Fitness Journal March 2017
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FREE<br />
<strong>Fitness</strong><br />
HEALTH > LIFESTYLE<br />
<strong>Journal</strong><br />
> WELLBEING<br />
WAIKATO EDITION | MARCH <strong>2017</strong><br />
Fuelling<br />
teenage<br />
rowers<br />
CRANKWORX<br />
ACTION<br />
WIN SOS Rehydrate, Courage My Love legskins<br />
Get your BRIGHT SMILE<br />
with Clear Braces!<br />
With Old Villa Dental, you can take advantage of new Short Term<br />
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both cosmetic adult treatment as well as children.<br />
Dr Nettie Eksteen is a F.O.R.C.E international certified practitioner so you can<br />
rest assured that you are in good hands with that smile team.<br />
PS. Don’t forget your hygiene treatment if you’re under smile treatment!<br />
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• Family Dentistry<br />
• Periodontics<br />
• Root Canal Treatments<br />
• Oral Hygiene<br />
• Teeth Whitening<br />
and Wanderlust 108 passes...<br />
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20116<br />
waikato edition<br />
Page 6<br />
Page 30<br />
Page 24<br />
Page 10<br />
VoluMe 1: issue 1 August 2014<br />
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability<br />
Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy<br />
20116<br />
Waikato Edition VolumE 2: issuE 4<br />
April 2015<br />
page 6<br />
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability / Functional Movement Training<br />
AdvAnce PhysiotherAPy<br />
711 victoria street, hamilton<br />
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability<br />
Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy<br />
AdvAnce PhysiotherAPy @ Flex <strong>Fitness</strong><br />
62 church road, te rapa, hamilton<br />
page 27<br />
page 28<br />
page 16<br />
page 12<br />
Phone 07 834 9901<br />
www.advancephysio.co.nz<br />
20160<br />
CEP running socks, Red Seal vitamins, Nuzest Good Green Stuff and Kids Good Stuff<br />
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability<br />
Podiatry / Massage / Psychology / Nutrition / Personal Training / Physiotherapy / Gym<br />
20398<br />
Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability<br />
Functional Movement Training / Wellness Gym & Classes<br />
With Old Villa Dental, you can take advantage of new Short Term<br />
Technologies (STO). Old Villa Dental has Orthodontic options available for<br />
both cosmetic adult treatment as well as children.<br />
Dr Nettie Eksteen is a F.O.R.C.E international certified practitioner so you can<br />
rest assured that you are in good hands with that smile team.<br />
PS. Don’t forget your hygiene treatment if you’re under smile treatment!<br />
Hamilton’s Boutique Dental Experience<br />
WAIKATO EDITION | MARCH <strong>2017</strong><br />
20462<br />
• Same Day Dentistry<br />
• Emergency Appointments<br />
• Frenectomies<br />
• Full Mouth Dental Restoration<br />
• Cosmetic Dentistry<br />
• Orthodontics<br />
plans such as GE Money. *Normal conditions apply.<br />
• Dental Implants<br />
• CEREC Crowns, Inlays, Onlays<br />
• Sedation Dentistry<br />
• Oral Cancer Tests<br />
• Rocket Locally Roasted Coffee<br />
• Family Dentistry<br />
• Relaxing Hand Massages<br />
• Periodontics<br />
• Hot Towels<br />
• Root Canal Treatments<br />
• Alkaline Water<br />
• Oral Hygiene<br />
• Ultrasonic Jewelery Cleaning<br />
• Teeth Whitening<br />
• Warm Blankets<br />
Bring this in, take a photo, or mention FJ-Ortho for a complimentary<br />
smile consultation. Offer valid to 31/03/<strong>2017</strong><br />
Also Incl<br />
- Low rad<br />
- 15% Off<br />
Present this<br />
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COMPETITION CORNER<br />
Get more from your water<br />
Whether you are an elite athlete aspiring to be a world<br />
champion, or training to run your first 10km, chances<br />
are you’ll be clued up on the necessity of hydration.<br />
(If not, read our article on page 23).<br />
There's a common thing that we all share - we sweat!<br />
When we sweat our bodies dehydrate and lose<br />
valuable electrolytes which can lead to a drop in<br />
athletic performance. A 2 percent loss in body weight<br />
can reduce performance by 20 percent, due to a loss<br />
of energy and focus.<br />
SOS Hydration replenishes those crucial electrolytes<br />
and helps the body to absorb water at rate that is<br />
comparable to an IV drip for moderate dehydration.<br />
It is because of this advanced hydration that SOS<br />
works with some of New Zealand's top athletes<br />
including IndyCar Champion Scott Dixon, 2x Olympic<br />
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recent Halberg winners Peter Burling and Blair Tuke.<br />
For more information on the science visit ineedsos.com<br />
From the editor<br />
INSPO...coming soon<br />
Welcome to the <strong>March</strong> issue of <strong>Fitness</strong><br />
<strong>Journal</strong> - if you’re keen on getting<br />
involved in a new activity, then this is<br />
definitely the month to be inspired.<br />
The Waikato calendar is packed<br />
with events, from the NZ Track &<br />
Field Champs to BMX Nationals and<br />
Maadi Cup – all featuring some of<br />
New Zealand’s best athletes as well<br />
as plenty of grassroots competitors.<br />
It is this cross section and<br />
diversity of athletes we take huge<br />
pride in profiling; so whether you<br />
represent New Zealand or have<br />
tentatively dipped your toe into a<br />
new activity, we love sharing your<br />
story – and hope it inspires others<br />
to get involved in some aspect.<br />
As the region’s leading free<br />
lifestyle, health and fitness<br />
magazine, <strong>Fitness</strong> <strong>Journal</strong> has<br />
featured everything from elite<br />
Olympians to teenage athletes<br />
and first time exercisers getting<br />
involved in community programmes –<br />
everyone has an equally inspiring story<br />
to share. Every month we also offer a<br />
host of wellbeing, nutrition, beauty and<br />
lifestyle tips.<br />
Plus we have an awesome panel of<br />
local experts offering their advice, as<br />
well as frequent guest columnists to<br />
keep things fresh and exciting.<br />
As life keeps getting busier and the<br />
range of activities we are involved in<br />
continues growing, <strong>Fitness</strong> <strong>Journal</strong><br />
is expanding to represent that busy<br />
lifestyle.<br />
To ensure we can bring you<br />
the most relevant content, we are<br />
expanding and rebranding <strong>Fitness</strong><br />
<strong>Journal</strong> to reflect the expanding<br />
diversity of our lifestyles.<br />
<strong>Fitness</strong> <strong>Journal</strong><br />
KITE<br />
SURFING<br />
Let's fly<br />
Lisa Potter<br />
EDITOR<br />
WELLBEING<br />
LIFESTYLE<br />
FITNESS<br />
WAIKATO EDITION<br />
MARCH 2016<br />
FREE<br />
So from next month,<br />
you can enjoy INSPO (<strong>Fitness</strong> <strong>Journal</strong><br />
– Health, Lifestyle, Wellbeing).<br />
We’re making it easier to read with<br />
an exciting new design, plus we’ll<br />
be incorporating everything from<br />
nutrition, beauty, home and workplace<br />
wellbeing to health, performance – and<br />
so much more.<br />
Keep an eye out for our new look<br />
and let us know what you think. We’re<br />
proud to be a Waikato publication<br />
which celebrates our people, our<br />
businesses, our community and our<br />
achievements.<br />
WIN SOS Rehydrate sachets<br />
Enter to win one of 10 PRIZES of SOS Rehydrate sachets<br />
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To enter, email your<br />
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to win@fitnessjournal.co.nz<br />
or enter online at<br />
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Entries close<br />
31 <strong>March</strong> <strong>2017</strong><br />
WIN:<br />
<strong>Fitness</strong> <strong>Journal</strong><br />
JaiMe<br />
nielsen<br />
what spins this waikato<br />
champion’s wheels<br />
The sweet<br />
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a new trend<br />
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<strong>Fitness</strong> <strong>Journal</strong><br />
Waikato Edition | VolumE 3: issuE 4 | April 2016<br />
hEalth | pErformancE | WEllbEing<br />
rugby's<br />
rising<br />
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DamIaN<br />
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frEE<br />
bounce<br />
control<br />
sports<br />
bra guidE<br />
body battles:<br />
oestrogen<br />
dominance<br />
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Making<br />
a splash<br />
nikita<br />
hoWarth<br />
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Holistic Wellness Centre<br />
hEalth | pErformancE | WEllbEing<br />
skin Deep<br />
tips for teenagers<br />
food allergies?<br />
Where to eat<br />
out locally<br />
frEE<br />
fiVE of<br />
thE bEst<br />
swiss Ball<br />
Exercises<br />
halberg Junior<br />
disability games<br />
Taking you from<br />
pain to performance<br />
<strong>Fitness</strong> <strong>Journal</strong><br />
Waikato Edition | VolumE 3: issuE 5 | May 2016<br />
hEalth | pErformancE | WEllbEing<br />
hyperbaric<br />
oxygen therapy<br />
netball<br />
goals<br />
how to<br />
achieve<br />
them<br />
Find us on facebook:<br />
fitnessjournalwaikato<br />
Personal training sessions, Funkita togs, Foodie treats and more<br />
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feel the<br />
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training 101<br />
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body buildEr<br />
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Waikato Edition | VolumE 3: issuE 2 | February 2016 hEalth | pErformancE | WEllbEing<br />
What<br />
SUP?<br />
The latest<br />
water craze<br />
Paddle<br />
boarding<br />
Yoga<br />
WIN:<br />
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babes<br />
Swimwear<br />
swimwear, KeeN shoes, Paddle boardiNg lessoNs, sKiNcare aNd more...<br />
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<strong>Fitness</strong> <strong>Journal</strong><br />
Waikato Edition | VolumE 3: issuE 7 | July 2016 hEalth | pErformancE | WEllbEing<br />
The seducTion<br />
of smooThies<br />
an aThleTe's<br />
journey wiTh<br />
ENdomEtRioSiS<br />
COMPETITION TERMS AND CONDITIONS:<br />
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hot shot<br />
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improve<br />
your run<br />
rink action<br />
inline and<br />
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Waikato Edition | VolumE 3: issuE 3 | march 2016 hEalth | pErformancE | WEllbEing<br />
ditch<br />
the diet<br />
eat mindfully<br />
frEE<br />
Water<br />
sports<br />
wake boarding<br />
and water skiing<br />
improVE<br />
your run<br />
wake board lessons, red seal vitamins, savar haircare, ronix backpack and more...<br />
Injuries can land you in deep water<br />
Keep your head above the water on the lake this summer<br />
by training with the experts. Maximise your<br />
performance and stay injury free<br />
HEALTH > LIFESTYLE > WELLBEING<br />
<strong>Fitness</strong> <strong>Journal</strong><br />
CRANKWORX<br />
ACTION<br />
WIN SOS Rehydrate, Courage My Love legskins<br />
FREE<br />
Fuelling<br />
teenage<br />
rowers<br />
Preventative Dent<br />
The most affordable kind of de<br />
Featured Services<br />
FAST RESULTS Adult Cosmetic Orthodontics<br />
Get your BRIGHT SMILE<br />
with Clear Braces!<br />
0800 142 717<br />
COVER PHOTO: Max Fredrickkson gets some serious<br />
airtime at Crankworx 2016. Photo by Clint Trahan.<br />
ClintTrahan.com Follow: @clinttrahan<br />
and Wanderlust 108 passes...<br />
<strong>Fitness</strong> <strong>Journal</strong> competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash.<br />
Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for <strong>Fitness</strong><br />
<strong>Journal</strong> 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<br />
of delivering a prize. Winners may be requested to take part in promotional activity and <strong>Fitness</strong> <strong>Journal</strong> reserves the right to use the names of the winners<br />
and their photographs in any publicity.<br />
At Old Villa Dental, our whole team work tirelessly<br />
to provide quality, pain free dentistry at affordable<br />
prices to patients from all over the Waikato and<br />
beyond. We pursue a high professional standard<br />
in dentistry, and enjoy keeping abreast of the latest<br />
technology through continued education.<br />
We offer up to 24 months interest free payment<br />
options through Q Card as well as other payment<br />
For your comfort we offer our patients the following<br />
complimentary choices:<br />
0800 142 717<br />
Open 7am - 8pm<br />
Mon-Fri<br />
www.oldvilladental.co.nz<br />
24 Grey Street, Hamilton East<br />
Exa<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 3
#loveit<br />
These are a few of our<br />
favourite things...<br />
A bird in the hand...<br />
How’s this for a combination of highly<br />
stylish, practical and something a little<br />
different? This Kikkerland bird bike multi<br />
tool is a must-have for your bike kit – the<br />
beak is a stainless steel Phillips head<br />
screwdriver and the feet and tail are<br />
various allen keys.<br />
Kikkerland.com<br />
Protein Boost<br />
Smoothies are all the rage but sometimes you<br />
just don’t have the time or ingredients to create<br />
your own. Now you can enjoy delicious, guiltfree<br />
protein smoothies thanks to these Health<br />
Lab Protein drinks. All natural and gluten free,<br />
they are also refined sugar free and low in carbs.<br />
naturalthings.co.nz<br />
Workout style<br />
Power up with Reebok’s new<br />
range of workout gear – vibrant<br />
colours, high tech material and<br />
ultra comfortable.<br />
Reebok.com<br />
Be kind to your skin<br />
Lovingly handmade, Mettā Skincare is<br />
crafted from 100% natural ingredients,<br />
using carefully selected cold pressed<br />
vegetable oils, butters and botanical<br />
extracts. Nourish, protect and soothe<br />
your skin with natural goodness.<br />
Mettaskincare.com
COMPETITION CORNER<br />
Legskins with Love<br />
For the ultimate in creativity, Courage My Love<br />
leggings and legskins are not only fabulously<br />
comfortable, but are also works of art.<br />
Made in New Zealand, each design is created as<br />
an original piece by an artist and boasts its own<br />
story. (Check out the artist profiles and designs at<br />
couragemyloveclothing.com)<br />
Orange is the new black<br />
Forget about coffee and make<br />
turmeric latte your new go-to<br />
beverage. This turmeric latte powder<br />
from Radiance Superfoods can also<br />
be added to smoothies, yoghurt, ice<br />
cream and used in baking.<br />
Radiancenz.co.nz<br />
Take two<br />
Remember when BB Cream<br />
was the latest and greatest?<br />
Well, now it is again, thanks<br />
to Inika’s organic super<br />
smooth and flawless BB<br />
Cream creation – this one was<br />
worth waiting for. The threein-one<br />
formula combines a<br />
silky primer, moisturiser and<br />
foundation all in one product.<br />
Inika.com<br />
Christchurch-based<br />
Persephone Singfield started<br />
Courage My Love to focus on<br />
something positive following<br />
the Christchurch earthquakes.<br />
The yoga instructor and<br />
innovative thinker wanted<br />
to create active wear that<br />
was both hard wearing<br />
and beautiful. The result is<br />
Courage My Love leggings<br />
and legskins (featherlight<br />
tights) that can handle<br />
hot and sweaty exercise<br />
with ease or be worn<br />
out dancing, or just<br />
everyday to celebrate your<br />
individuality.<br />
All Courage My Love<br />
garments are lovingly<br />
made in New Zealand.<br />
And refreshingly, if<br />
you’re big busted<br />
or booty-full,<br />
there’s a design to<br />
suit, so every woman (or man) can feel<br />
confident and supported when working out.<br />
WIN WIN WIN<br />
Enter to win a pair of Courage My<br />
Love leggings or legskins from<br />
the impressive range online<br />
(couragemyloveclothing.com).<br />
Boost your run<br />
The new adidas UltraBoost X is tailored<br />
around the unique shape of the female<br />
foot. Designed to support while allowing<br />
movement for a free and uninhibited run,<br />
it’s everything you need to boost your run.<br />
adidas.co.nz<br />
Check out the collection and<br />
state your two preferred<br />
designs and your size. To enter,<br />
email win@fitnessjournal.co.nz<br />
with your contact details and<br />
COURAGE MY LOVE in the<br />
subject line, or enter online at<br />
fitnessjournal.co.nz<br />
Entries close <strong>March</strong> 31 <strong>2017</strong><br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 5
Mountain biking<br />
revved up<br />
If you’ve ever wondered just what is possible on two<br />
wheels, the upcoming Crankworx at Rotorua is likely<br />
to reveal the answer.<br />
Photo by Clint Trahan<br />
Max Fredrickkson. Photo by Scott Robarts<br />
Cyclists from around the globe<br />
will be battling it out for top<br />
honours – and bringing some of<br />
the most insane mountain bike<br />
action ever to be seen in the country.<br />
Crankworx Rotorua brings the world’s<br />
downhill, slopestyle and enduro legends,<br />
together with rising stars, industry<br />
innovators and the next generation of<br />
mountain bike riders for nine days of<br />
competition, concerts, and mountain bike<br />
culture.<br />
Being held at the Skyline Rotorua<br />
Gravity Park, the Rotorua event is the first<br />
leg of the Crankworx World Tour - 29<br />
days of competition in four global locations;<br />
Rotorua (<strong>March</strong> 25-April 2); France<br />
(June 14-18); Austria (June 21-25) and<br />
Canada (August 11-20).<br />
With many titles to compete for, as<br />
well as some impressive prize purses, the<br />
hunt is on for the fastest, gutsiest and<br />
most talented riders in the world – with<br />
the ultimate title of King and Queen of<br />
Crankworx up for grabs.<br />
This highly sought-after title, described<br />
by many as the most difficult<br />
competition in mountain biking, is a<br />
