fitness journal march 2015

Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability / Functional Movement Training

Phone 07 834 9901 www.advancephysio.co.nz

AdvAnce PhysiotherAPy @ Flex Fitness62 church road, te rapa, hamilton

AdvAnce PhysiotherAPy711 victoria street, hamilton

Taking you frompain to performance

Waikato Edition | VolumE 2: issuE 3 March 2015

hEalth | pErformancE | WEllbEing

Fitness JournalfrEEfrEE

bmx bandit

daniel franks

Cole luCas pEdal poWEr

Extreme mountain bike action atcrankWorxrotoruapage 9

Get the guts on coeliac and irritable bowel

syndromepage 27

Top tips for teenage rowerspage 15

page 8page 6

icc World cup crickEtpage 12

fitness journal March 20152 www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz

Caulder and lawson

Has running the New York marathon always been on your bucket list? 2015 can be the year you fi nally put a tick in the box.

Make New York your first!

NOWIS THE TIME

to start fulfi lling those New Years resolutions

Guaranteed entries for the TCS New York City Marathon close on the 31 March 2015.

Be part of this incredible event with Marathon tours; the marathon travel specialists.

No ballots, no qualifying times – with us YOUR entry is guaranteed!

Join more than 50,000 runners for a life changing experience.

Run through the ve boroughs of New York City to the cheers of more than 2.5 million spectators.

Don’t just watch one of the biggest sporting events in the world – be part of it!

As travel experts, we send our own staff to New York to accompany our travellers to ensure you make the most of this trip.

We help you secure tickets to the big sporting events like NBA basketball at The Barclay Centre or ice hockey at Madison Square Garden; seats to the latest & greatest Broadway shows or that special helicopter ight over the city that never sleeps.

We can of course help with all your travel needs and have huge experience in travelling throughout the USA and beyond.

There are limited number of entries left available. Life is short – don’t put it off for another year. Make 2015 your year.

Contact Marathon Tours on on 0800 RUNNING or [email protected] or visit us at www.marathontours.co.nz.

We’re runners too!...

Wendy Harrison, Marathon Tours consultant Paul Forward, Marathon Tours Managing Director (centre)

Jo Turnwald. Sophie McIvor

& Aaron Simmonds

Contact Marathon Tours Today and start training for the trip of a lifetime 0800 RUNNING | marathontours.co.nz

Pay with Q CardDid you know that clients of Marathon Tours can pay using Q Card*? As Marathon Tours is part of the House of Travel group, we can offer all clients the opportunity to spread the cost of their marathon package, as well as any pre or post travel. We are able to assist you with completing all the necessary documentation, which means you might just be able to reach that start line sooner than you thought.

*Q Card lending criteria, fees, terms and conditions apply.

www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz 3fitness journal March 2015

lisa pottereditor

Welcome to our March issue of Fitness Journal. There is so much hap-pening at the moment

in Waikato that it has been hard work choosing what to focus on.

We are spoiled for choice when it comes to opportunities to watch top class athletes in action; from the ICC Cricket World Cup to a busy season for the Chiefs with four games crammed into March. Then there’s Maadi Cup, triathlons, club events, school sports and community events.

Rotorua is the place to be at the end of March, with the Crankworx Festival attracting mountain bikers from around the world, all clambering to participate on this classy new course. We catch up with two young Hamilton athletes taking part in the iconic event; Cole Lucas and Daniel Franks.

With the Gluten Free Food and Allergy Show in Hamilton later this month, we’ve got a strong focus on nutrition and digestion.

Plus there’s plenty of expert advice, hints and inspiration as well as some fantastic prizes to be won.

We also love hearing from our readers – keep your thoughts and photos coming, we value each and every message.

Happy reading

From the 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.

find us on facebook:www.facebook.com/fitnessjournalwaikato

editor lisa potterM: 021 249 4816 E: [email protected]

direCtor alan nebenP: (07) 838 1333 M: 021 733 536 E: [email protected]

sales direCtor deidre morrisP: (07) 838 1333 M: 027 228 8442 E: [email protected]

advertising sales Manager Jody andersonP: (07) 838 1333 M: 027 236 7912 E: [email protected]

advertising aCCount Manager carolyn richter-VisserP: (07) 838 1333 M: 021 801 883 E: [email protected]

graphiC designer tania hoggp: (07) 838 1333 E: [email protected]

The Fitness Journal team

Electronic forwardingEditorial (News releases/photos/letters): [email protected]

production (Advertising copy/proofs): [email protected]

Subscribe to receive our print edition in your letter box each month.

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PUBL IC AT IONSWaikatoBusiness

cOVEr phOtO Boulderdash, Whakarewarewa Forest, Rotorua. Rider: Keegan Wright - Giant NZ. photo: John Colthorpe, Eivomedia

Spinal Injuries / Sport Injuries / Chronic Pain / Myofasical Release / Oov Core Stability / Functional Movement Training

Phone 07 834 9901

www.advancephysio.co.nz

AdvAnce PhysiotherAPy @ Flex Fitness

62 church road, te rapa, hamilton

AdvAnce PhysiotherAPy

711 victoria street, hamilton

Taking you from

pain to performance

Waikato Edition | VolumE 2: issuE 3

March 2015


Fitness JournalfrEEfrEE

bmx

bandit

daniel franks

Cole luCas pEdal poWEr

Extreme mountain

bike action at

crankWorx

rotoruapage 9

Get the guts

on coeliac and

irritable bowel

syndromepage 27

Top tips for

teenage rowers

page 15

page 8

page 6

icc World

cup crickEt

page 12


Fitness Journal

Hydrotherapy | Learn to swim | Group fitness | Members lounge | Creche | Plus much more...

800 Victoria Street - www.fastlane.kiwi

Boxing | Zones | Step Pump | Crank | Yoga | Pilates

Three studios, class

es every weekdayGroup Fitness

Achieve your goals...

Has running the New York marathon always been on your bucket list? 2015 can be the year you fi nally put a tick in the box.

Make New York your first!

NOWIS THE TIME

to start fulfi lling those New Years resolutions

Guaranteed entries for the TCS New York City Marathon close on the 31 March 2015.

Be part of this incredible event with Marathon tours; the marathon travel specialists.

No ballots, no qualifying times – with us YOUR entry is guaranteed!

Join more than 50,000 runners for a life changing experience.

Run through the ve boroughs of New York City to the cheers of more than 2.5 million spectators.

Don’t just watch one of the biggest sporting events in the world – be part of it!

As travel experts, we send our own staff to New York to accompany our travellers to ensure you make the most of this trip.

We help you secure tickets to the big sporting events like NBA basketball at The Barclay Centre or ice hockey at Madison Square Garden; seats to the latest & greatest Broadway shows or that special helicopter ight over the city that never sleeps.

We can of course help with all your travel needs and have huge experience in travelling throughout the USA and beyond.

There are limited number of entries left available. Life is short – don’t put it off for another year. Make 2015 your year.

Contact Marathon Tours on on 0800 RUNNING or [email protected] or visit us at www.marathontours.co.nz.

We’re runners too!...

Wendy Harrison, Marathon Tours consultant Paul Forward, Marathon Tours Managing Director (centre)

Jo Turnwald. Sophie McIvor

& Aaron Simmonds

Contact Marathon Tours Today and start training for the trip of a lifetime 0800 RUNNING | marathontours.co.nz

Pay with Q CardDid you know that clients of Marathon Tours can pay using Q Card*? As Marathon Tours is part of the House of Travel group, we can offer all clients the opportunity to spread the cost of their marathon package, as well as any pre or post travel. We are able to assist you with completing all the necessary documentation, which means you might just be able to reach that start line sooner than you thought.

*Q Card lending criteria, fees, terms and conditions apply.

WIN WIN WIN

Music is a key ingredient of exercise. Whether you work out at the gym, run, or are involved in

other physical activity, music is a great motivator.

There is an impressive science behind the effects of music (but that’s another story). Playlists are painstakingly compiled and often the uplifting beat of a song can spur you on to keep training.

If you’re anything like me, you spend far too much time trying to tuck your ipod or phone into a pocket or sleeve (why is it that the wire is always just a little too short?) Also, if you’re anything like me, sometimes too much jiggle results in the technology escaping its safe haven.

The solution arrived recently – thank you Freeflow earbuds (www.freeflowsport.co.nz). These wireless earbuds can be used with any Bluetooth enabled advice and come with three different size ear cushions and earclips.

I’ve found most standard earpieces to be relatively uncomfortable and pretty much have to lodge them deep within

my eardrum to hold them secure, so I appreciate the size options here.

Place your Bluetooth device anywhere from about 10 metres distance and enjoy the sweet sounds of music while remaining hands free. And if you really want to, you can make and receive phone calls.

Small, light and simple to use, the sound quality is impressive and this wireless solution is remarkably affordable ($69.95).

Thanks to Freeflow earbuds, Fitness Journal has TWO prize packs up for grabs. We have one set of black Freeflow earbuds, and one set of white.

To enTer: email your name, address and contact details to [email protected] with frEEfloW in the subject line, or enter online at www.fitnessjournal.co.nz

Entries close March 31.

Win Freeflow earbuds


#loveitThese are a few of our

favourite things...

Indie pop starlet, Ellie Goulding has taken her passion for fitness to the next level, designing a new workout for Nike+ Training Club – a free fitness app available on iOS and Android.

Best known as a singer/songwriter, the 28-year-old English native is also a self-confessed fitness addict.

Running is her first love; she already has five half-marathons under her belt. Her fitness regimen extends beyond the track; she is famous for tackling any type of workout, from boot camp to boxing to Bikram yoga.

“I feel quite proud to be an ambassador for women who realise that being fit is better than being skinny,” Ellie says.

“I like the fact that I can be that role model. I still think there’s a little bit of work to do with promoting fit, not thin. But it’s getting there.”

Strength is earned, which is something Ellie knows well.

“I think I was about 18 when I decided to start running,” she says. “I literally went

out running one day and I never looked back. From then on, I was running nearly every day, and I still am.”

As part of her ongoing passion for sport, Ellie has designed a new workout for Nike+ Training Club and this month launches her ‘Get Lean’ N+TC exercise routine. The new 15 minute N+TC App workout incorporates all of her favourite training moves, alternating metabolic drills with high and low intensity movement for a full body workout to help burn calories and keep you mentally and physically engaged.

And a little Ellie Goulding music doesn’t hurt either, when it comes to choosing a soundtrack.

We love...celebrities spreading a message of positivity

We’re looking cool...and keeping cool in this quick drying merrell workout tank

With a playful stripe pattern, it’s also designed for performance, with soft flattering drapes and mesh raceback vents. There’s no denying it’s cool. www.merrell.co.nz

We’re getting our glow on...with manuka doctor’s rapid lift mask

This award-winning skin product makes it look like your skin has been on holiday – even if it hasn’t. The fast acting, skin-plumping mask nourishes the skin, leaving it feeling (and looking) silky smooth. www.manukadr.co.nz

We’re soothed by...trilogy’s Very gentle calming serum

The name says it all. This purely plant-based skincare really is soothing and calming. www.trilogyproducts.com.

Get Fit with Ellie Goulding

“I feel quite proud to be an ambassador for women who realise that being fit is better than being skinny,”

www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz

#loveitThese are a few of our

favourite things...

• The Notice Board •

We’re looking cool...and keeping cool in this quick drying merrell workout tank

With a playful stripe pattern, it’s also designed for performance, with soft flattering drapes and mesh raceback vents. There’s no denying it’s cool. www.merrell.co.nz

We’re getting our glow on...with manuka doctor’s rapid lift mask

This award-winning skin product makes it look like your skin has been on holiday – even if it hasn’t. The fast acting, skin-plumping mask nourishes the skin, leaving it feeling (and looking) silky smooth. www.manukadr.co.nz

We’re puckering up...with karen murrell moisture stick

Boost your pout and add natural shine with this beauty must-have. It can be applied over lipstick for extra shine, or applied as a lip gloss or lip plumper. www.karenmurrell.com

We’re buzzed ... to be working out minus the bulk of an ipod or phone

These nifty and affordable wireless earbuds are perfect for gym workouts. Listen to music and answer your phone with these lightweight delights. www.freeflowsport.co.nz

We’re munching on... Viberi, new Zealand organic blackcurrant berries

The problem is, it’s impossible to choose between the frozen or soft dried goodies – and then there’s the Belgian chocolate covered blackcurrants. Total deliciousness and pure New Zealand organic goodness. www.viberi.co.nz

colour dash Waikato University is the venue for Hamilton’s fun and

vibrant colour dash event. Being held on Sunday March

15 (2pm), the 3km route is suitable to walk, run or push

a stroller (no other wheels permitted). With five colour

stations and a final ‘explosion’ of colour, this colour dash

benefits Ronald McDonald House Charities.

www.colourdash.co.nz

pia-cow triathlonFamily fun in Morrinsville with the Pia-Cow Triathlon on March 14. Swim, bike and run at this fun event which is a have a go triathlon, with age appropriate distances for age 6 to adult . Limited to 300 junior entrants, the junior cycle course completely off road so is a great event to build confidence. First timers in the Novi Bobbies are allowed kickboards and can opt to do the swim in the Learners Pool.

fifa fifa fifa The FIFA U-20 World Cup New Zealand 2015

kicks off on May 30 and Hamilton is set to host some of the world’s power houses of football – with teams the calibre of Colombia, Portugal, Uruguay, Qatar and two African qualifiers. Waikato Stadium

will host an impressive eight matches during the tournament.

fifa u-20 World cup – Waikato stadium matches

Currently the dream quarter final based on the draw

looks like New Zealand or Portugal versus Brazil.

For more information and tickets, visit:

www.fifa.com/nz2015

Sunday, May 31 Qatar vs Colombia (1pm) Portugal vs African qualifier (4pm)

Wednesday, June 3Qatar vs Portugal (4pm) Colombia vs African qualifier (7pm)

Saturday, June 6African qualifier vs Qatar (1pm)

African qualifier vs Uruguay (4pm)

Thursday, June 11Round of 16 fixture (7.30pm)

Sunday, June 14Quarterfinal (1pm)


pedal powercOlE lucas

Cyclists from around the Globe are heading to Rotorua this month to take part in the Crankworx Festival. Hamilton’s Cole Lucas is one of a handful of Hamiltonian’s competing. He’s heading into the event having placed third at the recent 2015 Nationals (U19s), which is over the same track being used for the downhill event at Crankworx.

BY lisa pOttErph

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www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz fitness journal March 2015 7

When it comes to pedal pow-er, there’s not much Cole Lucas can’t or won’t do.

The Hamilton teenager is fast placing his stamp on the sport of downhill mountain biking and already has a swag of awards to his name, including Waikato Secondary School Bike Sportsman of the Year.

This is no sport for the faint-hearted. It requires skill, tenacity and absolute fearless-ness. While technique is crucial, it’s largely all about the speed - riders can clock about 3.3km distance in three and a half minutes.

The St Paul’s Collegiate-student started racing BMX bikes as a seven-year-old and his passion for two wheels has never waned. Af-ter four years competing in BMX, Cole took to riding in the Redwoods, began mountain bike racing and hasn’t looked back.

