Fitness Journal August 2015 by Fitness Journal

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Special 1st birthday issue

Fitness Journal

health | performance | wellbeing

Waikato Edition Volume 2: Issue 8 august 2015

Have a tri

Triathlon tips inside

Ironman athlete

sarah walker

more than $1000 worth of birthday prizes, including a fitbit...p4,5

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We’re chomping at the bit...to test drive the ElliptiGO. It combines all the best things we love about running, cycling and the elliptical trainer – and making the most of Waikato’s fantastic cycleways. Low impact, it puts the fun back into outdoor workouts. www.matamatacycles.co.nz

We’ve got a not-so-secret »crush – on these funky leggings

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We’re enjoying happy «hour...with nutrient rich cocktails from Oasis Beauty Serums. Concocted with a mixture of thirst quenching natural ingredients the Oasis Beauty Serum's, Hot Toddy (super hydrating) and Straight Up (blemish control), are specifically designed to repair, rejuvenate and treat different skin conditions. And the cherry on top – they’re made in New Zealand. www.oasisbeauty.co.nz

We’re nuts about...the Fix and Fogg range of artisan peanut butter. Made by hand in Wellington, it’s a taste sensation. Our fave is the Smoke and Fire (flavoured with organic NZ grown chillies, smoked paprika and natural Manuka smoke). Although our sweet side is equally addicted to the decadence of the Dark Chocolate. It’s peanut butter – but not as you know it. www.fixandfogg.co.nz

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These are a few of our favourite things... «

We’re secretly craving...this Swarvoski Shine bracelet and fitness tracking device. We’re all familiar with fitness tracking gadgets, but this shimmering creation takes it to a new level. Using crystal technology and a coin cell battery, it never needs charging. Track your activity and sleep, with style. www. swarovski.com

We’re upping the antioxidants naturally...with Monavale Pressed Organic Blueberries. Grown, bottled and pressed right here in Waikato, this is the ideal winter thirst quencher. Absolute goodness. www.monavaleblueberries.co.nz

We’re all abuzz... over this purifying honey masque from Oxygen Skincare. Love that it’s a Kiwi product (using NZ manuka honey and organic hop extract grown in Nelson), love that it is natural skincare, developed, grown and made in New Zealand. And it is delicious on skin too. Available at Hamilton Souvenir Centre.

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fitness journal AUGUST 2015

a d h t ir b r u o It's

From the editor Happy birthday to us... happy birthday to us...

FitnessJournal waikato edition

VoluMe 1: issue

1 August 2014

eing rMance | wellb health | perfo

JaiMe nielsen

FitnessJournal waikato edition

VoLume 1: issue

eing rmance | weLLb heaLth | perfo

2014 2 september

Let’s go fLy a kite win an ozone trainer kite inside

waikato what spins this champion’s wheels Page 6

The sweet truth about sports drinks

against the odds:

Sarah Bradley shares her story 10 Page

Page 5

The paleo dieT

fab or fad?

frepey co

– we check out a new trend

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the new page 30

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More than

fantastic prizes $1000 worth of

to be won – see

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detox your body and mind

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Fermented foods good for the gut

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Visit www.fitnessjournal.co.nz/shop

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

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WaikatoBusiness

Volume 1: issue

Fancy a weekend getaway? Go local

A chip off old block page 6

get spicy with mathias – p23

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Pack Up Get out there and active with one of three fantastic Lowe Alpine day packs. Designed for function and style, the durable packs are ideal for both town and outdoor environments. Our three day packs up for grabs are the Lowe Alpine Nexus 28, Lowe Alpine Helix 22 and Lowe Alpine Vector 25. Available from Trek n Travel (trekntravel.co.nz) Keyword: trekntravel

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2014 5 December

summer escapes

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The Fitness Journal team

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insiders guide

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Lisa Potter Editor

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

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2014 4 November

charlie

Jess Coate

Pea tein Prowhey?

Volume 1: issue

frepey co

ous world Familto n From ham pages 9 and 23

waikato edition

your grab

yoga David Nyika and

FitnessJournal

page 18

s achiLLe Page 36

could haMilton st be nz’s fitte city?

3 october 2014

aLL about

Page 24

who contribute their wisdom and ideas. Our regular columnists are busy people, but still manage to find time to share their areas of expertise. Thank you Alison Storey, John Appel, Sarah McDonald, Danielle Roberts, Monica van de Weerd, Deborah Murtagh, Dr Peter Gendall, Annemarie Coulson, Christina Stewart and the many others who contribute. To our readers and advertisers, we hope you continue to enjoy Fitness Journal and we look forward to continuing our journey with you. We celebrated our birthday in a low key way – with a delicious (and healthy-ish) cake in the office . But we decided to hold off the whiz bang party and instead bring you, our readers, a collection of prizes to win and enjoy.

Volume 1: issue

The power of

spotLight on se Myofascial Relea Page 28

your grab

Get your oov on

t is hard to believe that Fitness Journal is celebrating its first birthday. It is with a quiet sense of pride and achievement that we reflect briefly on the past 12 months – and 12 issues of Fitness Journal. We continue to be amazed at the positive feedback we receive and love hearing from readers when an article strikes a chord and inspires them to try something new. We are a small hard-working team at Fitness Journal. Every single issue requires all hands on deck to ensure we continue delivering you an insight into your local community, people and events, and of course the world of fitness, health and wellbeing. We are also grateful to the many experts and professionals

waikato edition

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FitnessJournal

Competition Terms and Conditions:

www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz 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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waiKato eDition

Volume 2: issue

1 January 2015

How to boost your energy

young surfer waikato’s hot continues to impress

fooD facts:

Black is the new green

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a fitbit charge

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summer

page 29

2015:

New Year resolutions

Eric Murray, Julie King Hardaker, Joelle – our locals share their plans

Good or bad? page 27

Top tips for teenage rowers

2014 brianional perry reg rD sports awa winners

Dave Rennie

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Back in the Chiefs game

The perils of alcohol and sugar

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fitness journal AUGUST 2015

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Woman of steel

Sarah Walker When it comes to combining fitness with fun, Sarah Walker is a force to be reckoned with. As club captain of the Hamilton Triathlon Club and a Tri NZ Level 2 accredited coach, she is in her element encouraging and helping anyone who shows even an inkling of enthusiasm for the sport. Age, fitness and ability are no deterrent. Sarah thrives on seeing people improve, succeed and enjoy. BY Lisa Potter

nd she is no sloth when it comes to competing either. Having become involved as a teen in triathlons, Sarah has completed nine Iron distance races, including the famous Kona and Roth events, as well as nine half Iron distance races. Plus she has raised a family, moved from the UK to NZ where she and her family settled – oh, and she works full time as a nurse. Little wonder she has the perseverance and stamina to compete in Ironman events! The accomplished runner, triathlete, cyclist, trail runner and swimmer has clocked up more than 2100 race miles and completed 39 events (Ironmans, triathlons and marathons). And that’s not counting the tens of thousands of miles she has put in during training sessions. Sarah and her husband Jono Walker are well known Waikato personalities – familiar faces from their years of involvement in local farmers’ markets with their Soggy Bottom meat products. While Sarah is renowned for her insatiable enthusiasm for fitness training and sharing her passion for triathlon, Jono is equally revered for the delicious culinary goodies from the couple’s farm on the outskirts of Hamilton, where he happily raises free range animals and produces a collection of free range meat products under the Soggy Bottom label. The hilly and rugged farm country is the perfect backdrop for this active couple, and despite spending hours on the land each day, there is usually plenty of energy left for extra training. While Sarah has long been a ‘self confessed fitness fanatic’ specialising in triathlon and ironman events, Jono has preferred mountain biking and off road running events. However, he too has succumbed to the triathlon and Ironman bug and has

fitness journal AUGUST 2015

recently returned from the iconic Roth event in Germany; the world’s largest long distance triathlon. His coach: none other than his wife Sarah. “Although I set his training schedule, I was even allowed to run with him occasionally,” she laughs. “I’m not usually invited along as he says I talk too much.” Sarah’s involvement with the world of triathlon began when she was living in America, working as an au pair. She had no idea it would lead to her becoming a competitive Ironman athlete, competing in races around the globe. “Within three months of arriving in the US, I became very unfit and after eating rather a lot of Ben & Jerry's ice cream put on weight. I joined a gym and ended up swimming there every day. “After a few months of swimming, a guy called Kerry invited me to go biking with a group of friends, and I started running with another au pair. “I think Kerry spotted my potential and suggested I think about this race coming up called an Ironman. I was 18, ready to try anything and said I'd 'give it a go'. Sarah enthusiastically entered the Cape Cod Ironman race and finished, but couldn't walk for about a week afterwards. (An Ironman distance race is 3.8km swim, 180km bike and 42km run - with each event one after the other). Despite her inexperience, Sarah was placed fourth female overall and had an enormous amount of fun. “There was a great atmosphere, great people and such a sense of achievement when I crossed the finish line.” She continued competing in triathlon and Ironman events, although sports took a back seat after she married Jono and they had two children. “At 40 I thought I'd try triathlon again and rediscovered my love for the sport.

I'm not racing as much now, and have become more involved in coaching and supporting others to enter the sport in my role as club captain of the Hamilton Triathlon Club. What is an Ironman? In a nutshell, a group of US military guys couldn’t decide if a swimmer, biker or runner was the fittest athlete in their group, so they decided to combine three existing long-distance competitions that already took place on Kona, Hawaii, into one big race. This race consisted of a rough water swim (2.4 mi./3.85 km), a bike race (112 mi./180km) and a marathon (26.2 mi./42.195 km). It caught on and Ironman events were born. Today 60,000 people compete in about 24 Ironman races in various locations worldwide. Some people are just aiming to complete the distance; some trying to beat a personal best time and others are trying to win! What captured your interest about it? There's a lot to put together to have a successful race at any distance. I like organising things and with triathlon you have to put everything into place like a big puzzle. There's the training plan, equipment, practising transitions from the swim to bike and the bike to run. There is nutrition to workout along with your race strategy - which incidentally getting to the finish line is the main one. The beauty of triathlon is that you can challenge yourself to improve over three disciplines (swim, bike and run). And the only person you are racing against is yourself. I often hear people say they were rubbish at sport at school but when they started triathlon they found the fun in exercise again. There are such a wide range of people and abilities that when taking part in triathlon you don't feel left behind. I love to see people cross the finish line of any triathlon event. That person has a story - why they picked triathlon as a sport, who is supporting them, what obstacles

they have to overcome to get to the start line. Look at any finisher’s pictures and you can see it all there on their face. When people move onto the longer distance, triathlon is the only sport around where you can race with the professionals. It gives you such a buzz. The professionals may lap you multiple times but it's still inspiring. Triathlon is a fun sport and you don't have to be Superman to cross the finish line. Everyone should add it to their bucket list of achievements. What was the hardest thing about getting started? I honestly don’t think it was anything hard to start. I was a pretty naive 18-year-old when I first did triathlon and didn't have a clue how far the distances actually were. The only goal I set myself was to have fun and cross the finish line. I didn't have any mental barriers. I think as adults, particularly if we have had a bad experience with sport at school, we are really hard on ourselves. Lack of motivation isn't often a problem, people put mental barriers in place. They don't do something physical because they think they will look bad in lycra, or come last. Don't think too hard about it. Get out there, have fun and who cares where you come or what you look like. It's harder when you get older and have more commitments but there are plenty of people who have young families who do triathlon. Triathlon is about the journey. It adds heaps to your self confidence, makes you feel good about yourself and has such a knock on effect in other parts of your life. What surprised you? In terms of my first race I did really well which was a surprise. Other people thought I would be competitive, but I wasn't doing it for that reason. My motivation was based on having fun, finishing and doing the best www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Training, travel and treats...

you are capable of, particularly on a cold, wet and miserable day when you need to bike for three hours because it says so on your plan!

With all of the training that goes into preparing for a triathlon, the social aspect of involvement often doesn’t get a mention. But Jono Walker enjoys and celebrates the balance of hard work and play. Below he shares an insight into his recent trip with wife and triathlete coach Sarah Walker – where, despite all the preparation, things did not go to plan. But in typical form, Jono managed to change gears and enjoy the trip of a lifetime.

An Ironman is a huge commitment; hours of training; hours negotiating time away from the family; meeting costs of equipment; paying for all that extra food you eat. You’ve got to have reasons for starting out on the road to better fitness, let alone motivating yourself through an Ironman race.

Sarah and I love food. And travel. And sport. For us, the best thing about travel is eating different and new foods. We realised quite a few years ago that sport can be a great excuse to travel to interesting places. Over the years we’ve combined marathons and triathlons with great holidays to places such as London, New York, San Francisco, Hawaii, Germany and Australia. There’s nothing that beats the guilt-free, self satisfied eating after running (plodding in my case) a marathon. This recent trip to the Challenge Roth in Germany has been the best. Escaping the Kiwi winter and arriving to a 30degree German summer was lovely, as was being welcomed into our friend’s home for the third consecutive year. We gorged ourselves on fabulous German meats, cheeses and wheat beer the week before the race. The Challenge Roth triathlon is probably the best iron-distance race in the world and although I love the feeling of being reasonably fit, I certainly don’t consider myself a triathlete (all those hours sitting on a road bike are excruciatingly tedious) but it was amazing to be a part of the event. I had a tough race day. Chronic neck problems and I fell apart on the bike, so didn’t complete the run. I don’t seem to have that stubborn ‘I’ll kill myself before quitting’ attitude, nor the right shaped body that good triathletes have, but that’s fine by me and it was rather pleasant to be able to walk the next day as I hadn’t run a marathon.