multidisciplinary battle which wages all<br />
season long. Results are tabulated after<br />
the dust has settled on all four Crankworx<br />
World Tour stops. Over the course<br />
of 23 men’s events, and 15 women’s,<br />
athletes aim to collect as many points as<br />
possible for a shot at winning $25,000<br />
respectively.<br />
“Last year, we saw a really great battle<br />
for the King and Queen of Crankworx and<br />
this year we are seeing even more athletes<br />
committing to the season-long race for<br />
the Crown. There is $25,000 up for grabs<br />
for both the King and Queen, and it really<br />
rewards the best all-round mountain<br />
bikers in the world, so it is definitely has<br />
their attention,” says Darren Kinnaird,<br />
general manager of the Crankworx World<br />
Tour.<br />
Keep an eye out for Adrien Loron<br />
(France) and Barry Nobles (Alabama),<br />
both gunning for the King title this year,<br />
alongside Caroline Buchanan (Australia)<br />
who is hungry for the win and Anneke<br />
Beerten (Netherlands) who took the<br />
Queen title in 2015 and is back for more.<br />
Closer to home, the event also encompasses<br />
the New Zealand Secondary<br />
Schools Mountain Bike Champs, giving<br />
Kiwi riders the opportunity to rub shoulders<br />
with the world’s best.<br />
Crankworx wraps up with Slopestyle<br />
Sunday bringing the nine-day festival to<br />
a conclusion, where the best slopestyle<br />
riders in the world battle it out in the<br />
opening round of the four-stop quest for<br />
the Triple Crown of Slopestyle. For those<br />
not able to watch the action live on the<br />
ground, it will be broadcast LIVE on Red<br />
Bull TV.<br />
Eliot Jackson. Photo by Clint Trahan<br />
6 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
WINTER SPORTS ARE JUST AROUND THE CORNER<br />
Kidsworx at Crankworx Rotorua. Photo by Clint Trahan.<br />
HISTORY<br />
Crankworx Rotorua was added to the<br />
Crankworx World Tour in August 2014,<br />
marking the first time the festival set<br />
down in the southern hemisphere.<br />
It launched in <strong>March</strong> 2015 and was<br />
immediately embraced by residents and<br />
visitors.<br />
<strong>2017</strong> will mark the third time Crankworx<br />
will kick off its season in New<br />
Zealand, something that’s set to continue<br />
– in December 2016 a 10-year contract<br />
was signed, ensuring the future of the<br />
event in New Zealand.<br />
THE 2016 CRANKWORX ROTORUA<br />
BY THE NUMBERS<br />
• Days: 5 (in <strong>2017</strong>: 9 days)<br />
• Spectators: 15,439<br />
• Pro Athletes: 435<br />
• Kidsworx Competitors: 160<br />
• Volunteers: 234 (95% of them local)<br />
• Events: 8<br />
• Economic Impact: $8 million<br />
WHO CAN ENTER<br />
Both pro and amateur categories are offered<br />
for the Crankworx Rotorua Downill<br />
presented by iXS, AirDH and the GIANT<br />
Toa Enduro.<br />
Athletes can select to register either as<br />
an amateur (youth, junior, senior, master,<br />
or veteran) or a Pro (no age classes).<br />
The Official Oceania Whip-Off Championships<br />
presented by Spank has just<br />
one open category.<br />
The Rotorua Pump Track Challenge<br />
presented by RockShox, Mons Royale<br />
Dual Speed and Style and Crankworx Rotorua<br />
Slopestyle are invitational events.<br />
SEE US AT<br />
SPORTSWORLD<br />
50 Victoria Street, Cambridge<br />
07-8276455<br />
cambridge@sportsworld.co.nz<br />
Like us on Facebook<br />
+ DEVINCI // <strong>2017</strong> Carbon Spartan<br />
+ BOX // ONE Derailleur<br />
+ HXR // Easy Shift Crankset<br />
+ VEE // Flow Rumba<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 7
Pressure Point<br />
There’s nothing like a bit of pressure heading into<br />
your first competition – something Liam Brierly<br />
knows all too well.<br />
BY LISA POTTER<br />
Not only is it his first time involved<br />
with an event the calibre<br />
of Crankworx, but his boss will<br />
be there watching him as well<br />
as a busload of about 20 clients. Oh, and<br />
he’s only been riding a mountain bike for<br />
a little over four months!<br />
Liam is the hands-on bike mechanic at<br />
Mountain to Road Cycles in Te Awamutu<br />
and he’s gearing up to compete in the Air<br />
Downhill event at Crankworx in Rotorua<br />
later this month.<br />
For those who don’t know, Crankworx<br />
is part of a series taking place in Rotorua,<br />
France, Austria and Canada.<br />
While the event attracts some of the<br />
most talented riders from around the<br />
globe, there is also a strong contingent<br />
of New Zealand riders competing, among<br />
them Liam.<br />
<strong>Fitness</strong> <strong>Journal</strong> finds out more...<br />
NAME: Liam Brierly<br />
AGE: 20<br />
What is your history/involvement in the<br />
sport?<br />
To tell the truth I have only been riding<br />
mountain bikes for about four and a half<br />
months now, but really, to me it’s like<br />
riding any kind of bike, but with a bigger<br />
wheel size, different frame geometry,<br />
shocks, bars and whatnot.<br />
How did you get involved with cycling?<br />
Ever since I could ride a bike is when<br />
I started, but I first began racing BMX<br />
when I was five until I was about 15 and<br />
these were some of the best years of my<br />
life. However, all things come to an end<br />
and I wanted a change, so rode freestyle<br />
BMX for about two years, until I started<br />
working at Mountain to Road Cycles.<br />
This is when my boss Callum convinced<br />
me to start riding mountain bikes as<br />
well.<br />
Why did you decide to have a go at<br />
Crankworx?<br />
Well, it looks fun. I mean who doesn’t<br />
want to go flying down a 45 degree hill at<br />
high speeds? I guess really a lot of people<br />
don’t, but I certainly find joy in it. So, I<br />
thought, why not give it a shot and represent<br />
the business I work for?<br />
What you are competing in?<br />
I will be competing in the Air Down Hill<br />
on Skylines Mr. Black trail, where there<br />
are 32 jumpable features in the event.<br />
The trail is crafted as New Zealand’s<br />
answer to A-Line, the infamous spine of<br />
the Whistler Mountain Bike Park, and is a<br />
top-to-bottom whip through the forest,<br />
keyed for a fast and furious ride.<br />
What does your training involve?<br />
Really, just a bit of everything. Most of all<br />
I’m focusing on endurance training at the<br />
moment, because I will definitely need it<br />
as I’ve heard the trail is rather long, but<br />
usually I would just be hill training as<br />
that’s the area I’m weakest in.<br />
What is the biggest challenge you’ll<br />
face?<br />
My boss has made it is his sworn duty<br />
to pretty much tell every customer we<br />
have here in the store that I’m entering<br />
Crankworx, so a lot of people know I’m<br />
competing now. That’s huge pressure<br />
knowing that most of the people who<br />
would get my advice on their own bike<br />
will be watching me ride mine.<br />
What are you most looking forward to?<br />
The free beer - ha ha. No, but really just<br />
seeing a large part of the culture that MTB<br />
brings to the table in one place will be very<br />
exciting. It’s also a win that you get to<br />
meet some of the best riders in the sport.<br />
What are your future goals?<br />
Just keep riding my bike fast, hopefully...<br />
Who are your supporters and what gear<br />
do you use?<br />
My sponsor is Mountain to Road Cycles<br />
who supply me with all the gear I need.<br />
I don’t have to go anywhere else. I’m<br />
running a <strong>2017</strong> Norco range A7.2 for my<br />
ride choice and my gear is mostly Bell<br />
Helmets, Race Face and Poc apparel and<br />
anything else I might need on the day<br />
such as Giro Goggles.<br />
8 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
MTB strength,<br />
speed, and power<br />
The key to winning and<br />
injury prevention<br />
Over the years, I’ve had the pleasure of working with<br />
some world class athletes in the cycling community, as<br />
well as dealing with some interesting injuries.<br />
The most common injury we see<br />
in clinic from our cyclists are to<br />
shoulder, wrist, and necks. If the<br />
impact of the fall doesn’t break<br />
a bone it can still cause a lot of bruising,<br />
swelling, and hamper the athlete’s ability<br />
to continue training.<br />
While we have a great team of therapists<br />
to get you back on your bike after<br />
an injury, I would rather focus on what it<br />
takes to limit these kinds of injuries.<br />
For a high speed, high skill sport ,<br />
the best tip on injury prevention is body<br />
strength, muscle speed, and leg power.<br />
Basically, the fitter you are the least likely<br />
it is that you will crash.<br />
I will talk about my favourite strength,<br />
speed and power routine for mountain<br />
bikers. But before that, let me offer a<br />
couple of other unique tips on injury<br />
prevention.<br />
Know your route. Increased fatigue has a<br />
direct correlation to injury. If you think<br />
you are doing a one hour ride and it takes<br />
you three hours, you are likely to lose<br />
concentration, make a mistake and go<br />
down. Know your routes and the difficulty<br />
of the routes. Check out this great<br />
free app for every MTB trail in NZ which I<br />
use for planning all my rides. In the App<br />
store search for TrailForks (the link is<br />
https://www.trailforks.com/apps/map/).<br />
The brain runs on glucose and glucose is<br />
the first fuel to burn. For a ride of more<br />
than 90 minutes your brain will start to<br />
bonk or “hit the wall”. Have plenty of<br />
energy bars or gels ready. I take the first<br />
gel at 45 minutes and wait a good 45 to<br />
60 minutes before having another one.<br />
downhill rider or BMX rider is good core<br />
stability, strong shoulders, and of course<br />
good power in the legs. Part of the reason<br />
I love this type of cycling so much is that<br />
it’s a total body workout.<br />
Below is a short sharp workout that<br />
you can do at almost any gym. Equipment<br />
needed is a Swiss ball, medicine ball and<br />
one set of dumbbells approximately 8kgs<br />
each. Always start with a good 10 minute<br />
warm up on either the rower or exercise<br />
bike. I personally prefer the rower in that<br />
it gets the whole body working, not just<br />
the legs.<br />
Each exercise is super-sets; so you<br />
do exercise 1 and go immediately into<br />
exercise 2. Repeat this until you have<br />
completed three sets of each exercise.<br />
Then move onto exercises 3 and 4, repeat<br />
three sets then finish off with exercises 5<br />
and 6.<br />
Finish with a complete Obie Roller cool<br />
down to release any tension in the body<br />
and flush the lactic acid out of the spent<br />
muscles. (For this complete release go to<br />
obie.co.nz)<br />
After three sets each you will feel every<br />
muscle in your body. If you have any<br />
questions, please feel free to get in touch<br />
with us at Advance Wellness or come<br />
along to our MTB specific circuit class on<br />
Monday and Thursday nights.<br />
Have a great month and ride hard.<br />
Exercise 1: Walking dumb-bell lunge 10<br />
strides out and back.<br />
Exercise 2: Dumb-bell press-up to row<br />
Exercise 4: Swiss ball dumb-bell row<br />
Exercise 5: Goblet squat<br />
Hydration. Be hydrated going into the ride<br />
and take 50 percent more water than you<br />
think you will need. I like to take one bottle<br />
of water and one bottle of electrolyte<br />
replacement, sipping out of them in turn<br />
so they both go down together.<br />
Know good body positioning. Take a MTB<br />
skills course and practise balance as much<br />
as you can.<br />
Get out of the saddle. The seat is there to<br />
sit on when climbing a long hill, otherwise<br />
you should be standing. This gives<br />
you more control, lowers your centre of<br />
gravity and gives you the ability to react<br />
to the terrain you are riding on. The most<br />
common mistake beginners make is to<br />
stay seated going down hills.<br />
One of the common principles in cycle<br />
performance for the mountain biker,<br />
BY JOHN APPEL<br />
Director of Advance Physio,<br />
John Appel is dedicated to helping<br />
everyone function fully and<br />
enjoy everyday life without the<br />
restriction of pain.With a Masters<br />
in Physiotherapy, a Bachelor of<br />
Science in Exercise Physiology, an<br />
Athletic Training degree, and as a<br />
Myofascial Release therapist, he<br />
works with a wide range of clients<br />
from professional athletes to chronic<br />
fibromyalgia clients.<br />
www.advancephysio.co.nz<br />
Exercise 3: Side jump squat<br />
Exercise 6: Swiss ball dumb-bell press<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 9
SPOTLIGHT ON...<br />
Te Miro MTB Park<br />
Keen mountain biker Andrew Taylor got out of<br />
his comfort zone to visit Te Miro Mountain Bike<br />
Park – and was impressed.<br />
He says that since his visit, a<br />
huge amount of work has been<br />
undertaken and the track is now<br />
even bigger and better – and he’s<br />
planning a return visit before summer is<br />
over to check out the upgrades.<br />
Having been involved in the sport for<br />
15 years, since his first ride on a borrowed<br />
bike at “Craters of the Moon” in Taupo,<br />
he admits to being hooked.<br />
“I’ve ridden many trails throughout<br />
both islands of New Zealand and also in<br />
the USA and Sweden. My favourite trail<br />
of all time is “Moonlight Meadows” in<br />
the mountains of Moab, Utah but my favourite<br />
spot to ride closer to home is the<br />
Whakarewarewa forest in Rotorua.”<br />
BY ANDREW TAYLOR<br />
The Te Miro MTB Park has quite a history,<br />
yet is still somewhat unknown to<br />
the MTB community of the wider area<br />
(Waikato and Auckland). This is especially<br />
surprising when you consider that Cycleways<br />
NZ test rider Elvis Z gave Te Miro a<br />
10 out of 10 after a recent visit!<br />
A diamond in the rough?<br />
When the prospect of riding in Te<br />
Miro was presented to me, I have to say<br />
I wasn’t overly excited about it. Sure, it’s<br />
nice to get out and ride new places, but I<br />
am from Papamoa and within one hour’s<br />
drive to the mountain biking mecca that<br />
is The Whakarewarewa Redwoods; arguably<br />
the best mountain biking area in the<br />
country, with well over 100kms of well<br />
maintained trails that have had years of<br />
experience put into their construction to<br />
make them what they are today.<br />
So, my expectation of riding available<br />
in the sleepy, rural area of Te Miro wasn’t<br />
high. The scale on the trail map had me<br />
thinking that we would have covered all<br />
the trails within about an hour or so, and<br />
I was prepared for some bush bashing. I<br />
mean how much traffic and maintenance<br />
can trails in Te Miro get?<br />
Was I in for a surprise!<br />
After parking at the carpark overlook-<br />
ing the lake and kitting up, we headed<br />
into the trails by way of “PDTrack”. Not<br />
sure who built this but they did a great<br />
job. A well bermed trail with great flow.<br />
Optional jumps make this a track for<br />
the novice through to the experienced.<br />
Needless to say there was plenty of<br />
whooping and hollering going on. The<br />
trails are built on clay but have a well<br />
packed bed of pine needles on top, traction<br />
was good but you did have to watch<br />
the front wheel.<br />
We then ambled up the “Track Access<br />
Road” to the entry of “Gobblers Knob”.<br />
The welcoming sign brought an instant<br />
smile to our faces after the climb. “Four<br />
kilometres of single track, Follow me!”<br />
Who could refuse?<br />
A brilliant track with more pitch than<br />
“PDTrack” but the same well built style<br />
with large swooping berms and plenty of<br />
optional jumps and rollers. You can cruise<br />
this track or if you are prepared to pedal<br />
you can turn it into a right little ripper!<br />
When we were finally spat out into the<br />
“clearing” the group was buzzing and instantly<br />
started to recall certain corners or<br />
jumps that tested or thrilled them on the<br />
way down. Everyone was hyped. The call<br />
was made “let’s ride up and do it again.”<br />
We chose the more direct route to the<br />
top “The Incline”. This is no misnomer.<br />
No one in the group managed to clear<br />
the sometimes very steep and therefore<br />
technical clay-based hill. (Aside from the<br />
incline, all of the uphills in this area have<br />
been well built with switchbacks that<br />
really take the “push” out of the uphills).<br />
By the time we made it to the exit of<br />
the incline, we decided that this place just<br />
might be worth some investigation, so<br />
the second lap of “Gobblers Knob” was<br />
forgone in order to check out “44 Eleven’<br />
and the “Kaimai Kurla’.<br />
More great single tracks with some<br />
technical sections thrown in to keep<br />
things interesting.<br />
Once we made it back to the junction<br />
of “44 Eleven” and “The Incline” we<br />
again declined the fun and fast “Gobblers<br />
Knob” in favour of “Native”.<br />
Te Miro MTB Park<br />
Te Miro Mountain Bike Park, 20<br />
minutes north-east of Cambridge,<br />
is a popular venue for a wide<br />
range of riders.<br />
Built by Te Miro Mountain Bike<br />
Club for the enjoyment of their<br />
members and other like-minded<br />
individuals, Te Miro Mountain Bike<br />
Park offers a variety of terrain and<br />
tracks to suit active families as well<br />
as hard-core enthusiasts.<br />
With trail names such as Big<br />
Red, Ready or Not and Kaimai<br />
Kurla, the adventures vary from<br />
technical single track sections and<br />
steep downhills, to large sweeping<br />
berms or lakeside trails. Native and<br />
exotic forest surrounds the park’s<br />
trails, providing not only great<br />
What a great decision! This track was<br />
a complete change of pace and style. As<br />
we quickly entered into some real central<br />
North Iisland native bush with massive<br />
cabbage trees, pongas, rimu, supplejack<br />
and all. It was stunning, and picking its<br />