He’s had a cracker year, winning the U17 downhill event at the 2014 Oceania Moun-tain Bike Championships and taking out the U17 downhill event at the North Island Sec-ondary Schools Mountain Bike competition.

He’s not solely about the fast paced action either. Cole has the guts and determination for bigger events, coming first in the Solo Dawn to Dusk 2014, a 10 hour endurance race of who can complete the most laps.

And he recently picked up the Hukkit Sick Trick Comp with a big back flip, at Skyline Sprint Warrior 2014.

This year Cole is setting his sights further than the shores of New Zealand, working towards making the 2015 Junior World team and hoping to race in America and Europe. He is also keen to try his luck at more enduro races.

2015 marks his first year competing in the under-19 division but injury put paid to his goal of a top five finish in all rounds of the 2015 NZ MTB Cup Series. After compressing two vertebrae at a big air competition in Queenstown last year, Cole has had to refocus on recovery and fresh goals.

With plenty of competitions still ahead of him, the ultimate end goal is to turn profes-sional and race the world circuit.

As he progresses up the ranks, Cole is expanding his training regimen beyond time on his bike. He works with Hamilton physiotherapist John Appel and does classes at Advance Physio, including Oov, which he says is great for his core strength.

“I’m soon to try yoga, which will be inter-esting,” he says.

His nutrition has also come under the spotlight and he’s adjusting to thinking more like an athlete than a teenager.

“Now that I’m training more, I’m realis-ing the importance of how good nutrition makes the difference. It is something I’m working on.”

Juggling his sport and the demands of school is an ongoing battle and sometimes late nights are the only answer. Cole is also keen on rugby, skiing, wakeboarding and cross country – time permitting.

From a sporty family, Cole acknowledges that he is fortunate with the amount of support he receives from his parents and

older brothers. “I’ve been biking from a young age with

my older brothers and we’ve been going to Rotorua on family holidays since I was born. There have been many days spent riding in the Redwoods.

“I have a brother who is an extreme white-water kayaker, and my other brother enjoys rugby, mountain biking and up until recently, boxing. We all enjoy riding in the Redwoods and it becomes a competitive day out. The whole family is very supportive and turn up to as many events as they can.”

Mum Tracy acknowledges that downhill is a high risk sport.

“Injuries are inevitable and sometimes we wish he had never started,” she jokes.

“We are delighted with what he has achieved to date and as long as he contin-ues to work hard to achieve his goals and remains passionate about the sport, we are happy to support him.”

To date his injuries include a broken wrist, broken fingers, compressed vertebrae, con-cussion and lots of lost skin.

“The focus is on constant improvement, through more overseas competition so I can experience technically harder trails. Plus I need improved fitness and minimal injuries to the body.”

Dedication to the sport is just one of the keys to successfully progressing and as well as training every day after school Cole heads to the Redwoods most weekends.

“Having ridden BMX for four years, I found the transition to downhill quite easy because of that background.

“Right now my immediate goal is a good result at the upcoming Crankworx downhill competition.”

What are the costs involved to start com-peting? The biggest expense is the bike. When you start out you can pick up a good second-hand bike for $3500. Then you need a full face helmet, neck brace, bike shoes, knee and elbow pads, plus gloves.

Does gear constantly need upgrading and how important is the bike itself? Having a bike with good components is really import-ant. I ride an XL Banshee Legend with 26 inch wheels. I have grown a lot in the past

18 months so have gone from a medium to the XL. The next change will be the new Banshee Legend model that is out mid-year and will have 27.5 inch wheels.

This is where most downhill bikes are heading. Parts do get broken, and the bike needs servicing regularly. The guys at Velo Espresso call me ‘the wrecker’. I also need a constant supply of bike tubes.

What is the greatest personal moment for you in the sport? Winning the 2014 Under 17 Oceania Champs.

What is involved time-wise in terms of train-ing? A minimum of an hour a day during the week and then weekends at the Redwoods in Rotorua.

What is your favourite ‘healthy’ meal? Pasta bake.

What is your favourite meal/food which you find hard to resist? A good burger.

What else do you do for your overall wellbe-ing? Enjoy general fitness.

Where are you based? Hamilton – not the easiest place to live when you do downhill mountain biking.

Have you any sponsors etc who assist? Bruce Davey from 3 Sixty Sports for the bike, Matt and Andrew from Velo, Marleen Wholesal-ers for bike parts, Huss Clothing.

How do you escape the pressures of being an athlete? I’m not at that stage yet, I just enjoy what I’m doing on the bike.

Favourite Website: Pinkbike.com

Favourite Magazine: Revolution

quick quEstions With colE lucas

“The focus is on constant improvement, through more overseas competition so I can experience technically harder trails. Plus I need improved fitness and minimal injuries to the body.”

Cole Lucas at Whakarewarewa Forest, Rotorua. Photo by John Colethorpe, Eivomedia.


The 21-year-old proudly sports 22 as his chosen competition number and shares some time with Fitness Journal to answer some questions

(22 of them to be precise).One of New Zealand’s top BMX riders (he

was reserve in the 2012 Olympic team), the Cambridge-based athlete is taking part in the iconic Crankworx event in Rotorua this month, competing in the ‘Pump Track chal-lenge’ (mini BMX track) and hopefully the ‘Whip Challenge’. Having represented New Zealand in both BMX and mountain biking, Daniel’s passion for bike power and skill is undeniable.

When he’s not busy training, Daniel en-joys relaxing behind the lens of a camera and is set to become part of the Fitness Journal team, supplying us with photos for future issues.

What is this ‘22’?As an elite BMX rider we get to choose a number to race under for the entire duration of our career. I chose 22. The number 2 is my lucky number. 1 – 9 numbers are reserved for World Championship placings so 22 was the golden number.

How did you get into BMX?It was actually advertised through primary school (when I was five), in our weekly newsletter. I ran home to mum and dad that day and asked them if I could go. Initially they said no, but caved in after I begged them enough. I went along that day and was hooked, and as they say; the rest is history.

Did you play any other sports when growing up?I used to play rugby and soccer. I also got into mountain biking which was great fun,

BMX Bandit

22 questions with Daniel Franks BMX athlete Daniel Franks is firmly focused on the future. Committed

to representing New Zealand at the Olympic Games in Rio 2016 – these days he spends just as much time in the gym bulking up as he is

perfecting his pedal power.

competing in both BMX and mountain bik-ing to Junior NZ representation level, before making a choice between the disciplines. I chose BMX as I could chase my Olympic dream in this sport, mountain biking isn’t an Olympic sport.

What do you love about BMX?BMX gives me a sense of freedom and it’s my form of self-expression. On the BMX track there are no limitations but the ones I set for myself, and I have fun trying to push through those.

You were born in Christchurch, what made you move to Cambridge?I moved to Cambridge at the start of 2013 to further my BMX career. When I was selected as the Olympic reserve in 2012 I realised I was good enough to make a career out of BMX. In order to achieve this I needed to move to where my coach and gym train-er were based – and that happened to be Cambridge. Then I also began my tertiary studies and I’m now in the second year of my Bachelor of Media and Creative Technologies degree which I work towards part time.

What allows you to succeed in your sport?I’m lucky enough to be naturally gifted on my bike with good technical ability. The area I’m lacking is in the strength side of things. I need more power to get out the gate faster, so that’s what most of my training is based around.

What is the favorite track you’ve ridden?Copenhagen, in Denmark. It’s a really fun, smooth and flowing track.

What is your typical training regime?BMX is all about your power to weight ratio so it’s about being strong, but also being able to move it fast. A lot of our training is in the gym where we’re trying to build power and muscle, but then we’re also out on the track getting our legs moving as fast as possible.

What is your nutrition plan like?I’ve just been through a big bulking phase where I added a whole lot of muscle and fat to get my power up – I put on 15kg in three months! I’m now in a ‘cutting’ phase so it’s all about maintaining that muscle but trying to lose the fat so I’m eating healthy food with lots of protein.

Describe a typical week:3 x track sessions, 2 x gym sessions, 2 x sprint sessions, 4 x road rides, and prognostic test-ing. I’ll generally also meet with my coach, physio and sports physiologist, and then I’ve got university lectures and assignments. The week can get pretty busy.

What is the biggest thing that BMX has taught you? BMX forced me to mature much faster in my younger years. I learned I had to make deci-sions based on my training, how I wanted to perform, and what I wanted to achieve. This often meant I was training when my friends were hanging out or partying. It’s probably made me a more sensible person. I don’t regret that at all and think it has only been beneficial.

I’ve seen some pictures of you with a crazy beard, what was that all about?I set a New Year’s resolution to grow my beard for a whole year, it was pretty impres-

22 quEstions With “daniEl frankss 22”

Daniel Franks with a year’s growth of beard which he shaved to fundraise for his home BMX Club (North Avon) in Christchurch.

phOt

Os

by n

icky

fEl

tOn


BMX Bandit sive. At the end of the year I shaved it off and

raised $1800 for my home club North Avon in Christchurch, as its track was damaged in the earthquakes.

If you were allowed a ‘cheat meal’ where would you eat?Kebabalicious in Cambridge – so good!

What’s your worst habit?Probably….farting… it’s a guy thing.

Where do you live and who with?At the moment I live in an ‘athlete flat’. The house is owned by fellow BMX team-mate Sarah Walker, her partner Finn Howard who’s part of the Men’s U23 rowing boat, and Kirstie James who’s a New Zealand track cyclist.

We’re always trying to eat healthy and are pushing ourselves to be the best we can be

on a daily basis, so it’s great to be around oth-ers who are on the same wave length as you.

What are your goals with BMX ?To win gold at the Olympic Games in Rio 2016, or Tokyo 2020. I also really want to win nationals, which is coming up in Christ-church in April. I’ve placed second for three years now so I’m pretty ready to take the win.

What is your proudest moment to date?Being selected as the New Zealand reserve for the London 2012 Olympics.

What do you like least about your sport?Probably because it’s an outdoor sport the wind and rain can be unpredictable. Being indoors is a much safer and consistent envi-ronment. We could train all year round if we had an indoor track.

What are your upcoming travel/training plans?I’m going overseas to train and race through Europe for four months, with hopes of making the New Zealand team for our BMX World Championships in July.

If you could give young riders advice, what would it be?The most important thing is to enjoy riding your bike, focus on riding with your friends and push yourself outside your comfort zone while still having fun.

Who are your biggest supporters?Mum and dad have been my biggest sup-porters right from the start. They’ve made every opportunity possible for me and have relentlessly supported and believed in me.

What is your favorite thing to do in Waikato?I love go-cart racing in Hamilton at Daytona raceway.

the 2015 crankworx circuit season is being kicked off with world-class riding on display at the event’s

brand new stop - crankworx rotorua. from March 25 to 29, the festival brings five days of two-wheeled competition, spectacle and celebration to new Zealand.

Waikato competitors will foot it alongside some of the best in the world. among our local hopefuls competing are st paul’s schoolboy cole lucas, James carrington, Joshua Quartermaine, Douglas battersby, Mathew bunn and Johann roozenburg.

“We are so stoked to be bringing crankworx to rotorua. Where else can you watch the biggest names in the sport throw down, then ride alongside them in the same day?” says rotorua crankworx event director and owner of Mountain bike rotorua, tak Mutu.

“it’s a chance not only to showcase the trails that have brought people from all over the world to rotorua, but also the dirt, the culture and the spirit of the people.”

rotorua has become known as the home of mountain biking in new Zealand. red bull’s magazine, the red bulletin, ranked rotorua’s Whakarewarewa forest in the top eight mountain biking destinations in the world in 2013 – the only southern hemisphere location to feature.

“We could not be more excited to be bringing crankworx to rotorua,” says crankworx general manager Darren kinnaird. “the trails in new Zealand are out-of-this-world. adding rotorua allows us to grow the celebration and share what crankworx is all about - it’s a gathering of the world’s best riders

from all disciplines of mountain biking. it’s mountain biking at its most raw.”

along with its latest festival, crankworx will be transforming many of its biggest events into stand-alone series, including the triple crown of slopestyle, a pump track challenge series, a dual speed and style series and a four-race crankworx downhill series (two of which will be in Whistler). the Enduro World series will also kick off the 2015 season in rotorua as a part of crankworx.

“the momentum behind crankworx is continuing to charge forward - it has become more than a mountain bike festival. it has become a culture,” says Darren. “We’re now able to offer athletes and the world a series of events to get stoked about. the dream was to find the right home for our third crankworx stop so that we could continue to share events that showcase the best mountain biking athletes in the world. rotorua is beyond perfect. this is a game-changer.”

crankworx runs March 25-29 in rotorua, July 9-12 in les Deux alpes, france and culminates a 10-day celebration of mountain biking in its canadian hometown of Whistler, bc.

for more information or tickets, visit www.crankworx.com

about crankWorx a gathering of the bike-minded, crankworx brings together the world’s downhill, slopestyle and enduro legends, with the superfans, the rising stars, the industry’s innovators and the next generation of mountain bike riders for ten days of contests, concerts, culture and cranking.

Crank it upMountain bikers from around the world are set to descend on Rotorua this month for the global phenomenon that is the Crankworx Festival. Traditionally held in France and Whistler, this year Rotorua has been added as a venue for the iconic event.

WIN WIN WIN

Win a double pass to the crankworx festival in rotorua, held at skyline rotorua gravity park from march 25–29.

featuring top riders from around the world, crankworx rotorua brings together the world’s downhill, slopestyle and enduro legends for five days of competition, concerts, and mountain bike culture.

tickets to the event are available through ticketmaster, but thanks to crankworx rotorua and fitness Journal, we have a frEE saturday 28 and sunday 29 March double pass up for grabs.

to EntEr: email your name, address and contact details to [email protected] with crankWorx in the subject line, or enter online at www.fitnessjournal.co.nz. Entries close March 20.

photo: John colthorpe, Eivomedia


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The reason for the heads up two years out, is that the Masters Games are not for the faint-heart-ed or the under-trained, so if

you’re debating whether to compete, best you get your skates/lycra/shoes on now.

Particularly inviting is that there is no qualification required for the World Masters Games which makes for a competitive yet social atmosphere, and one that refreshingly includes a number of para-sports, and dis-ciplines like orienteering and touch rugby. For a list of the sports on offer see www.worldmastersgames2017.co.nz/en/sports/

Traditionally brimming with ‘retired’ Olympic and elite world champions, the World Masters Games, last held in Turin0 in 2013, attracts well over 25,000 athletes in 28 sports. Thirty years of age is the most common minimum to be deemed a master, and one must have been out of internation-al or open level competition for at least two years.

So now here’s the professional advice; muscle movement patterns and decision making ability in sport are learned over a distinct period of time. Research with champion athletes attests to the ‘whole picture’ learning of a sport that comes with

experience. So if you were good at a partic-ular sport as a kid, or a national level player in earlier days, odds are this is the sport you should start re-training for to enter the World Masters.

While it is physiologically possible to learn the skills, strategies and muscle movement patterns of a whole new sport no matter what your biological age (and the burgeoning science of neuroplasticity is grounded in this concept) the odds are that with 25 months to go you will be most successful by allowing your muscle memory to re-visit what it already knows.

