AUT Millennium Magazine - June 2018 issue

magazine

Focus on Group Fitness

Commonwealth Games Recaps AUT Millennium Scholarship Athletes BE THE BEST YOU CAN BE

OUR MISSION AUT Millennium is a charitable trust established to help New Zealanders live longer and

healthier

lives and to enjoy and excel in sport through the provision of world-class facilities, services, research and education

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Contents TITLE

PAGE

Message from the CEO, Mike Stanley .............................................................................................4 AUT Millennium Happenings........................................................................................................ 6 AUT Millennium mourns the loss of Jan Cameron ............................................................................8 A collection of our Everyday Champions ........................................................................................9 Vicki Carter - Rediscovering fitness and confidence after baby number three .................................... 10 The science behind Deep Water Running ...................................................................................... 11 Community Group Fitness ...........................................................................................................12 Investment pays dividends for Welsh weightlifters ........................................................................ 14 The benefits of training accessories for swimming.......................................................................... 16 Two new classes added to Gym Group Fitness schedule ................................................................. 18 Competitive swimmer, instructor, refugee .................................................................................... 19 New Zealand – one of the leading countries in antibiotic overuse .................................................... 22 HealthZone massage therapist supports Tall Blacks to Commonwealth bronze .................................. 24 Leaving a legacy for young water polo players .............................................................................. 26 Listen & Learn: The power of knowing your athlete ........................................................................ 28 Minute with a member.............................................................................................................. 30 Workouts vs programmes ...........................................................................................................31 Tracey Lambrechs – Commonwealth Games recap ........................................................................ 32 North Harbour Water Polo Club .................................................................................................. 34 North Harbour Bays Athletics Club .............................................................................................. 35 NorthSport Olympic Weightlifting ............................................................................................... 36 North Shore Swimming .............................................................................................................. 37 Spotlight on the 2018 AUT Millennium Scholarship Athletes ............................................................ 38

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Message from the CEO, Mike Stanley With the shortest day just around the corner it’s hard to believe we are now halfway through 2018. What a year it has been already!

We had the privilege of hosting the welcome home event for our highly successful Winter Paralympic Team. Attended by our Prime Minister, Jacinda Ardern, it was a wonderful occasion to celebrate the success of the athletes and listen to insights on their experiences in Pyeongchang. Adam Hall, Corey Peters and Carl Murphy were highly inspirational and we were proud to be able to offer a space to welcome the team home.

Our Commonwealth Games team returned from the Gold Coast with 46 medals, a record haul for an overseas Games team and third on our all-time list. I’m sure you shared the pride of watching Sophie Pascoe lead the team into the Gold Coast Stadium before winning two gold medals in the SM10 200m Individual Medley and SB9 100m breaststroke.

Outstanding performances followed, from fellow multimedalist Joelle King and gold medal performances from Sam Webster and the sprint cycling team, David Liti, David Nyika, Sam Gaze, Tom Walsh and Julia Ratcliffe. The final weekend truly was the icing on the cake, watching our hockey and Rugby 7s teams who were close to attaining a clean sweep with three golds and one silver.

The Class of 2018’s performances have only been bettered by teams with a home advantage. At the 1950 Empire Games in Auckland, the New Zealand contingent won a staggering 54 medals. These Games were a much smaller affair with just 10 sports and 590 athletes competing (175 from NZ). 40 years later, the 1990 team who competed in Auckland went four better, winning 58 medals across 10 sports. This remains our best ever. 2,074 athletes competed in Auckland, 224 of them our own. Interestingly, the team that competed in

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Christchurch in 1974 won a comparatively modest 35 medals, yet produced some of the most memorable moments. These included the legendary world record-breaking race between Filbert Bayi and John Walker in the 1500m and Dick Taylor’s astonishing win in the 10,000m. Overall, New Zealand sits fifth on the all-time Commonwealth Games medal tally, with 657 medals won by our athletes since taking part in the first edition in Hamilton, Ontario in 1930.

Some have questioned the relevance and importance of the Commonwealth Games. You can be certain our athletes don’t.

Outside of the Olympic Games, the Commonwealth Games are the only senior multi-sport games they get to experience.

Attending the Games provides an effective stepping stone and learning experience for the much larger Olympics Games. With 4,500 athletes from 71 nations, and territories representing a third of the world’s population, the Commonwealth Games offer a rich and diverse world-class competition. Over the years, the exploits of our athletes have helped create our national identity and solidify self-confidence.

Just before the Games commenced in Australia, AUT Millennium hosted two major events – the FINA World Water Polo League and National Age Group Swimming Championships. The success of both events further reinforces that the Sir Owen G. Glenn National Aquatic Centre is a world-class facility. Water Polo New Zealand and Swimming New Zealand are exceptional partners of AUT Millennium who helped to bring these high-calibre events into reality. I want to thank all those involved in running the events and also acknowledge and thank anyone inconvenienced by the influx of competitors and spectators.

In regards to our facility, it’s pleasing to see a couple of small capital projects nearing completion with funding assistance from Sport NZ. A new athletics events and storage facility is about to open alongside the track, which replaces the aging garage that had been in danger of falling down. In the Sports Hall, the roof has been extended for our pole vaulters, which will allow them a full run up while training indoors. I know both will be much appreciated by our track and field athletes and coaches.

We look forward to seeing you around the facility throughout the winter months.

BE THE BEST YOU CAN BE

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AUT Millennium Happenings April - June 2018

By Laura Quilter, AUT Millennium Marketing and Communications Coordinator

Swimming New Zealand Age Group Champs. Image credit: FPS Photos.

A new pole vault runway, three major events, the Commonwealth Games, Winter Paralympics and a fresh look outside the Gym - we’ve had an undeniably busy quarter for members and users of AUT Millennium!

April is always an exciting time for the facility and 2018 was no different. Over Easter, the National Aquatic Centre hosted the FINA World Water Polo League. Featuring 18 teams from nine different countries, the competition showcased international heavyweights from around the globe, including Olympic Gold medalists. New Zealand had three teams in the competition, many of whom had their first taste of

Swim School colouring competition

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elite-level competition. Just two days after the conclusion of the Water Polo League our National Aquatic Centre was once again filled with athletes. The 2018 AON National Age Group Swimming Championships are the pinnacle event for the nation’s youth athletes aged 12 - 18, and the competition attracted more than 500 swimmers. Recent Commonwealth Games bronze medalist, Lewis Clareburt, continued his dominating performances on home soil, taking a raft of national titles and national age group records.

North Shore Swimming had a fantastic Championships, ending on top of the club points tally, almost 200 points clear of second place.

The club, led by new head coach Andy McMillan, won 16 gold, 22 silver and 23 bronze medals.

With no events held in the last week of April, our Swim Schoolers had a chance to jump in for Holiday

Claire Sadler

Intensive swimming lessons. The sessions were a success with a number of young children moving up through our levels. Seven year-old Claire Sadler, who has been swimming with AUT Millennium Swim School since she was four, was especially proud to move up to the Transition class.

On an operational level, AUT Millennium is constantly undergoing upgrades and small changes to better serve our community. The resident pole vault squad can now train indoors during the cooler months with extensions to the indoor Sports Hall runway. The track is expected to be completed very soon and we are looking forward to watching even more vaulters follow in the footsteps of Eliza McCartney and Olivia McTaggart. The AUT Millennium Main Pool has also had a few upgrades to the floor to reduce slipping.

On Level 1, our conference rooms hosted a variety of business and sporting groups, training days and our own Dale Carnegie breakfast event with fellow North Harbour Business Association members.

KEY D AT COMIN ES FOR THE G QUA Monda RTER y 2nd -

AUT Millennium 2018 N is a truly unique Friday Z Ope 6th Ju n Swim organisation. ly: ming Monda Cham Home to a range y 9th p ionshi Friday ps of champions, 20th J Schoo u l y : l H o S lidays unday from sports 8th - T uesda stars to staff, Pan P y 17th acific July: members and Youth W C a h t e a r mpion casual users, our ships Polo facilities and services help thousands of our community members to be the best they can be. Deep Water Running coach and avid runner, Kiri Price, is just one example of an Everyday Champion. An inspiration to those who attend her classes, Kiri ran her 150th marathon in May. It’s ordinary individuals achieving extraordinary things that help make AUT Millennium what it is today, a hub of excellence in sports and community. Thank you to all our users for your ongoing perseverance, positivity and passion for AUT Millennium.

