Fitness Journal November 2016

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Fitness Journal 

WAIKATO EDITION VOLUME 3 : ISSUE 11 NOVEMBER 2016 

HEALTH | PERFORMANCE | WELLBEING 

WAVE 

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2

2 FITNESS JOURNAL NOVEMBER 2016 

www.fitnessjournal.co.nz

From the editor 

Time seems to speed up at this 

time of year. Christmas somehow 

signals a frantic need to complete 

all those jobs and goals decided 

at the beginning of the year – 

some of which haven’t even been 

started yet! Add in the pressures 

of work deadlines (always an extra 

challenge over the Christmas break) 

and it is easy to feel overwhelmed. 

COMPETITION CORNER 

Get fit – with support 

Kick start your 2017 with a 12-month 

membership at Hale Health, Hamilton’s 

uniquely holistic health centre with a 

family orientated atmosphere. 

So it is important to be kind to 

yourself at this time of year. Take a 

deep breath, be patient and learn 

to recognise your specific signs of 

stress. Set some positive goals and 

rewards to work towards. 

Consider training for an event to 

keep some focus on yourself; check 

out our guide inside to both the 

Kirikiriroa Marathon and Karioi Trail 

Run, as well as local bike trails to 

explore. 

Also in this issue, yoga columnist 

Sarah McDonald shares her tips for 

enjoying yoga outside – so you can 

practise wherever you are. We chat 

Lisa Potter 

EDITOR 

Find us on facebook: 

fitnessjournalwaikato 

Cover photo by Bruce Lim 

with inspirational athletes like 

cricketer Sara McGlashan and 

surfer Ella Williams, and catch up 

with local foodie celebrities Neena 

Truscott and Belinda MacDonald, 

as well as sharing some recipes 

from the legendary Donna Hay. 

You can also enter to win some 

great prizes, including a 12-month 

Hale Health gym membership – so 

treat yourself to some time out and 

enjoy the read. 


WAIKATO EDITION VOLUME 3 : ISSUE 11 NOVEMBER 2016 

WAVE 

RIDER 

Ella Williams 

Fab foodies 

Belinda & Neena 

FREE 


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fitnessjournal.co.nz. Entries close November 30 2016. 



The Fitness Journal team 

EDITOR Lisa Potter 

M: 021 249 4816 E: lisa@fitnessjournal.co.nz 

DIRECTOR Alan Neben 

P: (07) 838 1333 M: 021 733 536 E: alan@wbn.co.nz 

SALES DIRECTOR Deidre Morris 

P: (07) 838 1333 M: 027 228 8442 E: deidre@wbn.co.nz 

ADVERTISING SALES MANAGER Jody Anderson 

P: (07) 838 1333 M: 027 236 7912 E: jody@wbn.co.nz 

ADVERTISING ACCOUNT MANAGER Candra Hansen 

P: (07) 838 1333 M: 027 386 2226 E: candra@wbn.co.nz 

GRAPHIC DESIGNER Tania Hogg 

P: (07) 838 1333 M: 021 280 3032 E: tania@wbn.co.nz 

BIKE BUYING TIPS 

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• Fast Braces - Clear brackets & tooth coloured wires 

Preventative Dentistry 

The most affordable kind of dentistry 

Featured Services 

Considering Adult Cosmetic Orthodontics? 

Dr Ne tie Eksteen is a F.O.R.C.E. certified practitioner (Faculty for 

Orthodontic Research and Continuing Education, Inc.). You are in good 

hands with your smile. 

At Old Vi la Dental, our whole team work tirelessly 

to provide quality, pain free dentistry at a fordable 

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• CEREC Crowns, Inlays, Onlays complimentary choices: 

• Sedation Dentistry 

• Oral Cancer Tests 

• Family Dentistry 

• Periodontics 

• Root Canal Treatments 

• Oral Hygiene 

• Teeth Whitening 

• Same Day Dentistry 

• Emergency Appointments 

WIN Hale Health 12-month gym membership, books and food goodies... 

Hamilton’s Boutique Dental Experience Bring this in, take a photo, or mention FJ-Ortho for a complimentary 


0800 142 717 

smile consultation (Does not include X-rays). O fer valid to 30/11/2016 

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Entries close November 30 2016. 

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COMPETITION TERMS AND CONDITIONS: 

Fitness Journal competitions are open to NZ residents only. One entry per person, per competition. Prizes are not 

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after the draw. By entering this competition you give permission for Fitness Journal to contact you from time to time 

with promotional offers. Unless you agree, your details will not be given to any third party, except for the purposes of 

delivering a prize. Winners may be requested to take part in promotional activity and Fitness Journal reserves the right 

to use the names of the winners and their photographs in any publicity. 

fitnessjournalwaikato FITNESS JOURNAL NOVEMBER 2016 3

Pedal Power Plus 

Electric bikes are soaring in popularity 

– making it even easier to see New 

Zealand in all its glory. Hot sellers 

are the Trek Powerfly, available in 

men’s and women’s specific models. 

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Go with the flow 

Breathe (and sweat!) easy in this 

Sun Salutation-approved yoga 

bra. This lululemon design is 

the ultimate summer sports top. 

Lululemon.co.nz 

Sun shield 

Forget about coating yourself 

in chemicals this summer and 

treat your skin to some natural 

suncare with Atzen’s Sun Shield 

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sunscreen offers high 

protection, is lightweight and 

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These are a few of our 

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Be a goddess 

Unleash your fitness vibe this summer 

and rock out your favourite yoga 

poses, dressed in Reebok. The latest 

collection is fresh and vibrant – the 

perfect mix. Reebok.co.nz

BOOK CORNER 

Basics to Brilliance 

Donna Hay 

Harper Collins 

$59.99 

Watch this 

There is something undeniably 

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watch – and this collection from New 

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the classic understated elegance of 

the original timepiece. Stylishly well 

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Just like a meal crafted by a 

master, sometimes you only 

need to glance at a cookbook 

to know it’s going to be 

something special. And this 

massive creation from Donna 

Hay is definitely something 

out of the ordinary. At just 

a smidge under 400 pages, 

it is literally packed with 

recipes designed to take you 

from an absolute amateur, 

to dishing up something 

sure to amaze friends and 

family. And the best thing 

is, there are no sneaky mirrors and smoke; it is all good honest cooking. 

As the name suggests, Basics to Brilliance starts with the basics, before 

layering flavours and techniques, adding complexity. So start off with the 

no-fail meringue, then build on this to create the perfect pavlova or salted 

caramel, rosewater and pistachio meringues, or lemon meringue pie. It’s 

the ultimate cookbook for any home cook. 

– See our Basics to Brilliance book extract page 33 

My Green Kitchen: 

Nourishing food for 

New Zealanders 

Neena Truscott and Belinda 

MacDonald 

$39.99 

Smart snacks 

Be smart about your snacks with 

Ceres Organics Kale Chips. Certified 

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no chemicals, artificial ingredients or 

preservatives. Perfect for people who 

are gluten intolerant, or following 

paleo or vegan diets. Ceres.co.nz 

Be Natural 

Underbalm is taking the sporting arena 

by storm – and with good reason. 

Created right here in NZ, Underbalm 

offers a fresh take on natural deodorant. 

Made with organic ingredients (no 

artificial anything) it’s unisex, smells 

great and is conveniently packaged in 

a pot (just take a pea-sized amount and 

rub on). Best of all, it works; just ask the 

relieved parents of teenagers! 

No3.co.nz 

When Cambridge foodie 

friends Neena Truscott and 

Belinda MacDonald first 

appeared on My Kitchen Rules 

NZ, they immediately stood 

out from the crowd for their 

determination to hero New 

Zealand produce and foraged 

ingredients. Fast forward two 

years and their focus remains 

the same, albeit with a larger 

following. The pair has just 

released My Green Kitchen, packed with green goodness and 

using nature as their supermarket. With more than 150 nutrient rich and 

nourishing recipes, there are also herbal first aid remedies and immune 

boosters as well as tips on foraging for natural ingredients. Delicious and 

inspiring. 

WIN WIN WIN 

Discover the wonders of your own garden with a helping hand 

from Neena Truscott and Belinda MacDonald. Enter to win a 

copy of My Green Kitchen: Nourishing Food For New Zealanders 

and choose from their innovative and inspiring recipes, while 

learning more about ingredients you never even realised were 

nourishing for your body and wellbeing. 

To enter, email your name and address, with MY GREEN 

KITCHEN in the subject line, to win@fitnessjournal.co.nz or enter 

online at fitnessjournal.co.nz. Entries close November 30 2016 


Howzat! 

Sara McGlashan is a well-known face on the cricket circuit. 

Having first picked up a cricket bat aged seven, she has 

gone on to boast one of the longest-running and most 

successful careers of any White Fern representative. 

With more than 200 international 

appearances for New Zealand 

under her belt, she is 

something of a record-breaker with the 

bat, with the ability to play anywhere in 

the top order, as well as being one of the 

game’s best fielders. 

Her extensive international 

experience is hugely impressive and 

having recently returned from playing in 

England, she was the first to sign up for 

the new Skycity Hamilton NPL. 

“It’s a great opportunity to play 

quality cricket and also a chance to try 

and help raise the profile of women's 

cricket in New Zealand," she says. 

"I've been lucky enough to play in 

Australia's Big Bash and England's Super 

League so it's exciting there is another 

competition to be involved in." 

With cricket prowess running in 

the family, Sara beat her brother and 

fellow New Zealand international Peter 

McGlashan, to represent their country by 

four years when she made her debut in 

an ODI against the Netherlands in June 

2002. 

Fitness Journal catches up with Sara 

to find out more. 

Name: Sara McGlashan 

Age: 34 

Sport: International cricketer 

Career path: Currently a Sports Manager 

at Diocesan School for Girls (Auckland). 

They've been really supportive of me 

balancing work and cricket. 

How did you become involved in the 

sport? 

I went to a small country school and my 

older brother Pete played cricket there 

so I just wanted to do whatever he was 

doing. Once I started playing at about 

seven years old I guess you could say I 

was hooked as I've played ever since. 

What’s coming up? 

The NPL will be the first competition 

I'll be getting stuck into, then I head to 

Aussie to play for the Sydney Sixers again 

in the WBBL. 

What is your greatest success to date? 

Playing at Lords in England is the 

pinnacle for most cricketers and was 

something I'll never forget. The World 

Cup finals are highlights, along with 

making the final of the inaugural WBBL 

last summer. 

What motivates you? 

Cricket is a sport that continues to 

change and develop, therefore there's 

always ongoing learning and growth, 

even for those of us who've been playing 

for a while. 

Of late the opportunity to play in 

competitions in other countries has been 

really appealing and something I've 

thoroughly enjoyed. I never expected 

to travel the world playing cricket and 

being a semi-professional athlete. 

cricketers are doing more and more 

power work. More time is spent in the 

gym and on the track these days than 

previously. 

Photo by Bruce Lim 

What is your greatest challenge? 

Cricket takes up so much time that you 

do spend a lot of time away from friends 

and family. The travel is exciting when 

you're young but gets harder as you get 

older and your priorities change. 

What does the sport involve in terms 

of training? 

Physically it has been mainly endurance 

work in the past, due to the long 

duration of the game although recently 

Skill-wise I work on my various 

batting shots and fielding. Things 

change slightly with whether its move 

innovative and attacking for T20 or 

slightly more conservative for onedayers. 

What gives you the most enjoyment? 

Learning new skills, of course winning, 

and sitting in the shed enjoying the 

moment with my team mates. Travelling 

the world and making lifelong friends is 

also one of the main highlights. 

Photo by Bruce Lim 

Photo by Emily Jones 



Photo by Emily Jones 

What are your long-term goals? 

I'm definitely in the twilight of my 

career so these aren't sport-related. At 

the moment I just want to contribute to 

my team’s success in every game I play. 

Was there a time when you thought of 

giving up and why? 

Absolutely but not for any particular 

reason. There's such a love-hate 

relationship with cricket due to the 

emotional roller coaster ride it takes you 

on, but at the end of the day you come 

back wanting to be a better player. 

Where in the world do you want to 

train/compete? 

I've been fortunate over the course 

of my international career that I've 

travelled to most countries that play 

cricket. That's opened my eyes to so 

many new experiences. 

As well as visiting all the well-known 

test-playing nations, I'd have to say 

some of my favourite experiences have 

been in countries where cricket is a 

minority sport. 

Closing a suburban street in Japan 

for an exhibition match and playing 

cricket with Vanuatu locals dressed in 

traditional malmal (Vanuatu grass skirt/ 

wrap) are experiences money can't buy. 

What other sports are you involved in? 

Football, until I took the cricket path in 

my early 20s. I've played a few seasons 

of football in the National Women’s 

League, when cricket has allowed, and 

have really enjoyed the change of tempo 

(and teammates). With cricket we spend 

so much time together. 

Who inspires you and why? 

Anyone who sticks at things and 

continues to lift their expectations. 

What advice would you give to others 

who want to play the sport? 

Just give it a go and stick with it for 

a while as it takes time to master. It 

seems like a crazy technical game so 

don't be put off. There are lots of little 

victories you'll have along the way. 

When batting, "If in doubt, 6 or out." 

Name five things people would be 

surprised to know about you? 

1) When I first left school I studied Early 

Childhood Education 

2) I travelled to Dallas with the NZ 

Under 17 Football team 

3) I had a full knee ACL reconstruction 

at 18 years old 

4) I was in Cathedral Square when the 

spire came down in the Christchurch 

earthquake 

5) My whakapapa includes Ngati Porou 

and Scottish heritage so I have dual 

passports • 

CHRISTMAS IS JUST AROUND THE CORNER 

51-57 Alexandra Street. Hamilton, New Zealand 

email: parts@ebbett.co.nz 

Ph 07 839 4832 

www.ebbett.co.nz 

80392 


Cricket with 

colour 

Forget about the gentle hush of the crowd, respectfully 

watching cricket players clad in impeccable whites. The new 

era of women’s cricket in Hamilton is vibrant and bold. 

The new Skycity Hamilton Northern 

Premier League (NPL) has attracted 

an exciting mix of top class 

and emerging players for its four-team 

independent competition. 

This fresh new approach to the women’s 

game has paid off for Northern Districts 

Cricket, with the Skycity Hamilton 

NPL featuring players from New Zealand 

and overseas including 13 internationals. 

Included in the mix are current and 

former White Ferns Sara McGlashan, 

Anna Peterson, Morna Neilson, Maddy 

Green, Natalie Dodd, Liz Perry, 

Sam Curtis, Katie Perkins, and Holly 

Huddleston; Jennifer Gray and Catriona 

Beggs who both played for Ireland; 

Samoan captain Regina Lili’i; and Kerry 

Tomlinson, a Northern Spirit player 

who has appeared for the Netherlands 

national side. 

The teams, named Sonic, Galaxy, Velocity 

and Power, are non-regional and 

evenly loaded in ability and specialities. 

The naming of the teams, bright modern 

uniforms and format of the Skycity NPL 

are designed to raise the profile and 

appeal of cricket among younger female 

athletes – as well as providing a further 

competitive platform for established 

players. 

