schedule.

Talk to your relatives ahead of time about the gaming rules so there is consistency in the house. Relatives have different standards than you do about your children, whether it’s food or video games. Alert your relatives that you require them to respect the rules around video games while visiting, including pre-clearing any video game gifts ahead of time.

Require a certain amount of exercise and outside time before and after gaming. Movement is required for optimal health and brain function. Sitting for hours is not healthy.

Make movement and going outside a pre-and post-requisite for playing video games.

Place strict limits on the times and length www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Book corner There’s nothing quite like curling up in the sunshine with a good book. Rest and relaxation is just as important as getting fit and active, so this Christmas take a moment to enjoy some paperback delights, with our top picks for Christmas gifts (for ourselves or friends).

The Revive Cafe Cookbook 5 Jeremy Dixon

(Revive Concepts, RRP$29.99) Jeremy Dixon has always been ahead of the game when it comes to healthy eating. He was a lone wolf in the world of smoothies and plantbased recipes long before they become popular.

His Revive cafes in Auckland are a huge success, along with his Revive cookbook series. This latest offering serves up simple, delicious recipes, packed with goodness and taste. Easy to follow, perfect for creating at home every day and with plenty of suggestions for personalising.

Happy eating.

As I Was Saying...

Jeremy Clarkson

Homemade Happiness Chelsea Winter

Whether you are a Top Gear fan or not, there is no denying that Jeremy Clarkson has a way with words. His excitable sense of self and sense of humour often battle with each other, but he also raises some thought-provoking discussions.

The beauty of his books is that they are a short burst of cleverness – a collection of his Sunday Times’ columns. Perfect books for blokes to read for quick bites of fun.

Oh Chelsea, how we love you. Since delighting audiences on MasterChef NZ, Chelsea Winter has become a household name. Followed by hundreds of thousands of fans on Facebook, this new book continues the love affair for honest Kiwi recipes. Homemade Happiness is just that; a treasure trove of recipes packed with love.

Chelsea’s mantra that ‘life is too short to eat bad food’ is proved 100 percent, as she transforms everyday ingredients into special family meals.

Eating Clean: Living Paleo Rachael Devcich

Everyday Super Food Jamie Oliver

(Penguin, RRP$40)

(Bateman, RRP $39.99) New Zealand’s own ‘cave girl’ Rachael Devcich provides a refreshingly Kiwi take on the popular paleo approach to cutting out gluten, grains, dairy and refined sugar. Packed with family-friendly recipes, even if you are not an advocate of the paleo philosophy, you’ll love the tasty dishes which are designed for improved health and energy. Great lunchbox and snack ideas – and best of all they are quick and achievable. Please ma’am, may I have some more?

Out of the Rough, Steve Williams Penguin RRP $40

Steve Williams hurtled into the international spotlight as (a sometimes outspoken) caddy for Tiger Woods, but he has also caddied for Greg Norman, Raymond Floyds, Terry Gale and more of the world’s greatest golfers. Out of the Rough offers an insight into his sporting career, as well a peek into his ‘other life’ as a philanthropist and accomplished speedway driver. Even if you’re not an avid golf fan, there’s plenty here to enjoy.

The Happy Cookbook, Lola Berry MacMillan, RRP$39.99

Lola Berry is the culinary version of Pharrell Williams. Upbeat and addictive, The Happy Cookbook is stunningly presented and the 130 wholefood recipes are much like Lola herself – they have a little extra sparkle. An advocate of nourishment in all forms; from food to wellbeing, Lola offers a warm hand to hold in the journey to better wellbeing. There’s even a chapter on natural beauty with recipes for skin food.

This book is the ultimate Christmas gift for yourself and for people you love. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

(Random House NZ, RRP $50)

(Penguin Random House, RRP$65) I am a long-time fan of Jamie Oliver, not just because there’s something oddly appealing about his Pommie lisp, but because of the intent behind his message. His latest book, Everyday Super Food, is exactly on point with what many are trying to achieve; a healthier, happier you.

As well as stunning recipes, this is more like a quick guide to life; with tips on sleep, health and nutrition as well as the power of protein, good carbs, fat and dairy. It’s a blissful dip into health, nutrition and wellbeing. Immerse yourself.

