Fitness Journal April 2015 by Fitness Journal

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Fitness Journal

health | performance | wellbeing

Waikato Edition Volume 2: Issue 4 April 2015

Making a splash nikita howarth

Skin Deep

Tips for teenagers Page 27

Food allergies?

Where to eat out locally Page 28

Page 6

Five of the best

Swiss Ball Exercises Page 16

Halberg Junior Disability Games Page 12

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L E U F | M I W S | M GY

From adults to children, learn to swim to professional athletes - the Fastlane Fitness swim complex is set to cater for everyone and you don't have to be a member, itâ&#x20AC;&#x2122;s open to the public. From competitive swim training to swimming for fitness, this state-of-the-art complex will have a wide range of exciting features including: 25m x 25m 10 lane fast pool Counter swim pool Hydrotherapy Learn to swim Swim fit camps Instructed pool sessions Swim smooth coaching with Russell Smith Pool hire for functions Plus much more Memberships, concessions or casual swimming will be available. Designed by Natare Corporation, world leader in commercial pool and filtration systems, the fast pool eliminates the surge and waves that slow swimmers down with air cushioning systems that soften the impact when diving in and provide a clearer line of sight.

fitness journal April 2015

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From the editor

WIN WIN WIN

T Swim your way to a healthier lifestyle with Fastlane Fitness and the chance to win a 12 month membership for a swim/gym combo. The new Fastlane Fitness complex offers a complete health and fitness experience, with a state-of-the-art gym, the latest gym equipment, cardio gear, a 30m lunge/ sprint track, strength area and an almost completed 25x25 metre training pool. Plus a cafe and child care. The pool will be open the same hours as Fastlane Fitness gym (5:30am-10pm Monday – Thursday, 5:30am-9pm Friday, and 7am–7pm Saturday/Sunday and public holidays. Due to open in July, the 10-lane pool will offer a welcome option for those keen on swim training. The ‘fast’ pool is

designed to eliminate surge and waves which slow swimmers down, with air cushioning systems which soften the impact when diving into the pool and provide a clearer line of sight. The stainless steel pool has a sand filter, which turns over water quicker and more efficiently than older pools, and requires less chlorine. To enter, send your name, address and contact phone number to win@fitnessjournal.co.nz with Fastlane Swim in the subject line. Or visit www.fitnessjournal. co.nz to enter. Entries close June 30.

wanted Waikato Business Publications (Waikato Business News and Fitness Journal) is actively recruiting for an experienced advertising account manager to complement our team.

COULD THAT BE YOU? ¡ Focused ¡ Motivated ¡ Self Starter ¡ Ability to identify new, develop and grow existing client relationships ¡ Develop and present proposals and sales plans ¡ Clear and open communication ¡ Meet deadlines ¡ Proven advertising sales experience

here’s no denying that sport brings families and communities together. As a nation, we love to support our teams. To show our pride. To encourage and to celebrate. As with any sport, there are always winners and losers. However, sometimes the losers are actually the winners, in terms of conducting themselves with dignity and pride. This is a value we should strive to impart to our children. In recent weeks, our region has been fortunate to host some top class sporting action, from the Cricket World Cup and Aon Maadi Cup, to Crankworx and Chiefs Super Rugby. As you will see from my new profile photo, I enjoyed a moment of boasting a rower’s physique, joined by my sister Amy (left). If only it was that easy. Every sport requires sacrifice and hard work and for hundreds of keen rowers, the Aon Maadi Cup is the pinnacle of the season. Despite the nationwide controversy surrounding a couple of athletes, it was still a true celebration of our teenage rowers and the culmination of months of preparation. Lake Karapiro was transformed into a community of students, parents and supporters,

all there to cheer on their side. This month the sporting action continues, with the Halberg Junior Disability Games, New Zealand Swim Championships and the fast approaching Fifa Under20 World Cup, to name just a few. Show your support to our athletes and head along to cheer them on. In this month’s issue, we profile some of our Waikato swimmers and coaches, as well as athletes competing in the Halberg Junior Disability Games. It serves as a reminder to take a moment to reflect what winning really is. Yes, we all want to take home a gold medal. But sometimes even making it to the starting line is winning. It reflects the dedication, sacrifice and hard slog involved with participating in sport. No matter where you finish, strive to be the best that you can.

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.

FitnessJournal health | performance | wellbeing

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

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fitness journal April 2015

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fitness journal April 2015

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WIN WIN WIN

Competition Corner »

Happy Easter - we're swapping chocolate of the sugar-overload kind, for these awesome choccie goodies from The Body Shop. They make a brilliant Easter gift - so much better than a swag of chocolate eggs. www.thebodyshop.co.nz

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Get your Yoga on

xpand your horizons and enjoy the opportunity to experience yoga at the new Balance Yoga studio in Cambridge. This purpose-built, professional yoga studio is located upstairs at 60 Victoria Street, in a new venue called The Second Floor. A yoga and wellbeing centre, The Second Floor brings together yoga, pilates and a range of wellbeing professionals to create a sanctuary for body, mind and wellbeing. Cambridge yoga teacher Sarah MacDonald teaches flow yoga and specialises in teaching yoga for athletes. “Yoga is about bringing you into

balance, in both body and mind. “Whether you are completely new to yoga, or an experienced practitioner, Balance Yoga allows you to explore the connections between body, mind, movement and breath.” One Fitness Journal reader can win a 10-class pass to Balance Yoga studio. This 10 class pass can be used at any open class on the timetable. The card is valid for six months from the date of taking the first class. To enter, email your name, address and contact details to win@fitnessjournal.co.nz with Balance Yoga in the subject line or enter online at www.fitnessjournal.co.nz Entries close on May 31.

Take ten for radiant skin

ndulge in some well-deserved pampering with the latest skin-care delight from by nature and feel like a million dollars – without it costing the earth. by nature’s Nourishing and Refining Face Mask warms the skin, opening the pores so the powerful natural active ingredients can deliver optimum benefit and promote a smoother, healthier, more radiant complexion.

Simply peel the mask from the sachet, gently smooth it on to cleansed skin then sit back and relax with a good book and a glass of bubbly. Apply by nature’s Replenishing Night Crème for a complete beauty treatment and wake up feeling brand new. by nature has TWO prize packs of the new Nourishing and Refining Face Mask and the popular Replenishing Night Crème worth $20 each to give away. To enter, simply email your name, address and contact details to win@fitnessjournal.co.nz, with by nature in the subject line, or enter online at www.fitnessjournal.co.nz Entries close on April 30.

Cambridge teenager Nikita Howarth is just 17 years old but spends close to 20 hours a week in the pool, training. Add to this the pressures of school work, keeping fit and healthy, and gym training, and it is an intense timetable. Her parents and the team around her are credited with helping keep her afloat. By Lisa Potter

ikita Howarth put herself and New Zealand firmly on the global swimming map when she became the youngest New Zealand paralympian to compete at the London Paralympics. Aged just 13 at the time, she finished sixth in the SM7 200 Individual Medley final against the best in the world, and swimming a class above her normal level. She has since gone on to achieve a rainbow of accolades, winning gold, silver and bronze at the 2014 Pan Pacific Champs and breaking the world record short course S7 100m Fly in a time of 1:20.92. Nikita is the current world champion in the SM7 200 Individual Medley and ranked number one in the world for the IM and S7 50 Fly. The talented and dedicated para swimmer is now focused on the New Zealand Open Champs this month (April) where she’s aiming to qualify for the 2015 Para World Swimming Champs (Glasgow) to defend her title. Long-term, she has her sights set on Olympic Gold. Swimming is a sport where there are no shortcuts. It involves hours of time in the water, relentlessly swimming lengths, honing technique and improving fitness and stamina. It is not for the faint hearted. It also requires support from those around you. For Nikita, her swim training is very much a family affair. Based near Cambridge, she trains at Te Awamutu pools nine times a week. Her parents and grandparents share the travel time, but there’s no escaping the amount of commitment involved to ensure Nikita gets to training. All this before she even hits the water. “Having a high performance athlete in the family at such a young age does alter the dynamics of family life,” admits mum Carmel.

fitness journal April 2015

“Our alarm goes off every weekday at 5.10am so we can drive Nikita to the pool. We then drive her back out to Roto-o-Rangi to catch the bus as she eats breakfast in the car. “Every afternoon except Monday, we drive to school and pick her up and take her to Te Awamutu again. On gym days, we drive her to the Avantidrome.” Every third weekend, Carmel or husband Steve drive Nikita to Auckland for weekend training, which involves rearranging their work to suit.

Swimming is a sport where there are no shortcuts. It involves hours of time in the water, relentlessly swimming lengths, honing technique and improving fitness and stamina. “We are both self-employed so this is do-able. However as well, we also have to ensure she is keeping up at school and eating well. I act in some ways as her manager, spending hours sorting out meetings, planning her schedule, etc so she can concentrate on training and school,” said Carmel. Siblings Astrid and Rhiannon also play sport competitively, although Rhiannon is more independent, since recently getting her restricted driver’s licence. Last year she made the finals at the NZAMD Scholarship weekend for Hip Hop. She does jazz, hip hop and contemporary dance and also teaches some classes for Carmen, who owns Dynamix Dance School in Cambridge. Astrid is an accomplished footballer and plays for the Cambridge Women’s A team,

the Cambridge High School 1st XI and the Waibop U15 FTC squad. Nikita is hugely grateful for the team around her and is committed to continue achieving. She started competing in swimming when she was about six, wanting to be involved in everything her older sisters were doing. “Mum was approached by Malcolm Humm of Paralympics New Zealand at the Taranaki Independence Games in 2009. He asked us to put in an application to become part of the Talent ID Programme called Excellerate to Excellence, and even though I was actually below the age required, I was accepted into the programme,” says Nikita. She hasn’t looked back, continuing to impress in the water and is determined to keep improving. Steve Hay (Te Awamutu Club coach) and Jon Shaw (PNZ head coach) are just part of the wider team around her success. Nikita was born with a bilateral upper limb deficiency (both her arms end below the elbow and she has no hands). She has an artificial limb which she uses at school so she can write. With swimming her number one priority, Nikita takes four subjects at Cambridge High School which gives her a spare period in her timetable. “I use this time to catch up on stuff that I’ve missed or that’s when mum schedules appointments I need. “I’m also grateful for the support of the school principal and deputy principal, Phil McCreery and John McDonnell.” Swimming may be an individual sport once you are in the water, but there is no denying the importance of the team on the sidelines. “A lot of people have contributed to my success including my coaches, parents and Paralympics NZ. I have a whole support team behind me and they are Steve (coach), John (Head PNZ coach), Caleb Dobbs (gym trainer), Megan Munro (physio), Cath Fouhy (nutrionist), Rod Corban (psychologist), Karin Adelinger-Smith (athlete life advisor), Jodi Cosser (technique filming) and mum (as my manager). “It is only through them that I can focus on swimming and achieving.”

train hard or go home – Five minutes with nikita howarth

What was your biggest learning curve at your first ever competition representing New Zealand? People will do whatever it takes to knock you down. How did you feel when winning your medals? Amazing. It was very rewarding and it makes all the sacrifices worthwhile. Who are your sporting heroes/idols and why? Cam Leslie – because he is humble and he wins Gold medals. What are three of the most important things you have learned through swimming? – You get out what you put in – Really good time management skills – You have to make sacrifices for your sport What other sport would you like to pursue and why? I would like to try cycling and become a para cyclist when I retire from the pool. Sarah Ulmer came to Roto-o-Rangi Primary School after winning her Olympic Gold medal – which she brought to show us. From that day onward, I wanted to ride and of course win a gold medal. How important is the gym and what areas are you currently working on? Building strength and power and core stability to help with the speed of the blocks and the ability to maintain a strong kick which is very important for me.

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Photo Simon Watts | www.bwmedia.co.nz

Keeping afloat

Swimming Waikato: Planning for the future

did you know... Swimming Waikato boasts 23 affiliated clubs with approximately 2700 swimmers. The area covers Coromandel Peninsula to Waihi, Huntly and Piopio. Swimming Waikato Clubs:

or the past few decades, it has become apparent that our swimmers lag behind those of our “big brother” Australia and other swimming nations. At Swimming Waikato, we’ve decided to invest in our swimmers’ development and as a result, have employed Clive Power as our regional coaching co-ordinator. Clive has made a significant contribution to the sport of swimming over a 45-year period as a swimmer, an administrator and most signifi-

Photo Simon Watts | www.bwmedia.co.nz

By Simon perry Swimming Waikato chair cantly as a coach. He has coached a number of swimmers to both Commonwealth Games and Olympic Games. Clive’s role is to work alongside a group of our senior coaches to plan and implement a Regional Development Pathway for the benefit of all the swimmers in the Waikato region. It introduces a new and different way of looking at swimming, a change in direction to a more exciting progressive approach and one which we are confident will give great results in the water over the next four to six years. This pathway has been endorsed by Swimming New Zealand’s high performance personnel and they, along with High Performance Sport New Zealand, have given us every encouragement. A key part of the Regional Development

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Pathway is its three tiers – Talent identification High performance AquaBlacks Wrapping around these three tiers is our Competitive Pathway which provides progressive competitive opportunities for our swimmers, also designed to help them achieve. We’re doing away with the traditional meets where our swimmers, their families and our volunteers spend all day at the pools, and instead, we’re introducing meets with ‘no longer than’ time limits and ‘no faster than’ qualifying times which will ensure our swimmers are competing against others of like ability at every opportunity. We’re running testing days and development camps for selected athletes and our scholarships for athletes, coaches and officials will ensure that we’re providing support where it’s needed most. Swimming Waikato has partnered with Wintec’s Sports Science and Human Performance Centre and Athletes House to develop, teach and monitor a strength and conditioning programme, designed to help our swimmers succeed. Athletes House will provide a unique training base for our swimmers during their dry land sessions, one that allows them to

Ace Swimming Club Cambridge Swimming Club Coromandel Swimming Club Fairfield Swimming Club Hillcrest Swimming Club Huntly Swimming Club Marlin Swimming Club Matamata Swimming Club Mercury Bay Swimming Club Morrinsville Swimming Club Otorohanga Swimming Club Paeroa Swimming Club Piopio Swimming Club Putaruru Swimming Club St Peter’s Swimming Club St Paul’s Swimming Club Te Aroha Swimming Club Te Awamutu Swimming Club Te Kuiti Swimming Club Thames Swimming Club Tokoroa Swimming Club Waihi Swimming Club Whangamata Swimming Club make connections with athletes from other codes. Wintec’s swimming specific Strength and Conditioning Programme will develop physical capability, increase flexibility and reduce injury.

