INSPO Fitness Journal July 2017

production3

Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.

Waikato Edition

JULY 2017

Fitness Journal

Coping

with Coeliac

Explore

Raglan

CLIMBING

Aim for the sky

WELLBEING LIFESTYLE FITNESS


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2 INSPO – FITNESS JOURNAL JULY 2017


CONTENTS JULY 2017

On the cover

8

Climbing is reaching new

heights in popularity, whether

indoors or in the great

outdoors. We find out more

about the exciting sport.

Features

12

14

16

Adi-Grace Mooar climbs to new

heights. Photo by Aaron Mooar.

Raglan’s hidden gems.

Check our insider’s guide

Personal trainer Shane Way

inspires others to succeed

Managing anxiety: where to

turn for help and advice

24

28

At Home With ... Sarah

Ulmer

Wendy Sweet offers her

30 insights into ageing well

33

34

Exercising in water – why

you should give it a go

The wee problem of bladder

leakage

The challenges of living a life

40 with Coeliac

42

45

Support and relief for social

media addiction

Gluten free recipes. Win ingredients

to bake your own

Grow your own food. It’s

simple if you try.

Columnists

18

22

26

36

38

Regular

6

29

37

Kristina Driller: Top 5 exercises

to master this winter

John Appel: The art of

20 breathing

Sarah McDonald: Yoga for

athletes – tips for skiers

Alison Storey: Are you fit for

your workplace

Monica Van De Weerd: Tips

for preventing ills and chills

Danielle Roberts: How to disable

the winter blues and flu

Things We Love

Book Corner

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INSPO – FITNESS JOURNAL JULY 2017

3


FROM THE EDITOR

What a month of sporting success

we’ve just enjoyed – with the

nation on the edge of their

(early morning) seats, watching our newest

sporting heroes race to America’s Cup

victory.

Then there’s our awesome rowing

success at the Henley Royal Regatta with

the New Zealand elite team scooping five

trophies from six events. Even more remarkable

is the fact this comes hot on the

heels of dominating at the World Rowing

Cup II in Poland, where they took five

golds and one silver – as well as two new

world best times and one world cup best

time. Oh, and this was their first international

event of the 2017 season.

This is all amazing stuff. Whether

you’re achieving at club or regional level,

at national or international level, there’s

a drive and commitment that’s necessary

to success. But mostly it’s just sheer hard

work. And that’s something our Kiwi athletes

have in spades.

While we love to celebrate and champion

our sporting heroes, it’s also important

to acknowledge our own progress. When

you’re lapped in the pool or on the track,

or see the person beside you lifting heavier

weights – don’t feel deterred. Your journey

is not their journey. Instead hero their

achievements, and at the same time; hero

yours.

We all operate at different levels, with

personal challenges and history. So set

your focus on your own goals – whether

it’s walking around the block or standing

on the podium with gold.

LISA POTTER

EDITOR

Fitness Journal

EDITOR Lisa Potter

MOBILE 021 249 4816

EMAIL lisa@nmmedia.co.nz

ADVERTISING ACCOUNT MANAGER

Candra Pullon

PHONE 07 838 1333

MOBILE 027 386 2226

EMAIL candra@nmmedia.co.nz

DESIGN Tania Hogg / Kelly Milne /

Dayle Willis

Subscriptions

Subscribe to the free e-edition of

INSPO and you’ll be emailed a link to

our online edition each month.

CONTRIBUTORS

Regular contributors: Monica van de Weerd, Alison Storey, Kristina Driller,

Sarah MacDonald, John Appel and Danielle Roberts.

Simply visit:

www.inspomag.co.nz/subscribe

Or pick up a hardcopy from one of

the following locations:

• New World Te Rapa

• New World Rototuna

• Hamilton Airport

• New World Cambridge

• Pak’n Save Te Awamutu

• ASB Events Centre Te Awamutu

Contact us

1 2 3

1 / Maki Nishiyama

If you want to know what’s happening

in Raglan – ask Maki Nishiyama.

The Raglan local is ever appreciative

of her home town. “The beautiful

outdoor environment here is amazing,

whether you’re into surfing, cycling

or hiking.” As well as having her own

clothing brand (Bad Things), she

also puts the Raglan Chronicle

together every week and loves

exploring the Waikato region, in

particular Maungatautari.

2 / Sarah Roberts

Free-spirited and fun-loving, Sarah is

dedicated to empowering and educating

communities and individuals to

live passionate, fulfilling lives. Her love

of adventure, travel, yoga, creativity

and environmental protection, sees

her continuously exploring ways to

live an active and nourished life, while

balancing the demands of modern

society. She has furthered her knowledge

with a degree in sport studies, as

well as certificates in yoga, massage,

nutrition, permaculture and postgraduate

business qualifications.

3 / Shane Way

An award-winning personal trainer;

Shane is committed to helping others

reach their goals and enjoy a positive

mindset. Passionate about sharing his

own journey, he places a strong focus

on mental wellbeing alongside physical

wellbeing. Shane is also a member

of the advisory board for “Creating

Our Futures”, which is the proposed

model of change for Mental Health

and Addiction services in Waikato.

EMAIL info@inspomag.co.nz

PHONE 07 838 1333

12 Mill Street, Hamilton

PO Box 1425, Hamilton 3240

PUBLISHER Alan Neben

SALES DIRECTOR Deidre Morris

PRINTING PMP Limited

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AND CONDITIONS

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4 INSPO – FITNESS JOURNAL JULY 2017


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INSPO – FITNESS JOURNAL JULY 2017

7


Rise to the

challenge of

CLIMBING

BY SARAH ROBERTS

There is no doubt that when most people

picture rock climbing, they have an

image of a large scary, sheer rock face,

with someone fairly light, yet muscular,

scrambling up the side.

8 INSPO – FITNESS JOURNAL JULY 2017


Local and accessible isn’t therefore a

word that would normally spring to

mind, nor family-friendly.

However, climbing is growing steadily

in popularity in New Zealand. With the

recent announcement that climbing will be

introduced to the Youth Olympics Games

in Buenos Aries in 2018, and is also set to be

included in the Olympic Games Tokyo 2020,

there is an ever-increasing spotlight on the

sport.

It is also more accessible than you would

think, with local climbing gyms becoming

popular all-weather places for friends to

meet and train together, and for parents to

keep kids of all ages entertained. If you visit

your local climbing gym on any night of

the week, you will see such a melting pot of

people, from all ages and backgrounds.

Climbing is a basic human instinct. Children

usually gravitate to climbing, naturally

climbing up trees, onto rocks or even over

the sofa, and rock climbing is a natural progression.

Unfortunately, modern society has

removed us from these skills and we need to

re-learn how much fun it can be.

Scrap the idea that you need to be light

to climb, or fit for that matter. Climbing is

suitable for anyone with a will to give it a

try. Not only does climbing offer an all body

workout, it is a great way to meet new people.

The indoor climbing gyms are a welcoming

place to practise in a safe environment, build

your confidence and strength, and learn

from people more experienced.

However, getting outdoors on real rock

is where the excitement starts. Outside of

“Climbing really

helps build

confidence, it’s

great mental

stimulation and

teaches youngsters

how to overcome

their fears.”

– Gareth Jones

the indoor climbing gyms there is a world of

adventure waiting.

Most accessible climbing in New Zealand

is what is called sport climbing, where someone

very experienced has pre-drilled strong

anchor bolts at the top of each climb, making

it far more safe and manageable for novice

climbers. However, it is vital that you always

go out climbing with someone experienced.

Gareth Jones from Raglan Rock is one of

those experienced people, and has made it

his mission over the last 10 years to expand

climbing in Waikato, and to get more people

out enjoying the local environment.

He has been broadening the minds of

local youngers from St Paul’s Collegiate in

Hamilton by taking them on climbing trips.

“Climbing really helps build confidence,

it’s great mental stimulation and teaches

youngsters how to overcome their fears,”

says Gareth. “It’s really awesome showing

the groups I work with that so much fun is

available right here on their doorstep.”

Mathew Hewett, a St Paul’s teacher, is

excited to see the journey the school and

students are on.

“Climbing is offered as an extracurricular

activity at St Paul’s Collegiate. Initially all

the climbing took place at a local climbing

wall. This serviced the school’s needs to a

point but is no real substitute for the great

outdoors and its associated challenges you

can’t beat.

“At the beginning of 2016 St Paul’s ventured

outside, climbing locally, under the

watchful eye of Gareth at Raglan Rock.

“This partnership has carried on into

2017. There are many benefits that St Paul’s

Collegiate have discovered through their

experiences with rock climbing as a sport,”

says Mathew.

“These benefits fit into several aspects

of life including mental, social and physical

wellbeing.

“There are many ways to overcome

the challenges before us while on a climb.

Constant moral support is a vital part of the

INSPO – FITNESS JOURNAL JULY 2017

9


ock climbing experience. The support from

climbing coaches and peers, contribute to

students’ social wellbeing. Climbers learn

to work with others, in order to attain the

success they desire.”

It is evident that rock climbing is having

a profound impact on these students. The

benefits of taking the practice outside has

expanded their ability to deal with the many

challenges of day-to-day life.

Fergus Grant is one student involved with

the programme, and he sees the benefits of

both indoor and outdoor climbing,

“Rain, shine, sleet or snow you can go

indoor rock climbing at any time because it’s

under a roof. The best thing about indoor is

the fact that you can instantly go and climb a

wall knowing exactly what you are climbing:

how hard it is, where to go and people can

clearly assist you from the ground. All these

points are valid and true but as soon as I went

climbing outside for the first time a whole

new world opened up.

“Outdoor climbing is amazing. When you

climb it is like an adventure and you have to

find a path to get to the top. It is much more

liberating outdoors, the only limit is the sky,

and the top of the wall of course.”

For those interested in having a go at

climbing, there are numerous options available.

Contact your local climbing gym for

an initial introduction and taster session to

indoor climbing. Raglan Rock takes groups

of beginners and intermediate climbers

Raglan Rock’s

top three tips for

climbing:

1. Always stay close to the

wall, so gravity works in

your favour. This means you

aren’t fighting against gravity,

making the climb a whole lot

easier.

2. You move with your legs,

not your arms, your arms are

there for balance.

3. Keep moving smoothly,

don’t be rigid.

out in the beautiful Waikato countryside at

various private crags, including Castle Rock

Adventures in Wharepapa South. For more

information on climbing The New Zealand

Alpine Club and The Climber magazine are

great sources of information.

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Float therapy could be just what you need.

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Ring the clinic to book your Float Therapy session now.

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10 INSPO – FITNESS JOURNAL JULY 2017


Photos by Gareth Jones

For more information on climbing,

visit the following websites:

raglanrock.com

alpineclub.org.nz

climber.co.nz

extremeedgehamilton.co.nz (Hamilton)

extremeedge.co.nz (Auckland)

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INSPO – FITNESS JOURNAL JULY 2017

11


RAGLAN’S

hidden gems

BY MAKI NISHIYAMA

Historically, Raglan has always been a surf

destination in the sense that most people visit the

town in the hopes of catching a wave at one of the

world-famous breaks. These days Raglan seems to

attract people from all walks of life.

Luckily Raglan is a paradise, not only for

surfers, but anyone who enjoys the outdoors

and a good dose of Kiwi adventure.

Step off the beaten track and check out

some of the lesser known experiences that

Raglan has to offer.

Raglan Glow Worms:

Most of us know about the glow worms at

Waitomo but did you know the little old Raglan

has glow worms too? These tiny bioluminescent

maggots glow at night to attract food

and repel predators, among other things.

They’re pretty spectacular to look at and

if you want to catch these shiny little worms

make sure to experience the night time

‘Glowworm Canyon Trip’ through Raglan

activity provider Raglan Rock. Described as

‘the adventure of adventures’ not only will

you be witnessing the beautiful glow worms,

you will also be following an ancient lava

stream and jumping off waterfalls into small

pools of water. If that sounds like a dubious

proposition, fear not as you will be in very

capable hands with your knowledgeable

guide Gareth Jones.

Daylight canyoning:

If you’ve experienced the night time canyoning

trip then there’s really nothing to stop

you from doing the daytime version. Not

only does Raglan Rock owner keep you safe

during these trips, Gareth is pretty knowledgeable

when it comes to the local flora and

fauna too. The bonus of the daytime trip is

that you get to really learn about some of

the local history of the area and maybe even

learn a few plant and animal names.

Kayak to Rock-It:

The outlay of Raglan Harbour is a meandering

series of estuaries and streams that flow

out from the main harbour.

There are heaps to explore in the harbour

on a kayak or SUP, whether it’s paddling over

to the pancake rocks (limestone formations

on the Te Akau side of Raglan Harbour) or

just exploring the estuaries, paddling is a

great way to get among nature and see the

harbour network.

If you’re after a slightly low-key route,

head towards the Marine Parade road bridge

and keep going up Wainui Stream (duck

under the bridge if you have to).

If you keep going upstream, you’ll eventually

find yourself at the back entrance of

one of the local cafes, Rock-It. Grab a coffee

or a meal and paddle back to the main

harbour area.

12 INSPO – FITNESS JOURNAL JULY 2017


Raglan MTB Track:

Raglan has an awesome new mountain

bike track – Te Ara Kakariki, Raglan Ocean

Trails, overlooking Ngarunui Beach. I had to

dust off my old BMX/MTB skills from my

childhood years for this one but the track is

suitable for people of all levels so hit it as fast

or as slow as you want.

The track is one-directional and is 5km

long so can take anywhere from 15minutes

to 40 minutes to complete, based on your

speed. The best place to park is at the carpark

at the very end of Riria Kereopa Memorial

Drive and make your way up to the track

from there. If you need to rent a bike drop

into Cyclery Raglan for a rental and make

sure you ask the owner Dirk about the conditions

of the track (the clay can get pretty

slippery over the wet winter months).

Waicliff culture tours:

While you may have already experienced

Waireinga-Bridal Veil Falls, the guided cultural

tour offered by Waicliff Cultural Tours

– a local tourism business run by tangata

whenua – sheds a completely new light on

one of Raglan’s most visited attractions.

The tour takes just over an hour and is

usually held at dawn. During the tour you

will be introduced to the story of Waireinga,

which is the area’s original name with its own

whakapapa (genealogy). As part of the tour,

your guides will impart knowledge around

Mātauranga Māori, (which encompasses the

Māori way of knowing – and the connectedness

that knowledge has with the environment

out of which it was derived.) and you

will also experience a cultural performance

and historical re-enactment performed by

tangata whenua.

Tattooed Rocks:

This is my favourite Raglan attraction by far:

the mysterious tattooed rocks (previously

found whole but now split) that sits on the

foreshore half way between Manu Bay and

Ngarunui Beach. The rock itself is a large

boulder with visible patterns that have been

carved into the rock.

There have been some fierce controversies

around the rocks’ origins with some claiming

they were carved by Maori to commemorate

a great event or mark a coastal boundary

between tribes and some claiming the rocks

date back beyond Maori occupation and some

even claiming they were markings from an

ancient alien visitor. The tattooed rocks have

intrigued historians for years and to this day

remain quite mysterious.

Ruapuke Beach:

A little off the beaten track, Ruapuke is a bit

of a hidden gem. While it can take around

40 minutes to get there, don’t let the winding

gravel road put you off. You’ll be treated to a

long stretch of raw, uncrowded West Coast

coastline. Also if the swell is small at the points

in Raglan (Manu Bay etc.) you’ll more than

likely find a small wave at Ruapuke depending

on the direction of the swell and wind.

There are two ways to get to Ruapuke.

You can either follow Whaanga Rd, (past

Whale Bay and Indicators) or take the Te

Mata Road turn off before Raglan. Once

there you could pop in and see Penny and

Wayne and go for a wild ride on the beach

with Wildcoast Ruapuke Horse Adventures.

Papanui Point:

A rocky outpost on the Ruapuke coastline.

The point is a wild and rugged cliff that overlooks

the Tasman Sea, providing spectacular

views of Mount Taranaki on a clear day.