Grilled corn and quinoa salad (Recipe from Everyday Super Food by Jamie Oliver)

Giving us two of our 5-a-day, this colourful salad also uses quinoa – it’s a brilliant, tasty grain packed with both protein and fibre, and is also gluten-free Serves 4 250g regular, black or red quinoa 1 small ripe mango 1 ripe avocado 300g ripe mixed-colour tomatoes 2 limes extra virgin olive oil 2 corn on the cob 2 cloves of garlic 4 rashers of higher-welfare smoked streaky bacon 1 fresh red chilli olive oil 20g feta cheese a bunch of fresh coriander or mint (15g) Cook the quinoa according to the packet instructions, then drain. Peel and destone the mango and avocado, then roughly chop or slice the flesh, along with the tomatoes.

charred, then carefully slice off the kernels.

Peel the garlic and finely slice with the bacon and chilli (deseed if you like).

Put it all into a small frying pan on a medium heat with 1 teaspoon of olive oil. Stir and cook until lightly golden, tossing regularly.

Tip into the bowl of macerated veg, add the quinoa and corn and toss it all together, then taste and season to perfection. Divide between your plates, crumble over the feta, pick over the herb leaves and serve.

Calories: 438kcal Fat: 20.6g Sat fa: 4.4g Protein: 15.3g

Carbs: 51.2g Sugar: 9.4g Fibre: 3.3g 25 minutes

Everyday Super Food by Jamie Oliver is published

by Penguin Random House. Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver

In a large bowl, toss them with the lime zest and juice, 2 tablespoons of extra virgin olive oil and a pinch of sea salt and black pepper.

Leave to macerate while you grill the corn cobs on a hot griddle pan until nicely

29

Have a gluten-free Christmas Just because you have gluten, dairy and fodmaps issues doesn’t mean that you have to miss out. There are loads of yummy foods to fuel your festive cravings. Here are just a few of my favourites…

B

erries: The beauty of having Christmas in summer is lots of berries – strawberries, raspberries, blueberries … yum. There’s nothing more decadent than a bowl full of berries with a scoop of ice-cream (if you can handle dairy) or whipped coconut cream.

Pavlova: Pavlova is worth putting that ‘no refined sugar’ thing on hold just for a night - right? It’s basically eggs, sugar and air, but the taste … mmm. If you can’t do dairy, whipped coconut cream is a good alternative. And pavlova goes great with those berries I mentioned earlier.

Barbecue It wouldn’t be a Kiwi Christmas without a brbecue. The risk of cross-contamination with barbecues is pretty high for gluteys, but it’s not too hard to keep yourself safe. Cook your food on tinfoil so that it’s not touching the other food on the barbecue and make sure separate tongs are used for handling your food. Voila! Safe and healthy barbecue.

Brunch: One of my fave brunches ever is bacon and eggs. And Christmas is that time of year when it’s perfectly legit to sleep in and eat a lazy brunch at least a few times a week. Not all bacon is gluten-free, but lots of brands are. Just check the label. Serve with your fave gluten-free toast (my fave is Purebread’s Young Buck). Mmmm …

Meaty treats: Skip this section if you’re a vegetarian, but read on if you’re a total carnivore like me. Most meat is gluten and dairy-free, but keep an eye out for marinades, stuffing, gravies or processed meat. If you’re looking for some good quality meat in Hamilton, I recommend The Organic Butchery in Grasslands Place - the beef sausages are particularly delicious.

Dining out One of the Christmas challenges for food allergy folk is the large number of food-re-

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

lated functions you’re expected to attend.

You won’t always be able to choose where you eat, but you can do a few things to keep yourself safe.

• If you’re eating out make sure you call the restaurant or café in advance and check they can safely cater for you.

• Make sure you ask questions. Don’t assume that just because something is labelled gluten-free or dairy-free on the menu that it’s not prepared or cooked in a way that causes cross-contamination.

• If you’re going to someone else’s place for a

meal or barbecue, talk to the host in advance about the menu. You might like to offer to bring a food contribution that you can eat, or offer to bring your own meal if you’re unsure of the safety of the food on offer.

• Don’t compromise your health. It’s embarrassing sometimes to have to ask lots of questions and say no to food that’s been kindly prepared for you, but you have to look after yourself. Being polite and explaining the situation helps to educate others about food allergies and also keeps you safe. There’s nothing worse than spending the Christmas season in pain.

