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The Jock Athletic online magazine is dedicated to sharing the training "game plan" of elite athletes and coaches in a practicle, useable way for sportspeople, runners and the Average Joes alike! We're not interested in popular opinion. Instead, we aim to deliver information on sport, exercise and health that is explained well, useful and practicle to the everday athlete.
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‘HORDTHE
FORST’issue&
~ HAMILTON ISLAND TRAINING WEEK~ 4-12 MAY 2013
JOIN US FOR AN AWESOME WEEK OF TRAINING IN PARADISE! TRAINING 2X PER DAY, THE SESSIONS INCLUDE:
WHITEHAVEN BEACH RUN & DENT ISLAND DASH
GYM & SPEED SESSIONS
GOAL SETTING & NUTRITION SEMINAR
PLUS LOADS MORE.
TAKE YOU PICK OF RACES TO ENTER:5 MAY 2013: HILLY HALF MARATHON (7KM TEAMS OR FULL RACE)
12 MAY 2013: MOTHER’S DAY CLASSIC
[email protected] 998 636REGISTER YOUR INTEREST » »
Parkinson JoelHATS OFF TO AUSTRALIAN SURFER JOEL PARKINSON, WHO FINALLY SECURED HIS MAIDEN ASP WORLD TITLE AT HAWAII’S FAMOUS NORTH SHORE BREAK ON 14 DECEMBER 2012. PARKINSON’S DREAM WAS ALWAYS TO WIN A WORLD TITLE AS WELL AS TAKE OUT THE PIPE MASTERS. AFTER 12 YEARS ON THE PRO TOUR, HE MANAGED TO REALISE BOTH OF THOSE DREAMS ON THE ONE DAY. PARKINSON HUNG ON IN A GRUELING BACK AND FORTH BATTLE WITH ELEVEN-TIME ASP WORLD TITLE HOLDER, KELLY SLATER, TO EVENTUALLY GET HIS FIRST WORLD TITLE AFTER 4 RUNNERS UP TITLES.CONGRATULATIONS, JOEL - THE FIRST OF MANY!
JOCK ATHLETIC PAYS TRIBUTE TO
(Photo by Kirstin Scholtz/ASP via Getty Images)
Parkinson Joel WORLD NO. 1
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EDITOR’S LETTER
MR CRICKET: Michael Hussey
Photo courtesy of photographer extraordinare, Jack Atley. www.jackatley.com
JANUARY 2013 9
THIS ISSUE IS DEDICATED TO TONY GREIG (FRONT COVER), THE BRAVE MAN WHO GAVE UP THE ENGLAND CAPTAINCY TO HELP CHANGE THE GAME FOR THE BETTER THROUGH THE KERRY PACKER WORLD SERIES CRICKET REVOLUTION. ALL CURRENT PLAYERS SHOULD BE VERY THANKFUL THAT SUCH A MAN GAVE UP SO MUCH TO BENEFIT THE PLAYERS AND THE GAME.
IT WAS A TOUGH FINISH TO THE YEAR: THE LOSS OF TONY, THE RETIREMENT OF TWO OF THE ALL TIME CRICKETING GREATS FROM INTERNATIONAL CRICKET AND TWO OF MY FAVOURITES, RICKY PONTING AND MIKE HUSSEY, COMBINED WITH THE JANE MCGRATH DAY AT THE SYDNEY TEST MADE IT A VERY TOUGH FEW WEEKS FOR ME. BOOSTED BY THE CROWNING OF YET ANOTHER AUSSIE SURFING WORLD TITLE JOEL PARKINSON IN ONE OF THE CLOSEST FINISHES EVER - HE BEAT, FAIR AND SQUARE, LIVING LEGEND KELLY SLATER IN THE LAST EVENT IN HAWAII TO TAKE HIS FIRST WORLD TITLE - AUSTRALIA YOU BEAUTY!
THIS EDITION IS CALLED “THE HORD & FORST” (BEST TONY GREIG ACCENT) EDITION, OUT OF RESPECT FOR THE BIG MAN AND AS IT’S A SHORTER, NEW YEAR PUBLICATION. WHO WOULD HAVE THOUGHT THERE WOULD HAVE BEEN A MINUTE’S SILENCE ON THE NEW YEARS TEST MATCH IN AUSTRALIA FOR MY SOUTH AFRICAN, POMMY MATE?
TO TONY & OTHER ABSENT FRIENDS, OF WHICH THERE WERE TOO MANY IN 2012, RIP. WE WILL MISS YOU.
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EZINE BRAINS TRUSTPUBLISHER Jock AthleticEDITORS Jock Campbell / Melissa CampbellART DIRECTOR/DESIGN Kiss the SkyADVERTISING/PRODUCTION Melissa Campbell
CONTRIBUTORS Dan Atkins, Jock Campbell, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens, Tim Brennan, Paul Watson, Eloise Wellings
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PAIN & INJURY: A BOWLER’S TIGHTROPEJock Campbell
AUSTRALIA DAY RUNNING FESTIVALMust Do Event of the Month
PUNTER RETIRES: A WEAKENING IN THE FORCEJock Campbell
NEW YEAR, NEW YOUEmpirica Research
SHIFTING GEARSEloise Wellings
YUMMY MUMMY: YOU’RE GUIDE TO EATING RIGHT DURING PREGNANCYRebecca Gawthorne
ATHLETE NEWSJock Athletic
Cover Image: Getty Images
JANUARY 2013 11
SUBSCRIBE NOW »EDITORIAL OFFICEJock Athletic | PO Box 1186 Cronulla 22300415 998 636 | EMAIL [email protected]
THE RICHIES: Andrew “Richie” Colagiuri, left, with cricket
legend Richie Benaud, at Sydney’s famous Bondi Beach as
part of a Coca Cola promotion for the Sydney Test Match, at
which they transformed part of the Sydney Cricket Ground
into a beach! As a tribute to Benaud, each year Andrew &
his mates go to Day 2 of the Sydney Test at the SCG dressed
as Richie. Now in its 4th year, The Richies have grown from
a crowd of 10 to a throng of 110, all putting on the white,
the bone, the off white and the beige!
