Fitness Journal health | performance | wellbeing
Waikato Edition Volume 3: Issue 1 January 2016
The power of
New Year, new you
Tips and inspiration for an active 2016 Motocross
Julia Tilley WIN: Torpedo7 wetsuits, Riding with the stars experience and more...
Train like a National Champ Advance trained riders have been winning titles every year since 2006. Come experience our specialist MX training and achieve your racing goals.
TC Fitness Personal Trainers are based at Configure Express Centreplace. We are passionate about health and fitness, working hard to try and change the face of women’s fitness with results-driven programmes, corporate bootcamps and personal training. We offer: n Personal training to women in the Configure Express gym n Mix gender corporate bootcamps - we come to you! n Exercise programmes by professional Personal Trainers
07 839 3300 | email@example.com
In partnership with Raglan Watersports 07 825 0507
Be fresh faced with Rezenerate
Linda Burgess is Jeunesse MedSpa’s qualified dermal therapist. Having successfully trained through the Australasian Academy of Cosmetic Dermal Science in Australia, Linda boasts 18 years industry experience. The friendly professional specialises in dermal therapy procedures using epidermal resurfacing techniques and light-based therapies, treating skin conditions in a safe and professional manner. Linda’s dermal work supports and compliments treatments performed by Jeunesse MedSpa’s doctors, making the clinic a centre of excellence for non-surgical cosmetic appearance enhancements and skincare.
fitness journal January 2016
Jeunesse’s preferred choice of medical skincare is Osmosis MD. This is used in clinic during treatment and retailed to clients. The comprehensive range offers a collection of skincare, internal wellness and mineral makeup. Osmosis takes an innovative approach by treating skin conditions at the source, delivering permanent change to the skin and body. In conjunction with Osmosis, Jeunesse MedSpa is excited to offer clients the Rezenerate facial... the future of beauty today. The enhanced benefits of the Rezenerate facial with the Osmosis delivery system allows better delivery and penetration, making the skin permeable and more receptive. What is a Rezenerate facial? Rezenerate uses a professional grade, state-of-the-art cosmetic tool featuring nano-technology to address a myriad of cosmetic skin concerns. Not only will you achieve great results, Rezenerate is painless and non-invasive. What does Rezenerate do? The Rezenerate silicon chip creates millions of microscopic channels in the uppermost layers of the skin, making it ultra-absorbent for prod-
uct penetration. When the skin is conditioned, topically applied serums will absorb 7 to 10 times more effectively. • Increases product absorption • Reduces fine lines and wrinkles instantly • Improves sun damage and skin blemishes • Gives you a delayed, gentle micro peel • Can be used safely around the eyes and on the lips What to expect after a Rezenerate facial? Days 0-2: Instant reduction in fine lines and wrinkles, tighter, firmer skin and a radiant glow for the next 48 hours. Days 3-5: You may experience some skin dryness due to a gentle delayed micro peel taking place as a new layer of skin forms. Days 5-7: Tighter, more evenly toned and textured skin is visible as a new, fresh layer of skin surfaces, especially when used in conjunction with quality products.
Win a Rezenerate facial, valued at over $170 To Enter, email firstname.lastname@example.org Keyword: Rezenerate
Ask about the Saving Face payment plan and QCard options. jeunesse.co.nz Jeunesse MedSpa specialises in: Wrinkle reduction Dermal fillers Skin Needling Platelet Rich Plasma Vampire Facial® Vampire Facelift® Vampire Breast lift® Vampire O-Shot® or Priapus Shot® IPL Hair Reduction
Acne/scar treatment Pigmentation treatment Mole and skin tag removal Facial red vein treatment Medical grade skin care Medical microdermabrasion Dermaplaning
274 Peachgrove Road, Five-X-Roads, Hamilton 078536677
From the editor
WIN WIN WIN
elcome to 2016! There's always something inspiring about starting a new year, fresh with enthusiasm, dreams and goals. However like many, I'm guilty of waning enthusiasm; usually about a month into the year when the holiday joy wears off and it's back to the realities of juggling work, family and life. This year however I'm armed with some tools to help make my dreams a plan, and my plans a reality. And you can benefit from these same tools...check out Danielle Roberts' advice on page 23. To help motivate you (and me) this year, we're profiling plenty of sports and activities you can try, including a h ` ow to get started' in the world of triathlon. It's the first in a three part series and to get you off to a great start, we've got a couple of wetsuits to give away (thank you Torpedo7). In celebration of summer, we spotlight beach volleyball. If you've never taken a moment to appreciate the intricacies of the game (other than admiring the athletes' impressive physiques),
Take the plunge Have your most active summer ever, thanks to one of these awesome wetsuits from Torpedo7. head along to Lake Karapiro this month to see New Zealand's best, including our cover girl Julia Tilley, in action. If that's not enough to inspire you to get active, we take a closer look at Pilates, the stunning Hauraki Rail Trail and find out just how demanding the sport of motocross is. I'm starting 2016 with the ultimate new experience...a trip to Wanderlust Festival in Taupo where I hope to meet and interview some of the world's leading yoga teachers, chefs, performers and musicians...and share their stories with you in future issues. Here's to a happy and healthy 2016.
Lisa Potter Editor Find us on facebook:
We’ve got two fantastic prizes up for grabs. Choose from the Torpedo7 youth Evo wetsuit (ages 10-16) or win a Roxy women’s spring wetsuit. (Styles may vary depending on size required and availability). Always stoked to get out, the Roxy XY 2mm long sleeve spring suit kicks ass like a super hero. It features Roxy’s signature colour blocked design, a svelte stash pocket at the back and a booty cut, making it the perfect outfit for paddle boarding and summer surfs. The Torpedo7 youth Evo spring wetsuit delivers outstanding value and features to keep your grom in the line-up for longer. Constructed from 2mm neoprene, super stretch panels underneath the arms and on the sides allow greater range of movement. A smooth chest panel and flatlock seams provide extra warmth, more flex, and help absorb less water. Check out the full wetsuit range at torpedo7.co.nz
To enter, email your name and contact details to email@example.com with Torpedo7 in the subject line, or enter at fitnessjournal.co.nz. State whether you would prefer the youth or the women’s wetsuit. Entries close February 15.
COVER photo by Julie Fitz-Gerald www.juliemaree.nz
FitnessJournal health | performance | wellbeing
The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: firstname.lastname@example.org Director Alan Neben P: (07) 838 1333 M: 021 733 536 E: email@example.com Sales director Deidre Morris P: (07) 838 1333 M: 027 228 8442 E: firstname.lastname@example.org Advertising Sales manager Jody Anderson P: (07) 838 1333 M: 027 236 7912 E: email@example.com Advertising account manager Carolyn Richter-Visser P: (07) 838 1333 M: 021 821 5777 E: firstname.lastname@example.org Graphic designer Tania Hogg P: (07) 838 1333 M: 021 280 3032 E: email@example.com
Subscriptions Subscribe to receive our print edition in your letter box each month. One year subscription (12 issues) Six month subscription (6 issues) $56.00 incl GST and postage $29.00 incl GST and postage
Riding with the Stars Claudelands Arena hosts horsepower of the most impressive kind, with the inaugural Riding with the Stars event on Friday and Saturday, February 12-13. Featuring some of Australasia’s top horsemen and women in a stunning indoor spectacular, alongside performances and workshops from the Wilson sisters –stars of the hugely-popular television show Keeping up with the Kaimanawas and best-selling author Kelly Wilson. Competition night (Friday, February 12) features top dressage and show jumpers from both sides of the Tasman, including Dave Cameron, Katie Laurie, and Vicki Wilson competing for more than $16,000 in
prize money. The Wilson sisters take top billing for the Saturday event, bringing their ‘Keeping Up With The Kaimanawas’ show, a specially choreographed performance adapted to the live show, displaying the special relationship they have with these once wild horses. Ridingwiththestars.co.nz WIN an amazing Riding with the Stars prize pack, consisting of four GA tickets, an international rider meet and greet and VIP parking. This is a special opportunity to enjoy all that the Riding with the Stars event has to offer. To enter, send your name and contact details to firstname.lastname@example.org with Riding with the Stars in the subject line, or enter online at www.fitnessjournal.co.nz Competition closes January 31.
Or happy reading our online edition? Then subscribe to the free e-edition of Fitness Journal and you’ll be emailed a link to our online edition each month. Visit www.fitnessjournal.co.nz/subscribe
Electronic forwarding Editorial (News releases/photos/letters): Production (Advertising copy/proofs): email@example.com firstname.lastname@example.org 12 Mill Street, Hamilton PO Box 1425, Hamilton 3240. Phone: (07) 838 1333
WaikatoBusiness P U B L IC AT I O N S
Competition Terms and Conditions: Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not exchangeable or redeemable for cash. Winners will be selected at random and no discussion will be entered into after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right to use the names of the winners and their photographs in any publicity. Winners announced in the next issue of Fitness Journal.
The Wilson sisters
fitness journal January 2016
We’re feeling snug and comfy ...in our Bombas socks Who says socks aren’t a cool gift, especially when you know that for every pair of Bombas purchased, one pair is donated to those in need. Plus they have blister tabs, arch support, and stay-up technology. Happy feet. Bombas.com
We’re treating our tastebuds...with this delicious offering from Kiwi sisters Julia and Libby Matthews Mouthwatering healthy goodness, from recipes to skincare. Penguin.co.nz We’re feeling uber safe... thanks to the ingenious Skylock The solar powered smart bike lock connects to your smartphone to provide keyless entry, alert you if it’s tampered with and will even notify emergency contacts if you crash. It’s very James Bond of the cycling world. Skylock.cc
We’re wonderfully bright eyed and fresh faced... thanks to the Oxygen natural skincare range. Our favourites are the organic eye crème and purifying honey mask. Loaded with good stuff; including NZ tree fern extract, organic hop extract, manuka honey and avocado oil. Oxygenskincare.co.nz and available from Hamilton Souvenir Centre (London St). Enter to WIN one of three Oxygen prize packs (page 25).
These are a few of our favourite things...
We’re packing sustainably…with the Kiwi made KARKT range of sports bags Made from recycled truck curtains, seat belts and inner tubes, the finished products are a feat of creativity. www.KARKT.nz
We’re bringing sexy back... with this great looking Roxy bikini top Medium support and with a racer styled back, you can work out in it or just look great on the beach. Torpedo7.co.nz
We’re running free...thanks to the Contigo autoseal Kangaroo water bottle. This nifty drink bottle has a super handy compartment to fits keys, cash, and credit cards. Oh, and it’s BPA-free. gocontigo.com
Fitness Journal tries...
Shakti mat Promoted as a ‘bag of happiness’, I’m intrigued to receive my Shakti mat in its delightfully packaged tote bag.
Summer reads Summer is the perfect time to relax in the shade with a good book. If you’re like me, you won’t want to waste time on anything which is less than the ideal summer read, so we’ve taken a good browse among the bookshelves and come up with our favourites.
By Lisa Potter
owever when I unwrap and unroll the mat, my smile of anticipation fades a little. And then perhaps a little more, as I gingerly reach out and touch one of the vicious looking spikes acupressure points. This is not what I expected. These acupressure points barbed circles of pain do not look friendly and inviting. However, I have heard nothing but rave reviews from those I know who have tried it, including New Zealand health and fitness gurus Makaia Carr (Motivate Me NZ) and Jason Shon Bennett (author of My 20 Golden Rules). I settle down to read the instructions, casting dubious glances at the now unrolled mat with its waiting bed of nails. Modelled on the original Indian bed of nails, I can see the resemblance. Accord to the PR, Shakti Mats relax the body and calm the mind. The Swedish invention is based on thousands of years of yoga tradition and the acupressure mat is designed for prevention, reduction or complete elimination of stress, sleep problems and back pain, by encouraging circulation, muscle recovery and relaxation. The literature assures that while it may look painful, the body is distributed across the points, so only a little weight is applied to each point. I’m somewhat dubious. I’m no lightweight and those barbs look hungry for flesh. However – nothing ventured, nothing gained. I gingerly ease my tense body onto the points, waiting for the greedy bite. It’s a mildly sharp prickle but nothing more. The first few moments I lie stiffly waiting for it to dig in and hurt. It doesn’t; perhaps a low discomfort as my body adjusts but nothing of concern. Finally I am fully ‘laid out’ on the mat, scarcely daring to breathe out. But the instructions recommend deep relaxing breaths. It feels like someone pushing a soft bristled hairbrush into my back and after a few minutes I am bathed in warmth. There’s a mild tingling all over my back but it is all blessedly mild compared to my expectations. As I drift in and out of relaxation, I have moments where I am aware of lying on ‘a bed of nails’ but it is unexpectedly relaxing. I’ve set a time for ten minutes (recommended starting time) and it’s probably exactly right. A quick inspection in the mirror and my back is pockmarked with hundreds of pinprick dots and bright red from increased circulation. Despite my scepticism, I do feel completely relaxed and also somewhat invigorated. A definite feeling of ‘clear headedness’ and calm – exactly what is needed in the middle of Christmas deadlines.
According to YES, Dawn French. RRP $37
What’s not to love about Dawn French? Following the huge success of her previous novels, this is another delightful offering. Funny, witty, thought provoking and thoroughly enjoyable. More please.
Storms over Blackpeak, Holly Ford. RRP$30
New Zealand author Holly Ford is on a winning streak with her Blackpeak Station series. Immediately engaging, this is rural romance at its finest.
WIN WIN WIN
After You, Jojo Moyes. RRP $37
The long-awaited sequel to Me Before You (which I cried copiously reading), Jojo Moyes has once again created something magical; a story that draws you in and won’t let you leave. Even after you put it down.
Precious Gifts, Win your own happiness in a bag, with a Shakti Mat being offered as a prize to one lucky Fitness Journal reader. As well as featuring 6000 acupressure points, the Shakti Mat is made ethically in a charity temple workshop in Varanasi, India. It’s a modern day version of the ancient‘bed of nails’ and is designed to release muscle tension and improve circulation. (Shaktimat.co.nz) To enter, email your name and contact details to email@example.com with Shakti in the subject line, or enter at fitnessjournal.co.nz. Entries close February 15. I’ve since returned to the Shakti mat on a daily basis. I’m sold on the benefits, whether scientific or not and I’ve recommended it to others. Disclaimer: the model on the Shakti mat is not me (sadly.)
Danielle Steel. RRP $37
Danielle Steel has a unique rhythm all of her own and it only take a few pages to settle into, like a favourite comfortable chair. An uplifting story about love and loss and the precious gifts people pass on.
The Perfumer’s Secret, Fiona McIntosh, RRP $37
I still remember being drawn into Fiona McIntosh’s The Lavender Keeper, and The Perfumer’s Secret continues in the same vein; a feast for the senses, passionate and dramatic.
Strictly Between Us, Jane Fallon. RRP $37
Chick lit at its very best. A perfect tale to settle in and enjoy, with humour, secrets, lust and deception.
