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Fitness Journal

health | performance | wellbeing

Waikato Edition Volume 2: Issue 7 JuLY 2015

Pathway to podium Meet Waikato's future champions Page 12

Food Fear

Muddy Good Fun

Do you have it?

Loaded Tough Guy and Gal Challenge

Page 28

Page 6

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From the editor

Let's celebrate This month our Body Shop award for a local person of inspiration goes to Matangi School principal Craig Pentecost. As well as creating an impressive community around his school, Craig is involved in a thriving group called WaiMiE (Waikato Men in Education); a support network for male educators to encourage each other to become more physically active and a platform for educational professional development support across schools in Waikato. “My vision was to create a network of male teachers who support each other when required,” he says, “and catch up on a regular basis to share best practice and future focused pedagogy and combine to compete in sporting events, while showing our learning communities and students that we are positive role models. “So the call went out to other male teachers across Waikato to indicate an interest in our team and concept. We sold our philosophy of celebrating ‘Men in Education’ through sport and providing positive role models by meeting this challenge. “We have now

Craig Pentecost established a fantastic group of 35 male educators who have come together as the MiE (Men in Education) and the idea has taken off in other regions.” Members of the group recently participated in the Tough Guy Challenge in Ngaruawahia. Next up, the group take on the Gisborne MiE for a game of rugby in Hamilton on Saturday, August 15, with other sporting fixtures planned. Craig admits that his greatest challenge has been physically and mentally preparing himself to play a competitive rugby game after retiring from competitive rugby 10 years ago. “Once more provinces establish their own MiE networks we hope to establish a national tournament. The WaiMiE crew will be back to compete in the 2016 Tough Guy Challenge.” Fitness Journal would like to celebrate Craig’s passion for education and wellbeing and thanks to The Body Shop he can enjoy cleaning the mud off from the Tough Guy Challenge. Keep up the inspiring work Craig.

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here are pretty much only two options when the weather turns all feral and wintery like this. Curl up under a warm blanket with a good magazine (such as Fitness Journal) or tackle it head on – as an increasing number of people are doing. Instead of racing to avoid raindrops and puddles, there is a growing trend for people to immerse themselves in the winter conditions. Winter ‘adrenaline-fuelled’ sports are steadily increasing and the weather is no deterrent. In fact, the wetter and muddier the better, as our recent images from the Loaded Tough Guy and Tough Gal Challenge prove. Events such as this are popping up on calendars with increasing frequency around New Zealand. I always have great intentions of participating but have never quite made it yet, so I applaud all of those who do. After the recent Loaded Tough Guy and Tough Gal Challenge at Ngaruawahia I am even more shamed than usual about not taking part as dozens of friends participated, even my eight- year-old niece in the kids’ version. Participants were of various ages, fitness levels and sizes but they had one thing in common – massive smiles on their faces. Check out our action shots from the event on pages 6 and 7. It’s fantastic to see mass participation

events like this taking off – particularly when most of them contribute to, or highlight a worthy cause or charity. It’s a great excuse to get a band of workmates or friends together for a fantastic day out with a healthy side benefit. We hope you enjoy our winter issue and find something to inspire and motivate you. As our high performing athletes continue excelling on a global stage, there’s a strong stream of young talent coming up through the ranks. It’s the perfect time to take a look at our future champions, with the recent announcement of the Pathway to Podium squad. This group of 41 young athletes have been earmarked for future success. We’re thrilled to celebrate them and will be profiling them in more depth in future issues. Whether you enjoy reading our articles, being inspired by other people’s success or connecting up with Waikato health professionals and experts, we’re delighted you’re reading our magazine. Next month we celebrate our one year anniversary so thank you to all those who have been part of the journey so far. Lisa Potter Stay tuned!

Editor

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.

Fitness Journal health | performance | wellbeing

The Fitness Journal team Editor Lisa Potter M: 021 249 4816 E: lisa@fitnessjournal.co.nz

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Journal Fitness | health

o edition Waikat JuLY 2015

VoluMe

2: issue

COVER photo Zoe Georgina Ransley at the Loaded Tough Guy & Gal Challenge Hamilton 2015. Photo by Tania Hogg.

inG | Wellbe Mance PerFor

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WaikatoBusiness

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making a statement...with «thisWe’re Fuchsia Shock lipstick from one of our favourite Kiwis Karen Murrell. It’s the perfect antidote to cold winter months. Made from natural ingredients and with eco-friendly packaging, it’s hard to resist. www.karenmurrell.com

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We’re flipping out...over the Flip Your Dog range of yoga and active wear. This New Zealand website www.flipyourdog.co.nz features an impressive collection of brands from around the globe. Utterly addictive. Our pick for beating the winter chills are these hot Sanskrit leggings.

taking on winter... »in We’re this spicy Patagonia Nano

Puff jacket. It’s stylish, eye catching and it’s designed to perform. Incredibly lightweight, the windproof and water resistant design is sleek enough that you won’t be mistaken for a snowman, plus we love the funky colour palette. www.trekntravel.co.nz

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We’re zooming around in...the new Nike Air Zoom. With super-responsive low profile cushioning, they help generate an explosive response. Put simply; they are low, sleek and fast. Everything I want to be! www.nike.com

These are a few of our favourite things... We’re blissing out on...the perfect weekend treat; home made pizza. Tried and tested by our Fitness Journal team, these Gluten Freedom Everyday Pizza Bases are the perfect canvas for your creation. They are also dairy and soy free – so load them up with your favourite goodies and enjoy. www.venerdi.co.nz

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We’re treating ourselves to... some artisan chocolate. We know we shouldn’t, but just a little bit of chocolatey goodness is sooooo good. Our fave s are Whittakers Waikato Grown Aromatic Oolong Tea and Marlborough Sea Salt and Caramel Brittle – oh and also Hawke’s Bay Braeburn Apple with Heilala Vanilla. As well as the unique flavours, we love that this Kiwi range celebrates New Zealand ingredients.

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We’re getting our holiday vibe »on...with this Palm Paradise

workout wear. Much as we’d love a brief getaway to a tropical island, we have to work! However, this Palm Paradise collection from Active Society puts us in a better frame of mind. www.activesociety.co.nz www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz


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hen it comes to working out, there’s nothing like harnessing technology as well as knowing you are securely supported in good looking, well designed clothing. SKINS is something of an iconic brand, loved by athletes around the globe. This month Fitness Journal is offering you the opportunity to win a pair of SKINS A400 Women’s Long Tights (RRP $189). A new study into running efficiency and performance has scientifically confirmed the benefits of wearing SKINS sports compression during endurance-based activity. The findings confirmed a measurable improvement in runners wearing the latest SKINS’ A400 Dynamic Gradient Compression long tights during fixed intensity running in laboratory conditions. The independent study was conducted by the University of Essex Human Performance Unit and commissioned by SKINS as part of its product innovation and technology programme. Running economy can be defined as the energy required to run at a set speed and is determined by measuring oxygen uptake (VO2) in laboratory conditions. The research concluded that during steady running at a fixed intensity of 60 percent VO2 max, running economy was significantly improved when wearing correctly fitted SKINS compression long tights compared to wearing only running shorts. Find out more about SKINS at www.skins.net

To enter to win your very own pair of SKINS A400 Women’s Long Tights (RRP $189), email your name, address and size to win@fitnessjournal.co.nz, with the keyword SKINS in the subject line. Or you can enter online at: www.fitnessjournal.co.nz/competitions

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Entries close August 7 (terms and conditions on page 3)


Muddy good fun When it comes to fitness and exercise, everyone’s motivation is personal. And whether you are a gym bunny, lone exerciser or team player, there are an increasing number of people jumping on the bandwagon of ‘adrenaline pumping’ events; offering up a unique blend of fitness challenge, ‘out of comfort zone’ and social conscience.

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t seems that weather is no deterrent for these events. In fact the more extreme the better. As our photos from the recent Loaded Tough Guy and Gal Challenge in Ngaruawahia show, fun was a major part of the day – as well as raising funds for Cure Kids. Our Fitness Journal cover girl Zoe Ransley was a first time participant at the event – although she admits it was her mum who entered her! “Mum thought it would be great fun for us to do together,” she laughs, “although I think she regretted it a few times around the course. It definitely wasn’t easy but it was fantastic and we were thrilled to complete it.” Having not planned to enter, Zoe had no pre-event training regime, although she is a keen social netball player, basketball coach and regularly does the Hakarimata summit, which she says helped a lot. “The most challenging part was at the end (when the photo was taken) as I had to grip

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my nails into the mud to pull myself up,” she says. “In all honesty the most rewarding part was finishing the challenge with my mum. I mean how many people can say that they completed the Tough Guy and Gal Challenge with their mum, and that it was their mum’s idea to enter. “I’m definitely keen to do something like this again but next time I’ll be getting my whole family into it!” The Loaded Tough guy and Gal Challenge also runs a version for secondary school students and a junior event for primary and secondary school age kids. Popularity of this ‘mud run’ extreme off road adventure has rocketed in recent years and it is now held in six locations around New Zealand. If you fancy an extreme winter challenge (an added bonus is that most of them support a chosen charity), a quick google search in your local region will reveal a host of fine events. Most of them aren’t a race against time – you just need attitude and perseverance.

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aids growth. I think my greatest personal achievement is not one moment, but having the ability to always follow my passion, work hard towards it, and adapt constantly and positively to what life presents. Being out of your comfort zone is the best place to be. What has being an athlete taught you? Sport teaches you so much, and transfers into everyday life so well. It taught me discipline, dedication, commitment, work ethic, self responsibility, time management, and how to relate to people from a young age.

From NZ athlete to helping future stars Waikato athletes with promising futures are being nurtured under a programme called Pathway to Podium (see our article online www.fitnessjournal.co.nz or check out our May issue of Fitness Journal).

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port Waikato’s Pathway to Podium co-ordinator Daniella Meier is a former competitive New Zealand snow skier but these days is busy helping other young athletes achieve their goals. We catch up with Daniella for a quick Q&A session: Age: 29

How did you come to take on this role? Pathway to Podium is a programme that I have been aware of since its national establishment in 2014. After a corporate career, and completing my Bachelor of Sport and Exercise Science, this was a perfect fit for me. The Pathway to Podium programme and its philosophy for our emerging talent directly aligns with my passion. When the opportunity rose to manage the Waikato hub with Sport Waikato, I was honoured to take on the role.

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What is your sporting background? I have been a New Zealand snow ski racer from a young age. I have competed nationally and represented NZ internationally. At what age did you become involved in skiing and why? I started skiing when I was two years old, largely due to my parents being passionate about the mountains after spending time in Switzerland when they were younger. When I was seven, I started entering events and loved it. I was completely focused on the sport from the young age of 12 onwards. I made a national academy at age 13, which took me around the world for training and competition for a number of years. It was through this that I learnt so much, met so many amazing people, and saw how the sport was shaping my life. Describe your success? There were a number of successes over the years, including third at the Junior Olympics in America, Zurich (Switzerland) Youth Champion, and a number of New Zealand titles.

What does your role involve? The Waikato Pathway to Podium Hub has been established as part of HPSNZs national Pathway to Podium programme to create a national network of regional talent hubs to support National Sports Organisations (NSO) in their emerging athlete development. Sport Waikato is the facilitator of this programme in Waikato These athletes are selected by their NSO into the Waikato Pathway to Podium Hub, where we then coordinate the delivery of educational workshops and assist the NSO with regional based support around the athletes’ Individual Performance Plan.

athletes at such a crucial time in their development. To be able to support their pathway is such a privilege.

Daniella Meier What are the challenges? It is difficult to identify challenges with such a strong programme. Everything that we implement or learn is all growth for the hub. The more sponsorship and funding we can generate for the programme, the more opportunities we can provide our athletes. This is a component we are always working on. What are the rewards? Seeing the Pathway to Podium athletes grow and develop themselves and their sporting career through the programme is hugely rewarding. There is so much incredible content that HPSNZ has prescribed for these

What is the greatest challenge in that sport? New Zealand, while boasting some amazing mountains, struggles with a variety of terrain. In a NZ season, frequent travel between mountains over the country is necessary to compete in important events. This also relates to travel overseas for the northern hemisphere winter, as a competitive snow ski racer is required to be on snow nearly all year round. To be successful in the sport a thorough approach to training must be adhered to, which includes strength and conditioning, mental skills training, video analysis and prehabilitation as well as on snow training. At times, this is not realised until much further down the track by a winter athlete. What is your greatest personal achievement? I am grateful to have been able to set goals for myself from a young age, and learnt that every experience presents a lesson which

Describe your Pathway to Podium role in detail? The objective is to have athletes who have been identified as pre-carded (within 1-3 years) supported and educated to prepare for the environment at High Performance Sport New Zealand. The key areas are Athlete Life, Performance Psychology, Sport Nutrition and Strength and Conditioning. The desired outcome for P2P is to have these athletes transition into the HPSNZ carding system having had experienced life as an athlete with an enhanced holistic approach to their sport. My role within P2P is to facilitate this for Waikato athletes. I look after providers, athletes, coaches, communication with NSOs, budgets, reporting to HPSNZ and Sport NZ, workshops, and adhering to athletes’ individual performance plans. We are able to have a regional touch on what we do with Pathway to Podium in Waikato, which means that Sport Waikato engages with local business to provide the greatest opportunity for athletes.