COMMONWEALTH GAMES REPRESENTATIVES FROM AUT MILLENNIUM Bays Athletics • Eliza McCartney, pole vault (silver medal) • Nick Southgate, pole vault • Olivia McTaggart, pole vault North Shore Swimming • Carina Doyle, swimming NorthSport Olympic Weightlifting • Stas Chalaev Grant Robertson, Minister for Sport and Recreation, on site in March. Image credit: Photosport

Tucked away at the back of the facility, AUT Millennium Accommodation has had a busy few months. Prior to the Commonwealth Games, the Silver Ferns, Malawi netball, and a group from Weightlifting Wales were guests as they prepared for competition on the Gold Coast. During the New Zealand Badminton Open in early May, players from Malaysia, Thailand and India were based at AUT Millennium for the event held at the North Shore Events Centre.

In March, Minister for Sport and Recreation, Hon. Grant Robertson, visited High Performance Sport New Zealand to experience the daily training environment of New Zealand’s leading athletes at AUT Millennium. During his visit to the National Training Centre, the Minister met with athletes including Dame Valerie Adams, Black Sticks hockey players and the New Zealand Women’s 7s team, and learned about the medical and performance health support available to them.

• Tracey Lambrechs • Vester Villalon COMPLETED PROJECTS Sports hall roof extension and door/wall modification to accommodate a full 45m pole vault runway completed ONGOING PROJECTS New international standard Rekortan track to be laid in the Sports Hall Stadium storage building was completed late May 2018.

Kitchen/Finish Line modifications, including the erection of a solid wall between Finish Line room and new kitchen appliances.

The vacant room between Subway and main reception will be painted and re-freshed for Squash NZ who will lease the space from June 1st.

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AUT MILLENNIUM MOURNS THE LOSS OF JAN CAMERON

was enormous. She was formative in helping establish the aquatics programme at AUT Millennium, which will remain her legacy to the sport.”

Due to this success with North Shore, Jan was recruited as National Coach for Swimming New Zealand, based at the Millennium Institute of Sport and Health, as the facility was known in 2002. It was there she worked with the country’s leading swimmers, overseeing the Athens 2004 and Beijing 2008 Olympic campaigns, and Commonwealth Games swimming teams in Manchester (2002) and Melbourne (2006). Her son Scott inherited his mother’s love for the sport, competing at the Sydney and Athens Olympics, and followed her into coaching at the 2012 London Olympics.

JAN CAMERON 1947 - 2018 AUT Millennium mourns the loss of Jan Cameron, a highly respected and significant part of our history.

Jan’s background in high performance swimming, both as an Olympic and Commonwealth Games medallist and also as a coach, drove the transformation of North Shore Swimming for twenty years. “As Head Coach of North Shore, the way Jan operated and the results she produced attracted top talent. She turned North Shore into the strongest club in the country,” says Mike Stanley, Chief Executive of AUT Millennium. “Her contribution to swimming in New Zealand

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Jan Cameron with her son Scott in 2006 JUNE - AUGUST 2018

AUT Millennium Chief Operating Officer Steve Lindsay, who worked alongside Jan as Head Age Group Coach of North Shore Swimming Club, has many memories of her well-known ‘tough love’ approach to coaching. “Jan was old school, she was extremely driven and expected her swimmers to work hard,” Steve recalls. “Underneath that tough exterior, she was empathetic, loving and generous.

She would do anything for her swimmers, they were everything to her.”

Steve caught up with Jan at April’s Gold Coast Commonwealth Games, where she coached the Australian para-swimming team. While she intended to retire upon returning to Australia, Jan was still heavily active in the sport she loved. Steve says this is evident of her passion for swimming and coaching. “She was one of kind, there’s been no one else out of that mould.”

Our sincere condolences are with Jan’s husband Kevin, Scott, her friends at North Shore Swimming, and all swimmers who benefited from her dedication and expertise.

She will be fondly remembered by all at AUT Millennium.

A collection of our Everyday Champions @autmillennium #bethebestyoucanbe

@rebeccadubber

@northharbourwaterpoloclub

@elevatecoachingnz

@fps.photos

@bream_bay_swimming

@northharbourwaterpoloclub

@pawelchalacis

@therockfm

@lydiarose_henderson

@eric.harbour

@estherkeown

@room32_nx

Tag @autmillennium on Instagram for a chance to be featured! @gluteuspaximus

@valerieadams84

@lauraquilternz JUNE - AUGUST 2018

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Vicki Carter - Rediscovering fitness and confidence after baby number three Weight gain, post-baby bodies and pressure to look a certain way are changes many women confront when entering the world of motherhood.

Vicki Carter understands what it’s like having to adjust to physical changes. As a proud mother to three girls aged five, seven and 15, the 42-year-old struggled to lose weight after her third baby and fell into a period of unhappiness.

Despite spending a year in the gym and seeing some progress, Vicki admitted that getting hot and sweaty wasn’t a feeling she enjoyed. “I put on a lot of weight after my third child,” says Vicki. “I felt invisible, I didn’t feel confident, I wasn’t happy.”

Being surrounded by the message ‘Be the best you can be’ also played a part in Vicki’s desire to feel fit again. The determined mother isn’t one to buy into the ideology that there is a point where you can’t regain fitness, that it’s too hard. As a Swim School supervisor, Vicki sees mums come into the facility every day who are able to juggle large families while maintaining a sense of vitality and energy.

“There was a period where I wasn’t doing much after I had Ruby and I didn’t feel like I was the best version of myself. I decided I was going to change,” says Vicki.

With the weight refusing to budge, Vicki decided it was time to modify her fitness regime. In 2016 she set herself an ambitious goal, to lose 20kg. Vicki knew the journey would be challenging, so she broke it down into small achievable parts. 20kg to lose, one kilogram at a time.

“I knew where I wanted to end up but made sure I did it realistically,” says Vicki

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A self-confessed overthinker, Vicki kept reminding herself that it was simple, eat less and to move more. Not long after setting her goal Vicki found herself in the National Aquatic Centre, flotation belt in hand ready to jump in for her first Deep Water Running class. That session was a catalyst for a journey flooded with fun and inspiration.

“I found my exercise. It was something I enjoyed and it worked for my body. With Deep Water Running, I noticed a difference within weeks,” recalls Vicki.

Exercise preferences range from person to person. Some thrive off high-intensity circuit training while others favour a long, slow jog. Discovering why somebody exercises and what inspires them can mark the difference between short bursts of motivation and lifelong habits. For Vicki, the pool was a place where she felt energised and motivated, it was her happy place. “I would just jump in, well actually do a big bomb, sink down to the bottom and it was like I could escape everything,” says Vicki.

Almost a year since that first class, Vicki is now a regular member. Her love of Deep Water Running has run so deep she now coaches one class a week. When asked what advice the participant-turned-coach would give to anyone thinking of trying the class, she replies, “I would tell them that it works for everyone and that there’s a huge sense of camaraderie within the group. You don’t have to be fit and strong to start. There’s such a range of ages.”

And what about Vicki’s ultimate goal of losing 20kg? As of April 2018, Vicki Carter has lost 15kg. She smiles and says in a voice filled with confidence, “And I’m not done yet!”

The science behind Deep Water Running So, why is deep water running so good for you?

Kiri Price will tell anyone who is interested. Her passion and belief in the activity is palpable in any discussion or class.

She discovered deep water running when injured, so her sales pitches are backed by personal experience. “I was told I’d never run again,” she tells, “but after surgery on my knee, I was in the pool 10 days later. Eight weeks after that, I walked a marathon, and I did 25 marathons in total that year. Running in the pool enabled me to keep going.”

Keep going, indeed. The recent Rotorua Marathon was Kiri’s 150th marathon.

This may all sound too good to be true, but Kiri has the industry qualifications and experience to know how and why it works. She’s a qualified sports coach, aqua instructor and personal trainer, so her belief is also based on technical expertise. Kiri believes deep water running should be in the tool box of everyone, no matter their age or fitness level. “For serious athletes, it can aid your recovery and increase your training volume without increasing your load,” she explains. “For our Everyday Champions, it can be anything you want it to be. You can use it to help you recover from gym sessions, lose weight, burn additional calories, help rehab an injury or to increase your fitness.”

There is also increased blood flow which aids in recovery.

“Hydrostatic pressure increases blood flow by 30%, which aids blood flow into injured areas and flushes out waste products,” Kiri explains. “You can recover from everything from a hard gym session to a serious injury much quicker.”

It’s important to note one thing about Kiri’s classes – they’re not a walk in the park. It is 12 times harder to run in the water than on land. As a result, you burn four calories more per minute than running on land. “It’s a structured training session,” she says. “There’s a warm up, dynamic movements, a series of drills, then we have the workout, a warm down and stretch.”