New Beginnings at Lilyfields, Lottie Bloom. RRP $30
Heartache and hope, pain and passion and of course love; all with a uniquely Kiwi flavour. Lottie Bloom is fast establishing herself as a favourite Kiwi author.
fitness journal January 2016
Aiming high When it comes to women’s beach volleyball in New Zealand, the impressive duo Julia Tilley (26) and Shaunna Polley (22) are something of a force to be reckoned with. By Lisa Potter
Julia Tilley in action.
photoS by Julie Fitz-Gerald | www.juliemaree.nz
s well as being New Zealand’s current number one ranked women’s team, the pair have dominated the sport for the last three years – refusing to be ousted from their top spot. Their athletic ability coupled with a seriously competitive nature has created a combination which has set many records along the way. Such as being undefeated by any other New Zealand team in a season and becoming the first New Zealand women’s team to win the international NZL Open - and winning a bronze medal on the Asian tour. While to many the sport of beach volleyball seems something of a glamour sport, this couldn’t be further from the truth. Imagine playing in searing heat, in a sport which requires explosive power and energy, as well as technique, skill and strategy. While a quick flick through the pair’s photo album reveals a seemingly glamorous lifestyle, with stunning beach shots from around the globe – the hidden truth behind their success is endless hours of training and sacrifice. Although they dedicate every hour they can to their sport, there is no funding in New Zealand for beach volleyball athletes. “A lot of our time is committed to finding sources to help fund our volleyball campaign,” admits Julia. With the goal of competing in as many international events as possible to gain the necessary experience before the Olympic Qualifiers – they may be at the top of their sport, but there’s a long hard road ahead of them. Both athletes are Sir Edmund Hillary scholars. Julia, from Gis-
NZ champions Shaunna Polley and Julia Tilley
four QUICK QUESTIONS Biggest misconception about the sport? That people think it is really glamorous, but we also play in rain, hail or shine. Also I think the rules are changing, but there used to be rules on the maximum size your bikini bottoms could be – people find that interesting. borne, has a Bachelor of Sport and Leisure majoring in Management Communications with Graduate Diploma in Teaching. And Shaunna, from Hamilton, recently graduated with a Bachelor of Science majoring in chemistry. “We teamed up three seasons ago and finished our first season together unbeaten by any other New Zealand team.” As well as setting alight the sport as a pair, their individual skills have also been recognised, with Julia awarded best defender and best passer on the New Zealand tour and Shaunna awarded best attacker on the New Zealand tour. Continuing to go from strength to strength, the duo are investing all they can into their dreams in a quest to put New Zealand on the international beach volleyball map. The pair compete at the NZ Volleyball Karapiro Open on January 12-14.
What is you favourite way to relax? There’s never much time for this but reading a book or going for a walk/run Something you’d like to try in 2016? To fix my posture and try yoga Best advice you ever received? “If you don’t think you can beat them then you never will”
Career Highlights • 1st place NZ Nationals 2015 • 1st Place NZ International Open 2015 – first time the event has ever been won by a NZ team • 3rd Place Ha Long Bay, Asian Tour 2014 – The best NZL women’s international result ever • 3rd Oceania Championships • 3rd Stage two Olympic qualifier • 1st place Fit to Hit volleyball tournament in the Philippines • 9th place Asian Championships (Hong Kong) • 7th place Spike for Peace international beach volleyball tournament (Philippines) • Overall NZ Pro Tour Champions 2014 • Undefeated by any NZ team for the entire season 2013
Active+ Te Rapa
543 Te Rapa Straight Hamilton Ph 07 282 1624
fitness journal January 2016
See Julia and Shaunna in action at Karapiro Sandcourts, competing at the NZ Volleyball Karapiro Open from January 12-14. This event is free to spectators and will feature some of New Zealand’s best volleyball players. Beachvolleyball.co.nz
Beach volleyball: More than just a glamour sport Unfortunately when some people think of the sport of beach volleyball, they fail to think about the sport at all. Which is a huge injustice to the athleticism and skill level of the game.
t is easy to assume why the beach volleyball tickets at the Olympics are the first to sell out. However an article recently written for the respected Inside the Games website logically points to the rise of beach volleyball being in its inherently perfect storm of sun, music, action, athleticism and easy to understand rules. Beach Volleyball’s partnership with Red Bull and its voracious appetite for social media put it one step ahead of most Olympic sports in creating an incredibly interactive and all-consuming experience for the fan. While other sports have now introduced ploys like music and cheerleaders to liven up the spectacle, no other sport does it in such an authentic and effortless way as beach volleyball. Many of the usual fans would probably have spent a summer at festivals and parties and while sport-for-education and sport-for-wider-development are catchphrases in Olympism, beach volleyball unashamedly parties on as sport-for-entertainment. Pure and simple. Whatever the initial reason for watching beach volleyball may have been, any spectator is soon glued to the action itself, which is usually gripping and quickly becomes the clear source of attraction despite everything else going on. While the basic skill set is the same as the indoor version (which is fast becoming the poor cousin) this is where the similarity ends. With only two people covering the same amount of sand as six on the indoor playing area, a lot of time is spent diving across the sand to spatula up the ball before it hits the ground. And with only two players it means every second ball is yours, so if you’ve just received a face full of sand spatula-ing a serve, you have to get back on your feet with incredible speed yet with enough control, to hit the third ball with finesse and hopefully down a winner. The agility and skill level needed on the beach means that often the players are shorter than their indoor counterparts. As you would also imagine is obvious, a high level of fitness is essential; to run with any speed over sand, jump high in it, dive in it and get back up again to jump in it again, is one of the reasons beach players end up rather lean. And in a stadium surrounded by grandstands that shut out the breeze it has been known to get up to 40 degrees on centre court which soon drains any reserves. In fact the need for fitness, agility, finesse and speed (all in sand remember) is almost more important than how hard you hit the ball - a ball spiked with nothing but speed is usually all too easy to defend. Strategy plays a big part in the beach game – finding holes in the opposing team’s defence, using their known weaknesses against them, continually serving on the player that shanks it and using the wind, sun and lighter ball to create hard to read or to see serves and shots can win the game. So not very polite really. Two schools of thought in beach vol-
BY Alison Storey Alison Storey is a personal trainer who has represented New Zealand in three different sports (beach volleyball, rowing and rhythmic gymnastics). She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients. www.storeysport.co.nz
leyball prevail; the Brazilian one in which players spend hour after hour running drills and skills to perfection, and the American one, where from a young age you just show up at the beach and play and make it up as you go along, accumulating thousands of hours of practice and game-reading ability. One country is considered the mecca of beach volleyball, the other, the place it was invented. At the London Olympic Games the winners of the women’s beach volleyball gold and silver medals were the Americans, the bronze medallists, Brazil and the men’s silver medallists, Brazil. One of the most uncomplicated things about beach volleyball however, is that anyone can play. The sand means it doesn’t hurt to dive to spatula that ball, not having to hit hard but wisely can appeal to the less skilled but canny, and although the top level of the game has only two players, at the social level anywhere up to six players is often allowed. And due to skill and finesse mostly over-riding power, at the social level an entire team of women can very often beat an entire team of men. Beach volleyball is also ageless; even at the last Olympic Games the average age was a hardy 29.2 years old with the oldest being 40 plus. In Waikato, one of the most scenic, convenient and friendly places to play is at the Karapiro Sand Courts, (www.beachvolleyball.co.nz ) sited just above the NZ Rowing High Performance centre, with a commanding view of the lake and a comfy embankment for post-play picnics. Social leagues are held there each summer, as is the
New Zealand National Beach Tour each January (at which the soon to be men’s Olympic champions from Germany played in 2012). It would be a hard road finding a more enjoyable, non-contact, forgiving surface, just collide with the ball to get it over the net kind of sport, than beach volleyball. Considering the in-built athleticism, the Brazilian/US rivalry and the need for speed, the duels on Copacabana beach at the Rio Olympics this year should undeniably cement the sport’s reputation as one of the most physically demanding, athletic, skilful, and yes, entertaining, sports to be had. To see one of most insanely long professional beach volleyball rallies ever, check out this clip https://youtu. be/GEvE77upD8s
To kick-start the year in style, we decided to ask some of our local athletes and friends what 2016 has in store for them. Hopefully you’ll enjoy an insight into their lives and be inspired.
Happy New Year to our Fitness Journal readers
mayor of Hamilton
mayor of matamata-piako
black fern and nz sevens athlete
What’s a favorite Waikato place you’ll spend time at through summer? Hamilton Gardens is wonderful during the summer months. The gardens are beautiful and there is always a shady spot to sit. You can spend hours there because there are so many different themed places to include in your visit. We can walk to the gardens along the river and that’s a great walk. What have been some of your favorite sporting highlights of the year? We’ve had some big sporting events in Hamilton this year. A highlight was hosting the Cricket World Cup. The weather was perfect, saw the Black Caps in action and had some big crowds at Seddon Park. We also welcomed the teams to Hamilton at the Gardens, so that was special. We followed that up with the FIFA U20s which was a brilliant event and it was great to see football being played at FMG Stadium Waikato. And of course, it was fantastic to see the All Blacks win another Rugby World Cup, especially with so many local players in the team. Given the time, what sport or activity would you most like to take up or be involved in for 2016? Cycling. We’ve got some great cycle ways with more being built. I think it’s time to buy a bike and enjoy them more. What are you most looking forward to about 2016? I’m excited to see the plan for the Ferrybank, which is part of our Waikato River Plan, due in the middle of the year. This development is a game-changer for Hamilton. What is your favourite summer dish? Salad from vegetables grown in our large garden. There is nothing like putting a salad together from freshly picked ingredients.
Where in Waikato is your favourite place to spend time during summer? In my garden with a good book under the big trees or walking on the many tracks around Matamata, Morrinsville and Te Aroha. What was your favourite sporting highlight of the year? The atmosphere and lead-up to the Rugby World Cup and seeing the All Blacks win. If time was no object, what sport/ activity would you most like to be involved in for 2016? Pilates and yoga. Good for your body and good for your mind. What inspires/motivates you to get active? After a day in the boardroom or back-to-back meetings I like to go for a good walk or ride my bike. My husband Rex and I like to bike out to Firth Tower or through Centennial Drive in Matamata. My son Jamie and I enjoy the great walk up to Wairere Falls. We are lucky to have the mountain tracks in Te Aroha and Holmwood Park and river walks in Morrinsville right on my doorstep How do you like to relax? Nothing beats a nice long massage at the Te Aroha Mineral Spas, or having time to myself to get stuck into a good book. What is your favourite summer recipe/ingredient? Fruit platters and berries. Ambrosia – fold together whipped low fat cream, yoghurt, marshmallows and fresh summer berries.
fitness journal January 2016
How do you plan to spend your summer holidays? Hanging out at home in Queenstown. There are always friends calling by who need to be shown the fantastic trails around here. Also I might save some holiday time until April and spend it sailing in the Abel Tasman, as I help out with the Godzone Adventure race where I’m patron.
Where in Waikato do you like to spend time during summer and why? Putaruru, South Waikato. It has the BEST rivers to swim in and bridges and cliffs to jump from.
What is your favorite Waikato place to spend time during summer? The Karapiro Sand courts out at Karapiro Domain, playing beach volleyball; Sun, sand, intense fun, the lake view.
What is your favourite sporting highlight of the year? Winning the Women’s Rugby Super series in Canada. We thrashed both Canada and England who are the current World Cup holders.
What is the best place you have ever spent summer in? With family, no matter where it is. I do have fond memories as a boy, camping at the beach. If you show kids the outdoors at a young age, and they will ALWAYS value nature.
If time was no object, what sport/ activity would you most like to take up or be involved in for 2016? Total immersion Te Reo Maori course. Learning my language fluently.
What is your favourite sporting highlight of 2015 and why you enjoyed it so much? The World Rowing Champs 2015 watching a New Zealand Women’s eight qualify for the Olympic Games for the first time - history makers and pioneers; made me so proud.
What is your favourite place to be in NZ in summer and why? Just gotta visit the beach, feel the sand, experience the changes of the tides, the winds, and of course there are so many toys.. kayaks, kite surfing, mountain biking, snorkelling, SUP, exploring on foot, and then of course the barbecue. Where in the world is the ultimate destination for you and why? Any place I haven’t been yet is next on my list. The number of places I want to visit is n+1 (where n= the number I have already visited). What’s the best Christmas gift you have ever received and why? The gift of having a wonderful country to explore with good health. You really appreciate it when you nearly lose it! I think my favourite tangible gift was my first bike. I clearly remember dad and grandad using grandad’s welding kit to cut down an adult bike to a size I could ride as a six-year-old. They painted it all up as a wickedly good Christmas present. My ear-to-ear grin lasted all summer! And that probably marked the start of my love of bikes, kayaks and running shoes.
What inspires/motivates you to get active? My friends and family inspire and motivate me the most. I enjoy a good hard repeated speed session at Porritt Stadium. The track always makes me feel I’m running faster. How do you like to relax? Sunbathing or watching sports channels – replays of the old school State of Origin games. What are you most looking forward to in 2016? Returning home to Putaruru after the Rio Olympics, hopefully with a medal to share with my family. What is your favourite summer recipe/ingredient? Kiwifruit and KFC Wicked Wings – I don’t know how to cook.
If time was no object, what sport/ activity would you most like to take up or be involved in for 2016? It would be awesome to make like an elite athlete and eat, sleep, train and compete full time in archery. Tough on the mortgage though. What inspires/motivates you to get active? I think Waikato, Cambridge in particular, is an incredibly inspiring place to train; you’re surrounded by some of the country’s top athletes and facilities and there are plenty of opportunities to be active and do sport and tons of good coaches. The Te Awa cycle trail is incredibly accessible and varied, the Karapiro sand courts and playing beach volleyball is the best day out in the sun, and climbing Mt Pirongia and being absorbed by the bush is good for the soul. How do you like to relax? I sleep. Like a cat. In the sun What are you most looking forward to about 2016? Watching the Rio Olympic Games. I fully intend to hibernate in front of the TV for 16 days. No phone, no email, just healthy food and the Olympics. What is your favourite summer recipe/ingredient? Tomatoes from the garden! Fresh, sundried, baked, in salads - SO many nutrients and flavour.
Kick off 2016 with a health and body check Been meaning to get that sore knee checked out, but keep on putting it off? How about that colonoscopy your doctor told you to have last year?