Enjoying the German array of meats during his trip to compete in the Challenge Roth.

Jono Walker ready for action. We’d hired a car in Frankfurt and after the race headed off together on a road trip. We drove through the Black Forest and into Switzerland, staying in old guesthouses in small villages, enjoying more wheat beers and reading. In France we visited friends who run a paragliding school near Sisteron in the Hautes Alpes. It was delightfully warm, so it was easy to enjoy lingering coffees and pastries at street cafes. We cut across country through stunning medieval towns and villages eating meals of roast Guinness fowl, saucisson, boudins and fabulous raw cheeses. In Spain we headed into the Catalan hills and chilled out at an amazing 11th century farmhouse that served homegrown and homemade organic vegetarian foods (and beers). This set us up for a couple of days exploring the Gothic centre of Barcelona, punctuated with regular stops for cava and tapas. The food in Barcelona is very regional with lots of cured hams, dried sausage, offal dishes and seafood such as mussels, squid and fish. Beer O’clock seemed to get earlier each day and afternoons more relaxed. We then flew to London for four days, met with family and friends and spent many hours at the amazing Borough Market, sampling some of the very best of British food; Stilton cheese, pork pies, scotch eggs, spit roast pork, mulled cider and of course, the best fish n chips in the world! We’re on our way home now, via San Francisco, rested, re-energised and ready for a return to normality....

I could. I was also surprised to find that it was actually great fun. Those people who know me will appreciate this; but I'm a talker when I race. I talk to the crowd, other competitors, the marshals and I laugh my way around the course. I was surprised how easy it was to love the sport. What motivated you? Ultimately my motivation comes from the www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

desire to do my best, but with each race there is an element that drives me. I did Wanaka because it's beautiful, I did Taupo because it's iconic, I did Tauranga because it's fast. I've done a race because some of the athletes I was training were in it. I suppose the hardest part is finding motivation (and time) to train for the bigger distance races. You have to want to do it, to push your boundaries and discover what

Was it hard doing it with a young family? Yes, but I have a really supportive husband and my kids have always been interested in my races, particularly if it meant a holiday. For the last nine years of our two boys’ lives (aged 16 and 19) they have had a mother (and father) that disappeared for hours on end to swim, bike or run. Being active is something they have grown up with. They are not particularly interested in triathlon, but both have a fundamental belief that keeping fit and active is essential for good physical and mental health. What advice would you give to others? My advice is go and see a race. You will come across people of all shapes, sizes and abilities participating in triathlon races. I challenge you get motivated a little bit and to try it. Go and see the Weetbix tri event at the university - look at the kids having so much fun. If the kids are taking part then the parents can too.

Explain each individual aspect of tri and its particular challenges and rewards? Any triathlon requires: commitment, drive, determination / stubbornness, a big selfish streak, slightly obsessive compulsive nature and really importantly, self belief. If you have these qualities then you are almost at the finish line but you do need to be able to swim, bike and run. In my experience as a coach and club captain, most people fear the swim. It takes a bit of mastering but adults who learn how to swim better, and in open water grow to love it. It is usually the sport where most gains are made and seeing someone complete their first open water swim is fabulous. The bike takes skill and time to build confidence but you'll find that when you join a club others are keen to join you on the bike rides. They become social occasions, where you chat, stop for coffee and support each other. Running is a lovely thing to do as a group, it’s the cheapest and easiest of the three triathlon events. Put on your gear and head out to wherever your feet take you.

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BY Jono Walker

What are your reasons and motivation for doing triathlon? Not puffing like Thomas Tank after I have walked a flight of stairs is one. I also get heaps of personal satisfaction from setting goals (big and small) and achieving them to the best of my ability. The real reasons though boil down to two things, life is too short not to and I do it just because I can.

Talk to people about triathlon and where you can join a club. The Hamilton Triathlon Club creates an atmosphere where you will feel supported and have access to knowledgeable people, who want to give back to the sport they love. They have equipment you can borrow, supportive swim, bike and run sessions where no one is left behind. It needn't cost a lot. If you have goggles, a bike, and a pair of running shoes you can do a triathlon. Grab a programme off the internet and stick to it. Don't be too hard on yourself, congratulate yourself on each session you do, forget about what you miss and just enjoy what you’re doing.

fitness journal AUGUST 2015

High intensity interval training for triathletes

Triathletes lead very busy lives. Most people who do this sport in New Zealand have to work full time and have families as well. Time management is crucial to ensure you fit training around these other commitments. This is where High Intensity Interval Training or HIIT can be very helpful. Cool down

Required equipment:

Walk 120metres and followed by a series of static stretches hold each stretch for 20-30 seconds. If you have a foam roller, using this for five minutes beforeyour static stretches is very good for dispersing lactic acid in the muscles.

– Cone or bottle of water x4 – Skipping rope – Timer (smart phone) Pace out 60 metres and a marker at 20 metre intervals - 0m, 20m, 40m and 60m.

Warm Up

BY Reece Hepi What is HIIT?

HIIT is a style of training where you put in maximum effort performing exercises as fast as possible in short bursts, followed by an equal or shorter period of rest. HIIT training improves your body’s ability to burn excess body fat long after your workout is finished. HIIT will increase your lean body mass which in turn helps you to cut through water, drive up hills and push the pace on the run.

How do I perform a HIIT workout?

Below is a basic workout you can fit around your other daily commitments. Each exercise should be performed while maintaining correct form and should also be done as quickly as possible. The idea is to give everything you have and leave nothing in the tank.

Mountain climber 1) Starting in the top position of the push. Brace your core, quickly lift one knee to your chest keeping toes off the ground. 2) Change knee quickly with a hop. Keep hips low/parallel to the ground

I would recommend you perform this workout 1-2 times a week while training for your event. First check with your coach to see where this regime will fit. If you do not do triathlons then you could use this as a workout regime 1-3 times a week.

– Jog out to the 20m mark and back x3 – High knees out to the 20m mark and ‘Heels to Butt’ back x3 – Then 10 squats, 10 push ups, 20 star jumps – Finish warm up with leg swings

Ensure you refuel the body with water and eat some real food - not a Gu or energy bar.

HIIT workout (remember as fast as possible) – 5 push ups – 5 squat jumps – 5 mountain climbers – Sprint to the 20m mark walk back to start – 7 push ups – 7 squat jumps – 7 mountain climbers – Sprint 40m mark, walk back to start – 10 push ups – 10 squat jumps – 10 mountain climbers – Sprint 60m, walk back to start

(One client who used a HIIT training regime noted real results. He competes in Xterra most years. Last year he used a HIIT training regime. He performed better than expected, gaining a P.B in all disciplines on the course. Try it and see what happens for you.) Please check with your doctor before starting any exercise regime. www.cavemanfitness.co.nz (See next month’s Fitness Journal for a full profile on Reece Hepi)

Put a timer on and recover between 1-5 minutes depending on fitness level. Repeat HIIT workout three times - or more if you are game!

Push ups 1) Place thumbs shoulder width apart. Brace core to make spine ridged. 2) Breath in, exhale as you push up. Inhale on the way down. 3) Do not lock out elbows at the top of the movement. Stop yourself an inch above the ground. Repeat. Model Henry Tang | Henry has been working with Caveman for the last two years while he studied. He is nearing the end of his bachelor of sport and exercise.

Squat jump 1) Start, feet hip width apart, toes pointing straight ahead. Firm core to stabilise spine. 2) Squat down bringing your hips behind your knees. Hands in front of your chest. 3) Explode up as fast as possible throw hands directly up over head. Land with a squat to catch yourself and reduce stress through joints.

fitness journal AUGUST 2015

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Triathlon: Gear up When it comes to triathlon, you need a few key pieces of equipment to get yourself from the start line along the water’s edge to the finish line, but you don’t need to break the bank and you probably already have most of the things you will need. but it doesn’t have to cost more than your car. It can be a mountain bike or a road bike. If the tri bug bites you, then you can start thinking about getting a triathlon specific bike or clip-on aerobars, but for now, any bike will do. The important thing is you get it checked to make sure everything’s tight and safe, that the tyres are aired up and that the chain is lubed (nothing like hearing squeak, squeak, squeak for 10 miles).

Bike shorts – A padded, protected ass

will thank you for a smooth chafe-free ride. A basic cycle short for training and racing will make your bike-riding experience much more enjoyable.

Saddlebag – Installed underneath your saddle, this little bag should be stocked with the essentials should you experience a flat tyre, including a mini-pump, a tube and tyre levers. Learn how to change a flat, because like death and taxes, flat tyres are inevitable and you need to be prepared. Helmet – No, you don’t need an aero hel-

met, you just need a good basic helmet that will protect your noggin - preferably one that hasn’t been used by the kids for a football.

your eyes and they stay suctioned in place it’s a good indication that they’ll be leak free on race day.

Wetsuit – The open water swim is the

event that worries most people but a well-fitted wetsuit will keep you warm, floaty and confident. Getting expert help on the size and fit is essential.

Wetsuit lubricant – indispensible for pre-

venting that dreaded wetsuit hickey caused by wetsuit friction on the back of the neck.

Sunglasses – On the bike and run, a basic pair of sport sunglasses, are invaluable. Not only do they cut sun glare but your peeper keepers will also thwart wind, bugs, raindrops, and errant squirts of energy drink from your bottle. Running shoes – You are on your feet a lot. You can minimise injury by having a good pair of well-fitted running shoes. Digital sports watch – Most triathletes love stats! A simple sport watch with split timing, will allow you to split up and separate your swim, bike and run times and keep track of your progress.

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Triathlete profiles Keri Wynyard

In April 2014 I registered for my first ever triathlon (1km, 45km, 10.5km). When I went for my first swim, it took me 45 minutes to swim 200 metres, and I pondered whether I had set myself an unachievable goal. Through perseverance and the support of like-minded people (enter Hamilton Triathlon Club), I improved over time and started to look forward to

race day, instead of dreading it. When it finally arrived, the atmosphere and energy was indescribable. I felt like superwoman after the swim and cycle, but was hit with a migraine at the start of the run. Crossing the finish line, I swore “never again,” though funnily enough I am registered for a half Ironman in December 2015. Triathlon is addictive!

Donna Stanton

I have always had an interest in fitness and joined the Hamilton Triathlon Club coaching scheme last year. Not long after joining, I found myself involved in weekend group cycle rides, weeknight teaching and triathlon sessions, and my biggest fear...... open water swimming. With advice from club members and time spent in the water, my fear was slowly replaced with a growing confidence. This new-found confidence made me realise I could tackle my long-time goal of a half ironman

distance. With club's infectious motivation and the support of club coach Sarah Walker, I entered and completed my first half ironman at Maraetai Beach this year.

Mark Gower

In the past I struggled to swim 25 metres unassisted. I dreaded every pool session and broke into a cold sweat at the thought of an open water swim. Fast forward two years and oh, how my world has changed… I’ve now completed one Olympic and seven sprint distance triathlons. More significantly I’ve entered my first Ironman 70.3 this December in Taupo.

On your marks, get set, go:

Ruth Mylecreet

A mum of two boys, research nurse and wannabe triathlete in her spare time. My triathlon journey started pre-kids when I completed some super sprint distance triathlons on a mountain bike. I loved it, but found even that distance a challenge. Last year when my boys were two and four, I started training with a friend and we made a sprint distance tri our summer goal. We didn’t have all the tri gear. I borrowed a bike and neither of us had a wetsuit. As part our training we took part in a Hamilton Tri Club triathlon at Lake Puketerini where we were made to feel really welcome. I was encouraged to enter the Rotorua half ironman and

12 week training programme If you have ever fancied having a go at a triathlon, there is plenty of advice and encouragement out there. With the Tri-Maori Festival fast approaching (November 21, Lake Karapiro), Sarah Walker from Hamilton Triathlon Club (a Tri NZ Level 2 accredited coach) has provided a 12-week training programme for anyone wanting to set this event as a goal. Start your training today with her carefully constructed training programme which you can find online at our website fitnessjournal.co.nz

after a lot of deliberation, hindered by nerves I entered and completed! Biggest tri achievement so far.

Happy training.

