PhysioOne in Remuera

Need a Physio tune up before you head off on your summer holiday? Why not book in now at our PhysioOne OneHealth clinic for your treatment and see what all the fuss is about!!

So all of you may not know about our latest clinic located in OneHealth on Remuera rd.

We thought that we would just remind you all about this new state of the art purpose built building offering a truly integrated approach to healthcare.

Our PhysioOne clinic is located inside OneHealth at 122 Remuera rd with Free underground parking available to all patients.

We hope that you all have a very safe and happy Christmas and New Year (and fingers crossed the rain stops in time)

From the team here at PhysioOne

Whats Happening In December?

Well December is now upon us, and it sure is a busy time of year! But there are still some great sporting events happening around the country for you to join in on.

The Albany Summer Lakes Series starts up on the 12th of December - This is said to be Auckland's hottest new walking and running event. It is a great way to stay fit, healthy and motivated this summer. We have three events conveniently spaced a month apart in December, January and February for you to track your progress or build up your distance from 5k to 10k. click here for more info on the Albany Summer Lakes Series

The Beach Series is also under way at Takapuna Beach on Tuesday evenings - This is for the young and old and regardless of your personal goal this is another great way to stay fit and healthy! To read more Click here.

We will be keeping you updated with all the upcoming events for early next year to ensure that you get the most out of whats out there on offer!

And don't forget if you need any fine tuning before an event or if you are inspired to start tackling an event and would like to get rid of any pains and niggles to do so contact us here at PhysioOne.

Lance Armstrong to compete at the 25th Anniversary Eves Blue Lake Multisport Festival – The rumours are true

Cycling legend Lance Armstrong has confirmed his entry in the Eves Blue Lake Multisport Festival which is set for January in Rotorua.

Rumours started flying on Friday when Juan Pelota, Armstrong’s alias tweeted that his first race would be at these co-ordinates 38°12′S 176°20′E which points to Lake Tikitapu – The Blue Lake. The rumours were not confirmed until this morning when organisers from the Rotorua Association of Triathletes (RATS) received an email from Armstrong’s media advisor. Armstrong will be coming over to New Zealand at the conclusion of the Tour DownUnder in Australia.

Race organiser, Charlotte Pearson was ecstatic to hear that the news was true, “this is a really big thing for RATS and for the event, especially since it is our 25th Anniversary.’The club were hoping to attract top New Zealand triathletes for the occasion with local businesses donating funds for a prize pool. “Bevan Docherty, Kris Gemmell and Cameron Brown all competed in the event when they were young. We were hoping for them to race again, we never dreamed that Lance Armstrong would be our head line athlete!”
The event will take place on the 29th and 30th of January 2011 and will include an Open Water Swim, Aquathon and Sprint Triathlon. Armstrong will be competing in the full series. There are also entry level events for the beginners including a 750m Swim and a 5.5km Fun Run/Walk. For more information or to enter, click here.

Be in quick, entries will be limited.

Life After the Marathon

Regardless of what your postmarathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training.

Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal.

Weeks After the Marathon	1	2	3	4
Training Goal for Week	Recover as quickly as possible.	Resume regular running.	Get your legs moving fast again.	Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal	Combine minimal, easy running with walking and other forms of cross training, such as easy cycling or water running that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat Frequent high carb meals to replenish energy stores.	Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.	After one run, do six to eight 100-meter pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few miles of another run at your marathon pace.	After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week	Up to 25 percent of average premarathon mileage	25 to 50 percent of average premarathon mileage	50 to 70 percent of average premarathon mileage	60 to 80 percent of average premarathon mileage

Looking for a New Challenge?

So the Marathon is over! Hope you all did well and exceeded your own expectations. So now what to do? You are now in the best possible shape you could be in, why waste all that training and let yourself go?

Introducing the Pure Blonde Swim/Run & Aquathlon Series

Auckland’s newest multi sport event at Pt Chevaliar for all fitness levels

From October 2010, Point Chevalier will become the venue for Aucklanders looking to test their mettle in an all-new Swim/Run and Aquathlon Series.

Each Swim/Run event offers different distances from an entry level 500m swim & 2km run combo, to a tougher 1km swim & 4km run challenge.

From February, the series switches from Swim-Run to Aquathlon (Run-Swim-Run), offering participants a new challenge.

Devised by TACT, (Triathlon AgeGroup Coaching & Training), an Auckland based training group run by TriNZ Coach of the Year, George Hilgeholt, the series offers something for everyone.

Hilgeholt has designed the races to benefit seasoned athletes as well as amateur racers, and has kept entry fees for the seven core events as low as possible to attract a broad range of competitors.

“I’ve been involved in triathlon and multi-sports for nearly 30 years both as a competitor and a coach,” says Hilgeholt. “I think entry level events like this are the foundation of the sport because they offer people of all ages and abilities an achievable goal.”