Kristina Jessup A specialist in exercise rehabilitation and chronic disease management, Kristina Jessup is a sport and rehab consultant at UniRec and uses “exercise as medicine”. Trained to provide carefully tailored exercise programmes for people from all walks of life and particularly those who may have struggled with exercise in the past; have particular limitations which prevent them from exercising, or those who simply don’t know where to start, Kristina has a wealth of experience spanning eight years and provides expert advice in chronic disease management and musculoskeletal rehabilitation.
ake your health a priority in the New Year and have a general health check-up. Often it can be the little things which stop you from reaching your fitness goals. Ongoing injuries and soreness can be frustrating at the best of times. Having these issues checked by a professional is important for your personal strength and fitness success and will help prevent long-term musculoskeletal and medical problems. Start the New Year with a clean slate and book a routine check-up with your doctor. For any aches or pains which you feel warrant a trip to the physiotherapist, book yourself in and catch the problem early, before it gets any worse. A physiotherapist will provide treatment, advice and exercises to help relieve and resolve the issue, so you can make a full recovery. If you are aware of muscle imbalances or areas of weakness that cause pain or problems, or your exercise is limited due to a chronic disease, schedule a musculoskeletal assessment and receive appropriate exercise prescription and exercise rehabilitation programming. Seek advice from a health and fitness professional to get the right plan in place, so
you can progress your exercise as necessary to help make 2016 an active and productive year. Some chronic diseases which research has proven to benefit from exercise include – insulin resistance, type 2 diabetes, dyslipidemia, hypertension, obesity, chronic obstructive pulmonary disease, coronary heart disease, chronic heart failure, intermittent claudication, osteoarthritis, rheumatoid
arthritis, osteoporosis, fibromyalgia, chronic fatigue syndrome, cancer, depression, asthma and type 1 diabetes. By treating yourself to a health checkup and setting yourself up with an achievable plan for improved fitness, you can strive for a year of feeling better both physically and mentally, as well as clocking up credits towards improved future health. Unirec.co.nz
Two Year Anniversary Offer! Phone: 0800 GPS GPS 0800 477 477 or 07 8477 477
3 x 60 minute massages for only $160*
¡ Fast, safe, reliable, 24/7 taxis ¡ Corporate ¡ Business class and ¡ Total mobility vehicle available
Your trusted Blue Bubble Taxi will provide you with a safe and reliable experience. *TERMS CONDITIONS *TERMS ANDAND CONDITIONS *TERMS AND CONDITIONS starts August 1, 2015 until August 31 •• Promotion Promotion starts Jan 1, until 31 2016 starts August 1, 2016 2015 untilJan August 31 • Promotion • Promotion starts August 1, 2015 until August 31
Download now: www.bbapp.co.nz
www.hamiltontaxis.co.nz firstname.lastname@example.org Hamilton Office 07 846 0061
Expires in two months from date of purchase 2015•• Expires 2015 in two months from date of purchase •• Expires Cannot betwo transferred fordate cash • Expires in two months from of of purchase in months from date purchase Cannot be transferred for cash • Cannot be transferred for cash • Cannot Cannot betransferred usedin inconjunction conjunction withany anyother other be for cash with used • Cannot be used in conjunction with any other offers/promotions ordiscounts discounts • Cannot be used in conjunction with any other offers/promotions or or discounts offers/promotions or discounts Cannot to • offers/promotions Cannotbe betransferred transferred topartners, partners,family familymembers members • Cannot be transferred to partners, family members or • Cannot be transferred to partners, family members orfriends friends or friends • Excludes Myofascial Release or friends • Excludes Myofascial Release • Excludes Myofascial Release Non Myofascial refundable • Excludes • Non Nonrefundable refundable Release • Non•refundable • Concession card must be paid in full
• Easy to book • 16 cities nationwide • You choose...pay the driver or pay via the app
fitness journal January 2016
A"""a Holiday health survival guide
Many people love and loathe the holidays in equal measure. Sure they enjoy the time off work, cold drinks and plenty of good food, but they don’t enjoy the way their jeans feel tighter and belts need loosening. By Michael Briggs and Deborah Murtagh (aka The Body Coaches)
f you make three simple decisions this holiday season you can avoid a New Year’s resolution list that begins with lose 5-10kgs’. These decisions are around the cornerstones of health; eating, stretching and exercise, but it is Christmas, so they are realistic and achievable. The first decision is one you are going to like; allow yourself to have a few indulgences. You are no doubt suspicious right now and you should be. By giving yourself permission, it means you can’t use those three helpings of Pavlova as an excuse to completely abandon your health. Too often we use a minor indiscretion to justify falling off the wagon; ‘Oh well I’ve messed up now, I may as well just go for it’. A couple of bad meals do NOT erase a month, a week or even a day of eating well. You should be aware that everyone falls off the wagon, what matters is how quickly you get back on. One strategy is the; ‘if I stray, I pay’ approach. After those two bowls of custard, why not leave the car and walk home, eat salad the following day or spend an extra half hour in the gym. This way your little misdemeanour
is quickly forgotten and the excuse to abandon your health disappears. If you are travelling these holidays a great decision you can make is take regular breaks. This is not only for driver safety but the sake of your body. As humans we have around 206 moving parts. We are not really designed to sit for extended periods. Sitting does a number of things to our body including tightening hamstrings and hip flexors, straining our lower back and neck and even affecting our circulation. If you want to arrive at your destination refreshed and reach for a glass of wine, not the pain killers, try these following stretches every few hours. They can be performed on the bumper bar of a car and should be held for around 40 seconds: Hamstring stretch Place one heel on your car’s bumper, leg straight and toes pointing up to the sky. Now push down lightly with your heel for the count of ten before relaxing. This will unlock tight hamstrings and lower back. Hip flexors Using the bumper again, place one foot on it and lean forwards so the elevated leg is bent. Keeping the back leg and torso straight, push your hips forward. You should feel a stretch in the upper part of the grounded leg.
Quadriceps stretch With your hand on the car for support, pull one heel up to your bum, keeping the knees close together. Calf stretch With both hands on the car, place one leg out straight behind you and drive your heel into the ground. Once you reach your destination, the final decision you should make is to combine family time with exercise. The key to an effective family workout is to make it fun and play on that natural competitiveness among mum, dad, brothers and sisters. For example you could: – Challenge the kids to see who can complete 20 x squats, 20 x push ups and 20 x sit ups the fastest. – Form teams and set a target of 150 star jumps to find out which team can get to zero the fastest. – Write the number of repetitions (5, 10, 15, 20) and some exerciseson scraps of paper and have the kids randomly pick the work out until the scraps of paper are used up or you all collapse with exhaustion. If young children are involved, they will enjoy copying mum and dad, but you can also scale the exercises so dad has to finish 10 push-ups while his son completes three. These three little decisions have a good degree of holiday spirit and can help you successfully navigate the holidays with your waist size intact.
You might enter 2016 feeling energetic and focused and if this inspires you to get serious about your health, I recommend you seek out a trainer. There are many misconceptions in the health industry and a good trainer will help you avoid injury, get measurable results and maintain motivation. Who knows, when 2017 approaches, your goal might be to maintain that six pack instead of avoiding another notch on your belt.
About the authors Michael Briggs and Deborah Murtagh are founders of The Body Coaches. The Body Coaches specialise in a revolutionary method of sustained health which includes weight loss, increased functional strength and mobility. www.thebodycoaches.com Deborah Murtagh has been researching our association with wholefoods and health for over 20 years and runs a Life Coaching and online cooking school www. wholefoodsecrets.com. She is an expert in the Ketogenic diet. Michael Briggs is a former journalist and qualified Personal Trainer, Strength and Conditioning coach, Crossfit Coach and martial artist, who currently trains a number of clients internationally.
Offering unparalleled care and expertise With the latest medical imaging equipment and a highly Hamilton Radiology is the Waikato’s largest private medical imaging facility. trained, experienced team of technical staff and 14 local radiologists, we offer an unparalleled standard of care and expertise.
Appointments are essential for Ultrasound and CT: Please phone our freephone 0800 426 723 No appointments needed for plain x-ray films, all referrals accepted. After hours appointments available on Tuesday evenings.
Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton
Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu
fitness journal January 2016
Triathlon: Getting started So you have decided to give the sport of triathlon a go. Making this decision has probably taken some thought, and perhaps a bit of coercion from a mate or two, but in getting to this point you have crossed one of the hardest hurdles. Now you just need to get some gear and get training. Gear Things you will need to train and race. (This list can be a bit exhaustive and there will be items left off which some people will think are mandatory, as well as things here that you may survive without, but this is a guide). For training Swim training. Basic list: Swim togs, swim cap and goggles (get goggles that fit well on your face so they don’t leak). Additional: Fins (flippers), pull buoys, kickboard, paddles (for hands). Bike (this is the expensive part). Basic: Road bike, clip-on pedals, cycle shoes with cleats, helmet, cycling shorts (worth their weight in gold), cycling top, gloves (fingerless for summer, long fingered for winter riding), cycling glasses (keep the glare/rain/ bugs out), bike pump (I prefer a floor pump, they are easy to use and awesome), spare inner tubes, pump to mount on your bike or gas cylinders and attachment, bike bag/ pouch to hand beneath your bike saddle. Additional: Clip-on aero bars (for an aerodynamic position when racing), triathlon bike shoes (for racing, as they are easier to get in and out of in a hurry). Gas cylinder and attachment, or a mini pump which takes a gas cylinder as well. Eventually you may progress to a time trial bike which is great for fast, flat racing but hardly a prerequisite for a beginner. Run. Basic: Running shorts, running singlets or tops, running shoes, running cap (lightweight and breathable) running glasses (usually interchangeable with what you wear on the bike). For racing Tri suit, wetsuit, swim goggles, swim cap (usually provided in race pack but always take a spare or two), lubricant for under wetsuit to prevent chafing (such as Body Glide), race belt (to hang race number on, although you can safety pin it to your tri suit). Bike, cycle shoes, helmet, glasses, running shoes and cap. As well, a sports watch to keep track of your race time or if you prefer, a GPS watch/monitor. Wow, that is some list! Don’t be put off however. If you can’t afford to buy this all new, there are plenty of second-hand options on internet sites. You could also borrow a bit of gear from mates until you decide if this really is the sport for you.
Fiona Goddard is a physiotherapist at Sports Med Physio in Hamilton. She has completed numerous half ironman events and completed the New Zealand Ironman event five times. The busy mum of three is a registered physiotherapy acupuncturist and a carded physiotherapy provider for High Performance Sport New Zealand. She has also worked with many provincial and national sports teams over the years, including men’s and women’s football, women’s softball and netball. Fiona was the physiotherapist for the Waikato-Bay of Plenty Magic Netball team for 10 years. She regularly competes in running, cycling and triathlon events.
wetsuit for shorter events (such as the 3-9-3 and even perhaps the sprint) but I would definitely recommend one for the standard course and longer events. Wetsuits keep you warm and aid in buoyancy. When racing, apply a lubricant around areas susceptible to chafing, such as the neck. Also, to assist quick removal you can apply lubricant to your forearms/wrists and lower legs/ankles. Seek help from a specialist swim or triathlon shop when purchasing a wetsuit so you get the correct one for your body type and swimming ability. They come in varying thicknesses so, like running shoes, you need to get the right fit. Good luck and have fun!
the case, you will need to build up slowly and carefully. This is called conditioning. Conditioning occurs over time and is a result of a progressive training load. The reason to take things slowly and carefully is to avoid too much muscle soreness and avoid injury. If you can prevent injury or excessive muscle soreness you will be able to steadily train and progressively build up your training load. Injury hampers progress and can derail your best laid plans.
How much? Again, this is dependent on your starting point but you may start with something like; two swim sessions, two rides and two runs a week and then progress. It is worthwhile seeking further advice as to exactly what to incorporate into each of these sessions. It will depend on the length of the event you are training for. (A seasoned triathlete may likely do 3-4 swims per week, 3-4 rides and three runs per week. Plus there are brick sessions which consist of running straight after a ride (running off the bike). Elite or professional triathletes are a whole different ball-game, with a huge training load, as this becomes their day job).
Top tips when starting training If you decide to use cleated cycle shoes and clip-on pedals, I suggest you practise on a quiet stretch of road, getting used to clicking in and clicking out of the pedals. Always click out in preparation for dismounting the bike. It is rather embarrassing (and painful) to come to a stop and realise you haven’t clicked out in time (although I’m sure most cyclists have done it at least once). Cycle shorts. These make riding a
Providing quality treatment. Taking tome to listen and accurately diagnose. Facilitating rehabilitation and preventing further injury We are in tWo great locations 243 Ulster Street, Hamilton Phone: 07 838 3262 105 Thomas Road, Rototuna Phone: 07 853 7096 www.sportsmp.co.nz 20389
Your training load really depends on your sporting background and base point. If you are a reasonably fit individual already and have come from another sport, especially from a running or cycling background, you will likely adapt more quickly and tolerate a quicker transition into triathlon training. If however, you have been reasonably sedentary and are not in great physical shape or condition and the whole swim, bike, run thing is completely new to you the introduction is going to be much slower. Whatever
By fiona goddard
far more comfortable experience. It takes a while to get used to those somewhat hard, skinny bike saddles and good cycle shorts are worth every penny. Do not wear underwear under these shorts. Undies/knickers have seams which are potential areas for rubbing and chafing. You need things smooth to prevent chafing in all the wrong places. Some people like to use chamois cream (purchase from the bike shop) applied to the chamois of the shorts or to their body. Others are fine without it. Helmets. These need to be safety approved and well fitting. Make sure you get the right size for your head so that it fits comfortably and the chin strap fits snugly under your chin. Always wear a helmet when cycling. They are protecting a very important asset. Tyres. Tyres get punctures so learn how to one. You will need 2-3 tyre levers, a spare inner tube and a pump (or gas cylinder and attachment). A small rubber sleeve in your bike bag is also worthwhile in case you actually split the tyre. Practise changing your bike inner tube before you start road training. Punctures happen and mobile phone coverage can be non-existent in some areas of countryside so you really do need to be self sufficient. Running shoes. I recommend you get a proper assessment from a specialist running shoe shop so you get the right shoe for your foot type and function, rather than just choosing the most fashionable or nicest colour. Wetsuit. You can get away without a
fitness journal January 2016
Setting the pace with Craig Kirkwood Endurance sport has been a lifelong obsession for Craig Kirkwood; first as a successful distance runner and more recently as a triathlete. Fitness Journal’s Simone Ackermann recently caught up with Craig as he builds towards his latest challenges, the Tarawera Ultra Marathon and The Generator. BY Simone Ackermann
s a 14-year old teenager growing up in Timaru, Craig discovered his personality and talents were suited to distance running. Since then, that same passion has seen him enjoy a successful career as an athlete (and coach). When questioned as to why distance running gels with him, Craig replied, “I think I am good at suffering.” The idea that he only has himself to blame when things don’t go to plan also sits well with him. During his school years Craig was fascinated by the training methods of Arthur Lydiard, New Zealand’s most successful distance running coach. Using those training methods saw Craig develop into one of New Zealand’s top young middle-long distance runners and receive a scholarship to the University of Oklahoma. UK’s High Performance coach, Alan Storey, became Craig’s coach in 1999 when he moved to London. Alan Storey, along with Kim McDonald, helped Craig prosper as an athlete. In 2001, Craig qualified for the 2002
Commonwealth Games, after finishing 13 in the Chicago Marathon in a time of 2:13.17. Craig’s marathon training involved a demanding 200 to 220km a week, some of this consisting of work at 10km race pace. Once back in New Zealand Craig’s success continued. In 2006 he won the World Mountain Running Championships and, in 2007, both the Rotorua and Christchurch Marathons. He made a pact with his brother-in-law to do an Ironman if he failed to qualify for the Beijing Olympics. As a result, he went on to be the first placed age grouper at the 2009 New Zealand Ironman, qualifying for the Kona World Championships at the same time. The change in focus also required a change in mindset. Where previously Craig was running 13 to 14 times a week, he now had to do a fraction of this (relatively speaking). Still running three to five times, he had to add swimming and biking into the mix. Craig says he misses running every day. At the start of 2015 he challenged himself to run at least 30 minutes every day. At the time of the interview, he was 326 days deep into this challenge with 39 days to go.
The Generator multi-sport event (April 9 2016) is around the Waikato River Trails and Waikato River. www.wrt-thegenerator.com
Craig continues to be motivated by the challenge endurance events pose. In February he takes on the Tarawera Ultra Marathon, a 100km off-road run between the Redwoods in Rotorua and Kawerau. With mostly single track trails through native bush or forestry tracks, only five percent of the race takes place on sealed roads. A few weeks later he will compete in The Generator. It is a “real stunner” of a multisport event taking in the sights of South Waikato, finishing with a run around the Arapuni Powerhouse. It will be the second year this event is held - last year’s took place in the bucketing rain. Last year Craig was halfway down the field after the first leg, a 6km lake kayak. Through the remaining 54km of trail running, road cycling and mountain biking, he made his way through the field, finishing an impres-
sive second. For this year’s event, his goal remains modest: “Not to fall out of the kayak.” It is the leg he is most unfamiliar with, having only done it a handful of times, including last year. Craig has used his knowledge and experience as an athlete to become an equally successful coach. His training method is a hybrid of the techniques he learned from his previous coaches- bringing it back to basics. “I love to see my athletes reach their goals.” For someone who has been hooked on endurance sport since he was a youngster, he still maintains a perspective on sport. To fellow endurance athletes he says, “Don’t take it too seriously..it is only sport.” “Keep it in perspective and take it day-byday.”