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entral city workers can soon opt for daytime swim training as a fitness option, with the opening of a 10 lane training pool looming at Fastlane Fitness on Victoria Street. When it comes to swim training, lane time in Waikato is notoriously tricky. Between clubs, schools, learn to swim, rehabilitation and triathletes, there are a serious number of ages and abilities wishing to use community swimming pools. Since the closure of Hamilton Municipal Pools, it has been a long time since city workers could enjoy the benefits of a quick swim, leaving enough time to get back to work. Thanks to the upcoming opening of the Fastlane Fitness pool on Victoria Street, this is set to change. Due to open in July, the 25x25m pool boasts 10 lanes and will be available for anyone to use (concession cards, casual entries and members). This is a train-

ing pool, so is not ideal for leisure swimming (i.e. cooling off in summer). The ‘fast’ pool is designed to eliminate surge and waves which slow swimmers down, with air cushioning systems to soften the impact when diving into the pool and provide a clearer line of sight. The pool area will also include a counter swim pool, hydrotherapy, learn to swim, water based fitness classes, a wet weights area and private bookings for parties and functions. Admission is from $4.80 a swim (conditions apply), members of Fastlane Fitness will have access to discounted concession swim access, and discounted learn to swim for their family. The stainless steel pool has a sand filter, which turns over water quicker and more efficiently than older pools, and requires less chlorine.

fitness journal April 2015

swimmer profile:

Jesse Reynolds What began as an exercise to strengthen his leg has seen Jesse Reynolds go on to become a force to be reckoned with in the world of Para-Swimming.

he 18-year-old former Hamilton Boys’ High School student is ranked sixth in the world in the 400m freestlyle and is determined to continue impressing. Now studying sport and exercise science at AUT, Jesse is gearing up to qualify for the 2015 IPC Swimming World Champs team and compete in Glasgow.

Five minutes with jesse reynolds What’s next? The National NZ Open Championships in Auckland. This is an important meet as it is one of only a few IPC approved events held in New Zealand and the only meet where I am able to make

the qualifying standards for the World Champs. What is your long term goal? To make the Rio 2016 Paralympics team How and why you became involved in swimming? My parents started me swimming as a baby as it helped to strengthen my leg. I was a real water baby and have always loved swimming. I had a taste of competitive success while competing at the Independence Games (now the Halberg Junior Disability Games). I came first in most of my events and had a blast. In 2008 at the Independence Games in Taranaki, Malcolm Humm from Paralympics New Zealand (PNZ) suggested to my mum that I should be swimming competitively as I had a talent PNZ could be interested in. From there I joined The Fairfield Swim Club and started to swim with the squads. It was soon after that PNZ invited me to be part of the Xcellerate to Xcellence programme. Who is your coach? Ken Nixon from Fairfield Swim Club has been my coach for the past five years. He has taught me that ‘nothing is ever easy and that practice and patience pays off’. Ken has always believed in me, even when I have doubted myself. However, since moving to Auckland I now train under PNZ

National Development Coach Gary Francis at the AUT Millennium. Why did you decide to become competitive? I guess when Malcolm said that I had potential to be a paralympic swimmer at the Independence Games it got me thinking. I also knew that in the pool I wasn’t the kid with one leg, I was a swimmer. It felt great to be on a ‘level playing field’ with my peers. How do you juggle study and training? This is probably the hardest thing for me. I am not great at time management. While I was at home mum would often be on my case but now I am flatting I have had to be more focused. As a swimmer you don’t have a lot of ‘spare’ time, all of your time is accounted for in any given day. It is a learning curve to get the balance right but I am getting it… slowly. Describe your weekly training programme? My training is full on at the moment as I have to train hard to do well at Opens this month. I train in the pool for two hours, nine times a week and I am at the gym three times a week. I also do part-time casual work as a barrister. What are your future career plans? To gain my Bachelor of Sport and Recreation and to win a Paralympic Games medal. What are three things you would like to try/ experience? Skydiving, winning at a world championship event, bungee jumping What is your favourite meal? Mum’s Shepherd’s Pie and ambrosia What is the best advice you have ever been given? More of a quote, but: “Life’s not about how hard you can hit, it’s about how hard you can get hit and keep moving forward.”

swimmer profile:

bradlee ashby Juggling full-time study with the demanding hours of swim training is something Bradlee Ashby is well used to. The 19-yearold is part way through a Bachelor of Business Studies at Massey University, while training for the NZ Open this month, aiming to qualify for the 2015 World Champs.

pecialising in the 200 and 400 Individual Medley, Bradlee has a swag of New Zealand titles to his name but is focused on achieving at the pinnacle of international success: the 2016 and 2020 Olympics and 2018 Commonwealth Games.

Five minutes with BradleE Ashby When did you become involved in swimming? At the beginning of year six (2006) I competed at inter-school swimming champs and won most events. I was asked which club I swam for and when I said I didn’t train, was told I should as I had an amazing natural talent. I enjoyed swimming and thought it would be good to give training a go. Who is your coach? David Lyles, who is an excellent motivator and a positive role model with plenty of technical advice. He helps me out both in and out of the water. How do you juggle schoolwork and training? Knowing what I have to do and when it has to be done by.

fitness journal April 2015

Describe your weekly training programme? Crazy! 10x 2 hour pool sessions, 3x 1 hour weight/gym sessions, 2x 30 min Swiss ball sessions, 2x 30 min circuits, 4x 30 min self movement prep. What motivates you to continue pursuing this sport? WINNING ... and the Olympic dream! What is the tuughest aspect of swim training? Hypoxic sets (breath control) and race pace sets. What are your other sporting interests/passions? Cricket, rugby and e-sports. What achievements are you proud of the most? Winning two bronze medals at the 2014 Junior Pan Pacific Champs Name three things you would like to try/experience? Winning an Olympic Gold medal, driving a race car such as F1and travelling and exploring through Europe and America. Describe your lifestyle? Lazy when outside of the pool and full on when training/competing and studying.

bradleE ashby: Silver and Bronze at 2013 Australian Youth Olympics; 2 Gold and 1 Silver at 2013 Australian Age Champs; Silver and 2 Bronze at 2013 NZ Open Champs; Competed at 2013 World Junior Champs; Gold, Silver and Bronze at 2014 Oceania Swimming Champs; Silver and Bronze at 2014 NZ Open Champs; 2 Bronze at 2014 Junior Pan Pacific Champs; 1 Bronze 2014 Queensland Champs.

How do you like to relax? Gaming ... doing something that can take my mind off everything and allow me to totally focus on that one thing which gives my body complete stress release.

What is the best advice you have ever been given? Don’t let the influence of others affect who you want to be and what you want to achieve.

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swimmer profile:

ter every race is so different that it is hard to focus on placings specifically, but more on the process of how I execute the race. Top 10 in some of the World Cup races will be great.

When Penny Hayes’ sister almost drowned, learning to swim became a priority for the entire family. Those learn-to-swim lessons sparked a lifelong passion which led to involvement at top level in competitive swimming as well as triathlon.

What are your long-term goals? Olympic Games is the big goal. I think 2016 will be unlikely, so the target will be 2020. World Champs in 2017 where I am aiming to be in the top ten in the 10km open water.

penny hayes

owever injury has forced 23-year-old Penny to step down from triathlon and she has returned to the pool and aims to represent New Zealand at the Rio Olympics and Tokyo Olympics. This year she has already showed she is a force to be reckoned with by becoming the double Open Water National Champion (5km and 10km).

Five minutes with penny hayes What is your occupation? I’m studying for a Bachelor of Sport and Exercise at Massey University. What is your specialist stroke? Freestyle. Where do you train? St Peter’s School, Cambridge. Who is your coach? Carl Gordon. The most important thing I get from him is his dedication of being there at every single pool and gym session to guide the training and provide continuous feedback throughout. When and why did you decide to become competitive? When I was 10 I started getting competitive. I am a very competitive person

in most aspects of my life, so I think that is what has driven me in the pool and to continue racing. How do you juggle schoolwork and training? It is all about balance, and learning to say no to some social things in order to fit the training and uni work in. Describe your weekly training programme? My weekly training involves nine swim sessions, three gym sessions and a couple of bike and run sessions. Sunday is my rest day to properly recover. What training you do when not in the pool? Gym, cycling and running – I also like cross training which makes it all a bit more exciting. What motivates you to continue pursuing this sport? I want to compete at the Olympic Games and be the best athlete that I can possibly be. What are your future career plans? After I finish competing I would love to work in either sports journalism or sports law. Who is the team around you? My parents and two sisters, my coach, physio, masseuse, Sid Cumming, my former triathlon coach, my sponsor – AMANZI Swimwear and my friends. What do you enjoy most about your sport? I get to travel the world and meeting new people all of the time.

What is your next competition? NZ Open pool nationals mid-April, but the main focus is on the open water 10k World Cup circuit. The next three legs of the circuit I am doing are in Mexico, Hungary and Portugal. Preparing involves training and kilometres in the pool; getting up endurance, but also the speed needed to have a strong finish. Mainly just lots of time spent staring at the bottom of a pool. How did you become involved in swimming? I started swimming at age nine, when my older brother had bad asthma and the doctor recommended it. I was just the little brother who followed what the older brother did. I took up open water swimming two years ago and love it. Every race is different and it’s hard to describe, but it’s strategic, interesting and cool. How do you juggle study and training? You just have to find a balance and try to be as organised as you can. (One thing that I am not too good at, to be honest). Prioritising time is a huge must. However, this is easier said than done.

Describe your weekly training programme? Currently it is nine pool sessions a week, ranging from 2 -2.5 hours in the water. There is also 30 minutes of stretching before each swim session. Then 1-2 hours of core training a week and we are about to start hitting the gym 2-3 times a week for an hour each session. What motivates you to continue pursuing this sport? I have certain goals I want to achieve. The love of the sport and pushing my body to the max to see how fast I can get and what I can achieve. What do you enjoy most about your sport? The freedom to challenge yourself. I just love being in the water and the space of swimming. Everything is on your own shoulders and the work you put in is shown in your results. I cannot blame anyone except myself for how I train and results I achieve. What achievement are you are most proud of? Qualifying for my first Open New Zealand team Name three things you would like to try/ experience? – Live in Japan and experience their culture for a few months – I really want to do an Ironman. – Travel and explore Machu Picchu. What is the best advice you have ever been given? From my parents who said: be true to yourself, never lose who you are and what you strive to become. Always remember those people who are with you at your lowest points and never give up.

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How many pairs of togs do you go through in a year? Well I am very lucky to have an amazing sponsor – AMANZI who give me about 15 pairs of beautiful togs a year. And they most certainly all get used!! What is the best advice you have ever been given? Control the controllable, and have fun.

swimmer profile:

troy balvert A former star member of St Peter’s training academy, Troy Balvert (22) is not one to shy away from a challenge. Having taken up open water swimming just two years ago, he already has a World Cup circuit ranking (31) and impressive future goals.

e has recently moved to the Gold Coast to assist him in training all year round. Not only is he striving to build on his results in the freestyle and distance/open water categories, Troy is also studying a Bachelor of Business, majoring in management with a double minor in sociology and marketing at Massey University. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

Five minutes with troy balvert What are your short-term goals? I have technical goals; to become more efficient in the pool with my swimming stroke, and goals to improve my race plans and how I swim each race. I have top placing in mind in the World Cup circuit, but with open wa-

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fitness journal April 2015

coach profile:

matthew white

Swimming has long been a family way of life for 23-year-old Matthew White, head coach at Hillcrest Amateur Swim Club.

e credits passionate coaches and parent volunteers for helping grow club swimmer numbers to 330. The club has recently partnered with Hamilton Boys’ High School to enable more pool time for swimmers.

Five minutes with matthew white What is your occupation? Full-time head coach at Hillcrest Amateur Swim Club. What is your specialist stroke? Breast sroke as a swimmer, butterfly as a coach. What swimming titles/achievements have you won? I only ever competed at a junior level, but won a couple of gold medals at NZ Juniors. I had a bit of talent but I gave in too soon. Swimming is a sport where it takes a lot of dedication. What are your short-term goals? To further develop swimming in Hamilton East by utilising the pool space we currently have (Hamilton Boys High School, Hillcrest Normal School, Gallagher Aquatic Centre). To encourage and foster new talent in swimming and other aquatic sports. What are your long-term goals? To raise

awareness of the importance of swimming development, to increase participation and enjoyment in all aquatic sports throughout Waikato, and to develop our club and region into a national swimming ‘power-house’. How, when and why did you become involved in swimming? I was raised in Tokoroa and my family was heavily involved in swimming there ever since I can remember. We had a really good culture and many people were keen on the sport so we ended up having a pretty decent run. I always look back fondly on those times. When and why did you decide to take up coaching? I have always had a passion for coaching and teaching. In my seventh form year I coached junior water polo and an U14 rugby team at HBHS, which resulted in me winning student coach of the year. The year after that my older brother Stan got a job coaching a small swimming club and he asked me for some help, I obliged and got hooked straight away! I started with our junior levels before being promoted to head coach in late 2013. What is the most rewarding aspect? The success of swimmers when they have worked hard to achieve their goals. Whether it’s a place on the podium, a qualifying time, or even just perfecting a stroke, it’s awesome

seeing them go beyond what they thought was possible. Where is your ideal holiday? Rarotonga, it’s where my mum is from and I just love it there.

Swimmer profile:

helena Gasson Helena Gasson has been swimming for 10 years and has four national titles to her name.

he former Hauraki Plains College student has also placed fourth in the National Open Water champs, and won two Silver medals and one Bronze medal in the Victorian Age Champs. She’s been involved in a number of competitions, including the National Age Groups Championships, the New Zealand Open Championships, the New Zealand Open Water Championships and the Victorian Age Group Championships. Her dream is to go to the 2016 and 2020 Olympic Games. The Sir Edmund Hillary scholar is committed to her studies (Bachelor of Sport and Leisure) and to making time for sport and her future.