That isn’t said to intimidate, rather to educate and inspire.

“I coach people in running technique while they’re in the pool, so it doesn’t matter if they are not runners, not at all,” Kiri tells. “I have had people who can’t swim, and because they’ve got a floatation belt on, after a few minutes they feel confident.” There’s also a social aspect not available in other aquatic activities. “As your head is out of the water, you can chat to someone while you’re working hard under the water,” she adds. “You don’t even have to be at the same fitness level to work together.”

If you’re interested in learning more about Deep Water Running please email Kiri Price kprice@autmillennium.org.nz or visit the National Aquatic Centre reception.

The unique combination of non-weight bearing activity, aerobic exercise and total body movements is what makes it an ideal activity for all ages and stages. Kiri has worked with a wide range of clients, including a multitude of runners; older people wishing to increase their mobility; those recovering from strokes and similar medical events; blind and disabled athletes and professional rugby players.

The key lies in how the activity can be adapted to meet each client’s specific needs. In her one-on-one sessions, Kiri takes the time to understand her clients’ level of fitness, injury history and most importantly, what they want to get out of their time in the pool. “I find their ‘why’,” she says. “Every session needs to have a purpose, a focus, be it endurance, fitness, strength or speed. Once that is established, we can start building a session which will work towards their goals.”

Injury rehabilitation is a common way people are introduced to deep water running. In deep water, there is minimal impact stress through the joints. In shallower water, the load through the body is still 50% of what it is on land, resulting in some force going through injured areas.

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Community Group Fitness Make the most of our group fitness classes - members and public welcome!

COMMUNITY GROUP FITNESS TIMETABLE Monday 6.00am 7.00am

Tuesday

Track Running

Wednesday

Thursday

Friday

Track Running

6.00am-7.00am

6.00am-7.00am

8.00am 9.00am

Deep Water Running

10.00am 11.00am

Deep Water Running

Deep Water Running

9.30am-10.30am 9.30am-10.30am 9.30am-10.30am 9.30am-10.30am

12.00pm 1.00pm

Deep Water Running

Adult Swim Squad

Adult Swim Squad

12.15pm-1.00pm

6.00pm 7.00pm 8.00pm

12.15pm-1.00pm

DWR & Adult Swim Squad

12.15pm-1.00pm

6.30pm-7.30pm

Swim Squad DWR & Adult Swim Squad

6.30pm-7.30pm

Deep Water Running (DWR):

What we do in this class: AUT Millennium Deep Water Running (DWR) is an enjoyable and challenging activity suitable for all fitness levels.

Originally developed for running athletes rehabilitating from injury or wanting to improve aerobic capacity, the popular sessions are now enjoyed by all ages, from youth through to the elderly. You will learn proper running technique in the sessions which are designed and led by qualified running coach Kiri Price. With 150 marathons to her name, Kiri can help you be the best runner you can be.

Adult Swim Squad:

What we do in this class: AUT Millennium Adult Swim Squad will help you refine swimming technique, improve aerobic capacity and build aquatic confidence. The classes cater to a range of ability levels and are led by expert coaches who are committed to helping new members feel comfortable and included. Whether you’re building up for your first ocean swim, are a seasoned professional or simply want to shake up your fitness regime, our squad is an ideal option. Distances covered in a session range from 800m - 2.5km depending on your own ability.

Track Running:

What we do in this class: Join our passionate running coach, Kiri Price, for a 60-minute track running session. With 150 marathons to her name, Kiri uses her expertise to guide members through every class.

Monday is a running-specific strength workout combined with easy running. This session is great for strengthening muscle. Please note this may be held on the Indoor Running Track if raining. Wednesday is a speed work session catered to a range of abilities. This class is held rain, hail or shine!

T (09) 477 2024 E aquatics@autmillennium.org.nz 12 W www.autmillennium.o.rg.nz/aquatics JUNE - AUGUST 2018

KEEP SWIMMING THIS WINTER

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BECOME A MEMBER OF NEW ZEALAND’S PREMIERE AQUATICS FACILITY Purchase a 6 Month National Aquatic Centre Membership before June 30th and receive 25% off normal membership rates. Plus mention this ad to receive one FREE entry to AUT Millennium Community Fitness classes!

JOIN TODAY!

W | www.autmillennium.org.nz/winterswim P | 09 477 2024

*Membership deal available from May 1st - June 30th 2018. Deal available for 6 Month Adult membership only. Discount does not apply to senior, student, community & disabled card holders. Pool availability subject to bookings and event closures.

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Investment pays dividends for Welsh weightlifters Three Welsh weightlifters stayed at AUT Millennium in a pre-Commonwealth Games performance camp in March. We chatted with them and their coaches before they headed across the Tasman.

There are a lot of similarities between Wales and New Zealand. Similar population sizes (Wales 3.1 million, NZ 4.7 million), lots of sheep, a love of sport and a fierce rivalry with a much bigger neighbour.

“Beating England is great!” laughs Gareth Evans, the most experienced and decorated member of the Welsh weightlifting contingent who competed on the Gold Coast. This is something Kiwis can identify with, as we love nothing more than beating Australia, but there’s a slightly different feeling involved for this Welsh team. The Commonwealth Games are the only opportunity for Welsh athletes to perform under their country’s flag, rather than part of the combined Great Britain team.

“It’s difficult to explain,” Gareth says. “I see myself as Welsh, and then British. It’s not like I try to perform any better when I’m in a Welsh lifting suit, but there’s just a total different pride involved. For us to be competing as our own nation is really special, it’s a bit more homely

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and heartfelt.” Despite this, Gareth still sees his English competitors as his team mates, having performed alongside them in Olympic qualification and competition.

Weightlifting Wales sent a party of five to Auckland for a pre-Commonwealth Games performance camp; Gareth, promising 18 year olds Catrin Jones and Jordan Sakkas, and two coaching staff spent three weeks at the AUT Millennium Accommodation. The location was scouted

by Performance Manager and 1986 Commonwealth Games bronze medallist Neil Taylor during prior visits to New Zealand with the Lions Rugby team and English age group rugby squads. Coming from a cold Welsh winter, Auckland offered the opportunity to adjust to Southern Hemisphere time zones and temperatures before heading into the Australian heat. “We were only metres from a high performance environment and recovery suites. We were able to self-cater to ensure the athletes were fuelled appropriately and were able to train hard and recover hard,” says Neil.

Neil, Gareth, Jordan and Catrin with Dame Valerie Adams and Tracey Lambrechs.

Ray Williams, Head Coach of Weightlifting Wales, himself a Commonwealth gold medallist (1986), says their Auckland camp was an investment in the final stages of preparation for Gareth, their strongest medal hope, and the future potential of Jordan and Catrin. “These athletes want to make themselves champions,” Ray says, “which makes your job as a coach so much easier. They had completed their strength blocks in the UK, so in Auckland we are looking to be lifting around 90-93% of what we want to open with in Australia, and then start cutting.” Engaged and knowledgeable coaches understand their athletes and how they will respond in any environment. For Ray and Neil, this is knowing that Gareth needs to be ‘scared’ in his first lift of a competition, as he will respond to the challenge of a heavy weight. It is knowing that Catrin’s background of competitive gymnastics gives her the key components for weightlifting. It’s being able to spot the talent in Jordan, a star age group rugby player, and help him develop as an international weightlifter. “We fully expect both Jordan and Catrin to win major medals going forward, and hopefully go to Tokyo in 2020,” Ray says.

While the focus was very much on preparing to compete on the Gold Coast, there were opportunities to unwind and explore. The group visited Takapuna for a swim and a meal, and ventured into Auckland City to see the SKYCITY Vertical Pursuit pole vault event. They also rubbed shoulders with Dame Valerie Adams and often found themselves training alongside the Kiwi weightlifters, who treated them “like brothers and sisters”. For Gareth and Jordan, this was a chance to measure themselves against their competition, Vester Villalon and Stas Chalaev.

“We trained opposite each other,” Jordan says of Stas, “which made me realise he’d be a close competitor in my class. I tried to focus more on myself, though. You’ve just got to make your lifts, and not worry about what your competitors are doing.” Catrin, who competed against another Kiwi, Pip Patterson, also concentrates only on her own performance. “I don’t like to overthink things,” she says. “I don’t worry about who is on the list. On the platform, I’ll have simple phrases like ‘extend and sit’ or ‘keep it close’, which help me focus on what I’m doing.”

Full immersion in a high performance training environment is novel for the group. Despite

weightlifting being in a healthy state in Wales, the athletes still have to support themselves. Gareth, a qualified painter and decorator, now works full time at Conolfan Brailsford Bangor University Sport Centre, while Catrin is studying psychology at Bangor University.