"Being out of your comfort zone is the best place to be."

What are you looking for in young athletes? The selection is dependent on the individual NSO’s athlete development pathways across the 14 sporting codes, as selection differs between sports. The athletes selected have been looked at as possibly entering the high performance system within 1-3 years. Those selected are also deemed to become high performance athletes competing competitively on the world stage. Do they all share common traits? Athletes selected into Pathway to Podium share a common passion and dedication for their chosen sport. They are all willing to enhance their knowledge to aid their performance, and apply what they learn through Pathway to Podium. What are the three greatest challenges for young athletes today? External pressure. Young athletes are specialising very early in sports, which in turn comes with a lot of external pressure. This is not only from the normal realms of succeeding academically, but achieving at a club level, national level (with some international also), and high performance level. - Time management. Young athletes have a lot to juggle in any given week, and have to have an adequate time management structure in place to meet academic deadlines, all components of training, competition dates, social expectations, their own time, and family time. - Financial pressure. Young athletes have a wide range of opportunity, training, and competition available to them which normally comes at quite a cost to the family. Learning to fundraise and approach sponsors for help is a tool that is very valuable to learn from a young age.

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NEXT GENERATION OF

WAIKATO CHAMPIONS The Waikato Pathway to Podium Programme had its year two launch recently at the Avantidrome, Cambridge, with athletes, coaches and special guests celebrating the next generation of Waikato champions.

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he nationwide programme, facilitated in the region by Sport Waikato, now sees 41 Waikato based pre-high performance athletes selected into the programme by their National Sport Organisation (NSO). A consortium of regional stakeholders, led by Sport Waikato, will deliver support services to Waikato athletes through the High Performance Sport New Zealand (HPSNZ) and Sport New Zealand (SNZ) partnered programme. Alex Baumann, chief executive of High Performance Sport New Zealand explains preparing young athletes for life in the world of high performance is the key driver behind the programme. “The athletes selected to be part of Pathway to Podium will receive early education in areas such as nutrition, psychology, and strength and conditioning training. They’ll also receive a bundle of services specifically tailored to them” said Alex. Sport Waikato’s Pathway to Podium coordinator Daniella Meier is also excited about the new intake of athletes and the opportunities this programme provides. “The athletes involved in Pathway to Podium in year one have found the education, experience and development very beneficial to their progres-

sion within the sport. It is the first national programme at this level linked to High Performance Sport New Zealand that the athletes have been part of, so the content they learn, and the providers they interact with are of our highest quality here in New Zealand.” This is such a vital stage in the athletes’

The 41 Waikato Pathway to Podium Hub athletes are: Athletics: Arianna Lord (Cambridge), Harry Ewing (Cambridge), Ryan Ballantyne (Te Awamutu) Bike: Cody Merito (Hamilton), Cole McOnie (Te Awamutu), Tahlia Hansen (Cambridge), Jaymie King (Cambridge/Taupo), Rebecca Petch (Te Awamutu), Sam Dakin (Hamilton), Sam Dobbs (Cambridge) Equestrian: Madison Crowe (Hamilton) Hockey: Aidan Sarikaya (Hamilton), Connor Herewini (Hamilton), Chad Whitehead (Hamilton), Alia Jacques (Hamilton), Megan Hull (Hamilton/Wairarapa) Netball: Mairangi Tamati (Hamilton), Courtney Elliot (Hamilton) Para – Athletics: Jacob Phillips (Hamilton)

careers; when progression is not always linear, learning obtained in every component around their sport is so valuable. We aim to provide a collaborative and exciting culture within Waikato Pathway to Podium hub, where cross sport engagement can transpire and athletes can learn about one another and support each other’s success. The Waikato region and local organisations have a great opportunity to take part in actively supporting each athlete’s success – something a number of businesses are already taking advantage of” said Daniella. Sport New Zealand chief executive Peter

Miskimmin agrees that this is an exciting opportunity for the Waikato region to provide support to an array of talented athletes and coaches. “The beauty of this programme is its regional focus. It’s bringing high performance support to local athletes in their communities. There’s no one place in New Zealand where talent springs from. “Talent is everywhere and so no matter where an athlete is from, they’ll be given support at a stage in their development that can really help them gain their entry ticket to competing for New Zealand on the world stage” said Peter.

Para – Swimming: Taine Morrissey (Waharoa) Para – Cycling: Nicole Murray (Te Awamutu) Swimming: Helena Gasson (Pokeno), Matt Hyde (Matamata), Daniel Caldwell (Cambridge) Rowing: All athletes training full time out of Waikato Regional Performance Centre Ben van Dalen (Hamilton), Cameron Bartley (Cambridge/Taupo), Joshua Earl (Cambridge), Peter Byllemos (Cambridge), Ari Palsson (Cambridge), Elliot Rhodes (Hamilton), Georgia Allen (Hamilton), Jaeden Waldron-Lemon (Cambridge), Jemma James (Hamilton), Luka Ellery (Te Awamutu), Martyn O’Leary (Cambridge), Charles Rogerson (Cambridge), Courtney Rennie (Hamilton), Adele Stead (Cambridge) Triathlon: Kyle Smith (Taupo), Fynn Thompson (Cambridge/Queenstown), Bradley Cullen (Cambridge)

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Luuka Jones, canoe slalom athlete.

Supporting young talent

keep them exhausted. While managing your own energy and competition nerves and emotions during this stage in their life can be a roller-coaster, understanding and anticipating your young athlete’s needs when they aren’t training or competing is as vital as the coaching and skill development they require. With a wealth of knowledge in youth health, nutrition, sports science and sports psychology, as well as being a parent of youth athletes, here is my take on how parents and caregivers can help their young athletes understand that looking after their body and health as they navigate the athlete pathway is as important as their training.

Raw talent is no longer enough for emerging young athletes to get to the top. The ‘hidden’ behind-the-scenes support by parents or caregivers is just as crucial to their success, says leading health and fitness educator, Wendy Sweet. As the mother of a young competitive skier, here is her take on the type of support that young athletes need from those around them, in order that Recovery is the key to success they reap the rewards they deserve. BY Wendy Sweet

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t’s Monday and the fridge is full. Iron-enriching red meat, anti-oxidant enhanced vegetables, enough milk and cheese to appease the dairy farmers and a fruit bowl over-flowing with Vitamin C.

As I empty the grocery bags and load the fridge, I know it will all be gone by Friday. As parents of young male athletes know, fuelling the furnace of a growing post-pubescent teen athlete means the fridge empties quickly. Supporting young talent is more than just being their taxi driver or rudimentary sports psychologist when a competition day doesn’t turn out as planned. The behind-thescenes nutrition, recovery management and schoolwork support is critical to a young athlete’s ongoing success especially if travel, training and endless in-season competitions

Photo by Andy Bowie

Matt Sweet, Big Mountain skier.

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One of the most important rules of sports science, is that performance adaptation comes with proper rest and recovery – not the training session. Understanding the load/ unload cycle is critical for young athletes to learn. Depending on the demands of the sport or activity, it takes muscle groups up to 72 hours to recover adequately from harder, more intense training and this is one area where parents and caregivers can have an input. The downside of not understanding pre-season and in-season recovery strategies, is that youth athletes become particularly susceptible to accumulated fatigue leading to over-training syndrome. For young females especially, this may be the start of the slippery slope to an immune system that doesn’t fire so well and for some young female athletes, sports anaemia. While feeling tired is (and should be) a usual occurrence for all serious athletes, it is the accumulation of fatigue and inability to recover from day-to-day training and competitions that parents and caregivers can monitor. So to assist your youth athlete in their recovery strategies, here’s your focus: Encourage good sleep habits: Every sports scientist and coach knows that youth athletes will not excel at either sports or study if they are run down and tired. Adequate SLEEP in youth athletes, plays an important role in development of physical capacity, muscle development, strength as well as RECOVERY. This is because Growth Hor-

mone (GH) is released during early stages of sleep. This not only enhances recovery of the athlete’s muscles from training/competing, but it is necessary for the health of the immune system and to stimulate general growth. A healthy and effective training plan for youth athletes should take into consideration the necessity for at least eight hours’ sleep a night. Support your athlete with healthy routines that enable better sleep quality and duration. This may include a regular bed-time, removing technology from their bedroom, ensuring a dark room and allowing them to catch up with sleep on their rest day. We know so much more about the hormonal health of youth athletes today and ensuring that they have adequate Vitamin D levels can help them sleep better. This vitamin has a unique relationship with melatonin which assists in re-balancing the body’s daylight natural circadian rhythm. Even in New Zealand, some youth athletes not sleeping well may be deficient in Vitamin D. The only way to find out, is to get levels tested. Ensure they are eating nutrients which minimise inflammation and assist in hormonal health: One of the things I often find when I am presenting youth-nutrition seminars is that parents and young athletes have become very confused about what to eat and what not to. My message is always the same. It’s more about how much they are eating and ensuring that what they are eating is helping them to train and recover. Volume of food for youth athletes is important. They are still growing so energy requirements need to first and foremost be sufficient for general growth. Then you add on the amount of food needed for the demands of their sport. There isn’t room to go into the ins and outs of youth athlete nutrition in this article, but parents and caregivers can ensure that their youth athlete is eating food that isn’t highly processed and is trying to eat as many vegetables (especially green vegies) and fruits which help to reduce inflammation. Training and competing causes muscles and cells to become inflamed. This can lead to poor immunity. Most adult elite athlete teams now carry ice baths to minimise

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The Performance-Adaptation Response Curve Performance

3 1 1 Rest

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2 2 Training 'The Load'

post-competition acute inflammation, but remember that what you eat and drink is equally important. Anti-oxidants are the nutrients found in coloured fruits and vegetables as well as some drinks, and having an anti-oxidant rich diet especially high in Vitamin E and Vitamin C, is a strategy that can only bring benefits to a young athlete’s immunity. Youth athletes are not adults. Their hormonal system is still developing and increasing the intake of foods that assist in making ‘good-quality’ hormones is also recommended. The body is always turning over cells

3 Recovery strategies 'The Un-load' (hydration/nutrition /rest/sleep/massage)

4 Plateau reached when load/unload cycles not working well. This can lead to a drop in performace, known as 'Diminished Returns.' This leads to over-training.

and the secret of successful elite athletes is often to focus on ‘clean’ food (organic and no harmful chemicals) into the body as it makes new cells. Training and competing breaks down muscle, so putting good quality proteins, carbohydrates and fats into the body is essential, pre and post-training. Although there remains much controversy about the type of fats an adult needs to stay healthy, teen athletes differ. This is because fats are the precursors of cholesterol which is used to make hormone. Putting ‘smart fats’ into a teen diet is critical. Fats can be animal

or plant and include, fresh cream, butter, avocadoes, nuts, full cream milk, fish, olive oil, coconut and should make up about 20 percent of a young athlete’s daily diet. Water, not sports drinks: The muscles that drive performance are three-quarters water. The blood that carries nutrients is 82 percent water. The lungs that provide oxygen are around 90 percent water. Get the message? The most important nutrient a youth athlete has in their body is plain water. Ensure that your athlete understands this and is well-hydrated, especially when they are sitting all day in school and don’t feel like drinking. The number of young athletes who turn up to after-school training, having only drunk 250mls of water throughout their whole day, never fails to amaze me. Dehydration is accumulative and can reduce both power and strength outputs, so sending your teen athlete to school with a large 1.5 litre bottle of water should be standard. This is a visual reminder of how much water they need to drink….daily and before they have any other type of drink, including heavily promoted electrolyte replacement drinks. Youth athletes need a structured training plan: To minimise the risk of ‘over-training’, elite adult athletes typically set up their pre-season and in-season training plan around a system of ‘building’ and ‘recovering’ and so too should youth athletes who are serious about learning from the routines and habits that successful adult athletes undertake. This structure is called ‘periodisation’ and follows strategies for specific training goals around pre-season, in-season and between-season training and competing. For example, three weeks of more intense structured training, may be followed by one week easier recovery training. While this may be harder for those athletes still at school, especially those who may be involved in a number of sports throughout each week and the term, the best thing for

the parent/caregiver and coach to do, is to ensure that weekly recovery sessions are being monitored. This way fatigue can be managed, especially leading up to games or competitions. The essential thing to remember is that the younger the athlete, the less advanced their oxygen transport system. This means they have reduced capacity to transport and deliver oxygen to the working muscles, so they can’t train as much or as effectively as adults. This includes resistance training regimes. An example of an imbalanced ‘load-unload’ regime is when a hard training session as a forward in rugby, using a lot of upper body muscle strength, is followed the next day by an intense, upper body workout in the gym. There has been no time for the upper body muscles to recover. What may eventuate then are sore muscles and ongoing fatigue causing poor concentration during school time. If this cycle of training continues and nutrition and hydration is not well planned, then the youth athlete often ends up accumulating fatigue over a few days. If they are not recovering from week-to-week, then what happens is increased risk of injury because they are training (and sometimes competing) tired. The result? Over-training syndrome, frequent colds and flu and susceptibility to injuries. Talented sporting youth can keep their wheels in motion throughout their competitive season as well as pre-season with the right support and education. Increased attention to the demands of their strength and skill conditioning training, needs to be balanced against proper nutritional planning, and day-to-day and week-to- week recovery strategies which also meet the demands of their schoolwork. With a sensible, structured, step-by-step approach to a youth’s sporting year, and in liaison with coaches, aspiring youth athletes can be well assisted into longer-term elite sporting success.