Catering for allergic buddies If you’re in the position of providing food for allergic or intolerant friends, there’s plenty you can do to help keep them safe. Here are a few tips:

free treats for a work morning tea. Unfortunately I couldn’t eat any of them because they were either high fodmaps or contained dairy. I spent the morning tea hiding behind my workmates because I didn’t want her to notice I wasn’t eating any of the food.

• Try not to be offended if your buddy wants to bring their own food or asks lots of questions. It’s not that they don’t trust you, it’s just that even a small amount of cross-contamination e.g. crumbs can be enough to make some people sick.

• Let them blend in. There’s nothing more awkward as a food allergy person than to be eating your special meal and having someone loudly start making comments about the food. It’s great to ask questions, but try not to embarrass your buddy.

• Clarify what foods your buddy can’t eat.

Without checking, you could be missing some vital things. I once had a boss who kindly purchased a whole heap of gluten

Thanks so much for including us and helping keep us safe – we love being part of your social occasions, even if we sometimes have to have a special meal or miss out on a particularly yummy treat.

– Strain through a sieve but DO NOT strain through stirred up pulp - or else the glaze will be cloudy. Just let the juice run out and perhaps gently press strawberries to get most of the juice.

– Return the juice to the pot - heat - add sugar to taste and then thicken with arrowroot - not too thick – just thick enough to drizzle over all of the strawberry mixture but not so

runny that it soaks through the crust.

This is my last regular column for Fitness Journal, I’m off on some adventures with my blog (which I’ll be announcing next month).

I’m sure I’ll be back now and again with a story or two, and in the meantime, come visit my blog at www.gluteygirl.com or find me on Facebook or Twitter @gluteygirl. Happy Christmas everybody.

Anne's Strawberry Tart (Gluten-free with dairy-free alternative)

My mum makes THE most amazing strawberry tart. This is one of those desserts that you have to physically stop yourself from over eating. Sooooo gooood...

Shortcrust base

– Cream together 4oz butter (can use butter substitute e.g. Olivani). Make sure the butter is well softened - just before melting point or the mixture will be too dry to hold together.

2oz sugar – Add 2 egg yolks (you can use leftover whites for meringues or a pavlova to get a sugar fix) – Beat together.

– Then add 1 1/4 breakfast cups of GF flour ((I have used Bakels baking mix (which has baking powder in it) or Macro GF Plain

30

fitness journal December 2015

flour successfully) - if using the plain flour add 1/2tsp GF baking powder.

– Mix into butter/sugar /egg mixture.

– Grease and flour (dust) a baking dish (the dish needs to be large enough so that the mixture can be pressed thinly into the dish and about 1/2 inch or so up the sides).

Press mixture into dish.

– Bake in moderate oven until the base changes colour slightly - not brown/burnt.

Filling/topping

– When cool, cover with chopped raw strawberries - best if generous - (is also delicious to use cooked apricots with a glaze made from dried apricots) – Reserve enough strawberries (again I can’t tell you how many – I just guess and usually err on side of generosity) for the glaze.

– Put them into a pot with just enough water to stop them catching on the bottom and cook until mushy and juicy.

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Two Birds Eatery

T

wo Birds Eatery is the perfect example of how one woman’s passion can encourage widespread change. When Hamilton’s Jojo Gittings decided to share her clean eating philosophy with a small pocket corner of Hamilton East, she had no idea she was about to become the ‘go to’ place for discerning foodies.

Dishing up a stunning menu of organic, gluten free, dairy free, vegan and paleo meals, Jojo has single handedly proven that clean eating equals delectable deliciousness.

Sharing a site with The Riv bar in the Clyde St Shopping Centre, Jojo consistently fills her cabinet with mouth watering treats – and rather than glistening with sugar laden extras, her creations are cleverly crafted from sweet alternatives.

Having studied holistic nutrition through the Naturopathic College of New Zealand, Jojo focuses on gluten free, dairy free, vegetarian and vegan recipes and treats of the day are her stunning raw (no- bake) cakes and slices. And her smoothies. And salads.

“I don't use white sugar, instead I use ingredients like good quality maple syrup, organic honey, dates and occasionally coconut sugar.”

Natural ingredients are the focus and thanks to Two Birds Eatery, enjoying a sweet treat is now good for the mind, soul and body.