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fitness journal April 2015

What is the best advice you have ever been given? Never stop learning. You can’t know it all about a particular subject as everything develops and evolves through time. As it does, so must you.

What is your short term goal? To qualify for the 2015 World University Games What is your long term goal? Ultimately, I would love to compete in the 2018 Commonwealth Games and then the 2020 Olympic Games. When did you become involved in swimming? I started because my older sisters were doing it and as I had to tag along I decided to join them. When did you decide to become competitive? When I was nine I competed in my first national competition and have never stopped. How do you juggle study and training? I guess because I have been swimming for so long, I have had to really develop my time management skills. I just have to fit in my study whenever I can and so far it has worked. Who is your coach? Ken Nixon. Describe your weekly training programme? I have 10 two-hour pool training sessions. Out of the pool, I have just started a new gym programme at Athletes House which I do twice a week.

What motivates you to continue pursuing this sport? When I feel down or when I need motivation I look at my goals and talk to my parents. They are huge factors in my career and always know what to say to help me out of rough patches. What do you enjoy most about your sport? The thing I love most about swimming is that it gives me a purpose. All the hours I put into it are helping me to achieve my dreams and that is an amazing feeling. What does the Sir Ed Hillary scholarship means to you? The scholarship to me means more opportunities. It helps me to fit my study around my swimming, and I still have freedom to compete when I need to. The Hillary scholarship also has helped me to develop my leadership skills which has been very valuable in senior roles at my swimming club.

helena Gasson – – – –

Four times NZ 2014 short course Open champion Two Silvers and a Bronze at the 2014 Oceania champs Two Silvers at the 2014 NZ long course open champs

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Swimmer's shoulder The dreaded shoulder injury in the young swimmer is the most common injury that restricts a swimmer’s progression in the sport.

By John appel

’ve worked with a number of representative athletes and have seen the frustration of dealing with constant shoulder pain. What really annoys me is that the majority of shoulder injuries in swimmers are completely avoidable. With proper screening, land based training and smart coaching a swimmer can progress through the age groups and onto the elite stage without damaging their shoulders for life. This month I hope to shed a little light on a swimmer’s shoulder and give you a few clues to look for and a few exercises to focus on. For proper shoulder function, you must be able to coordinate

multiple muscle groups. The swimmer needs to correctly use the muscles around the shoulder, those that control the shoulder blade, the muscles in the upper and lower back, as well as the abdominal and pelvic muscles. Freestyle, butterfly and backstroke all place a tremendous load on the long head of the bicep tendon, one of the key rotator cuff muscles in the shoulder. With this increased load the tendon must be taken care of, otherwise it will break down. The most common cause of a break down is shoulder impingement, which comes from poor scapula control and weak core stabilising muscles. Below is a picture of a winging scapula. This is an excellent early indicator of future shoulder problems. When the shoulder blade wings out, the gap above the bicep tendon is significantly reduced. This will cause the tendon to be pinched, irritated, and will eventually break down. As you see in the picture, the subacromial space has a couple of muscles sliding through it. When

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the scapula wings out, this space is reduced causing the bones to pinch the tendons. I’ve seen swimmers able to swim for several years with winging scapula and experience no pain in the shoulder at all. This is just an example of our body’s amazing ability to protect, compensate and avoid pain. Eventually something will happen, the tendon will tear and the swimmer will be out of the water for months, if not years. It’s more than just strengthening the scapula stabilisers. If the chest, neck and front of the shoulder are tight, then all the strengthening in the world won’t help. A swimmer needs to be flexible in the front and strong in the back. One of the best ways to increase flexibility in the chest is the Obie Roller. This simple stretch technique not only opens up the chest but also puts the spine into correct posture. For early stage scapula stability the Swiss ball “W” holds are great. They engage the back muscles and at the same time pull the shoulders down and back. Developing strength here will really help a swimmer’s performance. Because we are training small muscles, never go more than 1kg in weight, and build up to three sets of 60 second holds. At the end of the day the swimmer’s shoulder is a complex, multifaceted injury that requires a coordinated effort from the coach, the strength trainer, and an experienced physiotherapist. Together this injury can be dealt with completely and permanently. If you are struggling with this injury or think your child could be susceptible to this injury then please contact us at the Advance Wellness Centre and ask about the swimmer’s functional movement screen. www.advancephysio.co.nz

Hold this position for 30 to 60 seconds. Focus on squeezing the shoulder blades together.

Relax and let shoulder stretch out hold for 4-5 minutes daily.

fitness journal April 2015

Halberg Junior Disability Games The 2015 Halberg Junior Disability Games is a national three-day sports competition for physically disabled and visually impaired young people aged eight to 21 years. Hosted for the first time by the Halberg Disability Sport Foundation, the event will see athletes competing in regional teams from around New Zealand at St Peter’s School in Cambridge on April 10-12.

his event gives people the opportunity to represent their region at a national sports event - the only one of its kind in New Zealand, and take part in competition, team camaraderie and fun. The games also give the athletes an opportunity to pursue further goals with national sports organisations and Paralympics NZ attending to provide support and pathways for future development. More than 13 sports are on offer, including ambulant football, athletics, blind cricket, cycling, equestrian, goalball, powerchair

football, rowing, swimming and wheelchair basketball. For more information about the Halberg Junior Disability Games, visit: www.juniordisabilitygames.co.nz

Daniel Meyer competing at the 2014 Junior Disability Games

athlete profile:

CJ Takiari CJ Takiari has made his mark in the sport of wheelchair basketball. The 17-year-old former Cambridge High School student is a member of the Waikato A Men’s Wheelchair Basketball Team. He was also a member of the 2014 team which became NZ National Champions, beating Auckland for the hotly contested title.

ast year, CJ participated in the Halberg Junior Disability Games for the first time. This year he is returning, keen to improve on the team’s third placing. Personal Background: I was 13 years old in 2012 when I first started playing. It was a year after my accident where I lost part of my left foot. My cousin Maioro Barton heard about my accident and so made contact. Very unsure at the time about what I wanted to do, I told my mum who then put the wheels in motion and took me to a Junior Wheelchair Basketball camp. Basically from

fitness journal April 2015

there I never looked back. After my first year of playing (2013) I decided to play competitively. Being in the Men’s A Team, we train vigorously two nights a week and sometimes weekends once games are nearing. What personal achievements are you most proud of? I was lucky enough to be the focus of the Halberg Disability Sport Foundation profiles in 2013 and I was invited to attend a NZ Breakers’ training where I got to meet most of the team. Then after that I wrote a short story on my life since the accident and this was the focus story of the 50th Halberg Awards.

That was my proudest moment – knowing that maybe I could help other teenagers, both disabled and able-bodied, by showing them that sports are very much a part of life for people with disabilities. What is your short-term future goal? To be recognised as good enough to train with the NZ Men’s Wheelchair Basketball Team. What are your long-term future goals? To be named as a member CJ with his cousin and hero Maioro Barton. of the NZ Men’s Wheelchair Basketball Team and know that there are sporting opportunities experience the game against other countries out there. He always has something positive at their level. to say even when you lose e.g. “Oh well – there’s next year.” What is your biggest challenge about achievI suppose too he makes me get off my butt ing them? Financially being able to support these goals, when I’m feeling sorry for myself 'cos I’m a teenager. My goal at the Junior Disability as this sport is 90 percent player funded. Games 2015 is to lead the team and make sure they all have an opportunity to play. It’s Who are your sporting heroes and idols? I not only about winning, it’s about enjoying would honestly have to say, Maioro Barton the game too. is my hero. He helps young disabled people

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athlete profile:

ava meehan Ava Meehan is one of more than 100 athletes participating at the 2015 Halberg Junior Disability Games at St Peter’s School this month.

he is a first time participant at the event and is keen for it to set her on the path to future sporting success, particularly in swimming and hand cycling.

The determined nine-year-old recently and proudly completed the 2014 Round the Bridges event in her wheelchair, which she trained extensively for. Her long-term goal is to become a top New

Zealand swimmer. Both of Ava’s legs and one hand were amputated following a severe staph infection seven years ago. What you are most looking forward to at the Junior Disability Games? Hopefully getting a medal and meeting all the other competitors. What is your goal there? To be as fast as I can (especially in freestyle). What is your biggest challenge to achieve this goal? Practise, Practise, Practise and believing I can do it. What age did your become involved in the sport and why? I started swimming lessons when i was a three-year-old at the Ace Learn to Swim School in Hamilton.

athlete profile:

Unity collins

Why? Because I love water.

Waikato athlete Unity Collins put herself into the record books as the first blind person to compete in and complete the Rotorua Tuff Guy and Girl Challenge. She has now completed this event three times.

What is your favourite music? The Vamps, and Katie Perry – Wide Awake and Dark Horse.

What is your favourite food? This could take a while – ice cream, chocolate … and apples.

What is your favourite subject at school? Reading and art.

What is your short-term goal? For swimming, to swim faster in all of my events. At the moment I am a non-travelling reserve for the Special Olympics New Zealand Swim Team for the World Games in LA.

What is the best advice you ever received? To give all things a go, and to really believe in myself.

he talented athlete also competes in blind cricket, swimming, walking, mountain biking and cycling and is set to take to the stage this month at the Halberg Junior Disability Games in Cambridge, where she will compete for glory in the pool.

List your sporting achievements? Swimming 2013 Nationals in Dunedin: Gold medal in the 4x25m relay freestyle, silver 25m freestyle and bronze in 50m freestyle and 25m backstroke What personal records/achievements are you are most proud of? Being invited to the Halberg Awards in 2007 and being

Which place you would most like to visit in the world and why? Camp No Limits in California USA. It is a camp for kids with limb loss and they have all sorts of experts come in to teach them how to participate in a variety of sports and activities.

“All ages, all abilities, all year round”

guest speaker at the Eagles Ladies Golf Tournament for the Halberg Trust. Also mountain biking in the Redwoods on the Challenger Track and competing in the 30km Maungatautari cycling event and Round the Lakes Rotorua events. What are your future goals? To do more cycling and mountain biking. To be able to play the harder chords on my guitar and helping other people with disabilities.

Photo by Luke Lee

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What is your biggest challenge in achieving these? Being blind makes everything much harder and I have to concentrate more.

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fitness journal April 2015

athlete profile:

can only be achieved with dedication, time and effort on the track.

devon briggs Devon Briggs has discovered the benefits of pedal power and now regards the Avantidrome as his home away from home. He’s got impressive goals of building up to Paralympic representation, and also strives to one day climb the Eiffel Tower and see the completion of the ‘ Tour de France ‘ cycle race.

nvolved with track cycling at Avantidrome, Devon is also keen on swimming, kayaking and recreational cycling. Although he was a keen hockey player, he was advised to steer away from involvement in impact sports as this

could be detrimental to his feet (bi-lateral club feet) in later life. Also involved with the Waikato wheel chair basketball team, Devon is hoping to impress at this month’s Junior Disability Games.

Personal achievements? When Devon initially started to ride after his surgeries he was unstable and unsure on the bike. He has progressively gained confidence and ability and can circulate the Avantidrome track safely within a group / team situation which

athlete profile:

yashan randhawa Whether it is wheelchair basketball, pistol shooting or shotput, Yashan Randhawa is driven to excel. The versatile athlete is competing at the Halberg Junior Disability Games this month. Name your sporting achievements? I participated in Northern league Wheelchair Basketball (development squad) 2014, a Gold medallist in Activ8 under 14 yrs pistol shooting comp, 2014. What are your future goals? Developing basketball skills and playing basketball in national team one day, pursuing pistol shooting. What is the biggest challenge about achieving these? Finally finding something I’m

good at and sticking to it and being able to finally shoot the basketball hoop from a wheelchair (not easy). What is the best advice you have received? To train hard and focus. Family support? Mum and dad take me everywhere I need to go for practices What is your disability? A benign tumour in my pelvis, which has affected the sciatic nerve in my right leg, resulting in no

feeling from the knee down. This means wearing an AFO (ankle foot orthosis) for balance and walking. What you are most looking forward to at the Junior Disability Games? Seeing friends, playing hard, having fun and winning. What is your favourite music? Rock. What is your favourite subject at school? Anything to do with IT and art.

Short term future goals? To do well in track cycling, to have fun and gain friendships at the Junior Disability Games. Long term goals? To eventually be able to go to the Commonwealth Games and the Paralympic Games in 2020 or 2024 representing New Zealand. Biggest challenge in achieving this? Time, effort , funding and the development of his feet as he grows into a young man. Due to the unknown nature of the club foot, annual checks will determine if any corrective surgery is required. How did Devon become involved in cycling? One day while recreational cycling on the new Te Awa cycle path we stopped in at the newly opened Avantidrome to check out the track. It was at this time the Avanti bike shop Manager Michael Van Enter engaged in conversation regarding Devon, the way he walked and the benefits cycling could offer his foot and leg development. Devon signed up for Have a Go day on the track, really enjoyed it and Mike suggested we purchase some track cycle shoes to hold his feet in line and aid growth. Devon’s grandfather purchased an Avanti track bike and trainer and Devon has not looked back. What is involved in terms of training commitment? Success equals time on the track and Devon cycles three days a week on track and any recreational riding as time allows. Who is Devon'ssporting hero? Due to involvement at the Avantidrome we have contact with Paralympic cyclist Kate Horan who has enormous encouragement for Devon to succeed.

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

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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.