Key features of the series will be separate swim courses for male and female athletes, event and series prizes for age groupers under 20 to over 60, and spot prizes to ensure all participants have a chance to win, regardless of their finish time.

“My aim is to keep the Kiwi passion for triathlon and multi-sports alive at a grass-roots level. These events have been devised to ensure there is something for first-timers as well as experienced athletes,” says Hilgeholt.

Competitors can register for individual events or the series at www.tactnz.co.nz Entry fees start at $20 for a single race and $120 for the series.

Good Luck To all you Marathoners for This Weekend

The team here at PhysioOne wants to say good luck for the Addidas half marathon this weekend.

Keep an eye out for Madeline Hernon running the half marathon. She will not however be trying to beat Michelle Bremer, one of PhysioOne's physio's 1 hour 30 mins.

There will be 10,000 people running in both the half and full marathon this year, an increase from the 9000 last year.

This year's adidas Auckland Marathon will see the introduction of a new innovative award for elite full marathon runners. The Top of the Bridge Prime awards recognise the first male and first female runners in the full marathon to cross the top of the Auckland Harbour Bridge. This is approximately 15km from the event start line at Devonport. The two winning elite athletes will each receive a cash prize of $500 each. To be eligible for the prize the runners must complete the full marathon distance.

We look forward to seeing you all and hope for more of this amazing weather for Sunday.

Good Luck

From The Team at PhysioOne

Two Newmarket Physio Forces join to become PhysioOne

Nick Ewart owner of Newmarket Physiotherapy and Madeline Hernon of PhysioOne have merged, bringing together two highly skilled and qualified physiotherapists to add to the PhysioOne team providing the up most care and treatment options for our patients.

Nick’s qualifications include a Diploma of Physiotherapy from AUT here in Auckland, followed by a Bachelor of Science in Physiotherapy (First Class Honours) and Master of Science in Physiotherapy from the University of Alberta in Canada. These qualifications along with his skills and personality lead us to believe that he will be a valued asset to PhysioOne and help us in our quest to be the leaders in the Physiotherapy industry.

Madeline Hernon states:

"We are delighted to have Nick joining us. He has a wealth of experience in Sports Physiotherapy gained from looking after sports teams including the Auckland Cricket Team, the Auckland Rugby Sevens Team and the Ponsonby Rugby Premier Team. This experience along with his high level of knowledge and skills acquired while studying for his Master of Science in Physiotherapy at the University of Alberta are a great attribute to PhysioOne".

A word from Nick about the merger:

“I am really looking forward to working at PhysioOne alongside other high quality and skilled Physiotherapists. In particular I am excited at being based at PhysioOne’s Clinic in Nuffield St in Newmarket. The Clinic is situated in the Cityfitness Gym which provides an environment with great energy and vitality, excellent treatment and rehabilitation facilities, and free car parking for patients. I am passionate about treating and looking after my patients to the best of my ability, and feel the PhysioOne Cityfitness Clinic is the perfect setting to achieve this.”

Nick will now be based at the Cityfitness Clinic, located at Cityfitness Gym, Nuffield St, Newmarket.

Appointments are available on Ph 520 8218. Free Car parking available. ACC Registered. ACC registration for an injury available on site.

For further information visit our website www.physioone.co.nz

Dr Paul Wharam’s advice on The Adidas Auckland marathon

This year's Adidas Auckland Marathon full marathon sold out just a few days after the half marathon field sell out back in May 2010, and it’s finally almost time to beat the pavement of our beautiful city and take on the bridge.

Whether you are doing the marathon, half marathon, quarter marathon, 5km run and walk or kids marathon make sure you are prepared both in body and mind. You need to remember to keep on top of any injuries you may have NOW and not before its too late! You want to be able to stay on top of these injuries and enjoy your run so come on in and see us here at PhysioOne to make sure that you can perform to your best ability at this year’s marathon.

We have some expert’s advice for all our patients to ensure that you get the most out of this experience.

Dr Paul Wharam’s words of wisdom:

Ø With less than one month to the Auckland Marathon there are still a few weeks to practice longer runs. I advise runners to gradually reduce weekly millage in the two weeks prior to the run.

Ø If shoes are worn, now is a good time to change them and then wear them in, otherwise painful blisters may result on the day. See our special offer with Shoe Science for our PhysioOne patients.

Ø Injuries at this stage of training are very frustrating. If they do not fully resolve with a few days rest from running and stretching then I would suggest seeing a physiotherapist or medical practitioner for an assessment.

Ø Nutrition advice is well covered on the Auckland Marathon. Having studied fluid balance during exercise I believe that drinking according to your thirst is advisable and that practicing drinking the race fluid in training is prudent unless you wish to carry your own fluid.

For more information visit the Adidas Auckland Marathon Website for further tips and advice

Have fun Dr Paul Wharam, Sports Physician.

And Good Luck from the Team here at PhysioOne

PhysioOne's top 5 tips to get you ready for summer!

