Whangarei CLM Health & Fitness
GET FIT, LOSE WEIGHT AND FEEL GREAT Hi to all our members, First of all we apologize for our longer than normal break between newsletters; this has been due to our main man Jason Ruddell being away for his NZ Head Surf Coach duties in South America. With that in mind I would like to make a special acknowledgement to Jason in this newsletter for his contribution to our facility, and our community as well as his dedication to the health and fitness industry. For the past decade Jason has gone above and beyond his duties as an instructor to help our members recover from injuries, lose weight and generally increase their quality of life through health and fitness. He is a highly respected individual in our team and is known community-wide for his holistic approach and attention to detail which he has based his career here off. Thankfully we wonâ€™t be totally losing touch with Jase, as he will still be personal training on our gym floor; however most of his time will be spent managing his new business (Art and Soul) in town and we wish him the best and hope his endeavours there are equally supported by our community. Joey Yovich
CLM Health & Fitness Ewing Rd, Riverside Dr Whangarei Ph (09) 430-4072 #2 Web: www.clmnz.co.nz Email: firstname.lastname@example.org May/June 2013
Gym-vine Trainerâ€™s Tip - Olympic Lifting
The Olympic lifts are dynamic, explosive, and demand flexibility, focus, and precision. They are skill-intensive and should not be attempted without the supervision of a skilled instructor. The snatch and the clean & jerk require more time for learning, even the shortterm training effects are substantial. And, once you learn them, they could end up saving you time, as the two lifts can be used as an efficient way of working the whole body and the cardiovascular system with only a few sets a day. The greater skill complexity of the Olympic lifts develops a wider range of physical abilities than does traditional weight training, and it transfers better to the performance of sports and other activities of daily life. They also offer added neural benefits in the form or optimal motor unit recruitment and
the maximization of energy transfer between movements. Balance, coordination, and flexibility are also improved in a way that transfers readily to sporting activities. Many athletes also enjoy the benefits of injury prevention. The lifts develop core strength like nothing else. They work a vast array of muscles to achieve a muscular balance between the front and back muscles of the body. This contrasts with many sports and daily activities that under develop the back, abdominal and scapular muscles and overdevelop shoulder and pectoral muscles. If you want to learn more about Olympic lifting and learn correct technique book in for a session with one of our qualified gym instructors.
CLM Hall of Fame - Colin Thorne Springfield and Whangarei. Colin was also a keen cricketer over the summer months, turning out for mid northern and mid western over the years. Back in the early days Colin joined the army. Over the 16mths in the force, Colin completed a farming course in his spare time and this set the scene for the next stage of his life. Leaving the army he moved back home and took on sharemilking positions in Springfield and Purua. Colin tells us that he just loves physical work. These days when he’s not out on the streets clocking up the miles you’ll find him on his son’s farms gathering firewood to sell; just a little hobby he calls it.
Colin Thorne is a bloody leg-
end. It’s as simple as that. At the age of 89 years young Colin has completed 46 full marathons and 90 half marathons. No mean feat for someone who only took up running at the age of 64. Colin’s major goal is to crack the 1/2 ton club; that’s 50 full marathons. His next event is the Kerikeri Half on the 6th of August. The event starts at the State Highway 1 / Waiare Rd junction South of Okaihau and finishes in the Kerikeri domain; a predominately downhill course over the new cycle way that Colin will eat up I’m sure. Colin’s ultimate goal is to complete the New York Marathon, and in a couple of months time Colin will be board
ing a big jet plane and winging his way to the States to tick that accomplishment off the bucket list. Its something that he’s “always wanted to do” for no particular reason other than to say that he’s done it, and his biggest supportor, Betty, will be right there with him cheering him on. Family is a big part of Colin’s life and his sons Barry and Neville were key figures in the NZ hockey scene. Barry was a Northland stalwart, racking up over 100 games for Northland and also representing NZ. Neville also featured heavily on the Northland scene along with making the NZ colts team. Colin was a keen hockey player himself, both coaching and playing hockey for Maungakaramea,
Colin cites a couple of key people in the running world that he looks up to, with Arthur Lydiard being the main one but also local lads like Ian Douglas, Neville Ray and Ian Babe ( who has been Colin’s main coach over the years. When asked what his secret is Colin keeps it pretty basic: “you just gotta keep on going and never give up”. These days I train a lot smarter such as working to time rather than distance. As long as you do something every day even, if its only a little bit you’ll be right” he reckons. Pretty good advice I reckon!!
