Fitness Journal September 2016
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<strong>Fitness</strong> <strong>Journal</strong><br />
WAIKATO EDITION VOLUME 3 : ISSUE 9 SEPTEMBER <strong>2016</strong> HEALTH | PERFORMANCE | WELLBEING<br />
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2 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
From the editor<br />
COMPETITION CORNER<br />
Wow what a month. I feel exhausted<br />
and that’s just from<br />
watching our finest athletes in<br />
action! I’m pretty sure that even<br />
the most active among us enjoyed<br />
some serious couch time<br />
recently, soaking in the atmosphere<br />
and performances of the<br />
Rio Olympics.<br />
I know there were plenty<br />
of late nights in our house,<br />
cheering on friends and favourite<br />
athletes. And while I hate<br />
to say ‘I told you so’ (actually<br />
I love it), just as I predicted,<br />
some new stars were thrust into<br />
the limelight.<br />
Eliza McCartney has become<br />
the sweetheart of New<br />
Zealand, with her charm and<br />
infectious delight at the Olympics<br />
igniting a nation. Already<br />
the sport of pole vaulting is<br />
enjoying the positive impact of<br />
her achievements, with enraptured<br />
school kids clamouring to<br />
find out more.<br />
Our hometown hero Eric<br />
Murray (and of course Hamish<br />
Bond) – what a pair. Two truly<br />
outstanding athletes who have<br />
dominated in rowing since teaming<br />
up.<br />
Then Mahe Dysdale; surely<br />
the closest finish ever seen in<br />
the sport of rowing. What a<br />
heart-stopping<br />
finish. And Luuka Jones, Lisa<br />
Carrington, Pete Burling and<br />
Blair Tuke; so much success on<br />
the water.<br />
Special mention must go to<br />
another local athlete, Clarke<br />
Johnstone; less well known to<br />
wider New Zealand because of<br />
his involvement in eventing, but<br />
who can forget those fraught<br />
moments when he held the<br />
possibility of winning both team<br />
and individual gold. His first (but<br />
surely not last) Olympic games<br />
with his magnificent horse Balmoral<br />
Sensation.<br />
The event was a timely reminder<br />
that while of course we<br />
strive for gold, there’s more to<br />
being a winner than crossing the<br />
finish line first. Like I said - wow,<br />
what a month.<br />
Kick start your health<br />
Treat yourself and your body to improved<br />
wellness with this amazing<br />
BePure prize pack of products,<br />
valued at more than $370 and designed<br />
by holistic nutritionist Ben Warren.<br />
The perfect combination to help kickstart<br />
a healthier lifestyle, this BePure<br />
prize pack provides your body with the<br />
essential nutrients it needs to function<br />
at its best.<br />
The BePure range of nutritional<br />
products were developed by Ben Warren<br />
after years of research into soil, nutrition<br />
and what bodies need to function with<br />
optimal health.<br />
The prize includes: BePure Ten<br />
(CoQ10), BePure Three, BePure One,<br />
Superboost C and Adrenal Regulator.<br />
To enter, email your name,<br />
address and contact phone number<br />
to win@fitnessjournal.co.nz with<br />
BePure in the subject line, or enter at<br />
fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 30, <strong>2016</strong><br />
Lisa Potter<br />
EDITOR<br />
Find us on facebook:<br />
fitnessjournalwaikato<br />
<strong>Fitness</strong> <strong>Journal</strong><br />
HEALTH | PERFORMANCE | WELLBEING<br />
The <strong>Fitness</strong> <strong>Journal</strong> team<br />
EDITOR Lisa Potter<br />
M: 021 249 4816 E: lisa@fitnessjournal.co.nz<br />
DIRECTOR Alan Neben<br />
P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz<br />
SALES DIRECTOR Deidre Morris<br />
P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz<br />
ADVERTISING SALES MANAGER Jody Anderson<br />
P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz<br />
ADVERTISING ACCOUNT MANAGER Candra Hansen<br />
P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz<br />
GRAPHIC DESIGNER Tania Hogg<br />
P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz<br />
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COMPETITION TERMS AND CONDITIONS:<br />
<strong>Fitness</strong> <strong>Journal</strong> competitions are open to NZ residents only. One entry per person, per competition. Prizes are not<br />
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after the draw. By entering this competition you give permission for <strong>Fitness</strong> <strong>Journal</strong> to contact you from time to time<br />
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delivering a prize. Winners may be requested to take part in promotional activity and <strong>Fitness</strong> <strong>Journal</strong> reserves the right<br />
to use the names of the winners and their photographs in any publicity.<br />
When it comes to fuelling your<br />
body, the CHIA range of drinks<br />
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Enter to win a 12 pack of CHIA drinks<br />
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To enter, email your name and contact<br />
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to win@fitnessjournal.co.nz or enter at<br />
fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />
Cheeky Chia<br />
<strong>Fitness</strong> <strong>Journal</strong>’s new team member<br />
Candra Hansen is taking up the sales<br />
reins at <strong>Fitness</strong> <strong>Journal</strong>, with a huge<br />
passion for the world of fitness, health<br />
and wellbeing. From a young age she has been<br />
immersed in the world of sport, competing<br />
in swimming, kayaking and surf lifesaving.<br />
After 15 years at a national level, she now<br />
participates in social squash and as many<br />
running events as she can.<br />
A natural flair for marketing drew her to<br />
the media industry and after managing a local<br />
gym for five years, she joined the Waikato<br />
Business Publications team in 2014. Candra’s<br />
focus is now advertising sales for <strong>Fitness</strong><br />
<strong>Journal</strong> and she is keen to introduce new<br />
features each month, and continue to grow<br />
both the print edition and online engagement.<br />
If you are interested in promoting your<br />
business, product or service in <strong>Fitness</strong><br />
<strong>Journal</strong>, email candra@wbn.co.nz or phone<br />
027 386 2226<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 3
Please Sir, can I have some more...<br />
Once considered a food of the impoverished,<br />
bone broths are back with a vengeance. Nourish<br />
yourself with a Best Bones nutrient-dense dose of<br />
goodness. I love the logic behind the benefits of<br />
bone broths, but to be honest, have neither the<br />
time or inclination to<br />
make them regularly.<br />
And now I don’t<br />
have to. Rich and<br />
flavourful, Best Bones<br />
broth is made from<br />
100 percent certified<br />
organic NZ ingredients<br />
and handcrafted<br />
in small batches.<br />
Available locally at Bin<br />
Inn Dinsdale.<br />
Bestbonesbroth.co.nz<br />
Just S’well<br />
There’s more to these environmentally friendly<br />
drink bottles than just sleek good looks. What<br />
started as one woman’s mission to rid the world<br />
of plastic bottles has become a global success,<br />
with charitable partners dotted around the world.<br />
The S’well bottle is not only beautifully crafted, it<br />
keeps drinks cold for 24 hours and hot for 12.<br />
Swellbottle.com<br />
Cheers for CHIA<br />
In a world where crayon coloured<br />
drinks reign supreme, it’s<br />
refreshing to discover the 100<br />
percent natural goodness of the<br />
vibrant CHIA range. Crafted in<br />
Nelson, delicious chia seeds,<br />
blended with natural fruit create<br />
flavoursome nutrient rich drinks.<br />
Perfect for athletes and foodies<br />
alike. Chia.co.nz<br />
Luscious legs<br />
Add some personality to your workout with these<br />
vibrant designs from flipyourdog.co.nz. Our fave<br />
are the Teeki Lightning in a bottle pants. Quality<br />
legwear for maximum performance happiness.<br />
Flipyourdog.co.nz<br />
#loveit<br />
These are a few of our<br />
favourite things...<br />
Pedal power<br />
First there were e-books, then e-dating... and now<br />
the e-bike. While I’m not convinced of the physical<br />
benefits of having a bike which does all the work<br />
for you (well I am actually, I’m just too ashamed to<br />
admit it), there’s no denying it’s a pretty awesome<br />
way to travel the country. Defy the traffic and soar<br />
up hills on this seductively appealing Pedego<br />
creation. Evolutioncycles.co.nz<br />
Snack addiction<br />
I’m officially addicted to the goodness of Venerdi Paleo<br />
grain free crackers. These protein rich treats are packed<br />
with ingredients including turmeric, omega 3 and activated<br />
seeds and nuts, and then topped with Moroccan spices.<br />
They’re quite simply a taste sensation. Top with avocado<br />
and it’s the perfect anytime pick-me-up.<br />
Venerdi.co.nz<br />
Skin goodness<br />
Refresh and revitalise your<br />
skin with this simply delicious<br />
Nellie Tier body scrub.<br />
Choose from May Chang &<br />
Mandarin, or Ylang Ylang<br />
and Bergamot – your skin will<br />
thank you. Crafted with love by three<br />
generations of women, the Nellie Tier<br />
range includes face, bath and body<br />
products. It’s all just natural goodness.<br />
Nellietier.co.nz
BOOK CORNER<br />
How it Works: The Dad<br />
Jason Hazeley, Joel Morris<br />
Penguin Books NZ, $21<br />
Hoodie style<br />
Active wear has never been so smart.<br />
This ZNE hoodie is the first release<br />
from the Adidas new Athletics<br />
range. Designed as pre-match<br />
wear, the goal is to help athletes<br />
achieve complete mental focus.<br />
Key elements include reduced<br />
noise distraction, minimal visionary<br />
distraction and protection from<br />
discomfort. Plus it has sleek good<br />
looks. adidas.com<br />
Mat Madness<br />
Take your yoga to the next level, by practising on<br />
these Mad Yoga eco-conscious yoga mats. Made from<br />
natural tree rubber and printed with water based inks,<br />
the super absorbent microfiber top layer doubles as a<br />
towel and helps keep your poses steady. Designed<br />
for yoga, hot yoga, pilates and other sweaty<br />
exercise, the even-better news is that<br />
once done, you can throw in the<br />
washing machine for an<br />
easy clean.<br />
Madyoga.co.nz<br />
Proof at last that the highly collectible<br />
Ladybird books aren’t just for kids. This<br />
tongue-in-cheek insight into a dad’s<br />
life is sure to have you chuckling. It’s<br />
brilliantly funny and cheeky, making<br />
possibly the perfect Father’s Day gift. Use<br />
it as a guide to understand the realities of<br />
just how dads' minds work. This is just<br />
one in a series on topics which include<br />
other delights such as The Mid-Life Crisis,<br />
The Hipster and The Shed.<br />
The Kiwi Pair<br />
By Hamish Bond and Eric Murray<br />
Penguin NZ, $40<br />
Two of New Zealand’s most legendary<br />
rowers, Eric Murray and Hamish Bond,<br />
were hardly back on NZ soil from their Rio<br />
Olympics glory (gold is the only colour they<br />
know), when extracts from The Kiwi Pair<br />
hit headlines. And yes, it’s just as good a<br />
read as it promises, offering a fascinating<br />
insight into the vastly different minds<br />
of these two supreme athletes. And as<br />
remarkable as they are on the water, they<br />
should also be cherished for the many other<br />
facets of their personalities. I sat down<br />
for a quick flick through the book, but<br />
quickly absorbed and read it through from<br />
beginning to end. And now my son has<br />
commandeered it. Which is just fine with<br />
me. This Kiwi pair are two mighty fine role<br />
models for any teenager – or adult.<br />
WIN WIN WIN<br />
Words of wisdom<br />
We’re loving the words of wisdom from health guru Dr Libby<br />
in her latest book Women’s Wellness Wisdom. Packed with<br />
gems of information, it is delightfully presented on topics which<br />
challenge, educate and provoke insight. It’s the perfect book<br />
for every home with girls and women. It can also help you to<br />
understand the “why” behind some common frustrations – from<br />
the weight you can’t shift, to why you feel trapped on the “stress<br />
express”, or why you find it so difficult to say “no” to some<br />
people. Take a journey of discovery about your mind, body and<br />
health, gently guided by Dr Libby. Drlibby.com<br />
WIN WIN WIN<br />
We have a copy of Dr Libby’s Women’s<br />
Wellness Wisdom to be won.<br />
To enter, email your name and contact<br />
details, with Dr Libby’s Wisdom in the<br />
subject line, to win@fitnessjournal.co.nz<br />
or enter at fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />
Starlight Stables<br />
Soraya Nicholas, Puffin $15.99<br />
Having grown up on a diet of horsey books by the Pullein-Thomson<br />
sisters, it’s been quite a while since I’ve come across a modern day<br />
version with same appeal. New Zealand author Soraya Nicholas may be<br />
the answer. Her previous award-winning romance novels have already<br />
gained her quite a following of fans, and the Starlight Stables series<br />
is sure to appeal to horse-mad youngsters of all ages. With enough<br />
horsey knowledge in there to satisfy those who know the difference<br />
between a fetlock and forelock, there’s plenty of fun tales around the<br />
antics of three horse-crazy friends, intertwined with universal themes<br />
of friendship, peer pressure, loss and bereavement.<br />
We have a set of four Starlight Stables books to win. To enter, email<br />
your name and contact details to win@fitnessjournal.co.nz with<br />
STARLIGHT STABLES in the subject line, or enter at fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 20, <strong>2016</strong>.<br />
FITNESS JOURNAL SEPTEMBER <strong>2016</strong>
Hugely driven to help<br />
people change their lives;<br />
from elite athletes through to<br />
busy parents and teens, he is<br />
fast on his way to becoming<br />
something of a New Zealand<br />
icon, regularly travelling<br />
the country to spread his<br />
message around wellness.<br />
BY LISA POTTER<br />
While his tagline is that of ‘holistic<br />
nutritionist’, that’s kind of<br />
like calling Usain Bolt ‘a bit of<br />
a jogger’.<br />
In fact it is hard to sum Ben up in just<br />
a few pithy words. Yes, he’s a holistic<br />
nutritionist with a truckload of qualifications<br />
and achievements to his name – but<br />
more impressive is his genuine delight<br />
in helping educate people around living a<br />
healthier life.<br />
Never one to shy away from a challenge,<br />
his mission is to build a new future<br />
of health. How? By empowering and<br />
educating New Zealanders on the importance<br />
of nutrition. And in order to do this,<br />
he has a heavy schedule of seminars and<br />
online programmes, including live chats.<br />
And that’s in between trying to achieve<br />
work/life balance in his own home,<br />
running a highly demanding business (Be<br />
Pure) and taking the time to get to know<br />
the stories behind the many people he<br />
helps.<br />
While he works with elite athletes and<br />
some of our nation’s sporting heroes,<br />
he’s equally invested in every person he<br />
connects with – and with regular presentation<br />
evenings held around the country,<br />
he’s fast becoming more widely known<br />
(and admired) than most of our high<br />
profile politicians.<br />
And better still – his message is far<br />
more palatable.<br />
Ben’s message encompasses everything<br />
from nutrition and exercise to the<br />
impact of stress, chemicals and growing<br />
food. When speaking, he sometimes<br />
shoots off on tangents, as he enthusiastically<br />
struggles to share as much information<br />
as he can. However, despite the<br />
diversity of topics, his message stays pure<br />
– he wants New Zealanders to die of old<br />
age, not sickness.<br />
“Amazing health is the culmination of<br />
nutrition, nutrient support, lifestyle factors,<br />
stress management and appropriate<br />
movement,” he says.<br />
If you haven’t been fortunate enough<br />
to hear him speaking in person, then<br />
you’re missing out. There are few high<br />
profile presenters of this calibre who aren’t<br />
somewhat jaded and just trot out the<br />
same old script when they’re performing<br />
at such intensity. But Ben is refreshingly<br />
genuine in his love of sharing information<br />
and this enthusiasm rubs off on his<br />
audience.<br />
I’ve yet to find someone who didn’t<br />
leave a Ben Warren presentation inspired<br />
to make even a minor change in their<br />
lifestyle, or with little gold nuggets of<br />
information (often startling) pinging<br />
around their minds.<br />
His ancestral eating programme<br />
encourages the consumption of organ<br />
meats, butter, leafy greens and avoiding<br />
foods like highly processed grains<br />
and sugars. This approach has produced<br />
amazing results, reversing the parameters<br />
of type 2 diabetes in a pilot study of 27<br />
Maori, which was featured on 60 Min-<br />
utes, involving former All Black captain,<br />
Taine Randell.<br />
Regarded as something of a guru when it<br />
comes to transforming people’s lives, as<br />
founder of BePure, his passion for holistic<br />
health and the healing power of nutrition<br />
is just part of the success behind his<br />
health and performance practice.<br />
Wellness<br />
Warrior<br />
When it comes to health and wellbeing,<br />
Ben Warren is undeniably a warrior.<br />
“No two people are the same and these<br />
factors need to be implemented in a way<br />
that works for the individual, so it’s important<br />
to work alongside each person to<br />
help them find this balance,” he says.<br />
Working with a team of nutritionists<br />
at his BePure Clinic, he is making exciting<br />
developments in his work towards preventing<br />
and reversing chronic disease.<br />
“Health and wellness is holistic and<br />
not focused on just one thing,” says Ben.<br />
“What we eat, how we move, how we<br />
sleep and how we think all cumulatively<br />
affect our health; in both negative and<br />
positive ways.”<br />
The Be Pure range of nutritional<br />
6 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
products was developed by Ben Warren<br />
after need arose from working with<br />
people in the clinic and years of research<br />
into soil, nutrition and what bodies need<br />
to function with optimal health.<br />
The former elite athlete boasts double<br />
honours in experimental psychology and<br />
a Masters degree in holistic nutrition, as<br />
well as several other qualifications. But<br />
his passion is people – pure and simple.<br />
His is that rare breed who is making<br />
a difference, not just to hundreds, but<br />
thousands of people and their families.<br />
Based in Hawke’s Bay, Ben lives with<br />
his wife and children on a 15 acre, organic,<br />
permaculturally-designed, nutrient-dense<br />
farm. He encourages people to<br />
grow fruit, vegetables and herbs, placing<br />
emphasis on fresh produce, grown organically.<br />
He wants to see people live life to<br />
their full health potential.<br />
Bepure.co.nz<br />
Talking Men’s health<br />
with Ben Warren<br />