Jordan, who coaches up-and-coming lifters, enjoyed the opportunity to focus 100% on weightlifting. “You train two to three hours a day, but you can use the rest of the time bettering yourself as an athlete,” he says. “We’ve been able to access the gym for stretching, rehab work and contrast therapy/soft tissue massage to enhance recovery. Everything was at our doorstep and it was impeccable. That’s been the biggest difference being in this environment.”

Gareth’s experience on and off the platform was another beneficial element to the youngsters’ preparation. With three Commonwealth campaigns and the 2012 Olympics under his belt, he is happy to pass on tips to the future flag bearers for the sport. Neil emphasises the role Gareth plays in the wider weightlifting team. “The younger members of our squad do look up to Gareth, because he is an Olympian,” he says. “His viewpoints on the sport are taken on board by the weightlifters of all ages.” There is a slight hint of envy, however. During his time in the sport, Gareth has witnessed positive changes which are beginning to pay dividends. “There weren’t the resources to send me to Commonwealth Youth Games, which both Catrin and Jordan have attended, and medalled at.”

Gareth recalls. “Now we’re able to send athletes to those events, and hold camps like this one in Auckland, which is through the hard work of people like Ray, Neil, Jonathan Roberts and Simon Roach at Weightlifting Wales – all people doing positive things for a sport they love. I’m a bit gutted it’s happening towards the end of my career!” he laughs.

He’s not the only one excited about the future of the sport in Wales. “Our governing body is in the best state it’s been for the last 10-15 years. That has cascaded down and our lifters are starting to see the benefits, like this performance camp here,” Ray adds. The group was particularly grateful to Weightlifting Wales for the support they receive at home and the ability to come to Auckland, where they feel they’ve had a solid preparation for the Games. “I can honestly say there hasn’t been a better environment for us in any kind of camp.” Ray says. “We have big appreciation of the professionalism of this centre, for its people, and the people of New Zealand in general – the embrace was second-to-none.”

GREAT NEWS

for the Welsh team – Gareth, pictured top left, won gold in the 69kg class on the Gold Coast! Catrin (53kg) and Jordan (105kg) both hit personal bests in their first senior Commonwealth Games, making for a successful campaign for the group. Congratulations from all of us here at AUT Millennium.

THE BENEFITS OF TRAINING ACCESSORIES FOR SWIMMING Have you ever watched a top swimmer walk into a swimming pool with a bright coloured mesh bag in hand and wondered why they use all that extra equipment?

Are all those training accessories necessary if you’re a regular swimmer just wanting to improve fitness or prepare for an event? Are they important?

Training accessories can provide a number of key benefits for every ability level. When used correctly they can help improve body position, isolate muscle groups and alter the intensity of a swimming session. These benefits are only possible if the gear is used purposefully and correctly.

If you’ve always wanted to try swimming gear but not known how, we’re here to de-mystify swimming accessories to help you be the best swimmer you can be!

Fins: Tips and benefits Long, short, open heeled or closed - there are a lot of fin types out on the market! When used effectively fins can help improve a swimmer’s body position by lifting the hips up and adding propulsion. A much loved training tool, fins can make swimming feel a lot easier.

A few tips for using fins include: • Keep the fins just under the surface and avoid ‘flapping’ on top (your heels should just be breaking the surface) • Great for learning butterfly kicking and swimming • Use for fast speed sets to get ‘up on top’ of the water.

Fins: What to watch out for Much like the pull buoy, fins can become a crutch for swimmers who become reliant on them. For less confident kickers, they’re often a go-to for every kick set.

When using fins stay mindful of: • Not bending the knees. Remember, an effective kick starts from the hips • Stiffness: If you are using a very stiff pair of fins, start with small sets to ease your ankles into the movement.

• They’re addictive!

Head into our Speedo Shop for accessories and advice on how to use them!

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ACCOMMODATION Sports camps, single stays, or teams from out of town?

Book AUT Millennium Accommodation to immerse yourself in a high-performance environment!

Call 19 09 477 20ne i or go onl ur o to book y y! next sta

WWW.AUTMILLENNIUM.ORG.NZ/ACCOMMODATION

JUNE - AUGUST 2018

17

BE THE BEST YOU CAN BE

TWO NEW CLASSES ADDED TO GYM GROUP FITNESS SCHEDULE You may have noticed two new classes when our Group Fitness timetable was refreshed in autumn – K45 and Release It. We chatted with Gym Manager Maria Calderon about the new additions and why Group Fitness is an important part of our Gym services.

The AUT Millennium Gym runs 13 different formats of Group Fitness, with over 60 classes per week. These classes bring variety to the services offered in the Gym, and are constantly reviewed and updated to ensure our members are keeping up to date with industry trends. “There are often boutique gyms popping up focusing on the latest fitness trends,” Maria tells. “Our Gym might not specialise in one of those, but that doesn’t mean that we can’t still offer really good classes which are in demand within the industry. Matching what is happening in the industry is important so we know we’re offering the best experience for our members.”

K45 is a perfect example of this in action. The recent interest in functional training has seen classes starting and specialist gyms opening around the country. Maria developed K45 as an evolution of the Gym’s Burn60 class; a balance of functional circuit training and cardio, with the ability to be adapted to suit any fitness level. “Members are able to come in at any level and progress,” she says.

“There’s two aspects to K45 – increasing fitness, and building muscle strength and proper technique. These are individual things, so members are able to make the workout as hard as they want it to be.”

The variety offered in the class is a big appeal as well, with many members enjoying a new challenge every day, rather than rinse and repeat. “The good thing about K45 is you’re almost guaranteed that the class will never be the same,” says Maria. “One day we could be doing lower body strength, the next core, the next upper body strength.

Different trainers add their own flavour as well, but the fundamentals of functional movements and cardio remain the same.” Trainers move around the room to motivate and correct form, which allows them to cater each exercise to each participant. “Even with a structured circuit, there’s always plenty of other exercises to choose from, if someone

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has an injury we need to watch out for,” Maria points out.

At the other end of the intensity spectrum is stretch-based class Release It. The class has been designed to help look after the body, which is working hard in the gym throughout the week. “The techniques in Release It address the deep muscles which get very tight,” Maria says. “You might have really tight hip flexors or glutes, and if you don’t look after them and let them recover, it will impact your performance and comfort inside and outside the gym.” The class borrows techniques from yoga and pilates, but offers more as well.

“Our experienced instructors have the freedom to dig deeper into anatomy and improve flexibility and strength using techniques which are taught outside of normal yoga practice,” explains Maria.

Aids such as foam rollers, pressure point balls and stretching bands have grown in popularity, and Maria says misuse of these products is common. “A lot of people don’t know enough about how they can be used, so this class is about learning, improving and applying the techniques regularly, whether that’s in the class, at home or in the gym after a workout.”

While Maria acknowledges that Group Fitness may not be for everyone, similar to weight training not being everyone’s cup of tea, she does encourage members to give it a go. “There comes a point in everyone’s routine when you become stagnant and lose that motivation,” she says. “Trying different classes will help with this. They are motivating, fun, and still at a very good intensity level.

They’re a great way to add in what you might be neglecting during your gym visits, whether that’s cardio or strength training.”

Check our website for the latest Group Fitness timetable, or chat to any of the Gym team about what classes might suit your workout goals.

Competitive swimmer, instructor, refugee.

Imagine being able to say that you have lived in three different countries, been coached by 15 different people and worked voluntarily just to be eligible to compete in a sport you love, all by the age of 23. On top of all that, picture having to apply for refugee status just to keep your dream alive.

AUT Millennium swim instructor and competitive swimmer Eyad can say exactly that. After meeting his current coach, New Zealander David Wright, who was coaching in Saudi for a year, Eyad made the decision to move to Aotearoa.

His experiences in Saudi had not been great. With severe restrictions imposed at all pools, Eyad found it almost impossible to train or compete. That decision has already made an impact on the sprint specialist’s career with his performance excelling just four months after arriving in New Zealand. Eyad, who passed high school with an astounding 99%, is part way through a marine engineering qualification but is currently firmly focused on being the best athlete he can be.

The motivated athlete first walked through the doors at AUT Millennium in January 2018. Following an interview for a swim coaching role, Eyad was offered a job teaching the Development and Fitness Squads at the Swim School.

Having created and run his own swim programme in an international school in Saudi, Eyad’s extensive experience coaching children aged six to 16 made him an ideal option to inspire our community’s young swimmers. With more than ten coaches helping his own career, Eyad acknowledges that his experiences as a student and athlete have helped develop his ability to lead others.