What’s on @ the WAC
We take our hats off to our recent group of Bootcampers, who completed there 6 weeks Friday just been. As we all know winter and icy starts are well and truly here, but that didn’t worry our hardy Bootcampers, no complaints just straight into their work with smiles on their faces. They worked really hard and all have had positive improvements in both fitness and strength, with Josh Fairley taking out the trophy, well done. A presentation and fun evening was held at the Judge Ale house to celebrate everyone’s efforts at the completion of this term. Our next Whg CLM Health & Fitness bootcamp term starts on the 22nd July, join before the 15th to receive $30 off your Bootcamp membership. Caroline Bon and Hayley Cassidy.
This has been an awesome program with continuous growth and already screams for more opportunities which we will be looking into. For those who don’t know what Ab Blast is; its a 30 Minute high intensity core focused workout. group fitness orientated with music and a qualified instructor. Its heaps of fun and a fast and easy way to get a sweat up so come along. I am hoping to bring something similar like “Bums and Tums” please give feedback if you are interested. Come along to Ab Blast Wednesdays 5:30pm with Lauren.
We have completed the third Weight Loss program and the term finished in the first week of July with a group of regulars. I was so proud of the total weight loss of 51.9kg over the 8 weeks out of 22 participants. With our Winner Evelyn Harris losing 8.7kgs totaling 6.6% of her weight. We had another participant, Lawrie Harnden, lose 8.7kg, winning her 3rd place. Waltraud Mittman came in at second place with 5.1kgs lost totaling 6.3% of her weight. We had a good icebreaker/brainstorming filled prize giving last Tuesday night which all gave good feedback towards making the next program be more successful. Looking forward to having more people on board for the next up and coming Weight Loss Solutions Program kicking off on Tuesday 5:30pm 30th July. See you all there.
Northland hockey boys on ice at a recovery session
It was dressup time at the last bootcamp session
Steve ‘Cutting Edge ‘ Grey celebrating his Bday with Joey.
Tony Lockhorst performing a classical piano concert recently
Ady drilling the mums n bubz session
The friendly physio girls with their new team member Rachael (left)
Nutrition - Stock Science validates what our grandmoth-
ers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain. Stock or broth begins with bones, some pieces of meat and fat, vegetables and good water. All goes in the pot--meat, bones, vegetables and water. The water should be cold, because slow heating helps bring out flavors. Add vinegar to the broth to help extract calcium. Heat the broth slowly and once the boil begins, reduce heat to its lowest point, so the broth just barely simmers. Scum will rise to the surface. This is a different kind of colloid, one in which larger molecules--impurities, alkaloids, large proteins called lectins--are distributed through a liquid. One of the basic principles of the culinary art is that this effluvium should be carefully removed with a spoon. Otherwise the broth will be ruined by strange flavors. Besides, the stuff looks terrible. “Always Skim” is
the first commandment of good cooks. Two hours simmering is enough to extract flavors and gelatin from fish broth. Larger animals take longer--all day for broth made from chicken, turkey or duck and overnight for beef broth. Chicken Stock Ingredients 2 kg raw higher-welfare chicken carcasses, legs or wings chopped ½ head garlic, unpeeled and bashed 5 sticks celery, roughly chopped 2 medium leeks, roughly chopped 2 medium onions, roughly chopped 2 large carrots, roughly chopped 3 bay leaves 3 sprigs each of fresh rosemary, parsley and thyme 5 whole black peppercorns 6 litres cold water
Place the chicken carcasses, garlic, vegetables, herbs and peppercorns in a large, deep-bottomed pan. Add the cold water and bring to the boil, skim, then turn the heat down to a simmer. Continue to simmer gently for 3-4 hours, skimming as necessary, then pass the stock through a fine sieve. Allow to cool for about half an hour, then refrigerate. Once the stock is cold it should look clear and slightly amber in colour. I usually divide it into small plastic containers at this point and freeze it. It will keep in the fridge for about 4 days and in the freezer for 2-3 months. Information sourced from www.westonaprice.org
Staff Profile - Jason Ruddell So after 12 and a half years my time
as a CLM Gym Instructor is drawing to a close. With new opportunities offering a different path to travel I leave CLM Health & Fitness satisfied and a little sad. My partner Renee and I have purchased Art n Soul Tattoo Studio (Renee cut her teeth there as an apprentice starting way back in 2000), and I am taking on the role of shop manager. Unfortunately, some may say, you’ll still be seeing my ugly mug around the facility as I will be continuing to run my No Limitz personal training business.