way through the trees and roots was a<br />
well constructed technical single track.<br />
Sublime!<br />
The roots really kept you on your toes<br />
but the reward when clearing a tricky<br />
section was great.<br />
This trail traversed the northern side<br />
of the lake all the way out to the farmland<br />
on the eastern border of the forest.<br />
The view over the Hauraki Plains to the<br />
mighty Kaimai Ranges was spectacular.<br />
At this point our map ran out of lines<br />
and names. But with a bit of thought and<br />
the use of the lake as a landmark we were<br />
able to find our way back to the lake’s<br />
spillway and we could see the vehicles.<br />
We quickly slotted into “2 Timer”<br />
riding it back to front right up to “2 Way”<br />
and then “Ready or Not” back to the<br />
carpark.<br />
By now we had been riding for three<br />
hours, but there was still a nagging call to<br />
go back and re-visit “Gobblers Knob”, so<br />
after taking on some energy and ditching<br />
the packs we headed back in via “PD<br />
Track”. However, we took a left instead<br />
of a right and found another unmarked<br />
infrastructure but also picturesque<br />
scenery and plenty of interesting<br />
places to stop for a breather.<br />
Highlights<br />
• Native and exotic forest trails<br />
• Stunning views over the reservoir<br />
lake and surrounding farmland<br />
• Optional jumps and rollers<br />
• Challenging technical sections<br />
on grade 4-5 tracks (all tracks<br />
well signposted)<br />
At a glance<br />
• Grade 2 - 5 (depending on the<br />
track within the park).<br />
• Access via Waterworks Road,<br />
Te Miro<br />
trail that traversed out to the left/western<br />
side of “PD Track” and then cut down the<br />
slope to meet up at the creek crossing by<br />
the entry to “Kaimeleon”.<br />
This time we thought we might try<br />
a third way to get to the top of “Gobblers<br />
Knob” a dotted line with yellow<br />
highlighter. We are not quite sure what<br />
happened here but somewhere along the<br />
way we made a left instead of a right and<br />
quickly descended via a very steep clay<br />
rut, that was a real white knuckle test of<br />
survival, to the point where we began???<br />
Hmmmm.<br />
By now the day was fading and the<br />
decision was made to ride “Joiner Link”<br />
and “Kaimeleon” back to the carpark.<br />
Almost four hours of solid riding on<br />
beautifully built and well maintained<br />
tracks ranging from smooth sweeping<br />
berms through to technical native singly<br />
track with plenty of options to keep the<br />
adrenaline junkies happy.<br />
Even though it is an extra 30 minutes<br />
of driving compared with going to “The<br />
Redwoods” I will definitely be coming<br />
back to ride here again. Soon.<br />
A diamond in the rough? Definitely!<br />
For more information on places to<br />
explore by bike in New Zealand, visit<br />
cyclewaynewzealand.co.nz<br />
10 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
PATHWAY TO PODIUM<br />
Rebecca Petch<br />
With the BMX National Champs fast looming,<br />
local racer Rebecca Petch is hoping to impress.<br />
The talented Te Awamutu athlete<br />
already has a swag of national<br />
titles and world experience under<br />
her belt, but is committed to continuing<br />
her winning streak, with a longterm<br />
goal of Olympic representation.<br />
The 18-year-old may boast the record<br />
of being NZ#1 for 10 years – but<br />
she remains remarkably down to earth<br />
and modest. Her national success is all<br />
the more impressive given the highly<br />
competitive nature of the sport in New<br />
Zealand.<br />
Since taking up the sport as a threeyear-old,<br />
Rebecca won her first race a<br />
year later and continued to dominate in<br />
the sport, holding the national title for 10<br />
consecutive years. Her training buddy is<br />
older brother Cameron, a former national<br />
champion (who was also selected for the<br />
world championships, but turned it down<br />
to focus on rugby).<br />
Under the careful guidance of her<br />
coach Matt Cameron, Rebecca is described<br />
as an athlete who thrives on the daily<br />
grind and does whatever it takes day in<br />
and day out to be the best athlete and<br />
representative she can.<br />
As well as coaching on the physical<br />
side of the sport, equal importance is<br />
placed on mental and tactical components,<br />
as well as mentoring for life on<br />
and off the bike to ensure Rebecca is<br />
well-rounded and prepared for a long<br />
career of international racing.<br />
A member of the Nine4Nine racing<br />
team which trains and competes together<br />
nationally and internationally, and of the<br />
Pathway to Podium programme, <strong>Fitness</strong><br />
<strong>Journal</strong> finds out more about Rebecca and<br />
her sport...<br />
NAME: Rebecca Petch<br />
AGE: 18<br />
SPORT: BMX Racing<br />
Current ranking?<br />
New Zealand #1 for Junior Elite women,<br />
North Island #1 for Elite Women<br />
Career path?<br />
My dream is to make the Olympic Games<br />
and to live the life of a BMX racer travel-<br />
ling the world. Within the next 10 years I<br />
would like to become a police officer and<br />
help make a difference to our community.<br />
How did you get involved in the sport?<br />
I first started BMX in 2001 when I was<br />
three years old. My brother was involved<br />
and I watched him from the sideline for<br />
about a year, then became bored watching<br />
him, so gave it a go myself and have<br />
never looked back.<br />
Outline your upcoming season?<br />
I have just completed in the Australian<br />
National series to gain UCI points,<br />
followed by the Oceania Championships<br />
in Australia. This April, I’ll be racing at<br />
my home track in Te Awamutu for the<br />
National BMX Championships. In May<br />
I head to Europe to compete in four<br />
World Cup rounds held in Holland and<br />
Belgium.<br />
What is your greatest successes to date?<br />
Being NZ #1 for 10 years in a row.<br />
Being the first girl in NZ to make the<br />
mighty 11 boys’ team<br />
Gaining multiple world plates<br />
What motivates you?<br />
I enjoy setting myself challenges, even<br />
when they are out of my comfort zone.<br />
The feeling of achieving big or small goals<br />
makes me thrive for more success.<br />
What is your greatest challenge?<br />
Stepping outside my comfort zone. Also,<br />
finding the financial support to be able to<br />
travel the world for competitions to better<br />
myself at an international level.<br />
Who is the team around you?<br />
My coach and mentor Matt Cameron.<br />
Matt writes me monthly programmes<br />
covering all aspects of training best<br />
suited for me. E.g. track, sprint and gym<br />
training. He analyses my techniques and<br />
pushes me to be the best that I can be.<br />
My family; everything I do wouldn’t be<br />
possible without their continued support<br />
and I can’t thank them enough for being<br />
by my side. Pathway to Podium; Daniella<br />
Meier has been a massive help with all<br />
other aspects such as mentally preparing<br />
me for racing and day-to-day training.<br />
Pathway to Podium has also been a<br />
massive help with nutrition, physiology,<br />
life advice, athlete support, etc. I am also<br />
hugely grateful to my sponsors who help<br />
make it possible for me to continue in<br />
the sport: Schick Construction & Cartage,<br />
100% NZ, McFall Fuel, Cornerstone Trust,<br />
The Adastra Foundation and Royalty<br />
BMX.<br />
What training is involved?<br />
I train six days a week and sometimes<br />
twice a day. Training at the BMX track;<br />
some are skill based and others involve<br />
effort - runs down straights, etc. I also do<br />
sprint and gym training.<br />
What gives you the most pleasure?<br />
Achieving my goals and personal bests,<br />
whether it be in the gym at the track, or<br />
sprinting, seeing improvements gives me<br />
the motivation to push harder.<br />
What is your long-term goal?<br />
To make 2020 Toyko Olympic Games.<br />
Was there a time when you thought of<br />
giving up?<br />
Yes, particularly when there were too<br />
many things in life to try and juggle, but<br />
I kept at it and have so much love for the<br />
sport.<br />
List five things people would be surprised<br />
to know about you?<br />
I train super hard to be able to try and<br />
gain a few inches down the ramp.<br />
A BMX race is only 30-40 seconds long<br />
but at the end it feels like you’ve just<br />
been for a 10km run<br />
I can’t remember the last time that I had<br />
an off season.<br />
I’ve never broken a bone (touch wood)<br />
and I’ve been racing BMX for almost 16<br />
years.<br />
I never used training wheels to learn to<br />
ride a bike when I was two years old.<br />
What is your favourite local training spot?<br />
Te Awamutu BMX track. There are so<br />
many different things to do on it, it is a<br />
great learning track and a bonus that it is<br />
in my home town.<br />
Where in the world would you like to<br />
train/compete?<br />
Europe. Because there are so many fast<br />
riders to race against and all the countries<br />
are so close.<br />
Are you involved with other sports?<br />
I used to play netball and touch rugby but<br />
had to make a decision to concentrate<br />
fully on BMX.<br />
Who inspires you?<br />
My coach Matt Cameron, because he is<br />
always willing to help others and he can<br />
just jump on a bike and do big jumps on<br />
flat pedals.<br />
What advice wold you give to others<br />
wanting to have a go at the sport?<br />
Give it a go and if you enjoy it and are<br />
having fun, then keep at it.<br />
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 11
BMX action<br />
BMX bike riders around New Zealand are preparing for<br />
the pinnacle event of the year where BMX will crown its<br />
<strong>2017</strong> national champions.<br />
The First Windows & Doors BMX<br />
NZ National Championships takes<br />
place over Easter weekend, with<br />
900 plus riders from 31 clubs<br />
around the country expected to converge<br />
on Te Awamutu.<br />
With athletes ranging in age from<br />
5-60, this is an impressive event for<br />
family and spectators and a chance to see<br />
New Zealand’s finest in action, as well as<br />
up and coming youngsters.<br />
An Olympic sport, BMX is a fast paced,<br />
short course cycling event where spectators<br />
can sit in one place and watch everything<br />
happen from the start to finish; the<br />
power, the speed, the skills and the glory.<br />
The action starts at the Te Awamutu<br />
BMX Club (Castleton Park) on Friday<br />
April 13 with the BMXNZ Mighty 11s<br />
(junior test team selections) and 13yrs+<br />
20” racing. Saturday has the future of the<br />
sport with the 12&unders 20”, plus the<br />
Elites Riders racing for World Championship<br />
selection. Sunday features the Cruiser<br />
class on 24” bikes and the BMXNZ<br />
Supernats class where the best of the best<br />
mix up the age groups, to fight for overall<br />
glory of a place on the senior or junior<br />
podium and a cash prize purse.<br />
Saturday’s UCI CN is the Elite Championship<br />
Nationals and should feature<br />
Olympians Sarah Walker and Trent Jones<br />
return to defend their titles, plus Junior<br />
Elite World Champion Maynard Peel,<br />
who became the first Kiwi male to win a<br />
BMX world title in the junior elite final<br />
at the World Championships in Colombia<br />
last year.<br />
Photos by Chris Boyle @tracksidephotos<br />
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12 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Helping athletes<br />
come first<br />
First Windows & Doors are a major building brand<br />
owned by industry leaders APL Window Solutions, and<br />
count among their high-profile sporting relationships key<br />
sponsorships with Super Rugby’s Gallagher Chiefs<br />
and Cycling NZ.<br />
First are a major sponsor of the<br />
highly successful Investec Super<br />
Rugby team the Chiefs, with both<br />
First and the Gallagher Chiefs being<br />
proven leaders in their individual sectors.<br />
This year the partnership has been enhanced<br />
further with X-factor First Five<br />
Damian McKenzie coming on board as the<br />
First Windows & Doors brand ambassador.<br />
First also announced a three-year<br />
renewal of its team sponsorship, an<br />
arrangement which sees the brand displayed<br />
proudly on turf signage and player<br />
uniforms.<br />
The APL commitment as naming<br />
rights sponsor of Cycling NZ has also<br />
allowed the company to align with one of<br />
the most popular sporting and recreational<br />
pursuits in New Zealand today.<br />
The non-contact attraction of competitive<br />
cycling and general health benefits are<br />
seeing a steady rise in participation rates,<br />
from family recreation to elite Olympic<br />
performances. While parent company<br />
APL is proud to partner with Cycling NZ,<br />
the First brand is thrilled to support the<br />
BMX sector across NZ, and specifically<br />
cycling’s First Elite National BMX team.<br />
With high profile team members Sarah<br />
Walker and Trent Jones, First is excited<br />
to promote the sport among young kiwis,<br />
their parents and supporters.<br />
The First Windows & Doors BMX<br />
National Championships will be held in<br />
Te Awamutu at Easter, with around 1,000<br />
Trent Jones (279) and Matt Cameron (949).<br />
Chiefs vs Crusaders.<br />
riders and their supporters heading to the<br />
small Waikato town for a weekend of high<br />
flying action.<br />
First’s sponsorships are committed<br />
Craig Vincent (APL CEO) and Damian McKenzie.<br />
to supporting our active NZ lifestyles,<br />
ranging from the rough and tumble of our<br />
national game to the more individualist<br />
opportunities of cycling.<br />
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 13
Aon Maadi Cup<br />
action<br />
Lake Karapiro is set to host one of the rowing calendar’s<br />
most iconic events, with secondary schools from around<br />
New Zealand gathering for the Aon Maadi Cup regatta.<br />
The event is the National Championships<br />
for school rowing in New<br />
Zealand. Run by the NZSSRA and<br />
Rowing New Zealand, it is New<br />
Zealand’s largest rowing regatta, involving<br />
more than 2000 competitors from<br />
120 schools and around 10,000 people<br />
watching the finals from the banks of<br />
Lake Karapiro.<br />
Held from <strong>March</strong> 27-April 1, the week<br />
long programme includes a parade of<br />
schools and rowers through Cambridge<br />
(Sunday <strong>March</strong> 26, 12.30pm) with heats<br />
beginning on the water on Monday <strong>March</strong><br />
27. Cambridge businesses get in behind<br />
the event, with rowing a definite theme<br />
for the week.<br />
Traditionally Waikato schools are<br />
strong contenders, and this year St Peter’s<br />
(winners of the Star Trophy 2016)<br />
will be hoping to impress on the water<br />
again.<br />
Christ's College return to the event as<br />
defending Maadi Cup champions.<br />
Hamilton Boys' High School is always<br />
well up in the field, along with Sacred<br />
Heart Girls College also one to keep an<br />
eye on. The event is a thrilling spectacle<br />
to watch and represents hours of intense<br />
training by every teenage athlete involved.<br />
With so many rowing greats as inspiration,<br />
such as Eric Murray, Hamish Bond,<br />
Mahe Drysdale and Emma Twigg, the Aon<br />
Maadi Cup is a unique opportunity to see<br />
future champions in the making.<br />
Photos by SteveMcArthur/RowingNZ<br />
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14 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 15
16 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
More than meets the eye<br />
If there’s anyone who knows the realities of rowing, it’s former New Zealand rower Alison Storey.<br />
Her father Dudley Storey won an Olympic medal in the sport and her mother was one of the first<br />
women to compete for New Zealand in rowing. This month Alison shares the story behind the<br />
most iconic of rowing events, Maadi Cup.<br />
As far as secondary school sports<br />
events go, it doesn’t get any<br />
bigger than the Maadi Cup.<br />
The annual pilgrimage to<br />
either Karapiro in Waikato or Ruataniwha<br />
in South Otago is normally the highlight<br />
of a school rower’s year.<br />
It’s often said that winning at Maadi<br />
Cup is actually harder than winning at<br />
the club-based National Rowing champs,<br />
due to sheer size and so the number of<br />
competitors you have to knock out of<br />
contention on your way to making a<br />
Maadi final.<br />
It’s hard to know whether the racing<br />
or the social and travel opportunities are<br />
the biggest drawcard. However one thing<br />
is for sure, the amount of work that has<br />
to go in to meet most school’s standards<br />
for even earning the right to race at<br />
Maadi is considerable and so the rewards<br />
become proportional to the effort.<br />
The Maadi Cup originates from a race<br />
between a Kiwi army crew that included<br />
former New Zealand champions, and a<br />
local Egyptian rowing crew (prompting<br />
one to wonder why Egypt didn’t continue<br />
as a competitive rowing nation) during<br />
the Second World War down the Nile of<br />
all places.<br />
What most people probably don’t know<br />
is that it was originally in 1941 that an<br />
eight from Maadi army camp first raced<br />
on the Nile (Regats du Caire) and they<br />
were presented with medals.<br />
It was at a regatta held on 20 November<br />
1943 that the Maadi Camp Rowing<br />
Club “Kiwi” oarsmen beat the Cairo<br />
River Club by 11 points to six to win the<br />
Freyberg Cup. In humble Kiwi style, they<br />
gifted it to their competitors.<br />
In return, as a token of friendship, a<br />
guy named Youssef Baghat presented the<br />
Kiwis with a cup.<br />
The cup was brought home at the end<br />
of the war and for as long as anyone can<br />
remember, has been the holy grail of<br />
secondary school rowing for boys.<br />
So much so, that a rule had to be<br />
introduced late last decade to limit the<br />