Then of course there are the awesome

eateries and shops for those wanting to relax

after an action-filled day. If you plan to spend

a few days (or more) exploring Raglan, there’s

a host of unique accommodation options

available, from tepees and bell tents to train

carriages and silo tanks.

Experience Raglan on horseback

Surf and Turf Horse Riding, offers many unforgettable rides

all located in and around 5km of Raglan township in the

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INSPO – FITNESS JOURNAL JULY 2017

13


TRY IT

SHANE’S

WAY

Shane Way has a remarkable

story of success, dealing with

depression and anxiety to

becoming an award-winning

personal trainer. He is driven

to share his journey and help

others succeed in reaching

their goals.

The Les Mills personal trainer won

Student of the Year at the 2016 New

Zealand Exercise Awards, as well as

graduating with his degree (where he was

also student speaker) and being awarded

Personal Trainer of the Year and the Stuart

Maclean memorial Award for Contribution

to Wintec.

Shane has recently taken up a position

on the Advisory Board for “Creating Our

Futures”, which is the proposed model of

change for Mental Health and Addiction

services in Waikato.

INSPO Fitness Journal finds out more...

What three things do you wish everyone

knew about the benefits of exercise?

1: The hardest part of exercise is starting

- seriously. For me the hardest part is getting

to the gym. Once I arrive, I’m good to go.

When you get one foot through the door or

take that first step as you start to run, you’ve

done it. It’s really that easy.

2: It hands down improves your mindset.

Exercise isn’t just for guys who want to get

big and muscly, or girls who want to become

small and toned. I have health and wellbeing

goals - not fitness goals. There’s a difference.

I exercise because it makes me happy and

helps me keep my depression at bay. I don’t

have a great body, never have and possibly

never will, but that’s not the goal for me. It

just may be a positive correlation and if so

then great, but for now, I’m happy being

happy. I exercise for my personal physical

and mental wellbeing.

3: Stop thinking everyone else is judging

you at the gym. The honest truth is that it’s

your perception, not everyone else’s agenda.

People aren’t concentrating on what you are

doing or what you look like. The average

gym is full of people who are self-fulfilling -

people who have their own goals, their own

agenda and are concentrating on themselves.

So worry about you, because you are the only

person that matters.

What is your favourite way to add some

instant ‘positive’ into your day?

You have to start the day off right, so

set yourself up for success, not failure. If

you wake up and think “I don’t want to get

up, I don’t want to go to work, it’s cold” etc.

then you are putting yourself in a negative

mindset and will almost definitely carry it

throughout your day. So, to start with - I

love music, and it has so much power and

influence over people, especially if you are

like me and really connect with the lyrics.

So every week I change my alarm clock to

my current favourite song. I then spend 10

minutes on my phone, scrolling through

social media to find some motivation for the

day. I love reading positive posts, or even just

watching a funny video - anything that will

put a smile on my face or make me laugh. I

then play high energy music while getting

ready and driving to work, so that when I

have my first client of the day I’m feeling

happy, energised and can help them develop

the same attitude during their workout. So

figure out what gets you out of bed in the

morning, what makes you smile and laugh,

what makes you feel good - and do it.

How do you like to relax?

Relaxation has been difficult, especially

having severe anxiety. I manage this by trying

to do something every day that “feeds my

soul” and there are several things that help

me do this. First and foremost is exercise.

Now I know some people may say “it’s not

relaxing” but hear me out. It’s a controllable

variable. When my life and emotions feel out

of control, I know I can go to the gym and

14 INSPO – FITNESS JOURNAL JULY 2017


do something that is going to make me feel

in control again. It gives me a way to express

my emotions, whether that’s anger, despair

or happiness. It helps me get those emotions

out, clear my mind, find some clarity and

control myself through logic rather than

emotion. It really is therapeutic and I feel

calm and in control afterwards.

I have lot of hobbies and interests which

also help me relax. I love the outdoors so a

bush walk or running the Hakarimata Summit

(when it reopens) is ideal. I also have two

very good friends in Hamilton that I spend

every Wednesday night with. We sit down

and vent about our week, the ups and downs,

positive and negatives. It’s really like our

own little therapy session and I always leave

feeling so empowered because I’ve been able

to move any weight off my shoulders and

get advice from people who have my best

interests at heart, with no judgement.

What is the best advice you have received?

My business coach, Amy Mclean from

M4 Collective originated as my reception

manager at Les Mills Hamilton. At the time I

didn’t have the best self-esteem. However she

really helped me become a more confident

person. I was always worried about what other

people thought of me, which made me put

a lot of pressure on myself to always impress

others. One of the best pieces of advice I was

ever given and still remind myself of daily

came from Amy during one of my development

sessions. She told me not to worry

about what other people think of me, as not

everyone in my life is going to like me - that

is simply impossible. She said to just keep

being myself and concentrate on the people

who do like me, instead of worrying about

those who don’t. This shifted my mindset

and improved my performance at work and

in all other aspects of my life.

Shane’s tips on taking

a sensible approach to

exercise when struggling

with mental health-related

issues:

Start off small

Depression and anxiety are already overwhelming

so getting into exercise initially can make

this worse. Start off with a small walk around a

local park or something similar, choose a time

of day when you know it won’t be busy so that

you can have your own space and be one with

yourself. Once you can get into a routine, then

you can start to try new things like going for a

run, training with a friend and even going to a

gym or group fitness class.

Find the right fitness centre to fit your

personality

If you join a gym, check it out first and trial

it to see if it is the right fit for you (for now).

There is no point joining a gym if you don’t

feel comfortable – a big part of mental illness

is feeling safe and accepted. Feel free to talk

to someone at the gym, ask them when the

quieter times are and what the overall atmosphere

is like. I prefer a gym where the music

is upbeat, it is colourful, well organised and

the staff are friendly and caring.

Get a personal trainer

Part of depression and anxiety is feeling isolated

and unsupported in life, so avoid this at

the gym. Even though I’m a fitness professional

I have always had a personal trainer

because I need someone to be accountable to

and to push me along. I mostly need someone

to support me, who I can talk to and get some

issues off my chest. Ask around, find a trainer

that you feel comfortable with, ask for someone

who has experience in the mental health

field like me.

Set achievable goals

Don’t go into it thinking you will be fit and

strong overnight. You’re not going to lose 20

kilograms in a month and you’re not going to

have huge muscles next week. If you manage

just a little exercise, like taking the dog for

walk, that’s still something to feel good about.

Be realistic.

If you have a bigger goal in mind, set a

long-term date then work backwards and set

out small achievable steps to help you reach

the big one. For example, if your goal is to run

10 kilometres, set mini goals like running for

five minutes the first week and building up

from there. Most importantly, set yourself up

for success, not failure.

Have a wow factor in every workout

Set yourself a goal each time you exercise that

is achievable but makes you challenge yourself.

This may be running a few seconds faster

or doing a few extra repetitions. It’s amazing

how improving your time or the amount of

times you do something can really boost your

confidence. This is something I incorporate

into all my workouts and my clients’ workouts.

It gives me and the client a sense of accomplishment

– that feeling of winning and it’s the

best feeling you can get.

INSPO – FITNESS JOURNAL JULY 2017

15


Managing

ANXIETY

Mary was standing in the

supermarket one day when

she realised something was

very wrong...

Her heart was pounding, her mouth

was dry as dust, and she just knew everyone

was staring. She put down her

shopping and all but ran out the doors. She

felt better when she was back in her car, but

knew she wouldn’t be shopping for groceries

again any time soon.

Anxiety comes in many guises, from mild

unease to something more crippling which

impacts coping with life on a daily basis.

The Anxiety New Zealand Trust (a

non-profit, registered charity) estimates that

anxiety, panic attacks and phobias impact

one in four New Zealanders every day –

Mary is definitely not alone.

Left untreated, the results can be devastating.

Many different types of anxiety, panic

attacks and phobias exist. Their effects can be

mild or severe.

“We estimate that one in four Kiwis are

experiencing some type of anxiety, panic

attack, obsessive compulsive disorder, phobia

or associated issue right now,” says registered

psychologist Nadine Isler. “It doesn’t matter

who you are. Anxiety, panic attacks, obsessive

compulsive disorders, phobias and associated

issues can affect us at any stage of our lives.

“We treat young children, teenagers and

adults. If you experience anxiety symptoms,

you need to know that you are not defective

or abnormal. Regardless of whether your experience

is mild or severe; what you are experiencing

is very normal and very human.

“Many people ask us how we would even

begin to treat something like Mary’s supermarket

concern. Well, anxiety, panic attacks

and phobias follow very similar emotional,

mental and physical patterns in everyone. So

although your personal experience is unique

to you, effective treatment follows a distinctive

process. Much like breaking your arm - where

you break it and how badly you break it may

be different from anyone else’s experience.

Still, effective recovery for your arm will follow

an internationally researched, tested and proven

technique for your arm to fully recover.”

Some of the anxiety, panic attack and

phobia conditions Anxiety New Zealand

treats on a regular basis include:

Social phobia

This is an extremely common condition.

Someone with social phobia experiences strong

anxiety or panic in social situations. This fear

of severe anxiety or panicking in public might

16 INSPO – FITNESS JOURNAL JULY 2017


cause you to avoid social situations. This could

impact your ability to create or maintain relationships,

seriously eroding your quality of life,

employment and career goals.

Panic disorder

If you have panic disorder you may have

sudden and frequent panic/fear attacks

that can last for several minutes at a time.

The fear of having another one often drives

people to develop all sorts of behaviours they

think will keep the panic at bay.

Agoraphobia

Someone with agoraphobia experiences

anxiety and panic attacks in certain physical

situations like being outside of the home,

travelling on motorways or going to the

supermarket.

“We estimate that

one in four Kiwis are

experiencing some

type of anxiety, panic

attack, obsessive

compulsive disorder,

phobia or associated

issue right now.”

Generalised Anxiety Disorder (GAD)

Generalised Anxiety Disorder (GAD) is

much more than the normal anxiety people

experience day-to-day. It is chronic and

exaggerated worry and tension, even though

nothing seems to provoke it.

If you have this disorder you might find

yourself always anticipating disaster, often

worrying excessively about health, money,

family, or work. Sometimes, though, the

source of the worry is hard to pinpoint.

Simply the thought of getting through the

day provokes anxiety.

Obsessive Compulsive Disorder (OCD)

Someone with OCD experiences unwanted

and repeated thoughts, rituals and

obsessions. Sometimes these are expressed

by doing things like constant hand-washing,

locking and unlocking the door and

consciously focusing on repeating thought

patterns.

Post-Traumatic Stress Disorder (PTSD)

Someone with PTSD can experience repeated

and ongoing anxiety after an experience

that involved either physical harm or the

threat of physical harm.

Eating disorders

An eating disorder can result in a compulsion

to either overeat or undereat. Either way

there can be serious effects on both mental

and physical health.

Trichotillomania

Someone with trichotillomania struggles

with the compulsion to pull their hair out.

At Anxiety New Zealand Trust, the team of

experienced clinicians and psychologists

work to:

• Break down the stigmas and ignorance

around anxiety, panic, depression and

phobic conditions that still exist in New

Zealand today

• Stimulate awareness and education

around clinical treatment that works

• Help as many people as possible to

experience recovery and make the

journey to wellness

• Provide input for ongoing research into the

cause and management of anxiety disorders

“If you or someone you care about is

experiencing anxiety or depression, get in

touch,” says Nadine.

“We’ll answer your questions, and guide

you through the process to getting help.

Reaching out is the first, incredibly important

step. We look forward to talking with

you.”

Anxiety New Zealand Trust offers treatment,

support and education for anxiety,

OCD, phobias and depression. Call the free

national 24-hour helpline on 0800 ANXIETY

(0800 269 4389) or visit anxiety.org.nz for

more information.

Anxiety and depression are more prevalent than drug use,

ADHD, or any other mental health problem. Estimates are 1 in 5

(20%) population experience significant emotional distress – from

very young children to the elderly.

Jenny Bell Oranga specialises in giving resilience and peace back

to worried kids and adults. We do this by specifically teaching skills

and strategies that empower you to be Socially and Emotionally

Resilient.

We do this by using the Internationally

Renowned FRIENDS programs

þ Four developmentally appropriate programs ranging from ages 4

years – 104 years

þ Evidence-Based and well researched

þ Endorsed by the World Health Organisation

þ Cognitive Behaviour Theory

þ Strategies for anxiety and stress prevention

þ Strategies for resilience building

For TERM THREE programs

contact us now at:

www.jennybell.co.nz

Email: jenny@jennybell.co.nz

Phone: 027 245 2749

INSPO – FITNESS JOURNAL JULY 2017

17


TOP FIVE

EXERCISES

TO MASTER

DON’T

BY KRISTINA DRILLER

If you’re new to strength training or working out,

you may have wondered if you’re performing your

exercises correctly.

DO

It’s definitely recommended to have an exercise

professional demonstrate exercises,

then carefully watch your technique and

provide you with feedback on what to correct

and adjust.

Once you know how to perform an

exercise correctly with proper technique,

it’ll allow you to strengthen the muscle/s you

want to focus on and not the muscles you

don’t, to be capable of progressing faster and

prevent injury to joints and ligaments.

The following are my top five exercises to

master and get down pat.

DON’T

LAT PULLDOWNS

Commonly performed seated, but can also

be performed standing or kneeling.

This exercise should be performed with

the sternum/chest lifted, a straight back

with a small curve in the lower back and the

abdominals engaged.

Keep your feet flat on the floor, depending

on the weight being lifted you may

choose to use the knee pad to avoid your

body being lifted by the resistance attached

to the bar.

DO

Place your hands wider than shoulder-width

apart on the bar, pull the bar

- leading with your elbows - toward your

collarbone and try to touch it with the bar.

Common errors to watch out for are

over-arching the lower back (not engaging

the core by doing this), rounding and hunching

the shoulders and pulling the bar toward

the chest/upper abdominal or into the lap.

Pulling the bar in a direction lower than

your collarbone places pressure on the anterior

shoulder joint, which is not ideal for the

longevity of your shoulders.

Variations to try with the lat pulldown

include hands narrow/medium and wide

grip on the bar with the hands grasping the

bar facing up and down.

SIT-UPS

These are commonly performed and in years

gone by have been thought to be a pillar of

most exercise programmes.

Sit-ups however, can contribute to lower

back pain and the main reason for this is that

the abdominals work through the first phase

of the movement and the last phase is completed

predominantly by the hip flexors.

If sit-ups are overdone, the hip flexors will

shorten and can contribute to an increased

pelvic anterior tilt.

In addition, if sit-ups are performed in

high volumes the abdominals will fatigue at

a point and the lower back muscles will work

to try and complete the movement.

An alternative exercise would be doing

half the movement and performing a

crunch, keep the neck still throughout and

place the hands across the chest.

If you place your hands behind your

head, simply touch the outside of your ear

instead to avoid pulling on the head and

straining your neck.

BENT OVER ROWS

These can be performed in a number of

ways, however in this instance we will discuss

using a bench.

This exercise should be performed with

one hand leaning on a bench, keeping the

back straight with a small curve in the lower

back and knees slightly bent.

DON’T

DO

DO

18 INSPO – FITNESS JOURNAL JULY 2017


DON’T

DO

Engage the shoulder and chest muscles of

the arm on the bench to ensure the shoulder

isn’t collapsed.

Keep the head and neck in line with the

spine and keep both shoulders level. Pull

the elbow to the sky and slightly toward the

spine, pulling with the back and shoulder

muscles.

The common error seen is when the hand

ends up near the shoulder and the elbow is

too far away from the trunk. This results in

the bicep doing most of the work rather than

the back muscles.

To avoid this happening keep your hand

below your elbow as you lift and drive with

your back muscles, keeping your elbow close

to your trunk.

BICEP CURLS

These are performed by tucking the elbows

into your sides and anchoring them in place

before bending the elbows and squeezing

the biceps until your hands come up to the

shoulder.

Perform each repetition without momentum.

Watch out for the elbow creeping

forward during each repetition, this results

in the anterior deltoid assisting the weight to

move rather than isolating the biceps.

