INSPO Fitness Journal August 2017

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

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Fitness Journal

Waikato Edition

AUGUST 2017

Running

TIPS

Beat the

winter blues

FUTSAL

Brayden Lissington

WELLBEING LIFESTYLE FITNESS


2 INSPO – FITNESS JOURNAL AUGUST 2017


CONTENTS AUGUST 2017

On the cover

8

Meet Brayden Lissington:

Futsal fanatic, star player

and promoter of the sport.

Columnists

12

14

Kristina Driller: Speed

development for athletes

John Appel: Futsal

injury prevention

Alison Storey: The

20 benefits of ball sports

24

Kate Caetano:

Running tips

Sarah MacDonald: Strengthen

30 your back with yoga

25

Pathway to Podium:

Isaiah Priddey

36

Shane Way: Managing the

winter blues

Pathway to Podium:

26 Tatiana Kaumoana

45

Monica van de Weerd:

Healthy Winter

32

Yoga for all sizes

– be inspired

45

Danielle Roberts: Disordered

eating and body image

Photos by Dan Franks (Play Creative)

playcreative.co.nz

34

Balancing your

lifestyle

Regular

Features

38

The importance of a

good night’s sleep

6

Things We Love

10

Spotlight on Futsal: Find out

how you can get involved

Anna Kingi:

40 functional fitness

29

Book Corner

16

Waikato Rugby feature:

Mitre 10 Cup

48

Top tips for natural

supplements

37

Beauty Spot

22

Direct Group Uniforms

Hamilton Half Marathon

52

Motivating kids

to exercise

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INSPO – FITNESS JOURNAL AUGUST 2017

3


FROM THE EDITOR

Mother Nature has thrown everything

at us recently; glorious

summer-like days, torrential

downpours and flooding, and hailstones

and snow.

So if you’re thinking the indoors is a

good option for a new winter sport, we introduce

you to Futsal, which is fast taking

off around New Zealand with all ages.

An enthusiastic group of local players

are keen to get newbies involved. Among

them is our cover star Brayden Lissington,

who is not only a Futsal White (representing

New Zealand), but is also responsible

for promoting the sport.

If you prefer a different

kind of challenge,

check out our guide to

the upcoming Direct

Group Uniforms Hamilton

Half Marathon.

Whether you want to

clock up your first half

marathon or get the

kids involved, there are plenty of options

for all fitness levels. With another month

remaining until winter is officially over,

we’ve got some expert advice on how to

beat the winter blues and to keep in top

health. Plus if you’ve ever been intimidated

by yoga, check out Sarah Harry’s attitude

and tips to ensure all ages and sizes can

enjoy the activity.

Whatever you choose to do, stop and

enjoy the moment. I’m eagerly looking

forward to another rare day off, planning

to return to Raglan beach and try and

recapture more amazing moments like

that pictured.

LISA POTTER

EDITOR

Fitness Journal

EDITOR Lisa Potter

MOBILE 021 249 4816

EMAIL lisa@nmmedia.co.nz

ADVERTISING ACCOUNT MANAGER

Candra Pullon

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DESIGN Tania Hogg / Kelly Milne /

Dayle Willis

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CONTRIBUTORS

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

Sarah MacDonald, John Appel and Danielle Roberts.

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Contact us

1 2 3

1 / Dan Franks

Not only is Dan Franks a New Zealand

BMX rider – he’s also helping other

Kiwi athletes and businesses promote

themselves on a global stage. Together

with partner Nicky Felton, the pair

are the minds behind Play Creative;

specialising in videography. “We’re big

on helping passionate people communicate

their dreams to the rest of the

world,” he says.

2 / Ann Kingi

Anna is a busy mum of three children

(aged under six) with a BA

(with double major) in Education and

Anthropology from the University of

Auckland. She is fascinated by the

psychology of fitness and admits she

is a recent fitness convert, thanks to

her husband (an ex-policeman, crossfit

and personal trainer) opening a gym

in Mangawhai. Her interest in fitness,

psychology and mental wellness sees

her spending considerable time thinking

about the benefits and challenges

of ‘getting moving’. She also enjoys

eating and preparing ‘real food’ (her

kids eat sauerkraut by the handful)

and is keen to raise them to be confident,

strong and active.

3 / Masanori Udagawa

Originally from Japan, Masanori has

been living in Wellington for the past

18 years. “I was initially attracted to

photography because images have the

ability to transcend language barriers.

I specialise in photographing sports

and music but enjoy photographing

fashion and nature when I can.” Masanori

provides photos to media outlets

in New Zealand and Japan.

photowellington.photoshelter.com

EMAIL info@inspomag.co.nz

PHONE 07 838 1333

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INSPO – FITNESS JOURNAL AUGUST 2017

7


Brayden

Lissington

KICKIN’

IT

BY LISA POTTER

When it comes to being actively

involved in sport, Brayden

Lissington has always followed

his passion.

And so the talented athlete has impressed

at a variety of sports; from

rugby, football, touch and cricket, to

tennis, basketball and indoor netball, before

deciding to simplify and specialise in football

and futsal.

The change in focus paid off and the

25-year-old has represented New Zealand

around the globe and is integral to helping

promote and grow the sport of futsal.

Having first tried the sport when he was

14, Brayden was immediately hooked and

it didn’t take long for him to start spreading

the word about this then relatively new

sport.

The fact he is now officially responsible

for promoting the sport in the Waikato

region is a perfect, if not challenging, fit for

someone with such natural passion for futsal,

as well as his university education in marketing

and publicity.

Brayden now juggles being Futsal Development

Officer for Waikato Bay of Plenty

Football, with being a key member of the NZ

Men’s national futsal team (Futsal White).

The University of Waikato Sir Edmund

Hillary Scholar debuted for the Futsal Whites

in Fiji when he was just 18 years old.

He admits his first cap was ‘something of

a baptism by fire’.

‘I was named in the starting five to play in

front of about 2000 people, against the twotime

reigning Oceania Futsal Champions, the

Solomon Islands. The atmosphere was like

nothing I’d ever experienced.”

He also attracted the crowds for an entirely

different reason – and nothing to do with

his sporting prowess. With Justin Bieber mania

at a fever pitch, Brayden was a dead-ringer

for the pop star with his distinctive midlength

blonde hair – and was interrupted in

the middle of a key game by cheering locals

screaming ‘Bieber, Bieber’.

He has since gone on to cement his presence

in the sport, representing New Zealand

at the University World Futsal Championship

in Brasil.

Despite a few seasons out of the competitive

arena through injury, he’s back, more

driven and enthused than ever.

“Futsal is everything you love about football

and more. It is fast paced, high scoring,

and the ultimate opportunity to express

yourself,” he says.

“It’s also an invaluable tool for football

development, as it promotes individual ball

skill, one-touch passing, off the ball movement,

and creativity.”

INSPO Fitness Journal finds out more...

Where did you grow up and what sports did

you play? I mainly grew up in Napier. In

winter I wanted to be an All White, and in

summer I wanted to be a Black Cap.

Career path? My role at WaiBOP is split three

ways. Half of my time is spent developing

futsal players, coaches and referees. A quarter

of my time is spent running football and

futsal events, and the fnal quarter is spent

co-ordinating marketing and communications

for Futsal at New Zealand Football.

How did you get involved in the sport? I had

been playing indoor soccer in Napier for two

years before I was introduced to futsal, at 14

years old. I was part of a football academy,

and for one of our trainings we played futsal

with Paul Toohey, who was a local guy with

a keen interest in the game. Paul is now in

charge of futsal and beach soccer at Oceania

Football Confederation.

Outline your upcoming 12 months:

2017: NZF National Futsal League (WaiBOP)

2017: Trans Pacific Cup — Futsal Whites vs

New Caledonia

2018: Futsal Whites team to begin preparations

to qualify for the 2020 FIFA Futsal

World Cup

Greatest successes to date in the sport?

2016 NZF Futsal Player of the Year

8 INSPO – FITNESS JOURNAL AUGUST 2017


What motivates you to keep involved and

competing? I want to lead New Zealand to

qualify for the FIFA Futsal World Cup for the

first time in history.

What is your greatest challenge of your sport?

Year-round competition. Futsal is still in its

infancy, so I am unable to compete all year

round. Most futsal players play football in the

winter to stay fit and continue kicking a ball.

However, to become a better futsal player, I

need to be playing competitive futsal more

often. In Hamilton, our greatest challenge is

facilities. Right now we do not have a full-size

futsal court. In term one of 2017, there were

more than 100 registered futsal teams in

Waikato playing across seven different venues.

The team around you? Because futsal is so

new to New Zealand, our players have more

experience than our coaches. This means that

locally, the team around me is really unique.

The people who assist in my training and

development are my local team mates. As the

only Futsal White in our region, my relationship

with my team mates is mutually-beneficial.

I rely on them to challenge me and push

me to achieve, and they rely on me to pass on

knowledge so they can achieve with me.

What does the sport involve? In season I will

be playing or training 3-4 times per week.

On top of that is video analysis and physical

conditioning. To keep my body moving, I

rely on lots of stretching, yoga and pilates.

What gives you the most pleasure from

futsal? Problem solving. Because of the

confined space, the same “problems” constantly

reoccur. My favourite part of futsal is

working with team mates to get on the same

page about how we solve these problems.

The key to success is having all players on

the same page.

Long term goals? I want to help lead New

Zealand at the 2020 FIFA Futsal World

Cup. To achieve this, I must first continue

rehabilitation from my current injury. Next

I need to ensure that WaiBOP has another

successful year in the 2017 NZF Futsal National

League. Then I must gain re-selection

into the Futsal Whites and ensure we gain

qualification for the World Cup.

Was there a time when you thought of giving

up and why? Yes, in 2013 I had a break from

futsal. I pursued a career outside of my sport

and was unable to balance playing and working.

In 2014 I made the decision to return to

futsal and I haven’t looked back.

Five things about you/your sport people

would be surprised to know?

1. Futsal is the fastest growing sport in

New Zealand.

2. I am currently completing my NZF Futsal

Level 3 Coaching Certificate

3. In 2015, I played futsal in Sydney for a

season.

4. In 2016, I played at the University World

Futsal Championships in Brazil

5. In 2016, I won a competition to play an

exhibition game with the two best players

in the world (Ricardinho and Falcão). I was

flown to Orlando and put up at Disney World

for the week. The game was held to promote

the upcoming launch of the Professional

Futsal League in the USA.

Your favourite local spots to train? Unirec

— I had a great time at the University of

Waikato, and the majority of our futsal team

attend or have attended the university. It’s

a good court and we always seem to have a

good time training there.

Where in the world do you want to train/

compete? Spain. The Spanish league (Primera

División de Futsal) is the best futsal league

in the world. They play in front of sellout

crowds in an NBA type atmosphere. I believe

our sport has so much potential to succeed as

entertainment — I would love to experience

the hype in a league that is fulfilling that

potential.

What other sports are you involved in? By

association I am involved in Three Day

Eventing. My girlfriend, Samantha Felton, is

a New Zealand representative eventer.

Who inspires you and why? I am inspired by

my girlfriend. Sam is the most driven, hard

working person I have ever met. I admire

these attributes and do my best to follow.

Your advice to others wanting to have a go

at the sport? Get a group of mates together

and get into it! At the end of the day, I love

playing futsal because it is a good time spent

with good people. Enter a local league and

have some fun.

9

Photo by Masanori Udagawa | photowellington.photoshelter.com


Spotlight on...

FUTSAL

Futsal is the fastest growing

sport in New Zealand with

more than 20,000 registered

players. Regarded as a world

leader in developing futsal,

New Zealand has been

shortlisted to host the 2020

FIFA Futsal World Cup.

Hamilton’s Brayden Lissington is a

massive futsal fan. As well as being

one of the country’s top players and

a member of the Futsal White (NZ Men’s

national futsal team), any time off the field

is spent promoting the sport in his role as

futsal and events co-ordinator for Waikato

Bay of Plenty Football (WaiBOP).

Brayden provides INSPO Fitness Journal

with an overview of the sport:

Futsal gets its name from the Portuguese

phrase futebol de salão. The direct translation

for this phrase is ‘hall football’.

What are the basics? You have probably

heard of FIFA, it is the international govern-

ing body for football (soccer). You may not

know that FIFA is also the governing body for

two other sports — beach soccer and futsal.

Futsal is the only official version of ‘indoor

soccer’.

Apart from being indoors, there are also other

key differences between football and futsal.

Surface: Futsal is played on a flat hard surface

(usually wooden or rubber).

Court size: A full-sized futsal court is 40m

long and 20m wide.

Ball: A futsal ball has a lower bounce than a

traditional football (a combination of

air and foam is used to inflate the ball). A

futsal ball is also smaller in size.

Players: Futsal is 5-aside (1x GK and 4x court

players).

Rules: Futsal rules are actually more similar

to traditional football than ‘indoor

soccer’. In futsal the ball can go out; however,

instead of throw-ins, play is

restarted with a kick-in. The goal keeper is

allowed to come out of their goal

area, and players are allowed to enter the

goal area. There is no restriction on

how high the ball can be kicked.

Season: In New Zealand, futsal is a summer

sport so it does not clash with football. Local

futsal leagues run in school terms one and

four, while football runs in terms two and three.

Representative competitions:

NZF Men’s Futsal National League:

October — December

NZF Women’s Futsal National League: February

NZF Youth Futsal National Championships: July

NZF University Futsal Championships: April

NZSS Futsal Championships: March

AIMS Games: September

What is unique about it? Futsal is a sport in

its own right, but it is also widely used as a

development tool for traditional football.

10 INSPO – FITNESS JOURNAL AUGUST 2017


Where is it mainly played?

Futsal is most commonly associated with

Brazil. In Brazil, children do not begin

playing football until they reach their early

teen years — up until that point, they only

play futsal. Futsal is most popular in South

America, Europe and Asia. The best regarded

professional leagues in the world are played

in Spain and Brazil.

Skills learned/created by the sport:

1. An understanding of the importance

of teamwork

2. The ability to be resilient and not

dwell on mistakes

3. How your movement can create space

to play

4. How your body movement affects

your defender

5. The importance of accurate passing

and good technique

Gear needed

To play with your friends, all you need is a

ball and some shoes to mark a goal. To play

in a WaiBOP futsal league you need indoor

shoes and shin pads.

How to get started:

For more information, visit: www.waibopfootball.co.nz

or email: futsal@waibop.co.nz

Visit the local Facebook page: WaiBOP Futsal

or jump on YouTube and search Futsal.

Who can play it?