When asked what he believes is most important for youth swimmers in the fitness squads aged between eight and 15, he replies “Keep consistent. Don’t just stop for two weeks and then come back with an expectation you will be at the same level. Coming back is hard” Eyad enjoys coaching youth and stresses how important mindset and enjoyment is for children. With so many kids losing interest in swimming as they enter adolescence, Eyad explains how he purposefully varies sessions to ensure each child remains engaged. “I believe it’s important to keep changing,” he says. “I like to keep things different and approach sessions differently. Children at this

age shouldn’t get bored, I want them to leave with a smile after having fun.”

As any parent will know all too well, no two children are the same. With experience coaching for more than four months in New Zealand, Eyad concentrates on coaching each swimmer individually.

“Treat everyone for their own personality, not necessarily their level,” he says. “Find out what they like, what they will accept from the coach. I like to use all the knowledge I have assembled from my various coaches to find something that works for them.”

With his sights set on developing aquatic skills for youth, Eyad emphasises one last point about how he approaches swim coaching. “Never compare swimmers to each other,” Eyad says. “I think it’s important to focus on your own journey.”

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SNZ Age Group Nationals Day Image credit: FPS photos Thanks again & see you again for our next Corys TradeEvent!

20 JUNE - AUGUST 2018 @Joshuahurdling

2018 Primary School Champs

Deep Water Running with Vicki Carter JUNE - AUGUST 2018

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New Zealand – one of the leading countries in antibiotic overuse Written by Dr Mayhew, HealthZone Medical Unfortunately, we as a country are one of the causative factors for increasing antibiotic resistance both here in New Zealand and globally. This needs to change.

There are two major aspects of this – doctor education and patient education. In this article I will be focusing on patient education.

Often I hear from my patients, “My ears hurt, I need antibiotics… My cold has gone to my chest, I’m coughing up gunk, I need antibiotics… I have a wound, I need to apply antibiotic ointment.” But is that correct?

Let’s focus on these three in particular.

1. Ear “infections” – These are very common, especially in small children. More often than not, the middle ear gets blocked by the tube that connects the middle ear to the nose during a cold/flu/virus, which then begins to cause pain as pressure builds. The problem is not bacteria, but the viral effects causing a blockage, increasing pressure and thus pain. In recent years, advice from Starship Children’s Hospital reports no more than 4-5% of all inner ear pain would even have a chance of benefiting from antibiotics. Children under the age of six months especially require close inspection, but it is interesting food for thought! Ibuprofen will often be your best friend to help settle ear pain, taken regularly for 48 – 72 hours.

2. Chest “infections” – A common side effect of a cold/flu/ virus is mucus production down the back of the throat and a runny nose. Often after a few days to a week with a virus, this can then accumulate at the top of the chest, which you then begin to cough up, spit out or swallow. Because this is a natural body response to fighting the virus, this is expected. The latest reports from respiratory specialists have found colour change of the sputum (as a general rule of thumb) is no indicator for antibiotics/bacteria in the chest (pneumonia). If pain increases, shortness of breath occurs or you develop other symptoms outlying that of a normal virus/cold/flu, please get checked.

3. Wound management – Often something done without thought, but our use of topical antibiotic creams is in the same boat – too much. Our skin is a living organ, the largest in the body, and applying topical antibiotics unnecessarily can also result in antibiotic resistance. A clean wound, rash or irritation does not need antibiotics.

Skin specialists are recommending antiseptic wash or

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cream. This is the best approach, unless a wound has grown a bacteria on wound swab testing etc.

None of us enjoy being sick, we all want to do the best we can to fight it off as soon as possible. More often than not, antibiotics are not the answer, and can actually be causing you more harm than good.

As a doctor, daily I am put under pressure from patients adamant on antibiotics. Our goal is the health of you, our patients, but we also want to make you happy and comfortable coming to see us, so we want to try and meet your concerns and expectations! So together we need to change our expectations on what antibiotics are for and their appropriate use.

PH: 09 477 2098

BOOK YOUR PLACE FOR THE JULY SCHOOL HOLIDAYS AT AUT MILLENNIUM!

HOLIDAYS AT AUT MILLENNIUM ARE PACKED WITH FUN, EDUCATION AND CHALLENGE! Children who take part in the Holiday Programme are rewarded with a sense of accomplishment after completing structured activities.

Visit www.autmillennium.org.nz/holidayprogramme for more!

BE THE BEST YOU CAN BE

HealthZone massage therapist supports Tall Blacks to Commonwealth bronze Many of the AUT Millennium community were involved in the recent Commonwealth Games in Australia. This extends to our medical and health professionals at HealthZone, many of whom are involved in supporting national sporting squads. For Shelley Moana Hiha, sport has been her entire life, and in massage therapy, she’s found a way to become a vital part of a sporting team. “I love that I can be involved in competitive sport, and know that I’m helping contribute to an athlete’s performance,” she says.

worth and the value of massage to the team’s recovery.

She’s now a permanent member of the support staff.

Shelley played an important role for the team during their Commonwealth Games campaign in April, alongside the team’s physiotherapist Anousith Bouaaphone. She was a busy and in-demand woman, overseeing the team’s hydration in muggy conditions, player preparation and mobilisation, injury management and recovery. Shelley assisted with the assessment of each player after trainings and games and administered soft tissue therapy as

Shelley (fifth from left) with the New Zealand men's basketball team on the Gold Coast.

Her expertise is certainly valued by the basketball community in New Zealand. Shelley, who has been working at HealthZone since 2003, has been the lead massage therapist for the SkyCity Breakers coming up to her 11th season. Through professional connections, she began working on a voluntary basis with the men’s national side, the Tall Blacks, in 2012, in the lead up to their qualification for the World Cup. By the time the qualification tournament rolled around, Shelley had proved both her

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required. The most common soft tissue dysfunctions for basketball players, other than impact injuries on ankles and knees, are glutes, backs and lower legs. “After travelling, we see a lot of guys with sore backs. It’s not easy being nearly seven foot on a plane!” Shelley laughs.

“With the positions they’re in when they’re defending, scrimmages and the pace of the games, there’s a lot of tension through the glutes and hip flexors. Of course, each player has their individual things as well, and we try to get

through everyone with rehabilitation needs on a two day rotation at least.”

their performance, and to be there as part of the extended New Zealand team.”

In any team environment, there is a myriad of small, but critical, tasks which keep things moving. Shelley takes care of arranging ice for players, sterilises and prepares drink bottles, ensuring the players are hydrating sufficiently with electrolyte replacement. This keeps her busy during trainings and games, while also keeping an eye out for any potential injury concerns. After being with the team for so long, she is an essential part of the squad, and enjoys being involved in more than massage. “I’m one of the cogs in the wheel,” she explains. “I’m not on the outside, I’m fully involved in the daily happenings and helping to achieve the team strategy. I find it so interesting.”

After a long wait, the team lost narrowly to Canada in the semi-final, and had to regroup quickly for the bronze medal match the following day. “The bronze medal match is a unique situation,” Shelley tells. “You’ve got the psychological disappointment of missing out on playing off for gold, the medal you feel you should’ve been going for.

But there’s still a medal to be won. I know that some of our team were still hurting, and I was proud of the way they moved past that, and fought for the win. It might not have been the colour we set out to get at the start, but they deserved a medal. I was proud of them and the way they finished the campaign with a win.”

Following a short stint in the Games village on the Gold Coast, the team headed north to Cairns, where Pool A of the men’s basketball and Pool B of the women’s competition were held. Shelley says there were mixed feelings about leaving the New Zealand base behind. “It was a shame to be away from the rest of the Kiwi team, and all the other athletes as they competed,” she muses.

“On the other hand, I felt like we could focus on basketball without the distractions at the village and get on with the task at hand.”

The benefits of massage for the Everyday Champion

The team’s only loss in pool play was a close battle with fierce rivals Australia, and following a good week in North Queensland, the squad headed back to the Gold Coast for the playoff games. Arriving back in the village on the Monday of the second week, the team went into training camp mode as they prepared for their semi-final on the Saturday. “It was strange, a lot of the other athletes were heading off to compete, some had finished, and we were heading to training every day,” Shelley recalls. “We had to make sure we kept in the right headspace, and watched the loading and intensity on the team.”

They did have a bit of time in this week to make the most of the facilities in the athlete village, and also managed to get along and support other Kiwis. Some of the team went to support track and field athletes, while others rode the emotions of a semi-final shootout win for the women’s hockey team over England.