What are your favourite ingredients right<br />
now and why?<br />
I’m really enjoying garlic right now, it’s<br />
fantastic for so many things from your<br />
immune system to your liver and tastes<br />
amazing> My favourite way of eating it is<br />
whole roasted - the key is that everyone<br />
in the family needs to be eating it so no<br />
one notices the smell.<br />
What are the most common misconception(s)<br />
you repeatedly come up against re men’s<br />
health?<br />
It’s got to be that if you are slim then you<br />
are healthy and you don’t have to worry<br />
about type 2 diabetes or heart disease.<br />
This is certainly not the case. You need to<br />
see some good blood work to really see if<br />
someone is healthy or not...<br />
If you could get men to make three key<br />
changes to their lifestyle/health what would<br />
they be?<br />
- Eat more greens, green leafy vegetables.<br />
- Take a lunch break, sit down, relax and<br />
eat lunch. Many men skip lunch then get<br />
into a calorie deficit which means they<br />
end up snacking through the evening<br />
leading to loss of muscle mass and increased<br />
body fat.<br />
- Take a high quality multi-vitamin,<br />
Men are more prone to zinc deficiency<br />
and selenium deficiency is rife in New<br />
Zealand. In one study of men, selenium<br />
supplementation reduced prostate cancer<br />
by more than 50 percent.<br />
What is the biggest personal change you have<br />
made to your own wellbeing in the last 12<br />
months?<br />
I’ve started exercising more. For a few<br />
years I tried to maintain my health just<br />
with great nutrition but you can’t do it,<br />
you have to exercise. Many of my blood<br />
markers started to slip. So this year I’m<br />
trying to average at least five hours of<br />
exercise a week, which usually comes as<br />
a combination of cycling (to the clinic),<br />
surfing and playing tennis with the odd<br />
gym workout, depending on the weather.<br />
What are your future goals?<br />
On a personal level I’m looking forward<br />
to continuing to take my own health to<br />
the next level, which primarily involves<br />
improving my own liver function. On<br />
a professional level - at BePure we are<br />
excited to be building the future of health<br />
and utilising technology which allows<br />
people to monitor and track their own<br />
biomarkers for their current health status.<br />
This is going to be the key going forward.<br />
I hope BePure will be leading the<br />
application of this for the public, while<br />
also providing the solutions for when the<br />
results aren’t as required.<br />
What key knowledge have you equipped<br />
your family/children with for their future<br />
wellbeing?<br />
My children can pick more edible flowers<br />
than me when it comes to making a salad<br />
for dinner. At five and eight they already<br />
know when they are coming down with<br />
a cold and will suggest what they need to<br />
be taking, which puts a smile on my face.<br />
Bella recently came out with a rash and<br />
she suggested to us that she might have<br />
to eliminate dairy from her diet! Lynda<br />
and I have tried to base their knowledge<br />
around things that are real, therefore<br />
they don’t get much TV and they spend a<br />
lot of time in the garden and around the<br />
animals. They certainly know where their<br />
food comes from.<br />
Name the favourite ingredients you grow and<br />
why?<br />
It has to be Kale, I just love Kale, it’s so<br />
easy to grow and pick. I like to steam it<br />
and then top with butter.<br />
What would you like to see in everyone’s<br />
garden?<br />
Rather than just lawns, I’d just like to see<br />
more vegetables grown in New Zealand<br />
gardens. A vege garden makes so much<br />
sense on so many levels. It saves you<br />
money and you get to eat the best tasting<br />
spray-free vegetables, and have less grass<br />
to mow. •<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 7
BEAT YOUR MATES<br />
without training harder<br />
For most of us the dream of competing in the Olympics is<br />
long gone and left in its place is the sledging rights that<br />
comes with beating your buddies at a weekend event.<br />
Many people are now turning to<br />
nutrition to find sporting performance<br />
improvements (and those<br />
all important sledging rights).<br />
I’ve personally seen the faces of a<br />
couple of 40-somethings who, after<br />
changing their nutrition and downing a<br />
few key supplements, achieved personal<br />
bests which were set while in their 20s<br />
representing New Zealand; the look on<br />
their face being… “with a bit of training I<br />
could go pro!”<br />
What you eat is literally the fuel your<br />
body needs to perform. Traditionally athletes<br />
would load up with carbohydrates<br />
like pasta and bread pre-event.<br />
More recently a more balanced view of<br />
macronutrients has come to light, with<br />
some athletes getting fantastic results<br />
with a lower carbohydrate, higher fat/<br />
protein ratio.<br />
In my experience, every athlete is<br />
unique and should work to find a diet<br />
that’s right for them.<br />
For some, this might mean higher levels<br />
of complex carbohydrates like quinoa,<br />
rice and kumara, while others will run<br />
much better on a diet higher in protein<br />
and good fats like coconut oil.<br />
In the modern world getting the<br />
calories is the least of our problems; the<br />
future of nutritional performance means<br />
ensuring that our metabolic pathways<br />
have all the nutrients they need for optimal<br />
function.<br />
At the core of this increased athletic<br />
performance is energy production. If we<br />
can increase the rate at which our body<br />
produces energy and maintain this higher<br />
rate, you are going to see faster times<br />
achieved with less effort.<br />
There are three levels to energy production;<br />
cellular, oxygen carrying capacity<br />
and hormonal, we want all of them working<br />
optimally.<br />
Cellular<br />
Our body converts the fat, proteins and<br />
carbohydrates, ideally in the presence of<br />
oxygen, into ATP, our energy molecule.<br />
This occurs within our cells and is dependent<br />
on many B vitamins, magnesium<br />
and trace minerals.<br />
Your body burns these nutrients in the<br />
same way it burns fats or carbohydrates,<br />
so the more you are exercising, the more<br />
you need.<br />
Many people are B vitamin deficient,<br />
and that’s why they feel an improvement<br />
in their energy levels when they take a<br />
broad spectrum B vitamin supplement.<br />
Oxygen carrying capacity<br />
The most efficient way for our bodies to<br />
create energy is in the presence and use<br />
of oxygen. But if you haven’t got enough<br />
oxygen getting to the muscles then lactic<br />
acid builds up and performance drops.<br />
Oxygen gets to your muscles by hitching<br />
a ride on red blood cells, and so if you<br />
haven’t got enough or well formed red<br />
blood cells they won’t be able to carry<br />
much oxygen.<br />
The formation of red blood cells require<br />
iron, B6, B9 and B12 to name a few. Again<br />
showing that optimal nutrient levels can<br />
impact performance.<br />
Hormonal<br />
Hormones tell your cells what to do, so if<br />
BY BEN WARREN<br />
Ben Warren is clinical director<br />
of the BePure Clinic and founder of<br />
BePure Health. Ben has worked with<br />
a large range of athletes from All<br />
Blacks to Olympians and Cross Fit<br />
Champions. BePure health products<br />
are currently being used by the Tall<br />
Blacks as well as many weekend<br />
warriors. Bepure.co.nz<br />
you haven’t got enough hormones then<br />
your cells won’t produce as much energy<br />
as you want.<br />
Ensuring optimal hormone function<br />
is a complex nutritional and lifestyle<br />
process, however the easiest way to look<br />
after your hormones is not to over-train.<br />
If you are feeling tired then that’s a<br />
recovery or stretching day rather than a<br />
training day.<br />
8 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Take home messages for<br />
improved sporting performance<br />
Eat the right macronutrients for you<br />
Eating the right levels of protein, fat and<br />
carbohydrate is going to help maximise<br />
energy.<br />
Start experimenting with different<br />
breakfasts and pre-event foods to see<br />
which ones your body likes best.<br />
I had one client who was an elite athlete<br />
and he found that chicken drumsticks<br />
were the best fuel for him when on a<br />
three-hour cycle race, certainly not traditional,<br />
but it worked for him.<br />
Load up on the leafy greens<br />
Leafy greens are the most nutrient dense<br />
plant food on the planet, meaning they<br />
contain the most nutrients per calorie.<br />
Green leafy vegetables are one of the<br />
best sources of magnesium we<br />
have access to, and magnesium<br />
is essential for energy<br />
production.<br />
Many athletes will<br />
experience magnesium<br />
deficiency as muscle<br />
cramps so I highly<br />
recommend eating green<br />
leafy vegetables three<br />
times a day.<br />
High quality multi vitamins<br />
and high quality fish oil<br />
Even if you are eating a fantastic diet it’s<br />
still very difficult to get all the nutrients<br />
(vitamins and minerals) your body needs<br />
for optimal performance, especially if you<br />
are working hard (at work) and also playing<br />
hard at your sport.<br />
Unless you are eating fish four times a<br />
week, the chances are you are not getting<br />
enough of the essential Omega 3 fatty acids<br />
that are required to quell the inflammation<br />
that leads to those pesky next day<br />
aches and pains.<br />
Hit the organ meat<br />
Organ meats are a special category of<br />
super foods. Start with liver and kidneys<br />
for B vitamins and fat-soluble vitamins.<br />
Progress to sweet breads and mountain<br />
oysters to really give your system an<br />
edge.<br />
Organ meat proteins are peptide<br />
specific, which means when you eat them<br />
they directly help your own organ function.<br />
They might not sound that appealing,<br />
but they are like rocket fuel.<br />
Load up on CoQ10<br />
CoQ10 is an energy carrier, it recycles an<br />
electron in your body, essentially giving<br />
you free energy. The best food sources of<br />
CoQ10 is hearts, served rare.<br />
If you are not so keen on hearts then<br />
try a CoQ10 in a supplement form, look<br />
for a product that delivers 200mg of<br />
COQ10 per capsule and take 15 minutes<br />
before exercise for that extra edge. •<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 9
THE<br />
OLYMPIC<br />
JOURNEY<br />
So how was that? Two weeks of nail-biting, exhilarating,<br />
heartbreaking spectating of the performance excellence<br />
and mental tenacity which is the Olympic Games.<br />
The diversity personified at the<br />
Olympics means that dreams are<br />
broken and shattered all at the same<br />
time and often by people who aren’t<br />
familiar to the global audience.<br />
However for all the media driven hype<br />
that implies champions have come from<br />
nowhere, those at the centre of athletic<br />
performance know there is no such thing<br />
as coming from nowhere or overnight<br />
success.<br />
At the risk of being a killjoy, research<br />
shows that nearly all podium finishers in<br />
the Olympics are 85 percent of the way to<br />
that medal before they get to the Games.<br />
They have been or are current World<br />
Champions, World Cup medallists, record<br />
holders or at the least finalists, before<br />
they even get their accreditation and most<br />
have been in their sport for more than 10<br />
years.<br />
Perhaps the stand out performance of<br />
the Games, and a testament to her perseverance,<br />
is Luuka Jones in the Canoe Slalom<br />
who won silver but hadn’t featured<br />
on a podium before Rio.<br />
The common saying is that success<br />
breeds success. One only has to live in<br />
Cambridge for any length of time to feel<br />
the strength that comes with being surrounded<br />
by Olympic performers and the<br />
osmotic effect that has on other athletes,<br />
which is arguably why the centralised<br />
programmes of cycling and rowing bear<br />
fruit.<br />
In revelling in the success of Kiwis at<br />
the Olympics, praise must first be heaped<br />
upon them for their absolute dedication,<br />
focus and perseverance through adversity,<br />
as there will not be a single athlete<br />
who hasn’t had to come back from injury,<br />
illness or a loss in their career.<br />
If any Kiwi finished at the least with a<br />
personal best at the Olympic Games, that<br />
is a massive achievement.<br />
Timing is everything in sport and to<br />
get everything right on the day is unbelievably<br />
hard to do.<br />
As we all know, New Zealand appears<br />
to punch above its weight when it<br />
comes to sporting success and arguments<br />
abound whether that is a performance<br />
culture (helped by centralised programmes),<br />
Kiwi tenacity and toughness,<br />
or simply specific and targeted funding<br />
towards the sports we do well at.<br />
Common perception is that money<br />
wins medals, and in the most blatant<br />
example of this, Great Britain could only<br />
manage 36 on the medal table in Atlanta<br />
in 1996 before they steered National Lottery<br />
funding into High Performance sport.<br />
They are now one of the most successful<br />
sporting nations in the world,<br />
investing £350 million every four years,<br />
meaning each medal costs them about 5.5<br />
million.<br />
“One only has to live in<br />
Cambridge for any length<br />
of time to feel the strength<br />
that comes with being<br />
surrounded by Olympic<br />
performers and the<br />
osmotic effect that has on<br />
other athletes.”<br />
Arguably High Performance Sport New<br />
Zealand will never enjoy the same level<br />
of funding, so claims it has to be smarter<br />
with its strategic investment to deliver<br />
outcomes that satisfy the nation. Spend<br />
five minutes listening to sports talkback<br />
and you’ll discover that satisfaction lies<br />
solely in the medal count.<br />
Which unfairly ignores how hard it is<br />
to even qualify for the Olympic Games let<br />
alone make the top half of the global field.<br />
As statistics build that New Zealand<br />
is fast becoming a lazy nation, it seems<br />
ironic that a lot of people sit on their<br />
couch yelling at athletes to try harder.<br />
The practice of investing in the sports<br />
New Zealand excels at (e.g. rowing, cycling,<br />
sailing, and equestrian) in order to<br />
inspire youth into sport attracts its share<br />
of criticism.<br />
The critics point out that these sports<br />
in particular are not exactly a cost<br />
effective option for most New Zealand<br />
families.<br />
Research validates seeing is believing<br />
and that watching a Kiwi excel on the international<br />
stage can measurably inspire<br />
others to believe they can emulate those<br />
feats and want to have a go at the sport<br />
themselves. Herein lies the problem.<br />
The average rowing fees at a high<br />
school are well over $1000 a year. A track<br />
bike can cost up to $7000. Keeping a<br />
horse requires not only food and land but<br />
equine medical bills. And a yacht or a set<br />
of golf clubs doesn’t come cheap either.<br />
The chicken-egg argument implies<br />
funding should go in to the athletes at<br />
the early stages to give them a hand<br />
up, however with limited funding, the<br />
business arguments must come in to play<br />
of investing only in measurably profitable<br />
outcomes (still bearing in mind the<br />
unpredictable nature of sport).<br />
At an Olympics where New Zealand<br />
had its biggest team and a commendable<br />
number of fourth placings, it is valid to<br />
question that if efforts were targeted at<br />
sports more accessible to the average<br />
Kiwi, would there be even more success?<br />
Are we ignoring the pyramid model of<br />
greater numbers at the bottom/entry level<br />
meaning a greater probability of turning<br />
out high achievers at the top?<br />
The efforts of organisations like the<br />
Waterboy project in New Zealand admirably<br />
aims to create opportunities for<br />
kids to have a go at sport, yet still comes<br />
up against financial obstacles and a lack<br />
of top notch coaching for the motivated<br />
kids.<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 />
So should our sporting success as a<br />
nation be measured by the number of<br />
Olympic medals, or the number of competitors<br />
performing with distinction, or<br />
simply the number of Kiwis doing regular<br />
competitive sport?<br />
With diabetes on the rise and inactivity<br />
being a huge contributing factor, is it<br />
more profitable in all respects to inspire<br />
people into sports with a less expensive<br />
entry level cost, therefore increasing participation<br />
and the health markers of the<br />
nation, and just perhaps popping some<br />
Olympic champions out the top?<br />
Or is everyone rightly chuffed that the<br />
rowers, cyclists and sailors are the beacons<br />
for New Zealand? •<br />
10 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Gain a<br />
mental edge<br />
with yoga<br />
Yoga helps athletes develop mental<br />
focus and discipline that can take<br />
performance to a higher level.<br />
BY SARAH<br />
MACDONALD<br />
Sarah MacDonald is a professional<br />
yoga teacher and New Zealand’s<br />
only officially certified Yoga for<br />
Athletes instructor. She recently<br />
opened Balance Yoga Studio in<br />
Cambridge where she is committed<br />
to helping people of all ages<br />
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<br />
any athlete’s training regime.<br />
www.balanceyoga.co.nz<br />
Like many sports fans, I spent a<br />
healthy amount of time tuning in to<br />
the Rio Olympics last month, and I<br />
enjoyed watching interviews with athletes<br />
who had just given medal-winning performances.<br />
When talking about how they managed<br />
to bring together four years of training<br />
and pull out a winning performance at<br />
the one point in time that mattered most,<br />
the comment that I noticed athletes<br />
made most often was about mental focus.<br />
Time and again athletes would talk about<br />
‘just sticking to the race plan’ and not<br />
being distracted by what else was going<br />
on around them – i.e. having excellent<br />
mental focus, concentrating on the things<br />
that were in their control, and letting go<br />
of things that were out of their control.<br />
All physical things being equal (and<br />
acknowledging that this itself is a hypothetical<br />
situation), when it comes to the<br />
gold medal race, the difference between<br />
a winning performance or falling just<br />
short comes down to who has the mental<br />
edge. Who turns up on race day fully<br />
focused, having done the mental training?<br />
Who has trained their mind to block out<br />
distractions, has mentally rehearsed each<br />
part of their performance, and already<br />
won the event in their mind?<br />
As well as its many physical benefits,<br />
yoga can be hugely beneficial in helping<br />
athletes prepare mentally for competition.<br />
Below are some of the aspects of yoga<br />
