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JULY 2014

There are 26 bones and an intricate webbing of muscles and ligaments that make up the foot, if you include your ankle and shins thats more than 50% of all the bones in your body. It’s no wonder that at times your feet sometimes can’t stand up to the pressure. Each month we will briefly examine common ‘injuries/conditions’ you may experience.

Ingrown Toenail An Ingrown Toenail is a painful condition of the toe that occurs when a sharp corner of the toenail digs into the skin at the end of or side of the toe. An ingrown toenail usually occurs on the big toe and presents with pain and inflammation at the spot where the nail is digging into the skin. What are some causes of ingrown toenails?

• In-correct fitted footwear. Footwear comes in all different widths and sizes so make sure when you are selecting footwear you consider a ¾ to full thumb length of space at the front of your shoes.

• In-correct cutting technique. Cutting the toenails too short, or cutting the edges of the toenail encourages the surrounding skin to fold over the nail, and the nail to push into that skin and pierce it.

• Trauma - such as dropping something on your toe or kicking something hard.

• Hereditary – some people have unusual curvature of the toenails which means they have an increased risk of ingrown toenails.

If you or a family member are suffering from an ingrown toenail, don’t suffer in silence, seek advice. Clubfit members have membership benefits at Podium Podiatry and Footwear, Bayfair Shopping Centre where you can get 15% off the $RRP of Footwear and FREE ACC Podiatry Treatments – ask them about their 100 DAY GUARANTEE!!

The medical information in the above article is general in nature and should not be substitute for the advice from a registered medical professional. None of the individual contributors or anyone else connected to Clubfit can take any responsibility for the results or consequences of any attempt to use or adopt any of the information presented in this article.

• Clubfit Group Fitness challenge!

• PT Session: Machine vs free weights

• Meet our member of the month

• Clubfit Group Fitness Timetable

for July 2014

• Body in Motion - Ankle sprains

• Footnotes with Podium Podiatry

& Footwear

• Sarinah’s Winter Wellness recipe

GROUP FITNESS CHALLENGE Winners announced soon!

Group Fitness Well done to all those members who decided to either, step up, change it up or try something new by participating in the group fitness challenge. Clubfit Baywave officially had its biggest month on record this year with over 4500 total visits through our group fitness classes. We are really happy to see lots of Clubfit newbie’s and current members who are doing group fitness for the first time. Some great prizes will be handed out over the next two weeks and you can expect to see the winners in next month’s newsletter.

We have had a great response to all of the new changes on the timetable, in particular, the express classes. 30 minutes to get in, work hard and get out again. Exactly how an express workout should be!

The educational I.T sessions have finished for now however these will now be a quarterly feature and therefore return in September. These sessions will run for a full month every three months so you can get some one on one specific advice from an instructor on what’s involved in a class and exactly how you can get the most out of your group fitness workout.

Plenty of great options, great fun and of course great results to be gained from group fitness. So keep turning up and we’ll keep delivering a great experience for you.

Do you have a favourite instructor? Why not give them a pat on the back next time you’re in a group fitness class! These guys do a phenomenal job. The Club and classes just wouldn’t be the same without them.

Footnotes with...

JULY

20

14JULY GROUP FITNESS TIMETABLE

Les MiLLs sMARTBAR™ - inTeRnATionAL PATenT Pending APP. no: PCT/n

All done! Well done, now grab yourself another card

and go again. Valid 7 June - 6 July 2014.

Name:

#

Signature Class (see over)

Have a go

at 5 different

Group Fitness

classes & be in

to win some

great prizes!

facebook.com/clubfitgym

GROUP FITNESS CHALLENGE HAVE A GO AT 5 DIFFERENT CLASSES & BE IN TO WIN SOME GREAT PRIZES!

www.clubfit.co.nz

Don't have time for a full class? Try an express class!Need tips or have questions? Try our I.T sessions!

Enter our group fitness challenge and be in to win!

See our Clubfit team for more

details.