THE SQUAT

Finishing off the top five exercises to get

right is the squat. Squats are a brilliant exercise,

they can be performed anywhere with

as little or as much equipment as you want.

Once mastered you can build lower body

and core strength by doing back squats or

incorporate balance by performing on a bosu

while also performing a shoulder press, there

are so many variations to choose from.

I will list the basics here, but if you have

any questions ask your fitness professional or

exercise physiologist to check your technique.

Begin by sitting on a bench, place your

feet firmly on the floor, shoulder-width apart

and keep your knees pointing over your

second toe.

Keep your big toe firmly on the floor as

it’s important for your balance and power,

then place the majority of your weight into

your heels as you lean your trunk forward

shifting your body weight into your feet from

the bench and move to a standing position,

ensure you straighten the knees and hips at

the top.

Engage your abdominal muscles throughout

the movement. As you lower back to the

seat keep your trunk upright and bend at

the knees as you lower to the bench again,

make sure you don’t flop back onto the seat,

but control your descent and slowly sit back

down.

Things to avoid include lifting the heels

and toes off the floor, over arching the lower

back and rounding out the upper back.

DON’T

DO

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INSPO – FITNESS JOURNAL JULY 2017

19


Just

breathe

BY JOHN APPEL

This month I’ve decided to take

some advice from yoga-trained

physiotherapist Therese Hogan on

how to breathe.

I

often teach this breathing technique to my

clients when they are stuck in a pain cycle

(detailed instructions are at the end of this

article).

Although modern life provides many

exciting opportunities, with access to the

world at your fingertips like never before,

it also drains you of the energy and vitality

you need to enjoy the things you love. I’m

sure you’re not alone in feeling that you

can’t even catch your breath in life (let along

knowing how to actually breathe fully).

Among the million things to do in a day,

it seems impossible to find the time or energy

to look after yourself … and so the cycle

goes on as you get increasingly run down and

exhausted and increasingly unhappy. You are

not alone.

“I’m sure you are not alone in feeling that

you can’t even catch your breath in life…”

Chronic stress is one of the leading

causes of illness in modern society. Most of

us know of the link between stress and major

health problems like high blood pressure,

heart disease, diabetes and autoimmune

diseases. But did you know that modern

research finds that long-term stress also

leads to poor digestion, insomnia, reproductive

problems, lower libido, skin problems,

delayed healing, poor memory and weight

problems?

While it’s normal to experience stress in

life, the real problem is the constant worrying

over things like money, relationships,

work, the economy and the latest news. The

non-stop release of stress hormones like

adrenalin and cortisol has the cumulative

effect of damaging the body and interrupting

peace of mind.

You probably know the feelings - the tight

shoulders as the deadline looms, the butterflies

before you have to meet that person,

forgetting that vital task while you’re doing

ten things at once, the chocolate cravings

that hit after that big job’s done.

And then of course the next deadline

comes in, the next job on the list, the next

uncomfortable encounter...it just doesn’t

stop. Chances are that you already know that

things have got to change.

You might have even had a time in the

past when you managed to stay balanced

in the face of stress. But those things have

fallen by the wayside or worse still the things

“While it’s normal to

experience stress in

life, the real problem

is the constant

worrying over

things like money,

relationships, work,

the economy and the

latest news.”

that used to help have become more of a

problem.

“It’s time to change!”

As a manual therapist I know that we

can only get so far in working with the body

alone to reverse the damage. Similarly, we

have seen that looking at the emotional side

alone is also not solely the answer.

We know for there to be permanent and

effective change, that we need to get the

20 INSPO – FITNESS JOURNAL JULY 2017


mind and body working together. I see this

day in and day out with the thousands of

clients I’ve worked with over the years - and

to be honest, we see it in ourselves from

time-to-time as human beings as well…

“We know that for there to be permanent

and effective change, we need to get the

mind and body working together.”

Yoga addresses stress with postures,

breathing and relaxation techniques which

naturally restore hormonal balance, boost

your relaxation response, and help you to

“We know that

for there to be

permanent and

effective change,

we need to get the

mind and body

working together.”

detach from stressful situations.

It gives you powerful CUSTOMER: tools EBBETT to build WAIKATO resilience

LTD T_A E PROOF TIME 20/06/2017 9:36:20 a.m.

and tolerance for stressful situations.

REP ID: 12B LAST RUN: 06/21/17

You might even be surprised at how the benefits

SIZE: 1/2 PG HZ

flow on into your work day and other relaxed laying on your back or even seated

aspects of life.

upright.

OK, so breathing technique 101. I find

At its most basic form, this exercise is a

this is best done at the end of the day, when breathing exercise, to a set rhythm. Breath

the kids are in bed, lunches are ready for tomorrow

in and out through the nose at all times. Try

and you need to wind down, getting to match your full inhalation with the end of

your body into the rest and restore state that the count. And your full exhalation with the

is vital for having a good night’s sleep.

end of the count.

I like to do this routine on either my Obie Start by breathing in slowly and evenly as

roller or my Oov because laying on either you count to 5, then breathe out slowly and

of these posture devices allows me to fully evenly as you count to 5, increase to 6, 7, 8,

engage my diaphragm and not use my chest

and shoulders to inhale.

Engaging the diaphragm and releasing

poor posture at the same time helps to

disengage the vagus nerve, allowing the body

to sink deeper in a state of rest and restore.

Alternatively position yourself comfortably

10687209AA

9 and 10. Repeat at 10 and go back down, 9,

8, 7, 6, 5.

In the beginning you may find it difficult

to inhale and exhale evenly for a number

higher than 5 for example, but persevere.

With practised rest and restoration at the end

of your day you will notice an improvement

in your inhalations and exhalations, and

then enjoy the benefits of restorative rest as

this simple exercise brings a much needed

balance back into your life.

JOHN APPEL Director of Advance Physio, John Appel is dedicated to helping everyone

function fully and enjoy everyday life without the restriction of pain.With a Masters in

Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training

degree, and as a Myofascial Release therapist, he works with a wide range of clients

from professional athletes to chronic fibromyalgia clients. www.advancewellness.nz

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INSPO – FITNESS JOURNAL JULY 2017

21


Finding your flow on

THE SNOW

YOGA FOR ATHLETES BY SARAH MACDONALD

Yoga can build strength, focus

and balance to help you have

fun on the slopes.

When you are hitting the slopes for

skiing or snowboarding you need

your mind and body primed and

working together. A smooth run requires fast

mental processing, split second judgements,

and single-pointed concentration. The body

needs to be mobile, strong and balanced.

Yoga brings mind and body together

through breathing, mental focus and poses

(asana), and can enhance your whole snow

sports experience. When mind, breath and

body all work as one without distraction,

we can enter the state known as flow. Time

seems to slow down, we find an ease and

rhythm to our movements, and we are completely

in the zone.

Below are five yoga poses that you can

use to develop focus, leg and core strength,

balance and mobility. Add in some focused

breathing, meditation or visualisation and

this short routine can help you find your own

flow on the snow. Hold each of these poses

for 30 seconds or more.

1. Mountain pose - Tadasana

In mountain pose first look for the connection

of your feet to the ground. Build

up through the body for a balanced stance,

running your awareness up through the

legs, hips, core, spine, shoulders, arms, neck

and head. Find a sense of ease, strength and

balance while focusing on a full, soft breath.

This will help you build body awareness and

focus.

2. Chair pose - Utkatasana

From mountain pose, squat low into the ankles

and knees, lowering the hips and raising

the arms long overhead. Draw the core in,

and the spine long. Move the shoulder blades

down, away from the ears. Work strength

through the legs and stretch through the

upper body. This pose builds strength in the

glutes, upper legs and back, and stretches the

calf muscles.

3. Half Chair pose

This pose adds a component of balance and

a hip opener to chair pose. Lift your right

3

1 2

leg, and cross your ankle over your left knee.

Dorsiflex your foot (press through the heel

and pull your toes towards the shin). Open

your right knee out to the side.

The legs take a shape similar to a figure

four. Then bend into your standing leg

further, as in chair pose. Work to keep the

standing knee moving directly out over the

toes. You can have your hands on your hips,

or take the palms together in front of your

chest.

This pose works more strength in your

standing leg, while opening the opposite hip.

It will help stabilise the ankles and knees,

and develop your balance, core strength, and

concentration. Keep focused on a long, full

breath in and out. Hold for 30 seconds, then

change sides.

22 INSPO – FITNESS JOURNAL JULY 2017


4

4. Warrior 3 pose – Virabhadrasana III

This pose, also known as Superman pose,

will develop your leg strength, balance, core

control and mental focus, as well as stretching

the back of the legs.

Stand with one foot forwards and gradually

take your weight over this leg. Don’t lock

out your standing leg, but keep a little bit of

play in the ankle and knee as you work on

the balance.

Keep a strong focus on your alignment.

Try to keep your eyes, chest, hips and back

toes all pointing to the floor, not rolling up

to one side.

Options for your arms include keeping

your hands on your hips, taking your arms

out like aeroplane wings, or extending them

out over your head.

Once in position, work on extending long

right through the core and centre of the

body. Press out through the back heel (toes

pointing down), and grow long through the

spine to the crown of your head.

5. Revolved triangle pose – Parivrtta

Trikonasana

This challenging pose will work strength

and flexibility through the whole of the legs.

It works the core, torso, chest, spine and

shoulders too.

From standing at the front of your mat,

step your left leg well back to a wide stance.

Your front toes are pointing straight ahead,

your back heel turned out to a comfortable

angle (around 45-60 degrees). Use your

hands on your hips as a guide to square the

pelvis and torso to the front of the mat.

Bring your left arm forward and place

the hand low on the right leg. Lower the left

shoulder to bring a twist into the spine. Use

your right hand on your right hip to keep

this leg from swaying out to the right. Try

and keep this hip in line with the front toes.

Lengthen the spine over your front leg,

using your core, obliques and back muscles.

Anchor both feet down strongly as you

deepen into the twist. Continue to lengthen

through the pose as you extend the right arm

directly up. Gaze down to begin with. As you

progress, gradually turn the head sideways,

then upwards.

5

SARAH MACDONALD is a professional yoga teacher and New Zealand’s only officially

certified Yoga for Athletes instructor. She recently opened Balance Yoga Studio in Cambridge

where she is committed to helping people of all ages discover the benefits of yoga.

She specialises in working with athletes of all levels from any sport, and can tailor yoga

sessions to complement any athlete’s training regime. www.balanceyoga.co.nz

23


AUCKLAND YOGI

offers help as social

media addiction spirals

Mindfulness, meditation

and yoga are the new

weapons against a rising

tide of anxiety brought on by

excessive social media use.

Auckland yogi Erin O’Hara is finding

that constant exposure to other

people’s highlight reels on Facebook

and Instagram is causing real damage, creating

unrealistic expectations that we live a

picture-perfect life.

Research shows the more time we spend

on social media platforms, the worse we feel

about ourselves.

“The impact of social media can really

affect people’s moods and self-esteem, as

they connect to only the best 10 percent of

people’s lives,” says Erin.

“Yoga and meditation is powerful to

counterbalance this, to get out of comparing

yourself with others and bring you back to a

place of connection to yourself,” she says.

Rising daily at 4.30am for a two-hour

meditation session, Erin says the practise is

hugely beneficial, even for those who can

only commit a fraction of the time.

“It allows you to move beyond just the

physical world and come to the neutral

mind. Meditation rebalances the mind, helping

to de-clutter the thoughts and stabilise

mood through the impact of meditation on

neurotransmitters in the brain.”

Working out of her Golden Yogi Studio

in Takapuna, Erin says she often tells clients

to stay off social media (for a time) as the first

step to improving mental health.

Time spent on social media is constantly

increasing; teens now spend up to nine hours

a day on social platforms, while 30 percent

of all time spent online is now allocated to

social media interaction.

“When discussing with clients, particularly

with eating disorders, I suggest they avoid

using social media while they are working on

recovery.

“Often clients with eating disorders are

obsessive compulsive and can sometimes

spend hours every day comparing themselves

with others online which builds a false

sense of the world.”

Meditation helps to break through

addictive personality traits by re-balancing

the brain.

“There is an amazing meditation that is

known to break through addictions, insecurities,

and neurotic behaviour patterns.”

Recent scientific studies show yoga and

meditation help relieve our subjective levels

of anxiety and depression, improving attention,

concentration and overall psychological

wellbeing.

For more information on Erin O’Hara,

go to goldenyogi.co.nz

24 INSPO – FITNESS JOURNAL JULY 2017


Happy body –

HAPPY LIFE

When it comes to encouraging and supporting

women to feel confident and happy in their skin,

Hamilton’s Sonja Gardiner is absolutely passionate

about helping people achieve success.

The vibrant nutritionist’s passion for

good health and wellness began from

a young age in South Africa, where she

was born.

“Struggling with my own childhood

challenges, I started to question what I could

do – or eat – to feel better,” she says.

“I was an anxious child and I figured

there must be something I could do to help

myself feel better. Despite growing up in an

era where mums would whip their children

off to the doctor with even the smallest of

sniffles, I was born with the innate belief

that food is medicine.

“So I went to the library (no Dr Google in

those days) where I worked out that I needed

more B vitamins and exercise. I began to eat

plenty B vitamin-laden foods and focused on

getting plenty of fresh air and exercise. And

all this did exactly what I thought it would do

… I started to feel better.”

From then, Sonja’s belief that food is

medicine and her interest around that became

a passion.

“I went on to nurture my awareness and

appreciation for these natural, nutritious

building blocks of life. I was always reading,

learning, curious.”

It wasn’t until after her first baby was born

in 2013 that Sonja decided to fully embrace

what had become her purpose in life: ‘to help

other women enjoy the radiant good health

that I had come to understand and revel in’.

Sonja left her career in human resources

and went back to school.

“During my studies, and subsequently

working with clients, I came to a deeper

understanding of how modern living and our

tendency to take a symptom-only approach

was robbing women of wellbeing and joyful

living.

“In the arena of weight loss, I saw countless

women who were tired and frustrated

with the lack of sustainable results. The

narrow, calorie-focused approach that is

often taken when trying to lose weight was

failing many women, and so I became deeply

passionate about helping them secure longterm

results.”

Now a registered clinical nutritionist,

Sonja’s early focus hasn’t wavered and her

driving passion is to help women achieve

sustainable weight loss through a whole-

“Statistics say only

10 percent of people

who lose weight using

the traditional calorie

equation, keep it off. I

help women step off the

weight loss roundabout

and achieve lasting

results.”

body approach.

“Statistics say only 10 percent of people

who lose weight using the traditional calorie

equation, keep it off. I help women step off

the weight loss roundabout and achieve

lasting results.”

Sonja’s online programme, ‘The Summer

Body Challenge’ launched in October 2016

as a shortened version of her flagship Reset

programme, a three-month one-to-one programme

focused on sustainable weight loss.

“It was one of the most rewarding and fun

things I’d ever done in my business. The support

and sisterhood I witnessed in the private

Facebook group left me inspired. I knew I

wanted to hold space like this for women on

an ongoing basis.”

Sonja went on to run another two rounds

of the Summer Body Challenge, before

committing to launch The HappyBody Club;

an online membership site.

As a busy working mum of two, Sonja

knows how hard it can be to prioritise health.

She understands how confusing the overwhelming

amount of information available

can be, and that working one-on-one with

a nutritionist is not accessible for many

people. The HappyBody Club allows her to

reach more women with a healthy philosophy

that they will be excited to live by, not

enslaved by.

Sonja wanted to put everything she knows

about gaining and sustaining a Happy Body

at New Zealand women’s fingertips. She has

spent the last six months sourcing and creat-

>WIN

Sonja Gardiner

ing the various elements of the club as well as

building the back end where she will be able

to deliver content to members on a regular

basis. But, for her, one of the most important

aspects of the HappyBody Club is the private

Facebook group.

“Community is how we women get things

done. Surrounding yourself with positive,

encouraging people is the difference between

sustainable, successful weight loss and that

sinking feeling as yet another diet or exercise

plan lets you down.”