number of ‘new’ students a school could<br />
field in its crews; limiting poaching of<br />
athletes and athletes jumping ship to<br />
row at a different school with a perceived<br />
What the intensity of the<br />
sport does do however,<br />
is teach athletes to be<br />
tolerant, to be disciplined,<br />
to not let the team down, to<br />
work together towards a<br />
common goal, to deal with<br />
defeat, to work through<br />
challenges with a team of<br />
people, and perhaps most<br />
importantly, that hard<br />
work and perseverance<br />
pays off.<br />
better crack at the cup.<br />
Thankfully gone are the days of a boat<br />
full of ‘second year 7th formers’ who<br />
stayed at school supposedly to repeat the<br />
7th form (Year 13), but then coincidentally<br />
dropped out the day they returned from<br />
the Maadi Cup. Full facial hair was a bit<br />
of a giveaway.<br />
Of course, girls rowing was a fair few<br />
steps behind as far as organised racing for<br />
trophies was concerned and so it wasn’t<br />
until 1981 that the Levin Cup has been<br />
awarded to the winner of the girls’ under<br />
18 eight.<br />
In 1981 the Maadi regatta was held on<br />
Lake Horowhenua and that year the Levin<br />
Borough Council was holding its 75th<br />
Jubilee.<br />
The obviously non-sexist mayor, Jack<br />
Bolderson, decided that a fitting memorial<br />
would be a cup for the girls' senior<br />
eight. The inaugural winner was Wanganui<br />
Girls College.<br />
There are plenty of examples of Olympic,<br />
World and National champion rowers<br />
who only started after school, and some<br />
would argue that the intensity of school<br />
rowing can actually burn some kids out,<br />
limiting their athletic career.<br />
There is no argument that rowing<br />
training, as an endurance sport and one<br />
with a particularly successful history<br />
to live up to in this country, is not for<br />
sissies.<br />
Most schools train six days a week,<br />
sometimes twice a day, which is arguably<br />
an elite style training programme.<br />
Miles make champions is the core of<br />
Kiwi rowing training and that starts at<br />
school.<br />
What this intensity of the sport does<br />
do however, is teach athletes to be tolerant,<br />
to be disciplined, to not let the team<br />
down, to work together towards a common<br />
goal, to deal with defeat, to work<br />
through challenges with a team of people,<br />
and perhaps most importantly, that hard<br />
work and perseverance pays off.<br />
Certainly lessons that can be transferred<br />
to other facets of life and why there<br />
seems an unspoken respect for anyone<br />
who has had the guts to stick it out at<br />
rowing for more than a couple of years.<br />
Whether rowing starts at school,<br />
university or club level, the nature of the<br />
sport seems to breed certain values, skills<br />
and experiences that are immeasurable to<br />
anything else in a rower’s life, and ones<br />
that most parents would arguably want<br />
their kids to embrace.<br />
Which is why at the end of <strong>March</strong><br />
you will witness plenty of former rowers<br />
taking the opportunity to sit on the<br />
banks at Karapiro and let the action bring<br />
back happy memories and rekindle old<br />
friendships – one’s born out of a shared<br />
experience (read; shared suffering) like<br />
no other.<br />
And if you haven’t yet witnessed a<br />
Maadi Cup boys' eight final in full flight,<br />
you really should wander down to Karapiro<br />
and have a look. Full noise school<br />
hakas, waving flags, shouting cheers and<br />
beating drums that can rival any crowd at<br />
the Sevens.<br />
BY ALISON STOREY<br />
Alison Storey is a personal trainer<br />
who has represented New Zealand<br />
in three different sports (beach<br />
volleyball, rowing and rhythmic<br />
gymnastics). She has been awarded<br />
New Zealand Personal Trainer<br />
of the Year twice and runs Storey<br />
Sport, a mobile personal and sports<br />
training business which provides a<br />
range of services that optimise the<br />
fitness and wellbeing of its clients.<br />
www.storeysport.co.nz<br />
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 17
Fuelling<br />
teenage rowers<br />
An article I wrote for <strong>Fitness</strong><br />
<strong>Journal</strong> around Maadi Cup time<br />
two years ago, called Fuelling<br />
Teenage Rowers is still enjoying<br />
some wide circulation in the rowing<br />
communities. (You can find the article<br />
at fitnessjournal.co.nz/fuelling-teenage-rowers).<br />
That article discussed the importance<br />
of fuelling the teenage athlete with nutrient-dense<br />
foods (and the science behind<br />
it), the essential nutrients needed, some<br />
basic snack ideas, basic food group swaps,<br />
weight management, race-day fuelling<br />
and easy to digest snacks in between race<br />
breaks of variable lengths.<br />
I strongly suggest you go online and<br />
read this article as it will help you better<br />
understand the information I have provided<br />
below – and how I have used this as<br />
a part two of the earlier version.<br />
Due to the popularity of the 2015<br />
article and in response to parents who<br />
email me saying their teenager ‘is always<br />
hungry and tired’, I have decided to<br />
provide some recipes and snack ideas.<br />
These are aimed at the teenage athlete for<br />
day-to-day nutrition around trainings;<br />
as the day-to-day nutrition is the most<br />
important focus when it comes to getting<br />
nutrients right for energy, recovery and<br />
performance.<br />
Please note: The recipe amounts will<br />
be generic, based on the average girl/boy<br />
athlete. In this instance, I recommend<br />
that you encourage your teenager to listen<br />
BY DANIELLE ROBERTS<br />
Nutritionist Danielle Roberts is dedicated<br />
to helping people enjoy a healthy and<br />
knowledgeable relationship with food.<br />
Her business Fuel Nutrition allows her<br />
to share her passion for nutrition and<br />
healthy living. Danielle is a freelance<br />
nutritionist and works with a number<br />
of Hamilton gyms. To make a booking,<br />
please contact Danielle at<br />
www. fuelnutrition.co.nz<br />
to their body and if they are still hungry<br />
and need more food, then boost the<br />
amount, or if they are starting to get full,<br />
then save the leftovers for later if they get<br />
hungry or for lunch the next day.<br />
As everyone has an individual body<br />
and different requirement, a general<br />
guide such as this is a good resource to<br />
get the ball rolling and to play around<br />
with.<br />
Suggestions for a teenager’s nutrition<br />
on a training day<br />
Breakfast<br />
Early morning trainings can be a nightmare<br />
to try and squeeze in a decent<br />
meal beforehand. However, because you<br />
have had at least 7-8 hours sleep and<br />
fasting, then it’s not ideal to skip a meal<br />
before you train.<br />
Liquid food is the best way to get nutrients<br />
in without putting stress and load<br />
on the digestive system. See the smoothie<br />
idea below to help you with this barrier.<br />
(I recommend a highspeed blender like a<br />
Nutribullet).<br />
Energizer smoothie<br />
Serves: 1<br />
Ingredients<br />
2 handfuls of spinach leaves (B vitamins)<br />
1 large banana (carbohydrate source and<br />
high in potassium - fabulous for muscle<br />
function)<br />
50-100 ml Macros organic unsweetened<br />
almond milk<br />
50-100 ml Cocofuel natural coconut water<br />
(extra hydration and potassium)<br />
¼ of a raw beetroot peeled (high in<br />
antioxidants, high in natural nitrates which<br />
works like a natural pre-workout, creating<br />
greater circulation of blood, iron and<br />
oxygen around the body).<br />
Handful of fresh or frozen blueberries<br />
1 cm of fresh ginger (warms up the body,<br />
also good for circulation)<br />
Instructions<br />
Get all ingredients ready the night before<br />
in one of the Nutribullet cups.<br />
Blend in the morning and drink first<br />
thing or on the way to training.<br />
Breakfast needs to be high protein and<br />
have good amount of recovery carbohydrates<br />
for after training.<br />
The recipe below is super quick and<br />
easy to prepare the night before, or make<br />
fresh in the morning if you have enough<br />
time.<br />
Homemade lentil baked beans<br />
Serves: 1 male or 2 females<br />
Will last in the fridge for two days but can<br />
freeze extra portions.<br />
Ingredients<br />
400g can of Watties lentils (in spring<br />
water) or Ceres Brown lentils (rinsed and<br />
drained)<br />
400g can of tinned crushed tomatoes<br />
4 tsp of oregano or dried/fresh basil<br />
2 cloves of garlic chopped or 2 tsp of<br />
Greggs crushed garlic<br />
1 cup of sliced button mushrooms<br />
1/2 red onion chopped<br />
2 tsp of dried ground turmeric<br />
Instructions<br />
First, wash drain and rinse the can of<br />
lentils, then add to a pot.<br />
Add the red onion, mushrooms and<br />
garlic with ½ a tsp of olive oil, caramelise<br />
a little.<br />
Now add the canned tomatoes, turmeric<br />
and herbs cook for about 2 minutes<br />
on a medium to high heat until hot; stir<br />
frequently.<br />
Serve the lentil recipe with one of<br />
these options below:<br />
1. With 2 (female) or 4 (male) scrambled<br />
eggs (use trim milk and mix in 1/2tsp of<br />
ground turmeric (turmeric is good for the<br />
liver and is a power antioxidant /anti-inflammatory).<br />
2. 2 (female) – 4 (male) poached eggs, 2<br />
(female) – 4 (male) tbsp of avocado and 1<br />
cup of spinach.<br />
3. If going straight to school from training,<br />
have the baked bean mixture pre-done<br />
add 2 (female) – 4 (male) boiled eggs (also<br />
done night before) and handful of spinach<br />
in the morning.<br />
NOTE: If the above is not enough you<br />
may wish to add bread to bulk it up<br />
choose a sourdough or even better, a<br />
gluten-free sourdough. Sourdough is fermented<br />
and fermented foods aid greater<br />
digestive flow and don’t clog you up like<br />
normal bread can.<br />
You can order the latter from Frankton<br />
Organics called Flaveur gluten free<br />
seeded sourdough loaf. Just slice the loaf<br />
and freeze. Or you could choose to have<br />
kumara toast (easy to make by cutting<br />
1cm thick rounds of kumara and toasting<br />
them until brown).<br />
Mid morning snacks<br />
If breakfast wasn’t enough then one<br />
of these should tide your athlete over<br />
until lunch. Note the lower range of the<br />
amounts specified are for females and the<br />
higher range males.<br />
1–2 bananas<br />
1-2 slices of fresh pineapple (high in bromelain<br />
– helps to digest protein and acts<br />
as an anti-inflammatory) and 1-2 slices<br />
of fresh mango (when available in the<br />
supermarket)<br />
A pottle of De Winkels unsweetened<br />
yoghurt – in a container, add in 1/2tsp of<br />
cinnamon, handful of berries, 2-3tbsp of<br />
pumpkin seeds, 1-2 tbsp of chia seeds –<br />
18 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
all mixed up<br />
2 pieces of sourdough toasted or 2 slices<br />
of kumara toast with 1-2 tbsp of Pic’s<br />
peanut butter (or alternately use almond<br />
butter), add 1-2 tsp of honey (preferably<br />
Manuka, but any will do)<br />
OPTION 2::<br />
Lunch<br />
Ideally since some of the breakfast and<br />
snack options require a little bit of prep<br />
the night before, to make lunches easy<br />
you could just provide a serving of leftover<br />
dinner (see dinner recipes you could<br />
try further down the page). Otherwise you<br />
could try a couple of these options below.<br />
NOTE: Bread, rice and pasta are not bad<br />
foods, they can just be an irritant to the<br />
digestive system if the body is put under<br />
pressure or stress (this includes high intensity<br />
sports or training) and harder for<br />
our body to digest and process. Plus, they<br />
are not as nutrient dense as other options<br />
i.e. quinoa.<br />
OPTION 1:<br />
Chicken and mandarin<br />
quinoa salad<br />
Serves: 1<br />
Ingredients<br />
100-150g (female) or 150-200g (male)<br />
chicken breast, skinless, boneless<br />
chopped, pan fried – or use roast chicken<br />
from the supermarket<br />
3/4 cup-1 cup (female) or 1 cup-1.5 cups<br />
(male) of cooked quinoa<br />
1/2 red capsicum chopped<br />
2 cups baby spinach leaves<br />
1 cup diced cucumber<br />
1/4 raw beetroot grated<br />
1-2 small grated carrot<br />
1-2 spring onion chopped<br />
2-4 tbsp avocado<br />
2 mandarins quartered<br />
1-2 tbsp of a balsamic vinegar dressing<br />
or your own homemade honey mustard<br />
dressing: honey, wholegrain mustard<br />
mixed together with a squeeze of lemon<br />
Instructions<br />
Boil the quinoa- set aside when done.<br />
Cook the chopped chicken breasts in a<br />
pan with olive oil - set aside when done.<br />
Cut up all the vegetables and make the<br />
dressing. Put all the ingredients together<br />
on a plate, serve and enjoy!<br />
Sourdough sandwich<br />
with side salad<br />
Serves: 1<br />
NOTE: For males or very active females<br />
you may have to make two sandwiches<br />
or use one of the snack options below to<br />
add extra bulk to the lunch, but have a<br />
different option for afternoon tea or pretraining<br />
(if there is training) snack.<br />
Sandwich<br />
2 pieces of sourdough spread with<br />
avocado<br />
100-150g (female) or 150-200g ( male)<br />
chicken breast ( deli shredded chicken,<br />
roast chicken or cook a fresh breast the<br />
night before) or as much as you can fit on<br />
the sandwich<br />
2-4 tbsp of hummus (either Lisa’s or Just<br />
Hummus) handful of rocket or fancy lettuce<br />
(dark red and green)<br />
Side salad (prepped night before)<br />
1/2 red capsicum chopped<br />
1 cup baby spinach leaves and 1 cup of<br />
any other variety of leaf you like<br />
1cup diced cucumber<br />
1/4 raw beetroot grated<br />
1 tomato sliced and chopped<br />
1-2 tbsp balsamic vinegar<br />
Mid-afternoon snacks<br />
(Or a snack to satisfy them before a<br />
second training if there is one in the evening)<br />
Just consume one option.<br />
NOTE: The lower range of the amounts<br />
below are for females and the higher<br />
range males.<br />
Nut mixture: 2- 3 Brazil nuts, 14- 20<br />
almonds, 10 – 12 walnuts<br />
2-4 Tbsp of hummus with plain rice crackers<br />
(8-16)<br />
1-2 pieces of this protein bar recipes below<br />
(note you could also make them into<br />
bliss ball type snacks by rolling recipe into<br />
balls and refridgerating)<br />
No-bake almond fudge<br />
protein bars<br />
(This is the protein bar recipe mentioned<br />
in the previous article)<br />
Time: 10 mins Serving: approx. 12 bars<br />
Ingredients<br />
2 cup ground almonds<br />
1cup mixture of seeds i.e. chia seeds,<br />
pumpkin seeds and sunflower seeds<br />
2 cups protein powder (natural whey – like<br />
Red 8 or Matakana’s dairy, gluten free and<br />
egg free option ( called Plant based Super<br />
Protein – made from quinoa, chia seed<br />
and Sacha Inchi)<br />
½-1 cup almond butter (or peanut butter-<br />
Pic’s peanut butter or 100% nuts peanut<br />
butter)<br />
½-1cup runny honey<br />
2 tbsp cacao powder<br />
1 tsp. vanilla extract<br />
Instructions<br />
Prepare a 9x5 (approx) slice tin and spray<br />
with cooking spray. Set aside. In a medium-sized<br />
mixing bowl, combine chopped/<br />
ground almonds, mixture of seeds, cacao<br />
powder, protein powder. Mix until well<br />
combined and set aside.<br />
In a small pan over medium heat, add<br />
almond or peanut butter and honey, stirring<br />
until melted and fully combined.<br />
Add vanilla extract. Remove from heat<br />
and pour into the dry mixture. Stir until<br />
everything is fully combined.<br />
Pour into prepared slice tin. Using a<br />
spatula or your hands, spread the mixture<br />
evenly in the pan, pressing down firmly.<br />
Place in fridge and allow to cool for 30<br />
minutes before cutting into bars.<br />
NOTE: add in a bit more almond or<br />
peanut butter and honey to the mixture<br />
if it doesn’t bind together enough, or add<br />
some water or milk. Keep some bars in<br />
the fridge for up to a week and freeze the<br />
rest till needed.<br />
Dinner<br />
Is the last chance to get the teenager<br />
refuelled from a day of training, learning<br />
and growing to be as prepared as they can<br />
be for the following day to do it all again<br />
and more (sometimes).<br />
Remember the amounts I have provided<br />
for you to trial with your teenager are<br />
rough guidelines, everyone is different<br />
so don’t be afraid to play around with<br />
amounts.<br />
Here are a couple of easy recipes to<br />
try. This can prove tricky if the whole<br />
family is eating the same meal, however<br />
it is easy enough to divide your teenager’s<br />
portion with more of the protein (chicken,<br />
beef or fish) and carbohydrates ( kumara<br />
or pumpkin).<br />
OPTION 1:<br />
Butter chicken<br />
Serves: 4 Time: 25 minutes<br />
Ingredients<br />
1 tablespoon olive oil<br />
2 medium onions, finely diced<br />
3 large cloves garlic, finely chopped<br />
1 tablespoon grated fresh ginger<br />
1 tablespoon mild curry powder<br />
2 teaspoons ground cumin<br />
2 teaspoons ground coriander<br />
700-800g skinless, boneless chicken<br />
breasts<br />
6-8 cups smashed golden kumara or<br />
butternut pumpkin<br />
1.5-2 cups light coconut milk<br />
4 cups chopped kale or silverbeet<br />
4 tablespoons tomato paste<br />
1-1.5 tablespoon garam masala<br />
1/2 cup low-fat plain yoghurt<br />
Salt, to taste<br />
With every serve add:<br />
1 cup steamed broccoli, and 1 cup<br />
steamed cauliflower.<br />
Instructions<br />
Heat oil in a large pan or wok. Add onions<br />
and garlic.<br />
Cook, stirring frequently, until onions<br />
are clear but not browned. Stir in ginger,<br />
curry powder, cumin and coriander.<br />
Cook for about 1 more minute.<br />
Meanwhile, boil some golden kumara<br />
and mash it when cooked.<br />
Add chicken to pan over a moderate<br />
heat. Stir in kumara, coconut milk, tomato<br />
paste and garam masala.<br />
Stir in yoghurt and silverbeet or kale.<br />
Season with salt. Leave for another 15-20<br />