that can help athletes of any level learn to<br />
sharpen their mental game.<br />
“Besides its many<br />
physical benefits, yoga<br />
can be hugely beneficial<br />
in helping athletes<br />
prepare mentally for<br />
competition.”<br />
Quietening a busy mind<br />
One of the basic aims of yoga is to help<br />
you quieten a busy, chattering mind. If<br />
you are able to let go of busy thoughts,<br />
concerns about past events and worries<br />
about the future, you can start to concentrate<br />
on being in the present moment.<br />
No matter where you have come from,<br />
or where you aim to get to in your sport,<br />
the only time and place you can shape the<br />
outcome of your future endeavours is the<br />
‘here and now’. What you do NOW (physically<br />
and mentally) in this very moment,<br />
and in each moment of your training, is<br />
what matters most.<br />
Controlling the breath<br />
The most effective way to bring the mind<br />
to the present moment without being<br />
distracted by thoughts is to focus on your<br />
breath. First and foremost, this gives your<br />
mind a job to do. Once you begin to focus<br />
on the breath you can turn down the<br />
mental chatter, and ‘tune in’ to yourself<br />
more closely. Your breath reflects your<br />
state of mind and your nervous system.<br />
Are you relaxed or tense? Are you breathing<br />
fully and efficiently? Learning to<br />
control your breath develops self-awareness<br />
and mental focus. Not only that, but<br />
studies have also shown that breathing<br />
more efficiently can also improve athletic<br />
performance.<br />
Shutting out distractions<br />
As you focus on working with the breath<br />
you will also be learning how to block out<br />
other distractions around you. This helps<br />
you develop a single-pointed concentration<br />
that you can use in your sports<br />
performance. A physical yoga practice<br />
also helps you learn how to keep relaxed<br />
and focused when you find yourself in<br />
challenging and uncomfortable situations.<br />
It develops your mental strength and<br />
endurance.<br />
Sticking to your own game plan<br />
Many athletes are naturally competitive,<br />
and this can contribute to challenges<br />
when you first turn up on a yoga mat.<br />
While you may be a top performer in<br />
your sport, at yoga you may find yourself<br />
facing unfamiliar challenges, including<br />
not being the ‘most proficient’ person<br />
in a class. This may be confronting, but<br />
it’s OK – in fact it’s part of the learning<br />
process.<br />
This is where you can learn more about<br />
‘sticking to your own game plan’ and not<br />
comparing yourself with others around<br />
you. Yoga is a process of exploring and<br />
observing your mind and your body,<br />
examining your strengths and weaknesses,<br />
and learning about what you might be<br />
able to change or what<br />
you simply need to learn<br />
to accept. Acknowledging<br />
why you are doing<br />
yoga can be helpful here.<br />
Athletes’ bodies reflect<br />
the requirements of their<br />
particular sport, so acknowledge<br />
this and understand<br />
the purpose of<br />
your own yoga practice.<br />
Not being put off my<br />
more proficient yogis, or<br />
trying to boost your own<br />
ego by looking around to<br />
see who you are ‘better<br />
than’ at a pose is a really<br />
good way to learn to stick<br />
to your own game plan<br />
and progress in a way<br />
that is most beneficial to<br />
you. Just like the rest of<br />
your training, the results<br />
you seek will come with<br />
practise.<br />
Meditation and<br />
visualisation<br />
Meditation and visualisation<br />
are now mainstream<br />
tools in a smart athlete’s<br />
training programme.<br />
Yoga can teach you<br />
meditation and visualisation<br />
techniques that<br />
will help you attain the<br />
mental control you need<br />
to keep progressing in<br />
your sport. Remember,<br />
the mind is like any other<br />
muscle in your body – it<br />
will respond to training<br />
and become stronger and<br />
more focused with dedicated<br />
practise.<br />
No matter where you<br />
are planning your sport<br />
to take you – give yoga<br />
a try and see for yourself<br />
how the mental aspects<br />
of it can help you reach a<br />
higher level. •<br />
YOGA FOR ATHLETES<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 11
TOP 10 PIECES OF<br />
Women's wisdom<br />
We all know the foundation to a healthy body is a wellbalanced<br />
nutrient-rich way of eating, good hydration and<br />
regular movement, but if we look beyond that, there are<br />
many more ways we can practise optimum wellness. Our<br />
emotions and our biochemistry are just as influential when<br />
it comes to whether or not we feel energised, optimistic<br />
and nourished.<br />
Here are 10 essential pieces of women’s<br />
health wisdom, for women of all ages:<br />
1Take responsibility for your health.<br />
When you say “I don’t have time” for<br />
something, what you are essentially<br />
saying is “that is not a priority for me.”<br />
How do you feel when you say to yourself<br />
that preparing a nourishing dinner is not<br />
a priority for you? The reality is we cannot<br />
compromise our nutrition and expect to<br />
still have fantastic health.<br />
2<br />
BY DR LIBBY<br />
Gut bacteria is the basis of all health.<br />
Do all you can to ensure oodles of<br />
good bacteria happily inhabit your<br />
12 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
gut by avoiding antibiotics (when not<br />
essential) and eating real food — especially<br />
organic bone broths, fermented foods,<br />
plenty of vegetables and nourishing fats.<br />
3Protect your progesterone production.<br />
Progesterone is a powerful antianxiety<br />
agent, anti-depressant,<br />
diuretic and essential for our body to<br />
access fat reserves to burn for energy.<br />
Across the years of menstruation and also<br />
once past the menstruating years, the<br />
body continues to make sex hormones<br />
in numerous parts of the body including<br />
the adrenal glands. Ensure good adrenal<br />
health (see no.6 and no.7) so the body’s<br />
production of progesterone is optimal<br />
across all phases of life.<br />
4Love your liver by reducing its toxic<br />
load and boosting your nutrient<br />
intake with a daily green drink.<br />
Choose organic produce, natural skincare<br />
and household products; cut down on your<br />
refined sugar and alcohol consumption.<br />
5Be a ‘Flexitarian’ – when it comes to<br />
both food and your life. Not holding<br />
so tightly to ‘control’ allows for the<br />
ebbs and flows of life to move naturally<br />
without stringent rules that hold us back<br />
and stress us out. It allows for celebration<br />
and enjoyment without the residual feelings<br />
of guilt. Rigidity when it stems from fear<br />
does not serve our health in any way.<br />
6Activate your parasympathetic<br />
nervous system, your body’s natural<br />
“rest and digest” pathway, with<br />
10 (or more) long, slow, diaphragmatic<br />
breaths each day, a regular meditation<br />
practice, restorative yoga, or Stillness<br />
Through Movement.<br />
7Optimise your sleep cycle and reduce<br />
your “on” time by avoiding bright<br />
lights and screens at least two<br />
hours before bed.<br />
8Flex your “no” muscle more<br />
frequently and set clear boundaries<br />
around prioritising time for<br />
yourself. Refer to no.1—if we say we don’t<br />
have time to spend doing things that<br />
nourish our soul and make us happy, what<br />
message are we sending to our body?<br />
9Drop the judgment. There is a story<br />
behind every person. There is a<br />
reason why they are the way that<br />
they are. Do your best to consider this<br />
always, as it helps us to bring curiosity<br />
rather than judgment to our interactions.<br />
10<br />
Take time to stop and take stock of<br />
everything you have. Science has<br />
shown that the nervous system<br />
cannot focus on more than one thing at a<br />
time so when you feel grateful you cannot<br />
be stressed.<br />
Dr Libby will be speaking in Hamilton on<br />
Wednesday, <strong>September</strong> 28, from 7pm at<br />
the Heaphy Room, Claudelands, Corner of<br />
Brooklyn Road and Heaphy Terrace. Dr Libby’s<br />
new book Women’s Wellness Wisdom, $39.95,<br />
is available from www.drlibby.com •<br />
www.fitnessjournal.co.nz
About Dr Libby...<br />
The ability to ‘drop a name’ is usually only afforded to superstars<br />
with something of a global following; think Prince, Madonna, Oprah,<br />
Dr. Oz .... and closer to home, Dr Libby.<br />
The vibrant biochemist and speaker is widely<br />
known by her first name, Dr Libby (Weaver) and is<br />
passionately committed to helping people achieve<br />
and maintain ultimate health and wellbeing.<br />
As one of Australasia’s leading nutritional<br />
biochemists, the author and speaker splits her time<br />
between New Zealand and Australia.<br />
“My mission is to educate and inspire,<br />
enhancing people’s health and<br />
happiness, igniting a ripple effect<br />
that transforms the world,” she<br />
says.<br />
And while it may be tempting<br />
to raise a sardonic eyebrow<br />
at such a bold statement, Dr<br />
Libby is in fact something of<br />
a superwoman and hearing<br />
these words come from here<br />
doesn’t seem out of place.<br />
Some people have a<br />
unique and contagious<br />
effervescence about them;<br />
an x-factor that compels<br />
you to want to be around<br />
them and an energy<br />
that truly inspires and<br />
motivate; meet Dr<br />
Libby.<br />
With an<br />
extraordinary<br />
ability to relate to all demographics, from all walks of<br />
life, this a dynamic and highly experienced presenter<br />
seems to be able to successfully educate nine people<br />
in a boardroom or 9,000 people on a stage alongside<br />
America’s Dr Oz.<br />
She is an eight times number one bestselling author<br />
of the books Accidentally Overweight, Rushing Woman’s<br />
Syndrome, Real Food Chef, Beauty from the Inside Out,<br />
Real Food Kitchen, Sweet Food Story, The Calorie Fallacy<br />
and Exhausted to Energized.<br />
And her latest release, Women’s Wellness Wisdom,<br />
although barely is the ink dry on the pages and already<br />
this book is in hot demand.<br />
With a background in biochemistry and a natural<br />
ability to break down even the most complex of concepts<br />
into layman’s terms, Dr Libby’s health messages are<br />
globally relevant, which is why her holistic approach<br />
and unique form of education is embraced by audiences<br />
across the world.<br />
Her PhD examined the biochemical and nutritional<br />
factors in children with autism, and her findings have<br />
since changed the way the condition is treated in<br />
Australia and New Zealand.<br />
Armed with abundant knowledge, scientific research<br />
and a true desire to help others see their own light and<br />
beauty, Dr Libby empowers and inspires people to take<br />
charge of their health and happiness.<br />
It’s no surprise Hugh Jackman and Deborra-lee<br />
Furness described her as a “one stop shop in achieving<br />
and maintaining ultimate health and wellbeing.” •<br />
WIN WIN WIN<br />
Visit us on your next trip to Raglan!<br />
Open 7 Days / 9am - 5pm<br />
6 Wallis Street, Raglan<br />
Meet Dr Libby and listen to her speak in Hamilton this<br />
month, at her seminar "Surviving to Thriving."<br />
Being held at 7pm on<br />
<strong>September</strong> 28 at Claudelands<br />
(corner of Heaphy Terrace and<br />
Brooklyn Road), we’ve got<br />
two double passes to be won.<br />
Winners must be able to attend<br />
the Hamilton venue.<br />
To enter, email your name,<br />
address and contact phone<br />
number to win@fitnessjournal.co.nz<br />
with Dr Libby in the subject line, or<br />
enter at fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 23, <strong>2016</strong><br />
Phone: 07 825 7444<br />
www.theherbaldispensaryraglan.co.nz<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 13
PATHWAY<br />
TO PODIUM:<br />
Ellesse Andrews<br />
As the buzz of the Rio Olympics slowly ebbs,<br />
<strong>Fitness</strong> <strong>Journal</strong> takes a look at local up and coming<br />
athletes, with an eye to future Olympic medallists.<br />
In the second part of our Pathway to<br />
Podium series, we profile track cyclist<br />
Ellesse Andrews (16), who has set a<br />
number of New Zealand records and is<br />
already a Junior World champion.<br />
The talented track rider moved to<br />
Cambridge earlier this year to pursue her<br />
sport, and as a St Peter’s student is located<br />
right beside the Avantidrome training<br />
track – closer than the three-hour drive<br />
she previously had to take from hometown<br />
Wanaka to train in Invercargill.<br />
Name: Ellesse Andrews<br />
AGE: 16<br />
Sport: Track cycling<br />
Describe your sport?<br />
Track cycling takes place on a purpose-built<br />
velodrome (concrete or wood).<br />
Distances raced range from sprint events<br />
(200m long), to endurance and team<br />
events. Races are either individual or<br />
team time trials, one-on-one sprints,<br />
or a range of different bunch races. The<br />
speeds are high and it’s an awesome<br />
spectator sport.<br />
School and future career path?<br />
Formerly based in Wanaka, I am now<br />
a year 12 student at St Peter’s in Cambridge,<br />
I made the move to Cambridge to<br />
pursue my cycling. Currently not set in<br />
stone about my future career, but I have<br />
many passions and interests, particularly<br />
the sciences, so am in the process of<br />
looking into careers which involve these.<br />
Name your achievements?<br />
<strong>2016</strong> Junior World team sprint champion<br />
(with Emma Cumming), bronze in 2000m<br />
women’s individual team pursuit at UCI<br />
World Junior Track Championships<br />
NZ Ranking: 2nd individual pursuit, 2nd<br />
500m tt, 1st team sprint<br />
World ranking: individual pursuit- 3rd,<br />
Team sprint- 1st<br />
What are your short-term goals?<br />
My track season has come to an end for a<br />
while, and I’m currently on a wee break<br />
before kicking back into training again. It<br />
looks like I’ll be competing later this year<br />
in the Oceania Games in Australia, so I’m<br />
looking to do well there and gain some<br />
more race experience.<br />
Photo by Eugene Bonthuys<br />
What are your long-term goals?<br />
For me, competing at an Olympic Games<br />
is a goal and dream of mine.<br />
It’s so inspiring seeing our New Zealand<br />
athletes competing in Rio, doing<br />
NZ proud, and coming home with some<br />
really good results. My long-term goal is<br />
to do this too.<br />
Avantidrome<br />
The world class velodrome at Cambridge<br />
is one of Waikato’s newest sports<br />
facilities providing an environement that<br />
is designed to improve the conditions of<br />
life for the public at large by promoting<br />
health, fitness and physical wellbeing<br />
through the development of publically<br />
available cycling and related facilities<br />
for public recreation. It has a 250 cyling<br />
track, a full gym and caters for people<br />
from 6 years old to people in their 90’s. If<br />
you just want to walk in the warm and dry<br />
we have the concourse area above the<br />
velodrome.<br />
Life <strong>Fitness</strong> Zone<br />
Bringing together a combination of high quality<br />
programming and service, this is a public fitness<br />
option within a world class facility. With brand new<br />
gym equipment it is the perfect combination of cardio<br />
equipment, strength machines, free weights and<br />
functional training. The generous floor layout gives<br />
users plenty of space for exercise of all types.<br />
We offer a number of classes for the young to Senior<br />
Citizens, including senior’s circuit and pilates.<br />
Community use<br />
From beginners to New Zealand’s medal winning track<br />
cyclists, even non cyclists, there’s something for everyone.<br />
Come and try our Have a Go beginner sessions (bike,<br />
helmet and instruction included), get accredited, become<br />
a regular rider and even try racing. If you can ride a bike<br />
then you can ride the track. We also have the Gallagher<br />
Bike Skills Park for the kids and we are situated on the Te<br />
Awa trail so you can walk or bike to the Avantidrome if<br />
you wish and have a coffee at The Bikery Cafe.<br />
Function Rooms and Corporate Packages<br />
The Avantidrome is about the community and high performance,<br />
so makes us your destination if you are looking for something a<br />
little bit unique for your function, Board Meeting or training day.<br />
We cater for everones needs from 1 hour team building exercises<br />
or Have a Go sessions on the track to our full day corporate<br />
package that includes guest speakers. We will design the package<br />
to suit your needs and time you have available. We have three<br />
function rooms that vary in size and also the 2800 square meter<br />
infield for the large groups.<br />
Avantidrome, 15 Hanlin Road (SH1) Cambridge | www.avantidrome.org.nz<br />
FB Home of Cycling – 0800 velodrome or 07 823 1421<br />
80194<br />
14 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
What is required to reach your goals?<br />
A lot of hard work and dedication is required<br />
to reach any goal in life. In cycling<br />
I strongly believe the champions are the<br />
ones with the mental approach that every<br />
pedal stroke counts. And it does, quite<br />
literally. When you begin to get older in<br />
your sport, it gets harder and harder for<br />
anyone to rely solely on natural ability.<br />
I believe that if I put all these aspects<br />
together, my goals will be possible, when<br />
I’m ready and the time is right.<br />
How did you get involved in this sport?<br />
I first started riding my bike and competing<br />
when I was 14. My family are very<br />
into cycling of all kinds, so I was often on<br />
a bike just for fun before I started on the<br />
track. Both my parents raced when when<br />
they were younger too - dad on the track,<br />
and mum as a mountain biker, so they<br />
were really supportive and keen for me to<br />
give riding a try. Dad, Jon is a former New<br />
Zealand track cycling Olympian.<br />
What other sports have you been involved in?<br />
From age seven until this year, I was<br />
playing netball, dancing also until recently<br />
and cross country skiing. Competitive<br />
swimming was also a big part of my life<br />
when I was younger.<br />
What had been the biggest game changer<br />
for your involvement in the sport?<br />
It would definitely be my move to Cambridge.<br />
Since then, I have been able to<br />
race regularly, ride with people my own<br />
age, train on the track, and be exposed to<br />
an amazing support team, from HPSNZ,<br />
Pathway to Podium, and Cycling New<br />
Zealand.<br />
What is the highlight of your time in the<br />
sport to date?<br />
Definitely winning the Junior World team<br />
sprint title with Emma Cumming. It’s<br />
such an amazing feeling to feel like all<br />
the hard work has paid off; that all the<br />
6am gym sessions and racing until 9pm<br />
on the track were for something.<br />
What is your greatest challenge?<br />
So far, the greatest, most exciting, and<br />
best challenge for me was going to the<br />