This month's recipe Get your greens Treat your tastebuds to this refreshing summer smoothie, made with love from Two Birds Eatery. Perfect for smoothie first-timers, it is quick and easy to make, tastes fantastic and is packed full of nutrition and fairly low in sugar.

1/2 cup of frozen or fresh mango Two handfuls of spinach (add more or less as you please) 1/2 cup coconut water 2tbspns black or white chia seeds scoop full of ice 1/2 avocado 1/2 banana Put all ingredients in a blender and mix until smooth. Pour into your favourite jar or glass and sprinkle with extra chia or shredded coconut.

A country café in the heart of the Waikato

Two Birds Eatery is a place for people who want to feel the benefits of eating clean and eating well.

Address

Open 7 days, nOw fully licenced and Open wednesday tO satuRday evenings

Phone

Shop 12 Clyde Street shopping 07-856 8508 Centre, Clyde Street, Hamilton, 3216

http://www.twobirdseatery.co.nz

Hours

20405

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20385

Facebook https://www.facebook.com/twobirdseaterynz

You can find us in the new Rototuna Shopping Centre next to Lonestar

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

Mon-Fri: 7:30 - 4:00 Sat-Sun: 8.30 - 2.30

07 834 3501 • cafe@monavaleblueberries.co.nz www.cafeirresistiblue.co.nz

20242

Website

111 Thomas Road, Hamilton, New Zealand 07-855 5825 | www.cafeinc.co.nz

fitness journal December 2015

31

Jess’ Journey: It’s all in the mind A few days ago, I had another moment where I pondered why I was doing this in the first place. I find that these flashes often happen when I am most stressed out. Deadlines are looming, I’m caught in the middle of the balancing game, and there are things that need my immediate attention. For some reason I find the most effective thing to do at times like this is pause and reflect.

I

By Jessica Molina

have to admit, when I first decided I wanted to do a column like this, I underestimated the journey. I didn’t realise what type of commitment I was getting into, until it’s time to send the next column and report this month’s progress.

It’s a challenge even committing to making my own meals and having breakfast like I said I would, particularly when I just want to hit the snooze button in the morning.

Then there are those moments where you remember why you are doing this in the first place. I walked in to work and was greeted by a colleague who said something that triggered this reflection.

She read my column and shared the same thoughts as I had. Often we think no one else feels the same way. That’s why it’s important for me to share this journey and be as honest about it as I can, because you never know who else is on a similar journey. Writing,

much like my fitness journey, reminds me that I am not alone.

The biggest thing I have learned so far is that there are always people willing to help and support. I recently met up with Danielle Roberts; wellness expert, energy healer and nutritionist from Fuel Nutrition. That experience has reinvigorated my drive for this lifestyle change.

I went into that meeting expecting a lot of things: being told off for the food I eat and my eating habits and expecting to leave with a strict plan of what I can and can’t eat plus recommended serving portions.

I was in for quite a shock when halfway through the meeting I realised we had barely even talked about any of that. Instead, Danielle and I had a great chat about the journey and why I wanted to do it. We talked about mindset a lot too and it made perfect sense.

The whole time we were talking, in my head I was screaming, “Yes!!!” to everything she was saying.

Finally here is someone who gets it. Who sees the journey as I do and in the most

Jess Molina meeting with Danielle Roberts from Fuel Nutrition.

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. Her latest venture is sharing her journey to improved wellbeing with Fitness Journal and at jess-molina.com

holistic way. She said something that really resonated with me and I actually had to get a post it note and write it down: “Release anything in excess that is not serving the body.”

It sounds simple enough, but once I truly understood, the way I saw this journey completely changed. So here’s to a better month ahead! One where change and progress will be made. I’ll keep you posted.

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After the Hamilton half marathon 2014 I had a injury with my thigh and I limped in for Low Level Laser Treatment, I was able to walk out and had no pain. I would recommend Low Level Laser Treatment to anyone. It works!!!”

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We provide a walk in service for all x-ray examinations and urgent diagnostic imaging

fitness journal December 2015

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Get your green on Green tea is often said to be one of the healthiest drinks available today. Thought to help with anything from regulating body temperature to aiding digestion, it is a rich source of antioxidants. Green tea has numerous reported health benefits. It has been shown to contain high levels of flavonoids, which can have anti-aging, anti-allergenic, anti- inflammatory, anti-microbial, and anti-diarrheic properties.

