SPORTS International

TM

SPORTS International

TM

The Pro SportsMagazine

November 2012

Carly TelfordInterview England and Chelsea Goalkeeper

Lerato Malekutu, Kate Jones, Megan FletcherTop Tips on sports nutrtion and more...

TESSA VELDHUIS Hollands Rugby 7’s Queen - EXCLUSIVE Interview

Exerformance was inspired by the founder’s passion for sport and exercise.We have worked with sporting amateurs aiming at national ranking positions, as well as with top national athletes who have gone on to gain medals at major championships (World and Olympics). We would like to make the experience and knowledge of Exerformance accessible to everyone, whether you are a first time exerciser or an elite athlete

aiming for gold medals. All we ask of you is that you WANT IT so together we can DO IT letting you achieve in order to BE IT.

Exerformance combines the practical,

functional and theoretical to make

sure that when we DO IT we optimise

your chance to BE IT and ARE IT.

Exerformance will also work with you

in maintaining your achievements

and in looking towards future goals.

Email Us:exerformance@hotmail.com

PapayaP h o t o g r a p h y

Covering Womens sport around the World : Beach 7’s Rugby Ibiza 2012

Not a bad start, however please send us your stories and information about your sport AND where in the world you play. There is a panel of experts who will be able to answer your questions and accept your suggestions. Just because we have touched on a sport doesn’t mean it won’t be covered again.. So email us at

editor@sportsinternationalmagazine.com

I am so excited to see all the articles now and the ones in the pipeline and I can’t wait to see where this goes. Thanks again, I hope you enjoy the magazine and I look forward to hearing from you.

WELCOMEThank you for taking time to read this new magazine, I really appreciate it.

This has been a 10 year journey and so I thought I would share with you the vision and aim for this magazine, as well as what it’s not trying to achieve. In terms of thank you’s and acknowledgements these are further on in the magazine, along with some background on me (if you really want to know).

Having said that, I am truly humbled by the huge response I have had from athletes, coaches, physios etc. in giving their time to supply articles, do photo shoots and interviews. Everyone is busy, yet they have given of their time. Thank you.

Sports International is a magazine for everyone. BUT it’s about women’s sport around the world. It is looking to capture the stories, interviews, and photos of international athletes as well as the stories of sport being played around the world at every level, bringing you insight into the world of women’s sport globally. I want the stories and articles to help and inspire all and to challenge

misconceptions, as well as wanting the photo shoots to show a different side to the athletes.This magazine is not trying to take away from websites that provide news, scores and updates, either by sport or by region, in fact we are happy to promote them. There are many that do very specific jobs and do them very well, and let’s celebrate that.

However, what we want to achieve is an awareness of ALL women’s sports around the world: providing stories and articles about the athletes and their involvement in the sport they play. The magazine will provide exclusive interviews, photo shoots and articles that will appeal to all. There will be articles on nutrition, training and injury recovery, alongside stories and interviews by athletes and teams achieving greatness in their sphere.

Over the course of time we aim to cover as many sports as possible around the world. As always though you need to start somewhere, so this issue covers Soccer/Football, Rugby 7’s and 15’s, Kickboxing and Judo.

SPORTS International

TM

SPORTS International

TM

Introductory IssueNo 001

Myak-Paul Homberger

EXCLUSIVE Interview

Cap: HollandSport: Rugby 7’s/15’s

The Dutch Rugby 7’s setup has taken the game by storm for a number of reasons. Whether it’s the professional approach the NOC*NSF (Dutch Olympic Committee*Dutch Sports Federation) have taken in creating an amazing setup for the team and their professional status; or the rumor that they are the best looking team on the International circuit; or the fact that they play such exciting Rugby - the Dutch Rugby 7‘s are a team to watch on and off the field. One of the team, Tessa Veldhuis took time out from her busy schedule to be interviewed straight after getting back from the London Olympics.

Tessa, thank you so much for your time and willingness to be involved with the new magazine.

Of course, no problem, I would like to help.

What does it mean to you to play for your country?

Playing for my country is unique of course! In the Netherlands everyone is very sport-minded, so it’s an honour to represent your country in any specific sport. Because rugby is an Olympic sport in 2016, it’s becoming more popular in the Netherlands as well. So naturally it’s an unbelievable opportunity.

At what point of each new match do you realise that you are representing your country? E.g. anthem, the run out, putting on the shirt?

Sometimes you forget day-to-day that you are representing you country; you’re working/training hard every day and focusing on the tournaments. But when I put on my shirt, nice orange coloured, I’m proud of myself and my team representing the Netherlands. It’s something special, not many people can say it!

photo credit Dirk-Jan van Dijk

What keeps you going and gets you out of bed to train when it’s raining, cold etc.?

Of course you have days when you don’t feel like training, but no doubt you keep going. We’re a team, so you have to work at 200% every day at least for your teammates. And top sport is hard, so it’s not always fun! But when you have the opportunity to play for your country in a big stadium with thousands of people, you will forget all the hard-training-days.

