Fitness Journal Feb 2015

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Fitness Journal health | performance | wellbeing

WAIKATO EDITION

Volume 2: Issue 2 february 2015

Joelle King

How to boost your energy

How the squash champion has put her injury recovery to good use

– Naturally

Page 6

Page 34

2014 brian perry Regional sports award winners Page 25

Dave Rennie

The perils of alcohol and sugar

Back in the Chiefs game Page 26

Page 33

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hen it comes to playing summer sports, the temperature can get pretty hot.

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From the editor

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hat a summer! The weather has been impeccably behaved for those enjoying an extended summer break from work. Social media sites are overflowing with photos of people enjoying the great Kiwi outdoors. (Can you hear the tinge of jealousy in my tone?)

I think I can safely say that those of us stuck inside an office, in front of a computer, are more than a little envious of the constant sun drenched photos.

It’s also obvious that as a community, we are embracing all that Waikato offers.

Wander past city parks and you’ll see boot camps, walking groups, mums groups; all exercising and taking advantage of the city’s ‘green areas’. Our river walks are packed, with everyone from families and visitors meandering enjoying the view to those in serious fitness training – using the hills and equipment dotted along the river trail.

Personally, I’ve noticed a huge increase in the number of people using Waikato’s many free bush walks, from the Hakarimatas to Wairere Falls. A recent visit last weekend

saw about 40 cars parked at Wairere Falls.

It’s great to see locals and visitors enjoying the natural beauty and it’s a great alternative to indoor-based activities. (Although some days it’s just too hot and muggy and the bliss of an air conditioned fitness centre wins out).

Whatever your choice of activity is, the key is to enjoy. There are too many options out there not to have fun. I’m an avid (purely social) squash player and it’s been way too long since I’ve taken to the courts. Most of us have bashed a tennis ball around at some stage, but if you’ve ever wanted to have a go at badminton or squash, then this is the issue for you. We’ve got information on all the venues in Waikato and how to go about having a go.

See you on the courts.

Lisa Potter Editor

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

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FitnessJournal health | performance | wellbeing

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

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WaikatoBusiness P U B L IC AT I O N S

Journal Fitness Joelle ing | wellbe mance | perfor health

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squash how the has put to champion recovery her injury good use

How to boost your gy ener ally

page 6

– Natur page 27

12 Mill Street, Hamilton PO Box 1425, Hamilton 3240. Phone: (07) 838 1333

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ian l 2014 brregiona perryts awarD spor rs winne

Dave ie Renn in the

Back e Chiefs gam page 27

page 23

ils The per l of alcohoar and sug page 23

COVER photo of Joelle King by Lisa Potter

m you fro Taking performance pain to nt Training

al Moveme

/ Oov Core

Spinal Injuries

/ Sport

Injuries

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Courage My Love winner

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ongratulations to Shane Simpkins, from Hamilton, nominated by his partner Sam. Shane was the lucky winner of our Wanderlust Festival/Courage My Love yoga class prize pack. We’re so touched

by Shane and Sam’s entry story, that we’re sharing it below. It was written by Sam Wenham.

Love and courage

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“Well I can honestly say that those two words describe my husband Shane perfectly. Let me tell you a little about this amazing guy I know and love, and why tickets to Wonderlust would be perfect for Shane; to recharge himself ready to continue fighting his courageous battle against cancer.

We met while living in Canada, working on the rivers in the summer and the moutains in the winter – travelling, hiking, partying with not a worry in the world. We were then blessed with the news that we were expecting our first baby while volunteering in Guatemala, so decided it was time to venture back to New Zealand to begin the next chapter of our lives – parenthood.

Our beautiful baby girl arrived in August 2010, and Shane transformed into the most loving, hands-on and involved dad. He worked hard at his job, volunteered as a rugby referee on the weekends, took on papers to work towards a finance degree, and juggled this all while being the most amazing partner and dad to our girl.

September 2013 we found out that we were expecting our second baby. Life was awesome. Our family was growing, Shane was awarded most improved rugby referee for the year and he got a promotion at work. Then November 11 happened.

I will never foget that date, as it was this day that our lives changed forever. Shane suffered a grand mal seizure at work, knocking himself unconscious. After being rushed to hospital, scans revealed a tumour the size of a golf ball growing in his brain. This discovery was promptly followed by brain surgery to remove a tumour and the diagnosis of Grade 4 Glioblastoma Mutliforme (GBM) cancer. A full-on schedule then began, involing recovery from the surgery, radiation and chemotherapy over the summer of 2013/2014.

Shane showed such courage, determination and focus throughout this time.

I knew he was amazing – but seeing him with this internal fight that was so strong just solidified this. 2013 was a massive year of change for Shane. He overhauled his lifestyle, introducing daily mediation, a diet of clean whole foods, juicing, practised mindfulness, cut out all alcohol and began to look after himself from the inside out.

In November last year another brain tumour was found, so he couragously went in for brain surgery number two in Decemeber, making it home in time for Christmas. Shane is now taking time to recover from his recent surgery and preparing himself mentally and physically for what the future may bring.

Now, love.... we are surrounded by the most amazing family and friends – all of whom have shown us what love really is. Meals, cuddles, cards, laughs, mowing of lawns, more hugs, listening, crying and just being there, for not only Shane but myself and our two beautiful girls. Love is what makes Shane’s journey do-able.

As Lao Tzu said “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”

fitness journal February 2015

5

Joelle King: Taking time out By lisa potter

W

hen it comes to World class athletes, New Zealand is blessed with more than its fair share.

But what sets our athletes apart from other global sporting heroes is their accessibility, their down-to-earth ‘Kiwiness’ and their ability to stay grounded and ‘real’.

Squash superstar Joelle King epitomises this Kiwi attitude. She is world class talent all the way, yet when she returns home to Waikato, she morphs from driven squash star to local hero, helping encourage and coach kids of all ages into the sport which has made her such a success.

New Zealand’s number one women’s squash player since 2010, she also has three Commonwealth medals under her belt; gold and silver from Delhi and bronze at the more recent Glasgow Commonwealth Games.

Cambridge-born and bred, Joelle and husband Ryan Shutte continue to base themselves here, despite the fact Joelle’s commitment to her sport sees her travel and compete internationally for eight months of the year.

Having battled her way into the top echelons of the sport (World ranking No.4), there’s little wealth or glamour to accompany the achievement – unlike many other sports.

Because squash isn’t an Olympic sport or a target sport for high performance, official funding is minimal, and Joelle is hugely grateful for the support of her sponsors, who help make it possible to pursue her passion.

And there’s no doubt that despite almost a decade of competing at top level, her passion for the sport remains.

“Being immobilised, then on crutches and a moon boot forced me to rethink all my plans.

But it has also given me the opportunity to work on other aspects of my game - strength and fitness.”

However, the last 12 months have been something of a roller coaster ride, and perhaps her most challenging time yet. Just weeks after winning a bronze medal at the Commonwealth Games; her carefully laid plans and highest world ranking yet (No4) came to an abrupt crashing halt. A ruptured Achilles tendon during the finals of the National Championships in Auckland put paid to Joelle’s immediate sporting future.

Being out of the sport for the last six months is the longest break she has taken

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fitness journal February 2015

since becoming a full-time athlete at the age of 19. It also means dropping seven spots in her world ranking to No 11. (Any athlete out of the sport for six months or more automatically drops seven places).

When Joelle returns to the competitive arena, she will play six competitions at that ranking and results will dictate where she moves to from there.

Now with the bulk of her recovery behind

“I had two choices. To take his advice, get over it and do everything possible to come back, or to wallow in my self pity. So I chose the first option.

her, Joelle admits she sees the break from squash as a good thing.

“I never would have taken a step back voluntarily, there’s a constant drive to stay at the top of your game, keep improving, keep moving forward,” she says.

“Being immobilised, then on crutches and a moon boot forced me to rethink all my plans. But it has also given me the opportunity to work on other aspects of my game - strength and fitness.”

“If anything, it has refuelled the fire. As weird as it sounds, because I haven’t been playing, it has reinforced my dertermination.

I’ve been watching a lot of games and players and picking up plenty of tips, so can’t wait to get back into competitive action. “ Joelle swapped court time for a return to her earlier days of swim training, adding in gym workouts and even rowing (with one leg to start with, until her other leg was strong enough to use).

Rehab has involved working with her long-time fitness trainer Jason Wheadon at SWEAT in Hamilton.

“It’s been interesting for us, as most of my training used to revolve around using my legs.

However, because I couldn’t do any leg-based exercises for a while, some new ideas and different machines (like the erg which I officially despise) became part of my new routine.

Immediately following her injury, Joelle says a ‘tough love’ talk from her husband changed her negative mindset.

“Everything had really come together for me at Glasgow. I had a very clear plan of where I was going from there, so to get injured two weeks later was pretty devastating.

“I was lying on my hospital bed feeling pretty disheartened, but Ryan gave it to me straight and told me to just ‘get over it’, and deal with it. It could be the making of me.

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And he was right.

“I had two choices. To take his advice, get over it and do everything possible to come back, or to wallow in my self pity. So I chose the first option.

“It was exactly what I needed to hear and that night I just accepted what had happened and since then have done everthing in my power to make sure I’m going to come back better than ever.”

Joelle’s medical team is thrilled with her recovery. There is minimal scar tissue and she is almost ready for the squash court and some hitting practice, before getting into it properly in March, when she hopes to start competing. Her desire to win burns as strongly as ever.

“There was also part of me which enjoyed having some time to be normal. Since we were married I’ve been away competing a lot, so it’s been special for us to have this time together. I also got to hang out with friends and as my husband is usually at his work functions alone I’ve been able to go along with him.

“I’ve enjoyed spending that time with friends and family – but having this forced stand down has confirmed that I am not ready to give it away just yet.”

Joelle is eyeing up some New Zealand tournaments as a lead in to her first major goal, the British Open in May. Her ability to focus on the future and back herself is a key component to her success.

That and her willingness to stay committed to her goals, despite setbacks.

“I think the way I started in the sport was the making of me. I left New Zealand as a 19-year-old, with no money, just a credit card and travelled all the way to Montreal to base myself with my coach. I did not win a single match that whole year. I had no money and I slept on floors in people’s hotel rooms.

“It would have been easier to give up, but something inside me drove me to go back for more. I decided that the sooner I could get up there and improve, the sooner I could stop sleeping on someone’s floor.”

With one of her two brothers a professional rugby player, Joelle has also seen the other side of being a professional athlete, the side where everything is put in place to help you on that path to success.

“It’s great that other sports and players get these opportunities. But it does add an extra element of difficulty when you have to fend for yourself, book your own flights, find accommodation, try to pick what tournaments you are going to play and how you can afford to get there. That was the first few years for me.

“It was tough but definitely has a lot to do with my character today. I was not going to lie down and let it beat me. “ That attitude has helped her turn what could have been the worst six months of her squash career into a positive.

It is also what enabled her to recover so well by obeying medical advice to the letter but also continuing to work her body as much as she could within set parameters.

“I was standing up on my crutches three

Joelle encouraging Pekerau Primary students at the Small Nix Kiwi Squash taster session. days after getting home and walking the dog.

I only did five minutes, but at least I was off the couch.”

Community conscious Having such an extended stint at home has also enabled Joelle to say yes to many invitations she would normally have to turn down.

“I’ve had a lot of fun spending time with kids at schools and clubs, letting them try on my medals and encouraging them to have a go at squash.

“If I can inspire just one kid to play squash and hopefully more than that, then it’s worth it.

Time spent with Squash Waikato and Sport Waikato, helping promote the sport at all levels has been enormously rewarding.

“Usually I get to just play squash. But there are a whole lot of people behind the scenes who make things work for the sport and it’s been really cool to work with them and have time to travel to the smaller clubs and hopefully motivate people to have a go.

“Once again taking the step back has made me realise just how much I love the sport and want to encourage more people to get involved.”

Quick bites How did you spend this summer?

This is the first time since I can remember that I have been able to really enjoy the whole NZ summer. This is usually my busiest time, spend in the Northern Hemisphere winter. It has been amazing. I mostly spent it around home with family but with lots of day trips to the beach and lakes and plenty of barbecues.

What are your plans for the next few months?

I am still very much in a rehab phase. I have just begun running and hitting squash balls while I continue to strengthen and retrain my body. Its been a long process but with lots of improvements all the time it has kept me very positive and excited to get back to playing full-time.

What was the best part about some time off court?

I guess just feeling like a normal person for a bit being able to attend birthdays, weddings, hanging out with friends and not being away from home all the time.

What have you missed most?

Playing squash. The feeling I get when I play, even when I’m exhausted. It’s the rush and excitement from doing what I love that I have missed more than anything.

What have been the crucial elements to your recovery?

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Having a really great team around me - coaches, trainers, physios etc. Also adapting to the situation. And of course, my support network, such as family and friends has played a massive part.

What are your short and long-term goals?

Short-term - to play a full game of squash. Long-term - to travel and compete full-time again and reach number one in the World. That’s what I work hard for every day.

Sponsors: Honda NZ High Performance Sport NZ Usana Ashaway Cambridge Racquets Club 67 Sport

fitness journal February 2015

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Have a go at...

Ever tried your hand at squash? If not, I put the challenge to you to add it to your list of things to do in 2015.

By Glenda Knox Sport Waikato, Sport Force Squash Development Officer

S

quash is easy, fun, social, can be played all year around, rain or shine and it gives your body and mind a great workout. Plus if you’re not normally a person who has played a racquet sport, you won’t have too far to run to retrieve your ball with those four walls around you.

On the flip side, if you’re quite handy with a racquet, then squash will definitely provide you with the ongoing challenge you may seek and is equally rewarding. The beauty of squash, is that anyone can play, it’s a great family sport, you can opt to play as a social or competitive player, you’ll develop some really good friendships and as Forbes Magazine (2010)stated: “It’s the healthiest sport in the world”…so I think you’ll end up looking and feeling pretty good too.

The World Squash Federation reports that a player can burn up to 1500 calories per hour in a competitive, fun environment.

This means that in half an hour you could burn off the equivalent of two hamburgers (not that they condone eating hamburgers).

Everyone is busy in today’s world and extremely time poor, which is why squash also

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fitness journal February 2015

squash appeals. It allows people to achieve the life balance they strive for, providing an enjoyable quick workout, with maximum return for time invested. Plus with child obesity on the rise and other metabolic disorders, it’s a great choice of sport all round.

How to have a go: Club Squash – Club nights are the best way to try out the sport either on your own or with a friend.

You’ll usually get the chance to try it for free, two or three times and then you can decide whether to join as a member or in some instances, see if you can pay as you play.

There’s always a friendly face not far away to give you a helping hand.

All you need is some non-marking shoes, comfortable clothes and most clubs have a few spare racquets if you don’t have one yourself.

If you join, you will get 24 hour access to the club and can play whenever you choose.

