Fitness Journal May 2015 by Fitness Journal

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Fitness Journal

health | performance | wellbeing

Waikato Edition Volume 2: Issue 5 May 2015

meet frank the tank

Ever wanted to try Triathlon?

Tips for getting started

Core MMA expert

Page 13

The inside story on

Page 10

Teen eating disorders Page 30

parkour extreme action, extreme fun

Meet MKR's Neena and Belinda Page 25

Page 7

WIN WIN WIN: Fastlane pool membership, Funkita exercise wear and Amanzi togs....plus more

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fitness journal MAY 2015

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From the editor

Let's celebrate This month we launch our Let’s Celebrate corner, where we celebrate someone we are impressed by and reward them with a wonderful prize package from The Body Shop.

e at Fitness Journal are long-time fans of The Body Shop brand; not only for the impressive array of delicious products from skin and hair care to makeup and fragrance, but for the fact it is a socially conscious and eco-aware brand. The original ethical beauty range is a fantastic partner to celebrate the people in our community who are inspiring, motivating and just plain fantastic. This month our inaugural winner is 81-year-old Tonia van Bysterveldt from Te Aroha. Tonia is a keen Fitness Journal reader and still swims five times a week to stay fit. She is often the first one at Te Aroha pools every morning. She prides herself on eating five servings of vegetables a day and is always open to new

Tonia van Byster veldt opportunities. Tonia sets herself the challenge of learning something new every year (a goal she started 28 years ago). Among her skills learned are music, Chinese cooking, first aid, reflexology and reiki and massage (15 years later she is still giving massages). This year Tonia has decided to learn about gluten free food and recipes and meets up with a group of like-minded people regularly. In her (little) spare time she knits woollen slippers which she donates. Tonia estimates she has made 800 pairs of slippers (two pairs of which she kindly gifted to me) and often sends parcels of slippers overseas or to Starship Hospital. With 32 grandchildren and nine great grandchildren, there are plenty of takers for her creations. Tonia – we love your attitude and hope you enjoy your lovely Body Shop gift.

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

s I write this the rain is pelting down outside, my feet and nose are cold, and I get the feeling winter is on its way. It’s a marked change from the seemingly endless months of sunshine we have recently enjoyed. It’s definitely that much harder to get motivated when it’s cold and wet outside, and there’s a comfy sofa, a cup of tea and probably a home baked treat or two lurking somewhere. However as the perfect antidote to the colder months, Hamilton has slowly been undergoing a quiet transformation, and aside from the many gyms and exercise clubs, there are an astonishing array of activities going on in even the smallest communities. From hula hoop classes, zumba and boot camps to martial arts, trampolining and pilates, the colder weather is no excuse for hibernating. Hamilton is bursting with opportunities and they are everywhere from purpose designed buildings to draughty ancient halls. So take a look around your community, find out what is going on and sign up for a taster.

In this month’s issue of Fitness Journal, we take a look at Parkour; a sport that caters for those who thrive on adrenaline pumping activity as well as those looking to step out of their comfort zone and grow in confidence. Plus we take an in-depth look at the world of triathlon and martial arts and celebrate those out there achieving in their sports. Waikato is rich in sporting talent and we at Fitness Journal are proud to profile some of these people and their dedication and achievements. That’s not to say that everyone living a healthy lifestyle isn’t cause to celebrate. Share your stories with us – we love hearing from you or share your healthy living tips. We all struggle for motivation from time to time and often other people’s stories provide the momentum we need to get going. Read it, love it, live it.

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.

Fitness Journal 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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WaikatoBusiness P U B L IC AT I O N S

Journal Fitness HEALTH

O EDITION WAIKAT MAY 2015

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ING | WELLBE MANCE | PERFOR

MEET FRANKE TH TANK

nted to Ever wathlon? try Tria tting

COVER photo

Core MMA expert

ge Tips for started

by Dave Campbell

Page 10

Page 13

Business News

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

www.wbp.net.nz

IDE THE INSON STORY

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RKACOTIOUN, R PEXA TREMEE FUN

Page 30

EXTREM Page 7

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Meet Neena MKR'sBelinda and

Page 25

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fitness journal MAY 2015

We’re idolising...Australian triathlete Laura Dennis – not just for her fantastic athletic ability, but also her impressive collection of Amanzi swimwear. Designed for athletes and swimmers, the range is all about performance, comfort and style. www.amanziswimwear.com (Win one of five pairs of Amanzi swimwear on page 17)

We’re munching on...Blue Frog Breakfast. Bold, batch-made and outrageously great tasting, we’re loving the gluten free and paleo breakfast products, handcrafted from premium whole food ingredients. Free from gluten, dairy, soy or any additives. Coeliac approved. www.bluefrogbreakfast.co.nz (Check out page 28 to win a Blue Frog breakfast prize pack).

We’re all steamed up about...the Steamcream range of moisturisers in these divine collectible tins. The latest concept in skincare; freshly handmade using high-quality, natural ingredients fused together by a shot of steam. This unique method makes the cream lightweight, providing long-lasting hydration for the face, body and hands. The Steamcream limited edition eco-friendly reusable tins are highly sought after. Available from Hamilton Souvenir Centre, 150 London Street, Hamilton

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

We’re indulging in green tea – but not of the drinking kind. We’re treating ourselves to The Body Shop’s Fuji Green tea range. From bath tea and body sorbet, it’s refreshing, relaxing and utterly indulgent. Revive the body, detox the mind. www.thebodyshop.co.nz

We’re ready to ta winter – thanks to o foodie fascination w Cato’s black garlic. This delectable treat ope door to exciting food cre Best of all it’s grown loc is chemical spray free. www.catos.co.nz

We’re taking a n thanks to Trilogy R Voted the best night C coveted NZ Best in Be see why. This luscious nourishment to leave and healthy. I think it www.trilogyproducts. 4

fitness journal MAY 2015

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WIN WIN WIN

Competition Corner Feline Fine

We’re wild about...Fat Bikes. The latest cycling trend, these eye-catching bikes are all about the tyres. The four inch wide tyres are designed to conquer snow, forest, mud and pretty much any terrain. All you need is a go anywhere attitude and odds are, your Fat Bike will rise to the challenge. www.evolutioncycles. co.nz

dd a burst of energy to your workout with this awesome prize package from Funkita. Win a pair of Funkita Feline Fever togs to help you set the pace in your swim training and then complete the action in a Feline Fever workout outfit, comprising a Feline Fever singlet and three-quarter tights. That’s some serious inspiration to get active! The Feline Fever swimwear is available in sizes 8-16. Offering the freedom of single bind straps and an open back to flatter your sporty shape, the Feline Fever togs also have full front lining, making it the perfect style for those long hours of training in the pool. For your land-based training, the Feline Fever singlet and tights are made with breathable moisture wicking Italian fabric. Cleverly designed to allow you both support and freedom,

you’ll be equipped for any fitness challenge. View the full Funkita range at www.funkita.com To enter our Feline Fine competition, email your name, address and contact details with Funkita in the subject line to win@fitnessjournal. co.nz or enter online at www.fitnessjournal.co.nz Entries close on May 31.

We’re jumping for joy...in these Nike Mezzo Zebra women’s training pants. Ultra comfy and flattering, they feature the softest fabric of any Nike training pants. Sweat-wicking Dri-fit jersey fabric helps keep you dry and comfortable. Plus they’re spectacularly stylish. www.nike.com

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in new Viralex® Attack with EpicCor and fight winter ills and chills. New Viralex Attack now with EpiCor provides natural, powerful immune support that starts working in just two hours to fight dreaded winter ills and chills. Clinically researched across multiple international studies, fast acting Epicor® helps to quickly strengthen the body’s defences by increasing antioxidant protection and supporting the immune response. Viralex® Attack with EpiCor also contains other key immune ingredients; olive leaf which is well recognised for its ability to inhibit the growth of viruses and bacteria and high strength andrographis for rapid immune defence. Available now in leading health stores and pharmacies and suitable for both adults and children (6-12 years). www.goodhealth.co.nz Win one of five 30 capsule packs of Viralex Attack with EpiCor valued at $28.90 each.

To enter, just email your name, address and contact details with Viralex in the subject line to win@ fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close on May 31.

The quickest way to explain what parkour is, to those not familiar, is to use the example of Daniel Craig as James Bond, jumping off rooftops and over building site obstacles in the opening scenes of Casino Royale. The adrenalin-pumping montage has become famous for its crazy parkour skills; but there is far more to this sport than first appears.

Spotlight on 6

fitness journal MAY 2015

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he official definition of parkour is that of a holistic training discipline, using movement. Developed from military obstacle course training, the aim is to get from one point to another as efficiently as possible, using only the human body and surroundings for propulsion. The focus is on having as much momentum as possible, while still remaining safe. Skills include running, climbing, swinging, vaulting, jumping and rolling – and there is an absolute ability in harnessing these skills and learning them correctly. Damien Puddle heads up Parkour NZ and is based in Hamilton, where there is a rapidly growing base of parkour enthusiasts. Profile: Damien Puddle Age: 25 What is your sporting background? I’ve always enjoyed running around and playing since I was a child; climbing trees, a year of jazz dance, theatre-based movement activities, etc. I also enjoyed sport, particularly athletics and rugby. I played rugby for 5-6 years starting with Taupiri, then the Toronto Nomads while living in Canada and finished playing for Marist after I moved back to NZ. Besides rugby, I didn’t play any formal sports in Canada though I enjoyed playing baseball and inline hockey with friends. I took up footbag (hackysack) and b-boying during high school in Canada and it was during that period that I discovered parkour. I now almost exclusively participate in parkour, besides social touch and volleyball on occasion. How and why did you get involved? I first saw parkour used in a TV advertisement while living in Canada. I was dancing at the time but was turned off by the drink and drug culture present in the scene that I was a part of. I thought that parkour might provide the same exciting movements without those negative aspects. I didn’t know how or where to start though so I gave up that idea fairly quickly. After moving back to New Zealand in 2007 I went to Wintec for Sport and Exercise Science where I met Barnaby Matthews who (though now living in Australia) is one of New Zealand’s first parkour practitioners. He invited me to go training with him and so after getting over a few nerves, I did. Over the years playing rugby I broke my collarbone, my jaw in two places and had two concussions. I decided to stop playing rugby and any contact sport after the concussions and took up parkour as my main pursuit. I’ve now been practising for more than six years. What motivates/inspires you? My faith in God is always the underlying motivator for everything I do. In addition to that, I love seeing other people succeed and so I’m very motivated to share what I’ve learned and to facilitate the learning of others. Learning has become a bad word because modern education uses a blanket recipe approach, but true individualised learning has to be one of the coolest things. What are the biggest misconceptions about the sport? There are a few misconceptions that we’re working hard to turn around: 1. “Parkour is dangerous” - Parkour is just parkour. It’s how each practitioner explores parkour that makes it dangerous or not. Reckless, thrill-seeking and daredevil behaviour makes parkour (and almost anything) dangerous, but to practise parkour well, one must be calm, collected and focused. If there is danger, it is only because

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the person doing parkour is making bad judgement calls and doing things beyond their capabilities, in unsuitable locations or without first exploring/testing the environment. 2. “Parkour is for fit, fearless and coordinated people” - Parkour is a training method that helps you achieve your goals, not an activity that requires you to already be an experienced athlete. The process of exploring your own movement and mental capabilities causes you to become fitter, less fearful and more coordinated. 3. “Parkour? You would be good at running away from the police” - We have no desire to be or put ourselves in situations where we’re at odds with the police. Moreover, we feel that parkour is a very valuable activity for our emergency service personnel to take up. If we have our way, in the future this will read “Parkour? That’s the training that police do!” Why are you so passionate about it? I am passionate about parkour, not only because it has helped change my life and the way I view the world, but I see it doing the same for most of the people who participate in it. Parkour has the capacity to create strong, capable, community-minded people who value themselves, each other and the environment. It easily spills over from the physical training into others aspects of life. For many people it has been a gateway into health and wellbeing in general, inspiring them to pursue other activities, eat healthier and live in a more sustainable way. That’s an activity worth pursuing… right? Who can get involved, how and where? Virtually everyone can get involved. Age, sex and fitness level are only barriers to parkour if you let them be. There are children, youths and adults all over New Zealand and the world participating and benefiting from parkour. The how and where depends on the person and their location. Parkour can be practised anywhere you can find physical obstacles (think trees, rocks, fields, streams, walls, railings, curbs, benches, etc) which means you can go outside and do it right now in any natural or urban environment - though we encourage you to be mindful of other users and not to trespass. If you’re in a city, most New Zealand cities have a local training community that you can join. Check out NZ Parkour online (website or Facebook) and you’ll see how you can get in touch.

Photos by Dave Campbell.

and self-improvement. Practising parkour will require you to look inwardly and that may be a scary thing for some. c) Believing in yourself - Having a positive attitude is key. It’s not about saying I can’t do this or that, it’s about saying these are the things I can do and these are things I can’t do yet. d) Not comparing yourself with others - Parkour is non-competitive. As soon as you start comparing your capabilities with others, you start losing the point. “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway. What are the benefits of doing parkour? The benefits of parkour are vast. It encompasses all aspects of hauora: The physical - It helps improve your

What are the most important skills? The most important skills for parkour are: a) Being able to look silly in front of other people - Doing parkour is of course not silly at all, but playing on obstacles like children do can be very unsettling to many adult onlookers. You have to be able to get over that hurdle. b) Being able to analyse yourself - Parkour is ultimately about self discovery; learning

The mental/emotional/psychological - It helps you to see yourself and the world more positively; obstacles are now opportunities. Builds self-esteem, self-belief and self-efficacy. The social - The parkour community is a very inclusive one that fulfils many social needs both for input - making one feel loved, included and worthy as well as for output helping and sharing your story and experiences with others. The spiritual - Parkour can be explored simply as a hobby or a valuable cross-training activity but its philosophical nature allows it to be explored as a whole lifestyle, giving hope and purpose. As such, it also meshes very well with people’s varying faith journeys. Continues page 8

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What to expect? You can expect to meet some lovely people, be equally challenged and supported both physically and mentally. You can also expect to feel very sore after your first few training sessions, as it is always a whole body workout. How do you keep fit? Mostly by doing parkour. I also do resistance training when I can get access to a gym. More recently I have begun exploring some movement for movement’s sake rather than moving to be fit (see Ido Portal). It’s a very different concept and one that is becoming more attractive to me.

strength, fitness, coordination, flexibility, power, control, etc.

strengthens muscles in the feet and legs

improves Flexibility in ankles, feet and toes

Stimulates sensory feedback, improving balance and agility

improves posture and mechanics

Allows the foot & body to move naturally which just feels good!

ody Trust your b run you’re born to 221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846 www.trekntravel.co.nz | www.facebook.com/trekntravelnz

fitness journal MAY 2015

Describe your lifestyle? I would describe myself as hard working but laid back; adaptable and easily pleased. I’m married to the wonderful Nicole and father to a beautiful four-month-old daughter, Keelan. I love my friends, building relationships

and learning new things, especially with the Hamilton parkour community and Horsham Downs Community Church which I attend. What are your top three tips for someone wanting to get involved? 1. Don’t wait to get involved, start now. You’re not too old, too unfit or too uncoordinated. It’s never too late. 2. Research it thoroughly - You have to dig deeper than YouTube videos to find out what it’s really all about. Come training, watch, participate, talk with NZ Parkour and ask us questions. 3. Encourage your family and friends to get involved - Everything is better in community. Invite the people you know to join with you.