What’s better for your results, machine weights or free weights?

Pin loaded weights machines were designed back in the early 1960’s and 70’s to cater for the body building market and have since found a home in gyms across the world due to the fact they are a simple and convenient starting point for many gym goers. Some exercisers find they like that a machine allows them to focus on one body part or isolate a certain movement. The question remains, are they an effective tool in achieving your results in the gym or should we be looking to other lifting options and modalities?

Enter free weights and functional lifts

It is now widely accepted by exercise professionals that free weight exercise’s such as loaded squats, deadlifts and even simple movements such as press ups and dips using ones body weight are far superior to machine based training for over all strength results and improvements in body composition.

Quite simply, muscles do not work in isolation in the real world. Machine training therefore tends to come up short when compared with free weight training as it fails to provide the many benefits that free weight training delivers.

Free weights exercises tend to recruit a lot of muscle mass, therefore you are expending more energy whilst completing big compound lifts such as squats, deadlifts and chin ups. That’s good news for any one who is wanting to create a leaner physique and maximise their training results. The other advantage to free weight

training is that it generally requires a need for your core muscles to be active and you are often moving multiple joints in a single lift. The benefit here is that free weight movements often carry over to every day activities, sport, hobbies and life in general. This means you can expect to perform better in activities such as running, golf, gardening or keeping up with the kids at the park.

All free weight exercises can be can be progressed and regressed so ask an Exercise Specialist today about some alternative options to supplement your current machine based training.

Free weight training benefits

• Free weights recruit more muscles in a given lift due to the need to stabilise.

• Develops functional or useable “real world” strength.

• Develops core strength and endurance which aids injury prevention.

• Challenges the neural system and develops coordination.

• Generally have a higher energy cost due to large amount of muscle involved which promotes weight loss and achieving a leaner physique.

Time for change? We would love to teach you some new exercise moves. See reception or an Exercise Specialist today to make an appointment for your FREE training session.

Machine V free weights

Want to bring a friend? Grab a free 7 day membership pass at our front office or visit our website www.clubfit.co.nz

PT CORNER:

Boost your immune system and fight off flu and gastro bugs with natural anti-parasitic ingredients from your kitchen and garden. Great for sore throats and grumpy tummies!

Add the following ingredients to a saucepan of water:

1 glove of fresh garlic, peeled / chopped1 inch of fresh ginger, peeled / chopped1 lemon1 teaspoon cinnamon1 teaspoon aniseed1 teaspoon cloves1 stem of fresh thyme

Simmer for 20 minutes and drink 3 cups per day until the infection has cleared. Dilute for children (aged five and over).

This is also a fantastic drink for preventing illness while others are sick around you. Some people feel worse while the bugs are killed off, known as the “die off effect” so be sure to rest, drink plenty of pure water, avoid sugar and processed foods and take a high quality probiotic to strengthen your gut flora and immune system.

TAILORED HEALTH CLINIC Mount Maunganui

SARINAH HURFORDNaturopath, Medical Herbalist, Massage Therapist M: 022 413 9484E: tailoredhealth@gmail.comwww.tailoredhealth.co.nz

Tell us what a normal days food intake looks like for you? I like to eat a lot during the day. I enjoy fruits, pasta and meat.

How often do you exercise during the week?I train two times a day, 6 times per week. Sundays are my recovery day where I go for a light run. Most of my training takes place at the Tauranga Judo Club and Clubfit Baywave.

What do you like to do in your down time?I like to hang out with friends, go to the beach and movies. I catch up on my favourite T.V programmes on TVNZ demand.

What keeps you motivated to train?Knowing it will all be worth it in the end by getting a good result.

It must be hard some days to fire yourself up to train, if you’re having a bad day or feeling tired. How do you get through it? Again, I think of that end result that I want and think to myself this pain will be over soon and it will all be worth it.

Being selected for the Commonwealth games is already a huge achievement in itself, but do you have a particular goal you want to achieve there? I want to fight the best I have ever fought before and hopefully get a medal.