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Pain & InjuryA BOWLER’S TIGHTROPE
JANUARY 2013 13
JOCK CAMPBELL
THERE ARE SO MANY REASONS WHY FAST BOWLERS KEEP
GETTING INJURED, NOT ONLY THE AUSTRALIANS, BUT PACEMEN
AROUND THE WORLD.
BOWLING IS AN UNNATURAL ACTIVITY IN WHICH ONE SIDE OF THE BODY
IS FAVOURED AND IMMENSE FORCES ARE GENERATED THROUGH
MUSCLES, BONES, TENDONS AND JOINTS ON VERY HARD SURFACES.
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players have to constantly strive to improve and a fast bowler is always looking to bowl that little bit quicker and for longer periods.
Ten years ago there were only three bowlers in world cricket who bowled regularly above 140km/h - Brett Lee, Shoab Ahktar and Jason Gillespie. Nowadays there are many bowlers around the world who hit those speeds. Whenever athletes push their physical limits of performance and training there is the risk of injury.
It’s a fine line between having athletes in peak physical condition and having them injured, but if Australian cricket wants to be the best, boundaries of performance must be pushed.
Then we come to bowler workload which is an amalgamation of how much a bowler bowls in practice and matches, and is looked at in terms of balls bowled per day, week, month and year. There has been enough research done in this area to have some good recommendations, but not enough on the right type of bowlers to have all the answers. What we do know is that if we have large increases in the volume of bowling in a short period of time we increase the chance injury. This is common for any physical activity; large jumps in volume or intensity over a short period of time increase injury risk.
Research clearly shows that back-to-back Tests increases this injury risk. In fact,
BRETT LEE HAS 15 TIMES HIS BODY WEIGHT GOING THROUGH HIS FRONT FOOT IN HIS DELIVERY STRIDE, WHICH IMPARTS INCREDIBLE STRESS ON HIS ANKLE (SIX OPERATIONS), KNEES AND BACK (TWO STRESS FRACTURES). COMPARE THIS TO GLENN MCGRATH WHO BOWLED ABOUT 15KM/H SLOWER THAN LEE AND HE STILL HAD 12 TIMES HIS BODY WEIGHT GOING THROUGH HIS FRONT FOOT. YET BOTH BOWLERS WERE IN RELATIVELY GOOD SHAPE THROUGHOUT THEIR CAREERS. IN PARTICULAR, LEE HAS MAINTAINED HIS PACE OVER A CAREER SPANNING AROUND 15 YEARS, SETTING AN INCREDIBLY HIGH BENCHMARK FOR HIS COUNTERPARTS. IS HE TO BLAME FOR THE HIGH EXPECTATIONS WE HAVE OF THE CURRENT CROP?
But let’s have a look at the recent increase in injuries. What are the contributing factors and what can be done about it?
Speed guns simply don’t allow bowlers to slow down. Every ball a paceman delivers is highly scrutinised and they’re now expected to be at top pace throughout their spells, like Peter Siddle has been over the past two seasons. The pressure on bowlers to push the physical boundaries of performance is constant and year round! To succeed in international cricket
SPEED GUNS 1
WORKLOAD 2
JANUARY 2013 15
STATISTICS HAVE SHOWN THAT THE RISK OF INJURY TO A BOWLER WHO PLAYS BACK-TO-BACK TESTS INCREASES BY 87%.
It’s worth noting Australia and Sri Lanka’s bowling attacks over the Boxing Day and New Year Tests to see if both teams are intact at the end. Cricket authorities are aware of this issue, but often have their hands tied because of packed schedules, TV rights, IPL windows and future tours.
Another miss-match is players coming from state cricket, which has a six month off-season. Australian team aspirants should be preparing, physically, to withstand the increase in workload from state cricket to international cricket. Instead, some of these players are enjoying three months off at the end of a season. I’m sorry, but for a fast bowler this doesn’t work! Being a fast bowler is a year-round proposition if you want to be consistently successful and help bulletproof your body from injury. State cricket should be helping to have our bowlers in far better shape and likewise, bowlers should be taking responsibility for themselves and should be doing some extra training. McGrath, Lee, Gillespie and Siddle did/do. You can have four weeks off at the end of the season, but then back into it!
What we are also noticing is that young bowlers who come from Shield cricket are bowling up to 5km/h an faster for Australia. Whether that’s adrenalin or the pressure of bowling to top quality batsmen, it’s having an impact. T20 batsmen are also coming harder at bowlers, so to look at just bowling volume is quite obtuse. Its the jump in intensity every time the players bowl that also adds to the physical stress. It takes hard work to get into
STATE CRICKET PRE-SEASONS 3
INCREASED INTENSITY IN INTERNATIONAL CRICKET
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international cricket, but its not until you make it that you realise just how much is required to stay there.
The advent of several T20 series around the world that pay massive money for players has added a new dimension to the game. Where players once would have had a short rest period, or be in the middle of a tough pre-season, they’re now in the midst of high pressure T20 tournaments. This is a problem because their volumes of workload - from a Test match perspective - drop off. Australia first suffered because of this on the 2010 tour of India when Doug Bollingers lead-up was centred on the Champions Trophy with Chennai. He came into the First Test in poor shape and got injured. He was a key loss for that series. Ben Hilfenhaus and Jacques Kallis have both suffered from a similar build-up to this summer. One answer is that players will again need to take on the responsibility of training through these tournaments, whilst leaving themselves fresh for the games. This can be done and Cricket Australia have got some processes in place to try to achieve this.