Junior Worlds in Switzerland. The quality<br />
of racing was greatly different from<br />
anything I’d ever experienced before,<br />
the times the field were producing were<br />
definitely at another level from any other<br />
competitions I had competed in. All<br />
things that were really challenging and<br />
different, but in such a good way.<br />
What does your training involve?<br />
I enjoy all disciplines in my sport (sprinting<br />
and endurance events) which results<br />
in me having a programme with a variety<br />
of different aspects. This involves a lot of<br />
power, speed and endurance work.<br />
What motivates you most?<br />
I just love pushing myself to the limit,<br />
when I train and when I race. I also just<br />
love beating my times and making new<br />
personal bests, which is something that<br />
really pushes me to train my hardest and<br />
try my best.<br />
What does it mean to be part of the Pathway<br />
to Podium programme?<br />
Pathway to Podium has definitely played<br />
a massive role in getting me to where<br />
I am today. I have gained invaluable<br />
knowledge in a wide range of areas such<br />
as media, nutrition, mental skills, and<br />
drug-free sport. All of which are helping<br />
me develop and grow as an athlete.<br />
Who are your sponsors and the team<br />
around you?<br />
My main sponsor is Rapanui Bees, and<br />
my support team consists of many people<br />
from cycling New Zealand, HPSNZ, and<br />
Pathway to Podium.<br />
The nationwide Pathway to Podium<br />
programme includes 45 Waikato pre-high<br />
performance athletes selected by their<br />
National Sport Organisation (NSO) and aims<br />
to recognise and help prepare them for life as<br />
high performance athletes. Waikato Pathway<br />
to Podium is led by Sport Waikato, and is<br />
part of the national Pathway to Podium<br />
programme established by High Performance<br />
Sport New Zealand and Sport New Zealand. •<br />
Photo by Sandi Scott<br />
Photos by Eugene Bonthuys<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 15
Get your walking and running<br />
shoes on: Hamilton’s<br />
most iconic fun run and<br />
walk returns to the city on<br />
Sunday, November 13.<br />
Round the Bridges<br />
Showcasing the scenic river walkways<br />
and historic Hamilton bridges,<br />
Round the Bridges is expected to<br />
attract more than 5500 participants.<br />
Now in its 72 nd year, the annual fun<br />
run has come a long way since its establishment<br />
in 1945; progressing from a road<br />
race for the elite, to the community event<br />
which thousands of runners and walkers<br />
enjoy today.<br />
When planning this year’s event,<br />
ensuring that it remained accessible to<br />
all members of the community was an<br />
important factor for the U Leisure Event<br />
Team.<br />
“What makes Round the Bridges so<br />
incredible is that the whole community<br />
gets involved,” explains event manager,<br />
Amanda Till.<br />
“It’s all about creating something<br />
special that everyone can enjoy.<br />
“Seeing so many schools, businesses,<br />
families and friends turning up to run<br />
year in, year out is a great feeling. You<br />
can’t beat the atmosphere on event day.”<br />
Adding to the community feel, Round<br />
the Bridges will once again place fundraising<br />
at the heart of the event; providing<br />
participants with the opportunity to<br />
support and raise money for local New<br />
Zealand charities.<br />
“Last year we piloted the fundraising<br />
programme, and with a combination of<br />
active fundraisers and donations made<br />
during the online registration process,<br />
raised nearly $40,000 for charity,” says<br />
Amanda.<br />
“This year we’re looking to exceed last<br />
year’s feat, and have set a new fundraising<br />
goal of $75,000.”<br />
Although the new target is almost<br />
double that of last year’s efforts, organisers<br />
believe that if enough participants<br />
get behind the initiative, there is no<br />
reason it cannot be reached.<br />
Returning to this year’s event are all<br />
the usual favourites, including a finisher’s<br />
medal for every participant, on-course and<br />
post-event entertainment, and a range of<br />
great spot prizes up for grabs. •<br />
About Round the Bridges<br />
Established by the Hamilton Harrier<br />
Club (Hamilton City Hawks) in 1945,<br />
Round the Bridges has become<br />
Waikato’s largest annual running<br />
event and will be held in the Hamilton<br />
CBD on Sunday, November 13.<br />
Attracting more than 5500 participants,<br />
Round the Bridges will see<br />
runners and walkers take on 2km<br />
(kids only), 6km and 12km courses.<br />
Catering to all ages and abilities,<br />
Round the Bridges is an event the<br />
entire family can enjoy.<br />
www.roundthebridges.co.nz<br />
Photos by Stephen Barker, Barker Photography<br />
16 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Hillcrest student designs<br />
Round the Bridges medal<br />
Alex Dixon’s artwork is set to be immortalised<br />
in thousands of Round the Bridges’ medals.<br />
The 11-year-old Hillcrest Normal<br />
School student beat more than<br />
100 competition entrants in<br />
the Round the Bridges Medal Design<br />
Competition. His design features the<br />
arches of the iconic Fairfield Bridge<br />
and a participant celebrating while<br />
running through the finish line ribbon.<br />
The inaugural competition challenged<br />
children aged 5-13yrs to design<br />
the <strong>2016</strong> Round the Bridges finisher’s<br />
medal which will be given out to more<br />
than 5500 runners and walkers as<br />
they cross the finish line on event day<br />
(Sunday November 13).<br />
As the overall winner, chosen by the<br />
U Leisure Events Team, Alex will see<br />
his medal design come to life at this<br />
year’s event.<br />
“We received a tonne of fantastic<br />
entries throughout the duration of<br />
the competition so it was extremely<br />
difficult for us to single out one design<br />
as the winner,” says event manager<br />
Amanda Till.<br />
“What we love about Alex’s design<br />
is that it includes one of the course’s<br />
distinctive landmarks, while also<br />
capturing the feeling of triumph and<br />
achievement that our participants<br />
experience when they make it to the<br />
finish line.”<br />
The U Leisure Design Team has<br />
started to recreate the medal; something<br />
Alex is extremely excited about.<br />
“I feel very happy to have won the<br />
competition and I can’t wait to see the<br />
medal in real life,” says Alex.<br />
“My mum’s proud of me, I’m<br />
proud of me and my friends are all<br />
really happy. It’s just so exciting.”<br />
As well as having his design made<br />
into this year’s finisher’s medal, Alex<br />
has also won an official Round the<br />
Bridges Thermatech performance<br />
t-shirt and two free entries into the<br />
event.<br />
He plans on gifting his second entry<br />
to his twin brother Daniel and both<br />
boys are looking forward to representing<br />
Hillcrest Normal School in the<br />
2km Kids Challenge on event day on<br />
Sunday, November 13.<br />
This year’s event will be Alex’s<br />
third time competing at Round the<br />
Bridges and besides receiving his very<br />
own medal at the end of his race,<br />
what he is most excited about is simply<br />
being able to compete alongside<br />
his friends and classmates.<br />
The final design of the <strong>2016</strong> Round<br />
the Bridges finisher’s medal is being<br />
unveiled via the Round the Bridges<br />
official event Facebook page,<br />
www.facebook.com/roundthebridges •<br />
Alex Dixon<br />
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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 17
Running to say thank you<br />
After saving her son’s life two years ago, Rhiannon Waswo used last year’s<br />
Round the Bridges to raise more than $2200 for the Starship Foundation.<br />
In 2014, Rhiannon’s son Charlie<br />
was airlifted to Starship<br />
Children’s Hospital in critical<br />
condition after reacting badly<br />
following surgery on his bowel.<br />
In desperate need of help, Charlie<br />
was taken straight to specialists<br />
at Starship’s Paediatric Intensive<br />
Care Unit (PICU) in Auckland.<br />
Charlie remained in PICU for<br />
two weeks, followed by a fourweek<br />
stint in a child rehabilitation<br />
ward. Altogether it was over<br />
two and a half months before<br />
they were able to return home to<br />
Hamilton.<br />
Thankful for everything the<br />
staff at Starship had done for<br />
Charlie while he was in their<br />
care, Rhiannon knew she wanted<br />
to do her bit to give back. When<br />
she heard about Round the<br />
Bridges’ new fundraising initiative,<br />
she jumped at the chance to<br />
get involved and to raise money<br />
for the foundation.<br />
“Raising money at Round<br />
the Bridges was a chance for me<br />
to thank the staff at Starship<br />
for saving Charlie’s life,” says<br />
Rhiannon.<br />
“I was so grateful for what<br />
they’d done for my family, I<br />
wanted to give back to them and<br />
help them continue providing top<br />
medical care for children in New<br />
Zealand.”<br />
Rhiannon set up her everydayhero<br />
fundraising page with<br />
less than two months to go until<br />
the event, but was still able to<br />
raise an incredible $2263.50 for<br />
Starship; an achievement that resulted<br />
in her becoming Round the<br />
Bridges’ top fundraiser in 2015.<br />
“I really didn’t expect it to go<br />
so well,” admitted Rhiannon.<br />
“Once the ball starting rolling,<br />
it was really hard to stop. Every<br />
time I got a notification email<br />
about a new donation I’d get<br />
really excited.<br />
“It felt amazing to give back<br />
to Starship and to see so many of<br />
my friends and family members<br />
rally together and support<br />
a cause that I was so passionate<br />
about.”<br />
Rhiannon will complete her<br />
seventh Round the Bridges this<br />
November and although she is<br />
unable to fundraise at this year’s<br />
event, she hopes to see more<br />
people getting involved with the<br />
initiative.<br />
“It would be great to see more<br />
people fundraising because it’s a<br />
great chance to give back to the<br />
community,” she said.<br />
“If I had one piece of advice<br />
to offer anyone planning on<br />
fundraising at this year’s event it<br />
would be to aim high. And then if<br />
you reach your first goal, raise it<br />
and keep going!”<br />
The Round the Bridges<br />
fundraising programme was<br />
introduced in 2015 and, from a<br />
combination of online donations<br />
and active fundraisers, nearly<br />
$40,000 was raised for New<br />
Zealand charities.<br />
This year the event aims to<br />
reach a new target of $75,000. •<br />
From watching to doing<br />
Hamilton’s Suze Landers is passionate<br />
about triathlon and encouraging<br />
others into the sport.<br />
Having first got involved after watching<br />
triathlon on television, she is now<br />
an avid participant and promoter of the<br />
sport, encouraging people of all ages to<br />
have a go through her role as chairperson<br />
of Hamilton Triathlon Club. <strong>Fitness</strong><br />
<strong>Journal</strong> finds out more.<br />
Name: Suze Landers<br />
Age: 32<br />
How did you get involved?<br />
I first got involved in triathlons after<br />
watching a race on TV. The individual<br />
challenge of the three disciplines interested<br />
me and with work commitments, I<br />
was finding it hard to commit to my team<br />
sports.<br />
After being involved for a few years, I<br />
wanted to start giving back to the sport<br />
and helping others become involved,<br />
especially beginners. It took me quite<br />
a while to get into triathlons due to not<br />
being able to swim.<br />
I feel it is a shame and a missed<br />
opportunity for people to miss out on<br />
training and racing because of a lack of<br />
knowledge and not knowing where to<br />
start.<br />
My background is health and fitness,<br />
so after moving to Hamilton, I wanted to<br />
be in a position to help others take action<br />
to a positive step in their health and<br />
fitness.<br />
Your personal participation in the sport?<br />
I currently race in both Olympic and<br />
half Ironman distances in triathlon and<br />
duathlon and am fortunate enough to<br />
represent NZ at age group level at various<br />
events overseas.<br />
I also coach athletes within the sport<br />
in different events and distances. I am<br />
very passionate about triathlon and love<br />
being at a race and watching fellow athletes<br />
achieve their goals. This is a sport<br />
which is achievable for everyone, and to<br />
see people cross the line no matter what<br />
their placing, is very inspiring.<br />
If you could participate in any triathlon event<br />
which one would you choose and why?<br />
My favourite triathlon would have to be<br />
the Port of Tauranga Half Ironman which<br />
has now become a weekend of Multisport<br />
events as well.<br />
This was my first half Ironman event I<br />
competed in and is at the start of January<br />
when the holidays are still on. There is<br />
always a great atmosphere to this race<br />
and with two laps on both the bike and<br />
run, you have an opportunity to run past<br />
everyone at different stages of the race.<br />
It is a very flat and fast course where<br />
many people will hold their fastest time<br />
for this distance.<br />
The support from the crowd is always<br />
a morale booster and it is also the NZ<br />
National Champs.<br />
What is the biggest misconception about the<br />
sport?<br />
That you don’t have to be the best to be<br />
on the start line or have all the best gear.<br />
This is what stops a lot of people from<br />
becoming involved. I had a friend who did<br />
her first triathlon on her son’s mountain<br />
bike and with no wetsuit.<br />
She’s now really into triathlons and<br />
has all the gear, but for that event, she<br />
had nothing flash and her fitness and<br />
determination got her to the finish. Start<br />
slowly by becoming more involved with<br />
others in the sport to learn as you go.<br />
As you start getting better you can upgrade<br />
where you see fit.<br />
Three things you would like people to know<br />
about the sport?<br />
1) You don’t have to reach a certain level of<br />
fitness and knowledge before being able to<br />
participate.<br />
If you have the desire to give triathlon<br />
a go, don’t delay because of fears or<br />
assumptions. Everyone goes through this,<br />
but the best way start is get involved and<br />
ask questions. You will thank yourself for<br />
it later.<br />
2) Remember to have fun and enjoy the<br />
experience of training and racing.<br />
Sometimes the expectation and pressure<br />
people put on themselves to do well<br />
or because of other people’s opinions can<br />
affect their experience. Go out and be the<br />
best you can be.<br />
Don’t worry about what others are<br />
doing, you will get the best satisfaction<br />
knowing you gave it all you could, as<br />
opposed to worrying about other performances<br />
and losing the opportunity to<br />
appreciate your own achievements.<br />
3) There is a lot to learn at the start.<br />
In a triathlon you swim, bike then run.<br />
When getting close to a race, start thinking<br />
about the little things such as what<br />
will you will wear on race day, or eat for<br />
breakfast that won’t upset your stomach?<br />
If you practise that in training, you won’t<br />
have a problem come race day.<br />
Also getting used to running off a bike<br />
with tired legs. Make sure you practise<br />
this so the body is used to being able to<br />
finish strong on the run. Simple things<br />
that can help a lot. •<br />
18 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
TRIATHLON<br />
Want to Tri but don’t know<br />
where to start?<br />
Triathlon is a rapidly growing sport, with increasing<br />
numbers participating in events, from elite level to<br />
grassroots. The beauty of triathlon is that it can be<br />
participated in by all ages.<br />
BY SUZE LANDERS<br />
Hamilton Triathlon Club<br />
What makes this sport unique is<br />
that you have to compete in not<br />
one but three disciplines, and<br />
that can be quite overwhelming for some.<br />
Many people, after watching an ironman<br />
or triathlon feel inspired and say: ‘I would<br />
love to do that one day’, but often they<br />
don’t know where to start.<br />
Everyone has their own perceptions of<br />
what it takes to do a triathlon; often that<br />
you have to be super-fit or have all the<br />
gear to do it and because of these ‘obstacles’,<br />
the dream of doing a triathlon can<br />
keep getting delayed.<br />
Here are some tips on where to start<br />
and common mistakes to avoid, to help<br />
you on your way to your first triathlon.<br />
If you are starting from scratch, 2-3<br />
months is a good time frame to work up<br />
to your first race.<br />
Finding a race<br />
The best way to become involved within<br />
the sport is commit to a race. Once you<br />
have done that, then you can come up<br />
with a plan on how to achieve your goal.<br />
Find a race 2-3 months away (www.<br />
triathlon.kiwi/events-calendar has an<br />
up-to-date calendar to have a look at)<br />
The triathlon racing calendar year predominately<br />
runs from November - April,<br />
in between this is the off season.<br />
Decide your distance. A sprint is a good<br />
way to start off, with the distances being:<br />
750 swim, 20km bike and 5km run.<br />
Sign up NOW<br />
This is the hardest part, most people want<br />
to train for a bit and until they feel more<br />
confident with their fitness. Just DO IT,<br />
it will be the biggest motivator and confidence<br />
booster. Now you have accountability.<br />
Well done.<br />
What gear do I need?<br />
Triathlon gear can be expensive, especially<br />
when you are just starting out. It<br />
depends on your budget, but the best<br />
way is to work with what you have, then<br />
upgrade as required. Ideally though,<br />
the basics you do need to run your first<br />
triathlon are:<br />
1) swimsuit<br />
2) goggles<br />
3) bike<br />
4) helmet<br />
5) running shoes<br />
You may not look like the pros but remember<br />
not to compare your chapter one<br />
with their chapter 20. Everyone started<br />
from somewhere and never be afraid to<br />
talk to other athletes about their experiences.<br />
Focus on improving your fitness<br />
through regular training and the rest will<br />
come. After your first triathlon, you will<br />
learn so much that even you can pass<br />
knowledge onto someone else.<br />
Where do I start?<br />
The best way to start is get involved with<br />
others and join a club. You will learn so<br />
much and enjoy being in a supportive and<br />
social environment. There are many different<br />
training programmes to be found<br />
on the internet or in books.<br />
The amount of training depends on<br />
many things, such as how competitive<br />
you want to be and how much time you<br />
can put into training around your everyday<br />
life. If you want to be competitive,<br />
the best way is to find a coach that suits<br />
you, as everyone is different.<br />
Tips to keep in mind when training<br />
through the season<br />
1) Decide on your goals for the season<br />