Wendy Sweet (B.PhEd/ Masters Sport & Leisure Studies, Registered Nurse, Doctoral Student). Wendy is a highly regarded educator in the NZ & Australia fitness industry. She has also lectured in a number of sports science and nutrition papers at Waikato University. She is a Registered Exercise Professional (REPS) and has spent a number of years as a leading educator of Personal Trainers.

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The Road to Rio: Cameron French Cameron French is a rising hurdle star in New Zealand track and field. After only starting the event in his late high school years, the now 23-year old athlete has shown promise to make it in the international ranks after equalling the New Zealand 400m hurdles record in Sydney in March this year, as well as posting a qualifying time for the 2015 World Athletics Champs in August. BY Mariah Ririnui

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he New Balance athlete and Hamilton City Hawks Club representative has been training towards the World University Games this month where he aims to confirm his selection to the World Champs and qualify for the 2016 Olympic Games. Fitness Journal caught up with Cameron to share how he got in to hurdling, his intense training schedule, and what he needs to improve to make his Olympic dream.

Cameron French Age: 23 Hometown: Hamilton, NZ Current city of residence: Hamilton Sport/discipline: Athletics - 400m hurdles/ sprints

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How and why did you get into the sport? I’ve always had a keen interest in sport in general and in 2010 I began to realise my potential specifically in track and field. My family has a history of fast runners my poppa was a World Masters Champion in the 400m sprint, my dad was a National Champion and Police Olympic Gold medalist in the 400m hurdles, and my mum and both grandparents were good athletes. But they never actually pushed me towards athletics. I did it a couple times for fun as a kid and it was my housemaster at my secondary school St Paul’s Collegiate in Hamilton who asked me to run the hurdles at our school sports that I decided to give it a go. With just a couple of training sessions I won the event and then qualified for the North Island Secondary School Championships where I discovered the risks that come with the event of hurdles. A bad fall in the final put me into last place.

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However, this first experience at a big competition made me determined to return the following ear and redeem myself. This was the start of my athletics career. After making a big improvement I decided to give my all in attempting to reach the highest level in 400m hurdles.

run/stretching/ badminton or other active activity.

What are your three highest achievements? • The New Zealand Record in the 400m Hurdles 49.72s and Waikato Record holder for 400m sprint and 400m hurdles.

Explain the 2016 Olympic Games qualification or selection process for you and your sport? There is a specific standard for each event in athletics that athletes must better in order to “qualify.” The Rio Olympics qualifying standard for the men’s 400m hurdles is 49.40s, so if I run under this time I will qualify to compete at the Games. We have a year time period before the Games to do the standard.

• Fifth place at the 2015 IAAF Seiko Golden GP World Challenge 2015, Kawasaki, Japan. • Achieved the B Standard for the 2015 IAAF World Athletics Championships What are you currently training for? I am currently in a building phase for the World University Games in Korea in July and my selection for the New Zealand team to the World Champs in August is pending. What does a typical week’s training look like for you? Training will vary depending on the time of year. For my winter training in a specific phase an average week looks like: Monday - am: Core session. PM: 15-30min jog/stretching/drills and hot/cold recovery pool session. Tuesday – am: Hurdle drills. PM: Track session (event specific) - Hurdles and speed/ speed endurance. Wednesday – am: Hill sprints (10 x 300m-400m with 3 minutes recovery). PM: Gym Thursday: Hurdle drills session, gymnastics and 40-50 minute run. Friday – am: Core session, 15-40min

Saturday – am: Track Session – hurdle drills, long speed/endurance reps. PM: Gym Sunday: Grass running session - Hurdles/ Hill sprints/Speed/Long speed combination.

Are there any specific areas of your training that you’re working hard to improve at the moment? At the moment a key focus for me is improving my technique over the hurdles, especially on my right lead leg (the first leg over the hurdle). I’m also working on my stride patterns (in between hurdles) and race tactics throughout the race, as well as the technical aspects around making this as smooth as possible with transitions and lead changes. I’m also always working on speed, power, and fitness. What’s your favourite training session? My favourite winter session is 10 x 300-400m hill sprints with 3 minutes recovery between reps. My favourite summer session is speed sessions on the track, such as fast hurdle reps, block starts, speed ladders.

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A sporting insight for secondary school students Exposing secondary school students to the world of elite sports is just one goal of the University of Waikato’s new Secondary Schools Applied Sports Science Education Programme (SSASSEP).

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he launch of the programme comes on the back of numerous visits by secondary schools who were interested in exposing their pupils to applied sports science. The programme takes these previous offerings and aligns sports science-based learning outcomes with secondary school curriculum. SSASSEP is aimed at Waikato, Bay of Plenty, King Country and South Auckland secondary schools who wish to provide their students with an opportunity to learn from experts in their field who are working with elite sports in and around Waikato. The programme is underwritten by the Faculty of Education of the University of Waikato and is based out of the Avantidrome. SSASSEP involves staff and post-graduate students at the University of Waikato providing applied educational opportunities based on core curriculum for secondary school students in a very unique sporting environment. The programme also offers participating students the opportunity to experience a ride on the Avantidrome track as an interlude between the educational sessions. This 'have a go' session is run by a qualified track coach. Short-term goals are to establish connections with Waikato and Bay of Plenty secondary schools and build sustainable relationships, and to refine the programme to merge with the curriculum requirements of secondary schools. Long-term goals are to increase the number of schools and regions participating and to see the programme become an annual fixture in the secondary schools’ Health and Physical Education programme.

Joe McQuillan

“We would like to increase the offerings to extend to other applied sporting applications such as biomechanics and sport nutrition,” says programme co-ordinator Kathy Maling, “and offer high performance academy training for secondary school students.” Joe McQuillan, who is responsible for the content of the programme in collaboration with Lorna Gillespie stated that “We’re passionate about this because we want to see secondary school students exposed to applied sports science opportunities which have relevance for the New Zealand curriculum. We also want provide the opportunity to show students what the University of Waikato is able to offer them as undergraduate students.” Kathy Maling, Joe McQuillan and Lorna Gillespie from the University of Waikato Faculty of Education are responsible for the development and organisation of SSASSEP. Joe McQuillan is responsible for content and co-ordination of the applied sports science programmes.

The team behind SSASSEP Joe McQuillan, Lorna Gillespie and Kathy Maling are all employed by the Faculty of Education, Te Oranga School of Human Development and Movement Studies. Joe McQuillan is a teaching fellow with the Faculty of Education. He has an established track record for applied sport science provision and innovative research across exercise physiology, nutrition and strength and conditioning. This multi-disciplinary approach enables Joe to apply sport science practice in a holistic sense. Joe has continued interest in improving training practice, driven by provision of sport science services and endurance coaching enabling the ability to stay current with trending training techniques and decipher innovative ideas for enhancing performance or assisting recovery. Previously Joe has worked with a number of high performance sports includ-

Lorna Gillespie

Kathy Maling ing Triathlon NZ, Bike NZ and Canoe Racing NZ and is a coach to a number of age-group and semi-professional road cyclists. Joe is responsible for identifying commercial opportunities that stem from the University of Waikato investment into the Avantidrome. Lorna Gillespie teaches in the Faculty of Education, with expertise in physical education curriculum and pedagogy; pre and in service physical education teacher education and professional learning; physical education in secondary schools; sport in education; physical education NCEA assessment; learning communities and qualitative research methods. Kathy Maling has a background in sport administration, event and project management. She is the project coordinator for the School of Sport and Leisure Studies facilitating the SSASSEP, and events such as the upcoming Female Athlete Health Symposium and the Future of Cycling Symposium. A student from Mount Maunganui College getting a taste of what a Vo2 test is all about and how sports science equipment can be used to measure athletes' aerobic fitness.

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Avantidrome action There’s no shortage of high profile New Zealand athletes at the Avantidrome. In fact, the venue services approximately 50 percent of New Zealand’s carded athletes, who use the facilities for a variety of training options. BY nicky felton

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n the first of our Avantidrome Athletes series, we meet 22-year-old Cycling New Zealand sprint cyclist Stephanie McKenzie, who juggles life as a competitive athlete, with her university studies, part-time work and ensuring she manages her diabetes.

Athlete profile: Stephanie McKenzie One of New Zealand’s top female sprint cyclists, this 22-year-old is not only a full time professional athlete, but is also studying towards a Bachelor of Sport and Exercise extramurally through Massey University. She hopes to ultimately work towards joining the New Zealand Police Force which has been a dream of hers since she was young. Diagnosed with Type 1 Diabetes at the age of eight, this discovery had a large impact on the lifestyle of Stephanie and her family. Avantidrome has become something of a second home for Steph; she trains up to three times a day and also works as a part-time salesperson at the Avanti Bike shop. How did you get into track cycling? I’ve always been super active - I completed in Weet-Bix Triathlons, did gymnastics, and swam for my local club before being introduced to track cycling by my local osteopath. I visited my osteopath each week to fix gymnastic-related injuries and was it was suggested that I had the ‘right’ physique to be a track cyclist. So, the following weekend I went to the Velodrome and joined others to try the track and found my true passion for cycling. I have never looked back. What is your biggest achievement to date in Track cycling? Representing New Zealand at the Commonwealth Games - placing fourth in the 500m time trial and sixth in the individual sprints. That was also great for my learning and experience, being in a controlled, professional

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environment among some of the world’s best.” Tell us about your journey with diabetes? I was diagnosed with type 1 diabetes when I was eight years old. When I was diagnosed my parents and I were not 100 percent sure what Type 1 Diabetes was or how significant the impact would be on my life so it was a very uncertain time for us. Each day can be different. Sometimes my blood glucose levels can go high, sometimes they can go low. Whether I am racing, training or having a rest day I am always checking and altering my blood glucose levels before, during and after exercise. I see myself as a normal athlete when I’m lining up for a race. My race preparation is the same as any other athlete, including a pre-race meal, warm-up and fluids. The exception is that I take medicine. I am concentrating on what I need to do to execute the best ride, not my diabetes. My job is to turn up and be the best bike rider I can be. Tell us about team Novo Nordisk and your involvement? To this day I am still learning new ways to manage my diabetes through exercise. I am lucky enough to be a part of Team Novo Nordisk’s women’s cycling team. Team Novo Nordisk is a global all-diabetes sports team of cyclists, triathletes, runners and is spearheaded by the world’s first all diabetes professional cycling team. We train and race like any other athletes. Being involved with Team Novo Nordisk is such an honour. Team Novo Nordisk has a very high calibre of medical staff on hand. I rely on them to help me manage my diabetes so I can be in the best optimum performance state.” What are your goals? At the moment I’m focusing on just getting fit, fast and strong. Throughout 2015 there are UCI points up for grabs so we will be targeting them to gain valuable points for the upcoming World Cup season starting in early November. I will also be continuing to focus on achieving personal bests throughout 2015 and

whether it is the gym or on the bike I will be really happy. But my ultimate goal is to represent New Zealand at The Rio Olympics in 2016 and Tokyo in 2020. What is your favorite food? “I’m not a fussy eater so this is always a hard question to answer. I really do enjoy a good Eggs Benedict at any time of the day. What favorite activity do you enjoy in Waikato? As Cambridge is so central in Waikato I love how easy it is to travel to places like Tauranga, Rotorua, Raglan, and the Coromandel and enjoy relaxaing on the beaches. What does a typical training day look like for you? I pretty much live at the Avantidrome, our National Cycling Centre of Excellence in Cambridge. I use the facility most days, when the sun is shining you will see me riding to and from my training sessions. I could be using the facility up to three times a day either training on the Velodrome, in the gym, using the athlete lounge, having meetings with a High Performance New Zealand or a Cycling New Zealand staff member (nutritionist, sport psychologist, athlete advisor, physiotherapist or massage) or even working part-time at the Avanti Bike Shop. It’s great having all the HPSNZ resources under one roof which makes athletes’ lives

so much easier. I also love the fact that I can head to Revolve Café onsite and have a coffee in between the organised chaos that is in my day.

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Inspiring achievements:

Deborah Kay Te Awamutu’s Deborah Kay has undergone an astounding transformation, driven by a desire to create a healthier lifestyle for herself. BY Simone Ackermann

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ver a period of 60 weeks, she has steadily lost an impressive 50 kilograms of weight. An amazing, jaw dropping achievement we would all agree. But what really stood out while talking to her, was the experiences and messages she had to share having gone through this transformation. Deb talked to Fitness Journal about of the importance of choice, support and taking control; all things anyone wanting to make a change can learn from. As a 10-year-old growing up in Rangiora, Deb was self-conscious. This feeling stuck with her through to her adult life. However, just over a year ago, she had a trigger-moment when she experienced chest pain when driving home. “I pulled into our driveway and that was it. My father has had heart history. My sister has had heart problems. And I thought I am not going through this,” Deb explained.