Jumping for joy People from all walks of life are discovering the many benefits of parkour. Two Hamiltonians share their story of involvement.

spotlight on parkour How did it come about? Parkour has a somewhat complex history. Many of the movements and philosophical concepts are not new, but the combination of them - parkour - is what is considered new. Parkour was birthed in France in the suburbs of Paris in the 1980s by a group of young men – including but not limited to David Belle, Sebastien Foucan, Yann Hnautra and Chau Belle-Dinh. The roots of their training can be traced back to (among many other things) the training systems of George Hébert, a French physical educator and inventor of parcours du combattant - the military obstacle course. Due to differences in personal philosophy their initial training (that had no real name) split into slightly different activities and became parkour, l’art du deplacement and freerunning. The word parkour comes from the French word parcours, meaning ‘course’. Parkour exploded onto the global scene when the documentary Jump London aired in 2003.

Where is it most popular? Parkour is most popular in Europe, understandable being that it’s from France. In New Zealand it’s most popular in Auckland and Wellington but all of the communities from Whangarei to Invercargill are growing.

“Parkour is all about overcoming obstacles and challenges, whether they are physical or mental. I have found that parkour has helped me to become better at approaching and overcoming obstacles and challenges from all walks of life. When life throws me a challenge instead of getting flustered, stressed or “I can’t do this!” I approach it with optimism and rationalise a way to overcome it. Parkour is much more than an activity or means of physical exercise, it is a tool that can be used how you like, whenever you like, to accomplish anything.” – Joel Impey, assistant instructor in Hamilton

Who to watch in NZ? Because parkour is non-competitive, you’re not watching to see who is the “best” but rather watching to see how people are progressing and what local communities are doing. There are exciting things happening in just about every community in New Zealand – go out and find them! Where to have a go in Waikato? The biggest parkour community in Waikato is in Hamilton where we train regularly at Waikato University, Hamilton Gardens, Lake Rotoroa (Hamilton Lake) and lots of places in town such as the museum, Wintec and along the river. The all-ages classes we run are held at Waikato University and we also run a kids’ class in Cambridge, both of which follow the school term.

Cliff works for Hamilton City Council doing parks and gardening work and Joel is doing his Sport and Exercise Science degree at Wintec. Photo by Nicole Puddle

What does it cost you? Parkour doesn’t require any special equipment other than comfortable clothes (track pants are quite popular) and access to good footwear (mostly flat, flexible shoes with single piece soles are better than heavy, big heeled running shoes - you need to feel the ground to know what you’re doing), though barefoot training is important too. If you step outside and try it right now or come along to the regular training sessions then it’s entirely free (that’s the same for anywhere in the country). If you’re interested in paid and therefore more focused instruction, NZ Parkour runs classes for $10 a session or cheaper if you pay for the whole term – even more perks for members. What will it involve? Exploring your movement capabilities and potential, learning to adapt your movements to the environment, problem solving using your body. That means any potential combination of walking, running, jumping, climbing, rolling, swinging, vaulting and movement on all fours, etc.

Photo by Dave Campbell.

fitness journal MAY 2015

“Parkour has helped me become a lot stronger in mind, body and spirit. For me, it put a new perspective on life. Parkour opened my eyes to the beauty of the world and the wonders of the human body. Parkour has taught me that any obstacle, physical or mental can be overcome with training and focus. Parkour lets you “live in the moment” and has become my way of life. – Cliff Tarrant, Hamilton Rep for NZ Parkour.

Who will you meet? All sorts of people. Parkour attracts many sport and non-sport enthusiasts, young and old, male and female. The community loves meeting and welcoming new people and everyone is eager to help one-another learn. Besides me, you’ll probably meet Cliff Tarrant, NZ Parkour’s Hamilton rep and one of the lead coaches and Eddy Young, another coach and experienced practitioner.

“One of the many positive changes wrought in me through parkour training is a deeper sense of appreciation for the world that we live in. By continuing to explore different places and overcoming challenges within myself in each one, it has increased the emotional attachment I have with space. I now have a greater awareness of the environment and a keen desire to protect and care for it so that others might have the opportunity to experience the things that I have.” – Damien Puddle, CEO of NZ Parkour

What you will learn? Functional movement skills, how to overcome your fears, how to see and appreciate the world in a totally different way, how amazing you really are and how to teach yourself. www.nzparkour.co.nz

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Photo by David Tressler

What are the risks? Like with all dynamic movement activities, injury is always a possibility. However, a sensible approach to training will prevent any severe acute injury from occurring. The harder part, in terms of injury is doing a lot of work on your postural patterns and being sure not to over-train so that you prevent any chronic inflammation-type injuries. Little bruises, cuts and scrapes are commonplace, but they don’t cause any lasting damage, they just make you tougher.

core mma and carlo meister CORE MMA is a Hamilton-based mixed martial arts club which offers training for a wide range of disciplines, including Brazilian jiu jitsu, kickboxing, wrestling, fighting and judo.

ead coach and Core MMA founder Carlo Meister boasts a raft of impressive credentials. Having started studying martial arts as a Hamilton Boys’ High School student, he was immediately drawn to the world of martial arts. A keen and competitive swimmer at the time, Carlo admits that he was always interested in the idea of martial arts, but only got around it trying through coincidental circumstances. “Two separate groups of friends decided to take it up (one group jiu jitsu and the other karate). I was a swimmer at the time and our club was going through some major restructuring - including my coach leaving the team. I decided that the time was right to have a real go and so joined both groups and replaced my swimming nights with martial arts. “When I first started, training was fun and very easy to attend - it was brand new, exciting; and I had two groups of friends involved. Grading through the first Brazilian jiu jitsu and karate ranks gave me short-term goals something to look forward to that year. “After that, a lot of what kept me training in the medium term were friendships with my training partners, habit, and the medium goals of karate black belt and BJJ blue belt -

each of which took me five years to achieve. By this stage, most of my initial training partners had stopped for various reasons (such as shifting cities, change in work, injury). “Swimming is a rather isolated sport. You spend large quantities of time with only yourself for company as you swim laps. It also takes a long time and a lot of repetition to improve. I think this builds the type of willpower needed for journey to the BJJ Black belt - my long term goal. “I’ve been a brown belt since early last year under our head coach John Will (Australia) - so I’m in the home stretch now. To stop before reaching that goal would forever leave me with the feeling of unfinished business. But even once it has been achieved, there won’t be any desire to stop. Such a long period of dedication and so many hours invested into the art builds something deeper - a connection to the martial arts lifestyle.” Carlo admits that one of the biggest challenges during his involvement in the sport was deciding to continue training when most of his friends gave it up. “My first competition was another major challenge - a combination of mental and physical. The competition scene wasn’t well developed at that stage and I had no idea what to expect. I’d never even seen a compe-

Kiwi UFC fighter James Te Huna and Carlo Meister tition before. “Nerves and adrenaline removed all notion of fitness and I walked off the mat after my first match the most exhausted I had ever been and I had three more yet to go,” he said. Carlo quickly found the self discipline required to cope with competing and went on to realise a number of impressive achievements, from medal-winning performances at the Abu Dhabi Pro BJJ World Cup NZ Trials and Will Machado Australasian Gathering to taking Gold in the New Zealand Free Fighting 2012 competition and a Silver at the ICON NZ BJJ Tournament. Carlo founded Core MMA initially with the goal of helping younger local martial artists to get the extra training required to compete in MMA. “We aimed to be collaborative with other existing clubs (some of which we had taught or trained at previously) - such as Incorporated Martial Arts (Steve Wallace), Kobukan (Phil Beale) and San Bu Kai (Terry Hill) - but apply a more modern and phys-

ical approach to the training. Many traditional martial arts schools still place a high percentage of training time on memorising forms - something needed for their grading syllabus but non-applicable to modern MMA training. When Core MMZ students started to get some good competition results (international placings for BJJ, amateur to professional wins in MMA, NZ title in Xtreme Thai), new members flocked and the business has continued to grow steadily, resulting in the opening of the Killarney Road gym in late 2013. “These days the highlights for me are just spending time helping our team improve,” says Carlo. “They work well together and complement each other. We’re seeing it in results and in the atmosphere of the gym. I’m looking forward to seeing more of our fight team break through onto the international scene and the majority of our students working towards their next grades.” For more information, visit: www.coremma.co.nz

Fancy yourself a black belt? But not sure exactly what is involved? Check out the road to martial arts achievement with this guide provided by Core MMA. Kickboxing (comprised of Muay Thai, karate, boxing and Tae Kwon Do) is the striking art taught at CORE MMA, with the grappling arts being Brazilian jiu jitsu, wrestling and judo. Grading systems for both kickboxing and Brazilian jiu jitsu (judo and wrestling takedowns are included as an element of this grade). The BJJ grades are as follows (rough time frame in brackets): White belt (0-3 years) Blue belt (3-5 years) Purple belt (5-8 years) Brown belt (8-10 years) Black belt (10+ years) The belts are awarded internally by the class coaches on an informal basis. Generally after a significant period of attendance, the coaches will measure a student’s technical understanding, sparring and mindset against the other students in the gym and collaboratively make the decision that someone should move up to the next belt range. Sometimes competition results will be used to judge the performance of

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students against external practitioners (helpful when all the students of a belt range are progressing at the same rate – it lets us know that the entire group is either on par with the national standard or is due to start moving up). The kickboxing grades are as follows: 10th Kyu – white belt 9th Kyu – white belt, yellow tip 8th Kyu – yellow belt 7th Kyu – yellow belt, orange tip 6th Kyu – orange belt 5th Kyu – orange belt, green tip 4th Kyu – green belt 3rd Kyu – blue belt 2nd Kyu – purple belt 1st Kyu – brown belt Yudansha (black belt) 1-10th Dan black belt after that :) Each belt in the kickboxing system takes approximately six months, and therefore gives a rough timeline of five years to black belt. Grading consists of regular class attendance, demonstration of technical skills, sparring and fitness to an external grading panel (set on a formal grading date).

fitness journal MAY 2015

MMA Fighter: Franklin Jarrett Mixed Martial Arts (MMA) is a tough, hard-hitting, “bad-ass” sport, attracting athletes the likes of Hamilton’s Franklin Jarrett. The 20-year old recently took out the Lightweight Decider at the Road to Las Vegas Fight Night, setting him on the road to represent New Zealand at the highly competitive IMMAF Amateur World Championships in America later this year. Frank won both fights on consecutive nights to be listed in the 2015 New Zealand team - defeating the highly regard Talor Wetere and Morgan Teasdale for the second time. by Simone Ackermann

Photo by Bruce Lim | brucelimphotography.co.nz

icknamed Frank ‘the tank’ Jarrett, the talented and determined athlete grew up in Hamilton. His dad is Pakeha and his Mum is Filipino, and Frank is proud to represent his dual heritage. For the second year running, the IMMAF Amateur World Championships will be part of the UFC International Fight Week. The world’s biggest MMA celebration, it will be Frank’s first chance to realise his goal of becoming a world champion MMA fighter. Frank grew up competing in wrestling and rugby. After sustaining too many injuries, he gave up on rugby. He has always had an interest in hand-to-hand combat. Growing up he and his two brothers would play fight. He progressed into boxing at the age of 16. “I was an amateur boxer for about two to three years under the tutelage of Dr Raymond Richards who taught me everything I know with my hands, he is the mastermind of the sweet science.” Frank eventually moved into MMA, combining his passion for both boxing and Brazilian jiu jitsu (BJJ). “When I was 15 I started watching MMA highlights of Mirko Cro Cop’s left high kick knockouts- he is a vicious southpaw (left-handed stance, same as Frank). Also I was a huge fan of Manny Pacquiao, one of the greats of boxing. “I started as an amateur boxer and cross trained BJJ with my big brother in our lounge at home until 3 am in the morning (so dad didn’t find out). We joined CORE MMA and entered our first BJJ competition after two formal trainings with Carlo Meister and I picked up a silver medal.” Frank has since gone on to claim the Sanda Oceania and New Zealand Championships. He also has a black belt in CORE MMA’s Kickboxing programme, under Sensei Phil Beale and Carlo Meister. To be competitive at this level of MMA requires a high training load. This necessitates endless dedication and professionalism from Frank, who also works full-time. “I start off training (six times a week) with a seven to eight kilometre run. I then drive to the dojo at CORE MMA for a one hour wrestling or jiu jitsu class,

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proceeding to a vigorous fitness circuit, and then I’ll hit boxing or kick boxing pads for at least six times three-minute rounds.” Alternatively, “I’ll head to San Bu Kai where Master Terry Hill trains me for kick boxing and is a mastermind all round in the fight game (being a world champion himself). He has taught me countless techniques, which I use in my MMA fights,” explains Frank. He says he enjoys competing in MMA because it challenges him both physically and mentally. “You’re always thinking and always hungry to win.” Due to the nature of the sport, it is expected that he has sustained injury or two at some stage. The worst was a fractured collarbone. “It was minor; if I’m still alive then I still compete,” he says. To overcome his injury, Frank explains how he used multiple approaches to aid his recovery. “After my collarbone incident I was back on the mats and hitting pads within two weeks, recovery time is reduced when you’re fit and supplementing your training with the right food and products.” However, he says, “My biggest challenge was losing 13kg at end of January after a holiday in Europe, but hard work and dedication pays off.” Competing in the lightweight division, he is required to weigh in at under 70.3kg, which makes nutrition another important part of his sport. When asked what MMA and CORE MAA has done for him, Frank says, “It has given me a brotherhood and people I trust; the grounds to train and hone my skill; and memories that will last forever.” For those wanting to become involved in MMA Frank offers some sound advice. “MMA is a serious sport, if you have a dream, follow it, don’t listen to people that say otherwise. Most importantly, hone your skills and specialise in something then start to sharpen your blades and round off your other disciplines. Dedication and focus is key.” There is currently no funding available to support the amateur team to Las Vegas. If you are interested in helping Frank and his coach get to Las Vegas for the World Championships, please go to: www.givealittle.co.nz/cause/frankjarrett.

