Home' Waiheke Weekender : 25 October 2012 Contents 10 Waiheke Weekender
Personal Trainer – Former NZ Boxing Rep
GREAT WEIGHT LOSS, TONING & FITNESS TRAINING
check out www.synergystudio.info
tel 372 8811 or 027 255 0215
private consultation • personalised practice
Ph 372 2922
(Waiheke Osteopaths & Assoc) A/H 372 8724
YOGA FOR LIFE
with Ann Jocelyn
Helen Elscot ND is a qualified medi-
cal herbalist, naturopath and nutrition-
ist and a member of the New Zealand
Association of Medical Herbalists.
She runs Herbal Health Waiheke in
Oneroa and is the health columnist for
There are many out there who exer-
cise vigorously daily but get zero
results and this can be soul-destroying
for those pouring time and money into exercise programmes only
to find they are going nowhere.
Whatever your training objectives are, give your workout the
edge and boost your results with these nutritional tips.
Zinc is an essential mineral element naturally present in foods
like oysters, seafood, nuts, beans and seeds. It is involved in
essential body processes such as protein building, wound heal-
ing and the immune system. Zinc helps to manufacture the male
hormone testosterone which promotes muscle building.
Omega fatty acids are found in oily fish such as mackerel,
herring, sardines and salmon and evening primrose oil, flaxseeds
and linseeds. They are used by the body to produce chemical
messengers called prostaglandins which help regulate inflamma-
tion by dampening down the swelling and pain associated with
Changing from an unhealthy lifestyle to a healthy one or
increasing exercise may not always guarantee weight loss as
quickly as expected and this can be frustrating.
Tyrosine is an amino acid which is essential to the thyroid
gland, a butterfly-shaped organ in the neck which controls your
metabolism. It is responsible for maintaining energy levels, fat
burning and for the production of adrenaline.
By eating high-protein food such as chicken, fish, avocados
and cottage cheese, metabolism is boosted which can lead to
improved weight loss.
Chromium is a mineral which helps to regulate blood sugar
levels. High levels of dietary carbohydrates, also known as high
glycaemic load foods (e.g. sugars and starchy foods) work with
the hormone insulin to ‘switch off ’ fat-burning and increase fat
gain. Chromium binds insulin to receptor sites in the body making
it easier to lose weight.
Nothing is more frustrating than putting in the workout hours
and not getting the results. To find out how nutritional supplements
and herbal medicine can give you the edge, be sure to seek the
advice of a qualified practitioner for the very best of results.
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Waiheke Unichem Pharmacy
Oneroa Village, 372 8312
Waiheke Unichem Pharmacy • Oneroa Village • 372 8312
Open 7 days • Mon-Fri 9-5.30 • Sat 9-5 • Sun 10.15-3.30
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(Next to Info Centre)
Sat 17th November
Palm Beach Hall
Contact us for more details
as featured in the NZ Herald
Helen Elscot ND, MNZAMH www.herbalhealthwaiheke.co.nz
and decline in posture which effects your skeletal system. Also, to
maintain healthy bone density, resistance training is required.
Here are some really simple guidelines to buying a set of
dumbbells for at home.
1) Test them; if you can only do 10 to 15 bicep curls before it
becomes too hard; they are the right weight for you to start with.
If you can do less than 10 they are too heavy; more than 15 they
are too light.
2) Get hexagonal heads on them; then you can use them for
more exercises than round ones.
3) Rubber coated dumbbells last longer than chrome dumb-
A Swiss ball is a great at home bit of equipment. When purchas-
ing one make sure it is anti-burst; not burst resistant. You should
test the size. Sit on a ball that is firmly blown up, your thighs
should be parallel to the ground or on a slight decline from your
hip to your knee (pelvis a bit higher than knees). You can use your
Swiss ball as a weight bench; except it is better as you will be
involving much more of your body by being in a slightly unstable
environment. It is also fantastic for core work; assisted squats,
hamstring curls and many other exercises.
A really simple workout could be;
Warm up by marching on spot 3-5 min
Swiss ball squat against the wall 8-20 x
Swiss ball chest flys 8-20 x
Dumbbell bent over row 8-20 x
Dumbbell shoulder press 8-20 x
Pushups 8-20 x
Bicep curls 8-20 x
Tricep overhead extension 8-20 x
Oblique abdominal curls on Swiss ball 8-20 x
Knee tucks on Swiss ball 8-20x
Repeat 2-3 times.
Walk briskly or walk/run or run 20-30 minutes 5-7 times per
week to look after your cardiopulmonary fitness. On Waiheke we
are blessed with many a hill so getting fit is accessible to every-
one. The upcoming walking festival offers lots of opportunities to
get introduced to new tracks and there is even a 5 or 10 km run for
those who feel the need for a bit more speed.
Try to avoid sitting for more than three hours a day; it is one
of the hardest things on a human body. Organise your work area
so you do not need to sit to work if possible. If you don’t have a
choice, get up often and move.
Eat for energy and health. 95% of ‘dieters’ will gain weight
lost quickly back (plus often even more) within one year. Diets
do not work. Make small changes; eat consciously, enjoy your
food, chew slowly, plan your meals ahead, only eat real food most
of the time. Stop eating before you feel full; it takes 20 minutes
for your brain to fully register the messages from the stomach
Get enough sleep.
Drink 1.5 -2 litres of water a day
Remember that small changes, done regularly will make all
the difference to your health and wellbeing. It is a journey, not a
Sarah Gloyer, owner of Synergy Studio
in Oneroa, is a qualified personal trainer
and Pilates instructor with more than 25
years experience. She has a degree in
Human Performance and a diploma in
Sport and Recreation Development.
Simple fitness tips
There are lots of small changes you can
make to your lifestyle that will make
huge differences in your health, your
longevity and put more life in your years. These changes do not
need to be complicated, expensive or time-consuming. With a
Swiss ball and a set of dumbbells at home plus some walking or
running you will have no excuses!
Do some resistance training. Long gone are the days when
doing weights meant being a body builder. Using weights now
is a way to improve your form and your function. Our bodies
are designed to move, lift, pull, push, lunge, squat and throw to
survive. We need to find enjoyable ways to continue these move-
ment patterns, sometimes under load, to maintain ideal health.
Research at London’s Physiology Society says that lifting weight
at any age may restore your muscle-building ability to the level
it was in your twenties. When sedentary adults did just eight
strength moves three times per week they gained as much strength
as younger lifters did. If you do not load your muscles regular-
ly you will lose about half a kilo of muscle every year. Losing
muscle means slower metabolism (fat gain), decreased function
Good nutrition means good health,
feeling and looking great
• Maximise your energy levels
• Achieve your ideal weight with minimum effort
• Maintain powerful, long term changes.
Call for an appointment today
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requirements call the friendly team:
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25 October 2012
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