Kari Carswell, former head coach/ 

player for Scotland and newly appointed 

women’s cricket officer for Northern 

Districts Cricket, is excited about what 

the Skycity Hamilton NPL will bring to 

women’s cricket in New Zealand. 

“There is real emphasis from everyone 

involved to help raise the profile of the 

female game, not only in Northern Districts 

but in New Zealand. It’s great that 

there’s going to be a number of White 

Ferns and other internationals playing, it 

will make for a competitive tournament.” 

The NPL will be collaborating with 

local district associations to help promote 

cricket further among young girls. 

“We will be organising and running 

coaching clinics for girls before the 

games and we are working closely with 

our district associations to make the 

match days spectacular,” says Kari. 

“We want to see females of all ages 

come out and support the competition 

and for those who are playing in it, I’m 

sure it will be a positive experience for 

all involved." • 

Match schedules – Coaching 

clinics for girls start at 10am before 

each game. 

• Round 1 Sunday, October 30, 

midday @ Bay Oval, Mt Maunganui 

Galaxy vs Sonic 

Velocity vs Power 

• Round 2 Sunday, November 13, 

midday @ Jansen Park, Hamilton 

Galaxy vs Velocity 

Sonic vs Power 

• Round 3 Sunday, December 11, 

midday @ War Memorial Park, 

Manurewa 

Galaxy vs Power 

Sonic vs Velocity 

• Round 4 Sunday, January 22, 

midday @ Bay Oval, Mt Maunganui 

Galaxy vs Sonic 

Velocity vs Power 

• Round 5 Sunday, January 29, 

midday @ Jansen Park, Hamilton 

Galaxy vs Velocity 

Sonic vs Power 

Photo courtesy of Bruce Lim Photography 

• Round 6 Sunday, February 19, 

midday @ War Memorial Park, 

Manurewa 

Galaxy vs Power 

Sonic vs Velocity 



Low back 

pain in 

cricket 

With summer fast approaching, it’s time to 

start thinking about cricket. Each summer 

we see a number of young aspiring 

cricketers with low back pain, so it is timely 

to focus on highlighting the most common 

cause of this pain and how to avoid it. 

Cricket injuries at elite level occur 

at a rate of around 18 injuries (in 

total) for a squad of 25 players, 

who play 20 matches in a season. 

On average 10 percent of cricketers 

have an injury at any given time, although 

in fast bowlers over 15 percent are injured 

at any given time. 

Low back pain is very common in 

younger fast bowlers. The repetitive action 

of bowling places excessive stress on the 

structures of the low back. If not managed 

well, this can lead to stress fracture 

and time off the sport. The medical term 

for this type of stress fracture is spondylolysis 

or spondyloloisthesis. 

Spondylosysis is a type of stress fracture 

in the back. It is most common in 

adolescents and active young adults who 

have poor core stability. It is also known 

as a pars stress fracture and most commonly 

occurs between the L5 (bottom of 

the spine and pelvis). The below picture 

shows the levels of injury. 

Common symptoms of Spondylolysis are: 

• Sudden onset of one sided back pain 

• Aggravated by arching, twisting, 

standing or high impact. 

• Pain may radiate to buttock or thigh 

• Pain is eased by rest 

• Exaggerated lumbar arch, tight hamstrings, 

hip flexor or glutes. 

If you or your young cricketer complain 

of any of the above, you need to see 

a physiotherapist to carry out a complete 

assessment and get x-rays. 

I see it most in young cricketers who 

have gone through a growth spurt, have 

tight hamstrings and hip flexors and an 

increased sway back or lumbar lordosis. 

Below is an example of too much lumbar 

lordosis, that middle picture is a stress 

fracture waiting to happen. 

Training to bowl in neutral spine and 

getting really good at core stability is 

critical to preventing the stress fracture. 

Our fast bowlers who are competent on the 

Oov and strong in the core simply don’t 

develop low back pain. Being strong in the 

core is the best thing you can do to prevent 

injury as well as increase power and performance. 

Below are three simple exercises you 

can do to start getting a stronger core 

and training the body to stay in a neutral 

position. You will notice that I have not 

included the plank as a core exercise. The 

plank should be completely avoided if you 

are a cricketer, as it promotes anterior 

Oov Roll ups Leg extensions on the Oov Psoas stretch in kneeling 

BY JOHN APPEL 

Director of Advance Physio, 

John Appel is dedicated to helping 

everyone function fully and 

enjoy everyday life without the 

restriction of pain.With a Masters 

in Physiotherapy, a Bachelor of 

Science in Exercise Physiology, an 

Athletic Training degree, and as a 

Myofascial Release therapist, he 

works with a wide range of clients 

from professional athletes to chronic 

fibromyalgia clients. 

www.advancephysio.co.nz 

sheer on the lumbar spine, does not train 

neutral spine and creates tight hip flexors, 

which all increase the chances of developing 

a stress fracture. 

Leg extensions on the Oov. Repeat 10x 

each side while lying on the Oov. Your 

body is being trained to stay in neutral 

while you are moving the legs. 

Oov Roll ups x10, maintains neutral spine 

without loading the disc or hip flexors and 

smashes the core. 

Psoas stretch in kneeling. Tuck gluts 

under to flatten out the back and really 

stretch out those tight hip flexors. 

If you get any pain with any of the 

above exercises, please feel free to contact 

me. Everything should be pain free with 

these programs. Have a great summer and 

smash it for 6! • 


Wave 

rider 

_ 

Photo by WSL Lauren Masuel 

When it comes to riding the wave of success, Ella Williams 

is something of a pro. The accomplished surfer may 

be making it big on the waves around the globe, but her 

humble Whangamata hometown roots means she also 

remains well grounded. 

As a member of the Regional 

Talent Programme led by Sport 

Waikato, Ella has enjoyed a year 

of huge success and growth – and 

her future looks set to continue soaring. 

The vivacious surfer has always had 

the positive drive and focus to succeed; 

right back to when she started surfing 

when just four years old. Guided by dad 

Deano and older brother Braedon, surfing 

was an immediate hit with the tiny 

blonde – and she has never deviated from 

her determination to excel. 

Ella was only six when she announced 

that she was going to be a world champion 

surfer, writing her goal on her bedroom 

wall so she could see it every day. 

Just 12 years later she checked off that 

ambition, when she became the Women’s 

World Junior Surf Champion last year. 

She has also won New Zealand national 

titles across all age divisions at a junior 

level and is currently ranked 28th on the 

World Surf League (WSL) Open Women’s 

Qualifying Series. 

Her latest achievement was representing 

New Zealand at the International 

Surfing Association (ISA) World Champs 

in Nicaragua, where she impressed 

enough to take the bronze medal. 

While these achievements are impressive 

in their own right, they are stepping 

stones to her ultimate goal; to become the 

number one surfer in the world on the 

WSL circuit. 

With her mantra being #Imagine- 

DreamBelieve, Ella is firmly committed 

to constant improvement and growth 

and is quick to credit the team of people 

around her. 

Just as importantly she is an excellent 

role model for other young surfers and 

athletes, with a sunny positive outlook 

and quiet determination. 

Fitness Journal catches up on Ella’s recent 

journey: 

What have you been up to since we 

last caught up? (Ella has previously 

featured on the cover of Fitness 

Journal) 

The last 12 months have been huge. 

I have learned more than I thought 

possible in one year. I have experienced 

new waves, new cultures and met many 

amazing people. 

Where has surfing taken you? 

So far this year I have been to about nine 

different countries; Australia, Mexico, El 

Salvador, France, Spain, Portugal, Costa 

Rica, Japan and USA. So many stunning 

memories but the highlight would have 

to be Azores, in Portugal. It was the most 

beautiful and breath-taking place I have 

ever been to (apart from NZ). 

Recent achievements? 

• 2016 France Lacanau Pro - 1st 

• 2016 Anglet Pro France - 2nd 

• 2016 Morocco, Roxy Pro - 3rd 

• 2016 Open Women National Champ - 1st 

• 2016 Rip Curl Pro - 1st 

What is your greatest challenge? 

Life throws you all sorts of challenges 

every day. Some are physical such as the 

weather, and some are mental. Whatever 



sort of challenge comes my way, I see it 

as a great way to grow. 

What are your future goals? 

My ultimate goal is to win another world 

title and achieve my dream of being on 

the Women’s World Tour. 

Also to always be happy in everything 

I do and continue to grow as a surfer and 

athlete. 

What has been a significant change for 

you this year? 

If I'm very honest, one of the biggest 

changes in my life has been Daniella 

Meier (director of Born To Be Bold). 

Her influence has been incredible and 

taught me that you can truly be and 

do anything you put your mind to. 

Anything is possible. I feel so lucky 

and grateful to have such a wonderful 

mentor in my life. 

What has been a highlight for you this 

season? 

One of the best performances I enjoyed 

this year would have to be at the Lacanau 

Pro in France. The waves were incredible. 

I felt like I could really just surf and 

not worry about anything other than my 

surfing That was a great feeling. 

Where will you be this summer? 

As much as possible will be spent surfing, 

but also working in my parents’ surf shop 

(Whangamata Surf Shop). 

Who is the team around you? 

I am so lucky to have a very strong team 

around me. My amazing family are my 

everything and support me in anything I 

wish to do in my life. Daniella Meier from 

Born To Be Bold mentors me through 

every step of the way. 

Another great person in that is huge 

in my life is Tony Kemp who is a great 

mentor and team manager. My surfing 

coach Martin Dunn is based in Australia 

but I have worked with him since I was 

15. And my strength and conditioning 

coach Oliver Farley who has worked at the 

HPC (High Performance Surfing Centre). 

What has been the highlight of 2016? 

Winning the Lacanau Pro in France. 

What is new to your event training this 

year? 

Definitely learning from my losses and 

how to turn them into a positive and 

learn from it. It’s the only way to grow! 

What would be the ultimate for you in 

2017? 

To qualify for the Women’s World tour 

2018. To enjoy the moments in life. 

Your tips for others wanting to get 

involved in the sport of surfing? 

Keep at it! Good things take time. So 

long as you are enjoying it that’s all that 

matters. 

Your fave Waikato surf spot and why? 

Raglan. I actually grew up surfing there. 

It is an amazing place to surf at with 

world class waves. 

Sponsors and supporters? 

My amazing sponsors – this journey 

would not be possible without their continued 

support and belief in me. I’m so 

fortunate to be on the Air Tahiti Nui team 

who look after me like family and fly me 

all around the world. 

Ripcurl supports me with the latest 

clothes, bikinis and wetties, and I have 

the prettiest towel sponsor Hammamas. 

They have the most lightweight gorgeous 

towels I have ever seen! Pita Pit takes 

care of me when I get hungry - after long 

surfs, stopping off at Pita Pit on the way 

home is the best! 

Sky Next has been amazing financially, 

opening up so many opportunities for me 

media-wise and the opportunity to meet 

other Sky Next athletes from all over NZ. 

Daniella Meier from Born To Be Bold 

for mentally getting me in the right 

frame of mind. Tony Kemp my amazing 

manager. Tania Niwa photographer. 

Ocean and Earth looks after my surf 

hardware. 

Whangamata Surf Shop is my go-to 

surf shop and are lifetime sponsors. Anderson 

Surfboards supports me with some 

amazing surfboards. 

And number one, my family. • 

Photo by WSL Lauren Masuel 

fitnessjournalwaikato FITNESS JOURNAL NOVEMBER Photo 2016 by Janine Williams 11

Catch 

your wave 

_ 

Surfing has just been included in the Olympic Games. It 

will debut in Tokyo in 2020. This is not a bad prospect for 

New Zealand athletes if you consider the historical success 

of Kiwis in this sport, and the phenomenal Paige Hareb may 

finally get her day in the well-deserved sun. 

How they will create fair and equitable 

performance opportunities 

within the actual event remains to 

be seen, as the whole art of waiting for 

the perfect wave thing, one would think is 

inherent to the sport. 

Aside from the almost guaranteed promotion 

of surfing that Olympic inclusion 

Learn to Surf Lessons 

Why the Raglan Surfing School?? 

… because of our experience, 

customer satisfaction and our 

exclusive 3 hour comprehensive 

lesson time. No worries whether your 

booked in a group or in an individual 

lesson, because we’ll make it easy for 

you to achieve your surfing goals. 

Beginner Lessons or Private lessons. 

5b Whaanga Rd, 

Whale Bay, 

Raglan, New Zealand 

07 825 7873 

info@raglansurfingschool.co.nz 

80068 

will bring, statistics show that almost 

98,000 Kiwis already get into the blue. 

It even features in the top 20 sports that 

Kiwi men regularly rip into. 

Hearteningly, it’s one of those sports 

that lies along almost the entire spectrum 

of sports and recreation participation – 

any age, any gender, any skill level, adaptive 

disability sport, and any time of the 

year, albeit with the right wetsuit. 

The fact that more men than women 

surf is a bit disconcerting, as from a 

physiological perspective, women tend 

to have better balance, spatial awareness 

and patience than men, which could be 

considered factors in sport specific success 

here. 

However maybe it’s up there with motorsport 

with the danger factor a prominent 

off-putting feature as women tend 

also to have more foresight and consequence 

of action brain wiring. Or sharks 

might be an issue. 

“As far as a full body 

workout is concerned 

surfing ticks all the boxes.” 

If you haven’t at least given it a go, 

and you’ve lived in this country for more 

than two years then a slight shame on 

you. We live on an island, and we have 

more coastal beaches within a couple of 

hours’ drive of anywhere than almost 

anywhere, so this summer might be as 

good a time as any to give it a go. 

BY ALISON STOREY 

Alison Storey is a personal trainer 

who has represented New Zealand 

in three different sports (beach 

volleyball, rowing and rhythmic 

gymnastics). She has been awarded 

New Zealand Personal Trainer 

of the Year twice and runs Storey 

Sport, a mobile personal and sports 

training business which provides a 

range of services that optimise the 

fitness and wellbeing of its clients. 

www.storeysport.co.nz 

Speaking from personal experience, 

there’s a great setup for beginners at the 

surfing mecca that is Raglan where the 

oversized and very sturdy boards mean 

you can meet with stand up success the 

same day. Raglan Surf School starts its 

three-hour lesson on dry land which 

gives you either confidence or complacency 

depending on your outlook, and 

then some very enthusiastic and encouraging 

tuition in the actual surf. 

And if you go in the afternoon you can 

finish the experience with a sauna which 

tops it off nicely, (especially if you go 

near the end of summer). 

As far as a full body workout is 

concerned surfing ticks all the boxes. 

Ground to standing movement patterns 

are in the spotlight lately in the fitness 

industry as modern day life has taken 

most of these primal (and necessary to 

mobility) movements out of our day. 

There are in fact entire sessions dedicated 

to ground-to-standing workouts in gyms 

across Australia. Take my word for it that 

surfing is a way more fun way to achieve 

this health benefit. 

The specific physical properties of 

the surfing environment (open water – 

ocean) play an important role in functional 

rehabilitation (improving balance, 

strength and flexibility). It is a highly 

stimulating (sensorial) environment as 

any therapist will tell you, and water has 

a relaxing effect. 

The weightlessness afforded by being 

in salt water improves mobility, which 

also improves cardio-respiratory function 

and by its very nature surfing is an 

integral muscular workout. Finally, the 

pleasure it provides is also an important 

factor. 