The clubs offer a variety of activities which may also include social leagues, business house, fun tournaments and other social events throughout the year.

Clubs like to see new members so check out the Squash Waikato website for contact details or give me a call at Sport Waikato to register your interest for the next “Have a go day”. There are 25 affiliated clubs around the Waikato so there should be a club handy to where you live.

Interclub – Squash Waikato run a winter and summer interclub competition mid

week, in the evening, with most clubs entering teams.

Many members enjoy this immensely as it’s very social, it creates a team aspect to an individual’s sport and it’s a great way to meet new players and get some real good games with players at your own level. Plus the nibbles and drinks in the clubrooms afterwards always add to the night.

“Try something new in 2015 that will lift your energy levels, give you a superb workout in a short space of time and challenge you at your own level in a fun social environment.”

Junior Squash - Most clubs have a social junior club night with some providing coaching programmes, largely suited to kids aged eight years and over. Younger kids can get involved depending on what the club offers.

For the juniors who want to try the game a bit more competitive y, there is The Werder’ Racquets 1 Day Series. This has been a huge hit with 150 juniors partaking in this series last year.

A strong focus is on fun and fair play.

Juniors who show talent are placed in an appropriate development squad by Squash

Waikato who have high calibre coaches like Glen Wilson and Jo Williams involved.

They have excelled in their time on the international circuit and now give back to the sport by assisting with coaching these players.

Waikato squash champions Overall squash is strong in the Waikato, since being established in 1965 and serving the Waikato community well for the past half century. The Waikato Gold Jubilee Open Tournament is being hosted by the Hamilton Tennis and Squash Club on 1-3 May 2015. This is a great opportunity to pop down and watch some exciting squash over the course of the weekend. It will feature some up-and-coming young professionals progressing through to a more international level of competition.

Over the last 50 years Waikato has produced some real champions with Ross Norman best remembered for winning the World Open in 1986. He had been ranked no.2 in the world for some time before this. Also Leilani Joyce (now Rorani) whose highlights include winning two British Open titles and four New Zealand Championship titles. Her ultimate goal of achieving a World number 1 ranking came to fruition in 2000.

Here we are in the year 2015 and Waikato is still churning out the champions. We boast a number of top performers representing our region on both the national and international circuit. Joelle King (Cambridge), Kylie Lindsay (Matamata), Anika Jackson www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

(Hamilton), Trevor Coulter (Hamilton), Nadine Cull (Taumarunui) and Casey Owen (Thames) were among those in 2014. They range from age 13–80 which paints a pretty clear picture of how squash is definitely a game for any age or gender.

In fact Trevor Coulter the World Masters Champion of the 80 plus age group didn’t start playing until age 41. As he says, “it’s never too late to start.”

Glenn Carson (Hamilton) excels in the squash arena but as an international referee. Chosen to be an official at the Glasgow Commonwealth Games in 2014 was a highlight and he is working toward his World Squash Federation Referee qualification. Squash in Waikato provides a wonderful bunch of role models for our juniors and members to aspire to.

“If you haven’t already tried squash, now’s the time to give it a go,” says Glenda. “Try something new in 2015 that will lift your energy levels, give you a superb workout in a short space of time and challenge you at your own level in a fun social environment. You’ll have fun with others, who like you, enjoy being fit and healthy too.”

For more information on where to have a go, visit: Squash Waikato Website: www.squashwaikato.co.nz Squash NZ website: www.squashnz.co.nz Sport Waikato website: www.sportwaikato.org.nz

Glenda Knox Glenda Knox is the SportsForce Squash development officer.

Squash Waikato has partnered with Sport Waikato to employ Glenda in a Sports Force Development role (20 hours a week). Glenda is responsible for providing opportunities, resources and tools to clubs and schools to get more people playing and upskilled at grass roots level. “It’s all about ensuring a strong and capable delivery of squash so that new players can get the best experience possible,” says Glenda.

This role has also enabled the Waikato region to embrace the Kiwi Squash Small Nix (age 5 – 8) and Big Nix (age 9-12) programme, a world class resource which is now rolling out into selected schools/ clubs who meet the necessary criteria. Small Nix develops strong fundamental skills in children who often don’t get much opportunity to develop these at a young age. Big Nix starts developing more squash-specific skills and provides free coaching for students at a squash club for an entire term.

“The aim is to have clubs continuing these programmes after school to ensure consistency. Our clubs, schools and Sport Waikato energisers are excited about working with the programme and keen to see the results.”

about squash Season: March – October Number of Affiliated Clubs: 25 Number of courts: 67 Number of club members (Excluding casual players): 2068 Percentage of graded players (J – A grade): 70% Percentage of males /females: 60/40 Percentage of junior boys/junior girls: 63/37 Total senior players: 1547 Total junior players: 521

Interesting info  Recent changes to the way sports are selected for Olympic inclusion isgood news for squash. Squash is recognised by the IOC and Inside the Games (an important Olympic website) is conducting a poll on which sports should be added. Here is the link to it so please vote for SQUASH. www.insidethegames.biz/polls/92-whichsport-should-be-added-to-the-olympic-programme-at-tokyo-2020  Big-hitting Aussie Cameron Pilley, broke his own world speed record smashing a squash ball at an amazing 176 miles per hour (that’s 283km/h)  The game was formerly called squash racquets, a reference to the “squashable” soft ball used in the game.  Kiwi legend Susan Devoy holds the record for being the longest standing number one in the World from 1984 to 1993.  The first nuclear reactor was built by scientists on a squash court at the University of Chicago in 1942 www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Anika Jackson

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hen it comes to squash, 13-yearold Anika Jackson has set herself a lofty goal; to be world champion.

However far from being an unrealistic teenage dream, the accomplished athlete already boasts national and international titles and experience.

She also has a well thought out game plan, with short-term and long-term goals, and clear stepping stones of what she plans to achieve through to the year 2031, where she will focus on stage four of her plan; major international senior titles, culminating in the world open championship.

As well as talent and work ethic, Anika is also remarkably well- equipped with the knowledge of what it takes to succeed.

Squash is a very much a family sport and she follows in the footsteps of an impressive family pedigree. Anika’s aunt Leilani Rorani won the British Open twice, reached No1. World ranking and won two gold medals for her country.

“Leilani’s international achievement and success has always inspired me to work hard when training and competing, especially when it gets tough,” says Anika.

“Playing squash and physical activity is encouraged in my family and something we all do together. I am extremely blessed to have grandparents, parents, aunties and an uncle who played squash and reached a high level, with a few of them representing Waikato district and seniors and juniors.”

Despite her youth, Anika is already a sports star. Among her achievements is 2014 Oceania U13 runner-up, Waikato Junior Age Group (13) winner, North Island Junior Champs (U13) winner and a swag more national titles, back to her first when she was just nine years old.

Name : Anika Jackson Age: 13 What is your level of involvement in squash?

I am involved in squash at a national and international level. I have won the under 11 and under 13 New Zealand junior titles and will compete for the under 15 title this year in Invercargill.

The 2014 Oceania Junior event was my first international tournament where I came runner-up in the under 13s. I will compete in two international junior events this year, the Oceania and Malaysia Junior age groups.

What grade have you reached already?

I achieved Grade B1 last year when I was 12.

What do you enjoy most about squash?

I love travelling to different places around the country and I love winning.

How often do you train?

I have squash training three to five times a week and have fitness training two to three times.

What are the benefits of squash for your health and wellbeing?

Squash helps me to stay active, meet lots of people, showing my school mates, friends and other family members how to play the game.

What is your biggest challenge?

One challenge for me is overcoming fears when I play opponents who are a higher grade. But the biggest challenge is achieving enough funding to cover expenses for international tournaments. If I am to be the best I must compete against the best juniors in the world.

What other activities do you do to help with your squash?

Thanks to ‘The Adastra Foundation’ I have a gym membership at the Avantidrome where I have access to a high performance bike to complete my cardio workout and a personal trainer who assists me to complete a strengthening and flexibility programme.

Describe your nutrition and lifestyle: You know I am at that age where I just want to eat everything. It’s a good thing I want to be a squash champion, it helps me to have an even balance.

I love pasta, fried rice, salads, nectarines, strawberries and ice cream. Most of my time is spent with my family. We do everything together like going to church, cycling, running around the lake, walking along the river walkways and playing squash together.

Also, I am excited to be going to Hamilton Girls’ High this year and meeting up with my school friends.

What motivates/inspires you?

I am inspired by my aunt, Leilani Rorani who won the British Open twice, reached the number one world ranking and won two gold medals for her country. Her international achievement and success has always inspired me to work hard when training and competing, especially when it gets tough.

What are your future plans?

I want to travel to international junior tournaments...compete in major junior and senior New Zealand squash events and be happy in the sport I love.

What’s the best advice you’ve ever received?

To never give up and always try my hardest no fitness February 2015 9 matter who Ijournal am playing.

Brendan Hunt

Trevor Coulter

Having a ball with squash

T

revor Coulter is living proof that age is no barrier to succeeding in a sport. The fit and active 80-yearold has a swag of tournament wins to his name, since taking up the sport when the Frankton squash courts were built back in 1976.

The low-key Hamilton player is also the current World Masters Champion (80-plus age group) and plans to defend his title in two years in Johannesberg, South Africa. While he mostly plays socially these days, he does still compete at the two major competitions; the New Zealand Masters and the World Masters Championships.

“I leave the Waikato Masters to the other players. There’s too many ‘kids’ (younger players) in it,” he chuckles.

Since his first international tournament in 1998, at the World Masters Games in Portland, Trevor has enjoyed many travels around the Globe – all in the quest of chasing that small black squash ball.

The former tennis player was ‘badgered’ into having a go at squash by a friend.

“We played a lot of tennis together but he also played squash at a Hamilton club and kept at me to have a go. Finally he jacked up a time and I played against his 12-year-old son and got a hell of a hiding.

“From there I thought it was probably a good idea to have another go.”

Trevor joined with a lot of other friends and much of the appeal of the game was its social aspect, although his competitive spirit also had something to do with it.

“Squash came along at the right time. I was 41 and my daughter was 16 when we joined. We would go down together after she had done her homework and play between about 10–10.30 pm. Back then the courts were packed and it was the best time to get a game.”

Name: Trevor Coulter Age: 80 Grade: They’ve got me at D2 now but when I was at my most competitive I was B grade.

What do you enjoy most about squash?

If you ask my wife she would say going to all the overseas tournaments. She supports me when I’m overseas but never seems too worried about the ordinary tournaments back home. The travel is good fun. I remember back when I first started playing it was a very social game and then suddenly you regret it when you realised you’ve got to play at 8am.

How often do you train and play?

What’s that word train mean? The only time I train is if I get down to the courts and my mate can’ t make it and then I try and hit the ball around the place by myself. Otherwise I play socially three or four times a week. I play tennis Monday nights and Wednesday mornings too.

What are the benefits of squash to your health and wellbeing?

Let me put it this way…it allows me to drink and keep my weight the same.

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here’s no age limitation as to when the squash bug can bite. St Paul’s student Brendan Hunt is a keen player who is striving to beat both his dad and his coach.

Name: Brendan Hunt

Age: 14 Level of involvement in squash: School (St Pauls), local club (Huntly Squash Racquets Club) and Junior tournaments.

Grade: J2 How and why you got involved in squash?

Mum, dad and my sister play as well. I have been going down to the squash club for as long as I can remember and always used to jump on a spare court.

What’s the biggest challenge in the sport?

It has got to be able to entice the youngsters to get involved. Squash has a good future as it can help to keep people active as they get older too. Playing a game of squash doesn’t take as long as tennis and definitely not as long as golf. You can stay fit and of course have a drink afterwards.

What other activities do you do to help with your squash?

Mow lawns. It’s all about just playing squash and enjoying the game. It’s about having fun with your mates…it’s a shame there are those who think they are too old to play squash.

What motivates and inspires you?

First thing that comes to mind is that I don’t want to get old, so you gotta keep doing everything. Whenever you stop doing something it goes backwards. Harvey Coombes from Taupiri and I have a promise of a match when I turn 100.

He’ll only be 90!

What are your future plans?

I’ve got to go to Jo’berg in two years time to defend my title but then I’ll have to put up with all those kids coming through probably. I played one in Christchurch in October.

He’d only just come up to the age group. I saw him in Hong Kong this year and he was still playing in the 75 plus age group. He’s on the hit list.

What’s the best advice you’ve ever received?

I’ve never had any. I don’t give any either as probably noone would listen.

What you enjoy most?

The challenge of moving up the grades.

How often you train/play?

Two or three times a week.

What benefits do you get from squash?

It’s great for my fitness and having fun with my friends.

What’s the biggest challenge in the sport?

Keeping my focus throughout the whole game.

What are other activities that help with your squash?

I also train three nights a week in competitive swimming and do a bit of running.

How does nutrition and lifestyle assist with your game?

I like to eat pasta before my training, and eat healthy at home with many home-grown vegetables.

What motivates/inspires you?

To beat my dad (one day). My coach at Huntly, Gordon Murray, who is well into his 70s and still active in squash, inspires me.

What are your future plans?

Make the top team for school nationals.

What’s the best advice you’ve ever received?

Watch the ball.

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What are the benefits of squash?

It helps to control weight over winter and I feel great after exercising and catching up with people.

I am a big fan of magnesium supplements to combat sore muscles, it makes a real difference.

What motivates/inspires you?

Fitness and health. Also when I lose a number of games in a row I will start fitting in more games, start doing lunges and squat exercises randomly in the kitchen (not sure if that helps).

What’s the biggest challenge?

I try to keep improving and moving up the grades. Finding time to fit in squash between work and the kids’ activities.

Also, being beaten by younger players with good grace.

What are your future plans?

Get the kids more involved in squash, keep enjoying it and buy more colourful squash skirts.

What other activities assist with your squash?

I run when I can fit it in. And good baking skills help for the club plate to keep team captain Shelley happy, she taste tests everything.

What’s the best advice you’ve ever received?

Have fun and just enjoy it. Never try to out-run a 20-year-old…It doesn’t end well.

How would you describe your lifestyle?

Rachel dixon

R

achel Dixon is a busy mum of two who started playing as a youngster. Her parents played squash and now she is passing her love of the sport onto her children.

Name: Rachel Dixon Age:39 Grade: B2 How did you get involved in squash?

My parents played squash at Leamington Squash Club and got me involved at a young

age. I really enjoy the social aspect. It is great being able to catch up with friends and exercise at the same time.

What do you enjoy most about the game?

It is a fast and furious game which only takes an hour or so to fit into your day. Again the social aspect, I have made some lifelong friends.

How often do you train/play?

I aim to play three times a week, fitting it around the kids’ activities

George and Ben Dixon.

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Waikato Tennis Centre 30 Old Farm Road PO Box 4212 HAMILTON EAST 3041 lugtonsquash@gmail.com

A friendly club with courts freely available, located at 30 Old Farm Road, Hamilton East • Modern facilities, 3 courts, great for both social and competitive play.