Some people like the social aspect of the<br />
sport, others want the challenge of being<br />
the best they can be. Make sure the work<br />
you put in and your goals align to save<br />
any disappointment later.<br />
2) Stick to the plan<br />
At times we can get over-excited at the<br />
start and train more than we should,<br />
or play catch-up on a session that was<br />
missed the day before. This can catch up<br />
with you and your body. Just forget it and<br />
focus on what is up next.<br />
3) Don’t underestimate the importance of rest<br />
Make sure you allow your body to recover<br />
properly by getting enough sleep<br />
and ensuring a rest day is exactly that.<br />
The last thing you want is an injury or<br />
burnout.<br />
4) Stay positive and remember to have fun<br />
Triathlon should be enjoyable. Having a<br />
positive attitude will always help. If your<br />
goggles fall off, keep going, if someone<br />
passes you on the bike, don’t worry, just<br />
focus on your own race and remember to<br />
smile. You should be out there having fun.<br />
Trust me, the feeling of completing<br />
your first triathlon is very rewarding.<br />
Take the leap this season and challenge<br />
yourself to compete in this great sport.<br />
The Hamilton Triathlon Club is a<br />
friendly group of triathletes and coaches<br />
looking to encourage any new triathletes<br />
into the sport and help those already<br />
involved to reach the next level. Get<br />
involved now – see you out there. •<br />
“My Dad joined the Hamilton Triathlon Club because<br />
he the wanted to give himself a new challenge of<br />
competing in a triathlon. He thought it would be<br />
good idea for me to join also as I already do running<br />
and netball.<br />
I had done swimming lessons in the past but I was<br />
not doing any at the time so dad asked the tri-club<br />
if I could join the Wednesday lessons even though it<br />
was only adults attending.<br />
On my first time going, I was put with dad in his<br />
pool lane. I swum behind dad and wasn't too slow<br />
but I struggled with the distance. After a while I<br />
found I could last for longer amounts of time and<br />
that I was faster.<br />
My goal in November is the 3-9-3 distance event<br />
and being part of the Hamilton tri-club will help me<br />
achieve this goal.” – Sophie Harris<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 19
The Out and About photos are also posted on our<br />
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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 />
BATTLE OF THE BRIDGES<br />
That famous Cambridge competitive<br />
spirit came to the fore at the recent<br />
Battle of the Bridges event, pitting<br />
Cambridge’s two sport clubs –<br />
Hautapu and Leamington – against<br />
each other for the coveted Battle<br />
of the Bridges trophy. After intense<br />
action on the netball courts and<br />
rugby field, it was a tug of war<br />
which determined the final points.<br />
Leamington Loonies took the win,<br />
beating Hautapu Hopefools for the<br />
prestigious trophy.<br />
Photos by Michael Jeans and Sophie<br />
Iremonger,<br />
Your Cambridge News<br />
20 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Lodge Cheers to Champions Advert <strong>2016</strong>.indd 1<br />
29/03/<strong>2016</strong> 12:16:47 p.m.<br />
1<br />
2<br />
1. HILLCREST HIGH DUATHLON<br />
And they’re off. Runners set an early pace as part<br />
of Hillcrest High School’s senior girls duathlon.<br />
2-4. HOCKEY INTERCITY<br />
Hillcrest High School 1st X1<br />
Hockey, winners of the Intercity<br />
Competition<br />
3<br />
4<br />
CHEERS TO OUR CHAMPS<br />
Back: Molly Bird, Briar Wharry,<br />
Caitlin McIntyre, Meghan Wilson,<br />
Samara Clare<br />
Middle: Coach: Rhys McLachlan,<br />
Kendra Peart-Anderson, Acacia<br />
Kelsen, Georgia Wharry, Shanelle<br />
Reeve, Dannii Cooke<br />
Front: Maya Wilson, Christa<br />
Pearson, Lauren Johnston, Tara<br />
Newman, Amelia McNamara,<br />
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5 6<br />
10<br />
10. HILLCREST NETBALL<br />
Hillcrest Open A netball team in the Premier 2 Final<br />
5-9. HOWICK EXCHANGE<br />
Following the competitive spirit of our Olympic and Para<br />
Olympic athletes, students from Hillcrest High School<br />
battle it out for top spot in a wide variety of sports.<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 21<br />
7 8 9
Get your pink walk<br />
on for Waikato<br />
Hamilton Lake is set to become a sea of pink, with the<br />
upcoming Waikato Breast Cancer Trust (WBCT) Pink Walk/<br />
Pink Challenge taking place on Thursday, October 6.<br />
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www.orthotichouse.co.nz<br />
80346<br />
Hamilton Lake is set to become<br />
a sea of pink, with the upcoming<br />
Waikato Breast Cancer Trust<br />
(WBCT) Pink Walk/Pink Challenge taking<br />
place on Thursday, October 6.<br />
This annual community event raises<br />
funds for the Waikato Breast Cancer<br />
Trust and aims to raise awareness<br />
around breast cancer and research.<br />
“Funds raised go towards research<br />
which benefits Waikato women with<br />
better surgical, drug and radiotherapy<br />
treatments. The WBCT works with<br />
patients on clinical trials looking at different<br />
types of treatment to reduce their<br />
breast cancer suffering,” says fundraising<br />
co-ordinator Fiona Johnson.<br />
“We raise awareness of breast cancer<br />
and the research that will uncover new<br />
treatment options for those diagnosed<br />
with breast cancer and prevention strategies<br />
for those who are at risk.<br />
“The Pink Walk is to celebrate with<br />
women and men who have survived<br />
breast cancer and to remember those<br />
who have passed away.“<br />
Open to everyone, the Pink Walk is<br />
3.5km around Hamilton Lake; mums,<br />
dads, kids, those in prams or wheelchairs;<br />
you can even bring your dog<br />
along. The 5km fun run is for those keen<br />
on a bit more exercise. The first team<br />
to cross the finish line wins the Pink<br />
Challenge Cup.<br />
“This year we are introducing a Runners’<br />
Club Cup for all those participating<br />
as part of a running club, to create a little<br />
bit of rivalry between running clubs.”<br />
The Pink Walk/Challenge event opens<br />
at 4:30pm for late registrations, with<br />
all walkers starting at 5:45pm. The 5km<br />
fun run starts at 6:15pm with warm-ups<br />
for all walkers and runners by Les Mills<br />
Trainers 15 minutes prior to starting.<br />
“Encourage your friends and colleagues<br />
to create a ‘pink costume’ and<br />
register online to join in the fun after<br />
work on Thursday, October 6.<br />
“A Givealittle page and an Everyday<br />
Hero page have been set up to create<br />
more fundraising opportunities for those<br />
getting sponsored, or who are wanting<br />
to fundraise more for Waikato Breast<br />
Cancer Trust.<br />
“Any funds raised go directly towards<br />
supporting our research nurses<br />
conducting clinical trials and to staff<br />
co-ordinating the Waikato Breast Cancer<br />
Register. This register is an important<br />
information database for researchers as<br />
it records patients, their type of breast<br />
cancer, types of treatment – surgery,<br />
radiotherapy, chemotherapy - as they<br />
continue on their breast cancer journey.<br />
“Your support pays it forward for our<br />
daughters, sisters, mums, colleagues and<br />
friends to treat this disease, reduce the<br />
suffering and make life worth living!”<br />
says Fiona.<br />
Pinkwalk.co.nz •<br />
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22 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 23<br />
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Be a STAR and walk<br />
for breast cancer<br />
If you are a keen walker, get a group of friends and<br />
family together to participate in the upcoming <strong>2016</strong> NZ<br />
Breast Cancer Foundation Pink Star Walks in Auckland,<br />
Wellington and Christchurch.<br />
Registrations are now open for the<br />
October/November events (pinkstarwalk.co.nz)<br />
as part of Breast Cancer<br />
Awareness month. The annual NZ Breast<br />
Cancer Foundation (NZBCF) fundraiser<br />
is a non-competitive fun walk, with no<br />
training required before participating<br />
- just a willingness to join a group of<br />
boisterous women, men and children in<br />
support of those affected by breast cancer.<br />
The walks are held in the twilight<br />
hours, providing a unique experience,<br />
with a party atmosphere at the finish line<br />
with entertainment provided; walkers are<br />
encouraged to celebrate and have a fun<br />
evening out together.<br />
Sponsored by Estee Lauder Companies,<br />
the NZBCF Pink Star Walks are open<br />
to all ages. The walking courses are a<br />
mix of 5km, 10km or a half marathon<br />
(21km) option, depending on location.<br />
The course must be walked, not run; with<br />
walkers encouraged to dress in pink, with<br />
many groups coordinating their costumes<br />
as a team and registering to fundraise.<br />
Stacey Morrison, NZBCF ambassador<br />
and radio host from The Hits, along with<br />
her co-host Flynny, will MC the events in<br />
all three locations, cheering on walkers<br />
and handing out medals at the finish lines<br />
to those completing the 21km distance<br />
options in Auckland and Christchurch.<br />
“I’ve been involved with the Pink Star<br />
Walks for many years and always enjoy<br />
seeing everyone getting together and<br />
making an effort with their costumes.<br />
What better way to show your support of<br />
those affected by breast cancer than by<br />
getting out there and walking the talk!”<br />
says Stacey, who lost her mother to breast<br />
cancer at a young age.<br />
Keeping fit and active is important to<br />
Stacey, who loves that the Pink Star Walk<br />
is an event which is accessible to everyone<br />
no matter what their age or fitness<br />
level.<br />
“Our Pink Star Walks are a great way<br />
to show your support for friends, family<br />
or colleagues affected by breast cancer,”<br />
says Evangelia Henderson, chief executive<br />
at the NZ Breast Cancer Foundation.<br />
“The money raised by the three events<br />
will help fund support programmes for<br />
women with breast cancer including<br />
counselling, rehabilitation programmes<br />
and funds education for early detection<br />
of breast cancer. Each year more than<br />
3000 women are diagnosed with breast<br />
cancer, with approximately half detected<br />
through mammograms, where a tumour<br />
can be found when it is as small<br />
as 2mm. A tumour is generally 10 times<br />
the size (20mm) before it can be detected<br />
by touch, so it’s important that women<br />
know they need to be screened from the<br />
age of 40 and well into their 70s,” says<br />
Mrs Henderson.<br />
Last year’s Pink Star Walks attracted<br />
more than 4200 registered walkers and<br />
raised $500,000. This year the goal is<br />
to attract 5500 walkers, and raise a total<br />
of $600,000 towards the breast cancer<br />
cause.<br />
NZBCF Pink Star Walks are held in<br />
three locations: Auckland, Wellington and<br />
Christchurch. •<br />
About breast cancer<br />
in New Zealand<br />
More than 3000 women a year<br />
are diagnosed with breast cancer<br />
in NZ – that’s eight women a day.<br />
90-95 percent of women who<br />
are diagnosed with breast cancer<br />
have no family history of the<br />
disease.<br />
Around 350 NZ women under<br />
the age of 45 (when free<br />
mammograms start) will be<br />
diagnosed with breast cancer this<br />
year – that’s one woman a day.<br />
While breast cancer has a good<br />
cure rate when found early,<br />
many women have their cancer<br />
come back: only 73 percent will<br />
be disease-free 10 years after<br />
diagnosis.<br />
More than 600 women will die of<br />
breast cancer this year – about<br />
the size of a large primary school.<br />
The New Zealand Breast Cancer<br />
Foundation recommends women<br />
should consider having yearly<br />
breast screening mammograms at<br />
age 40-49, then screen every two<br />
years from age 50.<br />
Hamilton Radiology<br />
Offering unparalleled care and expertise<br />
Hamilton Radiology is the Waikato’s<br />
largest private medical imaging facility.<br />
With the latest medical imaging equipment and a highly<br />
trained, experienced team of technical staff and 14 local<br />
radiologists, we offer an unparalleled standard of care<br />
and expertise.<br />
Appointments are essential for Ultrasound and CT:<br />
Please phone our freephone 0800 426 723<br />
No appointments needed for plain x-ray films, all referrals accepted.<br />
After hours appointments available on Tuesday evenings.<br />
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Hamilton Radiology.co.nz<br />
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton<br />
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu<br />
24 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Half<br />
Marathon<br />
Training tips<br />
The Direct Group Uniforms Hamilton<br />
Half Marathon offers a variety of events<br />
over varying distances, aimed at<br />
encouraging community participation.<br />
This year’s event on October 2 features new courses,<br />
with a distance for everyone; 5km, 10km, Half<br />
Marathon and Kids’ Commando Challenge (obstacle<br />
course).<br />
The flatter and faster course for the half marathon<br />
takes in a section of the Te Awa river trail and the 10km<br />
course now goes through Hamilton’s newer northern<br />
suburbs.<br />
Those participating in the 5km course can enjoy a<br />
flatter easier course through Braithwaite Park and also<br />
new this year is the addition of welcoming buggies,<br />
strollers and prams into the 5km event.<br />
For those training, here’s a helpful programme. For<br />
more information visit hamiltonhalfmarathon.org.nz •<br />
Hamilton Half Marathon Beginner Training<br />
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6<br />
Mon Rest Rest or xtrain Rest or xtrain Rest Rest Rest or xtrain<br />
Tue<br />
Wed<br />
40 min run<br />
COMFORTABLE<br />
50 min run<br />
COMFORTABLE<br />
40 min run<br />
COMFORTABLE<br />
50 min run<br />
COMFORTABLE<br />
40 min run<br />
COMFORTABLE<br />
50 min run<br />
COMFORTABLE<br />
3 km time trial<br />
SPEED<br />
50 min run<br />
COMFORTABLE<br />
Thu Rest or xtrain Rest or xtrain Rest or xtrain 40 min run<br />
COMFORTABLE<br />
Fri<br />
8 x 1 min, 30 sec JR<br />
SPEED<br />
6 x 500m, 1 min SR<br />
SPEED<br />
4 x 1km, 1 min SR<br />
SPEED<br />
Rest<br />
40 min run<br />
COMFORTABLE<br />
1hr run<br />
COMFORTABLE<br />
Rest or xtrain<br />
40 min run<br />
COMFORTABLE<br />
Sat Rest Rest Rest Rest Rest Rest<br />
Sun<br />
1hr 10 run<br />
COMFORTABLE<br />
1hr 15 run<br />
COMFORTABLE<br />
1hr 20 run<br />
COMFORTABLE<br />
1hr 25 run<br />
COMFORTABLE or<br />
10/15km race<br />
1hr 30 run<br />
COMFORTABLE<br />
40 min run<br />
COMFORTABLE<br />
1hr run<br />
COMFORTABLE<br />
Rest or xtrain<br />
15 hill reps<br />
STEADY<br />
1hr 30 run<br />
COMFORTABLE<br />
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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 25
EXPLORE WAIKATO<br />
Mountain<br />
bike parks<br />
In our ongoing series on exploring our own back yard, this month we take<br />
a closer look at some of the fantastic mountain bike parks the Waikato<br />
region has to offer. There’s something for everyone; from families with young<br />
children, to adrenaline junkies.<br />
Whether riding through forests or in the foothills<br />
of the region’s mountains, Hamilton and the<br />
Waikato region has a variety of mountain bike<br />
parks and tracks to make the most of spring. Expert<br />
trails sit alongside easy family tracks, meaning there is<br />
something to suit all levels and abilities.<br />
Take ‘The Snake’ at Te Miro Mountain Bike Park and<br />
find stunning views of the Kaimai Ranges from the top,<br />
or if you are a group of varying levels, check out Cougar<br />
Mountain Bike Park which offers 14 different trails from<br />
beginner to advanced. Hamilton Mountain Bike Park will<br />
take riders over gravel, sand, clay and grass surfaces on<br />
the 11km single track, while the Pipiwharauroa Trail near<br />
Raglan will get you up close and personal with the wind<br />
turbines of Te Uku Windfarm.<br />
Make a weekend of it with dad this Father’s Day and<br />
explore some of the region’s top mountain bike parks<br />
below.<br />
Te Miro Mountain Bike Park<br />
Waterworks Road, Te Miro<br />
– Forest trails, jumps and rollers<br />
– Grade 2-5 tracks available<br />
TOP TIP: Pack lunch and enjoy a picnic at The Lookout<br />
on the Big Willy beginners’ track with great views of the<br />
water catchment that supplies Morrinsville with water.<br />
Cougar Mountain Bike Park<br />
Mossop Road, Tokoroa<br />
– 35km of off-road forest tracks<br />
– 14 different rides available<br />
– Grade 3 – 5 tracks<br />
TOP TIP: Advanced riders can take on The Tester, a<br />
challenging advanced trail with 600m of technical<br />
terrain.<br />
Mount Te Aroha<br />
Te Aroha Hot Springs Domain, Te Aroha<br />
– Challenging ascents and exhilarating downhill<br />
sections 10km of trails<br />
– Grade 3 tracks<br />
Top tip: Make the most of the spa town and enjoy a<br />
relaxing mineral spa after your ride.<br />
Hamilton Mountain Bike Park<br />
Maui Street, Hamilton<br />
– Conveniently located within Hamilton City<br />
– Suitable for all levels<br />
– Grade 2 – 3<br />
TOP TIP: Kids will enjoy the ‘Three Times Tables’<br />
section of The Sandpit, with three modest table-top<br />
jumps and high banked berms.<br />
Mt Pirongia Mountain Bike Trails<br />
Sainsbury Road, Mt Pirongi<br />
– Off-road cycling through native forests<br />
– Kids and pump tracks available<br />
– Grade 2 – 4 trails<br />
TOP TIP: Check out the kids’ pump track for great off<br />
road children’s cycling<br />
Pipiwharauroa Trail<br />
Te Mata Road, Raglan<br />
– 360 degree views of the region<br />
– Get up close with the Te Uku Windfarm turbines<br />
TOP TIP: Allow up to 4 hours for this 18 kilometre<br />
return trip. •<br />
For more information on mountain bike parks and<br />
cycle trails in Hamilton and the Waikato region, visit<br />
www.hamiltonwaikato.com/cycling<br />
26 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Practise what you preach<br />
So this month I have had the fantastic opportunity<br />
to experience what it’s like to be the patient.<br />
Recently I was training one of our<br />
professional motocross riders up<br />
at the Sandpit MX Park north of<br />
Auckland. This is one of the roughest,<br />
most difficult tracks in New Zealand, so<br />
of course I just had to throw my leg over<br />
the bike and have a go. In hindsight; that<br />
decision is where things started to go<br />
wrong! This is a story of what happens<br />
when you forget to practise what you<br />
preach.<br />
Our team meeting went late and<br />
Hadleigh was keen to hit the track and<br />
cut some laps. We had driven for two<br />
hours and jumped out of the van, chucked<br />
our gear on and straight onto the track.<br />
No warm-up, no Oov core activation,<br />
just straight from the van to the roughest<br />
track in New Zealand.<br />
Now Hadleigh is 19 years old and<br />
trains 15 hours a week; his body is in<br />