In fact, a study into the benefits of 

nature-based activity, and surfing in 

particular, showed combat veterans enjoyed 

respite from post-traumatic stress 

disorder (PTSD) encapsulated in the 

conceptual notion of the “blue gym,” so 

it’s pretty hard to argue it’s not good for 

beating stress. 

So if you’re feeling a little frazzled, 

have trouble getting from the floor to 

standing and want to improve your 

fitness, or maybe you even want to have 

a go at a sport that could get you to the 

Olympics, then surfing could be this 

summer’s bucket list activity. 

In fact, with the stereotypical surfer 

being as laid back as a lizard with an 

endlessly optimistic and rose-tinted view 

on life, perhaps you need a bit of this 

after a tough year. Get into the blue. • 

12 FITNESS JOURNAL NOVEMBER 2016

Wetsuit tips 

the ins and outs 

Seventh Wave is a New Zealand business, specialising in 

custom-fit wetsuits. 100 percent New Zealand owned and 

operated, the business has provided specialised wetsuit 

solutions for water-enthusiasts since 1987. 

Below the Seventh Wave team share 

some tips for getting in and out of 

your wetsuit with maximum efficiency 

and minimum fuss (and to 

avoid getting trapped in an awkward half 

in-half out position). 

Back zip wetsuits 

Putting on or taking off your wetsuit is 

the most likely time to unintentionally 

stretch and stress the seams — especially 

if you're rushing to catch that first wave. 

Superstretch, smoothie or mesh neoprenes 

are very soft and are easily damaged or 

penetrated from sharp objects such as 

an excessively hard jab with a pointed 

thumb, fingernails etc, so take your time. 

Wetsuit techniques such as putting on 

and taking off should be practised, make 

sure to use utmost care and your suit will 

last a lot longer. 

Wetsuit techniques – Entry 

A good trick is to use a plastic bag 

throughout this process, as it makes the 

suit slide on a lot easier. 

1. Put your foot into the bag and then 

pass it through the wetsuit. 

2. Once in place take the bag off and use 

it on the other foot. 

3. Work the suit up into place. It is 

essential to have the knee pads sitting 

in the correct position and the crutch 

as high as possible before proceeding 

to the top half. 

4. Once the suit is pulled up nice and 

high and when you're ready to put 

your arms through, use the plastic bag 

again on your hands. The bag reduces 

any stickiness and lets your limbs slide 

easily in and out of the wetsuit. 

5. Pull arm through and remove bag. 

Repeat with other arm. 

6. To do the zip up, hook one thumb 

through the loop at the bottom of the 

zip and pull downwards. With the 

other hand, pull the zip cord up while 

arching your shoulders backwards. 

Do not force the zip. If it jams in the 

zip flap, you will need to slide it down 

before trying to do it up again. 

7. Once zip is up, fasten the adjustable 

collar to a firm, comfortable position. 

A loose collar will let water in and can 

cause chaffing. 

Wetsuit techniques – Exit 

Take your time. Your wetsuit will slide 

easily off your body. You can also use the 

plastic bag again if needed. 

1. Undo the zip and unhook the velcro 

collar. Do not use the collar as a 

handle. 

2. Grab onto the shoulder or upper back 

area, to pull the wetsuit forward off 

the upper body. 

3. Lift your arm, upwards and backwards 

to peel off. 

4. Then roll or peel off the lower body to 

the feet, to end with the suit off and 

inside out. 

Zipless wetsuits 

Zipless wetsuits by design and material 

type, are even more susceptible to unnecessary 

stress, so use care when getting in 

and out of your suit. 

Entry into a zipless suit is much the 

same as any other suit, but more care 

is needed and making sure the suit is 

pulled up as high as possible is even more 

crucial. 

A zipless wetsuit may feel like a 

struggle, but if you are aware of the right 

wetsuit techniques it doesn't have to be! 

Entry 

A good trick is to use a plastic bag 

throughout this process, as it makes the 

suit slide on a lot easier. Take extra care 

when stretching the neoprene panels, 

especially the side and mesh panels. Use 

smooth movements rather than sharp 

abrupt movements. Remember: zip is at 

the front. 

1. Put your foot into the bag and then 

pass it through the wetsuit. 

2. Once in place take the bag off and use 

it on the other foot. 

3. Work the suit up into place. It is essential 

to have the knee pads sitting in 

the correct position and the crutch as 

high as possible before proceeding to 

the top half. 

4. Once the suit is pulled up nice and 

high and when you're ready to put 

your arms through, use the plastic 

bag again on your hands. The bag 

reduces any stickiness and lets your 

limbs slide easily in and out of your 

wetsuit. 

5. Pull arm through and remove bag. 

Repeat with other arm. 

6. Make sure the suit is sitting right on 

your shoulders and in the body, that 

the arms are in properly, and the neck 

and shoulder panels are flat / not 

bunched at the back. 

7. Lean forward and while crouched, grab 

the bib behind you and pull it directly 

up and over your head. 

8. Zip up the suit from the right hand 

side, using your left hand to hold down 

the bib while the right hand fastens 

and slides acroos the zip. 

9. Fasten down the dome to prevent zip 

from sliding open in the surf. 

Exit 

1. To take your suit off, unzip the neck 

bib panel and hold each side of the zip, 

then carefully lift upwards and backwards 

over your head. 

2. Using the opposite hand, turn each 

side down over each shoulder. Give it 

a good nudge down each shoulder for 

60-90mm. 

3. Standing at ease, put one arm down 

and around to your back side and take 

hold of the neck bib hanging down 

your back. Pull the neck bib gently 

downwards to feel the suit lower over 

your shoulder blades. 

4. Now go back to your shoulder and give 

each side another nudge down towards 

each elbow. Repeat the motion on each 

side until you get one side over your 

elbow. 

5. Pull out your arm, leaving the sleeve 

inside out. Do the same with the other 

arm. Remember not to rush and to 

gently pull the suit where needed. 

6. You will feel at ease now with both 

hands free. Now peel or roll the wetsuit 

down over your torso and lower 

body towards your ankles. 

7. Remove one leg from the wetsuit. Try 

not to stand on the body or leg and 

stretch it out as this can damage the 

rubber. Again, be gentle. Repeat with 

the other leg. 

8. Now the wetsuit is off and inside out. 

Rinse, dry and turn through the right 

way before storing • 

Seventhwave.co.nz 


Strength and 

mobility exercises 

for surfing 

Surfing is a sport enjoyed by millions of people 

around the world, particularly in the islands of the 

South Pacific, New Zealand and Australia. 

LESSONS / HIRE / SALES / TOURS 

Stand up paddleboarding • Kiteboarding • Kayaking 

Kayak fishing • Mountain biking • Surfing 

Phone 07 825 0507 

021 0274 7014 | 021 1341 686 

admin@raglanwatersports.co.nz 

www.raglanwatersports.co.nz 

80297 

A 

study published in 2014 looked 

at the mechanism, location, 

type and frequency of chronic 

injuries incurred from surfing 1 , 

a sport which in 2013, had an estimated 

37 million participants globally 2 . 

Surfing is a repetitive sport which 

requires paddling and manoeuvring 

the board. This can result in chronic 

injuries, which are defined as lasting for 

three months or longer. The 2014 study 

showed that the lower back had the 

highest frequency of injury compared to 

all other regions of the body1. 

Turning manoeuvres accounted for 

25.9 percent of the mechanisms attributed 

to chronic lower back pain, with 

prolonged paddling, lying on a surfboard 

accounting for 38.5 percent of the 

mechanisms for shoulder pain. 

Lying prone on a surfboard can result 

in hyperextension of the lumbar spine 

(lower back), which is required for 

lifting the nose of the board out of the 

water, increasing clearance space for 

paddling with the arms and allowing the 

head to face in the direction the surfer 

is going. 

If the cervical (neck) and thoracic 

(upper back) spines do not have the 

required extension, then increased 

demands will be placed on the lumbar 

(lower back) spine, thus one of the 

mechanisms contributing to lower back 

pain 1 . 

Being strong and powerful as a surfer 

will help reduce risk of chronic injury. 

I recommend that you find your body’s 

weakest links and add strengthening 

exercises or mobility exercises to 

address these areas. This will assist 

in reducing your risk of injury to your 

lower back, shoulders and knees by 

addressing muscle imbalances and 

weakness. 

Often acute injuries which are not 

rehabilitated appropriately can slowly 

return as chronic pain or injuries and 

can take longer to resolve. 

Adequate leg strength will provide the 

power for propulsion in the water and 

powerful turns. 

I have put together my top five 

exercises for avid surfers. These are a 

combination of mobility and strength 

exercises. Depending on where you 

are currently at, these exercises can be 

regressed or progressed accordingly. 

As usual, ensure to thoroughly warmup 

for 10 minutes before commencing 

strength training. 

BY KRISTINA DRILLER 

A specialist in exercise rehabilitation and 

chronic disease management, Kristina 

Driller is a sport and rehab consultant at 

UniRec and uses “exercise as medicine”. 

Trained to provide carefully tailored 

exercise programmes for people from 

all walks of life and particularly those 

who may have struggled with exercise 

in the past; have particular limitations 

which prevent them from exercising, or 

those who simply don’t know where to 

start, Kristina has a wealth of experience 

spanning eight years and provides expert 

advice in chronic disease management 

and musculoskeletal rehabilitation. 



1. Single leg squats to full depth. 

This exercise is challenging but once mastered 

you will see how it will improve your strength 

and lower body mobility (ankle, knee and hip). 

Standing on one leg, grab hold of your other 

foot and pull it towards you, it’s okay if that 

knee is slightly bent. The perfect example is to 

keep the knee straight, but this can be worked 

towards. Lower your body until your butt is 

basically resting on your ankle, then drive your 

foot into the ground, squeeze your glutes 

and thighs and return to standing. This is the 

advanced level, make sure you practise on a 

bench to begin with. Perform 3 x 6 – 10 each 

leg depending on your starting ability. 

3. Swiss ball chest press 

Sit on the ball while holding onto your dumbbells, slowly roll down to a 

lying position with your neck flat on the ball and upper back and shoulder 

supported by the ball. Hold the dumbbells over the elbows (as pictured), 

push the dumbbells straight up over the chest and bring them together in 

the middle. Slowly lower, ensure you do not let the hands move outside the 

elbow joint, forward or backward or out to the side. Perform 3 x 12 – 15. 

2. Pull-ups and chin-ups 

This exercise has been shown to have a relationship with endurance and 

sprint paddling speed3. Perform 3 – 4 sets to max. 

4. TRX Row. 

Begin in a position which suits your ability, the lower your body is relative 

to the ground the harder the exercise will be. Keep your body in a plank 

position with your glutes and core switched on. Pull your body up (as 

pictured) keeping your elbows at shoulder height, ensure you squeeze the 

shoulder blades together at the top of the movement. Perform 3 x 10 – 15. 

5. Thoracic extension on 

the foam roller. 

Begin with a half foam roller and 

drape your upper back over the 

roller, relax your chest and abdominal 

muscles and use a pillow/ 

support for your head if necessary. 

As you find areas that you need to 

work on, move the foam roller up 

and down the spine. Breathe deeply 

through the diaphragm as you lay 

over the foam roller for three up to 

five minutes. This movement can be 

very difficult for some individuals, so 

please take care when doing this. 

1.Furness, J., Hing, W., Abbott, A., 

Walsh, J. & Sheppard, J. (2014) Retrospective 

Analysis of Chronic Injuries in 

Recreational and Competitive Surfers: 

Injury Location, Type, and Mechanism. 

International Journal of Aquatic Research 

and Education, 8, 277-287. 

2.Moran, K. & Webber, J. (2013). 

Surfing injuries requiring first aid in 

New Zealand, 2007-2012. International 

Journal of Aquatic Research and 

Education, 7, 192–203. 

3.Coyne, J., Tran, T., Secombe, J., 

Lundgren, L., Farley, O., Newton, R. & 

Sheppard, J. (2016) Association between 

anthropometry, upper extremity 

strength, and sprint and endurance 

paddling performance in competitive 

and recreational surfers. International 

Journal of Sport Science and Coaching, 

11 (5), 728-735. • 


Be prepared for challenges 

and changing terrain. 

Raglan Karioi 

Trail run 

The Raglan Karioi Trail run is now in its fourth year. 

Each year the event has grown as organisers continue 

introducing fresh challenges. 

In the first year, there was the epic 24k 

(either individual or relay team), the 

second year saw the introduction of the 

mini Karioi kids 2k and last year a 10k 

option was offered to allow more participants. 

This year sees the inclusion of a 

walking category for the 10k. 

When: Dec 10, 2016 

Where: Mt Karioi, Raglan 

Options: 24k individual, 24k team 

relay, 10k individual run, 10k individual 

walk, 2k mini karioi (kids). 

Points of interest: Lots of early interest 

this year, including running groups and 

overseas entrants. The last 24k finisher 

from 2015 was one of the first to register 

for 2016. 

Points of difference: This is a small, 

not-for-profit event with a big personality 

and great community/ family 

feel. There is a welcoming grass-roots 

atmosphere at the event village with a 

barbecue and beer included for the (adult) 

racers, plus Pilot Brewery onsite. Also 

heaps of cool spot prizes. 

What you should know: For the 24km 

Single and Teams Event, it’s around 

1850m ascent… and the same descent! 

Runners have eight hours to complete 

the trail so there is no need to run the 

whole time. 

Start and finish lines are at the same 

point and there are three drink stations 

along the way. The terrain is everything 

from farmland, bush, mud and roots to 

rocks, ladders and chains. 

Feedback confirms this is a tough, 

technical race and you need to be 

prepared. 

Most of the run is on a rough, 

slippery surface so off-road running shoes 

are highly recommended. A few parts 

are too steep to run so get ready for the 

challenge! 

The views are amazing. On a clear 

day you can see Mt Taranaki from the 

summit, the Kawhia and Raglan coastlines. 

raglankarioitrail.com 

Volunteers at the Raglan 

Karioi Trail event. 



Francois Mazet 

The mind behind the madness 

The start of the Kids' Event at Raglan Karioi Trail. 

Family fun 

Meet the Lotens; the Raglan 

family of five who live life 

to the fullest. Dad, Mike is a 

GP and mum Joan is a nurse 

and stay-at-home mum. Kids, Sam (12), 

George (10) and Scout (8) spend as much 

time as possible involved in outdoor 

activities, from various sports and cycling 

to running and family walks. 

“As a family, we ensure family time is 

based around activities,” says Mike. “Kids 

who have an active and healthy lifestyle 

are much more likely to be healthy 

adults.” 

All five of the Lotens have been involved 

in the challenging Karioi Trail Run 

since it first began four years ago. Not 

an event for the faint-hearted, Sam, Joan 

and George have run in all three events so 

far and Mike in two. 

“It’s our local mountain and its way 

cool,” says Sam. “It goes over the mountain 

- twice, and you can run much of the 

track on your own in a peaceful setting.” 

Last year, Big Ted and Little Fred 

(Mike and Sam’s relay team) won the 

team event and Joan came first in the 

women’s 24k in her age category. 