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• To join or to get a feel of the game, come down to club night on Mondays from 6.00pm and talk to a committee member who will gladly assist you.

For more information please visit our website: www.lugtonparksquash.org.nz

fitness journal February 2015

11

Badminton bites

All about badminton When it comes to badminton talent, the Waikato region boasts a massive representation of top class players. In fact, Waikato players made up half of the New Zealand Commonwealth Games team and Waikato Badminton is one of the strongest associations in New Zealand.

T

he mixed doubles pairing of Waikato siblings Oliver and Susannah Leydon-Davis has been the most successful for New Zealand in recent years, reaching a World ranking within the Top 50 and qualifying for both Commonwealth Games and the World Championships.

Individually both players boast a swag of national and international achievements.

The former Hillcrest High School students present a formidable partnership in the

Cambridge, Putaruru and with unaffiliated clubs in Matamata, Morrinsville, Tokoroa and Te Kuiti, the best place to check where these clubs are based is on waikatobadminton.co.nz  Waikato Badminton has a purpose-built 10-court facility which is open 24/7 to card holders. The bookings system is fully automated including the ability to book online. Members are not tied into ongoing membership fees as Waikato Badminton operates on a “pay to play” basis, which means that if you don’t come in and play, you don’t pay.  Casual players are welcome. People do not have to be a member of a club in order to play. Racquets and shuttles are provided free of charge during office hours for people who want to come in and have a go.  Waikato Badminton runs events for young and old each calendar year. This year, secondary school competitions will run in Hamilton, Tokoroa and Te Kuiti and an intermediate school competition will also be held. For more info about school events, check the website or email events@waikatobadminton.co.nz

pairs’ competition and are just as devastating when playing solo.

Fitness Journal chats with Badminton Waikato CEO Tjitte (TJ) Weistra, who holds national titles and a World title under his belt (men’s singles 2011).

How to get involved:  More than 20 Clubs are affiliated to Waikato Badminton. Spread across Hamilton, Horsham Downs, Te Awamutu,

Did you know...  Waikato Badminton is one of the strongest associations in New Zealand and the only one outside the Auckland region that can compete with Auckland  50 percent of the 2014 NZ Commonwealth Games’ team came from Waikato home-grown or homebased players.  Waikato won the premier league title (Wisden Cup) in 2010 for the first time in 73 years and also went on to win it in 2011 and 2012.  The Wisden Cup team was awarded the Brian Perry Sport Waikato Team of the Year Award on the basis of this performance.  The NZ U19 and U15 national junior squads feature a high number of Waikato youngsters.  The Waikato U17 team won silver at the national championships in 2014 which was the first time Waikato ever achieved this.  Current Waikato players who are also NZ Squad members are: Oliver Leydon-Davis Susannah Leydon-Davis Madeleine Stapleton Michael Fowke Chris Steeghs (U19) Erena Calder-Hawkins (U19) Jasmanjot Virk (U19) Matthew Graham (U19) Josefine R Jensen (U19) Jahvaya Wheki (U19) Adam Jeffrey (U15)

“All ages, all abilities, all year round” Hire a Court • Stadium accessible 24 hours per day, 7 days per week, 365 days per year • Online bookings and stadium “DIY” booking system available • Casuals & Members • Hourly rates start from as little as $3.25 per person per hour (based on 4 people playing) • Students play from as little as $2,50 per person per hour (based on 4 people playing) Join a club • More than 20 clubs to choose from across Waikato • Social Day clubs available • Check our website for clubs and how to join or come and see us at the office • Interclub and business house competitions available for competitive players Juniors • Junior clubs available across Waikato (check website or contact us) • Coaching programmes available range from development to representative and high performance • KiwiSport and school programmes available all year round Pro shop • Shop on site for all your badminton needs • Racquets, shuttles, shoes, restringing etc.

• Equipment available from beginner to advanced • Drinks and snacks • Eftpos available

www.waikatobadminton.co.nz www.facebook.com/waikatobadminton Email: office@waikatobadminton.co.nz Phone: 07 856 3049 Mobile: 021 464 229 (TJ) Eastlink Badminton Stadium, 30 Old Farm Road, Hamilton East

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fitness journal February 2015

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Profile on: Madeleine Stapleton Meet Madeleine Stapleton, competitor at the Commonwealth Games held in Glasgow, 2014, qualifier of World Championships 2013 and 2014, Oceania Championships Team Member 2014, and various junior national titles.

my life, amongst sports and university. I love the beach, especially Waihi, and will take any opportunity I can get to travel. Socialising also falls high on my list of favourite things to do in my downtime. I have many favourite movies and may be a bit biased when I say that the Hobbit is right up there or the 21 year-old Kiwi doubles speYou are on a Sir Edmund Hillary Scholin my favourites. cialist (with some serious Danish arship at Waikato Uni. What does that What message would you like to give to blood) it has been cracker few years. mean to you? other badminton players or sportspeople Born and raised in the Waikato The Sir Ed scholarship really aims to aid ‘Maddie’ is a young woman on a mission. you in excelling in your chosen sport, paying in general?

Never give up and always follow your The half Kiwi, half Danish athlete, defor your full university fees and gym memCUSTOMER: ALLSTAR XTREME PROOF TIME 25/08/2014 3:43:54 there p.m. are people dreams.

Just remember scribes herself as a ‘typical 21 year-old’. The bership and helping you with your studies around you that are there for support and REP ID: T306 LAST RUN: 08/29/14 Sir Edmund Hillary scholar is completing if needed. To me, this is extremely useful, to help, so set goals and work hard to reach SIZE: 18.2X8 her Honours degree majoring in Psychology saving money to pay for tournaments and them. Stay positive and don’t stop fighting at Waikato University. trainings and everything that comes with Widely known as Maddie, her attitude to travelling with my badminton. It also acts as because you only get out what you put in.

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sports, study and life can be summed up easily: “I believe that living life to the full is vital”.

Question time: When did you start playing Badminton, where and why?

My first experience playing was at Hamilton Junior club nights when I was around nine years old. I started because my older brothers played and also my mum, so I was basically dragged along.

You were a good swimmer and track athlete too, why did you choose Badminton instead of swimming and running?

Swimming was such a huge commitment as we were made to train twice daily at such a young age. Swimming laps up and down the pool also became a boring routine as you can imagine and getting up at 5am in the winters was also off-putting. Running was much the same and very repetitive. I chose to excel in badminton as trainings were more varied and fun and, unlike swimming and running, it involves more of a team element.

a support network, developing leadership.

You were a part of the New Zealand Badminton Team that competed in Commonwealth Games held in Glasgow in 2014.

How did that feel?

Being a part of the squad at the CWG was absolutely amazing! It was a truly memorable experience and it really meant a lot to me. All the effort myself and my partners put in to qualify for Glasgow made being selected all the more special. It was awesome being surrounded by like-minded people in the village and competing against some of the world’s best players. It is, without a doubt, one of the proudest moments I have ever had and I feel so privileged to have been given the opportunity to compete at such a high level.

Can you some up in one paragraph all your favourite things?

One of my favourite things has to be food.

As you can imagine, I spent a lot of time in the food court at CWG! I have a massive sweet tooth. Family and friends come first in

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fitness journal February 2015

13

Yoga on the run

7. Turn back to the front. Step your back foot in closer to your front foot, with the back toes pointing almost forward, turning outwards just a little.

Straighten both legs, square your hips to face forward. Fold your arms behind you, either holding your elbows or with hands in prayer position.

Inhale your spine long, then exhale fold your upper body forward over the front leg.

Look to your front toes. Focus on drawing the hip of the front leg away from the toes, targeting a hamstring stretch in pyramid pose.

Whether you are an athlete on the run, on the bike, or anywhere in the great outdoors this summer, it’s easy to fit some yoga into your training sessions.

By Sarah MacDonald

I

ncorporating yoga into your training schedule doesn’t mean you have to attend an hour-long class in a studio.

Tagging a shorter yoga routine on directly before or after your workout is an efficient way to make sure you get some stretching and focus work in on a regular basis, wherever you are. Plus, yoga in the outdoors can be wonderfully invigorating and relaxing.

The yoga sequence illustrated here can be used to start moving and warming up your body before a workout, or as a deeper stretching session after your training.

2. Inhaling, raise your arms and lift your right knee.

As you exhale lunge your right leg back long behind you, keeping heel raised.

Lean your body to angle forward and bend your left knee to come into arrow lunge.

Reach long through your fingertips and your back heel.

5. Inhale back into crescent lunge, raising both arms overhead. As you exhale split your arms, right arm forward, left arm back, and twist to your left for a twisting crescent lunge.

Focus on keeping your hips level and growing your spine long as you twist with each breath.

8. Slowly shift your weight onto your front leg as you lift your back leg out behind you and lean forward into warrior three pose (aka ‘Superman’).

The arms can be anywhere you need to help with balance – on your hips or to the side.

yoga on the run – basic routine: You can do this short routine in shoes or bare feet, wherever you are, no mat required.

It incorporates strength, flexibility and mental focus. The poses move you through lunges to stretch hips and the front of the body, hip openers, stretches for the legs and side of the body, mobilisation and lengthening of the spine, and balance work. All in a short and simple routine.

Do all the poses on one side of the body, and then change sides and repeat; this completes one full round.

Before your workout: Flow through the sequence holding each pose for three to five breaths. Do three to five complete rounds as a warm up.

After your workout: As your muscles will be warm, move more slowly through the sequence, holding each pose for thirty seconds to allow the stretch to deepen through the body. Do two or three complete rounds.

As you move through the sequence, focus on maintaining a long easy breath. Pay close attention to how you move between the poses, making your transitions as graceful as you can and engaging some core support to stabilise. As you hold each pose, pay attention to your alignment, and allow your body to open into each pose with a balance of ease and stability.

6. Inhale back through crescent lunge. Then exhaling, continue twisting the opposite way, arms splitting forward and back, to come to warrior two pose. Your front leg remains bent, knee over the ankle. Your back foot plants down strongly, working your leg to straight.

Open your body to the side.

9. With control, stand tall again, bringing your right leg forward and through to a bent knee raise.

Then lower the right leg back to stand in mountain pose. Repeat on the other side.

3. Inhale your body upright to crescent lunge, with your arms extending to the sky. This pose opens the front of the body.

Variations can include moving your spine towards more of a backbend, and/or clasping your hands low behind you and extending your arms away to stretch the front of the shoulders.

The sequence 1. Begin standing in mountain pose.

4. From crescent lunge with both arms raised, lower your left arm down beside you while stretching up more through the right arm.

Slowly lean to your left for a crescent lunge side stretch.

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fitness journal February 2015

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Fitness trends The American College of Sports Medicine commissions a survey every year into the predicted fitness trends for the coming year.

BY Alison Storey

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hey listed 39 possible trends in their 2015 survey; the top 25 trends from previous years were included, as were some emerging trends identified by the staff and editors of ACSM’s Health & Fitness Journal. To keep it fair, the editors represented all four sectors of the health fitness industry (corporate, clinical, community, commercial), as well as academia.

Now in its ninth year, 2015 has turned up some surprising results.

High-intensity interval training smashed into the no 1 spot in 2014 previously held by educated, certified, and experienced fitness professionals, which has been in that position since 2008 and in 2015 appears at no 3. Interestingly body weight training took over the no 1 spot for 2015 – the kind of exercise you can do in your living room with the dog watching and don’t need a gym for; good old burpees and push-ups kind of thing

(although exercise can be made lot more fun by a trainer and big space).

The 2015 ACSM Worldwide Survey of Fitness Trends shows ongoing support for many of the previously high rated trends.

However it also reinforced the deletion of four trends that were strong for several years but have now been unceremoniously dumped by the exercising public. Zumba, which first appeared in the top 10 (no 9) in 2012, fell to no 13 in 2013, dropped out of the top 20 last year, and dropped further in 2015 (no 28 in 2014 and no 34 in 2015). Perhaps the Olympics in Rio in 2016 will see a revival.

Pilates, indoor cycling, stability ball and balance training failed to appear on the list of top 20 trends in the health and fitness industry, which they say supports the theory that these were fads and not trends, and in doing so puts questions around the effectiveness of spin classes.

Some argue that a persistent sluggish economy in the US has influenced the results and that training programmes requiring expensive equipment or technical instruction are not supported because of the increased cost. Fitness New Zealand is currently undertaking a similar nationwide survey and it will be interesting to see if NZ follows the US in fitness trends as is commonly believed.

Watch this space.

Still others argue that Zumba, indoor cy-

Top fitness trends for 2015 1 Body weight training

7 Yoga

2 High-intensity interval training

8 Fitness programmes for older adults

3 Educated, certified, and experienced fitness professionals

9 Functional fitness 10 Group personal training

4 Strength training

11 Worksite health promotion

5 Personal training

12 Outdoor activities

6 Exercise and weight loss

13 Wellness coaching

cling, and Pilates have run their useful course.

What this shows is that important investment decisions around the way you choose to pursue your fitness goals should be based on emerging trends, as embraced by knowledgeable fitness professionals and exercise specialists.

And so perhaps not the latest exercise

14 Circuit training 15 Core training 16 Sport-specific training 17 Children and exercise for the treatment/ prevention of obesity 18 Outcome measurements 19 Worker incentive programmes 20 Boot camp

innovation marketed during late-night television or the next hottest celebrity endorsing a product. (Tae-bo anyone?).

Disappointingly, all the talk around kids’ fitness programmes from a couple of years ago seems to have run its course too. Here’s hoping they’re all out playing sport then. www.storeysport.co.nz

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15

attending this free information evening, contact them directly via Clean Kitchen & Co on Facebook.

“We get invited to many social functions and there are rarely any healthy options.

We’re out to change that and help educate around health, nutrition and fitness, said Kellee.

Clean Kitchen

Kellee Antoinette (left) and Ashleigh Crate.

The art of clean eating Two Hamilton friends are following their dreams to forge a new business focused around clean eating and healthy lifestyles.

They are boldly launching a clean eating business, incorporating catered functions, weekend retreats, boot camps and nutrition advice. Fitness Journal finds out more.

M

any people focus on health as part of their lifestyle, from working out regularly to making sensible food choices.

However when it comes to socialising, there are often limited options and good intentions fly out the window.

Like many people in their 20s, socialising is an integral part of lifestyle for Ashleigh Crate and Kellee Antoinette. However, the pair is determined to implement a healthier

aspect into socialising, with the creation of their business Clean Kitchen & Co. Focused around clean catering and providing clean healthy drinks and nibbles for their clean events, the business also offers nutrition plans, weekend retreats and boot camps, seminars around sport, chemistry, nutrition, and how to go from fat to fit. Their clean events will include giveaways from local health organisations and businesses.

“We are both business-oriented and love

health and fitness. Clean Kitchen & Co is the perfect combination of the two,” says Kellee.