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fitness journal MAY 2015

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The art of martial arts BY Alison Storey

s often promoted in this column there is more than one way to skin the cat called exercise and health. While a thumping gym may be the choice of some, a walk in the fresh air may provide the most effective physical and mental benefit for others. As always promoted in this column, it almost doesn’t matter what you do, but that you like it enough so that you do it often enough to create a measurable change in your health and physical fitness. While swimming, cycling, running and walking take the top spots as the preferred form of exercise in the recent Sport NZ Active survey, it is becoming increasingly obvious that it is worth considering martial arts as a form of exercise, for the body and the mind. While Tai Chi is commonly touted as a suitable low-impact, mobility-inducing exercise for the elderly, it’s likely that pulling on judo kit at 54 years old isn’t.

However, a 2003 study in the British Journal of Sports Medicine put a bunch of middle aged volunteers through a number of weeks of martial arts training and ran some tried and trusted fitness tests against their sedentary counterparts to discover any benefits. What they found was measurably astounding. The body fat levels of the MA volunteers went down, while their VO2 (aerobic capacity) went up. Their balance measurably improved, and the new martial artists pumped out an average of 47 pushups in a minute versus 18 for the TV watchers, 66 versus 37 for sit-ups. Martial arts also scores on the minor injury front, due to the penchant for perfect technique and form, whilst its promotion of calm and focus works as psychological therapy in a number of documented cases. The old non-promotion of violence mantra whilst ironically teaching people it’s possible to kill someone with sleight of hand

Congratulations Congratulations to Graeme Jefferies, the lucky winner of the Fitness Journal Anytime Fitness Hamilton Central 12-month membership. Graeme is a Hamilton based construction manager who entered the competition to make steps in changing his lifestyle. He is thrilled to have won the Anytime Fitness membership prize, as this enables him the flexibility to ensure he can fit in a workout with his busy schedule. A keen sportsman, Graeme has plenty of previous experience with sports from playing senior level rugby and coaching schoolboy rugby, to enjoying cricket, windsurfing, surfing Brendon Fox, Anytime and road cycling. Fitness with winner Graeme Jefferie He confesses to being s. of ‘average fitness’ at the moment, playing golf once a week and doing some Open 24 hours a day, seven days a road biking. week and 365 days a year means “Winning the Anytime Fitness memthere’s never an inconvenient time for bership gives me the opportunity to you to exercise. Graeme’s 12 month exercise more regularly,” he says. membership entitles him to a full year of unlimited access, at a time that Anytime Fitness is the world’s largest works with his lifestyle. 24-hour, co-ed fitness company and it is right here, in the heart of Hamilton. www.anytimefitness.co.nz

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is harder for the cynic to swallow, however it would appear the art form takes priority, especially in the non-threatening environment of a school hall on a Wednesday night.

“What they found was measurably astounding. The body fat levels of the MA volunteers went down, while their VO2 (aerobic capacity) went up.” It would also seem that there are more forms, types and styles of martial arts than you can shake a shinai at (look that up in Wikipedia) and finding the style and instructor that suits are critical to long-term commitment.

From a purely physiological perspective, the use of one’s own (and/or an opponent’s) body weight as a form of training is becoming more scientifically heralded and necessary as our lives become more sedentary. The improved muscle control, flexibility, agility and balance gained from the practice of a martial art bode well to combat the unavoidable decrease in these as the body ages. Mounting research suggests that the connection between the body and mind is much stronger than previously thought, and that health of the body automatically promotes that of the mind (whereas the reverse is not so profound). Add to this the promotion of self-control, discipline and focus that is inherent in martial arts training and it would appear that it provides a bit of an all-round winner. And in a typically Western-world-slowto-catch-on-manner, this would not be a lightbulb moment in the Orient. www.storeysport.co.nz

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fitness journal MAY 2015

The art of triathlon Simone Ackermann has represented New Zealand on the world triathlon stage on many occasions. However she has also endured the challenges of dealing with injury and defeat. She shares her story with Fitness Journal. began attending the North Habour Triathlon Club training sessions. This was a very different experience from those in Whangarei. Instead of being greeted by two or three others y name is Simone Ackerfor 6am swim training, I would arrive at the mann; I am 25 years old, Birkenhead pool to join 30 fellow triathletes. South African-born, peanut On a weekend, this could swell to 60 for the butter addict, and, most Saturday morning “brick” session. I eventusignificantly for this article, a triathlete. ally went on to be coached by the club’s head I thought it best to get the basics docoach, Stephen Farrell, for several years. ne-and-dusted before settling into the more As with many athletes, I too have had my detailed account of my triathlon story. ups and downs. As an elite Under 23 triathI began triathlons in 2007. My athletics lete, I was fortunate enough to twice win the coach, Ian Babe, at the time encouraged me Oceania Under 23 title and represent New to get involved as he was also coaching one Zealand at the 2011, 2012 and 2013 World of New Zealand’s top triathletes, Samantha Championships. However, in preparation Warriner. As well as athletics, I had been for all three World Championships I would competing in swimming and surf lifesavdevelop stress fractures. ing, and triathlon seemed like a natural As a result of my injuries occurring while progression. building towards the World ChampionIn Whangarei, where I grew up, there ships, I would have to halt my run training were very few people involved in sports like for six to eight weeks each time. I would triathlon or cycling (in fact, they were generaqua jog as a substitute. Each year I would ally the same handful of people). Most were grow to despise aqua jogging more and more involved in the usual mainstream sports, because of its tedium. However, with that such as rugby or netball. Although this did not deter me, it did make it tougher, because, being said, it worked, as I always made it to in hindsight, there were fewer opportunities. the start line. Since 2012 I have been a member of the Regardless, over the first year I achieved Triathlon New Zealand High Performance enough success to keep me motivated to squad. At the end of 2013, there was a change continue once I began university. in direction for the squad. A centralised When I 8901 moved to Auckland to study a NuZest Fitness Journal Advert VHC3953 HRF.pdf 1 30/04/15 4:36 pm programme was set up, and along with Bachelor of Science at Massey University, I

by Simone Ackermann

my fellow squad members, I moved to the Cambridge base. My coaching is now under the direction of one of the squad coaches, Jonathon Brown. There is a big time commitment associated with being a competitive triathlete. Since being in Cambridge, I have been training between 26 to 30 hours per week. This roughly involves nine hours of swimming, 12 hours of biking, four and a half hours of running, and three hours of strength work each week. To be competitive in elite triathlon, you need to race on the International Triathlon Union “circuit”. This involves racing across different levels of races- World Series (which is the top level), World Cup and Continental Cup races- to achieve results and accumulate points towards your world ranking. These races are held all over the world, and as a result, triathlon has taken me afar. Over the New Zealand winter, the High Performance squad travels to Europe to train and compete. While we are there, we base ourselves in Banyoles, Spain. It is a Catalan town that it situated next to Lake of Banyoles and is surrounded by endless, smooth roads, which are perfect for us. Another of our bases is Snow Farm in Wanaka. Hidden up the top of the Pisa Range, it is a unique place to train in New Zealand. We will go there for two to three weeks over summer for an altitude camp. The aim here

is to increase our red blood cell volume, which basically makes us fitter. This season counts towards Olympic qualification. To achieve selection, I will need to demonstrate my ability to finish in the top 8 of World Series races. After a slow start this year, I have recently placed second in the Oceania Championships. Although this result is a step in the right direction, I will need to continue to improve to reach my goal of representing New Zealand at the Olympic Games. Photo by Hannah Bayard

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fitness journal MAY 2015

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Triathlon for the unacquainted can seem complex and unachievable. However, with proper preparation it does not have to be. This article aims to break down and simplify the sport of triathlon for the beginner- to get you on your way to completing a triathlon.

Triathlon:

Broken down and simplified for the beginner by Simone Ackermann

s the name suggests, triathlon consists of three disciplines- the swim, bike and run. The distances in a triathlon can vary from a “sprint” triathlon (750m swim, 20km bike and 5km run) to an “Ironman” (3.8km swim, 180km bike and 42km run). For the first-timer, the sprint distance is the best place to start.

Preparing for your triathlon The first thing you need to do is to decide on a race to do and commit to it. There are many local triathlons as well as ones that are part of national series. With limited fitness and experience you can do your first triathlon within 12 weeks. Therefore, you should choose a triathlon that is at least 12 weeks away to allow yourself enough time to train. With this being said though, training for a triathlon is demanding. It is imperative your consult your doctor before you begin training. There is a common misconception that to take part in triathlon you need to empty your pockets buying fancy, expensive equipment. Certainly you can do this, but it is in no way necessary. You can easily equip yourself to train for a triathlon on a budget. Here is a list of the essentials for each discipline: The swim: Togs, goggles, swim cap (if you have longer hair) and optionally, a wetsuit, as New Zealand waters tend to be on the cold side. The bike: A bike (obviously). It can be your own or borrowed; equally, it can be a road or mountain bike. You will also need a helmet, cycling shoes (whether it is running shoes or bike shoes with clip-in cleats) and cycle clothes. What can be considered as cycle clothing is open for interpretation. It could be the proper “cycle kit” or, if you have an aversion to lycra, whatever training clothing you feel comfortable wearing while on a bike. The run: Running clothes and shoes. It is important to get a pair of shoes that fit you properly. Running can be very unforgiving, and having a suitable pair of shoes will help you avoid injury.

low for training to be slowly built into your daily routine. From there you can slowly increase your training. It is recommended that from week-toweek you increase the amount of training you do by 10 percent. For example, if in the first week you can complete two rides of 20 minutes, then next week you could do one 20 minute ride and one 25 minute ride. Typically in a triathlon, the swim takes the shortest amount of time to complete (about 20 percent of the total time), the bike the longest (approximately 50 percent), and the run somewhere in the middle (roughly 30 percent). The amount of time you spend training for each discipline should reflect this distribution. Furthermore, each week you should do a similar number of training sessions for each discipline. This could be two sessions each of swimming, biking and running. Below is an indication of the necessary peak volume of training you should slowly build towards, to comfortably and confidently complete a sprint triathlon. It is an example of how the previous two guidelines can be combined. Monday: Swim 30 minutes Tuesday: Run 45 minutes Wednesday: Bike 60 minutes Thursday: Swim 30 minutes Friday: Run 45 minutes Saturday: Bike 75 minutes Sunday: Rest day

something many people overlook, but by doing so, you can avoid making a wrong turn or going around in circles in transition. With any luck, this article has uncomplicated the sport of triathlon for you and armed you with the know-how to do a triathlon. By doing so you stand to gain personal fitness, a sense of achievement, a chance to meet you new people, and hopefully one day you will agree, enjoyment and excitement. It is now up to you to jump on to the triathlon bandwagon. The following website is an useful source for those interested in doing their first triathlon: www.triathlon.kiwi

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

As you will see above, each week you should have at least one rest day. This is important to not only allow you to recover from your training, but also, to adapt to your training, which is how you get fitter. Another misconception about triathlons is that the swim is the scariest thing ever, and therefore, impossible to complete. With the appropriate preparation and training, there is no reason for this to be true. If you have never had any proper swim coaching, it is recommended you find a masters’ swim group or triathlon club. The coach will be able to teach you the correct swim technique. Also, once you have improved your fitness you will be able to join the group for training sessions.

Training for your triathlon

Doing your first triathlon

Once you have chosen an event to do and suitably equipped yourself, it is time to start training. To do so, there are a few key guidelines to follow. Your first few weeks should be appropriate for your current fitness level and also al-

There are a few things to consider when doing your first triathlon. The first of these is your race day nutrition. What to eat before the triathlon and when? Similarly, what will you drink or eat during the triathlon? It is best to trial what

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you intend to eat and drink in training. This way you know whether or not it will upset your stomach. The process of going from the swim-tobike, and the bike-to-run is known as a “transition”. If you have not done a triathlon before, this requires some thought and planning. You need to think about what gear you will need in transition; how best to put your gear out; and what the “flow” of transition is - for example, where do you come in from the swim and where do you go out for the bike? It is worth practising this before the race. This leads to the next point- know and familiarise yourself with the course. This is

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fitness journal MAY 2015

Running tips to help prevent injury When it comes to running, many new to the sport encounter niggling injuries. These can bring your running to a halt, and any training for an event or triathlon to a standstill. UniRec Centre exercise physiologist Kristina Jessup share 10 tips aimed at reducing the risk of injury.

It’s easy to become injured, so be careful and listen to your body. As a beginner starting out or after a break, be aware of doing too much too soon. Everyone is different and 10kms to you may be someone else’s 5kms. Start out slowly and consistently, then build it up.

physiotherapist, personal trainer or exercise physiologist to assess your form when squatting or performing other body weight exercises and to focus on ankle alignment. They will be able to give you feedback and coach you on maintaining a neutral ankle position and avoid pronation which places increased stress through the knee joint.

Follow the 10% rule when starting out and testing your limits. Adjust your mileage by 1km for each run if you are currently comfortable at 10km runs. This rule can be too much and not enough at times and it can also depend on training history, fitness level and experience. Take your time breaking in new footwear. Allow your feet and body time to adjust to new shoes by listening to your body and slowly building up your mileage.

For runners who understand the importance of cross-training, ask a

Shorten your running stride. This should decrease the impact force through the lower limbs and thereby decrease the likelihood of stress fractures and other injuries associated with running. If starting out, choose soft, flat running surfaces where possible. Avoid roads with uneven surfaces to minimise aggravating the hips and knees which place unnecessary strain on the joints.

A foam roller is a great tool to help keep you injury free. Loosen yourself up on

all the muscles of the lower body, from the gluteals to the gastrocnemius.

Perform calf strengthening exercises. An eccentric single leg heel lower is one exercise which will help prevent an issue with the Achilles tendon or calves. Perform a double leg heel raise on a step, move onto the left foot, then slowly lower yourself down on the left foot until the heel is below the step and you feel a gentle stretch in the Achilles tendon and gastrocnemius. Repeat three times (10 – 15 reps).

Regular massages will assist in relieving tension and tight muscles. Try remedial massage and sport massage to aid your recovery and reduce injury risk, aches and pains.

If injured, use ‘RICE’ as soon as possible to aid recovery. Rest, Ice for 10 minutes every 1 -2 hours, wrap the area in a Compression bandage and Elevate.

To find out more about UniRec or to contact Kristina Jessup visit: www.unirec.co.nz

Triathlon and technology: a perfect partnership When it comes to world class triathlon training, Ironman World Champion and professional triathlete Chris (Macca) McCormack shares his coaching experience online with followers around the globe, thanks to a helping hand from Kiwi company Training Tilt.

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acca and MaccaX are some of the most recognisable brands in the sport of triathlon. A global online triathlon coaching platform, created by Chris, when MaccaX was looking for a platform to deliver training plans to its community, they chose to go with Training Tilt because of its level of customisation and branding. “Our mission is to elevate triathletes of all abilities globally, creating a team of athletes

fitness journal MAY 2015

who train and race at their fullest potential,” says Chris. “Providing the tools and expertise necessary to realize each individual’s goal via access to top experts in the sport and personal attention creating accountability is paramount and part of our objective. Among the many other customised benefits of the Training Tilt software, MaccaX has a library of premium video content where Macca guides members through key training sessions.