As somewhat experts of the trail, they 

agree that the last ascent is the greatest 

challenge. 

“However, for anyone who hasn’t 

participated, I’d say don't be afraid to do 

give it a go; walk some, run some, you 

won’t regret it. 

“There’s a great sense of achievement 

in finishing and of course the camaraderie, 

scenery and strong local vibe make 

for the best after event ever – with local 

beer and local sausages, not to mention 

generous prizes from local sponsors. It’s 

full of Raglan flavour.” 

Fitness Journal asks the Lotens for 

some tips around the 2016 event: 

How best to prepare? 

The best training is running/ walking on 

mountain tracks. Don't limit yourself to 

road running. It’s more fun running in 

the bush and you will be better prepared. 

Try to do a longer run every weekend and 

shorter regular weekday runs. 

What have you learned from the first 

event? 

This is the best off-road run I have done 

in NZ - both for the variety of running, 

the scenery and the atmosphere Francois 

and his team have created. 

What advice would you give to first 

time participants? 

Train on the mountain and expect to be 

out there for a while longer than expected. 

Adrenalin junkie Francois Mazet is 

first to put his hand up at any opportunity 

for adventure. The Raglan-based 

outdoors enthusiast is the 

mind behind the challenging Raglan 

Karioi Trail, an annual event which has 

fast become iconic for those looking 

to push their physical limits. 

Set on Mt Karioi, the track is a true 

mountain run, taking participants 

through everything from thick bush 

and mud, to rocks and steep hills 

requiring a ladder to scale them. 

“I chose to make it a real "mountain 

run" instead of just a trail run. 

That means it's steeper than most 

of the other events around,” says 

Francois. 

“You have to run to the summit 

twice if you do the 24km event, so 

this is a tough run. Some parts are 

Raglan Karioi Trail 2016 

Saturday 

10 

DECEMBER 

2016 

RECOMMENDED GEAR 

Mountain run 

Saturday 10 December 

24kms, 10kms, or 2kms 

https://www.raglankarioitrail.co.nz 

Enter online at 

• Off road running shoes are highly recommended: 

it’s very slippery and most of the trail is off road. Surfaces 

vary from compacted soil, steps and rocks to roots, 

mud, and gravel road. 

• A hydration system 

• Nutrition 

• Sunscreen 

• Waterproof jacket 

• Running cap 

too steep even to run but this is what 

I like: mountain running. I would 

describe it as a very technical run, 

and sometimes it’s so challenging you 

need to get on your hands and knees 

to cope with the steepness.” 

A keen skier and trail runner, the 

Raglan Karioi Trail combines Francois’ 

passion for the Kiwi outdoors with 

his knowledge in sports events and 

Masters in sports management. 

“Karioi is a mountain that I love running 

and that’s why I wanted to share 

this experience. It’s not about the time 

it takes but about the experience.” 

“I want the Raglan Karioi Trail to 

be recognised as a iconic mountain 

running event in New Zealand, but 

I really want to keep it as a Raglan 

community event, as this is part of 

what makes it so special.” 

If you need gear, come and see us as Trek ‘n’ Travel. 

We have a great range of trail running equipment in store! 

Proudly sponsored by Trek 'n' Travel 

Contact: Colin and Amy 

The Loten family 

80028 

221A Victoria Street, Hamilton | P: (07) 839 5681 | F: (07) 839 5846 

shop@trekntravel.co.nz | www.trekntravel.co.nz 


Crossing the 

finish line 

A few years ago Hamilton’s Jason McCarthy would have 

laughed at the thought of describing himself as a runner. 

Running was the last thing he thought would appeal, but 

since challenging himself to get moving to help improve his 

fitness and lose some weight, he has gone on to complete 

a marathon – and is set to repeat the experience. 

BY SHARNAE HOPE 

Hamilton runner Jason McCarthy 

completed his first full marathon 

this year and is continuing 

to pave the way towards 

his own finish line. Previously Jason 

completed two half marathons and ran 

regularly at a community park run, but 

competing in the Kirikiriroa Marathon 

in March was a whole other field of 

achievement. 

The Kirikiriroa Marathon, which 

launched this year, is a Hamilton event 

designed to encourage experienced 

runners, as well as first-time marathoners 

to participate. The running 

course highlights significant features 

throughout Hamilton such as the 

Waikato River and bridges to create a 

scenic view for national and international 

runners. 

“For me running is very relaxing 

and there is a definite goal to it,” says 

Jason. 

“In the end I’m not competing 

against anybody else, I’m racing against 

myself, so for me it is a very individualistic 

thing. I’m not going to beat 

the rabbits or the endurance athletes, I 

want to beat myself, and that’s what it 

is all about.” 

His main aim going into the marathon 

wasn’t to finish at a certain time, 

but simply to get across the line. He 

knew that he may have to walk at some 

point, but was determined to get there 

before the cut off time. 

“I ended up walking the last 10km 

because I couldn’t run anymore. I knew 

my body could take it, but mentally I 

wasn’t prepared to go any further, because 

I hadn’t gone more than 30km in 

training.” 

Six hours later, when he reached the 

finish line his family were cheering him 

on in celebration of his birthday and 

how far he had come. 

“I entered in early November [last 

year] with my mother and that was our 

birthday present to each other.” 

He hopes that he has helped to 

promote the health benefits, physically 

and mentally, that he has achieved from 

running. 

He believes that often exercise can be 

the best thing for someone with mental 

health issues. 

“There are doctors, counsellors and 

medication, but if you don’t also address 

some of the physical aspects of it as 

well, I believe it’s not a holistic approach 

to treating issues.” 

Jason credits most of his physical 

and mental growth to the Hamilton 

Lake Park Run that takes place every 

Saturday at 8am. He says when he first 

started, Parkrun organiser Lex Chalmers, 

thought that he was going to have a 

heart attack on his first day. 

Despite this setback, Jason was stubborn 

and kept at it. He appreciates how 

far he has come over the three years, 

but believes there is always room for 

improvement. 

“It is not just about a process of 

running to point A, to point B and back 

to point C, but it’s also about pushing 

yourself and learning a lot about 

yourself.” 

So what’s next for Jason? He has two 

more half distance marathons coming 

up at the end of the year and is currently 

a committee member of the Kirikiriroa 

Marathon event. 

He says he is still eyeing up one of his 

goals to run (no walking) a whole marathon 

and hopes to achieve it soon. 

“If I can do it anybody can do it.” • 

Entries for the Kirikiriroa Marathon are 

open now (kirikiriroamarathon.co.nz). 

For more info on the Hamilton Lake 

Parkrun check out the Hamilton Lake 

Parkrun Facebook page. 

Jason McCarthy 

Kirikiriroa Marathon 

The Kirikiriroa Marathon launched in Hamilton last year and is designed 

to provide a challenge for experience marathoners as well as an opportunity 

for first-timers to enjoy the marathon experience. Being held on 

March 18, 2017 event options include the full marathon, 42km team 

relay and walkers. The course begins and ends in Hamilton Gardens 

and goes as far north as Horotiu Bridge. The Kirikiriroa Marathon is 

supported by Hamilton Road Runners, Hamilton Marathon Clinic, and 

Te Awamutu Marathon Clinic. Kirikiriroamarathon.co.nz 



Family celebrates father's memory 

at Round the Bridges 

Two months after his journey with cancer ended, Richard 

(Dick) Wymer’s family will complete Round the Bridges in 

his memory while raising funds for Hospice Waikato. 

Dick had a long history with the 

Hamilton-based event, with his 

company Wymer Domestic Water 

Carriers supplying water for 

participants to enjoy on the course and at 

the finish line. 

Three months after receiving the news 

about a suspected diagnosis of pancreatic 

cancer, Dick passed away peacefully at 

home with his family by his side. During 

those months, he and his family received 

substantial support from Hospice Waikato, 

a local charity whose core focus is 

helping people with a life-limiting illness 

to enjoy life to its fullest, while also providing 

support, comfort and quality care. 

The support from Hospice gave his 

family the ability to keep him at home 

during his final months - something that 

Gabrielle, one of Dick’s nine grandchildren, 

says he would have been extremely 

grateful for. 

“I just can’t convey how wonderful 

Hospice Waikato were with providing 

support, not only for Dick but for our 

entire family,” she says. 

“We knew we wanted to do something 

to give back to this wonderful organisation, 

so we decided to use Round the 

Bridges as a way of fundraising to help 

them to continue providing palliative care 

to other families in need.” 

The family opted to fundraise at the 

local fun run because of the relationship 

that Dick and Wymer’s Domestic Water 

Carriers, the company he founded, had 

with the event. 

“He always enjoyed seeing the sense of 

achievement on people’s faces when they 

competed in Round the Bridges and he’d 

always try to make it down to the event 

to get a taste of the atmosphere and to 

get among the action,” said Gabrielle. 

His family will run under the team 

name of ‘Richard N Wymer Family’ and it 

will consist of each of his children, their 

partners, and his nine proud grandchildren. 

His wife of 60 years, Marie, will 

cheer the family on from the sidelines. 

The team plans on wearing matching 

supporter t-shirts during the event 

that will be designed in memory of Dick, 

while also representing his company and 

Hospice Waikato. 

The family have set a goal of raising 

$1000 and have raised $585 for the charity 

through their everydayhero supporter 

page so far. 

Round the Bridges introduced its 

fundraising programme in 2015 and, from 

a combination of online donations and 

active fundraisers; nearly $40,000 was 

raised for New Zealand charities. 

This year the event aims to reach a 

new target of $75,000. • 

www.roundthebridges.co.nz 

Established by the Hamilton Harrier Club (Hamilton City Hawks) in 1945, Round the 

Bridges has become Waikato’s largest annual running event and will be held in the 

Hamilton CBD on Sunday November 13. Attracting more than 5500 participants, 

Round the Bridges will see runners and walkers take on 2km (kids only), 6km and 12km 

courses. Catering to all ages and abilities, Round the Bridges is an event the entire 

family can enjoy. 

This isn’t just sport. 

This is about excellence, 

wellness, health and 

helping people reach 

their potential. 

There are many different levels, choices 

and career paths offered by the Centre for 

Sport Science and Human Performance, with 

postgraduate, degree, diploma and certificate 

programmes available. 

Postgraduate scholarships available. 

Apply now for 2017! 

0800 2 WINTEC 

create your world 

www.wintec.ac.nz 


“ 

At Jeunesse we pride 

ourselves on our high 

standards of clinical 

care and safety but like 

all medical treatments 

it is not only about the 

treatment but also about 

the experience” 

- Dr. Kirshni Appanna 

Love how you look 

Jeunesse MedSpa® is Hamilton’s first medical spa and 

only doctor led clinic to have successfully conducted a 

variety of cosmetic procedures for more than 10 years. 

The professional team of experts 

have helped thousands 

of clients feel beautiful and 

love how they look. 

When you are putting your appearance 

and body in the trust of a 

cosmetic practitioner, you want to 

be sure you are in the safest hands 

possible - and getting the best treatment 

and care. We are Hamilton’s 

only cosmetic clinic that is fully accredited 

by the NZ Society of Cosmetic 

Medicine. 

At Jeunesse MedSpa®, we make 

positive changes in your appearance 

in a very natural way without changing 

who you are. 

Our philosophy is... everyone will 

notice, no one will know. 

Choose Jeunesse MedSpa® because 

you deserve the best. 

We guarantee you a bespoke experience 

carried out by highly competent 

practitioners. You’ll leave our 

clinic loving who you are and how 

you look. 

Our treatment solutions 

• Acne 

• Fine lines and wrinkles 

• Lip enhancements 

• Facial volume loss 

• Facial shaping - jawline slimming 

• Nose shape 

• Migraine 

• Unwanted hair 

• Excessive Sweating 

• Teeth grinding 

• Rosacea 

• Red veins 

• Pigmentation - melasma 

• Skin tag and cosmetic mole removal 

• Neck and hand rejuvenation 

• Scar reduction 

• Breast enhancement 

• Stress incontinence 

• Improving sexual potential 

• Erectile dysfunction 

• Peyronnies disease 

• Lichen sclerosis 

• Hair loss 

• Under Eye Hollows 

Birthday 

special 

For the month 

of November 

experience a 

Jeunesse skin WOF 

medifacial and 

colour bay make 

over for $100 

valued at $170 


Phone: 07 853 6677 

Find us on 


10 

years 

young! 

Jeunesse MedSpa® 

celebrates its 10th 

birthday 

Elevate 

Metabolism & DNA Repair 

Elevate gives cells all of the 

activators needed to encourage 

additional cellular energy, 

increase focus, and accelerate 

hormone production 

and athletic performance. It 

is proven to burn 1.6 pounds 

of fat a month in a healthy 

and natural way. 

Catalyst AC-11 

Level 3 DNA Repair Serum 

This patented, clinically proven DNA 

repair serum combines Zinc Finger 

Technology to activate innate DNA 

repair mechanisms of our own cells 

and AC-11®, a proven powerful DNA 

repair botanical to reverse ageing 

in the skin, reduce pigmentation, 

decrease scar tissue, and boost 

collagen and elastin. Skin function 

is restored for a more youthful 

appearance, even tone and texture. 

Dr Kirshni Appanna has many 

ties to her professional bow; 

she is a well respected GP 

practising in a large and busy 

general practice in the mornings, and 

in the afternoons she is the owner and 

lead non surgical medicine doctor at 

Jeunesse MedSpa®. 

Kirshni also has an interest in skin 

cancer and has a Certificate of Dermoscopy 

and Skincancer from the University 

of Queensland. 

Jeunesse MedSpa® is a culmination 

of Kirshni’s long standing interest 

in cosmetic medicine and extends her 

passion to assist people in a positive 

and exciting way. 

She has worked within the cosmetic 

industry for more than 13 years, beginning 

as a two- hour a week Friday afternoon 

hobby, treating from her brother’s 

clinic, and growing to what is now a 

busy and thriving practice in Five Cross 

Roads Hamilton. 

Non surgical cosmetic medicine is an 

ever evolving industry with a continual 

flow of product, equipment, research 

and technique becoming available to 

practitioners and ultimately the clients 

they treat. Kirshni is at the leading edge 

of industry development and integrates 

only the best and scientifically proven 

treatments and procedures into the service 

and treatment menu at Jeunesse 

MedSpa®. She is passionate about educating 

others and is currently an education 

officer of the NZ Society of Cosmetic 

Medicine, teaches med students, 

is co-educator of the Vampire series of 

treatments and a trainer for MERZ Aesthetics. 

All of this achieved in just 10 years, 

so it is time for Kirshni to pause, reflect 

and celebrate her achievements and 

her business Jeunesse MedSpa® with 

those who really count – family, friends, 

colleagues and especially those people 

who put their confidence and trust in 

her; her highly regarded clients. 

“We have a party planned – it’s time 

to celebrate, have some fun, say thanks 

and reflect on where we have come 

from, where we are now and share our 

vision for the future,” says Kirshni. 

Protect 

Broad Spectrum SPF 30 

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coverage will keep your skin looking 

healthy and protected. 

Dr Kirshni Appanna 

Email: info@jeunesse.co.nz | Web: jeunesse.co.nz 

274 Peachgrove Road, Five-X-Roads, Hamilton 


The Out and About photos are also posted on our 

Fitness Journal Facebook page! 