If you weren’t playing sevens what would you play instead?

They asked me only two years ago to train for the Sevens selection. Before that I was playing 15-a-side rugby, so I can imagine I would still be playing 15’s.Playing another sport is a strange idea, maybe athletics because of my speed? No, rugby is a sport with all kind of talents included, I like that!

Who is your inspiration and why?

To be honest, I’m not really working with an inspiratory (sic)! I’m playing rugby because I love it and working hard for myself and my team. But I do have a favorite Sevens player at this moment; ‘Frank Halai’. He is a powerful winger, top-try-scorer,

of New Zealand. His ability to beat players with his explosive pace and strength and score in the tightest of situations, have helped to keep New Zealand on the top in the last 2 Sevens Series.

Having seen the Olympics in London firsthand how you do you feel about Rio?

Watching the Olympics is a very good motivation to train even harder! We went to London for a couple of days with the Total Sevens Selection and watched some sports and it was great! We were all realizing that we have the same opportunity; by keeping working hard we have the chance to challenge for a medal in 2016! I think it’s the dream of every little kid to play at an Olympic someday, so keep fighting!

We will be meeting up with Tessa and the team in Dubai at the start of the IRB World 7’s Rugby series in December, look out for this in the next issue.

TESSA VELDHUIS

Calcium The benefits of calcium are the positive effects on bone strength and tissue repair - important post training or competition. Athletes should consume around 1200-1500mg per day. This is of particular importance for female athletes, where hormonal changes can take place from increased training load, which can affect bone density and cause premature osteoporosis (brittle bones). Bone health is key in contact sports as the body is constantly under impact. Sources come from milk, low fat cheese, yogurt, broccoli, legumes and seeds and nuts. Another way of increasing bone density/strength would be resistance training.

Vitamins The importance of vitamins is for immune function support, maintaining health of skin and tissues and to reduce infection. Vitamins are found in colourful vegetables and green leafy vegetables. The B vitamins found in red meat, turkey and tuna have great benefits for endurance athletes, helping release energy from food sources. B vitamins are also beneficial for

heart health and in preventing the reduction of Omega 3 stores. Omega 3 itself is important for heart health, blood vessel suppleness and reduced inflammation.

Iron Typically iron can be low in female athletes due to menstruation, therefore identifying the importance of iron in the diet. The adverse affects of low iron levels are fatigue and headaches, limited endurance capacity and at really low levels anaemia can inhibit the ability to perform exercise, train and compete. Iron can be found in food sources such as spinach, beans, most dark green leafy vegetables, fish, poultry and meat as well as some fruits (eg. raspberries, raisins, cherries).

Vitamin C This allows iron absorption, therefore decreasing the effects of fatigue and being able to maintain training/performance load. Sources come from eg. oranges, parsley, papaya, pineapple, strawberries and brussel sprouts.

Next Issue: Please send in any questions and these can be answered in the next issue.

Contact Us:Email: exerformance@hotmail.com

As a female athlete what are the key nutritional requirements to build a positive foundation?

Maintaining health to train and compete

BE IT - Top Tip Maintaining health

to train and compete through fluid!

The importance of nutrition for females is superior to that of males. Female athletes have to consider far more when choosing the correct foods to eat to maintain bodily function and be able to perform to the required level or specific goals. For example with food choice:It is important to avoid fizzy drinks; this is because the fizz comes from a substance called phosphoric acid. The body uses calcium to neutralise this acid so it doesn’t cause damage, however this calcium is taken away from the bones. So here are some top nutrients and where to find them to maintain and improve health to train and compete.

EXCLUSIVE INTERVIEW

Caps: England – ChelseaSport: Football – Goalkeeper

I have known Carly for some time now and from the first meeting she has been very supportive and passionate about women’s sport, as well as the promotion of women’s sport. So it was only fitting that she should grace the cover and is the feature athlete in this first edition.

Her enthusiasm for the game and her desire to play is infectious. You come away from spending time with her very aware of her determination, professionalism and genuine humility. She has risen from watching Sunday football with her dad to being on a central contract with the FA (Football Association) representing England and playing domestic football for Chelsea, all whilst keeping her feet firmly on the ground.

Despite her hectic schedule, Carly

really wanted to be involved and so found time for this shoot a couple of days before she flew out to Australia to play there in the English off season - once again showing her desire to promote the game she so loves.

Carly, thank you for your time again today. Our last photo-shoot was at the Chelsea training ground in Cobham - that was far more hectic than this one! How did you enjoy it?It’s alright, ah, this is far better. The girls were heckling and popping in to see what was going on! This is much better, but I’m not a model so I’m glad it’s done!

So tell us about how you got into football, was it your first sport or were you playing something else first?

No, it was my first sport that I played. I, like a lot of girls went to football with my dad, Saturday/Sunday league as me mam was working. The kids used to play together and then at school I

started to play football with the boys. I was a tomboy at heart so I had no problem getting stuck in and getting muddy. I was captain of the primary school team, I was the away captain and another boy was the home captain. From there I was picked up by a girls’ team playing under 13’s.