ONLINE ENTRIES NOW OPEN TOUR OF
M U LT I - S P O R T E V E N T
WA I K ATO R I V E R T R A I L S - S O U T H WA I K ATO
17-20 MARCH 2016 FOUR DAYS TWO COASTS 340KM
All riding ab
PROUDLY SPONSORED BY:
P U T A R U R U
ONLINE ENTRIES NOW OPEN
fitness journal January 2016
giving Daily PRIZE available Relay option
DYNAMOEVENTS.CO.NZ www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Finding the perfect wetsuit Finding the perfect wetsuit is much like finding the perfect partner. There are a whole host of elements to consider, but the key is finding one specific to your needs and having clear knowledge of what you are looking for. With the variety of wetsuits available these days, choosing the right one can seem a little daunting, so Torpedo7 wetsuit guru Durand Coldicott has put together this informative guide. What do you want to use it for? Do you plan on using this wetsuit for swimming, surfing, kayaking, waterskiing, wakeboarding, or a combination of sports or activities? Add to this your ability level within your chosen recreation and how far you’d like to progress. If you’re a beginner surfer, or a recreational wake boarder for example, one of the more basic models will be completely adequate for your time in the water. But, if you are a competitive surfer wishing to progress to higher levels, an advanced performance wetsuit, with extra warmth, flexibility and durability will help give that added edge you need to progress. Being specific about what you plan to use a wetsuit for can help narrow down your options. How cold will the conditions be in which you will use this wetsuit? This is an important aspect for choosing a wetsuit. Wetsuits are made to insulate and each model is designed around a certain water temperature. The colder the weather and water temperature, the thicker the wetsuit will need to be to keep you warm. If the conditions are cold, a full length wetsuit (or steamer) will generally be required to keep your body temperature at an adequate level. In contrast, the warmer the conditions, the less material the wetsuit will need to have.
What budget do you have? Buying a cheaper model doesn’t mean it won’t insulate you in the water, but instead it will likely not be as stretchy or as light as a more expensive model. There are many technologies and design features that influence price, with performance features and technologies generally being limited to higher end wetsuits.
Neoprene Wetsuits are designed to insulate and keep your body temperature at normal levels while in the water. Neoprene is a form of synthetic rubber that is used in virtually all wetsuits to help achieve this. Not all forms of neoprene are equal with higher end materials will offer greater flexibility, lower water absorption, and lighter overall weight. Wetsuit thickness The thickness of the neoprene in a wetsuit is often the most important indicator as to how warm it will be. Neoprene material is measured in millimetres and this is usually stated in the title or description of the product. Wetsuits vary in thickness and can range from 0.5mm for summer or warm water conditions to 5mm for winter surfing wetsuits and even 7mm+ for dive wetsuits.
Quick wetsuit guide • If possible try the fit of different brands in-store • Your wetsuit should fit snugly and not be baggy anywhere • Know what you plan to use your wetsuit for • Chest zips are usually harder to get into but will give you a better sealed suit • Spring suits have short arms/legs while steamers are full length arm/legs The most common thicknesses are 2mm, 3/2mm, 4/3mm, and 5/4mm. A combination of thicknesses refers to different thicknesses in different zones of the wetsuit. So for example, if you see 4/3mm it will be referring to 4mm in the core, and 3mm in the arms and legs. The first number is always the thickness around the core of the wetsuit. A 3/2mm wetsuit is one of the most common thicknesses used in New Zealand conditions and can cater to a wide range of water temperatures. A good option when you want one wetsuit for a range of weather and temperature conditions, these suits
work anywhere from summer surfing in the deep south to winter surfing in the far north, and are great for waterskiing or wake boarding year-round. A general rule is, if you need a surf hood or gloves to be in the water, then you should probably be wearing a wetsuit thicker than 3/2mm. Chest zip versus back zip wetsuits Back zip wetsuits offer easy entry and exit while chest zip wetsuits can be a little trickier to get in and out of due to a smaller opening. Back zip wetsuits are a good option for those with previous shoulder injuries as they involve less articulation of the joint to enter. Although a chest zip can be more difficult to enter and exit, the smaller entry and position of the zipper help minimise water flushing through the suit that can occur when duck diving under waves. Chest zip suits generally hold a more consistent seal around the collar line than back zips, ultimately meaning it is harder for water to penetrate the neck and flush the suit with cold water.
Where the shoe picks you. Check out these new season runners from Shoe Clinic Hamilton Brooks Defyance 9 Brooks DNA midsole provides soft cushioning.Smooth heal to toe transition. Super breathable, keeping the feet cool and dry. RRP $259.90 Mens & Womens Asics Gel Noosa Tri New light weight Solyte mid sole and a Propulsion Trusstic for a quick toe off. Seamless upper can be used without socks. RRP $249.90 Mens & Womens. Asics Gel Metarun Asics exclusive technologies provide the best and first ever running shoe with a responsive ride. Don’t just push your limits of performance, shatter them. RRP $349.90 Mens & Womens.
WETSUITS & TRI GEAR 20411
Visit your local Shoe Clinic Store at 437 Victoria Street Hamilton, Phone 07 839 7100
fitness journal January 2016
A passion for
Pilates Riana Leaf loves to prove people wrong. But in the nicest possible way.
he vibrant Pilates instructor is passionate about helping people enjoy life – and proving that Pilates is for everyone; from rugby blokes and elite athletes to grandparents, children and women of all ages and fitness levels. “There’s a definite misconception out there that Pilates is a social exercise group for mums, but you just have to look at some of the world’s top sports stars to realise the benefits spread far and wide within the male population as well.” As owner of Blue Mat Pilates, Riana and her team work with everyone from children to a 92 year old client. “I first became involved with Pilates after my mum had back surgery,” says Riana. “The rehab programme available for her post surgery was shocking (as in non-existent). “I was working in the fashion industry
WIN WIN WIN Whether you are wanting to kick start your year by trying something new or are already a keen Pilates fan, you can enter to win an ‘8 class pass’ concession at Blue Mat Pilates (in Hamilton or Mount Maunganui). Enjoy the fantastic array of classes available and expert tuition from the friendly welcoming team. To enter, email your name and contact details to win@ fitnessjournal.co.nz with BlueMat in the subject line, or enter at fitnessjournal.co.nz Entries close February 15 2016
fitness journal January 2016
at the time and felt helpless not being able to help her. I started to investigate how and where I could study to become a qualified Pilates instructor, as I had attended classes myself and knew how beneficial it was. “I wanted to start helping more people, like my mum, learn some great tools on how to manage pain for themselves, and possibly eradicate it altogether, without relying on going to someone to get ‘fixed’ each week.” Living in Mt Maunganui at the time, Riana’s husband and greatest supporter Michael was offered a job in Hamilton, making it the perfect opportunity for a career change. “I was fortunate to meet a very open minded Pilates studio owner, who took me on as an apprentice.” Riana worked with Vicky Stuart-Jones from The Pilates Centre for four years while completing her qualifications before branch-
ing out and opening her own studio at the other end of town, Blue Mat Pilates, where she offers everything from beginners classes and one on one sessions to pilates barre and pilates reformer sessions. What inspires you about Pilates? I absolutely love seeing my clients get complete enjoyment out of moving their bodies and being proactive about keeping fit and healthy, through both body and mind. Personally I find it is such an uplifting form of exercise. I always come away from a Pilates session feeling like I am in a brand new body.
“I wanted to start helping more people, like my mum, learn some great tools on how to manage pain for themselves... without relying on going to someone to get ‘fixed’ each week.”
What are people most surprised about when they try Pilates for the first time? How easy the exercises appear to be, but how much of a workout they actually get from it. What are your top three pieces of advice for someone wanting to try Pilates? 1) Take the time to learn the basics, this can be slow which some people struggle with. Persevere with it and you will be opened up to a whole new exciting world of more challenging workouts! Once the basics are mastered you can quickly progress your exercises – or of course (as many of our clients do) you can choose to stay at the more basic level for as long as you like, until you feel comfortable to move on. 2) Schedule your Pilates session in to your diary or calendar, as you would any important work meeting. This ensures you get your ‘me time’ in every week, no excuses. 3) Research your Pilates studio/instructor to ensure they have sufficient training and experience. There are many forms of Pilates instructor training certifications that can be handed out after a weekend course, which is frightening. We pride ourselves on having
highly qualified staff with exceptional standards of teaching. Ensure your instructor has been certified through a well-reputed company. Athletic wear supplied by Shoe Clinic Hamilton. Bluematpilates.co.nz
The power of Pilates By Riana Leaf What is Pilates? Pilates is one of the world’s fastest growing forms of mindful exercise. It is a safe and effective way to transform the way your body looks and feels, without straining or taxing it in any way. It teaches you how to access correct posture, improve your core strength and body awareness, and gives you the tools to reduce and often eradicate back pain and other niggles throughout the body.
How does it work? Firstly by having an instructor who can teach you the correct and safe methods of movement, the way your body is designed to operate. Once these basic fundamentals have been taught, it is then a matter of continuing to challenge and ‘upskill’ the body, through both mat and Pilates machine-based exercises. Other conventional or traditional workouts tend to be weight bearing and can often build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Who can do it? Anyone can do Pilates so long as they haven’t been advised otherwise from a doctor or
medical specialist. Pilates is accessible to people with all sorts of physical disabilities, goal-oriented requirements, and rehabilitation programmes, especially when utilising Pilates’ equipment. Pilates machines offer a lot of support and feedback and help fast track good results.
time to escape your busy schedule and acts as a form of mindfulness movement, which is very meditative. 4) It can be done virtually anywhere with or without equipment. 5) Variations of exercises can be offered and applied to each individual making it accessible to most people.
What are the five key benefits? 1) Increases core strength which has a knock on effect of many other benefits. 2) Increases flexibility, allowing the body to move more freely and efficiently. 3) Practising Pilates provides you with a set
What is the most common misconception about Pilates? That it is a ‘girls’ thing’. You just have to look at some of the world’s top male sporting stars to realise the benefits which are spread far and wide.
UNIREC | GYM MEMBERSHIPS FROM $9.20 P/W
fitness journal January 2016
Guts and Glory BY Lisa Potter
Mangakino’s Kayne Lamont is never happier than when he is hurtling around dirt tracks at breakneck speeds. Fortunately he knows exactly what he is doing – and has the titles to prove it. With a swag of regional and national titles under his belt, his sights are now set further afield to the international podium.
here’s no denying the 22-year-old has bucket loads of talent, but according to those in the know, he also has the drive, determination and work ethic to continue pursuing his dream of international motocross success. This last year has been particularly challenging, as Kayne battled with injuries following a couple of serious crashes. Dedicating months to his recovery, he put the time to good use, working on his mental attitude and honing his technique. Set to return in fighting form at this
month’s New Zealand Motocross GP in Manawatu, he’s gunning for glory. As the 2014 NZ motocross champ and with a few months spent competing in the UK, he’s always one of the frontrunners to beat. A regular on the podium, Kayne’s lifelong affinity for the sport has never wavered. He demonstrated an uncanny natural talent for bike riding as young as three years old, riding a farmbike on a family property, where he had naturally good throttle control. With hugely supportive parents and extended family, there has always been a home
track on the family's Mangakino property and each year major earthworks are carried out, to up the challenge quota. His own backyard is widely recognised as one of the most challenging training tracks in the country. For those who mistakenly think motocross is simply a matter of riding a bike, there is evidence that it is physically one of the toughest sports out there. Hamilton physiotherapist John Appel is the first to agree and works extensively with Kayne on ensuring he stays in top condition. While Kayne’s x-rays reveal an impressive
array of broken bones (collarbone, wrist, shoulders, nose), all caused by motocross crashes, his weekly training routine focuses heavily on injury prevention, working on muscle conditioning and strength. A full time athlete, Kane spends hours every week on his bikes, and added to that includes cardio, running cycling and rowing, as well as strength building and weight sessions. He is, in John’s words, ‘insanely fit, to the same level as a marathon runner’. Sport psychology has been another key component. Learning how to relax and breathe properly means he doesn’t tire so quickly. His diet is simple and clean; predominantly meat, vegetables and salad, and he avoids ‘the sweet stuff’. An expert in the field, John Appel describes Kayne as having ‘a killer combination of being a really good athlete and having no fear’. A valued member of the Altherm JCR Yamaha team, team owner Josh Coppins is a huge supporter of the talented athlete. “Kayne has a good work ethic and is fun to be around. He’s fast but more importantly a good kid and well received by fans and sponsors, therefore he represents our team well. “As a team we work closely and spend a lot of time together, so the above is very important to us. Hopefully we can help Kayne achieve his goals.” Previously an integral part of New Zealand’s efforts at the Motocross of Nations, regarded as the “Olympic Games of motocross” Kayne has raced in Belgium and Germany representing New Zealand. With the long term goal of competing in America, his sights are set on the 2017 World GP in Europe. “It’s a whole different ball game over there,” he admits. “Racing at top level in New Zealand you’re up against the same three or four riders all the time. There are 30 or 40 riders, all of that top skill level.”
Quick facts Bike: Altherm JCR Yamaha YZ250F Sponsors: Altherm Window Systems, JCR, Yamaha motor NZ, CRC, Fox, Oakley, Ethika, WILSport Major titles: – 2014 MX2 NZ champion – 2012 U19yrs Australian Champion – 2010 125cc & 250cc Junior NZ Champion – 2008 85cc NZ Champion
2015 NZ MX2 NATIONAL CHAMPION
2015 NATIONAL SENIOR CLASS 3 XC CHAMPION
BONUS READY-TO-RIP KIT WITH YZ 2-STROKES AND FREE POWER TUNER WITH YZ/WR 4-STROKES!
Bottom of the hill
Albert Street, Cambridge Ph 07 827 7066 • Mob 027 493 2076
fitness journal January 2016
john appel Director of Advance Physio, John Appel is dedicated to helping everyone function fully and enjoy everyday life without the restriction of pain.With a Masters in Physiotherapy, a Bachelor of Science in Exercise Physiology, an Athletic Training degree, and as a Myofascial Release therapist, he works with a wide range of clients from professional athletes to chronic fibromyalgia clients. www.advancephysio.co.nz
A natural high The sport of motocross is hugely popular in New Zealand, yet for those not immersed in that world, it comes as something of a surprise to discover the physical demands motocross riders are placed under. In this article, Hamilton physiotherapist and motocross enthusiast John Apple shares his insights into the sport.
the bike at speed. One millisecond of fatigue or loss of concentration can have devastating results in the form of a crash, injury or potential loss of life. Scientific research has found that motocross riders have an average heart rate of 96 percent during the race, compare this to road cyclist at 80 percent and mountain bikers at 90 percent. When a racer lines up on the start line they are very aware that in this race there is a very good chance that they or someone in the race will crash out suffering a life altering injury.
achievement when you get the hole shot. That moment of absolute terror as your hit the jump face at full speed, immediately followed by the most amazing feeling of flying through the air free as a bird. The feeling of satisfaction of completing the race that tested you physically, mentally, and emotionally. And finally that pure joy you get from sharing this experience with friends, family and supporters is simply something that needs to be experienced to understand. I hope to see you out there having fun, riding hard and staying safe. And if you see me or my son out riding, look for bike #174 or #199, feel free to say hi and have a chat about getting motocross fit.