Jump online to tag yourself and your friends! 

This page is proudly sponsored by Fairview Mazda 

P 08 849 9899 | www.fairview.co.nz 

80075 

4X4 ACTION 

OUT AND ABOUT 

When farmers have a little spare 

time and large paddocks are 

cleared and ready for maize 

planting, what better way to 

spend a weekend than hooning 

around in 4x4 vehicles? For some 

it was a fun day out, for others it 

was a warm up for the regional 

rounds of 4x4. 

EQUIDAYS 

Young riders from around New Zealand participated in 

the Mitavite Youth Camp at Equidays recently, at the 

Mystery Creek Events Centre. The riders met and had 

lessons with Equidays ambassadors Vicky Wilson and 

Amanda Wilson, as well as with local equestrian experts 

and instructors Sarah Milne and Jody Hartstone. 



Lodge Cheers to Champions Advert OCT 2016.indd 1 

20/09/2016 10:35:09 A 

WAIKATO BLUES AWARDS 

More than 40 outstanding sport 

and arts students were recognised 

at this year’s Wallace Corporation 

University of Waikato Blues Awards, 

recognising students who show 

national and international excellence 

in their chosen fields. 

Olympic rower Zoe Stevenson was 

named Sportswoman of the Year for 

the third year running, while waka 

ama and canoe champ Tupuria King 

took out Athletes House Sportsman 

of the Year. Women’s sevens player 

Stacey Waaka received the Pou 

Ahurea Award for Māori Person of 

the Year and opera singer Jonathan 

Eyers was named Creative and 

Performing Arts Person of the Year. 

The new Emerging Talent Award 

was given to two students, one for 

sport and one for arts, in their first 

year of study who show a promising 

career in their chosen discipline. 

Jonathan Mayer received the award 

for his talents in playing the organ 

and Holly White received hers for 

showing promise in cycling. 

The Emerging Talent Awards are 

sponsored by University of Waikato 

alumnus and athletics champion 

Peter Ayson. Peter was a Blues 

awardee in 1974, the year he won 

the New Zealand Junior 400 metre 

championship and broke the New 

Zealand 400m under 19 record. 

All six major award winners are Sir 

Edmund Hillary Scholars. 

Sportswoman of the Year and rower Zoe Stevenson, 

Sportsman of the Year and waka ama paddler Tupuria 

King, and Pou Ahurea (Māori Person of the Year) 

and rugby player Stacey Waaka at this year’s Wallace 

Corporation University of Waikato Blues Awards. 

Professor Robyn Longhurst, Waikato University’s Deputy 

Vice-Chancellor Academic, presenting a Sport Blue 

to netballer Samantha Sinclair at the 2016 Wallace 


CHEERS TO OUR CHAMPS 

OTHER MAJOR AWARDS 

PRESENTED ON THE 

NIGHT: 

University Club of the Year – 

Hamilton Star University Cricket 

Club; Don Llewellyn Trophy Sports 

Team of the Year – University of 

Waikato Premier netball team; 

Sports Coach of the Year – Rebecca 

Gabel (Aotearoa Māori Secondary 

Schools netball team, Aotearoa U20 

netball team and Waikato University 

Premier netball team); Service Award 

– Kevin Bradley (Waikato University 

Rugby Football Club U21 coach and 

the University Rugby Coaching Coordinator); 

Margaret Nicholson Long 

Service Award – Damian Morrow 

(Life Member of Hamilton Star 

University Cricket Club); Creative 

and Performing Arts Group of the 

Year – Evoco Trio (piano) 

The Wallace Corporation University 

of Waikato Blues Awards are 

sponsored by Wallace Corporation 

and the Waikato Students’ Union. 

Andrew McKinnon, fitnessjournalwaikato Waikato University’s Chief 

Andrew McKinnon, Waikato University’s Chief Financial FITNESS Andrew JOURNAL McKinnon, NOVEMBER Waikato University’s 2016 Chief 23 

Financial Officer, presenting a Sport Blue to 

Officer, presenting a Sport Blue to BMX cyclist Daniel 

Financial Officer, presenting a Sport Blue to rower 

hockey player Ellie McCleery at the 2016 Wallace 

Franks at the 2016 Wallace Corporation University of 

Caleb Shepherd at the 2016 Wallace Corporation 


Waikato Blues Awards. 

University of Waikato Blues Awards.

EXPLORE WAIKATO 

Hamilton city 

River rides 

With the looming closeness 

of summer and Christmas 

holidays, it seems the perfect 

time to explore Waikato and 

the stunning river walks and 

bike-rides on offer. Set out 

by yourself or take family and 

friends. Follow our guide for 

some of the best spots. 

Nestled alongside the mighty 

Waikato hides the shared paths of 

the Hamilton City River Rides as 

part of Te Awa – The Great New Zealand 

River Ride. Enjoyed by cyclists, walkers, 

runners and our four-legged friends 

alike, these picturesque pathways are 

among the city’s most popular parks. 

The well signposted tracks can be accessed 

at multiple points along the river, 

running on both the west and the east 

sides of the waterway and provide great 

links to the city’s bridges and other parks. 

The west side stretch between Pukete in 

the north, where they link with nearby 

Hamilton Mountain Bike Track in Pukete 

Farm Park, all the way down to Hamilton 

Gardens in the south. 

There are park benches and grassy areas 

along the track on both sides for those 

who want to stop to let a bike go past, or 

sit and watch the boats and birds go by. 

Highlights 

- Ride from the city’s CBD down to the 

stunning Hamilton Gardens for a stroll 

and a bite to eat – you can even hire 

your bike from the Gardens or from 

Novotel Tainui Hamilton. 

- Memorial Park on the east side of the 

river was established as a WW1 

memorial and is a key feature of the 

river paths. With a roll of honour, the 

anchor of the decommissioned HMNZs 

Waikato and a replica spitfire plan, the 

site makes for a great stop on your trip 

along the trail. 

- Parana Park on the east side next to 

Memorial Park, is a particular favourite 

among families. The children’s park 

and playground makes for a great spot 

to stop for a picnic, with a paddling 

pool, interactive sculptures, a small 

amphitheatre and a unique kowhai 

theme throughout. 

- The northern end of the trail is perfect 

for those looking for a more serious 

ride. It connects with Hamilton 

Mountain Bike Track on Pukete Farm 

Park and offers a largely flat track sur 

rounded by native trees with tight 

twists and turns for more advanced 

riders. 

Good to know 

- 10km either side of the river 

- Accessed on multiple points along 

the trail 

- Grade 1 or 2 (Easy and family-friendly) 

Trail lengths 

- Dogs are welcome on these trails 

- Bike hire is available from Novotel 

Tainui Hamilton and Hamilton 

Gardens • 

- There are six road bridges crossing the 

river along the paths, some of which 

were built in the early 1880s. These 

bridges, along with a service bridge 

further north of the city can be used 

by cyclists and pedestrians and make a 

scenic crossing over the river. 

For more information on the Hamilton 

City River Paths and the Te Awa River 

Ride Hamilton and Waikato region visit 

http://www.hamiltonwaikato.com/ 

experiences/cycling/hamilton-cityriver-rides-and-walks/ 



Bike care 

Quick tips 

When should I get my 

bike serviced? 

FROM THE TEAM 

AT EVOLUTION CYCLES 

One of the most common 

questions we're asked is when 

should I get my bike serviced? 

We recommend a complete 

service every 12 months, as well as a 

minor check-up with each change of 

season. However, it really does depend 

on how often you ride and what kind of 

conditions you are riding in. Heavy use, 

or riding through rain, sand, mud and 

dust all mean more frequent servicing to 

ensure your bike is in optimum condition. 

It's best to look out for when your bike 

might need a service. 

Signs that your bike is due for a service: 

There are many more signs than those 

below, however, these are the most 

common we have encountered. 

- A squeaking chain can be a sign of 

insufficient lubrication. 

- Grinding, skipping or clicking noises 

from the gears indicate that they 

need adjustment. 

- Your bike chain should never fall off 

the sprocket; if it does, your derailleurs 

may need adjustment. 

- Your brake should engage smoothly 

and quietly, with only a short pull on 

the lever. 

- Any rattles, wobbles or creaks should 

be investigated early; usually it's an 

easy fix, but best to catch it early! 

If you notice any of these signs, 

it's likely that your bike is need of a 

service or just a quick tune-up. Just like 

your car, prevention is always better 

than cure so we recommend doing an 

ABC-quick check every time you ride. 

In addition to this, it's also best to do 

weekly and monthly checks to help 

your components last longer. Our guide 

below will help: 

ABC – Quick check 

- Air - check the air in your tyres. We 

recommend a floor pump at home 

with a gauge to get the tyre pressure 

right and quickly. Mini-pumps are 

best for taking with you on the road! 

- Brakes - make sure your brakes are 

working right 

- Chain - make sure this is clean 

and lightly oiled. We recommend a 

quality lube such as Rock'n'Roll gold 

and ca chain cleaner. 

- Quick Releases (or bolt-on axles) - 

ensure these are done up right and 

tight 

Every week 

- Do a thorough check of your air 

pressure using a pump 

- Check your tyres for wear, cuts and 

grazes, and replace if necessary 

- Check brake and gear cables for rust 

or fraying, and replace if necessary 

- Check your pedals and cranks to 

make sure that they're tight 

- Listen to your chain turning through 

the gears - are the gear shifts crisp 

and accurate, and is the chain quiet? 

Every month 

- Check that your wheels are true and 

straight 

- Lubricate brake levers, derailleurs 

and cables 

- Check and lubricate your pedal cleats 

(if applicable) 

- Check all the other bolts, such as 

those in crank, seatpost, handlebars, 

stems, brakes and gears 

- Inspect the bike frame and 

components for any dings, dents, 

cracks or scratches - giving the bike 

a thorough clean is sometimes the 

best way to do a detailed check, and 

it gives you the chance to get your 

bike looking bright and new! 

If you notice any issues as part of the 

every ride, weekly or monthly check over, 

it may be a sign that your bike is due for a 

check-up. • 

Evolutioncycles.co.nz 


Teenage fencer 

aiming for 2020 

Olympics 

Ambitious teenage fencer Isaac Rusholme-Cobb is 

striving to represent New Zealand at the 2020 Olympics. 

Thanks to a recent $10,000 AMP Scholarship, his 

path just got a little clearer. 

The 17-year-old has demonstrated 

extreme dedication to the 

sport; after breaking his pelvis, 

he trained in a wheelchair during 

rehab.He then went on to win the U20 

regional and open titles; an impressive 

feat which also saw him become the 

youngest New Zealander to do so. 

Fencing is a sport which few people 

know much about – it has a vocabulary 

all of its own; there’s the familiar lunge 

and parry, but also epee, piste, prêt and 

riposte. Steeped in tradition, fencing 

is very much a minority sport in New 

Zealand, yet some of our fencers have 

enjoyed success on the world stage, and 

Isaac is determine to head the field. 

The $10,000 AMP Scholarship represents 

a turn for the better, following 

a challenging few years which saw him 

miss out on competing at the Junior 

Commonwealth Championships (2015), 

after breaking his pelvis in an unfortunate 

accident. 

“My dream is to represent New Zealand 

at the Olympics in 2020 in fencing,” 

he says. “I want to not only be the 

youngest fencer New Zealand has ever 

sent to the Olympics, but also to be the 

first to medal at an Olympic Games and 

grow the sport I'm passionate about 

within New Zealand.” 

AMP has awarded more than $200,000 

through its AMP Scholarships to 28 Kiwis 

who have the courage to pursue their diverse 

dreams and turn them into reality. 

With his extreme dedication to the 

sport of fencing together with an AMP 

scholarship, Isaac’s dream of making 

it to the Olympics is looking closer to 

reality. 

AMP chief customer officer, Jeff Ruscoe, 

says: “This year we received more 

than 3000 AMP Scholarship applications 

from courageous Kiwis from all parts of 

New Zealand. Their desire to succeed and 

to help others goes to the heart of AMP 

and the basis upon which we were founded 

more than 162 years ago – to help 

others protect and grow their futures.” 

Fancy a go at fencing? 

The 2016 AMP Scholarship applications 

were reviewed by judges including 

Dame Rosanne Meo; co-founder of 42 

Below, Justine Ross; Dr Jane Magnusson, 

and columnist and entrepreneur, Mike 

Hutcheson. • 

Have a go at fencing with Waikato Swords Club. The club meets 

every Monday during school term at Hamilton Boys’ High School 

(7-9pm) and on Saturdays at AgResearch (Farmers) Hall, on Ruakura 

Campus from 5-7pm. www.sportsground.co.nz/waikatoswords 

DERMATOLOGY, VASCULAR, PLASTIC SURGERY 

& APPEARANCE MEDICINE CLINIC 

DERMATOLOGISTS 

Marius Rademaker BM, FRCP, FRACP, DM 

Amanda Oakley MBChB, FRACP, DipHealInf 

Sarah Hill MBchB, FRACP 

“The lotus flower has 

been traditionally regarded 

as a symbol of regeneration, 

healing and enduring beauty. 

Make an appointment with 

one of our highly skilled 

specialists today and let us 

help you achieve your health 

and beauty goals this year... 

so as the lotus flower, 

you can blossom too.” 

Cosmetic and Reconstructive 

Plastic Surgery 

Adult and Paediatric Dermatology 

Vascular Surgery and 

Ultrasound Scanning 

Appearance Medicine 

Cutera Laser Skin Rejuvenation 

and Re-surfacing 

IPL Treatments Beauty Therapy 

Medical Tattooing 

VASCULAR SURGEONS 

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

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

Paul Haggart MBChB MD, BSc, FRCS 

COSMETIC & RECONSTRUCTIVE PLASTIC SURGEONS 

Stuart McNicoLL MBChB, FRACS (Plastics) 

Ahmed Alkadhi MBChB, FRACS (Plastics) 

Michael Woodfield MBChB, FRACS (Plastics) 

Brandon Adams MBChB, FRACS (Plastics) 

APPEARANCE MEDICINE 

Sonya Ferguson App Medicine Nurse RCompN 

Stella Wilkins App Medicine Nurse RCompN 

Madeleine McNicoLL App Medicine Nurse RCompN 

Megan Lyons Laser Therapist 

Deborah Downey Beauty Therapist 

Melanie-Jane Rogers Tattoo Removal Specialist 

CALL US TODAY FOR YOUR APPOINTMENT 

p 07 838 1035 e appts@tristramclinic.co.nz 200 Collingwood St, Hamilton www.tristramclinic.co.nz 



Chasing 

Snow 

_ 

Matt Sweet loves to chase the snow. The highly dedicated 

big mountain skier has already travelled the world in 

pursuit of his sport – and isn’t done yet. The 18-year-old 

juggles schoolwork at St Paul’s Collegiate with the demands 

of his chosen sport and thanks to the support of 

his family is managing to excel at both. 

Having kicked off his year in style, 

spending time in Colorado where 

he competed against some of the 

best young male free-ride skiers 

in the world, that experience was the 

perfect preparation for a successful New 

Zealand season. 