Anyone can play, whether it is your first

game or your one-hundred-and-first. There

are leagues to match your ability.

What do you wish everyone knew about the

sport: Futsal is both an amazing sport on its

own, and a great development tool for football.

Local futsal involvement:

The WaiBOP (Waikato/ Bay of Plenty) Men’s

Futsal team made it to the grand final in

the 2016 Futsal National League. I coach

and play for this team. At the moment I am

the only player in the national team, but

we have a bunch of young up and coming

players with high hopes of wearing the silver

fern.

Misconceptions about the sport:

The biggest misconception about futsal is

that it is a game of ‘tricks and flicks’ and is

therefore bad for football development. In

reality, the key feature of futsal is that it is

played in a small confined area; players have

far less time to make decisions. To succeed at

futsal, players actually have to be better with

their head than with their feet.

INSPO – FITNESS JOURNAL AUGUST 2017

11


SPEED

DEVELOPMENT

for athletes

BY KRISTINA DRILLER

This month I caught up with

track athlete and strength

and conditioning specialist

and sport science researcher

Hayley Gilchrist and we

talked all things speed

development.

What are the main areas you recommend to

focus on when developing speed in athletes?

There are a number of areas we could branch

off into when talking about speed. With the

developing athlete; it may be more important

to promote skill learning and rhythm,

with the experienced athlete; trying to

improve speed further, things tend to get a

bit more creative.

For the developing athlete, education is

a key part of training. Understanding why

they are learning a particular drill is really

important when they are learning what the

‘ideal’ movement should be.

Initially, sprint drills are quite difficult and

require co-ordination and rhythm to feel like

you aren’t going to get your legs tangled up.

In young athletes, it can often be a barrier to

try harder at something so technical.

This can especially be the case when they

turn up to training and may have grown a

few centimetres or weigh a kilogram heavier,

totally changing the way they move compared

with the last session when they were

moving well.

This is why expecting a standard of

movement is not always best practice when

working with young people as their bodies

are regularly changing.

Sprint drills are really important for all

levels of speed development. They are often

used in warm-ups to learn the movement

patterns of sprinting. There is never a point

in time when a sprinter no longer needs to

do sprint drills.

How is flexibility important for athletes to

move faster?

That depends on what you mean by flexibility;

being able to do the splits or turn yourself

to a pretzel probably won’t be too helpful. In

terms of sprinting, we think about mobility

and tendon strength.

If your range of motion is limited and

stops you from achieving desirable body

positions for directing your momentum,

working on mobility may help improve

performance.

Sprinters work on mobility through specific

warm-up and rhythm drills. The other

side of the coin is stiffness; tendon stiffness

is extremely important for improving sprint

speed.

Without getting too technical, force

travels faster through a stiff strong tendon

rather than a floppy loose one. Joints moved

by muscle action pulling tendons, to rapidly

transfer force from the hip joint (powered

by the mighty glutes), through to the knee

(transferred by the quads and hamstring

muscles), and through to the ankle to the

ground (by the calf musculature), we need a

smooth pathway with little interference and

energy leakage.

Stiff tendons reduce energy leakage lost

as energy is transferred through each joint

structure. Range and force production is a

very individual consideration in training,

there is no one size fits all approach.

There is of course desirable mechanics

to replicate, but that may not fit the way

one athlete may apply force compared to

another.

Flexibility or range of motion is also a

great recovery tool or something to monitor.

12 INSPO – FITNESS JOURNAL AUGUST 2017


Returning the body to its ‘normal’ or required

range of motion is something important

to pay attention to after a hard training

session or a game.

Is it possible to improve speed by doing

strength training in the gym?

Yes. You can certainly increase speed by

improving lower body strength, specifically

for the glutes and hamstrings, which many

studies and anecdotal evidence backs up.

These are the prime movers for sprinting.

The gym movements need to be performed

with intent and an understanding of why

you may be doing that movement, from the

exercise selection through to the speed at

which it is executed.

Lower body strength is always a factor in

sprinting. Some athletes do not spend a lot

of time in the gym, but when strength tested

you may find they are naturally strong and

may not require additional strength training.

If an athlete is lacking in strength, then a

lower body strength programme may be a

good point to start, other than working on

technique to improve speed.

To develop speed in a football or futsal

athlete, what would be the key training strategies

you would prescribe?

For a field sport requiring repeated high intensity

sprints, mastering sprint drills could

be highly advantageous, especially when the

athlete is expected to maintain athleticism

and competitiveness under fatigue.

We know that hip, knee and ankle movement

strategies change while under fatigue.

Other than increasing speed performance,

improving the body’s ability to perform

repeated high intensity runs while executing

ideal technique could also reduce the likelihood

of becoming injured, especially when

with change of direction during maximal

sprints if fatigued.

Sprint drills work to target these lower limb

joints to be able to transmit force smoothly

from the hip through to the ankle. Changing

the work to rest ratios once the athletes have

developed good competency with movement

drills would work to challenge the body to

maintain good movement while fatigued.

This is part of long-term athlete development

and should be implemented by

appropriate coaches or strength trainers.

If there is a weakness, focusing on lower

body strength will benefit speed performance.

The development of core strength

is recommended as this will assist to hold a

strong low driving position during acceleration

and anti-rotation strength during

maximal sprinting.

As mentioned earlier, glute, hamstring

and tendon strength are highly important

areas to focus on for sprint performance.

What are the top five exercises you would

give to a field athlete who wanted to focus

on speed development by doing specific

exercises in the gym?

My top five exercises for improving speed in

the gym for a field athlete focus on strengthening

the posterior chain in specific sprinting

movements.

- Squat: to a box or quarter squat depth,

excessive range of motion is not always

necessary.

- Deadlift: Sumo, conventional deadlift or

single leg RDLS are all beneficial to target

glutes and hamstrings.

- Reverse lunge, step up, Bulgarians. These

are great single leg movements for glute

strength.

- Hip thrust – all variations, these target

the glutes significantly more than most

lower body exercises

- Hamstring isometric holds (there are

many variations), extremely important for

strengthening tendons

Where should people start to get in touch

with coaches who can help improve their

speed and athleticism?

- Hamilton City Hawks is the largest track

and field club in Hamilton and is a great

place to be introduced to many different

coaches and track and field disciplines.

- The Athletics New Zealand website also

has a list of local clubs and websites and

can help direct new athletes to coaches.

- You can also engage in performance

profiling services from accredited

strength and conditioning specialists.

ProPerformance is a testing based performance

profile service developed to

provide direction for areas of performance

to improve in relation to specific athlete

goals and long-term development.

KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management,

Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise

as medicine”. Kristina has a wealth of experience spanning eight years and provides

expert advice in chronic disease management and musculoskeletal rehabilitation.

INSPO – FITNESS JOURNAL AUGUST 2017

13


Injury prevention

IN FUTSAL

Futsal is a multiple-sprint sport with more high intensity

phases than eleven-a-side football. However, it is a safe

generalisation to say that the vast majority of social players

don’t put much effort into doing a pre-game warm-up.

If your warm-up consists of kicking the

ball around a circle for a bit and smashing

a few goals, while stretching your tight

Achilles and hamstring, you’re asking for a

quick trip to a physiotherapist.

In the July issue, I shared an appropriate

warm-up routine for running athletes. This was

also a great warm-up for straight line running

and a good place to start for your futsal game.

The most common injuries as reported

from the British Journal of Sports Medicine

are ankle and groin strains, so the futsal

player needs to develop a solid programme

to help prevent these injuries.

Because futsal is such a dynamic sport

with constant sprints and changes of direction,

the single most important component

of athletic ability is balance, because it

underlies all movement. Without balance,

you are putting the body under increased

stress and strain which will eventually lead to

an injury.

Below are four brief concepts that any

player can use, not only to help prevent injury,

but also to boost performance.

1Always complete a quality warm-up; we

don’t need to re-invent the wheel here.

The best warm-up has already been developed

by FIFA and can be found by going to

the New Zealand Football injury prevention

page (fit4football.co.nz). The warm-up is set

up for the outdoor game, but the basics can

be used for futsal.

Develop stability and mobility. A stable

2 body moving with fluid mobility will be

much less susceptible to injury. This is the

best secret for injury prevention and is why

I am such a fan of unstable base of support

training. A player who is proficient on the

balance board, Swiss ball and Oov is much

less likely to put themselves in a position that

could cause injury. Developing solid proprioception

helps enhance performance and

increase agility. Agility is a key component of

futsal. A player’s ability to sense movement

and stay in balance at all times during the

match will pay dividends in performance

and injury prevention.

I’m not a coach and I can’t talk to technique,

but all the research shows that

3

a player with good skill and technique gets

injured a lot less. They simply don’t make

mistakes or over extend the body because

they have the skill to perform. Take the time

to get good coaching, spend time on the ball

and develop some skills.

One of the key elements to injury prevention

is to develop strong eccentric

4

muscular control. Most injuries happen at

the end range of a muscles length where it

is the weakest. A great example in football is

the Nordic hamstring curl pictured right.

Players who develop strong eccentric

control of the hamstring are much less likely

to pull a hamstring or groin muscle. When

doing any strength work, try and do exercises

that are training the movements not just the

muscles. So rather than doing a bench press

do burpees, rather than doing squats do lunges,

forward, backward, and sideways. Being

creative with your strength work will keep

a player interested in the routine. A strong

player is generally not an injured player.

In conclusion, do that warm-up, get

balanced, practise those skills, and have

fun getting strong. Until next month, stay

healthy and enjoy your sport.

Can you truly say you have been

nourishing your body? Are you full of

energy and vitality?

M: 027 844 5347

E: danielle @fuelnutrition.co.nz

www.fuelnutrition.co.nz

www.facebook.com/fuelnutrition4life

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)

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14 INSPO – FITNESS JOURNAL AUGUST 2017


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INSPO – FITNESS JOURNAL AUGUST 2017

15


MOOLOO

MAGIC

Waikato opens its 2017 Mitre 10 Cup

campaign away from home, before

returning to FMG Stadium Waikato

to face provincial neighbours

Counties Manukau.

The remaining home games will feature

returning provinces from the 2016

campaign, Manawatu and North

Harbour, plus important matches between

Tasman and Wellington.

Recently, Waikato confirmed the key signings

of Dwayne Sweeney and Zac Guildford

for the 2017 squad.

Sweeney, 32, has recently returned to the

province after playing in Japan for the last

four seasons.

Waikato head coach Sean Botherway

says: “It’s great to have a player of Sweeney’s

calibre back in the Waikato set up. His

experience alone will be vital to the team

and his ability to play a range of different

position in the backline will be crucial during

the season.”

Former All Black and Rugby World Cup

winner, Zac Guidlford joins the squad after a

successful Waikato Club Rugby campaign for

Hamilton Old Boys.

“Zac has shown a strong desire to get back

into professional rugby. This is another positive

step toward that goal,” says Botherway

Cult hero and crowd favourite, Loni Uhila

returns for another season and adds a huge

amount of experience to the side.

16 INSPO – FITNESS JOURNAL AUGUST 2017


Waikato’s 2017

Mitre 10 Cup schedule:

v Counties Manukau - Friday 25 Aug, 2.35pm

v Tasman - Sunday 3 Sep, 2.35pm

v Manawatu - Saturday 16 Sep, 2.35pm

v Wellington - Saturday 23 Sep, 5.05pm

v North Harbour - Sunday 8 Oct, 4.35pm

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Depending on International

commitments, Waikato may

also have the services of their

All Blacks, Tawera Kerr Barlow,

Damian McKenzie and Anton

Lienert-Brown, during the

campaign.

Young loose forward Luke

Jacobson’s rapid rise in rugby

continues with Waikato in

2017. After captaining the 2016

Waikato Under 19s’ side to

victory and winning the Jock

Hobbs memorial trophy; he

recently led the New Zealand

Under 20s’ side to glory at

the 2017 World Rugby U20

Championship. Luke Jacobson

will also join his older brother

Mitch, and will be a player to

keep an eye on this Mitre 10

Cup season.

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INSPO – FITNESS JOURNAL AUGUST 2017

17


Waikato Premiership

CLUB RUGBY FINAL

Hamilton Old Boys are 2017

Waikato Breweries Shield

champions after a 38-16 win

over Otorohanga in the recent

Waikato Premiership Club

Rugby Final.

Hamilton Old Boys were favourites

going into the encounter, as they

looked to win a Premiership A title for

the first time since 2005. Otorohanga were

looking for their second Breweries Shield

win, since their maiden victory back in 2012.

Halfback Pele Cowley opened the scoring

in the final for Hamilton Old Boys when he

spotted a gap close to Otorohanga try line.

Tom Jordan converted the try and the home

side led 7-0 early in the first half.

Otorohanga’s first points of the afternoon

came from the boot of Te Hata Wilbore

slotting a penalty from out in front. Midfielder

Joe Perawiti added to their score after

he broke through the Hamilton Old Boys

defense and ran away to score the first try

for Otorohanga and gift the visitors the led.

Wilbore added the extras as Otorohanga lead

10-7.

But Hamilton Old Boys found themselves

back in front after Winger Sevu Reece scored

their second of the match. Tom Jordan nailed

the conversion and Hamilton Old Boys were

back in front 14-10.

However Otorohanga led at the end of the

first 40 minutes as Te Hata Wilbore converted

two penalty goals for a 16-14 at halftime

score.

In the second half, loose forward Jordan

Manihera opened the scoring for the home

team and the lead changed hands again, Tom

Jordan was accurate with the boot added the

conversion as Hamilton Old Boys led 21-16.

Mistakes from Otorohanga led to Hamilton

Old Boys centre Ruben Williams adding

to the score with the side’s fourth try of the

final and Tom Jordan added to the score with

the conversion for a 28-16 lead.

Tom Jordan converted a penalty from a

kickable position and pushed out Hamilton

Old Boys lead to be more than two converted

tries. But Sevu Reece second try of the game

was the nail in the coffin, hammered home

by Tom Jordan’s conversion as Hamilton Old

Boys led 38-16.

Otorohanga tried their best to score

points to close the gap but Hamilton Old

Boys defence held them scoreless in the second,

as the home side strolled to victory to

win their 10th grand final since finals started

back in 1983.