Izzy’s road to fitness with Les Mills Group Fitness N O T L I M A H S AT LES MILL

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* Offer ends 30/11/15, available at Les Mills Hamilton only. See lesmills.co.nz/hamqr for full terms and conditions.

fitness journal AUGUST 2015

Twelve months ago Izzy weighed 130kg. He was constantly having to buy new clothes because he outgrew everything, had no energy, always had headaches, and the girl he was trying to impress told him she couldn’t date someone his size. He knew at this point, Before: Izzy something had to change. He was always chubby and overweight, but the year leading up to joining Les Mills was his worst. He sat in an office all day eating McDonalds for breakfast, KFC for lunch and Burger King for dinner. Every day was the same. He worked 5am – 5pm, had no social life and was embarrassed by the way he looked, but didn’t want to do anything about it. It was a depressing low in his life and the spark of a turning point. He hated the thought of exercise and getting on a treadmill or lifting a few weights (like all of us can feel sometimes) just didn’t appeal to him. But when he attended a concert and Les Mills had a Group Fitness demonstration, he found he was intrigued to give it a go. Group Fitness made exercise fun for Izzy. Exercise + fun, don’t usually go together. He didn’t feel like he was going to a gym every day, it felt like he was hanging with a bunch of mates and having a party. “The Group Fitness aspect to Les Mills changed my life, I truly believe that Group

After:Izzy Fitness can change lives. If I hadn’t discovered it, I’d still be on the road to a heart attack at 30.” After 12 months of Les Mills Group Fitness, Izzy weighs 90kg and is loving life. So much so that he joined the Les Mills’ team as a membership consultant! He loves to chat about how Group Fitness helped get him to his happy stage in life, and he has a real passion for helping others get there too. If you think it’s time you did the same, get in touch with Izzy today on 07 834 7242 or email israel.bai@lesmills.co.nz. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Roll away the winter blues By Stacey Hancock If it wasn’t for John Appel at Advance Physiotherapy, goodness knows what you’d be using for a foam roller these days.

any methods have been tried: pool noodles and polystyrene rollers that crush under the weight of just one use, or balancing precariously on top of a soccer ball while trying to remain relaxed enough to get some sort of release. Long story short; John arrived on Kiwi shores in 2002 and simply couldn’t find a decent foam roller, which were quite popular in the United States. He finally found a manufacturer, and that is how we, as a nation have ended up with top quality Obie foam rollers in gyms, physiotherapy clinics and in our own homes. But what makes the Obie roller superior, why do so many people have them in their homes and for some of you reading this – what on earth is foam rolling and what do you do with this Obie thing? Foam rolling is a form of self-massage and self-myofascial release. The right foam rollers are also useful for postural alignment, spinal release and core stability training. Better options now exist for core training, but the roller is still a valid method. The benefits of foam rolling include: increased blood flow to tissues, improved mobility and postural alignment. Everything leads to one place – pain reduction and a body that moves better. Obie rollers can also be used as a tool to open up our diaphragm and allow for stress reduction via this parasympathetic pathway. Not all rollers are able to perform these functions however, and this is down to their pliability. Think of it this way – imagine if your massage therapist had hands that turned into dough every time they touched your body - you wouldn’t get a great massage would you? This is the same for squishy foam rollers, if we’re looking for a certain level of pressure, the last thing we want is our foam roller squashing away from us and we certainly don’t want to be buying a new one every couple of months. Obie rollers have a functional level of pliability. Rollers that are too hard can signal stress to our muscles and fascia, forcing them into contraction that negates our efforts in releasing these tissues. So when looking for a roller, we want one that won’t squish, but also one that won’t create more pain and tension. Obie rollers are made from recycled plastic right here in New Zealand, which is a nice touch to an already great piece of equipment. Over our last few articles we have demonstrated a number of exercises you can do on the foam roller specific to various sports. Today we’re going to take you through some things you can do in front of the fireplace with your Obie this winter to help you stay mobile. Stacey Hancock is a health writer for Advance Physiotherapy. www.advancephysio.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Lower leg releases (calf, quad, hamstring, psoas, glutes, IT band) The following six images show various self-massage for the legs. So, go ahead and set yourself up on the foam roller like you see in these images (you may need to use your arms to prop yourself up, play around with it). Then, slowly roll your body (again using your arms to assist) along the roller. Do this for 3 minutes. For a fascial release: instead of rolling back and forwards, you can simply rest the body part or trigger point on the roller. Hold still and relax for 5-7minutes as the tissues soften underneath the roller. Remember, anything too painful and your muscles might go into contraction, so use props (pillows etc.) and your arms to help create the right level of pressure that allows your muscles and fascia to relax and let go. Thoracic rolling Lying across your roller, roll your upper back (shoulders to last rib) along your spine. Roll nice and slow and feel each segment of your spine. You may even get a few small clicks. Pick your buttocks up off the ground to do this, and walk your

feet backwards and forwards with you as you roll. It’s almost like you’re walking while lying on your back. Do this for 3 minutes. NOTE: Don’t roll down into the lower back. Thoracic opening Lying along your Obie, allow your arms to open out at the sides as the image shows. Use a pillow or rolled up towel under each arm, which allows them to relax. You are looking to feel a gentle stretch through the front of the body, so make those pillows high enough that it doesn’t hurt, but not so high that you can’t feel your chest opening. You may also need to place some height under your head if you have a forward head posture and rounded upper back. Lie here for 10 minutes a day, breathing fully through your diaphragm to help with stress, and to release the chest and shoulders, which can help with upper back tension. If you need a new foam roller that will better support you and your body, pop into Advance Physiotherapy and pick up your environmentally and alignment friendly Obie.

SIX benefits you can experience from using the Obie foam roller regularly:

1 2 3 4 5

Reduced tension around the neck, back and shoulders meaning less headaches.

For athletes regular use of the Obie foam roller will reduce injuries and increase flexibility.

Big improvements in posture from placing the spine in the neutral position. Reduced respiratory problems from opening up the chest. Better circulation all round the body. When used as a self massage tool after exercise you can reduce lactic acid in the muscles and reduce soreness the next day.

WIN WIN WIN

Win an Obie roller The benefits of using a foam roller regularly have become increasingly well promoted and it has become a vital piece of kit for many athletes. However not all foam rollers are created equal. The Obie roller is a Kiwi innovation, developed by local physiotherapist John Appel. Made in New Zealand, 60 percent of the raw material used comes from recycled plastic bags. And even better, the factory runs with zero

waste. This is a world first and an impressive example of Kiwi ingenuity in action. Enter to win one of two Obie rollers as a prize (including a full training session at Advance Physio) to discover the benefits for yourself. To enter, email your name, address and contact details to win@fitnessjournal.co.nz, with the keyword OBIE in the subject line, or enter online at www.fitnessjournal.co.nz Entries close September 18

fitness journal AUGUST 2015

Goal setter:

Sam Sinclair When it comes to goal setting and achieving, Sam Sinclair is something of an expert.

BY Lisa Potter

he hugely talented netballer has been involved in the sport since she was just six years old and her enthusiasm has never waned. Even then the determined primary school player dreamed of one day representing New Zealand as a Silver Fern – a goal she is inching closer to each year. Sam has been on the national netball radar since her high school years, and despite having only recently turned 20, boasts a wealth of netball experience which is truly startling. The striking athlete first caught the eye of the Kia Magic team when she was still in high school, impressing with her skills and attitude, which set her up in 2014 to secure a position with the side. More recently she was selected in the tournament team at the recent Netball New Zealand U23 Champs and was named in the 2015 NZ A Squad. The talented mid-courter is continuing to build on her impressive run from high school; where she co-captained John Paul College (Rotorua) to victory in the Trans-Tasman Secondary Schools’ competition and was a member of the New Zealand Secondary Schools’ team for three years, as well as featuring in age-group tournaments and Emerging Talent Accelerant Squad. The former deputy head girl was equally committed to her studies and is now a fulltime student at Waikato University, where she juggles her netball commitments with a Bachelor of Management Studies (majoring in marketing). No one-trick pony, Sam has also played touch rugby, athletics and basketball. These days she is immersed in the world of netball, but continues to be self motivated and self disciplined enough to ensure she

can meet the demands of both her academic and sporting worlds.

Fitness Journal caught up with Sam for a quick Q&A: Describe your goals for the season? This year my goal was to get consistent game time and in the starting seven line up for the Waikato BoP Kia Magic team. Due to a fellow mid-courter suffering a major injury early in the season an opening appeared for me to cement a spot in the line-up. How did it feel to be selected for NZA? I think it was a tribute to a hard working, pretty big season for me where I trained well, pushing myself in the gym and on the court so that I was in a position to be noticed by selectors in the end. But I'm very honoured to have the opportunity to play alongside some awesome players in this team and begin to build some connections with them. What does your training involve? During the season our schedule changes every week because of the varying days we play which is either Saturday, Sunday or Monday. But generally, we will complete three strength sessions a week, two conditioning sessions and two or three court sessions with the team. What’s the most challenging aspect of your training schedule/lifestyle? Finding a balance between my sport, study and still being a sociable person. Sometimes it's easy to become so involved in training and games that the rest of your life goes out the window. But that's not a healthy way to live. And the most rewarding? Seeing how at the end of a season random

FAST FACTS Name: SAM SINCLAIR DOB: June 5, 1995 POB: Rotorua HEIGHT: 170cm POSITIONS: C, WD, WA ACHIEVEMENTS: NZA team and New Zealand Accelerant squad (20142015), NZ U23 Squad (2013-2015), NZ U21 Squad (2012-2013), NZ Secondary Schools team (2011-2013), Emerging Talent Accelerator Squad (2011-2013) people can come together to be a pretty special team. Do you have a mentor/person who inspires you? I'm inspired by hard-working, determined athletes such as Richie McCaw and Valerie Adams. But mostly I’m inspired by my family, particularly mum and dad who have pretty much played every game with me this season - mum jumping a little higher in her seat every time I caught the ball, dad having my back every time an umpire call goes against me. It's this sort of support that drives me and motivates me to be a better player. What are three of the most important things you’ve learned during your years as an athlete? 1) That you can learn something off anyone whether it's a big name national coach, a school age rep coach, or a fellow player. 2) Hard workers are noticed. So are the slackers. So always work hard because you never know who you're inspiring. 3) Your biggest competition is yourself. If you constantly compare yourself with others around you, then you will never notice your own improvement or have your own personal goals to achieve.

Photos by Michael Bradley | www.mbphoto.co.nz

fitness journal JuLY 2015

What was the biggest challenge of being signed to the Kia Magic at such a young age (18)? It was my first year out of school when I played my first season. The biggest challenge was certainly the fact that being my first year away from home - like any first year uni student - there are a lot of changes. Added

responsibilities, having to fend for yourself etc, then on top of that I was playing professional sport. So lots to cope with! How did being a Sir Ed Scholar influence you? Being on the programme has meant that while I study and train I don't have to think too much about the financial side of things as my fees are all covered. It's also been huge in developing leadership and public speaking attributes as well as having the opportunity to mix and mingle with other top athletes. How important is nutrition and wellbeing to your success and what do you do? Very important. It's the fuel for your body and if what I'm eating isn't good enough then it is reflected in my performance. I make sure I’m eating a balanced diet, five meals a day with plenty of protein to build those muscles and carbs for some energy. How structured are you with your diet and health/fitness plan? During the season a good routine is very important to me. Most days I'll eat the same breakfast and lunch, and have a few varying things to snack on during the day, then dinner is always a good hearty, student meal to keep our bellies full. I'm quite fortunate to have flatmates who value wholesome and nutritious foods too, so we eat pretty well for students. What are the most important things you do for fitness? For me it's keeping the aerobics base up. In my position I'm constantly running and if I lose my puff then I'm easy meat for the opposition. This comes with a good overall body strength also, and I enjoy working out in the gym. How do you relax? Relaxing is sitting down in my lounge and watching an episode of Geordie Shore or a good movie with my friends. What is your favourite pamper treat? Definitely a full on meal. Could be some butter chicken and naan, maybe some Hell’s Pizza or a Bacon Backfire from Burger Fuel.

Training tips for netball Netball is an explosive, fast paced, dynamic sport which requires stability of the ankles, knees and hips.

id you know that netball has one of the highest participation rates out of any sport in New

Zealand? With well over 100,000 players registered to play each year, it is the leading sport for Kiwi females young and old. Unsurprisingly, over the years I have had clients with knee pain or old ankle injuries and often it’s due to years of playing this popular sport. Last year, ACC recorded 36,000 active claims for netball injuries which cost New Zealand approximately $23m, with more than half being ankle, knee or hip injuries.

Netball is an explosive, fast paced, dynamic sport which requires stability of the ankles, knees and hips. Landing safely with the ability of the tissues to absorb forces without injury is a high priority. To do this it is necessary to focus on strengthening these areas. The following exercises are suitable for those who have an average level of fitness and strength and can be modified accordingly. Begin with a thorough 10 minute warm-up on any cardio machine followed by some bodyweight squats (x 10), lunges (x10) and jumps (x10) to warm up the joints and muscles of the lower body before starting your workout.

Single leg squats

Train hip, knee and ankle stability and force each leg to maximise its work output, particularly the nondominant or weaker leg. This unilateral exercise can be done a few different ways depending on your lower body strength and range of motion. For beginners, try the exercise illustrated. Begin by bringing your right foot in front of your body with your knee bent to 90°, standing on your left leg lower your body toward the bench, touch and then stand up. Try not to sit down on the seat. Aim for 3 x 10.

Strengthen the core, gluteals, hamstrings, quadriceps and calves. If you are a beginner, just start with unweighted step-ups and then add dumbbells or kettlebells by holding them by your side. A progression from this is to use a barbell across the shoulders. Simply step up with the left leg, followed by the right, then return to the floor leading with the left leg. Perform 3 x 8 – 10 on each leg with a suitable weight.

Exercises I would suggest:

Weighted step-ups

Repeat Agility Test

First start with the Repeat Agility Test – 4 x circuits with 10 seconds recovery/ walk back between each. This will add to your warm-up while also developing agility. Change of direction at speed is essential in netball and this agility circuit is specific to the type of movements experienced in a game.

Plyometric leg press

Strengthens the glutes, quadriceps, hamstrings and core and is aimed at increasing speed and power, with an eccentric contraction quickly followed by a concentric contraction. Begin with both feet approximately shoulder width apart, with the back straight and head back, slowly lower the weight until the knees are just past 90°, forcefully push the feet out so that the leg press moves further than your feet when the legs are fully straightened. As the leg press moves back towards you catch the machine with both feet and soft knees as you bend the knees and lower the plate again to repeat the exercise. Do 3 x 8 – 12 at an appropriate weight for your strength.