“I actually sat in my car and brought up Jenny Craig on my phone, and pushed the blue button that said, ‘Join me.’” When she walked in the door at home, Jenny Craig was on the phone ringing. Deb says it was the instantaneous contact that rescued her because it was what she needed right then. The next day she went into the Hamilton branch of Jenny Craig, where she began to transform her lifestyle. Deb says, one key to making the change was being able to make her own choices, free of any pressure. Her family, friends and Jenny Craig provided this environment for her. At her first meeting at Jenny Craig, Deb was able to set her goal weight. This is representative of her experience. She was in control of her decisions and how she wanted to lose her weight. As a result, she believed in what she was trying to achieve and was self-driven to accomplish her goals. After not exercising for 22 years, three days after her first meeting, Deb went with her daughters for a six-and-a-half kilometre

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Deborah Kay has gone from size 24 to size 12. walk around Lake Ngaroto that took nearly three hours. “I thought I was going to die at the end. I went to bed that evening thinking I am not going to do this anymore.” After some stewing overnight though, she realised this was the way forward to achieving her goal.

“I now don’t exercise to lose weight, I exercise because I enjoy it,” says Deb. “That in itself is amazing.”

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Deb began walking around the lake by herself three times a week which was the start of a new habit. She progressed to swimming, riding and personal training sessions at the gym. Recently, Deb completed the Ohope, Rotorua and Huntly half marathons, and has plans to do others. “I now don’t exercise to lose weight, I exercise because I enjoy it,” says Deb. “That in itself is amazing.” “The whole weight loss journey is about your head,” Deb explains. “Once you are committed to do it, Jenny Craig offers the right tools (the eating plans, the consultants) but it is the person that has made up their mind that will do it.” Deb set goals consistently throughout the last year to keep herself motivated – what she called “little bits” – that allowed her to continually look forward three or four months in advance. Her first goal was to lose 20 kilograms before a holiday in Rarotonga with her husband. She got on the plane excitedly having lost 26 kilograms. Similarly, she is looking forward to completing the Hamilton half marathon in October this year, and one day

would like to go on to run a full marathon. As to be expected there have been challenges over the last year. She initially found social occasions the most difficult, such as having friends over for drinks and nibbles at her family’s beach house at Ohope. To begin with Deb could not cope with these situations and would have to leave. As time went on though, she realised, “I can do this.” She would take her snacks and drinks and learned to adjust the situation to suit. Like many other Kiwi families, Deb’s family time used to revolve around food. However, now they have found more ways to spend together, such as going for walks and these are the times she relishes. Her husband and three daughters were continually supportive over the last year and have never given up on her. Every week she receives messages from them after weigh in. “It was huge. That little bit of extra motivation each week.” When asked what she has learnt over the last year, Deb replies: “I am a better person and more confident than I thought I was. Life isn’t about food and family and health are way more important than the trillion things I used to worry about.” Deb has recently become a grandmother. She wants to be a fit grandmother who can be there for her grandchildren. With her 25th wedding anniversary approaching, and another trip to Rarotonga to celebrate, Deb is determined not to go back to her old lifestyle. She wakes up in the morning ready for each day and with a different outlook. For others also wanting to make any change, she stresses the importance of doing what is right for you and making sure you are in control. “Whatever size or shape you are don’t let people put you down or don’t think it is the end for you. Because somewhere deep down, someone has the drive to make a change.” “It is up to you to make that change.” www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz


Seven hints on getting started

Personal training changing lives

and sticking with it:

Hamilton personal trainer Craig Wise is passionate about helping motivate people and change their lives, specialising in helping people with diabetes and the morbidly obese. In his first Fitness Journal column he shares tips on getting started.

BY Craig wise

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remember when I first started out as a personal trainer. I was sitting at reception in the Auckland gym where I was working. I saw a woman walk past the glass double doors. About 10 minutes later she passed by again and then a third and fourth time. On her fifth pass, she stopped, opened the door and stepped inside. With her eyes downcast she said, “I have no idea what I am doing here.”

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Be prepared – If you think you don’t have time, then make a daily appointment with yourself. You wouldn’t miss an appointment with your doctor and this is just as important.

Drop kick your old mental images – whether they be the mental image of the gym teacher you hated at school pushing you until you cried or the body image of you in a bikini when you were 18 and exercised like a demon. Look towards the future and set new realistic goals.

We sat and chatted for a while, discussed her goals and within a few weeks she became comfortable in the gym. Later she told me it had taken her two weeks to even reach the point of walking up to the door. There are a number of things which stop us taking that first step. There are the excuses: “I’m too busy to exercise, I find it boring, I can’t afford a gym membership” and “I don’t know what to do.” All popular reasons, and by reasons I mean excuses. Exercise doesn’t always have to be about joining the biggest gym with the latest facilities; it’s about getting out there and getting yourself moving. It’s not as hard as you think and when you weigh up adding a little activity to your life against the health repercussions if you don’t, then the choice to move is so much easier.

Don’t go it alone – get family and friends involved. You can motivate each other and share your successes and your challenges. Chances are they are struggling to start too. 
 


Set goals – bite-sized realistic achievable goals are the key. Set them and share them with your friends who are going to support you. 


Start slowly – When you begin, do a little less than you are able to. Even starting with a brisk walk if you haven’t done any exercise recently is a good first step. Relish your achievements – no matter how small, celebrate your success.

Enjoy – Exercise doesn’t need to be about spending 20 minutes on a treadmill at the gym or lifting weights, there are plenty of options ranging from dance classes and walking groups to classes in community houses and church halls. Find one you enjoy, the choices are numerous. 


If you have specific health concerns then speak with your GP or practice nurse. They may suggest what to consider when starting out, what to avoid or they may point you in the direction of the Green Prescription – which through Sport Waikato advises on lifestyle changes that will improve your overall health. Don’t be afraid to try, every journey starts somewhere. www.facebook.com/CraigWisePT

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Active & Well Green Prescription The Active & Well initiative is a programme designed and delivered by Sport Waikato. It aims to improve the health of Waikato residents, through physical activity, recreation and exercise. An Active & Well Green Prescription is a written prescription from a doctor or nurse that suggests making lifestyle changes which will improve your overall health and wellbeing. These services are all free to the user and you can sign up for an Active & Well Green Prescription in a few easy and simple steps online via the Sport Waikato website: www.sportwaikato.org.nz

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There are also lots of readily available resources and tips on how to live a healthier lifestyle on the Sport Waikato website. 12280

Once you have a green prescription, Sport Waikato staff will work with you to asses your needs and provide support services to assist you in living a healthier lifestyle.

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Some like it hot… and some don’t As the temperature dives, should athletes be diving into ‘hot yoga’ classes?

By Sarah MacDonald

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ot yoga is the biggest ‘trend’ in the ‘yoga industry’ these days. In many places crowds flock to these classes which are sweaty affairs, often full of the sleekest, most bendy, toned, half-naked bodies. People love the ‘challenge’ of the ‘workout’ hot yoga offers; they love the feeling of a good sweat, and find they can ‘go really deep’ stretching into yoga poses because their bodies are so (unnaturally) warm. Because it can be so intense, I’ve even heard Bikram yoga referred to as ‘the yoga of athletes’ (whatever that means).

“For the record, I am not stating here that all hot yoga is bad or dangerous. It can be beneficial, enjoyable, a great challenge and make you feel fantastic. What I am suggesting though is it may not be suitable for everybody, and there are some risks associated with it.” Given that we are now in the grip of a Waikato winter, and I’ve been heading out in minus two degrees this week, I can see the appeal in spending 60 or 90 minutes in a room heated to 40 degrees! However, there is much controversy around hot yoga, including whether or not it is advisable or safe for athletes (and non-athletes for that matter) to practice, so I think it’s a wise idea to consider some of the hype from an athlete’s perspective. For the record, I am not stating here that all hot yoga is bad or dangerous. It can be beneficial, enjoyable, a great challenge and

make you feel fantastic. What I am suggesting though is it may not be suitable for everybody, and there are some risks associated with it. It is important to be guided by a well-educated, anatomically aware teacher who holds the students’ safety and best interests above all else. When I consider the purpose of yoga for athletes I am primarily looking at how yoga can complement an athlete’s training and provide benefits for them. There are many compelling reasons why athletes should consider incorporating yoga into their programme. These mainly centre around keeping athletes in ‘balance’ – i.e. maintaining a safe and functional range of motion for the athlete’s particular sport, as well as stability where it is needed. Yoga helps with body awareness, balance, injury prevention, mental focus and more. What yoga is not about is simply aiming for increased flexibility for flexibility’s sake. And it’s not about gymnastics, contortionism or competition. It’s about a balance of movement and containment, and helping keep athletes healthy, mobile and safe in their sport for as long as possible. With this in mind, I believe it’s important that athletes take a considered approach to hot yoga. The first thing I would ask them is “Why hot yoga? What specifically is it about hot yoga that will help complement your training?” If you have a clear and compelling answer for this then that may be enough to go ahead. If you are unsure, here are some points to think about. Hot yoga can make you feel unnaturally flexible. In a heated yoga room your blood flow will increase, making you feel more flexible than you really are. It will feel easier for you to stretch ‘deeper than you thought possible’ (some teachers even encourage you to do so). When this happens you run the risk of stretching past your safe level and getting injured. As an athlete yoga’s role is to maintain a safe and functional range of motion to support your sport. Going too far could leave you side-lined. Mental discipline is required to keep yourself safe. Most athletes have a competitive mindset, and this can be a danger in any yoga class, but more so in hot yoga where you

What is ‘Hot Yoga’? As the name suggests, hot yoga classes offer a yoga ‘workout’ in a heated room. You will find two main types of ‘hot yoga’ class. One style is Bikram yoga, which is a 90-minute class consisting of the same 26 yoga poses followed in the same order no matter if you attend a local class or travel to any Bikram studio in the world. Bikram rooms are heated to around 40 degrees, which is a fairly intense

are likely to encounter some very flexible bodies, perhaps all around you. It’s easy for the competitive part of you to start telling you to ‘try a little harder’, to see if you can be ‘better’ than someone else in the room. This is exactly the opposite of what yoga aims to teach us. Rather, the aim is to become more tuned in to and aware of your body, working at a safe level that is right for you in the context of being an athlete.

“Beware of heat exhaustion. In the more extreme styles of hot yoga (Bikram in particular) heat stroke can be a real danger. Because the room is so hot, your body will not be able to effectively counter the heat and cool you down.” Beware of heat exhaustion. In the more extreme styles of hot yoga (Bikram in particular) heat stroke can be a real danger. Because the room is so hot, your body will not be able to effectively counter the heat and cool you down. Heat exhaustion may

temperature for any workout. ‘Hot yoga’ that is not Bikram may be called simply called ‘hot yoga’ or similar. Classes will vary in length (often just 60 minutes) and will offer different combinations of poses as decided by the teacher. The room may be heated to a lesser degree than the 40 degrees of Bikram; often this is a more moderate intensity of class.

lead to dizziness, fainting and nausea, even heat stroke. If you are suffering in hot yoga, leave the room. Don’t do it because you want to ‘detox’. Some claim that hot yoga is a great way for your body to ‘detox’. You will sweat more in hot yoga, but this is not the same as detoxing. That’s mainly the role of your liver and kidneys. When you sweat in hot yoga you are dehydrating yourself, so be sure to rehydrate sufficiently afterwards. Yoga doesn’t need to be hot to be effective. There is an argument for doing yoga in a much more moderate environment than 40 degrees. A room that is just ‘comfortably’ warm doesn’t bring with it the added risks of going too far more easily or overheating. If you are looking for yoga that will ‘work’ your body with some strengthening and even cardiovascular benefits, you can do this by really tuning in to your effort in each pose and how you transition from one pose to the next. Learning to move from the core of your body, and using the breath effectively, combined with a well sequenced, flowing style of yoga, can have you sweating in just a few minutes. As with anything, there is no one answer, training programme, or yoga practice, that suits everybody. Be guided by honestly following something that serves your training goals, interests and keeps you safe. www.balanceyoga.co.nz

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Exercise for winter warmth

At the risk of sounding like a Cosmopolitan column, here are 10 reasons why you need to keep regular exercise as a positive habit through the cold winter months;

BY Alison Storey

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Exercising will make you feel more energetic. Scientists at the University of New Orleans asked 42 volunteers to assess their mood before and after a 50-minute aerobics class, most of them said they felt less tense and less tired after breaking a sweat. A 1997 study found a brisk 10-minute walk gave people more energy than eating a candy bar.

Exercise and healthy nutrition will make for a longer and happier life. Howard Hughes Medical Institute say about a 2008 study into insulin resistance - “Our findings put a mechanism behind what your mother told you when you were growing up – eat a good diet and exercise and it will keep you healthy. Diet, exercise and lower weight keep your peripheral tissues sensitive to insulin. That reduces the amount and duration of insulin secretions needed to keep your glucose under control when you eat, which we’ve linked to longer lifespan in the mouse.” Okay, so you’re not a mouse but you can see how this applies to humans without being on a spinning wheel.

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Exercise can spark creativity. England's Middlesex University tested creative thinking in 63 volunteers - once after they had done an aerobic workout and once after they'd sat around watching TV. After the workout, volunteers in the experiment felt more positive and scored higher on creativity.

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Just one simple workout can ease stress and anxiety. Exercise enhances the flow of brain chemicals, such as serotonin, that are related to positive mood. At Indiana University, researchers used psychological tests to gauge anxiety levels in 15 volunteers before and after a 20-minute session on a cycle. All reported feeling significantly less anxious even up to two hours post-workout.