Enter to win one of TWO 12-month

memberships to Sonja Gardiner’s

HappyBody Club.

The HappyBody Club is a

membership site where you have

access to meal plans, exclusive

recipes released weekly, exercise

support, eBooks and resources, a

private Facebook forum filled with

tips and inspiration, as well as deals

from health providers around the

country. Each month has a distinct

theme, which also comes with a live

webinar and Q&A session with Sonja.

Two lucky INSPO Fitness Journal

readers will each win a 12-month

membership to the HappyBody

Club. To enter, email your name and

contact details, with HappyBody to

win@fitnessjournal.co.nz or enter

online at inspo.co.nz

Entries close on July 31, 2017

25


FIT FOR

WORK?

Last month, Storey Sport was given

the honour of running the Fitness

Challenge as part of the highly

successful and entertaining Rural

Bachelor of the Year competition at

NZ Agricultural Fieldays.

This has prompted me to follow up last

month’s article on men’s health, by

highlighting the health (or not) of men

of the farming kind.

Pre-screening the medical and injury

history of the contestants confirmed some of

the common health issues surrounding what

has long been perceived as one of the most

active and physical jobs in this country. And

one quick trip down the ‘I’ road at Fieldays

past all the bikes, utes and ATVs would serve

as further proof that the truth about the

physicality of farming is contrary to the

perception.

I had the pleasure of talking with some

old hands during the course of research,

who gladly told me that on a mountainous

farm in the old days, Shank’s pony was the

only form of transport that was entirely

effective. And as there was usually a cumbersome

amount of gear involved, this included

several trips back to the shed, so the physical

exertion level was at the top end.

In 2017 though, with the aid of a quad

bike, a cell phone and automatic milking

stations, the amount of actual ‘get your ticker

going’ stuff and trips back and forth from the

shed is by contrast limited. Throw in electric

gate openers so you don’t even have to leave

the quad bike and it makes for a concerning

picture.

This could theoretically be compared

with life in the city, a car, a sit-down office

job, and email taking the place of what

was in the past walking to work, physical

labour-based jobs, and memos that had to

be hand delivered to the adjoining office.

Office workers are often highlighted as

needing to negate this reduction in activity

through regular exercise and good nutrition,

though it would be hard to argue against

a similar light needing to be shone on

farming.

Dairy farmer health was a subject quite

literally close to the heart of Hauraki Plains

cardiac arrest survivor Ian Handcock when

he chose the topic for his Kellogg scholarship

study in 2014.

Rural bachelors Gordon Mill and Matthew McAtamney

As an ex-dairy farmer and a farm adviser

in constant contact with farmers he had seen

and experienced the effect poor lifestyle

choices, lack of exercise and constant stress

levels can have on farmers’ health.

“We have also witnessed a change in rural

communities that has impacted on farmers’

ability to stay fit, alongside the changes on

farm, with greater automation and mechanisation

that means they are also not getting

the physical challenges on the job any more

either,” he said.

His study involved analysing key health

data from 1400 dairy farmers and highlighted

the high level of cardiovascular risk the

job presents.

Eighty percent of males (and 60 percent

of females) in the study had body mass

index (BMI) levels greater than 25, which is

borderline and almost a third of the male

farmers (and 20 percent of the female farmers)

exceeded a BMI of 30 which is classified

as obese.

Additionally, the study found that 61

percent of farmers felt that despite the more

sedentary nature of the job, they were concerned

about their ability to keep up with the

physical demands of the business. (Which

should by rights bring on a lightbulb moment

that fitness work away from the farm is

needed to do the job, let alone change body

composition).

Organisations like Farmstrong (farmstrong.co.nz)

are doing an amazing job of

highlighting mental and physical health issues

around farming, supply loads of resources

online, and push for annual check-ups.

An annual physical (do it on your birthday

so you remember) should include blood

pressure, cholesterol, prostate health, blood

sugars and waist to height ratio (your waist

measurement should be under half your

height whoever you are).

Track the numbers and get an awareness

of how health markers might be changing

over time to take responsibility for your own

health. Just to support this, Handcock’s study

showed two-thirds of the farmers had higher

than recommended cholesterol levels, and

half returned blood pressure results regarded

as moderately high to high.

The elephant in the room question for

the modern age is where do we draw the line

between increased efficiency in the workplace,

and the labour savers actually causing

disease through promoting inactivity?

Maybe look seriously at the processes

around the farm and consider if they are actually

creating efficiency, or is this outweighed

by the consequent damage to health. At the

least consider taking up a regular sport or

fitness training session, decreasing the beer

and getting off the bike a bit more.

And the farmer who won the Fitness

challenge at the Rural Bachelor Fieldays was

Matthew McAtamney of Fairlie who coincidentally

won the overall gumboot trophy -

and was the one who regularly plays hockey

as well as running the farm. Proof enough I

reckon.

ALISON STOREY is a personal trainer who has represented New Zealand in three

different sports (beach volleyball, rowing and rhythmic gymnastics). She has been

awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a

mobile personal and sports training business which provides a range of services that

optimise the fitness and wellbeing of its clients. www.storeysport.co.nz

26 INSPO – FITNESS JOURNAL JULY 2017


Lodge Cheers to Champions Advert OCT 2016.indd 1

20/09/2016 10:35:09 A

Matthew Dunham

CHEERS TO OUR CHAMPS

Robbie Manson

NZ ROWERS CONTINUE TO IMPRESS ON WORLD STAGE

New Zealand rowers have long been a

force to be reckoned with and continued

their dominance at the recent World Rowing

Cup II in Poznan, Poland.

Lightweight single sculler Jackie Kiddle

collected New Zealand’s first gold medal.

It was the under-23 world champion’s first

world cup, and she was competing in the

event in place of injured two-time world

champion Zoe McBride, her lightweight

double sculls crewmate.

The New Zealand elite rowing team,

competing in their first international event

of the 2017 season, blazed to success,

taking six medals – five gold and one silver

– as well as two new world best times and

one world cup best time.

New Zealand’s gold medal haul came

from the men’s single sculls, the women’s

pair, the men’s and women’s double sculls

and the women’s eight, while the men’s

eight took home silver.

The results rocketed the team to the

top of the medal chart and the world cup

points leader board.

On the final day of racing Grace

Prendergast and Kerri Gowler scored not

only the first medal for New Zealand in the

women’s pair but also a new world best

time.

Robbie Manson came into the men’s

single sculls A final as the fastest qualifier

and proved himself to be the new man to

watch with a masterclass win and a new

world best time.

Competing in the single sculls event at

world cup level for the first time, Robbie

was a newcomer in a final stacked with

the likes of world champion and Olympic

silver medallist Damir Martin, Olympic

champion Nico Stahlberg, under-23 world

champion Tim Ole Naske and Olympic

finalist Angel Fournier Rodriguez. However

Robbie powered away to an untouchable

lead and crossed the line to collect a gold

medal with new world best time of 6:30.74,

an incredible three seconds faster than the

previous record set by Mahe Drysdale.

Olivia Loe and Brooke Donoghue

won women’s double sculls gold in a fine

display of sculling. The New Zealanders

crossed the line in a scorching 6:39.13, giving

them the gold medal as well as a new

world cup best time, just two seconds shy

of the world best time.

In the men’s double sculls Olympians

John Storey and Chris Harris executed a

spectacular race to earn the gold medal.

The women’s eight of Ruby Tew, Ashlee

Rowe, Georgia Perry, Kelsey Bevan, Kelsi

Walters, Rebecca Scown, Lucy Spoors,

Emma Dyke and cox Sam Bosworth were

the fastest of the big boats in yesterday’s

exhibition race, and proved themselves

once again to win gold.

Photos by STEVE MCARTHUR/ROWINGNZ.

Olivia Loe and Brooke Donoghue

John Storey and Chris Harris

Jackie Kiddle

Olivia Loe and INSPO Brooke – Donoghue

FITNESS JOURNAL JULY 2017

27


AT

HOME...

with

Sarah Ulmer

The original golden girl of

cycling, these days Sarah

Ulmer is still involved in

helping promote the sport –

more often than not spotted

cycling around Cambridge

with her young family.

As the first New Zealander to win an

Olympic cycling gold medal, she has

always been renowned for her humble

and approachable attitude – and nothing

has changed. INSPO Fitness Journal catches

up with Sarah to find out about life at home...

What’s the favourite thing about your home?

Our backyard. There are a couple of cracker

big trees, it’s relatively private with a gate in

the fence to the ‘good bugger’ neighbours.

Where is your go to ‘restful’ space and why?

Out of the house and walking the mutt (our

kids are pretty loud).

What is your favourite kitchen gadget and

why? Our house/kitchen is pretty small so I

tend not to accumulate gadgets. Having said

that, we do have a coffee machine which is

probably my fave gadget – especially when

someone else is operating it and delivers me

the finished product.

What ingredients are always in your fridge/

pantry? Olive oil, cheese, some form of beef

and Whittaker’s chocolate, also garlic.

What’s your Sunday morning breakfast routine?

An exorbitant pile of pancakes. This is

non-negotiable.

What’s do you love about living in Cambridge?

Cambridge is full of good people

keen to do great things in the community.

And I love that we can ride our bikes or walk

to most places we want to go – often for a

wine at one of the awesome locals in town.

What’s your favourite space/activity for family

time? Cycling. Walking the pooch on crazy

rainy days. Beach-time. Card games…

Do you have any unusual or special collections?

Again, with a relatively small house

I’m usually culling, rather than accumulating.

However, I do have an inordinate number

of French text-books that I’m committing to

use – one day.

What is your favourite interior colour/design

element and why? Pretty much what was

on the walls in the house when we bought

it. Or what the kids added to it when they

were little. I’m not even sure what a design

element is?

What is your favourite/most special piece of

art in your home and why? Whatever latest

masterpiece the six and/or seven-year-old

has whipped up and bluetacked onto the

walls. Equally, see Best Gift Received….

What are your favourite local hangout spots?

Literally any one of the bars/restaurants in

town. We are so lucky here in Cambridge

now with the line-up we have that caters to

everything from a quiet pinot, to a raucous

beer, family pizza or cocktail. It’s awesome

and just makes you want to dine out more!

What music helps you relax/get invigorated?

Country music. #sadbuttrue.

Best gift you’ve ever received? A friend did

a painting for me for my birthday ages ago –

and it’s in French, to effectively say “why do

tomorrow what you can do today”… I love it.

What’s your favourite board game and why?

We are currently on a massive card-playing

spree here at home. Or 500 with mates.

Though I reckon we’re just a couple of years

away from some epic family 500 battles.

What’s your favourite country to visit and

why? Apart from anywhere in New Zealand

which is numero uno for sure, France. I love

it. The landscape, the culture, the language,

the food – it’s all stunning.

How do you relax? Pooch walking, going for a

jog with a mate, lazy bike ride – it used to be

a wee hit of golf, though that hasn’t happened

since les enfants! Equally a lazy wine

would do the trick.

What is a sport you wish you could play more

and why? I wouldn’t mind being a better

golfer. There’s just something about a leisurely

cruise around a golf course with some

good buggers. That really is good fun.

What would you love more time for? Learning

French. Though to be fair – I could

probably make more time.

28 INSPO – FITNESS JOURNAL JULY 2017


BOOK

CORNER

Take some time out to enjoy

some of the latest reads.

Whether you’re looking to

be inspired, entertained or

challenged, check out some of

our fave reads below.

Extreme You –

Step Up, Stand

Out. Kick Ass.

Repeat.

By Sarah Robb

O’Hagan

Hachette.co.nz

The title says it all.

Author Sarah Robb

O’Hagan is undoubtedly

a powerhouse;

her career success including global brands like

Nike, Virgin Atlantic and Gatorade. However

just as importantly are the challenges, hardships

and repeated failures endured along

the way. Learning to spin off failure and rise

above the hurdles is just part of her story.

Whether you’re striving to excel academically,

in the sporting arena, world of business

or creatively, Extreme You offers a packed

toolbox to help you soar. The New Zealand

superwoman also reveals that there’s more

to success than just the outward indicators

– true success is being the boldest version of

yourself and reaching your true potential –

by following your own path.

The joy of this book is that it encourages

you to embrace every aspect of yourself and

to realise that ‘perfection’ is not the definition

of success.

Unprecedented:

The Masters and Me

By Tiger Woods

with Lorne

Rubenstein

Littlebrown.co.uk

The Tiger Woods

journey was the ultimate

meteoric rise to

fame. From his first

hole-in-one aged six, by the age of 21 Tiger

was already one of the world’s most impressive

professional athletes, stunning the golf

world with his historic win of the Masters

Tournament by 12 shots – the widest margin

of victory in the tournament’s history.

Twenty years later, Tiger Woods shares

his memories of that tournament and of the

game, looks at how golf has changed over

two decades and shares insights into his life

and career.

While Tiger’s sporting achievements were

overshadowed for some time by salacious

reports around his private life, this book is

a reminder of his career and his sporting

journey. Even if golf isn’t your chosen sport,

it’s still a fascinating read, offering an insight

into the man and his mind.

Be A Unicorn &

Live Life on the

bright side

BY Sarah Ford

Hachette.co.nz

Not every book has

to be educational, informative

or thought

provoking. Some are

pure fun – and Be A

Unicorn is just that. Bright and vibrant, this

pocket sized book features adorable illustrations

of unicorns, each one with a funny

quote - ideal for brightening up your day.

Grab a few copies and spread a little unicorn

glitter among your friends or someone you

think needs cheering up.

Jazz Unlimited

Dance studio rocks!

Hamilton’s premier dance school offering specialist training in

RAD Ballet, NZAMD Jazz, Contemporary and Hip Hop.

Offering classes from

Pre-School to Adults. Enrollments taken year round.

At Limelight Dance Academy we hope to create and nurture a

love of dance and help to develop healthy, happy,

well rounded individuals.

American Jazz, American Tap, Classical Ballet, Hip Hop,

Contemporary. Also Singing and Acting Classes. Ages: 3 years to

adult.

We have moved to a brand new, custom-built, 4-studio complex

with sprung floors, commercial air con, ventilation system, walllength

mirrors, & free parking. We have been in Hamilton for over

25 years. Weekend classes are available. Class sizes are limited to

ensure effective learning. Fees are paid by the term. You are welcome

to visit us at

188 Kent St, Frankton (Norton Road end)

Learn to dance in a caring, inclusive studio culture. We have

excellent teaching and exam results, and fabulous Shows. Our

syllabi are internationally recognised, and teaching standards are

moderated by external examiners.

Enrol now for Term 3. Spaces may be limited. Preschool fees are

$60.00 per term, or $50.00 if paid before the term begins. Please

contact us for other fees.

We teach partner dance too – Ballroom, Latin, Salsa, Argentine

Tango, Latin Rock . We also specialise in wedding dance tuition.

For more information please contact Kerry Mills

phone 855 3021 | mobile 021 2343930

admin@limelightdanceacademy.co.nz | www.limelightdanceacademy.co.nz

jazzunlimited@xtra.co.nz | (07) 838 0096

www.jazzunlimited.co.nz

INSPO – FITNESS JOURNAL JULY 2017

29


AGEING

WELL

It starts earlier

than you think.

Especially for

women.

“Move over Jane

Fonda. We loved

you when you

arrived with ‘the

burn’, but now that

we are ageing,

it’s a new type

of exercise that

matters. Leave the

‘go-hard, go-home’

cardio mantra to

the younger agegroups.”

Waikato University health

and behaviour doctoral

candidate Wendy Sweet says

today’s ageing population,

especially in the developed

world, have many advantages

over previous generations

– not least the research into

ways to stave off age-related

conditions.

Wendy recently presented her own

research on women’s healthy

ageing at the World Congress in

Active Ageing in Melbourne.

She also had time to listen to world

experts presenting their research on ‘ageing

well’. Ever since Sir Peter Gluckman put

‘ageing well’ on the government’s research

agenda, never before has there been so

much interest in how we are ageing. But

there’s a reason for this. With the last of the

‘Baby-boomers’ heading into retirement

over the next decade (those currently aged

between 52-65 years), much hand-wringing

goes on about the health of this cohort, for

they are the ‘next generation’ of older persons.