In days past, bowlers like Andy Bichel, Michael Kasprowicz and Matt Nicholson played Shield cricket for many years before taking the next step. This allowed younger bowlers
a gradual procession into professional ranks. Nowadays, these rich T20 competitions are luring the cream of senior fast bowling ranks, meaning that youngsters are being exposed to increased workloads at a domestic level. To prove my point, Brett Lee, Dirk Nannes, Sean Tate, Lasith Malinga still have plenty to offer State cricket, but are plying their trade elsewhere. This puts far greater stress on young developing bowlers and were now seeing the detrimental results.
The problem for young fast bowlers being pushed up the ranks too quickly is that their bones are not hardened enough. Research shows this often doesn’t happen until they are in their 20s. Pat Cummins is a classic example. Although being talented and skilled enough to make a great contribution at international level, because he is a teenager his body simply isn’t ready. What he needs is an action assessment to rule out any counter-rotation issues, a gradual build-up in his bowling volume over a couple a years, coupled with building his overall body strength and power. This would ensure adequate flexibility in the right areas, would build his endurance and gradually bring up his sprinting technique and running volume.
PETER SIDDLE
A good sign for the current attack comes in the form of Peter Siddle and Mitchell Johnson. I think Sidds has done what all of the bowlers
OLDER BOWLING PROFESSIONALS6
YOUNG FAST BOWLERS7
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need to do and taken some responsibility onto his own shoulders. Glenn McGrath said on The Cricket Show during the Hobart Test that if you want to do what everyone else does you won’t be any better than them. Siddle has changed himself over the past couple of years. He’s started training earlier than others in pre-season, with AFL club Carlton. He has even stepped up this year by dropping all excess body fat and increasing his strength. This has helped him maintain his bowling pace, as was evident in the 60 overs he bowled in the heat in Adelaide Test. He’s done this through hard work, a strict diet and not drinking any alcohol, as Brett Lee did successfully in 2001-2002. Nothing against alcohol, but as a professional athlete studies have shown a drinker is 100% more likely to suffer an injury compared to someone who doesn’t drink. I also like that Siddle is specialising in Test cricket only at the moment. This could be the way of the future. I don’t think many cricketers will be able to play all three forms of the game.
Mitchell Johnson is another who has gone off, got extremely fit and strong and even got help from the great man Dennis Lillee to come back in great shape and bowling well. Youngsters take note that these guys are onto something!
Through the advent of T20 cricket and other sports around Australia valuing sports science
and medicine more than Cricket Australia, the sport has lost several experienced human resources over the past 7-10 years. Great Australian physiotherapist Errol Alcott went to rugby league; research guru and NSW stalwart Patrick Farhart went to IPL, and the Queensland Bulls’ Steve Partridge returned to private practice. There’s around 60 years of cricket physio at the highest level, lost. Then there’s the strength and conditioning side of things. All previous Australian cricket team physical performance managers are out of cricket in Australia. David Misson and Justin Cordy are with the AFL, Stuart Karpinen is with Bangladesh cricket and I’m working privately. Altogether, there’s around 100 years of experience in sports medicine lost by Australia. Surely this must have some impact.
The solution isn’t one particular aspect. The keys are to have no drastic increases in workload or intensity and make the bowling preparation a year-round proposition. The rotation system that the Aussies are talking about, particularly through ODIs and T20 series, has great merit. It’s also important to note that when bowlers are being rotated they shouldn’t be resting. They will have a reduced bowling workload, but in many cases they should be training physically through that period to boost other areas that help in preventing injuries and improve performance.
Gone are the days of looseners, medium pace spells and putting your feet up for months.
LOSS OF HUMAN RESOURCES8
JANUARY 2013 19
JOCK CAMPBELLIS THE HIGH PERFORMANCE DIRECTOR OF JOCK ATHLETIC AND WAS THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THE SUMMER, JOCK IS THE HIGH PERFORMANCE DIRECTOR FOR CHANNEL 9’S CRICKET BROADCAST AND WRITER FOR THE WIDE WORLD OF SPORTS TEAM ON NINEMSN.COM.AU. FOR MORE ON SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL JOCK AT
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JOCK ATHLETIC NOW BRINGS YOU OUR
JANE MCGRATH CLASSIC& WANDA X-TREME 6FUN RUNS WRAPPED INTO ONE AMAZING FAMILY DAY OUT AT WANDA BEACH, CRONULLA
JOCK ATHLETIC IS DETERMINED TO HELP PEOPLE IN AUSTRALIA CLEAN UP THEIR HEALTH! WE HAVE BEEN RUNNING AND TRAINING PEOPLE AND ATHLETES FROM ALL WALKS OF LIFE AT THE WANDA SAND HILLS FOR OVER 25 YEARS.
The Jane McGrath Classic (JMC) was created as a means to promote health and fitness in the local community by encouraging family participation and as a premier fundraiser for the McGrath Foundation.
The McGrath Foundation is designed to raise awareness toward educating young women to be breast aware and raising funds for much needed breast care nurses.
The Jane McGrath Classic has two components - the Fun Run/Walk and
Corporate Dash.
The JMC is a 2.5km run/walk along Wanda and Elouera Beaches. You can walk or run this event - all ages welcome.
The Corporate Dash is open to all businesses that wish to enter a team of 4 to compete in a 4x500m beach relay. Each member of the team will complete one 500m lap to complete a team total of 4 laps (or 2000m).
Its a great family day out - with events for Juniors and the “mature” runner.
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The Cronulla sand hills are a training nirvana for the dedicated and fearless. Soft sand fun runs have been growing in popularity and it is our belief that the soft surfaces of grass, soft sand and gravel trails are far better for runners joints long term than the hard surfaces of roads or concrete paths.
This, together with our passion for our local area and the challenging nature of sand hill and hill running, is how the Wanda X-Treme 6 was born - 6km of soft sand racing with all the big hills included – for your running pleasure.
Kick off is at 7:00am on Australia Day, 26 January 2013
REGISTER ONLINE TODAY AT JOCKATHLETIC.COM
The Hills are alive!