Matt carved up a storm back in New 

Zealand on some of his home ground, 

pulling off consistently classy performances 

at both the NZ Junior Nationals 

and Secondary Schools Championships. 

His results include two silver medals at 

the NZ Junior Nationals (Gravity Cross 

and Dual Slalom); and third overall in the 

NZ Junior Freeride Tour (comprised of 

three events at Remarkables, Mt Olympus 

and Mt Ruapehu). His results at the New 

Zealand Junior Freeride Tour saw him 

invited to the World Junior Freeride (Big 

Mountain) Tour in Andorra, Europe in 

February, 2017. 

“I have been skiing since I was about 

three years old and have been in love with 

it ever since,” he says. 

Fitness Journal finds out more .. 

What is your highlight of the season? 

Placing second at Mt Olympus Junior 

Freeride comp, because I put down a run 

that I was really proud of against some of 

the best juniors in the country. 

What are the benefits of competing 

overseas? 

There are huge benefits to training and 

competing overseas in Colorado. Firstly, 

the huge number of competitors in my 

age-group and secondly, the bigger terrain 

and level of competition. 

What are the challenges? 

Having to keep up with my school work! 

What’s your favourite spot to train in 

NZ and why? 

Treble Cone is a great ski field for 

Freeride skiers, not only because of the 

terrain but because there is a really good 

crew of top skiers who also compete on 

the world stage so I can push myself 

against them. 

How you keep fit/train in the off season? 

I go to Advance Physio and enjoy classes 

that are focused on stability training, core 

and lower body strength work without 

machines. 

What does competing at the World 

Junior Freeride event involve? 

Competing at this event is a huge honour 

for me and I’m stoked to be able to 

represent my country at the highest level 

for juniors in freeride. The world champs 

is held in Grandvalira, Andorra in early 

February, 2017 and will be streamed live 

at www.freerideworldtour.com. • 

Matt Sweet 


YOGA 

FOR OUTDOORS 

Triathlon season is upon us, so now 

is a great time to talk about how 

you can perform at your peak using 

three key components of injury 

prevention; Obie foam rolling, Oov core 

stability and yoga shoulder mobility. 

If you are out on your legs somewhere 

getting some exercise, it’s also easy 

to incorporate a bit of care and maintenance 

for them with some outdoor 

yoga. Yoga is a fantastic practice to help 

develop a healthy balance of strength 

and flexibility in your body. Doing yoga 

does not have to mean finding an hour 

or more to go to a class. In just a few 

minutes, before, after, or even during 

your run or outdoor exercise session, 

you can add in some poses to help look 

after your legs and hips. 

Try following the sequence illustrated. 

These five poses will help work 

strength and flexibility through your 

hamstrings, hip flexors, inner and outer 

thighs, lower legs, knees, ankles and 

hips, core and back. 

Benefits of yoga for anyone active on 

their legs. 

Builds strength. Yoga works in more 

ways than one to build strength in 

your body that will help with running 

and other sports. Long-held poses 

where your muscles work against static 

resistance develops isometric strength. 

Flowing, dynamic yoga sequences help 

build isotonic strength. Yoga helps 

strengthen all your muscles, large and 

small, and develops stability in your 

joints (especially helpful for active ankles 

and knees). It is also very good for your 

core strength. 

Improves flexibility. Restricted range 

in your muscles and lack of mobility in 

your joints will impact on your technique 

in running, walking and just about 

any other sport. Yoga is excellent for 

improving flexibility, which will enable 

you to find more efficient, comfortable 

and sustainable form. Tightness in any 

area can upset the important balance 

between strength and flexibility (or 

‘stability and mobility’) in your body. 

Injury prevention. If the strength and 

flexibility throughout your body are out of 

balance it will begin to move you out of 

healthy alignment, leading to discomfort, 

pain and even injury. Using yoga to keep 

your muscles and joints in a healthy 

balance will help you enjoy your sports 

injury-free for longer. 

Develops awareness. Yoga requires 

you to pay close attention to your body. 

You learn to tune in to the signals it is 

sending you, which may help you identify 

where you can improve your technique, 

notice unhealthy habits that may be 

creeping in, and come to appreciate, 

respect and develop your abilities even 

more. 

Effective recovery. Yoga can be a very 

effective form of ‘active recovery’, with 

many poses helpful to reduce tension, 

tightness and fatigue, leading to shorter 

recovery times from intense effort. 

BY SARAH 

MACDONALD 

Sarah MacDonald is a professional 

yoga teacher and New Zealand’s 

only officially certified Yoga for 

Athletes instructor. She recently 

opened Balance Yoga Studio in 

Cambridge where she is committed 

to helping people of all ages 

discover the benefits of yoga. She 

specialises in working with athletes 

of all levels from any sport, and can 

tailor yoga sessions to complement 

any athlete’s training regime. 

www.balanceyoga.co.nz 

1 

2 

3 

4 

5 

Outdoor yoga sequence for your legs 

and hips. 

1. Pyramid pose 

Pyramid pose provides a hip 

and hamstring stretch for the 

front leg, and a calf stretch 

for the back leg. Folding the 

arms behind you opens the 

shoulders. Lengthen your 

spine to work your back and 

core. 

2. Crescent lunge 

Crescent lunge builds 

strength in the legs, and 

stability in the knees and 

ankles. It stretches the front 

leg hamstrings, and is a 

great stretch for the hip 

flexors on the other side. 

Helps lengthen and open 

the front of your body, and 

develop balance. 

3. Warrior 3 pose (aka 

Superman pose) 

Strengthens your glutes, 

works your core and back, 

helps develop balance and 

body awareness. Stretches 

the back of the standing leg, 

and promotes joint stability. 

4. Triangle pose 

Triangle pose both stretches 

and strengthens the legs and 

hips. Stretches the front leg 

hamstrings and inner thigh, 

the back leg calf muscle. 

Also works your core and 

back, and lengthens the 

sides of your body. 

5. Revolved triangle 

pose 

Develops stability through 

the hips, and stretches the 

outside of the front leg, 

including the IT band, and 

the glutes. Stretches the 

length of the back leg. 

Works the core and spine, 

which move into a twist. • 



Why take a 

supplement? 

Why would we need to take supplements? We 

have our diet full of nutrition and clean water from 

the tap. So let's go through the reasons when you 

could need some help with your nutrition. 

Stress 

Our bodies are made to deal with stress 

in short duration. Scientifically our bodies 

are not designed to be in a stressful 

situation for more that 24 to 48 hours. 

Through our fight or flight mechanism 

and with breathing and mind work., this 

is not always enough if the stress is longterm 

or excessive. High stress levels will 

over time affect our emotions. Sleep and 

eating patterns can also be affected. 

The nervous system and adrenals will 

be overstretched and depleted. It is difficult 

to eat light high energy foods when 

you are feeling emotional and unhappy. 

And this is what your body needs when 

you are busy with emotional and physical 

excess. 

Make use of smoothies and whole 

food powders. Add B complex nutrients, 

Magnesium and herbs recommended for 

stress. Get the right information to suit 

your needs. When you take a nutrient 

that you need in the right dosage - you 

should notice results. 

High performance 

Whether you are coping with the 

demands of working all day, giving your 

time and energy to family and friends, 

or you are a high performing athlete or 

sporting enthusiast, some of us cope 

better than others. If you are tired all the 

time and finding you always catch whatever 

bug is around and not bouncing back 

from those bouts, then you may need 

some extra support. 

What you need will depend on the 

diet, lifestyle and body requirements you 

have personally. You could add certain 

whole foods to your smoothie or take a 

supplement that supports your body’s 

needs. Always get advice and take as 

recommended by a trusted natural health 

advisor. Natural Health works - with the 

right advice. 

some lovely daily supports available. 

My favourites are Biostrath; Immunity 

Fuel; Neem Powder or Bentonite Clay. 

All these are nutritious natural foods 

(and 1x clay from our own southern 

alps) and easy to take next to a good 

diet. Find out which one is best for 

you. 

Avoid 

• sugary drinks 

• white sugar and white flour in high 

amounts. 

• excessive alcohol 

• instant foods 

Listen to your body. There will be 

symptoms that tell you what needs 

WIN WIN WIN 

Healthy snacking just got easier 

Kale has rapidly risen to popularity 

in recent months, and is 

generously used in smoothies and 

other recipes. Now you can snack 

green and health thanks to Ceres 

Organics Kale Chips. 

attention. For example: twitching or 

cramping could be that your body needs 

more magnesium. It could be that simple. 

So when your body continually shows the 

following symptoms: 

• you are always tired with no reason. 

• you lose/gain weight and nothing 

else has changed. You are often sad 

or depressed or over reacting to small 

events. 

• Headaches, fevers, twitching or 

cramping. 

• Bloating, fluid retention or constipation. 

Don't wait - get advice. Always talk 

to your health specialist and take as 

directed. • 

Certified organic and packed with plant-based nutrients, Ceres Organics 

Kale Chips are made naturally with no chemicals, artificial ingredients or 

preservatives. 

BY MONICA 

VAN DE WEERD 

Monica van de Weerd is a well respected 

Waikato based beauty therapist and 

aromatherapist, with an impressive 

knowledge of natural health and wellbeing. 

She and husband Frans (a qualified 

physiotherapist, homoeopath, craniosacral 

therapist and bowen therapist) are committed 

to living a naturally healthy lifestyle. 

www.naturallyhealthy.co.nz 

Immunity 

Bugs are always around us and normally 

with a few symptoms we have the 

natural capacity to fight them off. When 

our bodies need a little help, it is important 

to give them the correct nutrients to 

support. 

• Keep a high grade honey in your pantry. 

Add some lemons and you have 

a wonderful bug fighter. Always have 

them available. 

• Echinacea/Echinacea combinations. 

There have been so many studies done 

on this wonderful herb. 

• Keep yourself hydrated. 

• Take a daily preventative. There are 

The range is suitable for people who are gluten intolerant or following 

paleo or vegan diets. This superfood snack is made with kale that has 

been massaged with a cashew and nutritional yeast mix, then dried at 

a low temperature to lock in the natural goodness. The range includes: 

Organic Kale Chips – Cheesy, Organic Kale Chips – Spicy and Organic 

Kale Chips – Garlicky. (Ceres.co.nz) 

Enter to win one of two Ceres Organics Kale Chips prize packs, for your 

opportunity to sample these foodie goodies for yourself. 

To enter, email your name and contact details, with CERES KALE in the 

subject line, to win@fitnessjournal.co.nz or enter at fitnessjournal.co.nz 

Entries close November 30, 2016. 

Bin Inn Dinsdale 

Specialty grocery store 

specialising in organic, gluten free, whole food 

and super foods 

bininndinsale 

bininndinsdale11 

Dinsdale Shopping Centre | 07 847 7045 | Monday to Friday 9:00am – 5:30pm, Saturday 9am – 2:30pm 

80436 


Heart foundation 

retires tick 

programme 

Twenty-five years after it was launched to help consumers 

make healthier food choices, the Heart Foundation’s Tick 

will be gradually phased out next year. 

Tick programme manager Deb 

Sue says the Heart Foundation 

had decided to retire the Tick 

programme, due to changes 

occurring across the nutrition landscape 

in New Zealand. 

“While the Tick is moving off the 

shelves, the Heart Foundation will 

continue to own the trademark and be a 

trusted voice in the food space through 

our existing activities,” she says. 

“The food and nutrition landscape 

is complex and our nutrition voice will 

continue to play a key role in guiding 

consumers through the maze of confusion, 

and towards making good choices 

for them and their families. 

“Behind the scenes, we will continue 

to work with companies to reduce sugar 

"When it was launched 

back in 1991, the Tick 

served as an important 

catalyst for change. 

It focused people’s 

attention on the foods 

they bought" 

and sodium in a number of food categories. 

We’re also continuing to help Kiwis 

to create nutritious meals using whole 

and less processed ingredients, and to 

make healthier choices through our recipes 

and visual food guide.” 

Deb says there is a lot to celebrate, in 

terms of what the Tick achieved. 

“When it was launched back in 1991, 

the Tick served as an important catalyst 

for change. It focused people’s attention 

on the foods they bought, by identifying 

products that were healthier choices in 

their respective product category. 

“Additionally, food manufacturers reformulated 

forty-one products across five 

food categories to meet the Tick criteria. 

This led to the removal of 156 tonnes of 

saturated fat, 15.4 tonnes of trans-fat, 

from foods consumers purchased in New 

Zealand. Separate research also showed 

Tick resulted in 33 tonnes of salt being 

removed from three food categories in 

one year.” • 

Ooooby 

OUT OF OUR OWN BACKYARDS 

Perfect accommodation for those wanting 

- cycling - golfing - Waikato River Trails - Water sports 

or just a relaxing time away 

Organic, spray free, 

local produce delivered 

straight to your door. 

visit us 

www.lake-maraetai-lodge.co.nz 

0800 88 22 82 | info@lake-maraetai-lodge.co.nz 

5 Totara Terrace, Mangakino 

80455 

Local people hand pack your box and do 

all the legwork for you. Add extras, build a 

custom box or pause at your convenience 

— it's flexible and easy. 

Order online 

www.ooooby.org/waikato 

40158 



Green with 

food envy 

Neena Truscott and Belinda MacDonald first popped up 

on the foodie radar when they appeared on television 

show My Kitchen Rules NZ in 2014. The down-to-earth 

Cambridge mums introduced themselves as ‘modern-day 

hippies’ but they were so much more. 

Their authentic love of homegrown 

and foraged ingredients 

immediately set them apart from 

the pack and they went on to win 

the television crown, along the way educating 

New Zealanders about the bounty 

of food available right outside their front 

door. 

The pair have since created their 

version of foodie nirvana; launching an 

informative website thegreenkitchen. 

co.nz and recently releasing their book; 

My Green Kitchen: Nourishing Food for 

New Zealanders. 

“Our My Kitchen Rules NZ experience 

allowed us the honour of meeting so 

many beautiful like-minded foodies. It 

was a dream come true and something 

we will hold close to our hearts forever,” 

says Belinda. 

“To educate people of the healing elements 

in food and wild greens was always 

at the top of our priorities list and to have 

six of New Zealand’s top chefs embrace 

our ideas and recipes was the most humbling 

experience. Chef Ben Bayly told us 

that he felt nourished when he ate our 

food, which was the biggest compliment 

he could have given us.” 

The best friends remain true to their 

food passion; determined to showcase 

using wild weeds and native New Zealand 

bush produce in their recipes, as well 

as helping inspire people around using 

Coconut-crusted chicken 

We have no doubt that this recipe will become a Friday night family favourite: it’s 

grain-free, dairy-free, can be started ahead of time, and can be made with any meat 

or seafood you like. We recommend serving this with a fresh garden salad, or wrap 

the chicken up in lettuce cups or pickled cabbage wraps (page 100) and serve with 

generous dollops of banana ketchup (swirled through some yoghurt to cool it down for 

little ones) and a squeeze of fresh lemon. 