Freshly returned from the World Congress

in Active Ageing, in Melbourne, Wendy

says the latest global research, studied and

sifted by the UN’s World Health Organisation

(WHO) under the guidance of Dr John Beard,

points to the over-riding message that midlife

health is far more important and starts

earlier than previously thought.

Until now, much of the emphasis in

health improvement strategies has been

put on the younger ages. “While this is

good news for them, a similar message

needs to be directed at the middle aged

and older – mostly the current baby

Boomers,” says Wendy.

“The most important message for those

aged between 45 and 65 now, is that the

decline into an unhealthy old age starts at

the half-way mark of a country’s average

population life-span. In New Zealand,

that means an age halfway to the average

lifetime of 82-84 years. In other words, the

path to age-related health changes starts in

the early 40s.”

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30 INSPO – FITNESS JOURNAL JULY 2017


All of this is doubly true for women,

whose hormonal changes bring an additional

set of changes and challenges.

“For women, it is the mid-life transition

that matters most because the hormonal

changes brought on by natural and early

menopause can be a catalyst for depression,

heart disease, osteoporosis and post-menopause

obesity,” she warns.

But the good news, especially for women,

is that WHO’s Healthy Ageing Team, led by

Professor John Beard, does not recommend

the gruelling fitness or nutritional regimes

typically marketed to women today.

“It’s a new type of exercise that matters –

tai chi, yoga, pilates and resistance-weights.

Leave the ‘go hard, go home’ cardio mantra

for the younger age groups and males. Women

in their late 40s and 50s have enough

inflammation going on with menopause,

which can be a cocktail of metabolic chaos

on its own,” says Wendy.

“What is now recognised is that if the

worst symptoms are not managed well

through lifestyle changes, post-menopausal

health statistics will climb in this important

demographic.”

Professor Wendy Brown, who pioneered

the Australian Longitudinal Study on

Women’s Health (ALSWH), also says that the

menopause mid-life transition matters for

women after tracking thousands of women

over 20 years.

The oldest participants are now in their

90s, the youngest coming on board are just

turning 40. When it comes to understanding

long-term health and lifestyle of women, this

research has been ground-breaking. Professor

Brown and her team make a number of suggestions

for mid-life women to take heed of:

1

Menopause matters more than once

thought. The hormonal changes brought

on from both natural and early menopause,

can cause a cocktail of hormonal and metabolic

chaos that can set some women up for

post-menopause disaster.

Post-menopause depression, heart disease,

osteoporosis, fibromyalgia and obesity are

the hallmarks of unhealthy ageing for many

women.

2

Move over Jane Fonda. We loved you

when you arrived with ‘the burn’, but

now that we are ageing, it’s a new type of

exercise that matters. Leave the ‘go-hard,

go-home’ cardio mantra to the younger agegroups.

Sore, inflamed joints are already escorting

women into aches and pains that quickly get

drowned with anti-inflammatories, preventing

them from being active.

Women in their late 40s and 5’s have

enough inflammation going on with menopause

(see point 1). The ‘hard-helmet’ caps

that protect the ends of the DNA, called the

‘telomeres’ need to be healed, not hurt and

too much high-intensity exercise can damage

them more.

As well as being an exercise physiologist

and gerontologist, Professor Maria

Fiatarone- Singh is a world expert in the

physiology of health and ageing. She knows

more about the effects of too much exercise

on telomere function than most.

Women need more support with all they

3 do. The 50-55-year-old cohort of women

are constantly in and out of activity according

to the ALSWH.

They blame this on having to work full

time, look after elderly parents, teenage kids

at home and the fact they don’t have enough

energy. For many, this means less activity

and more sitting. This isn’t good for their

long-term health.

Supporting women at this stage of life

with their work-life balance is important to

their healthy ageing and employers could

possibly do more to understand this time of

their life in workplace wellbeing.

4

Strength training matters, so too does

balance training. Tai Chi, yoga, Pilates,

resistance Wweights. They are all activities

that matter in mid-life.

However, according to world population

health experts, these activities need to be

more accessible.

In China, more equipment and classes

held in parks have been the answer for years,

but so too has been the CULTURAL expectation

that you can age more healthily when

you participate in these activities. That’s

what is missing in public health messages

down-under, say the experts.

Food is your medicine and it’s not all

5 about the adoration for Paleo. The key

is Mediterannean (without the pasta and

processed grains). Some protein, but not too

much and a lot more anti-ageing, anti-oxidant-rich

vegetables. Ditch the ‘traditional’

meat, dairy, potatoes and alcohol-laden New

Zealand diet. It’s too acidic and does you no

favours as you age.

Despite the increasing knowledge we have

around lifestyle practices and healthy ageing,

the hard part for people is turning intention

into action. Population health researcher,

Professor Abby King works out of Silicon

Valley. She says the hardest thing to change

is people’s beliefs about what will make a

difference to their health.

But the technology is there to disseminate

the right messages to today’s boomers

through the delivery of personalised,

technology interventions. She’s keen on

this, especially with women who are more

disadvantaged and who often have the worst

problems in older age.

She is working with technology companies

to provide tailored interventions to

women in poorer communities through

‘Carmen’, the multi-lingual health-coach

who isn’t a real person but turns up on the

computer in the library or hall.

With the old adage that it’s ‘never too

late’, Professor King, says that for women,

becoming healthier and more active with age

happens when health professionals ‘talk to

the whole village’.

WENDY SWEET is completing her Doctoral Studies on women’s healthy ageing and

physical activity. She has a Master’s degree in Lifestyle Behaviour-Change, is an ex-nurse

and pioneered Personal Training in New Zealand. She is also the co-founder of www.

mymenopausetransformation.com – an on-line program to support women through their

menopause transition into their healthy ageing.

INSPO – FITNESS JOURNAL JULY 2017

31


ExerciseNZ

chief executive

Richard Beddie.

EXERCISE THE

GOLDEN TICKET

for elderly independence

The golden years can be the most enjoyable years of people’s

lives and New Zealand exercise experts say regular exercise is

a golden ticket for those who strive for elderly independence.

More than 300,000 Kiwis are aged

75 years plus and figures from the

2013 census showed 31 percent of

people aged 75-84 years still lived in a private

dwelling.

Not surprisingly, the percentage of people

suffering from arthritis and chronic pain

increases with age – arthritis affecting more

than half of people over the age of 75.

Exercise New Zealand (ExerciseNZ) chief

executive Richard Beddie says Kiwis who

strive to experience a good quality of life and

maintain their independence as they grow

older are at a huge advantage if they keep

physically active and view exercise as a form

of medicine to prevent and treat injuries or

illnesses.

“Physical activity can play a significant

role in ageing well and is essential in helping

older Kiwis to be resilient, overcome potential

health obstacles and take control of their

lives,” says Richard.

“Arthritis is a challenging illness and

suffering from chronic pain makes it hard

for people of any age to stay motivated to

exercise. Research shows that being less sedentary

and exercising can improve pain tolerance,

reduce fatigue and boost the mood.

“Having good balance helps prevent

falls that can cause debilitating injuries and

being physically strong makes activities such

as climbing stairs, gardening, cleaning and

grocery shopping a realistic option for the

elderly.

“Exercise is increasingly being accepted

as a viable preventative and treatment tool

within the health sector, especially to promote

healthy ageing or for those living with

long-term conditions,” he says.

Wellington’s All Active personal trainer

Rachel Marks has worked with clients as

old as 84 and says many people think their

physical fitness declines with age but it is the

reduction of activity more than the ageing

process that causes this decline.

“As you get older the body’s ability to

heal wounds and injuries decreases, but with

regular exercise it is possible to speed up the

healing process by up to 25 percent. Flexibility

training can also decrease the need for

hip and knee replacements and combining

exercise with healthy eating can reduce tooth

loss and risk of heart disease,” says Rachel.

The Government’s healthy ageing strategy

outlines physical and mental resilience as

a key action to improve the health outcomes

and independence of older people and ExerciseNZ

supports this goal.

“New Zealand’s exercise industry is

assisting within the health sector and directly

with elderly clients by developing suitable

physical activity programmes. We want to

ensure elderly people have easy access to

professional advice that ultimately improves

their long-term quality of life,” says Richard.

ExerciseNZ recommends the use of

registered exercise professionals to be most

successful in adopting and maintaining

exercise regimes. NZ Register of Exercise

Professionals (REPs): www.reps.org.nz

32 INSPO – FITNESS JOURNAL JULY 2017


Have you considered exercising

IN WATER?

Exercising in the water is an excellent option for

anyone looking for an alternative to land-based

exercise, either for variety or due to circumstance. It

can provide an intense alternative to a land-based

cardio workout.

It’s also the perfect exercise solution for

those who are limited by injury, pain, age,

weight or pregnancy, providing full body

support while allowing a workout that is hard

enough to produce real fitness results.

In chest-deep water your body can weigh

up to 70 percent less than it does on land so

it’s less effort to be in the water.

However, once you start moving the water

adds extra resistance to work against.

While the resistance in water is not as

intense as working out with weights on land

strength gains are still made.

This is of particular benefit to those who

are not able to train on land due to injury,

weight or lack of fitness but is also useful

for those who want strength gains but aren’t

interested in being in a gym environment.

There are also significant flexibility benefits

from working in water. With weight and

joints supported many people find they can

get a greater range of movement.

The extra support the water provides

also allows body positions and exercises to

improve stability and balance that could not

be completed on land.

When recovering from an injury, exercising

in the water can enable fitness levels to be

maintained while allowing recovery. Many

swimming complexes have deep water pools

that allow an intense workout for those with

lower limb injuries.

Pregnant women can also benefit from

water-based exercise as the reduced weight

in water makes exercising more comfortable,

especially in later pregnancy.

Another advantage is that joints and

muscles that become more prone to injury

due to the hormone relaxin that pregnancy

produces are well protected.

Body temperature is not elevated in the

way it is on land while exercising, which is of

benefit to the pregnant exerciser.

Aqua jogging involves using a flotation

belt (available at the pool generally) to keep

you upright so you can ‘jog’ in the water

without having your feet on the ground.

If you are not sure, ask if your pool has a

‘workout card’ with exercise suggestions and

many facilities offer a range of aqua-based

classes.

For those wishing to manage or prevent

osteoporosis, will still need to add a landbased,

weight bearing element to their exercise

routine in order to assist with increasing

and/or maintaining bone density.

Remember, this doesn’t mean you have

to throw around heavy weights. Your body

is a weight, so walking, tramping and other

activities will do the trick.

Whether it is an aqua-based class, swimming,

aqua jogging or other water-based

activity you are considering, there are plenty

of positive reasons to do so.

If you are new to water-based exercise

remember to get the right advice before

you start.

For more information visit reps.org.nz

NZ Register of Exercise Professionals

(REPs) is an independent not for

profit quality mark of exercise

professionals and facilities. Using REPs

Registered Exercise Professionals is

the “warrant of fitness check” that

exercise professionals and facilities

meet New Zealand and internationally

benchmarked standards to deliver safe

exercise advice and instruction.

The Exercise Association of

New Zealand (exercisenz.org.nz)

is a ot for profit exercise industry

representative organisation. Its mission

is to proactively support a sustainable

exercise and fitness industry in New

Zealand by growing participation in

structured exercise through advocacy,

information and industry standards.

Swimfit exercise classes

Swim smooth squad training

Learn to swim for adults and children

For more information please email swim@fastlane.kiwi

INSPO – FITNESS JOURNAL JULY 2017

33


BLADDER

LEAKS

National award-winning personal

trainer Renee Riley is encouraging more

discussion about pelvic health because too

many Kiwi women tolerate bladder leaks

unnecessarily.

Around a quarter of New Zealanders

aged 15 or over are affected by some

type of continence problem and it is

estimated that about 590,000 people have

urinary incontinence.

These figures could be even greater with

around two-thirds of Kiwis unlikely to seek

professional help for their continence issues

due to embarrassment or shame.

Women are about six times more likely

to experience incontinence than men; with

pregnancy, childbirth and menopause the

common contributors, yet many women fail

to seek help.

Renee was awarded small group trainer

of the year at the 2016 NZ Exercise Industry

Awards and runs her own Bay Fitness exercise

business in Golden Bay. She says there

is too much stigma and misunderstanding

around incontinence in New Zealand and

women need to seek help sooner.

“Many women don’t talk about their pelvic

health because they think the problems

they’re experiencing are normal and that

they just need to accept it and get on with

life.

“This is especially the case for new mums

or mature women as they believe it’s just part

of being female and something you have to

put up with.

“When I notice women frequently

running off to the bathroom during sessions

Bay Fitness personal trainer

Renee Riley

it raises flags. I include pelvic floor exercises

into classes to help normalise the issue by

teaching techniques that can help.”

Renee says although 1.1 million New

Zealanders are affected by incontinence

there are distinct types of issues and urinary

incontinence is one type where personal

trainers can help.

“Stress and urgency urinary incontinence

are most common for women – stress

incontinence being what usually causes leakage

during physical activity. Some women

cannot lift heavy objects, jump, run or even

cough without experiencing leakage.

“Personal trainers can help educate

women with the correct exercise techniques

and we also know when the time is right to

refer a client to a women’s health specialist or

physiotherapist.

“There are many exercises for getting

your heart rate up that can be just as effective

as running, jumping or skipping. Returning

to heavy lifting after pregnancy or pelvic

floor issues can take time too, but this time

can be used to master core stability and

lifting techniques.”

Renee warns there are many misconceptions

about the correct techniques for

strengthening pelvic floor muscles and

she says it is important that both male and

female personal trainers receive specific

training in this area.

The Exercise Association of New Zealand,

NZ Register of Exercise Professionals (REPs)

and Continence New Zealand work together

to offer REPs registered exercise professionals

training so they can provide pelvic floor

safe exercises to New Zealanders.

B2865H

Attention all women...

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Dip. Physiotherapy (Otago), Dip. Post-Grad

Uro-Gynaecology, Women’s Physiotherapist

34 INSPO – FITNESS JOURNAL JULY 2017


IS YOUR LEAKY

BLADDER LIMITING

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Urinary Incontinence is the involuntary

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Many women feel embarrassed and are

unaware that there are solutions to address it.

You don’t have to ‘live with a leaky bladder’

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INSPO – FITNESS JOURNAL JULY 2017

35


Chills and ills

PREVENTION

Did you know we all ‘catch’

each other’s germs every time

we come in contact?

When we do so - and it is a bacteria/

virus that is new or we have not

been in contact with before - our

immunity needs to build resistance.

If we are well, this normally goes unnoticed.

But if we are run down, tired or stressed: the

new bug might take hold and leave us unwell

until we build more immunity.

Our body’s immunity is depleted during

seasonal changes, as well as from stress,

malnutrition, lack of sleep or even too much

exercise.

The first signs you may notice regarding

your immunity not being strong enough is

a scratchy or tickly throat, runny or stuffy

nose, a tight chest, or a stuffy head. At this

point up your Vitamin C, hydrate yourself

and get more rest so your body has the capacity

to heal itself.

There are different herbs for certain

symptoms:

Sore, scratchy or inflamed throat? Slippery

elm is indicated. Think about honey

lozenges; honey and lemon drinks and herbs

and nutrition that help your body fight bacteria,

like Echinacea, zinc and garlic.

If you have sore muscles, lethargy and a

sore neck, you might have a virus. Elderberry

and olive leaf type herbs are indicated and

again focus on hydration and rest.

To prevent the catching of ‘bugs’ and to

support your immune system, you could use

aromatherapy oils in a burner or vaporiser.

There are specific oils for immunity in blends

or individually. These are ideal for using at

home or at work. For effective aromatherapy

you will need the real essential oils, as the ‘flavoured’

ones are not real plant essences and

therefore have no therapeutic qualities.

Use tea tree spray to clean phones, door

knobs, keyboards and the like. Tea tree is a

wonderful natural anti bacterial.