Were you always a goalkeeper then or how did you find your niche?

It’s a funny story really. Mum said “it’s a freezing cold day” and put a Sunderland goalkeeper’s top on me to keep me warm - I don’t support Sunderland. Anyway I turned up and the lady said “do you play in goal?” and I said “not really, but I will give it a go if it means that I get to play football”. That year we won everything, the league, player of the year and manager’s player of the year! From there it just escalated…

What was the progression from there to Chelsea?

CARLY TELFORD

I played county and then I was also picked up by the Sunderland FC academy and at 15 played first team, I then played under 17’s, under 19’s for England. I moved to Loughborough to study and so went to play for Leeds. Then a new super league was formed and Leeds didn’t make it in, so me and all the girls that wanted to play WSL (Women’s Super League) needed to find somewhere else to play. I was picked up by Chelsea and so I ended up down south.

You are off to Australia for the winter season, how did that happen, tell us all?

I am, yes. That was a very recent thing.

A lot of the girls go and play in the leagues in the winter in America, Australia etc. as they don’t clash with ours.

Being on a contract I needed to check with Hope (England manager) regarding fixtures and being away. I was very lucky that she said it would be good for me to get game time and experience. The last few seasons I have ended up injured at the end of the season. I dislocated my shoulder and well, the last three seasons I haven’t finished - so to be fit at the end of the season is key. For me it’s fantastic to be somewhere else, branching out and to be playing at that high standard will push me and give me game time and experience to bring back to England.

Do you know anything about what you are heading into?

Not really and that is part of the excitement. I know some of the girls that are going over but they won’t be playing with me. I don’t know how the teams play or train compared to us. The funny thing is I was sent the training schedule and in it there are lots of slots marked “celebration”,

now I’m hoping that’s what I think it is and not code for hard-core training!

You mentioned that you get injured a lot, what happens with you when this happens and do you get looked after?

Oh yeah, things are so much better than a few years ago. Even this year things have improved again, Chelsea have been fantastic, we can now get to use the 1st team facilities and get to be seen and use any equipment the medical support team at Chelsea have. The BOA and the FA have really helped with private medical cover, so for example I was seen within days by a top surgeon regarding my shoulder. He has operated on both my shoulders and then I get all the rehab as well. This would be unheard of a few years ago; we would have had to go through the NHS system. I’m so well looked after now, it’s fantastic and the girls really appreciate it. Sometimes you don’t know where the help is going to come from and this isn’t the case with Chelsea, so good. This has been a long journey to get to this point though and from my experience there are still women’s sports where this level of support isn’t available to senior players.

With the central contracts now we are getting a lot of support not just for now but our futures as well. We are never going to earn the same money as our male counterparts so we have no savings to retire on at the end of our careers. So the FA are helping us with this, I am busy doing my coaching certificates at the moment. Also the PFA have classed us as professional, so anyone at the senior level will now be looked after. Hope has pushed a lot through and this has really helped to open people’s eyes.We just want the opportunity to play for a living rather than part time. We aren’t wanting loads of money or to earn the money the guys do, we just want to get game time, be focused only on football and play.

Thanks Carly and good luck in Oz!

“we just want to get game time, be

focused only on football and play.“

Injury challenges face women with each game played. Will their sports injury effect their 9-5 jobs? Only the few are in the priverlaged position to be paid as full time athletes.

Dispeling myths: Yes athelets are women and want to be feminine as well

Carly playing against Arsenal at Emeraties Stadium

Having grown up in a country where we sang the anthem every morning and at every possible event, where representing your country was the ultimate goal and achievement, where you believed your elders when they told you if they cut you in half you would bleed green and gold, I have started to wonder if this is of a time gone by and whether this has become the stuff of legends of old?

The press is full of the latest disgrace, comments from players who don’t care and the antics of those who are on a jolly rather than focusing on the game at hand. Is it that commercialism and the modern world have put pay to this? Do we live in a society where your national team is just another team to play for and of a country that your grandmother needed to have visited just once, to qualify to play for?

Yes and no, as so often is the way. For every screw-up and show of disrespect for the national shirt they wear, there are many, many more athletes who stand shoulder to shoulder, proud to be representing their country. People who value and appreciate the call.

We all watch our national teams run out and represent us, but the thing we very rarely hear is what it means to those who represent us and are proud to pull on the national shirt.

In the course of many interviews, chats

and observations with athletes from all over the globe there seems to be a common thread that separates the DO and the Don’t cares.

Those who represent their nation with pride do it because they enjoy it, for the love of it. At no time has money or fame even been given a passing nod.

It just isn’t part of the psyche of sports people who are driven to represent their country for the right reasons. The drive to be better and improve both personally and as a team is what pushes them.