Training Tilt offers the ability to upload resources of many types including embedded videos, recipes, tips, training routes and articles. The MaccaX Videos are available to be searched and viewed within the MaccaX Training Tilt platform. For the impressive array of options available and world class triathlon training tips, check out www.maccax.com

training tilt

ambridge born Cam Langsford has always had a natural inclination towards the world of sport. The talented sportsperson represented Waikato playing rugby at age group level and played a number of seasons for clubs in the UK. More recently he has become passionately involved in endurance sports and is currently training for his ninth Ironman Triathlon event. The Waikato University graduate (marketing and business communications) spends his working hours immersed in sports also – helping businesses reach customers and promote their activities. The founder of Training Tilt is successfully providing software knowledge and technology to clients in hundreds of cities around the world. Training Tilt is subscription based software which offers a content managed website, client membership, training plan tools, and e-commerce. It allows custom branding to provide the feeling of a bespoke built platform at an affordable cost. Training Tilt customers can signup online and have

Cam Langsford, Cairns Ironman their platform up and running immediately without the need to engage technical help. “We cater for a range of business’s within the health and fitness industry including endurance sport coaches, personal trainers and nutritionists,” says Cam, “helping these businesses grow by offering the tools required for fitness businesses selling memberships to their own on-line platform, facilitating knowledge sharing and the delivery of training and nutrition plans to their clients. Cam built the original version of the software in 2011 for an individual endurance sport coaching business, to help build and grow their business. “It soon became apparent that there was a niche market for software that could provide online tools specific to the fitness industry that could be provided at a low cost and the business has grown steadily from there.” Training Tilt customer stories are on website www.trainingtilt.com/CaseStudy and the list of customers includes multiple triathlon and Ironman World Champion Chris “Macca” McCormack, who uses the software to deliver training plans to his “MaccaX” community. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

The perils of knee pain Knee pain in the triathlete is often very debilitating and if not treated correctly can be career ending. The miles put in on the bike and in running puts a tremendous load onto the knee joint. If the muscles are out of balance or the biomechanics are compromised, then the athlete can develop severe knee pain.

By John appel

ne of the most common causes of knee pain in the triathlete is a condition called ITB Stress Syndrome. Due to a tight fascial band called the ITB which runs down the outside of the leg, the knee gets overloaded from the outside changing a person’s running mechanics. Over time this creates scar tissue around the outside of the knee and will cause ongoing problems for any future running or cycling. Below (1) is a picture of the ITB. You can see how it runs from the outside of the hip/ gluts down the leg and wraps into the out-

side portion of the knee. When this is tight it can pull the patella/knee cap sideways, it can squeeze the structures of the lateral/ outside of the knee, and it can squeeze the structures around the hip. Two of the most common biomechanical causes of ITB syndrome are pelvic girdle muscle weakness and incorrect knee alignment issues during running. Right is a picture of a weak pelvis with poor gluteal activation. If the pelvis can’t stay level during running then the load is transferred down the outside of the leg at impact causing huge stress down the ITB. If the pelvis is strong then the knee stays in line with the hip and foot. The second picture (2) is classic genu

valgum or “knock kneed”. Again this starts with the weak pelvis and hip, but it creates a poor tracking movement of the patella and will really damage the knee. If you are a cyclist or runner the below exercises are a must do. To release the ITB and quad/hip flexor use the Obie Roller as shown in the pictures below (7-8). Roll each muscle group slowly from hip to knee repeat 10 to 15 times per muscle group. Keep your muscles as relaxed as possible to let the roller get into the muscle nice and deep. If it’s painful at all use the other leg to reduce the pressure on the muscle. Two of my favorite gluteal strengthening exercises. The first one is the modified clam (5-6) and according to EMG studies

is the best exercise to get the deep gluteal muscles firing. The average athlete should be able to do 90 easily, if you can’t pump out 90 then you may have poor control of your glutes. The Swiss ball exercise (3-4) is a great functional movement in that you are mimicking the way you run or walk. The key is to keep the pelvis level and stand tall during the knee lift. You will feel the burn in both glutes after only 10 to 15 reps. If you are having any trouble with your knees and want to take your sport or activity to the next level of performance please feel free to contact the team at Advance Physiotherapy. www.advancephysio.co.nz

ITB

(Iliotibial band)

3 1

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8 fitness journal MAY 2015

Swim, bike, run and yoga Putting the balance in your training One of the principles of ‘yoga for athletes’ is that yoga helps to balance, or counter, some of the stresses that training puts on your body.

By Sarah MacDonald

very sport has particular demands it places on the body, with different loads and/or movement patterns applied to various muscle

groups. Typically this results in certain muscle groups becoming tighter and stronger, while others become relatively weak or underemployed. Over time this will create some form of imbalance in the body, and chances are it will sooner or later manifest as an injury. Taking triathlon as this month’s focus sport, this column illustrates how yoga poses can be specifically used to help balance the training effects of each discipline. I’ve selected just three poses, from potentially hundreds that could be useful for these three disciplines, as examples. There is of course plenty of crossover, and any single pose can be beneficial to many different sports; but these few examples may help give you a better understanding of how yoga can become a valuable part of your training programme to help keep you in balance and injury-free.

Swim LOCUST POSE Why this pose for swimmers? Balanced shoulder support is crucial for swimmers, and locust pose is an excellent shoulder and back strengthener. How to do it: Lie face down with your arms extended back along your sides. Slide your shoulder blades down the back, engaging the muscles through the back of the body to lift your chest and legs directly up off the floor. Lift into the pose on an inhalation, then

BOAT POSE

exhale back down, repeating for four rounds of breath. Take a break, then inhale into the pose again and hold and extend into the pose for several (5-8) breaths. Rest, then repeat for three further holds. Tips: Activate the legs and encourage the chest to open by imagining that someone is gently pulling your fingers and toes back away from you. Keep the neck relaxed and gaze just slightly forward.

Bike With hours upon hours rounding the body forwards over a bike and pedalling the legs, the most obvious yoga poses for cyclist are those which open the hip flexors and front of the body. (See April’s Fitness Journal for illustrations of Supported Fish pose and Crescent Lunge – both in my ‘top five’ yoga poses for athletes). Less obvious, but still really important, is a cyclist’s core and back strength, to support the spine and to deliver power through the pedal stroke. BOAT POSE Why this pose for cyclists? Back muscles can become overstretched and weak through cycling, and a strong core will help protect your back. Strengthening your core will help you develop a stronger and more efficient pedal stroke, as the core is where the push to the pedals begins. How to do it: Boat pose is essentially making a ‘V’ with your upper body and thighs. Start seated with your knees bent in front of you and feet on the floor. Lean the upper body back, keeping long through the spine, lifting the chest, engaging the core, and drawing the shoulder blades towards each other. Find a balance point on the sitting bones, and take the arms out in front, palms facing inwards. Dial the intensity of the pose up or down by varying the position of the legs – feet on the floor for lowest intensity, to straight legs for highest intensity (shins parallel to floor is a good mid-point).

DANCER POSE Hold for five (long, slow) breaths, then relax for three breaths. Repeat for three to five times in total. Tips: In my expereince this is the pose where people most often look ‘angry’ in yoga – due to the tendency to work it too hard through the shoulders and upper back, and forgetting to breath (hence looking strained in the face). Check that your face and breath remain soft, and feel the integrity of the pose coming more from your core strength rather than the more superficial (outer) muscles.

Run There is a near-limitless library of yoga poses that will help balance your body from running. Lunges, hamstring stretches and hip releases will all be near the top of the list, but don’t forget to give some attention to your core, back and lower legs; and your feet and ankles, which are your foundation and connection with your running surface.

DANCER POSE Why this pose for runners? Dancer pose gives a deep stretch for the hip flexors, opens the chest and shoulders, puts the spine in extension, stretches the hamstrings, works on stability through the ankles and feet, and improves balance – hitting several important points for runners in one pose. How to do it: Begin as though doing a standing quadriceps stretch. Gradually push your foot back into your hand, and lean your body forwards, reaching out through the fingers. As you push your foot back into your hand you will be stretching the hip and opening the shoulder and chest. Hold for 30 seconds, then change sides. Tips: Finetune this pose by checking the following: Even weight distribution and support through the standing f oot and ankle. Aim to keep the chest, hips and pelvis even side to side. Keep the raised leg in line with the body (not moving out wide). Lift your chest and keep your face and breath soft. Extend more fully into the pose with practice. www.balanceyoga.co.nz

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

LOCUST POSE 16

fitness journal MAY 2015

Photos by Peter Bryant | www.shoot.kiwi Model: Triathlete and open water swimmer Penny Hayes. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

WIN WIN WIN We’re sporting a serious crush on the Amanzi range of swimwear. This Australian brand is frequently spotted on everyone from pleasure seekers to serious athletes. Modelled here by Australian triathlete Laura Dennis, it is also the swimwear of choice of Waikato athlete Penny Hayes. Not only are the designs some serious eye candy, more importantly this swimwear is all about performance. Chlorine resistant and built to last, the Amanzi swimwear company specialises in training swimwear for competitive and active swimmers. We love the Babebushka design, a clever take on the iconic babushka doll and the Flight of Fancy design, with hundreds of butterflies. Check out the full range at www.amanziswimwear.com and choose your favourite. Amanzi is proud to sponsor a talented group of athletes known as the “Amanzi Girls” who encompass the core values of the Amanzibrand... dedication, determination and drive. (Our own Penny Hayes is one of these athletes). Win one of five pairs of Amanzi swimwear and enjoy the Amanzi experience for yourself. Sizes range from girls’ 6 to women’s 16. To enter, just email your name, address and contact details with Amanzi in the subject line to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close May 31.

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fitness journal MAY 2015

Setting the pace:

Mariah Ririnui

Athletics have been part of Mariah Ririnui’s life for as long as she can remember. The talented athlete has been impressing on track and field since she was just five years old. Mariah (22) has since represented New Zealand at the Commonwealth Youth Games, as well as the World Youth Athletics Champs and Oceania Athletics Champs. Now she has her sights firmly set on further success on the world stadium.

pecialising in the 100 metre sprint and long jump, much of Mariah’s training is around speed and power. She has been training with Hamilton-based coach Criss Strange since she was 15 and credits him with much of her success. “Criss is great at planning for long-term goals and helping me improve the small things that will help me to achieve these,” she says. “He has been a great mentor and taught me so many life skills outside of athletics that have really shaped me as a person. He also really encourages us to have fun and enjoy the sport which makes training and life as an athlete more enjoyable.” Mariah is just as driven to achieve academically, as on the field. Having completed her Bachelor of Communication Studies (Honours) degree at the University of Waikato, majoring in Public Relations, she is the newest member of the Fitness Journal editorial team, submitting articles on a wide range of topics. She works part-time for Kelly Sports coaching children’s sport. Having enjoyed a childhood packed with sporting opportunity, Mariah’s passion for activity is most definitely a family trait.

“I started athletics when my parents took me along to the children’s club they both went to as kids in Tauranga. I loved it immediately. “I have two younger siblings and I think between us and my parents we have played every sport out there! At the moment my mum is into triathlon and my dad is involved in club rugby management.” Born in Brisbane, her family moved to Tauranga when she was five and she lived there until moving to Hamilton in 2011 to attend Waikato University and be closer to her training squad. Fully committed to achieving in her sports, Mariah is aware that maintaining a healthy life balance as an athlete is an ongoing challenge. However while the financial pressures are constant, she also celebrates the many aspects she loves about being an athlete. “It gives you opportunities to travel the world, meet new people and make friends. My closest friends and my partner are all athletes. Also just improving yourself and achieving personal bests is a great feeling.” Training six days a week includes a variety of track sessions (which vary between speed,

Mariah Ririnui NZ representative at: • 2011 Oceania Athletics Championships – 1st in Long Jump • 2009 World Youth Athletics Championships for Long Jump • 2008 Commonwealth Youth Games for Long Jump – 3rd List of successes: • Long Jump PB: 6.36m • 100m PB: 11.84sec • 2015 2nd New Zealand Champs Senior Women’s Long Jump

fitness journal MAY 2015

• 2014 New Zealand Long Jump Champion, 3rd in 100m • 2013 New Zealand Long Jump and 100m Champion • Squad member of New Zealand Women’s 4 x 100m relay Scholarships: • Sir Edmund Hillary Scholarship from the University of Waikato (2011-2014) • Adastra Foundation Scholarship (2015)

endurance, and technical/skill sessions), gym and plyometric sessions, and “off-feet” sessions which can include aqua-jogging, cycling and pilates. “I’m a power athlete so I do a lot of short, fast reps on the track, plyometric drills, and event specific power exercises in the gym.” Currently in America, Mariah has been based in Flagstaff, Arizona with a group of New Zealand athletes for four weeks then will head to California for a further three weeks. A popular training destination for long distance runners due to its high altitude and numerous running trails, Mariah chose to travel to the States for further competition after her New Zealand domestic competition season was hindered due to a serious Achilles injury in October last year. Mariah competed in Phoenix in early April and won the Mesa Classic Long Jump in a meet record and personal best jump 6.36 metres, which also qualified her for the World University Games in July. Mariah has upcoming competitions in California and will also spend time training with the men’s Long Jump World Record Holder Mike Powell whose World Record stands at 8.95 metres.

all about mariah What is the hardest thing about being a full time athlete? It can take several years of hard, consistent training to reach your goals, so I think having patience has been the hardest thing for me as an athlete. Being driven by passion and enjoyment for the sport has definitely been important in the journey. What are the financial challenges of being an athlete? I work part-time but I’m very lucky to have supportive parents who have been helping me financially while I am still an athlete. I’ve also been fortunate to have received some great scholarships. How do you switch between sprinting and long jump? They actually go really well together as sprinting is a big component of long jump. On the long jump runway you need to accelerate fast and in a short distance, so speed and power are big aspects of my training. What is the most challenging part? At the moment it’s the injuries. For the past year I have been dealing with serious Achilles and hip injuries. I think I’m still learning how much training volume my body can handle, but it’s highlighted the importance of things like stretching, massage, and recovery as ways to prevent injury.