Hamilton Old Boys 38 (Pele Cowley, Sevu

Reece 2 Jordan Manihera, Ruben Williams

tries; Tom Jordan 5 conversions, 1 penalty)

Otorohanga 16 ( Joe Perawiti try, Te Hata

Wilbore 1 conversion, 3 penalties)

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MITRE 10 CUP

To keep up-to-date with the latest results visit:

www.mooloo.co.nz/fixtures-and-results

Round 1 Taranaki New Plymouth Sat 19 Aug 5.05pm

Round 2 Counties Manukau FMG Stadium Waikato Fri 25 Aug 5.05pm

Round 3 Auckland Auckland Wed 30 Aug 7.35pm

Round 4 Tasman FMG Stadium Waikato Sun 3 Sep 2.35pm

Round 5 Northland Whangarei Sat 9 Sep 4.35pm

Round 6 Manawatu FMG Stadium Waikato Sat 16 Sep 2.35pm

Round 7 Wellington FMG Stadium Waikato Sat 23 Sep 5.05pm

Round 8 Canterbury Christchurch Sat 30 Sep 7.35pm

Round 9 North Harbour FMG Stadium Waikato Sun 8 Oct 4.35pm

Round 10 Bay of Plenty TBC Sat 14 Oct 2.35pm

INSPO – FITNESS JOURNAL AUGUST 2017

19


GET YOUR

KICK ON

BY ALISON STOREY

Science proves that playing

football on a regular

basis contributes to the

improvement of public health.

That’s right.

Of course, being active and playing

sport is a no-brainer when it comes

to staying healthy, but now we have

statistical evidence that the nation would be

a healthier place with more people playing

‘The Beautiful Game’.

Soccer is of course the ball sport we’re

talking about here and in 2014 just one of

many studies showed soccer as an effective

broad-spectrum treatment for hypertension

(high blood pressure) in middle-aged

Danish men and mature Faroese women

and described the positive cardiovascular

and metabolic effects of football on men

with type 2 diabetes in Denmark and

Brazil.

In case you were wondering, the Faroe

Islands are in the middle of the North

Atlantic Ocean, northwest of Scotland and

halfway between Iceland and Norway, and

the mature women there apparently play

loads of football.

Famously, FIFA created a health intervention

programme in Great Britain targeting

football fans, utilising their love of the game

to educate and inspire (mostly men) to better

health, and specifically due to the social

component this has shown some promising

results.

A version of walking football for older

adults is gaining global traction, and just

Google it to find out how cool Futsal is.

The ‘FIFA 11 for Health’ programme was

specifically adapted for working with boys

and girls within Mexican schools for 11 weeks

(and we’re just one country behind Mexico

on global obesity stats).

The programme consisted of 11 ‘Play

football’ sessions: Passing, Heading, Dribbling,

Shielding, Defending, Trapping,

Building fitness, Shooting, Goalkeeping and

Teamwork.

The physical sessions were dovetailed

with 11 health messages: Play football, respect

girls and women, protect yourself from HIV

and sexually transmitted diseases, avoid

Statistically proven health

benefits of playing soccer

– Improved cardiovascular (heart and

lung) fitness after just two weeks of

regular play (at least the same effect

as continuous running/jogging)

– Improved reaction time

– Lowered blood pressure

– Improved body composition

(more muscle than body fat)

– Improved mobility

– Lowered total cholesterol

– Improved mental wellbeing

drugs, alcohol and tobacco, control your

weight, wash your hands, drink clean water,

eat a balanced diet, get vaccinated, take your

prescribed medication and fair play. As you

can imagine, promoting health messages like

this had a measurably greater impact than

posters about 5 plus a day.

It’s interesting to note in exploring the

health benefits of playing soccer that it had

some unhealthy beginnings – allegedly it was

around 700AD when the first football games

were played in Britain between the locals

of east England, starting after a ‘legendary’

game that involved kicking around the severed

head of a Danish prince that they had

defeated in a war.

These games were violent, with injury and

death not uncommon outcomes.

Despite the violence they were still popular

and so forced King Edward III to pass

laws in 1331 banning the game, and Queen

Elizabeth I to enact laws in 1572 that could

put a footballer in jail for a week. One must

wonder if this punishment for violent behaviour

has ironically now been transferred

in kind to fans rather than players.

There is a long-standing truth in health

and fitness that if you want to be as fit and

athletic as an athlete then you have to train

(almost) the same as an athlete.

Team sport activities seem to be

heart-warmingly motivating for participants

through the positive social interaction and

the enjoyment of playing.

They are therefore more likely to result in

continuing with exercise than activities that

rely primarily on outcome-based motivators

such as the expectation of improved health

and wellbeing.

In conclusion, if you’re struggling to do

what you know you should to stay healthy

and well, maybe have a go at what estimates

say more than 240 million others around the

globe do and kick around a soccer ball.

In fact, check out www.waibopfootball.co.nz

right now and find a club.

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. storeysport.co.nz

Fa

©

20 INSPO – FITNESS JOURNAL AUGUST 2017


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INSPO – FITNESS JOURNAL AUGUST 2017

21


DON’T JUST

THINK IT – DO IT

Thousands of pairs of feet have pounded the pavements

around Hamilton city as part of the Direct Group Uniforms

Hamilton Half Marathon – and this year looks set to entice

even more newbies alongside the many regular participants.

Photos by Marathon Photos

Part of the reason for the event’s popularity

is the fact it successfully manages

to offer something for all levels of

fitness; from young children and families to

corporate teams and competitive athletes.

Much of the appeal is also in the atmosphere

of the day, which is largely due to the

team of organisers and volunteers involved.

Event director Lyn Harris boasts an impressive

involvement with the Hamilton Half

Marathon; both as a participant and behind

the scenes. She is also a founding member

who as a lifelong keen runner decided Hamilton

needed its own half marathon event and

set about making it happen back in 2004.

Lyn has been a lynchpin of the event

for more than a decade and admits that she

is delighted to see it continue to go from

strength-to-strength.

“There’s so much about it that makes me

proud,” she says. “The wonderful sponsors

and volunteers who support us year after

year, seeing so many youngsters having a go

at our children’s event which incorporates

running with an obstacle course, and the

many individual achievements of participants,

whether they are winning a category

or achieving a personal goal.”

2017 event

The 2017 event takes place on Sunday

October 8. Entries can be made online at

PROUDLY SUPPORTING THE

HAMILTON HALF

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22 INSPO – FITNESS JOURNAL AUGUST 2017


Supporting athletes,

events and communities

hamiltonhalfmarathon.org.nz

Distance options include the Direct

Group Uniforms Hamilton Half Marathon

run/walk and 10km run/walk; Mark Keesom

Ray White Online Realty Ltd 5km Fun Run/

Walk and Kindercare Kids Commando

Challenge. For teams and corporate groups,

there is the Fairview Mazda Corporate Team

Challenge in the half and 10km events and

The Cook Cafe & Bar Social Team Challenge

over the half, 10km and 5km events.

This year’s chosen charity is True Colours

Children’s Health Trust.

For those who have participated previously,

minor changes have been made to

the Half Marathon and 10km courses - for

safety purposes. This includes eliminating

Woodridge Drive and crossing Tuirangi

St. Other changes include road closure on

the southbound lane on River Rd between

Horotiu and Kay Roads, again out of concern

for competitors’ safety.

Lyn is particularly proud of the fact that

Achilles NZ has added the event to its 2017

calendar, and a team of Achilles athletes will be

participating in the Half Marathon and 10km

events. Achilles International New Zealand

provides New Zealanders with disabilities the

opportunity to participate alongside able-bodied

athletes in local mainstream events.

2017 marks the 14th year for the event,

and if you’re planning to get involved, you

can enjoy the social and physical benefits

ahead of time by joining in the free weekly

training runs from Flagstaff Park every Sunday

(from 8am). This caters for all paces and

abilities and more details can be found at

hamiltonhalfmarathon.org.nz

Sponsorship plays a crucial role in sporting events, from

community to elite level. Without the backing of corporate

sponsorship, many events would not exist. Direct Group

Uniforms is a long-time supporter of the Hamilton Half

Marathon. INSPO Fitness Journal finds out more…

Direct Group Uniforms director

Gordon Smith has a 30-year history

of supporting sports people

with disabilities.

Living in Whangarei, and as a trustee

of Sport Northland, Gordon began working

with the Lions Club and started an

annual golf tournament raising funds of

approximately $15,000 each year towards

supporting sports people with disabilities.

Now in business in Hamilton, he

continues those efforts. Direct Group

Uniforms is the main sponsor of the

NZ Wheelblacks, as well as sponsoring

Waikato wheelchair rugby and Parafed

Waikato.

“Becoming involved in the Hamilton

Half marathon the first year, we noticed

there was no facility for disabled sports

people to participate. At that point we

introduced the first wheelchair athlete

course,” says Gordon.

Next on the calendar, Gordon is

launching a major fundraising event for

wheelchair athletes in conjunction with

Parafed.

“Direct Group is driven by supplying

the corporate and sports market, and we

are aware every day of being fortunate

enough ourselves to have so many choices

about the events we can participate in

as able-bodied.

“For that reason we recognise the ob-

stacles and hurdles for athletes with disabilities

to participate in sporting events. They

face difficulties with funding and raising

the money required, as they are often not

seen as “glamour sports” that companies

are willing to put their sponsorship into,

yet in order to participate they need that

funding more than anybody. It is for this

reason that we as a company are committed

to supporting these organisations.”

The Direct Group Uniforms Hamilton

Half Marathon takes place on October 8,

2017. For more information visit directgroup.

co.nz or hamiltonhalfmarathon.org.nz

INSPO – FITNESS JOURNAL AUGUST 2017

23


RUNNING TIPS

and advice

Whether you’re a social runner, sometime runner or training

for an event such as the upcoming Direct Group Uniforms

Hamilton Half Marathon, perfecting your run is important.

Kate Caetano, running expert and

podiatrist, shares some advice and tips

designed to help you and your body

enjoy the experience and avoid injury.

Once you have the runners’ bug, it’s hard

to ignore. Just get out and enjoy the blood

pumping. Enjoy the high of endorphins,

while your stress melts away and revel in the

atmosphere of the outdoors or gym.

However, injuries and niggles come with

the territory of running’s repetitive stresses.

Whether you’re a weekend warrior, triathlon

focused or elite athlete, little can annoy more

than knowing pain is going to be part of your

experience.

Perhaps you have been training for an

event, you’re less than 10 days away and that

niggle has got worse. And then suddenly

you’re still limping two days after your last

run. You’re not going to be able to run the

Sunday event, you’ve got an injury. What

could have prevented this common scenario?

Let’s take a look at some golden rules, and

maybe some silver ones too.

Running is one of the most natural forms

of exercise, but it’s also the most prone to

injuries and overuse syndromes. The repetitive

forces through the foot and all the way

up to the shoulders, requires the whole body

to work together, to effectively absorb and

distribute through our body mechanics.

Lets break it down. During foot strike,

approximately two to four times your body

weight travels up through the ankle, knee,

thigh, hips and spine, to reach the head only

six milliseconds later. The average runner

is expected to strike the ground 480 to 1200

times every kilometre. This seems a lot, but

the body is perfectly engineered to surpass

these loading forces.

However, when the body is not running

correctly and therefore shock absorbing as

Kate Caetano

it’s designed, injury hits. The body needs

each joint to shock absorb effectively, each

leg needs the big muscles to absorb, and

small muscles, tendons and ligaments to

support and reduce unnecessary rotation

torque forces. Then the force has to transfer

through the upper body to ensure energy

isn’t wasted.

Clearly injuries aren’t due to the forces of

running, but relate to how the body is being

loaded, altering mechanical alignment, muscle

function or physiological status.

Get your running assessed to ensure

your injury risk factors can be checked and

helped. The Advance Running School in

Hamilton is the ideal place to start. For more

information, visit advancewellness.co.nz

Website open now for 2017 entries

in Hamilton’s running festival –

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24 INSPO – FITNESS JOURNAL AUGUST 2017


PATHWAY TO PODIUM:

ISAIAH

PRIDDEY

On the fast

track to success

Hamilton athlete Isaiah

Priddey is a self-confessed

goal setter. The 17-year-old

Hamilton Boys’ High School

student is constantly striving

to run faster and set new

records. And so far his game

plan is working.

The speedster is the top ranked New

Zealand U18 runner over 3000metres

and ranked second over 1500. He has

smashed countless regional and national

records and although he originally started

running to follow in the footsteps of his dad

Vaughan and older brother Jacob, these days

he’s the one setting the pace. The teen has

just endured one of his greatest challenges

yet; taking on the best in the world at the

recent Commonwealth Youth Games held in

the Bahamas.

As every athlete knows, not everything

always goes to plan and this was the case at

the Commonwealth Youth Games for Isaiah.

The pace was slow for the first 1200m,

then as the rival Kenyan picked up the pace

and the intense 34° heat started to get to

Isaiah, his calf which was slightly tight at this

point became unbearable at 2.5k, resulting in

a DNF in his best event, the 3000m.

“Its hard to deal with something like this

when you feel like you’ve let everyone down

who has helped you get to this point down,”

says Isaiah. “I’ve just been trying my hardest

to find positives in the whole competition and

realising there are bigger things to come so I

just have to move on and not let it get to me,

as everyone has these races. Its just a shame it

happened in an event such as this one.”

Isaiah’s maturity in dealing with the

disappointment is part of what impresses the

team around him, including the Pathway to

Podium programme he is part of.

INSPO Fitness Journal finds out more...

Name: Isaiah Priddey

Career path? I am working towards gaining a

scholarship to an American college

Why did you get involved in your sport? I

took it up back in 2011 as my dad used to run

and I liked watching my brother race and

decided to have a go myself.

What does your next 12 months involve?

I’ve just ticked off the Commonwealth

Youth Games, and now am focusing on the

Australia Juniors Cross Country Championsips,

New Zealand Secondary School Track

& Field competition, classic meats and the

Mount Sac relays (in LA).

Greatest success to date? First in U18 Aus

Juniors 3000m. This is my greatest TITLE to

date not necessarily the best race but it was

very challenging having to deal with the 30°

weather and tough humidity.

What motivates you? There’s a definite

enjoyment in seeing what limits I can overcome

and how hard I can push myself every

time I run.

Greatest challenge for you of your sport?

The mental barriers are the biggest challenge.

I’m training physically every day for

speed, technique and strength, but mental

strength is just as important.

The team around you? My coach is my dad

Vaughan Priddey who is always there for me

whenever I need something; from calming

me down for a race or giving my legs a rub

when needed.

What does the sport involves in terms of

training? Training is a massive commitment.

It involves six days a week with one rest day,

and usually is for about nine hours a week.

Most days are runs with a rep session in

between and the occasional weight training

depending how the body has felt during

the week. The rep session is definitely the

hardest but also what I enjoy the most. Some

of the long runs can be hard to get motivated

for if I’m doing it by myself.