minutes (with longer cooking the yoghurt<br />
may separate).<br />
Serve with and steamed vegetables<br />
and grains on the side.<br />
OPTION 2:<br />
Lemon chicken or beef or<br />
lamb stir fry<br />
Serves: 4, freezable<br />
Ingredients<br />
3 carrots<br />
4 cups broccoli<br />
2 cups green beans<br />
2 medium courgettes<br />
4 cups spinach leaves or kale (or do a<br />
mixture)<br />
1 red capsicum<br />
4 cups cauliflower<br />
700-800g skinless, boneless chicken<br />
breast fillet or beef or fish<br />
4 tsp olive oil<br />
1 tsp ginger (crushed or freshly grated)<br />
2 tsp garlic (crushed or freshly grated)<br />
Juice of one or two lemons<br />
4 tablespoons soy sauce<br />
Serve with: 1/2 cup-1 cup for female<br />
teenage rower or 1 cup – 2 cup for male<br />
teenage rower<br />
Instructions<br />
While the quinoa is boiling, cut chicken,<br />
beef or lamb in strips. Heat oil in a nonstick<br />
frying pan and add chicken to brown.<br />
Set aside.<br />
Cut up the vegetables and stir fry in<br />
a non-stick pan until semi-soft. Add the<br />
chicken or beef.<br />
Add lemon juice and soy sauce. Cook<br />
for 2 minutes.<br />
Serve with quinoa.<br />
For more personalised help with a<br />
teenage rower, Danielle Robertson from<br />
Fuel Nutrition (fuelnutrition.co.nz) is offering<br />
10 percent discount off her consult<br />
and plan investment with a special code:<br />
FJTEENAGEROWER. Contact Danielle via<br />
email danielle@fuelnutrition.co.nz or<br />
call/txt on 027 8445347.<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 19
NEW CHAMPIONS CROWNED<br />
1. James Hunter and Tom Murray claim the men’s premier pair title<br />
2. Emma Dyke and Grace Prendergast following their win in the women’s premier pair<br />
3. Zoe McBride<br />
4. Robbie Manson<br />
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NEW CHAMPIONS CROWNED<br />
Two new single scull national champions were crowned on<br />
the final day of racing at the <strong>2017</strong> New Zealand Rowing<br />
Championships at Lake Ruataniwha, Twizel. Zoe McBride became<br />
the second only New Zealand female rower to claim both the<br />
premier lightweight and premier heavyweight single sculls title,<br />
after Philippa Baker-Hogan first completed the feat in 1987-1988.<br />
The 21-year-old from Nelson Rowing Club already has two<br />
lightweight single sculls world titles to her name, but had never<br />
before won a national open title.<br />
“I was so nervous going into it. I knew it was within my ability to<br />
win it, but whether I could perform was the question."<br />
Zoe clocked a time of 7:55.03. Her closest rival was Olivia Loe<br />
(Southern RPC/Avon Rowing Club) who claimed silver with<br />
7:59.03. Brooke Donoghue of Waikato RPC/Waikato Rowing Club<br />
rounded off the podium to take the bronze medal.<br />
For an athlete with some glittering successes to her name,<br />
winning a red coat is still a career highlight for McBride.<br />
“I’m super stoked about the red coat. It’s something I’ve wanted<br />
to win for so long - so to win it, and to win it in one of the most<br />
competitive events is pretty special.”<br />
The men’s premier single sculls event saw another first-time<br />
winner, with Robbie Manson of Central RPC/Wairau Rowing Club<br />
winning in emphatic style.<br />
Robbie looked unmatchable, claiming the title in dominant<br />
fashion in a time of 6:59.57, a boat length over silver medallist<br />
John Storey (Southern RPC/Avon Rowing Club) and younger<br />
brother Karl Manson (Central RPC/Blenheim RC).<br />
Robbie has now claimed 11 red coats over his career, but had<br />
never won the elusive single sculls title until this year.<br />
“I was pretty nervous beforehand. My plan was to ease into the<br />
race a bit which I did, I kept it steady for the first thousand and<br />
then drove it home."<br />
From here Robbie will be looking to secure his place on the<br />
Rowing NZ Elite squad.<br />
Lucy Spoors<br />
CHEERS TO OUR CHAMPS<br />
Zoe McBride<br />
New Zealand’s top young rowers competed at the <strong>2017</strong> New<br />
Zealand Rowing Championships, involving 700 rowers from around<br />
the country competing over five days. The regatta included 72<br />
events for club rowers from novice grade through to premier and<br />
featuring top rowers including Olympians, world champions and<br />
Olympic hopefuls. For more results, visit rowit.co.nz<br />
Photos by Steve McArthur/Rowing NZ<br />
Emma Dyke and Grace Prendergast following their<br />
win in the women's premier pair<br />
James Hunter and Tom Murray claim the men's<br />
premier pair title<br />
20 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz<br />
Emma Bryant and Francie Turner<br />
Robbie Manson
Yoga for rowers<br />
Yoga can help keep you injury free in rowing<br />
Anyone who knows Cambridge,<br />
knows that it is HQ for New<br />
Zealand rowing. As a yoga for<br />
athletes’ specialist I’ve worked<br />
with many rowers, from high school<br />
novices through to elite and Olympic<br />
level athletes.<br />
Knowing the level of work and commitment<br />
this sport demands, the hardest<br />
thing is to see an athlete get sidelined by<br />
injuries that are largely avoidable.<br />
The majority of injuries rowers<br />
experience are overuse injuries. Poor<br />
technique, imbalance or misalignment<br />
in the body, and overtraining are the<br />
main contributing factors. Areas of the<br />
body most commonly affected are the<br />
lower back, wrist and forearms, ribs and<br />
knees.<br />
Poor flexibility and insufficient core<br />
strength can lead to compromised technique<br />
and imbalances that over time<br />
result in rowers becoming injured.<br />
In terms of injury prevention, yoga for<br />
rowers can be a great help in developing<br />
healthy sport-specific flexibility, easing<br />
areas of stress and tightness, and developing<br />
core strength.<br />
There are dozens of yoga poses that<br />
can be helpful. I have picked my top five<br />
poses and sequences that will help keep<br />
rowers in balance.<br />
3. Forearm plank<br />
With elbows under the shoulders, this pose helps develop holistic core strength,<br />
without weight bearing through the wrists. Aim for solid neutral alignment from<br />
the heels to the crown of the head. Hold for 30-60 seconds, 3-5 repeats.<br />
1. Hamstring strap sequence<br />
Tight hamstrings inhibit efficient form in rowing, and can contribute to back strain.<br />
This sequence is perfect for rowers as it’s done lying down, keeping the spine in<br />
neutral position. This means the stretch can be effectively focused on the target area of<br />
the hamstrings without being compromised by rounding the spine, as well as avoiding<br />
any strain on sensitive backs. The sequence stretches the hamstrings and inner and<br />
outer thighs, including the ITB. For full instructions check out the guided video at<br />
www.balanceyoga.co.nz/page/media-and-blog/<br />
4. Wrist and forearm therapy<br />
A simple sequence of wrist movements and forearm stretching can<br />
help keep wrists supple and ease tightness and strain in wrists and<br />
forearms. For more options, there are many good online resources<br />
to tap into.<br />
BY SARAH<br />
MACDONALD<br />
Sarah MacDonald is a professional<br />
yoga teacher and New Zealand’s only<br />
officially certified Yoga for Athletes<br />
instructor. She recently opened Balance<br />
Yoga Studio in Cambridge where she<br />
is committed to helping people of all<br />
ages discover the benefits of yoga. She<br />
specialises in working with athletes<br />
of all levels from any sport, and can<br />
tailor yoga sessions to complement any<br />
athlete’s training regime.<br />
www.balanceyoga.co.nz<br />
2. Kneeling lunge 5. Supported fish pose<br />
Tight hip flexors are a by-product of rowing,<br />
but if they become overly tight they will pull<br />
the body out of healthy alignment through<br />
the pelvis and spine. Hold this stretch on<br />
each side for one minute.<br />
Model: Courtney Rennie (rower)<br />
at Lake Karapiro.<br />
An excellent counter-pose to balance out from the forward rounded<br />
position of rowing. Sit in front of a bolster (or similar) and lie back<br />
over it. Take the arms out from the sides (palms face up) to bring<br />
gentle stretch across the front of the chest and shoulders. Remain<br />
here relaxed for five minutes.<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 21
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22 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Hydration vs<br />
Water<br />
Electrolytes provide balanced ions<br />
of magnesium, potassium, sodium<br />
and chloride – and should be without<br />
carbs, sugars, or any artificial<br />
ingredients.<br />
Whenever your body loses fluids, you<br />
are also losing electrolytes. The loss of<br />
electrolytes alone can create problems,<br />
but dehydration can also cause cramps or<br />
spasms.<br />
Replacing electrolytes along<br />
with fluids will fuel the rehydration<br />
process as well as help<br />
prevent electrolyte shortages.<br />
For this reason, my advice is<br />
to include an electrolytes addin<br />
formula for your water or<br />
other beverages – depending<br />
on your taste preferences.<br />
Many sports drinks and<br />
electrolyte-replacement formulas<br />
contain high amounts<br />
of sugar and low levels of<br />
electrolytes, which often leads<br />
to a host of unpleasant side effects such<br />
as bloating, stomach cramps, and nausea<br />
that interfere when performance truly<br />
counts.<br />
Further, most electrolyte-replacement<br />
products contain one or two electrolytes,<br />
sodium and/or potassium. Ask at your local<br />
health store for an electrolyte that can<br />
add to your hydration system or water<br />
bottle which allows you to replace all of<br />
the electrolytes you lose during activity,<br />
while maintaining complete control over<br />
the amount of carbs you consume.<br />
Electrolytes not only prevent dehydration,<br />
but they’re critical to muscle<br />
function, nerve conduction, energy<br />
production and flow, and heart function.<br />
For the endurance athlete, a major benefit<br />
of electrolytes is that they help prevent<br />
muscle cramps, which can impede performance.<br />
Athletes must be careful to avoid a<br />
shortage of electrolytes during training.<br />
Loss of electrolytes through sweat must<br />
be replaced, but most sports drinks and<br />
electrolyte replacement supplements,<br />
powders, and gels ignore the fact that the<br />
body also uses an additional balance of<br />
minerals beyond sodium.<br />
One essential electrolyte is magnesium,<br />
which is necessary for energy<br />
production, muscle contraction, and<br />
cardiovascular health. Another important<br />
reason athletes need to supplement with<br />
a balance of electrolytes is that if minerals<br />
(electrolytes) become depleted, negative<br />
effects like cramping occur. Magnesium,<br />
not sodium, supports optimal muscle<br />
function.<br />
Sugar-laden sports drinks<br />
can be overwhelming. While<br />
carbohydrates are necessary for<br />
the body to manufacture energy,<br />
drinking sugar in every gulp fatigues<br />
the palate, causes nausea,<br />
and provides more calories than<br />
is necessary.<br />
I personally recommend Elete<br />
Electrolytes – they are without<br />
carbs, sugars, or any artificial<br />
ingredients. Elete is a pure, liquid<br />
electrolyte concentrate that<br />
contains four essential electrolytes—sodium,<br />
magnesium, potassium,<br />
and chloride. Elete Electrolyte Add-In<br />
instantly turns water or any beverage into<br />
electrolyte-fuelled hydration.<br />
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Out on your bike, on the field or on the courts;<br />
when performance counts and being at your<br />
absolute best is absolutely crucial, count on<br />
electrolytes to stay hydrated, keep muscles<br />
working in tip-top condition, and recover<br />
quickly following exertion.<br />
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 23
Get involved<br />
with parkrun<br />
With health and wellbeing becoming increasingly<br />
important as we juggle the pressures of work and<br />
life, an increasing number of people are turning to<br />
physical activity for their stress release.<br />
Photos by Brendon McLaughlin<br />
The Hamilton Lake parkrun has<br />
become a hugely popular free<br />
community event; with everyone<br />
from children and competitive<br />
runners, to social walkers and grandparents<br />
(even great-grandparents) getting<br />
involved.<br />
Held at Hamilton Lake every Saturday<br />
from 8am, the parkrun is part of a global<br />
movement offering free community<br />
parkruns around the world. Approximately<br />
3.1 million people are registered<br />
worldwide for parkrun, which started in<br />
London 14 years ago.<br />
Having started up in 2013 with the<br />
support of NZ Home Loans, Hamilton<br />
Lake parkrun has since seen thousands of<br />
people take up the challenge.<br />
Run entirely by volunteers, the event is<br />
hugely supportive and encouraging to all<br />
fitness levels.<br />
There is not a race with an overall<br />
winner, it’s all about setting and beating<br />
your own time and getting involved.<br />
Event director Rob Hammington says<br />
the Hamilton Lake parkrun has resulted<br />
in some fantastic friendships and life<br />
changing experiences.<br />
“We’ve had a number of people come<br />
along who could barely walk around the<br />
lake to start with, and they’ve gone on to<br />
enjoy running so much they have trained<br />
for and competed in marathons. That<br />
is just astonishing and something to be<br />
really proud of.”<br />
Rob also shares the story of one family<br />
who bring three generations along to<br />
participate regularly and say parkrun has<br />
changed their family life; both their mental<br />
and physical wellbeing.<br />
“There’s another knock on effect of<br />
parkrun and that’s people who have got<br />
involved and discovered they actually<br />
enjoy running then going on to join one<br />
of our local clubs such as Hamilton Road<br />
Runners, which is based at the Yacht<br />
Club at Hamilton Lake and hosts parkrun<br />
participants afterwards for tea, coffee and<br />
some social time.<br />
“Other clubs such as the Hamilton City<br />
Hawks and Hamilton Marathon Clinic<br />
have also seen people getting involved<br />
since they started off with parkrun.”<br />
Hamilton Lake parkrun holds the New<br />
Zealand record for the most participants<br />
at one event of 305.<br />
Regularly around 150 people turn up<br />
every Saturday.<br />
Check out Hamilton Lake parkrun on<br />
Facebook for more info.<br />
Hamilton Lake Parkrun<br />
- A weekly free 5km timed run;<br />
just you against the clock<br />
- Every Saturday at 8am<br />
- Held at Hamilton Lake,<br />
Innes Common<br />
- No cost to participate, just<br />
register before your first run to<br />
receive your barcode (you only<br />
ever register with parkrun once)<br />
- Whether you walk or sprint,<br />
all are welcome<br />
- Organised entirely by<br />
volunteers<br />
Run for the kids<br />
They say that the early bird<br />
gets the worm, and in the<br />
case of the Direct Group<br />
Uniforms Hamilton Half<br />
Marathon, all early birds that register<br />
before the 30th April will receive<br />
a discount entry to this year’s event.<br />
There is plenty of time to start<br />
training for the event which is held<br />
at Flagstaff Park and takes place<br />
on Sunday 8th October. The event<br />
offers something for everyone, from<br />
the Half Marathon, shorter 10km<br />
and 5km options which you can run<br />
or walk and do as an individual or<br />
as part of a team, along with a Kids<br />
Commando Challenge. There are a<br />
range of training programs available<br />
on the Direct Group Uniforms<br />
Hamilton Half Marathon website to<br />
help participants prepare for the<br />
event no matter their level of fitness<br />
or choice of distance.<br />
This year the event will be<br />
supporting True Colours Children’s<br />
Health Trust. True Colours is a<br />
Waikato charity that supports<br />
seriously ill children and their<br />
families through counselling, childbased<br />
therapies, education and<br />
nursing.<br />
True Colours CEO and Nurse<br />
Specialist Cynthia Ward is excited<br />
to be aligned to such an iconic<br />
Hamilton event. “It is a great<br />
family event, and we are looking<br />
forward to being involved in the<br />
day. The kids we support face so<br />
many incredibly hard challenges<br />
every day with such bravery<br />
and determination. This event<br />
will also challenge many and<br />
we would love entrants to set<br />
themselves a challenge to RUN<br />
FOR THE KIDS and help raise<br />
funds for True Colours.”<br />
A Give A Little Page has been<br />
set up so entrants can fundraise for<br />
True Colours as part of the event.<br />
There is also a raffle on offer with an<br />
amazing holiday for 2 to Australia’s<br />
Sunshine Coast valued at $4000.<br />
True Colours is 100% community<br />
funded and needs to raise around<br />
$450,000 a year to run its service.<br />
To register for the event visit<br />
www.hamiltonhalfmarathon.org.nz.<br />
You can find out more about True<br />
Colours at www.truecolours.org.nz<br />
Proudly supported by<br />
Waikato Business News<br />
and <strong>Fitness</strong> <strong>Journal</strong><br />
24 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Foot health for runners<br />
When your feet aren’t functioning the way they are designed to, it can<br />
prevent you from enjoying running. With each stride, at least three times our<br />
bodyweight is transmitted through our feet and legs, making these the most<br />
common sites of injury among runners.<br />
Foot Mechanics podiatrist Michael<br />
Johnston understands the frustration<br />
aches and pains can cause,<br />
especially when this prevents you<br />
from training or racing. He provides some<br />
tips to keep you active.<br />
Common foot and leg problems seen<br />
in runners:<br />