Lake District Adventures grew from a family brain storming session in mid 2013 that centred around utilising the natural attractions of the Central & South Waikato lakes and surrounds.
It takes 300-400 specific skills to race a rally car. In motocross it takes 3000-4000 unique skills to race at the professional level
Lake District Adventures lets you: Walk, Ride or Paddle the Trail! If you have a desire to have a relaxing day, 2 days, or more, breathing clean air & leaving city stresses behind - let us introduce you to our backyard.
To achieve at this level, a rider must put fear aside and ride with 100 percent confidence and commitment. There is no room for error. Just ask any rider who has achieved top ten in the world for a list of injuries they have sustained over the years. Motocross is
or the last 10 years I have had the honor and pleasure to work with some of New Zealand’s best motocross riders. In addition to managing the riders' injuries, I’ve also developed a unique programme to build a rider’s strength and endurance to get the most out of their body. Thanks to Josh Coppins Racing I’ve had the chance to work with some of New Zealand’s fastest riders. And in fact we have had an Advance trained rider win a New Zealand national title each year, for the last 10 years. The best form of injury prevention in the motocross rider is fitness. More importantly fitness for the motocross rider has to be sport specific. I’ve seen examples of the professional motocross rider slotting in with a Tour De France cycling team, and I know for a fact that a high level motocross professional could perform at the top level of almost any endurance sport from Iron Man to rowing. However take a professional triathlete and ask them to race motocross and there is a very good chance of seeing that athlete in a wheelchair. It takes 300-400 specific skills to race a rally car. In motocross it takes 3000-4000 unique skills to race at the professional level. There is a reason that motocross has been rated as the worlds more physically demanding sport. It takes a high level of skill to race
truly a full contact sport. The most common injuries we see in clinic from motocross are knee injuries (FYI.. a proper knee brace is just as important as a helmet), shoulder injuries, concussion, and leg fractures. The scary injuries such as ruptured spleens, compound fractures, spinal cord injuries are less common but still happen in New Zealand on a yearly basis. So why do we do it, why risk it? In the world of surfing, there is a term “only a surfer knows the feeling.” Well in motocross the same is true. The feeling of railing the rut third gear tapped like the bike is on rails when going around a corner ten times faster than you could without the rut. The feeling of
Lake District Adventures Ltd. 368 Horahora Rd, RD1 Tirau Ph: 0800 2 TRI IT (287 448) | Mob: 027 4371 406 email@example.com www.lakedistrictadventures.co.nz fitness journal January 2016
Hauraki Rail Trail The Hauraki Rail Trail is the ultimate family destination. Widely regarded as the easiest riding trail in New Zealand, more than 82km of trail offers up various stages to allow for comfortable three-day cycle rides. The cycle trail also boasts the longest tunnel 1.1km and showcases some of the best scenery New Zealand has to offer, from pohutukawa trees on the Thames Coast, through lush green Waikato farmland to areas rich in pioneering history. A major highlight includes riding through
the stunning Karangahake Gorge, one of the “14 wonders of New Zealand”. The trail follows the path of two historic railway lines, running from Thames to Paeroa and Waikino to Te Aroha, while a new path will link Waikino to Waihi. Haurakirailtrail.co.nz
trek ‘n’ travel The World’s smallest
PERSONAL LOCATING BEACON
Wherever you are, at sea, on land think travel and safety smaller to easily fit 1 30% into jacket year battery life and 2 7warranty hour operational 3 24+ time
fitness journal January 2016
221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846 www.trekntravel.co.nz | www.facebook.com/trekntravelnz
WIN WIN WIN Take a day trip like never before and explore the natural beauty of the Hauraki Rail Trail. This spectacular setting is the ideal family outing – combining activity and sightseeing. Thanks to Hauraki Rail Trail, we have a group pass (for four people) to enjoy a day trip through this iconic setting. Your group of four will each receive complimentary bike hire, a free day's ride through the Hauraki Rail trail and a bus ride back to your car at one of the site’s
did you know...
allocated car parks. Choose from one of the many day rides available: Thames - Paeroa (33km); Paeroa - Waikino - Paeroa (28km); Paeroa - Waihi (25km); Waihi Pit Rim Trail (4km) or Paeroa - TeAroha (21Km). To enter, email your name and contact details to firstname.lastname@example.org with HRTrail in the subject line, or enter at fitnessjournal.co.nz. Entries close February 15.
• The stunning Karangahake Gorge is classed as one of the “14 Wonders of New Zealand”. • Boasting New Zealand’s longest cycling tunnel, the Karanga hake Gorge tunnel is carved through solid rock • It is recommended that you take/wear a torch if you are riding through the 1km tunnel • The stunning Windows Walk loop meanders through old gold mining relics and historical tunnels • The Waihi Pit Rim Trail is a 4km trail which circumnavigates the Martha Mine gold mining pit, offering dramatic views of the mining below • Numerous swimming holes can be found on both the Ohinemuri and Waitawheta rivers.
Time to ride again! Explore the Hauraki Trail with an e-bike! Main office: Thames, 444 Pollen Street, 021 0816 5000 Branch: Paeroa SPORTSWORLD, 07 862 6480
Electric Bicycles have an auxiliary motor to support your pedaling whenever you want it. Keep up with the fittest and ride longer distances! Give it a try, it’s easy!
Rent a JollyBike - from NZD 50 per day Buy a JollyBike - new from NZD 1799, 9 models of 4 brands available for test rides! Visit www.jollybikes.co.nz for more info.
NEW BUSINESS IN TOWN • 12 Premium studio units • 2 Superior 2 bedroom family units • Conference room for hire • Located beside the Hauraki Rail Trail
EACH Unit has • Air Conditioning • All units have ensuite, tiled bathrooms with level entry showers • Family units have full kitchen facilities
• Sky Guest Select 55” TV 50+ channels to choose from • Free Wi-Fi • Quiet location
At TOLBECS they do so much more than just removing wax
Call into tolbeCs for a quiCk free ear Canal CheCk today !!!
Contact us 2A Arney Street, Paeroa | email@example.com Reservation freephone 0800 579 645
Expert advice, friendly caring service Safe, gentle, modern techniques Reputation and experience you can trust
74 Naylor St Hamilton East www.tolbecs.co.nz | 0800 TOLBECS
fitness journal January 2016
Fitness Journalâ€™s Out and About page is proudly sponsored by Fairview Mazda
P 07 849 9899 | www.fairview.co.nz
THE ALL NEW MAZDA 3 IS HERE
Out and about Inspired by the best Porritt Stadium was the venue for the 2015 Junior Athletics Discovery Day orchestrated by Parafed Waikato, Halberg Disability Sport Foundation, Sport Waikato and Athletics Waikato/Bay of Plenty. Children from six primary schools across the region came along to discover more about paraathletics. The children, who have a range of physical disabilities, were
introduced to a variety of ways in which they can participate and potentially excel within athletics. Equipment such as racing wheelchairs, club-toss, and shot puts were available. Those who took part in this Junior Athletics day will get another opportunity to participate and compete at the Halberg Junior Disability Games in Cambridge (April 22-24 2016).
fitness journal January 2016
Lodge Cheers to Champions Advert October 2015.indd 1
14/09/2015 8:26:12 a.m.
Cheers to our champs Recognising some of the many people who make Waikato sport the success that it is; some of the highlights from Sport Waikato’s district sports awards.
7 Service to Sport award, PeterBennett and Sylvia Smith, Matamata-Piako 8 Team award – Noel Sutton, Owen Sutton, Shane McGonagle, Bowls, South Waikato
1 Referee award, Kena Waikai, Waikato 2 Junior sportsman Morgan Harper, Waikato 3 Ngaruawahia Squash club award, Waikato 4 Club of the year, Piako Gymnastics Club Matamata-Piako 5 Junior sportsman Dylan Clark, South Waikato 6 Team award, Turangawaewae Waka Sports Te Kopae Masters, Waikato
9 Sporting Personality award, Julie Fitzgerald, Waipa 10 Junior sportswoman Sarah Young, South Waikato 11 Personality award, Paniora Daniels, South Waikato 12 Coach Simon Thomas collecting Sam Vincent’s junior sportsman award, Waipa 13 Sport Waikato Waipa district coordinator Jan Jeffers
fitness journal January 2016
Symptom management in menopause Following on from her ‘Managing Menopause’ article in December’s Fitness Journal, Wendy Sweet describes the symptoms of menopause and how a change in lifestyle might reduce the impact menopausal-symptoms might be having on the quality of a woman’s daily life.
lthough some women heading into their mid-life years hardly notice menopause at all, for some, this stage heralds the onset of a number of symptoms which impact on the quality of their daily life. As reproductive hormones start to nosedive, the first thing a woman might notice is the start of hot flushes. It’s the most commonly reported symptom in menopause. Some women have a few, but studies show that some can experience up to 40 or more a day. Now that’s a lot of heat! For these women, their daily life might be impacted if they can’t keep cool. Coupled with these of course, are a number of other symptoms that women experience. These include: • Night sweats • Poor or interrupted sleep • Dry skin and vaginal dryness • Low energy and unresolved fatigue • Mood swings and/ or irritability • Depression • Sore joints and muscle pain • Loss of muscle (sarcopenia) While these are the most common symptoms, others include, heart palpitations, bloating and the dreaded diaphragmatic weight gain. But of greater importance are the ones that are only detected through blood work. These ‘invisible’ symptoms include: • High blood pressure (hypertension) • High blood fats (high triglycerides) • High low-density cholesterol (LDL-C) • High inflammatory markers (C-Reactive Protein) • Low ferritin (stored iron) • Low Vitamin-D (25-hydroxy Vitamin D) • Altered thyroid and ddrenal hormones Women experience their symptoms in different ways depending on how quickly oestrogen/estrogen and progesterone levels are changing and how their lifestyle is being managed. Menopause itself is not the issue. All women go through it. The concern is whether symptoms are impacting on the quality of their daily life as well as other aspects of their health. And the severity of symptoms are influenced by a woman’s genetic risk, her family history, her body-weight going into menopause years, her stress levels, too much or too little exercise, diet, nutritional imbalances, hormonal imbalances and increasing age.
Hot flushes and night sweats
Known in many countries as ‘hot flashes’ these are clinically defined as an instability of the vaso-motor system. This is the name given to the system that is driven by the adrenal glands through the sympathetic nervous system (SNS). The SNS controls blood pressure including the dilation and constriction of blood vessels. Hot flushes and night sweats are the hallmark of menopause for many women. Reddening of the face, a sensation of heat and sometimes, profuse sweating, drive many to
fitness journal January 2016
Wendy sweet Wendy Sweet (RGN/ M.SpLS/ PhD Student, Waikato University) An award-winning fitness and wellness educator in New Zealand and Australia, Wendy brings her personal experience as well as her research interest in women’s mid-life ageing and lifestyle behaviourchange to the relatively unspoken topic of ‘menopause’. Coming in early 2016, is ‘My Menopause Transformation’ (MyMT™) – an evidenced 12-Step Program of Lifestyle Change, just for women transitioning into and through menopause. despair and because these occur mostly at night, hot flushes can be the main cause of sleeplessness and restless leg syndrome. Hot flushes are how the body responds to an excess of heat. The ‘flush’ is the body trying to get-rid of the heat. What precedes the feeling of the ‘flush’ is an interaction of hormones, including the stress and thyroid hormones. Remember, all hormones interact in the body. Although hot flushes are officially seen as being caused by low oestrogen production, they may also be brought on by stress (the adrenal glands control your stress levels) and…wait for it, hyper-glycemia (high levels of blood glucose). This is why the right nutrition, stress management and the amount and type of exercise women do, have an impact on the reduction of the symptoms of menopause. Women suffering moderate to severe symptoms need to change their diet. Getting off sugar, white starch and processed food helps enormously as well as cutting back on alcohol. This is because these types of food cause a surge in blood sugar and insulin production in the body, exacerbating inflammation. Because hot flushes are inflammatory to the body’s internal cells, high production of insulin ‘triggers’ more hot flushes. High stress levels are also inflammatory as a hormone called cortisol, starts to accumulate. High insulin production, coupled with poor sleep and high cortisol levels are the culprits in the increased distribution of highrisk belly fat or what doctors call ‘central adiposity. Once women understand this connection, then their nutritional choices become
clearer. Success comes when mid-life women manage their food choices and portion sizes as well as other aspects of their lifestyle. Foods which do not spike insulin production are those carbohydrates which nutritionists call low-glycemic foods. Protein choice and amount is also important. Too much emphasis is put on proteins these days and causes confusion. If women are overweight, then the liver struggles to ‘turn over’ protein, so those who are not exercising do not need as much as some popular diets advocate. For a woman who is not exercising in the form of cardio and resistance training and is overweight, then her priority is to only have around 1.0 – 1.2 gms of protein per day, per kilogram of body weight. The priority lies in cleaning out the liver, so that she can manage to turn over proteins. If a liver is ‘fatty’ (steatosis), then her diet at best, needs to reduce saturated fats as well as high sugar and starch foods.
Too much insulin makes fat. Insulin provides the environment for making fat. As long as there is insulin around, the more fat gets stored into fat storage depots. In peri-menopause, low oestrogen can promote insulin-resistance in some susceptible women.
Good quality fats are still important for menopausal women. But the type of fats depends on her heart risk and weight status. Once again, there is a ‘one-size-fits-all’ approach to nutrition by some popular chefs and authors. This is not the case for women transitioning through menopause.
Fats should be sourced from avocadoes, salmon, fish, nuts and other Omega 3-rich sources. If the risk of heart disease is present, then organic olive oil is still favoured over coconut fats and oils, which do turn into a saturated fat in the body. While coconut oils are popular as being anti-inflammatory for athletes, there is still debate as to the effectiveness of these for some people. In the latest New Zealand Health Survey from the Ministry of Health, (Update of Key Results, 2015), the news for mid-life women is not great. More than 50 percent of women in New Zealand (age 45 – 60 years) do not do enough exercise to mitigate the risk of heart disease and Type 2 diabetes. Added to this, is the report that 32 percent of New Zealand women in this age group are now obese. High blood cholesterol is on the increase in women as is arthritis, asthma and high blood pressure. For those that are already overweight or obese going into their menopause years, the risk of developing heart disease and diabetes is higher. This is why for many, the best diet is the Mediterranean-style diet (without the pasta or too much bread). This includes a high intake of vegetables (not too much fruit), proteins and fats derived from mainly fish and nuts/ seeds and legumes. It is not high in red-meat and dairy products which makes the Mediterranean diet less inflammatory to the body’s internal cells than the typical New Zealand diet. Drinking water is also important in menopause. At least two litres daily is recommended especially if you are overweight. If you adopt this type of diet in menopause and improve sleep quality and quantity, you will be well on your way to managing the severity of the symptoms. Next month we take a look at Hormone Replacement Therapy as well as the latest information about the role of phytoestrogens and isoflavones (secondary vegetable substances which can act as oestrogens in the body), and whether these are suitable for all women. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
Create a foundation for success The New Year often reveals good intentions to finally do things we want or feel we ‘should’ do. It might be joining a gym, eating healthily, starting a new hobby or creating a stress-free lifestyle. This article is for everyone who struggles to carry out their intentions or desires.
irst - you need to decide on something you really want to do for yourself Often there are two camps. In one are people who don’t actually want to do it for themselves. They feel they should do it for someone else, or that it’s the only way they will be accepted by family, friends or society. The deeper issue here is an internal conflict with thinking they must do something, rather than being able to hear the things they would love to do to optimise their own health. This doesn’t give you permission to purposefully do things you know are not good for your health, those are different issues entirely that won’t be covered here. Instead this is giving you permission to start listening to what you know your body needs. For example, the information out there might suggest weightlifting is the best form of exercise for your health and toning, but instead you prefer and really love dancing. Your body will react to your feelings of joy and happiness while you do something you love rather than doing something out of obligation, which causes internal stress and disharmony.