What you do for your wellbeing? I try and live a balanced life - I’m really close with my family, have a few close friends I hang out with, love travelling, getting outdoors, and eating chocolate! In summer we often go out on Aaron’s family’s boat and travel around the Coromandel. I also think giving back to your community is important, so I’m on the committee of my athletics club and will coach children’s athletics sometimes. What is you short-term goal? To win a medal at the World University Games in July What is required to achieve this? For the past four years I have been a full-time university student. This year I have decided to just focus on athletics so I have more time for training which I think will help my performance. Also this season I changed a big part of my long jump technique and it’s something I’m still working on. So getting that right, plus improving my speed will help me to achieve my goal. What are your long-term goals? Olympics Games, Commonwealth Games and World Championships To break the New Zealand Women’s Long Jump record

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The Road tokatRio o) (from Wai

Last month Fitness Journal launched the first in a series of profiling Waikato athletes gearing up for the Olympic Games 2016 in Rio de Janeiro. The road from Waikato to Rio is a long and unpredictable one, but we have a wealth of athletic talent determined to succeed. This month we profile canoe slalom athlete Luuka Jones.

road to rio profile: Luuka Jones By mariah ririnui Age: 26 Home town: Tauranga, but currently living in Cambridge Sport: Canoe slalom K1W Three highest achievements: 10th World Championships 2014 10th World Cup Slovenia 2014 12th London Olympics 2012 How and why you got into your sport? I grew up next to a kayaking adventure park in Tauranga on the banks of the Wairoa River. I used to help out at the park in exchange for kayaking lessons and spent every spare moment learning to paddle. When I was 13 my granddad took me to my first secondary school canoe slalom nationals where I did quite well. I became hooked on canoe slalom and never looked back. What part of the season are you currently in and what are you currently training for? I am currently in the off season with our first major races not until the start of June and World Championships in September. What does a typical week’s training look like for you? It changes depending on where I am or what phase I am in. When I am in NZ I do three weights sessions a week, some flat water physical sessions on Lake Karapiro and travel to the Kaituna River in Rotorua twice a week to train on the rapids there. I usually

spend about 6-7 months of the year overseas training on artificial courses. When I am offshore I do more on water training, all the physical and technical sessions are on the white water with my weights sessions being the only exception. Explain the 2016 Olympic Games qualification or selection process for you and your sport? The criteria to qualify for a New Zealand Olympic spot is a top 15 Nation placing at the World Championships. Once the spot is qualified we will have a selection series in New Zealand to determine our representative for the Games. Are there any specific areas of your training that you’re working hard to improve at the moment? Pretty much all areas, I can always be better. In our sport it’s crucial to be technically really good. I am always working to develop my level of skill and consistency on the white water and through the slalom gates. I am working on my core strength in the gym as canoe slalom requires you to be really stable to be able to control the edges of the kayak. I have an exciting programme and the work I am doing in the gym is transferring well to the water.

nice feeling on the white water when you get things right. What lessons did you learn from the 2012 London Olympics that will help you on your journey to Rio? Before London I didn’t have a full-time coach, I was pretty naive as an athlete and didn’t have a lot of experience in areas like psychology, nutrition and planning. Since London I have become fully supported by High Performance Sport New Zealand and it has made a huge difference. I feel like a totally dif-

ferent athlete and person due to the positive influence of my team and my coach. There are always opportunities to learn from mistakes and make adjustments and London was one of them. It’s definitely an advantage having been to two Olympic Games and to know how it feels to race at this pinnacle event. What is your favourite food? Coffee. Is that a food? I love food sourced from fresh ingredients, I like knowing exactly what I am eating. Also, if you are a proper Italian pizza, holler at me.

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What’s your favourite training session? I have a generic skills session once a week where I just go out and do whatever gates/ skills on the water that I want to. I love these sessions because I have the freedom to pick and choose what I feel like doing, usually I choose the things I am best at. It’s a really

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fitness journal MAY 2015

Waikato Pathway to Podium

Preparing athletes for success The journey to becoming a high performance athlete is long and tough, both mentally and physically. Creating a long term plan and educating up-and-coming athletes on what is required to be a high performance athlete is the key to setting up our young athletes for success.

aikato Pathway to Podium programme is an initiative by Sport New Zealand and High Performance Sport New Zealand, delivered by Sport Waikato. This month up to 40 athletes in Waikato will be selected by their national sporting organisations to be part of the Waikato Pathway to Podium regional talent hub. This number has increased from 27 last year. The athletes have been recognised as one to three years away from being eligible to receive funding and support from High Performance Sport New Zealand. The Waikato Pathway to Podium is co-ordinated by ex-snow ski racer and performance coach Daniella Meier. The focus is around education in performance psychology, nutrition, strength and

conditioning, and athlete life. “The programme encourages self-responsibility, and places emphasis on components that will be crucial to the performance and the life of an athlete,” says Daniella. “The long-term development of our athletes is central to their success on the world stage. I am incredibly privileged to support and strengthen the pathway for our Waikato athletes transitioning into high performance.” The programme has been partially funded by Sport New Zealand and High Performance Sport New Zealand, with the remaining funding to be sought at a local level from regional sponsors. “The amount of services we can provide to our Waikato athletes will directly relate to the amount of funding we can source

AG E – HA M ILTO N locally,” she says. CO N ST RU CT IO N & CA RT “We are actively seeking Waikato organisations and businesses that would like to sponsor our athletes.” Waikato businesses who sponsor Pathway to Podium are University of Waikato, WINTEC – Centre for Sport Science and Human Performance, Schick Construction, New Zealand Home Loans, Hamilton City Council, Athletes House and U Leisure. Part of ensuring the success of Pathway to Podium athletes also means supporting and educating the people who support the athletes. For this reason parents and coaches are encouraged to attend education sessions with the athletes. This will help prepare the family and coaches for the life of a high performance athlete. Running concurrently with the Pathway to Podium programme is the Performance Coach Advance programme, where 18 coaches of up-and-coming athletes are supported to tescoach of a performance athlete labest rabetuthe Schick congthey can be. The Waikato Performance y on programme is coordinated ArmAdvance the SalvationCoach Waikato’s Mark McLaughlin. their ofSport the opening by “The focus of the programme is around arters. and active learning,” says Mark. new headqueducation “Coaches need g to understand where they ing leadin Schick – providsit in the athlete’s career path. PCA is not and cartage civil contractingabout developing the coach to become a high on Waikato for Civil Constructi throughout the performance coach, but about supporting • Earthworks • Drainage • llsrs Wayea ninng20 Retai re tha them to become the best possible coach of a • Roading • mo • Subdivisions • Siteworks inage athlete.” h Island • Earthworks • Draperformance

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Lewis Eccles The Waikato Pathway to Podium programme has the support of Olympic Gold medallist, World Champion and mother, Sarah Ulmer who addressed the athletes at the programme launch last year. Sarah said she was blown away at the biographies of the athletes who are not only successful in their sporting codes but also in their schooling. Selection for 2015-2016 Waikato athletes will be confirmed early this month, with an annual launch to be held at the Avantidrome at the end of the month.

Schick is a proud sponsor of the Pathway to Podium development programme for High Performance Sport

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Kyle Smith

NZU20 team set to make strong impact at FIFA World Cup

he man tasked with masterminding New Zealand’s tilt at the FIFA U-20 World Cup New Zealand 2015 this month and next believes his side can make a strong impact on the tournament. Darren Bazeley, head coach of the

New Zealand U-20 team which will compete in the tournament, says the team has been working hard and is determined to “make an impact” on global football’s second-largest tournament. “I know the boys will be ready to make history and become the first NZ U20 men’s team to win games at the World Cup and qualify out of our group and after that we will push to go even further. But our initial goal is to get out of our group, which again has never been done by a NZ Men’s U20 team,”says Darren. He points to six players who’ve already debuted for the full national team as ones to watch – Bill Tuiloma, Deklan Wynne, Clayton Lewis, Moses Dyer, Joel Stevens, Matthew Ridenton – along with four others (Adam Mitchell, Jesse Edge, Sam Brotherton and Oli Sail) who have been in the senior squad but

not taken the field. Darren sees genuine value in a recent trip the team made to Uzbekistan: “We learnt quite a lot about the players, which is what it was meant for. It was great to have the contact time with some players we hadn’t seen for a while, and our performances within the games were good.” “Hamilton’s Group C is probably one of the hardest groups to be in says Bazeley. All four teams are capable of winning this group, so it should be very exciting to watch for the spectators.” Darren touts traditional football powerhouses Germany and Argentina as logical tournament favourites, but he also points to Panama and Honduras as “dark horses”. “I’m sure the African teams will also be hard to beat and exciting to watch, but a cold New Zealand winter may be a bit different for some of their players.” Book your tickets now at FIFA.com/nz2015

Grass roots soccer thriving in Hamilton As Hamilton gears up to host the best U20 players in the world for the FIFA U20 World Cup, the future for local success looks promising, with youngsters as young as toddlers learning basic skills through a Soccer4tots programme.

hrough structured indoor ball play programmes, Soccer4tots uses a range of fun, stimulating games and activities where children can develop improved motor skills and co-ordination, increased self-confidence, communication and social skills. Designed specifically for tots, the ball play programmes are specifically geared towards preschool girls and boys aged between two and five years. “The skills learned through this fun play involve essential skills that are great not only for their physical development, but their social development as well,” says director Lisa Cross. With easy to follow games and instructions that focus on skills appropriate for children’s age and ability, confidence and ability are built upon week-on-week. Class sizes are limited to a maximum of 10, ensuring children can develop at their own pace and get plenty of personal attention from coaches, who are specially trained

Female Athlete Health Symposium Are you interested in female athletes’ health and well-being?

to work to the level of the child’s age and ability. Former NZ Warriors captain, Kiwis’ test player and professional boxer Monty Betham is a fan of the Soccer4tots programme. “Soccer4tots has been invaluable for my son’s confidence in a group environment. It has given him the ability to interact and perform skills with different children. The drills have enhanced his co-ordination and given him a great understanding of the fundamentals needed for soccer. Soccer4tots has helped my son’s transition into soccer games he now plays on a Saturday. Regardless of what sport your children decide to play, Soccer4tots will help them immensely” For class information, visit: www.soccer4tots.co.nz

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Hosted by the University of Waikato’s Sport and Leisure Studies, this symposium focuses on energy deficiency and health related concerns of female athletes and exercisers. International and national researchers, and sport and health professionals will come together to discuss signs and symptoms associated with the impact of disordered eating practices, poor bone health, menstrual disruption and other health issues impacting on female athletic performance.

DATE:

3-4 September, 2015

VENUE:

Avantidrome, Cambridge

REGISTER: Before 31 July for earlybird fees To purchase tickets and for programme information visit eventbrite.co.nz or email uow@homeofcycling.org.nz

Relevant to sport, exercise and health professionals, educators, coaches, parents and female athletes and exercisers.

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WHERE THE WORLD IS GOING

fitness journal MAY 2015

Out and about 1-3 Plenty of support for Waikato Breast Cancer Trust 4 Crossing the swing bridge at Karangahake on the “Dubbo Loop” Walk at the ECHO Walking Festival 2015 5 Tuahu Saddle to Mt. Eliza on the ECHO Walk “Top Spot - it’s no Joke!” 6 Mangakino Pack Tracks, scaling the river crossings at ECHO Walking Festival 2015 7 FIFA U-20 World Cup Mascot Wolliam and kids from Forest Lake School gearing up for the FIFA U-20 World Cup. 8 Sport Waikato’s Jan Jeffers with Waikato Golf Junior Girls Development Team 9 Cambridge Kiwisport holiday programme 10 Anika Jackson (age 13) won an International Under 15 title at the Oceania Junior Age Group Championship held in Invercargill. 11 Start line of one the 515m heats (father Dave Spring holding his daughter Megan and also Matt Douglas holding his daughter Maddi) 12 You could have the FIFA U-20 World Cup Kick wall at your school. Here it is at the Cricket & Football World Cup Festival, Cambridge, organised with KiwiSport and Project Energize, Sport Waikato. 13 Peek a Boo - Indi Daley at Jump Hamilton 14 Mums and Bubs action at Jump Hamilton 15 Sport Waikato Kihikihi KiwiSport school holiday programme at Kihikihi Primary School. Traditional games – Maui / Matou with Team Energize. 16 Shaun Steiner and Valen van Zyl both successfully competed in the NZIFBB Pro/Am recently bringing home four medals between them.

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Cheers to our champs

Celebrating success, courage and determination

he Halberg Disability Sport Foundation hosted the 2015 Halberg Junior Disability Games – for the first time from April 10-12. The national three day sports competition for physically disabled and visually impaired young people aged eight to 21 took place in Cambridge. More than 100 athletes in 12 regional teams representing Auckland, Bay of Plenty, Gisborne, Canterbury, Hawkes Bay, Manawatu, Northland, Otago, Southland, Taranaki, Waikato and Wellington assembled at St Peter’s School to compete against each other in a variety of sports. More than 13 sports were in action over the three days including ambulant football, athletics, blind cricket, paracycling, equestrian, goalball, powerchair football, rowing, swimming. The 2016 Halberg Junior Disability Games will take place at St Peter’s School, Cambridge from 22 to 24 April 2016. www.juniordisabilitygames.co.nz

1 Ava Meehan gets ready to throw the ball in goalball 2 Kiran Dixon lights the flame at the Halberg Junior Disability Games 3 Calum Smale puts in a personal best at shotput 4 Waikato wheelchair basketball player CJ Takiari with Phillipa Gray 5 Team Waikato at the Halberg Junior Disability Games opening ceremony 6 George Hawley from Waikato 7 Danielle Paul shows her shotput form 8 Paralympic cycling champion Phillipa Gray presents Waikato athlete George Hawley with his medal 9 Devon Briggs and Judah Linton battle it out 10 Kale Hunter in the 800 m wheel chair event 11 Ryan Branje finishes his 200 Ambulatory race 12 Tegan Crotty has a go at archery with a little help from Sarah Collett (River Glade Archery) 13 Phillipa Gray with Justin Hills 14 Waikato hold their trophy for winning the National Junior Wheelchair Basketball title

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Sponsorship programme to support locals Cambridge health and fitness advocate Hannah Newlands is on a mission to encourage Waikato people to get active. By Nicola Reid

he owner of Cambridge business Body Performance Massage, feels that massage in general is often undervalued and overpriced and that it should not just be for the wealthy or elite athlete. With the support of husband Craig Newlands, lead physiotherapist for Rowing New Zealand, the couple has established the Goal-Setter Sponsorship Programme. The aim is to encourage people to stay active by having them set themselves a goal; run/walk 10km, or to join a sports team, or to a personal best achievement. It also aims to enhance performance and wellbeing and to show community spirit by supporting local people. The programme includes massage services, a musculoskeletal screen and access to physiotherapy services for a period of two months. The Goal-Setter sponsorship programme is for all ages, from high school students to pensioners. “If you have a goal and a drive then Body Performance Massage can help you get there,” says Hannah. “I get a huge amount of satisfaction from helping clients attain an improved quality of life; - whether that be through enhancing sports performance or the relief of stress and tension caused by leading busy lives.” The sponsorship programme was a vision Hannah and Craig had to encourage people of all ages to stay active. Goal setting involves establishing specific, measurable, achievable, realistic and time-targeted (S.M.A.R.T) goals. Setting a goal helps people work towards their own objectives. Craig has set himself a goal in 2015 to run a quick 10km (under 45minutes). Having not done any running in a couple of years, he has been easing himself back into it. His first step was to sign up for the Rotorua offroad 10km in March this year. His positive approach has had a spin off on six- year-old son Bede, who decided to do a run like his dad and signed up to do the kids’ 1.5km run. “This is what our sponsorship programme is all about. Setting a realistic goal and inspiring others in the process.” Hannah who is a qualified accountant, received her first taste of massage training with a course in basic massage and sports