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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. The technology becomes another expert to help you achieve your goals. 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 April 2015

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FIFA fever By Matthew cooper Sport Waikato ceo

asn’t the Cricket World Cup tournament caught the imagination of our nation? The Black Caps have been outstanding both on and off the field. Who can forget Martin Guptill’s 237 in

Wellington against the West Indies, and that truly amazing semi-final win against South Africa at Eden Park. A phenomenal achievement! Unfortunately the result didn’t go our way in Melbourne for the final but we can all be very proud of the Black Caps' efforts throughout a wonderful campaign. So this is a special time for us all in New Zealand – World Cups don’t come around every day. Seddon Park successfully hosted three matches during the Cricket World Cup and now our attention moves to the FIFA U-20 World Cup New Zealand 2015. Many people are starting to understand the scale of the event. It is the second largest football event in the world with more than 170 million viewers expected from more than 200 countries over 22 days in May and June this year. The 24 countries that will compete have been confirmed and following a glamourous Official Draw ceremony we now know who will be heading to Hamilton for the group stage matches to be played at Waikato Stadium. Leading the way are Asian champions Qatar who are leaving no stone un-

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amilton schools, businesses and groups can experience the thrill of futsal, and create their own World Cup action in Hamilton. As the FIFA U-20 World Cup kicks off and the world's best come to Hamilton, the Futsal Festival takes place in Garden Place. Futsal is a FIFA-approved version of five-aside indoor football, using a heavier, smaller ball on a 40 x 20m wooden court with no rebound walls. The goal measures 3 x 2 metres. Teams consist of a goalkeeper and four outfield players. Up to nine substitutes can be named on the bench. Rolling substitutions enable players to come off and on the court without having to wait for play to stop.

turned for this event. The bulk of the U-20 squad expected to carry through to the FIFA World Cup™ that they will host in their own country in 2022. With Colombia we may see the next James Rodriguez, who captured the world’s attention with a stunning goal against Uruguay at the FIFA World Cup Brazil 2014™and finished as the leading scorer in the tournament. Portugal has an impressive pedigree at youth level and maybe the Portugal side will bring the next Cristiano Ronaldo down with them. African nations Senegal and Mali will be sure to provide noise, colour and movement on the pitch and Matthew Cooper and James Bannatyne. no doubt their supporters will look to emulate that in the stands. than at our own Waikato Stadium which Senegal will be with us for all three group always provides a beautiful playing surface stage matches while their continental counter- with seats that get you close to the action. parts Mali will head up from the Deep South Seven years ago Hamilton was a successwith South American powerhouse Uruguay. ful host city for the FIFA U-17 Women’s Uruguay has a population similar in World Cup with good crowds and plenty of size to New Zealand, and like our country talented athletes on display, and people still with rugby, produces so much talent in talk about that event today. their national game. Their record at youth This time around let’s build on the mofootball is enviable and they were runmentum of the Cricket World Cup and get ners-up in the last edition held in Turkey behind the FIFA U-20 World Cup 2015 by two years ago. filling the stands at our stadium. After all, And what better venue to enjoy the action This Is The One!

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fitness journal April 2015

Five of the best… A couple of months ago, this column talked about the fitness trends for 2015. At the top of that list was body weight training and somewhere near the bottom of it was stability ball training.

BY Alison Storey

o in highlighting some of the best stability ball exercises we may be bucking the trend. However the stability or Swiss ball remains an incredibly useful exercise tool.

It’s moderately inexpensive compared with some other exercise equipment and like body weight exercises you can do it at home in front of your pets. The Swiss ball started life in the world of occupational therapy as a rehabilitation tool, got picked up by physios and inevitably ended up in the world of fitness training. I’ve seen people balance on one and do barbell squats. However we’re going to keep things

more simple. As with all exercise, check with your registered exercise professional first to ensure any individual muscle or joint issues are taken into consideration, and use a good quality ball, not one you can see right through. Also it’s worth bearing in mind these are five of the best exercises, so are not necessarily all that easy. The rewards are proportional to the effort, they say. To make life a bit easier for you we’ve also made some short videos of each of these exercises which you can find at www.storeysport.co.nz – click on the You Tube link on the homepage. Go forth and conquer. www.storeysport.co.nz Photos by Daniel Franks

4) Swiss ball hamstring curls / single leg curls Isolates the hamstring muscles like nothing else. Keeping the feet flexed helps keep it out of the calves a bit. Slow and steady wins this race.

1) Swiss ball dumbbell pullover This is what I like to call a bang for your buck exercise. It uses more than one muscle group at a time, and if you lose quality, you lose the dumbbell. Primarily a triceps exercise, keeping your hips up uses your gluteus (butt) muscles and core as well. Keep your arms almost straight and lower the dumbbell overhead keeping your elbows closer together rather than winging out.

2) Swiss ball jack knifes / pike Another double whammy. Holding your body weight up through your chest and shoulders, then using this base to curl your knees towards your chest or drive your butt up into the air works your core stability and upper body strength.

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fitness journal April 2015

3) Swiss ball dumbbell rotation Entirely useful exercise for golfers and again uses several muscle groups at once. You have to go slowly with this so you don’t over-steer and end up on the floor in a heap. Keep the hips high and think about rotating through the ribs and pushing the shoulder underneath you.

5) Swiss ball rollouts Kind of like the ab roller from TV thing. On your feet is harder than on your knees. Imagine you’re diving into a tropical lagoon, so keep your head down. Think about pulling your tummy button against your spine to start the return motion. Again, overdoing this equals heaped on floor.

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The Road tokatRio o) (from Wai

In August 2016, more than 10,000 athletes from more than 200 countries will descend on Rio de Janeiro to compete at one of the greatest sporting events on the globe, the summer Olympic Games. The Games will see athletes contest 28 sports over three weeks, striving to be crowned world champion. By mariah ririnui

lthough more than 18 months away, aspiring athletes are already working hard in preparation for what could be the greatest event of their lives. Most sports require athletes to qualify before the Games by winning selected qualification competitions, achieving a top world ranking or a set performance standard. For some disciplines, this qualification process has already begun. It can also take several years of training for an athlete to reach the level of competency required to compete at the Olympics, and the road to getting there isn’t solo. Most athletes have a support team of knowledgeable and experienced coaches and medical experts who work together to guide and support the athlete’s training and development. Over the next year-and-a-half, we’ll be tracking the journey of some of our region’s

Olympic hopefuls, including athletes, coaches and medical experts, on their Road to Rio 2016. First up is 2012 London Olympian and multiple-time National BMX Champion Kurt Pickard.

2016 Olympic Games quick facts Host city: Rio de Janeiro, Brazil Motto: Live your passion Nations participating: 205 expected Athletes participating: At least 10,000 Events: 306 in 28 sports Opening ceremony: August 5, 2016 For the first time in the history of the Olympic Games, rugby sevens will be contested. Golf has also been re-added to the programme. It featured in the Games in 1900 and 1904. It will be the first time South America has hosted a Summer Olympics.

SPECIALIST SPORT BRACING FOR PREVENTION AND REHABILITATION

road to rio profile: kurt pickard Explain the 2016 Olympic Games qualification process for your sport? It’s a lengthy and confusing process but as a country, the men are trying to qualify two spots, so our team of individuals has to get our New Zealand team points high enough in the country rankings. The most points-opportunities come from World Cup results and World Champs, and smaller UCI races where they take your best ten results. It is a bit confusing but at the end of the day you’ve got to be on the start line and doing well at the finish.

From simple to sophisticated high technology sports bracing. Colin has more than 40 years of experience in fitting you with the most appropriate brace for your requirements. Use his expertise to save yourself time and money by getting it right first time.

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Age: 23 Hometown: Tauranga Sport/Discipline: BMX Racing What are you currently training for? I’m currently just finishing off pre-season training and am about to kick off a big year of racing with the World Cup series which starts in April. What does a typical training week look like for you? Currently I’m back and forward from my home in Tauranga and Cambridge which is where I train with the New Zealand High Performance team. Our sport is explosive sprinting but with a huge technical demand. We train for explosive power in the gym and on the bike, but most of the week’s training time is on the bike sharpening the skills.

Are there any specific areas of your training that you are currently working hard to improve? With BMX it’s always just trying to stay 100 percent fit and injury free. We’re always working on getting better on the bike too as the sport is evolving fast and becoming more technical. Do you have a favourite training session? Pumping iron is cool but so is riding my bike. Nothing beats being out on the track and getting the adrenaline going. What is your favourite food? If anyone has been to America and tried Chipotle, they will understand. Also I love my fishing so fresh fish is on the menu a lot. Stay up-to-date with Kurt on social media: www.facebook.com/kurtpickard154 twitter:@kurtpickard

fitness journal April 2015

WIN WIN WIN

Active Society

Check out Active Society (www.activesociety.co.nz) for an exciting range of clothing and enter to win a pair of Sweaty Session Shorts (right).

Most of us love to browse shops or online, searching for eye-catching or high performance clothing. Thanks to a former Waikato pair, New Zealand’s first online high-end active wear site has launched; www.activesociety.co.nz

usiness partners Brooke Johnson and Charles Sanson created Active Society specifically to cater for women who want to look as good as they feel when they exercise.

These retro styled sportsluxe shorts feature contrast bind detail and are valued at $85. Features include easy dry fabrication, soft breathable mesh lining, no rub construction for superior comfort, side split for leg movement, elastic drawstring with silver eyelet detail, concealed back pocket for keys or phone, and silver L’urv Logo zippers.

Brands include Body Language, Nimble Activewear, Slinkii Athletic, Onzie and L’urv. “We’ve chosen designs for their ability to flatter the female form while providing the utmost in functionality,” says Brooke.

Suitable for the gym, running or the surf.

A former Waikato tennis representative, Brooke’s love of fashion and fitness is evident and enhanced by the passion for digital marketing of Charles, a keen water skier and wakeboarder.

To be in the draw to win the Sweaty Session Shorts, enter at www.activesociety.co.nz/ competition Entries close on April 30.

“We’re inspired by nature, positive living, colour, creativity and vitality, and want our range to promote health and wellness every day.” www.activesociety.co.nz

Have a go with Eastlink Sports It is all about teamwork in Hamilton East, where a number of sporting codes have banded together to create a central sporting hub, aimed at getting as many people as possible active and involved.

astlink’s Community Sports Hub is now home to a number of Waikato Community Sports, including Tennis Waikato-Bays, Waikato Badminton Association, Hamilton Wado Kai Karate Club, Hillcrest Bowling Club (off-site), Hamilton Inline Hockey Club (Inline Skating), Lugton Park Squash Club and Eastlink Cricket Club. Zoe Toombs, the East Hamilton sport and recreation project manager from Sport Waikato, has been working alongside Eastlink to increase the use and the awareness of these facilities as a sporting hub. She describes the project as a collaborative approach with the mission of promoting sporting and recreational opportunities to the community. “The future of sport and the needs of society are changing,” she says. “People are becoming more time poor

fitness journal April 2015

but still want to be part of something special, and a Community Sports Hub is a great solution. Clubs are beginning to realise that working collectively is beneficial to them, in terms of increasing their capability, funding opportunities and strengthening partnerships.” Eastlink Community Sports Hub is based at Lugton Park in East Hamilton and incorporates members from five clubs and two regional associations. The society sees thousands of members and participants go through its doors each year. All clubs have a range of membership packages, offers, programmes and holiday programmes.

All photos by Chloe Ramsey

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Top five tips for fitness success

ON T L I M A H S L L AT LES MI

We’ve all made promises to ourselves about shaping up, getting fit, and taking better care of our health. But those promises are hard to keep. What’s the secret to success? We asked the team at the new Les Mills in Victoria St for their top tips. FALL IN LOVE. FIND AN ACTIVITY YOU ENJOY. That’s the advice of Sheldon Macdonald, club manager. “When we built this brand new club we wanted to offer heaps of great activities. Research shows that if you enjoy your workout you’re much more likely to build a habit.” No more pretending that you love running, if you don’t. The purpose built facility has a state of the art weights gym, a massive studio for group fitness, cycling studio, boxing gear and the all the latest cardio equipment including treadmills and rowers. The variety means you can try different things and find something that makes you happy, and gets you results. SAFETY IN NUMBERS. It turns out that exercising with other people gives you a boost. Coming into a busy club like Les Mills gives you energy and makes you feel like you’re not on your own. With a full team of experts you can get all the guidance you need to establish with a programme that will work for you. Group Fitness is perfect for tapping into the powerful energy of the group, according to Jo Archibald, the group fitness manager. ‘The music is super motivating and when you come along with a friend you’re more likely to keep going.’

EASY DOES IT. There’s a temptation to go hard out when you first start, but Alistair Richardson, personal training manager recommends taking a gentle approach. “Start with 15 minutes, then try 20 minutes, and before you know it you’ll build up to exercising regularly.” Little and often is the best way to start. GET ON WITH IT. We all put up barriers, come up with great excuses, and tell ourselves that we’ll start ‘on Monday’. The best day to start is today. Les Mills is encouraging people to get fit for free with every Sunday in April and May being free for everyone to come and try what’s on offer. You don’t need to get fit before you try the gym. Try the gym to get fit. SHORT, SHARP, SORTED. The final tip is all about intensity. Once you’re underway the best thing you can do to get maximum results in minimum time is try Les Mills GRIT. High Intensity Interval Training is the latest way to get into amazing shape. 30 minutes of full on interval training where you work at high intensity to spike your heart rate, burn fat and get super fit, super fast. Les Mills has been the leading club in Hamilton for more than 25 years. If it’s time for you to try these top five tips for fitness success, call Les Mills today: 0800 LES MILLS.

Terms and Conditions: Offer ends 30 June 2015. Offer is available at Les Mills Hamilton only. Offer is not available to existing members, those who have had a trial in the past 3 months or terminated their membership in the past 6 months. Available to NZ residents only. Not exchangeable for cash and not transferable to any other person. Les Mills reserves the right to refuse entry on the grounds of minimum age (15), health and safety. Standard Les Mills conditions apply. Additional fees apply for Les Mills RPM® and Personal Training. *

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fitness journal April 2015

Out and about 1 Sarah Moore and Silver. 2 Tyla Cushion, Hillcrest High School. 3 Olivia and Sam Ballantyne Pia Cow Triathlon 4 Participants complete the final lap of Relay For Life 2015. 5 Barry Durrant, Helena Stewart and John Donderwinkel on the survivors’ lap. 6 Raglan fun: Poppy Campbell-Briant and Ayla Brunton. 7 The Te Kohao Health team poses on the Purple Couch. 8 Members of Millsy’s Mob make their way around the track in their Lego outfits. 9 Energetic Relayers didn’t let the rain stop them enjoying Zumba on Saturday evening. 10 Team ‘Hearts’ with the Westside Kiwanis Shield for the top youth fundraisers. 11 Fletcher Walmsley gets into the spirit of the “down on the farm” theme lap. 12 Oliver and Kate Potter meet their rowing idol, Eric Murray. 13 Babs Naidoo (left) and Jordan Smith walk the survivors’ lap. 14 Fifa Fever at Forest Lake school 15 The ladies of team Hakuna Matata make their way around the track.