True failure is when we give up on ourselves, not if something hasn’t worked. Another example is that you may get more energy consuming mainly plant-based foods in your diet, but people fill your head with doubt, suggesting you are not getting enough protein from plant sources, so you go against what your body enjoyed. So now you are feeling less vibrant and energetic. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
not accept ourselves as the perfection we are at this time. Once you accept yourself, be patient and love yourself; you will be able to feel what is best for your body. This does not mean you become complacent and do not improve. It means you can see progress as an evolution of learning and knowledge, rather than an end point filled with expectation that often breeds frustration and resentment for self if not achieved the way it was visualised or expected to in a certain time frame.
Remember, your health journey is all about you…nobody else. Experiment and discover what foods and practices are best for you. Foods that empower you and bring you joy and vitality. Then you will start to see the effects this positive approach has on your body. Naturally when one has greater self-acceptance, one also has greater motivation and drive to do things that create a healthier being. Your mission if you choose to accept it…
Keep a health journey journal
Sit down without any distractions and write a list of the things you would like to do or experiment on, with good intentions for your health; food, exercise and hobby-wise. When writing your list, just let it flow, don’t let any doubts make you leave something out. Then make a plan to give all of those things a month’s trial to see if they actually make a difference. Keep a log of how they make you feel.
There needs to be an internal cleansing of past attempts to create healthier lifestyle habits and choices.
Why is this so important? Often when clients come to me they have all tried one or more other things to get the desired results. The past ways haven’t worked; the client is frustrated, upset, tired and lacking motivation. This is truly a gut-wrenching space to be in, and only those who have been in this space will understand the emotional rollercoaster it is. You have to realise that if you are one of these people and you are still out there looking for something to click with you, then you haven’t given up yet, and you haven’t failed. So as tired as you may be, you must congratulate yourself for being the warrior that
danielle roberts Nutritionist Danielle Roberts is dedicated to helping people enjoy a healthy and knowledgeable relationship with food. Her business Fuel Nutrition allows her to share her passion for nutrition and healthy living. Danielle is a freelance nutritionist and works with a number of Hamilton gyms. To make a booking, please contact Danielle at www. fuelnutrition.co.nz you are. True failure is when we give up on ourselves, not if something hasn’t worked. See bumps in the road as learning experiences rather than failures. We learn what does work for our body and at the same time become more aware of what it needs. Another important part to this mission, if you wish to accept it is - sit down and practise forgiveness Sit somewhere quiet and visualise all the situations you have experienced a ‘perceived failure’. Visualise yourself in this situation, and say: “I forgive you, you have done well with the knowledge that was available to you at this time. Now choose to grow from this. Choose to love and accept yourself.” Fear of failure comes from the expectations we place on ourselves because we do
Start creating a partnership with your body
Forgive it for not playing along in the past and forgive yourself for not hearing what it needed. You can use the same forgiveness practice as above for any time your body has become unhealthy and caused you pain. You can also forgive yourself for those times if you know you played a part in those imbalances. We often don’t trust our body or give it the credit it deserves for having the ability to know what it needs in order to heal. Our logical mind always tries to override what we feel we need by all the information stuffed in our faces 24/7 about what we should and shouldn’t be eating. Important finale to your mission…if you have chosen to accept it is: work on building trust and regaining a partnership with your body. Here are some phrases you can practice to help you be more trusting and work more with your body. “I am releasing what my body doesn’t need” “I allow my body to guide me to optimal health” “I am respectful towards my body and proud of looking after my body” These tips are great starting blocks for creating a solid foundation. For more information, visit www.fuelnutrition.co.nz
fitness journal January 2016
Chiropractic Each month Fitness Journal puts the spotlight on a health profession or treatment. This month chiropractor Sarah Nelson offers an insight into her profession. What is it?
Chiropractic is a treatment that is used to restore the proper function to an injured or damaged area. The problem can be due to ongoing micro trauma such as “text neck” or poor work place ergonomics, or an accident, such as a car crash.
How does it work?
Chiropractic aims to speed healing by improving the stabilisation of the affected region and by reducing the associated muscle tightness that occurs. The techniques used are gentle – but fast in their application. This is because if you apply a fast impulse into a stretch receptor located in a muscle, it will relax. A fast impulse into a damaged spinal segment will help break up any adhesions that have formed around the joint due to inflammatory cells being present. Breaking up the adhesions allows improved movement of the spine. For example, you will be able to turn your head more easily. The blood supply to the disc actually comes from the spinal bone on either side. If the joint has been damaged, then the normal movement is affected, which in turn leads to a decreased flow of blood to the disc. Therefore, an injury can be with someone for a considerably long time. Chiropractic treatment should also provide the patient with quick pain relief,
due to the stimulation of a nerve called a 1A afferent. Finally, as a chiropractor, we need to improve the proprioception of the injured segment. Our main goals therefore are to improve the function of the injured area and to decrease pain. This allows the area to heal faster without the stiffness that normally occurs after an injury.
Who can it help?
Anyone who is in pain or is concerned about their posture and would like to be assessed. Sometimes people aren’t sure if they have a muscle or a joint problem. This is because injuries often affect both the muscles and the joints. As we treat both areas, the best way to know if we can help is to make an appointment.
Are there any restrictions on people who can have this treatment?
No – anyone can benefit from chiropractic treatment. Just like a GP will alter the dose of a drug depending on the patient’s age or condition, a chiropractor will choose the most appropriate technique for each patient. Chiropractors have many different methods they can choose from and as we are all different, no two people will be treated in the same way. By the time a child has turned seven years
of age, research suggests that most will have had up to 2000 falls and knocks. These injuries can have a compound effect in the way a child grows and develops. While many adults see us when they are struggling with migraines, or back pain, preventative checks are a worthwhile investment for our children.
What conditions are the most common?
The three primary conditions chiropractors treat are neck and back pain and headaches/ migraines. However, many chiropractors also treat other joints such as ankle sprains, knee pain, carpal tunnel or tennis elbow.
Most people who come to my office report that they feel much improved after treatment. It might be that they sleep better, they have more energy, or that their head feels clearer.
Are there any side effects or restrictions?
If a chiropractor does too much then you can end up being a little sore. Let the chiropractor know if this happens and they can adjust the pressure. It could take just a couple of sessions before they start to make a positive impact on your pain and injury.
and are able to submit an ACC claim. No GP referral is required.
What are the most common misconceptions? That chiropractors are rough. I have been told on many occasions that I’m a lot gentler than other health professionals.
What is the average cost per treatment?
The average cost is $50 or $30 while on ACC. This does alter from clinic to clinic and for different age groups.
What are its origins?
While many credit Chiropractic starting with DD Palmer in 1897, the roots of Chiropractic can be traced back to 2700BC in Chinese writings and in 1500 BC in Greek writings. Even Hippocrates published texts detailing the importance of spine adjusting.
How and why did you become involved?
I was struggling with lower back pain after having my first child, and I was referred to a chiropractor who helped me immensely and so I decided to embark on a career change. I studied in Melbourne at RMIT. RMIT had a well-funded degree that focused on all of the core medical subjects such as - anatomy, physics, pathology, physiology and radiology and chiropractic treatment.
How do you become qualified?
Most chiropractic degrees are located in universities, such as Macquarie in Sydney or RMIT in Melbourne. The degree structure is five years and involves a Bachelors/Masters programme. However, the NZ course is a private NZQA approved diploma structure.
Who regulates it?
A national chiropractic board which chiropractors in NZ must be registered with and we are also regulated by the Health and Disabilities Commission. Unless someone has completed their degree with the appropriate qualifications recognised by the Board, they cannot call themselves a chiropractor. We are also ACC registered
fitness journal January 2016
Sarah Nelson Sarah Nelson is a Hamilton based Chiropractor at Hillcrest Spinal Centre. She grew up in Rotorua and has a strong interest in sports performance and health. She qualified as a naturopath in 1993; before embarking on a Bachelor of Applied Science and a Bachelor of Chiropractic from the University RMIT in Melbourne. Further post graduate studies have seen her complete a Sports Medicine Diploma from Auckland University and many papers in Neurology from CDI in Sydney. Sarah combines her love of nutrition, sports and chiropractic to provide a unique blend of information and treatment. Areas of clinical interest include chronic spinal pain, sciatica, migraine and sports injuries. Sarah published a book in 2014; How to Age Well – it’s Easy.
WIN WIN WIN Treat yourself and your skin to some natural goodness, with this luscious Oxygen gift pack. This delicious range of natural skincare is proudly made in New Zealand, using organic hops grown on the family farm in Nelson as well as other
to a healthier back
Did you know that lower back pain is rated as the number one disability worldwide? Lower back pain causes more time off work due to disability than any other condition, according to two recent medical research articles. Hamilton chiropractor Sarah Nelson shares her eight top tips which can be done at home to help improve your back.
Make sure you exercise regularly. Walking or running are good exercises.
Try to stay active – sitting a lot is the number one cause of lower back pain.
Ensure that when you do sit, that you sit upright with good posture – try not to slump in the chair. You need to sit up straight, but in a relaxed comfortable position.
Make sure that you have a checkup if you do get a sore back. Those occasional niggles are now thought to be a warning sign of bigger problems to come.
Is your posture correct? Having poor posture can cause excessive strain on the lower back causing damage to both the disc and the facet joints.
High-heeled shoes cause increased curvature (lordosis) increasing the strain onto the joints and muscles. If you are prone to a sore lower back, reduce the time you wear them.
beneficial native ingredients. Enter to win one of two/ three? Oxygen gift packs and treat your skin with the care and respect it deserves this summer. Each prize pack contains an Oxygen women’s purifying honey masque and Oxygen organic eye crème. Discover the benefits of these products at oxygen.co.nz To enter, email your name and contact details to firstname.lastname@example.org with Oxygen in the subject line, or enter at fitnessjournal.co.nz Entries close February 15.
n By Sarah Nelson
Neck? Shoulder? Headache?
Ensure that you are doing a number of good lower back exercises. Focus on core stability exercises and gluteus medius and maximus exercises to help stabilise your lower back. A spinal health professional will prescribe the correct exercises.
We can help!
Try to avoid any twisting exercises or twisting type stretches. Many people think these are useful stretches, but twisting often causes damage to the irritated joints and muscles. 20215
Bone Density MRI Xray Ultrasound
Specialised Chiropractic-Applied Kinesiology Centres linking Structure, Function and Biochemistry for improved Health, Performance, Learning and Behaviour
medimaging specialise in sports injury imaging and diagnosis
Rototuna Shopping complex 07 8557687 20 Peachgrove Rd Ham East 07 8560205 www.healthperformance.co.nz
We pride ourselves on friendly, professional service and diagnostic excellence
We provide athletes with: • Injury management and prevention • Performance enhancement • General health maintenance
Contact us today 07 827 6994 | 31 Empire Street, Cambridge 3434 email@example.com www.waikatochiropractic.co.nz
We provide a walk in service for all x-ray examinations and urgent diagnostic imaging Hamilton Central
35 Pembroke St ph 07 834 0000
21 Von Tempsky St ph 07 834 3530
6 Avalon Drv ph 07 847 5753
14 Dick St ph 07 823 1090
fitness journal January 2016
Natural beauty Our Fitness Journal team loves to celebrate natural skincare – and the people behind it, particularly when it is made with care in New Zealand. This month we take a closer look at Tailor Skincare and the passion of the Kiwi behind the brand.
ailor Skincare’s list of ingredients read like a recipe for goodness. Packed with distinctly New Zealand flavour, ingredients include New Zealand grown hazelnut, grape seed, blackcurrant seed and kiwi seed oils, bentonite clay, organic rice flour, kowhai, kawakawa and harakeke. The distinctive Tailor blue glass bottles are jewels of perfection; fuss-free, focusing on the ingredients within and housing everything from detoxifying facial treatments to hydrating serums. Made with love by Sara Quilter, from her Wellington base, the range includes eight products for all types of skin. We love the fact the ‘mini bottles’ let you try out the range to ensure it’s exactly what your skin needs. The story behind Tailor Skincare has unlikely links to the world of organic fertiliser. Working in organic agriculture in California five years ago, Sara’s research included how healthy soil acts as its own ecosystem, with minerals and electrolytes working together to nourish plants to help them to grow. “I discovered the similarities with the benefits of raw foods and how natural materials nourish our bodies, particularly our largest organ...the skin,” she says. “That led me to question what I was putting into my own body and skin and after
Sara Quilter discovering what was actually going into the skincare products I used, I had a “hallelujah” moment when I poured a brand new bottle of purple toning solution down the drain. “I decided to take the knowledge and passion I had for natural and organic ingredients and make my own products.” In suburban Taranaki, having turned her father’s shed into a mini laboratory, she began mixing small batches of her signature product with her Kenwood cake mixer and
rubber spatula. With the hero ingredient of bentonite clay, which she managed to source in Hawke’s Bay, Sara was up and running. “I discovered through my research that bentonite clay is exciting because of its detoxifying and healing properties.” Remaining focused on quality, natural materials, Sara personally samples all of the ingredients before they are approved for her recipes. Only vegan ingredients are used, with the exception of locally sourced beeswax. My focus is always going to be on finding the best,” says Sara. “No two ingredients are the same. Where I get them from and the nutrition they can offer our skin is very important to me.” www.tailorskincare.co.nz
WIN WIN WIN Treat your skin this summer to some Tailor Skincare goodness. With a refreshingly holistic approach to natural skincare, this limited edition Tailor Skin Fitness Pack is just what you need for to pamper and refresh your skin. We have TWO Tailor Skin Fitness Packs to win. This newest member of the Tailor Skincare family includes a Mini Mist, Mini Oil Cleanse, Mini Moisture, Mini Hydrate and Balm, packed in a stylish Tailor tote made with Indian cotton. The mini size makes them easy to pack in
your gym bag or your purse when you’re onthe-go. “As a self-professed gym junkie and yogi, I find my skin needs attention straight after a sweaty session. I take this selection of Tailor goodies with me to keep my skin fitness up,” says Sara Quilter, CEO and founder of Tailor Skincare. To enter, email your name and contact details to firstname.lastname@example.org with Tailor in the subject line, or enter at fitnessjournal.co.nz. Entries close February 15.
Two Birds Eatery is a place for people who want to feel the benefits of eating clean and eating well.
Shop 12 Clyde Street shopping Mon-Fri: 7:30 - 4:00 Centre, Clyde Street, Hamilton, 3216 Sat-Sun: 8.30 - 2.30
fitness journal January 2016
Stockist of ‘Tailor Skincare’
e/ email@example.com t/ 07 839 5000 www.theengineroom1984.com 564 Victoria Street, Hamilton
A taste of summer with cafe inc
he brainchild of Matt Catchell and partner Lisa Riley, Cafe Inc has rapidly become the hot Hamilton North destination for foodies. Inspired by top quality seasonal produce, Cafe Inc serves up delicious clean recipes with a mouth watering array of innovative food combinations. Matt stays true to his passion for real food and real ingredients, dishing up breakfast and lunch, and also dinner from Thursday to Saturday. If it’s got a number in the ingredient list, I don’t want it in my kitchen,” says Matt. Cafe Inc takes a professional attitude towards people with food intolerances and allergies and is a hit with gluten free and coeliac diners – as well as anyone who enjoys tasty treats made with love.