Hannah Newlands massage though Wintec in 2007. She completed a Certificate in Massage Therapy (Level IV) through Wintec in 2013, jointly winning the top student award and now works closely with one of New Zealand’s top sports physiotherapists and can recommend and refer clients to other specialist providers, if necessary. “My client base ranges from professional athletes to people just wanting headache or neck release, or time out from their family. We offer massage services outside regular hours. With appointment times in the evenings and during the weekend, clients can incorporate massage into their busy lives/ training much more conveniently.” Having previously worked in hospitality and as an accountant, Hannah admits her skills learned from those roles have been extremely useful in setting up her business and handling a busy household with four kids. And she is passionate about staying active. “As a mum I want to be a role model to my kids so they know exercise does not need to be a chore, it can be loads of fun and it is important to make it part of our everyday lives, just like showering.” For more information on the Body Performance Scholarship Programme, visit: www.bodyperformance.co.nz

Caci Hamilton, 547 Grey St

0800 458 458 Hannah and Craig Newlands are keen to promote healthy family lifestyles. 24

fitness journal MAY 2015

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A winning team Neena Truscott and Belinda MacDonald (pictured) rose to fame in New Zealand last year when they out-cooked 12 other teams to win My Kitchen Rules NZ. However, the pair won an impressive following of fans even before the final results, with their down to earth attitude, respect for ingredients and love of foraging.

he Cambridge mums, who are friends as well as cousins by marriage, describe their television experience as ‘mind blowing, humbling and such a learning curve’. With six children between them, they are keenly focused on a healthy attitude towards food and creating nourishing recipes for their families. After months of intense planning and hard work, the pair have recently launched their joint venture, a foodie website www. thegreenkitchen.co.nz, packed with inspiration and recipes, all with a dollop of Belinda and Neena’s unique personalities. They also have a number of other projects on the go and assure Fitness Journal that ‘all will be revealed soon’ but among them is the product launch of their Bone Broth: Organic Chicken and Organic Beef. This month you can catch Belinda and Neena in action as the pair present cooking demonstrations at the upcoming Women’s Lifestyle Expo in Hamilton (May 16-17) at Claudelands Events Centre.

We catch up with Belinda and Neena for a quick update. Describe your lifestyle? Busy. With six girls between us there is very little “downtime”. Right now we are full swing into business growth mode and loving it. We feel so blessed to have been given this “leg-up” and are taking the bull by the horns so to speak. Our only problem is that there doesn’t seem to be enough hours in the day. How do you relax? Belinda: Some people relax by going to a place they love, for me, my happy place is the kitchen. Neena: A nice glass of red while enjoying some late afternoon sunshine on the deck. What is your favourite place to go in Waikato? Neena: Our family loves to go to Waitomo on nature-driven adventures. The kids are in their element exploring the outdoors, just like their dad.

What is your favourite comfort food? Belinda: Scrambled eggs always seem to comfort me, quick, easy and delicious Neena: Slow cooked beef casserole. There is something special about preparing dinner in the morning. Kids are at school and I can potter in the kitchen with music pumping and then when the “crazy hour” hits around 4.30pm, I’m all done and can just dish up. What are your favourite new ingredients and why? Bones. With winter on the way nothing beats a good old-fashioned bone broth. So versatile, either add torn up chicken or any leftover meat with some fresh vegies for a delicious “broth bowl”. Mmmmm so comforting and healing. What are your greatest achievements over the last six months? Launching The Green Kitchen and being accepted into the Sustainable Good Food Boost mentoring programme. We are thrilled to be involved in such an amazing programme and cannot wait to be mentored by Michael Van de Elzen (The Food Truck chef) and Martin Yeoman for marketing mentoring and Chris Morrison for sustainable business development advice. Basically our prayers were answered and we now have these experts to help us bring our product to market. What is you the deepest learning curve from your MKR experience? To harness positive self-talk and believe in ourselves. That may sound easy, but when you are being judged on everything you do it is easy to let self-doubt creep in. We worked very hard to remain positive and forwardfocused. What excites you most about with www. thegreenkitchen.co.nz? We have an amazing new product due to hit the market this winter. We can’t wait to tell people about it, but not quite yet. What we will say is that it is for everyone, young or old and will help to heal and repair the gut, which is, in our view, the most important thing to look after. What is the biggest change to your lives since MKR? We have jumped in boots and all to be fulltime working mums, Usually in business this is a gradual integration but since winning MKR we were given a platform that probably leapt us ahead about two years. When we entered the show, it was to set ourselves up businesswise. Winning was a beautiful bonus but it was not our only reason for entering. We knew how important it was to push forward after the show and make the most of this lifechanging experience for ourselves and our families.

Belinda MacDonald and Neena Truscott.

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If you could encourage everyone to make ONE change to their lifestyle, what would it be? Look after your gut. Incorporate fermented vegies and broth on a daily basis. 80 percent of your immune system lies in the gut and so much disease is created by having an unhealthy imbalance. The importance of beneficial bacteria is underrated. Thankfully many experts and healthcare professionals are now recommending that we take good care of our gut and that it is just as important as our brain or heart... Breakthrough! There’s a new food revolution brewing and we are thrilled to be involved in this transformation.

Feijoa Chutney This feijoa chutney is an exotic, divinely-flavoured taste sensation that is wonderfully addictive and plays around on your tongue with wonderful sweet, sharp, hot and sour notes. It is refined sugar-free and we have sweetened it naturally with wonderful manuka honey and Earl Grey-soaked dates which create a smoky aroma combined with playful cardamom and punchy green chilli. Divine with sharp aged cheddar, brilliant dolloped next to a curry and a fabulous friend to meat, fish and chicken. Use the abundant fejioas and bottle these babies to use throughout the year. A Kiwi-inspired chutney using the best from Mother Nature’s pantry. Ingredients 3 kg peeled feijoas, firm but ripe and roughly chopped 1 kg peeled shallots, finely sliced 4 large green chilies, stems removed, finely chopped 4 dessertspoons manuka honey 2 large dessertspoons Himalayan pink salt 330mls apple cider vinegar The juice and zest of 5 large juicy lemons (from last year’s crop, still on the tree if possible). A 10cm piece of manuka branch, with leaves, flowers and stem, washed. (or you could use rosemary) 3 cinnamon quills 4 fresh bay leaves 2cm piece of root ginger, finely chopped 12 green cardamom seeds crushed 12 black cardamom seeds crushed 1 dessertspoon dried chilli flakes 350g dried dates (soaked overnight in strong Earl Grey tea, I used 3 teabags and covered the dates) Method Mix all the ingredients (except for the Earl Grey-soaked dates) together and leave in a covered dish overnight. It is important to taste the mixture at this stage and adjust to your liking with more lemon or chill, depending on the ripeness of the feijoas. The next day add the soaked dates and the Earl Grey liquid and mix well, then place in a non-corrosive roasting dish and place in an oven, preheated to 180ºC Cook for 2-3 hours, stirring occasionally. It is cooked when the liquid has mostly evaporated and the shallots and fruit have begun to caramelise slightly. Your kitchen will smell aromatic and wonderfully fragrant. Taste and season if necessary, then spoon into very hot sterilised jars and seal. Enjoy the feijoa feast.

What advice would you give to women? One of our favourite quotes… “Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. As we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” – Nelson Mandela

fitness journal MAY 2015

Food for thought Like many people of my generation, I never really learned to cook from scratch. I found cooking boring and I was always keen to take as many shortcuts as I could to get tasty food on the plate and into my belly as quickly as possible. Need flavouring? No worries, just pour on some sauce. Want gravy? Easy, just add water to this powdered mix.

By Christina Stewart

ife is a breeze when you can eat anything you like. You can whip up dinner in 15 minutes or less, or take your time and cook from scratch using inspiration from one of the many cooking shows gracing our airwaves. Ah, cooking shows … so much yummy inspiration, and none of it suitable for a multi-allergy/intolerance girl like me...sulk. Cooking when you’re gluten-free, dairyfree, sugar-free, tomato and capsicum free, and on a low fodmaps diet is not easy. And for someone like me who prefers to spend as little time in the kitchen as possible, it’s not fun either. When I was first diagnosed, I took the easiest route possible, and I’m embarrassed to admit that I lived on some really gross food, like tinned salmon on gluten-free toast (yes, every day) and gluten-free sausages. Eventually my desire to be healthier and an urgent need to eat something with flavour pushed me into learning to cook. And over time my ability in the kitchen has improved somewhat, although there have been many, many cooking disasters along the way.

If you’re new to the food allergy lifestyle, here are some tips and tricks to get you started: Take a cooking class There are several options available locally and online to learn to cook with food allergies. Gluten Free Made Easy are based in Auckland but travel to accommodate group bookings. They offer gluten-free bread and baking options, and cater for other allergies as well. Fraser Ace – Fraser High School’s continuing education programme often has allergy-free cooking class options that run throughout the year. You Tube – a virtual mine of information, you can search for just about any allergy-friendly cooking technique and learn for no cost. Find recipes The internet is awash with free allergyfriendly recipes. Pinterest in particular is a great source of recipes. Heed caution though, many free online recipes won’t be as yummy as you were expecting, so give it a go, but also cross your fingers. You could also invest in some allergy-friendly cookbooks. There are loads of books available, so scout around for one that matches your particular needs – the Hamilton library is a good place to start.

Cooking like your grandmother When you’re starting out, try and keep things simple. The foods that our grandparents ate for dinner are often naturally allergy-friendly e.g. roast meat and veges. If you get the basics right, you can then move on to more complicated meals. Experimentation You’re going to make mistakes. And boy will they be big ones. One of the challenges of making allergy-friendly food is that often the ingredients don’t react in the same way as their allergy-filled counterparts. For example, you usually can’t just switch out regular flour with gluten-free flour and expect the same texture or taste. Common baking substitutes Have you got allergies and are not sure what to use instead of your old faithfuls? Here are a few common substitutes for allergic folk. Gluten-free flours There are several brands of gluten-free flour mixes readily available at the supermarket. However if you’d like to make your own (which is often cheaper and more nutritious in the long-run), here are some flour options which can be mixed to create a blend that suits your tastes/allergy requirements: Buckwheat flour Sorghum flour Rice flour

Almond meal Cornflour Chickpea flour Potato flour Amaranth flour Dairy substitutes Almond milk Oat milk Soy milk Goat’s milk (may not be suitable for all people who are dairy-free) Rice milk Eggs Depending on what you’re cooking, there are a range of options you could use to replace eggs. Eggs are used in recipes as binders or leavening agents (making food light and fluffy) – so select a replacement that matches with the needs of the recipe (Google is a big help for selecting the right egg replacement). There is even a pre-packaged egg replacement you can buy at the supermarket. Apple puree Bananas Buttermilk Vegetable oil Yoghurt Pumpkin Tofu For more information, follow Christina on www.gluteygirlinthetron.com

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fitness journal MAY 2015

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Tasty treats As we leave summer behind and head into winter, it is the perfect time for mugs of steaming hot soup with delicious home made bread. Thanks to Bin Inn Dinsdale, we have two gluten free and simple loaf recipes to share: Spicy Fruit Loaf and Wholemeal Seeded Loaf (sunflower, linseed and pumpkin seed). Treat yourself or make a friend’s day by dropping off a freshly made still-warm loaf.

Wholemeal Seeded Loaf (Sunflower, Linseed and Pumpkin Seed)

Spicy Fruit Loaf 460g Gluten Free Store Plain Loaf Mix 80g (about 1 cupful) sultanas 9g (1½ tbls or 4½ tsp) cinnamon 25g (1½ tbls or 4½ tsp) sugar 480ml warm water 45ml (3 tbls) vegetable oil 5ml (1 tsp) cider vinegar 12g (3 tsp) instant dry yeast Method 1) Add warm water, vegetable oil, cider vinegar and yeast to mixing bowl. Leave for two mins for yeast to start activating. 2) Add plain loaf mix, cinnamon and sugar to mixing bowl and mix on medium high/high speed for four mins. 3) Reduce mixing speed to low and add sultanas. 4) Once sultanas are well mixed, place mixture into a greased loaf tin to prove for 25/30 mins. 5) Bake in oven at 180 deg. C for 60 mins. 6) Leave on rack to cool. Can be sliced after four hours.

460g Gluten Free Store Plain Loaf Mix 15g sunflower seeds 30g ground linseeds (Flaxseeds) 20g pumpkin seeds 5g (1 tsp) sugar (optional) 480ml warm water 45ml (3 tbls) vegetable oil 5ml (1 tsp) cider vinegar 12g (3 tsp) instant dry yeast Method 1) Add warm water, vegetable oil, cider vinegar, sugar and yeast to mixing bowl. Leave for two mins for yeast to start activating. 2) Add plain loaf mix, salt and ground linseeds to mixing bowl and mix on medium high/high speed for four (4) mins. 3) Reduce mixing speed to low and add sunflower and pumpkin seeds. Mix for about 20 seconds 4) Once seeds are mixed, place mixture into a greased loaf tin to prove for 30/40 mins. 5) Bake in oven at 180 deg. C for 60 mins. 6) Leave on rack to cool. Can be sliced after four hours.

WIN WIN WIN

Thanks to Bin Inn Dinsale, Fitness Journal has a tasty prize pack to offer three lucky readers. Enter to win one of three Bin Inn Dinsdale Wholemeal Seeded Loaf packs (containing the gluten free store plain loaf mix) sunflower seeds, ground linseeds and pumpkin seeds. To enter, just email your name, address and contact details with Bin Inn in the subject line to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz and you can pop in to Bin Inn Dinsdale to pick up your prize. Entries close May 31.

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fitness journal May 2015

All abuzz about bee propolis Bee propolis has long been revered as a health product and right now we are all abuzz about Victoria Bee Propolis Extract and Bee Propolis Capsules (proudly a product of New Zealand). So what exactly is propolis? Certain trees and conifers produce sticky resins as part of their immune system to defend against disease. Honey bees collect these substances and after chewing and mixing them, propolis is formed. This nutrient-rich substance is especially rich in amino acids, important for immune system function. It has a high vitamin content (Vitamin A

(carotene), Vitamin B1, B2, B3, biotin) and is extremely rich in bioflavonoids (Vitamin P) which are believed to have immune building properties and health benefits. Victoria Bee Propolis is 100 percent pure New Zealand propolis, and can be added to warm water as a gargle or drink. It can also be externally applied to cuts, sores, fungal infections and cold sores. Victoria Bee Propolis capsules with Pine Bark and Grape Seed Extract are sought after for the effective natural antibiotic properties and are often taken to support the body’s immune system and help as a liver tonic.