Undeniably, wear and tear is part of being around a while, so there may be a need for specific strength and conditioning work in line with preventing injury and aiding recov-ery – nearly everything being manageable

BY alison storEy

Two years and you could be a World championThe World Masters Games are coming to New Zealand from April 21 – 30, 2017. Do not underestimate either the massive size or the performance level of this Olympic Committee-endorsed, international sporting beast.

with expert and sport specific guidance. There are constantly theories, research

and tools being developed in sport that sharpen the focus of training in order to sustain performance. This is highlighted by the fact that the average age of an Olympian at London in 2012 was 26, just four years shy of Masters with 187 of them being over 40 years old.

So with age (especially in the Masters age category system), being merely a number, and with studies proving that muscle mem-ory is arguably re-trainable to any original level reached, this just leaves the will to train as the questionable variable.

Fortunately for us, and defying con-vention, two of the largest and most competitive events of the Masters Games are being held outside the host city of Auckland, and coming to Waikato (track cycling and rowing).

So if the will to train is not there, perhaps watching the potentially inspiring feats of your peers will spark it up for next time.

www.storeysport.co.nz


Stunning weather drew solid crowds to cheer on competitors in the REV Cycle Race, with Avanti

Racing showcasing its skills against a quality field of local and international riders.

In a tightly fought race, Patrick Bevin from Team Avanti Racing took out the win, setting a new course record (3:22:35). There was barely anything in it though, with a sprint finish between Bevin, James Oram and Michael Torkler.

Since gaining its newly awarded UCI 1.2 status for its elite category, the Radio Sport REV Classic has evolved from an individual to a team challenge. Patrick Bevin’s win secured top team spot for Team Avanti Racing, followed by NZ National Team and Budget Forklifts.

The women’s elite 100km race saw three cyclists new to the event on the podium: Joanne Kiesanows-

ki, Hannah Gumbley and Hannah Van Kampen.

The popular REV100 was won by Gordon McCauley, swiftly followed by U20 national rider Sam Dobbs and Nature Valley’s Brad Tilby.

The REV Midi was won by ONeil Sinclair from Tokoroa who has been riding for just six months, followed by Stu Williams and James Buchanan, with just a fraction of second splitting the trio.

The REV Intro was won by Nic Dallas, closely followed by his father Graham Dallas and Hamish Coltman.

The popular REV Mini Kids event saw youngsters learn new bike skills from Sport Waikato’s Project Energise after their race.

Full results can be found on www.therev.co.nz

Photos by Stephen Barker (www.barkerphotography.co.nz)

AVANTI RACING TEAM WINS REV CLASSIC UCI 1.2 RACE

ACTIoN fRoM ThE REV CyCLE RACE

1 2

3 4

5 6

7

8 9 10

11 1312

1 Jim Houlton leads the pack2 Maddison Farrant3 Uphill action from Rev Cycle Race4 Team Avanti Racing won the Classic UCI5 Dominic Friskney inches ahead6 Keen cyclists from around New Zealand participate7 Larissa and Daniel Peters8 August Elworthy gets a helping hand before racing9 Team Avanti cross the finish line10 Leanne and Benjamin Appleton11 Sam Lowery proves the one to chase12 Liam Simmonds and Nic Dallas13 Battling it out


pItch perfect

thE icc cricket World cup has started and in hamilton and one big game is already behind us. the third biggest sporting event in the World – behind the Olympic Games and football World cup – is well underway and hamilton is set to see plenty more action.

Karl (KJ) is a leading expert when it comes to turf management and has decades of experience in creating the ultimate playing

fields. As turf manager of Seddon Park and Waikato Stadium since 2003, he heads up the team responsible for transforming these grounds into international class facilities.

His expertise is globally recognised. As well as being involved in perfecting Indian cricket surfaces, KJ recently spent time in Dubai, establishing cricket grounds at new purpose-build stadiums.

“It was something completely different building a brand new cricket ground out in the middle of the desert,” he says. “The scope of the project, the financial input and the number of staff involved is all pretty differ-ent to how we do things in New Zealand.

With 50 staff under his wing at one stage, and only three who spoke English, KJ had his work cut out for him.

“One day in July it was 53 degrees. That heat took some getting used to. I flew into Hamilton in the middle of winter and it was minus 2 degrees.”

Back home he has been busy preparing Seddon Park for the ICC World Cricket Cup and Waikato Stadium for the new season and upcoming FIFA U20 World Cup.

early daysKJ’s fascination with sports fields has been almost life-long. He started his apprentice-ship as a 16-year-old on a Christchurch golf course, before becoming head green keeper at Akaroa Golf Club.

“I’ve always loved sports, always loved working outside and played a lot of golf as a youngster. It was the ultimate job for me, and to be honest it still is.

When it comes to watching sport, Hamilton’s Karl Johnson probably watches more intently than any other sporting fan. The enthusiast has a keen eye for detail, but more often than not he is watching the ground just as much as the action.

“I never have a day where I wake up and think I don’t want to go to work. It’s pretty cool getting paid to do something you enjoy.”

While he always imagined he would focus solely on golf greens, KJ admits he is sur-prised with his move into cricket and rugby sports fields.

“As far as growing the grass it’s all much the same. Cricket pitch preparation in partic-ular is a combination of art and science and is a little bit different from what we would do on a golf course.”

Waikato achievementsWhen KJ took on his role at Seddon Park, the ground had lost its international cricket status. He has been an integral part of the upgrade and restoring the venue’s quality and reputation.

“There were some major projects involved; we had to upgrade the park, replace the soil in the wicket block, build a new practice area – the list goes on. “

Today the grounds are widely admired and respected, and a large part of this credit must to go KJ and his team.

“We’ve had some amazing games here in Hamilton over the years. Our venues are beautiful and we’re fortunate to have these boutique facilities right in town where peo-ple can sit so close to the action.”

As turf manager, KJ is on site throughout the season’s games, in the turf hut on the edge of the action. He rarely misses a thing – although when the weather packs in, it is all hands on deck to ensure the grounds remain playable.

He is well accustomed to being surround-ed by All Blacks and Black Caps and prides himself on providing the best quality play-

ing field possible. Having played rugby, cricket and golf,

these days his hours of participation are limited due to not having much spare time. When he’s not painstakingly ensuring his

grounds are up to par, he is a volunteer firefighter, coaches his four-year-old son Zach’s Marist rugby team, and keeps a close eye on 19-month old Toby’s prowess with the cricket bat.

Taking on the turf

What music do you listen to while you work? We are constantly tuned into the weather reports. One of us has an ear on these every minute of the day as our jobs are so weather-dependent.

What are you most proud of in terms of the venue and grounds? I am proud of the team I have here, a dedicated bunch of 10 guys who are all as passionate as I am. They do massive hours and are unsung heroes. People don’t realise the extent of what they do.

how long does it take for the final pitch prepa-

ration in the lead-up to a big event? It’s incredibly complex actually. It takes us between 12-14 days of constant attention to prepare a pitch.

What would people be most surprised to know when it comes to the seddon park turf? The outfield is all sand. It’s a sand carpet basically; we have grown the grass in a sand profile. And there are 13 kilometres of drains installed under that as well.

What is one of the most memorable moments you have witnessed at seddon park? Definitely the 2007

Australia v NZ One Day Inter-national. Australia scored 346, NZ chased that down. It was a thrilling game to watch and was played here after we regained our international status.

Who is your sporting hero? Martin Crowe is someone I always looked up to when I was a cricketer. I’ve got to know him pretty well and played quite a bit of golf with him over the years. My new sporting heroes are my two boys, Zach and Toby. They’re only 4 and 19 months but al-ready their passion for sport is fantastic.

six quick questions with kJ

KJ and his Turf Team: Elliot McKinnel; Andrew McMecking; Glen Herbert; Karl Johnson; Andrew Brown; Devon Serrurier. all Photos: Bruce lim PhotogrPahy


hoWzat!The South Africa versus Zimbabwe

game gripped us like few thought. While many were expecting a quick kill by the red-hot favou-

rites, South Africa, the plucky unfancied Zimbabwe team won the early battle with the ball before stumbling late against some strong South African batting, but threat-ened again with the bat before ultimately pulling up short.

The weather was fine, the cricket enter-taining and sometimes breathtaking, and Seddon Park has never looked better.

This month we see the World’s most sup-ported sporting team in action – the Indian cricket team – up against the vibrant Irish at Seddon Park. It will without a doubt be the most watched sporting event ever beamed out of Hamilton, if not New Zealand. It is expect-ed that more than a billion people will tune in to this World Cup, many of them sub-conti-nental fans hoping for an Indian victory.

And then it is New Zealand’s turn against Bangladesh. This match is sold out, and will hopefully see the home team continue its barn-storming run through the tournament. (This article was written in mid-February!)

It is terrific for the people of our region to be able to perhaps say goodbye to its greatest cricket product, champion Daniel Vettori. Daniel played all of his representative cricket in Hamilton and has grown into one of New Zealand’s true international sporting stars. How fitting would it be to see him take some silverware in what may be his last interna-

tional tournament?Northern Districts Cricket also looks

forward to seeing home-grown players Corey Anderson, Trent Boult, Tim Southee and Kane Williamson on the big stage. With Daniel Vettori, they make up the majority of the backbone of this Blackcaps team.

It is great to see the city abuzz with excitement around this tournament, as it should be. Bringing high quality sport is so important to this city. A vast amount of money is injected into local businesses, and puts Hamilton on the World map.

A huge beneficiary of this tournament has been Seddon Park. Hamilton City Council has worked positively and proactively with ND Cricket to take advantage of the many opportunities that presented around this tournament. The result has been some significant improvements to infrastructure at the park that will provide a legacy for the community well into the future. The people

of Hamilton should be proud of the efforts of their council.

It is indeed a truly beautiful and remark-able ground. Its steep grass banks, large scoreboard, imposing light towers, and finely managed playing surface all add up to an amazing spectator experience. For those lucky enough to be coming to the remaining matches you will be in for a great time.

And can the home team win it? Only one

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team in the history of World Cups has won when playing at home. I see it pivotal that the Blackcaps finish top of their group, meaning they avoid the might of the South Africans and Australia until at least the final. That will more than likely mean defeating Australia in Auckland in late February is a must.

They have the players. They have the form. They have the support. Go you Blackcaps.


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Maadi Cup time

The Maadi Cup is actually the prize for the New Zealand Secondary School Boys’ Under 18 Rowing Eights. However the entire regat-

ta, which is the New Zealand Secondary Schools Rowing Regatta, is known as the Maadi Cup.

This year the Maadi Cup anticipates more than 2200 rowers representing 125 schools from around the country. The regatta is believed to be one of the largest school sports events in the Southern Hemisphere.

Numbers participating in the event have been trending upwards for a number of years. Ten years ago (2005) 1040 rowers and

The Aon Maadi Cup is the final pinnacle of the rowing season for secondary school students from around New Zealand. Held annually, the event alternates between Lake Karapiro in Cambridge (odd years) and Lake Ruataniwha near Twizel (even years).

104 schools were involved. With 52 events run over six days, it is non-

stop action from dawn to dusk. Volunteers make up a massive portion of the team required to run such an event. Lake Karapiro transforms into a miniature city of tents and marquees for the six day event.

Waikato schools are expected to make a strong showing (Hamilton Boys High School has won the Maadi Cup 10 times) and heads into this year’s event as defending champs. Waikato Diocesan Girls are defending the Levin 75th Jubilee Cup (G U18 8+). St Peter’s School defend the President’s Scull (overall points).

WhErE: Lake Karapiro WhEn: Monday 23–Saturday 28 March, 2015 (reserve day: Sunday 29 March until noon)

aon maadi cup

What: New Zealand’s largest and most colourful regatta; more than 2000 pupils from 125 schools entered in more than 1500 crews, requiring 600+ races across 52 events.


BY John appEl

The repetitive action of the rowing stroke, combined with the imbalance of stroking

the oar to only one side, can create a severe muscle imbalance in the spine.

The resulting overload of the lumbar (lower) and thoracic (mid) spine in the developing young adult can lead to a lifetime of back problems, not to mention a severe limitation to performance right now.

The three most common traits I see in young rowers with injury are: 1. Tight hamstrings2. Anterior pelvic tilt with poor core control3. Poor mobility in the thoracic spine.

Because legs are the powerhouse in a rowing stroke, they take a huge workload. This often leads to tightness. As the hamstring becomes tight it limits how the pelvis moves, placing pressure on the lumbar spine.

For the young rower, being intentional about releasing this tension is the first step in boosting performance and limiting injury.

The best way to reduce tension, increase circulation and increase flexibility is to use an Obie foam roller after every rowing session. Below are three critical exercises to release the hamstrings and legs in general.

Row, row, row your boat

There are a lot of young rowers out on the rivers and lakes of Waikato right now getting ready for the Maadi Cup. Over the years I have seen many come into Advance Physiotherapy with a tight over-trained back, wondering why they keep injuring themselves.

itb release: Lie on the roller with it just below your hip. Keeping your elbow on the floor, use your foot to gently roll up and down the outside of your leg.

quad release: Keep your legs straight. Using your elbows on the floor, roll yourself back and forwards to massage the length of your quads.

hamstring release: Lift yourself off the ground with your hands. Push yourself back and forwards along the roller to release tension in your hamstrings.

The second problem area for developing rower s is the pelvis and lumbar spine. With the rower always in a flexed position, the pelvis can develop a severe anterior tilt. The main cause of this is a tight psoas (so-az) muscle. With a tight psoas muscle the deep inner core is unable to activate correctly and the spine becomes unstable.

So as long as the psoas muscle group is tight, any core exercise performed is pretty much a waste

Finally the third problem we often see in the young rower is a tight thoracic spine. This is one of the simplest things to correct and should be done by every rower, cyclist and office worker out there. The first exercise is a posture stretch on the Obie foam roller as pictured below. This lengthens the spine and returns everything

of time. Below is a standard hip flexor

stretch but the majority of people do it incorrectly as in the first picture. It’s critical to tilt the pelvis under rather than leaning forward. The psoas is a high hip flexor muscle and leaning forward does nothing to that muscle group. Getting a deep psoas release from a properly trained therapist is often the only way to get the psoas going in the right direction.

to the correct neutral position. The second exercise is rolling the spine from neck to just below the shoulder blades, this will extend the spine and release any tension built up in the back.

For a video link to the above exercises and discussion on how to do them please go to this link: www.advancephysio.co.nz


Undernourishment of the young athlete body seems to be a growing problem. With both underweight and overweight

teenagers involved in the sport of rowing, while their nutritional needs are different, they do share a common problem.

Both issues are to do with undernour-ishment; from not eating enough to fuel a growing body (let alone body maintenance) or using the correct fuel needed to train, to fuelling up with all the wrong foods.

The importance of nourishment with sport

In order for our body to perform at its best, we need nutrients like vitamins and miner-als, which we get from nutrient-dense whole food sources.

Highly processed foods may be sources of protein, fats and carbohydrates, but without vitamins and minerals, will not achieve ener-gy production. So the teenage rower, who is going through peak growing and hormonal periods, needs to fuel this growth, as well as be able to fuel their muscles for training and performance.

Another important reason for ensuring they consume nutrient-dense foods is for an-tioxidants. Metabolism and other systems in the body often use the process of oxidation. Oxidation results in by-products such as free radicals that need to be mopped up. This is the role of antioxidants.