Have you been telling yourself for ages to get off that couch and get in shape? You just never seem to get around to it but instead almost give yourself a scare attack when peeling off the layers of winter clothing somewhere in November. Winter puts a high toll on your body and state of mind. It is natural to be more tired and you also need more energy (so more food!), however it seems like you have less stamina to get out there and move when it gets dark as soon as 5 ‘o clock hits.

Now you have no more excuses! Daylight savings is upon us and its time to get active and ready for summer! Be active, be inspired and remember that any sort of movement can be a workout.

Here are PhysioOne’s top 5 tips to help get you ready to hit the beach this summer!

Summer foods – make the most of all the fruits and vegetables in season and feel refreshed after a delicious fruit salad for lunch instead of the podgy high calorie baked goods that we have been munching back during the colder months. Experiment different ways of preparing all these fruits and vege with smoothies, juices and salads…let your imagination soar.

Stay Hydrated - Drink lots of water! If you are active and even if you are not, in the sun you loose a lot more fluids than you might expect. It is really important to stay hydrated, not only will it benefit your skin but if you don’t drink enough your body will actually retain water and you will bloat up like a water balloon.

Give your garden some TLC - Did you know gardening could burn up to 500 calories an hour? That is probably more than most can melt away on a treadmill! Don’t have a garden of your own? How about a friend or family member you haven’t really spent quality time with? Offer to help them out and you’ll see you will actually have fun running around with a water hose, just don’t tell them you secretly have ulterior motives by using them and their lawn as a free outdoor gym!

Get a Fake Tan - Don’t let the sun’s rays harm you! And look and feel great too!

Make your feet presentable - One good pedicure is all it takes to get your feet ready for summer. Again, once professional hands have done the basic hard work, you can get by for weeks and weeks, however cack-handed you are with the nail polish (one tip: slap it on in the evening, let it all dry, and all the splashed bits can be worked off your toes in the shower the next morning).

And don’t forget that all our highly trained physios here at PhysioOne are here for you if you need some fine tuning, help getting back to the gym or to help with any niggles and tight muscles.

Runners Revolt...... 50% increase in Marathon Runners

The Rise of the Amateur Athlete
In the last 10 years, one of the more interesting trends has been the rise of the amateur athlete, particularly beginning marathoners. Statistics tell us that around 299,000 runners finished marathons back in 2000 and almost twice as many (407,000) finished in 2007. Not everyone is thrilled with the trend, but runners all over the world are taking advantage of some of the resources we've created in the past decade to make it easier:

Online Marathon Training Programs mean we don't need coaches or running clubs to train.
Finding marathons is easier than ever and there are new ones popping up every year.
Marathon training has evolved into shorter training runs, which means you don't have to quit your job to run a marathon.

PhysioOne Physios take on the lake

Well done to PhysioOne runners: Gabby Watson, Tania McNae, Mandy Hackett, Lisa Jones for taking on the round the lake run! 14 hours from woe to go. A mammoth effort - congratulations!!! and not one injury.........preparation is the way to do it.

Distress Signal activated 1000kms off land

Tasman Trespasser Distress Signal Issued
Tasman Trespasser
Earlier this evening (Tue 23 Feb 2010), Shaun Quincey issued a distress signal through the TracPlus satellite tracking system on board his rowing boat. TracPlus and the New Zealand Rescue Co-ordination Centre (RCC) contacted Shaun’s support crew to notify them of the distress call. The support crew got in touch with Shaun around 10pm NZ time. In rough terms it appears that Tasman Trespasser 2 was flipped over at least twice, knocking Shaun around quite severely. At this time the distress signal was activated. Whilst this remains a very serious situation, Shaun is now in his cabin and appears physically and mentally ok. Shaun is tethered (attached) at all times to the boat via a harness system. The harness may have on this occasion prevented Shaun from being separated from the Boat at night almost 1000km from land. Shaun has since been in contact with the New Zealand Rescue Co-ordination Centre to discuss the situation and possible options as the boat’s water ballast, oars and other equipment may have been lost. A short time ago Shaun notified his support crew that he would sit tight in the cabin until the morning when he can survey the boats condition and the state of his equipment and supplies. Only then will a decision be made on the state of the expedition. No further information is available at this stage and further updates will be posted on the website. No further information is expected until Wednesday morning.

Shaun takes on the Tasman Solo!!

Shaun Quincey is now 2 weeks into his solo Tasman rowing adventure having left Coffs Harbour on the 20th January. Find out more with www.tasmantrespasser.com. He covered some great distance in the first week heading quite far south in the currents and has only really started making ground east in this last week. He is now just over 600km east of Australia and about 100 km south of sydney. He has encountered some big seas and winds in the last two days from the east which has meant he has made little ground towards NZ but thankfully the sea anchors have prevented him from being pushed too far back towards australia and encourage an eastery drift in the current. Physically there are lots of blisters and rashes which can only be expected after spending that much time in the saddle but he remains positive and in good spirits and is aiming to arrive in Taranaki in early March.