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WIN WIN WIN Thanks to Hamilton Souvenir Centre (150 Victoria Street), we have a Victoria Bee Propolis Extract and Bee Propolis Capsule prize pack. Just email your name, address and contact details with Bee Propolis in the subject line to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close May 31.

Kick start your day with a breakfast worth waking up for We’re not ashamed to say that we are mildly obsessed with the Blue Frog Breakfast range – and adding to that love affair is the fact it is batch made and handcrafted right here in New Zealand. Founder Scotty Baragwanath admits to having a lifetime fascination with food. From the tender age of five, when he unwrapped his first frypan, to more than 20 years’ experience as a food technologist. Scotty has now applied his passion for extraordinarily delicious tasting food, to the most important meal of the day. Blue Frog Breakfast is a range of batch-made gluten free and paleo breakfast products, with mouth-watering flavours like Bitter Orange, Stolen Lime and Madagascan Vanilla. The names may seem deceptively succinct, but check out the ingredients: Stolen Lime for example features pure cold pressed lime and lemon oils blended with puffed gluten free ancient grains and native NZ Tawiri honey. Each batch is then slowly baked by hand and blended with a combination of seeds, nuts and dried cranberries. The gluten free and paleo breakfast products are all hand-crafted from premium whole food ingredients. They’re also free from gluten, dairy, soy or any additives and are coeliac approved. For more information visit www.bluefrogbreakfast.co.nz

WIN WIN WIN Win one of three fantastic Blue Frog Breakfast prize packs, each one including two breakfast products of your choice. To enter, just email your name, address and contact details with Blue Frog in the subject line to win@fitnessjournal.co.nz or enter online at www.fitnessjournal.co.nz Entries close May 31.

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fitness journal MAY 2015

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Teen depression Depression is like being hypnotised by your own painful thoughts and being stuck in the illusion that you don’t matter. Teenagers are mischievously good at hiding things from their parents. A very high percentage of girls and boys I personally know keep their parents in the dark about their depression. And for many teenagers, depression leads to a self-harm addiction.

By zoe gibb

n 2012, a University of Auckland study revealed that of the 8500 students surveyed, 29.1 percent of girls said they had self-harmed in the previous year, up from 26 percent in the 2006 survey. The number of boys that self-harmed also increased from 15.5 percent to 17.9 percent. Today self-harming has almost become ‘fashionable’ among my generation, like the recent “Cut’s for Zayn” that was trending on social media, where thousands of tweens and teens were posting graphic images of self-harm when the One Direction member Zayn Malik announced he was quitting the group. One in five teenagers and young adults below the age of 24 will at some point suffer with depression, yet from these only 30

percent will seek help. Suicide worldwide is the leading cause of death for people aged fifteen to twenty-four, and every 100 minutes one teenager will take their life. Myself, being in this age group have encountered a large number of girls and boys who struggle with these issues. The truth is, that so many of these teenagers’ parents have NO idea. To understand teenage depression we need to address the reasons our generation is becoming so lost. The main ones are: Body image issues Social bullying Idealised lifestyles from the media Gender issues School and academic pressures Boyfriend/girlfriend issues But I feel the main reason is the lack of communication, honesty and closeness to our parents. The advice parents are given today is that “you are not their friend, you are their parent.” The problem is that we never open up to people we aren’t friends with or can trust with our emotions. If parents aren’t open with us about their life struggles and how it was for them at our age, we won’t open up to them. School friends know more

Cookies and cream smoothie For a guilt-free delicious stress reducer, drink this amazing smoothie daily.This is seriously yum and so simple to make. Using raw cacao nibs to give it that ‘crunch’ makes this superfood smoothie simply a guilt-free divine way to spoil yourself. Raw cacao is one of the richest sources of magnesium. Only 2 tsp a day will give you 100 percent of your daily magnesium requirement. Magnesium is important during times of stress, which is why people often turn to chocolate. However sugar in processed chocolate causes the body to become even more stressed. Cashews also stimulate serotonin, your feel-good-n-happy chemical found in the gut and brain. In fact two handfuls of natural cashews a day has been likened to taking Prozac, so this smoothie is a powerhouse of happiness.

1 cup of cashews that have been soaked overnight until soft, drained 3 heaped tbsp. raw cacao nibs 2 to 4 Medjool dates to taste, other dates can be substituted 1 tsp vanilla extract 1 rounded tsp peanut butter 1 cup of ice 1 cup of spring water Place cashews and water into the blender and whiz until smooth. Add ice and whiz again until finely chopped. Add dates, vanilla, 1 rounded tbsp. of cacao nibs and peanut butter, then whiz until smooth but leaving a little texture. Add another tbsp of cacao nibs and whiz a few seconds to chop them a little but leaving them still a bit chunky. Serve in 2-4 glasses, top with a small tsp of raw cacao nibs and serve immediately.

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about most teens than their parents do. Depression relating to these issues comes down to the thoughts that we focus on, and the stories that we repetitively tell ourselves, when in reality it’s because we don’t believe we or our life is good enough the way that it is. We buy into the belief we aren’t smart enough, good looking enough, wealthy enough or intelligent enough; and therefore we aren’t loveable the way we already are. Because we don’t feel loveable we find it hard to feel any kind of love, including that from our parents. When in reality we are choosing not to see all the things that actually are good in our lives. A friend once described her depression like a black hole that she would fall into. A dark tunnel, spiralling into the depths of darkness and pain, where all she would say is that she wanted to die. It’s hard to feel positive about anything when you feel everything in your life is wrong and there is

no hope. After suffering for nearly two years, she went into such a dark hole that something amazing happened. She said that at the bottom of the spiral was a tiny pinpoint of light and she found herself saying ‘there has to be more to life than this.’ It was like a higher power had come down and pulled her out of the deep dark hole. She was one of the lucky ones. Whether you believe in that or not is irrelevant, the point is that she believed there had to be more to life than feeling this way and it was that belief that turned her life around. She changed her thoughts which changed her life. Our tunnels of depression are there because we feel we are separate from one another and that nobody cares about us. But really that’s only an illusion. In order to fall into the tunnel we must focus on the voice in our head repeating our story as to why we or our life isn’t good enough in the first place. But we can choose to replace these negative thoughts with positive ones. The fastest way out of depression is to think about others rather than focusing on ourselves. Here are my tips for feeling good are: Get out of yourself. Try volunteering to help those in need. Do random acts of kindness, like sending a random happy text to a friend. Smile at a kid in school that nobody takes notice of. Exercise every day. It relaxes your body and mind and you feel stronger and better about yourself. And appreciate everything you have in life to be thankful for, because when you do you will be given more to be grateful for and we can awaken to the beauty of life. And parents, if you feel your teenager is suffering then don’t turn a blind eye. Trust your gut and ‘listen’ to your child, not just what they say, but what they aren’t saying as well. If parents were to open up about their lives and personal challenges to us, then we kids are far more likely to do the exact same in return. Zoe Gibb is a year 11 student at Sacred Heart and a model with Clyne Model Management. Zoe is a whole foods foodie and is passionate about helping teens find happiness.

fitness journal MAY 2015

How to handle eating disorders we all face – young and old If you have been following Fitness Journal and reading my articles, you will understand that my philosophy towards lifestyle and diet is all about nourishing oneself. This hasn’t always been the case.

By Danielle roberts MY STORY

rowing up I always wanted to be a vet. Through all of my schooling years I was always very hardworking and studious. This drive came from knowing how academically tough it was to get into vet school in New Zealand. In my fifth form year at high school, some of my friends wanted to lose some weight and had been following the Weight Watchers routine of counting points. I decided I would support them by joining in too. At the time I was a healthy size 8 and had never seen myself as someone who would need to lose weight. As time went on, my high achiever, self competitive, driven and perfectionist sub-personalities kicked into full gear. Over the following year, many emotional and mental issues had occurred in my life. The one thing that I could control and saw

fitness journal MAY 2015

myself achieving was losing weight. In the beginning it was great that I had lost a bit of weight, my confidence was up and I was doing better with fitness activities like running and my chosen sports. However, the euphoria of all of this became addictive and I wanted to mask everything else that was spiralling out of control. Part of this was my ability to see myself being accepted into vet school, so the more I applied the pressure, the more I punished myself and exercise and dieting became my outlet. I was unable to express all the emotions that I was experiencing, not only my academic fears, but loss of a close friend and issues with feeling out of place in my school environment. More than a year down the track, I had lost sight of how my body had changed. In my mind I still looked like I did after I first started losing weight, but to everyone else around me I didn’t look well. I was exercising a lot more than what I thought my “healthy” consumption of 500 calories could keep up with. At this stage I was 16 or 17 and weighed 42kg and a size 5 - a size 6 was a bit loose on me then. I spent long periods bottling up all my emotions then having random outbursts of intense emotional despair and sometimes I didn’t even know why I was crying. It would

be a ball of emotions from different situations. My reproductive system had also gone into shock from undernourishment. I hadn’t had my period for almost a year – which I realise now wouldn’t have helped with the emotional rollercoaster I was on. These two years affected my physical, mental and emotional wellbeing during the following three years. This time included my years studying to become a nutritionist. (My switch from wanting to be a vet to deciding to study nutrition came from my own eating disorder). When I was around 22 or 23 the effects of what I had put my body through came to the fore and I suffered with digestive and hormonal issues like endometriosis.

HOW TO RECOGNISE AN EATING DISORDER Many people think eating disorders are just anorexia /bulimia. However, you often don’t immediately end up having these. It starts off as disordered eating and potentially over-exercising. Examples of disordered eating are; fad diets, cutting out complete food groups for no reason, binge eating and cutting calories to the extreme. You may say “many people do that!” EXACTLY. Society has become out of touch with the reason food exists and that is to nourish our body so that it functions to its greatest potential and we can live happily with an abundance of energy. Some common characteristics of developing an eating disorder are: Unhealthy or obsessive dieting. Note: there is a fine line between a young person

who needs to lose weight and makes the necessary changes to their diet to be healthier, to a person who is obsessive about losing weight , over-exercises and cuts down on nourishing food because they are counting calories. Become withdrawn and depressed - This is especially evident with people who are normally bubbly and extroverted that love life and the people in it. Their eyes lack shine. Have emotional outbursts. This could be either tears or irrational aggression or a mixture of several different emotions. They can progress through the different emotions so quickly that you are never really sure how they will react to what you say or do. Constantly concerned about weight. Body image issues may or may not be the initial cause of the eating disorder (as I explained in my story for me it was about having something to control) but it can develop into an issue you should watch out for. Body image issues come from feeling a lack of acceptance from others and often a deeper lack of self acceptance. Those most susceptible to eating disorders are female (although male percentage is growing), independent, high achievers with perfectionist tendencies. These characteristics link to self acceptance issues if they feel like they are failing and therefore “not good enough”. When body image becomes a focus and they start to “achieve” the perception of how someone should look in society, they feel a sense of accomplishment.

WHAT CAN PARENTS DO? Be the ambulance at the top of the cliff. If your teenager or child decides to embark www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz

on a health journey – support them by investing in professional health advice from a qualified nutritionist. I say qualified because a lot of people who claim to be a nutritionist are not and can be using some unhealthy methods to create weight loss results. Don’t be scared to ask to see proper qualifications. Childhood and teenage years are still years of growth, brain maturity and sexual development so it is important that while your child loses weight their diet is balanced in a way that will nourish the body at these or a few years down the track serious health issues could arise (which is what happened to me). Encourage your children to be open with their emotions. Often people have this notion that keeping feelings in is better than talking about them and that crying is a sign of weakness. This way of thinking is extremely damaging, so let your children know that it is okay to talk and share things with you. Don’t judge them or assume you know what they are going through. If you can provide them with the trust and safety to talk to you openly without judgement, you can help them to express their feelings and not bottle them up. Crying is also a very good way to release emotions. If they are stubborn, driven or high achievers (like I was) and you provide the environment for open communication and they still won’t open up and you know something is wrong then, it is best to get professionals involved earlier rather than later. Sometimes we have to learn lessons the hard way but these lessons as painful and hard as they are at the time can often put us on the most amazing life path and purpose. Often it had to happen in order to make sure we go in the right direction. So, as parents if your child is stubborn then don’t be

hard on yourself; give them all the support they need to come out the other side, don’t give up on them and always believe in them.

A GUIDE FOR THE YOUNG PERSON Have a support person when you embark on your health journey. Choose someone positive, uplifting, nonjudgmental and honest. Write a contract with this person giving them permission to be honest when you are going too far or are mimicking the characteristics of disordered eating (use the list I did above as a guideline). Make sure it is someone you will listen to and value the opinion of. Self monitor with journals. Journal your feelings and progress, this also allows for emotional expression. Do not bottle up feelings or emotions. Talk to someone you can trust. If it is possible have an open honest conversation with your parents about what kind of support you need from them. If you need to cry, CRY it will help you progress to a state of health faster and it is actually a sign of strength. Strength that you are not afraid to be yourself and express yourself no matter what else is going on. Nourish your body with a balanced diet and non-excessive exercise. Seek proper nutritional advice, and vary your exercise i.e. include a mixture of low and high intensity activities: running, resistance training, yoga, social sports, dancing, nature walks, biking etc.

Don’t pressure or punish yourself. The health journey should be a happy one – not one where you are tired all the time, emotional, withdrawn, obsessive and deeply unhappy. Actively learn to love and accept yourself for who you are right at this very moment. We are all perfect as we are, right now, as we are much more than what people see on the outside or the way we perceive our lives to be. Whether you are a parent reading this or

the young person; a beautiful health journey doesn’t need to start the way it did for me. I see health in a holistic way recognising the need for many to work on the mental and emotional aspects of themselves as well. A lot of this comes from a lack of expression and acceptance of self. So, if today we only start one thing; let’s make it the opening of honest and nonjudgmental communication. www.fuelnutition.co.nz

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Are you a good mother to yourself? Mother’s Day is a time to honour the skill of good mothering. Many people are fantastic mother figures to others but have never learned to nurture and care for themselves in a consistent way. • You trust in your potential and encourage yourself to continue practising when your first attempts at something are clumsy and unskilled.

By Annemarie Coulson

n the spirit of good mothering, I offer you this checklist. You know you are being a good mum to yourself when...

• You take “time out” when you feel frustrated, angry and impatient, so you can settle down and think clearly. • You give yourself regular treats like an afternoon movie, an outing or time with friends. • You grow your self-confidence by focusing on the positive things you do. • You limit time in front of screens and send yourself outside to play in the fresh air and sunshine on a regular basis. • You are able to see your shortcomings and love yourself anyway. • You give yourself regular, nutritious meals, so that you can perform at your best. • You treat yourself with kind encouragement and understanding, because you know that criticism, punishment and berating yourself don’t make you behave better. • You honour your talents and passions (sport, music, dance) by prioritising money and time to develop and enjoy them. • You speak gently and encouragingly to yourself when you make a mistake, or fall over. • You give yourself a nap or put yourself to bed before you feel overtired.