Shared interests From a high achieving sporting family, Kellee’s career focus was always based around chemistry and science. After achieving a BSC in chemistry, she studied as a personal trainer and in nutrition as a ‘hobby’, before realising that was where her true interest lay and went on to become a cafe manager.

With a BCS in marketing and public relations, Ashleigh’s focus is around business and banking. She is also a personal trainer and competes in Body Building, Bikini Class.

“We’re really passionate about implementing health and wellness into every aspect of life,” says Kellee.

Sharing a commitment to their own health, as well as a vastly different set of complementary skills, the Hamilton friends are setting out to bring a fresh approach to social events such as baby showers, hens’ nights and friends and family get-togethers.

“We’re really passionate about implementing health and wellness into every aspect of life,” says Kellee “Sure, you can go to the gym and eat healthily during the day, but what about when you socialise? It is often then that healthy lifestyle habits go down the drain.

We want to bring health to events and change the focus of get-togethers to include clean and healthy drinks and nibbles.”

The pair are launching Clean Kitchen & Co on February 26. If you are interested in

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fitness journal February 2015

Business goals With qualifications in chemistry, nutrition and fitness, Kellee and Ashleigh have a broad business goal; to help people take charge of their health, wellbeing and overall happiness. They have spent considerable time and effort working on their business plan for Clean Kitchen & Co. “We understand the hard work and dedication it takes to run a business efficiently,” says Ashleigh.

“We want to inspire others to live a healthy lifestyle. These events are fun and something those who already live a healthy lifestyle, or those aspiring to can host or attend without ruining their diet. Each attendee will receive a recipe book and goodie bag containing organic items, vouchers and information.”

As well as preparing clean recipes for events, Kellee and Ashleigh will chat about the chemicals in food, the importance of a good diet and overcoming various food issues.

This is backed up with retreat weekends, nutrition plans, personal training and boot camps.

Fast friends Although both girls attended Sacred Heart Girls’ College, it wasn’t until they met up on the first day of their personal training course that they became fast friends.

“We just hit it off immediately. We had the same passion driving us toward our goals,” says Kellee.

“After chatting about nutrition and how hard it is to stick to a clean and healthy diet while being social – Ashleigh came up with the idea of hosting ‘clean’ dinner parties.

“The idea continued to develop; with countless hours spent planning, researching and sharing ideas.

“We are driven and focused and having reached a point where plans needed to be put into action, we made a joint decision to give it our all and strive to be a positive influence and mentor in the lives of others,” said Kellee.

Despite having successful careers in their chosen fields, they have no doubts about their decision to forge a new business together.

“We want to pursue what makes us happiest and what will make our lives more meaningful.

“We are looking forward to making a positive impact on people’s lives, whether it is in fitness, nutrition, health and wellbeing, motivation or even just to give them support.”

a bit about Kellee Kellee Antoinette (23) Raised in a sporting family (her stepfather is an Olympic rower and her father a top New Zealand motocross racer), Kellee has played many sports over the years and always maintained a reasonable level of fitness. However she has also experienced the opposite end of the spectrum and this is one of the things which fuelled her quest for knowledge around health and nutrition.

“When I was 17, I put on 15kg and went to war with my body. I ate because I was unhappy and then hated myself for it. This led to a completely unrealistic and unsafe goal of being ‘skinny’. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

“Over the next two years I over-exercised, starved myself and obsessed over every single calorie I put into my body. I didn’t care about nutrition, or muscle mass or giving my body all the nutrients it needed, all I cared about was being skinny.

“And that’s what I got. I was 62kg with a 6ft frame and wanted to be smaller.

“The importance of clean eating and nour-

“I am happier and healthier than I have ever been and wish to share my experience and knowledge with everyone. I am setting out to motivate, educate, support and inspire all who have struggled with their heath.”

a bit about ashleigh Ashleigh Crate (20) An excellent example of how two people with different stories can share a common passion to help others, Ashleigh’s story has seen her morph from an ‘unsporty’ youngster to a driven competitor who now competes in body building - bikini classes.

“Growing up, although I played sport, I was never a ‘sporty person’ wasn’t fit and not happy with my body.

“This didn’t affect me in a big way when I was younger, but as I got older I grew more self conscious.

“Coming out of high school I landed a great opportunity working at BNZ, started university and although I was in a ‘happy place’, my negative body image really brought me down.

“So I did something about it.”

ishing my body wasn’t fully realised until I was diagnosed with an autoimmune disease of the thyroid gland, which makes me very sensitive to gluten, refined sugar, over/under eating and over/under exercising.

“This wake-up call forced me to rethink the way I treat my body, especially the way I talk to myself.

Kellee admits her mindset has completely changed. No longer concerned with her weight (she doesn’t even own a set of scales) her focus is now on building muscle mass and nourishing her body with a well balanced diet and exercise programme.

“I am happier and healthier than I have ever been and wish to share my experience and knowledge with everyone. I am setting out to motivate, educate, support and inspire all who have struggled with their heath.”

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Ashleigh went to see Jake Campus and in just 12 months transformed her attitude and physique.

“I went from being 19 years old, 32 percent body fat (obese range) quite short, but 69kg, unfit and wouldn’t be seen in a bikini, to less than a year later having 12 percent body fat (athlete/bodybuilder range), weighing 56kg, fit and standing on stage in front of hundreds of people in a bikini.”

She followed this achievement up by qualifying for the IFBB Body Building Nationals 2015, which she is training for now.

“Wow, my self esteem, my lifestyle, how I treat myself and others all changed for the better. I have never worked so hard for something in my life. I love my life now and all I want to do now is to help others get to the same point because it is such an amazing feeling,” she said.

Quick bites  Ashleigh and Kellee share the cooking duties in the kitchen. Their experience as personal trainers in nutrition and bodybuilding has given them an impressive depth of culinary knowledge.  Kellee’s favourite recipes to make are rose water bliss balls. These tiny delights are gluten and dairy free and also free from refined sugar.  Kellee has carefully researched clean recipes for tasty treats which do not affect her nutrition plan or autoimmune disease  Ashleigh’s focus in the kitchen is creating dishes packed with macronutrients  Ashleigh’s favourite ingredients to work

Photos: Kylie Limmer – Same Shoot Different Day Photography.

with are potein powder, oats, rosewater and coconut  All recipes are prepared and packaged in a commercial kitchen

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P U T A R U R U

fitness journal February 2015

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Summer shoulder care With summer in full swing, the tennis courts are full and the cricket pitch is being well used. With so many people picking up a racquet or throwing around a cricket ball, we are seeing a lot of new shoulder injuries at Advance Wellness Centre. Many of these injuries can be prevented or reduced in severity if you follow a few of the principles below.

By John appel

F

irst a quick anatomy lesson. Most people know that the shoulder is a ball and socket joint, but don’t realise just how shallow the socket is. When I was at school in Ohio we had a shoulder specialist who worked with the local major league baseball team and he compared the stability of the shoulder with that of a bowling ball sitting on a golf tee. In other words, not very stable at all.

The shoulder is primarily held in place by a variety of muscles and ligaments, rather than bony structures. The smaller and deeper group of shoulder muscles are called the ‘rotator cuff’ muscles. They are a group of four muscles which act as stabilisers to hold the upper arm to the shoulder blade. In order for the shoulder joint to work correctly, all of these smaller muscles are re-

18

quired to work in unison with each other, as well as the larger muscles of the shoulder girdle.

At the moment the most common injury we are seeing is impingement or pinching of the deep rotator cuff muscles.

Here is a brief description of impingement.

Impingement – Pressure on one or many of the rotator cuff tendons, which can lead to tendonitis (inflammation of the tendon), tears and bursitis (inflammation of the bursae. Signs can include increased pain with use, increase in pain and stiffness morning or night, tender, red, hot to touch or ‘crunchy’ feeling/sound when moving the shoulder In our sitting-dominated society we are constantly in a head and shoulders forward posture which tightens the structures at the front

fitness journal February 2015

of our shoulders and chest and stretches the structures behind our shoulder joint, such as the scapula stabilising muscles. This imbalance can lead to muscle shortening, impingements and bursitis in the shoulder region. As soon as this happens your racquet game or throwing game will be severely restricted.

So how can you tell if your shoulder is too tight? Below is a simple ‘test for tightness’.

simple test for tightness Based on the Functional Movement System (FMS) The shoulder mobility reaching pattern This looks at the movement relating to the scapular/thoracic region, thoracic spine and rib cage.

The pattern looks at both shoulders range of motion. When doing the movement the neck and surrounding muscles should remain relaxed and there will be a bit of natural extension in your thoracic region.

It is easier if someone else can assist with the measuring.

Procedure: Firstly, measure your hand length from wrist crease to the tip of your longest finger. Stand with feet together and make a fist with each hand, thumbs inside the fingers.

All in one motion and at the same time reach one fist behind the neck and the other behind the back.

During the test the hand should move in one smooth motion and remain fisted. Now measure the distance between the two closest points of the hands. This test can be performed three times bilaterally.

If the fists are within one hand length (score 3) then that is good, if within one-and-a half hand lengths (score 2), not so good and greater than one-and-a-half hands (score 1) this is poor.

At the end of the mobility a ‘clearing test’ of the shoulder needs to be done to ensure no impingement is present as it can sometimes be undetected by the shoulder mobility test. Once again, this test can be performed with each arm. If pain is felt it should be noted and a score of zero given for the entire shoulder reach test.

The procedure is as follows.

Place the palm of right hand on left shoulder and lift your right elbow as high as possible, while keeping your palm on your shoulder.

So you have now scored your shoulder mobility. What can be done if there is some pain or lack of movement?

A couple of options to start with are foam roller exercises and strengthening scapula stabilising muscles.

Foam roller Benefits of using a foam roller include; reduced tension around neck, back and shoulders (can mean less headaches), improvement in posture by getting the spine into a ‘neutral’ position, increased circulation around the body, after exercise can reduce lactic acid and muscle soreness and if regularly used can reduce injuries and increase flexibility. They are aimed at stretching and massaging tight structures around the shoulder joint complex to increase functional range of movement.

Back – (Thoracic spine neutral relaxation).

Lay on roller lengthwise down spine. Press your lower back into the roller and relax. Press the back of the neck (not the head) into the roller and relax. Rest elbows on ground for balance. Relax shoulders. Let back muscles relax over the roller for 5 to 10 minutes.

Chest stretch - In this position to increase the stretch through your chest you can hold your arms out 90 degrees to your body. Hands and fingers should be comfortable.

Hold this position for 30-40 seconds to prevent hands and fingers from going numb.

Shoulder release - Another movement, in this position for additional shoulder range can be, raising both hands back over your head, slowly and pain free towards the ground.

Strengthening scapula stabilisers Once again, these exercises can be done by most people, if not then please give us a call.

The emphasis is on ‘quality’ not ‘quantity’. It can take some getting used to switching these muscles on and off as they are not easily visible and are generally stretched and weak with the increased forward posture lifestyle of today.

You will need a Swiss ball, some 1 kg hand weights and possibly some guidance at first until you get ‘the feel’ for the exercise.

‘W-hold’ (see pictures) Have feet against the wall, lie face down with chest area on Swiss bal, keep spine and neck in straight position. Look at the floor and let arms hang down.

Gently, retract (draw shoulder blades together) then keeping arms straight pull backwards up to level of body, at a 30-50 degree angle, pull together shoulder blades. In a controlled movement extend hand out so elbows are straight. Hold for 30 to 60 seconds.

T-Hold (see pictures) Same position as ‘W-Hold’ but with arms extended 90 degrees at shoulder height. Repeat as above.

So three simple stretching exercises on the foam roller and two simple strength exercises which will do a lot of good for your racquet game and throwing game.

If you are still struggling with any of these or want a full assessment of your movement mechanics please feel free to give us a call at Advance Wellness Centre. www.advancephysio.co.nz

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REV cycle race awarded international rating The 2015 edition of Cambridge’s REV Cycle Classic has been awarded the only UCI 1.2 rating in Australasia, cementing the race’s position as the premier one day cycling race in New Zealand.

BY Lauren Taylor

T

he announcement coincides with the event’s tenth edition in 2015.

This unique race has historically challenged the best riders to take on the heat of the Waikato summer as well as the region’s world-class cycling terrain.

The new appointment of the UCI 1.2 status is endorsed by BikeNZ. It is expected that teams of international riders will challenge locals on their home turf as they target valuable UCI points over the 137km course.

Race director Kevin Endres says the addition of the UCI 1.2 rating adds another level to the already popular event by encouraging international teams to compete against elite New Zealand cyclists in what is always a fiercely contested race.

“We always see a lot of strategy and competition out in the field, particularly when it comes to breakaways, the climb through French Pass and the final sprint.

It will make for an exciting race this year as we see a more international field, teams working together and riders going full throttle for sought after UCI points. We’re asking that teams and individuals interested go online to register for the event,” Kevin says.

The most popular category at the REV continues to be the challenging REV100, whereby hundreds of recreational and club riders from Waikato, Bay of Plenty and Auckland converge on Cambridge to participate in the 100km race.

The event takes place on Saturday February 28, from Tom Voyle Park, Cambridge.

Every year 1500 recreational and elite riders tackle Cambridge’s infamous cycling terrain. Race categories satisfy young children right through to the World’s elite riders. The REV has something for everyone and showcases the true spirit of cycling.

Entries are now open.

Paddy Bevin wins The REV Classic in 2014 with a new course record.

Photo: Stephen Barker

Performance nutrition for teens Nutrition for children and adolescents has recently hit the headlines again after a Campbell Live Special (since dubbed ‘LunchBox-Gate’). The show pitted dietitian against dietitian in a debate over what really constitutes a ‘healthy’ lunch. For some, these differing opinions have caused even more confusion, leaving parents’ unsure of what to feed their kids.

By Cliff Harvey Sports Nutritionist

P

erformance nutrition for teens can be an equally confusing topic. Much of this stems from the widely-held belief that adolescents simply ‘burn off’ excess calories. This under-values the role that diet has to play in the health of our ‘almost-adults’.

Much of the damage resulting from poor nutrition doesn’t have an obvious immediate effect, but can lead to a greater risk of metabolic disorders (metabolic syndrome and diabetes) and obesity in later life.

I was always fond of telling my elite high school and college athletes in North America that they could perform well in spite of a poor diet… but that they couldn’t do it for long. A poor diet in adolescence can lead to reduced performance later in an athlete’s career; causing increased inflammation and reduced ability to recover from stress or injury.

Quality of nutrition There is a key aspect lacking in much of the advice given to young athletes: quality of nutrition. Priority is given to total fuel (simply eating more!) and pre, during and post-training fuelling. This often takes the form of sugary sports drinks and sugar-laden or highly processed foods. But if an athlete is eating quality, natural, whole and unprowww.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

cessed food and plenty of it, we believe that they will not only get fuel they require, but also the essential, vitamins and minerals needed to reduce the potential for later metabolic damage.