When it comes to physical activity, met-abolic processes increase in order to create energy. We also increase oxidation, thus free radical production in the body increases. If we do not restore the balance with antioxi-dants, then the free radicals can start damag-ing cells in different tissues in the body. This eventually leads to illness and disease.

The essentials of fuelling for performance

For any athlete, is it important to have a nourishing diet and proper refuelling after training. This helps to increase the overall ability to perform in competitions. So come race day, it is more like top-up fuelling rather than loading. Eating better around training also means fitness and strength will improve, which is better for performance and overall health.

Improper refuelling can cause issues like fatigue (emotional, irritated, poor concen-tration, and lethargy) and weakened power to muscle ratio (especially for a sport like rowing where this makes all the difference to performance).

The best time for refuelling is within 30 minutes after finishing activity. I suggest, however, if it is an intense training that you wait 15 minutes, so that your digestive system has kicked back into gear. This is be-cause it slows down under physical activity because we don’t need to be digesting at this time; we need blood to go to our muscles.

Ideally this is how refuelling should go.....

Bananas – Having 1-2 yellow bananas after training, depending on intensity is better than filling yourself with non- nutrient dense bread. Bananas have more vitamins and minerals. Other fruits – stone fruits like plums, apri-cots and peaches. Red grapes are also packed with high amounts of antioxidants Dried fruit – dates Nuts – almonds Homemade protein bar – email me for the free recipe ([email protected]) 1-2 boiled eggs (cooked the night before for a morning train) Chia seeds with yoghurt (natural unsweet-

ened) and dark berries Coconut water – good for electrolyte balance, natural sugars, minerals vitamins. Better than Powerade.

Ideally you want a combination of protein and carbohydrates, so a good combination of snacks above is; the homemade protein bar, 1-2 bananas and 1 – 2 boiled eggs. Of course each individual needs different amounts of foods, so get some professional help or exper-iment until you find what works for you.

Then have a sustainable breakfast an hour or so afterwards, such as oats (or ancient grains below), blueberries, cinnamon and natural unsweetened yoghurt

noTe: A small coolie bag with a cool pad is ideal for transportation and all snacks are easy to prepare the night before.

Ideal food changes to make in order to increase nutrients in the diet

Carbohydrates are important; please make sure you are consuming them. They refuel your muscles so you perform at your best and also keep you from tiring. Just make sure they are from whole-based food sources.

Wheat is consumed in large amounts today (bread, pasta, most packaged foods), and it is not the true wheat that was grown thousands of years ago. Today, the processed forms of wheat can cause digestive issues. It is also missing a lot of vitamins and miner-als, so aim to make some food swaps from the examples below.

Ancient grains (1-2 serves a day): buck-wheat, quinoa and amaranth

Other (1 serve a day): brown rice (cooked well) Fruits (4 -6 serves a day): pineapple, berries of all colours, grapefruit, apricots, peaches, bananas, apples etc Starchy-based vegetables (1-2 serves a day): butternut pumpkin and golden kumara are two top picks of mine because both are orange. This orange colour is due to high amounts of beta carotene, which is a powerful antioxidant for cellular repair in the body.

I know there is a massive hype on how bad sugar is for you. Please do not put fruit in this category. It is filled with fibre, vitamins, minerals, phytonutrients, antioxidants and live enzymes. Due to this nutrient density, fruit sugars do not have the same effect as normal sugar does in the body.

Not only are carbohydrates important for recovery but we also need them so that our brain functions properly. These are espe-cially important for high school students to give them tip top concentration to absorb learning.

10 servings a day of vegetables Vary the colours as this gives you a wide range of nutrients and antioxidants. Protein sources (4 serves a day): mix up meat-based protein sources with non-meat like eggs and legumes (lentils). Limit red meat to 1-2 times a week Fat sources (3-4 serves a day): choose healthy fats like avocado, almonds, chia seeds, pumpkin seeds, egg yolk etc.

noTe: serves per day is a guide in terms of reaching for better nutrient levels in the body. Everyone is different.

As mentioned above, both overweight and underweight conditions arise from under-nourishment. Everyone is different, so stress and undernourishment that causes weight gain for one person may cause weight loss for another. This is why it is important to also look at what is occurring in lifestyle as well.

As lifestyle factors and the individual responses of the teenagers to their environ-ments differ from person to person, I can only advise the course of action that needs to occur in both situations.

An overweight teenager needs to start making more nutrient-dense food choices (as mentioned previously in this article). This needs to be balanced with the fact that they are growing and need energy for learning as

Fuelling teenage rowers

With Maadi Cup fast approaching, this month nutritionist Danielle Roberts offers advice for teenage rowers and ideas

for coping with the demands of the sport.

BY daniEllE robErts

nutriEnt-dEnsE snacks

ExamplEs

rEmEmbEr to haVE:

WEight managEmEnt


TE RAPA

‘Need the right fuel?’ Don’t worry, we’ll make it easy

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good nutrition and convenience. Here at New World Te Rapa you’ll find we really focus on getting the best produce at the right time so your crew get the best out of what they consume – check out our

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The best of local and imported summer fruits make the best fuel for summer

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A big seller this year is chia seeds – packing a powerful punch in a small

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at a great price.Ancient grains aplenty … Our

parents may never have heard of quinoa, or amaranth, but we know that our performing athletes have and we make sure we cater for

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At New World Te Rapa we are committed to making your shop easy. We’ve made it

simple for you to get the food you and your family need to be at your best.

And don’t forget we offer a range of ready-made and ready-to-make performance meals for athletes

at all levels.

GOOD LUCK MAADI CREWS 2015‘New World Te Rapa - supporting the region’s young rowers’

Chris GraceOwner/Operator

New World Te Rapa

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well as training. You can either seek professional help to

get the balance right or experiment with different foods and amounts and feel how the body reacts.

I also recommend that you address the issue holistically. I can guarantee nine times out of ten there will be an emotional/ stress issue involved that may not be noticeable on the surface.

This is most certainly the case for girls, as they are a lot more sensitive to men-tal and emotional stress than their male counterparts. A lot of feelings of inadequa-cy, academic pressure on themselves and general self acceptance tend to be strong issues that will need to be faced if weight loss is to occur.

An underweight teenager needs to be addressed in the same manner with regard to the holistic approach, because the same emotional issues can also cause weight loss.

In terms of the food aspect, it could be that many females are weight conscious, so are trying to stick to chicken salads with no carbohydrates. This is a recipe for disaster in all body systems and performance (due to low muscle density and power).

For underweight males it could be that they are just expending far more energy than they are eating. In both cases, nutrient-dense foods are again important but the amount of carbohydrates, proteins and fats in the diet need to be increased. For this group, the post training meal is going to be especially important in order to reload the muscles for performance.

Morning of: Breakfast 2-3 hours before-hand ( the least ideal is 1.5 hours – some people are fine with this) Sustainable carbohydrates – like oats ber-ries and banana with milk/ yoghurt.

racE day fuElling

Protein source – like an omelette with spinach or boiled eggs with avocado (what-ever is easiest) If events are close together or you have long wait times between breakfast and your race here are some ideas for different time gaps that will help nourish you while not putting stress on your digestive system.

Homemade protein bar Bananas – yellow (best thing ever) and red grapes Stone fruits – peach, apricots, plums – if in season (otherwise canned peaches are fine) Dried fruits – apricots / dates (better than lollies) The only processed item I would say is all right – Up and Go Coconut water – perfect for long hot days and when sweating a lot to replace electro-

lytes (or a burst of natural sugar, vitamins and minerals).noTe: after racing leave 10 – 15 minutes for your digestive system to kick in again. As mentioned above when stress is put on the body (this includes physical) the function-ing of your “rest and digest” systems slows down, because at that time you do not need to be digesting food. So wait until your body has calmed down and moves back into a more rested state, then eat, to ensure proper digestion.

Do not rehydrate until after eating. Water has a pH of 7 (neutral). Our stomach is a pH of 1.2 (highly acidic).

Our stomach acid needs to be this high in order to break down food, so that it is in small enough particles for digestive enzymes to work to and nutrients to be absorbed more efficiently (remember the particle size also comes down to the amount of chewing we do initially).

Drinking water dilutes the acid, so bigger particles go into the small intestine. The digestive enzymes have to work harder to

break down the particles, and often aren’t very efficient, therefore increasing the likeli-hood of malabsorption problems.

Any of the above snacks or slower digesting snacks which include fats. Hummus or Ric’s Peanut Butter and rice cakes Nuts like almonds (14- 16 is a good serving) and/or small sizes of the following: roast pumpkin, roast beetroot, feta and spinach salad Bread and rice will weigh you down but a small wrap with chicken would be okay.

note: These ideas are only to be had in more snack size portions if the breaks are long.

What we fuel our bodies with plays an extremely important role in body function and sport performance.

I hope this has given all you fitness junk-ies (like me) food for thought.

www.fuelnutrition.co.nz

largEr brEaks: (up to 3 hours)

Easy to digEst rEfuElling aftEr/bEtWEEn racEs– small brEaks (30 minutEs)

largEr brEaks: (up to 3 hours)

Easy to digEst rEfuElling aftEr/bEtWEEn racEs– small brEaks (30 minutEs)


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Relay For Life is an inspiring community event that brings together people of all ages and backgrounds.

Below: The Candlelight Ceremony is a chance for relayers to remember loved ones lost to cancer.

Doctors operated on Iain in June 2013 and again in May 2014, to remove what they thought was a benign tumour near his spine.

However, within a month of the second operation, results of biopsies taken from the nerve confirmed the tumour was an aggressive soft tissue sarcoma - cancer.

“When the news came back none of the options were good. They ranged from bad, to really bad, to extremely bad.”

Iain’s wife Sue worked at the Waikato/Bay of Plenty Cancer Society and knew there was a wide range of free support services for people with cancer. She put Iain in touch with Helena Stewart, a Cancer Society liai-son nurse.

“Helena came and saw me several times and we had some really good chats. Surgeons tend to be rather blunt and matter-of-fact, but Helena was able to answer my questions and put things into context for me,” said Iain.

Helena also applied for a grant so Iain could receive six free counselling sessions, as well as counselling for Sue and a recom-mendation for specialist children’s support for 11-year old Marius. Iain is also to resume Cancer Society support group meetings.

“Counselling helped me to put plans in place, and compartmentalise everything so I could deal with it, rather than sweeping it into a corner,” said Iain.

Unable to drive for several months and

Iain and Sue; committed to making memories for each other and their children.

with Sue working full-time Iain made use of the Cancer Society’s driving service to take him to hospital appointments and scans.

Once back on his feet he went to the Can-cer Society’s Lions Lodge for a therapeutic massage. “I was feeling really low and the massage was so relaxing it helped me clear my mind and refocus.”

Iain continued to receive intensive radio-therapy right up until a third operation in October 2014.

“The radiotherapy seems to have done its job and for now I’m cancer-free,” he said.

Iain’s father passed away from cancer when Iain was 17 but the memories of camp-ing, holidays and time together still comfort him in times of sadness.

“Since my diagnosis Sue and I are just trying to build memories for each other and the kids. Material goals are not important anymore.”

In fact, Iain and Sue renewed their wed-ding vows in November.

Residual nerve damage has left Iain with no feeling in a large part of his right leg but instead of giving up on some of the things he enjoys doing, he now changes the way he does them.

His personal experience of the support provided by the Cancer Society has inspired him to register a team for the 2015 Relay for Life fundraiser. Leaning on his crutch Iain aims to “hobble” round as many laps of the track as possible.

“I’m in a position now where I want to give something back to the Cancer Society for what they’ve done for me.”

Relay For Life is a community event where teams keep their baton moving around a track overnight raising funds for the Cancer Society. This year’s 22-hour relay is being held on March 7 - 8 at a new venue, the Heri-tage Village at Mystery Creek Events Centre.

Less than a year ago Iain Ings was a football coach, a fitness enthusiast, and an avid camper. Today he coaches from the sidelines, uses a crutch to get around, and has swapped the tent for a caravan.


higher level, and help them to keep perform-ing at that level for longer.

Yoga really can be the ‘win-win’ answer that your training programme has been missing.

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After three days the “old skin” started falling off, after seven days I had new hands! I cannot thank you enough, keep up the amazing work.

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Here are 10 reasons why any athlete should get on a mat.

All injuries, chronic or acute, are the result of some form of imbalance. In athletes, repet-itive use of specific muscle groups leads to them become stronger but also tighter, while other muscles are relatively weak, stretched and/or underemployed.

Over time such imbalances set athletes up for injury. Tight muscles start to pull joints out of alignment, placing unsustainable loads into vulnerable areas. Overly tight muscles also don’t have any additional range of motion to absorb the shock of sudden impacts or movements (such as tackles or lunges). Weaker muscles, not prepared to handle unexpected loads, can be strained and injured.

Yoga is an excellent tool for addressing these imbalances, developing strength/sta-bility and range of motion/flexibility where it is needed to shore up muscle groups and joints, improving alignment and function, and reducing the likelihood of injury.

Yoga teaches athletes to tune in very closely to exactly what the body is doing and feeling at each moment. Improved body awareness has many benefits such as devel-oping proprioceptive skills, moving more efficiently with greater coordination, becom-ing more aware of postural or movement ‘habits’ that may need correcting, and being more attuned to the body’s condition so you know when to ‘pull back’ to avoid injury.

The role of breathing in sports perfor-mance can be so easily overlooked, yet is very powerful. Breathing fully and more efficiently, and coordinating movement and breath can all improve an athlete’s perfor-mance. Working with the breath is absolute-ly central to yoga – without continual focus on the breath yoga becomes little more than ‘stretching’.

Yoga teaches to use the breath in different ways for different needs, from remaining focused while under physical challenge, to learning to relax more deeply. But even just learning to be aware of how you breathe can be very beneficial in itself.

Just about every sport requires a good deal of ‘core strength’; but not many of them actively work on developing that strength in a holistic way. Yoga places much emphasis on developing core strength and stability.

More than simply working with the super-ficial (outermost) abdominal muscles, yoga

helps develop deep core strength that will help athletes drive power through their legs, improve their balance and also support the lower spine.

Improving flexibility is arguably the most well known benefit of yoga.

From an athlete’s perspective this is not about simply pursuing ‘flexibility for flexi-bility’s sake’.

Ensuring you maintain a good range of motion means you can perform more effi-ciently, keep the body in balance and reduce the chances of injury.

Sports training inevitably leads to stron-ger, tighter muscles, and yoga offers a very effective way to keep this in check.

Hand-in-hand with flexibility comes developing strength. Yoga offers an excellent system for developing holistic, fully body strength, using your own body weight as resistance.

Yoga poses are performed with great awareness and attention to form and alignment, and as such are highly effective for building balanced strength and stability through every muscle and joint.

Yoga develops ‘balance’ – in the broadest sense of the word. From a physical stand-point, balancing poses that require you to be on one leg, your knees, hands, forearms, shoulders, head or any combination of these develop your physical balance skills, which can directly benefit your sports performance.

More broadly, yoga balances the body and the mind through developing greater overall awareness and mindfulness.

Recovery has a crucial role in a balanced training regime. Practising yoga can speed the body’s recovery times. Gentle ‘active recovery’ such as stretching, restorative poses, meditation or simply breathing are all valuable tools to help the athlete’s body recover more efficiently.