INGREDIENTS 

800 g chicken breast fillets 

1 cup coconut thread 

1 cup ground almonds 

3 Tbsp chopped flat-leaf parsley 

1 tsp dried chilli flakes, optional 

1 tsp garlic powder 

1 tsp onion powder 

Himalayan pink salt 

freshly ground black pepper 

2 eggs 

2 Tbsp coconut cream 

2/3 cup tapioca flour 

coconut oil for frying 

lemon or lime wedges, to serve 

METHOD 

1. Cut the chicken breasts lengthways into strips and pat dry with a paper towel. Set aside. 

2. Mix the coconut thread with the ground almonds, parsley, chilli flakes (if using), garlic 

and onion powders, salt and pepper. 

3. Whisk the eggs with the coconut cream. Place the tapioca flour in a shallow dish. 

4. Try to keep one hand dry for the dry ingredients and use the other hand for the egg 

wash, so it’s less wasteful and messy. One by one, roll the chicken strips in the tapioca 

flour, then dip into the egg wash with your other hand, then into the dried coconut and 

almond mixture so the chicken is completely coated in the crumbs. 

5. Heat the coconut oil in a large frying pan over medium heat. Cook the crumbed chicken 

in batches for 3–4 minutes on each side or until golden brown, crispy and cooked 

through. Drain chicken on paper towels and place in the oven to keep warm. Season 

with salt while warm. 

Mother Nature as their supermarket and 

path to wellness. 

“Wellness through awareness is what 

we are all about,” says Neena. “It is our 

desire to educate and encourage people to 

reflect and look back over the centuries 

before us regarding what we eat. 

“We cannot stress enough the importance 

of bridging the ancestral gap between 

the whole foods of yesteryear and 

the packaged society we live in today. 

“As parents, we are at the centre of our 

families’ wellness, and it is up to us to 

teach our children the importance of living 

a more conscious sustainable lifestyle. 

Our passion is to encourage and educate 

about healthy nourishing food and practices 

which are deeply wholesome, simple 

to prepare, seasonal and delicious.” 

And with recipes and lifestyle tips 

aplenty on their website, their book backs 

this up with style. Boasting more than 

150 nutrient-rich and nourishing recipes, 

there are also herbal first aid remedies 

and immune boosters, as well as tips on 

foraging for natural ingredients. It is both 

delicious and inspiring. 

Fitness Journal caught up with Belinda 

and Neena for a quick insight into their 

lives right now. 

What is your fave recipe in My Green 

Kitchen and why? 

That's hard to narrow down but right 

now because it's spring we are loving 

the wild edibles and for something really 

unique and utterly delicious, try the coconut 

crusted chicken with banana ketchup. 

What are your fave local ingredients 

and why? 

WIN WIN WIN 

Win a copy of My Green Kitchen: Nourishing 

Food For New Zealanders – check out our 

competition page 5 

Boyd's asparagus. We are so lucky in 

Cambridge to have these beautiful fresh 

green spears in abundance. Also, sprayfree 

garlic and fermented black garlic 

from Richard Cato at the local farmers’markets, 

and our shortbread which is 

a delicious and unique spin on traditional 

shortbread recipes. 

List five things you wish everyone 

knew about food goodness 

1. Good fat is back in the good books 

2. Savoury is the new sweet - crowd out 

sugar cravings with sweet root veges. 

3. Everybody is unique. Do your own 

research to see what's right for you and 

be kind to yourself. 

4. Fermented foods are so important for 

us. Why not try adding a dollop of 

sauerkraut to your evening meal? It’s a 

great place to start. 

5. Bone broth is a must. Even in summer 

freeze bone broth in ice cubes and add 

to your morning smoothies for your 

daily gelatin fix. 

What has been one of the greatest highlights 

for you in the past 12 months? 

Finally seeing our beautiful cook book in 

print. The past two years have been about 

laying the foundations for our business 

(thegreenkitchen.co.nz) and doing the 

groundwork, so finally seeing the fruits of 

our labour is just the best. 

What are your plans/goals for the future? 

While bone broth has been quite the slow 

cooker, that's our main focus for next 

year and we have some other exciting 

developments in the pipeline which we 

will open the lid on soon.• 

6. Serve fitnessjournalwaikato the coconut-crusted chicken with the banana ketchup and some lime wedges. 

FITNESS JOURNAL NOVEMBER 2016 31

The Bikery Café 

Eat 

The best places 

to eat in Waikato 

Life is all about balance at The Bikery Café; nourishing food that 

heals the body and soul, while keeping active and balanced. 

The café is the perfect distance along the Te Awa River Trail 

for a stroll or ride to earn that coffee and bite to eat, 

The Bikery Cafe is situated at the awesome world class 

Avantidrome facility, where there is something for everyone, 

including kids. with the popular Bike Skills Park. The Bikery Cafe 

team are passionate about creating balance in their food and 

make everything they can on site. You can find raw slices as 

well as those tempting traditional treats, but packed with good 

honest local produce. 

Choose from a Dark Chocolate and Rosemary Tart made from 

dates, buckwheat, hazelnuts, coconut butter, fresh rosemary and 

premium NZ chocolate. The popular Custard Slice is made using 

fresh wholesome organic Jersey milk direct from the farm. This 

milk is also used in the delicious local coffee. 

Everything you find in your cup is sourced from within biking 

distance (that’s 35ks to The Bikery Cafe team). 

Come along and find your balance, relax and check out the 

unique atmosphere. 

A country café in the heart of the Waikato 

Open 7 days, 9am - 4.30pm (Functions also available) 

156 Turkington Road, Monavale, Cambridge 

Signposted from the Cambridge - Te Awamutu Road 

20385 

07 834 3501 • cafe@monavaleblueberries.co.nz 

www.cafeirresistiblue.co.nz 

3 ulster st, hamilton 

open 7am - 3.30pm monday - sunday 

contact us now 

phone: 07 838 2045 

southernspicenz@gmail.com 

www.plus91cafe.co.nz 

find us on facebook at 

www.facebook.com/plus91cafe 


20284 

Centrally located and plenty of parking, 

come see us for a coffee and treat 

Perfect for meetings or a quick snack 

on the go 

16 Mill Street, Hamilton 

OPEN 

7.30am – 3.00pm Monday to Friday 

8.00am – 2.00pm Saturday 

Find us on Facebook 

80325 

OPEN Monday - 

Saturday 

Order and pick up 

available Monday – Friday 

With our salads in hot demand, we are now 

offering a convenient phone ordering system to 

pre-order and pick up your favourite menu items! 

www.fastlane.kiwi 

800 Victoria Street, Hamilton 3204 | 07 839 0886 

WE ARE ABLE TO CATER FOR MOST 

DIETARY REQUIREMENTS 

INCLUDING GLUTEN FREE, DAIRY FREE, VEGAN, 

VEGETARIAN, PALEO, LOW CARB & HIGH CARB 

www.fitnessjournal.co.nz 

80199

Sizzling 

summer 

steak 

As soon as there is even a hint of summer, men typically 

leap into action, sprint to the garage and rediscover the 

barbecue. 

Donna Hay 

The great Kiwi steak is a firm 

favourite over the summer 

months, and thanks to Donna 

Hay and her newest book Basics 

to Brilliance, it is the perfect time to 

re-educate the steak cooker in your 

house about the delicious opportunities 

for creating summer steak meals. 

Start with the basic perfectly cooked 

steak and progress to grilled beef 

skewers with Chimichurri and the ultimate 

steak sandwich. Summer steak 

perfection. 

Enjoy these recipes below from 

Donna Hay Basics to Brilliance (Harper 

Collins, $59.99). 

Perfectly cooked steaks 

INGREDIENTS 

2 x 4cm-thick rump steaks or boneless sirloin 

steaks (700g) 

1 tablespoon extra virgin olive oil 

2 cups (600g) rock salt 

cracked black pepper 

STEP 1 Rub the steaks with the oil. 

STEP 2 Spread half the rock salt over a tray, top 

with the steaks and cover with the remaining salt. 

Set aside for 20 minutes. 

STEP 3 Wipe all the salt from the steaks, using 

paper towel, and sprinkle with pepper. 

STEP 4 Preheat a char-grill pan or barbecue over 

high heat. 

STEP 5 Cook the steaks, turning every 1 minute, 

for 2–3 minutes each side or until cooked to your 

liking. 

STEP 6 Cover gently with aluminium foil and allow 

to rest for 5 minutes before serving. SERVES 4 

TIPS Salting the steaks helps to tenderise the beef 

and adds to its flavour. Turning the steaks ensures 

they cook evenly and caramelise on the outside. 

Slice the cooked steaks thickly and serve with 

hand-cut chips and mustard. 

Grilled beef skewers 

with chimichurri 

INGREDIENTS 

1 x quantity uncooked perfectly cooked steaks 

(see basic recipe)+ 

chimichurri 

½ cup coriander (cilantro) leaves 

½ cup flat-leaf parsley leaves 

¼ cup oregano leaves 

1 long green chilli, chopped 

1 clove garlic 

¼ cup (60ml) extra virgin olive oil 

2 tablespoons red wine vinegar 

sea salt and cracked black pepper 

To make the chimichurri, place the coriander, parsley, 

oregano, chilli, garlic, oil, vinegar, salt and pepper in a 

small food processor and process until finely chopped 

and smooth. Set aside. 

Preheat a char-grill pan or barbecue over high heat. 

Cut the steaks into 5cm pieces. Thread 2–3 pieces of 

beef onto each metal skewer. Cook, turning every 1–2 

minutes, for 6–8 minutes or until cooked to your liking. 

Serve with the chimichurri. SERVES 4 

NOTE 

+ This recipe begins with uncooked steak – simply 

prepare the basic recipe until the end of step 3. 

The ultimate 

steak sandwich 

INGREDIENTS 

¼ cup (60ml) apple cider vinegar 

2 tablespoons caster (superfine) sugar 

½ teaspoon sea salt flakes 

1 red onion, thinly sliced 

8 slices sourdough bread, lightly toasted 

1/ 3 cup (90g) tomato relish 

8 slices vintage cheddar 

1 x quantity perfectly cooked steaks (see 

basic recipe), thinly sliced 

8 cos (romaine) or butter lettuce leaves 

Place the vinegar, sugar and salt in a 

medium bowl and stir until the sugar 

has dissolved. Add the onion and toss 

to combine. Set aside for 15 minutes to 

pickle. 

Spread the sourdough slices with the 

relish. Top 4 of the slices with the 

cheddar, steak, onion and lettuce. 

Sandwich with the remaining sourdough 

to serve. MAKES 4 


Wintec set 

to open human 

performance hub 

A human performance hub – the first of its kind 

in Waikato - is set to open at Wintec’s Rotokauri 

campus next year. 

It will offer exercise science services to 

amateur, competitive and professional 

athletes, as well as those looking to 

improve their health and wellbeing. 

The hub will be a paid service, giving 

people access to expert staff and 

facilities and services such as individually 

prescribed exercise programmes 

for people with health issues; 

sports nutrition and exercise 

programmes; physiological 

and biomechanics testing and 

advice and strength and conditioning 

assessments. 

Also on offer will be sports 

psychology services, food 

diary analysis and behaviour 

modification through exercise 

programmes. 

The hub will be run by 

staff within Wintec’s Centre 

for Sport Science and Human 

Performance. Wintec’s students 

studying within the centre will 

also have the opportunity to 

gain on-the-job experience. 

“The Waikato Human 

Performance Hub has been 

developed in response to a demand 

in the region for training, 

knowledge and expertise in this 

area,” says Wintec’s Centre for 

Sport Science and Human Performance 

director, Greg Smith. 

“There’s currently limited 

access to services that allow 

Silver Ferns netballer Laura Langman is a regular user of Wintec’s sport facilities. 

Greg Smith 

people at all levels to improve their performance 

or benefit from clinical services. 

“Waikato is the high performance hub 

of the country. We have huge numbers of 

“Waikato is the high 

performance hub of the 

country. We have huge 

numbers of athletes at all 

levels here – fifty percent 

of our Rio Olympic 

athletes, for example are 

from the region.” 

athletes at all levels here – fifty percent 

of our Rio Olympic athletes, for example 

are from the region,” he says. 

“We also have a lot of natural resources 

like river tracks, cycle ways, bush 

walks and hiking tracks that encourage 

physical activity. 

“Our regional demographics and 

health statistics, alongside the fact that 

we have many developing and high-performance 

athletes in Waikato, is evidence 

of the need for these types of services to 

be made available to the public. 

“Currently, the velodrome caters to a 

small segment of this population, but it’s 

targeted at high performance athletes and 

is over capacity with the increase of elite 

athletes in the region.” 

One local athlete who is already making 

use of Wintec’s facilities and expertise 

is New Zealand netball player Laura 

Langman. 

“I have used Wintec’s Sport Science 

tutors’ expertise and facilities for 

a number of years. It has been great to 

train in an environment that supports my 

performance goals so well. 

“I am very pleased to see that 

Wintec’s staff and students will make 

the sport science services I have enjoyed 

available to everyone that wants 

to achieve their sporting and wellbeing 

goals,” says Laura. 

Greg Smith says the hub will focus 

on two areas to begin with – exercise 

science and exercise as medicine within a 

health context. 

Later, the services will extend into 

the outdoor recreation and education 

space which will include services such 

as short courses for teachers on outdoor 

activities, equipment hire and corporate 

team building challenges. • 



Celebrating the 

opening of the CT Scanner 

at Pacific Radiology 

Pacific Radiology in Hamilton, previously 

Medimaging, has introduced 

a brand new CT scanner at 21 Von 

Tempsky Street in Hamilton East. 

The low dose scanner has revolutionary 

features allowing routine scans to 

be 75 percent lower dose radiation than 

standard scanners. 

The CT scanner is conveniently located 

in the same building as Pacific Radiology’s 

MRI, ultrasound, x-ray and bone 

density machines. The new CT scanner 

produces the highest resolution images, 

at the lowest radiation dose possible. 

A CT scanner is a special type of x-ray 

which uses multiple fine detectors, rather 

than just the single one used in x-rays. 

The scanner rotates around the patient 

to give a clearer view 

of what is 

happening inside the body. 

CT scans are far more detailed than 

x-rays and can also produce 3D images, 

which are well-suited to diagnosing 

many different diseases and evaluating 

injuries, including sports injuries. 

CT scans can also help to detect and 

prevent bowel cancer with the use of CT 

colonography. Colorectal cancer is the 

second most common cause of cancerrelated 

deaths in New Zealand. 

Many of these cancers are preventable 

by the detection and removal of polyps, 

which if left alone, may become 

cancerous. The two most common 

methods of detecting polyps are 

colonoscopy and CT colonography. 

Pacific Radiology now offers CT 

colonography, which is less expensive 

than standard colonoscopy. It takes less 

than 30 minutes to complete, does not 

require anaesthesia, sedation or recovery 

time. Most people return to their normal 

activities immediately after the scan. 

Pacific Radiology also performs a 

range of interventional procedures across 

its four branches in Waikato. These 

procedures include ultrasound and CT 

guided injections which are done to 

decrease inflammation and help 

reduce pain. 

These procedures are performed 

by Pacific Radiology’s two 

experienced radiologists, Dr Kevin 

Gilbert and newest staff member 

Dr Yen Chieng. • 

WIN WIN WIN 

Harnessing Hope: 

Take control of your life and 

master depression 

Jan Marsh, Exisle Publishing, $14.99 

Depression is an individual journey 

and a common occurrence in the busy 

and stressful life many of us lead. 