Fitness Journal’s Out and About page is proudly sponsored by Fairview Mazda 20

fitness journal April 2015

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

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THE ALL NEW MAZDA 3 IS HERE

Aon Maadi cup 1 Hamilton Boys' High win the Maadi Cup, the final race of the regatta. 2 Hamilton Boys' students perform the HAKA fof the winning boys eight. 3 Sacred Heart silver medal U17-8. 4 St Paul's win the boys U18 four. 5 The winnning Hamilton Boys' U18 eight. 6 Hamilton Boys' High win the Maadi Cup the final race of the regatta. 7 Waikato Dio win the girls u18 four. 8 St Paul's win the boys U18 four. Photos by Steve McArthur. 4

Cheers to our champs Hamilton Seventh-day Adventist School took top honours in the recent Waikato Christian Primary Schools Athletics Day. Christian Schools from Taupo, Rotorua, Paeroa, Matamata and Hamilton took part in the annual event, held at Porritt Stadium. Defending champions Waipa Christian School were tough competitors, but a strong field this year saw Hamilton Seventh-day Adventist School take out the honours, followed by Hamilton Christian School and in third place, Matamata Christian School.

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

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

fitness journal April 2015

Skin care We all want to look better and feel better. Certain foods can help boost radiance and improve skin texture and tone.

are best eaten raw. Try spinach, watercress, rocket and mustard greens mixed in salads.

By Monica van de weerd

or smooth, radiant skin that glows from within you need to ensure you have plenty of good fats in your diet.

top five radiance beauty foods high in essential fatty acids Avocados – use avocado instead of banana as a thickener in fruit smoothies. Nuts – snack on a handful of walnuts or Brazil nuts instead of biscuits or potato crisps. Seeds – sprinkle flaxseed, sunflower or pumpkin seeds on salads and breakfast cereals. Oily fish – eat salmon, mackerel, herrings or sardines at least twice a week. Extra virgin olive oil – always use for cooking. Instead of bread with butter, try making a dip with extra virgin olive oil, fresh garlic, chilli and lemon zest and pairing with a wholegrain baguette. Antioxidants fight against free radicals which break down the essential collagen and elastin proteins in the skin. Fresh fruit and vegetables are natural sources of antioxidants. As a general rule, darker skinned fruits and vegetables have higher antioxidant content.

top five line-smoothing beauty foods Berries – Acai berry is one of the richest sources of antioxidants. Mix acai juice in a blender with strawberries, blueberries and banana for a delicious smoothie. Add a mix of berries to your favourite breakfast cereal. Citrus fruits – oranges, grapefruit and kiwifruit are all excellent sources of Vitamin C. Essential for the production of collagen. Tomatoes – one medium tomato provides 20 percent RDA of Vitamin A which plays an active role in the metabolism of skin cells. When cooked, tomatoes are an excellent source of lycopene, so add canned or fresh tomatoes to casserole dishes and pasta sauces. Garlic – Not only does it have strong anti-ageing properties, it›s also a powerful antibacterial and antiviral agent. Leafy greens – high in Vitamins A, C and calcium and a good source of fibre, these

fitness journal April 2015

Silicon - a super skin smoother. Unrefined cereals as well as grains, apples, raisins, almonds and honey are all rich sources of this vital nutrient. Now you know what to start using in your diet and smoothies. But there are also other ways to do the best for your skin. Are you making any mistakes with your beauty routine? Here are some common mistakes we make.

5 common beauty routine mistakes 1. Not adapting your skin care to the seasons Selecting the correct skin care for your skin type is one of the easiest ways to help your skin stay on the straight and narrow. Just when you think you’ve got it sorted, along comes a new season to flip your well-practised routine on its head. In summer, protect skin with a suitable SPF protective cream and apply a lighter moisturiser where required. In winter, try introducing a skin-loving specialised facial oil to those facial areas needing a little more TLC, and then apply your regular moisturiser over the top. Applying an oil straight after cleansing helps trap moisture and gives your skin a fighting chance of staying hydrated throughout the day. A multipurpose pawpaw balm can also be a great asset to your skin all year round – great for insect bites and sun-parched skin in summer, and for dry, chapped skin suffering through a cold, dry winter. 2. Over exfoliating the skin This mistake is bound to trip you up every now and again. Your brand new exfoliator sloughs away dirt, impurities and dead skin cells and you hop out of the shower feeling glowy and clean, so why wouldn’t you want that feeling again tomorrow? Here’s the catch: along with dirt and make up, the exfoliation process can compromise the skin’s lipid barrier, which could lead to increased skin sensitisation or inflammation. Therefore, keep exfoliation down to 2-3 times a week to allow skin the ability to restore and re-balance. 3. Using the wrong lip products Lipsticks and glossy lip balms may not be the best thing to apply to lips, particularly if yours are dry or flaking. Often, these oh-so-gorgeous products may contain a multitude of pigments, shimmers, fragrances and even alcohols that can be drying and cause skin irritation. Our lips lack oil glands that are present elsewhere on our skin and the skin on the lips is more delicate, suggesting that greater care is needed to keep them in top shape. Dry lips are usually reversible with simple treatment and preventive measures – and using the right products. If you can’t

live without glosses and lipstick, try applying a base coat of a hydrating, natural balm to help protect and seal in moisture. At night, be sure to apply a hydrating balm to lips before going to bed to help repair any damage caused during the day, and to avoid dry, flaky lips in the morning. 4. Sleeping in your makeup This one is a big NO-NO that you should hopefully always avoid. It’s all too easy to crawl into bed at the end of a long day (or a big night) sacrificing skin cleanliness for some precious shut-eye, but is it worth it in the long run? Those few minutes it can take to remove your makeup can really make a difference when it comes to your skin’s overall appearance and condition. Enough said. 5. Neglecting the eye area It’s just too easy to slap on a bit of moisturiser and maybe a tinted SPF BB cream before running out the door in a mad rush, without giving a second thought to the skin around your eyes. A good eye care routine for the skin doesn’t have to be lengthy or involved – it just means picking the right product and ensuring it’s applied correctly. Products specifically designed for the eye area should be hydrating, soothing and free from fragrances and other irritants. Start the application underneath the eye, above your cheekbone and just under the tear duct. Gently dot the cream and work your way from the inside bottom lid to the outside bottom corner. Continue tapping gently and then apply the eye cream on the top eyelid. That’s it. With just a moment’s work and the right product, your eye area will be soft, plumped and moisturised and you can face the day looking refreshed and well rested, even if you don’t feel it.

We have our diet and our regime – what else. One of the most frequently asked questions I get is: “Why can’t I get all the vitamins and nutrients I need for beautiful skin from diet alone?” In an ideal world, it may be possible, but lifestyles have changed, processed foods have become more commonplace and food nutrient values have declined through soil depletion, increasing the need for supplementation. Healthy, beautiful skin and optimum nutrition go hand-in-hand. There are certain minerals that are vital for maintaining good looks. So when looking for the ideal supplement to take – the following minerals should be included.

mineral supplements Calcium – a must for healthy skin and especially important for women after menopause in order to help prevent osteoporosis. Calcium is found in all dairy products, in green leafy vegetables, in whole grains, and in certain fish, such as salmon and sardines. Selenium – helps to keep skin youthful and supple. It is found in eggs, onions, garlic, and tuna. Zinc – essential for skin health and for maintaining its elasticity. Oysters are the best source of zinc with the added advantage of allegedly having aphrodisiac qualities. Red meat and poultry are also good sources. Since a main source of zinc in the diet is animal protein, vegetarians need to ensure they eat plenty of beans, nuts, whole grains and fortified cereals. Iron – promotes healthy red blood which is reflected in good skin colour. Iron is present in egg yolks, liver, red meat, green leafy vegetables, wholegrain products and fish. www.naturallyhealthy.co.nz

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Five top yoga poses for athletes ‘Begin anywhere’ is the quote hanging outside my yoga studio door as I write this month’s column. It is simple, practical advice (from music composer John Cage) and recognises that not knowing where to begin can prevent us from starting on a path that can lead to great things. Downward Facing Dog

By Sarah MacDonald

f you have done little or no yoga before, just getting started can be a bit confusing. What poses should you try? In what order? And, how do you do them if you are just working by yourself, or from the pages of a magazine? So this month I am guiding you through my top five yoga poses for athletes, which is also an ideal starting off sequence if you are an athlete new to yoga. This selection of poses will benefit any athlete, as they target key muscle groups that typically will need some stretching and care no matter what sport you do. This sequence is most suitable as a post-workout routine, or as a light recovery session. Do them in the order below.

Supported Fish The Pose: Supported fish pose is a passive, supported back bend that helps extend the upper body. Benefits: Gentle extension of the spine. Opens the chest and shoulders. Extremely good counter-pose to balance the body from any forward/closed position such as cycling, rowing, swimming, running etc. Prop needed: Ideally use a yoga bolster, as pictured. This is like a very firm and supportive pillow. To improvise you could use a stack of blankets or towels, folded about 30cm wide. How to do it: Sit in front of your bolster with about a fist-distance between your hips and the bolster. Carefully lie yourself back along the bolster, resting your hips into the floor. Take your arms out beside you to any position that creates a gentle stretch across the chest – they could be just out from your body or anywhere up to reaching out over the head behind you. Breathe deeply as you relax into the pose. Variation: To also stretch into the groin, bring the soles of the feet together, draw them closer to the hips and let the knees relax out to the sides. Hold for: Three to five minutes typically, or as long as you like.

The Pose: This iconic yoga pose is excellent for lengthening the entire back line of the body from the soles of the feet up to the neck. Benefits: Opens the shoulders and chest, lengthens and decompresses the spine, stretches out the back of the legs. Builds strength. How to do it: From hands and knees reach your hips back and reach your arms out long in front of you on the mat, shoulder distance apart. Spread your fingers and press the whole hand into the mat. Lift the hips up and back, to come into a pyramid shaped pose. Engage the quadriceps and take the thighs back. Lift the sit bones high and gently extend the heels towards the floor. Note: The heels do not have to reach the floor (usually they don’t). Create space between the shoulders and ears, broadening the collar bones and sliding the shoulder blades down the back. Aim to maintain the natural curves of the back, creating a feeling a length through the spine (sometimes it helps to bend the knees and lift the heels a little to create that length in the spine). Variation: If your hamstrings feel very tight, bend your knees. Hold for: Thirty seconds to a minute. Rest and repeat as desired, building endurance over time.

Caterpillar pose The Pose: Caterpillar pose is a very gentle seated forward bend. This variation of seated forward bend comes from the ‘yin’ style of yoga, which is a more gentle approach than others and softly releases the body’s non-contractile elements like the fascia and connective tissues. Benefits: Gently releases muscles and connective tissue along the back line of the body including calves, hamstrings, hips, pelvis, back and spine. How to do it: With very little effort! Do not contract your muscles to force a stretch. Let the legs relax and simply fold forwards, relaxing the spine. The breath should be long and soft. Variation: You want to feel relaxed and supported in caterpillar pose. Consider placing a bolster (or two) or other support on top of or between your legs (as pictured) so the front of the body is supported. Hold for: Three to five minutes. Start out with a shorter hold, gradually holding for longer as you practice more.

Legs Up The Wall The Pose: Very straightforward – just as the name suggests. Benefits: Excellent restorative pose for legs, aiding recovery and draining fluid. Settles the pelvis, hips and back. Mild stretch for the chest. How to do it: Lie on your back near a wall, get in close with the hips, then take your legs up the wall. If your hamstrings are a bit tight, move out from the wall enough to comfortably extend your legs while still having your hips grounded on the floor. Variations: Hips can be on the floor, or raised onto a bolster (more inversion). Place a weight such as a sandbag onto your feet to help settle your femurs into the hip sockets. Take your arms to any comfortable position, from resting on your belly, on the floor beside you or out over your head. Hold for: As long as you like. This is a great restorative position you can remain in for several minutes.

Crescent Lunge The Pose: A long-stance standing lunge. Benefits: Opens front of body, particularly hip flexors. Strengthens the legs and stabilises the knees and ankles. How to do it: From standing take a long step back with one leg and be on the ball of the back foot. Keep the pelvis square to the front. Bend into your front leg. Keep your front knee directly over the ankle. Be tall through the upper body. The more you lift your spine, shoulders and arms up and back, the more this will stretch the front of the body. Variation: For a less intense pose, kneel on the back knee and/or have the hands on the hips. Hold for: 30-60 seconds, then change sides.

Photos Peter Bryant | www.shoot.kiwi

Sarah MacDonald is New Zealand’s only certified Yoga for Athletes instructor. She specialises in helping athletes maintain physical balance and mental focus. Sarah has worked with athletes of all levels, from school students through to some of New Zealand’s most elite athletes, including Olympians and world champions. www.balanceyoga.co.nz

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fitness journal April 2015

lackcurrants are packed full of nutrients, known for their high level of vitamin C, naturally loaded with antioxidants and they taste delicious. Research shows blackcurrants may help improve: – Recovery and performance in exercise – Control muscle damage and soreness – Assist and enhance immune protection – Asthma – Diabetes – Eye health and vision – Cancer prevention – Lifespan – Brain function – Blood circulation – Blood pressure/cholesterol Recent studies have shown blackcurrants to contain higher levels of antioxidant (orac) than 24 other tested fruits. Antioxidants are well known for protecting the body from harmful free radicals absorbed through metabolic processes within the body that cause tissue damage. Vitamin C is not produced naturally by the body and is a powerful antioxidant in its own right. Blackcurrants contain higher levels of vitamin C than any other commercial fruit or vegetables.

Interesting facts on blackcurrants Blackcurrants contain approximately twice the antioxidant activity of blueberries and are considered one of the best sources of antioxidants. Oranges have always been thought to have the richest source of Vitamin C. However, blackcurrants actually supply up to four times more Vitamin C than oranges. A number of studies by Japanese scientists link blackcurrants to a range of health benefits. Researchers at Hirosaki University found that the anthocyanins found in NZ blackcurrants at high levels, help to maintain optimal eye health. A recent study also found that dark rings under tired eyes were reduced after consuming blackcurrant extracts. The polyphenols in blackcurrants are believed to improve blood circulation. Research from the NZ Institute for Plant & Food Research suggests that blackcurrants help to reduce inflammation, boost our immune systems and help us to recover from the impact of exercise.