– Heel pain<br />
– Achilles tendon injury<br />
– Patellar knee pain<br />
– Shin splints<br />
– Neuroma (nerve compression in<br />
the forefoot)<br />
– Toenail damage<br />
Pain is not normal! It is your body’s<br />
way of telling you that something is<br />
wrong. Sometimes the answers are simple,<br />
perhaps your footwear prescription<br />
needs changing.<br />
Other times it’s something more complex<br />
and you need to see a professional<br />
for advice.<br />
Make sure you have the correct footwear<br />
Correct footwear is crucial because it is<br />
the interface between you and the surface<br />
you’re running on. As a rough guide,<br />
running shoes will last around 800-<br />
1000km.<br />
While this sounds like a lot, if you run<br />
20km per week you should be replacing<br />
your shoes every nine months or so.<br />
Make sure you have a sensible training<br />
schedule<br />
Correct training load ensures injury prevention.<br />
The clear majority of injuries we<br />
see are caused by incorrect training load,<br />
which usually involves doing too much<br />
too soon, or not allowing injuries to heal<br />
before getting back to running.<br />
Make sure you increase your mileage<br />
and speed slowly allowing adequate rest<br />
periods for tissues to repair and recover.<br />
If your injury has been hanging around<br />
for a while and preventing you from<br />
reaching your goals, there is a range of<br />
treatments that will help.<br />
Podiatrists are specialists in identifying<br />
and treating the underlying causes of<br />
pain.<br />
We know working collaboratively with<br />
your physiotherapist, osteopath and doctor<br />
ensures a positive outcome.<br />
Some of the successful treatments used<br />
at Foot Mechanics are:<br />
– Radial Pulse Wave Therapy which uses<br />
acoustic waves to stimulate healing and<br />
provide pain relief. It is quick, requires no<br />
anesthetic and has been proven to be one<br />
of the gold standard treatments for soft<br />
tissue injuries such as Plantar Fasciitis<br />
and Achilles tendon injuries.<br />
– Custom orthotics to offload injured<br />
tissues.<br />
– Nail surgery for painful ingrown nails.<br />
– Prolotherapy – an injection technique<br />
using glucose serum and local anesthetic<br />
used to encourage injuries to heal faster.<br />
If you are a new runner our goal is to<br />
keep you injury-free. If you are an experienced<br />
runner, helping achieve faster<br />
times or longer distances pain-free is<br />
where we can help.<br />
footmechanics.com<br />
Michael Johnston,<br />
BHSc (Podiatry)<br />
Originally from Scotland, Michael<br />
has 15 years’ clinical experience<br />
from around the globe.<br />
He has a passion for sports<br />
medicine, is a keen sportsman<br />
and enjoys working together<br />
with athletes and helping them<br />
get back to peak performance.<br />
If you have pain and are suffering from a new<br />
runner’s injury or one that’s been annoying you for<br />
ages, come and see us.<br />
We are the experts in finding the underlying causes<br />
to your knee, ankle, foot, heel and lower back pain.<br />
We prescribe effective treatment plans to get you<br />
back on track faster.<br />
Come and see how we can help you reach<br />
for that extra mile or get there faster.<br />
Foot Mechanics Hamilton<br />
Anglesea Sports Medicine<br />
Corner Anglesea & Thackeray Streets<br />
07 858 0752<br />
www.footmechanics.com<br />
K2965R<br />
Proud local sponsor of parkrun Hamilton Lake<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 25
FITNESS JOURNAL TRIES…<br />
Going feet first<br />
A podiatry assessment at<br />
Feet Forward Podiatry<br />
I<br />
had a pretty simplistic view of podiatry<br />
before my visit to Feet Forward Podiatry.<br />
I saw it as a way to tell me what<br />
shoes to wear when running. However,<br />
MRI ULTRASOUND X-RAY CT BONE DENSITY<br />
Pacific Radiology specialise in sports injury imaging<br />
and diagnosis.<br />
We accept any referral forms and provide a<br />
walk in service for all x-ray examinations and urgent<br />
diagnostic imaging .<br />
Call Pacific Radiology for an appointment today or visit<br />
pacificradiology.com<br />
Pembroke<br />
Von Tempsky<br />
Avalon<br />
Cambridge<br />
Phone: 07 834 0000<br />
BY SIMONE ACKERMANN<br />
after seeing podiatrist Wendy Pretswell<br />
I realised it is more complex and useful<br />
than I originally thought.<br />
Wendy describes podiatry as a small<br />
35 Pembroke Street, Hamilton Lake<br />
21 Von Tempsky Street, Hamilton East<br />
6 Avalon Drive, Hamilton West<br />
14 Dick Street, Cambridge<br />
Email: hamilton@pacificradiology.com<br />
fish in the big pond of medical services.<br />
“Podiatry is such a new profession<br />
that most people don’t know that there<br />
is someone who just deals with feet,” she<br />
explains.<br />
It is easily overlooked even though it is<br />
beneficial for children through to elderly,<br />
from athletes to the chronically ill.<br />
“Most people have a bit of an attitude<br />
about putting up with foot pain,” says<br />
Wendy.<br />
“I often say to people, spend money on<br />
your feet and teeth, because if you’re not<br />
walking every other condition is just going<br />
to get worse. It is about improving lifestyle<br />
and preventing injuries occurring.”<br />
Wendy uses the latest equipment and<br />
technology to treat lower limb issues,<br />
such as Plantar Fasciitis or complications<br />
due to diabetes.<br />
Feet Forward Podiatry is the only clinic<br />
in New Zealand to use the Zebris gait<br />
analysis system.<br />
The Zebris system uses force plates<br />
situated under the tread of the treadmill<br />
to collect information. These allow numerical<br />
values to be put to the variables<br />
measured. For example, the amount of<br />
pressure applied through the big toe joint.<br />
“It can give you degrees, millimetres,<br />
and Newton’s of force,” explains Wendy.<br />
“And the Newton’s of force is the most<br />
important one. So many of our foot issues<br />
are due to high loads.”<br />
The information is put together into<br />
a report that Wendy can interpret. This<br />
is comprehensive to say the least. She<br />
is able to filter it though, so it is understandable<br />
and not so overwhelming for<br />
the client.<br />
The information can be used to develop<br />
the appropriate prevention or treatment<br />
plan- changing footwear, orthotics,<br />
strapping or referral to a physiotherapist<br />
or other healthcare professional.<br />
Feet Forward Podiatry is also only one<br />
of two podiatry clinics in New Zealand<br />
to use Footwork Podiatric Laboratory in<br />
Melbourne. Here a 3D laser scanner is<br />
used to develop individually prescribed<br />
orthotics for clients.<br />
When the podiatry assessment is<br />
repeated, it allows a client’s progress to<br />
be tracked.<br />
The Zebris system is able to collect a<br />
much larger sample compared with other<br />
methods. Instead of measurements being<br />
taken from just one step, 30 seconds’<br />
worth of measurements can be made<br />
using the Zebris system.<br />
Wendy first came upon the Zebris system<br />
when she was working at The Foot<br />
Group on the North Shore and northern<br />
beaches of Sydney.<br />
Since opening Feet Forward Podiatry in<br />
November last year, Wendy has had her<br />
own Zebris system. It has enabled her to<br />
apply the knowledge and experience from<br />
her time in Sydney into the Rototuna<br />
clinic.<br />
Podiatry assessments are particularly<br />
beneficial for children and their development.<br />
“Children’s feet up to the age of 18 are<br />
so changeable, “says Wendy. “Because<br />
children are growing at a rapid rate they<br />
respond quickly to treatment.”<br />
Getting a podiatry assessment in children<br />
can bring more awareness to how<br />
they walk and compare the gait as they<br />
grow. These are important factors in a<br />
child’s development that can otherwise be<br />
easily overlooked.<br />
There are also several conditions,<br />
which only occur in children, such as<br />
Sever’s disease and a professional opinion<br />
can help to identify them.<br />
Though this can be said of anyone<br />
dealing with foot pain, or those who<br />
would like to be proactive about preventing<br />
it. Professional help can set you on<br />
the right track. And with the latest technology<br />
and a wealth of knowledge, Feet<br />
Forward Podiatry is the one to do this.<br />
For more information about Feet Forward<br />
Podiatry, visit feetforwardpodiatry.co.nz<br />
OPENING HOURS:<br />
Mon - Thurs: 8AM - 6PM,<br />
Fri: 8AM - 5PM, Sat: (By Appointment)<br />
Book online, or for any questions call (07) 855 8568,<br />
we will try to assist you and your appointment.<br />
Here at Feet Forward Podiatry<br />
we treat all issues relating to<br />
the lower limb. We specialise<br />
in gait abnormalities, skin and<br />
nail conditions, paediatrics, and<br />
sporting injuries. Wendy is the<br />
principal podiatrist at Feet Forward<br />
Podiatry. She has returned home<br />
to New Zealand after practising in<br />
Sydney for 6 years.<br />
C5117H<br />
26 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
The Out and About photos are also posted on our<br />
<strong>Fitness</strong> <strong>Journal</strong> Facebook page!<br />
Jump online to tag yourself and your friends!<br />
This page is proudly sponsored by Fairview Mazda<br />
P 08 849 9899 | www.fairview.co.nz<br />
80075<br />
OUT AND ABOUT<br />
The Waikato 12 and under team at the recent<br />
Junior Zonal Champs.<br />
THE WEET-BIX KIDS TRYATHLON<br />
The Sanitarium Weet-Bix Kids TRYathlon is a<br />
nationwide event which has introduced thousands<br />
of Kiwi kids to the sport of triathlon. Not even cold<br />
rainy conditions could deter the keen youngsters<br />
(aged between 7-15) at the recent event held at the<br />
University of Waikato.<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 27
Wanderlust<br />
– It’s a wrap<br />
If ever there was a great way to kick<br />
start <strong>2017</strong>, it was by heading along to<br />
Wanderlust Great Lake Taupo.<br />
The four day event was a true festival<br />
and celebration of mindful living.<br />
From classes and experiences,<br />
to meeting some of the most<br />
inspirational teachers in the world<br />
and enjoying the opportunity to both<br />
relax and reinvigorate, Wanderlust is<br />
one of those events which has to be<br />
experienced to be fully appreciated.<br />
<strong>Fitness</strong> <strong>Journal</strong> ‘s Rebecca Taggart<br />
headed along and captured some of<br />
the action.<br />
28 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Enjoy the journey...<br />
What happens when you combine wellbeing, fitness<br />
and relaxation with fun and happy vibes? The answer<br />
is simple – Wanderlust 108, brought to you by<br />
Wanderlust, the producer of the largest yoga lifestyle<br />
events in the world, in partnership with adidas.<br />
Being dubbed the ‘world’s first mindful<br />
triathlon’, Wanderlust 108 offers a 5k<br />
run (or walk), a large scale outdoor<br />
yoga class and a guided meditation led<br />
by some of the world’s top teachers.<br />
Touring 56 cities around the globe, Auckland’s<br />
Wanderlust 108 is being held on Saturday<br />
April 29 at Western Springs Lakeside Park.<br />
Grab your friends and family and get<br />
involved in this fun and invigorating event.As<br />
well as the run/walk, yoga and meditation, triathletes<br />
can also enjoy music from live DJs and<br />
an array of surprises throughout the day.<br />
At this year’s Wanderlust 108, participants<br />
can “play all day” by adding a scheduled class<br />
such as aerial yoga, acro yoga, hooping, walking<br />
meditation, photography workshops, DJ<br />
academy, essential oils workshop, or an extra<br />
community yoga experience from favourite<br />
local teachers at “The Haven,” the new venue.<br />
At all Wanderlust 108 events, the Mindful<br />
Marketplace will showcase local craft vendors,<br />
including clothing, jewelery, and handcrafted<br />
items. Local and organic food vendors will<br />
be on site, as well as Wanderlust’s signature<br />
True North Cafe by TOMS, and a Kombucha<br />
garden.<br />
Tickets for the Auckland event are on sale<br />
now (last year sold out fast) and priced from<br />
$30 at eventbrites.com<br />
Wanderlust 108 tips<br />
Two of our <strong>Fitness</strong> <strong>Journal</strong> writers are planning to<br />
experience Wanderlust 108 and share some of their<br />
preparation and tips around the event.<br />
Sarah Mac Donald (left) is passionate about<br />
yoga – so much so that it is her business.<br />
The owner of Balance Yoga in Cambridge<br />
is keen to participate in Wanderlust 108<br />
and shares some of her planning process.<br />
Five things I’ll be taking to Wanderlust 108:<br />
1. My favourite travel yoga mat. Ultra<br />
lightweight (easy to take on a run if<br />
needed) and super grippy for yoga.<br />
2. Vibram five finger shoes for the run. I<br />
love these for keeping my toes and feet<br />
nicely aligned.<br />
3. Sun smarts. Even in April, a hat, sunnies<br />
and sunscreen are smart move for<br />
outdoor yoga.<br />
4. A well hydrated body. Keeps muscles,<br />
joints and tissues ready for plenty of<br />
movement.<br />
5. An open heart and open mind – Wanderlust<br />
events are always uplifting and an<br />
opportunity to connect with our amazing<br />
yoga community. See you there.<br />
Danielle Roberts (right) is a personal trainer<br />
and nutritionist (Fuel Nutrition) and<br />
is keen to experience all that Wanderlust<br />
108 has to offer.<br />
Being in the holistic health industry,<br />
this is right up my alley as it encompasses<br />
all activities I love to do on a regular<br />
basis. I’ve never experienced it in a big<br />
group setting such as this and can’t wait!<br />
1. Do some light running every day up until<br />
the event. The 5k run is a friendly run<br />
but I desire to be able to run with ease and<br />
joy to start the day off on a positive note.<br />
2. Make sure I continue to stretch every<br />
day so that come the yoga aspect, I’m not<br />
starting off at a level where I am super<br />
tight, meaning I can take myself deeper<br />
into the poses and experience.<br />
3. Nutrition wise; understanding and<br />
knowing my body I would probably eat<br />
lightly in the week leading up to it, with<br />
nourishing vegetable broths, fruit/ vegetable<br />
smoothies and wholesome/ nutrient<br />
balanced salads/ stir-fry based dishes.<br />
This is working towards the aim of going<br />
in with greater vitality, a lightness and<br />
greater flow within my digestive system<br />
and body.<br />
4. Go in with the spirit of having fun,<br />
enjoying the journey rather than making<br />
a predetermined goal or achievement to<br />
strive for – allowing unlimited experiences<br />
to flow to me.<br />
5. Go in open-minded and willing to<br />
learn new techniques, practices and new<br />
discoveries about myself.<br />
WIN WIN WIN<br />
Experience Wanderlust 108<br />
Wanderlust 108 is the world’s only MIndful<br />
Triathlon featuring a 5km run (or walk),<br />
a large-scale, outdoor yoga class and<br />
a guided meditation led by the world’s<br />
top teachers. Mindful triathletes can also<br />
add one scheduled class such as Acro<br />
Yoga, Hooping, Walking Meditation or an<br />
Essential Oils workshop to their schedule<br />
so they can play all day. Like life itself,<br />
the Wanderlust triathlon is all about the<br />
journey, not the final destination. The prize<br />
is inner peace and vibrant community—<br />
and that’s a big win!<br />
Enter to win the chance to participate in<br />
Wanderlust 108, being held in Auckland<br />
on April 29 for you and a friend. This<br />
awesome opportunity can be entered by<br />
emailing your name and contact details,<br />
with Wanderlust 108 in the subject line, to<br />
win@fitnessjournal.co.nz or enter online at<br />
fitnessjournal.co.nz<br />
Entries close <strong>March</strong> 31<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 29
Meditation and<br />
mindfulness<br />
PART II<br />
Kihikihi-based Elizabeth Day has lived a life full of<br />
adventure. Among her life experiences includes a period<br />
of time as a monk (ordained monastic).<br />
The meditation and yoga coach<br />
now offers classes at her studio<br />
(Kihikihi Meditation & Yoga)<br />
and teaches a yin yoga class and<br />
mindfulness meditation at Balance Yoga<br />
(Cambridge), where she also has a clinical<br />
practice offering psychotherapy and<br />
mindfulness training.<br />
This month we find out more about<br />
Elizabeth and her thoughts on yoga and<br />
meditation. (Check out part one of our<br />
profile on Elizabeth Day in our February<br />
issue or online at fitnessjournal.co.nz)<br />
What is yoga?<br />
Yoga is a system of internal practice to<br />
unite attention on the mind, breath and<br />
body for the primary purpose of awakening<br />
full consciousness.<br />
The practice of yoga also generates<br />
wellbeing and vitality, soothing the nervous<br />
system and reducing stress.<br />
So it can be taken simply as a form of<br />
enjoyable tonic and stress relief, or it can<br />
be taken to its full capacity as a vehicle<br />
for the complete development of one’s<br />
human potential.<br />
Yoga is not merely an exercise system,<br />
nor does it require flexibility or youth.<br />
Yoga suits practitioners of any age, gender<br />
and physical condition.<br />
What is meditation?<br />
Meditation is a practice of turning the<br />
mind inward to investigate itself, so to<br />
speak. At its most basic, meditation can<br />
provide relief from everyday stresses, increasing<br />
a sense of perspective, lessening<br />
emotional reactivity, clarifying the mind<br />
and deepening the capacity to concentrate<br />
and complete tasks well. This is generally<br />
the goal of mindfulness meditation.<br />
At its most profound, meditation can<br />
transform our lives utterly, leading to the<br />
fulfilment of our human potential –to<br />
master our own mind and live in open<br />