Knowing that their team mates are doing the same around the country, spurs them on as individuals to better the team. They get up on the cold, wet and early mornings to train, knowing that others are doing it as well and that as a team they want to be better and do better.

“This is part of the cost to be paid for representing a lot of people” said Niamh Kavanagh (Ireland), “and we do it without questioning. It’s what’s asked and for such an honour you just

Has representing your country and caring

about it gone out of

fashion?

“So many want to represent their country, so few do”

do it. To pull on the green jersey and represent Ireland, you just do it. This is for the people, the fans.”

What a fantastic view to have on what to some has become a chore - the fact that it’s an honour and you don’t question the price. This comes from someone who doesn’t live the jet set life with all the trappings, it comes from an athlete who has a job and ON TOP of that trains and does what so many others do for a living! 36 hour days being squeezed into 24, for the love of it and the honour and not the money, fame and jolly’s.

The question is, how do you pull back the decay? Marlie Packer (England) feels that the grassroots support of teams, individuals and sports is vital to promoting the goal of playing for your country. “Working your way up through the under 20’s program, knowing others are doing the same no matter where you are in the country. To play in events such as the 6nations, this is what we are trained for”.

This is not about an individual doing something for themselves, even in non-team sports. Yes, almost all the athletes I have spoken to, talk about personal challenges and goals for improvement, but it’s always a side comment and something personal. It never gets in the way of the focus: that it is to represent their country, the people of the country, the fans and, very interestingly, the grassroots players and the system they came up through.

“Representing SA means wearing the green and gold not only for myself but for a nation and every other hockey player in our country” said Sanani Mangisa (South Africa). There is a real sense of knowing where

they came from and that seems to breed part of that sense of pride in representing their countries, knowing what it has taken to get there and that they, along with others, have come through the melting pot of regionals and made it to the top. They have reached the ultimate goal and for this none of them take it for granted.

The same sentiment has been echoed across the sports and countries of the athletes I have spoken to and this is best summed up by the words of one and the actions of another. “So many want to represent their country, so few do” said Marlie Packer (England).

When I asked another athlete at the end of a gruelling international they couldn’t answer the question as they were completely overwhelmed by it. Subsequently, they contacted me to say that the question brought up so much emotion for them as it meant so much to them to represent their country that they just couldn’t find the words. All that came up was the graft and desire culminating in achievement, and that in turn equalled raw emotion.

It’s great to see and hear that there is still desire and pride to play for your country, more so amongst female athletes than men, it seems. Is that because the cost is greater for them? That however, is another can of worms for another day….

“working your way up through the under 20’s program, knowing others are doing the same no matter where you are in the

country. To play in events such as the 6nations, this is what we are trained for”

Irish Lightning winning their first trophy at the Amsterdam 7’s. They display such passion and pride playing for Ireland, both on and off the field.

was a special moment in my career. I obviously don’t go out onto the field but it felt as if I was representing my country, which is how I see every match that I take part in.

Where are some of the places your job has taken you?

I have been fortunate enough to travel to amazing countries in the last two years. We have been to Dubai, New Zealand and probably m y

p e r s o n a l favourite, India. I enjoyed the rich cultural heritage in India, I’m also a keen Curry eater!

How do the players relate to you?

It was a bit difficult at the beginning of my tenure with the team, I’m a very shy lady so I kept in my little corner and only really spoke when I needed to. I have grown a lot in confidence in my role over the years and have formed great professional relationships as well as friendships with the players. They respect me and the job that I do, so that goes a long way in making my job a little easier.

What has been your biggest lesson?

From liaising with the media to briefing players, setting up press conferences and communicating on social media, Lerato does it all. This media-savvy young South African is a wonderful example of how following your dream, through the good times and bad, ultimately pays off.Speaking ahead of the first Test at the Oval, Lerato reflected on the last five years since she was first featured on gsport.The 2011 gsport Woman in Media finalist also shares key insights on working in a male dominated environment and how she has learned to toughen up.

Lerato, you have come a long way since gsport first featured you in 2007, recap what has happened in the last five years.

The last five years have been an incredible journey. I actually can’t believe the time has gone by so quickly. I completed my journalism degree at the University of Johannesburg and I was fortunate enough to get an internship at Cricket South Africa straight after completing my studies.The internship was a lot of work, I gave up all of my weekends and free time for cricket but the weirdest thing was that it all just felt right. I was cricket obsessed and wanted to consume as much of the game as I could. I was offered the role of media officer for Cricket Development in May 2008, an area of the game I fell completely in love with.

I continued giving all of my time and resources to my job, I was completely addicted. This included covering all areas of development cricket from KFC Mini Cricket until senior amateur cricket. This gave me so much insight

about grassroots development and made me realize just how far and wide the love of the game was.It seems all of my hard work paid off because I was seconded to the national team in October 2010. I became the media officer of the national cricket team; a dream come true! As I write this, I am currently in the UK taking part in my first UK tour, an exciting challenge as I continue to push myself to new heights.This has been an amazing rollercoaster ride, funny enough, one I have been dreaming about since I came to love this wonderful ball game. What has been the biggest highlight of your job as Proteas media officer?