Blackcurrant smoothie (Makes two large glasses)

½ cup ViBeri NZ Organic blackcurrants (freeze dried or frozen) ½ cup organic apple juice 1 ripe organic banana ½ cup of water ¾ cup of crushed ice or ½ cup plain yoghurt, milk or vanilla ice cream Place all ingredients in a blender and whiz until combined.

Blackcurrant ice cream (Makes 1 litre)

1 cup any ViBeri NZ Organic blackcurrants 2tsp lime (or lemon) juice ½ cup sugar 4 egg whites Zest of 1 lime (or lemon) 1 cup cream Place 2 cups of well drained blackcurrants in kitchen whizz and blend. Transfer to a pot and add ½ cup sugar and the zest of 1 lime or lemon and tbsp of lime or lemon juice. Simmer for 5 mins. Beat 4 egg whites with electric beater until you have soft peaks. Gradually add ½ cup sugar and beat until stiff glossy peaks form when beater is lifted. On low speed gradually add hot fruit puree and beat for about 10 mins until cool and very thick. In a separate bowl beat 1 cup of cream to soft peaks. Fold into egg white mixture using a large flat spoon until evenly blended. Place in a container, cover and freeze for about 4 hours until firm. The ice cream will keep in the freezer for several weeks.

WIN WIN WIN The Viberi range of goodies is a collection of New Zealand grown organic blackcurrant products; freeze or soft dried, snap frozen straight off the farm, or Belgian covered chocolate blackcurrants. There’s nothing but pure goodness in these packs; no added sugar, gluten free, vegan and no preservatives. Plus they’re a superfood and grown right here in New Zealand. We have three VIBERI TRIO PACKS for you to win and experience the taste sensation for yourself. To enter, email your name, address and contact phone number, with VIBERI in the subject line to: win@fitnessjournal.co.nz or enter online: www.fitnessjournal.co.nz. Entries close April 30.

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Eat local and in season Strolling through supermarkets today is a sad experience for me. I see the same foods from season to season situated in the same place in the produce sections. One season they will be local foods; another imported foods, usually from the opposite hemisphere.

By deborah murtagh

here are several reasons not to eat foods which are out of season. The body requires we move through varying seasons in order to cleanse, renew, repair and hibernate. Moreover local foods are designed to support our nutritional requirements for the climate in which we live. Let’s take a look at the seven top reasons to eat in season

1) Food is more nutrient dense when fresh and in season. Many studies have proven produce to be more nutrient dense when eaten in season. One factor for foods being potentially more nutrient dense is the timeframe from farm to table. Local foods picked and eaten fresh from a garden will contain more living nutrients and vital life-force energy, opposed to foods which have been picked, stored, transported to the supermarket, put on the shelf, then taken home and put in the fridge until ready to eat. Supermarket apples may be as old as nine to 12 months. Apples are loaded onto pallets; the fruit goes into cold storage - a sealed room where its respiration rate is slowed. Fruit for imminent consumption is chilled to 0c. In longer-term controlled atmosphere (CA) storage, the oxygen level is additionally lowered from 21 percent to 1.2 percent, which essentially puts the apples to sleep for six to 12 months. Likewise pears are often three months old and lettuce can be one to four weeks old. Lettuce for salad packs are cut, washed in cold water, dried by centrifuge and mixed with other leaves. It is usually treated with a chlorine-based compound, antioxidant or preservative to prolong shelf life. Then it’s placed in ‘pillow packs’, or Modified Atmosphere Packaging (MAP), in which levels of O2 and CO2 have been altered to slow deterioration. It is stored in the optimum controlled atmosphere storage temperature of 0-5C, with O2 levels reduced from 21 percent to three percent; though CO2 can damage it, lettuce keeps for a month with CO2 levels raised. Typically, lettuce is sold in supermarkets three to four days after packing, which can be extended to 10 days. It is for this reason that snap frozen vegetables are more nutrient dense than ‘fresh’ varieties that have been in storage which deteriorates nutrient quality. 2) Foods grown locally, in season support your nutritional requirements When we go against this locavore (eating local) principle the body is weakened. An www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

example of this is consuming pineapple in winter. Pineapple and other tropical fruits help open the pores on our skin enabling us to sweat easily and thus they have a cooling effect on the body. Consuming too many tropical fruits in a cold climate is contraindicated with the Traditional Chinese Medicine Diet. By cooling our digestive system too much we weaken digestive fibre and strength, which in turn may lead to other health problems. However, root vegetables, wintergreens and winter herbs have a warming affect on the body and therefore support health during colder months. 3) Seasonal foods are at their best in flavour When the climate is right for a particular food, the soil is at the perfect temperature to produce the best tasting produce. Think about the difference between a tomato that has sun-ripened on the vine in summer as opposed to the orange looking tasteless varieties found in winter. Vine and sun-ripened tomatoes are also significantly higher in lycopene, the red colourant-famous carotenoid and anti-oxidant that protect us against certain cancers and heart disease. 4) Seasonal foods are at their cheapest Your local farmers’ market is usually cheaper and fresher than the supermarket. I was shocked the other day to find a tiny Lebanese cucumber on the supermarket shelf for almost $5. Really, has food become that expensive? However I can buy six cucumbers for $5 at my farmers’ market at this time of year. Buying at the peak of the season will ensure the best prices. 5) Eating locally and in season encourages biodiversity and preserves heritage food crops. Only a few generations ago New Zealand commercially farmed more than 200 varieties of wheat, however today there are only three commercial varieties left. When we consume such high levels of a particular food such as wheat, diversity is critical to health. Too much of any one food has the potential to cause intolerance and wheat is now a food that many if not most people react to. Varying strains of wheat mean varying types of gluten, which reduces our chances of developing gluten intolerance. 6) An organic diet is easy when you eat local produce in season. There are a number of benefits to eating an organic diet. Avoid foods on the Dirty Dozen list if they are not fresh and organic. These foods are known for high levels of detectable pesticides and other chemical residues. Usually foods listed on the Dirty Dozen list contain endocrine disrupters and suspected carcinogens. While NZ may ban certain chemicals, we could be importing and consuming foods from countries that have not and therefore we are exposed to

Watermelon, olive and cucumber salad By Deborah Murtagh This salad is in season, fresh, crisp and a taste sensation. It’s also visually stunning. Both watermelon and cucumber are highly alkalising and this salad will have an anti-inflammatory effect on the body. 1/3 watermelon cut into bite size pieces 1 medium-sized short cucumber or half a

them. Apples, peaches, and nectarines topped EWG’s 2015 Shopper’s Guide to Pesticides in ProduceTM list of the dirtiest, or most pesticide-contaminated, fruits and vegetables, a new analysis of US Government data found. Apples contained the highest number of pesticides for the fifth year in a row, while peaches and nectarines moved up to second and third spots. For this reason in summer, my children have never been allowed to eat fruit from the USA. We eat locally grown stone fruit when in season. We have just been eating the most amazing peaches, but we won’t enjoy them again until next year. Eating this way makes our food more interesting and fun as we look forward to our favorites when they are coming into season. My girls have never eaten supermarket apples, as sadly NZ apples are also ranked high in the Dirty Dozen. I am happy to pay a premium for organic apples. However there is also the Clean 15 of which foods like avocado, pineapples, mangoes etc top the list of foods you don’t need to buy organically. Apart from the many chemicals used in conventional produce, supermarkets use wax on fruit because the wax retains moisture, allowing the fruit to remain ripe longer. These waxes are usually made up of petroleum and natural sources including paraffin, shellac, carnauba, polyethylene, and synthetic resins. You can tell if a fruit is waxed if you run your fingernail gently

telegraph cucumber 1/2 cup kalamata olives 1 block of feta, cubed Large handful of fresh baby mint leaves 1/2 red onion, finely sliced Toss the watermelon, olives, and cucumber together, then place feta around the plate and top with mint leaves. Serve immediately.

over the skin and can see the wax under the nail. You can simply feel a wax coating by just touching a fruit or vegetable. Commonly waxed foods are apples, capsicums, cucumbers, and courgettes. 7) Less impact of the environment. Obviously eating local produce direct from a farmers’ market limits not only harvest to plate time, but also the environmental impact using less fossil fuel in transportation. Purchasing habits like these also stimulate the local economy; instead of paying food corporations in other countries we keep it local. So everyone wins by eating local and in season. We get higher quality, fresher and more nutritious food, we help support agricultural biodiversity, and therefore we get more variety and help keep traditional foods alive and small farmers in business which stimulates the local economy.

Deborah Murtagh is a Whole Foods coach, weight loss and life coach. Deborah founded Whole Food Secrets, an online school with courses in traditional whole foods cooking, health and weight loss coaching. She also runs Gourmet Mind Body Soul Retreats twice yearly. See her website for details: www.wholefoodsecrets.com and follow her on facebook.com/wholefoodsecrets

fitness journal April 2015

Teen advice from a teen: Meet Zoe Gibb This month Fitness Journal introduces our new teen contributor Zoe Gibb, a 15-year-old Sacred Heart Girls’ College student. Like her mother, nutrition and natural health coach Deborah Murtagh; Zoe has a unique passion for food and healthy living.

model with prestigious Clyne Model Management in Auckland, Zoe’s journey has been anything but straightforward. She suffered severe bullying in her early school years, has some learning challenges to cope with and lived through the Christchurch earthquakes with her family who fled the city after the February quake, leaving behind her friends and the school she loved without getting a chance to say goodbye. It is only a few years ago that Zoe was racing BMX bikes and training towards the World Champs, when she realised her legs were getting too long for the bike and she was head and shoulders above all the boys. After seeing a photo of herself which looked like she was just legs on a bike, she dropped out of BMX racing and went through a year or two of figuring out what to do next. She was taller than all the boys in her class, and with crooked teeth which used to be very upsetting, she didn’t really like ‘girly stuff’, had some personal issues with her parents’ separation and struggled to find good friends who shared her quirkiness and desire for good clean fun. Eventually she

Zoe Gibb. bloomed from a tomboy (which she still is on the inside) into a near 6ft tall model. “I never wanted to be a model, I hated all that girly stuff, but then I guess I grew a little older and that all changed. I decided to give modeling a try as it’s a great way to get to travel, and it’s my goal to travel the world. “I put a photo of a model on a catwalk in

Zoe modelling for Annah Stretton. the middle of my vision board and focused on it day and night. Three weeks later I went to the Taylor Swift concert with my family and as I was walking across the park in front of Vector Arena, I was talent scouted by Clyne. I really know that what we believe is possible, we can create. I’ve proven this to myself several times.” What’s the biggest misconception other teens have about models? “That we starve ourselves and that we get a lot of pressure to be skin and bones. Weight is a word never mentioned within the industry and my model friends and I face more social pressure from our own peers. Coping with jealousy is extremely hard, but the truth is most models have faced severe bullying; models are usually the tallest kids in primary school and like all kids went through horrendous gawky periods while growing up. Another misconception is that we just have to stand there and look pretty for the camera. While most of the time it is fun, it’s still very hard work physically. We are taught to treat our body as though we are elite athletes, just as someone training for an event eats well and takes good care of their body, we are the same. To make it internationally we need to be physically fit and sculpt our body to reach our potential. What’s your exercise regime? I do two intense 10 minute workouts each day, one first thing in the morning, and the other last thing before I get into bed. Some days I do an extra hour or two mix of abs, boxing and cardio. I love to skate board and I run a few kilometres on weekends. I’d love to get into kick boxing this year. What about nutrition? I eat a really clean diet of organic foods, as I’ve grown up in the kitchen with mum. We were drinking green smoothies 10 years ago, which is probably why my sisters and I have such clear skin. I had so many food intolerances and stomach problems when I was younger that

fitness journal April 2015

"Most models have faced severe bullying; models are usually the tallest kids in primary school and like all kids went through horrendous gawky periods while growing up."

I have to keep my gluten and dairy intake really low. But I did grow up on raw milk, lard and all foods our great grandparents would have eaten. I spend three to five hours a week in the kitchen with mum cooking amazing foods from all around the world. We cook everything from scratch. What are your goals? This year I have NCEA and am doing music and drama as my options. I love creating digital music and would love to get into acting. I do a lot of filming with my mother for her online nutrition school and really enjoy teaching teens how to live a healthy life. Food and travel are my passions and my big goal is to eat my way around the world. Modelling can help me achieve that, but one day I’d very much like to own my own restaurant. What do you hope to share in your monthly column? I feel a need to help other girls and boys with whatever they are struggling with, such as body image, social bullying and trouble at home. I’ve gone through a lot in my life and experienced what can happen in these messed up years. At the end of the day our moods and our emotional wellbeing come down to what we put into our body. I’d like to share easy tips and recipes on how to feed our body, our mind and our future. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

How to clear your skin in 21 days: Take the challenge and go green

By zoe gibb

I get asked all the time what skin care I use and how I have such a clear complexion. The truth is I don’t use any skin care. Apart from a bit of a scrub with an face cloth and the occasional dab of coconut oil, I know skin care is more about what you put IN your body, than ON your body.

o what’s my real secret to great skin? Green smoothies! I’ve been drinking them for nearly ten years, long before they became trendy on instagram. Any time my sisters or I got a spot my mother would say to go drink a green smoothie, and that’s what we did. Green smoothies… – help flush out the toxins that cause those horrible pimples – help to clear rashes and other blemishes – help you sleep better – feel less stressed which can help with depression and anxiety – increases concentration and focus

– make you feel more energized than an energy drink would If you don’t believe me, take the 21day green juice challenge. Drink a green juice first thing in the morning along with as much water as you can drink during the day, and you will be amazed at the results. If you are serious about clearing up your skin; avoid sugar, fake junk foods, especially fizzy drinks, and takeaways as these can all clog your skin and give you acne. Don’t forget to take a before and after photo, or even take a daily selfie to log your progress. I’d love to hear your feedback so feel free to email me at zoe@zoegibb.com. You can also follow me on instagram @ITSZOEGIBB

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Green Smoothies The rules: 1) It’s really important to have a high powered blender as gritty bits of spinach between your teeth can be legitimately awkward. The idea is to have 60 percent fruit and 40 percent greens. (volume not weight), but if you are really fussy and have a sweet tooth, begin with 80 percent fruit and 20 percent greens. I recommend starting with mild greens such as spinach. Depending on your body, less fruit and more greens may suit you better.