Nutrient density By eating a diet focused on quality nutrition, we can help to ensure that athletes get all the essential and ‘secondary’ nutrients they need to support performance and long term health. USDA data suggests that in recent decades there has been a decline in the nutrient value of food crops and that we may need to eat twice the quantity of some foods to match the nutrients delivered in the 1950’s.

Food before supplements US Data suggests that over a quarter of teens use some form of dietary supplement, with multi-vitamins being most common.

This is not necessarily a bad thing. However, many athletes try to make up for a poor diet by taking supplements; or don’t pay enough attention to diet before trying to ‘boost’ performance with supplements. A multi-nutrient supplement can be beneficial (as an adjunct to a sound diet) to supply essential nutrients for performance growth and repair, but always ensure that it is a quality, trusted brand (such as NuZest’s Good Green Stuff).

Good Green Stuff bars are also a great option to encourage increased nutrient density in school lunch boxes or after-training packs.

Focus on quality, without the stress Adolescents are at a higher risk of developing eating disorders. The pressures of performance and body-composition ideals associated with sport may make adolescent athletes even more at risk.

When we focus on quality of nutrition, without excessive restriction of calories, or obsession over food amounts, we can en-

courage our teens to form positive, lifelong relationships with food.

The take home message for teens is to eat natural, whole and unprocessed food and plenty of it, and stick to high quality supplements if required, rather than stimulant-containing pre-workouts or any ineffectual (and potentially damaging) ‘anabolic’ supplements.

fitness journal February 2015

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Canoe slalom – what is it?

Canoe slalom is a competitive sport which sees paddlers negotiating obstacles called ‘gates’, as they make their way down a 300m white water rapid, racing against the clock.

Gates are essentially poles which can be coloured red or green, to determine the direction paddlers must maneouver through them. Paddlers incur a two second time penalty if they touch a gate, and a 50 second time penalty if they miss a gate completely. These time penalties are added to the time it takes to complete the course, which gives an overall score and determines placings.

While physical strength is obviously a deciding factor, canoe slalom is also a truly technical sport. The natural flow of the river creates rapids, waves, stoppers and eddies which paddlers must read, negotiate and adapt to as they complete their run.

Meet Matthew Arnott Hamilton-based Matthew Arnott is used to following his own path in life. The accomplished athlete is one of the few canoe slalom competitors in the region. He remains fully committed to his sport, despite the lack of support, finance and training partners.

BY Nicola Felton

E

very morning and evening while most of us are tucked up in bed, a lone athlete carries his kayak down to the river, gets changed on the bank, and trains, for hours, by himself.

Matthew Arnott has no fear of hard work and is determined to make it, even though at times it seems he’s paddling upstream (pun fully intended).

He’s the first to admit it isn’t easy being an athlete in a sport which receives almost no funding, and is for the most part, unheard of in Waikato. However, that’s exactly the situation Matthew is in. Fortunately he is self motivated and driven to succeed.

The competitive canoe slalom athlete is taking matters into his own hands and is on his way to the top.

Humble beginnings Growing up in the small South Island

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fitness journal February 2015

town of Alexandra where extreme adventure sports are the norm, Matthew and his friends started kayaking pretty early on in life. Gathering his mates, he would adventure off and ‘play’ on the river. Over time this developed Matthew’s passion for the sport of canoe slalom.

It wasn’t exactly love at first sight. Matthew vividly recalls falling out of his boat and ‘swimming’ more often than rowing when he first started, most memorably at his first competition when he was 10. On that day, he adds “it happened to be snowing.”

For that reason, he advises anyone wanting to get into the sport, that it’s probably a good idea to start in summer.

The big move Matthew is now well and truly hooked on the sport. After finishing high school, he made the move to Hamilton to study at Waikato University. Currently in his second year of a three-year degree, studying towards

a Bachelor of Computer Graphic Design, Matthew jokes, “my friends in Alexandra have no idea what I’m studying, because we never had graphic design at school, so it was a bit of a gamble choosing a course and moving up here.”

A deciding factor in Matthew opting for Waikato University was the lure of the Sir Edmund Hillary Scholarship available. Having been a part of the programme for two years now, he is hugely grateful for the support that the scholarship provides him with.

“The financial support, gym membership, motivational speaking engagements and mentoring programmes are incredible. The scholarship has been a bit of a lifesaver for me,” he said.

Lack of support Unlike Europe where canoe slalom is well known, New Zealand is considered a ‘small’ nation for the sport, which means funding and support is minimal.

How to get involved in the sport?

If you’ would like to have a go at canoe slalom, contact Matthew Arnott directly via his website or Facebook page. Matthew is willing to connect with anyone thinking of getting into the sport and is happy to give lessons or share advice.

In fact, Matthew is one of only two athletes from Hamilton taking part in the sport competitively, which provides some significant challenges.

Like most sports, it requires a lot of training. Most of this he does alone. With many of the best canoe slalom athletes and coaches based overseas in the Czech Republic, he only receives ‘long distance’ coaching via email.

While the Waikato River is Matthew’s training ground, it’s quite different from the facilities that other canoe slalom athletes have access to across Europe and around the world where artificial, completely manmade rivers and courses with proper gates are the norm.

With a vast amount of river but no dedicated place to train, there are no gates for Matthew to properly practise the technical side of the sport.

In typical form, Matthew has taken matters into his own hands.

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“I strung up some gates over the river myself so I could train, but someone came and burned them down which was pretty annoying,” he says.

And just like that he is back to square one with no training facilities.

Although it seems like an uphill battle at times, Matthew has an incredible drive to succeed. His optimistic personality means he always makes the best out of any situation.

Matthew does two training blocks each day in the morning and evening. These alternate between being on the water, paddling, or being at the gym to build strength. He also runs to keep up his fitness and endurance.

His efforts are paying dividends. Matthew has represented New Zealand twice in the Junior World Championships, in Wisconsin in 2011, and Slovakia in 2013. Early last year he placed second in the U23 section at the NZ Open held at the Mangahao power station in Palmerston North.

Any spare time is spent studying and updating his website (www.matthewarnott. com) and blog with the added bonus of highlighting his graphic design skills.

His next big goal is for a top 10 placing at the Tokyo Olympics in 2020.

Until then it is a matter of relentless training, staying motivated and honing his craft.

Quick Questions with Matthew Arnott What you love most about your sport?

That feeling when you skim across the top of the water into an upstream while in control in the middle of a large rapid. I also love the kayaking family and community which I’m surrounded by and have been brought up with.

What are your most memorable personal achievements?

1st U23 New Zealander at the NZ Open held in January last year. Receiving the Sir

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Edmund Hillary Scholarship for the first time at the University of Waikato.

Selected to race in the Junior World Championships held in Sydney as part of the NZ Team.

Who makes up your ‘support crew’?

My family, friends and coaches who are always there supporting me. The Hillary Scholarship is also great to have on board.

My sponsors Hillary Foods are hugely supportive of me and my endeavors.

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What is your favorite food?

Muesli and smoothies after training What is your favourite quote?

“It’s better to live one moment as a tiger than a lifetime as a mouse.”

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What are your hobbies outside of your sport?

Creative design and new technologies, art, skiing, biking and swimming.

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fitness journal February 2015

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Glutey Girl Christina Stewart is a Hamilton blogger, photographer and frequent cafe haunter. For the last 13 years she re-adjusted her lifestyle to cope with multiple food allergies and intolerances.

Along the way she has discovered just how challenging, frustrating and time-consuming it can be finding suitable ingredients and places to eat.

C

hristina is one of many people in New Zealand living with food allergies and intolerances. While there’s no denying awareness has increased over the last few years, there’s still a significant amount of misinformation and misunderstanding floating around.

In this month’s issue of Fitness Journal, Christina launches her first column, where she will share some of her experiences and advice.

Christina’s journey of discovery has been many years in the making and through her blog she has connected with numerous people in a similar situation.

“When I say it’s been 13 years since I’ve been dealing with multiple food allergies and intolerances, it’s actually far longer. It’s 13 years since I have finally become aware of what has caused my years of dodgy health.

The best advice I have for others with food allergies is to get online. Join Facebook groups, read blogs, do your research.

Knowledge is power, and in this case, knowledge is health.”

“For me, it all started with gluten ... and while I tried to deny it for ages, eventually my gut wouldn’t allow me to carry on. Since then, I’ve also had to cut out dairy and high FODMAPs foods like onion, garlic, chickpeas, mushrooms and more.

“I’m not the only person in my family with food allergies either. In my immediate family there are three of us with food allergies. And when we look at our family tree there are signs of food allergies going back several generations.

“Food allergies can really put a dampener on your ability to eat. You have to learn new ways of cooking, get up to speed with what ingredients are safe for you and source different places to eat when you’re out of the house. It also means you have to ask a lot of embarrassing questions at cafes and restaurants like “are the chips cooked in a separate vat to the foods containing gluten?”

“For ages after diagnosis I lived on gluten-free sausages, tinned salmon and gluten-free bread. It was disgusting, and unsurprisingly my health suffered because of my crap diet. Everybody needs good nutrition.

“About a year ago, I decided to turn my life around, and start focusing on eating good, allergy-free food; that were high in nutrients but also tasty. Turning my diet around has improved my health massively and inspired me to start a blog about what I’ve learnt. There are so many amazing places to eat in Hamilton, and so many great foods that you can still eat even with multiple food allergies.

“There’s also a huge community around who are ready and willing to help you, including people who will even teach you to cook.

The best advice I have for others with food allergies is to get online. Join Facebook groups, read blogs, do your research. Knowledge is power, and in this case, knowledge is health.”

Christina also writes a popular blog Glutey Girl in the Tron (www.gluteygirlinthetron.com) focusing on living with food allergies. It also includes interviews, information about where to eat and tips on how to live a healthy life.

What is the biggest challenge of being gluten free?

Being gluten-free isn’t as much as a problem for me as it used to be. The bigger challenge is having multiple food intolerances alongside the gluten problem. Eating out can still be tricky, I used to get caught out a lot and get glutened, but these days I’m less embarrassed about asking a million questions before eating.

What was the most insulting thing ever said to you?

“Oh that’s why you’re slim.” Um, no...just stop right there thanks. Actually, you can still be overweight with food allergies. I also dislike people making comments about body size, it’s just so rude. Eating well is still a challenge regardless of your allergies/intolerances.

“I wish I had food allergies.” Seriously, I’ve heard this several times. No you don’t. Go away please.

What was the funniest comment ever made?

“You can just hang out [while we eat and drink]. It’ll be fun.” Nope, it’s not fun watching you eat and drink while I sit in the corner.

Nice try though.

What are the three most common misconceptions people have about being gluten free?  We’re all neurotic folk who aspire to be Gwyneth Paltrow. (Seriously, none of us WANT to be gluten-free, it’s not fun and it’s expensive).  One bite won’t hurt you (yup it will, in fact crumbs can hurt some of us).  Food allergies are caused by your parents keeping you too clean when you were a child – I don’t know where this ridiculous rumour started, but it’s total nonsense.

How and when did you first discover your gluten allergy?

I honestly did NOT want to know about

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gluten as an issue, but unfortunately my health got to the point where I had to do something. My sister was first diagnosed about 15 years ago after several years of chronic fatigue-like symptoms and weight loss. A couple of years afterwards I was constantly on antibiotics (every month) and run down. My immunity was just the pits, so I went to see Dr Mike Godfrey in Tauranga (who is now retired).

He’s an integrative doctor who tested me for a range of things. After running his tests he immediately told me to stop eating gluten. I tried for months afterwards to keep eating it, but found as I reduced my gluten eating I reacted more and more to it. Eventually I couldn’t keep eating it, and now am so sensitive to it that I can’t handle contamination e.g. crumbs.

Years later I saw a gastroenterologist who tested me for the coeliac gene, which I have.

I’ve never had a bowel biopsy and don’t intend to, because this requires you to eat gluten. The gastroenterologist also put me on a low FODMAPs diet because in addition to my gluten issue I have irritable bowel syndrome. I’ll write about FODMAPs in a future column.

What were the most immediate changes you noticed?

No more antibiotics. Seriously, this was amazing - my health improved massively. After my diagnosis, we started connecting the dots about other family members (living and deceased) and their health issues - and there were several signs of coeliac issues going back a few generations eg ulcerative colitis, bowel cancer.

What was the hardest food/ingredient to give up?

Sugar! I LOVE sugar, but sugar doesn’t love me. It’s still a challenge for me not to eat it.

And when I do have sugar I feel absolutely rubbish - darn it.

What do you crave?

Sugar. This stuff is surely as addictive as cocaine.

How do you deal with that?

Often when I want sugar it’s because I’m hungry, so I’ll try and eat something with plenty of protein. Or if I’m really struggling I’ll make something with a less dodgy sugar, like maple syrup (70 percent of the sucrose of refined sugar).

What are the biggest pitfalls of being gluten intolerant?

What I find the hardest is eating out.

When a menu item is labelled gluten-free, you really have to double check it. Eg. Have the chips been cooked in the same oil as food containing gluten? Is the gluten-free food touching the gluteny food in the cabinet?

There’s a big difference between low-gluten and gluten-free.

What misleading food packaging should we be aware of?

You can get a handy little ingredients guide from Coeliac NZ that helps with reading food packaging. I still find some of the labels difficult to decipher, but the book helps and it’s only $7.

What are your greatest gluten free treats?

My favourite treat at the moment is Bounty Balls from Cafe Inc - so delicious (gluten-free, dairy-free and refined sugar-free).

What is your advice to fellow gluten-free people?

Try and eat food that is naturally gluten-free, like whole foods. They’re a lot cheaper (and better for you) than processed gluten-free products.

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Gluten, gluten everywhere…

Unless you’ve been living in a cardboard box (under the stairs, with no internet and limited access to fresh air), chances are you’ve heard the term gluten-free bandied about.

By Christina Stewart

G

luten is a protein found in a range of foodstuffs that causes major health issues for some people. In particular, gluten is problematic for people with coeliac disease and gluten sensitivity.

You’ll find gluten lurking in barley, rye, oats and wheat. It’s in a lot of processed foods, breads, cakes, energy drinks, sauces and other yummy treats. You’ll even find gluten in some medications.

While oats are theoretically gluten-free, they are often contaminated by other gluten-containing grains. Even gluten-free oats can be a problem for some people as avenin (the protein in oats) can react in a similar way to gluten.

Contrary to the belief of some, gluten-free isn’t a fad. For many people, being gluten-free is the difference between leading a normal, healthy life and suffering immense pain.

Symptoms One of the problems for those of us with gluten issues is that the symptoms of coeliac disease (and other gluten-related disorders) are vast, and not all of them are stomach related. This makes diagnosis difficult, and often gluten disorders go undiagnosed for years.

Ever wondered what gluten looks like?