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.

Standing plate wood chops

Strengthen the upper body, core and legs. Assume an upright position with a plate of a suitable weight held out in front of your chest. Maintaining a neutral low back, simultaneously squat as you lower the plate to the outside of the left knee, allow the feet and hips to move with the trunk to protect the knees. Push through the feet and lift the plate out across the body in a diagonal line to above the right shoulder, tighten the abdominals and glutes as you stand upright. Repeat 3 x 8 each side.

Model is Ryleigh Hayes, who has represented BoP in both touch rugby and sevens. fitness journal JuLY 2015

Netball is not for the faint hearted In re-discovering Netball NZ fitness testing protocols from 2011, it reminds one that netball at its highest level is most definitely not for the faint hearted.

ne of the fitness testing protocols in said guidelines is a seated box jump – start from a seated position with your hands behind your head (keeping them there, mind you) and then jump with two feet and land on another higher box in front of you. Your score is the distance between the box you sit on and the one you jump onto, and basically you keep going until you miss. As it notes; “Padding may be added to the edge of a box to ensure the athlete does not scrape or cut their shins if they miss the box”. Nice. And prone bridges, which you will most likely know as planking, require a minimum standard of two minutes 30 seconds without moving a muscle to make it to the big time. Box squats, chin ups, press ups and repeated jumping and sprints, round out the battery of tests. So as with all sports, supplementary training outside of playing the actual sport itself can help smash these tests and create on-court/field improvements. As trainers, when we look at how to enhance sports performance, the injury profile of the sport is always the first port of call. A

two week layoff with illness or injury can arguably cost an athlete two months of progress, and it will come as no surprise that the most prevalent injuries in netball are to the ankles and knees, with the higher incidence of ACL injuries to women appearing to be some kind of unfortunate gender-related deficiency. Former strength and conditioning coach to the Silver Ferns, Matt Kritz, developed a movement competency screen that highlighted foundational deficiencies in players, which ultimately affected their potential to improve speed and power. ‘Naturally talented’ players were at the mercy of their own early talent by not in fact ensuring fundamental movement patterns were in place. Speed in getting to a position on the court in order to play the ball, as in tennis, is an important skill, and so explosive speed can be worked off the court to help on-court performance. Studies in sports performance theorise that an athlete’s ability to read a game is a skill that can only be learned on the field of play – years and years of experience create anticipatory skills as the brain comprehends the smallest details in déjà vu-type situations. This development of athletic sensory perception reads the positions of the players, the speed of play and likely outcome, and before they consciously realise it, the athlete is in the right spot to positively influence that outcome. So the answer to improved netball performance?

BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz

Designing and prescribing individual and specific exercises, accounting for strengths and challenges is a key. Also including exercises for sport specific injury prevention need to be made a regular part of training. And there is no substitute for game play, bearing in mind the experience based improvement in sensory perception. So as a sports trainer on a soap box it must be highlighted that not doing sport specific strength and conditioning outside of the game means any improvement in sports performance will be limited - which is why global high performance sport is overflowing with strength and conditioning coaches, and netballers do box jumps that take out their shins.

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ITM Cup

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The next few months sees the return of grassroots provincial rugby to Waikato Stadium, with the 2015 ITM Cup kicking off this month.

Cup Premiership finalists, Tasman, local derbies against Auckland and Counties Manukau, and cross-over games with Championship sides Southland and Wellington. So make sure you are there to watch your local provincial team compete in the world’s premier domestic rugby competition.

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2015 Waikato ITM Cup squad:

Ben Tameifuna, Loni Uhila, Josh Hohneck, Atu Moli, Tau Koloamatangi, Hame Faiva, Michael Mayhew, Jacob Skeen, David Morgan, James Tucker, Whetu Douglas, Zane Kapeli, Liam Messam, Mitch Jacobson, Murray Iti, Josh Tyrell, Adam Burn, Tawera Kerr-Barlow, Brad Weber, Harrison Levien, Damian McKenzie, Wharenui Hawera, Bryn Gatland, Dylan Collier, Jordan Payne, Anton Lienert-Brown, Chauncy Edwardson, Declan O’Donnell, Regan Ware, Joe Webber, Johnathan Malo, Shaun Stevenson. Not considered due to injury: Brian Alainu’uese, Luke Katene.

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he Waikato squad is cranking into top gear with pre-season preparations well underway and the Mooloo Men are all set for a crack at the ITM Cup Premiership which kicks off at Waikato Stadium against the Tasman Makos on Friday, August 14. It promises to be an entertaining season at Waikato Stadium with the majority of Waikato’s talented playing roster returning, and new Waikato head coach Sean Botherway can’t wait to get the competition underway. “All the players and team management have been working hard since the start of the year and we are looking forward to putting our plans into action. “The team is excited to pull on the red, yellow and black jersey of this proud province and get out onto Waikato Stadium in front of the passionate Waikato fans.” Waikato’s 2015 home schedule includes the season opener against last year’s ITM

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Yoga for balance How well balanced are you, really? Just because we have a right side and a left side, that doesn’t make us symmetrical, or balanced.

e do sports partly because they will ‘get us into shape’. Yes, sports can help us get fit and strong and feel great, but often they are also pretty good at getting us ‘out of shape’ – or perhaps more correctly I could say ‘out of balance’.

Just about all sports can lead to some form of imbalance or asymmetry in our bodies; even sports we consider to be ‘symmetrical’ such as cycling and swimming. Each sport places specific demands and muscle use patterns on our bodies. Some muscles will be used more than others, and become stronger (tighter) while others may be relatively underemployed and therefore become relatively weaker or loose. It’s no surprise that we will therefore come to experience muscular imbalances in the body.

Yoga balance test 1: Shoulders - Strap moves Set up: Start in a seated position with a neutral, long spine. Try kneeling, or sitting up on a prop if this helps. Use a yoga strap (or something similar that is non-elastic, such as a belt) and hold this in a wide grip. Move: Raise your arms up wide over your head, then move them down behind your back to just below shoulder height, then raise the strap back up and lower it in front of you. Try and isolate the movement into the shoulder joint, keeping your arms straight, and spine and ribcage neutral. Repeat this move slowly a few times. Observe: How easy is it for you to keep your arms straight and move evenly on each side, keeping the strap parallel with the floor? Imbalance in your shoulders may make this challenging.

This is a big deal. Why? Because muscular imbalance, over time, can have serious consequences. Muscular imbalances can develop in any sport, but especially so if your sport involves a lot of repetitive motion, such as running, cycling, swimming, rowing, paddling etc or asymmetrical sports like golf or archery. Left unchecked, muscular imbalances can gradually move your body and joints out of healthy, sustainable alignment. Over time imbalances can lead to a huge range of problems - strains and overuse injuries, spine and joint problems, or something may ‘suddenly’ give way. But it’s not really sudden – it’s been gradually set up to be less

Yoga for athletes

balanced and less stable, until it is no longer sustainable… and there you are… sidelined with an injury and no longer able to enjoy your sport.

fitness journal AUGUST 2015

Set up: Lie on your belly with your arms alongside your body, palms facing upwards, and your feet hip distance apart. Move: Engage all the muscles down the back of your body, and lift your chest and legs directly up off the floor. Use your glutes to lift the legs off the floor, and reach your fingers back away from you, opening the chest. Observe: Be in front of a mirror and check for balance throughout the body. How even are your legs? Does one/both move higher or wider than the other? Do you roll slightly to one side of your body? Are your shoulders and arms even? Note: This pose works the entire back line of the body and can highlight a range of imbalances in different muscle groups. To help discover imbalances, try working this pose strongly to your maximum range and see what ‘falls out of balance’ first.

Yoga balance test 3: Hip rotation/ITB (Log pose) Set up: Sit in a cross legged position with your legs as shown – trying to stack your shins on top of each other. (If this is not possible for you, sit in a more relaxed cross legged position). Press out through your heels and flex your toes back towards your shins. Move: Sit up tall, and gently lean the upper body forward until you feel a stretch through the outer thigh/ITB/glutes region. Observe what happens on this side, then change sides by bringing the other leg to the top (or front) position. Observe: This pose can highlight imbalances in external hip rotation and tightness through the glutes and ITB. Observe the relative leg positions on each side as you set up for this pose and look for differences when you change sides (e.g. height of top/front knee, range of motion, location and intensity of stretch you feel).

Many people first come to yoga because they have been injured and are looking for a safe, rehabilitative exercise to help get them back into balance. Yoga can be a really effective way to develop and maintain muscular balance, and to recover from injury. From my perspective as a yoga for athletes instructor, I’d prefer to see athletes practising yoga as a preventative measure, to reduce the chances of injuries even occurring, or lessening the severity of those that do. Yoga is also very useful for developing a keener awareness of your body – how you move and use your muscles, and whether you already have imbalances that you weren’t aware of. Below are three simple yoga poses you can try to help identify common imbalances. Take a moment to try these out in front of a mirror, and just observe what you see and feel. Hopefully you will find you are balanced, but chances are you will be able to determine at least some difference from one side to another in at least one of these yoga moves.

Yoga balance test 2: Glutes and back line (Locust pose)

sarah macdonald

Does your strap stay even, and arms straight? Note the photo illustrating imbalance.

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

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Bay of Islands Walking Weekend If you are looking for a goal to motivate, the beautiful Bay of Islands Walking Weekend (October 2-4) offers 20 walks to choose from, with something for all fitness levels and interests.

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hether you prefer the challenge of a heart-pumping hike or a slow meander, the choice is yours. Based in Russell, the walks are the perfect excuse for a weekend away in spectacular settings. From a cultural history tour around Russell, to a vineyard visit and wine tasting at Omata Estate, to glow worms and stargazing, or an overnight stay at the lighthouse keeper’s accommodation as you trek the Rakaumangamanga walk, there are plenty of options to choose from. A number of the walks are also family friendly, with some even suitable for dogs to ensure no one gets left out. Barbara and Ian Shirley from Alexandra have taken part in the BOI Walking Weekend for the past two years and are returning this year. This time, they’re planning to bring family from Dunedin including their five-year-old granddaughter, who is looking forward to going on the evening kiwi walk. “We thoroughly enjoy the weekend as we’re outside, soaking up the beautiful scenery and getting some exercise at the same time,” says Barbara. “We’ve made lots of new friends and part of the fun is the ‘happy hour’ back at The Duke of Marlborough Tavern, where you can relax with a drink and reminisce on the day with fellow participants. At the end of the weekend everybody is invited to the Duke to farewell new friends they have made and hear all the funny stories of the weekend’s adventures. “Our first walk was at night so we could listen to all the birdlife like owls and kiwis. The guide was a local DOC employee and

Jayne and Barbara Shirley he had a wealth of knowledge about all the birds. We walked from the town through the bush to the flagstaff and it was great. Very steep and of course it was pitch dark as well, which added to the adventure.” Last year Barbara and daughter Jayne went on the walk which involved sailing to Moturua Island in the R Tucker Thomson. “That was a long but enjoyable and educational day. Lots of history and great views. We both enjoy walking and are reasonably fit but we would suggest if you are in doubt about whether you can do it seek and accept the advice of the guides that are on each trip. Also a walking stick is very helpful.” This year’s walks include:

Urupukapuka Island

Travel by commercial launch to Otehei Bay and enjoy an historical archaeological walk over the largest island in the bay. Climb through regenerating manuka forest to catch amazing views along the coastline.

Omata Vineyard

Walk from Russell across the mangrove boardwalk and a brief climb out to Omata Estate. Be met at the gate by viticulturist Bruce Soland for some vineyard chatter as you tour the rows of next year’s harvest. An introduction to wine tasting then a glass of your favourite with a platter of your choice. Enjoy the best of vines and wine, walk and talk, sit and sip before returning to Russell by bus. Numbers for each walk are limited to 20, so it’s best to book early. www.boiwalkingweekend.co.nz Ticket prices from $20 per person.

Experience the fun and adventure of the Bay of Islands Walking Weekend which is held in Russell from October 2-4. Grab a friend and choose the walks you prefer for fresh air, fitness, friendship and fun. We have two tickets up for grabs for you and a friend to take part in one of the walks on each day. Check out the selection of walks at boiwalkingweekend.co.nz where you can read all about the Walking Weekend. (Travel and accommodation costs are not included in the prize). To enter, simply email your name, address and contact information to win@fitnessjournal.co.nz. Don’t forget to put WalkingWeekend in the subject line. Or you can enter at www.fitnessjournal.co.nz Entries close September 18.