O

riginating in China, green tea was used for medicinal purposes throughout Asia for almost 4000 years, and has since become a favourite in the Western world.

The traditional way to drink green tea, unlike most teas, is on its own. It can be sweetened with honey, but if brewed correctly it should have a robust flavour that needs

no improvement.

For a strong taste without any bitterness, it is recommended that you let water cool for 30-60 seconds before pouring, so as not to burn the tea leaves. Leave the teabag to draw for 3-5 minutes depending on personal preference. If you find the taste to be bitter, allow the water to cool for a little longer, or remove the teabag earlier.

WIN WIN WIN

Chill this summer Green Tea & Pomegranate Ingredients - Red Seal hot or cold Green tea with Pomegranate (5 teabags) - 3 cups or warm or cold water - 1 cup of pomegranate juice (cranberry juice can be used as a substitute) - 1 tablespoons of black chia seeds - 1 tablespoon of liquid honey or agave syrup - 1 sprig of fresh mint leaves - Slices of lemon for serving - Ice cubes for serving Instructions

Enjoy your favourite summer brew, either hot or cold, with the delicious range of new flavours from Red Seal.

Naturally caffeine free, we have two fantastic Red Seal tea prize packs to win.

Each pack includes Red Seal green tea & lemon, green tea & peach, green tea & pomegranate, green tea & blueberry, lemon & lime, blueberry blackcurrant,

raspberry & strawberry. Naturally caffeine free, with zero sugar, zero calories and gluten free, you can enjoy the taste sensation.

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

Pour water over teabags and leave to steep for 5 minutes in a 2 litre jug or container Add pomegranate or cranberry juice and leave to steep for another 5 minutes, then remove the tea bags Add chia seeds and honey or agave syrup and stir well Pour into glasses over ice and serve with slices of lemon and sprigs of mint

D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC DERMATOLOGISTS Marius Rademaker BM, FRCP, FRACP, DM Amanda Oakley MBChB, FRACP, DipHealInf Sarah Hill MBchB, FRACP

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Cosmetic and Reconstructive Plastic Surgery

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COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS

Vascular Surgery and Ultrasound Scanning

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APPEARANCE MEDICINE

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Sonya Ferguson App Medicine Nurse RCompN

IPL Treatments Beauty Therapy

Megan Lyons Laser Therapist

Medical Tattooing

Melanie-Jane Rogers Tattoo Removal Specialist

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p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton www.tristramclinic.co.nz

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fitness journal December 2015

33

Coping with pre-Christmas stress At this time of year, when it comes to natural health there is one main topic we receive inquiries about. You might think it is weight loss or detoxing, and while these are high on the list, the most queried ailment is exhaustion and stress.

Often leading to sleeplessness.

T

his time of year seems to be a time – every year – that we feel burnt out.

Our adrenals, nervous system and mind are overloaded. This leads to brain fog, no energy and sleep disturbance due to mind talk and mood changes.

When the body is in this state there are a few ways you can support it to get through.

Go to bed early

Not something you want to hear at this time of year. But try to get to bed by 10pm. Your body really can cope better with the right amount of sleep.

Drink water regularly during the day Add some non-sugar-based electrolytes.

Being hydrated allows the body to function better, as well as removing daily toxins and allowing the blood to not become congested.

Brain fog is also lessened in the afternoon if you are hydrated.

Eat regularly before you are hungry And stay away from the sugary processed food. Too hard? Think of smoothies. There are wonderful, healthy, easily absorbable choices on the market. High energy, nutritional and good tasting. Our world just got a lot smarter. We have great tasting superfoods in abundance which can be added to smoothies. And they are easy to make too.

Try to minimise alcohol, coffee and sugary drinks

Naturally Healthy Health Stores and Clinics

• Frans van de Weerd: physiotherapy (acc reg) • Homeopathy • Fertility • Cranio sacral therapy • Bowen therapy • Food Sensitivity testing • Massage therapy • Naturopathy • Hypnotherapy • Facials • Instore tastings: herbal teas; superfoods etc • aromatherapy; bach flowers and herbal remedies blending • In store displays and education • Knowledgeable staff • Professional therapeutic ranges

There are times when good food and good lifestyle are

Naturally HealtHy 106 London Street, Hamilton Central - Parking on site Ph 07 958 3845

Bathe

But don’t just run a bath – make it an event. Aromatherapy oils for stress and tension are great in the bath and/or burner.