This is gluten, and despite what you might expect, it doesn’t have horns.

It’s super elastic, which is why foods containing gluten are often lighter and springier than their gluten-free counterparts.

Some of the signs of a gluten disorder include: psoriasis, eczema, stomach pain, diarrhoea, constipation, fatigue, failure to thrive (in children), joint pain, reflux, asthma, urinary infections, brain fog, anxiety, depression, body aches and more.

Diagnosis Diagnosis of coeliac disease is relatively straight-forward: a blood test and a bowel biopsy will normally give you a result. However, if you’re gluten intolerant, diagnosis is really tricky because there’s no standardised test for non-coeliac gluten sensitivity.

Does that mean that there’s no such thing as gluten sensitivity? No way Jose!

Gluten sensitivity is a real condition, and is increasingly being recognised by the medical fraternity (just have a browse through

“For many people, being glutenfree is the difference between leading a normal, healthy life and suffering immense pain.” medical journals). There are still some naysayers out there, but they are starting to become a minority.

So what do you do if you think you have a problem with gluten?

Keep eating it.

Sounds crazy right? But it’s not. The catch with coeliac screening is that you must be eating a decent amount of gluten for the test to show an accurate result. If you aren’t eating gluten, you could show a false negative.

If you suspect gluten-issues, it’s a good idea to be checked for coeliac disease, because if you are diagnosed, you could be eligible for disability funding from the government. Diagnosis of coeliac disease also makes it easier when you’re dealing with naysayers.

If you test negative for coeliac disease, there are a range of options to choose from: RAST testing, elimination diets and AGA-IgG blood testing are just some of these.

Whatever you decide to do, the first step is to see your doctor, because the symptoms could be caused by something other than gluten.

If you want to read more about coeliac disease or gluten-sensitivity, check the work by thedr.com, or New Zealand’s own drrodneyford.com.

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Buckwheat ginger biscuits (Gluten free, grain free, dairy free, refined sugar free)

Makes 10

5 tbs buckwheat flour 2 tbs tapioca flour 4 tbs olive oil 2 tbs maple syrup 1-2 tbs fresh ginger, grated (adjust to match how much you love ginger) 1/4 tsp whole fennel seeds A few grinds of black pepper Heat oven to 180 celsius.

- Grease an oven tray.

- Mix all ingredients together to form a dough.

- Roll into balls and flatten to 1/4 inch on oven tray.

- Bake until golden (approx 9 minutes). Cool on the oven tray to prevent crumbling.

- Eat! (yum)

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fitness journal February 2015

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Sweat and Speed: Action from the Skoda Track Cycling National Championships held at the Avantidrome, Cambridge. The national championships was the final opportunity for riders to impress the selectors for a place in the team for the world championships. Captured through the lens of Dianne Manson. nationwideimages.co.nz

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fitness journal February 2015

P 07 849 9899 | www.fairview.co.nz

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THE ALL NEW MAZDA 3 IS HERE

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8 2014 Brian Perry Waikato Regional Sports Awards 1 Ricoh Service to Sport Recipients Lynton Deed, Jan Teesdale, Colin Watson, Ricoh – Russell Foster, Mark Donnelly. 2 Lion referee Umpire of the year Michael Barnett 3 Tompkins Wake coach of the year Richard Ellis 4 Hare Puke Award Mark O’Callaghan 5 Arrow International Sportsman of the Year David Nyika 6 Guest Speaker Ken Rutherford 7 Lodge Real Estate Club of the Year Hamilton Marist Rugby 8 Ricoh Service to Sport Mark Donnelly and Ricoh’s Russell Foster 9 Livingstone Building Emerging Talent Ella Williams 10 Gallagher Sportswoman of the Year Honey Hireme 11 Guest speaker U20 FIFA coach Darren Bazeley 12 RP Luckie Sport personality John Rangitaawa 13 Deloitte Administrator of the Year Greg Zeuren 14 Lodge Real Estate Club Team of the Year Toorino Turngawaewae Open Womens Waka Ama 15 Lodge Real Estate Club Coach of the Year Sean Botherway 16 Wintec Team of the Year - SKYCITY Northern Knights presented by Wintec’s Kirsty Marshall For full list of winners, see page 26

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Nobody knows Waikato sport like Lodge www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Visit Lodge.co.nz for all you need to know about buying or selling in Hamilton.

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Chiefs chat: Dave Rennie The good fella The news that Dave Rennie has extended his contract with the Chiefs Rugby Club as head coach for another two years is great news for Chiefs fans.

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BY Kylie Sousa

t goes without saying that to be selected to play in the Chiefs team, players need to show exceptional rugby talent. However, since Dave Rennie took over as head coach in 2012, there has been a huge emphasis on more than just being a good rugby player.

Having a great work ethic and character and being a ‘good fella’ have become important factors in earning selection into the squad. It is very much a case of ‘it takes-oneto-know-one’.

Those who work with or have met Dave Rennie agree he is a ‘good fella’. The former publican and talented guitar player has a genuine interest in people and a great understanding of the Chiefs region and the communities within it. Those players who have been coached by Rennie in other teams are keen to reunite with the man they regard as a top bloke.

One player who knows him well is Chiefs playmaker Aaron Cruden.

“He’s a man of high value and integrity and I think that’s what you need from a

coach. He’s a coach that’s able to get the best out of his players, both on and off the field and it’s great news for us to have him on for another few years.”

Since Dave has taken over, the Chiefs have experienced the most success in its 20 year history. Dave delivered consecutive Investec Super Rugby titles in 2012 and 2013 and made the play-offs last year, with the results putting him as the most successful Super Rugby coach in the current New Zealand sides.

In addition to seven new Chiefs making the All Blacks and another two earning recalls, Dave has introduced 39 new players to a Chiefs jersey.

However the father of three and dedicated family man is a humble person and is the first to attribute the Chiefs success to his players, fellow coaching staff, tight management team and the support of the fans, sponsors and families. It is no secret that he prefers to stay in the background when the accolades flow.

He is a straight shooter with a great sense of humour and has completed a comprehensive coaching apprenticeship, which featured plenty of grassroots footy.

A school teacher by trade, Dave coached nearly every sport going during his teaching career. Following his retirement as the midfield back for Wellington in 1991, with 59 caps to his name, Dave coached the seniors and U21s for three years each at his club in Upper Hutt and even managed to coach the junior kids as well, all while owning and running a bar.

He also managed to fit in coaching the Wellington Bs for three years before joining the A side in 1999 as Graham Mourie’s assistant.

Dave had three years as Wellington’s head coach and a season as the assistant at

the Hurricanes. He went back to club rugby and coached an U21 side for another three years while continuing to coach for Murray Mexted’s IRANZ organisation in Palmerston North.

Dave took on the head coach role with Manawatu as a short-term contract, which turned into six years. He moved his wife Steph and their children there and helped the union to become respected opponents on the field and took them to the ITM Cup Championship final.

In 2008 he took on an additional role with the New Zealand Under-20 team and went on to win three consecutive junior world championship titles.

In 2012 Dave joined the Chiefs. At the end of his first season with the Chiefs they banked their first Investec Super Rugby title with a young group full of ‘good fellas’ and backed it up with a second title the following year.

New Zealand Rugby chief executive Steve Tew recently provided an accurate assessment of Rennie when he commented on his recommitment to the Chiefs.

“Dave is a world class coach and the results on the field speak for themselves. He enjoys huge respect from players and fans, and right across the rugby community.”

Some would interpret that to mean he’s a good buggar and that, in addition to skill, is what it takes to be part of the Chiefs.

2014 Brian Perry Regional Sports Award winners winners Brian Perry Supreme Award for Sporting Excellence – David Nyika (Hamilton) Hare Puke Leadership Award – Mark O Callaghan (Taupo) Lodge Real Estate Club Coach of the Year – Sean Botherway (Hamilton) Lodge Real Estate Club Team of the Year – Toorino Turngawaewae Open Womens Waka Ama (Waikato)

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fitness journal February 2015

Westpac Secondary Schools Sportsman of the Year – Nikau McCullough (St John’s College - Hamilton)

Livingstone Building Emerging Talent Award – Ella Williams (Thames Coromandel) Ricoh Service to Sport - Lynton Deed (Hamilton), Mark Donnelly (Hamilton), Jan Teesdale (Hamilton), Colin Watson (Hamilton) Wintec Team of the Year – SKY City Northern Knights (Hamilton) Gallagher Group Sportswoman of the Year – Honey Hireme (Hamilton) Arrow International Sportsman of the Year – David Nyika (Hamilton) www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Profile: Ben Tameifuna When it comes to making an impression, Ben Tameifuna is instantly recognisable, both for his sheer size and his distinctive style on the rugby field. The solid Chiefs prop has been the dominant power at scrum time and is a winner of two Super Rugby titles with the Chiefs.

H

owever he is also recognised for his ability to fill in at hooker and tighthead, and he played halfback at high school.

After making his debut as a teenager for Hawke’s Bay in 2010, he was also part of the Junior World Championship 2011-winning New Zealand Under 20 side.

The 23-year-old moved to Hamilton and became part of the Chiefs’ side in 2012.

Coach Dave Rennie describes him as “a powerfully built tighthead, explosive and destructive with an excellent skill set.”

quick questions with Ben

What music do you listen to when training/warming up?

Island reggae.

What is the most challenging aspect in terms of fitness and health?

Early morning wakeup and maintaining a healthy diet.

What part of the process do you enjoy most?

Engaging with the community and winning.

How does your diet and nutrition differ when you are in full training?

Not much different from when it is the off-season.

What is your favourite meal?

T-Bone steak with roast vegetables.

What advice would you give to school kids who want to play rugby professionally?

Train hard and the World is yours.

Who is, in your opinion the strongest loosehead you’ve played against so far?

I can’t remember his name, but the Argentine prop from the 2011 Junior RWC side was pretty good.

What are you most looking forward to in 2015?

Winning the competition again.

What is some of the best advice you have received relating to health and fitness?

Maintaining a healthy diet and regular exercise.

vital stats Position: Prop Height: 1.84m Weight: 137kg DOB: 30.08.91 Province: Waikato Super Rugby points: 35 Super Rugby debut: 2012 v Blues

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

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The psychology of weight loss Weight loss is not about food – its about self-love and rituals.

Globally, weight loss is a $US580 billion a year industry. Ninety five percent of dieters will regain lost pounds within two years.

By deborah murtagh

W

ith so much pressure from the food industry to eat and from the media to be thin, it’s little wonder why 1:3 women are on a diet at any given time. However there is a danger to dieting and if you don’t master the basics, serial dieting can have long-term adverse effects on health.

On its own, the two obvious basics; food and exercise will never result in long-term success. What’s required is embracing a much higher perspective: that weight loss is more about our mind than calories in / calories out. Thinking yourself slim actually works.

Our daily lives are made up of habit.

Whether we are aware of them or not, there is a natural rhythm to our days, weeks and months. Habits are mostly formed in our youth; early life experiences hard-wire our brain’s neural pathways to programme our

behaviors and shape our personalities.

Rather than having to rationally deliberate every choice and decision across the day, our brains evolved mental shortcuts, tricks and biases to save us a lot of time and energy.

Habits not only affect the physical rhythm of each day; they also affect our emotional, mental and spiritual rhythms.

Every one of our habits shapes and forms the reality we make manifest in the world by giving us our unique perception, our decisions and our responses to our environment.

Habits are mostly formed in our youth; early life experiences hard-wire our brain’s neural pathways to program our behaviors and shape our personalities.

The operative word above is ‘hard-wired’.

Habits are so ingrained it’s little wonder that changing them is so difficult in the long-term. It is possible, but there are a few barriers we need to drop if we want to create long-term success. Not only do we have to completely change our philosophy on food, nourishment and move (exercise) our body, we have to exercise our mind by challenging our old habits, beliefs and default behaviors.

You know; the ones you run back to every time you are stressed or emotional, the things (or people) that trigger you to fall off the wagon. If we don’t change this we will always fail to maintain our weight loss no matter how fantastic the diet programme is.

Given habits are hard-wired in our brain is it actually possible to change them? If so where do we begin?

to begin to hard-wire in the brain. By creating rituals towards a healthier lifestyle, you are able to reprogramme your brain towards new behaviors which over time become second nature.

Creating rituals offers the space and time you need for your transformational journey.

Here’s an example: By lighting a candle before you eat and even setting the table with your finest dinnerware you create a sacred sense of occasion to enjoy the pleasures of healthy food. This in turn shifts your relationship with food.

Most people don’t ‘taste’ their food let alone chew each mouthful 30 times as they should to optimise digestion.

There are a number of rituals which healthy people do each day that when practised, create healthier and happier lives. It is a mindset, so if your mind isn’t conducive to thinking yourself slim, begin with making choices as though you are a fit healthy slim person. With every decision across the day, what would your slim-self choose to eat, drink and think?

Over the years I have developed a weight loss programme which is now available online or with a private coach. It includes all the key steps to creating lasting change leading to a healthier and more fulfilling life.

In order for us to be at our best we need to address all key areas of life and take a holistic approach. For example if we don’t address triggers for overeating how can we expect weight to stay off long-term?

Anyone can lose weight. I can show anyone how to lose weight quickly, safely and permanently, if they change their mindset that created the weight gain in the first place.

You just need to be brave and understand that sometimes overcoming the smallest inner challenges create the biggest outer changes. We are on the outside a physical manifestation of what’s going on inside.

How we approach food is how we approach life: If we are lazy, quick and cheap and love quantity over quality, that’s what we become.

Deborah Murtagh founded Whole Food Secrets, a nutrition and cookery school in rural Cambridge which also offers online programmes in nutrition and weight loss, and a nutrition consultancy dedicated to dietary protocols for athletes, weight loss, cancer and chronic diseases. www.wholefoodsecrets.com

By creating rituals towards a healthier lifestyle, you are able to reprogramme your brain towards new behaviors which over time become second nature.

The great news is that our brain is a dynamic and changeable system. I am talking neuroplasticity here; the concept that we are pliable and are able to change our default behavior and thoughts no matter how ingrained they are. And in the case of weight loss we start by creating rituals.

Ritual is a sacred term meaning a formal ceremony or series of acts that is always performed in the same way. Ritual is also a spiritual term for a ceremonial act or action.

Habits take just 21 days of repeated action

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fitness journal February 2015

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WIN WIN WIN

Superfood Salad

By Deborah Murtagh

On Saturday March 13, Deborah Murtagh is running a full day seminar, offering hands on and practical information for anyone wishing to transform their relationship with food and master permanent weight loss.

Deborah is offering one lucky Fitness Journal reader the opportunity to transform their lifestyle and attend this seminar, which will be held in Hamilton.

To enter, visit www.wholefoodsecrets.com Entries close on February 28.