This month's recipe Beetroot ravioli with cashew, tomato and dill cream cheese Ingredients Cream Cheese filling: ½ cup of cashew nuts (soaked for 1 hour in boiling water) 2 sprigs of dill 2 Tbsp lemon juice 1 half tomato roasted Salt and pepper to taste 4 Tbsp garlic infused olive oil 1 Tbsp balsamic vinegar 1 beetroot Method – Drain water off soaked cashews Add dill, tomato, lemon juice and salt and pepper. – Place ingredients in blender and blend until smooth and creamy. Set aside in the fridge – Cut peeled beetroot into very thin slices, Mandolin recommended. – Marinate beetroot in oil and balsamic mix (marinate for one hour). – Spoon cashew cream cheese mix into the centre of each slice of beetroot, place another on top.
A country café in the heart of the Waikato
Open 7 days, 9am - 4.30pm (Functions also available) 156 Turkington Road, Monavale, Cambridge Signposted from the Cambridge - Te Awamutu Road 20385
– Lightly press around the edges to form a ravioli parcel (see picture) Garnish with coriander and sliced radish drizzled with olive oil.
07 834 3501 • firstname.lastname@example.org www.cafeirresistiblue.co.nz
Open 7 days, nOw fully licensed and Open wednesday tO satuRday evenings Two Birds Eatery is a place for people who want to feel the benefits of eating clean and eating well.
3 ulster st, hamilton open 7am - 3.30pm monday - sunday
contact us now phone: 07 838 2045 email@example.com www.momentoespresso.co.nz
You can find us in the new Rototuna Shopping Centre next to Lonestar
111 Thomas Road, Hamilton, New Zealand 07-855 5825 | www.cafeinc.co.nz
Mon-Fri: 7:30 - 4:00 Sat-Sun: 8.30 - 2.30
fitness journal January 2016
find us on facebook at www.facebook.com/MomentoNorth
Shop 12 Clyde Street shopping 07-856 8508 Centre, Clyde Street, Hamilton, 3216
Bravo for Blueberries
As we approach the holiday season, stress levels can spike. Tempting as it is to resort to alcohol, Christmas treats and other ‘quick fix’ remedies, the natural goodness of blueberries is a far healthier option.
lueberries are high in antioxidants, which help reduce levels of stress of anxiety. They are also packed with vitamin C, which fights cortisol, the ‘stress hormone’. Take some time out in the kitchen and treat yourself to this delicious recipe for coconut blueberry bliss balls. It gets the thumbs us from us!
Five things you didn’t know about blueberries
Everyone knows blueberries are nutritious and delicious, but here are some things you might not have known about the mini superfood.
Blueberries protect against memory loss A 2012 study found that eating just one serving of blueberries a week helped slow cognitive decline by several years.
They protect from cancer, heart disease and ageing We can thank blueberries’ high levels of antioxidants for this!
They can be used as a natural food dye Say goodbye to artificial colourants and say hello to natural colouring! Blueberries are a great safe alternative to nasty chemical dyes for both food and textiles.
The perfect blueberry should be ‘dusty’ in color The ‘dustiness’ is what know as the bloom and is a natural protective wax coating. Glossy blueberries may indicate they have been rinsed, which will soften the blueberries and may quicken spoiling. We recommend only washing boff the ‘dust’ just prior to digging in.
Blueberries must be ripened on the bush Unlike other fruits, blueberries don’t ripen after they have been picked. Don’t worry, blueberries store well in a freezer, so they can be enjoyed yearround! Supplied by Blueberries New Zealand www.blueberriesnz.co.nz
Coconut Blueberry Bliss Balls These raw, vegan, gluten-free and paleo coconut blueberry bliss balls are naturally sweetened with tasty NZ blueberries and packed with a coconut punch. Taking only 20 minutes to prepare, they are the perfect no-fuss, bikini-ready summer sweet treat! Makes 8-10 balls INGREDIENTS ¾ cup NZ blueberries, fresh or frozen 10 Medijool dates, seeds removed 1 ½ cup unsweetened, shredded coconut Zest of one lemon ½ cup coconut butter 1/3 cup agave syrup or coconut syrup ½ cup seeds of your choice you can use chia, flax, hemp, sesame, sunflower or pumpkin (ground) Extra coconut for rolling METHOD Blend all ingredients at high speed in your food processor. Scoop out enough micture to roll into small balls. Coat in coconut and place on a parchment paper lined baking sheet. Freeze for at least 30 mins and enjoy! Note: These treats keep frozen or refrigerated for at least two weeks.
Sponsor of the SUMMER SERIES Fun runs and walks 2016 • Copiers • Facsimiles • Multifunction Printing Products • Network Controllers • Toner Products
SALES | SERVICING | SUPPORT
401 Anglesea St, Hamilton P (07) 834-0998 • www.copierworld.co.nz fitness journal January 2016
Blueberry Fun Run
WIN WIN WIN
Beat the blues naturally this summer and participate in the Hamilton Marathon Clinic’s Blueberry Fun Run and Walk, with 5km, 10km and 15km options.
he first of three events in the Hamilton Summer Series, the course starts and ends at Ohaupo School on Sunday, February 14. Every person who finishes the fun run and walk receives a certificate, along with a blueberry or apple pie and coffee or tea, with plenty of spot prizes. The Blueberry Fun Run and Walk kicks off the 2016 Summer Series of fun runs and walks and is followed by the Kakepuku Fun Run and Walk (Sunday, February 28) and the
Hamilton Lake Fun Run and Walk (Sunday, March 13). The Hamilton Marathon Clinic has a proud history of promoting personal fitness and regardless of age or fitness level, can help people attain personal goals, whether to improve fitness, lose weight or successfully complete a running or walking event. The Blueberry Fun Run and Walk is supported by Blueberry Country, Copier World, Oxford Pies. www.hammarathonclinic.org.nz
High in antioxidants and low in sugar and carbs, picking your own blueberries is a fun and healthy summer activity for the family.
Only $11 per kg
Our summer café is open! Enjoy light meals, refreshments and real fruit icecream or frozen yoghurt - YUM! Open 7 days • 8am - 6pm Eftpos Available
OPEN IN 2 LOCATIONS: 397 Jary Rd, Ohaupo | 229 Central Rd South, Ngatea, Visit www.blueberry.co.nz for information and directions
The good oil The Borges Olive Oil trio is ideal for cooking and dressings, the perfect accompaniment to summer recipes. Intense Mediterranean flavour shines through in Borges Robust Extra Virgin Olive Oil. From the highest quality olives, cultivated under the Mediterranean sun, it boasts a robust, balanced taste accompanied by a fullbodied aroma. The Borges Organic Extra Virgin Olive Oil is extracted from organically grown olives, and is created and pressed using environmentally friendly organic farming methods. Seasoned with garlic, the Essences Olive Oil is the perfect additive for summer dishes, adding a touch of garlic. Enter to win one of three Borges Oil gifts packs. Each pack contains the Borges Olive Oil trio (Borges Robust Extra Virgin, Borges Organic Extra Virgin and Essences Olive Oil) – the perfect pantry treat for your kitchen – and your tastebuds. To enter, email your name and contact details to win@fitnessjournal. co.nz with Borges in the subject line, or enter at fitnessjournal.co.nz Entries close February 15.
COME AND CHECK OUT OUR NEW GARDEN BAR...
THE pERfECT DEsTiNATiON fOR sUMMER 2016
spONsORs Of THE BlUEBERRy fUN RUN/WAlK
07 839 2545 | 22 UlsTER sT, HAMilTON WWW.THEHElM.CO.Nz
A little goes a long way with bone health
WIN WIN WIN
Are you getting all you need for a new you in the New Year? Many Kiwis now don’t get enough vitamins and minerals from diet alone. The New Zealand Ministry of Health’s ‘NZ Adult Nutrition Survey’ of 2008/2009 included these key findings: Around 20 percent of people fail to get sufficient levels of Vitamin A (one of our major anti-oxidant vitamins, vital for gene expression, eye health and cell division), CUSTOMER: ALLSTAR XTREME B1 and B6 (both essential for energy REP ID: T306 creation) Eight percent of people fail to get sufficient B12. Vitamin B12 is required for proper functioning of nerve cells and without adequate B12 people can suffer from a form of anaemia. Nearly 10 percent of women don’t get enough iron. Iron deficiency results in anaemia, lethargy and loss of muscle Win one of five NuZest prize packs, strength and endurance each valued at $80 for a 2016 kick Around 25 percent of people don’t start to better health and wellbeing. consume enough zinc, important for Each pack gives you a taste of all immune function and testosterone. the NuZest products, including Good Interestingly, nearly 40 percent of males Green Stuff (12 day supply), a Good may not get adequate zinc from their diet, which could increase the risk of colds and Green Stuff multi-vitamin bar, plus, full serves of the five flavours of Clean Lean flu and reduce the ability to build muscle. Protein and a serve of Kids Good Stuff. And 45 percent of people don’t get And, a NuZest Smart Shaker to make enough selenium, a mineral lacking in your smoothies! Check out the range at New Zealand soils which is vital to thyroid www.nuzest.co.nz function and metabolic rate. To enter, email your name and NuZest’s Good Green Stuff provides contact details to win@fitnessjournal. ‘body-ready’ vitamins and minerals, in a base of nutritious whole foods, supportive co.nz with NuZest in the subject line, or enter at fitnessjournal.co.nz. herbs and antioxidant-rich berries for Entries close February 15. complete micronutrient support.
he National Osteoporosis Foundation predicts 47 million people are expected to suffer from low bone mass in the next five years. New research highlights how easy it is to make sure you're not one of them. A recent study by Les Mills and Pennsylvania State University found that low weight, high repetition resistance training PROOF TIME 25/08/2014 3:43:54 p.m. will increase bone density. LAST RUN: 08/29/14 Study participants completed two to three SIZE: BODYPUMP™ 18.2X8 classes per week. The result? They all experienced up to eight percent bone mineral density increases in their legs, pelvis, arms and spine. That's a good thing. You may not know it but having a high bone density level is paramount to good health ± especially as you age. Once you hit 40 your bone mineral density declines at an accelerated rate. Head of research at Les Mills, Bryce Hastings says these findings have turned an old theory on its head. ™It's often thought the heavier the weight
you lift, the more benefit you get from it but that's not always true. Lifting very heavy weights has always presented barriers for older and untrained adults as sometimes this type of intensity can be outside the realm of their physical capabilities. That's why using lighter weights is so good ± because everyone can do it no matter what their age or experience.∫ The study also found outstanding results for those 9718246AA with osteopenia ± a condition caused by low bone density. These individuals experience significant bone mineral density increases of up to 29 percent. Age is no barrier when it comes to increasing bone density. You may not always be able to see the results, but benefits will prove their worth well in the future as those with strong bones are less likely to break them from falls later in life. 1 National Osteoporosis Foundation. America’s Bone Health: the State of Osteoporosis and Low Bone Mass in our Nation. 2002
Want to have fun, make friends AND get fit? Come and Join the Biggest and the Best cheerleading school in the country EVERYONE IS WELCOME
G ENROLLI!N! NOW OW FREE B rolment
NO EXPERIENCE NECESSARY
What Allstar Xtreme offers its members: •• Best Confidence – as skills learned and perfected our cheerleaders Coaches – are USASF Safety Certified confidence increases opportunities each year wetraining are •• Performance Fitness – cheerleading is a physical sport–and as part of our regime fitness, strength and toning are a focus at a number asked to participate andentertain • Best coaches – US safety certified of events including Santa Parades, Balloons • Teamwork – each team is actively encouraged by their coach/coaches over fetes and to workWaikato, together as School a team to achieve goals sports events •• Confidence, Performance opportunities each year we are asked to participate and Fitness–and teamwork entertain at a number of events including Santa parades, Balloons over • Competitions each year our gym competes Waikato, school fetes–and sports events National– each competitions. Everyone gets to • in Competitions year our gym competes in three national competitions and last year we sent two teams to compete in Australia compete! • Elite teams – encouraging you to be your best, each year we hold trials • Elite – encouraging you to be your best for ourteams elite teams •• Experienced Cheer camp – each year our elite teams participate a cheer camp cheerleaders – many ofinour held over three days in Auckland. At this camp the girls are trained by cheerleaders have been actively involved in the top local and international coaches where their skills are honed and cheerleading for a number of years their strengths are identified and encouraged •• Everyone Experienced cheerleaders – many of our cheerleaders been is welcome – all shapes, sizeshave and actively involved in cheerleading for a number of years ability levels. We have a special place for • Everyone is welcome – all shapes, sizes and ability levels. We have a everyone! special place for everyone in one of our teams
Junior level 1 Bronze Medal
CALL FOR YOUR FREE TRIAL LESSON | 0800 TO XTREME | PH: 07 853 7956 firstname.lastname@example.org | www.allstarcheerleaders.co.nz | Unit 3/45 The Boulevard, Te Rapa, Hamilton 30
fitness journal January 2016
Limelight Dance Academy is a dance school located in Rototuna. The school has a group of twenty two students fundraising to attend specialist dance workshops and perform a specially choreographed dance in Disneyland L.A. in September 2016. These students are undertaking the huge task of fundraising $5000 each.
If you wish to help these students donations can be made via our Givealittle page:
givealittle.co.nz/cause/limelight2losangeles also follow our facebook LDA to Los Angeles 2016
Dancewear store and costume hire
abilities. 3 and 4 year sses for all ages and cla e nc da ve ha e “W s can also learn Hip t and Jazz. 4 year old Classical Ballet, olds can learn Balle rn lea n d up, they ca Hop. From 5 years an p, Hip Hop, and Contempary.” Ta American Jazz and visit us at You are welcome to9 London St. 16 , re nt Ce e nc The Da ercial on site with comm We have 4 studios rrors. mi h s, and wall-lengt air con, sprung floor
Enrol NOW for Term
Drop into That’s a Wrap and let Anthea and the team look after all your dance and costuming needs.
Limelight Dance Academy Hamilton’s premier dance school offering specialist training in RAD Ballet, NZAMD Jazz, Contemporary, Hip Hop and Tap. Offering classes from Pre-School to Adults. Enrollments taken year round. At Limelight Dance Academy we hope to create and nurture a love of dance and help to develop healthy, happy, well rounded individuals. For more information please contact Kerry Mills | phone 855 3021 | mobile 021 2343930 email email@example.com | www.limelightdanceacademy.co.nz
s id before term begin r term, or $50.00 if pa + Latin, pe 0 0.0 $6 are s fee l Preschoo er dance – Ballroom more. We also teach partn o, Modern Jive, and ng Ta Salsa, Argentine 8 0096 ra.co.nz or (07) 83 jazzunlimited@xt d.co.nz www.jazzunlimite
That’s a Wrap Ltd
Jazz Unlimited rocks! Dance studio
That’s a Wrap stocks a large range of dance wear including: • Exclusive brands – Bloch, Capezio, Energetiks, Wear Moi, Paul Wright, Plus • Dance shoes • Leotards • Tights • Warm up gear • Accessories
That’s a Wrap for all your s. dance and costuming need Phone 838 2102 East 510 Grey Street, Hamilton 5:30pm, to 0am 8:3 Open Mon to Fri m 4p to am 10 Saturday
fitness journal January 2016
WIN WIN WIN Explore Raglan this summer with a group paddleboarding lesson for eight people, provided by Raglan Watersports. Paddleboarding is a cross between surfing and kayaking but requires far less physical and technical ability. The full-body workout helps improve core strength, cardio fitness, balance and flexibility with minimal impact, plus it’s suitable for all ages and fitness levels. It’s also a highly enjoyable way to soak up Raglan’s spectacular scenery. Raglanwatersports.co.nz To enter, email your name and contact details to firstname.lastname@example.org with Raglan Watersports in the subject line, or enter at fitnessjournal.co.nz Entries close January 31.