All physical factors being equal, in a sporting competition the difference between a top podium finish and ‘somewhere else’ often comes down to the mental focus and discipline of the competitor.

Yoga (being, as you have just read) is about a lot more than just stretching and teaches athletes to develop mental focus. Through yoga athletes can develop the ability to

BY sarah macdonald

Ten reasons why athletes should do yoga

remain completely focused in the present moment and the task at hand, being at once both acutely aware of every movement of and sensation within the body, and also the state of play in the wider field.

Ultimately, this is what it’s all about: Improved sporting performance.

By helping athletes keeps injury-free, develop greater awaress of body, breath and movement, maintain a healthy balance of strength and flexibility within a well-aligned muscular-skeletal system, recover more effi-ciently, and develop excellent mental focus, yoga can take any athlete’s performance to a

Athletes of any level can benefit from practising yoga. In fact, the more serious you are about your sport, the more seriously you should consider putting some yoga into your training programme.

Sarah MacDonald is New Zealand’s only certified Yoga for Athletes instructor. She specialises in helping athletes maintain physical balance and mental focus. Sarah has worked with athletes of all levels, from school students through to some of New Zealand’s most elite athletes, including Olympians and world champions. www.balanceyoga.co.nz

1# inJury prEVEntion

6# WholE body strEngth

7# balancE

8# fastEr rEcoVEry

9# mEntal focus

10# improVEd sporting pErformancE

2# body aWarEnEss

3# brEath aWarEnEss

4# corE strEngth

5# improVEd rangE of motion (flExibility)


P 07 849 9899 | www.fairview.co.nzTHE ALL NEW MAZDA 3 IS HERE

Fitness Journal’s Out and About page

is proudly sponsored by Fairview Mazda

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Out and abOut1 Mountain biking action from St Peter’s School.

2 The UniRec crew enjoying Wintec’s O Week festivities.

3 Connor Moore, eventual winner of UniRec’s fittest Wintec student 2015 competition.

4 Hamilton equestrian Sarah Moore.

5 Hamilton City Hawks running team.

6 Student enjoying UniRec’s fittest student competition at Wintec.

7 Action from Waikato Badminton.

8 UniRec’s Erin Mascelle putting Wintec students through their paces at O Week.

www.facebook.com/fitnessjournalwaikatowww.fitnessjournal.co.nz fitness journal March 2015 21Nobody knows Waikato sport like LodgeVisit Lodge.co.nz for all you need to know about buying or selling in Hamilton.

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Cheers tO Our Champs1 Halberg champions Hamish Bond and Eric Murray.

2 Hillcrest High School equestrian team.

3 Abi Denton (St Peter’s School).

4 Hamilton City Hawks Masters Men gold winning team at National Road Relays.

5 Corina Tweedie winner of the Open Girls WSS Skate Championships.

6 Athletics star Harry Ewing (St Peter’s).

7 Goalie Hazel Burroughs (Hillcrest High) selected 2014 in the NZ U18 squad.

8 Tyla Cushion, Sport Waikato Secondary Schools Motocross Sportswoman of the Year 2014.

9 White water rafting (Hillcrest High School students).


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Shifting to Taranaki has been a great move for Chiefs midfielder Charlie Ngatai. When Taranaki became part of the Chiefs region, Ngatai - who

had already picked up his first Super Rugby title with the Chiefs - went on to add an ITM Cup Premiership title to his resume (thanks to Taranaki’s emphatic 36-32 win over Tasman in front of an impressive sold out Yarrow Stadium).

Despite being part of the triumphant win, Ngatai couldn’t celebrate his team’s euphoric achievement in the same manner as his teammates, because he and fellow Chiefs players Marty McKenzie and Mitch Crosswell were on the red eye plane to join the Maori All Blacks.

The 24-year-old was honoured with the prestigious role of being the Maori All Blacks captain, joining an elite group of highly respected rugby men including fellow Chiefs players Liam Messam, Errol Brain and Tane-rau Latimer.

To cap off a stellar year Ngatai was a final-ist for the 2014 Tom French Memorial Maori Player of the Year, alongside Chiefs team-mate Liam Messam and All Black halfback Aaron Smith, who won the award.

Born in Gisborne, the versatile midfielder first started playing rugby at the age of four. His first team was the Ngatapa Nippers and

Chiefs Chat: Riding high NgataiCharlie Ngatai has an impressive resume – and it’s not all about rugby. Sure he is a key member of the Chiefs and has captained the Maori All Blacks, but he’s also fast on his feet and a proud father of two.

the highlight was playing with his cousins.He went to Te wharau Primary School

where his love of all sports quickly stood out. His priority was eating his ham and cheese sandwiches before getting some sports gear out to play with his mates.

His dad and his uncles fed Ngatai’s natural sporting talent by adding some fine tuning and plenty of encouragement. His uncle Dave Ngatai played rugby with former Chiefs coach Wayne Smith in Canterbury so knew talent when he saw it.

He went into the school rugby system and was recognised for his all-round sporting achievements when he won Sportsman of the Year in his last year at primary school.

Ngatai attended Gisborne Boys’ High, be-coming serious about rugby when he made

the first XV in fourth form (he covered both fullback and first five).

Ngatai also proved he was fleet of foot. Competing in the Youth Olympics in Australia in sprinting, he ran 100m in 11 seconds flat.

In his last year of high school he made his

“A national age grade sprint champion, he has the pace and skill set to play multiple positions effectively. Has a prodigious boot.” – Dave Rennie

Vital stats

Position: midfield back

height: 1.86m

Weight: 100kg

DoB: 17.08.90

Province: Wellington

suPer rugBy Points: 320

suPer rugBy DeBut: 2011 v chiefs (hurricanes)

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debut for Poverty Bay as fullback. He was in the Hurricanes wider training squad in 2010, earning a call up to the New Zealand U20s side, where he was part of the Junior World Champion winning side under the guidance of Chiefs coach Dave Rennie.

After earning his first super rugby full contract for the Hurricanes in 2011, Ngatai remained there for two years before an opportunity came up at the Chiefs.

When Dave Rennie, his former NZ U20s coach, asked if he would like to move north, the speedy midfielder admits to being keen to reunite with Rennie, gain more opportu-nity and move closer to home.

It proved to be a big year with the birth of his first child, followed by winning the Investec Super Rugby title.

When he has any spare time, which he admits is not much with his rugby commit-ments, Ngatai returns to his East Coast roots and is a keen outdoorsman.

He enjoys hunting, fishing and diving when the chance arrives but won’t give away any of his secret spots.

This year Ngatai hopes to repeat the successes of 2013. He and his partner Gaynor have recently had their second daughter Ma-kaea, so he is keen to repeat the year when his daughter Kerehi was born with another Super Rugby title.

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Ngatai also proved he was fleet of foot. Competing in the Youth Olympics in Australia in sprinting, he ran 100m in 11 seconds flat.

quick quEstions With charliE ngatai

If you weren’t a rugby player, what would you be doing? Building or farming

Who was your favourite player as a kid? Christen Cullen

What event would you go to the olympics for (no sevens allowed)? 100 m/200m

Who is your favourite sportsperson outside rugby? Usain Bolt

What’s your go to meal in the kitchen? Roast pork

Who is the best singer in the team? Hika

What’s your favourite movie quote? ‘Hasta la vista baby’

What would you spend your last $10 on? Lollies

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thanks to chiefs and Fitness Journal, we’ve got a fantastic faMily priZE pack up for grabs. this includes a family pass to the chiefs versus cheetahs match on saturday March 28 at 4.30pm, a family pass to the chiefs versus blues Match on Easter sunday on april 4 at 7.35pm, plus two kids goodie bags (for the kids, not the adults)!

family fun with the chiefs

see the chiefs in action at Waikato stadium and bring the family to cheer them on.

to EntEr: email your name, address and contact phone number to [email protected] with chiEfs in the subject line, or go to www.fitnessjournal.co.nz. Entries close Monday March 23.

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WIN dinner with three Chiefs players. Take a selfie in front of the Limited Edition Chiefs Amarok at any Chiefs home game and post to www.facebook.com/ebbettvolkswagen to be in to WIN.

New Waikato Rugby Union general manager

Former Waikato representative Blair Foote (right) has been appointed new general manager of the Waikato Rugby Union.

The 41-year-old is currently general manag-er at C F Reese Plumbing in Hamilton and is set to replace outgoing WRU general manager Graham Bowen at the end of this month.

Blair boasts an extensive commercial and management background which includes more than a decade of experience in various managerial roles; an ideal fit to guide Waika-to Rugby Union into the future.

No stranger to wearing the Waikato co-lours, Blair made 17 appearances for Waika-to between 1995 and 1997, and also repre-sented Thames Valley and North Harbour.

The former national age group rep also played sevens for New Zealand and a three year stint of professional rugby with the Exeter Chiefs in England.

Blaire is delighted to be returning to his old province.

“The Waikato Rugby Union is a proud pro-vincial union with a strong history and I am looking forward to playing a part in building

on that legacy in the coming years,” he says.Waikato Rugby Union chairman Phil Har-

ris is happy the thorough selection process of the board has produced a candidate of Blair Foote’s calibre.

“We believe Blair is a great fit for our union and I am confident his combination of leadership and business prowess will help us to further develop the organisation,” says Phil.

“I would also like to acknowledge our outgoing general manager Graham Bow-en and thank him for his contribution during his seven year tenure. In particular his strong input into club rugby has had a positive impact, and his unfailing commit-ment to develop our youth has seen Waikato over-represented in national youth teams in recent years.”

Blaire officially takes up his new role on March 30.

Photo: SPortPix.co.nz


Kiwi creativity is second to noneIt’s New Zealander’s ability to look at things differently that drives ingenious new ideas both on and off the field. Gallagher is a proud major sponsor of the Chiefs.


To me, the most value to be gained from the show is attending the free lectures. There are usually a range of speakers about topics

ranging from how to cook safely, to under-standing the low fodmaps diet to how to get enough nutrition in your diet.

Other than the free seminars, you’ll find loads of vendors keen for you to try their allergy-friendly products. And wow, what a selection of yums!

The range of gluten and allergy-free foods has increased dramatically during the last five years. It’s now easier than ever to find processed food to meet your foodie needs.

However, being overly-reliant on processed allergy-free food is a somewhat dubious practice for two reasons:• Allergy-free food is significantly more expensive than other food because it has usually been produced with more costly ingredients in a facility that is allergy-free• Processed food often contains additional preservatives, additives and colourings that aren’t necessary and may be detrimental to your health

Living totally without processed food would be hard, and I’m not suggesting you do this, unless you’re super-keen. However, a healthy approach would be to largely eat naturally allergy-free foods (e.g. meat, vegetables, legumes and/or whatever whole foods you can handle in your diet), and use processed food only in moderation.

When you’re shopping for allergy-friend-ly processed food, have a good read of the ingredients label. If you have food allergies, you don’t want to put more stress on your system than necessary by adding in a load of sugar, additives, colourings or preservatives.

Many processed foods include an ingre-dient list with numbers and fancy names. Deciphering what these mean and whether they contain an allergen that will make you

BY christina stEWart

Glutey GirlThis month I’m super-excited about attending the Gluten Free Food and Allergy Show (Claudelands Event Centre (March 21-22). I’ve been before, and it’s worth a gander, especially if you’re new to the food allergy world.

ill is very important. If gluten is a problem for you, I recommend buying the two guides (which are pretty cheap) from the Coeliac New Zealand website ‘Reading food labels’ and ‘Ingredient list handbook’. I keep a copy of them in my handbag, and still refer to them on a regular basis. If you have other allergies/intolerances, Google is your best friend for finding out exactly what is in the food you’re eating.

Importantly, if you’re severely allergic to a food item (or are coeliac) you should avoid any processed food with the warning ‘may contain traces of …’ or ‘processed in a factory containing …’ as these types of products could potentially lead to a lot of pain.

www.gluteygirlinthetron.com

and freeze in containers for handy reheating and adding to stews.

One of the cheapest, most nutritious meals i make on a regular basis (especially in the winter) is stew.

you can use cheap cuts of meat and whatever vegetables you have in the pantry. in the weekend i only had kumara, but most root vegetables would be great (although i haven’t had any success with potato in a slow cooker). celery and other slow to cook veges would also be yummy, and you can add whatever herbs and other flavourings to suit your taste and food allergy requirements.

here’s my recipe for a gluten-free, dairy-free beef stew.

Eating with food allergies can be super expensive. but there are ways to make life more affordable.

investing in a slow cooker is a definite must for people who want to save money while living as a coeliac or with other food-challenged people.

i have no particular preference for brand, and it’s worth shopping around to find one that will suit your family’s needs.

in my opinion - the bigger the slow cooker, the better because then you can make bulk meals. Our slow cooker is a biggie that takes up a lot of space in our small kitchen, and gets a real hammering during the winter. i make chicken broth in bulk in my slow cooker on a fortnightly basis

ingrEdiEnts 1 kilo gravy beef, chuck steak or any other meat that likes to be slow-cooked approx 1 cup of chicken broth – see my recipe below. approx 5 large kumara or a mix of other root vegetables e.g. yams, carrots, parsnipsadd salt and pepper and any herbs you like, to season.

mEthodchop the root vegetables to roughly bite-sized pieces and throw them into the slow cooker. slice the meat into chunks and add to the slow cooker along with the chicken broth, salt, pepper and herbs.cook for 6-8 hours on low until meat and veges are tender. serve with green veges. Voila!

note for low-fodmaps diet followers: up to half a cup of kumara can be eaten per day on a low fodmaps diet. fortunately i haven’t had any prob-lem with kumara, but if you do, make sure you limit your intake or switch around with other safer root vegetables.

ingrEdiEnts:chicken carcass (a whole one - as big as you like)salt and pepper to taste

¾ fill the slow cooker with water, add the ingredients and cook for a few days. You can freeze portions to use in stews and as flavouring for other meals, or you can drink the broth straight as a gut-healing tonic.

Chicken broth

Beef stew

Gluten-free, dairy-free beef stew

i’M nO saint, so there are definitely a few processed noms in my kitchen. here’s a sneak peek into what’s often on my to-buy list at the supermarket:

good quality brEad i personally like purebread’s young buck bread which is grain free, gluten-free and dairy-free (buy it through their website). i cook toast every day to have with eggs for breakfast. you can buy a range of gluten-free/dairy-free breads from most supermarkets, so have a scout around for a product that meets your needs.

kumara/thick cut chips these are a yummy snack for special occasions

soy yoghurt sure soy is reportedly not the healthiest of foods, but it’s another treat i like to have in the house.

tamari or WhEat-frEE soy saucE It’s hard to get flavour when you’re allergic to just about everything. i use tamari a lot when cooking.

Food for thoughtThe Gluten Free Food & Allergy Show is on in Hamilton this month, at Claudelands Event Centre on Saturday and Sunday, March 21-22 from 10am-5pm.

The event invites companies with allergy-friendly products and services to demonstrate their products and share information.

Experts such as Allergy NZ and Coeliac NZ are available all weekend.