“It was so exciting,” Shelley says. “Some of our players had never seen a live hockey game, and it really opened their eyes to the skill of the game. We were all in our New Zealand gear and made a lot of noise. We were proud of

Massage helps enhance flexibility and mobility. Whether you’re sore from gym sessions, sitting at work all day, or just want to play with your children pain-free, massage plays a role in helping your quality of life. “Weekend warriors may not be stretching like an elite athlete, have access to ice baths, or be continually pushing their bodies the same way, but the fundamentals of massage and its benefits are the same,” Shelley says. “We aim to prevent injury using soft tissue application, finding tension areas and making them more pliable. It helps people recover faster, they’ll be in a better state both physically and psychologically, and therefore get more enjoyment out of whatever they’re doing.” Educating clients to the point of healthy self-management is the end goal for Shelley, where they become aware of how to prevent problem areas. “If we can educate someone to the point where they don’t feel pain in the first place, can maintain good movement and quality of performance in sports and in life, then we’ve done our jobs as health professionals.”

She believes in the rehabilitation benefits of massage and has been a volunteer board member of the Laura Fergusson Rehabilitation Trust for over ten years. “I completely believe in what they do,” Shelley shares. “They provide genuine rehabilitation to people who otherwise wouldn’t have access to it; those who have suffered strokes, traumatic brain injuries, car accidents.”

It’s fortunate Shelley loves what she does. She’s worked hard to establish herself and works with some of Auckland’s biggest events, including the ASB Classic tennis over the summer, and the recent Golden Homes SwimFest held at the National Aquatic Centre. When she’s not immersed in basketball tournaments, she can be found at HealthZone or teaching massage at Wellpark College of Natural Therapies. “I am living my dream,” she beams. “I have worked very hard to be here, but I feel very fortunate to be able to do this. I am involved in sport and health at an elite level. It never feels like ‘work’. I truly enjoy everything I do.”

Shelley is available for massage therapy appointments at HealthZone.

Call 09 477 2098 JUNE - AUGUST 2018

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LEAVING A LEGACY FOR YOUNG WATER POLO PLAYERS In April, the National Aquatic Centre played host to some of the best water polo players in the world. Locals were able to watch games at a standard never seen before in New Zealand. But it was what happened outside of those tournament games which created a lasting impact for the sport in New Zealand.

combined both men’s and women’s competitions, which translated into bigger operational and logistical requirements. “It is the biggest water polo event this year,” Eelco tells. “We had 18 teams here competing. The World Cup is the only tournament this year which is bigger in terms of numbers.”

Eelco Uri, who at the time of the event was the National Teams Programme Director for New Zealand Water Polo, wanted to ensure the event won over young players and their parents. He did this by ensuring emerging players not only had every opportunity to see elite players in action, but were able to be a real part of the event.

Large numbers of participants means a lot of preparation.

Eelco’s planning, which began after securing the event in October 2017, ramped up after the New Year holiday period, and included organising player visas. Over 200 hotel rooms were required for teams and officials and a well-executed transportation schedule ferried them between their accommodation and the venues.

“This was a great opportunity for youth teams to see the Olympic champions, and how the game is played at the highest level,” Eelco tells. “But I wanted more than that.

These kids can now say they have played in the same pool as the Olympic champions. They’ve experienced a world-class set up.” Local North Harbour players had the chance to play as curtain raisers before the senior games, while others were involved as flag bearers, ball crew or organising water bottles for the international sides. “All of this was about doing more than hosting an event,” Eelco explains. “We wanted to create an experience which would leave the young players feeling connected to the game, and remaining in the sport.”

One of the players who benefited from this was Alex Boyce, 15, whose Rangitoto College Premier side played in one of the curtain raiser games. “It was really cool having the official international set up,” she tells. “It was a totally different environment than what we usually train in.”

Her team spent time with one of the Canadian coaches, who gave them tips before and after their match. The experience had the desired outcome on the young players.

“It was inspirational seeing the best players in the world, and how far water polo has taken them,” Alex says. “I definitely want to represent New Zealand one day, but my main goal is to continue having fun playing.”

There were a number of firsts for FINA at the tournament.

It was the first World Water Polo League event which

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It was also the first time there has been digital signage at an event at this level. While commonplace at the American college level, Eelco believes this will help attract sponsorship to support events going forward. “It gives the event a sense of professionalism, and aids in sponsorship exposure, which is important to ensure we can continue to hold these events in countries like New Zealand.”

All these aspects aligned to make it the most successful water polo tournament hosted in this country. “Water polo has never had this much coverage here,” he says. “We had radio and TV coverage, and four cameras to provide excellent live streaming services to local and international audiences.”

With accessible ticket prices, there were strong crowds for the afternoon and evening sessions throughout the week, giving large numbers of people access to the highest standard of water polo in the world. Coupled with the involvement of local age group players, Eelco’s hope is that the sport grows in exposure and popularity in Auckland and around the country.

Eelco complimented the AUT Millennium reception staff, the operations and aquatics teams for their assistance throughout the event. “They were all fantastic, and really showcased Kiwi hospitality.” He also extends his thanks for the events sponsors, Hygiene Systems, for their support.

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Listen & Learn: The power of knowing your athlete Recently, Dr Craig Harrison, Programme Director of Athlete Development, spoke with Mystics and Silver Ferns defender Michaela Sokolich-Beatson.

I asked Michaela what she thought good coaching looks like.

Here is what she said: “I think it’s a coach who actually listens to their players.

There’s nothing worse than having a coach who’s like, ‘This is how we’re going to do it, and this is it’. And coaches who let you explore and find your own strengths within what they want you to do.”

I think this advice is very wise, and here’s why.

1. Listening leads to understanding An in-depth understanding of your athletes lets you create a learning environment that is best suited to them.

For instance, what are their past experiences, physical strengths and weaknesses, psychological struggles and training likes and dislikes?

Michaela described an experience in her first year playing with the Mystics that sums up this idea nicely.

“There’s a game plan that requires us to keep the opposition off the circle edge, and it’s actually really hard to do. And at one stage, I remember [the coach] turning to us and going, ‘Can you actually do it, or do we need to change the game plan?’ And I remember thinking, ‘I’ve never been asked that before’. You know, coaches normally just let it go.”

Whether about the interpretation of a tactic or the logic behind an instruction, making an assumption about your

athlete’s understanding can lead to confusion. Therefore, qualifying their understanding by asking for personalised feedback, such as what they think is required and whether or not they believe they have the skills to do it, is essential when attempting to teach your athletes something new.

2. Exploration increases learning Michaela expressed a desire for exploration. In fact, this is not a unique to her. Having the chance to play and find your own way of doing something is innate to us all. Unfortunately, when a coach is very explicit about methodology, it mutes an athlete’s freedom to explore. For instance, let’s return to what Michaela said about game plan.

“There’s a game plan that requires us to keep the opposition off the circle edge, and it’s actually really hard to do.”

Here, keeping the opposition off the circle edge is the outcome. It’s an overarching tactic and should, ultimately, be set by the coach. However, how the players go about achieving it (i.e., the methodology), both as individuals and as a collective, should be left up to them. Of course, doing so will likely take longer than if you directed them through it, one instruction at a time, but it won’t come at a cost of your players’ learning and enjoyment.

So, to help your athletes learn faster and achieve more in the sports that they love, remember these two important things: Listening to your athletes increases your understanding as a coach, thus increasing your ability to set the right tasks in training, and; Set the outcomes you want to see, but let your athletes find their own ways of achieving it.

For more on how to get the best of young athletes, follow Craig and the team on the Athlete Development Facebook page, or check out the Athlete Development Show podcast. www.athletedevelopment.org.nz www.facebook.com/AthleteDevelopment

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NAME: Jo Northin LIVES IN: Torbay MEMBER SINCE: 2015 OCCUPATION: Operations Manager WHAT IS THE BEST ADVICE YOU’VE EVER RECEIVED? You are perfect at being you. Don’t try to be anyone else.

WE’RE COMING TO YOUR HOUSE FOR DINNER – WHAT’S ON THE MENU? I’d do three healthy courses. I quite like the pork belly, done in the What the Fat? book (by Dr Grant Schofield, available in the AUT Millennium online store). It’s very nice.

For dessert, I like simplicity. Plums, mango and peaches, with almond meal, mixed in with nut granola. It’s my default dessert. So tasty, especially with a bit of yoghurt.

WHAT’S THE BIGGEST CHALLENGE YOU’VE EVER FACED? I went through a period of passing out, and I wrote off my car twice. They tracked it to my heart stopping, so now I have a pacemaker. That was a huge eye opener for me.