JANUARY 2013 25
FOR A COPY OF OUR MEDIA KIT, CONTACT US [email protected] 0415 998 636
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PUNTER RETIRES.A weakeningIn theForceJOCK CAMPBELL
JANUARY 2013 29
PUNTER RETIRES.A weakeningIn theForce
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WHEN I HEARD RICKY PONTING WAS RETIRING IT HIT ME LIKE A TONNE OF BRICKS! I THINK ITS BECAUSE HE WAS THE LAST OF THE PLAYERS TO RETIRE THAT I STARTED WORKING WITH WAY BACK IN 2000 WITH THE AUSTRALIAN TEAM. MORE OVER IT WAS BECAUSE OF THE MAN HE IS - AS TOUGH AND UNCOMPROMISING A PLAYER I’VE EVER SEEN, THE ULTIMATE COMPETITOR AND THE MOST HONEST PERFORMER I’VE SEEN, ESPECIALLY ABOUT HIMSELF.
What I mean by that is his self assessment was and always is brutally honest, in his retirement press conference he said despite having a great preparation physically and being in great shield form, when the big moments arose I wasn’t good enough. The great players always know when its time, its a mental thing usually and “Punta” obviously knew. It has been a magnificent career, where he led from the front in the field, with the bat and as a captain, he’s achieved everything there is to in the game and won all the highest accolades the game can bestow.
I will miss our pre season trainings, where his return to our training sessions always reminded me why I loved training the most committed of athletes. Ricky had relentless enthusiasm and commitment and his departure from our greatest of games to me is a weakening in the “Force”.
I’m often asked what is my favourite memory in cricket of Punta. There are so
many so I’ve narrowed it down to 10 favourite memories or characteristics of the little Tasmanian with the massive ticker.
1. World Cup 2003This will always be a highlight, it was my favorite tour of all time, we won yes, which was our ultimate goal, but for how hard we worked for it in the months leading up to it, and the great team spirit and bonding we had during that work and the great team atmosphere that Punta created. He had total trust in his team, lead from the front as always and left no stone unturned in our preparation.
World Cup final 2003 Ricky took the game away from the Indians with 140 not out taking us to the highest ODI score in history at a World Cup Final, he was a big player for the big occasion and no performance was bigger or at a greater occasion that I was there for than when a World Cup is on the line. It was the greatest day in sport I’ve been involved with.
2. “Warney’s” 100th Test CapIn 2002 Ricky scored a great 100 hitting a 6 to win in the last innings of the match. This helping Australia to chase down 334 to win and keep our number 1 Test ranking. A great innings in a great test match and a fitting end bringing up his hundred and the win in one shot.
JANUARY 2013 31
3. Tour of India, 2001In Mumbai on the 2001 tour -Damien Fleming and Ricky were having a private kicking duel; both AFL fans and Flemmo took him down with Ricky’s final kick to decide the comp. He missed, only just but ran off trying to claim it. You could rarely beat Punta at anything, so I took great pleasure in confirming that Flemmo had one, but Rickys never accepted it. All part of the fun of touring, and showing the competitive nature that you need to be the best, as were still talking about it 12 years later.
4. Sharjah, 2002There are so many incidents where he proved how tough an athlete he was, but my favorite is when batting in a Test in Sharjah in 2002, where the temperature hit 52dgrees and he couldn’t bat with a helmet on because it was too hot. He tried to duck a Muhammad Sami bouncer that didn’t get up and was hit clean on the jaw. This dropped him, but not for long he bounced back to his feet and batted on. This was part of what made Punta great- he was fearless and let his actions do the talking. I can still hear the sound of cricket ball clunking into bone now - he’s as tough as they come!
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5. Pre Season Training Whenever Rick came off tour and began pre season training with me at Jock Athletic it was always inspiring. He was never a natural fitness trainer, it wasn’t a part of his life like JL or Matty Hayden, but he was always 100% committed to becoming the best cricketer and cricket athlete he could be. He showed at every session why he was the best at his sport, and having him back always reminded me why I loved training committed athletes like him. Training was always great fun as well he was greatly encouraging, but always had the smart Alec comments ready when needed, which are always welcome at our training. When he filled in his goals this year one of them was to give 100% effort at every session, and I believe he did that.
6. Ashes, England, 2001This was my first Ashes tour with the Australian team, we were two up in the series, and about to take an unbeatable 3-0 lead in the Trent Bridge Test. Most of the team went out to the balcony ready to cheer the win; I was inside, staying in the background, when Justin Langer and Punta turned to me and said “get out there”. We ended up all arm in arm, we won and it just happened to be the photo that was on the back page of the paper. That photo takes pride of place on mum and dad’s cupboard in the kitchen and always reminds me of what a great moment, gesture and tour it was. Ricky was always like that, always included all parts of the team.
Image courtesy of Phil Hillyard
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Image courtesy of Phil Hillyard
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7. Ashes Test Manchester 2005His test innings of 150 to save the match in 2005 to keep us in the match and the series during the ashes series. This epitomized everything great about Punta: courage, commitment to every ball, endurance and leadership.
9. Detective RickyRicky has an amazing memory, which was great for remembering opposition teams weaknesses, but terrible for his team mates at remembering stories from 10 years ago that you thought everyone had forgotten. He also new everything that was going on, you couldnt get away with anything without him knowing, finding out, or keeping a secret.
10. The CompetitorCompetitive streak what makes the greatest great is their competitiveness. Whether its a kicking duel with Flemmo (Damien Flemming), a game of touch footy at training or especially on the cricket field, no one was more competitive than Punta. Even Graeme Smith said the same this week. If you want an epic battle, at any stage day or night Punta is up for it.
11. The PhilanthropistAs busy as he was on the field, Ricky and his wife Rianna have been tirelessly working to help young Australians and their families beat cancer through their Ponting Foundation. Australia Day this year will see the inaugural “Biggest Game of Cricket”, an initiative to encourage everyone to register their game of backyard cricket in a bid to raise money and awareness for the foundation.