joyful presence.<br />
Common misconceptions?<br />
It is understandable but nevertheless<br />
mistaken to think:<br />
1. “I can’t meditate because I can’t stop my<br />
mind.”<br />
In meditation we don’t intentionally<br />
stop the mind from thinking. Instead<br />
we step back and witness its thoughts,<br />
moods and feelings. It is as though we<br />
move out of the tumbling river and sit on<br />
its shores, witnessing the flow of water<br />
but not falling into it.<br />
“Expect to invest some time<br />
and effort to set the practice<br />
rolling. Even only five<br />
minutes a day of concerted<br />
practise for a few weeks is a<br />
good enough way to start.”<br />
2. “I can’t meditate because I can’t sit still.”<br />
We can meditate in any position. At its<br />
essence, meditation is an internal movement<br />
to witness the mind’s conditioned<br />
habits and let them go, not by force of<br />
Elizabeth Day<br />
will but gradually by seeing the negative<br />
effects of these habits.<br />
Wherever we are, our minds are there<br />
too, so we can meditate anywhere at any<br />
time. However, it can be easier to develop<br />
a good practice of meditation if we can<br />
remain quite still.<br />
Over time it is beneficial to try practising<br />
in each of the four main positions:<br />
sitting, standing, walking, lying down.<br />
The traditional cross-legged seated position<br />
provides the firmest basis for long<br />
and sustained periods of meditation, so<br />
it is highly effective but not essential for<br />
practice.<br />
3. “Meditation belongs to eastern religions<br />
and I can’t practise something from another<br />
faith.”<br />
While it is true that traditions of<br />
meditation have been largely transmitted<br />
through the East, meditation practise<br />
transcends specific cultures and religions.<br />
Meditation is a broad practice. Within<br />
it there are some teachings specific<br />
to Hinduism, Buddhism, and possibly<br />
also Christianity and Judaism. However,<br />
just as gravity binds things to the earth,<br />
irrespective of whether they know about<br />
or believe in the laws of gravity that bind<br />
them, so meditation is a support for<br />
freeing the mind, whatever belief system<br />
shapes our mind.<br />
4. “If I meditate I’ll lose my motivation to be<br />
proactive”<br />
Because it is regarded commonly as a<br />
sedentary practice, some fear that meditation<br />
is inimical to the requirements<br />
of everyday life. Don’t just sit there, do<br />
something. In meditation practice we<br />
can flip this assumption on its head:<br />
don’t just do something, sit there. This<br />
is an injunction to train the mind to<br />
reflect rather than react, so than when we<br />
do need to be proactive, we do so from<br />
greater awareness of what we are doing,<br />
rather than from mindless habit.<br />
Who can benefit?<br />
Anyone who wants to live beyond their<br />
everyday habits; who is looking for more<br />
from life; who is confused and feels alone<br />
or empty; who needs relief from basic<br />
existential angst; who wants to lift their<br />
energy levels; improve their ways of relating,<br />
refine their thinking processes, focus<br />
their mind and see with greater clarity.<br />
Those who want more ease, peace and joy.<br />
I think that covers pretty much everyone.<br />
What should people expect?<br />
With practise, meditation can start to<br />
feel more natural and easy. Mindfulness<br />
develops and that in turn makes it easier<br />
to pay attention in the present. As we<br />
increase our capacity for mindfulness,<br />
we are able to stay present for longer and<br />
see things as they really are, rather than<br />
through the filters of our conditioned<br />
thoughts.<br />
30 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Mindfulness brings perspective so<br />
that we are less identified with our<br />
thoughts and feelings. Rather than<br />
bursting with anger or sorrow, for<br />
example, instead we have more space<br />
around the thoughts and feelings. Because<br />
we are not identified with them<br />
we don’t think “I’m angry!”<br />
Instead we notice angry thoughts and<br />
we have time to respond appropriately<br />
rather than react. Over time this frees us<br />
from our conditioned responses. Neurologically<br />
we are generating new neural<br />
pathways for enhanced responsiveness.<br />
Expect to feel frustrated initially,<br />
because facing the mind fully for the first<br />
time can be a shock. It moves more like<br />
a monkey flitting aimlessly from branch<br />
to branch, than the measured genius you<br />
might have imagined.<br />
“Everyone has the capacity to<br />
be present. We don’t need to<br />
acquire special skills or change<br />
ourselves in overt ways in<br />
order to practice mindfulness.”<br />
It can be painful to sit still and witness<br />
the madness of a murky and hyperactive<br />
mind, but the act of witnessing gradually<br />
slows and clarifies the mind.<br />
So, expect it to take time before you<br />
see real results. You might feel even<br />
worse for a while - like when you start<br />
spring cleaning and you see that the job is<br />
bigger and grubbier than you’d guessed.<br />
Expect to find yourself having to go back<br />
to the start, again and again, just trying<br />
to keep the mind on the breath or body<br />
for a moment, without it flying off on a<br />
stream of thought or feeling.<br />
But, as with anything worth doing,<br />
perseverance brings great results. It helps<br />
if you can be patient and understanding<br />
of your wandering mind. Avoid judging<br />
yourself for the thoughts and feelings that<br />
arise. They are conditioned, and they are<br />
not you or yours in a true sense.<br />
Expect to invest some time and effort<br />
to set the practice rolling. Even only five<br />
minutes a day of concerted practise for a<br />
few weeks is a good enough way to start.<br />
Ideally you practise in the same place at<br />
around the same time each day.<br />
This makes it easier to build a good<br />
habit. If this is not possible, then an<br />
intention to practise for five minutes a<br />
day, no matter what or where, will do.<br />
Increase this incrementally over the<br />
following months until after about 6-12<br />
months you might be enjoying your daily<br />
practise of 30-60 minutes of meditation.<br />
It is generally considered essential to<br />
have a teacher if you intend to deepen the<br />
practice, as the mind is a difficult, invisible<br />
landscape to navigate on one’s own.<br />
What are people often most surprised<br />
about?<br />
How crazy and pre-conditioned the<br />
thinking mind is; how quickly relief can<br />
come, initially. Some people are surprised<br />
to learn that they are not their<br />
thoughts; others that there is much more<br />
space in them than they realised.<br />
What is mindfulness meditation?<br />
Mindfulness is a state of mind that<br />
results when we focus on the present<br />
moment, so that we can calmly notice<br />
and accept the thoughts, feelings, and<br />
bodily sensations that arise and pass from<br />
moment to moment.<br />
Everyone has the capacity to be present.<br />
We are present whenever knowing<br />
(consciousness) and being (embodiment)<br />
converge. We don’t need to acquire<br />
special skills or change ourselves in overt<br />
ways in order to practise mindfulness.<br />
But we can cultivate our inherent capacity<br />
for mindfulness by simple and regular<br />
practice.<br />
Whenever we bring awareness to<br />
our direct experience we are practising<br />
mindfulness. When we train the brain<br />
to be mindful, we remodel the physical<br />
structure of the brain. Mindfulness lights<br />
up parts of the brain that are not activated<br />
when we operate from mindless habit.<br />
[See mindful.org for more on this]<br />
Mindfulness meditation is a practice<br />
of learning to be present to our everyday<br />
experience. This allows us to see that<br />
thoughts and feelings are conditioned.<br />
They are not who we are.<br />
How could they be, when they change<br />
from moment to moment? As we gain<br />
perspective and start to lose identity<br />
with the contents of our mind we start to<br />
experience inner peace.<br />
Reflection on ‘things as they are’ attunes<br />
us to the realities of our experience<br />
and the world around us. This develops<br />
the heart qualities needed to respond<br />
freely to life.<br />
Mindfulness meditation is a practice<br />
that protects the mind from stress and<br />
distress, and cultivates awareness. The<br />
greater our awareness, the greater our<br />
freedom to choose how we respond to and<br />
construct our own life.<br />
This is why I support people to practise<br />
mindfulness, whether I am teaching yoga,<br />
meditation, or offering counselling and<br />
psychotherapy.<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 31
Go nuts for Covet<br />
One sip and you<br />
may develop a<br />
healthy crush<br />
on this delicious<br />
range of Covet<br />
nut milks.<br />
Made from 100<br />
percent natural<br />
ingredients and<br />
packed with<br />
nuts, the result<br />
is deliciously<br />
creamy.<br />
The Covet range is also dairy free,<br />
lactose and gluten free, has no refined<br />
sugars and no artificial colours or flavours.<br />
Perfect for drinking pure or use it in<br />
shakes, smoothies or baking for an extra<br />
Ingredients<br />
300ml Covet Spiced Vanilla Almond Milk<br />
1 tsp of Chai syrup<br />
1 tsp cinnamon<br />
1 half vanilla bean pod or 1 tsp of essence<br />
Chia seeds (white or black)<br />
Pour to create a third of milk, ratio is<br />
always 1:3<br />
Toppings<br />
4 tbsp natural coconut yoghurt<br />
Shredded coconut<br />
Granola and macadamia<br />
Blend ingredients and finish off with<br />
the topping.<br />
Recipe by Emma Mildon.<br />
Instagram @emma.mildon<br />
WIN WIN WIN<br />
Enter to win one of TWO prize<br />
packs of the entire Covet nut milk<br />
range.<br />
To enter, email your name and<br />
address, with Covet in the subject<br />
line, to win@fitnessjournal.co.nz or<br />
enter online at fitnessjournal.co.nz<br />
Entries close <strong>March</strong> 31 <strong>2017</strong><br />
flavour punch.<br />
Choose from unsweetened almond<br />
or macadamia milk, or treat yourself<br />
to rich chocolate macadamia or<br />
almond spiced vanilla.<br />
Covet spiced vanilla almond and macadamia chia pot<br />
Quick Bites<br />
Join us as we check out some of the tasty treats new in<br />
store – and some delicious recipes to try, as well as the<br />
chance to win prize packs of our featured products.<br />
Rapt about wraps<br />
Made with good honest ingredients,<br />
Gerry’s Wraps offer a healthy tasty option<br />
for coeliacs, diabetics and the health<br />
conscious.<br />
Boasting dietary options including<br />
gluten free, nut free, vegan, dairy free,<br />
yeast free, high fibre, low in fat and<br />
sugar, these wraps are something to get<br />
excited about. Best of all, they taste great<br />
and won’t crack after you heat them.<br />
Gerry’s Wraps was started in 2011 by<br />
Kiwi bakers Lance McCarthy and Gerry<br />
Barrett. The friends began with a small<br />
tortilla and naan-bread-making oven<br />
after their first business was ruined in the<br />
2011 Christchurch Earthquake.<br />
WIN WIN WIN<br />
Treat your tastebuds to some<br />
awesome gluten free Gerry’s Wraps<br />
(recipes online at gerrys.co.nz/<br />
recipes) by entering to win one of<br />
FIVE prize packs, containing Go<br />
No Gluten Super Spinach Wrap,<br />
Go No Gluten Large Wrap, Go No<br />
Gluten Medium Wrap and Corn<br />
Star mini wrap.<br />
To enter, email your name and<br />
address, with Gerry’s Wraps<br />
in the subject line, to win@<br />
fitnessjournal.co.nz or enter online<br />
at fitnessjournal.co.nz<br />
Winners will be announced on the<br />
<strong>Fitness</strong> <strong>Journal</strong> and Gerry’s Wraps<br />
Facebook page in early April.<br />
Entries close <strong>March</strong> 31 <strong>2017</strong><br />
“We’ve been mates for 28 years and it<br />
is personal to us, so we hand pick all our<br />
wraps to ensure they are packed with the<br />
best, tastiest and most healthy ingredients<br />
we can find.”<br />
Gerrys.co.nz<br />
Gut Health &<br />
Fermented food<br />
Workshop<br />
Gut health is so important to maintain a<br />
heathly body. Come and learn everything<br />
you need to know from some of the<br />
most knowledgeable people<br />
Annita from the Kefir Company,<br />
Kraut Demo by Jo from Be Nourished<br />
and Nutrition coach Michelle Yandle<br />
Range of gut health suppliers instore<br />
to answer question & tastings.<br />
Turkish light lunch tostadas<br />
A healthy alternative to bread and sandwiches,<br />
these tasty tostadas are a bit<br />
of eye candy and a tasty treat. Sweet,<br />
savoury, nutty and cheesey – delish!<br />
Ingredients<br />
200gm hummus<br />
1 small bag of fine lettuce greens or<br />
rocket<br />
140gm walnuts or walnut pieces<br />
1 red apple cored with skin on and diced<br />
into 1cm cubes<br />
1 small bag of red seedless grapes<br />
1 pack of creamy blue cheese<br />
Olive oil spray<br />
1 pack of Gerry’s Go No Gluten Wraps<br />
Medium (for wheat-free, gluten-free<br />
option)<br />
or<br />
1 pack of Gerry’s Go Low Carb Wraps (for<br />
low-carb option)<br />
Directions<br />
Makes 6 tostadas (six servings)<br />
Prep time: 20 mins<br />
Cooking time: 10 mins<br />
Preparing the tostadas<br />
Tostadas may be prepared ahead and<br />
stored in an airtight container for a few<br />
days, although they really are best fresh<br />
and a little warm from the heating.<br />
Heat wraps in sandwich press, frypan<br />
(until steaming) or oven (200C for around<br />
7 mins) until hot but not burnt and leave<br />
to cool. Brush Go No Gluten Wraps with<br />
a little water before heating. Wraps will<br />
harden as they cool. If heating in the<br />
oven, spray a little olive oil spray 0n the<br />
tray beforehand.<br />
Dressing the tostadas<br />
When cool and hard, spread each wrap<br />
liberally with hummus – about the<br />
same as you’d put on toast but not too<br />
much ahead of time as the moisture in<br />
the hummus will eventually soften the<br />
tostadas<br />
Top with greens, then apples, then<br />
grapes, walnuts and globs (around a teaspoon<br />
each of blue cheese torn apart with<br />
your hands).<br />
Season with salt and pepper and a<br />
little dressing of your choice if you wish<br />
although there should be no need as the<br />
flavours of sweet grapes and apples married<br />
with the saltiness of the blue cheese<br />
should balance nicely on their own.<br />
Saturday 25th <strong>March</strong>, 3pm till 5pm<br />
Limited tickets avalible $20.00 purchase in store<br />
Dinsdale Shopping Centre<br />
Monday to Friday 9am–5:30pm<br />
Saturday 9am – 2:30pm<br />
Ph: 07 847 7045<br />
Facebook: bininndinsdale11<br />
K3992R<br />
32 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Leftovers for<br />
breakfast<br />
From what I’ve experienced, there are two extremes of<br />
people when it comes to selecting what will constitute a<br />
‘healthy start to the day’.<br />
Some people choose what they think<br />
is ‘ultra-healthy’ and go for green<br />
smoothies or paleo and gluten-free<br />
options.<br />
Other people continue to eat what was<br />
once considered healthy — everyday<br />
staples such as gluten-containing toast<br />
and processed cereal. There has to be<br />
some happy medium between these polar<br />
positions.<br />
Why not just eat last night’s leftovers<br />
for breakfast two to three times a week?<br />
Leftovers are quick, easy, versatile, and<br />
they ensure you have a varied and complete<br />
breakfast. Leftovers also stop waste<br />
and they’re economical.<br />
Join the breakfast club<br />
Many people are confused as to what<br />
constitutes a ‘healthy breakfast’. To the<br />
‘health conscious’, traditional options are<br />
off limits as they contain gluten (toast,<br />
cereals, and porridge).<br />
They are also often processed or contain<br />
a lot of sugar. So, instead they cram<br />
as many veggies and fruit as possible into<br />
a morning smoothie (and then wonder<br />
why they have digestive complaints).<br />
Other people are happy to chomp away<br />
on toast (and Vegemite, honey or jam)<br />
or Weet-Bix (and dairy milk) on a daily<br />
basis.<br />
They think that these types of foods<br />
are perfectly acceptable everyday solu-<br />
tions to break-the-fast and maintain<br />
their good health.<br />
Leave it out<br />
When making breakfast decisions, keep<br />
in mind that not everyone has Coeliac<br />
disease, nor does everyone have a gluten<br />
or wheat intolerance.<br />
The majority of people can eat gluten<br />
and wheat products in moderation. And<br />
thank goodness for that, as the majority<br />
of people couldn’t afford to feed their<br />
family the expensive substitutes on a daily<br />
basis (e.g. Paleo or gluten-free breads<br />
and cereals).<br />
And, if you’re someone who feels obligated<br />
to have a green smoothie for brekky<br />
every day, please realise that we don’t<br />
actually need to consume extra veggies<br />
and fruit in our diets.<br />
We just need to make sure we consume<br />
the required amount (5+ servings<br />
daily — preferably organic). Many of<br />
us are too busy getting into our cereal,<br />
bread, pasta, dairy products, rice and processed<br />
foods, that we forget to eat enough<br />
fresh foods.<br />
Last night’s leftovers for breakfast<br />
You could eat leftovers every day if you<br />
wanted to (because they will be varied),<br />
or you could just use this as a meal idea a<br />
few times per week.<br />
You could include two other options to<br />
have on the days you don’t have leftovers.<br />
For example, on these days you could<br />
have a couple of pieces of toasted sourdough<br />
with nut butter and tomato, or a<br />
bowl of gluten-free cereal and fruit and<br />
non-dairy milk.<br />
If you do this, not only are you<br />
keeping the gluten low in your diet, but<br />
you’re also keeping down the number of<br />