Physical activity boosts levels of high-density lipoproteins, or HDL, the so-called good cholesterol, by as much as 20 percent. HDL helps rid the body of low-density lipoproteins, or LDL, the artery-clogging kind. Studies show that HDL can even pick

Exercise naturally boosts your immune system. The instant you start exercising, your heart rate increases and your blood pressure surges, sweeping disease-fighting immune cells out into the blood, where they seek out and destroy cold or flu viruses. Studies show that people who exercise have 40 to 50 percent fewer sick days than their sit-around-and-do-nothing counterparts. Exercise protects against cancer. There is insurmountable evidence to the fact, but here’s one I’ll bet you haven’t heard; Researchers gave coffee to a group of mice, and then let them run to their hearts content

on a wheel. The caffeine and exercise alone increased the mice's ability to kill off precancerous cells that could lead to skin cancer by 100 percent compared with the mice that did neither. However the mice that did both (exercise and a dose of caffeine) showed a nearly 400 percent increase in this ability.

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Regular exercise throughout your life reduces the physical effects of the ageing process. Research has estimated that 20-40 percent of the physiological deterioration associated with ageing is not inevitable but is due to the detraining effect of decreased exercise, often coupled with an increase in body fat.

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Physical activity increases your ability to sleep soundly. The truth? - We are often sick, fat, diabetic, and suffering from heart disease and cancer because we don’t sleep. In 1910 we slept 9-10 hours per night for more than 4000 hours yearly. Currently most people get 7 hours a night for an average of 2555 hours yearly. The body is punishing us for this. Physical activity can help to make you physically tired (rather than mentally tired) and help you to have quality sleep.

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Exercise enhances brain function. In May this year, Dr Jim Stinear of Auckland University’s Sport & Exercise Science Department described significant research into the positive effects of physical exercise on cognitive skills. If we are not exercising, the natural level of reduction in brain neurons advances at an alarming rate. Scientists propose that mental decline in many older people is simply a lack of proper blood flow to the brain rather than ageing cells. Enough reasons yet to get on your bike on that windless Waikato winter’s day or shall I keep going? www.storeysport.co.nz

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Out and about 1 Jonny Burton Team UniRec grits his teeth against the grime 2 Just hanging out: Lucy Cudby playing at Cambridge playgroup. 3 Team UniRec hits the Tough Guy & Gal Challenge 4 Team UniRec pirates (L-R) Kate Carlton, Kylie Jens, Erin Mascelle 5 Team UniRec's LeeArna Searancke and Jessica Quay 6 Ellie Neben & Isabel Cossey at Secondary School Tough Guy and Gal Challenge Auckland 7 Nice height from Jason Cudby (right) playing for Leamington Senior A rugby side 8 Team UniRec (L-R) Tina van Duijn, Kate Carlton, Hannah Seifert, Vonita White, Kylie Jens, Erin Mascelle 9 Team UniRec's Briar Lynch tackles the slippery stuff 10 Team UniRec's Tina van Duijn 11 Team UniRec's Maree Lynch hits the deck 12 Team UniRec's (L-R) Maree, Patrick, Briar Lynch.

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Cheers to our champs

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1 Pirongia 11th Grade playing Hamilton Marist at Marist 2 Sacred Heart Girls College Hamilton won the toughest school - 2nd year in a row at the Secondary School Tough Guy and Gal Challenge Auckland 3 Pirongia 11th Grade end of game huddle after winning against Te Awamutu Sports at the Te Awamutu Sports Centenary weekend 4 Frankton School Year 6 10 aside team celebrating winning all games at Swarbrick Park.

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BNZ Corporate Challenge winter series The BNZ Corporate Challenge finals at the Avantidrome brought thrills, spills and plenty of action for spectators and competitors as companies competed for top honours. Twenty one corporate teams spent seven weeks training up on the Avantidrome track, honing their skills and working towards the finals night competition. The ANZ Aces team was

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crowned Winter Series Italian Pursuit Champions after a thrilling race which saw ASB1 ahead for the most part, but Simon Cavanagh brought it home with an incredibly fast lap to take the win. The Gallagher Cheetahs took home the Team Pursuit trophy after some excellent riding, just stealing the win from second placegetters, PWC. The summer series of this event kicks off in October.

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Fitness Journal competition winner making change Fitness Journal has been part of the Waikato community for almost a year. During this time, we’re delighted to have had the opportunity to give our readers some amazing prizes, including gym memberships, gym wear, a fitbit and many other goodies.

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e particularly love hearing from people who have won one of our prizes and how it has changed their life. This month we catch up with the awesome Ashleigh Crate and Kellee Henton from Clean Kitchen & Co, who have been helping competition winner Catherine Ellice and her friend Leah McLauchlin transform their lifestyle with their Clean Kitchen & Co boot camp and advice. Both Catherine and Leah’s goals were to lose weight and ‘love themselves again’ so Ashleigh and Kellee have been focusing on HIIT training and compound exercises. “These provide maximum calorie burn per minute and help them hit their goals faster. We also included weight training with a focus on technique to help them both build strength,” says Kellee. “The most rewarding part for us has been seeing the transformation of Catherine and Leah in such a short time. “They first came to us with little confidence and were unsure about what they could achieve, which is understandable

as gyms can be intimidating. It’s been so rewarding seeing them grow in confidence and strength over the weeks.” Winner of the Clean Kitchen & Co boot camp competition Catherine Ellice wanted help to ‘love herself again and feel confident.’ The six week boot camp has consisted of 2x sessions per week 5.30am - 6.30am, held at Flex Fitness Gym Te Rapa, with an optional extra of a Saturday session - usually a hike up the Hakarimatas or a power walk around Hamilton Lake. “The boot camp round has seven members of all different fitness levels - and we plan to challenge each and every one of them.” Sessions are run circuit-style with plenty of HIIT components and technique lessons to ensure safety. They are designed to be fun, effective and carried out in a supportive and friendly environment. “I needed to make a change, I just didn’t know how,” says Catherine. “I can’t remember the last time I looked in the mirror and liked what I saw. I wanted to love myself again and just feel better. I entered Clean Kitchen & Co’s competition on a whim, not actually thinking I would win!

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Ashleigh Crate, Leah McLauchlin, Catherine Ellice and Kellee Henton. “But when the girls contacted me I was so excited, and the fact I could bring a friend to join me made all the difference - as Leah makes sure I get out of bed in the mornings. “What Leah and I have most enjoyed most is the support. I was concerned when heading to the first session that I would be too unfit and get left behind, but the girls really cater for everyone. There are fit members in the boot camp yet I see them challenged as

much as I am. “Ash and Kell ensure that we get the most out of each session and the other boot campers are very friendly and supportive. This experience has really been life changing. I can’t wait to keep going, lose weight and be happy again. Thank you so much Ashleigh and Kellee, Clean Kitchen & Co has really been a turning point in my life.”

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Busy, stressed and in pain?

Lower cortisol with mindfulness The cost of not being present and aware is high these days. Much of the population will spend their days sad, upset or resentful as they allow their brain to focus on things from the past. Another section of the population will spend their days anxious, worried and wound up in knots as they constantly focus on a future that hasn’t yet arrived.

By John appel

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oth of these situations are a form of stress and a sign that our thoughts are out of balance with optimal mental and physical health. Our stress response hormone – cortisol is released in the presence of stress. It is supposed to release and then drop, but our modern world is bathing our bodies in this hormone more than we are supposed to be.

This creates health problems and quality of life problems. Every single cell in your body is influenced by cortisol. Stress can make you fat, sick and grumpy – and in pain Our body’s fascial system provides a communicative link between the brain and the body. Every single organ, bone, joint, nerve and muscle is surrounded in this fascial ‘net’. When we experience any sort of stress or trauma our body goes into a compensatory pattern for it. Your fascia begins to ‘look after you’ by changing its form, this can cause pain and restriction not only around the injury, but in other random places in your body. This isn’t just physical stress, but also mental/emotional.

Fasical restrictions can really affect your quality of life. Because it has an electrical conductivity it is receiving information from the world around you. Stressed, dehydrated and restricted fascia does not have the same ability to respond as nice hydrated free moving fascia. Myofascial Release Therapy is how we break up these restrictions. Fascial restriction can lower your resilience to stress. So this creates quite a loop – stress creates the restriction and the restriction lowers your resiliance to more stress. To get out of this loop, we practise mindfulness. Mindfulness is living in the now; not the past or future. Some examples of being mindful: 1. Listening in conversation instead of impatiently waiting for your turn to speak. 2. Savoring every bite of that cake instead of inhaling it. 3. Being grateful daily – even if you thought the day wasn’t great, there is always some

thing to be grateful for. 4. Creating better solutions for things instead of “wishing the year was over” 5. Being present with your body during massage, stretching, sex etc instead of zoning off into some future daydream. The researched benefits of mindfulness are far reaching: reduces stress, anxiety, and depression; enhances neuroendocrine (brain-hormone) and immune system function; fosters enhanced resilience to stress, produces a more optimal brain function, slows the cellular ageing process and increases energy and zest for life. Improvements with memory, sense of self, empathy, compassion and introspection. How often should we practise mindfulness? All the time. After all, what else do you have to do? The past is past, and you can worry about future problems when they ACTUALLY happen. www.advancephysio.co.nz

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Keep kids active When it comes to entertaining children, keeping them active is a far better option than plonking them in front of some technology. Doing activities will keep them engaged, stimulated and help improve their fitness – and usually their motivation. There are an absolute wealth of fun kids activities in the Waikato region, so regardless of the winter weather, have a go at some of the options available and have fun with your kids. Create lasting memories these school holidays.

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A call for healthier school lunch options The shift towards healthy food is happening, so don’t let the popularity of unhealthy food impact your decision to live a healthy and happy life. By zoe gibb

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don’t know about you, but I find that looking for healthy options when you are out and about can be difficult, especially when some of your friends want to hang out at McDonalds, KFC or Burger King. So how do we navigate a healthy lifestyle when others teenagers are making unhealthy food look cool? First we need to understand that in the past 100 years we have increased our life expectancy by decades, but sadly we have hit a dramatic turning point in which it is now on a fast reversal, causing our generation to have a shorter lifetime than our parents. Certainly one of the reasons for this is because of the increase in sugar consumption. I was raised by a mother who on fish ‘n’ chip day at school used to bring homemade sausages and home-baked kumara chips. Totally embarrassing when I was a sixyear-old, but now looking back I really appreciate it. She taught us to stand out and be

different and that conforming to unhealthy things just to fit in, was highly stupid. Now I am a bit of a rebel when it comes to food. I don’t eat Cadbury or Nestle chocolate because they don’t use Fairtrade cocoa and I don’t want to support child slavery, which is alive and well in the Ivory Coast where most of the world’s cocoa beans are grown. I have become increasingly aware of food and the politics behind it (aka slavery). When I was little, mum did take us to McDonald’s on the odd occasion, but honestly we never enjoyed it and used to complain. She felt we would grow up with too much of a complex if she didn’t and thought it was appropriate to teach us that if we occasionally eat things like that it wouldn’t kill us. But mum’s occasionally was once or twice a year, no more. However when I was five years old she bought a Cheeseburger Happy Meal and we kept it for FIVE years until we moved house and someone accidently threw it out. Up until then it stayed exactly the same as the day we bought it, only it dehydrated and went hard. This proved that all the chemicals added to these ‘foods’ preserved it to a point nature wouldn’t touch it. Over the years the hamburger sat out and everyone that came to our house touched

it. Not one bit of mould or bacteria grew on it. Nature should have broken it down and it should have decomposed like all natural food does, but it didn’t. You can imagine growing up watching this was enough to put us off fast food. It was like a rock hard piece of cardboard that looked like a cheeseburger If nature doesn’t recognise something as a food, then neither should we. Growing up in a ‘healthy eating’ home, I find it frustrating that I can’t find healthy food in our school canteen. In fact in order to buy an apple (which is the only piece of fruit on offer and it’s probably nine months old), you have to buy the apple as part of a combo. For me to buy an apple I have to buy a lolly or something else cheap, and throw the junk away so I can eat the apple! Why can’t school canteens offer a whole range of fresh fruits? Who else wants healthier canteens? Vote and we’ll get to work for you. I have started a Change.org petition and my goal is to get 1000 signatures from tweens, teens and parents who want to see healthier affordable menu options in our school canteens. Go to this link, vote and share! www.fitnessjournal.co.nz/zoepetition

Over the coming months my mum Deborah Murtagh and I are going to meet with school canteen providers and find out why more healthy food isn’t on offer. If we come together on this we should be able to make a difference to what is available. And schools, if you would like us to support changes in your canteen, let us know too. We have some low cost suggestions that could really make a difference to the health and learning of kids in your school. Schools should be very aware of what messages they are sending kids when lollies and sugary drinks are on offer, if you want kids to behave and concentrate, then start by cleaning up your canteen. Healthy eating is becoming such a trendy thing among teens, we want the options, so now is the time to give them to us. Nourish our body and we’ll all have a healthier future. Email me with subject line “Attention Zoe” info@wholefoodsecrets.com Zoe Gibb is a year 11 student at Sacred Heart and a model with Clyne Model Management. Zoe is a whole foods foodie and is passionate about helping teens find happiness.

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fitness journal JuLY 2015

Michelle Yandle is an integrative nutrition coach and author of the soon-to-be published book “A Diet For 7 Generations”.