What gives you the most pleasure? Crossing

the line knowing I couldn’t have done better.

That and finishing a hard training session.

Long term goals? To make the final of the

5000m at NCAA (American University

Championships). To do this Isaiah has to

run 14:05. He doesn’t have a 5000m time on

the track yet, as it is a very challenging event

which he is still training towards, although

his 3000m time suggests he is on track.

Where in the world doyou want to train/

compete? America, purely for the level of

competition. Also because it means acclimatisation

to time and weather becomes easier

for those races.

Who inspires you? American middle and

long distance runner Steve Prefontaine,

because the way he raced was always to “race

as hard as you can or don’t race at all”.

Your advice to others wanting to have a go

at the sport? Be prepared for pain. “To give

anything less than your best is to sacrifice the

gift.” – Prefontaine

Pathway to Podium

Pathway to Podium is a nationwide

talent development programme

helping emerging athletes (usually in

their late teens) and coaches be better

prepared for the demands of a life in

high performance sport.

Pathway to Podium is about

helping more Kiwis to win on the

world’s sporting stage. The goal is for

some of the programme participants

to win medals at Olympic/Paralympic

Games or at world championships,

usually around 8-10 years after starting

their Pathway to Podium journey.

About 350 pre-elite athletes and

150 coaches from throughout New

Zealand are selected to participate

each year. Pathway to Podium is run

in partnership between Sport New

Zealand, High Performance Sport

New Zealand and regional talent

hubs around the country.

INSPO – FITNESS JOURNAL AUGUST 2017

25


FLYING

SUCCESS

School holidays are officially

over and it’s back to school for

students, but few are likely to

be sporting a smile as wide as

Tatiana Kaumoana.

The 17-year-old Te Aroha College

student added some pretty impressive

jewellery to her collection over

the holidays – in the form of a Silver medal

from the Commonwealth Youth Games in

the Bahamas. This takes pride of place alongside

her gold achievements in both the under

20 and youth women’s categories at the 2017

New Zealand Athletics Championships.

In the heat of the recent Commonwealth

Youth Games throwing event, the teenager

threw 45.54m in the women’s discus, holding

off strong challenges from Canadian athlete

Trinity Tutti and fellow New Zealander Mellata

Tatola, who threw a personal best of 43.70m.

Tatiana, who is coached by Hamilton’s

Kevin Bradley said she was happy with her

technique and her throwing felt good, but

the distance was not as far as she hoped.

The throwing competition was won by

Canadian Trinity Tutti with 49.57 following

her win in the shot put the day before, and

Tatiana’s throws were strong enough to

secure her the silver medal.

“Having the opportunity to represent my

family and my country in such a massive international

event was an experience of a lifetime.”

says Tatiana. “I enjoyed every moment

at the games, from the hot summer weather,

to making so many new friends from all over

the world and of course getting the silver

medal in the U18 Women’s Discus.

“Throughout the games preparation in

my trainings, I was confident in the hard

work I put in and was extremely excited to

get out there and compete. It is an experience

I’m glad I made the most of and I’m

looking forward to competing at many more

international games; with World Juniors

in my sights next year, then the Commonwealth

Games and Olympic Games in the

future!”

INSPO Fitness Journal finds out more...

Name: Tatiana Kaumoana

Age: 17

NZ rankings: 1st U18 Women’s Discus NZ,

1st U20 Women’s Discus NZ, 1st Senior Girls

Discus New Zealand Secondary Schools

Career path? Next year I hope to go to

University in Christchurch, where I want

to complete a degree in medical imaging

and become a sonographer. I have chosen

Christchurch, as it offers the course and degree

I want to achieve, as well as the training

facilities I hope to utilise in full force while

down there. My main career goal for life is

to compete around the world professionally

in discus and turn my love for the sport into

a living.

How you got involved in your sport? Once I

was old enough (9), I competed in my primary

school’s athletics day with my parents

watching and I won the discus and shot put.

We realised that I was actually pretty good

at it, especially seeing as I had never trained

at all. So Dad started to train me from what

he knew and by watching youtube videos. I

went to Hastings for my first North Island

Colgate Games to see how I would do against

everyone and I won the 10-year-old girls’

Shot Put and Discus. This is really where it all

kicked off for me. I’d competed in Waikato

Children’s Champs Athletics earlier that

season and began to train more often. Every

year I trained more and more to the point

where I am now training at least once a day,

almost every day.

What does your next 12 months involve? Now

that I’m home from the Commonwealth

Youth Games, my next major competition

is my fifth and final New Zealand Secondary

Schools Athletics Championships (December).

Then, the New Zealand Track and

“The experience of

being at the Youth

Commonwealth Games

was so eye-opening

and amazing and has

really cemented my

desire to want to make

it as a professional

discus thrower.”

Field Championships (next March). I’m also

aiming for the 2018 World Junior Athletics

Championships in Finland, and the World

University Games.

Greatest successes to date? For me, my

national titles in the Junior Girls’ and Senior

Girls’ New Zealand Secondary Schools

Athletics Championships for discus, my U18

and U20 National Women’s discus titles and

placing third in the U18 Women’s discus and

fourth in the U20 Women’s discus at the Australian

State Championships. And of course

making it represent New Zealand at the

Commonwealth Youth Games and getting

silver there.

What motivates you? Making my family

proud is a big drive for me. They’ve done

so much to get me to all the competitions

26 INSPO – FITNESS JOURNAL AUGUST 2017


and I really want to be able to compete well

for them, as well as myself. I absolutely love

what I do and want to become a professional

discus thrower which also motivates

me strongly. A motivation for training all

year round is to make the most of all of the

amazing new experiences and opportunities,

as well as making heaps of new friends

from all around the world through sport.

While training can be very time consuming,

t is definitely worth it. Finally I’m

constantly striving to achieve new personal

bests.

Greatest challenge? Being an individual

sport, it can sometimes be more difficult to

keep myself motivated throughout the whole

season, because unlike a team sport where

everyone is there to motivate each other, you

have to do this on your own.

The team around you? My coach for the

past six years has been Kevin Bradley, who

I trained with for all three events – discus,

shot put and hammer. My running coach is

Kelly Diprose who I have been training with

for the past two and a half years, to increase

my speed to help me move fast through the

circle.

What does the sport involve in terms of training?

During the lead up to a big competition,

such as the Commonwealth Youth Games, I

train more than I would in the average week

throughout the year. In a busy week of training,

I will generally throw 6-8 times a week,

drilling for technique roughly three times

a week, running trainings twice a week plus

extra running for fitness and I’ve now started

to include one strength and conditioning

session each week. Training on its own is

really quite time consuming when you really

think about it, especially when I am driving

to Hamilton and Cambridge a few times a

week for strength and conditioning trainings.

However because I love throwing so much,

this isn’t something that I notice.

What gives you the most pleasure? Making

the most of the new experiences and

opportunities. Athletics is such an amazing

sport and I have made so many new friends

through my eight years of competing which

is always such a blast. Making my family

and everyone who supports me proud gives

me a lot of pleasure, and although this is

technically an individual sport, I receive lots

of help.

Long term goals? My long term goal is to

represent New Zealand, competing at the

Olympic Games. I would love to be able

to make it up to this professional level

to compete at the Tokyo 2020 Olympic

Games. To be able to do this, I am going

to have to train super hard and focus my

sporting life specifically around athletics

full time. Determination and perseverance

are key factors I need to keep utilising, as

they are definitely required to make it to

the top level.

What is something people would be surprised

to know? The majority of my training is not

done in an actual discus circle, I just train off

concrete under a shed at the college.

Your favourite local spots to train and why?

Porritt Stadium in Hamilton, as I love being

able to get back into a circle and throw, as I

can make sure that everything I am working

on at home without a circle, is working well

in a circle.

Other sports you are involved in? I also play

basketball and netball throughout the year

for my school teams. This year I had to give

up playing for Waikato basketball, to make

more time for my athletics which as it turns

out was a good call to have made.

Who inspires you? In relation to discus,

someone I am continually watching is Sandra

Perkovic. Being the top women’s discus

thrower in the world, it makes sense, but it

isn’t even the fact that she is the best, I really

like her technique. She uses her whole body

in her throw and everything flows nicely.

There are aspects of her throw that I see in

my videos at times, but her arm speed is

definitely something that I want to be able to

work to with mine.

Your advice to others wanting to have a go at

the sport? If you love it, training hard should

be fairly easy. You will always come across

speed bumps, because as I have learnted

the road to success is not always a straight

path – there are many ups and downs, but

if you stick with it, in the end it is definitely

worth it.

INSPO – FITNESS JOURNAL AUGUST 2017

27


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Jump online to tag yourself and your friends!

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OUT AND ABOUT

SOUTH WAIKATO 4X4 CLUB DAY

The remote hills of South Waikato were

blasted with the roar of engines recently,

as part of South Waikato 4x4 Club’s fun

club day.

28 INSPO – FITNESS JOURNAL AUGUST 2017


INSPO – FITNESS JOURNAL AUGUST 2017

29


WATCH

YOUR

BACK

Back pain or not

– chances are you

have disc damage

YOGA FOR ATHLETES

BY SARAH MACDONALD

Lower back pain is one of the

leading reasons for people to

seek medical advice. That’s

not surprising, given that

80 percent of the population

will experience lower back

pain at some stage in their

life. If you fall within this

large majority of people, you’ll

have an appreciation of the

importance of working to

maintain a healthy spine.

For those of you who aren’t in that 80

percent, sorry, but the news is not as

rosy as you may think. While you may

be walking around happily pain-free, the

somewhat surprising news is that, according

to a study published in the New England

Journal of Medicine (as well as other similar

studies with similar results), there is a 64

percent chance that you are actually carrying

some level of intervertebral disc abnormality,

and a 38 percent chance that more than

one disc is damaged.

The study involved carrying out MRI

scans on 98 people aged 20 to 80 years,

and assessing the health of the discs in their

lower backs. Only 36 percent of those people

showed healthy discs throughout the area

examined (and it wasn’t just younger people

or those who were more active).

Together, this information means that

about 94 percent of us will suffer from lower

back pain at some stage, or have existing disc

damage without even realising it.

As you may already know, lower back pain

can really hamper your day-to-day functionality

and your enjoyment of life, including

your sports. Whatever level of ‘athlete’ you

consider yourself to be, there is good reason

to give special care and attention to your

spine on a daily basis. What do you do each

day to take care of your spine?

Yoga and the spine

Your spine has vital importance to your overall

physical, mental and emotional health,

including the functioning of your nervous

system and organs.

Yoga is a mind-body and breath practice

that is very aware of the importance of the

spine, and can be truly beneficial for spinal

health. Every yoga pose includes awareness

of what your spine is doing, and a balanced

practice will help you keep a balance, mobile

and healthy spine.

“You can think of

your discs as being

like a kitchen sponge.

Without use and

movement and having

fresh fluids squeezed

through them, they will

get dry and stiff, and

become weakened,

reducing your mobility

and compromising your

overall wellbeing.”

Six simple moves

Your spine has six basics movements - bending

forwards and back, twisting left and right,

and curving side to side. It’s important to

practise all these moves regularly, as your in-

30 INSPO – FITNESS JOURNAL AUGUST 2017


spine and activating the core, broadening the

collar bones and drawing the shoulder blades

closer together.

Cat pose (exhaling)

tervertebral discs rely on being compressed

and released to help nourish them with fresh

nutrients and oxygen, and to remove metabolic

waste products.

The old adage of ‘use it or lose it’ is very

relevant. You can think of your discs as

being like a kitchen sponge. Without use and

movement and having fresh fluids squeezed

through them, they will get dry and stiff, and

become weakened, reducing your mobility

and compromising your overall wellbeing.

The following yoga sequence shows you

how to take your spine through its six basic

movements, and will help keep it supple

and healthy. As you go through these moves,

try to focus on moving and lengthening the

whole spine, and avoid ‘collapsing’ weakly

into the areas that move most easily.

Note: If you do have issues with your spine

already, check with your appropriate health

professional before working with these poses

(especially forward rounding of the lumber

spine if you have posterior disc herniation).

Six moves of the spine

Flexion & Extension (forward and

back bending): Cat and cow poses

Press into the ground with straight arms

and broaden across the back of the shoulders.

Draw the belly up towards the spine. Work

on creating more space between the back of

each vertebra down the length of your spine.

Spinal twists

Twists are excellent for gently and evenly

compressing your spinal discs. Work on a gentle,

rhythmic movement with each breath.

Sit up on a bolster or block, and lengthen

your spine. Inhale your arms up. As you exhale,

float your arms down and turn to the left,

placing your right hand onto your left leg, and

taking your left arm behind you.

Focus on lifting tall with each inhalation.

On each exhalation work on deepening the

twist. Look for movement throughout your

thoracic spine (upper back). This is the section

of your back that is designed to twist. Be here

for eight breaths, then change sides.

Do not ‘bend’ the spine down to reach the

floor, or allow your gaze to drop down.

Side extension

Sitting up tall on a bolster or block, inhale

your right arm up. Exhale and lean ‘up and

over’ to the left. Try to not simply collapse into

the left side. Reach energetically up through

your fingertips. Keep aware of each breath

and creating an even side stretch for your

whole spine.

Be here for eight breaths. Release and sit

in neutral, noting the space you have created

down one side, before changing sides.

Practise these regularly and well to contribute

to your spine health, so you can enjoy

the activities with a strong healthy back.

Cat pose and cow pose are linked with the

breath. Move into cat pose (forward rounding)

on an exhalation, and cow pose (back extension)

on an inhalation. Move gently and fluidly

between the poses.

To avoid ‘dumping down’ into your lower

back, focus on lengthening the front of the

Sit tall through the crown of your head,

gazing out at eye level.

INSPO – FITNESS JOURNAL AUGUST 2017

31


YOGA

INSPIRATION

If you google yoga, odds are you’ll be bombarded by

zillions of images of slender beautiful women, effortlessly

arranging their limbs in intricate poses – or casually

balancing on their heads.

The reality however behind this

glamourised representation is that

yoga has become a worldwide

phenomenon, with women and men of all

ages appreciating the physical and mental

benefits.

Sarah Henry is a psychotherapist yoga

teacher, researcher and university lecturer.

She is also the mind (and body) behind

the book Fat Yoga: Yoga for all Bodies and

has become something of a poster girl for

empowering women (and men) regarding

positive body image and having a go at

yoga, regardless of experience or body

shape.