Mineral bath salts are easy and wonderful to make the bath a therapeutic event.

There are even mineral salts which already have the essential oils added for simplicity and price.

Last but not least, as if the smell of the oils is not enough to soothe, light some candles and play some relaxing music. Then SOAK. Do this regularly.

Go outside and breathe

Do what makes you happy. Stretching, walking, soaking up the gardens and birdsong.

Even just five minutes a day is better than not at all.

Take time for you

Get a massage, a foot scrub, a facial. Whichever makes you relax and feel good.

Herbs/supplements

8am– 6pm Monday to Thursday 8am– 7pm Friday, 9am– 5pm Saturday

Naturally HealtHy

419 Grey Street, Hamilton East Ph 07 958 3846

Hours:

/naturallyhealthynz

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

Magnesium is very important for twitching muscles, eye twitches or cramp. There are herbs for memory and/or stress and rescue drops for anxiety and sleep.

The quality of the product does make a difference. When you are stressed or your digestive system is compromised – your absorption might not Dr Frank Cullen be 100 percent. Better supplements do not necessarily Dr Richard Roberts equal higher prices – but Dr Paddy Bhula they do equal results.

It is also important to get Dr Ed Barrio the right product for your Dr Mily Leadley situation.

Talk to your trusted team Dr Trudi Zillkes of natural health specialists Dr Hiruni Senanayake for the best advice for you and your family.

Remember to always take as directed and talk to your health professional if Hours symptoms persist.

There are also some wonderful herbs/supplements for this time.

Vitamin B Complex is highly recommended and B Vitamins are water soluble. When you are stressed they are needed every day.

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9am-5pm Monday to Friday, 9am-1pm Saturday

www.naturallyhealthy.co.nz

In fact if you are really stressed then these are the last thing your body needs.

The cleaner your diet, the less stressed the body and the more energy and wellbeing you will have.

not enough. There are some easy and wonderful ways to make a difference.

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Phone 855 2079

for clinic appointments and afterhours assistance.

New patients welcome Pharmacy and Pathlab (next door) Car parking on site

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Make this your best summer ever – with more energy and wellbeing.

Hamilton Radiology

Offering unparalleled care and expertise With the latest medical imaging equipment and a highly Hamilton Radiology is the Waikato’s largest private medical imaging facility. trained, experienced team of technical staff and 14 local radiologists, we offer an unparalleled standard of care and expertise.

Appointments are essential for Ultrasound and CT: Please phone our freephone 0800 426 723 No appointments needed for plain x-ray films, all referrals accepted.

After hours appointments available on Tuesday evenings.

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Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu

fitness journal December 2015

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New skin cancer detection service just in time for the sun Waikato GP Dr Sakkie Fourie is offering a new skin scanning service to Waikato patients that cuts in half the time and cost of similar services currently available to them.

D

r Fourie works as a general practitioner as part of the wider general practice team at Avalon Medical Centre in Hamilton, from which he also runs the skin scanning clinic.

Dr Fourie trained in the Austrian skin scanning system, which is similar to Mole Mapping, in Brisbane.

He said the service is common practice in Europe and Australia; however there were very few doctors offering this type of skin scanning in New Zealand.

“Skin scanning is a more personalised and less costly service than what’s currently offered,” says Dr Fourie, who has been a GP for 28 years.

“Rather than a nurse taking photos of every single mole on a patient’s body and then sending the images onto me to read, I take photos of only the moles which are of concern, and can talk the patient through the process and explain which moles I think need further analysis and why. A more ‘hands-on approach ‘is used.”

He uses moles with dots on them as an example.

“If a mole has six dots, I will take a photo

of it and compare it to the same image one year later, and if it has 10 dots, it needs to be removed.

“This means the patient is able to get some peace of mind and reassurance then and there and walk away from the appointment knowing what the plan is, and having asked questions along the way.”

Dr Fourie is able to remove superficial cancers in his clinic, while invasive cancers are referred to a plastic surgeon for removal.

This can sometimes happen after a consultation if time permits or by appointment at a later date.

Dr Fourie is originally from South Africa, but has been in New Zealand for 18 years.