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Shiver me Timber Trail BY Monica Louis There’s nothing quite like getting out and active for kick starting a feeling of wellbeing and we reckon we’ve discovered the perfect cycle ride to activate the happiness gland.

he pineal gland, referred to by some as the seat of the soul is situated in the brain. It produces melatonin, the hormone responsible for regulating sweet dreams, libido and optimism. Physical activity stimulates the production of this happiness hormone. So, rather than giving in to the winter blues, we thought; why not head for the hills of the Pureora Forest Park. We’d heard rumours about the Timber Trail in the heart of the King Country, one of the 23 great rides of Nga Haerenga, New Zealand cycle trail. Partly to test the theory about the happiness gland but also as a plan to bond with our son who was having a hard time at his first year at university, we took to the Central North Island cycle track, one pale yellow winter’s day and discovered much more than we expected. Mount Pureora is situated to the west of Ruapehu, where the ski season starts early. Pureora, we are told, has many pleasant winter days once the morning mist has lifted. When the days lengthen, about halfway

through July, Pureora skies are often blue, crisp air and a surprisingly warm winter sun defy the urge to dress for alpine conditions. But cyclists, be warned; The Timber Trail is not a Sunday ride and in winter the added effect of frequent temperature changes makes it essential to be well prepared. This means being appropriately dressed for the occasion (‘layering’ is the rule of thumb to apply here). Some fitness training also wouldn’t hurt; the trail isn’t technically challenging but it’s a physical exercise similar to doing the great walk around Lake Waikaremoana with a back pack; getting those leg muscles strengthened is highly recommended and training up for the distance assures that it will be a joyride rather than an on the edge-of-enervation experience. Generally promoted as a two-day ride, the Timber Trail appeals to a wide audience; baby boomers looking for a way to humbly show off their titanium super bikes, diehard MTB riders who cycle the 85km trail in a day, friends or families bonding and in our case parents and a son with some mates, each having their own

reason to heed the call of the ancient woods. We base ourselves in Benneydale; a slumbering mining town that might well have disappeared from the map if it weren’t for recent cycle trail fame. Half-way between Pureora and Ongarue on state highway 30, Benneydale is the only trail settlement with a shop, accommodation and a good café. There is also a police station, St John’s and a public telephone. We stay at the Timber Trail Sleepout @ ArtDoc which turns out to be a fine choice for a comfortable stay with

everything neatly packaged, leaving us to focus on the ride. Support services around the trail are slowly popping up, much the same way the Otago Rail trail incited rural development, but searching the internet doesn’t give an easy answer to questions about itinerary. Unlike some trails close to towns with heaps of motels and food outlets, the Timber Trail goes through remote country and you need to arrange transfers and accommodation before getting there.

Timber Trail Packages Accommodation Meals & Transfers SH30 – Benneydale

Friendly Hosts Maurice & Monica Louis SH30 – Benneydale Phone 07 8784780 or Email maurice@artdoc.co.nz www.artdoc.co.nz

Our accommodation sleeps 7 one-stop-shop for nights, bites and transfers for Timber Trail rides.

Carving of Kanawa, donated by Ngati Rereahu Rangatira. 18

fitness journal JuLY 2015

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During summer ‘glamping’ (glamourous camping) is popular at Piropiro Flats – several companies will arrange to have your luggage and tent shuttled to the halfway point.

In Pureora village where the trail starts there is a campsite, some DoC cabins and a Maori tourism business called Pa Harakeke. The Pa consists of an information centre and there are two whare-style chalets, very elegantly decorated and each sleeping up to six people. Pa Harakeke also operates a bike shuttle and bike-hire business. Also in Pureora at the offices of a Maori landowning trust, is Kohia Ltd, another business offering bike hire and ‘glamping’ packages. During summer ‘glamping’ (glamourous camping) is popular at Piropiro Flats – several companies will arrange to have your luggage and tent shuttled to the halfway point. Either the tents are set up and provisions for a barbecue meal are waiting or cyclists get the key to a box with all provisions that are needed for a genuine outdoors experience. But in winter staying in Benneydale or in Taumarunui provides the more comfortable option by far; no need for backpacks, sleeping bags and linen or for luggage shuttles. At the end of a ride we get shuttled to our

accommodation where a hot shower and cool drinks await before sitting down to a tasty meal with French flair. For those traveling from Wellington, Taumarunui is a good stopover point. There is a choice of accommodation, restaurants and shops and if you don’t cycle you can always hop on the Forgotten World adventure. Close to the half-way point at Piropiro there is a lodge you can cycle to (Blackfern Lodge, closed part of the winter) and there are a handful of B&Bs and holiday houses some with farm stays and other unique aspects. (www.timbertrailaccommodation.co.nz). As we opted for a package at the Timber Trail Sleepout @ ArtDoc in Benneydale we arrive in time for dinner served by Maurice Louis, owner-operator and host at ArtDoc. We get the story of how he and his wife moved from the French Riviera to the King Country. After plenty of slow cooked carbohydrates (Poulet Moutarde and Gratin Dauphinois) and a glass of wine (BYO) we tuck into our warm beds. The next morning, after a hearty breakfast reality kicks in. We are dropped off at the start to set out for the toughest part of the trail; climbing the 14km to the top of Mt Pureora. Maurice had warned us that we were likely to learn the true meaning of the word push-bike – as in a bike you push uphill most of the way. It apparently is not uncommon nor to be ashamed of, but our group consists mostly of young fit cyclists and we need not have worried. The first 8km through the bush

Timber Trail Pureroa

make us feel like kids. There is something about the melange of forest perfumes, bird song and the screeching kaka and the winding forest path; it connects directly to long lost memories of childhood adventures. We manage pushing ourselves to our limit fuelled by manly pride and the dropping temperatures - alpine indeed. We stop only for lunch, to take some photos and to enjoy the views and arrive after a little under five hours at the halfway point.

We need less than an hour to get to one of the highlights of the Timber Trail; The Maramataha Bridge. This is – we are told – the world’s longest suspension bridge for bicycles at 151 metres over a 160 metre gorge. Here the Pureora shuttle is waiting to take us back to Benneydale and we meet the lovely Edwina who arranges a time for our pick-up the next morning. She explains that there are several shuttle companies around the trail transporting cyclists, bikes or luggage to anywhere in Waikato or beyond. But Pureora Shuttle has the exclusive right though to take a shortcut through the forest - as they are Tangata Whenua. The Pureora shuttle is base at Pa Harakeke. The next morning Edwina meets us at ArtDoc to take us to our second day start at the half-way point. We need less than an hour to get to one of the highlights of the Timber Trail; The Maramataha Bridge. This is – we are told - the world’s longest suspension bridge for bicycles at 151 metres over a 160 metre gorge. There are 33 bridges along the track including eight that are longer than 100 metres. There is a short but steep climb

after the bridge, but from there it gets relatively easy with a long section that follows where the tram lines used to be. In the days when this was the scenery of milling camps complete with schools and hospitals, there would have been a community of more than 1000 people living and working here. The history is well explained and it’s worth taking time to read the interpretive boards along the track. We end up indulging in a bit of a photo safari and get some fine shots aided by the magnificent big skylight. The happiness hormones are being produced in droves as we cycle another hour until we get to the Ongarue spiral with tunnel and bridge. From there it’s more or less downhill to Bennett Street car park where Paul from Epic Cycle Adventures is waiting to shuttle us back to ArtDoc in Benneydale. Our package at ArtDoc includes dinners and breakfasts which are all served in The Gallery which our host Maurice calls a rural salon. It certainly is an eye-catching surprise to step into what used to be a 4 Square shop and find a music library with close to 5000 LPs and bookshelves laden with orange Penguin pockets. Here in the middle of rural backwaters we are entertained with stories and music from all over the world after which we are invited to the home theatre of the Gallery. The kids connect to the WIFI and post their photos on their Facebook pages. We open a bottle of Merlot and nestle into the large retro couch to watch the DVD of how the Timber Trail was built. Projected on a large screen, we revisit the day and no one is ashamed to head for bed soon after, minds full of images and bodies empty except for a fuzzy feeling of wellbeing. The New Zealand cycle trail was originated as a project to help create job opportunities in the dying rural towns that were once erected as temporary settlements. The Timber Trail which is only three hours’ drive from Auckland, has a captive audience on its doorstep. So, this winter, put the happiness gland to work in the Pureora Forest Park.

Pa Harakeke Adventures is located at Pureora at the start of the Timber Trail and provides a full range of services for keen mountain bike riders wanting to ride the full timber trail over 1 or 2 days or for novice riders who may only want a half day ride. Let our friendly and experienced staff organise everything for you including; accommodation, shuttle transport, bike Hire, secure overnight parking, baggage transfers, food and beverages. Also enquire about our Timber Trail packages and group discounts.

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Go to our website www.paharakeke.co.nz or contact Edwina on 07 929 8708, or email Edwina on edwina.teaho@maraeroac.co.nz

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fitness journal JuLY 2015

Out and about 1 School Holiday programme at Avantidrom 2 Tana Nitayawan vaulting outside the museum. 3 Flex Fitness Te Rapa and the Ultimate Challenge Teams in Business Vs Business. 4 Nina Sardelich, Jade Perry, and Aimee Sardelich

5 Andrew Zimmer running up the Arts Post wall. 6 Racing action at Avantidrome School Carnival racing

7 Action from Varstonianâ&#x20AC;&#x2122;s Day; an annual event, held on the last Saturday of June. University of Waikato Sport Clubs invite explayers of university club sport who come together, reminisce and watch the current teams play. 8 Netball fans meet some of the Silver Ferns during a recent visit to Hamilton 7

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cheers to our champs 1 Josh Martinsen, Year 10 Hillcrest High School student, won bronze in his division and silver in the Secondary School and University Karate Championship in Australia at the Karate Open. 2 Prop Tau Koloamatangi scores Waikato University's only try as the Premier rugby team narrowly lost to Hamilton Marist 10-8 in the Waikato Breweries Shield the grand final. 4 Jason Roberton kicks the ball.

Photo by Megan Aikenhead. 5 UniRec's James Campbell and Craig Cawkwell taking part with Waikato University students in UniRec's Fitness Flippy Cup comp at Re-O Week. 6, 7 Congratulations to Jessie Smith, from Hillcrest High School. The Year 10 student has been crowned the U14 World Champion at the recent BMX Worlds in Belgium. After placing fourth in her semi, Jessie led from the front all

the way in the final, smoking her opposition, to an outstanding win. Earlier this year Jessie also won Gold in the U14 at the Nationals. 8 University wins the lineout. Photograph by Megan Aikenhead. 9 Captain Josh Tyrell holds aloft the trophy after Hamilton Marist Premier A team won the club final against University. Hamilton Marist A made history by being the first club to ever win the championship three times in a row. 7

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The argument against breakfast Why the science of intermittent fasting makes sense Most of us have been raised to know that ‘breakfast is the most important meal of the day. However new science is emerging which is contradictive to this. BY Deborah Murtagh

oreover breakfast, in particular the wrong kind of breakfast, could be causing more harm than good; from stimulating our hunger hormone (ghrelin) leading to an increase in calories, to reducing Human Growth Hormone (HGH) which helps build muscle and keeps us young, and desensitising us to insulin contributing to myriad of chronic diseases including diabetes, some cancers and cardiovascular disease. Scientific evidence is pointing towards the health benefits of skipping breakfast, a practice called Intermittent Fasting (IF), whereby meals are kept within a 6-8 hour eating period across 24 hours. This is usually practised two or more times a week and is best practised most days. This science banishes the old-school belief that six small meals a day is beneficial. A scientific review in the British Journal of Diabetes and Vascular Disease published by SAGE, concluded that intermittent fasting offers the potential to improve weight loss and enhance cardiovascular health of overweight and obese individuals with Type 2 diabetes, and reduce cardiovascular risk. Humans have actually evolved practising IF. It is only in the past 150 years that food has become more abundant. Previously our ancestors ate one to two main meals a day. This fluctuated over famine and feast months. Humans are designed by nature to have fluctuations in caloric intake. In fact when we are fasting our body sets about repairing and healing itself. Your body was built for periodic cycles of feast and famine.

The science of IF demonstrates health benefits to: Normalise fat hormones such as ghrelin, the hunger hormone.

fitness journal AUGUST 2015

Ghrelin is stimulated in the stomach to signal the brain to eat. It reminds you that you are hungry. However what’s interesting about ghrelin is that it changes its circadian rhythm (its naturally fluctuating levels) depending on your eating habits. If you are used to eating six meals a day, ghrelin will alert you if you skip a meal by telling you that you’re hungry. If you are used to eating breakfast, then you will be hungry at breakfast time. However it only takes a few days to change the rhythm of ghrelin, meaning it’s easy to change eating habits over just a few days. Increase levels of Human Growth Hormone (HGH), also known as the Youth Hormone. Fasting stimulates HGH which keeps us young and helps repair the body and build muscle, both important for athletes and those of us who want to stay youthful. So one argument for skipping breakfast, especially before your morning workout, is that it will result in higher HGH levels, leading to a more productive workout. It can also slow the ageing process and HGH itself is a fat-burning hormone, so higher levels result in more fat loss. Improve cardiovascular health In fact IF could be as beneficial as exercise for improving cardiovascular biomarkers by normalising blood pressure, heart rate and cholesterol ratios. Restore leptin and insulin sensitivity. This can be useful for those struggling with weight or blood sugar issues such as diabetes. Reduced oxidative stress, slowing ageing Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to the cellular proteins, lipids and nucleic acids associated with ageing and disease.

deborah murtagh Deborah Murtagh has more than 20 years’ clinical experience in weight loss and natural health. Deborah founded Whole Food Secrets, an online nutrition and cookery school offering online programs in nutrition and weight loss, and has a thriving nutrition consultancy dedicated to ketogenic dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com

How to practise IF There are a number of ways to practise intermittent fasting. Two common methods are to restrict eating hours to a six to eight hour period over 24 hours. An example of this would be having the first meal at noon and the last meal before 6pm or 8pm. This is how I eat most days. It is recommended to practise this at least twice a week. The second common way is simply to have one 500 calorie meal for women and 600 calorie meal for men, and nothing else twice weekly. Of course what you eat is also important to nourish the body. A healthy nutrient dense and higher fat diet on the other five days will optimise wellness and work well with the practice of IF. But isn’t breakfast the most important meal of the day? If not, why? Breakfast doesn’t increase your metabolism. Humans need to fast for more than 72 hours/3 days before a slight 10 percent drop in our metabolism is induced. IF or skipping meals does

not negatively impact metabolism. Breakfast may not have a positive effect on your blood sugar levels. Common advice is that breakfast better controls blood sugar and insulin levels. This would depend entirely on what you eat not only at breakfast but across the day. Insulin is important for muscle growth, however it is also responsible for fat storage. Fasting reduces insulin levels and increases insulin sensitivity dramatically more that eating small frequent meals. This is why people with diabetes report better management of blood sugar levels when using Intermittent Fasting techniques. Breakfast doesn’t prevent muscle loss and fasting doesn’t burn muscle. This is the starvation myth. Eating every three hours has not shown to increase muscle mass or prevent muscle loss. Eating protein around your training appears to have more effect on muscle mass than your total protein intake across the day. In other words it’s when you eat in relation to your exercise that matters, not drinking a protein shake with breakfast. Breakfast makes you hungry. If you want to gain weight then eating breakfast is essential as it raises blood sugar levels and once the stomach empties it stimulates ghrelin, the hunger hormone that tells you to eat and make you eat more across the day, not less. If you want to lose weight then skipping breakfast can regulate ghrelin, leading to fewer calories across the day.