As she points out in her book, everybody

has an individual body with a different

range of movement in each of its muscles

and joints. Fat Yoga: Yoga for all Bodies

completely rejects the idea that the modern

‘yoga body’ (slender, youthful, bendy, etc)

is the only body able to practise yoga and

takes an empowering and body-positive

approach.

With step-by-step instructions and

photographs, you can practisEESAe yoga in

the sanctuary of your own home and gain

its many and varied benefits – at any size.

WHY FAT YOGA?

There is no wrong way to have a body.

Glenn Marla

WHY DID YOU CALL IT FAT YOGA?

So, once upon a time, the word ‘fat’

was not one I was friendly with. In

fact, it was the worst and most hurtful

(devastating really) word you could call

me. It had greater power than

any other word and I spent vast

sums of money and equally

silly amounts of time trying

to outrun it. If it was even

whispered near me my eyes

would fill up and I would retreat

to carrot sticks and steamed

chicken, completely crushed.

My world was a complex

prison of numbers for more

than 20 years. I counted grams,

calories, kilograms and minutes

till I could eat again. I was

obsessed with being lighter and

the concept that it would be my

golden ticket. When I took up

less space I would have more:

more love, more beauty, more fun, and

more success.

As I found yoga I moved out of my

prison of numbers to see my body for

what it was. Bigger, taller and stronger than

most, I wasn’t going to take up less space,

not ever. All that meant that somewhere

along the way I had to stop running from

the word ‘fat’ and just see it for a descriptor

of my body. I had to strip it of its power

over me and not allow it to hurt me. Yoga

taught me to come home to my body.

Yoga is an inclusive and beautiful

practice, bringing together many elements

which have nothing to do with the size of

your thighs or the brand of your pants. It

doesn’t matter if you can touch your toes

or you haven’t seen them for years; yoga

has something to offer you.

In Fat Yoga we don’t see the postures as

something we need to squeeze our bodies

into, in fact the postures need to fit us.

In this practice we honor and respect the

body, meeting it where it is. In this version

of yoga size doesn’t matter.

Fat Yoga completely rejects the idea

that the modern ‘yoga body’ is the only

body able to prastice yoga (slender,

youthful, bendy, white and able bodied) —

a dangerous and unhelpful construct that

adds to the pressure people currently feel

to adhere to a narrow, idealised form of

beauty. There is an abundance of diversity

in our society, and I would like to embrace

and respect those differences, not try and

squeeze myself into someone else’s idea of

beauty.

And if you don’t like my fat legs in

32 INSPO – FITNESS JOURNAL AUGUST 2017


lycra, it’s very simple — just look away. I no

longer care. It’s my body and my business.

WHY WE NEED FAT YOGA

Those of us in bigger bodies are often

made to feel uncomfortable, visible or

incompetent in traditional yoga studios

and I wanted to offer a space where people

could feel comfortable.

It would be really great if people didn’t

call fat people exercising names or come

up and congratulate us (both really horrible

experiences), but they do.

I have been publicly humiliated,

shamed, told to ‘come back tomorrow

when the beginners’ class is on’ and just

not made to feel welcome in some studios.

The assumptions made about me, my

experience and my fitness have been

breathtaking. I knew other people were

struggling with this too and I wanted to

bring this beautiful practice into spaces

where that would never happen.

There are very few places where

bigger people can exercise with ease and

comfort in a class and with a teacher who

understands their body and can cater

to their needs, so that is why I started

this movement. We need the tools to

understand our bodies and how they are

different but just as capable, and teachers

who are welcoming and skilled to help us.

THE GUIDING PRINCIPLES OF FAT YOGA

• All bodies can practise yoga

• All bodies deserve care

• All bodies deserve respect

• All bodies have value

• Fat Yoga will meet your body where you

are physically comfortable

• Fat Yoga is a Fat Positive practise

• Fat Yoga is a body positive practise (no

one body is better than another)

AND THE REALLY IMPORTANT STUFF THAT

YOU WERE TOO AFRAID TO ASK!

• You don’t need to know your asana from

your elbow, you can still enjoy yoga (even

if you just come for the nap at the end)

• Try not to beat yourself up if your body

doesn’t look or move the way you want it

to right now; you may surprise yourself

with a regular practise

• Come with what you have. It’s all you

need.

• No, you’re not too old. Or too inflexible!

• You don’t have to be a vegan to practise

yoga (I’m not! Some are!)

• Some yogis drink wine (if they want to — I

do!)

• You can wear what you want and there are

lots of places to buy amazing activewear

for curves if you would like to (there is a

list on my website)

• It’s OK to cry in the lying down parts. It

may not ever happen (don’t panic) but

sometimes when you get still and quiet,

the emotions come. It’s all good.

• Yoga is not a religion. Nope, no way, not

at all!

• If you want it to be, it can be spiritual

• What on earth does ‘namaste’ mean? It’s

just a greeting and a farewell with your

hands at your heart, but here is a lovely

translation:

Namaste..

I honor the place in you

in which the entire universe resides.

I honor the place in you which is of love,

of light, of truth and of peace.

When you are in that place in you

and I am in that place in me.

We are one.

WHO IS THIS BOOK FOR?

Anyone who would like to learn or

deepen their existing practise of yoga and

who doesn’t feel at home in a studio class or

doesn’t have one nearby.

Anyone who would like to understand

how to adapt classic postures for their body

Yoga teachers whose training didn’t

include teaching yoga for bigger bodies and

who would like to learn how to be more

inclusive in their teaching.

Extracted with permission from Fat

Yoga: Yoga for all Bodies by Sarah Harry,

published by New Holland, $35.00.

Available at all good bookstores on online

at: www.newhollandpublishers.com.

>WIN

Enter to win one of two copies of Fat

Yoga: Yoga for all Bodies by Sarah

Harry and challenge yourself to try

something new.

To enter, email your name, address

and contact details, with FAT YOGA in

the subject line, to win@inspomag.co.nz

or enter online at inspomag.co.nz

Entries close August 31 2017

INSPO – FITNESS JOURNAL AUGUST 2017

33


LIVING

LIFE WELL

Living a balanced lifestyle is

widely championed by health

professionals around the globe

– however the reality is rarely

so straightforward.

The challenges of achieving a well-balanced

lifestyle around good nutrition,

healthy physical activity, getting

enough sleep, and managing the pressures of

work, personal and family life seldom mesh

together.

INSPO Fitness Journal chats with Sharon

O’Brien from the BePure Clinic team around

this topic.

With a degree in neuroscience, a Master’s

Degree in human nutrition and a Postgraduate

Degree in dietetics, Sharon boasts an

impressive set of qualifications, along with

her vast experience in the fields of health and

wellness.

She is also the BePure Clinic mind-body

connection expert, with a passion for how

brain and gut health can influence mood and

reduce stress – two issues at the core of many

chronic conditions.

Living a balanced life of optimal health

is no easy feat and below Sharon shares why

she is so passionate about nutrition, how she

overcame her biggest health and wellness

challenge and her go-to recipe.

Can you share your ‘health story’ or journey?

As I was growing up I became aware that

within my family and community there were

people experiencing mental health concerns.

I became fascinated by how the body

and mind worked and I’ve been drawn to

this ever since.

I went on to study neuroscience at university

and it was there that I became really

interested in the influence nutrition can

have on our health and brain function.

When it comes to health and wellness what

are you most interested in?

Improving it! And there’s a bit of a story to

this one. While at university I was introduced

to research by Professor David J. P. Barker.

His findings showed that our genetic material

is not fixed and that was something that

I found really empowering.

This is known as epigenetics and it means

that we are NOT ‘stuck’ with the genetic material

we were born with – our environment

and nutrition can influence how our genes

are expressed.

“To some degree, we

all have control over

our own health and this

is a message I want

everyone to know.”

– Sharon O’Brien

To some degree, we all have control over

our own health and this is a message that I

think everyone needs to know.

From what we consume, to how we

approach life, to the lifestyles we choose to

live – all these factors can influence how we

feel both mentally and physically and the

conditions our bodies experience.

The interesting part is the individualisation

of this for each person!

When did you decide you wanted to become

a clinician?

I did my Masters in nutrition and spent two

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34 INSPO – FITNESS JOURNAL AUGUST 2017


years researching the effect Vitamin D has on

the body – everything from inflammation to

mood to immunity and more.

It was during this study that I became

really passionate about helping others find

the motivation they needed to change. I

wanted to work one-on-one with people and

so completed my post grad in dietetics.

What is the most rewarding part of your job?

I’m focused on supporting people as they

begin their health journeys to optimal health.

I love being able to give my clients individualisation

and clarity on what dietary and

lifestyle changes and testing would be most

suitable for them.

For some clients, I can feel it’s a massive

relief to finally get some direction. But the

most rewarding part for me is seeing the

confidence of my clients grow.

As they are able to work on their food

prep and make dietary and lifestyle changes

suited to them, along with their nutritional

supplements, we’re already seeing fantastic

results in improved energy levels and relief

from some chronic symptoms.

Living a life of optimal health is a pretty big

and often overwhelming goal – especially if

you’re just starting out. What’s your top tip

that someone can work on each day?

I’m very focused on the mind-body connection

and the biggest thing we can all work on

is reducing the negative self-talk.

We all have these internal conversations

of, “I must do this” or “I’m not good

enough,” so it’s really important on a dayto-day

basis to start to override this with

positive self-talk.

What does a day in your life look like?

My day starts the night before – getting to

bed early is a must. We all have very busy

lifestyles but sleep and making time to keep

yourself balanced, really needs to be the

priority.

To get into the flow of being in bed by

9.30 each night, I do all my food prep for the

week during the weekend. I base each day’s

activities on how I feel.

Some mornings I’ll get up for a 6am class

and keep my breakfast items at work so I can

eat it when I get there. Other mornings I’ll turn

on some music and just take the time I need to

get ready for the day without having to rush.

If I haven’t gone to a morning class I’ll

run home in the evenings (it doesn’t need to

be a massive workout) or I’ll go to the gym –

it all depends on how I feel and whether my

body needs time to chill out and allow my

cortisol and stress levels to align.

What’s the biggest challenge you have faced

and how would you recommend someone get

around the same challenge?

It’s still my biggest struggle - sweet treats and

chocolate. Instead of fighting this, I’ve reduced

sugar in my diet and adapted my taste

buds to really enjoy dark chocolate.

It can be challenging when you’re out and

there are no good options for you. A couple

of squares of dark chocolate or chocolate

covered nuts have become my saviour when

I experience cravings at those times. They’re

particularly good to have on hand at that

time of the month.

What’s your go-to treat?

I have a thing for chia seed jam. Chia

seeds are naturally high in protein and Omega–3,

plus when well soaked, they help your

body retain hydration longer.

Combining chia seeds with berries in this

jam is the perfect way to add more of them

to your diet and have a delicious treat at the

same time.

Chia jam is one of those things that works

with everything and it’s a great one to prep

on the weekends for breakfast throughout

the week.

I make a big jar of it and it’s amazing, you

can keep it at work and put it on coconut

yoghurt, almond pancakes, in your oats,

everything.

Chia seed jam

Ingredients

1.5 cups of your favourite frozen berries

1 tbsp honey (optional)

3 tbsp water

3 tbsp of chia seeds

Directions

– Heat the berries in a small pot for

2-3 minutes.

– Crush with a fork

– Add honey and water, mix until

dissolved

– Add chia seeds and stir to combine

– Pour mixture into a jar, put the lid on

and refrigerate for an hour.

For more information about Sharon

or BePure Clinic visit bepure.co.nz

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INSPO – FITNESS JOURNAL AUGUST 2017

35


Managing the

WINTER

BLUES

Shane Way

BY SHANE WAY

If you’re suffering a lack of

motivation when it comes to

getting active lately, don’t

worry, as you’re not the only

one. Even personal trainers

like myself suffer from this

sometimes.

Waikato is famous for its frosty

mornings and bone chilling

temperatures. Unlike other parts

of New Zealand that get the benefits of the

beautiful snowfall, we just get left scraping

ice off our windscreens with an eftpos card,

and for some of us that’s about as active as

we’ll get this winter.

If you’re anything like me, you probably

didn’t choose the cold winter mornings as a

reason to live in Waikato. Having grown up

here though, my whanau are nearby and it’s

where I’ve studied, started my career and

built my life.

Even though I love living here, I find myself

battling the same issue every year – the

winter blues. Because we are good at justifying

how we feel, people may not realise that

the winter blues exist.

We know winter is cold, we know motivation

drops and we know it’s a lot harder

to get up in the morning and exercise, so

we justify it as a social norm and spend the

winter months feeing less than ideal because

it’s what we’re accustomed to.

The winter blues can appear in different

ways. You may face a minor lack of motivation

due to the cold, or you may not want

to trade in the comfort of your bed for a

morning run.

You could also be on the other end of

the spectrum like myself and suffer from

Seasonal Affective Disorder (SAD), more

commonly known as seasonal depression

(yes – it’s an actual type of depression).

Now don’t get me wrong, if you don’t like

the cold, that doesn’t mean you suffer from

SAD, but SAD is a type of depression that

onsets during the winter months and affects

exercise adherence.

It didn’t occur to me that I was suffering

from seasonal depression until I started writing

this article. I went to list the symptoms

and realised I was displaying most of them

- depressed mood and demeanour, lack of

energy, change in sleep patterns, weight gain,

moodiness, stress and anxiousness.

So, whether you are more committed to

your heater than your personal trainer or you

keep telling yourself “I’ll work on my summer

body tomorrow”, it’s time to drop the

excuses, get your motivation back, conquer

those chilly mornings and beat the winter

blues – your way.

Like anything in life, I find taking the bull

by the horns is the best way to start. Admitting

you don’t like winter, you’re feeling lazy,

unmotivated and don’t want to exercise may

36 INSPO – FITNESS JOURNAL AUGUST 2017


sound a bit harsh, but it is exactly where I recommend you begin.

Sometimes we have to call ourselves out, so that we can start

moving forward. Once you’ve made these self-admissions, it will

be a lot easier to make a behavioural change.

Here are my top tips for beating the winter blues and improving

your overall wellbeing...

Become accountable, not doubtable:

Accountability is huge when it comes to setting goals and

achieving them. It can be achieved in many ways, so it’s all about

finding the right way for you.

Keep accountable by telling a significant person in your life

what you are trying to achieve, then ask them for support.

If this doesn’t work for you, then joining a training group, boot

camp or getting a personal trainer may be more suitable.

While there is a cost, I know I certainly don’t like throwing

money away – so paying for an accountability service may be just

what you need to keep motivated.

Do what you love, when you love:

If you have a style or type of training that you love, then stick

to it over the winter months. If there is a barrier for this, then find

a way around it. I know a lot of people enjoy training outdoors but

stop over winter as it’s cold.