• You don't exhaust yourself by taking responsibility for jobs that other people could do, and are comfortable asking for and receiving help and support.   • You avoid meltdowns by allowing yourself time with nothing planned or scheduled to putter about at home. • You know how to comfort yourself when you get scared, overwhelmed or lonely. • You stay home when you feel poorly, because you know that resting may be the most productive thing you do. • You value yourself and set firm clear boundaries with people who are disrespectful or overly demanding.

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Annemarie Coulson is a Hamilton based happiness coach. She aims to help you become happier with yourself and your life now, while also making changes to improve your future. If you are curious to know more, visit her updated new website at www.lifecoacher.co.nz or phone 021 076 5450. The new website has three interesting quizzes to take, and heaps of useful free information to download.

Reflect on how well you are mothering yourself. • Are you berating yourself for not doing enough? • Are you pushing yourself beyond the point of exhaustion to get just one more thing done? • Do you tolerate an unkind remark, rather than risk upsetting someone by asserting yourself? • Do you keep adding more and more to your schedule, because you feel guilty or uneasy saying no? APPEARANCE MEDICINE

Extreme self-care is at its core good mothering, so whether you are a man or woman, look for ways to mother yourself in a more deliberate way. Catch yourself in the act of self-neglect, and do something loving and supportive to nurture yourself. Let’s celebrate Mother’s Day every day.

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Colds and other nasties As we leave the balmy summer days behind, it is time to start preparing for winter wellness. This is the time of year where many suffer from colds. Now is the ideal time to consider your immune system and ways to give it a boost.

Ten tips

By Monica van de weerd

olds and the flu traditionally tend to flare up at this time of year and can take weeks to recover from. The cold virus tends to attach itself to the soft, warm surfaces of the nose, throat and sinuses. The first symptom is often an irritation or soreness in the throat. Colds are at their most contagious during the first two to four days after the symptoms appear and can remain contagious for up to three weeks. Common cold

Cold versus flu Although the common cold and flu share similar symptoms they are quite different infections. Flu is caused by a specific group of viruses known as the influenza virus. Symptoms of flu are usually more severe than with colds. Additional symptoms may also be experienced - fever, nausea, chills and sweats, headache, aching muscles and loss of appetite. Those with weaker immune function (due to illness, stress, lifestyle habits) are more likely to catch a cold or flu than the average healthy adult. What is the immune system?

There are many different remedies for colds on the market - however there is no cure for the common cold. Antibiotics, which treat infections caused by bacteria, do not have any effect on cold viruses. If the cold is causing symptoms such as muscle pain, headaches or a sore throat, you can take painkillers such as ibuprofen or paracetamol to lesson any discomfort. Nasal sprays can help to clear a blocked nose. Natural herbal cough remedies and tinctures may reduce any coughing fits. There are also a number of vitamin supplements which are popular in treating colds. Lastly, one of the most popular herbs to use is Echinacea which helps the body fight the symptoms of a cold by strengthening the immune system.

The immune system exists to protect our body against infection. It is made up of special blood cells, proteins, organs and other tissues - all designed to defend and support our body against invading organisms. Weak immune function makes it more difficult for the body to withstand infection, so an early sign of a weak immune system is a tendency for the body to pick up infections such as colds and flu. Why might you have weak immune function? • • • • • •

Eating a bad diet Eating lots of fatty foods Drinking excessive amounts of alcohol Smoking Being stressed and unhappy Not getting enough sleep

to stay healthy and avoid colds and flu

Wash your hands Common cold and flu viruses are spread by direct contact. Avoid people with colds or the flu– viruses spread from their hands to door handles, the telephone or the keyboard and can live for hours on these surfaces. The next person touching the same object will pick up these bugs, so wash your hands often or use alcohol-based hand sanitisers to prevent these viruses passing into your body.

Use tissues and throw them away These are great for preventing the spread of colds and flu, but remember that they can harbour viruses and contaminate any surface they come in contact with.

Drink plenty of fluid Avoid becoming dehydrated - a typical healthy adult needs around 1.5 litres of water each day. Drinking water flushes out your system and helps keep your immune system strong.

Control stress It is well known that stress can weaken your immune system and may make you more likely to catch a cold than your calmer counterparts.

Eat well A diet rich in fruit and vegetables can help you avoid many health problems. Foods rich in vitamins A and C such as citrus fruit, dark blue and red

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berries, mangoes, apricots, carrots and beetroot support the immune system.

Avoid alcohol We know this seems boring, but drinking excessive amounts of alcohol is bad for immune cells, which become disorientated and confused…just like us.

Get plenty fresh air Avoid getting stuck in a room full of people with stale air. Find fresh air and breathe deeply. This helps the lymphatic system move protective immune cells around the body.

Get more sleep Achieving restful sleep each night (8 hours) helps the body repair itself and build the immune system. If you need help sleeping, see our tips on how you can sleep better.

Avoid smoking This is an irritant to the delicate tissues of your respiratory tract and increases your susceptibility to viruses that cause colds and flu.

Keep warm When you are feeling a bit vulnerable to infection, stay out of the cold night air and avoid the direct stream of air-conditioned air. To discuss your winter wellness, visit your local health store or natural health professional. www.naturallyhealthy.co.nz

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Is it okay to eat bread? I frequently get asked about bread. Elite athletes and the general public alike all seem to want to know if it is okay to eat bread. I can understand the confusion; bread has become something of an enemy which may be attributed to low carbohydrate trends and its gluten content. So, is it okay to eat bread? By Lillian Morton

read comes in many forms, but for the most part contains flour, yeast, salt and water. Healthy Food Guide has an article in the March 2015 issue that answers many questions about the differences between bread varieties (e.g. white versus. wholegrain) and the ingredients bread contains. Not all breads are equal and some varieties contain far more nutrients than others. Two slices of white bread (although very yummy) contain only 1.5g of fibre, whereas multigrain breads contain 5.2g of fibre (depending on the brand), more protein, and healthy fats and vitamins due to the seeds and grains. The higher fibre content makes these breads more filling too, meaning you eat fewer slices to feel satisfied. I think this is where the confusion arises. If you use bread as a food rather than a filler you eat smaller amounts. Many people eat bread because it is a quick and easy alternative to making something else. I’ll use an example to explain what I mean. I see time and time again in food diaries bread used as a quick filler. You are feeling hungry so you scan the pantry and decide toast is the easiest option, with perhaps peanut butter or jam. Two slices are not filling enough so you make an extra slice. Yes, toast is a quick and easy

option but if you live on toast as a snack then you miss out on other key nutrients if you had perhaps made a smoothie (milk, yoghurt, banana, and berries), or had a pottle of yoghurt and a piece of fruit.

“There are some individuals that are unable to eat standard breads due to coeliac disease and gluten intolerance, but there are many gluten-free breads and bread products available, and the same rules apply to these. ” Another example is the humble sandwich. I frequently see sandwiches in food diaries that contain bread, ham, chicken or luncheon with some lettuce (maybe) and mayo. Not very filling and so three to four sandwiches are eaten. A better way to use bread is as a small part of the meal rather the primary ingredient. A tasty sandwich is made from multigrain bread, filled with salad ingredients such as lettuce, tomato, grated carrot, avocado, beetroot, sliced red onion, cucumber, and ham,

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chicken or some other protein source...yum. And this kind of sandwich is far more filling. There are some individuals that are unable to eat standard breads due to coeliac disease and gluten intolerance, but there are many gluten-free breads and bread products available, and the same rules apply to these. So yes, you can eat bread, just don’t live on it. If you are using bread as a substitute for other foods because you are too busy, too lazy, or too tired to prepare something else, or add better nutrients to your bread, then take some time to think about how you can change this. Eat plenty of fresh vegetables and fruit, healthy snacks and avoid toast for dinner.

Lillian Morton is a performance nutritionist and senior academic staff member at Wintec. She holds an MSc in sport and ex science and is working towards her PhD.

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Atu Moli and Josh Dowsing captain announcements Two of the 12 nations at the upcoming 2015 World Rugby Under 20 Championship look set to be captained by Waikato players - Atu Moli for New Zealand and Josh Dowsing for Samoa. By Hamish Forsman

rop Atu Moli was recently announced as the captain for New Zealand’s pre-tournament tour to Australia for the Oceania Rugby Junior Championship, while his University club mate - loose forward Josh Dowsing - has been named as captain of the Samoa Under 20 side who will also compete in the quadrangular tournament. The Oceania Rugby Junior Championship kicked off on May 1 with New Zealand, Australia, Samoa and Japan all playing each other to give them three hit outs before squads are finalised for the World Rugby Under 20 Championship which begins in Italy on June 2. Moli and Dowsing have yet to appear for the Waikato ITM Cup side, but both played major roles in last year’s Waikato Juniors side at the inaugural Jock Hobbs Memorial National Under 19 Tournament after joining the Waikato Rugby Union Academy system straight out of high school. Waikato Rugby Union director of rugby Leon Holden said “these announcements

Oceania U20 Captains 2015 are a testament to the strong work of our academy and evidence that our leadership and holistic programmes are producing well-rounded young men.” The new leadership roles for the pair, who currently flat together in Hamilton, comes as no surprise to Waikato Rugby Union

Emerging Players manager Kent Currie who has overseen their development since they joined the union’s academy. “Atu and Josh are both outstanding young men and I know they will fully embrace their new positions as captain of their respective national sides,” Kent said.

“It is a great opportunity for them to further their rugby development on and off the field as they lead their countries in a major international tournament.” Attached is a photo of the two captains on the Gold Coast with the Oceania Rugby Junior Championship Trophy.

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Workspace Yoga – a great success Before yoga became a ‘buzzword’, a progressive Hamilton business was well ahead of the game by introducing it as an option to staff. We catch up with the team from Livestock Improvement Limited (LIC) for an update and discover that more than 100 staff has tried yoga there since classes began.

en years ago, yoga classes started at the LIC headquarters at Newstead, on the outskirts of Hamilton. Today the classes are still going strong. The hour-long lunchtime sessions

are led by Cornelia Regnier, a qualified Iyengar Yoga teacher with more than 30 years’ experience. After two years of weekly classes, several of the regular students were feeling the benefits, but realised they needed more than one class a week to accelerate progress. The result was an extra “advanced” class on Fridays. Cornelia recently mentioned that this is the hardest working and most receptive of all the classes she teaches, including those at her studio in Hamilton East (www.yogahamilton.co.nz), Raglan, and other workplaces. As for the original “general” class, every 12 weeks a new course starts and beginners are encouraged to sign up, as Cornelia takes everyone back to basics for the first few weeks. Approximately one hundred staff has tried yoga over the years. The benefits to the yoga students at LIC are the obvious ones of increased flexibility, less injuries from other sports, better posture

and a myriad of other health improvements. As a company, LIC benefits from healthier and more motivated staff, who truly appreciate the opportunity to practise yoga at work, at a time which fits into busy lifestyles. NIWA In late 2003 Cornelia started teaching a group of raw beginners at the National Institute of Water and Air (NIWA). So began a journey in yoga, expertly guided and encouraged by Cornelia using the Iyengar method and her many years of experience teaching all levels. Staff and students from nearby Landcare and Waikato University have also regularly attended, as well as visiting scientists from overseas.

It’s never too late to start exercising The risks of sedentary lifestyles are well known and have an impact of the health of people at all ages. We understand that in order to live a longer and active life we need to be engaged in regular physical activity throughout our lives.

BY The New Zealand Register of Exercise Professionals (REPs)

hile we engaged in plenty of activity ourselves when we were younger and encourage our children and grandchildren to be active often we forget our own need to stay active. As we age our ability to perform high intensity activity reduces, however the need for regular active movement is always an important part of maintaining health. In the New Zealand Ministry of Health 2013 Guidelines for Physical Activity in Older People, Dr Don Mackie, chief medical officer stated, “Physical activity, along with good nutrition, is a key contributor to healthy living. There is a growing body of evidence to suggest that a small, sustained increase in physical activity, along with a reduction in sedentary behaviour, can help in preventing and managing certain chronic diseases and conditions. “ However only 55 percent of men and 47 percent of women between 65 and 74 years old are regularly active (a minimum of 30 minutes of moderate to vigorous-intensity physical activity on most days of the week), dropping to 38 percent for men and 28 percent of women over 75. Older adults that are not active are missing out on many of

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the benefits of being active, and it’s not just about being able to live a full life. There are very real benefits to all aspects of life that sedentary older adults are missing out on. So before you decide to slow down too much, think about how maintaining activity can help you with the following:

Preventing falls The benefits of physical activity and exercise are not limited to those already active. ACC reports that those over 65 have a one in three chance of falling due to poor balance, weak muscles, low blood pressure, poor vision as well as other medical conditions, e.g. Parkinson’s disease, stroke. Many of these falls could be prevented with regular exercise, at a level that is suitable for the participant. The addition of balance exercises can decrease the risks of falling by addressing risk factors including poor balance, weak muscles and slower reaction time.

Bone density/osteoporosis Bone density can reduce annually by 1-2 percent in postmenopausal women; regular weight training and weight bearing activity can increase bone density, thus reducing this risk.

Diabetes, stroke and other lifestyle diseases Regular physical activity reduces the risk of lifestyle diseases regardless of age. Just because retirement age has been reached, these benefits don’t stop. In many cases exercise can also contribute to the management of pre-existing conditions associated with age, and even those of us who have been previously inactive can benefit.

Social interaction The benefits of regular physical activity are increased when a level of social interaction is added and not just for you. Encouraging others will give you an opportunity to be social but also offer support to those less likely to lead the way. Whether your exercise and activity is through a community group exercise instructor, or using a trainer at your local gym, it is important that you get your exercise advice from a REPs Registered Exercise Pro-

fessional. They have the relevant knowledge and skill to give you safe and effective exercise advice, and you can find REPs Registered exercise facilities (gyms, exercise centres, studios) and professionals in your area at www.reps.org.nz Getting active can be as simple as 30 minutes of gentle exercise, with some exercises that are simple to do at home, but the sky is the limit when it comes to options.

What is the NZ Register of Exercise Professionals (REPs)? REPs is an independent non profit organisation administrating the New Zealand exercise professionals register to ensure that the public receive safe and effective exercise advice. Using REPs Registered Exercise Professionals is the “Warrant of Fitness Check” that exercise professionals and facilities meet New Zealand and internationally benchmarked standards to deliver exercise advice and instruction. REPs is affiliated globally to other national exercise professional registers representing more than 210,000 exercise professionals through the International Confederation of Registers for Exercise Professionals (ICREPs) - www.icreps.org.

fitness journal MAY 2015

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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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FitnessJournal WAIKATO EDIT ION VOLUME 2: ISSUE 5 MAY 2015

HEALTH | PE RFORMANCE | WELLBEIN G

Ever wanted to try Triathlon?

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Core MMA expert

THE INSID STORY ONE

Teen eating disorders

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