I’ve got a copy of the printout framed, showing my regular heartbeat, then flat-lining. There’s a lesson in that to me – you can make a choice to keep living life. That’s had a huge impact on my thinking. It’s a little wake up call to say ‘I should be making the most of life because you just never know.’

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WHAT KEEPS YOU MOTIVATED? I come to the gym 5-6 times a week. It’s a very energising start to the day, and the coffee afterwards seals it. If I don’t come to the gym in the morning, I feel a bit flat. It motivates me get through the day. Plus, there’s the social side of it, getting to know likeminded people and saying, “good morning” with a smile to them. I like the fact that it’s so personable.

WHY DOES AUT MILLENNIUM WORK FOR YOU? My week is covered. I have personal training with James on a Friday, I do yoga on Mondays, boxing on Wednesdays, K45 on Thursday and a friend and I work out together on Tuesdays. So I have a good balance. I like the fact that it’s so personable, especially in the Gym. I’ve gotten to know all the instructors - I’ll give Tracey a hug when I come in each the morning! And it’s always buzzing here.

Everything is on site. I go to see Ed (Timings, HealthZone Chiropractor). My body is all in line and it makes exercising much better.

Workouts vs Programmes Written by Robert Garza A sound and systematic exercise programme is vital to getting the results you want without getting injured or wasting your valuable time. There is a difference between just doing ‘workouts’ and partaking in a structured exercise ‘programme’.

A workout consists of a single series of exercises that is done in one session, whereas a programme is a series of successive workouts done over a period of time – usually 8-10 weeks. For example, a workout session is like taking a group fitness class and a programme is like a series of personal training sessions.

A group fitness class is a series of general exercises often choreographed to music to work your entire body. It may not be the best for you since the exercises are generalised - by this I mean, not specific to your individual goals. An exercise programme, however, is designed with the intent to address your own individual goals and preferences.

You don’t necessarily have to hire a personal trainer to take on an exercise programme. It can however be very helpful to hire a trainer for their expertise to design a programme for you based on your needs, goals and possible limitations.

There are three crucial components to an exercise programme: technique, consistency, and intensity – in that order.

Technique for Safe and Effective Exercise: First, you must learn the proper form for each exercise. It is a must to know how to execute the exercise with correct form, how to control your repetition speed and range of motion of the exercise. Proper form assures that you are exercising efficiently and safely.

Consistency for Long Lasting Results: Exercising consistently is what allows you to improve and maintain good form. Consistency also leads to continued improvements and gains. If you are not consistent and miss several days, it can cause you to lose your momentum and plateau your progress.

Intensity for Further Progression: Only after you master proper technique and you are consistent with that form do you want to start incorporating what we call intensity manipulations. Changing the exercises or exercise order, doing more sets or repetitions, combining two or more exercises back-to-back, and doing other advanced forms of exercise concepts are examples of increasing exercise intensity.

At the AUT Millennium Gym, our Everyday Champion Programme is a free service we provide all our members which offers you a programme and not just a workout.

Our programme focuses on your goals and takes into account any limitations you may have, creating an exercise programme that will give you great results. So, make the effort and come to the Gym reception desk and schedule your first of seven appointments.

If you have any suggestions for future blog topics, please contact Robert Garza, Senior Consultant and Programming Specialist at rgarza@autmillennium.org.nz

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Tracey Lambrechs – Commonwealth Games Recap

Weightlifter and AUT Millennium Gym staff member Tracey Lambrechs writes a regular blog on the AUT Millennium website. Her latest post gives some insight into her Gold Coast experience.

It feels like just yesterday I was on the Gold Coast, training hard, dieting and enjoying the 30 degree heat. But in reality, I am home, back working and not training. Over the next few months in my online blog, I’ll fill you in on all that happens at the Games in regards to everyday life, training and socialising.

I’ll start at the beginning though. The Gold Coast Commonwealth Games were amazing. The venues were world class and the people were always smiling and happy to help. The weightlifting training venue was a 20 minute bus ride away, as was the competition venue, just in the other direction. We were spoilt with brand new Elieko training and competition gear (my favourite) in the venues.

The New Zealand Olympic Committee also provided a private gym within our accommodation space for Kiwi athletes only. This was ideal for when I had short, sharp sessions. When I arrived, I still had two weeks of training sessions before I competed. The reason I went over so early was so I could drop my last 2.5kgs in the heat, get used to the surroundings and the food that was available.

The village is home to a lot of athletes for nearly three weeks, and is designed to help athletes perform, as well as have some down time and socialise. The village was divided into four areas; each had a certain amount of countries as well as a recreation centre. The recreation centre had a pool, barista and social space where athletes could just hang out and socialise. At certain times, more so towards the end of the Games, they had entertainers in these areas hosting silent discos or holding mini performances – some were very interesting. There is also a massive games hall where they had X-box, air hockey, pool, table tennis, an arcade, photo booth and karaoke.

One of the more popular spaces was the International Zone. There was a salon there where athletes could get their hair done for free, a bar, shops and some days markets were set up with goodies from all different nations. Last but not least, there was some green space with beach chairs set up, and free ice cream and 32 JUNE - AUGUST 2018

smoothies to help cool the athletes down in the glorious hot weather.

The New Zealand team accommodation really stood out and was an area that, as a country, we were really proud of. Having the big “NZ” in front of our space was inviting and a very popular topic spoken about amongst other countries. Our colours might be very plain but they stand out and make a statement.

I get proud just writing about it.

You can find Tracey’s blogs on our website: news.autmillennium.org.nz

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North Harbour Water Polo Club North Harbour Water Polo Club (NHWPC) continues to ride a high in 2018. The club’s senior teams showed exceptional form after securing Senior Auckland League titles in both the men’s and women’s competitions earlier this year.

These successes will give the players even more confidence in the National League season that is currently underway.

Proving their pool of talent runs deep, the Maroon Senior Women’s team also placed second in the Auckland League.

North Harbour Club Programme Manager, Sharon Geary, is delighted with the depth of talent in both teams. “We’ve also been able to attract Californian-based Kiwi player, Eike Daube, to play for our senior women, and for the first time ever, we have a Serbian import - goalie Vladimir Tanovic playing with our men,” says Geary. The pair have brought new energy and skills to NHWPC, who now have a formidable line up for each game. “The players at our club are learning a great deal from Eike and Vladimir,” remarks Geary.

While the club is delighted with their successes, participation numbers are also a point of pride for NHWPC. “This year we have nine under-12 teams who have begun training. There has been big growth in the number of players trialing at all age group levels and we are delighted to welcome back a number of former club members this year,” says Geary.

With a record number of teams in each age group, it’s clear that the sport of water polo is growing. To ensure that players continue to evolve, NHWPC will be sending two teams to the Hawaiian Invitational tournament in August.

This is the third year that the club will be represented. In 2017, both the u15 boys and girls teams won gold in their age groups.

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Dropping temperatures have no effect on the water-bound players. NHWPC are gearing up for an intense winter season with the Pan Pacific Championships taking place in Auckland in July. The club will put forward four teams in each age group (u14, u16, u18 and u20) to compete against some of the best in the world. The number of international teams represented at the Championships is also likely to build on those in 2016 - with Australia, Asia and the United States of America heading to New Zealand.

NHWPC schools competition continues to grow. The intermediate and junior competitions had a staggering 42 teams entered, shattering the former record entry of 33. Flippa Ball is seeing the same success, with 71 teams jumping into the pool each Sunday. The competition provides a fantastic and competitive introduction to water polo.

• Auckland League Champions: Cootes Construction Senior Men • Auckland League Champions: Carlton Party Hire Senior Women • Auckland League second place: Hygiene Systems Senior Women

Interested in trying Flippa Ball or Water Polo?

Find out more about North Harbour Water Polo Club today W www.northharbourwaterpolo.co.nz/ E waterpoloadmin@autmillennium.org.nz

North Harbour Bays Athletics Club North Harbour Bays Athletics Club finished the summer track and field season on a high.

country events are underway with Grand Prix races every few weeks.

The dominant junior contingent had a number of successes in the Auckland Championships and North Island Colgate Games. Winning top club in the prestigious Top Ten competition was a definite season highlight for our growing crop of talented young athletes.

We invite anyone from the community to enter our club Cross Country event at Long Bay on 23rd June.

Our senior members also showcased their talent at the Nationals held in Cambridge. Hours of hard work at training paid off, with Bays competitors winning 18 National titles and putting 14 members on to international teams.

This included Eliza McCartney, Olivia McTaggart and Nick Southgate who were selected to represent the country at the Gold Coast Commonwealth Games. Our highlight performances from seniors included Eliza McCartney’s silver medal in pole vault at the Commonwealth Games, and Connor Bell’s gold medal in the discus at the Commonwealth Youth Games.