Yes, it’s cold for a few minutes until you warm up, so find a way

to keep warm until you’ve acclimatised. If this means dressing up

like an eskimo then so be it.

You have to do what you love, it is so important for your

mental state and overall wellness.

Set yourself up for success, not failure:

Many people try to make drastic changes due to daylight saving

and the decrease in temperature, i.e. time of day they train.

However, this can be a hindrance rather than beneficial. To

succeed I recommend sticking to what you know works for you.

If for some reason this isn’t an option, then brainstorm some

solutions, e.g. talk to your employer and see if you can extend

your lunch break for a gym visit, explaining you will return more

alert, energised and productive.

Try something new, that calls to you:

If what you love isn’t working, then maybe now is the time to

try something new. Something you’ve always wanted to try but

haven’t.

Exercise comes in many shapes and forms, and it’s great to

challenge ourselves in new ways – so bite the bullet and go for it.

Seeing as it is so cold lately, why not try Hot Yoga – a full body

workout in a heated room?

I hope some of these tips help you to conquer the winter blues,

set goals, find motivation and get back into your training. There is

no one-size-fits-all solution, so think about what is making it hard

for you to find the motivation to be active and come up with some

remedies – then trial and error until you succeed.

If you think that you are suffering from SAD, then please reach

out and talk to someone. It’s so important to get help if you need

it and there is always someone who can relate and empathise with

your situation.

A good place to start is talking with your GP who can help you

find the right way to overcome this.

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.

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INSPO – FITNESS JOURNAL AUGUST 2017

37


SLEEP

AND

SPORT

The importance of

a good night’s sleep

is widely recognised

as impacting on

many aspects of life –

particularly if you’re

an elite athlete.

Bailey Mes

Silver Ferns player Bailey Mes knows

firsthand how crucial sleep is to her

recovery process. Together with teammate

Grace Rasmussen, the pair are part of a

new Sealy Sleep and Sport campaign. Below

Bailey shares some insights into how sleep

can impact life and success.

Bailey Mes

Since being selected into the Silver Ferns

in 2012, Bailey Mes rapidly established a

reputation as a dynamic player; her shooting

game, athletic ability and accuracy setting a

solid platform.

Since her Silver Ferns debut against South

Africa, Bailey went on to play tests in the

midcourt and shooting circle, becoming the

150th Silver Fern in the process. As well as

being a key performer in the FAST5 Ferns,

the 1.87m player had an outstanding Netball

World Cup 2015.

She has remained a crucial member of

the Silver Ferns team, and while skills, fitness,

strength and nutrition are essential parts of

her success, so is sleep.

Bailey shares how sleep can make all the

difference in sport and her thoughts around

her new Sealy Posturepedic Exquisite bed.

What’s your training regime like?

Very, very busy. During the netball season

(April to July) we have one to two games a

week, as well as two team training sessions of

four hours, and two to three weight sessions.

Our game days are Sunday, Monday or

Wednesday, which might fall as many as nine

days or as little as three days apart. When

there’s a short turnaround, we need a lot

more recovery time. We attend regular yoga

sessions to help us relax.

Is it hard to sleep after a game?

After a game, you’re so wired, as you don’t

usually get off the court until 9.30pm, then

you have to warm down and it’s usually midnight

(at the earliest) before I get to sleep. It’s

hard to get to sleep post game, but a great bed

helps. Sometimes I’ll watch the game back,

but that isn’t always a great way to relax. It’s

also much harder to sleep after a loss…

What are your thoughts of sleeping on a

Sealy Posturepedic Exquisite bed?

It’s amazing. I’ve graduated from my

flatmate’s slat bed to a Sealy Posturepedic

Exquisite bed and I can absolutely tell the

difference. There’s nothing better than

getting into a new, freshly made, comfy and

supportive bed.

Why is a great rest and good night’s sleep

so important in sport? And for your general

well-being and mindfulness?

It impacts everything, you don’t get as much

out of anything you do if you’re tired. You

won’t get the most out of your training and

ultimately won’t enjoy what you’re doing

as your body won’t recover as fast - you’re

constantly playing catch-up. Mentally everything

feels and seems a bit harder too. You

come to appreciate the down time being so

active – so it’s nice to have an amazing new

Sealy Posturepedic Exquisite bed to enjoy

my recovery in.

What are you reading and/or listening and

watching at the moment?

I’m studying a diploma in Digital Photography

extramurally. I moved back to Auckland

in December, and although it was hard to

leave Christchurch, I’m glad I made the

change. However, it means I’m reading a

lot of course notes. I love the Stolen books

too, which are all handwritten or illustrated

– nothing digital, all analog. I’m also

reading a typography book, which I find

interesting, although I’m not sure everyone

would? Listening to music is a big one for

me too, it helps me hype up when I need to,

then also helps me relax, depending on the

tune. I have a lot of playlists, depending on

my mood, and listen to a bit of everything.

I appreciate folk music when I’m resting,

relaxing, reading in bed.

What’s your favourite quote or motto?

I found a quote by Jim Elliot and I wrote it

down because I think it’s important ‘wherever

you are, be all there’. I’m also a big fan of

‘feel the fear and do it anyway’.

38 INSPO – FITNESS JOURNAL AUGUST 2017


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39

358891_HMZ


FUNCTIONAL

FITNESS

This month’s guest columnist Anna Kingi shares her

conversations with Turbo Nan, her thoughts around why

we struggle today and how burpees can save us!

Today I visited my 87-year-old Nan. She

has five kids, 13 grand kids and nine

great grand kids. She has worked on a

farm since the war days. She annually breaks

a rib falling over in the paddocks because

she’s Turbo Nan and won’t slow down. She is

strong and hilarious!

She made us have her wake at her 80th

birthday because she said funerals are “too

expensive”, so best combine them with a party

to save costs (plus you can see what people

would say about you!) No kidding. There was

her coffin and everything and it was a lovely

occasion.

Anyway, we were sitting in the sun, talking

about the old days and watching my kids

playing. Nan is full of “you should do…”

statements, as most loving grandparents are.

I was getting the usual not-so-tender grilling

about my non-existent vegetable gardens.

I asked her what it was like raising five kids

back when times were tough and what she

fed them.

Like most rural New Zealanders at

the time, it was beef and sheep from the paddocks

and whatever you grew in your garden.

Carrying such a huge responsibility is so

out of my reality. My kids would be starved

if I had to grow the food they ate. Remembering

this woman, along with Pop, broke

in an entire 600 plus acre farm covered in

scrub, by hand with a baby on her back and

shooting rabbits for dinner.

Reflecting on the enormity of life back

then I said “Nan, how on earth did you do

it!?” She just calmly answered back, “well…

you just keep going”.

Generation bleh

You. Just. Keep. Going…. I freakin’ laugh at

the amount of self-help/personal growth/

happiness/fulfilment books there are on the

market (and I’ve read a fair few). Our generation

is struggling to motivate ourselves in

every area.

So, authors write thousands of words formulating

philosophies or little mind tricks to

help cope with life. But maybe the solution

is not so complex? Simply put - you just keep

going.

I think that Nan would have repeated this

mantra her whole life and never thought

anything of it.

These days I Google “how to manage three

kids and housework”. What a joke! I genuinely

think I have a tough run some days.

But yes... I am just another human from

the “millennial” generation. Lots of chutzpa

and not a lot of direction, other than 100,000

different directions simultaneously.

So, what gives? Why are we so...lost...

sometimes?

Enter… Burpees

Husband (who is a fitness instructor) was

talking about why he programmes burpees

in so often. “Because they’re hard out cardio

and they’re just s**t!” You will often hear “I

HATE BURPEES” from anyone who has to

do them. They are hard slog. To Nan and so

many of that generation, ‘doing’ fitness is so

out of their reality, because being ‘fit’ wasn’t

a choice, it was a survival necessity. Working

the land is the original ‘functional fitness’.

I think movement gave a huge amount

of purpose to a human being. I began to formulate

an opinion that perhaps we humans

need physical suffering to be balanced. Not

suffering in the form of torture of course

(although, some people see workouts as torture).

Some of us have to plan brief amounts

of physical hardship into our lives now via

a gym membership, because many of us

simply aren’t in survival mode any more. We

think too much and move too little.

The better life

I think of the irony of our ancestors working

so hard, just go give their offspring a ‘better

life’. Most of us in New Zealand are living

this ‘better life’, yet we are struggling like

mad. Depression, anxiety and stress-related

disease is rampant.

Why? There are thousands of theories

about why we’re mentally struggling

amidst prosperity. I can partly put it down to

the simple fact that we have the time to think

about being sad, or hurt or lost or rejected. I

think about the one time I huddled up under

my covers, crying to myself, thinking “I can’t

cope with the demands of domestic life any

more. It is just too hard”.

I’m not playing down the incidences of

broken parenthood. It is real. We are broke.

Life is complicated now because of the luxury

of easy survival. 100 years ago, I’m sure

parents felt overwhelmed too.

Starving kids because your food crop

failed? How’s that for stress!? But you didn’t

have the time to sit and get so deeply

depressed. Well you could, but your family

would die faster. So, we have this situation

where our brilliance and ingenuity mean it’s

now easier to physically survive, but it seems

we changed the survival game to a ‘survive

your own mental stress’. So, what’s the point?

What links do the mind and body have?

Perspective

I have just finished reading Viktor Frankl’s

40 INSPO – FITNESS JOURNAL AUGUST 2017


“Man’s Search for Meaning”. It’s a great short

read with a heap of insight from a prisoner

of war.

Being a psychiatrist, he had a unique

way of observing captivity in concentration

camps in Germany. He watched what

happens when your mind gives up. The body

follows suit and you pass away. They were all

starving, sick and beat down. But mentally

giving up or a “this is too hard” mindset,

could literally seal your fate.

He wrote much about the nature of man

(you’ll have to read it yourself). He thought

many of our modern day mental problems

were in part due to boredom! Say whaaaaaat?

I guess when you consider that procuring

food took up most of your day back when

there wasn’t much time for sitting down and

thinking about your sadness.

I think mostly It’s easy to survive now.

We’ve lost purpose and the motivation that

used to be the sole driver of the whole of

humanity We have a long legacy of busting

our butts physically just to survive.

Same DNA - physical struggle + increased

mental stress = the imbalanced human! So,

if you don’t have to work hard to get your

food anymore, then you have to be deliberately

physically active in order to keep that

balance that your physiology demands on

the innate level.

More than just positive self-talk

In another true story of the mind carrying

the body, “Unbreakable” is based on the

life of Louis Zamparini, written by Laura

Hillenbrand.

After Louis’ bomber was shot down over

the Pacific in WW2, he was one of three that

survived the initial crash, then one of two to

survive 47 days lost at sea on a life raft.

One of the guys, right from the outset,

was like “we’re going to die, we’re going to

die”. Then he snuck their ONLY ration of

chocolate and ate it all for himself. Dick

move! (Sorry dead fella).

Sure enough, that guy died within days

with no external wounds. His mind gave up

and body followed suit. Yet Louis and his

comrade went on to survive for more than

two months with no food or water apart from

what they gathered from the ocean or above.

They kept each other mentally sharp by

asking each other questions, remembering

recipes and song lyrics. They knew if they

lost their minds it would be the end.

There will be so many more extreme

stories like these, where we see mind alone

carrying a human. If our minds are SO

powerful to overcome otherwise death, why

do they enslave us with anxiety/depression/

addiction? Is there a way to cultivate mental

strength, without the pressure of life/death

scenarios?

Yes! Get comfortable with discomfort.

Work out!

Packing my bags and leaving

comfort land

Hi, I’m Anna and I’m a brain. I read and

write and do a bucket load of thinking.

My hands are soft and my nails are long. I

certainly don’t exercise! Or I didn’t until my

husband and I opened a gym 10 weeks ago.

Since transforming from a zero times a week

work-outer to 4-5 times, I have noticed my

ability to win the mental war getting that

much better, inch by inch.

Each time I suffer through a hard workout,

I grow mental strength. Why? Because I

overcome the drive to avoid hard slog, and I

go harder than I thought I could.

You completely exhaust yourself, then

the husband says: “one more round, but this

time faster”. And you are like ‘nahhhh, can’t

be done.’ But you do it.

Growing mental resilience wasn’t something

I expected out of exercise. I can’t convince

anyone of this change but you’ll figure

it out when you make it.

Everyone knows how ‘good’ exercise is

for you, but some of us won’t go there at all

(watch Mel Robbins talk about how we’re

wired to avoid discomfort).

It turns out I just need that regular 30-60

mins of pushing myself until I go beyond

what I think I could. Every time you hit the

rep you aimed for, or lift a weight you previously

couldn’t, you grow.

TBH, I still don’t ‘enjoy’ the hard work (I’m

only human!), but I do enjoy ‘suffering’ alongside

others in a group fitness situation. Living

life in my own comfort land wasn’t working

out for me so well. So, without overthinking

why I should avoid physical struggle, I

go - work and sweat, rinse and repeat, don’t

think. (Added bonus, you can’t actually be

your usual busy brain when you work out.

You are so focused on it that you forget

everyday stress. It’s like a forced holiday for

your brain.

About Anna

Anna Kingi describes herself as a new

fitness enthusiast, currently enjoying

strength and conditioning classes and

HIIT.

With three children aged under six,

she is kept busy home schooling and

her six-year-old now joins in morning

fitness sessions. Anna’s husband, an

ex-policeman and certified Crossfit

and personal trainer, recently opened

a gym in Mangawhai where the family

are based.

“Our goal is to encourage all types

of movement for all types of people,

hopefully in a fun and supportive

environment,” she says.

“For myself, I want to be strong

and fit, to inspire my children to have

a lifetime of good movement and

confidence. My passion is understanding

the human in its holistic form.

We are beautifully complex

creatures with so much to give, but so

dogged with hang-ups that prevent us

from being our true awesome selves.”

The 29-year-old has a BA with

double major in Education and

Anthropology from the University

of Auckland and admits that she

spends much time thinking about the

psychology of fitness.

For more information and thoughts

from Anna, visit levelmovement.nz

As for Turbo Nan, she is testament to

hard work and living life fully present. She is

still impressively mobile today although her

body is now coming near its end. She’ll still

scramble down a hill to grab some baby loquat

trees for me to plant, or reaching in the

trees to get me mandarins.

Nan won’t know what a burpee is... but I

reckon if she did, she could do one.

So be true to your ancestors and use your

body for good, instead of carrying around

the illness of that misused ‘better life’ they

made for you.