Free seminars include:• Gluten-free baking and how to adapt recipes• Understanding food allergy and intolerance

• How to get the nutrition you need when you have allergies or intolerances• Diagnosing and managing IgE mediated food allergy• Living with irritable bowel syndrome (IBS)• Tips, tricks and essential ingredients for a FODMAP-friendly life.

Entry is $10 and kids under 10 years are free. Ticket sales start from 9.30am and the doors open at 10am.


But perhaps you haven’t really taken it to heart. The problem is that this knowledge doesn’t always trans-late into actions, and rather than

starting an exercise programme or drinking a freshly prepared green vegetable juice, many of us do not take the important step to lifestyle changes.

This month I’m looking at the physical processes at work in the act of digestion, some possible causes of why your digestive system may become unbalanced, and what to do if it does become unbalanced. One of the outcomes of being unbalanced is irritable bowel syndrome.

A properly functioning digestive system is one of the steps to stop or avoid an irritable bowel. When your digestion improves so will your energy, immunity and general wellbeing.

The short definition of digestion - you put food or liquid into your mouth, swallow it, and your body breaks these molecules down into a size it can absorb. What your body doesn’t use is excreted as waste.

Your body receives help breaking down food from the organisms that live in your gut (intestinal flora). These bacteria, yeasts, and fungi can produce beneficial waste products as they feast on your digesting food, such as B and K vitamins which your body needs. They also function to break down some foods that your body cannot absorb by itself (they change carbs into simple sugars and proteins into the component amino acids).

But when you eat too many grains, sugars, and processed foods, these foods serve as fertiliser for the bad bacteria and yeast, which causes them to rapidly multiply. One of the best things you can do for your health, including your digestive health, is eliminate white refined sugars and processed foods as much as possible.

Irritable bowel syndrome (IBS) is a com-mon disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloat-ing, gas, diarrhoea and constipation. It is a chronic condition that needs to be managed long-term.

Only a small number of people with IBS have severe signs and symptoms. Some peo-ple can control their symptoms by managing diet, lifestyle and stress.

The signs and symptoms can vary widely from person to person and often resemble those of other diseases. Among the most common are:• Abdominal pain or cramping• A bloated feeling• Gas• Diarrhoea or constipation — sometimes alternating bouts of constipation and diarrhoea• Mucus in the stool• Feeling sick (nausea)• Headache• Backache• Feeling quickly full after eating• Heartburn

For most people, IBS is a chronic condi-tion, although there will likely be times when the signs and symptoms are worse and times when they improve or even disappear completely.

Triggers vary from person to person.

The advice about fibre in treating IBS has changed over the years. Fibre (roughage - and other bulking agents) is the part of the food which is not absorbed into the body. It remains in your gut and is a main part of stools. There is a lot of fibre in fruit, vegeta-bles, cereals, wholemeal bread, etc.

Some research studies have shown that a high-fibre diet helps symptoms in IBS; others have shown the opposite. In some people, perhaps particularly those with constipation, a high-fibre diet definitely helps. In others, often those with diarrhoea, a high-fibre diet makes symptoms worse. If you keep a symptom diary, you can work out which is true for you. Then adjust your fibre intake accordingly.

What seems to be the case is that the type of fibre is probably important. There are two main types of fibre - soluble fibre (which dissolves in water) and insoluble fibre. It is soluble fibre rather than insoluble fibre that seems to help ease symptoms in some cases. So, if you increase fibre, have more soluble fibre and try to minimise the insoluble fibre.

Dietary sources of soluble fibre include oats, nuts and seeds, some fruit and vegeta-bles and pectins. A fibre supplement is also available from health stores.

Insoluble fibre is chiefly found in corn (maize) bran, wheat bran and some fruit and vegetables. In particular, avoid bran as a fibre supplement.

Recently, it has been discovered that a low-FODMAP diet may help some people with IBS.

FODMAP stands for Fermentable Oli-gosaccharides,Disaccharides, Monosac-charides, and Polyols. These are a group of carbohydrates found within foods, which may make IBS symptoms worse. Examples of foods to avoid in a low-FODMAP diet include:• Certain fruits, such as apples, cherries, peaches and nectarines.• Some green vegetables, such as peas, cabbage, broccoli and brussels sprouts. Artificial sweeteners.• Foods high in lactose, such as milk, ice cream, cream cheeses, chocolate and sour cream.

If you wish to try a low-FODMAP diet, you could discuss this with a natural health professional.

Probiotics are nutritional supplements that contain good germs (bacteria). That is, bacteria that normally live in the gut and seem to be beneficial. Taking probiotics may increase the good bacteria in the gut which may help to ward off bad bacteria that may have some effect on causing IBS symptoms.

Current guidelines about IBS include the following points about diet, which may help to minimise symptoms:• Have regular meals and take time to eat at a leisurely pace.

digEstion

What is irritablE boWEl?

fibrE

probiotics

BY monica Van dE WEErd

Digestion and irritable bowel

syndromeYou’ve probably heard the advice that eating healthier, exercising and

relieving your stress, all facets of a healthy lifestyle, can help prevent disease.

• Avoid missing meals or leaving long gaps between eating.• Drink at least eight cups of fluid per day, especially water or other non-caffeinated drinks. This helps to keep the stools (faeces) soft and easy to pass along the gut.• Restrict tea and coffee to three cups per day (as caffeine may be a factor in some people).• Restrict the amount of fizzy drinks that you have to a minimum.• Don’t drink too much alcohol. (Some people report an improvement in symptoms when they cut down from drinking a lot of alcohol.)• Limit fresh fruit to three portions (of 80g each) per day.• Avoid eating onions and garlic.• If you have diarrhoea, avoid sorbitol, an artificial sweetener found in sugar-free sweets (including chewing gum) and in drinks, and in some diabetic and slimming products.• If you have a lot of wind and bloating, consider increasing your intake of oats (for example, oat-based breakfast cereal or porridge) and linseeds (up to one table spoon per day). You can buy linseeds from health stores.

www.naturallyhealthy.co.nz

thE loW-fodmap diEt


Café Inc, is Waikato’s best café for the largest selection of gluten free yummy’s, so much so we take pride in being 99% gluten free.

The Inc stands for inclusive of everyone. We are a café that prides ourselves on offering Allergy friendly dishes that can

be enjoyed by everyone, allergy’s or not. We also take pride in providing REAL food that is

not full of additives and preservatives. We do this by making the bulk of our dishes in house and only source local ingredients from people who are passionate about their products. Not to mention award winning coffee.

What is Café Inc?

You can find us in the new Rototuna shopping centre next to Lonestar

Dr Bob Anderson, a New Zealand gastroenterologist involved in the research, said that if a similar study was conducted in New

Zealand it would likely identify 65,000 Kiwis have the disease, yet 75 percent have no idea about it.

What is coeliac disease?Coeliac disease is a permanent, autoimmune disorder caused by an intolerance to gluten which is found in wheat, barley, oats and rye.

This intolerance to gluten causes the body to produce antibodies which damage the lin-ing of the small bowel and make it impossi-ble for the body to absorb vitamins, minerals and other nutrients from food. Both genetic and environmental factors play important roles in coeliac disease and coeliac disease is hereditary.

Each year thousands of new cases of coeliac disease go unnoticed because the symptoms and diagnosis of the disease are not clear cut. Symptoms can occur in all groups and may include diarrhoea, fatigue,

Tens of thousands of Kiwis are suffering from coeliac disease unknowingly. A recent Australian population study has revealed that coeliac disease is 40 percent more prevalent in women and 25 percent more prevalent in men than previously thought.

Coeliac disease: a hidden issue in New Zealand

weakness, bloating, nausea, flatulence, weight loss or constipation. All of which are common symptoms of a wide range of conditions.

‘Thousands of people go to their GP each year because they feel sick and tired,” says Coeliac New Zealand president Terry Hoskins.

“Being sick and tired are symptoms of so many conditions as well as our ever-increas-ing busy lifestyles. However, if someone has been this way for a long time they should ask their GP for further investigations to be done,” he said.

Early diagnosis is essentialAs coeliac disease prevents the absorption of essential nutrients, long-term risks from un-diagnosed or untreated coeliac disease may include chronic poor health, osteoporosis, infertility, depression, dental problems and may increase the risk of gastrointestinal and oesophageal cancer.

In children long-term risks include a lack of proper development, short stature and

if you suspect you have coeliac disease, it is important that you should stay on a normal gluten-containing diet.

a gluten free diet should not be started as it will interfere with es-tablishing the correct diagnosis. a diagnosis cannot be made simply by you trialling a gluten free diet and feeling better/symptom free. if a gluten free diet has already been adopted, the tests used to diagnose coeliac disease are unreliable, and

can be falsely negative. if gluten has been removed from

the diet, a normal diet must be re-sumed for at least six weeks before testing. During this ‘gluten chal-lenge’, a minimum of four slices of wheat based bread (or equivalent) should be consumed each day (for adults) (two slices of wheat based bread each day for children).

it is important the gluten chal-lenge is carried out properly to ensure reliable testing results.

diagnosis of coEliac disEasE

behavioural problems.It is important that if you think you have

coeliac disease to first talk to your doctor. You should mention if a relative has coeliac disease and/or dermatitis herpetiformis (an associated condition) or if you or a family member has been treated for anaemia. There are number of ways that you can test for coeliac disease:

• Blood tests • Biopsy/endoscopy• Gene testing • TreatmentAfter a confirmed diagnosis, coeliac dis-

ease is treated by a lifelong gluten free diet. By specifically removing the cause of the dis-

ease, this treatment allows all abnormalities, including the lining of the small bowel to recover completely.

As long as the diet is adhered to strictly, no problems should occur. An initial few weeks on a gluten-free diet which also has a low cow’s milk content (to lower the lactose sugar intake) may be warranted as this will allow the bowel lining to recover and replace its normal quantity of the enzyme lactase, which splits or digests lactose sugar before absorption.

In a small number of coeliacs the enzyme lactase may slowly recover and the need for low or no cow’s milk content in the diet may persist for some time.

Auckland Kids’ Club members enjoy a great day making gluten free pasta, pizza and muffins.

WIN WIN WIN

Poppy & Olive is a New Zealand collection of tasty treats, including organic coconut butter; almond

butter; almond, brazil and cashew butter; chocolate hazelnut butter and organic coconut butter.

Coeliac and passionate baker Sophie Williamson decided to quite her governmentj ob and leave behind financial security to follow her passion and venture into the world of the unknown; and so Poppy & Olive was born.

“I have always enjoyed visiting local farmers’ markets and have

fond memories of going with my grandmother as a young girl. I began by opening my own stall at the Howick Markets in Auckland, selling nut butters and gluten-free baked goods.

“However, my passion for and dedication to a healthy lifestyle soon had me at odds with the unhealthy (albeit delicious) baked goods I was selling. This lead to the elimination of the baked-goods, and allowed me to focus on my healthy nut butter range, introducing my now best selling, organic coconut butter.”

www.poppyandolive.co.nz

EntEr to Win a Poppy & Olive coconut butter and almond, brazil and cashew butter.

Email your name, address and contact phone number to [email protected] with pOppy & OliVE in the subject line, or go to www.fitnessjournal.co.nz.

Entries close Monday March 31.


Boasting arguably the Waikato’s biggest range of gluten free products, New World Rototuna has made a commitment to grow our range to meet the needs of all gluten intolerant consumers.

PLUS, find us on the New World stand at this year’s

Gluten Free & Allergy Show March 21-22, Claudelands Events Centre, Hamilton.

Our Gluten Free range is bigger

& better!

Rototuna

CNZ is a not-for-profit or-ganisation formed in 1973 to promote the welfare of chil-dren and adults who have been medically diagnosed with coeliac diease, dermati-tis herpetiformis and persons who on medical advice are required to follow a gluten free diet.

CNZ works closely with a huge variety of stakeholders including members, health professionals, educators,

government and gluten-free manufacturers. CNZ have 42 support groups nation-wide with more than 3000 members.

Coeliac New Zealand will be at the Gluten Free Food & Allergy Show in Hamilton on March 21 and 22.

www.coeliac.org.nz

Coeliac New Zealand (CNZ)

‘coeliac disease is rare’...mythResearch shows that in fact coeliac disease affects 1 in 100 people in NZ, making it much more common than previously thought. Under-diagnosis is a significant problem, with only 1 in 8 people being diagnosed.

‘coeliac disease is a simple food intolerance’...mythCoeliac disease is not a food intolerance or a food allergy. It’s an autoimmune disease which means the body’s immune system reacts to gluten by attacking its own tissues. In coeliac disease, eating gluten causes the lining of the gut (small bowel) to become damaged and may affect other parts of the body.

‘only children get coeliac disease’...mythCoeliac disease can develop and be diagnosed at any age. It may develop after weaning onto gluten containing cereals, in old age or any time in between. Coeliac disease is most frequently diagnosed in those aged 40-60 years old. Diagnosis is often delayed; Coeliac research shows the average time is takes for people to get diagnosed is 13 years.

‘you have to have gut symptoms such as diarrhoea to have coeliac disease’...mythCoeliac disease is known as a ‘multi-system’ disorder, which means that symptoms can affect any area of the body. Symptoms differ between individuals in terms of type and severity, and not all symptoms of coeliac disease are gut related. Click here to see a list of the symptoms of coeliac disease.

‘you have to be underweight to have undiagnosed coeliac disease’...mythRecent work has shown that most people with coeliac disease are of normal weight or overweight at diagnosis. Body weight alone should not be used to decide whether or not you should be tested for coeliac disease.

‘you can ‘grow out’ of having coeliac disease’...mythCoeliac disease is a life-long condition. The gluten-free diet is the complete treatment for coeliac disease. If gluten is introduced back into the diet at a later date, the immune system will react and the gut lining will become damaged again. If someone following a gluten-free diet is re-tested for

coeliac disease (antibody blood test, gut biopsy) the tests would be expected to be negative. This does not mean they no longer have coeliac disease, it simply means they are sticking to the gluten-free diet. This is because there is no gluten for the immune system to react against, and hence no coeliac antibodies in the blood. Taking gluten out of the diet allows the damage to the gut lining, detected by the gut biopsy, to heal.

‘a breadcrumb won’t hurt someone with coeliac disease’ ...mythEven very small amounts of gluten can be toxic to people with coeliac disease. Taking sensible steps to avoid cross contamination with gluten is therefore important.

top tips include:• Keep cooking utensils separate during food preparation and cooking • Avoid frying food in the same oil that has previously been used to cook gluten containing foods use a clean grill, separate toaster or toaster bags to make gluten-free toast • Use separate breadboards and wash surfaces thoroughly

‘coeliac disease only affects people of European origin’...mythCoeliac disease affects all ethnic groups, and is common not just in Europe and North America, but also in countries of southern Asia, the Middle East, North Africa and South America.

coEliac disEasE myth bustErsThere is a lot of conflicting and outdated information about coeliac disease. Here are some common misconceptions.

Auckland Kids’ Club enjoy a family day of fun and gluten free food in the park.


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nuts, soy, wheat, seeds, fish and shellfish. • Egg and dairy are the most common triggers in infants• Peanuts, tree nuts and seafood are the most common triggers in older children, teenagers and adults

Food may trigger reactions that range from localised contact reactions of the lips/mouth/tongue, through to generalised reac-tions, including anaphylaxis.