Michelle works with people 1:1 in her practice, both at her office at Health 2000 New Plymouth and online through Skype and several online programmes. In particular, she specialises in helping people with food addiction and intolerances and helping them lose weight and feel amazing by crowding in whole nutrient-dense foods. Her own journey started when she was overweight as a young child. By the time she was 13, she had been on as many diets as she was years old. Since then she has taken a step back and has been able to navigate through all the contradictory “diet” info out there, to find out what works for her individual body. Now, she helps others do the same. Michelle is also a trained educator and has run workshops throughout New Zealand teaching others about the power of food and how you can use it to change your life. All Michelle’s programmes, both online and in person involve the removal of inflammatory and high allergenic foods so that people can press the rest button and discover the foods that fuel them. We all deserve to feel great. www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz


What’s the cause of food allergies? Does it seem like everywhere you turn lately someone is talking about food allergies? It makes you wonder doesn’t it? By Christina Stewart

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o more people have food allergies than previous generations, is there a better level of diagnosis in modern times, meaning that although the same number of people have food allergies we’re more aware of it now than we were historically, or are we all just spending way too much time talking about food allergies and becoming overly paranoid as a result? Firstly – a few very simplified definitions (feel free to Google for better science-based definitions). A food allergy occurs when your immune system (that’s the body’s defence against disease) mistakes a food item as a harmful substance and tries to neutralise the substance. The chemicals released by the immune system are what give you the side-effects of a food allergy e.g. diarrhoea, anaphylaxis etc. Coeliac disease is similar to a food allergy, but involves a more complex immune response that also decreases the body’s ability to absorb nutrients if you eat foods containing gluten. Of course it’s all much more complex than that and immunologists are still working to try to understand allergies. Onwards …  In previous generations where food allergies were less common, those who did have them (or coeliac disease) often went undiag-

nosed. Although unofficially diagnosed, you can often see possible signs of food allergies when you look back in family lines. For example you may have heard of ancestors who avoided eating certain food or have ancestors who suffered with bowel cancer. In my mother’s family line where the gluten issue crops up, we know of several ancestors who had bowel issues (including bowel cancer) and problems with fatigue. Adding to the increase in diagnosis rates in modern times, there ARE actually more people with food allergies. A 2013 report showed an increase of 50 percent in the number of children diagnosed with a food allergy between 1997 and 2011.  That’s a huge increase. And, the number of serious food allergy incidences reported by hospitals (typically an anaphylactic response) has increased seven fold over the past decade.  So it is a fact that more people are talking about food allergies, but it’s for a good reason - many more people are suffering the side-effects of food allergies.  Here’s the big question. Why are we seeing an increase in food allergies? It’s a good question and there really isn’t an agreed upon answer at this time. There is a genetic factor. People with a family history of food allergies are more likely to suffer from them. With coeliac disease there are specific genes HLA DQ 8 and HLA DQ 10 that have been found to be prevalent in 99 percent of those diagnosed. However, just because you have the genes doesn’t necessarily mean you will have food allergies or coeliac disease. It’s a case of genetics and environ-

mental triggers working together. But just what those environmental triggers actually are is where the real debate rages.

Theories The hygiene hypothesis

One theory is that compared with previous generations we’ve spent way too much energy on keeping our children clean. The hygiene hypothesis is based around the idea that children need to be exposed to a certain level of infectious agents, parasites, and micro-organisms for the immune system to fully develop. Without this exposure, the immune system is repressed and more vulnerable to autoimmune issues (including allergies).

Exposure to toxic chemicals

Another theory is that our increased exposure to toxic chemicals compared with previous generations has weakened our immune system. These alleged culprits include: Roundup (aka glyphosate), diesel, chlorine etc. Roundup in particular has received a lot of attention for its possible effect on the immune system. It is widely used in New Zealand and overseas as both an insecticide and a drying agents on many food crops.

children who are introduced to allergenic foods too early (e.g. nuts, eggs, gluten) are more likely to develop a food allergy. And the opposing theory is that not introducing the allergic food early enough makes a child more likely to develop a food allergy.

The western diet

A diet high in sugar, animal fats and processed foods (including additives etc.) is also thought to be a cause in increased food allergies. This theory posits that the western diet enhances poor gut bacteria and destroys good gut bacteria, making the immune system more susceptible to attack.

Gut bacteria

The common theme across many of the food allergy theories is the role gut bacteria plays in supporting the health of the immune system. Among other things, good gut bacteria is vital to ensure digestion of food, production of some vitamins, and acts as a barrier to support the immune system. Many integrative practitioners suggest that by healing the gut, you are likely to recover (to some extent anyway) from food allergy sensitivity. Note: if you have coeliac disease, healing the gut is a good idea but will still never make it safe for you to eat gluten because of the nature of its autoimmune nastiness. Next month I’ll write about gut health and give you some ideas of what you can do to boost your immune system by introducing and maintaining good gut bacteria.

Introduction of allergenic food

There are two conflicting ideas here – one theory is that

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Recipe: Noodle yums (gluten-free, dairy-free)

I’m sure this recipe has an official name, but we simply call it noodle yums. The original recipe comes from my brotherin-law, Ted, who is a really good cook. I love it when he’s in the kitchen. You can use either fresh rice noodles from Asian supermarkets or any other gluten-free grain or pasta. Also in this recipe you’ll note the use of tamari. Tamari is usually gluten-free (be sure to check the label) and is a good alternative to soy sauce which has a similar taste but usually contains wheat.

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Ingredients Approx 1 kg beef Green vegetables for stir-frying e.g. bok choi, pak choi Rice, fresh rice noodles or gluten-free pasta 4 tablespoons tamari (gluten-free) 3 tablespoons sesame oil Approx 1 tablespoon arrowroot or cornflour ¼ cup water Chop beef into bite-sized pieces. In a bowl mix tamari and sesame oil. Add beef and allow to soak for an hour. Chop up greens and set aside. Cook rice noodles/pasta/rice, drain and set aside. In a separate bowl mix three eggs, a pinch of salt and pepper to taste. Pan fry egg mixture (you’re making an omelette here). Once egg is set cut into bite sized www.facebook.com/fitnessjournalwaikato www.fitnessjournal.co.nz pieces and remove from pan.

Pan-fry beef with tamari/sesame oil mix and water. Mix arrowroot or cornflour with a small amount of water and slowly add to the pan until thickened to the desired consistency. If the mix gets too thick, just add a bit of water. Once meat is browned, add greens, egg, rice noodles and mix. Add salt, pepper and more tamari to taste. Voila!

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FOOD FEAR Does this control your diet?

Food fear affects many of us, whether we know it or not. Some swear off a certain food or food group because it is deemed “bad” for their health. Others simply stick to poor food choices because there are too many conflicting stories as to what is ‘good’ and ‘bad’. Nutritionist Danielle Roberts wants to help people regain their personal power and steer them on a path of self-discovery, to enable them to learn what is right for their body.

By Danielle roberts

F

ood fear has not always been as rampant as it is now. Over the last five years it has grown to new heights. Food fear has naturally trended upwards due to the many restrictive diets which have been promoted recently. The upside to this situation is that more people are starting to really focus on improving their health and lifestyle in order to live a better quality of life. Unfortunately, the mixed messages have confused so many that it is making sustainable changes hard, as they are “trying

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everything but nothing is working”. Examples of food fear I see regularly are; not having fruit in their daily diet, or keeping away from anything carbohydrate-related (even the nutrient-rich ones like pumpkin, quinoa etc.) because now a high fat diet is the way to go (apparently). Does this sound familiar to you?

"The answer to being healthier doesn’t lie with one food group dominating our diet." Everyone is trying to discover the ONE way of eating that is going to make them healthier and lose weight. However, I believe we are not going to find it by those means.

Why won’t it work? Our bodies are sophisticated. I’m not sure we really understand the saying ‘no two people are the same’ and what that means when it comes to making sure you are full of health and vitality. Our bodies respond to external and internal environments slightly differently. This also means that some types of foods are going to affect them in a different way, depending on what imbalances are happening in their bodies at the time. The answer to being healthier doesn’t lie with one food group dominating our diet. The environments and situations we go through in life constantly change. This means our body’s reaction to these environments also changes. So our eating habits may also need to change and adapt. I’m also not sure people have truly grasped the health effects of stressing about what they should and shouldn’t be eating and how

this affects their self-esteem and personal power. If you follow my Facebook page, you will have noticed I have started to teach a lot about how our emotions and mental state can actually affect our physical being. For example, when you are nervous or stressed, I’m sure many of you feel this in your stomach. Imagine what constant stressing about food will do to your health. If you have read my previous Fitness Journal articles you will have learnt about how eating disorders or disordered eating can arise. Food fear is one sure fire way to spark this downward spiral. When it comes to fear, your body, in an attempt to protect you, will stop you from losing fat or it can even make you gain it. This is because fat is protective to the body. In order to holistically address an overweight problem involving too much fat – you must also look deep into all of the fears

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"The truth is that the health journey can be hard work, because in order to achieve outstanding and sustainable results you need to address every aspect of your life; physical, mental, emotional and spiritual." that you carry, then work on forgiving and releasing them. You will be astounded at the freedom and results you will gain by doing so. The truth is that the health journey can be hard work, because in order to achieve outstanding and sustainable results you need to address every aspect of your life; physical, mental, emotional and spiritual. All parts are interrelated, and affect each another. What I suggest, when it comes to nutrition, is that you start gaining wisdom from nature. Nature gets it right every time, it’s our human belief system where we are striving for the constant ideal of perfection which mucks it all up. Think about this for a second, how does a tree know to drop its leaves in autumn? And how does a flower know to open its petals in the presence of light? This is because the plants flow with nature’s environmental cues and react in a way that is favourable to the balance of the plant’s existence and healthy growth. We are a part of this nature, so to nourish our bodies we must learn to listen to what the body needs, when we are faced with different environments. Things for you to ponder and experiment with to reclaim your own personal power when it comes to eating the right nourishing foods:

Release the food fear

This will reduce your mental and emotional stress and leave your mind open to hearing the messages from your body. Rather than being drowned out with the never ending conflicting information rampant on the web and in the media.

Let’s hear it for the girls...

Learn to listen to the body and identify what you need

Often we second guess what our body tells us it needs. For example, for breakfast one morning you may feel like fruit or even soup, but then your mind says “No, fruit is full of sugar” (because you heard that somewhere) or “No, you can’t have soup for breakfast, that’s a lunch or dinner meal”. So you have toast or a bowl of muesli (because they are Holy Grail of breakfast foods). My point is you may have missed a perfect opportunity to fill your body with more nutrients that will nourish you in ways you don’t realise, i.e. balancing your body out biochemically and energetically because it is intuitively calling for those foods. Obviously, you have to be reasonable and discerning – if you find yourself craving for pizza that’s non-nutrient dense, that craving is probably not coming from your body but your mind. In fact craving for easy non-nutrient dense foods is often a cry from the body to eat more – but more of the nutrient dense, natural foods.

When it comes to girl power, there seems to be a growing movement of women supporting women. Auckland-based health and wellbeing bloggers, Millie Elder-Holmes, Makaia Carr and Libby Matthews have joined forces to travel around New Zealand sharing and inspiring, in a series of seminars under the banner Girl on a Journey. Fitness Journal attended the recent Hamilton Girl on a Journey event, held at The Narrows Landing. The venue was packed with hundreds of women and one man keen to hear Millie, Makaia and Libby. Drawing on their own vastly different life experiences these women are wonderfully candid, inspiring, reassuring and informative. This combination is a formidable one and the audience gathered around afterwards, discussing the aspects which struck a personal chord with them. Focused around clean eating, positive self belief and body image, no matter what your age or size, it is a powerful message the girls are spreading. Girl on a Journey is a nationwide seminar series, with the goal of empowering women to take control of their health, their lives and to promote woman-to woman-support. Around New Zealand pocket groups of women are reaching out to support and encourage each other. This embraces all that Fitness Journal

Eat nourishing whole foods from nature As we are a part of nature we flow with the seasons also. The old wives’ tale that we should be eating foods in season, is not so old. The foods we naturally grow this time of year biochemically and energetically help us stay balanced with the changing environment. Of course there will be some people who only try to eat in-season foods and may still not balance themselves out depending on what health issues are going on. If you are unable to figure it out through trying then you may need to speak with someone who has experience in this field. Never get discouraged at the discovery of what doesn’t work for you, as it means you are one step closer to finding what will improve your health and vitality. This information may resonate with some of you, but you may not know where to begin. I am always eager to help people turn around their health and lifestyles, so please contact me for more information danielle@fuelnutrition.co.nz

is about and we encourage readers to join in, start their own group and write and tell us about it.. In the meantime, if you have the opportunity to attend a Girl on a Journey event – grab it, with both hands. You can check out the presenters on their own websites: Makaia Carr (motivatemenz.co.nz), Mille Elder-Holmes (www.millieelderholmes. co.nz) or Libby Matthews (www.juliandlibby.com)

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Struggling to forgive? We have all suffered hurts and betrayals. The mistake most people make is believing that if they hold onto their anger and pain they are somehow punishing the offender. They are gravely mistaken.

By Annemarie Coulson

Not forgiving is like drinking poison and expecting the other person to get hurt or die.” It is important to realise that your angry thoughts are what are hurting you now, not the people from your past. Investing your energy in painful memories and holding onto a grievance is really a decision to keep suffering. You don’t have to forgive because it is something you “should do”, or to be a “better” person. It isn’t for them or about them at all. Forgiveness is for you – so you can be free of the anger, hurt and resentment that

arises again and again from the memory of these incidents. Resentment keeps you stuck in the past while forgiveness releases you to move into the present moment so that you can focus your time and energy on things that will make you happier.