Wow highlight. I know this is a cliché but every match that I take part in almost feels like a highlight for me. A highlight because I go out there with the intention of giving my best, and I look back and think wow, what an amazing experience.

What other highlights have there been?

It was special to meet the President of the country Jacob Zuma before the team left for the World Cup. I think also being part of the World Cup

LERATO MALEKUTUBy Gsport

At the forefront of the Proteas media machine is none other than cricket nut Lerato Malekutu. Lerato has been in the role of Proteas media officer since October 2010 and she is more in love with her job than ever before.

Top 10 Olympic Hockey moments.Olympian, South African goalkeeper, sports nut and all round nice person, Sanani Mangisa has shared her top 10 Olympic women’s hockey moments. What are your favourite moments from the Olympic hockey? Look out for an interview we did with her and her team mates here shortly.

1. Pietie Coetzee playing in her 250th game.2. New Zealand playing in the semis 2012, having not won a single game

in Beijing. Respect. 3. That semi-final goal by Carla Rebecchi deserves a mention, quality. 4. Possibly the last Olympics we’ll see the class of Aymar and Keller.5. Pietie Coetzee upping her scoring record to 248 goals. 6. The Dutch retaining their Olympic Champions status. Not an easy feat

that.7. The human emotion element is what made the Olympics truly special.

Far too many “tear to the eye” moments.8. Kate Walsh playing with a broken jaw. Courageous. Commendable. 9. SA women beating USA 7-0. Biggest W Olympic margin. 10. Belgium coming 11th in their first ever Olympics. Never easy.

Thanks to Sanani for sharing this and well done for your achievements in the Olympics! We look forward to hearing more from you and the team in the future.

It’s not personal, just business. I have learnt to develop a thick skin in this role. It is a high-pressure job and you sometimes find yourself in situations that almost bring you tears. I’ve learnt how to toughen up and to take each pitfall and disappointment as a positive, you can only learn from that.

What is your advice to young women who want to follow in your footsteps?

Never lose sight of the end goal. Many people will tell you that it’s not possible, that you’re too young, not tall enough; people out there always have something to say, which is why it is important to surround yourself with a good support base.People that have your interests at heart and people that know what you are striving for. My close mentor Kass Naidoo always told me to read as much as I can. Always make sure you know as much as you can about the industry and the intricacies involved in the area you are most passionate about.

There are other women (journalists, etc) who are also on tour with you. Is it good to have some female company especially away from your friends at home?

Yes it helps a lot to have someone to chat to about nail polish and girly things but I think I have become used to being the only female on tour.

Is your goal to one day become Wisden editor still on track?

Hahaha! I think my end goal is always changing, I remember reading an article by Colin Bryden covering cricket somewhere in the world and I thought to myself; I wish I could do that. I have been blessed and have worked hard enough to be doing something what I have always dreamt of doing, I’m going to savour the moment.Wisden or being head of a respectable cricket publication is definitely something I will strive for in the future but for now my sights are set firmly on being the best media officer for the Proteas.

Thanks to Gsport for girls for the article

“Aut viam inveniam aut faciam” I will either find a way or make one

“Champions are not those who never lose. They are those that never quit.”

10Ponderings & thoughts

My view (and I am happy to be corrected) given my own research and experience is that it very much depends on the individual and the mind-set about it. If I’m in the right place mentally then I can fast for 24 hours and feel better for it. Sometimes it’s fine not to eat and sometimes I really need it. There are times I feel better training and not eating and vice versa.

So for me it’s 50/50 between your mind and your body in terms of your ability to fast and the success or failure of you fasting. There are the physiological upsides of fasting, however if you are saying that you need to fast but your mind is saying you are hungry and need to eat, that is going to impact on you. This then becomes detrimental if you keep focusing on the food as this then causes stress on the body; it’s pointless because you are fasting to eliminate stress in the body. You have to be congruent with your body.

Fasting can be good for you physiologically because each time you drink, eat etc. it is processed through the digestive system and liver. By fasting, it gives this system time to recover and breathe. They are pivotal to the body and so it’s good for them to rest. There is a whole area of research that says we don’t need to eat as much as we do, but it’s down to the individual and a whole topic for another time.For me it’s about balance, listening to your body and being careful and if you have more questions or want help with this, contact me or a good local nutritionist.

kate@chirontransformation.com

Bridgitte Hartley is the “Outstanding Athlete” for this issue. Why? Well, to get to the Olympics is a feat for anyone, but to do it in a sport that isn’t contended in your country take things to a new level of sacrifice and determination. On top of that to then win a bronze AND to do all of that on National Women’s Day is truly amazing, so we salute you Bridgitte for all you have achieved!Hank McGregor, the reigning world canoeing marathon champion, had a few words to say about her and her achievements that help us understand.