3 cups of mixed lettuce leaves 1 small red onion, half mooned and finely sliced 8-12 strawberries, quartered 2 fresh apricots, pitted and diced 1/2 cup fresh organic blueberries 6 cherry tomatoes, quartered 1 pomegranate, use the seeds and juice 2 tb goji berries, soaked in hot water to soften 1/4 cup sunflower seeds (sprouted is even better) Place the lettuce and onions into your serving bowl and toss.

Layer the strawberries, apricots, blueberries and tomatoes on top and sprinkle over the pomegranate seeds, goji berries and sunflower seeds.

Dressing 40mls pomegranate molasses 40mls flaxseed or hempseed oil 40 mls organic apple cider vinegar

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For many of us returning to work means the end of the space simplicity and fun we had on holiday. But does this really need to be so?

By Annemarie Coulson

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believe that with a new intention we can create a holiday feel to everyday life. To get your creative juices flowing I will share some ideas my clients and I are experimenting with.

Reduce technology One of the joys of camping is getting away from intrusive and addictive technology, so continue this by creating a daily technology-free time.

At the very least turn the phone and TV off during dinner and enjoy connecting with your family, savouring the food, and eating dinner in peace.

Schedule white space It is such an energising gift to know that you will always get some daily “me time”, where nothing is booked or planned.

Use the waiting time around kids’ activities to read, walk or listen to music. Take a small detour on the way home from work and spend time by the river or park to unwind before domestic bedlam begins.

Make the hour before bedtime spacious and do something to unwind and relax, so

Make every day a holiday that you fall asleep easily.

Find a way to nourish your senses every day. E.g. absorb a view, listen to uplifting music, or savour a piece of quality chocolate or a cup of tea. None of these activities take very long but they really replenish your energy.

Get out in nature Enjoy the summer weather, by eating outside, it doesn’t take any longer, but it makes you feel in a holiday mood.

Leave the office at lunchtime and lie under a tree and watch the clouds or insects in the grass.

In the evenings, watch the sunset, play tennis, potter in the garden or walk around the block.

In the weekends explore river walks or gullies on foot or bike.

Getting outside does wonders for stress levels.

Have fun Create a list of achievable treats you can give yourself, and schedule these little pleasures into your week.

Sing in the car while commuting; buy a flower or photo frame for your desk.

In your lunch hour meet with a friend or visit an art gallery, new café, bookstore or library.

After work take a fun class, play with your dog or kids, dance or sing while you cook or do housework.

connected energised and reminds you that there is more to life than work.

So socialise all year around by making connecting and entertaining easy.

Keep cooking to a minimum by inviting people for afternoon tea, dessert, takeaways or a potluck meal.

Save time and combine socialising with an activity you are already doing, like tennis, golf, cycling or walking.

Or invite friends to join you on an outing such as berry picking, going to a market, or attending an event at the summer garden festival.

Socialise Spending meaningful time with people whose company you enjoy, makes you feel

Action challenge Identify what aspects you love about being on holiday. How can you give yourself a taste

of that in everyday life?

Many of you will believe you can’t afford the time to follow these suggestions, but as my clients can testify these small changes reap huge returns and will reward you with increased energy, focus and joy.

Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. For more information visit www.lifecoacher.co.nz or phone 021 076 5450.

5 top tips to curb post-holiday sugar cravings Sugar cravings are a real thing and can be hard to overcome, especially after months of Christmas parties, holiday treats and ice creams at the beach.

We all know how harmful sugar can be to our health, our weight and our concentration levels.

Here are some useful tips to help reduce your sugar cravings.

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Snack on fresh fruit – Although they are still filled with natural sugar, they are a healthier choice than other sweet foods as fruit is also filled with vitamins, minerals, fibre and enzymes to help your digestion.

Take a supplement - Specifically designed to stop sugar cravings, Good Health’s Sugar Stop naturally helps support healthy blood sugar levels by inhibiting the absorption of sugars and also supporting the elimination of sugar from the body as waste.

Because sugar absorption is reduced, this helps to stop the cycle of addiction and cravings, giving you a sure fire way to get on top of your holiday sugar habits.

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Eat your greens – Dark leafy green veggies are full of magnesium, iron, calcium, potassium and vitamins C, K, E and B.that can help you fight off stress and limit intense cravings.

Stay hydrated – Staying hydrated can help you to feel less hungry and experience reduced sugar cravings. Fill up a big bottle with a squeeze of lemon and take it with you throughout the day to make sure you get a minimum of 2 litres.

Don’t skip meals – Nothing will spike sugar cravings more than skipping meals. When you miss regular meals you create a starving situation in your body and your brain will send out signals telling you to eat something that will raise your blood sugar levels in the quickest possible time – think cravings for sugar, cake and chocolate!

Good Health Sugar Stop is available at leading pharmacies and health food stores.

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fitness journal February 2015

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WIN WIN WIN

The taste of summer

Apple and elder flower refresher Ingredients

Red Seal cold brew Apple and Elderflower tea (5 tea bags) 1 cup of cold or warm water 4 cups of sparkling water Refresh your taste buds with this tantalising array of Red Seal fruit teas; best served icy cold on these scorching summer days.

With choices such as elderflower and apple, blood orange, exotic fruits or lemon and ginger; the punchy flavours are packed with vibrant taste.

Best of all, you can enjoy them all year round and serve them warm or cold.

Our Fitness Journal team has become strangely addicted to the refreshing hit of flavour – we pop a tea bag into our drink bottle before heading to the gym or out for a walk.

If you’re entertaining, pop a few tea bags into a large jug of icy water and add some fresh berries or leafy herbs.

Plus it’s a great way to get kids drinking

lots of fluid for summer hydration.

Caffeine free, there are no calories or sugar, no artificial sweeteners and no gluten. It’s all pure goodness. www.redseal.co.nz Thanks to Red Seal, we’ve got FIVE sets of all six teas (peach and pineapple, apple and elderflower, blood orange, exotic fruits, lemon and ginger, strawberry and rhubarb) up for grabs.

That’s five delicious prize packs for five lucky winners.

To enter: Email your name, address and phone number, with Red Seal in the subject line, to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close February 28.

1 teaspoon of grated ginger 3 tablespoons of agave nectar (or honey) The juice of one large granny smith apple Ice cubes for serving Optional garnish: Apples slices

Instructions - Pour water over tea bags, and leave to steep for 5 minutes in a 2 litre container.

- Add sparkling water, steep for another 5 minutes and then remove the tea bags.

- Add the grated ginger, agave nectar and apple juice and stir well.

- Pour into glasses and add ice before serving.

Introducing the DEXA Body Composition Scan, for athletes wanting to get healthy and chart their progress – the smart way!

So, how do you measure up?

Measure your progress A DEXA Body Composition Scan provides the ultimate tool to literally ‘see what you’re made of’.

Know your body: If you’re embarking on a weight loss or fitness programme, this will record your base line numbers for your bone health, fat distribution and muscle. A DEXA state of the art body scan will measure and record your lean muscle, fat and bone mass for both your body and individual target zones such as your arms or legs.

Make better choices:

Measure your progress with a DEXA Body Composition Scan.

A DEXA scan is the simplest way to accurately monitor your individual progress during weight loss or fitness training.

Talk with us today about what’s involved to see how you measure up.

Don’t waste time and effort on exercise or dietary programmes that simply aren’t working. Many people often ‘give up’ and quit their regime when they don’t see the numbers falling on their bathroom scales as they expect. The reality can be that they’ve actually lost 7kg of fat and built 5kg of lean muscle. The DEXA scan is an amazing motivational tool to demonstrate the true results of your dedication.

Expert advice: If you’re looking for the best body composition information to assist you with your fitness training or weight loss programme there is no rival for the accuracy and complexity of a DEXA scan.

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For athletes and people wanting to get healthy and stay committed to their goals, DEXA technology is an essential tool.

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fitness journal February 2015

31

When we think about alcohol in terms of the effects on our bodies we generally think about those extra calories we don’t need. Sometimes I wonder if people forget that it is a toxin to our body. Most of us (including myself) probably would have had some sort of holiday drink...or ten...or more.

By danielle roberts

N

ot everyone realises how damaging alcohol is to the liver. A lot of the time I hear “but red wine is good for you right? It’s filled with antioxidants.”

This is in fact true, the antioxidant in red wine actually comes from the red grape itself, and it is called resveratrol. To me it is better to eat fresh grapes and a range of other fresh fruit and vegetables to assist with your antioxidant requirements than use the red wine as a source.

I say this not because I’m against people drinking, the odd one is okay. Alcohol becomes a problem to the body when people are not losing weight or have/are developing lifestyle diseases.

Alcohol: Not just empty calories

Alcohol is classed as a liver loader so adds more stress on to the liver’s detoxification processes and our bodiy’s ability to retain vitality. If alcohol consumption is high continuously, then you could be at risk of a condition called fatty liver. Exactly how it is titled; the liver becomes littered with fatty deposits.

When a liver cell is damaged and then dies, fat globules come along and replace the dead cell. This happens due to a lack of antioxidants in the body; free radical production from the alcohol then overrides the liver’s ability to repair its damaged cells with antioxidants.

However, the liver is very good at regenerating itself but needs a good solid 12 months of reducing all liver loaders and

Tips to heal your liver  As mentioned above reduce alcohol intake  Start your day with warm water and squeezed lemon juice, not coffee or other caffeinated drinks.  Eat more green and bitter vegetables, such as broccoli, kale and asparagus, to name a few.  Increase the variety of fresh fruit and vegetables (lots of different colours are good; as each colour represents a different family of antioxidants).  Avoid medications when possible  Reduce chemicals in your environment  Reduce fatty/ added sugar processed foods  Drink lots of water  Get on to some good liver herbs like milk thistle and dandelion.

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fitness journal February 2015

making use of natural foods filled with antioxidants, to aid repair.

I understand it’s not easy for everyone to just give up cold turkey, but definitely look at reducing your intake and increasing your antioxidant intake by at least five-fold.

Remember alcohol is an energy-dense non-nutritive substance i.e. no good nutrients come from consuming it, so do you really need to drink it regularly? If your answer is yes and then you add an explanation like “because I need it to de-stress at night” then something you are not happy with needs to be addressed in your life.

Additionally, since this is a fitness magazine I also wanted to highlight alcohol intake in the world of sport. It has always astounded me the most sports events are sponsored by alcohol companies (usually beer companies). Studies show that heavy alcohol intake is likely to have a major impact on post–exercise recovery.

It may have direct physiological effects on rehydration, glycogen stores, recovery and repair of soft tissue damage.

More importantly, the athlete is unlikely to remember or undertake strategies for optimal recovery if they are intoxicated.

Therefore, the athlete should attend to these strategies first before any alcohol is consumed. No alcohol should be consumed for 24 hours in the case of an athlete who has suffered a major soft tissue injury.

The athlete should rehydrate with appropriate fluids in volumes that are greater than their existing fluid deficit. If the athlete has performed in humid weather conditions or extreme heat for long period of time electrolytes, water and carbohydrates will be necessary. Otherwise, just water and carbohydrates will be sufficient, but remember everyone is different so experimentation will be needed.

What I really want you to take away from this is the awareness of how alcohol can really affect our energy and the way our body functions. Then decide for yourself if it is something you want to continue as a regular component of your lifestyle. www.fuelnutrition.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

New Zealanders appear to be getting the message that we can have too much of a good thing – sort of.

R

esults from Southern Cross Health Society’s annual health survey show that almost two thirds (63 percent) of respondents believe they should consume less sugar and 73 percent believe it is a contributing factor to the country’s obesity problems.

However, the research of more than 2000 New Zealanders also found that despite high levels of agreement that sugary food and drinks are contributing to obesity in New Zealand, there is only moderate support for further government regulation of food (27 percent agreeing) or drinks (34 percent agreeing).

“The results show that while people hear the ‘eat less sugar’ message, many are yet to act on it and they don’t want change forced on them either.”

Likewise, there is only limited support for the government to tax food and drink: · 39 percent agree that sodas and other sugar-sweetened drinks should be taxed · 34 percent agree that high sugar foods should be taxed · 26 percent agree that high fat foods should be taxed

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Kiwis see sugar as public health enemy No 1

· Just over half believe that unhealthy foods and drinks should not be taxed Southern Cross Health Society CEO Peter Tynan says the results show that while people hear the ‘eat less sugar’ message, many are yet to act on it and they don’t want change forced on them either.

“New Zealand is seeing a rise in chronic conditions such as diabetes, stroke, cancer, heart disease, and sugar intake is linked to all of these, as well as the obvious dental conditions such as gum disease and tooth decay.

“While sugar is only one contributing factor to these conditions, it’s clear that in the

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main, we do need to limit our intake of food and drinks with added sugar,” he says.

Sarah Hanrahan, dietician for the New Zealand Nutrition Foundation agreed, adding that while we need to decrease our sugar intake, eliminating all sugar is unnecessary and the total health benefits of food need to be considered.

“Sugar occurs naturally in many foods like milk and fruit. This sugar is called intrinsic sugar and usually comes packaged with many other valuable nutrients. It is the added or ‘free sugars’ found in processed foods that cause the most concern.

“We need to think about the foods we eat with sugar added to them. Do they contain other good things, whole grains for example, fruits and vegetables? If so, choose these over the sugary drinks and foods which have no other nutrition benefits,” she said.

Pleasingly, this year’s research showed energy and soft drink consumption was down on 2013 but 13 percent of people still say they drink them five plus days a week.

The research also showed that 24 percent of the population ate biscuits on five or more days of the week, and 17 percent ate chocolate or lollies just as often.

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33

ENERGY:

How to get more Out on your bike; on the field or on the court. When performance counts and being at your very best is absolutely crucial, count on electrolytes to stay hydrated, keep muscles working in tip-top condition, and recover quickly following exertion.

By Monica van de weerd

E

lectrolytes provide balanced ions of magnesium, potassium, sodium and chloride – and should be without carbs, sugars, or any artificial ingredients.

How to use electrolytes to support proper muscle function

For sporting events or endurance activities: Fluids balanced with electrolytes should be consumed for all hydration needs during high-intensity sporting events and/or endurance activities. Using pure electrolyte water made with electrolytes add-in formulas is a great way to meet this need.

When electrolytes are added (according to the directions) to pure water, it will have a natural water taste. They can also be used to make a custom sports drink, to top off diluted sports drinks, or to increase the electrolyte potency of other sports drinks.

Drops of pure original electrolyte add-In, which have a strong salty taste, can be placed directly on the tongue and then chased with water or any beverage. It is important to stay hydrated and maintain electrolyte balance during any intense endurance activity in order to prevent cramps or spasms. Using electrolytes will not only help replace lost electrolytes, but will also help fuel the hydration process.

For other muscle cramps and spasms: We recommend that you make up some electrolyte water and carry it in a bottle to be sipped on through the day or you can store it in the refrigerator to drink when you need it.

Additional recommendations for people

who suffer from cramps Some people may benefit from consuming a calcium supplement along with using an electrolyte.