“Forgiveness does not change the past, but it does enlarge the future.” – Paul Boese

Some people struggle to forgive because they think that forgiveness means condoning unaccepatble behaviour. Forgiveness does not involve excusing the person’s actions, forgetting what happened, or tossing justice aside. Justice and forgiveness can be practised together. Also to forgive is not the same as to reconcile. If there is no mutual trust, then forgiveness does not need to lead to forced reunions. There may be some people you are better never to see or hear from again. Of course it’s not easy to forgive, but what else is there to do? Hold onto the resentment so you continue to suffer? You’ve already been hurt, why continue to inflict further suffering on yourself? There is no timetable to the process of forgiveness, especially when there has been deep betrayal. However the following tips can help you move through that process.

Tips to cultivate forgiveness • Make a decision to not to let the past hurts and betrayals dominate your entire existence. • Keep a journal or write a letter in which you work on letting go resentment towards someone who has hurt or wronged you. • Instead of rehashing the past, choose to stop upsetting yourself and bring your attention to the present moment. • Let go of the wish that the other person will understand or suffer for what they

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have done. They may never understand, or suffer ‘enough’. This must cease to be your business. • Stop hoping that one day an apology will magically materialise and set you free. Often the offender is unaware of their offence or the need to apologise. • Take time to discover what you have learned from this painful situation, so that you can begin to see the “gifts” in it. • Don’t feed the hurt. Strictly censor how often you talk about the person or the offence. Forgiveness does not come easily to most of us, so please contact me if you need support to release yourself from the pain of past betrayals. Also email me with your contact details if you would like to receive a free handout called “Nine essential steps to forgive”.

Annemarie Coulson is a Hamilton based happiness coach. She aims to help you become happier with yourself and your life now, while also making changes to improve your future. If you are curious to know more, visit her updated new website at www.lifecoacher.co.nz or phone 021 076 5450. The new website has three interesting quizzes to take, and heaps of useful free information to download.

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Get healthy – naturally Why is it that when a friend or family member does a certain diet/detox or supplement/herb programme and gets AH-MAZING results that you decide to try it too. And when you do, the only result you get is that you are poorer and tired of certain foods or a regime of supplements, etc. By Monica van de weerd

A

nd why is it that one health provider will charge you the earth with an earth-sized regime of bottles and liquids – while others give free advice, moderate fees and recommend the minimum for maximum results. The answer is fairly straightforward. Everybody is different. And it may be that the cause of your symptoms are different from your friend or family member, so what worked for them may not work for you. It is important to have your health issues correctly assessed. Looking after yourself naturally is working with the cause. Often there is a reason for your symptoms. For example; is your bad breath due to a digestive problem or is it a dental problem. Knowing the correct answer to this enables you to treat it properly. If it is a digestive problem, is it likely to involve a lack of enzymes to break down your foods or the gut lining’s non capacity to absorb. A few simple questions from someone

who really listens and understands natural health and the body will give you the right herb/nutrient to start getting results. When you throw everything from A to Z at a symptom without knowing the cause, it is not a cost efficient means of treatment. Sure, you may get a result. But which product did actually work? And why? And has it just provided some support to your body to allow it to make some adjustments naturally – but the underlying problem is still there. Like most things in life, you need to start at the beginning. Ask a few simple questions, seek some expert help and that is a step in the right direction for which system needs some attention. Is it the digestive system? An organ? Circulation? Nerves, adrenals or immunity? A simple digestive symptom could be just that. Or it could be a symptom derived from adrenal exhaustion or nervous system depletion? Do you see that there can be a multiple list of reasons for even the most seemingly straightforward symptoms. Do not self diagnose. Many people turn to the internet for advice and there is no denying that there is a wealth of useful and important information available. But it is also packed full of people’s personal opinions, hard line marketing and fear-based calls to action. Health can be terrible if you do not have it –and some people

will frighten you further to get you to their view point. This is why it is important to ensure you are actually receiving expert advice which is relevant to your personal situation. And that it is from a reputable source. You need to be able to make an informed choice.

Some simple guidelines When you have a cold: Cut out mucus forming foods, add more water intake and immune building foods and supplements. Keep warm and if necessary stay home. When you have an impaired immune or digestive system: Cut out refined sugar, refined flour and fast foods/drinks. Go back to whole foods, increase absorbable minerals, essential fatty acids and do a detox. Talk to your natural health provider to find out what herbs or supplements are right for you.

When you have a life-changing illness: Do not do a detox. Detoxing should not be done when ill, pregnant, breastfeeding or while physically/mentally exhausted. There are other ways to support the cells/ organs/body. Alongside a good diet, look at Spirulina or Barley Grass. Essential fatty acids, absorbable minerals, Vitamin C and symptom recommended herbs and certain supplements can help. Drink enough water, remove all refined foods, make smoothies. Most importantly: Get expert advice. When you or your family are going through traumatic times, it is best to talk to someone and get help. My motto is always minimum products for maximum results. The RESULTS are all important. Natural Health can make a difference. But only if you are taking the right product. www.naturallyhealthy.co.nz

Inspiring people to make change For the first 25 years of his life, Jason Shon Bennett was sick with asthma, hay fever, allergies, bad skin, bowel and digestive problems and needed daily medication.

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ow he is a healthy, vibrant best-selling author, encouraging others to live healthier lifestyles. Through his scientific research on the longest lived people in the world, Jason has not only cured himself but remained exceptionally healthy and medication-free for more than 20 years now, while helping to raise four strong, vital children. The health researcher is a best-selling author of Eat Less Live Long and an international keynote speaker. He is highly esteemed within health and wellbeing industries across the Tasman because of his trademark approachable, humorous and down-to-earth manner. Inspiring and educating people all over the world on how to transform their health, Jason recently visited Hamilton and has lectured and presented seminars around the globe. Having worked with a vast range of people including ex-All Blacks and top level CEOs to improve their health and wellbeing, Jason specialises in longevity, fasting, plant-based whole foods, weightloss, nutrition, genetic expression, energy levels, the transformation

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of the digestive, bowel and immune systems, and the conscious prevention of modern lifestyle diseases. His passion is creating a world where everyone can live a long healthy life free of drugs and disease. His new book, My 20 GOLDEN RULES by Jason Shon Bennett is released this month (RRP$ $44.99 or limited edition hardback RRP $64.99). In this impressive offering, he shares his 20 Golden Rules for exceptional health, with a practical guide for those wanting to get healthy, boost their energy levels and lose weight. Jason’s personal 20 Golden Rules for healthy, disease-free longevity have been inspired and honed during his own journey from ongoing illness to wellness and exceptional health. He shows how to take control of personal genetics via diet, lifestyle and environment, in a natural and balanced way for optimal health and a long disease-free life. My 20 Golden Rules has been designed as a handbook and a guide for the whole family to refer to.

WIN WIN WIN Fitness Journal has TWO copies of this fantastic book to give away as reader prizes. To enter, email your name, address and contact details to win@fitnessjournal.co.nz (with 20 Golden Rules in the subject line) or enter at www.fitnessjournal.co.nz. Entries close July 31.

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Boost your immunity to prevent winter ills and chills Red Seal has you covered this winter. Trusted New Zealand health company Red Seal has Kiwis covered this winter with a range of products formulated to build immunity to protect against winter ills and chills. “The change of seasons is often a time where we see people taking sick days from work, or battling though while fighting off ills and chills. One of the best things we can do to prevent this is to is to build up our immunity so our bodies can resist getting sick when the bugs are floating around during winter,” says Red Seal nutritionist Julie Fergusson. Well known for its range of herbal teas and toothpastes, Red Seal also offers a range of natural health supplements which are available in the health aisle of leading supermarkets around New Zealand.

To help boost immunity Red Seal recommends: New Zealand Manuka Honey UMF 5+ With its rich flavour, manuka honey has anti-bacterial properties and soothes the throat. Great added to hot drinks RRP $19.78 Lemon and Ginger Hot or Cold Brew Tea A warming and cleansing tea that can be brewed in hot or cold water - RRP $4.29 Broncol Herbal Elixir A pleasant tasting blend of natural herbs that helps relieve and soothe dry,  tickly throats and helps maintain clear airways - RRP $9.19 High Potency Chewable Vitamin C An antioxidant that is important for immunity, healing and cell regeneration - RRP $8.05 Olive Leaf Plus To detoxify your body and strengthen the body’s natural defences and immunity  – RRP $8.80

Julie’s top five tips to boost immunity: 1 Eat well Use foods to help boost immunity, as well as leafy greens. There are many spices, seasonings etc that can help. Use garlic, lemons, manukua honey, ginger, turmeric, chillies and cloves. 2 Wash your hands Stop those bugs spreading – don’t touch your face and think about using a natural hand sanitiser. 3 Build your immunity before you get sick Olive leaf, Vitamin C, garlic, Echinacea, cod liver oil, zinc – all are easily available vitamins and minerals that will boost your immune system. If you start to get the first signs of  ills and chills, we suggest making a power play start to your regime – take olive leaf and vitamin C three times a day for a couple of days to jolt your immune system into action.

WIN WIN WIN Fitness Journal and Red Seal have three Red Seal Winter Wellness packs to give away as a reader prize. This fantastic prize pack includes all of the items listed below (New Zealand Manuka Honey UMF 5+, Lemon and Ginger Hot or Cold Brew Tea, Broncol Herbal Elixir, High Potency Chewable Vitamin C, Olive Leaf Plus). To enter, email your name, address and contact details to win@fitnessjournal. co.nz or enter a www.fitnessjournal.co.nz. Entries close July 31.

Julie Fergusson (Always read the label and use as directed. Supplementary to a balanced diet.)

4 Reduce stress and get a good night’s sleep Stress can be exhausting, which can lower our immunity, and without adequate sleep your body is less able to fight bugs. Learn to relax, try deep breathing and meditation and make your bedroom a dark, peaceful and electronic free zone. 5 Drink lots of fluids Water keeps your mucous membranes moist which helps combat bugs. Green, herbal and fruit teas can be a great way to keep up your fluids.

Social netball – have a go While Minogue Park and other courts around Waikato are packed with young netball players every weekend, there also a strong contingent of adult netballers who enjoy the sport all year round at various indoor and outdoor venues. BY Lauren taylor Whether you’re keen to play socially or are ultra-competitive, the various leagues on in Waikato are the perfect way to get involved in this fun team sport. Lauren Taylor catches up with Te Ranga Ngaku Incorporated, recent winners of the UniRec Centre Social Sport Netball league. What would you say was the key to your success in this league? They key to our success was being a relatively close unit. We are all part of Te Ranga Ngaku Incorporated, which is a Maori support service for all management students at the UOW. Everyone in the team knew each other so we are basically family. We also had good numbers each week and our players had all played some type of netball before which definitely helped. Who makes up your team? The team members consisted of anyone who was apart of Te Ranga Ngaku (TRN). The MVP went to Michael Gage. Michael was co-cap-

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tain with myself (Jackson, Sports co-ordinator for TRN) and could play any position on the court and communicated well. Michael lead from the front and never had a bad game and at times gave TRN the upper hand. What do you enjoy most about playing in the UniRec Social Sport netball league? The team enjoyed the competitiveness even though it was a social league. Teams still turned up to play and also the variety of teams playing was a bonus. Also how fun it was. Always laughter among teams and refs. What would you say to people who may be keen to sign up but haven't quite got there yet? Just sign up and do it. It is so much fun, fast paced and enjoyable that it makes you want to play more! What benefits do you think playing in a social netball league can provide? The physical side. You get a run

fitness journal JuLY 2015

Te Ranga Ngaku Incorporated, recent winners of the UniRec Centre Social Sport Netball league. around so you do become somewhat fit as it's rather explosive fast paced game that only lasts 30 mins. Mentally we thought sportsmanship because of the social side. Are you guys honing your skills on a daily basis, or just turning up to play?

Some played netball weekly for club and rep teams but other than them, we basically turned up as TRN and just played our brand of netball, which was fast, physical and competitive. Do you have any tips you can give

other teams/players wanting to get better/remain injury free when playing social netball? Commit to it, enjoy it but most importantly have fun. The more you play the better you get and likely you will become injury free.