“This was arguably the toughest of the six medals won by Team SA. I don’t think anyone fully understands how tough it is for a South African paddler to try and just qualify a boat for the Olympics, let alone get strong enough to win a medal. We have no international regattas anywhere on the African continent, so to prepare and race against the best you have to go overseas, which involves huge sacrifices, both personal and practical.”

SPORTS International

TM

SPORTS International

TM

OUTSTANDINGAT H E L E T E

F a s t i n gAs explained by Kate Jones nutritionist

There is a lot of press around regarding fasting and the benefits of it, ranging from weight loss to improved mental ability.

Kate, thanks for taking time out of your schedule to do this shoot and interview. Please can you talk to us about your day to day training?

I’m a personal trainer and so I train alongside my clients a lot. This can mean anything from running to body weights, or even resistance training. For my own training, I train 3 times a day.

Rock climbing, Kickboxing, Olympic lifting or sparring, it really depends if I am training for something specific as to the regime I use. It’s all about maintenance for me. I will most probably have a rest day in the week, I try (laughs).

Ok, so what does your nutrition look like day to day?

My diet is more of a Paelo style diet. I don’t have carbs or starch unless it’s in the morning or pre/post exercise. It’s just what works for me. I eat natural and organic. I don’t eat that much, 3 meals a day. But my nutrition changes as I research and learn more. I am always keen to try new things and learn more about nutrition and the body impact. Take fasting for instance.

So talk us through preparation for a fight from a training point of view?

First, I need to know the weight I need to be for the fight as this is pivotal to my training. If I need to lose weight then I will do a lot of endurance, distance running, this works for me. Along with this I do intense x2 2min rounds of kickboxing as this is how we fight - they are 2min rounds. fight

Olympic lifting for explosive power, but once again if it’s a weight issue, I will make sure I don’t add muscle so I’ll do resistance training. Then 2/3 weeks out I will do cardio with no lifting at all so that I don’t have any muscle inflammation which for me means I will hold more water. Muscle atrophy is something I want to avoid at this point. I prefer to do x3 30 sessions a day because it can have an effect on my weight if I do more. This is because it upsets my cortisol levels and for me this means holding a lot more water which equals weight.

How does your nutrition change for a fight?

My diet doesn’t change much but I use supplements as I have a low carb diet any way and I don’t eat huge amounts. Things such as electrolytes.

Outside of kickboxing what do you do?

I’m a PT doing sports performance, weight loss and S&C (Strength and Conditioning) and I also have a diploma in Cognitive Behaviour and NLP. I use all of this in a blend with my clients, especially to help them with their mind-sets. This ensures they get more out of their training. I run kickboxing and boot camp classes as well. I also am currently doing my masters in sports physiology as this is an area that fascinates me and from experience and training people is very significant.

You have 2 black belts, what are they in and what other qualifications do you have?

Yes, I have Savate (French kickboxing), although they are gloves - but yes, for the ease of understanding, and I also have a black belt in K1. I am qualified to instruct in both disciplines as well as nutrition, NLP, Cognitive Behaviour, PT and I am doing my masters in sports physiology.

Thanks Kate and good luck with the Studies!

Kate Jones Professional Kickboxer

Team GBSport: Judo

Hi Megan, thanks for taking time out of your schedule to talk to us. Tell us firstly how on this earth do you fit studying in with training?

Hi Myak. To be perfectly honest at the moment I have no idea how I am fitting it all in. My PGCE is so demanding I’m out of the house by 8 every day and back by no earlier than 4, then have to head to training. Plus somehow fitting in time to do my uni work and sleep! Although I’m really pleased as last weekend I managed to get my first World Cup medal winning silver in Rome! So I don’t mind how tired I am as it seems to be paying off! Please talk us through your training schedule in any given week?

Before I started uni this September, for the past year my day would consist of 2 – 3 sessions per day. With a combination of strength, endurance, technical and randori (sparing) sessions. At the moment I have a different training programme to the others in the training group, due to my uni/school commitments but I am fitting in at least one session

every day to keep me ticking over. Do you follow any particular nutrition plan?

For a long time I have been trying to gain weight. Over the summer it was really good, with me gaining 3 kilos. This was achieved through my weights programme and through good nutrition. I haven’t got a specific diet, although I have learnt a lot through being an athlete about the correct foods for me to be eating for optimum recovery and weight gain in particular. Great emphasis on the half hour window after training to take on carbs and protein. Are you able to tell us your “plan” for world domination? Haha! I wouldn’t say so much world domination, although I have got a game plan! This year my main focus is to get my PGCE completed, then it gives me 3 years till Rio to qualify and get the best preparation possible. I also want to go to the Commonwealth championships in 2014 and would love to win a medal there!

What is your ultimate goal?

My ultimate goal is to win Olympic Gold, but additionally to win medals at the Commonwealth, European and World Championships.