Insect venom is an injected allergen from stinging insects such as bees and wasps. The venom from each of these insects is different, and being allergic to one doesn’t mean you will be allergic to others. They range from localised reactions, which can be large and last for a number of days, to immediate gen-eralised reactions, including anaphylaxis. Because a sting punctures the skin, anaphy-laxis can be rapid, within minutes.

Specific allergies are not inherited, but the

tendency to be allergic is. The potentially allergic infant is one who has one or more allergic parents, grandparents or siblings. The reasons for developing allergies are not entirely known, but any person may develop an allergy at any age.

The best way to prevent symptoms is to avoid what triggers the allergy. The allergic person needs to become very aware of when symptoms develop and take steps to reduce contact with the offending substances.

The Waikato Allergy Clinic deals with a wide range of allergies and can perform

Allergy alertAllergies are very common and affect

about one in three New Zealanders at some stage in their life. There are many different causes of allergies and symptoms can range from very mild to severe and life threaten-ing. Allergies are one of the major factors associated with asthma.

An allergy occurs when a person’s im-mune system over-reacts to the exposure of a substance (allergen). These allergens are found in house dust mites, pets, pollens, foods, moulds and insect stings, etc. An allergen for one person may not be a prob-lem to another person, and everyone reacts differently.

The most common causes of allergic reac-tions in New Zealand are:• Dust mites• Grass pollens• Cats and other animals, • Food, such as peanuts, cow milk protein, egg and soy• Insect stings• Moulds

Airborne triggers are commonly dust mites, pollen, mould spores, cat and dog allergens. Skin contact or inhalation of an airborne allergen can lead to symptoms of skin rash, swelling of the eyes, hay fever and asthma. Airborne allergens are not often a trigger for anaphylaxis.

Food allergens are most often ingested. Any type of food can trigger an allergic reaction. The majority of allergic reactions are triggered by egg, cow milk, peanuts, tree

skin prick testing at any age to determine which foods or inhaled substances are the likely causes. Based at the Waikato Allergy Centre, Dr Michael Becker and Dr Graham Currie specialise in diagnosing and treating allergies.

Investigation and treatment options include: skin prick tests to environmental and food allergens; blood tests; allergen challenges; hydrogen breath testing for sugar intolerances; desensitisation and immuno-therapy programmes.

All methods of investigation and treat-ment are those recommended by the NZ-CIAG and Australasian Society of Clinicial Immunology and Allergy (ASCIA).

For more information on the Waikato Allergy Clinic, visit www.victoriacentral.co.nz

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What is it?The Reishi mushroom is a tough and woody fungus, which has been used as a traditional Chinese herbal medicine for thousands of years.

The mushroom is said to be a health tonic used to promote longevity, and is historically referred to as the “mush-room of immortality”.

One of the oldest mushrooms known to have been used medicinally, it is also known as Lingzhi mushroom.

Ancient royalty drank reishi tea be-lieving its properties encouraged vigor and long life, and would increase their wisdom and happiness.

What does the research say?Scientists have found that the Reishi mushroom has properties which specif-ically support heart and liver function, as well as improving overall immune health.

With anti-fungal, anti-bacterial and anti-inflammatory properties the fungi is used to specifically strengthen

the immune system, also warding off allergies and inflammation.

With such strong immune building and disease fighting properties, the Reishi mushroom is worthy of being incorporated into the diet. The flow-on effects of boosting the immune system are hugely beneficial, presenting major implications for those suffering from diseases where the immune system is compromised.

It is also believed to support general wellbeing and memory.

It is rarely used in cooking due to its bitter woody taste and is primarily used for medicinal purposes.

Matakana Superfoods sells Reishi mushroom extract in a capsule form, and it is recommended that you take one to two capsules per day to improve general vitality and health.

Key benefits: Immune support Memory General tonic for vitality

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thanks to matakana superfoods, we have a 90-day supply of reishi mushroom capsules to offer one lucky Fitness Journal reader.

to enter, email your name, address and contact information to [email protected] with the word reishi in the subject line, or visit www.fitnessjournal.co.nz

entries close march 31.

Reishi Mushroom capsules

Fitness Journal recently featured Ashleigh and Kellee and their commitment to helping others live a healthier lifestyle. This month the pair has decided to offer an awesome Clean Kitchen & Co prize pack for one lucky Fitness Journal winner and a friend.

Why we are offering this prize:At Clean Kitchen & Co, we believe that

health and fitness should go hand-in-hand in order to create an overall wellbeing. Our boot camps not only tackle the fitness aspect, but also incorporate our custom-ised nutrition plans into the six-week expe-rience. As personal trainers, we want to support others in the full journey toward complete health.

What to expect:A fun and well structured six week

boot camp, consisting of two sessions per week, circuit style. All exercises and techniques will be taught.

The location is to be confirmed depend-ing on our competition winner’s location.

Time: early morning, to be confirmed depending on competition winner

The competition winner and friend will be completing the boot camp with a small group of like-minded people.

“We are here to support, mentor and teach you how to incorporate health, fitness and overall wellbeing into every as-pect of life. Clean Kitchen & Co will make it fun, motivational and provide ongoing support for you to reach your personal health goals.”

www.cleankitchenco.co.nz

Kick start a healthier lifestyle with a fantastic Clean Kitchen & Co prize pack – for you and a friend.

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Losing, failing, and things not working out as we hoped, sucks. It can be gutting when our best efforts and hard work fall short of what we

hoped.These setbacks can make us doubt

ourselves (“Am I good enough?) and cripple our motivation (What’s the point?). So how do you pick yourself up when you have the heavy feeling of failure in your heart?

Allow yourself to feel the pain.Are you are telling yourself things like… “I

am too sensitive, I should be coping better, I should be over this?”

Remind yourself that it is a perfectly normal and valid response to feel gutted,

How to pick yourself up after a setback

For every athlete who crosses the line first or wins, there are another 10, 30 or more who ‘lose’. By its very nature, sport has ‘winners’ and ‘losers’. Learning how to cope with losing can be a key to future success. Annemarie Coulson shares her thoughts.

BY annEmariE coulson

humiliated and disillusioned after a setback. Instead of trying to squash these feelings, it can be incredibly healing to stop judging yourself or your feelings as defective. So rather than pretend you are not hurting, allow yourself to feel and express it, so you can move through it.

Don’t add extra pain. It is painful enough to deal with a dis-

appointment without rubbing salt in the wound by making it personal and speculat-ing on what this means about you. E.g. you had a failure, but you are not a failure. If your negative judgments are making you even more miserable, ask yourself

What stories do I believe about myself

and/or my future?Am I sure they are accurate? Is believing this in any way helpful or

motivational ?It is such a relief to drop our stories and

just deal with the primary disappointment and hurt.

Remind yourself of your strengths, not weaknesses.

Are you trawling through your past to dredge up other experiences of failure to con-firm that yes, you truly are the world biggest loser? Instead, remind yourself of times in the past when you successfully overcame obstacles and got through difficult times. What strengths, skills and resources do you have that would help you now?

Reframe the failure. Instead of making this experience a personal “I suck so bad” statement, see this experience as valuable feedback. It’s not a failure of you as a person, just a failure of your method. Which means you need to change your method.

Change your method. Failure is a necessary step in learning,

growing and improving. Every worthwhile achievement is a process of act, fail, learn, adjust then act again. So keep adjusting your plan, try a new method. Keep learning.

Ask for help. When you are struggling with something,

it’s not always easy to figure out a better way.

Annemarie Coulson is a Hamilton-based life coach. She specialises in supporting struggling, sad or stressed clients to make choices and changes that lead to greater happiness and life balance. For more information visit www.lifecoacher.co.nz or phone 021 076 5450.

So reach out to trusted friends, family, coach-es or experts and ask them. They can provide perspective, advice, inspiration, encourage-ment or accountability.

Remind yourself why it’s important. It’s easy to give up on something, because

not doing it is always easier. But giving up means you’re losing something important.

To renew your vigor and perseverance, reconnect with the bigger vision and values that got you excited in the first place.

Take the first step. This is not easy when you are feeling

deeply discouraged and don’t feel like it. So choose something small and achievable and just take one step, any step. It shows you that things aren’t insurmountable or impossible. It starts to dissolve the discouragement, sadness and pain, and is the antidote to the soul-tearing effects of failure.

Perhaps the first step is to seek the support and encouragement of a life coach.

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We’re Runners Too2014 New York Marathon Runner Aaron shares his Marathon Tour Experience

PAN

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November 2, 2014, I achieved that goal. Except the crowd wasn’t ‘thousands’ in

size… it was over two million. And the stadium, was the greatest city on earth. When

you run the New York Marathon you become a sports star, and the most patriotic

people on earth become your biggest fans. No other event on earth can achieve what

this marathon does. No other city on earth could replicate the size of the crowd, nor

their levels of enthusiasm. I ran it. All 42 painful kilometres of it. All ve boroughs

of it. All ve bridges. Battled every gust of bitterly cold wind. High ved, literally

thousands of hands. Heard my name (thanks to it being printed on my t shirt) literally

thousands of times, from thousands of different, yet all uniquely colourful American

accents. “You got this Aaron”, “you’re looking strong” will be phrases I never forget.

Just writing this now, four months later I can feel all the emotions stirring up inside of

me. It’s that powerful.

It’s a strange thing to admit… but I thought I was going to burst into tears dozens of

times throughout the course. Sure some of that was due to pain, every step I took

after the 30km mark was the furthest I had ever run. But a lot of it was

pure emotion.

I distinctly remember crossing the Queensboro Bridge, strange in itself as it’s one

of the few stages of the race where there is no crowd noise, so all you can hear

is the pitta patter of overpriced Asics hitting the tarmac. I was contemplating

quitting, probably for about the fourteenth time, when I saw a wheelchair athlete,

arms obviously burning, pulling himself up the bridge backwards. I was struggling…

but he had it worse, so what was my problem, really? Every time you wanted to

quit, some little gem like that would occur. Maybe it was another amazing piece

of encouragement from a local. Or maybe it was the freestyle rapper in the Bronx

incorporating my name into his rap which was blaring out over his loud speaker on the

side of the road. Or maybe it was coming around another corner, legs burning, cha ng

reaching levels I’d never experienced before (when I got back to the hotel I realised

my inner thighs were actually bleeding from the rubbing) and there was a huge

drummer band roaring. Whatever it happened to be, it got me through.

Seeing 50,000 people suffering… voluntarily, is pretty odd.

Why do it? Initially, I did it because it seemed like a great way to see a city I’d never

been to. New York certainly lived up to that hype as a city. But if I was to give you a

reason to do it, it’s because you’ll never do anything else like it again. You may run

another marathon. But it won’t be the New York Marathon. It won’t be the marathon

that has you waiting around in an army base for ve hours prior to the start in below

zero temperatures thanks to the icy wind which whistled through the course that day.

It won’t be the Marathon that ‘runs on Dunk’ (you’ll understand when you go there).

It won’t be the marathon that hands you a fairly ineffective emergency blanket when

you cross the nish line, only to hand you a far more effective polar eece poncho

about 1km later… Which you wear with pride as you limp to the subway to get back to

your hotel. God that walk hurt. It won’t be in the city that is full of locals who seem

to go out of their way to congratulate you on your efforts the next day, as you proudly

wear your nishers medal in to the Barclay Centre to watch Steven Adams play for the

Thunder against the Brooklyn Netts.

Some of the above sounds terrible, I know. Some of the above sounds amazing.

But all of the above is worth it.

Book your Marathon Tour today. Contact Marathon Tours on on 0800 RUNNING or [email protected] or visit us at www.marathontours.co.nz.


We’re now nine weeks (yes, already) into 2015. New Year’s resolutions more often than not

involve losing weight, eating better and exercising more.

Results from Southern Cross Health So-ciety’s annual health survey showed that: 70 percent of New Zealanders exercise twice or more a week and 29 percent said they have tried diet-ing in the past five years, with the rate amongst females (38 percent) being twice as high as amongst males (19 percent) 70 percent of New Zealanders still believe they should be healthier.

This is where employers can play an important role.

Southern Cross Health Society’s Head of People and Talent Vicki Caisley says we all know resolutions tend to flag after a couple of months of concerted effort, particularly once the holidays are over and work restarts.

“However, it’s reasonably easy for employers and managers to take a pro-active approach to workplace wellness - regardless of the organisation size. And if you want a fit, healthy and productive workforce it’s certainly something that needs to be a top priority.”

The research of more than 2,000 New Zealanders, carried out by TNS on behalf of Southern Cross, also found that: The top two dietary changes people used were cutting down portion sizes (46 percent) and following a low calorie diet (26 percent). The main reason people exercised was to improve their health. However, perhaps not unsurprisingly, there was a female bias towards appearances, with 68 percent of females saying they exercised to reduce weight or improve their appear-

Employers can help workforce stick

to resolutionsance, compared with 47 percent of males. The top two reasons people gave for not exercising more were that they didn’t feel they needed to exercise or that they didn’t have enough time.

Vicki says employers need to work closely with their workforce to find out what workplace wellness options would work best for them.

“These days wellness packages come in a variety of shapes and forms; the trick is to find what will resonate with the people in your organisation.

For example, the research showed that males and those under 40 are more likely to play sports whereas women and those over 40 are more likely to limit consump-tion of unhealthy food to stay healthy. If your workforce is predominantly male you might look at organising workplace sports teams, whereas if you have an older workforce, they may get more benefit out of workplace nutrition seminars.

Vicki says, for all workplaces there are simple, low cost initiatives that can be put in place, such as lunchtime walking groups or swapping out high-sugar con-tents in the snack box.

“From our research we know that about almost a third of workplaces have a snack box or vending machine, and a quarter of people purchase snacks from a nearby shop.

“At Southern Cross Health Society, we took a stand on this by removing vending machines from our offices and providing fruit boxes that are regularly replenished. We believe it’s important that we help facilitate healthy purchases.

“If our people choose to walk out of the building and purchase from somewhere else, that is their choice, but we do all we can to encourage a healthy lifestyle,” says Vicki.

Congratulations to Maxine Heaney (right) of Te Kauwha-ta, the lucky winner of our Fitbit HR competition. We

were inundated (seriously) with entries for this hot prize – obviously lots of peo-ple keen to have a Fitbit HR track their activity and lifestyle patterns.

Maxine works part -time in two jobs; one as a shop assistant at the Post & Of-fice in Te Kauwhata and the other as an office worker at Down Cow Ltd.

“I still find time to pursue my interests in netball which I play competitively twice a week, social cycling with a local group of women, and walking. I am looking forward to the Te Kauwhata Cycle Challenge on March 8, and a group of us are doing the Tora Coastal Walk (Wellington) in March as well.

“The new FitbitHR allows me to keep track of my daily exercise and heart rate and making sure I achieve my targets for these events. It is also great for checking my nightly sleep patterns .

“Thank you Fitness Journal for select-ing me as the FitbitHR winner, it is very much appreciated. Thank you also for the fantastic magazine which highlights the local events and people.”

Fitbit HR winner

Congratulations to our many Fitness Journal competition winners. We’re all about encouraging and inspiring

people and thrilled to be able to provide the means for those to get involved in events and new activities.