Breakfast isn’t part of human evolution. Our ancestors very likely didn’t eat breakfast, certainly not the kind or breakfast we have.

Breakfast isn’t part of human evolution. Our ancestors very likely didn’t eat breakfast, certainly not the kind or breakfast we have. Breakfast means ‘to break the fast’ and given that our ancestors didn’t have supermarkets or convenience stores, breakfast cereals and toast was not something readily available. All food was cooked from scratch just 70 years ago. Breakfast doesn’t make us smarter. Eating breakfast before work will does not increase our level of concentration. In fact studies have shown that fasting in

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the morning may increase mental alertness, and people report feeling more productive and motivated across the day when they skip breakfast.

It’s important to note that this may not apply to children as their brains are still growing and they tend to eat a more carbohydrate rich diet which in itself calls for more regular meals and snacks. However mental alertness from fasting could come from Palaeolithic man who when hungry has to have energy to hunt and provide food for survival. So is skipping breakfast and IF for everyone? No. What works for one person will not work for another, and any dramatic dietary change should be done under supervision from your healthcare professional trained in nutrition. While fasting is generally safe it is not recommended for those who suffer with hypoglycaemia, so it’s important to ensure you have healthy blood glucose levels to start with. If not, begin by working with a nutritionist to ensure you normalise blood glucose first through proper eating. Likewise, if you have adrenal fatigue or are living with chronic stress then it is best to avoid fasting. And naturally if you are

pregnant or breast feeding then fasting is not recommended. The lifestyle of practising Intermittent Fasting (IF) is often combined with a lower carbohydrate/higher fat diet inducing Nutritional Ketosis, or the ketogenic diet. (See November 2014 Issue of Fitness Journal) Long before IF became ’trendy’ I have personally practised two key nutritional principles: I have spent most of the last decade on a low carb, higher fat diet resulting in Nutritional Ketosis (NK), and I skip breakfast several times a week practising IF. So

the regulation of my ghrelin and my natural HGH levels would be different from someone who eats six meals a day. Any transition to this way of eating should be done slowly. For me now I am rarely hungry and when I am it is appropriate. So has this style of eating worked for me? When I started I was Insulin Resistant with high LDL cholesterol, chronically high cortisol and my weight constantly fluctuated. I craved sugars and carbs and would fall asleep mid-afternoon. More than a decade later after my lifestyle

change I have a BMI of 21 and a biological age of a woman 10 years younger. All my biomarkers have normalised and for a woman in her 40s my weight hasn’t fluctuated more than a few kilos in years. So if you are struggling to maintain your energy levels across the day, or struggling with your weight, consult an expert in NK and IF to see if it’s right for you. After coaching thousands of people through these types of programmes, I personally believe this approach to eating is worth investigating to see if it’s right for you.

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fitness journal AUGUST 2015

Why comparing is a losing game Comparing yourself unfavourably with others is a negative habit that creates insecurity within, erodes self-esteem and can make you feel quite unhappy with your life.

n this age of social media, when we're now privy to the intimate details of people's lives, it's so easy to play the comparison game. But it's a game you'll never win. You read about people who are travelling the world, learning languages, going to exotic resorts and restaurants, running marathons, creating an awesome business and generally living an amazing life. When you look at these on a regular basis, it is easy to compare your boring life (looking at your phone) to the incredible lives of your friends. Why aren’t you doing more? Why aren’t you eating more beautiful food? Why aren’t you travelling or exercising or doing anything other than what you’re doing right now? Why don’t you have a better body? When playing this silly game, I rarely measure up. And worse, a militant part of me attempts to use this comparison, as a motivation to do more, be better, blah, blah, blah. It never works. I've never been motivated to do more by feeling less than. I've never been inspired to reach higher by putting myself in the one-down position. I've never, ever done my best after berating myself for not being good enough. What’s more the comparisons don’t make me happier or appreciate life more — they make me feel horrible about myself. And that’s heartbreaking. So if you also can't think of a single

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Annemarie Coulson Annemarie Coulson is a Hamilton based happiness coach. This is the last column that Annemarie Coulson will write for Fitness Journal as she is taking a break from life coaching and giving herself some nourishing space to explore and develop other passions.

positive thing that's come from comparing yourself with others, and want to stop this habit use the tips below. Stop measuring yourself against someone else’s highlight reel. People are not posting photos of themselves when they’re doing the more mundane thing. They’re not posting about their anxieties or boredom, their arguments and

procrastination, their insecurities. They are just the highlighted reels of that person’s life, the positive moments. Therefore it is not a fair or accurate apples for apples comparison. We don’t need to be better than anyone else. Even if you compare your highlights with the highlights of someone else, what use is that? Do the highlights in our lives need to be better than anyone else’s? Do the highlights determine our happiness? No. We don’t need to be better than anyone else. We just need to love where we are and what we’re doing and who we are. Appreciate where you are. Happiness comes from appreciating what’s in front of you, not wishing you were doing something else. You find out what life is about by paying closer attention to it,

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not wishing you were living a fantasy. So when you find yourself comparing, turn to the moment in front of you and find ways to appreciate it. Compare in a smarter way. There will always be people who have more or nicer things than you, or are better than you at something. So if you must compare then do it in a way that won’t make you feel envious and inferior. Do it by comparing yourself with yourself. See how far you have come. Look back at the obstacles you have overcome, what you have learned and how you have grown. Let go of what drags you down. If necessary unsubscribe or remove social media accounts from your life if you feel they are dragging you down and lowering your self-esteem.

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Joints and connective tissue Age, overuse syndrome and sports can leave us with painful, swollen and inflamed joints, which in turn leads to degeneration and pain. There are ways to help – naturally.

revention they say, is better than cure. And this applies all the more to connective tissue, muscle and joints. Nutrition and hydration are the key to healthy movement. Hydration with electrolytes is essential. When the body is hydrated with enough electrolytes your recovery is faster, and toxins are flushed away better. Concentration and performance are enhanced as well. Use an electrolyte formula that has no sugar and is balanced for best absorption. The ELETE brand is my personal favourite. Through using this your magnesium and potassium levels are improved as well . Your muscles and kidneys will be ever so grateful. Nutrition should always include your essential fatty acids .These are found in many aspects of a healthy diet. Fish, nuts, seaweed etc. If you have a very busy, stressful or high performance lifestyle; you should look at supplementing your essential fatty acids above your good diet. Essential fatty acids are advised for good joint mobility. They are recommended for inflammation; heart and circulation and memory. Talk to your natural health practitioner/ specialist about which essential fatty acid

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. is best for you and while you do: ask about dosage as well. Essential fatty acids are truly essential for good body well being. Every cell in your

body needs it every day. Maintain all these and your joints will be better for it. But what to do when you have inflamed, damaged joints? There are herbs which have been recommended by herbalists for joints and inflammation for a very long time. Devils Claw, Ashwaganda, tumeric and ginger. Or you can look at Glucosamine. Glucosamine and Chondroiton have been studied on athletes with good results. When you take therapeutic amounts of herbs, supplements and essential fatty acids, you should notice some result within two weeks. It might be less pain, easier movement or less time needed to recover. It is important to talk to a natural health specialist to ensure you get the right product best for your lifestyle and situation and the amount taken per dose is imperative to get results. When you get the results; remember it may be the supplements taken that have helped achieve this. It is important to maintain a maintenance dose for a period of time if needed.

Master acupuncturist opens new Clinic in North Victoria Street

Remember to always read the instructions and take as recommended. New on the market are some new supplements which have been trialled and clinically tested. Health stores with practitioner and therapeutic ranges will stock these. Ranges to ask about are Arthrem: Rosehip Vital and NeoCell. Qualified therapists like Frans van de Weerd also stock practitioner brands when more help is needed for your condition. NB: most of these products enable your body to have better cell rejuvenation leading to better skin, hair and nails.

MASTER ACUPUNCTURE TOM TANG

Acupuncture Chinese Herbs Womens Problems Body Balance

A traditional acupuncture clinic has opened its doors at the north end of Hamilton’s main street. You’ll see the sign Master Acupuncture, Tom Tang at 750 Victoria Street. Doctor Tom Tang specialises in relieving pain and sports injury recovery, all kinds of allergic symptoms such as hay fever. The treatment of herpes zoster is also his special suit. He also has rich experience in the treatment of infertility.

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A sound knowledge of Chinese herbs is a rare skill on offer in Hamilton. Doctor Tang’s skill as an acupuncturist also assists with body balance, women’s problems, facial rejuvenation. This alternative medicine has been practiced throughout China and Asia for thousands of years and has become increasingly popular in this country. Doctor Tang trained for some years in a south China university gaining a Masters Degree then spent a further nine years in a large hospital before his shift to New Zealand. He has also honed his skills as a Chinese herbalist and therapy in massage and reflexology. Based on the concept that the human body has a vital energy or qi, traditional Chinese healing practises are dedicated to achieving wellness and promoting overall health. To achieve this there must be harmony in all opposite elements…yin and yang…treating the human body as a whole.

Dr Tom Yang indicates the spot where his acupuncture needles will best benefit the patient.

“Acupuncture is a method of encouraging the body to promote natural healing and improve function,” said Doctor Tang. “We also offer holistic Chinese Medicine and herbal formula composed of 100 percent natural ingredients.” Tom Tang Acupuncture is a member of the NZ Register of Acupuncturists (NZRA) and is a recognised provider of ACC treatment. The new 750 Victoria Street Clinic treats all ages from babies to the elderly in a most professional environment. It is open from 9am to 6pm, Monday to Saturday. For an appointment Phone: 07 838 0866 Mobile 027 838 0866

Acupuncturist, Doctor Tom Yang prepares to work with a patient. 13904

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fitness journal AUGUST 2015

Gut bacteria

s I mentioned last month, there are many theories as to why more people are being diagnosed with food allergies compared with previous generations. The common theme across many of the food allergy theories is the role gut bacteria plays in supporting the health of the immune system. Among other things, good gut bacteria is vital to ensure digestion of food, production of some vitamins, and acts as a barrier to support the immune system. Note: Beneficial bacteria and yeasts are commonly referred to as probiotics. Many integrative practitioners posit that by healing the gut, you are likely to recover (to some extent anyway) from food allergy sensitivity. Note: if you have coeliac disease, healing the gut is a good idea but will still never make it safe for you to eat gluten because of the nature of its autoimmune nastiness. So what can you do to help boost the good bacteria and reduce the bad bacteria in your gut? Read on…

Introducing good bacteria Fermented foods One of the cheapest and arguably most effective sources of probiotics is fermented food. Our ancestors were onto something when they fermented food. Not only does fermenting food make it last longer (a must in the days without refrigeration), it also creates beneficial bacteria that is good for your gut. Note: pasteurised fermented foods (e.g. tinned sauerkraut) are unlikely to contain probiotics, because pasteurisation kills bacteria, so make sure you read the label if you’re buying with the intention of introducing good bacteria to your system. Also, introduce fermented foods slowly and in small doses as they may initially upset your stomach. Vegetables You can ferment just about any vegetable and it’s super easy to do. Popular fermented vegetable dishes include sauerkraut (fermented cabbage) and kimchi (sauerkraut’s spicier friend). Fermentation can be as easy as putting chopped vegetables in salt and water at room temperature for a period of time (without letting air in) to allow the good bacteria to grow. There are heaps of recipes online, or if you’re really keen you could catch a class with raw food guru Rene Archner.

fitness journal AUGUST 2015

Kombucha Kombucha is a drink, made with a scoby (symbiotic colony of bacteria), tea, sugar and other flavourings e.g. ginger. It has become a popular drink lately and there are several New Zealand-made brands around if you want to give it a try before brewing your own. Kefir Kefir is a drink traditionally made with milk and kefir ‘grains’. The grains are actually beneficial bacteria and yeast (not grains). Kefir can even be made dairy-free. Yoghurt All yoghurts are not created equal, but there are some yoghurts that are excellent sources of good bacteria. If you’re shopping for a probiotic yoghurt, look for one with live cultures and low sugar. I’ve noticed several probiotic yoghurts in the supermarket lately, including dairy-free ones made with coconut. Over-the-counter probiotics There are loads of different probiotics available from your chemist. Most brands require refrigeration. Over-the-counter probiotics are a good additional support to fermented

foods, especially if you’ve just finished a course of antibiotics.