prime form. Mine on the other hand is<br />
40+, I’m lucky to train once a week and<br />
my MX skills leave much to be desired.<br />
“As I quickly bent over<br />
to pull my socks off I<br />
felt a sudden stabbing<br />
pain like a knife driven<br />
to its hilt right into my<br />
lower back. I literally<br />
fell over backwards<br />
into my camp chair<br />
grimacing in pain.”<br />
I actually had a blast; took it slow on<br />
the first lap, the holes in the track are<br />
bigger than my bike and the sand was<br />
soft and knee deep. Trying to keep the<br />
bike upright and on a semi-straight line<br />
was taking 100 percent effort straight<br />
away. We did two 30-minute motos with<br />
me doing one lap to Hadleigh’s three<br />
laps.<br />
I never crashed but had plenty of close<br />
calls and had an absolute blast. From a<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 />
fitness perspective it is the perfect workout;<br />
every muscle works 100 percent and<br />
I reckon I did the equivalent of more than<br />
100 body weight squats per lap! By the<br />
end of the second ride I could barely hang<br />
on and ended up going bush as I missed<br />
a corner, saved the crash but knew I was<br />
done for the day.<br />
Back to the van, with Caitlyn (my<br />
daughter) waiting for me to go mountain<br />
biking at Woodhill forest. Quickly<br />
chucked the bike in and took my gear off.<br />
As I quickly bent over to pull my socks off<br />
I felt a sudden stabbing pain like a knife<br />
driven to its hilt right into my lower back.<br />
I literally fell over backwards into my<br />
camp chair grimacing in pain. I honestly<br />
thought that Hadleigh had snuck up<br />
behind me and thrown a log or rock into<br />
my back.<br />
The pain was both stabbing and searing<br />
at the same time and I thought I was<br />
going to vomit with it. I was cast in the<br />
chair and literally couldn’t move.<br />
Caitlyn was like; “come on dad, let’s<br />
get going so we can hit the bike park!”.<br />
I tried to lift my legs to get my socks<br />
the rest of the way off, but to no avail.<br />
Poor Caitlyn had to pull her dad’s dirty<br />
sweaty MX socks off, I have never been so<br />
grateful.<br />
Okay so this is where my physio mind<br />
kicks into gear. Time to figure out what<br />
I did, how I’m going to drive two hours’<br />
home and whether I can keep my promise<br />
and take Caitlyn to the bike park for a ride.<br />
Questions to ask when you do your back:<br />
– Can I stand up? Yes, but very carefully.<br />
– Can I cough or sneeze without pain?<br />
Yes, no pain in back with hard cough, this<br />
clears the disc.<br />
– Do I have any shooting pain or numbness<br />
down the legs? No, this rules out a<br />
nerve pinch.<br />
– Can I bend forward? No way in hell!<br />
Must be a muscle strain then.<br />
– Can I get on my stomach and do a half<br />
press-up putting my back into full extension?<br />
Yes, this is not painful at all. Rules<br />
out a joint injury.<br />
– Can I lie on by back with knees up and<br />
rotate stretch side to side? Yes, but is<br />
very tight to the right.<br />
So I was confident that I had strained<br />
a deep muscle in my lower back, had not<br />
injured the disc and the joint was okay.<br />
Since I had not taken a crash and there<br />
was no direct trauma injury I knew that if<br />
I followed some basic principles I would<br />
be fine.<br />
This is where my Oov core conditioning<br />
comes into play. I found that by holding<br />
my back in neutral spine and letting<br />
my deep core muscles do the work I was<br />
able to ride the MTB with Caitlyn for a<br />
good hour. I was still in some pain and<br />
felt really weak but that just made Caitlyn<br />
happy because she could easily beat her<br />
dad up the climbs.<br />
The worst part was the drive home,<br />
van seats are not meant for backs. I had<br />
to put the seat in full upright and a rolled<br />
up towel to support the back. When I got<br />
home I was able to clean the gear and<br />
unload very carefully. Night one was the<br />
worst, but Panadol and anti-inflammatory<br />
together gave me a decent sleep.<br />
Physio treatment first thing Monday<br />
and SpiderTech taping made a huge<br />
difference and allowed me to work. I<br />
saw the physio again on Wednesday and<br />
Friday. By Tuesday I no longer needed<br />
pain relief and by Friday my back was<br />
80 percent. A week later and I still have<br />
some tightness into stretching but is not<br />
really painful.<br />
So what lessons have I learned:<br />
Follow the rule of proper dynamic warmup<br />
and Oov Core activation before I ride.<br />
This will get the body warmed up and<br />
the core switched on which will limit this<br />
type of injury from occurring.<br />
Taking pain relief and anti-inflammatory<br />
helps but getting early treatment was<br />
the best help of all.<br />
Doing the Oov Core stability is so<br />
critical. I couldn’t believe how weak my<br />
core was on the Wednesday following the<br />
injury. I could hardly balance and felt<br />
like I could only do 50 percent of what I<br />
could normally do on the Oov.<br />
Pain turns the core muscles off and if<br />
you don’t switch them back on you will<br />
take longer to recover and the likelihood<br />
of doing the back again is much higher.<br />
Don’t try and keep up with a 19-yearold<br />
MX rider.<br />
Below are a couple of pictures of exercise<br />
I do on a daily basis to keep my core<br />
switched on. Also if you are looking for a<br />
high intensity motocross-specific training<br />
system, feel free to join me at 5pm<br />
on Monday nights as I try and get some<br />
fitness back into this old body.<br />
Have a great month and I’ll see you<br />
out there having fun in the dirt. •<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 27
Mitre 10 Cup action<br />
The Waikato season is now in full swing with the campaigns<br />
of our six representative teams now well underway.<br />
All teams are off to a positive<br />
start with the highlight being the<br />
Waikato Mitre 10 Cup team’s 26-15<br />
Ranfurly Shield win over North Harbour<br />
at FMG Stadium Waikato. This shield<br />
defence was the 100th Ranfurly Shield<br />
match that Waikato has been involved in,<br />
so it was great the boys were able to mark<br />
the occasion with a good result.<br />
The day was also a celebration of<br />
junior rugby in the province with the<br />
popular 13th grade final (won by Kihikihi<br />
29-10 over Hamilton Marist) followed<br />
by the annual Junior Rugby March Past.<br />
It was awesome to see all of our clubs<br />
represented and in the stands to watch<br />
the main game.<br />
The Harbour win came after a tough<br />
first up loss to Tasman in Blenheim, but<br />
the narrow defeat was not a bad effort<br />
against one of the better teams in the<br />
competition over the last few years. The<br />
Waikato team have shown they are keen<br />
to play a positive brand of rugby so the<br />
rest of the season looks promising for<br />
Mooloo fans.<br />
The Waikato Women’s team, competing<br />
in the newly named Farah Palmer<br />
Cup, are four games into their season.<br />
They started with a loss to Counties<br />
Manukau but bounced back to beat North<br />
Harbour the following week.<br />
A narrow loss away to Wellington in<br />
Week 3 was another setback but again the<br />
girls responded well to win comfortably<br />
against Bay of Plenty. With two games<br />
remaining they are still right in contention<br />
to make the top four.<br />
Waikato Development, the feeder team<br />
to the Mitre 10 Cup, started with a 24-21<br />
win over Auckland Colts and followed<br />
that up with a narrow loss to Counties<br />
Manukau.<br />
The Waikato Juniors (Under 19) are<br />
off to a strong start with a big 40-12 win<br />
over Counties Manukau followed by a<br />
hard fought 15-3 win over Taranaki. The<br />
team is now well placed to earn a good<br />
seeding for the Jock Hobbs Memorial National<br />
U19 Tournament which is coming<br />
up in Taupo in mid-<strong>September</strong>.<br />
Waikato Under 16s also got their campaign<br />
underway with a solid win, beating<br />
neighbours King Country 38-0.<br />
And finally, the Waikato Roller Mills<br />
(Primary Schools) has started their<br />
pre-season with a bang, comfortably<br />
beating Taranaki and a Hamilton Boys'<br />
High U55kg side in pre-season, and are<br />
looking sharp ahead of their tournament<br />
in late <strong>September</strong>.<br />
The next couple of months promises<br />
to deliver plenty of action for all of our<br />
teams in red, yellow and black, and we<br />
would love to have your support at as<br />
many games as possible.<br />
To keep up-to-date with the<br />
Waikato Mitre 10 Cup team check out<br />
www.mooloo.co.nz<br />
And for draws and results of our other<br />
rep teams go to www.mooloocommunityrugby.co.nz<br />
•<br />
PROUDLY SUPPORTING THE<br />
Waikato Mitre 10<br />
Cup squad <strong>2016</strong><br />
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28 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Sideline concussion<br />
checklist<br />
Concussion can occur when a player receives an impact<br />
to the head or body that causes the brain to shake inside<br />
the skull. If a player is knocked out or loses consciousness<br />
they have obviously sustained a concussion, but it is<br />
important to remember that a person can be concussed<br />
without losing consciousness.<br />
BY NZ RUGBY<br />
The Sideline Concussion Checklist is<br />
an essential tool to use to determine<br />
signs and symptoms of concussion.<br />
Recognising the symptoms<br />
If a player appears stunned, dazed or<br />
confused after an impact ask some of the<br />
following questions to check if the player<br />
is aware of their surroundings and that<br />
their memory is working correctly.<br />
– What ground are we at?<br />
– Which team are we playing today?<br />
– Who are you marking?<br />
– Which half is it?<br />
– What is the score of the game?<br />
If they answer any of the questions<br />
incorrectly, or are very slow to respond,<br />
it indicates that they have probably<br />
sustained a concussion and should not<br />
continue to play.<br />
Watch for unsteadiness when they<br />
stand up or poor balance and co-ordination<br />
as these are also signs of concussion.<br />
Players may also complain of other<br />
symptoms such as blurred or double<br />
vision, ringing in their ears, sensitivity to<br />
light and noise.<br />
They may experience nausea or<br />
vomiting, a headache or feel extremely<br />
tired or become irritable. If any of these<br />
symptoms are present a player should not<br />
return to play.<br />
Remove from play<br />
Players who are concussed are often<br />
unaware of their symptoms and may<br />
want to continue playing.- they usually<br />
do! It is imperative that the coach/referee<br />
takes responsibility for the player’s<br />
well-being, assess the player and make<br />
an informed choice about whether the<br />
player should return to play or not – if<br />
any doubt the player must be removed<br />
from play.<br />
Even if there are no immediate symptoms<br />
of concussion these can show up<br />
later, so it is important to keep a close<br />
eye on the player. Ensure the player<br />
is regularly checked and not left alone<br />
during the first four hours after injury.<br />
Make sure the player has a ‘buddy’<br />
who will make sure they are not left alone<br />
for the first four hours and get the player<br />
home safely for someone (parent/guardian<br />
etc) to monitor.<br />
Give the concussion advice slip (from<br />
the concussion checklist) to the player<br />
and their guardian so everyone knows<br />
what to watch for over the first 24 - 48<br />
hours.<br />
Concussed players must get urgent<br />
medical treatment if they show signs of:<br />
– Worsening headache<br />
– Increased drowsiness or can’t be<br />
woken up<br />
– Vomiting<br />
– Increased confusion or agitation<br />
– Weakness in any limbs<br />
– Slurred speech<br />
– Loss of consciousness or seizure<br />
Return to play<br />
Players should not return to sport until<br />
symptom free and medically cleared.<br />
World Rugby’s mandatory stand down<br />
period is for a minimum three weeks (23<br />
days for players aged 19 and under). If a<br />
player returns too soon, while symptoms<br />
are still present, it will slow recovery and<br />
put them at risk of further concussions.<br />
If a player sustains a second concussion<br />
before the previous one has fully<br />
resolved the impact will be more severe<br />
and can in some instances be fatal.<br />
Check out New Zealand Rugby and<br />
ACC’s Graduated Return to Play Poster. •<br />
For more information, visit nzrugby.co.nz<br />
or communityrugby.co.nz<br />
GRADUATED RETURN TO PLAY STAGES<br />
Rehab stage<br />
1<br />
2<br />
3<br />
4<br />
5<br />
Complete mental and physical rest until<br />
symptoms have cleared.<br />
Once symptom-free, light aerobic exercise,<br />
such as walking or stationary cycling.<br />
Rugby-specific exercise, such as running or<br />
ballhandling activities only if symptom-free.<br />
NO head impact activities.<br />
Non-contact training drills until medical<br />
clearance given and only if symptom-free.<br />
Once medical clearance has been given, full<br />
contact training.<br />
6 Return to play.<br />
Minimum Time<br />
19 Years+ Under 19<br />
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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 29
Maximising your<br />
warm-up time<br />
For a number of reasons - inflexibility, disuse (sitting for much<br />
of the day), prior injury, and irregular movement - some<br />
muscles have simply lost stimulation. Notorious for doing so<br />
are muscles such as the gluteals, lats, deep abdominals, and<br />
other core stabilisers.<br />
Medimaging is now<br />
united with our five<br />
other regions as<br />
This is much more than a name change. Through this union<br />
we offer greater resources, more collective experience, a<br />
stronger network and more timely service.<br />
We are still 100% NZ doctor owned and managed. Your local<br />
radiologists and team are the same, just part of a bigger<br />
more connected organisation.<br />
Being part of a connected organisation means no matter<br />
where you live, you have access to even better quality care.<br />
Find out more at pacificradiology.com<br />
MRI ULTRASOUND X-RAY BONE DENSITY<br />
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hamilton@pacificradiology.com<br />
The relative laziness of these muscles<br />
means that other muscles — namely<br />
your quads, lower back and traps<br />
— take over as a result, reducing the<br />
efficiency of the exercise, reinforcing poor<br />
movement patterns and putting you at<br />
risk for injury.<br />
Ultimately, the impediment of subpar,<br />
or insufficient activation, results in<br />
a less than ideal performance, and likely,<br />
frustration.<br />
Pre-activating the muscles you’re<br />
trying to work (or the muscles that you<br />
know are responsible for creating the<br />
movement you are about to perform) with<br />
a specific movement will fire-up your<br />
nervous system — specific components<br />
of your nervous system — and get you on<br />
the road to the results you’re after.<br />
While ‘moving’ is the key to an effective<br />
PAP strategy, it is perhaps more<br />
important to ensure that you are engaging<br />
your mind. Wiring the brain-muscle<br />
circuit takes mental effort (especially<br />
after years of frayed circuitry), and so<br />
switching the brain off during exercise is<br />
far from ideal.<br />
Research has shown that deliberately<br />
focusing on a muscle and/or visualising<br />
it shortening can improve activation, and<br />
subsequent goals of improving muscular<br />
size, tone and endurance etc. are far less<br />
problematic to achieve.<br />
For example, if you concentrate hard<br />
on your gluteal group when doing a<br />
one-legged hip lift, you are more likely to<br />
replicate this strategy when performing a<br />
deadlift, or a squat.<br />
At the very least, when preparing for<br />
squatting (or deadlifting) using a gluteal<br />
activation exercise like a hip lift, you will<br />
have some sensation in the areas responsible<br />
for creating that movement, and this<br />
can only be beneficial.<br />
This neuromuscular rewiring — enhancing<br />
the brain to muscle connection—<br />
will eventually become a sub-conscious<br />
pattern. Until such time, repetitive<br />
practise is key.<br />
Using the canonical 10,000 rep principle,<br />
it stands to reason that for any<br />
alteration in muscular recruitment to<br />
BY SHAUN PATERSON<br />
Shaun Paterson is a strength and<br />
conditioning tutor for the Centre<br />
for Sports Science and Human<br />
Performance at Wintec. He also works<br />
as for both High Performance Sport<br />
NZ and Pathway to Podium as a<br />
Strength and Conditioning Specialist.<br />
Shaun is a current PhD candidate.<br />
occur, significant time, and energy must<br />
be expended in ‘training’.<br />
In essence, the process of pre-activation<br />
serves to make movement ‘precise’<br />
– both in quality, and in quantity - and<br />
less injudicious.<br />
The challenge with pre-activation is<br />
to fire-up and utilise the right muscles<br />
without unnecessarily fatiguing them –<br />
this would be counterproductive.<br />
In order to prepare the neuromuscular<br />
system to turn on those muscles without<br />
‘burning them out’, pre-activation exercises<br />
have to be done either at a light to<br />
moderate intensity or at a high intensity<br />
for just a few reps.<br />
With this in mind, my encouragement<br />
for you, in whatever capacity this seems<br />
reasonable, is that you start to explore<br />
what muscles are responsible for the<br />
movements you readily engage in.<br />
If it’s kayaking, for example, then<br />
perhaps a little research into kayak force<br />
production, and associated musculature,<br />
would be helpful in getting you started on<br />
the right PAP routine. •<br />
30 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Men’s health tips<br />
This month is Blue <strong>September</strong><br />
and with it comes an important<br />
message; time for the men<br />
in our lives to take a health<br />
check. So whether it is your<br />
father, brother, son or friend,<br />
encourage the men you<br />
know to use the Blue<br />
<strong>September</strong> message as<br />
a springboard for overall<br />
health and wellbeing; not only<br />
for prostate health, but their<br />
health in general.<br />
Sometimes men tend to ignore their own<br />
health vulnerability, so it’s time for a<br />
refresher on committing some effort to<br />
preventative measures.<br />
· Eat more fruit and vegetables. Tomatoes,<br />
watermelons, pink grapefruits, guava and<br />
papaya contain lycopene, a powerful<br />
antioxidant. Cruciferous<br />
vegetables such as broccoli,<br />
cauliflower, cabbage, brussels<br />
sprouts, bok choy and kale also<br />
are good choices.<br />
· Let your doctor know if you have<br />
a family history of prostate cancer.<br />
Having a father or brother with prostate cancer<br />
more than doubles a man’s risk of developing<br />
this disease.<br />