Raglan’s healthy organic grocer and Herbal medicine specialists • Fresh Juice • Raw foods • Bulk bins
Join us at a Nia class in Raglan, Hamilton or Te Uku & enjoy your first class for FREE.
The Herbal Dispensary
6 Wallis Street, Raglan | P 07 825 7444 | P 0800 873 437 www.theherbaldispensaryraglan.co.nz
fitness journal January 2016
21 Bow Street, Raglan • 07 825 8669 • rwraglan.co.nz
Visit niainwaikato.co.nz for more information or call 021 0242 3284.
Partof ofthe thefamily familyfor forover over45 40years years Part
New Shipment just arrived! Ask us about our amazing Mazda Finance Deals! Demonstrators Demonstrators now available available now
YOU ALWAYS REMEMBER YOUR FIRST (AND SECOND AND THIRD)
One look O l k tells t ll you the th all-new ll Mazda3 M d 3 is i special.The i l Th ﬁrst ﬁ t drive d i conﬁrms it. SKYACTIV TECHNOLOGY gives you sports performance with exceptional fuel economy; while i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything from live navigation to internet radio and social media connectivity. Whether you choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to allnewmazda3.co.nz
FAIRVIEW MOTORS MAZDA, 2011, 2012 & 2013 MAZDA DEALER OF THE YEAR
Now, what can
do for you?
Visit Fairview Mazda on
473 Te Rapa Rd. I HAMILTON I P 07 849 9838 I fairviewmotors.co.nz 64 Firth St. I MATAMATA I P 07 888 7127 I fairviewmotors.co.nz I P 07 827 7005 I fairviewmotors.co.nz 95 Victoria St. I
your first won’t be your last. With stunning KODO design, SKYACTIV technology delivering performance and efficiency, as well as advanced i-ACTIVSENSE safety and connectivity that keeps you entertained and in-touch; it’s no surprise Mazda3 drivers fall in love for life. If you already have one, come meet the new one. If it’s your first – it won’t be your last. For a better look and to find out more visit mazda.co.nz mazda.co.nz
Fairview Mazda, 2011, 2012, 2013 & 2014 Mazda3 SP25Motors shown. Mazda dealer oF the year Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer details Dealer 132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 | fairviewmotors.co.nz details Dealer details Dealer details Dealer details Dealer details
fitness journal January 2016
Anglesea Hospital begins a new initiative Anglesea Hospital, in conjunction with Surgeons on Clarence, now offers direct access colonoscopy. New Zealand has one of the highest bowel cancer rates in the world and it is the second highest cause of cancer deaths in New Zealand. Bowel screening can help save lives by detecting bowel cancers at an early stage, when they can be treated more successfully. This is important, as there may be no warning signs or symptoms that bowel cancer is developing. “Direct access colonoscopy offers many advantages including an easy, prompt service which is cheaper for the patient as they are not paying for that initial specialist appointment,” says chief executive Nicky van Praagh.
People can access this service either by obtaining a referral from their GP or phoning the hospital directly. They will be seen by a specially trained nurse and booked in for a colonoscopy. “For us to reduce mortality from bowel cancer we have to be proactive” says Dr Simione Lolohea. “The best way to diagnose it is to have a colonoscopy.” “Bowel screening acts as a preventative by detecting polyps which may develop into cancer if left untreated. Most polyps can be easily removed, reducing the risk that bowel cancer will develop.” For further information on this service phone Anglesea Hospital 07 957 4915
Anglesea Hospital is a modern surgical procedure facility incorporating the latest technology and equipment with teamwork and innovation. Anglesea Hospital aims to provide first-class health services, combining state of the art medical facilities with the skills and attitude of our outstanding and experienced personnel. “A first rate facility, the best Hamilton City has to offer” “I thought all the staff were excellent and went out of their way to be helpful.”
19 Knox St, Hamilton Ph: 07 957 4915 | Fax: 07 957 4914
fitness journal January 2016
Kiss tongue and lip ties goodbye Tongue tie is not always obvious. The tongue can look ENTIRELY normal to the untrained eye. Sometimes it’s pulled into a heart shape or the attachment may be visible on the tip of the tongue. This may be missed by many health professionals, yet is a hidden cause of serious breastfeeding problems.
f you look under your tongue, you might see it is attached to the floor of your mouth with what is called a lingual frenum or frenulum. This “string” is left over tissue from facial development and typically works its way back down the tongue during pregnancy, reducing to insignificance before birth. Sometimes this doesn’t happen, and ties can also occur on upper or lower lips, gums and cheeks. If the string is too short or tight and restricts movement of the tongue, this is termed “tongue tie” (Ankyloglossia). The consequences of an untreated tongue tie can be many and varied, depending largely on the age of the subject and the severity of the condition. Delay in treatment, therefore, can have very negative consequences. For infants, the inability to breastfeed successfully in the presence of a tongue tie can cause a variety of challenges for the infant, the mother and the family. For the baby, these may include failing to thrive, sleep deprivation, poor bonding with mother and problems introducing solids. The maternal experience of breastfeeding a tongue-tied baby may include pain, nipple damage or infection, depression or a sense of failure. And children with a tongue tie have to contend with difficulties which may only be discovered as they grow older. These can include an inability to chew age-appropriate solid foods, gagging, choking or vomiting foods, persisting food fads, difficulties related to dental hygiene, delayed development of speech, deterioration in speech and loss of self confidence because they feel and sound ‘different’. The Waterlase iPlus laser system has been purchased by Changing Faces to be used in a variety of surgical procedures. Waterlase® uses a patented technology combining laser energy, air and a spray of water, to perform a wide range of dental
procedures on teeth, gums and bone, more comfortably. This laser system utilises revolutionary technology for precise and safe surgical procedures. The laser system allows the professional Changing Faces team to perform many surgical procedures with less discomfort, less anaesthesia, and less post-operative symptoms and side effects, than with the traditional cutting and cauterising instrumentation. These advantages significantly impact the clinical environment, particularly when treating adolescents, young children and infants. Comfort levels improve and stress levels are minimised for the patient.
Common myths that interfere with proper care and treatment of newborns with tongue tie Myth: Tongue tie does not exist. Fact: Tongue and lip tie has always existed. Only in the past few decades have professionals become more aware of their significance and impact on growing infants, children and adults and consequently the awareness of diagnosis and treatment protocols. (Brazil has a legislated law to diagnose tongue and lip tie as part of the birthing protocols.) Myth: Tongue ties will correct themselves. Fact: They do not. Infants, children and adults develop coping st rategies around them. Myth: Tongue tie will stretch or tear without treatment Fact: Yes, sometimes but infrequently and usually after growth and developmental issues have occurred. Myth: Surgery must be performed in an operating room under a general anesthesia. Fact: Infants as young as a few days old benefit dramatically and safely from the procedure.
Dental Wellness, We Inform Before We Perform • Provider of Waterlase • Dedicated Hygiene Department • Preventative Treatment and Management Protocols • Cosmetic and Restorative Care • Biocompatible restorative options to Amalgam • Single visit Crowns and Restorations • Early Growth and Development Treatment for children • Orthodontic Treatment for Adolescents and Adults • Sleep Disordered Breathing; Assessment and Treatment options ContaCt Us (07) 839 4080 email@example.com 1 Hill Street, Hamilton, 3204
oPenInG HoUrs Monday: 7:30am - 6:00pm Tuesday & Wednesday: 7:30am - 5:30pm Thursday: 7:30am - 3:30pm Friday: 8:00am - 4:00pm
fitness journal January 2016
New Year new you
Make 2016 your best year yet...
Fa i R F i E L D
FaMiLy HEaLTH LTD 1021 Heaphy Tce.
• Dr Frank Cullen • Dr Richard Roberts • Dr Paddy Bhula • Dr Ed Barrio • Dr Mily Leadley • Dr Trudi Zillkes
• Dr Hiruni Senanayake FairField Family HealtH (Opposite Four Square) Phone 855 welcome 2079 New patients for clinic appointments and afterhours assistance. Hours 1021 Heaphy Terrace Monday-Friday New patients welcome 8am-5pm 07855 2079(next door) Pharmacy and Pathlab
Car parking on site
branches in Hamilton | Te Awamutu Matamata | Cambridge www.fairviewmotors.co.nz
UNIREC Gate 1, Knighton Road, University of Waikato, Hamilton firstname.lastname@example.org www.unirec.co.nz | 07 838 4177
i’s NEW body shaping HILLSCULPT®.
CHANGING FACES 1 Hill Street, Hamilton ve demonstration . email@example.com www.changingfaces.co.nz hole Foods & Weight Loss 07 839 4080
d Secrets’ - a weight loss mation of mind and body, ing weight loss. pired thousands of clients hing their bodies. s.com
Pro fit te awamutu 107 George Street, Te Awamutu odie bags. firstname.lastname@example.org www.profitteawamutu.co.nz 07 871 8384
e consultation CaCi CliniC 547 Grey Street, Hamilton East www.caci.co.nz 07 839 2993 36
fitness journal January 2016
trek n travel 221A Victoria Street, Hamilton P: 07 839 5681 | F: 07 839 5846 www.trekntravel.co.nz
RIVER RADIOLOGY 30 Hood Street, Hamilton email@example.com www.riverradiology.co.nz 07 839 1800
VICTORIA CLINIC 750 Victoria Street, Hamilton firstname.lastname@example.org www.victoriaclinic.co.nz 07 834 0333
TRISTRAM CLINIC 200 Collingwood Street, Hamilton email@example.com www.tristramclinic.co.nz 07 838 1035
CLINICO DENTURE & HEARING Hamilton | Te Awamutu | Cambridge Thames | Paeroa | Waihi | Huntly Rotorua | Ramarama | Papamoa 0800 11 23 24 | www.clinico.co.nz
Women's 30 minute Fitness Curves Chartwell 13 Lynden Court, Chartwell, Hamilton www.curves.co.nz 07 8533 493 www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz
CorreCting your sun damage 1226A Victoria Street, Hamilton www.watersdayspa.co.nz 07 838 2202
Carson law Corner London and Anglesea Streets Level 1 AMI Building www.carsonlaw.co.nz 07 838 0617
FIVE CROSS ROADS MEDICAL 284 Peachgrove Road PO Box 14121, Hamilton 3252 P: 07 855 7824 | F: 07 855 8927 www.fivexrdsmc.co.nz
in two great locations 243 Ulster Street, Hamilton 07 838 3262 | 07 853 7096 105 Thomas Road, Rototuna www.sportsmp.co.nz
The nail and beauTy sTudio Shop 5, Herbert Road, Queenwood Village, Hamilton | 07 853 9343 firstname.lastname@example.org www.thenailandbeautystudio.co.nz
THE ULTRASOUND CLINIC 440 Anglesea Street, Hamilton email@example.com www.theultrasoundclinic.co.nz 07 929 4151
D E R M AT O L O GY, VA S C U L A R , P L A S T I C S U R G E RY & APPEARANCE MEDICINE CLINIC DERMATOLOGISTS Marius Rademaker BM, FRCP, FRACP, DM Amanda Oakley MBChB, FRACP, DipHealInf Sarah Hill MBchB, FRACP
“The lotus flower has been traditionally regarded as a symbol of regeneration, healing and enduring beauty. Make an appointment with one of our highly skilled specialists today and let us help you achieve your health and beauty goals this year... so as the lotus flower, you can blossom too.”
Cosmetic and Reconstructive Plastic Surgery
David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular) Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS Paul Haggart MBChB MD, BSc, FRCS
Adult and Paediatric Dermatology
COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS
Vascular Surgery and Ultrasound Scanning
Ahmed Alkadhi MBChB, FRACS (Plastics)
Stuart McNicoLL MBChB, FRACS (Plastics) Michael Woodfield MBChB, FRACS (Plastics) Brandon Adams MBChB, FRACS (Plastics)
Cutera Laser Skin Rejuvenation and Re-surfacing
Sonya Ferguson App Medicine Nurse RCompN
IPL Treatments Beauty Therapy
Megan Lyons Laser Therapist
Melanie-Jane Rogers Tattoo Removal Specialist
Stella Wilkins App Medicine Nurse RCompN Madeleine McNicoLL App Medicine Nurse RCompN Deborah Downey Beauty Therapist
C A L L U S TO D AY F O R YO U R A P P O I N T M E N T
p 07 838 1035 e firstname.lastname@example.org 200 Collingwood St, Hamilton www.tristramclinic.co.nz
fitness journal January 2016
You don’t have to be great to get started, you have to start to be great.
Health supplements and beauty products
GAME? Can you truly say you have been nourishing your body? Are you full of energy and vitality? Sometimes it is easy to let life get in the way, now it is time to put yourself first. For nutritional education, plans and guidance tailored to your needs contact Danielle Roberts (Bsc Human Nutrition)
• Quality NZ and AUS brands • Competitive pricing • Family owned • Extensive product range
M: 027 8443547 E: email@example.com
START REACHING YOUR GOALS TODAY WITH A
GET IT FITNESS PERSONAL TRAINER
HAMILTON SOUVENIR CENTRE
EMAIL US INFO@GETITFITNESS.CO.NZ
Mon - Fri: 9:30am to 5:30pm Sat: 10am to 3pm
GET IT FITNESS .CO.NZ
145 London street, Hamilton • P: 07 838 0552 WeChat: londonst
• Mobile Personal Training
NOW IS THE TIME TO START YOGA Enrol now for 2016 courses.
• Sport Specific Strength and Conditioning
Balance Yoga’s popular 8-week beginners courses start in February. It’s the perfect place to start, and you can book your place now.
• Nutrition analysis and strategies
Other classes available: • Yoga for Athletes • Align & Flow • Yin Yoga • Gentle Yoga • Pregnancy Yoga • Mums and Bubs Yoga
• Small group training
Yoga can help improve your flexibility, strength, balance, co-ordination, focus and breathing. New Year Special: First class free* when you mention this ad. *(Valid until 29 February 2016. Conditions apply).
For class timetable and full details visit www.balanceyoga.co.nz or contact Sarah 027 287 3444.
Herbal Shop & Clinic • Therapeutic herbal tinctures and tablets • Dried herbs and teas • Nutritional supplements incl. natural protein • Organic natural foods • Natural skin care products • Aromatherapy and massage products • Hair test for food intolerance • Consultation available with medical herbalists
fitness journal January 2016
Quality Products, Professional Advice
2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noon Ph 07 8432312 (0800 372 748) | www.herbalshop.co.nz
• Pain Relief • Injury Recovery • with BOWTECH or MASSAGE ‘If nothing else works, I can help!’
We provide with herbs, health and wellbeing.
Another Xmas has come and gone. You popped the bubbly and let yourself be seduced into seconds by that sweet little Pavlova.
But hey, it only happens once a year, right? Just like our New Year 2-week free trial. Itâ€™s the perfect way to rip into your 2016 fitness resolutions with our world-famous group fitness classes, high-intensity 30-minute workouts and top-of-the-range equipment.
Visit lesmills.co.nz/newyear or head straight to your nearest Les Mills club.
Les Mills Hamilton www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz 747 Victoria Street *
For full terms and conditions see lesmills.co.nz/newyeartrial
fitness journal January 2016
Huntly PlaceMakers sPeedway
fitness journal January 2016