What to do about the bad guys Diet Introducing probiotics into your diet is one thing, but if you’re continuously making poor food choices, the probiotics may not be enough to counteract what else you’re putting into your body. Foods that increase bad gut bacteria include those that are high in sugar – so reducing your intake of sugary treats, fizzy drinks and even fruit juice will help reduce the overgrowth of bad bacteria.

There are also a growing number of doctors who believe that processed food contributes to the growth of bad gut bacteria by killing off probiotics. There is no doubt that a diet largely based on whole foods is better for your waistline than processed food, and it appears that it’s also better for your gut health. Antibiotics I’m sure everybody has had a course of antibiotics at some stage. Antibiotics can literally be lifesavers. They kill off bad bacteria like a handy machine gun. However, antibiotics also kill good gut bacteria, so if you’ve taken antibiotics, you’ll need to give your good bacteria a decent kick start once you’re on the mend.

Custard recipe Gluten-free, dairy-free and refined sugar free My mum is an amazing cook. Mum is a master at making gluten-free food taste delicious and seems to always have a new recipe up her sleeve. She’s been making gluten-free custard from scratch for years, and sent me her recipe which I’ve adapted to also make it dairy and refined sugar free. Yum!

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

Ingredients 2.5 cups rice milk (or other dairy free/lactosefree milk depending on your needs and tastes) 2 eggs 3 tablespoons arrowroot A few drops of vanilla essence 3 tablespoons maple syrup 3 tablespoons rice bran oil (or other oil with not much taste) Method Use a double boiler or if you don’t have one (I don’t) put a steel bowl inside a pot of boiling water. If you don’t use a double boiler or the steel bowl trick the custard will stick and burn like crazy. In the steel bowl/double boiler (turn the heat on to medium) mix the rice bran oil

and arrowroot. Whisk until smooth. Add two cups of the rice milk and whisk. In a separate bowl whisk together the maple syrup, eggs and vanilla essence with half a cup of the rice milk. Pour mix into the steel bowl/double boiler and whisk until thick. Serve with fruit or other yummy dessert.

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Sean Huirama

Tell us about your experience studying at Wintec? Wintec, I owe them much more than I have expressed until now. My tutors were so good at teaching, helping and guiding me to where I am today.

Sean Huirama is a man with many hats – his time is split between several jobs in coaching, personal training and strength and conditioning. Having completed his Certificate in Fitness Industry Training at Wintec in 2012, Sean has gone on to great things. Check out his Q&A below. Current jobs: – Head strength and conditioning coach of the Northern Pride High Performance Academy. Designing strength and conditioning programmes for rugby league players training once a week, aged from 12 -18 years. – Head strength and conditioning coach of the Northern Pride under 16 Cyril Connell Cup and Under 18 Mal Meninga Cup: Designing strength and conditioning programmes for rugby league players aged 15,16,17,18 for pre-season and season. – Innisfail Leprechauns Rugby league under18 Coach 2015 – Personal trainer – Group fitness trainer

I still have all my papers and notes from 2012 when I was there. I always go through my assignments and tutor notes to help in areas that I have not practised in a while.

How did your study help you find your first position after graduation? My first position was as a strength and conditioning coach. The centre had taught me all the basics to train any athlete especially athletes who are new to strength training. I was designing and implementing weight and fitness programmes based on everything I had learned. When I first started my studies at the centre all I knew was how to do three sets of twelve - I didn’t know what it meant but that’s how I trained.

Tell us about your typical week?

Do you use any of your graduate training in your job?

I learned a lot about hypertrophy, strength endurance, and strength and power from the tutors so I only had to learn some of the finer points after graduating to be able to create advanced programing in my roles. The sport science and human performance centre gives you so much information about training athletes that if you have a passion for the field you will find yourself in a very good position.

Monday – Group fitness – Strength and conditioning: Northern Pride academy training Tuesday – Personal training – Coaching - Leprechauns under 18 rugby league training. Wednesday – Group fitness – Personal training weight lifter – Group fitness

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Thursday – Personal training – Strength and conditioning – Coaching Leprechauns under 18 rugby league training. Friday – Group fitness – Personal training – Strength and conditioning Saturday – Personal training – Coaching: Innisfail Leprechauns under 18 team and running water for A Grade Sunday – Personal Training I also have clients that I just design programmes for. I fit them in around my schedule What is the most rewarding part of your job? For a client to reach their goal is great. For me to push them to their full potential and reach that point, that is the most rewarding part for me.

I did struggle with assignments and exams when I first started, I was 32 years old and had been out of school for 17 years - imagine what using Microsoft Word was like for me! One of the first assignments I did was for Nutrition with Lillian Morton, I used size 17 font but didn’t get marked down, instead she asked why and she got me help. Being able to ask so many questions and get answers with a question back for me to go away, research and learn was great. I really enjoyed learning, and knowing that when I finished I could somehow use my knowledge and start helping others. If I had to do it over again I would be 18 when I started study instead of 32 … I would listen and study more than I did and realise that a one year course is a start not the end of learning. About the Centre for Sport Science and Human Performance The Centre for Sport Science and Human Performance is developing Waikato’s leading sports scientists through education, research and consultancy. The team offers expertise in the science behind achieving optimum performance and wellbeing, with specialist knowledge in areas including injury prevention and rehabilitation, biomechanics, nutrition, exercise physiology, sport psychology, and massage. If you’d like to kick start your career in Sports Science, visit www.wintec.ac.nz or freephone 0800 294 6832

.Focus,... .Determination,... .Energy.... Join Waikato’s leading sport scientists at The Centre for Sports Science and Human Performance.

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Study Postgraduate, Degree, Diploma and Certificate programmes in sport science, personal training, massage, health and wellness, outdoor adventure and recreation. Call 0800 294 6832

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fitness journal AUGUST 2015

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OMG

Therapy that is good for your mouth, is good for your face Two Waikato professionals are on a mission to help children and adults with problems stemming from the muscles and functions of the face and mouth.

rom thumb sucking and nail biting to poor muscle tone, orthodontic relapse, snoring and tongue tie issues; OMG (Orofacial Myology Group) brings myofunctional therapy to Waikato. OMG recently opened on Tristram St and offers an impressive range of services, with Nerissa Dryland and Amy Cudby two of just handful of trained myofunctional therapists in New Zealand. Patients can be referred from medical health professionals or make a private appointment. What is Myofunctional Therapy? Myofunctional therapy is the “neuromuscular re-education or re-patterning of the oral and facial muscles. The therapy includes facial and tongue exercises and techniques to promote proper tongue position, improved breathing, chewing, and swallowing. Proper head and neck postures are also addressed. What is an Orofacial Myofunctional Disorder (OMD)? Orofacial Myofunctional Disorders (OMDs) are disorders of the muscles and functions of the face and mouth. OMDs may affect breastfeeding, facial skeletal growth and development, chewing, swallowing, speech, occlusion, temporomandibular joint movement,oral hygiene, stability of orthodontic treatment, facial aesthetics, and more. Why be concerned? Orthodontists and dentists have been concerned about OMD since the early 1900s because the abnormal functions and postures can negatively influence dental and skeletal growth, slow orthodontic treatment and may undermine the stability of an orthodontic correction, resulting in a relapse.

Habitual open-lip resting posture (lip incompetence), eliminates the beneficial influence that closed lips have on the development and maintenance of good dental arch form. The presence of OMD may have a negative effect on the development of the dentition, particularly the eruption patterns and/or alignment of the teeth and jaws What should you be looking for? – Mouth open posture/breathing (day and night) – Position of tongue at rest and swallow – Large tonsils – Noxious habits: (thumb/finger sucking, nail biting. – Tethered oral tissues (tongue tie) – Are muscles active on swallowing and at rest? – Head forward posture? – Messy chewing when eating? – Poor digestion due to improper swallowing? – Bloating? Burping? Hiccups – Tongue is visible during speech? – Lisping? – Bruxing/Clenching – Snoring Who are the OMG team? Nerissa Dryland and Amy Cudby, the myofunctional therapists at OMG are both registered dental hygienists with 30 years' experience in dentistry between them. They have been trained through the International Association of Orofacial Myology (IAOM) to identify and treat unhealthy tongue thrusts and improper tongue resting postures. With this advanced training, they are prepared to eliminate thumb sucking, nail biting and help improve overall facial tone. They have always believed in prevention based dentistry and carry this philosophy through to the field of myofunctional therapy. It’s never too late to be assessed for an OMD. However the earlier, the better, as far as favourable facial growth and development goes.

Helping you eliminate Dysfunctional oral habits • Mouth open posture and breathing • Tongue thrust • Snoring • Thumb and finger sucking • Cheek and nail biting

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fitness journal AUGUST 2015

2015 Hamilton Central Business Association Awards

Double recognition for Les Mills at the HCBA

A delighted pair from Les Mills collects their HCBA Awards trophies.

Les Mills has been the leading club in Hamilton for more than 25 years. The purpose-built facility has a state-of-the-art weights gym, two group fitness studios, cycling studio, boxing gear and all the latest cardio equipment. The newly covered outdoor training area provides an ideal space for functional training. The variety means there is something for everyone. With a team of 20 Les Mills personal trainers, and 120+ group fitness classes on the timetable each week, assisted exercise options are there to ensure you get results. Les Mills group fitness combines chart topping music and the latest cutting-edge moves to create an energy in the room that will make you come back for more. Les Mills were runners up for the Lifestyle and Wellbeing Award and Highly Commended for the Business of the Year Award in the 2015 Hamilton Central Business Association Awards. Call Les Mills today to get started: 0800 LES MILLS.

NZMA Waikato judged one of Hamilton's top businesses NZMA Waikato, part of the ACG Tertiary & Careers Group, has just been named one of Hamilton’s best businesses at the 2015 Hamilton Central Business Awards. The Category 1 private training provider, which specialises in hospitality, business, contact centre and retail training, earned the title of runner up in the Specialist Category at the prestigious Awards Gala, which was held at SkyCity on July 23. The Hamilton Central Business Awards aim to celebrate and showcase the best of local businesses, and NZMA campus manager Leanda Bekker was delighted that NZMA was among them. “This is testimony to the hard work and dedication of our wonderful campus staff and the commitment of our great students. We are thrilled to have been recognised at this event and feel very proud,” said Leanda. This year the Awards received a record number of entries across seven different

NZMA campus manager Leander Bekker (right) with assistant Igor. categories, covering everything from fashion, footwear and accessories to food and beverage. The Specialist Category

was sponsored by Incognito Marketing and judged on combination of votes and feedback from a mystery shopper.

NZMA IS PROUD TO BE NAMED

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NZMA is a quality provider of vocational training for today’s most in-demand professions.

Txt GYM to 244 today!

Business | Contact Centre | Hospitality | Retail Tower Building, Level 2 (Above Centre Place), Ward St. Hamilton. * Offer ends 30/11/15, available at Les Mills Hamilton only. See lesmills.co.nz/hamqr for full terms and conditions.

fitness journal AUGUST 2015

0800 222 432 | nzma.ac.nz

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2015 Hamilton Central Business Association Awards

Collins Auto Electrical wins the HCBA Specialty Award It was a result to be proud of for the Collins Auto Electrical team when they won the Specialty Award, sponsored by Incognito at the recent Hamilton Central Business Association Awards. Jason and Carley Land have grown the business which for many years was situated on a back site in Anglesea Street. Since Jason bought the nearly 40-year old business

four years ago and shifted the workshop and showroom to a prime Anglesea Street front spot the business has flourished. Jason and Carley said: “We are just so proud to win the Specialty Award when we were competing against so many larger central retail businesses. “It is great recognition and emphasises the importance we place on honesty and integrity,” said Jason. “We

Collins Auto Electrical owners Carley and Jason Land.

A U TO E L ECT R I C A L

& A IR C O ND I T I O NIN G

At Collins Auto Electrical our qualified and experienced technicians specialise in the Auto Electrical trade with a solid focus on customer service and satisfaction. We are a well-established repair specialist and solve any auto electrical problems on any vehicle in our convenient Anglesea Street workshop.

always strive to ensure customers are comfortable and well-informed at all times.” A report from the independent marketing and research company showed that two mystery shoppers scored the business to an exceptional level noting that product was clearly laid out. The move forward has allowed Jason to retain the original building down the right-of-way, giving him double the workshop capacity. To enhance the street front profile he has placed a huge “Collins” neon sign along with a big yellow Battery Town sign. The result of this bold signage has been an ever-growing number of new customers being drawn into the smart well-stocked showroom bringing a marked improvement in foot traffic and ultimately sales. Jason and his team of seven continue to look to the future, investing in state-of-theart equipment for testing as well as staff training as they strive to provide the very best of service to customers and their vehicles.

We strive to diagnose the exact fault the first time by testing your vehicle with our up-to-date diagnostic equipment. Once the fault is found, our customers are always advised on the best course of action to repair the vehicle and also the cost of the repairs before we go ahead.