· Include more soy in your diet from sources such as<br />
tofu, soy nuts or soy flour or powders.<br />
· Don’t smoke.<br />
· Eat more selenium-rich foods such as wheat germ,<br />
tuna, herring and other seafood and shellfish, beef<br />
liver, kidney, eggs, sunflower and sesame seeds,<br />
cashews, mushrooms, garlic and onions. Selenium<br />
reduces risk of prostate cancer.<br />
· Get a PSA blood test and digital rectal exam<br />
annually, beginning at age 50. Men at high risk,<br />
such as African American men or men with a<br />
strong family history of prostate cancer should<br />
begin testing at age 45.<br />
These are all very important – and should be<br />
upheld every day of every month of every year.<br />
But there are many signs that the body needs<br />
more support. Placing emphasis on maintaining a<br />
healthy lifestyle can help our bodies be less likely<br />
to have problems with genetic or lifestyle-based<br />
diseases.<br />
One key is to minimise inflammation, which<br />
comes about through the body’s need to bring<br />
more ‘circulation’ to an injured or diseased area.<br />
I place circulation in apostrophes as circulation<br />
is source of energy and nutrition and used for<br />
the removal of toxins and disease. Nerves and<br />
lymphatics have as important a part to play as the<br />
circulation.<br />
Inflammation can come about due to an area<br />
of weakened structure. It can be acute through<br />
injury, or chronic through long-term deterioration<br />
or long-term injury.<br />
I liken it to an ox bow curve in a stream. A little<br />
blockage occurs which stops the full flow of the<br />
stream to be able to cleanse that area. This leads<br />
to more build up and over time the stream finds a<br />
new way and flows around the area.<br />
If our ‘circulation’ cannot cleanse/nurture/rejuvenate<br />
an area – inflammation and pain will set<br />
in, including physical deterioration. In your gut or<br />
organs this leads to poor assimilation of nutrients<br />
and removal of toxins leading to an ever-increasing<br />
deterioration.<br />
Early symptoms can be noted by the daily<br />
signs of your body, a new symptom or a change in<br />
pattern of the old weakness you have always had.<br />
BY MONICA<br />
VAN DE WEERD<br />
Monica van de Weerd is a well respected<br />
Waikato based beauty therapist and<br />
aromatherapist, with an impressive<br />
knowledge of natural health and wellbeing.<br />
She and husband Frans (a qualified<br />
physiotherapist, homoeopath, craniosacral<br />
therapist and bowen therapist) are committed<br />
to living a naturally healthy lifestyle.<br />
www.naturallyhealthy.co.nz<br />
Also digestive bloating, changes in stools, a pain<br />
or discomfort you had not noticed before.<br />
Your cells are full of cellulite, your energy levels<br />
are low, your immunity is never quite getting on<br />
top of symptoms, and wounds not healing correctly.<br />
Listen to your body and act on those symptoms.<br />
There are also times when there are no symptoms<br />
- but for those of us who do have them – you need<br />
to act.<br />
Natural Health works when applied correctly<br />
with the right information. Your wellbeing is the<br />
basis to everything you can do and be. Act now<br />
by getting more information. Talk to your trusted<br />
local health store or health practitioner. Do not<br />
allow them to sell you an A-Z of products through<br />
fear. Get the right advice and support so you can<br />
make choices. Results should be seen and felt.<br />
Ask what results you should see or feel. Natural<br />
Health works beside your diet and lifestyle. Make a<br />
change to be healthier for best prevention today. •<br />
Cambridge prostate<br />
cancer support group<br />
brings guys together<br />
Kiwi men are under seige. Prostate cancer remains the<br />
most common form of cancer for New Zealand men and<br />
accounts for 3000 diagnoses and 600 deaths annually – one<br />
in 10 Kiwi men will develop prostate cancer in their lifetime<br />
and too many are dying by leaving their check-ups until it is<br />
too late.<br />
Cambridge local Graeme Montgomery, 67 years old, was<br />
diagnosed with prostate cancer in October 2015 and underwent<br />
surgery in December 2015, an experience which has<br />
motivated him to start a support group in his community.<br />
“While on holiday at the beach with my family following<br />
surgery I had the idea to figure out a way that men in my area<br />
could get together,” says Graeme. “Having people to share<br />
your experiences with is so important.”<br />
Up to 10 local men, and occasssionally wives or partners<br />
as well, come together to catch up over a beer or a meal every<br />
two months thanks to Graeme’s initiatives.<br />
Aside from a sense of cammeraderie and providing an<br />
understanding environment to open up, Graeme says the biggest<br />
benefit is the opportunity to talk to guys who have been<br />
through the diagnosis and treatment process.<br />
“Being able to share how you are going, where you are at<br />
and get feedback on treatment options undertaken by other<br />
guys, is hugely important and we find that blokes who might<br />
be a bit shy really open up.”<br />
Having lost his own father to prostate cancer aged 69,<br />
Graeme had an annual ‘WOF’ check for the past 10 years, a<br />
critical action for men who have in the past had males in their<br />
family diagnosed with prostate cancer.<br />
Graeme Woodside, Prostate Cancer Foundation CEO, says<br />
too many men are dying when a simple test can save lives.<br />
“Enough is enough. In <strong>2016</strong> it’s time for Kiwi men to take<br />
more responsibility for their prostate health, starting from<br />
the time they turn 40, especially if there is family history of<br />
this disease and a simple blood test is all it takes to start the<br />
testing process.”<br />
Blue <strong>September</strong> is having a shake-up this year and<br />
challenging New Zealanders to face their fears –there are a<br />
million experiences more terrifying than getting a prostate<br />
check up.<br />
From funding groundbreaking research to hosting support<br />
groups nationwide, every dollar counts this Blue <strong>September</strong>.<br />
Go to www.faceyourfear.org.nz to find out how you can face<br />
your fear, see some famous Kiwis facing their fears and donate<br />
to the Prostate Cancer Foundation. •<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 31
Nuts make<br />
you fat?<br />
What a big<br />
fat myth...<br />
The idea that nuts make<br />
people overweight is one<br />
of those urban myths which<br />
doesn’t go away. According<br />
to recent research the reality<br />
is quite the opposite – nut<br />
eaters are more likely to<br />
weigh less.<br />
A<br />
recent literature review Nuts &<br />
the Big Fat Myth, released by Nuts<br />
for Life in Australia, [1] busts the<br />
misconception that the high fat content<br />
of nuts could lead to weight gain. The<br />
review says that people can eat nuts even<br />
if they’re worried about their waistline. In<br />
fact, eating nuts should be encouraged.<br />
The report explains that nut eaters<br />
absorb less fat as the fibrous walls in nuts<br />
help stop the body from absorbing up to<br />
20 percent of the fat in nuts. The high<br />
amount of protein, fibre and unsaturated<br />
fats in nuts works hard to suppress hunger<br />
and if they are snacked on regularly,<br />
people are likely to feel fuller for longer.<br />
[1]<br />
Nuts also send satiety signals to the<br />
brain and regular consumption boosts<br />
resting metabolic rates by 5-10 percent.<br />
“This report is great news for Kiwis as<br />
we could definitely consume more nuts,”<br />
says New Zealand Nutrition Foundation<br />
dietitian Sarah Hanrahan.<br />
“If you take a local example like Prolife<br />
Foods, New Zealand’s largest importer<br />
of nuts, they estimate Kiwis consume<br />
less than 5g of nuts per day. It’s evident<br />
we need to work harder to dispel the fat<br />
myth and focus on how beneficial they<br />
are for our diet.”<br />
Nuts for Life dietitian, Lisa Yates, says<br />
that as well as the positive impacts to<br />
weight management, Nuts & the Big Fat<br />
Myth has highlighted those people who<br />
eat 30g or a handful of nuts each day<br />
tend to have a lower body mass index<br />
(BMI), better diet quality and less chance<br />
of acquiring heart disease compared with<br />
those that don’t eat them. {2}<br />
“So believe what the dietitians are<br />
telling you when they say low fat diets are<br />
out and diets full of healthy fats are in,”<br />
she says.<br />
The New Zealand Nutrition Foundation<br />
agrees: “Nuts are nutrition-packed<br />
powerhouses. It is important that people<br />
understand the difference between good<br />
and bad fats so they know that healthyfat<br />
plant foods such as nuts are good<br />
for them, rather than thinking they are<br />
bad because you will gain weight,” says<br />
Sarah.<br />
“While nuts are high in calories, we<br />
don’t absorb all those calories as up to<br />
15 percent of the energy in nuts may be<br />
excreted. Their benefits such as keeping<br />
you feeling fuller for longer outweigh the<br />
risk of gaining weight.<br />
“When we take a look at the current<br />
obesity epidemic we know it’s not down<br />
to nuts,” Sarah adds.<br />
The 2014/15 New Zealand Health survey<br />
states that nearly 31 percent of Kiwi<br />
adults and 11 percent of children aged<br />
2-14 years were obese.<br />
“The rise in obesity can be attributed<br />
to poor food choices and a lack of exercise<br />
so it’s essential we encourage New Zealanders<br />
to base their diets on wholefoods<br />
that are full of nutrients.”<br />
“There’s no denying it - a handful of<br />
nuts is much better for you than handful<br />
of potato chips.”<br />
With almost 250,000 Kiwis living with<br />
Type 2 diabetes, weight management is a<br />
crucial factor to manage the disease. Nuts<br />
cause a low glycaemic index effect when<br />
they’re eaten with carbohydrate rich<br />
foods, which means people with diabetes<br />
don’t get hungry as quickly as their blood<br />
glucose is stabilised.<br />
Diets high in saturated and trans fats<br />
have been linked to an increased risk of<br />
insulin resistance. Insulin resistance leads<br />
to weight gain, however, when 30g of<br />
nuts are eaten in a daily Mediterranean<br />
diet, fasting insulin and insulin resistance<br />
are reduced, resulting in a positive impact<br />
on blood glucose and cholesterol, and<br />
proving that nuts are an excellent addition<br />
to your diet for managing weight. [2]<br />
The nutritional cocktail nuts provide,<br />
including healthy fats, plant omega-3s<br />
and sterols, fibre, antioxidants, vitamins<br />
and minerals, means if Kiwis enjoy a<br />
handful of nuts (30g) a day, they will be<br />
equipped with the nutrients to contribute<br />
to a healthy heart, lowered cholesterol<br />
and a reduced risk of coronary heart<br />
disease.<br />
Kiwis can celebrate their love for nuts on<br />
National Nut Day on Tuesday October 18.<br />
For more information on nuts and recipe<br />
ideas visit www.alisonspantry.co.nz or<br />
www.motherearth.co.nz.<br />
For more information on nuts and weight<br />
management visit www.nutsforlife.com.au •<br />
Reference:<br />
[1] Nuts & the Big Fat Myth: The positive role for nuts<br />
in weight management. <strong>2016</strong>. [2] Nuts and weight<br />
management. Nuts for Life <strong>2016</strong>, www.nutsforlife.com.au<br />
Nuts and weight facts: how do<br />
nuts help manage weight?<br />
- Satisfying hunger and reducing<br />
appetite<br />
- Fewer kilojoules absorbed<br />
- Increased energy expenditure<br />
- Low glycaemic index effect<br />
- Improving insulin sensitivity<br />
- For all of these reasons, and<br />
their positive impact on blood<br />
cholesterol, nuts are an excellent<br />
addition to a healthy eating<br />
pattern for managing weight<br />
Use your nut<br />
·Raw nuts are best with the skin<br />
on as most of antioxidants and<br />
WIN WIN WIN<br />
Go nuts for health!<br />
It’s a well-known fact that nuts are<br />
not only delicious but nutritious.<br />
Returning for the fifth year on<br />
October 18, National Nut Day is<br />
about celebrating the multiple<br />
health benefits of the wholesome<br />
and delicious nut.<br />
To celebrate, we have 10<br />
delicious Mother Earth Deluxe<br />
mix packs to give away (worth<br />
$32) – each with their own unique<br />
health story.<br />
For further information, check out<br />
www.motherearth.co.nz.<br />
#NationalNutDayNZ<br />
phytochemicals are located on the<br />
outer soft shell.<br />
· Nuts are a great source of fibre,<br />
particularly with the skins left on.<br />
· Nuts are one of the few plant<br />
sources of omega-3 and as a plant<br />
food, they are naturally free of<br />
dietary cholesterol.<br />
· To keep nuts in the best<br />
condition, store them in an airtight<br />
container in the refrigerator or<br />
freezer. Nuts can be refrigerated<br />
up to four months and frozen up to<br />
six months.<br />
· Nuts have their own day!<br />
Celebrate the multiple benefits of<br />
the wholesome and delicious nut<br />
on National Nut Day – October 18,<br />
<strong>2016</strong>.<br />
To enter, email your name and<br />
contact details, with Nut Day in the<br />
subject line, to win@fitnessjournal.<br />
co.nz or enter at fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 30, <strong>2016</strong>.<br />
32 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz<br />
Reference: Nuts for Life <strong>2016</strong>
Ancient grain<br />
on the rise<br />
Hailed as the ‘next quinoa’ sorghum is an exciting ancient<br />
grain that is making a comeback globally thanks to its<br />
versatility, nutrient content and gluten-free properties.<br />
Sorghum originates from northeast<br />
Africa and is packed with nourishing<br />
plant-based goodness, including<br />
protein, fibre and minerals like phosphorus,<br />
potassium, calcium and iron. It is<br />
also is high in antioxidants.<br />
The nutty flavour and slightly chewy<br />
texture makes Sorghum a very versatile<br />
grain that doesn’t lose its shape or go<br />
“gluggy”. It can be used as an alternative<br />
to Israeli couscous, rice, buckwheat,<br />
quinoa, pasta or any other staple.<br />
Sorghum can be added to a wide range<br />
of cooking such as soups, stews, risottos<br />
or slow cooker meals, and once cooked,<br />
can be kept in the fridge for a nourishing<br />
addition to salads and snacks.<br />
Managing director of Ceres Organics,<br />
Noel Josephson says that conscious<br />
eaters are always looking for protein and<br />
fibre-rich alternatives to refined carbohydrates.<br />
“Sorghum is one of the most nutrient-dense<br />
grains and is also gluten free.<br />
We are also happy to report that Ceres<br />
Organics Sorghum carries the Coeliac Society’s<br />
crossed-grain certification,” says<br />
Mr Josephson.” •<br />
Celebration of Waikato<br />
cheese makers and brewers<br />
While October is well known around the world for<br />
its celebration of beer (Oktoberfest anyone?), closer<br />
to home there’s a far more flavourful reason to<br />
celebrate October – it is also NZ Cheese Month.<br />
With Waikato proudly being home<br />
to several award winning cheese<br />
makers and exciting craft brewers,<br />
it is time to celebrate these artisan<br />
producers.<br />
At the forefront of promoting<br />
local food producers and hospitality<br />
industries, Waikato Food Inc is<br />
bringing local brewers and cheese<br />
makers together for <strong>2016</strong> Ferment<br />
Fest, an inaugural event to be held<br />
at SkyCity Hamilton on Saturday<br />
October 1.<br />
Chairperson Vicki Ravlich-Horan<br />
says this free event is just the start.<br />
“We hope it will grow to be an<br />
annual fixture on the calendar and<br />
grow each year,” she says.<br />
Cheese maker Sue Arthur from<br />
Over the Moon Dairy says “we are<br />
really excited to be working together<br />
with the Waikato artisan beer<br />
industry because cheese is good with<br />
all kinds of drinks, not just wine!”<br />
Visitors are invited to meet people<br />
behind the tasty Waikato creations,<br />
and to taste and talk to local cheese<br />
makers and brewers.<br />
“It’s an opportunity to learn<br />
something about the two crafts,<br />
while also gaining an appreciation<br />
of what talent we have here in the<br />
Waikato,” says Vicki.<br />
“This event couldn’t have<br />
happened without the generous<br />
support of SkyCity, who have provided<br />
not only the venue but taken care of<br />
the ever increasing licensing headache<br />
such events entail.”<br />
Waikato Food Inc is a not for<br />
profit member based organisation<br />
with two goals; promoting and<br />
growing food and hospitality<br />
businesses in the Waikato.<br />
<strong>2016</strong> FERMENT FEST<br />
Saturday October 1, 11am – 5pm<br />
SkyCity Atrium, Hamilton<br />
Entry – FREE<br />
waikatofoodinc.com/fermentfest<br />
Sorghum with garlicky beans and miso dressing<br />
Dairy-free, egg-free, gluten-free, vegan.<br />
Ready in 60 minutes | serves 4<br />
INGREDIENTS<br />
FOR THE SALAD<br />
1 cup organic sorghum<br />
3 cups water<br />
¼ teaspoon salt<br />
2 bunches green beans, ends trimmed<br />
1 tablespoon organic olive oil, extra virgin coldpressed<br />
1/2 teaspoon organic sesame oil, toasted<br />
2 cloves garlic, minced<br />
3 tablespoons organic sesame seeds, unhulled<br />
Greens like arugula, kale or spinach to serve<br />
FOR THE MISO DRESSING<br />
2 tablespoons lemon juice<br />
1 tablespoon organic cashew butter<br />
1 teaspoon Natto miso (Japanese chutney)<br />
1 teaspoon organic maple syrup<br />
1 clove garlic, finely grated<br />
sea salt and ground black pepper, to taste<br />
2 tablespoons organic olive oil, extra virgin<br />
cold-pressed<br />
METHOD<br />
– Preheat oven to 200˚C.<br />
– Rinse sorghum and place in a pot with water<br />
and sea salt. Bring to the boil, then simmer until<br />
sorghum is tender but still chewy, about 50-60<br />
minutes. Drain and set aside.<br />
– Place beans in large bowl and toss through<br />
the oils and garlic. Arrange beans on baking<br />
sheet and sprinkle with sesame seeds and<br />
season. Place in oven for 10-15 minutes or until<br />
your beans are a little crispy.<br />
– Next make your dressing. Combine all dressing<br />
ingredients in a small bowl and whisk until<br />
you have a smooth sauce. Set aside.<br />
– In a large bowl, combine beans, sorghum,<br />
and greens. Drizzle over the dressing and serve<br />
warm.<br />
Ceres.co.nz<br />
WIN WIN WIN<br />
Give sorghum the taste test<br />
yourself, with one of three<br />
prize packs of Ceres Organics<br />
Sorghum to be won.<br />
To enter, email your name<br />
and contact details, with<br />
SORGHUM in the subject line,<br />
to win@fitnessjournal.co.nz or<br />
enter at fitnessjournal.co.nz<br />
Entries close <strong>September</strong> 30,<br />
<strong>2016</strong>.<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 33
Eat<br />
The best places<br />
to eat in Waikato<br />
This month's recipe<br />
Cafe Irresistiblue<br />
Cafe Irresistiblue at Monavale Blueberries is a unique<br />
orchard cafe situated in the heart of Waikato. Set<br />
among New Zealand’s largest certified organic<br />