Appropriate stretching can be very important and helpful in preventing muscle cramps.

When experiencing a muscle cramp, the body will usually release the cramp when the opposite, or counter muscle to the one that is cramping, is flexed. For example, if you are experiencing a cramp in your calf muscle, it may release if you flex your foot towards your knee.

If you are experiencing night cramps, you may find it helpful to make sure your bedding is not forcing any particular muscle to stay flexed in one fixed position while you sleep. It may also help to drink a glass of water with electrolytes.

Improve electrolyte levels and balance through your food: Muscles need sufficient electrolytes sodium, magnesium, potassium, calcium, etc. —in proper balance in order to function properly. The body manipulates the balance of these minerals inside and outside muscle cells in order to get them to contract and relax. An imbalance or deficiency of these electrolytes can cause problems with the body’s electrical impulses, which can lead to muscle cramps and/or spasms.

These imbalances with electrolytes can cause muscles to contract but not relax or to randomly contract. You may have read that potassium, magnesium, or calcium, by themselves, is helpful, which is true to a degree, but misses the point that the body uses a balance of these minerals in order to keep muscles functioning properly.

Electrolyte imbalances and deficiencies can occur through diet, hyperexcretion from

perspiration, urination, diarrhoea, or excretion caused by medication, including diuretics, as well as problems with absorption.

Electrolyte deficiencies can also be caused by increased demand for minerals in the body, as in the case of pregnancy or healing.

Electrolytes provide an excellent balance of potassium, magnesium, and sodium in their electrolyte/ionic state, which do not need to be broken down in order to be assimilated or utilised by the body. They also aid in the proper utilisation of calcium.

Whenever your body loses fluids, you are also losing electrolytes. The loss of electrolytes alone can create the problems described above, but dehydration can also cause cramps or spasms. Replacing electrolytes along with fluids will fuel the rehydration process as well as help prevent electrolyte shortages. For this reason, an electrolytes add-in formula can be added to water or other beverages–depending on your taste preferences.

Many sports drinks and electrolyte-replacement formulas contain high amounts of sugar and low levels of electrolytes, which often lead to a host of unpleasant side-effects such as bloating, stomach cramps, and nausea that interfere when performance truly counts. Further, most electrolyte-replacement products contain one or two electrolytes sodium and/or potassium.

Ask at your local health store for an electrolyte that can add to your hydration system or a water bottle that allows you to replace all of the electrolytes you lose during activity while maintaining complete control over the amount of carbs you consume.

Electrolytes are essential to our health They help our body absorb water and control fluid balance. Although drinking water during exercise is critical to avoid dehydration, drinking plain water that is not fortified with electrolytes can lead to a serious condition called hyponatremia. This occurs when the concentration of sodium in the blood falls to extremely low levels, which can result in seizures, coma and death.

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fitness journal February 2015

Electrolytes not only prevent dehydration, but they’re critical for muscle function, nerve conduction, energy production and flow, and heart function. For the endurance athlete, a major benefit of electrolytes is that they help prevent muscle cramps.

Athletes must be careful to avoid a shortage of electrolytes during training.

Electrolytes lost through perspiration must be replaced, but most sports drinks and electrolyte replacement supplements, powders, and gels ignore the fact that the body also uses an additional balance of minerals beyond sodium. One essential electrolyte is magnesium, which is necessary for energy production, muscle contraction, and cardiovascular health. Another important reason athletes need to supplement with a balance of electrolytes is that if minerals (electrolytes) become depleted, negative effects like cramping occurs. Magnesium–not sodium– supports optimal muscle function.

Perspiration contains more than sodium and potassium.

While they are two important elements in perspiration, they are not the only ones. Perspiration also contains magnesium, chloride, and other trace minerals.

It is better to replace electrolytes throughout activity.

The best way to replace electrolytes is in moderate quantities every time you drink, not in short, concentrated bursts.

Sugar-laden sports drinks can be overwhelming.

While carbohydrates are necessary for the body to manufacture energy, drinking sugar in every gulp fatigues the palate, causes nausea, and provides more calories than necessary.

I recommend Elete Electrolytes – they are without carbs, sugars, or any artificial ingredients. Elete is a pure, liquid electrolyte concentrate that contains four essential electrolytes—sodium, magnesium, potassium, and chloride. Elete Electrolyte Add-In instantly turns water or any beverage into electrolyte-fuelled hydration. www.naturallyhealthy.co.nz

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Superfood Spotlight:

Yacon root If you have something of a sweet tooth but are trying to steer away from sugar and artificial sweeteners, then yacon root powder could be your new favourite ingredient.

What is it: Suprisingly, yacon is a member of the sunflower family. It has small yellow flowers and like its other close relative, the Jerusalem artichoke, it develops huge tubers.

The South American vegetable is used in a variety of ways. Supernutritious and crunchy like an apple, yet also with a hint of a celery taste, this fruit-like vegetable has been a staple of the South American diet for centuries.

As well as being eaten as a fruit, the large leaves from the plant are used to wrap food for cooking, in a similar way to cabbage leaves, grape leaves and banana leaves.

How to use it: Yacon can be stir-fried, roasted, baked or made into healthy chips. With a high water content, the tubers can be juiced. Tea made from the leaves can help reduce blood sugar by increasing the amount of insulin circulating in the blood stream. Yacon syrups or powders also can be used as low-calorie sweeteners.

The benefits: Naturally low in calories and GI, It

is rich in fructooligosaccharides (FOS) which act as a prebiotic.

FOS are a type of sugar which isn’t absorbed into the blood stream, and instead provide important nutrients to benecial microflora of the colon, supporting healthy bowel function, calcium absorption and healthy cholesterol levels. Yacon also has benefits for weight management.

Matakana SuperFoods organic yacon root powder is organic, gluten free, raw and vegan. Suitable for the whole family, particularly those requiring less sugar in their diet.

Yacon root powder can be used to add sweetness to baked goods, smoothies and sprinkled on foods.

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The inspiration for the business came to Emma one sunny summer Sunday at Muriwai Beach. Frustrated with the size of beach towels on the market (she always took two with her) the idea of creating a larger size towel was one that stuck with her. So much so, that two years on when the time and resources were available, Emma proposed the idea to Charlotte over a family dinner out.

Equipped with Emma’s sales background and Charlotte’s design nous, Towelling It was born and the distinctive super sized towels (the size

of a single bed mattress!) are becoming hotly sought after by beach, water and yoga lovers. Some people love the designs so much they use the towels as a bed throw.

Thanks to Towelling It, Fitness Journal has two of these super funky, super thirsty, super sized beauties available as a reader prize. Choose from the Aztec design or Yellow Geometric design.

To enter: Email your name, address and contact details, along with the towel design you would prefer to win, to win@fitnessjournal.co.nz or enter via our website www.fitnessjournal.co.nz If you are emailing, please include the keyword Towelling It in the subject line of your email. Entries close February 28.

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Key Benefits:  Prebiotic  Weight control  Gut health Serving suggestion: Add to smoothies, baking and desserts or wherever you need a natural low calorie sweetener.

Take a teaspoon of yacon powder when taking probiotics for inner health to increase colonisation of healthy gut bacteria.

WIN WIN WIN Fitness Journal has a 100g pouch (enough for 40 serves) of Matakana Superfoods yacon root powder to offer to one lucky reader.

To enter: Email your name, address and phone number, with the keyword yacon in the subject line, to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close February 28.

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fitness journal February 2015

35

The painful hip

BY Dr Peter Gendall Iliopsoas tendinopathy The exact cause of pain about the hip is often difficult to be certain of.

The hip joint is deep, surrounded by strong muscles and many soft tissue or joint injuries about the hip have similarities in their presentation.

If these injuries are slow to respond to first-line treatment imaging assessment is often helpful in refining the diagnosis and then aligning appropriate treatment.

Over the next few months this column will look at several conditions that present with pain about the hip.

Anatomy The psoas muscle (coming from the lumbar spine) and its tendon join iliacus muscle (from the bowl of the pelvis) to form a conjoint tendon which inserts on the lesser tuberosity of the femur.

As pictured on images 1 and 2.

Problems Iliopsoas tendinopathy

(also

called tendinitis) is a reasonably common cause of hip in running and kicking athletes and in dancers.

Typical patients I have seen for diagnosis and treatment are: runners, rugby players, martial arts enthusiasts and adolescent dancers (ballet or jazz particularly). This is not the most common injury to kickers in rugby and football.

The injury may be the result of over use, overstretching, either acutely or chronically, or attempting to stretch tight muscles and tendons.

Patients typically experience pain when lifting the knee against the chest, running, kicking or walking upstairs.

Post activity pain is also common after these activities. Patients with severe strain may have difficulty walking without limping.

Iliopsoa tendinopathy may be associated with a painful snapping or clicking across the hip joint (snapping hip).

It can also be associated with bursitis as a large bursa (or lubricating strip) lies between it and the hip joint.

This base are is said to communicate with the hip joint in about 15 percent.

Imaging diagnosis X-rays are useful to exclude bone and joint problems, particularly in adolescents.

Ultrasound is very useful in pinpointing symptoms to the iliopsoas tendon and excluding other tendons/ muscles anterior to the hip as a cause of pain. Ultrasound will often show thickening of the tendon, sometimes surrounding fluid in the bursa.

MR is more sensitive than ultrasound in showing increased fluid within and around the involved tendon.

Treatment First-line treatment revolves around physiotherapy and stretching exercises.

Pre-activity stretching is said to be helpful in avoiding injuries to this tendon.

For those with ongoing symptoms ultrasound guided injection of a mixture of corticosteroid and local anaesthetic medication often gives great relief.

Although this is quite a deep injection it is very well tolerated by the majority of patients.

Summary Iliopsoas tendinopathy is a bothersome cause of hip pain seen in runners, rugby and football players and in participants in other kicking sports. It is also a known problem in dancers.

Ultrasound or MR imaging are used to confirm the diagnosis and may help guide injection therapy. www.riverradiology.co.nz

1. Iliacus, this muscle is a major flexor of the hip joint.

2. Psoas and Iliacus muscles

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fitness journal February 2015

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Fit to garden Ed Vos, a 65-year-old retired Waikato University staff member says without regular gym sessions at UniRec, he wouldn’t be able to keep up with the demands of his garden in Matangi.

BY Lauren Taylor

A

member since the campus gym UniRec was established 27 years ago, Ed truly values the benefits he receives through his fitness programme which allow him to put even more effort into the garden, considering the physical demands it requires.

“I have a five acre garden and I train so that I can garden. You could call me a slave to my garden,” says Ed. Over almost 30 years Ed has found inspiration from the experts and trainers who have helped him maintain a high standard of fitness and strength. No-one more so than his current personal trainer, Vonita White, from Get it Fitness, a PT business which operates out of UniRec.

“I have a five acre garden and I train so that I can garden. You could call me a slave to my garden.”

“When Vonita sets me a new six-week programme, I feel like I’ll never be able to meet her expectations. But, I’m always surprised that by the end of the six weeks I’m able to complete the workouts and I look forward to the next block programme.

“The key to progress is to ‘stick to it’, ‘stick to it’, ‘stick to it’.”

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fitness journal February 2015

37

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

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fitness journal February 2015

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Includes 3 years of mazdacare Genuine Scheduled Servicing at no extra cost 3

One look O l k tells t ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th first fi t drive d i confirms it. SKYACTIV TECHNOLOGY gives you sports performance with exceptional fuel economy; while i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything from live navigation to internet radio and social media connectivity. Whether you choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to allnewmazda3.co.nz

FAIRVIEW MOTORS MAZDA, 2011, 2012 & 2013 MAZDA DEALER OF THE YEAR

do for you?

473 Te Rapa Rd. I HAMILTON I P 07 849 9838 I fairviewmotors.co.nz 64 Firth St. I MATAMATA I P 07 888 7127 I fairviewmotors.co.nz FROM ONLY FROM ONLY I P 07 827 7005 I fairviewmotors.co.nz 95 Victoria St. I

49

$

990

+ORC 7

Includes 3 years of mazdacare Genuine Scheduled Servicing at no extra cost 3

Visit Fairview Mazda on

28

$

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995

+GST +ORC 5

Includes 3 years of mazda commercialcare Fixed Price Servicing 6

Part of the family for over 40 years

New Shipment just arrived!

Ask us about our amazing Mazda Finance Deals!

Demonstrators Demonstrators now available available now mazda.co.nz Terms & conditions: 1. Recommended Selling Price (RSP) for a GJ/600F-series Mazda6 GLX Wagon Petrol, including GST excluding ORC; manufactured prior to 1 December 2014. 2. ‘Nil Deposit’ Mazda Finance offer is valid for retail sales of the GJ/600Fseries Mazda6 Wagon manufactured prior to 1 December 2014, with a Recommended Selling Price of $35,595 plus ORC. A $463 Establishment Fee, normal credit and lending criteria apply. 3. mazdacare Genuine Scheduled Servicing valid on passenger vehicles 3 years or 100,000kms (whichever from it. the date of first registration. 4. Recommended Selling Price (RSP) for a One look O l k tells t for ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th first fioccurs t drive d i first) confirms SKYACTIV TECHNOLOGY gives you sports performance exceptional fuel economy; while KEA2/CX5Cseries Mazda CX-5 GSXwith AWD Petrol excluding ORC, manufactured before 1 December 2014. 5. Recommended Selling i-ACTIVSENSE* provides an extra set Cab of eyes greaterexcluding driving GST and excluding ORC. 6. With mazda commercialcare, pay Price safety (RSP) technology for a 2WD Mazda BT-50 Double GLXfor Manual, enjoyment. no Plus, MZD Connect* keeps you informed and with(whichever everything occurs first) from the date of first registration. Go to mazda. more than $200 per service for 3 years or in-touch 100,000km from live navigation to internet radio and social connectivity.

Whether co.nz for full terms and conditions.

7. media Recommended Selling Price you (RSP) for a CX-9 3.7L FWD Limited Automatic, including GST but choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to excluding On Road Costs.

Valid for sales concluded 1 January 2015 to 31 March 2015. Go to mazda.co.nz for full terms and conditions. allnewmazda3.co.nz

Dealer MOTORS details Dealer details Dealer Dealer details Dealer FAIRVIEW MAZDA, 2011,details 2012 Dealer & 2013details MAZDA DEALER OF THE YEAR

details Dealer details Dealer details Dealer details Dealer details Dealer details Now, what can do for you? details Dealer details Dealer Dealer details

6216428AA

Dealer Dealer details Dealer details Dealer 473 Te Rapa Rd.details I HAMILTON I P 07 849 9838 I fairviewmotors.co.nz 6440 Firth St. I MATAMATA I P 07 888 7127 I fairviewmotors.co.nz fitness journal February 2015Dealer details Dealer details details I P 07 827 7005 I fairviewmotors.co.nz 95 Victoria St. I Dealer details

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