Go and grow mentally stronger by planning

some physical hardship and it will help

you cope with the over complex world we

live in now.

Give your overworked brain a break and

put that beautifully designed body to work!

INSPO – FITNESS JOURNAL AUGUST 2017

41


Coping with life

CHALLENGES

Life can be like a roller

coaster – sometimes it’s great

and thrilling and sometimes

it’s just scary and stomachchurning.

Have you noticed how some people

approach life with confidenece and

excitement, while others face it with

trepitation and worry?

Worry is a normal emotion. We all experience

it. However when it becomes intense

or prolonged it can have a major impact on

health and our quality of life. It’s important

to watch out when worrying is beyond developmental

appropriateness, causes significant

distress or interference and has been present

for long periods.

In children this is more than two months,

and in adults longer than six months. Long

term, intense worry is indicitive of an anxiety

disorder.

Anxiety disorders are the most common

mental health concern for children, teenagers

and adults. It is estimated that 20 percent

of the population, including preschoolers,

experience significant emotional distress

and this increases with age. This statistic can

increase to 25 percent in particular groups

of people, especially those living in lower

socio-economic areas or the elderly.

Often the difference between someone

who overcomes life challenges and some

who are overcome by them, is their resilience.

Resilience is a person’s ability to cope

with stress and hardship – their abilty to

‘bounce back’.

Can we empower ouselves to become

more resilient and face life with more confidence

and excitement? Absolutly YES!

Jenny from Jenny Bell Oranga (Hamilton

based) states: “We all cope with challenging

times in our life and it is important to have

the tools to successfully come through those

challenges. Arming ourselves with effective

skills and techniques creates a sense of control,

enabling us to be proactive in life rather

than reactive.

“We use a number of evidenced-based

techniques that are useful in helping people

become more resilient. These include

focusing on mindfulness and attention

training, thought challenging, identifying

and building support networks, advanced

problem-solving strategies and conflict

resolution training.”

Jenny Bell Oranga is a licensed partner

with Dr Paula Barrett of the internationally

renowned FRIENDS programs.

The business offers four developmentally

age-approprate FRIENDS programs to cater

for children from 4 years of age up to adults

of 104 years of age.

These programs focus on building social

and emotional resilience in a simple and well

structured format, they are evidenced-based,

well researched cognitive behaviour programs

and endorsed by The World Health

Organisation.

“Our clients feel more empowered to

cope with life’s ups and downs because there

is a sense of control when you have practical

tools and skills to effectively cope with

difficult situations.”

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

42 INSPO – FITNESS JOURNAL AUGUST 2017


BOOK

CORNER

However fast the pace of life, carve out

a small window of time to stop and

immerse yourself in a good read. We share

some of our favourites enjoyed over the

winter months.

The Airbnb Story

By Leigh Gallagher

Penguin Random House

With an increasing number of people

looking for alternative/quirky travel

arrangements, Airbnb has become

a global phenomenon and changed

the face of accommodation. Find out

the story behind the success – a $30

billion success. The idea stemmed

from two broke art students and

friends. Joe Gebbia and Brian Chesky

dreamt up a plan to pay their looming

rent by creating a platform to link

travellers with accommodation

options, on the back of a major

San Francisco event. Thanks to

their concept, homeowners around

the world have hosted guests in

everything from spare rooms to tree

houses, cabins and even a houseboat.

It’s an interesting read and will have

you eyeing up spare space in your

home with an eye to becoming a host.

My Not So Perfect Life

By Sophie Kinsella

Penguin Random House

Katie Brenner wants the perfect life

and appears to be living it – or is she?

Desperate to live up to the lifestyle of

those she envies in London, especially

her boss Demeter, she reaches for the

sky, only to crash and lose her job in

the process. With no option but to

move home to Somerset and help

her dad with his glamping business,

she swaps her wannabe-Pradas for

gumboots and a life of misery. But

life out of the fast lane is full of

unexpected twists – and people – and

maybe even opportunities? When she

and Demeter cross paths again Katie’s

new perspective has her seeing things

in a new light. Packed with hilarity and

witty insights, this is a fun read with

plenty of chuckles along the way.

Daylight Second

By Kelly Ana Morey

Harper Collins

Phar Lap has long captured the

imagination of the nation and

now Kelly Ana Morey brings the

champion racehorse back to life.

She revisits his astounding success

and the people whose lives he

affected. The book follows Phar

Lap’s journey and intertwines with

the tragedies and glorious successes

of the times. It’s a roller coaster

read; a reminder of the reach of the

mighty horse, a fascinating peek

into the life of his strapper Tommy

Woodcock and all in all a thrill of

a ride.

The Burial Hour

By Jeffery Deaver

Hachette

In true form, Jeffrey Deaver

delivers another cracking Lincoln

Rhyme suspense adventure.

Tracking a killer called the

Composer, the chase requires a

battle of sharp wits and forensic

expertise. Enter Lincoln Rhyme and

Amelia Sachs. The pace is speedy

and the sense of intrigue heightens

as the puzzle unfolds. Plenty of

clues lead your mind astray and it’s

a slow gradual reveal of a mystery.

Enjoyable and don’t be surprised

if this one turns up as a movie

someday soon.

The Woman in the Wood

By Lesley Pearse

Penguin Random House

I don’t need a lot of convincing to

open a Lesley Pearse book and once

again the author didn’t disappoint.

When 15-year-old twins Maisy and

Duncan lose their mother to an insane

asylum, it is just the beginning of

their trouble. The pair are left by their

father with a grandmother, who is

cold and unable to show any affection.

Then Duncan disappears and no-one

seems to care except Maisy. Who is

the woman who lives in the woods

and about whom rumours swirl? Settle

down with plenty of time for this

page turner as you won’t want to put

it down.

INSPO – FITNESS JOURNAL AUGUST 2017

43


BEAUTY

SPOT

Wiki skincare

Wiki Skincare is a delicious

collection of New Zealand

made skin goodies – made with

passion by Wiki Waitai.

Having grown up in a family where

homemade ‘gypsy concoctions’ were often

used for healing and ailments, motherhood

was the catalyst for Wiki to develop her

own skincare range.

She began making skin balms and

natural oil moisturiser to replace the

expensive natural oil moisturiser she’d

been using.

“When our first son (of two boys)

arrived, it was a luxury I couldn't afford

any more, but a luxury I still wanted...so I

set about making my own,” she says.

“It took almost a year to create my face

oil, to refine and balance the different oil

ingredients, but with loads of support from

whanau and friends it is now a daily face

moisturiser I am very proud of.”

Wiki’s Nourishing Face Oil is 100%

natural and ideal for sensitive skin.

Handcrafted and made in small batches,

the Wiki collection includes mineral soaks,

face and body oils, body and facial scrubs,

cleaners, toner, etc.

“We all have different skin tones and

needs and my whole ethos is about

providing luxury products with effective,

active ingredients at affordable prices. The

majority of my ingredients come from

New Zealand or the Pacific and I try to use

as many local products as I can.”

Packed with loads of organic goodness,

each product has its own natural aroma

and is made from natural ingredients, with

no nasties and no secrets.

The collection has quickly amassed fans

throughout New Zealand and Australia.

Treat your skin to some natural goodness.

wikiskincare.co.nz

>WIN

Treat your skin to the benefits of

natural New Zealand skin goodness

with an awesome prize pack from Wiki

Skincare (wikiskincare.co.nz).The Wiki

Winter Nourishment Pack (valued at

more than $100) includes Invigorate

Body Oil, Illuminating Body Scrub and

Mineral Soak Cacao Coconut .

To enter, email your name, address and

contact details, with WIKI in the subject

line, to win@inspomag.co.nz or enter

online at inspomag.co.nz

Entries close August 31 2017

Sweet dreams

Make your sleep extra sweet, knowing

you’re treating your skin as you

grab some zzzzz. Enjoy a 20 minute

power nap as your Aspect Gold Probiotic

Sleep Mask works its magic.

The luxurious hydrating mask infuses

skin with probiotic rich ingredients, leaving

skin feeling nourished, comforted and

soothed.

Packed with goodies like aloe vera, acai

and Argan oil, simply apply in the evening,

rinse off after 20 minutes and then enjoy

the ongoing benefits (the mask will not dry,

allowing moisture to continuously infuse

into the skin).

aspectskin.co.nz

Super Handy

Show your hard working hands

some love, with the latest release

from the delicious Go-To

skincare range.

Jammed with lush butters and

powerful antioxidants to keep hands

nourished and protected, Super Handy

been painstakingly created so it’s

neither greasy nor sticky.

That means you can treat your

hands and return to any tasks at hand

(texting/typing/tennis) straight away.

The added bonus is that it smells

yummy too.gotoskincare.com

Kiwi goodness

For skincare which

takes its inspiration

from traditional

Maori recipes and native

ingredients, Aotea’s skincare

range is nothing but pure

goodness.

The 100% natural range

consists of a medicinal grade

manuka honey, a kawakawa

balm, a manuka face cream

and a kumarahou soap.

Indulge your skin and

wellbeing and treat yourself

to a little Aotea.

aoteamade.co.nz

>WIN

Enter to win one of three fantastic prize pack of

Aotea goodies. To enter, email your name,

address and contact details, with AOTEA

in the subject line, to win@inspomag.

co.nz or enter online at inspomag.co.nz

For more details on Aotea, check

out aoteamade.co.nz instagram: @

aoteamade facebook.com/aoteamade.

Entries close

August 31 2017.

44 INSPO – FITNESS JOURNAL AUGUST 2017


HAVE A

HEALTHY

WINTER

BY MONICA VAN DE WEERD

Everyone seems to have been

affected by a winter bug of

some kind this year. The

main symptoms have been

a dreadful cough with the

addition of blocked sinus and

sneezing.

The cough seems to have lasted for

weeks, and people are finding it difficult

to get on top of. It also seems to

spread easily.

So, if you have not yet been affected –

here are some tips to keep your immunity

strong. It’s not a complicated list to follow

and starts off with the basics:

– Drink plenty of water

– Get plenty of sleep

– Take Vitamin C daily as prevention.

The moment you get a sniffle, think about

taking herbs for your sinus. I recommend:

– horseradish

– garlic

– marshmallow

– fenugreek

These can be bought in therapeutic

combinations, in liquid tinctures or capsules.

There are wonderful combinations suitable

for children also.

If you’re looking for a home remedy, prepare

a bowl of boiling water and add essential

oils of peppermint, eucalyptus, lavender,

pine or tea tree. Place a towel over your

head – and breathe in the aroma and the oils.

Also think about burning these oils in your

home or work place. Aromatherapy oils are

anti-bacterial, so make sure you have got the

real plant essential oils to ensure results.

For that lingering cough, I recommend

that you drink lemon and honey drinks –

and suck those lozenges. You can get lozenges

in so many ways. There are zinc lozenges,

lozenges with probiotics, elderberry chewy

lozenges and the old fashioned honey and

propolis.

Also try therapeutic throat sprays with

ingredients like kawakawa, echinacea, propolis

and thyme. Use those aromatherapy oils

again by placing a few drops on your hanky

or place them in an oil burner. Thyme, peppermint,

tea tree and rosemary are lovely to

smell and support against congestion.

For congestion in your lungs, try the herbs

– Horehound

– Elecampane

– Comfrey

– Marshmallow

– Ginger

Again these herbs come in capsules and

liquid tinctures. I recommend you go for the

more therapeutic version and seek professional

advice for the best results. When you

do, you should be able to get better faster

and cleaner. No cough should hang around

for weeks so if it is, it could mean your body

is not strong enough to dispel the core of the

infection.

Talk to the specialists – and get the right

results. Always take as directed and if symptoms

persist talk to your health provider.

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.

.naturallyhealthy.co.nz

INSPO – FITNESS JOURNAL AUGUST 2017

45


“We were never

taught the basic, yet

highly important,

mental and emotional

skills of mindfulness,

self-awareness and

self-love at school.”

Body image and

DISORDERED

EATING

BY DANIELLE ROBERTS

It’s not unusual for me to

spend most of my time with

clients discussing the way

they feel about their bodies

and the way they feel about

their relationship with food.

A

recurring theme seems to be surfacing,

as to how a lot of people desire

to be healthy or are feeling the pressures

of society to achieve a particular look in

order to be considered fit and healthy.

However, through this journey they can

lose appreciation of their bodies. Their view

of themselves becomes distorted and they

develop a disordered way of eating.

In my personal and professional opinion

there doesn’t seem to be much difference

between emotional eating and disordered

eating, as most emotions and thoughts which

are not serving us, create the disordered

eating in the first place.

In my late teens and early 20s, my high

achiever perfectionist mindset combined

with the pressure I put on myself to do well

academically, created mental and emotional

health issues - driving disordered eating

and over exercising and becoming an eating

disorder and obsession with exercise to burn

off the little food I did eat.

This experience originally didn’t come

from a body image issue; it arose from belief

systems where I desired to achieve, but that

pressure to achieve created a scenario where

I didn’t meet my own high expectations, so

then I turned to aiming to improve body

image through food and exercise as my form

of control. Something I felt at the time was

easier to achieve.

It took years to get myself out of this

cycle. When I wasn’t considered to have

an eating disorder anymore, the constant

self-judgement and consistent consuming

thoughts about what my next meal should be

or look like, and the obsessive need to fit in

two hours or more of exercise a day was still

very much still alive.

I sometimes look back on photos before

the eating disorder and think: “ Wow, I was

beautiful, smart and achieving so much at that

time” - yet I didn’t see it because I was overdriven

to be what I thought would make me

happy and successful, but none of it brought

me happiness or the results I was striving for.

I’m not saying we shouldn’t be driven,

what I’m saying is that we should strive for

balance in all areas of our lives, attending to

all areas of health and wellness.

Although 95 percent of my clients haven’t

reached the stage I did with these issues,

I think it’s fair to say that we can all relate

to how limiting and stressful it is to have

thoughts and behaviours affect our happiness

and ability to love self.

Disordered eating is defined by our

behaviour towards the foods we eat, and the

frequency in which we action those behaviours.

Some of these include binge eating,

dieting, skipping meals regularly, self-induced

vomiting, obsessive calorie counting,

self-worth based on body shape and weight,

misusing laxatives or diuretics, fasting or

chronic restrained eating.

Please note, this is very different from

when you practise a mindful approach to

your health and nutrition. With a mindful

approach; some days you may eat less than

others because you are physically not hungry,

or some days you may fast because your

digestive system is playing up, etc. To eat

mindfully is to work with the body, to learn

to listen and acknowledge cues it gives you

to action certain things that will help bring

better balance to you physically, mentally

and emotionally.