blueberry orchard, the cafe has amazing views over<br />
the orchard towards the mountains beyond.<br />
Open every day from 9am - 4.30pm, with high ceilings<br />
and a rustic, country feel, the cafe is a great place to<br />
visit, relax and enjoy a cup of organic coffee and a<br />
delicious fresh meal incorporating an enticing palate<br />
of local flavours.<br />
The on-site orchard shop offers delicious fresh and<br />
frozen organic blueberries and other organic blueberry<br />
products, including juices, jam, spreads, chutney,<br />
salad dressing and sauces. The café can also be<br />
booked for special functions, day or evening.<br />
Treat yourself to the Cafe Irresistiblue blueberry pie,<br />
packed full of blueberries and is delicious. Can be<br />
made as one large pie or put into 4-5 smaller dishes<br />
(try making heart-shaped ones for Valentine’s Day).<br />
Blueberry Chutney<br />
500g frozen organic blueberries<br />
300g diced onions<br />
100ml white vinegar<br />
50ml of red wine<br />
40ml of organic orange juice<br />
66g grams of organic raisins<br />
70g of organic sugar<br />
1 tsp of salt<br />
1 tsp of cinnamon<br />
1 tsp of ginger<br />
½ tsp of cayenne pepper<br />
1 Tbsp oil<br />
Sautee onions until clear. Add spices.<br />
Stir over heat for 5 minutes. Add the rest of<br />
ingredients. Bring to the boil and simmer for<br />
45 minutes. Pour into persevering jars.<br />
Great served with cheese or meats.<br />
Centrally located and plenty of parking,<br />
come see us for a coffee and treat<br />
Perfect for meetings or a quick snack<br />
on the go<br />
16 Mill Street, Hamilton<br />
OPEN<br />
7.30am – 3.00pm Monday to Friday<br />
Find us on Facebook<br />
80482<br />
OPEN Monday -<br />
Saturday<br />
Order and pick up<br />
available Monday – Friday<br />
With our salads in hot demand, we are now<br />
offering a convenient phone ordering system to<br />
pre-order and pick up your favourite menu items!<br />
www.fastlane.kiwi<br />
800 Victoria Street, Hamilton 3204 | 07 839 0886<br />
WE ARE ABLE TO CATER FOR MOST<br />
DIETARY REQUIREMENTS<br />
INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN,<br />
VEGETARIAN, PALEO, LOW CARB & HIGH CARB<br />
80199<br />
A country café in the heart of the Waikato<br />
3 ulster st, hamilton<br />
open 7am - 3.30pm monday - sunday<br />
Open 7 days, 9am - 4.30pm (Functions also available)<br />
156 Turkington Road, Monavale, Cambridge<br />
Signposted from the Cambridge - Te Awamutu Road<br />
07 834 3501 • cafe@monavaleblueberries.co.nz<br />
www.cafeirresistiblue.co.nz<br />
34 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
20385<br />
contact us now<br />
phone: 07 838 2045<br />
southernspicenz@gmail.com<br />
www.plus91cafe.co.nz<br />
find us on facebook at<br />
www.facebook.com/plus91cafe<br />
20284<br />
www.fitnessjournal.co.nz
Schools encouraged to promote active lifestyles<br />
Waikato schools are among those invited to participate<br />
in the AIA Healthy Kids Challenge; using leading New<br />
Zealand athletes to inspire, motivate and educate primary<br />
school children and their parents to lead healthier lives.<br />
International rugby winger Cory Jane is<br />
getting behind the Challenge, launched<br />
by AIA Insurance New Zealand. The<br />
five-week programme aims to inspire<br />
15,000 primary school children to be<br />
active and eat well – all while having fun<br />
and learning.<br />
As part of the programme, each child<br />
receives a free pedometer to count the<br />
number of steps they take every day; each<br />
child also gets to create their own unique<br />
avatar. The programme records the daily<br />
average steps of each class, giving them<br />
the opportunity to win prizes, including<br />
AIA sports grants and Huawei tablets for<br />
their school.<br />
The children’s journey will be captured<br />
in a virtual online world showing the progress<br />
of their avatars as they work together<br />
to unlock new destinations. As children<br />
complete each leg, they’re shown an animated<br />
video of their avatar exploring each<br />
new place with Cory and other NZ sporting<br />
stars. They learn about the history and<br />
culture of the countries they ‘visit’, and get<br />
health tips along the way around.<br />
“Learning about the benefits of exercise<br />
and a healthy diet, and being supported<br />
to achieve this, will set children<br />
on the right path. I’m excited to lend my<br />
support to this programme which aims<br />
to seed these important messages at an<br />
early age,” says Cory.<br />
“The AIA Healthy Kids Challenge<br />
rolls exercise and education into one fun<br />
programme; it’s a great way to motivate<br />
kids. Wearing a pedometer will give them<br />
another reason to get moving and rack<br />
up some clicks.”<br />
“The children’s journey<br />
will be captured in a<br />
virtual online world<br />
showing the progress<br />
of their avatars as they<br />
work together to unlock<br />
new destinations.”<br />
Parents can become involved too by<br />
getting active with their kids, says Cory,<br />
father to four young children.<br />
Parents are encouraged to use the<br />
website or download the challenge app<br />
and track their own steps and get active<br />
as a family. The more parents involved<br />
with each participating class, the more<br />
chances the class has to win great prizes.<br />
And parents can also win prizes as well.<br />
“We want to encourage Kiwi primary<br />
school kids and their families to improve<br />
their general health and wellness,” says<br />
AIA New Zealand head of marketing and<br />
communications David Savidan.<br />
“The AIA Healthy Kids Challenge harnesses<br />
digital technology, which is often<br />
seen as a barrier to a healthy lifestyle.”<br />
AIA’s recent Healthy Living Index<br />
concluded that unless there is a concerted<br />
effort by parents and schools to promote<br />
exercise and restrict screen time,<br />
there will be significant challenges to the<br />
younger generation leading healthier lives.<br />
“The AIA Healthy Kids Challenge is part<br />
of our aim to improve health outcomes for<br />
every Kiwi, and what better place to start<br />
than with our kids,” says Mr Savidan.<br />
The AIA Healthy Kids Challenge is<br />
based on a programme piloted in Australia,<br />
where teachers noted that participating<br />
students were more motivated to<br />
be physically active while the programme<br />
was underway.<br />
Registrations for the AIA Healthy Kids<br />
Challenge are now open, but places are<br />
limited. The programme will get underway<br />
on October 26. •<br />
· Registrations for the free AIA<br />
Healthy Kids Challenge are open<br />
at www.healthykids.kiwi<br />
· Entries are limited to the first<br />
15,000 primary school students<br />
and each student receives a free<br />
pedometer, and can create their<br />
own individual avatar<br />
· Parents can enter too, monitoring<br />
their activity with their smart phone<br />
via the AIA Healthy Kids Challenge<br />
App and logging activity online<br />
· Sporting and equipment grants<br />
and 50 Huawei Tablets to be won<br />
· The five-week programme begins<br />
on October 26<br />
Is dieting the answer?<br />
For those who want to shift a few kilos for health, or who<br />
want to make sure they get the right food to keep up<br />
energy levels, it can seem like there are so many conflicting<br />
opinions and advice that it’s tough to know what’s right.<br />
We do need to be taking care of<br />
what we eat. Despite all the<br />
advances in health and science<br />
that should be helping us live a longer<br />
and healthier life, we are facing a future<br />
where many of us have a shortened life<br />
due to unhealthy food choices, and lack of<br />
regular physical activity.<br />
Many people try and improve their<br />
diet by investing time and money in food<br />
plans, quick fix diets and ‘detox’ plans<br />
that promise results for little effort.<br />
While their intentions are well meaning,<br />
if health is the aim, then a balanced<br />
sensible approach, and advice from a professional<br />
rather than from an advertisement<br />
is more likely to provide the health<br />
results you want.<br />
Sugar<br />
If you have taken on board the many<br />
health messages, and want to consume<br />
less sugar, well done. There is no shortage<br />
of research that will confirm that reducing<br />
the amount of sugar, and thus the<br />
amount of processed food will contribute<br />
to your health.<br />
When it comes to sugar the less we<br />
consume the better. For some this may<br />
mean a complete removal from their diet,<br />
and for others a reduction. It is important<br />
to note that sugar provides calories but<br />
has no nutritional benefit, so there is no<br />
health benefit in consuming it. It’s just<br />
about taste and convenience.<br />
Real food or supplements?<br />
No one chemical, food or supplement is<br />
going to make you healthier. In fact, it’s<br />
our reliance on processed food that is<br />
causing much of the damage. Real food,<br />
in as close to its natural form is going to<br />
have better health results than anything<br />
out of a packet or fast-food outlet.<br />
Combine plenty of unprocessed food in a<br />
balanced diet with treats kept to a minimum,<br />
with regular exercise to help you<br />
maintain a healthy weight.<br />
Too much fat?<br />
This is an area that seems to have<br />
completely conflicting information<br />
depending on who you speak with. The<br />
area around animal versus vegetable<br />
fats is full of debate at the moment, and<br />
continuing research is giving us more<br />
information.<br />
Too much fat is not good for us, and<br />
regardless of its source, should not be<br />
over consumed as too much of any food,<br />
be it ‘good’ or ‘bad’, is not the best option<br />
for our health.<br />
Many processed foods contain high<br />
quantities of fat without much nutritional<br />
value, so a diet full of whole foods is<br />
going to better for you.<br />
It’s going to take some effort<br />
With the huge volume of unhealthy but<br />
cheap and readily available foods on<br />
offer, and the increasing demands on<br />
our time, any change of lifestyle is going<br />
to be some work. Time and effort spent<br />
preparing healthy meals and taking time<br />
out to get active may be a challenge in the<br />
short term, but the long-term gains will<br />
be worth it. The added benefit of exercising<br />
is that it can improve your mood and<br />
increase your energy levels, which will<br />
make the effort worthwhile.<br />
Exercise plays an important<br />
role in health<br />
It is true that you can’t out exercise an<br />
unhealthy diet, but exercise is an important<br />
contributor to health. While the<br />
latest diet product may claim that you<br />
can lose weight effectively and maintain<br />
good health, without exercise the World<br />
Health Organisation reports that physical<br />
activity is fundamental to energy balance<br />
and health. And the NZ Ministry of Health<br />
recommends lifestyle approaches rather<br />
than single factor approaches to weight<br />
management.<br />
So instead of looking for a quick fix,<br />
look at making sure you eat a well-balanced<br />
diet, and talk to a registered exercise<br />
professional about making exercise a<br />
part of your health plan.<br />
www.reps.co.nz<br />
The NZ Register of Exercise Professionals<br />
(REPs) is an independent not-for-profit<br />
quality mark of exercise professionals and<br />
facilities. Using REPs Registered Exercise<br />
Professionals is the “warrant of fitness check”<br />
that exercise professionals and facilities<br />
meet New Zealand and internationally<br />
benchmarked standards to deliver safe<br />
exercise advice and instruction. REPs is<br />
affiliated globally to other national exercise<br />
professional registers representing more than<br />
210,000 exercise professionals through the<br />
International Confederation of Registers for<br />
Exercise Professionals (ICREPs)<br />
www.icreps.org •<br />
fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 35
Have skates, will travel<br />
Limelight Dance Academy, Hamilton’s premier dance school offering specialist training<br />
in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap.<br />
Offering classes from Pre-School to Adults. Enrollments taken year round.<br />
At Limelight Dance Academy we hope to create and nurture a love of dance and help<br />
to develop healthy, happy, well rounded individuals.<br />
Does your child want to be a part of a fantastic end of year production?<br />
Enrolments now being taken for Term 3<br />
New Term 3 Classes added for Beginner Ballet, Beginner Jazz, Hip Hop and Lyrical<br />
While most teenagers dream of travelling the world<br />
sometime in their future plans, Hannah Jensen has already<br />
ticked off a significant amount of countries, thanks to her<br />
success in her sports of inline and ice hockey.<br />
As profiled in a recent issue of <strong>Fitness</strong><br />
<strong>Journal</strong>, the Hamilton teenager<br />
is enjoying continued success in<br />
both sports, and recently returned from<br />
competing in Hawaii, complete with stash<br />
of medals, trophies and championship<br />
rings from the American Athletic Union’s<br />
Inline Hockey Junior Olympics and US<br />
Adult Nationals, where she was selected<br />
as captain of the NZ 18U women’s team.<br />
The team entered an 18U grade but<br />
found itself competing in a combined<br />
grade against mostly senior women's<br />
teams, making it through to the finals in<br />
the international section against Canada<br />
senior women (the same team which won<br />
the World Champs in Italy) and finishing<br />
with an impressive silver.<br />
Hannah’s team also won gold in the<br />
club division, playing in the final against<br />
Hawaii, who managed to add some USA<br />
players from the previous tournament<br />
in an attempt to strengthen their team.<br />
While many of the Kiwi team members<br />
had never played at that level previously,<br />
they managed to hold off and defeat the<br />
strong Hawaii side.<br />
After returning to Hamilton, Hannah<br />
spent some time travelling around New<br />
Zealand in the final games of her national<br />
tournaments, this time swapping her<br />
inline skates for ice skates, as part of the<br />
NZ U18 ice hockey team.<br />
Her bags are once again packed as she<br />
leaves for Denmark this month where she<br />
will spend a gap year improving her Danish<br />
language and her ice hockey. Hannah<br />
will play for a Danish ice hockey club, but<br />
will have to travel to Germany, Sweden or<br />
another European country to play inline<br />
hockey, as they don’t play inline hockey<br />
in Denmark.<br />
Although Hannah has dual citizenship,<br />
she is committed to playing for New<br />
Zealand.<br />
The former Fraser High School head<br />
girl admits it has been tough financially<br />
to fundraise for her international competitions,<br />
but is adamant the sacrifice is<br />
worthwhile.<br />
“Playing inline and ice hockey has<br />
given me once in a lifetime opportunities<br />
and taught me valuable skills that have<br />
translated into other areas in my life.<br />
I have travelled lots of the world doing<br />
what I love and I’ve made lifelong friends<br />
– something that money cannot buy,”<br />
she says. •<br />
For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930<br />
email admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz<br />
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36 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
www.fitnessjournal.co.nz
Breathe Better <strong>September</strong><br />
How do you breathe better? Isn’t that something that we<br />
do naturally every day? Most people can’t imagine not<br />
being able to breathe properly, but for the one in six Kiwis<br />
living with a respiratory condition, this is a reality.<br />
This month, the Asthma and Respiratory<br />
Foundation NZ launches the<br />
first ever respiratory awareness<br />
month in New Zealand. Breathe Better<br />
<strong>September</strong> is a national movement for<br />
Kiwis to show their support for better<br />
breathing and healthy lungs.<br />
“More than 700,000 Kiwis have a respiratory<br />
condition, it’s the third leading<br />
cause of death and costs the country $5.5<br />
billion each year,” says Asthma and Respiratory<br />
Foundation NZ chief executive,<br />
John Wills.<br />
“But despite New Zealand having one<br />
of the highest rates of respiratory disease<br />
in the world, it is not highly profiled.”<br />
Breathe Better <strong>September</strong> encourages<br />
Kiwis to start thinking about how they<br />
can improve their respiratory health, and<br />
information will be shared throughout<br />
the month to support this. The Foundation<br />
is also calling for people to sign a<br />
photo petition to show their support for<br />
better breathing.<br />
Foundation ambassador Erin Simpson<br />
says, “It’s so easy, grab a piece of paper<br />
and a pen, write Breathe Better <strong>September</strong><br />
and send in a photo holding it up.<br />
Post it on your social media using the<br />
campaign name as the hashtag to help us<br />
raise awareness.”<br />
Breathe Better <strong>September</strong> comes nearly<br />
a year after the launch of Te Hā Ora: National<br />
Respiratory Strategy. The strategy<br />
highlights a range of respiratory conditions<br />
that are prevalent in New Zealand,<br />
and the shocking statistics showing many<br />
conditions are on the rise. The strategy<br />
sets out clear steps that all new Zealanders<br />
need to take to reduce the impact of<br />
the disease.<br />
Respiratory disease includes asthma,<br />
bronchiectasis, bronchiolitis, pneumonia,<br />
chronic obstructive pulmonary disease<br />
(COPD), lung cancer and obstructive sleep<br />
apnoea. •<br />
QUICK FACTS<br />
• Respiratory disease is New Zealand’s<br />
third most common cause of death.<br />
• Respiratory disease costs New Zealand<br />
more than $5.5 billion every year.<br />
• One in six (more than 700,000) New<br />
Zealanders live with a respiratory condition,<br />
and these rates are worsening.<br />
• Respiratory disease accounts for one<br />
in eight of all hospital stays.<br />
• More than half of the people admitted<br />
to hospital with a poverty-related<br />
condition are there because of a<br />
respiratory problem such as asthma,<br />
bronchiolitis, acute infection or<br />
pneumonia.<br />
• People living in the most deprived<br />
households are admitted to hospital<br />
for respiratory illness over three times<br />
more often than people from the<br />
wealthiest areas.<br />
• Across all age groups, hospitalisation<br />
rates are much higher for Pacific<br />
peoples (2.6 times higher) and Maori<br />
(2.1 times higher) than for other ethnic<br />
groups (Telfar Barnard et al., 2015).<br />
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fitnessjournalwaikato FITNESS JOURNAL SEPTEMBER <strong>2016</strong> 37
You don’t have to be great to get started, you have to start to be great.<br />
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Hours:<br />
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38 FITNESS JOURNAL SEPTEMBER <strong>2016</strong><br />
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