Stay hydrated. Non caffeinated, non alcoholic

drinks (with no added sugar) including

water may help loosen and clear out mucus,

soothe a tickly throat and replace fluid loss.

Honey lozenges are also a wonderful way to

soothe that tickly throat with the added advantage

of the bug fighting nutrients within it.

Use tea tree spray

to clean phones,

door knobs,

keyboards and the

like. Tea tree is a

wonderful natural

anti bacterial.

Use Vitamin C, zinc and multivitamins to

supplement your immune system. Vitamin C

is an essential vitamin which is not manufactured

by the body and must be obtained

from diet or supplementation.

It is water soluble, which means that it is

lost very easily from the body and requires

topping up, on a regular, at least daily basis.

Zinc plays many roles in the immune system

and an inadequate intake may lower our

resistance. To ascertain whether you have

enough zinc you could do an easy zinc test

which is usually available (often free) at your

local health store. Multi vitamins can provide

nutrients you may be lacking in your diet

thereby supporting your health.

Stay well this winter by getting professional

advice geared to your specific needs.

Our bodies are all different and our needs

could be to. And remember if symptoms

persist – see your health professional.

MONICA VAN DE WEERD is a well respected Waikato based beauty therapist and

aromatherapist, with an impressive knowledge of natural health and wellbeing. She

and husband Frans (a qualified physiotherapist, homoeopath, craniosacral therapist

and bowen therapist) are committed to living a naturally healthy lifestyle. www.

naturallyhealthy.co.nz

M: 027 844 5347

E: danielle @fuelnutrition.co.nz

www.fuelnutrition.co.nz

www.facebook.com/fuelnutrition4life

Can you truly say you have been

nourishing your body? Are you full of

energy and vitality?

Sometimes it is easy to let life get in the

way, now it is time to put yourself first.

For nutrition education, plans and

guidance tailored to your needs contact

Danielle Roberts (Bsc Human Nutrition)

• Mobile Personal Training

• Sport Specific Strength

and Conditioning

• Nutrition analysis and

strategies

• Small group training

36 INSPO – FITNESS JOURNAL JULY 2017


BEAUTY

SPOT

This is Neat

When it comes to beauty products,

there is a strong movement

towards New Zealand brands

developed around natural ingredients. No

chemicals, no nasties, no artificial anything.

And while an impressive range of skincare

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discovery of Kiwi brand Neat Perfumes adds

another layer of celebration.

Founded by Abby Jones, who set out to

bring her own collection of beautiful, natural

perfumes to the masses after being unable

to find a natural fragrance with a modern

aroma.

The result is Neat Perfumes; a New Zealand

made collection of unique perfumes,

which are 100 percent natural and formulated

with essential oils.

The range offers a refreshing take on perfumes

– something most women wear most

days. Best of all these are free of all chemicals

which form the basis for most perfumes

on the market.

Elegant and modern, the fresh fragrances

are good for your senses, your mind – and

your skin.

The Neat collection

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check out the range at

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Using organic coconut oil, regenerating wildcrafted Dilo oil, Noni

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INSPO – FITNESS JOURNAL JULY 2017

37


How to disable the

WINTER BLUES

AND FLU

It’s that time of year again;

winter, in all its glorious beauty.

BY DANIELLE ROBERTS

However, it doesn’t seem so beautiful

when you find it hard to keep warm,

don’t want to put on unnecessary

winter weight (yet somehow it appears), your

mood swings with the change of the weather,

the motivation to get out of bed is not there,

you hermit more and you get the flu.

In this article, I will cover tips on how to

feel better physically, mentally and emotionally

in winter.

PHYSICALLY

This is about choosing foods that boost the

body’s digestive and immune systems and

some motivating activity ideas to keep up

some form of movement.

NUTRITION

The idea is to make sure you have the least

amount of physical stress on your cells and

processes as possible. This means making

sure your digestive system’s fire is stoked so

it can break down food properly, the immune

system (including those components

present in the gut) is nourished to ensure you

prevent, or bounce back quicker from colds

(meaning less stress on the body, where the

body won’t release stress hormones which

can cause unnecessary weight gain or an

inability to lose).

Citrus fruits like oranges, mandarins, kiwifruit,

lemons and pineapple. These are all

great fruits for vitamin C nourishment as

well as keeping bad bugs from overpopulating

the gut and affecting immune defences,

as the gut lining is the first line of immune

defence in our bodies.

Some of the compounds in citrus fruits

especially in the lemon are natural cleansers.

As our gut is also linked to our skin, this also

means healthier, clearer, glowing skin. Make

it a regular everyday habit to have lemon in

warm water first thing in the morning as the

best wake up brew for your immune system.

This part may sound odd, but dentists are

now recommending that to protect the

enamel of your teeth, you should really make

sure you drink this brew through a straw.

This is not for you to fear drinking lemon in

your water because it has amazing benefits

for your gut, but to bring awareness to what

you can do as a preventive measure, especially

if the structure of your teeth is already

compromised (i.e. if you are prone to tooth

cavities).

Warming/circulatory foods – these help

spread the nutrients via the blood around the

body making sure they get to the appropriate

tissues for whole body nourishment. These

foods also help keep the core body temperature

up and the metabolism fire burning,

so that most of the food is used as fuel to

create/burn energy and little food is used as

storage.

For example; ginger, chilli, capsicum, curry,

paprika are all extremely good warming/

circulatory ingredients. When combined

with earthy foods like kumara or parsnip

(i.e. in a soup or stir fry) and drier foods like

brown rice, quinoa or buckwheat you can

generate some nice warmth within you; stoking

the inner fire and metabolism, through

creating energy.

Another good circulatory food is beetroot

– it contains large amounts of natural

nitrates which create vasodilation for your

blood vessels so that they expand and blood

gets sent around your body distributing

nutrients and oxygen/iron. This is great for

keeping all systems functioning optimally.

Foods like broccoli and beetroot are

also superb for helping clear the liver of

imbalanced hormones. This will aid proper

thermoregulation of the liver which acts as

our internal hot water bottle.

Leafy green veges – high in B vitamins, zinc

and magnesium and great for keeping the

metabolism running as it should. This means

proper energy is being created for you to

keep your vitality high, making it less likely

you get those winter blues.

Also they are high in Vitamin A and a

variety of phytonutrients (nutrients only

found in plants) that act as antioxidants

keeping your cells protected from damage

from free radicals, therefore maintaining the

integrity of the tissues of different organs in

your systems.

Chai tea – naturally spiced (or the ones in tea

bags) with ginger, black pepper, cinnamon

and cloves. Is a great warming alternative to

tea and coffee and for avoiding too much

caffeine intake.

ACTIVITY

This may seem like common sense but

choose environments where you know you

are going to be motivated to go to despite the

weather.

- Train in thermals and/or a hoodie

- Try different forms of exercise in fun and

warm environments– hot yoga, dance fitness

classes, etc

- Get outside on sunny days - but wear the

appropriate warm clothing

MENTALLY AND EMOTIONALLY

The weather and our mood tend to be

common conversation starters or topics in

our daily lives. For example; when people

38 INSPO – FITNESS JOURNAL JULY 2017


ask how you are today or when you talk to

people, often the weather is used as a conversation

opener.

When it is cold and bleak we do tend

to allow this to infiltrate our thoughts and

emotions. However, this is one of the biggest

issues we face when it comes to being able

to create joy and happiness in our lives. It is

that WE ALLOW external factors to waiver

our perceptions of our days, our beings and

our lives.

For greater mental and emotional health

to prosper, we need to learn to claim our

power back. When we give our thoughts and

emotions to something, we give our energy

and power away to those things. Through

this process we feel strong emotions of

victimisation.

If they are particularly negative then this

drains our life force energy and our happy/

calm hormones within the body decrease

and the stress ones increase. This then creates

a negative feedback loop to the physical

body and all its nourishing processes like

the digestive system, detoxification systems

and immune system. Hence, we carry extra

weight or become ill with colds and flues.

To start claiming your power back and

reframing your thoughts it is simple, but it

takes practise and patience with self, as the

ego mind is rather slow and can be resistant

to change. Things to practise are:

- Ground yourself often (aim for at

least three times a day). This makes for a

good excuse to get some fresh air and extra

movement in your day. Go outside and stand

on the grass or concrete (but grass is better),

focus on your feet connecting to the earth

and come back into that moment, focusing

on where you are at the present, not in the

past or in the future. Do some deep in and

out breathing and focus on bringing peace,

calmness and love to yourself. This is going

to help you bring more awareness when your

thoughts do go wandering.

- When you do become aware of when

you are having a negative response and/or

are in the past/ future, then don’t get caught

in the cycle. Practise observing what it is you

can learn from this situation. Then hold the

intention in your thoughts and heart that you

desire your energy and power to be returned

to you healed so that you may feel greater

peace, love, joy, energy, health and happiness.

The more you practise the process, the

less time you will remain in the “lower/glum”

thoughts or feelings.

Do not mistake my words for sounding

like this is an overnight cure. This takes

patience, a deep self-love and commitment

to yourself to practise. When the longer and

more frequent you are feeling in the energetic,

empowered, joyful, loving, peaceful

and healthy flows versus the spaces of time

you are not; then you will understand that

when the focus is holistic with our health

and happiness, our results are sustainable.

This is because we are changing complete

programmes within our belief systems that

hold us in a loop of feeling disempowered,

making us believe we don’t have the ability to

make changes to our health, happiness and

lives. However, this is simply not true.

Let us be empowered, in greater love,

peace and happiness.

DANIELLE ROBERTS (Nutritionist) is dedicated to helping people enjoy a healthy

and knowledgeable relationship with food. Her business Fuel Nutrition allows her to

share her passion for nutrition and healthy living. Danielle is a freelance nutritionist

and works with a number of Hamilton gyms. To make a booking, please contact

Danielle at www. fuelnutrition.co.nz

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INSPO – FITNESS JOURNAL JULY 2017

39


The challenges of

COELIAC

I was in my early 40s and

steadily getting sicker.

I used to wake up tired and

my body ached. My head

was foggy and my memory

was non-existent.

BY MAREE LYNCH

I

struggled to go to work each day as a

primary teacher; sometimes I couldn’t

focus across the classroom or remember

a child’s name. I actually couldn’t do my job.

I was missing out doing things with my two

children as I was constantly exhausted.

I used to ride and compete in dressage,

but each morning getting out of bed I could

feel every riding muscle like I was someone

not used to this kind of activity. Sometimes

I would have to slide off my horse’s shoulder

to dismount, doing everything I could not to

land in a heap at my horse’s feet.

I’m not sure how I kept riding but I think

it kept me feeling a little bit normal. I certainly

wasn’t very effective or any good.

I was having serious issues with different

joints, particularly my knees. My GP diagnosed

me with fibromyalgia and more or less

told me that was my lot and I might need to

consider giving up horses.

It wasn’t until I was seeing a locum physio

for a sore knee when it occurred to me there

was something else going on.

The physio told me I needed to get off the

couch and get active as I had the muscle tone

of an inactive 60-year-old. I was insulted. I

left angry. But it got me thinking. I was still

active, I had pushed through the pain and

kept on my feet and doing things. I had never

stayed in bed or lay on the couch.

My husband and I decided I needed to

take a year off to try and sort out my health

issues.

Back to my GP I went. I had loads of

blood tests and was booked in for Multiple

Sclerosis tests as this was considered a

possible.

The blood results included an tTG which

is the coeliac test. This came back positive.

I was booked in for the coeliac biopsy the

afternoon after my MS tests.

I was ignorant about coeliac disease so

turned to Dr Google. I skim-read various

articles and was quite convinced I didn’t

have it. The focus was all to do with stomach

complaints and I didn’t think I fitted the

mould. I was wrong. My biopsy was positive.

Having coeliac disease was the reason for my

poor health.

I had coeliac disease. I knew nothing

about it except it had something to do with

bread. I was about to start a very steep learning

curve.

Coeliac disease is an autoimmune disorder.

There are no pills to fix it. However, it is

completely manageable by being strictly 100

percent gluten free. But this is way harder

than you might think. Gluten is everywhere.

It took me more than a year and a complete

change in my diet, to start feeling well

and regain some energy. And even now I am

finding out more about being a coeliac all

the time. I still find gluten in places I would

never expect. Most of the time I am positive

and up-beat about being a coeliac, but every

now and then I get totally frustrated and

have a poor-me moment. My frustration

comes mostly from other people’s ignorance

and flippant comments.

This time last year I missed watching my

daughter’s dance show in Tauranga because

of an error by a chef in a local cafe. Instead

I spent two hours lying on the filthy floor of

the only toilet in a rural service station waiting

for an ambulance and someone to come

and get me. I was dressed to the nines in my

little black cocktail dress and heels. Not a

pretty picture with violent D and V.

Earlier in the day I had confidently purchased

a savoury quiche-type thing from a

cafe that prides itself on catering for coeliacs.

Unfortunately for me, the chef had used

regular flour instead of rice flour.

I only took one bite as it tasted awful. In

retrospect, it was likely the gluten I could

taste.

I was very sick and had to take a week off

work.

It took nearly a month to get my energy

back. It only takes 1/64 of a teaspoon of

gluten to cause a reaction like this. Only one

other time have I been worse and it was on

an international flight. Incredibly distressing

and embarrassing to have such a public

reaction and pretty awful for the people I was

travelling with as well.

Coeliacs who ingest gluten have 50 percent

more chance of getting bowel cancer.

Every little smidgen of gluten ,even a bread

crumb in the butter or on a knife damages a

coeliac’s insides. That is why coeliacs are so

fussy. We are not picky for the sake of being

picky. We are particular so we can be happy

and healthy.

For me as a coeliac, traveling and eating

out are the most stressful areas of concern.

Every mouthful of food prepared by a

stranger just might be the one to ruin your

good time. I realised when we recently holidayed

in Australia that the first thing I check

40 INSPO – FITNESS JOURNAL JULY 2017


out in each accommodation is the bathroom

floor. Is it clean? Is there room for me in a

foetal position?

Going out for a meal is like walking

through a minefield. Usually I return to the

same place repeatedly when I stay somewhere,

to avoid the stress of asking a million

questions and scrutinising new kitchens before

taking a mouthful. As a coeliac you can

never let your guard down. Every mouthful

counts.

Grocery shopping! Aaarrrggghhhh! I have

to psych myself up to go to the supermarket.

It is always such a mission. Every label needs

to be read. Just because something was gluten

free last week doesn’t mean it is today, unless

it has the crossed wheat symbol of course.

There are many grocery items which

could be gluten free, but which contain

gluten. I even got home with a fresh whole

chicken once, only to find a ‘contains gluten’

label on the back. Things like instant coffee

and spices often have gluten in them as well.

Eating gluten free is expensive. Here are a

few compared prices.

• White bread $2.20

• GF white bread $7.40

• Cornflakes Skippy 300 grams $2.79

• GF cornflakes 325 grams $7.39

• Penne pasta 500 grams $2.20

• GF penne pasta 250 grams $4.49

• Gingernut biscuits $3

• GF gingernuts $5.40

Thank goodness wine is gluten free!

Hidden gluten. This is the really hard bit.

Gluten turns up in the strangest places. I’ve

been diagnosed for seven years and am still

finding out where gluten could be hiding.

I asked on the Coeliac Disease NZ FB page

for sources of hidden gluten to add to my

list. Some brands of the products below are

gluten free and some aren’t.

Here we go.... toothpaste, medicines,

shampoo, skin products, makeup, jelly crystals,

envelopes you lick


YesYouCan

Red Velvet

Cupcakes

Makes 12

Using an electric mixer, mix on medium

speed until the frosting is fluffy.

Using a knife or piping bag spread icing

evenly on cupcakes.

Scrape down sides of the bowl.

Pour batter into greased tin and bake for

approx. 45-50 minutes or until cooked.

Remove bread from oven and leave to cool

before slicing.