This month, we’re cheering on Mike Harris (left), a Hamilton IT account man-ager who won the Fitness Journal/UniRec competition prize of a double pass entry into The Rev cycle event. He entered the 55k event with friend Mark Renner.

A keen runner, Mike has ‘completed loads of running events’ and is an active member of the Hamilton City Hawks.

“My only previous cycling experience was doing a 40km relay leg of the Lake Taupo Cycle Challenge back in 1998.

“The Rev has been on my list of things to do for a long time, so winning this competition got me around to entering.”

“I bought a road bike around two years ago but only started cycling a couple of times a week towards the end of last year as I was unable to run because of a lingering ankle issue. I’ve found cycling to be a good way to keep up my fitness and recently got into mountain biking and took up road cycling again.

“I also go swimming regularly and am now keen to incorporate this with my running and cycling to complete my first triathlon towards the end of the year.“

Rev winnerhEalth | pErformancE | WEllbEing

Fitness Journal


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MR Scan of the pelvis showing swollen trochanteric bursa as a bright white region adjacent the greater trochanter.

Body Wise

BY dr pEtEr gEndall

Gluteus medius tendinopathy/trochanteric bursitis

Gluteal tendinopathy is the most common hip tendonitis (hip tendon injury). Athletes who are prone to gluteus medius tendinopathy include

long-distance runners. Over the last few years I have also seen this problem in cricketers (bowl-ers only).

Typical symptoms are hip pain on climbing stairs, getting out of a car or on standing up from a low chair.

The gluteal or buttock muscles extend from the bony pelvis to the proximal femur (thigh bone). They extend or straighten the thigh at the hip.

Gluteus medius is attached to the greater trochanter. The trochanteric bursa overlies gluteus medius allowing movement against adjacent structures.

Gluteus medius tendinopathy and trochanter bursitis are, in general, more common in women than men. It is most likely that this female predisposition relates to the shape of the female pelvis, with hip joints further apart than in males. The wider hips and overall shape of the pelvis put stress on the gluteus medius insertion.

While this is often an overuse injury (typically in women over the age of 50) we also see gluteus medius tendinopathy occurring acutely as a result of a fall on the hip or a severe knock on the hip or, perhaps more precisely, the greater trochanter.

Treatment involves initial rest from activities that aggravate the pain, stretching and strength-ening. Corticosteroid injection is quite often required and ultrasound is most helpful in guid-ance, giving an exact diagnosis and allowing this injection to be placed precisely.

www.riverradiology.co.nz


KAYAK ROAD CYCLETRAIL RUNS MOUNTAIN

BIKE

WAIKATO RIVER TRAILS - SOUTH WAIKATOMULT I -SPORT EVENT

FULLIndividual or team of 2-4

6km Kayak 28km Road Cycle

5km Trail Run and 12km MTB 4.5km Solo or Team Run

TRIIndividual or team of 2-3

28km Road Cycle 5km Trail Run

12km MTB 4.5km Solo or Team Run

DUOIndividual or team of 2

5km Trail Run 12km MTB

4.5km Solo or Team Run

PROUDLY SPONSORED BY:

INDIVIDUALOR TEAM

EVENT

S A T U R D A Y 18 APRIL 2015

PROUDLY SUPPORTED BY:

South Waikato NewsWEDNESDAY APRIL 6, 2011

Waikato River Trails is proud to be working towards a Zero Waste event with

Mighty River Power’s support.

P U T A R U R U

thE gEnErator:

With options for competing as a team or individual, this new multi-sport event encompasses stunning

Waikato River Trails in the heart of south Waikato. Centred around one of New Zealand’s Great Cycle Trails; the Waikato River Trails and the mighty Waikato River, The Generator provides options that are challenging but achievable.

The longest category, The Generator Full (55.5km) multisport event is a solid day out for individuals and a great option for teams. The 55.5km event consists of lake kayak (6km), road cycle (28km), trail run (5km), mountain bike (12km), followed by a 4.5km solo/team run around the Arapuni Powerhouse.

Shorter categories; The Generator Tri (49.5km) and The Generator Duo (21.5km) are also available.

Unique to The Generator event, the last leg which is the 4.5km trail run, is through a picturesque landscape, not usually open to the public. Mighty River Power is kindly opening the gates at the Arapuni spillway to allow access for the day. This fascinating run takes you across the historic Arapuni suspension bridge and loops around Mighty River Power’s Arapuni spillway before re-crossing the Arapuni suspension bridge and heading to the finish at the Arapuni village green. Teams doing The Generator get to run that last leg together.

All legs of the course take in stunning scenery, from the lakes, magnificent coun-tryside and trails, all framed by the glorious backdrop of Maungatautari.


FROM CAMBRIDGE37.4km via SH 1 and Horahora Rd

FROM TAURANGA76KM via St Hwy 29 and State Highway 28

FROM ROTORUA66.6KM via SH 5

FROM TOKOROA35.7km via SH 1 and Arapuni St

FROM TE AWAMUTU38.9km via Arapuni Rd Arapuni St

STARTING POINT - ARAPUNI VILLAGE GREEN, ARAPUNI

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Brought to you by the team at Waikato River Trails Trust, with support from Mighty River Power, Sport Waikato and a commit-ted family of sponsors, The Generator event

If you’re looking for an adrenalin surge and a fantastically fun event to get involved in, The Generator, a new multi-sport Waikato event is just the ticket.

is centrally located and just a 10 minute drive from SH1 (Horahora Road).

To enter or for more information, visit www.wrt-thegenerator.co.nz

What: the Generator multi-sport eventWhErE: lake arapuniWhEn: sat, april 18, 2015, 8:30am-3pm

enjoy the challenge

In 1992, CCS originated the idea of holding the Independence Games so that young sports people with disabilities could develop their

sporting talents. Now named the Halberg Junior Disabil-

ity Games, it is a high quality sporting tournament run over three days for young people aged 8-21 years with physi-cal or visual impairments.

• The Halberg Junior Disability Games celebrates success, courage, determina-tion and fun.

• It is an annual sporting event for ev-eryone and all young people are welcome.

• Athletes come with their own per-

sonal goals. For some athletes, the goal is serious competition, with dreams of one day representing New Zealand at the Paralympic Games. For others, the goal is to participate in sporting opportuni-ties that they do not have the chance to pursue alone.

• All the sporting events are well organ-ised, with the help of local sports clubs, and elective sports and social events are included alongside the competitive events.

• The Halberg Junior Disability Games is a skilful, action-packed event that offers competition, challenges, fun and excitement.

2015 Halberg Junior Disability Games


CALL US TODAY FOR YOUR APPOINTMENT

p 07 838 1035 e [email protected] 200 Collingwood St, Hamilton www.tristramclinic.co.nz

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Sarah Hill MBchB, FRACP

VASCULAR SURGEONS

David Ferrar MBChB, FRCS, FRACS (Vascular), DDU (Vascular)

Thodur Vasudevan FRACS (Vasc), FRACS (Gen), FRCS

Paul Haggart MBChB MD, BSc, FRCS

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS

Stuart McNicoLL MBChB, FRACS (Plastics)

Ahmed Alkadhi MBChB, FRACS (Plastics)

Zachary Moaveni MBChB, FRACS (Plastics)

Michael Woodfield MBChB, FRACS (Plastics)

Brandon Adams MBChB, FRACS (Plastics)

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Stella Wilkins App Medicine Nurse RCompN

Megan Lyons Laser Therapist

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Laser Genesis can help restore the skin’s youthful glow and ap-pearance by smoothing out uneven texture caused by ageing and sun damage. It is also a very effective treatment to consider for post-oper-ative scarring or for scarring left by teenage acne.

The technology of Laser Genesis makes this treatment very suitable for darker skin as well as Asian skin types.

Often people with this skin type can struggle to find a suitable treatment as some treatments can cause unwanted side effects such as hyper- or hypo- pigmentation.

The most common areas to be treated are the face and neck, fore-head and cheeks, although great results can be achieved on most

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ly treated problem that is often associated with a skin condition called Rosacea. Laser Genesis will help the appearance of redness by gently treating and reducing fine blood vessels.

One of the most exciting things about Laser Genesis is that the treatment itself is very relaxing and therapeutic.

Are you ready to have vibrant and healthy-looking skin?Do you have an unsightly scar that you would like to improve the look of?

There are few treatments avail-able that can have such great results without having to endure discom-fort or downtime. In fact you can return to work or normal activities immediately post treatment.

Side effects following a treat-ment are very rare, with the most common noted being slight redness that normally disappears within a few hours.

One-off treatments will result in subtle changes but dramatic improvements can be seen after a series of treatments. On average one might require four to six treat-ments in order to achieve optimal results. At Tristram Clinic person-alised treatment plans are created for each patient, ensuring the best possible result according to their individual needs and budget.

Laser Genesis will leave your skin rejuvenated and refreshed, restoring its youthful glow.

Contact Megan to see if Laser Genesis is suitable for you. Initial consultations are complimentary and we always welcome your inquiries.

Phone 07 838 1035 or email us on [email protected]

Megan Lyons, Tristram Clinic laser technician.


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New opportunity for health and wellbeing practitioners

Do you want to connect with the Cambridge market? Professional spaces available now on The Second Floor

The Second Floor Yoga and Wellbeing Centre is a new facility in Victoria Street, Cambridge. The centre offers

a range of treatment and consultation rooms, as well as Cambridge’s only purpose-built yoga studio.

The Second Floor provides a quiet professional space for practitioners in health, wellbeing and related fields to meet

the needs of the Cambridge community. If you are a professional therapist, trainer or counsellor

looking for a quality work or consultation space, The Second Floor offers an excellent opportunity to reach your target

market as part of this select group in a prime location.

Rooms available on a full-time or part-time basis. Enquiries welcome

Contact [email protected] • 027 287 3444

You don’t have to be great to get started, you have to start to be great.

www.naturallyhealthy.co.nz

Naturally Healthy Health Stores and Clinics

Naturally HealtHy 106 London Street,

Hamilton Central - Parking on site Ph 07 958 3845

Naturally HealtHy 419 Grey Street, Hamilton East

Ph 07 958 3846

Hours: 9am-5pm Monday to Friday,

9am-1pm Saturday

Hours: 8am– 6pm Monday to Thursday

8am– 7pm Friday, 9am– 5pm Saturday

• Frans van de Weerd: physiotherapy (acc reg)• Homeopathy • Fertility• Cranio sacral therapy• Bowen therapy• Food Sensitivity testing• Massage therapy• Naturopathy• Hypnotherapy• Facials• Instore tastings: herbal teas; superfoods etc• aromatherapy; bach flowers and herbal remedies blending• In store displays and education• Knowledgeable staff• Professional therapeutic ranges

www.naturallyhealthy.co.nz /naturallyhealthynz

Can you truly say you have been nourishing your body? Are you full of energy and vitality?

Sometimes it is easy to let life get in the way, now it is time to put yourself first.

M: 027 8443547 E: [email protected]

www.fuelnutriton.co.nz

www.facebook.com/fuel nutrition4life

For nutritional education, plans and guidance tailored to your needs contact Danielle

Roberts (Bsc Human Nutrition)

Herbal Shop & Clinic

2 Lorne St, Meville, Hamilton Mon – Fri : 9am ~ 5pm / Sat : 9am ~ 12 noonPh 07 8432312 (0800 372 748) | www.herbalshop.co.nz

Quality Products, Professional AdviceWe provide with herbs, health and wellbeing.• Therapeutic herbal tinctures and tablets• Dried herbs and teas• Nutritional supplements incl. natural protein• Organic natural foods• Natural skin care products• Aromatherapy and massage products• Hair test for food intolerance• Consultation available with medical herbalists

whole food secretsreviving ancestral cooking

Deborah Murtagh is a food writer, whole foods & weight loss coach, with 20 years clinical experience in natural medicine. Her motto is you are what you eat, think & feel! Her coaching packages and online schools specialise in ketogenic diets for weight loss and health.

12 online modules

12 ebooks

over 100 video’s

hundreds of whole food recipes!

ON SALE NOW!!!Hurry offer is strictly limited visit our website for detailswww.wholefoodsecrets.com

online whole foods cooking school • Mobile Personal Training

• Exclusive PT provider - Home of Cycling public gym

• Sport Specific Strength and Conditioning

• Nutrition analysis and strategies

• Small group training

...did you know that you can subscribe online to the e-edition of Fitness Journal?

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Psssst...

www.fitnessjournal.co.nz/subscribe


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

Attention all women... How strong are your pelvic floor muscles?

• Are you able to cough, sneeze, laugh, run and jump without leakage –

and without emptying your bladder first?• Do you limit your fluid intake to be safe?

• Do you know where all the toilets are and plan outings around toilet stops?

• Does decreased control of bladder or bowel influence your choice of activity or outing?

• Are you ever embarrassed when vaginal or anal wind escapes during intercourse or exercise?• Do you have difficulty emptying your bowel and feel bloated and uncomfortable? • Are you aware of a heaviness or bulge vaginal-ly especially at the end of the day?• Do you experience pain during intercourse or have decreased sexual sensation?

If you experience any of these concerns you would benefit from strengthening your

pelvic floor muscles.The strength and stability of the pelvic

floor and central core form the solid power base that enables the more

peripheral body parts to maximise their function. Ownership of

these muscles comes with a sense of control,

freedom and

spontaneity. Any structure depends on its floor for support

and stability. So does our body. Often the pelvic floor muscles are forgotten – whether they belong to an elite athlete, a dancer, a singer, a social par-ticipant or a spectator. All women need a pelvic floor they can depend on.

The strength of a woman’s pelvic floor muscles also determine control of her most intimate body functions. These muscles are hidden away and are often neglected until the first symptoms appear. Because of the gradual onset of symptoms, decreased control of personal body functions is often accepted as inevitable.

The subject is embarrassing and it is easier to avoid than address.

Thankfully women of today are more proactive about looking after themselves and not waiting until the nest is empty to act. The extent of physical and social interaction can be severely compromised when bladder and bowel control are questionable. Choices are dependent on possi-ble consequences.

This is not a subject that many women are comfortable discussing and consequently close friends, family and even partners can be unaware of the situation and reasons for the excuses.

Often it is thought that all exercise is good exercise BUT – if the strength of the pelvic floor muscles is inadequate, then excessive loading of these muscles will only weaken them further. Exercise does not need to stop but should be modified and be appropriate to pelvic floor status.

There are several contributing factors that influence the status of the pelvic floor muscles. These include history of constipation, chronic respiratory problems, history of heavy manual work, excessive weight, inappropriate exercise, weak abdominals, childbirth, menopause, gravity and ageing. With pelvic floor dysfunction comes a decrease in self esteem and confidence.

This will often affect intimate relationships and cause a reluctance to interact due to poten-tial embarrassment.

As we are living longer, we want to continue being spontaneous and confident in our activi-ties. We need our pelvic floor to hold up!

Unfortunately women are often unaware that there is help available. And the answer is not to pad up or to leap into surgery. Be proactive and take responsibility to regain control. Information and education enables a positive approach to health and wellness.

Brenda Holloway is a private physiotherapist in Hamilton who has been addressing women’s pelvic floor dysfunction issues for 24 years. No referrals required.

Make an appointment today 07 8383400 x2 [email protected]


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fitness journal march 2015

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