Novotel Tainui Hotel takes HCBA Tourism Award 2015 Novotel Tainui Hamilton is extremely honoured to receive recognition, winning the Tourism Award 2015 at the recent Hamilton Central Business Association awards night. The hotel has been leading the way in 4 star international accommodation in the city centre for 15 years, and feels proud to be part of the association. “The hotel needs to work together with its stakeholders in order to ensure that we are successful in the tourism market,” said general manager Dick Breukink. “This involves being part of the city centre and actively working on attracting events to the city. “We need to realise that we have a great city with so much tourism potential with products like Hamilton Gardens, the beautiful Waikato river and being so close to Hobbiton, Raglan and Waitomo Caves,” said Dick. “The citizens of Hamilton are the best salespeople for tourism and if we believe in our city, we will be the ones

who will make it happen. “If we are proud of where we live, we will tell others to come and visit us,” he said. The Novotel Tainui

Hamilton hotel has 177 well-appointed rooms, as well as a range of conference facilities, valet parking and restaurant and bar.

Novotel and Ibis sales manager Abby Camp with general manager Dick Breukink.

EXPERIENCE NOVOTEL TAINUI HAMILTON

We cover all your possible auto electrical needs if in doubt just give us a call for some friendly advice. We also carry out air conditioning repairs and servicing. And a wide range of vehicle accessory fitments from reverse cameras, park assist, DRLs and much more.

Make yourself at home in 4-star comfort at Novotel Tainui Hamilton. Featuring contemporary accommodation rooms, a light filled restaurant & terrace adjacent to the Waikato River and spacious event facilities, we create a haven whether you’re working or visiting for leisure.

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07 838 1321 | www.collinsautoelectrical.co.nz 415 Anglesea Street, Hamilton Central, Hamilton, 3204, New Zealand

For more information contact: Phone: 07 8381366 Email: h2159@accor.com Novotel Tainui Hamilton 7 Alma Street, Hamilton

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fitness journal AUGUST 2015

Body Shop person of inspiration This month our Body Shop award for a local person of inspiration goes to Caroline Peacocke. When it comes to people of inspiration, there are many different types who inspire. There are those who achieve impressive physical feats, show great mental fortitude or demonstrate resilience. Our person of inspiration this month is Caroline Peacocke, who encompasses all three. In her own words Caroline admits to having ‘undergone a hellish year’. The artist and mother of two was sideswiped by a relationship betrayal, following 21 years of marriage. The sheer unexpectedness of this left her bereft and in despair, unable to function with such an abrupt life change. I couldn’t work as I cried at the drop of a hat. I couldn’t sleep. My life was literally turned upside down.” Caroline’s health suffered as well – she lost weight dramatically – ‘not a healthy process’ she admits. “A year on and I have had to completely reinvent myself. I can no longer afford to be an artist so I am at Wintec retraining

The power of the mind is a tool of untapped potential. Champion athletes seem to have the ability to dig deep and harness that power to get them through the tough times. But just how much power is there and how can it be used for our health and wellbeing?

Caroline Peac ocke

to be an architectural technologist. “I’ve taken up road cycling, thanks to the prompting of two friends who I cycle with and it is so good for me - I can turn up feeling overwrought and fighting back tears to having to concentrate entirely on just surviving on the road. “I go to the gym twice a week to strengthen myself and tighten up all the loose skin caused by my weight loss and pilates has been a life saver. Sometimes all I can do is remember to breathe - it’s that basic. “My story no more difficult than anyone else’s. In fact there are many worse off than me, but it is my story and the journey continues.” Caroline we’d like you to pamper yourself a little with a gift pack from Fitness Journal and The Body Shop.

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The Connection: Mind Your Body is a newly released film about how frontier research is proving that there is a direct connection between your mind and your health. Filmmaker Shannon Harvey was diagnosed with an autoimmune disease. Her immune system had become hyperactive and was attacking normal, healthy tissues. In search of a cure, Shannon tried everything from drugs to alternative therapies and everything in between. But she was still sick. There was one thing she did know. When she was stressed, she became worse. With a background in journalism, Shannon sought answers in pioneering science. On her journey to getting better, Shannon realised that in order to change her health she needed to change her mind. The film features scientists, researchers, writers and doctors, as well as remarkable true stories of people adding mind body medicine to their healing toolkit to recover from severe back pain, heart disease, infertility, cancer and multiple sclerosis. While the science is complex, the solutions for people suffering with illness are astonishingly simple.

meditation. It shows that emotions can impact the course of an illness for better or for worse and could even be the difference between life and death. This film offers answers and proves that you can change your mind, change your health and change your life. Thanks to Advance Physio and personal development coach Sue Kohn-Taylor, a Hamilton screening of Mind Your Body will take place at Lido Cinema on Monday September 21 at 8pm. Tickets are $15 each via iticket.co.nz or for more information email: sue@kohn-taylor.co.nz

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Work your body while supporting a fantastic cause this month, with the Stop, Drop and Squat community fundraising challenge, hosted by Positively Fit Fitness Studio. Positively Fits Stop, Drop and Squat Charity Challenge is an all-inclusive fun event offering the opportunity to push yourself to your physical limits. Being held at Positively Fit Studio in Pirongia, on August 30 from 9am, participants can compete in teams of up to four, to finish a certain number of repetitions through a range of body weight exercis-

es, including a number of brain teasers. Each team has up to two hours to complete their challenge. As one team finishes another team will take their spot, in a relay cycle. All money raised in this event will be kindly donated to various community charities: Assitance Dogs New Zealand Trust, sponsorship of an underprivileged child to attend Mathzwise, Pirongia Te Aroaro o Kahu and New Zealand Riding for the Disabled. For more details or to enter, visit positivelyfit.weebly.com

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Braemar Hospital Sings the Blues Braemar Hospital turns blue in September as part of a nationwide campaign to raise prostate cancer awareness.

rom September 6-12, the hospital will be decorated with blue flowers and ribbons; staff will wear blue bows and t-shirts and paint their faces blue to raise awareness of the disease which kills around 600 New Zealand men annually. Blues music will play at the hospital during the week. A brochure that highlights the advantages of early detection will be made available to all patients and their visitors. Braemar Hospital urologist Glen Devcich says “like most New Zealanders, we are concerned about the incidents of prostate cancer and want to do whatever we can to raise awareness of the disease. “With prostate cancer it’s often too late when the symptoms become evident – that’s why it’s vital to take action and talk to your doctor about the disease now. We hope that by playing our part in this campaign, more men will be proactive in protecting their health.” Prostate cancer is the most common cancer in New Zealand men. Men who develop prostate cancer are mostly over the age of 65. It rarely occurs in men younger than

Glen Devcich

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50. It is estimated at least half the deaths from prostate cancer could have been prevented if cancer had been diagnosed and treated early enough. Braemar Hospital urologist John Leyland welcomes the awareness campaign. He says “there is a great deal of worrying being done by men who need not be concerned. “There are many misconceptions about prostate disease in

general and prostate cancer in particular. “Up-to-date information will go a long way towards correcting these misconceptions. I would encourage men over 50 to have an annual check for prostate cancer.” Hamilton Urology 41 Pembroke St, Hamilton Lake, Hamilton 3204 07 834 3528

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fitness journal AUGUST 2015

Varicose Vein treatment at Tristram Clinic David Ferrar has an impressive medical pedigree, specialising in vascular surgery and in the management of varicose veins and their complications. outside the heart. At Tristram Clinic David Ferrar graduated in medicine Unfortunately not a great deal. A the majority of my work is in manfrom the University of Otago in 1989. healthy active lifestyle helps and He trained in general surgery in the avoiding obesity certainly helps. agement of varicose veins and their UK and NZ and holds the FRCS and complications. People can manage veins and FRACS in general surgery. reduce the incidence of complicaWhat type of surgery do you perform He then undertook vascular tions such as ulcers by wearing good most often? training in Hamilton and Melbourne quality graduated compression below For varicose veins I perform endoveand completed FRACS in vascular knee stockings. DERMATOLOGISTS “The lotus flower nous laser treatment (EVLT), ultraCosmetic surgery.has He took up a position asand con- Reconstructive BM,would FRCP, FRACP, DM What you consider to be the sound guided sclerotherapyMarius (UGS)Rademaker sultant vascular surgeon at Waikato Plastic Surgery and vascular surgery. been traditionally advancement Amanda Oakley biggest MBChB, FRACP, DipHealInfin varicose vein Hospital in 2000 and started working treatment in the past 5-10 years? Sarah Hill MBchB, FRACP I perform various treatments and TristramofClinic in 2002. regarded as a atsymbol Adult and Paediatric Dermatology Being able to provide non-surgical prescribe the most suitable for each He and Robert Fris were the first VASCULAR SURGEONS regeneration, healing and treatment for varicose veins and also individual patient after consultation. vascular surgeons to perform endoveDavid Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular) the use of good quality ultrasound Vascular Surgery and nous laser treatment (EVLT) for varienduring beauty. Make FRACS (Vasc), FRACS (Gen), FRCS in the diagnosis of varicose vein As a vascular surgeon whatThodur do youVasudevan cose veins in New Ultrasound Zealand in 2002.Scanning Paul Haggart MBChB MD, BSc, FRCS find most rewarding about your disorders. an appointment with Mr Ferrar is a specialist in vascular work? COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS ultrasound and is an examone of our highly skilledscanning Appearance Medicine Happy and grateful patientsStuart and McNicoLLMost patients’ varicose veins can be MBChB, FRACS (Plastics) iner for the Australasian Society for also knowing that the treatment I Alkadhi MBChB, treated by walk in/walk out clinAhmed FRACS (Plastics) specialists today and letMedicine. Ultrasound prescribed and performed has Cutera Laser Skinhave Rejuvenation ic-based procedures such as EVLT and Michael Woodfield MBChB, FRACS (Plastics) worked to provide the best outcome us help you achieve your with minimal post procedure Brandon AdamsUGS MBChB, FRACS (Plastics) Tell us about yourand specialty? Re-surfacingfor the patient. time off work. I perform these proceMy specialty health and beauty goals is vascular surgery. Esdures at Tristram Clinic in our ultra APPEARANCE MEDICINE sentially this means I treat disorders What can people do to prevent IPL Treatments vascular facility. this year... so asofthe lotus Sonya Fergusonmodern App Medicine Nurse RCompN blood vessels (arteries or veins) varicose veins?

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Sonya Ferguson App Medicine Nurse RCompN Stella Wilkins App Medicine Nurse RCompN Megan Lyons Laser Therapist Deborah Downey Beauty Therapist

C A L L U S TO D AY F O R YO U R A P P O I N T M E N T p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton

fitness journal AUGUST 2015

www.tristramclinic.co.nz

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You’re in good hands Jane Harris Massage Therapy Clinic is a well established Hamilton business with many grateful customers who enjoy the benefits of a professional and reputable service; whether for relaxation, pampering, treating sports injuries, relieving stress or painful conditions. Centrally based at 114 Clarkin Road, the business offers a full range of therapeutic massage services. Choose from therapeutic, remedial/deep tissue, sports pre event, sports post event, relaxation, pregnancy, hot stone or body balance treatments. Massage is one of the best gifts you can give yourself to support your wellbeing. It offers many well-proven benefits.

114 Clarkin rd Hamilton

07 8525555 021321032

www.janeharris.co.nz

After being out of the clinic for most of this year following the arrival of her twins, Jane is now reconnecting with loyal and existing clients. “I’m fortunate to have had a team of amazing therapists to help hold the fort while I was away. They have an impressive array of qualifications, and three of them have overseas training.” With Jane back at the helm, the business is offering late night appointments (until 7.30pm) every weekday, to accommodate clients requiring after hours appointment times. Additional Saturday times are also available. Online booking is available to further simplify the process.

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“If you haven’t been in for a while and you are not sure who to see, I would love to hear from you again and put you in with the therapist I think would best suit you,” says Jane.

You don’t have to wait – call us for a prompt appointment.

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fitness journal AUGUST 2015

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

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Deborah Murtagh is a food writer,

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For class timetable and full details visit www.balanceyoga.co.nz or contact Sarah 027 287 3444.

/balanceyogacambridge 11835

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

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Naturally Healthy

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

Hours:

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

• Quality NZ and AUS brands • Competitive pricing • Family owned • Extensive product range

Naturally HealtHy

For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition) M: 027 8443547 E: danielle@fuelnutrition.co.nz

419 Grey Street, Hamilton East Ph 07 958 3846

Hours:

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

www.naturallyhealthy.co.nz

/naturallyhealthynz

HAMILTON SOUVENIR CENTRE Mon - Fri: 9:30am to 5:30pm Sat: 10am to 3pm

150 London Street Hamilton • P: 07 838 0552

www.fuelnutriton.co.nz www.facebook.com/fuel nutrition4life

www.naturallyhealthy.co.nz

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

fitness journal AUGUST 2015

Quality Products, Professional Advice

2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz

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New Shipment just arrived! Ask us about our amazing Mazda Finance Deals! Demonstrators Demonstrators now available available now

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21/11/14 9:53 am

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Get Get your your SUMMER SUMMER SMILE SMILE in in time! time! Until Until recently, recently, only only children children and and teenagers teenagers seemed seemed to to get get braces; braces; however, however, aa recent recent survey survey found found that that one one in in five five orthodontic orthodontic patients patients today today are are adults. adults. This This number number has has increased increased around around 60% 60% in in the the last last ten ten years, years, and and at at Old Old Villa Villa Dental Dental many many of of our our orthodontic orthodontic patients patients are are adults adults who who take take advantage advantage of of new new technologies technologies with with

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fitness journal AUGUST 2015

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