I wish him all the best, he will be successful at whatever he does in the future, but just know I for one will miss him playing for Australia and definitely miss our pre-seasons. Well done Punta, thanks for all the great memories.
JOCK CAMPBELLIS THE HIGH PERFORMANCE DIRECTOR OF JOCK ATHLETIC AND WAS THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. FOR MORE ON SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL JOCK AT
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New YouNew year,
JANUARY 2013 37
New YouTHAT TIME OF YEAR IS UPON US AGAIN, WHERE AFTER THE FRIVOLITIES OF THE CHRISTMAS BREAK, WE JOT DOWN OUR RESOLUTIONS AND RESOLVE TO MAKE A FRESH START IN LIFE.
The common adage “new year, new you” is bandied about constantly as December draws to a close, with gyms, weight loss programs and the media encouraging us to turn over a new leaf and make a change for the better.
Are new year’s resolutionsdestined to fail?
EMPIRICA RESEARCH
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NOT SURPRISINGLY, GIVEN THAT TWO-THIRDS OF THE AUSTRALIAN ADULT POPULATION IS OVERWEIGHT OR OBESE, THE RESOLUTION TO MAKE A HEALTHY CHANGE IS PARTICULARLY COMMON. ACCORDING TO RESEARCH BY IBISWORLD, THE TOP TWO MOST POPULAR NEW YEAR’S RESOLUTIONS ARE THE PROMISE TO LOSE WEIGHT, AND BECOME FIT. FULL OF GOOD INTENTIONS, PEOPLE FLOOD INTO THE GYM AT THE BEGINNING OF THE YEAR, LURED BY CHEAP NEW YEARS MEMBERSHIP DEALS, AND THE DETERMINATION TO ACHIEVE A NEW AND HEALTHY LIFESTYLE.
Figures from the US suggest that memberships typically increase by up to 30% during the first month of the year. However, according to Time Magazine, 60% of memberships eventually go unused, with attendance rates back to normal by mid-February.
WHY DO WE START THE NEW YEAR WITH SUCH HIGH HOPES AND AMBITIONS, ONLY TO SWITCH BACK TO OLD HABITS IN A MATTER OF WEEKS? ARE NEW YEAR’S RESOLUTIONS TRULY DESTINED TO FAIL?
According to research by John Norcross and his colleagues from the University of Scranton, most resolutions sadly do not last the distance. The researchers found that while 75% of resolutions are maintained past the first week, after a month the figure drops down to 64%, and after six months less than half (46%) of resolutions are still being followed.A 2007 British study conducted by the psychologist Richard Wiseman also found a similar pattern. Wiseman’s study, which tracked 3,000 people as they attempted to achieve a range of resolutions, including
EVIDENTLY, MAKING RESOLUTIONS PER SE IS NOT A BAD THING. RESEARCH SUGGESTS THAT PEOPLE WHO EXPLICITLY MAKE RESOLUTIONS ARE TEN TIMES MORE LIKELY TO ACHIEVE THEIR GOALS IN LIFE THAN PEOPLE WHO DO NOT. THE PROBLEM LIES WITH PEOPLE’S INABILITY TO SEE THEM THROUGH.
weight loss, found that while 52% of participants were confident of success at the beginning of the year, only 12% actually achieved their goal one year later. There appears to be a disconnect between whatwe think we are capable of, andwhat is actually achievable.
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
OR EMAIL CASSIE ON [email protected]
JANUARY 2013 39
One last technique that helps to increase the likelihood that people will fulfill their goals is known as mental contrasting, a process in which individuals link their desired goal with the present reality. Mental contrasting is thought to promote behavior change because people learn what obstacles are blocking them from achieving their desired future, and feel impelled to overcome them. A study conducted by Paschal Sheeran from the University of Sheffield found that middle aged men who wrote about the best things that would happen if they increased their physical activity, and also the biggest barriers that stood in their way, were 38% more active seven months later than men who had not engaged in mental contrasting.
According to Wiseman, a large part of the problem is
that people often tend to make broad resolutions that can’t easily
be measured or met (e.g., get fit). In his study, Wiseman found that individuals who
broke their goals into smaller, actionable steps were much more likely to keep them at the end of
the year.
Another factor that hinders us from achieving our resolutions is a failure to form specific plans of action concerning when,
how, and where an intended behavior will be enacted – known as implementation intentions. In an experimental study,
Prestwich and colleagues found that participants who were asked to specify the time, place and type of exercise they would engage in over a
four week period (i.e., those who formed an implementation intention) spent more time exercising over the four weeks than those who did not come up with
the plan.
So just before you cut another slice of leftover Christmas cake and wallow in the inevitability that you will fail to keep your resolutions, consider these tips that might just help them stick:
1. Select small goals that are actionable and measurable;
2. Make a plan that specifies the conditions under which you will carry out the intended behavior;
3. Link your goals with the barriers that stand in the way to provide extra motivation.
AULD LANG SYNE!
EVIDENTLY, MAKING RESOLUTIONS PER SE IS NOT A BAD THING. RESEARCH SUGGESTS THAT PEOPLE WHO EXPLICITLY MAKE RESOLUTIONS ARE TEN TIMES MORE LIKELY TO ACHIEVE THEIR GOALS IN LIFE THAN PEOPLE WHO DO NOT. THE PROBLEM LIES WITH PEOPLE’S INABILITY TO SEE THEM THROUGH.
SO WHY DON’TRESOLUTIONSWORK?
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IT’S OFFICIAL! AT TIME OF WRITING (18 WEEKS AND 3 DAYS PREGNANT) I CAN OFFICIALLY NO LONGER SQUEEZE INTO ANY OF MY SKINNY JEANS. NOT EVEN WHEN ATTEMPTING TO PUT THEM ON LYING DOWN, WITH THE VALIANT HELP OF MY HUSBAND. AT LEAST THIS IS EVIDENCE TO HIM THAT I NEED TO BUY SOME BELLY-FRIENDLY CLOTHES. HIS IDEA OF THIS IS JUST “TO BUY A NICE MUMU AND WEAR THAT FOR THE SUMMER!”