He has worked predominantly in Hamilton, but spent two years at a skin cancer clinic in Brisbane and then out of a practice in Te Awamutu for five years, before returning to Hamilton last year.

He is a New Zealand vocationally trained GP with a certificate in Dermoscopy and Skin Cancer Surgery in Primary Care.

Skin scanning appointments take 30 minutes and cost $150. Visit www.skinscannningnz.com for more information.

WIN WIN WIN Win the ultimate summer prize with one of two free skin scans Mole mapping with a difference, skin scanning features the latest technologies for identifying and detecting potential skin cancers.

Melanoma is the third most common life-threatening cancer diagnosed and early detection through the use of modern technology can be lifesaving.

Skin Scanning offers real time scanning and immediate feedback with a medical professional.

So be smart this summer and give your body a health and safety warrant of fitness.

To enter, send your name and contact

Visit Dr Sakkie Fourie at the Skin Scanning NZ clinic New Zealand’s #1 service in cost effective skin cancer detection and mapping.

Not only is the service cost effective, but skin scanning and mapping, using the latest technology, is carried out in real time with immediate feedback available from the physician.

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Appointments take just 20-30 minutes.

Melanoma is the third most common life threatening cancer diagnosed, but early detection through modern technology can save your life.

The BodyKey Jump Start Kit was designed to help you achieve your goals by making better, smarter choices every day. This fantastic prize pack includes delicious BodyKey products, Nutrilite supplements and access to online support to prepare you for the

Ring 0800 272 337 or visit www.skinscanningnz.com to book an appointment.

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BodyKey4 Plan.

To enter, send your name and contact details by email to win@fitnessjournal.co.nz, with the keyword BODYKEY in the subject line, or enter online at fitnessjournal.co.nz.

Entries close January 11.

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Skin Scanning NZ Avalon Medical Centre 6 Avalon Drive, Nawton, Hamilton

details by email to win@fitnessjournal. co.nz, with the keyword SkinScanning in the subject line, or enter online at fitnessjournal.co.nz Entries close January 11.

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35

give the best voucher 1226A Victoria Street, Hamilton www.watersdayspa.co.nz 07 838 2202

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APPEARANCE MEDICINE

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Clinique elan 47 Pembroke Street, Hamilton www.cliniqueelan.co.nz 07 839 2262

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Fitness journal 12 Mill Street, Hamilton www.fitnessjournal.co.nz 07 838 1333

Business News

36

Merry Christmas from the Fitness Journal team.

Together we wish you a healthy and safe holiday. Eat, drink and be active.

fitness journal December 2015

Waikato business neWs 12 Mill Street, Hamilton www.wbn.co.nz 07 838 1333 www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Wishing you a happy and healthy holiday from your local experts

ady mmer!

branches in Hamilton | Te Awamutu Matamata | Cambridge www.fairviewmotors.co.nz

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UNIREC Gate 1, Knighton Road, University of Waikato, Hamilton unirec@uleisure.co.nz www.unirec.co.nz | 07 838 4177

THE ULTRASOUND CLINIC 440 Anglesea Street, Hamilton office@theultrasoundclinic.co.nz www.theultrasoundclinic.co.nz 07 929 4151

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ree consultation CaCi CliniC 547 Grey Street, Hamilton East www.caci.co.nz 07 839 2993 www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

CHANGING FACES 1 Hill Street, Hamilton admin@teamdental.co.nz www.changingfaces.co.nz 07 839 4080

Women's 30 minute Fitness Curves Chartwell 13 Lynden Court, Chartwell, Hamilton www.curves.co.nz 07 8533 493

Action indoor sports 53 Duke Street, Hamilton hamilton@actionindoorsports.com www.actionindoorsports.com 07 847 1653

TRISTRAM CLINIC 200 Collingwood Street, Hamilton appts@tristramclinic.co.nz www.tristramclinic.co.nz 07 838 1035

RIVER RADIOLOGY 30 Hood Street, Hamilton care@riverradiology.co.nz www.riverradiology.co.nz 07 839 1800

Pro fit te awamutu 107 George Street, Te Awamutu info@profitteawamutu.co.nz www.profitteawamutu.co.nz 07 871 8384 fitness journal December 2015

37

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

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fitness journal December 2015

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fitness journal December 2015

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