The Bays masters also continued with their dynasty once again winning the Auckland Top Team interclub competition. The team won a raft of medals ranging from home to global championships. This included a 98 medal haul at the New Zealand Masters Championships.

Highlights for the Distance section included retaining the National Women’s Road Relay and Half Marathon team championship title.

A change in temperatures won’t stop our athletes training and achieving. Athletics coaching continues over winter for athletes aged 12 and over through NorthSport Academy, with a strong distance running section during winter. Cross

• Three Bays Athletics members selected for 2018 Commonwealth Games • Eliza McCartney, silver medal (2018 Commonwealth Games) • Connor Bell, gold medal (2018 Youth Commonwealth Games) • 11 athletes selected for various international teams.

• Bays Athletics juniors won Top Ten competition • Bays masters won 98 medals at the New Zealand National Championships • Bays masters won National Women’s Road Relay and Half Marathon team championship titles

If you would like more information on Bays Athletics please get in touch today.

E baysathletics@autmi.org.nz W www.baysathletics.co.nz Coaching www.northsportcoaching.co.nz

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NorthSport Olympic Weightlifting NorthSport Olympic Weightlifting has had a superb few months with both athletes and coaches achieving great results. With three lifters selected to represent New Zealand at the Gold Coast Commonwealth Games, the club’s athletes continue to produce quality performances.

Commonwealth Games veterans Stas Chalaev and Tracey Lambrechs returned for their third Games and were joined by first-timer Vester Villalon. A lot has changed for both Tracey and Vester since the Games. Vester has now moved north of Auckland to settle in Ruakaka, where he continues to train. Tracey, a lifetime member of NorthSport and AUT Millennium employee, announced her retirement.

During her fifteen year career, Tracey earned a place on the 2016 New Zealand Olympic team, a Commonwealth Games bronze medal and numerous national records.

Tracey is excited about her next step. “I’m ready for a new challenge in life,” she says. “Weightlifting has been a big part of my life for so long. It’s going to be tough but exciting. I’ve learnt so much throughout my sporting career and been through a few things so I think I’m now ready for opportunities where I can use all these experiences.”

Tracey Lambrechs

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With the 2018 Oceania Championships just around the corner, NorthSport is delighted to have Nicole Kumerich selected as the development coach for the competition.

Nicole, a former New Zealand weightlifting champion, is just the second female coach to be selected for an international weightlifting competition. The 2018 Oceania Championships will be held at Mont Dore, New Caledonia from 25 - 30 June and will feature athletes from fourteen nations.

• Three NorthSport members selected for 2018 Commonwealth Games • Best Commonwealth Games performance from NorthSport: Tracey Lambrechs, 5th • Nicole Kumerich selected as New Zealand coach for 2018 Oceania Championships

E northsportweightlifting@gmail.com

Nicole Kumerich

North Shore Swimming Golden Homes® North Shore SwimFest 2018 The third Golden Homes® Swimfest, held in May, proved to be another huge success. The purpose of this swim meet is to offer a superior swimming competition where the “Best of the Best’’ compete from age 8 years and up. This year, the competition attracted over 730 swimmers from all around the country, including Commonwealth Games athletes Bradlee Ashby, Daniel Hunter and Carina Doyle.

Swimfest is the largest club event in the country in which you do not require qualifying times to enter. The meet also offers a skins event, with prize money unequalled by any other club. The skins events are the pinnacle events of the Golden Homes® Swimfest. A skins event consists of the top ten male and female swimmers in their age band.

The swimmers swim a randomly selected 50m stroke, ie 50m Free, Back, Breast or Fly. The slowest swimmer is eliminated after each 50m. Every skins swimmer wins prize money. Skins is a test of fitness, endurance and pure grunt.

North Shore Swimming Club has been the driving force behind the scenes for the past 20 years, producing over 20% of the country’s national representatives over this period. We are a swimming machine that strives to be the best at everything we do and now we want to produce a swimming competition that people will remember.

Our club currently has around 270 members and growing.

If you would like to know more about our club please feel free to browse our website. www.northshoreswimclub.org.nz/

Daniel Hunter

Carina Doyle

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Spotlight on the 2018 AUT Millennium Scholarship Athletes The purpose of AUT Millennium Scholarship Athlete Programme: The AUT Millennium Scholarship Programme started in 2005 after Nigel Avery recognised a need to support aspiring New Zealand athletes. Thirteen years after its introduction, the Scholarship has supported more than 50 athletes every year, many of whom go on to represent New Zealand at the Olympic and Commonwealth Games and World Championships. The Scholarship is awarded to sportspersons from the four foundation clubs: North Shore Swimming, NorthSport Olympic Weightlifting, Bays Athletics and North Harbour Water Polo.

AUT Millennium is proud to have directly supported the following athletes with travel associated costs:

Olivia McTaggart, Commonwealth Games Bridget Layburn, FINA World Water Polo League Nick Southgate, Commonwealth Games Tracey Lambrechs, Commonwealth Games Matthew Morris, FINA World Water Polo League Vester Villalon, Commonwealth Games Jackson Cropp, Japan Open Swimming Championships Connor Bell, Melanesian Games (official trial for the Youth Olympics) Show your support. To donate to the AUT Millennium Scholarship Athlete fund or to learn more about the programme, please email: scholarships@autmillennium.org.nz

Name: Connor Bell Age: 17 Club: North Harbour Bays Discipline: Discus Studying: Year 12, Westlake Boys High School What is your proudest sporting moment?

It’s a tough question. Probably picking up the discus for the first time and giving it a go!

What advice would you give to younger athletes?

Give things a go. Aim for the stars because you are bound to hit the ceiling and have fun.

Name: Jackson Cropp Age: 23 Club: North Shore Swimming Discipline: Backstroke Studying: Working towards a Bachelor of Commerce conjoint with Bachelor of Property. Majoring in Taxation and Accounting, specialising in Property, at The University of Auckland What is your proudest sporting moment? After a great 2016 New Zealand Open Championships where I posted some solid personal bests, representing New Zealand (and winning a few medals) at the 2016 Oceania Championships was a proud sporting moment. This experience was further enhanced by the great team competing at the event.

What advice would you give to younger athletes? Perseverance is key - work hard, focus on what’s required to achieve your goals, and “trust the process”.

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Name: Bridget Layburn Age: 16 Club: North Harbour Water Polo Club Discipline: Goalkeeper Studying: High school student What is your proudest sporting moment? My proudest moment would have to be representing New Zealand at the World League Intercontinental Cup here in Auckland. It was the first time that the men’s and women’s competitions were held at the same time in the same location so we had great home support for every game.

I wasn’t expecting to make the team so I was extremely honoured and excited to wear the fern and compete against some of the best teams in the world. This was really important to me because I’ve represented New Zealand before in a few test series, but not on a world stage. It was amazing to have my debut at home with all my friends and family there.

What advice would you give to younger athletes? I recommend setting goals, short term and long term. I never used to like doing goal setting but it is actually really useful for setting yourself a target. Setting goals allows you to track your progress and let you know if you’re working hard enough. If you have places you want to end up, build yourself a series of goals that will lead you to your ultimate goal.

Name: Olivia McTaggart Age: 18 Club: North Harbour Bays Athletics Discipline: Pole Vault Occupation: Full time athlete What is your proudest sporting moment? My proudest sporting moment was competing at the Commonwealth Games and walking out onto the field looking up through the stands full with Aussie and Kiwi spectators cheering. It felt so humbling to be out there knowing that all my hard work had got me to this point of immense pride in myself. I learnt to keep a balance of making the most of the crowd and having fun and also to stay focused and in the zone when vaulting.

What advice would you give to younger athletes? Follow your passion by doing what you love and never losing sight of your goals.

As long as you have those two things it can set you up for the world of being an elite athlete.

Name: Nick Southgate Age: 24 Club: North Harbour Bays Athletics Discipline: Pole Vault Studying: Bachelor of Construction, Massey University What is your proudest sporting moment? The first time representing New Zealand at a world age-group championships in 2011. I had worked very hard to get there and just being in the field and competing at my best was enough of a reward. My family were also there so I was able to share the moment with them seeing how proud they were of me really pushed me. I finished in fourth. Although initially disappointed just missing the medals, I realised that I had performed very consistently for my first world championship competition and was rewarded with a respectable placing, as well as jumping a number of spots based on my ranking before the competition.

What advice would you give to younger athletes? “The work you put in is the work you get out”. If you work hard you will reap the rewards. Enjoy what you do!

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