I’m embracing the crazy changes that my body is making to allow this miracle to happen. One might say an appreciation for all of this “extreme morphing”.
Due to the extreme morphing, especially over the last few weeks, I’ve been forced to frequent
my osteopath Aunty Kay McPherson, Kay is not really my aunty but she’s been treating me (had her elbow in my glute) since I was 15 so she feels like family. Aunty Kay diagnosed my back ache was a result of my pelvis shifting as the ligaments soften and stretch to make room for the baby. She suggested when I run or any other exercise, to wear a thin brace to support my sacro iliac joint- a joint in the lower back. The ligaments in the sacro iliac joint will take a lot of pressure the more I grow out in front. The brace essentially will help to support the joint under that pressure. And so with the diagnosis and the solution out of the way, Aunty Kay proceeds with what she does best… digs in with her elbows, cracks jokes and makes it all better. Aunty Kay’s comment about labor got me giggling the most… “it’s like getting into a car and trying to get out the exhaust pipe”. Ouch.
ELOISE WELLINGS
SHIFTINGGears..
WOMEN INSPORT & EXERCISE
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Monday AM: 50 minute easy run (11km) PM: 35 minute easy run with drills and strides at the end
Tuesday AM: Track session- 8x1km in 3.10 with 1 minute recovery PM: 40 minutes cross trainer with altitude mask plus weights 60 minutes
Wednesday AM: steady 75 minute run on hilly course (17km) PM: 40 minutes gym core exercises
PRE-OLYMPICS TRAINING
WEEK 17-18 OF PREGNANCY
Monday AM: easy 40 minute run (8km) plus 30 minutes spinning on stationary bike
Tuesday AM: easy 50 minute run (10km) PM: Pilates- 1 hour
Wednesday AM: easy 60 minute run (12km)
I’ve been running a lot of running lately with my friend Belinda. We’ve been running together for about 10 years. Bel is one of the most naturally talented runners I know. She never trains when I’m not at home… so essentially she didn’t run for the first half of this year when I was away in London. Naturally, given her sudden return to running now that I’m home, she’s enjoying the slower “mumma” pace and taking advantage of all of my extra “bladder pressure” toilet stops as well.
Weird cravings this month have included oranges and salt and vinegar anything!... and baby brain is REAL! Very REAL!
SINCE FINDING OUT I AM PREGNANT, TRAINING AND THE REASON FOR TRAINING HAS SHIFTED SIGNIFICANTLY. BEFORE I WAS OBVIOUSLY TRAINING FOR PERFORMANCE AND RESULTS. NOW TRAINING IS ALL ABOUT BEING HEALTHY, FEELING MENTALLY CLEAR AND STAYING PHYSICALLY STRONG. IT’S A LOT MORE FLEXIBLE AND RELAXED, MORE SO BASED ON HOW I FEEL RATHER THAN TRYING TO STICK TO A SCHEDULE. THIS IS A BREAKDOWN OF A GENERAL WEEK OF TRAINING PRE OLYMPICS AND NOW!
JANUARY 2013 43
WOMEN INSPORT & EXERCISE
Thursday AM: 2x15minute at threshold pace (3.20 per km) with 1 minute rest PM: 40 minutes cross trainer with altitude mask plus weights 60 minutes
Friday: REST
Saturday: AM: hills session- 10x1 minute or 6x 3min PM: 40 minutes cross trainer with altitude mask plus weights 60 minutes
Sunday AM: Long run 1 hour 45min (25-27km)
ELOISE WELLINGSIS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE AND FOUNDER OF THE LOVE MERCY FOUNDATION. WE ARE PRIVILEGED TO SHARE EL’S INCREDIBLE JOURNEY WITH YOU, FROM A PREGNANCY AND EXERCISE PERSPECTIVE. REMEMBER, ELOISE’S EXPERIENCES WILL BE INDIVIDUAL TO HER, SO WHETHER YOU’RE THINKING ABOUT HAVING A BABY, ARE ALREADY EXPECTING A BABY, OR WANT TO GO AGAIN FOR THE 4TH TIME, ALWAYS CONSULT YOUR GP OR SPECIALIST FOR THE RIGHT PLAN AND ADVICE TO SUIT YOU!
Thurs AM: easy 40 minute run (8km) PM: weights- 60 minutes
Friday AM: Easy 50 minute run (10km)
Saturday Rest
Sunday AM: Easy 65 minute run (13km) PM: Paddle board 45 minutes
PRE-OLYMPICS TRAINING
WEEK 17-18 OF PREGNANCY
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A Word from the“Good Doctor”AS THE PREGNANCY PROGRESSES THROUGH 12 WEEKS THE PLACENTA FULLY ESTABLISHES AND PRODUCES A HORMONE CALLED RELAXIN.
Now RELAXIN is a good thing of course because it allows the uterus, ligaments and other pelvic structures to stretch and accommodate the baby. It also relaxes the ligaments supporting the pelvic bones allowing some stretching of the pelvis in labour.