Serving suggestion

Serve warm or toasted with butter or

margarine

Ingredients

YesYouCan Red Velvet Cupcake mix

2 eggs or YesYouCan Chia Egg Replacer

60g margarine (dairy free) at room temperature

160ml (2/3 cup) water

Icing

1 tablespoon water

40g margarine (dairy free) at room temperature

1x 12 cupcake tray

12 cupcake cases

Method

Preheat oven to 160°C (fan forced).

Place cupcake cases in the tray.

Add eggs, margarine and water to a small

mixing bowl and add in YesYouCan mix.

Using an electric mixer, mix on slow speed

for 1 minute.

Mix on medium speed for further 1 minute.

Pour batter evenly into tray and bake for

approx. 18-20 minutes or until cooked well.

Tip: cupcakes are baked if they bounce back

when gently pressed at the peak.

Remove cupcakes from the oven and place

them onto wire rack to cool.

Icing

Add icing sachet, 40g margarine and 1tbsp

water to a small mixing bowl.

>WIN

Now you CAN eat your favourite

Red Velvet Cupcakes, Buttermilk

Pancakes, Banana Bread and much

more without gluten being a problem,

with YesYouCan premium baking mixes.

YesYouCan gluten free baking

mixes are made with premium

ingredients including real fruit; and are

as delicious as regular wheat-based

products, with light texture and full

taste - you won’t believe its gluten free!

Easy to prepare, just a couple of extra

ingredients are required, along with your

favourite wooden spoon and in a few

moments your baking is ready to be put in

the oven – quick and easy for those with

busy schedules.

YesYouCan baking mixes are great

value with complete accessories in the

packs, including frosting, sprinkles or

chocolate chips to finish off your baking.

Not only are the mixes tasty, and simple

to make, they also suit many dietary

requirements with many products in the

range gluten free, dairy free, and nut free.

YesYouCan

Banana Bread

Ingredients

YesYouCan Banana Bread mix

2 mashed ripe bananas (banana can be

substituted with ¾ cup of water or non-dairy

milk)

80g margarine

3 eggs or YesYouCan Chia Egg Replacer

1 loaf tin (22 x 10cm)

Method

Preheat oven to 160°C (fan forced).

Grease tin or spray with vegetable oil.

Place mashed ripe bananas, melted margarine

and eggs into small mixing bowl then

add YesYouCan banana bread mix.

Fold by hand until batter is uniform.

The YesYouCan mixes for breads,

cakes, cupcakes, and pancakes are

available in selected Countdown, Pak n

Save, Bin Inns and New World stores.

Enter to win one of three amazing

YesYouCan prize packs, each consisting

of an exciting assortment of baking mixes,

so you can enjoy freshly baked goodies in

your own home, with minimum fuss and

maximum taste.

To enter, email your name and postal

address with YESYOUCAN in the subject

line to win@fitnessjournal.co.nz or enter

online at inspo.co.nz Entries close July

31 2017.

YesYouCan

Buttermilk

Pancakes

Makes approx.12 Pancakes

Ingredients

YesYouCan Buttermilk Pancake mix

300ml Water

Method

Shake bottle to loosen dry mix.

Take off lid but don’t discard.

Add 300ml of water or fill bottle with water

to level indicated and place on lid.

Shake bottle well for 1 minute. Remove lid

and shake for a further 1 minute.

Preheat fry pan and grease well.

Pour batter into fry pan and cook over

medium heat for 1-2 minutes or until golden

brown.

Turn over to cook the other side.

Remove pancake from pan.

Makes approx. 12 pancakes.

YesYouCan baking mixes are available in

selected Countdown, Pak n Save, Bin Inns and

New World stores nationally.

42 INSPO – FITNESS JOURNAL JULY 2017


WIN

Treat your palate to a tasty treat with this gluten free recipe from

Carol Worsley from Bin Inn (St Andrews). Enter our competition

to win one of five prize packs with all the dry ingredients you

need to make these muffins.

Gluten free cornbread muffins – Makes 12

FOR THE

VEGANS

Ingredients

1 cup cornmeal

1 cup gluten free flour

1 tsp salt

4 tsp gluten free baking

powder

1/3 cup white sugar

1 egg

1 1/4 cups milk

50g vegetable shortening

or butter

Directions

Melt shortening or butter. Whisk milk

and egg. Mix all ingredients together

and put into muffin tin. This is quite a

wet mix. These gluten free cornbread

muffins are delicious warm and are

ideal served with a curry or chilli

dish. The muffins can also be made

with standard flour (instead of gluten

free). Add 1/2 cup cheese and 3

chopped spring onions.

Enter to win one of FIVE prize packs of dry ingredients for

these gluten free cornbread muffins. These can be collected

from Bin Inn St Andrews (Hamilton). To enter, email your name,

address and contact phone number to win@inspo.co.nz or

enter online at inspo.co.nz. Entries close July 31, 2017.

Run for the kids

Building your resilience

Also available instore:

• TVP • Carob Powder • Dairy Free Cheese

• Gluten-free flours (available in bulk bins)

Plus make your own fresh peanut butter in store

July is plastic free month

Bring your own containers or bags for refilling from our bulk

bins and receive a 5% discount on those products. Savings

to be made plus we all benefit from helping our planet.

21 Braid Road,

St Andrews, Hamilton

(07) 849 2826

Embrace change – change is a constant

in life, and the more we are flexible and

hey say that the early bird offers something for everyone, from

adaptable to changes around us the more we

gets the worm, and in the the Half Marathon, shorter 10km

will be able to cope with it. Sometimes this

case of the Resilience Direct Group refers to and someone’s 5km options ability which to you can Exercise run - it’s good for our body and will mean changing your goals and dreams

Uniforms Hamilton adapt Half well in the or face walk of and adversity. do as It an is individual mind. or Exercise increases our endorphins, our to adapt to the new circumstance. Clinging

thon, all early birds about that regisefore

“bouncing as back” part from of a team, difficult along with body’s a Kids feel-good or choice chemicals, of distance. to make us feel onto set the up past, so and entrants the way can things fundraise used for to be

the 30th experiences April will receive or situations. Commando Being resilient Challenge. There more are energized a This and positive. year the It’s event also will a great be hinders True our Colours ability as to part move of forward. the event.

count entry to doesn’t this year’s mean event. that a person range won’t of training experience programs outlet avail-foable our supporting frustrations, True and can Colours provide Children’s a Resiliency is important. Life will always

on the Direct Group Uniforms

difficult life events, we all do, but when adversity

does occur; resilient people are more Emotional

ere is plenty of time to start

good distraction Health from Trust. what we True are Colours facing. is a throw amazing us challenges holiday that for may 2 to be Australia’s hard to deal

ing for the event which is held Hamilton Half Marathon website to Waikato Awareness charity – understanding

that supports with. Sunshine Resiliency Coast will not valued only at assist $4000. us to

adept at coping with it.

what we’re feeling

gstaff Park and takes place help participants prepare for the seriously and why ill children we’re feeling and their it, cope True with Colours and overcome is 100% those community adversities, it

The good news is that everyone has the will help us to work out how to deal with those will

unday 8th October. The event

families through counselling, childbased

therapies, education and $450,000 a year to run its service.

funded

also help

and

us become

needs to

a stronger

raise around

person

potential to develop and grow their own feelings in a more productive way. Many because of it.

resiliency. While everyone is different and people find journaling or talking to someone True Colours Children’s Health Trust provides

nursing.

To register for the event visit

will react to adversity in their own way

a helpful outlet for expressing difficult

support to Waikato parents that have a child with

True Colours CEO and Nurse www.hamiltonhalfmarathon.org.nz.

based on their personality, age, culture and emotions and feelings and provides a way to a serious health condition. Part of that support is

experiences, there are things we can do to analyse and learn Specialist lessons Cynthia from them. Ward is excited about helping to build resiliency in families to help

build our resilience.

Self-Discovery to be – aligned you would to have such heard an iconic them Colours cope with at their www.truecolours.org.nz

journey. To learn more about

Building resiliency

of the saying “without Hamilton pain, event. there “It is no is a gain”. great how they help families visit www.truecolours.org.nz

Connections – strong relationships with When faced with family adversity, event, people and we will are often looking

close family, friends or your community learn things about forward themselves to being and involved grow as in the

are important. Having a supportive network a person. Many day. that The have kids experienced we support loss face so

that we trust and can rely on, when times are and tragedy find many their incredibly relationships hard improve, challenges

tough is invaluable.

they have a new appreciation of life, and grow

every day with such bravery

Sense of Humour – humour is an effective stronger with more self-awareness.

and determination. This event

coping technique when dealing with stressful Be positive – negativity breeds negativity

will also challenge many and

situations. It can help us to bond with others, so try to have an optimistic outlook on life.

we would love entrants to set

normalise our experiences and help us look at Practicing gratitude makes us think about

things in a different way. Research shows that what we do have, themselves rather than a challenge what we don’t to RUN

laughing has numerous health benefits such have. Eliminate FOR negative THE KIDS self-talk, and try help saying raise Proudly supported by

as relieving pain, increased immunity and positive things funds to yourself for True like Colours.”

you would if

Waikato Business News

happiness.

you were talking A to Give someone A Little else. Page has been and INSPO-Fitness Journal

J1430A

INSPO – FITNESS JOURNAL JULY 2017

43


LESS MEAT,

MORE VEG

More than 50 percent of

Kiwis say they are eating less

meat, and a quarter expect to

be mostly meat-free by 2025,

as they focus on their health

and budget according to the

results of a new survey.

It seems the days of a nightly meal of meat

and two veg may soon be a thing of the

past, with one in five (21%) saying they

choose to have a meat-free dinner for more

than half of the week.

The Bean Supreme survey which investigated

the eating habits of more than 1000

New Zealanders found that one in four (24%)

expect to be mostly meat-free within the

next seven years.

Health played a key role in their selection

of a vegetarian meal choice with four in 10

(42%) respondents giving this reason. This

was followed by cost (28%) and concerns for

animal welfare or the environment (14%).

Only two percent of those surveyed said they

did not eat meat due to religious considerations.

Around 14% of Kiwi women and 13% of

Kiwi men do not eat red meat, with health

a primary driver for males (44% versus 41%

females) and cost more relevant to women

(30% - men 25%).

The survey also found that Kiwis were

more likely to reduce their meat consumption

and instead, opt for vegetarian meals

as they aged. According to the results, one

in five (21%) 18-24-year-olds (compared with

half aged 65 plus) selected ‘health concerns’

as the main reason for choosing a meat-free

meal.

Millennials aged 18-24 were the most

common age group to believe they would

follow a diet that was mainly meat-free over

the coming decade.

When it came

to special dietary

requirements it

was Aucklanders

who said they were

most likely to follow

vegan or vegetarian

nutritional plans

with those in the

Waikato/Bay of

Plenty regions less

keen on embracing

this trend.

Wellingtonians

and Otago/Southland

residents were

most open to adopting

a flexitarian/

semi-vegetarian

approach to dining

- with nine in ten

(88%) going without

meat at least once a

week.

The survey also

revealed that vegetarians

and vegans

were most frequently

found to be

female, aged 25-54,

and live in Auckland

or Canterbury.

While more

than eight in ten

(81%) Kiwis include

red meat in their

Vege burgers

diet, a seventh (14%) excluded red meat with

1% identifying as vegan, 2% vegetarian and

almost one in 10 (9%) saying they ate poultry

or fish but not red meat.

Liz O’Meara from Bean Supreme says it

was interesting to see that a similar proportion

of men and women chose not to eat

meat but men were more likely to choose

vegetarian meals for health reasons and

women more likely to choose vegetarian

options for lower cost.

“Kiwis’ developing interest in a ‘flexitarian’

diet has led to the introduction of more

products which fit this lifestyle option.

“According to new industry data, NZ sales

of products made from plant-based ingredients

such as vegetarian burgers, sausages,

tofu and falafel increased by more than 20%

in the last year alone,” she says.

(*The research was commissioned by Bean Supreme

and conducted online among more than 1007 New

Zealanders by an independent market research

agency. The data was collected in July 2017).

44 INSPO – FITNESS JOURNAL JULY 2017


GROW

your own food

Whether you enjoy fresh flowers, luscious fruit or tasty

vegetables you know are good quality, it’s time to turn your

attention to your garden.

Dust off the gloves. Dig out the spade.

Get ready to get your hands dirty.

National Gardening Week is coming

up from October 6-13.

National Gardening Week aims to foster

a love of gardening with a focus on growing

not only plants but friendships, good health,

strong communities and closer connections

with nature.

This year’s National Gardening Week

is about getting everyone into the garden,

whether experienced, passionate gardeners

or those just starting out.

During the week people are encouraged

to help out in their community garden, lend

a hand in a neighbour’s garden or get stuck

in to their own.

Not quite sure where to start? Seek out a

local knowledgeable gardener and learn.

Kiwis love their gardens – whether it’s a

quarter acre or a few pots on the deck – everyone

can experience the joy of gardening.

It’s good for the soul!

To kick off National Gardening Week,

from October 6-13, Yates will be giving a free

packet of seeds to everyone who registers

online at www.yates.co.nz/nationalgardeningweek

10 things

to do during National

Gardening Week

1. Begin a bee-friendly garden -

blue, purple and yellow-flowering

plants are their favourites

2. Brighten up the garden with a

hanging basket of flowers – or fill

with strawberry plants

3. Plant microgreens for the kitchen

window sill

4. Feed your plants to get them

ready for the spring growth spurt

5. Start a compost bin or worm

bin to convert kitchen scraps into a

valuable plant food

6. Volunteer for a local replanting

programme

7. Join your local garden club

8. Lend a hand in your community

gardens

9. Help a neighbour in need – offer

to weed their garden

10. Visit a botanical garden or local

park and stop and smell the roses

GET INTO GEAR – HOLDEN GEAR

51-57 Alexandra Street. Hamilton, New Zealand

email: parts@ebbett.co.nz

Ph 07 839 4832

www.ebbett.co.nz

INSPO – FITNESS JOURNAL JUNE 2017

45


Winning is in

SIGHT

Optometrist reveals the

key to improving sporting

performance.

Have you ever wondered why some

people seem to have a natural

sporting edge? Almost as if the game

moves in slow motion for them, allowing

them to maintain impeccable focus and

precision.

It’s the kind of focus that allows Roger

Federer to see a ball flying towards him at

200km/hour from 20 meters away and hit

it back, when the average person would be

lucky to even see the ball coming.

While it may seem superhuman, studies

have proven that this superior visual accuracy

is often a result of a practice known as

Vision Training.

“From hand-eye coordination to peripheral

vision, sight has a huge impact on

sporting performance,” explains Paterson

Burn Optometrists Sports Vision specialist,

Ryan O’Connor.

“If you’re practising and training but don’t

seem to be progressing, an underlying vision

problem could be the cause.”

The eyes have it: Your vision could be

hindering your performance, says Paterson

Burn Optometrists’ Sports Vision Specialist,

Ryan O’Connor.

Common signs of vision problems among

athletes include inconsistent performance,

such as performance changing between day

and night, trouble focusing on moving objects,

and a gradual loss of focus during a game.

“While many athletes and coaches put

these performance problems down to a lack

of practise or an ‘off day,’ very few stop and

think that their vision could be the root of

the problem,” Ryan cautions.

“I’ve seen athletes who have been frustrated

by non-optimal performance for years and

have tried all sorts of solutions, without ever

considering having their vision checked.”

The good news for athletes is that Vision

Training works to combat these performance

impairments, often with rapid and noticeable

improvements.

“Vision Training equips athletes with

training tools to help them to identify problems

in their game and improve their visual

abilities” says Ryan, who administers sports

vision training for professional and amateur

athletes across the Waikato region.

Eye on the ball: A keen rugby player himself,

Ryan has a passion for helping athletes

optimise their vision for better performance.

Advertorial

The process typically begins with Ryan

visiting a team training session or watching

an athlete in action to see how they

perform. This is followed by a comprehensive

eye exam, the result of which guides

Ryan in developing a tailored training

programme.

“Every programme I put together is different,”

he explains. “Each exercise is tailored

to the individual’s needs, sporting code and

problem areas.”