2) Try not to have the same green several days in a row 3) Use only fresh organic ingredients 4) Always drink with plenty of fresh water, especially when you first start drinking green smoothies, as you will detox. 5) For healing benefits aim to drink two glasses a day. One if you are under 13 years old. 6) START SLOWLY – If you aren’t used to having a very clean diet starting slowly is very important, Start with a ¼ to ½ a glass per day to build up your tolerance.

Mint and kiwifruit morning refresher This is my favourite smoothie, its quick, easy and fresh. The mint is so delicious and helps cut through the taste of very dark greens like kale making it easier to swallow in large quantities. 1 large handful of kale or spinach leaves 2 whole kiwifruit, skin on 1 small ripe banana (optional) 1 organic apple 1 large handful of fresh mint leaves 500 mls of water or coconut water 1. Place the water in bottom of the blender and top with remaining ingredients 2. Blend on high for 60 seconds or until smooth and creamy OPTION: You can put a little maple syrup onto a flat plate and then dip the rim of your glass into it, then onto a plate with chia seed to create a chia seed rim. They give you a protein and omega 3 boost to help your brain across the day.

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fitness journal April 2015

Eating out with food allergies I have to warn you, this month’s column is not for the squeamish, there are some gross bits that you might like to skip over if you’ve just eaten... of a café moaning in pain moments. I don’t want to gross you out too much, but let’s say that there were times in the early By Christina just days when I considered moving my mattress Stewart into the bathroom so I didn’t have to walk far between bouts of toileting. It’s lucky for me that I don’t get an anaphylactic response to food, however, the side-effects are by love the chance to eat out. It’s so nice no means minor, and according to coeliac having someone else prepare a meal buddies (who have children) is not dissimifor you while you hang out with your lar to childbirth on the pain in the gut scale. friends, and enjoy the noms. It takes me weeks to recover from the brain Eating out when you have food allerfog, stomach pain, exhaustion and general gies can be pretty scary. There’s real trust blurghhh feeling. required having someone else prepare a It’s not just me who has had eating out meal for you. One false move could end up disasters either. Just about every food allergy with you being violently ill and spending person I know has a story to tell. A good friend weeks feeling like poop (not to mention all of mine was assured by a waiter that her meal that toilet paper you get through during was gluten-free. However, shortly after eating recovery). A reaction to food can vary from she threw up all over the table. Evidently the mild to severe, and some people can end up restaurant had got it wrong - oops. in hospital. So how do mistakes like this happen? In the early days of diagnosis, I had many There are two possible causes here: eating-out misadventures. I’ve had some The customer hasn’t been careful enough NuZest NZ trapped-in-the-toilet Fitness Journal Advert VHC3932 HRF.pdf 1 2/03/15 12:41 pm really embarrassing When you assume that a food item is safe,

you’re taking a pretty big risk. It’s really easy to think you know what’s in food. But unless you’ve made it yourself, you don’t know what’s been added. You need to ask about every item you’re ordering, and ensure the waiter knows about your food allergies so they can help prevent unintentional contamination e.g. if you’ve ordered a cake that’s labelled dairy-free but haven’t specifically said that you have a dairy-allergy, you may end up having the cake served with cream. It always pays to be careful. Another way newly diagnosed folk can get into trouble is by taking food labels at face value. If an item is labelled gluten-free

or dairy-free, it pays to check to ensure that the label is correct e.g. has the gluten-free item been cooked in oil that has not been contaminated by gluten containing items? It always pays to check, until you’re confident that the place where you’re eating has a good understanding of safe, allergy-free food preparation. Unlike packaged items, food produced in a café or restaurant is not subject to the same stringent food labelling requirements, so keep that in mind when you’re out for a meal. The eatery hasn’t been careful enough I don’t believe that any eatery owner would ever intentionally mislead their

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Where to eat Here are a few of my favourite places to eat. As always, make sure you ask your own questions to ensure you’re safe to eat.

Zealong, Gordonton Road, Gordonton Wow! These guys are amazing for high tea – the kitchen staff whip up amazing creations to meet a range of allergy needs. LK Coffee Hub, Hamilton East Raymond and Zoe are the nicest people ever. And they have got a great range of gluten-free items in the cabinet – yum! They also brew a wicked coffee.

customers, they’re doing their best. Having said that, there are numerous cafes and restaurants incorrectly using terms like ‘gluten free’ and ‘dairy free’. Many times, I’ve seen menu items labelled gluten-free, but on questioning have discovered that the food item has been cooked or handled in an unsafe way. Allergy-free items become contaminated if they come into contact with the allergen through food handling, cooking and presentation. For example, if gluten-free fries are cooked in the same oil as regular gluten products, they are no longer gluten-free. They shouldn’t be labelled gluten-free, because they’re contaminated and could make a coeliac or someone who is severely gluten-intolerant sick. The same is true for any other food allergens. Likewise, if gluten-free food is touching regular gluteny food in a display cabinet, it is no longer gluten-free (yes, even a few crumbs can make us sick). Other ways that food can become contaminated are through use of shared food preparation tools and surfaces that haven’t been adequately cleaned. Glass and metal mixing bowls and other kitchen equipment clean up relatively easily, but wood and some plastics are much more likely to continue to hold traces of an allergen even after extensive cleaning. For this reason, it is recommended that allergen-free food is

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Columbus, London Street My favourite spot for a paleo lunch. Gluten-free options available. Thai and Kai, Rimu Street Sometimes all you need is fish and chips right? Thai and Kai make yummy gluten-free fish and chips and even hotdogs – om nom nom! Punnet, Newell Road Heading out into the countryside? Stop off for some gluten-free treats from Punnet. There’s an amazing shop next door too if you feel like shopping. Sugoi Sushi, Te Awamutu Some of the best sushi you’ll get in Waikato. Delicious gluten and dairy-free options that are more than worth the drive.

prepared with separate equipment and even in a separate part of the kitchen, well clear of allergen-containing ingredients. This type of contamination isn’t a big deal unless the food item is labelled as allergy-free. If an eatery is unable to protect against contamination a label on the menu item such as ‘low gluten’ or ‘low dairy’ rather than ‘gluten free’ or ‘dairy free’, would safeguard the eatery and ensure the health of customers. Some people are fine with contamination, but a lot of people with food allergies aren’t, and these people are often the ones who have the worst side-effects to accidental consumption. The other way eateries can protect themselves is by ensuring that the staff who prepare the food have a good understanding of food allergens e.g. what ingredients contain gluten, dairy etc. and are able to answer the questions of customers. So how do you keep yourself safe if you’re eating out? Overall, I believe it’s up to you as the allergy-affected person to ensure your own safety. Eateries are genuinely doing the best they can, and no one would intentionally want to make their customers sick. Only you can determine how much risk you want to take, and what level of contamination is okay for you. See my tips for keeping yourself safe (right) www.gluteygirlinthetron.com

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Café Inc, Rototuna If there were awards for best allergy-free place in town it would surely go to Café Inc. Every menu item is carefully labelled with allergen information, and they’re able to tinker with menu items to meet your special needs too.

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fitness journal April 2015

Power up! Power up with Michelle Bridges in her latest book Powerful Living: Take Control, Start Today; Mindset + Exercise + Recipes. The Australian fitness guru and author dishes up a three tiered approaching to change: Power Food, Body Power and Mind Power.

s well as recipes and food ideas, there are also exercise and workouts for both your body and mind. There’s even a pullout power workout chart at the back of the book; a perfect guide for you to pump out some quick and easy exercises at home in just minutes. “I’ve called this book Powerful Living because it’s about empowering ourselves

every day with thoughts, words and actions that put us back in the driver’s seat,” she says. “Take control, start today.” If you are looking for information, advice, inspiration and a step-by-step process to bring change to your life, follow Michelle and treat yourself to a copy of Powerful Living by Michelle Bridges (Penguin Random House NZ $37).

Barley roasted cauliflower and broccoli salad There’s so much going on in this dish, with the slight sweetness of the roasted veg, the tangy dressing and the little bursts of pine nuts between your teeth. Barley is packed with soluble fibre, and is therefore linked to reduced risk of heart disease. It also works in slowing down the absorption of sugar, lowering the overall GI value of a meal. 366 calories per serve (1531 kj) Serves: 2 Prep: 15 minutes Cook: 25 minutes

Ricotta quinoa pancakes with banana Fluffy and light, these pancakes are the perfect treat for the weekend. The divine duo of ricotta and quinoa gives you plenty of protein, and the fresh fruit adds natural sweetness – so you don’t need to drizzle on calorie-laden maple syrup. 293 caories per serve (1226 kj) Serves: 2 Prep: 10 minutes, plus 10 minutes resting time Cook: 10 minutes 75g (1/2 cup) plain flour 1 teaspoon baking powder 25g (1/4 cup) quinoa flakes 100 ml low-cal milk 1 egg 1/2 teaspoon honey 1/2 teaspoon vanilla extract oil spray 1 tablespoon low-cal ricotta cheese 1 small banana, sliced 40g fresh raspberries

fitness journal April 2015

Sift the flour and baking powder together into a medium bowl. Stir in the quinoa flakes. In a separate bowl, whisk together the milk, egg, honey and vanilla. Add the wet ingredients to the dry ingredients and stir until well combined. Set the batter aside for 10 minutes. Spray a medium non-stick frying pan with oil and place over a medium heat. Spoon 1/4 of the batter (about 1/4 cup) into the pan and spread it out with the back of a spoon to form a circle, approximately 12 centimetres in diameter. Cook for 2 minutes, or until bubbles appear on the surface. Flip and cook for 30 seconds more, or until golden. Repeat to make four pancakes. Place two pancakes on each plate. Top with ricotta, banana and raspberries. Variation: Replace the raspberries with 40g fresh blueberries (292 cals/1222 kJ).

100g (1/2 cup) pearl barley 1 teaspoon finely grated lemon zest 250g cauliflower, cut into florets olive oil spray 250g broccoli, cut into florets 1 teaspoon ground cumin 60ml (1/4 cup) low-cal natural yoghurt 2 teaspoons tahini 1 tablespoon lemon juice freshly ground black pepper 100g red cabbage, trimmed and finely shredded 1 tablespoon chopped fresh mint 1 tablespoon lightly toasted pine nuts

Preheat the oven to 200°C (180°C fanforced). Line a baking tray with baking paper. Cook the barley in a medium saucepan of boiling water for 25 minutes, or until al dente. Add the lemon zest for the last minute of cooking time. Drain and transfer to a large bowl. Allow to cool slightly. Meanwhile, place the cauliflower on a baking tray lined with baking paper and lightly spray with olive oil. Roast for 10 minutes. Add the broccoli to the tray. Sprinkle the cauliflower and broccoli with cumin. Roast for 10 minutes, or until vegetables are golden and tender. Meanwhile, combine the yoghurt, tahini, lemon juice and 1 tablespoon water in a small bowl. Season with pepper. Add the roasted vegetables, cabbage, mint, pine nuts and dressing to the salad. Gently toss to combine. TIP: Tahini is a sesame seed paste with a delicious nutty taste. Look for it in the health food section of your supermarket. Recipe from Powerful Living: Take Control, Start Today by Michelle Bridges. (RRP$37).

Recipe from Powerful Living: Take Control, Start Today by Michelle Bridges, (RRP $37)

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Book corner

Going Paleo Pete Evans with Nora Gedgaudas (MacMillan RRP$39.99)

Our favourite books this month

Rarely has a food book been so long waited for. Chef Pete Evans has become the poster boy for the Paleo lifestyle with a global following. Going Paleo offers a wealth of advice on his way of eating and includes a five-week kickstart programme as well as delicious recipes, smoothies and pantry advice. Not just a cookbook, Pete shares his thoughts and passion about food and insights into all things Paleo. Even if you don’t want to follow the Paleo movement, there are delicious recipes and it is fascinating reading.

While there’s always a world of information and inspiration just a keyboard click away, there’ s nothing quite like relaxing with a book in your hands. Especially if they are Kiwi and Australian authors. This month the Fitness Journal team is reading:

The Happy Cookbook Lola Berry (MacMillan RRP$39.99) Vibrant, colourful, wholesome and fun; Lola Berry truly does have a knack of adding a sense of joy and a little extra sparkle to life. This is more than a cookbook packed with wholefood recipes. It is an inspiring and gently thought provoking journey into wellbeing, natural beauty and honouring yourself. Lola is a popular Australian nutritionist and it is a delight to discover her personality in the pages of this stunning book. Treat yourself.

The Beginner’s Guide to Rugby Aaron Cruden (Random House RRP$34.99) The foreward for this book is written by Waikato Chiefs coach Dave Rennie and sums up much of what makes Aaron Cruden so unique. From cementing himself as a New Zealand rugby superstar to his battle with cancer, in this book Aaron shares the highlights of his junior and professional rugby careers, along with the skills and tricks to help educate future rugby stars. This is one the whole family will enjoy. Aaron will be signing books in Hamilton on Monday, April 6 at The Warehouse, (The Base, 12.30-1pm) and Penny’s Bookstore (Westfield, Chartwell, 3.30-4pm)

One Dish Dinners

Penny Oliver (Penguin RRP$40) With today’s demanding lifestyle, there’s something oddly soothing about this gem of a cookbook. Penny Oliver shows that cooking fabulous meals doesn’t require complicated recipes and using every pot and pan in the house. Deliciously tasty recipes including zesty summer salads, hearty soups, sweet desserts; all cooked in one easy dish and packed with flavour. This is a great gift for your or a friend (or two).

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fitness journal April 2015

Build your resilience muscles I have noticed that successful inspiring people are not necessarily more talented or lucky than the rest of us, but they are often more resilient and optimistic.

hen they encounter obstacles and setbacks that would see many of us give up, they continue to persevere and eventually triumph. So how can we develop the mindset of these optimistic and resilient people?

Have realistic expectations If you have an idea of how things will turn out- a fantasy in your head, perhaps with a short timeline and a perfect result - you will feel discouraged when you hit the first obstacle, because it is not working out how it was “supposed” to. Instead understand that failure obstacles/ setbacks are part of life and happen to everybody. Predict and plan for them, so you do not get derailed when they inevitably happen.

Have a flexible mindset Though it is great to have goals, if you are too attached to them happening in a specific way, it can make you feel frustrated when you hit obstacles. But if you have a more flexible mindset then it’s not a disaster when you get off track. There’s no single track that you have to stay on, no set outcome you have to achieve.