Harnessing Hope offers a concise 

overview of depression and shows how 

simple lifestyle changes can make a 

difference. 

Psychologist Jan Marsh offers hope 

to anyone grappling with the leaden 

weight of depression, sharing simple 

ideas to help improve well-being in 

body, mind, and spirit. Her practical 

approach removes the aura of shame and reveals how 

to understand and counter depression. From case studies to 

quick tips, it is packed with empowering advice. 

Whether for yourself or your teenager, workmate, or 

family member, it is a relatively quick read, and offers an 

understanding of the many facets of depression. Five case 

studies are tracked throughout the book, enabling the 

reader to see how each individual uses these tools to master 

depression and harness hope in their own lives. 

This is the ideal resource for people who are often feeling 

overwhelmed and unable to tackle lengthier, more complex 

material. 

ENTER TO WIN yourself a copy of Harnessing Hope. To 

enter, email your name and address, with Harnessing Hope in 

the subject line, to win@fitnessjournal.co.nz or enter online at 

fitnessjournal.co.nz. Entries close November 30 2016. 

MRI ULTRASOUND X-RAY CT BONE DENSITY 

Pacific Radiology specialise in sports injury imaging and diagnosis. 

We pride ourselves on friendly, professional service and diagnostic excellence. 

We provide a walk in service for all x-ray examinations and urgent diagnostic imaging. 

We operate at four convenient, comfortable and modern locations with parking at the door. 

Call Pacific Radiology for an appointment today or visit pacificradiology.com 

Pembroke 

Von Tempsky 

Avalon 

Cambridge 

35 Pembroke Street, Hamilton Lake 

21 Von Tempsky Street, Hamilton East 

6 Avalon Drive, Hamilton West 

14 Dick Street, Cambridge 

Freephone: 0800 633 462 Phone: 07 834 0000 Fax: 07 834 0060 

Email: hamilton@pacificradiology.com Website: pacificradiology.com 


Photo by Redfern Photography 

Melville create Waikato Club Rugby history 

Melville Rugby Club has 

created Waikato Club Rugby 

history by being the first 

club to win four premier club 

trophies in a single season. 

The club are the current holders of 

the Ron Crawford Memorial Shield – 

Premier A challenge trophy Waikato 

wide, the Stag Trophy – Hamilton union 

club challenge trophy, the Haswell Catley 

Trophy – preliminary round victors and 

the Breweries Shield – Premier A club 

champions. 

Melville's successful run began in 

November last year, when their club 

sevens side won the Waikato Club Sevens 

competition in Te Awamutu. Six members 

from that squad were then picked in the 

initial Waikato sevens training group. 

The sevens team then went on to 

compete in the 2016 Middlesex County 

Wavell Wakefield Cup in February and 

were crowned New Zealand champions, 

after beating Wellington’s Upper Hutt 

Rams in the final. Melville won the rights 

to hold the 2017 version of this competition 

at Melville Rugby club in Waitangi 

weekend next year. 

The Melville sevens team have continued 

their winning form by being the first 

THE LES MILLS 

SPRING SERIES 

NEW LIMITED EDITION VINYASA YOGA CLASS 

Head into Les Mills Hamilton 

and grab two FREE class 

passes today * 

New Zealand side to win the Byron Bay 

Sevens tournament in New South Wales 

in October, beating Nadro Navosa of Fiji 

in the Men’s A Final. 

Melville Premier Team completed of 

their most successful club rugby season 

by winning the Stag Trophy and Ron 

Crawford Memorial Shield in round five of 

the Premier competition and successfully 

retained it through the remainder of the 

season. They were awarded the Haswell 

Catley Trophy for topping the standing at 

the end of the preliminary round of the 

club competition. 

The team then went on to beat Hamilton 

Old Boys in the final to claim their 

first Breweries Shield title in 35 years, 

and claimed their fourth premier club 

trophy in a single season. 

Finally the club capped off the season 

by winning their four nominated awards 

at the 2016 Gallagher Waikato Rugby 

Awards. Tevita Taufui won the Waikato 

Draught Club player of the year, Nigel 

Hotham, won the Grassroots Trust Senior 

Club Coach of the Year for his work with 

the Melville Premier team. 

Melville Premiers took out the Vodafone 

Club Team of the Year and finally 

Melville Rugby Club won the Waikato 

Draught Club of the Year. 

Melville Club president Philip Hassall 

said “While the sevens and premiers 

have filled the trophy cabinet, the other 

teams did very well with the under 85s 

making a final and Premier B a semi. 

Our netball girls also played in the 

premier final. 

“It was great to receive the Waikato 

Draught Club of the year award as the 

whole club is recognised our coaches, 

managers, physio, grounds staff, juniors, 

volunteers, committees and sponsors 

need to take credit for that one.” • 

The Les Mills 

Spring Series 

Eight-week mind-body special 

Introducing The Les Mills Spring Series 

- a limited edition range of three 

mind-body classes. 

Now part of Les Mills Hamilton’s 

group fitness timetable, these classes 

are designed to help reduce stress and 

deliver calm, with deep focus on movement 

and breathing. 

Les Mills’ members can try one or all 

three classes at no additional charge, or 

non-members can try two classes for 

free*. 

Barre 

A dynamic 30 minute class using 

body weight exercises and light hand 

weights to strengthen, sculpt and tone 

the entire body. Note: no actual barre is 

used in this class. 

Mindfulness 

15 minutes of simple, guided meditation 

to improve your concentration and 

productivity for more space and time to 

not only live, but thrive. 

8 WEEKS ONLY 

3 OCTOBER – 27 NOVEMBER 2016 

CHECK OUT THE TIMETABLE FOR CLASS TIMES 

lesmills.co.nz/springseries 

* Terms & Conditions: Valid at Les Mills Hamilton only. Les Mills has the right to refuse entry based on minimum age (15), health and 

safety. Offer not available to current members. Offer only open to NZ residents. Passes must be redeemed by 27 November 2016. 

The Les Mills Spring Series is on for 

eight weeks only – from Monday, October 

3 to Sunday, November 27, 2016. 

Vinyasa yoga 

An exquisite 45-minute cutting-edge 

class. You will be guided through 

sequences combining strong athletic 

poses (Yang) with deep stretching (Yin), 

set to inspirational music to lift your 

experience. 

Class times and programme availability 

varies, so please check out the timetable. 

www.lesmills.co.nz/springseries 

*Terms & Conditions: Valid at Les Mills 

Hamilton only. Les Mills has the right to 

refuse entry based on minimum age (15), 

health and safety. Offer not available to 

current members. Offer only open to NZ 

residents. Passes must be redeemed by 27 

November 2016. 



Move for men’s 

health this 

Movember 

For the past 10 years, Movember has been 

synonymous with the mo. While the iconic 

moustache is still a symbol of Movember, this year 

the foundation is encouraging people to MOVE. 

“While we’ll always be about the 

moustache, now there’s more than 

one way to champion men’s health 

in Movember. 

“For Mo Sistas, MOVE is a way to 

do something tangible in the name of 

men’s health, and for Mo Bros it’s a 

new challenge. Grow your Mo, MOVE, 

or take things to the next level and do 

both.” 

Sign up at movember.com to set 

yourself a MOVE challenge. How you 

MOVE is up to you. Test yourself, set 

goals, break personal records and commit 

to a month of MOVE-ing. Movember 

wants to encourage people to be 

brave and ambitious, push boundaries 

and support Kiwi men in living healthier 

lives, both mentally and physically. 

Being active is one of the best things 

you can do for your health. Too many 

of us spend far too long sitting in front 

of a computer, a TV, or in transit. Our 

bodies weren’t designed to sit for that 

long and studies show that all this 

sitting is taking a major toll on our 

health – sitting has become the new 

smoking. 

"Be brave and ambitious, 

push boundaries and 

support Kiwi men in 

living healthier lives, 

both mentally and 

physically." 

The good news – moving on a regular 

basis can reduce your risk of heart 

disease, diabetes, and cancer by up to 

50 percent and lower your risk of early 

death by up to 30 percent. It’s also 

one of the best ways to stay mentally 

healthy and one of the best treatments 

for mild to moderate depression. 

Consultant Urologist and New 

Zealand project lead of the Movember 

Foundation funded Prostate Cancer 

Outcomes registry (PCOR-ANZ) 

Stephen Mark says, “there is no doubt 

that being physically active is one of 

the best preventive tools for not only 

prostate cancer but all cancers, it is 

also hugely beneficial for a person who 

is about to undergo cancer treatment 

to be as fit as possible, this will increase 

their chance of a great outcome 

and a more successful recovery” 

This Movember, tune into dedicated 

MOVE station on Pandora, featuring 

some of Maz Quinn, Brodie Retallick, 

Jay Reeve and Ed Dawkins' favourite 

How to join the movement 

1. Sign up at movember.com and join the movement. 

2. Make your MOVE challenge for the month 

3. Challenge your friends to match your MOVEs. 

4. Share updates throughout the month. 

5. Raise vital funds for men’s health initiatives. 

tunes to MOVE to. If you're Auckland-based, 

join MOVE ambassadors 

Lydia O'Donnell and Richie Hardcore 

at their running group “One Step” 

- kicking off on October 31 at Victoria 

Park. “We all know that exercise 

is good for us, but MOVE isn’t just 

about fitness. It’s about shaking up 

the routine, trying something new, 

challenging yourself and getting your 

mates involved. We want people to 

MOVE in Movember but then keep that 

going past the month as well, creating 

a positive lifestyle change that is going 

to have a real impact on men’s health 

within this country” says Robert 

Dunne, country manager for Movember 

New Zealand. • 

To register to participate in Movember or for more inspiration, 

visit movember.com 

Hamilton Radiology 

Offering unparalleled care and expertise 

Hamilton Radiology is the Waikato’s 

largest private medical imaging facility. 

With the latest medical imaging equipment and a highly 

trained, experienced team of technical staff and 14 local 

radiologists, we offer an unparalleled standard of care 

and expertise. 

Appointments are essential for Ultrasound and CT: 

Please phone our freephone 0800 426 723 

No appointments needed for plain x-ray films, all referrals accepted. 

After hours appointments available on Tuesday evenings. 

11669 

Hamilton Radiology.co.nz 

Anglesea Imaging Centre, Gate 2, 11 Thackery St, Hamilton 

Anglesea Imaging Centre - Anglesea Clinic - Hamilton East - Rototuna - St Andrews - Morrinsville - Cambridge - Te Awamutu 


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

Naturally Healthy 

Health Stores and Clinics 

• Frans van de Weerd: 

physiotherapy (acc reg) 

• Homeopathy 

• Fertility 

• Cranio sacral therapy 

• Bowen therapy 

• Food Sensitivity testing 

• Massage therapy 

• Naturopathy 

• Hypnotherapy 

• Facials 

• Instore tastings: herbal teas; 

superfoods etc 

• aromatherapy; bach 

flowers and herbal remedies 

blending 

• In store displays and education 

• Knowledgeable staff 

• Professional therapeutic 

ranges 

Naturally HealtHy 

106 London Street, 

Hamilton Central - Parking on site 

Ph 07 958 3845 

Hours: 

8am– 6pm Monday to Thursday 

8am– 7pm Friday, 

9am– 5pm Saturday 

Naturally HealtHy 


Ph 07 958 3846 

• Mobile 

Personal 

Training 

• Sport Specific 

Strength and 

Conditioning 

• Nutrition analysis 

and strategies 

• Small group 

training 

Hours: 

9am-5pm Monday to Friday, 

9am-1pm Saturday 


/naturallyhealthynz 


11835 

Yoga for Athletes & Everyone 

Balance Yoga offers yoga classes for all types of bodies. 

You don’t need to be an athlete, and you don’t need to 

be flexible. Come and try yoga with our experienced, 

professional teachers can discover how yoga can help you 

move better, stretch better and breathe better. 

Classes six days a week. 

Why should athletes do yoga? 

• Develop and maintain muscular 

balance 

• Reduce your chance of injury 

• Mindfully stretch out your tight spots 

• Improve your range of motion, 

coordination and core 

strength 

• Develop body 

awareness and mental focus 

• Faster, more effective recovery 

For class timetable and full details visit 

www.balanceyoga.co.nz or contact 

Sarah 027 287 3444 

20272 

Coming to you monthly 

Bay of plenty 

in print edition and online at 

www.bopbusinessnews.co.nz 

www.facebook.com/bopbusinessnews 

THE REGION’S BUSINESS VOICE 



Part of ofthe family for forover over 4540years 

years 

New Shipment just arrived! 

Ask us about our amazing Mazda 

Finance Deals! 

Demonstrators 

now available 

One look tells you the all-new Mazda3 3is special.The first tdrive confirms it. SKYACTIV 

TECHNOLOGY gives you sports performance with exceptional fuel economy; while 

i-ACTIVSENSE* safety technology provides an extra set of eyes for greater driving 

enjoyment. Plus, MZD Connect* keeps you informed and in-touch with everything 

from live navigation to internet radio and social media connectivity.Whether you 

choose Hatch or Sedan, begin your Next Great Drive at Fairview Mazda or go to 

allnewmazda3.co.nz 

FAIRVIEW MOTORS MAZDA, 2011, 2012 & 2013 MAZDA DEALER OF THE YEAR 

Visit Fairview 

Now, what can 

do for you? 

Mazda on 

473 Te Rapa Rd. I HAMILTON I P 07 849 9838 I fairviewmotors.co.nz 

64 Firth St. I MATAMATA I P 07 888 7127 I fairviewmotors.co.nz 

95 Victoria St. I I P 07 827 7005 I fairviewmotors.co.nz 

6216428AA 

The first-Ever 

M{zd{ CX-3 

Make your move 

with M{zd{ FinAnce 

Introducing the first small SUV to bring you stunning KODO design, class-leading 

safety and connectivity that keeps you in touch with your world. Add an unparalleled 

pairing of SKYACTIV power and fuel efficiency, together with a choice of Front or 

All-Wheel Drive and 3 years of mazdacare Genuine Scheduled Servicing at no 

extra cost; the First-Ever Mazda CX-3 will move you like never before. And with a 

quick and easy approval process and flexible loan options from Mazda Finance, 

you can drive away in your new Mazda CX-3 in next to no time. 

firstevermazdacx-3.co.nz 

*3 years or 100,000 kilometres (whichever occurs first). 

Fairview Motors Mazda, 2011, 2012, 2013 & 2014 

Contact us to get into your Mazda CX-3 

Mazda dealer oF the year 

Dealer details Dealer details Dealer details Dealer details 



zoo}-zoo} 

132 Kihikihi Rd. | TE AWAMUTU | P 07 871 3079 | fairviewmotors.co.nz 


HEALTHY LIFE STARTS HERE... 

Locally sourced fresh fruit 

and vegetables available 

right in the heart of 

Frankton 

Real fruit ice-cream 

Strawberries 

Blueberries 

Raspberries 

and more. 

Open 7 days 

Find us at 

160 Commerce St 

Frankton, Hamilton 

80420 


facebook.com/frankton-fresh 

Franktonfresh@gmail.com 

P: 07 847 7300

Fitness Journal November 2016

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