Sessions can include pattern recognition

exercises to improve visual memory,

training for improving peripheral vision

and reactions, and completing simple vision

tasks under increased stress to replicate high

pressure situations.

Programmes typically span 10 weeks

and include a combination of sessions at a

Paterson Burn Optometrist’s practice and

at-home sessions.

“Athletes often have very busy schedules

so we do our best to ensure the programme

can fit easily into their everyday lives.”

While he won’t promise his patients

Federer-like sporting domination at the

end of their training, Ryan is confident

in the power of Sports Vision training to

improve performance and overall game

satisfaction.

“You don’t have to be an Olympic level

athlete to benefit from vision training. A 10-

week programme can make a huge difference

in performance at any level.”

BLUE

CARD

introduced to

club rugby

Concussion is currently

one of the biggest talking

points in the national

game of rugby. As a result,

provincial unions, in

association with New

Zealand Rugby, are

introducing the Blue Card

Initiative into the game.

The Blue Card Initiative is to assist and

ensure players’ welfare is a priority. If

a referee suspects a player has suffered

from concussion, that player will be issued a

blue card by a blue card-trained referee.

The player will then follow the Graduated

Return to Play protocol and must be cleared

by one of the participating GPs before they

can take the field again.

Referees have completed a thorough

training session with a medical professional

to help identify symptoms of a concussion.

“Referees are not doctors, so they are

not diagnosing a concussion they are just

suspecting a concussion to that player,” says

Waikato Rugby Union operation manager

Bill Heslop.

For some players concussion has affected

their careers on and off the park and a few

have even seen their careers cut short.

“It is a great initiative, it is clearly an

issue that needs to be taken more seriously

and our referees have been great throughout

the communication and education process,”

says Waikato Rugby Union referee education

officer Michael Winter.

“Referees will ensure player safety is paramount.

If they see a player that has suffered

a knock to the head, the referee will make the

decision to whether that player can remain

on the field or not. From June 3 referees

were able to issue suspected players with a

blue card and that player will be required

to follow the Graduated Return to Play

protocol.”

Grades affected by this initiative are the

Premiership, Championship, Division 1,

Under 85s and the Women’s competitions

throughout Waikato.

46 INSPO – FITNESS JOURNAL JULY 2017


The Out and About photos are also posted on our

Facebook page: facebook.com/inspomag

Jump online to tag yourself and your friends!

This page is proudly sponsored by Fairview Mazda

P 08 849 9899 | www.fairview.co.nz

B4505H

OUT AND ABOUT

HILLCREST HIGH SCHOOL ACTION

Lyanne Eukaliti, Year 13

Athletes from Hillcrest High School made

a strong showing at the school’s annual

sports exchange with Rosehill College.

Hillcrest retained the hotly contested shield,

winning seven of the 11 games played.

Hong Zhang,

Year 13

Oliver Duke,

Head Boy

▼ SETTING THE PACE

St Peter’s athlete Bennet Greenhough proved

himself top of the field, winning the New Zealand

Champion U14 Boys' NZ1 BMX title.

▲ CARO CUP

More than 100 of Waikato’s junior swimmers (aged 13 and

under) enjoyed a fantastic day of relay racing at the recent

Caro Cup Relay Challenge against Auckland. Whilst the

team didn’t manage to claim the cup this year, they made an

impressive showing in the pool, showing 100% commitment

to their racing and in their support of their team mates. The

team was supported by coaches Alison Fitch and Helen Barr,

and 27 team managers who all volunteered their time to

support this annual event.


Understanding

EPILEPSY

BY GRAEME AMBLER

CEO, EPILEPSY ASSOCIATION OF NEW ZEALAND

There is misunderstanding about epilepsy to varying

degrees in every country in the world. For most people,

the word epilepsy has a very negative image with origins

several centuries old and steeped in history which nobody

has fully succeeded to change so far.

In New Zealand, there are 47,000 people

living with epilepsy and around six more

are diagnosed with epilepsy every day.

Most people with epilepsy lead full and

active lives, while a small proportion require

some assistance in their day-to-day living.

Epilepsy affects everyone in different

ways. The impact of epilepsy on a person’s

life is influenced by the individual’s seizure

type, severity of seizures, response to medication,

lifestyle and attitude. There are of

course, some common, general issues, when

Epilepsy is easier to live with

when you understand it.

For over 60 years Epilepsy NZ has been

helping those living with epilepsy and their

families navigate life with epilepsy.

Get in touch if you or someone

you know needs our help.

Call 0800 37 45 37

Make a difference today - donate online at

www.epilepsy.org.nz/support-us

it comes to living with epilepsy but each individual

has his or her own unique struggles.

At Epilepsy Association, we encourage

people living with epilepsy to get out and

participate in life. We know, in general, that

physical exercise can reduce seizures in people

with epilepsy if continued on a regular

basis (Nakken,1999). It has also been known

to help with mental health, decreasing stress

levels, increasing self-esteem and it can help

with struggles with isolation due to exercise

often being done with others (Howard et al.,

2004). If you have

any doubt, check

with your medical

professional.

Tom Smith was

the cornerstone of

the Scottish and

British and Irish

Lions forward pack

between 1997 and

2005. He has had a

successful international

rugby career

while living with

epilepsy since the

age of 18.

‘The seizures

started totally out

of the blue,’ he

explains. ‘There

was no warning,

no trigger. I had

not suffered any

head injury in spite

of the amount of

rugby I played. It

literally happened

overnight – nocturnal

seizures. At the

time, it was quite

distressing.’

Graeme Ambler

Tom has gone on to have a successful career,

lives life to the fullest and is passionate

about raising awareness of epilepsy.

As Wally Lewis, the well-known

Queenslander rugby league player has written

within his book, ‘Out of the Shadows’,

“As a small boy, I knew little about epilepsy,

or the struggle involved. As a man,

my understanding of the disease remained

minor but, through experience, I became

well educated about its effect.

Yet sadly, it remains one of the world’s

least promoted medical struggles. It’s time

to help millions who remain in the dark – as

I’ve found, there is light at the end of the

tunnel. “

Epilepsy Association of New Zealand

is a registered charity that works towards

creating a society free of discrimination and

stigma, where all people living with epilepsy

are supported towards self-management of

their diagnosis, enjoying a positive quality of

life and wellbeing.

The organisation provides information,

education and direct support together with

advocating for policies and services that

support people living with epilepsy, their

families/whanau, as well as with friends,

schools and workplaces.

For more information around where to

seek help, or how you can help, it is important

to visit www.epilepsy.org.nz.

(References: Howard, G. M., Radloff, M., & Sevier, T. L. (2004). Epilepsy and sports

participation. Current sports medicine reports, 3(1), 15-19.

Nakken, K. O. (1999). Clinical research physical exercise in outpatients with epilepsy.

Epilepsia, 40(5), 643-651)

48 INSPO – FITNESS JOURNAL JULY 2017


Raise your hand if you think sunshine

causes skin cancer. For decades, doctors

and the “cancer industry” have warned

us stay out of the “dangerous” sunlight

and/or use plenty of sunscreen.

But is this good advice?

Did you know Vitamin D deficiency has been linked

to cancer, diabetes, obesity, osteoporosis, rheumatoid

arthritis, inflammatory bowel disease, multiple sclerosis

and autism? Vitamin D isn’t really a “true” vitamin, as we

don’t need food to attain it.

Natural sunlight allows our body to create vitamin D

and even destroys excessive amounts. How does that

happen? When the sun’s Ultraviolet B (UVB) rays hit our

skin, they trigger a pre-cholesterol molecule which is

then turned into Vitamin D3 (aka cholecalciferol).

According to an Italian team, led by Luisella Vigna of the

University of Milan, research has shown that vitamin D

deficiency is associated with a higher risk of obesity and

obesity-related complications. The new study included

400 overweight and obese people with a vitamin D

deficiency who were put on a low-calorie diet and then

divided into three groups. One group took no vitamin

D supplements, while the two other groups took either

25,000 International Units (IU) or 100,000 IU of vitamin D

per month. After six months, participants in both vitamin

D supplementation groups had lost more weight and

had greater reductions in their waistlines than those who

hadn’t taken the supplements, Vigna’s team said. The

research suggests that all overweight and obese people

should have their vitamin D levels tested.

Researchers in Belgium appear to be the first to show

that vitamin D also lowers C-Reactive Protein (CRP),

a measure of inflammation in the body, in critically ill

patients. CRP is elevated when there is inflammation

in the body, and chronic

inflammation is a risk factor for

a number of conditions including

coronary heart disease, diabetes,

obesity and cancer.

The mechanisms by which vitamin D

reduces the risk of cancer are fairly well

understood. They include enhancing calcium

absorption, inducing cell differentiation, increasing

apoptosis (programmed cell death), reducing metastasis

and proliferation, and reducing angiogenesis (formation

of new blood vessels).

The authors of a 2006 article in the American Journal of

Public Health state, after a review of more than 60 studies

on vitamin D and Cancer, that

cancer occurrence and death could be reduced with

improved levels of vitamin D in the body. The incidence

of breast cancer could be reduced by 50% and colon

cancer by 80%.

A June 2007 Creighton University School of Medicine

study indicated that appropriate levels of vitamin D3 (and

calcium) reduced the risk of cancer by a staggering 77%.

A 2009 study by a group of Leeds University researchers

actually found that higher levels of vitamin D were linked

to improved skin cancer survival odds, while other studies

have found that vitamin D has a connection to a strong

immune response in the body.

The best place to get vitamin D is natural sunlight. Our

bodies are able to build up reserves over the summer

months if we get plenty of exposure to sunlight,

however, in the winter time, we’ll probably still need a

good vitamin D3 supplement. But take note that many

vitamin D supplements are ineffective. Here’s why: The

vitamin D in most vitamin supplements is vitamin D2

and is synthetic. Vitamin D2 is also called “ergocalciferol.”

It is not the form of vitamin D that you need to prevent

cancer and degenerative diseases. The form of vitamin D

which we need is vitamin D3 (“cholecalciferol”) and, as

I mentioned above, it is produced from the UVB rays in

sunlight. That’s why I frequently refer to sunshine as the

“most affordable obesity and cancer-fighting nutrient in

the world.” Think about it, we can get a lifetime supply

for FREE.

This article was submitted by Fiona Paulsen - MiracuLoss

Ltd. owner.

Before

After

Janette’s life change

Joining MiracuLoss turned out to be an inspired idea for Janette Scott.

Initially Janette was attracted by the promise of weight loss but she

quickly discovered that MiracuLoss was far more than a weight loss

programme. Within the first month Janette experienced a noticeable

improvement in her health. “I was amazed to discover the effect

different foods have on my body” says Janette. “I’d always believed it

was my weight that was causing my joint pain but my joints stopped

hurting almost from the beginning”.

In the last eight months Janette’s learnt what foods her body thrives

on and what foods cause problems. Along the way she lost over 50

kilos!

“I used to have a lot of unexplained swelling in one of my legs - now

it’s almost completely gone. Everyone used to tell me that if I lost

weight my health would improve but I now realise it works the other

way around. After years of struggle it’s such a relief to have found the

solution”.

Janette is such a convert to her new way of living she’s even had a

T-Shirt printed with the slogan “Obesity is a symptom. It is not the

cause.” When asked what advice she would give to others battling

with their weight Janette quickly replies, “Don’t try to diet. Diets

usually don’t work long-term because we are all different and the

solutions are all different. It’s far easier to get the MiracuLoss team

to help you find out what has caused the weight gain in the first

place and to correct that forever. They (the MiracuLoss team) are so

supportive - they really ‘get it’. You will be amazed by how quickly the

weight just melts away. It really lives up to it’s name”!

For more information call 0800 647 228

or email us info@miraculoss.co.nz

www.miraculoss.co.nz

INSPO – FITNESS JOURNAL JULY 2017

49


MEN AND

FOOD;

blame it on testosterone

BY JULIE FERGUSSON

RED SEAL NATUROPATH

He walks in to the house and

the greeting is brief (or just

a grunt if you are lucky) as

he heads towards the fridge

to survey the contents and to

see what is good to eat. He

always seems to be hungry.

Son, brother, husband or

lover – men and food, what

is it all about?

Women generally dictate the diet

and nutrition level of her family

as it is more likely she plans and

shops for it. Typically, most women know

more about nutrition than men.

When it comes to optimal nutrition, do

men have special needs that are different to

women? Absolutely. Just like women, men

have special needs too and need to pay attention

to specific nutrients to help maintain

great health.

There are many common conditions that

effect both men and women such as diabetes;

cardiac disease and obesity, however, some

conditions men are more prone to.

Blame it on testosterone

Differences between men and women are

subtle, but due to their size and lean body

mass, men’s calorie intake needs are higher

than women’s, especially if they are active.

Testosterone is responsible - the male

hormone. This hormone results in increased

muscle mass and bulk, driving the need for

more calories and protein intake than women

to maintain their bodies.

Iron in or out?

Compared withwomen, adult men don’t

need as much iron. Often men consume

more red meat (than women) so it is important

for them not to overload on iron.

A small percentage of men are at risk for

a hereditary condition that causes excess iron

to build up in the vital organs called hemochromatosis,

but this condition can also be

acquired after having too much iron in the

diet or from blood transfusions.

Excess iron can damage organs, which

can lead to increased inflammatory conditions

as well as cancer, irregular heartbeat

and cirrhosis of the liver. Symptoms of iron

overload can be diabetes, darkening of the

skin, abnormal heart rhythm or joint pain.

Men who are prone to this condition

usually begin to exhibit symptoms of hemochromatosis

between 30 and 50 years of age.

However, every man is an individual, so if

a man is vegetarian or vegan, if he does lots

of exercise or is iron deficient, then an iron

supplement could be recommended. Having

a quick blood test can determine iron levels.

Let’s talk about sex

Lifestyle factors such as stress, obesity, and

poor nutrition can impact on fertility and

sexual function.

In recent years it has been reported that

one in five men had abnormal sperm quality

and in New Zealand men, sperm count has

halved over the last two decades.

Key nutrients have proven helpful for

maintaining testosterone levels, essential for

sperm production and the subject that many

men squirm at thinking about; prostate

health.

Z is for Zinc

The last letter in the alphabet, but the first

mineral for men’s health; z is for zinc. The

prostate gland contains high concentrations

of this mineral.

Researchers have discovered that the

trace mineral zinc plays a vital role in

maintaining prostate health and prevention

against prostate cancer; in fact those with

prostate cancer tend to have low zinc levels.

Prostate cells accumulate more zinc than

cells in any other human tissue. Zinc enables

the male body to produce testosterone,

because of this; low levels of zinc have been

linked to erectile dysfunction and low libido.

It is not surprising then that oysters

contain some of the highest levels of zinc in

a food, hence its renowned reputation for being

an aphrodisiac. But lamb, beef, spinach,

ginger, oats, nuts and pumpkin seeds are also

great sources and 10 - 15 mg daily is needed

to maintain healthy zinc levels.

Sexy fruit and veg?

Keep the fruit bowl full as fruit and veggies

have an impact on male sexiness. These are

great daily sources of Vitamin C which is key

for healthy sexual function.

Vitamin C is probably better known for

its role in immunity, but it is also helpful for

keeping skin and gums healthy, to help with

stress reduction, cognitive function and even

linked to improved fertility. Vitamin C helps

increase sperm’s ability to flow freely and can

help to maintain healthy blood vessels.

So the next time he walks into the house

and goes straight to the fridge know that he

does need more filling than a woman, but

suggest some of the foods that will help keep

him healthy. The best sources of nutrients

will always be food, but sometimes extra support

is needed, especially in times of stress,

busy lifestyles or poor habits.

Remember that it is important to ensure

that men choose supplements that are appropriate

for their needs. This may mean a

low or no iron supplement or multi vitamin,

increasing Vitamin C or ensuring they have

adequate zinc for their optimal health and

sexiness.

50 INSPO – FITNESS JOURNAL JULY 2017


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INSPO – FITNESS JOURNAL JULY 2017 51

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