By Annemarie Coulson Use obstacles as opportunities to grow Resilience is the ability to get lemons and make lemonade. Rather than see the hiccups and disappointments as frustrating detours, view them as part your journey. Use difficult times to learn about yourself /others /life, make meaningful changes or develop qualities and strengths. So when you face challenges and obstacles get in the habit of asking yourself the following questions: – How can I grow from this experience? – What qualities of character am I being called to develop? – What lessons can I learn from this mistake? When you are less concerned about the happiness of achieving the outcome you can find happiness in the learning and process.

Keep it in perspective When something disappointing happens we can get into a very negative place and believe “life sucks, I suck, the future sucks”. Don’t let this experience taint your whole world view. Remind yourself of all that you still have going for you in your by asking yourself What is going well in my life beyond this challenge? What is going well within the difficult situation? Who is being supportive and kind?

Focus on the solution not the problem Don’t waste time or energy moaning to others about what went wrong, or rallying against the unfairness of it all. Get pragmatic and stay focused on what can be done to move forward and what can be changed. Embrace your mistakes and explore how they might be turned into something even better?

Trust the bigger picture Stop judging what is happening as either good or bad. From your limited perspective you can never predict how things may turn out. By remaining open you give space for things to work out even better than you could have imagined. Often something good comes out of something that initially appeared bad. Trust that life is unfolding perfectly. Remember how you react to what happens is more important than what happens.

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.

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Spotlight on: Turmeric

urmeric has been used for thousands of years, both as a food and a medicine. However it may come as a big surprise, as it’s something we often don’t realise about our health; that inflammation is often the main underlying factor present in many chronic health conditions, despite different symptoms we may have.

We often think of inflammation in terms of an injury, like a sprained ankle or swollen joints as seen in arthritis – but did you know that chronic inflammation is also present in health conditions like Irritable Bowel Disease (IBS), Alzheimer’s, chronic stiffness, eczema, asthma, and Chronic Fatigue Syndrome (CFS). Reduce inflammation and you’re well on your way to healing your body.

It’s a natural anti-inflammatory One of the best things you can do in preventing and treating diseases is to reduce inflammation in your body and Curcumin in turmeric is a proven potent anti-inflammatory.

It can help many musculoskeletal disorders – and offer relief for people suffering from osteoarthritis, degenerative joint disease, rheumatoid arthritis, fibromyalgia, tendonitis, bursitis, muscular strains and sprains, and lower back pain.

Here are seven things you didn’t know about turmeric and its active ingredient, curcumin:

It improves gastrointestinal disorders –Including Irritable bowel (IBS), diverticular disease, inflammatory bowel disease (eg Crohns, ulcerative colitis), Ddspepsia (heartburn, nausea, burping), and peptic ulcer disease because it increases mucous production and protects the stomach lining. Turmeric also has carminative properties which relieves flatulence and soothes intestinal spasm and pain.

It is a powerful antioxidant - Curcumin; the main active ingredient in turmeric has very strong antioxidant properties providing high levels of antioxidant protection – 13 times higher than blueberries.

It has powerful anti-microbial properties - Turmeric has also been found to have powerful antimicrobial activity against bacteria, fungi and viruses including Candida albicans.

It may help protect against Alzheimer’s disease - Inflammation and oxidative damage play a major role in Alzheimer’s disease. One key feature of Alzheimer’s disease is a build-up of protein tangles called amyloid plaques. Curcumin can help clear these plaques and reduce the inflammation as it is able to cross the blood-brain barrier.

It may help lower high cholesterol levels - Turmeric has been shown

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to reduce high cholesterol levels with studies supporting a decrease in LDL (the bad) cholesterol, an increase in HDL (the good) cholesterol and a decrease in the oxidation of both LDL and HDL cholesterol. Unfortunately Curcumin, the main active ingredient in turmeric is poorly absorbed into the bloodstream and so it is really important when buying a turmeric supplement, you find one with BioPerine®, which is the substance that enhances absorption of Curcumin by 2000 percemt ensuring you absorb the full benefits. Without this substance, most of the Curcumin just passes through your digestive tract. Look for Good Health Turmeric 15800 Complex in health food stores and selected pharmacies: www.goodhealth.co.nz/products/ joint-health/turmeric-15800-complex

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Sports related hip joint pain

Cam impingement with youth skiers showed that 72% of hockey players and only 42% of skiers had the predisposing bone changes that can cause cam impingent.

BY Dr Peter Gendall

emoro-acetabular impingement ( FAI) is a relatively common cause of hip pain in athletes. It typically presents with intermittent groin pain which settles after rest. An important cause of hip arthritis, most patients with FAI have a combination of cam and pincer impingement. As an introduction to the subject, this article will look at cam impingement . In general, patients with FAI are usually in the 20–40 age group. Cam impingement is more common in young men. Sports likely to exacerbate FAI are those which push the hip into internal rotation or prolonged flexion, such as all running sports, in particular hockey and football, also cycling , ice skating and skiing, (particularly ski racing as the racer adopts a body position markedly flexed at the hips). Martial arts and dancing are also thought to exacerbate this condition. Recently there has even been a suggestion that ice hockey may cause the femoral changes that predispose to impingement. A study comparing youth ice hockey players

What is Cam impingement? Cam impingement is a simple mechanical process caused by in aspherical shape of the femoral head. With movement the aspherical portion of the femoral head acts like a cam and is jammed into the hip socket (acetabulum) causing damage to cartilage and to the fibro cartilaginous labrum which surrounds the acetabulum. The diagrams below illustrate the problem. Cam impingement The upper diagram shows normal hip anatomy, and relative positions of femoral head and acetabulum art rest and during movement. The lower diagram demonstrates how cam impingement can limit motion and cause acetabular damage. Treatment Conservative and operative treatments are available for FAI. Operative treatments involve refashioning the femoral head neck shape, and repairing labral damage. Conservative management is perhaps in its infancy but includes strategies to restore strength and neuromotor of the deep hip stabilisers, restoring core and trunk muscle function, reducing overactivity in the secondary hip

Cam impingement 1. Bone bulge anteriorly on femoral neck likely to cause FAI . Axial MR. 2. Normal MR appearance axial slice hip. Compare with illustration 2 3. Bright lesion on femoral neck caused by active FAI 4. Osteoarthritis Hip secondary to FAI. Arrows clockwise from 12 o’clock: 1. Labral tear. 2. Arthritic cartilage loss in hip joint. 3. Cam type bone bulge at femoral head/neck junction.

stabilisers. Also important is education regarding avoidance of provocative positions of impingement and strategies to reduce impingement during practice and competition. We now have the tools to diagnose FAI and impingement prone individuals. As

well as clinical assessment, x-ray and MRI assessment is very useful. MRI is particularly useful for assessing labral and cartilage injuries occurring as a result of continued impingement. Some MR images are included to further illustrate the problem of FAI.

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Tristram Clinic: Quality health care

ristram Clinic uses the Lotus flower as our logo because of its health and beauty significance. “The lotus flower has for centuries been traditionally regarded as a symbol of health regeneration, healing and enduring beauty.” And so it is at Tristram Clinic that we provide the highest quality health care to our valued patients at our purpose-designed building. We are unique in Hamilton and Waikato as are the only complete medical and surgical centre with a range of in-house services from specialist consultations to surgery to ultra scanning to appearance medicine. Specialists at the clinic include four plastic, cosmetic and reconstructive surgeons, three vascular Surgeons, three dermatologists, two ultrasound sonographers and four appearance medicine therapists who use cutting edge technology, advanced skills and experience, all in a comfortable, safe and friendly environment. The plastic, cosmetic and reconstructive surgeons cover the full range of procedures from breast augmentation, breast lifts and reductions, liposculpture, abdominoplasty, rhinoplasty

(nose surgery), blepharoplasty (eyelid surgery), brow and face lifts, otoplasty (prominent ears), skin cancer surgery, hand surgery and other reconstructive and cosmetic procedures. The vascular surgeons and vascular sonographers offer a complete range of treatments for leg veins. This includes ultrasound scanning, sclerotherapy, ultrasound-guided sclerotherapy (UGS), endovenous laser treatment (EVLT) and vascular surgery. The dermatologists are available for the diagnosis and treatment of diseases of the skin; skin lesions and skin cancer, eczema, psoriasis, teenage and adult acne, dermatitis, gynaecological skin disorders, occupational skin diseases and paediatric skin conditions. The appearance medicine team offers botulinum toxin (more commonly known as Botox®) procedures for the treatment of facial wrinkles and excessive axillary perspiration. An extensive range of dermal fillers are used to improve fine lines and wrinkles, augment lips and volumise the ageing face. The appearance medicine team offers cutera laser and IPL procedures for facial skin rejuvenation, skin tightening, pigmentation and

wrinkle reduction together with the treatment of pigmentation, veins and facial red veins using state of the art Laser Genesis and Pearl Fractional treatments.

The appearance medicine team offers expert beauty advice including eyebrow design, advanced skin care services including chemical peels and dermal needling, as well

as micropigmentation (cosmetic tattooing), facial threading, mineral makeup advice, and sugaring using the Alexandria Professional technique.

D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC “The lotus flower has been traditionally regarded as a symbol of regeneration, healing and enduring beauty. Make an appointment with one of our highly skilled specialists today and let us help you achieve your health and beauty goals this year... so as the lotus flower, you can blossom too.”

Cosmetic and Reconstructive Plastic Surgery Adult and Paediatric Dermatology

DERMATOLOGISTS Marius Rademaker BM, FRCP, FRACP, DM Amanda Oakley MBChB, FRACP, DipHealInf Sarah Hill MBchB, FRACP

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Vascular Surgery and Ultrasound Scanning

David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular)

Appearance Medicine

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS

Cutera Laser Skin Rejuvenation and Re-surfacing

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Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS Paul Haggart MBChB MD, BSc, FRCS

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

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

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fitness journal April 2015

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

Naturally Healthy Health Stores and Clinics

New opportunity for health and wellbeing practitioners Do you want to connect with the Cambridge market? Professional spaces available now on The Second Floor

Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition)

The Second Floor Yoga and Wellbeing Centre is a new facility in Victoria Street, Cambridge. The centre offers a range of treatment and consultation rooms, as well as Cambridge’s only purpose-built yoga studio. The Second Floor provides a quiet professional space for practitioners in health, wellbeing and related fields to meet the needs of the Cambridge community. If you are a professional therapist, trainer or counsellor looking for a quality work or consultation space, The Second Floor offers an excellent opportunity to reach your target market as part of this select group in a prime location.

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We’d love to know what your school, club or group is doing and achieving – send them to us and we'll run them on our Out & About page. Email info@fitnessjournal.co.nz or upload them to our website www.fitnessjournal.co.nz

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Performing arts

That’s a Wrap Ltd – Hamilton’s boutique dancewear store and costume hire Wanting to start dance, or already taking dance class? Drop into That’s a Wrap and Anthea and the team will be able to look after your dance and costuming needs. That’s a Wrap stocks exclusive brands Bloch, Capezio, Energetiks, Wear Moi, Paul Wright, Plus. You name it That’s a Wrap stocks it including dance shoes, leotards, tights, warmup gear, and accessories. Also a costume hire business.

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Have correct technique, do the exercises right for you and your body to help any lifestyle or you need rehabilitation after injury or an operation. You prefer small classes and/or one to one instruction? We are the place for you in Cambridge! Full body/postal assessments with first appointment. We give you a little of what you want and more of what you need!

Phone 838 2102 510 Grey Street, Hamilton East. Open Mon to Fri 8:30am to 5:30pm, Saturday 10am to 4pm

We cater for all levels of mat and reformer pilates, offer remedial massage and assist with rehabilitation from injuries/operations.

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abilities. 3 and 4 year sses for all ages and “We have dance cla s can also learn Hip old t and Jazz. 4 year lle Ba rn lea n ca s Classical Ballet, old d up, they can learn Hop. From 5 years an Hop, Acro Dance and Contempary.” Tap, Hip American Jazz and visit us at You are welcome to , 169 London St. The Dance Centre ercial on site with comm We have 4 studios rrors. mi h gt en ll-l wa s, and air con, sprung floor

Limelight Dance Academy Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals.

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k r a P e n i l o p m a r T r o o d n I r e first i y m r e e r v P ’s s d ’ NZ Zealan w e N s i MP the JU Over 100 trampolines covering ark Pfloor e n i l o p m a to share the fun. and wall area invites or Tryou o d n I r e i rem fitness classes burn up to 1000 calories a session PJUMP.fit and is a unique and innovative form of exercise. Over 100 trampolines covering wall area invites Courts, basketball Thethe parkfloor boatsand a giant Foam Pit, Dodgeball you to Lanes, shareathe fun. Wall for the advanced and a Slam Dunk Performance

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Make your hard work count:

Everything you need to know about fat freezing ChillSculpt™ is Caci’s non-surgical fat reduction programme that uses technology to freeze and reduce fat cells.

ChillSculpt is ideal for those who have stubborn pockets of body fat that cannot be easily reduced by diet or exercise.

Where can it be used? - Lower abdomen - Waist - Love handles

- Hips: muffin tops - Bra strap area - Thighs.

What happens during a treatment?

Before

Your body area is marked, the area is prepared and the hand pieces are applied. It may feel uncomfortable at first, with a slight pressure and intense cold, this subsides and is more comfortable within a few minutes. People read, watch videos, work or even nap during their treatments.

Where does the fat go? Once the treated fat cells have crystallized (frozen), they die and are naturally processed and eliminated through the body’s metabolic process.

Are there any side effects, is it safe?

During

With over 1 million procedures worldwide, it is proven to be a safe and effective treatment for non-surgical fat reduction. It is FDA cleared for the flank (love handles), abdomen and thigh.

How many treatments will I need to see results? Most people will need a minimum of four sessions per area. Results will vary, some people may start to see results three weeks after the first treatment. Your body will continue to flush out fat cells for up to four to six months after treatment.

How much does it cost?

After

Cost varies depending on the area of the body being treated. During a free consultation a personalised treatment plan will be developed. Caci’s interest free payment plans make it easy, simply choose whether you want to make regular weekly, fortnightly or monthly payments. Caci also accepts Q Card.

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