Equally, as the ligaments supporting the pelvic and hip bones relax, then, that firm stability provided by the pelvis to support the spine and upper body is lost. In nearly all cases women will experience some pelvic discomfort in pregnancy, especially as the baby has a growth spirt in the third trimester. This will manifest in one of the following ways: Back ache, Sacroiliac pain, Hip pain, Pubic symphisitis. This is all made worse by the fact that the growing baby changes a woman’s centre of gravity in pregnancy and this in turn puts further pressure on the spine and hip joints. Personally, I think all pregnant woman should be proactive and attend regular exercise/Pilates classes by a qualified physiotherapist or instructor with experience with antenatal patients, once or twice a week.. This will strengthen ligaments, muscles and ensure that the pelvis is supported in the best way possible. Exercises can be continued on a swiss ball at home. If pain is significant, then attending a physio, chiropractor
or osteopath is appropriate for specific review and management. Unfortunately another side effect of the RELAXIN is to significantly weaken the pelvic floor muscles, potentially leading to stress incontinence. Now this is very disconcerting and a if it establishes a disincentive to exercise. Again, being proactive is essential. While stress incontinence has a degree of genetic predisposition associated with it (that is have you inherited a good or not so good pelvic floor) much can be avoided by simple pelvic floor exercises and Pilates as described above. If stress incontinence does become an issue then seeing an obstetric physiotherapist with expertise in the pelvic floor can resolve or significantly improve the incontinence with specific directed exercise. Life is pretty simple really and the old saying what you put in is the same as what you get out. Well, the same applies to the pelvic floor. The more effort you put in - or I should say the more correct and appropriate effort put in (usually
under the initial direction of a physio or trained
professional) - then the far better outcome for
the pelvis and pelvic floor in pregnancy!
DR. JAMES OPPERMANIS ONE OF SYDNEY’S LEADING OBSTETRICIANS AND GYNECOLOGISTS AS WELL AS A MAD-KEEN ULTRA RUNNER. TO LEARN MORE ABOUT DR OPPERMAN AND HIS SERVICES, CHECK OUT HIS WEBSITE,WWW.DROPPERMAN.COM.AU
OR CONTACT HIS ROOMS AT HURSTVILLE PRIVATE HOSPITAL: 02 9570 5599.
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Yummy Mummy
YOUR GUIDE TO EATING RIGHT DURING PREGNANCY
JANUARY 2013 47
REBECCA GAWTHORNE
WOMEN INSPORT & EXERCISE
THE WEEKS OF PREGNANCY ARE A MAGICAL TIME. BRINGING A NEW LIFE INTO THE WORLD IS A LIFE CHANGING EXPERIENCE AND ONE WHICH REQUIRES A NUTRITIOUS DIET FOR BOTH MUM AND BUB.
There are many important steps to a healthy pregnancy. Mums-to-be know that good nutrition during their pregnancy is one of the key ingredients for a healthy baby. Gaining the right amount of weight, enjoying regular physical activity, taking supplements if required and avoiding alcohol, tobacco and other harmful substances are all important. Food safety is also a vital nutritional issue. Some bacteria can cause miscarriage and premature birth, so avoiding certain foods is very important.
Important nutrients During PregnancyDuring pregnancy your body needs extra vitamins, minerals and nutrients to help your baby develop. These include:
Folate Folate, or folic acid, is a B vitamin needed for the growth and development of your baby. It is especially important in the month before you fall pregnant and the first trimester (three months) of pregnancy. Adequate folate reduces the conditions such as spina bifida.
Folate is naturally found in many foods such as leafy green vegies (asparagus, broccoli, brussels sprouts, spinach, cabbage), beans, lentils and chickpeas, wheat germ, oranges and wholegrains. Some foods are fortified with folate such as some breakfast cereals.
Women planning or who may become pregnant need at least 400 micrograms of folic acid every day. This can come in the form of folate-rich foods. However, it is also recommended that all pregnant women take a folic acid supplement of 400ug each day at least one month before and three months after you become pregnant.
IodineAdequate iodine in pregnancy is essential for your baby’s growth, brain and motor development. Iodine is needed in higher amounts during pregnancy. In fact, it’s now recommended that all pregnant women take a supplement containing 150ug of iodine.
YOUR CHOICES OF WHAT TO EAT AND DRINK AT THIS TIME WILL NOT ONLY AFFECT THE HEALTH OF YOUR BABY WHEN IT IS DEVELOPING IN THE WOMB, BUT ALSO IN THE YEARS TO COME. IN FACT, RESEARCH HAS SHOWN THAT WHAT A MOTHER EATS DURING PREGNANCY CAN AFFECT THE CHILD’S HEALTH THROUGH TO ADOLESCENCE AND ADULTHOOD! SO ENJOY A HEALTHY DIET DURING PREGNANCY AND KEEP YOU AND YOUR BABY HEALTHY.
• CAFFEINE GIVES YOU AND YOUR BABY A BUZZ. JUST AS THE CAFFEINE STIMULATES YOUR NERVOUS SYSTEM AND CAUSE SLEEPLESSNESS, IT CAN DO THE SAME FOR YOUR BUB. YOU MIGHT FEEL LIKE YOU NEED A CAFFEINE HIT, BUT YOUR BABY DOESN’T. THE DEPARTMENT OF HEALTH AND AGEING RECOMMENDS PREGNANT WOMEN LIMIT THEIR CAFFEINE INTAKE TO 1 REGULAR ESPRESSO; OR 3 CUPS OF INSTANT COFFEE; OR 4 CUPS OF TEA.
• EATING DIVERSELY DURING PREGNANCY CAN STIMULATE YOUR BABY’S TASTE BUDS. BY 15 TO 17 WEEKS, THE AMNIOTIC FLUID WILL START TO REEK OF STRONG FLAVOURS IN MUM’S DIET LIKE GARLIC & ONION. THIS CAN INFLUENCE WHAT YOUR BABY PREFERS TO EAT AFTER BIRTH. SO IF YOU
EAT A VARIETY OF DIFFERENT FLAVOURED FOODS WHILST PREGNANT, YOU MIGHT GIVE BIRTH TO A MORE ADVENTUROUS EATER.
• THERE IS
NO SAFE LEVEL OF ALCOHOL
FOR PREGNANT WOMEN. WHATEVER ALCOHOL YOU DRINK, YOUR BABY ALSO GETS. THE NEW AUSTRALIAN ALCOHOL GUIDELINES STATE “FOR WOMEN WHO ARE PREGNANT OR PLANNING A PREGNANCY, NOT DRINKING IS THE SAFEST OPTION”.