Would you like to fight a male counterpart at the same weight? What do you think the outcome would be and why? If I was to fight a male counterpart of equal weight, at the same level as me, I would without a doubt lose, unfortunately. The difference between the women and men is massive. I can maybe do well against those lighter and younger than me, but as soon as they hit puberty and start to gain ‘man’ strength that’s when they just become too strong for girls to be able to compete with them.

I appreciate your code as a martial artist myself, however what is your view on other codes and do you train in any other codes or do you focus only on judo?

I have an appreciation for all martial arts, as the code for a lot is the same. The main focus is on respect, which I feel is vitally important to have as a person. I have never actually tried any others though; I just haven’t had

Megan Fletcher

Judo originated from Japan, and translated means ‘the gentle way’.

The sport has changed a great deal since it became an Olympic sport, and has been greatly influenced by wrestling.

A fight will last 5 minutes, although if there is no score within the first 5 minutes there will be a 3 minute golden score. After this if there is no score there will be a referee decision.

The main aim in judo is to throw your opponent flat on their back. This leads to Ippon (the same as a knock out in boxing) and results in the end of the fight. There are additionally 2 other scores. Wazari is when someone is thrown between the side and back and a Yuko is when someone is thrown onto the side. You can also win on the ground, through submissions. These include armlocks and strangle. But additionally you can hold your opponent for 25 seconds this will equate to an ippon aswell.

Do you have any rituals or superstitions prior to fights?

Not really. I like to listen to my iPod before I fight. It helps me to relax. I have a few audio lessons to help to relax me, as I started to get too nervous before I fought in competition.

Talk us through what happens when you walk onto the mat and there is a huge person on the opposite side, as opposed to a little dot. What is the thought process/psychology? Psychology is a massive part in any sport. You have to believe no matter who is stood in front of you that you can beat them. This is something that never came naturally to me. Although the more competitions and medals I win the more I am starting to believe in my ability.

Have you had any major injuries in judo?

Touch wood, I have been quite lucky. I had surgery when I was 17 only on the cartilage in my knee. I have had a few little niggles, but nothing that

has kept me out of training for months on end. Finally, how do you fund yourself? Do you have funding or do you rely on local support/family etc? Last year I was put on the National Lottery funding as I was within the top 100 in the world. The better the results the better the funding. Last

weekend I managed to gain my first world cup medal in Rome, winning silver. Hopefully this might mean I will be put up on funding. Although after the Olympics a lot of changes are being made within our management team, so I will have to wait and see. I additionally have a great amount of support from my parents. Without their support it would not be possible for me to live in Bath. I am lucky that they invested in a house for me and my brother to live in, so it cuts the cost of living by a massive amount! Thanks Megan, for your time and good luck! We look forward to following Megan as she climbs the world rankings.

enough time.

Who do you admire in the judo world?

I admire Lucie Decosse (FRA). She is the top judoka in my weight category, and is the current Olympic Champion. She is amazingly talented, and at one point was so far ahead of people on the World ranking list the closest person was 500 points away. Who has been your inspiration/motivation?

There have been a number of inspirations and motivations for me for judo. The biggest is my family. My parents are extremely motivated people and have always supported me massively with my judo, always having faith in me, even when I haven’t had faith in myself. My younger brother Ben is also a great inspiration for me. He does judo as well, and he is always helping me at training which is really great to have the support there always.What makes you get up in those wet and cold mornings to train?

The thought that Rio is less than 4 years away and I don’t want to have the same hurt from not going to the London games! The thought of being an Olympic champion makes you kick the duvet off! It must be amazing to represent your country, what does it mean to you?

I’m extremely proud to represent my country. I have done it for a long time now, so it would feel very strange not to. There is nothing better than hearing your national anthem being played for you!

SportsExplainedJUDO

by Megan Fletcher of Team GB

Here are some of the regular contributors with their backgrounds. They will be supporting all the questions and articles coming in. There will be others who will appear in future issues as well, depending on the subject matter.

James Davies brings a wealth of knowledge to Sports International, having worked with the Welsh National Rugby team during a number of their campaigns, as well as Cardiff City FC and Welsh Hockey. James’ key areas of involvement have been around aiding periodised performance enhancement, hydration and training load analysis, along with the delivery of sport science support on match days. As well as this he has worked with other support staff in an S&C role. He also works with a number of the national squad girls and GB athletes on a one to one basis giving nutritional and S&C support.James has a BSc (Hons) Sport and Exercise Science, whilst also holding a number of other professional body qualifications. James now owns his own consulting business (EXERFORMANCE) where he offers advice and support to numerous athletes, both amateur and professionals who are looking to improve their game and performance.

Dr Bianca B Zietsman, MChiro is a certified chiropractor who has always been involved in sport and has represented provincial and national sides in netball, swimming and touch rugby. She enjoys participating in triathlons and climbing in her spare time; as well as a season of Rugby 7’s this year. Dr Zietsman is a qualified lifeguard, swimming instructor, sports masseur and touch referee and coach. She is the current Elite Performance Manager for the Welsh Touch squad, which comprises of 7 male and female teams. Dr Zietsman has a passion for sport, and the treatment and rehabilitation of sports people. She is currently

involved in researching sports injuries and the effect of sport on elite female players’ neck movement and function; it is an on-going project with the results looking to be published in the next year.