Physio and massage are great when you train a lot to help prevent injuries. Do you use them at all? No because I haven’t had an injury before but I do get sore so I normally stretch or sit in the sauna or spa to relax my body.

Tell us what it is about your chosen sport that you love the most.I love getting to travel around New Zealand and around the world and getting to meet great people. I love the feeling I get after a competition when I have done well.

How did you get into this sport?My Dad, Kevin Kavanagh. He was the coach at the Tauranga Judo Club and brought me along.

Can you recall your very first big win? Yes it was the 2007 National Judo Championships in Christchurch. This is when I decided to take it more seriously and upped my training.

Apart from yourself, who else has contributed to your success?All of my coaches that have pushed me along the way and all my training partners who show up when they don’t have to, just for me to have people to train with.

What is your current national and international ranking?My national ranking is no.1, my international ranking is no.3 in the commonwealth and I am ranked no.34 in the world for my weight and age.

What are your career and life plans for the future?I am training to becaome a teacher in early childhood at the University of Waikato (Tauranga campus). I also want to do some coaching for Judo to help others on their journey.

Finally, do you have any training advice for our members? To do this sport and get to a high level, you have to be strong mentally and physically. Try and stay strong by thinking of that end result. Mix up your training to keep it interesting.

Chanel Kavanagh

Meet our member of the month Chanel Kavanagh. At only 19 years of age Chanel has recently been selected to represent New Zealand at the Common Wealth games later this year. We are very proud of her achievement as is her dad, grandad, aunty, uncle and cousin who are also members of Clubfit. Good luck Chanel from the Clubfit team!

Ankle sprains are a very common injury. A sudden jolt or twist can overstretch and tear the supporting ligaments of the joint, causing pain and swelling. Treatment options include rest and icepacks, supporting the joint (taping or strapping), followed by specific exercises to increase strength and mobility. Symptoms of a sprain:

• Swelling - this may occur over a few minutes or a few hours following injury

• Pain - in the ankle joint when trying to move it or walking / standing on it.

Suggestions for immediate treatment:

• Stop the activity!

• Rest - the injured joint during 24-48 hrs.

• Ice - Every two hours for 15 minutes.

• Compress - Bandage the ankle, extending the compression from the foot, around the ankle and up the calf.

• Elevate - Raise the ankle (above the height of your heart as a general rule.

• Avoid – H.A.R.M. being Heat, Alcohol, Running, and Massage in the first 48 hrs following an acute injury, as these can all exacerbate the swelling. “The more H.A.R.M., the bigger the mess”

• Acupuncture can also be beneficial in this acute stage due to its researched affects on controlling inflammation.

• Further advice can be obtained with a visit to your local Body in Motion Physiotherapist.

Physiotherapy provides rehabilitation and support. Treatments may include:

• Hands on treatment to improve mobility of the joint.

• Resistance exercises to strengthen the muscles surrounding the ankle.

• Balance and proprioceptive exercises to improve the proprioceptive deficit that is very common following an ankle sprain.

• Advice / education on strapping the joint for a return to sport/training; or suitable ankle braces for clients to purchase.

• There is research based evidence that starting a guided exercise program in the first week after an ankle sprain improves ankle function and provides for an early return to weight bearing activities such as walking and running.

Where to get help/advice:

Body in Motion Physiotherapist E: info@bodyinmotionphysio.co.nz P: (07) 927 3330

Your Physiotherapist is trained in the accurate assessment, diagnosis, treatment and prognosis (ie How bad is it?, How long before I can play/train again?) of ankle sprains.

Ankle Sprains - How they occur and treatment

*Valid for July 2014 only. Applies to full priced hot drinks only. No further discounts apply.

Don’t wish for it..WORK FOR IT!

Visit Go Cafe this month to get a muffin or scone for only $1 when you purchase any hot drink.

SARINAH’S WINTER-WELLNESS