To learn to work this way with your body

is beautiful and freeing. It does take practise,

time and patience but is extremely rewarding

in the end. Hopefully you can see the clear

46 INSPO – FITNESS JOURNAL AUGUST 2017


difference in these attitudes towards food

and your body.

I would say a large percentage of us would

have looked at five or six of the points I mentioned

(binge eating, dieting, skipping meals

regularly, self-induced vomiting, obsessive

calorie counting, self-worth based on body

shape and weight, misusing laxatives or diuretics,

fasting or chronic restrained eating) and

recognised that “Oh yes, that’s usually what I

fall into when I desire to make improvements

to my health, lifestyle and fitness”.

This is from the negative thought systems

and emotions we have attached to this, such

as fear of failure, desire for perfection rather

than growth, lack of self-love, lack of self-acceptance,

comparing ourselves with others,

lack of patience and working in partnership

with the body.

We were never taught the basic yet highly

important mental and emotional skills of

mindfulness, self-awareness and self-love at

school. Academia has focused on breeding

intelligence without learning the ability to

love and inwardly nourish one’s self, which

has created the belief systems in society

which feed our self-judgement and the

patterns of stress, pain, guilt, fear, obsession,

frustration, anger.

These are all things that stop our health

and happiness from thriving. It may seem

like an unusual topic to bring light to these

issues, but it is the perfect gateway for each

of us to take back our own empowerment to

make these changes within ourselves. It also

encourages others to see and desire to make

these changes too.

To love self is to not see yourself better than

another, it is to appreciate, accept and love

yourself for all things. It is to be able to give

back to yourself the things which will aid your

growth and progress, will aid you to achieve

your desires (without force and pressure).

Self-love gifts you a deeper understanding of

yourself and your own truth so you don’t get

caught up in everyone else’s vision of success,

of the way we should look or should be. It

allows you to stand strong and not be afraid to

be who you are (without your own judgement

and the fear of others’ judgement). Learning to

build this kind of self-love foundation for your

life takes time and inner work but it is a truly

rewarding and empowering.

Body image and

disordered eating in sport

There are some sports where athletes are expected

to have a certain standard of physique

in order to be accepted in that sport. These

pressures filter through many areas of society.

I like to highlight this topic as I have been

observing recently many of my younger

teenage clients under increasing pressure

to not only succeed in their sport, but also

look the part. The pressure is either coming

from themselves or from their parents. I

understand that it doesn’t help that athletes

in higher ranking sports can tend to promote

a certain physique. It is important for teenagers

learn the importance of controlling how

they choose to perceive themselves and focus

on building empowerment and self-love.

Young people need encouragement to build

a desire to accomplish their dreams, while

also encouraging a greater sense of selfworth

and self-love to create better mental

and emotional balance.

“It is important

teenagers learn the

importance of controlling

how they choose to

perceive themselves

and focus on building

empowerment and

self-love.”

Another aspect I find trending with both

younger and semi-professional athletes is

that they have different extremes of disordered

eating where they tend to choose quick,

non-nutritional food choices (here I feel it

can be a combination of things like - thinking

they can eat anything because they are

active with a lot of sport) or doing massive

long-term restrictive eating regimes with lots

of training and not enough nutrients to keep

the body balanced and healthy. It can also

be to do with a lack of education; desiring to

play a sport and playing it, but not having the

nutritional knowledge to back up the greater

amounts of training/ sports they are playing.

What can we do about it?

Rather than waking up in the morning,

looking in the mirror and judging yourself

for the way you look; wake up, look in the

mirror and love yourself for every part of

you. Feel gratitude and appreciation for your

body, and see everyone around your through

these eyes of love, unity and acceptance also.

To change the physical, we also need to

address the mental and emotional elements

that are manifesting in physical behaviours

and choices we make.

Starting tips to undo body image issues

and disordered eating:

Every morning you wake up – before you

put on your make up (yes that is a song)- look

in the morning and into your eyes and tell

yourself, you love yourself, that you appreciate

yourself and that you are enough.

I know this may sound silly to most of

you but if you take it semi-seriously and just

try it on a daily basis for a couple of weeks

observe the changes you feel within. Males,

this goes for you too.

Have a greater awareness of yourself and

how you speak to yourself daily. Rather than

complain about your body, focus on the gratitude

you have for what it does for you.

Practise 3-4 self-love acts a day. These

are things you do for yourself to fill yourself

back up and fill up an inner joy within you.

Try to not make it anything food or intense

exercise-related. Walk in nature, read a

book you love, do a hobby you enjoy, sit in

perfect silence with a cup of tea, sing, dance,

meditate; whatever puts a smile on your

face. If you find yourself using the excuse of

not having time, sometimes we just need to

reprioritise. If you are not happy and healthy

how can you truly give to others.

When we build ourselves on a foundation

of self-love and self-acceptance, we tend to

naturally form a better relationship with food

as we no longer need to compensate for our

mental and emotional challenges with food.

We can learn to practise being more mindful

about our body, when it physically needs food,

focusing on foods that are going to nourish us

for their nutrient density not how many calories,

fats, proteins or carbohydrates they have.

Note that the triggers can be very different

for everyone, wanting to work through these

mental, emotional and physical barriers to

health and happiness. Get support through

a professional if you are going around and

around in circles with these issues.

If you find yourself resonating with

information in the article or you think of

someone who is struggling in this area and

you/they need help, then feel free to contact

me through danielle@fuelnutrition.co.nz

INSPO – FITNESS JOURNAL AUGUST 2017

47


TOP 10 TIPS

for natural supplements

BY KARIN SPICER LIFESTREAM NATROPATH

In an ideal world we would be able to get all the nutrients

we need from our food and live stress free lives. Our

environment would have no toxins or pollution, and genetic

illness would be a thing of the past. Unfortunately this isn’t

the world we inhabit so topping up on nutrients for optimum

health is sometimes required.

My preference is to go for natural,

plant based options wherever possible.

Here are my top 10 tips for natural

choices to support the gaps in our daily

nutrition, or to aid those who have need of

extra support to be the best that they can be.

1

It is important to keep a healthy acid/

alkaline balance internally as long term

acidity can lead to inflammation in the body.

This can manifest as sore joints, muscle

pain, headaches, acid reflux, heart burn, and

many more chronic illnesses. Add some

Lifestream Barley and Wheat grass into your

smoothie for the alkalising properties along

with supporting detoxification, digestion and

the fibre supports bowel health.

Good levels of protein are needed in our

2 diet to support healthy muscles, bones

and cartilage, but it also plays a part in the

health of our organs and tissues. Hormone

production relies on a good protein supply,

including the happy hormones for good

mood. Low protein can affect our energy

levels and our mental focus and clarity. It

helps to stabilise blood sugar levels and

keeps us feeling fuller for longer- a plus with

healthy weight management. Protein from

dairy and animal products tend to have us

heading in the more acidic direction internally

but choosing a plant based protein for

your smoothies has the benefit of having an

alkalising effect and the fibre supports our

bowel health as well.

KARIN SPICER Lifestream’s naturopath and training manager is Karin Spicer. The

naturopath, herbalist, stress management and alternative medicine consultant also

assists with new product development. She writes Lifestream’s informative blog and

trains retailers and the company’s sales and marketing staff on product knowledge. The

qualified life coach is also happy to help customers who call Lifestream for advice on

what best suits their health needs.

Spirulina is the original superfood well

3 known for turbo boosting energy and

enhancing immunity. One of the powerful

plant nutrients, that is unique to spirulina, is

phycocyanin. This is a protein that acts like

an antioxidant to protect cells from oxidative

stress, which means it supports us during

stressful times and provides faster recovery

after exercise. Make sure you opt for a

supplement with high levels of this powerful

nutrient such as Lifestream Spirulina Perfomance

which contains 23 % phycocyanin.

Recent studies have added to the astaxanthin

story of anti-oxidant to support

4

recovery after exercise, healthy joints,

cellular protection, and protection from sun

damage (you still need to wear sunscreen).

Now the research is also showing support

for brain health, memory and mental focus.

Algal plant based sources of this powerful antioxidant

have much higher levels than those

from krill or shrimp.

Magnesium is involved in more than 300

5 chemical processes in our body on a daily

basis, including playing a vital part in energy

production. It supports the health of muscles,

bones, nerves, and heart while supporting

restful sleep, and recovery from stressful

times. Choose either a powder or capsule with

powder inside for easy, fast absorption. Those

big hard tablets can be hard to breakdown if

you have a compromised digestive system.

Just like the Tin Man from the land of

6 Oz we need omega’s to help lubricate

our joints, keep the ligaments and tendons

flexible, and look after our heart. Mental

focus, clarity and our mood also benefit from

taking omega 3. Protecting our plant for

future generations and purity of source are

reasons to consider taking Algal Lifestream

omega 3 instead of Fish oils.

We’ve been told for decades that vitamin

7 C supports us during winter for “ills and

chills” but now we’re finding that our body

48 INSPO – FITNESS JOURNAL AUGUST 2017


needs vitamin C for collagen production for

joint and skin health. Our adrenals also use

it in times of stress. Choose a plant based

supplement as it is easy for the body to recognise

as food and absorb.

A healthy gut is the foundation of great

8 health. If our gut bacteria are out of

balance it can affect our digestion, immunity

and skin health. Taking a supplement like

Lifestream Advanced Probiotics with a broad

>WIN

range of strains to cover multiple areas of

health can have more overall benefit than a

supplement with just one or two strains in

high numbers.

How lucky are we in New Zealand that

9 the growing conditions in the South

Island provide the environment for fruits

and nutritional grasses to grow with really

high levels of nutrients. Our New Zealand

Blackcurrants have three times the anthocyanins

of those grown

in other countries

providing antioxidant

eye health

support. If you are

spending a large amount of time in front of

a computer screen, and finding your vision

is not as sharp as it used to be, then taking

a blackcurrant supplement can be helpful.

Research out of the UK this year has shown

benefits for recovery after exercise for these

juicy little berries as well.

One last flag to wave is about calcium

10 for bones, teeth and nails. Some

people have stopped taking supplements because

of studies reported on inferior quality

calcium supplements made from crushed

cow bones or chalk. Calcium from a plant

sourced supplement is easy for the body to

absorb and utilise.

The Natural choice for

health and nutrition

New Zealand-owned company, Lifestream specialises in ethical,

bioavailable, plant-based health foods and dietary supplements.

What’s more, it’s been around for nearly 40 years. Lifestream’s

premium, natural, plant-based products are formulated to support

health through all stages in life and there are more than 40

naturally plant-based products in the Lifestream range.

We are giving one lucky reader the opportunity to be in to

win the ultimate sports kit to keep them on top their game this

winter season, valued at more than $150.

The sports kit includes:

– Essential Protein Vanilla 850g powder

– Spirulina Performance 200 tablets

– Astazan 30 capsules

To enter, email your name, address and contact details, with

LIFESTREAM in the subject line, to win@inspomag.co.nz or enter

online at inspomag.co.nz Entries close August 31, 2017

Kebabelicious has a range of wrap

kebabs, pita kebabs, Iskender, salads

and grill shish.

You will find us at

64C Victoria Street, Cambridge.

Come try something from our menu

Phone: 07 827 6362

: www.facebook.com/Kebabelicious

Thursday 14th September 6:30pm

Ruakura, Hamilton

www.mitre10.co.nz/local/megahamilton

INSPO – FITNESS JOURNAL AUGUST 2017

49


Survey highlights

Helping motivate kids to

EXERCISE

A recent survey of Kiwi parents found that more than

half of New Zealand children aren’t getting enough

exercise to meet the recommended daily guidelines of at

least 60 minutes per day (1).

More than half of Kiwi children are getting

less than the daily recommended amount of

exercise, with almost a third getting less than

half of that.

56 percent of parents find it difficult to

keep their children motivated to be active

every day.

Almost half of NZ parents (49 percent)

believe that it is difficult to monitor the

amount of daily physical activity their children

are getting.

Around 48 percent of parents find it hard

to monitor the nutritional intake of their

children.

These results have led parents to worry

that their children will become unhealthy

which will lead to health problems later in life

(29 percent) and develop low self-esteem

(8 percent).

About the survey: The survey was commissioned

by MILO, conducted online in 2017

using a sample of 401 parents of school-aged

children across New Zealand.

>WIN

Give your household a kick start when

it comes to motivation and physical

activity. Enter to win one of TWO

MILO Champions Bands and enjoy the

downloadable app and tracker options.

The survey, commissioned by MILO, revealed

that half of parents (56 percent)

struggle to motivate their kids to get

active, while nearly half have difficulty monitoring

their child’s nutritional intake.

To help make it easier for parents, Nestlé

has launched the MILO Champions Squad

– a new activity tracker, with a downloadable

app, specifically designed to help kids have

fun and be active.

Champion netballer, Maria Tutaia, has

been working with MILO to develop exclusive

sporting tips for kids using the interactive app.

“The app is a great way for the next generation

of Kiwi kids to get active, while supporting

parents as they teach their children

how to love exercise, and encourage healthy

eating,” says Maria.

The MILO Champions Band syncs to a

dedicated mobile app which helps to keep

track of physical exercise in an engaging and

positive way.

Children can use the MILO Champions

Band app to create their own interactive

avatar, track their activity, learn new skills

across a variety of sports from international

athletes, and compete in physical activity

challenges with their friends.

When the tracker is used in conjunction

with the MILO ANZ Champions app (which

can be downloaded via the App Store or

Google Play), parents can monitor children’s

physical activity and help them maintain

a balanced diet by using the nutritional

calculator.

Nestlé Oceania Market Nutritionist, Megan

Darragh, says it’s important to encourage

kids to eat a wide variety of healthy foods

when they are young to set them up with

good habits for the future.

“We know from the survey that almost a

third (29 percent) of parents worry that their

To enter, email your

name, address and

contact details, with

MILO in the subject line,

to win@Inspomag.co.nz

or enter online at

inspomag.co.nz

Entries close August 31

2017

children will grow up to be unhealthy adults,”

says Megan.

“The goal of the MILO Champions Band

is to encourage kids to get into the habit of

getting enough physical activity every day,

and to make it something they enjoy, creating

a routine that hopefully will stay with

them as they grow up.”

Every pack of MILO can be scanned using

the ANZ Champions app to reveal exclusive

sporting skills.

More information can be found at

champsquad.co.nz

50 INSPO – FITNESS JOURNAL AUGUST 2017

Fair

© T


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INSPO – FITNESS JOURNAL AUGUST 2017 51

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