expensive gluten free products you might<br />
need. By eating last night’s leftovers, you<br />
also get more veggies into your breakfast<br />
regime - if this is your goal.<br />
Note: If you’re used to taking your leftovers<br />
for lunch, you’ll now simply make<br />
yourself something fresh to take with you<br />
e.g. a chicken salad sandwich, throw together<br />
some tuna salad, or make yourself<br />
a ‘wrap’.<br />
Reconstruct your leftovers<br />
Get creative and have a play around with<br />
the following:<br />
• Omelettes or frittatas<br />
• Veggie hash/fritters<br />
Make sure you include some protein<br />
(eggs/salmon/sardines/beans/lentils/haloumi<br />
or meat)<br />
• Beans<br />
Add fresh veggies and a good quality<br />
piece of buttered rye toast (if you’d like)<br />
• Salmon<br />
Add fresh veggies<br />
• Sourdough toast<br />
With nut-butter/sardines/miso paste or<br />
tahini + tomato or avocado<br />
• A simple home-made muesli<br />
Add fresh fruit + non-dairy milk<br />
• Porridge or grits<br />
Add fresh fruit and non-dairy milk<br />
Note: Grits is a dish of coarsely ground<br />
maize kernels boiled with water or milk<br />
• Various types of smoothies<br />
Because smoothies do not promote correct<br />
digestion (as you don’t chew them)<br />
be sure to drink these slowly to improve<br />
your digestion, and assimilation.<br />
With leftovers, you don’t have to<br />
think about what you’re going to eat for<br />
breakfast, as it’s already prepared (ideally<br />
‘from scratch’). It will also be custom-made<br />
to suit your particular dietary<br />
requirements. All you need to do is gently<br />
heat it, crudely reconstruct it, or eat it ‘as<br />
it comes’.<br />
• Bubble and squeak<br />
Shallow-fry leftover vegetables and add<br />
some protein to this (eggs/salmon/sardines/beans/lentils/haloumi<br />
or meat)<br />
One pot wonders<br />
You could gently reheat these on the<br />
stove or in the oven…<br />
• Soup or stew<br />
• Stir-fry or risotto<br />
• Homemade pizza<br />
Other breakfast options<br />
While you might not have time to prepare<br />
these ‘fresh’ breakfasts during the week,<br />
make sure you do so in the weekend.<br />
• Eggs — any style<br />
Add fresh veggies (cooked tomato, courgette,<br />
spinach, or mushrooms)<br />
BY LISA FITZGIBBON<br />
Lisa Fitzgibbon is a qualified (2006),<br />
experienced and registered naturopath and<br />
medical herbalist (with NZAMH). She has<br />
been involved in the natural health industry<br />
since 2004. She draws on her professional<br />
training and experience, as well as her own<br />
personal experience to bring realistic, holistic<br />
health advice. For more information on<br />
Lisa, follow her blog www.lisasaid.so or visit<br />
oomphhealth.co.nz<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 33
Beauty Spot<br />
Look and feel your best for an instant<br />
happiness and confidence boost.<br />
We’ve chosen some of our favourite<br />
products...<br />
Nearly Nude<br />
If you prefer more of the natural sun-kissed look, then the Nude Perfection<br />
collection from Designer Brands (DB) is proof that your skin can enjoy a<br />
natural glow – without a big price tag. Designed to have you glowing from<br />
the inside out, the collection includes the Glow Get Em Bronzer, Enlighten<br />
Me Pressed Illuminator and luscious nail and lip colours. Not only is the entire<br />
collection refreshingly affordable, it is also certified vegan and cruelty free.<br />
Available from pharmacies nationwide.<br />
Luscious Locks<br />
For healthy happy hair, treat your tresses to pure<br />
Kiwi-made goodness this summer. The Ashley &<br />
Co hair care range is packed with essential oils and<br />
delicious ingredients like crushed mint, lemongrass<br />
and blackcurrant buds. It’s also Ecocert approved, so<br />
there’s nothing but natural for your hair and scalp.<br />
Ashleyandco.co.nz<br />
Natural skin care<br />
Take good care of your body naturally – with the Swisse<br />
range of natural skincare products. This iconic brand recently<br />
added a swag of goodies to its collection, including an<br />
Echinacea moisturiser and sea salt body polish. Like the<br />
entire Swisse Skincare range, the new formulas luxuriously<br />
combine vitamins, minerals, antioxidants and sustainably<br />
sourced botanical extracts that are friendly to your body and<br />
the environment. All new products are also fragrance-free.<br />
facebook.com/SwisseSkincare<br />
Make up with love<br />
There’s something extra gratifying<br />
about using makeup which is<br />
100% natural. Inika is the most<br />
Certified Organic makeup brand in<br />
the world and we’ve long been a<br />
fan, especially since it developed<br />
the world’s first certified organic<br />
vegan lipstick. Now added to<br />
the range is an impressive Baked<br />
Mineral Foundation, Bronzer and<br />
Illuminisor using a completely<br />
natural method; all are baked in<br />
Italy on terracotta tiles - without<br />
talc or harmful chemical fillers<br />
which are often used in pressed<br />
cosmetic products. How’s that for<br />
ingenious? Treat your skin with respect and love – and<br />
Inika. Inikaorganic.com<br />
34 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
Brush on sun protection<br />
Protecting your skin from the sun has<br />
never been easier, thanks to this Brush<br />
On Block. The cleverly compact mineral<br />
sunscreen (SPF30) is perfect for a quick<br />
flick of sun protection. The mineral<br />
translucent powder can be worn under or<br />
on top of makeup – and won’t leave you<br />
with that white or sticky residue of many<br />
sunblocks. Plus it’s water resistant for<br />
up to 80 minutes and<br />
ideal for teenagers<br />
who play sports. And<br />
best of all, Brush On<br />
Block is vegan and<br />
contains no parabens<br />
or other nasties.<br />
Houseofcamille.co.nz<br />
WIN WIN WIN<br />
Skin deep<br />
If you’ve ever admired the unblemished porcelain skin<br />
many English women possess, you’re most likely be<br />
enamoured of the Katherine Daniels skincare collection.<br />
Recently launched into New Zealand, it has been<br />
developed by sisters in England with more than 60 years<br />
of beauty therapy experience between them. Inspired<br />
to create a range of products for the most common skin<br />
types and conditions, the<br />
sisters wanted to<br />
de-mystify the<br />
skin and ensure<br />
outstanding<br />
results without<br />
complicated<br />
products or<br />
confusing regimes.<br />
All products are<br />
result-driven and use<br />
active ingredients<br />
extracted from plant,<br />
marine, collagen<br />
and biotechnology<br />
sources.<br />
Enter No.3 – the brainchild of Cheryl and<br />
Wayne Lewis. Made in New Zealand with<br />
plant-based ingredients and no harmful<br />
chemicals, the range includes the luscious<br />
Rejuvenating Day Cream with Cucumber<br />
Extract and Restorative Night cream with<br />
Marshmallow Root Extract.<br />
The latest addition to the collection has<br />
been an instant success and the couple<br />
have been inundated with demand since<br />
launching their Underbalm natural<br />
deodorant (no harsh chemicals, no<br />
artificial anything and made with organic<br />
ingredients).<br />
<strong>Fitness</strong> <strong>Journal</strong> chats with Cheryl....<br />
How was No.3 started? Wayne and I always<br />
wanted to grow a business together.<br />
At the beginning of 2014 we decided<br />
to create and develop natural skincare<br />
products, with a philosophy of trust and<br />
honesty with customers.<br />
Background? I spent my formative years<br />
in South Waikato/Tokoroa, before<br />
studying sports science, law, and<br />
economics at Waikato University. Six<br />
years and a couple of degrees later, I<br />
moved to Wellington where I worked for<br />
a decade in economic development-based<br />
roles, before heading to Bay of Plenty.<br />
Kiwi success<br />
New Zealand boasts an impressive collection of natural<br />
skincare ranges. We’re big fans of products boasting<br />
natural ingredients and Kiwi ingenuity.<br />
Why you are so passionate about your<br />
business? Because everything about No3<br />
is honest and real. Every product we sell<br />
is designed and created by us. After our<br />
two boys, Jacob and Gabriel, it is our third<br />
baby – No3.<br />
Why is natural skincare important? What we<br />
put onto our bodies is just as important<br />
as what we put into our them. This is<br />
so often overlooked. The amount of<br />
nasty chemicals in everyday cosmetics<br />
and skincare is concerning, so we<br />
ensure our products are safe. We only<br />
produce products we are happy to use on<br />
ourselves, our children, and our dogs.<br />
What's your hero product and why?<br />
Underbalm! It’s gone a bit crazy since we<br />
launched it last year. The interest from<br />
people wanting to use natural deodorant<br />
with no aluminium has taken us by<br />
surprise. It really works and people keep<br />
coming back for more.<br />
Your top five tips for summer skin care?<br />
1. Hydrate<br />
2. Deodorise<br />
3. Moisturise<br />
4. Be sun smart<br />
5. Keep it simple and as natural<br />
as possible.<br />
For more information, visit No3.co.nz<br />
Experience the benefits of the Katherine Daniel's skincare<br />
range and enter to win a prize pack of the Katherine<br />
Daniels Gentle Oil and Salt Exfoliator and Nourishing<br />
Hydrating Balm.<br />
To enter, email your name and address, with Katherine<br />
Daniels in the subject line, to win@fitnessjournal.co.nz or<br />
enter online at fitnessjournal.co.nz<br />
Entries close <strong>March</strong> 31 <strong>2017</strong><br />
fitnessjournalwaikato<br />
FITNESS JOURNAL MARCH <strong>2017</strong> 35
Turning ripples into<br />
waves in Waikato<br />
Swimming is a bit different from most recreational activities.<br />
It’s not just a sport, it’s a fantastic health and wellbeing activity<br />
and in a country surrounded by water, it’s a crucial life skill.<br />
While most Kiwi kids love<br />
swimming, interestingly, it’s<br />
not just the kids. Sport NZ’s<br />
2013/14 Active NZ survey<br />
results show that swimming is the second<br />
most popular recreation activity (behind<br />
walking) in the 16–75 age group.<br />
And as the Waikato region’s RSO<br />
charged with delivering swimming,<br />
Swimming Waikato is very aware that it<br />
needs to do a fantastic job.<br />
And it has been - starting with a significant<br />
change in the way swimming was<br />
delivered back in mid 2014 when Clive<br />
Power was employed in a part-time role<br />
to work with a group of senior coaches.<br />
The brief was to develop a Regional<br />
Development Pathway, which has since<br />
become the guiding document for how<br />
swimming is delivered in the region.<br />
During his initial two years with Swimming<br />
Waikato, Clive was also working as<br />
head coach of the National programme in<br />
the lead-up to Rio.<br />
In late 2016, the Swimming Waikato<br />
Board decided it was time to expand the<br />
coaching role associated with the Regional<br />
Development Pathway into a full-time<br />
one, and as luck would have it, Clive was<br />
available.<br />
We asked Swimming Waikato’s executive<br />
officer, Cherie McCleery, to reflect on<br />
the last two and a half years:<br />
“Clive and I started with Swimming<br />
Waikato on almost the same day, and it’s<br />
been a busy time in swimming in Waikato<br />
ever since.<br />
We’ve trialled a few different swim<br />
meet structures, before settling on a<br />
tiered system that provides a great<br />
competitive pathway for our swimmers.<br />
We’ve introduced a heap of new fun initiatives<br />
for our juniors and we’re seeing<br />
a tidal wave of talented young swimmers<br />
coming through our club programmes.<br />
We’ve introduced combined squad<br />
coaching sessions for our senior swimmers<br />
and we’re hosting regular coaches’<br />
breakfasts which provide a group of our<br />
senior coaches with the opportunity to<br />
share their knowledge with their peers.<br />
For our smaller clubs, we’ve introduced<br />
the concept of ‘Secondary Hubs’<br />
and this year, we’ll be encouraging more<br />
collaboration between our hub clubs by<br />
way of shared club nights, technique clinics<br />
and coach development opportunities.<br />
We’ve also piloted our adult ‘Swimming<br />
For (Your) Life’ programme with<br />
members of the Waikato Chiefs squad and<br />
we’re looking forward to offering this<br />
programme to corporates and community<br />
groups throughout the year.’<br />
Swimming Waikato recently hosted the<br />
Central Long Course Champs which saw<br />
more than 280 top swimmers from Bay of<br />
Plenty, Hawke’s Bay/Poverty Bay, Wairarapa<br />
and Waikato challenge themselves<br />
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finals in the afternoon.<br />
Knowing the hours that these athletes<br />
train, the hours of planning and support<br />
provided by their coaches, and the<br />
dedication shown by the region’s officials<br />
to deliver quality meets is what inspires<br />
the Swimming Waikato team to aim to<br />
improve the support that they provide at<br />
regional level.”<br />
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fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 37
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<strong>Fitness</strong> <strong>Journal</strong><br />
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38 FITNESS JOURNAL MARCH <strong>2017</strong><br />
www.fitnessjournal.co.nz
GJ GARDNER<br />
dedicated to the<br />
business of fitness<br />
A good level of fitness leads to a strong and healthy mind which<br />
functions pretty much like the sharpest knife in the drawer.<br />
What a statement, you might<br />
say.But have a chat with<br />
Jeff de Leeuw, managing<br />
director of G.J. Gardner<br />
Homes, the Waikato region’s largest<br />
new home builder and fitness in the<br />
workplace comes across strongly.<br />
While it is not a hard and fast<br />
philosophy, Jeff believes fitness has<br />
helped their company and personnel to<br />
succeed.<br />
Although Jeff freely admits he<br />
struggles sometimes, he is keen on<br />
maintaining his own fitness level and<br />
over the years has completed various<br />
competitions and events.<br />
While leading by example Jeff and<br />
his father Bob completed the Wellington<br />
to Auckland cycle challenge, have<br />
ridden round Taupo a number of times<br />
and knocked off a few half marathons<br />
and the like.<br />
Within the office team there are<br />
multiple bike races, running events,<br />
mud runs, business house tennis<br />
teams, corporate rowing, indoor soccer<br />
and netball participation. They even<br />
have a New Zealand top 10 multisport<br />
athlete, Jo Chalmers in the office. The<br />
company draughtsperson’s next event<br />
is ‘The Goat’ an off road run from<br />
Whakapapa to Turoa around the rocky<br />
sides of Mt Ruapehu.<br />
The company also has a touch rugby<br />
team playing out of the G.J. Gardner-sponsored<br />
Suburbs Community<br />
Sports Club and sponsors the Whangamata<br />
Run Walk festival which was<br />
held last month.<br />
“This sort of support captures a variety<br />
of people that hopefully puts our<br />
business front of mind and may one<br />
day consider a G.J. Gardner Home,”<br />
said Jeff.<br />
“We also have a corporate responsibility<br />
to look after our staff,” he said.<br />
“We know that the fitter and healthier<br />
people are, the better they are able to<br />
concentrate, handle stress and function<br />
more confidently” Therefore, one<br />
thought was to give everyone the opportunity<br />
to up their level of fitness.<br />
Jeff took the philosophy seriously<br />
and endeavoured to identify mechanisms<br />
to assist with getting his team<br />
healthy if they were interested. They<br />
took to it like ducks to water with their<br />
first steps being to the gym.<br />
They knocked on the door of City<br />
<strong>Fitness</strong> in Te Rapa, not too far from<br />
the G.J. Gardner office and were delighted<br />
with the support. We assisted<br />
with their memberships and the team<br />
uses the facilities as they wish.<br />
We gave the team the opportunity<br />
to have an individualised fitness plan<br />
with personal trainer Daniel Hyett.<br />
They were then put through their paces<br />
with an initial fitness test.<br />
“Daniel is a really positive, encouraging<br />
and extremely knowledgeable<br />
guy” said Jeff“ For those that got<br />
involved, they each had their measurements<br />
done, heart rates taken and<br />
forward planning was based on that.<br />
“The team has been very supportive<br />
of the idea,” said Jeff. “And it has<br />
proved beneficial through the workplace<br />
with sharper decision-making<br />
and certainly higher levels of health<br />
and fitness.”<br />
Nationally sponsored athletes have<br />
visited from time-to-time to speak to<br />
staff on their specialised subjects.<br />
Most recently, Erin Taylor, nutritionist<br />
and Olympic kayaker, was<br />
engaged to talk to the staff on healthy<br />
eating.<br />
“This was well received and as well<br />
she devised eating plans for some the<br />
team,” said Jeff. It’s all about balance<br />
and moderation.<br />
Flexible hours allow staff members<br />
Jeff de Leeuw and Emerson Irvine<br />
to use time most efficiently as long as<br />
they remain on the company side of<br />
the ledger.<br />
“Everything we put in place has received<br />
the support of the G.J. Gardner<br />
‘family’ and has added strength to our<br />
work/life balance,” said Jeff.<br />
G.J. Gardner Homes lead the market<br />
in many respects, mainly based around<br />
their great homes, value and reputation.<br />
But maybe it’s the leading of the<br />
market in healthy living responsibilities<br />
that makes the difference.<br />
fitnessjournalwaikato FITNESS JOURNAL MARCH <strong>2017</strong> 39
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40 FITNESS JOURNAL MARCH <strong>2017</strong><br />
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