• PREGNANT WOMEN
SHOULD NOT EAT ANY RAW MEAT,
RAW SEAFOOD INCLUDING PRAWNS, SANDWICH MEATS (HAM, SALAMI, CHICKEN, TURKEY ETC), SOFT AND SEMI-SOFT CHEESE, (BRIE, CAMEMBERT, RICOTTA, FETTA, BLUE ETC), FRIED ICE-CREAM, RAW EGGS, PRE-PREPARED OR PRE-PACKAGED SALADS INCLUDING FRUIT SALAD, (FROM SALAD BARS, SMORGASBORDS MOUSSE, AIOLI), RAW SPROUTS (ALFALFA SPROUTS, BROCCOLI SPROUTS, ONION SPROUTS ETC), CHICKEN STUFFING, REFRIGERATED PATÉ OR MEAT SPREADS.
Did you know... WOMEN INSPORT & EXERCISE
· Slow or plateaued results from your exercise· Lethargy, tiredness, weak immune system· Sport nutrition training and competition diet· Help with weight loss· Mood swings, food or sugar cravings· Safe muscle building
Rebecca Gawthorne - Dietit ian & Nutrit ionistBNutrDiet (Hons I) , APD, AN
“Feel, Look & Live Healthier”
As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster.
Clinical conditions including:· Diabetes· High blood pressure· High cholesterol· Heart conditions· Digestion & gut problems· Food allergies & intolerances
Health Fund & Medicare Rebates available.
Should I see a Dietitian?
If you need help with, or experience any of the following, you will benefit from seeing a Dietitian:
How to Enjoy a Healthy Pregnancy DietThe best way to meet you and your baby’s nutritional needs is to eat a wide variety of nutritious foods and be healthy. There is only a small increase in the amount of food you need to eat while you are pregnant, so it is important to choose a variety of foods everyday. Use the table on the next page as a guide to how many serves of each food group you need during pregnancy.
STAY tuned for next month’s edition with more important nutrients for pregnancy, vital food safety info and advice of seafood & mercury levels during pregnancy.
You still need to consume good food sources of iodine in addition to this supplement. These food sources include seafood (read next months Ezine for safe seafood selection), iodised salt (look for the green label) and eggs. In 2009, the Australian Government required all bread (excluding organic bread) to be fortified with iodine, so bread will also help provide some iodine.
JANUARY 2013 51
FOOD GROUP NUMBER OF SERVES
1 SERVE
BREADS, CEREALS, RICE, PASTA, NOODLES
8-12 1 SLICE BREAD ½ MEDIUM BREAD ROLL ½ CUP COOKED RICE, PASTA, NOODLES ½ CUP BREAKFAST CEREAL FLAKES ¼ CUP MUESLI OR OATS
FRUIT 4 1 PIECE MEDIUM SIZED FRUIT 2 PIECES SMALLER FRUIT 20 GRAPES OR CHERRIES ½ CUP JUICE 1 CUP DICED/CANNED FRUIT 1 ½ TBSP SULTANAS 1 PIECE MEDIUM SIZED FRUIT 2 PIECES SMALLER FRUIT 20 GRAPES OR CHERRIES ½ CUP JUICE 1 CUP DICED/CANNED FRUIT 1 ½ TBSP SULTANAS
VEGETABLES, LEGUMES 5-5 1 MEDIUM POTATO/YAM ½ MEDIUM SWEET POTATO 1 CUP LETTUCE OR SALAD VEGIES ½ CUP COOKED VEGETABLES
MEAT, FISH, POULTRY, EGGS, NUTS, LEGUMES
1.5 65 – 100G COOKED MEAT/CHICKEN 80–120G COOKED FISH 2 SMALL EGGS 1/3 CUP COOKED BEANS, LENTILS, CHICK PEAS, SPLIT PEAS OR CANNED BEANS 1/3 CUP PEANUTS/ALMONDS
MILK, YOGURT, CHEESE 2 1 CUP MILK 40G (2 SLICES) CHEESE 200G YOGHURT 1 CUP CUSTARD
EXTRA FOODS 0-2.5 3-4 SWEET BISCUITS 30 G POTATO CRISPS 2 SCOOPS ICE-CREAM 1 TBSP(20G) MARGARINE, OIL
Source: Queensland Dietician/Nutritionists 2012
WOMEN INSPORT & EXERCISE
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GLENN McGRATH (Cricket)
Was inducted into the ICC Cricket Hall
of Fame earlier this month. Fitting
tribute for one of the world’s best ever
bowlers. A special member of the Jock
Athletic Sports Academy
PAUL WATSON (S&C)
Congratulations to Watto, who recently
secured the strength & conditioning
role for the Nottinghamshire County
Cricket Club. They wont know what hit
‘em! Good luck Watto!
DEARNE COOPER (Running)
Is having an impressive build up to the
Australian Surf Life Saving titles in
April, recently winning the 2km beach
run at the North Cronulla carnival.
RICKY PONTING (Cricket)
Although retired from International
cricket, “Punta” is proving to be the
Key man for the Tasmanian Hobart
Hurricanes in the Big Bash League
campaign. Awesome stuff!
EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD.
KARANVEER SINGH (Cricket)
Currently has the highest batting
average in the Ranji Trophy 2012/13
series in India, ahead of the likes of
cricketing legend Sachin Tendulkar!
The all-rounder is passionate about
his cricket, previously venturing to
Australia to train with Jock during
his offseason. Best of luck for the
rest of the season Karan.
ROCHELLE GILMORE (Cycling)
This amazing athlete goes from strength to strength. Rochelle (pictured
centre) now owns and manages her own professional cycling team, the
Wiggle Honda Pro Cycling Team, signing some of the best women’s
cyclist in the world. She took the cycling world by surprise by securing,
single-handedly, the coveted sponsorship of Wiggle as their major team
sponsor. The team stepped out for their first outing at the Bay Crits in
Victoria in Jan, finishing a respectable 3 overall. Great result - big things
to come!
EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD.