Ewing Rd, Riverside Dr Whangarei Ph (09) 430-4072#2 Web: www.clmnz.co.nz Email: email@example.com Joey Yovich - Team Leader Steve Gray - Gym Instructor Caroline Bon - PT/Gym & Bootcamp Instructor Sam Penney - Gym/Aqua Instructor James Taoho - Gym Instructor Steve Morris - Gym Instructor Mo Taylor - Personal Trainer Jason Ruddell - Personal Trainer Wilma Batchelor - Aqua Instructor Pru Martin - Aqua Instructor Joy Kerr - Hydro Instructor Tracy Clarke - Gym Instructor Lisa Moore - Gym & Aqua Instructor Hayley Cassidy - Bootcamp & Stealth Instructor
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Proud Supporters of
Northland Rugby Northern Knights - Cricket Sam Warriner - Tri Athlete Hayley Cassidy - NZ Kickboxer Karlene Kingi - Tall Ferns B’Ball Manu Scott-Arieata - NZ Junior Surf Squad Richard Pehi - World Master Waka Ama Champ Melita Raravula - NZ Age Group Swim Rep
Reflecting back on my time in the gym I feel very grateful to have had the opportunity to influence so many people with the gift of health & fitness in their lives. You will always reflect back on your life and focus on the fond memories, and there has been lots of those I can tell you. The CLM of today is a much different entity than that which greeted a fresh faced, somewhat over enthusiastic trainer straight out of polytech. Back in the early days the rules surrounding staff and patron activites in the centre were rather lax, with pool dunkings and after hour swims being pretty regular occurences. At one social function that comes to mind, that may have involved alcohol, it was decided that a springboard diving competition was in order. Without giving too much
away (and opening up the facility for a OSH prosecution) an attempted double front flip to dive which ended up being a belly flop landing took out first prize. Another memory that comes to mind was having the Cats (South African Super Rugby Team) come through the gym for a workout whilst in town for a game against the Blues. Now I’m not a massive bloke by any stretch but neither am I considered small. But I tell you what standing next to AJ Venter and Erassie Erassumus left me feeling rather small. It was really impressive to see the level of intensity those guys brought to their training, and the sheer amount of weight they were throwing around. To be fair though I’d say that our very own muscle head Scott ‘Bull’ Linklater throws around some pretty similar loads too. Another fond recollection from more recent times involved an unnamed gym staff member (who’s pretty handy with a cricket bat by the way) testing out the hydro slides in full length underwear with speedos, googles and a swim cap on for good measure. Goodtimes! Joking aside, I feel very privileged to have worked in this industry and at this facility and will always remember my time as a CLM Health & Fitness Gym Instructor with fondness and gratitude to the members and staff both past and present in that gave me the opportunitys to become the person I am today.
Tina Lyford is one of our bubbly front
house customer services representative’s. Last month Tina achieved one of her longterm goals of losing 50 kg’s. Here you can see her with a pair of her old jeans from when she was at her heaviest. Tina’s weight loss has come about due to a steady determination to just keep on going. A slow and steady approach has seen Tina consistently dropping the kilo’s. As Tina’s says there’s no magic fix. You just have to put the hardwork in and the results will come. Obviously diet has played a huge part in my result. I still have the odd treat and night out drinking with friends but generally I stay away from junk food and takeaways. My children have been a major motivation to keep on going week in and week out. I want to be able to keep up with my kids and
enjoy life with them, when I was at my heaviest the reality was that I couldn’t. Now I’m really enjoying my new lease