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Anglesea Medical public parking. It is owned and managed by Anglesea Medical Properties Limited, a property investment company owned by a number of clinicians/tenants from the region, with the majority practising from the complex. The clinic provides an extensive range of private specialist services in conjunction with compatible professional activities. For more information, visit www.angleseamedical.co.nz

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Quality dentistry to suit busy business diaries Old Villa Dental is now open

7am-8pm

Monday to Friday (24/7 emergency phone available) A demand from busy business and corporate patients has prompted Old Villa Dental to extend its hours to make their quality dentistry available on a same day basis outside normal business hours. “There has been an ever-growing demand from clients asking for early and late appointments that do not interfere with their busy work schedules,” said practice manager Annette Eksteen. “Old Villa Dental respects the pressure on time and has increased its staff and hours to meet the demand for early and late appointments that do not interfere with people’s busy work schedules. “We’re now open from 7am to 8pm Mon to Fri with 24/7 emergency phone available. “Since increasing our hours in early May, many of our patients, who simply cannot afford the time away during normal business hours, love the fact that they can come in before or after their busy day starts. “Old Villa’s handy location has plenty of parking available in Grey Street close to busy Cobham Drive and allows for patients, often stuck in traffic, to pop in to see us,” said Annette. “Old Villa Dental offers same day dentistry so you don’t have to wait for days to

come in and see us. “We can schedule your appointment on the same day if you phone us in the morning,” she said. Old Villa Dental has increased its staff by adding a new dentist and hygienist to be available 24/7 for dental emergencies. “We have staff available on call around the clock to ensure our clients don’t end up suffering any pain,” said a sympathetic Annette. “Simply call our EMERGENCY phone at 021-771-827 and we’ll be there for you with our quality, affordable dentistry and payment options and plans.” Our latest technology that has made this possible includes: • The latest 3D crown milling technology on site (CEREC CAD/CAM), which saves patients having to wait for long periods for their crowns and bridges. • WaterLase assisted treatment.

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www.oldvilladental.co.nz 24 Grey st • Hamilton • facebook.com/oldvilladental 0800 399 096 • www.oldvilladental.co.nz 34

fitness journal JuLY 2015

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Why should you visit an osteopath? All health providers in the rehabilitation sector have their own training and techniques for getting you back to fighting fit after an injury. So why should you choose to visit an osteopath?

T

here are some key differences which distinguish osteopathy from any other profession. They are; Not just soft tissue or bones. Osteopathy facilitates healing by

focusing on how the skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit. They are all connected so dealing with one part of the body without

concerning the other makes no sense to an osteopath. Treating the body as an entire unit and looking for the source of discomfort (and not simply treating the sore spot) makes osteopaths super sleuths when it comes to solving your problem. No tools, equipment or contraptions. Osteopaths use their hands…. and that’s it! There is no use of any equipment, no acupuncture and very little tape (although many are

certified Kinesio practitioners) and certainly no scary looking beds to strap you onto. Instead osteopaths use only their hands and never leave the room for the entire treatment you have with them. This ‘hands on’ approach is unique to osteopaths who have extensive training using skilled evaluation, diagnosis and a wide range of hands-on techniques. Less treatments required for recovery. You typically require less

treatments from the osteopath to resolve your issue than with other rehabilitation providers. As registered ACC providers these statistics are tracked. This is one of the key reasons people seek treatment with osteopaths, reducing the amount of time and cost in rehabilitation. No matter how old your injury is, osteopathy can make a difference. Don’t put up with pain or discomfort, try osteopathy today.

4 reasons sports people use osteopathy 1

2

3

4

Pre-season PreParation

injury rehaBilitation

oPtimising Performance

Body maintenance

Osteopathy is a great tool for pre-season screening to identify areas of tension or misalignment that may later result in injury. Using this proactive approach and correcting these at an early stage will significantly reduce injury risk and your time spent ‘on the bench’.

Unfortunately injuries do occur. Waikato Osteopathic Centre is an ACC approved health provider meaning all ACC injuries and accidents can be processed immediately at the clinic; no GP referral is required. An Osteopath’s goal is to assist the body to heal using a wide range of techniques specific to your injury, getting you back into your chosen sport as quickly as possible.

Osteopaths are able to evaluate how your body functions and can suggest improvements and fine tuning. In particular Osteopaths will ensure that all muscles and joints are working to their maximum efficiency so your body achieves peak performance.

Osteopathy is a fantastic way to recover from tough training or competition and assist recovery. Visit your Osteopath for maintenance and rehabilitation to ensure you stay in top working order.

ACC ACCredIted

If you would like to know if Osteopathy can help you, please phone us on

0800 4 OSTEO (0800 4 67836)

646 river road, Chartwell, Hamilton 3210. Ph 0800 4 osteo. office@waikatoosteopaths.co.nz. www.waikatoosteopaths.co.nz

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Courage brings better quality of life Ariana Tauroa was diagnosed with early onset osteoarthritis in her hip at just 33 years old. Now, four years later, she finally feels like she has her life back on track. By Lauren Taylor

R

are to develop at such a young age, Ariana’s osteoarthritis was inherited from her father who was diagnosed at age4. Now in his late 60s, he has had two hip replacements. With two older siblings who have not been affected, Ariana drew the short straw. After four years of denial, medication and constant pain, Ariana is now feeling positive about the healthy lifestyle she’s recently adopted after she was brave enough to seek help from Sport Waikato who referred her to UniRec’s MediFit programme. Meeting Kristina Jessup, the in-house exercise physiologist who has prescribed an individualised exercise programme, brought Ariana incredible comfort in being able to exercise safely – something she could only dream about after her diagnosis and has been pivotal in getting life back on track. “I’ve grown up in a sporty family and used to lead a really active lifestyle; playing netball, volleyball, doing body attack classes, walking two hours every day and completing a half marathon. After being diagnosed I was angry and depressed. “My whole lifestyle changed. I had a sense of failure which affected my social life because my friends are all quite sporty. I had to accept I could no longer walk every day, my options were limited to swimming as I had no cartilage on the right side,” says Ariana.

After visiting Sport Waikato and meeting UniRec’s exercise physiologist Kristina Jessup, Ariana hasn’t looked back since. “I’m at UniRec every day and work independently with my programme and I’m looking forward to joining the MediFit group classes soon. “It’s given me a whole new lease on life. I can’t do everything I would normally do at the gym but to be active is enough for me. I’m not sad every day,” she says. Getting the heart rate up, gaining flexibility, strength and losing more than 5kgs over the past three months has meant Ariana has had a confidence boost and a happier outlook on life. This has not gone unnoticed by her 11- year-old son Kane who says he’s happy because she’s happy. Ariana says she is thankful to Kristina and the UniRec’s MediFit programme. “I’m so grateful I’m on it. I feel so much better when I come here, physically and mentally. I have a clear head when I walk out the door. It’s been hugely motivating in other areas of my life too. I have a new found passion for cooking, which I do with my son,” says Ariana. Currently on the waiting list for surgery at Waikato Hospital, Ariana has been told it will be approximately three years before she’ll be able to have her hip replaced, because even though she is in her 30s, there is no fast-tracking the procedure. For more information on UniRec’s MediFit programme visit www.unirec.co.nz

The shoulder/AC joint; a common rugby injury Winter sports are now truly upon us and injuries from rugby and netball, in particular, are flooding in every weekend. BY Dr Peter Gendall

S

houlder injuries are relatively common and sometimes difficult to sort out. The commonest shoulder injury in young men and women playing rugby is to the acromioclavicular joint. The AC joint is the only bony connection of the upper limb to the thoracic skeleton. The upper limb and shoulder are extremely mobile and it is not unusual for sudden stress to be put upon the AC joint or clavicle. The history is usually a falling directly on the shoulder but sometimes of falling onto the outstretched arm. Another common history is being trapped in the bottom of a ruck with players fallen on top. There is pain and tenderness around the A/C joint and the tip of the shoulder, usually some pain on moving the arm. X-rays and ultrasound are very helpful in assessment and can show widening of the joint or displacement of the clavicle at the joint. A wide range of possible subluxation or dislocation can occur here. The more minor, and common, injuries

36

fitness journal JuLY 2015

are associated with focal swelling of the joint. These have a tendency to become chronic when the shoulder is not rested and the patient keeps on playing and practising every week. The swollen joint becomes more and more irritated and develops a post-traumatic synovitis or arthritis. Ultrasound can show the swelling of the joint.

Progression to distal clavicular osteolysis If not treated or rested early, the inflammation of the joint goes on to create a proper post-traumatic arthritis and the bone of the outer end of the clavicle becomes abnormal. Increased blood supply here causes focal loss of bone mineral and erosion of the strong cortical bone at the joint. Not surprisingly this causes more pain, and constant pain. There is still time for treatment which, of course, includes resting from sporting activities, and usually a corticosteroid injection into the joint helps settle the ongoing pain and inflammation. If not treated some will go on to more extensive bone loss, and may require surgical resection of the outer end of the clavicle for cure. I’m always telling my ultrasound staff to keep looking for these acromioclavicular injuries in young rugby players. Early

recognition and treatment is preferable to “soldiering on” and then developing the annoying and chronic condition of distal

clavicular osteolysis. If you are in doubt, get it checked out. www.riverradiology.co.nz

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Specialist surgeon answers our questions We asked plastic, reconstructive and cosmetic surgeon Stuart McNicoLL MBChB, FRACS (left) a few pertinent questions... considerable experience since many What type of surgery do you perform What is your background in plastic of the finer parts of cosmetic surgery surgery? most often? take many years to have the full As a Senior Specialist Plastic ReconIn terms of numbers, it would appreciation of the specialty and undoubtedly be the removal of skin structive and Cosmetic Surgeon at outcome of procedures. Thirdly, it cancers. But in terms of hours of Tristram Clinic I have joined my work performed this would definitely is most important to be completely colleagues in overseeing and guiding comfortable in your communication be in the cosmetic realm. The most the growth of this very successful with the surgeon. common cosmetic operations would clinic since 1995. be facelifts, tummy tucks, breast augI graduated with distinction from DERMATOLOGISTS What would you consider to be the Otago University in 1985 and commentations and breast reductions. “The lotus flower has Cosmetic and Reconstructive Marius Rademaker FRCP, FRACP, DM surgery over bestBM, advance in plastic pleted the specialised plastic surgery Plastic Surgery As a plastic surgeon, what do been traditionally Amanda Oakleythe MBChB, DipHealInf past FRACP, 5-10 years? training at Middlemore Hospital you find InFRACP my practice, the most important 1993 obtaining a fellowship in most rewarding about yourSarah work?Hill MBchB, regarded as a in symbol of Adult and ofPaediatric Dermatology advances have been an improved the Royal Australasian College The most enjoyable and rewarding VASCULAR SURGEONS regeneration, healing and Surgeons. part of plastic surgery is having elated understanding of facial aesthetics Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular) Vascular Surgeryhappy and patients, having usedDavid A move to London saw me commy skills and ageing, in particular the facial enduring beauty. Make Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS contours that make us look young, to achieve the patient’s expectations. plete my post-fellowship sub-specialUltrasound Scanning Paul Haggart MBChB MD, BSc, FRCS i.e. not just tighter skin. I also think ty training and cosmetic an appointment within paediatric improvements in breast implant & the RECONSTRUCTIVE PLASTIC SURGEONS What should people considerCOSMETIC when plastic surgery, an area I continue to one of our highly skilled have enhanced choosing a plastic surgeon? Stuart McNicoLLdesign work in correctingAppearance cleft and lip pal-Medicine MBChB, FRACS (Plastics) the results of surgeon atesand and other Alkadhi breast MBChB,augmentation FRACS (Plastics) significantly in specialists today let congenital deformities. Firstly choose only a plasticAhmed Skinwith Rejuvenation recent years. the qualifications FRACS. Other During my timeCutera in LondonLaser I Michael Woodfield MBChB, FRACS (Plastics) us help you achieve your non-surgeon specialties or related worked alongsideand someRe-surfacing of the most Brandon Adams MBChB, FRACS (Plastics) What is the most important skill specialties often claim to be facial or famous and respected plastic surhealth and beauty goals APPEARANCErequired MEDICINE to be a good plastic surgeon? cosmetic surgeons, but frequently geons in Europe and in 1995 IPL Treatments do not have formal plastic surgical are two skills; exceptional techthis year... so asI brought the lotus back to my New Zealand Sonya FergusonThere App Medicine Nurse RCompN nical surgical expertise training. Beauty Therapy patients, techniques I acquired while Stella Wilkins App Medicine Nurse RCompN and excepflower,overseas. you can tional communication skills. Secondly, chose a surgeonMegan with Lyons Laser Therapist

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www.tristramclinic.co.nz fitness journal JuLY 2015

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The NZ Blood Service in Hamilton needs new donors Save Lives Give Blood On any given week, we require approximately 550 units of blood to sustain our region's demand and our pool of eligible donors needs to grow. We have a group of very dedicated people who support us every three months by donating their blood, but we need to increase those numbers.

I

t takes about an hour of your time. Provided you are fit and healthy, weigh at least 50kgs and meet the eligibility criteria (available online at www.nzblood.co.nz) we would love to see you. The NZ Blood Service is the only provider of blood and blood products to hospitals and health care facilities in New Zealand, so your donation will go towards helping others in

your community. Due to an increased demand for blood products made from plasma, the need for more plasma donors is growing every year. These products help: • Burn victims • Patients with high blood loss • Kidney patients • Patients undertaking chemotherapy • Patients needing an immune boost after

major surgery to name a few. To become a plasma donor, you need to already be a blood donor. After an assessment to check your eligibility, the process takes approximately one hour. The machine used to take your blood separates the red cells and returns them to you. The plasma (the gold part of your blood) is collected and sent away to be made into the various lifesaving products.

It’s that simple and each blood donation can save up to three lives, so imagine if a group of friends or colleagues got together what a huge help that would be. To make an appointment you can either visit www.nzblood.co.nz or phone 0800 GIVE BLOOD ( 0800 448 325) For any questions, please contact Jan Johnston 07 839 9630 for whole blood or Tania Brown for plasma 07 839 9645

You don’t have to wait – call us for a prompt appointment.

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fitness journal JuLY 2015

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