Myak-Paul Homberger, aside from being a huge sports nut and champion of women’s sport, has numerous qualifications including being a BAWLA qualified weight training coach, two martial arts black belts alongside his instructor level in Urban Krav Maga. He is also an NLP practitioner and sociologist with an HND in RAB. Photography is his main passion and he has been published internationally. Myak has worked with men’s and women’s national teams, as well as with premiership teams and individual players.

Thank you’sThe thank you’s are normally hidden in small print somewhere but I wanted to properly acknowledge the people who have made this happen. To the people who have given of their time, believing in the magazine and vision without seeing a single copy, thank you. It will always be easier to show someone a magazine than a blank page.

Without all these people the magazine wouldn’t be here. So thank you to all the people below who gave their time, fitting in interviews around all their challenges, work, training etc., and for believing enough in the project.

To Kate Jones, Megs, Carly Telford, Taff, Tessa Veldhuis, Dirk-Jan van Dijk, GSport SA, Neil Johnson, Hannah Porter, Gemma Crowley, Nikki McSweeney, Karlla Davis, Paula Ishibashi, Roger @ Digital Forest (you’re a legend!), Bianca Zietsman, Ma/Pa, Serita Shone, Julia Hubbard, Vikki Bunce, Kydah, Aimee Barrett, Minx, Jackie Shiels, Louise Armstrong, Toby Mann, Webby, Bryony Cleall, Deeunit, Polly Pithers and Non Evans.

Support Panel

SPORTS International

TM

SPORTS International

TM

Kick Start Smoothie

400ml – Semi Skimmed Milk1 tbs – Low fat Greek yogurtHalf hand of raspberries Half hand of strawberries 1/4 hand of mixed nuts

An easy natural smoothie, incorporating this issue’s topic of ‘maintain and train’ from Exerformance.

Recipes and Tips

There are fun players, there are good players and every now and then there is a player that stands head and shoulders above other players, a truly world class player. Mandy Marchak is such a player. She is the only player I have seen repeatedly dig a team out of a hole with try after try, mostly in the dying minutes of a game and usually involving a searing long run! With no hesitation she would be in my invitational world 7’s team (if I had one).

From her first try outs were she ended up with stress fractures on her lower vertebrates and seven months out, to returning to play and in the first game separating a girls shoulder with a tackle - she has met rugby head on! What a start to a career - and it’s gone from strength to strength from there on….

I have been very privileged to have known Mandy for some time now and to watch her play and develop. She

has always been a good player, but as time has gone on she has developed into a phenomenal player on the field, yet her off-field character and persona have remained constant.

This last year has seen Mandy, as part of the Canadian set up, win numerous awards and silverware around the globe. As well as this, she has supported invitational sides such as The Moody Cows and charity challenges such as The Four Peaks for the Wooden Spoons. What a year, what a player and what a person. But what makes someone like this tick? What makes her get up in the morning and what sort of person is she really?

Family, for her are the bedrock of this, with huge support from them: being there for her, allowing her to pursue her dream and pushing her to excel. “My goal in the game is to be the best. I wake up every day thinking about what I’m going to do that day

that others across the world aren’t.”

This goal has driven her to this point and it’s working! Coupled with this, there is a genuine humility and gratitude for doing what she enjoys doing. To her it’s not a sacrifice training, travelling etc., it’s a life choice that she has willingly made and does not regret for one moment. This is her mantra. This is what drives her and sets her apart.

From my first interaction with Mandy through to my last conversation with her she is humble and very quick to acknowledge the team and everyone else around her. The consistency over time in her character has really stood out for me; she has in no way changed. A great player and a lovely friend.

Thanks Mandy.

Mandy Marchak

We would like to cover as many sports and countries that women are actively involved in and so here is a page to highlight this. Please send us your information, articles, and stories of hopes and dreams. We would love to hear from you. Just because a sport has been covered doesn’t mean we don’t want to hear any more about it, send it in and let’s watch the list grow!

Judo – GBKickboxing – UKRugby – Holland, CanadaSoccer/Football – EnglandHockey – South Africa

Sports and Countries coming up….• Touch rugby • Bobsleigh• Bodybuilding• Crossfit• Fitness• Polo• Netball• Great Britain, Wales, Brazil, Sweden, UAE

SPORTS International

TM

SPORTS International

TM

SPORTS International

TM

SPORTS International

TM

The Pro SportsMagazine

October 2012

Carly TelfordInterview England and Chelsea Goalkeeper

Lerato Malekutu, Kate Jones, Megan FletcherTop Tips on sports nutrtion and more...

TESSA VELDHUIS Hollands Rugby 7’s Queen - EXCLUSIVE Interview